23 men showed up to Death Valley in an anti-BRR style workout.
To keep the spirits high I brought 3 of our Charlotte Eagles Wooden crosses, each weighing in about 130 lbs.
We stayed in the parking lot, broke into 6 groups of 4
1st round, 3 of the groups run with a cross (1 lap around the parking lot) while 3 do a called exercise as they wait for the group running to get back and hand it off.
Round 1: Running Group with the cross stops twice at each end of the lap, doing 10 squats each time. Exercise group doing Jack Webbs till the group gets back.
Round 2: Running group with the cross stops and does 10 over-head presses- exercises group doing jack Webbs
Round 3: Running group with the cross stops and does 10 squat thrusts. Exercise groups does burpees until the handoff
Round 4: Running group with the cross stops and does 20 squat thrusts. Exercise group does planks till handoff
Round 5: Running group with the cross stops and does 20 squat thrusts. Exercise groups does jack Webbs.
Finish up with some PAX choice Mary…
Moleskine:
I appreciate everyone being willing to try something a little out of the ordinary.
I thought Buttermaker’s group was really killing it, way to push the pace.
Shout out to Fireman Ed on the group of 3, that looked very rough.
(Online tool for backblast looks different so am modifying/adapting as best as I can)
Shortly MLB teams will be infused with a crop of top farm players that are focused on stepping up and making the big league squad. It brings hope and new life to the big league organization. Such was the case at RY this morning. 3 FNG and two that returned for post #2 (Lochte and Keister)
Thang:
Disclosure provided
Mosey to lot:
SS Hop, Imp Walker, Low Squat, Bulgarian Ball Bust, Peter Parker, Merkin.
Mosey to Cantina 1511 lot. Series of “there & back” loops:
-Buttkicks there, side shuffle, back run, side shuffle (x2)
-Lunges there, Carioca, reach backs,Carioca (x2)
-PARTNERS 10 hand slap Merkins each, run there, 10 partner sit ups each, back (x3).
Mosey to fountain. 15 dips, run to stone benches 15 jump ups, loop around 1 building (x3)
Plank
Run to theatre wall, People’s Chair:
-right leg, left leg, 30 air presses
-right, left, 42 air presses.
Mosey to grass hill:
-20 LBC, bear crawl to top, 10 Merkins (x3)
10 Burpees OYO
Mary: Heals, Freddy, and Protractor.
Moleskin:
-several convergence ops coming including Labor Day and later in Sept. Watch newsletter for detail.
-fun to see new guys pushing it, and thanks to the vets for support.
-fairly friendly FNG names today, caught the Pax on a good day.
-10 count by Heartbreaker at the end with Protractor-ouch!t the Pax on a good day.
-McGee may have added extra for each “done, what next?” Do another and pull FNG with you! (Great job). And thanks McGee for taking us out COT.
-fun and honor to lead/Q! And thanks Heartbreaker and Strawberry for site Q, much appreciated.
Today was the first day of school for the host school of The Charge’s AO and the kids are surely ready to get back at it. So, we followed suit and focused on some F3 basics. Here’s how it went…
Disclaimer given and run to student drop-off with a short high knees and butt kicks. Continue run to small BB court where we circled up for:
COP
Recover and Run to Stadium Steps for Modified 7’s:
Burpee at bottom (increment), Carolina Dry Docks at top (with no decrement = 7 each round); [1,7; 2,7; 3,7, etc.]
Plank when done, then:
Mosey to football field, with a stop for calf raises on steps (crowd pleaser!), circuits on field:
Mosey over to track for a couple of laps, with some arm work to break it up:
Mosey to launch for some Mary:
LBC x 15 IC; Oblique each side x 15 IC
Then, QIC learned not to turn control over to Baracus with 2 minutes remaining. He led us in:
COT
Take out by Baracus
Moleskin:
Thanks to the PAX for working though and enduring YHC’s virgin Q. It was great to lead this group. Good work put in by all.
On this back to school day, YHC needs to sharpen his espanol as Baracus’s counting in Spanish almost got me lost
No announcements
12 Brave men report for duty at the Maul. Apologies in advance – my phone did not save the list of the PAX and poor memory so sorry for anyone I missed.
The Warm up in cadence
15 Navy Seal jacks
15 Merkins
15 Windmills
15 Imperial walkers
The Thang
Part 1:
Run to the back of the Movie theater and partner up.
Parter 1 cycles through ~15 merkins, LBCs, squats and dry docks
Partner 2 run the pavement around the back of the movie theater
Both touch the wall and run up the hill
rinse and Repeat 4 times
Part 2:
Make you way to the field near the road and line up arms length apart in the plank
Last man runs/jumps over the over legs.
Keep going until reach second power pole
Part 3:
5 Burpees on your own
run a little further
10 Diamond merkins in cadence
run a little further
20 Dolly’s in cadence
Run to the bottom of a hill
20 Rosalletas in cadence
run to the top of the oil
20 LBCs in cadence
run to the bottom
20 toe tap crunches in cadence
Warm Down
Form a circles, on your back and hold legs at 30 degrees
First person runs around the circle pushing down the legs
Repeat until everyone has run the circle.
