The weathermen set the stage for a snowfall of epic proportions with the storm beginning precisely at 0530 when the F3 athlete warriors would go to work. 11 strong posted to take on this beast of a morning. The PAX were informed that YHC had awards for after the workout. Disclaimer was given as the cold rain fell. Off we went to attack this vast campus and determine who would walk away with the title of the Ultimate Beastmaster for 01/17/2018 Anvil workout.
Thang
Mosey through the parking lots of the AO and circle up.
COP
SSH x 10 IC
IW x 10 IC
Low Slow Squat x 10 IC
Mountain Climber x 10 IC
Merkin x 15 IC
Alternating Shoulder Tap x 10 IC
Alternating Rib Tap x 10 IC
Mosey to Rock Pile. Grab a lifting Rock.
Rock Set
10 x Thruster/10 x Curl/10 x Tri Extension. Repeat
AYG to Hot Box. Jump Squat to wait on six.
Bench Set
10 Step Up/15 Derkin/5 Hand-Release Burpees. Repeat. Jump Squat to wait on six.
AYG to courtyard of Life Center
People’s Chair
Alternating Leg Lift x 30 IC. Right Leg High. 10 Count. Left Leg High. 10 Count.
Civilian Cadence Merkins x 10 each: Regular/Stagger Left/Stagger Right/Crucible
Low Plank Jack x 15 IC
AYG to Basketball Goals.
Burp and Merk
10 Burpees. Increase merkins from 1 to 10 per Burpee.
Mary
6 inches/Flutter x 10 IC/Heels to Heaven x 10 IC/6 inches/High Flutter x 10 IC
Mosey to Avenue of Trees
9 trees on right side. 6 x called exercise at each tree. Purell asked to call the exercise. Merkin called. Complete 6 x Merkin at each tree.
At finish, AYG back to Rocks. Repeat Rock Set x 2
Jump Squat to wait on six. Return Rocks. AYG to Hot Box.
Repeat Bench Set x 2
Mosey to Avenue of Trees
Snuka’s call: 3 Burpees per tree. Jump Squat to wait on six.
AYG to launch lot.
Mary
American Hammer x 25 IC/LBC x 15 IC
Snuka called and counted Freddie Mercury x 20 IC
Flutter x 24 IC
COT
Moleskin
YHC writes this backblast while watching the Netflix original show Ultimate Beastmaster with 2.1 Samuel. Think Ninja Warrior, but with a beast theme. Contestants from around the world represent their respective countries and try to conquer the obstacle course that mimics the insides of a mythical beast. Obstacles are named after the innards of the beast. Digestive tract is an example. Contestants proudly wear colors of their county’s flag and announcers from each country are present to add commentary for their potential beastmasters, both men and women contestants. The US announcers are some guy YHC never heard of and Tiki Barber. Fun fact, Sylvester Stallone is an executive producer. Today, Bin Fang of China trounced the competition. He trains multi-disciplines, including rock climbing, Parkour (look it up), and hog-hunting, using a primitive bow and arrow. Quite the beastmaster.
We had 11 strong and tough men present to crush the Calvary campus this morning. YHC was hopeful for snow, right at 0530 when we launched. Unsure of the conditions, sets at several locations were on the weinke with the potential for several combinations, should audibles be necessary due to the weather conditions and, of course, keeping the safety of the PAX at the forefront. Icy conditions could have kept us on the rock work. Heavy rain could have equated to more Hot Box work. Turns out, conditions were actually very comfortable with a light, cold rain. Perfect to move about at a quick pace, crush the short sets, and move on.
YHC encouraged good Thruster form while doing Rock work. Champagne proceeded to inform YHC that his form was not quite right. Adjustments made. Still not right. YHC tried. Champagne experienced JOY in providing constructive feedback. #FormPolice
Rachel, Snuka, Brilleaux, Turkey Leg out front when given the chance to open it up on AYG runs and Avenue of Trees. Purell taking it easy due to calf tweak. Purple Haze steady and fast when he chose his moments. Uncle Phil showing some speed out there and helping out with a 10-count or two. We usually count down from 10 rather than up from 1, but got the job done. Either way, Uncle Phil is getting stronger and faster. Thunder Road pushing hard.
