20 men gathered at MRHS to run and do puships. More specifically, here is how it went:
Warm Up: 20 SSH, 10 merkins/10 plank jacks/5 merkins, 15 squats (all IC).
Partner Up. Set 1 = 15 hand slap merkins, partner carry across lot, 15 hand slap merkins, partner carry back (other partner). Set 2 = wheelbarrow across, flapjack, wheelbarrow back. Set 3: 15 partner derkins, sprint across, 15 partner derkins (other partner), sprint back.
Mosey to small track for 3 laps w/ 10 diamond merkins per lap. Mary until 6 arrive.
Mosey to back of the school for three more laps with one wall jump and 10 wide arm merkins per lap. Mary until 6 arrive.
Circle up for merkins and Mary: 20 dollies/20 flutters, 10 LBCs IC. 5 burpees IC,10 merkins IC. 20 American Hammers/15 Freddie Mercuries IC.
Mosey to “the globe”. At every streetlight, 5 burpee broad jumps and run to the next one (4 lights total).
Back to the launch point and finish with 10, 8, 6, 4, 2 – merkins with 10 count plank in between.
Moleskin: great workout and Dromedary continues to show what F3 is all about. We have a combination of veterans and very fit guys, several newer PAX, and everything in between. Everybody is encouraging one another and pushing themselves and as a result, you can see PAX getting more and more fit every week. Thanks all for tremendous effort – its an honor to lead.
Announcements: Sign up for Savage Race!! New UC workout – Thursdays at Weddington Elementary. Frac is your Site Q.
My apologies – I know there were one or two other announcements but I messed up the recording. Q fail.
13 men escaped the always treacherous Monday fartsack. The skies cleared nicely… grab your bell(s) and let’s begin.
COP: 5 swings, 10 IW (IC), 10 swings, 10 low, slow squats (IC), 15 swings, 10 mountain climbers (IC), 20 swings.
Warm-up complete. Remove sweatshirts and grab your heavy one.
Snatches x10 each arm, 30 flutters (IC). High pulls x 10 each arm, 30 LBCs (IC). Cleans x 10 each arm, 30 American Hammers (IC). One hand Swings x 10 each arm, 15 Heels to Heaven (IC).
Intermission: run to the playground (~75 yards), one set max pull-ups, run back.
Return to the circle for three sets of: KB Merkins (one hand on bell) x 10 each side/10 one arm rows each side.
2nd Intermission: run to the playground, one set max pull-ups, run back.
Return for the finale. 2 AMRAP sets ~6-7 minutes each. Set 1: 5 KB burpee presses, 10 curls, run to the median and back. Repeato AYG until YHC calls time. Set 2: 5 “burpee swings”, 10 tricep extensions, run to second median and back. Repeato until time called. 3 MOM to finish.
Moleskine: Another great turnout and effort at the Foxhole. Great to see Bratwurst make a return appearance!! YHC attempted to push the PAX while keeping everyone in step for the first 30 minutes, then use the AMRAP format in the final 15 to allow some of our more advanced PAX to fire things up. Fairly successful I think and YHC appreciates the good feedback. I think we pushed ourselves today men – mission accomplished.
No Announcements today. Weird.
The streets of Blakeney were fine but the steps, fountains, and even the little playground were coated in ice so YHC had to make some changes. Fortunately we discovered the conditions before the first jump ups were called and somebody wen swimming. Moving on… here’s what we did:
Warm Up: about a 1 mile mosey with stops along the way, all x10 IC – low slow squats, squats, jump squats, seal jacks, 6 count burpees, merkins, LBCs.
Mosey to kids’ playground. 4 sets of pull-ups, run a lap after each set.
Mosey to the circle in front of Brixx. For each lap, called exercise to the second lamp post then sprint the rest of the circle. Bear crawls, broad jumps, lunges, repeat for a total of six laps. Recover with Mary in between each.
Mosey to the semi-covered area between buildings. People’s chair + 10 donkey kicks, 3 sets. Then circle up for a merkins-fest. 10 “Mike Tysons” IC, 10 squats IC, 10 merkins, IC, 10 lunge-jumps, 10 merkins IC, run a lap, 10 diamond merkins IC, 10 “build a burpees”, 20 wide arm merkins OYO.
