At 0515 from the SCMS parking lot, #F3FastTwitch will launch into another epic hour. Tomorrow morning has something for everyone:
So grab the smokeboots and come ready to go.
With no site-Q to be found, 8 men moved the Pavilion tables and launched into another episode of #F3Flex. Today, it was more quality time with foam roller.
The Thang
Then foam roller time:
COT
Moleskin
Self-Myofascial Release techniques on a foam roller improve flexibility, function, performance, and reduce injuries. In a nutshell, you use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. Some benefits of self-myofascial release include:
• Correcting muscle imbalances
• Improving joint range of motion
• Relieving muscle soreness and joint stress
• Decreasing neuromuscular hypertonicity
• Increasing extensibility of musculotendinous junction
• Improving neuromuscular efficiency
• Maintaining normal functional muscular length
Another solid #F3Flex workout from Whiplash. Very informative about the techniques and benefits. Everyone in the Pax should be doing this.
Foam rolling hurts.
Foam rolling your IT band should be a form of torture.
Bugeater had his beach towel out…claimed he used it to wipe away sweat from his pre-run with Boutique and Stone Cold…most likely those were tears he wiped away.
There were no jokes about YHC’s tiny foam roller this time (see note above about missing site Q).
8 guys performing self-myofascial release on Church grounds sounds worse than it really is.
Announcements
With a slightly cool breeze blowing from the south, 8 men circled their bells and headed for a jog around the lot to let any late comers have a chance to catch up. Jog done, now time for work.
All grabbed their bells and headed to the gate for a COP. Bratwurst at this point decided to show up and we were 9 going into the warmup COP.
– SSH x 20
– Forward lunges x 20
– Mtn Climbers x 30
– Side lunges x 20
– Carolina Dry Docks x 20
– Backward lunges x 20
Partner up with someone of like size KB for catch me if you can down to lower field
– 5 merkins and then catch the other
Circle up on lower field for real COP (credit for this painfest goes to the Queen Bee – devious!)
– 20 2-hand swings
– ladder to 10 of combo merkins / dying cockroach (form correction enacted by Mic Check and Soft Pretzel)
– 15 sumo squats with leg lift
– 20 renegade rows up into side plank
– 10 KB burpees (in 8-count fashion)
Rinse & Repeat
– 20 1-hand swings
– ladder to 10 of combo merkins / dying cockroach
– 15 sumo squats with leg lift
– 20 renegade rows up into side plank
– 10 KB burpees (in 8-count fashion)
Pile up the bells and line up for the bucket brigade
– everyone plank and pass bells to other end of the line
– reverse to get all the bells back
– everyone stand side-by-side and do upright row and pass bell until all are at the other end
– pass bells back doing a bicep curl before passing bells
5 minutes left – catch me if you can back to the parking lot
– LBC’s for 30 sec
– Protractor for 45 sec
And we were spent…
Moleskin:
– Great effort and mumblechatter out there this morning. Perhaps it was the slightly cool breeze that had Bratwurst and Mic Check all riled up or something. Thoroughbreds?
– Mic Check was excited about the merkin / dying cockroach and promised to steal it for future use. It is doubtful the place he brings it out will be as plush as the Elon Park cushion grass though. I pity the foo that happens to be there on that day. That move does result in a lot of fake grass and little rubber balls stuck all over you though. #1stworldissues
– Bratwurst didn’t like YHC’s cadence call on the 8-count burpees and jibber jabbered the whole time. He has a good point though. Next time, the “8” will not be called and the PAX will instead answer with the rep count. At that point in the workout, YHC had a hard enough time figuring out if it was a 6 or an 8 count. Probably did 5 reps just trying to figure it out. O2 deprivation at work.
– Great second post for Rip Curl who now has a shiny new bell. Nice markings too. Dead Lift has a bell on the way. By the man’s size, I am thinking it may look more like a cannon ball. Just hope there is no fuse.
– A late welcome to Tootie who is now a Son of Ballantyne (SOB) since moving to Blakeney recently from Metro. We are glad to have him as he is a regular at all B-tyne workouts now.
