Foxhole Kettle Bell
10 PAX and yours truly showed up for yet another sub 40 degree workout. The calander says spring but…After Sat at Stonehenge, there was to be no running at all for Foxhole – just KB exercises. The PAX was up for the task with no 10-count breaks and a full slate of KB exercises and always at least 1 new exercise:
Warmup; SSH X 25, Squats X 20, Reverse Lunges X 20, Merkins X 15 (30 total), KB Twists X 10 (hold KB waist high and rotate 180 degrees back and forth), Russian dead-lifts X 15, KB Reverse Lunges with KB Front Raise X 8 (Raise KB out in front – straight armed – head high while performing reverse lunge).
Mosey to Jungle Gym for “Recess”: Dips w/KB in lap X 15; Planks w/KB lat rows x 10; 8-10 chin-ups. Repeat three times for 9 sets total.
Series of multi-movements: Squats with up-right rows X 15; Squats with 1-arm curl and shoulder press X 10 each arm, Two-hand-swing X 25; KB Twists X 15.
People’s Chair: series of sets of 1-min People’s Chair combined with various KB lifts; 10 Merkins between each set: 1-set: Sack draggers (hold KB bewteen legs) then 10-Merkins; 2-set: Up-right rows X 15 then 10 Merkins, Overhead press X 15 then 10 Merkins, 1-arm curls X 10 each then 10 Merkins. Followed People’s Chair with 10 burpees combined with KB rows/presses, or curls.
Mary in Cadence (all with KB presses except for Bicyles): LBC x 25, Flutter x 15, Dolly x 15, Heels to Heaven x 15, Mason Twist x 12, Bicycles x 15.
Mosey to Parking Lot: KB Cross-over Merkins: 3 sets X 10 (lay the KB flat on the ground with handle on the ground; get in plank position with right arm on the ball of the KB, execute a Merkin, and then slide to the right with left hand on the ball followed by another Merkin.
Finished with Clean and Snatch X 10 each arm, 2-arm curls X 20; and 2 minutes of curb step-ups in combination with KB presses overhead, out front, and chest holds.
Suicide Ladder with a side of Jack Webb
8 PAX decide forecast for a little rain was no reason to stay home and headed out to McKee Road Elementary for 60 minutes of fun. By the end, all were glad they made that decision to put the work in on a nice spring morning here in the Carolinas. Here is how the morning unfolded:
Jog to parking lot by the soccer fields for COP:
- SSH x 20 (IC)
- IW x 20 (IC)
- Squats x 20 (IC)
- Merkins x 15 (IC)
- Peter Parker x 20 (IC)
- Parker Peter x 20 (IC)
Mosey over to teacher’s parking lot and line up at 1st light post for some suicides:
- Run 1/3 lot, 5 Merkins & run back
- Run 2/3 lot, 10 Merkins & run back
- Run full lot, 15 Merkins & run back
- Rinse & repeat x 2 (w/ Jump Squats Rd 2 & CDD Rd 3)
Head over to playground for a little circuit work:
- 10 Pull-ups, 20 Dips, 20 Incline Merkins
- 10 Pull-ups, 20 Dips, 20 Decline Merkins
- 10 Pull-ups, 20 Dips, 20 Step-ups
Jog down to front of school for PC:
- PC x 75 sec (w/ arms out front, arms over head)
- Lunge walk across bus parking lot
- PC x 60 sec (w RL up, LL up)
- Lunge walk across bus parking lot
Head over to side of school and circle up for Jack Webb:
- 1 Merkin/4 Air Presses up to 7 Merkins/28 Air Presses
- Back down from 6 Merkins/24 Air Presses to 1 Merkin/4 Air Presses
Mosey over to the stumps behind school for another round of circuit work:
- 10 Jump-ups/Step-ups, 10 Tire hops, Run around the tires
- Rinse & Repeat x 2
Find a little higher ground for 6 MOM:
- Dolly x 20, hold’em
- Flutter x 20, hold’em
- Rosalita x 20, keep’m at 90 degrees for Protractor
- Protractor – 90, 45, 10, 45, 90, 45, 10
- LBC x 25
Jog back to parking lot by soccer fields and line up on curb:
- Bear crawl 1/2 across, Run 1/2, 5 Merkins, Crab walk 1/2 back, Run 1/2, 10 Merkins
