Use the FITT principles to plan your workout schedule
F- Frequency: The number of times you exercise per week
I – Intensity: You can rate your fitness intensity level with heart rate levels and perceived exertion (scale of 1 – 10). As a general rule 80% of your exercise time can be moderate and 20% should be high-intensity.
T- Time: Experts recommend 3 hours of physical activity for maximum health benefits. That’s four 45 min workouts.
T- Type: Generally, you should engage in a variety of exercise – cardio, strength and mobility/stretch.
Eight came to slay at Nightmare on Elm. The rain held off, but it was humid.
Quick lap around the theatre and COP
Side straddle hops
Imperial walkers
Steve Earls
Plank jacks
Cone drills
1 – 20 ft forward, 40 ft back 20 ft forward x 5
2 – Zigzag cones x 4 x 20 ft
5X
Kate Bush (Run up that hill)
20-20-40 R1
20 sec burpees
20 sec 1-arm plank
40 squat variety
x3
20-20-40 R2
20 burpees
20 plank
40 lunge variety
x3
Cones drills x 3
Kate Bush
20-20-40
‘merican push-ups
Superman
Abs (flutter, leg lifts, sit-ups)
x3
Cone drills X3
Review
Thank you to everyone who came out. I was really happy to lead this site to offer additional variety to the F3 SCLT AOs. We’re offering low-miles workouts with high intensity drills. HIIT workouts are among the most efficient ways to boost cardio and strength. Plus, it increases your metabolism to help lose weight.
The crew put in work this morning. Not a ton of chatter, but lots of encouragement. I saw everyone pushing through reps. It was nice to see some folks I haven’t seen in a while including Mighty and Kelley. Plus, Lafawnduh and I’s sons go to the same Boy Scout Troop.
Stay strong! See you in the gloom!
It is a dark time for the Rebellion. Although the Death Star has been destroyed, Imperial troops have driven the Rebel forces from their hidden base and pursued them across the galaxy.
Evading the dreaded Imperial Starfleet, a group of freedom fighters led by Wild Turkey has established a new secret base on the remote ice world of Stone-Hoth-enge.
The evil lord Darth Helmet, obsessed with finding young(ish) Wild Turkey, has dispatched thousands of backblasts and into the far reaches of space….
Camera zooms to Wild Turkey and Lex “Solo” Luthor riding tautauns for a pre-run. Along the way Lex wryly states, “There isn’t enough life on this ice cube to fill a space cruiser.” No sooner did he finish his words, did Happy “Wampa” Meal emerged from a snow drift . The trio return to the rebel base to find it bustling with hearty soldiers emerging from ice-crusted vehicles. Without warning, the AO is under attack from Empire Star Destroyers who’ve located the pax. With shields breaking down and an ion cannon providing cover, the rebels narrowly escape. “You will go to the Dagobah Parking Garage”, whispers the voice of Luke’s fallen Jedi Master O-Mr. Bean Kenobi. Training proves difficult. A despondent Turkey is told by Yoda, “Do or do not, there is no modification!” INSERT training montage with Turkey and Pax swinging on vines, doing flips and running with Yoda in a rucksack. Their Jedi training (nearly) complete the pax zoom to Cloud City with the promise of safety. Despite the pax’s best efforts, the crew end the workout in peril. Lex in carbonite, Turkey missing a hand and working out daddy issues, and a besmirched Tagalong who after declaring his love to Lex was given a smirk and told, “I know.” Awkward. Tune into 1983 when the Pax fly to Endor to learn to prepare for GoRuck by carrying logs with Ewoks.
Warm-up
SSH, horizontal SSH (snow-angels), mountain climbers and plank jacks
Tusken Raider Sand(people) bags
Thrusters, flutter press, curl & press, sit-ups
Dagobah Parking deck
20 push-ups, 20 squats and 20 lunges each level going up
Burpee elevator 10 – 6 going down
assorted wall work – air press, donkey kicks, shoulder taps + Mary going up
Polar bear crawl challenge in the snow at top
Burpee elevator going down 6 -1
Return home and endex. 3+ miles ran.
Moleskin
I was truly relieved and flattered by the strong showing. Thank you for braving the weather. The veteran crew put in the work this morning!
May the force be with you!
If Voodoo’s spreadsheet and the Pax’s reaction to your musical selection has you paranoid, you play Paranoid. The Black Sabbath album sits neatly within the hard rock venn diagram of grunge and metal the boys seem to enjoy. I didn’t hear any complaints and that’s high praise.
Warm-up
Side straddle hops
Imperial walkers
Steve Earls
Halos
Around the world
The Work
10 Single-leg Roman deadlifts, each leg
5 x 5 Double cleans
5 x 5 Double rack squats
Waiter carries down and back ~ 30m
5 American swings
5 Rows, each arm
5 Push-up, pull-through
5 Sit-up & press
Waiter carries down and back ~ 30m
10 American swings
10 Rows, each arm
10 Push-up, pull-through
10 Sit-up & press
Waiter carries down and back ~ 30m
15 American swings
15 Rows, each arm
15 Push-up, pull-through
15 Sit-up & press
Waiter carries down and back ~ 30m
10 American swings
10 Rows, each arm
10 Push-up, pull-through
10 Sit-up & press
Waiter carries down and back ~ 30m
5 American swings
5 Rows, each arm
5 Push-up, pull-through
5 Sit-up & press
Core
60 secs of elbow plank, hollow body hold and glute bridge
10 push-ups
Moleskin
After 45 min of that, I feel like an aged Ozzy. We had a mostly quiet crowd today, except for Urlacher who channels his inner Monica Seles during the sets. Thank you to Voodoo and War Eagle for sharing bells today. Frehley and the Worm were on best behavior and gutted out the sets. Mighty powered through reps finishing first just about every time.
The key to training is discipline. Motivation is fleeting. Discipline requires commitment even when you’re tired, sore and pissy about yesterday’s ShoreCard workout that left me physically and emotionally abused. Anyways…another morning and another chance to get better.
Ruck up and carry sandbags to the track –
Round 1
Lap A – Ruck only, American Indian Style Run
5 Sandbag get-ups, 5 sandbag squats, 5 push-up/sandbag pull-thru and 5 sandbag sit-ups
Lap B – Ruck/Sandbag carry
10 Sandbag get-ups, 10 sandbag squats, 10 push-up/sandbag pull-thru and 10 sandbag sit-ups
Lap A
15 Sandbag get-ups, 15 sandbag squats, 15 push-up/sandbag pull-thru and 15 sandbag sit-ups
Lap B
20 Sandbag get-ups, 20 sandbag squats, 20 push-up/sandbag pull-thru and 20 sandbag sit-ups
Lap A
Bring sandbags and rucks to the surface lot. Ditch Sandbags.
Round 2
Ruck overhead 20 yards
1 burpee, 2 ruck swings, 3 toe-tap crunch with ruck overhead
repeat carries and exercises adding multiples until
5 burpees, 10 ruck swings 15 toe-tap crunch with ruck overhead
Moleskine:
Kudos to CheeseCurd and Focker for getting back out after a rough day at Shore Card. Geraldo has been providing essential wisdom for taking on an event. He knows his stuff. Grateful for the SACS crew for providing great training for GrowRuck and functional fitness.
Announcements:
Adult bike drive
F3 10 year anniversary in Cape Fear
Full house and miler temperatures greeted YHC for a substi-Q at Bagpipe. We’ve got some new faces and an out of towner, too. Keep coming back Mountie, Odd Job and Yard Tool!
Circle of Pain
20 Side-straddle hops
20 Imperial Walker
20 Steve Earls
10 Mountain Climbers
and then a truck tried to run us over…
To the Loch Ness Beach!!
Beach Party 1 – Upper body
25 (IC) Shoulder taps
20 (IC) Maktar N’Diaye
15 (IC) Dips
10 (IC) Incline ‘mericans
5 (IC) Decline ‘mericans
After every set, we hopped the wall and ran to the beach (pond shoreline)
Long way around the circle to second outside seating area
Beach Party 2 – Lower Body
25 (IC) Squats
20 (IC) Sister Mary Catherines
15 (IC) Step Ups
10 (IC) Wall climb overs
5 (IC) Burpee Wall Jumps
After every set, run to the beach
Bear crawl – ‘Merican – Broad jumps Circuits x 2
DuckWorth’s Wall Party – Core
25 (IC) LBC
20 (IC) Freddy Mercury
15 (IC) Flutter
10 (IC) Dolly
After every set run to the 2nd Island and then climb over the Duckworth Wall
Back at the AO for Heels to Heaven and Plank
Field Notes
Things I try to do when I Q:
1. Keep it simple. Try to think of two or three major activities to accomplish.
2. Work the whole body – upper, lower and core
3. Use the environment – use the walls, hills, grass, curbs to make the workout interesting.
4. In addition to the popular exercises, throw in a few new movements to make sure everyone is paying attention
5. Stay together – COUNT IT OUT. It’s the best way to stay together and keep everyone accountable.
6. LEAD LOUD – Speak up and be clear about what we are doing. Be encouraging, but not obnoxious
7. Be reasonable – Don’t call anything you can’t do and don’t expect everyone to get every rep. It’s ok to modify as pax.
8. Keep boot camps under 3 miles.
9. No standing around.
10. Have fun. If you didn’t laugh when Rousey sang Neil Diamond’s Coming to America on the wall climb, check your pulse.
I’m a fraud, a thief, a liar and a cheat.
I can’t do anything right.
I only care about myself, stuck in my head all day.
99% percent of the day is same as yesterday
I tap on keys and stare at screens.
Does it ever really matter?
That’s the self-loathing I deal with every day. F3 helps the clear gutter of my mind and refresh my perspective.
Today’s workout was cribbed from Thursday’s Asylum backblast. Four exercises, pyramid style. Every half-mile we did all four exercises starting with five and escalating up an additional five to 20. Then another 20 and back down to five. You’ll get four miles and 100 of each exercise. The route was a traditional down and back. From Another Broken Egg ran down Community House to Endhaven, then Rougemont and back. (Rougemont is all hill to compliment the flats of Community House.) We tacked on a few extra steps on the way back in the Enhaven Elementary parking lot.
Moleskine:
Tough as nails crew today. We complained, but we got it done. I think every got 100 reps of each exercise. Remember, if you can’t do it, don’t Q it. The key is to not let pax do the exercises OYO style. They will cheat. It’s human nature. Call every rep. Watch your crew. If they are struggling, give an extra beat between exercises, but keep everyone on task. You’ll always do more with a team than you can do alone.
Keep pushing mofos!
From the very dark cinema side lot, we circled up for jumping jacks and time bomb burpees.
The Main Event
Forming an Native American Run from the shopping center to the St. Matts brick wall via Elm.
50 shoulder taps & run to the curb
40 hip slappers ”
30 regular push-ups ”
20 incline push-ups ”
10 decline push-ups ”
Run to the weird neo-classical financial building with the fountain
50 squats & run to the bush
40 Sister Mary Catherines ”
30 Mountain climbers ”
20 step ups ”
10 jump ups ”
Native American run back to AO
50 LBC & run to the curb
40 Flutter ”
30 Dolly ”
20 Freddy Mecury ”
10 sit-ups ”
Finish with Time bomb burpees and jail break home.
Announcements
Beer Run
Functional Fitness Challenge
GrowRuck
Get vaccinated
Moleskine
A boisterous crew, but we did enough miles to keep anyone from getting too silly. Circuit City, Mic Check, Morning After, Floor Slapper and War Eagle out front. Good to see Olaf back. Cooter asked for no hills and I delivered. He’s cancer free for 2+ years, prayers up for that.
Spring is here and the weather was perfect.
Leave from OrthoCarolina
Travel north for a 1 mile warm-up to corner of Ballantyne Corp and Ballantyne Commons Pkwy and around the parking deck. Traditional dynamic stretches.
The Workout – Acceleration Runs up Ballantyne Commons Hill to Johnston Rd. Starting with a mosey gradually increase your speed finishing with a full sprint. (It’s about .4 mile to the top.)Recovery jog back to the start. Rinse and repeat until 6:05.
Moleskine
This workout is a test of endurance, speed and mental grit! All the things that make Swift great. Most got 5 laps, Soft Pretzel and Bratwurst got 6. The new guy Right Turn had no trouble cruising past me for his final lap. Wingman got straight after it and Kirby and Atlas chugged along from start to finish. Even Citgo figure out where we were! Great work all!
Lots of fun challenges coming up –
Waxhaw Trail Fest
RuckBreaker
Functional fitness
