Posted on behalf of Lobster Roll:
Brisk jog around the campus ending at the lower parking lot.
15 Burpees OYO
25 IC Plank Jacks
14 Burpees OYO
30 IC Imperial Walker
13 Burpees OYO
35 IC LBCs
12 Burpees OYO
40 IC Squats
11 Burpees OYO
Merkins – 10 regular, 10 diamond, 10 wide-arm & 10 regular
10 Burpees OYO
Mosey to far end of soccer fields for a man-sized suicide
Plank-o-rama
Mosey to the playground and partner up
Team total of 50 – Toes to Bar
Partner 1 does as many as he can while partner 2 completes a loop around the upper parking lot
Team total of 100 – Pull-ups
Partner 1 does as many as he can while partner 2 completes a loop around the upper parking lot
Head to the wall for some peoples chair (2 rounds)…air presses and lunges included
25x decline merkins on the curb
Mosey to wall at front of school for 25 donkey kicks and 5 Ball-to Wall merkins
Mosey back to launch and complete 100 LBCs
Great work by all and always fun leading such a great group of men.
“Here’s a question. Was it morally wrong for me to exploit my knowledge of the future for personal financial gain? Perhaps. Here’s another question. Do [you run the Wiggler]?”
Run the Wiggler! 5:30 am Tuesday – corner of Foxcroft and Rothwood – hot tub pace…
**Lou: Hot Tub Time Machine
5 men faced down their fears and had a good workout, and a good laugh too.
The Thang:
After waiting for a good while for Mic Check to master his hand wraps (never happened) we began a rotation through boxing stations led by Chippy. We hit the punch bag some, hit the mitts some, and did a lot of shadow boxing. It was challenging to put any power into the bag since it was solid ice below it. The shadow boxing involved a lot of trash talk from Mic Check Mayweather.
Chippy was raring to hit someone and after about thirty minutes he sent us over to the hallowed patch of dirt and leaves known as “the ring”. After strict instructions to keep our punches to 25% or less the action commenced as follows:
Dead Lift vs Mic Check, Chippy vs Loogie, Haggis vs Deadlift, Mic Check vs Loogie, Chippy vs Haggis.
The power quotient steadily increased (this often happens in sparring) and I think we finished up around 50 – 60%. I think we all caught a few solid hits, and we all laughed our a$&@/s off at the showboating performed by a certain Mic Check. Problem is, the bugger is so quick he can get away with it.
Anyone who hasn’t tried Fight Club yet, you are missing a great workout and a good time. Sparring is optional – come on out and give it a try!
Temps were a little warmer and the PAX were in a chipper mood. Time for a classic beatdown at the Henge. Here’s what we did.
The Thang:
Mosey to parking lot for warm-up: 25 SSH, 20 IW, 15 merkins, and 20 mountain climbers (All IC).
Down to the lake for Ladders and Chutes. Ladder #1 = squats and decline merkins (11’s) and a lap around the lake. Ladder #2 = step ups and dips (11’s) and a lap.
Mosey down to the exercise trail and… AUDIBLE!!!… it was covered in ice. So continue on and do something different for upper body work (made up on the fly).
Partner up. P1 CDDs while P2 bear crawls across the lot and back. Flapjack. Then P1 does merkins while P2 crab-walks across and back.
Mosey across the street for some hill work. P1 runs up and down 3X while P2 does dollies. Then flapjack and repeat with flutters and finally LBCs.
AYG to the over pass and 3X people’s chair. (Regular, arm raises, arms out front)
Long mosey down to the soccer fields. (Note: had we tried the garage, that security guard was waiting for us again. Best to stay out of there for while.)
Circle up for a ladder up burpees with Mary in between. 5, 10, 15, 10, 5 X burpees alternating with heels to heaven, dying cockroach, LBC, peter parkers.
Mosey home and do some merkins to wait for the 6.
Moleskine: Mumblechatter was high throughout. Great group of guys and a real pleasure to lead. It’s only going to get better boys, this winter is on it’s last legs!
Announcements: Be on the lookout for some new 3rd F coming to Ballantine. Will probably be Tuesdays following Bagpipe at Einstein Bagels. Hops is looking for 2 men to lead – please reach out to him if you’re interested.
YHC had never been to Olde Providence – shameful as it’s an Area 51 site not too far from said home. Thankful Spackler had a midday tee time in Orlando and needed someone to take his morning Q. As I sat down to think of a game plan since I didn’t know the terrain, and I’ve never been Q for a moderate intensity either; I felt that I wanted to run through a variety of exercises – much like I myself needed to expand upon my comfortable 3 mile existence and visit more AO and meet brothers in pain.
…So after a High Tide led arm burnout (Pre-KB); YHC welcomed the 8 other PAX and off we went…
The Thang:
Warm up jog around track; backwards; karaoke; regular – mosey back over to parking lot.
