A few laps to loosen the legs up, some suicides to get the lungs working, and then a dedicated stretch of time on Big Yuca to shred your quads. Come join the fun!
9 pax posted for the promised (via pre-Tweet) strength-focused workout. With YHC’s lack of kettlebells recently, he decided to share with the pax some ways to up the intensity of familiar exercises. Plus, a few KB exercises ’cause, well duh, YHC is on Q.
The Thang
Disclosure
COP
Playground Swing Set
Concession Air
Playground Redux
Concessions Coming Up
Playground Exploration
Six Minutes Mary
Done
COT
Thanks, Fugitive, for taking us out.
Announcements:
Moleskine:
The goal today was to lower the reps and pace, focus on good form, and up the intensity of some of our more common exercises. Hopefully, you all had a chance to explore some options for strength work without resorting to weights, and when you did have a KB in your hand, you tried a heavier kettlebell, too.
A few audibles were made today due to time – cutting down from 4 sets to 2 on a couple of rounds and completely eliminating another set of 100 swings. Let’s blame it on the heat/humidity as the reason our rest breaks were longer than planned. Despite that, YHC was useless for much of the day thereafter. Today, as this is dutifully scribed, there is a comfortable twinge of soreness in a few spots – the mark of any good strength workout.
Thanks for the opportunity to lead, and t-claps to each of you for really pushing it with the higher weights and more challenging variations of the exercises.
Aye.
Grab your water and off we go to green pastures led by Shepherd. Whether he wanted to get this over ASAP or ate his wheaties, I don’t know, but he was two lengths out from and pulling away. Stopping his flock in an unfamiliar locale for COP he quickly put us at ease with his “windmill in a tornado” impersonation…
COP in cadence
Windmills
Squats
Merkins (oyo)
Here comes The Count… 10 burpees oyo
Hillbillies
Off we go to the hayfield formerly known as the practice soccer field for 4 Corners….
For (20)
Run, LBC, bear crawl, merkin, reverse crunch, crab walk, squats.
Repeato with 30 count
(I thought shepherds were supposed to protect us from bears)
To the field house for People’s Chair and air press, followed by BoC’s and DnC’s (donkey kick terminology coined by GJ).
Indian run a lap around the parking lot as we dodged cars, then a little Lt Dan to make up for yesterday’s visit of Jack Webb. (I lost track of the count after my quads went numb – maybe it was 8 or 9.
Handoff to The Late Show and over to the obstacle course.
A quick tutorial on how to use the kettlebell and chains pulley system hook up. You load your weight (1,2, or 3 25# kb’s) and then pull the kb’s up and then lower down. That’s 1.
The man on the pulley is the time keeper while the pax does the called exercise. When the man on the pulley completes 3 he chased us down, we all head back to the start line and another man takes a turn on the pulley. The exercises (from what I recall and in no particular order) were: lunge walk, bear crawl, sprints, jump squats, partner carry, panther crawl, partner decline merkins.
A 3 man team collects the kb’s and back to the flag while the pax collects some cones that we (sadly) did not have time to utilize.
Meet at the flag for some plank work and done.
Thanks to HB for taking us out.
Announcements:
Reminder of Tuesday, Thursday, Friday workouts and the 3rd F Grindstone meeting at GJ’s restaurant of choice.
The Moleskine
Huge work by Jabberwocky and The Count, both coming back from medical timeouts this past week.
Kudos to Happy who did everything with one arm today. Some bailing wire and duct tape will fix that shoulder up toot sweet.
EE had to split early… Had to go home and shower and get his legs iced down to kick that bass drum for an (outside) church event today.
Good to see Good Luck, strong work, looks like climbing the hills around Asheville has him back into football shape.
Good hustle from Bernanke, he lapped us all on the 4 Corners, and nonstop work by our resident, self-labeled Clydesdale, Hairband.
I think Woody got more of an ab workout during the partner carries than he bargained for.
Shep led us to green pastures, but we didn’t find any rest.
Glass Joe should run for president.
TLS out….
Today was my Q but Damascus decided he wanted to step of his game and take the VQ, this was no easy feat. He hit this week hard, Brave, Commitment, Thursday beat down at my house. Pretty sure he was on his 6th straight day. So here is the work out he led and planed while his 2.0 (not so 2.0) laughed and said it was going to crush it.
