YHC had the Camry loaded up at 0430 this morning with +300lbs of sandbags and rucks which ultimately had me pretty much draggin’ tailpipe from Indian Land down to Calvary. I arrived about 20min early just to scope out the site a little and find security to let them know of our whereabouts. With the rain coming down and 35 on the temp gauge, I wasn’t sure how many swole trolls I’d have this morning but I knew with these conditions they’d be ready to do work, and work they did:
Over & Out
-General_
Pretty chilly morning and even some precip on the radar…yikes. Fortunately, we snuck in our workout before any legit rain came down. So a small group converged in the parking lot, I threw down the disclaimer and off we went.
A few PAX may have recognized I recycled a previous workout as we left campus to the Apartments down the street. Group 1 did the exercises: Derkins, Dips, Step Ups and Group 2 ran. After two times through, we left to the complex next door and did a Merkin Suicide with 5 streets, 10 Merkins each then return to home. That was fun!
Back to campus for some Mary/Run combo. LBC, Box Cutters, Flutter x 50 each, with a big lap around parking lot in between. Finished that with wall sit/air press x100.
Back to side lot for a quick “sprint” lap with Merkins, Carolina Dry Docks and Jump Squats x 15/20 than back up. Last we finished off with an out and back sprint plus 5 burpees on each end (only because McGee was present). Done.
All in all, a nice workout, 3.4 miles and a balance of chest, arms and core. Thanks to Poptart and Squid for the oppty to Q (since I haven’t been there). Thanks to Squid for the takeout prayer. Sign up for Joe Davis Run. Thoughts and prayers to Taco Stand’s family dealing with some medical results this week.
YHC was recouping from a cold though had plan for the PAX today, signage was placed for today’s chapter of Ascent. Cottonmouth and Cooter were ready to get going and after a quick disclaimer, we were off. Just as about to finish the COP, 4 PAX jump out of a clown car.
COP
Imperial Walker X20
Moroccan Nightclub x20
Lap Around the track
Today’s exercise regimen was created to encourage movement of the entire body. PAX would start at different stations, perform listed exercise for one minute and move to the next station and then perform the corresponding circuit exercise…you get the picture. Here’s how the stations and circuit work were arranged.
The Thang
Station 1- Upper Body
Circuit 1: Shoulder press
Circuit 2: Lawmnmowers
Circuit 3: Standing curls
Circuit 4: Triceps dip
Choice of Kettlebells or Dumbbells for Circuits 1-4
Circuit 5: Push-up
Circuit 6: American Hammer Color
Station 2- Lower Body
Circuit 1: Walking lunge
Circuit 2: Sumo squat or Goblet Squat with Kettlebell
Circuit 3: Calf raise
Circuit 4: Speed Skaters
Circuit 5 Good
Mornings with Kettlebell
Circuit 6: Superman or LBCs
Station 3- Compound Exercise
Circuit 1: Jumping lunge or Jump Squats
Circuit 2: Mountain climbers
Circuit 3: Thruster (squat to shoulder press), with or without Kettlebell
Circuit 4: Cleans
Circuit 5: Elbow Plank
Circuit 6: Single-arm Kettlebell swing
Station 4-Sprint
Circuit 1: Run lap around the track
Circuit 2: Jumping rope
Circuit 3: Step Ups
Circuit 4: V Up
Circuit 5: Downward Dog
Circuit 6: Single Leg Stand
Off to the field for a sprint, walking lunges, karaoke and plankers delight.
Then to the wall for some ARM raises and incorporated the kettlebell.
We finished with some Mary- Fluttler, Rosalita, Freddy Mercury, Dead Bug, American Hammer and Protractor.
Good work by all. Welcome FNG- Dash, now Polo’s boys are in the F3 family as well. Thanks Polo for the takeout.
This is my 10th Q and I still keep my plastic bagged weinke strapped on the hip. I probably need to invest in a DW arm strap as the fear of dropping that bag and losing my workout plans is strong at the beginning.
