11 showed up for an opportunity to Rock Out with your Tabata Out despite the cold weather.
Warm up:
Grab a rock from pile and mosey to school benches by track
Thang:
Tabata Time – 22 seconds of work and 10 seconds rest. Each round included 5 exercises x 3 sets
Round 1
Run Lap
Round 2
Run Lap
Round 3
Run Lap
People Chair w/ Rock 2 sets of 10
Return Rocks to pile
Moleskin:
Group put in solid effort despite poor music choice and cold weather. Shocked to see Posse was there right before start of warm up at 5:30, but then realized he was looking to join the pre-run at 5:15. Bouchet decided not to grab a lifting rock, instead he found a lifting boulder. No matter the size of the rock it still looks like a pebble in The Grease Monkey’s mitts. Amazing to see how he dominates the strength part of workouts. Was hoping Shop Dog would have fart sacked today, but he showed and earned his point for weight loss challenge and keep a hold of 2nd place and in the money. Bottlecap’s mission to #MBCGA is going strong as he continues to push the pace. Early chatter from Enron and Bratwurst is that if Q goes unclaimed they are ready to serve a run only workout. Frack shows his western NY roots by wearing shorts even in sub 30* weather. Rockwell & Gator Cub are like a well-oiled machine that continue to churn and hammer out reps.
Announcements:
Help rebuild the stone wall on Saturday morning at Providence Presbyterian. Welcome to bring 2.0’s as well to assist.
New AO (Fortitude) on Tuesday’s at Charlotte Men’s Shelter go check it out, great opportunity and they are continuously looking for donations – workout gear, men’s clothing, etc.
At #F3Bagpipe 12 gentlemen sought shelter from the forecasted rain in the BV parking deck. There was more pain than rain.
Thang
Mosey to the Ballantyne Village parking deck basement.
Dynamic stretching (butt kickers, high knees, karaoke, bee skip)
COP:
2 Steps Forward, 1 Step Back
At far end of straightaway in basement, split into 2 groups. 1 group runs while other in people’s chair.
Weird Wall Stuff
Mosey back home. Stop in a side lot for 1 minute of Mary.
Moleskine
Most of COP and the forwards/backwards sprints were inspired by the FIFA 11+ warmup routine. Look it up. YHC experimented with a few ideas near the end. None of them went over especially well, but that’s ok. You never know until you try. Thanks for playing along. Shout out to Mighty Mite for leading the pack on the ramp sprints. Thanks to Bucky and Morning After for the opportunity to lead.
Announcements
Tomorrow you will have the amazing, once in a lifetime opportunity to run 6 miles and then eat donuts. It may never happen again. Seize this opportunity and don’t let go.
We meet at the Dunkin Donuts at Rea/Colony at a launch time below. We will run the REGULAR route (Rea/51/Providence/Candlewyck/Rea), all left turns.
Map: https://www.strava.com/routes/7470827
Launch times and paces:
510: 930-9:45 pace
515: 815-8:30 pace
520: 730-7:45 pace
530: 645-7:00 pace
540: Fraiser
SYITG
11 men gathered for Rachel’s VQ. Rachel gave a solid disclaimer for a first time Q. Turns out, it wasn’t enough to cover the brutality he was about to unleash.
The Thang
Line up single file for the Baton Death March, which we did from the launch point through Raintree to the soccer field parking lot on Willow Point. The Baton Death March was a painful variation of the Native American run. Guy in the back of the line does 5 burpees then runs to the group where he tags the last guy in line for his burpees before sprinting to the front.
At the parking lot, we circled up…for no reason. Rachel just gave us the instructions for the rest of the workout. Raintree Lane suicides. Between Willow Point and Four Mile Creek, there are four streets (including 4MC) on the left. Run to first (Smokerise) and back, run to the second (Windbluff) and back, run to the third (street to townhomes) and back, and run to 4MC and back. At each street on way out, 15 merkins. At each street on way back (including parking lot), 15 jump squats.
Run back to the school.
Moleskine
For all you VQs out there, this was a solid workout. Simple, yet horrible. And it was the worst kind, at least for YHC, in that it was repeated for a solid 45 minutes.
Rachel led from the front, as expected. Joker was with him for most of the time, before the tank emptied…unless he stopped off in the woods across from the clubhouse, as he has a history of doing. YHC was in the back, way back…so chime in with your comments below for some good stories.
Things noted along the way:
Thanks again for Qing Rachel. We’ll get you on the schedule again.
5 Pax strong for an F3Monroe split beat down from Espresso and YHC. No FNG’s but received encouragement from Glass Joe to keep reaching out. Grab the kettle bells and lets mosey while receiving complaints from GJ.
COP
THE THANG
Grab a partner/partners and one kettle bell per team and mosey an epic 10 feet to the stairs. Partner 1 head to the top of the stars while doing one squat per step (roughly 25 steps) and 5 curls with KB per arm. Partner 2 cries through rail merkins and LBC’s until partner returns.
Switch then rinse and repeat. “You can’t do anything just once”
On your six and Lock ankles with your partner/partners (which was a little awkward with the threesome). Complete a combined 93 sit ups with your partner while passing the KB. (Duke 93, Carolina 83). I’m a sore loser…
Back to the beginning, Partner 1 head to the top of the stairs while doing one squat per step (roughly 25 steps) and 5 curls with KB per arm. Partner 2 cries again through rail merkins and LBC’s until partner returns.
Switch then rinse and repeat.
Mosey to the rocks on the other side of Tonawanda.
10 Rockees on your own. Passed the torch to Espresso.
Mosey to the good ol’ farmers market. and play four corners X3.
Round 2
Round 3
Mosey back to the other side of Tonawanda to the unforgiving hill.
Elevens it is with reverse crunches at the bottom and Diamond Merkins at the top.
Start 1 and 10, 2 and 9, 3 and 8…. You get the Idea!
Next… Diagonal plank with rail walk leap frog. “You can’t do anything just once” so go backwards.
DONE!
COT
Keep the Tyson’s in your prayers. Taken out by YHC.
Moleskin
Good to see F3Monroe staying strong and consistent. YHC decided no running with a sprained ankle and Bronchitis until Espresso took over. There was a prerun which I did not attend. Blowout tried to convince me to freeze the Bronchitis out of me by running which was not happening. Hoffa just loved the SLOW Windmills in the COP. Thank you for the opportunity to lead and post my first BackBlast. Don’t be too hard on me if I screwed this up!
Announcements
Fish for some FNG’s!
Keep the Tyson’s in your prayers.
A lucky 7 entered the Foxhole this morning. Here is what we did.
The Thang: Warm-up with a lap around the school. Stop in the back parking lot for: 20 mountain climbers, 10 merkins, and 20 SSH all IC.
Main Event: Form a circle around the pull-up bars. 5 pull ups, 25 2-handed swings, 10 merkins IC, 10 KB squats IC. Do the circuit 4 times. Good way to get the fitness challenge in hand before getting to fun stuff.
Partner up and line up. Set 1: P1 bear crawls to the curb and back, P2 cleans (flapjack). Set 2: P1 broad jumps to the curb and back, P2 high pulls (flapjack). Set 3: P1 lunge walk to the curb and back, P2 deadlift/upright row then shoulder presses (flapjack).
Shift to face the lot long ways. 3 sets of P1 run to the end of the lot and back, P2 Mary – side-bends, pistol crunches, side planks.
Finish with a triple nickel of 5 snatches right, 5 snatches left, 5 KB merkins, 5X. Recovery lap then 4 minute AMRAP of 20 swings/20 LBCs.
Moleskin: Don’t you just love Mondays. I mean I don’t but shaking the rust off at Foxhole is the only way to go. Thanks men for a good work-out. Honor to lead as always.
Announcements: Wall build this Saturday! Get out there SOBs and make it happen. Sign up for Savage Race.
Daylight Saving Time and sub-freezing temps kept the numbers low, but the 10 that decided to forego the fartsack and make it to The Matrix today were treated with the F3 version of March Madness. 05:30 rang. No FNGs present, and a Reader’s Digest version of the disclaimer was was declared and we were off.
Warm up lap around the lower lot, back up to the main entrance, down McKee Rd to the bun entrance. Circle up for COP
SSH X 20 IC
IW X 20 IC
Mtn Climber X 20 IC
Merkin X 10 IC
Mosey to the playground for The Main Event
The Main Event
Perform all exercises on the weinke OYO
100 LBC
1 Burpee
90 Squats
2 Burpees
80 Dips
3 Burpees
70 Merkins
4 Burpees
60 Mary Catherines
5 Burpees
Run 1 lap around far island
50 American Hammer
6 Burpees
40 CDD
7 Burpees
30 Jump Squats
8 Burpees
20 Pull Ups
9 Burpees
10 Toes to Bar
10 Burpees
Mary OYO until Six catches up
Wall Sits with Air Presses X 25
Wall Sits – Right Leg out for 10 count – flap jack & repeat for Left Leg
Wall Sits with Air Presses X 25
Lunge Walk to Parking Lot
Mary
Moleskin
Pop Tart made the announcement last Monday that YHC was on Q today, so I made it my mission to give the PAX something to remember. It didn’t take long before a weinke took shape and the focus was on Monday, 3/13, to deliver. The warm up lap was a little longer than usual in order for everyone to get the blood flowing. I honestly thought the weinke would provide 35 +/- minutes of solid work but most of the PAX proved me wrong this AM. Solid work was put in by everyone and the weinke was blasted through in approx 30 min. The wall sits and lunge walk were last minute audibles performed by almost everyone, right Pop Tart? When the clock struck 06:15, we had done 550 reps of various (non-burpee) exercises and 55 burpees. Not bad for 45 minutes worth of work.