- Rd 2 – Lunge walk, Run, 5 Squats, Lunge Walk, Run, 10 Squats
- Rd 3 – Karaoke Rt across, 10 Sister Mary Catherine, Karaoke Lt across, 20 Sister Mary Catherine
Head back to launch point and finish it up with 10 Burpees OYO
COT
Moleskin:
- All in all, ground was not too wet after another round of rain the past day or so. Managed to stay on higher ground and only had one or two slips on the runs around the tires
- Turkey Leg and Far Side running strong on the suicides in the parking lot. Far Side turned on the afterburners for the last sprint and blew us all away
- Coach pushing the PAX on the 2nd round of circuit work on the stumps and tires
- Kuechly was saving his energy for soccer game later in the day
- Strong effort put forth by Blue Hen, Burgundy, and Twister. Twister continues to post each week after traveling all week down to Louisiana for work
Announcements:
- Mud Run scheduled for 4/12. Information and sign-up/payment for bus ride and sundries is detailed in weekly e-mail. Stagecoach (tj.zitney@gmail.com) has the details
- Turkey Leg announced change for Fast Twitch. Still have the early start time of 5:15, but they will now be going for 60 minutes on Tuesdays. YHC was anticipating a change to 5:30 start time but instead got the news of an additional 15 minutes of pain instead
- Far Side is coordinating “F3 Trips for Kids Ride” on 4/5. We will be taking about 15 kids from the Grier Heights neighborhood who participate in AG Middle School Bulldogs Matter tutoring program for a morning of mountain biking at Francis Beatty Park. Looking for 10-15 PAX to help out with this worthwhile event. M’s and 2.0’s are welcome to join in. Contact Far Side (Frank.Larsen@cbre.com) to sign up.
Out Like a Lion (no pun intended)
13 men toed the line at The Matrix to get the week started right. The weather may be taking March out like a lamb but these guys took it out like lions.
The Thang:
Jog around the school to the bus lot
COP in cadence
- SSH x 25
- LBC x 20
- IW x 20
- Mtn Climber x20
- Merkin x 15
- Squats x 10
Jog to playground
- 10 pull ups, 20 squats
- 8 pull ups, 20 lunges (10/leg)
- 6 pull ups, 16 Sister Mary Catherine
- 4 pulls ups, 8 monkey humpers
- 2 pull ups, 4 squats
Jog to the back learning area
- 3 x (10 incline merkins, 10 decline merkins and 20 dips)
Jog around soccer fields to front sidewalk for some running and ab work in groups of 3
- Partner 1: sprint 50 yards to cone, 10 count, sprint 50 yards back
- Partner 2: “long run” (~200 yards) around field
- Partner 3: called ab exercise
- Rotate through with the “long run” setting the cycle 4 times through – LBC, Flutter, Rosalita, Freddie Mercury
Jog down the field and jail break back to the cars
COT
Moleskin:
1) From the sounds of pre-workout chatter, CMD is leading TheMatrix NCAA bracket contest by having picked 1 of the 4 teams in the Final Four
2) O’Tannebuam did his best Floor Slapper impersonation today arriving about 0535 to the COP. Good news was all he missed was the jog, SSH and LBC
3) The running and ab work put YHC’s communication skills to the test. First round was a little rough but the PAX figured it out for rounds 2-4
4) As usual Lobster Roll and Joker still had wheel left for the jail break at the end. YHC intentionally swung the turn wide before calling jail break to avoid getting run over by these 2
5) Always a pleasure and honor to lead
Yes, We Are Running
The title was my response when asked just before 14 strong pax came hit the gloom for Stonehenge. We gave our legs a beat down ahead of #Mudrun and other running events as Spring kicks into gear. Our hearty crewe gave their all and hopefully got what they came for.
The Thang
Little baby jog to COP location.
