Buddy Up
The VSF was planted. 22 men, with a 23rd joining us at some point in the dark gloom, set out for another Wednesday morning hike through Death Valley.
The Thang:
Prior to launch, the pax partnered up with someone of similar fitness level….or that was the goal anyway. Throughout the 45 minutes, the pax was exhorted to not leave their buddy from COP to COT. More on that in the Moleskine.
Jog to track for warmup lap
COP:
20 Rockhoppers (IC)
20 Squats (IC)
15 Groiners (IC)
15 H-R Merkins (IC)
Mosey back to track.
4 laps of 4 corners of the following exercises:
Lap 1: Jump Squat x 13
Lap 2: Partner hand-slap merkins x 13
Lap 3: Burpees x 13
Lap 4: Decline merkins x 7 (alt. corners – partners feet on back of planking partner)
Plank when finished after each lap.
Mosey to football field
Lunge walk across width of football field
Burpee broad jump 1/2 way across field
Bear crawl the other 1/2 of field
Jog back to launch lot
Prairie Fire Mary – 10L, 10C, 10R. Flapjack.
20 old school sit-up’s while partner planks with hands on feet. Flapjack.
People’s Chair – back-to-back with partner
Flutter x 13 (IC). Hold it for 90 seconds.
COT
Moleskine:
Immediately prior to launch, YHC noticed one of the pax still in his car. Thought it was a thin-skinned pax rethinking the post in the cold, so YHC ran over only to discover it was Strange Brew – who has endured temps the likes of which the rest of the 22 pax have never even imagined. DK saved you the LIFO label though Brew!
TR was especially anxious to get moving. Great work by the pax. Tried to keep us moving and didn’t hear much talk once we got moving, so O2 deprivation was at least partially the reason. Appreciate Fletch -my partner and fellow MudRun #closetalker waiting on his buddy at a few of the corners.
Some of the pax were donning headlamps, and they were useful today. It was darker than normal for some reason. Stars out but no moon?
Good to have Cheese Curd back out among the pax – Kotters. And T-claps to Prohibition who has been posting machine since his FNG post just a couple weeks ago.
It’s a new year men – remember to keep EH’ing the sadclowns in your world. They need this just as much as we did…and we still do for that matter.
YHC’s repeated exhortation to “stay with your buddy” comes from Lone Survivor. I’m almost finished with the book (and will be prior to Friday night – see announcements). It’s a powerful story. Marcus Luttrell’s love for and commitment to his SEAL team buddies is what has gripped me the most; even more so than the crazy training they endured, and the harrowing and ultimately deadly operation they undertook in the Afghanistan mountains while going after the Taliban crazies.
Grateful for Stagecoach tapping me to Q at Death Valley, and even more thankful for our brotherhood in F3 – Aye!
Announcements:
Lone Survivor movie Friday night at Cinebarre-Arboretum. Happy hour at 7pm at Vintners. Movie at 8:30pm. Bring cash/check (no credit cards). Don’t pay at booth – pay at table outside our reserved theater.
Also, for those who were at The Fort convergence and Joe Davis Run last Saturday and didn’t chip in – bring cash Friday night to defray cost of onsite coffeeteria. Any profits will go to the Run’s charity: Keystone Substance Abuse Center.
Saturday morning at all Area51 AOs –> The Murph. Post…and EH a buddy.
HDHH tonight at The Lodge at 6pm.
Rebel Yell Thursday – new location – Stonecrest. Same AO as Wednesday’s The Maul.
1 49er Faithful
Trash talking Mighty Mite suggested after Sunday’s Niner victory that I should make The Maul workout this week a Panther vs 49er theme. I took the youngster’s suggestion and 7 men got an earful of Niner history.
Warm up, mosey to Firebirds parking lot
- SSH 25
- IWS 25
- MTN 30
- Plank hold with some 6″ mixed in
Quick mosey to wall
- Dips 30
- hand release MERKINS 20
MM couldn’t control himself and started trash talking. Something about the hand release MERKINS looking like Kaepernick getting sacked.
- Dips 30
- hand release MERKINS X 0, or number of Panther Superbowl trophies
- hand release MERKINS x5, or number of Niner Super Bowl trophies
- hand release MERKINS x16, or the number of the greatest NFL QB, Joe Montana
mosey to ATM, don’t scare the gentleman withdrawing cash
4 CORNERS
- high knees
- shuffle
- back pedal
- shuffle
- REPEATO 3X
- burpee broad jump
- plank walk
- backwards bear crawl
- plank walk
- REPEATO
- high knees
- shuffle
- back pedal
- shuffle
- REPEATO
Mosey to Hill
Hill Ladder with turkish get ups. 1(CAM) to 7(KAP).
Circle for Mary
- Flutter 25
- Dolly 25
- Mason Twist 30
- Side crunch 15 each side (Spackler had a fancy F3 name for it, but the cold has clouded my memory)
- JLO 30 (Maul fan favorite)
Rinse off with Burpees 15, Crabtree’s number.
MOLESKINE
Frehleys rolled up at the last second, I asked him if he needed to warm up a bit, he said he was good to go. A lot of the usual SOBs were in attendance. Spackler, Rebel Yell Q, made just his 2nd Maul appearance. He was doing his homework trying to get used to his new Thursday workout surroundings.
At the start of the workout there was a lot of chatter about fingertips being frozen. I think the burpee broad jump fixed the issue. Market Timer summed it up best calling the circuit, very unsavory.
Strong showing by the PAX this morning. Its always an honor to lead you guys. MM on Q next week. He’ll certainly be in a salty mood after Sunday’s defeat.
Announcements:
Friday is The Lone Survivor movie night. I read the book and can’t wait to see the movie. I highly recommend it. See you there. Bring some extra cash to pitch in for the Joe Davis Run coffeeteria that some of the Pax provided.
Reminder: Rebel Yell is now at Stonecrest Thursdays. Same spot as The Maul.
Mount Kilimanjaro
2 PAX posted for the Outland (Lite Edition) in the sub-freezing gloom. Good Fellowship and a memorable beatdown.
The Thang
COP
– SSH x25
– IW x25
– Squatsx25
– Mosey to Bus Lines
– A little ab work
– Mosey to Elem School
She Hate me x10mins
– toe taps on bench x40
– Donkey kicks on swings x20
– dips x20
– Pull-ups x20
– Mosey to High School practice field
– 6 MoM
Chicken Dance is introduces Mount Kilimanjaro beatdown.
MOUNTAIN CLIMBER
Assume a standard pushup position. In one smooth motion, bring your right knee toward the right side of your chest. Then bring your left leg forward while extending your right leg back. Avoid any lower back movement throughout the exercise. Continue alternating your knees to your chest. Do 20 reps.
“Peter Parker”
Assume a standard pushup position. In one smooth motion, bring your right foot to the outside of your right hand. Then bring your left foot forward next to your left hand while extending your right leg back. Continue to in an alternating fashion for 20 reps.
DIAGONAL MOUNTAIN CLIMBER
Perform a standard mountain climber, but bring your knees to your left elbow with each rep. Do 20 reps. Repeat with the right elbow.
Parker Peters
Perform a standard mountain climber, but bring your right knee toward your opposite (left) elbow. Then bring your left knee toward your right elbow while extending your right leg back. Continue alternating for 20 reps.
Moseyback o Middle School
– Peoples Chair
– BTW
– Peoples Chair
Warning…The Cold Attracts Cheeseheads
9 Men layered up to battle the cold at SPEARHEAD. As we were getting our Rucks ready, the wind from the north blew in our very own Cheesehead…”You know a Cheesehead would come out in this weather, this is Great”..Iron Horse (or something like that)
The Thang:
Indian Run around the track with (2) 40lb coupons x 2 laps ½ Mile
Partner Up: P1 and P2 perform ALL rounds…meaning each do 10, then each do 9, 8, 7 reps…and so on until down to 1
Wide Merkin /Wide Squat Pyramid
P1 Wide Merkins x 10 / P2 Wide Squats x 10
Flapjack for P2
P1 Wide Merkins x 9 / P2 Wide Squats x 9
Flapjack for P2
P1 Wide Merkins x 8 / P2 Wide Squats x 8
Flapjack for P2
P1 Wide Merkins x 7 / P2 Wide Squats x 7
Flapjack for P2
P1 Wide Merkins x 6 / Wide Squats x 6
Flapjack for P2
P1 Wide Merkins x 5 / Wide Squats x 5
Flapjack for P2
P1 Wide Merkins x 4 / Wide Squats x 4
Flapjack for P2
P1 Wide Merkins x 3 / Wide Squats x 3
Flapjack for P2
P1 Wide Merkins x 2 / Wide Squats x 2
Flapjack for P2
P1 Wide Merkins x 1 / Wide Squats x 1
Flapjack for P2
Indian Run around the track with (2) 40lb coupons x 1 Lap 1/4 Mile
Diamond Merkin /Diamond Squat Pyramid
P1 Diamond Merkins x 10 / P2 Close Squats x 10
Flapjack for P2
P1 Diamond Merkins x 9 / P2 Diamond Squats x 9
Flapjack for P2
P1 Diamond Merkins x 8 / P2 Diamond Squats x 8
Flapjack for P2
P1 Wide Merkins x 7 / P2 Wide Squats x 7
Flapjack for P2
P1 Diamond Merkins x 6 / Diamond Squats x 6
Flapjack for P2
P1 Diamond Merkins x 5 / Diamond Squats x 5
Flapjack for P2
P1 Diamond Merkins x 4 / Diamond Squats x 4
Flapjack for P2
P1 Diamond Merkins x 3 / Diamond Squats x 3
Flapjack for P2
P1 Diamond Merkins x 2 / Diamond Squats x 2
Flapjack for P2
P1 Diamond Merkins x 1 / Diamond Squats x 1
Flapjack for P2
Indian Run around the track with (2) 40lb coupons x 1 Lap 1/4 Mile
8 Count Body Builders /Ruck Press or Ruck Curl
P1 BB x 10 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 9 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 8 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 7 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 6 / P2Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 5 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 4 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 3 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 2 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 1 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
Indian Run around the track with (2) 40lb coupons x 1 Lap 1/4 Mile
Farmer Carry Catch Me If You Can
Round 1: P1 Farmer Carry 2 Rucks; P2 LBC x 25 and Flutter x 25 ¼ Mile – rinse and repeat
Round 2: P1 Farmer Carry 2 Rucks; P2 Squat Thrusters x 5 ¼ Mile – rinse and repeat
COT
Molesin:
This was a brutal day for the Pax. YHC tried to come up with something that would keep us moving the whole time and strangely enough, as we were entering into the second half of the training, guys were talking about actually shedding a few layers of clothing. STRONG work out there as we were generating a lot of heat. So much in fact that when Checkpoint took off his jacket, the sweat he produced turned into ICE on this sweater underneath. I’ve never seen sweat freeze like that, but Checkpoint informed us that when he climbed Mt. Killamajaro (yes, this guy talked about this today….lol) it was -32% and guys were constantly motivating each ohter to keep moving faster and faster. If they slowed down being tied to each other they ran the risk of not making it to the top or causing serious injury.
Similar teamwork was on display today. Guys were motivating their brothers to keep pushing and since most of the routine was team based we were all accountable to each other…however I do have to say, Thank Goodness no one was watching our teamwork during the first lap of the Indian Run. It looked more like ameoba out there than a straight line!
T-Claps to Rev. Flo Rida for adding the vocals when the music froze out there!! Not sure what we would have done without your lovely harmony
Wish I could type more but my hands are still defrosting. Outstanding effort out there and SPEARHEAD guys proved that weather like this actually attracts us and doesn’t send us to the fartsack.
As always, it was an honor a lead such strong men today.
Respectfully,
The Hoff
FrostTwitch
Six Brave Men faced the Polar Vortex Head On with determination, fearlessness and multiple layers. Here’s what we did in the 8 degree temps.
The Thang:
In the Parking Lot for double time COP – exercises in quick count cadence
SSH x 40
Mtn Climbers x 25
Pax were given their instructions following the brief COP – First the destination was presented _ McAlpine Elementary (home of #dayzero) 2.25 miles from FastTwitch Post. There would be 4 checkpoints along the way where each Pax would return to the Last Man and continue on to the next checkpoint. Front Runners got in extra mileage while keeping all Pax within shouting distance. The Four Stops were as follows:
- Davie Park Entrance
- Rea Road
- Elm Lane
- Carswell Lane (Entrance to McAlpine Ele)
Once we reached our destination – Upper Body Beatdown would commence with 3 circuits of 3 exercises at 30 Reps each. 30 Decline Merkins, 30 Triceps Dips, 30 Incline Merkins. Sprinkling of Mary (25 LBC and 25 Flutters) between Sets to allow the muscles brief recovery.
Return home with same Four Stops to bring the Pax together while still allowing everyone to go at their own pace.
COT/Namarama
Moleskin:
Let me start by saying that mornings like today are why F3 works so well for so many people. Despite wind chills below zero – men around our area are compelled to wake up before 5am and post along other likeminded men looking to improve themselves and those around them. The accountability within F3 is special and all three F’s were evident this morning. The Fitness end was pretty obvious – Men weighed down by layers and less oxygen than usual were pushing it this morning. The Fellowship was clear with a great deal of positive reinforcement along the way. The Faith was brought to light with an eloquent and powerful send off from Purple Haze, thanks brother.
As far as the workout itself this morning – it was hard. The Pax made quick work of the mileage to and from McAlpine Elementary along the Hwy 51 Corridor. It became very apparent that the chest and triceps were O2 Deprived during the circuits with muscle failure coming faster than usual. The incline merkins which were supposed to be more active recovery than the prior two exercises, proved to be excruciating. Lots of grunting on the last 10 reps during each round. Favorite moment was when Rock Thrill announced an impromptu 10 count after the second set – which was very well received. Frasier and Turkey Leg pushed the pace on the return flight with the rest of the pax working hard to keep up. Soul Glow was bringing it on the backstretch as well with Haze and Rock Thrill both digging deep this morning. We all ended up in the Parking Lot together after a job well done. Following the COT – Turkey Leg had a very impressive SweatSicle hanging off the side of his hat – #polarsweat. A pleasure and an honor to lead the men of FastTwitch.
Announcements: Lone Survivor Movie Friday Night and Murph Workouts Saturday (see weekly email for details).
Frozen Skunk
15 (may have been 16) ignored the warning from the weatherman (and the wife) and fought frostbite at Skunkworks with a windchill below zero.
Warm-Up
– SSH
– IW
– Low slow goblet squats
– Vikings
Bus Runs
– Run to parking lot
– 10 upright rows, sprint to bus and back
– 15 goblet squats w/ press, 10 upright rows, sprint to bus and back
– 20 two-handed swings, 15 goblet squats w/ press, 10 upright rows, run loop around church
– 15 goblet squats w/ press, 10 upright rows, sprint to bus and back
– 10 upright rows, sprint to bus and back
– Plankarama including 6″; commentary from the crowd about cold weather shrivel down to 6″, althought it was pointed out that it was 6″ collectively
Stations
– Lunge walk down the hill
– Split into 3 groups
– 1-armed rows, tricep press on bench, 20 burpees, switch when group hits 20 burpees
– 1-armed rows, chest press on bench, 15 burpees
– 1-armed rows, good mornings, 10 burpees
Mary
– Indian run back to flag pole
– Mason twists w/ KB
– Flutter w/ KB press
– LBC
I think there were 15 out there but if I missed you, sound off below, my apologies. Good group out there this am despite the sub-zero wind chill. I had a more elaborate warm-up planned but my fingers were going numb, so we got straight into the running. There was never any doubt that TR would uphold his no sleeves pledge. He said it takes 40 minutes before frostbite sets in (don’t we go for 45 minutes?). At the other end of the spectrum, Bananas wore his ski coat and Brown had on his fur hat. Happy 42nd birthday to Swiss Miss! Extra credit trick from Bananas – you can heat up your car key with a lighter to open a frozen door lock…it’s cold!
