Pax of DMZ:
I have no ties to Denver or Seattle. I really don’t care who wins. I suspect many of you feel the same. I want to care, and I want you to care.
So as you settle in to watch the Super Bowl this evening, know that the winner matters…and not in some hollow, clichéd, “history remembers winner” kind of way, but in a personal, “what’s in it for me” kind of way.
There are two “game” plans for tomorrow, each a tribute to the teams competing tonight. So as you watch the Super Bowl tonight, I want you to know that who wins will impact you tomorrow.
If Denver wins: lace’em tight because we’re headed to the track.
If Seattle grinds out a win: pseudo-Area 51 gets introduced to a WIB staple.
See you in the gloom,
Kirk
7 regular dudes and 4 studs showed up to work today.
The Thang
Baracus Q
Put a Ruck on or Grab a Sand Bag and mosey over to the front of the school for some legs. Partner 1 runs around the lot while partner 2 does called exercise until they get back. Flap Jack
Called Exercises
Then We did some Jack Webb for Legs. Squats and Knee Tucks
Radar Q
Mosey Back to the soccer fields
#1.
Partner Drag 40 yards out. Flap Jack and go 40 yards back.
Rucks did casualty drags here. (One pax lies on his back and plays dead. Other Pax grabs the handle on the top of the Ruck and drags him. Flap Jack for the 40 yards back
#2
Everybody gets on line. You either had a Ruck on or you carried a Sandbag. Run 50 Yards and start the called exercise. The last man to get to the stopping point knocks out 25 while the other pax keep going. Once the last man finishes and starts running everyone else gets up and starts running 50 more yards and do the next exercise the same way. Once the last man does all his reps all pax sprint back 100 yards.
Called Exercises
Mary
Cherry Bombs and J Los for 5 minutes
Moleskin
Lots of fun out there today. Baracus got our legs nice and warm straight out fo the gate. He did this while wearing a mix matched track suit ensemble.
Probation was like 20 minutes late and cheated his body. Stage Coach showed up early to get a couple of miles in. TClaps
YHC was a little concerned about Qing with his Ruck on. I don’t like to be behind the group. Problem solved by making the other guys carry sand bags. Everyone suffers.
YHC gave Bull Dog his moneys worth on the casualty drags. I played real dead. Funny British sounds coming out of him.
Announcements
1. Mud Run Time trials coming soon
2. BRR- Get with Baracus
3. Go Ruck- Get with Dora
The VSF was planted or maybe High Tide planted an actual SF…didn’t really notice? Nevertheless, 14 fartsack forsakers took to the OP campus for another weekly Ascent. Come to think of it, it’s probably the flattest AO other than perhaps McKee Elem. YHC is rambling…on to the Thang.
Thang:
Jog to field.
COP:
Seal Jack x 15 (IC)
Slow Squat x 15 (IC)
MC x 15 (IC)
IW x 15 (IC)
Lineup for some down & backs
75% Run down 60ish yards, backwards run back
High knees down, Buttkickers back
Lunge walk down, broad jump back
Jog to bleachers near concession stands/ball fields
7’s: Step Ups & Derkins
9’s: Dips & Squats
11’s: One-legged squats & Incline Merkins
Plankorama in between.
Jog to mound on one of the ball fields
Positions 1-9 with corresponding number of H-R merkins at each position. Lunge walk between 1-6. Broad jump to 7. High Knees to 8. Buttkickers to 9.
Jog to school.
People’s Chair
25 overhead press while in chair
Hands out front (aka the Frankenstein)
Hands overhead (aka the Heist)
Jog to playground for some partner work.
Partner up:
15 old school sit-ups while partner 2 holds partner 1’s feet while in plank position, Flapjack.
AMRAP pullups +3 w/partner assist. Flapjack.
3 Sets of sit-ups/pullups
Jog back to starting field for 6MoM
Dolly x 13 (IC)
LBC x 20 (IC)
Rosalita x 13 (IC)
CCV x 13
Makthar Ndjiaye x 10
Diamonds x 8
Freddie Mercury x 13
SSH x 25
Jog to parking lot.
