14 hardcore Pax assembled in the gloom for a goruk type #rockbeatdown
Cot
Partner up – chase me if you canPartner 1 run
Mosey to pavilion
Three sets of below:
Kitty Litter
SMOKE!
So today was a tribute to our boys in the GoRuck Challenge. My goal was to keep up the intensity and challenge the PAX. Hope everyone enjoyed it as much as i did!
The virtual shovel flag was planted and 22 hearty pax posted for another humid downpainment.
The thang;
Run up Walsh to end and back for warm-up (more on this “not much running” later)
COP
SSH x 30
Imperial Walker x 25
Squat x 20
Merkins x 15
Burpees x 10
Who said “No running” cycles
Circle around field to bottom of hill at faculty lot
Bear crawl up hill
Pusharama: hold plank no “recover”
Merkins x 10
Diamonds x 10
Stagger Merkin, Right hand forward x 5, flapjack x 5
Wide-arm Merkins x 10
Circle around field to bottom of hill, bear crawl up
Squat x 20
Front Lunge, Right foot forward x 10, flapjack x 10
Burpees x 10
Star Jacks x 10
Circle around field to bottom of hill, bear crawl up, Run to school
Dips x 20
Derkins x 10
Rinse and Repeat x 3
Suicides
Partner 1; out and back 3 distances, Partner 2 LBCs
flapjack
Partner 1; out and back 3 distances, Partner 2 Dolly
flapjack
Partner 1; out and back 3 distances, Partner 2 Squat or Merkin
Mary
LBCs x 30
Russian twist x 15
Protractor
Moleskin
Well, on paper it didn’t seem like that much running (Nibbler and Chelms heard “Not much”) – Just as well, the extra time would have been spent on Jack Webbs, which were cut due to time. Always good to be with the Area 51 crew. It was a great effort by all!
A big welcome to FNG Ricardo, aka Green Monster. Looking forward to seeing you again. And FNG Max, aka Thunder Dome, thanks for making the trip out from SF. Word of F3 has gone coast-to-coast! Thunder Dome is encouraged to get a F3 thunder dome started in SF.
F3 Dads in two weeks – sign up on web site. Chelms guarantees a good time as Half Pipe is the Q
Tutoring at AG and Billingsville once school starts back. Check web site for pre-blast when school starts.
12 brave souls ignored the heat advisory and made the choice to have a devilish good time at Day Zero. Here’s the stuff we did.
The Thang
Boutique’s Virgin Q:
First…10 burpees OYO. Then mosey down to the Proving Grounds for a little COP.
Take off around the track to the other side of the field for some 100s. Partner up…Partner A does called exercise, Partner B does a 40 yard dash, flapjack. Go until you reach 100 as a team.
Mosey to the basketball court for the Ring of Fire:
Handoff to Purple Haze:
Time for Demon Dice. 1st Pax rolls the dice and entire group does exercise assigned to the number. Roll a double, double the reps. Assigned exercises:
We did this until all the Pax had rolled the dice. Afterward, mosey back to the field to get some of the Beast. 6 exercises, 6 stops, 6 reps each stop. Exercises:
Mosey back to parking lot for COT.
Moleskin
Announcements
The shovel flag was planted, and 5 pax eagerly anticipated the official launch of Ascent.
The Thang:
(High Tide on Q)
Warm-up jog across the field, around the baseball field, through the concession stands, and back to the field for brief COP.
(in cadence)
After we were sufficiently warm, mosey to playground to meet Cindy.
AMRAP (as many rounds as possible) in 20 minutes:
(Stange Brew on Q)
Mosey to field
Audible for early visit from Mary:
Mosey back to playground for circuit work
Jog back through field, around second baseball field
Jog back through concession stand, around playground, and back to field for another visit from Mary
Moleskin:
With the launch of Ascent, a moderate intensity workout, YHC thought it an ideal time to establish a baseline for future measurement of our ‘ascent’. Cindy arrived for that purpose. While YHC knew Cindy could be a handful, the pax was encouraged to modify as needed, take breathers as needed, etc to adjust the workout to our individual paces. However, pax being pax, we all pushed ourselves to the bring of merlot spillage. Thankfully, no merlot was spilled, and we all gained a great benchmark to compare against down the road.
After suffering through Cindy, Strange Brew audibled out of his original plans, which was to be heavy on the merkins (bless you!), and essentially, made up the rest of the workout on the fly! Great job! Initial visit with Mary allowed the pax to catch our breath from Cindy, and then we began the next round of circuit work to complete the smoking of our legs.
T-Claps to the pax for really pushing yourselves today and to Strange Brew for the audible on nearly the entire 30 min of your Q! And, thanks to the pax for allowing me to lead today – it’s quite an honor.
