Beastly Knerkins
5 pax took on the Beast and other assorted trials as a warm-up to their weekend.
The Thang:
Jog around concession stand and baseball field and back to front field
COP:
- SSH – 20
- IW – 20
- Arm Circles – 10
The Beast:
- 6 reps at 6 stations, every 20 yrds along the front field:
- Jump Squats; Merkins on your knuckles (Knerkins?); Flutter; Speed Skater; Situps; Knerkins
Playground:
- Pullups or Supine Rows – AMRAP
- Lunges – 10
- Good Mornings – 10
- Rinse & Repeat – 4x total
Baseball field:
- Karaoke; Back Peddle; Side Shuffle; Back Peddle; Karaoke
Concession Stand:
- Box Jumps or Step-ups – 15, 15, 10
- CDD – 15, 15, 10
- LBC – 15, 15, 10
Playground:
- Knees-to-Elbows – AMRAP
- Jump-overs – 10
- Derkins – 10
- Rinse & Repeat – 3x total
Switch over to Low Tide as Q
- Jack Webb – to 5/20
Mary:
- Protractor for 2 min (#crowdpleaser)
Time’s Up
COT
Moleskin:
The small number of pax didn’t lend itself to lots of mubblechatter, or maybe it was the Beast that suppressed it. YHC has got to remember to build in more opportunities to catch our breath, but we made due with several 10 counts.
Merkins on our knuckles were introduced, and we decided they needed an appropriate name – Knerkins seemed to fit.
Also introduced were knees-to-elbows, where we learned Bubbles does them all the time when visiting the Fern and shared his tips with the pax (control your swing).
No new announcements.
Challenge Accepted
The #F3DayZero Challenge was issued and 17 men accepted.
The Thang
We did the exercise outlined on the giant weinke and then ran a lap around the 1/3 mile track after each exercise. The goal is to push yourself and get as far as you can (and past your point from the previous Challenge). These are the exercises of the Challenge:
- 100 Burpees
- 150 Calf Raises (50 in, 50 straight, 50 out)
- 100 Ski Abs
- 100 Merkins (25 diamonds, 25 narrow, 25 regular, 25 wide-arm)
- 100 Deep Squats
- 200 LBCs
- 100 CDDs
- 100 Knee Jumps
- 100 Russian Twists
- 100 Nipplers
- 100 Jump Squats
- 100 Mountain Climbers
- 200 Shoulder Raises
- 100 Jumping Lunges
- 200 Dollies
- 100 Hindu Merkins
- 100 Squat Jacks
- 100 Groiners
- 100 Burpees
Moleskine
The Challenge is tough. It is all about you versus you. But you are not alone…you have all the other guys pushing through the same Challenge and encouraging one another throughout.
When comparing the results of this Challenge to those of the prior two, the Pax have improved. Until today, the farthest anyone had gotten in the hour was a 3/4 lap after Jump Squats. Today, 2 pax made a full lap after the Shoulder Raises. That’s a lot of reps and over 4 miles of running…in one hour.
2 pax stayed overtime to finish the list above and log in excess of 6 miles of running.
Announcements
We all know them by now.
Killer B’s on a Swarm…
16 nasty beasts showed up for a Killer B’s led beatdown. The weather was gloomalicious with 50’s and a mist, so we made sure that nobody could enjoy it.
COP: (Baracus)
SSH x 25
IW x 25
Mountain Climbers x 25
Mosey to the track
Farmer Carry KB Chasers:
Partner up – KB size matters
Partner 1 does 10 merkins then sprints to catch partner 2. Continue until 100 merkins completed. (50 each)
100s: Stay with parnter, 1 partner performs exercise while other partner runs around track. Keep going until cumulative repetitions reaches 100.
– Bicep Curls
– Upright Rows
– Overhead Press
– Overhead tricep extensions
Mosey to playground (Bananas)
5 rounds as fast as you can of:
20 pullups
30 merkins
40 LBC’s
50 squats
Audible at round 3, Lawn mower rows for pullups
Audible at round 4 calf raises for squats
COT
20 two handed swings (in cadence)
20 (10 each arm) snatches with professional demonstration from Byron.
20 flutter press w/ bell (in cadence)
15 dolly press w/ bell (in cadence)
Recover
Moleskin:
Beautiful morning for our workout. Baracus dipped us right into the pain with farmers carries and merkins which generated about 3 laps of sprints, unless you were with the Q in the remedial class, (Crab Cake/Baracus) who managed 4 laps #slerkins. Our Queen City DJ’s showed that they are in their prime in the music industry as The Hoff and Wolfman spent about 10 minutes each fixing the tape that was eaten by the jambox or angling the broken antenna to make sure Michael Bolton was coming through clearly. I’ll be honest with you, I love his music, I do, I’m a Michael Bolton fan. For my money, it doesn’t get any better than when he sings “When a Man Loves a Woman.” #officespace. Bad music, red clay, and kettlebells, no better way to start a Saturday. Thank you men for letting us lead. Have a great weekend.
Announcements: Don’t forget to get your canned goods to Calvary for Thanksgiving, Crab Cake and Hops are on point for this if you have any questions. Also, Busch and Tiger Rag will be leading some pre-game KB work on Wednesdays and Fridays. Follow them on Twitter to find out where the fun will be.
Centurion takes on the Murph – Ready for Round 2
33 men gathered in the gloom around the virtual shovel flag to pay respects to Lt Micheal Murphy and the workout named after him.
The Thang:
COP
SSH X40
Mtn Climbers X20
IW X20
Run 1 mile
Perform the following (most did 10 sets of 10/20/30)
100 Pull ups (assisted or Australian – as necessary)
200 Merkins
300 Air Squats
Run 1 mile back starting point for some Mary led by Hops
COT
Naked Moleskin
This is a you versus you. Can be timed but in 45 minutes much of the PAX had to settle for getting in as many sets as they could. The run may have been slightly over 1 mile and the warm up COP required precious minutes but the goal is to do the best you can and get better each time.
Great crew and I love the age difference (two Doubles Hates at 27 all the way up to WD of 60+). Foot wedge was new to Centurion and picked a good one as the murph always pleases.
Anyone looking for a Christmas gift for Philmont can buy him a new joke book. Some of the PAX were complaining about reuse of old material.
Long Distance stepped up to Q on Black Friday and Run Stopper quickly jumped in to co-Q, reminding everyone that it was “Black Friday”. Luckily that PAX will not have to wait in line for a beat down and all the “gifts” at Centurion only require sweat.
Announcements:
Convergence at the Rock on Turkey Day.
Tutoring continues and you are encouraged to invite others including high school age kids and older, wives, girl friends (not on the same day), neighbors, grand parents. F3 has Thursday but the programs can use more help Monday thru Thursday.
Preblast: Stonehenge 11/23
If you missed the pre-preblast, check it out here http://f3nation.com/2013/11/19/pre-preblast-stonehenge-nov-23/
If you are distraught over the limited running format for Stonehenge tomorrow, come at 5:30 for a fellowship run before the “Ruck and FNG fiesta”. The pace will really be fellowship and no man will be left behind.
Tomorrow’s workout is going to be a painfest so a kettlebell warmup session is not suggested. Feel free if you want, but YHC is not doing it.
The plan for the main event is locked and loaded. We will be covering between 0.5 and 1 mile tomorrow so this is not bad at all for rucking it. Finalize those budget rucks and bring them out. The more creative the better.
See you in the Gloom!
The Dawn of The Liquor Cycle
8 PAX posted at SPEARHEAD today and were lead through a routine that would have even given a GRT Cadre heartburn…
Extra Credit: 04:45 1.5 Mile Ruck with 80lbs Coupon
05:15 1 Mile Run with Ruck (11 Minutes)
The Thang:
SS5 x 35
Slow Squat x 25
Selection Test:
– Selection Style Push-ups for 2 minutes (target 55)
– Selection Style Sit-ups for 2 minutes (target 55)
Mosey to End Zone – Every 10 yards perform new exercise
End Zone: Monkey Humpers x 25 / Bear Crawl to 10 Yard Line
10 Yard Line: Imperial Walker x 25 / Low Crawl to 20 Yard Line – Packs off, move pack on ground
20 Yard Line: Flutter with Chest Press x x25 / Duck Walk to 30 Yard Line – Packs on
30 Yard Line: Parker Peter x 25 / Bear Crawl to 40 Yard Line
40 Yard Line: Belly, Back, Feet x 15 / Low Crawl to 50 Yard Line
50 Yard Line: Peter Parker x 25 / Duck Walk to 40 Yard Line
40 Yard Line: Jack Webb x 8 / Bear Crawl – Packs off, move on ground to 30 Yard Line
30 Yard Line: Ruck Curls x 25 / Low Crawl to 20 Yard Line
20 Yard Line: 8 Count Body Builders x 10 / Duck Walk to the 10 Yard Line
10 Yard Line: Mason Twists w. Ruck x 25 / Bear Crawl to End Zone
Partner Carry to 50 Yard Line / Flapjack Partners / P2 Carry to End Zone
Ruck Carry Ladder:
All Pax Plank at the End Zone
PAX 1 Carry all Rucks to 10 Yard Line. 1 by 1 next person sprints to 10 yard line and back to retrieve 3 Rucks. Once 3 Rucks are on the 10 Yard line, the next person goes and 1 by 1 carries 3 more rucks to the 10 Yard Line. Once all Rucks are on 10 Yard Line, PAX 1 moves 3 Rucks to 20 Yard Line. Rinse and Repeat until all Rucks are moved down the Football Field
Rest of PAX Plank Up and perform Merkins until all PAX move Rucks
LBC until the rest of the Rucks are back
Strong work as always from the PAX today. I named this post The Dawn of the Liquor Cycle for a reason. Watching him come along as a site Q has been a wonderful thing to see. LS- you killed it out there today. That routine that tested us in every way possible and it was very well thought out…However your audible at the end (on the fly) was amazing. You created a cool and challenging routine with the Pack Carries that I know we are going to use/modify over time!
Additionally, Liquor Cycle carried me (The Hoff) for 50 yards. I had a 47 lbs pack, weighing in at a hefty 235 and his pack at 40lbs, he shouldered 322 pounds #superhuman!
As for the PAX there were times when I looked over and saw everyone moving as a group and going through the Suck together as a team. As a result, SH is making us a well oiled machine!
On Behalf of Liquor Cycle, thank you for training with us this morning and please sound off below if you have comments about this workout.
Respectfully,
The Hoff (On Behalf of Liquor Cycle)
I think it counts……
18 pax put in work this am. Some showed up early for a little Busch led pre game. See the work out here. http://rkcblog.dragondoor.com/the-9-minute-kettlebell-complex-from-hell/
The Thang
- Little mosey around the way.
- Circle Up
- SSH
- Ski Abs
- Mountain Climbers
- Mosey over to entrance sign and partner up in 3s
- Hair Burners and Sand Bags all the way around the church campus. 5 pain stations along the way.
- P1 starts pushing plates while P2 and P3 run down and do a designated sand bag work out. When they hit the number P2 and P3 run back to the plates and one of them takes over. The other two run back to the pain statin and do the reps again. This goes on until the plate gets to the pain station
- Pains Stations
- 25 over head press
- 25 rows
- 25 alternating shoulder press with squat
- 25 Carolina dry docks
- 25 merkins
- Once every finishes we mosey over to the hill for some more work
- 200 team merkins. Only the ones at the bottom of the hill count
- Same Concept- P1 starts at the bottom doing merkins. P2 and P3 up the hill and complete 10 diamonds. Back down and relieve p1. Other two packs up the hill for 10 diamonds until the 200 merkins are complete.
- Team Sprints and Bear Crawls
- Same Concept- P1 starts bear crawling. P2 and p3 sprint out 50 yards and back. Switch out the bear crawler and do this until the bear crawler get to the end
- Mosey in the wrong direction so we get some stairs in before heading back
- Jail Break to the flag pole
Mary
- 25 or so reverse crunches
- 20 or so slow count bicycles
- 40 seconds of ski abs on your own
Moleskin
Strong work by the group today. The pre gamers definitely got their moneys worth. There was a bit of confusion on how the hair burner and sandbag routine would work at the beginning. YHC must not have explained it well enough. We got it together by the first pain station though. I expected this to take a lot longer than it did. I still had 17 minutes left once we got to the end. So the hill work and bear crawls were a bit impromptu.
I don’t have any funny moments to mention as it was all I could do to focus on the task at hand. We moved those plates a long way (.49 mile) with really no breaks.
Keep Geraldo in you thoughts and prayers. He hurt his back during the KB and had to call it a day. Tiger Rag had him sign a disclaimer right before he left
I should mention Spackler texted the captioned right after the work out. I think it counts
Announcements
Day Zero Challenge tomorrow- Haggis HCd today
Punt, Pass, & Kick…with Lasers
15 men arrived at Charlotte Christian to “kick off” the day right (pun intended).
Warm-up: Jog to football field.
COP (on field):
- SSH x 25
- IW x 25
- Mountain Climbers x 25
Field work (start in end zone):
- Sprint 100 yds to other end zone / Jog back (repeat)
- Walking lunges 50yds / Sprint 50 yds / Jog back
- 25 squats, 10 burpees, 25 merkins
- Walking lunges 50yds / Sprint 50 yds / Jog back
- 30 alternating lunges, 20 merkins, 20 squats
- Sprint 100 yds to other end zone / Jog back (repeat)
Bleacher work:
Round 1
- Run steps – one time up, one time down.
- 20 triceps dips on bleachers
- Run steps – two times up, two times down
- 20 triceps dips on bleachers
- Run steps – three times up, three times down
- 20 triceps dips on bleachers
Round 2 – repeat, but replace tricep dips with derkins
Punt, Pass, & Kick
Split into 3 groups. Each group does each station and rotates to next station
Station 1 – Punt fielding
- Take turns fielding punts from each other until all have had a chance to kick.
- For each punt missed group does 5 squats at the top of grandmother mountain (max 20)
Station 2 – Pass & Catch
- Take turns going out for a pass of at least 25-30 yards
- For each incomplete group does 5 merikins at the top of grandmother mountain (max 20)
Station 3 – Kicks made
- Take turns kicking field goals from the 10 yard line
- For each missed kick do 5 burpees at the top of grandmother mountain (max 20)
Jog back to parking lot for COT
Moleskin:
It was a perfect Friday morning to be out in the gloom. YHC decided to attempt another edition of Friday Fun-day by again trying to work in a little football theme. 3 footballs came with me, including Nerf Firevision frames. Hey…we’ve already learned it’s hard to catch a football in the dark…this was the solution. This has to the first time an F3 workout incorporated lasers!
After running up and down the football field several time, and spending some quality time on the bleachers, the pax was beginning to wonder if we were actually going to use the footballs or just use them to decorate the 50 yard line. Once finishing our bleacher work, we returned to the football field to demonstrate our masterful football skills on the same field that Charlotte Christian won the State Championship two weeks before. Don’t worry Panthers…no roster spots are at risk with this bunch. Even with the firevision, the pax still found it difficult to catch the ball. The punts weren’t pretty, and the field goal kicking would have made any Florida State alumni proud. So needless to say, the pax spend plenty of time doing exercises on top of Grandmother Mountain. And another first … the words “I can see those lasers so clear from up here” were spoken on the mountain.
All in all, it WAS a fun workout, and I thoroughly enjoyed leading the pax. Thanks for the opportunity!
Welcome to our 2 FNGs, Mr. Brady and Cosmo. Interesting method of EH with Mr. Brady. Last week when YHC was jogging home from Joust, he ran up next to me and started asking questions since he had seen me leave the pax back at Charlotte Christian. I welcomed him to join us and a few minutes later he sped off into the darkness, leaving YHC dragging his butt down Sardis Rd. Thank you both for coming out this morning! I hope you both enjoyed the workout and will come back for more.
Announcments: Compass immediately followed at the Arbo Chik-fil-A, Start thinking about BRR in 2014 (registration process will start early in January).
Three’s Company
All of this getting back to work business is really getting in the way of writing backblasts. Finally, here is your belated Fast Twitch backblast…
The Thang:
Warm-up mile run on the track, followed by LOP:
- 30x SSH
- 20x IW
- 20x Jump squats
- 20x strikers
Back to the track:
- One half lap (200M) at full pace – approximately the pace you would do when racing the mile (not quite a sprint, but close)
- Finish the lap (200M) with a moderate jog
- Do it again, half lap full pace, finish lap with moderate jog
- Full lap (400M) at the full pace
- Full lap (400M) at moderate jog
- Plank to wait for everyone.
Repeato 3x
Line up for mary in the field (dollies, backscratcher, lbcs, flutter, all 20x)
Final lap to cool down and head back to parking lot.
Total distance: 4.4 miles
Moleskine:
- After just wrapping up Thunder Road, having a (kick-ass) Panthers game on MNF, and chilly weather, we ended up with a bit of a smaller, yet dedicated Fast Twitch company this morning
- Now that we are finished with our longer endurance races, we’re all getting back into our shorter-distance races, prepping for the Joe Davis 5k in January. These short distance drills (h/t @bratwurst) seemed to do the trick today
- Somehow blasting out the Mary at full speed left YHC sore for the past two days – maybe its time for some yoga?
- Lots of talk about the game and how refs interpret rules today. No Tuesday morning quarterbacks, here!
- Spackler and Rock Thrill now officially get the Most Dedicated Fast Twitch runner awards, and we’ll look forward to seeing them challenge Material Girl in the next Charlotte marathon.
Aye!
Southern Hospitality and Serenity
Tired of the hustle and bustle of the running at #F3DevilsTurn? Fed up with the traffic on Rea Road drowning out the cadence of even the loudest Q at #F3Hydra? Then you need to make #F3RebelYell your Thursday morning destination spot. Nestled in the woods of South Charlotte, just off the beaten path, you’ll find #F3RebelYell. And once you step foot on the hallowed grounds of Polo Ridge, you’ll feel that serenity that’s eluded you at other sites, where the city lights drown out the natural beauty of the moon and stars. And when you are greeted by the site Qs with a handshake and pat on the back, you’ll know whatever you had to do to get there was worth it. And if you’ve ever been offered a cup of Spackler’s magic cider, you know you won’t find a site more welcoming…that’s guaranteed.
Never was the southern hospitality more evident than this morning, when #F3RebelYell welcomed several site FNGs, including one Dirty McDeuce. But before his full indoctrination, there came the COP. A nice run along the path by the historic log cabin school houses to the back lot of the property brought us to a place of utmost tranquility, where the stillness of the moment was only interrupted by the sounds of deer scampering through an adjacent field, squirrels foraging in the nearby woods, birds welcoming the rising dawn from their perch in the treetops, 12 men enthusiastically counting in cadence and Joker unleashing natural gases into the atmosphere. Never has a COP of 40 SSHs, 20 Merkins, 25 IWs, 25 Mountain Climbers and 25 LBCs been more exhilarating.
Then our guest for the morning was introduced and Dirty McDeuce took center stage for 4 sets of 3 exercises to 12 in cadence reps with a 12 second rest in between each exercise. So that the Pax could fully experience the vastness of the Polo Ridge property, we toured the site by moving from one location to another in between the Dirty McDeuce sets. Since the back lot had much to offer to engage all the senses, we stayed there for the first set that included Merkins, Dollies and Jump Squats. From there we moved to one end of the paved paradise behind the scholastic center for the second set that included CDDs, Flutters and Jumping Lunges. For the third set, we traversed to the other side of the paved paradise where we did Narrow Merkins, Rosalitas and Slow Squats. Settled at the base of a rolling hill on one side of the property there’s a beautiful picnic area where we accomplished Decline Merkins, LBCs and Step Ups for our fourth set. Thank you Dirty McDeuce for all that was done.
Next we moved to an onsite rock wall for People’s Chair… a couple of rounds of left leg up, right leg up, on tip-toes with some 10 counts and words of encouragement with an international flair from Long Distance. Again, the natural sounds and smells of Joker’s flatulence filled the air. There was an indescribable oneness among the group at that moment. Despite the Pax affinity for the rock wall, we returned to the paved paradise for a vitalizing round of the Burpee/Squat Suicide Ladder with stops by each basketball goal. Another reminder that #F3RebelYell has something for everyone.
With the time of our departure drawing near, we ran back towards the site Welcome Center. But first a slow down to take it all in with some Lunge Walk followed by Squat Pivots, which offered the unique perspective of a panoramic view of this picturesque location. A mosey to our launch point left us with time for some Mary of 25 Dollies, Various Protractor Angles, 10 Groiners, 25 Peter Parkers, Some Plank Work and 25 LBCs. Having completed our tasks, we gathered for a COT and said our goodbyes. All of us left with the satisfaction of a job well done but not before Crabcake took this experience over the top by offering us pinch of his mystical recovery snack. There’s just something about #F3RebelYell that feels like home.
Announcements – All the same ones.