#F3Swift Preblast – Don’t Let the Year Fade Off…
Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
With the Joe Davis Run 10K/5K (http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/) on the horizon on 1/10/15, we’ll be starting a specific training plan to take us through the 10K/5K and on to the Spring Mud Run. More information to be shared later, but the focus of Swift of the next several months will be shorter VO2 max intervals with adequate recovery. Time for building strength, aerobic capacity, and plenty of shared pain mixed with the 2nd F.
No matter if the temps are 0 or 50, we’ll be out there pushing ourselves!
Making Preparations for Turkey Day
With Thanksgiving less than a week away, 8 men decided to post at Area 51 at 0700 on a frosty, 26 degree Saturday morning. Soccer season is pretty much over, so dad’s had morning open with no pending 2.0 games/practices. SF was planted in the cold turf at McKee Road Elementary and with everyone in tow, Twister led us out on a little jog over to the parking lot by the soccer fields. Circled up for COP:
- SSH x 20 (IC)
- IW x 20 (IC)
- Ski Abs x 14 (IC)
Enough of a warm up, let’s get moving to generate some warmth. Indian Run over to the track.
Line up along the track for a little work on the track infield:
- Karaoke right across the track infield
- Karaoke left back
- Butt Kickers across
- Backwards run back
- Bear Crawl across
- Crab walk back
Partner up along the track for a little partner work:
- P1 wheel barrow across the track infield
- P2 wheel barrow back
- Partners complete 20 Larry Craig’s (Hand slap merkins)
- P1 Partner Carry P2 across the track infield
- P2 Partner Carry P1 back
- Partners complete 20 Larry Craig’s
Jog around the back of the school to the logs:
- 10 Jump-ups
- 20 Donkey Kicks on the back wall of the school
- 10 Step-ups right leg
- 20 Donkey Kicks
- 10 Step-ups left leg
- 20 Donkey Kicks
Grab a piece of wall for People’s Chair:
- PC x 90 sec (Lower your arse 6 in., Arms Out, Left Leg out, Right Leg out)
- PC x 60 sec (Air Press x 30 IC)
Plank for 2 minutes
2nd Half – Abacus on Q
Complete 4 corners around the school building:
- Corner 1 – Dolly x 20 (IC), Flutter x 20 (IC), LBC x 20 (IC)
- Run to Corner 2 (playground behind the school) – Pull-ups x 10, Step-ups x 20, CDD x 20
- Run to Corner 3 at track – 7’s across track infield with Merkins & Squats (1 Merkin/6 Squats, 2 Merkins/5 Squats, . . . . 6 Merkins/1 Squat)
- Jog to Corner 4 at front playground – 10 Pull-ups, 20 Dips, 20 Incline Merkins
- Rinse & Repeat with following exercises in 4 Corners:
- C1 – Rosalita x 20 (IC), Back Scratcher x 20 (IC), CCV x 10R (IC), CCV x 10L (IC)
- C2 – Hanging Knee Raises x 10, Step-ups x 20, CDD x 20
- C3 – 7’s across track infield w/ LBCs & Jump Squats
- C4 – Pull-ups x 10, Dips x 20, Decline Merkins x 20
COT
Moleskin:
- Definitely a nip in the air as we gathered around prior to 0700 launch. PAX quickly switching over to winter gear. With that in mind, may want to check out Mudgear website, http://f3.mudgear.com/, for winter gear options.
- Twister definitely had the adrenaline flowing as he led the PAX out to start the workout. Jog over to parking lot for COP was a controlled sprint. Had a nice plan laid out for his 2nd Q.
- Donkey Kong seems to have an extra gear or two whenever the bear crawl is called for. Dude just takes off.
- Joker and Turkey Leg pushing a pretty good pace for the 7’s. Make it look easy even when it’s not.
- Good to have Huggy Bear back out there with us for another weekend beat down. Continues to work hard and put forth a strong effort.
Announcements:
- F3 Area 51 X-mas party is 12/6 at Sycamore Brewery. Signs up and payments through PayPal were due 11/20. Let Prohibition know if you still interested. HCs were due to Brewery by 11/20 deadline, but may still have space available.
- Joe Davis Memorial Resolution Run is scheduled for 1/10/15 in Fort Mill. Options include 1 mile Fun Run, 5k Run/Walk, 10K Run/Walk. Come out and support Area 51 PAX member Rock Thrill and his family as they work to raise awareness about help available for those struggling with addiction. Pre-blast/registration links can be found at: http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
- Chelms and YHC are forming a team, Team Chepul Hill, to participate in Charlotte Brain Tumor Race to help raise money for National Brain Tumor Society. Team Chepul Hill created to support our younger brother, Bill, who is battling brain cancer. Charlotte race will be held 3/21/15 at Marshall Park. Link to our team page can be found at: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
- Area 51 scheduled for normal time next Saturday, 11/29. Lobster Roll is the scheduled Q.
Taste of the Twitch
17 yobs who missed Fast Twitch this week got a taste of our running workout today.
The Thang:
Run to lower parking lot for COP
- SSHx20
- Squatx20
- IWx20
Run to NW entrance, start counter-clockwise ring run around campus. Stop 2x for 20 merkins each.
Branch off mid-way for gassers; 8x gassers (~50yds each)
Return to ring run around campus. Stop 3x for 20 merkins each.
Plank-o-rama at NE entrance.
Run back towards Church, stopping off in woods to gather a running rock.
Line up in front of church, partner-up. Partner 1 runs around clockwise, carrying rock. Partner 2 runs counterclockwise. Wherever partners meet stop and do partner exercise. 15x hand-slap merkins. Repeat above, with 20 derkins instead of hand-slap merkins.
Miscellaneous Mary while waiting for others to finish.
Line up in lot. Partner 1 runs suicide up to top of hill. Partner 2 does rock exercises: curls, presses, triceps extensions. Flapjack.
Return rocks back in woods.
Regroup at NE entrance. Catch me if you can w/10 merkins: ring run clockwise around campus to NW entrance. Regroup for mary while others arrive.
Line up for all-you-got back to launch point.
COT
Moleskine:
- Lots of mumble-chatter in COP today… seemed to die down once we got through a couple gassers.
- Radar risked egging on the Q, daring him to continue the gassers for the remainder of the workout. Almost considered it, but decided to have a little mercy. That has not gone well for others (see @PurpleHazeF3).
- Apparently Tiger Rag missed the call about a “running rock” by the size of the boulder he had in hand for the run around the church; also heard some noise about him losing his partner Radar on the catch-me-if-you-can. May need to take it easy on those running rocks in the future.
- Thanks for Cottontail for taking us out in COT.
- Always an honor to lead the fine men of F3. @BulldogF3 – thanks for the opportunity.
Announcements:
- Christmas party Dec 9; sign-up still possible on the website
- Custom Go Ruck signups open now
JUGGERNAUT!
5 brave souls ventured beyond their beds to face the all mighty Juggernaut beat down, moderate maybe or maybe not. Two got there early to swing a little iron before the rest of the pack arrived.
The Thang:
Warm up:
For a warm up we moseyed to each station of the 9 stations of the Juggernaut, describing what would take place at each spot then doing a warm up exercise. Total distance about 1/3 of a mile.
Along the way we did.
20 X SSH
15 X IW
10 X slow squats
10 X merkins
10 X CDD
Now after the pax had a chance to survey the course it was time for the main event the JUGGERNAUT!
The course was about 1/3 of a mile with 9 stations of pain.
Station 1: 5 burpees
Station 2: 20 squats
3: 10 merkins
4: 40 yard bear crawl
5: 20 step ups
6: 10 CDD
7: 10 pullups
8: Peoples chair with 30 air presses
9: 10 curls with the kettle bell of your choice 30-65 pounds of iron
Repeato for 45 mins
I believe everyone made it around at least 5 times
One final lap with stations of Mary and to pick up the cones
50 X LBC
10 X flutter
15 X Freddie Mercury
10 X heels to haven
15 X the dolley
20 X rosa lita
10 X sid the kid
30 X LBC
Moleskin:
Great job by the pack today, I was trying to get a workout that touched every part of the body, I think it went very well. Have a good Thanksgiving everyone. Thank you for letting me Q, always an honor. Slimfast thank you for taking us out in the ball of man.
Announcements:
Christmas Party
Joe Davis run
A Change in the Cards
13 men were intrigued to find out what a meathead was doing at a boot camp workout. We worked out in a circle, ran a football field, and even lifted some iron. Here’s how it went down:
COP:
SSH x 30
IW x 25
100 yard sprint and back (I promise it happened)
The Thang:
Mosey to the football field. Circle up. Kettlebells in the middle of assorted weights. Two stacks of cards in the middle of the circle. One stack for the pax, the other stack for the individual. Each pax member enters the middle of the circle. Turns over card for them to perform, and then turns over card for pax to perform until that person is complete with their exercise. The concept, to keep everyone moving and everyone honest. Here are the cards:
Pax:
Wide Arm Merkins
Burpees
Diamond Merkins
Shoulder Press
Lunges
High Knees
Jack Merkins
CDD
6 Inches
Individual:
20 Merkins
100 yard sprint and back
30 Tricep Extension
30 CDD
40 Merkins
10 Snatches
50 Mtn Climbers
50 Squats
10 Man Maker Merkins
10 Heavy Swings
20 Swings
20 Jump Squats
15 Burpees
Halfway through, we audibled and ran football field suicide sprint. (I happened, I promise)
Mosey back to the parking lot for Mary
LBC x 30
Rosalita x 20
Dolly x 20
Moleskin:
Great job out there by everyone given the structure change in the workout. As usual, once the pax understood their orders, everyone dug in and got to work. We all were at the mercy of the draw of the cards and ended up doing quite a bit of merkins in plenty of variations. Some of the pax got a first opportunity to use the kettlebell and find new muscles they didn’t know they had. T-Claps to Bulldog who showed up, Q jacked the weinke at one point, at the pax’s expense, and for his constant mumble chatter for 45 minutes straight. Always like your spirit! Thanks again for allowing me to lead such a great group of men.
Monkey Bar Mythbusters
Good mornin!! Let’s do a Hairband mile or two to get the blood moving.
Circle up and off we go with some side straddle hops and imperial walkers. Done.
Let’s mosey and explore. Off we go towards the elementary school (stop along the way for some rail slides and plank work).
At the playground:
(15) sec of supine rows
(15) sec of squats
(15) sec of push-ups
(15) sec of lunges
Rinse and repeat till YHC lost track of rounds.
Partner up. I choose Hairband!
P1 hangs on to the monkey bars while P2 runs a lap. Flapjack, rinse & repeat.
Then on to a quick round of (20) each:
Donkey kicks in swing
Step ups
Carolina dry docks
LBC’s
Time to cruise back to the middle school. Watch out for puddles. Whoops. Too late. (And it was a cold, icy puddle)
Stop along the way for our shoes to dry and some peoples chair, reverse planks, dips. And just because it was there: a quick downhill bear crawl down Middle School Mtn. Top those off with some lunges and then some 2 MOM and we are done.
Moleskin
Since Glass Joe stayed in the sack with his new furry slippers/kittens, HB and I went on a little exploration of the campus. We took advantage of the lighted elementary school playground to conduct our own little Mythbusters experiment. You know that scene in the movies where the hero hangs on to the ledge while the villain waxes on (and on and on) poetically? I don’t know how HB fared, but YHC would plunge to his demise after about 20 seconds. The downhill bear crawl / while breathing in the bus diesel fumes was a delightful combination that everyone should experience.
Closed our time with prayer.
Announcements
Black Friday version of Overdrive is good to go with Glass Joe on Q
WELCOME BURPEES & THE PAIN CIRCLE (SAID NO ONE EVER!!)
Nothin’ could be finer than to be with 8 PAX in the Glorious 26 Degree Frosty F3 Outland Sun Valley Middle Carolina Gloom on Saturday Morning??? Ummmm… EL HORSEHEADO WOULD YOU SAY WE HAVE A PLETHORA OF BURPEE-O’S?? Answers Below!!
The morning began with a 6am Pre-Workout 5 Miler led by GJ, EE, and DT to get things going! All accounted for, Begin Beatdown:
COP – HH on Q
35 x Side Straddle Hop IC
20 x Imperial Walker IC
15 x Good Mornings IC
15 x Mountain Climbers IC
THAT THANG
HH – “2 Options, Running workout or Non-Running workout??”
Mumblechatter amongst PAX
HH “OK Let’s Mosey”
Mosey to Practice Field
HH CALLS – 100 BURPEE CENTURY SET – Si, El HorseHeadO, We have a PLETHORA of Burpees
10 x Burpees in 60 seconds, Jog 5 Yards, followed by 30 seconds rest.
Repeato 10x = 100 Burpees!! SOLID!
Mosey to Baseball field for a little Mary Ab-O-Rama
15 x Flutter IC
20 x LBC IC
Mosey to EE’s Special Pain Circle with Varied runs along the Way!
Karaoke Left
Karaoke Right
Backwards Run
Forwards Butt Kickers
High Knees
Bear Crawl
Crab Walk
EE ON Q
Alright Fellas!! Time for 30 minutes of Pain Goes Like this:
15 Stations (Toys Including KB’s, Dumbells, Pack O’Shingles, Sleds, Plates, PVC Pipes, Mini-Trampoline, “Grandma’s Walker” Workout Center and Famous HH Tunes) – 30 Minutes – Sled-Burners are Time Keeper & Switch when complete
Station 1 – Horse’s Methane Sled-Burners – ~ 35 yards apart down and back(Time Keeper)
Station 2 – Counter Top’s 2-Handed KB Swingers AMRAP(various weighted KB’s)
Station 3 – Glass Joe’s Punch Out AMRAP (w/ 10 lb Dumb Bells as fast as possible)
Station 4 – Zip’s Whatever Yard Dash (~80 yards, forward up, run backwards back)
Station 5 – Turnpike’s New Jersey BombJacks – AMRAP
Station 6 – Hair Band’s Rockin’ Hair Burners – 45# plates ~ 35 yards apart
Station 7 – Double E’s “How Low Can You Go” Shingle Squats AMRAP w/ Bundle of Shingles Duct Taped
Station 8 – Drop Thrill’s Rockness Thrusters AMRAP – w/ 30lb Dumb Bell Ground to Overhead Thrusters
Station 9 – Donut Hole’s Speed Rope-A-Dope AMRAP – Speed Jump Rope
Station 10 – Shepard’s Burpee-Mania AMRAP – Yes More Burpees
Station 11 – Electric Slide’s Pipe Jump AMRAP – 3 PVC pipes ~ 3′ apart side jumps front back etc
Station 12 – Late Show’s Lunge Yo Legs Off AMRAP – Walking/Stationary Lunges w/ 2 x 25lb KB’s
Station 13 – Spielberg’s KB Flutter-Press AMRAP – w/ 25lb KB or 30lb Dumb Bell
Station 14 – Snowman’s Merkin-Mania AMRAP
Station 15 – Steak-Umm’s 6-Pack O’Abs LBC’s AMRAP
Finish off with 1 MOM
20 x LBC’s
Protractor Countdown – 90, then 60 down to 1
PAIN CIRCLE COMPLETE!!
MOLESKIN:
Excellent work by all today. HH’s Century Burpee-fest and EE’s Pain Circle proved to be an Xtreme recipe for a Burner workout! Not a lot of Mumblechatter amongst the PAX, but all performed at a very high level. Some speedsters on the Snow Sleds (Sled-Burners) (notably those under 9 years old) as well as some massive failure going on. Some have a deep hatred of these things by now. The 45# Golds Gym plates are still very sticky and that makes them suck-so-good even more!
ANNOUNCEMENTS:
– Electric Slides Wife progressing very well. Keep ES’s M and ES Family in your prayers.
– Drop Thrills mother still in hospital – Prayers needed for DT’s family and Mama DT!
– Continued Prayers for Zip! We are all Here for you Brother!
– Overdrive may converge 11/28 – More Info to Come
Always Enjoy Sharing the Pain of the Outland and Growing with you Gentlemen!!
Double E & Horse Head
Man Training at Day Zero
12 pax did what pax do. The place it was done was McAlpine Elementary. The goal of YHC and co-Q Jamboree was to bring some of this, a little of that, and a lot in between. We were striving for tired muscles and some good burn. It went something like this.
COP: SSH x 25, IW x 20, MC x 20
Mosey to Benches: Step Ups x 10, Broad jumps x 10, Jump Squats x 10 (2 sets)
Mosey to fields for Iron Horse Special: 40-Yd Merkin There & Back 20,19,18…4,3,2,1
40-Yard There and Back Pyramid:
Do 4 exercises at each side (Plank Jack, HTH, V-Sit, Dolly & Back) x 5,10,15,10,5
Partner Up for Prairie Fire Mary: L, C, R x 10
Hand off to Jamboree at the half way mark for his appropriately named 4 CORNERS OF P (Fast Mosey to each corner):
CORNER 1 (basketball court): 12 Makthar Ndiaye IC, hold 6 inches, 24 Flutters IC, hold 6 inches
CORNER 2 (far corner of school): With Rock 12 Deep Squats, 12 Overhead presses,12 Tricep extensions, 12 Curls
CORNER 3 (Right front of school): Wall Sit with 72 Air Presses IC
CORNER 4 (Left front of school): OYO 12 Double Merkin Burpees
CORNER 5: 12 Manmaker Merkins IC Hold 6 inches, 24 Flutters IC Hold 6 inches
CORNER 6: With Rock 12 Deep Squats, 12 Overhead presses,12 Tricep extensions, 12 Curls
CORNER 7: 24 Donkey kicks
CORNER 8: 12 HR Burpees
CORNER 9: 12 Rock Hoppers IC, Hold 6 inches, 24 Russian Twists IC
CORNER 10: With Rock 12 Deep Squats, 12 Overhead presses,12 Tricep extensions, 12 Curls
CORNER 11: Step ups 12 each leg, Wall Sit Hold L. leg up X 2, Hold R. leg up X 2, Hold 30 sec.
CORNER 12: 12 Burpees
Circle Back Up for Finale: Finish at b-ball court 24 Bicycles IC, hold 6 inches for 30 seconds
Count-o-rama: 1,2,3…10,11,12
Name-o-rama: Teddy, Dear Abby…Jamboree
Moleskin:
Well, it started with 11 strong and punctual men but finished with 12 eventually. Record tardy and coming in with such fresh energy (hate). The frozen ground caused some men to get tougher today though it took working through mumble chatter brought on by temporary weakness. The iron went to work and began to sharpen the iron and gloveless Garbonzo somehow forced out 200 merkins on the Iron Horse Special. This exercise was a real fan favorite and at 17,16,15 the pax began to call out form and other chatter to take their mind of the slow constant burn that was overtaking the shoulder and chest (and fingers). Legs, Chest, Stomach, Shoulders were all targeted and destination hurtfultown was achieved. By the halfway turn, YHC questioned if a Q has ever tapped out and went home when completing his part…what Jamboree added to finish certainly did finish and extract and use up ALL of what every pax had left. Great partnering Jamboree. You and I concocted an evil and merciless wienke.
A story was told by an un-named member of the pax about a Catch Me if You Can Game that was played on another un-named pax not at this workout who’s name rhymes with Riger Tag. This story involves the un-named pax to disappear behind a tree while Riger Tag went running and running and not catching and into some sort of barking and yawping at said un-named target. Who says we can’t have fun in the gloom? Classic!
Also, Stone Cold asks Radar how’s the “training” going? Not knowing what he was talking about I simply asked if the training was on how to be a man? Honest enough question. It was later found out that Radar is preparing for Kiawah Marathon that he and others such as Purple Haze, Frazier, Soul Glow would be running. No comment on the Spackler banter, aside from his being the host and there for the drinks. A very important role by the way. Fellowship is important man!
Oh, last how could we forget the Grab a Rock. After YHC has been getting back into the workout groove so was quite taxed at hand off to Jamboree. My rock caught some attention. I really thought it was appropriate and was modified to mirror how I felt at the moment:
Announcements:
Before recording… I forgot who is Qing next Saturday at DayZero (The Mouth & ???)
Christmas Party – 12/5 – SIGN UP, deadline target was 11/20, but can still get in
Joe Davis Run – Sign up
Church on The Street or Sunday morning 12/6/2014 at 6:30 AM. Older 2.0’s works.
Shoe Delivery to Charlotte Rescue Mission – we hit 400 shoes!
When the temperature goes down, the reps go up.
4 hearty and weather-proof men made the long steep climb out of the fartsack this morning, and were rewarded with a downpainment worthy of their Commitment.
The Thang
SSH x 25
Squat x 25
Merkin x 10
Mosey around to the Rock Quarry, find a friend (civilian counts)
Rock Squat x 20
Tricep Extension x 20
Bicep Curl x 20
Overhead Press x 20
Same cycle, count 15
Same cycle, count 10
Count 5, then back up by 5’s to 20.
Mosey around back of school, grab some wall
People’s Chair for 90 seconds, with alternate Left and Right leg up thrown in.
Cross bridge to Concession Stand
Today’s Special is 20 Box Jumps, 20 Derkins.
Buy one round, get second round free – (also known as Rinse & Repeat)
Run back across bridge, 60 seconds of Merkins. All you can do.
Cross bridge, 60 seconds of Burpees.
Cross bridge, 60 seconds of squats.
Cross bridge, 60 seconds of LBCs.
Cross bridge, head to football field.
Tunnel of Love- Line up shoulder to shoulder; Each man planks with high hips, one man crawls thru and resumes position at other end. Each man takes turns until Pax make it across field.
On track, run to far end for Heels to Heaven x 15.
Run back to start, Rosalita x 15.
Back outside stadium to side field hill for 11’s.
1 Squat at bottom, 10 Merkins at top.
Two Squats at bottom, Nine Merkins at top. Continue to 10 Squats, 1 Merkin.
Run across bridge (something different) to back steps of school.
Bunny Hop up steps, run around to back wall.
People’s Chair for 60 seconds.
Mosey back to bus lot for Mary
LBCs x 33
Bicycle x 25
Flutter x 25
Dolly x 25
Plankarama
Great to have Hot Pants and Intimidator out on this frosty morning. A reminder to all that we post rain or shine, in the dark, in the cold, in the gloom.
If the good Lord gives us a day, we will embrace it with a morning workout.
Rockorama got a little spun up, while YHC tried to teach a Philosophy major how to count.
He may need to retake the course –
11’s seemed to run on as site Q’s where running their mouths as much as running the hill.
Tunnel of Love was planned for a larger crowd, but the good news was we didn’t have to crawl as far.
Tell your friends about F3 Commitment, and help your new Area of Operation grow!
Snowflake
Back Blast – Joust – Fun Friday
17 faithful men showed up for a Fun Friday – many with shoes in hand!
COP-
5 burpees, 15 SSH, 5 burpees, 15 IW, 5 burpees, 15 mountain climbers, 5 burpees
The thang…
mosey down to track and began the tour of the campus…
Began with 10 LBCs, ran on track to bottom of grandma mtn, 10 heals to heaven, ran up grandma mtn to playground, 10 hanging knee ups, ran to top of stadium bleachers and did 10 dips, ran down stadium steps and did 10 step ups, ran around track back to where we started.
Split up into 2 groups – Mustangs and Clydesdales – rinse and repeat tour of campus two more times. Staying as a group but pushing each other hard.
Mosey back to football field where we Split into 4 groups and did three sets of an ab exercises while one guy from each group ran 50 yards and then we rotated. Ab work… Mason twists, Peter Parker, Parker Peter, plank jack, rock hoppers, heals to heaven
Mosey to other end of football stadium where we had a little fun Friday. Split into two groups. Each kick 30yrd field goals at same time. Winner did 5 Merkins, loser did 5 burppees- all kicked, many failed…
Ran 100 yrs and up Grandma mtn. 10 hanging knee ups, 20 LBCs, 20, plank jacks, ran back down and mosey back to parking lot
Great work by everyone! Bush nailed his field goals – made you think he should replace Graham Gano. Loved the tour of the stadium – iron sharpens iron and you guys were killing it! Thanks to everyone who brought shoes. My unofficial talley from Joust is 101 total. Unreal! Thanks guys Charlotte Rescue Mission is the winner and Tiger Rag was the ummm… Loser!