PAX of 8 (2 FNG) got a little run it this morning.
Mosey down to the statue for warm up. Did want to wake the folks in front of the parking lot.
SSH x 20 IC
MTC x 20 IC
LBC x 20 IC
Squat x 20 IC
The Thang:
Take off for our run down the gravel road.
Stop at the bridge for 10 burpees
Continue down the road to the Millbridge playground
Decline Merkin x 25
Dips x 25
Step ups or box jumps x 25
Run to the “Millbridge” once the six caught up we did 5 burpees
Run to the bike path for 10 hill repeats. Modified to 8. It was much easier when I did the recon on my mountain bike.
Run to the next bridge for a round of exercise.
Merkins
Plank punches
Start heading back to POC. Stop at the front entrance for Squats and lunges.
As we had back to by the school I noticed a rock pile so we stop for a round of 3’s
Curl to shoulder press then run around first cone and back. Rinse and repeat x 3
Head back to parking lot for 4 minutes of Mary.
LBC
Bicycle
Protractor
Russian Twist.
We had a great turn out again this morning with a PAX of 8 including 2 FNG, a lot of new faces from other sites too. Thank you for supporting #F3Flash site. I don’t think anyone saw the pre-blast on twitter last night. No one expected the distance of the run this morning. We ended up covering a little over 2 miles with a lot of exercises. I think the hill repeats were a little more than I had planned for. Crab Legs and Transporter lead the Pax in running this morning. I know Crab Legs from Soccer, he is a runner and Transporter is training for the Spartan. I did hear a couple of the PAX say they ran a sub 6:30 mile back in the day. We need to get them back in race shape. The Lawson Boys keep coming. Short Board and Con Air great work today.
Keep Heather Meyers in your thoughts and prayers as she continues to fight cancer.
Spartan Race coming up in a couple weeks
Marine Mud run in October.
Armadillo, thank you for taking us out.
5 of Area 51’s finest arrived ready to take on what Ascent had to offer. YHC had the SF planted and the pax were properly disclaimed, off we went into the Saturday morning gloom.
Mosey around the back of the school to other parking lot and circle or square up. With 5 of us it made more sense to square up for the following: SSH, IW, LSS, and Merkins.
Mosey to playground for Ascent’s quarterly welcome to Cindy. We do not like her but she makes us better. 20 minutes with as many rounds as you can complete. 1 round = 5 pull ups(modify with supine), 10 merkins, 15 squats. You vs. You.
Mosey to concession area wall and grab some wall for people’s chair with 2X 25 air presses and 1 round of frankenstein with a slow countdown from Moon River.
Mosey to back Football Field for The Beast. Cones are 15 yards apart – Run to each cone and do 6 reps of each called exercise. Plank at the end of each round. We did CDD, HR Merkins, LBCs, LBCs Right, LBCs Left and Squats.
Mosey back to front field and Square up again for the following: Sid the Kid (L & R), Elbow Plank X 2, Side Leg Raises (L & R), Clamshell (L & R), finished with some stretching. We are done.
Moleskin – Great work out there today. Everyone was pushing each other. Not sure what the pax liked less Cindy or the Beast. Both smoked the Q. Cindy has become a quarterly tradition at Ascent. Thanks to High Tide for introducing. I have seen a lot of improvement from the Pax – Goon, Moon River, Lennox and Heisenberg all were killing it out there. Keep posting and look forward to seeing you out there. Thanks for Lennox taking us out and to the pax for following YHC out there today.
Even when Hair Band is not physically in attendance, the legendary Hair Band mile calls out to the PAX almost every week. 14 PAX were introduced to the Hair Band Mile in a new way today that I am sure would all agree was a little unpleasant and a #smokefest way to travel around it! I wrote a little BB about it and here’s how it goes!
That Pre-Thang
Great 0600 5-miler Pre-Work Run by Crab Legs and EE w/ Stacks (2.0) riding 2 wheeled close by. The weather is perfect so we need more pre-runners to come on out!!
That Thang
Double E on Q
COP
Hair Band 1K run with Hill past PSV to parking lot
Disclaimer given and time to get to it!
