5 spirited and excited SPEARHEAD men had 1 mission with several objectives today at our new Tuesday AO (Boyce Park via. McAlpine Greenway Sardis Rd and Old Bell). 1) Get a great training Log from the Pile at Old Bell, 2) Ruck Log to Boyce Park in 20 Minutes, 3) Suffer through intense Hill work, 4)Log PT and 5) Time Hack back to Old Bell by 06:15. Outcome…All objectives met and exceeded expectations!
The Thang
Mosey to stack of freshly cut down trees
Objective #1: Pick out perfect 5 man Log
Objective #2: Ruck Log to Boyce Park in 20 minutes
Result: 16:46 seconds – Great work team. Reward (see Objective #3, hehe)
Objective #3: Hill Work
P1 “Strapless Ruck” – Sprint down paved hill 1/4 miles to bottom, turn around, sprint back up. Total 1/2 Mile Hill Run
P2 Non-Stop Burpees until P2 returns
Flapjack
Result: SMOKED! Reward (see Objective #4)
Objective #4: TEAM Log PT
– Merkins on Log x 40
– Overhead Press Shoulder to Shoulder x 20
– Hold Press x 30 Seconds
– Team Log Squats x 30
– Flutter Kick Over Log x 50
– Seal Team Team Sit Ups x 33
Result: Smoked. Reward (See Objective #5)
Objective #5: Time Hack Back to Old Bell in 12 Minutes
Result: Goal Achieved 11:52 seconds
COT
Moleskin:
Awesome work all around team! The worst part for me was the hill work. T-Claps to BTB who OWNED that hill. He beat me and BLC by at least a minute….that man is a power walking machine!
Dora came out to the new AO today with a new look….may take some time to get used to so if you haven’t seen it, make sure to get out here next week as he is up for Q next Tuesday at the new AO. I promise it will be one that you will not want to miss!
Clueless continues to be the most interesting person I’ve ever known. Does anyone remember the exact quote he made today in regards to Humans being units of measure, or something like that??
BLC and I are doing the GRC again Friday….and the new rule is it’s going to be a “silent” challenge. If interested to see what that is like, come on out and shadow.
Sorry for the late post as work took all my time today…go figure, I actually have to work at the job and can’t mess around with posts….the new boss is Intense…lol.
As always, TY for letting me Q again and for coming out to the new AO!
Respectfully – The Hoff
13 men chose this morning to be awesome and posted at #F3FastTwitch. Here’s the work we did this morning:
The Thang
A little baby jog for a couple of laps around the cars (just to take multiple looks at Spack’s new FX4 pickup truck) with some high knees and butt kicks thrown in to warm up the legs. Then a mosey to the teacher’s lot in front of the school for COP.
Enough of that so we took off at brisk pace from the school down Woodfox to Rounding Run, stopping at one of YHC’s favorite hills on Rising Meadow. Two lines at the bottom light post for hill sprint intervals to the light post atop the hill.
We gathered ourselves for the run up to Raintree Lane. Stopped there for a brief plank-o-rama. From there, we ran a solid pace to the first street sign on Willow Point. Here’s what we did on Willow Point:
Mosey through the blockades and line up for Indian Run from behind the Arbo Walmart back towards home base. Along the way, we made a stop at the grassy knoll on 51 between Serendipity and Strawberry.
Solid pace run back to the SCMS bus parking lot. Circle up for a couple minutes of Mary.
Done. COT.
Moleskin
As stated in the pre-game disclaimer, YHC is not a professional. However, YHC does have access to the world wide web. The #F3FastTwitch muscles are built for explosive strength and optimum athletic performance. Today’s workout was meant to work on those muscles.
Hills sprints are always a crowd pleaser. 8 all you got up the Rising Meadow 50 yard hill definitely got the legs firing. Gummy claimed the distance between the light posts got longer each time. Spackler’s time check after each mosey down to the bottom didn’t help morale.
The all you got sprints on the flats at Willow Point were different but still worked on our explosion. At the dead end, FT FNG Horsehead brought forth another explosion, unleashing an unwelcomed spirit on the Pax. Smelled like he ate a ‘possum biscuit before the workout. Total Q failure, in that YHC had us at the dead end, with no way out except to meander through the fog. Lightheaded, we pressed on for the Indian Run.
With old 45 minute time limit, we would have pressed on towards the school. But the full hour brings forth more options for pain. The 11 times backwards run up the grassy knoll with jump squats at the top…complete fast twitch muscle combustion. Although about half-way through, the burn went away, as complete numbness set in. Still we had enough time for a Jacob’s Ladder. Chelms complained.
Afterwards, some of us gushed over Spackler’s new FX4 bad in black pickup truck. It’s got a pretty big bed for hauling stuff, so keep that in mind Pax. Spack (33) said it was his mid-life crisis…but, sadly, he’s probably already well into his 2nd half.
Welcome to site FNGs Horsehead and Prohibition. Solid work by all. Thanks for the opportunity to lead such a strong group. #F3FastTwitch remains the elite Tuesday workout.
Announcements
New Thursday morning moderate intensity workout launching May 1 in Matthews. Slim Fast and Geraldo are the site Qs. Start EH’ing.
29 men showed for what YHC intended to smoke them, not sure about that but definitely smoked myself. Still in Spring Break mode…
COP
Warm Up:
Halos 10 each way
Halos x 10 each way
Side extensions x 10
Good mornings x 20
Squats x 10
Swings x 20
High swings x 20
Alternating swings x20
Cleans x 15 each side
Squat and press x15 each side
Halo 10 each direction
Lunges 15 each leg
Single leg dead lift 10 each side
Russian twists x 20
Lay down overhead pullover x 20
2 handed curl x 20
Lay down tricep skull crushers x 20
Bench press x 20
Feet straight up locked arm crunches x20
Snatches x 10 each arm
Upright rows x 20
Swings x20
Lawn mower rows x 20
Out of exercises after some of the group knocked out 470 reps in 25 minutes.
To the Track, partner up, one guy lifts while the other runs 3 rounds
Back to the Circle
Sound off workouts, YHC calls the Pax, Pax names the exercise….This got ugly with the likes of Bulldog and Tiger Rag going for blood on Burpees with the bell, along with Vikings…not fun.
Moleskin:
Thanks for letting me lead today. Great job out there guys. I definitely was feeling the effects of some major league fartsacking over the past couple of weeks with sparing posts, but it was good to get back in the groove with a kb workout! I spoke with TR after the workout and he’s planning a KB 101 with Byron which you guys don’t want to miss. If you really want to get the most out of Skunkworks you need to learn proper form, use a bell that’s more than you are comfortable with, and learn to move it around. If you are usually done first, or if you don’t really struggle doing all of the reps then you should consider moving up.
F3 is about promoting male leadership in the community and making men. If you want to help make men please consider contributing at www.nobellslessthan35forgrownmen.com.
The forum is also open for those that want to rename Prancer. He showed back up so I vote that he be given a name that he can answer to in public…Sound off.
Thanks again, and have a great week after Easter fellas! SIGN UP FOR THE F3 GOLF CLASSIC!!
Posted by Gummy on behalf of Hopper (QIC).
17 pax and one FNG (Bing) decided to shake off the lbs accumulated over the weekend via too much Easter ham and pirating chocolate eggs from their kids’ baskets. Here is what they found at Base Camp:
The Thang:
Two warm-up laps around the parking lot with second lap inclusion of butt kickers, high knees and lunges.
COP:
SSH X 20
IW X 20
MC X 20
Peter Parker X 20
Arm Circles Forward X 10
Arm Circles Backward X 10
Merkins X 15
Mosey to the track:
Two Indian Run laps.
Catch Me If You Can:
Partner One starts to run while Partner Two completes 7 merkins. Once Partner Two is finished he runs to catch Partner One who then drops and completes 7 merkins. Partner Two continues to run and so on….
