The shovel flag was planted and another flag was hoisted about 40 feet in the air by Down Range who was in town again from Fort Bragg. 36 non-fartsackers then took off for a full trek around the enormity of The Rock campus.
Pretty Boy Quarterback’s Q (his 1st Q!):
Side straddle hop x 25
Slow squat x 15
Imperial walker x 20
Merkin X 15
Run to front field
Starfish -4 stations
20x- merkins, squat jumps, diamond merkins, Carolina dry docks
5 burpees in middle
Run to top of entrance 4
Everyone grabs a rock
3 rounds
Overhead arm extension lunge walk up hill
Overhead arm extension backward lunge walk up hill
Sprint up hill w/rock extension in front
Hops Q:
Indian run to pavilion
People’s chair for 90 sec.
10 decline merkins on the wall
People’s chair for 90 sec.
Rock Hill Triples (diff. version of Jack Webbs): 4 Dips, 1 Decline merkin; 8 dips, 2 decline merkins; 12 dips, 3 decline merkins; 16 dips, 4 decline merkins; 20 dips, 5 decline merkins
10 Jump Ups, 10 Flutters; Rinse and repeat 3x
Mosey to bottom of hill at end of pitch
Bear Crawl up hill, 5 burpees at top, Jog down, 5 wide arm merkins
Repeat with 4 burpees, 4 wide arms, 3 burpees, 3 wide arms, etc
Mosey to parking lot
Karaoke, switching 1/2 way
Jail brake to main lot
5 MoM
Dolly x 13, slow with good form; hold when finished
Freddy Mercury x 13
Ski Abs x 13 in cadence
High Slow Flutter x 13, very slow with good form
COT
Moleskine:
Lots of wrinkles in the playbook at The Rock this morning. First one was Down Range bringing a flag and hoisting it 40 feet in the air (some sort of beach flag thing)…rolled his right front tire over it to hold it in place. Nice addition to the morning’s festivities.
Also, Ray Charles (still technically on the DL with a knee, but did what he could – T-claps) saw a dead buck laying just down from entrance 4. Apparently it was a 6-point, so he calls Pretty Boy Quarterback to bring a saw to liberate the antlers from the beast’s skull after the workout. Strong! That’s going above/beyond for the QIC! See twitter pic posted by Salt Lick.
Great group this morning at The Rock. T-claps to Checkpoint for the DoubleDown, and one of our other 3 (respect) 50+ pax – Iron Horse led the gear pre-work from 6:15-6:45 – Aye!
Saw some strong efforts today – Blitzen is bringing it with smoke boots on the indian run. Joker and Salt Lick were out front on the Starfish work. PBQB had the pax silenced with that one early on. Some of the Area51 regulars felt right at home at The Rock with the Starfish. By the way, how many piled out of the Area51 Clown Car? Impressive.
Also – a few of the pax disappeared prior to COT: Donkey Kong, Busch and his 2.0’s, others? Sound off in comments as to your whereabouts?
T-claps to Pretty Boy Quarterback on his first Q. Nice work brother – the Starfish and hill work were unsavory – much mumblechatter, especially from Bugeater who was moaning about this oversized rock.
Announcements:
Signup for F3 Dads camp at Camp Thunderbird today!
Area51 T-shirt orders (2nd round) due soon – order one or two today.
“It cost God nothing, so far as we know, to create nice things: but to convert rebellious wills cost him crucifixion.” – C. S. Lewis
Welcome all pax to join us at The Yardstick tomorrow (08/08/13) at 0630 at Panera South Park (just south of Fairview technically, but still doable for you Metro guys – in fact we have a couple Metro pax that post regularly).
We’ll be looking at John 19:16-42 – Jesus’ crucifixion, death and burial.
Watch this: http://www.youtube.com/watch?v=6CpQie8ks4c
We tend to hyperbolize pain & suffering in our 1st F workouts…which is fun and part of what binds us together as brothers. This is obviously something entirely different men.
Hope you’ll join us tomorrow after you post at Hydra, Uhh…A.S.S., Sweet Six, CORE Meltdown, Devil’s Turn, The SharkTank or Bastion.
The shovel flag was planted, and 29 combatants launched an assault on the DMZ led by first time Q – Jamboree.