10 Burpees OYO
SSH x 25 ICIW x 25 IC
10 x 4count Merkins
Mosey to Plates for Team Hair Band Mile Burners
Count off 2 teams each getting the lucky prize of one of EE’s “Unslideable” 45# plates
Each team member pushes plate as far as possible while remaining PAX performed called exercises. Rotate through team until they Complete Hair Band Mile Burner!
Round 1
Exercises – Rotate between 7 Burpees & 10 BombJacks
Round 2
Exercises – Rotate between 10 x Hand Release Merkins & 25 x Freddie Mercury’s
Mosey to School Wall
PC w/ Air Presses x 50
Inverted BTW Mountain Climbers x 10 IC
PC w/ Air Presses x 40
20 x Wall Donkey Kicks
PC w/ Air Presses x 30Inverted BTW Mountain Climbers x 10 IC
Mosey back to plates for:
Round 3
Exercises – Rotate between 25 x Dollies & 20 LSS
Handoff Q to TurnPike
Time to give us some kind of break from working out our upper bodies 50 LBC’S in your own.
Time to bring something different to Outland!
Super 21
PAX starts with 1 Merkin/1 LBC, 2 Merkins/ 2 LBC, 3 Merkins/ 3 LBC, etc until we reach 21 Merkins/ 21 LBC. Q called an audible halfway through noticing most struggle amongst the PAX including yours truly. Thanks Double EE for the wonderful plate work.
So I decided to audible to some Eleven’s!
Starting at the bottom of the hill with 10 Flutters run up the hill do 1 Dolly run back down the hill and decrease the flutter by one then run up the hill and increase dolly by 1. Continue until we finish with 1 flutter and ten Dolly’s. Plank when complete.
When all the PAX complete lets Mosey.
Mosey over to the side of the school for some station work.
20 Dips
10 Step ups each leg
1 rail slide and
Lunge Walk from one end of the brick to the other.
Repeat
Mosey to the shovel flag. One minute remaining so let’s do a minute of LBC’S.
DONE!!!
COT
Thank you for taking us out Big Trade! Great Words!
Announcements
EH more PAX – the weather is PERFECT!!
Moleskin
Super Strong work by the PAX today and I know when the PAX say “I Hate You” it really means you are a special person to them. And for that we thank you all! The plates continue to smoke PAX and maybe after 300 more workouts they will finally be smooth on one side of them. Until that time, we have to push them long and hard fellas! Turnpikes Super 21 turned out to be a Super 11 before the PAX threw in the white towel and the hill work following that didn’t help out for recovery. But incredible work to keep up the tempo as I know we were all seriously O2 deprived. I will say it was good having Donkey Kong out and I am pretty sure he eats Hair Burners for snacks! Anything Bear Crawl or Hairburner related he will dominate #StrongWork! Also Glad to have Drop Thrill back in action after a back injury has kept him out of the gloom for a while now! Keep posting brother!
Sound off with any moments I did not share and heckle at will!
Always a pleasure pushing harder and further with the PAX!
Double E and Turnpike
Another strong group showed up at McKee Road Elementary for our weekly downpainment at the workout that got it all started in Charlotte South, Area 51. YHC planted the shovel flag early and took part in 2 mileish pre-run. No other PAX along for the fun, but that was more YHC’s fault as no pre-blast and the Tweet announcing the pre-run did not go out until later in the evening. As I arrived back at the school I found Cold Cuts and Croissant ready to go and soon we were joined by 5 other PAX for the morning’s festivities.
With clock indicating 0700 hours and O’Tannenbaum rolling in right on time, we headed out to the newly irrigated soccer fields for a brief warm-up. Jogged across the soccer field and mixed in some backwards run, high knees, and butt kickers and ended up in the lower parking lot for COP:
With everyone warmed up, led the group over to the small grassy area behind the lower parking lot. As anyone who has worked out when I’ve Q’d knows, YHC is not real creative when it comes to planning out work-outs. Stick to the bread and butter and try to mix it up from week to week. With that said, had the PAX line up for Merkin Ladder.
With that done, we mosied across the soccer field over to the rock pile. PAX were instructed to grab a lifting rock and then head down to goal line of soccer field. There was some skepticism when YHC indicated lifting rock, but PAX followed instructions and grabbed man sized boulders. As promised, no running with the rocks was involved, even if there was some running to follow (always good to check the fine print).
