DISC O’ INFERNO
THA THANG
Horse Head on Q
Warm-up
2 laps around the shovel flag track
20 x SSH
20 x IW
20 x Mountain Climbers
20 x Peter Parker’s
Mosey to Pain Station and pick out a friendly looking rock and a partner.
With 3 cones spaced about 10, 20, and 30 yards from baseline… 1st man does a hairburner to the 10 yard cone and back w/ snow saucer while partner does Russian Twist with his rock. Then flapjack.
Then 1st man goes to 20 yard cone and back, while his partner does the Russian Twist with his rock. Then flapjack.
1st man to 30, with LBC’s. Then flapjack.
Switcheroo your partner. Rinse and repeat hair burners with flutter kick and press with your rock.
Switcheroo your partner. Replace burners with inchworm and just hit the 10 and 20 yard marker while your partner tries to breathe and coordinate some kind of ab work with the rock. I think we ended up doing static hip bridge with rock press and mixed in a little pullover action.
Catch your breath and set your pet rock free.
Late Show on Q so we Indian Run to Elementary School
Stop 1/2 way for 30 sec mtn climber, 30 sec right side plank, 30 sec left side plank.
Time was short so we skipped the planned Picnic jumpups and pullup ladder.
Here it is so you know what fun ya missed out on:
(1) pullups then run over to picnic tables and do (10) jump ups, run back to pull ups.
(2) pullups, (9) jump ups
…up to (10) pullups down to (1) jumpup.
Instead, we launched right into a Coach Toxey inspired painfest. (Coach was YHC’s baseball coach at SVHS)
2 stations just shy of 90 feet apart…
Sprint to 1st, then (12) Carolina dry docks.
Karaoke back to 2nd, then (12) crow pushups – regular merkin but as you go down you bring your knee around to your elbow, as you go back up, take your foot back. Alternate sides 6 x for a total of (12).
Sprint back to 1st then (12) merkins (not the “American” as YHC was graciously reminded by the PAX).
Karaoke back to 2nd (facing opposite direction) and do (12) Madagascar macaroons or something. Start in plank, down on your elbows and back up = 1 rep.
Take a quick breather
Rinse and repeat, but instead of karaokes, squat down and side shuffle, and drop the reps down to (10)
6 MOM – duck, duck, goose style. Circle up at station 1 and on your six. 1st man calls out some ab work and sprints to station 2 and back while the PAX grunts it out.
good times with Dollys, Flutter Kicks, Freddy Mercury’s, Back Scratchers, V-tucks, LBC’s, Protractor @10 degrees above horizontal (Thank you Swiss!).
Mosey back to the shovel flag and burpees on your own till the PAX is assembled.
Moleskin:
8 brave men arrived at Outland with determination in their eyes. Believe it or not, YHC aka The Late Show was one of the first to arrive, though true to name, the last to be ready to roll. It does, indeed, take time to load up the cargo pockets.
After the warmup appetizer, the main pain course was quickly served up. Fried chicken legs (btw nice shorts Zip) and flapjacks were on the menu at Horse Head’s Hair Burner Cafe. O2 deprivation for the entire crew was evident, but the PAX powered through with determination.
The volume of mumble chatter picked up as we cruised to the elementary playground. But Dead Silence fell over the PAX as we stopped 1/2 way for the mtn climber & side plank break. Bodily harm to YHC’s wristwatch was suggested as the seconds ticked away and arms and abs felt the burn.
After serving up a playground sampler platter of crow, duck, and goose the PAX was full and ready to run it off as we moseyed back to the flag for announcements and prayer.
Reminder that next Saturday we host a little throw down for mud runners, and thanks CT for praying us up.
On behalf of myself and HH, thank you for the privilege to Q.
Respectfully (and actually on time) submitted,
The Late Show.
The Birthday Twins Torch The Pax
Posted by Mall Cop on behalf or Iron Horse & Tadpole.
17 jubilant party go’ers formed the PAX to celebrate the birthdays of Iron Horse (53, “I’m not dead yet!”) and Tadpole (17, passionate HATE).
Iron Horse begins on Q:
COP Warmup:
SSH x 15
Mountain Climber x 15
IW x 15
Bored with that – mosey to the soccer hill for a more proper warm-up.
