17 PAX incl 1 FNG graciously attended the debut of #F3RebelYell. The workout did not disappoint and it never will…..
The Thang
YHC proudly scooped up his newly constructed flag (thank you Phaze/Radar) and led the PAX down to the well manicured soccer fields. They were really nice. Too bad none of us enjoyed them.
COP
SSH x 25
Slow Squat x 20
Imperial Walker x 15
Football Up/Downs (Ring of Fire) – run in place, hit the ground on the whistle and back to your feet – More on this in moleskin
Mosey to goaline for The Gut Buster
Sprint 40 yards, perform exercise, back pedal back to start, perform same exercise – repeato with different exercise (5,10,20,30,40,50,5)
5 burpees (10)
10 merkins (20)
20 mary katherines (40)
30 squats (60)
40 wide merkin (80)
50 LBC (100)
5 burpees (10)
Crabcake Q – Mosey to playground for some circuit
15 pull ups
25 dips
25 merkins
Rinse Repeat
Mosey to basketball courts/parking lot
Suicide sprints using the 4 basketball courts (this YHC could have and should have spilled merlot) #sucked
Circle up for some Mary
Rosalita x 20
Flutter x 20
LBC x 20 (? can’t really remember – thanks to Zip)
Mosey to wall for some air chair (90 seconds x 2)
Mosey back to soccer field for a Jack Webb finale (Up to 8)
Moleskin
Annoucements
Warmup:
23 F3 warriors took another Maul beating by yet another more than capable first time Q. Soft Pretzel, with his M’s watch on his arm, moved us quickly through the gloom.
Warm-up in movie theater lot SSH x25 in cadence IW x20 in cadence 20 Merkins
15 backward lunges
“Ladders and Chutes” at the Fountains
10 to 1 Jump Ups/Decline Merkins
~¼ mile run to Chicos and back
10 to 1 Squats/Dips
~¼ mile run to Chicos and back
Various planks until all are done.
Mosey to parking lot for:
Alternating lunge walks with Carolina Drydocks and Merkin Jacks – Started at a parked taxi cab where I made a very poor joke about pushing the cab around the lot, not seeing that the driver was still sitting inside! Sorry buddy.
Mary
Dolly X20 in Cadence
LBC X20 in Cadnece
Flutter X20 in Cadence
Hill Work
P1 run to top for 5 burpees, P2 = Peter Parker Merkins until P1 returns, flapjack and repeat
P1 run to top for 5 squats, P2 = Rosalita until P1 returns
Alternating People’s Chair (w/ shoulder presses) and uphill Bear Crawls
Long mosey back to base for:
Planks + 10 merkins
Mary: 20 Heels to Heaven, 20 LBCs, 20 Parker Peters, 20 side LBCs
20 mountain climbers + 10 merkins (Q was a little lost on time at the end so may have added a few more exercises I’m forgetting!)
Really enjoyed my first Q! Promise to invest in a watch. Thanks to all for the great effort.
– Soft Pretzel
28 men showed up this morning to pound it out on the #F3Anvil. We did a few things that made us sweat.
The Thang
Run over to the B parking lot area for COP:
Run to the front entrance off Rea Road. Partner up (size does not matter) at the bottom.
Run to the back entrance off Rea Road for work on the hill. Same partners. Start at the top.
Run back to the launch point for a little bit of Mary.
COT
Moleskin
Announcements
37 dedicated pax including a FNG met at skunkworks to start the day off just right.
Mosey to the grass for our warmup
SSH x25 in cadence
20 Merkins
IW x25 in cadence
20 Merkins
The Thang: The ladder up 5,10,15,20 and down 15,10,5
2 handed swings p1 performs 5, p2 does 5, p1 10 then p2 10. While p is performing set exercise the other is doing various plank renditions. Thanks young love and run stopper.
2 handed curls with LBC
Merkins left hand on bell up the ladder, right hand on bell down the ladder with squats
Time is a wasting(audible), lets mosey to church lot for some hill work.
P1 does set exercise; p2 starts at end of parking lot, up hill, 5 Burpees then back and switch.
Windmills left and right with KB. Plank until all pax done.
Halo left then right. Plank until all done
Greg Louganis x 2. Reverse plank or table top (countertop–more on this later)
Round the world left and right. Plank until all done.
Circle up in lot for 6″ w/negative chest press x20
Run back to start with KB dangling behind you
Large group out today which is awesome to see. Thanks for allowing me to lead you this fine morning. Run stopper pulls in just before we take off, in a long sleeve, body hugging shirt. Guess he was a little cold this morning. Needless to say he was hating it when we got into the hill sprints.
During the hill sprints runstopper calls out for a reverse plank or table top until the pax are done. And from the other side of YHC I hear it’s not a table top your doing counter top. Run stopper then goes into doing a Jane Fonda with left leg up and hip thrusts, don’t forget the right leg up with hip thrusts. Needless to say we did counter top. Not sure who had more fun, him or us.
A super strong 28(!) ecstatic PAX posted at Basecamp, and as YHC was 30 secs late, Smash led the group into circle that YHC was astounded to take notice was a 28 strong (!) [did I mention that already?] And they were ready…
getting warmed-up; COP ->
20x SSH
20x imperial walker,
20x SLOW squats
15 x merkin,
15 x Carolina dry dock, squats
circuits at station #1; mosey to the baseball bleachers ->
Divide into groups of 3
20 dips -> 20 incline push -> 20 LBCS
RINSE REPEAT 2x
20 supine pullups -> 20 CDDs -> 20 Squats
RINSE REPEAT 2x
Putting it together… you choose the pain level
Reps 10-15 each of:
dips -> incline push -> LBCs -> suppine pullups -> CDDs -> Squats
getting to cardio @station #2; mosey to the track with either a) rail walk or b) stair hops, followed by a long lung walk
Partner Up
SLED AND ANCHOR
-> Push/Sled: P1 down, p2 back
-> Pull/Anchor: P1 down, p2 back
Reverse Run with LBCs
-> P1: down for LBCs
-> P2: 100m down, 100m back
-> Flapjack
Karaoke Run with CDDs
-> P1: down for CDDs
-> P2: 100m down, 100m back
-> Flapjack
Obligatory Burpees
10x on your own
Shut down
4 Mins of wall love
MOLESKIN
– YHC was truly inspired to see a large crowd on a Monday AM, and truly sorry for arriving even a brief moment late
– Thanks to Smash, for always being willing to lead the pack
– the F3 magic continues, as an outstanding 5 FNG’s were EH’ed into a Monday AM
– SPECIAL KUDOS to LowTide, who showed up and showed out(!), for a 5:30am on HIS FIRST DAY OF SCHOOL!
– Additional KUDOS to Robin Hood, who I am continually impressed by
Great day, gents!
–
The Saturday morning workout group at The Fort is busting at the seams so it’s time to split and head west – to Tega Cay! The newest boot camp workout, ALCATRAZ, will begin in two weeks at Runde Park. Senator Tressel and Funhouse will kick off the pain parade on Saturday, September 7, at 6:30 sharp.
The Thang:
Workout: ALCATRAZ (Boot Camp )
Location: Runde Park in Tega Cay
Take Tega Cay Drive approximately 3 miles west from route 160. Go left on Windmere Drive, just before the fire station, and the park will be immediately on your right.
Start Date: September 7
Time: 6:30a – 7:30a
QIC’s: Senator Tressel and Funhouse
14 Pax decided to enjoy the early gloom of The Foxhole. The bullets were flying…er..a… kettle bells. Almost anyway as Launch Pad and Blue Steal came in HOT to our new parking place. This was my first Q leading a gear workout so I didn’t want to disappoint. My neon green watch that debuted at Day Zero and was coveted by Tiger Rag had given up the ghost so Mighty Mite became the official time keeper.
THE THANG;
COP
SSH 25
Imperial Walka 25
Peter Parker 25
Mtn Climbers 25
Merkins 20
Freddy Mercury 20
Mosey to center field of synthetic turf for more COP-
Ladder from 7 to 1
2 hand swing
Goblet Squat
Snatch L, R
Flutter Kick Dolly press 20x
Run to Goal line and back
Line up on side line and partner up size don’t matter-
P1 2 hand high pull
P2 sprint to other side line back peddle to mid field sprint back
P1 Reverse Lunge
P2 Slide L then R back peddle sprint
P1 Rack and Press Left
P2 Karaoke L, R, back peddle, sprint
P1 Rack and Press R
P2 Karaoke L, R, BP, Sprint
P1 Lateral KB Drag across body in Plank Position
P2 Karaoke L, R, BP, Sprint
P1 Snatch Matrix L
P2 Karaoke L, R, BP, Sprint
P1 Snatch Matrix R
P2 Karaoke L, R, BP, Sprint
Farmers Carry with a 5 merkin chaser around soccer field.
Lift’em high for mosey back to parking lot for COT
Mole Skin:
T claps for youngsters Blue Steel and Launch Pad for posting 3 Mondays in a row. I warn you it’s habit forming. You almost sent to pax diving for the bushes ( without KB) coming in hot like that. However I don’t think you car would have faired so well hitting a pile of KB’s especially Mighty Mites cannon ball. The handle on that thing is as big as the bell it self. Pax was mostly quiet except a few growns over the 7’s ladder. The Snatch Matrix comes courtesy of Byron from Metro. However I should’ve introduced it before I was already smoked as I believe I threw my back out. Should’a kept my back straight like I said. I hope everyone got their monies worth. I was pretty thrashed. Thanks Mighty Mite for the time… nothing like reading your watch while swinging that cannon ball. Thanks Market Time and Honey Bee for the Q. Anyone thinking if Qing The Foxhole forget weinkies it’s too dark. Strong work by the pax and great closing prayer. Hope to do it again, gentlemen. See you in the “Gloom.” Next Monday no Foxhole. See you at the Convergence.
18 men posted at The Matrix for a Monday morning beat down delivered New England style by our very own Lobster Roll.
Warm-up:
Jog to lower parking lot
Squat x 19
SSH x 20
Imperial Walker x 25
Hold plank for 2mins – 20sec each exercise
Mountain Climber
Peter Parker
Parker Peter
Regular Plank
6-inch Plank
Regular Plank
Stations with partner:
Partner 1 –
10 pull ups
20 dips
15 merkins
Partner 2 –
Peoples Chair until Partner 1 completes the above 3 stations
Repeat 3x
Star Fish (part 1)
1- 20 Squats
2- 20 Jump Lunges (10 each leg)
3- 20 Squats
4- 20 Dead lift squats (10 each leg)
5- 20 Squats
10 burpees upon completion
Star Fish (part 2)
1- 15 Merkins
2- 15 Carolina Dry Docks
3- 15 wide arm Merkins
4- 20 tricep extensions (10 each arm)
5- 15 Diamond Merkins
10 burpees upon completion
Mary – All 25 reps unless noted
1- In and Outs
2- Bicycle
3- Reverse Bicycle
4- Crunchy Frog
5- Slow Flutter
6- Heels to Heaven
7- Side oblique (25 each side)
8- Mason Twist (50 count)
Moleskin
– So, Lobster Roll didn’t disappoint with his New England bag of tricks. Good upper body work, good cardio… a bit of everything.
-When Lobster Roll initiated the Star Fish from a different launch point, it blew my mind. Then when he announced a “round 2” for th Star Fish I was really confused.
-Lot’s of chatter from Zippity this morning… as usual. He is our resident smack talker for sure. Good news is that he one of the leaders for the convergence workout on Labor Day… so we will all get our chance to haze him.
-Lot’s of tough core work by Lobster Roll to finish off the workout. His core is strong. Would be good to see Lobster Roll and Countertop have a “battle of the core”.
Like George Costanza – “I’m back baby!” Coming off 6-week lay-off due to injury – I’m ready to rejoin the faithful. Tuesdays at 5:30 am at the corner of Foxcroft and Rothwood. Felllowship (post-injury) pace…