#F3Swift Preblast – Straight-away-speed
Swift will launch from the Vine Restaurant at 0515 this Tuesday morning.
The workout = 400m at R-pace with 400m recovery
We’ll be doing Repetition Training – “higher speed, bigger rest.” Cones will be laid out along Rushmore Drive (near the Bull Ring) to help check effort at 100m, 200m, 300m, and at the Finish at 400m. Jack Daniels likes to say these are “easier” than the Intervals of last week. We’ll see. Target will be eight to ten reps.
If targeting a pace for this week, use your R-pace / 1mile Race Pace from the calculator at http://runsmartproject.com/calculator
Burpee Challenge
5 men met for a morning workout.
What we did:
-Little baby 1/4 mile jog around parking lot
-Standard warm up… IW; SSH; Squats, etc.
-Played with rocks, using the hill by the back entrance
-Warm up with shuffle step, karaoke, etc.
-Race tiime… .3 mile loop at full speed, with exercise between each set. Rinse/repeat X 4.
-Station work… People’s Chair, Dips, Declines… X3
-Playground… pull ups and squats
-Core work… LBC, flutter, Dolly, Rosalita, Mason Twist
-Finish with ONE burpee
Naked Man
– too bad we ran out of time at the end. I had planned for 100, maybe even 1,000 burpees. But due to time constraints and the bylaws of the Rock workout site I decided that just doing one burpee was appropriate.
-good to see some old friends, and make new ones.
Sober Sets of 10 with a side of Tai Chi
YHC arrived at OP to find High Tide swinging iron and join in on some swings. Scissorhands arrived by foot and with VSF planted we were off as a pax of 3. The rain had stopped, and we went soberly into the gloom.
Here is what we did:
COP:
- Lap around the track
- SSH X 12
- 10 Merkins OYO
- IW X 15
- 10 Merkins OYO
- Low Slow Squats X 15
- 10 Merkins OYO
- Mosey around front of the school to the other parking lot CDD, Merkins, LBC, squats x 10 then plank
- Bear Crawl to First light pole, then jog to the next light pole CDD, Merkins, LBC, Squats X 10 then plank
- Mosey to the playground – exchange pleasantries with the Tai Chi class on the basketball court as we moseyed by. This is the 2nd week we have seen them. We will have to invite them to join us next week, but not sure if the guy with the clipboard would like the loss of income.
At the playground 3 rounds of:
- Pull up/Supine pull-ups x10
- decline Merkins x 10
- Jump Lunges x 10
- plank when finished
Head over and grab some wall for some people’s chair arms by our side, arm raises, out in front
mosey to the concession area:
- dips x10
- squats x10
- CDD x 10
- Run to light post and back, plank
- rinse & repeat for 3 rounds
Working to stay on dryer land, and since the Tai chi class had moved to the football field, we welcomed the Tripod to the concession area.
- Start in the concession area Run to one bull pen – 10 CDD
- run back to concession stand – 5 dips
- run to light pole by the playground – 10 Merkins
- run back to concession – 5 dips
- run to other bull pen – 10 squats
- run back to concession area – 5 dips
- repeat for 15 minutes
Mosey back out to Rea Rd via other parking lot, then back to launch for Mary:
- Sid the Kid x 5 each way
- CCV x 10 each each side
- Freddie Mercury x 10
- protractor
- dying cockroach x 10
turn it over to Scissorhands for some much needed stretching.
Moleskine:
A pleasure to lead the pax today, With only 3 pax, there was some good 2nd F along the way. My goal was to keep the pax moving with lots of reps and allow everyone to push themselves. As we got going, the pax noticed the consistent sets of 10. When High Tide reached out to YHC to Q at Ascent, the first date open was today. It was a no brainer for YHC. Yesterday, YHC celebrated 10 years of sobriety from alcoholism and 10 glorious years living with the King! It has been a great 10 years of living and look forward to many more. Thankful for F3 as another positive impact and outlet in my life today. Thanks for taking us out High Tide!
Announcements
- Mud run and BRR sign ups coming soon
- Race to Raise Funds for Brain Tumor Research – March 21 – http://f3nation.com/2015/01/16/race-to-raise-funds-for-brain-tumor-research-march-21/
No lifeguard on duty
Who knew you’d show up for a boot camp and end up needing a lifeguard. It was a sloppy mess but seeing no lifeguard on duty, let’s jump in anyways.
