F3 / Skunk Works – BackBlast – 05-15-12

F3 / Skunk Works – BackBlast – 05-15-12

Twelve men issued forth from the gloom for the inaugural Skunk Works.

 

THE PAX

The Shore

Sparky

APK

Custer

49er

Heinz

Joker

Nibbler

Countertop

Slap Shot

Stone Cold

Tiger Rag (QIC)

 

THE THANG

Warm Up

  • SSH x 35
  • Runner’s stretch
  • Triangle stretch

 

Here Be Dragons

  • 100 burpees for time (10 min cap)

 

Stations (2 cycles)

  • 50 lb. sandbag carry x 100 yards, 5 sandbag burpees with overhead press
  • Slosh Pipe carry x 100 yards
  • Plank Pull x 50 ft, tire + 20 lbs (left, right, head first, feet first)
  • Upright rows x 15 (45 lb or 35 lb plates)
  • Merkins in queue (x 20), planks

 

Plate-O-Rama

  • Hairburners (Standard) x 2
  •  One-armed Hairburners x 2 (L, R)
  • One-legged Hairburners x 2 (L, R)
  • Hairburners (Std.) x 2

 

Little Mary / Stretch

  • Low Flutters x 25 (hold ’em)
  • Dolly x 25 (hold ’em)
  • Stretch-O-Rama

 

COT

 

MOLESKIN

  • Tclaps to the Pax for supporting the new workout despite the palpable feel of mutiny on the first call out…100 burpees for time, the first of many Skunk Works sets designed to have the Pax face their dragons.
  • Slosh Pipe 1.0 (4″ x 10 ft PVC, half filled with water) debut met with mixed results and goes back to the lab for fine tuning.  Solid concept, but can’t get the confounded thing to stay water tight.  Slosh Pipe 2.0 forthcoming.
  • Sandbag burpees ravaged the 10-mil bags and showered the Pax with sand on the press.  Back to the lab for testing on Sandbag 2.0.  Anyone in the Nation have, or have a source for, truck inner tubes?
  • How do you take a sublime exercise like the Hairburner (plate push) and make it better?  Take away appendages.  The Pax buffed the parking lot to a lustrous shine with one-armed and one-legged Hairburners.  Tclaps to Heinz (aka Wookie), who needed a longer runway, and Joker, who is, for my money, the fastest Pax on four limbs in the Nation.

 

F3/Skunkworks-Preblast.12/3/11-Kettlebell Session (Invite Only)

Gentlemen,

As a rule of thumb, the F3 Nation is not high on the belief that man requires props to get in shape. With that said, not all props are created equal. I own three intended for fitness (excluding cinder blocks): a jump rope, a pull-up bar, and a kettlebell. The kettlebell is one of the most effective props that I know and training with some combination of the three is a no-brainer. The goal behind its asymetric design and application is total body strength, cardio and flexibility…it’s more about connecting muscle groups than isolating beach muscles. Many of you will be familiar with some of the standard movements from our Spartan inspired “300” cinder block workouts like swings, cleans, presses and get-ups. Because I am a fan of these things and believe that you soon will be, we have set-up a kettlebell training session (that includes your very own kettlebell) with local strength, speed, flexibility, and MMA trainer and kettlebell guru, Chris Frye aka Pitbull. 
If you are interested learning how to use a (~30 lbs) kettlebell and taking it home, then you need to 1) respond with your commitment via comments below or email to me by November 16, and; 2) mark your calendar. You will not be disappointed. We will then place an order to purchase these things at wholesale in time for the session. Think of it as an early stocking stuffer. If enough guys respond, then we can even rollout BYOB (bring your own bell) workout days from time to time in the future. 
___
All F3’ers from all tribes are invited. This is a one time event. If you are not interested, just plan to join your usual group at your usual location.
___
Logistics…
Date: December 3, 2011
Time: 0650-0800
Place: Myers Park AG parking lot
Cost: $35-40 (volume will determine…huge discount to retail)
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Kettlebell blog…some of their benefits
http://www.riversidekettlebells.com/2009/03/top-10-benefits-of-kettlebell-training.html
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Tango Delta

F3/Area51 — BackBlast.9/10/11

The virtual shovel flag was planted and The Faithful gathered for the first time at Area 51.

The Pax:

Joker

Hoover

Chad Young

Alex Browning

Derek Martindale

Troy Bear

Doug Banks

Scott Banks (WarDaddy)

Mark Gustafson (WarDaddy2)

Jeff ?

 

The Thang:

Warm up
– Side Straddle Hops
– Merkins
– Flutter kicks
– Little baby crunches

Lap around the field

Cone drills
– Merkins
– Mountain climbers
– Carolina dry docks
– Lunges

Run to playground
– Pull ups
– Dips
– Jump ups
– People’s Chair

Field work
– Fierman’s carry
– Bear crawl
– Crab crawl
– Plankorama

Trail run
– Jump ups
– Decline merkins

Naked Man Moleskin:

–  TClaps to everyone that participated in the first Area51 workout.  Cardiac arrest and severe muscle pulls were averted [barely], and many laughs were had.

– TClaps to Scott Banks and Mark Gustafson… our co-WarDaddys at age 53.  And speaking of “the Banks”… F3 now has all three brothers participating in F3… Alan [“Tryon”], Scott [FNG] and Doug [FNG] 

-TClaps to Alex Browning’s hair… not a hair out of place when he stepped out his car at 6:45AM.  

-F3 nicknames for Area51 participants to be bestowed on Sep 17. 

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