Convergence @ The Rock – Gear & Sprints
24 pax including 1 FNG laid it all out on the pavement at a Mud Run convergence at The Rock. The pax from The Rock, Day Zero, Olympus, and Ascent powered through a tuff hour of Gear and Sprints. The Hoff and YHC got together to discuss how to bring out all the toys to give the pax a beat down while keeping the heart pounding for an entire hour of cardio and anaerobic work and we were giddy at the opportunity. We also discussed and agreed that this will become a regular monthly occurrence (more on this in the moleskin below). Here’s what we did:
The Thang:
Follow Mall Cop for a mosey around the parking lot and circle up for a quick COP:
SSH x 20, IW x 20, Slow Squats x 20, Merkins x 20
The Main event: Partner Up (size and speed don’t matter) and follow the Hoff and YHC through the gear stations for a quick tutorial on proper form. Each team then lined up at 1 of the gear stations and partner 1 pounded it out on the gear while partner 2 sprints down to a light post and back, total of 150 yards. Flapjack, then plank until all partner teams are done. YHC or The Hoff would call to rotate once all teams were done so that all teams would move to the gear station to the right. We continued this on the stations for the next 50 minutes.
Stations were:
- Fire Hose drag 40 yards down and back
- Balance Merkins, hands on 2×4 laying across a 3” PVC pipe
- Box Jumps
- Sled Pull with 90 lbs
- Power Clean and Press with 135 lbs on Olympic bar
- Sledge Hammer on Tractor Tire
- Hair Burners 45 lb plate, 20 yards down and back
- Dead Lift 80 lb kettle bell
- Farmers Carry 2 35 lb Kettle Bells 40 yards down and back
- Heavy Bag Ruck 90 lbs, 40 yards down and back
- Medicine Ball Squat Thrust
- Sand Bag 40 lbs Squat Up and Overs
- Bicep Curls 60 lbs
- Triceps Extension 40 lbs
- Battle Rope
- Rope Pull Ups
6 MOM lead by The Hoff with Daisy Dukes, Flutters, Get-ups, and LBCs
Moleskin:
That was an awesome workout this morning and all the pax pushed it hard! The Hoff and YHC had a blast putting this one together and it delivered everything we wanted. This was one where the pax got out of it what they put into it and judging by the sweat flying everywhere the pax got their money’s worth. We sprinted a total of 1.75 miles during the stations and once our heart rates got up they stayed there for the duration.
We’ve decided this will become a regular occurrence with The Rock and Olympus converging every 5 or 6 weeks alternating between the 2 AOs for this style of HIIT with the gear and sprints.
Welcome out to F3 to our FNG Billy Jean (John M.) who was EHed by World Tour (Michael Jackson). This was a rough one to start out with but you hung in there and gave it your all! Hope to see you back out in the gloom soon!
Announcements:
2 new Area 51 Friday workouts starting this Friday, 1 in Ballantyne named The Brave and 1 in Union County, look for the weekly email for more information.
GORUCK Challenge on 11/7, contact The Hoff for more details.
Union County Expansion
F3 is expanding further into the Union County region and we need your help EHing Men who live in the area. Here’s what we will do and when:
Current: Saturday AO of “Outland” at Sun Valley Middle School will continue and serve as the “FOB” (Forward Operating Base) for expansion efforts and other CSAUP activities.
NEW Workout(s):
Friday – F3 Overdrive
- Launch Date: 10/10/14
- Location: Sun Valley Middle School
- Workout Time: 5:30am – 6:15am
- Style: Typical F3 Bootcamp style workout
- Site Q’s: Hair Band [ktackel@gmail.com] & Glass Joe [micah_tyson@hotmail.com]
Target AO Coverage/Expansion:
- Indian Trail
- Stallings
- Monroe
- Waxhaw
- Wesley Chapel
- Unionville
- Weddington
- Mint Hill
Get involved & refer men:
1. Hard Commit and/or send contact info of potential FNGs to F3UnionCo@gmail.com
2. Follow @F3UnionCo on Twitter
3. Step up and lead in Union County
HB And Double E’s Extreme Doofenshmirtz LEG-N-ATOR
9 PAX rose to a nice cool Fall Saturday morning in the Gloom ready to Tackle (get it), the HB and EE Doofenshmirtz Evil Incorporated EXTREME-LEG-N-A-TOR!! Great work by HH, GJ, DT and EE who decided it was a great idea to begin at 0600 with a warmup 5+ mile run to ensure Maximum Strength Leg-O-Rama. With all PAX now ready to Enter the HBEEDEIELNAT, Let’s Begin!
HB ON Q – Let’s Mosey
COP
Quick Lap around Parking Lot
SSH x 20 – Hey is that Jellyfish? NO, SNOWMAN!
IW x 20
As per Outland Snowman Tardy policy – 10 x Late Penalty Burpees OYO
Mosey to side of school for some circuit work.
Round 1 x 2:
Railslides
Dips X 40
Step ups X 40
Plank-O-Rama
Round 2 x 2:
Railslides – Alternate Direction
Decline Merkin’s X 30
Carolina Dry Docks X 30
Plank-O-Rama
Round 3 X 2:
Sprint around Railslide ramp
Freddie Mercury X 30
LBC X 30
Plank-O-Rama
Double E Now on Q –
ENTER THE EXTREME LEG-N-A-TOR!
PARTNER UP!
HAIRBURNERS with 2 x 45 lb plates (2 x 10 lb plates for 2.0’s) and cones 10 parking spaces apart
P1 and P2 must push plates UP and BACK while remaining PAX perform called Legs-ercises
Partners must work No Man Left Behind Style and help the other partner If anyone gets stuck!
After the HB’s are complete, all PAX must run a lap around parking lot and Next partner group immediately hits the plates for more HB’s . Continue until time runs out or you spill Merlot!
Legs-ercise #1 – Squat Jumps
Legs-ercise #2 – Walking Lunges
Legs-ercise #3 – Calf Raises
Grab some Wall for PC Active Recovery after Run with Arms Out Hold 30 seconds, 30 x Air Presses, Arms Out Hold 30 seconds! Back to the LEG-N-A-TOR!
Legs-ercise #4 – Low Slow Squats
Legs-ercise #5 – Bomb Jacks
Legs-ercise #6 – Reverse Walking Lunges
Legs-ercise #7 – SSH
Double HairBurner Distance to 20 parking spaces and divide PAX into 2 groups for HairBurner Relay Race!
P1 Starts P2 picks up at space #10 P3 meets P2 at space #20 and turns back around to P4 at space #10 and P4 finishes up!
Time for a little Perry (The Platypus)
Dolly x 25 IC
LBC x 30 IC
6 inch hold for 90 seconds!
XTREME LEG-N-A-TOR COMPLETE!!! EXCELLENT WORK!!
MOLESKIN:
HB – I definitely need to call out all the PAX during the Hairburners for truely showing the brotherhood and mantra of no man left behind during the Hairburners. A whole lot of pushing & encouraging going on! Aye!
EE – What a Great show of F3 spirit at the Outland this morning! When the PAIN is at it’s worst, the PAX are at their Best! It still amazes me at the willingness of the men of F3 to push and help the others no matter what during these very difficult workouts! Even when they can barely breath, they manage to find strength in each other to press on, stronger and harder #F3BROTHERHOOD #F3STRONG! It was great seeing Horse Head back in action after a few weeks on the IR. Not only back but showing brute strength in the 5+ mile Pre-Run! CT, we all hope you feel better and that this looming crud leaves you soon brother. Again Great Work by all and the heated debate between GJ and myself, What will wear out first, the 45 lb Metal Plates or the Parking Lot Asphalt??? I guess only time may tell! Here’s to finding out with my brothers of F3!!
