15 fine men came out to Kevlar for a circuit training smorgasbord.
THE THANG
10 burpees
SSH x 10
IW x 15
Take a lap to dodge the trash cart
8 burpees
Diamond merkins x 10
CCD’s x 15
6 burpees
Wide arm merkins x 10
Nipplers x 20
4 burpees
Jump squats x 10
Run a lap and meet at gym
2 burpees
Circuit training – 40 secs on
Fan bike
TRX bands
Pull ups
Tri dips on tire
Decline merkins
Tire flip
Tire slam
Weight bar deadlifts or cleans
Merkin bear crawls
Tethered bear crawl
Ab bench
Louganis with plate
Weight bar curl
Repeato with 30 second rounds
Mary
YE OLDE MOLESKINE
Not much cadence counting but a lot of mumble chatter this morning from the usual suspects such as Brown, Alf, and Sussudio. A veteran crowd this morning with Spackler as the war baby! Tried to keep the running to a minimum today in honor of Probation showing up with his bionic knee. The call for Nipplers always brings a few interesting comments as pax question who’s they should be tapping!
YHC was about smoked before we hit the circuits after a pre KB crusher and an extended warm up. Once the tunes were kicking the energy intensified and it was a solid effort by all the boys. Nothing like some MC Hammer and the theme tune from Rocky to pump you up! Thanks for posting and as always an honor to lead.
Have a great weekend and enjoy your families had take some time today to remember the sacrifice that The Lord gave us on this day in his Son and the freedom and the hope that we can find in this.
9 men launched at 0515 from the Vine Restaurant at the Ballantyne AO to fine tune for next week’s Mud Run in Columbia, SC.
Here’s what we did:
The Thang:
The PAX launched at 0515 from the Vine Restaurant at the Ballantyne AO and headed down Ballantyne commons parkway, took a left onto Ballantyne Corporate Pl. Pain stations along the way included lunge walks and a snake hill run. Once all SOBs completed the hill, it was a mad dash down Ballantyne Corporate Pl until you reached other end of the bridge crossing Johnston road (at your own pace), then everyone turn around ran to the six and met in front of the BofA building.
We turned off Ballantyne Corporate Pl and followed the sidewalk towards the Kid’s Pond. Once we reached the back of the lot, we lined up and slalomed around small trees for a little agility work and gathered beside the Kid’s Pond.
We partnered up (size important) partner fireman’s carry 50 yards, then flapjack. Keep your partners for bear crawls 3 trees, partner 1 does 10 over unders, bear crawl three trees and partner 2 does over unders. Then alternate crabwalks and bear crawls to the end of the field.
Run to the front of the BofA building for long distance Hill work – 10 Burpees, run to the stop sign infront of the bull ring, 10 burpees, and run back infront of the BofA building, 10 Burpees.
Mosey over to the fitness trail. Merkins IC X 20. Split into 4 separate groups to rotate through 5 different pain stations. 1 – Dips X 20, 2 – Burpees X 10, 3 – Pullups X 10, 4 – Rope Climb X 1, 5 – 1 Lap Around Lockness. – X 3
COT.
Moleskin:
It was a great morning for a little mud run fine-tuning. It was good to practice our technique for fireman’s carry. The Marines at the mud run can be very picky about having to carry your teammates like that.
All men are ready for the race. The amazing thing is, we no longer have a six at The Brave. Chippy and Frehley’s are beasts.
It was an honor leading the SOBs in The Gloom.
Announcements:
Pay for Bus and Sundries for the Mud Run. http://f3nation.com/2015/03/26/area-51-2015-spring-mud-run-everything-you-need-to-know/
Please consider donating to Operation Enduring Warrior. http://f3nation.com/2015/04/01/supporting-operation-enduring-warrior/
Please donate to Zip-a-Dee.
The VSF was planted, the pax was disclaimed, and after a few jabs at YHC’s age we were off to do some work. It won’t take you long to figure out my age…
Take a jog around the mini-track for warm-up, 10 burpees to start…10 burpees at turn 1, 10 burpees on the back-stretch, 10 burpees at turn 2, then 2 burpees to finish (for a total of…42) …plank and wait for the six
COP
Grinders (groups of 3) – 4 rounds, 2 exercises per round
Mosey to school
Circle of fire – circle up and assume plank position
Mary
Moleskin:
Bugeater played an April Fool’s joke on the pax by tweeting that this was going to be a 50th birthday celebration. Despite my thinning hair and diminishing mental capacity, nobody was buying it. And everyone was thankful that it wasn’t the truth…42 burpees on a warmup lap was plenty, and 42 reps in cadence takes forever.
Great to see some guys I haven’t met and a few I haven’t seen in awhile. You all worked hard out there this morning and it was a pleasure to lead. Thanks for the opportunity!
