Just Push It. How Hard Can It Be?
You can tell Spring is here as the weather has turned. With the warmer temperatures, 34 guys ventured out of the fartsack to see what all the fuss was about at Death Valley. The shovel flag was planted and off we went.
Start off with a little jog around the parking lot.
COP:
- SSH x 25
- Double Burpees x 10 OYO
- Mountain Climber x 25
- Plank Jacks x 25
- Seal Jacks x 25
- Count off by 5’s – I think this was the hardest exercise of the day
THANG:
Head over to Tiger Rag’s car to pick up 1 plate for each group. Down to the track.
Round 1:
- P1 – Starts hair burners around track
- P2-Pn – 10 burpees then run and catch P1.
- Rotate all partners thru going all the way around the track.
- At finish line, do LBC’s until all groups finish
Round 2:
- P1 – Starts hair burners around track
- P2-Pn – 10 wide arm merkins then run and catch P1.
- Rotate all partners thru going all the way around the track.
- At finish line, LBC’s or some other ab exercise until all groups finish
Round 3:
- P1 – Starts hair burners around track
- P2-Pn – 10 jump squats then run and catch P1.
- Rotate all partners thru going all the way around the track.
- At finish line, LBC’s or some other ab exercise until all groups finish
Round 4:
- P1 – Starts hair burners around track
- P2-Pn – 10 groiners then run and catch P1.
- Rotate all partners thru going all the way around the track.
- At finish line, LBC’s or some other ab exercise until all groups finish
Quick Mary:
- Dolly x 25
- Protractor
- 1 legged Dolly x 10 each leg
Back to the lot for COT
Moleskin:
- Okay, so counting off by 5’s (which should have formed 7 groups) was more difficult that you might think. There was even some engineer in the crowd saying we should have 5 groups because we are counting off by 5’s. My intent was 7 groups of 5 (actually 1 group would have 4), but somehow we ended up with 5 groups anyway??? Not sure how that happened, but it all worked fine. I think we all appreciated having a couple extra in each group.
- It didn’t take long to be reminded that pushing weight plates are not as easy as you might think. TR must have put glue on the bottom of our group’s…at one point he was pushing with all his might but was stuck. I think someone (Fireman Ed or Brown maybe?) went flying over the plate when it came to a screeching halt.
- 1 mile of hair burners. The weinke was nice and simple, but that doesn’t mean it was easy. Strong work by everyone this morning.
- Not sure where Wolman went. He was in YHC’s group but I didn’t see him after round 1. I think he must have joined a larger group to reduce the reps on the plate. Smart move. Although he wasn’t in COT either?? Someone joked it was harder than Spearhead.
- T-claps to the 2 FNG’s who posted this morning. That was a heck of a way to start your F3 experience. Hope to see you back out soon.
- Sound off in the comments if you have any other amusing things to share.
Announcements:
- We’re looking for some support from the men of F3 Nation to help with a Trips for Kids Ride on Saturday 4/5. We’re taking about 15 of the kids from the AG Middle School Bulldogs Matter tutoring program for a morning of mountain biking at Francis Beatty Park. Contact Far Side (Frank.Larsen@cbre.com) if you think you can help out.
- New 3rd F Group: Threshold starts today Wednesday, April 2nd at Noon – Morrison Cafeteria bldg. – “True Measure of a Man” by R.E. Simmons, III. Site Q’s: Semi-Gloss & Splinter
- HDHH tonight on the road at Bradshaw Social House, 6pm
- F3 golf – sign up
- Mud run bus transportation sign up. Contact Stagecoach with questions.
- BRR – contact Baracus if interested in being a sub.
