6 men emerged from the warmth of their respective vehicles and gathered in the parking lot of Polo Ridge Elementary for another stirring episode of #F3RebelYell. Here’s what we did:
The Thang
Run to the back of the school for COP:
Sprint intervals x 8 (Line up 2×2 even with the first basketball goal for sprint intervals to the 3rd basketball goal…approximately 40 yards. First 2 go, when they finish second 2 go, when they finish third 2 go).
Mary COP:
Repeat Sprint Intervals x 8
Push-o-Rama COP:
Repeat Sprint Intervals x 8
Repeat Mary COP
Repeat Sprint Intervals x 8
Repeat Push-o-Rama COP
Repeat Sprint Intervals x 8
Leg-o-Rama COP:
Mosey (for some) back to the cars for COT.
Moleskin
Spackler was scheduled to Q this morning. And while he did work out, he was afraid of cheating the PAX by Qing while still suffering the effects of GoldenMcNuts after his V. So he asked me and I reluctantly agreed. YHC did his best but there is No Substitute for a Legend.
Philmont walked up at the same time as Long Distance talking about drag racing. Apparently they were at a red light next to each other on the way to the workout…each of them inching up to get the advantage when the light turned green. Little did they know it was a foreshadowing of things to come. They paired for the sprint intervals and pushed each other to the max each time. Nice work gentlemen!
Zippity groaned in the pre-workout gathering when he heard YHC was on Q. Said something about being at #F3FastTwitch all week, with all the running Hops had him doing at #F3SkunkWorks on Tuesday and with Radar’s suicides at #F3DeathValley yesterday. Sorry for the sprint intervals Zip…#F3FastTwitch x 3 for you this week…and you didn’t even attend #F3FastTwitch.
A couple of noteworthy items during the sprint intervals:
YHC called the last exercise Dancing With The Stars because YHC knew it would be made fun of in the demonstration phase…might as well just acknowledge it. However, the squatting on one leg while performing a four point (front, side, straight back & wrap around back) toe touch produces a crazy burn in the quads. Even Philmont’s rendition of the Hokey Pokey didn’t help the pain.
Long Distance sprinted past all of us in the mosey home then yelled “Jailbreak!” Only Spackler gave chase and beat him to the cars.
Thanks to Spackler and Crabcake for the opportunity to lead the fine men of #F3RebelYell.
Announcements
17 pax braved the chilly temperatures for a man-making run this morning. Honey Bee’s publicity efforts have really being paying off! Come on out, test yourself to the limit, and experience the power of this extreme workout.
The Thang:
2 mile run at fellowship pace out to the track.
Different options at the track:
3X 800m intervals
8X laps at fellowship pace
Bootcamp for 20 minutes waiting for runners to finish
Moleskin:
This is how you get fit, fellas!
13 pax rose from their nice warm beds to take on the Hydra. When the Q runs to the workout with a 35-lb ruck sack on, you better believe there is something fun planned for the pax. I mean, there is this thing called equal pain distribution. Just sayin’. We ran over 1.5 miles and managed 200 merkins on this workout tour.
The Thang:
Merkins x 30
Warmup is 2 laps, 4 corners: SSH x 10, M Climbers x 10, Rock Hoppers x 10, Burpees x 10
Flutterkicks while we wait (compliments of Donkey Kong)
Merkins x 30
Partner Up – Partner A Bear Crawls, Parner B Burpees and Chase, switch – 1 Lap
Merkins x 30
.75 Mile Indian Run to Office Building next to Harris Teeter (where did Reload go?)
Merkins x 50
Criss Cross in Parking Lot line to line – Sprint Back when reach end
.75 Mile Indian Run to back to Olde Providence Elementary
Mosey to field behind school and circle up:
Merkins x 30
Time for some core:
Heels to Heaven x 10
Mason Twist x 12
Partner Up for Prairie Fire Mary Left x 10, Center x 10, Right x 10 – switch
Heels to Heaven x 10
Mason Twist x 10
Old School Situps (partner A planks on feet, partner B sit ups) x 15
Mosey to finish
Circle Up and finish with Merkins x 30
on the day, 200 Merkins – nice work!
