Day Zero BB – Full Body
15 PAX including a FNG posted this morning. We covered nearly all the main appendages and everyone left with something. Breakdown:
We mosied (past tense of mosey?) to Kobe Court and warmed up. We did stuff.
We mosied to Tuesday Morning parking lot. Announcement: TM is closing. Who would have ever thought that a discount clutter store in a nondescript shopping center hole with no signage would ever not thrive? Weird. @StoneCold teared up when he saw the “Store Closing” sign. We consoled him and told him that TMs are elsewhere in the city which seemed to lift his spirits.
Partner up. A runs backward toward the entrance while B does 5 merkins and catches him, flapjack. Run back to start. Same thing with 10 merkins and karaoke. Run back to start. Same thing with opposite karaoke direction. Run back to start. Everyone backward run to entrance.
*Modified Matterhorn* – 10 burpees at bottom of hill, 10 burpees at top, 10 burpees on other side of the mtn. Run all the way back. 25 jack knives. Rinse and repeat X 3.
Mosey to playground. Teams of 3 at each pullup bar. 6X6X6X6 pullups (inboard/outboard/1-1, 1-1), 5X5X5X5, you get the point. Total of 85ish pullups.
Run around the school track (#weirdtrack). @McGee took over for the last 7 minutes and crushed our legs. Crushed. T-Claps @McGee who did that all while having SARs.
Moleskin: @IronHorse stamped his approval for today’s workout. What more do we want?
@Rachel (FNG) wandered up to the AO at 0645. He heard about F3, saw PAX around town, stickers on cars, did research and posted on his own. He also crushed the workout, not passing the Q so as to not embarrass him on his first post. In COT, he muttered that he’s from Cheboygan, Wisconsin (not really) and that he’s a Marine which got a lot of “Ooohhhhh, ok’s.” He got a chick’s name which says it all. T-Claps brother.
Pullup group A finished much faster than pullup group B. Sources report that group A did almost no pullups, sat in a circle and told ghost stories to each other. Group B was swole (#spellcheck) when we finished which was the intended goal.
@TurkeyLeg is an absolute beast. @Alf was also hot on the trail this morning. @Rachel – you wow’d us all. Keep coming out.
@Prohibition brought some sweet tunes including the #MichUltraSong. Well done. *Insert Michelob Ultra Commercial*
Thanks to @Hairball for letting me Q. This workout is always hard which I appreciate. Hope to have contributed to the cause today.
Area 51 Christmas party tonight. Read about it here. Bring some stuff for charity if you’re coming, see link for details.
Sound off below.
Olympus – A Greek Name With A Few Turkish Getups
YHC was nervous to Q his first kettlebell workout and so the eyes were open long before the alarm was due to go off (thankfully remembering to turn it off, personal experience suggests that M’s do not like that). Kettlebell videos were watched on youtube, pictures of Russian military men demonstrating form were viewed, some of the moves were practiced (in the spirit of if you can’t Q it…) and subsequently discarded and eventually a plan was made up which went something like this for the 8 pax that showed up in the fog to swing some bells:
The Thang:
Quick lap around the track (which it turns out is .2 of a mile)
SSH x 25
IW x 20 (many pax excited for the Star Wars debut)
cover off on your bells
10 full start/stop swings
The format was explained as some type of movement and then some type of 10 swings, could be regular 10 swings, could be one handed could be doubles with your partner while they plank, so you can just imagine the variety!
- Deadlifts x 10
- Figure 8’s x 10 each way
- Around the Legs x 5 each way (only the Q is not coordinated enough to hold onto the bell)
- Good mornings x 10
- Around the world x 10
- Around the world on your knees x 5 round 1, x 7 round 2
- Half Get up x 5 each side first round, x 3 second round
- Turkish Get Ups x 3 each side first round, second round x 0 each side
- Pullover or ball smasher (apparently, were the pax were just busting YHCs on this one?) x 10
- Superman Kettlebell style x 5, yeah this one was tough
- Crunches holding bell but with feet on the ground x 10
- Sumo squat to high pull x 10
- Long cycle reps, with partner and lighter bell (double) x 10 each
Also mixed in a random round of LBCs x 20 and on the partner work the planking was almost as tough as the movement.
A couple of crowd favourites at the end, thanks to Witch Doctor for the Swing and Squat, to Mighty Mite for the Kettlebell burpees (crowd pleaser in the most sarcastic way), Goblet squats and a few swings to finish it off.
NM:
The pax kept it moving pretty well, so much so apparently that the site Q himself left with 15 min to go, mumbling something about some type of youth athletic competition, anyway thanks for bringing the speaker and letting YHC Q it was truly and honour. Destiny really hung in there, many grunts and groans were heard throughout, names will not be mentioned on those since likely the YHC was a big part of it. Always good to see Mighty Mite who makes YHC feel like a homebody, looking forward to seeing you move over the holidays brother. Witch Doctor was quietly getting at it and Geraldo was throwing the Ruck on and around (literally) throughout, kudos on that one! Ickey issued the 55lb challenge to YHC which I at least tried (gotta know one’s limitations, not as strong as Ickey just yet). Anyway, comments always expected below.
Announcements:
Alexander Youth Network toy drive, info found in the blast here: http://f3nation.com/2015/12/02/alexander-youth-network-toy-drive/
Joe Davis Run sign up, link posted for Ickey: https://joedavisrun.racesonline.com/
Christmas Party tonight
American Bad….
Posted on behalf of ‘Merica. Detroit – Recognize
Warmup:
Side straddle hop x 15
Mountain climbers x 15
Merkins x 15
Imperial Walker x 15
Mosey to station 1
(1)
Dips x 10
Derkins x 10
Step ups x 10
Buried x 10
Mosey to station 2
(2)
People’s Chair with air press in and out x 10
One legged people’s chair with air press x 5 each leg
Mosey back to station 1 (repeat)
Mosey to station 2 (repeat)
Mosey to station 3
(3)
Jump ups x 10
Wall sit Freddy Mercury’s x 10
Merkins x 10
LBC’s x 10
Mosey to station 1 (repeat)
Mosey to station 2 (repeat)
Mosey to station 3 (repeat)
Mosey to station 4
(4-The Hill)
Bare crawl up the hill
Lunge walk down the hill
Merkin ladders at top and bottom x 10
Mosey the parking lot for lunge walk straightaway
Mosey to next parking lot for final straightaway sprint
Circle up for some 6Mom
Crunchy Frog x15
Russian twists x15
Heels to heaven x15
The Rosalita x20
Flutter x25
LBC’s x25
KR
Open Moleskin – sound off with remarks. Good VQ K/R
Fun at the Union County newest AO
10 men, made it out to Union County newest yet to be named AO. The workout went like this:
COP
SSH x 30 In Cadence
Mountain Climber x 30 IC
Squat x 30 IC
Imperial Walker x 30 IC
Merkins x 20 IC
Mosey over to the benches next to the school entrance.
On your own 15 box jumps, 15 dips, 15 Derkins
Mosey to the lot in front of the entrance.
Did exercises running to each light around the media (7 total) did 7 reps of each exercise then running back around media all the way back to starting point, did 7 Jumps squats at each light on the first round, then 7 Merkins at each light for the second round and lastly 7 LBC at each light.
Mosey back to the cars, got various weights off of my car, ranging from 45 to 25 pounds, regular and bumper plates.
20 Thrusters IC
10 Forward lunges with weights IC
30 Dolly IC
30 Bicycle IC
20 lunges with twist with weight IC
20 squats with weight IC
40 LBC IC
and about 16 American Hammer IC (Transporter’s request)
Moleskin
Great work today, happy to see a large group for a just now official AO. I really pushed the group and everyone did their best, as usual Transporter, Dasher and Short Circuit they were by my side pushing hard. Can see huge gains on many of the newer F3ers, like Popeye and TBall, this guys have been posting regularly and it shows, as well as Turtle who I don’t think has miss a workout since he joined F3. I hope to see you all tomorrow at Commitment.
Announcements
Dasher remind us of the attendance challenge against Outland next Saturday.
Transporter encouraged everyone interested to sign up for upcoming Spartan races in 2016.
Was decided to officially start the Friday AO at Cuthbertson, YHC was designated as the site Q and Dasher as the CoQ, still trying to decide on the name.
Thank you Short Circuit for taking us out.
4 Weeks to Joe Davis
With 4 weeks until The Joe Davis Run, we decided to push our mileage up a bit this week. The plan was simple… the running… not so much.
The Thang:
1. Dynamic stretching in parking lot… head to track.
2. 1-mile warm-up; final dynamic stretching while Slim Fast explains the routine:
3. Run 400m at I-pace, then 800m at I-pace + 10-15 sec/lap, then back to I-Pace for final 400m. After the mile, recover jog pace for 5 mins (we regrouped). That is 1 set… we did that x3.
4. Final stretching… Done!!
My watch captured 6.25 miles, so most everyone got 6-6.25.
Moleskine:
Excellent job again out there! This seems like a simple workout, but even within the set, after the 3rd lap, you are really huffing! Hopefully everyone was able to meet their target lap pace using the iPad timer. This workout both builds endurance and v02, plus works on developing the ability to increase your pace at the end of the race.
T-claps to Dora and Geraldo and for the pre-Ruck, and then joining Mountain Goat… and Zombie for the pre-ruck, then 1-hour of ruck v2.0!
Great to have Ironsides out for I believe to be his Mtn Goat FNG. Excellent job!
Joker and Turkey Leg led the pack on all of the sets, but nobody was very far behind them! Great effort from everyone!
Announcements:
1. If anyone can help Geraldo on Christmas Party at 5:00, please come early.
2. Bring toys for Alexander Youth Network to the Christmas Party, or to any workout between now and 12/19.
3. If you have any clothing you would like to donate to Tailored Made, bring those to workouts as well. We will get them to Happy.
4. Be watching for a potential 12/26 Boxing Day version of Mountain Goat so that we don’t lose a week heading to Joe Davis Run.
5. 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.
Playing with Sand at The Brave
YHC decided that we needed a Brave workout that included a little more strength training with our running. The plan was to have 2 inner tube sand bags (one per team) and mosey around the AO with stops for exercises. Last week I think the Brave had about 6 or 7 folks so the winkie was developed with that number of PAX. It ended up that 13 men were up for the challenge so there were some modifications during the workout.
The Thang….
First we split into 2 – 6 man teams. Each team had one 50lb sand bag made out of an inner tube. Off we go towards Ballantyne Commons Rd. Ohhh wait here comes Pebbles pulling up as we are leaving. No problem always glad to have another brother in the Gloom. Now we have a 6 man and a 7 man team.
We stopped at Ballantyne Parkway for a few warm up exercises and to switch the bag off to another teammate.
(In cadence)
20 – SSH
15 – Windmills
We headed to the Corner of Rushmore and Ballantyne Pkwy for another bag switch and 20 Merkins.
Turn right on Rushmore and head towards the bull ring. We took 2 breaks on the way with 15 Burpees at one and 20 Merkins at the other (Switching the bag carrier at each).
We headed over to the larger lake behind the bull ring for some exercises.
One man from each team would complete Overhead presses with the sandbag while the rest of the team ran laps.
For the second round we would do squats with the sandbag. If you need to modify do Burpees.
When YHC planned this, I was expecting a smaller group due to the Kiowah Race tomorrow. So after the overhead presses we switched to running around the islands (200yds or so) for the round of squats as the big lake was eating up too much time.
Once we completed both rounds we had a little over 15 minutes to get back and get in some Mary.
We did 10 Burpees and grabbed the bags again and headed back towards the start point.
During the jog back to the Stone Mountain grill the PAX stopped 2 times one with 20 Merkins the other with 15 Burpees. Along with the exercises we also did bag switches (everyone needs a turn).
At Stone Mountain Grill we stopped for some Mary (All in Cadence).
20 Flutters (Hands in the Air)
20 Rosilitas (Hands in the Air)
20 Dolly’s (Hands in the Air)
30 LBC’s
25 Heels to the Heavens
Grab the bags and head back to the Vine. We have 2 minutes left. YHC thought it would be practical to do 20 more Burpees.
The Moleskin –
To YHC’s surprise there was no pushback from the PAX on carrying the sand bags all around the AO. Although a few of them did mention that they would pay more attention to information shared on Twitter prior to the workouts. Everyone pushed hard and modified as needed and were willing to offer help to the PAX carrying the bag (although I don’t think anyone accepted this offer as everyone wanted to get a good workout today). It was YHC’s pleasure and privilege to lead this fine group of men in the gloom. YHC also appreciates the PAX’s willingness to try something new.
I would venture to say that this was at least one of the top two hardest workouts this morning. Although, I haven’t see Margo’s BB at this point.
Announcements:
Bring work clothes to your workout tomorrow
Brazwell’s tonight (M’s allowed)
Next Wednesdays 730pm happy hour
Sign up for Joe Davis
Galdiator Games 6:30 to 10:00 Workout from ~6:30 – 7:30 YHC is Q
Over and back again
The foot is starting to feel better. Better shoes for running, inserts in my normal shoes and I’m following a stretching and icing plan and it’s not 100% but it’s more sore than painful right now. And I was once told the difference in a true runner and a person who runs is that the true runner will run through the soreness. Thus, it’s time to run so let’s go.
The Thang
Hairband Half Mile
COP
SSH IC x25
IW IC x20 (Oh Look, it’s Spielberg)
Honoring Spielberg’s lateness: Burpees OYO x10
Mountain Climbers IC x20
Mosey to the side of the parking lot.
No Parking sign suicides. Oh wait, a suicide ladder up and a suicide ladder down. This was clearly popular due to the #mumblechatter. Plank until everyone is done.
Mosey to the practice field
Four Corners:
Corner 1: Merkins
Corner 2: Carolina Dry Docks
Corner 3: Mountain Climbers
Corner 4: Burpees until the pax completes the first 3 corners (apparently demotivational)
Round 1: OYO x10 at the first three corners
Round 2: OYO x15
Round 3: OYO x20
Mosey back to the parking lot.
No parking sign suicides….ladder up and ladder down again. Extremely popular now. When I got to sign 8, I said “When you get to sign 8…extended pause…you are half way” Mr. Jingles complained that he had hope for a second and I crushed it. #onpurpose
Squats till everyone completes
Mosey to the wall for The People’s Chair. Told everyone to get a comfortable position on the wall. Then drop an inch. Which they did. The surprise is when I told them to drop another inch. Spielberg complained…..so we sat in that position with arms in front longer than I first intended. Thanks Spielberg!
Air Presses Standard Count x50
Recover to some loud groans as apparently the extra inch made a difference (There’s a joke in there somewhere)
Shepherd shows why he’s a RESPECT not just because of his age by asking if we are going to do it again. Of course we are Pastor. Back to the wall.
Drop it an inch. Oh, drop it another inch.
Air Presses Standard Count x100. Sorry CT, we are in overachiever mode this morning.
Mosey into the parking lot
4 MOM
Dolly IC x51 (why 51 because I just wanted to hear the groans when 50 wasn’t the end and the groans were enjoyable)
Rosalita IC En Espanol x10 (stopped at 10 because the pax were struggling with their Spanish counting so not sure they knew beyond 10). We need you back out Zippidy!!!
LBCs IC x10
Finished!
COT:
Thanks to Shepherd for taking us out
Announcements:
Toy Drive for Alexander Youth Network: CT is your collection Q for Union County
Former Fat Suit Drive: Happy is your collection Q for Union County (fat suit as in those suits/sports jackets you can no longer wear because you have been posting regularly). Benefits veterans who need a suit for job interviews.
12/19 is the day to be at Outland as Commitment needs to do 100 burpees since they haven’t done 100 all year combined.
EE is on Q at Outland tomorrow
Moleskine:
It hasn’t rained in a week. Doesn’t mean I couldn’t find the one remaining wet hole to make the pax run through on the way to the practice field. No need to thank me.
All the pax ran hard today. Great to see men pushing hard on those suicides. Shepherd said he agreed that not ever doing the ladder down was a miss by us. #missnomore
Want to know how to get faster, do what The Count and Hoodie did to get faster….ie Keep posting. Great effort men.
Kotters to Squid now renamed to Barnacle since there is another Squid posting in A51. Been working on you for a while and the tag team of Mr Jingles and I was too much to overcome. Great way to push through this morning.
Speaking of Mr Jingles, great to see you this morning. Awesome work brother!
Glad to have Kiefer with us this morning as the GPS was working well. Great job!
Spielberg and Hairband both pushed through those Suicide ladders and then made the pax suffer more on the wall. Well done men!
Great to have Shepherd’s steady influence out there that makes sure we never do anything half-way.
And CT, what in the world with those merkins. I beat you to that corner and I think you finished your 20 merkins while I was still on 12. I am thankful for your push as you always push me harder. #longarmproblems
The #mumblechatter was good today and made the pain easier. Honored to lead men who push me to be better than I was at 5:29 this morning.
Dark Parking Lot
25 men decided to better themselves this morning. Perfect weather at 48 degrees. Veteran crew today so YHC gave quick disclaimer and off we went.
Mosey to Bonefish Grill parking lot (.30 mi)
COP
SSH X 10
Flutter X 25
Dolly X 25
Heels to Heaven X 25
Mosey across Carmel Rd to parking lot behind Re/Max for the main events
THANG
Merkin Ladder:
Run across parking lot for 20 Merkins. Run back for 19 Merkins. You get the point…. Work down to 10.
(Plank work and AB work while waiting on the six)
Triple Nickel:
Slightly graded hill (Carmel Executive Park Dr) from Re/Max parking lot to PNC Bank.
Top: 5 Burpees
Bottom: 5 Jump Squats
Repeat 5 times (each repetition was .20 mi)
(Plank Work and Squats while waiting on six)
Partner Work:
Everyone pair up (size/speed does not matter)
Partner 1 runs to end of parking lot and back while partner 2 completes called exercise. Rinse and repeat with other partner.
Round 1 & 2: LBC
Round 3: Carolina Dry Docks
Run back to launch site with burpees along the way. Total of 3 sets of 5 count each. AYG from McMahan Dr. to Launch site. 10 burpees OYO and we’re done!
MOLESKIN
Awesome turnout today, nearly doubling up the count I saw for #F3TheBrave (ok, there’s my small jab for the day). We covered 3.25 miles and everyone pushed hard. YHC decided to take the PAX to a different location than usual. There was a curveball when the parking lot for the Merkin ladder was pitch black. YHC did a “drive by” yesterday morning after Rebel Yell and the lights were on. Apparently the lights come on at 06:00. Merkin Ladder was tough as always. It was dark but YHC is confident the PAX maintained perfect form. Run stopper and Mermaid are machines when it comes to Merkins. Run Stopper, that was cruel calling 6 inches in plank work after the Merkin Ladder. As always, a pleasure to lead this fine crew.
Announcements:
Toys for Alexander Youth Network – Please bring gifts next Friday. Escargot attach more details on the types of gifts needed and he will be here to collect. Come on guys… Let’s contribute for this great cause.
Run Stopper – Need volunteers for Holy Angels Wrestling tournament hosted by Charlotte Catholic. 80 wrestling teams at Bojangles coliseum on January 1st & 2nd. Run Stopper will be tweeting out volunteer signup sheet.
Christmas Party – Tomorrow night
4 Weeks Until Joe Davis
Join us at South Charlotte Middle School for 0515 launch of Mountain Goat. We are 4 weeks out from the Joe Davis Run, and that is our working goal for our training.
Tomorrow we will be doing the following:
1. Warm-up; Stretching
2. 400m at I-pace, 800m at 5k pace, 400m at I-pace followed by 5 min rest/recovery jog x 3 or 4 (depending on time)
3. Cool down; Stretching
This workout develops a lot of components of improved running, and really helps you on finishing strong. We will regroup in between sets, i.e. during the 5 min recovery/rest jog.
See you in the morning! SF
On Second Thought…
YHC had this elaborate #weinke all planned out for Meathead, with lots of good KB movements offering solid variety and hitting all the right places. Yet, on #F3Meathead Eve, sitting there in the stands, watching my 2.0 swim, the idea of a complex workout just didn’t sit right. In an instant, the carefully considered plan was tossed like cookies should be after a good workout (#merlot), and a new, simpler plan was concocted. 13 meatheads may have left wishing for the original plan.
The Thang
COP:
- 2-hand swings – 10 IC (yes, you can do swings in cadence, Timmy) (That’s 20 total, for the uninitiated. But, we are initiated, aren’t we?)
- IW – 10 IC (#staple)
- Prying squats – 3 varieties (#stapler)
Cue the tunes; set the timer. Time for:
The Only Event:
- 100 1-hand swings. (#staplest) 5 minute timer. Sets of 10 R-hand swings at the top of the minute, 10 L-hand swings at the bottom of the minute, rest the balance (~10 seconds between hands).
- “Recovery”
- 1-hand press. 10 R + 10 L
- Waiter carry. Racked R-hand overhead to the 3rd median (by the nervous lady sitting in her car)(~40 yards), switch hands (snatch, swing change, snatch is efficient), L-hand overhead back to our COP.
- Goblet squat. 10 OYO. Go Deep. (#thatswhatshesaid)
- Lawnmower. 10 R + 10 L
- Rinse & Repeato – Swings & Recovery set – 3 more times
Begrudging Mary:
- Russian Twist – 10 IC
- Louganis – 7 OYO
- Flutter Press – 10 IC
- Pullovers – 7 OYO
Yeah, we’re Done.
COT
Announcements:
- Joe Davis Memorial Run – Jan 9 – 1 mile fun run, 5k, & 10k options. Good fun, good fellowship, better cause – supporting addiction recovery, here in our community. Preblast, with signup link, here. Team F3. Aye.
- Food Drive for Calvary Food Pantry – bring to Area 51 Christmas Party Saturday night.
Naked Moleskine:
YHC had designs on getting in 500 1-hand swings today and was disappointed to find himself short on time to start the 5th set of 100; hence, the “begrudging” Mary. It seems the “recovery” sets took more time than anticipated. That’s on me, and I’ll work on that for next time. #foreshadowing
As it were, we got in 400 1-hand swings + 20 2-hand swings. Plus, 80 presses & lawnmower rows (40/side), 40 goblet squats, and 4 nice long walks to check on the schoolmarm. Not bad for a day’s work.
YHC noticed and remarked early on that making meatheads count, to 10, has a considerable dampening effect on the mumblechatter. Fortunately, Busch was among the pax and was able to break through with some 2nd F chatter with Mint Julep (glad to have you down from KY).
Rock Thrill noticed early on (#keenobserver) that it seemed we were focusing on fundamentals today. Aye. Meat & Taters today – hold the Taters. #posteriorchain
Thanks to Turkey Leg & Witch Doctor for reminding YHC about the goblets & lawnmowers during the 2nd (or 3rd?) recovery set. YHC was focused on the swings, as you saw.
Shout out anything else YHC missed, as he focused on his swing counts…
Thanks for the opportunity to lead and the fellowship.
Aye.
#hashtagoverload #newPRforhashtagsinasinglebackblast #hashtagssharpenhashtags