13 Pax got unlucky and met the #ParadeofHorribles this morning.
Here is how much it sucked:
COP
SSH x 20, Squat x 20, Merkins x 20, LBC x 20, Dry Docks x 10, Burpees x 10
Run to teachers lot for Merkin Suicides: Sprint to first cone and back do 5 Merkins.
Sprint to second cone and back, 10 Merkins. Sprint to third cone, 15 Merkins.
Mosey to courtyard for 10 Box Jumps, 10 Derkins OYO.
Mosey to big hill in back for 7s. Squats at the top, Burpees at the bottom.
Mosey to back porch for 10 Box Jumps, 10 Derkins.
Run around to Rock Quarry for 15 Curls, 15 Overhead, 15 Tricep Extensions.
Mosey up to student lot, partner up.
Wheelbarrow with Merkin at every other paint stripe, to next median and back.
Flapjack as needed.
Mosey to Virtual Shovel Flag to find YHC’s circuit of suck.
Station 1: 50 ft rope with 45 pound plate waiting (weighting?) on the other end. Pull rope hand over hand to haul in plate.
Station 2: 50 LBCs
Station 3: Sand Bag- carry for a lap around island.
Station 4: 25 Carolina Dry Docks
Station 5: 25 Goblet Squats w KB
Station 6: 15 Burpees
Station 7: 15 curls, 15 overhead, 15 tricep with KB
Station 8: 25 Merkins
Station 9: Frisbee Hairburners across wet grass
Station 10: 50 reps Jump Rope
Station 11: Bear Crawl length of sidewalk and back
Station 12: 25 Merkins
Mary
LBC x 50
Dolly x 25
Heels to Heaven x 25
American Hammer x 25
Bicycle x 25
Moleskin
I was hoping to spring the toys as a surprise at the end of the workout, but Posse got there early and graciously offered to help set up. As Pax rolled in, they all chose to park right where we set up. So the gear wasn’t a surprise when we got to it, but the shock was how much it sucked. YHC was expecting the 45 lb plate to be the widow-maker, but the lowly frisbee humbled many of us.
T-Claps to Ice9 for running back to the 6 during Wheelbarrow Merkins, to bring a couple brothers in. And then he pushed Mr Miagi thru an unscripted 6 count Burpee drill that would make most men puke. As iron sharpens iron, my Brother Ice9 is the anvil.
Great work by everyone, way to push yourselves and your brothers!
Announcements
Best way to get thru Saturday workout is to post during the week. See options here
http://f3area51.apphb.com/schedule
Mud Run sign-ups, race is October 24. Open spots available. Reach Mermaid carl.carlson@cms.k12.nc.us or @OGMermaidF3
Spartan Beast Nov 14th see Kevorkian or Lawson crew for discount and details.
Alvaro De La Mora adelamorajr@gmail.com
12 brave Men of Union work “The Rock” at #F3Commitment
After a quick warm up we all had to choose wisely for the work out today. Stolen idea from the last “Block Party” I went to, the resources of Commitment include a solid rock pile to work with. The rock choices and partnering up today was critical to the completion of the rounds
The thang:
25 SSH
20 Mountain Climbers
25 IW
20 Reverse Lunges
Mosey over to the Rock wall and partner up for the rest of the 3 round work out all involving “your friend”
Round 1:
150 Modified LBC with Rock on chest while partner ran 40-yards to do 5 Burpee’s in rotation to completion
Mosey over to back of school (again, with the ROCK)
150 Supines at the railing while your partner had to run up the steps and do 15 Curls in rotation to completion
Mosey back to the Rock pile
Round 2:
100 Heals to Heavens with the Rock while partner ran 40yards to do 5 Burpee’s in rotation to completion
Mosey over again to the back of school
100 Supines at the railing while your partner ran up the steps to do 15 over head presses in rotation to completion
Mosey over to “THE HILL”
100 Staggered Push ups at the top while your partner worked the rock with 15 low slow squats at the bottom in rotation to completion
Round 3:
Mosey over the bridge (again, all while carrying your “Friend”
Lunge walk across the bridge with a Press walk back
Money back to the rock pile- DUMP THE ROCK
125 LBC while you rotated 5 Burpees on the other end in rotation to completion
Mosey over to the front of the school to work the parking lot in team to do 80 Carolina dry docks as we ran around the circle
Finished the work out with a quick mosey to the entrance of the school with 2 rounds
15 Dips
10 Derkins
30/ 15 Russian twists
Freak’n tough group that put the work in today. Not easy for the new guys but they pushed on and finished the solid full hour of fun!
