The warm up
SSH x 30
MTC x 30
LBC x 30
Plank x 20
High Knees – Backwards run
Butt Kicks – Backwards run
Bear Crawl – Backwards run
Crab Walk – Backwards run
Inch Worm – Backwards run
Let the real work begin. The Thang
H.I.I.T – Tabata workout. ever 45 second on 15 second to rotate
LBC
Modified Plank
Plank Jack
Rinse and repeat 1 – 8
Protractor – everyone around the circle calls our a degree
Side LBC x 15 L x R
Mosey to the hill
Hill Repeats for 3 minutes
Run hill backwards then regular down x 5
That’s a wrap.
Just a short time ago Transporter and I launched the Flash site and to see what it has grown to in such a short period of time has been amazing. We are both very honored to have the opportunity to lead you all in improving our fitness levels and friendships within the community.
It appears the PAX doesn’t like to run as much as I do. The Tabata workout was a big hit today. I am sure that in the future there will be a 75% running workout. Fire Cat and Shampoodle welcome to the group.
Friday workout at CMS. It looks like this might stick.
Short Circuit – thank you for taking us out.
It’s been a while since I’ve brought out to bricks. I not only brought them out; but I brought out a wheelbarrow. OK then. What are we going to do with that?
Mosey to truck for 2 brick pavers each. Mosey around to four corners of parking lot for instructions of Starfish layout. Drop bricks at each station and circle up in center of lot.
SSH x 20
IW x 20
Starfish: Partner up.
– 1st leg of Starfish: Agility ladder merkins x 3
– 2nd Leg of Starfish: Ppls Chair / Brick Raises x 150 (audible to 120 – 150 quickly became crazy)
– 3rd leg of Starfish: Suicide Brick relay x 3: 1st partner run out 2 parking spots and drop off a brick. Runs back for another brick and drops off 4 spots away. Back for a 3rd brick and drops off 6 away. 4th brick and 8 spots. 2nd partner doing LBC during the suicide. Flap jack with 2nd partner reversing order and picking up bricks.
– 4th Leg: Bear crawl half way to 2nd light. 10 diamond merkins with bricks; lunge walk with slapping pavers together between legs back.
– 5th Leg: Pax Wheel Barrow – Partner 1 sit in wheelbarrow while partner 2 pushs him up each side of the lot. Flapjack.
– After each leg; run back to center for 10 Blockees, and then out to next leg.
Collect bricks from each station and circle up near vehicles. Merkin Arm Raises x 20. Recover and shake out arms. Merkin Arm Raises x 20.
Done.
Moleskin:
– Big turnout this morning. Great leadership with Bratwurst and Bananas growing site.
– Merkin arm raises were tough. That’s being added to the list. So are the suicide brick relays.
– The AO has a huge parking lot. Endless possibilities. YHC hopes the dear leaders let me exploit this site again soon. Promise to get better on posting an on time BB.
– Thanks for letting me lead today. I always enjoy it.
YHC arrived right at 7:00am after waiting for the windshield to defrost, and we were off for a lap around the school. Circle up at the lower lot.
SSHx25 then 10 merkins
IWx25 then 8 merkins
Low Slow Squatx25 then 6 merkins
Peter Parker then 4 merkins
Parker Peter then 2 merkins
Mosey to the frozen tundra (aka the field)
Lower body tripod
10 Squats at the center pole
20 lunges at the first pole
20 monkey humpers at the second pole
20 jump squats at the third pole
Plank
Upper body tripod
10 merkins at the center pole
20 wide arm merkins at the first pole
20 diamond merkins at the second pole
20 Carolina dry docks at the third pole
Plank
Grab a cinder block – trivia –
https://www.quora.com/How-much-does-a-cinder-block-weigh
Called Exercises
Curls, Presses, Upright Row (R and L)
Bear crawl to middle of the field, lunge walk back
Triceps, Squats, Block hold, chest press
Bear crawl to middle of the field, lunge walk back
Rinse and repeat
Separate in two groups
Group 1 – 1st playground
10 pull ups, 20 dips, 20 derkin
Group 2 – 2nd playground
10 jump ups, 20 calf raises, 20 tire raises
Back and Forth x 2
Peoples Chair, arm raises, and lunge walk to street
Finish up with some Mary
LBCs. Flutter, Backscratcher, Dolly, Russian Twist, and Rosalita
End
Circle up –
Announcements – Joe Davis Run, Christmas Party (today is last day to sign up) and Toy Drive for Alexander Youth Network
http://f3nation.com/2015/12/02/alexander-youth-network-toy-drive/
Thanks to Squid for taking us out as elegant as ever.
Thanks to the PAX for this opportunity to lead.
There was no burnt Orange in sight as nine men gathered in the chilly morning at The Rock to get the weekend started off right. Tarheel fans (well – fan) showed up in bright Carolina Blue jacket.
The Thang:
Warm up run in the parking lot before COP – SSHX20, MerkinsX20, FlutterX20, Mtn Climbers20, and SquatsX20
Jog over to rock pile for a lifting rock (Gummy conveniently didn’t hear the type of rock required). Three circuits of curls, push presses, and lateral extensions followed by sprint down to next light pole and back. Ten, fifteen, and twenty reps for the three circuits.
Jog around parking lot, down to NF, up NF, and up to the church to show the path for today’s Bermuda Triangle. 10 squats at first corner, 5 burpees at top of NF, bear crawl 25 yards, and 10 Sister Mary Catherines at last corner. Three laps with 10 and 15 burpees on laps 2 and 3.
Run over to small covered picnic area for circuit of dips, decline merkins, and step ups with 10, 15, and 20 in order for each circuit.
Jog over to parking lot for Merkin ladder with sprints in between. Sprint down, 1 merkin, sprint back, 2 merkins, up to 10. We alternated karaoke, backward runs and regular runs for the 10 sprints in between merkins.
Jog over to play ground for 20 total pull ups as fast as you can.
Back to starting point for final COP – DollyX20, RosalitaX20, FlutterX20, and finish with 30 IW’s.
Naked Moleskin:
Brisk morning and YHC didn’t realize how cold those rocks were. Called audible after third set due to cold hands. Stone Cold noted I needed to buy winter gloves – duh.
No smack talk from Gummy when I arrived with Carolina Blue jacket on so maybe he’s a tad worried for his Tigs. Don’t forget your binoculars and extra coat for the nose bleed seats – I’ll be nice and warm down in the luxury box.
Interesting collection of names as I had to get repeated several repeated 3 times plus BOGO. BOGO made sense once he told me what it meant. What I thought sounded like Vrigolli was Fragile – language barrier even though we’re all speaking English. What does Boerewert mean ?
Don’t forget to cheer against Clemson – we are in NC you know.
Great group this morning with everyone pushing hard.
Announcements:
Christmas party next Saturday. Bring food for donation (bring it to Saturday workout if not attending). Also, look on web site for toy drive for Alexander Youth Network. Several site Q’s are collecting gifts the next two weeks.
Warm Up
43 SSH
33 Mountain climbers
24 IW
12 Merkins
22 LBC
Moleskin
Mosey on over to school square for as quick peoples chair with some air presses then to start 3 rounds of Burbee box jumps in sets of 10 with a peoples chair for rest and relation:)
Mosey over to the rock pile with a quick stop to do a couple more buries and a little mixed in ab work
Grab a Friend and do a round of 7 presses at the top and 1 Burbee at the bottom while adding a burbee after each round of 7 shoulder presses at the top till both top and bottom added to 14
Mosey over to the school benches with protractor abs on the way, grab a bench 15 dips, 15 Derkins and 15 Low Slow squats (x3)
Running close on time but haul tail back to the front of the school with a quick round of american hammer before a solid jail break to the cars
Overall, brisk morning with a crazy crew that just wants to challenge each other to be better than we were before we left our fartsacks at 450 that morning. The Q couldn’t count this morning so YHC just finished the warm up at random numbers to keep the pax guessing till the beatings commenced.
15 men, made it out on this cold fall morning. The fun went like this:
The Warm up
25 SSH In Cadence
15 Merkins IC
25 Imperial Walkers IC
25 Mountain Climbers IC
25 LBC IC
25 Dolly IC
Mosey over to first courtyard
Peoples Chair air shoulder press IC x 30
Mosey to the hill.
Elevens, starting with 1 Burpee at the top of the hill and 10 jump squats at the bottom. Finishing with 10 Burpees at the top and 1 jump squat at the bottom.
Mosey to the back of the school, partnered up, partner 1 did inclined Merkins while partner 2 ran up the stairs and did 15 box jumps, then switched. Then Partner 1 did hand rail pull-ups while partner 2 ran up the steps and did 15 box jumps and switch.
Mosey to the bridge, Bear Crawled across the bridge. Mosey to the concession stand and did people’s chair and some more shoulder air presses.
Mosey to the Track, ran to opposite end of the track and did 15 Merkins IC, 20 Rock Coppers IC and 25 LBCs IC.
Ran to the opposite end of track and did 25 Carolina Dry Docks IC and 20 Bicycle IC.
Then Indian Run for one complete lap to the track.
Mosey to the retaining wall across the Concession stand and did 25 Dips IC
Mosey to the bridge and walk lounge across the bridge.
Mosey Back to the parking lot, where Doc McStuffins had a trunk full of surprises ranging from 10 to 45 pounds, proceeded to do Thrusters with weights 15 reps, then partner up and did sit ups with various weights passing the weights back and forth to each other’s partner, then did 10 more thrusters with weights IC.
Then finished with 25 Dollys IC and 20 Elbow to opposite knee crunches IC.
Moleskin
What a beautiful morning and what best way to started than with this amazing group of guys. Nice work on the hill, that was a tough one I don’t know what was harder the Burpees at the top or getting up the hill, Dasher and Short Circuit flew through it, good work. I was impressed with Frack today he is definitely getting faster and was right next to YHC and Dasher on the track, Cheddar is a bullet that guy can run. Proud of Turtle, Popeye, T-Ball and Shop Dog, this guys have been posting regularly lately and it shows on their workouts. Snowflake and Transporter were strong throughout the whole thing as always. It was nice to see Mr Miyagi, he made the weight exercise look effortless. Bouncer and Snaggletooth good work I hope to see more of you in the future. Thank you to Dasher and Stump Hugger for the advice during the workouts. Thank you to Snowflake for all your support.
Announcements
Snowflake encourage attendance for next Saturday, since we are competing against to see how has the most attendance losers will do 100 burps per PAX as one set.
Transporter mentioned that Spartan races will start on April and we are trying to make a team.
8 PAX scraped the frost of their pumpkins to create some body heat at Ascent. After being properly disclaimed that Slim Fast + Sensei is even less professional than a single non-professional, off we went:
The Thang
Slow mosey to Harris Teeter with 5 stops along the way for 5 Merkins each stop.
At Harris Teeter, circle up in parking lot for COP:
SSH x 20
5 Merkins OYO
IW x 20
5 Merkins OYO
Peter Parker x 10
5 Merkins OYO
Low Slow Squat x 20
5 Merkins OYO
Parker Peter x 10
5 Merkins OYO
Line up in parking lot.
Do 2 lines of suicide then run to end of parking lot. Rinse and repeat back to start.
Same thing, but backwards run.
Same thing, but lunge walk.
Mosey back to Olde Providence with stops for merkins along the way… 5 x 5.
Sensei took us to the playground for 4 circuits of:
10xPull-ups (suppine or regular)
10xSquats
10xCDD’s
Sensei then took us to the concession stand for 3 circuits of:
10xDips
10xStep-ups each leg
10xMerkins (R1 Decline, R2 Incline, R3 Diamond)
Mosey to football field for partner work.
Start in middle, P1 runs to one end, and P2 runs to opposite end. Both do called exercise, then run back to middle. Wherever partners meet, turn around and run back to the end to do called exercise… do that 3 times.
Rd 1 10 Squats (x 3)
Rd 2 10 SSH (x3)
Rd 3 10 Merkins (x3)
Rd 4 10 LBC (x3)
Mosey to school bldg… Grab some wall. 4 x 1-minute with 50 single count arm presses.
Done! Approx. 2.5 miles covered!
Moleskine
Speaking for Sensei, we both were honored to lead the PAX this morning. This is a great workout, and always great to spend the first part of my Saturday with you boys! Thanks to Pele for the invite!
Everyone did great, as expected! We were definitely merkin-heavy today… mainly because that is what I need the most! Strong work by Fizzy and Empty Nester! Triple 7 was pounding out the pull-ups like they were nothing!
Goon, Marge, Sensei and Pele, also strong… you guys never tire out!
Pele took us out in prayer.
Announcements
1. Christmas Party next Saturday
2. Joe Davis Run on 1/9… great cause… get signed-up!
3. Talk to Slim Fast if you are interested in running in the Blue Ridge Relay Sept 9-10. We are filling out a 12-man team, and want to get guys on a team who have not done one before. It’s a blast! Each runner runs about 13-15 miles (+/-) over 3 legs, and in order… so you run, then 11 runners run before you run again. Email me at mcalisterlance@gmail.com if you are interested.
Eight posted for Outland, with one wearing knee socks with bearded trolls on them and one bearded troll wearing knee socks. Not sure what to make of the scenery, and somewhat rolling the dice with a belly full of Christmas snacks from last night, we headed off into the frost together.
THANG:
Group run to the large rock pile near practice field – grab one that makes your momma proud. Mosey with the rock to the HS back parking lot.
Warmup COP w/ Rock
Partner up – P1 runs 500meter(ish) loop, P2 does called exercise.
Couple of Mary exercises to regroup – flutter and protractor.
Return Rock to Pile and line up across practice field
11s across the full length of the field – Merkins and Squats. Each time you cross the midpoint, 5 burpees.
Pinball group run back to parking lot.
Mary under the handrail bars
MOLESKIN:
ANNOUNCEMENTS:
Random side note: The M got me a boot and glove dryer a few weeks ago so I would stop reeking up the downstairs bathroom sitting my hats and gloves on the vent. This thing is great. Dries shoes, gloves, & hats in no time out in the garage. Put one on your Christmas list if Christmas lists don’t offend you these days.
Yours Truly,
Horsehead
24 PAX entered the gloom for another Friday Jevlar adventure. Short disclaimer and off we went.
Mosey to track, 1/2 lap mixed in with some high knees and butt kickers, circle up at the 50 yard line.
SSH x 25 IC
IW x 25 IC
Merkins x 10 IC
Mtn climber x 20
Low slow squat x 20
Mosey to goal line, line up for suicides with exercises mixed in:
Run to the 10 yard line for 10 burpees and back to the goal line
To the 20 for 20 diamonds and back
To the 30 for 30 Mary Catherine’s and back
To the 40 for 40 dry docks and back
To the 50 for 50 Russian twists
Plank at the goal line and reqroup.
To the far 40 for 40 dry docks and back
To the far 30 for 30 lunges
To the far 20 for 20 wide arms
To the far 10 for 10 jump squats
To the far goal line, plank and regroup.
Partner up and mosey to the bottom of Grandma Mountain
ROUND 1
P1 runs up Grandma Mtn and does 5 pull-ups at the playground
P2 Merkins until P1 returns
Flapjack and continue until total 200 Merkins
ROUND 2
Repeato, this time with 300 Squats
ROUND 3
Repeato, this time with 400 LBCs
Mosey back to lot, time for one round of dollies x 20 IC.
COT
Always a fun group at Joust/Kevlar, and today did not disappoint. Welcome FNG Matchbox, hope to see you back out there. Great effort was put forth by everyone out there. Lots of mumble chatter as usual, which makes it a fun time. Thanks to Header for the opportunity to lead, and to Busch for taking us out.
Announcements:
– Sign up for the Christmas party
– Toy drive at Alexander Youth Network, Smokey is Joust Q, led overall by Joker
YHC typically catches up on sleep on Saturdays. Hairball got in touch this week and indicated that the scheduled Q had a conflict and asked YHC to step in. Sure, force me out of the fartsack. And by the way, Day Zero is pushing a “high intensity” theme for the month of December. Pulled into an empty AO lot. The Swede pulled in and it looked like it might be he and YHC. 7 others arrived. Off we went.
1.2 mile mosey south on 51 at 7:20 pace. Stop at professional building. SSH OYO to regroup.
COP
Merkin x 20 IC
Continue fast pace mosey to Charlotte Catholic HS. Through campus and to the top of the parking deck using short deck route. High knees to regroup.
Redemption Set
Start at level 4 stairwell 1 (closest to main building). 10 Jump Squat. Descend stairs. 5 burpees. Left around football field. Stop at scoreboard. 5 burpees. Continue around field. Stop at Cougar Entrance. 20 merkins. Bear Crawl to the crosswalk (approx. 50 feet). Enter deck and take short ramps to level 4. Repeat x 2.
Plank series with high/low plank/leg raises/arm raises. Mary: Flutter x 15 IC/Hold/Heels to Heaven x 15 IC/Hold/45 degrees/Hold/10 count. Flip to high plank. Merkin x 15 IC.
Stair Set
Down stairway 1. 5 Burpees. Over to stairway 2 and up. 10 Burpees at top. Over to stairway 3 and down. 15 Burpees.
Mosey through campus to crosswalk at 51. Jump squats OYO to wait for the light to cross. North on 51 across Carmel. Hit a red light and cruised right through. A bit of good luck. Stop made at light at apartment complex to regroup. Smurf Jacks while waiting.
Civilian Count Merkin Set
All to 10 stay in high plank: Regular/Wide Arm/Diamond/Offset Left/Offset Right/Regular
Continue mosey back to the AO lot. Done.
Moleskin
1.7 each way to Catholic for our Tartarus stop. YHC slightly concerned about the happenings on campus on a Saturday. Turns out, many students on campus for the SAT test. We had a few students offering support for our hard work. YHC reciprocated by offering “good luck” on the SAT test. One female student told her BFF, “I would rather be doing that than taking the SAT.” No doubt. Didn’t stop to tell these youngsters that the correlation between SAT scores and college GPA is roughly 5%. Level of commitment, hard work, and dedication will take you further than a perfect SAT score ever will. Anyway. The 9 men who posted this workout pushed hard for 60 minutes. All stops were active recovery. Warm welcome to McGee who is moving to A51 from Metro. Really solid work today men. That sure beat the fartsack. T-claps to Iron Horse for the takeout prayer. Thanks for the invite to lead the men of Day Zero.
Announcements
Toys for Alexander Youth Network. Joker on Q. You will hear about this at a workout this week. Please consider giving.
A51 Christmas party 12/12. Bring food donations for the Calvary Food Pantry. Questions about party: Geraldo/Baracus. Questions about food donations: YHC (f3mermaid@yahoo.com or @OGMermaidF3.