Partner up.
P1: Run up hill, 10 derkins, Run down hill, 10 irkin (incline merkins). Repeato until P2 returns.
P2: Run the full field, stopping for 5 burpees in the middle. At the fence, 10 x groiner, 10 by fence pushups (?). Run back, stopping for another 5 burpees in the middle.
Flapjack
Rinse and Repeat.
Mosey to pavilion for Active Rest.
3 rounds of 8 exercises, 30 sec on, 15 sec off:
– Man-makers
– Bench Jump
– Decline Merkin
– People’s Chair
– Irkin
– LBC
– Dips
– Squat to Bench
Hand-off to Tadpole( Six minutes late)
Mosey onto field:
-10 inverted merkins while partner held feet
-10 Partner Squats
-10 Partner Merkins
-Attempted caterpillar merkin
Line up in center of field for partner runs
-Partner 1 wide merkins while partner 2 bear crawled down and sprinted back; flapjack
-Partner 1 flutter while partner 2 lunge walked down and sprinted back; flapjack
-Partner 1 mission impossible while partner 2 dragon crawled down sprinted back; flapjack
-Wheelbarrow down and back; flapjack
Finish with a sprint back to the cars and a happy birthday 53 burpees in honor of Iron Horse(unanimous audible)
Moleskin:
Great work by all the pax today with this smoker! Most the pax thought Iron Horse had officially gone senile in his elder age with his 3rd round of Tabata exercises as he was going 6 mins over his time limit. Very creative work by he and Tadpole although some of Tadpole’s called partner exercises were a bit ambitious! Happy Birthday to the old man (respect) and the hate/hate/hate!
The Qs were like twins out there today, the only question is who was Danny DeVitto & who was Arnold?
Give ’em an inch, they take a mile.
The Thang:
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountains Climbers x 20
Mosey to Loch Ness
Dips x 15 in cadence
Derkins x 10 (ic)
Dips x 10 (ic)
Incline Merkins x 10 (ic)
Over to the grassy field
Partner 1 = 40 alternating high knees, flapjack
Partner 1 = 20 jump-ups, flapjack
All pax plank in line; bunny hop over legs of pax, resume plank at end of line
Over to the BOA hill, with bridge lunge walk and bear crawl up old SPX hill on the way.
6′s on the hill: burpees up top, squats at the bottom
Mosey to 521 bridge
On the bridge: peoples’ chair hold for 30,
Left leg out and hold, regular, right leg out and hold, regular.
hands up for 30, then press it out x 40
Jog to Premier Parking Deck
On the way, 20 yards of broad jumps.
Hit the Deck
Partner 1 = sprint up ramp to top of floor 1, 5 merkin jacks at top, sprint back.
Partner 2 = nonstop donkey kicks on wall
flapjack
Partner 1 = backwards sprint up incline, 10 jumps squats, sprint back down
Partner 2 = nonstop squats
flapjack
Bunny hop up 4 stories of parking deck stairs, stopping at each level for Mary
Russian Twist at level 1
LBCs at level 2
Dolly at level 3
Heels to Heaven at level 4
Jog back to old SPX via the golf course cart path and underground tunnel, watching out
for groundskeeper on cart.
Stop at lot for Jane Fonda:
Plank, left heel up and hold, bring plank down to 6 inches, back up, and heel down.
Repeat w/ right.
Mosey back home.
COT
Moleskin:
Great work today by all. We often wondered on our usual circuit how far we were running since most
Stonehenge posts cover most of the BCP. Champagne measured our route today and we were able
to get 3.4 miles in. Good to know for future posts.
People’s choice at Mary turned into a battle as Wingman & Champagne competed to see who could make their exercise more painful, hence the title of this post. I’ll call it a draw….brutal.
Announcements
BRR sign ups
Champagne working on some leadership/mentoring programs….stay tuned.
Don’t let an irregular modality stump you
What the he!! is that?
When: 02/08/2014
QIC: Gullah and Lab Rat (YHC) Co-Q
The PAX: Night Court, Fletch, Hacker, Yankee, Big League Chew, Byron, Lab Rat, Gullah
Eight hearty souls scoffed at the cold and embraced the Daily Special.
