I guess the older I get, the longer it takes to add the backblast. Well, here it is for Rebel yell. Hopefully I remember what we did
SSH x 45
10 Burpees (I think)
Mosey to top of Murderhorn, 10 Burpees
Middle of Murderhorn, 10 Burpees
Bottom of Murderhorn, 10 Burpees
To the rock pile, 5 Burpees ( I think)
Partner up and grab a good size rock
Mosey with rock to pool parking lot
P1 squats P2 run to tables, 20 decline Merkins, flapjack
P1 Russian twist wih Rock, P2 20 decline merkin, flapjack
P1 LBC wirh Rock, P2 10 pull ups
Take Rock back to pile, most to bottoms of Murderhorn
Get into groups of 3, grab a plate
Hair burners up Murderhorn
P1 hair burners, p2&3 6 grasshopper Merkins, chase & switch until at the top
Carry plates to parking lot hill and grab a Rock.
Same groups, p1 with Rock on top of hill, p2 hair burners to P3 at end of lot
Timer set for 3 min AYG,
On hill: Rock curls, end of lot LBC, HAirburners in between
3 min AYG:
Rock tricep on hill, Merkins end of lot, HAirburners in between
No time for anything else
SF was planted as 10 PAX gathered at McKee Road Elementary for the weekly edition of Area 51. Welcomed back Cold Cuts and Picasso after some time on IR (foot injury for Cold Cuts, new baby for Picasso household) and a little winter hibernation and welcomed TNT to the AO as he traveled down from Lake Norman area to post. With everyone ready to go and no sign of late arrivals, YHC gave the quick disclaimer to remind everyone I am not a professional and they were out there on their own accord and at their own peril. With all the i’s dotted and t’s crossed, led the PAX over to the soccer fields for a little warm-up lap around the pitch and then we circled up for COP:
With the body woken up and the blood flowing, time for a few rounds of Suicides/Suicide Ladders:
Mosey over to rock pile and pick up a lifting rock and then head back to the soccer fields. Apparently Lobster Roll was a little suspicious of call for lifting rock, but YHC reassured him we would not be on the move with the rocks.
Rock Exercise/Ark Loader Combos:
Return the rocks to rock pile and then circle up at top end of soccer field for 6 MOM:
Time to head up to the playground at front of school. PAX divided into 3 groups for 3 man grinders
After hard push by all the PAX, YHC decided it was time for People’s Chair:
With the PAX having an opportunity to recover during the PC rounds, YHC decided it was time to focus a bit on chest and shoulders. What better way than a round of Jack Webb
4-5 minutes left on the clock so we headed over to the track for a round of 4 corners. 1 lap around the track with stops at each of the 4 corners for called exercises from the PAX:
Head back to launch point and line up at entrance to parking lot. AYG back to launch point.
COT
NMM:
Announcements:
Posted on behalf of Hot Pants
Warm Up
The Thang
Ice9 takes the Q. (Ice9 insertion: Hot Pants signed up for the first 15 minutes, and handled 40 minutes like it was nothing. No looking at his watch, no hesitation, no apologies, no mercy! It was awesome. The guy is a pro and was born to lead.) Finishes out the hour with sprints with plank-o-rama, mountain climbers and rock jumps between
Moleskin
Announcements
Q school next Saturday (6 am workout launches from arboretum abc store. Q school is 7-8)
6 Men said goodbye to football and hello to sore glutes after Olympus
Thang:
Mosey with bells to track.
Jog (yog) 1 lap.
Partner-up for FW carry and mobility around the track. This is like a really slow catch-me-if-you-can with bearcrawls, rotational toe-touches, slow defensive slides while the bell person carries them various ways.
Move to big parking lot…
8 stations:
Tire flips, 25lb. MB squat and launch, 75lb. steel log, ab wheel, Oompa Loompas, fireman pulls with big bands, double KB cleans, dolly sidewinders and knee tucks.
