Where is Mighty Mite?
15 pax gathered for some early morning shopping at The Maul.
The Thang:
Mosey in front of the movie theater for COP
SSH X 30
Merkins X 15
Mountain Climbers X 25
IW X 25
Mosey to the loading docks behind HT and Target.
Partner up for partner drags between the speed bumps ~ 30 yards.
Flap jack at each speed bump. Each partner carries for three ~30 yd lengths, totalling about 100 yards of partner drag.
Plank o rama
Circle up for Wack Jebb (Lower body Jack Webbs)
1 Squat, 4 knee up jumps. 2 squats, 8 knee up jumps……up to 5 squats.
Jacob Ladder up the hill next to Target. Run up hill, 1 burpee. Run down, run back, up, 2 burpees. ….up to 7 burpees.
Circle Up for Mary
LBCs X 25
Heels to heaven X 20
Rosalita X 25
Dolly X 25
Protractor(Wingman lead) for 1 min
Mosey back to the loading docks and find your partner again
Wheel barrow between speed bumps, flapjack to the next speed bump.
Bear crawl to next speed bump. Crab walk to the following speed bump.
Forward lunge walk to the next speed bump.
Backward lunge walk to the last speed bump.
Mosey behind the movie theater and settle into the People’s Chair.
Wall walk for 20 yards along the back wall of the movie theater. People’s Chair on the other side.
Mosey back to the starting point.
Run up the hill. 10 burpees. Run down the hill.
COT
Moleskin:
YHC forgot his phone and had to race back home to get it. When he pulled into the parking lot at 5:29 he saw the pax running to their first COP in front of the movie theater. Before they had a chance to do a SSH, YHC made his first appearance much to the chagrin of many of the pax. T-claps to Uncle Leo for taking the initiative to do an emergency Q.
During our work on the speed bumps, there seemed to be more trucks on the loading docks than usual. We seem to be making friends with several of the truck drivers. Hopefully we can convince some of them to come out to the gloom on their day off.
Wack Jebb is a lot meaner than his brother Jack Webb. YHC could barely breathe and count after the 5th round.
There are lots of steep hills behind the loading dock. Be prepared for something diabolical the next time I Q the Maul.
Announcements:
HDHH: Tonight at 6 at two locations. Vintner’s Wine Market in the Arboretum or Good Bottle Co, in Southend. The Good Bottle Co. is a HDHH convergence to raise funds for F3’s 24 Hours of Booty team.
Go to Day Zero at McAlpine Elementary on Saturday for the start of the challenge. Radar and Purple Haze have cooked up an impossible workout where you can find your limit and work to blow past it 8 weeks from now.
Bring a kettlebell to Monday’s newest workout, Foxhole, at Elon Park Elementary. If you don’t have a kettlebell, there are great deals on Amazon. YHC ordered one last Monday night and it was delivered on Thursday. If you don’t have a kettlebell and want to borrow one for a week or two, sound off on twitter before Monday and there will be several pax that are willing to help.
YHC and Mic Check will be dual Qs at The Maul next week.
If you are a regular at The Maul and would like a shot at Qing, sound off to either Mic Check or YHC.
Hamlet’s Haleys
The VSF was planted and 18 pax crossed into the DMZ.
The Thang:
· Run to Carmel Middle – 5 carolina dry docks at each speed bump (x3) with karaoke right / left mixed in. Plank to wait on PAX.
· To benches for dips in cadence / single derkins on your own (3x – 25/20, 20/15, 15/10).
· Run to side parking lot for COP
o 30 SSH
o 25 Imperial Walkers
o 1 hour of Bill Haley (burpees with ¼ rotation) 1 hr = 4 burpees.
o 25 Copperhead squats
o Circle of Death – SSH while PAX goes around circle with “hit it” – fall to ground and back up – continue SSHs (2x times around COP).
· Run to Baseball field – round the bases with crabwalk to second base / bear crawl to home plate. Plank to wait on PAX
· Run to Football field – Full length run with 5 rep pain stations at each quarter mark (5×4=20) cadence count
o 1 – Maktar N’diayes
o 2 – Mountain Climbers
o 3 – Bill Haley’s (1 hr)
o 4 – Plank Jacks
· COP for Mary (Holdem up through entire set)
o 25 Dolly
o 25 Rosalita
o 10 forward / 10 reverse Freddie Mercury
o 25 low flutter
o 20 Heels to heaven
o Protractor
o Drop em
· Indian run to parking lot
· Jail break to front of school
· Back to Carmel Park the way we came – 5 carolina dry docks at each speed bump (x2) with karaoke right / left mixed in. Plank to wait on PAX in church parking lot.
· 1 hr of Bill Haley’s
· COT
Announcements:
· Metro – F3 dads All summer – Freedom Park by the train – 0900 Saturdays
· Mud run trials – Mix master venue this Saturday 0630 – Marion Diehl Center
· F3 Dads Camp – Camp Thunderbird – Weekend of August 16th (see website).
MOLESKINE:
Hamlet brought the pain from the get-go at DMZ. YHC was hurtin’ from the off as the CDDs, then dips & derkins demanded some mumblechatter early on. Then came COP, but it was not your momma’s COP as Hamlet threw in the Circle of Death….and there was much silence among the pax.
The 180 foot crabwalk from home plate to 2nd base was particularly unsavory – thank you very little Hamlet.
Great to have 3 FNGs with us; one of whom – Kiwi – lives in Greenville and will hopefully join the Swamp Rabbit pax in the near future. Hope to see Love Boat and Soft Top back at DMZ among other workouts – good work fellas.
And T-claps to Hannibal for his first weekday post – strong work for the heretofore weekend-only warrior.
Nicely done Hamlet. Look forward to you Q-ing many more DMZ sessions in the coming months.
Aye!
11 Sounds So Easy
29 PAX, including 1 FNG, braved the humidity for a very soupy downPAINment.
10 burpees to start us off.
Rack ‘em, stack ‘em and mosey to the church parking lot.
COP (all in cadence):
- Good mornings x 11
- SSH x 25
- IW x 25
- 2 handed swings x 20
- Goblet squat x 20
- Halo x 20
- Around the world x 20 CW/CCW
11’s on the Hill (Right side only):
- KB Renegade Row at bottom / Turkish get-ups at top
Mary:
- KB side dips x 10 R/L
- Flutter kicks with KB press x 15
- Dolly with KB press x 15
- LBC x 20
11’s on the Hill (Left side only):
- KB Renegade Row at bottom / Turkish get-ups at top
Rack ‘em, stack ‘em and mosey back to flag. Throw in a few tricep extensions along the way.
Ladder challenge:
- Complete x number of reps for each of the 2 exercises, looping thru as many as you can until time is called
- Goal is 5 rounds with the following rep counts 10/20/30/20/10
- 2 handed swings
- Burpees
Moleskin:
- Lots of chatter from Bananas and Bulldog during COP. #giddyschoolgirls. Guess I need to make COP more challenging in the future.
- Summer time is here in full force as the humidity felt like 300% this morning. #extrasoupy
- YHC acknowledges cadence failure on the Halo exercise. Note to self.
- T-claps to Tiger Rag for hanging in there despite a back injury.
- So the 11’s with KB rows and Turkish get-ups looked like a lot on paper. It turned out to be brutal, hence the audible to shorten round 2. It seems like 7’s would have been better.
- Strong work by all during the ladder challenge. With only 6 minutes left, I knew the 5 rounds were aggressive. I only made it thru the 30 swings in round 3. Anyone come close to finishing the 5 rounds?
Announcements:
- HDHH Wednesday – 6 pm at Vintner Wine Market.
- Compass concludes study of True Measure of a Man this week and will begin a new series next week.
- First annual F3 camp at YMCA Camp Thunderbird the weekend of August 16 – 18. Details: http://f3nation.com/2013/07/03/1st-annual-f3-camp/
Sweat’in out the Swine and Swill
22 brave souls opted to rise up Monday morning to shake off the cob webs and haze from the weekend festivities and entered the gloom. Only to find out that Yo Yo Ma was making his Q debut and would be conducting the orchestra on this day.
Elementary Warm-up
– Mosey to Parking Lot
– COP
- SSH x 20
- Imperial Walkers x 21
- Merkins x 20
- Squats x 25
– Mosey to Playground area
- 10 Pull-ups / 10 decline merkins / 25 dips x 3 — plank when finished
– Mosey to far side of school
- Peoples chair – 10 burpees
- Peoples Chair – 20 mountain climbers
- Peoples Chair – 10 merkins
– Mosey to Track – ¾ speed bursts
- ¼ lap – 15 jump squats
- ¼ lap – plank / 6 inches hold
- ¼ laq – 20 LBC
- ¼ lap – 10 Burpees
– Mosey back to playground area
- 10 merkins into
Plank – O – Rama
Pass over to Zip-a-Dee for Adult size Beatdown!
– Mosey back to far side of school
Basketball DRILLS & Suicide 8’s
– start with 1 burpee
– sprint to the farside of court 1 and back
– sprint to the farside of court 2 (7 air squats) and sprint back to where you started
Basketball DRILLS Part Dos (that’s 2 for the non-espanol speaking PAX) & Suicide 6’s
– Same as above with Merkins and LBCs
Mosey back to the other end of the school but WAIT, there’s some wall so everybody grab some….
People’s Chair 60 seconds (part Uno)
Peoples Chair (part Dos) for 90 seconds incorporating air presses in cadence X30.
Mary
– Dolly X20 (HOLD)
– Flutter X20 (HOLD)
HOLD ‘EM — Run Stopper can I get a 10 count!
Freddie Mercury X20
Fantastic turnout for Yo Yo Ma’s Q debut. It was a beautiful day indeed as I think it was the first dry morning in about 18. Prior to launch, I heard many of the PAX comment that although the weekend was fun, could’ve used a few more days of recovery #wedon’tbounce back like we used to only to be told YYM was making his Q debut. Then the comments were, man really — PAX on their 1st Q always try to bring it (which he did)and we just want to sweat it out a little. Ask and you shall receive boys because although moisture wasn’t raining for the sky, it got steamy and wet quick as we got going.
I think O’Tannenbaum #renamedJohnnyComeLately was still stuck in a time warp from last Saturday in Outlands where he peddled to the workout on 2 wheels because he showed up just in the nick of time but had that pour sedan sideways and definitley didn’t have 4 on the floor if you know what I mean.
It really pained me to hear PP (Powder Puff) get renamed to Hair Band. PP was an awesome moniker but Hair Band is pretty good too #SkidRowRocks… Great showing by Deadwood who came out for the first time today and he brought it strong. Great to have you and keeping coming out brother, I promise — it will NOT get easier!
Sweet Sixteen
Original artwork by Wing Man
Posted on behalf of Puppy Love
VSF planted and we launched @ 0530 with a ready PAX posting up to celebrate the 16th of July
The Thang:
Short jog to the Corners for a warm up – theme of the day is16 with all our work revolving around that:
SSH X 16
Windmills X 16
Merkins X 16
Plank: Right/Left/Regular
Longer run to the Tower of Pain – aka Premier Parking Deck for a game of “Pick 16″. Puppy Love wrote out 16 different pain stations on slips of paper and packed those in an envelope. Each PAX will pick one from the pile at each level of the deck, lead the exercise for a 16X rep, then we are off to run to the next level and Repeato. Mighty Mite thought their may be candy in the envelope when PL asked” Guess what is in here? He was wrong and suffered the consequences for the next 35 minutes.
Run back toward the launch point with a brief stop to the ground for Protractor led by Briskett – 16 degrees was a creative and painful choice. Well done!
Solid performance by all of the team with serious water weight dropped i the parking deck – -was nearing 150 degrees in there (or at least felt like it…man it was HOT in there).
