I pull into S.V. Middle and see Jabberwocky by himself and first thing out of his mouth is “Did I miss an announcement?” Nope but even if it’s just 2 of us we will put in our #DownPAINment. Shortly after we see Shep & Hoodie pull in, a nice even 4 to get things moving.
#HairbandMile and circle up!
COP
SSH x 20 IC
IW x 20 IC
Manmaker Merkins x 10 IC
The Thang
Partner up with bells at curb by the school building
P1 does called exercise
P2 runs across parking lot to opposite curb does exercise, runs back to start, then runs across parking lot and up the hill with an exercise at the top, runs back and flapjack.
Honestly I am admittedly late with this Backblast and had a crazy weekend so I’ll remember what I can…
Round 1
P1 – Goodmornings with bell
P2 – run, 10 incline merkins at curb, run back to start then run up hill for 10 squats run back to start
Flapjack
Round 2
P1 – Swings
P2 – run, 15 incline merkins, run back, run up hill, 20 SSH, run back
Flapjack
round 3
P1 – kb curls until P2 comes back from curb then curls to press until P2 back from hill
P2 – run, 20 incline merkins, run back, run up hill, 20 LBCs
Flapjack
Round 4
P1 – Flutter press with bell until P1 is back from curb then skull crushers until P2 back from hill
P2 – run, 25 incline merkins, run back, run up hill, 30 Freddie Mercury
Flapjack
6MOM
LBCs x 20 OYO
Dolly x 34 IC
Flutter x 27 IC
Rosalita x 26 IC
Pretzel crunch 10 left, 10 right OYO
Moleskin
Small group with a lot of guys DR for various reasons but it doesn’t matter we work anyway. With heading out to get my 2.0 moved out of her college dorm and just a busy weekend my brain is admittedly foggy on what happened at 5:30am about 4 days ago but pretty sure what is above it close to reality. As you can tell with the Mary cadence I was trying to keep guys on their toes. Also I probably typed the word ‘run’ in this backblast more than all my others put together. #Not0.0
Great morning with only minor rain, major work getting done and great #2ndF through it all.
Always an honor to lead,
AYE!
Hair Band
Sandy: I want you to [run The Wiggler]!
Carl Spackler: Check me if I’m wrong Sandy, but if I [run The Wiggler], they’re gonna lock me up and throw away the key…
Run The Wiggler! It’s totally legal! Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Caddy pace…
**Caddyshack
The weekly Speed running workout known as Swift will launch at 0515 on Tuesday from the Vine Restaurant in the Ballantyne AO. There will be cones to mark distances and a pause for instructions to the group before each set. Therefore, no pre-workout watch programming should be necessary if done with the group!
The Plan:
Note: F-pace is about 8 seconds faster per 400m than your 1-mile (close enough to 1600m) race pace – which is the same as a full 32 seconds of pace per mile. For example, if your Mile Race Goal is 6:00, then your F-pace target is about a 5:28 / mile pace. Which means that you could run a 800m race in about 2:44.
Verse of the Day (texted by Hannibal post workout):
“Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own.” -Philippians 3:12
Warm-up
20 SSH
15 IW
20 Mountain Merkins
1 minute plank taps AMRAP
Stations – 2 min. per station with 30 second break to get to the next station.
#1 KBs – 20 squats & 20 two-hand swings
#2 KBs – 10 One-hand overhead press & 20 skull crushers
#3 Slam ball & jump rope (1 min and switch)
#4 10 pull-ups & flutter
#5 Heavy bag (one hits, one holds)
#6 Gloves/Pads (RD1 jab/cross combos, RD2 spar)
#7 Gloves/Pads (seated upper-cuts & sit-up jab/cross)
-We made it through 2 rounds.
Moleskine
First a round of thanks to site Qs Voodoo and Loogie for inviting Fight Club to share the AO with Foxhole. I think mixing it in with the gear workout was a solid idea. It was great to see so many post for the workout. (Fight Club on it’s own never had a large following.) Lastly, thanks to Chipolte for bringing the gear.
It was great seeing the hustle and determination of so many out there today. This circuit like so many workouts is dependent on you and your partner pushing yourself. You get out what you put in. I was glad we got to spar today. I hope you made the most of it. The only downside to such a large group is that there is little time for instruction. Boxing isn’t just punching and the technique takes requires time to craft.
