With the black paint still drying, the newly created Foxhole Shovel Flag was firmly planted in the soil of Elon Park Elementary and 10 men including 1 FNG (John) headed out into the gloom to put a downPAINment on the week.
Here’s The Thang:
Warmup – Leave the Bells
– Jog around parking lot
– SSH x 50
– IW x 20
– Backward Lunge x 20
– Toe Touches x 10
Grab the bells and head to the cones and line up
– Lunge walk with KB overhead press x 25 yds
Line up in two lines facing each other
– From one gate to the next, perform travelling 2 hand swing
– 2 lines moved in unison facing each other (requires some trust in your partner not to sling their bell at your face)
– When the next gate was reached, rinse and repeat back to original gate
Mosey to playground and partner up with size mattering
– Partner 1: Flexed arm hang (yes Mr. Reagan we remember how)
– Partner 2: 3 clean and press with each arm
– Flapjack through 3 sets
– Plank-o-rama while everyone regroups
Mosey to back lot and line up – keeping partners
– Partner 1: Merkin renegade rows w/ 2 KB (found that some KB are flatter than others – Mic Check took a nose dive halfway through the second set)
– Partner 2: Run 2 B-ball courts and back
– Repeat until 30 cumulative merkin-rows were completed
– Partner 1: 2 KB Overhead Press
– Partner 2: Caraoka 2 B-ball courts and back
– Repeat until 40 cumulative presses completed
– Partner 1: 2 KB Bicep Curls w/ Squat if you got it (Frehley’s intended only 1 KB but there was no stopping once PAX got going)
– Partner 2: Backward run down and back
– Repeat until each partner does 2 sets
Time for some Mary – Circle it up
– LBC with KB x 40
– KB overhead to touch the toes x 20
– Freddie Mercury (no KB) x 40
– Mason Twist x 20
– Superman x ??? w/ an impromptu singing of the Greatest American Hero song by Frehley’s
Mosey back toward cars with a stop on the wall for some people’s chair
– Set 1: Ball dragger (KB hanging down) x 1 minute
– Set 2: Upright rows x 45 sec
– Set 3: Overhead KB press x 30 sec
Return to cars for some air squats to close out into COT
Moleskin:
– FNG Pebbles (John) made a strong showing this morning showing up to a gear workout on his first post. Not sure if he will be thanking or hating his friends Loogie, Mic Check, and The Worm for bringing him out for the beat down. He did great though and we look forward to seeing him again in the gloom.
– It was great to be back in the gloom today with my brothers. Just one week away and YHC remembered what it was like when F3 was not in the weekly routine. I appreciate the fitness, fellowship, and faith you men provide on a daily basis and thank you for the opportunity to lead. Aye!
– Please remember Haggis who is out of the workout rotation this week while he is recuperating. We will welcome him back next week. Chipotle has the Q at Bagpipes tomorrow. Show up and get worked.
So it is back to work for many of us tomorrow, the day after New Year’s. What better way to shrug off the depression of going back to the office than a 6 mile fellowship run to start your Thursday.
Our own Rock Thrill has agreed to lead us to lands unseen on a 6 mile exploration at a moderate “no drop” pace. The emphasis will be on fellowship and tapering leading into Saturday’s Joe Davis 5k.
Show up in the greenway parking lot at the corner of Bevington Place and Rea Rd. at 5:10 am for some stretching prior to the run starting at 5:15.
If others would rather do a 4 mile run, there is the option to leave from the same spot at 5:30 am. An out and back route on the greenway or a run to S. Charlotte Middle School and back would be right at 4 miles. This will be non-Q’ed unless someone speaks up in the comments.
See you in the gloom!
As promised, this week’s Devil’s Turn is geared toward the newcomer. The definition of newcomer you may ask? Answer: The PAX that have always wanted to try out Devil’s Turn but have been hesitant due to the term “running workout.” You can rest assured, if you can do a Saturday F3 workout, you can do Devil’s Turn tomorrow.
We will be leaving from the greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15 am and will run 2 miles out to S. Charlotte Middle School. You will then have options:
1) Do some boot camp exercises for 15 min
2) Do 800 m (2 lap) intervals around the track x 3 times with 1 lap recovery between intervals
3) Run the track at your desired pace for 15 min
We will then leave the track and run the 2 miles back to COT. The run to and from the track will be at fellowship pace (and I don’t mean Bratwurst’s fellowship pace). It will be a no drop run. Come and give it a try you won’t be disappointed.
See you in the cool crisp gloom!
9 men including 2 FNG’s got after it in a cool drizzle this morning in the Foxhole. YHC was in the mood for some upper body work when compiling the Weinke last night and with the help of the M, came up with a sinister assault on all that resides above the belt.
Even though it was 40 and drizzling, not one PAX complained of being cold after the first set of the first circuit. The gentle glow continued through to the final set of LBC’s before COT. Strong work today by all especially the FNG’s who made a gear workout their first post!
The Thang:
Warmup
– SSH x 30
– Imperial Walkers x 20
– Forward Lunge x 10
– Toe Touches x 10
Run to the back parking lot for Upper Body Circuit #1
– Merkins w/ alternating hands on bell x 10 each arm
– Bicep curls w/ backward lunge x 10 each leg
– Halo x 10 each way
– Rinse and repeat 2 more times (total 3 sets)
To the playground for Upper Body Circuit #2
– Pullups x 10 (or as many as you can do)
– Dips x 20
– Renegade row x 10 each arm
– Rinse and repeat 2 more times (total 3 sets)
To the patch of grass by the school for Swinger circuit
– 2-hand swing x 20
– Kneeling 1-hand swing x 5 each arm – Crowd Favorite
– Upright row x 15
– Rinse and repeat 1 time (total 2 sets)
Mary
– LBC w/ KB x 40
– Mason Twist x 20
– Overhead dying cockroach w/ KB x 10
– LBC no KB x 20
Moleskin:
– The FNG’s Joe and Jay (2.0) were EH’ed some weeks ago by a wrestling buddy, but while watching some football yesterday, decided today was the day and Foxhole was the place to get the party started. We were a short on a few kettle bells this morning but we made it work and enjoyed working out alongside the newly coined Sea Lion and Half Nelson. Half Nelson narrowly escaped being dubbed Kardashian. You can thank Wingman from saving you from that brother.
– YHC pulled a rookie mistake and did not get Sea Lion and Half Nelson’s email addresses. Cobains! Brothers, if you are reading this, please email me at jlevins9@hotmail.com and give me your emails so I can add you to our weekly email distribution list.
– Other than that it was your typical all out upper body assault at the Foxhole. Frehley’s Comet is on Q next week (Dec 16) and Wingman after that (Dec 23). Expect the pain to flow freely in the spirit of holiday cheer.
Announcements:
– Convergence and 5k January 4 – see weekly email and preblast
– January 10/11 2ndF / CSAUP combo event in the works – see weekly email for the movie premiere post, to be followed the next day (Saturday Jan 11) by a special CSAUP opportunity – more to come next week
– Sign up for March 14 GORUCK custom F3 event – see preblast
7 men launched from the greenway promptly at 5:15. As of 5:12, it was only going to be YHC and Soft Pretzel, but as we completed stretching 5 others came out of nowhere like some sort of magic show and hit the ground running.
Rock Thrill EH’ed an FNG into joining us today since he had hill intervals on his training plan anyway for this week. However, his plan was only for one set of the hill intervals so we returned to COT with only 6 PAX and did not get the privilege to bestow an F3 name to him. Strong runner though. I hope we see him out again soon.
The Thang:
The plan was simple. Run 1 mile – run up and down a hill for 10 minutes – run another mile – lay down and do 50 LBC’s – run around a parking lot – run a mile back to hill – run up and down a hill for 10 minutes – run a final mile back to COT.
Sounds easy, right? Well, it wasn’t.
Before starting Haggis threatened that there might be some recycled merlot from him and after the first 4 hill intervals I offered to join him. Alas, I saw no spillage though.
I learned that Fletch, Haggis, and Turkey Leg are beasts of nature and practically flew up the hill. The camaraderie was great though since none of us would have pushed that hard if we were on our own. It hurts too much!
Everyone pushed it to the limit today and as we pulled into COT nearly all had hands on knees trying to recover in the misty gloom.
