23 fine chaps gathered this morning despite early warnings of rain and snow. Turned out to be a fine morning – perfect for a beatdown as follows:
Quick mosey to the grass for an equally quick COP:
– 25x SSH
– 20ish Imperial Walkers (more on this later)
– 10x Windmills
– 25x Mountain Climbers
Hoist the Bells and run to the church entrance. Find a partner with a friendly Bell weight. and line up for another rousing rendition of Catch me if You Can.
– P1: 15 merkins then chase your partner; P2: carry the Bells and run as fast and far as possible; flapjack and repeato as much as necessary. Run around church to far end of the parking lot/ 2nd hill entrance.
Stick with partner, divide up into 2 groups for a little friendly competition (Pays to be a Winner)
Round 1: P1: Run around church; P:2 2-hand Swings. Flapjack and Repeato.
Winner: Group 1 (the lower group aka the “heavyweights”). Winners do 10 burpees, losers get 20.
Round 2: P1: Run to bus (“heavyweights” run to stop sign past bus – life isn’t fair); P:2 curl/press combo move. Flapjack and Repeato.
Winner: Group 2 (the upper group aka “middleweights”). Winners do 10 burpees, losers get 20.
Round 3: P1: Both groups run to bus; P:2 10 good mornings and AMRAP squats. Flapjack and Repeato.
Winner: Group 1 (the “heavyweights”). No time for burpees – everyone wins!
Hoist the Bells and run back to the grass. One minute left – time for one round of mary.
– 25x flutters with Bell.
COT
Moleskine:
– Glad I planned for a short COP this morning. Turns out I couldn’t get it over fast enough. Calling myself out for screwing up the cadence on the most basic of exercises – the Imperial Walker. Surprised I wasn’t heckled more for that one, or maybe I just permanently blocked out that one. Sorry guys – thanks for bearing with me.
– Tried to divide the group up into equal portions of “heavyweights” and “middle weights”. A quick look around revealed that one of the groups was a little, umm, slim. Quickly redistributed in order to give each group a fighting chance.
– Can’t remember much else. From the above, looks like we did a fair bit of running and a fair bit of hefting. Guess that’s why the time flew by.
– Thanks for the opportunity to Q. Always a pleasure leading the PAX.
Announcements:
– 2 new 3rd F’s coming soon. Check the email.
The virtual shovel flag was planted and nine men headed down to the track for some distance training. Soul Glow was all excited since Frasier was no where to be seen, thinking he could stand at the top of the podium for once.
The Thang:
COP – SSH X50, Squats X20, IW X20
Yasso 800 (only 4 rounds due to time limit – 10 rounds is the real number). Run 800 meters at your target race pace (4 minute avg over 10 rounds implies a 4 hour marathon or 2 hour half) and then 400 meter recovery jog. Rinse and repeat 4 times.
The Beast – Six sets running the football/soccer field with six stops to perform six count of the called exercise.
Lunge walk half way up to parking lot and jog to COP
Naked Moleskin
YHC thought the Yasso was fairly easy to explain but guess my early morning mumbling wasn’t clear. As PH can attest, when in doubt just follow the Q – you’ll figure it out. Patience is not one of my virtues (just ask my M) and thus rarely will you get a long winded explanation from me.
Frasier shows up out of no where about 5 minutes late and crushes Soul Glow’s hopes of taking the gold medal. However, Frasier didn’t get Larry Bird on the last leg of the Beast – the one that counts in my book. Just sayin.
Finally, SOB is getting itchy for a rematch with Fast Twitch. I guess they don’t like waking up seeing the 0-1 on their wall every morning. Bring it.
As usual, I am blessed to have the chance to lead such upstanding men (and PH) in the gloom.
Announcements
New third F at South Park at lunch on Wednesday (I believe). Contact Hops or check out the web site. Also, spots will likely open up for mud run so get on wait list if interested.
17 men gathered at the SOB hideout to train and scheme for their next attack on the Twits.
