15 SOBs decided to start their Friday off right by getting better for the Spring Mud Run.
Veteran crowd so quick disclaimer then off we went.
The Thang:
Mosey past the monolith across 521 and up Btyne Commons Parkway, left on Btyne Corporate Parkway, serpentine hill run – the mosey over to bottom of stairs at Premier parking deck.
Stair / burpee ladder (of sorts)
5 burpees oyo – run to level 1 plank and regroup – 5 burpees oyo run back to bottom plank and regroup
5 burpees oyo – run to level 2 plank and regroup – 5 burpees oyo run back to bottom plank and regroup
5 burpees oyo – run to level 3 plank and regroup – 5 burpees oyo run back to bottom plank and regroup
(Q fail as YHC was already O2 deprived and miss counted and stopped at level 2 – Thanks Bratwurst)
5 burpees oyo – run to level 4 or top plank and regroup – 5 burpees oyo run back to bottom plank and regroup
Mosey to the soccer field next to parking deck and line up along the nice line between the green soccer pitch grass and the dead brown grass – recovery = bear crawl to other side of field – 50ish yards.
(MT and Dorie are bear crawling beasts – not sure YHC can run that fast on two feet)
Fast mosey continued down Btyne Corporate Parkway, cross the bridge and turn right. Plank up – 10 single count merkins waiting on the six.
Following path along parking lot, down stairs, then back up the hill and run along the crest of the hill, nice off camber running – back down to trees across the back – slalom around trees and run around back small pond, back up to parking lot.
Circle up for mini COP
SSH x 25 in cadence
Slow Squats x 10 in cadence
Peter Parker merkins x 5 in cadence (sorry Frehley’s for using incorrect taxonomy)
Run back around the lake, run right – thru the woods and over the bridge (bear crawling across the bridge)
Mosey up hill to next pond for circuit work
Lap around lake followed by wall climb x 4
Plank and wait for six
Quick mosey to next parking lot and line up (watch out for parked cars)
Bear crawl 5 parking spaces – 10 CDDs
Lunge walk 5 parking spaces – 10 jump squats
Rinse and repeat across parking lot – 100 yards or so.
Dorie Q’d mary waiting on six
Fast mosey to fitness trail to low and high bars.
Low bar arm walk with 5 dips at the end
High bar walk (work way down the bar in the up pull up position ) – 5 pull-ups – switch bars and work back in up position.
Rinse and Repeat x 4
Plank Q’s by mermaid – six inches right leg high, regular, six inches left leg high, regular
Just enough time to get back to launch by 6:15.
Jailbreak at the end – YHC was smoked – could barely keep up with these beasts.
All done – just a little more than 4 miles covered.
NNM:
It was a privilege to lead you gentleman around the great AO. It is always humbling to have 15 pax decide its worth it to deny the fartsack to follow YHC all around the AO. Thanks for the opportunity.
Lots of Larry Birds today – too many to name them all but Bratwurst, Dorie and Margo are stair climbing beast – YHC was almost smoked before we started just staying ahead of them.
MT and Dorie can bear crawl faster than most bears. Watch out DK, they may give you a run for your money.
Dear Abby pushing the pace all morning, keeping us all honest.
Solid work all around by the pax on the arm walks both low and high (Holding the top of the pull up and working down the high bar crushes the arms and core ) YHC’s shoulders still hurt now.
Great group today with great mumblechatter – its why we get up and go out into the gloom before most people think about getting up. Thanks brothers for helping YHC start the weekend off right.
Announcements:
Big Tuna and Camancho both VQ at Stonehenge – 6am launch
Convergence at F3 Indian Land at Indian Land elementary – launch at 7am
Looking for others to step and get on the Q line-up for The Brave
MT and Champagne to work on setting up a 2.5 to 3 mile course around the AO with 5 to 8 obstacles to allow mud run teams to run together for time – look for more to come on this.