The Thang
Pre-Workout
We had two different pre-workouts going with Double E and Glass Joe meeting at 5:45 for a 5+ mile run. Horsehead, Boondock, and Drop Thrill met at 6:15 to get a few, or 240, swings in. Great work by all!
The Real Workout
Turnpike:
Nothing like hitting the ground hard and wet in a Turnpike Q. There must be something in the air every time I’m on Q because it’s always a wet and wild time!
HB mile to get the PAX warmed up to the shovel flag.
Circle up:
SSH x 20
Ok enough of that time to get dirty boys. Mosey to the rock pile to pick up some manly rocks for Glass Joe’s half!
Carry the rocks and place them by the entrance to the track then mosey to the end zone.
Round 1:
Start at the end zone sprint to the ten yard line and do 10 squats.
Sprint from the 10 yard line to the 30 and do 30 flutters.
Sprint from the 30 to the 50 and do 50 LBC’s
Then sprint to the end zone and plank until all PAX are complete.
Round 2:
Sprint to 10 yard line and do 10 burpees.
Sprint to 30 yard line and do 30 merkins.
Sprint to 50 yard line and do 50 carolina dry docks
Sprint to end zone plank until rest of PAX is there.
Round 3:
Sprint to the 10 and do 10 Merkins
Sprint to the 20 and do 20 squats.
Sprint to the 30 and do 30 flutters
Sprint to the 40 and do 40 LBC’s.
Sprint to the end zone and plank until rest of PAX is there.
100 yard dash.
Round 1 all over again!
Then catch me if you can partner 1 does 5 merkins while partner 2 runs the football field flapjack when caught. Times up time to hand off the Q to Glass Joe.
Glass Joe:
Take the manly rocks to the stadium.
Partner 1 stadium stairs rock carries x2. Partner 2 does dips. Flapjack. Plank until all groups are done.
Partner 1 stadium stairs rock carries x2. Partner 2 does burpees. Flapjack. Plank until all groups are done.
Partner 1 stadium stairs rock carries x2. Partner 2 does LBCs. Flapjack. Plank until all groups are done.
Take the rocks to the football field end zone.
Partner 1 runs to the 50, merkins x 10, runs back while partner 2 does curls with the rock. Flapjack. Plank.
Partner 1 runs to the 50, merkins x 10, runs back while partner 2 does triceps with the rock. Flapjack. Plank.
Partner 1 runs 100 yards and runs back while partner 2 does LBCs with the rock. Flapjack. Plank.
Return the rock to the pile and let’s start an Indian Run back to the flag.
My ADD kicks in and I see the elevated telephone poles. Let’s all scramble over them at which I almost pulled a Napoleon Dynamite-esque flat fall down.
Mosey to the flag.
MoM
6 inch leg holds
Dolly x 35
Flutters x 10
6 inch leg holds
Mountain Climbers x 15
6 inch leg holds
DONE!
COT
Thanks to The Late Show for taking us out
Moleskine
Great work by all in conditions that were less than optimal.
Great job by DT to finish all the elevated telephone poles. You got this mud run brother!!!
Great to see the continued pushing by Shepherd, The Late Show, Countertop.
And who was that guy out front? Oh yeah, Turnpike on his Q. Well done sir.
Horse, you pushed really hard but watch out, Boondock is starting to beast out there.
Hairband, I think I speak for all that it’s great to see you back out. It hurts the PAX when one of our own is down.
I appreciate all the chatter throughout. Makes you forget that you are soaking wet in 40 degree weather.
Who’s worthy of this Green Jacket?
For his first Q, Camacho wore his now famous green jacket with “Brasil” across the front. One thing was a given – we weren’t going to lose site of him! Big Tuna co-Q’d and led the second half. Both did a great job!
Commitment
Nine brothers worked together this morning. This is what they did:
Warm Up:
- a few SSHs
- mosey to bridge, punctuated with some planking
- sideways plank walk across the bridge
- mosey to the concession stand
Main Event
- Partner with a friend who has been doing F3 longer (or less time than) you, and do the following together:
- 10 laps
- 100 burpees
- 100 jump ups
- 200 merkins
- 200 leg throw downs
- 200 squats
- 200 LBCs
- 200 mountain climbers
Wind-Down
- maktar n’djaye’s in cadence
- planking
- sumo squat jumps in cadence
- partner carries
- broad jumps
- bear crawls
- crab walks
- planking
- heels to heaven
- dying cockroach
COT. Takeout by Snowflake
Moleskin:
- The weather forecast called for rain, but, as so often happens, F3 was blessed with a rain free morning.
