Ausmans Converge
The VSF was planted and 13 men came together for a workout on a Friday morning deserving of shorts and short-sleeves…finally!
The Thang
Warm-up: Jog to football field. Butt-kicks, high-knees, backwards, etc.
COP (on field):
- SSH x 25
- IW x 25
- Mountain Climbers x 25
Field work (start in one end zone):
- Sprint 100 yds / Jog back to end zone (repeat)
- Walking lunges 50yds / Sprint 50 yds / Jog back to end zone
- 25 squats, 10 burpees, 25 merkins
- Walking lunges 50yds / Sprint 50 yds / Jog back to end zone
- 30 alternating lunges, 25 merkins, 25 squats
- Sprint 100 yds / Jog back to end zone (repeat)
Bleacher work:
- Run steps – one time up, one time down.
- 10 derkins on bleachers
- Run steps – two times up, two times down
- 20 derkins on bleachers
- Run steps – three times up, three times down
- 30 derkins on bleachers
- Run steps – one time up, one time down.
- 10 triceps dips on bleachers
- Run steps – two times up, two times down
- 20 triceps dips on bleachers
- Run steps – three times up, three times down
- 30 triceps dips on bleachers
Grandma (sevens)
- Squats at the bottom
- Merkins at the top
Six Minutes of Mary
- LBC x15
- Freddie Mercury x15
- Flutter x15
- CCV x13 (each side)
- Dolly x15
Moleskin:
We have set a new sibling record at Joust, or at least we think so. We had all three Ausman brothers (Oswald, Prohibition, and Blue Rhino) at Joust this morning…a first for them, and probably for F3 to have that many brothers at a single workout. What is even more amazing is that there are two more brothers that weren’t there. Prohibition promises that Thanksgiving will commence the first all-Ausman workout. Good to see you all out there!
So YHC barely made it to the workout on time due to a stranger’s vehicles untimely meeting with a light pole and a downed power line. I rolled in with about 2 minutes to spare, and after some subtle urging from Spackler we were on our way. After COP we immediately entered into some running. The task was to sprint one length of the field and jog back. Mallcop was quick to point out that both are the same speed for him. (I think Mallcop was fighting something this morning – remember to evacuate before the workout brother…I know how encumbering that kind of distraction can be to exercising). At some point during the point of the workout Skywalker moseyed in, and I believe another (you know who you are). Glad you could make it guys!
After the field work, most of the workout was about running up and down stuff. The bleacher work was tough after the lower body exercise we got on the field, particularly when we got to the third round. #jellylegs Of course, we then decided to pay a visit to Grandma Mtn. After giving her a week off for Runstoppers VQ at Joust, she was back in full force. She never disappoints, and all were ready to do our six minutes of Mary and sprint back to the VSF. Great work out there today men! It was an honor and a privilege to lead you this morning.
Announcements:
- New 3rd F workout starting in Southpark Bojangles on Wednesday (Semi-gloss & Splinter are your Qs)
- Fourth Area 51 BRR team is complete – keep recruiting!
- Check F3Nation.com, Twitter, and the weekly emails for more.
Some Still Love The Ruck
5 Spearhead regulars posted for some ruck fun this am. Funny how post GRC some people just don’t look forward to burpees and merkins with a ruck on while others still savor the suck. Together we circled up and went as far as we could go on the MDora pain train.
The Thang:
All ya got on each step and go as far as you can go in 45 mins
- Ruck burpees X 40
- Ruck upright Rows X 50
- Deep squats X 75
- Selection Standard Merkins X 75
- Side Straddle Hop X 100
- Ruck Kettlebell Swings X 75
- LBC’s X 100 (regular/left/right/reverse)
- Ruck Overhead Press X 60
- Walking Lunges X 60 (30 each leg)
- Plank Position limb abductions X 120 (30 per limb)
- One-arm Bent Over Rows X 100 (50 each side)
- Mountain Climbers X 100 (two-count)
- Ruck Turkish Get-up X 5 or SSH X 100
- 50 yard sprints (no ruck) X 14
COT
AAR/NMMS
Good to see some regulars this am come out for a little ruck pain. We were joined by some classic rock that was described by some as “Vietnam War Movie Music” and others as “music in any heroin scene in a movie”. #jimihendrixrocks We needed the distraction as this workout with rucks on just plan drags on. Hats off to injured Hoff who made it through the whole routine with YHC. Remember if anyone is interested Ironhorse is planning a ruck with a purpose to Nicaragua in early May. Come help build a bridge with the community and repair a bridge over a river.
