Simple goal today, make sure we do something everyone likes… Which means we also did something everyone doesn’t like since nobody is the same and we all have different strengths. #AlwaysPushedAlwaysPushing
I asked some PAX to bring kettle bells so rack ’em for a quick mosey to the top of the hill and drop them, then mosey to #DieselAlley
COP
SSH x 20
IW x 20
Slow Squat x 20
The Thang
Start wherever you want but it went something like this…
Set 1
Run to backside of middle school for railslides (like the Body Prop from American Ninja Warrior)
Run to side of school for:
Jump ups/step ups x 20
Dips x 20
Run out across the parking lot to the hill
Bear crawl up the hill
10 kettle bell pulse squats at top of hill
Run back down and repeato, 3 rounds
Plank
next sets are similar path/setup with some different exercises thrown in…
Set 2
Railslides
Merkins x 20
LBCs x 20
Crabwalk up the hill
20 kb tricep extensions
repeato, 2 rounds
Set 3
Railslides
Mountain Climbers x 20
Donkey Kicks x 20
Backwards run up the hill
20 kb curls repeato 2 rounds
3MOM
Flutter x 20
Dolly x 20
Protractor 6inches, 45, 90, 45, 6, hold it! Done!
COT
Moleskin
Great work by everyone! I really wanted something that kept us moving and hit everyone’s strengths and weaknesses. Just enough running for me to not like it and just enough kettle bell for Glass Joe to not like it etc. I also tried to make sure we hit all body parts for a solid full body beatdown.
I will say, I think Horse Head may give Donkey Kong a run for his money on the bear crawl especially when I was going up and I thought I heard a raging animal(horse) coming up behind me and zoom past me. Must be something with animal nicknames & ark loader stuff that go hand in hand.
Almost forgot to mention, audible on the railslides for the 3rd set due to time.
Other than that great work and I know a few of you put in time last night with some mud run prep so I am sure you will really be feeling all of this over the next few days.
Announcements:
Red Light and Blue 3 GORUCK Light in May if anyone wants to join DT & I. If not, but you want to support the mission DT & I both have links on FB where you can donate to Charlotte Bridge Home to help support the non profit.
Zip is making progress and CT is looking to go up to the hospital Sunday if anyone else can make it.
Thanks for taking us out at the end Horse and always an honor to lead!
Aye!
Thirteen men showed on a nice brisk morning for some Mud Run training. This was my first time Qing since I put the Bissell security on alert. My goal today was to avoid any further trouble while working the Pax hard.
This was a substitute Q for Madame since he is recovering from blisters.
Warm mosey with high knees and butt kicks towards the Bull Ring. Stop in a parking lot for a brief warm up.
SSH x 10
IW x 10
Mosey to the street where instructions were given to partner up based upon speed. The goal was as a team run up to the bridge that runs over Johnston road and do fifteen partner derkins. Partner one planks while partner two does the derkin then flapjack x 15. Run back to the stop sign across the street from the bull ring where partner one holds plank while partner two jumps over their partner x 10. Do this a total of five rounds.
Once complete mosey over to the grass median by the B of A building. Hold plank until the six arrives. The Pax spaces out in plank. Everyone jumps over the Pax planking until it is there turn. The last Pax then comes back through the tunnel of love. Each Pax follows. Vodoo said this was the longest tunnel of love ever. I can not confirm this but it was long.
Mosey over to the bottom of the hill in front of the B of A building. Partner up based upon size. Partner carry from the bottom to the top where the B of A sign was with two rounds each partner getting two turns to carry. Plank until the six returns.
Mosey to the fitness trail for one round of pull ups x 15; merkins x 20 and two laps through the parallel bars.
Mosey to the bottom of the hill before the AO. AYG too the second AO entrance.
Done.
Moleskin: The blueprint came from Madame and I modified as needed. Soft Pretzel and Brushback were Larry Birds all morning. Watch out Mud Run.
Honey Bee continues his march to recovery. I am sure is adrenaline shot up when I had to do a split on the partner hurdles.
Tuna and Chipotle were strong on the partner carry. Tuna is hard to catch in a straight sprint. That guy is underrated.
Brat continues to always set the running tempo and everyone else tries to hang on. He is looking for some BRR runners. Hit him up if you are interested in running. Looking to have fun not win.
The Clemson contingent are always strong at SOB workouts.
