T’was the morning before Christmas Eve
14 brothers launched at 0530 from the Vine Restaurant at the Ballantyne AO for a Christmas eve eve beatdown. Here’s what we did:
The Thang:
The PAX launched at 0530 from the Vine Restaurant at the Ballantyne AO and headed towards the back of the corporate park.
COP – SSH X 20, IW X 15, Burpees X 5, Merkins X 20, Burpees X 5
We headed over to the small pond with a bridge. Q called run up the hill, 10 Squats at the top, 20 Merkins at the bottom, one lap around the pond and wait for the six doing LBCs X 2.
We then headed over to the 5.5 foot wall and stopped on the way for wide merkins to wait for the six. At the wall we did 11s – 10 merkins at the bottom, 1 squat at the top; 9 merkins at the bottom, 2 squats at the top; etc.
We crossed the street and headed up the hill to the bridge flutter, down the hill dollies. Then we moseyed over to the short wall beside Lock ness for Mary – Heel to heaven and Bicycles (curtesy of Puppy Love). Head to the COT.
Moleskin:
It was a great morning in The Gloom. The guys were in great spirits and many of us enjoyed a warm cup of coffee afterwards.
It was an honor leading the men in The Gloom.
Announcements:
Sign up for the Movie Unbroken on January 10th
Sign up for the Joe David Run
Wednesday 12-24 Convergence at Anvil 6 – 7
Wednesday 12-31 convergence at The Maul 6 – 7
Friday 12/26 the Brave Converging with Centurion at 0530.
Gettin’ Ready
7 SOBs met at 0515 at the Vine Restaurant at the Ballantyne AO to get ready for the spring mud run, running 4 miles in total. Here’s what we did:
The Thang:
Run down Ballantyne Commons, east with some bench jumps and lunge walks thrown in.
Turn left on Ballantyne Commons Pl then some serpentine hill runs and ran down cross the bridge and turn right behind one of the BofA buildings.
Run down behind the BofA buildings – across top of the hill then circled up for COP – SSH X 15, Merkins X 10, Squats X 10.
The we lined up slalom bear crawl barrel rolls around the small trees across the back then did 10 merkins in cadence.
We then ran behind the kids pond and head down the trail thru the woods and Bear crawl up and over the bridge.
Run up hill to short stone walls – 1 lap around the pond and up and over the stone wall x 3.
We then lined up at the 5.5 foot wall for 11s – 10 merkins at the bottom, 1 squat at the top; 9 merkins, 2 squats, etc.
The we lined up for a bear crawl race (or Cheetah, more on that later).
Head towards the exercise trail and did 5 circuits of low arm walks and high arm walks. We ran around lockness to the short wall for LBCs X 20, Dollies X 20, Flutter X 20, ran 1 lap around lockness and headed to the COT.
Moleskin:
The SOBs really disliked the slalom bear crawl barrel rolls. There was so much mumble chatter and complaining the YHC thought I was leading a FiA workout. There was enough whining that I stoped the work sooner than expected. All the ladies we relieved and squealed with joy.
During the bear crawls Frehley’s Comet challenged YHC to race. I couldn’t possible get beat by an elderly man, so I through it in second gear and smoked the challenger. The men then called what I was doing Cheetah crawls.
Always a pleasure leading the men in the gloom.
Announcements:
The Maul and Death Valley will converge at Anvil on Wednesday.
Sign up for The Battle Frog.
Build your spring mud run team.
Great work this morning men!
Partner up!
![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)
10 men posted at the Foxhole for a good old fashion Madame Tussauds’ beat down. Here’s what we did…..
The Thang:
COP:
Slow Jog around the parking lot (Q almost tripped over new speed bump, but recovered nicely).
SSH X 25
IW X 20
Merkins X 15
Mountain Climbers X 15
Mosey over the playground
Partner Work
Partner 1 – two handed swings; partner 2 – 10 Burpees; flapjack for total of 200 two handed sings
Partner 1 – Goblet Squats/upright rows; partner 2 – 10 pull ups; flapjack for total of 100 goblet squats & 100 upright rows
Over to the short wall – 14 Dips IC, 15 Derkins IC, 10 Dips IC
Partner 1 – 2 handed curls; partner 2 – 10 Burpees; flapjack for total of 200 2 handed curls
Partner 1 – over head tricep extensions; partner 2 – 10 pull ups; flapjack for total of 100 tricep extensions
6MOM – PAX Choice
COT
Moleskin:
It was a great morning to swing some KBs. I think my burpee/pull-up combination was a huge hit (sarcasm).
Announcements:
Sign up for the Joe David run on January 10th
Sign up for Team Chepel – run for break cancer reaserch.
Build your Spring Mud run Team.
Getting ready for the Mud Run
9 Sons of Ballantyne (“SOBs”) met at 0515 at the Vine Restaurant at the Ballantyne AO to cover some ground and climbs some walls. We covered 5.5 miles in total. Here’s what we did:
The Thang:
We ran down Ballantyne Commons, east towards the far premier parking deck #2.
Run up to the 2nd level of the Premier parking deck and 5 Burpees OYO. Run up and around to the 3rd level 5 Burpees OYO, Run up to the 4th level 5 Burpees OYO, run up to the 5th level.
Line up for sprints across the deck with a variety of options of 4 – 8 foot wall jumps and run back to the starting point X 2. The options were 4 foot wall, 7 foot wall with a step for assistance or an 8 foot wall with no step. The PAX then headed down the stairs down Ballantyne Corporate Pl to the fitness trail.
We assembled at the pull-up bars for instructions from the Q. We did the following circuit: 10 Pull-ups, 30 Merkins, 30 LBCs and 2 laps at your own pace around Lock Ness x 6 (or as many as you can get before 0615).
We finished up the last 5 minutes doing some dips, durkins, and in and outs (Wingman).
COT
Moleskin:
No one liked to hear about the circuit we ran this morning. I thought it was a perfect combination of running and excersizes to prepare for the spring mud run. The only thing missing was bear crawls. NEXT TIME!
Always a pleasure leading the men in the gloom.
Announcements:
Joe Davis Run – Sign up now.
Battle Frog Discounts are available. 5K and 15K mud run options.
Get to Sugar Creek Brewery at 5:30 for happy hour. Bring can goods to the party.
Team Chepel Run for Brain Cancer research. Sign up early.
Great work this morning men!
Soggy Bottom SOBs
6 core SOBs escaped the fartsack for a wet and cold workout at The Maul. Here’s what we did:
The Thang:
COP: SSH X 20, IW X 15, Squats X 15, Side Lunge X 10
Run over to the hill behind the movie theatre parking lot for 10s, wide merkins at the top, diamond merkins at the bottom.
Run over to the side wall of the movie theatre split into 2 groups. Group 1 does moving BTTW, group 2 does crab walks. Everyone rotate though twice.
Run to the Rock pile at the bottom of the Murderhorn and grab a BIG rock.
Curls X 20, Squat X 20, Press X 20, Triceps Ext. X 20
Run to the top of the Murderhorn, merkins to wait for the group and mosey back to the hill behind the movie theatre parking lot.
Bear Crawls – Backwards Bear Crawls up, CDD X 5 at the top, bear crawls down CDD X 5 at the bottom.
Mosey back over to the wall on the side of the movie theatre: Donkey Kicks X 30; People Chair with press X 30; Balls to the wall (press optional).
6MOM PAX Choice – LBCs, Dollie, Heels to Heaven, Rolsalitas,
COT
Moleskin:
It was a cold and wet morning, but that didn’t stop Mighty Mite from having a good time. During the downhill bear crawls Mighty decided to slide down the entire mud cover hill on his stomach. It was pretty entertaining.
Great work by everyone today. It was a please leading the men in The Gloom.
Announcements:
Convergence this Thursday and Friday, check the weekly email for details.
The Burning Ring of Fire
27 brothers launched at 0530 from the Vine Restaurant at the Ballantyne AO for a little pre-thanksgiving beat down. Here’s what we did:
The Thang:
COP – SSH X 20, IW X 15, Merkins X 15, Mountain Climbers X 15
We headed over to the bull ring for some high intensity internal training (HIIT).
Each interval is ¼ of a lap around the ring. Plank to wait for the group and give instructions. The goal, focus on form, sprint ¼ of a lap, this is not a mosey.
- Merkins X 15, LBC X 15/Dollies X 15, Bear Crawls/Crabwalk towards next pain station Sprint the rest of the way
- CDD X 15, Squats X 15, sprint ¼ of a lap.
- Merkins Wide/narrow X 15, In & out/Skii planks X 15, Lunges towards next pain station Sprint the rest of the way
- Burpees OYO X 10, sprint ¼ of a lap
Repeat the loop around the bull ring again and head over to the short wall next to Locke ness
Short Wall work – Flutters X 20, Heels to Heaven X 20, Dips X 20, Bicycles X 25 (Puppy Love), Rosalitas X 20
COT
Moleskin:
The temperature was perfect, the PAX were in a great mood and this workout crushed the Q.
As always, it was a pleasure leading the men in The Gloom.
Announcements:
Let Soft Pretzel and Frehley’s Comet know if you’re interested in Q’ing a Bagpipe or Stonehenge workout.
Convergences – The Brave is converging with Centurion, Kevlar is at Joust on Friday. Head out to Hydra for an F3 Football game at 0630 on Thursday.
Start thinking about your Spring mud run teams. Requires teams of 4 men.
Sign up for the Joe Davis Run on January 10th, 5k or 10k
Madame tussauds is on Q tomorrow at the Maul. Come out and get some more.
Freezing at The Maul
Yeah it was cold but 15 men decided to leave the comfort and warmth of their bed to stroll around Stonecrest.
The Thang:
Mosey over to Jersey Mike parking lot
15 x merkins
20 x SSH
10 x wide arm merkins
10 x IW
Mosey behind Shopping Center and alternated with bear crawls and run between speed bumps with 10 merkins in between
Mosey over to hill beside target for hill work. run up the hill and back down with 5 burpees at the bottom, back up/down hill with 4 burpees at the buttom…….repeat until one burpee at bottom
Mosey over to the fountains. Partner up…partner 1 runs around building while partner 2 does incline merkins (flap jack), round 2 squats, round 3 LBC’s
mosey over to Firebirds…partner up…partner 1 runs loop while partner 2 does merkins…flap jack until combined merkins reach 100
mosey over to hill behind Firebirds…plan was to run up/down with merkins on the bottom (5
,4,3,2,1) however i was winded and decided to call an audible after 3…..
mosey to the entrance of Stonecrest like we were going for a quick trip to Muderhorn, turned around back to the parking lot for marry.
25 x Russin Twist
10 x merkins
25 x heels to heaven
8 x merkins
30 x puppy loves (bicycles)
6 x merkins
30 x Rosailitas
10 x merkins
Great work by all today. Philmont was by far the best dressed today. He woke up and dressed for a rabbit hunt today, but decided to come workout instead. Always a pleasure leading.
Moleskin:
Thank you Mic Check and Mighty Mite in getting the Maul started and leading for the past couple of years, due to new work schedules they are handing over the reins to Madame Tussaud and Fraiser. They are looking for those who have not Q’d to step up and lead a workout.
Chippy
Frozen SOBs
5 Sons of Ballantyne (“SOBs”) met at 0515 at the Vine Restaurant at the Ballantyne AO to do a little running and obstacle training. The temperature was 35 degrees, but the winds were at 15 mph which made a very chill workout. Here’s what we did:
The Thang:
We ran down Ballantyne Commons, east towards the far premier parking deck #2.
Run up to the 2nd level of the Premier parking deck and 5 Burpees OYO. Run up and around to the 3rd level 5 Burpees OYO, Run up to the 4th level 5 Burpees OYO, run up to the 5th level.
Line up for sprints across the deck with a variety of options of 4 – 8 foot wall jumps and run back to the starting point X 2. The options were 4 foot wall, 7 foot wall with a step for assistance or an 8 foot wall with no step. The PAX then headed down the stairs down Ballantyne Corporate Pl across the bridge and to The pond ( no official name that I know of, it’s the one with a big hill and the bridge).
At the pond, we did 5 sets of backwards run up the hill, 20 merkins, and a lap around the pond for a total of 1 mile.
Then we headed to Ballantyne commons, merkins to wait for the 6 and up and back down Ben Nevis.
COT
Moleskin:
It was a cold and very windy morning, but the SOBs pushed through. We covered 5.5 miles in total.
Always a pleasure leading the men in the gloom.
Announcements:
Spring Mud Run sign-ups aavailable soon.
Great work this morning men!
Paradise on some Parking Decks
20 SOBs met at 0600 at the Vine Restaurant at the Ballantyne AO on a perfect morning to push our limits on the parking decks of Ballantyne. Here’s what we did:
The Thang:
We ran down Ballantyne Commons, took a left on Ballantyne Corporate Pl then crossed the street to the premier parking deck #1.
COP at the bottom of the deck – SSH X 20, IW X 20, Merkins X 15, Slow Squats X 10
Parking Deck Ladder – 1st Floor: Burpees X 3, run up the hill and do standard sit ups X 4, run around to the bottom of ramp on 2 and wait for the group, add 3 Burpees for each level and 4 sit ups to each level.
Line up for sprints across the top of the parking deck with 2 – 5 foot wall jumps and run back to the starting point X 3. Alternative for jumping the wall is 2 Burpees in the middle of the deck. Mosey down the stairs to the soccer field.
Line up along the side of the soccer field for some Pyramid work – Run to the other side of the field and do X10 HR Merkins, lunges, Carolina dry docks, jump squats. Run to the other side of the field and do X15, then back down to X10. High knees when finished.
Mosey over to premier parking deck #2 for another Parking Deck Ladder – 1st Floor: Merkins X 5, run up the hill and do LBCs X 5, run around to the bottom of ramp on 2 and wait for the group, add 5 Burpees for each level and 5 sit ups to each level.
Line up for sprints across the deck with 2 – 8 foot wall jumps and run back to the starting point X 2. Alternative for jumping the wall is 2 Burpees in the middle of the deck.
The PAX then headed down the stairs down Ballantyne Corporate Pl across the bridge to the athletic trail.
On the athletic trail, we split into 3 groups. Group 1 – max pull-ups (10 minimum), Group 2 – 10 Burpees, Group 3 – 20 dips plank when finished. Mosey to the COT.
Moleskin:
I wanted to work the parking decks of Ballantyne and the SOBs got all they could handle and more. The walls at the top of the parking deck are the perfect height wall work. To summarize the workout, Old Man Frehley’s complained/whined about the wall jumps, Philmont showed up late (glad he found us), and Brisket kicked everyone’s tail in almost everything (dude is a beast).
Always a pleasure leading the men in the gloom.
Announcements:
Spring Mud Run sign-ups available soon.
Bring your old shoes next week to donate them to the men’s shelter. Need clean, men’s athletic shoes. Next week is the last week to donate.
F3 SOB shirts Available for pre-order on the F3 Gear website
Sign up of the Christmas Party at Sugar Creek Brewery on 12/6. Sign up on the F3 website
Sign-up for the Joe Davis run on 1/10/15
Reach out to Frehley’s Comet and Dolphin to Q Stonehenge
Great work this morning men!
Over 2 walls but NOT 3
3 brothers met at 0515 at the Vine Restaurant at the Ballantyne AO on Halloween to prepare for the mud run next spring. Here’s what we did:
The Thang:
We crossed Ballantyne Commons to the parking deck behind the movie theatre. Run up to the top with a few burpee and merkin pain stations along the way. At the top of the deck, we jumped over the 4 foot walls that run up the deck (about 10 in total) and ran down the stairs.
Run down Ballantyne Commons, east with some bench jumps and lunge walks thrown in.
Turn left on Ballantyne Corporate Pl then crossed the street to the premier parking deck #1.
Run up to the 2nd level of the Premier parking deck and 5 Burpees OYO. Run up and around to the 3rd level 5 Burpees OYO, Run up to the 4th level 5 Burpees OYO, run up to the 5th level.
Line up for sprints across the deck with 2 – 5 foot wall jumps and run back to the starting point X 2. The Q made it clear that the PAX should only jump over 2 walls, but NOT 3. The 3rd wall is the edge of the parking deck and drops off 5 stories to a nice patch of grass at the bottom. The PAX then headed down the stairs back to Ballantyne Commons heading east.
We stopped for a few merkins and headed down the back trail west towards premier parking deck #2 and we ran around towards the top of the deck. Line up for sprints across the deck with 2 – 8 foot wall jumps and run back to the starting point X 2. Again, the Q made it clear that the PAX should only jump over 2 walls and NOT 3. The PAX then headed down the stairs down Ballantyne Corporatte Pl across the bridge and to the athletic trail. Along the way, we stumbled across a doe and her 2 fawns.
On the athletic trail, we did 3 sets of low arm walks and 3 sets of high arm walks. Q attempted a few muscle ups at the suggestion of Champagne after the Spartan Race, but that turned out to be a major fail. Need to practice my form. Head to the COT around Lock Ness.
Moleskin:
3 PAX proved they were Brave enough to handle Madame’s challenge this morning. I’m guessing the men were scared of ghosts and goblins that were out getting ready to scare the children of Ballantyne tonight. We ended up covering 4.5 miles in the hour and climbing about 20 walls that ranged from 4 – 8 feet tall.
Always a pleasure leading the men in the gloom.
Announcements:
Spring Mud Run sign-ups aavailable soon. Build your team.
Bring your old shoes next week to donate them to the men’s shelter. Need clean, men’s athletic shoes.
Great work this morning men!