EE’s Outland Toyland began with 7 PAX arriving early all ready to take on the pain like a 2.0 in a F3 Candy Store! Mumble chatter and expressions of worry when the Q was no where to be found with only a few minutes before launch! The Late Show was assigned recon! With 30 seconds to spare the Q w/ 2.0’s appear jogging toward the PAX, with an smirk like Mr. Burns on The Simpsons. Toyland is complete! Disclaimer announced so let’s begin the Adventure!!
PREWORK
Excellent Job by GJ and Shepard on the 0600 Preworkout 5-Miler!! #ONEHOURISNEVERENOUGH
THE THANG:
Warmup Mosey including 21 Bus cheeseweaver and circle up behind last bus
Enough warmup, let’s mosey, Including Native American Run, to Elementary School Playground
Plank-O-Rama
Pain Station Circuits – (7’s Combos) – 3 Stations
REPEATO PAIN STATIONS
Long Half Lap Lunge Walk around Elementary Track
REPEATO PAIN STATIONS ONE FINAL TIME
2 x Track Lap Sprints with all you have left in the tank #death
Regroup and mosey to Toyland. On the way, Karaoke Right, Left, Backwards Run, Shuffle Right & Left
WELCOME PAX TO OUTLAND’S TOYLAND! – 13 Pain Stations / 25 minutes – GO!!!
Mosey back to Parking Lot for 2 MOM:
TOYLAND ADVENTURE CONQUERED!!
Thank you for the Strong Take out HB
Announcements:
Sound off, I can’t remember them all, sorry.
Moleskin:
Strong work today Fellas, no doubt about it. I thought this would be a gasser today, but I think it was a little worse than what I had anticipated! #STRENGTHTHROUGHPAIN. I will Repent GJ – Tomorrow! Not a lot of mumble chatter, but definitely a lot of hard work. Good to see HB pushing even though he is not 100%. Tough Skins and Big Trade – just watching the determination on your faces is motivating! Shepard and GJ tamed Toyland with no problem AND the 5 mile prerun #Beasts. Late Show is like Outland’s Ninja. The 2.0’s always add to the group of men and I hope they absorb all there is to learn from the group of F3 men on how to humbly lead while putting themselves 3rd!
Always an honor to be a part of this group of PAX!!
Double E
6 MEN decided they would start their weekend off right by posting F3 The Brave and getting better.
Breath deep the Gloom brothers.
Off we went.
Quick run up Ballantyne Commons Parkway past the Premier deck.
Turn left coming in behind the left deck – keeping a lookout for Barney Fife.
10 burpees oyo – run up to top (4 flights) – run across top of deck.
10 burpees oyo – run down other flight of stairs – cross over to next parking deck
Run up 4 flights to top – 10 burpees oyo – run across to deck
Run down 4 flights of stairs – 10 burpees oyo
All warmed up
The Thang
Mosey to soccer field next to parking deck and line up.
Bear crawl across the field – half way – 5 burpees oyo – bear crawl the rest of way.
Run down Ballantyne Corporate Parkway to bridge at your own pace – Larry Birds circle back for the 6. Today there really wasn’t a 6 – everyone was pushing it and bringing the A game.
Turn right after the bridge down the path, down the stairs and right again to the trees across the back. Slalom around trees across the back AYG – then run around the next pond back up to the parking lot.
Regroup for some slow / stop motion merkins x 5 – down – hold for 5 seconds, up – hold for 5 seconds = 1.
Run around the pond, turn right thru the woods and over the bridge back up to the next pond.
Run around the pond back to the parking lot behind the building.
Bear crawl 5 spaces – 10 CDDs, Burpee Broadjumps 5 spaces – 10 jump squats – rinse and repeat across the parking lot.
Run to next pond and around. Shout out to man with his dog walking in dark around pond that we were there. Mainly because YHC didn’t want to be bitten by a scared dog.
Run back up to picnic area overlooking the pond for some slow / stop motion squats.
Slow squat (1,2,3), then hold for 10 seconds then up = 1 – x 10
Run over to exercise trail
2 rounds of lower arm walk
2 rounds of upper arm walk – by going down one side and back up the other without touching the ground.
Run up to Lochness – run to first sitting area – 5 burpee oyo, run to next sitting area – 5 burpees oyo, run around Lockness back to stairs – up stairs and head for home.
Making it in right at 6:15.
NMM
Went back to The Brave roots today covering some ground – per Alf’s watch we covered 4.3 miles. Hope you guys got your money’s worth. YHC tried to keep us moving the entire time. While the mudrun may have just completed, it doesn’t mean you can’t start prepping for the next thing, be it BattleFrog, Spartan, week at the beach with the 2.0s.