Flutie Flakes, Vodoo, Spinnner, Gomer Pyle all did work today. No slouches in this group and everyone was pushing one another without complaint. Or at least none that I heard.
Thanks for letting me lead and hope everyone has a great weekend.
Announcements: Look for 3rd F starting at Einstein Bagels April 28th. Hops to lead.
No pre-KB enthusiasts took Udder’s IronTroll bait, but 3 pax who ran in were there early (Mermaid, Cane & Sacamaheegie)…could’ve run longer apparently?! T-claps to you three for the pre-run — somebody wants to defend their Area51 MudRun title. Also – T-claps to Scabby for running in as well….albeit without his sidekick Margo.
YHC planted the SF, mustered the pax, and off we went into the gloom on the 2nd 2015 edition of Friday the 13th at Centurion.
The Thang:
Run from launch lot to Wells Fargo branch on 51 for COP.
COP:
Low slow squat w/hold x 13 IC
H-R Merkin x 25 IC
Knee-up x 13 IC
6-count burpee x 13 IC
Run to main entrance of high school
Plankorama including the Dancing Chilcutt.
Partner up and grab a rock
Partner 1: Squat/Press w/rock; Partner 2 runs to ramp in front of school – backwards bearcrawl up ramp, 13 donkey kicks, lunge walk to stairs, run back. Flapjack. Rinse & Repeat. 2 sets of this.
Mosey to benches in front of school.
13’s (not 11’s, not 7’s): Jump Up’s & Incline merkins (1 Jump Up, 12 incline merkins, 2 Jump Ups, 11 incline merkins, etc., etc.). Checkpoint Q’d some plankorama. Much obliged to the tireless WD.
Partner up again for the following:
Partner 1 – 13 Dips on bench w/feet on planking partner 2’s back. Flapjack. Then Partner 1 does 13 old school sit-ups while Partner 2 planks with hands on Partner 1’s feet. Flapjack. 3 sets of this.
Run to launch lot.
Sprint between speed bumps doing 13 CDD’s at each end.
6 MoM:
High Slow Flutter x 13 IC
Makthar Ndijaye x 13 IC
Freddie Mercury x 13 IC
Russian Twist x 13 IC
6-count burpee x 13 IC
Extra Credit:
Checkpoint, the aforementioned tireless WD talked 4 others (Dear Abby, Udder, Chelms & YHC) into some extra work after Centurion. To the tune of some Moby song – we did merkins and 6-inch holds for 2.5 minutes. #mercy
Ye Olde Moleskine:
Solid crew this morning at #F3Centurion. Good to have 2 of F3IndianLand’s finest: Pebbles and One-Niner with us….Pebbles could probably be called a Centurion regular at this point. Also – somewhat of a Kotters to Cane – glad to have you back among the Centurion pax brother. Is it just me….or is Rip Curl getting appreciably faster on the runs?!
And those incline merkins killed me….anyone else? #pencilarms
No Pre-KB this morning, but Udder says it will happen next week at 0500 – be there gents.
For those interested…which probably means just me – the 13 counts throughout the downpainment had nothing to do with Friday the 13th, rather, it’s my favorite number for a couple reasons. Glad to share off-line why that is.
Not sure why I let Checkpoint talk me into extra credit….but why not is a better question?
The parking deck is growing and will only add to the savory variations of pain to be dished out at #F3Centurion. #backwardsbearcrawl #backwardsrun #hairburners
Hope the downpainment was worth forsaking the fartsack
Nice takeout by Chelms – please keep his step-father and his brother Bill in your prayers – both are fighting cancer.
Announcements:
Brain Tumor Run next Saturday – March 21st – 8am 10k; 9am 5k. Join Team Chepul Hill whether you’re running or not: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
Obstacle Course Training at #F3Reservation at 0630 tomorrow – Indian Land Elementary – One-Niner is your host
New 3rd F launching in SOB Land Tuesday, April 28th immediately following Swift/Bagpipe at Einsteins Bagels.
MudRun, F3 Golf, etc. – check email, twitter and any other social media where the pax plays.
In honor of those suffering from a gimpy wheel, Commitment will offer a 6am kettle bell workout tomorrow, followed by a COP from 6:30-7am. The aim will be 60 minutes of work that goes easy on the broken wheel, and cripples the rest of your body. Starting at 7am, men will need healthy wheels to continue.
19 grown up men showed up this morning for what is now a very simple yet brutal workout, and later what will be a great benchmark for kettle bell success. The KB Pentathlon.
COP:
Warm up on your own beforehand. We ain’t got time for your SSH’s and IW’s.
The Thang:
KB Pentathlon:
5 exercises: 1H Swing, Snatch, Press, Clean, Racked Squat
6 minutes for each set
3 minute rest in between
Score = (#Reps) x (Adjusted KB Size) where Adj. KB Size = Wt of Bell (in kg) / 8.
EX: 100 swings with a 24 kg bell = (100 reps) x (24 kg / 8) = 300 pts.
Here is the spreadsheet: https://docs.google.com/spreadsheets/d/tspk8bJvVCOlaFQMl6GLuvQ/htmlview?pli=1
Mary: Seriously?
Moleskin:
I really don’t know where to start on this one, which is rare. This workout alone is exactly what Meathead is all about; simple, brutal, effective. Bottom line is, 6 minutes is a long time to lift a kettle bell, and 3 minutes is no where near enough time to rest. The strangest part was the lack of mumble chatter which usually drowns out the odd groans and grunts of Meathead. Even the tunes weren’t able to help much. From what I could tell, everyone looked to be getting after it and adjusting as needed to make it worth it. I was going to apologize to the site FNG’s, but you all actually picked the best one to come to. The initial plan is to circulate the KB Pentathlon around to the gear sites every so often, for change of pace, and to track your progress. Take the time to do the calculation and see what your number is. It’s a great way to understand your fitness/lifting level, plus, put it out there for all of us to give each other hell about. And yes, we are working on a way to count without having to count. One thing that I can’t let go without mentioning is Stump Hugger with his Pure Barre/aborigine approach to the workout. Hey, do what you gotta do, just glad you came out…bro. I do have to give T-claps to Chum. My man has been a staple at Meathead and nothing seems to phase him every week. Time for a bigger bell and a sleeveless shirt. Great work big man.
Announcements:
F3 Golf: Sign up slackers. It’s golf. The only real reason men get to use to get away from whatever you need to get away from. Is there even a question? Don’t play?…then volunteer. Plus, sponsorships and donations are rolling in and its gonna be phenomenal. Don’t be loser and work on April 30th…play golf.
15 prospects were invited to the 1st combine to try and wow the scouts. YHCoach had a perfect game plan. That game plan fell apart in the 4th.
Break into 3’s and spread out among 5 drill stations
40-yard dash: All about speed, explosion and watching skilled F3 athletes run great times. What the scouts are looking for is an explosion from a static start. (Over and over again after a 10 count) Plank
Bench press: The bench press is a test of strength – single of double KB, as many reps as the F3 athlete can get. What the NFL scouts are also looking for is endurance. Any YMCA member can do a max one time, but what the bench press tells the pro scouts is how often the F3 athlete frequented his college weight room (The Lodge) for the last 3-5 years. X 2. Spotter required. Plank
Vertical jump: The vertical jump is all about lower-body explosion and power. The F3 athlete stands flat-footed and they measure his reach x 30. Plank
Broad jump: The broad jump is like being in gym class back in junior high school. Basically, it is testing a F3 athlete’s lower-body explosion and lower-body strength. The F3 athlete starts out with a stance balanced and then he explodes out as far as he can. It tests explosion and balance, because he has to land without moving (until the next bunny hop down and back). Plank
Replacing 3 cone drill and Shuttle run will be merkins across agility ladders: This will test the F3 athletes endurance. He must Merkins across each rung of the ladder moving down one rung at a time. Pro scouts also look for form and listening to coaching. Plank
LBC x 25 between drill chang-overs x 2; Heels to Heaven x 2
Split group evenly for Obstacle course race.
Chatter required! This is football training!
Men; this is 110% the Moleskin:
– YHC wanted to hold a NFL style combine workout. The plan was well thought out, and it looked great on paper the night before. But games are not won on paper.
– Loogie is holding out on us. He can move very quickly.
– Merkin walks down the agility ladder is entering the rotation. YHCoach feels it was well received.
– What was a well made obstacle course didn’t quite work out – way too complicated and YHCoach even forgot the steps.
– I hope the prospects enjoyed it. YHCoach will polish it up and we’ll do it again this spring/summer.
– Thanks you men for letting me lead you in drills and prayer. YHCoach is honored and proud of each and every one of you fine men. I’d go into the trenches with all of you men.
The shovel flag was planted and 16 of Area 51’s finest PAX, including 2 FNGs, awoke from their #FartSacks to made their way to Peak 51 for their #DownPAINment. Here’s how it went.
The Thang:
COP:
Circuit Work
Happy St. Patrick’s Day! Mosey to the Greenway, making our way to Drop Thrill’s Celtic ruin for some circuit work.
Track Work
Head back to the Matthews Elementary School track. Partner up, run in opposite directions of the track and performed the called exercise when you meet up. Then return to the start.
Hill Ladder to 7:
Mosey to the hill by the baseball field for some hill work.
1 Merkin at the bottom, 6 Squats at the top and plank when finished.
The People’s Chair (AKA “The Semi Gloss”)
Move over to the school building and grab a piece of wall for two rounds of the SG with air presses x 30.
Mary:
Moleskin:
Announcements:
17 men chose to hit the rough streets around Trader Joes for some tempo running greatness at Devil’s Turn this week. The warm springlike weather must have people feeling frisky because there were two site FNG’s and one full on FNG today at the ‘Turn. We headed to S. CLT Middle School, around the track for a variable number of times and back to the greenway parking lot for COT.
Big Easy and Crypto were the site FNG’s and put in some serious effort on their first visit. It was good to get to know them and look forward to celebrating their domination of the upcoming fitness test for the Army Reserves. A few more Devil’s Turn’s and victory is yours! It was interesting hearing Strange Brew talk military with them although to YHC, it was just a bunch of acronyms of some sort. Still was a great run though!
Cheddar brought out his work colleague today and based on the speed at which Sound Bar (Kyle) passed YHC on the way back to COT, I would say he has done this running thing before. Welcome to F3 SB and we look forward to seeing you in the gloom again soon. (PS, have Cheddar send me your email address so I can get it on the list – Cobains for not getting it from you this AM)
Once the 1 mile warmup was complete, there was a huge group of Larry Birds who began to pound the pavement with intensity and prowess. Even the normally irrationally exuberant, Haggis was seen trailing this pack. It was impressive to behold. I think Gunny’s 2.0 (Google Maps) may have instigated the mayhem, but it was all a blur from this viewpoint.
All others were no slouch either and it looked like an effective workout for all involved. Thanks for the effort out there and for making Devil’s Turn what it is. Next week is Hill Week again!
Announcements:
– new 3rd F opportunity starting Tuesday April 28 at Einstien Bagels in Ballantyne
Nine pax gathered in the warm morning gloom to sweat and do work.
The Thang:
Warmup lap around school
SSH x 30
Imperial Walkers x 30
Mosey to playground for exercise set:
5 Pull-ups / 10 Merkins / 1 Burpee x 10 (Increasing the Burpees by 1 for each set up to 10)
5 Squats / 10 LBC’s / 9 Burpees x 9 (Decreasing the Burpees by 1 for each set down to 1)
Mosey to Field:
Bear Crawl x 100 yards
Crab Crawl x 100 Yards
Tunnel of Love x 5 Cycles through (6?)
Jack Webb: 1 Merkin / 4 Arm-Raises increasing progressively up to 10 Merkins / 40 Arm-Raises
Mosey to Parking Lot for COT:
No Announcements
For those keeping track of the mornings exercise counts:
50 Pull-ups / 155 Push-ups / 100 Burpees / 45 Squats / 90 LBC’s
– DK
—Posted on behalf of Sussudio—
17 men showed up at Death Valley today.
It’s hard living in a foreign land not speaking the local language and trying to Q a workout
Start off two laps around parking lot
Picking up fartsackers on the way
Circle up SSH, IW, LBC, low slow squat with 20 Merkins in between each one
Not understanding everything the pax is saying just hoping they are meaning well by their comments
Partner up, get a block and head down to (English football) (American soccer) field
partner 1 exercise with block
partner 2 dribbles football (soccer ball) to half way line and back, flap
Then break into 4 groups for star fish with 5 different exercises
Then head back for some Mary
Announcements:
F3 Golf – Sign up
HDHH today is at Mellow Muchroom in Ballantyne. 10% of sales go to Nicaragua bridge repair mission