I’m glad to see Kirby, Philmont, and Marlin back! Stay healthy
13 of F3 Nation’s toughest men from Metro, Area 51, SOBland, & Union County, gathered at Weddington High School, AO of the ‘Commitment’ Workout, to throw down for 1-hour at the infamous traveling workout dubbed … “The Black Diamond”. After a unfortunate injury to Dolf of Gastonia (possible run-in with Rocky Balboa… get better buddy), YHC was tapped to lead the BD workout, and humbly accepted the challenge of putting together an intimidating workout worthy of being classified as a BD.
YHC looked far and wide for a parking deck (or hill) of epic monstrosity akin to the Muthaship, but none was to be found in Ballantyne. After days of deliberation, YHC decided that only a coliseum with many rows of bleachers would be fitting for our F3 warriors to do battle in, and Weddington HS became the clear choice for venue. Located a whole 9 minutes off I-485 Providence Road Exit, the venue proved just far enough to dissuade any and all weak SOB / A51 whining babies PAX who wouldn’t wake up a few minutes earlier for the drive.
In the end, the 13 Warriors (hey that’s a movie!), covered 3 miles, hauling 85 lb buckets, scaled football goal posts hooked with grip ropes, climbed stairs upon stairs (684 to be exact), leaped up steep hills, carved their abs like Bruce Lee doing Dragon Flags, and still had time to limber their hips up in time for Mother’s Day, thanks to a new coupon YHC brought …. THE THERABAND!
The Thang:
5:15am Quick Warm-up: Run to faculty parking lot (butt kicks, high knees, karaoke (L&R), side-shuffle (L&R), backwards run and back to cars.
Part 1: Partner Resistance Exercises
– Partner 1 clips on resistance waist belt bands around their waist, while partner 2 holds the end of the two resistance bands attached to the belt. Partner 1 runs forward ~75 meters facing stiff resistance from partner 2 who is tugging on the bands to make partner 1 work hard. At the ~75 meter mark, reverse course, this time, partner 1 running backwards against the resistance.
– 10 dumbocrats each (merkin with one partners feet on other’s back, both pushing)
– flapjack the resistance band with other parter. Each partner goes 2x
Part 2: Quick Run to Weddington Elementary School Kids Playground area for Exercises
– Teams of 3 PAX, each start at one of three stations, performing each exercise 3X each:
1) Heavy Bucket Carry (85lbs) down parking lot and back, ~200 meters… exercise #2
2) Hanging Toes to pull-up bar touches, when relieved, exercise #3
3) Hip slappers on fence, when relieved, exercise #1
Part 3: Run to Steep Hill behind Baseball Outfield for Resistance Hill Climbs
– Each pax given a green theraband to place around ankles to increase level of difficulty to the called exercise (theraband = moderate resistance large rubber band)
1) Standing broad jump up hill with theraband around ankles, crab walk down
2) Monster Walk (forward waddle) up hill with theraband around ankles, crab walk down
3) Sideways lunge (L) up hill with theraband around ankles, crab walk down
4) Sideways lunge (R) up hill with theraband around ankles, crab walk down
Part 4: Run to the large bleachers on the football field for the main event!
– With 20 minutes remaining, each PAX will AMRAP the following cycle:
1) 10 Bruce Lee Dragon Flags on bleachers (keep your shoulder blades on the bench, hands holding bench behind your head, and slowly lift legs together up and down, while keeping them straight) … https://www.youtube.com/watch?v=_mf_TLDVwIs
2) Run up and down 8 flights of stairs which is the entire bleacher stands, each flight having 38 steps up… total of 304 steps up per set. Run back to the starting point on the straightaway of the track.
3) Ascend up all 20 bleacher seats in plank position, with theraband around ankles, performing a close grip push-up on each seat, without letting your knees touch the bleacher seat. Descend to the bottom via stairs.
4) Run to either goal post, and use the very thick rope to grab the thick goal post, perform 5 pull-ups. Failure to complete results in 20 chest-to-ground Spartan Race style burpee penalty.
5) Repeat sequence AMRAP until time is called. Most PAX got two full rounds in.
Part 5: Race Back & COT
– Intention was to finish off with a partner carry up the trail between the football field and the student parking lot (~299 meters) but it was too dark and there was no time left so PAX just ran from football field back to starting point up the trail.