It’s all uphill from here…Aye!
(SB – if there is anything I missed, please sound off. I was pretty O2 deprived during the 2nd 1/2 today.)
While our GORUCK brothers were still receiving their beat down, 10 strong SOB took to the streets of Ballantyne Corporate Park in a demonstration of solidarity. The question on everyone’s mind… will I be the one to recycle merlot?
The Thang:
Run to renovated parking lot for lunge-o-rama
– SSH x 30
– Forward lunge x 12
– Side lunge x 12
– Back lunge x 12
Legs now loose – run to Field of Bulls at a quick pace
– stop for plank-o-rama (side, leg up, regular with alternate leg and arm, etc.)
Enter the Field of Bulls for a legs / chest attack
– Sumo squats x 30
– Merkins w/ side plank x 40 alternate each side
– Single leg rising dead lift x 15 each leg
– Wide Merkins x 40
– Jump Squats w/ pause at bottom x 20
– Diamond Merkins (tucked elbows) x 20
– Calf Raises x 10 in, x 10 mid, x 10 out
– Dive-bomber merkins x 10
– Bonus just for Market Timer: monkey humpers x 40 (lots of laughs until quad burn set in)
Run through the parking lot toward the lake with hill (name?)
– Stop for non-stop LBC until all accounted for, but wait, where’s Higgins?
– More on that in the Moleskin, but we were now 9.
Arrive at hill with lake for crawl thru in honor of our GORUCK brothers
– Everyone plank / pike shoulder to shoulder
– 1st person crawls under all then runs around lake
– each person follows
– 1st person comes back and plank/pikes
– everyone comes and crawls through to resume position
Another shout-out to our GORUCK bros
– merkin inchworm (risky call by YHC)
– reached 4 merkins – not a bad start (#crowdpleaser)
Since we were by a perfectly good hill,
– Century Set: P1: burpees, P2: up and down hill (this was the best chance for recycled merlot)
– Continue to a cumulative count of 100 burpees
– YHC was odd man out and called the exercise when 50 burpees reached
Run back to Loch Ness woods
– Stopped off at the field of bulls to try the merkin inchworm again, but could not get the train to move – Next Time…
Continued run
– Stop for Freddy Mercury x 30
– Stop for Imperial Walkers x 30
Enter the Loch Ness woods – Divide into 2 groups
– Pullups x AMRAP
– Inverted Rows x AMRAP
Rinse & Repeat
The Naked Moleskin:
– As posted on Twitter as a pre-blast, YHC was on a quest to see some recycled merlot and planned a beat down to get it. Although a few thought about yakking during the burpee / hill century set, YHC failed. These are some strong SOB. Nice job brothers!
– On the way to the lake with the hill, we lost Higgins. During warm up, he shared with me that it was his second post and he was still recovering from back surgery earlier this year. He was EH’ed by Mic Check who was conveniently missing this AM. When we found Higgins after some searching, he waived us on. We are praying that it was nothing serious and you will be back out in the gloom with us soon! Aye!
– Wingman thought it was appropriate before the merkin inch worm to show us all his upper thigh. Nice try but that’s not motivation Wingman!
– Everyone seemed to like Soft Pretzel’s version of the Imperial Walker which does resemble a waltz of some sort. Bratwurst also liked the calf raises and their similarity to a ballet move. It seems dancing was a common theme today.
Announcements:
– F3 Dads Camp – Sign up! There are already 150 people signed up and it is bound to be a great time.
– Foxhole on Monday – Elon Park Elem. Honey Bee on Q with a special surprise involving Tabata and the Kings of Leon.
The special guest was supposed to be Old Man Bulldog but due to the fartsack the orginal workout was tweaked on the fly and we had another special guest in the form of Mr.Jack Webb.
THE THANG
Mosey to parking lot. Loop around to allow Big Ben the chance to get car back on 4 wheels, park, and join up.
SSH x 20
IW x 20
Merkin x 10
MC x 15
Peter Parker x 15
Squat x 15
Stagger right merkins x 10
Stagger left merkins x 10
Diamond merkins x 8
Wide arm merkins x 10
10 burpees OYO
Partner up and head for the hills.
Partner runs hills while other partner exercises. Combine for target number of said exercise.
75 x dry dogs
50 x burpees
50 x diamond merkins
50 x jump squats
Mosey to school and split into 3 groups:
1) 15 burpees
2) Bench jumps
3) Tri dips on porch bench
Move on once someone hits 15 burpees. Repeato.
Sprint to flag pole.
Jack Webbs to 10 with LBC’s x 4 for each rep. Rep 8 was diamonds, rep 9 was wide arm, rep 10 was dive bombers.
Plank for awkward length of time. Shoulder taps for last 60 secs.
COT
MOLESKIN
It never fails that on any given Friday someone flys down Covenant Lane going 60+ mph. It used to be Matlock, then it was MallCop, Yo Yo Ma has done it, and today it was Big Ben who’s bell obviously didn’t ring loud enough this morning! Hats off to Bananas, Good Hands, and Deep Dish who ventured in on foot risking life and limb in a bid to get a good sweat on. One of the pax made mention of a spray bottle in the back of the clown car just making it look like they’d done a pre-workout.
The plans for the workout looked very different than anticipated due to the original plan being a workout that a 62 year old arthritic rugby player could endure. Things changed quickly from 5:15am onwards. Joker started the smack talking early doors by insulting the form of the Q on the side straddle hop of all exercises. To ensure correct range of motion yours truly combined the seal jack with the SSH for true accountability.
The hills gave the pax a beating today. Having partnered with Liquorsicle (sp?) the poor lad assumed the fetal position each time Zip took over on the plank exercises so you know he was pushing it.
We had to have a taste of the Go Ruck with many of our fellow pax heading into the unknown this evening. Good luck tonight to Header, Radar, Stone Cold, Stagecoach, Young Love, Tiger Rag, Dora, Donkey Kong, and any other south pax I’ve missed. Enjoy it boys and come back with some stories and hopefully your patch!
Best of luck also to Sprague who made a surprise visit prior to his departure to Colorado. Shout out also to Cheescurd who’s been out injured for while with a dodgy hi
p flexor or something in that region (although he still posts regularly at HDHH!)
Nice job today lads.
ANNOUNCEMENTS:
Go Ruck send off is tonight at Mid Town Park (and NOT Independence Park) near Kings at 9:30pm for anyone that wants to see what all the hype is about. Bring a bevvie or two.
Saturday workouts as scheduled.
19 very confused PAX assembled in the shadows of OP for the Q to show..
The THANG –
Mosey to concession stand at baseball field
SET #1
cross fit style jump ups x10
Dips x15
Burpees x25
Sprint to light-post turn and return
Plank up until all PAX complete set
SET #2
cross fit style jump ups x20
Dips x30
Burpees x50
Sprint to light post turn and return
Plank up until all PAX complete set
Jog to playground
Burpee – wall jumps ( burpee, Jump over Fence, burpee) x10
Jump over x20
Pull up x20
Partner up- complete between two partners – Pull ups x100
#Smoked
Moleskin
0529, hey who is he Q? Zipadee, i dont know… Purple Haze, you got me… i checked my watch, it was 0530 and no Q. hey everyone has a mis-function of the alarm clock, or perhaps a bug got him, either way there was no way i was going to leave the PAX waiting any longer. Sweaty already from the mile run into Hydra from Food Lion, I said follow me… The Pax gasp with excitement for what awaited the morning… All joking aside the pax did a great job!
Ascent, a new moderate intensity workout, similar to Base Camp, launches this Saturday, Aug 3, at 0700, at Olde Providence Elementary School (OP). OP is located at 3800 Rea Road and is also the location of the Hydra workout on Thursdays.
This workout is a great option for FNG’s, Kotters, those returning from injuries, and anyone seeking a lower intensity F3 workout. Same format and exercises but with lower reps. Smoke boots not required.
Co-Q’s: Strange Brew and High Tide
14 brave souls emerged from the gloom on Tuesday morning to kick the beast in the teeth at Fast Twitch.
The Thang:
Run to field for COP consisting of SSH’s, IW’s, Squats, Merkins, Deck Squats, and Burpees
Run to track for 10 minutes of sprints — 100 meter dashes, going every 50 seconds (faster you run the longer you can rest!) for a total of 12x.
Run to the field for the beast — 6 times down the field and back (end line to end line run), 6 stops along the way (3 going, 3 coming back), for 6 reps of the called exercise at each stop. Called exercises were merkins, deck squats, diamonds, dry docks, LBCs, and something else. LBC was the last one, and we did burpee broad jumps for the final 1/3rd of the field… just cuz.
Run to parking lot for SheHateMe till the clock read 6:00… about 3 minutes.
COT
Moleskin:
That’s it. Nice work out there. It’s been an honor.
-Sprague
The shovel flag was planted as 31 pax (with 3 FNG’s) ventured out into the gloom and worked out at Death Valley.
Grab the shovel flag and little baby jog to the track, ½ lap around the track, then circle up on the football field.
COP:
The Starfish:
Plank-o-rama
Little bit of Mary:
Mosey over to the baseball field area for circuit work:
More plank-o-rama
Jog around the behind the outfield fence over to concession area.
Grab the flag and head to a grassy area for COT.
Before COT, 10 burpees on your own. After all, we had a minute to fill.
Moleskin:
Announcements: