A veteran crew of 7 showed total disregard to the forecast for the first #F3FastTwitch workout of 2017. YHC gave quick summary of workout before departure.
THANG
Run to Arboretum and cross 51 to Arboretum View. Quick stop for 10 Imperial Walkers (IC). Continue on Arboretum View and hang left at end. Pass barrier wall and first Right on Swans Run Rd. Right on Amanda Lane and stop at loop. Run loop and perform 5 merkins at end. Continue running loops adding 5 merkins each time until 0555. Then run back to launch site.
MILEAGE
Run to Loop (2 miles)
Each Loop (.4 miles)
Run back (2 miles)
MOLESKIN
Strong work today with all PAX exceeding 6 miles. TL was the over-achiever with 7 laps. Before bed, YHC saw 100% chance of rain during the 0500 hour. The 48 degree temp and slight mist was perfect running weather. Lots of puddles to jump and maneuver. There was a shady pink light coming from a bedroom of an apartment on Swans Run. It served as a beacon to guide the PAX on the return home as there was some confusion on which street to turn on. There was also some excitement expressed when YHC said to stop at the McDonalds (Gummy). Great to lead this group. Thanks for the takeout Pro!
ANNOUNCEMENTS
Joe Davis this weekend. Hopefully the show/ice will stay away
I felt like we should be loading up the ark two by two when I woke this morning. Happy to have had an EH out there. At least 2 of us would be in attendance. No surprise that dumpster fire arrived with the McCullough clown car and doubled our numbers. Looking at an odd number I was downright giddy when drano showed giving us 6. The weinke would stand
mosey out to 51 and down to park entrance. Mosey all the way down driveway and around the baseball fields the long way. Wind up under the far pavilion for COP
Sshx15 – IWx15 – mtn c x 15 – cddx15 – squatx15 – windmill x 15
Hotbox partner up we run a quick loop of the parking lot to familiarize the pax with the route and off we go. P1 does exercise while P2 run around parking loop
Cumulative exercises. 100 dips. 100 step ups. 100 incline Merkins. Sprinkle in some planking and we head out upon completion
lap around ball fields the long way and over to the field house for wall circuit x 2
Flutter kicks x 20
Ascending testacles x 5
People’s chair 60 sec holds w/arm raises x 20
Donkey kicks x 20
Back to lot long way via Indian run
day old moleskin
everyone worked hard in the rain. Our FNG Franz was tested both physically and mentally. Good news. He’ll be back! And he’s ready to [clap] pump you up. DF had some reading time in the field house and “big bag of peanuts” sounded a lot like… well I’ll let ya figure it out. (Tolkien is taking his toll on DF’s mind) Drano challenged the PC and we dug deep for overtime. #crowdpleaser Indian run home cut short by time. If you haven’t made it to big house, you should. The AO is great. Glad to have the opportunity to lead.
Announcemnts
new 3rd F tues post swift/Bagpipe at einsteins bagels. Join Madame Tussaud’s for timekeeper. Reading “Legacy”
joe Davis this weekend. There is still time to sign up
q schedule is full till July but that doesn’t mean you shouldn’t reserve your q today
Udder out
Mosey/Walk down to the fields for a little disclaimer/ warmup:
Line up on the end line for:
Line up on the end line, words of encouragement given; Ready Set… Go. AYG to the far side, walk back recovery and to receive instructions. The next segment was somewhat haphazardly constructed. YHC has a couple military friends, and a few in the family, this mornings weather reminded me of some of the nasty conditions that those guys are forced to run/ruck/train/march in. So we did a forced march, goose run (I.e Indian Run) ish thing , with some assorted exercises. It went something like this:
Here are a couple random, disjointed thoughts about the morning: Most of us were pretty much gassed from Mighty’s Champagne-inspired Burpee/Swing/Sprint ladder; enough so that when we realized we’d be pretty much walking around for the rest of workout we were happy (forgetting the disappointment that YHC did not bring out all the heavy gear). Nard Dog is a pretty fast sprinter when he sets his mind to going fast. Mighty Mite, besides being a solid F3 leader, is wicked fast at burpees. #leadingfromthefront. Frehley’s was the center of attention for most of the morning, no surprise. Vodka, Bourbon, Chicken Wings, Steak, Beer, other assorted culinary vices were all discussed, nay celebrated, by him on the heels of the Clemson win (also known as the last win of the season, #rolltide). Goonie complained very little about the community kettlebell program near the end of the marching. He MAY have gotten stuck with the big one on purpose at the end. Soft Pretzel and FMB both rock solid for the duration. One-winged Loogie seems to be making a solid comeback; stay disciplined with that PT man. First post with Escobar, solid performance and excellent job finishing that 90 count Mary that we ill-advisedly started.
Thanks for coming out short notice all, and a special thanks for Mighty Mite for prompting the re-opening of the Foxhole. See you ALL next week.
A bunch of regulars #DR today but we do what we do whether it is 20, 10, or 2 PAX.
#HairbandMile to warm up.
COP
10 burpees OYO!
SSH x 20
9 burpees OYO
Low Slow Prison Squats x 15
Imperial Walkers x 20
8 burpees OYO
Mosey to the VB pit bleachers
20 dips
20 incline merkins
20 step ups with counting confusion
7 burpees OYO
repeato with 6 burpees OYO
repeato with 5 burpees OYO
Mosey to parking lot and partner up at center island
Each partner runs to opposite island 10 jump squats run back to center and 10 hand slap merkins with partner
3 rounds
Repeato but with Carolina Dry Docks in the center.
3 rounds
Mosey to the wall for peoples chairs and 25 air presses
4 burpees OYO
Peoples chair w/ 75 air presses
3 burpees OYO
Peoples chair w/ 125 air presses
2 burpees OYO
Peoples chair w/ 150 air presses
1 burpee OYO
Peoples chair w/ 200 air presses
5 burpees OYO
6MOM Wait… around 11MOM #O2Dep
Box Cutters x 20
LBCs x 30
Superman/Banana x a bunch left and right to make sure we absorbed all the water on the ground around us.
Peter Parker x 10
Parker Peter x 10
Recover and…
10 Burpees OYO!
Rosalita x 20
Flutter x 30
and maybe something else, again #O2Dep
Moleskine
Welcome back to the gloom of 2017, it’s time to burn off all of the extra calories we picked up over the holidays.
I think the constant burpees getting thrown in helped in that. In reading back what we did the amount of peoples chairs seems like a lot of lame down time but after all the burpees, jump squats etc. the arms and legs were burning so active recovery in action? You guys can be the judge.
Speaking of burpees, we have a tradition in UC that if you are late there is a 10 burpee penalty for all. So when COP started w/ 10 burpees the #Mumblechatter began with Lamont asking who was late and then GJ asking what we did wrong. Nobody was late and nothing wrong just kicking the holiday eating in the teeth as we get this year in motion.
Most of the morning we amazingly escaped the rain. The sky opened up while doing the peoples chairs but during the burpees all except YHC and Shepherd hid under the the overhang of the roof. So when it was Mary time Superman/banana quickly leveled the playing field in who was wet and who was not. #Crowdpleaser
Announcements
Joe Davis run is coming up, get signed up!
GJ on Q at Overdrive Friday
The new year is here and we have the new sign up genius links up to Q the various AOs so take a step of leadership and get signed up!
The links are all on the F3 Union FB page and group.
Thanks to GJ for taking us out.
Always an honor to lead, AYE!
Hair Band
Rock. Murph. Why not?
Grab a rock. Run the HT mile. Behind the school.
100 pull-ups
200 merkins – alternating hand on rock
300 rock squats
When finished, or at 6:05, grab your rock again, and run the HT mile again.
First one back leads Mary until everyone is back.
Swift will stay with the speed this week. Good tune-up for the Joe Davis 5K/10K this coming Saturday.
The THANG:
THIRD-F – LEGACY starts this week at Einstein following Swift / Bagpipe at 0630 –
It’s the last day of 2016. With 5 minutes before ‘go time’, the parking lot at Sun Valley Middle School was filling up fast with F3 brothers from Weddington, Monroe, & Indian Trail. Two FNG’s were identified (that’s 20 burpees for Glass Joe), the group was given the disclaimer, and off we went around SVMS to the lower bus lot for COT
SSH X 25 IC
IW X 20 IC
Low Slow Squat X 20 IC
Merkin X 10 IC
Partner up and pick a lifting rock from one of the 2 rock piles
The Thang
P1 runs to the top of the hill and performs 3 burpees. P2 performs called exercise until P1 returns. Flap jack & continue until 197 reps of each exercise is reached
exercises:
Merkins
LBC
O/H Press with rock
Squats
Curls
Flutter Press
Tricep Extension
Calf Raise
Freddie Mercury
Upon completion of FM, the PAX had performed 2,016 reps.
Return rocks to piles & circle up for Mary
Dolly X 20 IC
Freddie Mercury X 20 IC
LBC X 17
The Moleskin
2016 brought many struggles and successes to YHC and I don’t know about you, but I’m glad it’s over. Many of my F3 brethren had their own ups & downs in 2016, but each persevered and is now stronger because of them. The 2016 reps today left little time for reflection on the past year, but take the time to look back and count your blessings. Leave the past in the past and attack 2017 – it’s going to be a great year. EH someone this year, and let’s make Outland great in 2017.
It is an honor to have the opportunity to lead a convergence workout, and hopefully you got your money’s worth.
Announcements
Joe Davis run next Saturday
Pray for Scott Hinson (not Stumphugger) and his son as his son undergoes surgery soon
Glass Joe is cycling off the Site Q rotation at Outland and is being replaced by Madison (& his tight pants)
Whether it was the cold weather, the ominous pre-tweet, or just general holiday #fartsacking, the parking lot was empty except for 3 OG’s, ready to closeout 2016 with a #downPAINment on 2017.
The Thang
COP:
Strength Circuit – declining ladder (5-4-3-3):
100 heavy Swings – mix of one & two-handed – use a bell 1-2 sizes heavier than earlier
Sprinting Mary:
Done
COT
Announcements:
Finale 2016 Moleskine:
Pele and Mall Cop were sitting in their cars, wondering whether YHC would appear in time, but never fear. YHC was behind the school stealthly dropping off a load of kettlebells for an unknown number of pax. Despite the initial surprise of the low turnout, it was a great day of 2nd F (and some solid work) with Pele and Mall Cop. We had so much fun chatting, we lost track of time later in the workout and had to put in 3-4 minutes of overtime to make up for it.
YHC wanted a mix of strength and cardio, and the #weinke delivered IMHO. Swings always fit the bill to get the heart rate up, while developing the posterior chain. Pullups, presses, and derkins work the upper body, and sprints round it out. Simple but not easy (as long as you choose an appropriate bell size).
All in all, a great day and a great workout to close out 2016. Here’s to a great, safe, & healthy 2017!!
Aye.
How do we finish the last Overdrive of the year? #F3Strong
Partner up with like size bells for catch me if you can around the parking lot.
P1 Farmer Carry
P2 10 Merkins
Flapjack until back to the starting point.
COP
SSH x 20
IW x 20
Manmaker Merkins x 10
Low Slow Squats x 10
The Thang
Stations have been set and they include the following:
1. Overhead press (with ruck/sandbag) lunge walk up side walk to 2nd tree and back about 50 yards.
2. Plank sandbag pull throughs x 10
3. KB Swings x 40
4. Step ups x 40
5. KB Snatches (turn those watches around!) x 10L 10R
6. KB Clean and Press x 10L 10R
7. Run a #HairBandMile
Repeato until time called. We got through 3 rounds, Madison may have started his 4th.
6MOM
Flutter press w/ bell x 20
Dolly x 25
Rosalita x 20
DONE!
Moleskine
Strong work out there by everyone! Looking forward to 2017 and we all need to make an effort to kick up our EHing levels to get some FNGs out to all the workouts.
Always and honor to lead.
Aye!
HB
I’m a fan of tracking activity, clean slates, fresh starts, etc., so with much anticipation, I was excited to lead on the last day of the year. Buttermaker had me scheduled well in advance so I had time to prepare. And with that knowledge I wanted to come up with something memorable. So one by one, 11 PAX reluctantly left the comfort of heated seats to end the year right. And with a standard disclaimer…we took off.
The Thang: YHC led 10 PAX out of Calvary Church down Rea Rd. into the Trader Joe’s parking lot for COP. SSH, IW and Romanian Deadlifts x 20 with 5 burpees OYO after each. We continued right on Bevington up to Elm Lane north back up to Hwy 51 and back to Calvary Church next to hot box/field. Quick plank to let the six catch up then moved on.
Five pain stations with gear were set up with the PAX paired up at each. P1 uses the gear while P2 does a different exercise, flapjack until rotation to next station.
Station 1 (Timer): P1 has 10 foot slosh pipe, zercher carry (jog, walk) out and back approx. 100 yards total while P2 does jump squats.
Station 2: P1 runs parking lot around light post carrying a 10 lb. dumb bell in each hand while P2 does merkins.
Station 3: P1 does two hand kettle bell swings while P2 does step ups in hot box.
Station 4: P1 runs down sidewalk and back uphill carrying sand bag while P2 does LBC (any mary)
Station 5: Both P1 and P2 do squat thrusters with sandbags.
Following two rounds at each station we mosey’d to the “suicide lot” to do just that, burpee suicides at each island. Mosey’s back to cars for a few minutes of mary: flutters, Freddy Mecury, LBC. Done.
Moleskin: I felt a little more at ease with this Q knowing we have a huge AO, a full hour and a group that is typically up for anything…including some decent running. I’m sure the sub freezing temps kept a few people home but I was hoping for a solid group to break in the slosh pipe…and I got my wish. It’s clearly more difficult than anyone expects, supposed to really work the core along with your back and pretty much every other muscle in your body. Maybe the best part was how the other four stations would watch the PAX carrying the slosh pipe to find an “easier” way. Nope. Size, strength and technique all matter. I think McGee found a new favorite toy and is probably at Home Depot right now gathering the materials. Hops manned up with the shoulder carry. I was impressed with Nemo toughing it out. Everyone was struggling the second round but all succeeded. Chatter was light, we covered 3.4 miles approx., lots of reps, awkward loads to carry and enough burpees for most, although Alf challenged McGee to finish his December Burpee pledge which some others joined in as we wrapped up. Hard work by everyone. Thanks to Hops for the takeout. Happy New Year everyone!!
Announcements: Joe Davis run next Saturday, convergence on Monday at Matrix and another convergence somewhere else, watch twitter or ask a friend where to go on Monday.