ULTIMATE BEASTMASTER OF THE 01/17/2018 WORKOUT:
WOLFMAN
His name alone wins him this title. He pushed hard through the workout. Keep posting Wolfman. Well done.
AWARDS:
YHC’s mom picked up Age Group awards for Joe Davis Run for Recovery. Today, Turkey Leg and Purell received their awards for stellar performances. Purell completed the 5K in 10ish degree temps in 18:02. Turkey Leg was 20:30. Both good for Age Group podiums. Well done men.
T-claps to Brilleaux for the takeout prayer.
Announcements
We continue to pray for Bout Time’s son, Jennings, and the family. Jennings is battling Leukemia and undergoing another round of chemo. He will need a bone marrow transplant. Please pray for Jennings and the Palmer family.
Men, F3 Credo: Leave no man behind, but leave no man where you find him. The fellowship of F3 is powerful. We do this together and we leave no man behind. Keep an eye on the men around you. Bring a phone if going off-campus. #safety
Stay safe today men
From Waverly exploratory workout #1 on 1/5/18
Recently it became clear that PAX from both Ballantyne and Western UC were interested in starting a Friday bootcamp at the new behemoth of a mixed use shopping center, Waverly (Prov Rd. & Ardrey Kell). An exploratory bootcamp was organized w/ Argonaut on Q. Argo had a late-breaking conflict, leaving PAX w/ yours truly.
Meteorologists described the current weather pattern as a “bombogenesis”. Seemed fitting for us (at least the genesis part) since this was surely the start of something. After a hypothermia & frostbite-centric disclaimer (11 degrees at 0530), we were off into uncharted territory (also un-sharted territory since Mario wasn’t there).
Thang
COP (all IC): 15 IW, 15 SSH, 15 lateral cotton pickers, 15 MC, 15 merkins
Mosey to 4-story parking deck behind Whole Foods. 10 burpees @ level 1. Run up ramp to level 2. 10 burpees & 20 American hammer. Down stairs to level 1, then up ramps to level 3. 10 burpees, 20 American hammer & 30 flutter. Down stairs to level 1, then up ramps to level 4. 10 burpees, 20 American hammer, 30 flutter & 40 LBC’s. Down stairs and plank for the six.
Mosey South to traffic circle for a 4-leg starfish. 10 plank jacks @ end of each leg & 10 plank jacks each time back to the center.
Mosey to shopping area courtyard for short wall pinball. Run from wall to wall around the courtyard, stopping for 10 reps of wall-related exercises. We did incline merkins, jump-ups, dips, derkins, hip-slappers, step-ups, Bulgarian split-squats and donkey kicks.
At narrow road w/ shops/boutiques on either side, starting at Chuy’s, perform 10 Freddie Mercuries at each of 10 trees.
Mosey back to start and elbow plank for remaining 1 minute.
Moleskin
There is no longer any doubt. This is going to be a great AO. It is gigantic and has all the the features you would want. The amazing thing is, Rea Farms, a 2nd mixed use shopping center currently in early development on the other side of Prov Rd, is even bigger than Waverly. Once that is finished this AO will be a two-headed monster of bootcamp goodness.
There are also plenty of good options already for coffeeteria and/or 3rd F: Panera, Chick-fil-A and Starbucks w/ more coming.
It is also strategically located on the fringes of A51, Ballantyne and Western UC. YHC sincerely hopes that PAX from all 3 areas converge on this site regularly once it is launched.
Huge thanks to the 5 bros that left their comfort zones or fart sacks this morning to explore w/ me in 11 degree weather. It was awesome.
Announcements
Cerberus official launch/convergence this Friday @ 0530. Park next to Viva Chicken.
Though it was cold and a holiday for some, not YHC, nine came to get better at today’s edition of DMZ. Another tried, but was a little too late.