Triple nickel: run the length of the sidewalk (~35 yards), 5 burpees at one end, 5 jump squats at the other, whole thing x5.
Mosey back to Chick Fila and finish with partner carries, wheelbarrows, merkins & Mary.
Moleskin: awesome work by the PAX. With 4 people, there’s nowhere to hide and the workout seems to have good intensity and 2nd F. Great push out there. Enjoyed it men.
Announcements: Joe Davis Run – sign up or “ghost” signup to donate. It’s a great event every year so get out there!
8 PAX rallied on Halloween morning for something terrifying: multiple rounds of kettlebell and exercises with no rest. Pick your “endurance bell” and lets get started.
The Thang: Circle up for warm-up – 15 IW, 15 low/slow squats, 15 merkins, 15 SSH ( all IC).
Mosey to pull-up bars for Round 1: max pull-ups, 20 lunge jumps, 10 CDDs IC, max pull-ups, 20 monkey humpers, 10 CDDs IC, max pull-ups, 15 jump squats, 10 CDDs IC.
Mosey back to KBs for Round 2, a 6 minute circuit with 45-60 seconds of movement and 0-15 seconds of rest. Exercies are Snatch, One arm swings, squats, deadlifts, KB merkins (2 hands on bell) and Burpees.
“Round 3”: Lap around the school and 2 hand swings until 6 arrives. Everybody gets in at least 20 swings.
**Repeato Rounds 1,2, and 3.**
At this point, everybody looking a little scared. We finished with a little less endurance, a little more strength. Upright rows x 10 IC, Tricep Extensions x 15, Curls x 10. Repeat. Bear crawls ~ 20 yards. 10 bent over rows each side, 15 squat thrusters.
Moleskine: Strong effort by the PAX this morning. We kept it moving throughout and everybody was keeping up with only a little grumbling. An honor to lead as always.
Announcements: Sign up for the Christmas party damn it.
20 PAX assembled to pair up an make an assault on the parking deck (the one we don’t get kicked out of!) Here’s what we did:
Mosey to the BB&T parking lot for warm up: 20 IW, 10 squats, 10 merkins, 10 MC, 10 merkins all IC.
Mosey to the deck for the Main Event and partner up for Catch Me If You Can. Round 1 = 10 diamond merkins and chase/high knees (2 ramps). Round 2 = 10 wide arm merkins and chase/butt kicks (2 ramps). Round 3 = 10 merkins and chase/broad jumps (1 ramp).
Take stairs to the bottom and plank it up. AYG to the top and Mary to wait for the six.
Mosey back to starting point. Round 4 = 10 squats and chase/bear crawl (1 ramp). Round 5 = 10 squats and chase/backwards bear crawl (1 ramp). Round 6 = 10 squats and chase/inchworms (1 ramp).
Stairs to the basement, AYG to the top, Mary. Mosey back with 3 stops for merkins. Kill time at the end with my new favorite thing – Wild Turkey leading what I like to call “Unconventional Mary.” Don’t remember the exact names of exercises although I do remember Frehleys’ addition – “Wax the Dolphin.”
Moleskine: Strong effort today on what was designed to be a little bit of an uncomfortable workout. Thin Mint was supposed to lead today but got an injury so we switched him to 10/18 (don’t miss it) and YHC stepped in to try to give the PAX a cardio workout worthy of the Mint Man. I think everyone thought there was more running than there really was – we only did 2.2 miles but it seems like a lot more when you’re mixing in the crawls, etc.
Announcements: Come out and support the Ragnar runners this Saturday. Beers, F3 tents, what more could you ask for. 3rd F begins a new study of the Book of John – no preparation needed, just meet at Einstein’s following Swift/Bagpipe. Southern Discomfort – October 22, check web site for details. Another 3rd F alternative – Tuesday nights at 7:30 at the Rusty Onion. Check web site and Twitter as it will be alternating Tuesdays.
Another great Saturday morning to do F3!! Good site, good guys, here’s what we did:
Mosey across the way and circle up: 10 six count burpees IC, 10 squats IC, 10 MC 10 merkins 10 MC, IC, 10 jump squats OYO. Onward.
Mosey to fountains. Run from fountain to fountain, 20 decline merkins at one end, 20 incline merkins the other. Repeat for 3 sets. Then 2x dips IC and 10 jumps ups OYO.
Mosey to the hill behind the shopping center. Stop a few times for Mary. Then Main Event:
Rock pile ladder running up the hill. Rock pile 1 = 10 squats. Rock Pile 2 = 10 overhead presses. Rock pile 3 = 10 curls. Rock pile 4 = 10 tricep extensions. 5 sets total if time allows and finish t playground.
Alternate pull-ups and in and outs on the swingset until Six arrives. The mosey home stopping for: lunges, broad jumps, wide arm merkins, diamond merkins, other stuff, flutter, dolly, can’t remember, and merkins.
Moleskine: I love Saturday mornings. Really appreciate the effort of the whole group. Thank you to Dry Rub for making the trip to SOB land. Great Coffeteria after with the Kiawah running team of Bratwurst, Bunker and Thin Mint. Special mention to these guys who are taking running to the next level. Expect big things when they run that race. Kid Rock is a big time F3 leader. Not just because he brings iced down bottled water for all the PAX after workouts although that is definitely huge. He also leads by example and challenges the PAX, then brings encouragement to all. Triple 7 is bringing it all the time and Marlin crushes the workout as well and great to have Nemo even though he makes the rest of us look bad. Pleasure to work out alongside you all. SP
12 tough SOBs came out this morning for running and pain stations. Here is what we did:
Mosey to the small parking lot for warm-up: 20 mountain climbers, 20 squats, 15 merkins. All IC except the cadence for MCs got interrupted when a car turned in and we had to scatter.
Then head to Lochness for part 1 of the main event. Run laps around the lake with stops for 10 jump ups, a wall walk the length of the 2nd patio, and 20 dips on picnic tables. Go as far as you can until time is called, ~10 min.
Mosey to the hill on Ballantyne Corp Pl for next stage of the workout. Partner up. Run the hill with your partner and do 20 derkins each at the top, 20 hand slap merkins at the bottom. Repeat until time is called.
Mary: 20 flutter, 20 dolly, 15 Russian twist, all IC.
With your partner, run ~30 yards of the hill alternating forwards, backward, and shuffle each side. Finish with all you got to the top. Mosey back to launch with several stops for Mary and merkins.
Announcements: Convergence Sept 13 in Indian Land. F3 Ghost Flag needs PAX – check Slack for updates – next event in Shelby on August 20.
10 men posted at Fat Camp Wednesday morning to get stronger and faster. The faster part came first. Here is what we did.
The Thang:
Mosey to the soccer field and line up on the goal line. Warm up with 20 MC IC, 20 lunge walks, 20 SSH IC, 50 high knees, 10 merkins IC, karyoke rest of the way to the end. Run the length of the field back, accelerating to the midfield line and decelerating the rest of the way.
Sprints: 1 halfway (jog back), 1 full length, (jog back) and 1 full length, jog halfway and then sprint the rest. In between, do one set of core exercise IC and one plymetric exercise AMRAP for 20-30 sec. Exercises in order were: man-maker merkins, 180 jumps, back bridges, ply merkins, peter parkers, and single leg broad jumps (10 each leg). Finish with 4 sprints of half the field. In between, pause for 20 single count merkins, then drop to six inches for a 10 count, which was the starting position for the next sprint.
Mosey back to the lot for strength work. Circuits were done with a “pacecar” where one station had a prescribed number of reps, everything else AMRAP. Circuit 1 = 15 KB squat thrusters, in and outs on the swings, 2 handed swings, and pull-ups. Repeato. Circuit 2 = 10 KB cleans each arm, decline merkins on the swings, double KB cleans, and dips. Repeato.
Mary: PAX choice for 8-10 min, during which PAX took turns doing muscle ups on the bars and fireman carries with KBs.
Finish with 3 sets of: KB merkins (10, 10, AYG), 5 burpees OYO, Curls (20, 15, 10).
Moleskin: Fat Camp is a great concept. Even without much gear, there is stuff we can do to focus on strength and speed and make a good compliment to running workouts and boot camps. The key is doing the exercises with intensity, which this group of PAX did an awesome job with. Starting with the sprints made the back half pretty brutal but the sprints themselves were high quality with guys going all out.
