Side Hustle
The Thang
DiCCS given, let’s mosey …
Typical warm-up, SSH, Potato Pickers.
5 x – Bus lot hill repeats (Run hill, jog down, LBC’s, repeat)
Mosey to playground, for 5 pull-ups, 10 carolina drydocks, 15 big boy sit-ups, repeat, 5 sets.
Mosey to wall for 20 donkey kicks, 15 mike tysons, repeat 3 sets. Lots of groaning heard.
Mosey to baseball fields for core work, various PAX served up their own special dose of pain, beginning with flutters and several other extremely gut wrenching exercises.
Mosey (again) to parking lot. 100yd partner carry, switch, repeat. Noticed some modified with walking lunges. 2 PAX went down hard during partner carry right in front of me, nearly to finish line, good push guys, hope your okay.
Speed laps around the parking lot, run 100yds, walk/jog the short sections, run 100 yds, repeat for 2 laps (about 800 meters) around the parking lot.
Jog around parking lot 2 laps with PAX calling out their favorite pain station exercise at every turn, including merkins, carolina dry docks, jumping jack with squat and legs apart (totally forget the darn name, Lou’s special), low slow squats, can’t remember them all, but do recall some PAX tapping out on the 15 burpees (you know who you are:)
Mosey back to parking lot where it all began and circled up for more random core work and dips.
I was told we logged about 3.5 miles.
Moleskin
11 PAX today at Outland. Huge campus. Lots of opportunity. We didn’t even see that much of it. Thanks Chastain (Matt) for inviting me to your campus, it was an honor leading all you guys and I mean that sincerely. You guys all pushed hard today!
We had one new FNG, Japier (spelling?), who is a Sun Valley track coach. Fun facts about Japier, speaks two languages and from Jersey! Our own Ben Derrick – Zinfadel, in true F3 style, got an uber ride from Japier and recruited him to join us at Outland this morning (good job Zin!). Japier is already in great shape and was up front all morning with Lou. I’m think we made a good impression and hope we see him again. Due to his 2nd job (uber) he proudly accepted his new name “Side Hustle”. And I have to mention that damn vest that Deadwood was so kind to make sure he got it Zin and Zin had it ready for me. Holy$%*! … respect the vest. I took it off 30 minutes in, finished last 10 with it and nearly Vomitted! Yeah, I’m def getting one:)
Announcements
Speed for Need, maybe July 22, need 12 PAX to push chariots, great cause, Jeremy (Madison) will post details.
Fixing it for Christ July 19-22, goal to fix up 40 homes, food provided, details will be posted. Lou (Bottlecap) has details.
Reminder from Ben (Zinfadel) about time change at Asylum, now begins 5:30a.
Brad (Smokey), nice job taking us out.
Forgotten Watch Syndrome
13 men gathered in the muggy gloom for The Brave this morning. Halfway to the workout, Q realizes he has no watch on and will have to rely on time checks from the PAX. The PAX were ready, and we still didn’t make it back in time. Here’s how it happened.
Warm up: Run at your own pace from the launch to the intersection of Johnston and Ballantine Commons. On the way, do 10 IW, 10 squats, 10 MCs, and 10 plan jacks, all OYO.
Circle up at the Stonehenge like monument. Do a ladder of merkins with a burpee after each set, i.e. one merkin, one burpee, two merkins, one burpee, etc.
Mosey to the bottom of Ben Nevis and partner up with someone of similar speed. 3x run to the top, 20 partner decline merkins each, run to the bottom, 20 partner leg throwdowns.
Long mosey to the pond with the steep bank. P1 runs the lap while P2 runs the bank backwards and does Mary until P1 returns. Wanted to do this 3X but were running short of time so….
Start the long haul back, stopping for planks and Mary to try and keep everyone together. Finish at about 6:20 (I think).
Moleskin: The humidity slowed us down, YHC included. The mileage was a little too ambitious with that being the case. Thanks to all PAX for the great effort and attitude.
