Incubate with Na+Cl-
Frog Legs Dancing With A Little Na+Cl-
Five mostly brave, sort of senseless, Pax “volunteered” to push the limits of normal contractile function.
The Thang
Mosey to the track, one lap, ending at the 50 yrd line
Warmup
SSH x 25 IC
IW x 25 IC
Merkins x 10 IC
Wind Mills x 25 IC
Low slow Squats x 25 IC
Mosey to Endzone, opposite of G-Ma Mtn
Hop over Pax
Pax line up along sideline, 1 pax every yrd, plank
Pax at end zone hops over each pax until end, then crunches
Next Pax hops over each Pax until end, planks
Alternate crunch / plank until opposite endzone
Burpee Broad Jump
Burpee, Jump
Rinse-n-Repeat for 50 yrds
Partner Wheelbarrows
Partner up, Wheelbarrow for 10 yrds, both Pax do 10 Merkins, flap jack wheelbarrow.
Rinse-n-Repeat for 50 yrds
Mosey to bleachers
Bleacher Jump Squat
Pax begin at bottom, 1 Pax / isle
10 Jump Squats, run to the top, return to bottom, 9 jump squats, etc
Mosey to foot of G-Ma Mtn
11’s on the Mtn
1 hand-release merkin
run up backwards
10 pull-ups
run down
rinse-n-repeat
Audible half way through to move to Mary
Mary til done
LBC’s x 25
Cumberland Co. Viaducts, 13 x ea side
Floor Wipers, use bleacherback for support
Mosey back
COT
Announcements
F3 Dads tomorrow at CFJ Beatty, 9 AM
Mud Run sign up, only 4 more days to register
Seek the Lord and his strength,
seek his presence continually..
1 Chronicles 16:11
Moleskin
Five superhuman volunteers measured their fatigue threshold. To stay within the time limit we rapidly induced fatigue utilizing both eccentric and concentric contractions. The 10-count was utterly disrespected, again, to keep us within the time limit, and to elicit the desired level of fatigue. As with all F3 DownPainment sessions, you get out of it what you put into it.
Experimental Procedures
When: 2/28/2014
QIC: Lab Rat (YHC) on Q
The PAX: Strange Brew, Lobster Roll, Gummy, Passport, Chakravarty (??), Mr. Brady, Lego (Greg S., FNG), Blue Rhino, The Shore, Baracus, Gullah, Night Court, Lab Rat (QIC)
Thirteen Pax volunteered to test their pain-threshold.
The THANG:
Mosey to the track and complete a one lap at a brisk pace, ending at the 50 yrd line
SSH x 21
IW x 21
Merkins x 9
Wind Mills x 21
Low slow Squats x 21
Mosey to the foot of G-Mother Mtn
Work on G-Mother Mtn. (Partner up, size kind of matters)
Sprint to the play structure at the top. P1 planks. P2 does decline merkins 9 x with feet on P1’s back; flapjack. P1 & P2, quality pull-ups 3x ea.
Run to the bottom, plank until all Pax return
Repeato: Wide arm merkins 2nd time & quality pull-ups 3x ea.
Repeato: Everyone, feet up on the fence for decline pushups x 9 & quality pull-ups 3x ea.
Plank at bottom until all Pax return
Mosey to the end zone for Pushmi-Pulyu. Reclaim partner
P1 pushes P2 to the 50 yrd line, P2 resists. Turkish Getups at the 50 yrd line (P1 pulls P2 up 15 x R side). Flapjack, return to end zone.
Repeato x 1 (Turkish Getups 15 x L side the 2nd time)
P1 pulls P2 to the 50 yrd line, P2 resists. Turkish Getups at the 50 yrd line. P1 pulls P2 up 15 x R side. Flapjack, return to end zone.
Repeato x 1 (Turkish Getups 15 x L side the 2nd time)
Partner Work (Top of bleachers)
P1 does merkins with feet in wide stance. P2 hops over L leg to middle, hops over R leg, and back, continue until P1 completes 6 selection quality push-ups. Flap Jack for two rounds.
Partner Burpee-Inch worm. P1 jumps forward to P2, slaps P2’s hands, drops, does merkin, inches hands backward to feet, and then stands. P2 then jumps to P1, they slap hands, and P2 completes the Burpee-Inchworm. Pax not doing Burpee-Inchworm does high knees as fast as possible. Complete as many as possible in 2 min.