Weekend trail runs starting to happen at Anne Springs Close greenway – watch twitter.
That’s all – if something was missed shout out in the comments
Champagne Out.
6 PAX Got After it this morning
First Things First… The Hairband Mile (once around the parking lot)
COP (Nomadic Warmup)
– SSH x20
– IW x20
– Mosey around side of school
– LBCs x20
– Flutter Kicks x20
– Mosey over to HS Obstacle Course
PAX stopped for a plank roundup to keep everyone together during the mosey over to the rock pit and our ADD ridden QIC (YHC) got detoured from the mental Wienke by an attractive looking obstacle course on the shoulder of the trail. So, out the window goes the well laid plans and in comes the obstacle course training intro.
Round 1. Three trips plank walking under the elevated telephone poles, an 8 count burpee in between each and back to start. We can all thank Glass Joe for the 8 count burpees. I guess standard burpees would have been too easy.
Round 2. Three trips scrambling over the elevated telephone poles with similar pain station between each. T- Claps to Drop Thrill here. Being the one man who had not previously run the Overdrive Obstacle Course he struggled through the first round but was navigating like a pro by round three.
Round 3. Legs Raises on the Pull up bars, 7… 5…3… 1… This one took some teamwork. 2 men on each bar, facing opposite direction from each other to keep the bar from spinning.
Since the Wienke was out the window and no Q-jack had occurred we moved on to something a little more mainstream F3 beatdown and moseyed over to the practice field for some agility and core work.
Karaoke back and forth across the field followed by high knees and butt kickers.
6 MoM (each man calls his favorite with a couple sets of burpees mixed in to keep the heart rate up)
– (CT)LBCs x20
– (DT) Protractors
– (HB) Freddy Mercury x 20
– (SB) Back Scratchers x15
– (GJ) Flutters x Infinity
– (TLS) ??? this one must’ve been tough because I’ve completely wiped it from my memory #Calloutifyouremember
– (CT) Mack Tar Jai x 12 ish (PAX passed the 4 count around the circle as we went. Forced a little thought and mental contact/awareness to challenge to mental shutdown during physical exertion)
Indian Run around the soccer field and back over to the MS for COT. Early arrivers were rewarded with a burpee celebration while remaining PAX made their way to the finish line.
COT
Moleskin: All in all this was a moderate workout with a couple of “off the beaten path” challenges. Notable Accomplishments:
Great work by all!
The VSF was planted at CCHS as site Q Chelms hospitably welcomed 13 men to #F3Centurion. A brief disclaimer by YHC about his lack of professionalism was given and off we went.
The Thang
Run from the parking lot down the stadium road to Walsh. Off of Walsh we ducked into the back lot of the Hospice facility for COP.
Run from the back lot of the Hospice facility to Little, then turn back into the school lot, heading up to the front by the stone pile. Time to work the legs a bit.
Round 1
Round 2
Round 3 (grab an exercise stone from the pile)
Round 4 (still with the stone)
Round 5
Circle up for Mary after some planking:
Finish off with some people’s chair along the retaining wall of the parking lot.
COT – solid takeout by Hops
Moleskine
Replicated, with some special Haze revisions, this workout from a TR-led Rebel Yell way back when Rebel Yell met at Polo Ridge as the early settlers in the move towards Union Co. Just like what probably occurred to the Pax during this workout, it didn’t seem like much at the time. But then the afternoon came and some soreness appeared. Then the next morning came and walking like Fred G. Sanford was the norm. Except for Maverick, who squats +300 lbs for a living, hopefully this one hits the Pax in much the same way.
Always a solid group of men at Centurion. They were even nice this morning, as YHC set himself up for ridicule for pulling out the bear squat, dancing with the stars (DWTS) and butt raises all in one workout. Should have called for monkey humpers to round it out…but it is a Catholic school so YHC refrained.
