I’ve been doing this F3 thing for over 4 years now. It took me over 4 years to lead my first Kettlebell workout…fittingly at the workout where I made my FNG post. So while I can’t take credit for the creativity of the workout, I think it met a high standard for difficulty. However, some chose not to heed my advice of posting with a lighter kettlebell than usual – and I think now they know why. After my disclaimer, we trotted over into the field by the parking lot and got started…
Warmup
Run 2 laps around the track
Run 2 laps around the track
22 Minute Kettlebell Warrior Workout
Run 2 laps around the track
Mary
Run 1 lap around the track
NMS:
There was a lot wrong with my first KB workout. I don’t know if it goes down in history with the bear-crawl weave, but certainly have some things to remember for next time (if there is a next time). It is kind of hard to hear (and be heard) when you are blasting music from a speaker that is directly next to you. Also, I still hate Turkish get-ups…and I think pretty much everyone else does too.
There was a lot of chatter out there this morning, and I noticed many modifications. Hopefully that just meant that many went with a heavier KB than was meant for this type of workout. The 22 Minute Kettlebell Warrior Workout is a great…if not efficient way to get a complete workout. Keeping the bell moving, without putting it down, for 22 minutes is no easy task…not to mention trying to keep good form throughout. Champagne recommended this to me a couple years back, and I go back to it often when I’m at home and squeezed for time to get a workout in. Hopefully others found it challenging and will take another run at it in the future. While it does recommend you go lighter, you don’t need to go as light as Spackler who brought along his 2-lb baby dumbbell.
I couldn’t hear much of what was being said among the pax, so sound off in the comments to share some of the fun that was being had out there this morning.
Thanks Harley and Fletch for the opportunity to lead.
No announcements…thanks to Smokey for the sweaty BOM takeout.
Firmly relying on the adage ‘better late than never’, following is the back blast for Peak 51.
The Thang:
After giving disclaimer, we mosied the long way to parking lot behind the church for COP:
SSH X 25
IW X 20
Merkins X 10
Mountain Climbers X 10
The PAX bear crawled 1/2 way down to the bottom of the parking lot and lunge-walked the remaining half. Partner up: while partner 1 did suicides; partner 2 did Carolina Drydocks. Flapjack. Round two: suicides and dolly’s. Mosey to the bus lot including backwards up the hill. Starfish in the bus lot: The center point was 5 burpees. Corners consisted of LSS, flutters, Freddie Mercury’s and lunges. 20 each (lunges were 10 per leg) and plank when finished until the 6 was in. Seeing the joy on the faces of the PAX at the conclusion, I decided to repeato. Same exercises and count. Mosey to the church for a nice rest in the people’s chair. Round 1 arms straight out in front; round 2: 100 air presses. Back to the meet up for Mary: extended protractor, American hammer X 25 and I think there were additional dollys or flutters for extra credit.
Moleskin:
Peak 51 continues to grow under the excellent leadership of Sensei and Booyah. Today was a record-setter with 30 PAX – including FNG Winger (Lumberjack). Peak 51 has a great mix of core guys that have been consistent over my 1.5 years in F3 + regular visitors + continual FNGs who then convert into on of the former two groups. A pleasure to lead them – and be pushed by them.
Leonardo would have been proud to see 19 PAX Post at da Vinci this week. We had sculpting of the human body, invention of a new exercise, pushed the limits of the human anatomy and mind. Iron Sharpened Iron once again! Onward and upward….. off we go..
Thang – Do bears crawl in the woods? Yes… So do the Men of F3.
COP
Imperial Walker X 10 IC
Low slow squat X 10 IC
Merkin X10 IC
Mountain Climber X 10 IC
Burpees on own X 5
Mosey to circular fountain at corner of Rea and Ardrey Kell.
Partner Up – one partner runs – other partner Dips. Switch up = Total 150.
Partner Up – one partner runs – other partner Incline Merkins. Switch up = Total 150.
Partner Up – one partner runs – other partner Incline Derkins. Switch up = Total 50.
Plank in between.
Mosey to Blakeney playground. Partners alternate pull ups X10/Step ups X20. X2
Mosey to the one of the Hoods in the area. Hand Slap Merkins X20 and plank on the way.
Hit trail in woods w/ 100 foot Bear Crawl. Indian Run to parking lot behind Pet Smart.
Found a beautiful wall for some Peoples Chair, Donkey Kicks and Balls To the Wall.