COT
Moleskine:
Great effort by the pax. Great to see Tank back out among the pax and Kotters also to Far Side who’s coming off the IR. The pax rightly called out YHC when I failed to do a H-R merkin to start the work on the ballfield. #accountability
Strange Brew was leading the pax a good bit and doubling down = strong.
Before we started, Relo was relieved to see Hoffa pull in last and remarked that he avoided the LIFO tag.
Keep pushing yourselves men. It was great to Q this solid group of men.
Announcements:
Still time to commit to BRR – contact Baracus. Some of the best 2nd F in all of F3.
Nomad Run Sunday 0600 – launches at ABC lot at Arboretum.
USMC Mud Run April 12 – HighTide needs someone to take his spot. 480 of F3Nation are signed up for this – come join us! It’s a blast.
Since this was my last F3 workout at less than a half century old, I wanted to make it a memorable one. I could have done without the 4 martinis last night and made this a little less memorable actually…But nevertheless, with a theme based on “49”, as in 49 reps, 16 of us headed out from the Vine to warm up in the parking lot above the lake. Oh what fun we had!!
Pre-workout: Honeybee, Madame Tussauds, and the Q had a 30 minute Kettlebell preblast.
Warm-Ups; SSH x 49 in cadence, Merkins X 49, Squats X 49. Mosey to the 2nd knee wall by the lake.
Workout: Series of exercises mixed in with 49 second planks. Dips X 49, Derkins & Incline Merkins X 49, Squats X 49. Mosey to Exercise Trail for Pull-ups – 3 sets X 10. Mosey across bridge and out to the road for Indian Run to the far lake with the grass hill. Started with a sprint around the lake.
On the grass hill, started a 7 sets of 7 reps at top and bottom of the hill (actually 14 sets total). 7 Burpees at the bottom of the hill and 7 Merkins at the top. After the 2nd set of Burpees, we mixed in Mary exercises – each with 49 reps (24.5 in cadence): LBC, Mason Twists, Bicycle, Rosalita, Dolly, and Flutter. Finished with Jack Webs with 10 sets of Merkins (1 up to 10) and shoulder presses (4 to 40 but the last one at a 49 count). Mosey back to Vine for a 1/2 mile run.
Finished with a combo 49 reps of Merkins and planks (7 count holds).
21 men of widely varying ages braved the relatively tropical 27 degree weather to jump start their Super Bowl weekend readiness. The support and positive mojo of the PAX helped propel the novice Q with newfound confidence to lead in the regular rotation.
The Thang:
Intel on Q
Random roaming throughout the vast parking lot: Forward, backward, karaoke, lunge walks
Mosey to soccer field for COP….
SSH x 30
IW x 30
Merkins x 25
Slow Squat x 25
(maybe some other stuff)
Mosey to end of soccer field…
Mosey to outhouse…
Smooth handoff to Hannibal
Back to the hill by the soccer field for some 11s (burpees at top, jump squats at bottom)
Mosey to baseball diamond for a little early spring training. Partner up. Partner 1 goes to 2nd base and Partner 2 goes to Home Plate.
Partner Chase back home: Partner 1 runs backwards and Partner 2 does 20 merchins and then runs to catch Partner 1. When caught, flapjack.
Finished with Mary (in cadence):
The Moleskin:
The PAX endured the Gloom well this morning and great effort was put out by all. Welcome to our FNG Eviction – we hope you’ll join us again! Tadpole added an unplanned level of difficulty for 3 poor downwind souls with a crop dusting outburst during our baseball diamond segment. We are pleased to inform that no permanent damage was reported. Runstopper piloted his private jet back from an Asian trip earlier in the week; as usual, there was no evidence of jet lag (with the exception of a huge yawn on the baseball diamond – brother are you tired or bored?). Plenty of grumbling was overheard by the Qs on the 11s, and the LBCs in cadence x50 were not a crowd favorite. However all endured, and while they may feel it later today, will be better because of it. It was a pleasure to serve you today.