The Thang:
Jamboree’s Q –
Mosey from Carmel Rd. Park to Church at Charlotte
Jog .3 miles around Church at Charlotte with 11 Lunges along the way
COP
Peter Parkers X 11
Merkins X 11
Mountain Climbers X 11
LBCs X 10
Russian Twists X 11
Mosey to brick wall beside church and partner up; size doesn’t matter
1st partner
11 wide armed merkins (civilian count); 44 shoulder presses while in the people’s chair
11 merkins; 44 shoulder presses while in the people’s chair
11 diamond merkins; 44 shoulder presses while in the people’s chair
11 CDDs; 44 shoulder presses while in the people’s chair
2nd partner goes around the church (.3 miles) doing the following:
Bear crawl one end
Karaoke far side of church, switching 1/2 way
Run around far end
Backward run (uphill) on the closest side back to wall. Plank when finished.
Flapjack. Rinse and repeat ( so each partner went 2x around church)
Hops Q –
Jog to Carmel Rd Park basketball court
11’s – Burpees & Monkey Humpers, running cross court in between
Plank when finished
Mosey to baseball field for 10ish MoM
Low Slow Flutter x 11
Dolly x 11
Heels to Heaven x 11
Rosalita x 11
Makthar Ndjiaye’s x 11
CCVs x 11
Plank for one minute
Jog back to lot for
COT
Moleskine:
So the theme of 11 was in honor of Campout (Jamboree’s 2.0) – it’s his 11th birthday today, thus, all exercises were in increments or multiples of 11 except for the LBCs in COP courtesy of brain freeze by Jamboree.
T-claps to Jamboree on his first Q. The pax was very silent, except Gangsta Mouse (more on that in a moment), as the O2 deprivation was pronounced from the get-go. Also strong work by Jamboree, Judge Smails, Barracuda and Gangsta Mouse for jogging in for DMZ. If I missed others – sound off in Comments.
Strong turnout for the last Monday in July; and the official, official farewell workout for Psycho T as he leaves for Colorado today. We will miss you brother, but look forward to hearing about your successes in planting the shovel flag all over metro Denver.
YHC was partnered with Hannibal, and in very short time – Hannibal has become somewhat of a beast – nice work partner.
Gangsta Mouse was cropdusting a good part of the circle during the Mary session. Pain added to pain #weekenddegasification
Great to see how DMZ has become a solid addition to the schedule for both Metro and Area 51. Solid group of pax continue to make it every week – aye!
Announcements:
F3 Dads camp at Camp Thunderbird – Aug. 16-18 for boys and girls. Check website for details.
3rd F workouts at 0630: Thurs @ Panera SoPark; Fri @ Chic-Fil-A Arbo; and 2 new workouts starting the week of Labor Day: Wed @ SBux-Piper Glen and Fri @ Panera Carmel Village
BRR training runs Thursday evenings – 7:30pm launch from Ben & Jerry’s on Fairview
The Shovel flag was not planted (more on that in Moleskine), but 35 (1 other to come later – see Moleskin) pax set off for another painful tour of The Rock with Bananas on Q.
The Thang:
Bananas on Q:
2 minute jog to COP
SSH x20
Merkins x20
Imperial Walkers x20
Indian run 2 laps around perimeter of multiple pitches (1/2 mile approx. each lap)
Merkin pyramid by 2s (with 5 sec. plan in between in each set)
8 stations 25 yds apart
5 Merkins out every 25 yds, 5 LBCs back every 25 yds
5 CDDs out every 25 yds, 5 flutters back every 25 yds
Bear crawl up the hill at end of pitch, plank at top, then backwards bear crawl downhill; Rinse & Repeat
Hops Q:
YHC randomly numbered about 40 tennis balls with numbers ranging from 10 to 100.
The 9 2.0s would retrieve a tennis ball from 20 yards to 100 yards away while the rest of the pax planked.
The # on the tennis ball determined how many reps of each exercise we would do.
First ball picked up by Hot Shot had “100” on it! Random I promise though I suspect the pax doesn’t buy that. May have the numbers and order of events wrong below, but they’re roughly accurate…
100 (give or take) Groiners
54 Squats – slow single count cadence, correct form
25 Elbow Plank Jacks
25 partner decline merkins
13 CCVs
13 Partner Tunnel Jumps (Partner 1 planks while Partner 2 jumps over then crawls under Partner 1); flapjack
24 Praire Fire Mary’s (aka leg throws)
15 Peter Parkers
13 Burpees
12 Hand Raise Merkins
Jog 1/4 mile to COT with high knees and lunge walks mixed in
COT
Moleskine:
Great group today. Strong work men. And welcome to FNG Shadow (Ethan B.) who joined his brother Supersonic and dad Lost Weekend.
Special thanks to Purple Haze for requisitioning the tennis balls for YHC. They’ll be back soon at a workout near you.
This backblast would not be complete without mentioning MallCop’s 2nd day in a row of showing up late to a workout. Blamed it on his alarm clock….. To add insult to injury – he failed to plant the shovel flag in his late haste to join the pax, thus, YHC ordered 13 extra burpees for the Segway Pilot prior to COT. DK, Skywalker and a couple others joined MallCop for the extra burpees.