Chelms, due to the soreness that’s coming and your old age, go ahead and order that Hoveround. http://www.hoveround.com/power-chair-accessories/motorized-scooters
Announcements
23 posted and 23 completed a cardio blast at Kevlar on this fine morning.
THE THANG
Mosey to parking lot
5 burpees
SSH x 15
Merkins x 12
Slow squats x 10
Wide arm merkins x 12
Lunges x 15
Diamond merkins x 10
Hit the hills
2 burpees at bottom, 2 jump squats at top. Add 2 each time up to 10.
Mosey to soccer field
Alternate suicides while partner does tire work.
1) Merkins
2) Deep squats
3) Carolina Dry Docks
4) Tri dips
5) Burpees
Regular suicides to all 4 cones while partner planks and alternates on elbows up to plank.
Same but partner does burpees.
Same but partner does Turkish get ups.
Divide into two teams: one team lays down bet. If they score opposing team does the bet. If miss the shooting team does the bet.
Two mins of Mary
Plank it up for Eternal Flame.
COT
YE OLDE MOLESKINE
Great crew as always descended up on Kevlar this morning, The pre KB crowd grew larger and larger as we got closer to the start of the workout. Frasier and co got headlocked into slinging the metal around after being lured in by the quality tunes laid on by DJ TR. Sussudio brought along the son in law from Brazil so the early mumble chatter was in trying to think of a name for our FNG. Thoughts were put on hold due to the O2 deprivation after hitting the hills and the suicides back at the soccer field. As a way to make our Brazilian visitor feel welcome there was a soccer element added which meant shooters could lay down a bet depending on their confidence in scoring on an open net from 30 yards away. Sounds easy but the pressure took its toll with not many of the pax missing the target. The anticipation grew to an almost fever pitch as our team pulled out the secret South American weapon who grew up in the land of the beautiful game. With 20 diamond merkins on the line he stepped back and struck with the ball with ease but a good 20 yards off target to begin with. Knowing that the Brazilians are known for bending the ball like a banana the pax were anticipating a late swerve on the ball – but alas, it never came. The shot was similar to that of Fifty Cent’s opening pitch at a Mets game. There’s the name. Shout out if you don’t like it!
Another rendition of Eternal Flame took us home again and this seems to be the soundtrack of Kevlar lately. You know you love it as much as the next guy (except maybe when we do the up/down merkin wave!
Have a great end to your week. BD
17 pax avoided the rain with an early morning workout before storm 2015 began.
Stage Coach, John Deere, Stone Cold, The Mouth, Mr. Brady, Header, Lobstah roll, Sanka, Smokey, Freedom, Blue Rino, Cheese Curd, Strange Brew, DD’s, Prohibition, Uncle Leo.
The Thizang
Mosey to the Stadium
COP – 25 SSH, 20 Mountain Climbers, 20 Imperial Walkers
Split the group.
1’s – Merkins
2’s – Run to the playground
Flap jack
Rinse and repeat this time with Squats
Mosey to the playground
10 Pull-ups/20 Derkins/30 Dips – X2
Mosey to the track
¾ track sprint, rest and lunge walk ¼.
½ track spring, rest with a little mary
25 Supine pull-ups
Mosey to upper parking lot for some SUICIDES
Round 1 – just running 3 light posts
Round 2 – Burpees (your welcome Brew), Squats, CDD’s
Round 3 – YHC was too smoked to remember
Mosey BACK to the bleachers. Partner work
200 Merkins between the two pax while one person runs up and down the bleachers.
Jailbreak from bottom parking lot to the cars.
Mary – Flutter – 25 CAD, Freddy Mercury – 20 CAD, Heels to heaven – 25 CAD
Moleskinny
So it all began with an auto correct tweet from last night. That could have brought out more pax but could also lead to an international incident. Anyways after some explaining and disclaimer (including twitter disclaimer) we were off.
Tons of Mumble chatter out there and a few semi-refusniks but all in all everyone wanted to get some good work in before the “wintry mix” started.