Announcements:
Mud Run and Beast
Snowflake on behalf of
Transporter
10 Pax with no travel plans, including FNG Short Circuit (Josiah Rasmussen) posted for a holiday weekend kickoff this morning. After fully disclaiming, here is what happened:
COP in cadence:
SSH x 20, Squats x 20, Merkins x 20, Mountain Climbers x 20
#1. Mosey around right side of school to first courtyard. Dips x 10 IC and Wall Derkins x 10 IC.
#2. Mosey to second courtyard. Box Jumps x 10 and Eight Count Burpees x 8.
#3. Mosey to back hill. Bear Crawl Up, Backwards Lunge Walk Down.
Run back to first courtyard. Rinse and repeat 1, 2, and 3, then add
#4. Mosey to back porch for Merkins x 15 IC.
Run back to first courtyard. Rinse and repeat 1, 2, 3, 4, then add
#5. Mosey to bridge. Lunge Walk across. Come back over bridge for Supine Pullups on blue rails x 10 IC.
Run back to first courtyard. Rinse and repeat 1-5, then add
#6. Mosey to Rock Pile. Pick wisely. Curls x 10 IC then Overhead Press x 10 IC.
Recover and Rise & Repeat.
Mosey to wall for People’s Chair. Once settled, stay in position for Air Presses x 20 IC.
Mosey to front porch for more Dips, Derkins, and Mary.
LBCs x 40 IC, Heels to Heaven x 15, Bicycle x 15, Dolly x 15, Flutters, Plank, Elbow Plank.
Moleskin
Well, that sucked. I mean, Good work, men! YHC missed the last two weekends, and comes back to a lot of new faces. Great to see the strong growth at Commitment. And by “strong” growth, I mean this crew is full of powerful beasts! I will need to do some secret training just to keep up…
Great to have everyone out, and humbled to Q for the men of Union.
Announcements
Join Lawson crowd for Beat November 14. Reach Transporter for link to Groupon for half off registration.
Continue to keep Heather Meyers in your prayers, as she recovers from Friday’s surgery.
10 hearty men of Union County, including one FNG and one 2.0, rallied this morning to see what the grounds of Weddington High School had in store for them. It went something like this-
COP in Cadence
SSH x 38
Squat x 28
Merkin x 18
Burpees x 8
Run around to side of building, Dips x 8, Derkins x 8
Rock Pile – find a respectable rock.
People’s Chair with rock for the following in cadence:
Forward Press x 8
Overhead Press x 8
Curls x 8
Forward Press x 8
Overhead Press x 8
While walking back to rock pile, Curls x 8
Run around back of school to big hill for 8’s
1 Squat at bottom, 7 Merkins at top. You know the rest.
Run to bridge, Lunge Walk across.
Bear Crawl half way to concession stand, Plank for 6.
At concession stand, Merkins IC x 8
Civilian count Stagger Left x 8, Stagger Right x 8.
Box Jumps x 8
Squats x 8
Find cones on football field.
Bear Crawl to first cone, Lunge Walk to second, Crab Walk to third.
Head back to start with Backwards Bear Crawl, Backwards Lunge Walk, Backwards Crab Walk.
Get chased off field by polite coach. (Ice9 of course attempts EH)
Mosey to Track for some Indian Run, one lap.
At Visitor’s side, serpentine Bleacher Run end to end, finish at top.
