Burpees 101: An Introductory Course
The VSF was planted, and 15 hearty lads set out for another assault at DMZ….Orlando (LIFO) followed shortly thereafter.
Thang:
Jog to church lot and one lap (1/3 of mile?) around the church
COP:
SSH x 25
Slow Squat x 25
IW x 25
Rockhopper x 25
Split into 3 groups for the following:
Group 1 & Group 2 – H-R Merkins while Group 3 runs 1/2 way around lot to relieve Group 2. Group 3 then does H-R Merkins while Group 2 runs to relieve Group 1….so on…so on…etc. CDDs & Jump Squats also called exercises.
People’s Chair w/Overhead Press x 25
Donkey Kicks x 25
People’s Chair a la Frankenstein
Donkey Kicks x 20
Lunge Walk 50 yards
Bear Crawl 30 yards
Buttkickers
High Knees
Backwards lunge walk 40 yards
Backwards bear crawl 40 yards
Plankorama
Mosey back to launch lot
6 MoM
Knee Up x 13
Slow Flutter x 13
Russian Twist x 13
Protractor
SSH x 13
6-Count, Perfect Form Burpees x 13
COT
Ye Olde Moleskine:
Good turnout by the DMZ pax…not sure why I was surprised. DMZ pax always brings it, but the over/under was 12 this morning….like I said – the DMZ pax never disappoints.
Orlando joined us a couple minutes into the downPainment – glad you made it brother.
Some decent mumblechatter among the pax. From the outset – several of the pax including Chelms, Semi-Gloss & Orlando were admitting they should never not post at DMZ as it is the closest AO to their home. Sounds like an HC for every Monday at DMZ to me. Tardy also lives very close to DMZ, so expect to see you more often brother when not taking the Muthaship whoopin’.
Last exercise produced some of the best banter in the morning gloom as Hairball referenced the “Cherkin” when YHC called 6-count Burpees. YHC also demonstrated the 6-count burpee to a befuddled pax. Chelms was scratching his head and looked very confused.
And just as an observation, Pop Tart bears a striking resemblance to Strawberry….twins?
I say it every time I Q, but it always bears repeating – it’s a privilege to Q the pax. For those who haven’t Q’d a workout – you’re missing out, and you can do it…you should do it. If you’ve been posting for 3-4 mos. or more and you haven’t Q’d – you’re overdue to Q.
Peace to you brothers
“And in the same region there were shepherds out in the field, keeping watch over their flock by night. And an angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were filled with great fear. And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord.” Luke 2:8-11
Announcements:
“Unbroken” – Jan. 10th at Stonecrest theatres. Sign-up. Simba is your event Q. I’ve got the book if anybody wants to borrow it.
Joe Davis Memorial Resolution Run – also Jan. 10th. Sign up for 5K, 10K or both.
Checkout the F3 website to see what the F3F contributions and willing servant pax are doing at Billingsville & AG. #servantleadership
Christmas Eve convergences: Anvil @ 6am for an hour followed by coffeteria & Atlas @ regular time
Foxhole
7 brave men escaped the fartsack for kettlebell work at Foxhole. Here’s what we did.
The Thang:
warm up lap and circle up. 20 SSH, 20 IW, 15 merkins, 20 slow squats (all IC)
Partner up. Set 1: P1 carries both bells to light poll and back (~50 yards) while P2 does merkins. Repeat until 100 merkins combined. Set 2: P1 sprints to light poll and back while P2 does 2 hand swings. Repeat until 100 swings combined.
Back to circle. Alternate kettlebell burpees with the called exercise. Ladder of KB burpees – starting at 1, up to 6, back down. Called exercises as follows:
bent over rows x 15 each side, curls x 15, squats x 20, upright rows x 20, tricep extensions x 15. Repeato.
Mosey over to covered entrance of the Elementary school for Mary. (Note: don’t think we have ever used this space before and it was a nice way to stay dry.) Around the circle for PAX choice Mary: LBCs x 20, flutter x 20, heels to heaven x 20, dolly x 20, russian twist x 15, full sit-up x 10. (Threw in 20 2 hand swings in the middle of the Mary just to mix it up.)
Time left so circle back up for: 20 high pulls, 20 one hand KB merkins, 10 clean and press (one hand) and 15 squat and press (2 hand).
Moleskin: Tough morning to escape the fartsack. Cold, wet, couple days before Christmas, etc. Really appreciate the guys who made it out to push each other and get a strong workout in.
No new announcements but check the we site and e-mail for info on convergences, movie night, and Joe Davis Run.
Celebrating Christmas at Olympus
5 strong men posted on a cool, damp morning at Olympus to engage in a little Olympus style Christmas celebration and here’s how we did it:
Gullah on Q
COP:
SSH x 25 IC
Merkins x 15 IC
Main Event: 12 Days of Christmas:
Day 1 = 1 KB Burpee
Day 2 = Viking x 1 R/x 1 L
Day 3 = Snatch x 3 R/x 3 L
Day 4 = Renegade Row x 4 R/x 4 L
Day 5 = KB Lunge x 5 R/x 5 L
Day 6 = High Pull x 6 R/x 6 L
Day 7 = 1 Arm KB Press x 7 R/x 7 L
Day 8 = Goblet Squat
Day 9 = Russian Twist
Day 10 = Upright Rows
Day 11 = Good Mornings
Day 12 = 12 KB Curls + 12 Tricep Extentions
Cycle complete/20 minutes remaining–hand off to Hoff for gear circuit
Hoff Q
4 Gear Stations consisting of:
Firehose carry to cone and back–served as timer, rotate stations when pax completes the carry.
Barbell carry==walk to cone and back while curling the bar and pressing overhead
Sled pull to cone and back
Medicine ball squat/launch
Hairburners to cone and back
**two cycles thru each station completed–a little time left for some Mary.
Mary:
Form circle with “The Beast” in the middle (a 105lb KB provided courtesy of TR). Move around the circle with each Pax calling out an AB exercise while taking a turn doing 20 KB swings or 20 Good Mornings with The Beast(Pax calling the exercise works The Beast, other Pax perform AB movement).
Times up, we’re done–COT
Great work out there men, pushing through the 12 days only to have to endure 20 minutes of Hoff’s gear stations. Good work by TR & BLC especially as they had injuries they were working through as well. Mighty Might and The Hoff were strong as always. It was good having TR pay us a visit and thanks for introducing us to that monster bell, we won’t soon forget that one! Thanks for supporting Olympus guys and for giving YHC & The Hoff the opportunity to lead. Strong prayer by TR to take us out.
Announcements:
Joe Davis Run on 1/10
Unbroken showing for Area 51 at Stonecrest on 1/10
Look for convergence info. for 12/24 at Anvil
Q Subbed – pain still present
When Runstopper pinged me on Friday to Q Base Camp he had apparently double booked himself for today. He has moved into Q consulting, unfortunately this is an unpaid position for him but the pax paid with pain.
The Thang:
Jog to warm up a little, over to the pre-school parking lot for a little COT:
SSH x 20 (the last 5 are rapid fire, stay with the Q)
IW x 15
Merkins x 10
Squats x 10 oyo but with form
Merkins x 9
Windmills x 10 (a nod to F3 Winston)
Merkins x 8
Mountain Climbers x 15
Merkins x 7
5 boyo
Merkins x 6
Let’s go find Steinbrenner and associated 2.0’s who LIFO’d
Off to the hill on 51
7’s on the hill with lunges at the top, CDD’s on the bottom
Good work me, off to the gazebo at the school
Have a seat, we’ll wait for all the pax while sitting down
x 1:30 (pushed it hard on this one)
Let’s try that again, 1:00, wait, Geraldo did you say arm raises to 40? Good idea let’s warm up for cousin Jack (wait for it, wait for it)
Off to the baseball fields, YHC was going to go a Hops inspired baseball theme but it would be too dirty (YHC forgot his towel today)
Partner up, partner 1 runs to the base of the stairs and back while partner 2 does Dips, flapjack
Then elevated CDD’s
Then Squats (form is key here)
10 count
Off to the rail up the incline to the football field to “walk” up the rail
Then over to the grass by the school, who is that lurking in the shadow? Is that my cousin Jack Webb? Jack, hello, come and join us for a bit
Jack Webb to 5 then back down, with #4 some of the pax joined YHC in some extra credit due to a lack of being able to do 4 x 4
Then a little elbow plank clinic, yeah it hurts way more when you do it this way…look for this feature to reappear in future Strange Brew Q’s
Dolly x 20
Mason Twist x 10
Heels to Heaven x 10
Over to the parking lot where Slim Fast reminds YHC that we still have some Merkins to do (thanks)
Merkins x 5
5 boyo
Merkins x 4
Squats x 10 oyo
Merkins x 3
in the interest of time
Merkins x 2 then x 1
Just ran out of time, should have cut out the 10 counts, the pax are getting so strong they don’t seem to need them anymore, they were in there more for YHC probably than anyone else.