Announcements:
– Continued Prayers for Electric Slide’s wife
– Continued Prayers for little Coy – www.careforcoy.org
– Prayers for CT and a speedy recovery
– 5K Race Sunday October 19th at 6:00pm at Hopewell Baptist Church with Donut Hole
http://www.sportoften.com/events/eventDetails.cfm?pEventId=13412
As Always It is a Pleasure to share the pain of the Outland with each one of you!!
Double E and HB
Changing of the CSAUP Event Guard
First of all, on behalf of the entire Area 51 pax, I would like to say THANK YOU to Honey Bee for all you have done as co-2nd F Q in charge of CSAUP Events for our region. Under your leadership we’ve had a series of great events under his reign including the BRR, Mud Runs, and of course the first annual Area 51 CSAUP Olympics!
Very recently HB took on expanded responsibilities at work and saw the need to relinquish his functional Q responsibilities to another willing pax. That willing pax is none other than YHC, and I am excited to be Area 51’s next CSAUP Event Q. This means I will be working for and with all of you to drive participation in future CSAUP events, namely those mentioned above. Who knows what new opportunities may present themselves to us.
The purpose of this communication is two-fold: first to communicate that I’m your incoming CSAUP Q (done), and second to ask for your engagement. One man cannot do this role alone. As we have done historically, we need YOU to step up and assume a leadership role in driving these events. Each event needs a leader to communicate and coordinate our participation. Will you be the guy to step up and lead the pax for the Joe Davis 5K/10K, the spring USMC Mud Run, the 2nd Annual CSAUP Olympics, and the 2015 Blue Ridge Relay? Don’t worry, you won’t be doing this alone. Other guys have done this and have experience to share, and there are many guys out there who are willing to jump in and help.
Please reach out to me if you are interested in leading one of these events. The most pressing needs are:
- Joe Davis 5K/10k (you’ll likely be partnering with guys from The Fort as they are already working closely with Rock Thrill)
- Spring USMC Mud Run (registration starts Nov.1).
You can reach me at andersbt@icloud.com or send me a direct message on Twitter.
I’m looking forward to working for you in my new role!
Baracus
A Good One!
Directions
- Lightly butter the insides of the buns or rolls and line with lettuce leaves. Set aside.
- In a medium bowl, stir together the mayonnaise, lime juice, hot pepper sauce, salt and pepper until well blended. Mix in the green onion and celery, then lightly mix in the lobster so it just gets coated without falling apart.
- Stuff the lobster filling into the buns and sprinkle parsley, basil or tarragon lightly over the filling.
The Thang:
Run to the track and jog one lap. Circle at mid-field
25X – SSH
25X (OYO) Merkins
25X – IW
25x (OYO) Wide-Arm Merkin
25X – Squats
25X –(OYO) Diamond Merkins
25X Mountain Climbers
25X – (OYO) Carolina Dry Docks
Slow Jog to base of Grand Mother Mountain
11s – Burpees & Decline Merkins
Plank Series & 100 LBC
Jog up Grand Mother Mountain to the playground
11s – Burpees & Pull-ups
Plank & 50 flutters & 50 Dollies
Jog to lower playground
2 Pax doing 30X dips while the other 2 PAX do burpees
Flapjack
Jail break back to launch
35 secs of LBCs — using every available second!!
Announcements:
See weekly email for convergence tomorrow
Good luck to all mud runners!
Great job out there fellas!!
Rock Monster
18 guys too busy to take off a Saturday to run in the mud made the smart decision to join YHC for our weekly Kevlar beatdown. Here is what happened after I uttered those familiar words, “follow me:”
Run around the parking lot 2 times to loosen up the muscles and get the blood flowing, gathering in the track infield for COP.
COP
- SSH x30
- IW x20
- Squats x20
- Merkins x20
- Peter Parker x20
CMIYC
Run to rock pile, grab a rock and a partner and meet up at the entrance to the loop-around-the-church for Catch Me If You Can (partner 1 runs with both rocks, Partner 2 does 10 merkins and chases, flapjack when caught).
- CMIYC to first church entrance. Circle up for Flutters with Rock Press
- CMIYC to second church entrance. Circle up for LBCs
- CMIYC to third church entrance. Circle up for Freddie Mercurys (Mercuries?) with head pointed downhill.
