What can I say? It was just another day where a few dudes emerge from the Gloom to take the #redpill and make themselves a little better. Here’s more or less what transpired.
THE THANG
Mosey down to parking lot for warmup
10 x SSH
10 x Imperial Walker
10 x Merkins
Partner up and run to one end of the parking lot
Partner 1 runs, partner 2 does exercise
Round 1 – 100 cumulative Burpees + 2 laps partner carry + Mary
Round 2 – 100 cumulative Monkey Humpers + 20 Might Merkins at each switch + Mary
Round 3 – 200 cumulative Jump Squats + Mary
Round 3 – 200 cumulative Mountain Climbers + Mary
A bunch of sprints and leg exercises
15 Burpees to close it out
YE OLDE MOLESKINE
1. Poptart, ever the #oldworriedgrandmother that he is, leaned down to YHC at 5:30.01 to make sure that I was still planning on leading because my tardiness had him worried.
2. So many Larrybirds today. It was ridiculous. Form LB always goes to Lobstah. Sprint LB to Argonaut. Running LB to Turkey Leg. All around athlete LB goes to Rhapsody (D1 Decathlete). Guy who’s ridiculously athletic but not quite as athletic as Rhapsody LB goes to Orange Whip. Keeping up the Six LB goes to Prohibition. Best prayers LB goes to Da Squid.
3. Honeymoon did not find it humorous that YHC thought his name was Elf Honeymoon. YHC, on the other hand, found it to be quite humorous.
4. I wish I could have recorded the collective groan let out by the PAX when I called 100 burpees. Truth be told, I was going to call 200 but made a last second decision to chop it in half. Pretty sure there would have been a mutiny had I followed through with the original plan.
#horseneck OUT
COP
Prying squat x 5
Good morning x 10
Overhead ext x 10
200 rep challenge
Swing – 50 reps
Snatch – 10 reps each
Clean & Press – 10 reps each
Reverse Lunge – 10 reps each
Squat & Press – 10 reps each
Lawn mowers – 10 reps each
Swing – 50 reps
Complex: Doubles 5 reps
Squat to Arnold Press
Clean to Squat to Arnold Press
High Pull to Clean to Squat to Arnold Press
High Pull to Swing to Clean to Squat to Arnold Press
10×10
Swings
Merkins
Snatch R
Merkins
Snatch L
Merkins
Lawnmower R
Merkins
Lawnmower L
Merkins
Lunge R
Merkins
Lunge L
Merkins
2 handed overhead press
Merkins
Good mornings
Merkins
Deadlift
Merkins
4×10
curls
overhead ext
standing lateral chest press
upright row
All pax circle up and plank. Hold plank until your turn to do 10 merkins. Hold plank until everyone is done.
NMM
No Mary at Meathead
Great work by all 14 bros who came out. Phone issues prevented the customary nickname roll call, but if you were sore all weekend, you were there. If you weren’t, you weren’t. I’ve been on vacation since that awesome morning, so this is it. Brown out.
Another great Saturday morning to do F3!! Good site, good guys, here’s what we did:
Mosey across the way and circle up: 10 six count burpees IC, 10 squats IC, 10 MC 10 merkins 10 MC, IC, 10 jump squats OYO. Onward.
Mosey to fountains. Run from fountain to fountain, 20 decline merkins at one end, 20 incline merkins the other. Repeat for 3 sets. Then 2x dips IC and 10 jumps ups OYO.
Mosey to the hill behind the shopping center. Stop a few times for Mary. Then Main Event:
Rock pile ladder running up the hill. Rock pile 1 = 10 squats. Rock Pile 2 = 10 overhead presses. Rock pile 3 = 10 curls. Rock pile 4 = 10 tricep extensions. 5 sets total if time allows and finish t playground.
Alternate pull-ups and in and outs on the swingset until Six arrives. The mosey home stopping for: lunges, broad jumps, wide arm merkins, diamond merkins, other stuff, flutter, dolly, can’t remember, and merkins.
