The Thang:
Announcements:
Charity Toy Drive is being conducted by some of the leadership of South Charlotte – see webpage for details.
Keep a lookout for Holiday convergences as many of the workouts tend to do this time of year.
5 Year Anniversary Convergence at AG on 1/1/16.
Takeout / BOM (missed name here – cobains)
NMM:
So Gangsta asked YHC to Q today as he would be out of town. Apparently word did not spread of the change, so I suspect several PAX showed up expecting a patented GM Q were instead left to settle for YHC. Cobains to the Pax as YHC neglected to check the field, and instead at the commencement of the Grinders found out the hard way that it was a mud pit – glad no one got hurt. Quiet group at the onset which was unsettling to say the least, but glad things picked up around the time the derkins and sprints started.
Honored to have the opportunity to lead, especially at an AO with a crew as solid as DMZ. Probably missed a few finer points on the BB – not trying to sell you short just felt like we blurred through this thing. Luckily GM decided to show up and keep YHC on time and on point.
-MrD
The following was sent to me from Iron Mike, who enjoys operating through ghost writers.
The Thing: Iron Mike’s Punch Out
Running to Harris Teeter and back is straight, flat, and boring.*
Let’s run all the way around the school – right on Rea, right on Summerlin, right on Abbotswood, right on Windyrush, right on, right on.
Partner accountability means you’re not trying hard enough.*
At corner of school do 10 burpees.
Run to next corner, 20 merkins.
Run to the next corner, 30 Squats.
Run to the last corner, 40 Freddie Mercury’s.
Rinse repeat for 12 rounds or 6:06.
Run the “Right On, Right On” loop again.
bell rung
*He may not have actually said this.
If you’re man enough to tussle with a Q who is possibly 78% dense, exotic matter, come to SOFAWIB tomorrow at Olde Providence Elementary. Rally at 0520, get to running at 0530.
7 PAX arrived excited for the promise of toys early this year, only to be greeted with 12 “toys” of mass destruction and pain induction! Woooooo!
The Thang:
The Warm-Up:
Kettlebell Ladder:
We began with an admittedly aggressive ladder. This thing got ugly fast and I decided to cut the last two rounds for the sake of time and so the PAX could actually save some strength for the implements.
The Main Event:
Grab your bells and lets head to the other end of the parking lot. Once there PAX partnered up with like size bells.
*After the 4 rounds of P1 Kettlebell exercises we moved to a 1 minute per implement cycle to ensure every pain station was visited.
The Moleskine:
‘Twas the night before Foxhole, and all through the PAX minds
were nightmares and visions of Chanel not being kind.
Promises of toys and pain made them aflutter,
only 7 brave PAX would come…who obviously did not know any better.
Voodoo was nestled all snug in his fartsack,
while the brave 7 wrestled slosh tubes and tires while straining their backs.
Feeling tired, worn out and hung to dry
they morphed from men to beasts in the blink of an eye.
Chanel’s toys were brutal that was for sure,
but nothing these brave 7 could not endure.
When time was over they sprang to their sleighs,
fearing when Chanel and those toys would be back another day.
It was an honor to lead you men out there today. Great work by everyone and I hope you enjoyed something a little different!
Thanks for the strong takeout Rock Thrill!
Announcements:
F3-Swift will launch at 0515 on Tuesday for the preparation of the JoeDavisRun 5K/10K Week 5 of 8. Come early at 0500 for extra credit 2nd F run.
This is the PEAK Interval pace week of the cycle with the longest Interval pace segments. If you get through workouts like this, you’ll see some big gains!
Announcements:
“First we’ll make snow angels for two hours, then we’ll go ice skating, then we’ll eat a whole roll of Tollhouse Cookiedough as fast as we can, and then we’ll [run The Wiggler].”
Don’t be a cotton-headed ninnymoggins! Come run The Wiggler. Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Elvin pace…
**Buddy the Elf, Elf
Hey why not the letter P? 18 PAX navigated the dense foggy gloom to the Outland campus for a morning beat down through EE’s Paracourse of Pain. Some ideas may be better left on paper. This was NOT one of those ideas!! Everyone is pumped up with Horse Head’s #awful music, Let’s get it started!!
THAT PRE-THANG
EE 0600 Solo-amigo 5 miler #Sadclown – More below.
COP
Warmup Hairband Metric Century around 2/3 of paracourse to parking lot
SSH x 35 IC
IW x 15 IC
WINDMILL x 15 IC
MC x 15 IC – Stay in Plank
Merkin x 10 IC
LSS x 15 IC
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
(Alternate Karaoke R/L, Shuffle R/L, Backwards run for extra credit in between buses)
35 x LBC at end cone
Run back up hill past 1st bus to cone
20 x Merkins
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!!
REPEATO PARACOURSE OF PAIN
EE Calls an Audible from 3rd Repeat and changes parking lot cones around and pulls out the famous Epoxy Plates for:
Team Hairburner Relay Medley w/ 2 x 45# plates
Split PAX in 2 teams of which we split each team into 3 stations (approx 35 yards apart each)
Start 45# plate hairburners with each team at one end, push to center group to switch plate pusher who pushes to end group to next PAX who immediately starts the journey back. We continue hairburners while waiting PAX perform called exercises. Exercises include:SSH, LSS, Flutter, Dolly, Burpees, Lunges, Merkins and more.
At one point Horse Head thinks it is a good idea to remove the center group and hairburn the entire distance of the end groups (~70 yards). The PAX alternate between burners while the waiting PAX perform called exercises which repeat many of the above.
Once all PAX complete the Hairburners to Heaven, mosey to middle school wall for:
PC w/50 60 AP IC
20 x Speed Squats
PC w/ 40 AP IC
15 x Donkey Kicks
PC w/ 30 AP IC
20 x Speed Squats
PC w/ 20 AP IC
20 x Donkey Kicks
20 x Curb Incline Merkins
20 x Curb Decline Merkins
2 MOM (EE calls a few PAX to Shout Out)
15 x 6″ to 90 degrees to Heels to Heaven repeats
15 x Crunchie Frog (Happy)
10 x Smurf Half Burpee Things (Counter Top)
20 x Back Scratchers IC
Quick Lesson learned that if a Pre-Workout Tweet goes unanswered, that probably means no one is showing up. I held onto a glimmer of hope that maybe one would escape the fartsack at 0600 (MID 50’S FELLAS IS PERFECT) for a little pre-run only to find myself running solo through fog so thick it would put yo grandma’s gravy to shame! That’s OK, the Pre-Run gave YHC an extra 40 minutes to refine the planned paracourse with additional running and extra pain stations! #Yourwelcome!
This must have been a very mild December morning as Big Trade decided the temperature was on the money for another beatdown! Always good to have you out showing off the new additions to your #BatBelt! Strong work today by Smokey who led the paracourse and didn’t look back. He steps out of his car at 7:59.59 and does not stop running until 8:00 #Strong. Also noticed big work by Hoodie, LeMont, Count and Shepard and the rest of the PAX pushing hard! Donkey Kong is king of the plates and any exercise on all 4’s #TarzanJr. The Late Show and Counter Top are Fit,Form, & Function Masters for each exercise with perfect posture. Great to have Good Luck today from Asheville pushing hard with the Outland Crew! Awwww, to be 29 again! Happy’s 2.5’s Hello Kitty and Milky Chance were working on their Beast Mode craft! We picked a good day to have a good day!
Announcements:
– Glass Joe’s Attendance Challenge with Commitment is next Saturday. Bring your Father, brothers, cousins and all male friends next Saturday. Lowest Attendance site between the two AO’s next Saturday the 19th will begin the 26th workout with 100 Burpees!!- Prayers for the family Horse Head knows, The Vanciver’s, who lost their newborn after 24hours (passed away with Anencephaly)
– Happy needs Suits
– Counter Top needs Toys for Kids
Thank you for the Strong take out by Smoky
Always A Time in the Outland!
