Is that a rock in your pocket?
30 eager individuals woke from their slumber to endure some Kevlar pain.
THE THANG
Mosey to street and turn into fire lane (avoid Marvel squealing in.)
Bear crawl down fire lane with 5 merkins sprinkled in at Q’s call.
Stop by creek and grab a rock.
Lunge walk with rock.
Mosey to lot.
SSH x 25
Burpees until MallCop arrives back with rock.
IW x 20
Rock squats x 20
Rock curls and presses x 20
Stagger rock merkins R x 8
Stagger rock merkins L x 8
Diamond rock merkins x 10
MC on rock x 20
Rock hoppers x 15
Single R leg rock merkins x 8
Single L leg rock merkins x 8
Partner up
Partner 1 – rock squats, Partner 2 – sprints and flap jack
Plank
Partner 1 – stagger merkins, Partner 2 – sprints and flap jack
Plank
Partner 1 – Romanian rock twists, Partner 2 – sprints and flap jack
Plank
Partner 1 – rock lunges with a twist, Partner 2 – sprints and flap jacks
Plank
Partner 1 – rock curl and press, Partner 2 – sprints and flap jacks
Mosey to creek and return rock
Soccer field and both groups split. Partner at opposite goals.
Shot made with Dora ball opposing team does 10 burpees.
Shot missed shooting team does 10 merkins.
Jack Webb to 10 with LBC’S.
COT
MOLESKIN
Strong showing again for a Friday morning. There was some additional work added in today because of the tardiness of a couple of latecomers. First off Marvel was the cause of a bear crawl merkin combo as we looped back around waiting for him to join. Next up was Mall Cop making the fatal mistake of joining the circle of pain without a rock in hand after nearly mowing the pax down on his segway. Strange Brew (in true Go Ruck spirit) ran with his buddy to show him the stones as the pax groaned through burpees until they returned. MallCop ran surprisingly well with his rock from afar but as he got closer we realized he had a rock the size he could have put in his pocket.
The rock work and the sprints had the fellas breathing heavy. Good Hands and Geraldo were flying this morning and certainly not sandbagging like Brown on the rock squats. Speaking of sandbaggers, Fletch and Spackler somehow ended up together even though the call was to partner with someone of a different fitness level…
After dumping the rocks we headed over for some soccer fun with the Dora soccer ball. The light ball added some additional swerve which did not help Turkey Leg in the least. Bananas came up short (like his putting) and Yo Yo Ma and Brown showed their cornhole-esque accuracy by sticking it in the old onion bag.
Jack Brown made the last call with a merkin and LBC combination which was a tough one to get through. I think only Countertop and Fletch took on the Q’s challenge to go with diamond merkins from 5 on up so nice one lads.
Hats off to FNG Bishop B (now named Big Ben) for a second post of the week and great work by all this morning. Hope you enjoyed it.
Announcements
Saturday workouts as scheduled.
Sign up for F3 Dads camp.
New Compass book for 3rd F is “Resolution for Men” and here is a preview of the book:
http://www.youtube.com/watch?v=TX0Bhz6FxXo&sns=em
Twitter can be dangerous for your shoulders
The virtual shovel flag was posted and 23 men showed up and were all accounted for. Each man grabbed 2 bricks out of the Q’s truck and we started off.
The Thang
Run around football field to parking lot (we need a name here) for warm up:
SSH X25
Push Presses X25
Man Maker Merkins X15
Push Presses X25
Squats X25
Push Presses X25
Plank with right arm raises X12
Plank with left arm raises X12
Push Presses X25
Jog over to entrace to football field for four corners
Corner 1 – 20 Jumping lunges (10 each leg)
Corner 2 – 25 Push Presses
Corner 3 – 25 Squats
Corner 4 – 10 Man Maker Merkins
Rinse and repeat
Jog to parking lot for modified Jacobs Ladder
Run out entrance to Walsh Blvd, down toward Johnston and than up the steep hill back to parking lot for 10 Man Maker Merkins
Rinse and repeat two more times
Job to other end of parking lot:
Dips X20
Push Presses X25
Dips X20
Push Presses X25
Decline Man Maker Merkins X10
Push Presses X25
Job to center of parking lot for some modified Mary
Protractor (various angles with both legs and arms)
Mountain Climbers X20
Peter Parkers X20
Man Maker Merkins X10
Run around field and finish with 25 push presses before deposting bricks back into truck.
Nake moleskin
An un-named member of the PAX (ryhmes with Murple Maze) poked the Q via Twitter Thursday night regarding starting time and the workout plan went from moderate (in anticiaption of mud run training Saturday am) to ramped up (at least from the groans I heard I think it was). We did 250 push presses (thus FNG Push Press) with bricks in hands and 85 man maker merkins in cadence. That should help our shoulders and arms feel real good later. Sand bags from last week may have been worse but not by much.
Centurion has grown so that we have appropriate mix of ages in the crowd with My Sharona (60 – strong) a regular as well as The Worm (over 50). Snowflake decided to show up to give us 3 over 50. #oldmenstrong
Contact me at pchepul@gmail.com for any or all of the following:
1. Helping us out with tutoring at AG Middle School and Billingsville Elementary one or more days per month from 4:30 to 6:00 (don’t have to be there the whole time if shorter period works). Most kids live in single parent family and we can make a big difference.
2. Q at Centurion. We are especially looking for some guys that have never Q’d to give it a shot. The first time is toughb but it will make you stronger mentally and phsyically.
3. Books for Billingsville – I can arrange for someone to meet anyone that has some books we can donate.
Aye
A Slight Change of Pace
26 men gathered in the somewhat refreshingly cool gloom to do some work and generate some pain. Work was done and pain was had.
The Thang:
Mosey to field for COP:
Side Straddle Hops x 30
Imperial Walkers x 30
Squats x 30
Mountain Climbers x 30
LBC’s x 30 (Correct form – no crossed ankles, feet above your knees)
Merkins x 15 (?)
Plank o Rama: Regular, Right Leg/Hand High, Left Leg/Hand High, Crossed Armed Right and Left, Left and Right Arm Balboa’s
Mosey to far side of school:
Peoples Chair x 1 minute w/ arms raised
Balls to Wall: 15 second hold, 15 second hold w/ right hand high, 15 second hold w/ left hand high. Walk feet down into wall plank – 10 inverted mountain climbers
Run around front of school back to field
Exercise Set:
Squats x 100
Merkins x 100
LBC’s x 100
Exercises were completed as 10 sets of 10 of each exercise with a decreasing number of Burpees starting at 10 as a counting mechanism (10 squats/10 Merkins/10 LBC’s/10 Burpees, then the same with 9 Burpees, 8, 7, etc.)
Dolly’s x 30
Rosilita x 30
Flutter Kicks x 30 w/ 30 second hold
20 Burpees on your own (Because why not?)
* We did Macktar Jai’s x 10 somewhere in there…..no idea where though.
COT
Moleskin –
Good work by everyone today, the heat and humidity gave us a small reprieve. Not a lot of chatter to be heard this morning, other than Tiger-Rag’s criticisms of the volume at which the cadence was called out by the Q. Duly noted, sir. #Cobains (Reference to “All Apologies” by Nirvana). Welcome to FNG Disco Duck (the DJ at the Pig Pickin’ this past Saturday), good work out there.
Announcements –
None were mentioned.
– Donkey Kong
Take Me Out to the Ballpark
The shovel flag was temporarily planted as 30 cool dudes gathered for their mid-week workout at Death Valley.
Grab the shovel flag and little baby jog to the baseball field for an all-star break themed workout.
COP:
- SSH x 23
- Merkins x 20
- IW x 23
- Merkin Jacks x 10
- Circle supine pull-ups x 10 reps x 2 sets (thanks for the idea Busch)
- Circle plank (Mexican hat dance?) – CW/CCW
Head to the backstop for infield training
Round 1:
Group A:
- Dragon walk to 1st base
- Bear crawl to 2nd base
- Crab walk to 3rd base
- Bunny hop or broad jump home
Group B:
- Squats
Flapjacks
Round 2:
Group A:
- Bear crawl to 1st base
- Crab walk to 2nd base
- Bear crawl to 3rd base
- Crab walk home
Group B:
- Alternating lunges
Flapjacks
Mosey out to the bleachers for some spectator work.
