20 Pax crawled out of their fartsacks and started their week off right at Base Camp
The Thang:
COP
Move to bleachers for circuit work:
Mosey to the track & partner up for Catch Me If You Can
Partner 1 runs while Partner 2 does called exercise and then take off to catch Partner 1. Flapjack
Say hello to our friend to our friend Jack Webb
Mosey to the bathrooms for peoples chair
Return to the parking lot for Mary
Moleskin:
Announcements:
Great morning for some kettlebells! Weather was terrific and we had a good turnout from some of Area 51’s finest to drive the pace and push the workout.
The Thang:
Mosey to lower lot for warm-up: 25 x SSH, 20 x IW, and 15 x merkins (all in cadence).
Mosey to field for three sets of KB circuits + sprints. Sprints consist of starting at midfield, AYG to the end, 50% on the length of the field back, then AYG back to midfield.
Set 1: Lunge and One Arm Press (5 each side), 20 Two hand swings, “Never Surrender” x 8, 20 two hand swings. (The “Never Surrender” is new to F3 as far as I know. We’ll see if it catches on.) Sprints.
Set 2: KB merkins (right arm) x 10 in cadnace, KB Squats x 15, KB merkins (left arm) x 10 in cadnace, KB Squats x 15. Sprints.
Set 3: Right arm rows x 15, Deadlifts x 20, Left arm rows x 15, 5 burpees.
Mosey to the hill for: 1.) up the hill, 10 merkins, down, 20 curls. 2.) up, 10 merkins, down, 20 upright rows. 3.) up, 10 merkins, down, 15 tricep presses.
Finish with Mary: Ladder with pull-ups (2,4,6,8), then alternate with people’s chair at 30 sec with KB. Mary = russian twists x 15, dolly press x 20, dying cockroach x 20, rosalita press x 20, LBCs x 25.
Moleskin: Nice job by all the PAX with special mentions going to Teddy on the sprints and Madame and Wingman on the pull-ups – animals.
Announcements: Not a ton. Question on what we’re doing with Memorial Day at Foxhole… stay tuned. 80 days until Philmont’s Big Adventure… stay tuned as well!
16 men stepped up to witness the first attempt at Qing for YHC. I figured what better way to lead my first workout than to build off of my F3 name.
The Thang:
A friendly warm up jaunt along McKee in front of the school and past the track back around to the parking lot.
COP: In honor of the creation of Prohibition with the ratification of the 18th amendment, all COP exercises done in 18 reps.
– SSH x 18
– Merkin x 18
– IW x 18
– Peter Parker x 18
– Low Slow Squat x 18
Mosey to the track and take a lap. Partner up as we run.
As explained, Prohibition was a bad idea…so was the invention of the Burpee.
-10 burpees OYO
– Partner 1 does 20 full situps while Partner 2 planks holding your feet. Flapjack
– 25 Hand Slap merkins
– Prairie Fire Mary to 10. Flapjack
– P1 does 20 derkins with feet on P2’s back while planking. Flapjack.
– P1 does LBCs while P2 runs 2 laps around the (short) track. Flapjack.
– P1 does jump squats while P2 runs 2 laps around the track. Flapjack.
– P1 does Burpees while P2 runs 1 lap around the track. Flapjack.
Mosey to the wall for some people’s chair. Prohibition lasted 14 years…sitting on the wall can feel like that too.
– Round 1: 2 minutes on the wall. Half way through drop your butts an inch and put your hands straight out.
– 20 LBCs OYO
– Round 2: 2 minutes on the wall. Half way through drop your butts an inch and do some air presses in cadence (31 I believe)
– 20 Derkins with feet on the wall
– Round 3: 1 minute on the wall. Heels off the ground.
Mosey to Playground for some circuit work.
– Round 1: 10 pullups, 20 divebombers, 30 dips
– Round 2: 10 pullups, 20 incline merkins, 30 dips
– Round 3: 10 pullups, 20 derkins, 30 dips
Mosey back to the cars and circle up for one last exercise. Prohibition ended in 1933 with the ratification of the 21st amendment.
– 21 LBCs in cadence (ran out of time for additional Mary, but I figured everyone could do the rest at home!)
