8 Tiny Reindeer
Eight strapping young bucks emerged from the gloom for a pre christmas workout to rival the abominable snowman himself. The forecast was cold and wet. Just the way we like it in the outlands. Shovel Flag planted, time to do work.
Countertop on Q
COP:
SSH x 20
IW x 20
Standing Lunge x 20
Mtn Climbers x 20
Merkins x 15
LBC x 20
Rain started to come down and the breeze off the grassy plains was brutal easily making it 10 degrees colder. Luckily Countertop had a plan. Mosey on to SV Middle for some She Hate Me. Hey, lookie here… there’s someplace under cover we can do some work.
She Hate Me (5 mins)
20 Supine Pullups
20 Dips
20 One Leg Squat (10 each side/leg up on bench)
Still subject to the breeze and now cold metal and concrete the pax pulled it together and smoked it. All pax finished at least 4 rounds in the 5 mins. Strong work men.
After a thorough Hate Me beatdown, plank it up just for kicks. On your feet, follow me he says. The pax take off for the bus lot where Countertop explains our next exploits.
Snaking the Gauntlet
With the busses lined up perfectly we begin “The Snake”. Start at first bus and circle front to back, to the next bus and the next and the next… you get the picture. After about 10 buses, and some spinning heads, we head over to “The Gauntlet”. Lunge Walk the length (60yds), followed by 10 burpees OYO. Repeato with Squat Shuffle in The Gauntlet and you guessed it, 10 burpees OYO.
Plank it up as all pax finish and so does the rain. Hand off to Udder.
Mosey to front parking lot. YHC hears someone say, “Do I smell hair burning?”. Why yes, yes you do as YHC uncovers some nice 10lb weight plates. Split into 2 teams of 4. Time for the Hairburner/Inchworm relay. Winners get a special surprise! (crowdpleaser)
Hairburner for 10 parking spot lengths, exchange the baton with teammate (merkins while you wait)
(2 HB’s total and you end up where you began) T-Claps to 8 Mile as he fried his lungs on the second HB. Next up, The Inchworm
Keep same team and line up single file at start. Inchworm up and down for 5 parking spot lengths, exchange the baton (mary while you wait)
Who won you ask? We all won, and since everyone is a winner, we all do 10 Burpees. Strong work by all as I tested out the double plate method. 2 10lb plates per exercise. Hand and foot coordination was most necessary as YHC tried to keep the momentum moving.
Kick em to the curb and mosey to the soccer fields. Stop for a quick plankorama at ShovelFlag and on to the pitch. YHC planned for another round of HB/IW relay with Ultimate Frisbee discs but called audible. Sorry Haze, I will have to report back how they rank against plastic plates another time. Instead, we tossed some frisbee… 10 yards apart on the field for 50 yards. Suicides with merkins ensued.
Round One
Run to first disc and back – 1 Merkin
Run to second and back – 2 Merkins
Same to 3rd, 4th and 5th – x Merkins
Repeato – 8 count Body Builder Merkins (YHC tried to count out the 8 and quickly became O2 deprived)
Repeato all out – no Merkins (gasser)
Rain and wind began beating us down again as it seemed Old Man Winter was toying with us and our emotions. Grab the discs, ShovelFlag, head for cover and some Mary.
Mary
LBC x 20
Dolly x 20 (hold em for a slowwww 10 count from countertop – burner)
Freddie Mercury x 20
Russian Twist x 20
Moleskin
The Outland pax are a strong and dedicated group. The Postman says is best with regard to the Rain, Sleet, or Snow, the beatdowns will still be issued. My thanks for the invite to Q with CT as Zip was out of town with a death in the family. Our sympathy and condolences to you and yours. T-Claps to 8 Mile for his second post. Keep on coming out brother. It only gets worse. Kotters for Hairband after a week long hiatus. YHC looks forward to posting with you all again soon. Next time I’ll be sure to get Electric Slide and Hardwood out there to spill some sweat. 2nd F at Starbucks was well attended as we shared some coffee. I encourage all F3ers to make a concerted effort to attend a 2nd or 3rd F. Just as 1st F changes lives, so do 2nd and 3rd. And yes, The Stand (fridays 6:30am at Panera @ carmel and 51 conveniently held after Centurion – shameless plug) does accept all members of the Pax. Even ones with goatees. But hairless is a plus. Can’t mess with the ratio.
Semi-Gloss Saturday
The Thang (Semi-gloss on Q):
COP:
SSH x 25
Mountain Climbers x 20
Imperial Walkers x 15
Merkins x 15
Tabata work 20 on 10 off for 25 minutes straight
8 rounds of Merkins
8 rounds of Burpees (about round 3 the party crashers from @F3TheRock rolled up in style, Shovel Flag in front and plenty of humor in tow.
8 rounds of rock bicep curles
8 rounds abs (assorted)
8 rounds of Wide Arm Merkins,and Carolina Dry Docks
1 minute AMRAP bicep curls
1 minute AMRAP tricep extensions
Bananas:
Put rocks away and mosey to the hill for 11’s Burpees and Squats
Bulldog led Plank-o-rama until all are finished
Line up on the end line of soccer field for partner work.
P1 bear crawl there and back
P2 six inches plank
Rinse and Repeat
P1 sprint
P2 six inches on your 6 (Protractor)
Rinse and Repeat
Exit The Rock Pax
To the track:
Lap 1
50 merkins on corner 1, 50 squats on corner 2, Dolly’s on corner 3, 30 Suppine pullups on corner 4
Lap 2, run at own pace
3 minutes of Mary
Backscratchers x 25
Something else x 20 can’t remember
20 burpees OYO
Recover
Moleskin:
Semi-Gloss brought the pain in his inaugaral Q. Funny, we never suspected Semi-gloss to lead F3 into the future of workout technology. The space computer against the basketball goal for all the pax to see the tabata counts was futuristic. We really got a charge out of The Rock boys rolling in for the fun. Plenty of opportunities to discuss important items such as the british sponge cake aka #spotted dick. Apparently the kind of parties (white elephant) that TR goes to provide sufficient opportunity to get #spotted dick. Thanks to Radar for lending me his watch. I wear one every workout and somehow forgot on my day to Q, not acceptable. It was a big leap of faith for him to enter the downpainment giving away any knowledge of time. Thank you boys for letting Semi-gloss and YHC lead you today and congrats to Hops on his 2 year anniversary at F3. YHC and the Bananas Clown Car family tree can thank him for a year long EH two years ago that came into fruition a year ago next month. Hops doesn’t take no for an answer. #closer Good job pal.
“You guys must be Crazy”…
10 men came to Olympus to throw some iron around for a while and test their endurance…everyone was smoked with the exception of Lab Rat and Night Court who must have been injecting a superhuman serum before the routine!
06:15 Extra Credit Ruck with 85lbs sandbag (known as Bone Crusher) and Ruck Sacks (The Hoff, Wolfman,Gullah, Big League Chew)
The Thang:
Rack bells and alternate arms while moving to School Entrance’s grass field
Warm Up: COP
Plank Jacks x 20
Pelvic Rotations (Thank you Byron for assisting) x 20
Up Downs 3 Minutes with Merkins called out
Partner Up: Farmer Carry Catch Me If You Can
P1 Merkins x 10/ P2 Farmer Carry With Bells;CMIYC – flapjack until reaching neighborhood hill
– Plank
11’s On The Hill
At Top of hill: High Pulls x 10 on each arm; run down hill with Kettle Bell
At Bottom: Goblet Squat x 1, run up hill with Kettle Bell
At Top: High Pulls x 9 on each arm, run down hill with Kettle Bell
At Bottom: Goblet Squat x 2, run up hill with Kettle Bell
**Continue until down to 1 rep of High Pulls (10,9.8.7…etc) at top of the hill and 10 Goblet Squats at the bottom of the hill (1,2,3,4…etc)
Partner Up: Farmer Carry Catch Me If You Can
P1 Merkins x 10; P2 Farmer Carry Bells; CMIYC
– flapjack until back at Boom Box in parking lot of school
Circle of Pain = Target 1,000 reps
Perform 100 reps in cadence. Each person taking turns being Q and calling out the exercises
Gullah: Upright Rows x 100
Big League Chew: Kettle Bell Swing x 100
Byron: Turkish Get-Ups x 50 (we had to audible to 50 reps for time and this exercise was horrible)
Hacker: Goblet Squat x 50
Wolfman: Merkins x 50
Mater: LBC x 50
COT
Moleskine:
T-Claps to the Pax…strong work by all and welcome to Night Court and Lab Rat who were FNG’s to Olympus today…however if you read the description above you already know there was something inhuman about their performance today. The two of them were 3 runs ahead of most of the Pax on the hills and really had us pushing the pace to keep up with them. Next time, someone give these guys heavier bells as to slow those beasts down!
As they were waiting on all of us to come back from the 2nd Farmer Carry, Lab Rat reminded us that Sugar Ray vs Butterbean would have ended with Sugar…and he even quoted an old WWF match between Andre The Giant and a smaller guy (we were too smoked to remember the name, possibly Hulk Hogan or The Ultimate Warrior) where the smaller guy over time wore down the much stronger and larger Andre…Also that same tactic worked for The Dread Pirate Roberts when he too wore down the Giant…right before having to do a battle of wits with Vincini. Lab Rat was right…I am sure after all the meatheads came back from the 2nd Farmer Carry he could have taken all of us down. lol
The Quote of the day happened during the Catch me if you can where an older gentleman said to us”You guys must be crazy” because he stood in complete shock at what we were doing early on a Saturday. It’s always nice when bystanders reinforce our CSAUP!
This was a complete smokefest! When Gullah and I wrote this one up it didn’t look like it was going to be this difficult, but it was definitely a kick in the teeth. It is with great appreciation that we Thank You for coming to our site today. It makes being Q so much more rewarding when surrounded by such strong and determined individuals.
Respectfully,
The Hoff and Gullah
Block Party Saturday
8 pax eschewed the fartsack to go for a stroll in the drizzle and use a little teamwork to put some mileage on A51’s cinder blocks.
The Thang:
Warm up with a jog around the school to the back field and lot for COP:
- SSHx20
- Squatsx20
- Merkinsx20
- MCsx20
- Burpees oyo x10
Line up on field for 100yd suicides, stopping at breakpoints for exercises; 10 reps at 25yd tree, 15 reps at 50yd lightpost, 20 reps at 100yd road. Exercises:
- Merkins
- Squats
- CDDs
- Lunges
- LBCs
Mosey over to cinder blocks, grab a block, circle up. 15x presses, 15x squats.
Block Party time: Tight circle, every other pax holds block. Pass to your left, turn right, grab block from your partner. Continue until Q says to switch direction. repeato.
Replace blocks in pile. 100yd dash, 100% back to start.
Circuit workout:
- 5 pull-ups
- 10 burpees (later changed to squats)
- 10 mtn climbers
- 10 merkins
- run to edge of parking lot around island, and back
Repeat above for ~15 min
Mosey to wall for chair, merkins, and balls-to-wall.
Mosey to track for bear crawl across field, jog back, 3X
Mosey back to lot for Mary:
- Flutters x30
- Freddie Mercury x20
- Backscratcher x20
- TR Thrust x15
Moleskine:
- Despite the threat of an early downpour the pax lucked out with fairly mild morning to put in 60 minutes of pain
- We were joined by furry friend out in the back lot. Seemed like an average size golden retriever, but you would have thought it was a moose given the landmines he left us in our suicide track. OT and Floor Slapper were jumping around like pixies out there trying to dodge the bombs left for us on the field.
- Put some good mileage on our cinder blocks today, despite not moving them more than 20yds from the pile. All that work moving them nowhere inspired some good 2nd F discussion on the heavy lifting by our government recently.
- Extra credit for Ocho Cinco for somehow lapping us all on the circuit workout
- Our old favorite Balls to the Wall exercise nearly caused TL to share his tikka masala from last night. Makes YHC wonder what masochist created this exercise.
- Nice work by all out there! Thanks for the opportunity to lead.
Hard of Neck
Eighteen Pax came forth–most, it appeared, beswaddled from the lost and found at Curves: Woolly Vests, Suzy Chapstick headbands, tights, midriffs, Uggs, and skinny sweats with stirrups around the feet. No sign of the Lars sweater.
The only thing dumber than working out at 0530 is standing around at 0530, so we lit off into the gloom: Fellowship mosey to the Green and circle up close to the building, where the acoustics are much more sensitive to Zip-A-Dee’s enthusiastic counting. Mr. Bluebird is on my shoulder alright–and he’s screaming in my ear like Gilbert Godfried. An intermingling of sprints/bunny hops to top of the stairs with SSH’s / those Step-Over-The Stool things from P90X / I-Walkers / Slow Squat Jumps and maybe something else. I wasn’t really paying attention.
Mosey to the curb for statistical work: Median Suicides.
- 2 Hand Release Merkins / Sprint to 1st median and back
- 4 Hand Release Merkins / Sprint to 2nd median and back
- 6 Hand Release Merkins / Sprint to 2nd base of hill and back
- 8 Hand Release Merkins / Sprint to top of hill and back
- 10 Hand Release Merkins
Round 2 – Similar, but with Curb Squat Jumps, an O’Tannenbaum favorite: squat your six to the curb then jump up.
Round 3 – Heels to heavens and sprints. Straight-legged in the 6″ position at the bottom.
Round 4 – Alternating AYG Sprints: All You Got. First group sprints out and back. Second group rests. Flapjack until completed.
CYB Mosey: Catch Your Breath on the way to the rock pile, then grab a rock for exercising, not for running.
- One-legged curls
- Other-legged curls
- Static hold: 5 count per Pax
- One-legged dead lift, with and without rock
- Other-legged dead lift, with and without rock
- Squat to overhead press
- Overhead hold: 5 count per Pax. Then do it again so Mr. Woolly Vest can take in the majesty of my exposed midsection. #Shortshirt
- Jack Press with rock (that’s a jumping jack while pressing your rock over your head, not (yet another) derivative of the Jack Webb stuff).
Return rock. COT
MOLESKIN
- “And they did not give ear, but became stiff-necked, like their fathers who had no faith in the Lord their God.” 2 Kings 17:14
- “But others did Halos with KB and became stiff necked, like their fathers who played soccer with dodgy knees.” Or something. The gist being Bulldog wanked his neck and wasn’t up to Qing. Got you covered, little man. (Anybody notice that Bulldog looks like that faux British architect from Something About Mary?)
- Haggis won the UK Median Sprint Championship. Wasn’t even close, really.
- Surprised to see Spielberg in the COT. Thought he was Semi-Gloss the whole time.
If you’re not coming to Compass on Friday’s, you are missing out. Sure they’ve gone wobbly and moved it inside but the 2nd and 3rd F is outstanding. The books have been more or less a variation on a theme–the first was Be A Courageous Man; we just finished, Make A Courageous Resolution Like a Man; and the current one is Resolve to Fight Like a Courageous Warrior Man. And unlike The Stand, we welcome Pax with hair.
Friday The Thirteenth
(…posted on behalf of Liquor-Cycle…)
Extra Credit
In the gloom 1 PAX rucked alone for 2 miles… Afraid of the dark he wasn’t.
Back to field to pick up new PAX.
#dowork (The Thang)
4 PAX showed up to fight off the gloom of the 13th. While many feel 13 is an
unlucky number, the PAX showed their 13 spirit today by doing 13 reps, with
13 counts…
X25 – SSH
X25 – Imperial Walker
X25 – Slow Squats
X13 – 13 count Bodybuilder-Mercan-Jack Webs
X13 – Monkey Humpers
X13 – 13 count Burpee-Ruck thurst-Ruck curl-Mercans
X13 – Monkey Humpers
X4 – Bear crawl in LC’s Lava Lane
X26 – Flutter w/Ruck Thrust
X2 – Duck Walk past Lava Lane
X26 – LBC’s
X2 – Crab Walk past Lava Lane
AAR/NMM (Moleskin)
While it was freezing outside, at least we all got to walk away with all of our limbs and no stab wounds, and not found dead in a freezer.
Good workout, LC needs to work on crab walk, or maybe I was just smoked from everything else. Keeping count by adding in a 13 count couldn’t have been a better fit.
The last set of Jackwebs were done in perfect cadence, and perfect form as a team!
Straight back – Raising your arms isn’t so bad is it? Easy workout, why on earth would we be doing something so easy… right? #Laughs
Checkpoint – as always, inspired to be like you! I can barely keep up with my own workout and you smashed it out there today!
Gullah – Thanks for sticking it out a few minutes longer! Getting the ruck on and off, will get easier… just keep pushing through it!
Do a Good Burpee Daily
Posted on behalf of Jamboree (who went short sleeves and shorts in the 26 degree chill)
19 pax upheld the Boy Scout slogan (“Do a Good Deed Daily”) this morning by assembling in the 26 degree gloom for some quiet pain.
Thang:
Warm-up:
Run .5 miles to Carmel Rd. Post Office
On the way – do two sets of 24 “knees to the ground” lunges
COP in field in front of Post Office
Cadence Count of the following:
12 Merkins
12 Mountain climbers
12 Peter Parkers
12 Freddy Mercury
Proceed to the 4 Pain Stations situated around the Post Office. After finishing each station, run to the next one.
Round 1
1) Bear crawl up the grassy knoll and do 12 Hand Release Burpees
2) 24 Jump Squats
3) 36 Rock Hoppers
4) 48 Russian Twists
Round 2
1) Bear crawl up the grassy knoll and do 12 Hand Release Burpees
2) 24 Diamonds
3) 36 Squats
4) 48 LBCs
Mosey to Panera Parking Lot
Hand Release Burpee Ladder – 12 all the way down to 1. One group starts in the parking lot and one group starts at top of stairs. Run the stair circuit six times until all the burpees are done. A couple of minutes of Plank work was led by Hops and Long Distance.
Run back to Catholic for the COT
Total number of hand release burpees for workout was 102
Moleskine
Impressive work by the pax this morning. Not much mumblechatter, but it might have been because the pain was being delivered by one of the least vociferous pax. YHC hopefully delivered some quiet pain. Initial feedback is that pain was sufficiently delivered (especially with the hands free burpee ladder). We did a little more running than usual at Centurion (which Bratwurst was thankful for).
Long Distance was sporting his snappy jogging suit again. It must have inspired him because he had the pax crying for mercy when leading the “J Lo” during some plank work. YHC is very thankful for all the encouragement for his first “full” Q. Look forward to leading again soon.
Donkey Kong on Fri. the 13th?
A lucky number 13 pax for a Friday the 13th beat down at a cold Joust this am. YHC woke up to a flurry of texts from The Shore on his own Joust that he was having with his GI tract. He just couldn’t make it happen and I know it was killing him cause the weinke he sent via text looked very interesting. So, Shovel Flag was planted and YHC warned the Pax, if you don’t like it, blame The Shore.
The Thang:
Jog to the track for Indian Run- pretty quick pace too around the track
SSH x 25
IW x 25
Merkins x 15
On the field for “Indian run” style:
Lunge walk; last man bear crawl to front 100 yards
Gorilla Walk; front man crab walks to back 50 yards, (audible- change gorilla to bunny hop)
Suicides- 100 yards x 20’s: Plank-a-rama
To G-ma Mountain for DONKEY KONG (modified from Shore’s Weinke)
Two lines: one man goes up Mt 5 feet or so then gets horizontal, next guy up over 1st guy and then down, so on and so on, jumping the barrels (men) as we head up G-Ma Mt.
Bear crawl back down the mountain
“Up the Mountain, but Down the Ladder”
Same split groups:
Pax 1 at bottom starts with 10 merkins, then goes to top for 10 Pull-ups.
Pax 2 at top for 10 Pull-up; then to bottom for 10 merkins
Rotate back and forth coming down ladder 9-8-7-6-5 enough! O2 gone. Plank
Back to Field for Mary
Jack Abs- 1 x LBC; 4 x Bicycle up to 7/28
Mosey back to parking lot; Jail break to cars
Moleskin:
So sorry The Shore could not lead us this am. YHC tried to understand the texted Weinke. He’ll have to give us a re-do at some point cause YHC modified it quite a bit. Hope you feel better, brother.
Mr. Brady runs to Joust on Fridays (strong) usually with Baracus but not today Friday the 13th fartsack for our buddy, BA?
Nice work out there today guys. Pax giving it their all, especially on the “Up the Mt, Down the Ladder”. YHC had so much fun with that one last week decided to try it again. Notable newer guys bringin’ it: Shockobottom,Voodoo, Twister, and Rivet.
Our own DK shows up to see what this new exercise with his namesake is all about. This one was not what the Shore envisioned so come on back out DK.
BLC (Big League Chew) wants everyone to know he is 50. So, don’t let him forget it. Ha, love some BLC.
Pray for Brew; last work trip of the year going to Buenos Aires (90 degrees and sunny)…he says his heads just not into this trip…geez wonder why. #vacationnotwork Ha! just messing with ya man, we all know traveling can put the strain on the family.
Best line of the AM: Voodoo says as we are on the Mountain face down in the frozen grass, “this is a great cure for morning wood”. I still think Mr. Brady is laughin’ at that one.
Announcements:
3rd F: Compass started a new book today, “Fight” Chik-fila (inside now) 0630
2nd F: Jan 10th Premiere of “Lone Survivor” movie at Stonecrest; the Sat workouts are doing “The Murph”
SPEARHEADF3
The Thang:
Full ruck, no coupons, no contractions. The goal was to average four mph for 5 miles. Pain stations to warm up and plenty of opportunities to carry our brothers. 4.73 miles in 70 minutes is close enough. + 0.05 margin for error. Great job men.
Naked Moleskin:
Four MOS who had not exhausted themselves tweeting, emailing, texting or whatever, posted this morning. All the others never made it out of the FS. Nonetheless these three brave souls embarked upon YHC’s virgin SPEARHEAD Q. Interesting to the virgin War Daddy.
Hard upon the fins of Dolphin’s 12 Days of Christmas celebration Tuesday, this adventure scenario was part one of a two part workout – High Speed Reconnaissance to confirm the route over the mountains and through the woods to Grandma’s house without getting caught. Part two will be on the 26th when we deliver the presents to her. Unfortunately, we had to audible the plan since there were two PAX with legitimate conflicting schedules. (Hope the M’s and 2.0’s are all OK now.) All of the snipers stayed in Mountainbrook so no one was injured requiring that they be carried. We were moving so fast that we could not stop for pain to warm up from the wind chill. Frostbite risk. None reported yet.
Fun was had by all! Great 2nd F – since everyone could talk, we probably should have rucked faster. Thanks men for showing up, working hard and keeping a sense of humor.
NOTE; The initial launch of NoCo SPEARHEAD is tomorrow at Grace Covenant Church (Just past Home Depot at 17301 Statesville Rd, Cornelius, NC) 5:15 – 6:15 AM. Dora has a special invitation to be the GQIC. Congrats Men!
The Death Star
The VSF was planted and 3 pax showed, nope 4 showed to see what YHC had planned for this early morning workout. It was mentioned that there would be a new workout, The Death Star. We tried it, we survived it, it will return. Before we try, we run.
Jog perimeter of school, over to benches, 25 dips. Continue to back of school and triangle up. At this point there was 3, the 4th shows up 10 min into the workout.
SSH x 20 in cadence. Merkins x 10 single count
IW x20 Merkins x8
Slow squat x20. Merkins x6
Mtn climber x20. Merkins x4
CDD x 20. Merkins x10
Death Star/LBC ladder suicide. (More on the Death Star later)
Run to 1st hoop 10 LBC; run back 5 Death Stars
Run to 2nd hoop 20 LBC; run back 5 Death Stars
3rd hoop 30 LBC; 5 Death Stars
4th hoop 40 LBC; 5 Death Stars
5th hoop 50 LBC; 5 Death Stars
4th hoop 40 LBC; 5 Death Stars
30, 5
20, 5
10, 5
Needed to give the core a break so over to the playground for a circuit
10 pull up, 20 dips, 20 Merkins. Rinse and repeat.
Prison core. 7 exercises x 3 with a 10 sec break between sets
20 toe reaches center
10 toe reaches to right, 10 toe reaches to left
10 LBC twists to right, 10 LBC twists to left
10 side crunches right, 10 side crunches left
20 Russian twists
20 bicycles
20 supermans. On the last 20 there was singing. At this point no one was in tune. O2 deprived.
The Death Star: Think deadman burpee with a star jump. So when you go down for the push up, lay on your stomach and arms go out. No cheating on this workout. Great core and leg and chest and all around body workout.
Great work philmont. Thought you were going to put a dent in the parking lot on your last supermans and as you said at the beginning of the Death Star ladder, steady, steady.
Thanks for allowing me to lead and thanks Matlock for the send off. Great words.