Ball of Man – Closing prayer by QIC
The Moleskin:
Admittedly QIC has been on somewhat of a lazy tour since BRR and appreciates the opportunity to lead this workout. It is a reminder that everyone is put there pushing themselves and getting stronger. Gummy was tearing it up out there, Fletch bringing his usual speed, puddin pop was tearing up the bear crawls (or the bear crawls were tearing him up), insomniac showed some strength, Blades of Glory and Gecko showed some wheels out there as well when out on our fun run. I have seen Camacho posting Hydra regularly, Mall Cop showed for what he said would make him on track for 6 posts this week, That is mega strong brother and glad to lend you my ruck sack while you decide that YOU WILL SIGN UP FOR GORUCK CHALLLENGE. I firmly believe EVERY F3 PAX should complete at least 1 goruck challenge in their lifetime and my vote would be younger over older, so just sign up and be a part of something hard to describe. It was and may be the hardest physical challenge I have endured, but also one of the most rewarding things I have done in my life. The camaraderie and bonding through training and completing the mission makes it all worth it. See Dora for details.
The chill never really got to anyone as we had a constant motion going. We skipped the starting warmup circle and just got down to business for a little warmup on the track to set the tone. On our run we inadvertently lost Reload. Sorry about that Reload as we do not like to lose fellas out in the gloom and try to keep everyone together – should have fallen back for you brother! We reunited with Reload back at OP Elementary and we finished as one pax – whew!
AFter the beat down today, QIC happily hitched a ride home with Puddin Pop. . My lazy tour has resulted in just a wee bit of fatigue. The pax were strong today and I appreciated the opportunity to lead. Thanks gentlemen and anyone interested in stepping up to lead Hydra workouts in coming weeks let me know.
By the way where is Greyhound? The 70+year old warrior was a staple for several months straight and I have not seen him in weeks. Zima brought him out, maybe he knows.
Until next time gentlemen. Keep coming back and bring other pax and friends to Hydra.
ANNOUNCEMENTS:
Up to 26 workouts in Area 51 – great stuff!
Convergence next Tuesday at Skunkworks – be there for the fun. Look for workout start time in Weekly Sunday Email.
Step up and Q Hydra in 2014 – we need to add some folks to the rotation.We have had the following pax lead Hydra thus far: Donkey Kong, 49er, Bugeater, Cheese Curd, Run Stopper, Cotton Mouth, High Tide, Champagne – and would like to add more to this list. When you lead you get to design the workout. That is the beauty of it. Step up and let Kong, 49er, or Bugeater know which week in Jan or Feb you would be interested in.
A huge crowd of 18een Chiefs report @ the Maul for their regular dose of pain. I will update the post as soon as the missing Chief reply with his name, I appreciate it to keep the story straight ;>)….
The Thang:
Warmup
30 Side straddle hops
30 Imperial Walker
Mosey to the back wall of the Movie theater
First Indian run Style Balls to the Wall, and the first person runs all the way to the back, every Chief walk on their hands to the front of the line until everyone gets back to their original position.
The twist YHC recomended for the overachievers to do push ups standing on balls to the wall, the Crowds decided better, once each Chief got to the back of the line, they did merkins as the line would come back full circle (The drill looked better in paper)…..
COP:
Mosey to the hill of the parking lot next to the movie theater for some Jack Webb (Ladder up to 10 count, 1 Merkin, 4 Arm raises…..)
Mosey to Murderhorn,
One Serie at the top:
5 Burpees
10 Dips
15 Quads
Indian Run style Lounge walk to the bottom of Murderhorn, and the one coming to the front will run backward.
Again it looked better in paper, by the last light pole before the bottom we switched to regular indian run
2nd Series at the bottom
10 Merkins
20 LBCs (Chipotle call for a nice relaxing exercise)
30 Burpees (to compensate for Chipi’s request). At the end everyone was looking for YHC to complete his 30 (not bad YHC completed 15 while all the overachievers of course completed 30s)
Regular Indian run to the top.
Mosey to the Parking lot next to the Movie theater for some Mary’s
Circle up and Mary’s with a Twist, the one who call for the exercise and the one next to him will run a lap around the parking lot while everyone else will do the exercise (indian run style)….
Plenty of mumble chatter regarding the exercises that were left hanging while the one calling it were taking a cup of tea and hanging around the parking lot before running it to get to the circle…..
