10 Men of Union put their long holiday weekend on hold long enough to make a downPainment on a better future- Here is the price they paid:
COP – In Cadence
SSH x 25
Squats x 20
Merkins x 20
Mosey to Rock Quarry, choose wisely
Curls x 10 IC
Overhead x 10 IC
Tricep Extension x 10 IC
Goblet Squat x 10 IC
Curl-Overhead-Tricep superset x 10
One Legged Squat w Rock x 10 each leg
Curls x 10 IC
Bring your friend to the wall
People’s Chair- Chest Press straight out w Rock x 15
People’s Protractor – Hold Rock overhead, and various miserable angles
Dump Rock back on pile. Good Riddance.
Mosey to base of Hill for Sevens
Run to top, 1 Merkin. Run down, 6 Burpees.
Work thru cycle to 6 Merkins at top, 1 burpee at bottom.
Mosey to bridge, backwards Lunge Walk across bridge.
Bear Crawl part-way up sidewalk, Crab Walk further up sidewalk.
20 Box Jumps
15 Dips IC
10 Derkins IC
Mosey down to field, partner up.
Partner suicides: 1 does called exercise while 2 runs suicides. Change exercise each time Partner 2 tags baseline. Flapjack after full suicide cycle completed.
Merkins, Squats, Carolina Dry Docks, LBCs.
Partner Throw-downs, 20 each.
Partner Derkins, 20 each.
Wheelbarrow to first cone, Flapjack back.
Partner Carry to second cone, Flapjack back.
Indian Run up to and around track.
Mary at Concession Stand- LBC’s, Heels to Heaven, Bicycle.
Mosey back to front of school.
20 Box Jumps OYO
15 Dips IC
15 Derkins IC
Merkins x 20 IC
Diamonds x 10 IC
Widearm x 10 IC
LBCs x 15
Moleskin
Any time you show up at school in late May, expect a final exam. The Pax were tested, and passed with flying colors-
A couple audibles by YHC along the way. I was hoping to throw in some work on the Chin Up station at the track, but didn’t see it during our lap. Maybe because Dasher, always the lead dog, forgot which direction the track turns. And I might have been so smoked after Suicides that I forgot about the Pusharama until we were back at the front of the school.
Welcome to FNG Bouncer (Derrick Smith), another Spartan recruit from Kevorkian. Like the grim doctor and his Spartan partners, Bouncer means business. #strongneighborhood
Pretty soon we will have all of Lawson at Commitment!
Announcements
Hill and Dale present the “Death March”- May 29th at 7:00 PM. Details here
http://f3nation.com/2015/05/06/f3-death-march-preblast/
Blue Ridge Relay- one of the events F3 has been gathering for en masse, this is an amazing team relay from Virginia to Asheville, 210 miles of relay legs. Spots may be full now, but reach out if interested as people drop out from injury of last-minute conflicts. A truly memorable event! Sept 11-12.
As I stumbled through my second Q, I awakened my inner Peyton Manning to call audibles, while utilizing my retaining wall scraps from my backyard. The original plan was modified due to either my terrible memory, or workout being much harder than anticipated. Partner up and grab a block from the retaining wall.
Warm Up:
Mosey over to front of theatre for COP and disclaimer.
20 SSH
20 IW
20 Merkins
The Thang:
Mosey over behind Target for some suicides and block work.
Partner 1 runs to the first speed hump, Partner 2 performs Monkey Humpers. Flapjack.
Partner 1 runs to the 2nd speed hump, Partner 2 performs shoulder press/tricep extensions. Flapjack.
Partner 1 runs to the 3rd speed hump, Partner 2 performs Lunges with blocks. Flapjack.
Partner 1 runs to the 4th speed hump, Partner 2 performs shoulder press/tricep extensions. Flapjack.
Partner 1 runs to the 5th speed hump, Partner 2 performs squats with block. Flapjack.
Partner 1 runs to the 6th speed hump, Partner 2 performs curls with block. Flapjack.
Total mileage covered during suicides: 1.5 miles.
Mosey back to the front of movie theater and circle up for a set of Super 21, so I thought.