Announcements:
10 men decided that with one week until the Superbowl of F3, they would hit up Devil’s Turn for a 4, 6, or 7 mile jaunt through the hills. As mentioned in the preblast, Hill Week was moved to this week (out of normal rotation) so that next week can offer taper opportunities at the track.
It was a cool crisp morning perfect for a quick run through the hills. It was Black Beard’s first week at the Turn and was targeting a nice 4 miles in the warmup circle. This 4 quickly turned to 6 as peer pressure won and he followed the PAX into the Piper Glen darkness. In COT, he looked glad he did though. Keep coming. This is where its at for BRR prep.
There was much discussion in the COT about how much the hills hurt this morning. YHC can agree. Not sure why this was the case since conditions were optimal. We’ll keep at it and they will get easier though.
Announcements:
– Mud run is coming. Get your minds right
– Please pray for and donate if so inclined to Zip-a-dee and his father. He is leaving the hospital and moving to Florida in a few days to recuperate.
– Wisdom nugget from running with Haggis: Take the red pill in all aspects of your life and success won’t be a stranger. Good words to live by.
Warm Up
Skill
The Main Course
Dessert: we stretched
Moleskin:
Good group this morning, one site FNG (Kazam!) I was a little worried about the structure when I wrote out the weinke that there would be too much standing around between our sets of max effort for 5 minutes. But about half way through the first 5 minutes of clean and presses it became apparent that the 3 minutes rest would go by very quickly. Thanks for the opportunity to Q this morning, thoroughly enjoyed being with you all.
26 steerong for a little bit of everything.
The Thang:
Jog to the fountain area
20 Merkins in cadence
10 low slow squats in cadence
2 Rounds
20 Decline Merkins
20 Step ups each leg
20 LBC’s
Run to back of stores/Target
4 Speed Bumps and Back with:
15 Carolina Dry Docks at each, there and back
10 Jump Squats at each, there and back
10 Hand release merkins at each, there and back
20 LBC’s out
Head to Murderhorn for:
20 Wide Arm Merkins
20 Rosalitas
20 Monkey Humpers
Murderhorn down and back
Back to the lot
Jack Webb, up to 10 Merkins and 40 air presses
Protractor
Recover
Moleskine:
Nice to workout in civilization after being out on the range eating locusts and dodging tumbleweeds with brother Dasher from #F3Dromedary/@F3UnionCo.
The mean streets of Stonecrest are a little safer after a full patrol by 26 suburban commandos. Speaking of which, my knees and hands are not as tough as they were last summer, time to toughen up from the covered and comfortable winter layers. Jack Webb is one mean fella. Great site and a great group out at Rebel Yell. With 26 guys and an abundance of mumble chatter professionals I thought it best to run to the fountains and get to work with a light warmup and then jump into it, as we had a lot of work to do. Appreciate Strawberry inviting me out and it’s always good seeing lots of familiar faces and new faces, that’s the best of F3. Happy Easter guys, enjoy it with your families, and thank you to Hops for taking us this morning.
SIGN UP FOR GOLF! IT”S NOT FOR YOU, BUT SHOULD BE FUN.
http://f3nation.com/2015/03/29/2nd-annual-f3-golf-classic/
Screams break the silence
Waking from the dead of night
Vengence is boiling
He’s returned to kill the light
Then when he’s found who he’s looking for
Listen in awe and you’ll hear him
Bark at the moon
Ozzy Osbourne
10 beasts came out for a full-moon fever beatdown. DT was busy like a madman writing in his diary trying to get to the AO on time. After he landed on all four wheels, we were off.
YHC was busy yesterday jotting down, er, stealing from Young Love’s playbook at his Monday Q. It all looked good on paper, what’s the worst that could happen?
SUPER C.O.P. (THE FINAL COUNTDOWN?)
(PRAYER AT) THE WALL
Catching a theme here yet? Partner up, size doesn’t matter. Talk to your partner quickly and get one prayer request from him. While you are running your lap each time, pray for your brother and his request.
Partner 1- Pray and Run The School
Partner 2- Active recovery with called exercise below:
Z HEALTH AND AWKWARD MOMENTS
I showed the Pax a few quick Z Health moves I learned from Byron and everyone was ok until we got to the quad stretches. “I have to touch him?” was heard probably more than a few times. Get over it, we’re real men here. #ISI
Not putting anyone’s Q’s down, but I personally would like some stretching built into workouts sometimes for active recovery. Again, that’s just me, not hating on anyone. I respect anyone that has the guts to lead.
Choose Your Own Adventure/Mary
We have a few minutes left for Mary! Started around the circle and we got about three exercises in before time was up. And we’re done!
Flamethrowing Facepaint Hairband Moleskin
Great job everyone!
Everyone is truly a veteran now at Peak 51 and it shows. Strong work. Insomniac was flying around like a bat out of hell, yes I’m continuing with the hairband references.
Missed Slim Fast, but he had some family things going on. I finally heard the story about how he got his F3 name. #inspiring
Always inspiring Sensei was hanging tough, oh crap now I’ve switched to 80s boy bands.
Good to see Swiss Miss again, he’s been running 10,000 miles like a maniac or something like that.
Prayer at (The Wall) worked better than I thought. I heard a lot of needs being shared, and I know I appreciate the prayers from Tawny.
Time to wrap this up or I might go into worse musical references.
An honor to lead again such a strong group of men, who make me laugh, make me stronger and make me better. Have a great Easter! Until next time.
Announcements, golf, mud, stuff.
DT Out
10 PAX got duped with a Running Workout at Dromedary on Hump Day. Here’s mostly what that looks like:
Opening COP – SSH x 20 IC, IW x 20 IC, Mountain Climbers x 20 IC, Merkins x 10 IC
Mosey over to Middle School track & field for:
High Knees 2x50m, jog back – Stage 1 of running stride – keep knees high and parallel to ground
B Skips 2x50m, jog back – Stage 2 of running stride – high knee, extend lower leg / ankle out, snap foot to ground
Butt Kicks 2x50m – Stage 3 of running stride – kick bottom of butt & not back
Walking Lunge 2×25# – don’t extend knee past lead foot, opposite knee touches ground
Cone Hops 2×30# with cones 1 meter apart – just like a bunny hop for Easter
Diagonal Cone Hops 2×30# – after every other cone moved 1m away, diagonal hop to crouch position
Steps Ups at benches 2×25# – 1st set stand close to bench, 2nd set backup 1 stride to reach to bench and engage more hamstrings
Move to Adjacent Courtyard – Each exercise 20x IC
Merkins – 1st set hand-release 20x, 2nd set regular 10x IC – keeping elbows in to the body mimics the arms’ running motion
Flutter – 1st set regular, 2nd set 1-legged
Freddy Mercury
“Woodpeckers” – Elbow Plank position, dynamic movement to bring right foot high then left foot high and keep going IC 20x
Repeato
1 lap of Track
Plank for Six, 10 count plank hold, then
Lateral Lunge 10x IC
Single Leg Bridge – get in position – flat on back, draw feet to butt, extend foot of one leg so quads are still parallel. Movement is raising the butt off the ground. 10x IC each leg
Calf Raises 20x OYO
Lateral Lunge 10x IC
Mosey back to COT
2 minutes remaining, so Burpees OYO
Moleskin – The idea was to get in less lifting than recently due to YHC’s tweaked back. Turned out to be a lower body and core workout that should have benefitted the runners. Why YHC’s is still feeling that workout while writing up this Backblast the next morning is evidence of it hitting some key areas not focused on if just running. Some good exercises in there proved to be a challege – the “Woodpeckers” were named by Ice9 (even though it was the feet that were moving) and the Single Leg Bridge accessed the Hamstrings and Glutes in ways that mumble-chatter confirmed only “perfect derriere” workouts at your M’s YMCA class knew about.
Welcome to FNG Grease Monkey (neighbor of Long Haul and married to his Sister-in-Law…figure that one out)! Also welcome to Ben Stein’s Money, a Commitment regular, posting at Dromeday for the first time.
Several spoken concerns at COT this morning. YHC loves this group can bring those up and bring them to mind. Thank God for each day to live and grow!
17 PAX launched in the cool 42 degree Tuesday morning air from the Ballantyne AO. Off we went on a long expedition to explore more of this great area.
The THANG:
The Moleskin:
So let’s recap. Two weeks ago we did hills and last week we hit the boardwalk. If we were to conform to the pattern, this week would be track week and next week would be hill week at Devil’s Turn. However, we are not conformists and we are hitting the hills again. Boom. Minds… blown…
Actually, there is some reasoning to this. Next week is the mud run and we are all interested in Area 51 domination. To that end, next week’s Devil’s Turn will be a quasi-taper friendly workout. We will head to the track where you may do as you wish. Run fast, run slow, do J-Lo’s, lay on the ground motionless… It’s your decision. Whatever gets your mind right for the mud run.
But back to this week: We will leave the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am. After doing the apartment loop, we will head south on Rea Rd. to Piper Glen and proceed on the standard route.
See this post for the Piper Glen route: http://f3nation.com/2014/06/18/devils-turn-preblast-time-to-hit-the-hills/ If you can follow it without arrows, you get your orienteering badge. #convoluted
There are options for ~4 mi, 6 mi, or 7+ mi. Speed is up to you. There will be chalk arrows marking the turns once we get to Piper Glen. If you want to see them, bring a headlamp. If you want cars to see you, bring a blinky light and wear nightglow paraphenalia. Oh and watch out for the uneven sidewalks in the first 1.5 miles of this route. Them things will jump up and get you (just ask Mall Cop).