I have Q’d and posted here several times and I really wanted to explore the entire AO which I feel like we accomplished Albeit with a few almost mutiny’s. While we were running I had to get Lobstah Roll to lead some Mary because he is always at the front. Strong work! I had asked the SITE Q Header to help out but I guess that gets back to the refusenik status.
Glad to see some guys that I haven’t seen in a while and a few new people that I haven’t had a chance to meet. Blue Rino great seeing you again. Freedom great work out there as always. DD’s not a lot of chatter from you but great seeing you. Brew called for the burpees remember that! Stage coach almost took over the Q for the last minute of the workout……almost.
Header thanks for taking us out!
Annoucements
Mud Run Sign ups – Check the website
BRR – get with Turkey Leg – Sanka has some spots on his team.
Quarry Run in Columbia – Spackler has the details and check the website.
16 came in with feeling in both legs. None left walking quite the same way.
Warm up:
– SSH x 50
– Heels to Heaven x 40
– 5 burpees OYO
– Merkins x 15
– LBC x 40
– 5 burpees OYO
– Mtn climbers x 30
The Thang:
Mosey to lot on far side of target. 5 burpees at various intervals.
Partner up:
Round one: partner wheel barrel with one merkin every 5 steps from one end of parking to other end. Flapjack halfway. Sprint back to beginning.
Round two: partner wheel barrow with ankles to shoulders. One merkin every 5 steps. Lunge walk back to beginning.
Round three: variant of Dan Taylor – squat and 4 lunges (alternating legs 2 each). 2 squats; 8 lunges. Etc. to far end of parking area. Sprint back. Repeato to end. Sprint back.
Indian run to grass area near Firebirds.
Jack Webb – 1 merkin / 2 air presses, etc., etc.
Mosey to side of Theatre for people’s chair
7’s up the hill at meet up spot: 1 squat/6 burpees. Etc.
Mary: PAX call out exercise.
– Go Daddy – Flutter x 30
– Mighty Mite – Dying cockroach x 20
– Poptart – 20 merkins OYO
Moleskin:
– YHC hopes that a last minute, slapped together workout was sufficient for the 16 PAX that brought their ‘A’ game all 45 minutes. I’m certainly feeling it as I write this back blast.
– Props to Go Daddy for bringing 2 FNG’s: Adobe and Whatchamacallit. Keep EH neighbors, friends, co-workers, etc. That’s how we build a strong community of male leaders.
– Everyone seemed very businesslike and got after it with little mumble chatter; all except Spackler who always brings ribbing and humor as he leads the pack.
– Butt-fumble – you’re name is already a classic. Great so see you out again. Keep coming dude.
– Rebel Yell has turned into a small sub 10 PAX group into a big time site IMO. YHC can only attempt to help build what my predecessors started. Keep coming out and step up to lead. It’s a blast
– Thanks for Spackler for taking us out.
Announcements:
BRR; Mud run; Quarry run. Check out the email for info.
Thanks for letting me lead.
15 men got cozy with that “comfortably hard” feeling in this week’s Devil’s Turn. Per the preblast, it was PAX choice today regarding speed, but there was a gentle nudge toward 20 – 40 min at Threshold pace. (see preblast for how to calculate this infamous Threshold pace)
If anyone tried for the suggested pace after the 1-mile warmup, they can testify that it is hard and uncomfortable (even though Bratwurst says it’s comfortable, it’s not that comfortable). However, we don’t get our arses out of bed before at 4:30 in the morning to sip tea and eat a muffin. No, we come to push each other to new levels of fitness and that is what we did.
It was track week so we ran 1-mile through the neighborhoods toward the track for warmup and then accelerated to tempo speed for the rest of the workout circling the track at S. CLT Middle School as many times as possible before leaving to arrive at parking lot by 6:10 for COT.