Time up.
Thanks for the lead gents.
OB
14 total for the workout. The Indian Land people came out for the Black Diamond today. The parking lot was full of some unfamiliar cars; YHC is usually pretty good at playing automobile Jeopardy game.
I’ll take Alliterative Domestics for 100 Alex. “This blacked out, backed in Tesla is usually on two wheels and brimming with colorful kettlebells”. Answer: What is the Voodoo Vehicle?. (that was easy…ya… it was the $100 question), or , Same category, for 200, “This two tone #builtfordtough black on silver F-150 is bigger than it’s driver’s social media presence and is often filled with orange home depot buckets”, Answer: What is the Tolkien Truck (also easy). I’ll take The DMV Knows My Nickname for … ok, enough of that.
Good to see a few rare faces (rare to YHC at least). Billy Lap was taken to collect any stragglers (only 2), a brief disclosure given, warmup neglected, and we were off. Here’s what went down.
Split the men into 2 groups of 7:
– Group 1 (let’s call them Foxtrot Company, led by Fire Hazard #tclaps)
– Group 2 (let’s call them Alpha Company, led by Argonaut)
Each group would do the segments below, switching and repeating between the Run and the Gauntlet, so each group gets a total of 4 runs and 4 times through the gauntlet.
33 seconds on, 12 seconds off, rotating through these exercises:
1. Muscle-Ups (on a chest high bar)
2. Goblet Thrusters (Single 24kg/53lb Kettlebell)
3. Pull-Ups (Dead-hang)
4. Toes to Bar
5. Clean and Jerk (Barbell, 95lbs total)
6. Heavy Swings (36kg/80lb Kettlebell)
7. Dumbbell Burpees (Pair of 20lb dumbbells)
8. Dead Lift (Barbell, 225lb)
Run Out down the slope for 2 minutes 30 seconds, leader calls “turn around”. PAX turn around and run back up, aiming for a negative split.
(The “slope” is about a 40-50ft gradual fall/climb over 0.3 – 0.4 miles)
After round 4 of the Time-Based efforts through the Gauntlet and the Run, the 7 men from Alpha Company (Group 1) line up behind the deadlift’s. The men from Foxtrot Company (Group 2) circle up in the parking lot and rotate leading some core work.
Each PAX through the gauntlet as fast as possible, doing 4 quality reps at each station. After someone finished, give your self a short break then relieve one of the PAX from Foxtrot Company’s Mary circle and get in line to sprint the gauntlet. Continue Mary until all had completed the gauntlet. Some good assorted Mary:
– Crunchy Frogs
– Roll-Up Vs
– 6-inch Plank Jacks (surprise, surprise)
– H2H
– La Rosalita
– and many other fan favorites.
When done, mosey down to the lower parking area (about 250 yards from launch), circle up for:
– 20 Phelps Merkins (see link scroll halfway down )
– 15 LBCs.
– Lay on your stomach…wait.
– Ready, Set, Go. Sprint to launch.
– Count, Name, Take-out.
Today’s Black Diamond was one of those workouts (as are many others) that can be easy or hard depending on how much you push yourself. The 14 dynamos that comprised this morning’s PAX ensured a difficult workout by pushing each other, it would have been a flop as a Black Diamond otherwise and could have been a very easy workout if folks didn’t push for more reps in the stations, or more meters on the run. Hopefully, today’s effort was enough to both cause some good cardiovascular discomfort during the effort (build that strong heart), and some good hypertrophy and muscle breakdown that’ll hurt tomorrow (build it back stronger). Hard to recall all the quality individual efforts today as the PAX were broken into 2 groups, and YHC had salty sweat in the contacts that occluded my view after round 2 or so. Same sentence can apply to all: good work!
Thanks for the opportunity to lead. Pebbles has next Black Diamond, stay tuned to the @F3BlackDiamond handle (don’t hold your breath for the retweet).
Happy Birthday Fire Marshall Bill, Argonaut Out.
Many convergences where mentioned:
– Labor Day at the Maul (stay tuned to Twitter for times)
– September 14th at Calvary Church (stay tuned for to Twitter for times, or ask Goonie)
– Indian Land convergence / honoring deploying service member (Bounty Hunter’s bro-in-law, ask Bounty Hunter for details)
F3-Swift launched at 0515 on Tuesday morning into the surprisingly fresh and cool feeling dark morning. Some PAX got in some extra work at 0458 (Bunker with his pre-warmup routine) and others started right at 0500 with some easy running.