LBC= Little Bitty Coupon
No Paul Bunyon stumps, but YHC didn’t show up empty-handed. A rock-climbing rope bag filled with 35 lbs of sand makes a handy coupon.
How bad can one little coupon be? 15 brave men welcomed the third attempt at spring and posted for some Centurion fun.
The Thang
COP
SSH x 20
Squat x 20
Hold Plank position for: Merkins x 10, Mt Climber x 20, Diamonds x 10
Squat x 20
Coupon Indian Run around parking perimeter
(Man at the back carries coupon until sprinter gets to the front, then passes coupon forward and sprints)
Burpee Bucket Brigade: Circle Up, Pass coupon left, do 10 quick burpees before the coupon comes back around.
Rinse and Repeat x 3
Count off by 2’s
1) run a lap
2) 10 coupon curls, pass left, do squats until done
Flapjack
1) run a lap
2) 10 overhead coupon press, pass left, SSH until done
Flapjack
1) run a lap
2) 10 coupon squats, pass left, plank til done
Flapjack
Coupon Indian Run to front of school tables
20 Dips, 20 Derkins, 20 LBCs OYO
Rinse and Repeat
Coupon Indian Run long way back to top parking lot
MOM
Heels to Heaven x 25
LBCs x 25
Russian Twist x 15
Bicycle x 15
Moleskin
With the MudRun just around the corner, YHC elected more running and less of the usual pusharama. The number of Pax worked out great for the teams running a lap in the same time it took the rest to cycle thru the coupon workouts. Jamboree as usual led his group; YHC has no idea who led the second group, as I was stuck covering the six. #notarabbit
A big Centurion welcome to some newer faces; Coleslaw, Scabby, and my Prometheus friend Deer Tick. Where’s that MudRun team of yours?
Thanks to those who jumped on the Q rotation. All are welcome to take a turn at the helm. First timers can co-Q with another man to ease into it. #leadership
Great work by all! Way to kick off the weekend-
Announcements
Watch web site for details on new 3rd F in the SouthPark area.
Ruck with a Purpose: Reach Checkpoint, Iron Horse, or Donkey Kong if you’d like to put your strong back to good use, carrying bridge building materials to a village in Nicaragua. Early May –
The Hills of Piper Glen
8 men defied good judgement and posted at Devil’s Turn for hill intervals in the infamous Piper Glen neighborhood. By the end, all the PAX questioned that decision.
The plan was simple. Run 1.25 mi over to Piper Glen via Old Course Rd. Once Old Course Rd. crossed Piper Glen Rd, the PAX sprinted a 0.25 – 0.3 mi stretch with a massive 2-stage hill which tested the will and intestinal fortitude. For recovery, the PAX jogged back down to the start to repeat it all over again. The number of repetitions ranged from 4 to 7. Once all PAX returned to the parking lot, they had clicked off between 4.5 and 6.5 miles. Not a bad morning!
Moleskin:
– Great effort by all the PAX today! I’m sure all considered spilling some merlot at some point during the repetitions. Everyone may not admit it, but you know you considered it.
– The two staged hill in Piper Glen is an absolute beast. The second hill hits you right as your irrational exuberance is waning. Absolutely brutal.
– Bratwurst, Frasier, and Turkey Leg absolutely killed it out there today. At one point, Bratwurst said he was feeling dizzy and YHC and Frasier had a momentary thought of beating him up the hill the last time. However, 2 seconds later he was off to head up the hill again. Quite possibly the fasted recovery I have ever seen, and another missed chance to beat him in a running event.
Announcements:
– RunCoach.com has a special rate for F3 which creates a custom training plan for BRR training through May. It should soon be posted on the main F3 site or contact Bratwurst for details.
Recycled Rocks and Running
IW x 20
Mountain Climbers x 20
Squats
Triceps
Merkins with other hand on the rock
Run to top, 5 jump squats, run to bottom, 5 burpees, repeat 5 times
Lunge walk to the trailhead, then mosey through trail to back field for Mary
LBC, Flutter, Protractor, Dolly
Mosey back to front field
Speedbump Work
Mosey to speed bumps
– Alternate high knees and butt kicks all the way back
Rd 2. Alternate crab walk and plank walk at each speed bump. All the way down. Modify as needed. – Jog back
– 60 second hold
MaryFreddie Mercury: five fast, five slow (IC) x 25Protractor: 90, 45, 10, 20, 30, 40, 90, 10 (hold for Spackler 10 count, Mermaid 10 Count)
Announcements:
Two new 3rd F groups starting soon. One in the Southpark area and one in Ballentyne. Both will be lunch time. Look for these announcements in the weekly email or talk to Splinter, Hops or Semi-Gloss.
F3 has reserved several tables for the annual YMCA community prayer breakfast on Thursday, April 24. Cougar from the Metro region is organizing.
F3 golf – Sign up now even if you don’t have a foursome. Still plenty of sponsorship opportunities. See Cottonmouth for details.
Deck Squats
20 guys left Death Valley today felling strong and buff.
Start off with a little jog, high knees, butt kicks and karaoke around the parking lot.
COP:
- Arm Circles – Forward, Backward, small and large circles
- Mountain Climbers x 20
- Plank walk CW/CCW – There was some confusion by YHC on whether CCW meant left or right
- Plank Jacks x 20
- 10 Burpees OYO
- Deck Squats x 10 (There was a motion to rename those to spine grinder)
- SSH x 24
- IW x 26
THANG:
Head toward the baseball field, but stop at the steps for:
- Partner wheel barrow up the steps x 2 rounds each pax
- Partner over/under x 10 each pax
Mosey over to the bleachers.
Circuits
Round 1:
- Jump Squats x 20
- CDD x 20
- Step ups x 20 each leg
- Complete 3 rounds
- AFTER the 3rd round, run 1 lap on track around baseball field
Round 2:
- Diamond Merkins x 20
- Deck Squats x 20 (op out is 50 LBC’s)
- Merkin Jacks x 20
- Complete 3 rounds
- AFTER the 3rd round, run 1 lap on track around baseball field
Lastly, 5 x 1 legged burpees on each leg.
COT
Moleskin:
- First of all, what was up with Wofman’s head gear this morning. I literally couldn’t even see any skin on his face. I had to ask who it was???
- The puzzled looks on everyone’s faces this morning was priceless when I started COP with arm circles. I thought warming the shoulders up was a good idea knowing the plank work to follow.
- And on the plank walk, I must have been delirious when I couldn’t even get the CCW part straight. In my defense, it seems different when you are horizontal instead of vertical.
- There was a motion to rename the deck squat to spine grinder. I would be in favor.
- Someone said YHC had been on you tube last night to find the deck squats. And I think someone (Spackler maybe?) used one of Long Distance’s phrases, “I’m not doing that.” Of course I can’t incorporate the accent into the text.
- The wheel barrow up the steps might have been difficult, but I saved everyone from DK’s calls for bear crawling down the steps.
- Somehow, the chatty crowd quieted down when we got to the bleachers. It must have been the seemingly 400 step ups we did. Or maybe guys were busy counting so they could be sure they were NOT cheating.
- Again, 20 step ups each leg….and the lap is after the 3rd round only…and the lap is up the steps and on the gravel road around the perimeter of the baseball field.
Announcements:
- Two new 3rd F groups starting soon. One in the Southpark area and one in Ballentyne. Both will be lunch time. Look for these announcements in the weekly email.
- F3 has reserved several tables for the annual YMCA community prayer breakfast on Thursday, April 24. Cougar from the Metro region is organizing.
- F3 golf – still plenty of sponsorship opportunities. See Cottonmouth for details.
What happens at Anvil stays at Anvil (not really)
Another cold morning in the gloom. At least one person declared that this morning represents their last sub-30 degree workout for the season. We shall see!
The Thang
10 burpees OYO
Jog to parking lot near soccer fields for COP
- SSH x25
- IW x25
- Squat x25
- Merkin x15
Jog to shelter and partner up (size kinda matters)
- Decline merkins / peoples chair (Partner 1 in peoples chair / Partner 2 does 25 decline merkins with feet on partners knees)
- Tricep dips / peoples chair (Partner 1 in peoples chair / Partner 2 does 25 tricep dips on partners knees)
- Sit-ups / Plank (Partner 1 planks with hands on Partner 2 feet / Partner 2 does 25 sit-ups)
- Shoulder press / Plank with hands on seat of picnic table (Partner 1 planks with hands on bench / Partner 2 sits between Partner 1 legs, facing away, and will lift Partner 1’s legs (by the shins) over head.
- Dead lift / Plank with hands onon seat of picnic table (Partner 1 planks with hands on bench / Partner 2 stands between Partner 1 legs and lifts legs toward shoulders)
Jog to the rock pile near baseball field, grab a rock per partner set and mosey to nearby parking lot
Partner Rock Exercises (One runs about 100 yds / One works, flapjack, repeat exercise 2x each)
- Squats
- Bicep Curls
- Tricep Extension
- Overhead Press
- LBC
Moleskin:
I think the cold weather may be having an effect on the pax these days, as it seemed many were a little more punchy than usual this morning. After a few burpees to get the blood moving we set out on a scenic tour of the Calvary parking lot, only to end a few yards from where we started.
We wrapped up COP in front of the picnic shelter and made our way to the covered area for some partner exercises and some serious 2nd F. YHC decided to bring a few experimental exercises to Anvil, and I think we found some new crowd favorites. While the first few were fairly easy to explain, a couple required some demonstration. Hannibal’s camouflage pants didn’t work here as I selected him to be my assistant. When I instructed him to assume the position against the picnic table and spread his legs, the mumblechatter erupted among the other pax…but I’m still not quite sure why. #moonriver In the midst of all this, Young Love said “when you said it was a partner workout, I didn’t realize it was BYO.” Hey brother, this is about deepening your relationship with a fellow member of the pax. I unfortunately had to do my exercises on my own instead of following Strange Brew’s advice to send someone home to maintain even numbers. And to whoever asked if these were FiA inspired exercises, I’m sorry to disappoint, but the answer is they came from Metro.
Great work by everyone out there today, in particular I need to give Intel a shout out. Strong work on the running part of the workout brother…you were a beast out there! Finally, welcome to our newest pax Rehab. I hope you enjoyed the workout this morning and will come out again. Just forget everything you heard and saw under the shelter.
Always an honor to lead you men!
Announcements:
- BOG is a hard commit for the BRR, which completes our fourth team!! Keep the recruiting going because I expect we may see a few get hurt or drop out. Otherwise we can combine with other areas to fill up a team.
- Abacus again wanted to express thanks to the pax for support of the Brain Tumor Race. Over $7K raised in just a few weeks!
- HDHH tonight at the Lodge…6pm
Preblast: Devil’s Turn – Hill Intervals
Can you hear that? The hills of Piper Glen are calling you. Ignore your better judgement and post at Devil’s Turn for some hill intervals to write your momma about.
Here’s the plan. We will leave the greenway parking lot on the corner of Rea Rd. and Bevington Place at 5:15am (yes, YHC will be on time this week).
We will run 1.25 miles out to Piper Glen according to the “Warm-up / Cool-down” map included below. Once we cross Piper Glen Dr, the fun begins.
The hill intervals consist of sprinting 0.25 mi (75 ft elevation gain) up the hill and recovery jog down the hill. For the 6 mile folks, the intervals will be repeated 7 times for a total of 3.5 miles. For 4 mile folks, repeat the intervals 3 times and head back. See the map below for route and elevation graph.
Once the hill interval repetitions are complete, we will head back to the parking lot (1.25 mi) with the satisfying feeling of O2 deprivation.
Head for the Mountains – The Maul
Seventeen strong posted at The Maul this morning. We didn’t want a repeat of last week’s sacrifice to the Murderhorn, but with only a couple weeks left before the mud run, we are committed to cardio! So we tackled some “mini-murderhorns” instead.
The Thang:
Mosey to center parking lot for warm-up:
SSH X 25, Slow Squats X 25, Peter Parker Merkins X 20
Mosey past the Target w/ lunge walks on the way. Arrive at first hill.
Ladder #1: 11 count ladder with squats at the top, merkins at the bottom.
Indian Run to next hill for Ladder #2: 7 count ladder with burpees at the top, backward lunges at the bottom.
Mosey back to the center for Mary. PAX took turns choosing an exercise and calling cadence:
Slow bicycle X 20 (Haggis)
“Planks” (Frasier) – Honestly, the exercise Frasier put us through might have another name. I can’t really do it justice here except to say it was a combo of six inches, one heel up, then raise your leg and… whatever it was really hard. You had to be there.
Rosalita X 25 (Luggi), J-Los X 10 (Worm), LBCs X 25 (Gumbo)
Mosey to last hill for: bear crawl up, 5 jump squats, jog down, 10 sit-ups. Repeato
Finish with combo of planks an merkins – AYG merkins to finish.
Announcements: Sign up for F3 Golf Event, BRR, and of course Hagis’s mountain run taking place this Saturday!
Moleskin: Intentionally tough workout today to build on some of the more intense cardio we’ve been doing lately. The extended ladders are tough given the steep hills at the Maul. Good job and congrats to everyone for finishing and building your endurance for Mud Run and beyond.
Always a pleasure to lead a great group.