So what do you get? Probably a bunch of long hair rockers walking out of a spaceship for a music video but in this case just a lot of sweat…
7am rolled around and Spielberg was up with with his Virgin Q!
The Thang
COP
Imperial Walkers x 15
SSH x 15
Merkins X 12
Mosey to practice field
50 yd butt kickers, karaoke, high knees, back pedal
Partner up and grab a rock!
P1 150 yd run
P2 called rock exercise then flapjack
Exercises: overhead rock press, rock squats, LBCs w/ rock and Mountain climbers
Some stretches & countdowns due to heat and an audible somewhere in there to take the run down to about 75 yds?
Hand off to Hairband!
Mosey to the tires and instead of pulling plates out of thin air for hair burners like last week, I had water waiting for everyone. #whosyourfavoriteq
Minute and a half water break.
Count off into 2s so we have 2 teams. Not sure if Q fail somehow or O2 dep/heat that made a simple 1, 2, count off difficult for the PAX
Each team grab a big tractor tire and line up at the posts. Similar plan as the 1/2 mile hairburners last week, one member from each team flips the tire as far as they can toward the gate at the Road to Nowhere while the remaining PAX rotate 3 called exercises between each flipper.
Exercises:
30 Carolina Dry Docks, 20 Merkins, 20 jump squats rotate through until you get to the gate.
On the way back 30 LBCs, 20 Mountain Climbers and (as requested by Horse Head) 10 burpees rotated through until back to starting point.
First team back do some active recovery plank work until all together.
Pinball out to obstacle course, go through 1 time then mosey to bottom of the hill, because it’s not Outland without JAILBREAK AYG to virtual shovel flag since the real thing was sitting in CT’s garage.
MOM
Flutters x 20
Freddie Mercury x 10
Times up!
Moleskin
Great VQ by Spielberg!
It was odd when CT mentioned that I was 2nd longest vet, it doesn’t feel like it with so many strong PAX that have joined us. It is awesome to look at the growth over the past (almost) 2 years though and having new (and not so new) PAX step up to Q.
That is how this grows, by continually giving the reigns to more people, this isn’t some club where we protect the leadership, it’s a group and process to create leadership and expand. If you have not taken a Q yet step up! We have more AO’s we want to launch but we need you to help us do that!
Announcements
Expansion news:
7/13 New Monday Workout, Union Co.
New workout coming to Nesbit Park in SW Union County/Waxhaw on Mondays at 5:30 beginning July 13th. Dasher is site Q
New AO in discussion: Looking like a gear (kettle bell) workout for a Tuesday or Wednesday around Indian Trail. We need leaders to step up for this. Probably 2 Site Q’s 1 vet that has worked with KBs and a newer leader that has an interest.
July 3rd Overdrive will be at 7am – 7:45 due to holiday
July 4th holiday convergence at The Rock
July 4th also has a 5k/10k at Lake Park, talk to Glass Joe for details.
For the last two years, I’ve marked the middle of the week by posting at the same place with more or less the same men and it is amazing how much better I am for it. I’m not sure if I’m faster or stronger than I was (although I think so, on both counts). I’m not sure I’m a better leader or a better follower, a better father or a better worker (although I probably am, on all counts). What has resonated with me, though, is the necessity of consistency. I think I speak for most men in F3 when I say the following: I am in the middle 1/3 of my life and it is hard. I am needed and necessary everywhere I go, to each place I’m called, and I’m oftentimes worn out. I’m involved in a lot of good things, cutting back isn’t an option, how do I keep at it and how can I excel? Actually, forget cutting back or coasting, I want to accelerate…
Depending on who you talk to, you’re going to get a variety of similar answers, many of which are helpful: depend on God, invest in your wife and children, choose wisely who you associate with, do something you enjoy and/or are suited for, serve others instead of focusing on being served. F3 also helps, and we who founded Anvil wanted it to be part of (note: not “the only”) solution: run a hard workout, welcome the FNG, look out for the 6, encourage everyone. Oh yeah, and if we can have a little fun along that way, that might be kinda cool too…
Sentimentality aside, Anvil year 3 began just like we started year 1: we ran around the parking lot (yep, still really big and still uphill both ways). A 1/4 or 1/2 mile later we circled up for the standard COP: SSH (not 200), IW, squats, merkins, mtn climbers, then ran around and over to North Face for an extended triple-nickel (hand-release merkins and jump squats). Sucking wind, we than ran back up (uphill, again) the parking lot to the volleyball pit for our anniversary favorite: animal parade through the sand (partner up, P1: burpees, P2: bear crawl there and back, flapjack; repeato with gorilla jump and dragon walk. Finish with wheelbarrows). Finally, with 7 minutes left, we sprinted to the pavilion/sauna/covered area thing for 11s (dips/derkins). 1 minute left so AYG back to the cars. Circle up for COT. Nameorama. Pat everyone on the back. Find your towel, drink your water, adios.
———-
Moleskine:
– Seriously – I owe everyone a big cobains for posting this so late. Y’all killed it out there and I gave your war story no respect. That’s on me. Not being the kind of Q I want to be.
– Morning started ominously with the sighting of that shooting star as we ran toward COP. I’m glad to say that nothing happened (that I know of) that can be attributed to that celestial event. It was cool to see though.
– Your welcome for the tour of the AO, as well as the backside, flanking manuver attack of North Face. I had no desire to run up that thing either (although we did it 5 times). Thought it might be easier if we attacked from that angle. I was wrong – it still sucked.
– 80 degree starting temp so wanted everyone to have an opportunity to grab a swig of water with our run through the cars at halftime. Not sure that worked quite right, though. Might have lost some folks who were “looking in their car for their water” for a very long time.
– Great to see BOG out again. Well done, man!
– Mermaid: Tclaps, man. Well done on the Calvary food drive and equally well done on the co-SiteQ. It’s been an honor and privilege to lead beside you.
Announcements:
– Can’t remember. If it was important, it’s on the email. If it was urgent, it’s already passed.
Pax of 5 showed up for what seemed to be an easy workout on paper. It turned out to be a real beatdown.
Warm up
Circle the front lot with a light jog
25 SSH – IC
25 Plank Jacks – IC
25 MTC – IC
The Thang
Go to the rock wall for a pretty good-sized ROCK
William Wallace says throw rock walk to rock 5 squats do again for 20 yards. At the end jog to the other end and back for 10 curls. Throw Rock back for jog and 10 shoulder presses.
Repeat 2 more time replacing squats with Merkins then plank punches.
Next, mosey to the track. Sprint straightaway then 5 burpees, recovery jog the corners. Completed 2 laps.
Time for the main attraction:
Start with the visitor bleachers, run up each section. At the bottom of each section do 5 merkins.
Jog to the backside of the home bleachers for stations
Jump Rope
Step-ups
MTC
Wall Sits
Burpee pull-up (vertigo)
1 minute of fun with 10 sec of rest
Now to the home bleachers, run up each section, at the bottom of each section do 5 dips.
Stations again.
40 sec of fun with 15/20 seconds of rest. (needed some extra recovery time. Pax was pretty gassed by this point. Every one except McGee the beast)
Fast Mosey back to AO right on time.
What a beat down. When I put this down on paper it didn’t look that tough, boy was I wrong. We had the pleasure of having a metro member (McGee) down. He had to get one last post in before vacation. I am not sure what the metro boys eat, he threw the rock 5 ft farther, the bleachers was like a walk in the park, and the burpees was just as easy. Q did take him in the burpee pull up.
Bratwurst killed the track and bleacher workout. Not sure he was a big fan of the Braveheart inspired rock toss.
Snowflake, what can I say about Mr. consistency. The guy just puts up a strong workout every week. Thank you for helping bring the six along by the way was the Q.
We had to circle back to pick up Camacho; he was a few minutes late. Oh yeah he only lives a mile away from AO. He crushed the bleachers today. Not that great at the jump rope.
Thank you Snowflake for taking us out.
New site coming July 16th Nesbit Park in Waxhaw
7 pax (incl one 2.0) partnered up in the balmy gloom, ready to rock it. Fortunately, YHC had made plans to help them accomplish their mission. Here’s what we did:
The Thang:
Mosey around to the other side of the school for
COP:
Mosey to the Playground
Playground Circuit 1:
Mosey to the church across the street
Rockin’ Partners
Mosey to parking lot for Water Break, then mosey to the Playground
Playground Circuit 2
Mosey to Concession area
Refreshing Concessions
Mosey back to parking lot
Mary:
Done
COT
Announcements
Naked Moleskine:
Great group today and lots of 2nd F. If we could only do something about the heat… Nonetheless, everyone was really getting after it.
Great to see Old Bay, from the Fort, again this week and his 2.0 (Hurler). Enjoyed partnering up and our conversation throughout.
Sony is posting consistently, getting stronger all the time. Anything to avoid the hardcore running, right, Sony?
Great meeting Bernanke, who really gets after it too. Fireman Ed commented that he’d found someone who sweats as much as him. Glad the weather and workout provided you with this opportunity to connect.
Good seeing Fireman Ed, as always, and his reliable mumblechatter.
Pele was looking stronger on the runs today. All that hard work at Mountain Goat is paying off.
Lot of merkins today, even though none of us are participating in the 10k merkin challenge. Just bonus work. Also got in plenty of pullups. Seems that we don’t get enough pulling work from day to day, so since we have great facilities here at Ascent, we just have to take advantage of it. Not a ton of running, just short bursts, as YHC had plenty at Mountain Goat and discussed with Strange Brew there would be a lack of it today. (Say, SB, where were you today?)
Always a pleasure and an honor to lead at Ascent. Thanks for your site leadership, Pele.
Aye.
Strong crowd of 45 met in the park this morning for a special Father’s Day edition of F3 Dads.
The Thang:
COP:
Sharks & Minnows
Animal Races:
Split into four teams:
Run bases (two rounds):
Four teams for relay races out to soccer ball and back; at end do exercise:
Freeze Tag
Circle up; jump on Dad’s back; Dads do squats (# = age)
COT
Moleskine:
Enthusiastic group today for a special Father’s Day edition of F3 Dads. Special crowd pleaser of the day were the “Dads” push-ups with Dad’s pushing up 1+ kids on at least 3 exercises. Clearly some good week-over-week progress with several kids showing their prowess in Sharks vs. Minnows – I think a few minnows even escaped today. Animal races were clearly a winner yet again, and (with ample water breaks) everyone did well in the whistle-driven circuits on the baseball diamond. Fun ( and sweat) were had by all.
It’s always an honor to be able to lead the fine 2.0s of the F3 PAX, and really appreciate the opportunity to lead F3 Dads for this special weekend. Thanks to Semi-Gloss for the chance to pinch-hit this week.
Apoligies if I missed a few of the names – recording seemed fuzzy in places. Let me know if there are any corrections.
Happy Fathers day!
Shovel flag planted firmly by Prohibition. 11 men and YHC gathered and readied themselves for the weekly beating that is Day Zero. Excuse YHC, Radar came 15 minutes late.
Thang
Mosey around the track to the BB court.
COP
SSH x 15 IC/MC x 15 IC/Hold/Merkin x 10 IC/Imperial Squat Walker x 15 IC/Squat x 15 IC
Mosey to rock pile and grab an exercise rock. Civilian cadence: 15 curl/15 tri extentsions/15 press
Rockin Mile
1 lap with stop at halfway for 25 merkin. Rock set at launch point: 15 curl/15 tri extension/15 press
Repeat x 2 for 3 reps
Mosey to the back side of the school. Shaded lot.
Mary
Flutter x 20/Hold/Heels to Heaven x 20/Hold/Dolly x 20/Hold/2-10 counts
Mosey around the school for a stop at the cars for water. Continue mosey to front of school.
Bench Set
10 step-up/10 dips/10 derkins. Repeat until YHC calls time. 6-8 reps for the pax.
Mosey back around school to the track where we left our rocks.
Rockin Mile
3 laps. Stop at halfway point for 15 Jump Squats. 5 Rockees at launch spot. Repeat x 2
Put your rock back. Short mosey to BB court.
Mary
6 MOM: each pax called an exercise to 10 IC.
COT
Moleskin
YHC does not post much on Saturdays. Therefore the sun is not usually much of a factor at F3 workouts. Today it was and it was hot. No one argued about taking a short break for water around the halfway point. Radar showed up 15 minutes in and told YHC it was due to preparing a water jug for the pax. He even brought cups. I know the pax appreciated it. Mumblechatter revolved around Iron Horse’s shorts. Frasier did an extra lap on each of the mile sets. Chelms and Boomer Sooner were pushing hard on the mile sets. Not much time today for YHC so please sound off below if you feel the need. Really enjoyed getting back out to the Day Zero and appreciate the opportunity to lead the pax. Strong work by all today, as usual. Thank you to Smash for taking us out in prayer.
Announcements
Please read your weekly email. A lot going on in Area 51
Eleven men descended on The Rock this morning for a field trip. I did some homework on recent Rock workouts and it had been 6 weeks since we went off campus….we were overdue. My oldest son jumped in the car with me last night and we did some recon to figure out our route. We came up with a strong trek, but the capper is we noticed all of the cul-de-sacs along the route. Hence, we created a workout called “No Outlet Hell” (I used Heck with him since he is 11, but you get the idea). So, after a quick disclaimer and warm-up we headed off the best AO in Area 51 and began our tour of purgatory. Here’s how it went:
Warm Up:
Mosey to the front courtyard for:
Mosey to entrance of Carrington Swim & Racquet Club on Cary Ridge for planking. Then, explanation of No Outlet Hell. Goes like this….there are 8 cul-de-sacs in the loop of Cary Ridge-Coburn-Bevington-Rea. At each cul-de-sac, we will run into the No Outlet and do 20 reps of said exercise. Here’s the breakdown:
Indian Run back up Rea Rd to Calvary Church (the total trek was just over 3 miles).
Plank at the top of entrance #4 at Calvary. Slow mosey to the hotbox for a water break, then:
The Q needed more recovery so we stayed in the hotbox for some mary:
Slowest mosey possible (we were pretty wiped by now) to the soccer fields. We did ten 100 yard dashes with 10 counts in between.
With one minute left, we mosey back to the cars and completed a 4.09 mile morning (for the record, that’s 0.79 miles more than Day Zero covered……#minorleague).
Moleskin:
The only thing I can do right now is type……I can’t do another merkin, I can’t do another dip and I am certainly not going to run any further today. The pax today was EXTREMELY strong! We all stuck together and if anyone needed a breath catcher, we all needed it and it was welcome! NOBODY backed down! Phenomenal work boys and it was an honor!
Moments I enjoyed today:
Real honor here guys! Thanks for a great morning! Next up is Iron Horse. I believe his email to Gummy and I yesterday read “Make sure to bring your jock strap….if you own one”. Sounds like a tough one coming up.
Announcements:
Gummy, thanks for the great takeout!
Hopper
Posted on behalf of Commish:
Warm Ups:
· Side Straddle Hop, Imperial Walker, Slow Squats, Merkins, Mountain Climbers.
Circle of Pain:
· 3 Stations – 20 Jump ups, 20 Derkins, 20 Dips + 5 each round X3.
Mosey through trail to road:
· Indian Run up hill across Bridge – 5 “six Count” Burpees at Top
· Indian Run back down – – 6 “six Count” Burpees at Bottom
· Partner Up – man vs man push across parking lot X2
· 20 Hand Slap Merkins
Mosey to workout station:
· 4 stations – Dips, Leap Frog, Pull Ups, Merkins – as many on own. Rotate every 2 minutes.
· Bear Crawl and Inchworm up Hill
Mosey to parking lot for 7 minutes of Mary:
· LBCs, Flutter, Freddy Mercury, Protractor, Dolly, Russian Twist
BOM
Naked Moleskin: Strong Performance by all 23 PAX. Worked hard – pushed each other – Iron Sharpens Iron once again.
Happy Father’s Day Weekend to all.
Commish
It was a muggy and exhausting morning at Olympus as we took 2 laps of Hairburners as warm-up, followed by simulating how soldiers in battle race and have to extract wounded warriers and polished our arms off with the only Arm workout I’ll ever do again…”The Audry Arms”…
The Thang:
GEAR: Poled Litter, 2 Ollie Bars, 135 lbs sandbag, 65 lbs sandbag, EZ Curl Bar 60 lbs, (2) 35 lbs dumbbells; (2) 15 lbs dumbbells; (2) 10 lbs dumbbells, (3) 35 lbs plates, 25 lbs Chain
Warm-Up:
SSH x 30
MTN Climbers SLOW x 30
Slow Squats with Holds and Jumps x 15
Merkins x 20
Round 1: Hairburners
P1 Pushes 35 lbs plate x 50 paces, P2 jogs behind
Flapjack; Rinse and Repeat
2 Laps
Round 2: Team Extraction
– Poled Litter loaded up with sandbags and chain = 220 lbs
– 2 Teams of 3
– T1 on Litter runs like coming out of war zone
– T2 Performs: Crab walk x 20; Duck walk x 20; Ape Jumps x 20; Bunny Hops x 20….then sprint to Litter
– Teams Flapjack; Rinse and Repeat x 4 Laps
Round 3: Audry Bicep- NO REST In between rounds
EZ Curl 60 lbs x 25
Half Hammer Curls x 25
Full Hammer Curl with Twists at Bottom alternating with Wide Grip Curls
Reverse Curls with Ollie Bars
Bicep “Twisties” – awfully hard
– Rinse and Repeat over and over until Arms don’t work
COT
Moleskine:
Great work out there today men! It was nice getting back out there. Time is short today so sound off if you noticed something or just wanted to comment on the day. Hope those arms work for you all later today!
As always, it was an honor to lead such a strong group today!
Respectfully, The Hoff
27 men showed up for another day of merkins.
The Thang:
Warm up with the old go to 20 x SSH, 20 x IW and 10 x Merkins
Short jog to behind shopping center
Speed Bump Merkin combo, each spped bump we did either 5 x merkin, wide arm or diamonds to the end and back twice.
Moderate jog over to Chipotle fountains with a stop in the target parking lot to do more merkins until the pak caught up.
At the fountains, partner up. Partner 1 do lap around lake, partner 2 incline merkins.
Mosey over to hill behind Firebirds for merkin ladder. 10 merkins, run up to top of hill and back down, 9 merkins…etc to 1 merkin
mosey over to parking lot for 7 minutes of mary
Great workout by all today. It was nice and hot. Great job Leia, keep coming out, your making great progress. Thanks Mic Check for the closing prayer.
Thanks to all for the opportunity to lead…
Announcements: F3 dads this Saturday at 9:00