Partner 1 is with one of the implements and Partner 2 is doing called KB exercise.
The timer is another pair of manly-men who are matriculating the football 200 total yards, down and back to the group. One guy throws it, then sprints by the guy who caught it…you get the idea. Every drop equals 1 burpee for the footballers. At half-way point, circuit partners switched (implement to KB and vice versa)
3 total rounds then we finished out the circuit above.
Final challenge – 80 yard truck push. We took turns while others hit more on the circuit.
COT – BLC taking us out with passion and a Mississippi drawl!
Moleskin:
Check the site for mud runs, BRR, and other special events.
F3 gets $5 off of the Run Jen Run 5K at Southpark on 3/8. Code is RJR-F3 http://runjenrun.racesonline.com/
The VSF was planted (High Tide apparently didn’t have room in his Jeep with all his KB’s and I forgot mine was in the back of my car) and 6 men launched into the Saturday morning gloom. Our 7th – Gekko – joined us a couple minutes into the downpainment after having mistaken the tai chi’ers for F3. More on that later.
The Thang:
Jog to other side of OP for COP on the basketball court
SSH x 20 IC
Low Slow Squat x 15 IC
Hillbilly x 15 IC
Gekko joined us at this point after realizing that the 4 tai chi dudes were not F3.
Rockhopper x 10 IC
Russian Twist x 10 IC
Merkin x 10 IC
Jog to bleachers near concession stand
Stepup x 10R, Stepup x 10L, Derkin x 10
Stepup x 10R, Stepup x 10L, Widearm Derkin x 10
Run to corner ball field at back of complex
Bearcrawl to each base with 5 jump squats at each
Lunge walk to each base with 5 heels to heaven at each
Broad jump to each base with 5 diamond merkins at each
Jog to concession stand
Grab some brick wall for People’s Chair
Overhead press x 13 IC
Donkey Kick x 13 OYO. Rinse & Repeat.
Run to field between ball field and school
Circle up
Jack Webb: 1 Merkin, 3 overhead press; adding 1 merkin and 3 presses up to 5 & 15
Mosey to playground
10 old school sit-ups, 10 supine pullups
15 old school sit-ups, 15 supine pullups
10 old school sit-ups, 10 supine pullups
Mosey to school for some more People’s Chair
Alternate right leg up and left leg up for 10 sec’s x 3
Overhead press x 13 IC while in chair
Mosey to field and circle up for 6 MoM and some plankwork
5 or 6 rounds of the Wave Plank (alternating plank with 6 inches around the horn)
Swimkick elbow plank x 10 IC
Flutter x 13 IC
Makhthar Ndjiaye x 13 IC
Dolly x 10 IC
Freddy Mercury x 13 IC
CDD x 10 IC
Mosey to back of school
Bearcrawl up the ramp, Lungewalk down
Jog around school to benches
10 Jump Ups. Rinse & Repeat
Mosey to launch lot
10 Burpees OYO
COT
Moleskine:
So Tai Chi does not equal F3. Good humor that Gekko was delayed when he thought the “pay to play” tai chi guys were the pax. Still can’t fathom why you’d pay for some guy to lead you through bearcrawls, lunge walks and the like….but to each his own…or something like that. At any rate – glad you joined us Gekko.
Special T-claps to The Kid for posting 3x this week at Skunk, Peak51 and today. He’s only been going for a couple weeks. Keep coming out and pushing yourself brother. It will get easier, but hopefully never easy.
Also good to see Bootlegger getting after it. Keep after it.
I pulled in about 6:50 to see High Tide doing a solo KB workout. Would have joined you for the 30 minutes….guess I missed the tweet?
Strong work, too, by a favorite son of the Electric City (aka Marge).
Was an honor to lead the pax this morning. Thanks for the opportunity High Tide.
Thanks also to Gekko with a great prayer to take us out.