Completed the following:
Return the rocks to their rightful resting spots and then we had a nice leisurely stroll to the back playground area w/ NC landmarks. At this point, Qs plan was pretty evident. Complete some exercises, mix in a little run, etc. So for this round we completed the following:
Enough running for now. Good time for a little Mary to change things up:
After that short intermission we headed up the front playground for another round of circuit work. With Salt Lick in attendance, had to make sure we worked in some pull-ups. Mixed in some Dips & Jump Squats for good measure, as follows:
As is typical for an YHC led work-out, had to work in some People’s Chair. Cold Cuts made mention that it must be a favorite of mine. In reality, it is brief respite to formulate any last minute modifications or additions to the Weinke. Therefore, completed the following:
Ready now to get back after it, we headed over to the parking lot for a little island hopping, parking lot island that would be. Teacher parking lot is a good 75-100 yards long with island at each end. In keeping with the earlier theme of exercise with short run in between, PAX were instructed to complete a CDD double loop. Start with 5 CDD, run to other island, 10 CDD, run around island & back to start, 15 CDD, back out to island, 20 CDD, then complete lap 2 with run back to start.
2 minutes left, so we made our way over to grass/dirt lawn at front of school. Circled up and completed LBCs x 50 IC.
COT
NMM:
Announcements:
8 solid men answered the call at the godfather of A51, all despite YHC’s warning of the downpainment which was to follow. With supervision from home office in the form of aviary bait and kotters to an old friend it was off into the sunrise at the sound of the bell. What followed was more than a mere challenge, trust and believe.
The Thang:
Long warm up mosey from the cars around the front of the church and into the courtyard for COP
Mosey to the “hotbox” for the main event, split into two groups, 1s ran clockwise round the field, 2s ran counter (T-claps to StoneCold for being pressed into the 2s defacto leader). Meet in the middle for 20 merkins, finish the lap at the Hotbox. 1s assume the peoples chair for 20 arm presses in cadence, 2s wall walked (plank walked backwards up the wall and back again) until 1s finished. Flapjack.
2nd lap opened with backpedal to the meeting point, 20 merkins in cadence, return to the Hotbox where 2s lead with legged peoples chair X 30 seconds while 1s executed balls-to-the-wall-ups (or handstand merkins if you prefer.) Flapjack then repeato on the other leg.
3rd lap opened Karaoke then met at the middle for 20 military merkins in cadence, finish in a regular run back up to the hotbox for Clap-Ups then low slow jump squats X15 in cadence. Last lap was done indian run style but to restrict puppeting, any pax leaving the 6 must run a “double lap” of the line. This challenged the sensibilities of a great many pax and not only did we have a great many double laps, but everyone seemed to trip over each other in the execution, seemed to YHC we could have just paid attention to the pace??? After the obligatory 20 count merkins in cadence (no not 18) we returned to the Hotbox for a visit for Jack Webb. Chatter alleged an “Angry Flipper” which I have yet to understand yet we made it to 7/28 before protestations called Q off from any further repetitions.
As Jack Webb was ended prematurely we made up for it with a 6 tree suicide where hand release merkins matched the number of the outbound trip while a single waited on the inbound. Mad props go to Stone Cold and Hammer for leaving YHC a full lap back by the end of the nearly 5 minute suicide.
After 5 minutes of Merry at the cars we were wrapped and, in YHC’s case at least, completely gassed.
Moleskinnier:
It was great to have our politikan brother from home office stop in and sweat a little, we let him know he made the right choice on this particular Saturday as The Rock never is so lacking in imaginative Qs that it follows a tired script. It was also fantastic to have Fillmont back among the ranks this Saturday after a long absence. The man is truly an inspiration in what can be achieved with a little grit and brotherhood. Finally I was stoked to get 7 souls willing to come work with me on the weekend of F3 camp and even more thrilled to have them willing soak up the punishment I had gleefully scripted for us. After a 4 day break I was looking to sweat hard and that we did, but the pax were game for the pain. Gummy did mention he was happy about no burpees until I pointed out every exercise set he had done was essentially an extended burpee… rules be darned.