Truly was random that the first ball picked up by Hot Shot was one of two “100” balls in the bag. Unlucky and unsavory. The pax was none too pleased. Safe to say the elbow plank jacks were crowdpleasers along with the groiners.
Bananas bear crawls and backward bear crawls drew much mumblechatter as well.
Pretty sure Briquette was with us to start but disappeared. Can any of the pax confirm? Briquette – you ok brother?
Great work men – we stayed on the pitch (aka soccer field(s) the whole time; but I think a sufficient amount of pain was administered by Bananas and YHC. The merkin ladder is sneaky painful – good call Bananas for some early pain and O2 deprivation.
Announcements:
F3 Dads camp for 2.0s of both genders – Aug. 16-18. Plenty of room, so sign up. Info on website. Cost is very reasonable – ~$85 per attendee includes all meals, activities, A/C-equipped cabins, etc.
Psycho T’s farewell tour (moving to Colorado) makes stops at DMZ and DV this week with Psycho T bringing his unique brand of pain to the pax. We’ll miss you brother.
MallCop still has 20ish Area51 shirts if you’ve not gotten yours yet.
The VSF was planted in the hard ground at Anvil, and 22 brave souls launched into the grinder that is….Anvil.
The Thang:
Jog a couple lots over for The Drill’s COP:
25x Side Straddle Hops
20x Spartan Burpees
25x Imperial Walkers
20x 8-Count Merkins
15x Squats
100x Shoulder Circles ( 50 forward palms up – 50 backward palms down )
15x Rosalitas
15x Mountain Climbers
30x Merkins ( 10 Diamond, 10 Regular, 10 Wide )
Hops Q:
Jog to the edge of the pitch (translation for all pax except Bulldog – that means soccer field) at bottom of hill for 11’s
Burpees/Elbow Plank Jacks – 10/1, 9/2, etc., etc.
2 lines of Indian Run to entrance 4 hill from Rea Road into parking lot
Lunge Walk up hill, 10 merkins at top of hill
Bear Crawl up hill, 10 diamonds at top
Backwards Run up hill, 10 widearms at top
Backwards Bear Crawl up hill, plank at top
Jog back to muster lot with Jail break run for last 150 yards or so
5ish MoM:
Freddy Mercury x 13 forward
Freddy Mercury x 13 in reverse
CCVs x 13 right, flapjack, CCVx x 13 left
LBCs x 25
COT
Moleskine:
The Drill’s first attempt at Q was a strong effort. YHC thinks his military and police background makes him a natural for the cadence counts! The arm circles were surprisingly painful….and I know the Rucksters especially appreciated the Spartan Burpees, 8-count merkins and MCs.
The Ruck crew again appeared out of the foggy gloom as they prep for the Aug. 2nd challenge – strong work men. There is no ruck-friendly workout, is there?
What looked relatively innocuous on paper was apparently pretty brutal. 11’s with burpees and elbow plank jacks silenced the pax. Like a rookie Q or FNG – I yelled out “Viva” during the 11’s and Strange Brew rightly called me out on that. Is it ok to encourage the pax? Or let them suffer in silence? Perhaps a little of both – aye!
The hill work at entrance 4 of Rea Road was brutal, especially for the Rucksters. Bulldog’s suggestion of the backwards bear crawl was a gift to Radar…among others. #unsavory #sickandwrong
Few quick observations:
Udder can fly as evidenced by the smoking of his boots during the jailbreak. Nutter Butter apparently owns smoke boots as well.
An ailing Baracus came off the DL and pert-near spilled the merlot on a couple occasions
Our War Daddy – Matlock – added pain to pain – going with the “Shore’s Shoulders” during the arm circle segment of COP – strong work brother #missyouTheShore
Kotters to Baked Beans? Hadn’t seen you in a while brother; but then again – with 20 workouts in Area51 now….
Young Love & Baracus need to requistion a shovel flag for Anvil
Announcements:
F3 Dads camp at Camp Thunderbird Aug. 16-18. Sign up soon! www.f3nation.com
Tell friends, neighbors, etc. about Outland – new Sat. workout 0700 at Sun Valley MS/HS campus (Indian Trail area for those geographically challenged)
HDHH tonight at Vintners at 1800h #friendsdontletfriendsdrinkalone
The VSF was planted and 18 pax crossed into the DMZ.
The Thang:
· Run to Carmel Middle – 5 carolina dry docks at each speed bump (x3) with karaoke right / left mixed in. Plank to wait on PAX.
· To benches for dips in cadence / single derkins on your own (3x – 25/20, 20/15, 15/10).
· Run to side parking lot for COP
o 30 SSH
o 25 Imperial Walkers
o 1 hour of Bill Haley (burpees with ¼ rotation) 1 hr = 4 burpees.
o 25 Copperhead squats
o Circle of Death – SSH while PAX goes around circle with “hit it” – fall to ground and back up – continue SSHs (2x times around COP).
· Run to Baseball field – round the bases with crabwalk to second base / bear crawl to home plate. Plank to wait on PAX
· Run to Football field – Full length run with 5 rep pain stations at each quarter mark (5×4=20) cadence count
o 1 – Maktar N’diayes
o 2 – Mountain Climbers
o 3 – Bill Haley’s (1 hr)
o 4 – Plank Jacks
· COP for Mary (Holdem up through entire set)
o 25 Dolly
o 25 Rosalita
o 10 forward / 10 reverse Freddie Mercury
o 25 low flutter
o 20 Heels to heaven
o Protractor
o Drop em
· Indian run to parking lot
· Jail break to front of school
· Back to Carmel Park the way we came – 5 carolina dry docks at each speed bump (x2) with karaoke right / left mixed in. Plank to wait on PAX in church parking lot.
· 1 hr of Bill Haley’s
· COT
Announcements:
· Metro – F3 dads All summer – Freedom Park by the train – 0900 Saturdays
· Mud run trials – Mix master venue this Saturday 0630 – Marion Diehl Center
· F3 Dads Camp – Camp Thunderbird – Weekend of August 16th (see website).
MOLESKINE:
Hamlet brought the pain from the get-go at DMZ. YHC was hurtin’ from the off as the CDDs, then dips & derkins demanded some mumblechatter early on. Then came COP, but it was not your momma’s COP as Hamlet threw in the Circle of Death….and there was much silence among the pax.
The 180 foot crabwalk from home plate to 2nd base was particularly unsavory – thank you very little Hamlet.
Great to have 3 FNGs with us; one of whom – Kiwi – lives in Greenville and will hopefully join the Swamp Rabbit pax in the near future. Hope to see Love Boat and Soft Top back at DMZ among other workouts – good work fellas.
And T-claps to Hannibal for his first weekday post – strong work for the heretofore weekend-only warrior.
Nicely done Hamlet. Look forward to you Q-ing many more DMZ sessions in the coming months.
Aye!
The VSF was planted and 28 pax including 1 FNG mustered for an assault on SkunkWorks. The morning already seemed a bit unorthodox from the start due to the need to park on the Fullwood side of the church. #patterninterrupt Nevertheless, we got after it immediately.
The Thang:
Jog around the lot to COP.
COP:
SSH x 25
IW x 25
Merkins x 13
20 Minute Challenge:
Circuit of 4 exercises repeated for 20 minutes.
5 Burpees
10 Upright Rows w/KB
15 Mtn Climbers
20 Two-handed swings w/KB
Partner Up:
Partner 1 runs ~120 yards while Partner 2 does alternating one-hand swings with KB. Flapjack.
Partner 1 runs while Partner 2 does Goblet Squats with KB. Flapjack.
Partner 1 runs while Parner 2 does Merkins. Flapjack.
Partner 1 runs while Partner 2 does Upright Rows with KB. Flapjack.
Partner 1 runs while Partner 2 does Widearm merkins. Flapjack.
Mary session:
Slow flutter x 13
Freddy Mercury x 13
Rosalita x 13
LBC x 13
COT
Moleskine:
On the initial warmup jog, Runstopper informed YHC that he intended to do Fast Twitch this morning, but that his morning constitutional took precedence – no offense Sprague. YHC forgot his watch, but Crabcake was gracious to lend me his. This was critical for the 20 minute Challenge. No notice given to the pax as to how long the circuits would last = fair amount of mumblechatter. Though the pain must have been sufficient as the crowd was unusually quiet…crowdpleaser I suppose.
We were scrambling to find enough KBs and dumbbells to start; but fitted everyone with something. I will say Fish Taco had it a bit easy with one of YHC’s dumbbells – expect you to add at least 15 or 20 lbs next week brother!
Not surprisingly though still impressive to see — Bulldog, Fletch, Busch and Frostbite were really getting after it on the runs! Nice work fellas.
FNG Tackling Dummy described himself as such when Harley (who EH’d him) mentioned he played football at Auburn. Self-named….sort of….but sufficiently derogatory so it was allowed by the pax.
Enjoyed it men. See you in the gloom again soon.
Announcements:
Anvil, The Maul or Death Valley – 5:30 Wednesday morning. Pick one and be there.