The THANG:
Gullah on Q
COP
- SSH x 20 (IC)
- Merkins x 15 (IC)
- Low, Slow Squat Jumps x 10 Civilian Count (IC)
- Lawn Mowers-x 15 each arm-Civ. Count (IC)
- Upright Rows-x15 (IC)
- 1 Lap Around Track
- Man Makers x 15 (IC)
5 Sets of the following (OYO)
- Good Mornings x 10
- Tricep Extensions x 10
- Push Press x 10 each arm
- High Pulls x 10 each arm
Ran across field and back after the 3rd set
Resistance Band Rainbows 5 x 10 reps; partner anchors for resistance; flap jack with partner after ea 10 reps
Mosey to the basketball courts
Lab Rat on Q
Tree stump – Burpee Modality: 6 tree stumps ranging in height (15-24 inches high) arranged in a zig-zag pattern with ~ 5ft between each stump.
Pax #1: 1 burpee per jump stump out and back for a total of 12 burpees while Pax did the called KB exercise. Repeato with each Pax doing 12 burpees.
- Biceps curls, two-handed
- Lunges, alternating legs
- One Handed swing; change hands at the top
- Sumo Squats w/ upright row
- Clean, one-handed
- Figure 8 with bicep curl at top
- Snatch
- Half Viking Salute
- Squat Row
- Two Handed Swing
- Clean
5 minutes of Mary (IC)
- LBC x 15
- Cumberland Co. Viaducts x 15 ea side
- Flutter press w/ bell
- Freddy Mercury
- Russian Twists w/ partner and KB x 15 to the R and x 15 to the L
Time’s up, pencils down.
COT
Moleskin:
The hearty souls of Olympus stood up to the Co-Q 1-2 punch.
Gullah’s COP appetizer quickly shook the PAX out of their Saturday morning haze and readied the body for the main dishes. Course one was more than we could chew, a case of “my eyes are bigger than my myocytes.” The second course employed some of Byron’s circus equipment. This highly functional exercise with the thick elastic bands taxed the shoulders, core, and lower extremities, a true crowd pleaser. The third main course was a bit irregular. On first glance the Pax may have been thinking (“What the he!! is that?” Read as Bill and Steve on SNL, circa 1979; http://www.youtube.com/watch?v=RV7Qz640OeM). YHC borrowed the active timer concept from Byron’s Traveling Circus. The Pax completing the burpees served as the timers for the called KB exercise. Despite the previous dishes served, the Pax hastily completed the tree stump – burpee gauntlet, keeping the reps of each called KB exercise to a reasonable minimum.
It was our honor to lead the PAX this AM.
-To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. Buddha
Yo, You Guys a Pro Soccer Team?
10 men, including 1 FNG, gathered at McAlpine Elementary School this morning for another #F3DayZero style spirit crushing workout. Here’s this morning’s rendition:
The Thang
Spackler Q
Mosey to the rock pile for a coupon and circle up on the field for COP:
- SSHs – 20 IC
- IWs – 20 IC
- Slow Squats – 20 IC
Partner up for a merkin fest. Partner A does merkins while Partner B does squats with the rock. Flapjack throughout. Start with 20 merkins, then 19, then 18…you get the picture…all the way down to 1. That’s 210 merkins.
Mosey with the rock to the playground for some pain stations.
- Round 1 – 10 incline merkins, 20 curls & press with the rock, 30 dips
- Round 2 – Do it again
- Round 3 – 10 decline merkins, 20 CDDs, 30 tricep extensions with rock behind head
- Round 4 – Do it again
- Round 5 – Do it again
Purple Haze Q
Return the rocks to the pile and mosey to the front of the school. Find some bench for:
- One-legged slow negative squats – 6x left leg, 6x right leg
- One-legged partial squats on bench – 40x left leg, 40x right leg
- Split squats – 10x left leg, 10x right leg
- Step-ups on bench – 20x left leg, 20x right leg
Run a lap around the front parking lot. Line up for 20 yard duck walk. Run to the end of parking lot. 20 yard duck walk. Run to the other end of parking lot. Finish lap with 20 yard duck walk.