16 brave men, including 1 FNG, came out to the muggy gloom this morning for Dromedary. Here is what we did:
Warm up with a mosey around the lot that included backwards and a couple karayokes. Circle up for: 20 mountain climbers IC, 15 squats IC, 5 burpees OYO, 20 SSH IC.
Sally (Round 1) – Hopefully no explanation needed here. Strong performances by Frack, Dasher, and Hollywood with Dasher taking the title.
Three rounds of laps around the parking lot with exercises included. Round 1 = 100 walking lunges, Round 2 = 50 plank jacks, Round 3 = 25 squat jumps. Mary after each to wait for the 6. Then cirlce for: 20 pistol crunches, 10 toe tap crunches, 10 russian twists, 10 heels to heaven (all IC).
Run to the school and grab some wall. Three rounds of Peoples Chair w/ 50 overhead presses + 10 donkey kicks OYO.
Run back to launch for Sally Round 2. This time all PAX are encouraged to get back in as soon as possible after failure. We finished the song.
Announcements: 1. Volunteer event at Anne Springs Greenway this Saturday. See Pre-Blast from Honey Bee. This is an awesome chance to serve the community and spend time with 2.0s. 2. 6K race at Whitewater Center this Saturday with beer and breakfast event following. Contact Dasher for details. 3. Sign ups for F3 Golf are live. Date is July 29. Sign up on the web site or contact Bananas for details.
Moleskine: Great to lead this group as always. Special shout out to Shop Dog (respect) for a strong workout and great progress over the last ~6months. Enjoy your shirt, you earned it!
24 men came out to Dromedary this morning for their down pain-ment… and to purchase some fresh farm goods. Here is what we did:
The Thang:
Mosey up to a larger parking lot to get some room for warm-up: 25 SSH, 20 low slow squats, 10 merkins, 20 mountain climbers, 10 merkins (all IC).
Run to the Globe (~.25 mile) and plank to wait for the 6. Alternate six inches/regular until all arrive, or as Bananas called it – “4 merkins.” Then 10 jump squats OYO, 10 military merkins IC, 20 LBCs IC, 5 burpees OYO. Run back for 20 dollies, 25 flutters IC.
Mosey to the rock pile, partner up and grab one rock per pair. Ladder of exercises as follows (P1 has rock, P2 does called exercise until P1 completes reps):
Set 1 = P1 10 squats, P2 = burpees. Set 2 = P1 10 squats + 10 presses, P2 = merkins. Set 3 = P1 10 squats + 10 presses + 10 curls, P3 = LBCs. Set 4 = P1 10 squats + 10 presses + 10 curls + 10 triceps ext., P2 sprint to the median and recover jog back.
Next, “catch me if you can” with your partner across the lot. 10 merkins then run to catch the partner with the rock. Stop at the base of the hill and drop the rocks. Then partner carries up the hill, 10 hand slap merkins at the top, jog down, flapjack and repeat.
Next, P1 does called exercise with a rock while P2 runs the hill and does either burpees or jump squats at the top. Rock exercises were curls, tricep extensions, and flutter presses. Haul rocks back to the pile with your partner and finish up with ~6 minutes of Mary: Freddie Mercury, heels to heaven, military merkins, pistol crunches, regular crunches, military merkins, russian twists, LBCs.
Moleskine: Awesome job by the PAX today as the numbers keep creeping higher at Dromedary. Special mention to Landshark, Flipper, and Hoops. These guys are 2.0s who post regularly (if not every week) and really help lead the workout with their strong efforts and high fitness levels. Landshark and Flipper are starting out to sell some of the stuff from their farm (again, these kids W-O-R-K) so lets support them, see below. Welcome to FNG Catamount, another youngster we expect big things out of!
Announcements: 1.) 3rd F Thursday at Brooklyn Pizza @ 7:30. Ice 9 on Q, 2.) Prayers for Wheels, an F3 UC brother who has just discovered he has cancer. Tests and treatments to follow so please reach out if you can or keep in prayers.
And last but not least… Landshark and Flipper are selling farm fresh eggs and goats milk from their farm. $4 per dozen and $2.50 a quart. YHC took home some goat’s milk this morning and I know Dasher got some as well. Contact these guys via e-mail at: karryelson@gmail.com