Maul at the Maul
15 showed up ready to go at The Maul for what figured to be an easy workout since Frehley’s Comet (me) was called out for being an “old man” and “needing help” today. Wow..tough crowd!! Just a few of my colleagues poking the bear…I tried to live up to their high standards and hope the PAQ enjoyed the workout as much as I did>
Warmup: SSH X 25, Mountain Climbers X 25 + 1 minute plank, Squat kicks X 25, Mosey to knee wall by the fountain…
Workout: On the Knee wall: Sitting knee ups X 20, Incline Merkins X 15, Step ups X 10 each leg, Decline Merkins X 15, Dips X 15. Sprint around the two buildings. Repeat same wall routine. Mosey to center of parking lot:
“Merkin Circle of Pain”. 5 sets of Merkins X 10 rotating between wide, diamonds, carolina dry docks, regular, and narrow for 50 total merkins. Between each exercise – 20 standing knees-ups (run in place lifting knees to hands at waist level) for a total of 100. Repeated Merkins X 5 X 10 reps with 20 LBC’s (10 in cadence) in between each set for a total of 100 LBC’s.
Stayed in cirlce for Mary all in cadence: LB’s x 25, Heels to Heaven X 20, Dolly X 20, Flutter X 20, Bicycle X 20, Mason Twist X 15.
Man-maker Burpees (8 count burpee) X 10.
Mosey across the parking lot to the hill on the side access road for “6’s”. Run up the hill for 5 squats and down the hill for 1 Jump Squat. Repeated 5 times until reaching 5 jump squats at the bottom of the hill and 1 squat at the top.
Lined up in two lines for sprint relay approximately 40 yards and 40 yards back. While not sprinting, the lines rotated between Merkins and LBC’s. Mosey back to cars with a final jail break run for the last 100 yards. Finished with planks and 20 Merkins.
Minute to Win it, F3 style
Posted on behalf of Boutique
16 men including 1 Anvil FNG (welcome Scabby) took to the fields and lots of Anvil on this fine Wednesday morning. The warm weather is here, finally! What better way to celebrate than playing a little Minute To Win It F3 style!
—Disclaimer—
The Thang:
Mosey/warm up run around lot with some backwards run & karaoke mixed in.
COP – On soccer fields
- SSH x 20 ic
- Imperial walkers x 20 ic
- Squats x 20 ic
- Merkins x 20 ic
Mosey to front lot on Hwy 51
Minute To Win It
Group does called exercise for 1 minute. Run a lap (down around traffic circle at other end of lot). Regroup in plank
- Round 1- LBC
- Round 2 – Dollies
- Round 3 – Flutter Kicks
- Round 4 – Merkins
- Round 5 – Burpees
Mosey to baseball field partner up, grab a rock and continue on to hill on Rea Rd.
Partner 1 – overhead press with rock
Partner 2 – jog down, bear crawl up
Flapjack
Partner 1 – tricep curls with rock
Partner 2 – karaoke left down, karaoke right up
Flapjack
Partner 1 – overhead press with rock
Partner 2 – lunge walk down, lunge walk 1/2 way back up
Flapjack
Partner 1 – squats with rock
Partner 2 – run down, burpees broad jumps up (in the interest if time, called it. Young Love & Spandex finished it out – strong!)
COT
Moleskin
It was a pleasure to lead at Anvil this morning. Minute to win it seemed to keep the pax on their toes. Great job today guys!
Sacajawea was out in front on the runs and Lobster Roll was slaying the bear crawls!
Burpee Broad jumps always feel like you’re taking one step forward and two steps back…especially uphill!
Announcements:
- HDHH on the road at Bradshaw Social House, 6pm
- BRR – contact Baracus if interested in being a sub.
- 4 teams currently from Area 51 – two twelve man & two 9 man.
- Mud run bus transportation sign up. Contact Champagne
The Tie That Binds
Want to learn to work as a team? Simply tie yourself to the guy standing next to you, and him to the guy next to him. Today at SPEARHEAD we practiced fundamental elements of teamwork…with Rucks and of course a ton of reps!
