Posted on Behalf of Mermaid:
23 (1 FNG) in attendance for a balmy beatdown. QIC filled in for Radar, who is on DL this AM with hurt back. Several PAX completed pre-work. KB group: TR, Spackler, Bananas (few others). At least two PAX arrived on foot. Hard to recognize PAX without hats and sleeves.
Thang:
Mosey to far end of soccer fields for COP:
15 Burpees OYO
Merkin set 10 each in cadence:
Regular/Wide/Offset left forward/Offset Right forward/Diamond
Mosey to base of hill at front of soccer field
Triple Nickel
5 Jump Squat
Run up hill
5 Burpee
Back down hill (1 set) 5x
Plank-o-rama: RAH/LLH/switch/6 inches/10 count/5 merkin
Divide into 2 groups near pavilion
Group 1 Bench Set: 15 Jump Up/15 Dip/15 Derkin
Group 2: One lap from pavilion to far light and back
Switch
Repeato
Plank-o-rama: RAF/LLH/switch/6 inches/RLH/10 count/LLH/10 count
Mosey to Rock Pile and grab a rock
25 Bicep Curls (cadence)
30 Overhead Press (cadence)
Drop Rock
30 Carolina Dry Dock(cadence)
Pick up Rock
25 Overhead Press (cadence)
30 Bicep Curls (cadence)
Mosey to hill at soccer field
Triple Nickel
5 Hand-Release Merkin
Run up Hill
5 Squat
Back down hill (1 set) 5x
Plank-o-rama: Right hand back pocket/Left hand/6 inches/10 count/5 merkin
Back to pavilion
Repeat 2 group Run/Bench set (Each group 1 each run/bench)
Mosey to start point parking lot for Mary
LBC x30 (cadence)
Protractor (approx 90 seconds)
Heals to Heaven x20 (cadence)
Plank for last 60 seconds
Optional: Swap merkin for plank to close out
Moleskin:
Great weather today. Mid-60’s with light rain is about perfect. Good group of men this morning. Strong work by all PAX, including 1 FNG, Rascal. Get back out there again soon. Tell your friends about F3 and get them to come out. Boutique, please make sure you get Rascal’s email address to Baracus or Young Love. Iron Horse told YHC that the workout was Old School this morning. YHC on hunt for new material. Weather is getting nicer. Put the strong EH on those men you know that need F3. Weather will not be an excuse much longer.
Announcements:
•HDHH at Taco Mac in South Park tonight. 35 cent drafts.
•03/22/2014: Brain Cancer Research Run at Freedom Park. See below from weekly email:
Fighting Brain Cancer for Bill Chepul
From Chelms: “Abacus and I have formed a team to raise money for brain cancer research to support our younger brother, who has Stage IV brain cancer. We realize the Bobcats event is that day and the Spartan Sprint is on Sunday but hoping a few of the pax are able to join us or make a donation to our team. Link is http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2291&fl=en_US&et=nUO88gVsYeG8mCgCuTqQlQ&s_tafId=68694 or see the Races Forum at F3Nation.com for more information.”
•3rd F Lunch Group in Southpark 04/02/2014 (Wed) at 12:00. Hops, Semi-Gloss, Splinter on Q. True Measure of a Man is first book.
The preblast on Twitter made mention of Dive Bombers this AM. I am not sure all 21 pax got the memo, but everyone got after it and away we went!
Warm up run- Ran by car to pick up any stragglers and proceeded to the baseball outfield.
COP (?)
Count down from 12- Tribute to site Q-Stage Coach
After spotlighting (thank BD) and a quick demo of a dive bomber, (more on that below) we got to it
12 Dive Bomber (DB) then 20 Deep Squats
11 DB then 20 LBC
10 DB then 20 shoulder taps
9 DM then 20 Crab Merken (tricep dip in carb walk position)
8 DB then 20 Deep Squats
7 DB then 20 LBC
6 DB then 20 shoulder taps
5 DM then 20 Crab Merken (tricep dip in carb walk position)
4 DM then 20 Deep Squats
3 DB then 20 LBC
2 DB then 20 shoulder taps
1 DM then 20 Crab Merken (tricep dip in carb walk position)
Jog around baseball outfield to find a way out eventually made it to the hill
Ladder
Called 10 trips up the hill with seal jacks and dive bombers- mid ladder adjusted it to 7
Always 10 dive bombers at the top of the hill, but 1, 2,3…etc seal jacks
Jog to track
3 corner from the 50
Start with 10 DB
First corner– 20 Carolina Dry Docks
back to center 10 DB
Second corner- 20 Jump Squats
back to center 10 DB
Third Corner- 20 LBC
back to center 10 DB
Run 1 lap around track with Pax….and stops to do more dive bombers
4 stops / 2 db x10 per and 2 LBC x20 per
Gather Pax and perform 10 LBC and 10 DB (and 10 girl push ups…not exactly, but I will take the abuse)
Run back to lot….and stops for Dive bombers
DB x10 at top platform and DB x10 once we circled up
Protractor circle
Everyone calls out a degree until we get around the circle- some waited longer then others. Also, first time I have done at 180 degree, nice DK
Oh, we also stopped at the Mid point to do another dive bombers x10 and finished with another DB x10
Finished with a variety of LBC, bicycle and Flutter…of course with another dive bombers x30 total
Moleskin- where to begin
– First, thank you for allowing me to lead, being complete wise asses and doing everything I ask. If you have not lead a workout, do it, it’s fun!
– I did the demo of the Dive Bomber, hope I demo’d proper form
– In the warm-up, I did NOT call any cadence and this was pointed out! Planned! I hadn’t worked out in 1 1/2 weeks and new mid ladder that I would struggle, glad you were all able to count to 20 on your own
– DK has grown up before our vary eyes! Damn Ruckers (Good Luck to all this weekend)! Dude was crabbing on the hill work, “Just do what you want”, “any originality to this work out” and “I call bullshit”. Also, later on, I was accused of “coming up with only 4 exercises and just stopped think of more” …yep
– I never have called a workout with a theme, like this one. It completely smoked me, I hope you all enjoyed it. The goal was 300 dive bomb merkens. I believe we came up short at 288…sorry!
– Thanks Header for taking us out, I could have gave you a heads up, but you always deliver!
Announcement
-Taco Mac tonight
– Support the Go Ruckers on Friday. Please go and support them once the location becomes available tonight…shhhh if you already know the location, it’s a secret!
I texted my buddies and neighbors Loogie and Worm that I would pick them up at the usual time in the morning, and asked for any workout suggestions. Loogie wanted no running, since the last few work outs have been quite heavy on that. He got his wish and 11 others had to suffer along with him during today’s Maul work out.
Here we go
Numbers didn’t matter because the warm up was just for show. YHC was ready to get to work.
4 pain stations
Repeato until YHC called off the dogs somewhere in the 3rd 4th or 5th rounds.
Meet at the top of the hill for Jack Spider Web. That’s 1 Spiderman push up to 4 shoulder presses. We got to 11.
Mary Time:
Pax Choice Mary
Moleskin
Goal achieved for today, very little running and a tough work out. The hair burners are always a crowd pleaser. Frehley was pulling up as the plates were being set out. He threatened to leave, but thought better of it.
At one point during the work out there was a loud crash. Apparently Loogie and Long Haul were so focused in on hairburners, they didn’t see the other one coming and they had a head on collision. Thankfully both are okay.
After completing his very first burner today Honey Bee is now ready for Ruck-a-Palooza Friday. Best of luck brother.
It’s always an honor to lead. Thanks fellas for pushing yourselves today and for enduring the elbow planks.
11 men toed the line at The Matrix to prepare for the week ahead
Run around the fields to COP
SSH x 20 in cadence
IW x 20 in cadence
Mtn Climber x 20 in cadence
Merkins x 15 in cadence
Mtn Climber x10 in cadence
IW x 10 in cadence
SSH x 10 in cadence
Run around back of school to track
Devils workout – 6 sets of 6 reps of 6 called exercises
1) Merkins
2) Squats
3) Burpees
4) Flutter
5) Squats
6) Burpees
Mosey to wall for Peoples Chair
1 minute then 20 Merkins
1 minutes with some single leg time then 15 incline Merkins
1 minute with some arm flutter then 10 decline Merkins
Mosey to Jungle Gym for partner work
Partner 1 does pull ups AMRAP while Partner 2 does abs then flapjack
Round 1 – LBC
Round 2 – Dolly
Round 3 – Heels to Heaven
Find another Pair for relay race
COT
Molskin
1) Alf was in beast mode today, giving the Devil everything he could handle
2) YHC may have been a little predictable today. When squats were called the second time someone (Splinter?) said something to the effect of “we know what’s next”. The next round was burpees. Predictable, maybe. Painful, definitely.
3) Always a privilege to lead. Good look to all the GRC Custom PAX. See you Friday!
20 big fellas did some stuff at Bagpipe
The Thang:
Mosey to parking lot for warm up: 25 SSH, 20 Imperial Walker, 12+11+10+9+8+7+6+5+4… +8 merkins (everyone wimped out)
Mosey to park with picnic tables: 10 durkins, 15 dips, run around park. Repeato.
Mosey to lake. Partner up. Reach a total of 50 burpees while partner runs around lake.
Mosey to parking lot for Mary: 20 sit ups, 20 flutter, 20 dolly, 20 heels to heavens, 20 slow bicycle.
Mosey to Loch Ness. Timed one mile lap around lake.
Moleskin:
YHC fresh off a week of flu and felt pretty ragged. Was glad when Frehleys (lack of) Commit led a rebellion during the opening merkin party.
Cheetah visiting from Denver NC stole the 1 mile run. Thought Soft Pretzel was gonna take him but didn’t quite make it.
Good workout from all. Phillmont on Q next week. Be ready!
26 of Area 51’s finest created a love/hate relationship with their kettlebell.
The Thang:
Rack KB’s and mosey to the lower parking lot for warm up.
SSH x 25
IW x 20
Let’s get right to it!
Partner up by KB size.
– Partner 1 does merkins while partner 2 does farmer carry to top of the hill and back. Flapjack until 100 merkins are completed.
– Partner 1 does squats while partner 2 does farmer carry to top of the hill and back. Flapjack until 200 squats are completed.
Partner 1 does CDD while partner 2 does farmer carry to top of the hill and back. Flapjack until 100 CDD’s are completed.
Rack KB and mosey back up to the field (No, we are not done!!)
Unleash the KB Beast!!
Line up and carry bell stopping at each of 3 cones, down and back, to complete called exercise. Completing 50 reps total of each exercise.
KB Curls x 10
KB Good Mornings x 10
KB Tricep Extension x 10
KB Lunge x 10
KB Upright Rows x 10
KB Sumo Squat x 10
Next exercise is…10 second count! (if you didn’t need one, get a bigger KB!)
KB Lawnmower Row x 10
COT
1 minute of Mary: 50 LBC’s with KB OYO
Moleskin:
Finally a relatively balmy gloom compared to weeks past. Good to be out in a TR uniform (tshirt and shorts). Just wait a couple days on that to change. Strong effort by everyone this morning with two new twists on KB exercises. Just like I thought, the pax took to it with no reservation and killed it out there! Not so much mumble chatter to begin with during farmer carry hill work. Probably due to shock and the hamstring/shoulder burn. The KB Beast left most of the pax shaking out the exhausted forearms. At one point, Bananas and TR were socializing like soccer moms during an aerobics class. Boo hoo for your poor knees, we’re all injured somewhere! As Toby Keith says, “A ‘lil less talk, and a lot more action!” Tclaps to Sussidio for getting in a run before the beat down and to Robin Hood for getting whatever weight he could find in his car to complete the workout and finish strong! Welcome FNG “Sajack”. Thanks for coming out and hanging in there brother! I hope you all enjoy the change of pace with heavy lifting (based on your KB size) from the running. I certainly enjoyed you allowing me to lead such an insane group of men. If you need a chiropractor or physical therapist, I know a fella.
Brown
The morning bell tolled and 19 pax headed into the gloom for #Stonehenge. The theme for the day was iterations of upper and lower body, with much of the lower body exercises proving to be a pain in the a$$ (loiterally, at least for YHC). Great effort by all.
The Thang
COP
– Various exercises interspersed with a merkin ladder.
– SSH, IW, LBCs, more LBCs, merkins, squats, etc.
– Merkin Ladder began at 10, went down to 1, for 2 with did 2 dozen to keep the pax guessing
People’s Chair
– laddered with merkins in between
– mixture of one legged, arm presses and regulaar PC for the pax
Partner Hill Repeats
Round 1:
– P1 LBCs, P2 run up hill, 50 LBCs and run back
Flapjack
Round 2:
– P1 Jump Squats, P2 run up hill, 30 Burpees and run back
Flapjack
Cool down/Victory lap for all around parking lot
Round 3:
– P1 Lunges, P2 run to second light, lunge walk to top, 20 Merkins, lunge walk back to light and run back
Flapjack
Round 4:
– P1 Lunges, P2 run to second ligh, lunge walk to top, 20 Merkins, Bear crawl back to light and run back
Flapjack
Run back to launch
COT
Moleskin:
– Solid work by all today. T-claps to Honey Bee for rucking the workout. He is in great shape for the extra CSAUP GORUCK Challenge.
– Pax are in good shape. I expected folks to struggle more on the hill an everyone attacked it. #beastmode
Announcements:
– GORUCK Challenge on Friday March 14. Come support your F3 brothers who are participating. Check website and email for location details.
– F3 Mentoring program is getting underway. Check website for details. Also, tutoring opportunities in south Charlotte. Talk to #Champagne (aka Brett Briggs) for details.
– Still need pax for the BRR teams. If interested, make it know at various workouts and we will get you connected.
– Sunday morning Rumrnner Run launches at 0600 from ABC Arboretum. Various distances and runners of all shapes, sizes nd abilities are encouraged to attend. #ironsharpensiron
10 forsake the temptation of fart sacking and enter the gloom for an early morning beat down. I can’t believe it was 70 later today.
Warm up:
2 Laps around the parking lot while we wait on the late comers.
SS X 20
IW X 20
Squats X 20
MC X 20
Merkins X 10
I nice mosey to the bathroom area;
Everyone partner up
Partner 1 runs to the track and does a lap
Partner 2 runs to the baseball field and does
15 X incline merkins
15 X dips
15 X pull-ups
15 X squats
Then they meet back at the bathroom area and do 10 burpees total
Flip Flop and repeat for 35 mins
Finally some Mary, as I think it was requested several times during this workout, can’t remember by who though.
20 X LBC
10 X Dolley
10 X Flutter
10 X Rosalita
10 X heels to Heaven
Moleskin:
Solid effort by the pack today, I know it was a bit of a tough one for basecamp. The purpose of today was to allow everyone to push themselves and still be going at your own pace not the pace of the whole pax. We will probably do something like this every few months so everyone can see if they are getting stronger. Great job LD taking us out
Brief warm-up lap with some SSHs, IWs
Catch Me If You Can: partner up; partner 1 does 10 merkins, while other partner runs toward destination. Partner one finishes merkins and sprints to catch partner 2 to tag and flapjack. Continue to bottom of Coburn hill (~1 mi). Plank-o-rama while waiting.
Sprint burpee ladder up Coburn hill to 7.
Catch Me If You Can: from bottom of Coburn through Carrington up to 51; LBCs
Catch Me If You Can: up 51 back to the school; squat jumps
Team relay sprint across parking lot.
Mary: dollies, protractor
Mileage: 4.14mi*
*except Chelms who only logged 3.85mi due to shortcuts
Yeah we all know daylight savings is a waste of good sleep and extra far sack time, but 26 hearty souls adjusted their watches and alarms for a good ‘ole fashion workout this morning at DMZ.
The Thang’
‘Fast-twitch’ type run from Carmel Park to Carmel Middle School. Circle up in the bus parking lot (under the light) for a little COT:
Mosey toward track:
Line up alongside curb for off-set Mirkens X30 (x15 each arm) (Left arm on curb, right on ground) FLAPJACK))
Jump fence – break up into two groups: FOUR COURNERS ON THE TRACK Repeat 3X
Group 1:
Group 2:
Jump fence – Mosey back to parking lot.
Jail Break – Done.
Naked Moleskin:
T-claps to everyone who showed up this morning. Although I was a bit disappointed that we didn’t have enough time to do 4 full circuits on the track, I was pleased by the mumble chatter which was reduced and the burners were turned on.
Props go out to our one sole Rucker today, Checkpoint. This man is a BEAST. Not only did he and two F3 brothers (Dora and Donkey Kong) complete the Heavy at Ft Bragg last weekend, he is rucking again this Friday night in the GoRuck Custom Challenge which will be held some secret place (not communicated yet). #STONGSHOWING
Prayers and wishes:
Please keep Chelms and Abacus younger brother, Bill in your prayers. Many of you know that he has stage V brain cancer. Bill is at Duke doing a clinical trial and is doing really well right now. So let’s continue to lift him up in prayer.
Please join Chelms and Abacus at Freedom Park for a 5 and 10K Race for Brain Cancer Research on March 22, 2014. We realize this is the same weekend as the Spartan Sprint and the Bobcat Arena workout, so if you are already committed please consider making a donation. For more information, please contact me directly at pchepul@gmail.com or via twitter at @pchepul.
Also additional information can be found on the F3Nation Forum site at: http://f3nation.com/theforums/topic/freedom-park-5-and-10k-race-for-brain-cancer-research-on-march-22/
Out – Run Stopper