Swift will launch at 0530 on Tuesday from The Vine in Ballantyne. Come early at 0515 for extra mileage and drills.
This week we’ll be doing a previous workout (rounds of 200m-200m-400m), but with the element of elevation change on Ballantyne’s own version of Ben Nevis. Since this new Highland peak doesn’t have a name yet, we’ll have to come up with something at COT after the effects.
See you in the gloom.
-Bratwurst
8 gentlemen greeted me in the gloom and after waiting an extra 15 seconds for that last remaining PAX to arrive (he never came), we strode off into the gloom. This is what we accomplished:\
The THANG:
Brisk warm-up jog around parking lot
Abbreviated COP: Pullups, SSH, IW, Rosalitas (in honor of the fake holiday), Pullups again
Brisk fully-warm jog to middle of soccer/rugby pitch (pause to explain disclaimer since I am not a professional)
Starfish x5
COT
Moleskine:
– Simple enough weinke, right? I think we all agree, these usually provide some of the best and most brutal beatdowns. Writing this at 1530 and I’m still feeling it.
– After 5 minutes of heckling, YHC gave in and presented a proper disclaimer to the other 8 veterans who knew exactly what they were doing and exactly who I was and more importantly wasn’t. Yes, good to get in the habit (everybody should…really), but to be honest, I was just tired of hearing about it. I should have waited 5 more minutes, because the starfish(ies?) sucked the mumblechatter away anyway.
– Spring is in the air and I am noticing a resurgence around A51. Maybe it’s just me, but I think a lot of us are looking around, realizing that we have plateaued to some degree or another and are forcibly kicking it up a notch. Workouts are getting harder and the PAX are getting faster. Speaking for myself, there’s someone on my tail, breathing hard, and if you’re in front of me, I’m coming for you. Might not catch you, but I’m going to give it my all. #DFQ
Announcements:
– Go play golf. Go with the F3 dudes. Sign-up now so we can stop announcing it.
– There are other announcements, but if you really wanted to hear them you should have come out this morning and joined us. Or you can go read the weekly email…
“It’s because it’s what you love, Ricky. It is who you were born to be. And here you sit, thinking. Well, Ricky Bobby is not a thinker. Ricky Bobby is a [Wiggler]. He is a doer. And that’s what you need to do. You don’t need to think. You need to [Wiggle]. You need speed. You need to go out there, and you need to rev your engine. You need to fire it up. You need to grab a hold of that line between speed and chaos, and you need to wrestle it to the ground like a demon cobra! And then, when the fear rises up in your belly, you use it. And you know that fear is powerful, because it has been there for billions of years. And it is good. And you use it. And you ride it; you ride it like a skeleton horse through the gates of hell, and then you [Wiggle], Ricky. You [Wiggle]! And you don’t [Wiggle] for anybody else. You [Wiggle] for you, you know why? Because a man takes what he wants. He takes it all. And you’re a man, aren’t you? Aren’t you?
See you out there tomorrow! 5:30 am – corner of Foxcroft and Rothwood. NASCAR pace…
** Susan, Talladega Nights: The Ballad of Ricky Bobby
18 Men showed up and left a little tired and perhaps a bit stronger, at least the was the intent.
The way they did that went something like this:
Mosey to football field for COP:
IC:
SSH x 20
5 Burpees oyo
IW x 20
4 Burpees oro
Merkins x 10
3 Burpees oyo
Squats (low slow) x 15
2 Burpees oyo
Mountain Climbers x 15
1 Burpee oyo
Peter Parker x 15
Line it up, get close.
YHC has had a hard time keeping in touch with his friends due to all the travel but was able to catch up with Jack Webb just now…
Jack Webb to 5, then down again
Get closer
Tunnel of Love, each man through once, only call go when completely through, except for Mall Cop whose age is affecting his hearing these days
Mosey to the baseball bleachers
Partner up, speed matters
Partner 1 run to the stairs and back while partner 2 does:
Dips x 20
Flapjack
Derkins x 10
Flapjack
Step ups or jump ups x 10
Flapjack
Repeato
Mosey to the baseball outfield for some more COP
IC
Merkins x 10
IW x 15
Mary IC:
Flutter x 15
Dolly x 15
Sid-The-Kid x 6 each way
Mason Twist x 10
Heels to Heaven x 10
Protractor
Call for crowd favourite, Slim Fast takes LBC’s and leads the pax through x 20
Mosey to the snack shop for some wall to finish off the time.
Moleskine:
So many guys that YHC is having a hard time getting to know all of them but that is a good problem to have. I’ll keep working on it if you keep giving me grace to get there. Saw some strong effort during the partner exercises, some good high fives handed out through exchanges and when (in YHC’s case) getting passed by others on the run. A few real speedsters out there. Heard a few groans during some of the Mary, that’s good, keep pushing yourself, the core is…well…core to almost everything we try and do it seems. Maybe that’s why it’s called that, not sure. A real honour to lead this group.
Announcements:
Crockett has been accepted into the Principal internship program which is fantastic, way to go brother!
Peak 51 launched last week at Matthews Elementary School, Thursdays at 0530, it is A51’s 3rd moderate workout of the week
Great send off into the day by SMASH, thanks brother for doing that after YHC put you on the spot.
The Thang!
The burning question in everyone’s mind that had nothing better to think about: What is the Tetrad Smokefest? Well it has nothing to do with the four blood red moons in the news lately, Tetrad really just means 4 so…
This is a 4 station workout, with add ons each round.
1 round = 4 stations.
On the first round, do exercise number 1 on the card and then rotate to next station where you will do exercise 1 on that card, etc.
On their second time around, PAX should follow exercise number 2 and rotate and so on up to… you guessed it, 4.
Station 1 Chest
1: 10 Merkins
2: 10 Merkins, 10 wide-arm Merkins
3: 10 Merkins, 10 wide-arm Merkins, 10 Diamond Merkins (Shine Bright)
4: 10 Merkins, 10 wide-arm Merkins, 10 Diamond Merkins, 10 staggered arm Merkins (10 each side)
Station 2 Kettlebell
1: 10 Goblet Squat
2: 10 Goblet Squat, 10 Curls
3: 10 Goblet Squat, 10 Curls, 10 tricep extensions
4: 10 Goblet Squat, 10 Curls, 10 tricep extensions, 10 swings
Station 3 Core
1: 10 Peter Parker (each side)
2: 10 Peter Parker (e s), 10 Cumberland County Viaduct (e s)
3: 10 Peter Parker (e s), 10 Cumberland County Viaduct (e s), 10 v-ups (modify: leg lifts, LBC, etc.)
4: 10 Peter Parker (e s), 10 Cumberland County Viaduct (e s), 10 v-ups (modify: leg lifts, LBC, etc., 10 burpees
Station 4 Cardio cones
1: High knees
2: High knees, Karaoke
3: High knees, Karaoke, Backpedal
4: High knees, Karaoke, Backpedal, Sprint
Plank it up until all PAX are done,
Still have about 7 minutes, grab some wall!
People chairs 30 seconds, drop and inch, 30 more seconds, recover.
Back on the wall for 30 seconds, Belly Flop yells out air presses, ok! 20 air presses then recover.
Next up 2 stations, 20 dips and 20 step ups, 3 rounds go!
Part 2 Countertop QIC
– Mosey to field behind Middle School
Modified Ark Loader (in no particular Order)
Round 1
– Bear Crawl down
– run back
– Burpees x5 and Plank
Round 2
– Inch Worm down
– run back
– Burpees x5 and Plank
Round 5
– Crab Walk down
– back peddle back
– Burpees x5 and Plank
Round 6 Horse Head had a great new name for these Ape Crawls which everyone agreed upon and has since been forgotten by YHC. HH (et al.) give a shout out if you remember what you re-named these
– Ape Crawl Right down
– Ape Crawl Left back
– plank (Burpees held in reserve)
Round 7
– Burpee Long Jumps
6 MoM COP (plus a few sets of burpees thrown in for good measure)
– LBCs x25
– Freddie Mercury x15
– Imperial Walkers x15
– etc
Mosey back to return Kettle Bells and cones then back over to shovel flag COT
– oh wait, we still have 3 minutes…
– minute 1 – Burpees x10 OYO
– minute 2 – Burpees x10 OYO
– minute 3 – Burpees x10 OYO
Moleskin: Horse Head and Double E ran 5 miles prior to the main event with Boone Dock leading a 2 wheeled escort. Apparently his top speed was attracting the attention of the local authorities. “film at 11” As you can see in the above breakout, Hair Band’s Tetrad Beatdown was quite the crowd pleaser. We should have known we were in for a an epic beatdown when the warm-up COP lasted a total of 30 seconds. Never a good sign when the Q thinks you need to save your strength for the next event. #WewereSmokedx4
Kotters to Electric Slide and Hardwood who were back it this weekend and to Drop Thrill coming back to Outland for another round of pain.
COP @ Northwest Stonehenge
SSH x 30
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Mosey across 521 to Northeast Stonehenge
Jack Webb up to 5, back down to 1
Jog towards Premier deck with 20 yd lunge walk and 20 yd broad jumps on the way
Stop at The Lodge for 6s on the hill:
Squats at the top, burpees at the bottom
On the field:
10 merkins, sprint half way across field, 10 merkins, sprint to other side and 10 merkins
20 plank in-&-outs, sprint half field, 20 plank in-&-outs, sprint to other side 20 plank in & outs
20 mountain climbers, sprint half field, 20 MCs, sprint to other side for 20 MCs
To the Premier deck:
Burpee Mary ladder:
2 burpees, sprint up ramp, LBCs x 20
jog around corner
4 burpees, sprint up ramp to level 2, Dolly x 20
jog
6 burpees, sprint to level 3, Flutter x 20
jog
8 burpees, sprint to level 4, Heels to Heaven x 15
Mason Twist x 15
Down to level 1:
Bear crawl across, 10 merkins, bear crawl back
Crab walk across, 10 merkins, crab walk back
Jog back across 521 bridge:
Peoples chair w shoulder press x 50
to Loch Ness:
Group 1 runs lap around lake, stops halfway for 10 jump-ups
Group 2 performs 10 dips, 10 derkins, 10 squats on repeat until group 1 returns
Flapjack
Take it back to home
COT
Moleskin:
Welcome to Mr. Bean (FNG David Foley) who came out strong on his first tour of Stonehenge, great to have you. The crab walk challenge in the deck was a shoot-out with Bugeater taking first, Madame Tussaud in 2nd and YHC in 3rd. I will point out the gap was narrow and I was gloveless but
Bug and Madame had me anyways. Frehley had a rough night and fartsacked. Must have really been a good one as FC does not miss many Saturdays regardless of prior night festivities. Fireman Ed did post, thus exemplifying responsible partying.
Announcements
Sign up for F3Golf ASAP so they can get final headcount to club. See Tiger’s May 2nd post.
Stonehenge double down May 17th – workout followed by 5k or 10k at Corp Park. All the money stays local and supports YMCA community outreach; specifically, for afterschool care and programs
for low income families who could not have this otherwise. Bissell and Einstein have stepped up
big for this race; that’s our campus and coffeeteria providers. So please join if you can. Select “F3 Nation” in dropdown on team division:
https://jonesracingcompany.webconnex.com/runballantyne
9 pax escaped the fartsack to embrace Four Corners and more at Ascent.
With Pele in the lead it went something like this:
Mosey to the field for COP
IC:
SSH x 20
IW x 15
Mountain Climbers x 10
Slow Squats x 15
Four Corners inspired from Phillipians 4:13 “I can do all things through him who strengthens me.” As I (Pele) walk through difficult times in my life right now and in the future, it is Christ who strengthens me. I see Christ in all the men of F3 and through Christ in You, F3 Nation, I (Pele) am strengthened to post, lead a workout and better myself.
Four Corners
4 Rounds with called exercise in each corner x 13 1st corner CDD, 2nd corner, Merkins, 3rd corner – LBC’s, 4th corner- Squats
between the corners – Bear crawl, karaoke left, lunge walk, karaoke right
next round – run between all corners
next round – run, back pedal, run, back pedal
4th round- run between all corners
plank in between each round to allow pax to catch up and some 10 counts thrown in there
Slow slow mosey to the concession stand as Q was smoked at this point.
Circuit work
Incline Merkins x 10
Dips x 15
LBC x 20 Repeato
Merkins x 5
Dips x 15
Step ups x 10 each leg
Burpees x 5
Dips x 10
LBC x 20
50 LBCs OYO
Over to Strange Brew
Mosey to the track, one lap round the track then circle up for dynamic stretching:
IC:
Ballet x 10 each leg
Crescent x 6 each leg
Run the half mile for time, watch your time and remember it (sound off below, YHC forgot to collect the times at the COT)
Mosey to playground equipment, partner up on the way
Partner AMRAP pull ups + 2 x 2 (Far Side had to stop due to time constraints)
With partner:
Wheelbarrow to other end of the small field, switching as many times as needed to make it
Slow jog back
Partner bicep curls x 8 reps x 2
Mary:
IC:
Flutter x 15
Sid-The-Kid x 6 each way
Mason Twist x 10
Heels to Heaven x 10
Dolly x 15
Mosey to the cars, well done lads.
Moleskine:
Great effort by the pax, an honour to Q with Pele today (yes it is spelled with a u). Boomer a hearty Kotters to you, great to see you again (part of the F4 crowd, Fairweather being the 4th F apparently). Far Side was good to see from YHC’s perspective, it had been a while. Far Side’s 2.0 is a chip off the old block, Larry Birding his way through the workout and The Mouth was pushing his 2.0 (Jackie Chan) pretty hard, but then ran out of steam as youth recovers quickly, but you’re still looking good out there Mouth, keep it up.Gecko was pretty strong but that might have been because he missed the inital COT, hard to say but great to have you out there today and Linux wins the effort award as evidenced by the amount of visible perspiration.
Announcements:
New A51 moderate workout, Peak 51 on Thursdays at 0530 at Matthews Elementary School, Geraldo and Slim Fast on Q
Sign up for F3 golf, 2nd F is what it’s all about
Great takeout by Pele today, we’re here with you brother.
26 men and 2.0s were patiently waiting for the unknown. I rolled to 50 Cent boomin’ the PAX became a little concerned that the Run Stopper of old was out to Q with vengeance as Mall Cop tweeted the night before…and I was.
COT
Mosey to the entrance of the Church
Wall Sit – 5 min
Mosey off campus toward William R Davies Park
Playground Work: 4 rounds of the following
HYDRATE on way to 11s on the side road
Mole Skin:
6 Men posted for a smoke-fest today at Olympus. If you haven’t tried out this site, come give it a shot. The cardio and strength training was off the charts!
Lab Rat and Hoff Alternated Q and Cadence for an hour
The Thang:
Warm Up (In Cadence…meaning 1,2,3,1 counts so we did double the actual reps in what is listed below for the Warm Up)
SSH x 20
IW (with a Jump at the end of each) x 20
Mountain Climbers x 20
Windmills x 20
Pendulum Plank x 20
KB Goblet Squats x 20
Shoulder Rotations Forward x 20
Shoulder Rotations Backward x 20
KB Good Mornings x 20
Stagger Merkin Right x 15
Stagger Merkin Left x 15
KB HIGH Figure 8’s x 20
Total WARM UP Reps in Cadence: 230 Cadence Reps/ 320 Actual Reps (Not counted in the 1,050)
Partner Up for 1 Mile Suicides in between Reps
– P1 – Performs Exercises; P2 – Suicides 10, 15, 20 yards (70 yards sprint total each run)
– Reps are accumulative. Each Round team needs to get to 100 Reps
1) KB One-Handed Swings Right x 100
2) KB One-Handed Swings Left x 100
3) KB Two Handed Swings x 100
4) KB Clean Right Hand x 100
5) KB Clean Left Hand x 100
6) KB High Pull Right x 100
7) KB High Pull Left x 100
8) KB Snatch Right x 75
9) KB Snatch Left x 75
Jacob’s Ladder Shoulder Press/Bicep Curl
KB Shoulder Press x 1; KB Bicep Curl x 4
KB Shoulder Press x 2; KB Bicep Curl x 8
KB Shoulder Press x 3; KB Bicep Curl x 12
KB Shoulder Press x 4; KB Bicep Curl x 16
KB Shoulder Press x 5; KB Bicep Curl x 20
KB Shoulder Press x 20; KB Bicep Curl x 5
KB Shoulder Press x 16; KB Bicep Curl x 4
KB Shoulder Press x 12; KB Bicep Curl x 3
KB Shoulder Press x 8; KB Bicep Curl x 2
KB Shoulder Press x 4; KB Bicep Curl x 1
Tricep Extensions x 50
Total Kettle Bell Reps: 1,050
Mary:
KB Louganis x 10
KB Press with Flutter Kicks x 20
LBC’s x 100
Total Reps for the Entire Workout: 1,560!
Moleskin:
Phenomenal work out there guys! If you need cardio and want muscle growth, come to Olympus. Today was a complete nightmare and we loved every minute of it. T-Claps to Lab Rat for working late in his laboratory coming up with his part on this one #unreal. Triple T-Claps to our FNG to Olympus and FNG this week to F3, Mr. Hanky. After doing this routine, he left to do the spartan training at Country Day today #totalbeast.
I’ve got to partner up with BLC more. This guy is a KB swinging machine. When most of us were only able to get 10 reps in during the P2 Suicides, he was consistently getting 15 in (also let me point out that most of the movements above were only 10-15 reps per turn so guys had to do 4-5 Suicide Runs each per round.
-That’s 280-350 yards x 9 rounds = 2,520-3,150 yards or 1.5-2 miles of Suicides #brutal!
Again, thank you for the opportunity for us to lead you and we appreciate you coming out and posting with us today.
Respectfully,
The Hoff and Lab Rat
Shovel flag was planted and 9 old mountain goats showed up to do a little climbing
The Thang:
Mosey around the track,- high knees, karaoke, backwards
SSH x 25
Merkins x 20
Windmill x 20
IW x 20
Groiners x 15
Partner up: PT #1 stadium stairs, PT #2 one lap around track; flap jack, rinse and repeat x 4
Declined plank; Declined Merkins x 15
To G-Ma Mountain:
11’s up the Mt.: Pull-ups at top; Merkins at bottom
Mary (by Lobsta roll): LBCs, Flutter, Dolly, Rosalita
Circle ab something with the legs (by Brew): clockwise, counterclockwise
100 yard dash
COT
Moleskin:
Lobsta Roll is strong and fast- ‘nuf said. Be ready for his Q, coming soon to a theater near you.
Extra strong performance today by all, G-ma Mt 11’s is very tough; she will suck the wind right out of ya.
YHC observed Skywalker and Baracus challenging each other on the track- always good to push each other, good job gents.
Ok, Brew, you’ve got to comment below cause YHC could not remember what you called that unsavory ab thing we did. It was good though and will return.
HorseHead!…..YHC just likes saying it.
Announcements:
Baracus BRR plug- if interested let him know, will need backup/alternates and drivers too.
F3 Knights game- is there interest?
New Moderate workout on Thurs at Matthews Elementary- Peak 51