For YHC, that is what it is all about. It’s what gets us out of bed to run outside on a rainy morning. It’s the camaraderie that comes with pushing each other to the limit each day to become stronger men physically and mentally. Thank you brothers!
Aye!
Announcements:
– Christmas Party on Saturday – sign up for entrees via the evite
– January 4 Convergence and 5k – Running out of time – sign up today! http://f3nation.com/2013/10/20/convergence-and-5k-run/
Ok running enthusiasts. It’s time again for some hill intervals. Here’s the plan:
1) 5:15 am leave from greenway parking lot (corner of Rea Rd. and Bevington Place)
2) Run 1 mile to base of hill
3) Run fast up hill approximately 8 times in 10 minutes with a recovery jog down each time
4) Continue 1 mile to S. Charlotte Middle – Optional COP
5) Run back 1 mile to hill and repeat 8 hill accents (hard) and decents (recovery)
6) Run 1 mile back to parking lot for COT
11 men decided 25 degree weather and the fellowship of their F3 brothers trumped the fartsack and headed into the Foxhole this morning for the perfect start to a Holiday week.
Warmup
– Jog around parking lot without the bells
Pick-up the bells and mosey to other side of the school
– Lunge walk with KB press x 50 yds
Still not warm! – extended warm up
– SSH x 30
– Imperial Walkers x 20
– Side Lunge x 10
– Toe Touches x 10
Line back up with the bells
– 2-hand swing with travel to the side x 20 steps
– Repeat going the other way
– Lunge walk with KB press x 30 yds
– Mosey back to original start line
Partner up (size matters)
– Partner 1: 2-arm military presses w/ both bells (crowd pleaser)
– Partner 2: sprint 50 yds and back flapjack until reach 50
– 10 count
– Partner 1: Merkin with row (2 bells)
– Partner 2: sprint 50 yds and back – flapjack until reach 100 (audibled to 40 – deceptively hard!)
– 10 count
– Partner 1: Calf raises (alternate in, middle, and out)
– Partner 2: sprint 50 yds and back – flapjack until reach 100
Farmers Carry / Catch-me-if-you-can around parking lot and to the playground
– Partner 1: pull ups
– Partner 2: 1-handed swings
– Flapjack until 30 pull-ups achieved (or 2 rounds each)
Continue to field for advanced maneuvers
– One arm split jerk x 8 per arm
– One arm snatch x 10 per arm
– Turkish getups x 3 per side
Mary
– Flutter with KB press x 30
– Protractor called by Frehley’s
Take it back home for COT
Moleskin:
– With the cold weather, comes the interesting gear. Mighty Mite may need a rename to candy striper after the tights he wore out there today. He also donned a ski hat complete with tassels. He definitely wins most unique cold weather gear.
– Today’s workout was a tough one. Half way through, YHC realized there must have been some pent up aggression when this workout was being planned last night. The 2-arm military presses and Merkin rows were particularly painful (and that is with a mercy audible). Loogie said next time he would buy me a 6-pack to ease up a bit with the planning. Aye!
– The boot camp guys from Sports Connection haven’t been seen in a while. I guess with the $40 per month fee, you get heat and A/C included. For my money, YHC will be right here with my F3 brothers in the glorious (and frigid) early morning gloom!
Great work by all and have a great holiday week with family and friends!
12 of Ballantyne’s brave stepped out into the balmy gloom for something a little different at Stonehenge. Today’s Stonehenge was promised to be limited running which made it perfect for trying out the ruck or for FNG’s to post for the first time. We didn’t have any FNG’s but 4 rucks out there for their maiden voyage.
A 5:30 pre-workout run was planned, but an audible was called when Snowflake and Fireman Ed showed up and peer pressured YHC into some kettlebell work instead. Knowing what was in store for the main event, YHC knew better but couldn’t say no to some KB action.
The Thang:
Warmup in Wells Fargo lot (confusing a hapless ATM customer with our presence)
– All with no rucks
– SSH x 30
– Forward Lunge x 10
– Imperial Walkers x 20
– Manmaker Merkins x 20
ATM Madness – with Rucks
– Line up in front of the bank drive thru
– All exercises in cadence and together – team
– Squats x 30
– Lunge Walk x 25 yards
– Merkins x 30
– Bear Crawl x 25 yards
– Squats x 25
– Lunge Walk x 25 yards
– Merkins x 30
– Bear Crawl x 25 yards
Mosey to Lock Ness wall #1
– Dips with ruck reversed x 30
– Squat Thrusts (Presidential Fitness Style) x 10
– Dips with ruck reversed x 30
– Squat Thrusts (Presidential Fitness Style) x 10
Mosey to next wall on Lock Ness
– Incline merkins x 30
– Step-ups (together) x 20
– Incline merkins x 30 (KB work began to catch up with us at this point)
– Step-ups (together) x 20
Mosey around field down to the bridge – Surprise! There was a pile of concrete rocks conveniently placed there just for our needs.
– PAX divide into 4 groups of 3, grab a rock, and bring it to the field
– Person 1: Flutter w/ Ruck Press
– Person 2: Rock Carry 50 yards
– Person 3: LBC w/ Ruck above head
– Repeato ~ 4x through
– Editorial note: About this time, Mic Check was voicing his desire to punch YHC in the gut for talking him into carrying a ruck to this party. This was also about the time that Fireman Ed noticed that YHC had conveniently “lost” his ruck at one end and was letting his team enjoy it for the flutter/press combo. Mumblechatter ensued.
Deposit rocks in a pile and form a Tunnel of Love
– Everyone cycle through tunnel twice
It was time to move, 4 lucky PAX grabbed the rocks and we were off
– We rucked / carried the rocks around Loch Ness and out onto the street.
– Stopped for 20x Dolly and 20x Rosalita
– Recover, load up, and continue to the back of the medical building for some people’s chair
– Wait, there’s a mobile MRI trailer in our spot, proceed to the front of the building
– Oops, there is too much shrubbery for people’s chair
– Fireman Ed then noticed the perfect brick wall across the street – perfect!
People’s Chair commenced:
– 1 minute with ruck on chest
– Silent 10 count and mumble chatter to catch our breath
– 1 minute with ruck / rock above head with presses in second half
– Some more mumble chatter to recover
– 1 minute with ruck / rock held out in front
Head back to start for COT (Jailbreak called by Udder but not fulfilled by anyone else – heavy load)
Moleskin:
It was a great day in the gloom. The promise of limited running was fulfilled and when we moved from place to place, the pace was a true mosey. Even still, YHC was officially smoked at the end and hopefully the PAX shared this outcome.
The rucks we came up with for this challenge were definitely not the GR1, however, they were effective and raised the bar on the pain level. Most creative ruck content goes to Mic Check with a high school backpack filled with dumb bells. It seemed like it worked fine though. YHC is glad the promise of a gut punch was not fulfilled after COT.
Doing all the exercises in unison and focusing on teamwork was nice. It was good to see people passing the rocks and helping each other out during the movement to different locations. The GORUCK challenge is still a long way off, but YHC hopes to join the other SOB and experience it together in March. Based on how this workout went, I think we have a good start.
If you missed the pre-preblast, check it out here http://f3nation.com/2013/11/19/pre-preblast-stonehenge-nov-23/
If you are distraught over the limited running format for Stonehenge tomorrow, come at 5:30 for a fellowship run before the “Ruck and FNG fiesta”. The pace will really be fellowship and no man will be left behind.
Tomorrow’s workout is going to be a painfest so a kettlebell warmup session is not suggested. Feel free if you want, but YHC is not doing it.
The plan for the main event is locked and loaded. We will be covering between 0.5 and 1 mile tomorrow so this is not bad at all for rucking it. Finalize those budget rucks and bring them out. The more creative the better.
See you in the Gloom!
This week’s Devil’s Turn will let the decision be yours once again. 4-mile, 6-mile, and variations in between will be available. Just show up and choose your poison.
– We launch together from the Greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15 am.
– Run 2 miles out to S. Charlotte Middle School track
– At the track, there are 3-Options:
1) 4-mile folks: 15 min of boot camp (Q TBD)
2) 6-mile folks wanting speed work
3) 6-mile folks out for a cruise: 8 laps at desired pace
– Run 2 miles back to parking lot for COT.