Double E
Literally and figuratively speaking the pax of 21 burned off the FOG with a high energy work out that cleared the air and apparently a PAX members head as he enjoyed a Christmas party last night, HA! No Advil necessary for him after the sweat he worked out by 6:45:)
Warm Up:
50 SSH
40 MC
30 IW
20 Reverse Lunges
10 Merkins
The THANG:
Truthfully we had such a large pax I had to modify so I don’t remember all we did but I do remember some, so here we go. Mosey over to the rock wall, quick peoples chair with some air presses. Grab a friend and partner up,
Partner 1- Curl Partner 2- Run Down w/rock and do 10 Burbee; Flapjack
We did this 4 times with Presses, LSS, Curl to press and finished the last round with 15 Burbee’s and then a quick set of LBC with rock on your chest. Ditch your friend, and we mosey over to the bridge with a quick stop to do 10 Burbee’s and a quick lunge walk across the bridge. Plank it up with some rock hoppers in cadence.
Line it up for plank Indian Hop up to the the short wall. Quick Peoples chair then,,,,10 more burbees,, on your six for some LBC’s and Protractor ab work out. Mosey up to the cinder block pile and we begin to work. Round of 15 shoulder shrugs in cadence, followed by staggered Merkins Left (10 Civilian count) Center then right. Ditch the blocks and mosey back to the wall with a quick bear crawl on the way. 10 More burbees and 15 flutter kicks in Cadence. Mosey with a quick backwards lundge across the bridge and plank it up on the other side. Mosey back to the rock pile, 10 Burbees. Mosey back to base for a short round of 15 LBC’s and 25 Russian twists in cadence.
Moleskin,
Going to be a bit sappy here but this group is amazing and more and more men are choosing to get out of there comfort zones (FART SACKS as well) and become better men, both physically and spiritually. You all continue to inspire and challenge me to be a better Husband, Father, and most importantly a follower of Christ. The Sad news is that we are all going to die someday, the good news is we get to choose what we are going to do with our lives until that time comes. I am honored to be part of a group of men that CHOOSE to not waste there time and their lives and CHOOSE to find a ways to improve it. I don’t have time to call out everyone, but i am seeing strength and gains in this whole group and for those that are new, if you CHOOSE to continue and stay #committed, I think you will find out quickly that you can push yourself more that you realize and the rewards for that are more than I can explain. Bouncer, thanks for taking us out!
Announcements:
Spartan Race April 9th and 10th
Bring a friend next week- Outland is going to wish they never made this bet
A Tar Heel and a Blue Devil combined to test 12 PAX at McKee Road Elementary. As of now no earthquakes to report or other earth shattering events as alumni from two heated rivals each took 1/2 hour to push the PAX to their limits. SF was planted firmly in the soil and promptly at 0700 we headed out to get some work done on a 50 degree December morning. Have to enjoy these days while we can as you know it is going to turn colder soon.
YHC took the first half lead and led the PAX on a little run down to the bus parking lot, mixing in a little backwards run on our way. Once there we circled up for COP:
Time to head over to the track for a round of 7s. We lined up on one side of the track. Ran across the track infield and completed 6 CDD. Ran back to other side for 1 Jumping Lunge/SMC (each leg). Continued this cycle with 5/2, 4/3, etc. As leaders finished, we planked up to wait for the 6 before heading over to the wall at the front of the school.
At the wall, instructions were given to complete 3 stations. BTW Wall Walk for 15-20 feet, Broad Jump across the bus parking lot, and then Plank Walk on the curb for 20-25 feet. At this point Joker commented about how much he enjoyed that set. Felt obligated to keep the PAX happy so we completed another round.
Once the 2nd round was completed YHC led the PAX back over to the bus parking lot for a Suicide Ladder.
Finally, head over to track infield and we circled up for 6 MOM. Completed the following:
With the first 30 min on the books, YHC handed the keys over to Floor Slapper for 2nd half. Floor Slapper led the PAX behind the school and we circled up for mini COP:
Made a short mosey over to the back playground for some Circuit work:
With the fog finally lifting, Floor Slapper led the PAX over to the Nature Trail. Gathered at the benches and completed 25 dips & 20 derkins. Trail run. Repeat the 25 dips & 20 derkins. Next we completed 25 squats and 20 lunges before completing another trail run. Repeat the 25 squats & 20 lunges. 1st run around the trail was a bit of a cluster as Joker led us on a off road/route/trail adventure. Hard to see the path with all those leaves. May need to bring out a rake with us in the upcoming weeks.
Once we were back at the entrance to the nature trail instruction was given to bear crawl back up the hill to the service road.
Head over to the wall at back of school and find a piece of wall for PC:
Partner up with PAX of similar speed for CMIYC around the school. Partner 1 heads off around the school. Partner 2 completes 5 merkins and then takes off to catch Partner 1. Once reunited, Partner 1 completes 5 merkins and Partner 2 continues the run back to launch point.
Finish up with round of Mary including Freddie Mercury, Russian Twist, modified version of Dying Cockroach, Dolly and Flutter.
COT
NMM:
Announcements:
8 men showed up to The Rock and we’re not afraid of the real gloom and fog. Here’s what we did.
Warm Up on the smoothest pavement in Charlotte
Run to Park
Run to entrance 2 at church
Rock work – press, curls, squats, triceps
Sprints up and down parking lot (4 corners to run out the clock) with some merkins, CDD, LBCs and wall sits with air presses
It was an honor to lead. We covered 3.8 miles and the group stayed tight, strong work. Big shout out to FNG Etrade who dominated on the sprints at the end. Enjoy the El Niño weather while we can.
–Harley
SF planted, 7 pax were properly disclaimed and off we went into the foggy gloom. Mosey to the field and circle up.
SSH X 15 IC
IW X 20 IC
LSS X 20 IC
5 Burpees OYO
Mosey to Playground for Cindy
20 minutes – 5 Pull ups, 10 merkins, 15 squats rinse and repeat for the time.
Mosey to wall for people’s chair 3 rounds
1 minute each round with last round 50 air presses.
Mosey to concession area for circuit work
Dips x 15, Incline Merkins x 15 , CDD x 15
Dips x 15, Decline Merkins 15 , CDD x 15
Step Ups 10 each leg, Lateral Lunges x 10 each leg, 20 LBCs Rinse and repeat the last circuit.
Mosey to field for a visit from our good friend Jack Webb up to 5 and back down
Line up on the sideline for Triple Nickel.
LBCs on one side of the field with Jump Squats on the other.
Circle Up for Mary
Sid the Kid X 10 L & R OYO
LBC x 15 IC
LBC right x 15 IC
LBC left x 15 IC
Protractor pax choice on degrees
Dolly x 10 IC
Rosalita x 10 IC
Elbow Plank good form key x 3
Mosey back to launch. Done!
Great work by everyone. Great 2nd F throughout the workout and only a couple of complaints about the shoulder discomfort expected tomorrow. YHC has a bad hamstring and IT band issues, the goal was to smoke the pax shoulders and work some core in there. I hope the pax got what they came for. Great work by everyone on Cindy. It sounds simple until YHC makes the call “we are half way there.” Plan was to do a couple more air presses on the wall sits, but Slim Fast asked the question of how to get pax on IR out to workouts and keep them working out in different ways. We discussed that through the first 2 minutes and then went to the air presses. Great thought Slim Fast. Depending on the injury pax have to make the right decision for them and we as their brothers in F3 need to keep them engaged when they cannot post so they will come back out ASAP. Discussion needs to continue.
Thank you Slimfast for taking us out. Strong word!
Announcements
1)Joe Davis Run 1/9/15 – Sign up. YHC is running/jogging/walking it. You can too. Great Cause!
http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/
2)Toy Drive for Alexander Youth Network –
http://f3nation.com/2015/12/02/alexander-youth-network-toy-drive/
3)Christmas Party Tonight – Bring Snacks for Calvary Food Pantry.
4)If you are interested in running on a 12-man Blue Ridge Relay team, contact Slim Fast at mcalisterlance@gmail.com. This will be a great opportunity if you’ve never done one before.