The VSF was planted and 19.5 pax posted at DMZ this Monday morning.
The Thang:
Run to School for opening COP – SSH 25x, Diamonds 15x, Mountain Climbers 20x, Imperial Walkers 20x
Run to back hill:
Jacob’s Ladder x 7 – Burpees were the method of pain at top of ladder
Run to School Wall:
Partner 1 – Inverted Mountain Climbers while … Partner 2 – Sprint lot and back
Switch, Repeat 3x
Run to Park (5 Burpees at the speed bumps):
Park Pain Stations: Step Ups 20x, Prisoner Squats 20x, Merkins 20x: Three laps
Final Lap: Decline Merkins 20x, Wide Arms 20x, LBC 20x
Mosey to Basketball Court for some Mary – Dolly 20x, Freddie Mercury 20x, Rosalita 20x, Russian Twist 20x
Burn the last 3 min with Burpees – 1 min on, 1 min off, 1 min on.
COT
Moleskine:
We lost one of our PAX along the way from the school back to Carmel Park. Where’s Lorenzo? After extended plankorama at the Carmel Park lot, FOD gave the “recover” command and the pax turned to head to the playground to see Lorenzo jumping in his car. Thankfully, no pax was left behind!
T-claps to Jamboree for running 1.5 miles to DMZ and back home after the pain FOD dished out.
Check out the F3 website for info on 7/4 Convergence and The Bear in NoCo.
SkunkWorks tomorrow at CDS — park in lot off of Fullwood, not at the high school.
Thank you all for the opportunity to lead this morning.
FOD
The shovel flag was easily planted in the rain-soaked turf of The Rock, and 44 pax including 4 FNGs posted for a beatdown led by our War Daddy – Iron Horse.
Thang:
Iron Horse Q –
Jog to lot closest to Rt. 51.
COP
SSHs x 20
Squats x 20
Merkins x 20
IWs x 20
Mountain Climbers x 20
Mosey to soccer fields
Run ¼ field then 10 merkins
Run back
Run ½ field then 10 squats
Run back
Run full field then 10 burpees
Run back
Plankorama when finished
Run backwards full field then 10 burpees
Run back
Shuffle ½ field, then 10 squats
Run back
Run ¼ field, then 10 merkins
Jog 1/2 perimeter of soccer fields to hill between fields and lots
One group runs up and down hill 4x while other group does:
10 Diamond merkins
10 Squat jumps
10 jumping lunges (10 each leg)
Hops Q –
Mosey to lot
4×4’s (thanks to Malko for the idea)
4 sets of 4 exercises
Merkins, Squat Jacks, CDDs, Spartan Burpees
10x for each exercise 1st set, 9x 2nd set, 8x 3rd set, 7x 4th set
Split the pax into 4 lines for Indian Run of 150 yards or so and back
Partner Up for some Mary:
Old school sit-ups; partner holds feet down while in plank – 1 minute AMRAP. Flapjack.
Prairie Fire Mary – 30 reps (10L, 10C, 10R). Flapjack
Decline Merkins x10 with feet on partner’s back while he planks. Flapjack.
Partner HSMs (Hand-slap merkins) x 10 each hand
Flutters x 13
Freddy Mercury’s x 13
Superman w/musical accompaniment led by the 2.0’s in center circle
Butterfly’s x 13
Jog to next lot over
COT
Moleskine:
Great crew this morning. Iron Horse brought the pain in his first Q – great work. Audibled on the runs, but that was for benefit of others, not for our WD/Ironman Triathlete Q. He’ll certainly saddle up as Q again soon.
T-claps to Backdraft who posted for the 6th day in a row – strong work for the newcomer! And happy birthday to Market Timer. He wisely waited until COT to announce….avoiding what should have been extra pain.
Great to have our FNGs: Down Range, Tetris, Grenade and Space Cowboy out – hope all of you will be back with us soon.
Lots of mumblechatter about the gnat swarms on the soccer fields. Thank Andrea for that you whiners. Mumblechatter continued during 4×4’s. Talk of 5×5’s and 6×6’s already circulating among the pax. It’s only right to bring that back with added pain.
Announcements:
Thanks to MallCop and Escargot for all the work on the F3 Area51 shirts – order yours now!
Pool party at Candlewyck tonight from 6-9pm. 30+ pax HC’d with 100+ including M’s and 2.0’s. Not too late – just come and BYOB, something to eat and $10 per family to pay for the rental and lifeguards.
F3 Dads topped 50 again this morning. 9am every Saturday in June at Francis Beaty Park. 2.0’s of any age and gender welcome with their dads. Come check it out!