– As always, there was strong work put in by the Foxhole faithful. The Worm, Soft Pretzel, and Loogie are there each week killing it. Nice work brothers. See you next week.
Announcements:
– F3 Dad’s continues through the summer Saturdays at 9:00 at Col. Francis Beaty Park
At 0515 launching from the Vine Restaurant in Ballantyne, Swift will be taking to the hills. After a slow 1.5mi warm-up with some dynamic stretching, we’ll head to Dunreggan Brae. We’ll focus on the speed up the hills for the first half of the workout and then have a fun progression run (without hills) over the second half to get the legs stretched back out. As always, all speeds are welcome. No one gets left behind.
8 Men said no to the fartsac and headed out into the gloom for a beatdown. Running Mr. Webb would join us half way through the workout to add some extra fun.
The Thang:
Warmup:
20 X SSH
20 X IW
10 X Merkins
10 X mountain Climbers
10 X slow Squats
Partner up and head to the track next to parking lot.
Partner totals workout
Partner 1 runs a lap while Partner 2 does the exercise, then continue to flip flop until the total number of the exercise is reached. Plank after each exercise until everyone is done.
Round 1: 100 Merkins
Round 2: 150 Step ups
Round 3: 150 Squats
Round 4: 50 pull ups
Round 5: 200 LBCs
Mosey over to the football field.
Running Jack Webbs
1 merkin 4 air presses, run 70 yards
2 merkin 8 air presses, run 70 yards
All the way up to 7 merkins 28 air presses continually running 70 yards in-between
Mary
15 X Flutter
15 X Dolley
15 X Freddie Mercury
10 X sid the kid
Protractor
Mosey to Bleachers in baseball field
2 rounds of 15 dips and 15 CDD then 80 yards of running
Mosey over to the building for some people’s chair, after a few rounds jail break back to the parking lot or slow mosey your choice.
Moleskin:
Great job everyone, everyone really brought it today. Some strong performances on the partner total workout. Thanks as always for the honor to lead. Have a great week everyone.
Announcements:
Sign up for Mudrun
F3 Dads has started every Sat
BRR needs alternates
It was the first “official” day of summer and it sure felt like a sauna at Area 51. 8 PAX showed up anyway to get their weekend started off right. As the clock struck 0700, YHC led the PAX on a jog around the soccer fields and we circled up for COP:
Head over to corner of soccer field for Four Corners:
Mosey over to rock pile, grab a rock (size matters as we will be moving), and head back to sideline of soccer field:
Return the rocks to rock pile and jog to playground behind school for 6 MOM:
Move the party over to the stumps for a little circuit work:
Mosey to front of school and circle up for Jack Webb:
One minute left so AMRAP burpees for final minute
COT
Moleskin:
Announcements:
In case you missed the last Snoop~Train Q(50 degrees, torrential rain) try me again on Monday 0530. Expect the Remix-workout to include: bear-crawls and plank-walks, merkins and marry, partner carries with wheelbarrows. Oh, YHC has a few new moves too; retro-flips and smooth operators, Imperial walkers and J-Lows. We should cover 2 – 3 miles, so wheels up…let’s fly. Pax mission: recover shovel flag planted somewhere in DMZ territory and bring it home to COT. Area 51 Bring IT!