- CMIYC to lot at bottom of stairs. Circle up for planking until the six is in.
Hill Rock Sprint circuits
Partners each grab a parking spot (needed proper spacing) and look towards hill. Partner 1 performs called exercise while Partner 2 performs called run up hill. Flapjack and Repeato until called number of exercise reps are complete. Plank until all complete the set).
- 100 curls / sprint hill, touch road, run back
- 100 overhead presses / sprint hill, 5 merkins, run back
- 100 good mornings (modified to 50 to preserve form) / bear crawl hill, 10 merkins, run back
- Pause to catch breath with 10 burpees OYO
- 100 squats / backwards bear crawl hill, 10 merkins, run back
- 100 squat-press / backwards run hill, 10 merkins, run back
Return rocks to pile, return bodies to parking lot, fall down.
COT
Moleskine:
- So, Bulldog tapped me last week to lead today’s workout. We had a thrilling conversation. B “you doing the mudrun?” YL: “no.” B: “can you lead Kevlar next week.” YL: “sure.” I bring this up only to point out that, yes, we are men of few words. Also, beware when Bulldog comes tapping. You may find yourself saying “follow me” within a week (not necessarily a bad thing).
- Halfway through the workout I was getting really tired of my rock. Then, the image of a rock monster popped in my head. Unfortunately, it wasn’t the beast pictured above. Rather, it was the little creatures (and the accompanying song, of course) that stuck: http://youtu.be/mlPdtKDLTf8
- If that song is now stuck in your head — you’re welcome.
- We might have done more exercises on the Hill Rock Sprint circuits, but I honestly can’t remember. Everything after my call for the backwards bear crawl up the hill is kind of fuzzy. Seriously, that might be one of the most CSAUP exercises we do. My shoulders are sore in all sorts of weird ways after that one.
- Welcome Kiper from Raleigh. Hope you enjoyed the workout and fellowship this morning – we’re glad you could join us.
Best of luck, mud run dudes. When our wives ask us why we are drinking beer at 10 am and napping at 1, we’ll tell them it’s all in support of you guys. Seriously though, hope y’all have a blast, don’t get hurt and kick that course in the, umm, stones (see what I did there?).
Announcements
- Hairband has decided he’s too cool for Kevlar so he’s going to start his own Friday morning site in Union County. (J/k HB, best of luck – we will miss you.) Check the F3Nation website and twitter (@F3Area51) for details. I think it’ll be at the same site as Outland (Sun Valley High), but I’ll let Hairband confirm in the comments.
- Related point, if you’re not on twitter, you should consider joining. Massive time suck aside, it is a great way to keep the 2ndF banter flowing outside of the workouts. And it is also the primary way pre-workout KB’ing, pre-workout runs and other such announcements are broadcast.
- Too late for today, but consider joining us at the 3rdF workouts meeting on Fridays. Closest one to Kevlar is Compass, which meets at the Arboretum Chick-fil-a. Currently considering Tim Keller’s The Prodigal God. Come for the fellowship and chicken minis.
- Convergence workouts tomorrow. Area 51 and Outland meet as usual, Stonehenge meets at Calvary at 6 am, all other South Charlotte workouts converging with #F3TheRock at Calvary at 7 am.
Freud Performs Psychotherapy on the PAX
15 of F3’s finest gathered at CCHS ready to get the weekend started off right. While Chelms was the Q, Freud ended up performing some psychotherapy on the PAX.
The Thang:
Jog over to small parking lot for COP. SSHX20, Stagger R and L Merkins X10 each, CDD X10, Diamond Merkins X10, Wide Arms X10, and Imperial Walkers X19. Jog back to start to see why Rock Thrill and Mighty Mite headed back to the cars. Security check completed, we headed over to the swim club for some cards (more like Russian Roulette).