Everyone YHC encountered looked to be putting in some solid work out there with many mentioning it was an off day. For that, I say: think back before F3 and compare today’s off day to then. Boom! Not so bad now huh?
Mall Cop and Wolfman are inching up the mileage incrementing the laps on the track each week. Keep it up!
It was great to Exlax and Cheddar back out. I think it is safe to say they are officially hooked. Great to have you brothers! Strong work.
Cotters to Joker who has not attended a running workout since October 2013. It is good your posterior injury is now under control. Great to have you out to the ‘Turn!
Outback seemed to have had a rabid pit bull’esque moment out on the track where he smoked the entire PAX for 3/4 of a lap. I think Haggis upset him somehow. Aggressive running brother! Not sure if that could be classified as tempo but it was intense and you beat Haggis, so for that, I solute you.
Everyone put in some serious work out there today and it is great to see a good core group building at DT. It is great getting to know you guys and us all pushing each other. Also, it was good to see so many blinking lights, head lamps, and reflective items out there this morning. TR would be proud. We’ll make it more of a routine at DT. Nice work on showing some safety out there.
Next week is hill week again.
16 pax went old school this morning and covered a ton of the Olde Providence Elementary campus with a mix of rock lifting, sprinting, jumping fences and planking. After a riveting disclaimer recited by yours turly, we moseyed to the back field and got after it with……
Warm Up:
Mosey to east side (I think?) of school to open parking lot. Grab a partner and while Partner A runs zig zag parking space drill and sprints AYG back to his partner for flapjack, Partner B completes the following exercise:
Plank for a moment to catch our breath, and then mosey across Rea Rd to the church parking lot (church parking lot voices, please, as the staff was already at work at 5:40 AM). Each pair picks a manly boulder. Partner A completes the following exercise with boulder while Partner B runs around the parking lot to the other entrance of the church, returning for flapjack:
Place the boulder (I am embellishing just in case you grant your wives reading privileges to this backblast) back in its bed and run back to OPE to the playground at the back of the school. Stay linked to your partner for the following:
Plank exercise with ultimate back to back 10 counts at six inch position
Mosey to concession stand area for:
Rinse and repeat the above
Mosey to the back field where we started this mess for:
One more thing with 30 seconds left…..line up abreast (I credit Gummy for teaching me that term) near batting cages and sprint AYG 50 yards to the fenceline. I think DK took home the gold on that one!
That’s a wrap!
Moleskin:
Believe it or not, we covered just a little over two miles today and barely left the OPE campus. It was a great pax this morning with all 16 hanging together which helped for both 1st F and 2nd F purposes. Lot of good mumble chatter out there, including:
As I mentioned to Bug ealrier today, I think highly of the Hydra AO, but I think even more highly of the men who show up and give it their all there! It was awesome. Thanks for letting me lead, Bug, and thanks to the pax for a great morning! It started my day off perfectly!
T Claps to Iron Horse and Champagne who ran in for the workout!
Iron Horse, thanks for the great prayer in Ball of Man!
Announcements:
All my best,
Hopper
11 strongmen showed for a man sized workload
Warmup:
SSH x 20
Halos x 10
Swings x 20
Goblet Squats x 10
The Thang:
Partner up with like sized bells, the bigger the better
Round 1: 5 Reps Double KB Swings, 5 rounds each partner
Round 2: 5 Reps Double Clean and Press, 5 rounds each partner
Round 3: 5 Reps Double Swings, 5 rounds each partner
Round 4: 5 Reps Double Squats, 5 rounds each partner
Round 5: 5 Reps Double High Pulls, 5 rounds each partner
Round 6: 5 Reps Double Snatches, 5 rounds each partner
Grand Finale:
10 Two Handed Swings with as big a bell as you can possibly swing
10 Rounds
COT
Moleskine:
Great work out there today boys. Pleasure to lead at this awesome site. I couldn’t believe the amount of weight that was tackled today, to see Swiss Miss and Arena finishing their 10×10 with 28KG/62 lbs is beastly. Plenty of mumble chatter and awesome tunes to keep moral in check and it seemed like everyone was pushing it to the limit. Big thanks to TR for flipping the switch on double bells, as well as showing up with a rolling store of bells from 45-106! None untouched.
