Over 2 walls but NOT 3

Over 2 walls but NOT 3

Over the wall

3 brothers met at 0515 at the Vine Restaurant at the Ballantyne AO on Halloween to prepare for the mud run next spring. Here’s what we did:

The Thang:

We crossed Ballantyne Commons to the parking deck behind the movie theatre. Run up to the top with a few burpee and merkin pain stations along the way. At the top of the deck, we jumped over the 4 foot walls that run up the deck (about 10 in total) and ran down the stairs.

Run down Ballantyne Commons, east with some bench jumps and lunge walks thrown in.

Turn left on Ballantyne Corporate Pl then crossed the street to the premier parking deck #1.

Run up to the 2nd level of the Premier parking deck and 5 Burpees OYO. Run up and around to the 3rd level 5 Burpees OYO, Run up to the 4th level 5 Burpees OYO, run up to the 5th level.

Line up for sprints across the deck with 2 – 5 foot wall jumps and run back to the starting point X 2. The Q made it clear that the PAX should only jump over 2 walls, but NOT 3. The 3rd wall is the edge of the parking deck and drops off 5 stories to a nice patch of grass at the bottom. The PAX then headed down the stairs back to Ballantyne Commons heading east.

We stopped for a few merkins and headed down the back trail west towards premier parking deck #2 and we ran around towards the top of the deck. Line up for sprints across the deck with 2 – 8 foot wall jumps and run back to the starting point X 2. Again, the Q made it clear that the PAX should only jump over 2 walls and NOT 3. The PAX then headed down the stairs down Ballantyne Corporatte Pl across the bridge and to the athletic trail. Along the way, we stumbled across a doe and her 2 fawns.

On the athletic trail, we did 3 sets of low arm walks and 3 sets of high arm walks. Q attempted a few muscle ups at the suggestion of Champagne after the Spartan Race, but that turned out to be a major fail. Need to practice my form. Head to the COT around Lock Ness.

Moleskin:

3 PAX proved they were Brave enough to handle Madame’s challenge this morning. I’m guessing the men were scared of ghosts and goblins that were out getting ready to scare the children of Ballantyne tonight. We ended up covering 4.5 miles in the hour and climbing about 20 walls that ranged from 4 – 8 feet tall.

Always a pleasure leading the men in the gloom.

Announcements:

Spring Mud Run sign-ups aavailable soon. Build your team.

Bring your old shoes next week to donate them to the men’s shelter. Need clean, men’s athletic shoes.

Great work this morning men!

 

No Haggis, No Bricks, No Problem

With our fearless site leader out, the virtual shovel flag was planted and 17 of F3’s finest shook off the Panther lose and met in the gloom for their weekly dose of Centurion.   The clock hits 5:30 and Haggis is not to be found so off we go with YHC making it up as we go (like I do even when I know if have the Q).

The Thang:

Jog to small parking lot for COP

SSHX20, 10 hand release burbees OYO (HRBOYO), MC’sX20, 9 HRBOYO, Peter ParkersX20, 8 HRBOYO, Slow SquatX20, 7 HRBOYO, Wide arm merkinsX15, 6 HRBOYO, jumping lunges 20 total movements, 5 HRBOYO

Jog to pool parking lot for triple nickle with merkins at top and squats at bottom

  1. Round 1 – bear crawl
  2. Round 2 – crab walk
  3. Round 3 – bear crawl
  4. Round 4 – crab walk
  5. Round 5 – burpee broad jump

Jog to shopping center at corner of Carmel and 51 for Jamboree special – run the steps with 11 HRBOYO at the top, 10 in the lot and keep running the circuit going down the ladder to 1 (6 total trips – switched to flying squirrels at 7)

6MOM – low dolly, high flutter, Freddie Mercury, low flutter all X20

Jog to tables at front of school for step ups, dips, derkins

  1. Round 1 -10 of each
  2. Round 2 – 10 of each
  3. Round 3 – 15 of each
  4. Round 4 – 20 of each

Naked moleskin:

A few of the new guys didn’t know what a Haggis is and were not sure he/it really exists (only 1/3 of Americans visiting Scotland believe it) but will have to wait for the next time to confirm as we headed out without our man on site.   Hoping he is ok and just had too much fun watching the American version of football.