COT
Moleskin:
– Thank you all for coming out for my very first Q. I hope it wasn’t too easy for anyone. There wasn’t much mumblechatter going on, so I’m hoping that means the PAX had some O2 deprivation towards the end. Also, thank you to Young Love for taking us out today as well as for volunteering me to be a Q. Sometimes everyone needs a little push, and I greatly appreciate it.
– Shout out to Coleslaw who picked a bad day to come to a workout that involved laying on your back (or leaning against a wall) quite often. He was suffering through some sun burn from a weekend at the beach.
– Another shout out to O’Tannenbaum for showing up at 5:25. I looked at my watch thinking I was already late getting this party started.
– I don’t know if anyone was too thrilled with my choice of a 3rd round of people’s chair. The legs were definitely shaking for that last one!
– Props to MmmBop for getting his brother to come out today. Our newest FNG – Pom Pom – is definitely a strong addition to the F3 brotherhood. Thanks for coming out and hope to see you back out there in the gloom.
F3-Swift will launch at on Tuesday at 0530 (though there is a 0515 option for more warm-up and drills) from the Vine restaurant in Ballantyne. This week we’ll be introducing a workout that will become a staple – the Fartlek (a.k.a. Speed Play). It is run so that all PAX stay relatively together and no one gets left behind, but yet it is maddening enough for the speedsters to be challenged past their comfort zone. The route will attempt to be over the least hilly sections of the Ballantyne AO, and we will cover about 4 miles over the ground for the 45 minutes (that is an 11:00/mi average pace that most F3 PAX can accomplish).
0515 option is for Swift and Bagpipe participants alike to get in a mile of warm-up with some dynamic performance running drills.
Basic Farlek workout will be rounds of:
YHC boarded his plane from NoDil at about 0505 to depart for his first foray into the neutral zone called DMZ. Rolls up at 0520 and half the PAX are lined up ready to go #earlybirdgetstheworm, a final 33 showed up on the line and we were off…
The Thang
Mosey to Brandermill Hill (does this have a better name?!)
3
Partner up in groups of 3 for 4 min rounds of 3 man Grinders up and down the hill.
Round 1: Bottom – Merkins/Top – Flutters
Round 2: Bottom – Carolina Dry Docks/Top – Rosalita
Round 3: Bottom – Mountain Climbers/Top – Dolly
Mosey up to hill, regroup, mosey to track with ominous notes from Agony #pastorforeshadowing
2
Partner up into 2. Partner Mile – Time is imperative so find a watch. Partner A takes a 400 while Partner B does squats. Switch/Repeato for a full mile (split in half per partner).
1
Individual Mile – take your team mile and try and beat it as an individual. Got a bit of laughter (BS calls in disguise… you guys are nice at DMZ!). Audible to take partner mile time + 1 min… NOW go beat it.
Mosey back to Camilla and partner carry to first speedbump. AYG in.
The Naked Man Moleskin
Strong group out there this morning. YHC isn’t a huge fan of cadence count and “tries” (being keyword) to come up with a Q that doesn’t leave anyone behind but takes advantage of constant movement. Lets be real, YHC can’t count when the gloomy haze comes in.
In addition to my personal aversion to cadence counts, I’m a huge fan of teamwork. Every new exercise we lost a team member and that portion got just that much harder. 1+1=3 when your teammates always look out for you.
Apparently beating your partner mile time as an individual is a bad idea. Especially when the 400’s looked so strong. The +1 min was a good idea and still lead for some strong mile times. We ended the day at just over 3.6 miles – pretty good for a Monday morning!
Big thanks to Skywalker, who unfortunately got a bug and couldn’t be with us, for asking me to Q in the Switzerland of F3. It was an honor as always and you were as welcoming as anyone could hope for.
Great takeout by Abba, thank you for the awesome words.
Announcements
F3 Golf – Link Here
First Book 5K/Billingsville Fundraiser – Link Here
“Me? No. Come on. Don’t be crazy. I know the wrestlers get all the fancy ladies, and the clothes, and the fancy creams and lotions. But my life is good! Really good! I get to wake up every [Tuesday] morning, at 5AM, and [Wiggle]! It’s the best. I love it.”
See you out there tomorrow! 5:30 am – corner of Foxcroft and Rothwood. Wrestling pace…
** Nacho:, Nacho Libre
13 Energized PAX arrived at the Outland Zoo with the crisp smell of morning pain in the air. The 2.0’s were energized and ready to partake F3 style! Enough chatter gents, it’s 7:02… let’s move:
THA THANG
Double E on Q
Warm-up
Long jog to PSF.
25 x SSH IC
25 x IW IC
10 x Burpees OYO
25 x Low Slow Squat to Bomb Jack IC
15 x Knees Slaps (High Knee in place Jog) IC
10 x Burpees OYO
Begin Mosey to Elementary School Playground Indian Run
Half Way there Plank-O-Rama
Continue run – 50 Yard Lunge Walk to PainStation Playground
DJ. AM RAP (Is that the outfit pic CT?) now flippin the script on the reps of the wiggity jiggity biggity F-
thrigity!! YEAH BOY!!!
Partner UP Fellas:
4 Rounds of 90 Seconds each partner AMRAP (As Many Reps As Possible) – IS 90 SECONDS TOO LONG HH??
Exercise 1: P1 – Diamond Merkins P2 – LSS
Flapjack
Exercise 2: P1 – Bomb Jacks P2 – Pull-Ups
Flapjack
Exercise 3: P1 – 2 feet Wall Jump Overs P2 – Incline CDD
Flapjack
Exercise 4: P1 – LBC P2 – Burpees
Flapjack
Handoff Q to HH, The Monkey Master!
THE RUNNING OF THE SCALDED MONKEY GOES LIKE THIS:
Get everyone nice and smoked with 30 mins of exercises and then do an all out down and back timed mile.
1 MILE – GOAL 6 MINUES – GO… . . .
The FNG Donut Hole came out of the gate strong and held the lead for most of the race, but Double E pulled out a photo finish victory after a little hecking on the backstretch by Horsehead, who came in a slightly distant third.
Catch your breath gents and….. Let’s run more. How about some suicides!
At parking lot, use 7 trees about 15 yards apart – sprint to tree alternating exercises at each tree sprint back
Exercises – 5 x Merkins, 5 x Jump Squats, 5 x LBC
Plank until all PAX complete.
No man left behind run back to PSF for Mary
40 x Dollies IC
50 x LBC’s
Take a Deep Breath, workout complete!
Moleskin:
First, WHAT THE ??? YHC arrives to the zoo @ F3 Outland to be greeted by CT wearing WHAT (see pic)?? I can only remember hearing him say, “I WAS WAITING FOR ZIP”. I will let him explain should he choose to do so in the comments below! And Great work by all this morning in the gloom! It was good to see all of the 2.0’s… ummm… being 2.0’s! It adds that fun quality that is sometimes suppressed by the older PAX. This is painful fun for all! T-claps to Donut Hole (FNG), who will be a great addition to F3 and to DT for EH’ing DH to the Outland! AHHH….. 90 seconds proved to be the game winner on draining the PAX and everyone sucking some serious O2 at the Playground Painstation! Not sure there were any PR’s after the mile run, but the times were very respectable, none the less, by all PAX. I feel sure this will not be the only time we see the Scalded Monkey and many variations of it!! HB was not present to object.
AND WHERE WERE YOU ZIP AND HB???
Announcements:
– New Moderate F3 workout for Beginners & intermediates coming somewhere Thurs Mornings – Details needed here
– Outland F2 new meeting location, McDonalds($1 coffee)
– F3 Golf Tournament – May 29… check website www.f3nation.com
– Continued Prayers for Coy – www.careforcoy.org – 5 year old boy that just had surgery to remove a cancerous Brain Tumor in Pittsburgh. Nonforgettable experience working alongside F3 men and strangers to build a 6’ privacy fence – approx. 500ft. – for this family in a single day. Continue to pray for a speedy recovery until Little Coy and his family can finally come home.
Always a pleasure reshaping life with the men of F3!
Horsehead on behalf of Double E
YHC had to set land speed records to make it to the gloom by 0600. Awaiting me were 18 additional pax ready for a dose of #Stonehenge. Amongst our crewe were four 2.0s, who were smaller only in size when compared to the “adults”. They gave a full size effort and left many of the pax chasing them!
The Thang
Little baby jog to parking lot for COP
– SSH x 25
– Squats x 25
– Merkins x 10
Little baby jog to second parking lot
Partner up (2.0s with Dads)
P1: Run lap around parking lot (@1/3 mile)
P2: Squats while you wait
Flapjack
Plankorama
Jog to loading dock
– People’s Chair x 1:30 with arm presses
– Merkins x 30 (number determined by Haggis)
– People’s Chair x 1:30 with Frankenstein Arms
– LBC x 40 (number courtesy of The Worm)
– People’s Chair x 1:30
– Mountain Climbers x 45 (thanks Mic Check)
Jog to base of hilly entrance to parking lot
P1: Jog south to speed bump, 10 Merkins and back
P2: Jog north to stop sign, 10 Merkins and back
Partners combine for total of 100 LBCs
Plankorama
Run to Field of Bulls
6MOM
– LBC x 25
– Burpees x 5 OYO
– Dolly x 10
– 6 inches x 20 seconds
– Dolly x 10
– Imperial Walker x 25
Mosey to big rock, split into two teams
Rolling Merkin Relays
– Rolling Merkins to Bull, Bear crawl back
While waiting turn, remaining pax alternate
– Squats, Burpees and LBCs
Run to Ledge Lake
– 15 dips and run a lap
– 15 Derkins and dips and run a lap
Plankorama
Jog to Wells Fargo lot, split into 4 teams
– Sprint relays to end and back
Winner- 0 Burpees
2nd – 1 Burpee
3rd – 2 Burpees
4th – 3 Burpees
COT
Moleskin:
– Awesome work by everyone and special shout out to the 2.0s! All pax were soaked to the bone at the end.
– Rolling Merkin Relays: depending on your view, there were either no winners or no losers. Based on how YHC felt, I vote for for no winners.
– Sprint Relay: YHC thought he overheard Mic Check lamenting a lack of racing in the workout. At Stonehenge, it’s all about customer service so YHC obliged only to learn that I misunderstood Mic Check (O2 deprivation?). He was simply saying that his 2.0 Bolt was hoping for racing. Well, we ended on a high (or low) note.
Announcements:
– F3 Dads returns Saturdays in June. Beatty Park at 0900. Check email, twitter and COT for more details.
– Stonehenge/ Ballantyne 5K Double down: Come do Stonehenge next Saturday(5/17) and then run the Ballantyne 5K afterwards.
It’s Mothers Day tomorrow so be sure to thank God for our precious mothers and M’s who are moms. Even if your mom has gone home to the Lord, she still impacts your life everyday.
Today, we shook things up a bit and got attacked by an army of ants while doing a relay race with Logs and Kettle Bells…yes, that’s right… 2 heavy logs were used as Batons today at Olympus.
The Thang:
Warm Up:
Kettle Bell Indian Run
– 35Lbs KB starts in the back
– Last Pax picks up bell and sprints to the front of the line, then drops bell
– As Pax pass the bell, last man picks up KB and sprints to the front
– x 2 Laps
Arm Rotations Forward (In Cadence) x 20
Arm Rotations Reverse (In Cadence) x 20
Arm Arises (In Cadence) x 30
Logs and KB Relay Race
– 2 Teams of 3; 1 person from each team stand at cones
– 3 Cones spread out evenly around the track
– First Teammate on each team leaves KB and Shoulders Heavy Log
– First group sprints to the second group in Relay Race Format handing off Logs to next group
– Second group sprints to the third group, passes logs and third group sprints to the starting point on track.
