17 men tuned in for this week’s episode of #F3DeathValley.
The Thang
Little baby jog around the cars to pick up the remaining straggler, with some high knees and butt kicks thrown in along the way before heading to the parking lot in front of the school for COP.
Mosey from the school down Woodfox, L on Rounding Run then L on Rising Meadow, stopping at the first light post at the base of the hill. Get in groups of three for some hill grinders…Partner A exercising at the top, Partner B exercising at the bottom, Partner C running in between…keep rotating.
Line up at the bottom.
Mosey back to base. Partner up at the basketball goal. Partner A runs suicide; Partner B does called exercise; flapjack.
Circle up for Mary:
COT
Moleskine
No cash exchanged hands but a co-site Qs’ side deal was made. Gloss took the #F3FastTwitch Q yesterday in exchange for YHC Qing #F3DeathValley today…and two Pax to be named later. Gloss is a fierce negotiator.
With no real strengths to speak of, YHC figured we’d just run some. Guess Spack, Hairball, Radar and Prohibition figured that as well and stayed away. Either that or their respective celebrations of Mexico’s victory over France at the Battle of Pueblo got a little out of hand. #MasCervezasPorFavor
Anyway, we logged about 2.5 miles of hard running this morning. Noteworthy from the grinders:
Strong running by the DV Pax. There are some fast guys out there. Thanks to SG and SC for the opportunity to lead.
Announcements
A smooth and flavorful blend of 28 Metro and 51 pax descended upon The Charge, including one FNG.
WARM UP
THANG
Line up on 50 with partner. Run to opposite goal lines, meet back at 50 for hand-slap merkins x 10. Repeato until 50 HS merkins complete.
Mosey to bleachers, line up 6 or so per aisle. More or less like this:
Mosey to parking lot for hairburner grinders. 3 men per plate. 1 runs to touch the Horse Head, the other two flapjack burning hair and doing exercises such as dolly, flutter, merkins, and holding knees. Threw in some inch worms to close it out.
COT
MOLESKINE
You’d think it would be a home run when your FNG comes in like a high hanging curve:
Tesla seized upon the TN factoid and suggested Cousin, alluding to, in his mind, the branchless nature of the eastern TN family tree (I’m paraphrasing here). With the creativity at low tide, we balled up and moved out. Having thought about it some more, I am going to exercise exec-Q-tive privilege and am going with arugby term: Grubber. The fact that he, too, is a bit oblong and moves erratically along the ground makes it all the better.
A viable alternative would have been GumLeg, because that’s what’s setting in about now. The double steps got to be a bit touch and go in the later rounds and following up with hair burners on the tar-infested parking lot made for an unpleasant finish. Tar patches and plates are not a good mix.
TClaps to Arena for dealing with the plates two days in a row. Bloody H, indeed.
26 men showed up for a Chippy Cinco de Mayo beatdown
Ran to parking lot before entrance to Loch Ness for quick warm-up of SSH and IW
Ran to building 2 and partner up. Partner 1 run lap around Loch Ness while partner 2 does exercise (flap jack)
Exercise 1: 10 merkins, 10 diamond merkins, 10 wide arm merkins…repeat until partner comes back
Exercise 2: 10 incline merkins, 10 decline merkins, 10 dip…repeat until partner comes back
Exercise 3: 20 squats, 20 step ups…repeat until partner comes back
Exercise 4: 20 LCB, 20 Flutters…repeat until partner comes back
Run over to Lance building and do some parking lot work
Bear crawl length of parking lot and back
Partner up, partner 1 suicides while partner 2 does merkins…flapjack
Partner push and Partner Pulls length of parking lot
Mosey back to Wells Fargo for Mary
20 crunches
20 lbc
20 toe tap crunch
20 some other ab work with no name
20 side crunch right
20 side crunch left
20 bicycles
Done
Great work by all today. Many thanks to Loogie and Bucky for helping Gieco get back to his car after a nasty ankle twist (hopefully that was all that it was).
As today marks 2 years with F3. I cannot thank the group of men that belong to F3 that get out and encourage and push it other daily. It is that commitment to one another that has keep me committed for the past 2 years. It is always a pleasure to led and look forward to seeing you in the gloom again.