Announcements: Lone Survivor this weekend (read the book first), look for announcement on volunteer opportunities with Church on the Street. Thanks to Busch for the send out and prayers for those without the comforts of a warm house.
What’s the point of doing it right?
7 men worked up a sweat at Bagpipe.
The Thang:
Run to parking lot for warm up:
25 Side Straddle Hops, 25 Mountain Climbers, 25 Merkins, 25 Imperial Walkers
Run to shore of Loch Ness. Sets of exercises then laps with focus on form. Sets were broken into smaller numbers so that form was not sacrificed.
25 burpees. Lap around lake.
50 merkins, 50 squats. Lap around lake.
25 dips, 50 little baby crunch. Lap around lake.
25 durkins, 50 mason twist. Lap around lake.
Run to parking lot. Form lecture over. Speed burnup with Merkin/Mary madness:
2 merkins, 25 flutter. 4 merkins, 25 dolly. 6 merkins, 25 heels to heavens. 8 merkins, 25 right side raise. 10 merkins, 25 left side raise. 8 merkins, 25 rosalita. 6 merkins, 25 bicycles. 4 merkins, 25 mason twist, 2 merkins, 1 minute ab stretch on elbows.
Mosey back to parking lot for COT.
Moleskin:
Didn’t take long to warm up today – great work by all pax.
Frehley’s comment: “This form stuff sucks. What’s the point of doing right?” When you are in the middle of 50 PERFECTLY executed Mason Twists, a good answer is not forthcoming.
Chippy on Q next week.
UPDATE: Wiggler cancelled due to extreme cold.
No Wiggler tomorrow unless you want to self lead. Going to be at least -2 with wind chill. See you next week
Group therapy
10 hearty fellows rose to the occasion for 2014’s first edition of “Base Camp”. An 11th man appeared from the gloom emerging from his vehicle completely unready for the Pain Stations awaiting. #Runstopper decided to stop in and get his math checked by Passport before proceeding to the office. At 5:30am? Dude is a early riser for sure. With some perfectly timed remarks and slight chiding we moved out. Sans Runstopper and his stylish workout beret. #missingrunstopper
Lap mosey in parking lot.
COP
SSH x 20
IW x 20
Mtn Climber x 20
Merkin x 20
Rock hoppers x 20
Squats x 20
Mosey to opposite end of parking lot for Station 1.
St 1: Brick 21’s (w/bricks)
Push press x 21
Curl x 21
Seal jack x 21
Mosey to Station 2.
St. 2: Weight Plates
Hairburners for 20 yards (crowdpleaser)
Mosey to Station 3.
St. 3: Concrete Coupons (35lbs ?)
Bucket brigade Indian walk down and back (experimental – more on this later)
Mosey to Station 4.
St. 4: Group Therapy
Seal sit-ups x 10. Interlock arms and legs.
Merkins x 10.
Seal sit-ups x 10
Mosey back to Station 1.
Round 2
St. 1: Arm raise x 21, hammer curl x 21, SSH x 21 (w/bricks)
St. 2: Inchworm 10 yards (crowdpleaser) grab coupons
St. 3: Merkin walk. One time around – 360 degrees. Grab coupons
St. 4: Recursive Russian twist w/4 coupons (circle up on your 6, shoulder2shoulder facing out, 10 lb weight plates – hand to man to left) 2 mins
Catch me if u can. Coupons/5 merkins. Down and back
Mary
Lbc x 20
Dolly x 20
Flutter x 20
Protractor x 20
Groiners x 20
Dive bombers x 10
2:00 left – LD takes us on for some Peoples Chair
Moleskin:
Base Camp men are getting stronger! (insert Rocky theme) Strong work from 10 men whom I heard mumblechatter pre workout about not posting for 1 or 2 weeks. Glad I could accommodate your ease back into it with a slightly more intense Base Camp workout. Relo, Pele, Hopper it’s my pleasure to induct you all into the Hairburner/Inchworm club. A first at Base Camp for sure. Bucket Brigade turned out to be not so bad once you got into the rhythm of pass and run to end of the line. Worth a try again. Seal situps, and Recursive russian twist are nice additions to the Mary arsenal. Many thanks to everyone as YHC may have turned it up a notch this morning. But that’s what we do. We work!
Announcements:
1/18/14 – Cornhole tournament benefiting Udder’s mission trip team to El Salvador. More Info
1/10/14 – Lone Survivor premiere at arboretum. 6:30 @ vitners. 8 movie. Bring cash for movie. More Info
1/11/14 – the murph workout at your local Sat AOP. See above link
Ball of man just before it started pouring down rain.
Getting it done before the arrival of Winter Vortex 2014
13 PAX reported to The Matrix to get a workout in before the arrival of Winter Vortex 2014. With temps pretty comfortable and rain holding off until after we were done we got to work as the clock struck 0530.
Jog around parking lot and over to school parking lot for COP:
- SSH x 20 (IC)
- Prisoner Squat x 20 (IC)
- IW x 20 (IC)
- Merkins x 20 (IC)
- MC x 20 (IC)
Mosey over to bus parking lot and line up for suicide ladder:
- Run to 1st marker, 5 merkins, back to start
- Run to 1st marker, 5 merkins, run to b-ball goal, 10 merkins, back to start
- Run to 1st marker, 5 merkins, run to b-ball goal, 10 merkins, run to 2nd b-ball goal, 15 merkins, back to start
- Rinse & repeat with knee ups
Jog over to playground in front of school for some circuit work:
- Round 1 – 20 dips, 20 incline merkins, 20 squats
- Round 2 – 20 dips, 20 decline merkins, 20 jump squats
- Round 3 – 20 dips, 20 wide arm merkins, 20 sister mary katherines
Mosey down the sidewalk to rock pile and grab a friend (size does matter as we will be on move). Cross the soccer fields (aka swamp) and line up in the parking lot:
- Round 1 – 5 rock curls, run to mid-point of parking lot, 10 rock curls, drop rock and run to end, back to mid-point, 15 rock curls, and return to starting point with rock
- Round 2 – 5/10/15 push presses w/ rock
- Round 3 – 5/10/15 goblet squats
- Round 4 – 5/10/15 tricep extensions
Return rock to rock pile and slow jog back to launch point for 6 MOM:
- 10 Burpees OYO (wouldn’t be workout without a few burpees)
- Dolly x 20 (IC), hold’em
- Flutter x 20 (IC), hold’em
- LBC x 25 (IC)
- Freddie Mercury x 20 (IC)
- 1 minute left – Burpees OYO (AMRAP)
COT
Moleskin:
- Nice work by all the PAX as temps were fine but there was not a dry spot to be found
- Lobster Roll, TL and a couple others running out front for the Suicide Ladders
- Original plan was to complete rock exercises on Soccer Fields, but audibled to parking lot after seeing how little drainage had occurred from the recent rains. Apologies to Crab Cake who called for a little Ruck/Mud Run training
- O’Tannenbaum leading the way on the sprints with the rocks
Announcements:
- F3 viewing party for “Lone Survivor” at Cinebarre Arboretum this Friday, 1/10/14. See E-vite for details
- All Area 51 workouts running “The Murph” this Saturday in coordination with the viewing of “Lone Survivor”
- Check out website and weekly e-mails for additional news/highlights