I don’t think I’ve worked out alongside Les Mis but he is a beast, he was crushing double 28KG squats like it was the warmup round. Young Love seems to be taking huge leaps of strength too finishing with 10×10 on the 48K/106 lb bell. This is an exciting turn for F3Area 51 and I’m sure it will spread quickly as guys see their strength gains, push each other, and have a place where they can unleash the beast! Thanks to Les Mis for taking us out!
Some 15 odd (the pax weren’t necessarily odd but it was an odd number since YHC had planned partner work) pax assembled, some looking warmer than others. Not standing on ceremony here so off we went:
1/2 mile run down the greenway path
Indian Run on the return
COP: SSH x 20
Merkins x 10
IW x 20
Squats (LSS) x 20
Peter Parkers x 10
Partner up on the way to the playground for Partner AMRAP pullups + 2, flapjack and repeato
Mosey to the outdoor auditorium for:
Teacher moving through to the portables making fun of the pax
then
Partner 1 run to the far basketball goal and back
Partner 2 does Dips
Same idea with Elevated CDD’s
Same idea with step ups
Elbow plank demo…wait for it…
To the sidewalk for
Partner 1 bearcrawl to the fence and mosey back
Partner 2 holds elbow plank
Flapjack
Same idea but crab walk
Mosey to the long wall to take a break
People’s chair for 75 sec
Shake it out
People’s chair for 60 sec with 50 arm raises, on arm raise number 20, teacher number 2 walks by saying she did that yesterday, that we were just sitting around and that she had weights in her hands, OUCH! Geraldo was of course the most embarrassed as he is very proud of his arm raises. Costco of course called out YHC saying he should be the most embarrassed for such an easy workout, other pax disagreed with the easy part.
Given incident above, some the tomato teacher can’t do, BTW x 2
Mosey back to the parking area, avoid the teacher parking area lest another round of abuse be dolled out to the pax, fragile egos and all.
A little time left for some Mary
Sid-The-Kid x 10 each way oyo
Flutter x 20, nice Q jack by Slim Fast
Dying cockroach (YHC Achilles heel), x 10
Heels to Heaven x 10
Moleskine:
Great to see PBQ back out in the gloom, was good to catch up a bit on the run out. Welcome to Tough Skins who after the workout declared that it was hard and that he thought it was supposed to be moderate, think he might have confused moderate with easy, it isn’t easy and it isn’t supposed to be, welcome and come on back out, they don’t get easier but you do get stronger. Pax pushing hard out there, the Indian Run was great fun and something that we haven’t done much of at moderate workouts, maybe a foreshadowing of things to come now that a number of pax are race experienced. Shout outs to Sensei, Drop Thrill and Whitesnake for running strong at the Joe Davis, great to see the moderate pax well represented and Slim Fast for the double down. Geraldo was sporting the fashion ruck and Costco was jealous and thought he too should bring his ruck out next time he’s in town (anytime brother, thanks for coming out). YHC was a little skeptical of Jaws’ nickname, especially when it was determined to have originated from TR but being one of this country’s former servicemen and all was declared to be right with the world. Dumpster Fire is looking less like one these days and Hacker, quiet though he is was pushing the run part like it was a sprint while Whitesnake, Pele and Drop Thrill were gutting it out calling on their recent racing experience. Hard to miss Freedom out there given how big the guy is, just less big on the soft areas these days, keep it up brother! Always an honour to lead this group, or really any F3 group. Thankful for the opportunity and 2nd F along the way, speaking of 3rd F, a great sendoff by Slim Fast to get us right for the day.