The Thang
After a quick disclaimer, head across Fairview down Camilla. Continue down Camilla until it meets with Fernbank. Stop there for COP. 10 x SSH, 10 x Merkins, 10 x Mountain Climbers, 10 x Low Slow Squats. All IC. Next up was a bit of four corners using Fernbank, Pepperdine, Innsbrook, Camilla. At each of the corners do 20 x Merkins. Mary while waiting for the six. Run it one more time doing 20 x Jump Squats at each corner. Mary while waiting for the six. Once everyone was in, continue down Camilla to Innsbrook. Instructions were given for a Matterhorn. 5 Burpees at the beginning of Innsbrook, 5 Burpees at the top of the hill, 5 Burpees at the end of Innsbrook, run back to the start with no stops. Repeat until time is called. Run back to the launch. Done.
Naked Moleskin
Great work today men. Believe everyone got over 4 miles. Plus exercises. About the late arrival, during COT someone who was not with us originally came up. Someone asked him if he wanted to join. Turns out it was fellow pax Frack. Apparently he got there just a little too late and came looking for us but we were nowhere to be found. He decided to sad clown it. Better than nothing.
Announcements
Mainly just keep Bout Time and his son in your thoughts and prayers. As well as the family of Gremlin who passed away this weekend.
The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.
~ Martin Luther King Jr.
It’s cold, it’s going to be freezing all week. Bundle up, wear two pairs of socks and get after it.
The Thang
Warm-up lap to Burning Tree and back to SCMS.
COP
Side-straddle hops x 15
Imperial Walkers x 15
‘Mericans x 10
Low, slow squats x 10
Mountain Climber x 10
Triangle
Run the triangle between the school and field, stop at each corner for 10 of each caller exercise.
R1 – LBC, ‘Mericans & Mountain climbers
R2 – Dolly, Carolina Dry Docks & mountain climbers
R3 – LBC, ‘Mericans & Mountain climbers
R4 – Dolly, Carolina Dry Docks & mountain climbers
Wall Work
People’s chair, air press x 20
7 donkey kicks
People’s chair, flys x 20
14 donkey kicks
People’s chair, Y’s x 20
21 donkey kicks
Step-ups & Pull-ups
5 step-ups (each leg), 5 supine pull-ups
10 step-ups (each leg), 10 supine pull-ups
15 step-ups (each leg), 15 supine pull-ups
20 step-ups (each leg), 20 supine pull-ups
Partner Ladder
P1 5 ‘mericans
P2 10 squats
P1 15 LBC
P2 Side-straddle hops
Both 1 burpees
Flapjack, then do 2 burpees
Continue until time is called.
Time Bomb Burpees
High knees, pax calls “down” and everyone does a burpee.
Moleskine
Today is Martin Luther King Day. Jr. Most of us have the day of, but it’s not a day of rest. It’s a day of action. Take time for service, kindness and support of people and organizations working to make MLK’s dream continue.
Announcements
Prayers for Bout Time and Gremlin’s family during time of trial and struggle
BROlympics 2.bro, Feb 24 Weddington High School
Speed for Need Race – March 3, Symphony Park
YHC originally signed up to Q Ascent in late Summer, but had to reschedule due to an unavoidable family commitment. It took nearly 4 months for me to get back on the schedule, so I was determined to make sure the PAX remembered the beatdown I planned to deliver. My 2.0s & I scouted out the AO in the pouring rain on Friday night and I prayed for drier weather and a solid group of brothers to show on Saturday morning. Prayers were answered — the AO was pretty dry and 6 PAX rolled up and were ready to work at 07:00.
Intro & disclaimer given
1 lap around the school & circle up for COP
SSH X 20, IW X 10, Hillbilly X 10, Windmill X 10, LSS X 20, Mtn Climbers X 20, Merkins X 10 all in cadence
The Main Event
Move to the track & line up shoulder to shoulder facing the infield
Lunge walk across infield. Clasp hands in front & extend arms. When stepping out with front leg rotate at the waist across the front let. To my knowledge, this exercise does not have a name, so Hopper named it the Samurai Lunge.
Lunge walk back across to starting point. This time step forward with left leg, raise right arm above head and stretch over the front leg (attempting to touch the ground with your left fingertips). Repeat for right leg & then repeat process with each lunge.
Repeat Samurai lunge to far side. Repeat stretch lunge back to starting point
Line up shoulder to shoulder again & then down to plank for Hand-Slap Merkin ladder.
After Hand-Slap Merkin ladder, hold plank while PAX at end of the line does 3 merkins, jumps up & runs (with high knees) over legs of PAX in plank to the end of the line. 1 burpee at the end. Hold plank position until we’ve gone thru the line 1 time.
Recover! Time to head to playground. YHC grabbed a few strategically placed props from behind the car & we moseyed to the playground where we met Mary, Roxanne.
Supine pull ups to Flower (by Moby) – this really smoked the lats & shoulders
Prisoner squats to Thunderstruck (by AC/DC) – this got the glutes burning
Plank & 6 inches to Roxanne (by The Police) – this finished off the shoulders
Now over to the basketball court (I can’t feel my arms) for some free throws.
There are 6 of us. Sixty reps of an exercise will is called & each person will shoot a free throw. For every free throw made, we knock off 10 reps.
1st exercise = LBC – had to perform 50
2nd exercise = Monkey Humpers – had to do 50
3rd exercise = Carolina Dry Dock – had to do 40
4th exercise = Flutter – had to do 60
5th exercise – Low Slow Squats – had to do 60
6th exercise – Merkins – had to do 60
7th exercise = Burpees (audible to 1 per person) – had to do all 6
Mosey back to the cars with a stop at a wall for calf raises – 25 toes straight, 25 toes out, 25 toes in. The people’s chair with air presses in cadence to 50.
To the cars for 5MOM
LBC x 20 IC
Dolly x 15 IC
Rosalita x 15 IC
Protractor
DONE!
Announcements
2nd Annual BROlympics coming soon. Check social media for details
Moleskin
Saturday’s workout was labeled Moderate, but it was anything but. The PAX that showed worked hard and got their money’s worth. YHC brought lots of new exercises to the AO but the crew performed them beautifully and with ease. The guys allegedly met the Twisted Sisters for the first time Saturday, but I think all 5 of them now have a crush on the ladies and I’m sure will be happy to see them return soon & often. Olde Providence provides lots of options for a workout and the PAX provide lots of encouragement. It was a pleasure to have an opportunity to lead and to get to know the guys. I will be back!
Pulled out a classic weinke for the Area51 original AO
Mileage: 5.3
None
Imagine you can’t see, on account of blinding oncoming automobile head lamps, you can’t hear, as a result of a humid, howling, head wind, and you can’t trust your step due to the bramble infested, crack laden hilly sidewalk. Imagine all this and you have, JRR Tolkien’s impression of our Providence Halfpipe 5K pre-run. Tuck, Transporter, Tolkien, Goodfella, and YHC partook in the hilly course.
27 total had gathered for a pre-launch as the pre-runners returned. Probably the biggest “pre” launch in modern history. Transporter’s weinke was likely altered, YHC threw his in the dumpster. Modify. Adapt. Overcome.
(Transporter Leads)
Mosey over to the very wide parking deck to receive some instructions.
Repeat for each ramp AND flat, which was 8 lengths
(Argonaut leads)
Mosey down a ramp.
Run back to the top of the parking deck
Run back to the bottom of the deck for Mary.
20 Flutter, in cadence.
Great group from a variety of regions out at “Cerberus” today. Oh by the way, that was the crowd favorite during COT. Runners up were: Black Pearl, Trifecta, Alliance, The Wave Pool. Brutal partner work set-up from Transporter, the initial trip up the deck was a real grinder. Great effort from everyone. During COT, Transporter reminded us that the point of this AO is not to draw existing PAX from the the surrounding regions but to partner the regions together in an effort to bring a large quantity of new comers into the ranks. Join us.
Transporter, Alf, and YHC are initial site Qs for the new spot. Alf has the Q next week for the launch. Several Friday workouts are converging.
Argo Out.
Final count, 15 pax chose to make RockZero their source of long weekend downPAINment. Coming in hot, YHC made it in time to announce “30 seconds” before launch, while Runstopper wheeled in even later. We did a few obligatory SSHs while he adjusted his tights (with over-shorts – much obliged) and then joined us.
Disclaimer – not a pro; it’s your choice whether to follow my suggestions or not; don’t hurt yourself – #lawyerspeak
The Thang
COP?
Just the 10 SSH IC, noted above.
Follow me – long mosey, out entrance 4 (?), left on Rea, left on 51, left into the far entrance back into RockZero, stopping at the playground.
“You know, we could have just cut right through the parking lot.” “Hey, High Tide, you don’t have to get all 3 miles in at once.” #colorcommentary
Playground Superset 1:
“pullups suck” “should this be something Alabama related, like with the number 17” #morecolorcommentary
Mosey to parking lot
Alabama Slammer:
“you know, this is kinda like a deconstructed Murph, with the pullups and merkins and squats” #wileypax
“this is ruck friendly?!” (just not ruck easy)
Mosey back to playground
Playground Set 2:
“let me guess, we start with 9 pullups this time?” #theyaregood
At this point, some pax were nearing failure, while others were just plain refuseniking. Mermaid stepped in to calm the savage beasts before things got ugly, leading the mutinous pax outside the fence, onto the sidewalk, and assuaged them with assorted Mary. #thatswhyhesNantan
Finishing up, exit the playground enclosure, and resume your own navigation, scratch that, jog back to the cars the long way around that we began with.
Discussion ensued of: “that was a deconstructed Murph” “how many reps of each?” “100 pullups, 200 merkins, 300 squats + 1 mile on either end” “we did waaay more than 200 merkins” #overdeliver #ciphering
Once back to the cars, “Mary, to kill the time?” Nah.
Time
About 3.25 miles, but your mileage may vary
Done
COT
Announcements:
Sore Moleskinne:
Yeah, that’s definitely gonna leave a mark. Several of us have already discussed that. It was more brutal than recalled from last time; perhaps YHC was in better shape? Definitely weighed less, even without the 20# ruck that Hoover had – but he’s a small guy and needs the challenge.
Anyway, yes, it was to be a deconstructed Murph, which as prescribed is: 1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run – all with a 20# body armor (or weigh vest or ruck). Therefore, YHC announced it would be ruck & weight vest friendly and offered his own weight vest, should anyone want it. (no takers) Hoover did wear his ruck. Yes, YHC was truthful in saying it is “ruck friendly” (since it is Rx’ed that way), albeit not “ruck easy”.
YHC knew we’d exceed the 2 miles for Murph – there is a 3 mile Rock Zero requirement, after all – but among the afternoon conference calls, the merkin count planning went awry. We hit the desired 200 merkins on the Alabama Slammer. Calculated that one right. No recollection of why the additional merkins were planned during the 2nd playground set. Maybe it was that one annoying email? Regardless, we overdelivered on merkins.
Final tally?
On a separate note, some were surprised and asked why today’s workout wasn’t Alabama themed. Sure, YHC could have worked in Alabama trivia as part of the exercises, like an Alabama Slammer, or as counts, “why didn’t you use 17?” While Icky, Jet Fuel, and YHC would have certainly enjoyed it, it’s not as easy to work in:
as it was for Tua Tagovailoa to toss the winning touchdown pass. Or, who could forget:
but what do they have to do with F3, beyond providing fodder for conversation and building relationships? So, YHC won’t go there.
Instead, in all seriousness, being an Alabama fan has been easier the past 9 years than it was from 1992-2009, that I like to call “the Wilderness”. And despite the number of past championships, I appreciate each one, knowing how close it comes to be or not to be, and so, I’ll enjoy them while they last and until Coach Saban hangs up his straw hat. Meanwhile, there are some great budding rivalries with Clemson and Georgia, and that’s what makes football fun. (and, it gives Dabo some good experience for when “Momma calls” down the road)
Oh, Mermaid, on another note and back to our discussion of Leg 35 of BRR – the run you shared with me two years ago was a PR for me. I ran it again last year, better conditioned I believe, but I failed to match the time we set. I attribute that to the Iron-sharpening encouragement you gave me along the way. Thanks, brother. (but, I don’t want to run that Leg again – 1000 foot climb in 2 miles. Twice was enough.)
Thanks, guys, for the opportunity to lead. And, for tolerating my AL nonsense.
It’s always an honor.
Aye.