8 brave members of the a51 tribe joined together for a celebration of the season. Lured in by strategic preblast and tweets assuring little to no running. YHC brought them all a lil gift in the form of bricks. Time to work building a foundation with bricks, sweat and some frozen fingers.
12 brikees to start (brick burpees) / Plank while we all finish
mosey bout 200 yards to smooth lot
COP (in cadence w/bricks)
SSH x 12
IW x 12
Seal Jacks x 12
Slow Squat x 12
Arm Circles Front/Back x 12
Perkins x 12
12 Days of Christmas Ladder (backwards to build the foundation right – mostly in cadence – w/bricks)
12 Push Presses
11 Mtn Climbers
10 Seconds Plank
9 Flutters
8 Seconds 180 degrees (protractor – 6inches arms and legs holding bricks)
7 Rosalitas
6 Seconds 45 degrees
5 Man Maker Merkins
4 Seconds Mission Impossible
3 Mission Impossible Spider Mans (thanks for the moves Haze. Love this one)
2 Exploding Merkins
1 Jump Squat
mosey back to start for mary
Mary (in cadence w/bricks)
Russian Twist x 12
LBC x 12
Freddie Mercury’s x 12
Dollies x 12
Groiners x 12
Dive Bombers x 12
1 more round of brikees – 12 brikees OYO (plank while we finish – 2 10 counts to end it all)
MOLESKIN:
This looked good on paper, but as we began quickly became harder to do as O2 deprivation set in. YHC thought we would blast through this, but surprisingly, it took just the right amount of time. 144 push presses achieved. (smoked shoulders) Max ab work like we were in an 80’s sweating to the oldies. “hold it” might not be in my vocab for a while. (core-tastic) Promise of full body pain attained.
The pax began to feel a bit unsafe as more than a few “civilians” started rolling in and parking dangerously close to us. I assume that only our grunts and moans kept them at bay while we finished.
Thanks to Baracus for giving me the opportunity to lead Anvil. Had a blast. The lamented weinke was an auto correct on the twitters. Meant to say “Laminated”. So goes the interneting. Strong showing from Good Ride with his second post and taking up the bricks like a seasoned mason. Everyone rocked it as YHC’s creativity got the best of him yet again.
Awesome Sendoff from Young Love.
Announcements
– Joe Davis 5K – 1/4/14
– Baracus mentioned upcoming info on training for BRR – Keep an eye out
YHC forgot to mention but will take a min now.
– Cornhole Tournament Fundraiser for El Salvador Mission Trip – 1/11/14 Steele Creek Presbyterian Church 12-5pm – Fun and Fellowship as we work to raise money for our annual Mission to El Salvador in conjunction with Habitat 4 Humanity. YHC, my M and Father-in-law are going this year and would love to host some F3 teams. More details to come. HC with this form link if you would like. http://goo.gl/bVjXRi
– Smells like there is a SkunkVergence happening sometime too (post christmas)
– Movie night 1/10/14 and Murph convergence 1/11/14?? (correct me if i’m wrong)
26 men went to work this morning at Death Valley. 6 showed up early for some extra credit KB work
The Thang-
Mosey over to the front of the school
SSH
High Knees
Butt Kicks
Partner up. Mosey back over to the side parking lot and get online with the basketball goal.
There are 4 hoops about 20 yards apart.
#1
150 team deep squats- (Hands flat on the ground when down)
P1- Starts deeps sqauts
P2- Does Suicides using all 4 hoops.
Flap Jack until reps complete
#2
300 team calve raises
P1-Starts Calve Raises
P2- Does Suicides using all 4 hoops.
Flap Jack until reps complete
#3
200 Team Sister Mary Catherines
P1-Start SMCs
P2- Does Suicides using all 4 hoops.
Flap Jack until reps complete
#4
200 Carolina Dry Docks
P1-Start CD
P2- Does Bear Crawl Suicides using 3 hoops.
Flap Jack until reps complete
#5
300 Jack Webb Shoulder Raises
P1-Start CD
P2- Does Bear Crawl Suicides using 3 hoops.
Flap Jack until reps complete
#6
150 Jump Sqauts
P1-Start Jump Sqauts
P2- Does Suicides using all 4 hoops.
