Murderhorn Madness
The F3 Shovel Flag was planted and 16 men decided they needed to improve their body and minds with a large, painful helping of The Maul. Here’s what we did.
The Thang:
COP:
SSH X 20
IW X 20
Merkins X 20
Mountain Climbers X 20
Run to the Rock pile at the bottom of the Murderhorn, upright rows to wait for the six.
Everyone Grab a rock and Curls X 20, Squat X 20, press X 20
Run to the top of the Murderhorn, merkins to wait for the group and Burpees X 10 OYO
Run to the Rock pile at the bottom of the Murderhorn, upright rows to wait for the six.
Everyone Grab a rock and curls X 20, Squat X 20, tricep extensions X 20
Run to the top of the Murderhorn merkins to wait for the group and Burpees X 10 OYO
Run to the wall on the back of the movie theatre for Wall work – Donkey Kicks X 30 OYO; People Chair with press X 30; Balls to the wall press X 10
7s with backwards run up the hill – Burpees at the top squats at the bottom; Backwards bear crawl up the hill with Carolina Dry Docks X 5 at the top.
6MOM – Flutter, Dollies, Rolsalitas, Heels to heaven, Bicycles
COT
Moleskin:
The weather was perfect for the Murderhorn. The legs got a workout today.
Great work by everyone today. It was a please leading the men in The Gloom.
Announcements:
Bring your old shoes to The Maul to donate to Charlotte Rescue Mission.
Walls, Walls and More Walls
10 brothers met at 0515 at the Vine Restaurant at the Ballantyne AO to embark on a journey to acheve mud running greatness. 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
Run up to the 2nd level of the Premier parking deck and circle up for COP: SSH X 15, IW X 15, 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 3.
Move down to level 4.5 and split into 2 group. We then took turns boosting each other up a 9 foot wall X 2.
We ran down the staris, back out onto Ballantyne Commons Pl and run down cross the bridge and turn right behind one of the BofA buildings.
Plank and 20 merkins in cadence while we wait.
Run down behind the BofA buildings – across top of the hill then slalom around the trees across the back.
We arrived at the Kid’s pond lake to the dock 5 Burpees OYO, 1 lap around the lake, 15 merkins and 15 LBCs in cadence.
Run over to the field behind Kid’s Pond and to the following in the grass: Bear crawls, crabwalks and inch worms.
Head down the trail thru the woods and Bear crawl up and over the bridge.
Run up hill to short stone walls – up and over x 3
Run around lake over to next lake behind the Hixon building. Run around lake 2 times at your own pace and the winner (Mermaid aka the South Charlotte busted paw champion) calls exercises in cadence until everyone completes their 2 laps.
Head towards the exercise trail, but climbing over the 5.5 footwall on the way. Head to the COT.
Moleskin:
10 PAX proved they were Brave enough to handle Madame’s challenge this morning. My goal today was to climb walls. We climbed walls that were 4, 5, 5.5 and 9 feet tall and covered 4.7 miles in the hour.
Always a pleasure leading the men in the gloom.
Announcements:
The Stand – 3rd F workout is at the Panera at Carmel and 51 right after The Brave – check it out Champagne and Purple Haze on Q.
Spartan Super – Oct 26th. – 30% F3 Discount. Here is the post: http://f3nation.com/2014/09/10/super-spartan-carolinas-october-26-2014/
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!
Bagpipe Birthday Beat Down
25 brothers launched at 0530 from the Vine Restaurant at the Ballantyne AO for my birthday beat down. 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, Merkins X 20, Burpees X 5
We headed over to the small pond with a bridge. Q called backwards run up the hill, 5 Squats at the top, 5 burpees at the bottom, one lap around the pond X 2.
Head towards the large pond next to I-485. Run around Large pond to grassy field.
Circle up: Merkins X 15, Carolina Dry Docks X 15, Burpees X 2.
Head over to the 5.5 foot wall. Climb the wall up and down 10 times, alternating your step foot.
We then headed through the woods, bear crawled over the bridge, around the next pond to the parking lot. Do the following, LBCs, Sprint, Flutter, Sprint, Dollies Sprint, Heels to heaven.
We ran over to the fitness trail, we split into 2 groups. Group 1 did low arm walks across the parallel bars and Group 2 high arm walks (monkey bars) X 3. We then headed back to the COT.
Moleskin:
I had a great birthday Q. My goal was to cover some ground this morning. I wanted to give the Bagpipe PAX a little taste of The Brave workout style which is every Friday at 0515 at the Vine in Ballantyne.
Welcome Dumpster Fire to Bagpipe. Dumpster and I go way back. It was great to see you in The Gloom.
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.
New workout in Ballantyne The Brave on Friday’s at 0515 at The Vine Restaurant. The workout is a running and obstacle training workout designed to get the PAX ready for the various mud runs throughout the year.
Happy Hour at Duckworth’s in Ballantyne at 6pm this Friday (10/17) afternoon. Items up for discussion are an SOB T-shirt and a possible new Saturday workout in Ballantyne.
Gear Work at The Maul
20 Men, including 1 FNG (Catamount) met at The Maul for some pain station gear work. Here’s what we did:
The Thang:
COP:
SSH X 20
IW X 20
Merkins X 20
Mountain Climbers X 20
Count off in fives 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 –
- Balls to the Wall Walks down the wall
- Bear Crawls
- Crab Walks
- Gorilla Walks
Pain Station #2 –
- Hair Burners down and back X 2
Pain Station #3 –
- Stand up and Tackle the Heavy Bag X 10
- Deadlift 70lb Kettlebell X 15
- Plank Rows 45lb Kettlebell X 15 each arm
Pain Station #4 –
- Climb the Hill X 5
- 5 Burpees at the top
- 5 Squats at the bottom
Pain Station #5 –
- Weighted Ball Overhead Slam X 10
- Bicep Curls X 15
- Overhead Triceps Extensions X 15
- Jump Rope X 30
COT
Moleskin:
I wanted to try something different at The Maul. The gear used this morning included an 80lb punching bag, Kettlebells (35, 45, 70lbs), 25lb weighted ball, Dumbells (20, 30, 40lbs), jump rope, and 5 weight plates. We did no running and just rotated through the pain stations for the entire workout with a goal of completing 2 sets of each pain station. Not sure about the rest of the PAX, but YHC was absolutely smoked, especially after the hair burners.
In the middle of the workout, a female drove a nice Mercedes SUV directly through the middle of our pain stations. YHC was worried she was going to try to join the PAX for a little self-inflicted pain, so I gathered my thoughts on how to let her down easily, give our workout is for men only. As it turns out, she was just viewing the lunar eclipse and enjoyed having sweaty dudes to stare at along with the moon.
Great work by everyone today. It was a pleasure leading the men in The Gloom.
Announcements:
New workout on Friday in Ballantyne, The Brave at 0515 at the Vine Restaurant in the Ballantyne AO. It’s designed as a running and obstacle training style workout to prepare the PAX for mud and obstacle races. The goal will be to cover 4-5 miles each week with several obstacles throughout the run. There will also be a rope climbing clinic at 0455 to allow the PAX to practice techniques for climbing ropes.
New Workout in Ballantyne – The Brave starts 10/10
Workout Name: The Brave
Type: Running and Obstacle Training
Day/Time: Friday @ 0515 – 0615
Location: The Vine Restaurant at the Ballantyne AO
The Brave is F3’s newest workout. There will no longer be Mud Run Training on Tuesday mornings in Ballantyne. The Brave will be a permanent workout on Friday morning and will be the same format as the temporary Tuesday Mud Run Training workout. All running levels are welcome and no PAX will be left behind.
The goal each week will be to run 4 – 5 miles, including obstacles similar to the Mud Run or any other obstacle races. Typical obstacles include hill runs, wall climbs, rope climbs, pulls ups, arm walks on parallel bars, trail runs and much more.
Do you enjoy pre-kettlebell workouts before you post? Well, we won’t have those. We will have Rope Climbing Clinics before the workout (check twitter). The clinic will give the PAX tips for climbing and provide an opportunity work on their technique and build strength for climbing ropes.
Are you brave enough to post? Meet at #F3thebrave to find out. See you in The Gloom!
Madame Tussauds
The Mud Run is Finally Here!
17 men launched at 0515 from the Vine Restaurant at the Ballantyne AO to fine tune for this week’s Mud Run on Saturday in Columbia, SC.
Here’s what we did:
The Thang:
The PAX launched at 0515 from the Vine Restaurant at the Ballantyne AO and headed down Ballantyne commons parkway, took a left onto Ballantyne Corporate Pl, then followed the path behind the soccer field to 2 new ponds. Pain stations along the way included uphill frog jumps, a snake hill run, and merkins in Cadence.
We ran back onto Ballantyne Corporate Pl and crossed back over the Johnston Road bridge. We turned off Ballantyne Corporate Pl and followed the sidewalk towards Pond #1. Along the way, we partner up (size important) for Firemen Carry’s, then flapjack. The PAX continued towards pond #1 and slalomed around small trees for a little agility work and gathered on the Dock for Merkins X 15 and Squats X 15.
We then followed the trail through the woods to Pond #2. We climbed up and over the stone wall three times and circled the lake and headed to the 5.5 foot stone wall and climbed up and down X 4.
