7 Men entered into Olympus where there were 2 very different styles combined into one workout today as an Unstoppable Force Met the Immovable Object…what came out was a NASTY hour long beat down
The Thang:
GULLAH on Q
COP:
SSH x 20
Mountain Climbers x 15
KB Good Mornings x15
KB Diamond Merkins x 10
Starfish Circuit: Round 1
– Center Field meeting point
– KB Swings x 20
– Sprint to 1st Corner: Burpees x 10; Sprint to Center Field
– KB Swings x 20
– Sprint to 2nd Corner: Jump Squats x 15; Sprint to Center Field
– KB Swing x 20
– Sprint to 3rd Corner: Dips x 20; Sprint to Center Field
– KB Swing x 20
– Sprint to 4th Corner: LBC’s x 25; sprint to Center Field
Starfish Circuit: Round 2
– KB High Pulls x 30 (15 each arm)
– Sprint to 1st Corner; Carolina Dry Docs x 15; sprint to Center Field
– KB High Pulls x 30 (15 each arm)
– Sprint to 2nd Corner; High Knees x 20; sprint to Center Field
– KB High Pulls x 30 (15 each arm)
– Sprint to 3rd Corner; Pull ups x 15; sprint to Center Field
– KB High Pulls x 30 (15 each arm)
– Sprint to 4th Corner; Flutter Kicks x 25; sprint to Center Field
Starfish Circuit Round 3:
– Goblet Squats x 15
– Sprint to 1st Corner, Merkins x 20; sprint to Center Field
– Goblet Squats x 15
– Sprint to 2nd Corner, Squat Jumps x 20; sprint to Center Field
– Goblet Squats x 15
– Sprint to 3rd Corner, Derkins x 15, sprint to Center Field
30 Minutes
HOFF on Q:
March Madness: Mosey to Parking Lot with Blue Falcon (65lbs Sandbag and Basketball)
Pax line up in a line. Perform non-stop called exercise while 2 Pax run down court passing Basketball Back and Forth
– Team must make basket in far goal, running and passing to first Goal and make another shot
– Infraction: Each Dropped pass, Anytime ball hits the ground or missed shot
– Each Infraction tallied up when Pax 1 and Pax 2 return.
– Infraction Penalty: ALL Perform KB Burpee Squat Thrusts
– Blue Falcon (65Lbs Sandbag moves each round. Person with the Falcon does Side to Side Overhead Squat Thrusters
Round 1: KB Overhead Press; (3) Infractions
Round 2: KB Upright Rows
(6) Infractions
Round 3: KB Single Arm Snatch
(3) Infractions
Round 4: KB Bent over Row
(2) Infractions
Round 5: KB Bent over Row
(0) Infractions
Round 6: KB Swing
(2) Infractions
Round 7: KB Swing
(3) Infractions
Round 8: KB Swing
(1) Infraction
Round 9: Goblet Merkins
(5) Infractions
Round 10: Stagger Merkins
(3) Infractions
Round 11: Stagger Merkins
(2) Infractions
Round 12: Tricep Extensions
(2) Infractions
Round 13: Bicep Extensions
(4) Infractions
Round 14: Tricep Extensions
(2) Infractions
Round 15: Bicep Curl
(5) Infractions
Mary:
Supine Sit Ups x 25
Hip/Ab Rotations x 20
Flutter x 15
LBC x 2
COT
Moleskin:
Killer work out there guys. I am running late on time and have to go, so sound off below.
Respectfully, The Hoff and Gullah
3 Men showed up for a somewhat non-conventional 6:15 pre workout KB session w/ music. I brought out an assortment of various KBs that I have collected over the past 6 months, and Double E brought a few as well (including a 50 with double sized handle).
Thang:
Standard workout commenced at 7AM – Horsehead on Q
COP Warmup
Mosey to practice field for Ark Loader – 50 yards across field with sprint back
Indian Run to Behind School – Double E has Q
Animal Circus of pain including 12 stations:
Station 1 (jungleburners) was the pace setter – switch when completed
Finished with mosey back to hill for jailbreak and Mary.
Moleskin:
I’ll start this off by saying that I was absolutely smoked after yesterday at Kevlar. After realizing that the Muscle Driver factory store is only a few miles from my office and being subsequently convinced to purchase a Kettlebell that is almost 1/3 my body weight (great sale going on now, I might add), I spent a lot of time on Friday testing it out. Also did a bunch of pullups – which always make me hurt.
The warmup hurt me. Even the SSH part hurt. I barely made it through 10 Burpees OYO and then we hit the Ark Loader. That was stupid hard and definitely not in my wheelhouse. Double E and Countertop (almost) led the way, but my 2.0 Boondock smoked and taunted us as any good 8 year old boy should. He began to suggest some very strange animal modes of transportation for us to try, but we only gave him the frog jumps (which were terrible). After about 20 mins of Ark Loader, I was about to fall apart.
During the circle bear/crab event – it became apparent that most of us smelled very awful. Reverse planking in a close circle with BO floating around is bad news, so we moved out of that thing as fast as possible. Lots of unclean animals in this ark.
Double E put a lot of thought into the Pain Circus and had some interesting exercises to choose from. When I say choose, I mean that since there were more exercises than PAX some patterns began to develop. When I say patterns, I mean that the Burpee Delight station was basically non-existent and I don’t think many people did the flutter press with the gigantic rock either. Admittedly, I had no servings of Burpee Delight (learned a lesson from Edmund) and remain unrepentant.
The jungle burners were absolutely awful. The grass was tall and wet and the sled kept getting stuck. Lot of knee crawling and pushing with awful facial expressions and sounds. Making that the pace setter was cruel, but kept everyone honest. Great effort by the PAX to keep this rolling for a few rounds.
Mud Run next week! Thanks to the big guy Schnitzel for filling in the emergency slot our our team.
– Horsehead
First part of tomorrow’s workout (4/5) will be our quarterly baseline – Cindy.
Second half – we’ll throw around some iron, so please bring your KB (kettlebell). Bring an extra one if you have it.
Aye
Escargot planted the shovel flag and 25 men launched into another #F3Centurion workout. Runstopper joined us at the COP parking lot to make 26. YHC welcomed the Pax to the Fight of the Century.
The Thang
Circle up in the COP lot:
Run to the front of the school and find a spot at the picnic tables:
Plank – RAH, RLH, LAH, LLH, Mission Impossible for 2 10 counts
Plank – Obligatory Runstopper Q-Jack for RAO, LAO & Mission Impossible – RLH, LLH
Run to the rock pile. Pick out something your momma would be proud to see you with:
Return your rock and line up in the parking lot, even with the football field:
Mosey to a spot in the student parking lot and circle up for some Mary:
Run back to the COP lot and circle up for the last round:
Mosey back to start for COT. Thanks to Mermaid for the solid send-off.
Moleskin
Warm temperatures bring out the Pax. And #F3Centurion always has a solid group of men. Everyone pushed it hard in the Fight of the Century, during all our sessions of 100s. It was an honor to lead this morning.
Runstopper came in late and got lucky that YHC went to the usual COP parking lot. He parked there and joined us. Guess he had to jog back to his car…so we’ll call him even with the rest of the Pax.
Not a lot of chatter out there this morning, as the Pax were mostly business. Popping out 50 merkins from the outset will get you in that frame of mind. A lot of speedsters in the Pax during the 100 yard dashes. 10 burpees a minute for 10 minutes always sucks…never gets easier.
Welcome to FNG Teddy (T. Graham). Fraiser EH’d him for 3 months and he finally gave in. Great to have you brother…keep coming out. Men, keep relentlessly EH’ing.
Announcements
Need another MudRun replacement.
Need BRR alternates.
Service opportunity with kids at Colonel Beatty Park this Saturday at 9AM.
Immediately following Centurion every Friday, we have a 3rdF group, #F3TheStand, that meets at the Panera. Take the opportunity to join us.
COP
20 Mountain Climbers
10 IW’s
40 Merkins OYO
Head down to the hut
Partner up
P1 Right leg side step ups on bench left leg
P2 run around the church
Flapjack then repeato left leg
P1 calf raises
P2 run
Flapjack
P1 deep squats
P2 run
Flapjack
P1 Monkey humpers
P2 run
Flapjack
Run to top field, partners grab 1 tire
Partner 1 lungewalk around track with tire locked out over head
P2 5 burpees, chase P1 switch until 1 lap complete
line it up for sprints
P1 straight arm shoulder raises with tire
P2 sprint soccer field and back
Flapjack/Repeato 2 sets
P1 shoulder press
P2 sprint
Flapjack/Repeato 2 sets
P1 flutter kick
P2 sprint
Flapjack/Repeato 2 sets
P1 incline merkins
P2 sprint
Flapjack/Repeato
Return the tires,
back to small field for 30 seconds of Mary
Recover
Moleskin:
I felt like I needed to deliver a little mudrun training to the Pax that are going down to Columbia next week and Sussudio clocked us at 3.3 miles of running in between all of the legwork. Radar had his own brand of mudrun training going on during the burpee/lunge walk…. bomb squad lunges? We registered a 0.00 on the merlot spillage meter which was a bit of a surprise, this is a tough group.
Harley and I had discussed creating a monkey humper tunnel between the benches for some akward stairdown moments between the bible study group arriving at 0600 and the triple down, monkey humpin, bible study group of (F3) monkeys. Instead TR, being the leader that he is, banished us to the shadows for that shameful exercise.
Word is Brown and Chanel were seen napping and spooning in the car, listening to George Michael, and happy to avoid this beatdown. C’mon boys!
Sign up for F3 GOLF! We will begin public shaming starting next week and I’m sending TR after all Pax that haven’t signed up for some strong armed persuasion.
4 SPEARHEADs greeted 1 FNG (Angler 2.5ish) and a 40 pound sandbag in the gloom Thursday morning for a ruck around the block.
The Thang
Angler lead the group down over the river and through the woods to Grandma’s house.
Brief pause to reflect on good times with Grandma.
Continue on through the neighborhoods and back out on Camilla
COT
Moleskin
Great morning with the group. Four miles overall distance (real men round down)
Welcome to our FNG from Austrailia – Angler’s 2.0, or 2.5, or something like that. Hard to keep the count straight… He was bestowed the name SANDBAGGER due to his unyielding grip on that sandbag for 90% of the ruck. The name Diddy Kong was thrown around due to his DK’ing of the sandbag, but sandbagger seemed most fitting. If he is half as strong as his dad, he could have probably carried that sandbag for another 20 miles no problem. We hope you have a safe trip back to Austrailia, it was great to meet you!
Clueless told us an interesting story about his last experience in Chicago… What happens at SPEARHEAD stays at SPEARHEAD. Seriously.
Always a pleasure to join you guys for a ruck, looking forward to next time!
It was a balmy 63 degrees this morning for a early morning sweat fest. Those who weren’t scared off by an ominous pre-tweet showed up for the fun.
The Thang:
Jog to field
Circle of Death (10 each – Burpees, Jump Squats, Hand-Release Merkins, Sit-ups. Then 9 each, then 8, then 7. You get the idea… Down to 1)
Grandmother mountain – The pax had fun at the bottom while each pax, one-at-a-time, ran up the hill, max-ed out on pull-ups, and came back down. Oh, and they called out an exercise for the rest to do while they waited. We did, as far as I can remember, Decline plank, Burpees, Diamond Merkins, Freddy Mercury’s, LBC’s, Dive Bombers, J-Lo’s, … (there were 11, and I’ve only got 7).
Partner up: Wheel-barrel. Leap Frog. Carry. Scrum-down (fail). Carry/Squat.
Stairs: Lunge-Walk up
The Naked Moleskin:
I think we had fun out there today! The Circle of Death was a good warm-up. Of course, it was modified from the Providence HS Rugby teams version (hijacked from my son). First, we did it at the beginning of “practice”, not at the end. And secondly, we started at 10 reps, not 17 or 18. Thank God for that.
There were plenty of little black tire pieces washing down the drain in my shower afterward. I’m still not sure where all of them were coming from though?
Triple claps to Baracus and Mr. Brady for jogging to the workout this morning. I hope the way back home felt harder than the way in.
Lobster Roll is definitely strong and mighty. His wheel-barrel’s go faster that some pax’s (who will remain nameless) mosey! And he may have been the only one to start to get the hang of the scruming work this morning. He could be on my rugby team anyday.
Good to see everyone out there this morning. Nice work!
6 men met in the greenway parking lot with running on the brain. It was to be a tempo run today at Devil’s Turn and it could not have been a better day for it. The weather was perfect and the small group made for some good 2nd F during the run.
The group ran the 2 miles out to S. Charlotte Middle, various numbers of laps around the track, and 2 miles back to the parking lot. Depending on the number of laps at the track the distance was between 4 and 6.5 miles.
As usual on the way out through the neighborhood, Rock Thrill was greeted like a rock star by all the passing Run for your Life tomatoes. The man is popular. Perhaps a name change is in order? Nah, Rock Thrill is just too awesome of a name.
The PAX were glad to welcome Madame Tussauds out for his first post at DT. Hopefully it was all you hoped for and more brother. Keep coming out. We have a good time and you get the runner’s high for free.
Good luck to our brothers Rock Thrill in the Run Fest and Wingman in the Cooper River Bridge run this weekend. Best of luck out there and that PR is right there for the taking. Go in #F3Strong.
Great effort by all today. It was great to get to run along side each of you this morning. We are lucky to have such a good group to train with.
The plan next week will likely be a lower intensity shorter run for those tapering for the USMC Mudrun. If others would like a longer more intense run, YHC needs a Q to step up for that.
Have a great weekend brothers!
The site Qs recited the Disclaimer as 11 men gathered at Stonecrest for another episode of #F3RebelYell. We stayed close. The plan was simple.
The Thang
Little baby jog around the side parking lot. Settle in under the lights for COP.
Mosey about 20 yards to the hill. Line up at the bottom.
Mosey about 20 yards in the parking lot. Form two teams of 5 (Splinter had left for breakfast meeting, leaving us with 10) for relay races. Everyone plank behind the line. First guys sprint to arrows and back. Whole teams slides over in the plank. Next guy takes off from line when his teammate crosses.
Mosey back to the cars for Mary.
Done. COT.
Moleskin
4 guys showed up for pre-KB session. There were only two KBs…and an extra dumbbell from Spackler’s car that his M uses for jazzercise. It was sad really. But we made do. And still got huge.
This was a simple workout. Straight forward. Zero creativity. Just Meat N Taters. But what it lacked in complexity, it made up for in suck. The merkin superset is a Q favorite and YHC threw it in because the rest of the workout was all legs. It was hard, especially the 3rd round of it. Then came the hill. Just AYG to the top with a mosey back down. Times 10. Times 3. High on the leg burn. Scarce on the O2. Mixed in some quad combustion in between the sets with jump squats, bear squats (which look harmless in demonstration but burn big time about 15-20 reps in) and monkey humpers (sorry Splinter, you requested them but had to leave before YHC got to them on the Weinke).
The relay races were fun. Team A smoked Team B on the first one. Then we dug deep and with Philmont’s good ole rubbin’ is racing technique along the way and his big push at the end, race #2 ended in a tie. The call was for each team to do 10 burpees. But some took the tie as a reason to do nothing.
Great sendoff by Spackler.
Announcements
16 pax – fully stretched & disclosed – took on Hydra in the balmy gloom. (ah, how I miss the cool, crisp mornings already…but I digress)
The Thang
COP
Number off and form groups of 4
Four Corners
Complete 2 sets at each station, return to transition area for 5 burpees, and rotate clockwise to the next station.
As all groups were completing a full circuit, Runstopper led the pax through some Plank-o-rama.
Then the call to Rinse & Repeat (crowd pleaser)
Most groups completed 2 more stations before time was called for Mary, and again Runstopper occupied us with some elbow planking (foreshadowing)
Mary
Time
COT
Announcements
New 3rd F began yesterday at Morrison Cafeteria – Wednesdays at Noon.
Another 3rd F is beginning in May in Ballantyne – Iron Horse on Q
Moleskin
Good 2nd F out there today. Lots of mumble chatter, comments/coveting of YHC’s socks (crowd favorite)(#getyourown), etc. Shock of the day was before we began and the pax learned that YHC was not a professional trainer. #disclosure Good reminder of why this is way more fun than #sadclowning at the Fern.
The number of pax made for perfect 4-man “teams” to attact the Four Corners today, and that was an unexpected but enjoyable addition. Hopefully that provided some supplemental Mud Run training, most groups were starting and finishing together. Lot of strong effort out there today.
The workout plan today was designed to be simple, with counts & stations, and focus on strength, selecting exercises that involved more effort than stamina and incorporating most muscle groups. YHC commented to his team that he must have been feeling especially strong when the Weinke was cast, as the 2nd sets were generally tough. The CDDs and Situps were not too bad, but most everything else tied for worst, IMHO.
Thanks for the opportunity to lead today.
And, thanks to Skywalker for closing us out today.