8 men took to the Foxhole for some partner exercises & high rep burn:
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
To the field, partner up:
Partner 1 = 2-hand swings x 25
Partner 2 = AMRAP merkins
Flapjack and repeat x 3
Partner 1 = goblet squats x 15
Partner 2 = AMRAP mountain climbers
Flapjack and repeat x 3
Partner 1 = hammer curls x 20
Partner 2 = AMRAP squats
Flapjack and repeat x 3
Mosey to the other side of field:
Partner 1 = plank rows (left) x 10
Partner 2 = LBCs
Flapjack and repeat x 2
Partner 1 = plank rows (right) x 10
Partner 2 = flutter
Flapjack and repeat x 2
Partner 1 = KB overhead press x 10
Partner 2 = AMRAP merkins
Flapjack and repeat x 3
Partner 1 = 1-hand swing x 10 (left)
Partner 2 = mountain climbers
Flapjack and repeat x 2
Partner 1 = 1-hand swing x 10 (right)
Partner 2 = squats
Flapjack and repeat x 2
Partner 1 = 1-hand overhead press x 10 (left)
Partner 2 = merkins
Flapjack and repeat x 2
Partner 1 = 1-hand overhead press x 10 (right)
Partner 2 = mountain climbers
Flapjack and repeat x 2
Mary:
LBCs x 15
Dolly w/ KB press x 15
Flutter w/ KB press x 15
Dying cockroach x 10
Russian Twists w/ KB x 15
Head back home
15 sumo squats OYO
Backward lunge w/ KB x 10 (each leg)
COT
Announcements:
Check weekly e-mail for details on pool party (6/14/14) HC on evite
Area 51 CSAUP Olympics
F3 Dads (delaying start due to multiple events on 6/14
KB clinic this Saturday before The Rock: 6am – 6:50am with Tiger Rag & Byron
COP @ Northwest Stonehenge
SSH x 30
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Mosey across 521 to Northeast Stonehenge
Jack Webb up to 5, back down to 1
Jog towards Premier deck with 20 yd lunge walk and 20 yd broad jumps on the way
Stop at The Lodge for 6s on the hill:
Squats at the top, burpees at the bottom
On the field:
10 merkins, sprint half way across field, 10 merkins, sprint to other side and 10 merkins
20 plank in-&-outs, sprint half field, 20 plank in-&-outs, sprint to other side 20 plank in & outs
20 mountain climbers, sprint half field, 20 MCs, sprint to other side for 20 MCs
To the Premier deck:
Burpee Mary ladder:
2 burpees, sprint up ramp, LBCs x 20
jog around corner
4 burpees, sprint up ramp to level 2, Dolly x 20
jog
6 burpees, sprint to level 3, Flutter x 20
jog
8 burpees, sprint to level 4, Heels to Heaven x 15
Mason Twist x 15
Down to level 1:
Bear crawl across, 10 merkins, bear crawl back
Crab walk across, 10 merkins, crab walk back
Jog back across 521 bridge:
Peoples chair w shoulder press x 50
to Loch Ness:
Group 1 runs lap around lake, stops halfway for 10 jump-ups
Group 2 performs 10 dips, 10 derkins, 10 squats on repeat until group 1 returns
Flapjack
Take it back to home
COT
Moleskin:
Welcome to Mr. Bean (FNG David Foley) who came out strong on his first tour of Stonehenge, great to have you. The crab walk challenge in the deck was a shoot-out with Bugeater taking first, Madame Tussaud in 2nd and YHC in 3rd. I will point out the gap was narrow and I was gloveless but
Bug and Madame had me anyways. Frehley had a rough night and fartsacked. Must have really been a good one as FC does not miss many Saturdays regardless of prior night festivities. Fireman Ed did post, thus exemplifying responsible partying.
Announcements
Sign up for F3Golf ASAP so they can get final headcount to club. See Tiger’s May 2nd post.
Stonehenge double down May 17th – workout followed by 5k or 10k at Corp Park. All the money stays local and supports YMCA community outreach; specifically, for afterschool care and programs
for low income families who could not have this otherwise. Bissell and Einstein have stepped up
big for this race; that’s our campus and coffeeteria providers. So please join if you can. Select “F3 Nation” in dropdown on team division:
https://jonesracingcompany.webconnex.com/runballantyne
The only thing I remember in order was COP. After that, we did a bunch of stuff
that left me drained:
SSH x30
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Mosey to field for perimeter drills. Starting at midfield sideline, perform 1 KB exercise followed by random exercise. Run to corner, repeat around field stopping at 4 corners and midfield.
2 hand swings x 25
20 squats, jog to corner #1
2 hand overhead press x 15
10 merkins, jog to corner #2
Hammer curls x 15
10 merkins, jog to midfield along sideline
Upright rows x 15
10 burpees, jog to corner #3
Planks rows left x 15,
20 squats, to corner #4
Plank rows right x 15
20 Mountain Climbers, to midfield
Goblet squats x 20
10 merkins, back to corner #1
1 hand press left x 10
20 mountain climbers, to corner #2
1 hand press right x 10
10 burpees, to corner #3
1 hand swing left x 15
10 squat, to corner #4
1 hand swing right x 15
10 burpees, to corner #1
Standing rows x 15
20 mountain climbers, to midfield
Sumo squats x 15
10 burpees
From sideline, lunge walk w/ KB to midfield for Mary
LBCs x 20
Dolly/press x 20
Flutter/press x 20
Dying cockroach w/ KB x 15
Mason Twists x 10
Head back to parking lot:
2 hand swings x 20
Hammer curls x 15
Back to home, 10 merkins OYO
COT
Moleskin:
My plan for limited running turned into a half mile jog with our kettle bells as we lapped
the field a few times today. At least their was no humidity, so we all left dry and refreshed.
By breaking up the runs, everyone stayed together and hammered out all the drills. Solid
effort by all.
Announcements:
Good luck to Rock Thrill this weekend, representing A51 on the triathalon circuit.
HC for F3 Golf event
Reminder that Swift has started at Ballantyne Corp Park on Tuesdays, Bratwurst on Q.
May 17th – Stonehenge Doubledown. 6am Stonehenge, Run Ballantyne 5k/10k at 7:30am.
Select F3 in dropdown box for team division
https://jonesracingcompany.webconnex.com/runballantyne
Mosey to Stone Mountain Grill for COP
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Head to Loch Ness
Wall #1
Partner 1 = 10 dips, 10 derkins, 10 squats on repeat
Partner 2 = lap around the lake
flapjack
Head to wall #2
Partner 1 = 10 incline merkins, 10 mountain climbers, 10 step-ups on repeat
Partner 2 = lap around lake
flapjack
Grassy field
Turn it over to Runstopper for Jack Webb
Merkins up to 11, press up to 44 = brutal
All line up in plank, bunny hop over the line, return to plank at end of line
Continue to hold plank for tunnel of love.
Over to BOA hill, with bridge lunge walk on the way:
6s with squats at the top, merkins at the bottom
To the 521 bridge:
Standing broad jumps half way across
Bear crawl at halfway point to end of bridge
#crowdpleaser
Mosey to Premier Deck:
Partner 1 = sprint up incline, 10 jump squats
Partner 2 = nonstop donkey kicks
flapjack
LBCs x 15
Dolly x 15
Flutter x 15
Rosalita x 15
Mason Twists x 15
Head back home, with a stop for 10 merkins on the way
COT
Moleskin:
Welcome FNG Dirty Diana (Nick K.) – DD showed up with a pair of white gardening style gloves. A good sport about it, shout outs included Billie Jean, Mickey Mouse, The Butler….finally we settled on
Dirty Diana. Welcome DD, and thanks for coming out. Nod to Puppy Love for bringing him to Stonehenge.
Mid way through Jack Webb was regretting the decision to turn it over to Runstopper, but we all enjoyed the shoulder burners. Thanks Runstopper, mainly for stopping at 11.
Announcements
Pay your Mud Run dues. Look for announcements about possibly converging some of the 7am workouts due to Mud Run,
Stonehenge Doubledown on May 17 – Show up for Stonehenge, stay for Run Ballantyne 10k or 5k
Here is link, make sure to select “F3 Nation” under the team division section
https://jonesracingcompany.webconnex.com/runballantyne
Market Timer
18 men shook off the winter blues to start off the new season with a classic tour of BCP.
The Thang:
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountains Climbers x 20
Mosey to Loch Ness
Dips x 15 in cadence
Derkins x 10 (ic)
Dips x 10 (ic)
Incline Merkins x 10 (ic)
11’s with wall jump-ups & squats
Over to the grassy field
Jack Webb ladder up to 5, back down to 1.
Bridge lunge walk and bear crawl up old SPX hill
Mosey to 521 bridge
30 yard broad jumps
On the bridge: peoples’ chair hold for 30, Left leg out and hold, regular, right leg out and hold, regular. hands up for 30, then press it out x 40
Jog to Premier Parking Deck/field
Field:
10 merkins, high knees across, 10 merkins
20 plank in & outs, sprint across, 20 plank in & outs
Deck:
Burpee ladder
level 1 = 2 burpees, LBCs
level 2 = 4 burpees, dying cockroach
level 3 = 6 burpees, dolly
level 4 = 8 burpees, flutter
Finish on rooftop with mason twists and bicycle
Mosey back home.
COT
Announcements
BRR team has few spaces left
April 26th – Market Timer hosting tailgate at Queens Cup Steeplechase
DM or tweet YHC for details
Mud Run prep at Marion Diehl
Rum Runner tomorrow am
Most Foxhole workouts involve a good deal of running, and Rock Thrill and Champagne punished the pax over the last 2 weeks, Today, we dialed it back a bit and kept the mileage low.
Lots of reps, most of which I cant recall in order.
Quick warm-up lap around parking lot w/ KB to circle up (ok, a little running)
COP
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Extended COP
2 hand swings x 20
merkins x 10
2 hand overhead press
squats x 15
Plank rows (left) x 15
5 burpees
Plank rows (right) x 15
5 burpees
Hammer curls x 20
mountain climbers x 20
Upright rows x 15
squats x 10
Goblets squats x 15
5 burpees
Standing rows x 10
merkins x 10
Partner up for Catch Me If You can around lot
P1 sprint w/ KB
P2 = 5 merkins, tag partner and flapjack
Mary w/ KB
Dolly x 15
LBC x 20
Mason Twists x 10
Flutter x 15
Rosalita x 15
Dying Cockroach x 10
Round 2
2 hand swings x 25
merkins x 10
hammer curls x 20
10 burpees
upright rows x 15
squats x 15
KB deadlifts x 15
merkins x 15
Tricep extension x 15
mountain climbers x 20
1 hand swing x 15 (left)
10 burpees
1 hand swing x 15 (right)
10 burpees
Lap around lot to head back home
COT
Moleskin
Welcome to Foxy Lady, good to have you.
Hope all enjoyed the break from the sprints.
Shout out to HB, recovering from GRC. Good job brother.
Announcements
Frack & The Witness are logging some serious miles in an upcoming 24 mile hike to support Make A Wish. Help them reach their goal. All the money stays local:
http://trailblazechallenge2014.kintera.org/faf/donorReg/donorPledge.asp?ievent=1087275&lis=1&kntae1087275=C3999450C83A4591978BD6954C9C6708&supId=402488014&emaillogid=7568958977
Abacus and Chelms race to support brother Bill and brain cancer research.
http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2291&fl=en_US&et=nUO88gVsYeG8mCgCuTqQlQ&s_tafId=68694
MT
A dozen started the week of right w/ some KB fun. Went something like this…
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climber x 20
Jog to field:
2 had swings x 10, sprint length of field, 10 merkins, sprint back
lunge walk 10 yds up field
plank row x 10 (left), sprint length of field, 10 burpees, sprint back
lunge walk 10 yds up field
plank row x 10 (right), sprint length of field, 30 mountain climbers, sprint back
lunge walk 10 yds up field
1 hand swing x 15 (left), sprint length of field, 10 merkins, sprint back
lunge walk 10 yds up field
1 hand swing x 15 (right), sprint length of field, 10 burpees, sprint back
lunge walk to mid field
Circle up for Mary:
Flutter w/ KB press x 15
LBC w/ KB x 15
Mason Twists w/ KB x 15
Dying Cockroach w/ KB x 10
Rosalita x 15
To the Hill
Upright rows x 15, up hill for 10 merkins, back down
Overhead press x 15, up hill for 10 merkins, back down
Goblet squats x 15, up hill for 30 mountain climbers, back down
1 hand overhead press (left) x 10, up hill for 5 burpees, back down
1 hand overhead press (right) x 10, up hill for 5 burpees, back down
Horizontal KB rows x 15, up hill for 10 merkins, back down
To the school wall
Peoples chair w/ KB, hold for 30
Peoples chair, hold for 30, then 10 overhead press
Peoples chair, hold for 30, then 10 horizontal rows
Back home
KB deadlift squats x 20
COT
Announcements
Still looking for 8 more to fill out another BRR team. Contact Baracus
Spartan is 3/23
Mud Run teams have a few opening here and there, talk it up in COT, Trying to
get total number for F3Nation to 500 participants…. were almost there so form a team.
Check website for Mentoring program, and get involved. Email Champagne with questions.
MT
The Thang:
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountains Climbers x 20
Mosey to Loch Ness
Dips x 15 in cadence
Derkins x 10 (ic)
Dips x 10 (ic)
Incline Merkins x 10 (ic)
Over to the grassy field
Partner 1 = 40 alternating high knees, flapjack
Partner 1 = 20 jump-ups, flapjack
All pax plank in line; bunny hop over legs of pax, resume plank at end of line
Over to the BOA hill, with bridge lunge walk and bear crawl up old SPX hill on the way.
6′s on the hill: burpees up top, squats at the bottom
Mosey to 521 bridge
On the bridge: peoples’ chair hold for 30,
Left leg out and hold, regular, right leg out and hold, regular.
hands up for 30, then press it out x 40
Jog to Premier Parking Deck
On the way, 20 yards of broad jumps.
Hit the Deck
Partner 1 = sprint up ramp to top of floor 1, 5 merkin jacks at top, sprint back.
Partner 2 = nonstop donkey kicks on wall
flapjack
Partner 1 = backwards sprint up incline, 10 jumps squats, sprint back down
Partner 2 = nonstop squats
flapjack
Bunny hop up 4 stories of parking deck stairs, stopping at each level for Mary
Russian Twist at level 1
LBCs at level 2
Dolly at level 3
Heels to Heaven at level 4
Jog back to old SPX via the golf course cart path and underground tunnel, watching out
for groundskeeper on cart.
Stop at lot for Jane Fonda:
Plank, left heel up and hold, bring plank down to 6 inches, back up, and heel down.
Repeat w/ right.
Mosey back home.
COT
Moleskin:
Great work today by all. We often wondered on our usual circuit how far we were running since most
Stonehenge posts cover most of the BCP. Champagne measured our route today and we were able
to get 3.4 miles in. Good to know for future posts.
People’s choice at Mary turned into a battle as Wingman & Champagne competed to see who could make their exercise more painful, hence the title of this post. I’ll call it a draw….brutal.
Announcements
BRR sign ups
Champagne working on some leadership/mentoring programs….stay tuned.
COP @ Northwest Stonehenge
SSH x 30
Imperial Walker x 20
Mountain Climbers x 30
Mosey across 521 to Northeast Stonehenge
Jack Webb up to 5, back down to 1
Jog to soccer field with 20 yd lunge walk and 20 yd broad jumps on the way
On the field: 10 merkins, sprint across field, 10 merkins, sprint back
20 plank in-&-outs, sprint across field, 20 plank in-&-outs, sprint back
30 mountain climbers, sprint across field, 30 MCs, sprint back
To the Premier deck: Peoples chair; hold, then press x 50
Bear crawl across, 15 merkins, bear crawl back
Crab walk across, 15 merkins, crab walk back
Burpee Mary ladder:
2 burpees, sprint up ramp, flutter x 20 by Soft Pretzel
jog around corner
4 burpees, sprint up ramp to level 2, Heals to Heaven x 20 by Haggis
jog
6 burpees, sprint to level 3, Dolly x 30 by Mic Check
jog
8 burpees, sprint to level 4, LBCs x 25 by Swiss Miss
Mason Twist x 15 by YHC
Down the steps, mosey to Aloft Hill for 6s:
Merkins at the bottom, squats at the top
Mosey to Dana Rader parking lot for yoga time:
Plank, left heel up, hold..keep heel up & lower plank to 6 inches, hold..back to regular…heel down
Repeat with right heel.
#crowdpleaser
Jog back across bridge to Loch Ness:
Group 1 runs lap around lake
Group 2 performs 10 dips, 10 derkins, 10 squats on repeat until group 1 returns
Flapjack
Take it back to home
COT
Moleskin
As usual, we got our full taste of all BCC has to offer. Found some respite from the wind in the parking deck. The yoga inspired plank exercises were called on the fly to burn some time, but ended
up being a crowd favorite, and nice challenge after being spent 50 mins into the workout.
Great effort by all today, and special shout-out to Madame Tussaud for hammering out 6 posts in his first 8 days into his F3 career.
Announcements
Haggis & Fishwrap hitting up greenway tomorrow for 10+ mile run in the a.m. Later, truth comes out that this will actually be 20 miles. Contact Haggis if interested, as I cannot recall exact location but I
believe it is 7am.
BRR sign-up, e-mail Baracus with your level of commitment and running agility.
MT
COP
SSH x 30
Squats x 20
Imperial Walker x 15
Peter Parker Merkins x 15
Mountain Climbers x 20
Little baby jog to parking lot:
20 2-hand swings, sprint, 10 merkins, sprint back for 20 2-hand swings
10 plank rows left, sprint, 10 squats, sprint back for 10 plank rows left
10 plank rows right, sprint, 10 squats, sprint back for 10 plank rows right
15 1-hand swings left, sprint, 10 merkins, sprint back for 15 1-hand swings left
15 1-hand swings right, sprint, 10 merkins, sprint back for 15 1-hand swings right
Lunge walk w/ KB
4 corners:
100 yd sprint w/ KB, 20 mountain climbers
25 yd sprint w/ KB, 10 wide-arm merkins
100 yd sprint w/ KB, 10 diamond merkins
25 yd sprint w/ KB, 10 merkins
Field for pax choice Mary
Dolly w/ KB press x 15
LBC w/ KB x 20
Bicycle x 20
Flutter w/ KB press x 20
Dying cockroach w/ KB, 10 each hand
Hamburger Hill:
10 upright KB rows, up hill for 5 burpees, down hill for 10 upright KB rows
10 goblet squats, up hill for 5 burpees, down hill for 10 goblet squats
10 KB overhead press, up hill for 5 burpees, down hill for 10 KB overhead press
10 1-hand overhead press left, up hill for 10 merkins, down hill for 10 1-hand overhead press left
10 1-hand overhead press right, up hill for 10 merkins, down hill for 10 1-hand overhead press right
Up hill w/ KB, 20 dead lifts
People Chair @ the school
Hold w/ KB for 30 seconds
KB overhead for 30 seconds
Mosey back to home*
(* except Frehley)
Moleskin
We warmed up quick once we hit the parking lot; Loogie & Frehley shed the outer layer, with
Frehley delicately laying his prized Clemson sweatshirt (circa 1986) on the curb. As we wrapped
up, an ambitious Parks & Rec crewmember was driving through for his morning rounds and located
said clothing and seemed to toss it in the back of his truck. FC breaks into extra credit sprint w/ KB
after the bell rings to retrieve his heirloom. It even took a near sacrificial dive in front of the moving vehicle to get this guy to stop; he obviously knew he had some valuable material in his possession.
While it was dark and quite a good distance away, the pax seemed to concur that FC was about to
pull a full carjacking, KB locked and loaded. Luckily, the sweatshirt was recovered along with Loogie’s gear without incident. Had it been Frehley’s famed leopard print headband surely there
would have been a brawl, for it is known to be his most valuable possession.
Besides that, we did some exercises and stuff. Then went to Dunkin Donuts for the rare Monday coffeeteria.
Shout out to Foxhole regular and brother The Worm, recovering from recent injury at Rebel Yell. Get
better soon.
Announcements
Last day to order A51 long sleeve race jersey; link in weekly e-mail.
BRR team sign ups, contact Baracus with your level of commitment and running ability.
Haggis is headlocking for a 50k (which he claims is easier than a marathon, although longer and in the woods) so sign up now. And don’t question Haggis’ claims.
MT