Next, perform called exercise then take a lap. Exercises:
- Forward/backward jumps – 20x
- Bear squats – 40x
- Monkey humpers – 40x
Line up along the curb. With your feet on the curb, 20 butt raises. Flapjack with your elbows on the curb, 20 butt raises.
Mosey to the side of the school for people’s chair. Hold for 20 shoulder raises. Recover. Back in the chair for right leg up, left leg up and tip toes.
Mountain climbers on the wall – 15 IC
Circle up for Mary:
- Dollies – 20 IC
- Freddy Mercury – 20 IC (5 slow, 5 fast, 5 slow, 5 fast)
- Mission Impossible Peter Parkers – 10 IC
COT
Moleskin
5 men met at 0530 for 6 mile ruck. Radar, Busch, Rock Thrill, Young Love & YHC. Young Love had to bolt following the ruck. 4 of stayed for the workout.
2 men met at 0615 for a 3 mile run. Stagecoach & Semi-Gloss.
4 men fartsacked the pre-workout options and showed up at 0700.
Respect to Pops Gough (68) for battling through the workout with us. He is #OldManStrong and held his own…mainly from the motivational talks he gave himself throughout…called himself a lot of names out there that shall not be repeated here. You want to see what Spack will look like in a few years?…take a look at Pops. Friends call him Putt Putt. We are his friends now…so we call him that too.
Tough workout today. RT made his tougher by doing 20 merkins each time instead of working down from 20 to 1. #BarrelChest He kept wondering why Busch was finishing so fast…but Busch is beast…so it was understandable.
Lot of #mumblechatter at the call for 40 one-legged partial squats off the bench. It burned. Goal achieved.
We got to the side of the school for people’s chair and an unprecedented Q-Jack took place. Exercise calls and cadence counts were overshadowed by a passer-by walking his Rottweiler, asking us if we were a pro soccer team. Nope. Semi-pro team? Nope. Soccer team at all? Again nope. This conversation went for a while and the Pax were distracted. Circle up for Mary…again questions from the man with the big dog. You guys drop this little kids sweatshirt? Nope. Q-Jack over. And save the chastising of the Q from Radar, order was restored.
Thanks for taking us out with a powerful prayer Busch.
Announcements
GRC and BRR sign-ups. Don’t think. Don’t ask. Just do it.
Mud Run time trials at #F3Outland next Saturday (2/15) 0700.
PREBLAST: Mud Run Prep Day
On Saturday, February 15, Area 51 will hold a mud run time trial and obstacle course training at Outland. The thought here is to provide an endurance based workout with a good amount or running and pain stations. If you’re signed up for the mud run, try to post with your team. If you’re whole team cannot be there, come anyway. If you’re not part of a Mud Run team, come out & run to be paired with unaligned PAX of similar fitness level. Or just come out to get a taste of what the Mud Run is all about.
- Who: All PAX are welcome. Post with your mud run teammates if possible. If not, come anyway.
- What: Mud Run training day
- Where: Outland (Indian Trail: Sun Valley Middle School) Click here for map: Outland
- When: Saturday, 2/15/2014 at 7:00 am (get there early to stretch and warm-up)
- Why: Endurance training to help prepare us for the mud run in April
There will be a coffeeteria afterward at Starbucks just down the street.
Email Stagecoach (tj.zitney@gmail.com) with any questions.
Rise Up. Hold Fast.
After having spent the last 5 weeks of #F3TheStand understanding The Masculine Mandate, this week we dove into Living our Mandate. First stop: Marriage. Actually the first few stops will be on marriage…today the focus of the 8 Pax in attendance was on God’s design for marriage.
The Thang and The Moleskin
Designed Incomplete
Throughout creation, God was pleased with what He saw, declaring 7 times that it was either “good” or “very good”. But in Genesis 2:18, He declares “It is NOT good that man should be alone.” And after Adam named all the animals, Genesis 2:20 states “But for Adam there was not found a helper fit for him.” Men are made not to stand in isolation but in need of companionship. In steps Eve.
- Champagne highlighted a point that we sometimes miss…that God saw something in His creation that was not good…not a failure, just incomplete…so He fixed it.