Maybe some LBCs, probably some Merkins, too gassed to tell.
Mosey to MS porch for Mary intermission in cadence.
Heels to Heaven x 25
American Hammer x 10
LBC x 25
Mosey back to top of Visitor’s side for timed exercises.
1 minute AYG Merkins
1 minute AYG LBCs.
1 minute AYG Squats
Back to concession stand for Dips x 8, Derkins x 18, LBCs x 28
Mosey across bridge and back to rock pile.
Curls x 8, Overhead x 8 IC
Mosey (or if you’re Ice9 and Transporter, race) back to front of school.
Bicycle x 28
LBC x 38
Heels to Heaven x 8
Moleskin
Okay, so the theme was a bit of a stretch. But on 8/8, it seemed like a good idea on paper. Somehow I missed the 8-count Burpees. #Qsmoked
Welcome to Liotta, another strong Lawson Pax! We will conquer the neighborhood soon.
Kotters to Ben Stein’s Money, great to have you back. And always a pleasure to have Howie showing the Pax how it’s done. #thefuture
Apparently, the Pax need a refresher course on “How To Indian Run”. All those rabbits chasing the lead, when only the last man should be running hard. Active Recovery.
Announcements
Much thanks to the Prayer Warriors. Continue to lift up Heather Meyers, as she recovers post-cancer surgery and chemo.
Join us Mondays at Nesbit Park for Flash, and Wednesdays at Marvin Ridge HS for Dromedary. 0530 Sharp. See web site for map-
Spartan Super August 29
Mud Run coming in October, watch web site for signups.
BRR Sept 11-12, join a team of 9 or 12 for the 208 mile relay, from Virginia to Asheville. It’s a great time –
Transporter is Q here next week, and Camacho leads us 8/22.
Sign up for your turn at the helm here
https://docs.google.com/document/d/1JXawoesMQXiZDi5GkfKOKSGxwuQ1w5Jj3dwXue29U2A/edit?usp=sharing
Aye!
7 of Union County’s finest defied the fartsack and posted in the muggy gloom for a midweek DRP. With a newish brother in the mix, the Pax were disclaimed. Then the party went something like this:
COP In Cadence
SSH x 25
Squat x 25
Merkin x 25
Mosey up towards high school, stop for LBC x 15 IC.
To school porch for Derkins x 15 IC.
Run across bus lot to middle school back porch, stop early for People’s Chair.
At back benches:
Dips x 15
Derkins x 15
Box Jumps x 15
Down to track for two laps of Accelerators
1/2 lap at 60%, 1/4 lap at 80%, 1/4 at 100%. Repeat.
Find YHC’s sandbag under a tree, and start the unnamed, random indian run with pain stations.
Front man carries sandbag, hands off to the Pax who sprints up from the 6.
At Q’s pleasure and discretion, all Pax stop for called exercise. Man with the sandbag needs to keep if off the ground during exercise. Continue around entire building with Lunge Walks, Merkins, Fire Bucket Brigade, Squats, etc.
Once back to parking lot, more LBCs, Flutters, Rosalitas.
To ramp for more Derkins.
Carry sandbag long way around parking lot until back to launch for Mary and COT.
Moleskin
Great work by everyone this morning. Bratwurst forgot he did Southern Discomfort last weekend, and took off like a rabbit with the sandbag. Silicon, in his second post, worked like a veteran. Watch out for that one- Not surprising, since he’s a friend of the bionic reindeer.
Continue to lift up Heather Meyers in prayer, as she recovers from surgery.
Great takeout by Transporter. Thank You-
Five Weddington Warriors posted for a weekend wakeup call that looked something like this:
COP In Cadence
SSH x 25
Merkins x 15
Squats x 20
Imperial Walker x 20
Lunge Jumps x 20
Run around right side of school to courtyard
Wall Derkins x 15
Box Jumps x 15
Feet on Wall Crunches x 20
Run around school to back porch
Wide Arms x 15
Box Jumps x 15
Dips x 15
Run to rock quarry, lifting IC
Curls x 15, Tricep x 15, Overhead x 15
Rinse & repeat w 10
Run to bridge. Bear Crawl 1st half, Lunge Walk 2nd half.
Run to concession stand.
Box Jumps x 15
Dips x 15
Derkins x 15
Indian Run around track, lap and a quarter to Visitor’s bleachers.
Bleacher Run up and down each railing, finishing at top.
People’s Chair
Merkins x 15 IC
Box Jumps x 15 IC
Dips x 15 IC
Run to Middle School porch
Heels to Heaven x 25
Flutter x 25
American Hammer x 15
Bicycle x 15
Run back to track. Bear Crawl 25 yds, Crab Walk back.
Tempo Runs: 1/2 lap at 60%, 1/4 lap at 80%, 1/4 lap at 100%.
Repeat
LBCs so Q can catch his breath
Back up to top of Visitor’s Side
People’s Chair w Air Presses
Derkins x 15
Run back to concession stand
Step Up x 10 per side
Wide Arm x 15
LBC x 25
Run back across bridge
Incline Merkins at rail x 10
Run to front of school
LBC x 50 IC
Dolly x 15
Moleskin
Between vacations and Southern Discomfort, we had a lighter crowd today, but everyone brought their A game. Crowbar crushed the Tempo Runs, Kevorkian couldn’t get enough Dips and Derkins, Camacho and Transporter are just plain strong.
It was a good tour of the facilities, and just a plain old Bootcamp beatdown.
YHC always feels privileged to lead this group. Also ready to share the reigns with others, so step up and claim a weekend to Q. I can split the lead with anyone who hasn’t led before, no experience necessary. #maleleadership
Continue to keep Heather Meyers in your prayers, as she undergoes surgery Monday August 3rd for removal of breast cancer.
Four early risers made their way to Weddington HS to see what type of downPAINment the weekend would start with. Here is what they encountered:
COP
SSH x 20
Squat x 20
Merkins x 20
Mosey around towards East side of building
People’s Chair, in the first courtyard
Derkins off the wall x 7
Mosey to big hill in back
7s, with Squats and Burpees
11 Diamond Merkins
Mosey to railing between building and bridge
7s, Dips on railing, run up steps the back courtyard for Box Jumps
7s across bridge; Squats near side, Carolina Dry Docks far side
11 Merkins
Mosey up to concession stand
7s in place; Right leg only Squat, Left leg only Squat
11 Wide Arm Merkins
Mosey up towards ball fields, all closed w maintenance guy chilling in his Jeep.
Audible to brick posts far side of Press Box. One Pax calls an exercise that others do, while he runs lap around Press Box. Once each; LBCs, Flutters, Burpees, Merkins(?).
Mosey up to middle school porch for Mary
LBC x 20
Knee Ups x 20
Bicycle x 20
American Hammer x 20
Heels to Heaven x 20
Back to brick posts for People’s Chair
Mosey back down to concessions. Find Snowflake’s Sand Bag.
Indian Run, with front man carrying bag. Sprinter from back takes bag when he takes lead. Long loop around outside perimeter of fields. #sucksalot
May have been more Merkins at concession stand #Qseeingstars
More Indian Run to Rock Pile
Pick up a new friend
Curls x 11
Tricep Extensions x 11
Squats x 11
Back to front of school courtyard
Step Ups x 20
Dips x 20
Derkins x 11
LBCs x 20
Heels to Heaven x 20
Bicycle x 20
Elbow Plank 1 minute
People’s Chair 1 minute
Moleskin
After stashing the climbing rope bag filled with 35 lbs of sand, YHC runs back out to front of school at 0525. No Pax yet, may be a solo effort? No, here comes the Lawson clown car with Transporter and Crowbar, followed shortly by the Camacho Porsche.
YHC’s first thoughts were, “grateful they are here, and Indian Run will suck”.
Keeping that bit of information in the back pocket, we head out.
An endless series of 7s, most followed by 11 Merkins, preceded the real work.
Inspired by Dear Abby’s 4 sandbag relay teams at Centurion, YHC dusted off his trusty rope bag and threw it in the car. “Did this get heavier from lack of use?” When we finally got to the Indian Run, the Indians turned into Gazelles. Transporter was not to be caught on his last leg #beastmode
Great work by everyone this morning, couldn’t sweat fast enough in the bright summer gloom. Yes, Transporter is still wearing hooded sweatshirt.
Announcements
Hard launch of Flash, Monday 13th at Nesbit Park in Waxhaw. Great AO, tough-as-nails site Q, not to be missed. Bring a friend.
Spartan Ultra coming late August in Asheville. See Transporter, Crowbar or Kevorkian for a spot on their team. There will be pain, there will be sweat, there may even be beer after.
Prayer Warriors remain focused on Heather Meyers for continued improvements in strength and grace.
YHC brings a Clown Car of 4 down from the Anvil AO, which ends up being half the Pax at Dromedary. #invasion
The fun went something like this:
SSH x 25
Squats x 20
Merkins x 15
Suicides moving up the hill
Sprint 6 parking spaces up, come back 2. Sprint up 6 more, back 2 more. Repeat.
Mosey to track, Partner up.
Partner Carry across field, flapjack back.
Change partners; Wheelbarrow across field, flapjack back.
Change partners; Partner Derkins x 20, flapjack.
Change partners; Leg Throwdown x 25, flapjack.
Change partners; Marine Sit Ups x 25, flapjack
Run 2 laps around track. Circle up for Pusharama. Civilian count, no breaks.
Merkins x 10
Stagger Right x 10, Stagger Left x 10
Diamonds x 10, Wide Arms x 10
Run 2 laps around track. Circle up for Pax Squats.
Arms over your neighbors shoulders throughout.
Full Squat x 10 IC, Right Leg only x 10 IC, Left Leg only x 10 IC, Full Squat x 10.
Start mosey around school with Random Pain Stations, including but not limited to:
Bear Crawl, At 4 Square do 10 Burpees
Jump the Wall, then use wall for Derkins x 10
At Flagpole Plank Jacks x 10
Random AYG, Balls to Wall, 7’s between buildings Diamonds and Sumo Squat Jumps
People’s Chair
Mosey back to bottom of lot for Mary.
LBC x 25 IC
American Hammer x 15 IC
Heels To Heaven x 15 IC
Ye Olde Moleskin
Gotta hit the road, so this is the abbreviated version: Much mumble chatter from my Brother Ice9, always keeping it light and crushing it at the same time. #powerful
Dasher continues to dominate the Bear Crawl, and pretty much whatever he touches.
Thanks Dasher for bringing out FNG Captain Phillips (Jeff Cachine). It doesn’t get easier, but you do get stronger.
Many Thanks to my Area51 friends Hops, Voodoo and Iron Horse for joining the Clown Car. Discussion on the drive back included Iron Horse owning Mineral Rights to the Fountain of Youth (Land Lease owned by Checkpoint).
Announcements
Dasher starting new AO at Nesbit Park in WXW soon: July 13?
Races coming up at Whitewater Center; Brew Run Friday night, and Half Marathon the following weekend?
Keep Heather Meyers in your prayers as she counts down last 4 rounds of Chemo.
Praises for her progress and strength. #astoughasIce9
10 Men of Union put their long holiday weekend on hold long enough to make a downPainment on a better future- Here is the price they paid:
COP – In Cadence
SSH x 25
Squats x 20
Merkins x 20
Mosey to Rock Quarry, choose wisely
Curls x 10 IC
Overhead x 10 IC
Tricep Extension x 10 IC
Goblet Squat x 10 IC
Curl-Overhead-Tricep superset x 10
One Legged Squat w Rock x 10 each leg
Curls x 10 IC
Bring your friend to the wall
People’s Chair- Chest Press straight out w Rock x 15
People’s Protractor – Hold Rock overhead, and various miserable angles
Dump Rock back on pile. Good Riddance.