Circuit Training:
- Dips x 20
- Rail hops x 20
- Carolina Dry Dock x 20
- Complete 2 sets of each
Short plank-o-rama
Mosey over to the left field foul pole for outfield training:
- Run foul pole to foul pole completing exercise on each foul line
- Round 1 – 10 Cumberland County Viaducts
- Round 2 – 20 Flutter kicks
- Round 3 – 30 LBC’s
- Round 4 – 20 Dolly
- Round 5 – 10 Merkins
With the pax sufficiently smoked, grab the flag and head up the hill for COT.
Before COT, 1 burpee for everyone. After all, it wouldn’t be an F3 workout without any burpees.
Moleskin:
- The circle supine pull-up drill (need a name for that) seemed to be a crowd favorite. Lots of mumble chatter.
- No hill work (Spackler was extremely disappointed) today, but good strength and running activities.
- I’ve never seen a human being move thru the bear crawl and crab walk as fast as Fletch did this morning. It was truly non-human. His team literally lapped some pax somewhere between 2nd and 3rd base.
- Strong work by all this morning, especially finishing with the gassers.
- Welcome to FNG Porch Swing. Good work out there, hope to see you back out soon.
Announcements:
- HDHH tonight – 6 pm at Vintner Wine Market.
- 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/
What in the bloody hill is going on here?
The VSF was planted in the hard ground at Anvil, and 22 brave souls launched into the grinder that is….Anvil.
The Thang:
Jog a couple lots over for The Drill’s COP:
25x Side Straddle Hops
20x Spartan Burpees
25x Imperial Walkers
20x 8-Count Merkins
15x Squats
100x Shoulder Circles ( 50 forward palms up – 50 backward palms down )
15x Rosalitas
15x Mountain Climbers
30x Merkins ( 10 Diamond, 10 Regular, 10 Wide )
Hops Q:
Jog to the edge of the pitch (translation for all pax except Bulldog – that means soccer field) at bottom of hill for 11’s
Burpees/Elbow Plank Jacks – 10/1, 9/2, etc., etc.
2 lines of Indian Run to entrance 4 hill from Rea Road into parking lot
Lunge Walk up hill, 10 merkins at top of hill
Bear Crawl up hill, 10 diamonds at top
Backwards Run up hill, 10 widearms at top
Backwards Bear Crawl up hill, plank at top
Jog back to muster lot with Jail break run for last 150 yards or so
5ish MoM:
Freddy Mercury x 13 forward
Freddy Mercury x 13 in reverse
CCVs x 13 right, flapjack, CCVx x 13 left
LBCs x 25
COT
Moleskine:
The Drill’s first attempt at Q was a strong effort. YHC thinks his military and police background makes him a natural for the cadence counts! The arm circles were surprisingly painful….and I know the Rucksters especially appreciated the Spartan Burpees, 8-count merkins and MCs.
The Ruck crew again appeared out of the foggy gloom as they prep for the Aug. 2nd challenge – strong work men. There is no ruck-friendly workout, is there?
What looked relatively innocuous on paper was apparently pretty brutal. 11’s with burpees and elbow plank jacks silenced the pax. Like a rookie Q or FNG – I yelled out “Viva” during the 11’s and Strange Brew rightly called me out on that. Is it ok to encourage the pax? Or let them suffer in silence? Perhaps a little of both – aye!
The hill work at entrance 4 of Rea Road was brutal, especially for the Rucksters. Bulldog’s suggestion of the backwards bear crawl was a gift to Radar…among others. #unsavory #sickandwrong
Few quick observations:
Udder can fly as evidenced by the smoking of his boots during the jailbreak. Nutter Butter apparently owns smoke boots as well.
An ailing Baracus came off the DL and pert-near spilled the merlot on a couple occasions
Our War Daddy – Matlock – added pain to pain – going with the “Shore’s Shoulders” during the arm circle segment of COP – strong work brother #missyouTheShore
Kotters to Baked Beans? Hadn’t seen you in a while brother; but then again – with 20 workouts in Area51 now….
Young Love & Baracus need to requistion a shovel flag for Anvil
Announcements:
F3 Dads camp at Camp Thunderbird Aug. 16-18. Sign up soon! www.f3nation.com
Tell friends, neighbors, etc. about Outland – new Sat. workout 0700 at Sun Valley MS/HS campus (Indian Trail area for those geographically challenged)
HDHH tonight at Vintners at 1800h #friendsdontletfriendsdrinkalone
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