Chippy
Spackler, Purple Haze, Chelms (WD), Hammer, Buttermaker, Hairball, Prohibition, Sanka, Hopper, Good Hands, Soul Glow, Turkey Leg, Header, Baracus, Hannibal, Garbanzo
17 Pax enjoyed a medley of routines by YHC
The thing
Mosey to Davie park back lot
20 IH – CAD
Partner work
Round 1
1 partner runs suicides up three lamps while partner two does merkins and two laps around parking lot
Flap Jack
Round 2
1 partner runs suicides up three lamps while partner two does squats and two laps around parking lot
Flapjack
Round 3
1 partner runs suicides up three lamps while partner two does CDD and one lap around parking lot
Run back to AO
One lap around the track
Field Work
Gassers X 4
Burpees and sprint back
11’s – Ladder on the field.
Mary – LBC’s X 30 CAd
Gassers on the parking lot X 4
Wall sits
50 Shoulder presses
30 Second hold arms outstretched
COT
Moleskin
YHC was a little nervous because I am the 6 at Fast Twitch so thankful for the opportunity to lead but wanted to make sure that all skill levels got a good workout. While jogging to Davie, Prohibition called the Q out for a remake of last week’s death valley. Also the Run for Your Life Ladies were walking over there and cheered us on. Pretty sure I saw a few guys suck in their guts and run faster during that time.
Anyways there was a ton of chatter and angry pax while running. They must all be grumpy from the lack of food I guess. First part of the workout was good any we got in some good time. The mutiny almost happened from all people but Spackler who’s COP is the quickest in all the land. I did some Imperial walkers to make him be quiet. 3 rounds of the suicide and I was about to pass out so we ran back to the AO.
The field work was exciting and I must admit Haze gave me the thought. They sucked but I feel much better about them after the fact. Chelms and Spacker were wanting me to call for some wall sits but apparently both their watches are about 5 min fast #sandbagging. We did a few more gassers which were a crowd pleaser. Had to wait for some RFYL people to leave which took forever.
Finish up on the wall
Fin.
At 5:15 am in the Vine parking lot, 14 men shuffled about expectantly awaiting Bratwurst’s entrance (on two wheels). Alas, that did not occur and YHC suggested we leave him for dead and try to recreate something resembling a 2-1-30 interval workout through Ballantyne CC. After engaging the brain trust, we determined which way we were to circle the CC, and off we went.
After a 0.86 mi warmup mosey, a few dynamic stretches were pursued and a jaunt up Ben Nevis completed the preparation for the main event. At the entrance of Ballantyne CC, group think was again implemented to determine the proper rest periods for the intended 2-1-30 intervals. This was determined to be 1-30-30 respectively and we were off on the first 2:00 interval at I-pace.
The intervals were tough but there were No Scrubs in the group. The PAX stayed together by circling back for the 6 during the rest periods so no one had to say What About Your Friends. At Johnston Rd, the group split with options for 1 mi and 2 mi (Red Light Special) to get back to COT. The 2 mi group overestimated their prowess and came back a bit late.
Mr. Bean, Hard Hat, and Abacus looked fully drenched upon returning to the parking lot. This means that full effort was given on the intervals and they were absolutely killing it. Remember Don’t Go Chasing Waterfalls brothers.
Dolphin is continuing his comeback tour and after only a week is hitting his stride again. It is great to have him out on the circuit again. That’s how you Kick Your Game.
Rock Thrill was pushing the pace as usual and had a slick head covering to hold the head lamp on. YHC will need to check into this clothing as well since we share the same hair style. This doesn’t make us seem Unpretty though, instead this is CrazySexyCool.
Wingman was on the watch today and was also the official phone carrier out there. Das da Way We Like ‘Em though. Keeping us on time and safe.
Madam Tussaud was fast as usual and had good suggestions for the group think effort. The number of miles this guy is putting down are going to have him destroying the mudrun circuit in no time.
Stump Hugger and Spinner were easing into the intervals again and looking stronger. This is How It Should Be Done. Push on brothers.
Soft Pretzel and Haggis were leading the pack today and were Good at Being Bad (but in a good way). Keep up the pace brothers.
Upon reaching the parking lot. Bratwurst eventually strolled in. After arriving at 5:40 for the workout, he proceeded to have his own workout. It may be time for a new alarm clock to Shock Dat Monkey.
Good times brothers. If you have seen The Other Guys, you may see what I did there.
17 men made their way to the parking area on the other side of the church to avoid the construction. They were hoping to spend Cinco de Mayo smacking on Piñata’s for candy, eating chips and salsa, and drinking cervezas. I hope you get to do that on your own time, but this is Skunk Works and we have work to do #Varsity
Partner up in groups of 3 or 4. Groups of 3 grab one plate, groups of 4 grab 2 plates and mosey down to the back door of the church.
COP:
2-handed swings – 25 OYO
SSH (because people complained about not starting with SSH) – 25 IC
Peter Parker, Parker Peter, Mountain Climber combo.
The Thang:
Round 1: Hairburner Grinders: P1 does 2-handed swings, P2 does hair burners ~25 yards, P3 does goblet squats. Rotate through until team does 200 2-handed swings
(Teams of 4 used the extra plate and 2 guys stayed together on the exercises, I think it sort of worked)
Round 2: Farmer’s Carry up the stairs: P1 does Snatch, P2 farmer’s carry with one plate and one KB up the emergency exit stairs and back to start, P3 does lap around church. Rotate through until team does 150 Snatchs
Round 3: Hairburner Grinders: P1 does High Pulls, P2 does hair burners ~25 yards, P3 does teabag squats. Rotate through until team does 150 High Pulls
Round 4: Hairburner Grinders: P1 does KB Double Swings, P2 does hair burners ~25 yards, P3 does Romanian deadlifts. Rotate through until team does 100 KB Double Swings
Back to cars for Flutter with Press x 25 IC
Done
Moleskine:
You know when you get a few drops of gas on your hand at the pump and no matter how many times you wash your hands that day you just can’t seem to get rid of the smell? Hairburners are kind of like that. I don’t know if it just burns the nostrils or scars the memory, but it stays with you all day. The gift that keeps on giving!
Glad to get to use the plates I picked up on Craig’s List, look for them to show up some more.
I’ve been spending more time at Fast Twitch and less at Skunk recently (why can’t they be on different days?) My forearms reminded me of that. That farmer carry up the stairs was a smoker and going right to snatch after that was not fun. Great to have Les Mis and Pop Tart on my team to muscle it through this AM.
3 Strong Respect’s out there this morning and impressive to see Sussudio, Freedom and Tommy Boy brining it hard. Then Freedom packed up his gorilla bell and rucked it back home.
The grinders were constant noise and movement making it difficult to single out anyone for a strong performance, but everyone was working and the sweat was boring off the PAX during Ball of Man. Thanks to Les Mis for the send off.
-Alf
Announcements:
F3 Dads workout in Harrisburg, Thursday from 7-9
Kevlar and Joust continue the year long convergence at Charlotte Christian on Fridays
Purple Haze, Splinter, Garbanzo, Elmer Fudd, Frasier, Spackler, Teddy.
8 pax started out
The Thang.
Mosey around the track.
COP
25 SSH CAD
25 MC CAD
15 Merkin – CAD
25 Imperial Walkers – CAD
Partner work 1
Jump over and crawl under – 30 total
Partner Derkins – 30 total
Mosey to front parking lot
30 jump ups, 20 dips, 15 derkins and run around parking lot X 2
Plankorama
Wall Sits – Arm raises to 100.
Wall Sits – Arm hold for “spackler” 50
Rock work
30 Cad – Curl
Rotate
30 Cad – tricep extension
Rotate
30 cad – Chest press
Splinter q
Grab rocks partner up.
Partner 1 runs 50 meters and back. Partner does called exercise.
1. Squats
2.Bear crawls with holding rock over head (zamperini) new lexicon 3. Full sit ups while partner runs with rock
Mosey to loop. Catch me if you can. 10 merkins rinse and repeat lap 2 5 burgers
Mary
Flutter x 20
Dolly x 20
Protractor
Freddy Mercury x 20
Heels to heaven x 20
Parker Peter x 20
Moleskin
nice morning out there for a little running and partner work. YHC was immediately called out by Haze for only 15 Merkins in CAD. I tried to get more but my arms aren’t as massive as yours #lazy. First part of the workout went well and nothing of significant note……then the Catch me if you can began as any normal workout. Spackler was running as fast as he could because he teamed up with Fraser. There was a bit of a tumble. Fortunately Fraser was okay. However it might be time for some new running shoes #justsayin. Garbanzo’s brother from DC came down and told us that he had just had shoulder surgery so of course we did a boat load of shoulder work.
Glad to lead today.
Check the website for announcements.
Posted on behalf of The Late Show
The Thang
Counter Top kicks off Mosey to Shovel Flag for the Standard warm up COP
SSH x30
IW x30
4 count squats
Mountain Climbers x20
LBCs x20
Mosey over to the Tires at the High School
Pair up for some chest-o-rama
Partner 1 decline merkins around the clock with feet up on Tire (1 merkins @ 1 oClock position, 1 merkins @ 2 oClock position, etc) while Partner 2 does toe taps on the BIG tires until the timer (Partner 1) finishes.
A couple minutes of Core work to let the shoulders recover
Partner 1 incline merkins around the clock with hands up on Tire (1 merkins @ 1 oClock position, 1 merkins @ 2 oClock position, etc) while Partner 2 does squats on the tires until the timer (Partner 1) finishes. Squats started out as partner squats but rounded out by partnering up with one supported in the center.
A couple minutes of Core work to let the shoulders recover
Carolina Dry Docks x20
Burpees x10
Handoff to The Late Show and off we go to the practice field. Everybody put a shoulder to the dip bars and place midfield.
Whoops. Forgot – head to rock pile and get a nice manly man rock. Back to dip bars.
Partner up.
Partner 1 supine rows while partner 2 runs to edge of field and back.
Flapjack. Repeat-o.
Next round.
Squat to overhead press.
Next round.
Lat pullovers with your rock.
Time for a hunt bear. P1 does the backward bear crawl headed away from the rock pile. P2 sprints toward rock pile to end of field and back to catch the bear. Reset and repeat.
In between we work out the awkwardness of team rowing. Line up bucket brigade style. (Line up shoulder to shoulder facing same direction. Every other pax steps forward and about faces. The lines should be triangulated. Do not stand face to face. That would make it awkward). One line on your six reach across, grab hands. You should have the hand of two different pax. Those standing pull the seated line to their feet.
Next round bear hunt with partner doing reverse walking lunge.
Return your rocks to the pile. Line up on the end line and on your belly. All you got to the dip bar.
Move the dip bar back.
Slow mosey to bottom of hill. Line up on your belly. All ya got to the flag.
Circle of Truth
The moleskin from The Late Show.
Solid work today by the crew. Hairband and DropThrill strong work rucking those packs!! You guys are going to smoke the goruck.
Countertop nice work on the beat down!! Rock around the clock decline push-ups and I’m sucking wind… Paired with high knees that are “To keep your heart rate up” he says. *thanks*
Sweatshop, solid post brother! Come on out to Overdrive on Friday! We need help tracking down Glass Joe’s step counter and keeping him straight!
Game Show and Big Trade- nice wheels! You guys burned up the meters! You know what that means… More sprints for me and more miles for you! Good luck cooking this weekend Trade!
The Late Show…. out.
7 men showed their mettle in a celebration of sheer power.
The Thang:
Load up the kit and head to Loch Ness.
Basics review with shadow boxing: stance, footwork, head movement, jab (1), cross (2), hook (3), uppercut (4)
1lap of the loch with hands raised in fighting stance.
Partner up with pads and gloves. 4 rounds of jabs and crosses. Odd man out is on the medicine ball.
1 lap of the loch with hands raised in fighting stance.
Partner up. 4 rounds of jabs, crosses. Focus on footwork.
1 lap of the loch with hands raise in fighting stance.
Partner up. 4 rounds of partner calling out punches, “1, 1-1, 1-2, 1-2-3, 1-1… etc” Focus on footwork and keep moving while punching.
1 lap of the loch with hand raised while throwing punches on the way round.
Finish with 10 true merkins.
Moleskin
Fight Club format is to use a ring timer for 2:30 rounds with 30 second recovery periods. During the last 30 seconds of each round, you give it all you’ve got. It’s a brutal combo with no time to catch a breath since the recovery period is used to change over.
Great to see Honey Bee at FC for the first time. He seemed to enjoy it and was swinging like a brawler on the pads. But, he hasn’t been in with Chippy yet. Come back for more brother.
Regulars Fire Hazard, Wild Turkey, Kerbie and Twister were all pushing it hard, with compubox numbers showing high numbers of power punches sprinkled with accurate potshots.
Chipotle only throws power punches. Do not get on his bad side.
YHC made the grievous error of using the medicine ball for long periods on the concrete pathway, and now has a sore posterior.
Come out and try Fight Club. It doesn’t always get worse.
(Posted on behalf of Lobster Roll & Slapshot)
With YHC on a hiking trip with the 2.0, Lobstah Roll & Slapshot graciously stepped up and volunteered to lead the PAX at Area 51 for a Saturday morning stroll. With 5 PAX reporting for duty around the virtual SF, Lobstah Roll led the crew out into the Gloom for the start of the fun.
Mile Loop with Stations (IC):
Block work & sprints ( 2 sets/IC)
Slapshot takes over the Q duties
Mosey to front of the school for 3 sets of:
Mosey to playground at front of school for some circuit work
Finish it up with 6 MOM
COT
NMM:
Announcements: