9 men dragged their weary frames out of the weekend hay to swing some schwetty bells. When YHC arrived at 5:20, expecting to see an empty lot (due to strong Muthaship marketing), there were already a half-dozen PAX astir in the lot. These dudes were ready to rock. After a brief obligatory disclaimer we were off.
30-15 Timed HITT
Semi-circle up around the whiteboard and music box. YHC queued the wordless EDM music and the tabata style (x seconds work, x/2 seconds rest) timer, then perform the segment exercise together at high intensity and speed for 30 seconds, followed by 15 seconds of recovery and prep for next station. Segments were as follows:
NOTE: each segment performed at greatest possible speed while maintaining form, to EARN to 15 seconds rest.
Lots of dripping sweat now. After the last cycle, change the segments to the following for 1 more time through, same 30 seconds on 15 off:
– LCB
– Parker Peters
– Flutter (with KB press)
– Parker Peters
– Jump-Ups
– LCB with KB
– Run the lap.
Good numbers today despite the handful of regular Foxholers that took the morning to honor the Muthaship’s final voyage. Not a ton of chatter out there today, especially during the main event. There were no formal complaints about the music (YHC has had at least 3 musical Q fails in recent history). There was just one informal mumble by Frehley, who “bowowowowowow”ed like an electronic dog in imitation of one of the riffs. In all deference and respect to the ‘respect’ crowd, hair metal is great for lifting weights slowly and/or drinking beer, just not an ideal motivator for keeping the pace up in high intensity intervals… need ‘dem beats. Everyone did a solid job keeping the pace up during the intervals. Frehley’s, Uncle Phil, Band-aid, Gomer Pyle and Nard Dog did a solid job holding down the left side of the semi-circle, looked like it was raining over there halfway through with all the sweat. The rest of the crew held down the right side, and particularly crushed the plyo work. Good to see some new faces at Foxhole like NutterButter, who is clearly an experienced F3er, YHC hasn’t seen him at Foxhole before. Speaking of newish faces, it was remarked that NardDog may now have the record on smallest number of days between first post and first donning of an F3 shirt, at 5 days. If no one claims a better time in the comments in the next 5 days, the record is his. Thanks for the opportunity to lead gents. It was a pleasure.
Sorry for the lame title; Frehley’s scratchy, drink-needing throat still managed a perfect impression of that riff, and now it is etched in RAM for the rest of the day
Argonaut Out.
Summary:
12 strong candidates for ‘Dad-of-the-Year’ hauled 23 rascally rugrats over to the Bull Ring Park in front of Ballantyne Corporate Park, for just under an hour of horse-play , silliness, and shenanigans, for easily the most-rewarding workout in all of F3 Nation…. F3 DADS!
What is F3 Dads?:
F3 Dads is an opportunity for all dads (affiliated and unaffiliated with F3 Nation) to bring their kids for a FREE 45 minute workout from 9:00am – 9:45am on select Saturdays in the Summer. So far, we’ve had wildly successful turnouts the past few weeks (30+ each week), as dads and their kids (2.0s) have bonded playing freeze-tag, obstacle courses, dodge ball, potato sack races, relay races and more! Dads from F3 Nation have the opportunity to meet the kids of other PAX outside of a normal pitch black workout at 5am, and dads unaffiliated with F3 Nation get a chance to meet the men that believe in Fitness, Fellowship, and Faith, and strive to be better fathers, husbands, and leaders in the community… regular dudes, who like to hang out, while getting in shape at early hours of the morning! This week, I was truly honored to be given the opportunity to lead F3 Dads by Honey Bee and Mr. Brady, and cooked up an agenda of cargo net races! baton races! tug-of-war! bubble-machine mania! and water-balloon launching! Of all the workouts I have ever led, this one will aways be my favorite! Read on so you can see what we did, and stay tuned for future F3 Dads workouts, we’d love to have you and your kids be a part of it!
The Thang & Moleskin:
YHC arrived at the Bull Ring Recreational Area with less than 5 minutes to showtime… a quick setup of gear was done thanks to my F3 Brothers who emptied out the truck faster than a Chinese Firedrill. It’s 9:00am, a quick safety disclaimer was given (I think), turn up the Bose Boom Box for some tunes, and F3 Dads is LIVE!!!
2) Relay Races: several cones were set ~50 yards apart, and each Dad and their children were paired with another dad and their children for the relay race. One dad/kid combo would be at one end of the cones and the other dad/kid combo would be at the other end of the cones. There were 6 teams of 2 dads+kids for the day. Each of the 6 teams had a baton to pass off to the other dad on the team.
3) Cargo Net Individual Crawl Challenge: a very large cargo net was brought that dads/kids needed to run to, crawl under, and resume running to the end of the cones on the other side, turn around, and reverse course coming back to the starting point. First one across the finish line wins!
4) Tug-of-war: a long crossfit battle rope with a ribbon in the middle was laid out for teams of 2 dad/kid combos to challenge another dad/kid combo at a game of tug-of-war. Once the ribbon was pulled past the designated cone, that team wins! It was an epic Clash of (Family) Clans…. see what I did there?
5) Water Balloon Target Practice – Kids toss water balloon at their dads from range. If they miss hitting their dads, they were required to do a three burpee penalty. There were a lot of burpees done by the kids… but with waaaaay better burpee form than the dads.
6) Bubble Busting on Dads – the original idea was to have kids pop bubbles coming from a commercial bubble machine on their dads for points, but there was no breeze, not to mention the kids wouldn’t stop blocking the bubbles from coming out of the machine anyway by standing right in front. So we moved on to the next game, and let the little kids hang out with the bubbles.
7) Water balloon Launcher – YHC brought a water ballon slingshot to hoist water balloons in the air 50-75 yards away. Fire Hazard and JRR Tolkien held the ends of the slingshot for support, while Bratwurst helped the kids load water balloons in the slingshot to be fired down range. There were no injures to report (whew!). Kids and dads took turns launching the balloons, and try and catch/get smashed by the balloons being launched across the field. A scavenger hunt by all to pick up all the balloon pieces followed.
A Few Observations:
8) That’s a wrap! Everyone sang Happy birthday to Wild Turkey’s 2.0s Cannon (Boomer) and Cleo (Ana) and whoever else had an upcoming birthday. Then name-o-rama and COT and YHC with the take-out. Welcome new FNG SUE-JOB and his 2.0s Mimi/Growler and Mute (hey, she didn’t say anything!)
Final Comments:
Thank you all for showing up to F3 Dads, I think the kids really enjoyed it and it means a lot to them to spend quality time with their dads and develop that bond. F3 Nation is all about building better fathers, husbands, leaders, and men encouraging other men while getting in some crazy workouts! I highly encourage you all to show up to a F3 Dads or F3 workout, and see what we’re all about…. just try it once, I think you will find it very rewarding. Send me a message if you would like to know more. And stay tuned for the next F3 Dads date, which likely will be the week AFTER next (off next week since it is 4th of July weekend).
SYITG, J.R.R Tolkien
Awesome first Q for Funny especially with fighting a shoulder injury the last few months #persistence.
The THANG:
50 x SSH
30 x imperial walkers
30 x windmills
10 minute abs (1 minute pulse crunches, 1 min bicycle, 1 mountain top, 1 min top taps, 1 min alternating jackknives, 1 min reverse crunches, 1 min oblique crunches left, 1 min oblique crunches right, 1 min reclined punches, 1 min toe crunch.
Run to Forest hill church 1/2 mile
People’s chair x 30 count 4 times
light post run and squat 10 squats at each post suicide style
Indian run to 1/2 mile to COT
The MOLESKIN: It’s about time we posted a backblast, seems to be the hardest part of the workout for us #accountability. Thankful to have Snowbird in the mix before he moves to Greenville to link up with the Nation down there. Grateful to be able to explain and share the shovel flag with this brother and others. Peace on your week.
This week Meru takes his first Q!
GOP
14 pax arrived to Ascent Olympus for a Big League Chew(BLC) and YHC combined beatdown. BLC took the reins for the 1st half. Pax were disclaimed no FNG’s today and off we went.
Mosey to the track area for Warm Up.
BLC lead us with some warm up stretching and then 5 burpees OYO.
Mosey to the other side of the school and the basketball court for the rest of the warm up.
SSH IC
Squat Complex X 5 (nice steal from Dora)
IW IC
5 burpees OYO
Mosey to the Back field for 3 man grinders. BLC explained the upcoming celebration of July 4th would be the USA’s 240th birthday. Today we would mark that with the grinders.
P1 Squats, P2 runs to the other side of the field where P3 is doing Dolly. Continue running until the team reaches 240 squats plank and wait for the other pax to finish.
Next round
P1 SSH, P2 runs to the other side of the field where P3 is doing flutter. Continue running until the team reaches 240 SSH plank and wait for the other pax to finish.
Hand off to YHC for the BH of the workout.
Mosey to Concession area for Circuit Work
10 Step Ups each leg, 10 Dips, 10 Derkins Rinse and Repeat.
15 Squats, 15 dips, 15 LBCs Rinse and Repeat.
Mosey to the back of the school for People Chair.
Everybody get down as we bring the six on in. Recover.
Back down in PC for 40 air presses.
One more time for 50 air presses.
Mosey to the near field for Triple Nickel.
1 side of the field 5 HR Merkins and the other side for 5 Heels to Heaven
Run it 5 times for the Triple Nickel.
Plank until everyone is finished.
Circle up for Mary.
4 rounds of elbow plank – 20 seconds in plank 10 second rest.
LBC IC x15
Rosalita IC x 15
CCV IC x 10 R & L
Sid the Kid OYO x 10 l & r
CDD IC x 15
Run back to launch. Done
Moleskin
Great group out there this morning. BLC stepped up to lead half the workout. A big thank you and great job!
When we got started, Normandy let his Dad know he would be heckled. Not sure how that worked out for Normandy the rest of Saturday. But during the workout he had some fun with it. Great seeing guys come out consistently and get better. A couple of new faces for YHC today. Hope to see you back out. High Tide doubled down after High T workout. he rolled into the back field in the middle of the grinders. Strong Work by all the men. Men keep posting, you will get stronger. Great group and Great take out by BLC. Thanks for following me around for the last 30 minutes.
Announcements
F3 Golf – http://f3golf.com/
Whetstone Mentoring Program – https://t.co/d1NakRlkue?ssr=true
Looking for Q’s for July and August for Ascent Olympus. Contact Pele or Gullah for the opportunity to lead.
Rumblings of the Mutha closing has the regions in a panic and everyone doing Ballz’ marketing while he kicks back sippin’ on a Leinenkugel grapefruit shandy, or similar. If your travel agent didn’t get you on a flight to Cap’n Jack tomorrow, or you want a crack at the southland’s gnarliest hill, and possibly a sighting of some exhibitionist in his undies (or less), make yer way to the Sardis greenway lot (111 Old Bell Rd – corner of Old Bell/Sardis Rd) tomorrow at 0515 for the weekly installment of Horsey McHorse’s Arse.
Launch from Old Bell lot. Left on Blue Ridge. Right on Mountainview, bear Right back onto Old Bell up to the Yucca plant. Regroup.
Out: Head back down, Right on Wilby all the way to Sardis. Back: Turn around at Sardis, back up Wilby to the Yucca. That’s one lap. AMRAP.
Meet at the flagpole for the pledge at 6:08. Jailbreak back to the parking lot.
In order to avoid another beatdown that included hairburners, YHC took the reins and planned a beatdown that would lead the PAX of 8 to parts of SVMS that they may not have seen lately. Double E returned from his office at Bojangle’s, the clock struck 07:00, there were no FNGs present, so a quick disclaimer was given and we started out. Added a quick loop around the parking islands in the front of the school so we could scoop up Jaberwokky who rolled in hot (and late).
Did a quick warm up lap that included shuffle facing right, shuffle facing left, high-knee skips, karaoke (R) & karaoke (L) before circling up in the bus lot for COP.
COP
– SSH x 20 IC
– IW x 20 IC
– Windmill x 10 IC #awkward
– Mountain climbers x 20 IC
– Merkins x 20 IC
The Thang
Partner up for a little CMIYC (10 Merkins provided the head start to P1) to basketball court behind middle school
Starfish (3 rounds)
– 10 Merkins in corner 1
– 20 squats in corner 2
– 10 Carolina Tri Docks in corner 3
– 20 LBCs LECs in corner 4
Mosey to shelter at elementary school
P1 planks with P2 put feet on P1’s back.
P1 does 10 merkins while P2 holds plank. P2 then does 20 Derkin’s.
P1 runs to wall and does 10 side lunges.
P2 runs to fence and does 20 Romanian Dead Lifts.
Flapjack X 3
P1 does pull-ups while P2 does 20 dips
Flapjack X 2
P1 wall sits with 100 air presses while P2 holds regular plank,
Flapjack X 3
right arm high for 2nd 100, left arm high for 3rd 100
Indian run back to shovelflag
Mary
– LBC x 20 IC
– Knees right LBC x 20 IC
– Knees left LBC x 20 IC
– Flutter x 20 IC
– Dolly x 20 IC
– Rosalita en Espanol x 20 IC
– The Protractor
Moleskin
It was hot and humid at Outland today, but the PAX definitely brought their A-game. Happy, Glass Joe, Double E logged miles on the 06:00 pre-run. Double E was tardy and GJ reminded him of that many times. I don’t know how those guys do it.
This was my first Q on a Saturday workout, so I wanted to be sure to provide an appropriate level of pain. Lots of exercises that really worked all body parts. Very little modification for the most part even when working on the stability muscles. I think Double E shared his displeasure for the side lunges & RDL, but the only thing I could hear was my own heartbeat. Jabberwakkie is continues to crush these workouts. Late Show & Lamont let their reps do their talking as they quietly went about their business. I don’t know how Happy conned his 2.0, Hello Kitty, into posting in this misery, but he hammered out there today.
The men of Outland welcomed me from the beginning and it was an absolute honor to lead this AM.
Announcements:
– Lamont on Q at Thrive next week.
– Need Q’s for upcoming Thrive workouts
– F3 Golf July 29. All proceeds go to LEAP Expansion – check website for details
– Outland may be interested in sponsoring a hole
Thanks to Happy for taking us out.
Earliest Saturday sunrise of the year, beautiful morning. Only 3 of us but fun and interactive (at least to me). Had to modify plan quite a bit with low numbers but seemed okay. Thanks PJam and WMan for going with the flow.
Mosey to warm up:
Bulgarian Ball Busters
SS hop
Peter Parker
Merkin
LBC
Imperial walk
Mosey to lot near 151 Main:
3 circuit square/loops…
-High knees there, side shuffle, backward run, side shuffle (x4)
-Butt kicks there, Carioca, backward reach run, carioca (x4)
-Bear crawl there, jog, lunges, jog (x3)
Mosey to bottom of hill, all you got to top/rock ditch. Pick lifting rock.
-rotate x15, each of us picked 2 rounds of rock lift excersises (curl, tri, row, squat, shoulder, curl).
Mosey to park:
-11 Wide Merkins, run 4 trees down, 11 hand slap Merkins (all 3 of us) (x2)
-sub 11 jump squats for wide Merkins above (x2)
-7 pull us, 11 dips (x3)
Mosey back down to 151 lot:
-Bucky 11 ab/leg throws, PJam throws my legs, WMan plank and wait…rotate so all three of us do all 3 Excersises.
