Starting to grow
The Thang:
Jog to the East parking lot for warm up.
SSHs x25
Squats x20
Merkins x15
Mountain Climbers x20
Jog to the back door.
Wheel Barrows up the ramp, crab walk back.
10 Merkins
Rotate partners and do it again.
Jog to the front picnic tables
11s Step up and decline Merkins
Jog to the rear parking lot.
Sprint to each light pole, 5 Burpees at each pole.
10 Squats at the end, and return with 5 Burpees at each pole.
Hand off to Hops:
Jog to practice FB field, scale rock on the way.
2 lines in the end zone for 2 minutes of up-downs and side shuffles
Sprint 50 yds to end zone
2 lines in end zone again for 2 minutes of barrel rolls
High step 50 yds to end zone
Circle up for Plankfest for 5 minutes
Regular, Elbows, makhtar ndjiaye’s, Christian Laettners (hate), etc, etc, mumble chatter, etc
Jog to parking lot for 6 MoM, scaling rock on the way.
Dolly, Freddy Mercury, LBCs, Protractor, CCVs
Mole Skin:
-Great showing today, last few weeks I brought a pen and paper and did not need it. This week I did not bring them and definitely needed it. (forgive me, those of you I miss and please sound off below)
-Still no key to the stadium, it is not from lack of trying. I will stay on it.
-Thanks to Hops for the beat down today, let me know who wants to step up next.
-Have a great Easter everyone! Aye
Kevlar – Jack Webb with a 6 pack twist
21 pax including two FNG’s (Scott Willis – Lobstertail and Tyler Steven Voss – Aerosmith) arrived at CDS read for a good beatdown on Good Friday. The tires glistened in the morning frost and as appetizing as they looked they were not needed for today’s downpainment.
THE THANG
Jog to base of hill
SSH x 25
Speed skaters x 10 each leg (Stagecoach fell over twice)
Merkin x 15
Parker Peters x 15
Right arm high
Left arm high
Mission impossible
Recover
Partner up
1 partner sprints other does burpees and flap jack. 50 burpees needed between pair.
Repeato with Spartan burpees x 40.
Bearkins (bear crawl with merkin each 3 steps) up hill and sprint down, partner goes.
Sprint up, bearkins down (face down if feeling tough, feet down if not waiting to tear rotator cuff)
Mosey to pain stations and three groups)
1) 15 burpees (call switch when someone from group completes 15)
2) tricep dips on bench
3) two footed jumps on bench
Repeato
Sprint all out to top parking lot (not done yet)
Jack Webbs up to 11 with LBC’s instead of shoulder presses.
Mary’s.
MOLESKIN
A tough workout today for all 21 pax as we hopefully saw off Old Man Winter and the freezing temps. Speed skater warm ups were interesting challenge for some of our balance challenged men (Stagecoach) but once through warm ups the real fun began. Q asked pax to find someone of different fitness level so I fought off four lads to get Bananas! The 50 burpee call on the hills was a tough start but it was good seeing guys encouraging their partner. Saw a few sandbaggers taking their sorry time getting to bottom of hill to take over burpee count. Whoever got stuck with Brown knocked out around 47 of the 50. Good going.
Repeato got a few moans as Spartan burpees kicked in and I have to thank Dolphin for the bearkin idea up and down hill.
Pain stations kept us moving and Strikeout’s counting came into question on round one with the 15 burpees. I think he combined his whole groups burpees to then call the switch. After the sprint back to the school many thought the day was done but as we dropped to our knees Jack Webb came a knocking. The LBC’s meant that the spring break six packs should be in fine shape for next week.
Hats off to FNGs Scott Willis (Lobstertail) and Tyler Steven Voss (Aerosmith) for coming out and hanging strong. Great to have you guys join us. Awesome job by all.
ANNOUNCEMENTS
Saturday workouts as scheduled with Stonehenge at 6am tomorrow and Area 51 and The Rock at 7am. Coffeteria afterwards at 8am at Starbucks Piper Glen.
Enjoy your Good Friday and Easter weekend. Give thanks for the ultimate downpainment of all.
Bulldog
Challenge accepted…see you at the finish line!
11 pax posted at Devil’s Turn this morning. Bratwurst, Dolphin, Purple Haze and YHC started at 0515 for the 6 mile course; while the remaining pax for the 4 mile course were still arriving. Since YHC typically runs the 4 miler and seeing that I would be starting a 6 mile run with an Ultra Marathoner and a Boston qualifier I immediately asked “what pace do you guys typically run…8 minutes??”
Dolphin’s answer…”there’s no way I can run an 8 minute pace today…”
Great.. then Purple Haze and YHC should be able to keep up. Purple Haze thought differently and disappear just before the 1 mile marker (nice effort brother!). Dolphin was right… 1st mile completed in 7.28 and we proceeded to average a 7.30 through 3.5 miles at which point Bratwurst says “I’m going to take a slightly longer route back through the trails and I will try beat you guys to the finish.”
Challenge accepted!
YHC enjoyed watching Bratwurst arrive at the finish line 2nd with Dolphin right on his heels. According to YHC’s watch mile 6 was completed in 6.59. Impressive guys and thanks Bratwurst for the motivation!
-The 4 mile group seemed pleased with their effort as well and t-claps to Chum for hanging in there till the end.
-Take away from today…If you are going to get up at 0445 then you had better give it all you got out there or else you are just wasting valuable sleep time. If anyone at Devil’s Turn today did not push themselves to the limit then why did you post!!
Happy Easter and safe journeys to those traveling on spring break.
49er
A hiking we will go…to Base Camp that is!
The Thang:
15x IC SSH
10x IC Imperial walker
10x IC Merkins
10x IC Prison Squats
10x IC Mountain Climbers
5 burpees oyo
10x IC jumping lunges
Hit the bleachers:
Partner up,
Partner 1: 20 dips on the bleachers
Partner 2: 10 incline merkins on the railing
Flapjack and repeato x2
Jog around the track:
Lap 1: 5 merkins in the turns
Lap 2: 10 prison squats in the turns
100 yard runs:
Down and back #1: 5 merkins
Down and back #2: 10 Imperial walkers
Down and back #3: 5 burpees
Hit the wall:
30 sec people’s chair
10 wall jumps (5 each arm), repeato on the wall jumps
5 mins of Mary:
10x IC flutter kicks
10x IC dollies
15x IC LBCs
10x IC bicycles
10x IC Russian twist
Plank
Moleskin:
Welcome to Brikette, good workout by all, thanks Smash for that downPAINment. Pax wondering when it will get warmer, then reminded by Calloway that 92F in the morning and the Pax will remember this day with fondness, who knows after all? Definite grunting by the Pax on the final russian twists (including YHC), strong by Smash to keep it going, he could do it so he Q’d it!
Multi-sport Athletes
Aye! The bell tolled and 32 strong men leapt from their fartsacks and scrambled into the chilly gloom for a down PAINment at Death Valley this morning. Header and YHC decided to make this a workout featuring our former collegiate sports – Header would run a soccer themed workout and YHC a baseball themed one. Very solid work this morning by all the pax.
The Thang
COP
– Squats x 25
– SSH x 50
– LBC x 15
– Dolly x 15, hold ’em
– Flutter x 15, hold ’em (two 10 counts)
Count of into two groups, Group 1 goes with Header and Group 2 goes with Dolphin
Header-led Exercises
Little baby jog to track around football field
Run lap with pain stations around track
– 1st corner – Burpees x 5
– 2nd corner – Jump Squats x 5
– 3rd corner – Lunges x 5
– 4th corner – Merkins x 5
Rinse and repeat
Plankorama until all pax complete
LBC x 25
Louganis x 25
Mason Twist x 25
Bicycles x 25
All on your own count
10 Cone Slalom Course
Round 1: Side shuffles in between cones, 10 yard sprint back to start
Round 2: One foot hop over each cone, 10 yard sprint back to start
Round 3: Other foot hop over each cone, 10 yard sprint back to start
Pax do non stop LBCs while waiting (and after completing) each round
Mosey to bathroom building for People’s Chair before switching with Dolphin
Dolphin-led Exercises
Ugly Bases – Partner up, size does not matter
Partner 1
– Bear crawl to 1B, SSH x 10
– Side shuffle to 2B, Merkins x 10
– Side shuffle to 3B, Mountain Climbers x 10
– Bearkin Crawl* to Home, Squats x 10
*Bearkin crawl is bear crawl with a merkin every third step
Partner 2 does Jack Webbs (1 merkin with 4 air presses) while waiting for P1 to finish
Flapjack
Repeato with x 20 of same exercises at each base
Flapjack
Repeato with x 30 of same exercises at each base
Flapjack
Little baby jog back to parking lot
COT
Moleskin
– Welcome to FNG Marcus Castro (F3 Fidel). Really, no doubt on what his nickname would be. Welcome to F3 and we hope you’ll be back many more times.
– Definitely a lot of variety in the workout today with YHC and Header working totally different muscle groups (with no pre planning on this either).
– Alligator Arms? Bulldog has perhaps the fastest count YHC has ever heard during the air presses for Jack Webbs. Just sayin’…
-Don’t Mess with Psycho T – was bringing some serious heat during Ugly Bases. Thought I saw a laugh/smirk. You’d think the guy was a professional athlete or something… Seriously, Psycho T led a very strong and inspirational closing prayer in COT reminding us all to turn to Christ for our strength. Amen to that brother! #3rdF #strong
– Seemed like all the pax enjoyed the workouts. YHC can’t speak for Header but “Ugly Bases” will definitely be back since it was so enjoyed by all the pax. #crowdpleaser
Announcements
– Devil’s Turn tomorrow AM at McAlpine Greenway off of Sardis Road. 5:15 for 6 miles and 5:30 for 4 miles.
– Billingsville tutoring continuing again tonight and every Wednesday. Great way to impact a young person and refresh yourself with 3rd grade math.
– Remember to make it a point to lift each other up and check on folks that you know or believe may be struggling. Let’s all turn attention to each other so that F3 is not just a workout group. #notcrossfit
This week we celebrate Easter and we should all be mindful of Christ’s sacrifice and that by following Him we get something we do not deserve – eternal life. #grace Pews will likely be full at church Sunday. Use this time as an opportunity to minister to and encourage folks who do not attend church regularly. #Hisexample
All I got brothers.
Aye!
Just Like Old Times
With as many men as degrees (32), the flag was planted. The older guys knew what was to come…the newer guys would soon find out.
WARM UP
- SSH x25
- Imperial Wokka x 20
- Perkin x 10 (perfect merkin, hands aligned with nipples, etc.)
- Psquat x 20 (perfect squat, silent “P”)
- Two laps
Team up into groups of 4’s, find a plate/plates/or tire for Hairburner Medley Relays:
Evolution 1–THREE cycles
- Pax 1: Burn hair, 2 x 25 yards
- Pax 2: Two-handed swings
- Pax 3: Perkins
- Pax 4: Psquats
Evolution 2 – Rotate to different plate/plates/tire; THREE cycles
- Pax 1: Burn hair, 2 x 25 yards
- Pax 2: Upper body (each pod select exercises)
- Pax 3: Lower body
- Pax 4: Core
Evolution 3 – Rotate to different plates/plate/tire; TWO cycles
- Pax 1: Inch Worms, 1 x 25 yards
- Pax 2: Upper body (each pod select exercises)
- Pax 3: Lower body
- Pax 4: Core
A Short Visit with Mary
- Dolly with KB Chest Press x 15
- Flutter with KB Chest Press x 15
- Louganis x 8
COT
MOLESKIN
- Many of the newer Pax discovered the joy of hairburners, so named because the smell of the plate/paint on asphalt reminded Dredd(?) of burning hair. We used to do these every other week or so back in the old days (6 months ago) before the kettlebell bulk order. You might be able to hide from the pain with an undersized KB, but you can’t hide from it with a hairburner.
- With the record number of Pax posting this morning, we had to pull in some local materiel–two tires from the field. Different olfactory experience; more pain. Next time we set out more tires so everyone gets a shot at them.
- Good to see the teamwork and encouragement out there. Cadre Runstopper was in someone’s grill shouting uplifting words to continue. Something about “maggot,” if I heard correctly.
- A pleasure to lead you, men. Blessings on your day.
Indian Run Bear Crawl
The Thang:
QIC – Zip-A-Dee
Mosey to the Soccer Field
- Butt Kicks
- Karaoke Left
- Backwards Run
- Karaoke Right
CoP:
- SSHs X 25
- Imperial Walker X 20
- Merkins X 15
- Peter Parkers X 15
Head to the track:
- Form 2 lines for a good old Indian Run Bear Crawl – 1 circuit around the track
Mosey over to the playground and partner up
- Partner 1 = Balls to the Wall
- Partner 2 = 50 yard dash out to the hedges (McKee Rd) and back (equals 100 yds) to relieve partner 1
Switch / Rinse and Repeat X 3 (or was it 5?)
Get moving again and run to the back of the school for a “modified” Roger Waters (not quite wall to wall but – Wall to Tree Stumps)
- 15 jump ups (on stumps)
- 20 squats (mid-way to the wall)
- 20 Donkey Kicks
Rinse and Repeat X 3
QIC Swap – Countertop
Trail Run x2
- Dips on bench
- Trail Run
- bear crawl up hill
- 10 burpees
Mosey to Playgrounds behind school
Round 1
- Pull-ups x 20
- Merkins x 20
- Jump-ups x 20
Round 2
- hanging leg lifts x 20
- Wide arm Merkins x 20
- Squats x 20
Round 2
- Dips x 20
- Diamond Merkins x 20
- Sister Mary Catherines x 20
Mosey to back wall of school
6 MoM (extended)
- Peoples Chair x 1 min
- LBC x 20
- Bicycle x 15
- Peoples Chair x 1 min
- Back Scratcher x 15
- Legs left side crunch x15
- Legs right side crunch x15
- 4 count Leg Drops x15 (hold’em)
- Hello Dolly x15
Mosey to front of school for COT
Moleskin:
- Strong work by all
- After a week in the cold North Zip-A-Dee returned to the PAX and brought the pain with a vengeance as he lead us through the first half of the workout
- Ochco Cinco brought out the racing wheels at the front of the PAX during most of the runs
- Lobster Roll may be submitted for a name change to “The Grizzley” reaching speeds of up to 30 mph during both sets of bear crawls up the back hill
- T-Claps to Zip-A-Dee, who injured his ankle during Saturday’s workout, posted the next morning with his foot taped on to the bottom of his leg and still crushed the Spartan Sprint.
Circle…er, Square Up!
(posted by Dora on behalf of Salt Lick…)
5 pax gathered in the cold, wet Monday Gloom, to be shortly joined by 2 more for another painful dose of…
THE RED PILL
Jog to track area to warm up
- Merkinsx20
- Mountain climbers
- Welcome Cottontail and O’Tannenbaum
- SSHx20
- Arm circles
Mosey to track
- 4 Corners x 3 laps
- 20 squats
- 20 Carolina dry docks
- 20 Jump lunges (Mary Katherines)
- 20 merkins
People’s chairx2
Presses x 20
Mosey to playground
- 10 pull ups
- 20 dips
- 30 decline/incline merkins (15 ea)
Rinse and repeatx3
Suicides
Mosey to quarry, Grab a coupon
- Curls,
- presses,
- swings,
- concentration curls
Back to parking lot for Mary
- LBCs
- Flutter
- Dolly
- Bicycles
Suicides
COT
Naked and Wet Moleskin
Lots of brothers were enjoying their well-deserved #smartsacking after this weekend’s absolute domination of the REEBOK(r)(tm) Spartan Sprint. #T-Claps to all of our warrior brothers. Next up: Leatherneck.
With so many brothers in recovery, The Matrix had it’s record low post count: only 5 soggy pax at go time. When you only have 5 pax, you can’t really “circle up”…it’s more of a…square. Luckily Cottontail and O’Tannenbaum LIFO’d in during warm up and solved our geometrical quandry.
Big welcome to Snowflake, Matrix FNG and War Daddy for today. Great to see you down south, brother; hope you can come back again soon. Tiger Rag and Dolphin had strong leads on the suicides as usual. These guys set a great pace. O’Tannenbaum got some extra credit on the last suicide, blowing right past the first break directly to the second, returning to the second, and still finishing up respectably. O2-deprived? Maybe, but still strong. If Cottontail gets any better at pullups, we’re going to have to go to 20.
Good thing the rain stopped after the workout. We wouldn’t want to run the risk of getting dry. #ReverseCantore
Announcements
Full week of workouts: Skunk Works tomorrow, Death Valley Wednesday, The Devil’s Turn Thursday, Kevlar and Centurion Friday.
Speaking of Centurion, continue to EH your Ballantyne/Pineville/Carmel-area buddies for this workout. It’s a great location, and Escargot is leading excellent workouts over there. Let’s build this one up as we expand westward.
Continue to keep OLB’s family in your prayers. If you’d like to make a contribution to the childrens’ scholarship fund, see here for details: http://f3nation.com/2013/03/21/olb-update/
Many of our brothers need some lifting up right now for so many reasons. Let’s all take an extra moment to check on one another one-to-one. There’s no shortage of need around you right now.
Pre-Spartan Warm-Up
21 strong and willing men gathered in the shadows of the Rock on this pre-Spartan Sprint workout.
QIC: Run Stopper
Side Straddle Hops in cadence x50
- Mirkins in cadence x20
- Slow Squat in cadence x30
- LBCs in cadence x20
- Wide Arm Mirkins in cadence x20
- Mountain Climbers in cadence x20
- Star Mirkins own count x20
- Diamond Mirkins in cadence x10
Jog to soccer field
Number off 1, 2
- #1 Broad Jump/Mirkin – down and back
- #2 Squats
Pancake/ repeat
- #1 Bear Crawls down and back
- #2 Squat
Pancake/ repeat
Plank Up – Tunnel belly Crawl x2
Partner Up #1, #2
- 1 hold hands out waist-high
- 2 alternating knee ups to touch #1 hands x20
Pancake
- 2 hold hands out waist-high
- 1 alternating knee ups to touch #2 hands x20
Pancake
- 1 hold hands out waist-high
- 2 double knee ups to touch #1 hands x20
Pancake
- 2 hold hands out waist-high
- 1 double knee ups to touch #2 hands x20
Belly Starts – Suicides – All x2
Jog to pavilion
Peoples Chair / alternating (lift leg) 1 minute
BALLS _TO_THE_WALL
- 45 second hold – reset
- 5 Mirkins
Bench work
- 20 SILENT Jump ups
- 10 step-up’s (10 each leg-switch)
- Dips
Runstopper and Mrs. SAT NIGHT SPECIAL
- Partner up #1, #2
- #1 Plank
- #2 grab Legs of #1 squat and shoulder press legs above head while #1 performs a mirkin x20 each
pancake / repeat
Jog to Kitty Litter
- Separate #1’s and #2’s each group performs the following:
- #1 wheel Barrows #2 Squats
PANCAKE
- Bear Crawls to end of Kitty Litter and back
PANCAKE
- Suicides #1 tag #2 x2
T-calps to TR on his saturday morning #doubledown. Many of the guys thought you were in the fart sack, i knew better. What was up with Mall Cop today, dude was on fire, especially in the plank tunnel – belly crawls.. its like he was chasing some kid who just shop lifted at SouthPark Mall!
Extra shout out to FNG, low tide today good job B. Morgan. You made High Tide proud!
Strange Brew, continuing to master the lunge walk.
The Thang:
Mosey to the East lot for warm up.
30 SSHs
25 Squats
20 Merkins
Mosey around the stadium to the practice field.
Partner Carries to one side bear crawl back.
Flip flop partner carries and crab walk back.
Split into two teams, sprint down 5 burpees and sprint back. Plank while you wait.
Mosey to the lower parking lot and lunge walk up the hill.
Circle up for some Mary.
30 Flutters HOLD
25 LBCs
20 Rosalitas
25 Imperial Walkers
20 Bicycles
Mosey to the back entrance.
Lunge walk up the ramp and back to the stairs.
12 Incline Merkins at the bottom of the stairs in cadence.
15 Dips at the benches in cadence.
Mosey the main parking lot.
Sprint to the first light pole 5 Burpees
Sprint to the next light pole 10 squats.
Sprint to the next light pole 5 Burpees.
Do the same on the way back.
Mosey to the back parking lot hill.
Backwards lunge walk down and then forward back up.
Backwards bear crawl down and then forwards back up.
15 Carolina dry docks in cadence.
To the fence for peoples chair, left leg out, right leg out, regular.
COP for one round of merkin clock and two rounds of SSH Hits.
Mole Skin:
- Need to start issuing some EHs at your other workouts, I am working on a few.
- The Pax no longer wants me to attend the Governator due to the new painful ideas.
(Thanks Indian Hill)
- By the time Strange Brew’s shoulder heals up, we will be capable of lunge walking through his entire day without breaking a sweat.
- Our hearts and prayers go out to OLB’s family. Please see the website for foundation details.
- Let’s bring it this Sunday at the Spartan race men!
- Key to the stadium is still coming, I know everyone is as excited about the bleachers as I am……. Aye!