Ascent Pre-Blast – Run Stopper on Q tomorrow.
Pre-workout mediation and praying will not help. Come prepared to kick it up a few notches, because moderate workouts and I do not get along… nuff’ said.
see ya in the gloom
Ballantyne Hill
Eight for KB appetizers, 29 for the main course. After the usual disclaimer from the Q and the usual blank stares from the pax we set off to the parking lot by Palestine Hill.
- Slow Merkins x 10 (3 down, 1 up)
- Stop-motion merkins (10 or so)
- Slow squats x 10 (3 down, 1 up)
- Stop-motion squat jumps (10 or so)
Your basic suicide @ 4 x 40-ish (increasing distances). An attempted belly start with no arms didn’t work but not for lack of trying. Then your basic reverso-suicide with decreasing distances also @ 4 x 40 yds. Stop motion lunge walk x 20 yards to start.
Then off to search for hidden treasure in the grass. (8) 3-man teams on the plates and the rest do Up and Overs on Valentine Hill.
- Pax 1: Hairburners 2 x 40 yds
- Pax 2: Run 2 x 40 yards
- Pax 3: Warrior 3. It’s yoga. Deal with it.
PROMOTED CONTENT: A shameless plug for a new workout starting in June called Flex. Flex is a recovery and mobility workout that will incorporate rehab/prehab movements such as stretching, foam rolling, balance work, stability balls, recovery bands and the like. The goal is to address current sore spots and to work to prevent future ones. Time and location TBD. Notice it’s “mobility”; not yoga.
Back to programming….all team members do three Hairburners and three Up and Overs on Alkaline Hill, a shakeout mosey, then Mary.
- One-legged dolly
- Other-legged dolly
- Stop motion dolly
- One-legged flutter
- Other-legged flutter
- Stop motion flutter
- 5 burpees for the road
Slow mosey back to the house, so easy a Caveman could do it. Redirect activities from #LittleHercules’ and short-armed Feats of Strength to some emotionally satisfying Down Dog.
COT
Ye Olde Moleskine
- I usually spend my Fridays with the Protestant half of the Reformation (Luther Rulz!) at Kevlar but Centurion was one of only two workouts I hadn’t yet visited. Bagpipe–keep an eye out for plates in the bushes…
- Hairburners still stink.
- Asinine Hill lives up to its name. (Reminds me of Foxworthy’s Redneck Words: I give her asinine but her face a 1).
- Time is up. Fill in the rest below.
Jelly Legs
21 pax posted at Kevlar on this fine morning and were met with a non-stop workout that got the juices flowing and those legs feeling like jelly.
THE THANG
Mosey to school. Turn back to wait for Hacker.
10 burpees for tardiness.
Circle up.
SSH x 15
IW x 15
Dry dogs x 15
Slow squats x 15
10 burpees OYO
Merkin ladder with 5 sec hold to 8
Get in 4 groups
Group 1 – run lap
Group 2 – tri dips on benches
Group 3 – two footed jump ups on bench
Group 4 – burpees
Repeato
Mosey to hills
Partner up
Combine for 75 jump squats between pair while partner runs hill
Combine for 75 diamond merkins while partner runs hill backwards
Race – first pair to 10 hills alternating while partner squats
20 merkins for all losers
Mosey to soccer field
Groups of three with a KB and a tire
#1 – runs three sprints
#2 – KB presses
#3 – dry dogs on tire
Second round
#1 – runs three sprints
#2 – KB curls
#3 – stagger tire merkins
Third round
#1 – plank walk once
#2 – KB Louganis
#3 – Russian twists with tire
Circle up
Merkin up/down wave
COT
YE OLDE MOLESKINE
You know the pax are working hard when someone’s legs collapse after 10 minutes of the workout. Flutie Flakes hit the curb had after a tough opening period. Hacker was partly to blame for showing up late and causing a burpee punishment. FF pushed through the pain as did all today. YHC even saw the Turkey Legs limbs give a little wobble today! We saw a brief cameo of Dolphin who joined the group midway through mile 46-48 of his morning run. He knocked out a few merkins and then took off to complete his 100 mile mosey.
Kudos to Header and Deans List for winning the 10 hill race leaving us well and truly in the dust. Back to the bells and tires which proved too much for Big League Chew as he took his bell and left! Despite his departure the pax finished strong with Simba’s plank walk looking a lot straighter than a few weeks ago!
The merkin wave is always a nice finisher and Clowncar about spewed a lung on his “up” call. Great to see you back pal.