Solid effort today by all – Larry Birds all around. YHC is pretty sure MT can do the bear crawl faster than YHC can run. Soft Prezel, Alf and MT all are fast – sneaky fast, and The Commish and Frehley’s both were right behind them. YHC had to work extra hard not to get left during his own workout.
Alf – Brave site FNG – thanks for making the trek down 51 brother – hope it was worth the trip. YHC needs to return the favor soon.
Thanks for coming out and keeping YHC from touring Btyne by himself. Its a privelage to get to lead these men on a little tour of Btyne. Thanks for the
opportunity.
Announcments:
Mermaid next up on Q at The Brave next week – its Mermaid – it will be polite and it will hurt.
SOB happy hour next Wednesday (22nd) – Duckworth’s 6pm. If you feel so inclined, you can double down and meet Spack at The Lodge at 4:30 then hit Duckworth’s at 6 – but might not be the smartest idea.
Frehleys – mark your calendar so you don’t miss it.
Thats all – if YHC left something off, please shout out below.
Champagne Out.
Beautiful morning to put in the Friday downpainment. Despite their best judgement 25 strong posted at one of the strongest AOs in the land. Some good mumblechatter to start things off, primarily poking the bear. And so it began….
circle up where we stand.
COP
mosey to front of CC stairs, partner up with like-size
Stair circuit
mosey across 51…..5k pace down to Greenway for circuit (1/2 mile)….Flutter x 25 IC for 6
Greenway circuit
Mary to wait for 6 to finish:
fast mosey back up 51 to road leading to Palatine Hill
Grab some curb at base of Palatine
Gather up and fast mosey back to launch to make it back at 6:16….lets not end it quite yet….5 HR burpees OYO….DONE
COT
Moleskinny
A lot of Q hazing last night via Twitter from the likes of Purple Haze and Chelms. Something about this likely to be easy and such; so tried to deliver an appropriate beatdown. Q harrasment continued in the COP; Chelms not a fan of stationary work…aka plank series….felt it was a nod to Runstopper’s wheelhouse. Maybe, maybe not. We got on the move after the stair/ramp work and didn’t slow down.
This AO brings out the best of the best in A51 and our resident Metro stud Checkpoint. Effort was strong and held true for the duration. Several Larry Birds on the 5k pace as well as the circuit work. I caught some slack for the merkins and HR burpees in the mud, but oh well…you get what i serve and like it!!! Nobody slowed down and pushed hard throughout the circuit.
Kotters to several today including Red Rocks and Plebe. Solid work put in men.
BOM – always meaningful takeout courtesy of Hops
Deep Thoughts and observations:
Announcements:
11 men gathered for a workout that may have lacked creativity but delivered a punch to the gut.
The Thang
Little Baby Jog to the track
Warm up lap
Mosey to 50 yard line
Warm up… IW; Squat; SSH; Merkin… all X 30
Continued warm up on the field with lunge walk; karoake; shuffle; and skipping [that’s right, skipping]
To the track
Quarter mile at full speed; finish with 20 merkins
20 LBCs on your own
Quarter mile at full speed; finish with 20 merkins
Mosey to the playground
Circuit work: 10 pull ups, 20 dips and 30 squats – full cycle for three sets
Mosey back down to the football field
Sprint from one goal line to the other goal line and back [i.e., 200 yards]
Plank stuff
Sprint 100 yards; 10 merkins; sprint back 100 yards
Plank stuff
Mosey to center of field for Mary… LBCs; Flutter; Dolly; Mason Twist; Back Scratcher
Finish with 10 burpees
Moleskine
-If you worked out at The Charge on Wednesday and Joust today you may have noticed that the workouts were eerily similar. YHC Q’d both workouts, and since I wore the exact same shirt today [without being washed] I decided I’d rely on the same Weinke [for the most part]. Speaking of that shirt, I got a stern lecture from my wife when I returned home this morning. Something to the effect of me being disrespectful to my fellow workout brothers by brining a bad odor to the workout. I told her it’s all part of the F3 experience, and I that I usually deliver bad odors during the workout anway.
-Good to see Skywalker out in the gloom again. He looked handsome and healthy; well, at least healthy.
-Triple claps to our brother Freedom. The guy is a grinder… pushing himself to the limit wherever he goes. This week was Skunk Works, Death Valley and Joust… he ain’t scared.
-Mr. Brady showed up today wearing a jaunty little summer running cap, and I believe he wore it for the entire workout. I generally keep my stylish workout gear for the colder months, but Mr. B’s spring apparel looks to have a bit of flair to it.
-Stone Cold… I didn’t get a chance to mention it during the workout… but I’m going to have to throw a penalty flag on those shorts you wore today. Just a wee bit short. Good retro look though #NBA-1980s. Speaking of wardrobe… Downtown busted out the sleeveless shirt today… I may have seen some mid-workout Kaepernicking at one point. And now that I think of it… Lobster Roll had on a turtle neck [actually, a mock turtle]; not what I expected for our resident tough guy from South Boston, but it didn’t slow him down on the track.
-That’s it for now gents. Have a great weekend.
22 pax including one FNG posted at Kevlar this morning for a mixture of bricks, tires, and sled work.
THE THANG
Jog down to lower lot
SSH x 15
IW x 15
Merkins x 15
Honeymooners
All you got back to cars and grab two bricks from Horseheads truck.
Plank up on bricks – 6 inches
Renegade rows x 10 each side
Straight arm side lateral shoulder raises x 15
Decline merkins on bricks x 12
Straight arm front shoulder raises x 15
Quick feet over bricks x 10 each side
Front raise to shoulder press x 12
Two footed jumps over bricks x 10 each side
Jack Webbs with two 2 shoulder presses x 6
Over to the tires.
Tri dips x 10 on each tire
Dry docks x 15 on each tire
Merkins x 10 each tire
Stagger merkins x 5 each tire
Sprints x 3 up two tires and back one
Sleds – groups of 6 while group does ab exercises
Abs – flutters x 30
COT
YE OLDE MOLESKINE
Good fun Friday group at Kevlar today. Great to have an FNG out there and Pudding Pop and Sussudio jumped all over this one in the warm ups with him being named after one of Liverpool FC’s legends. After all of the options Bananas came up with the one that stuck – Goldmember it was. Could have been way worse!
Thanks to Horsehead for bringing out the bricks which definitely got the shoulders burning early doors. Hairball was questioning the playlist which went from Coldplay, to Eminem, and then to MC Hammer. TR felt obligated to show the pax what the hammer time dance moves looked like. Nice guest appearance from Bratwurst today too. Comment away on anything worth noting…
Thanks for coming and have a great weekend. Sign up for F3 golf!
Bulldog
Oh the world of Twitter was blowing up and bears were being poked, yet said pokers (Stump Hugger and Purple Haze) were nowhere to be found when it was time to launch. Lucky for the PAX. I invited Haze to back up his smack, but he came back with some line about needing a passport to come to the UC. Lame.
After YHC was dropped off by Dredd (my new black beetle, not the man) we were off. Not as cool as what Freedom rode in on his VQ though.
Hairband Mile
Super Cop (No Passport Required)
Prayer Run (No Jacket Required)
Partner up and ask partner for a prayer request. While you’re running and sucking wind, pray for your brother.
Partner 1 – Run to small track and back (and pray)
Partner 2 – Called exercise till partner returns
Got really warm really fast and had to shed a layer of laundry.
Peoples Chair
43 air presses x2 (#crowdpleaser)
Z Health (No Shoes Required)
Byron used to drill into my head a lot about stretching, and I try to incorporate it as much as possible into pre and post workouts.
Kick off your shoes:
And we’re done!
Coney Island Cyclone Moleskin
Awesome job brothers. Welcome Coney to the brotherhood, I hope you’ll forgive all the running on your first post, but you did great!
I loved all the looks when I told the Pax to kick off their shoes. #classic We do what? Z Health is really great and I’ll try and work more into my Q’s.
Good to see Tonawanda back out in the gloom, keep after it brother and thanks for your prayers. I need them.
Thanks Shepard for taking us out.
True honor leading you men and A51 needs to come discover the fun they’re missing in the UC.
Until next time…
11 hard charging PAX + 1 hobbled site Q stood up to the elements so that our triceps would bulge out of our shirts all day.
The Thang:
– Mosey to open area – Circle – “I’m not a professional”:
SSW x 20
Crucible Merkins x 20
Carolina Dry Docks x 20
– Mosey back to Theatre:
– Deconstructed Burpee: 5 squats; 5 thrusts; 5 merkins; 5 thrusts; 5 jump squats / Then 4 of each movement / 3, 2, 1
– Partner up. Wheel barrow down to far side of parking (~40 yards). Every 4 steps – merkin. Flapjack back.
– Merkin ladder across same area.
– Ppls chair. Air presses x 50; Right leg up for 10 count/left. Right leg up and air presses x 25; left and x25
– Wheel of Merkin: 5, 4, 3, 2, 1
– Mary: LBC x 20; Dolly x 20; Rosalita x 20; Heels to Heaven x 20
TIME
Moleskin:
– YHC had to come up with some workout that wouldn’t put a strain on his calf that was injured while conquering the MudRun. Introducing “MerkinFest 2015”. Total Merkins ~ 345
– Positive feedback on the deconstructed burpee. Thanks to F3nation (Mongoose in Winston Salem) for the idea. It will be put in the rotation of truly aweful but awesome exercises for #F3RebelYell.
– Iron Horse came up with the Merkin Ladder – that might not enter the usual rotation until YHC gets stronger #hardas$#&t
– Not a lot of mumblechatter – all of us had our noses to the grindstone OR YHC was just trying to stay in his happy place.
– Good to see Prohibition out at RY – one more post and he’s added to the Q schedule (EH)
– Frack was in his wheelhouse today. He has merkins for breakfast.
– Truly great group of guys – YHC has really grown attached to the site and the brothers that frequent #blessed. Thanks to God, F3nation, and You for blessing me with the opportunity to lead.
Announcements:
– F3 Golf – there is a ton of swag available and why not hack up a nice golf course for free stuff and the opportunity to give back to F3F.
– Quarry Run this weekend – just in case running up a 13 degree grade tickles your fancy.
– Night ops half marathon at the Whitewater Center – for those who like to run…13 miles…in the woods…at night.
It’s back….a good way to get miles, avoid the sad clown run. For what it’s worth, this distance and pace is great for the BRR and any other goal runs you have.
Format:
– meet at Goldman lot ( corner of queens and providence)
– 8 mile launch at 0515, will run a 2 mile loop back to goldman to pickup 6 milers
– 6 mile launch at 0531, with the traditional route towards and around AG.
– pace usually starts above 8 min miles, and sometimes finishes faster, sometimes not #disclaimer
– will finish back at Goldman by 0620.
Per the preblast, today should have been an out and back jaunt on the 4-mile Creek Greenway. Thinking ahead, The Mouth and Strange Brew warned YHC that a mitigation strategy may be in order since the greenway was likely covered in water and mud. Even though some may be considering a triathlon in the coming months, today was not the day to start the training effort.
So 9 men set out the opposite direction into the dark cool mist to round the Rounding Run and back. The PAX seemed in the mood to cruise so the 2nd F was good and the tempo moderate to strong the whole time.
At COT, it was learned that it is Sanka’s (WB) birthday today and he was officially now #almostold at an ancient 29. This made the rest of us feel old. We didn’t even enforce the 29 burpees he owed. It was also curious how this fact came out in COT instead of at the beginning of the workout. #smartmove
Strange Brew took the moderate route today and used the time for a shakeout run before his Saturday 10-miler in the mud and muck of the Leatherwood Ultra. Godspeed brother. You are going to kill that thing. I bet you will even find some left in the tank for a second 10-miler to bring Haggis in from his 50 mile Ultra. Haggis, if you are out there, we wish you luck!
It was good running with Funky Cold and Frasier on the run back. Learning about Funky Cold’s 12 years in South Africa working with school children made us feel a little unworthy. It is good some 3rdF is coming to SOB land on April 28. YHC could use some of that at times. It is great to have such good examples all around us within the PAX. Iron sharpens iron not just physically brothers.
POP, The Mouth, and Sanka held a steady pace perfect for BRR and fall marathon training. Good luck next week POP in the Chicago Marathon lottery. If you get in, we can all then live vicariously through you in October. Wait, envy is not a good thing. Oh well, there will be serious #BRRenvy and #ChicagoMarathonenvy in the Fall for us not there.
Cotters to Mall Cop who is coming off an IT band injury who ran with Wolfman which has not been seen for a while at the ‘Turn. In fact, Wolfman was seen twice this morning by the PAX. The legend is real and we are glad to have our regulars back in our midst.
Announcements:
– Mile run trials for Fast Twitch and Swift on April 28 at Community House Middle school at 5:15 am Be there to get your current fitness baseline
– 3rdF for SOB’s (and others) after Bagpipe/Swift on April 28 (and every Tuesday after) at Einstein Bagels across from The Vine, Ballantyne
– Signup for golf now for April 30 tournament
Fourteen Bros came for the #MadGains. They got the full body (shall we say) pump for free.
WARM UP
THANG
Pair up by like-sized bell, like-sized Pax, or just someone you like. It didn’t really matter because we were going to mix it all up anyway. Each pair complete the combined total of called exercise, split it any way you want. Partner 1 works. Partner 2 lets the bells rest. Meatheads don’t rest–they let the weights rest.
COT
MOLESKINE
Not much to say. We worked hard, the teachers took the back entrance, Bananas slept in, Bulldog caught Probation’s dodgy knee and did merkins during squats, Brown almost passed out, Les Mis and Busch were tossing Dbl 60s, Stump, Chum and Squid paired up in 3 even though we had 14 (#BroMath). Might feel this one tomorrow. Definitely going to feel it if you’ve posted but thricely in the last month.
Never heard of embiggened? It’s a perfectly cromulent word.