Not a pretty view this morning from the summit of North Face
The shovel flag was planted, and after waiting on late-comers Lost Weekend and Red Card – 14 men set out on another humpday Anvil excursion.
The Thang:
Jog 1/4 mile to the far end of campus for COP
COP:
Peter Parkers x20
Hand Release Merkins x20 (tired of seeing head-bobbin’ 1/2 merkins)
Seal Jacks x 20
Parker Peters x 20
Squats x 20
Jog through the gloom to the bottom of North Face.
Run up NF as quickly as possible.
Plankorama at top
Run back down/around to bottom of NF again. 14 pax bravely stared up the steep ascent again, and only YHC and PH knew what was to come…..
Backwards Bear Crawl up NF — 14 pax not so bravely staring down NF, arse-first up the monster hill (more to come in Moleskine)
Plankorama at top
CDDs x 20 (apparently this is to be a shoulder-smokin’ workout)
Jog to wall in front of gym
People’s Chair with 25 push presses
Wall Walks (BTW) 1/2 way down the wall
Dragon Walk Merkins down the prescription turf hill
People’s Chair with hands extended overhead and out front
Mosey to parking lot
Plank challenge for 5ish minutes: plankorama with 10 hand-release merkins on the minute
Sprint 50 yards down & Sprint 50 yards back – 4.5x with following Mary exercises afters sprints 2, 4, 6 & 8:
Dolly x 13
Slow Flutter x 13
Freddy Mercury x 13
Windshield Wipers x 10
Jog to entrance road
Lunge Walks, High Knees, Karaoke L & R, Backwards Run back to launch point
10 burpees OYO to finish
Moleskine:
Pretty confident saying the pax got their money’s worth this morning. The backwards bear crawl up NorthFace was as unsavory as it sounds. Must credit Purple Haze with planting that seed in YHC’s mind the day before. Planned to do it 2x, but audibled instead…but we’ll do this one again.
Didn’t really intend to do a shoulder-heavy workout, but that’s what happened.
Gummy and PH were their normal witty selves as we traversed the campus. Strong work by all the pax today. Hacksaw getting stronger and stronger – T-claps & keep it up brother. Agony & Fletch were flying on the sprint work.
Must admit I struggled with Red Card’s name in name-o-rama….but figured it out without the help of everyone’s favorite British interpreter – Bulldog.
Great prayer by Baracus to close things out.
Always love Q’ing fellas. Thankful for the opportunity given by Baracus & Young Love. Thankful, too, for the real brotherhood that’s formed amongst the Pax.
Announcements:
Praise God & congratulations to Radar and M. Radar on the birth of their 3rd child – Molly Jane Conder — “MJ”. Word is she favors her mother….and YHC can confidently speak for all the pax in saying we’re all grateful for that!
Sign-up for USMC Mud Run – April 12, 2014 – Nov. 13 deadline – don’t need a team – we’ll find you one.
3rd F workouts – check email and website. All are welcome at any of the 4 A51 workouts – Aftermath (W), The Yardstick (Th), Compass (F) & The Stand (F).
Joe Davis Memorial Resolution 5k Run – Sat. Jan. 4, 2014 – signup! Convergence at The Fort, then coffeteria, then 5k. This is to honor the memory of Rock Thrill’s brother and raise money for Keystone Substance Abuse Services in York County. Discount for F3 – only $20.
Murderhorn
Frack was the scheduled Q, but he hurt his ankle during the Tough Mudder this past weekend. Mighty Mite stepped in, and led a field trip from The Maul to Murderhorn (apparently a Simpsons reference). 13 pax followed in the dark to the neighborhood across the street from the Maul and learned all about it.
It started like any other morning.
Warm up
- SSH 25
- IW 25
- Slow Squats 20
- Merkins 20
- MTN Climbers 25
Mosey to the hill
- Sprint up and down
- Broad Jump up – MM with bad acting, “Hey this hill isn’t hard enough let’s try a different one”.
Pax followed to Murder-Horn Hill. (Long steep hill in Thornhill neighborhood)
- Run up MHH and back down – 5 Burpees at the top – LBCs at the bottom
- REPEAT changing exercises each time
- TOP OF MHH = CDD 25 – Wide Arm Merkin 20 – Diamond Merkins 15
- BOTTOM = Flutter – Dolly – Rosalita
One more run up – Heels to Heaven while you wait, then mosey back to The Maul.
Finished off with more hill work
- Reverse bear crawl down
- Sprint up – reverse lunge walk down
- Sprint up 20 merkins – Sprint down 10 burpees
MM usually brings a beatdown when he Qs but I think today he took it to another level, at least with all the running. I saw a lot of guys pushing themselves with the hill work. Comet mouthed off and got us the extra 25 merkins towards the end.
Posted by Mic Check on behalf of hard working Mighty Mite.
TagTeam 400’s
10 Brave Pax answered the call of the Alarm clock and posted for a chilly edition of Fast Twitch. It was nice and clear with a cool breeze to begin and the pax looked eager to get started. So away we went…
The Thang
2 Laps around the Parking Lot to Warm Up with High Knees, Butt Kickers, Backwards Run, Caroke, and Shuffle mixed in to get the legs nice and loose for the track beat down that awaited.
COP – in the field beside the Parking lot. On the way to COP in a field that appeared to be well lit, Frasier managed to splash into the one puddle in our zip code as if he were pulled into its nucleus via tractor beam. This would explain his smoke boots on the 400’s as he was trying to fight off the right footed frost bite.
Merkins x 25 IC
(heard mumble chatter early on from one of the pax that this was supposed to be a running workout. No worries, there will be time for running after an upper body beatdown)
Side Straddle Hops x 25 IC
Wide Arm Merkins x 20 IC
Imperial Walkers x 25 IC
Military Merkin x 15 IC
Prisoner Squat x 25 IC
The Thang – Partner up and mosey to the track. Thankfully we had the track for ourselves this morning as the special of the day was Fast 400’s. Partner 1 Ran a Hard Lap, Tagged Partner 2 – Who then runs a Hard Lap. Partner 1 recovers while Partner 2 Runs – Rinse and Repeat until each Duo completes a total of 16 laps (or 8 by each pax). Once the requisite laps were completed – Soft pedal a Recovery Pace Lap with your partner.
PLANKARAMA
Lunge Walk from the track to the Bathrooms (audible – let’s make it to the covered pergola at the midway point since QIC’s legs were starting to fail).
Jog it to the Parking Lot for 5Minutes of Mary.
Flutter x25 IC
Hold it
Dolly x 25 IC
Russian Twist x 25 IC
That’s All Folks…
Moleskin:
Many of the pax donned their winter gear this morning with a few Pax in Pants and several sporting various forms of insulated winter head gear. Extra layers were needed at the beginning but the temperature heated up as we made our way around the track at Fast Twitch pace. Strong Effort by all of the pax today. The between lap recovery allowed for some 2nd F in addition to heavy breathing and stretching. 49er and Frasier set the pace and continued to push the Pax this morning – much appreciated. Lots of encouragement out there on the track today, positivity abounds in the F3 circle and it was evident this morning. A great Prayer to send us off by Purple Haze.
Announcements – lots of em (see the website for specifics).
Spring Mud Run – Sign up if you haven’t yet
USMC Birthday Workout Sunday 11/10 at 7am
2nd F Panthers Game this Sunday 11/10 3-7pm at Fox & Hound Ballantyne (see Evite)
Convergence and Joe Davis Memorial 5K on Jan 4th in Fort Mill (sign up and post a comment on the site)
3rd F workouts – Wed, Thurs and Friday (see weekly email for details and locations)
“Yo Ma, It’s cold out here!”
33 PAX showed up in the gloom on a crisp November morning…Let’s get moving…I am cold!
GO! — 10 Burpess OYO
– mosey to lower parking lot w/ alternating KB shoulder presses.
COP: In Cadence
SSH X 20
Slow Squat X 20
Mountain Climbers X 20
The Thang – w/ KB — Modify as needed throughout
1st Round
Merkins X 20
2 Hand Swing X 20
Goblet Squat X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)
2nd Round
Staggered Merkins X 20 (10 each side on kettle bell)
Hammer Curl 20
Good Mornings X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)
3rd Round
Shoulder Press X 20
LBC x 20
Upright Rows x 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)
4th Round
Flutter Kicks w/ KB press x 15
Dollies w/KB press x 15
LBC (no KB) X 20
– Rinse and Repeat 3X
Rack kettlebell — quick mosey back to upper parking lot for… 10 more burpees for good measure.
Strong work by all – not too much mumble chatter…or at least I didn’t hear it. #seriously gassed
100+ burpees today / 120 merkins – I am definitely feeling the muscles burn this morning!
Announcements:
F3 Football party – this Sunday 11/10. Panthers v 49ers
– 3pm at Fox and Hound Ballantyne (game starts @ 4:15)
The Charge is launching tomorrow at 0530 at Providence Day School
Get involved with the numerous 3rd F groups!!
The Charge – new Wed workout starts tomorrow!
Calling all pax to meet at the Horses Head down at the Providence Day School Stadium tomorrow for a dose of Double D’s. No, the Horses Head is not a London pub, however you will feel like you’ve had one too many after this humdinger of a workout!
Enter the school from Sardis Road and then take a left and pull down next to the stadium ready for a 05:30 start.
Good thing I am not a Middle School Football Player
Ever notice the single sled out on the football field? Doesn’t look like it would really be that hard to move, but throw on an 60lbs sandbag and push it while toting a 40-45lbs Ruck and it might have you saying (what 4 Pax were saying this morning at SPEARHEAD)…”Good thing I am not a Middle School Football Player”…or they’d kick me off the team!
The Thang:
Warm up
Up Downs x 40
Selection Merkins (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Duck Walk to Mid-Field; Sprint Back
Selection Merkins (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Selection Squats (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Lap around Track with Coupon (while Check Point runs up to car to try and get a CD…more on that later)
End Zone No Straps:
Low Crawl with 60lbs coupon and Ruck 50 Yards
Selection Merkins (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Bear Crawl with 60lbs coupon and Ruck 50 yards
Audible: Single Man Sled Work (with 60lbs sandbag)
P1 Push sled 60 yards; P2-4 Overhead Press x 150
P1 Push sled 60 yards, P2-4 Upright Row x 100
Flapjack until each Pax pushed seld
2 Laps around track with coupon
On Your Belly, On Your Back, On Your Feet x 2 rounds
LBC x 40
COT
Moleskin:
My apologies to the PAX as I was a little off my game today…started off with packing a blank tape, so no music, busted Kidney (Bladder), Audible off planned routine, and most of all likely it is due to a strange phenomenon that is plaguing me…
DORA WITHDRAWL. In looking up on Web MD, it is actually a medically diagnosed condition that impedes rational thinking. With the lack of Dora, patients’ normal thought processes become impaired. Medically, it is because the brain’s Serotonin Reuptake Inhibitors close off. Similar to withdrawal symptoms of an addict. In clinical studies and cases across the area, DORA Withdrawal can cause moments of confusion, irritability, loss of memory, delusional or irrational thoughts, impatience, frequent urination and in rare cases, diarrhea.
If you or any loved one has one or more of these symptoms listed above, contact your site administrator immediately. If untreated, it can lead to long-term permanent damage.
Respectfully,
The Hoff
Frehley’s Foxhole
8 men stepped out into the cold and started the week the right way (at the Foxhole).
Posted on behalf of Frehley’s Comet (QiC). Thanks to him for stepping up to lead the SOB into the trenches of Elon Park Elementary.
Workout:
For Betty
13 PAX gathered on a chilly Monday morning to sweat out the weekend’s indulgences and help YHC personally remember his grandmother who passed peacefully on Saturday morning while YHC was at Olympus.
Warm Up:
- SSH x 25
- IW x 25
- Squats x 25
- Merkins x 10 regular, x 10 wide arm, x 5 Diamond <— Diamond are a crowd pleaser.
The Thang:
Pain Stations – Pull Ups and Jump Ups. 10 each and work your way down to 5. No one seemed to like it when they realized the pull ups and jump ups are about 100 yards apart. #RunningKeepsYouWarm
Lunges, High knees, butt kickers, & shuffles in parking lot.
Suicides: 10 Merkins at each goal post and 20 LBC’s at end line. Repeato
Prisoners Chair followed by Carolina Dry Docks x 25. Repeato and Repeato again.
Mary: Dolly, Flutter and LBC’s x 25 each.
10 Burpees OYO.
Moleskin:
Salt Lick was smoking it out there this morning. Must of been the ACU combat pants. Normally YHC would harass him about wearing pants when it’s above freezing, but its hard to talk smack when he’s so far out in front. Agony was pushing him close behind.
Welcome to The Late Show and Swirly. The Late Show rolled in for his first F3 workout while we were in warm-up. After the beat down he may have wished he showed up even later. Swirly owns an Enviro-master franchise “cleaning bathrooms”. Seriously. No joke. This is too easy. It’s not even really fair. We could have spent all morning coming up with nick-names.
Thanks to the PAX for burning it up out there this morning in memory of my grandmother. Keep pushing each other physically, mentally, and spiritually so we can be there for our own grandchildren.
A speedy recovery to Abacus’s mom.
Announcements:
Sign up for Mud Run. You can do it! https://www.eventbrite.com/event/8833137151
Sign up for Joe Davis Memorial 5K. You can do it! http://joedavisrun.com/
All links guaranteed to work better than https://www.healthcare.gov/
Betty Lochridge, 1928-2013, RIP
-ALF
Cold! What Cold?
With a frigid arctic blast arriving this weekend; conditions were ripe for a perfect workout. 13 men enter the gloom this morning for a beat down of the cold.
The Thang:
Warm up
Mosey to the front of the school
20X SSH, 15X slow squats 10X IW, 10X merkins, 10X peter parkers
Little baby jog down to football field.
Line up on the sideline, do an exercise for 30 seconds 70% sprint across the field and back then plank
Round 1 Burpees 30seconds across and back
2 jump squats
3 merkins
4 lunges
5 Carolina dry docs
Plank exercises then keep lined up on sideline,
20X LBC, 10X dolleys, sprint to other side of the field
10X flutter, 10X Freddy Mercury, sprint to other side of the field
10X Rosalina, 10X mason twist, sprint to other side of the field
Protractor then run the long way around the track until we get back to bleachers
Planking exercises by smash
Mosey to the hill outside of the baseball field
Jacobs ladder to 5 with peter parkers at the top and parker peters at the bottom
Mosey to the bathrooms
30 seconds of peoples chair with 20 air presses repeat X3
Jail break lap around the parking lot with 4 merkins, 4 squats and 4 SSH to finish up.
Moleskin:
Thank you Passport for letting me Q today, I hope your back gets better. Great job today pax, even if it was a tad bit nibbler. Welcome FNG Relo Fireman Ed’s neighbor good work today, although that early morning mumble chatter did die down as the the workout began. Happy Birthday’s to Greyhound and Boomer. I think Greyhound said he turned 28?
Announcements:
- 5K in Rock Hill January 4th for Rock Thrills brother
- Young Life 5K in January
- Dec 7th Christmas Party
- November 10th football viewing party at Fox and Hound
F3rozen F3un-dra
In honor of the 187th meeting between the Green Bay Packers and the Chicago Bears, the Pax gathered in the north-woods of Wisconsin for an F3 nomad workout on Sunday, November 3. In attendance were:
- YHC Iron Horse, workout Q and GB season ticket holder.
- Sweetness, Chicago fanatic (thus the name).
- And Grapevine, serving as Switzerland for this weekend’s activities, as well as the beer sommelier for the pax various wanderings through the rural Wisconsin micro breweries.
Out of the 20 degree fog, the pax assembled.
The Thang:
COP in the garage:
SSH x 25, IW x 20
“Brett Favre” Slow run ¾ mile to park.
3 rounds of the following exercises:
“Dick Butkus” Body Builders (Burpee + dead hang pullup + knees to elbows) x 10 reps
“Clay Matthews” Bench Step Ups – 10 reps each leg
“Gale Sayers” Flutter kicks – 20 reps military count
“Donald Driver” Decline Merkins – 10 reps
“Jim McMahon” Lunges – 10 reps each leg
“”Aaron Rodgers” Dolly’s – 20 reps military count
“Mike Ditka” Dips – 10 reps
“Brian Urlacher” Squats – 20 reps
“Vince Lombardi” LBC’s – 20 reps military count
1 mile “Super Bowl Shuffle” after 1st and 2nd rounds.
“Refrigerator Perry” slow ¼ mile run home after 3rd round.
Total workout time: 58 minutes. 2 minutes of staring at the lake rounded us up to a full hour.
Moleskine:
Taking F3 on the road was very satisfying. Having been over-served at the previous night’s visit to the Central Waters Brewery and the following dinner, the pax (all F3 members) agreed that some F3 discipline was much needed in order to get back in the groove prior to the visit to Lambeau Field the next night for MONDAY NIGHT FOOTBALL! Great aspect of the F3 experience is combining the 1st and 2nd F’s for some roadtrip exercise. A few dog walkers called out to the pax to question who we were and why we were hanging around the city park in the early morning frost and fog – also commenting that what we were doing would wreck their knees. Invitations to join in the fun were not accepted.
Post workout the pax went out for some more cheese before attacking the day.