11 PAX including 1 FNG ignored the April showers and did not file an extension for the #DownPAINment.
The Thang:
Mosey to the lower parking lot for a #HairbandMile mixing in high knees, but kickers, and karaoke.
COP:
Starfish:
Mosey to the bus parking lot for the Starfish by running to a corner, performing the called exercises and returning to the center completing 5 Spartan burpees.
Four Corners:
Move over to the track and run to each corner of the track performing the called exercise.
Hill Work:
Mosey over to the hill behind the baseball field sprinting up the hill AYG and then recovering on the way down for 5 rounds.
Mary:
Moleskin:
Announcements:
First of all, my apologies to the pax for this late backblast, but as the title says, I’m sneaking it in the nick of time the night before the following weeks Hydra workout!
10 of Area 51s finest posted for what would be YHC’s first Q in several months following an injury, and this is what we did to the best of my recolection:
Mosey around the school to the bus lot for a short and quick warmup: SSH x 25, IW x 25.
Continue our mosey off campus to the church accross Rea Rd to pickup a rock, then double time it back to the bus lot for the following: Push Press x 25, Curls x 25, Stagger Arm Merkin L x 10, R x 10. Repeato x 3 Sets.
Mosey to the playground for 3 sets of Pullups x 10, Squats with rocks x 15, Dips x 20, Declined Merkins x 15.
Mosey to the field in the center of the ball fields to climb a Here and There Ladder. Sprint from cone 1 50 yards to cone 2, do first exercise called, then sprint back and plank for the six. Each round sprint there, do exercise, sprint back and do previous called exercise, sprint there and do exercise, etc building each time another exercise is called.
1) 5 Burpees
2) 10 Merkins, 5 Burpees
3) 15 Squats, 10 Merkins, 5 Burpees
4) 20 Flutter, 15 Squats, 10 Merkins, 5 Burpees
5) 25 LBCs, 20 Flutter, 15 Squats, 10 Merkins, 5 Burpees
6) 30 Dollies, 25 LBCs, 20 Flutter, 15 Squats, 10 Merkins, 5 Burpees
Pickup rocks and mosey back to the bus lot for 1 last round of Push Press x 25, Curls x 25, Stagger Arm Merkin L x 10, R x 10.
Return rocks back home at the creek bed at the church, then book it back to the school parking lot dogging the green worms hanging from the trees in front of the school.
A few more minutes of Mary with some flutter and dolly.
Moleskn:
Excellent work by all as this was a smoker of an upper body workout and several pax chose unwisely with quite a large rock for all the exercises. YHC wanted to go heavy on the upper body as I haven’t been doing any squats, burpees, and running since my IT Band injury. I was really smoked in the middle of this workout, especially on the Here and There Sprint Ladder, as I made it back from a Spring Break trip to the Gulf Coast and New Orleans the night before at 10:00 pm, so hopefully the workout was sufficient for the rest of the pax. Thanks to Bug Eater for allowing me to Q a great group of guys at Hydra, and good luck to the new site Q Puddin Pop!
My apologies again for the late backblast!
8 men paid what they owed. Since it was Marvin, they owed a lot.
The Thang:
Warm-up
Main Event
Mosey to Pain Highway. Run the pain highway, stopping at each of 11 signs to perform ascending numbers of the called exercise. Then run back to the start. At the start, we did burpees in cadence and knee-ups. The exercises were:
Closing
Mosey home. Do some knee-ups and heels to heaven until time is called.
COT. Many thanks to Bratwurst for taking us out.
Moleskin
OUT
0530- mosey to track and run 1 warm up lap. Meet in corner 4 for COP.
COP – burpee ladder…
10 burpees, 15 Merkins, 9 burpees, 15 SSH, 8 burpees, 15 mountain climbers, 7 burpees, 15 Peter Parker’s, 6 burpees, 15 Parker peters, 5 burpees, 15 lbcs, 4 burpees, 15 imperial walkers, 3 burpees, 15 squats, 2 burpees, 15 Merkins, 1 burpee.
Partner up and mosey to end line of soccer field. Partner 1 does suicide sprints of 20yrds, 35 yards, 50 yards while partner 2 does said exercise. Flap jack. Rinse and repeat 3 more times. The 4 exercises were burpees, Merkins, lbcs, flutter kicks
Stay w your partner and mosey to track. Each guy does 25 Merkins, 25 squats, and 25 lbcs and then run a lap. Rinse and repeat 4 times. The 4th lap is modified to a 50 yrd sprint.
Mosey to hill w partner. Partner 1 does 10 Merkins, runs up hill and does 5 burpees at top while partner 2 does said exercise. Flap jack. Rinse and repeat 3 times. Exercise was Merkins, heels to heaven, and Freddie Mercury.
Mosey to parking lot for 3 min of Mary.
It is such a rush to have the opportunity to Q an F3 workout!! One of the ways I gauge the toughness of a workout is by the amount of chatter going on. Although I was gassed by the end of the suicide sprints, I still heard Bush and Sussudio yapping away. They were talking about soccer practice, the weather, etc. I figured with everyone else breathing heavy – the workout was half way decent. Anyways- thanks for the opportunity to lead. Great work by all!
Announcements – sign up for golf tournament today! Go to f3nation.com for other announcements.
21 SOBs launched from Stonecrest Movie Theater to celebrate Tax Day with YHC. I wanted a break from running but didn’t want to disappoint the men that expected a beatdown. Here’s what we did:
The Thang:
COP – Merkins X 15, Mountain Climbers X 15, IW X 15, SSH X 15
Mosey over to the short wall in front of Cantina for durkin/dip ladder. Durkins IC X 10, dips IC X 10; durkins IC X 10, Dips IC X 9; etc. Down to 1 Durkin X 1, Dips X 1
Mosey down to the bottom of the Murderhorn for the the Burpee/Murderhorn Beatdown – Burpees OYO X 10, Supine Burpees OYO X 10, High Jump Burpee OYO X 10
Mosey up to the top of the Murderhorn for – Burpees OYO X 10, Supine Burpees OYO X 10, High Jump Burpee OYO X 10
Mosey down to the bottom of the Murderhorn for – Burpees OYO X 10, Supine Burpees OYO X 10, High Jump Burpee OYO X 10
Mosey up to the top of the Murderhorn for – Burpees OYO X 10
Mary – LBC X 20, Heels to Heaven X 20, Dollies X 20
COT
Moleskin:
It a great morning to kick off tax day. I want to welcome Curbie to F3. On his second trip (no pun intended) down the Murderhorn, Curbie was quickly trying to get out of the way of a car by getting on the grass beside the road, but he tripped on the curve on his way over (didn’t get hurt luckily), hence the name Curbie. We do appreciate you coming out and look forward to seeing you more in The Gloom.
The Durkin/Dip ladder was painful. The first few sets weren’t that bad, but once you get to the 7th or 6th ladder, your arms and chest really start to burn. There was tons of complaining and mumble chatter about the exercise but I wasn’t going to abandon it. I’m just happy to know 21 SOBs are working today feeling like their arms and chests are like Arnold Schwarzenegger’s.
The burpees hurt almost as much as the murderhorn. I through in a few new types of burpees this morning for the PAX’s pleasure. I’ve never done supine burpees before prepping for this workout. They are tough, but doable if you get into a rhythm. Any one that did every burpees in the Murderhorn/Burpee Beatdown completed a total of 100 burpees today.
Always a pleasure leading the men in The Gloom. I look forward to next time.
Announcements:
Sign up for golf. All proceeds are donated to Leap
Anyone who would like to Q, please see YHC, Wingman or Frazier. We are happy to split Qs
SOB Happy Hour April 22 at Duckworth’s in Ballantyne 6-8.
SOB shirts will be ordered in the next week or 2.
26 Men decided to brave the normally foul weather that seems to accompany YHC’s Qs at Anvil the past few months, to get some work done.
1 FNG, so the more detailed disclaimer given and off we go.
Little Baby jog around the parking lot to front lot.
COP: (All In Cadence)
20 x SSH
20 x IW
15 x MC
10 x slow/paused squats with pause at the bottom (3 count down, then hold for 10 seconds)
5 x slow/pause merkins – 5 second pause at bottom and 5 second pause at top = 1
10 x slow/paused reverse lunges (right leg back, 5 second hold, step back, left leg back, 5 second hold, step back = 1)
5 x slow/pause widearm merkins – 5 second pause at bottom and 5 second pause at top = 1
All the slow / pause exercise were crowd pleasers…
The Thang:
Mosey back by Shovel Flag to one of the back lots.
Line up shoulder to shoulder – bear crawl 10 parking spaces, the 10 CDD; lunge walk 10 parking spaces, 10 jump squats. Rinse and repeat to other end of parking lot (a long way)
Plank waiting on the six.
Rinse and repeat back to where we started.
Mosey back over to one of the front lots.
Line up should to shoulder again.
Duck walk to light – approx. 50 yards away
Burpee Broad Jump back to start
Divide up into groups of 3 for 3 man sprint grinders.
2 pax stay where they are, and the 3rd goes to the light pole approx. 50 yards away. 1 pax runs from start to next pax at the light pole, who then runs back. Rinse and repeat for 6 minutes.
Mosey over to picnic area.
He Hate Me
10 Jump Ups, 10 dips, 10 derkins – rinse and repeat for 7 minutes
Enough time for a little Mary
25 x Flutter in cadence
25 x Dollies in cadence
Finished
NMM
Great crew out today. Several Pax out today YHC hasn’t seen in a while Radar and Dora – great to have you guys out.
It is both humbling and a bit intimidating to have a large crew like today, coming out expecting to make getting out of bed at this crazy hour worth it. YHC hopes it was worth getting up for. Thanks for the honor and privilege of getting to lead this group.