- Snowflake and Escargot, who both didn’t get married until in their mid-30s, offered some good insights to the guys about the positive changes in their respective lives since marriage.
- Biblical authority is all we need but… http://www.youtube.com/watch?v=NpWAlvWNZj0
The Wonder and The Challenge
Woman was created as a suitable helper for man and for essential oneness with man. But with this wonder comes a challenge. Women are different…and we don’t understand them. And thus, marriage relationships are not only compelling and interesting but also are demanding. Love is not meant to be easy, which is why marriages need agape love. Not a love that is self-focused or circumstantial but a love that gives.
- Rock Thrill and Udder both spoke of the commitment and the work needed in marriage.
- Wing_Man added that if marriage was easy, it would not be valuable.
- As a group, we discussed the complacency of men in marriages…the abdication of leadership. Hops noted that after the Fall, in Genesis 3:16, God noted that the woman’s desire would be to rule over her husband.
- Men, time to rise up in masculine virtue and strength based on agape love.
How to Love
To look into agape love, we delved into Ephesians 5. To demonstrate this kind of love to our wives, we are told in verse 25 to “love as Christ loved the church”. This is a sacrificial, selective and elective love to lead in a way that promotes our wives spiritual growth and sanctification. In verse 28, we are told to “love as we love our own bodies”. This means “holding fast” and caring for our wives.
- The standard is set forth. Give ourselves to and for her.
- This doesn’t mean giving in to all her desires but it means loving and leading in a manner such that her desires become aligned with His desires.
DISCLAIMER: YHC is currently separated. The many reasons may seem complex. But the underlying truth is simple: YHC became complacent and acquiesced on wrong turns…did not love and lead for her sanctification. For YHC, this chapter was a complete #smokefest.
Rise Up. Hold Fast.
Go Ruck and Mud Run training combined?
The shovel flag was planted and 19 men (including 2 with a ruck sack) gathered to end the week with some mud run training (sans mud)
The Thang:
COP (warm up) – SSHX25, MerkinsX20, 30 burpees (someone missed an obstacle but don’t know who – moaning starts early).
Run up and down the hill three times and then to parking lot for partner carries.
Partner 1 carries 2 to 2nd light, switch, and partner 2 carries 1 back to starting point. Rinse and repeat.
Run to rock pile and find an appropriate sized rock (no pebbles). Push presses until all the PAX arrive and then 30 more. Run around football field to opposite end zone for 30 more push presses, and then back to rock pile. Plank while PAX finishes.
Run to the wall in the small parking lot for 10 wall climbs.
Run up Little Ave to shopping center for ciruit runs with Burpees. Partner 1 starts on upper level and partner two on lower. 1 Burpee, run to other level, 2 burpees, run to other level, etc up to 7.
COP for Jay Lo (get well soon LD) X20, Dolly X15, LBC X15, and Flutter X15
Run back down Little Ave to CCHS for:
- Wall jump up X5
- Rock pile – See above except 15 presses
- Partner carries – see above
- Zig zag run – see above
COT
Nake Moleskin:
Purple Haze and Udder show up to mud run training with Ruck Sacks and the Q thinks “WTF – dissing me this am”. Ruck Sacks and mud runs don’t really go together but I figured these guys wanted some hard work for Go Ruck preparation so no change i the plan (#weinkenotneeded). I forgot to check to make sure PH had bricks and not a teddy bear and pillow in his ruck (#heisacraftyone).
Mighty Mite said it was one of the longest 45 minute workouts he can recall. I think that was a good sign that we pushed pretty hard since he was the WB.
Strong work by the entire PAX. Our workout was not far off from what the mud run feels like, sans mud, so every man in the PAX can do it. As always it was an honor to lead such a great group of men.
Announcements:
Farside is organizing bike ride for the kids in Bulls Dogs Matter (after school program at AG) for Saturday, March 8 from 8:30 to 1:00pm at Francis Beaty Park. We could probably use some more bikes as there are 60 kids (not all will show up) and only 15 bikes. Watch for announcement once we get closer. Good event to bring out middle school 2.0’s.
Mud run training on the 15th near Indian Trail, check web site for details.