COT
Welcome to our FNG, Cable Guy who was EH”d by Philmont – -his second for the Bagpipe. May put him in charge of Recruitment if this keeps up
Foxhole’s Monday Kettle Bell workout at Elon Park Elementary needs more victims – -give it a try.
Mighty Mite on for Q next week at Bagpipe – -be WARNED
Boys of Summer
No All-Star break for the 15 men, including 2 FNGs, who launched into the Monday morning gloom at #F3BaseCamp. Here’s the downPAINment that started the week off right.
The Thang:
Before leaving the parking lot, 5 burpees OYO.
Run down the steps and onto the centerfield grass of the first baseball field on the right for the COP.
- Warmup: SSHs – 15 cadence, Merkins – 15 cadence, IWs – 15 cadence, Squats – 15 cadence, LBCs – 15 cadence.
- ~10 minutes of She Hate Me: 10 Merkins, 10 Jumping Lunges, 20 Flutters…rinse and repeat until time is called.
Mosey down to lower baseball field on the right to get some of The Beast (sort of). Line up on the left field line and do 6 reps of the called exercise along the left field line, in centerfield, along the right field line and with stops on the way back (only 5 stops, hence the “sort of”). But we ran a lot in between.
- CDDs
- Squats
- Dollies
- Merkins
- Calf Raises
- LBCs
Mosey back toward the parking lot.
- First ramp – lunge walk up
- Second ramp – backward lunge walk halfway up, bear crawl other half
Grab some wall at the building for some People’s chair: regular, right leg up, left leg up, tip toes and regular.
Circle up in the parking lot for some Mary: High Flutters – 15 cadence (hold it), Rosalita – 15 cadence (hold it), Protractor (crowd pleaser), Russian Twists – 15 cadence
Finish it up with 5 burpees OYO.
Moleskin:
- Quiet crowd…not a lot of chatter. Not sure if it was from the She Hate Me or from a weekend that was perhaps a little too strong.
- But it was certainly was a solid effort by all the Pax, including our two FNGs (Spinner and Homeboy). Welcome to F3 brothers…keep coming out. I would say it gets easier…but it doesn’t. The pain is addictive though.
- With the LBCs and Flutters, most of the standing water in the outfield grass was soaked up into our clothing. #F3GroundsCrew. Heartthrob’s white t-shirt is never going to come clean…sorry M. Heartthrob.
Announcements:
- F3Dads at Camp Thunderbird in August. Check out the website and sign up.
PreBlast- Day Zero Challenge
It is time to challenge yourself. Come out and beat the old you. Or come out and challenge the new you. 9-28-2013, See below for details. HC in comments
The Day Zero Challenge
This Saturday will be the first of a recurring challenge at Day Zero.
We all dedicate a great deal of discipline, time and effort into participating in F3 workouts. Purple Haze and I want to help you measure your results on a regular basis. The event will consist of several exercises completed over a 1 hour period. It will be the same every time we hold the Day Zero Challenge. (We are thinking every 8 weeks or so). The clock will start at 0700 and end at 0800. You will measure how far you get within the cycle. And then the next time you do it try to exceed your last.
There will be no coupons, sandbags, etc. It will be just you, your body and your mind. I think it is a safe assumption that the exercises chosen will be difficult and so will the amount you have to do. We wouldn’t call it a challenge if this wasn’t the case.
There will be no heroes in the back blast or scores posted. If you want Purple Haze and I to keep track of how far you get then we are happy to do so. That way you do not have to worry about tracking your improvement.
Things to consider:
- If you need to warm up, show up early and do so. The clock will start at 0700. We will have a timer out there so everyone is on the same page. We may even have some tunes going. (requests for music is acceptable but nothing promised. Keep it clean)
- We will meet in a COP on the lower fields. This is where we will start. The exercises and clock will be posted so you can see.
- 2.0s are welcome but keep in mind that the purpose of this is for you to progress as far as you can within the hour time allotment.
- Good form is always a topic at Area 51. Especially when certain individuals are present. You should know the right way to do the exercises. No one will call anyone out. Integrity is expected in everything we do. This is about you only. (Of course, I am sure there will be some healthy motivational banter out there too.)
- Bring water because you will be smoked at the end of this.
Here is an example of how it will work. The sequence has not been determined yet but will be soon. Each set of exercise is followed by a lap around the track. (The lap will consist of every inch of the cement track. If you stay on the outside edge you will be fine. I note this because there are places where you could cut across (basketball court). We will try to put some cones out to guide you)
COP-
Exercise #1-
100 Burpees
Take a lap.
Exercise #2
100 Squats
Take a lap
It will go on like this until one hour expires. We hope to see you all out there. The following Hard Committed Saturday night. I thought is best to put them here so they know I didn’t forget. HC in the comments below. That way you know you will do it. We look forward to seeing you out there.
-Radar
Hard Comitted
Bulldog
StageCoach
Stone Cold
Good Hands
Spackler
Bananas
Yo Yo Mah
Wiggler in Need of a Q!
Always wanted to Q an F3 workout but never had the opportunity? We here’s your chance!
Kenyon Slider is on the DL (knee – basketball) so the Wiggler needs a Q (or two) for at least a couple of weeks. Email me at bmuller@charlottepipe.com if you can step in. Its easy – all you have to do is show up and finish last (like I do). “Lead from behind” as it were. Any takers?
Otherwise – you can Q yourselves – 6:00 am summer hours – corner of Foxcroft and Rothwood. 3.32 miles of fellowship pace fun!
Are those basketball players on a soccer field?
5 of Ballantyne’s brave shed the fartsacks and posted for round 2 of the Foxhole. It was a good turnout and we had a great pain session, but we are still looking for the remaining SOB’s to get in the trenches. If you are reading this and you didn’t post, you should be feeling the peer pressure about now… Aye!
The Thang:
Warm-up COP in front of school
– SSH x 30
– Front lunges w/ twist x 10 each leg
– IW x 30
– Side lunges x 10 each leg
– Mountain Climbers x 25
– Back lunges x 10 each leg
LBJ w/ KB to parking lot by the fields
– 2 arm swing x 20
– KB on ground with toe taps x 30
– 1 arm clean x 10 each arm
– KB slingshot out in front and around back x 10 each way
– 1 arm swing x 10 each arm
– Russian twist x 15
LBJ w/ KB above head to the field for a little Tutorial-o-Rama: Turkish Get-Up
– 5x shoulder lifts, 5x lift to elbow, 5x lift to left hand, 5x lift hip off ground, 5x leg up and under, 5x sweep leg and stand,
– 5x Turkish Get-Ups on each side
Partner up on one side line (KB size matters)
– Partner 1: Merkin rows w/ KB, Partner 2: High knees to other side line 10 knee-ups & back, flapjack
– Partner 1: Figure 8, Partner 2: Karaoke to other side line 20 mountain climbers & karaoke back, flapjack
– Partner 1: Squat w/ 1 arm shoulder press, Partner 2: Butt kickers run to other side line 10 squats
6 Minutes of Mary
– LBC with KB
– Dolly with KB press
– Mission Impossible
– Freddy Mercury (bicycles)
– High plank supermans
– Side low plank hip drops
5 minutes left – head to playground for AMRAP pullups
Then run to COT with KB
The Naked Moleskin:
It was a great day in the gloom. About half way through the workout, the PAX thought they were being stalked by an anonymous red coupe idling at the locked gate to the fields. The concern grew as 20 more cars piled into the parking lot. As the newcomers filed onto the field, the speculation continued. Maybe they were lacross players? Maybe football? Soccer? Market Timer offered basketball as an option. In the end, they were either soccer or baseball players. I swear I saw a baseball bat. Looks like we are not the only ones who know how nice this facility is.
Welcome to The Worm for his first visit to Foxhole. It is good to have you brother. Make sure Mic Check follows through and joins us next week!
Mighty Mite showed us how a 45 lb bell is swung. Strong brother!
Thanks all for joining the PAX this morning and humoring YHC with lower reps / better form and the Tutorial-o-rama session. As TR mentioned last week, taking it slow and focusing on form will pay dividends and will allow some serious beat-downs to occur injury free in the coming weeks.
Market Timer on Q next week. Come prepared!
Border Patrol – Outland Launch / Area 51 Convergence
25 Dedicated men gathered in the Gloom of the Sun Valley campus from all directions.
The Thang
Warmup (middle school disc golf field)
- SSH x20
- Imperial Walker x20
- Mountain Climbers x20
- Squats x20
- LBCs x20
- Perfect Merkins x10
Cross Campus Patrol Begins (middle school to elementary School)
- Lunge walk through the gauntlet
- Run campus from middle school to Playground at Elementary School
She Hate Me @ Playground
- Donkey Kicks
- Dips x20
- Jump-ups x20
Continue Patrol campus borders (elementary school to high school)
- Indian run with sprawls to start
- Partner Carries down the dirt path (until lead PAX calls audible)
- Man-maker Merkins (amrap)
- Supine pull ups x20
Pass the baton to 2nd Half Q (Zip)
- – 1/4 mile Mosey over to the football stadium
- – Overcome the obstacle they call a fence and get over it safely
Rail Work
- – Everyone grab some rail for a nice leisurely rail plank walk
- – Those not on the rail play London Bridge and bearcrawl to the front of the line.
- *** This was an epic fail as Q did not anticipate having a PAX as large as 25 so we called an audible.
Bleacher work (Stadium Style)
- – Sprint up the near side of the Home Team’s stadium bleachers
- – Side shuffle left to the far side
- – Sprint down the far side bleachers
- – Side shuffle right to the other side
- <Plank> followed by 20 dips in cadence
– Sprint back up the near side bleachers
- – Sprint across to the far side
- – Sprint (gingerly) back down
Hit the Track and mosey over to the Visiting Team’s side of the field for some more bleacher work
- – Frontwords Bearcrawl up to the top of the stadium bleachers
- – Sprint to the other side
- – Mosey back down to the bottom
- – Sprint to the other side
- – Reverse bearcrawl up to the top of the bleachers
- Another fail – these concrete bleachers weren’t conducive for shorties.
**Audible**
- – Bunny Hop up the stadium bleachers
- – Sprint to the other side
- – Mosey back down to the bottom
Running short on time and the PAX is still a ways out so time to come up with an exit plan…
– 3/4 circuit around the track and hop over a 4 – 5 foot concrete/cement wall.
- – Quick Mosey back to camp (1/4 – 1/3 mile)
- Time for some Hendricks!!
- JH#1
- – Partner 1 planks
- – Partner 2 jumps over and backwards belly crawls back up X5
- – Flabjack and ladder down to X1
Circle up for Mary
- – Dollies 20X (in cadence)
- – Hold ’em
- – Flutter 20X (in cadendce)
- – Hold ’em
- – O’Tannenbaum – can I get a 10 count
- Drop ’em
Q is informed that we still have a little over a minute to go
So to close – 10 burpees on your own at the request of Donkey Kong
Moleskin:
- Thanks to our Area 51 brothers who made the trek to plant Outland’s shovel flag on the disc golf course beside the Sun Valley middle school. The PAX parking in the Middle school lot and the High school lot converged in the marshy wastelands of the campus for an epic opening.
- Farside and O’Tanenbaum made a solid showing by arriving in the Outland on peddle power. 20 miles round trip. Strong work brothers!
- The Tour de Stade started with a bang as the PAX scaled the fence for some fun in the bleachers. Next time everyone is bringing ski masks and urban camouflage to avoid any undue notice from the local authorities.
- Unfortunately we ran out of time before we had a chance to use the obstacle course but bring your gloves because it’s going to be a staple on the menu at Outland.
- The crew mill be much smaller next week so it’ll be a great chance to invite any Indian Trail “locals” for an introduction to fun F3 style.