Announcements:
MudRun & BRR – signup for the 2 best 2nd F opportunities in all of F3.
11 PAX went Grazin’ in the frozen fields of #F3Outland to be fed a little pain by Shepherd for his VQ! Don’t let this being his VQ fool you, Shepherd is a Baaaaaaaaaaaaad dude!! Ewe better believe it!! (I could go all day with fleece jokes)!
THAT THANG:
Shepherd on Q
Mosey to VPSF
– Hillbillies x 20
– SSH x 20 (IC)
Indian Run to Football Stadium and Grab a Rock from the Pile on the way
Partner up for Modified Dora:
P1 Sprints to 50 Yard Line and back, while alternating called Exercise with P2 – then Flapjack.
Merkins x 50
LBC x 100
Squats x 150
Plank when finished
Partner 50 Yd. Sprint with alternating P2 Exercise – Rock Curls x 150
Four Corners:
Sprint side lines of football field and perform called exercise in corners
C1 – Burpees x 10
C2 – Reverse Crunches x 10
C3 – Burpees x 10
C4 – Reverse Crunches x 10
Plank-O-Rama till all PAX Finish
Tunnel of Love while pushing Rocks through
Awesome Job Shepherd – Double E on Q
Grab Rocks and mosey to Facilities Building
Rock Merkins x 20
Wall Work:
Walking BTW w/ Shifting Plank x 2
PC w/ Air Press x 30
Speed Squats x 20
PC w/ Air Press x 60
Speed Squats x 20
Grab Rock and return to pile
Indian Run back to parking lot in front of SV Middle School
PAX Alternate exercises:
Supine Pull UPs x 15
Bomb Jacks x 10
Repeato for 2 sets of each
PC w/ Air Presses x 60
Mosey to side of school for station work – 3 sets of each
Box Jumps x 15
Derkins x 15
Table Dips x 20
Slow LBC’s till all PAX Complete.
6 MOM
– Freddy Mercury x 20 (IC)
– Protractor w/ Heels to Heaven x 10 mixed in on the 90 degree calls
– Flutters x 25
Mosey back to front of school to regroup the Flock! COMPLETE!
Moleskin
Shepherd delivered in a big way for his VQ and all of the PAX worked hard to keep up! Glad to have Smokey with us and Blue Screen coming back out for another round of pain. We missed many of the Outland regulars this morning that were out participating in other events (GJ and HH 15K in Columbia, CT skiing, DT was doing a ruck event, TLS snow tubing)! I thought it would be a lite crowd, but it was good to see 11 strong get after it this morning. And yes Donut Hole, when my Pack loses, the rest of the PAX suffer!!!
I had to leave before announcements so if someone could add anything I left out, please shout it out!
Announcements
– Sign up for BRR
– 3rdF #TheGrindstone – working through “Not a Fan” by Kyle Idleman
– Sign Up for Mud Run
“Don’t cry because it’s over. Smile because it happened.”
Always an Honor!!
Double E (and Shepherd)
In June 2013 Fraiser and Alf FNG’ed on the same day on a warm Saturday at Area 51. Today was our first co-Q and 6 other men (1 FNG) joined the two of us for a brisk workout around the Day Zero stomping grounds.
Wait until 7:01 to see if any of the site-Q’s (past or present) would show up. Nope. Nada. Not one. So off we went, each grabbing a medium sized rock on our way and out the back gate of the fields to the corner of Baybrook and Bevington. Drop off the rocks and head over to the grassy knoll / dog walk park just off Bevington. A bit of uneven ground and some frozen dog poop didn’t deter us from the COP.
– SSH x 25 IC
– IW x 25 IC
– Merkins x 27 IC (54 total for Iron Horse’s 54th birthday)
– Low Slow Squats x 20 IC
Audible in Ironhorse’s birthday. Partner up by size. All exercises are to 54. First exercise curb step up with partner carry; Second round partner one planks while partner two jumps over partner one, Flapjack; Third round partner one holds partner two’s feet while they do merkins. Flapjack; Last round 54 total over head presses while holding the other partner’s feet.
