The comeback kid

The comeback kid

YHC decided to make his comeback Q at Rebel Yell since his injury and 8 others determined not to fartsack from the mild temperatures to see what was on the agenda. Before the main dish was served, 2 showed and then a 3rd 10 minutes later for a pre-KB workout.
5 one handed swings
5 cleans
5 high pulls
5 snatches
5 squats
Complete everything on the right, then left= 1 set. Complete 5 sets. Nice job Spackler and semi-gloss. This was a beast from beginning to end.
THe appetizer is over, on to the main dish for all to enjoy.
Most to front of theater
SSH X25 IC
IW X25 IC
MC X10 IC (hold it). 10 Merkins OYO (hold it). Peter Parker’s x 10 IC.
EXPLAIN NEW EXERCISE- DEATHSTAR BURPEE. More on this later.
1st speed bump- 20 CDD
1st Intersection- 5 DEATHSTAR
2nd speed bump- 20 squats, 20 CDD
3rd speed bump- 20 LBC, 20 squats, 20 CDD
2nd Intersection- 5 DEATHSTAR
4th speed bump- 20 lunges, 20 LBC, 20 squats, 20 CDD
3rd Intersection- 5 DEATHSTAR
5th speed bump- 20 Merkins, 20 lunges, 20 LBC, 20 squats, 20 CDD
4thnIntersection- 5 DEATHSTAR
Mosey behind Target, find a piece of wall
People chair 60 sec.
Climb half hill, 10 incline Merkins, top hill 10 Merkins, back half way down, 10 derkins
People chair for 60 sec with x20 air presses IC Repeat hill work with bear crawl. Then people chair for 45 sec, lower 3″ 15 sec.
More spree bumps. Start at 1st, run to 2nd 20 CDD, Back to 1st 20 LBC, run to 3rd 20 CDD, back to 2nd 20 LBC, run to 4th 20 CDD, BACK TO 3rd 20 LBC, run to 5th 20 CDD, back to 4th 20 LBC, run to 6th 20 CDD, back to 5th 20 LBC. Run to 6th and plank for rest of group.
Mosey to entrance at theater, 20 Merkins, 20 lunges, 20 LBC, 20 squats, 20 CDD and 10 DEATHSTAR.
Mosey back to start for pax lead Mary
Purple haze- Freddy mercury (hold em)
Abacus- dolly (hold em)
Semi-gloss- Rosalita in Spanglish
Spackler- back scratcher
Frehley comet- heels to heaven
The main dish has now ended
Great work by all. I knew I didn’t want a lot of running and tweeted this would be mostly an upper body workout. Hopefully it was try to form. I must thank google maps for showing me all the speed bumps. I do believe we hit them all. The DEATHSTAR, I used one other time at the old rebel yell and thought it would a great idea to have it show it’s ugly head. It did not disappoint. Think deadman burpee into a star jump. No cheating with this one. Great name terrible idea(thanks haze). Hope this gets used again. Spackler was a beast on the final speed bumps. Left it all on the field. Semi- gloss decided to show 10 min late for the pre-KB Swing and true to form started complaining about something. Nice call Spackler.
Thanks for allowing me to lead everyone into the gloom. It was nice to get back into the Q.
Thanks for the send off Spackler.

Area 51 and Fort Mud Run Re-Cap

WARMUP:

After months of training and preparation, April 12 arrived and 68 men from Area 51 and The Fort were ready to put their bodies and minds to the test.  The USMC Leatherneck Mud Run…the Super Bowl of F3 events.  The pax had endured countless emails and tweets from YHC regarding logistics.  My last email (threat) was to be on time for the bus.  This of course meant that I barely slept the night before for fear of oversleeping myself.  Starting at 0430, one set of headlights after another rolled into South Charlotte Middle School.

YHC was heckled for my camp counselor like clipboard.  Heck, I made fun of myself for that.  With all pax accounted for, we had a quick Ball-O-Man then off we went.   We made a brief pit stop to pick up the Fort guys.

The bus ride down to Columbia was pretty subdued.  I guess that’s what getting up at 0400 (or earlier) will do to you.  Most guys rested.  Some guys fueled up.  Voluntary donations were collected to support Operation Enduring Warrior.  About half way there, guys started their pre-game rituals.  We discovered very quickly that the light bulb in bus # 1 was burned out.  Better take your phone as a flashlight.  By 0700, everyone was ready and the bus was entering the Leatherneck parking lot.

Most of my comments are from bus # 1’s perspective.  Others please sound off in the comments whether you were on bus # 1 or 2.

photo 1 photo 6 photo 7 photo 8

THANG:

F3 Nation backblast:  http://f3nation.com/2014/04/13/destruction-of-the-leatherneck-the-2014-spring-mud-run/

Race Results:  https://results.racemine.com/Go-greenevents/Events/2014/UltimateChallengeMudRun/results/

Event Photos:  Below are links to Dropbox files with Mud Run photos. Mitch “No Show” Kelly and his crew of volunteer photographers knocked it out of the park. He has divided the shots into seven different areas. Because these pics came from several different cameras, they are not specifically organized by time or bib number so you’ll just have to look through them and copy what you want. They are free with no watermark!

1st F: https://www.dropbox.com/sc/rvh7wyrpwdlv6v9/DrIHjV7bYK?n=285521343

2nd F: https://www.dropbox.com/sc/g0ecjsu46d3wvz2/U58DMGHomc?n=285521343

3rd F: https://www.dropbox.com/sc/fmcswwl5p0ju4vm/qT-Bm3BUQn?n=285521343

Mud Run Setup: https://www.dropbox.com/sc/oyrdvkycq53uat2/TySKtwLJCd?n=285521343

Flag Work: https://www.dropbox.com/sc/iemlbzfhcrhta9z/D084yEwvsu?n=285521343

Operation Enduring Warrior: https://www.dropbox.com/sc/uxckliq4b8kizi2/CJKfyBYhmr?n=285521343

Mud Run – Misc.: https://www.dropbox.com/sc/x6sxn6w6ufkacyy/QGCt9VIuHE?n=285521343

Additionally, here is the link to All American Images and the official Mud Run photos. These have a watermark and will cost you for prints: http://aaipix.photostockplus.com/event_1646014

F3 as a whole completely dominated the event.  Of the 688 total teams that entered, here’s how F3’s placed:

  • Took the top 12 spots
  • Top 19 of 25
  • Top 34 of 50
  • 96% of F3 teams finished in the top 50% (all Area 51 teams)

Congratulations to team ‘Closetalkers’ for taking first place within Area 51 with a time of 1:09:52.  Closetalkers consisted of Tiger Rag, Hops, Fletch and Honey Bee.  Nice job, fellas!  They were presented with the new Area 51 mud run trophy to share for the next 6 months.  Will they defend their title in October?  Or will a team of hate-hates knock them off their perch?

trophy pres

EXTENDED COFFEETERIA:

A ton of 2nd F was shared with F3 nation.  F3 Columbia wins the award for the coolest cooler!

photo 1 photo 2

At 1100, we gathered for a group photo as well as more announcements from YHC.  With the final roll call and headcount (twice) confirmed, off we went.  The bus ride home is a great spot for 2nd F.  Mud run war stories are shared, food and beverages are shared.

photo 1photo 5 photo 4 photo 3 photo 2

MOLESKIN:

  • Special shout-out and thanks to Champagne for heading up the sundries.  Also, thanks to all the pax that helped Champagne with coolers, ice, etc.  We all owe major T-claps to Donkey Kong for designing and creating Area51’s new Leatherneck trophy (trophy name pending).  Lastly, thanks to each and every A51 and Fort participant for making this an awesome event!  Because of you, we shared all 3 F’s.
  • Here are some feats of strength and moleskin-esque material shared by some of the pax.

Bugeater:

A vision of Tadpole scaling the up and over of the 10-foot wall was quite a demonstration. Someone gave him a push off but he leaped up and over like nobody’s business.

Jamboree’s reply to my question of his first time mudrun experience “what did you like most jamboree?” His reply an instant classic. “I liked the mud parts.” Nothing like a bunch of grown men acting like kids again!

A comedic moment was Radar waiting for me to grab hold of him to come through the tire. I was unwilling to hug radar and more or less just balanced my belly on his back and he was like “Geez Bug just grab onto me”. I said “just start moving forward Radar.”

Coming around the final turn and completely bug-zapped of all energy, Soul Glow picked me up like a sack of potatoes and carried me the full distance to the finish line. While pounding his way to the finish line a team was coming into Glow’s path and he gave out a direct command of “coming through” in a way that meant move or be ran over. There was absolutely nothing gonna stop this locomotive. An astounding feat of strength!

 

Hops:

Was at the “walk the plank” obstacle.  Bugeater was two logs to my left.  He lost his balance, then jumped to the log to his right.  He still hadn’t caught his balance, so he jumped another log to his right.  Impressive and showing yet again why we sometimes refer to him as the Dancing Nebraskan.

Also, on the bus ride down – Team Closetalkers’ Honey Bee remarked that he shaved his head last night for better aerodynamics….to which Tiger Rag remarked: “All you did was create micro-abrasions for paramecium.”  Only TR could utter that phrase.  Good humor.

 

Chopsaw:

Feats of strength: Backdraft rolled his ankle during the race. And I mean rolled it. Was the swollen pretty good on the ride home. Not only does the tough son of a bitch finish the race, he is the carrier on the fireman’s carry. Glad to have that guy in my corner!

Runnin’ around the schoolyard

The VSF was planted by Bugeater (does Hydra have a SF?), and 19 of F3’s finest set out for another pain-filled edition of Hydra.  Yankee joined us after the warmup lap around OP, making it an even 20 pax this morning.

The Thang:

Warm-up run around OP

COP (all exercises in cadence)

SSH x 25

MC x 25

Squat x 25

CDD x 15

Run to the back of the school

BTW x 3 OYO

People’s Chair w/Overhead Press x 15 IC

Peoples’ Chair (cont’d) with arms straight out to overhead x 10 IC

Run to field for the following:

3/4 Around the clock H-R merkins.

Bear crawl 50 yds

Lunge walk 50 yds

Karaoke R 50 yds

Karaoke L 50 yds

High Knees 50 yds

Jog to far parking lot

Split in 2 groups

Group 1 does Flutters while Group 2 runs around OP.  Flapjack.

Group 1 does merkins while Group 2 runs 1/2 way around OP.  Group 2 then does merkins until Group 1 gets 1/2 way around.

Same as above with Dolly’s.

Same as above with Peter Parkers.

6ish MoM – IC:

Knee Ups x 13

Russian Twist x 13

High, Slow Flutter x 10

Slow, stop-motion Squat x 10

Elbow plankarama, Regular Plank, 6 inches with 13 count by Gummy to close us out

COT

Ye Olde Moleskine:

Great group this morning.  T-claps to the fellas who ran in: Chico, Kirk, Puddin’ Pop and Bugeater.  YHC noted some especially strong performances from Gummy, Brisket, Kirk…and I’m sure I’m missing others.

Wolfman, due to fatherly duties – had to claim LIFO (first out) at 6:00.  You can set your watch to it Thursday mornings.  Yankee (who also claimed LIFO due to his last in status) still owes us another lap around OP!  And good to see Zima posting – hadn’t seen you in a while brother.  Also – special welcome to Steinbrenner and Bushwood, both of whom were FNGs to Hydra I believe.

Hydra has become a solid AO, and the pax is always bringing it there.  Good work men.  Pleasure to Q this morning.

Great sendoff by La-Z-Boy reminding us why we celebrate Easter.

Announcements:

F3 Golf – SignUp – Thursday, May 29th.  Bananas is event Q, Cottonmouth handling sponsorships.

2 new 3rd F groups – Threshold in SoPark Wednesday’s at noon. Dunamis launches Friday, May 9th at noon – Moe’s Ballantyne – Iron Horse and Cake Boss are Q’s.

Great showing by Area51 at the USMC Mud Run Saturday.  T-claps to Stagecoach who was our Q for that.  Lots of the pax talking about how much fun it was; so we expect an even bigger turnout in the fall.

 

 

 

 

 

Preblast- Kevlar and Joust converge on Good Friday at CCS

For those that are not on Spring break, come on out for a Good Friday beatdown as Kevlar and Joust converge at Charlotte Christian School.  Pre-kb workout at 0500 followed by Header’s 0530 kick in the pants.  Then join us at Compass (Chickfila Arbo) for 3rdF as we conintue with the book, Limitless Life Chapter 7.  Get your Easter weekend off to a nice start.

Suicide by tree

 

9 strong did a lot of running today.

The Thang

(The idea was to cover the parking lot. There are medians that break each lot and they run aprox 100 yards each way. )

Mosey around at a good pace and end up over by the front.

Circle Up

40 SSH (cadence)

40 Butt Kicks (cadence)

30ish Mountain Climber (cadence)

10 Merkins on your own

20 Squats on your own

1rst median = Sprint to end and do jump squats until everyone finishes and repeato

2nd median= Karaoke left Leg until the end- Turn around and karaoke right leg

3rd median- Backwards Sprint to the end- Forwards sprint back

4th= Bear Crawl 50 yards, Backwards bear crawl 50 yards, and then sprint all the way back

5th median= Burpee Broad jump 40 yards, sprint 60 and turn around and sprint 100 back

6th median=  Partner 1 sprints all the way down and back P2 does a called exercise

7th median= Suicides using each tree as a point. (11 trees)- (at each tree we did 5 squat jacks)

8th median= Suicides using each tree as a point. (11 trees)- (at each tree we did 5 diamond merkins)

9th median= Partner 1 sprint all the way down and back. P2 does ski abs (flap jack)

10th median = Partner 1 sprint all the way down and back. P2 does high jumps(flap jack)

Mary

Slow and fast cadence freddy mercury

Flutter

Dolly

 

Moleskin:

YHC posted last night to bring smoke boots today. We moved constantly. I told the pax that I did not have a plan but I did have an idea as to what we were going to do. Goal was to have a high heart rate the entire time. I think for the most part this was accomplished. Intel crushed it today. Utter sand bagged until the end. Spackler shouted god is watching you several times. Good group and not a great deal to report. Everyone worked hard and there wasn’t much mumble chatter. Thanks for letting me lead

Announcements:

None

 

Catch Me…If you can

imagesCA6CE21D

 

 

 

 

16 Men (including 1 FNG) posted a strong workout at DV this brisk Wednesday morning.

COT

  • SSH x25
  • Imperial Walker x25
  • LBC x25
  • Mirkens x20
  • Prisoner Squat x25
  • Mountain Climbers x25
  • Jumping Lunges x25 each leg (OYO)
  • Jumping Squats x25 (OYO)

Partner Up

Catch me if you can on track

Partner #1 does below exercise while Partner #2 runs the track.  Partner 1 completes exercise and catches up to Partner 2; Partner 2 does said exercise and catches Partner #1. Got it?

  • Round #1:10 Mirkens for 800 Meters (two laps)
  • Plank – a – rama until everyone completes
  • Round #2: 10 Squats for 800 Meters  (two full laps) 
  • Plank – a – rama until everyone completes
  • Round #3: 5 Burpees for 800 Meters  (two full laps) 
  • Plank – a – rama until everyone completes
  • Round #4: 10 Diamond Mirkens for 800 Meters (two full laps) 

Partner over/under

  • Partner #1 Plank, Partner # 2 crawls under torso and jump back over legs. Flapjack 10x for 3 rounds
  • Partner Wheel Barrows 50 yards flapjack

Done.

Moleskin:

  • Pre-Kettle Bell had 4 strong men post (Stage Coach, RS, Bull dog and Semi-Gloss). Semi-Gloss lead us through a 25 min tibata beat down. Thanks for the extra work bro, appreciate it!
  • Excellent work on the catch me if you can, except Turkey Leg seemed to forget to slow down so Stage Coach could catch him.  Next time we may tie his legs together to slow him down a bit.. #BEASTMODE.
  • Splinter was strong always, he had his wind breaker pants on…reminded me of corduroy’s in the early ’80’s.  Lots of friction=noisy run.
  • So we had one FNG today who dodged a bullet. Bull Dog suggested he should be called ‘Fireman Ed’s Dad’ Welcome Blue Grass.
  • Bull Dog, hope your boys aren’t too swollen today… nothing like a shoe to the @#$%. Please  see comment below regarding Ice
  • Joust this Friday Kevlar will converge at Joust (Charlotte Christen) — Header on Q so please rest and hydrate, because it’s gonna be an EPIC Beat down. #ICE-UP-SON
  • For the real men of F3, there will be a pre-Kettle Bell workout @5AM at Joust — Stone Cold Q.  Nuff Said.

 

Preblast: Devil’s Turn

Devil’s Turn is headed for familiar ground this week.

The plan calls for leaving the greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15am.  We will then run the 2 miles out to South Charlotte Middle School to the track for the standard options depending on your level of spryness.

1) 15 min of assorted boot camp

2) 8 laps (2 mi) of tempo running at your own pace

3) 3 lap (1200m) intervals with 1 lap recovery repeated 2 times

The PAX will then run the 2 miles back to the parking lot for COT.

Looks like we owed winter one more day.

13 pax pulled their sweatshirts out of the closet one more time.

The thang:

YHC started off by leading the pax on a mosey tour of all of the corners of The Maul, which included walking through a puddle.  We stopped in the lot behind Target.

COP

SSH X 20

IW X 20

Mountain Climbers X 20

Side Lunges X 10

Jack Webbs

1 Merkin 4 Arm Raises, 2 Merkins 8 Arm Raises, ……..11 Merkins 44 Arm Raises

Backwards Run up the hill +1 squat, backward run up the hill + 2 squats,…..backwards run up the hill + 8 squats.

The introduction of JACK WEBB ABS.

1 Whale Kick + 4 LBCs, 2 Whale Kicks + 8 LBCs,….10 Whale Kicks + 40 LBCs.

Return to the hill for a set of sevens with burpees and jump squats.

Mosey back to launch.

2 minutes left for 10 more burpees.

COT

Moleskine

Regrettably, it was cold again.

YHC didn’t mean to run through that big puddle.  But once it was found it would have been a crime to ignore it.

Jack Webb Abs sounds pretty easy but it was a big #crowdpleaser.

It is always an honor to lead such a great group of men!

Announcements

Sign up for F3 Golf.  If you now you want to go, sign up now and get your 4some set.

Run Ballantyne is May 17th.  The SOBs will be using this as a double down opportunity.  Stonehenge at 6.  Race to follow.  Market Timer will be starting an F3 team.

Storms don’t stop the Skunk

Thunder woke me up at 3:30am as it did many others and my wife said “will it still be on? Surely you’re not still going?”
6 MEN showed up to skunkworks against the advice of their better halves to swing the metal in the thunderstorm!
Workout
24 side straddle hope
24 imperial walkers
20 Merkins
The group paired up for farmers carry around the church loop parking lot.
Then over to the grass area for kettle bell and run workout.
12 different kettle bell exercises consisting of
Curls, 1 handed high pulls, squat with press, squat with curl, law mower pulls, T baggers, good mornings, Lu gainous, bent over rowing, 1 handed swings alternating hands, 2 handed high pulls
Partner 1 runs a lap around the track while partner 2 does the exercise, then flapjack
Finish off with 5 jack webs

Susudio

Post-MudRunaround

Six men emerged from the early morning gloom to get their post-mudrun legs stretched out in Fast Twitch style.

The Thang:

  • Brief mosey warmup in parking lot; lineup for indian run (IR)
  • IR 1 mile to bottom of hill at Coburn
  • Partner up for catch-me-if-you-can 1 mile to Rea (10 merkins)
  • Moderate pace up to entrance at Calvary
  • Sevens up entrance hill; burpees and squats
  • Recovery pace through Calvary; AYG last 100m back to Rea; line up for IR
  • IR back to school; AYG across parking lot down to track
  • The Runaround: Partner 1 sprint suicide 25,50,100m while Partner 2 runs 400m lap; flapjack; rinse repeat for 15 mins

Total mileage: 5.8

Moleskine:

  • A little thunder could be heard early AM, but thankfully held off and kept to a light drizzle throughout.  Apparently it was snowing in Nebraska? 
  • Some of the group were recovering from a few mudrun scrapes and bruises so went a bit lighter on the intensity – but made up for it in total mileage
  • Saved the best for last with the Runaround for the bonus 15 minutes
  • Everyone pushing it hard out there – was glad to see Brew out there pushing it the whole way – even pushing me on that last lap on the runaround – way to keep up the endurance
  • Always an honor to lead the Men of Fast Twitch.

TL