Super 15 (formerly known as Super 21): Do 1 merkin followed by 1 LBC; 2 merkins / 2 LBCs; 3 merkins / 3 LBCs, etc., etc. ……. up to 15 merkins/ 15 LBCs (total of 120 merkins and 120 LBCs). Inserted, Squats x 21 after Super 21 #10)
Finish up then one lap around the parking lot for Partner 1, while Partner 2 completes Russian twist with block. Flapjack.
Head back to parking lot where we parked for one round of Mary: Can Opener x 10 on both legs.
Moleskin:
I am still fine tuning the cadence, while trying to be creative with the workout. Obviously getting too creative can be more confusing, than beneficial. Thanks Hopper for having me break down the suicide exercises elementary style for everyone. (I don’t even think I knew what exercise I was calling out). As we circled for a round of Super 21s, which none of us had tried before, it was apparent that 21 is a tough number to achieve. I even threw in a set of squats to allow for some recovery, but as we continued with #11 of the Super, I started hearing mumblechatter from the Pax to make the pain stop. I was more than happy to oblige, as my arms felt like noodles. I tried to stop at 13, but the Pax pushed me to stop at 15.
Thanks Hopper and Ickey Shuffle coming back to Rebel Yell to get a good beating from my workout. Also, we had an FNG. Van Down by the River, aka Foley. Thanks for joining and hope to see you next time.
2nd installment of the So. Charlotte/Area 51 Moderate running workout. 6 PAX this morning pulled up to SCMS on this crisp cool October, I mean, May morning! For now, there is no surprise “where” we will do the workout… so straight-up 5:15, we headed to the track.
COP is really just stretching to get ready for the pain! After some basic stretching, we incorporated some Swift-inspired toe walks, butt-kickers, high knees, and Skips A & B.
1-mile slow warm-up.
Main event 2-1-30:
2:00 at I-pace (2-mile race pace)
1:00 Recovery
1:00 at I-pace
0:30 Recovery
0:30 at I-pace
0:30 Recovery… Rinse and Repeat back to 2:00 I-pace.
We did 5 rounds.
Complete 1000m cool down. Return to parking lot for final stretching, and DONE!
Total mileage was somewhere between 4.5-5.5 miles… YHC didn’t have exemplar clock and/or device mgmt this morning!
Moleskine
As always an honor to lead this group of fine men! This workout is just getting started, so Stumphugger and I are very excited by the initial interest and participation.
The workout was pretty straight forward… only maligned by YHC’s failed electronics on the first round/cycle. Strange Brew provided well-timed and accurate failover/contingency, so the only real casualty was YHC’s blemished record! Rounds 2-5 were much better.
Much like last week, this type of running takes some practice, both to lead and to participate in. The key is to get to where you can predict and run at the right pace(s) consistently. Some of that comes with using a watch, but most of it comes with understanding your own capacity. I’m excited to learn this side of running, which let me reiterate for the 10,000th time, is very new to me!
Everyone today did AWESOME!!
Strange Brew was quietly running consistently… and through the rounds, continued to “move up” based on that consistency. That is his lesson learned from Swift, and his experience proves him right! Always great working out with the Brew!
Awesome to have Graffiti join us. He has beein IR-ing his hip for several months. And on top of that, has a bit more of a drive than most to get to SCMS. Graffiti brings some great running experience to the workout on top of awesome fellowship! It showed today with Graffiti being consistently out front.
High Tide joined us at the track. He was having conversations with himself about if he was really going to do this or not! Glad the “DO THIS” side won out! Looking forward to having you officially graduate from “0.0” (while technically you HAVE… this can be the diploma… there’s no going back!!)
The Mouth has now been a 2-week regular! Strong as always… great mumblechatter… consistently out front with Graffiti.
And then Sensei crushed it as you knew he would! I get to run with Sensei a lot… he keeps getting stronger and stronger!! He will be running sub-8:00 miles for his tempo run by the end of Summer! T-Claps to Graffiti for taking a round with Sensei. I call it a “test drive”… and Sensei is thankful he doesn’t have to listen to me for 10-15 minutes! For those wanting a “test drive”… just know it is a sports car, not a sedan! Lots of horsepower and likes to go fast!
Missed Stumphugger this morning… he’s IR-ing a few areas, but will join us as he recovers.
Strange Brew took us out in prayer.
We were able to add a little 2nd F fellowship with Byron, Dora, Drop Thrill, Big League Chew and a few others that were doing some band stretching in the parking lot. I can tell DT is getting game ready for the running workout!
Announcements:
1. Convergence this weekend for Ascent, The Rock and Day Zero for sure on Saturday… might be others… check the website. Then convergence on Monday at South Charlotte Middle School.
2. Continue to sign-up for BRR; Runners and Drivers needed!
YHC tweeted out yesterday evening that this morning’s workout was designed for men who wanted a little more out in The Gloom, men who wanted that extra push they might not be getting from a normal bootcamp workout. Well, this isn’t a normal bootcamp workout, this is The Brave. A post where men can come to find out what they are made of and I don’t think I disappointed the PAX. 22 SOBs answered the call to be pushed harder this morning.
Here’s what we did:
The Thang:
Mosey to COP (.75 mile) – IW IC X 10, Squats IC X 10, Merkins X 10
Mosey over to the Small Pond (with the bridge) for modified 11s which include running up the hill, 10 merkins at the top, 1 burpee at the bottom and 1 lap around the lake; running up the hill, 9 merkins at the top, 2 burpees at the bottom and 1 lap around the lake; etc… Once you finish your set, meet up with the six and finish their set. (2-2.5 miles depending on the number of laps you did. 0.2 miles per lap around the pond)
Then, mosey over to the bottom of Ben Nevis on Ballantyne Commons for instructions from the Q. (0.25 miles)
Run up Ben Nevis pushing a fast pace, 10 burpees at the top, recover mosey down Ben Nevis to wait for the six, 20 Dips/20 Durkins on the road side guard rail, rinse and repeat. (1 mile)
Head back to the COT (1 mile)
Moleskin:
YHC is headed down to Mexico with the M for a week to celebrate my 10 year wedding anniversary. My goal was to leave a little gift for the PAX to remember me by. That gift, my brothers, was the gift of pain.
The mission of The Brave is to be a run heavy bootcamp. 4-6 miles each Friday plus your fair share of merkins, durkins, burpees, pull-ups, hill runs and LBCs is what every SOB needs to become a well-rounded fitness animal. Are you ready for Beast Mode? Keep posting men.
As always, it was a pleasure leading my SOB brothers in The Gloom.
Announcements:
F3 Dads starts June 7th at Francis Beatty Park
F3 Dad Camp is Mid-August. Sign up on the F3 Nation Website.
Meat City today with plenty of doubles and merkins…
20 SSH’s
15 Merkins
10 Halos
Partner Up: Doubles
5 x 5 Clean-Squat-Press
5 x 5 Double High Pulls
5 x 5 Double Snatches
5 x 8 Double Swings
5 x 5 Double Alt Press
5 x 5 Suitcase Lunges
5 Rounds of 20 Merkins/20 Two Hand Swings
Moleskine:
This is one of my favorite workouts every time I come and I need to do so more often. It looked like the boys were getting after it today and I didn’t hear too much complaining. I for one am still getting used to double kb’s and I believe the focus on keeping the back straight and staying tight throughout while picking up and putting down the KB’s is the real key to enjoying these and getting much stronger from head to toe. I would try to think of somebody to make fun of but my shirt was too short and I soaked TR’s bells with sweat so I’ll take the bullet today. Thanks Bulldog for taking us out brother and thanks to High Tide and Brown for the Q. Check the website and twitter for convergence situations… I will be at the pool.
Despite dire warnings of the sinister nature of the course today and hot humid conditions, 14 men launched from the greenway parking lot headed for Piper Glen to attack some hills. 2 other men (Mall Cop and the illusive Wolfman) launched at an unknown time from the same location, followed an unknown route, and 1 left before sunrise could catch him unawares. No matter the timing, pace, or course these 16 loosely affiliated souls were tested this morning while pushing the pace on challenging terrain.
Before making it out of the warm-up apartment loop, all the PAX were maliciously chicked. It was even about to happen a second time when we all ran away down Rea Rd. There was no one immune (don’t let anyone tell you differently). We will all have to live with this and there will be no excuses accepted.
After leaving the apt loop, the course was the typical Piper Glen hill route and good groups formed at various speeds. There seemed to be quite some ad-libbing of the course today (even neglecting the 2 wayward souls). It seemed that O’Tannenbaum noticed the chalk marks but decided to go out to the clubhouse to see if they had an Arnold Palmer for a mid-run refreshment. Once he found them closed, he made his way back with no issues.
Buttermaker and Sanka (perhaps others?) explored the Piper Glen Dr. exit and seemed to enjoy it. Perhaps we will mix it up a bit with this change to the course in future weeks too. Tootie did not lead Stonecold astray today to the far reaches of Setton House and for that we are thankful.
Bratwurst, Frazier, and Turkey Leg grouped up early and hung together through to the end. Bratwurst was even able to keep up with a bruised toenail from a child’s plastic bucket accident. You have to be careful with those things apparently. #surprisingdangers Frazier is working back into the rotation again after a 2 week hiatus repairing his arm and he didn’t run up the hill backward today. Turkey Leg has been incorporated into an Ultra team for BRR so we should be seeing a lot of him in the coming months.
Kotters to Hannibal who has been absent from DT for some time. It seems that work travels have kept him away. Glad to have you back.
Pretty much everyone was soaked in COT from the exertion and humid conditions. That’s a sign of a good workout if you ask me. Thanks for coming out!
Announcements:
– Convergence Saturday at DayZero @ McAlpine Elem.
– Convergence Monday at South CLT Middle School – 7:00am start
– Sussudio sendoff tomorrow at Joust
– Ghostrunner Thursday nights starting next week
– Swift measurement day – 3rd Tuesday of the Month – In June, SIB will join Swift
– Running form clinic is in the works with Try Sports Blakeney – more details to come
13 pax decided to bypass an additional hour in their warm comfy beds for an hour out in the uncomfortably thick, moist (I love that word) humidity. YHC was sweating before we even got started, although some of that may have been leftover from the 5am growler. T-claps to Champagne and Ironhorse for yoggin in from Food Lion. I’m sure that run back was pleasantly moist (there it is again – love it)
That thing
#COP
20 IW
20 slow CDD
20 SSH
Mosey to playground for ~10 min circuit – complete as many rounds as you can
10 merkins
20 dips
30 squats
Mosey through the woods to the hill in the neighborhood for 11’s
Burpees at the top; Rock Hoppers at the bottom
Mosey back to school for Mary
20 Dolly
~ 1 min of 6 inches
Le Moleskine
Announcements
Convergence on Monday for Memorial Day. Check twitter for time and place.
8 sadistic men with an appetite for pain showed up ready for an ol’-fashioned beat down. Camacho lead the charge and proceeded to lead the men in a series of grueling total body exercises.
Warm up
30 side straddle hops
20 imperial walkers
10 merkins
10 Eight-count burpees
The Beat Down!!
Hill work:
Run down the hill, backwards run up hill
8 count burpees at top
Repeat cycle 4 times
Run down the hill, forward run up hill
merkins at top x 4
Mosey over to bridge and lunge walk across bridge
Circle of pain:
Around the world (everyone calls out an exercise) abs x 10/each
Around the world merkins x 5/each
Indian run:
300 meters
Bleachers:
Snake run up and down bleachers x 8
Suicides:
50yd line with 5 merkins at beginning
Lunge walk to 25yd line and back with 5 merkins at beginning
The home stretch:
Peoples chair shoulder press and dips. Begin w/ 30 presses and 20 dips. Count down by 10 for presses and 5 for dips. Repeat 4x
4 Corners
Merkin variations 5x at each corner. Forward run long side of field. Backwards run on the short side.
Mosey home
Moleskin
Another leader steps up at #Commitment to prep the Pax for the weekend! T-Claps to Camacho for crushing us right out of the gate. Backwards run up that steep hill was a real test. A couple of Pax obviously have a Reverse Gear that YHC (Snowflake) lacks. I would tell you who they were, except by being faster backwards, they were always behind me. (Confused yet?)
Crowbar, Mustang, Kevorkian and Camacho bring great energy to Weddington. We were missing some of the Charter members, and still had 8 Pax. #additionbydivision
Some of the highlights may be missing from my commentary; feel free to chime in below.
Snowflake (on behalf of Camacho)
With the disclaimer given, and a time keeper identified (YHC forgot that timepiece) the pax set off. 3 pax did a pre-run and Geraldo wisely decided to wear his 4 brick ruck.
Short ~.25 mile warm up mosey
COP
SSH x 31 (cries of moderate started immediately after 20)
Merkins x 10
IW x 21
LSS x 16
Dancing Chilcutts x 11 (Thanks Prohibition)
CDDs x 11
Partner up for partner AMRAP pullups +2 flapjack and repeato
Center of the parking lot next to the center cone
There are cones in each corner and 1 in the center
Pick a location with your partner as a starting point
Corners are merkins x 15
LSS x 15
CDDs x 10
Dancing Chilcutts x 10 (each leg)
The center cone is 5 burpees
Do the exercise then run to the center and do exercise then to the next corner until a round is complete, plank it up until the rest of the pax are done
Repeato but with only 3 burpees in the middle
COP for some Mary
Flutters x 31 (yup, you can do it)
LBC’s x 16
Freddie Mercury x 11
Sid-The-Kid x 10 each way
Over to the benches for partner 1 bearcrawl to the sidewalk and jog back while partner 2 does dips, flapjack and of course repeato
Over to the wall for a bit of a break, wall sit, since Geraldo was there the pax did 50 arm raises
Round two was pass the ruck down the line, hold as long as you want, the last man calls up
Mosey back to the parking lot, that’s a wrap
NMM:
A couple of Larry Birds out there this morning on the corner work (Joker and Swiss Miss), strong work, really impressed with the pax’s focus on form this morning, YHC has been trying to work on it (work in progress for sure), good to see so many others doing the same. Unfortunately Geraldo’s ruck touched the ground a few times which added a 5 boyo each time, thanks Geraldo for the extra burpees, you don’t see them in the write up since it wasn’t planned, just extra credit, kind of like Gerald wearing the ruck in the first place, and oh yeah doing the pre-run with Slim Fast and Good Hands, strong work guys. Joker was helping to push others out there with the high fives on the corner work, thanks for that. Drop Thrill was mumblechattering about the reps but keeping up all the same, strong work brother! Frosty Paws, nice to meet you, can’t wait to see you again. Despite a tough post at Devil’s Turn the previous day (thanks again Prohibition) Freedom was pushing it out there, yes you are 50, yes we respect you for getting at it! Insomniac is always quiet and just goes after it, Tawny taking note and just getting in the pain box and pushing through, well done guys. Didn’t get a chance to see Peeper’s work but given the sweat level at the COT am presuming it was pretty strong. Always an honour to Q, feedback in the comments is always welcome, try to make myself a better Q.
Announcements:
New running workout Q’d by Slim Fast and Stumphugger Friday mornings, hard launch next week, tomorrow is a soft launch, it’s for everybody, especially if you don’t run or like to run.
Freedom was ambushed for the takeout and did a marvelous job as always, such a great way to refocus to go out into the day, thanks brother!
So the 14 pax got at it in the warmth of the Monday morning, after a short COP we hit the blocks.
Sort of went something like this:
Jog around the parking lot a few times waiting for the LIFO’s (had a couple)
SSH x 31
IW x 21
Merkins x 10
Rockhoppers x 10
LSS x 20
Mountain Climbers x 10
Partner up, go pick a cinder block from the pile and meet down at the football field
Line up along the sideline, partner 1 runs to the other sideline and back while partner 2 does push presses – flapjack
Repeat the format with the following exercises:
Incline merkins on the block
One hop over the block, 1 burpee
Hold the block out in front (static hold)
Then without the running
Arm curls x 10 flapjack
Tricep extension x 10 flapjack
Repeato
Partner catch me if you can with the one partner doing 10 merkins before running to catch up
back up to the top to put the blocks away
To the gazebo type building to do a couple rounds of BTW x 30 sec
COP for some Mary
Flutters x 30
Dolly x 20
Sid-The-Kid x 10 each way
Mason Twist x 10
5 burpees oyo
Q heckling from Udder
5 more burpees oyo
NMM:
A great effort by the pax today on a cinder block centric workout, thanks to Spackler for the blocks, thanks to Crockett for letting them stay there. The FNG’s were looking pretty strong, hope you come back. YHC was surprised at how fast the pax can round around a track with a cinder block when speed = less merkins, impressive. Sorry for the delayed back blast, crazy busy this week.
Announcements:
Fall Mud Run coming up