Mosey to store area:
-wall sits-right leg up, left up, 30 air press (x2)
-11 body curls under bar, run up stairs and over and down, 11 Merkins (x3)
Mosey to base:
-Mary each picked 2 rounds (Heals, Dead Roach, LBC side punches, F Mercury, G Louganis, Dolly all x15.
-planks to close out.
Announcements:
-F3 golf…SOB sponsoring hole, lets pitch in a few bucks.
-F3 Dads today
Sorry I whiffed on making sure we did COT. Guys needed to bolt and I missed. Thanks for a great morning. Paper Jam enjoy the beach! Wingman hope you found your lost banana!
Always an honor to Q.
6 men endured the suck
No Warm Up
The Thang
Indian Run to Starbucks and cross over Rae Rd.
Quick Set
25 hand slap merkins
25 Diamonds
25 Regular
25 Wide
Run at your own pace to 51 if you finish first cycle back to the 6
Same Quick set again
Indian Run down Rae towards Colony
Stop 3/4 way down and do quick set of
Dry Docks and Squats 50 each
At your own pace back to 51
quick set of something (I think)
At your own pace back to school via 51 with designated Merkin stops along the way
I think there was some Mary done
Moleskin
Well, the captioned title says it all. And guess what. I was last. Bad day when your Q is last. Especially when he has to walk some. “Just get to that next mailbox”. Anyways, the hills did not disappoint. I think everyone was hurting. Well except TL. We all cant weigh 90lbs…. I found my pain cave at the turn around and the hill back up to 51 really hurt. TL, Butter, DA grinded it out. Me, Bounce, and Spackler watched them do it from way way back. Total of 5ish miles. Good work by all. Well, not me really.
15 loyal pax patiently followed YHC around Stonehenge this morning. Here’s what went down:
Mosey from the Vine (avoiding getting run over by Gumbo) and circle up near the Ballantyne Village parking deck for COP (where Gumbo joined us):
Mosey to the stagnant air of the basement of the parking deck. Ignore the complaints of the pax about the fresh air outside and the fact that they spent an hour in the parking deck at the Brave yesterday. #notmyproblem
Plank it up for a description of the triple nickel.
Mosey to the base of Ben Nevis for a run to the top. 5 burpees at the road at the top. Mosey back to the base for 20 dips and 20 derkins on the guardrail. Run up and catch the six, then return to the base.
Run to the big pond near the launch point. Unfortunately, YHC took Rushmore Drive instead of Ballantyne Corporate Place, so we never made it back to the pond for circuits. Instead, we cut through some parking lots, crossed the bridge at the little pond where Madame Tussaud once made us do 11s with burpees and merkins. #shudder and stopped at Harney Drive to do some Mary while we waited on the six:
Continue mosey down Brixham Hill Avenue to the launch point. Still a few minutes left, so we’ll do some sprints:
YHC with the takeout at COT.
Moleskine:
Announcements:
20 strong PAX gathered at Charlotte Catholic for the weekly edition of Centurion. Few guys showed up extra early (Van Pelt, Purple Haze, Snowflake, maybe one or two more) as YHC arrived at 0520 and they were in the parking lot ready to go. Rest of the crew made their way in prior to our 0530 start. With no FNGs in the group, quick disclaimer was given and we headed out.
Warm up jog towards the front entrance of the school and crossed over Hwy 51 to the parking lot near the McD’s. Circled up for COP:
Made our way across the parking lot to the lot in front of Honey Baked Ham for a few rounds of suicides (plank at end of each round to wait for the 6):
Got the legs warmed up, so we headed to front patio back at the school for some circuit work:
Next we headed back around the school to the front entrance and paired up for the next bit of work:
Just enough time to head over to the parking deck to finish things off. Entered the deck at Level 1 and lined up for the Stack:
Make our way back to launch point
COT
NMM:
Announcements: