Strange to think it’s been three months since we did this last.
Time to break out the measuring stick again and see if we’ve grown.
If you can finish* this workout – you name it.
Partner up. Everything matters.
Hang a right on Rea and run to the Harris Teeter and WAIT DON’T START RUNNING BACK.
Burpees OYO at the corner of Rea and Colony until the 6 arrives.
Run to the first telephone pole, flip to backwards run to second telephone pole – 10 good form merkins.
Forwards run to the next telephone pole, then backwards run to the next – 10 flutters (per leg).
Run forward, run backward – 7 burpees.
Rinse repeat – forwards/backwards/merkins/flutters/burpees
Mix in a little partner accountability check at each named side street – 10 dumbocrats.
Do it all over again on the way back from 51 to the corner of Rea and Colony.
*All exercises completed and back at OP parking lot in the 45 minutes time allotment.
If you’ve got the chutzpah to name the unnameable, join us tomorrow for another edition of the only F3 blog with its own workout, SOFAWIB. Olde Providence Elementary – rally at 0520, launch at 0530.
Want to get a bump in Speed? Then join the Swift PAX on Tuesday at 0515 at the Ballantyne AO (Vine American Kitchen) for an extension of Hard running. Come at 0500 for some extended warm-up at 2nd F pace.
The THANG:
Announcements:
With YHC arriving right at 0700 hours after having to take time to feed all the animals at the homestead, PAX was thankful that designated Q had arrived and they wouldn’t have to play Rock, Paper, Scissors to see who would lead. SF was planted in the turf and we headed out for a solid 60 minutes of work.
Headed down to the bus parking lot and then around to the far end of the track infield for COP:
Enough of the warm-up, time to get moving. Head up McKee Rd for a nice jog, mixing in some high knees, butt kickers and backwards run, until we made our way to the neighborhood Pop Tart had introduced the PAX to several weeks ago. With 0700 start time, felt it was safe to utilize the streets without disturbing the residents. Gathered the PAX and called for a round of 7’s from the front entrance down the main drive about 75-100 yards.
Good start to the morning, so we ventured further into the neighborhood, heading down the main drive around the roundabout and made our way to the bottom of the hill. Good spot for mini Ark loader.
Enough visiting with the neighbors. Time to make our way back to campus for the rest of the workout. Headed back down McKee Rd and stopped at far end of the track. Karaoke half the length of the straightaway facing the road and then flapjack for Karaoke second half facing the school.
Continue the run back to launch point and find a spot on the wall at front of school for round of People’s Chair.
Head over to the playground for a WIB type circuit:
Circle up in the grass behind the school for 10 MOM:
Mosey back to front of school and circle up for Jack Webb:
Find a spot on the wall and take a seat for round 2:
Circle up for COT
NMM:
Announcements:
Posted on behalf of Lobsta Roll:
Nobody enjoys lobster in the morning but QIC was glad that 15 of Area 51’s finest decided to join him and start the week off right. A quick disclaimer and we are off.
We started our journey by taking a brisk jog around the school and met in the lower parking lot.
20 IC Plank Jacks
5 Merkins
20 IC MTN Climbers
5 Merkins
20 IC Parker Peter
5 Merkins
20 IC Peter Parker
5 Merkins
Remained in plank for the entire set
20 IC SSH
20 IC Squat
20 IC IW
The PAX was not very happy with the early kick in the teeth courtesy of our extend plank exercises. If they were not happy with that, I am certain the next little gem did not sit well.
Quick mosey to the soccer field for a set of 11’s. Our distance was the entire length of the field and the exercises were burpees (on both sides). QIC was very creative this morning. 11’s are painful as well as burpees so putting them together I am sure left a nasty taste in the mouths of the PAX.
Next our slow mosey took us to the wall in front of the school for a little bit of rest.
2 min wall sit followed by a lap around the track stopping at each corner for a called exercise. Alternate between 10 CDDs and 10 diamond merkins
Back to the wall for another 2min sit
Slow mosey to the front playground for 1 set of 15 pull ups and 30 dips
End at the launch point for Mary:
25 IC Flutter
25 IC LBC
25 IC Dolly
25 IC Freddie Mercury
The End!
Warm up
SSH x 20 IC
MTC x 20 IC
Plank punches x 15 IC
Imperial Walker x 20 IC
The Thang
Run through Mill Bridge stopping at each intersection for 10 merkins. Total of 90 merkins.
At the Mill Bridge parking lot is the HILL. We ran 5 hills with 10 dips at the bottom of each hill
Move to the parking lot for suicides with 5 stops.
At the end of set one is 10 CCD
Rinse and repeat 4x
In the middle was 15 LBC, 10 dying cockroach, plank punches , Russian Twist
Back to the hill for another set of 5 hill runs with 10 squats at the bottom of each hill.
20 bench step-ups
Lunge walk around the playground
Frog jump around the playground x 2
Jog back to the parking lot.
LBC x 15 IC
Russian twist x 10
Protractor
Plank Punches x 10
That was a good workout. We cover around 1.5 miles with some steep hills in the middle. Hats of to Frack, he tore his meniscus in the spring and is just now getting back into running. He pushed it hard today.
Warm Up:
50 SSH
40 Mountain Climbers
30 LBC’s
20 IW
10 Merkins
10 Merkins
20 IW
30 LBC’s
40 Mountain Climbers
50 SSH
OK..Warmed up now,,,
The Thang:
Mosey over to the Rock pile
20 Curl to Press in cadence
15 LBC W/ Rock in Cadence
10 Low Slow Squat in Cadence
Rinse and repeat
Mosey over to the front of the school for a quick people’s chair and then partner up
Partner 1 (10 Dips) while partner 2 does pull ups or bicycles on monkey bars until swap. Rotate 9,8,7 etc until completion
Back to people chair (1 legs), partner up again
Partner 1 (10 Decline Merkins) while partner 2 does heels to heavens till swap. Rotate 9,8,7…Etc until completion
Back to People’s Chair mixing in Air press and 1 legs, Partner up again
Partner 1 (6 Carolina Dry docks) while partner 2 does up and overs on the monkey bars. Rotate 5,4,3 etc..
Quick mosey back to home base to finish right on time with a quick 20 Russian twists
Moleskin:
The first frost quickly thawed through the warm up to warn off the Monday morning blues. That being said, gloves are a must moving forward. The crew worked out hard, Short Circuit continues to push himself and the 2.0 Meteor didn’t hold back either. I was impressed by Comet who is working through a messed up arm, he didn’t stop and continued to do pull up’s while the rest of us moved on to bicycles. Frack is a beast and Kevorkian worked out hard despite running 11 miles yesterday in prep for the Spartan race. Dr. McStuffens is drinking the cool aid and has quickly made his mark in the pax. Dash as always was the first back to camp with his speed! I myself and so humbled by a group of men that refuse to sleep in, refuse to let life pass them by and clearly have a strong desire to better themselves physically and spiritually. #Humbled #Inspired
As we continue to explore the Anson campus, we find even more than we anticipated. Like finding some cinder blocks near the practice field last week. Those will be useful. And we continued the Anson tradition of at least one FNG each week so off we go…
The Thang
Mosey around the parking lot
COP
SSH IC x 20
IW IC x 20
Hand-Release Merkins OYO x10
Mosey to the loop driveway in front of the school to find DORA.
Or at least a half DORA 1-2-3
Partner 1 runs to the top of the lop and does Burpees x5
Partner 2 does AMRAP of the exercise.
Flapjack until combined number of exercises reached
Exercise: Merkins x50, LBCs x100, Squats x150
A full DORA 1-2-3 would be 100/200/300 but we have more to see and do so off we go
Mosey back to the large parking lot where we began.
Parking space suicides – 2 up/1 back for approximately 20 parking spaces
Mosey to the lower set of parking spaces
Bear Crawl through the space and then increasing merkins+1 on each parking space line. Ended up doing merkins x11 to finish this one. Wasn’t popular but everyone is better for completing it.
Parking space suicides – 2 up/1 back
Mosey to the road
At each light pole, we stop for Army Situps (lock arms and we go down and up as one group)
1st light pole, Army Situps x10
2nd light pole, Army Situps x20
3rd light pole, Army Situps x20
Intended to go to 30 but time was working against me so I audibled to run to the cinder block pile and keeping the same groups from the DORA, each group grab a cinder block and carry it to the practice field.
P1 runs while P2 does AMRAP of the called cinder block exercise.
Flapjack
Called cinder block exercises: 1) Curls, 2) Triceps, 3) Hold the block in front of you as long as possible, 4) Squat Thrusts
Being good stewards, we return the blocks back to their pile
Pinball run to the stadium
People’s Chair w/ Air Presses x20
People’s Chair w/ Air Presses x20
BTW walk along the wall for 20-25 feet (or lunge walk as an alternative)
AYG run over to the stands
2 minutes of running the stairs
AYG run back to the parking lot for 5 minutes of Mary
Dolly IC x40
Extended Protractor
Flutters IC x10
DONE!
COT
Thanks to Junk Yard Dog for taking us out and a reminder of what we are supposed to be about as men in our family and in our world.
Moleskine
Before we even began, OMB tells the group that he is down 10 pounds in the last three weeks and has started to lift again. Building muscle while losing weight means he is entering beast mode. Speaking of OMB, you could have ended the bear crawl/merkins awfulness without finishing those last 11 merkins. You chose to finish. #noregrets #F3Strong
Former Rabbit came out the gate strong. Strong runner who pushed hard throughout and did the BTW walk along the wall which is impressive for a FNG. Named Former Rabbit because he’s right around 30 with 4 kids. So we were joking about naming him rabbit and then Viper asked if there would be a 5th and FR said there would not be a 5th. Thus, Former Rabbit. You will get to tell everyone about your kids every time you have to explain your name. #Fatherhood
There is no doubt that Junk Yard Dog is getting stronger and faster every week. He is clear proof the #getbetter is in effect in Anson. I saw you out front running that pinball run and even making the turn to pick up the six. Continue to push the group.
Viper continues to be the heart and soul of the group. Out there every Saturday and just encourages the guys to keep working hard. These workouts aren’t easy for guys in their 20s/30s so to be doing them in your late 50s is just awesome to see. #Navystrong #F3strong
Missed Flash Card, Half Moon and Fenderbender this Saturday but some had work, wife at work and late night ride-alongs happening so look forward to seeing them next week.
YHC was thankful for the opportunity to lead. Hearing about the results of weight already lost and seeing the improvement in just the last four weeks is exciting. Multiple guys said they had made eating/drinking changes already. Discipline has a way of carrying over to other parts of our lives. Just wait till four months from now to see the difference.
Had to audibly remind myself that you shouldn’t Q it if you can’t do it on that stupid bear crawl/merkin deal. That was a tough one and sweat was left on the parking lot. But every man finished as there is no quit in the men from Anson.
Next week has Runstopper on Q. Invite some guys to join.
Until next week!
Glass Joe
8 Pax (including three 2.0s) braved the 55 degree weather for an epic upper body beat down. Many 10 counts were had and lots of huffing an puffing. YHC could barely move the next morning due to the Qdrenaline.
The Thang:
Mosey to lot
Warmup:
Side straddle hops x 20
Merkins x 20
Mountain climbers x 20
Imperial walker x 20
Cheezwhiz through buses
Mosey to playground with backward run, high knees and butt kickers
Mini-murph
10 Pullups
20 Merkins
30 Squats
Repeat 5x
Mary while everyone finishes
LBCs, Flutters
Mosey to wall
Wall squats x 3 (one round with arm raises called by Squid)
Balls to the Wall x 2 (inverted pushups extra credit)
Mosey to the practice field
Bear crawl relay
Partner up
Partner 1 bear crawls (or lunge walk) to 20 yard line and back
Partner 2 does squats
Switch
2nd round bear crawl with side straddle hop
3rd round lunge walk with LBCs
4th round lunge walk merkins
Mosey to bleachers
Grab a bench
3 rounds
10 step ups/jump ups
20 dips
20 decline push ups
Run to top and back down
Back to lot for a little stretching and COT
Announcements: The Count asked for prayer for his dad Clem for health and healing. Also Anson expansion going well. 7-8 men regularly attending.
The thang…
7 am 7 pax and 1 FNG showed up for with tickets on the pain train….
We started with a warm up jog to back parking lot, did some warm up exercises and a quick stretch.
From there we headed over to the rock pile, partnered up, and grabbed a rock. it full on night time for the beginning of the work out. not used to that on Sat. We decided to stay on the on the pavement and avoid holes, so…..
Everyone lined up and did an Indian run to the soccer field for some Hammer Time. Each Set includes
We all did the first set staying together and doing and indian run between pain stations. After which it was a full on race. Harley and Cable Guy battled back and forth for the lead, with Harley eventually pulling it out in end. After 3 cycles it was 8 am and time Mosey back.
Moleskin
Harley finished us with a prayer that was so inspiring he officially was designated The Rock’s Chaplain, and has prayer duties from hear on out.
Dead Lift finally got his neighbor to come out and when it was found out he was a fellow Clemson Tiger, i promptly named him after one of my favorite places at Clemson Bowman Field.
Great work everyone, and so sore…….
8 brave souls accepted the challenge of Ascent this morning amidst the cool Fall breeze blowing across the barren tundra of Olde Providence Elementary… or something like that! Only one person was coming in hot on 2-wheels… YHC!! But with everyone in place, we left the comforts of the parking lot and headed towards the fields for the following:
The Thang:
Started with slow mosey around ball fields and back to the front field. Circle up for COP starting with disclaimer.
SSH x 20
5 Burpees OYO
IW x 20
4 Burpees OYO
Low Slow Squats x 10
3 Burpees OYO
Merkins x 10
2 Burpees OYO
Mountain Climbers x 15
1 Burpee OYO
Mosey to ball field for some outfield centuries… what are those, you ask???
Partner up. Partner 1 does called exercise while Partner 2 runs to center field fence then back. Flap jack until the combined partner reps are complete:
1. 100 Merkins
2. 200 LBC’s
3. 300 Squats
Mixed in some recovery moseys to alleviate total arm-smoke! (too late??)
Mosey over to concession stand for 20-20-20…. what’s that, you ask???
Find a bench: 20 step ups (1- each leg), 20 dips, 20 incline merkins… rinse and repeat. Mosey for recovery, then finish with 20 step ups, 20 dips, 20 DECLINE merkins… yowsa!!
Slow mosey to fields next to the school for some Mary.
Dolly x 20
Flutter x 20
LBC x 20
Elbow Plank for 1-minute x 2…. this is where Nuke requested some Lynyrd Skynyrd… so YHC obliged with “Gimme Three Steps”…. it’s all I could come up with at that moment of pain!
Mosey back to front field for Cumberland County Viaducts x10 both sides, then stretching, then DONE!
Moleskine:
Excellent job! Sonoma listened to his body, and when he got a twinge, he did the absolute SMART thing and called it a morning. I only add that so other will see that it IS THE SMART THING TO DO!! I hope it was nothing major and that you are back out with us ASAP!
Great bunch of guys at this AO… I always love leading and working out here! I know everyone has tons on there plates on a Saturday as everyone was heading off to soccer and football games! It was great way to get the weekend kicked off!
Two lady’s were doing some interesting yoga-type moves at the school when we finished. Moon River committed to wear a similar outfit and do the same moves next week… Everyone bring your mobile phones/cameras!!
Best wishes were expressed for the PAX at the Mud Run.
Slim Fast took us out in prayer.
Announcements:
1. Consider committing to the Joe Davis 5k or 10k run on Jan 9. More details will be coming out shortly.