Great group today. Thanks for allowing me to lead.
Bulldog
ANNOUNCEMENTS
Sign up for F3 golf today.
SPEARHEAD collecting cans tomorrow at workouts.
Get involved with a third F. Lots of groups meeting at different times.
How Far Do We Have To Push This Sled?
The Dawn of the Liquor Cycle part 2 had 7 guys sucking wind, muscles on fire and working as a team today at SPEARHEAD!
The Thang
IW x 25
Merkins x 20
8 Count Body Builders x 15
Jack Webb Shoulder Press/Merkins
Merkins x 1 / Shoulder Press x 4
Merkins x 2 / Shoulder Press x 8
Merkins x 3 / Shoulder Press x 12
Merkins x 4 / Shoulder Press x 16
Merkins x 5 / Shoulder Press x 20
Merkins x 6 / Shoulder Press x 24
Merkins x 7 / Shoulder Press x 28
Merkins x 8 / Shoulder Press x 32
Merkins x 9 / Shoulder Press x 36
Merkins x 10 / Shoulder Press x 40
Merkins x 9 / Shoulder Press x 36
Merkins x 8 / Shoulder Press x 32
Merkins x 7 / Shoulder Press x 28
Merkins x 6 / Shoulder Press x 24
BLUE FALCON: SWITH TO 8 Count Body Builders
(8) Count BB x 5 / Shoulder Press x 20
(8) Count BB x 4 / Shoulder Press x 16
(8) Count BB x 3 / Shoulder Press x 12
(8) Count BB x 2 / Shoulder Press x 8
(8) Count BB x 1 / Shoulder Press x 4
TOTAL Reps Jack Webb x 464
6 Man SLED Work
Move Sled 15 yards; Rotate to next position on sled. Man on End Stand on Sled and be “Coach” on Sled x 100 Yards
Rinse and Repeat
Move Sled 15 yards; Rotate to next position on sled. Man on End Stand on Sled and be “Coach” on Sled x 100 Yards
– Final 15 yards: BEAR CRAWL WHILE PUSHING SLED
Jail Break to Rock (Loser does 8 Merkins)
– Team did 8 Merkins together
COT
Moleskin:
What a killer routine today by Liquor Cycle! Non-Stop work and very high intensity. All this work with a 45lbs ruck makes the routine twice as hard, especially the 8 count BB’s.
T-Claps to Double Trouble who kept pace the whole time and practically pushed the entire right side of that sled himself #Fessickinthehouse. And respect to ODB who made it through his first full week of F3 and SPEARHEAD. Hope to see you and Hanky for a long time!
Shot out to Mr. Hanky who help YHC call out every rep of the Jack Webb…without him, it would have been a quiet cadence #sufferinsilence! And Angler, our War Daddy was a machine on that sled. I wouldn’t want to have had him as my football coach!
Clueless – what else can I say about this guy. He does everything with a smile, fully embracing the suck, keeping us on track with the counts and providing an anatomy lesson each workout #googlespringer (new name?) lol.
As always, Thank you to Liquor Cycle for providing such a great lead and to the team for putting in the effort, heart and will power to workout with us today.
The Hoff – On Behalf of Liquor Cycle
That’s a Pretty Sunrise
Hard to call it the gloom on such a great morning, but 12 men including 1 FNG (Remington Steele, John Brosnan), trekked to Peak 51 for an early morning dose of oxygen deprivation and muscle breakdown.
The Thang
Following a heart-felt disclaimer that would make Clint Eastwood shed a tear, we mosied to the parking lot for COP
SSH x 20
Merkins OYO x 7
Slow Squat x 15
Merkins OYO x 6
Imperial Walker x 15
Merkins OYO x 5
Jump Squat x 10
Merkins OYO x 4
Mountain Climber x 10
CDD x 10
Merkins OYO x 3
Stayed in parking lot and leveraged well-marked parking lines for some suicides.
Round 1: 4 lines suicide, then sprint to opposite end; rinse and repeat
Round 2: 4 lines suicide, then backwards run to opposite end; rinse and repeat
Round 3: 4 lines suicide, then lunge walk to opposite end… felt like a mile! rinse and repeat
Round 4: 4 lines suicide, then karioke run left; rinse and repeat karioke right going back
Next was some hill work. Do called exercise at the bottom, sprint to top, do called exercise, then back. 3 sets each:
1. CDD x 5 at bottom, Squat x 5 at top
2. LBC x 10 at bottom, Merkins x 5 at top
3. Flutter kick x 20 at bottom, Jump Squat x 5 at top
Mosey to the Performing Arts Center for some bench work:
3 sets of Derkins x 10, Dips x 15, LBC x 20
2 sets of bench step ups x 20
Grab some wall for 2 minutes of preacher chair, and enjoy the beautiful sunrise!
Final mosey back to the parking lot for some Mary:
Dolly x 15
Flutter x 15
Freddie Mercury x 15
LBC x 15
Icing on the cake: 3 burpees OYO… Done!
Moleskin
Welcome to FNG John Brosnan (Remington Steele). Great to have you join us! Strong work out there and look forward to seeing you again!
As stated earlier, it was absolutely picture-perfect morning for a beat down. YHC is honored to have led this fine group of men in our 2nd installment of Peak 51. Geraldo and I are having a blast getting to know each other along with the PAX who are posting to the new site. We are very excited about the potential for this location, and can’t thank the PAX enough for supporting us for the past 2 weeks! Continue to bring your buddies out!!
Robin Hood, thanks for the strong send off, Brother!
Announcements
1. Sat May 10 8:00 AM Swiss Miss reminded us of a service opportunity to help move tree limbs from his neighbor’s yard. Watch twitter… @SwissMissF3
2. F3 Golf Tournament – May 29… check website www.f3nation.com
3. Spearhead will be collecting food cans for donation to the 2nd Harvest Food Bank on Saturday. Bring cans to your workout.
4. Church on the Street — I-277 and Mint St. more information on www.f3nation.com
Centurion Pre-Blast
I’ve been waiting 14 months for Runstopper to get the keys to the stadium before I posted, but I am beginning to think hope may not be warranted at this point. Plus, the Chelms, Spasmo-Burpee is stuff of backblast legend and I want to witness this spectacle with my own eyes. Assuming, that is, I can find where you guys park. (Seriously, someone tell me where to meet).
With Purple Haze as my seeing-eye dog, we’ll explore many of my favorite Centurion landmarks, such as [the ones I scout out from the TRuckster at 0430] and [the ones from Google Maps].
We go off like scalded dogs at 0530 sharp. Warm ups will not be provided.
Hold the Tempo
12 men answered the call for a tempo run of varying distance depending on the speed which was run. The format provides a challenge for all participants.
When all was done, men ran between 5 and 7 miles and ended between 6:07 and 6:12. Since the goal was 6:10 AM finish, it was not bad. However, I think we can get that standard deviation down in the future. #sixsigmaperfection
Moleskin:
– The 5:15 start was a challenge this morning for several PAX. RT came in at the last minute and Haggis was actually a minute late. The PAX waited on them though and started as a group. It wasn’t until we got to the track that we noticed a man in a bright orange shirt had joined us. It was O’Tannenbaum who apparently had been 2 minutes late in time to see us cross Rea into the neighborhood. Luckily after a wrong turn, he was able to find us and continued the workout from there.
– Bratwurst was on his own plan and let some of us feel good by actually letting us lead the PAX for a while until his plan kicked in and he left us in the dust. The man’s got speed.
– In the COT, the PAX learned of Wing(space)man’s birthday today. It was a well-placed piece of information since we could not cause any pain during the workout in celebration. Even if we had known, a running workout is a hard thing to do 40 of anything really. Perhaps 40 laps on the track but that is just ludicrous.
– Everyone put in a great effort today and it looked like a true tempo run was completed by all participants. Leading up to the BRR, Devil’s Turn will stay in a tempo run format to compliment the speed work on Tuesdays and LSD on the weekends.
– It was great running with you all today. We are lucky to have this community of brothers.
Happy Birthday Hydra – Gettin’ Buggy…
The plan was simple. One goal: Smoker.
28 PAX came out to the birthday party for the many headed monster workout appropriately named Hydra. There was a lot that would take place. It goes something like this.
17 PAX accept the Pre-Launch Challenge at 0520 Harris Teeter:
Merkins x 41 (YHC turned 41 on 5/7)
1/2 mile run into Olde Providence
Straight to Track 0525 and away we go for warmup:
“I am not a professional, modify as you need, if you must…”
Buttkickers 1/4 lap, High Knees 1/4 lap, SSH x 20 Top
ButtKickers 1/4 lap, High Knees 1/4 lap, IW x 20 Bottom
Remainder of PAX (+11) Join at 0530 for 2nd lap – 28 PAX strong now:
Buttkickers 1/4 lap, High Knees 1/4 lap, SSH x 20 Top
ButtKickers 1/4 lap, High Knees 1/4 lap, IW x 20 Bottom
Merkins x 41 (#midlifecrisis reminder)
Mosey to Basketball Court Side Lot for:
Merkins x 41 (that’s 123 merkins for those that pre-launched and its only 0535)
Plank Walk x 25 yards LEFT, Plank Walk x 25 yards RIGHT
Olde Providence Lap x 1 (why not?)
Warmup over, ready for…
Mosey to Front Fields for The THANG:
There and Back Pyramid (4 exercises at each side)
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 5
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 20 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 5 – BACK
P.S. 5-6 pax were out front and just crushed it, led by Runstopper – amazing strength!
Time check: 0555 (feeling smoked yet?)
ELBOW PLANK while you wait, Donkey Kong took it upon himself to do merkins (#showoff)
Olde Providence Lap x 1, continue to Football Field (sun is coming up, “I can see people”)
Partner Up:
Disclaimer: For those with back issues modify and lunge walk…else, get it on…
Partner Drag x 75 yards (flap jack as often as needed) THERE
Partner Drag x 75 yards (flap jack as often as needed) BACK
KAROAKE LEFT x 75 yards THERE
KAROAKE RIGHT x 75 yards BACK
Mosey to Concessions for a snack: someone wanted a snow cone…
Dips x 30
Step Ups/Hop Ups x 20
Burpees x 10
Mosey to front field and find your partner:
Prairie Fire Mary (10L, 10C, 10R)
Bear Crawl to Circle Up in Parking Lot (a Donkey Kong Q-Jack call…hey seemed like a good idea at the time, so why not?)
Mason Twist x 20
Merkins x 41
It’s a wrap, 55 minutes for 17 pax, 45 minutes for 28 pax, many smoked muscle parts for all.
Count-o-rama, Name-o-rama
Prayer Send off by Iron Horse – thanks for the great words and reminder that we are fortunate to be able to come workout and run around and have this fun, blessed with the health to do so!!
Moleskin:
It started with a phone call to my mobile at 0517 by Sunrise inquiring of my whereabouts. Informed I was around the corner the pax awaiting felt compelled to call me out for running and taking phone calls (reminds me of the Blue Ridge Relay run where my wife called me while I was on the mountain top sucking wind “how are you Honey, what are ya doin’? My reply: “Uh, I am running up a mountain dear, can I, uh, call you back?”) At 0520 I surprised the pax with a 41 merkin callout. I got some quick mumblechatter as this was pre-launch where the expectation was a simple run in, heck, anything else would be EXTRA…those were a happy birthday gift to YHC and why we did 41 merkins all workout long…The Hoff brought out 2 other spearhead beasts and those dudes rucked their way through a brutal smoker – AND showed what spearhead is made of. Go ruck tough baby! Nice and strong brothers. way to go. Also YHC must need to go to proper form school as multiple pax felt compelled to call out my less than exemplary form on occasion. This is usual from Donkey Kong #FormPolice, but Mallcop and Champagne, geez, pile it on…YHC did say modify in the disclaimer and am an old man now, on the lookout for my yellow convertible corvette! Thanks to 49er and Donkey Kong for helping launch Hydra 1-year ago. Thanks to the 11 different Q’s who have led workouts for the past year at Hydra. 968 pax have worked out at Hydra, averaging 18 per week. Let’s get our Q count up this year. If interested in leading, you get to call your own workout, so let me know. We have a solid Q rotation and have some interesting plans for rest of May and June with Donkey Kong, Mall Cop, Gummy, Kirk, Champagne, Tiger Rag bringing it. In July we have Cheese Curd, Pudding Pop, YHC and Champagne…Good summer Q tour…Keep bringing it to Hydra Pax. Thursdays have been a day of rest by many due to hard start to week with many Mon, Tue, Wed workouts – so always glad to see 20+ numbers in the Hydra gloom. Happy Birthday Hydra.
Announcements:
Spearhead Brew Ruck May 17, 2014: 2nd Harvest Food bank – News 14 covering this. All Saturday workouts collecting cans this week. 100-burpee challenge. Low can count owes 100 burpees. Teamspearhead.com to check out all details! 11 AM Warco Construction 5/17. Let’s support spearhead.
Saturday, May 24, 2014 Convergance of Rock, Olympus, Day Zero at Day Zero for 1-year anniversary of Day Zero workout. Congrats to Day Zero and let’s join in the party. Pre-Kettlebell workout planned.
This Saturday, 5/10, F3 called to help clear a tree that fell on home and caused fatality. Come out to help remove the tree. Details to be communicated in Saturday workouts and tweeted out on twitterland.
F3 Tutoring opportunity at Matthews Elementary to start up in Fall 2014. Contact Champagne at bdbriggs@gmail.com.
Preblast: Devil’s Turn Tempo Revisited
The plan for Devil’s Turn tomorrow is for a tempo run out to South Charlotte Middle School and back. This workout is intended to be a complement to the speedwork on Tuesdays, LSD (long slow distance) on the weekend, and various bootcamp/KB cross-training throughout the week. A tempo run will help train your body to hold a high level of running intensity over an extended period of time (excellent for BRR training).
All PAX will leave the greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15 AM.
Since the distance to the school and back is slightly over 4 miles (total), there is an option for circling the school track for a TBD number of times (or doing some core work until it is time to return to complete a nice round 4 mile run).
The number of times around the track is dependant on the speed each PAX is running. Each PAX will need to determine when to leave the track in order to be back at the greenway parking lot at 6:10 AM.
To calculate your tempo pace, use http://runsmartproject.com/calculator, enter a race time from a recent race, click the “Training” tab, and find your “Marathon” training pace. That is your proposed tempo pace.
To see the approximate times and distances for the workout, consult the Progressive Difficulty Matrix below. It is assumed that all PAX will warmup for 1 mile at 8.5 min/mi pace and then hold their tempo pace for the rest of the workout. The important part is when to leave the track to get back to the parking lot at 6:10 AM.
See you in the gloom!
Poking the Bear, Means Bringing the Pain
A total of 24 men showed up to work for my Virgin Q and I loved every minute of it. Here’s what we did…..
The Thang:
COP:
SSH X 25
IW X 15
Mountain Climber X 15
Merkin X 15
Mosey through Target Parking lot to the hill behind Target
Hill Work behind target:
Climb up the hill in back corner lot – 3 squats at the top, 3 burpees at the bottom, repeat 3 times.
Mosey over to the first speed bump behind target.
Road behind target:
At the first speed bump bear crawl race to 2nd speed bump (Winner – Mic Check)
Crab walk race to 3rd speed bump (Winner – Madame Tussauds)
Frog jump race to the 4th speed bump (Winner – Jamboree)
Lunges race to the 5th speed bump (Winner – Jamboree)
Sprint race to the 6th speed bump (Winner – Frazier)
Mosey behind the movie theatre to the side wall.
20 Donkey Kicks OYO, then Balls to the Wall until everyone finishes, 10 Balls to the Wall Presses OYO, if you can.
Swing by Madame Tussauds’ truck to pick up the Beast Bag (80lb heavy bag)
Enter the Circle of Burn:
Pass the Beast Bag around the COB and do 10 burpees before it gets back to you.
Then, group does the called exercise, while everyone takes turns separately carrying the beast bag up the hill and returns to the COB.
Carolina Dry Docks X 10
LBCs X 20
In and out planks X 15
Sprint to the end of the parking lot and back
Peter Parker Merkins X 15
Dollies X 20
Ski Planks X 15 each side
Sprint to the end of the parking lot and back
Wide Merkins X 15
Heels to heaven X 20
Spider Lunges X 10 each side
Slow Jog around the small parking lot
Burpees X 10
Partner Wheel barrow up the hill
Backward run Uphill X 2
Slow Jog around the small parking lot
Merkins X 10
Rosalita X 20
Bicycles X 20
COT
Moleskin:
A little over 3 months after my first post at an extremely cold 16 degree Centurion, YHC finally took the plunge and Q’ed my first workout.
I originally planned a pretty easy, generic workout to ease myself into being a Q. However, at the COT after Swift/Stonehenge on Tuesday morning Frehley’s Comet was “Poking the Bear.” So later that morning I wrote a workout that I hoped would not disappoint.
The goal this morning was to do wide variety of exercises with low counts (10-20) with very little breaks in between.
YHC was SMOKED after 45 minutes. Based on the moans and groans from the PAX, I believe everyone got their money’s worth. I actually had a hard time calling cadence at the end and waited for the heckling to begin.
It was truly a pleasure leading such a great group of men this morning. I strongly encourage everyone that hasn’t Q’ed a workout to step up.
Special shout out to Mic Check. Thanks for the virgin Q mentoring Brother!
Lastly, keep Frehley’s co-worker in your payers. His/her son was recently injured in an accident.