COP (inspired by a certain local politico in the news recently)
– Cash Money Squats x 20 (make motion of fanning bills)
– SSH x 25
– Patrick Squats x 20 (same as prisoner squats)
– Merkins x 15
– Cannon Lunges x 20 (hands clasped behind back)
1 mile run to small lake
Jacob’s Lapper (set of sixes with Burpees and laps around lake)
Plank after each sequence to regather pax
– run up hill, 5 Burpees, run down and then 1 lap
– run up hill, 4 Burpees, run down and then 2 laps
– run up hill, 3 Burpees, run down and then 3 laps
– run up hill, 2 Burpees, run down and then 4 laps
– run up hill, 1 Burpee, run down and then 5 laps
LBC x 25
Backward Hill Ladder
– backwards run up hill, 5 squats, run down, 5 Merkins
– backwards run up hill, 4 squats, run down, 4 Merkins
– backwards run up hill, 3 squats, run down, 3 Merkins
– backwards run up hill, 2 squats, run down, 2 Merkins
– backwards run up hill, 1 squat, run down, 1 Merkins
Plank until all pax complete
Little baby jog around lake – reverse directin from before
Jog and lunge walk .75 mile back to launch w/sprints at end
Merkins x 40 led by Frehly’s Comet
COT
Moleskin:
– Ouch, this was a toughie, at least for YHC
– We covered a lot of ground – around 4.5 miles at least
– Great effort by all the pax
Announcements:
– Mudrun in two weeks. If running, check site for instructions on how to pay for transportation, supplies,etc.
Despite opening with spoof on CLT’s Mayor, we did pray for him and his family. Please continue to pray for them. Obviously this is a difficult time for them and we hope they will turn to Him for support and guidance.
Día Cero Diversión
11 Hombres fuertes para trabajar hoy en día.
Jamboree
Indio Q correr de un lado a otro de la pista
de Círculo un poco de dolor. Muchos merkins
½ milla 11s. Burpees y Q paso ups
Radar
Socio
P1 ejecuta los suicidios mientras que P2 no llama. Colgajo gato hasta que número al que se llama es golpear
sacos de arena y nos hizo un montón de pecho y hombros
molesquín
estoy corto de tiempo, así que esta explosión no es mi mejor esfuerzo. Yo pensé que sería puesto en Español, de modo que cualquier persona que pueda leer, creo que me esfuerzo mucho en ella. Yo no. De hecho estoy escribiendo esto durante mis hijos béisbol práctica. Realmente es viento. Yo creo que esto será suficiente para buscar palabras como tenía muchas cosas que decir. Buen grupo hoy.
Anuncios
Golf
desafío para Socios próximo mes en
libertad vigilada Día Cero% 2C Purple Haze% 2C Tiger Rag Frasier% 2C% 2C Larga Distancia Jambore
Area 51/Fort – Mud Run Prep Items
2014 Spring USMC Leatherneck Mud Run
Who: 500+ men across F3 nation including 60 from Area 51 and 12 from The Fort
What: Mud run course covering 10K and 36 obstacles
Where: Columbia, SC
When: Saturday, April 12 (F3 nation starts launching around 0730)
Why: CSAUP
Transportation:
Departure location:
- Area 51 PAX – South Charlotte Middle School, 8040 Strawberry Ln, Charlotte, NC 28277
- Fort PAX – Baxter (Lowes parking lot on SC 160, I-77 exit 85)
Departure Time:
- Area 51 PAX – Arrive to SCMS at 0445 with departure at 0500
- Fort PAX only – Arrive at Baxter at 0500 for departure at approximately 0515-0520
Return: Planned departure from Columbia by 1100 with arrival back to SCMS by 1300.
Payment: If you haven’t paid your transportation fee yet, please do so here by Friday, April 4. Area 51 Mud Run Bus Payment
Sundries: Champagne on Q. Planning on beer, water, Gatorade, bananas and other snacks to take care you pre and post race.
Note: Both buses will depart from SCMS, but one bus will make a brief stop in Baxter to pick up the 12 Fort guys.
Other things to know
All runners must complete the Leatherneck waiver. I will bring extras, but it’s best if you complete early and bring with you.