Lots of men showed up in the dark at Nesbit with a few new faces and a gang of SOB guys. Hopefully proper planning of my Q would ensure that we would hit the goals I had planned but was a bit worried just based on the number of people. Whatever, we will audible as needed. It couldn’t be worst than that DW Convergence. (Used initials to protect that PAX member as that was really, really, really embarrassing)
DiCCS completed. Several CPRs and two arm strapped cell phone bros.
Let’s do this….
THE THANG
Mosey to Circle. Circle up.
8 pack – Dana’s Dream Abs
1. 30 second side plank
2. 30 second side plank
3. 30 second 6” plank
4. 30 x LBCs IC
Mosey to bridge. 20 x jump squats. Bear crawl across bridge. 20 X Jump quats. Mosey to street. 10 burpees. Mosey to 1st Street. 10 burpees. Repeat at each street.
Mosey to circle
1. 20 x SSHs IC
2. 20 x 6” Plank Jacks IC
3. 20 x Squats CC
4. 20 x Peter Parkers IC
5. 20 x Mountain Climbers IC
6. 20 x Jumping Lunges CC (10 per leg)
7. 20 x Carolina Drydocks CC
8. 5 x Master Splinter Burpees OYO
Mosey back down hill, stopping for 5 x monkey humpers per house on the left.
Mosey to Clubhouse while circling back for the 6.
Jack Webb’s. 1 x Drydock & 4 x Bearcrawls. Brutal.
Mosey around 1/2 Circle, 10 x merkins at the top, Mosey around 1/2 Circle, 10 x wide merkins at the top, mosey to model home 10 x diamond merkins at parking lot, Mosey to main road and to next entrance, 5 burpees. Mosey down hill. Lunge from last street to main entrance.
Mosey long way around Kensington, find some wall. Wall sit. 20 x Toe Lifts. 20 x Heel Lifts
Break into 5 groups. CC/IC as a group on all exercises.
1. 20 x Mike Tyson’s
2. 20 x 6” Plank Jacks
3. 20 x Mountain Climbers
4. 20 x Speed Skaters
5. 20 x Jump Lunges
Mosey to other parking lot. Find a partner. Bobby Hurley while other partner runs downstairs, 1 burpee and back. Complete once.
Indian Run back to COT
Circle up at base circle for inclined merkins with varying forms of standard, wide and diamond.
COT
MOLESKIN
What a great morning. 28 guys followed me in the gloom. Started dramatically slow with the focus on Dana Abs right out the gate. Then we ramped the HR dramatically as soon as we started the 2nd mosey.
We utilized the Mill Bridge compound’s hills, Clubhouse parking lot and 1/2 circles. I’m really hoping some Ring doorbells caught us doing those monkey humpers in front of their homes.
Personally I think the real highlight was the Jack Webb’s with 1 x Carolina Dry Dock and 4 x Bear Crawls in cadence. Thank you Dough Boy for the idea and Banjo promises if we do that in the summer people will be throwing up!! I can only dream…. counting out bear crawls was exhilarating. NOPE!
This is about the time a random truck entered the neighborhood and the driver slapped me on the ass. Deadwood slept in again…..lock it up little guy.
Then we moseyed over to Kensington Elementary for wall sits with toe and heel raises. Someone asked what was so hard about that but clearly wasn’t in that 90 degree wall sit because those things suck!
I was too gassed to remember any great memories. I appreciate those that kept running back for the 6, one of the most important parts of F3. We all need to be doing more of this regularly.
Special shout out to Draper! He joined us a couple months ago out at Chiseled and has stuck with it. Your athletic ability is visible man, keep pushing!
Welcome FNG, Wolverine!
Thanks to Bottle Cap for taking us out? I think it was you, I can’t remember.
ANNOUNCEMENTS
17 men, including 1 FNG, enjoyed a taste of early spring at #F3Kevlar this week
The Thang:
After some obligatory disclaimers, we headed down to the main lot for COP:
Mosey down to SW entrance. Run up ring road for suicides x2 (5,10,15 merkins on first, 5/10/15 squats on second)
Run up ring road to east entrance, stopping for 5 merkins at each light
Mosey over to main lot and hill. Ladder up hill to 10 merkins.
Mosey to rockpile, pickup rock, mosey to field
Grinders on the field. Round one OH Press/Curls; Round two Squats/GMs
Return rocks. Sprint AYG back to start.
Total mileage: ~2.8mi
Moleskine:
Nine men stretched their legs at an early Spring version of Sparta, covering plenty of ground
The Thang:
We ran about 6 miles around Matthews.
Route included the Kevlar AO on the north, a nearly complete tour of John St., a complete run of the greenway, and a small stretch of downtown Matthews for good measure.
But that’s not all… To be sure, we had ~20 stops for merkins along the way, including 20 merkins at the first, 19 merkins at the second, etc. Total 210
Moleskine:
Hat-tip to SwissMiss handled the COT.
With New Years Resoluters around the globe fartsacking in Februraury, 20 pax rolled out to prove their commitment to selves and support YHC in his Rock Zero VQ. Flipper quickly educated me that there’s technically no such thing as a “site VQ”. I quickly educated him that he could technically kiss my gluts and lead these yayhoos himself.
Extra long mosey… scenic route to the roundabout including some karaoke and backpedaling.
COP:
Partner up and grab a (pre-ordained) rock
20 big boy situps, locking feet and passing rock to partner (you aND your chiropractor have Runstopper to thank for this one)
No “running with rocks”. That’s unhealthy and stupid. Instead, we mosey with the rocks to the playground sandpit.
Thing 2?
Independent circuit… 7 pullups, 7 kneeups, 7 SMCs, and take a lap out to the Clemson flag and back. (3 x all of the above)
Plank-o-Rama
20 more partner rock situps (awful)
Mosey to hotbox
People’s chair while passing rock back n forth
BTTW… hold …20 toe taps
People’s chair with rock bak n forth… twice
20 donkey kicks oyo
Mosey to the turf… 4 legged starfish… 20 LBCs, my climbers, squats, merkins
Someone irked me, so we added 5 burpees before and after each leg
Grab the rocks and mosey back to pile, then to start… finish strong with dolly, hth, and Flutter to the bell.
Moleskin:
Someone better be going to confession this week due to blatant unsportsmanlike conduct. The Clemson flag (my WIFE’S alma mater) was used as a beacon to guide you all through this mornings gauntlet, and you disrespected it (and Mrs. Sprockets – a saint!) By repeatedly unplanting it. Rumors flew of bitter Tide alums and someone who rhymes with Tackler, but I make no accusations. Confess your sins, and you will be washed clean.
Id missed the past few weeks, so Great to see some new-ish faces like Elsa, Dora, Floorslapper. Great to have you.
Thanks to Gummy, Ductwork, Stone Cold and others for helping keep the pax together. Appreciate the teamwork.
The official coronation of our new site Qs transpired with a riveting speech from the outgoing Hoover. Thanks to him, Borewors and Flipper for leading RockZero past, and to Nemo and Geraldo for RZ future.
Announcement:
Joe Davis run 3/9? No RockZero that day.
Prayers for our fallen brother this week… pleas e continue to support one another on and off the field. We’re all in this together.
It was a true pleasure today. Enjoy the weekend.
22 for Swift’s February installment of timed-intervals
Warm-up:
Quick disclaimer, mosey to Brixham Hill. On to Bull Ring continuing counterclockwise, right on Rushmore and a left on Harney stopping once we hit 1 miles. Ensue dynamic warm-up, high knees, butt kickers, walking with toes/heels out, A skips etc. Quick curveball with the call for 10 burpees OYO (single greatest dynamic warm-up I know). Bunker, Gumbo and a few others got in position and Madison even did 1 burpee – a new Swift record before I called it off. Most were not amused (Goonie).
The Thang:
Directions for timed intervals as follows:
1 min on/1 min rest
1.5 min on/1.5 min rest
2 min on/2 min rest
3 min on/2 min rest 5 min on/3 min rest
3 min on/2 min rest
2 min on/2 min rest
1.5 min on/1.5 min rest
1 min on/1 min rest
Route was starting at Harney/Rushmore intersection heading south on Rushmore with the caveat that we would turn around at the halfway point of the time of interval. Purpose of this was to keep everyone in a relatively consolidated group which allowed all speeds to push each other from both the front and the back (insert that’s what she said here) in the same interval. The goal was to get back to the start by the end of each timed interval, which keeps everyone honest. Don’t make it back and you either went out to hard and faded or go too far past the start and you sandbagged early. ~ 1 mile cool down back to launch.
Moleskin:
Great to get out and lead the men of Swift today, although my brothers at Fast Twitch are calling me a turncoat. Burpee call went over like a fart in church. I’m assuming the concept of turning around at the halfway point to get back to start was a change of pace for people and hope everyone got something out of it. When asked about what pace to run the intervals, my response was “I’m going to run until I taste my cheeseburger from last night.” For the record, that didn’t take long and it wasn’t nearly as tasty, but worth it nonetheless. Everyone out there appeared to be pushing til they tasted their dinner as well. That was a good ass kicking all around, with enough variance in the times of the intervals that incorporated pure speed to longer threshold pace. Appreciate the opportunity to lead today, Bratwurst.
22 Pax came out to enjoy one last day of early spring before winter makes one last push. About 11 months ago we had a similar situation with a warm week and I decided to launch a “Clydesdale Picnic” workout that included Picnic Table runs, lifting rocks, and a 90’s rock playlist. I wanted to do a similar workout this year except with an 80’s playlist and a little more running as well as a new exercise thrown in.
5:28 DCCS given. 2 cell phones, 3 CPR certified in attendance.
5:29 Get into Groups of 4.
5:30 Lets Mosey.
WARM UP
Run to the front of the middle school and circle up.
15 SSH
Jimmy Duggans Middle, Right, and Left
Walk out into Downward Dog then calf stretch right then left.
Al Gore while I attempted (very poorly) to demonstrate a new move I came up with (more on the origin of the new move in the Mole Skin).
THE THANG
4 Stations for the Groups of 4. Go until all pax have done each station twice.
Sushi Roll – Start in plank position. Down into Superman. Roll to your left (on to your back). If you can, do it without touching your knees, feet, elbows, or hands to the pavement. V Up (hands still above your head bring your feet and hands together). Roll to your right. Merkin. Back down into Superman. Roll Right. V Up. Roll Left. Merkin. That is 1 set. I decided to name it Sushi Roll as I figured most of the pax would resemble a Sushi Roll with the fish egg roe (gavel) stuck to them when they are done.
Up and Overs on the bench. Its a mix of a step and a skip.
Heels To Heaven.
Run Half Lap.
Mosey back to the start where I have 12 stations and equipment set up.
Curls with a 27 lb bar
Front raise with a 22 lb bar
Curls with a 25 lb dumbbell
Military Press with a 30 lb dumbbell
Up Right Row with a 30 lb keddle bell
20 lb weighted ball partner slam
Side raises with 10 lb dumbbells
Reverse Fly with 12 lb dumbbells
Partner Push for 20 yards up hill (Timer)
Partner Pull for 20 yards uphill (Timer)
Elevated Step Ups (Picnic Table on edge of curb for extra height)
Dips
In between the weighted pain stations we did some sort of Cardio. Cardio listed below:
100 Total Mountain Climbers
Run Loop
20 In/Outs
Run Loop
50 Parker Peters
Run Loop (Cut it short to just around cars for time so we could all do each station)
25 Jump Squats
Run Loop
25 Side Straddle Hops (With a Q modification due to Rotator Cuff Flaring up)
Run Loop
20 Jumping Lunges
Run Loop
We got in 13 Stations (repeated the station we started at) before I called a recover.
Circle up at the start for a minute of Heels to Heaven.
MOLE SKIN
I was a little disappointed at the turnout at Chiseled this week (5 Pax on a beautiful morning), so I decided to sneak a Chiseled style workout into Impromtu to allow guys that haven’t given Chiseled a try a chance to experience a gear style workout. Banjo made a good point after the workout. Hoping to see some new faces or some old faces return as we have Recalculating on the schedule for next week.
Sushi Roll – Thanks for bearing with me and allowing me to try something different. Very little mumble chatter on during this (which was surprising). Biggest complaints was that it was hurting pax hips. My obliques were sore which was my goal so hopefully others enjoyed as well. Regarding my inspiration for this new move…..In football, my coached twice made us lay down on the goal line, grab our facemasks, and roll to the other goal line for punishment. It was timed with the threat of repeating it if we didn’t make it in time. Typically the lineman started spilling merlot around the 40 yard line. Tight ends and line backers might make it to the 30. A lucky few made it the entire way with out spilling wine. If you have never had to do the 100 yard body roll, count yourself lucky. The main thing I remember (other than puking through a facemask) is that the next day my abs were killing me. So I attempted to replicate the roll, but also added merkins and V Ups in to break up rolling (and keep pax from getting sick). If you hated the new move – sorry. But I think its nice to throw something new in from time to time. If it sticks, great. If it doesn’t, maybe it inspires a pax to come up with something better. Anything to break the monotony of the same ole same ole.
Dana flew by me with break neck speed several times today. I bit my tongue when he walked up wearing a smedium F3 shirt (I’m trying to get better), but at speeds I saw today, he may actually fit into that shirt by second spring (likely coming to Charlotte in three weeks).
Add Zinfandel to the Gazelle clan as well. Pushing hard lately. Unfortunately, that means I see more of his back than I want. And according to my wife, his weight loss has caused him to have a “hank hill” butt. I guess that means its flat. Still questioning why my wife is taking note both before and after mental pictures of Zin’s derriere.
Gerber (My Partner) pushed hard today. I asked him how his hip was doing on the partner pull. He said “The hip is fine, but my quads are burning”. Good….the exercise is working.
I arrived at 5:00 to find Deadwood sitting in his car starring at his phone. Most would be worried about a middle aged man parked alone in a Middle School parking lot in the dark, but at F3….we encourage it.
Lots of Gazelles this morning. Good push by the boys up front.
Jingles with the reassuring voice when I started questioning if I was explaining things bad or the pax just really suck at listening. For the second time in my recent Q’s, Jingles comes in soft and low stating things were clear, people just don’t listen. Thanks bud.
Relatively low mileage when compared to recent bootcamps (we got 1.94 miles by my watch), but we kept moving the entire time and I certainly was breathing hard.
Too many pax to name, but good work out of everyone.
Strong showing from Briarcrest. 6 by my count.
Music at F3 workouts is much like Q’ing the workout. No matter how great a playlist (or workout) you think you have, someone will have issue with it. Hopefully most of the pax enjoyed the 80’s playlist today. Here it is for those that are curious:
Lido Shuffle – Boz Scaggs
Hit me with your best shot – Pat Benatar
Jessie’s Girl – Rick Springfield
Two tickets to paradise – Eddie Money
Take me home tonight – Eddie Money
Rich Girl – Hall and Oates
Shadows of the Night – Pat Benatar
Easy Lover – Phil Collins
Cherry Bomb – John Mellencamp
Under Pressure – Queen & David Bowie
Hurts so good – John Mellencamp
The Motown Records – Rod Stewart
Jenny – Tommy Tutone
Valerie – Steve Winwood
Livin’ on a prayer – Bon Jovi
Young Turks – Rod Stewart
ANNOUNCEMENTS
MarkThisMoment.Com for Father/Daughter Dance info and registration
Zinfandel on Q at commitment. Wrapping up a 4 in a row Briarcrest week. Q source and coffeteria following the workout.
Open Door on Sundays at Five Stones