Moleskine: I love Saturday mornings. Really appreciate the effort of the whole group. Thank you to Dry Rub for making the trip to SOB land. Great Coffeteria after with the Kiawah running team of Bratwurst, Bunker and Thin Mint. Special mention to these guys who are taking running to the next level. Expect big things when they run that race. Kid Rock is a big time F3 leader. Not just because he brings iced down bottled water for all the PAX after workouts although that is definitely huge. He also leads by example and challenges the PAX, then brings encouragement to all. Triple 7 is bringing it all the time and Marlin crushes the workout as well and great to have Nemo even though he makes the rest of us look bad. Pleasure to work out alongside you all. SP
7 men showed up in the gloom
We began with a run to warm up, and on the way saw Hoover and the Heavies, pumping some iron.
We ended up at the the front parking lot and began with some partner work. It was here that i was matched with Dumpster Fire. He immediately started talking trash about Clemson, so I liked him right away.
Partner 1 – run suicide to the first island
Partner 2 – push …. merkins
Flapjack with ever increasing island suicides
Continue until 100 push….Merkins are completed by the pair.
Next same format as above, but instead of push…Merkns we are doing Mountain Climbers to 200
Last same format as above, but instead of Mountain Climbers Burpies to 50.
On to the next Pain Station. a focus on Legs, at the Picnic Tables, and more partner work.
This time i got Boerewors (pronounced buda force) and Dingo. Hard to break into their group the wanted to talk Rugby. Sport that involves cauliflowered ears i like.
Partner 1 Squats
Partner 2 run to the 2nd island and back
Flapjack and continue until 200 Squats have been enjoyed.
Same format as before, but with 50 one legged squats per leg.
Gumby (pronounced Gummy) and Dumpster Fire pretty much dominated.
On to the next Pain Station and the Rock Pile also known as Suns out Gun’s out. Out of the Gloom Dear Abby Rolled up. He heard that Gumby might be trying to start some riots at the church and wanted to be the first to get the scoop.
Grab a lifting rock and new partner I got paired with the Dingo again
Partner 1 Curls
Partner 2 Run to B3 and back
Flapjack and repeato until you have both reached 100
Next cycle push presses
Next cycle tricep extensions
On the last cycle, Boerewors reminded me that he was faster and tougher than me and as i began to pass him, I heard a hell no and he took off. Leader of this group were Gumby and Dear Abby. The smoked the rest of us.
Last Pain Station and some Dream Weaver. BRR training 2017
Indian Run to across the field, tag the fence and 25 push ups
Indian Run to the next corner, 25 Sparten Burpies
Indian Run behind the dug out 25 jump squats
Finish up with some Dream Weaver hill sprints.
Somewhere along the line Dear Abby bailed out. I don’t think we were moving fast enough, and Gumby would couldn’t start a riot, he did skip out on some burpies though.
Indian Run back to the cars where Gumby stepped up and ran us through some Mary.
Great group! everyone pushed themselves really hard. Not a lot of mumble chatter, so i think we had the appropriate amount of pain. We got close to 4 miles in on campus that pretty awesome. Video is of Spurrier while head football coach for the Game Chickens, showing everyone how not to do push ups, I hope…..
14 pax (including: a 2.0, a rucker, & a pre-runner) gathered for the weekly hybrid workout that is Ascent/Olympus. On the #weinke this week, low rep KBs and a little playground time.
The Thang
COP:
Ladder Up (1 – 3 – 5):
Grab a heavier bell and mosey to the Playground
Playground set:
Grab your bell and mosey back to the parking lot
Ladder Down (5 – 3 – 1):
Grab a heavier bell and mosey to the Playground
Playground set:
Grab your bell and mosey back to the parking lot
Metal Mary:
Extra Credit
Done
COT
Announcements:
Naked Moleskine:
Well, YHC (& 2.0, Low Tide) came in on two-wheels, due to YHC mistiming an unplanned pre-run, which itself was due to waking up too early and having nothing better to do (pre-KB was unadvisable). A large assembling of pax and KB’s, which soon outnumbered the pax, provided a warm welcome, and the KB swinging began.
100 alternating, one-handed swings quickly warmed us up, interspersed with standard mobility fare, and we were good to go for the primary sets of KBs and playground work. Low reps on the KB work allowed use of heavier bells, if desired, while the playground sets incorporated multiple rounds to build reasonable volumes. Carrying bells between the two locations provided us with some loaded carry work, which is considered by some to be a game changer.
Yes, I do make a #weinke for every workout. As Bugeater pointed out, I’ve Q’ed enough workouts that I could probably just wing it every time, but if you all are going to post and follow me around for an hour, the least I could do is put some thought into what we’re going to do. So, each one is planned out, written down, and laminated on an index card, which I do reference throughout the workout to ensure I haven’t forgotten something. The only issue is, everything looks easier when sitting at the kitchen table the night before…
Thanks for the opportunity to Q. It’s always an honor. (Speaking of, Pele is soliciting Qs for the next few months. By signing up, you’ll benefit yourself and your fellow pax! Tap Pele to sign up!)
Aye.
After a brief schedule change 4 pax defied Newton’s law of gravity.
Defiance included
Farmers carries with lunges (not as fun as it sounds), deadlift, military press, landmines, rows, crush curls, and bus driving. Take it slow, keep your rates low.
Threw in some kettle bell swings have just to keep it interesting.
Our brothers from the Rock did a quick run-by to make sure we were maintaining proper form.
Thanks to Witch Doctor for taking us out.
23 PAX took it upon themselves to get better at running by attending #F3Swift on Tuesday. This is a little bit of how they did it.
PreBlast:
.@F3Sob #F3Swift #PreBlast is divergent. Read it and be aware. https://t.co/rjCJ95MBKs
— Bratwurst (@bratwurst_f3) September 19, 2016
A little wrinkle this week as it started the 12 week countdown to the Kiawah Half-Marathon and Marathon that several PAX are training for. We could combine for one workout, but in the interest of specialization and giving some options, we split into Swift HD (High Definition, not half distance) and Swift XL. Same concepts of warm-up, intervals, and cooldown, but different workouts.
The THANG:
SYITG,
Bratwurst
The morning was foggy, gloomy and for the first time that I can remember in a while not HOT, great! We did have an interesting start as an FNG walks up and introduces himself and informs us that he was invited by Camacho. AHHH we said, he’ll be here at 5:31,, welcome to the crew. So we start out with a quick hot lap to ensure that we don’t lose Camacho and low and behold he, as expected, pulls in at 5:31. Boom, ready to start with a quick mosey over to the other parking lot for a WU and divide into 2 teams of 3 and 1 team of 4.
WU: 40 SSH, 30 MC, 20 LBC’s, 15 Merkins DONE
The Thang:
Mosey to my car where there happen to be 3 Sand bags, 1 for each team. Team grabs a bag and mosey to the other side of the bridge doing an Indian run along the way. Hit the other side of the bridge for a quick plank jack then mosey up to the practice field for some work.
Work was simple 50 Burbee’s per person for a total of 150 for the 3 person teams and 200 for the 4. The additional work was the sandbag toss while doing a bear crawl made it a bit more fun. The plan was simple, sets of 15 burgee’s run and catch the guy with the bag, guy doing LBC’s takes over for the burgee’s until reach your goal.
Warm up over, run to the track, happen to be 6 kettle bells there and 4 bands and a pull up bar. Run a lap do 10 pull ups or 15 rows, run to other side of track to do 20 KB’s swings. Do this three times and your done. Planks while we wait, with some plank jacks in cadence.
With 9 minutes left, time was tight to get the last game plan in, mosey over to the Middleschool side lot and again, just happen to be 3 plates, 3 smash balls and some dumbbells. 100 smash balls to finish the work out while one person runs the plate to the other side of the lot switches with the dumbbell and runs the plate back. Easy 100 smash balls and were done! Quick sprint to the starting point to finish all of that while running 3.1 Miles.