Warm up
side straddle hop (40)
merkin (15)
mountain climbers (30)
LBC (25 oyo)
The Thang:
Mosey to parking circle
Station one (partners)
partner 1 run runs a lap /partner 2 does merkins
Switch and repeat
partner 1 run runs a lap /partner 2 does squats
Switch and repeat
partner 1 run runs a lap /partner 2 does planks
Switch and repeat
Mosey through trail to the track
On the track alternate pull-ups (max) and LBCs (25) on one end 15 burpees on the other – total 4 laps
If you’re waiting for the pull-ups you do plank slaps
Mosey to bridge with partner
Wheelbarrows at the far side of the bridge to the top of the stairs
At the top of the stairs partners complete a total of 100 dips
Mosey to hill
5 Hill runs with 5 burpees at the bottom
Mosey back to the parking lot + jail break last 100 yards for stretch and end
Moleskin: (written by Transporter) So Damascus and I chatted briefly last night about his maiden voyage. Told him not to sweat it, if he ran out of a work out plan, one of us would help him out. Not the case, no help needed and clearly everyone got there work in. I think Stuffed Crust thought he would walk circles around his Dad’s plan and MMMMM not so much, he got destroyed like the rest of us. I think the wheelbarrows to the school pretty much used up the tank so the 5×5’s burbee’s on the hill was a struggle for all of us! Nice work Damascus, I’m cooked! Also learned that F3 is cheaper than Fracks Zumba membership:)
Announcements:
Union County F3 Shirts – f3mudgear.com/products/f3-union-county-pre-order
F3 Sanctuary- 7:30 Westley Chapel Brooklyn Pizza Book- Act Like men.. By James MacDonald Read Chapters 1-3
David Phelps- at First Baptist Church
9 happy souls took the challenge this morning despite the hot, humid conditions and decided to improve their abilities.
The Thang:
Jog over to ‘muscle beach’ for COP. Perform SSH, IW, arm circles, MC and 10 monkey humpers with your backside facing muscle beach. I’m sure our Schwarzenegger-like brothers appreciated the view.
Jog over to the soccer fields where YHC had conveniently placed flags in a similar shape to a regulation size football field. At each flag perform the following exercise while sprinting the length of the field and mosey the width. Increasing reps at each flag until complete and lunge-walk to next flag after each round.
Round 1: Merkins: 5, 10, 15, 20, 25
Round 2: LBC: 10, 20, 30, 40, 50
Round 3: Burpees: 2, 4, 6, 8, 10
Run over to rock pile. Grab a lifting rock to be proud of and perform the following for 3 rounds:
Jog/mosey/walk as YHC is beginning to wane over to the playground and perform the following:
Walk/Mosey to the side parking lot where the roundabout is located for the Stack.
Undo Stack in reverse order.
Mercy. Return to cars.
Moleskin: The heat and humidity took a toll on the Pax from the very beginning. However, the Pax was strong and pushed forward with great attitudes. Nothing fancy today. Running, merkins and core work. Some mumblechatter regarding the pullups, but then again, no one likes doing pullups. Good time was had by all. Thanks to Brew for taking us out. Well done gentlemen, enjoy your afternoon nap!!
It was my pleasure to lead joust in headers honor today!
He had to leave soccer tryouts so I was happy to step in, heard his son was injured at the tryout, praying for his recovery!
The thing:
Quick warm-up, side straddle half and Imperial Walker.
Next up was a quick 800 to get the legs ready.
The meat and potatoes with something like this… Five stations each with a different exercise.
Merkens
Wall sits
sprints
Pull-ups
Plank
Divide up the PAX and each take a turn on every station one minute maximum effort.
Three rounds of that, with a 30 second break in between, and we were ready for some Mary.
All in all, a tough workout.
Always feel so #blessed by this community, guys like stinger, Sky walker making it out to support me is a family better than words can express. F3, we are lucky to have it.
ISI- Dolly
11 dudes came today and I’m pretty sure the golfers showed up today just so they could tell people that they posted this morning AND played golf. “Yea, I keep slicing the ball today….probably because I did so many wide arm merkins this morning at Kevlar.” Well, gotcha sucka, we didn’t even do wide arms today so no more excuses why you’re still bad at golf after 15 years. While I don’t play golf I think it’s fun every once in a while, the same way I think pin ball machines, juggling and laser tag are fun every once in a while.
COP:
SSH, Merkins, Plank Jacks, Low Slows
Run to Pavilion – Whoop (Chris Berman style) – still too scary/dark so we kept running across the street to the neighborhood hill.