Frasier and Checkpoint were out front for the stair work but I’m not going to give them a Larry Bird since they are not the slow like LB.   I would have given them a LB if they had lapped me.

Mermaid gets the big brick next time for pointing out that Abacus beat me in the triple nickle (#motivation for next time – never let your little brother beat you).  Abacus is getting stronger and faster so not as easy as it was a year ago.

Lots of new faces to Centurion this am – great to see you guys and hope you got your money’s worth (even with a substitute Q). Strong effort by all.

Announcements:

Joe Davis memorial run.   See F3 Nation home page for pre-blast and link to sign up.   Double down opportunity with 10k and 5k separated by 30 minutes so you can do both.

Tutoring started up and we can always use help.  Contact me at pchepul@gmail.com if interested in learning more.   Otherwise, find another way to make #Impact either by helping out in other efforts or starting something up on your own #starfish, #reverseflow #ISI

Please remember to bring old shoes next week.

As always, it was an honor to lead such a great group this am

 

 

 

Early Trick or Treat at the Peak

10 PAX ventured to Peak 51 for some pre-Halloween DownPainment but not many treats.

The Thang:

Take a lap around the AO mixing up butt kickers, high knees, and karaoke making our way back to the lower parking lot.

COP

  • SSH x 20
  • Merkins x 10
  • Imperial Walkers x 20
  • Merkins x 10
  • Squats x 20
  • Merkins x 10

Partner Work

Partner up, size and speed does not matter.  Partner 1 does suicides to each light pole and back while Partner 2 does called exercise, then flapjack.

  • Round 1- LBCs
  • Round 2- CDD
  • Round 3- Flutter kicks
  • Round 4- Wide arm Merkins

Animal Crawls

Move to behind the ball field and line up for some animal crawling fun.

  • Round 1- Bear Crawl 1/2 way lunge 1/2 and sprint back
  • Round 1- Crab walk 1/2 way lunge 1/2 and sprint back
  • Round 3- Bear Crawl 1/2 way lunge 1/2 and sprint back
  • Round 4- Crab walk 1/2 way lunge 1/2 and sprint back

Jack Webb

Mr. Webb made an appearance, always a crowd favorite, up to 5 and back down again.

Tunnel of Love

Line up shoulder to shoulder, plank it up, and get crawling through the tunnel. Repeato

Track Work

  • Round 1- Fellowship lap
  • Round 2- Indian Run

Mary

  • Flutter x 15
  • Dolly’s x 15
  • Rosalita x 15

Moleskin:

  • YHC was working on a waltz-like count with the squats during COP, my apologies.
  • Kotters and welcome to Area 51 Clubber (Andrew Laing), we’re looking forward to seeing you again.
  • There was quite a bit of Tommy Boy quotes and chatter at the beginning of the workout, a classic.
  • The tunnel of love is always fun and Robin Hood rightly reminded the PAX to refrain from any noxious emissions  during said exercise.
  • Four posted for the pre-workout run Sensei, Slim Fast, Good Hands, and YHC.
  • Sensei and Good Hands getter stronger and closer to that 8:15/mile pace each each week.
  • Thanks Slim Fast for taking us out
  • It is an honor as always to lead, please sound off with any mumble chatter.

Announcements:

 

Nothing like the sound of hairburners in the morning

14 Meatheads posted today for a little work that would push the boundaries of what is considered normal and what could be labeled as insane…the result, all 14 Pax took the bull by the horns and really impressed YHC today.  Excellent and strong group of men out there today.

The Thang:

Warm up:

SSH x 20

SSH with KB in Left Hand x 10 in cadence

SSH with KB in Right Hand x 10 in cadence

Mountain Climbers Over KB (Slow Cadence) x 20

Gear and Kettle Bells the Perfect Combination: Partner Work:

     – P1 Sprints 75 yards to Kettle Bell Circle  while P2 works station:

– QIC calls out what KB exercise for Pax to do each round

– When P1 gets back, P2 trades off implement and sprints to KB Circle and does work

– Each round Plank until all Pax return and await QIC to call out next KB Exercise for that round

Gear Stations Include:

Fire Hose Run x 100 yards

Weighted Sled Pull x 65 yards

Hariburners x 65 yards

Barbell Clean with Press 115lbs

Ruck 135lbs Sandbag x 80 yards

Side-to-Side Sandbag Squat w. Press (starting point on ground at left, explode up with full press and end on the ground on the right side, flapjack and rinse and repeat)

Rope Pulls – Kettle Bell tied to Rope, hanging 10 feet.  Pull from ground to top over and over

Kettle Bell Exercises:

KB 1 handed swings x 15 each side

KB 1 handed high pull x 15 each side

KB 1 handed snatch x 15 each side

KB 1 handed rack x 15 each side

KB Upright Row x 30

KB 1 handed overhead press x 15 each side

Kettle Bell 2 handed swing x 50

NASCAR Hairburner RACE

     – Pax forms up a Huge Circle and brings bells

     – 4 Pax line up on the inside of the circle single-file and performs race with Hairburners NASCAR style within the Loop

     – Rest of the Pax performs Mary exercises until 4 Pax come back and trade plates off to the nex 4 Pax

     – Rinse and Repeat x 4 rounds

Exercises: LBC’s x 2, Flutter and Dolly

COT

Molesine:

This workout was Varsity level and everyone killed it today!  The mix of Kettle Bell, Gear and Cardio was a receipe that really pushed the Pax to dig deep and simply move weight. 

As it was so dark, it was tough for YHC to see and point out individual performances.  Normally I’d have more to post in the Moleskin, however relying on the teams to comment below about what they whitnessed today.

Again, thank you for posting with us and it is an honor to lead such a strong group of men.

Respectfully, The Hoff

It was 1985, and it was a glorious year in the Heartland

Now for a stroll down amnesia lane.

It was 1985.

The Kansas City Royals were World Series champs, the Monsters of the Midway were on their way to the Super Bowl title, Ronald Reagan (of Tampico, Illinois) was in the Oval Office.  Glorious!

Wham! had 2 of the top 3 hits of 1985….ok not so glorious.   And who could forget the #85 song in the Billboard Top 100 of 1985 – “Who’s Holding Donna Now?” by Debarge….?  Answer:  Hopefully absolutely everyone forgot that…until reading this.  However, I’m pretty sure TR has that one among his voluminous iTunes library.  One additional musical note to mention in keeping with the Heartland theme —  Champaign, Illinois’ REO Speedwagon had the #13 hit (YHC’s favorite #.  That’s the #, not the song) —  “Can’t Fight This Feeling”

Ok….enough of that.  Speaking of fighting feelings….YHC felt like fartsacking quite frankly.  And after two late nights of watching my beloved Kansas City Royals – that’s exactly what I would have done had Bugeater (fellow Heartlander from Omaha, NE – home of the KC Royals’ AAA Storm Chasers and Alex Gordon) not tapped me to Q the Thursday painfest warmly known as Hydra.

So after logging about 3 hours and 47 minutes of sleep, interrupted constantly by a nearly 15-year old dog that is taking dog years off YHC’s life, I jumped out of the fartsack and headed over to Olde Providence Elementary to cook up some pain stew for the pax.

The Stew:

SSH x 25

H-R Merkins x 25

IW x 25 (Gummy asked what muscle group(s) IW’s are supposed to work?  Answer: none really.  It’s just mindless time for meaningless mumblechatter and for YHC to mentally compile a weinke.)

MC x 25

Run 1/4 mile to entrance of Chadwyck

Plank up.

CDD x 20 or so

Run 1/4 mile to Chadwyck Commons

LBC x 25

Run 1/8 mile to Ashridge Lane (really should be named Ashridge Hill)

Plank up. Run to top of hill. 10 burpees OYO. Run down. Plank.  Run up. 15 CDDs OYO. Run Down. Freddy Mercury x 15 IC. Run Up. 10 burpees OYO. Run down. Plank. Run up. 13 Knee-ups IC. Run Down. Plank. Run up. 15 H-R Merkins OYO. Run down.

Not sure that was the exact order of events on Ashridge Hill, but it was something like that.

Indian Run to Bugeater’s front yard, which is well decorated for Halloween, by the way.  YHC had the pax lined up facing Chez Bugeater.  With ghost in tree hanging to YHC’s left, we did 10 slow count jump squats IC.  Editorial Note:  Bugeater’s Halloween decorating skills are absolutely no match for fellow Area 51 pax member: Cheese Curd.  Cannot imagine that Curd’s holiday yard decorating skills have any equal in all of F3Nation.  Shall I post pictures to prove this?

…..back to the stew recipe

Indian run back to front of Chadwyck

Run back down Rea Rd to OP for the last helping of stew.

Very Slow Flutter x 15?

Plankorama for the last couple minutes with each of the pax taking a turn giving widely varying 10-counts while we were planking at 6″ position.  IH had the most creative/rhythmic cadence.

COT with solid takeout from Iron Horse.

Announcements:

12/6/14 – Area51 Christmas party at Sugar Creek Brewery – organized, hosted & DJ’d by Prohibition.

1/10/15 – Joe Davis Memorial Resolution Run – Baxter Village YMCA in Fort Mill.  Register: https://joedavisrun.racesonline.com/register

And bring men’s athletic shoes – lightly used/no holes – #SoleRedemption #youknowthedealbynow

There’s some competition between TR/Kevlar and Header/Joust  involving shoes, going shirtless all winter, F3BigBlack filled to the brim with sneakers and who knows what else, Joker delivering the shoes wearing his wooly vest, etc, etc.

Happy Halloween to all of my F3 Area51 brethren.  Go Panthers!

 

Heart Broken

Broken Heart

 

 

 

 

21 pax including 2 FNG’s (welcome Go Daddy and Bout Time) showed great determination and stamina this morning at Rebel Yell but ultimately had their hearts broken and will stomped upon to start out their day.

The Thang

Spackler Q

Mosey down Murderhorn up to pool parking lot for a short COP.

20 SSH

Partner up – Partner 1 does called exercise while Partner 2 run down to stop sign and back.  Flapjack

Dips

Incline Merkins

Squats

Plank work

Heartbreaker Q

Mosey to base of Murderhorn

15 merkin OYO

2 groups Indian Run up Murderhorn back to parking lot.

LBC’s while we waited on the six

Partner 1 does called exercise while Partner 2 runs lap around parking lot

Merkin

Heels to Heaven

Squats

Dolly

Partners run opposite ways when meet complete 20 hand slap merkins then return to base.

IW

SSH

Rosalita

15 Burpees OYO

Completo

 

Moleskinny

Big Thank You to Heartbreaker for stepping up for his VQ at Rebel Yell.  You did a great job brother.

Welcome to the FNG’s :  Joel Palmer (Bout Time) and Dan Rutledge (Go Daddy).  Joel has been hearing about F3 for the last 3 years but is just now posting for the 1st time.  Must have been some pretty weak EH’ing going on I guess.  Bout Time you showed up brother!  Dan humbly stated he worked for an internet site but was quickly called out by our very own Mic Check as Dan is the owner and creator of the site.  If you want to find out what it is, find him, introduce yourself and talk to him.  It’s not Go Daddy nor some XXX site (which by the way was thrown out as a potential nick name – and no Purple Haze, it wasn’t me with that idea).  Great to have you guys out and look forward to posting with you in the near future.

Certainly an M&P kinda day.  Not a lot of creativity but I can guarantee that everyone got their cardio fill this morning.  Frehley’s was happy, and no doubt we all were as well, that he took care of his business prior to posting #smokebombs.  Bunch of guys were flying out there today – Throat Cotton aka Hairball, Mic Check, Freud, Rump Roast (think it was you).  And making the Rebel Yell Not Top 10 of the day – Peaches rolling around like a dead cock roach after cramping during the Rosalita.

Thank you to Mic Check for taking us out in prayer and congrats again to your MadBums.

Announements

If you haven’t done so already, sign up for the Joe Davis Memorial Run.  Attached is a link to the pre blast and registration instructions.  I highly encourage everyone to sign up for both the 10K and 5K even if you don’t play to do both.  It’s for a great cause.

http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/#comment-41926

We need more shoes for #SoleRedemption.  Thank you Crab Cake for your donation today.  I want to see @F3BigBlack weighed down.

 

Snow Man on Fire Part Deux / “The Beatdown”

10 Men gathered in the gloom of Outland for a frosty beatdown. Snowman was on a mission to prove that his previous showing of over the top vivaciousness wasn’t a one time deal as he lead the PAX for a brutal conclusion to the week’s voluntary drubbing.

The Thang

CT kickoffs the Q

Slow mosey through the parking lot and a couple trips around Electric Slide’s motor coach while he changes out of his bunny slippers and into some proper footwear and then over to the shovel flag.

COP
– SSH x 20
– IW x10 and a failed transition into Imperial Squats (IS). basiccally an Imperial Walker with a quat in between. YHC couldn’t get the count right so the PAX had to set me straight. once i learned to call count it went much better
– Imperial Squats x20
– Perfect Merkin x10
– LBC x10

Indian Run over to Shiloh Elem playground with a Squat walk through the gauntlet and Fence Burpees x10 (always a crowd pleaser).

She Hate Me ~ 5 minutes
– Step ups x40
– Mule kicks on the swings x20
– Decline Merkins x10

Indian Run back to the SVMS parking Lot with various pains stations and agility work along the way.

Hand off to Snowman

  • Indian run 20 LBCs
  • Plank
  • Indian run
  • 15 merkins / Plank
  • Indian run

Grab a rock and a partner and line up at the practice field

Partner 1 does the following:

  • Run to cone #6 / 25 merkins
  • Run to cone #5 / 25 back scratchers
  • Run to cone #4 / 25 Carolina dry docks
  • Run to cone #3 / 25 LBCs
  • Run to cone#2 / 25 Freddie mercury
  • Run to cone#1 / 25 side straddle hop

Partner 2 uses the rock

  • 1st set 15 curls
  • 2nd 15 rock squats 
  • 3rd set 15 chest compressions
  • 4th set 15 tricep extensions
  • 5th set rock15 squats
  • 6th set hold rock out at arm length

As partner was doing was running to the cone and doing the work out there, partner 2 does the rock workout. Both partners switch when one gets back or work out is completed. After that we did tunnel of love. Then we put the rocks back and did a Indian run back to the shovel flag. We stopped along the way to do 10 merkins ( I think that’s what we did) and then mosey to the base of the hill and do reverse lunge up the hill and run to shovel flag.  At shovel flag did Merkin around the clock adn couple minutes of Mary.  

Moleskin: Snowman brought his almost famous energy and enthusiasm to the lead this week for his inaugural lead. This began by double E calling him out on Friday to lead the next day and Snowman accepting and in turn challenging every one of the PAX to post no excuses. Strong start and a great job leading the pax through a brutal beatdown.

Story of the day.. All PAX were working on minimal sleep, as usual, but Glass Joe wins the prize by staying out all night Friday and posting with less than 3 hours of sleep. To boot he arrived @ 0600 for a five mile run with Double E and then into the normal hour beatdown from 0700 – 0800. T-Claps brother… i hope you got a nap that afternoon.

 

Home on the range

28 strong for the launch of what is sure to be a strong site for the F3UnionCo #movement.

The Thang:

1 lap around the LARGE parking lot. .33 miles

2nd lap with exercises on the corners:
Corner 1: 25 Merkins
Corner 2: 25 Squats
Corner 3: 25 Carolina Dry Docks
Corner 4: 25 Squats

3rd lap:
Corner 1: 25 hand release merkins
Corner 2: 25 Dolly’s
Corner 3: 25 Manmaker Merkins
Corner 4: 25 LBC’s

Plankorama led by those Pax that are faster than YHC. (Ice-9, Hops, Tiger Rag)

Mosey accross the campus to the picnic tables
Pain Stations: 3 Rounds of
20 decline merkins
30 dips
40 squats

Mosey around the back of the building to the brick retaining wall
Partner up
P1 up and over the wall run to the top of the hill and back around while P2 Planks
Flapjack

Round 2: P1 over and run, P2 Low Slow Squats, Flapjack

Round 3: P1 over and run, P2 Freddie Mercury, Flapjack

Round 4: P1 over and run, P2 Maktar Ndjaye, Flapjack

Jog to the top of the lot, Indian Run back to the COT/Lot

Directionally challenged Q led to some confusion on the corner which led to a lot of mumblechatter, which led to Merkins to quiet and calm the Pax back down.

Return to 2 line formation and indian run back to the lot.

COT: 20 LBC’s in Cadence

Recover

Moleskin:
Very animated and energetic group led me to get the group moving quickly. Less talking, more breathing. Appreciate the A51 support! It’s still a strange land for me and I look forward to working with my beat up comrade Bratwurst in getting this bad boy rolling. Sorry it wasn’t a bit more FNG friendly but I couldn’t forego the chance to show off the AO. I also like for the Pax to know they’ve worked out.

Preblast: Devil’s Turn – Tempo to the Track

It is tempo / track day again at Devil’s Turn. We will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington on Thursday morning at 0515. There are 4, 6, and 7+ mile options available.

See below for the options:

1) 4.4-miles – run 1 mile warmup at fellowship pace then remaining 1.2 miles to track, rest or stretch, and then run 2.2 miles back to COT by 6:10.  Pace is up to you, but marathon pace recommended after the warmup period.

2) 4.4 to 7.5 miles –  run 1 mile warmup at fellowship pace then remaining 1.2 miles to track, continue onto the track circling it until it is time to leave to run 2.2 miles back to COT by 6:10.  Pace is up to you, but marathon pace recommended after the warmup period.

3) Red Pill – Do some creative variation of speed between “Easy”, “Marathon”, and “Threshold”.  If Bratwurst is there, you can just try and follow him for a while (good luck).

See your proposed paces at http://runsmartproject.com/calculator using the 1-mile race time from the speed showdown.

See you in the AM!

The perfect Rock-Webb

The Thang’

11 men converged upon Stonecrest for a glimpse of my tights. Well since it was 66 degrees all they got was another angry Q workout.

So 12 men set out, we moseyed past the movie theatre, past the drive through window at Wendy’s to avoid the leaf blower guy.

  • SSH x50 (in cadence)
  • Burpees x20 (OYO)
  • IW x25 (in cadence)
  • Burpees x15 (OYO)
  • Mountain Climbers x20 (in cadence)
  • Burpees x10 (OYO)
  • Nipplers x20 (in cadence)
  • Burpees x5 (OYO)
  • Mosey past chick-fil-a to Starbucks grab a low wall
  • 2 Rounds of Dirkens
  • Round 1
  • x20 Dirkens – Hold plank until all are complete immediately go into Round 2
  • x15 Dirkens

Mosey across Johnson Rd to St. Mathews Catholic Church 

  • 5 min wall sit with arm raises x150 (in cadence)

Mosey to rock pile, the perfect ‘Rock’ Webb 

  • 1 Mirken x 4 Arm Raises w/Rock 
  • 2 Mirkens x 8 Arm Raises w/Rock 
  • 3 Mirkens x 12 Arm Raises w/Rock 
  • Continue until Failure..

Mosey back through parking stop at each speed ‘hump’ for 20 Mirkens at each speed ‘hump’ Total Mirken count 100.

Line up and run suicides in front of Movie Theater.

Done.

Naked Mole Skin:

  • A number of Area 51 PAX will be heading up to Greensboro to help support their new workout which launched a few weeks back.  If interested in joining the Clown car please reach out to Skywalk_F3 on Twitter. Wheels up on Nov. 15
  • Calling all those men looking to step-up, it’s time to Q! Please see your site Q  (Mic Check)

 

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