No Rain but Plenty of Pain
Nine men didn’t have to bring out the rain slickers as the weather was quite nice even if a little humid. YHC decided to make the morning uncomfortable even if we stayed dry. But first, a few quotes to think about:
One Man with conviction will overwhelm 100 men who have only opinions
Winston Churchill
The last thing I want to do is hurt you…. but it is on my list
Runstopper on set of 11 burpees
A school without football is in danger of deteriorating into a medieval study hall
Frank Leahy – Notre Dame
The thang:
COP – with burpee ladder up to 6 with a called exercise in between each set. We did SSH’s, IW’s, Slow Squats, Jumping Lunges, Rosalita, and Merkins
Mosey across 51 for COP in front of Amalies – knee ups and then continue burpee ladder with 7.
Mosey over to base of Palentine for Bermuda Triangle set. Up to top of Palentine for 1 burpee, run down lane and around building for 10 decline merkins, then down to road for 10 jump squats and back to start. Increase burpee count by 1 each time and we finished 4 laps. A few minutes of mary waiting on the six. Two rounds up Palentine to continue our ladder with 8 and then 9 burpees
Mosey back to the school parking deck for some gasers. Sprint as fast as you can from level 1 to level 3 up the ramp and then walk/mosey back down for recovery. 4 sprints and then plank for six
Two sets of Dips in cadence and then back to parking lot for last few minutes. We continued up the burpee ladder with 10 and 11 and then back to 1 with called exercise in between.
NM
We finished with 77 burpees for the morning and a surprising lack of moaning about how many we did. Next time I’ll call for a set of 77 burpees at once.
Ranger is heading to Fort Knox soon for training so praying for him
Runstopper was actually early today – first time that has happened as far as I know.
Clover keeps forgetting that Dook gear is not allowed on the campus. Penalty will be metted out next offense.
The Respects almost out numbered the non-respects as we had 4. Plus, Snooka was out front most of the morning with RS (almost Respect) right with him. I’d say the young guys need to step up their game – it was close to embarrassing (and would have been if Checkpoint had posted).
No announcements other than Runstopper reminding us to sign up for the Christmas Party (he doesn’t know it but that joke just got him nominated as the Chairman of the party).
6 Years and counting (well almost)
Veteran Hydra crew so short disclaimer provided
Quick mosey around the school to get the blood flowing quickly – work to be done.
Mosey to field behind the school for COP
IW x 20 IC
Low slow squat x 10 IC
Slow Merkin x10 IC
The Thang
Mosey to end of field near school and line up abreast to receive instructions for:
The Escalator.
Instructions provided slowly and in triplicate to ensure everyone was on the same page.
5 squats, 5 wide arm merkins, 5 heels to heaven, 5 burpees – run to other end of field (approx 50 yards)
10 squats, 10 wide arm merkins, 10 heels to heaven, 10 burpees – 50 yard run
15 squats, 15 wide arm merkins, 15 heels to heaven, 15 burpees – 50 yard run
20 squats, 20 wide arm merkins, 20 heels to heaven, 20 burpees – 50 yard run
25 squats, 25 wide arm merkins, 25 heels to heaven, 25 burpees – 50 yard run
20 squats, 20 wide arm merkins, 20 heels to heaven, 20 burpees – 50 yard run
15 squats, 15 wide arm merkins, 15 heels to heaven, 15 burpees – 50 yard run
10 squats, 10 wide arm merkins, 10 heels to heaven, 10 burpees – 50 yard run
5 squats, 5 wide arm merkins, 5 heels to heaven, 5 burpees – Finished
Mosey to the playground for some bar work.
5 pull ups
10 merkins
15 squats
Rinse and repeat x 3
Mosey back to the field for some mary
25 x LBCs IC
25 x Flutters IC
High Plank – 1 min
25 Dollys IC
High Plank – 1 min – 6 inches 10 count.
6:15 – Finished
NMM
When Sprockets asked YHC to Q Hydra, YHC didn’t pay much attention to the calendar but then upon closer consideration, realized that this was a week away from YHC’s 6 year anniversary of joining F3. Figure why not make it the “early” 6th anniversary. Thanks Men for taking the time to come and join YHC in celebrating 6 years. It has truly been a great and life changing 6 years too. YHC is very thankful for all my F3 brothers, old and new and the significant impacts they have had on making YHC the person he is today. YHC looks forward to many more years.
Solid basic old school meat and potatoes workout this am. Escalator is no joke and leaves a mark. A grind from beginning to end. For those keeping score, it was 125 of all called exercises and approximately 400 yards of AYG. And everyone was crushing it and pushing themselves. YHC still needs to come up with a workout that might actually make Sprockets work – #machine
Sprockets and Gummy, thanks for the opportunity to lead. Hops, thanks for the takeout. Pax – thanks for following YHC around this am and thanks F3 Nation for the impact made no only in YHC’s life but every man that defeats the fartsack daily to make it out into the gloom. SYITG!
Announcements
Something about a beer run sometime soon, somewhere close – if you are participating, you don’t need to ask.
YHC sucks and figuring out the formatting on this BB platform
In remembrance of D-DAY
At 0530 local time… 75 years ago yesterday that Allied forces began hitting the beaches of Normandy to regain a foothold and open a second front against the Nazis.
It was pretty surreal … as we moseyed to our places to think about the kind of day we were going to have versus the morning those Allied soldiers were facing so many years ago.
YHC informed the PAX that today would be a time of remembrance… in no way shape or form would we aspire to endure pain like they did. No cheap testament. We just wanted to spend some time trying to grasp the magnitude of what was sacrificed and accomplished on those foreign shores so many years ago.
After a standard warmup… SSH, Merkins OYO, LSS OYO we got to business.
Partner up.
First statistic to consider was the number 13,000. The rough estimate of the number of paratroopers employed.
In teams of 2, we would do toes to bar, with each rep counting for 10 men. The teams would give the PAX a breather off the bar allowing for continuous progress.
All told – the workout of 9 men completed 1,300 T2B.
Each time a team of 2 reached 100 reps total they would add it to the group total by shouting out “100”… then “200” for the next crew and so on reaching 1300.
Statistic #2: 11,590
The number of planes employed in action and support of the landing that day and the subsequent month.
In teams of 2 calling out each time they reached 100… the 9 PAX completed 1,159 Jump squats… progressively contributing their total to the whole. Each single JS represented 10 planes departing their base.
Statistic #3: 5,333
The number of ships deployed in direct action and in support of the Allied assault. Flutters to complete 533 (with every two legs counting as one rep). Teams of 2 adding their score together and contributing to the group total each time they accumulated 100.
Statistic #4: 13×24
13 countries engaged for 24 days to complete the beach landing and secure a foothold.
In teams of 2, the PAX performed Merkins… each partner halving the total… resulting in 6 sets of 12 apiece.
After a short mosey back to basecamp… we undertook the final and most grim statistic.
10,000.
The estimated number of Allied men lost on D-DAY.
With only 6 minutes to go we were able to complete 500 burpees as a group. each one representing 20 men who sacrificed their lives.
6.
Before prayer we read the names of the men awarded a Medal of Honor for their actions that day.
Walter Ehlers
Carlton Barrett
John Pinder
Jimmy Montieth
Teddy Roosevelt Jr.
Howard woodford
Closing thought:
“It has been said that the most important thing that every man should know…. is what he is willing to die for”
Today is as good a day as any to stop and consider whether or not the life we are leading is worth the sacrifice those men made 75 years ago.
Juno, Utah, Omaha, Gold, and Sword: Tribute to our GREATEST Generation.
E ala ‘oe!! e holo ana nā kānaka
Codenamed Operation Neptune and often referred to as D-Day, it was the largest seaborne invasion in history. The operation began the liberation of German-occupied France (and later western Europe) from Nazi control, and laid the foundations of the Allied victory on the Western Front. As our brave men stormed the well entrenched German forces they had no choice but to advance from the water line and sprint up the 5 beach fronts (Gold, Sword, Utah, Omaha, Juno) against heavy fire, land mines, and obstacles all while wearing everything they needed for the coming months. Before the battle ended: casualties were at least 10,000, with 4,414 confirmed dead.
3rd F:
We at F3 put in hard work every morning for 45 mins to an hour. But all of that pales in comparison to what our Greatest Generation did before us on the beaches of Normandy to end the spread of a tyrannical dictatorship and allow freedoms that would have otherwise been lost. Today’s Spartan Beatdown was a memorial to those brave men that ran the beaches and never quit.
Thank you Horse Head for taking us out today
2nd F:
- 1st Friday Lunch in Uptown on 6/7 at Salsarita’s Fresh Mexican Grill 11:30 in Overstreet Mall
- Beer Mile on Friday Evening. See F3 social media for details
- F3 Dads has an event on Saturday at Colonel Francis Beatty Park: See Horse Head of Details
1st F:
The Thang: Ole’ Glory (Spartan Style)
9 Pax arrived this morning for their daily dose of the DRP. Knowing today was going to be a grinder YHC brought bottle water and offered each pax member one to carry with us. Most took me up on the offer and others later wished they had.
With the Spartan Shovel flag in hand we started on a 1 mile warm-up run to the launch point of our 5 beaches assault.
Right out of School parking lot
Right down E Charles
Stopping at Cresdale Rd.
Quickly explain the workout and the goal was to complete it 5 times in memory or those that fought and died on the 5 beaches in Normandy on June 6th.
1/2 mile AYG sprint up the road (beach) to Matthews Mint Hill rd
(Optional 30 LBCs at the end)
1/2 mile Recovery back to launch point
(Optional 30 Merkins at the end)
Rinse and Repeat 4 more times.
Time called at 6:05
With Shovel Flag standing tall: 9 exhausted pax pledge allegiance
I pledge Allegiance to the flag
of the United States of America
and to the Republic for which it stands,
one nation under God, indivisible,
with Liberty and Justice for all.
Flag in hand to lead the way with a 1 mile run to go, we head back to the AO.
~5.75 to 6.75 miles with up to 150 LBCs and 150 Merkins for a Spartan style Ole’ Glory WIB.
No Moleskin today. Just thank a Vet for his/her service allowing you to read this in a free country.
v/r
Gypsy
Storming the Beaches of ELE
8 pax on a humid Thursday for this week’s episode of Meathead. 3 pax were crazy enough to show up for a Meatrunner. At least one pax (YHC) regretted it when the workout started. A quick disclaimer was given and little history reminder of the importance of this day 75 years ago. YHC then informed the pax that this workout was put together with that day in mind. If there were any objections, they were lost in a cacophony of YHC’s loud choices in music.
The Thang:
75th Anniversary of D-Day set
5 merkins
5 goblet squats
5 OH Press
5 Good Mornings
5 bell thrusters
Repeat 3 times for 75 swings and 75 combined reps of the other exercises.
Operation Overlord set
Suitcase or overhead carry KB to designated spot in the parking lot (approximately 66 meters)
11 4-count flutter press
Suitcase carry back to starting point (approximately 66 meters)
11 4-count Leuganis
Suitcase or overhead carry KB to designated spot in the parking lot (approximately 66 meters)
11 4-count flying squirrels (without the merkin, but with the jump at the end)
Suitcase carry back to starting point (approximately 66 meters)
11 two handed curls / 11 two handed tricep extensions (repeat for 22 of each)
75 years ago, 6-6-44, Allied troops landed on the beaches of Normandy. The idea for this set was to remember 6-6-44 or 66(meters) and 44 reps. With the distance covered as a reminder of the allied troops who traveled up the beaches under rucks weighing as much as 80 pounds.
The pax ran through both sets two times. The only difference was replacing the flying squirrels (should have worn gloves) with cleans (11 on both sides) and snatches (11 on both sides)
Mary:
11 4 count flutter press
11 4 count leuganis
11 Dolly (in cadence is 22) + 11 Rosalita (in cadence is 22)
Another round of 11 cleans per side and 11 snatches per side to finish it out
Endex
Beach-storming Moleskin:
Got asked by Voodoo to fill in yesterday afternoon and for once I’m in town so a chance to Q felt good. I was also the first pax that wasn’t on IR from the Voodoo go-to list. Hoping the others heal up soon.
Speaking of IR, Plasma was back from IR today. Good to see him again. We also had some (new to me) pax in the mix this morning. Nice to meet Swift and Victoria, hope to see you gentlemen again. Spackler decided a Meatrunner was in order with Voodoo and YHC. Not sure he’s going to repeat that mistake anytime soon. YHC was outrun by both but none of us were any more ready for the workout that followed. Schmedium and Sould Glo were silent assassins today, putting in the work with little room for mumbelchatter. Voodoo was the observant site-Q as usual helping Victoria and Swift with their clean and snatch forms.
Today’s workout was inspired by the GoRuck June challenge. Pledge some miles, do some workouts, support a good cause. YHC’s workout required no pledge other than to show up and put the work in,but no patch or cool t-shirt either. It was simple but effective with no overhead. I wanted the pax to stay together on the exercises. I drew a parallel to the boats on D-Day dropping troops onto the beaches. Each man was responsible for getting himself off that boat, and the CO was responsible for making sure they all moved together. Thankfully, it mostly worked.
As always, it’s an honor and a privilege to lead. Thanks to Voodoo for asking.
If you get a chance today or tonight, take a moment to remember what the world endured 75 years ago. Forces of tyranny shook the world to it’s core and the one thing that brought us back from the brink were the sacrifices of good men and women. Be it their time,
YHC had the take-out.
Announcements:
Beer mile – tomorrow. Not an F3 sanctioned event, but the participants are all in F3. Only slackers know where to find the details.
Looked good on paper…
Indian Land – Arsenal
The PAX: Bottle Cap, Rudy, Fallout, Soft Pretzel, Jingles, Paw Patrol, Brexit, Fire Hazar, Stub Hub, Halfback, Ringer, Goodfella, Doogie, The Knish, Rockwell
Many may not be aware but nearly 4 years ago I posted for the first time ever at F3 at Indian Land Elementary School! So, I guess you could say there is a special place in my heart for Arsenal. Recently I’ve reconnected with this site and felt it was time to give back by taking a Q. This is an awesome campus for an F3 workout and I was pleased to see some of my Western Union County brothers in attendance to support me and the regulars from Arsenal! What a great community F3 is!
Here’s what went down:
Warm Up Lap
Circle Up
SSHs x 20
Potato Picker x 10
Imperial Walkers x 20
Merkins x 15
Plank Jack x 20
Mountain Climber x 20
Mosey to very, very STEEP and long grass hill
7’s – Squats at the top & Merkins at the bottom
Mosey to the playground and partner up
4 exercises while partner runs a lap
Pull ups x 100
Supine x 100
Derkins x 100
Box Jumps x 100
Mosey towards the front of the school
Up and over each wall – Mary at the end waiting for the six
Mosey back to grassy area – Jack Webb (Air Presses & Merkins)
Back to COT
MOLESKIN
I wanted to give the new comers to this site a glimpse of all the campus has to offer. Just know that we barely scratched the surface – so for the non-regulars, don’t be strangers – come back to Arsenal! My workout plan seemed to look good on paper but halfway through the 100 pull ups and supine’s I was certainly second guessing myself! Great push by everyone to power through those 4 exercises! Once again, a BIG THANK YOU to the WUC brothers that showed up. On behalf of Arsenal I can say your support is appreciated! It was also good to see Doogie back for a second time… keep it up young man!
I always enjoy the comradery and working out with such a great group of guys!
Thanks to Goodfella for taking us out!
ANNOUNCEMENTS
For those that weren’t aware, Goodfella shared with the group the details about Dromedary. Wednesdays at 5:30 am. Bootcamp style workout. Marvin Ridge High School.
Jingles announced details for Fix it for Christ. Waxhaw United Methodist Church. June 19th-22nd – a project to work on 40 houses. Jingles will put a link on Slack for those interested in volunteering.
What Goes Around . . .
Nothing in life is so exhilarating as to be shot at without result.
Winston Churchill and, possibly, Bugs Bunny
I deciphered 11 from my voice recording, and Sparta claimed 13, with a total count of 21. None of these numbers add up, which seems about right for what happened today, so we’ll go with it.
THANG:
Warmup meandering around the campus to get things flowing.
COP behind First Baptist Matthews. SSH, IW, and some “Sharon Towers” that should probably be renamed to “Plantation Estates” for this locale. We also Petered and Parkered if I recall correctly.
Crazy 8s: Run a big figure eight with eight merkins on one end and eight LBCs at the other. Do it . . . .wait for it . . . eight times. After you finish eight rounds, pick up the six to make nine. Then get on your six for three sets of Mary. Whew.
Mosey over to the new Fisher Price picnic tables, but not before we attempt Boondock’s Rail Slide challenge. Hands on the one handrail and feet on the other, attempt a spider man side-shuffle from one end of the other. Lots of lounge-walkers refusniking this jewel. I suppose that’s a taste of my own medicine.
Joker 10/20/30 on the tables – Squats (with butt level gauge), Little Haze, and Farrokh Bulsara
Finally, suicides in the big lot. Assorted merkins for first set, and burpees for the 2nd (which I was baited into by Sardine, who then promptly refusniked them #troll). Couple of AYG gassers to deal the fatality blow. Boondock smoked us on the gassers, but Smokey was not far behind. Seems about right – a 13 year followed by a 50 year old man, and then the rest of us. You know who else can move, Lois “Freight Train” Johnston. We tried to bait Benny into a foot race on Slack, but I don’t think there’s anything else to prove here.
SKIN:
I’ve skinned the thang a bit already, so just a few more observations here.
- Somehow, Big League Chew staggered into COP after running with the Sparta whippets. I think he saw Gypsy’s decked out shovel flag and got snookered into thinking he was at some sort of log-carrying Ruck-o-Matic festival, but boy was he in for a surprise. Well, at least that’s what I think happened. It’s on the internet now.
- There was a fair piece of Refusniking from the Peak51 gentlemen today, mostly surrounding the suspicious handrail crawling and all things burpees. I suppose I deserve this a bit. Modify as needed.
- I read somewhere that folks were getting all serious-like with their workouts and complaining that people were actually talking amongst themselves during such. You know where talking don’t belong? Urinals. That’s where. So unless you’re pulling up beside to me to take a wee (and you’d best skip a space if one is open), then feel free to chat my ear off as long as you can keep up (which ain’t hard). These are my rulez though, and may not apply to your workouts. If you have a problem with that, take it up with Gordon Shumway, who’s really in charge #Alftan
- Here’s my take about the Moderate workout sites. These guys can handle anything you throw at them, as long as you don’t run all over creation and string everyone out. Keep it in the lot and go as hard as you want and they’ll be right there.
- Great crew. Slim has inspired a lot of guys to do more than they ever thought possible with his encouragement (and suspect representation of BRR terrain), and Sensei has reinforced that with his actions. Geraldo and Lois probably did something that I’m also sure was important so keep that in mind.
Toodles,
Horsehead