14 men escaped the fartsack and headed over to the landfill to swing a little iron with YHC. I promised a little pre-work and 4 answered the call, on time at least.
The Thang:
Pre-work extra credit (Curbie, Pebbles, Voodoo, and YHC) @ 0515
Pull-ups X 10, Cleans X 10 (each arm), up and over the climbing wall X 3
The main event @ 0530
Mosey down to the middle of the soccer field for COP
Windmills X 10
Heavy Headed IW X 10
Good mornings X 10
Alternating Arm KB Merkin X 10
Mosey over to mid field, far side
KB Ladder – 1 Burpee, 2 Goblet Squats, 3 two handed swings, sprint across the field and recover mosey back
Each set, add 1 to the burpee, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
Line up for Kettlebell Bear crawls to the 2nd black line on the field
Mosey over to the Wall:
People’s Chair with upright rows
Balls to the Wall with KB Lifts X 5 each arm (Crowd pleaser – No one thought this was possible)
People’s Chair for 60 seconds
6MOM – PAX Choice
COT
Moleskin:
The weather was absolutely perfect for a workout. It was not too hot, not too cool, it was just right to endure some pain and some pain we endured. The burpee, goblet squat, KB swing combination is my favorite KB combination and It’s one I’ve used in my Foxhole Q’s in the past. This time, I was inspired by Soft pretzel’s Q last week and decided to incorporate some runs and sprints into the sets. We totaled 1.82 miles, which is a pretty good distance for a KB workout.
During the wall work, only a handful of us tried the KB pulls from the Balls to the Wall position. Pebbles still doesn’t believe it’s possible…..
It’s was great leading the men in the Gloom.
Shout out to Wild Boar for taking us out.
Announcements:
Balrog on 3/12 – Sign up for one of the 5, 7 or 11 mile options, 2nd F before, during and after – http://f3nation.com/2016/02/12/preblast-sob-csaup-balrog-march-12th-2016/
March Merkin Challenge – Sign up to participate in the 10K merkin challenge in the month of March. https://docs.google.com/spreadsheets/d/1mGbXGtbmr1mxQeTrAZlIhSvefEcdZYhW5Jo3decBB68/edit#gid=0
Signups coming soon for the Mud Run on 4/30
5 year party on 3/5. Uber Clown Caring from The Vine. – https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T
It’s was a great morning for a little pain at Blakeney. The plan was for 10, but 29 show up by 7am and we were off.
Here’s what we did:
The Thang:
Mosey over to the 131 Main parking lot for COP: SSH X 15, IW X 15, Merkins X 15, and Mountain Climbers X 15
Mosey down Blakeney Heath road at the bottom of the hill at Knightsdale Drive for Q to explain the stations.
Continue working through the pain stations together in the following order: 1,2,3,2,1,2,3
Mosey over to the second level stores. Run up the stairs, across the second level, down the stairs, do 10 burpees and 30 LBCs X 2
Mosey over to the park fountain for the Durkin Dip Ladder. Durkins X 10, Dips X 10, Durkins X 9, Dips X 9, etc.
6 MOM, PAX Choice
COT
Moleskin:
The weather was great and the guys were in great spirits. There’s something about this new AO. It’s had great numbers since the launch. The new AO gets me very excited about the future of Ballantyne. Every time I post at da Vinci, I see new faces. The AO is big, now we’ve got to explore it.
As always, it was a pleasure leading my SOB brothers in The Gloom.
9 SOBs launched at 0515 from The Vine for some Obstacle Course Race (“OCR”) Training. We waited until 5:16 for JRR Tolkien but he was a no-show.
Here’s what we did:
The Thang:
Mosey to the parking lot near the intersection of Ballantyne Corporate Place and Brixham Hill Ave. for COP: SSH X 10 IC, IW X 10 IC, Merkins X 10 IC
Mosey over to Ballantyne Corporate Place for instructions from the Q. We are doing an obstacle course pyramid that includes stops for Dips, Pull-ups and Burpees. The first round included sets of 10 of each exercise and was done at fellowship pace so everyone could learn the route.
We ran .25 miles up Ballantyne Corporate Place to the Bridge and did 10 Dips on the Bridge.
We then ran a total of .35 miles by heading back towards the start, turning left into the first entrance of the Snyder’s Lance Building, then around back behind the building and bear crawled over the bridge, then turned left onto the athletic trail, and jumped the parallel bars, stopping at the pull-up bars for 10 pull-ups.
We then moseyed back .25 miles towards the bridge, jumping over the parallel bars and bear crawling over the bridge and turning left on the fitness trail. We then turned left on Ballantyne Corporate Place and finished at the start by doing 10 burpees.
Time to climb the ladder. The .85 mile course was repeated 4 more times with sets going up to 15, 20, 15, and back to 10. Once you finished, you are to run the course in reverse direction to the six to help them finish their set.
We then moseyed over to the short wall next to Lockness for LBCs X 50 IC.
COT
Moleskin:
I was absolutely pumped to see Loogie pull up to the AO this morning. I saw him on Wednesday for the first time in several weeks and he told me he was going to be a runner for a while so his shoulder can heal up. YHC send him a personal invite promising he could run as much or a little as he wanted this morning at The Brave.
Today was about pushing yourself to a pace that you can maintain for the whole hour. Fire Hazard led the way with Cable guy right on his heels. Wild Turkey and Van Pelt we neck and neck for the entire workout. YHC followed after those guys wondering what the heck I was doing to myself after Soft Pretzel’s calf crushing workout in Indian Land yesterday. Outback, Mr. Bean and Frehley’s Comet were next and I could hear some very entertaining mumble chatter about Frehley’s trip to the National Championship game (Sorry Frehley’s). The star of the hour, Loogie, held down the six. He crushed the course. I gave him an opt out circuit if he wanted less miles and he wanted nothing to do with that. Great work fellas.
It was an honor to lead you men in The Gloom
Announcements:
Double down Opportunity tomorrow 1/16. 6 – 6:45 at Stonehenge (0545 pre-run option) and 7-8 at Ballantyne’s newest workout da Vinci. Coffeeteria at Starbucks to following Da Vinci.
F3 Family Hike at Anne Springs Greenway on Saturday January 23rd. Cost is $5 per adult to get into the park. We will hike and at a picnic.
17 SOBs answered the call to think, team and work in the SOB Team Adventure Race. Since we split into teams and separately raced to 7am, sound off stories in the comments below.
Here’s what we did:
The Thang:
We counted off randomly into teams of 3 (1 team of 2) and YHC distributed an AO map with the designated Checkpoints and Exercises marked on the map.
The instructions were as follows.
We are doing an SOB team adventure race.
There are 30 checkpoints on the map provided, no team is expected to hit all checkpoints. The completion of a checkpoint is worth 1 point.
All teams must stay together and all guys must complete the required exercise individually to receive a point.
If you get confused about a checkpoint, do you best to follow instructions and move on.
Meet back at The Vine at 7am and don’t be late.
Talk with your team, strategize your route and go. Team with the most points or checkpoints completed wins!
COT
Moleskin:
I wanted to try something different at Stonehenge this week. I put a lot of thought into the plan and the map and took a chance on a different type of workout. Since I wasn’t with all teams, I’m asking each team to add stories in the comments below about your team during the race.
Winning Teams (tie) – Team 1 (Mighty Mite, Heartbreaker and Outback) and Team 6 (Big Tuna, Market Timer and YHC)
Lesson learned – If we do another adventure race in the future, distribute the map and checkpoints a few days in advance so the PAX can prepare.
Announcements:
Family Hike & Picnic– January 23rd at noon at anne springs greenway
Football Game Sunday 1/10 at Indian Land High School
F3 di Vinci launches next Saturday at Blakeney at 7am. Stonehenge will last from 6am-6:45 for double down opportunity.
10 SOBs kicked off 2016 with some gear work at #F3Foxhole. Here’s what we did:
The Thang:
COP: SSH X 15, IW X 15, Merkins X 15, Mountain Climbers X 15
Count off in sixes to separate into pain stations. Each PAX will complete each exercise at a pain station before moving on to the next pain station.
Pain Station #1 – Body Weight
Pain Station #2 – Pumpin Some Iron! (Dumbbell or Kettle Bell)
Pain Station #3 – Hair Burners
Pain Station #4 – Liftin Heavy Stuff
Pain Station #5 – More Hair Burners
Pain Station #6 – Burnin Rubber
COT
Moleskin:
I love to change the pace up of our workouts. I generally prefer run heavy workouts, but at Foxhole I decided to slow down the pace a bit and bring some heavier gear for the PAX to push, flip and carry. There wasn’t any running during this workout, but YHC was smoked. I strategically planned for 3 hair burner pain stations to make sure to crush the PAX.
Welcome Argonaut! Hope to see you tomorrow at Bagpipe.
Announcements:
There is talk of a new gear workout in SOB/Indian Land similar to todays work. Stay Tuned.
Convergence on Saturday, except Stonehenge.
6 SOBs woke up this morning and decided they were destined for greatness. The type of greatness that men can’t get from the fartsack or any other Friday morning bootcamp (Cough*Centurion*Cough). This is The Brave… A place where iron sharpens iron faster. A place where the bonds of brotherhood strengthens quicker because of the level of red pill pain that we push ourselves and each other through. This is the Brave, join us for more.