Flipper out
Announcements: BRR t-minus 4 weeks, git ‘er done
Well, we keep on trying to do things that haven’t been done before in F3, and today I believe we accomplished that yet again…with the first ever, Tractor Tire Flip Off! Mighty Mite texted YHC this afternoon stating that he had troubles shifting gears in his car because his hand grip suddenly stopped working; T-Claps MM!!
The Thang:
Warm up:
– SSH x 21
– IW x 21
– Slow Squats with Squat Jumps x 31
– Merkins x 21
Stationary Inch-Worm with Weights on Feed x 15
Sprint 100 Yards
Mobile Inch-Worm with Weights on Feet x 30 yards
Sprint 100 Yards
Tractor Tire Flip Off
– 4 Tractor Tires, (2) 45lbs Weight Plates
– Hair-burners are Timer x 50 Paces
– Tractor Tires start flipping
– Rotate
– Rinse and Repeat x 12 cycles
GEAR TIME: Fire Hose Timer – Stations Include:
– HEAVY Fire Hose Drag x 80 yards
– Jump Rope Non-Stop
– Bench Press (yes with actual weight rack, plates and ollie bar)
– 135lbs Sandbag Over-head press walk/ Medicine Ball Wall Balls
– Pull Ups
– Bicep Curls
—–Rinse and Repeat for 30 minutes
COT
Moleskine,
Killer work today team! It’s always fun to have the Tunes Blaring while we are moving heavy stuff around for an hour. Props to our FNG, Jamal who gave it his all today but only made it through 1/2 of the routine….YHC got a call from him today and he said he’s pumped to get back out there and crush it at Olympus. I believe we converted another believer. Also, had a second FNG today, Witch Doctor who was leading the pack. He is reconfirming that Cross-Fit guys can hang with anyone!
AND…don’t leave out Byron…this guy is solely responsible for the identity of our site…and nothing displayed that more than him pulling into our site with 3 Tires stacked in his Truck…and meeting YHC at his house to get 4th tire and Bench Rack. Thank you Byron!
Hard to believe it’s almost been 2 years since Gullah and I started Olympus. Now with Ikki’s new blood at leadership you’ve got to spend some time with us!
As always, it was an honor to lead the team today.
Respectfully,
The Hoff
A true blue, wrecking crew of 8 posted this morning at Saturday’s toughest workout in Area 51. Today was the day most have circled on their outlook calendars: The Day Zero Challenge (v. 3.0) – BRR Edition.
With a preblast out last night, mere minutes after @DearAbby tweeted out an invitation for a pre-run, the pax read what was in store today. High reps of exercises, and mileage.
The Thang-a-Rang:
100 burpees
1 mile run (3 laps around the track)
100 squats
1 mile run
100 merkins
1 mile run
200 LBCs
1 mile run
100 CDD’s
1 mile run
100 burpees
Ye Olde Moleskinny:
YHC was in recovery mode this morning. Detoxifying from vacation this week. The big board of the DZC dished out the pain today.
Without question, the obvious highlight of the morning occurred minutes before launch. Out of nowhere, a groggy looking guy rolls out from under playground slide. Seeing a few guys loosening up, he asks “You see a couple guys around here this morning? Had an epic night with my boys last night and they left me here to sleep on the playground.” One can only deduce the epic night in Touchstone had this guy on the karaoke mic at the Yellow Rose. We asked him to join. He declined. In response to encouragement that a little sweat would cure his hangover, he declared he “wasn’t hungover and that he had to get back to his boys. They’re going to get it tonight. It’s going to be epic.” With that, he strolled off into the sunrise. Can’t make this stuff up.
@DeepDish had a late night at Ortho Carolina and still made it out. Wishing a speedy recovery you guys’ way, brother.
@Teddy crushed the pace today. Probably heated at @Frasier’s bear poke on the preblast comments last night.
@TheSwede still carrying the baby phone was on call at a moments notice. No calls received. He was crushing it today.
@RedRocks made the right call this morning. A couple minutes late to the prerun, he gained ground on @DearAbby and YHC for the last mile- and potentially earned himself a BRR spot. Dude was putting in work this morning.
@Smash was a grinder this morning. Solid work out there today.
@DearAbby was strong after the prerun and looking ready for the BRR.
@Pro had the boombox in tow. Also gained some serious speed with the marathon training. Nice taper week this week with only 13 miles on deck tomorrow.
Most guys got through the CDDs. @Teddy may have hit round 2 of the burpees.
Thanks to @Pro for taking us out this morning.
Announcements:
BRR less than a month away. Get some.
We started off with a mosey down to the parking lot in front of HT.
COP:
20 Merkins
20 IW
20 Low Slow Squats
20 SSH
10 Merkins
The Thang:
Line up on the curb in front the shopping center where the HT is located. 20 merkins at each parallel parking lot strip and plank at the end. Total of 100 merkins. On your 6 for 20 flutters. Line up on next curb and 5 merkins at each parking strip to the end where the parking lot drive cuts through. 40 more merkins. On your 6 for some LBC work.
Mosey over to Chick Fil A parking lot. Partner up. Partner 1 runs around CFA, Partner 2 performs backwards lunge with forward kick. Flapjack. Continue until total is 100. Then, Partner 1 runs around CFA, Partner 2 performs squat. Flapjack. Continue until total is 200.
Mosey over to the front of St Matthews Catholic Church. Run around church performing 5 merkins at each speedhump. Total of 50 merkins.
Catch me if you can on the way back to the AO. Find your partner and Partner 1 runs, Partner 2 performs 5 Monkey Humpers.
COM
40 x LBC
15 x right leg can opener
15 x left leg can opener
Moleskin:
I just can’t resist finding a way to use the speedhumps for some merkin intervals. Heartbreak carbo loaded on beer the night before. I am not sure those are the right kind of carbs. We finished up running at least 2.25 miles and a total of 250 merkins. Impressed with the hard work of Philmont and Torpedo. Cold cuts and Tuck continue to show how manly they are with their merkin abilities. And thanks Floppy Disk for dropping by from Lexington, SC. That sure is a long drive just to post. You must have heard about how much I like merkins. And did anyone else notice that Heartbreaker was wearing an undershirt to the workout? I wonder if he was going to put his dress shirt on and head straight to work. He must not like his coworkers.
Announcements:
Mud Run sign ups about to start.
In total: 5 miles, 200 burpees, 100 squats, 100 merkins, 200 LBCs, 100 CDDs. Can you finish by 0800?
Oh, and if you have an injured foot (there are a few of you out there), drop the running and run through the exercises twice.
@DearAbby hosting a pre-run at 0700.
11 SOBs answered the call to start training for the Mud Run on October 24th. Here’s what we did:
The Thang:
11 SOBs Mosey to COP – IW IC X 12, Squats IC X 10, Merkins X 10
Mosey over to the Small Pond with the bridge and line up at the very bottom of the hill for modified 7s which include running up the hill, 6 merkins at the top, 1 burpee at the bottom, bear crawl from the bottom of the hill to the side walk, 1 lap around the lake and bear crawl from the side walk to the bottom of the hill; running up the hill, 5 merkins at the top, 2 burpees at the bottom, bear crawl from the bottom of the hill to the side walk, 1 lap around the lake and bear crawl from the side walk to the bottom of the hill; etc… Once you finish your set, meet up with the six and finish their set.
Then mosey over to the fitness trail and divide into 3 groups. Rotate through pain stations and remain in with your teammates. Leave no man behind.
Pain Station #1 – Run a lap around Lock Ness
Pain station #2 – Run around Lock Ness, but stop at the 1st short wall for 20 Durkins, run over to the 2nd wall for 10 burpees, run over to the grassy field and bear crawl across the field.
Pain station #3 – Arm walks, high arm walks, 10 pull ups, 1 rope climb
Continue to rotate through the pain stations until the Q calls time.
Head back to the COT
Moleskin:
The weather couldn’t have been better for The Gloom this morning. The temp was perfect and the pain was present. Great effort by all. It was great to practice moving as a team and motivating each other during the second half of the workout.
As always, it was a pleasure leading my SOB brothers in The Gloom.
Announcements:
Drivers and runners are needed for the BRR. Let me know if you’re interested.
Q’s are needed for the Brave. The only requirement is 4+ miles of running, the rest is up to you.