F3 Tent:
- F3 will have a tent this year inside the race perimeter. This will serve as a rally point and a place to hang before the race. Guys can leave their stuff (change of clothes, towels, etc.) at our tent and we’ll have some volunteers looking after it while we are on the course.
- Post-race coffeeteria: We will have refreshments (alcoholic and non), snacks, our t-shirts, and lots of 2nd F under the tent after the race.
Parking:
- Our buses will have VIP parking so unlike years past we’ll be parked up front.
F3 Wiki-Mud – A great resource put together by fellow F3 PAX experienced in the Leatherneck. It contains useful information about the course, obstacles and what gear you should wear. Read it!
Wet Dog Smell at Ascent
While the cold has subsided Mother Nature as usual flexed her muscles to challenge the 6 pax who stepped away from their cozy beds and into the drizzly wet morning gloom of Ascent at Olde Providence Elementary. It went something like this.
To the Track:
2 laps buttkickers/high knees/medium pace jog with CCD x 10 at top and Squats x 10 at bottom
COP behind OP school:
SSH, IW, Slow Merkins, Jump Squats, Jump Squats Right, Carolina Dry Dock, Jump Squats Left
To the Concessions:
2 rounds of 30/20/10 (Dips, Jump Ups, Burpees)
To the Football Field for 50 yard There and Backs:
Karaoke Right There, Karaoke Left Back
Backward There, Backward Back
Bear Crawl/Crab Walk There, Bear Crawl/Crab Walk Back
Karaoke Right There, Karaoke Left Back
To the bus parking lot by basketball courts:
Touch the Line Weave Line to Line There / Sprint Back
To the fields behind OP School:
Pyramid There and Backs
CDD, Burpees, LBC, Heels to Heaven x 5 – Start
CDD, Burpees, LBC, Heels to Heaven x 10 – There
CDD, Burpees, LBC, Heels to Heaven x 15 – Back
CDD, Burpees, LBC, Heels to Heaven x 10 – There
CDD, Burpees, LBC, Heels to Heaven x 5 – Back
Plank-o-rama with Donkey Kong
To Harris Teeter and Back:
Indian Run There
Merkins x 50
Indian Run Back with Bear Crawls on Donkey Kong’s turn to sprint up (a DK bright idea)
To the grass at bottom of track:
Partner up for Prairie Fire Mary (10L, 10C, 10R)
Circle up for 1 minute of Mary:
Russian Twist x 20
That’s a wrap…
Moleskin:
Great site offers lots of options, especially with some daylight. For any pax on the rebound, getting started, and seeking moderate-to-normal F3 workout intensity, this is one great workout opportunity. I ignored Donkey Kong’s early request to pick up a scrap telephone pole from the Rea Road Construction site as a coupon opportunity for the Ascent pax to carry back on our Indian Run return from Harris Teeter. My thinking was this is not Spearhead, the latest Go Ruck thorn-ruck Challenge is over, and there is no reason to subject ascenters with DK’s ambitious craziness. Needless to say, we kept it moving, got a little wet, and powered through the drills. Pele showed rock solid effort out there. The shopping trip to Harris Teeter is one of my favorites. With fewer pax it kept us sprinting to front more frequently. That was taxing but great. Good to see Lucky stroll over from his home at the base of the “Hydra” Hill. He had the closest distance to get to the workout, yet missed our track work. Hopefully he did buttkickers and high knees from his home on his way over. Good to see you back out Lucky! Also I have to mention Slimfast making a showing was great to see. That was a great output today by you. Hopper was overall star performer. DK had his moments of greatness, but Hopper took that pyramid by storm and just nailed it. Super Strong effort there! Donkey Kong regaled me with stories of thornruck after the workout that showcase how CSAUP we can be as a pax. The lessons we learn and personal growth we achieve by sharing in these events and participating in these workouts continues to fuel F3 nation and make it stronger and stronger.
Great to Q at Ascent. Thanks to the site leaders for the opportunity!
Count-a-rama: it was quick
Name-a-rama: it was also quick
Send off by Slimfast – thank you!
Announcements:
F3 Golf sign up on F3nation.com home page. $90pp. Thu 5/29. Sign up. Proceeds to F3 Foundation. Give back time fellas. And besides, it’s a chance to get outta work and grab 2nd F for a whole day. Nice!!!!!
Step up to Q Ascent. You can make all the calls when you Q. Don’t like running, then Q and call your own beat down. Contact High Tide or Strange Brew.
Byron’s Traveling Circus of Pain – 3-Man Grinder Edition
16 Faithful, 10 Pain Stations, 1 VSF…beautiful Saturday at Olympus
Thang:
Warm-up – Listen to Byron run his yapper about the ensuing beatdown
Group KB Flow – become one with your KB through swings, high pulls, clean, press, snatch, squat, row, lunge, bottoms -up cleans, windmill press, etc.
Divide up into teams of 3. One team per station (10 total). Team member #1 started on “the implement”. Team members #2 and #3 were at the opposite ends of the course. Team member #1 moved the implement to the awaiting team member #2, and #2 takes it back to #3. While one team member is with the implement, the others are KB Flowing. Stay at each stations for 2.5 minutes then rotate with your bells (thanks to Gullah for manning the watch today).
Here are the 10 stations:
1 – Tire sledgehammer pounds – 5 each side (thanks to Gabriel in providing the sledgehammer)
2 – Battling rope – 20 each side
3 – Sled rows – 10-12 pulls
4 – Prowler sprints
5 – Med Ball (20lb.) Frog Hops
6 – Firehose sprints
7 – Heavy KB Farmer’s Walks (70lbs. each hand)
8 – Med Ball (25lbs.) Squat and Launch (6-8 reps)
9 – Reaction ball drop and catch – 1 or 3 burpees depending on if you catch it.
10 – Barbell curl & press
Round was for 2.5 minutes at each station. Round 2 was a speed round – once each member got through the implement once, move on.
COT – Popcorn Prayers then 2 choruses of “Awesome God”
Moleskin:
* Another Brew Ruck is coming May 17. A new PR of intoxication is expected, but it is all for a good cause…rucks will be filled with can donations to Second Harvest. Look for details from those wacky Spearhead guys.
*Possible coffeeteria option for all South Charlotte locations on the first Saturday in May. Matthews UMC has a big pancake breakfast for Charlotte Rescue Mission and other mission projects.
I don’t think the heavy stuff’s gonna come down for quite a while.
The VSF was planted firmly in the spongy ground, and Stone Cold led 10 of the pax towards another hour-long painful trek at The Rock. Spandex (LIFO) made it 11 about 2-3 minutes into the workout.
The Thang:
SSH x 30
Toe touches x 25
Groiners x 20
Mtn climbers x 20
Low slow squat x 20
Mosey to field. Partner up.
Pt 1 Top of hill and do exercise until Pt 2 returns
Pt 2 run length of field (.25 mi) then bear crawl up hill to Pt 1
Flap Jack
Exercises called: Merkins, CDDs, then LBCs
Plankarama
Jack legs:
4x squats to 1x squat jump up to 20 and 5. YHC gave out here, gotta be able to stand up at worship tomorrow. 😉
Indian run around field.
Hand off from Stone Cold to Hops
Bear crawl up hill from the pitch
To pavilion for 2 minutes of People’s Chair
25 in-cadence (IC) overhead presses
Jog to picnic tables for the following OYO:
10 derkins, 10 step-ups
20 derkins, 20 step-ups
25 derkins, 25 dips
Jog to sand-pit playground for:
Makthar Ndjiayes x 20 IC
One-legged merkins x 5L IC, One-legged merkins x 5R IC
CCVs – 13R IC, flapjack, 13L IC
Jog to baseball field and grab a rock
Circle up for the following (or something close to it as YHC’s memory is fuzzy):
Overhead press w/rock x 25 IC
High slow flutter x 10 IC
Tricep extensions w/rock x 13 IC
Mason Twist w/rock x 10 IC
Plank Reach-Through’s (no idea what this is called, but pax will know what I’m describing) x 10R, then 10L.
Bicep curls w/rock x 25
Mosey to rock pile. Drop rock and jog back to launch lot.
Circle up for:
Dolly’s x 20 IC
Protractor – 90ish seconds
Ye Olde Moleskine:
Great effort out there by the pax. YHC was partnered with Stone Cold; and that run from the top of the hill to the fence on far end of the pitch is brutally long. #unsavory Intel was flying as usual on the runs.
Stone Cold hit the pax with some unorthodox/curve ball calls in COP. #keepthemguessing
Glad Spandex joined us as our 11th. He’s been a posting machine ever since he started. So has Prohibition for that matter, who’s even newer to the pax.
Think a few of the pax got a little aggressive with their rock choice, but pushed themselves nonetheless. Didn’t hear any LD-esque “not doing it” calls – way to battle through men.
YHC had to audible/ad lib his 1/2 of the Q after pulling a calf muscle. Thanks for bearing with me fellas. More core work than anticipated; but hopefully it will be a gift that keeps giving for a couple days.
Announcements:
Look for email/tweets as to Saturday workouts on Sat., April 12th when much of the pax are doing the USMC MudRun. Likely a convergence or two among the 7 Saturday Area 51 AO’s.
2 new 3rd F workouts launching:
1) Threshold – this Wednesday – April 2nd – Noon – Cafeteria building on Morrison in SouthPark (DQ, Donatos, Bojangles, etc.) – Splinter and Semi-Gloss are co-Q’s. “True Measure of a Man” by R.E. Simmons, III is the book. No need to have the book yet, just post if you’re interested.
2) Dunamis – Friday, May 9th – Noon – Moe’s Ballantyne — Iron Horse & Cake Boss are co-Q’s.
Solid prayer to take us out by StoneCold – lifting up TL’s mom and Abacus & Chelms’ brother Bill.
Grateful for the group of friends and encouragement that we get from our F3 brothers. Necessary sharpening for YHC.
Going deep at Kevlar
18 strong men posted at Kevlar for a little running and some other fun stuff. After some good-natured jokes about the Q and here is what we did:
WARMUP
SSH x 25 IC
IW x 20 IC
Merkin x 15 IC
Squat x 15 IC
THE THANG
Jog to courtyard around the back side of the church, mix in some Karaoke, high knees, and butt kicks along the way. Partner up, size doesn’t matter.
P1 runs 1 lap around church while P2 does AMRAP of called exercise, flapjack. Plank when done.
1 – Regular merkins
2 – Deep squats
3 – Diamond merkins
4 – Alternating lunges
5 – Wide arm merkins
6 – Jump squats
Quick mosey to the other courtyard, break into 3 groups
Group 1 – step ups
Group 2 – dips
Group 3 – 15 burpees
Rotate once group 3 is finished with burpees
Repeato x 2 — AUDIBLE after round 1…here comes the bible study group…let’s mosey so as not to disturb.
Mosey to bottom of hill
Jacob’s ladder to 7 burpees, plank at top when done
Mosey back to field
Jack Webb up to 8 merkins x 4 arm raises
Mary
– LBC’s x 40 OYO
– Dolly x 20 IC
– Lemon squeeze x 15 OYO
Still time left, 10 burpees OYO
Moleskine:
Great work by the pax today. Heard some mumble chatter going on during COP from the direction of Bananas and crew (who else, right?), but was concentrating on counting so couldn’t really tell what the fuss was about. No doubt the laughter was at YHC’s expense. Once we got into it there wasn’t a whole lot of chatter, other than Brown asking “how deep are deep squats”. You can imagine the jokes that were flying after that comment. We’re such a mature bunch. YHC had to call an audible on the group work after the first round so we wouldn’t scare off the 6am bible study group. When in doubt…..head for the hill! We may have done some other Mary exercises, YHC can’t remember. #O2deprivation. Thanks to all for letting me lead this morning, it was an honor and a pleasure. Also thanks to Busch for the strong send-off.
Announcements:
– Mudrun – make payments for sundries, etc via link sent out by Stagecoach. TR has declared his team already in the lead since they are all paid up!
– F3 Golf – sign up! The outing is May 29th so make sure you sign up in the next couple weeks. If you have already HC’d, go ahead and make it official on the website. Spots are filling up. Sponsorships also still available (contact Cottonmouth).
Sound off in comments below if anything was missed.
Good Hands