14 Pax showed up at Olympus and made an attempt to stay warm on a cold morning.
COP: led by The Hoff
Firehose CMIYC around track–each pax takes a turn pulling the firehose backwards while other pax do 15 merkins then run to catch man carrying the hose. Flapjack until all pax have a turn on the hose. Another round with each pax taking a turn carrying the hose while other pax do squats then run to catch man pulling the hose. Now we’re sort of warm..mosey to the parking lot for:
Gullah On Q:
Partner Suicides/KB work:
Partner up (KB size doesn’t matter). P1 does KB movement while P2 runs to each cone and back. Cones spaced approximately 5 yards/15 yards/20 yards. Reps are cumulative between partners. Keep flapjacking between running/KB work until all reps complete.
KB movements consisted of:
Two Handed KB swing x 200 reps (audible to 100 reps in the interest of time)
KB clean RH x 100 reps/KB clean LH x 100 reps(can use 2 KB’s if you have them)
High Pull RH x 75 reps/High Pull LH x 75 reps
Two Handed KB press x 75 reps
The Hoff on Q:
Goblet Squats with good form x 75 reps
Upright Rows x 100 reps
Circle up for Mary–led by The Hoff:
Stay with your partner and pull fire hose to end of parking lot and back. One guy pulls hose while partner jogs along side, flapjack when pulling hose back to starting point. Pax pulling hose calls Mary exercise for pax circled up to do. Keep moving around the circle until each team has turn running the hose. some of the movements called: LBC’s, Snatch, Greg Louganis, Freddy Mercury, etc. I know TR called what looked like to be an interesting movement, but Hoff and I were pulling the hose and I can’t remember what it was.
Moleskin:
Great work out there Saturday guys. I know it wasn’t what we typically do at Olympus, but the goal was to keep everyone moving as much as possible on such a cold morning so hopefully the goal was met. The suicides/KB work got bogged down at times so I’ll work on making that more fluid in the future. It was good to have site FNG’s Strawberry, Heartbreaker and Beaker out there, hope to see each of you back out soon. It was also good to have Night Court back after a few months off–strong work brother! TR and BLC both are working through injuries and did strong work. Yankee, Madison, Fletch, Mighty Might and Wolfman have been coming to Olympus on a fairly regular basis and killed it as usual. Mall Cop has been out several times now and always puts in the work no matter where he posts. Thanks for supporting Olympus men. It’s an honor for The Hoff and I to lead. Great prayer by Night Court to take us out.
Gullah
Bakers dozen – I think – met at Calvary while much of A51 ran the Joe Davis. Here’s what happened after the disclaimer :
Slow mosey out and down 51 to front of the church for warmup COP:
SSH, IWs, MCs, Merkins, Squats
Mosey the long way (51 to Rea) to Entrance 4 with some lunge walk and plank to regroup.
Backward run 11s on the hill: jump lunges (each leg) at the bottom and squats at the top (crowd pleaser).
Mary at top of the hill while waiting for the six: flutters and LBCs. Popular decision to go back down the hill.
Introduction of 22s (same as elevens, but count by twos – met with the unofficial F3 motto “why wouldn’t we?”): derkins (head downhill) at the bottom and CDDs at the top.
More Mary waiting for the six: LBCs and Boone LBCs.
Mosey to confession stand for dips / jump ups / derkins. I don’t remember the sequence, but I think it was 20 / 20 / 5, 10 / 20 / 10, 5 / 10 / 5. I remember that it made no sense.
Mosey to little hill by fields for Triple Nickel (despite Gummy’s absence). 5 trips with 5 burpees at the top and 5 Turkish get ups at the bottom. This used my allotment of burpees.
Mosey to parking lot for 33s (like 11s but counting by 3s): LBCs and flutters (each leg). Believe most got about halfway when time ran out.
COT
Great work out there this morning, guys. My gloves had my GPS going nuts, but still showed over 2 miles – most of it short runs.
Strong crew today. I was consistently “leading” from the middle of the pack. After the Turkish get ups, my fleece pullover froze to the pavement doing LBCs. It was cold, yet no complaints.
Not sure if it was this or a day of yard work, but I’m smoked. Going to sleep well despite possible nightmares of Cam throwing a pick six with Stewart open in the flat.