The Thang:
Mosey to parking lot for warm up: 20 Side Straddle Hop, 20 Imperial Walker, 10+9+8+7+6+5+4+3+2+1 merkins.
Mosey to Loch Ness wall: 15 slow durkins, 15 slow dips, 15 slow squats.
Mosey to the foot of Dunreggan Brae: Sprint to bridge at top of hill, 10 burpees, mosey down for flutter. Repeato with Rosalita at bottom. Repeato again with Heels to Heavens at bottom.
Mosey back to Loch Ness wall: 15 slow durkins, 15 slow dips, 15 slow squats.
Mosey to parking lot for Merkin Mary ladder: 2 merkins, 20 flutter, 4 merkins, 20 rosalita, 6 merkins, 20 dolly, 8 merkins, 20 little baby crunch, 10 merkins, 20 left side raise, 8 merkins, 20 right side raise, 6 merkins, 20 memory-has-failed-me ab exercises, 4 merkins, 10 slow bicycles, 2 merkins, 1 minute protractor with Frehleys Comet.
Return to start point for COT.
Moleskin:
So last Tuesday I had a faulty alarm clock and totally missed my Q at Fast Twitch. Not my finest moment. Unfortunately for the PAX at The Matrix this morning, Best Buy hooked me up with a shiny new alarm clock with two alarms, snooze button, AM AND FM Radio. A bit of a budget buster @ $20, but its worth it to ensure timely pain delivery to the PAX.
As the PAX gathered we discussed yet another chilly morning. How many sub 40 degree workouts has it been this winter? Enough of that and off we went to warm up quick.
Mosey to parking lot for COP:
Each of the following 25x in cadence
The Thang:
Mosey to stumps for double move 11’s. Maybe that’s 22’s counted by two’s? No time really to debate the details.
10 step ups on stumps (A right leg up, then left leg up counts as 1 rep)
run to playground
1 hanging knee raise and 1 pull up counts as a rep.
Run back and forth until you get to 1 step up and 10 knee raise/pull-ups.
Plank-o-rama
Mosey to wall, with 25 yards of lunge walk along the way.
2 rounds of peoples chair with 15 Irkins after first round and 15 Derkins after second.
Mary on the move:
Line up and run down the parking lot stopping at 1st goal for 20 LBC’s, second goal 20 LBC’s, turn back stopping again at first goal for 20 LBC’s and run it out to the end.
Repeat-o with flutters.
Mosey to cars with 40 Russian Twists OYO to close it out.
Moleskine:
After the Spartan Race yesterday it was tough to get out there this morning. Calling the 11’s off that bat was an easy Q move: it was hard and ate 25+ minutes off the clock. Plus it loosened up all the tight parts from yesterday. Not much chatter from the PAX after we started the 11’s. Lot’s of hard work being done and I had to make sure I kept up enough speed not to have Lobster Roll lap me. He was moving out there.
Speaking of Spartan, working out with F3 all the time makes you forget how strong we are compared to the sad clowns working out next to a fern. This weekend YHC finished the race in the same pack as Cheese Curd, Run Stopper, Ninja Turtle and a few other Metro/NoCo PAX. I felt we were middle of the road for the F3 Crew. A good run, but not record breaking. Turns out we were all in the top 6% or so for the entire race. We are all pretty impressive as a unit and its clear we push each other hard.
Thanks for taking us out Clown Car.
Announcements:
**See other recent back blasts
-Alf
I promise not to bring any oak wood tomorrow. Other than warm up we will stick with running and interval training to work on speed.
As advertised on Twitter, YHC got the inspiration for today’s workout from a book entitled “Felon Fitness.” With much trepidation, 9 men from Ballantyne and the surrounding area assembled at the fields of Elon Park Elementary for this week’s Foxhole. The book says to exercise with conviction…that we did.
The Thang:
Pre-warm-up
– Jog around parking lot, to wait for the tardy to join the PAX (and Wingman wasn’t even the latest today!)
