Posted by Hopper on Behalf of Flipper:
6 Men braved the slightly less dark and slightly less cold gloom at The Rock. I knew we were in for a lightly attended day when my car was telling me 29 degrees on the drive over, so I was more than slightly happy to see Ripcurl already onsite and warming up when I arrived at 10 til. Shortly thereafter our ranks grew to 5 and a slightly tardy M made us 6, the perfect count for a Flipper brand beatdown.
The Thang:
Mosey for a few then Circle Up
-Side Straddle Hops X25 in cadence
-Merkins X25 in cadence
-Mountain Climbers X20 in cadence
-Cross Climbers X20 in cadence.
Mosey to the front lawn while explaining the two rules of the day, when you go down complete a hand release merkin, when standing perform a jump knee tuck.
Once at the front lawn we split into pairs to flapjack exercises.
1st partner completes 3 point plank holds X8 (each limb up X2) while 2nd performs ¾ drill.
Flapjack
Mosey to the parking lot for suicide sphinx
1st partner runs 2,4,6,8 lines dropping for a merkin at each line (home and away)
2nd partner performs 3 point forearm plank X8 (each limb X2)
Flapjack
Mosey down around the soccer fields and back to the pavilion to grab some wall
1st partner completes 1 legged chair while 2nd performs plyo-gumps* X8
Flapjack
1st partner holds longer 1 legged chair while 2nd performs plyo-gump with longer holds X4
Flapjack
Indian run to the corner of Rea and 51 for some elevator clap-ups X15ish
Mosey to the park for some playground fun
1st partner 3 stage elevator pull ups while 2nd completes 3 stage decline elevator merkins
Flapjack
Mosey back to campus to complete a “runstopper roll” on NorthFace (plankwalk then roll side ways down the face) before jailbreaking to the cars.
COT and heading out, great fun and a good sweat had by all.
*Plyo-Gumps consist of merkin to side plank to plyo merkin with a 45 degree rotation = 1 rep
Thanks for Qing Flipper! Next up is Hops!
11 strong came out to get stronger at Foxhole. Cold, rainy, Monday morning… yuck. But nothing good comes without sacrifice… so here we go.
The Thang:
Circle up for warm-up with: 20 SSH, 20 slow squats, 15 Peter Parker merkins (all IC).
Divide into 4 groups for a “4 Corners” style rotation. About a minute at each station then haul your bell to the next station. Did two rotations. Called exercises were: two-hand swings, shoulder presses, squats, rows, one leg deadlifts, upright rows, KB merkins, high pulls.
Mosey over to jungle gym and divide into 3 groups. Rotate through stations for pull-ups, man-ups, and overhead KB presses.
Back to the parking lot. Lunge walk to the first speed bump, run to the second. Then 10 KB burpees IC (8 count).
Mosey to “the faculty lounge” (covered area at the front of the school) for Mary. Partner up for weighted sit-ups, then P1 runs lap while P2 does dolly press, flapjack and repeat with flutter and LBCs.
Finish with a lot of plank rows and KB merkins.
Moleskine: Great to see the PAX this morning. YHC definitely needed the extra motivation that only F3 can provide! Introduced the man-ups after getting introduced at Indian Land workout (#Arsenal). This is a great exercise… seems simple but really puts you to the test.
Thanks to Mic Check for taking us out.
Announcements: Mud Run sign ups almost over! Get signed up this week.
4 regulars and one site FNG showed up to throw punches.
The Thang:
3 stations of heavy bag (over a sheet of ice), shadow boxing partner, and mitt work. Finished out with 2 sets of 2 rounds sparring 25% (no face shots)
Thanks for coming out, it was fun sparring and seeing how the PAX ranges 25% during sparring. Note to self when stepping on Haggis foot during sparring, do not politely stop throwing punches while stepping off his foot or he will light you up. Mic Check Ali, welcome to Fight Club, cannot wait until future pre fight and post fight interviews…..your trash talking is A+
Looking for some new faces at Fight Club.
Chippy
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