As Psycho T prepares to leave for Denver in a few days, he will Q Part 1 of the Farewell Tour tomorrow at DMZ (Carmel Road Neighborhood Park). Part 2 will be at Death Valley on Wednesday. Join us at 0530 at one or both. Aye!
The Shovel flag was not planted (more on that in Moleskine), but 35 (1 other to come later – see Moleskin) pax set off for another painful tour of The Rock with Bananas on Q.
The Thang:
Bananas on Q:
2 minute jog to COP
SSH x20
Merkins x20
Imperial Walkers x20
Indian run 2 laps around perimeter of multiple pitches (1/2 mile approx. each lap)
Merkin pyramid by 2s (with 5 sec. plan in between in each set)
8 stations 25 yds apart
5 Merkins out every 25 yds, 5 LBCs back every 25 yds
5 CDDs out every 25 yds, 5 flutters back every 25 yds
Bear crawl up the hill at end of pitch, plank at top, then backwards bear crawl downhill; Rinse & Repeat
Hops Q:
YHC randomly numbered about 40 tennis balls with numbers ranging from 10 to 100.
The 9 2.0s would retrieve a tennis ball from 20 yards to 100 yards away while the rest of the pax planked.
The # on the tennis ball determined how many reps of each exercise we would do.
First ball picked up by Hot Shot had “100” on it! Random I promise though I suspect the pax doesn’t buy that. May have the numbers and order of events wrong below, but they’re roughly accurate…
100 (give or take) Groiners
54 Squats – slow single count cadence, correct form
25 Elbow Plank Jacks
25 partner decline merkins
13 CCVs
13 Partner Tunnel Jumps (Partner 1 planks while Partner 2 jumps over then crawls under Partner 1); flapjack
24 Praire Fire Mary’s (aka leg throws)
15 Peter Parkers
13 Burpees
12 Hand Raise Merkins
Jog 1/4 mile to COT with high knees and lunge walks mixed in
COT
Moleskine:
Great group today. Strong work men. And welcome to FNG Shadow (Ethan B.) who joined his brother Supersonic and dad Lost Weekend.
Special thanks to Purple Haze for requisitioning the tennis balls for YHC. They’ll be back soon at a workout near you.
This backblast would not be complete without mentioning MallCop’s 2nd day in a row of showing up late to a workout. Blamed it on his alarm clock….. To add insult to injury – he failed to plant the shovel flag in his late haste to join the pax, thus, YHC ordered 13 extra burpees for the Segway Pilot prior to COT. DK, Skywalker and a couple others joined MallCop for the extra burpees.
Truly was random that the first ball picked up by Hot Shot was one of two “100” balls in the bag. Unlucky and unsavory. The pax was none too pleased. Safe to say the elbow plank jacks were crowdpleasers along with the groiners.
Bananas bear crawls and backward bear crawls drew much mumblechatter as well.
Pretty sure Briquette was with us to start but disappeared. Can any of the pax confirm? Briquette – you ok brother?
Great work men – we stayed on the pitch (aka soccer field(s) the whole time; but I think a sufficient amount of pain was administered by Bananas and YHC. The merkin ladder is sneaky painful – good call Bananas for some early pain and O2 deprivation.
Announcements:
F3 Dads camp for 2.0s of both genders – Aug. 16-18. Plenty of room, so sign up. Info on website. Cost is very reasonable – ~$85 per attendee includes all meals, activities, A/C-equipped cabins, etc.
Psycho T’s farewell tour (moving to Colorado) makes stops at DMZ and DV this week with Psycho T bringing his unique brand of pain to the pax. We’ll miss you brother.
MallCop still has 20ish Area51 shirts if you’ve not gotten yours yet.
8 bad@$$es embraced the country gloom down here in the Trail and got after there weekend submission of downPAINment only to simply get Served!!!
the THANG:
Mosey around to the back of the school to the far parking lot and circle up for some COP.
30X SSH
20X Imperial Walker
15X Merkins – hold – 20X Peter Parkers – 20X Parker Peters
20X Dollies – hold – 20X Flutters – hold – 20X Freddie Mercury (bicycle) – hold – 10 count to finish.
Tennis Court Work:
Mosey from the back parking lot back up to the front of the school to the courts for some 11’s.
Set #1
– Squats and Merkins (run the width of 2 courts between each set of exercises) – plank
Set #2
– “Burpee Suicides” – X5 – Plank
Set #3
– Bear Crawl Length – Run Back – 5 Burpees ****Due to time, Q had to call an audible – next time boys****
Rail work:
Mosey to the rails for “Supine Pull Up Ladder”
10X inboard – 8X inboard – 6X inboard – 4X inboard – 2X inboard
Links Work (that’s golf for you more than country folk):
CT takes the helm and mosey’s the PAX to the Disc Golf Field- Bearcrawl – Plank – Carolina Dry Docks X20
– Lunge Walk – Sister Mary Catherines X20
Extended Mary
– LBC X20 – Scissor Crunches X20 – PLANK – Back Scratchers X15 – Side Crunches (X10 each side)
– PLANK
– Leg Lowers (aka jacknife?) X15
– Dolly X20
Mosey to the pull up bars for (Eight’s)
– Hanging leg lifts 7,6.5….
– Jump Ups 1,2,3….
Bust out your best pirate personna and Walk the Plank matee
Man Work:
– Man – Maker Pushups X5 (each side)
– Dips X20 on the actual dip bars
– Man – Maker Pushups X5 (each side)
– Dips X10
Mosey to the bottom of the hill and…….. Prison Break up the hill to the track….
COT
Moleskin:
Great showing of actual troo south CLT natives who actually live in the UC #unioncountyrocks
Strong showing by Sleeper Hold (FNG), props to you for making the trek all the way down from Metro for your first time out #youlivenexttofreedompark? #whatwereyouthinking? #brotherbondingopportunity? Keep coming out brother, I promise – it doesn’t get easier.
Also a strong showing from Deadwood on his 2nd time out who caught his 2nd wind during the 2nd half #alotof2nds of the work out and really started the mumble chatter. Especially during the extended Mary where he began throwing out challenges to the PAX #6inches #howlowcanyougo
Cottontail & Swiss Miss were having some sort of mono y mono competition between the 2 because they were flying out there. They were getting quite competitive to the point Cottontail began making accusations and requesting a rename for SM #brownnoser. I can see this rivalry only intensifying going forward or until Cottontail finally moves out past Hwy 218 #siberia.
Schnizel, I swear you’re some sort of freak of nature. You simply have the motor that just doesn’t stop and keeps on running. Never complain (Big League Chew took care of all the complaining mumble chatter today), cool calm and collective and just go-go-go!!!! Thanks for setting the bar high and pushing all of us out there today.
Not sure why QIC “Z” got called out for his Mineral Springs math counting that he must have immediately inherited via osmosis in all of 45 minutes from Deadwood but he did. And to the PAX delight, QIC Countertop instructed Z to close with leading the PAX through a 10 burpee finish #crowdpleaser
Aye brothers – strong workout today by all #F3Strong!
Zip
The Day Zero Challenge was set forth (http://f3nation.com/2013/07/15/preblast-day-zero-challenge/) and 26 men (2 FNGs) showed up to test their will. The nature of the workout is to push yourself hard for the full hour through the list of exercises with a 1/3 mile lap around the McAlpine Proving Grounds after each exercise. You vs yourself. See how far you can get this time. Go farther next time.
The Challenge:
Moleskin:
12 of Area 51’s finest hit the ground running today. We took full advantage of all the BCC has to offer, and never looked back. One thing it didn’t offer was some fresh air… no breeze, and the parking deck was stifling. Just the way we like it. No complaining, lest you suffer through 17 days of nonstop rain.
The Thang:
SSH x 25
Mountains Climbers x 20
Squats x 15
Mosey to Loch Ness
Dips x 15 in cadence
Derkins x 10 (ic)
Dips x 10 (ic)
Derkins x 5 (ic)
Over to the grassy field
Partner 1 = 40 alternating high knees, flapjack
Partner 1 = 20 jump-ups, flapjack
Jack Webb – up to 5 merkins, 20 press, ladder back down.
Over to the BOA hill, with bridge lunge walk and bunny hop up old SPX hill on the way.
6’s on the hill: burpees up top, squats at the bottom
Bear crawl up hill, back down, 10 merkins.
Bear crawl up hill, back down, 5 merkins.
Indian Run to 521 bridge
On the bridge: peoples’ chair hold for 30, hands up for 30, then press it out x 50 (#smokedshoulders)
Jog to Premier Parking Deck
On the way, 20 yards of broad jumps.
Hit the Deck
Partner 1 = sprint up ramp to top of floor 1, 5 merkin jacks at top, sprint back.
Partner 2 = nonstop donkey kicks on wall
All pax backwards sprint up incline, 10 jumps squats, sprint back down
Bunny hop up 4 stories of parking deck stairs (dizziness ensues)
Time for Mary, with people’s choice calling out exercises:
Flutter, Dolly, LBCs (in cadence x 15)
Protractor of pain
Down to the soccer field
5 merkins, sprint half way across field, 5 merkins, sprint to end, 5 merkins
plank it up, 6 inches until pax ask for mercy
20 mountain climbers, sprint half way, 20 MCs, sprint to end, 20 MCs
6 inch #mercyplanks
Partner legs swings: 10 middle, 10 left, 10 right. Flapjack.
YHC throws out lower back and screws up his weekend.
Mosey back to home base, with optional irrigation system cool down on the way.
COT, Ball O’ Man, out
Moleskin
We hit it hard today, with very little down time. Solid performance by everyone.
The BCC has it all: lakes, walls, hills, fields, parking decks, stairs…. you name it. If you have never
posted at Stonehenge or Bagpipe, consider a Summer Tour and make your way over. You will
not be disappointed.
Announcements
F3 Camp is less than a month away. Check the website for details. Sure to be a good time. Camp Thunderbird is a great facility, and cost is very reasonable for what should be an awesome weekend with your 2.0s
Mic Check has details on Habitat For Humanity build coming up. Contact him directly if interested. (MC, please sound off below in comments with specifics or link if available or your contact info)
30 eager individuals woke from their slumber to endure some Kevlar pain.
THE THANG
Mosey to street and turn into fire lane (avoid Marvel squealing in.)
Bear crawl down fire lane with 5 merkins sprinkled in at Q’s call.
Stop by creek and grab a rock.
Lunge walk with rock.
Mosey to lot.
SSH x 25
Burpees until MallCop arrives back with rock.
IW x 20
Rock squats x 20
Rock curls and presses x 20
Stagger rock merkins R x 8
Stagger rock merkins L x 8
Diamond rock merkins x 10
MC on rock x 20
Rock hoppers x 15
Single R leg rock merkins x 8
Single L leg rock merkins x 8
Partner up
Partner 1 – rock squats, Partner 2 – sprints and flap jack
Plank
Partner 1 – stagger merkins, Partner 2 – sprints and flap jack
Plank
Partner 1 – Romanian rock twists, Partner 2 – sprints and flap jack
Plank
Partner 1 – rock lunges with a twist, Partner 2 – sprints and flap jacks
Plank
Partner 1 – rock curl and press, Partner 2 – sprints and flap jacks
Mosey to creek and return rock
Soccer field and both groups split. Partner at opposite goals.
Shot made with Dora ball opposing team does 10 burpees.
Shot missed shooting team does 10 merkins.
Jack Webb to 10 with LBC’S.
COT
MOLESKIN
Strong showing again for a Friday morning. There was some additional work added in today because of the tardiness of a couple of latecomers. First off Marvel was the cause of a bear crawl merkin combo as we looped back around waiting for him to join. Next up was Mall Cop making the fatal mistake of joining the circle of pain without a rock in hand after nearly mowing the pax down on his segway. Strange Brew (in true Go Ruck spirit) ran with his buddy to show him the stones as the pax groaned through burpees until they returned. MallCop ran surprisingly well with his rock from afar but as he got closer we realized he had a rock the size he could have put in his pocket.
The rock work and the sprints had the fellas breathing heavy. Good Hands and Geraldo were flying this morning and certainly not sandbagging like Brown on the rock squats. Speaking of sandbaggers, Fletch and Spackler somehow ended up together even though the call was to partner with someone of a different fitness level…
After dumping the rocks we headed over for some soccer fun with the Dora soccer ball. The light ball added some additional swerve which did not help Turkey Leg in the least. Bananas came up short (like his putting) and Yo Yo Ma and Brown showed their cornhole-esque accuracy by sticking it in the old onion bag.
Jack Brown made the last call with a merkin and LBC combination which was a tough one to get through. I think only Countertop and Fletch took on the Q’s challenge to go with diamond merkins from 5 on up so nice one lads.
Hats off to FNG Bishop B (now named Big Ben) for a second post of the week and great work by all this morning. Hope you enjoyed it.
Announcements
Saturday workouts as scheduled.
Sign up for F3 Dads camp.
New Compass book for 3rd F is “Resolution for Men” and here is a preview of the book:
http://www.youtube.com/watch?v=TX0Bhz6FxXo&sns=em
The virtual shovel flag was posted and 23 men showed up and were all accounted for. Each man grabbed 2 bricks out of the Q’s truck and we started off.
The Thang
Run around football field to parking lot (we need a name here) for warm up:
SSH X25
Push Presses X25
Man Maker Merkins X15
Push Presses X25
Squats X25
Push Presses X25
Plank with right arm raises X12
Plank with left arm raises X12
Push Presses X25
Jog over to entrace to football field for four corners
Corner 1 – 20 Jumping lunges (10 each leg)
Corner 2 – 25 Push Presses
Corner 3 – 25 Squats
Corner 4 – 10 Man Maker Merkins
Rinse and repeat
Jog to parking lot for modified Jacobs Ladder
Run out entrance to Walsh Blvd, down toward Johnston and than up the steep hill back to parking lot for 10 Man Maker Merkins
Rinse and repeat two more times
Job to other end of parking lot:
Dips X20
Push Presses X25
Dips X20
Push Presses X25
Decline Man Maker Merkins X10
Push Presses X25
Job to center of parking lot for some modified Mary
Protractor (various angles with both legs and arms)
Mountain Climbers X20
Peter Parkers X20
Man Maker Merkins X10
Run around field and finish with 25 push presses before deposting bricks back into truck.
Nake moleskin
An un-named member of the PAX (ryhmes with Murple Maze) poked the Q via Twitter Thursday night regarding starting time and the workout plan went from moderate (in anticiaption of mud run training Saturday am) to ramped up (at least from the groans I heard I think it was). We did 250 push presses (thus FNG Push Press) with bricks in hands and 85 man maker merkins in cadence. That should help our shoulders and arms feel real good later. Sand bags from last week may have been worse but not by much.
Centurion has grown so that we have appropriate mix of ages in the crowd with My Sharona (60 – strong) a regular as well as The Worm (over 50). Snowflake decided to show up to give us 3 over 50. #oldmenstrong
Contact me at pchepul@gmail.com for any or all of the following:
1. Helping us out with tutoring at AG Middle School and Billingsville Elementary one or more days per month from 4:30 to 6:00 (don’t have to be there the whole time if shorter period works). Most kids live in single parent family and we can make a big difference.
2. Q at Centurion. We are especially looking for some guys that have never Q’d to give it a shot. The first time is toughb but it will make you stronger mentally and phsyically.
3. Books for Billingsville – I can arrange for someone to meet anyone that has some books we can donate.
Aye
26 men gathered in the somewhat refreshingly cool gloom to do some work and generate some pain. Work was done and pain was had.
The Thang:
Mosey to field for COP:
Side Straddle Hops x 30
Imperial Walkers x 30
Squats x 30
Mountain Climbers x 30
LBC’s x 30 (Correct form – no crossed ankles, feet above your knees)
Merkins x 15 (?)
Plank o Rama: Regular, Right Leg/Hand High, Left Leg/Hand High, Crossed Armed Right and Left, Left and Right Arm Balboa’s
Mosey to far side of school:
Peoples Chair x 1 minute w/ arms raised
Balls to Wall: 15 second hold, 15 second hold w/ right hand high, 15 second hold w/ left hand high. Walk feet down into wall plank – 10 inverted mountain climbers
Run around front of school back to field
Exercise Set:
Squats x 100
Merkins x 100
LBC’s x 100
Exercises were completed as 10 sets of 10 of each exercise with a decreasing number of Burpees starting at 10 as a counting mechanism (10 squats/10 Merkins/10 LBC’s/10 Burpees, then the same with 9 Burpees, 8, 7, etc.)
Dolly’s x 30
Rosilita x 30
Flutter Kicks x 30 w/ 30 second hold
20 Burpees on your own (Because why not?)
* We did Macktar Jai’s x 10 somewhere in there…..no idea where though.
COT
Moleskin –
Good work by everyone today, the heat and humidity gave us a small reprieve. Not a lot of chatter to be heard this morning, other than Tiger-Rag’s criticisms of the volume at which the cadence was called out by the Q. Duly noted, sir. #Cobains (Reference to “All Apologies” by Nirvana). Welcome to FNG Disco Duck (the DJ at the Pig Pickin’ this past Saturday), good work out there.
Announcements –
None were mentioned.
– Donkey Kong
The shovel flag was temporarily planted as 30 cool dudes gathered for their mid-week workout at Death Valley.
Grab the shovel flag and little baby jog to the baseball field for an all-star break themed workout.
COP:
Head to the backstop for infield training
Round 1:
Group A:
Group B:
Flapjacks
Round 2:
Group A:
Group B:
Flapjacks
Mosey out to the bleachers for some spectator work.
Circuit Training:
Short plank-o-rama
Mosey over to the left field foul pole for outfield training:
With the pax sufficiently smoked, grab the flag and head up the hill for COT.
Before COT, 1 burpee for everyone. After all, it wouldn’t be an F3 workout without any burpees.
Moleskin:
Announcements:
The VSF was planted in the hard ground at Anvil, and 22 brave souls launched into the grinder that is….Anvil.
The Thang:
Jog a couple lots over for The Drill’s COP:
25x Side Straddle Hops
20x Spartan Burpees
25x Imperial Walkers
20x 8-Count Merkins
15x Squats
100x Shoulder Circles ( 50 forward palms up – 50 backward palms down )
15x Rosalitas
15x Mountain Climbers
30x Merkins ( 10 Diamond, 10 Regular, 10 Wide )
Hops Q:
Jog to the edge of the pitch (translation for all pax except Bulldog – that means soccer field) at bottom of hill for 11’s
Burpees/Elbow Plank Jacks – 10/1, 9/2, etc., etc.
2 lines of Indian Run to entrance 4 hill from Rea Road into parking lot
Lunge Walk up hill, 10 merkins at top of hill
Bear Crawl up hill, 10 diamonds at top
Backwards Run up hill, 10 widearms at top
Backwards Bear Crawl up hill, plank at top
Jog back to muster lot with Jail break run for last 150 yards or so
5ish MoM:
Freddy Mercury x 13 forward
Freddy Mercury x 13 in reverse
CCVs x 13 right, flapjack, CCVx x 13 left
LBCs x 25
COT
Moleskine:
The Drill’s first attempt at Q was a strong effort. YHC thinks his military and police background makes him a natural for the cadence counts! The arm circles were surprisingly painful….and I know the Rucksters especially appreciated the Spartan Burpees, 8-count merkins and MCs.
The Ruck crew again appeared out of the foggy gloom as they prep for the Aug. 2nd challenge – strong work men. There is no ruck-friendly workout, is there?
What looked relatively innocuous on paper was apparently pretty brutal. 11’s with burpees and elbow plank jacks silenced the pax. Like a rookie Q or FNG – I yelled out “Viva” during the 11’s and Strange Brew rightly called me out on that. Is it ok to encourage the pax? Or let them suffer in silence? Perhaps a little of both – aye!
The hill work at entrance 4 of Rea Road was brutal, especially for the Rucksters. Bulldog’s suggestion of the backwards bear crawl was a gift to Radar…among others. #unsavory #sickandwrong
Few quick observations:
Udder can fly as evidenced by the smoking of his boots during the jailbreak. Nutter Butter apparently owns smoke boots as well.
An ailing Baracus came off the DL and pert-near spilled the merlot on a couple occasions
Our War Daddy – Matlock – added pain to pain – going with the “Shore’s Shoulders” during the arm circle segment of COP – strong work brother #missyouTheShore
Kotters to Baked Beans? Hadn’t seen you in a while brother; but then again – with 20 workouts in Area51 now….
Young Love & Baracus need to requistion a shovel flag for Anvil
Announcements:
F3 Dads camp at Camp Thunderbird Aug. 16-18. Sign up soon! www.f3nation.com
Tell friends, neighbors, etc. about Outland – new Sat. workout 0700 at Sun Valley MS/HS campus (Indian Trail area for those geographically challenged)
HDHH tonight at Vintners at 1800h #friendsdontletfriendsdrinkalone