The Thang:
Front/Back/Up: 5.42 time. YHC called out Front/Back/Up’s over and over in random increments
– Front: Non-Stop Merkins
– Back: Non-Stop LBC’s
– Up: Non-Stop Running in Place with RUCKS OVERHEAD
Catch Me If You Can With Rucks
– P1 Burpees x 5
– P2 Farmer Carry Rucks
– Flapjack/Rinse/Repeat
The Tie That Binds: Pax have 2 minutes to connect all rucks and wear them
– Team Bear Crawl x 60 Yards
– Team Slow Squats x 50
– Team Low Crawl x 60 Yards
– Team “He Sees Me; I’m Down” x 60 Yards
– Team (8) Count Body Builders x 25
Ladder of Pain: Performed with Rucks as Kettle Bells
– 10 x Diamond Merkins
– 20 x Single Arm Ruck Snatch Press
– 30 x Upright Ruck Tow
– 40 x Ruck Overhead Press
– 50 x Front Ruck Squats
– 60 x Ruck Good Mornings
– 70 x Monkey Humpers
– 80 x Ruck Bent Over Row
-90 Ruck Press w Flutter Kicks
-100 Ruck Kettle Bell Swings
COT
Moleskin:
Strong work out there guys! With a small group there is no where to hide and today you really impressed me with the over-all effort! I think it’s time though for us to pitch in and get Double Trouble a Ruck; #bigmanisready!
Today taught us a lot about teamwork. We were forced to move as a team, which is something that rarely happens at workouts. Usually, it’s man vs. man and everyone is trying to get ahead of the person next to them (sometimes, if not always, to the determent of the proper form). If all the time we are thinking of our own personal performance and not looking to the guy next to us, then we might need to step back and think about what all this is about. It’s not an individual event, but a group of like-minded, highly motivated guys that love the fellowship F3 brings and working out together. Today at SPEARHEAD we tried our best to completely embody the essence of helping your brothers out. Sometimes It means slowing up your pace or changing how you are performing the exercise so the team can stay together. One Goal, One Purpose, One Team.
As always, it is an honor to train with such great people.
Respectfully,
The Hoff
Runaround
26 (one FNG – Affirmative) showed up early for what may have been intentional running
The Thang
Mosey to Lake parking lot
25 SSH IC
25 IW IC
15 each leg reverse lunges
25 Mountain Climbers
Mosey to the pull-up bars
Count off by 3s
Group 1: 20 dips on parallel bars, 20 Diamond Pushups
Group 2: 10 pull-ups, 20 jump tucks
Group 3: 30 Burpees (changed to 25 to keep groups moving)
Rotate until you’ve hit each station
Plank – RAH, RLH, REG, LAH, LLH, 6 inches, Recover
Mosey to base of Dunreggan Brae
Sprint to the bridge and plank until all are accounted for
Split up across bridge for people’s chair.
– 1 min, 15 seconds recover
– 1 min with 25 overhead presses
Mosey to parking Garage
Forward lunge on the way to stay together
Run up steps to top floor (5) and down other side
Plank – RAO, LLO, REG, LAO, RLO, Recover
Mary under the Deck with 6 inches
Hold 6 inches if not in Mary
LBC – 30
Dolly – 25
Heels-to-Heaven – 25
Flutter – 25
Protractor – Haggis led.
Mosey home
20 Merkins plus 20 more while we wait for everyone to show.
Moleskin
YHC wasn’t sure he knew what we were going to do today until on the way to workout. May also have been a little self-serving with all the running (10k on Saturday). Weather certainly had them out today. Hopefully we will continue to climb! Great work by all. Welcome Affirmative
Here is the loop we took:
http://www.mapmyrun.com/us/pineville-nc/f3-sob-bcloop-route-247484625
The Magnificent 7
7 fearless gunslingers entered the gloom on this fine day locked and loaded ready to receive their daily dose of Cheezy Fondue DownPainment!
The Thang:
Mosey to the H.S. soccer field:
- Buttkicks
- Karaoke Right
- High Knees
- Karaoke Left
COP:
- SSH Xs 25
- IW Xs 20
- Merkin Xs 15
- Peter Parker Xs 20
- Elbow Peter Parkers Xs 15
Mosey to the courts for some Tennis work:
- Suicide 11s (Burpees / Slow Squats)
- Sprint across thewidth of the first court and back
- Sprint across the width of both courts – 1 slow squat
- Sprint back – 10 burpees
- Repeato (2/9, 3/8, 4/7 and so on……)
Exit the courts and head back to the middle school in search of some turf and a little Jack Webb if there’s such a thing.
- 1 merkin / 4 air-presses
- 2 merkins / 8 air-presses
- Repeato up the ladder until the PAX hits 10 merkins / 40 air-presses.
Hand the reins over to CT…. Wait a PAX goes rogue and Boonedock hijacks the 2nd half.
Head for the busses as BD serves up a 20 wagon cheeze weave – cheddar style.
- Gallop to the Elementary School Ranch for another helping of fondue along the way and a 15 wagon cheese weave – swiss style this time.
- Although weary, we reach the Elementary ranch yet the PAX still appears to be hungry and BD doesn’t disappoint and serves up a 3rd heaping pile of cheese with a 15 wagon weave – MUENSTER style!
CT finally corrals the young mustang, ropes him in and retakes the reins.
Double Painstation “7”s (kind of)
- 7 hanging leg lifts (or heels to bar) on the pull-up bars / 30 dips
- 6 HLs / 30 dips
- 5 HLs 30 dips
- Repeato down to 1 X 30 etc…..
Mount up and mosey back to the barn in Indian Run formation. Jailbreak up the hill and AYG to the VSF for some COT.
Moleskin:
Great to have Boonedock back with the PAX after coming off of a broken arm. You could sure tell the young mustang was chomping at the bit to get outta the stall and ready to run. So much so that he even put down a little Larry Bird action on Horsehead towards the end. Better keep an eye on your colt there HH, if you don’t he’s going to pass you right by in no time.
It was also great to see Mayo return after his inaugural post. Keep coming out brother, you’ll only get STRONGER; however, YHC will promise you that it won’t get easier!!!
Excellent work by all today as the PAX were beasts out there. #STRONG #STALLIONS.
Announcements:
- ZIP is out on 04.05 and CT is out on 04.12. Time to step up boys, take the reins and lead the charge. You’ve all been there before. If anyone is interested in Qing, please let CT and I know.
45 Minutes of the Skunk Still Wins
There has been some talk about “the ulitmate mid-week workout” in South Charlotte. Just one man’s opinion, but 45 minutes of kettlebells and sprints is tough to beat. Nice work this morning. It was an honor to lead, and I’m thankful I did not spill. Here’s how 27 (or 58) men chose to get their Tuesday started.
Warm-Up
– SSH
– Imperial walkers
– Good mornings
– Stagger-arm merkins on KB, left, right
– Goblet squats
– 2-handed swings
– mosey to road
Burpee Chasers
– Partner 1 farmer carry w/ 2 KBs
– Partner 2 7x burpees if combined KB weight <=70 lbs, 5x burpees if combined KB weight >70 lbs
– Side note: TR’s shiny new KB almost hit the 70 lb threshold with no partner, I had to decline his invitation to partner up for fear that I might pull my arm off
– Run 0.6 miles around church
Mary
– LBC w/ KB
– Russian/Crimean Twists w/ KB
– Peter Parker
Merkin Hills
– Start at bottom of parking lot
– Set #1
– Partner 1: sprint to first median 10x merkins and back, sprint to second median 10x diamonds and back, sprint to top of road 10x wide arms and back
– Partner 2: alternate flutter w/ KB and dolly w/ KB / switch
– Set #2
– Partner 1: repeat median merkin sprints
– Partner 2: alternate goblet squats w/ KB and good mornings w/ KB
– Set #3
– Partner 1: repeat median merkin sprints
– Partner 2: alternate KB curls and tricep KBs
Active Recovery
– Upright rows w/ KB
– KB clean and press
Burpee Chasers (crowd pleaser to finish)
– same as before with run up to Fullwood and then to flag pole
We enjoyed some warmer temps today, and many chose to go sans gloves (including me). My calloused hands have turned into baby skin and were hurting on the asphalt. The warmer temps also brought out the #s. Make sure you read the disclaimer and think twice before bringing an FNG to the skunk. I did not have a lot of time to plan so kept it simple, mission accomplished with lots of sprints and KB reps – keep the heart rate going.
Busch is reading through Proverbs in April with a book each day (30 Proverbs, 30 days in April). Today is April 1, so you are not behind.
Country Living will be virgin Q next week, you will not want to miss. He was so flustered or oxygen deprived this am that he drove off and left his KB.
– Harley
Twitch adds 15
Because 45 min isn’t long enough? 10 men (1 site FNG – Runstopper) brushed aside the anxiety of having to endure not just 45 min but a full hour of Fast Twitch suck.
The Thang
In line formation, tempo run to a hill back in some neighborhood (about 1 mile). Once at base of hill stay in line for The Indian Run 20. 20 merkins, Indian run up the hill, 19 merkins, down the hill, 18 merkins and so forth until finished. Once finished we stayed in Indian run formation back to South Charlotte Middle School and convened at the track for 100 yard sprints. Probably did about 12-14 x 100 yard sprints.
Mosey to the crappers. The Semi Gloss on and off for about 5 minutes with arm raises.
Total mileage – 4.8 with 210 merkins
Moleskin
YHC was honored and anxious to lead FT’s first ever hour long workout. On several occasions attending FT, 45 min in itself is a long slow period of hell. But no, let’s add an additional 15 mins. Tell you what though, everyone put in excellent effort and it is so cool to see everyone getting in such good shape. I would put FT up against ANY workout in Area51 as far as toughness and endurance is concerned. Cue the SOB commentary. Welcome Runstopper as a site FNG! Not sure who lied and/or tricked you to coming out but it was great to see you look like a FT veteran.
Announcements
If you aren’t signed up for mudrun and would like to participate, we’ve had some injuries and need some replacements. Talk to Stagecoach.
Need standby runners for BRR. Chelms is going to back out at some point so he will need a replacement. But seriously, we will have guys get hurt and forced to sit out in preparation for this event so just put your name on a standby list.
New 3rd F starting today (?) in SP at the Bojangles at 12pm – Measure of Spackler is the book.
DMZ Backblast
A few dozen PAX gathered in the gloom for a hearty Monday morning deposit.
The Thang:
Mosey from the parking lot to the school lot, mixed with lunge walks, bear crawls.
Warm up: SSH X 30, Imperial Walker X 25, Peter Parkers X 15, Merkins X 14, Mtn. Climbers X 25
3 Man Grinders: Merkins (any flavor you like), Mtn. Climbers, Run in between
Mosey to incline hill. Jacob’s Ladder with burpees.
Karaoke right and left, backward run to the church parking lot.
Mary:
LBC, Crimean Twists, Rosalitas (T-Claps Socrates), Dollies, LSFs, Knee Ups
Moleskin:
-Never cheat Mary. The PAX made painful midwife noises but thanked Mary for every minute of her misery.
-T-Claps to Twix for coming out. Glad you joined the club brother.
-Shameless plug for Casbah this Friday (T-Claps Hamlet).
Sound off if I missed anything. Thanks for the chance to Q Socrates.
Dont be a “loner”. Join the Wiggler **
Alan Garner: You guys might not know this, but I consider myself a bit of a loner. I tend to think of myself as a one-man [Wiggler]. But when my sister brought Doug home, I knew he was one of my own. And my [Wiggler]… it grew by one. So there… there were two of us in [The Wiggler]… I was alone first in [The Wiggler], and then Doug joined in later. And six months ago, when Doug introduced me to you guys, I thought, “Wait a second, could it be?” And now I know for sure, I just added two more guys to my [Wiggler]. Four of us wolves, running [The Wiggler] together.
5:30 am – corner of Foxcroft and Rothwood. Hangover pace…
** The Hangover