Warm-up – grab the bells and assemble under the streetlight
– SSH x 60
– Mtn climbers x 50
– Merkins x 20
– Cherry Pickers (variation of toe touches and hitting oneself in the stomach) x 10 each way
Grab the bells and head down to the lower lot to get swole
– Bicep curls x 20, short track run, and repeat 2 more times
– Bicep 21’s (7 up to half way, 7 half way to up, and 7 full), short track run, and repeat 2 more times
– Lawn mower rows x 20 each arm, short track run, and repeat 2 more times
– Upright rows x 20, short track run, and repeat once more
On the last run, stop at the bottom of the parking lot
– 10 count to prepare for the O2 deprivation
– Navy Seal Burpees (3 pushups at the bottom with alternating legs pulled in between) x 10 – audible called from original 20
– Return to bells at top of lot for 2-hand swings x 20
– Back to bottom of lot for 6-count burpees x 12
– Back to top of lot for 2-hand swings x 20
– Stay in place for 6-count burpees x 10
– Finish with 2-hand swings x 20
Return to cars for ab plank for 1 minute
COT
Moleskin:
– There was some mumble chatter during warmup that this was some sort of white collar prison scenario. However, after the 120 reps of biceps, the mumble chatter was at a minimum. There was some good encouragement from Madam and Champagne to finish them strong. Thanks guys.
– The ice on the car windows must have slowed the PAX this morning since there were at least 3 cars rolling in at 5:31. Hopefully, this is the last week we have to deal with the ice situation.
– Great work by all. However, be careful with flexing your arms today. YHC is not responsible for any shirt ripping that may occur. #disclaimer #theFoxholeEffect
Announcements:
– If you like to golf, sign up for the F3 golf event
Double E and Horse Head represented at the 3 mile run @ 6:15 (Strong Work EE & HH) and were joined by the remaining 6 PAX for the 7-8 am beatdown.
COP
– SSH x25
– IW x25
– IS x15
– Perfect Merkins x10
– LBCs x20
– Lunge In Place x20
– Mosey over to hill in front of Elem School
Partner up for 7’s
– P1 sprint up hill Burpees x1
– P2 scissor crunches x7
– Switch and repeato until 7 burpees and 1 scissor crunch by both partners
– Indian Run to rock pile at the HS. Pick-a-big’en and line up across end zone of practice field.
Partner up again…
Round 1
– P1 sprint to 50 yard line / 10 Merkins / sprint back to end zone
– P2 curls with your rock until partner returns
Round 2
– P1 sprint to 50 yard line / 10 Merkins / sprint back to end zone
– P2 overhead triceps extension with your rock until partner returns
Round 3
– P1 sprint to 50 yard line / 10 Merkins / sprint back to end zone
– P2 bent over row with your rock until partner returns
Floor Sweepers x30 (left, center, right) each partner
– Return your rocks
Hand off to Zip-A-Dee for second half
– Mosey over to Elem School with a burpee x10 pain station along the way
– Bear crawl up the ramps behind the school
– Mosey around the corner to the bus pick up spot
Zip-A-Dee’s Wild Ride and 4 point beatdown
– 20 step ups
– 30 Dips
– 20 Mule Kicks on Wall
– Walk the Plank down the rails
– Repeato x 4
– Mosey around to the front of the school
– Peoples Chair with Air Press
– Repeato x3
– Mosey back to shovel flag
6 MoM
– Back Scratchers x20
– LBCs x20
– Flutter Kicks x20 and…. Hold’em for 60 (Thanks to DK for this impromptu pain)
– Rosalita
COT
Moleskin: A little confusion in the directions handed out by YHC during the hill work resulted in half the PAX doing scissor crunches until their partner returned from burpees. Double E and a few others did the extra work on this and the result = solid core work workout on top of the O2 deprivation caused by burpees and hill sprints. During the bear crawls up the ramp DK not only lead the way for these (of course) but he also started back down the stairs, bear style, before the rest of the PAX could reach the top. Once you get DK on all fours it’s hard to slow him down. Z’s Wild Ride and 4 point beatdown is Zip-A-Dee’s very own home grown recipe for inflicting pain and always a crowd pleaser. This Sat was no different as was proven as the mumble chatter went silent after about the second round and the only noise to be heard was shuffling of feat moving station to station and groaning.
I feel like I left a couple of things out from the second half so speak up if you remember anything I should have noted.
26 PAX gathered at the DMZ. The Metro and Southie PAX commenced with the mumble chatter and the beatdown began.
The Thang: Run into the Evangelical Free establishment. Cut through the courtyard and back to the front.
Warm Up: SSH X 30, Imperial Walker X 15, Merkin X 14, Mtn Climber X 15
Run to the back side of the Brickhouse.
3 man teams: 1 does 6 burpees/12 derkins and then People’s Chair, 2 does 20 dips/20 derkins, 3 runs between. Rinse and repeat for a while. Steady decline in derkins. Fatigue makes cowards of us all.
Run to the bottom of the hill. Partner up for Frank Abagnales: Partner A does 3 burpees while B runs backwards alongside the Brickhouse. A catches B and flapjack to the top.
Mary (Dolly, LSF, Rosalita, others I can’t remember)
Karaoke right/left to bottom of the hill. Rinse and repeat Frank Abagnales.
More Mary (Crimean Twists, Knee Ups, Freddy Mercuries)
Run to the bottom. 10 burpees OYO. Run to courtyard for last segment of Mary (6 inches, Over/Unders, Elbows).
Mosey to COT.
Moleskin:
Evangelical Free confused the PAX, particularly Dredd.
T-Claps to Snoop for posting down south. Very much appreciated brother.
No announcements. Swiper with the follow on DMZ Q next week (#2InARow).
(posted by High Tide on behalf of Gummy)
11 men gathered in the OP parking lot in search of a moderate Saturday morning workout. Here is what they found:
Mosey to front field for warmup
Sideline to Sideline
Mosey to school wall for alternating people’s chair and BTW (plank alternative)
Mosey to church across the street to find the rock pile, everyone select a rock and circle up again
Partner up
Indian run to the hill in the neighborhood.
Mary – LBCs, Flutter, Dolly
Triple Triples (moderate version of Triple Nickels)
Run up hill, 5 squat jumps at the top, run down the hill, 5 merkins at the bottom, repeat 3 times
Mosey through woods to back field for partner work
Mosey back to the parking lot
5 burpees OYO
Done
Moleskin:
The only thing missing from the Olde Providence AO has been a nice rockpile. I’ve been surveying the area on the way to HT for weeks and finally found a nice pile of rocks in the church parking lot across the street. We made good use of the rocks and got some running in – all moderate, of course. Kotters to Crab Cake who is back from the DL (ankle). It didn’t look like he lost anything during his time off. Welcome to FNG Room Service – nice work out there this morning.
Announcements:
Still looking for one more for BRR team – contact Baracus.
New 3rd F starting April 2 in Southpark – Hops, Semi Gloss and Splinter on Q.
New moderate working starting soon on Thursdays. Slim Fast and Geraldo are site Qs.
At 05:16, no sign of our fartsacking Q, so we headed out on an improv Fast Twitch
Laps around lot for warm-up, brief COP in side lot with some IC, SSHs while the highjacking Q took a moment to invent something for the morning.
Run out to Windbluff hill. Hill sprint ladder to 7. Burpees at top, squats at bottom.
Run to Arboretum back woods; plank o rama; 20 merkins IC.
Through woods into parking lot. Gassers in front of Michaels, winner calls exercise at end of each; included burpees, merkins, LBCs, and others;
Mosey to front of Arboretum, line up for indian run back to school. Break out back at Strawberry, AYG back to the parking lot.
Total mileage: 4.7