Mosey to base of Hill for Sevens
Run to top, 1 Merkin. Run down, 6 Burpees.
Work thru cycle to 6 Merkins at top, 1 burpee at bottom.
Mosey to bridge, backwards Lunge Walk across bridge.
Bear Crawl part-way up sidewalk, Crab Walk further up sidewalk.
20 Box Jumps
15 Dips IC
10 Derkins IC
Mosey down to field, partner up.
Partner suicides: 1 does called exercise while 2 runs suicides. Change exercise each time Partner 2 tags baseline. Flapjack after full suicide cycle completed.
Merkins, Squats, Carolina Dry Docks, LBCs.
Partner Throw-downs, 20 each.
Partner Derkins, 20 each.
Wheelbarrow to first cone, Flapjack back.
Partner Carry to second cone, Flapjack back.
Indian Run up to and around track.
Mary at Concession Stand- LBC’s, Heels to Heaven, Bicycle.
Mosey back to front of school.
20 Box Jumps OYO
15 Dips IC
15 Derkins IC
Merkins x 20 IC
Diamonds x 10 IC
Widearm x 10 IC
LBCs x 15
Moleskin
Any time you show up at school in late May, expect a final exam. The Pax were tested, and passed with flying colors-
A couple audibles by YHC along the way. I was hoping to throw in some work on the Chin Up station at the track, but didn’t see it during our lap. Maybe because Dasher, always the lead dog, forgot which direction the track turns. And I might have been so smoked after Suicides that I forgot about the Pusharama until we were back at the front of the school.
Welcome to FNG Bouncer (Derrick Smith), another Spartan recruit from Kevorkian. Like the grim doctor and his Spartan partners, Bouncer means business. #strongneighborhood
Pretty soon we will have all of Lawson at Commitment!
Announcements
Hill and Dale present the “Death March”- May 29th at 7:00 PM. Details here
http://f3nation.com/2015/05/06/f3-death-march-preblast/
Blue Ridge Relay- one of the events F3 has been gathering for en masse, this is an amazing team relay from Virginia to Asheville, 210 miles of relay legs. Spots may be full now, but reach out if interested as people drop out from injury of last-minute conflicts. A truly memorable event! Sept 11-12.
8 sadistic men with an appetite for pain showed up ready for an ol’-fashioned beat down. Camacho lead the charge and proceeded to lead the men in a series of grueling total body exercises.
Warm up
30 side straddle hops
20 imperial walkers
10 merkins
10 Eight-count burpees
The Beat Down!!
Hill work:
Run down the hill, backwards run up hill
8 count burpees at top
Repeat cycle 4 times
Run down the hill, forward run up hill
merkins at top x 4
Mosey over to bridge and lunge walk across bridge
Circle of pain:
Around the world (everyone calls out an exercise) abs x 10/each
Around the world merkins x 5/each
Indian run:
300 meters
Bleachers:
Snake run up and down bleachers x 8
Suicides:
50yd line with 5 merkins at beginning
Lunge walk to 25yd line and back with 5 merkins at beginning
The home stretch:
Peoples chair shoulder press and dips. Begin w/ 30 presses and 20 dips. Count down by 10 for presses and 5 for dips. Repeat 4x
4 Corners
Merkin variations 5x at each corner. Forward run long side of field. Backwards run on the short side.
Mosey home
Moleskin
Another leader steps up at #Commitment to prep the Pax for the weekend! T-Claps to Camacho for crushing us right out of the gate. Backwards run up that steep hill was a real test. A couple of Pax obviously have a Reverse Gear that YHC (Snowflake) lacks. I would tell you who they were, except by being faster backwards, they were always behind me. (Confused yet?)
Crowbar, Mustang, Kevorkian and Camacho bring great energy to Weddington. We were missing some of the Charter members, and still had 8 Pax. #additionbydivision
Some of the highlights may be missing from my commentary; feel free to chime in below.
Snowflake (on behalf of Camacho)