- The blessings abounded when AP and Superman arrived from Cotswold as a complete surprise to YHC. This is the sign of true friendship: when the mere presence of another man gives you encouragement and strength. Presence, and nothing more. YHC was feeling the love, and very humbled, this morning. Thank God for the friends that F3 has given me. Adding them to Snowflake and the Commitment regulars made for a special morning. YHC is very blessed.
- Triple claps especially to the new fellas at Commitment: Money, Intimidator, Kilowatt, Hot Pants, and Dasher (a beast when he arrived). As you may have gathered, we do not lay off at Commitment, and all YHC could see on your faces at the end were smiles.
- It was an honor to lead you all this am.
Layer Cake, Battle Ropes, and Bluetooth Failure
Six of the Southland’s sturdiest gathered in the pre-dawn fog for the weekly test of strength and fortitude known as Olympus. YHC was even more excited than usual to lead today since it was the first opportunity to bring the Bluetooth speaker the M gave me for Christmas, and a playlist consisting of heavy metal and outlaw country had been prepared for the occasion. Alas, the technology gods had other plans, more on that later. The gear stations were prepared, the disclaimer was given and the brawn building began.
The Warmup:
SSH – 25 IC
IW – 20 IC
Merkin Set – 15 reps left hand on bell, 15 reps right hand on bell, 15 hands close grip both hands on bell, 10 reps left hand on bell, 10 reps right hand on bell, 10 reps close grip both hands on bell, 5 reps left hand on bell, 5 reps right hand on bell, 5 reps close grip both hands on bell
The Layer Cake:
Layer 1 – 20 Two Handed Swings
Layer 2 – 20 Two Handed Swings, 15 Goblet Squats
Layer 3 – 20 Two Handed Swings, 15 Goblet Squats, 10 Snatches (5 each arm)
Layer 4 – Two Handed Swings, 15 Goblet Squats, 10 Snatches (5 each arm), 5 Good Mornings
Layer 5 – 20 Two Handed Swings, 15 Goblet Squats, 10 Snatches (5 each arm)
Layer 6 – 20 Two Handed Swings, 15 Goblet Squats
Layer 7 – 20 Two Handed Swings
The Main Event:
Partner up and rotate among the 5 gear pods:
Pod 1 – Jump Rope: 100 turns & Sledgehammer Tire Strikes
Pod 2 – Medicine Ball Cleans & Tire Carry with Rope Pullback
Pod 3 – Partner Medicine Ball Toss
Pod 4 – Wobble Merkins & Double Kettlebell Front Squats
Pod 5 – Battle Rope & Yoke Carry 110 lbs worth of Kettlebells
Run to the covered area for some core work: Each PAX called out an exercise which turned out to be Flutter Kicks, Dying Cockroaches, Elbow Planks, LBC’s, Clockwork Orange (it’s a Big League Chew thing similar to protractor so let’s give it a name), Rosalita. Two minutes until the bell so run back to the pile of kettlebells and swing until the clock strikes 0800.
Postscripts: Due to the wet conditions YHC decided it would be smart to place the phone and Bluetooth speaker in a Ziploc bag in order to enjoy some Motorhead/Iron Maiden/Sturgill Simpson/Blackberry Smoke et. al. while slinging iron but apparently such a thing is un-possible. The more you know I guess. That or YHC just screwed it up, the jury is still out. We tried to hit the entire body this morning and confidence is high that the goal was achieved. Of course the speaker kicked on right when it was time to switch it off for COT & Takeout. Technology…meh. Many thanks to the PAX who disregarded the dreary weather for the best hour in F3. Yankee has the Q next Saturday.
Year of The Bre…Chest begins at Day Zero
With the shovel flag firmly planted in the soggy earth, 8 men braved the unknown weather conditions and again proved that Day Zero is the best Saturday workout in Area 51.