Closed out together w/ 7 Minutes of Mary. Back to AO Launch.
COT
Moleskin
We had a lot of fast guys out there this am.. Frazier, Bunker, Heart Breaker, Mic Check, Bucky & Tuck to name a few to set the pace. Did nice job keeping the PAX together and pushing the six. Gator Bait and Chopper – strong performance. Keep up the great work. Mighty Mite and the rest of the pack tore it up.. Mic Check took us out w/ prayer. Big time honor to lead this group of fine Men!
Announcements
Savage Race Saturday, May 13th. Teams of 4. Still Time to sign up.
Blue Ridge Relay Sign Ups. See Cheddar.
Tootie starting Third F after Maul at Chik-fil-A Stonecrest. 6:30 – 7:30. Reach out to Tootie on Slack or Twitter if any questions. Start Date – Wednesday, March 8th.
March Pull-up & Merkin Challenge starting 3/1. Preblast.
Save the date for F3 Brolympics. da Vinci & Stonehenge Convergence w/ 10 individual competitions – Community House MS, Sat, April 22nd. Preblast coming soon.
Richard Sheltra Memorial Charity 1K, 5K and 10K. April 29th . Reach out to Cheddar for details.
Posted on behalf of Commish
The weekly speed / interval running workout known as Swift will launch from the Vine Restaurant on Tuesday morning in Ballantyne.
The THANG:
SYITG,
Bratwurst
13 of the finest kettlebell slinging gents in the south joined up for a complete body grinder. Loss of grip strength, lean muscle building, complete fatigue and nearly 2 miles. What’s not to love??
The Thang:
The Warm-Up:
SSH x 20 IC
Merkin x 20 IC
2 Handed Swing x 20 OYO
Prying Squat x 5 IC
Farmer Carry – go from first speed bump to the 3rd and return back. Oh yeah, no running or speed walking!
The Main Event:
Mosey to the school for the Challenge
Presentation of Instructions: The Challenge is written in chalk on the pavement. You must do these exercises in order and must finish each exercise before moving on to the next. Alternate R/L hand as needed. Move as quickly as you can to complete The Challenge in the allotted time.
The Challenge:
Round 1: 50 KB Snatches, 5 Burpees, AYG around school (approx .33 miles)
Round 2: 100 2-Hand KB Swings, 5 Burpees, AYG around school
Round 3: 50 KB Squats, 5 Burpees, AYG around school
Round 4: 50 KB Cleans. 5 Burpees, AYG around school
Round 5: 100 High Pulls, 5 Burpees, AYG around school
Round 6: 100 Merkins, 5 Burpees, AYG around school
Extra Credit (when finished with The Challenge, perform as follows until time is called):
The Moleskine:
Great group of guys out there this morning. It’s been a while since I’ve made a return to SOB land, much less my favorite AO (Foxhole)! When Argonaut asked me if I would Q again I was honored, and then realized I better get back in shape immediately so I could hang with you guys. No where near where I was but it felt great to be back out there. It is great to see this AO grow and the quality of men that were out there today. Great to see some old faces as well and swing the bell with you again.
The “chalk challenge” started a couple of years ago by Young Love. It put such a whoopin on me then I have brought it out a few times to make others suffer as I did. This time I reduced the burpees from 10 to 5…mostly to account for the long lap around the school. To date I don’t know if anyone has completed the challenge in time, but several of you got close today and everyone else was right on their tail. It was great to see some new guys to the bells doing so well today. Keep at it guys! The KB is a great way to build lean muscle and raw strength.
Thanks for having me out to lead this morning gentlemen and for giving it your all!
Thanks Soft Pretzel for the great takeout!
Announcements:
I’ve have been telling any PAX who will listen that 5pm on Thursday at AG is the place to be and 7 men found out why this past week.
The THANG:
5 minutes discussing authority with the boys and why authority is sometimes hard to follow (peer pressure being a big one). Sparrow hit it out of the park with his story about a kid he knew going to jail after not obeying his parents curfew command. Barracuda described his unruly behavior as a teen (something about stealing mail) but I think he left out the good stuff (pretty sure he was on FBI’s most wanted list a few decades ago).
Main event – divide into two teams and commence to the best 30 minute workout for YHC in 5 years with F3. We played floor ball (hockey using a stick with a soft end and a sponge like ball) with the boys. Cuda tried the old pregnant player trick but could not pull if off – check it out 0:14 of the clip. Floor Ball with Pregnant Player Trick
We can always use more men to help build stronger relationships with these kids. Contact me at pchepul@gmail.com if interested.
18 PAX posted on a chilly Monday morning to partake in today’s installment of Base Camp.
With the disclaimer duly given, we were off…
Warm up jog down Strawberry Ln and back to the school for COP
SSH (Side Straddle Hop) x 10
IW (Imperial Walker) x 10
Low Slow (or fast) Squats x 10
The Thang:
Suicides using the basketball goals as markers, then ran around the baseball fields to the bleachers.
10 step ups for each leg, then to up to the rocks.
20 Curls and 20 overhead triceps using the rock, then ran down to the track.
1 loop around the track with 10 LBC’s at each corner, then ran to the goal line.
50 yard sprint to mid field where we then lined up for some Plankers Delight. PAX planked shoulder to shoulder, while groups of 4 went down the line doing two hand slap merkins with each man. Always nice to have Thunder Road amongst us for PD.
With no time to waste, and in an effort to get more mileage in, we finished up with an Indian Run down Strawberry Ln to Rosecliff and back.
We had time to run around the parking lot about 3-4 times.
The official mileage came in at 2.6. Unless you were Goonie. I’m pretty sure he got in pretty stinkin’ close to 3. He was like the energizer bunny at the end… extra credit. He put in a few more laps around the lot during COT.
The Moleskin:
Solid crew this morning. Everybody brought their A game. It was nice to see some newer guys along with the regulars. Especially good to have Simba back. Thank you for the excellent take out… So eloquently put together. I get the feeling Simba has had a lot of practice.
There really wasn’t a whole lot of mumble chatter this morning. In large part because there was really no time. Today seemed like one of those workouts that just flew by. Nobody seemed particularly enthusiastic about doing Plankers Delight but if we had done nothing else, it would have been worth the price of admission. It is sooo bad, yet it is soooo good.
Amongst many others, Jello and Costanzo are two guys that are living proof that F3 can be such a blessing to a guy’s health and stamina. I happen to be at both of their first workouts. These guys figure out how to get to a few workouts a week and the progress they have made is awesome. You put in the effort and every week get stronger and stronger. You should be proud of yourselves. If you haven’t had a chance to meet these two guys, you should make the effort.
Have a great week everybody! I hope to see you at The Maul on Wednesday (unless I change my mind and do the donut run for the first time), Mountain Goat on Friday (Slim Fast makes MG amongst one of the best hidden gem workouts in town), and either Ascent or Rock Zero on Saturday.
IATHB, IATHB, AWIDIATHD… GH!!!
Announcements:
Saturday, April 29, 2017: Richard Sheltra Memorial Run – Pineville, NC. Preblast: http://f3nation.com/2017/02/05/a51sobfort-help-to-honor-a-fallen-firefighter-richard-sheltra-memorial-10k5k1mi-run-sat-april-29-2017/. Bring a shovel flag and let the PAX know your pace. Looking for groups who want to run with shovel flags. One Rule: each member runs with the flag for a section of the 10k or 5k.
Colon Cancer 5k this weekend at Independence Park
Savage Run May 13
17 men endured the cold temps and inspiring music for a leg day that should make walking a joy. This may be the 1st post where the music was unanimously applauded (at least when the speaker died…).
Warmup
The Swamp Thang
Announcements
Good Fella led pray
Out
If you clicked on this link then you’re exactly the type of sick and twisted individual that we’re looking for. The type that does things just to see if he can. The type that doesn’t mind pain. Or maybe you just want to end the month stronger than you started it. Whatever your motivation, this challenge WILL make you better, and just in time for race season and t-shirt weather.
The Thang
A daily (yes, every single day) challenge that accelerates in reps throughout the month, incrementally building strength, endurance and confidence.
Wk 1 (Mar 1-7): 10 Pull-ups / 100 Merkins per day
Wk 2 (Mar 8-14): 20 Pull-ups / 150 Merkins per day
Wk 3 (Mar 15-21): 30 Pull-ups / 200 Merkins per day
Wk 4 (Mar 22-28): 40 Pull-ups / 250 Merkins per day
Wk 5 (Mar 29-31): 50 Pull-ups / 300 Merkins per day
We will be tracking our progress on this Google Sheet for shared accountability and motivation. Sound off in the comments if you’re interested or shoot YHC an email (joesavarese4@gmail.com) and you’ll be granted write access to the doc.
Don’t think about it too much.
-TUCK