17 men posted at the Maul this morning expecting the usual bootcamp beat down. Most know that I really enjoy Qing run heavy workouts, but today I decided to take a different approach. So sit back, grab a rock and enjoy. Here’s what we did.
The Thang:
COP – IW X 20, Merkins X 10, Mountain Climbers X 10, Merkins X 10
We moseyed to down the Murderhorn and assembled at the rock pile. YHC instructed everyone to grab a large rock.
We then moseyed over to the club house parking lot with Rocks in hand.
We lined up across the parking lot and the Q instructed the men that no one is allowed to put their rock down until instructed by the Q. The penalty for someone taking a rest is 10 Burpees for the entire group.
Rock/Parking Lot Ladder
Rock Curls X 10 IC, then run across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, walk, then over-head press across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, Squat X 10 IC, then run across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, Squat X 10 IC, Upright rows X 10 IC, then lunge walk across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, Squat X 10 IC, Upright rows X 10 IC, Over-head Press X 10 IC, run across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, Squat X 10 IC, Upright rows X 10 IC, Over-head Press X 10 IC, Squat/Overhead press X 10 IC
We then split into 2 groups. Group 1 headed over to the picnic tables and did two rounds of 25 dips and 25 Durkins and Group 2 went over to the playground for 2 rounds of 10 pull-ups and 25 Merkins, flapjack once your 2 sets are complete.
We then moseyed over to the bottom of the Murderhorn, threw our rocks back in the rock pile, and ran up the Murderhorn, Flutters X 20 to wait for the 6.
We then headed back to launch, but turned left into the field at the top of the murderhorn for the Zoo:
Bearcrawl, Inch Worm, Crab walk, Wide Leg Inch worm all about 40 yards and headed back to launch.
COT
Moleskin:
Today was an odd one. There was almost no mumble chatter (except for Poptarts usual wining). That could mean 1 of 2 things. (1) The workout is tough or (2) the workout was terrible. Not sure which is was, feel free to comment below and give feedback.
5 men showed up for pre-KB work. The rock work made that a bad decision for all involved.
I wanted to take a different approach this morning. We usually do a lot of merkins, burpees and hill runs, but I wanted rocks. After about the 4 set on the rock ladder (total of 6 sets), I honestly didn’t think I would make it to the end of the rock work.
The playground and shelter are always a great place for Pull-ups, dips and durkins. Checkpoint was crushing the pull-ups.
Great work by all today. It was an honor leading the men in The Gloom.
Announcements:
2nd F tonight at Bradshaws, every other Wednesday in Ballantyne.
SOB shirts will be available on the Mud gear website soon.
Food drive Qed by Fireman Ed
Night with the Nights, 2.0 event 5/14
Fast 5 is in Rock Hill on 5/21
Pre-Thang from The Count
So much for some pre-workout recon for the Count, as some spicy food caught up to me and I pulled an early-morning Elvis! As I pulled in, I saw Smokey already out of his car and told Squiddie – ‘that’s not a good sign!’. Oh wait, 1 minute till – we’re good!
A little hair-band mile around the parking lot to get the blood pumping.
COP
No FNGs this week.
10 Burpees on your own thanks to Nomad’s late arrival (although big kudos for being up and hard at work-work before the workout)
20 SSH in cadence
10 merkins on your own
20 Imperial Walkers in cadence
10 wide-armed merkins on your own
20 Mountain Climbers in cadence
That Thang
Line the Pax up and do a little Indian-run to the stadium.
2 rounds of stairway to 7s:
1st round – decline merkins (derkins) at the bottom /squats at the top 1/6, 2/5, and so on until 6/1
2nd round – incline merkins at the bottom / squats at the top – at this point CT asks ‘how is that different from the first round?’ – maybe round 1’s instructions weren’t clear? Regardless the stairs take their toll!
Group moseys to track for some Dora 1, 2, 3.
The Pax pairs up for:
100 merkins combined – partner 1 runs to the scoreboard and back while partner 2 does merkins, flap-jack until 100 completed between pair
200 squats combined – same as before flap-jack until completed
300 LBCs combined
Once completed, EE asked if Dora could count to 4, but alas my time is done.
The Pax circles up for hand-off to 2nd QIC – The Late Show.
Hop the fence (watch out for your fruit basket).