Moleskin: All in all I think everyone got there work in, felt bad for Hammy (FNG), who pulls his groin on his first time with the F3 Crew. He took it and kept working through the pain like a champ, I am certain he will be back. This pax has a whole is getting stronger and stronger, I watched Damascus hammer out 10 pull ups like it was nothing, I thinking he struggled a bit more a few months ago when he started. Kevorkian sprinted past me not he first lap of the track, letting me know he had quicker legs than me!! Popeye looks like he was throwing around a 10 lbs kb when it was a 40. Gator Cub, I don’t even recognize this cat any more, clearly has put his work in and looking slimmer in his 50’s than he did when we first saw him in his 40’s. Snowflake is the rock and cornerstone of our pax, always putting the hard work in. Learned that Troylet was a big boy back in the day and refuses to go back showing up consistently at every known F3 work out since he moved he 3/4 weeks ago. Camacho always has a smile on his face and is looking to kick some other F3 sites as&*&# s in soccer in a couple weeks, go get them, just show up on time:) Big tuna wanted to make sure that he made Damascus work for his money this morning and I watched them both with a strong hustle on the jail break home. NICE WORK GENTS, thanks for allowing me to lead.
Announcements:
Family fun Kids race: http://insaneinflatable5k.com/charlotte-nc/?gclid=Cj0KEQjwyJi_BRDLusby7_S7z-IBEiQAwCVvnyOejJvt95VG4m_TuwK-o9insltyXTStcCTXFO4ZrMcaAvQE8P8HAQ Posse, Kevorkian and Transporter are bringing our family
Southern Discomfort- 10/22 CSUP event http://www.signupgenius.com/go/20f0f4ca9ab22a4fa7-2016
Quick Elevator Summary of the Event
We will start at Charlotte Catholic and run as a group to Old Providence. It is exactly 8 miles. However there are 6 pain stations along the way which will add mileage to close 11. We have reached out to site Q’s at each stop to provide hydration as well as a 10 minute workout. The 2nd to last stop is the Arboretum so they could also choose to end there if they want a to cut 2 miles off the total.
.@F3Area51 @F3UnionCo 14 PAX laid around in dry soft grass then ground down their sharp elbows at #F3Dromedary #51counts
— Bratwurst (@bratwurst_f3) September 21, 2016
The THANG:
The Moleskin:
Announcements:
After withstanding some fairly overt comments about my curves, YHC woke up this morning, put on my gym shorts that i bought in the husky section at JC Pennys, and rolled into the vine parking lot with a serious chip on my shoulder.
I was pleased to see such a strong turnout and even some new faces in the group. I thought the had come for the ghost flag, so i wanted to make sure they earned it.
Warmup
Mosey to starbucks roundabout
The Thang
10min 100 burpee challege
10 one minute rounds of the following reps
8
9
10
11
12
12
11
10
9
8
Most PAX completed the reps well before the minute was up, the remainder of the time was rest.
Following the 100 burpee challenge, we completed some slow count merkins for recovery. We completed 8 reps of the following with about 10 to 15 seconds rest in between.
Regular
Diamond
Wide arm
Marine corp (elbows tight)
Mosey to Ballantyne Parking Deck
40 SSH in cadence
Sprint two levels and complete 10 jump squats and 20 flutters (2 = 1)
20 to 30 seconds recovery
Sprint 1 level
Complete 15 drop squats on my count
Sprint 1 level
Three sets of reverse lunges. Lunges were completed in cadence (2 =1) using the same leg (not alternating)
5 (10) R
5 (10) L
7 (14) R
7 (14) L
5 (10) R
5 (10) L
Mosey to bottom of the parking deck.
Pax competed 10 merkins (my count) for recovery
Split into two groups and bunny hop up the stairwell. The two groups met at the top.
Circle up for ab web
Heels to heaven and LBC 1×4 increasing to 5 x 20
20 (40) flutter kicks in cadence
Then back down the H to H and LBC pyramid.
Mosey back to starbucks roundabout and complete the 10 min 100 burpee challenge
Moleskin
Good work from all the PAX. Very strong group showed up today. I was anticipating alot more resistance when i announced the second round of burpees, but i didn’t hear too much complaining. Just so you are aware i did seek favras input prior to announcing it and he thought it was a good idea…so blame him
6am run at the anne spring GW, contact me or haggis for details
Fun CSUP planned in Gastonia, check preblast for details.
Honor to lead as always.
Love you brothers
P