Announcements:
8 Pax ran a lot and climbed 6 rounds of Jacob’s ladder at Olympus today.
The Thang:
GULLAH on Q:
Warm up Lap around track
Mid-Way SSH x 25
Run
Merkins x 25
Partner up:
Round 1:
P1 Farmer Carry Run w. Kettle Bells to far Basketball Goal and back = 200 Yards; P2 Burpees
Flapjack
P1 Farmer Carry Run w. Kettle Bells to 2nd BB Goal and back = 120 yards; P2 Burpees
Flapjack
P2 Farmer Carry Run w. Kettle Bells to 1st BB Goal and back = 60 yards; P2 Burpees
Flapjack
Round 2:
P1 Sprint to far Basketball Goal and back = 200 Yards; P2 Bicep Curls
Flapjack
P1 Sprint to 2nd BB Goal and back = 120 yards; P2 Bicep Curls
Flapjack
P2 Sprint to 1st BB Goal and back = 60 yards; P2 Bicep Curls
Flapjack
Round 3:
P1 Sprint to far Basketball Goal and back = 200 Yards; P2 Tricep Ext.
Flapjack
P1 Sprint to 2nd BB Goal and back = 120 yards; P2 Tricep Ext.
Flapjack
P2 Sprint to 1st BB Goal and back = 60 yards; P2 Tricep Ext.
Flapjack
The HOFF on Q:
Jacob’s Insane Ladder of PAIN:
Round 1:
10 Kettle Bell Swings; 1 Goblet Squat
15 Kettle Bell Swings; 2 Goblet Squats
25 Kettle Bell Swings; 3 Goblet Squats
50 Kettle Bell Swings; 30-60 count (or if you are MM; 4 Goblet Squats extra credit)
Round 2:
10 Overhead Press; 1 Goblet Squat
15 Overhead Press; 2 Goblet Squats
25 Overhead Press; 3 Goblet Squats
50 Overhead Press; 30-60 count (or if you are MM; 4 Goblet Squats extra credit)
Round 3:
10 Full Upright Row; 1 Goblet Squat
15 Full Upright Row; 2 Goblet Squats
25 Full Upright Row; 3 Goblet Squats
25 Full Upright Row/ 25 Shrugs; 30-60 count (or if you are MM; 4 Goblet Squats extra credit)
Round 4:
10 Selection Standard Merkins; 1 Goblet Squat
15 Selection Standard Merkins; 2 Goblet Squats
25 Selection Standard Merkins; 3 Goblet Squats
50 Selection Standard Merkins; 30-60 count (or if you are MM; 4 Goblet Squats extra credit)
Round 5:
10 LBC’s; 2 Turkish Get Ups
15 LBC’s; 4 Turkish Get Ups
25 LBC’s; 6 Turkish Get Ups
50 LBC’s; 30-60 count
Round 6:
10 Monkey Humpers; 1 Goblet Squat w. Press Left, 1 Goblet Squat w. Press Right
15 Monkey Humpers; 2 Goblet Squat w. Press Left, 2 Goblet Squat w. Press Right
25 Monkey Humpers; 3 Goblet Squat w. Press Left, 3 Goblet Squat w. Press Right
50 Monkey Humpers; 4 Goblet Squat w. Press Left, 4 Goblet Squat w. Press Right
Mary
Flutter w. KB Press x 20
Team 4-Point Russian Twists. Pass KB to the left, pick up other KB to the right x 25
Team 4-Point Russian Twists. Pass KB to the right, pick up other KB to the left x 30
Moleskine:
Incredibly strong work out there gentlemen. This was a much more challenging routine than it read on paper. There wasn’t a single moment where we experienced a resting heart or breathing rate.
– Quote of the day goes to Alf, “I came here to nurse my hamstring not run”…who actually showed up at Olympus to rehab his injured hamstring thinking we wouldn’t be running that much…
– Gullah had a different agenda in mind. He ran the snot of us…literally, there were times when BLC had to stop along the way and Mountain-Man snot rocket to clear out all that junk he picked up at the Hoover Damn – just try and avoid stepping in it, it’s kind of sticky
– Lab Rat confirmed once again that our HIIT training was a nice dose of cardio and muscle building. It’s really nice to have a sports scientist in the group and YHC greatly appreciated his advice along the way. He leads not only by example but also shows incredible support for the Pax #trueleader
– Mighty Mite continues to never get tired…when the Pax were suppose to be resting to get the heart rate ready for the next spike, this guy was doing more goblet squats #beastmode
-Bugeater was an FNG to Olympus today…hope you liked it and we see you out here more. Bug’s one of the F2 leaders in our region and one of the top Q’s – if you haven’t been to Hydra get your butt out there, it’s a smokefest.
-Gullah dialed us up a notch from the start and had us sucking wind 2 minutes in…this guy is becoming quite a Q #architectofpain
– Hacker and YHC used to lift in the Gym at the same time together at South Park…until it closed. He’s the first one that told me about F3 and for that I am forever thankful…not only did be crush it in the gym, he hasn’t lost a step at all. Great form, effort and endurance today brother
As always, it’s an honor to have the opportunity to lead you’all through a workout like this. You make being site Q’s fun
Respectfully, The Hoff and Gullah
12 spry young fellows made it out to Monday mornings festivities to start the week off right. YHC had been pretty busy with an event filled weekend leaving me with precious little time to orchestrate a proper beatdown, and now 4 days time separates us from the thang. This aught to be good.
Mosey to football field/track
COP
SSH x 20
IW x 20
Merkins x 15
Slow Squat x 15
(one or 2 others)
Partner Suicides – Partner up
P1 run suicide to cone 1, P2 LBC, FlapJack, to cone 2, then 3, then 4
(each person ran a full 4 cone suicide and did exercise)
Recover
Repeato w/burpees
Recover
Repeato w/flutters
Recover
Ultimate Hair Burners
form 6 lines (as i have 6 discs)
Hairburner push with disc to cone 2 (audible on rough football surface to only go to cone 1) #CrowdPleaser #LDmentionsthisisbasecamp #cough #cough
Plank it up till all are done
Frisbee Clinic
6 guys tossed the frisbee as far as they could. Go fetch everyone. (think spinner or passport won the longest drive)
Round up the cones and frisbees, mosey back to pavilion for some PC
Backs to the wall for 2 min chair w/arms out, palms up, arms overhead, push press and 10 count six inch lower in chair. Repeato
Mary
Assorted mary followed by 10 burpees OYO
Moleskin:
the pax were strong this morning as YHC rolled up with a few mins to spare as Passport/Fireman Ed rochambeau for Q. Fear not guys. I made it. LD seemed less than pleased with the hairburners. Strange Brew had some advice for Q on tee-ing up exercises. Tks brew. criticism is always welcome. My apologies if I have forgotten anything. I fartsacked the BB for 4 days now.
Announcements:
BRR signups and training in full effect. See Baracus
GoRuck Custom 3/14. If you ever had a passing thought, make it a reality.
USMC Mud Run coming up soon. If you’re free-agent let someone know and they’ll find you a team.
Posted on behalf of Jamboree.
With the big game on Sunday, who can we count on to tote the rock?
With the temperatures still in the mid teens, YHC decided to start hard and start fast. The large landscaping rocks at the end of the stadium were used as instruments of pain. Knowing what was ahead, YHC chose his rock wisely. Others were more bold in their choices (i.e. Haggis and Snowflake) and may have gotten more of a workout than they bargained for. Here’s what went down:
Mosey to back of stadium and grab rock
Run to Catholic practice field
7 Russian Twists w/rock ( in cadence)
Run the Catholic practice field(approx. 100 yards) with rock (like a football) in right hand out and in the left hand back
14 Rock Hoppers over rock (in cadence)
7 Russian Twists
Run the field
21 slow Squats with Rock (in cadence)
14 RH
7 RT
Run the field
28 Shoulder presses (Civilian)
21 S Sq.
14 RH
7 RT
Run the field
35 curls (civilian)
28 SP
21 S SQ.
14 RH
7 RT
Run the field
42 Crunches with rock on stomach (in cadence)
35 Curls
28 SP
21 S SQ
14 RH
7 RT
Run the field
49 second hold doing protractor with rock on stomach
42 Crunches
35 Curls
28 SP
21 S Sq.
14 RH
7 RT
Run the field
56 seconds of plank hold with rock on back
49 sec. of protractor
42 Crunches
35 Curls
28 SP
21 S SQ
14 RH
7 RT
Run the field one last time
Mosey back to put rocks up then to COT
Moleskine:
•Great job by the pax today on the frozen tundra
• YHC intentionally decided to have a workout that included no side straddle hops, no merkins, and no burpees. Judging from the chatter, it still was a successful painfest.