Moleskine:
A great effort by the pax today, seriously, really looking strong these days and YHC is thankful for each opportunity to Q (thanks RS) this group, it is a special workout for me. The weather didn’t keep this group of pax away, they know they need it, I know I sure do. Read a good reminder on the F3nation website that you are either going backwards or forwards, this group went forwards today. Still can’t get used to Fireman Ed without the beard, or voice, get better brother. A couple of Larry Bird’s out there today on the hill, Fireman Ed, Wild Turkey was next to me and pushed me hard, Geraldo was focusing on his lunge form and well 2.0’s always have an insane amount of energy, I think they were still cold at the end, either the workout was too easy or they don’t have any “reserves” or both? Stump Hugger was chasing me down and made me go faster (thanks). Slim Fast was keeping the Q honest and getting some 2nd F on some of the runs, I know this because if he were flat out I couldn’t even keep him in sight. SMASH lopes along as if he could run forever, doesn’t even phase him. Kotters to CMD, great to see you back and Big Top is looking pretty tough with the new found strength and beard.
Great take out by Big Top!
Announcements:
Wed convergence at Calvary Church at 0600
Joe Davis Run: seriously just sign up http://joedavisrun.racesonline.com/register
Same evening (Jan 10) is 2nd F for the movie “Unbroken” do those guys a favour and sign up early
New Year’s convergence with Geraldo and Slim Fast on Q
Check the email, a number of convergences and alternative timings for the workouts the new week or so
Bassackwards 5K
A disclaimer said even though everyone is a F3 veteran. You can just tell this one will be interesting. But in keeping with safety first, I did tell everyone to make sure they put their hand behind their head if they started to fall. Better a hand than a brain hemorrhage. And with that, let’s get going……
The Thang
GJ on Q!
Let’s start with a Hairband Mile at which point the PAX are told that all running during this workout will be backwards unless told otherwise which would only be due to safety concerns. So, it’s a backwards Hairband Mile. Hey, where is Hairband BTW?
COP
SSH x 20 (Oh look, there’s Hairband)
In honor of Hairband’s late arrival, 10 burpees OYO
IW x 20
To the hill and partner up. Partner 1 does merkins. Partner 2 runs backwards uphill and Dolly x 20 at the top and then run backwards downhill. Now partners switch up. Keep at it until your group has combined for 200 merkins. Plank when finished.
Backwards run to the bus lot. 10 low, slow squats.
Backwards run with a little bit of karaoke mixed in.
Backwards run and then plank at the entrance to the back road to keep the PAX together.
Backwards run. 20 seal situps.
And now a long, grueling backwards run that is slightly uphill and no stops so we can enjoy the fullness of the climb. Let’s plank at the gate. Um wait, there’s a car coming so let’s backwards run a little bit more into the parking lot (wonder if that looks weird for him to see 8 guys running backwards for no good reason).
10 Burpees OYO.
Backwards run to the football field.
Hey, I have two minutes, protractor and now it’s Double E time.
Double E On Q!
Mosey to the SVHS football field for the 2nd Ever – 100 Yards of (Backwards) Kamikaze Suicides
Slightly modified – All running backwards and pain as follows:
Start at Endzone Goal Line A w/ 20 LBC’s
Backward Run to opposite Goal Line 100 Yards – 10 Burpees / 10 Low Deep Squat Jumps / 10 BombJacks
Backward Run to Goal Line A w/ 20 LBC’s
Backward Run to 90 Yard Line – 9 Burpees / 9 Low Deep Squat Jumps / 9 BombJacks
Backward Run to Goal Line A w/ 20 LBC’s
80 YD Line (8/8/8), backwards to GL 20LBC
70 YD line (7/7/7), backwards to GL 20LBC
60 YD line (6/6/6), backwards to GL 20LBC
50 YD line (5/5/5), backwards to GL 20LBC
40 YD Line (4/4/4), backwards to GL 20LBC
30 YD line (3/3/3), backwards to GL 20LBC
20 YD line (2/2/2), backwards to GL 20LBC
10 YD line (1/1/1), backwards to GL 20LBC
Flutter while all PAX finish
Backwards mosey to Track for ¼ Mile Backwards Sprint /Run around track!
Mosey to Bottom of hill for What??? How about a little Backwards Jail Break to PSV
The Bassackwards 5K is now complete!!
COT:
Joe Davis Run
Unbroken viewing Signup
Prayers for DT and Electric Slide
Workout convergences???
Thanks to Shepherd for taking us out.
Moleskin:
GJ:
Great work by everyone for what was a real crowd pleaser. Thanks to Double E for the 5 miler to kick things off at 6 AM. Though it was a forwards run so did it really count? We did not know coming into this that we’d do 3 miles….backwards. That is like realizing you have a gift remaining under the tree when you thought you were done. And now when someone asks if you’ve ever run a 5K backwards, you can answer ‘Yes I have actually’. #bucketlist
EE:
A Bassackward workout seemed like a great idea when GJ and I were discussing it during a long O2 deprived run. But it seems all the PAX thoroughly enjoyed the F3 workout experience in Reverse! The Kamikaze Suicides never get easy and there was not much mumblechatter during the workout, except when CT started singing some Pirate song #THINKHEWASLOSINGIT. Great Job by all the PAX for sticking it out and finishing the beatdown in a new direction!
Always an Honor Growing with such an Amazing group of Men!! And appreciate all of the guys going over to help Turnpike with his move into his new house. Minimal bungee cords and maximum loads are a #F3Outland tradition at this point.
EE & GJ
Twas several nights before Christmas
Twas several nights before Christmas when approximately 120 people from Area 51 (Pax & M’s) joined together at The Sugar Creek Brewing Company to celebrate a very merry F3 Christmas together.
What a great night we had for our 3rd annual Area 51 Christmas Party! Thank you to everyone who came out and we hope you had a great time, enjoyed the food and the beer! It was so nice to have so many of us in one place where we can actually see each other, as well as, get the chance to really talk and meet our better halves. That was the fastest 3 hour party I’ve ever been to. We packed the place out and raised a lot of money for the Area 51 Operational Funds so we can make it easier to do events like this in the future (like the Jan. 10th movie viewing of “Unbroken” – SIGN UP HERE). Lots of raffle tickets were sold and some great prizes were won. I think we all know the big winner was The Mouth by taking home the surprise raffle prize – – A Giant Tube of BenGay! May your muscles forever be relieved. Again, thank you to all of the companies that donated prizes!
The highlight of the evening was our good friend Hops showing off his poetry skills with his version of “Twas The Night Before Christmas”. Here is the link to the video: https://socialcam.com/v/nmPlKMdu?autostart=true&fs=twitter&fsk=RvuKia6y
The best part of the night was seeing how much canned goods were donated to help stock the Calvary Church Food Pantry. The real impact was a couple days later when Hops, Mermaid, and myself delivered it and seeing how much food was actually collected and how much it truly meant to the folks at Calvary. They were blown away and we were told it came at the most perfect time. THANK YOU ALL!
I’m sure there are more pictures out there that truly capture the evening, but here are just a few:
Thanks yous go out to the following:
- Haggis and The Stone Man company for donating money to help us put on this event. Please check out their website here: http://www.stonemanrocks.com/ If you or anyone you know is thinking about adding an outdoor living space, fire pit, or just about anything to your make the outside of your house look better, give Haggis a call. 704-616-7948
- Everyone at The Sugar Creek Brewing Company for having us. Special shout out to Katie and Candace for working their tails off pouring beers and keeping up with individual tabs for everyone!
- Bugeater, Tiger Rag, & Purple Haze for all the help behind the scenes to make this party happen. So many other guys chipped in and we couldn’t have done it without all of your help. THANK YOU!
Well that’s a wrap folks. I hope you had as much fun as I did and that you all join us next year. Anyone wanting to take over in the planning process of this event or other future F3 events, please reach out to Tiger Rag or myself. I hope you and your family have a very Merry Christmas and we will see you out in the gloom!
-Prohibition
Welcome to the 1 Hour Saturday Workout
As word spreads and Headlocks tighten, the Pax continue to grow numbers in Union Co.
With Minuteman and Dasher joining our ranks, we had a great group ready to kick off their weekend. But first, the disclaimer….
Formalities out of the way, here was the game plan;
Kickoff (all in cadence)
Side Straddle Hop x 25
Squat x 20
Imperial Walker x 15
Merkin x 10
First Quarter
Rock Pile: Find a lifting rock (in cadence)
Curls x 10, Triceps x 10, rinse and repeat.
Mosey to wall
People’s Chair: 60 seconds regular, 15 sec Left leg high, 60 sec regular, 15 sec Right leg high, 30 sec regular
Second Quarter
Bear Crawl to back of school, run to base of hill
Elevens: 1 Squat at bottom, 10 Merkins at top. 2 Squats, 9 Merkins, etc.
Mosey to bridge, Lunge Walk across, SSH at the other end.
Mosey to concession stand
Hot Feet; alternate foot on top of wall, double time
Derkins x 10, Dips x 10. Rinse and Repeat.
Halftime Mary
Take advantage of dry concrete at concession stand for;
LBC, Heels To Heaven, Russian Flutter, Russian Twist, Dolly
Third Quarter
Mosey back to bridge, Lunge Walk across.
Bear Crawl up to cross sidewalk.
Backwards Lunge Walk towards hill.
Pinball Run back to cars. Crowd pleaser
Fourth Quarter
Mary at the front porch
Box Jumps x 15, Derkins x 15, Dips x 15. Rinse and Repeat.
Moleskin
I’d like to blame it on time served in Alaska, and thinking it was Hockey with 3 periods. But YHC had a major brain burp and went straight from Pinball Run (my new favorite) to the car for my phone. After some well-deserved chiding from my Brothers, we quickly got back on track for the final 15 minutes of our regularly scheduled program.
Bratwurst and Ice9 continue to demonstrate Beast form, especially in the Pinball run. For those who couldn’t make it, this is an all-comers run event. Q sets an end point, Leader picks the point at which all Pax do a 180 and race to the 6, then turn 180 again and head for the next turn or end point. This keeps everyone closer together while guaranteeing all are smoked.
Welcome to Jeff Green (Dasher) and Steve Wrona (Minuteman)! Great to have you at Commitment.
Announcements
Watch for revised Wednesday schedule, with convergence at Calvary Christmas Eve at 6am, New Years Eve 6 am Stonecrest Regal Cinema, and back on normal Wednesday schedule 5:30 at Marvin Ridge HS Weds January 7th.
Gettin’ Ready
7 SOBs met at 0515 at the Vine Restaurant at the Ballantyne AO to get ready for the spring mud run, running 4 miles in total. Here’s what we did:
The Thang:
Run down Ballantyne Commons, east with some bench jumps and lunge walks thrown in.
Turn left on Ballantyne Commons Pl then some serpentine hill runs and ran down cross the bridge and turn right behind one of the BofA buildings.
Run down behind the BofA buildings – across top of the hill then circled up for COP – SSH X 15, Merkins X 10, Squats X 10.
The we lined up slalom bear crawl barrel rolls around the small trees across the back then did 10 merkins in cadence.
We then ran behind the kids pond and head down the trail thru the woods and Bear crawl up and over the bridge.
Run up hill to short stone walls – 1 lap around the pond and up and over the stone wall x 3.
We then lined up at the 5.5 foot wall for 11s – 10 merkins at the bottom, 1 squat at the top; 9 merkins, 2 squats, etc.
The we lined up for a bear crawl race (or Cheetah, more on that later).
Head towards the exercise trail and did 5 circuits of low arm walks and high arm walks. We ran around lockness to the short wall for LBCs X 20, Dollies X 20, Flutter X 20, ran 1 lap around lockness and headed to the COT.
Moleskin:
The SOBs really disliked the slalom bear crawl barrel rolls. There was so much mumble chatter and complaining the YHC thought I was leading a FiA workout. There was enough whining that I stoped the work sooner than expected. All the ladies we relieved and squealed with joy.
During the bear crawls Frehley’s Comet challenged YHC to race. I couldn’t possible get beat by an elderly man, so I through it in second gear and smoked the challenger. The men then called what I was doing Cheetah crawls.
Always a pleasure leading the men in the gloom.
Announcements:
The Maul and Death Valley will converge at Anvil on Wednesday.
Sign up for The Battle Frog.
Build your spring mud run team.
Great work this morning men!
Charity Therapy Session
8 pax followed 2 Q’s, who have no business giving exercise instruction, into the chilly, wet gloom. Good thing we had 2 shrinks in attendance as things got deep. Real deep.
The Degenerate’s Q
Jog the ‘track’ around the fields to the left side of the school for COP. During 35 SSH, the PAX heard probably one of the more well thought out disclaimers known to man.
Mosey to front of school and partner up. Partner one does called exercise while partner 2 runs around the parking lot. FlapJack and stop when you reach the called upon #.
200 step ups
200 squats
Wall Chair
Mosey down to basketball courts for sprints but with same idea as above
100 knee ups
200 calf raises
200 Monkey Humpers
The Gentleman’s Q
Mosey up to launch lot to lose half-zip and get a drink.
COP
Merkin x 5 IC
6 inches-10 count
Diamond x 5 IC
6 inches-10 count
Crucible Merkin x 5 IC
6 inches-10 count
5 Super Burpees (5 merkin and 5 Jump Squats)
Rock Pile
Exercises to 20 civilian cadence: Curls/Presses/Tri-extensions. Drop rock
Mosey to track. Complete 1 lap with stop for 15 Burpee OYO at mid-point. Finish lap.
Merkin Set
Merkin x 10 civilian cadence: Regular/Wide/Diamond/Offset Left/Offset Right
Mosey to front of school.
Bench Set
10 Jump up/15 dip/20 Incline merkin/5 Burpee OYO. Repeat
Short mosey to parking lot.
AYG Sprints x 10 (60 yards) with 10 seconds rest
Mosey to basketball court
Mary/Merkin
Heels to Heaven x 25 IC
Merkin x 25 IC
Flutter x 25 IC
Merkin x 10 IC
10 Burpee OYO
Mosey ½ lap. Stop for Merkin x5 IC
Mosey back to launch for COT
The Skinny
Opposites attract which is why Mermaid and YHC were asked to lead some ‘*********’ domination this morning. Styles that are so different yet compliment each other so well. A loud, sarcastic, refusnik a** and a true gentleman shrink. Possibilities were endless. As was the punishment. Plan was easy, YHC takes the start with a focus on legs and lower body with the #Gent preparing an upper body punishment that would have been appreciated by The Boz. Besides the realization that YHC is indeed a Clydesdale among this group of men, observations were as follows:
Teddy and Joker are fast but Frasier seems to have another level. So sick of saying that but it is fun to watch
#TheGent claimed for awhile not to be a runner but he was up there with the leaders during his awful 100 yard sprint idea. He also had no clue that none of us could do as many merkins as him. In cadence, exercise…yeah yeah yeah
Haze wasn’t showing his all today which YHC unexpectedly received an answer for during the burpee run – dude has the squirts. Says he had to leave right after for kids basketball game instead of going to coffeeteria. Nice try #manpon
While I’d love to say YHC was refusniking the Humpers, that wasn’t the case as Happy Hands Radar caught me with a open handed slap to the teabag. Wish I’d been a #Eunich today.
Hairball and Pro were quiet today. Both probably hung over. #youngbucks
Hats off to IH for putting in some strong work today and having to work out beside YHC most of the morning. It can be tough working through all the foul language and vulgarities. Also known as ******* and complaining.
The air was thick and moist which would have made for a wonderful carrier of scents so on behalf of all of us we thank both Radar and Joker for keeping their flatulence in check.
Announcements
Joe Davis Memorial on Jan 10th – sign up
‘Unbroken’ movie outing on Jan 10th at Stonecrest- sign up now! Otherwise PH is going to have to pay out of pocket for all the unsold tickets
Talk to Joker if you are interested in ‘serve’ opportunity working out with underprivileged kids on a soon to be announced Saturday.