Many opportunities for third F, including right after Centurion at the Panera up the street. Contact Hops or PH if interested in learning more.
Abacus and I want to thank evertibe again for all the prayers for our younger brother Bill who is fighting a nasty brain cancer. The prayers are working and my family appreciates all the support.
A Donkey Kong Dizzy Fest
12 men set out in the gloom for a Friday morning workout with a little fun mixed in. 11 finished.
The Thang:
Jog to field
Warm up: SSH x 20, Sumo Squat x 20, Shore’s Shoulders (Incomplete Pass x 20, Touchdown x 20, Seahawk roll forward x 20, Seahawk roll backwards x 20)
Indian Run Weave or “The Slalom” – 1 lap
The Ladder – 50, 60, 70, 80, 90, 100 yards with 5, 6, 7, 8, 9, 10 Burpees and LBC’s mixed in.
Lunge Walk/Bear Crawl Indian run – 1/2 lap
Grandmother’s Mountain: Tunnel of Love (up and down), The Donkey Kong
The Bench: (Dips x 20, Derkins x 15, Jump-Ups x 10) x 2
Mary: Flutter Kicks x 20, Dolley x 20, LBC’s x 20, Bicycle x 20
COT
The Moleskin:
It was a privilege to be out there this morning and good to have the Q as motivation to join after a cold weather hiatus. Enjoyed the fellowship.
It was especially fine to see SlapShot and OchoCinco make the trip up north to join us. WIth Stone Cold and myself, that made a full third of us that were around when “Area 51” was the only workout in these parts.
I know at least 4 pax were dusting me in the ladder, but it was too dark and I was too tired to know who they were. I can only assume Ocho Cinco was one though.
The Donkey Kong was the highlight of the show (or lowlight depending on your perspective). I think Puddin’ Pop was one of the few to join me on another run up the mountain over the “barrels” after our own dizzy-inducing roll. It was shortly after this that Skywalker disappeared (something about work I think – Good to see you out there brother!).
At some point I’m going to have to bring out the Sisyphus. Maybe next time…
Ranger Physical Fitness Test (revisited)
8 of Area 51’s strong came to Devil’s Turn this AM to take on the 2nd running of the Ranger Physical Fitness Test (RPFT). Results were improved across the board from the Halloween Challenge which means this F3 thing must really work. Iron sharpens iron brothers. Aye!
Special thanks to Rock Thrill who had the idea to revisit the RPFT this week. It was time!
The adjusted test was comprised of 4 parts:
1) 2 minutes of perfect form merkins (goal = 49)
2) 2 minutes of full sit-ups (goal = 59)
3) Pull-ups (dead hang with no lower body movement x 6 minimum)
4) 5 mile run (goal = 40 min or 8min/mi)
At Halloween, 3 of the 9 taking the test passed. Today, 3 of the 8 passed, but there were 3 more who just missed it on the sit-ups (2 by just 5 sit-ups!). Looks like some more mary is in order (or at least full sit-ups) prior to the next running of the RPFT.
Here is a summary of each event:
1) Merkins: Range 39 to 105 with Rock Thrill pounding out the max (114% increase since Oct!), Frasier also posted a big gain with 60% more than Oct.
2) Sit-ups: Range 38 to 75 with Frasier taking the lead with 75 (53% increase), but Rock Thrill showed the most improvement with 54% increase over Oct.
3) Pull-ups: Range 5 to 25 with Frasier again killing it (92% increase from Oct.) with Fletch showing the biggest gains with a 117% increase
4) 5-mi Run: Range 31:43 to 39:08 (6:25 to 7:55 min/mi) with Bratwurst and Frasier laying smoke boots to pavement and Fletch and YHC just trying to keep them in sight. NOTE: ALL PAX PASSED THE 5-MI RUN PORTION OF THE TEST!
Another shout out goes to Rock Thrill for making sure all PAX knew the way back home. Thanks brother!
YHC is glad to witness the improvements in the fitness of the DT regulars. Over 100% increases in 3 months? What?!?! Keep it up brothers!
For those taking the test for the first time today, we will be sure to revisit in a few months to check the progress. Keep posting at F3 and you will see results!
It’s an honor brothers. See you in the gloom.