Bananas says to bring all bells to Skunkworks this week. I do not anticipate much running, so I’m sure it will be fairly easy.
– Harley
24 came out for a festivus miracle…we would all leave in awe.
The Thang
Run down Carmel to Carmel Pres. and circle up in the lot
–SSH (IC) x 25
–IW (IC) x 15
–Squats (IC) x 15
–Mountain Climbers (IC) x 15
–200 Burpees OYO, kidding, we only did 10
Run to other side of the church for a circuit on the benches:
–25 Dips
–25 Derkins
–25 Step-ups
–Take a lap around the parking lot
Repeat 2 more times
Partner up with similar size and speed and mosey down Sharonview View to Valencia Terrace (entrance to Governor’s Square)
–Run with your partner down Valencia Terrace to the Ben & Jerry’s. Stop at each speed bump or stop sign and perform the following:
–25 partner derkins at first speed bump
–20 partner derkins at stop sign
–15 partner derkins at second speed bump
–10 partner derkins at third speed bump
–5 partner derkins in front of Ben & Jerry’s
Mary at Ben & Jerry’s
–Flutter (IC) x 25
–Russian Twish (IC) x 20
–Heels to Heaven (IC) x 20
Run back up Valencia Terrace and complete partner LBCs at each stop (25, 20, 15, 10, and 5).
Run up Sharonview View and take a right on to La Gorce (Spanish for The Gorce).
–Partner carry to the stop sign (switch as needed)
–Modify to the second street light (except for Agony/Kirk and Orlando/Kimpossible who are both overachievers)
Hustle back to launch site.
6:17:35. You’re welcome for the extra 2:35.
Moleskin
The only plan I had today was to run and do some derkins. We did both very well today. 3.1 on the milage and 150 derkins. Also, got in 75 dips, 75 jump-ups, and 75 LBCs.
It was a good race up and down Valencia between the team of Barker/Hamlet and Agony/Kirk for the Feats of Strength trophy. I think Agony/Kirk won but I’m giving the trophy to Barker/Hamlet. Agony has putrid form. I don’t think his head leaves the ground on an LBC. And what is a #Sperkin anyways?
In a surprise to no one, Steinbrenner won the Airing of Grievances. We made it to Ben & Jerry’s and he promptly called out, “This better be free cone day!”. Agony had a strong “We better be taking a bus home”, but the tone of Steinbenner’s voice wins it for him hands down. Well played.
Strong performance by the FNG, Crunch Berries (he ate Captain Crunch with Berries for dinner last night. No spoon.). He’s a cross fitter. He pays to do the stuff we do. Quit Cross Fittering and do F3. It’s free and we are better.
Per #Bushwood style, we rolled in late. And I had a watch on. #Winning.
Great prayer by Hannibal.
Announcements
Joe Davis 5K/10K on 1/10/15. They also have a 1 mile option if you like running with small kids.
Swift will launch at 0515 on Tuesday from the Vine Restaurant parking lot.
Starting Week 2 / 6 for the Joe Davis Run training, we’ll be building on the same Repetition pace (1 mile race pace) as last week by adding a tad bit of distance for one of the intervals. Each interval will have equal jogging recovery = 4x200m, 2×400, 800, 2×400, 4×200 (may alter based on time).
Find your workout pace here. Note: use a recent race result, not your “goal” race result. The goal is to finish the 800m at your workout pace. Some PAX may #SplashMerlot, but this week is necessary for next week’s #3Puppets workout.
The VSF was planted and 15 pax dined on another painful Monday morning breakfast at Base Camp. Udder had an actual SF in his back seat along with his 4 ruck sacks, 47 frisbees & who knows what else; but he failed/forgot to plant the SF. Nevertheless……
The Thang:
2 laps around the parking lot as we waited on 2 rucksters to join us. Alas, only 1 did. More on that in the Moleskine.
COP included the following:
SSH x 20 IC
Nippler x 10L & x10R IC
IW x 20 IC
Merkin x 10 IC
Crab cake x 5R & x5L IC (see Exercises under “What is F3?” on the website for explanation)
Jog to track for the following:
Partner up for 2 laps of Catch-Me-If-You-Can
Lap 1) Partner 1 does 5 H-R Merkins, then chase ensues, flapjack, etc.
Lap 2) Partner 1 does 5 LBCs, chase, flapjack, etc.