We then crossed Ballantyne Corporate Pl towards the fitness trail. Once we arrived at the fitness trail, we split into 4 groups. Group 1 did rope climbs; Group 2 alternated between sets of Pull-ups X 10, squats X 30; Group 3 did arm walks across the parallel bars and SSH while you wait; Group 4 ran a lap around pond #5 and merkins until Q yells to rotate (approx. 4-5 minutes at each station). The group headed towards the short wall beside Pond #5 for 6MOM – Flutter X 20, Dips X 20, Dolly’s X 20 (awkward for outback), Durkins X 15, LBCs X 20, Bicycles X 20 (My cadence couldn’t hold a candle to Puppy Love) We then headed back to the COT.
Moleskin:
Mud Run Week is finally here! The goal today was less running to rest up for the race, but we focused on fine tuning our Fireman’s carry and wall climbing techniques. We also practiced our rope climbing techniques, which we all need quite a bit of practice (Let me know if anyone would like to borrow the ropes for some practice or future Q’s). There aren’t any rope climbing obstacles in the Mud Run in Columbia, but there are 2 rope swinging obstacles. There are however rope climbs in the Spartan Race on October 26th. Regardless, it’s never a bad idea to get your hands used to the ropes. T-Claps for Cain, Mermaid and Fried Okra for making it up the Rope without using their feet.
Great work by all the PAX this morning. As always, it was a pleasure leading the men in the Gloom.
Announcements:
Mud run training is extended for atleast 3 more weeks. Join us next Tuesday 10/7, same time, same place.
Email Madame Tussauds at dgoldberg1838@yahoo.com if you are interest in running with your South Charlotte Brothers in the Spartan Sprint on 10/26. The run is 8 miles with 20 obstacles. All PAX get a 30% discount through F3.
#F3 Mud Run Training Preblast – Mud Run Week!
Mud Run Training will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
The goal this week will be slightly less running and a little more obstacle work. YHC did a little recon over the weekend. The route will be slightly different and the PAX will have an opportunity to practice climbing ropes.
Swingin’ Iron at the Landfill
12 men posted at the foxhole this morning for a good, old fashion beat down. Here’s what we did:
The Thang:
Lap around the parking lot
COP:
Deep Stretch Squat Holding bell
SSH X 25
Halos X 10 each direction
IW X 20
Around the worlds X 10 each direction
Good Mornings X 20
Diamond Merkin over bell X 10
KB Ladder – 1 Pull up, 2 Goblet Squats, 3 two handed swings
Each set, add 1 to the pull up, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
Plank when finished.
Lap around the parking lot
Circle Up:
Clean and Press X 10 each side
Flutter press X 20
Tricep extensions X 20
Dolly press X 20
Upright rows X 20 each side
Rosalitas X 20
Mosey over to the low wall:
Dips with bell in lap X 20
Dying Coachroach X 20
Plank Rows X 20 each arm
Heels to heaven X 20
Lap around the parking lot
COT
Moleskin:
It was a great morning to swing some Iron and do some pull-ups. YHC was absolutely smoked.
Announcements:
Convergence this Saturday at The Rock 0600 and 0700 options available.
Mud Run Training will include rope climbs this week.
Mud Run Training – Let’s Move!
16 men launched at 0515 from the Vine Restaurant at the Ballantyne AO to prepare for the next Mud Run in Columbia, SC on October 4th. We double our numbers from 8 men last week to 16 this week. Over the course of the hour, we ran 4.4 miles and did a whole lot of wall climbs and merkins. Here’s what we did:
The Thang:
The PAX launched at 0515 from the Vine Restaurant at the Ballantyne AO and headed down Ballantyne commons parkway, took a left onto Ballantyne Corporate Pl and crossed back over the Johnston Road bridge. Pain stations along the way included Lunges, merkins in cadence and a snake hill run.
We turned off Ballantyne Corporate Pl and followed the sidewalk to Pond #1. The PAX slalomed around small trees for a little agility work and gathered on the Dock for SSH X 15, Merkins X 15, lap around pond #1, Squats X 15 and LBCs X 15.
We then followed the trail through the woods, bear crawled up and over the bridge to Pond #2. We climbed up and over the stone wall and circled the lake and headed to Boggy Hill. The PAX snake ran up and down Boggy Hill and stopped for moving plank work. All PAX lined up in the Plank position with head facing downhill and performed moving downhill wide merkins X 10 to the left, repeat moving to the right.
Next we headed to the 5.5 foot stone wall and climbed up and down X 10, then moved over to the grass field next to Pond #3 for bear crawls across the field and crabwalks back. We then ran around pond #3 and gathered up at the picnic area for Merkins in Cadence X 15 and LBCs X 15 and ran another lap around the lake.
We ran a lap around Pond #4 and headed over the bridge crossing Pond #4 and up Ballantyne Corporate Pl towards the fitness trail, but stopped for merkins X 15 along the way. Once we arrived at the fitness trail, we split into 2 groups. Group 1 did 2 sets of Pull-ups X 10, Merkins X 20, squats X 30, while group 2 did arm walks across the parallel bars X 10, flapjack. We then headed back to the COT by running around pond #5.
Moleskin:
I really enjoyed this Q this morning. It seems like a great combination of running and exercises to prepare the PAX for the Mud Runs in October.
While heading over to the 5.5 foot wall, YHC was clearing the way through the bushes and I face planted into a Chihuahua sized spider. Luckily, I was able to quickly brush it off without any feminine sounding screams (T-Claps).
While cranking through our work on the fitness trail, we stumbled across an old man wandering around aimlessly. Turns out, it was just Frelhey’s Comet. He was left behind by Bagpipe, so we were happy to lead him back to the COT.
The goal next Tuesday (9/23) will be to cover 5+ miles within the hour. Be stretched and ready to roll at 0515 sharp.
Great work by all the PAX this morning. It was a pleasure leading the men in the Gloom.
Announcements:
Mud run training continues next Tuesday 9/23, same time, same place.
Email Madame Tussauds at dgoldberg1838@yahoo.com if you are interest in running with your South Charlotte Brothers in the Spartan Sprint on 10/26. The run is 8 miles with 20 obstacles, no man is left behind. All PAX get a 30% discount through F3.
Tour de Bagpipe (Mud Run Training)
8 PAX embarked on a journey in the Tour de Bagpipe to strengthen their bodies and minds to prepare for the next Mud Run in Columbia, SC on October 4th. The men got more than they bargained for and were amazed at the amount of recon that went into discovering this new route. Here are a few quotes from the PAX during our work: “Madame, we are walking a thin line between good and dangerous” (Soft Prezel) and “ew, I think I just put my hand in dog poop” (Mermaid). We ended up covering 4.7 miles in the hour, which hopefully will make Bratwurst proud he handed over the reins of Swift to YHC.
Here’s what we did:
The Thang:
The PAX launched at 0515 from the Vine Restaurant at the Ballantyne AO and headed down Ballantyne commons parkway, took a left onto Ballantyne Corporate Pl and crossed back over the Johnston Road bridge. Pain stations along the way included Lunges and a snake hill run.
We turned off Ballantyne Corporate Pl and followed the sidewalk to Pond #1. The PAX slalomed around small trees for a little agility work and gathered on the Dock for SSH X 15, Merkins X 15, lap around Pond #1, Squats X 15 and LBCs X 15.
We then followed the trail through the woods, bear crawled up and over the bridge to Pond #2. We climbed up and over the stone wall and circled Pond #2 and headed to Boggy Hill. The PAX snake ran up and down Boggy Hill and stopped for moving plank work. All PAX lined up in the plank position with head facing downhill and performed moving downhill wide merkins X 10 to the left, repeat moving to the right.
Next we headed to the 5.5 foot stone wall and climbed up and down X 10, then moved over to the grass field next to Pond #3 for bear crawls across the field and crabwalks back. We then ran around Pond #3 (insert good and dangerous quote here) and gathered up at the picnic area for LBCs X 10 and ran another lap around Pond #3.
We then headed over to Pond #4 and started off with backwards run up the hill (crowd pleaser) and mosey down, 10 Merkins at the bottom, and ran a lap around the Pond #4, plank until everyone is finished.
We then headed back over the bridge crossing Pond #4 and up Ballantyne Corporate Pl towards the fitness trail, but stopped for merkins X 10 (insert dog poop quote here) along the way. Once we arrived at the fitness trail, each PAX did arm walks across the parallel bars X 5 and meets at the pull-up bars for the following circuit X 2: Pull-ups X 10, Merkins X 20, squats X 30. Once completed, each man did one more set of arm walks across the parallel bars, ran around Pond #5 and moseyed back for the COT.
Moleskin:
My 4 year old son (F3 Name – Dash) and I did quite a bit of recon work over the weekend in an effort to discover new routes and obstacles in Ballantyne Corporate Park. What we found were unchartered running trials, new ponds to circle, and new hills and walls to climb. The new area provided a great opportunity to get some training in for the Mud Run, which is only a few weeks away.
YHC thoroughly enjoyed the post this morning. The goal was to get a few more miles in than a typical bootcamp at a 2nd F pace, but still endure the pain of merkins, SSHs, bear crawls, hill runs and a few other obstacles.
Great work by all the PAX this morning. It was a pleasure leading the men in the Gloom.
Announcements:
Convergence at The Rock on Thursday 9/11