20 big fellas did some stuff at Bagpipe
The Thang:
Mosey to parking lot for warm up: 25 SSH, 20 Imperial Walker, 12+11+10+9+8+7+6+5+4… +8 merkins (everyone wimped out)
Mosey to park with picnic tables: 10 durkins, 15 dips, run around park. Repeato.
Mosey to lake. Partner up. Reach a total of 50 burpees while partner runs around lake.
Mosey to parking lot for Mary: 20 sit ups, 20 flutter, 20 dolly, 20 heels to heavens, 20 slow bicycle.
Mosey to Loch Ness. Timed one mile lap around lake.
Moleskin:
YHC fresh off a week of flu and felt pretty ragged. Was glad when Frehleys (lack of) Commit led a rebellion during the opening merkin party.
Cheetah visiting from Denver NC stole the 1 mile run. Thought Soft Pretzel was gonna take him but didn’t quite make it.
Good workout from all. Phillmont on Q next week. Be ready!
26 of Area 51’s finest created a love/hate relationship with their kettlebell.
The Thang:
Rack KB’s and mosey to the lower parking lot for warm up.
SSH x 25
IW x 20
Let’s get right to it!
Partner up by KB size.
– Partner 1 does merkins while partner 2 does farmer carry to top of the hill and back. Flapjack until 100 merkins are completed.
– Partner 1 does squats while partner 2 does farmer carry to top of the hill and back. Flapjack until 200 squats are completed.
Partner 1 does CDD while partner 2 does farmer carry to top of the hill and back. Flapjack until 100 CDD’s are completed.
Rack KB and mosey back up to the field (No, we are not done!!)
Unleash the KB Beast!!
Line up and carry bell stopping at each of 3 cones, down and back, to complete called exercise. Completing 50 reps total of each exercise.
KB Curls x 10
KB Good Mornings x 10
KB Tricep Extension x 10
KB Lunge x 10
KB Upright Rows x 10
KB Sumo Squat x 10
Next exercise is…10 second count! (if you didn’t need one, get a bigger KB!)
KB Lawnmower Row x 10
COT
1 minute of Mary: 50 LBC’s with KB OYO
Moleskin:
Finally a relatively balmy gloom compared to weeks past. Good to be out in a TR uniform (tshirt and shorts). Just wait a couple days on that to change. Strong effort by everyone this morning with two new twists on KB exercises. Just like I thought, the pax took to it with no reservation and killed it out there! Not so much mumble chatter to begin with during farmer carry hill work. Probably due to shock and the hamstring/shoulder burn. The KB Beast left most of the pax shaking out the exhausted forearms. At one point, Bananas and TR were socializing like soccer moms during an aerobics class. Boo hoo for your poor knees, we’re all injured somewhere! As Toby Keith says, “A ‘lil less talk, and a lot more action!” Tclaps to Sussidio for getting in a run before the beat down and to Robin Hood for getting whatever weight he could find in his car to complete the workout and finish strong! Welcome FNG “Sajack”. Thanks for coming out and hanging in there brother! I hope you all enjoy the change of pace with heavy lifting (based on your KB size) from the running. I certainly enjoyed you allowing me to lead such an insane group of men. If you need a chiropractor or physical therapist, I know a fella.
Brown
The morning bell tolled and 19 pax headed into the gloom for #Stonehenge. The theme for the day was iterations of upper and lower body, with much of the lower body exercises proving to be a pain in the a$$ (loiterally, at least for YHC). Great effort by all.
The Thang
COP
– Various exercises interspersed with a merkin ladder.
– SSH, IW, LBCs, more LBCs, merkins, squats, etc.
– Merkin Ladder began at 10, went down to 1, for 2 with did 2 dozen to keep the pax guessing
People’s Chair
– laddered with merkins in between
– mixture of one legged, arm presses and regulaar PC for the pax
Partner Hill Repeats
Round 1:
– P1 LBCs, P2 run up hill, 50 LBCs and run back
Flapjack
Round 2:
– P1 Jump Squats, P2 run up hill, 30 Burpees and run back
Flapjack
Cool down/Victory lap for all around parking lot
Round 3:
– P1 Lunges, P2 run to second light, lunge walk to top, 20 Merkins, lunge walk back to light and run back
Flapjack
Round 4:
– P1 Lunges, P2 run to second ligh, lunge walk to top, 20 Merkins, Bear crawl back to light and run back
Flapjack
Run back to launch
COT
Moleskin:
– Solid work by all today. T-claps to Honey Bee for rucking the workout. He is in great shape for the extra CSAUP GORUCK Challenge.
– Pax are in good shape. I expected folks to struggle more on the hill an everyone attacked it. #beastmode
Announcements:
– GORUCK Challenge on Friday March 14. Come support your F3 brothers who are participating. Check website and email for location details.
– F3 Mentoring program is getting underway. Check website for details. Also, tutoring opportunities in south Charlotte. Talk to #Champagne (aka Brett Briggs) for details.
– Still need pax for the BRR teams. If interested, make it know at various workouts and we will get you connected.
– Sunday morning Rumrnner Run launches at 0600 from ABC Arboretum. Various distances and runners of all shapes, sizes nd abilities are encouraged to attend. #ironsharpensiron
10 forsake the temptation of fart sacking and enter the gloom for an early morning beat down. I can’t believe it was 70 later today.
Warm up:
2 Laps around the parking lot while we wait on the late comers.
SS X 20
IW X 20
Squats X 20
MC X 20
Merkins X 10
I nice mosey to the bathroom area;
Everyone partner up
Partner 1 runs to the track and does a lap
Partner 2 runs to the baseball field and does
15 X incline merkins
15 X dips
15 X pull-ups
15 X squats
Then they meet back at the bathroom area and do 10 burpees total
Flip Flop and repeat for 35 mins
Finally some Mary, as I think it was requested several times during this workout, can’t remember by who though.
20 X LBC
10 X Dolley
10 X Flutter
10 X Rosalita
10 X heels to Heaven
Moleskin:
Solid effort by the pack today, I know it was a bit of a tough one for basecamp. The purpose of today was to allow everyone to push themselves and still be going at your own pace not the pace of the whole pax. We will probably do something like this every few months so everyone can see if they are getting stronger. Great job LD taking us out
Brief warm-up lap with some SSHs, IWs
Catch Me If You Can: partner up; partner 1 does 10 merkins, while other partner runs toward destination. Partner one finishes merkins and sprints to catch partner 2 to tag and flapjack. Continue to bottom of Coburn hill (~1 mi). Plank-o-rama while waiting.
Sprint burpee ladder up Coburn hill to 7.
Catch Me If You Can: from bottom of Coburn through Carrington up to 51; LBCs
Catch Me If You Can: up 51 back to the school; squat jumps
Team relay sprint across parking lot.
Mary: dollies, protractor
Mileage: 4.14mi*
*except Chelms who only logged 3.85mi due to shortcuts
Yeah we all know daylight savings is a waste of good sleep and extra far sack time, but 26 hearty souls adjusted their watches and alarms for a good ‘ole fashion workout this morning at DMZ.
The Thang’
‘Fast-twitch’ type run from Carmel Park to Carmel Middle School. Circle up in the bus parking lot (under the light) for a little COT:
Mosey toward track:
Line up alongside curb for off-set Mirkens X30 (x15 each arm) (Left arm on curb, right on ground) FLAPJACK))
Jump fence – break up into two groups: FOUR COURNERS ON THE TRACK Repeat 3X
Group 1:
Group 2:
Jump fence – Mosey back to parking lot.
Jail Break – Done.
Naked Moleskin:
T-claps to everyone who showed up this morning. Although I was a bit disappointed that we didn’t have enough time to do 4 full circuits on the track, I was pleased by the mumble chatter which was reduced and the burners were turned on.
Props go out to our one sole Rucker today, Checkpoint. This man is a BEAST. Not only did he and two F3 brothers (Dora and Donkey Kong) complete the Heavy at Ft Bragg last weekend, he is rucking again this Friday night in the GoRuck Custom Challenge which will be held some secret place (not communicated yet). #STONGSHOWING
Prayers and wishes:
Please keep Chelms and Abacus younger brother, Bill in your prayers. Many of you know that he has stage V brain cancer. Bill is at Duke doing a clinical trial and is doing really well right now. So let’s continue to lift him up in prayer.
Please join Chelms and Abacus at Freedom Park for a 5 and 10K Race for Brain Cancer Research on March 22, 2014. We realize this is the same weekend as the Spartan Sprint and the Bobcat Arena workout, so if you are already committed please consider making a donation. For more information, please contact me directly at pchepul@gmail.com or via twitter at @pchepul.
Also additional information can be found on the F3Nation Forum site at: http://f3nation.com/theforums/topic/freedom-park-5-and-10k-race-for-brain-cancer-research-on-march-22/
Out – Run Stopper
19 of Area 51’s finest ignored Market Timer and YHC’s tweets last night regarding the impending mayhem and the need for smoke boots, and started their week off right with a nice helping of suck thanks to Foxhole.
The Thang:
Rack KBs and mosey down to the soccer fields for a little warm-up
SSH x15
10 Push Presses (5 R/L)
10 Goblet Squats
Mosey to end-line of soccer fields and drop KBs – run to end-line and back (aprox 200 yards) at 75%
Enough warm-up – time to get to work.
100 yard AYG, 5 burpees, 5 goblet squats, 5 swings, plank
200 yard AYG, 10 burpees, 10 goblet squats, 10 swings, plank
300 yard AYG, 15 burpees, 15 goblet squats, 15 swings, plank
(called a quick audible, and removed the goblets squats – but not all heard this so there was some extra credit out there this morning)
400 yard AYG, 20 burpees, 20 swings, plank,
400 yard AYG, 20 burpees, 20 swings, plank,
300 yard AYG, 15 burpees, 15, swings, plank
200 yard AYG, 10 burpees, 10 swings, plank
100 yard AYG, 5 burpees, 5 swings
Enough time for Mary
LBCs x 50 in cadence
1 min elbow plank
Flutters x 25 in cadence
1 min elbow plank
Dollies x 50 in cadence
COT
Moleskin –
Great work out there this morning guys. This workout sucked – no other way to describe it. I owe it completely to Combine Q – Ben Franklin – this was a slightly modified version of one of his mastermind workouts. #copyrightinfringement. It was brutal and I am completely smoked.
Any callouts or LarryBirds, put them in the comments. YHC was deep in the pain cave, suffering from O2 deprivation most of the morning and only able to see Bratwurst and Mic Check who were killing it all morning. Thanks for the motivation. #IronSharpensIron. And thanks Bratwurst for the running form feedback #TipsyQ #StraightlineChallenged.
It is always humbling and an honor to lead this great group of men. Thank you again for the opportunity. One correction – officially it wasn’t an Egyptian pyramid, but rather an Aztec pyramid. YHC will be sure to make that clearer next time.
Thank you Tiger Rag for the great send off –for keeping us ground and pointed in the right direction.
Announcements –
F3 Foundation – Mentoring – check the post on the main site and sign up. It is brothers mentoring brothers. Iron Sharpens Iron – if you have any questions, email YHC – bdbriggs@gmail.com
Tutoring – Area51 – looking to get a core group of 8 to 10 guys to help support this. If interested reach out to YHC. bdbriggs@gmail.com
Run coming up on March 22nd raising money and awareness for brain tumor research – Abacus and Chelms aka Tater Tot are looking for Pax to join their team or assist in raising donations. Look for information on the home page or reach out to either of them for more information.
Mudrun will be here before you know it – April 12th.
BRR signups – we are still in need of Area 51 Pax to sign-up to complete a final team. – Contact Baracus if interested.
Convergence HH this Wednesday at Taco Mac – 6pm.
F3 – GoRuck Custom Challenge this Friday – Go out to the welcome party to support your brothers – if you have more information about time or location, sound off in the comments.
Paul Blart: Nobody knows this [wiggler] better than I do.
See you at 5:30 am – corner of Foxcroft and Rothwood. Mall cop pace…
** Paul Blart: Mall Cop
11 strong PAX (including 1 2.0) decided to start their weekend off right by putting in a little work at Area 51. A little cool as we began but we quickly warmed up and put in a solid 60 minutes. Here’s how the morning played out:
Abacus on Q
Jog to soccer field parking lot and circle up for COP:
Mosey over to entrance of park parking lot for instructions:
Head over to playground for a little circuit work:
Mosey over to school wall for PC:
Turn it over to Dirty Bird for 2nd half:
Jog over to track
Mosey over to bus parking lot for 6 MOM (PAX selection)
Mosey back to launch point with stop in parking lot for team relay
COT
Moleskin:
Announcements:
Eight guys for a simple, but not easy, work out. Quick lap around fields. SSH, I-Walkers and then on to the base of the hill and split into two groups.
HILL WORK
Called exercises:
COT
MOLESKIN
This was your basic meat and potatoes workout: run the hill at a sporty clip, then get after it while the other group runs. High heart rate and lots of motion. My favorite kind of workout. All told we racked up nearly 4 miles
Lots of superlatives out there this morning. Spackler was flying, consistently leading his group on the runs, with Haze not far behind. In the second group Haze’s 9 year old 2.0 was putting in the work. Tough little hombre, even with the questionable hat choice.
Good work men. Good choice, Bug.
ANNOUNCEMENTS
We are 5 guys short of filling up the 4th Area 51 BRR squad. See Splinter to join his 12 man team. It’s the most fun you’ll have with F3 this year. It’s not about the running, it’s about the 2nd F (for 30+ in the same van).