A double virgin Q today at #F3DayZero by the Danner Brothers and they brought a calculated, diabolical plan of attack that did not disappoint or show mercy to the men that bravely posted. The flag was planted and off we went to tackle the Filthy Fifty.
The Thang
Probation Q
Warm up lap around the track stopping at each corner for some warp speed OYO exercises:
Grab some rocks and line up on the field. Run to each trash can and perform called exercise, there and back:
Partner up at the playground equipment for 50 total as a team of both pull-ups and tricep dips.
Mosey to school with partner. BTW push-ups while other partner does people’s chair. Work and flapjack until you get to 50 total on the push-ups.
One partner plank while other partner crawls under. Work and flapjack until you reach 50 total.
Whiplash Q
Mosey to the front of the school. One partner does called exercise while other partner runs lap around parking lot. Go until you finish as a team.
Stay with your partner for some push and pull work.
More four corners in the front parking lot:
Mosey to cars. 10 slow squats to cool down.
COT
Moleskin
The brothers brought the pain this morning in their respective virgin Qs. Probation went after the upper body and Whiplash focused on the lower body. No doubt the Pax will feel full body soreness tonight.
A good group of men at #F3Day Zero this morning. It was cold. Everyone worked hard. Not a lot of mumble chatter except for Radar, who always tries to get into the Q’s head. But the brothers are wise to his tactics and they carried on with their plan for pain.
FNG Snookie came out today….welcome brother. He’s high school buddies with Radar, Bananas and Good Hands. It took us a while to name him as apparently there is some sort of code with the East Meck grads to not offer any dirt on what happened in their wilder days. Steven finally let us know that he loved reality TV and Snookie was born.
Long Distance set the pace on the double time SSHs. There is power in that track suit brother!
Spackler and Jamboree set the pace on the running…the whole time Spackler is exclaiming that he is not a runner. Brother, you’ve signed up for BRR, you co-Q #F3Nomad with Strange Brew and you are running a 13.1 this summer…you are a runner.
Philmont brought his A game today as well and put a serious EH on a guy trying to study next to our group at coffeeteria. All we heard was “F3 changed my life”…then they spit on their respective hands and shook on it. Nice work Philmont!
Announcements
Sign up for GoRuck and BRR
When asking Liquor Cycle if he had anything planned prior to the workout, he simply answered “Nope, I didn’t have an idea of what we were going to do”…we all looked at him in complete confusion as to how he was able to put together such a beat down without any pre-planning at all.
Truth be told, both Lab Rat (who had a routine LAMINATED on paper last week to reference and The Hoff, who admit-tingly spends hours thinking of a workout routine before Q’ing madeit it puzzling to us and quite rewarding to see Liquor Cycles’ Mad Scientist Mind At Work! He came up with everything on the spot and put together a systematic breakdown of our major muscle groups today. There was even a time when the great Byron laid there looking like he was about to take a nap. We left there completely smoked!
The Thang THE HOFF ON Q:
Warm-Up Lap around the track. At Mid-Point, Jail Break across field
Rinse and Repeat x 2
Circle of Pain
– Pax makes a wide circle. Pax 1 grabs Bonecrusher (80 Lbs sandbag) and runs around the outside of the Pax
– When Pax 1 reaches Pax 2 – Handoff Bonecrusher and Pax2 runs around the circle and passes to Pax 3
– During the Sandbag Run Pax does continuous exercies while kicking soccer ball
– Each time Bonecrusher is passed, the Exercise changes
Round 1-12: Single Arm Alternating Kettle Bell Swings; High Pull; Single Arm Alternating Snatch Press
Round 13-24: 2 Handed KB Swings; Overhead Press; Upright Row
Round 25-36: Merkin Wave
Round 37-60: Wide Merkin Wave/ Stagger Merkin Left/ Stagger Right
LIQUOR CYCLE ON Q:
Round 61-84: Elbow Plank up to Regular, down to Elbow Plank, up to Regular x 50+
Close Circle Pax Amost Shoulder to Shoulder
Upright Row with Holds: P1 hold KB in upright row for 5 seconds, P2 press up and hold for 5 seconds, P3-P6 follow same format (all holding in upper motion until P6 gets to up position….Then P6-P1 working downward while Pax holds position)
Hammer Curl Holds: P1 holds KB in Mid-Hammer Curl Position for 5 seconds, P2 press up and hold for 5 seconds, P3-P6 follow same format (all holding in upper motion until P6 gets to up position….Then P6-P1 working downward while Pax holds position)
Overhead Press Holds: P1 hold upright row for 5 seconds, P2 press up and hold for 5 seconds, P3-P6 follow same format (all holding in upper motion until P6 gets to up position….Then P6-P1 working downward while Pax holds position)
Group Overhead Press: Grab KB on both sides so all Pax holing KB’s at once- Press up – FAILED
Side-Line to Sideline Partner Up CMIYC
P1 Farmer Carry Bells across field; P2 Merkins x 10…Long Jump x 10 – Rinse and repeat Merkins and Long Jump until all the way across field
Flapjack back across field for P2 to carry bells and P1 do work
P1 Farmer Carry Bells across field; P2 Deep Squats x 10…Long Jump x 10 – Rinse and repeat Deep Squats and Long Jump until all the way across field
Flapjack back across field for P2 to carry bells and P1 do work
P1 and P2 Lunge 10 paces (P1 with KB). Stop. Monkey Humpers x 20. P2 Carry Bell and P1 and P2 Lunge 10 paces
Rinse and repeat until all the way across field
Team 100 Reps: P1 LBC; P2 Overhead press. When complete mosey 10 yards
Team 200 Reps: P1 LBC; P2 Overhead press. When complete mosey 10 yards
Team 100 KB Swings Each
P1 LBC; P2 KB Swing. When complete mosey 10 yards
COT
Moleskin:
Great work out there today. It was really cold and most would have fartsacked…but you guys didn’t. It was a lot of fun and great to have you there!
– Night Court is quite simply a specimen. I think Lab Rat has been working on him in is secret lab, filling him up with performance enhancers or even bionic parts. During the sets of 10 leaps, one Pax commented that we needed to change his name to “Gazelle”. His leaps were 2 times the length of a normal man and I even heard that he can leap a building in a single bound. If that wasn’t enough to prove his athleticism, in between sets he was low and high kicking like some kind of ninja!
– Lab Rat confirmed that HIIT Training is in FACT a cardiovascular workout and for most normal people, has greater fat burning and muscle building benefits than running or a normal kind of workout. The maximum O2 saturation during a routine like this is extremely beneficial. Thus validating that what we do at Olympus can be defined as Cardio/Strength/Muscle Endurance. Thank you for the official stamp of approval…and please share with us whatever you are giving yourself and Lab Rat…you guys continue to crush it out there
– Big League Chew and The Hoff are quite simply the worst soccer players in the world. He and I had real troubles kicking that ball around the Pax, but as always, BLC will do anything you ask of him and he always give 100%. He may be the strongest of us all.
– Bryon said he comes to Olympus to “Shake it up” and come get “new and different ideas” for his workouts. I’m not sure if what we do makes any sense at all and hope we had somewhat of a positive impression. There were a few occasions (especially durring the group KB Press that he said what we were doing wasn’t going to work). I am pretty sure he would validate that what we do breaks so many rules
– Liquor Cycle is the most insane person I know, but that’s why we love him so much. Not sure how he was able to do all those “elbows, regular, elbows, regular” because there were times when I had to cheat on the reps. He must have the strongest triceps ever. He didn’t miss a beat and many times the Pax were looking up wondering when it was going to STAHP!
– Hoff – Just really appreciates the men that come out for a workout at Olympus. What we do isn’t conventional but effective and thank you for taking the time out of your day and training with us!
Respectfully,
The Hoff
7 hearty souls decided to exit the fart sack and punch Ole Man Winter in the throat.
This is how we did it.
Grab coupons and ruck down to the football field. Deposit coupons at the 50 yrd sideline across from the bench. However no bench warmers among these SH Faithful!
1/4 mile jog around track
Power Stations
1. 40lb. sand bag Hammer Chop
2. 30lb. Ruck Russian Twist with occasional dollies and flutters to break up the monotony
3. 40lb. SB Clean and Press
4. 30lb. Ruck Bear Hug Squat
5. 2 40lb Ruck Farmers Carries to opposite sideline and back-this was our time keeper. when he returns we all switch stations.
6. Bridgestone 215-65-R15 Tire Throw—a new SH gadget
7. 2 35lb Kettle Bells for Renegade Row Man Makers with optional Bent Over Rows
8. 20 Kilo KB swings
Optional task was to grab a partner and ruck the telephone pole around track
Rotate twice and run a 1/4 mile lap around track. We rotated 2 and 1/2 times for 5 posts at each power station.
Moleskin
-No one took the challenge of the optional task of rucking the telephone poll. Maybe next time.
-Possibly the coldest post ever. Wind was brutal coming out of turns 1 and 4.
-T-Claps for Mighty Might claiming his 9th SH post. Strong work out there MM. He has earned his patch.
-T-Claps to Liquor Cycle who is now pumping iron with The Hoff. Watch out!
-Charlotte Rescue Mission F3 workout on Saturdays at 9am.Come and be blessed!
– Thanks Rev. Flow Rida for the closing prayer. Strong medicine!
– It was a pleasure leading you men today. Thank you for the privilege.
5 Braveful souls went on a tour of Raintree and run through the hills at #F3FastTwitch.
The Thang
Run from launch point to providence road and back with some pain in between.
Warm up
Quick jog around the parking lot twice alternating butt kicks and high knees.
SSH x 20
Imperial Walker x 20
Run half a mile at a 5k pace. 20 merkins
Run another half a mile at a 5k pace and do 10 sumo squats (hold the squat for five seconds and then jump up).
Run half a mile at a 5k pace and do fifteen J Los.
Run a mile and then do 15 diamond merkins.
Run down and up to the top of the hill at the entrance of Rain Tree at a 5k pace. Rest one minute.
Run back to the school to finish for two minutes of marry.
Moleskin
T-claps for the four guys that came out. Haze was upset again about being the war daddy. Everyone did a great job pushing themselves and their pace. This was my first Q at #FastTwitch and I appreciate the support. Sorry it took so long to get the back blast out. There was some technically errors on my part. Hope to do it again soon.
Thanks to Purple Haze for taking us out in prayer.
Announcements
Email Baracas if you are interested in participating in the BRR
(posted on behalf of Frasier)16 Pax gathered in the feels like 1 degree gloom at #F3Centurion in anticipation of YHC’s discovery. To YHC’s knowledge, none of them left disappointed and none of them, save the bare-legged Leroy, were cold during the workout. Here’s a look at what we did:
The Thang
Run to the normal COP spot for COP:
Off to conquer new territory…
A little more running until we come upon YHC’s discovery…a big ole hill behind the shopping center. Line up at the bottom for good fun…
Run back to the Chipotle parking lot. Stop for Merkins – 15 IC
Run to the CCHS student parking lot and circle up:
Line up on the island. Sprint to next island and back x2. Circle back up:
Line up on the island. Sprint to next island and back x2. Circle back up and on your six:
Line up on the island. Sprint to next island and back x2. Mosey back to base.
COT
Moleskin
Per Escargot and Wikipedia, the Palatine Hill is the centermost of the Seven Hills of Rome and is one of the most ancient parts of the city. It stands 40 meters above the Forum Romanum, looking down upon it on one side, and upon the Circus Maximus on the other. Rome has its origins on the Palatine. Thus, in keeping with the theme of #F3Centurion, the hill discovered behind the shopping center has been named Palatine Hill. However, instead of the Forum Romanum and the Circus Maximus, this hill overlooks the backside of Fresh Market and the dumpsters of Cabos Mexican restaurant. #Majestic
YHC went in search of a hill to use at #F3Centurion. With the help of Google maps and a reconnaissance mission, YHC found one more than suitable for delivering beatdowns. It was a beast for the Jacob’s Ladder and the Lunge Walk down was rather unsavory.
To return many favors of mid-workout consulting, Chelms said something about bear crawls…so, even though they were not in YHC’s plan, we did them. The Pax can thank him for that. The Mission Impossible Peter Parkets were in the plan…Chelms called BS on them though.
As usual, the DWTS were made fun of until we got about 20 seconds into them. That’s when the burn in the quads takes on catastrophic levels and you start wondering when the minute will end.
A few shout outs:
Announcements
When: 1/24/2014
QIC: Lab Rat (YHC) on Q
The PAX: Lobster Roll, Oswald, Blue Rhino, Spandex, Baracus, Lab Rat (QIC)
Six hearty souls enjoyed some heavy work while on an excursion.
The THANG:
Mosey to the track, one lap, ending at the 50 yrd line
COP
9’s on G-Mother Mtn. Partner up, size matters
Mosey to the end zone for Pushmi-Pul-yu. Reclaim partner
P1 pushes P2 to the 30 yrd line, P2 resists. At the 30 yrd line Turkish Getups: P1 pulls P2 up 9 x R side.
P1 pulls P2 to the 30 yrd line, P2 resists. At the 30 yrd line Turkish Getups: P1 pulls P2 up 9 x R side.
Mary
Line up along the goal line
Bleacher run with called exerc at the bottom
Mosey back to the parking lot
COT
Moleskin
Unlike Captain Shackleford’s fateful expedition, there was no chance that the F3 PAX would succumb to frost bite. Our invigorating expedition provided us with the thermal inertia necessary to withstand the not so harsh environmental conditions.
During our journey to the field one PAX was overheard to say, “Just keep running past Grand Mother.” YHC’s Reply: “Not a chance! We’ll be back to see her soon enough.” A lively COP got us underway. The 5 x 5 bear crawl (crowd pleaser) for 50 yards set the tone for events to come. The brisk work schedule on Grand Mother Mtn didn’t disappoint. Upon our return to the field the PAX became familiar with the Pushmi-Pullyu. Thank you @F3_Gump for teaching YCH how to spot the elusive Pushmi-Pullyu in the gloom.
YHC thanks the PAX for the opportunity to lead this AM.
“Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you’re willing to pay the price.” Vince Lombardi
The temperatures were nipply, the tires smelly, the plates rough, and the rocks jagged but 31 fine men came out to celebrate the one year of the first Area 51 Friday workout.
THE THANG
SSH x 20
10 burpees OYO
MC’s x 20
Rock hoppers x 20
Squat jacks x 20
Merkins x 15
Dry docks x 20
Split into 4 groups and gather gear to move down to lower lot:
Group 1 – plates (curb and back x 2)
Group 2 – hills (increasing burpees and then jump squats at bottom and sprint up)
Group 3 – tires (inverse grip merkins, dry docks, stagger merkins, tri dips)
Group 4 – rocks (rock press, curl rock press, squat/curl/press, lunges)
Plank exercises.
In groups the goal was to perform required exercise until the plates group had pushed them to curb and back twice.
Repeato x 4 with different exercises each time.
Gather gear and head back to lot.
4 mins of Mary.
COT.
MOLESKIN
Great turnout today with 13 lads coming for the pre-KB mixmaster special followed by another 18 fartsackers for the Kevlar one year anniversary beatdown. Crazy to think that just one year ago we had no Friday workouts in Area 51 and now 31 show up in 12 degree temperatures. YHC tried to give the pax a taste of Kevlar over the past year with the tires/plates/rocks/hills combo although it nearly went pear shaped off the bat. The O2 deprivation from the KB pre-workout, and then the over zealous warm up due to “Eye of the Tiger” still lingering in the cold air meant that the pax were sent off in disarray with no real instruction from YHC. The plates were locked in TR’s car, the tires were probably still chained, and guys were pulling out some pitiful looking rocks from the creek, and Radar started whining. Order, however, was restored quickly but YHC got a taste of what Deadwood must have felt during the bear crawl weave. YHC missed a lot of the banter today due to the extra ear coverings but sound off below on anything missed.
On a serious note I really appreciate you guys coming out. As I mentioned in the closing prayer, F3 has really meant a lot to me over the past year or more. Dredd (one of the founders of F3) calls the average man a sad clown who looks happy on the outside but is yet a shell internally. That was me on a number of levels a year and a half ago. I’d go to the gym once in a while, had a few distant buddies, a luke warm faith, and a marriage that was in trouble. On the outside all looked fine but inwardly I was needing more. F3 became the catalyst of change for me on all three levels – fitness, fellowship, and faith. As hard as it can be to wake up at 0430 on a weekday I have seen my life improve so much as a result. Morning workouts, Go Ruck Challenge, F3 Dads, nights out at HDHH, back blast banter, and discussions about faith over a chicken biscuit at Compass are what it’s all about. Keep head locking guys you know that need this because as Proverbs 27:17 states “as iron sharpens iron so one man sharpens another.” We have such a tendency as guys to slip into complacency and mediocrity unless we are challenging one another on many levels whether it be with our wives, our families, our faith, health, careers etc. I have been sharpened by many of you, and will continue to need it, so thank you.
Have a great weekend and sign up for the Go Ruck otherwise Dora will come and knock on your door at 0415!
Bulldog
11 men descended upon OP for a heavy running workout. We covered 2.5 miles during the 45 minute workout. Here’s how:
Warmup:
Little baby jog to front of school, u-turn to pick up later arrival, then on to the front field
SSH x 25
IW x 20
Mountain Climber x 20
Slow Squats x 20
The Thang:
Mosey to concession area
Partner up
Partner 1 does derkins while Partner 2 runs around first baseball field, flapjack
Repeat with three other fields: Dips, Jump Ups, CDDs
Mosey to field map at front of park for a baseball ladder
Run to the pitcher’s mound on field 1. Do 1 Burpee. Back to map for 1 Sister Mary Catherine.
Repeat up to field 6, number of reps = field number (Audible from going all the way to field 8 so we had time for Mary)
Mosey to front field for Mary
Flutter x 20. Line up, sprint to end of field. Line up, return.
Repeat with Dolly, LBC, Peter Parker, Parker Peter, Protractor
Moleskin:
The plan was to start with running and keep it going throughout the workout. Easier to stay warm that way. YHC smiled a little when I heard someone say that the burpees during the baseball ladder were their recovery time. Mission accomplished.
Great work by everyone. That much continuous running isn’t easy if you’re not used to it. Spammer got after it in only his second workout. BOG was killing it on the sprints at the end – he said he imagined he was chasing Fletch.
Extra credit to Stage Coach, Bugeater, Puddin Pop, Gummy and Cheese Curd. 5 of 11 with extra credit running to and from the workout. Total mileage for those who ran to and from Harris Teeter was 4 miles.
Announcements:
Blue Ridge Relay – let Baracus know if you’re interested. Teams are forming, so hurry.
F3 has a team for the March 8th Corporate Cup. Sign up on the race website – choose F3 as the team.
[Posted by Bugeater on behalf of Gummy – congrats on site Q at Hydra!]
12 PAX showed up a little before 5:30am. 1 lone wolf/crab showed at 5am and swung a bell.
COP
– 10 BURPEES OYO
-15 BURPEES OYO
MOSEY
Break into 4 groups of 4 pain stations
Survive each station 3 times
Short mosey, break into 3 groups and line up behind 33lb weight plates for Hair/Hill Burners
REPEATO
DONE
MOLESKINEE
This being my first Q at Rebel Yell I wanted to introduce the PAX to hairburners. They work very well on The Maul’s frigid pavement. I drove up with Loogie in tow and saw a single man swinging a KB under the bright Maul lights. Apparently Crab Cake was the only one who decided to partake in the pre KB workout.
The warm up was a shoulder and core blaster. The idea was to remain in plank as much as possible. I heard many groans from the PAX as the exercises kept coming with the only break being Burpees.
During the pain stations Crab Cake asked who pissed me off, since it seemed this workout was especially brutal today. No anger behind this plan, just a good morning to work hard. I think at that point the KB work had taken its toll on Crabbers. Strong showing by Spinner who was in my group and keeping up a strong pace.
Hairburners brought the expected moans and comments from the regular Maul PAX, with Loogie and Chipotle being the loudest of the bunch. TR claimed his plate wasn’t as smooth as the others making it more difficult to push. So he switched with my group for the inch worms. I think he was right. That thing felt like it had glue on the bottom of it.
Excellent work today by all the PAX. We avoided major injury and ended up with just a hobbled Pebbles. Remember to modify all exercises as needed. Thanks as always for the privilege to lead a great group of mostly old men.