Mosey to the practice field. Grab a pet rock and line up. Mosey to pick up and move the dip bar to centerfield.
Back to your rock. Modified this moldy oldy by adding in the dips and crawl.
Run to dip bars (approx 60 yards) for (5) supine rows.
Back to your rock and complete (10) ground to overhead’s and (10) each knee mountain climbers.
Then army crawl your rock to the 1st cone (approx 10 yards)
Run to dip bars for (4) supine rows
Back to your rock and complete (8) ground to overhead’s and (8) each knee mountain climbers.
Then army crawl your rock to the next cone (approx 10 yards)
Repeato until you reach the dip bars.
Deposit rock and dip bars back to original locations.
Mosey to the bottom of the shovel flag hill.
Space out 5-6 feet between men.
On your belly and barrel roll up the hill.
At the top of the hill all you got dizzy run to the disc golf thing-a-ma-jig.
COT with Glass Joe taking us out. (I think, my brain was still busy slowing down inside my skull).
Announcements:
Thrive on Tuesdays, Gump on Thursdays, Overdrive on Fridays. Grindstone today after Coffeeteria.
Hello to Dolphin, an F3 vet, but Outland fng.
Moleskine from The Late Show
After some brief chatter about Chia Beards and whose belly was most in need of sunlight, we were huffing and puffing down the sidewalk to the stadium to take the stairs (when is the elevator getting repaired?) to the top of our VO2 capacity. After watching an episode of Dora we practiced a little redneck parquor by hopping the fence to get out of the stadium. Off to the practice field where some were wishing they had an abacus to keep up with the called set list. After finishing that ball of fun, some wished for an abacus to knock some sense into YHC. Seriously, who rolls UP the hill? Everybody was getting after it today, good work by Dolphin and Smokey with the sprints during Dora. Good work by Keefer (aka Yellow Dog from the movie Funny Farm) as he made brief run by appearances. I’m not going to poke fun at Boondock for making a Bo-Dock (as Horsehead termed it) during the wout. When ya’ gotta go, ya’ gotta go. Throw in what I missed.
Posted on behalf of Bounce
11 Pax showed up on an gorgeous morning. Here’s what happened.
Began with a mosey to the end of the parking lot at PDS with short run down Sardis back through school down to track. Continued the warm up run around the track (starting to feel like a 5k without the water stations). Cut the lap in half and had the PAX circle up for a few warm up exercises at mid field.
COP:
– Side Straddle Hop x 15
– Imperial Walkers x 15
– Mountain Climbers x 15
– Merkins x 10.
Mosey to goal line of south end zone for some track and field work.
Round #1: Partner1 – LBC’s, while Partner2 did bear crawls to 20, lunges to 40, Bear Crawls to other 40, Lunges to other 20, Bear Crawls to goal line and run back to south end zone.
Round #2: Partner1 – Mountain Climbers, while Partner2 did Crab Walks to 20, Lunges to 40, Bear Crawls to other 40, Lunges to other 20, Bear Crawls to goal line and run back to south end zone.
Round #3: Partner1 – Pick Your Poison, while Partner2 ran to south end zone followed by 10 Hand Release Merkins run back to south end zone.
Round #4: Astro Turf Four Corners – start at south west end zone with 5 Merkins, run to other end zone followed by 10 Merkins, run across end zone to corner followed by 15 Merkins, run down field back to south end zone followed by 20 Merkins, run back to starting position.
Round #5: Astro Turf Four Corners – start at south west end zone, run to home team bench and do 25 dips. Run around north goal line down sideline to opposing bench. Do 25 Step-Ups each leg followed by finishing the field lap at the starting position.
Proceed to track for a ½ mile Indian Run that finished at the steps to the field. Mosey up the stairs to speed bump with a round of Planks, Elbow Planks.
The “night cap” was a mosey to Shovel Flag back to speed bump with a Jail Break to finish the workout.
Moleskin:
There was a lot of Mumble Chatter about the extended warm up run. The lap on the track was cut short due to heavy breathing and moaning coming from the PAX (not to point anyone out…….Baracas). There was a real concern about a mutiny 8 minutes into the workout.
Special thanks goes to John Deere and his tunes that helped the PAX through the pain this morning. Everyone did nice work today! Thanks for the opportunity to Q!
Announcements:
The Charge needs more QIC’s for this spring and summer. Please email Baracas about dates.
21 Pax escaped the comfort of the fartsack in favor of a Death Valley downpainment.
The Thang
After the obligatory disclaimer was given and no FNGs were spotted amongst the Pax, we moseyed to the daycare center parking lot for a quick COP.
SSH x 20
IW x 15
Next, the Pax moseyed to the playground at Davie Park for 5 rounds of circuit work.
Each circuit consisted of:
Pull-ups x 10
Derkins x 20
Jump-ups or step-ups x 20
Lap around parking lot
We moseyed back to the daycare center lot, at which point YHC called an audible. The Weinke called for a triple nickel on Rising Meadow, but we were running short on time for a trek of that magnitude (and YHC was running short on O2 and leg strength). Instead, we went with 5 merkins at one end of the lot, 5 jump-squats at the other end, repeat 5 times (someone called this the triple penny or the triple cent as the lack of a hill disqualified it from triple nickel status). The Pax moseyed to the far end of the SCMS parking lot and lined up along the light pole for two rounds of suicides. We finished the running portion of the program with sprints from the far light pole to the last basketball goal. Joker showed off his 4.3 40 yard dash speed and rumor has it that he’ll be competing with Ted Ginn, Jr. for the Panthers’ kick return job during training camp.
The Pax concluded the workout with 3 MoM, which included flutters, LBCs, the dolly, Freddie Mercury, and the Chief, a brutal abdominal shredder led by Dollywood.
Moleskin
YHC had two goals in mind when planning this Weinke: keep it simple and make it painful. It was definitely painful for YHC, and I hope the rest of the Pax had similar feelings. YHC immediately regretted setting out for Davie Park this morning as it stirred memories of yesterday’s Fast Twitch beatdown at the hands of Baracus. For me, the battle at an F3 workout is as much mental as it is physical. How far am I willing to push myself? How much discomfort will I endure? Fortunately, YHC was surrounded by a great group of iron-sharpeners that pulled me through today. I didn’t hear a great deal of today’s mumblechatter, so sound off in the comments if you have anything to share. Apologies to Donkey Kong for losing him on the return trip from Davie Park, he passed by after we had started the triple penny. It was great to have Zipadee join us this morning.
Announcements
Please email Joker (shawn.heath@duke-energy.com) if you’re able to join him at Alexander Youth Network on Saturday, May 7th from 4-5PM.
Night with the Knights is Saturday, May 14th: http://f3nation.com/2016/03/08/f3-dads-a-night-with-the-knights/
Thanks to Semi-Gloss for taking us out. Thanks to Semi-Gloss and Dollywood for the opportunity to lead at Death Valley.
21 men showed up for the camel and the sand at Dromedary.
The Thang:
20 SSH IC
15 Merkins IC
Group off into groups of 3. Take 1 35-40 lb sandbag per team.
Big lot laps of catch me if you can.
Lap 1 – P1 Run with sandbag
P2/3 15 Merkins and chase, rotate accordingly
Lap 2 – “” CDD’s
Lap 3 – “” Lunges
Head over to the hill for rotation of:
P1 – Run to top of the hill and 10 wide arm merkins
P2 – Sandbag Curls
P3 – Squats
Until team reaches 200 total curls
P1 – Run and Diamond merkins
P2 – Thrusters
P3 – Flutters
Thrusters to 200 total reps
P1 – Run and 5 burpees at the top
P2 – Tricep extensions
P3 – Freddy Mercury’s
200 total tri extensions
Line it up for Indian Run with all sandbags staying up front. The constant handoff of the sandbags is a winner.
Moleskine:
Great group and great weather for a workout this morning. I had 9 sandbags and was planning for 18 max pax but of course we outdid ourselves. Quick audible to 3’s and we were off. There are some super fast and super strong guys out there and some of both! Hopefully all have the sand out of their eyes and ears by now and where ever else Turtle may have got some. Backsplash set the tone early for our squad in a full sprint with the sandbag, and there were reports of Doc McStuffins running a full lap with a sandbag and not being threatened by Good Hands and Rockwell. Some of the groups were more or less efficient making it 3 legs per lap. Thanks to all of you fellas for coming out. Welcome to Kevin who was named “Princess” but the conscience of our site, Bratwurst, offered up Vizzini which is a less harsh name from Princess Bride. Keep coming back and spread the word.
5 PAX on Tuesday at #F3Swift walked away realizing that there’s still some speed left in these old bones. Not leaving every bit on the track, they’ll be back in a month’s time stronger and faster and swifter to defeat any notion that you only get slower as you get older.
The THANG:
·
0500 – in the still of
the parking lot, two PAX arrived at Community House Middle School to set out
into the gloom for some extra running.
Soon after, one more PAX moseyed down to the track to join in some dark
slow running. One PAX disclosed full intentions
of still doing a 1 mile time trial. 2
others didn’t like the sound of that and thought Russian Torture chamber
sounded better.
·
0515 – two more PAX got
the memo about the change in venue and emerged from their cars to do some more
moseying around the track. These two
also fell in the camp of "the 1 mile is still going to happen", so
then there were 3 on that plan.
·
0530 – after some drills, spread out on the
waterfall start, and choose Red Pill or Blue Pill:
o
Red Pill – 1600m AYG. Takers and finishing times were:
§
HoneyBee – 5:21 –
start to finish leader. New PR.
§
JRR Tolkien – 5:22 – may have closed on HB if
there were 50 more meters or there was a 80lb bucket
to carry. New PR.
§
Soft Pretzel – 6:01 – gutted it out solo with no
rabbit or pacer. Just missed his goal.
o
Blue Pill – Kosmin Test
– Run 1 minute AYG. Rest there for 3
minutes. Run 1 minute AYG. Rest there
for 2 minutes. Run 1 minute AYG. Rest for 1 minute. Run 1 minute AYG. Measure total distance run and put into the Kosmin calculator
to get 1500m prediction, then in another
calculator to get 1600m prediction.
Results are:
§
Bratwurst – 1400m run total ==> 1500m prediction = 4:33 ==> 1600m prediction = 4:53 (a little suspicious here of the accuracy of the Kosmin test)
§
Bunker – 1320m
run total ==> 1500m prediction = 4:46 ==> 1600m prediction = 5:06 (not suspicious at all of this accuracy, Bunker did this after setting a 13.1mi PR on Saturday.
·
Pick up bodies laying all
over the track and mosey some recovery laps.
·
Gear up for the next round of fun – The 20m PACER test. This is a fitness done in elementary schools
and soccer practices around the country (even
the US Mens National Soccer Team). Even Runners World
took on the challenge. Basics are:
o
Run 20m before the “beep” sounds.
o
Turn around and run back before the next beep.
o
The Beep interval gets shorter and shorter
o
Levels get higher
o
Drop out when you can’t make two beeps in a row
·
Results of the Beep test:
o
Soft Pretzel – watch 4 laps and then head for
home – LIFO
o
Bunker – the miles of the weekend catch up to
him, or he’s had enough of the Groovy
music – he gets to 80 something
o
Honeybee – gets to lap 99
o
JRR Tolkien – goes one more lap past Honeybee to
100
o
Bratwurst – time check, it’s getting late (ha!),
let’s stop at lap 102
·
Notes on the Beep test for next time:
o
Bring a louder Bluetooth Speaker. Hard to hear when put in the middle, easier
to hear when YHC ran with it, but those 8oz were slowing YHC down
o
Mark off 20m – estimating that 20m = 21 yards (YHC
stepped it off), we were a tad shorter than necessary. Actual conversion of 20m is closer to 22 yards
Announcements:
·
Next 1 Mile Time Trial is 5/17. This is the same week of the Fast5
Relay on 5/21, so you can use the 1 Mile day to
set your roster.
Cobains on the Format. Backblast posting issues.
22 men gathered at Skunk this morning for what proved to be a difficult but fun work out.
The clock struck 0530 and the PAX were off. After a quick lap, we circled up and ran quickly through the exercises we would work with the rest of the morning.
– Snatches x10 (5 each arm)
– Jack Webb’s to 3
– Goblet Squat in cadence x10
– Goblet Squat in cadence x15
The THANG:
4 exercises – roll the dice to see how many reps
1. Farmer carry, partner does LBC’s while the other carries KB’s around the track for 1 lap.
2. Snatches
3. Jack Webbs
4. Goblet Squat and press
– Lots of dice were rolled, including close to 20 on the farmer carries and and 20 on the Jack Webb’s.
MOLESKINE:
This was a tough workout. Several “Omaha’s” had to be called to audible out of Farmer carries due to smoked forearms. Kudos to all the PAX, hanging in there, pushing themselves and getting better.
I think the pre-run workout group may have had some regrets, but fletch, header, and the rest, you guys showed no signs of fatigue, great work!
I hate technology, went to post and it deleted my write up so this is the second attempt.
17 men decided to entrust there mental and physical well being to a man from down under who barked exercises out like thunder. And yes a vegimite sandwich was involved (breakfast).
4:25 am: for a totally different level of crazy Mic Check and I pre-launched with a 10k
5:30 am: assemble the troop and give disclaimer
Mosey to grass area between CVS and corner arch
Warm up in cadence
15 merkins
15 slow squares
15 imperial walkers
15 windmills
Main event
100 Burpees (10 per minute for ten minutes) – a whole new level of suck!
Mosey to across the street to fountain be Mellow Mushroom
15 dips
10 derkins
Mosey to bottom of parking deck and hold plank
15 merkins , sprint to top of next level 15 more merkins, hold plank
15 jump squats, sprint to top of next level backwards, 15 more jump squats, hold people’s chair. Note at this time I asked Frehleys for a 10 count that turned into a 20 count with leg raises. May he did a) some metric conversion, b) assumed the 10 count was In cadence or c) just did not give a dam. – respect brother.
On you six and hold 6 inches, 15 heels to heaven, sprint to top of next level, 15 more heels to heaven, hold 6 inches.
Hold plank, 15 merkins, sprint to top level, 15 jump squats, sprint to other end at the top, 15 heels to heaven, hold people’s chair.
Mosey back down one level but hurdle blocks at the top
Mosey back to fountain by Mellow Mushroom
15 dips
15 derkins
Mosey back across the street to grass area by CVS
Hold various forms of plank (have to say there were some very interesting forms of plank – may need Haggis to supervise next time.
Time up headed back to AO
Solid effort by all and appreciated the lead
Outback
Announcements
SOB F3 dads ~May 28
Groupon for Asheville Spartan
F3 dads at knight game May 14
Fast five May 21, tailgate afterwards
Mud run two weeks from now more to come out.
That was a fun morning. Near perfect weather. Good, but odd, group of regulars who know the deal.
Thang
We ran the HT mile. Planked in order of finish by the implements. Waited an eternity for Sundancer who took his sweet, sweet time, even stopping to grab the speaker and tunes out of his car. Partnered up for partner races.
Partners run to playground (+/- 75 yards) and each do 10 pull-ups. Run back. Loser does 5 burpees. Winner takes 5 turns around the bat (Dizzy bat).
Partners run to outfield fence (+/- 50 yards) and each do 20 merkins. Run back. Same. Repeat with 30 squats. Repeat with 40 knee ups.
Back to playground for pullups. Outfield fence for merkins. Squats. Knee ups. Repeat again.
Run the HT mile again – or for the injured site Qs, an extended session of Mary.
Moleskine
Well, that went about as expected. It was jointly the dumbest thing I’ve ever done (BB title, possibly worse than Frisbees) and absolutely freaking hilarious. Those first few steps…wow. Swiper timed a drunk joke perfectly for the stumbling punch line. Daisy and I had several sprint finishes, and then we started almost losing on purpose (too dizzy). And yeah, that was pretty awful. I think it was almost universally decided that Dizzy Bat was worse than 5 burpees – even after Horn’s “leventy-million” merkins yesterday at DMZ. No one puked, though YHC came surprisingly close a couple times. I would have put money on Sundancer, but it appears that it really is only a WW2 situp deal (or mental). Amazingly odd.
YHC left the watch, but I’d guess total mileage was 3ish for the pax and a mile less for YHC and Sundancer, who was fighting some kind of leg injury. Lots of interesting stretches, I think, during the workout. Didn’t want to leave him behind solo on the final mile, and the back was beginning to act up again, so we had an extended session with Mary. Xs and Os were particularly awful.
I think we got in 4ish sets of exercises, but it’s a little fuzzy. Gents – thanks for putting up with what may have been my best, or worst, workout idea to date. It was fun.