4 minutes of Mary
LBC’s x 20
Dolly x 20
Cumberland Co. Viaducts, 10 x ea side
Mosey back to parking lot with jail break thrown in
COT
Moleskin
Ten eager experimental units, ah hum, excuse me, subjects volunteered to determine and surpass their individual pain threshold. To do so YHC sought to test all flexors and extensors from the shoulder girdle to the ankle. Minimal rest between exercise bouts was imposed to maximize our physiological downPainment. YHC would like to believe this was accomplished. Pax quote: “Lab Rat, you’re a mad scientist!” Reply: “I’m not mad, there’s no hate here.”
He gives strength to the weary and increases the power of the weak. Isaiah 40:29
Eight Summit Olympus
When: 2/15/14
QIC: Baracus and Gullah
The PAX: Swiss Miss (Site FNG), Night Court, Lab Rat, Southpaw (2.0), Fletch, Big League Chew (WD), Baracus (QIC), Gullah (QIC and YHC).
8 PAX showed up to escape cabin fever and embrace the semi-icy conditions at Olympus; here’s what we did:
Baracus on Q:
Warm up:
-1 lap around the parking lot to get the blood flowing
-Halos x 10 in each direction
-Around the World x 10 in each direction
-Figure eight x 20 total
KB/Bodyweight Strength Circuit:
-AMRAP in 5 minutes of 15 two handed KB swings/5 burpees.
-AMRAP in 5 minutes of 15 sumo squats/5 burpees
-AMRAP in 5 minutes of 10 reps per arm overhead press/5 burpees
-AMRAP in 10 minutes of 10 squat cleans/5 reps per arm renegade rows/10 reps overhead lunge
Gullah on Q:
-move to the curb for 1 minute of skip ups
Then circle back up for:
-Regular two handed KB swings x 20
-Overhead two handed KB swings x 20
-Alternating one-handed KB swings x 20
-KB rack x 15 each side
Run 1 lap around parking lot
-KB rack and hold x 10 each side
-Squat & press x 15 each side
-KB lunges x20
-Lunge & KB rotation x15 per leg
1 minute of curb skip ups
-tricep extensions x 20
-upright rows x 20
On the wet pavement for:
-Lat pullovers x 15
-Greg Louganis x 15
-LBC x 20
-Flutter w/KB press
PAX backsides are wet & cold so a request was made to audible to Good Mornings x20
Time is 8:00 so that’s a wrap.
Moleskin:
Great effort out there this morning guys. Hands were getting very wet and cold and everyone pushed through. Good encouragement in the first half from BLC and Night Court. Everyone enjoyed the tunes provided by Baracus and there was even some singing heard. YHC tried to implement some new movements, but had to audible due to poor performance, mainly the combo lunges and one arm KB swings #don’tdowhatyoucan’tQ. Great to have Southpaw back out there and site FNG Swiss Miss. Always good to have Lab Rat the exercise scientist there to make sure correct form is followed. I think Fletch got a little impatient with YHC at one point when there was a little lull in the action and he asked “What do you have for us next Gullah? Missed having The Hoff out there, hope that knee feels better soon brother. Contact Baracus to sign up for the BRR and we have the GRC coming up in March. Thanks to Night Court for the great prayer to take us out.
Always a pleasure to lead such a fine group of men.
Don’t let an irregular modality stump you
What the he!! is that?
When: 02/08/2014
QIC: Gullah and Lab Rat (YHC) Co-Q
The PAX: Night Court, Fletch, Hacker, Yankee, Big League Chew, Byron, Lab Rat, Gullah
Eight hearty souls scoffed at the cold and embraced the Daily Special.
The THANG:
Gullah on Q
COP
- SSH x 20 (IC)
- Merkins x 15 (IC)
- Low, Slow Squat Jumps x 10 Civilian Count (IC)
- Lawn Mowers-x 15 each arm-Civ. Count (IC)
- Upright Rows-x15 (IC)
- 1 Lap Around Track
- Man Makers x 15 (IC)
5 Sets of the following (OYO)
- Good Mornings x 10
- Tricep Extensions x 10
- Push Press x 10 each arm
- High Pulls x 10 each arm
Ran across field and back after the 3rd set
Resistance Band Rainbows 5 x 10 reps; partner anchors for resistance; flap jack with partner after ea 10 reps
Mosey to the basketball courts
Lab Rat on Q
Tree stump – Burpee Modality: 6 tree stumps ranging in height (15-24 inches high) arranged in a zig-zag pattern with ~ 5ft between each stump.
Pax #1: 1 burpee per jump stump out and back for a total of 12 burpees while Pax did the called KB exercise. Repeato with each Pax doing 12 burpees.
- Biceps curls, two-handed
- Lunges, alternating legs
- One Handed swing; change hands at the top
- Sumo Squats w/ upright row
- Clean, one-handed
- Figure 8 with bicep curl at top
- Snatch
- Half Viking Salute
- Squat Row
- Two Handed Swing
- Clean
5 minutes of Mary (IC)
- LBC x 15
- Cumberland Co. Viaducts x 15 ea side
- Flutter press w/ bell
- Freddy Mercury
- Russian Twists w/ partner and KB x 15 to the R and x 15 to the L
Time’s up, pencils down.
COT
Moleskin:
The hearty souls of Olympus stood up to the Co-Q 1-2 punch.
Gullah’s COP appetizer quickly shook the PAX out of their Saturday morning haze and readied the body for the main dishes. Course one was more than we could chew, a case of “my eyes are bigger than my myocytes.” The second course employed some of Byron’s circus equipment. This highly functional exercise with the thick elastic bands taxed the shoulders, core, and lower extremities, a true crowd pleaser. The third main course was a bit irregular. On first glance the Pax may have been thinking (“What the he!! is that?” Read as Bill and Steve on SNL, circa 1979; http://www.youtube.com/watch?v=RV7Qz640OeM). YHC borrowed the active timer concept from Byron’s Traveling Circus. The Pax completing the burpees served as the timers for the called KB exercise. Despite the previous dishes served, the Pax hastily completed the tree stump – burpee gauntlet, keeping the reps of each called KB exercise to a reasonable minimum.
It was our honor to lead the PAX this AM.
-To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. Buddha
Pushmi-Pullyu sighted on fateful expedition
When: 1/24/2014
QIC: Lab Rat (YHC) on Q
The PAX: Lobster Roll, Oswald, Blue Rhino, Spandex, Baracus, Lab Rat (QIC)
Six hearty souls enjoyed some heavy work while on an excursion.
The THANG:
Mosey to the track, one lap, ending at the 50 yrd line
COP
- SSH x 21
- IW x 21
- Merkins x 9
- Mtn climbers x 21
- Pendulum plank x 21
- Wind mills x 21
- Arm/shoulder rotations x 15 (ea direction)
- Low slow squats x 15
- Bear crawl to end zone with 5 merkins every 5 yrds
9’s on G-Mother Mtn. Partner up, size matters
- Power lunges x 9 ea foot (at the bottom of G-Mtn.)
- Sprint to the building at the top. At the top P1 holds P2’s ankles as if doing a wheelbarrow. P1 does 9 merkins; flapjack.
- Run down to the play structure, pull-ups x 9
- Run to the bottom, plank until all PAX return
- Repeato x 1 with wide arm merkins 2nd time.
Mosey to the end zone for Pushmi-Pul-yu. Reclaim partner
P1 pushes P2 to the 30 yrd line, P2 resists. At the 30 yrd line Turkish Getups: P1 pulls P2 up 9 x R side.
- Flapjack back to end zone.
- Repeato x 1 (Turkish Getups 9 x L the 2nd time)
P1 pulls P2 to the 30 yrd line, P2 resists. At the 30 yrd line Turkish Getups: P1 pulls P2 up 9 x R side.
- Flapjack back to end zone.
- Repeato x 1 (Turkish Getups 9 x L the 2nd time)
Mary
Line up along the goal line
- PAX 1 calls out a Mary exerc, PAX 1 sprints to the 30 yrd line and back while remaining PAX do said exerc
- Repeato, each PAX to call an exerc and sprint
Bleacher run with called exerc at the bottom
- Jump squats x 9, sprint to the top and return
- Derkins x 9, sprint to the top and return
- Dips x 9, sprint to the top and stay
- Pullups on the play structure x 9
- Extra credit planking
Mosey back to the parking lot
COT
Moleskin
Unlike Captain Shackleford’s fateful expedition, there was no chance that the F3 PAX would succumb to frost bite. Our invigorating expedition provided us with the thermal inertia necessary to withstand the not so harsh environmental conditions.
During our journey to the field one PAX was overheard to say, “Just keep running past Grand Mother.” YHC’s Reply: “Not a chance! We’ll be back to see her soon enough.” A lively COP got us underway. The 5 x 5 bear crawl (crowd pleaser) for 50 yards set the tone for events to come. The brisk work schedule on Grand Mother Mtn didn’t disappoint. Upon our return to the field the PAX became familiar with the Pushmi-Pullyu. Thank you @F3_Gump for teaching YCH how to spot the elusive Pushmi-Pullyu in the gloom.
YHC thanks the PAX for the opportunity to lead this AM.
“Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you’re willing to pay the price.” Vince Lombardi