Spackler on Q:
Quick lap around the parking lot and head to the Rose parking lot for COP:
- Squat x15 IC
- SSH x15 IC
- Imperial Walker x15 IC
Alabama Slamma Time – Merkins & Air Press. P1 does 20 merkins while P2 does air presses. Flap Jack. Both partners each do 20, 19, 18…all the way down to 1 sets of merkins. #swolefest
Mosey to bottom of Carswell Ln for some 7s. Jump Squats at the bottom, Carolina Dry Docks at the top.
Mosey back to Elementary School parking lot for more merkins. Run to each light post and island for 10 merkins at each stop = 60 merkins
Prohibition on Q:
Mosey back to Rose parking lot and get back with partners.
Partner 1 runs to steps, bunny hops to the top, run to corner of parking lot entrance for 30 LBCs and back to partner. Partner 2 does called exercise until P1 returns. Flapjack. 3 rounds each.
- Round 1 – Jump Squats
- Round 2 – Sister Mary Catherines
- Round 3 – Monkey Humpers
Mosey behind Rose to a nice secluded area and find some wall.
- People’s Chair w/ Air Presses – 60 IC
- Wall Plank Mountain Climber x 15 IC
- People’s Chair w/ Air Presses – approximately 25 IC, then switched to heels up/arms out
Mosey back to Rose parking lot.
- Suicides x 2 rounds
Mosey back to AO for some Mary.
- Flutters x 30 IC (Last 10 very slow)
- Dollies x 30 IC (Last 10 very slow)
- Protractor
That’s a wrap.
Ye Naked Moleskin:
Great group of men today and great to have Stone Cold and Floor Slapper join us today. Hope you enjoyed and come back any every time.
The Alabama Slamma/merkinfest was as painful as it sounds. The Year of the Breast Chest is off to a good start. Not going to have much function in my arms for the rest of the day. Great job by Spackler as he claimed he was just making it all up as he went. YHC and Geraldo need to go back to the 1st grade and learn how to count. There was a little confusion on our parts.
Return of the weird green car that was in the parking lot, running, the entire time. Somebody was either sleeping it off from an awesome night at the Rose, or they were dead. Hopefully just resting up for another night of partying like a rock star. It also may have been Radar who was nowhere to be found.
Purple Haze struggled with the bunny hops up the steps. Sometimes it’s the easy ones that trip you up. It’s okay Haze…we’ll work on that one more.
First time we adventured behind the Rose. It was nice and secluded and was obvious it is where all the magic happens after encounters at the Rose…or high school kids. We also found the VIP lounge where all the decisions are made on how the Rose continues to be a successful operation.
While back there we came across a couple of FNGs while doing the People’s Chair. Their names were Refuse & Nik. It also could have just been a couple of our own that didn’t want to do more air presses. What happened to Iron Sharpens Iron?
Announcements:
Quarry Crusher run in Columbia, SC on 4/18. Spackler is in charge.
Red, Light and Blue run. I can’t remember details, so reach out to Geraldo.
Shamrock 4 miler is 3/14 at Stonecrest. There is an F3 Area 51 group on the signup you can click. Might be a Day Zero official event???
Anything else? Check the weekly email.
Who needs O2?
10 hearty souls arrived at the south Charlotte middle school campus to enjoy area51s beloved basecamp. Udder brought most all of his toys to help facilitate a beat down.
2 laps in parking lot. Karaoke right and left. Backward run.
Circle up
Ssh x 20, IW x 20, merkins x 15
4 corners of the parking lot for 2 rounds
Bear crawl to (50 yd) corner 1: brick pile – round 1: curls x 50, over head press x 50. Round 2: tri ext. x 50, arm raises x 50
crab walk to corner 2 (25 yd). Corner 2: plate pile – round 1: hair burners 25 yd down and back. Round 2: inch worm 25 yd down and back.
Cairoke r/l 50 yd to corner 3. Corner 3: cinder block stop. Round 1: block pass 2 mins. Round 2: block pass with tunnel of love. (Pass the love)
lunge walk to corner 4: corner 4: sit-up square. Round 1 buddy situp. Lock legs situp and high 5 x 20. Round 2 seal situp x 15
Ssh x 20 to wrap it up
Cot, then send off by passport
5 day old Moleskin – can’t remember anything as my brains have turned to mush and I am in zombie mode from a newborn
tks to Wolfgang for posting. Looking forward to see you more. Wild turkey can push it hard. Nice work out there to everyone. I brought my arsenal and no one even shuddered
Udder out