The PreBlast:
@F3Sob #F3Swift #PreBlast https://t.co/HCvC4LGvQn
— Bratwurst (@bratwurst_f3) August 22, 2016
The PreBlast Questions:
https://twitter.com/TigerRagF3/status/767911547540738048
The THANG:
21 PAX ran up and down a painful flat-top pyramid at #F3Swift. #sobCounts pic.twitter.com/we4rqQNEzJ
— Bratwurst (@bratwurst_f3) August 23, 2016
The Moleskin:
SYITG,
Bratwurst
A nefarious pre-blast implying we would run a lot at Anvil worked in motivating our former Area 51 Nantan out. He was all geeked up ready to put on a head lamp and run some hills but alas it was not in the cards #readallthewaytobottomnexttime. Pretty sure the disclaimer protects me from claims of false advertising in addition to physical harm.
Fourteen strong gathered at the largest Church between Matthews and Pineville (as far as I know) for some mid week cardio work with some running. Udder was the entertainment for the morning with an interesting workout outfit – wife didn’t see him leave the house apparently and the sale at Wal Mart must have been 90% off.
The Thang:
Jog to far side of parking lot for COP with IW’s, Merkins, Diamonds (CDD for YHC per TR), Squats, Peter Parker all in cadence and wrap up COP with 10 turkish getups.
Jog to playground for circuit work – 25 pull ups, 50 merkins, and 75 squats in whatever order you choose.
Mosey over to parking lot for the oldie but goodie four corners. Sprint to each corner (extended for Lobsta and TR #overachievers) and perform 10 of called exercise.
A few minutes of mary for active recovery with Q fail to entertain the PAX (do as I do and not as I say)
Mosey over to rock pile and partner up with team grabbing one lifting rock. Partner suicides with called exercise. Partner 1 sprints to light pole while partner 2 does curls and then flap jack. Partner 1 sprints to tree in lot while Partner 2 does push presses and then flap jack. Partner 1 runs to far light pole while partner 2 does lateral extensions and then flap jack. Rinse and repeat except only sprint to first light all three rounds.
Drop off rock and jog around lot back to starting point. Finish with knee ups until time expires.
Naked moleskin:
Tiger Rag ragged me all morning about no BRR training per the pre-blast but he failed to read the bottom where I called an audible in the pre-blast. I hate running and two long running workouts a week is enough (actually one probably does the trick when it’s called Horsey).
Udder wore more colors this am than a circus clown. Probably should have him meet Chester over at Horsey as they might become friends.
Drago and Rappers delight are young men that are consistently getting after it early. Great to seem some guys under 20 out in the early am.
Iron Horse and Hops looked no worse for the wear from the recent honeymoon (I mean trip to Wisconsin). Does cheese help you stay fit?
Ickey is like Usain Bolt, Fastest 50M sprinter in the group but probably has never run more than 1 mile at a time. He said the Spartan Super took like 27 1/2 hours.
Lobster tried to Q jack and add some distance to the four corners. TR was the only one to take the bait but I didn’t feel bad since he wanted to run.
Announcements – Convergence at Anvil on 9/14 and F3 Golf tournament next April 7. Its not to early to start hitting range balls based on what I saw a few weeks ago.
Praise God in all you do and seek out his wisdom.
Most were suprised this morning when stepped out and realized they weren’t sweating walking from their front door to the car. Always some good mumble chatter, mostly about how happy we’re not running with Brat.
Warm-up:
Mosey to the parking deck and completing the following befor arriving.
Made it to the parking deck and followed up with a couple more warm-ups.
The Thang:
Grab a date to the party (partner up). Between you and your partner complete the alloted amount of reps for each excercise. Each level was a separate excercise. While partner one was performing the assigned excercise, partner two was running down to the next level down and back up again. Flap jack until all reps were completed.
Excercise as followed:
Once everyone was at the top, we only had about 10 minutes left. That gave us enough time to go down each level and perform 10 resistance merkins with your partner.
Mosey to COT
Moleskin:
All 35 who posted seemed to enjoy the cool weather accompanied by the aweful workout (Mainly talking about Brat’s). It couldn’t have been too bad since we did have 2 FNGs tag along for the ride and didn’t curse me out (at least to my face).
Anoucements I heard the following:
Think that’s about it… always an honor to lead!
Bounty Hunter over and out!
23 men showed up for the 4Mile 4Way hill blaster.
We ran to the 4Mile 4Way stop. From there, pick your poison until 0600.
1 – Raintree Lane from 4 way stop to Providence Rd and back.
2 – Four Mile Creek from 4 way stop to 3 way stop blinking light and back.
3 – Raintree Lane from 4 way stop to gravel lot at clubhouse and back.
4 – Four Mile Creek from 4 way stop to stop sign at townhomes and back.
Run back to base at 0600.
The Pax were all business today. Just doing work on the hills, finalizing the BRR prep. TR didn’t show because he knew the blinking light hill was looming.
Announcement: Area51 turns 5. Convergence at Anvil on 9/14. 0515 start.
16 men gathered in the shadows. Most were excited, some were confused, others were just downright giddy with excitement, I mean after all I was on Q..ha
The ‘business’
stuff:
labor day convergence – check site for metro and area 51
Instead of #Rocknation it really should be #thatworkoutsucked