Round two of Catch Me If You Can was the same drill, but with LBC’s replacing merkins. Plank at the end of each lap.
Tunnel of Love on the Football Field:
This is where YHC may have rocked the boat with the pax. I explained I had scoped out the SCMS campus with my son the day before and that he claimed the football field was dry. Many of the pax disagreed with my son’s assessment and I heard a random “Can I fire your 7 year old?”.
17 men plank while one at a time, the 18th man crawls under the planking pax. I heard a lot of mumble chatter from the planking men about “the crawler” staying low while the crawler protested the planking men weren’t giving him enough room. Regardless of the moaning, we persevered and many recent newcomers to Base Camp got to experience their first Tunnel of Love, F3 style.
Mosey to Baseball Field Bleachers:
OYO rotation of 10 dips, 10 derkins and 10 pull-ups (X2)
Plank exercises a la Mall Cop (thanks for the spot, man!)
Mosey to the concession area with a Peter Rabbit tribute on the way via hopping up the steps.
Wall Work:
Wall squats complete with Arms straight out, followed by left leg up, followed by right leg up, followed by 25 air presses.
Mary:
Parker Peter
LBC’s
Freddy Mercury (normal speed and slow)
Flutter
COT
Great work today men! YHC started off a little rocky with some mis-Q’d cadence, but you hung in there with me and I appreciate you letting me lead. It was a real honor. Kudos to the recent additions to BaseCamp/F3 who showed up for the first time just two weeks ago (a la Simba, Big Top, Bushwood) and are already hanging with the pax and in many cases pushing the team. Keep it coming! Also, welcome FNG Bing and thanks SlimFast for bringing out a new member! I dare say we have been pushing the envelope some at Base Camp lately and incorporating some tougher routines, but the reception has been outstanding and unwavering. Fabulous work by all of the pax in attendance this morning and thanks again for letting me take a crack at Qing a great group of men!
Gummy, great take-out in ball of man and thank you!
Announcements:
Do not forget to register for the F3 golf outing scheduled for May 29. 140 players is the goal. Registration is open until May 1.
There will be a new Thursday morning Moderate work-out starting May 1 at Matthews Elementary School, Q’d by SlimFast.
New running heavy workout in Ballantyine (Swift) starts on Tuesday. Same site as Bagpipe. More details in a preblast on the website.
Posted by Gummy on behalf of Hopper
It was a rain soaked beat down for all with YHC up first as Q…
Quick Mosey around the parking lot then circle up for COP:
SSH x15
IW x15
Low Slow Squat x15
Peter Parkers x10
Parker Peters x10
Time for some hill work/100s (later renamed by Belly Flop to Hill of Doom!)
Partner up! Size does not matter, P1 does called exercise, P2 sprints the hill w/ exercise at top. flapjack until 100 reps of bottom exercise. Plank between rounds.
Round 1: P1 Merkins at the bottom, P2 Sprint up, 5 SSH, sprint back, flapjack,
Round 2: Carolina Dry Docks at bottom, sprint and 5 burpees at top.
Round 3: LBCs at the bottom (crowdpleaser, lots of chatter heard as the pax got on their six in the water) , sprint & 5 squats at top
Round 4: Squats at bottom, backpedal 1/2 way up, regular sprint rest of way, sprint back.
Mosey to side of school, grab some wall!
PC’s 30 seconds, drop an inch, 15 more seconds, recover.
PC’s 30 seconds, drop an inch, 15 more seconds, recover.
PC’s 30 seconds, then 20 air presses, recover.
2 pain stations: 20 dips then 20 step ups, 3 rounds.
HAND OFF!
ZIP’s in and Mosey to the Elementary School Indian Run Style….
Circuit Training (Partner Up Again)
Run back to the VSF but wait, audible is called and let’s head to the Gauntlet as we have time to spare.
– Meet at the sleds and dip bars for some work but again an audible is called after hearing Law Dawg (visitor from the north) say WHOA look at that – catching a glimpse of the obstacle course.
– Partner up AGAIN for the Obstacle course
Head back to the VSF for COT
Great to have Law Dog visit from the north side to burn some calories with us before the Easter candy was consumed. Great knowing F3 provides a brotherhood that you can easily jump into when visiting other areas.
Also great to have Conner (my 2.0) as FNG to give Boondock some company!
When Zip called for the donkey kicks on the swings that had small ponds under them you could see a small hesitation by PAX but everyone just went for it! This is where Conner earned his nickname… In the middle of donkey kicks the swing slipped out from under him and face first into the water he went. I knew that would be his defining FNG moment as he is now known as Belly Flop!
Great work by all even while dealing with the monsoon & flood.
11 Sons of Ballantyne assembled in the Foxhole for a kettle bell attack designed to hit all major muscle groups. What ensued left all (including YHC) a little shell shocked, but these SOB’s powered through anyway. Just another fine day in the Foxhole.
The Thang:
Pre-warm-up
– Jog around parking lot picking up Philmont who showed some aggressive maneuvering entering the parking lot 2 minutes late. (I just hope his dog has a seatbelt) #clawmarksintheseat
Warm-up – grab the bells and assemble under the streetlight
– SSH x 60
– Backward lunge x 10 per leg
– IW x 40
– Side lunge x 10 per leg
– Mtn climbers x 40
– Merkins x 20
Grab a partner (KB size matters) for Farmer’s Carry the long way down to the field
– Partner 1 run with both bells
– Partner 2 do 5 clapping merkins then catch partner
Assemble in the center of the field
– 5 Turkish getups on each side
– 2-hand KB swings x 20
– 6-count KB burpees x 10 (crowd pleaser)
– 2-hand KB swings x 20
– 6-count KB burpees x 10 (crowd pleaser)
– 1-hand KB swings x 10 per arm
– 6-count KB burpees x 10 (Mic Check really liked this set!)
Assemble on side line and find your partner
– Partner 1: Plank on KB handles and renegade row
– Partner 2: run to other sideline and back
– flapjack x 3 times through
Round 2 on the side line
– Partner 1: Power clean both bells
– Partner 2: run to other sideline and back
– flapjack x 3 times through
Head up to the playground for experimentation station (care of this month’s Mens Health)
– Partner 1: Pull up (x1) with a 1 minute controlled decline
– Partner 2: Shoulder shrugs with both bells
– Flapjack
At this point, we ran out of time.
COT
Moleskin:
– Welcome to Foxhole Teddy. It was difficult to see in the gloom this morning, but from what could be seen, it seemed like you killed it out there. Come back next week, Foxhole never disappoints.
– Luckily, school resumes at Elon Park today and the chain will be removed from the North entrance. It is lucky Rock Thrill was quick to move his bell and get to the side as Wingman made his entrance this morning. #hedon’tstop
– Even later than Wingman today, Philmont came squealing into the lot as the PAX were finishing the warmup lap. As he got out of the car, his pup definitely had a “what the heck is wrong with you” look on his face. YHC hopes some doggy treats were given after that harrowing ordeal.
– The 6-count KB burpees were a crowd pleaser. YHC cannot think of a more full body attack than Turkish getups, KB swings, and KB burpees all in one set. Mic Check could be heard grumbling from across the circle after each set. Other than that, the PAX were quiet today and powered through in relative silence. #stoicbeastsofnature
– Welcome back from vacation all. Good to see you all in the gloom again. Thanks for the opportunity to lead such a great group of men.
Announcements:
– Stonehenge Double-Down (May 17) – see weekly email for info.
– Swift (Ballantyne’s own speed workout) starts tomorrow at The Vine restaurant (same location as Bagpipes) at 5:30 am. Be there to develop those smokeboots.
Swift will launch at 0530 from the Vine restaurant parking lot in Ballantyne. As this Area Operation and time currently coincides with Bagpipe, you’ll know which workout you are at by how many Merkins are done in the opening COP. Swift = ZERO; Bagpipe = more than 0.
The Sons of Ballantyne invite you to another Scottish themed workout. As one of the most famous athletes that Scotland has ever produced, Eric Liddell’s story is told through the movie “Chariots of Fire”. On his memorial headstone in China where he died as a missionary, it is written from Isaiah 40:31, “They shall mount up with wings as eagles; they shall run and not be weary.” Another biblical reference to eagles is from 2 Samuel 1:23 that says, “They were swifter than eagles, they were stronger than lions.”
The initial workout will be a 45minute running workout that we will call the “Eric Liddell”. For you short distance PAX, be thankful that Eric Liddell’s best events were the sprint events of the 100, 200, and 400 meters. After a good warm-up, we’ll be doing some quick 200 and 400 intervals with equal recovery. Total miles (including warm-up, intervals, and recovery) will be between 4 and 5.
Let’s make some Swift SoBs!
Adding to the things I learned category this week, old-school shepherds Qed by getting out in front of the flock and calling them forward. So, 26 PAX followed YHC into the gloom this morning as we went through an agonizingly “strings of pearl” workout. Wondering what a SoP is you can read about it here. Come to think of it, it may be too tough for you, I did it, but I am not sure you can handle it (page 99 of Freed to Lead)
THE THANG:
#BarrySwitzer (more like a #JoneJunes): TheDisclaimer
Mosey to FireAntField
Warmup: SSHx25; EmperialWalkersx20; Merkinsx20; MtnClimbersx20
Mosey to TennisCourts
SidelineSuicides with 5+5+10 reps of Merkins, JumpSquats, DryDocks, and Burpees
Mosey to C@C corner lot
Active Recovery: WallSit
Jailbrake
MOLESKIN:
Announcements:
F3Golf tees off at some point and will cost $90/PAX, $360 for team of 4 (Sorta like the NCStateFair ticket sales discount: 4 tickets for a $1, 80 tickets for $20)
The rain was coming down but this did not keep 4 pax away from a day with Kettlebells. It was also Hackers virgin Q so we had to find out what he had planned. What we did find out was that YouTube can be a place to find a crazy workout.
Hackers workout posted on behalf of crabcake:
Find some cover. There was no chance we would stay dry the whole time so out into the rain we went.
Warmup
1 lap around track
25 side straddle hops
25 imperial walkers
20 4-count merkins
25 squats
Kettle bell workout
1 arm swings, 20 reps
20 rows
Switch arms
1 arm swings, 20 reps
20 rows
Shoulder press with slight bend and straight opposite arm, 20 reps
20 reps figure 8
Switch arms
Shoulder press with slight bend and straight opposite arm, 20 reps
20 reps figure 8
push kettle bell out from chest to fully extend arms, switching from center to left and right, 25 reps
side to side squats with leg cross, 20 reps
kettle bell press while jogging in place, 10 reps
hold kettle bell in front for 5 or 10 second
Switch arms
kettle bell press while jogging in place, 10 reps
hold kettle bell in front for 5 or 10 second
20 squats bobbing up and down
25 side leg lifts holding kettle bell in middle
Switch arms
20 squats bobbing up and down
25 side leg lifts holding kettle bell in middle
press and then meet opposite knee, 20 reps
arm to side – hold for 5 seconds
Switch sides
press and then meet opposite knee, 20 reps
arm to side – hold for 5 seconds
to side and then up to ear, 20 reps
20 two arm swings
Switch arms
to side and then up to ear, 20 reps
20 two arm swings
Crabcake takes over:
Stations and yes under cover
3 people did stations, while 4th did called exercise length of cover and back and rotate.
1)LBC
2)double kettle bell swings
3)single kettle bell swing
4)side shuffle up/back
Rotate twice thru
1)dollies
2)single kettlebell swing
3)double bell clean & squat
4)backwards run up/back
Rotate 3 times
1)LBC
2)single bell swing
3)double bell clean & press
4)bear crawl out, run back
Rotate twice
Good work by everyone even in the rain.