Member of pax draws a card (A-1, 3, 5, 7, 9, Q=11, K=13, Joker = Wild Card) and we perform number of exercises per the drawn card with spades being bear crawl, club being LBC, heart being burpies, and diamond being diamond merkins (of course). Not sure if I remembered correctly but we mostly drew spades
- Card 1 – 7 of spades
- Card 2 – 5 diamonds
- Card 3 – King of Spades (audible to count run back down to start as 1 – did 7 sets of crab walks)
- Card 4 – 5 hearts
- Card 5 – 9 of spades
- Card 6 – 5 clubs
- Card 7 – Joker (5 count of each of the four exercises)
Jog over to entrace to football field and chose a rock. Perform 5 curls, 10 push presses, 15 lateral extensions (??), 20 merkins, and 25 LBC’s.and then run around football field. Rinse and repeat 3 times (carrying rock around field third lap – that sucked)
COP for 6MOM – High flutter, dolly, freddie mercury and then turnover for mountain climbers X20.
Naked Moleskin:
Smaller crowd than normal due to mud run tomorrow (Smartsacking per Abacus although that term should be banned from our vocabulary) but I prefer workouts with less than 20 so it was great. PAX pushed hard thru two routines that I stole because they are hard.
Freud decided to get to work early and perform some psychotherapy on the PAX by constantly drawing spades and making the PAX bear crawl over and over. Maybe he thought some of the PAX still need help with the Oedipus Complex (See below). He psyched out the Q as I figured our luck had to turn so I kept asking him to draw another card. He pulled the joker as the last draw (go buy a lottery ticket today Freud).
Announcements:
Please consider tutoring or getting invovled in some other F3 community outreach program. Or better yet, start your own. The third F is important and men of F3 are wired for impact.
The annual run to support drug addicition will be in early January at Baxter Village (Fort Mill) and sign ups start this weekend. Great event with both 5k and 10k (or double down) opportunity. Rock Thrill to provide more info later.
Good luck to all the F3 men in the Mud Run tomorrow and stay safe.
From Wikipedia –
The term Oedipus complex (or, less commonly, Oedipal complex) denotes the emotions and ideas that the mind keeps in the unconscious, via dynamic repression, that concentrates upon a child’s desire to have sexual relations with the parent of the opposite sex (i.e. males attracted to their mothers, and females attracted to their fathers).[1][2] Sigmund Freud, who coined the term “Oedipus complex” believed that the Oedipus complex is a desire for the parent in both males and females; Freud deprecated the term “Electra complex“, which was introduced by Carl Gustav Jung in regard to the Oedipus complex manifested in young girls. The Oedipus complex occurs in the third — phallic stage (ages 3–6) — of the five psychosexual development stages: (i) the oral, (ii) the anal, (iii) the phallic, (iv) the latent, and (v) the genital — in which the source of libidinal pleasure is in a different erogenous zone of the infant’s body.
In classical Freudian psychoanalytic theory, a child’s identification with the same-sex parent is the successful resolution of the Oedipus complex and of the Electra complex. This is a key psychological experience that is necessary for the development of a mature sexual role and identity. Sigmund Freud further proposed that boys and girls experience the complexes differently: boys in a form of castration anxiety, girls in a form of penis envy; and that unsuccessful resolution of the complexes might lead to neurosis, pedophilia, and homosexuality. Men and women who are fixated in the Oedipal and Electra stages of their psychosexual development might be considered “mother-fixated” and “father-fixated”. In adult life this can lead to a choice of a sexual partner who resembles one’s parent.
Fast and Furious Tempo
The morning was cool and 10 men answered the call to execute a fast and furious tempo run to S. CLT middle school and back.
2 (TR and Brisket) used the run as a shake out prior to the mud run on Saturday. By the amount of rolling that was going on in the back of TR’s car prior to the run, I feel that a shake, rattle, and roll joke would be good here. Maybe rattley old bones? #wardaddy
It was nice to talk with Thurston and Lex Luther on the run out to the track. Those guys are beasts.
Marvel and Stone Cold are becoming more frequent members of the DT clan. Great to have you brothers.
Mall Cop took a break from work to work in a little running. We are glad for that. Wolfman was officially spotted prior to leaving. The man, the myth, the legend.
Great run everybody!
Peak 51 Up and Down
10 Pax jetisoned from their respective fartsacks and committed themselves to encourage and push each another on still a new and exciting journey to Peak 51. Today’s workout was somewhat of a ladder, and only a few rungs were missing!
The Thang
Disclaimer
Mosey to parking lot for COP:
SSH x 20
IW x 20
Man Maker Merkins x 10
Squats x 20
Mountain Climber x 15
Peter Parker x 15 — after 10-count, we “climbed back down the ladder” —
Peter Parker x 15
Maountain Climber x 15
Squats x 20
Man Maker Merkins x 10
IW x 20
SSH x 20
Mosey to front of Matthews Elementary… grab a bench for 30-20-10
30 x Dips
20 x Step ups/hop ups
10 x Incline Merkins
Plank when done, rinse and repeat
Mosey to South side of bldg for some People’s Chair.
People’s Chair for approx. 1-minute with 50 arm presses.
Rinse and repeat.
Mosey to baseball field for “7’s” on the hill behind the bleachers.
At the top do squats, at the bottome do LBC’s. 7-0, 6-1, 5-2, etc..
Back to wall… same as above… People’s chair plus 50 arm presses x 2
Back to front of school, 30 Dips, 20, step ups, 10 Decline merkins. Rinse and repeat with 15-10-5.
Mosey back to parking lot for Mary:
Dolly x 15
Flutter x 15
LBC x 15
Strangebrew led us in Canadian version of protractor… it was in Celsius
Finished with Rosalita in Spanish (I like my workouts to be multi-national)
Moleskin
As always it is an honor to lead this group of men. Everyone pushed hard and hopefully left a little more gassed, but re-energized at the same time. It was great to have Madison as a site FNG… welcome to Peak 51!
Dora and Strangebrew met early to ruck, while Sensei, Geraldo and YHC had conspired to meet early for a fellowship 5k run. Both endeavors were excellent! I can speak for myself that we will try to do the 5k on a weekly basis for those interested. Check twitter to confirm.
Drop Thrill, thanks for the send off prayer.
Announcements
1. Brew Ruck was a success last weekend. Thanks again to Dora for the excellent leadership.
2. Strangebrew has issued a 2nd F challenge to connect with 4 PAX in October. Identify 4 PAX you’ve met through F3, and schedule some time with them.
3. Wed 10/8 6:00 pm Go Ruck Gear night at GOPC in Park Road Shopping Center. 20% off for F3 members.
4. Convergence on Saturday at The Rock (Calvary) starting at 6:00-7:00 for early birds/Stonhenge, and then a 7:00-8:00 for normal Rock workout, or a double-down opportunity!
5. F3 Overdrive launches next Friday 10/10 for Union County at Sun Valley Middle School.
New Workout in Ballantyne – The Brave starts 10/10
Workout Name: The Brave
Type: Running and Obstacle Training
Day/Time: Friday @ 0515 – 0615
Location: The Vine Restaurant at the Ballantyne AO
The Brave is F3’s newest workout. There will no longer be Mud Run Training on Tuesday mornings in Ballantyne. The Brave will be a permanent workout on Friday morning and will be the same format as the temporary Tuesday Mud Run Training workout. All running levels are welcome and no PAX will be left behind.
The goal each week will be to run 4 – 5 miles, including obstacles similar to the Mud Run or any other obstacle races. Typical obstacles include hill runs, wall climbs, rope climbs, pulls ups, arm walks on parallel bars, trail runs and much more.
Do you enjoy pre-kettlebell workouts before you post? Well, we won’t have those. We will have Rope Climbing Clinics before the workout (check twitter). The clinic will give the PAX tips for climbing and provide an opportunity work on their technique and build strength for climbing ropes.
Are you brave enough to post? Meet at #F3thebrave to find out. See you in The Gloom!
Madame Tussauds