A few key observations – most of the pax have no idea how to do a duck walk – may need Dora to come back and give a lesson, as his form was much better than the others. Probably was a welcome break to do the duck walk without a ruck.
Slow / pause exercise are a sneaky and hurt more than you think. But also causes all types of mumblechatter – sorry to have bored you Radar.
Looks like there may need to be Mary Form clinic provided soon – absolutely awful on the flutter…YHC had no idea what some pax were even doing.
Squats are done to where the thigh are atleast parallel to the ground, not where the legs are barely bent. You against you.
YHC really isn’t an angry Q – but most people will probably argue with YHC on that one.
6 minutes of 3 man grinder springs, followed up with 7 minutes of HHM is very unsavory and YHC legs can feel it.
Thanks again for the chance to lead and great effort by all out there today.
Shout out anything YHC missed in the comments below.
Rick aka Toucan – great to have you out – keep on coming. The workouts won’t get easier, but you will get stronger. #ISI
Announcements:
HDHH at The Lodge today – starting around 5:00.
Sign up for F3 Golf – lots of cool gifts/prizes. April 30th. YHC thinks you can still bid to get to ride 18 holes with Dredd.
That’s all
Champagne Out.
Devil’s Turn faithful and those that would like to become Devil’s Turn faithful, let’s hit the greenway this week. We leave the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am.
Like the previous outings on the greenway (first suggested by Bratwurst), we will plan to warm up a mile together and then proceed into a tempo run out and back to the Johnston Rd parking area by 5:50.
For the 2 miles back to the parking lot, there will be a progression run. We will start at a reasonable pace and increase pace at each 0.25 mile marker. By the end, we should each be at a pace that our body hates but that we will reminisce later.
Bring your headlamps and wear them so you don’t fall in the swamp.
14 men gathered for a track and field slugfest.
The Thang
Little baby jog around the little baby drop-off parking lot at PDS
Mosey to football field
Circle up on for standard warm up exercises, done out of normal sequence
-Merkins X 24
-LBC
-Merkins X 22
-Flutter
-Merkins X 21
-Dolly
-Squats
Mosey to track
Warm up lap
1/4 mile intervals done at full speed, with called exercises at the completion of each lap. 4 total laps.
Mosey to the football field
Modified suicide run… goal line to goal line; 10 merkins; goal line to opposite 40 yard line; 10 merkins; goal line to near 40 yard line; 10 merkins
20 burpees on your own
More plank
6 minutes of Mary… with slow cadence
Mosey to parking lot
Finish with 20 Carolina Dry Docks and 20 Hillbilly/Squat combos
End.
So, I rolled in the parking lot at about 5:29AM and immediately announced, “we start in 30 seconds”. Double D’s looked and me and said, “you leading today? i thought I was leading.” Looks like Baracus didn’t get his Q memo out this week. Anyway, Double D’s was gracious enough to let me Q. Which I appreciated, since I did some intense pre working planning from about 5:27-5:29AM.
Gotta love the PDS campus. Fantastics facility. And always enjoy seeing the crew at The Charge. Lots of guys pushing hard this morning on the 1/4 mile intervals. Not much mumble chatter, but a lot of heavy breathing.
Some requests for my famous partner exercises this morning. Alas we ran out of time…
13 PAX gathered in the Vine Restaurant lot at 0515 and launched into Swift in a light sprinkle – certainly made it a warm morning. 2 more PAX eventually answered the bell of the #DailyRedPill and were on the way of the warmup before things got fully underway.
The THANG:
The MOLESKIN:
Announcements:
Welcome back Tiger Rag, and welcome to our site FNG’s Cletus and Fragle
Warm Up
Round One – A Long Sprint
Round Two – 10 Minute AMRAP (as many rounds as possible)
A little “rest” with a farmers carry back to the high school parking lot, line up the KB’s for what is next. Then 20 count flutter hands on your stomach or out at your side, side plant, side plant, recover.
Round Three – 10 Minute AMRAP or 3 complete rounds per partner
A few thoughts
In general when working with a Kettlebell I like repetitive “sprint” type work where you work at sub-max intervals or shorter intervals with some built in recovery time. You tend to get a greater quality of work and I feel like you get better results. Also when working with a large group if you throw in an AMRAP you get guys working at their own pace. When a set number of reps is required guys who fall behind can get discouraged and sometimes guys who are moving ahead are not doing quality movements, vs the goal being work as hard you can for 10 minutes.
Overall a really solid effort from the PAX today. Special shout out to Swiss Miss & Tommy Boy on the farmers carry, they seemed to moving fast. Cletus was a site FNG at Skunkworks, yesterday was his first post and he was out for another one the next day – that is a promising start. And empirical evidence would show that Bananas strongly prefers to run downhill with a slight grade than other kinds of running. Good works all. Thanks for the opportunity.