13 Dudes decided to get buff for pool season with a little strength work at The Rock this morning
No new guys so a moving disclaimer was given as we did a quick mosey down along the road, past the baseball field toward the hot box giving Flipper and E-Trade a chance to catch up.
COP
IW x 15 in cadence
Slow Squats x 10 in cadence
Slow merkins x 5 in cadence – already tons of mubblechatter due to YHC’s slow counts – and YHC informed the pax that YHC would be doing all the counting today.
Arm circles – #crowdpleaser
20 small forward
20 small backward
10 big forward – thanks Tony Horton
10 big back
The Thang:
Mosey over to the HotBox
Instructions were given – super sets at the HotBox 3 sets of 3 exercises, 3 rounds thru. Focus (as usual for YHC) was on slow good form. Also YHC was looking to get the chest, triceps and legs all smoked. And all exercises were on YHC’s count.
First Set:
10 Jump downs (basically reverse of a jump-up – drop down off bench and explode back up)
10 derkins – slow steady form
10 dips – slow and steady
Rinse and repeat for 3 total rounds
Second Set:
15 Split squats each leg
10 crucible merkins
10 skull crushers using the picnic tables
Rinse and repeat for 3 total rounds
Third Set:
10 box pistols each leg
10 regular merkins
10 diamond / close merkins
Rinse and repeat for 3 total rounds
Mosey to playground
10 minute grinder
5 pull-ups
5 toes 2 bar
5 6-count hand release burpees
rinse and repeat for 10 minutes
Mosey to rock pile and get a big lifting rock.
After a few shaming comments, everyone got man size rocks and we started.
10 x clean the rock up to chest and press overhead, then back down to the ground
Rinse and repeat for 2 rounds
Head back to launch – few minutes left – 50 yard bear-crawl
Finished.
Solid work by all today including 2.0s. Thanks for putting up with YHC’s coaching / teaching – always enjoy showing it doesn’t take tons of reps to get a serious beat-down – YHC is still feeling this one.
Really enjoy working out out at this AO and with The Rock crew – a great group of guys.
Thanks Gummy and Hopper for the opportunity.
There was some good solid mubblechatter – but that is always to be expected with Flipper on site.
YHC is sure there was some good discussions, but YHC is too tired right now to recall so shout out below.
YHC does remember something about PopTart asking Gummy to massage his thighs but you will have to ask them for details.
Thanks again for the opportunity to lead you men this am in the gloom.
Thanks Squid for the solid takeout.
Annoucements:
Spartan Sprint – can still sign up – Team = F3 Nation. April 9th and 10th.
http://f3nation.com/2016/02/29/spartan-race-sprint-april-9-2016/
F3 Dads Baseball game – Knights Baseball game May 14:
http://f3nation.com/2016/03/08/f3-dads-a-night-with-the-knights/
Thats all.
Champagne Out.
Today was a killer morning, temp was perfect and the pax was ready for a beating.
WU,
40 SSH, 30 MC, 20 IW, 10 Merkins, 10 Merkins, 20 IW Mosey to side lot to find the first CC work out.
2 teams, 2 Plates and 2 times around! Simple! Pax does 5 burgee’s, 10 Merkins, 15 LBC, while one of the pax takes the plate for a worm burner run, finish the exercise and catch up with the plate driver to swap to the next pax. Work this for two times around.
Mosey over to the school for a quick balls to the wall and peoples chair, mosey to the bridge for a quick frog hop across. Mosey the way to the track for a second CC move of the day.
5 sets with a lap around the track between sets and a 5 burbees at a half lap. Broke up into 4 teams of 4 and worked the plan. 50 Air squats, 40 MC’s, 30 LBC, 20 Diamond push ups and 10 pull ups. Each team took a station and worked their way through the rotation.
Mosey back with a quick Indian hop up a the hill, and grab a friend for a short round of 15 Curl to press, 15 LBc’s and 15 LSS. Finishing with some good ole fashion sit up in two lines facing each other to 40.
Moleskin:
SHOP DAWG PUT IT DOWN today and spent some time Yacking on the worm burners (congrats Shop). I caused some confusion not the track not clarifying that we needed to finish the stations with a final lap, but the teams muscled up and got the work done. New FNG, Backflow (R) put it down! I saw a ton of heart today by all. A2nd F Chick Fil was great!
Announcements:
3Rd F- April 21st, Thursday nights 730 Brooklyn Pizza- Sign up coming out shortly
Sign up links to local F3 work outs
11 men showed up at #F3DayZero for some work and were treated to surprise reunion. For the first time in a long time the original OGs were here with the millennial, new Qs. Pleasantries were exchanged, hugs were given by Haze and insults were given by Radar to kick off the morning.
I received two separate text from pax that will remain anonymous making sure there would not be a lot of running. Something about this or that. #GettingOldSucks. So the modification of the high intensity work out for the region was put in place for the unprepared. #YourOnlyAsStrongAsYourSix.
What we did: Start with a warm up lap around the School track at a slow pace. Circle up and do IW x 15, merkins x 10 and slow squat x10. Partner up to complete 100 combined pull ups while the other partner planks. One group had 150 since we were three. Radar provided emotional support for Haze during his portion. Radar in turn got defensive when Haze provided a meager come back. By the end everyone was turning on each other pointing out weight and form. The Pax completed mary lead by Hairball while my group stumbled to the finish line of our 150.
Now for the basketball main event. Radar was nice enough to bring a basketball at the Q’s request. I thought he would bring a real ball. Instead he brought a ball “he won at Carowinds.” I question the “won” part after his display of shooting. The task was shoot a lap up, free throw and three pointer. Each miss accumulated merkins. The penalty for missing was 20 for missed lap up, 15 for free throw and 10 for three pointer. The rest of the Pax did called Mary while the one guy displayed his skills. Needless to say out of 11 of us we might have made four to five shots total. #LotsOfMerkins Everyone, YHC included, made fun of the guy that missed the layup until almost all of us missed the layup. #TrickRims
After this miserable display of skill we mosed over to the rock pile where you and your partner picked a lifting rock. Then we ran over to the shopping center for four corners in honor of the Tar Heels win last night. At each corner you completed an exercise until the next group came to relieve you. You carried one of Radar’s sandbags between the corners. The called exercises were wide arm/diamond merkins, squat, merkins and curls with rock. This took a little longer than anticipated. We did one round.
Once we were completed with four corners we collected everyone at the bottom of Carswell and Bevington. There we completed, most of us anyway, 7s. Merkins at the top and squats at the bottom. Run the hill up backwards, most of us anyway, and forward going down. Dodging cars was thrown in as fun.
Radar kept complaining about time and it was time to do Mary. I am good at ignoring and come to find out his watch was 19 minutes fast. After completing most of 7s we collected our rocks and returned them to the school.
In true basketball form we went into overtime. Time for redemption, kinda. Everyone takes a free throw. If you miss then you do 10 merkins. Everyone missed the first round. It was decided that we were not leaving until one shot was made. Everyone missed the second round. Finally the Mugsy Bogues of Area 51, Purple Haze, made the shot. High fives all the way around and a lot of shame we circled up.
I am not sure what we learned today other than we probably all thought we were a little better at basketball than we are. Very little running for my #F3FreeRange teammates. BRR is only six months away. Getting to be about that time to start training. Not sure about the intensity part today but the fellowship was high.
Thanks for Hairball and Prohibition for letting me lead. I’ll see you again in a few months.
Announcements: There were no announcements.
Thanks for the take out Haze. Everyone enjoy your Easter weekend and enjoy your kid’s spring break.
Great Good Friday Weather!
Many, I think, had already begun their pilgrimage to the beach. However, those that posted (Cotton Tail, Stone Cold, Duct Work, Cow Girl, Header, Mud Puddle, Kirk, and Smokey) all received an authentic “I want to be like Mike” – Gatorade from Header. Truthfully, we all wanted to be like the six and half year old, Mud Puddle, as he was the true leader this morning! 🙂
The thang….
The blazing Mud Puddle led us to the 50 yard line for:
20 x Side Straddle Hop
20 x Imperial Walkers
10 x Merkins
After a slow Mosey over to the track, we partnered up for:
100 cumulative Burpies (partner 1 ran a lap while partner 2 did called exercise)
Plank rinse and repeat. This time…
100 cumulative Air Squats (partner 1 ran a lap while partner 2 did called exercise)
Mosey to the top of Grandma Mtn. Still in partners for:
50 cumulative pull ups (partner 1 ran down to track and back while partner 2 did called exercise)
Plank rinse and repeat. This time…
50 cumulative lunges (partner 1 ran to the blue door and back while partner 2 did called exercise)
Plank rinse and repeat. This time…
50 cumulative LBCs (partner 1 ran to the blue door and back while partner 2 did called exercise)
Mosey over to bleachers for a sevens ladder:
Burpies at the top and step ups at the bottom of the ladder
Next, partner 1 did LBCs while partner 2 did 10 pull ups
Rinse and repeat (3x)
Mosey back to the beginning for some Mary, ball of man, and Gatorade – for that deep down body thirst!
16 guys not afraid of a little hard work showed up for The Brave this am to embrace the gloom and suck.
Complete lack of creativity coupled with YHC needed a workout to push the work capacity and test how long you can sustain a high level of output resulted in YHC just pulling an old workout off the shelf and reusing it. In other words, YHC was lazy and needed a workout that would keep him moving an kick his ass over 60 minutes.
No new guys so quick moving disclaimer as those coming in hot were getting out of their cars and catching up.
The Thang:
Quick mosey to Loch Ness
Explanation given of the work to be done:
Run 1 lap – then 1 exercise lap – at first patio 10 decline diamonds (this slowly moved to more of a close grip decline merkins instead of diamond over the course of the workout) #modifying. Second patio – 10 jump ups, picnic tables – 10 dips then back to the start.
Run 2 laps, then exercise lap – same as before but 20 reps and back to start
Run 3 laps then exercise lap – same as above but 30 reps
Run 4 laps then exercise lap – same as above but 40 reps – this one hurt.
Once at this point, start back down and keep moving until out of time.
One added wrinkle – on the exercise laps, if you were on the bricks of the patios you were bearcrawling #crowdpleaser #smokedQ
Simple workout but simple does not mean easy.
Mosey back to launch – 1 minute over.
Done
NMM:
There was a lot of attempts to poke the bear last night by some who will not be named #asianhobbit, but YHC wasn’t having any of it. Figured silence was the best response – keep everyone guessing and wondering if Angry Q would show up in the gloom.
Anyway – YHC definitely wasn’t creative this morning but when something works, why change it. This one is brutal – always in motion and for different lengths of running and exercises which keeps it changing. As stated earlier, YHC needed to work on endurance and work capacity and love these grinder kinds of workouts. And everyone crushed it.
Pebbles and JRR came the closest anyone has to completing it and that is with the bear-crawls thrown in to slow people down. Guess YHC will have to come up with some new wrinkles to make it more difficult next time.
Solid effort by all Pax today and it was nice to have some newer faces out to The Brave Jean Claude – keep on coming out.
YHC is still smoked from this one so not much creativity in writing the BB.
Lots of work done today. 100+ diamond derkins , 100+ jump ups, 100+ dips, 250+ yards of bear-crawls and 4.8+ miles.
Thanks for the chance to lead this great group. This AO is always fun and there is always a great group of pax – makes the workouts much better to suffer together.
That’s all YHC has – shout out below for anything missed.
Announcements:
Still time to sign up for mudrun – very few teams signed up so far. If interested, talk to Fire Hazard.
Champagne Out.
10 Goats took a break from Easter Egg painting, tying bows in their hair (if they have any), and pressing their Easter outfits to come out and further develop their running stamina and form. It was an AWESOME morning for running… and that we did! After a heartfelt disclosure for NO ONE… off we went (80% that is… Nuke and Mr. Brady made their usual late entrances!)
The Thang
1. Warm-up for 1 mile + some stretching
2. Head to Devil’s Turn (Starbucks at The Greenway), with repeating iterations of 2:00 I-pace, 1:00 recovery, 1:00 I-pace, :30 recovery, :30 I-pace, :30 recovery… repeat for 4-miles out and back.
3. Cool Down and quick stretching.. DONE!
5 to 5.5 miles covered depending on your pace.
Moleskine
Excellent job out there this morning. I was a bit relay-inspired from Palmetto, so I wanted us to start experiencing some different terrain and hills. The beauty of this program over a 4-mile course is that you can’t predict where you will be when a segment comes up. Which is much like a race where you will be hitting hills when you are feeling strong, and hitting them when you want to quit! We’ll keep doing these type of runs and I KNOW you guys will continue to crush it as you did this morning!
Special welcome to Thin Mint who came for his sophomore post after his V-post at Anvil! Brave man to tackle an unknown running workout, but Thin Mint quickly proved he can handle it! Great to have you out!
Mr. Brady and Thin Mint were leading the way for most of the morning. Retread was looking exceptionally strong after his exceptionally strong V-Q at Peak 51 on Thursday. Great stuff!
Kotters to Icicle, who got some extra credit with Huggy Bear… they both were at Devil’s Turn on Thursday, then MG on Friday…. #runningstrong!
Geraldo, Booyah and Strange Brew were consistent all morning, which is the name of the game!
Special shout to Nuke! He keeps getting stronger… he gave it all today! Runs like this morning are what pushes all of us to be ready for a variety of running challenges/eventst!
Again, excellent job to everyone who came out this morning!
Mr. Brady took us out in a strong Good Friday prayer!
Announcements (stolen shamelessly from Retread’s BB yesterday because they are that good!)
13 ish pax got after it on a threat of Rain.
Here is what happened.
Run up to parking lot
COP
15 IW – CAD
20 MC – CAD
15 Merkins OYO
3 laps up and down and around on the stairs
1 – Merkins – 15
2 – Burpees – 10
3 – LBC’s
Mosey to Paladin Hill
11’s – Jump squats (or squats in my case) at top and Wide armed merkins at bottom
Flutter
Russian Twist – 20 – CAD
Mosey to parking deck
Run 4 flights and down stairs – 20 merkins at the bottom X 2
Partner work
1 – Runs
2 – 100 Merkins
Second round
1 – Runs
2 – LBC’s – 200
MARY
COT
NM
Was a good morning to be out, weather was nice and the rain hadn’t come so no humidity (maybe a little). Haze scared me by giving me a hug this morning. Wasn’t sure if he was messing with me or if he actually cared #jaded. Started off with a solid mosey up to the Panera parking lot. I had to start off with IW because I was already tired trying to keep in front of the pax.
1st round was good but by the third I wasn’t sure if I could make it through what was planned that day. I was really trying to get about 3 miles in which would had been possible had it not been for PALADIN HILL. HAze mentioned that Chelms was probably running the real hill, we all talked about how bad his burpees would have been and how he would have been called a LAZY AMERICAN. Way to go chelms. Even in Italy. WOW
I hadn’t been to centurion in a while and had completely forgotten how tall that thing is. 11’s were called and I immediately got passed by Lorax, Haze and well…..several others. They had to call Mary while I was working on my final one.
Heading back to the parking deck without a break was probably not the best idea. Gerber was behind me and I could feel him wanting to completely pass me and make me feel bad. Don’t worry, mission accomplished after the first round up the parking deck.
Partner work seemed to go well with the exception of me.
Margo – Thanks for letting me lead and the opportunity.
Make it out to an AO you don’t go to that much. It is good to see people that I don’t get a chance to see that much.
8 ninjas showed up for a workout that Diamond Dave would be proud of.
The Thang:
SSH IC x 20
IW’s IC x 10
Merkins IC x 15
Hill for 11s dry docks
11 at top 11 at bottom
10-10
9-9
“”
1-1
Run down to long benches for
3 rounds
20 derkins
20 dips
20 lbc’s
3 rounds of:
20 step ups
Run up hill to street
25 squats
Run back down
25 monkey humpers
Up to field : Partner Up
P1 field sprint
P2 Dollies
Flapjack
Rinse and repeat
P1 run with 15 Merkins on other side of field, run back
P2 rosalita
Flapjack
Rinse and Repeat
P1 run w/5 burpees
P2 bicycle
Flapjack
Rinse and repeat
Back to lot
Circle up for 6 MOM
Rotating cadence calls, each pax calls the rarest, if ever performed, ab exercises.
Recover
Moleskine:
I knew early that I would need to work hard this morning as we didn’t have a big bunch but we did have a fit bunch. The hills and dry docks set the tone for me and heated up the legs pretty well for a legs and abs intensive workout. Veteran and chatty group for sure. Rhapsody was killing it out there. He has fully recovered from whatever got a hold of him and then some. Beast. Orange Whip, Squid, and Pop Tart meant business as well. Horsehead and Simba made sure to remind me how much they have missed me this far north in an insulting and backhanded sorta way. I hope you boys have a nice break and thanks for showing up!
We will plan to be off-campus on Friday morning to do some 2-1-30 running on the open road. Here is how it will go down:
1. Warm-up/Stretching
2. We will head out for a sample relay-like run where we run at I-pace for 2:00, recover for 1:00, then I-pace for 1:00, recover for :30, and finally I-pace for :30 recover for :30.
3. Continue to repeat until we’re done on our “leg”.
4. Cool-down/stretching
Bring your headlamps if you have one. If you’re programming a watch, just repeat the 2-1-30 circuit 8 times… that should be enough for our time together.
See you in the morning! SF
12 (almost 11) novices to the comedic industry and one grizzled vet performed only for themselves this morning at Hydra. Quite a bit of back and forth going so it was tough to keep up. Exactly the kind of workout that I enjoy. Here tis…..
Jog to back of church for the warm up – SSH & IW
Partner up and jog to the field at the back of OP.
Partner 1 runs back to picnic area for 5 burpees (or 20 merkins) then onto the playground for 5 pull-ups
Partner 2 does a modified beast but with 10 at midfield, 10 at 100 and 10 back at midfield
We increased it to 30 reps and then 50 reps for the 3rd loop. Exercises for Partner 2 were diamond merks, wide merks and squats.
Moving on….
Starfish Mary – 20 of each exercise at the corners and burpees (or 20 merkins) at center – 4 corners were heels to heaven, flutter, back scratchers and something else
Jog back to school
Cool down with IR around school
Moleskin
Here is what was noticed today…….
That’s it. Fireman Ed tried to chime in with some announcement about little boys and clothing or something to that…… It got wierd and my recorder was off so no need to mention.
Happy Easter everyone.
Yours truly…..