• Haggis picked up the side of a curb and Snowflake picked up a boulder. As we were running to the field, YHC told Snowflake that he might regret that choice. As it turns out, I think MT switched rocks with him halfway through to give him relief.
On the last sprint, Haggis decided to do extra LBCs rather than carry his large coupon.
• There was a lot of counting this morning as the count went up to 56 in multiples of 7 in honor of all the touchdowns Peyton’s going to put up this week-end. Philmont commented that YHC sounded like a metronome, which unfortunately had YHC thinking about his 5th grade piano teacher, Mrs. Prunty.
• It was an honor shepherding (without the rod and staff) such a fine group of men this morning. Now, it’s time to line up with the other sheep (from The Stand). I am Third.
Announcements:
• Hops is leading Ascent tomorrow at Old Providence Elementary.Great workout for those rehabbing or FNGs
• Sign up for BRR
COP:
20 IW’s
Touch your toes, stretch those legs out…
20 Peter Parkers
The Thang:
2 laps around the church, approx. 1.2 miles
settle at the Scout House for circuits
25 Dips, 25 merkins, 25 stepups
rinse and repeat
mosey to the hill
11’s with merkins and Freddie Mercury’s
mosey to the pavillion
3 rounds of 25 decline merkins (feet on bench), and 25 flutter kicks
Jailbreak back to the parking lot
LBC’s x 15
Protractor
Rosalita x 21
COT
Moleskin:
Great group out there today. The pax are getting strong, Pre KBers outnumbered the Semi-SACKERS 12 to 9 today. I imagine this number shoots through the roof when our fair weather brethren return this Spring. No fair weather fans today, 17 degrees this morning and a warm 17 as it actually felt like 17 according to weather.com. The workout looked more do-able on paper. The plan was to finish with 2 more laps (1.2 miles) but we ran out of time. That ice on the backstretch didn’t speed us up much. Recon(TR) notified me as we headed into the gloom that we were in for some skating, and we dodged injuries not once but twice! I didn’t even preblast the workout and somehow managed to get a very fast group of fast twitchers that made quick work of the laps. Nothing too inventive or exciting today, just plain old fashioned work, which led to Cottontail calling me Mr. Busywork or something to that effect. #grinders Great Compass at Chickfila to finish off the morning. If you haven’t had the opportunity to triple down with KB’s, Kevlar, and Compass do it once, it will fire you into the weekend like a cannon. Best morning of the week. Thanks for the opportunity to lead and have a great weekend.
13 men gathered at Joust for a workout modeled after the “Navy SEAL Fitness Test”… shown in quotes for a number of reasons… the most important of which is that we aren’t actually in the Navy; and we also didn’t do the swim component of the fitness test [which I imagine to be a pretty important part for an actual SEAL… they do a little swimming, right?]. So while we weren’t real Navy men, we disembarked from our military vehicles [well… minivan for me, if truth be told], and got after it.
The Thang
Little Baby Jog to the football field
Quick warm up… you know the drill… SSH, IW and Squats
Navy SEAL Fitness Test
– Merkins – AMRAP with 2 minute time limit [threshold requirement of at least 42]
-Sit Ups – AMRAP with 2 minute time limit [threshold requirement of at least 52]
-1.5 mile run – complete in less than 11 min and 30 seconds
– Pull ups – complete at least 8 [no time limit] with full arm extension
Little Baby Jog up to parking lot
Close out with plank-o-rama, merkins and CDDs
Moleskin
Sorry I didn’t list the full PAX in the backblast [I left my Weinke back at the house].
Good times out there this morning. I think the last fitness test workout I led was something modeled after the Stanford Woment’s soccer team, so today’s workout ranked much higher on the manliness scale. We are just a bunch of 40-something suburban dads for the most part, but we gave it our all out there in the gloom today. Lab Rat looked great on the track. Lobster Roll had a strong performance in all elements of the fitness test; he already had the haircut of a military man, so we may want to just swing him by to see a local Navy recruiter. Great way to start a Friday.