13 Men seeking something different came out to Olympus today and crushed it Gear Style.
The Thang:
SSH x 50 (in cadence = 100 reps)
Rage Against the Gear: Stations of Pain
– 16 Gear/Cardio/Power Strength Stations
– Fire Hose Drag was the timer
– When Hose returned Pax move to the next station to the right
Stations:
1) 200 Meter Sprint
2) Farmer Carry (2) 45lbs Kettle Bells x 70 yards
3) Jump Rope
4) Sled Pull 40 yards 115lbs (metal on metal on the ground so drag resistance was extremely tough)
5) Parachute Sprint 140 yards
6) Hair Burners 40 yards with 35lb
7) 45lbs Kettle Bell Swing
8) 35lbs Medicine Call Squat Throws – Single Bounce Catch-to-Squat-to-Throw
9) Single Leg Jump over ruck Mountain Climbers
10) Dead Lift 88lbs KB
11) 70lbs Move Sandbag 120 yards
12) Bear Crawl 40 yards
13) Fire Hose over shoulder run x 120 yards
14) Duck Walk 40 yards
15) Rope Pull Ups
16) Sledge Hammer Right/Left
Sled Circle: Pax calls exercises
– Form up into circle with Kettle Bells
– P1 calls out exercise for Pax to perform
– P1 runs with weight sled around perimeter of Pax Circle
– When P1 gets back passes off to P2 and P2 calls exercise while running sled around circle
– Rinse and Repeat until all 13 have gone
Exercises included: Goblet Squats (twice), Burpee Squat Thrusts with Kettle Bell Press (twice), High Pulls, Upright Row, KB Swing, Burpees, Tricep Extensions, Bicep Curls, Over-head KB Press, Flutter with KB Press, Russian Twists
Jack Webb: KB Press with Bicep Curl
KB Press x 1; Bicep Curl x 4
KB Press x 2; Bicep Curl x 8
KB Press x 3; Bicep Curl x 12
KB Press x 4; Bicep Curl x 16
KB Press x 5; Bicep Curl x 20
FLAPJACK
KB Press x 20; Bicep Curl x 5
KB Press x 16; Bicep Curl x 4
KB Press x 12; Bicep Curl x 3
KB Press x 8; Bicep Curl x 2
KB Press x 8; Bicep Curl x 1
COT
Moleskine:
Special thanks to Jason Rhymer of Rhymer Fitnesss who inspired us with routines like this and helped with some of the gear used today.
Rage Against the Gear was in full effect today. I am not sure which of the stations was the hardest because just when we thought we’d get a break, we move to the next station and tackle something even harder. OUTSTANDING EFFORT out there this morning. The new direction we are taking with this site is a total shock to the body as most of these movements aren’t things we usually do when training. But that didn’t matter…The men out here today were completely owned it.
T-Claps to Mr. Hankey for doing all this with a 45lbs Ruck on his back #selectionhopeful! I even believe I heard Geraldo or Banannas say that no one from SPEARHEAD should be allowed to come out to Olympus because this guy is on a totally different level (even at SH we look at this guy like he’s Van Damme In Universal Soldier…all he needs to do is sit in a tub of ice for a little bit and he’s all charged up). He’s like Liquor Cycle on steroids. When he took that sled Waaaaay out of the way while we were doing Burpee Squat Thrusts with KB Press, there was a diabolical look in his eye.
And how about Wolfman with that sled run? Flashbacks of being a Safety for Pitt hunting down a WR or RB to crush his helmet into. Nice work Wolf!
YHC has to admit, immediately after the final rep I coughed, started to cramp and dry-heaved a couple times…if there was any fluid left in my body I would have puked for sure…which would have been awesome, lol.
T-Claps all around. Thank you for posting with us today at Olympus. Gullah and i really appreciated your willingness to try something different. Our goal is to bring something new each week. We are thrilled at the new direction of Olympus and hope to see more Pax each week.
Again, Thank you for the honor of leading such a strong group of men and for making my Century Q a memorable one.
Respectfully,
The Hoff
The SF was planted by Slider, and 17 men and 2.0’s attacked The Rock.
Thang:
6 of the 17 posting were 2.0’s; so felt like a mini-F3 Dads; however, the workout was not fully 2.0-friendly. It went something like this:
Jog to far lot near North Face for COP
SSH x 25 IC
Squat x 25 IC
IW x 25 IC
MC x 25 IC
Jog to rock pile near ballfield. Select a coupon and mosey with coupon overhead to the pitch.
Partner up for the following:
Partner 1 runs to far trash can on edge of pitch. Partner 2 does H-R Merkins. Flapjack
Partner 1 lunge walk to 2nd farthest trash can. Partner 2 overhead press with coupon. Flapjack.
Partner 1 bearcrawl to 2nd can, crab walk back. Partner 2 flutter kicks while pressing rock. Flapjack.
Partner 1 bearcrawl to 2nd can, gorilla walk back. Partner 2 Mason Twist. Flapjack.
8’s on the Hill. 1 H-R burpee at bottom (Jamboree suggested H-R variety – great call). 7 Carolina Dry Docks at Top. 2 H-R burpees, 6 CDDS; and so on.
Mosey back to ballfield to redeposit coupons to rightful resting place; while YHC grabbed the bag of numbered tennis balls.
Mosey to Left Field line.
Each of the 2.0’s blindly draw a tennis ball from the bag.
First draw by Slider was the one ball with a 100 on it. What are the odds?! Unsavory!
Slider chucked the ball. Pax did AYG run to the ball. 100 SSH (actually it was 50 IC, but that’s technically 100 count).
The other numbers drawn were 17, 25, 15, 23, & 37…not necessarily in that order.
We did high knees, buttkickers, dragon walk, bearcrawl….in between the below exercises.
Exercises we did were 15 CCVs (YHC’s favorite), 25 Dollies, 17 Makthar Ndijaye’s, 23 LBCs, and we finished with 37 Jump Squats – which was about all YHC had left in the tank.
COT
Moleskine:
A good crowd this morning. YHC really enjoyed having the 2.0s with the pax. Youngest was Phelps at age 7 – TClaps pal. Had to modify, but not too much, so not to get the pax too strung out…thus, less running than YHC typically likes to incorporate. Any complaints?
Great having Malware, Ringo, and Free Clinic with the pax for the first time. Come back fellas. It gets easier, but not too easy. We hope to see you again soon. How about Monday morning at 0530 @ Base Camp at South Charlotte Middle?
T-claps to Jamboree for doing a pre-run by himself no less after missing the Day Zero pre-run crew.
And a partial Kotters to Bugeater who’s off IR. Glad you’re on the mend.
Also, T-claps to my 2.0 Slider for taking us out with a great prayer.
Announcements:
F3 Dads every Saturday (not sure duration) at 0900 at Beatty Park in Matthews. Boys & girls welcome with dad.
MudRun signup for fall USMC race is live.
USA v Portugal 6pm Sunday. Viewing locales for some of the pax: Yellow Rose, Beantown in Matthews….and keep on eye on twitter for others. #ibelieve
The Thang
Hairballs Q
Mosey over to the track
Catch me if you can around the track with jump squats
Catch me if you can around the track with deep squats
Mosey to the benches out front
P1- does jump up
P2- runs around the lot
Flap Jack until you get 100 jump ups
P1- does calf raises
P2- runs around the lot
Flap Jack until you get 200 calf
Lunge Sqaure
Forward lunge 30 yards then left then back then right
Mosey to the wall for some peoples chair
Radar Q
Mosey to the car and grab sandbags
Catch me if you around the block. Runner carries sandbag while partner does Merkins
Fast teams circle back until everyone finishes
Mosey on to the soccer fields
P1- 10 sec hold 6 inch merkins. 10 military merkins. Alternate this until partner gets back
P2- 100 yard suicide. 3 turning points
Flap Jack
P1-walking merkins over the sandbag
P2-suicides. Flap jack
P1- elbows in overhead press with sandbag
P2- bear crawl 30 yards and back
Flap jack
P1- 10 wide / 10 reg / 10 military. Keep rotating until partner gets back
P2- all you got 100 yards and back with sandbag
Flap jack and repeato
Mosey back and do a little Freddie mercury
Moleskin
Good group today. I was a little concerned about Hairballs q when he had us marching like the red army. But that faded quickly once the leg beat down began. I had no plans to work the bags today but two FNGs had to get some of that. Spackler continued his normal heckling. It’s amazing to see someone refusenik 80% of all workouts and still call out others effort. Welcome Bare Naked and MacGruber. Hope to see you out again soon. Welcome back Probation. Good to see you and your robocop leg.
Just Kidding about the Best Back Blast Ever thing
Radar