Appreciate the opportunity to lead a great group today. Peace
8 male models made themselves more perfect for their Ms today. This is what they did:
Warm-up
The Grinder. Pair up in threes. (yes, that is what i meant.) Two men on opposite ends of the parking lot do exercises until relieved by the third man sprinting, then sprint to relieve the next man. And so on. (Ice9 and Dasher were a lonely pair and so added a length to the sprint.) The exercises were:
Partner Work
Couple Minutes of Mary
Fini
Great take-out by Hot Pants
Moleskin
A group of crazy eight joined up in the cold morning air to tackle some of the best Joust has to offer with a variety pack of painstations.
The Thang:
SSH x 20
IWS (Imperial Walker w/ Squat) x 20
Merkins x 20
Shore Shoulders x 10 ea (Forward circles, Backward circles, In/outs, Up/downs)
Mosey to Ramp Rails- Plank walk up the rails, bear crawl back down
Mosey to Stadium/Track: Partner up
PT #1: Lap
PT #2: Up the Staduim Stairs
Flap Jack X 2
Mosey to Gma Mountain:
Sevens- Burpees at bottom/Pullups at top
Mary-
LBCs x 25
Flutter x 20
Dolly x 20
Jack Knife x 15
Cumberland Co Viaduct x 12 ea (for Hops!)
Mosey to Goal Line: Merkins Suicide Pyramid (10, 20, 30, 20, 10)
Gasers- 100’s x 5
COT
Moleskine:
YHC sure hopes the pax enjoyed the variety pack of pain this am. Tried to get a little bit of everything in there to satisfy all.
Strong work by the Ausman boys posting together at Joust and The Charge this week.
“FREEDOM!” – nuf said
I believe Double Ds would have enjoyed the Shore Shoulders more if I could get him to look up to change the movement. #focusedman
Big Joust Welcome to Si and Buttermaker for their first post to Joust. Hope you boys enjoyed the facilities…spread the word if you did.
Buttermaker tired to rename himself to Butterball, I think due to O2 deprivation and couldn’t remember his handle……interesing but nope, corrected.
Lobsta Roll- gasers are no match for him and he just about owns the Mt too. Strong!
Announcements- Joe Davis on sat, no movie, Go Panthers!, and
Compass plug-ChickFila every Fri 0630- come join us. Freedom did today!
16 men were pleasantly surprised by the balmy conditions of the morning in comparison to the previous morning and the forecast. With VSF flying the veteran crew took off.
Thang
Mosey up Little to McMahon by Wells Fargo down to the crosswalk in front of the campus. Cross over 51 to the plaza and around Jack in the Box drive thru lane to empty lot.
COP
SSH x 10 IC
Smurf Jack x 10 IC
Imperial Walker x 10 IC
Imperial Squat Walker x 10 IC
Merkin x 20 IC
Fast mosey to base of Palatine Hill. Plank to wait for six. Right leg high/Left Leg High. Follow Q up and over Palatine and make loop through parking lot to start (1 lap) to establish route.
Up and Over Laps with Burpee Ladder
5 Burpee and complete lap/10 Burpee complete lap/15 Burpee complete lap
Plank-o-rama to wait for six
Mary with a touch of Merkin
Heels to Heaven x 20 IC/Hold/Dolly x 20 IC/Hold/Protractor with three 10 counts/Merkin x 25 IC
Mosey back to Jack in the Box parking lot near crosswalk. SSH x 20 IC.
Cross over 51 to CCHS campus picnic area.
Bench Set
15 Incline Merkin/15 Dip/15 Derkin
10 Incline Merkin/10 Dip/10 Derkin
Mosey North on 51 and cut through Wells Fargo parking lot to follow route back the way we came past the launch lot to the farthest rock pile. Grab an exercise rock.
Rock Set
Exercises to 15, no rest, civilian cadence: Curls/Press/Tri Extension/Curl/Press/Overhead hold with two 10 counts
Drop rocks and partner up.
Partner Run and Stack
Partner 1 runs up hill to the picnic area entrance and back while 2 does called exercise. Flapjack to target number of cumulative reps.
Round 1: 150 LBC
Round 2: 50 Burpees
Plank-o-rama: RAH/LLH/Flapjack
Merkin x 20 IC
Mosey back to launch for COT
Moleskin
YHC almost ran into a gentleman and his dog on the way back down to the launch lot at 0615. Pleasantries exchanged and continued on. Said gentleman took an interest in our group and stood outside the circle while we did COT. With a break in the announcements he asked, “Hey, Udder out here with you guys? He said he would be out here working out this morning.” We explained that he had a newborn at home and he appeared in the know. Udder may have been preoccupied this morning. Congratulations to our brother Udder on the birth of his daughter. Good intentions to get out thwarted, most likely, by the needs his baby, or a lack of sleep. That is the first time YHC has seen someone try to track down an F3er at a workout. Thought maybe we had a potential FNG on our hands.
Strong crew out today and hard work was completed by all. Smurf Jacks and Imperial Squat Walkers drew some chatter. Purple Haze asked YHC why he had looked at him while calling Smurf Jacks. Unintentional, but, now that YHC ponders, may have been unconscious look for approval from the Sensei, as Haze was dubbed at Anvil Wednesday. A fitting aka for Haze who has been a mentor to YHC and to many other F3 guys #leader. Bout Time was Larry Bird on Palatine set with the PAX all displaying physical prowess and crushing this set. More of the same as we moved through the AO. Heavy on the burpees and merkins today as YHC tried to take the Joe Davis into consideration. Hard to go easy on the run when the temps are semi-cold. T-claps to Margo, Scabby, and Dear Abby who ran in and home from workout even though BOG offered them a lift home #strong. Apologies to Abacus for the Q fail of skipping him in the name-o-rama. Not enough O2 to the brain YHC supposes. Great job out there today men. A pleasure to lead a fine crew. T-claps to Chelms aka Tater Tot for taking us out.
Announcements
Joe Davis Memorial Run tomorrow 1/10/2015 in Baxter Village in Fort Mill, SC. See website and twitter feeds for information on clown cars from Arbo and the Vine. Bring cash to give to the coffeeteria fund or check the website for Paypal link.
03/21/2015 Team Chepul Hill will run in the 5K/10K/1 mile fun run to raise money for brain cancer research. Look for preblast from Chelms next week on the website.
Iron Horse is looking for 20 to 30 HC’s to help scrape paint off a house that is being prepared to house 5 homeless men through Hoskins Park Ministry. 01/24/2015 from 9:30 to 3:30. Volunteer what you can, it does not need to be all-day commitment.
Five men of purpose and a member of FIA gathered at AG for activities with the kids. It was a different experience as many of the kids chose to attend an AG basketball game and thus we had a much better volunteer to student ratio.
The Thang:
Learn to juggle – YHC provided step by step instruction on how to juggle. This was a good excercise to teach the kids persistence. One boy was juggling three objects (nothing on fire or anything like that #disclaimer) within 15 minutes. Others needed encouragement to keep practicing as they looked like Dredd trying to bear crawl #krptonite. Tryon got all the way up to juggling one ball while Barracuda promised to wear a red nose and juggle chain saws next time.
Puzzle quiz – Determine how many squares were in a box drawn on a piece of paper (big box with many smaller boxes drawn inside). Correct answer was 40 although Tryon cliams his kid came up with 46 and has filed a protest with the AG principal. I think Barracuda is still working on his.
Hand-cuff game – Created a rope “handcuff and “locked” two kids together. They had to figure out how to get “unlocked” (#houdini). One pair figured it out but the others had to walk to the bus together since they were still entangled when the bell rang. Hope the parents don’t mind.
Next up – Tryon has Q next week followed by Backup and Senior Chips/Barnabus after that.
*Posted by Glass Joe on behalf of The Late Show
What you are about to read is true…
My name’s The Late Show, my partners Spielberg, Glass Joe, and I were working the early morning shift.
Here are the facts.
COP
A Hairband Mile to warmup a little.
Circle up for (15) each: SSH, Low Slow Squats, Imperial Walkers.
Then (6) t-pushups on your own
Let’s mosey.
Cruise past the fleet of cheese and the fumes of hot diesel hit our cold noses. Breathe deep boys!
Stop for a quick railslide then off to the elementary school.
Plank in the rear parking lot for some partner work.
P1 merkins, while P2 runs about 40 yards and back.
flapjack
Repeat with walking lunges.
Mosey to the playground. (More cheesy fumes!)
P1 hangs from the monkey bars while P2 runs a lap.
Flapjack
(50) step ups to allow the hands to thaw.
Mosey back to the rear parking lot. (stop along the way for some plank-ups – start in plank, down on your elbows, back up = 1 rep)
Circle up in the grass.
We were working the early morning shift…
Jack Webb up to 5 merkins.
Mosey back to the Middle School. (stop for some more railslide)
Head to the front of the school and looky there! No beard, but we meet Jack Webb’s partner.
Think plank-ups meet Jack Webb meet people’s chair on the coast of Carolina.
(1) Carolina Dry Dock
(4) Surrender Squats (start with hands behind head, knees on ground. bring right knee up, then left knee, ending up in a people’s chair position, then right knee down, left knee down = 1 repetition)
We did 3 rounds, then time for some Mary.
Under the covered area in front of the school, grab some rail.
(5) supine rows in between each Mary exercise.
The Mary: Protractor (hands up above your face for a little more burn!), Dolly’s, Back Scratchers, Rosalita, Flutters.
Done!
COT
Thanks Glass Joe for taking us out!
The Moleskin from The Late Show
With my chin feeling the breeze for the first time in about 10 years off we went in search of my whiskers. The focus was on staying moving this morning to beat the cold. Kudos to UCPS staff and the Bus Maintenance teams who had every piece of cheese at the Elementary and Middle School cranked up and warming up. Jack Webb’s partner was quickly welcomed by the PAX and looks to become a regular visitor. YHC completely spaced on the name-o-rama and didn’t realize it until Spielberg turned to me and said “I’m Spielberg, what’s your name?” The no-beard-face had him fooled!
Solid work in the chilly morning air this morning gents. As always, a pleasure to sweat it out at Overdrive!
23 came proudly to Kevlar with toys in hand for the second annual shake weight challenge.
THE THANG
10 min warm up
5 burpees and lap of track. Repeat increasing 5 burpees each lap. Prize for winner.
Circle of pain
1) Shake weight (pax favorite)
2) KB swings
3) Jump rope
4) Medicine ball mason twists
5) Ropes
6) TRX flys
7) Pull ups
8) Shoulder presses
9) Box jumps
10) Louganis with medicine ball
11) Ab roller
12) Tractor tire flip
13) Sankas sledgehammer on tire
14) Bar curls
15) Dead lifts
16) KB presses
17) Decline merkins
18) Perfect push ups
19) KB presses
20) LBC’s on big ball
21) Plate raises
22) KB presses
23) Box jumps
Exercise 30 secs hard switch and repeat.
Plank up – six inches and plank around the circle until song finishes (or not)
COT
YE OLDE NAKED MOLESKINE
Great showing today in chilly temps and lots of gizmos came along for the “day of the shake-weight”.
We got going quickly today with the laps and burpees which made the pax forget the cold very quickly as the anticipation for the circle of pain intensified. Whoever won the burpee/running combo was honored with getting their hands on the shakeweight first. It was Joker who wanted it real bad and he just pipped Turkey Leg and Fletch to get to show us how its done.
There were lots of other exercises that got the burn going but it seemed that the shake weight was the most intriguing. Do you go two hands, one hand, behind the head, do you look at the pax, turn around, or close your eyes to soften the pain? Some of the pax looked way more comfortable than others with this gadget – Spackler and Harley spring to mind. For those struggling with technique there seemed to be plenty of advice being offered up.
Tiger Rag was assigned as the DJ to help offset any awkwardness caused by shaking in silence. George Michael seemed to strangely pop up on the playlist more than any other artist today (!) but it was the Bangles that caused the pax the most pain. With only a few minutes to spare YHC called for the plank-six inch wave around the circle. Not knowing how eternal the “Eternal flame” rendition went on for we attempted to outlast the song. Donkey Kong refused after two minutes and instead of calling out “down” or “up” Brown started screaming “stop!” It shames me to write that we failed to outlast the Bangles.
In a morning filled with strange exercising equipment and a random playlist I will leave you with these inspirational lyrics to get you through your day:
Close your eyes
Give me your hand darling
Do you feel my heart beating?
Do you understand
Do you feel the same
Or am I only dreaming?
Is this burning, an eternal flame?
I am sure that all 23 of us now have a connection with this song that will live long in the memory…
Bulldog
YHC was really dreading the weather Wed. evening when the wind was kicking – the wind died down so it was not nearly as bad as first thought. That being said, the lot as full of cars containing PAX until right at go time. Morning hellos will have to wait until it’s at least 10 degrees warmer.
The Thang:
Warmup:
-Run down to Target and circle back to open area in parking lot. While running: regular, backwards, karaoke
-SSH x 50
-Toe touches x 20
-LBC x 30
-Dolly x 30
-Merkins x 15
Mosey to courtyard near fountain – Burbee/Merkins ladders to 10 (1,2,3,4…); Heels to Heaven x 20; Burpee/Merkin ladders down from 10 (10,9,8,7…)
Partner up for Dora 1-2-3 (100 derkins, 200 LBC, 300 step ups). Partner 1 runs around building while partner 2 does exercise. Flapjack until team finished with all three exercises.
Mosey to Theatre – People’s chair; air presses/right leg high/left leg high
Mary – Flutters; Russian Twists
Moleskin:
– It’s cold, but at least we showed up. A lot of excuses and chatter about taking the day off found in the twitter universe from unnamed (he of the BBC/F150).
– YHC figured that a longer mosey to start would warm us up better – I was actually colder so back to the drawing board on that one.
– Mad props to FNG = Butt-fumble (dude is a J.E.T.S. fan to it had to be done). Heck of a day to start F3, but welcome none-the-less. Iron Sharpens Iron brother.
– Here’s some wisdom for you though Butt-fumble – – when it’s 10 degrees – don’t forget your gloves!!! #crazy or #realman or #crazyrealman
– Alf is a beast. YHC was trying to slow down the Burpees/Merkins ladder but every time, Alf was like…Done/ready for the next one! Remind me to not post his lead until I’m in much better shape.
– Glad to see the full clown car of Morning After, Brisket, and Pulled Pork. YHC really enjoys our regulars. I’m not forgetting you either Chippy.
– Also good to see my brother from another mother – Poptart (per Hops). And good to meet Sippy Cup. I enjoy new PAX posting to the AO as well. #Variety.
– Speaking of variety – Hope everyone liked the burpee/merkin ladder (I did not!) and Dora 1-2-3 – YHC has been pulling workouts off the website for variety – keep posting more exercises brothers so we keep it fresh. As always though we did the usual SSW to start. YHC has to keep some tradition.
Announcements:
Joe Davis is this weekend.
Always an honor to lead and take us out in prayer. I am humbled to be along side you great men.
So it is almost “GO” time for the 2015 Joe Davis Memorial Run. Before I get into the more tactical details, I want to say that I am personally psyched about this particular race for a few reasons. My (and yours) F3 brother Rock Thrill (Chris Davis) has been a tremendous encouragement to me personally and a total stand up example and embodiment of what F3 is all about. I am excited because the pax have responded by supporting this run and therefore the Davis family and the cause of supporting those that are actively coming out of the disease of addiction. F3 seems to find ways to “show up” and that is exactly what Area 51 is going to do this Saturday and I am proud to be on this team and will wear my F3 jersey with pride.
Tactically:
Race Packet Pickup: Personally YHC would suggest you pick up your packet prior to race day.
Thursday January 8th, 2015
Baxter YMCA
3pm – 6pm
857 Promenade Walk
Fort Mill, SC 29708
Charlotte NC 28277
View Map
Friday January 9th, 2015
Charlotte Running Company – Promenade
3pm – 7pm
5355 Ballantyne Commons Pkwy
Suite 300
Charlotte NC 28277
View Map
Race Day January 10th, 2015
6:30am – 8:45am
Baxter Y
857 Promenade Walk
Ft. Mill, SC 29708
View Map
Timeline / logistics
Parking will be at the Baxter YMCA or Orchard Park Elementary School pretty much next door to the Y
Section 3 – Coffeeteria
Thankful for each of you that have signed up and are making the trip down to Fort Mill and thanks to our brothers at The Fort for hosting.
See you Saturday. Ping me (twitter @MarcPauls1) or leave comments here with questions/thoughts.
Let’s psych up the pax, someone overheard that Freeloader (Metro pax) tweeted out not to worry about the course map, just try not to lose sight of SIB…