As always, it was an honor to lead a group or men I’ve admired since the day I first met them. I hope today’s workout made them work hard and left them sore.
Thanks to Smokey for taking us out in prayer.
Announcements:
Haggis is rebuilding/repairing the stone wall at the “white church on Providence Rd” this Saturday. Stop by anytime after 8 to lend a helping hand. Check the website for additional details.
As YHC walked out the door this gloomy morning the lightning streaked across the sky. A sign from up above? A warning? A blessing? I feel it was fitting as this morning Chelms was handing over the keys to one of my favorite AO’s. Centurion. Without a doubt he has helped grow, sustain and further the mission of F3 through countless 1st, 2nd and 3rd efforts and poor form merkins. 😉 But seriously there are big shoes to fill, and I pray I am up to the task. Thank you for your leadership and commitment to this gnarly group of misfits we love.
On with the show.
13 wild and crazy guys saw the pre tweet/blast/slacks and launched into the gloom/rain/lightning. We headed out to the coveted Palantine Hill for some work that Chelms had careful planned till the wee hours of the morning. Little did he know that his best laid plans were about to be tossed out the window as we approached said hill with lightning streaking all around us. Some choice words may have been said. Quick decision Ace Ventura style and we tucked our tails to head back to Tartus.
On approach to Tartus we stopped by YHC’s 2.0 hauler and picked up some store coupons to help with the DDP (daily downpainment). Safe and sound under the cover of our glorious (semi-new) car storage unit Chelms is finally able to get to the Thang.
“Three trips up deck with called exercise in middle times 10 and burpee ladder to 12 at ends (78 total burped). Exercises where merkins, jump squats, and mountain climbers. Not readily a cross – God sent a storm as message not to do the cross today” – Chelms
YHC took a mosey over to the lot to grab any pax that came to what they know to be the proper start time. Bam! Wolf man, Marconi and Thunder Road are talking amongst themselves as to if they will weather the storm. Sent them on to tartus and proceeded to wait another minute for any lifos. No one else coming yhc meets up at the bottom of Tartus. Yhc is handed the Q. Mosey over to the less trafficked side of PD and circle up. Time for a proper COP. All exercises in cadence x 20. SSH, IW, Wind Mill, Merkin and Mountain Climbers. Mosey back to entrance, partner up and grab some of Sunday’s best coupons. Catch me if you can, more like hurry up and catch me cause this thing is heavy and my legs are burning. From the bottom we did lungewak with coupon while partner does 20 merkins. Catch partner and switch. Halt at middle, circle up and exercise while waiting on the 6. Everyone circle and step to the coupon to the left. New coupon acquired repeato up to the top of ramp 2. Circle, exercise on the 6 then swap coupons again. Repeato but backwards and with 20 lbcs all the way to the bottom. Circle up at bottom and plankorama. Grab the coupons again and quick march up the whole ramp with coupon overhead. Partner 2 does 10 merkins. Same back down but backwards and lbcs. Circle up for some Mary. Feet up and get in it for the long haul. Continuous Mary IC x 20, no feet in the ground. Heels to heaven, dolly, Rosie, flutter, lbc and American hammer aka Russian twist. Throughly chiseled in the abs we head up the ramp to level one and line up 2 columns for relays. 8 v 8 was fun. Chelms grabbed Rachel and fraiser to try to give his team a fighting chance. No such luck. Carolina dry docks while we wait. Mosey back down to start and 4 columns for relay up the ramp. Teams were stacked but scabby, Rachel, mermaid and YHC came out on top. I almost beat fraiser. (Humble brag)
times up, we lock up the coupons in 2.0 hauler and head up the start.
Announcements:
Tcalps for Chelms and his leadership the past 2 years. His effects will be long felt as we continue to grow this AO and through his continued leadership to hold more 3rd F opportunities in 2017
Sign up for F3 dads camp has started see F3 nation site and sign up as this event will sell out. Great time to fellowship and spend time with your 2.0s
the stand at Panera
strong takeout by Chelms
10 PAX took on the sub freezing temps of Union County for a workout that forced us to shoulder each other’s burdens.
Warmup
The Thang
Announcements
Pray
Out
After extending into 2:00 intervals last week, we’ll continue to be no longer than that time length, but have a change of pace and have a few weeks where we regroup with Time-based intervals. Key will be the change of Pace from 1-mile pace (or Repetition pace) to 2-mile pace (or Interval pace) and shorter rest. Go to http://runsmartproject.com/calculator to get pace suggestions based on your fitness level. Route will be in the Ballantyne Country Club eastern half (which is roughly a 2 mile loop).
The THANG: