Author Archive Purple Haze

You Need Fellowship

The shovel flag was planted and 16 men, including 1 FNG, launched into the chilly gloom for YHC’s one-year F3 anniversary Q.  There were no plans for a pre-workout speech so we just got right to it.

The Thang

Run from the parking lot around the McAlpine track and settle in on the far side of the proving grounds for COP:

• SSHs – 25 IC
• Push-o-rama Superset – 5 Diamond Merkins, 5 Narrow Merkins, 5 Regular Merkins, 5 Wide-Arm Merkins, 5 CDDs (All IC)
• IWs – 25 IC
• Reverse Push-o-rama Superset – 5 CDDs, 5 Wide-Arm Merkins, 5 Regular Merkins, 5 Narrow Merkins, 5 Diamond Merkins (All IC)
• Slow Squat – 25 IC
• Push-o-rama Superset
• LBCs – 25 IC
• Reverse Push-o-rama Superset (all form out the window…just get through it)

Run out the back gate over to the Yellow Rose parking lot:

• Bear crawl across the parking lot
• Lunge walk back
• Go for a run around the block
• Bear crawl across the parking lot
• Lunge walk back

Run back to the school and grab some wall:

• People’s chair – regular, right leg up, left leg up, tip-toes, regular
• Mission Impossible Peter Parkers – 10 IC
• People’s chair – regular, right leg up, left leg up, tip-toes, regular
• Mountain Climbers on the Wall – 15 IC

Run down the field and line up on the line. Perform called exercise, sprint 100 yds, perform called exercise, sprint back.  Called exercises:

• 10 CDDs
• 20 Knee Tucks
• 30 Merkins
• 40 Squats
• 50 Flutter Kicks (25 IC)

10 minutes left. Circle up.

• 10×10 – 10 burpees a minute for 10 minutes

Done. COT.

Moleskin

Lots of mumblechatter in the beginning, especially from my co-site Q Radar…complaining about how stationary YHC had the group at the start on this cold morning.  YHC thinks he heard Stagecoach ask if this was a virgin Q.  When you have friends like this…

Seriously though, a good group of guys out this morning, including a F3 FNG (Mad Hatter), two site FNGs (thank Hannibal and Intel for coming over to support YHC) and YHC’s 2.0, Johnny Mac.  Always a pleasure to lead and work out alongside the men of #F3DayZero.  Everyone worked hard, especially at the end during the 10×10, when rest time and O2 were at scarce.

YHC had no plans for a post-workout speech either but as the PAX converged for the BOM, Radar asked YHC if he had anything to say on his 1 year anniversary about how much F3 meant to him.  So YHC proceeded to say a few words about how the men and brotherhood had been a solid rock during the last year, the most difficult year of YHC’s life personally.  When Bird Hole from Metro talked to me about F3, he didn’t say a word about the fitness really…he just kept saying “You need fellowship.”  In other words, you are not alone.  He was right.

Announcements

Contact Baracus and sign up for the BRR.  You won’t regret it.  The best #CSAUP there is.

All Monday workouts are regular schedule.  Pick one and go.

Southpaw Returns

The shovel flag was eventually planted and 10 Pax launched into the mist for an assault on #F3DayZero.  Gullah escaped the compound that is Olympus to take his turn at Q and with him came Southpaw, a return to #F3DayZero to kick all our tails.  Here’s a summary of what we did today:

The Thang

Gullah Q

Run half a lap around the track and circle up in the far corner for COP:

• SSHs – 21 (IC)
• Merkins – 10 (IC)
• Arm Raises – 20 (IC)
• Diamond Merkins – 7 (IC)
• Slow Squats – 15 (IC)
• Wide-Arm Merkins – 7 (IC)
• Plank Jacks – 15 (IC)

Finish running the lap and line up on one end of the field for 11s.  Run 100 yards, do 10 burpees, run back, do 1 LBC.  Repeato for 9×2, 8×3…1×10.  Finish with some plank work led by Stagecoach.

Mosey to playground for 1 round of 15 pullups, 10 knee raises and 20 incline merkins.

Purple Haze Q

Mosey to soccer field and partner up (size does not matter).  Partner A grab two plastic picnic plates and attempts a hairburner on the wet grass to mid-point cone.  This did not go well…audible to bear crawls. Partner B does squats until Partner A reaches mid-point then sprints to mid-point cone.  Partner B bear crawls to end point.  Partner A does squats until Partner B reaches end points then sprints to end point cone.  Repeat on the way back.

All pax line up abreast and plank walk (left hand lead) to the mid-point.  Switch to right hand lead at the mid-point and plank walk to the end point.  Sprint back to the beginning.

Mosey to the rock pile. Grab two rocks of equal size and weight and circle up for:

• Alternating bicep curls – 20 (IC)
• Alternating front arm raises – 20 (IC)
• Flys – 10 (OYO)
• Bent-over Reverse Flys – 10 (OYO)
• Shoulder presses – 25 (OYO)

Put back your rocks and circle up for Mary:

• Dollies – 30 (IC)
• Exploding Merkins – 15 (Q count)
• Flutters – 30 (IC)
• Groiners – 15 (OYO)
• Rosalitas – 30 (IC)
• Mission Impossible

Done. COT.

Moleskine

8 pax showed up early for some cinderblock/sandbag or KB work led by Fireman Ed.  Fireman Ed brought 2 cinderblocks but Radar threw his down after the first exercise and it broke into about 5 pieces.  Radar apologized for breaking one of the blocks that he said Fireman Ed uses as a foundation for his mobile home and promptly got back to work using the sandbag.  Matlock did all his work with a 50 pound KB…it looked akin to a wrecking ball…serving as redemption for the fact that we could hear his teacup poodle barking from inside his car while we worked out.

The Danner brothers were the only Pax not at the pre-KB workout.  This meant 8 of us were there to see Whiplash walk up in what were called “pretty” shorts.  He was accused of raiding his wife’s exercise clothes before coming out this morning.

Gullah, fresh off the Olympus compound, returned to Q DayZero.  It was good to have him back and he delivered the pain.  The 11s with the 100 yard runs in between seemed to last forever.  Burpees + running = severe O2 dep.  Southpaw, Gullah’s 2.0, returned as well…and he brought his usual out front effort.

Even though the plates were beta tested and passed, they were a failure in practice.  YHC knew this was distinct possibility and immediately audibled to bear crawls.  Still, it was a play that should have been changed at the line of scrimmage and YHC got a thumbs down and call of “epic fail” from YHC’s fellow site-Q.

A great group of guys out this morning.  Everyone worked hard and Long Distance once again dominated the Pax with his plank walk.

Announcements

Christmas party tonight

Sign up for the Joe Davis Memorial 5K and convergence

Radar’s Birthday Bashing

The shovel flag was planted as 6 pax arrived for Radar’s 36th birthday bashing.  There was no clown with balloon animals, no bounce house…just a couple of sandbags in the Explorer and some rocks on the pile. This could have been the worst birthday party of all time.

The Thang

Run to the front of the school for a warmup of 20 SSHs (IC) and 20 high knees (IC).

Partner up. Partner A does left leg step ups with calf raises while Partner B runs a lap around the front school parking lot. Flapjack. Go until you get to 100 combined. Switch to right leg step ups with calf raises to a combined 100.

Run to the fields after stopping by Radar’s Explorer to grab 2 sandbags.  Drop the sandbags and then go grab a rock.  Back to field and drop the rocks and prepare for a brutal combination of pain.

• Sandbag relay sprints while non-running pax do CDDs.  Each pax runs twice.
• Then circle up with your rock for some JackWebb. Military push up and shoulder presses with your rock…1×4, 2×8…..10×40.

Run to the back exit from the field for some rail slides…1st set of rails lead with the right…2nd set of rails lead with the left.

Run to the Yellow Rose shopping center parking lot. Bear crawl to first island…10 burpees…bear crawl to second island…10 burpees. Sprint back.

Run to side gate of fields…locked. Scale the fence, some more graceful than others.  Back to the field and repeat the sandbag relay sprints and JackWebb with the rocks noted above.

Now time for some shots on goal…flat soccer ball…small soccer goal.  For the first round, 10 burpees after a miss…Pax go 0-6.  For the second round, another 0-6…some Mary after the first 3 misses and 12 burpees for each of the last 3 misses…36 burpees for Radar’s birthday.

Done. COT.

Moleskine

This began looking like another leg annihilation from Radar but as a birthday surprise, he quickly turned it into a shoulder beatdown. He’s an enigma, always keeping the Pax guessing.

At the rock pile, the Pax were warned to not be heroic.  Bulldog didn’t hear that and picked up a monster rock.  The Q challenged him to not put it back once he’d committed and so he lugged it to the field.  It made for some tough sledding during the JackWebb climb.  It was passed around among some of the Pax during the 2nd round.

The climb over the fence was a bit dodgy.  Bulldog scaled it no problem but then Radar went and got himself tangled in the vines on the fence.  All the Pax had that feeling of being embarrassed for someone. Probation almost bought the farm on his descent.

The Pax shots on goal were not very good…but it’s not like any of us have ever been professional soccer players…oh wait.

Announcements

• Christmas Party
• Joe Davis Memorial 5K Convergence

Challenge Accepted

The #F3DayZero Challenge was issued and 17 men accepted.

The Thang

We did the exercise outlined on the giant weinke and then ran a lap around the 1/3 mile track after each exercise.  The goal is to push yourself and get as far as you can (and past your point from the previous Challenge).  These are the exercises of the Challenge:

• 100 Burpees
• 150 Calf Raises (50 in, 50 straight, 50 out)
• 100 Ski Abs
• 100 Merkins (25 diamonds, 25 narrow, 25 regular, 25 wide-arm)
• 100 Deep Squats
• 200 LBCs
• 100 CDDs
• 100 Knee Jumps
• 100 Russian Twists
• 100 Nipplers
• 100 Jump Squats
• 100 Mountain Climbers
• 200 Shoulder Raises
• 100 Jumping Lunges
• 200 Dollies
• 100 Hindu Merkins
• 100 Squat Jacks
• 100 Groiners
• 100 Burpees

Moleskine

The Challenge is tough.  It is all about you versus you.  But you are not alone…you have all the other guys pushing through the same Challenge and encouraging one another throughout.

When comparing the results of this Challenge to those of the prior two, the Pax have improved.  Until today, the farthest anyone had gotten in the hour was a 3/4 lap after Jump Squats.  Today, 2 pax made a full lap after the Shoulder Raises.  That’s a lot of reps and over 4 miles of running…in one hour.

2 pax stayed overtime to finish the list above and log in excess of 6 miles of running.

Announcements

We all know them by now.