Five burpee jump ups to the bench while doing one leg squats on the bench.
Inch worm from parking lot to the benches for a series of merkins x 10 then inch worm back after each round. First round incline diamond merkin; second round incline wide arm merkin, third round incline regular merkin; Lunge walk this time to the benches for fourth round decline diamond merkin; fifth round decline wide arm merkin; sixth round decline regular merkin.
Frog jumps from parking lot to the benches with your rock. Diamond merkins x 10 frog jump back.
Frog jumps with rock from the parking lot to the benches five burpees with thrust with your rock.
Time for some unconventional Mary.
Line up on the curb elbow length from the next man. Russian twist with rock doing the wave. The first man hands the rock off to the man beside him all the way down and back that is one. We got to five.
Protractor with the same methology. We did five different degrees although many of the Pax could benefit from some yoga YHC included.
Last exercise. Line up shoulder to shoulder in plank position. Pass the rock underneath to the next man and back. That is one. Add in right leg up after round one; left arm up after round two; left leg up after round three and then right arm up after found four.
Pick up your rock and mosey back to the rock pile to deposit your rock.
This is were is got interesting. There were four younger guys on the playground doing something exercise related. After we stared and wondered for a while 54 pull ups between you and your partner was called. The side show continued as we completed our exercise.
Mosey to the parking lot and circle up for flutter IC x 20 with alternating fast, slow and real slow.
Done!
Lots going on in the wee hours of Ballantyne at the famed Stonehenge launch site. First, the Q (me, Frehleys Comet) takes off and leads the PAX but jumps the gun by leaving the lone FNG by himself in the parking lot tying his shoes. Always the observer, Tiger “keen eye” Rag noticed and stayed behind to assist. Thanks TR for picking me up! At coffee hour after the workout, I was given a Twitter lesson by TR and Wingman which is hilarious because I won’t remember any of it. Anyone want to volunteer to be a Stonehenge Twitter Q???? What the hell is hash tag anyway? Sounds like something I smoked in the 70’s once or twice. Then to top it all off, Wingman somehow loses his car keys despite opening the car with them…he spotted them in the grass and we aren’t real sure how they got there. Anyway, crisis averted (the crisis being he needed a ride home from me and I really needed to get home for round II after too much coffee). Sorry mods if that was TMI….On to the workout….
Warmup: Mosey from launch to parking lot between two office buildings across from Duckworths parking lot. SSH X 20, Slow Squat X 20, Merkins X 55 (10 plus a 5 count plank, then 9 plus a 5 count plank, etc etc down to 1 final rep for 55 total), Imperial Walker X 15.
Workout: Stayed in parking lot, broke into groups of 3. Partner 1 ran a lap around the lot while partners 2 & 3 performed various exercises. Rotated until all completed exercises. Partner 1: Sit ups while Partner 2 in plank – hands on partner 1’s feet. Planks while Partner 2 Derkins with feet on Partner 1’s back, High knees in place.
Mosey about 1/2 mile to lake and grass hill stopping twice along the way for planks / 6 inches and curb dips. At the grass hill, we conducted “6’s” with burpees on the bottom and jump squats on the hill top. Lap around the lake.
Mosey 3/4 mile or so to fitness trail stopping once for LBC’s X 50. On the fitness trail more planks and 6 inches and then we conducted 2 rounds of 4 exercises. 1st round @ 10 reps each; 2nd @ 5 reps each. Parallel bar dips, supine pull ups, high parallel bar chin ups, burpees.
Mosey to knee wall above the lake for Mary: 15 Cadence reps of each exercise: Knee ups, Flutter, Rosalita, Protractor, Bicycle. Mosey back to launch but included 5 rounds up the steps: single steps, double steps, bunny hops, lunge steps, 3 steps and ran back to launch.