– PAX perform continuous called KB Exercise the entire time (with the exception of when running with log of course)
– Losing Team has to pay 5 Burpee Penalty each round
Round 1: Kettle Bell Swings
Round 2: Figure 8’s
Round 3: Goblet Squat Thrusts with KB Press
Round 4: Kettle Bell Swings
Round 5: Figure 8’s
Round 6: Goblet Squat Thrusts with KB Press
Results: Team 1 wins 5 / Team 2 wins 1
COP: Target 500 reps
– Each Pax takes turns calling out exercises in cadence
– Goal is to reach 500 reps within remaining time
– YHC can alter exercise if it doesn’t make sense (from a Muscle progression standpoint)
Exercises:
Hacker: Tricep Extensions x 30
BLC: KB Swings x 100
Louis: Bent Over Rows x 50
Byron: Single Arm Swings x 40
The Hoff: Monkey Humpers x 100
Yankee: Renegade Rows x 50
Hacker: Goblet Squats x 20
BLC: Upright Right Rows x 30
Louis: Goblet Squats x 20
Byron: Louganis x 10; Single Arm Snatch x 20;
The Hoff: Bicep Curls (with Negatives) x 20; Merkins x 10
GOAL ACHIEVED: 500 Reps!
COT:
Moleskin:
The work keeps getting harder and harder at Olympus. The log runs were devastating to the cardio for sure. T-Claps to EVERYONE in the group today, and Triple claps to those who went and helped with the Fallen Tree in Matthews. After this workout moving logs and debris from that massive tree will have us wrecked for the weekend for sure (BLC, Clueless,Byron and The Hoff – TY).
Extra shot out to Louis who also had big physical demands afterwards as he was signed up to teach martial arts and run a workout for 3 groups #bruceleestyle.
Next time, no ants!
Sorry for the short Moleskin as we have a lot to do today. Again, thank you for posting at our site and I greatly appreciate the opportunity to workout with such amazing individuals.
Respectfully – The Hoff
10 Strong showed today
The Thang
StageCoach Q
Warmup: Jog around track and thru back gate over to the Yellow Rose parking lot. Mix in some backwards run and karaoke for good measure.
COP:
1 legged burpees x 10 (R)
1 legged burpees x 10 (L)
Deck squats x 10
Groiners x 10
Ski abs x 20
Plank walk – 1/2 circle around COP CW
Mountain Climber x 20
Plank walk – 1/2 circle around COP CCW
Peter Parker x 20
Parker Peter x 20
Jog back to school parking lot
Partner up for leg circuit:
P1 – perform called exercise
P2 – run 1 lap around parking lot
Round 1: Side step ups R
Round 2: Side step ups L
Round 3: Butt raises R (lay down and 1 foot on beach and other foot in air, raise and lower hips/rear)
Round 4: Butt raises L
Upper body circuit on bench:
Round 1: derkins/dips/incline merkins x 20 each
Round 2: derkins/dips/incline merkins x 15 each
Round 3: derkins/dips/incline merkins x 10 each
Round 4: derkins/dips/incline merkins x 5 each
Radar Q
Painstations set up on basket ball Court
P1 does pain station while P2 does 100 yard run, 10 burpees and then come back and flapjack
Pain Station
We just kept cycling through this for 25 mins
Mary
Flutter
Dollies
Ski Abs
Mountain Climbers
Moleskin
Strong group out there today. Stage Coach had our shoulders screaming over by Tuesday Mornings. We were all soaked through with in 5 mins. The humidity was thick today.
YHC tried to push it on the runs only to be overtaken by Mighty Might and Splinter every time. Disclaimer: I have a chest cold and I am older. And slower.
Things got a little weird when the soccer families started rolling in and setting up chairs right next to where we were doing the 100 yard runs. We paid it no mind. Pretty sure I heard a mom asking her husband why he wasn’t out there. Then she just stared at mighty might like he was a piece of meat.
Another weird moment was the little girl and mom playing on the swing set where we had the punching bag hanging. Poor kid got Gummys sweat all over her.
None of these top the really weird moment when philmont starts screaming these god awful noises (you all know the noise) while doing hairburners. I was on the other side of the field and could hear it clearly. All of the soccer families looked terrified. This is the moment YHC said we better take it up the hill for some Mary.
Thanks for a great morning guys. Look forward to doing it again soon.
There were no dead bodies
Announcements
Philmont is close to his goal. He called on all pax to give him crap if he looks to be slacking. Do it