– YHC with the takeout (so epic, YHC doesn’t remember what was said…)
Moleskin:
Great work by everyone today, YHC originally wanted to do an AMRAP within the football field area the entire time (akin to YHC’s favorite workout in F3 Muthaship Monday in Metro), but after getting the workout tour of the Weddington AO from Bratwurst at Commitment on Saturday, YHC decided another tour for SOB Pax was needed. YHC tried to keep the PAX moving the entire time, and mix in the running with strength exercises for muscles not regularly used (back, grip, and upper core). A few notable observations from the PAX….
– After doing his 10 Bruce Lee Dragon Flags, ICE9 stayed in full-on martial arts mode, by placing a jeet-kune-do kick right to the back of Tuck’s head on the goalpost rope climb/pull-up segment. Tuck claimed to have been trying to help ICE9 get up the post, and got the $hitt kicked out of himself instead! #nogooddeedgoesunpunished Now fully-recovered from injury, ICE9 looked just like a clean-shaven Chuck Norris laying some whoop@$$ out there today.
– After the workout when everyone had left, Tuck was seen staggering back to the scene of the crime (rope climb goal-posts) shadow boxing, and screaming “Damn you ICE9… wanna fight, Fight me!!!” #concussion . Lucky YHC was still around to pick up the workout coupons, and saw Tuck, guided him off the field with the pull-up ropes and chair, and drove him back to his car. Rest brother… rest.
– As was to be expected, Bratwurst and Frasier killed all the running sections of the workout today, and the bleacher climb sections. You can all thank Bratwurst for the 85lb bucket carry, which he somewhat requested, and seems to be a necessary coupon to slow the lighter fast guys down. The original intention was to carry it UP the bleachers, but better judgment won today. Brat got his first taste of mortality when he burpeed out the rope climb. After mentioning how much he liked stairs pre-workout, Frasier didn’t mention how much he liked bucket carries (62% of his body weight!). Both men were quite impressive on the resistance band pulls as well, it will be difficult to beat these Clandestine SOB Team in Fast 5 coming up!
– Snowflake gets War Daddy for the day, but despite being closer to social security benefits than a driver’s license, he wasn’t at all intimidated by the younger PAX, and was seen besting them almost all of the workout. Not that it’s any sort of accomplishment to be ahead of Mario and General (20 something year olds) in a workout.
– Turtle was dragging his partner wherever he wanted at a hare’s pace, certainly not slow and steady, during the partner resistance bands segment. It was clear that his brute strength could only be due to a genetic mutation from when he was very young… #TeenagemutantNinjaTurtle #Donatello . However, during the Bruce Lee Dragon Flags, it seems he may have gotten stuck on his half-shell as his legs and arms were flailing in the air calling for “April!”
– Being a young 24, Mario tried to jump and grab the goalpost, without using the ropes for help, only to fall flat on his butt. It reminded me of his attempt to impress the date YHC got him at the F3 5yr Party… another butt-fall. Not all was lost today, as Mario showed a lot of quickness out there, especially as he was chasing Dasher, who he has a clear man-crush on for his flag football prowess, asking him at every workout segment “Hey Dasher, will you be on my flag football team?” #brolove . No news as to whether Dasher has turned Mario down on his request, but it wouldn’t be the first time, or second time… Mario has been rejected, if so.
– Doc McStuffins was seen taking a keen interest in making sure none of the PAX was injured during each of the workout segments. If YHC heard correctly, Doc was asking “Does your head hurt (Tuck)? Does your butt hurt (Mario)? Do your lungs hurt (Wild Turkey)? …Then what’s the matter?”… to which each of the PAX replied, dude, stop playing Doctor and workout!!! Ok, maybe you have to have kids and seen the Disney show to get that one. Doc you are a beast out there… keep on doing your thang. #creepiestDocMcstuffins
– General was crushing it today, reminiscing about the days when he was an all-star player at Weddington as he roamed the campus with the ladies melting in his arms. No, YHC wasn’t referring to his years at the High School or football, the Elementary School where he was king of the jungle gym, climbing dome, swing set, and tetherball in the 3rd grade. #legendstatus
– Wild Turkey loves Black Diamond workouts… and is sure not to miss posting for them. Wild Turkey was working extremely hard on form during the theraband exercises, to strengthen his hip flexors and groin area. He must have taken YHC seriously, when I mentioned that coupon was to prepare you for your evening Mother’s Day ‘present’. Things must run differently in the Turkas household though, as YHC bagged those theraband exercises since it’s Mother’s Day not Father’s Day, and not my birthday either (Christmas is offsetting holiday) #noaction.
– YHC has been closely watching Gerber’s Strava activity, and it always seems to show him pushing a double baby jogger the same pace as most men run without one! But after seeing the man exercise today, it’s easy to see why he can do it… there are NO babies present in the jogger! Maybe buckets though… Great to finally meet you, keep up the good work.
In all seriousness, it was a pleasure to lead you men this morning, and YHC appreciates those of you who drove out of your way to Weddington High School for the workout. It was equally as great to workout again with the PAX of Union County who know exactly how to throw down at a workout! YHC looks forward to posting with you men in the near future, and thanks for sharing your amazing AO with us.
Announcements:
– Bratwurst has the next Black Diamond workout to be held in SOBland Thursday 5/12/2016 @ 5:15am at Community House Middle School. Devil’s Turn will be open that day as an option for PAX, especially if your legs need a day off…. and your arms, and your abs, and your… just kidding HB and Bunker. You guys know I love DT!
– RAGNAR Relay Trail Race: Union County PAX, get in touch with Dasher… A51/SOB/IL get in touch with JRR Tolkien to HC or be on the ‘maybe’ list, and be put on a team. First sets of teams will be formed Saturday May 14th so let me know if I have not spoken with you!!! (see A51 Weekly newsletter for links and details.
– Spartan Race Super Asheville ~9mile OCR. If you are interested, let JRR Tolkien know. Several guys are camping the night before, and racing Saturday morning. AROO!
– 5/14: SOB/A51 Community Service Day – Providence Presbyterian Church – give back and rebuild a wall! (see A51 Weekly newsletter for details)
– so many other things: F3 Dads Camp filling up fast, 75% full already, F3 Dads starting up, F3 Knights game, races galore, etc. Get involved!
SYITG
~J.R.R. Tolkien
Is it ever OK to take a bad idea and make it worse? The Outland is becoming famous for bad ideas turned into #awful workouts. Some are just mental and physical Grinders and today was certainly that! Old school Bootcamp loop beat down!
THAT PRE-THANG
EE & GJ shared a beautiful sunrise surprise 5 miler! Yes it was special!
COP
Warmup Hairband Ultra around 2/3 of paracourse to parking lot
SSH x 50 IC
IW x 15 IC
WINDMILL x 15 IC
Merkins x 15 IC turned into Slow Merkin Holds at Bottom
THE MAIN EVENT
EE’s Paracourse of Pain
This loop was intended to include many of the awesome painstations we enjoy each week at #F3Outland. It goes something like this:
Begin near flag pole in middle school parking lot
Run to the First cone near small parking lot island heading toward parking lot entrance/exit
35 x LBC
Continue Run on sidewalk to top of hill towards and around Spirit Rock towards buses
At Cone right before 1st bus, 20 x Merkins
Weave The Cheese of entire bus lot (approx 100 yards & 15 buses) to cone at end of bus line
35 x Dolly/Flutter Mix at end cone
Run back up hill to next cone
Lunge Walk entire length of Brick Benches
Run to next cone near 1st Bus
20 x CDD
Run to top of Hill near sidewalk where we alternate 5 x (5 pairs of cones 1 at top and 1 at bottom):
5 x Burpees at top of hill
Run down hill to corresponding cone
5 x Bombjacks
Run back to top of hill to Next cone and repeat sequence until you complete all 10 cones.
This completes the “loop”
Once you have finished, run back and Pick up and finish with the Six #BonusBurpees&Bombjacks!!
Mosey to Middle School Wall
PC w/ 30 AP
15 x Wall Donkey Kicks
Repeat Paracourse of PAIN!!
Mosey to Middle School Wall
PC w/ 50 AP
15 x WDK
The first time we did the Paracourse, the PAX were all smoked after the 2nd Loop. Today the PAX were all smoked after the 2nd Loop, but we are Breaking records so let’s go around one more time!
Repeat Paracourse of PAIN!!
Mosey to Middle School Wall
PC w/ 100 AP
15 x WDK
Freddy Mercury x 15 IC
SSH x 50 IC
D.O.N.E!!
COT
– Continued Prayers for The Count whose father passed away
– Thanks to GJ for taking us out!
MOLESKIN
Grinder/Smokfest whatever you want to call it. Some workouts are about mentally just hanging in there and continuing to put one foot in front of the other. This was designed to do just that. But what a great feeling knowing all the PAX knocked it out of the park! One of my favorite sounds is the initial sound of groans and moans when you announce what’s next. My second favorite is to watch pax physically overcome that mental obstacle. There may be a few choice 4 letter words along the way directed at the Q, but the end result is normally fist bumps and hand shakes and maybe the occasional spillage of merlot.
Smoky, Swiss & GJ were bringing the speed and stamina and the rest of us not far behind!
Just a good old fashion Bootcamp Loop Beatdown!
Excellante!!!
ANNOUNCEMENTS
– Come out to Thrive / Come out to Overdrive
– SIGN UP TO Q A WORKOUT! IT IS AN AMAZING EXPERIENCE TO LEAD A WORKOUT! YES YOU CAN DO IT!
ALWAYS AN EXPERIENCE I LOOK FORWARD TO WEEKLY WITH A GREAT GROUP OF MEN!!
Double E
Last week was way too flat (at least in Orlando), so will be making up for that with a few hills this week. If you’ve posted to some other workouts in the area recently, you may be familiar with Five Knolls. Yeah, we’re going run that a few times.
Beautiful morning welcomed 16 of us to Carmel Park. Clock struck 0530 as Orlando ran into the lot, and we were off.
Thang
Mosey through Church at Charlotte courtyard. Quick, obligatory 10 SSH and out the back of the church to Colony. Down to the bottom and stop at the guard rail for 25 dips IC. Mosey up to the light at Sharonview. Left and first left to Rustic Ln.
This was a decent hill for ladder work.
Start with 10 squats at the bottom, run backwards to the top for 10 lunges. Run back down for 11 squats…I think we got to 16 when we called time. One trip of partner wheelbarrow to the top for variety.
Mosey back to Carmel Park (choose your own adventure) with just enough time for 6 minutes of Mary. Swiper joined at this point.
Moleskine
Strong, veteran crew that stayed pretty close together. Opening half mile down the hill at Colony was at a 6:35 pace, and it didn’t stretch out too much.
We arrived on Rustic, which was not the intended destination. It was however a fairly steep, longer hill that more than sufficed for planned leg day. Certainly appeared that the trash bags were being moved back.
Gummy apparently deputized Hairball into the form police. Good reminders. Next time HB will get the reps right too.
Decided to use the X’s and O’s during Mary. Those are pretty awful. Covered +/- 3.2 miles with a lot of leg work bAlso, not a single merkin today. That was mostly by design. YHC caught Lone Survivor on FX the other night, so we will be running the Murph tomorrow at SOFAWIB. Come out to complete the full body experience.
(Posted on behalf of Beaver)
YHC tweeted out that Beaver and I would be co-Qs for Saturday morning work-out at Area 51 at McKee Rd Elementary. However, when YHC arrived, Beaver waved me off and indicated he had a full Weinke planned and he would be taking the full 60 minutes. No skin off my back as I was happy to let him lead and lead he did. 9 PAX (10th would join us at COP) gathered around Virtual Shovel Flag (VSF) as real one was at the beach with Huggie Bear, new co-site Q. With clock striking 0700 hours, Beaver led us on quick loop around the lower parking lot and then circled us up for:
COP:
The Thang:
Mosey to stumps –
Plank work at stumps
Woods run:
Mosey to field:
Channeling Pop Tart:
Station work: Partner up and alternate run and work out station at main entrance to school. Partner 1 runs loop through the parking lot to other end of teacher lot and back while Partner 2 performs exercise at one of the stations set up. When Partner 1 returns, flap jack. Continue until each partner attempts each station.
Run to other end of school and find a spot on the wall
Peoples Chair with presses x 60
Mary:
15 Burpees (because a day without Burpees is like a day without sunshine).
Moleskin:
Beaver’s evil twin “Darth Beaver” showed up to apply the beat down and brought the Playmate cooler to add some additional pain. For those PAX wondering what was in the cooler, it included: a cat’s claw tool, wrenches, cement fixer and other secret ingredients.
Croissant has some homework Burpees to do and, in a surprising burst of agility, Pop Tart nailed the figure eight work. Impressive.
Great work by all PAX.
Beaver