Lunge walk up hill from track then jog to area in center of ballfields for the following:
Circuits:
1)15 Suppine Pull-ups, 15 Dips, 15 Freddie Mercury’s
2) 10 Suppine Pull-ups, 10 Dips, 10 Freddie Mercury’s
3) Same as 1st Circuit
Bearcrawl 40 yards, Lunge walk 40 yards
Bunnyhop up the stairs to the pavilion
People’s Chair w/10 Overhead presses IC; then with Frankenstein for 30 seconds
Donkey Kick x 13 OYO – 3 rounds
Mosey to launch lot
Run to 1st basketball hoop – 5 H-R Merkins, on to 2nd hoop, 3rd & 4th w/5 H-R merkins at each
Repeat the above but with backwards run in between hoops back to start point
Circle up for 6MoM:
Russian Twist x 10 IC
Makthar Ndijaye x 10 IC
Flutter x 10 IC
Protractor
COT
Ye Olde Moleskine:
Enjoyed leading the pax at BaseCamp this morning. Thanks to Fireman Ed for allowing me to Q.
Welcome to FNG Justin P – “Bluto” – EH’d by Big Top…even though Bluto works with Stone Cold, Frostbite, Blue Cheese and others. Sometimes you need someone other than your co-workers to talk you into forsaking the fartsack. Look forward to seeing you post again soon Bluto.
So this morning as the pax was mustering, Udder & Geraldo finished a 4-ish mile ruck after wandering through Raintree. Udder stayed for the additional downPainment. Geraldo, disappointly, did not. That hurts brother. That hurts. Also – got a fly by (sort of a slow mosey by) from MallCop and Wolfman. Should have joined us for 6 MoM fellas a la Lex Luthor at The Rock on Saturday. So what could have been a pax of 18 remained at 15….subtraction by addition? what? something like that….
Some good work being put in at Base Camp today. At one of the darkest AOs in Area51, even with headlamps, it was hard to tell who was out front but everyone was giving good effort. Tried a new exercise in COP – Crab Cakes (No. Not named after Area51’s Crab Cake nor The Fort’s Crab Cakes). I liked it though my M was visibly disturbed as I tried it out in the family room last night.
Speaking of M’s – great to see the pax’s better 3/4’s (or 4/5’s in the case of most of you jokers) at the Christmas Party Saturday night. And T-claps to Prohibition for a great event.
Thanks also to Stone Cold for taking us out with prayer this morning before we all climbed back into our 4-wheel sleighs.
See you soon in the gloom at an AO near you….or near me, actually.
Announcements:
Sign-up for Joe Davis 5k and/or 10k – you won’t regret it…and that’s a Rock Thrill guarantee…and rumor has it he might even throw in one of his nasty used headbands for those that doubledown. Wait a minute…that’s disincentive.
Not going to lie, I ate a lot and not a lot of working out since the holiday. I missed last Friday so it was good to be back and time to burn off that food!
COP
SSH X 20
IW X 20
Merkins X 10
Elbow, um… Plerkins? X10 get in an elbow plank and push up to a full plank supposed to work triceps better and safer than dips… Supposedly.
The Thang!
Everyone line up,I will call the first exercise then the 1st PAX in line runs the hairband mile around the parkinglot while the rest of us do called exercise. When PAX returns he calls out an exercise for all to do and next PAX runs etc.
Exercises included:
A bunch of laps and LBCs, Merkins, Freddie Mercury, one leg squats, Carolina Dry Docks, Supine Pull Ups, Man Makers, Squats, Step ups, dips, and some other stuff I can’t remember.
Enough of that, follow me to the hill!
Backpedal up the hill, 3 burpees at the top x 3 rounds
Backpedal up the hill, 10 squats at the top x 3 rounds
4 MOM
Flutters, Rosalita, Dollys and done!
Moleskin
My phone said around 49 degrees but I was thinking it felt colder out, when I pulled up to the school it all made sense… Fellow F3Unionco/Metro brother Ice9 was there to get a little beatdown in before sitting on a flight to see family up north.
Great time this morning and good to burn off the lingering calories from all the turkey leftovers everyone probably ate during the week.
Keep telling friends and lets continue to grow the Union region!
Announcements:
Charlotte Rescue Mission is taking clothes now, Drop Thrill offered to Q that. There is also a coat drive going on, check preblasts on the site for further info.
Always an honor to lead!
Three Pax ignored the temptation to stay in the fartsack and posted on a cold, damp morning at Olympus.
COP:
Partner up with like size bell–CMIYC around the track with x 15 SSH chasers. With only three of us, two men farmer carried, while the other did SSH’s and we flappjacked until one lap was completed.
x 10 Merkins
Alabama Slamma Olympus Style:
Partner Up, P1 performs 20 Two-Hand KB Swings/P2 Performs 20 Good Mornings. Flapjack while P2 does 20 swings & P1 does 20 GM. Continue with the two movements counting down 1 rep at a time(19 swings/19 GM, 18 swings/18 GM, etc.) until each completes 10 reps of each movement.
AMRAP Circuit:
AMRAP in 5 minutes of x15 sumo squats/5 burpees
AMRAP in 5 minutes of x 10 reps per arm lawnmowers/x10 merkins
AMRAP in 10 minutes of x 10 reps upright rows/x 10 curls/x 10 tricep extensions
Mary-A little different this time:
4 Rounds of: Two Hand KB Swings/Goblet Squat to Two-Hand KB Press/1 minute elbow plank
Moleskin:
YHC showed up to an empty parking lot and started to wonder if I would have any company. A few minutes later Ickey Shuffle pulls up. As time drew closer to 7:00, and it looked like it was going to be just the two of us, he and I were about 30 seconds away from blowing off the workout and heading to an early coffeeteria rather than do a workout in cold, wet conditions. Luckily Mighty Mite pulled up, so the workout went on as planned. Thanks for sticking with that one guys. That’s one of those that looks better on paper than when actually implementing it. All in all not a bad hour spent with a total of 242 swings completed. I think the elbow planks at the end are tougher than they originally seem. Good 2nd F out there as well, discussing our various thoughts on the college football season.
Announcements:
Sign up for the Joe Davis Run
YHC & Ickey Shuffle are looking to form an Olympus team for the Spring Mud Run and need two more guys, let us know if interested.
Thanks for the opportunity to lead
Gullah
The Shovel Flag was planted, and 10, no wait – there’s #11 Deadlift; so 11 took off following Runstopper to the COP. #12 Tootie joined us a minute or so into COP…which ended up being the entirety of Runstopper’s 20 minutes…which was actually about 13 minutes.
The Thang:
This week was a bit of a roller coaster of a week for me. Fury 325 was topped off (pictured) at Carowinds. And yes that is a Christmas tree on the top of the lift/last piece of track placed. As most of you know, I got my name due to my love of all-things coaster. So as you can guess that was a high point of the week for me.
And yes, I’ve ridden Intimidator, 325 times (coincidence? I think not). It actually is I guess, but last year as I was finishing up my last rides for the year in September, rumors were flying that the new coaster would be 325 ft. tall, so I thought that would be a good place to stop. And that’s 325 rides since 2010 just to clarify.
Monday came word that mom was being moved to Hospice, and of course there was the bottom of the week. But my F3 brothers have kept me encouraged, and I know mom is going to a better place where she will be out of pain and discomfort.
Horsehead kindly offered to Q the whole morning, but I thought it would help me keep my mind off things if I was doing something constructive, and it did.
The morning dawned with something like a 50% chance of rain, but thank the good Lord for answering prayers in the affirmative, it stopped raining just as the Pax were rolling out for a #hairbandmile around the parking lot.
The Thang
After said Hair Band Mile…
COP
5 – Penalty burpees for Hair Band being late and missing the Hair Band Mile!
15- SSH
15- IW
20 – Squats
OK enough of that, you are going to get plenty of leg work here in a second.
12 Days Of Christmas (or 12 Days of Torture, whichever you prefer.)
Just like the song that you can’t get out of your head this time of year, you will repeat everything for all 12 days. Aye? Aye! As you can see, our true love is a sick and demented M. So you do 1 sprint, 2 buprees, etc. And every day you add one new exercise, then repeato all that you did before.
1-Sprint the parking lot.
2-Burpees
3-Carolina dry docks
4-Lunges (4 each leg)
5-Star jumps
6-Little Baby Crunches
7-Smurf jacks (crowd pleaser)
8-Squats
9-Freddie Mercury
10-Merkins
11- Flutters I think, or maybe mixed up the #.
12-Backwards run the parking lot.
Plank up in between sets as needed.
So that’s the end of my 30 minutes, on to you Horsehead!
Is this SPEARHEAD? I think I see a log!
Before I proceed with Horse’s part, I have to point out that BLC had brought his ruck, and for some
reason Hair Band wanted in on that, so Hair Band took the ruck (before) we started running across the fields. Well played BLC, well played.
Back to you Horsehead…
Moleskin
Good to see Big League Chew in the gloom! He usually posts at Olympus, but he descended the mountain to come hang out with us mere mortals. BLC and Byron were two of the three guys (Schedule C from Harrisburg is the third) that EH’d me into F3, yes for many months, but I finally gave in.
Strong work by all the Pax out there. I’m so glad the rain held off, it would’ve sucked even more in the rain.
I don’t think I’ve ever seen Double E even look like he’s working hard, but that last round of hair burners I think “about” did him in. Man is a beast. Thanks Double E for the canned food drive… as in driving over to Harris Teeter and grabbing three bags of canned goods before Coffeteria. Your heart is as big as your, um, heart. I have this against you… you went to N.C. State. But I digress.
At one point when Hair Band had the ruck on during the hair burners, he for some reason had a green sled on his back and he looked strangely like a teenage mutant ninja turtle. Dude! Is it time for pizza? Good work out there Hair Band, despite your hatred of running, I can see a big difference since my first Outland post in April. Speaking of April, there is a mud run coming up…
Missed Glass Joe in the gloom, but he was running a 5k with one of his girls who crushed her best time. PR crushed! Way to go girl!
Thanks for all the support this year in the ups and downs and decline of my mom’s health. I don’t know how people go through this stuff without the Lord and good brothers like you guys.
From Horsehead:
It was an honor to lead men more concerned about their health than their comfort. Many would have looked at the weather report and #fartsacked. And then we didn’t even get rained on! Well, a little sprinkle in COT. Till next time.
DT Out.
3 committed warriors met at the home of the Weddington Warriors for a downPainment on their weekend.
The Thang
COP (actually Triangle of Pain) In Cadence
SSH x 33
Squat x 20
Imperial Walker x 20
Merkin x 10
Mosey around to corner of school
People’s Chair – 30 seconds Regular, 15 sec Left leg high, 30 seconds Regular, 15 seconds Right leg high.
run around to far side of bridge
THE Jack Webb: 1 Merkin, 4 Air Presses; 2 Merkins, 8 Air Presses. Sounds simple, right?
By the time we got to 10 Merkins and 40 Air Presses, everyone had their money’s worth.
Mosey to Concession Stand
Hot Foot x 20 (think of a one-legged Box Jump, alternating, at double time)
Mosey to Stadium
Run stairs OYO for 5 minutes
Head under the bleachers for supine pull-ups x 15
Mosey around to Middle School flags (home of the Ice9 icy box jumps)
Grab a pillar for People’s Chair (random single leg pain)
Box Jumps x 20
Run around rest of football field back to concession stand
Derkins x 10
mosey to bridge, Lunge Walk across bridge
head to the top of back steps for Strolling Derkins (one Derkin on each step, move down, Derkin, repeat)
At back of HS building, People’s Chair (with more single leg time)
Lunge Walk across back of building, run to Rock Pile
Pick a rock, settle in. In Cadence
Curls x 10, Triceps x 10, Curls x 10, Triceps x 10
Mary
Found out that Intimidator is a beast at the Lunge Walk. He was out in front every time.
T-Claps to Hot Pants and Intimidator for showing true F3 colors and posting in the gloom. Trust me, it will get much gloomier; colder, wetter, harder to break the the grip of the fartsack. Great job getting out, and keep coming back!
Aye-
ridge and backwarmup: SSH x 25, slow squat X 25, Merkins X 10+peter parkers X 10 + Merkns X 10: o
Workout: On knee wall: step-ups x 10 each leg, Derkins X 20, Dips X 15; Jump ups X 15, Incline merkins x 15, Dips x 15, Step-ups X 10 each leg, Dolly X 20, Flutter X 20.
Mosey to fitness trail: Circuit training for 15 minutes: 5 stations with 3 sets at each station: Dips/Supine pull-ups, merkins, jump squats, pull-ups/chin-ups, burpees. Mosey…lunge walk across bridge and jog to the street at end of parking lot. Group 1 run to bridge and back while Group 2 repeats 20 merkins, 20 squats, 20 LBC. Flapjack. Repeat again with Dry Docks, Reverse lunges, Dying cock roaches. Flapjack. Mosey to loading dock area for Peoples chair for 2 sets including overhead presses and alternating single legs.
Mosey to upper parking lot. Bear crawls + bunny hop + bear crawls across the lot. High knees back. Lunge walk+ bunny hop+ lunge walk. Caraoke p and back. Run back to lake and Mary on the knee walls: LBC X 20, Freddy Mercury X 20, Protractor. Mosey back to start.