Flap Jack until reps complete
#7
100 Merkins
P1-Starts Merkins
P2 – Does Plank walk suicides using 3 hoops
Flap Jack until reps complete
#8
2 lines for relay race
Race to the 4th hoop and back.
Losing team does 30 burpees
Moleskin-
Good turnout today. Bulldog really put in a lot of effort to pull PAX over to the Charge. He mentioned it at COT yesterday. He mentioned it in the closing prayer. He wrote a pre blast. (Who writes a pre blast for a normal weekly workout?) He tweeted endlessly last night. He failed. The DV faithful showed as expected.
Props to the KBers who showed up early. YHC had to separate Busch and Bananas early as they were getting a little too chatty during the warm up. Punishment for this behavior was Busch partnering with me. They still seemed to get next to each other and giggle often. Holiday Romance… when Bulldog is away the mice will play..
Lot of grumbling about the amount of reps. Except for DK who seems to especially like bear crawl suicides.
There were some smokers on the sprint relays. Pretty evenly matched until Ice Hole pulled up with a blown hammy. Hope you recover soon and it isn’t anything serious. The other team had a few early jumps so YHC declared us all loser and we all did the burpees. Side Note: Geraldo did not crash and tumble on the pavement like he did months ago when doing sprint relays. “Big Boy Fall Hard”
Thanks for letting me lead and proving to Bulldog that even after a massive marketing blitz the DV faithful are not swayed.
Announcements
Sign up now for the Joe Davis race.
Sign up now to volunteer for COTS
Mall Cop is looking for some balls for his upcoming work out.
Twenty men did the work of 50 lesser men. And that doesn’t even count the seven Pax that posted for Red Coats, Rednecks and Rucks, or the four old men that power walked around the track.
Mosey to track for a lap, then to midfield for the standard warmup fare: SSH, low squats, merkins, mountain climbers, I-Walkers.
Mosey to near endzone and pair up.
Mosey to 50 yard line
Mosey to far end zone
Mosey to 50 yard line
Mosey to near endzone
Mosey to midfeld for Mary:
Mosey back to start for COT.
Moleskin
Two options for Devils Turn tomorrow:
5:15 option: The usual – meet at the greenway parking lot by Trader Joes. Run to South Charlotte Middle School (site of Death Valley) for some track work. Run back to parking lot for a total of approximately 6 miles.
5:30 start option: Meet us at Death Valley site for the track work only. We’ll be running 800m intervals.
Devils Turn is a great running workout and will boost your fitness like no other. However, the early start and longer distance may put some folks off. Now’s your chance to give it a try!
13 men felt dizzy after this workout…
Mosey to parking lot for warm up: 30 Side Straddle Hops, 20 Imperial Walker, 20 merkins – plank – 10 more merkins.
Mosey to pull up bar area (the dungeon): 20 supine pull ups, 10 full pull ups, 10 burpees, 1 lap around loch ness. Repeat.
Mosey to picnic tables: 5 durkins, 10 dips, 5 durkins, 10 dips, 5 durkins, 10 dips, 5 durkins, 10 dips, 5 durkins, 10 dips.
Line up for merkin/mary/sprint ladder: 2 merkins, 25 flutter, sprint to other end of grass area. 4 merkins, 25 heels to heavens, sprint. 6 merkins, 25 dolly, sprint. 8 merkins, 25 left side raises, sprint. 10 merkins, 25 right side raises, sprint. Plank for a while, then 10 fast merkins.
Mosey to starting line and get ready for a one mile time trial around the lake. 3.3 laps in anti-clockwise direction.
Mosey back to parking lot – done!
Moleskin:
– Good core work today by all.
– Honey Bee had requested that we run in an anti-clockwise direction (some would say counter clockwise) so that we could avoid the steep downhill around the lake. It seemed to work for him as he destroyed the field today, leading by a long way.
– Haggis was chided for his use of correct English and in a fit of pique he forced the pax had to run on the left and pass on the right. Strangely, the 1 mile run seemed a lot more fun and a much more decent affair when performed this way.
– No Bagpipe next week. Converge at Skunkworks with the rest of area 51.
Get ready to bring it for a full body blast tomorrow at Anvil. Limited to no running for all you sad clowns at home with bum knees, ankles and other parts.