With two FNG’s in the mix The pax were fully disclaimed on a beautiful Saturday morning at the Rock. With the sun on the rise the bell tolled on the 7 oclock hour and away we went. But first – a quick loop around the parking lot to allow Runstopper time to finish jamming to his tunes…
The Thang:
Fast mosey toward 51 with side shuffle both ways, high knees, and butt kickers mixed in to warm up the legs. Pick up the pace as we bear right on 51, hang a sharp right into the giant field in front of calvary church for COP. Admire the sunrise in plank to allow the six to join the circle.
SSH x 20, Merkin x 20, IW x 20, Squat x 20, Wide Merkin x 15
Fast Mosey Across field to Base of NorthFace for Hill Work (10 Turkish jump ups (picture TGU’s w a jump- very unsavory) On Bottom – 10 Diamond Merkin on top x 5 rounds (plank on curb)
Run to Rocks (a little slalom between parking signs) and get into groups of 3. Grab 1 “lifting” rock per group
Partner 1 is on the Rocks – performing Squat x10, overhead press x10,Biceps curls x10 until relieved
Partner 2 and 3 head to covered Benches about 200 yards away
Partner 2 cycles through 20 dips 20 derkins until relieved
Partner 3 Runs between the two stations (Complete Cycle 3 times) LBC in cadence x50
Head to Soccer field for Sprint-athon – Stay in teams of 3
From Plank Position in single file
Partner 1 Does 5 merkins and Sprints to Fence (150 yards)
Once partner 1 starts running Partner 2 Does 5 merkins and Sprints to Fence etc
REPEAT by 4
Head to lower lot near 51 for One Round of Reverse Suicides between medians (Sprint to Last median back, Next to last median back etc
Molskine: HAving never q’ed at the Rock I was looking forward to pushing the pace and using as much as the ao as possible this morning. We covered around 3.6 miles with most of that on North face or sprinting. In lieu of Mary we did an epic suicide to finish things off. Stone cold was in the zone on the suicide which was an endurance test for the pax. Strong work from everyone out there today. We will feel the hill work tomorrow – Margo and Runstopper were crushing north face along w the rest of the pax.
Several of the pax were circling back this morning to make sure the fngs had plenty of support thank you men. Join me in welcoming our two fngs: Sal (Squid) a former navy aviation ordinance officer and Juan (Bus Boy) who works in the restraunt industry. thank you Runstopper for taking us out.
Announcements:
Sign ups for BRR And Mudrun are now open. See weekly email or website for details.
Q school next Saturday (6 am workout launches from arboretum abc store q school is 7-8.
Recently YHC was given the opportunity to come on board as a site Q for Olympus “The Best Hour in F3”. I want to take the opportunity to extend an invitation to any and all PAX to come experience our unique brand of kettlebell swinging, truck pulling, weight lifting, tire flipping, sledge hammering craziness. If you’ve been wanting to check out a gear/kettlebell workout but don’t own a bell, just let Gullah or YHC know and we’ll bring our extras. A word of warning though, kettlebells are addictive and once you get your first one you will believe that you need several more in varying sizes. Allow me to lay out just a few of the multitude of reasons why Olympus “The Best Hour in F3” is something you need in your life:
Anvil set me up with the jab, Centurion stunned me with the hook, but it was Olympus “The Best Hour in F3” that knocked me out when YHC started coming out to this thing of ours last summer. Yes, YHC is watching boxing while writing this so sorry for the bad puns. Actually, not sorry…puns are great. So is boxing. So is Olympus “The Best Hour in F3”. See you soon. Oh, and we have put together a Q schedule spreadsheet so please feel free and encouraged to sign up to lead our merry band some Saturday.
https://docs.google.com/spreadsheets/d/1-g2ciILC_Kh0koq57kZsxs68bx4jkXT6HOGD9Vpnxv4/edit?usp=sharing