Here’s what we did:
The Thang:
Mosey to COP Burpees X 10 OYO, High knee Squat jumps X 10 OYO, Merkins X 10 IC
The Loopin begins:
Mosey over to the top of the stairs beside the Crane Lake (Pond with the bridge named by Dash- my 2.0). Run 1 lap around Crane Lake (counterclockwise), run up the stairs, do 10 burpees OYO X 5. Once you’re finished run around the lake clockwise to the 6 and finish out the loop.
Mosey over to Bull Pond (behind the bull ring). Run 1 lap around the pond (counterclockwise), 20 squats, 20 merkins X 2. Once you’re finished run around the lake clockwise to the 6 and finish out the loop.
Mosey over to the dock at Snake Pond (behind the BofA building). Run 1 lap around the pond (counterclockwise), 20 CDD, 10 in and out planks X 2. Once you’re finished run around the lake clockwise to the 6 and finish out the loop.
Mosey over to the Pull-up bars on the fitness trail. Run 1 lap around the Lock Ness (counterclockwise), 10 pull-ups, 20 dips X 2. Once you’re finished run around the lake clockwise to the 6 and finish out the loop.
COT
Moleskin:
The temperatures were cold, but we warmed up very quickly. Mr. Bean, Fire Hazard and YHC launched from the Vine at 0500 for a 1.4 mile pre run. We stopped by back by The Vine and picked Mic Check, Soft Pretzel and Irish Crème up and off we went.
Great work by all this morning. We never really stopped moving. Mr. Bean smoked everyone on the loops, but Soft Pretzel and Fire Hazard were right on his heels. Mic Check broke his finger at the Thanksgiving Day Football game and the good news is we only heard a little whining. It was great to have Irish Crème back out in the Gloom with us. It’s been a while since he’s been out and we were glad to have him.
It was an honor to lead you men in The Gloom
Announcements:
Today is the last day to sign up for the A51 Christmas Party.
Gladiator Games are next Saturday in Indian Land. Calling all SOBs to attend. We will be clown caring over after Stonehenge next Saturday.
Sign up/Give to the Joe Davis Run.
21 SOBs showed up at Bagpipe to get a little stronger. Here’s what we did:
The Thang:
Mosey to COP IW IC X 15, Durkins X 15, Dips X 15, and Spiderman Durkins???? X 15
Mosey over to Crane Lake (named by my 2.0 Dash, aka small pond with the bridge) for modified 6s which include running up the hill, 5 merkins at the top, 1 burpee at the bottom and 1 lap around the lake; running up the hill, 4 merkins at the top, 2 burpees at the bottom and 1 lap around the lake; etc… Once you finish your set, meet up with the six and finish their set.
Then, mosey over to the Bull Ring Field for relays and partner up in groups of 3.
Partner 1 bear crawls to bulls and back while others do merkins, rotate until everyone does bear crawls.
Partner 1 crab walks to bulls and back while others do burpees, rotate until everyone does crab walks.
Circle up for Mary Jack Web –heals to heaven X 1 then LBC X 4 on Qs command, progressing up to 10 and 40.
Mosey over to Lock Ness for Mary/Dips/Durkin Combo. Dollies X 15, Dips, X 15, Durkins X 15
COT
Moleskin:
I wanted to mix things up in the COP, so I decided on a spot where we could focus on some short wall work. YHC caused mass confusion when I called Spiderman Durkins. I suppose I should have clarified somehow but I guess they should be called Spiderman Durkins or Peter Parker Durkins or Decline Peter Parkers or something else, I just don’t know. The point is peter parkers with legs on a wall without doing decline merkins. Sound off in the comments if you know the answer.
The 6s at the pond worked out nicely. The PAX stayed together for the most part. The relay race was fun and seemed to cause a little excitement in The Gloom. I’m all for a little competition.
The Mary Jack Webbs was awful. Shout out to Heartbreaker for that one. He suggested I give it a try at SOB Boys Night out on Friday and boy did I regret it. That hurt! I didn’t think I would make it through the set once I got to round 9, but we all somehow pulled through.
Announcements:
Joe Davis Run – Sign up or Donate.
Christmas Party and Gladiator Games – 12/12
F3 Football Game on Thanksgiving Day
11 SOBs stepped out of their cars this morning for a pleasant surprise, the return of The Worm. The Worm is a long standing member of the PAX and an institution in Ballantyne workouts. Over a year ago, he suffered a knee injury and never fully recovered after his surgery. Last Friday he join the SOBs from a few drinks and we encouraged him to join us at Foxhole on today.
The air was cool and the pain was brought. Here’s what we did:
The Thang:
COP: IW X 20, Around the World X 10 each direction, Halo X 10 each direction, Diamond Merkins on bell X 10
KB Ladder – 1 Burpee, 2 Goblet Squats, 3 two handed swings
Each set, add 1 to the burpee, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
Mosey over to the monkey bars and partner up;
Partner 1 – 10 pullups and 20 Merkins; Partner 2 – upright rows, flapjack
Partner 1 – 10 burpees and 20 Merkins; Partner 2 – clean and press (one side), flapjack
Partner 1 – 10 pullups and 20 Merkins; Partner 2 – clean and press (other side), flapjack
Partner 1 – 10 burpees and 20 Merkins; Partner 2 – tricep extesion, flapjack
Partner 1 – 10 hanging leg raises; Partner 2 –2 handed Swings, flapjack
Mosey over to the short wall
Place bell in lap for slow dips in cadence X 5; dips X 15 in fast cadence, Place bell in lap for slow dips in cadence X 5, dips X 15 in fast cadence
6MOM – PAX Choice
COT
Moleskin:
It was great hanging with the fellas in The Gloom. This is the start of my 4th week back in The Gloom since my injury and today’s workout reminded me that I have a very long way to go to get back to my normal self. I’m back on Q again tomorrow at Bagpipe. Hopefully The Worm can make it there too.
Announcements:
Christmas Party – 12/12
F3 Football Game – Thanksgiving Day
Joe Davis Run – Sign-up or Donate.
16 men showed up at Stonecrest movie theater expecting the usual beatdown they get from The Maul, but they just got more burpees. Here’s what we did:
The Thang:
COP – IW X 20, Merkins X 20, Mountain Climbers X 20, Burpees X 10 OYO
We moseyed to down the Murderhorn and did Burpees X 10 OYO
Run over to the club house parking lot and 10 Burpees OYO.
Split into 2 groups. Group 1 headed over to the picnic tables and did two rounds of 25 dips and 25 Durkins and Group 2 went over to the playground for 2 rounds of 15 pull-ups and 35 Merkins, flapjack once your 2 sets are complete.
LBCs X 20 to wait for the 6, Burpees X 10 OYO
Group 1 headed over to the picnic tables and did two rounds of 25 dips and 25 Durkins and Group 2 went over to the playground for 2 rounds of 15 pull-ups and 35 Merkins, flapjack once your 2 sets are complete.
Flutters X 20 to wait for the 6, Burpees X 10 OYO
We then moseyed over to the bottom of the Murderhorn, Burpees X 10 OYO
Run up the Murderhorn and Flutters X 20 to wait for the 6. Burpees X 10 OYO
We then moseyed to the parking lot and circle up, 10 burpees OYO and LBCs X 20, Dollies X 20, Rosalitas X 20, Flutter X 20, bicycles X 20.
COT
Moleskin:
Painful. That’s all there is to say.
Announcements:
SOB BRR team still in need of a van driver.
Mud run sign ups opened Tuesday night. Sign up today.
11 SOBs answered the call to start training for the Mud Run on October 24th. Here’s what we did:
The Thang:
11 SOBs Mosey to COP – IW IC X 12, Squats IC X 10, Merkins X 10
Mosey over to the Small Pond with the bridge and line up at the very bottom of the hill for modified 7s which include running up the hill, 6 merkins at the top, 1 burpee at the bottom, bear crawl from the bottom of the hill to the side walk, 1 lap around the lake and bear crawl from the side walk to the bottom of the hill; running up the hill, 5 merkins at the top, 2 burpees at the bottom, bear crawl from the bottom of the hill to the side walk, 1 lap around the lake and bear crawl from the side walk to the bottom of the hill; etc… Once you finish your set, meet up with the six and finish their set.
Then mosey over to the fitness trail and divide into 3 groups. Rotate through pain stations and remain in with your teammates. Leave no man behind.
Pain Station #1 – Run a lap around Lock Ness
Pain station #2 – Run around Lock Ness, but stop at the 1st short wall for 20 Durkins, run over to the 2nd wall for 10 burpees, run over to the grassy field and bear crawl across the field.
Pain station #3 – Arm walks, high arm walks, 10 pull ups, 1 rope climb
Continue to rotate through the pain stations until the Q calls time.
Head back to the COT
Moleskin:
The weather couldn’t have been better for The Gloom this morning. The temp was perfect and the pain was present. Great effort by all. It was great to practice moving as a team and motivating each other during the second half of the workout.
As always, it was a pleasure leading my SOB brothers in The Gloom.
Announcements:
Drivers and runners are needed for the BRR. Let me know if you’re interested.
Q’s are needed for the Brave. The only requirement is 4+ miles of running, the rest is up to you.