100k Punches – Fight Club
5 men made the choice to be the toughest men in Area 51 on Saturday morning. Here’s what we did:
The Thang:
YHC set up 3 Pain Stations. We rotated through the pain stations every 2.5 minutes until we couldn’t lift our arms-
1. Punching Pads (1 man wears the pads, one man punches the pads)
2. Heavy Bag Work
3. Defensive punching pads (1 man wears to pads while trying to hit the man punching, the other punches the pads and block the man holding the pads)
We took a lap around the Lockness with out hands up in our face in the defensive position then circled up for sparring. Sparring lasted 2.5 minutes per round and the PAX could only jab at 25%.
COT
Ballantyne Parking Decks
12 frozen SOBs, including 1 FNG, assembled at 0515 at the Vine Restaurant at the Ballantyne AO to to prepare of the mud run on April 11. We covered 4 miles on the parking decks in Ballantyne. Here’s what we did:
The Thang:
We ran down Ballantyne Commons, east towards the premier parking deck.
COP – SSH X 15, Burpees OYO X 10, Merkins X 15
Run up to the top of the Premier parking deck and turn around to the back of the PAX and finish the run together. 10 burpees OYO.
Run 4 laps around the top level of the parking deck at your own pace, jumping two 5 foot walls each lap. 10 burpees OYO.
Head over to the far premier parking deck. Run up to the top level with stops for burpees and merkins on the way up. Divide up for work on the 8 foot wall. After technique instructions from the Q, each man take turns climbing the wall 2 – 4 times. Run down the stairs to the 1st floor of the first parking deck for the following ramp work:
Bear Crawl half way up the ramp, sprint to the top and wait for the 6, return to the bottom
Crab walk half way up the ramp, sprint to the top and wait for the 6, return to the bottom
Inch worm half way up the ramp, sprint to the top and wait for the 6, return to the bottom
Partner up, bear crawl half way up for under and overs, flap jack, sprint to the top and wait for the 6.
Run down the stairs towards the COT.
Frazier led 6MOM until 0615.
COT
Moleskin:
It was a cold 23 degrees, but the PAX warmed up pretty quickly. There was a lot of mumble chatter at the start of the post, but the PAX were quickly quieted when I announced we would be running up the whole parking deck without any rest.
YHC invited a buddy, Ricky (Vuvuzela), to The Brave after talking about possibly signing up for the mud run in April. I told him I could help in prepare for the run by posting at The Brave. I think Vuvuzela got more than he bargained for. The workout this morning was pretty tough. Vuvuzela did a little more running than he’s used to, but says he will be back out at Bagpipe on Tuesday.
Shout out to Wahoo visiting Area 51 from Anderson, SC. It was great to have you out brother!
Always a pleasure leading the men in the gloom.
Announcements:
Sign up for the F3 golf tournament this May.
Register by March 1 for the Spring Mud run and email your teams to Madame Tussauds at dgoldberg1838@yahoo.com.
Pastor of Pain Crushes The Maul
Posted for POP.
24 Men wanted a piece of POP and got more than they bargained for. Here’s what we did:
The Thang:
COT w/ CMPD
Side Straddle Hop (25x)
Merkin (20)
Imperial Walker (20)
Slow Squat (20)
LBCs (20)
Fountain (Partner Up)
Decline Merkins (partner runs the building and Rotate)
Incline Merkins (“”)
Tri-Dips (“”)
Plank
Mosey to Murder Horn
Make friends with a rock:
Curls (20)
Overhead Press (20)
Slow Squat (20)
Tri Press (20)
Sprint to the top of hill and hold plank
Regal Wall: (Partner Up)
People’s Chair and Overhead Press (Partner Bear Crawl to top of the hill) – 2x
People’s Chair (25x overhead press)
1 min Arms extended
Ab Circle (2 exercises picked by semi-gloss)
Freddie Mercury (20 count)
The Dolly (20 count)
Mosey back to COT
Annoucements:
Quarry run with Spackler, Mud Run w MT,
Prayer for Yogurt’s mom, who is having open heart surgery next week.
On the hunt for Nessie. The Legend continues….
20 SOBs met at 0530 at the Vine Restaurant at the Ballantyne AO in search of ole Nessie herself in Loch ness. Recent reports suggest that Nessie has been stalking the innocent in our very own Loch ness right in the heart of Ballantyne. When there’s a need in our community, the SOBs of F3 are here to help. Here’s what we did:
The Thang:
COP on the way to Loch Ness – SSH X 20, IW X 20, Merkins X 15, Slow Squats X 10
1st Low wall – Incline Merkins X 15, Dips X 15
2nd Low wall – Jump Ups X 30, Durkins X 15
1 lap around loch ness
1st Low wall – Low wall CDD X 15, Dips X 15
2nd Low wall – Jump Ups X 30, Durkins X 15
Field work –
Sprint across and back
Bear Crawls, Burpees X 5; crabwalks back Burpees X 5
Sprint across and back
Inchworms across the field; bear crawls back
Sprint across and back
1 lap around loch ness
1st Low wall – Peter Parker incline merkins X 15, Dips X 15
2nd Low wall – LBCs X 30, Perter Parker Durkins X 10
1 lap around loch ness
1st Low wall – Flutters X 20, Dollies X 20, Bicycles X 20
2nd Low wall – Rosalitas X 20, Heels to Heaven X 20
COT – Planks, merkins lead by Mermaid
Moleskin:
Unfortunately, the SOBs didn’t have any luck with finding Nessie, but we got a pretty good workout on our search. The goal today was to crush the upper body (chest, biceps, and shoulders). We pushed each of those areas to their limits and then pushed them some more.
Always a pleasure leading the men in the gloom.
Announcements:
Congrats to Morning After for a new baby boy.
Spring Mud Run sign-ups available soon.
Let YHC know if you’re interested in running on a Ballantyne BRR team.
Sign up for the Team Chepel Run for Brain Cancer Research.
Great work this morning men!
Partner work at Stonehenge
18 brothers launched at 0600 from the Vine Restaurant at the Ballantyne AO for my 1 year F3 anniversary Q. F3 has meant so much to so many men and one of the biggest things to me is the friends I’ve made around the COT each morning. Today’s workout was about teamwork and partnering up to complete the exercises called. Here’s what we did:
The Thang:
We headed towards the back of the corporate park.
COP – Mountain Climbers X 15, Merkins X 15, IW X 15, SSH X 20
We headed over to the small pond with a bridge and YHC called for the PAX to partner up. Partner 1 run up the hill Durkins X 10, run down the hill to the sidewalk and repeat until partner 2 returns; Partner 2 runs a lap around the lake; repeato X 4.
Head towards the large pond next to I-485 and partner up in groups of 3. Partner 1 head to the bottom of the hill to station #1, partner 2 and 3 head to station #2 the grassy field. Partner 1 at station #1 does lunge walks down the hill and inch worms up the hill; partner 2 does bear crawls across the field and does crab walks back at station #2. Partner 3 runs from station #2 to station #1 for lunge walks and inch worms. Partner 1 runs from station #1 to Station #2 for bear crawls and crabwalks and keep rotating. Each PAX must do each pain station 2 times.
Mosey over to the parking lot and partner up. Partner 1 sprints down and back, Partner 2 does merkins, flap jack X 3
Indian run back to the COT
Moleskin:
It was a great morning for working out in the Gloom. The men were in good spirits as mumble chatter was off the charts.
Announcements:
Let Madame Tussauds know if you are interested in joining the Ballantyne BRR team.
Build you spring mud run team.
The Brave – 1st US Army Ranger Test of 2015 is Complete
![exercise-family-guy-feel-the-burn-pull-up1[1]](http://f3nation.com/wp-content/uploads/2013/07/exercise-family-guy-feel-the-burn-pull-up11.jpg)
11 PAX wanted to see that they were made of this morning at The Brave. It was a perfect morning to be out in the Gloom and this installment of the US Army Ranger PFT did not disappoint. There’s no way around it, this test will crush you.
The Thang:
The Ranger PT test consists of the following:
– 2 minutes – max pushups
– 2 minutes – max situps with someone holding your ankles
– Max Pull-ups
– Timed 5 Mile Run.
Moleskin:
A few observations:
– Bratwurst, Haggis and Honeybee all crushed the 5 Mile run with 36 minutes or less.
– Outback, Honeybee, Haggis, Big Tuna and Champagne are Merkin-Beasts
– Haggis and Honeybee are animals on the pull-up bar.
– T-Claps to Gomer Pyle (FNG) for posting at this workout for his first F3 workout. His buddy Voodoo is a cruel, cruel man for bringing an FNG to this workout.
This test was tough but it was a pleasure enduring that pain with my brothers in the Gloom.
Announcements:
YHC is on Q tomorrow at Stonehenge on Saturday for my 1 year F3 Anniversary
Registration opens in the next few days for the Spring Mud Run
F3 Fight Club starts tomorrow. Meet at the Vine Restaurant in Ballantyne at 8am. We will head down to the fitness trail for the workout. No 2.0s at Fight Club.
BRR registration starts soon. Looking for guys in Ballantyne that would like to make a Ballantyne specific team.
–
Preblast: The Brave – US Army Ranger Physical Fitness Test
Have big goals for 2015? Let me guess…. workout more, run faster, get stronger? Start your year off right with our first US Army Ranger Physical Fitness Test of 2015. We plan on running the test every 6 – 8 weeks so the PAX can measure their improvement throughout the year. The goal is to get a solid a base line tomorrow at The Brave and use the result as a measuring stick on your improvement as we head toward the Spring Mud Run and the BRR.
The Ranger PT test consists of the following:
– 2 minutes – max pushups
– 2 minutes – max situps with someone holding your ankles
– Max Pull-ups
– Timed 5 Mile Run.
We will launch at 0515 at the The Vine Restaurant in Ballantyne, come warmed up. We will mosey down to the workout trail for the push-ups, sit-ups and pull-ups, then start our run near the fitness trail. See the route map above, we will make two laps.
See you in the Gloom.
Madame Tussauds
Never Ending Hill Runs
13 brothers met at The Maul for some hump day hard work. Here’s what we did:
The Thang:
COP:
SSH X 20
Burpees X 5 OYO
IW X 20
Burpees X 5 OYO
Merkins X 15
Burpees X 5 OYO
Mountain Climbers X 15
Burpees X 5 OYO
Squats X 15
Burpees X 5 OYO
Line up at the bottom of the hill
Run up and down the hill wait at the bottom for the six X 10
Lap around the parking lot
Merkins X 15 IC
Run up and down the hill wait at the bottom for the six X 5
Merkins X 15 IC
Back towards the hill – Bear crawls across the parking lot and crabwalk back
Back towards the hill – Backwards Run up and down the hill wait at the bottom for the six X 5
LBCs X 20, Dollies X 20, Flutter X 10
Run up and down the hill wait at the bottom for the six X 10
6MOM – Heels to Heaven, LBCs, Merkins, J-Los, Mason Twist,
COT
Moleskin:
Mic Check was scheduled to Q today, but a late night text saying he had an early morning conflict allowed me the privilege of leading the guys in The Gloom this morning. With such short notice, I thought back to one of the top 5 hardest workouts I’ve done with F3 in my year long career. One 10 degree Friday morning at Centurion last winter, Purple Haze lined us up at the bottom of Palatine Hill and said “We are going to run up and down this hill until I’m sick of it”. It was intense, no breaks, just up and down that hill for 45 minutes straight. It was awful. So awful, that I thought I’d borrow that workout this morning. I didn’t use his format exactly, but 30 trips up and down a grassy hill (including 5 backwards runs) at The Maul is quite an accomplishment. I threw a few burpees, merkins and bear crawls at the guys just so their upper bodies could stay warm.
As always, it was an honor leading the PAX in the Gloom.
Announcements:
-BRR Signups have started. The SOBs would like to start a Ballantyne team. We need 9-12 Ballantyne guys to make a team. Let Madame Tussauds know if you’re interested.
-Spring Mud run is on April 11, 2015. Sign-ups will be in the next week. Build your 4 man team for one of the best F3 events of the year.
-YHC is on Q at Stonehenge at 0600 this Saturday for my 1 year F3 anniversary
-US Army Ranger test will be held at The Brave at 0515 this Friday.
– F3 Fight Club starts this Saturday at 0800 at the Vine in Ballantyne. Show up if you want more info about Fight Club
Gettin ready for some mud….
2 men met at 0515 at the Vine Restaurant at the Ballantyne AO to stretch our legs, climbs some walls and do some pull-ups. Last Friday was the day before the Joe Davis run so most men were tapering to post a PR. Here’s what Cheddar and I did to prep for the next mud run:
The Thang:
We ran down Ballantyne Commons, east towards the far premier parking deck #2.
Run 5th level climbed the wall x 4.
We then headed down the stairs down Ballantyne Corporate Pl to the hill in front of the BofA building. We ran up the hill and back down and did 10 merkins at the bottom, repeat until we worked our way down to 5 merkins at the bottom.
We then ran a circuit around the pond and over the wall X 3.
We ran down the fitness trail over to the short parallel bars for arm walks X 3 then moved over to the tall parallel bars for monkey bars X 3. We then ran 2 laps around lock ness. We then did 10 pulls ups and 20 merkins X 2 and ran 2 more laps around Lock Ness.
COT
Moleskin:
It was a great morning to run around Ballantyne. Lucky for me, Cheddar showed up and prevented a sad clown workout. Cheddar was interested in a running workout so I think he got more than he bargained for when I added wall climbs, merkins and pulls ups.
New year, same great pain
12 men started the year off right with a little work at the Foxhole. Here’s what we did…..
The Thang:
Mosey to the lower Parking lot.
COP:
SSH X 25
IW X 20
Merkin X 15
Mountain Climbers X 15
Mosey to the soccer field.
Circle up:
KB Ladder – 1 Hand Release Burpees, 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
Plank when finished.
Remain circled up for the following circuit:
Cleans X 15 each hand OYO
Merkins X 15 IC
KB Press X 15 each hand OYO
Merkins X 10 IC
2 handed swings X 30 OYO
Merkins X 10 IC
Goblet Squats X 20 OYO
LBCs with KB X 15 IC
Tricep Extensions X 30 OYO
LBCs with KB X 15 IC
6MOM PAX choice
COT
Moleskin:
It was YHC’s first post of the New Year and I planned on making it a good one. The KB ladder is one of my favorite KB workouts. You feel like you’ve accomplished something with you get through the 5th set, until you realize you’re not even near half way done. Mic Check suggested that I call and audible half way through, but I wasn’t backing down. It hurts…. a great kind of hurt.
The KB, merkin, LBC circuit was meant to repeatedly pound your upper body alternating between KB moves and merkins/LBCs. I don’t think I could have done any more merkins after that.
Shout out to Mic Check for introducing Foxhole to a new Mary exercise (apparently introduced to him by Strange Brew) the elbow plank while all the PAX counted down from 10. It was painful and way to long.
Announcements:
Tuesday 1/6 last day to sign up for the movie
Pick your 4 man mud run team.
Chippy is Qing bagpipe on Tuesday.