Hill – Jacob’s Ladder
3 Burpees at the bottom each time
1 jump squat at the top
Back down the hill (3 burpees), back to top of the hill and do 2 squats
Keep going until we get to 7 squats.
Back to Pavilion – Partner Up
Partner 1 runs to cone near cemetery
Partner 2 does SSH
Flap Jack
Partner 1 runs to cone
Partner 2 does hand release merkins
(This was about the time Tiger Rag left to “set up” for golf leaving Pop Tart all alone)
Flap Jack
Partner 1 runs to cone
Partner 2…can’t remember
Run to Church Wall
Partner Suicides
Partners alternate running to the next median until the last parter runs to the top of the hill and back. Parter waiting did wall sits the first lap and then shoulder taps in plank position on the second lap.
Run to field and group in 3s
2 on one side of field and 1 on the other. One of the two sprints to the solo guy and keep alternating as the guys waiting do plank, LBCs and merkins. We did this until the end…
Moleskin:
Horsehead said we went right up to 3 miles – he’s got an injured wing but he keeps making the push being as he seems to be the only site Q at Kevlar (Hey Bulldog, where you at son?). We kept moving around the site and everyone kept up. Young Love was absolutely hauling on the last group of sprints. After accusing me of training in Afghanistan he seemed to be the guy with the most steam in the end. I called several audibles today based purely on facial expressions and moans. Donkey Kong ignored my last one on the Jacob’s ladder and made sure he did all 7 – props. Cotton Tail was running hard on the cemetery run and Rhapsody, as always, was seeting the pace. Yes Tiger Rag bailed out early to set up for golf – he was already modifying the junk out of my Q and it seems his go to is LBCs with a side of Flutter. That’s alright because he and Horsehead did a 5am pre-run that didn’t sound fun to me at all.
Thanks to HH for taking us out.
Announcements
F3 Golffff…..errrr…..sorry just a habit.
There are some Q spots available at Kevlar through the rest of the year, ask Horsehead
Out.
18 Pax showed up for a weekly dose of pain at Rebel Yell. Here’s what happened.
The Thang
A quick mosey to circle up for a warm up.
Windmills x 15
Imperial Walkers x 15
Low Slow Squat x 15
Mountain Climbers x 15
Plank Jack x 15
Merkins x 10
Mosey over to the parking islands in front of the movie theatre for a warm up run in a four corner formation. Karaoke down, Side-Shuffle across, Backwards Run back and Side-Shuffle across. Four (4) times around.
Count off to create four teams. Each Team was assigned one corner of the movie theatre where there was an exercise posted.
Corner 1) Wide Arm Merkins x 10
Corner 2) Monkey Humpers x 20
Corner 3) Diamond Merkins x 10
Corner 4) Jump Squats
Between the corners, run the length of the theatre and Bear-Crawl halfway of the width. Four (4) times around.
Huddle up for a brief 10-count and mosey over to the Cantina Restaurant. Partner up for a shared exercise of leg lifts. 75-Right Leg (Only) Lifts on the wall, while partner runs around parking island, Reapto 75-Left Leg (Only) Lifts on the wall and partner run.
Mosey back towards parking lot for COT. Stop midway to plank and an AYG Sprint back.
Moleskin:
The PAX did a great job on this steamy summer morning. It was great seeing Mike Check back at RY. Fahvre and Rachel kept trading the leading position on all of the exercises. (Nice Job!)
There was a a little mumble-chatter on the Windmill (AKA Jane Fonda), but the QIC is still on the mend from a calf tear, so all warm-ups were ‘calf friendly’. The chatter quited down considerably after four rounds of karaoke/backwards run. I believe the Four Corner exercises were good, but the Bear Crawls were pretty terrible. Thanks to Chippy, PaperJam, Morning After and Coyote Ugly for pushing me during the four corners.
Welcome to our new FNG, Situation and to Coyote Ugly for bringing him out. Way to hustle out there Situation!
A big Thank You to Heartbreaker and Strawberry for their continued support of Rebel Yell as Site Q’s. I enjoyed leading the PAX today!
Announcements – Fight Club at Elon Park on Fridays, come see Chipotle.
16 pax (including 1 FNG that works with Udder, but was not EH’d by him) posted at Mountain Goat to improve their running via interval training.
The Thang:
After delivering a thorough disclaimer to the pax, we moseyed down Strawberry to where the road turns to gravel and headed back to the intersection with Rosecliff, where we began dynamic stretching. YHC did his best to remember all of the exercises: heel walking, toe walking, butt kickers, b-skips. I’m sure some were forgotten, but YHC was tired of that craziness, so we huddled at the first speed bump to start our intervals. YHC led the pax (from the middle of the pack) through a series of 200s with 200 recovery and 400s with 200 recovery. Regroup after recovery and wait for the six to come in before starting the next interval. Interval pace should be uncomfortably hard and recovery should be a jog, not a walk. We ran up and down Strawberry until about 6:14 (I have no idea how many intervals), when we headed back to the launch point for name-o-rama and COT. Thanks to Champagne for the takeout.
Moleskine:
Announcements:
BRR training is on. From the Monday evening heat index death march to EEs baked ziti dish run of hills and mileage yesterday. Time to balance it out a little bit. Pre-Blast advised no KBs needed but Overdrive is all gear now (even I begrudgingly accept this). So, what in the world. Let’s mosey to figure this thing out.
Mosey to behind SV Middle School.
COP
SSH IC x25
IW IC x20
Windmills IC x10
Who needs KBs when you have Madison’s Cinder Blocks. Bless you Madison. There are 10 men (and 2 2.0s) but only 8 Cinder Blocks. I’ve planned for this. The Q will not fail you.
Cinder Blocks carried to the field and we get into a circle for a little Jack Webb. Here’s the deal: We will keep the ratio at 1 merkin:4 cinder block presses (2:8, 3:12, etc.). When done with that round of air presses, pass the cinder block to your left and 2 guys get to do just regular air presses on the next round. Call it a blessing if you will if you don’t have the block especially for the 10:40 round. 2.0s just do regular Jack Webb. #lucky
Carry your cinder block to the road where there is a tire on both sides of the road. Here’s the plan: 8 guys do AMRAP exercises with their cinder block while two guys flip the tires 5 times down the road and back. 2.0s use the big tire laying on it’s side for jump ups, decline merkins, etc.
No way I remember all the exercises right but will try my best.
Round 1:
Curls
Overhead Presses
Squats
Triceps
Flutter Press
Recovery run to intersection and back
Round 2:
Good Mornings
Jump Over block side to side
Toe Taps
Diamond Incline Merkins
Hold block straight out in front of you
Recovery run to intersection and back
Round 3:
Greg Louganis (Sit up w/ a cinder block press)
Decline Merkins
Burpees
Triceps (since I missed the first round flipping the tires)
Dolly Press
We put the tires/cinder blocks back.
Mosey back to the yard beside the school
Jack Webb w/ no Cinder Blocks.
Recovery Run around parking lot
4 MOM
Rosalita whip IC x10
Rosalita IC x15
Flutters IC x20
Dolly IC x25
DONE!
COT
Thanks to Smokey for taking us out
Prayers for Woody’s Mom & Hairband’s Job search
Moleskine
– Hairband texts me late yesterday that he can’t make it because he has to take his 2.0 to soccer tryouts. About 30 minutes later, Smokey texts me that he’s coming to Overdrive so he can take his 2.0 to soccer tryouts. #busted #truthalwayscomesout
– Madison apparently nearly collapsed during Windmills. Not sure what was going on but felt it better to not ask. #notaprofessional #gavethedisclaimer
– EE circled back to get The Count who apparently forgot that a 5:30 AM workout starts at 5:30 AM
– How in the world does EE end up without a cinder block on the 10:40 round of Jack Webb? Life’s unfair sometimes
– Apparently, everyone interpreted a mosey recovery run as a slow mosey. Well, everyone except for Smokey, EE, Ranger and YHC. Madison let us know about the confusion. Sorry brother!
– Who is that guy with the bandana looking like a beardless Duck Dynasty brother? Kotters to The Count
– Glad to have Smokey out. Good to see at least one soccer father who is committed. Cough…HB…Cough
– Great to have The Bus and 23 join us along with Posse and Ranger. Ranger and 23 are best friends so cool to see both of them pushing each other already.
– Speaking of Posse, dude has mad tire rolling skills. Almost rolled it all the way through the woods before chasing it down.
– Woody seemed to really enjoy getting to know Mr Webb. He is a swell fella.
– Bernanke/Nomad just busted through the whole thing with no complaints. #wisdom Well, they weren’t really close to me so they might have been complaining but I didn’t hear it
– Always good to start and finish with Mr Webb. I seriously had a ‘Oh that’s sore’ moment picking up my water glass at breakfast.
– Think that’s all I got for this non-normal GJ Q. Best of luck trying to accomplish anything with your arms today.
Glass Joe