Circle up:
– SSH x 20
– LBC x 20
– IW x 20
– Flutter Kicks x 20
– Slow Squats x 25
– Something!
– Carolina Dry Docks x 20
Partners – starfish – Middle partner with kettlebells – swings, presses, curls, pull; flutter presses – Partner runs to fire hydrant – 1 burpee and back; then 2 burpees; then 3; then 4; then 5.
Ppls Chair: air raises x 20; right leg up; left; right up with air raises; left. recover
Circle of merkins on curb: 12 oclock; 3; 6; 9 x 3; catch a breath; repeat x 2
Ppls Chair with 10 air raises x 3
Triple Nickle (5 merkins – run to playground – 5 pull up); repeat
Mosey to benches: dips x 20 x 2; incline merkins x 20 x 2.
Catch me if you can with Kettlebells (5 presses kettlebell).
Circle up for Mary: LBC; Rosalita; Heels to Heaven; Dolly; Russian twists; Dolly; Makhtar N’Diayes
Moleskin:
Fellow Disclaimer: Whenever you make it up on the fly at an AO you’re not familiar with – don’t expect a precise BB. Those men that were in attendance knew what we did. That being said, the above is a taste of the randomness that we did today. See a curb…hmm. I bet we can do a crazy merkin exercise. That’s how our crazy F3 minds work now; and that’s a great thing.
– Props for scissorhands and bootlegger for running in. Bet you didn’t expect running with KB when you decided that!
– High Tide was killing the pull ups – Pre KB didn’t slow him down.
– Heartbreaker was lapping everyone. Almost a year in and he’s showing how F3 transforms us.
– Sid the Kid has a month in. What possesses us to start early morning bootcamp workouts in the winter? He knows as of us F3 brothers do. Tclaps Sid – keep it coming!
– Haven’t been to Saturday Cofferteria in a while; YHC missed great 2nd F after a good beatdown.
– Hope everyone was pushed; while still feeling moderate was the recipe.
– Honor leading today. Stone Cold with a great closing prayer. Let’s keep everyone that needs prayers in our hearts. Thanks to Spackler for asking me to help him out. Enjoy the warmth. Don’t work too hard!
Odd to see other cars in the parking lot at 6 AM. My first thought was ‘Who would be out here at 6 AM?’. After realizing the irony of this thought (and the realization of the idiot who thought it), let’s get going.
Pre-work
Kettle bells by CounterTop and Drop Thrill
Running tour of the campus by Glass Joe and The Late Show
The Thang
Mosey to the shovel flag and circle up.
COP
Gather around and let’s get warm
Side straddle hops
Imperial walkers
Windmills
Low slow squat
Here’s Donut Hole….
Let’s do more windmills… What y’all can’t read my mind on when to stop?
Peter Parker Mtn climbers
Let’s go warm up some more
Mosey to the outhouse
Peoples chair
Coconuts over banana wall walk x 3
Peoples chair with some air press
Line up side by side and Plank up facing somebody for a little plank-o-Rama. Down to 6 inches. Hold…. Up and shift to the left. Repeato for a few rounds.
Back on the wall.
Done and mosey to practice field.
Over to the dip bars.
Partner up by speed.
P1 runs 30-40 yds while P2 does hand release merkins.
Flapjack
Repeato
Next round Turkish get ups.
Next round supine rows.
Finish up The Late Show with a panther crawl across the field.
Handoff to Glass Joe.
Let’s mosey to the back road.
Keeping your same partner from before, I give you two paths you can run:
1) Run along the back road to the parking lot behind the elementary school
2) Run along the trail around the field to the parking lot behind the elementary school
Or you can run a full track of 1&2
A full track would be roughly 3/4ths of a mile.
While P1 runs, P2 begins perfect form merkins (thanks to our sensei of form The Late Show for showing us the perfection).
Flapjack until 200 perfect form merkins combined are completed.
Since this took longer than I expected (which is actually good as PFMs should be a slow burn to get through since you are nearly kissing the ground each time down), we begin the Native American run back to the flag.
And there are those elevated telephone poles so let’s all scale them (thanks to CT for showing form).
Mosey back to the flag.
Hand off Q to Donut Hole for MOM in honor of his upcoming deployment.
3MOM
LBCs x 20
Flutter x 15
Dolly x 15
DONE
Moleskine
Strong work by all the men today. TLS was giving you a full body workout to get you warmed up for some running. We ended up at 3 miles according to Map My Run. Great to have Tough Skins out and hope we see you again. It was a honor to lead the guys today with lots of chatter and an unfortunate reference to spin the bottle (thanks TLS).
Announcements
Mud Run signups continue. Think we have at least 4 now for sure signing up.
Pray for our Outland Brother Z.
And finish with a strong prayer by Drop Thrill with the PAX surrounding Donut Hole.
Aye, out of the Gloom came multiple Metro Clown Cars, gathering to check out the Union County phenomenon that is … Commitment. AP and OBT on the Q.
The Thang:
AP Leading: Mosey to open area.
COP with SSHs, squats, merkins (kind of), flutters.
Run to practice football field.
Four corners (10 merkins)
Four corners (20 knee-ups)
Four corners (10 burpees)
Four corners (10 Turkish Get-ups)
Mosey to game football field. Split into two groups.
Run to top of each stairwell and down. Five merkins.
Repeat until all bleachers completed.
Handoff to OBT.
OBT Leading: The Dirty MacDeuce
Set 1: Wide-Arms, LBCs, Mountain Climbers
1 lap around the track
Set 2: Stagger Merkins, R then L, Rosalita, Jumping Lunges
1 lap around the track
Set 3: Jack Webbs (1 merkin, then 4 air presses x 12), Bicycles, Rock Hoppers
1 lap around the track
Set 4: Crab Rolls, Protractor, Burpees
1 lap around the track
Mosey back to the start for COT.
Spreadsheets from the Gloom:
_ AP: To me, the ultimate microcosm of F3 is the “lift-up workout.” Four years ago, I was out of town when The Rock’s workout started a trend that I say should never end. I’ve been on the receiving end of this while my M was recovering from a big surgery, and it’s one of the most powerful, moving experiences. I am and was honored to do this for Ice 9 and his M. Lots of Metro PAX in attendance. That was a testament to the man and his leadership.
_ OBT: Also great to see Bratwurst near his home turf. The Union County guys inform me that Marvin is the Eastover of Union County, so we really appreciate Brat’s willingness to slum with us over in hardscrabble Weddington.
_ AP: The first COP stalled a bit with a pinch in the wrist. I got deserved crap from the PAX/Incognitians for stopping the merkins and moving into something else. 50 flutters usually quiets the pax, and it did.
_ OBT: We had half of Team South Beach AND Pat Riley out for this workout, so Ice9 must be doing something right. Rumor has it the Black Tahoe got pulled over on 485 for an out-of-date license plate sticker and a trophy tied to the top of the vehicle; otherwise Cindy and 5-0 definitely would have been there.
_AP: LOVE this AO. Great for stairs, four corners, COPs, etc. Fun to do all of those.
_ OBT: All that, plus a nice track and a picturesque little bridge over the creek? I might need to look into those Union County taxes …
_BONUS: Chick-fil-a was doing free coffee day. Little did they know what hit them.
_ OBT: No one’s yet convinced me that Lizard’s Thicket in Cola isn’t the best Coffeeteria AO in all of F3, but … a trip to Commitment’s Chick-fil-A might be in order just to watch Ben Stein’s Money talk the counter girl into firing up the milkshake machine at 0745. Very strong.
_ T-Claps to Ice9 for what he has built with a ShovelFlag and a little #GingerLove. You guys have everything you need to build something great in UCo.
AP and OBT
It was mona a mono, man vs man, team vs team and an individual challenge as 12 men had to dig deep to overcome the competition. Based off the CMT show Steve Austin’s Broken Skull Challenge which prides itself on finding the toughest athletes in a head-to-head, elimination style competition, Olympus got to see some great battles today!
The Thang:
Warm Up:
– Burpees x 10
– Slow Squats x 20
– LBC x 30
– Merkins x 40
– Monkey Humpers x 50
TEAM and Mono a Mono CHALLENGE:
– 2 Team Captains, name teams (Ultimate Warriors and The Moonies)
– 2 Teams of 6; each round 1 from each team competed in challenge
– Winning Team hands out the PAIN as penalty
– During Challenges, Teams do KB exercises non-stop until challenge over and a winner named
– Losing Team Penalties: Burpees, Merkins, Monkey Humpers, etc.
ROUND 1: HAIRBURNER RACE 50 YARDS
– Team 1 and Team 2 each send 1 competitor for 6 rounds
– P1 and P2 start at cones, Push Plates 25 yards to other cone and return back
– Winner is the one that makes it back first
– KB High Pulls – Team performs non-stop during all 6 rounds until everyone gets a chance to compete
– Losing Team Penalties: Burpees, Merkins, Monkey Humpers, etc.
ROUND 2: KETTLE BELL GRAB AND GO
– Team 1 and Team 2 each send 1 competitor for 6 rounds
– P1 and P2 compete. Stand at cones 40 yards apart. 45Lbs Kettle Bell in the middle
– At start, men sprint to the KB and must wrestle bell away from the other and bring it to the other end
– Winner is the one that makes it to the end with the bell
– KB Lawn Mower Rows – High Pulls during all 6 rounds until everyone gets a chance to compete
– Losing Team Penalties: Burpees, Merkins, Monkey Humpers, etc.
ROUND 3: TUG OF WAR
– Team 1 and Team 2 each send 1 competitor for 6 rounds
– P1 and P2 compete in Tug of Way
– Winner is the one that is able to pull opponent 15 yards past the middle cone
– KB Swings – Team performs non-stop during all 6 rounds until everyone gets a chance to compete
– Losing Team Penalties: Burpees, Merkins, Monkey Humpers, etc.
ROUND 4:BICEP CURL-OFF
– Team 1 and Team 2 each send 1 competitor for 6 rounds
– P1 and P2 compete by facing each other, picking up 65lbs Ollie Bar and going rep for rep until 1 man gives up
– KB Snatch – Team performs non-stop during all 6 rounds until everyone gets a chance to compete
– Losing Team Penalties: Burpees, Merkins, Monkey Humpers, etc.
ROUND 5: INDIVIDUAL SANDBAG RELAY RACE
– 1 competitor at a time
– Starting at cone, sprint 30 yards and pick up 65lbs Sandbag, run back to cone with bag and drop it off
– Sprint 50 yards and pick up 135lbs Sandbag, run back with bad to the Start Point
– Winner is the one with the fastest time
– KB Press, Mary, Rows etc. – Team performs non-stop during all 12 rounds until everyone gets a chance to compete
COT
Moleskine:
Hats off to everyone out there today! The efforts and spirit of competition had us raise the bar while keeping great sportsmanship in place. YHC wanted to bring something different and hope the Pax enjoyed it. T-Claps to Mighty Mite who crushed his own time and set the record with 25:95 in the bag run….6 seconds faster than his first run…and a huge THANK YOU to Fireman Ed who lugged those bags round after round so the Pax could compete.
End Result…The Ultimate Warriors destroyed The Moonies most of the rounds!
Look out for every 3rd Saturday of each month for Hoff’s GEAR DAY at Olympus.
It was an honor and pleasure leading such a strong group of men today.
Respectfully – The Hoff
8 men showed up for #DayZero. Here’s what we did.
The Thang
Purple Haze Q:
Run halfway around the track, out the back entrance onto Baybrook to the Rose parking lot for COP.
Line up along the curb for the burpee (Mayan) pyramid.
Mosey to the front of the school for some bench work.
Joker Q:
Partner up for some playground and track work.
Circle up on the basketball court for Mary.
Mosey back to playground for more pull-ups. Alternate with partner for sets of 10, 8 and 6.
Mosey back to school for people’s chair with air presses. Then 15 incline merkins on curb. Back to people’s chair with air presses. Then 15 decline merkins on curb. Done.
Solid takeout by Simba.
Moleskine
It was just like old times at #DayZero. @Radar thought he was back in charge, heckling everyone in sight, running his playbook of @PurpleHaze jokes to perfection. It was nostalgic really.
But there was also progress, with the return of @Baracus and @Mall Cop and the presence of site FNG @Simba. Simba even stepped up to take us out this AM…probably just didn’t realize we already have a site chaplain.
And of course @Garbonzo, @Joker and @Teddy have DZ in their blood now. However, the new site-Qs were missing…apparently having no concern for the fact that they are within the 90-day probationary period…sending some last minute tweet about participating in a 10-miler this morning.
Announcements
With the temps hovering around 10 degrees this morning, what better time to max out the misery index by introducing hairburners to The Brave!
The Thang:
Run to closest parking deck for warmup: run to the top and on the way down, 20 SSH and 15 IW at level 3, 15 merkins and 20 squats at level 2, 20 mountain climbers and 10 burpees at level 1. Continue down to the basement.
Set one: “People’s Monkey Balls to the Wall.” (Stole the name from Bratwurst… Dromedary favorite) 30 seconds of people’s chair, 30 sec of donkey kicks, 30 sec of balls to the wall. Repeat 3X then run to the top of the deck and back.
Set two: Divide the length of the basement into thirds. 1/3 = lunge walk, 1/3 bear crawl, 1/3 broad jumps. Down and back.
Run ~1 mile to parking lot for hairburners. Partner up. P1 run up and down the side hill 5x. P2 does hairburners across parking lot (note: nice slope on the parking lot as well). Flap jack. Rinse and repeat.
Run back to launch point and finish up with alternating burpees and Mary until time expires.
Moleskine:
At The Brave, we’re always looking for ways to make running harder. One of the best ways to improve your time in a mud run is to practice coming out of a tough pain station or obstacle, and continuing to run at a good tempo. The sets we did in the parking garage were tough, and as we all know, hairburners are as bad as it gets. If you can keep running after stuff like that, you’re ready!
Thanks to MT for bringing the plates, stashing them and coming up with a good format. I thought it worked well but also think we could do an entire Brave workout one day around hairburners. Food for thought.
Announcements: Sparten Race is day after Mud Run. Several guys looking for others to ride with.