With the warm & muggy air still with us, the shovel was planted and the disclaimer provided.
The PAX was lead on a tour of the parking lots stopping 4 ties along the way to do this
1 – 25 SSH IC & 25 CDDs
2 – 25 IW IC & 25 CDDs
3 – 25 monkey humpers & 25 merkins
4 – 25 LBCs IC & 25 hand release merkins
Mosey on to the soccer fields for something new that had epic fail written all over it. The Q loved the idea but the PAX not so much
Explanation:
Starting at one end of the field with the PAX lined up facing 51 approx. shoulder width a part, Q orders them to assume the plank position. Q then planks facing the first PAX in line and performs 2 hand slap merkins and then plank walks to the next and performs another set of hand slap merkins. Continue this routine to the end. After Q clears the first PAX in line, that PAX member then follows the Q’s routine down the line. We continued this routine until the entire PAX completed a set of hand slap merkins down the line.
75% sprint to the far fence and back.
100 LBCs
Line back up for round 2.
Change of cadence to a set of hand slap merkins with every 3rd member of the Plank Line.
75% sprint to the far fence and back
100 dollys
Line back up for round 3.
Change of cadence to a set of hand slap merkins with the 1st and last member of the Plank Line.
75% sprint to the far fence and back
100 mason twists
Mosey back to the launch point stopping 3 times along the way for a burpess waterfall.
Standing in a circle, the 1st person in the circle performs 1 burpee and then the 2nd person performs 1 burpee so on and so forth until the entire each member of the circle completes a total of 10 burpees. Total stops 3 = 30 total burpees
A little mary to finish the day off.
Nice crowd today despite the heat and humidity. A good mixture of regulars and new folks.
Anvil is a great site with lots of options. Always a great time leading here.
Great work men!!
5 PAX assumed that just because it is Officially Summer, it would be a good idea to pull a #FerrisBueller and Skip Q-School ! Principal Rooney may be fooled by the nonsense but Double E’s punishment was real!
PRE-THANG
GJ & EE for an 0600 PreRun w/ Q-School Drop Off / Fly By after 3.5 miles
THAT THANG
Hair Band Half Marathon around Hill to #Empty Bus Parking Lot
Mixing in Shuffle R/L, Karaoke R/L, Knee Highs, Butt Kickers, Backwards Run
Circle Up for COP
15 x IW IC
15 x LSS IC
15 x Windmill IC
25 x SSH IC
10 x Burpees
25 x SSH IC
10 x Burpees
15 x LBC IC
25 x SSH IC
10 x Burpees
25 x SSH IC
10 x Burpees
15 x Flutter IC
25 x SSH IC
10 x Burpees
Mosey 10 feet and notice we have a nice clear Bus Lot lined up
Bear Crawl 8 spaces doing 3 x Merkins @ each line
I left my phone at the start so only one way to get back
Bear Crawl 8 spaces back doing 3 x Merkins @ each line
Mosey towards Elementary School again
R/L Shuffle, R/L Karaoke, Backwards Run mixed In
LONG Lunge walk entire length of Buses
Mosey to Elem Playground
Protractor w/ 90, 45 and then 6″ holds while all PAX give 20 counts
Mosey to Center Picnic Shelter & Instruct PAX
5 x Shelter Truss Pull-Ups followed by 10 x Merkins
Run to boundary fence and back
5 x Shelter Truss Pull-Ups, 10 x Merkins
Run to School Wall and back
4 x Shelter Truss Pull-Ups followed by 8 x Merkins
Run to boundary fence and back
4 x Shelter Truss Pull-Ups, 8 x Merkins
Run to School Wall and back
Repeato decreasing by 1 PU and 2 Merkins each set
3 x 6, 2 x 4, 1 x 2
Finish with the Six
@ Same Shelter
3 Sets of
15 x Step Ups Each Leg (or 15 Box Jumps)
20 x Swing Donkey Kickers
Mosey back towards Middle School
Only one way back past the buses
LONG Lunge walk entire length of Buses
Mosey to Middle School
Grab some Wall
PC w/ AP x 100
15 x Wall Donkey Kickers
Repeato x 3
Mosey to Middle School Parking Lot
Burpee/Broad Jumpers entire Lot at each Parking space from Island to Island
22 Total Parking Spaces
15 x Freddy Mercury IC
15 x LBC IC
2 Minutes to Go
10 x SSH OYO
Sprint to top of Hill
10 x SSH OYO
Sprint middle of parking lot
Repeato
D-O-N-E!!!
COT
– Prayers for GJ’s M and upcoming test results
– Prayers for DT and his move South of the Border
– Prayers for Kiefer running a marathon in MN today
– Prayers for DH trying to move closer to his work
MOLESKIN
– Great to have Donut Hole and 2.0’s back out today! He arrives with is Ruck Pack and I tried to mention today may not be a friendly Ruck workout. He Beasted up and wore it anyway #STRONG
– Madison is a workhorse that has posted 6 DAYS STRAIGHT #WHATISYOUREXCUSEAGAIN?
– SSH/Burpee Combo in warmup was a #crowdpleaser for sure! Priceless looking around at the PAX faces each time wondering how many sets we were going to do, and hearing “I see a pattern developing here” and “This must have looked better on paper”
– Pull-Ups, I hate them… period. I am not very good at them and that is why I incorporated them into the workout. Sometimes the only way to improve is to push yourself with the things you hate doing! SO EVERYONE DO PULL-UPS… TODAY… RIGHT NOW!!
– The Burpee/Broad Jumpers at the end of the workout was probably not a good idea either. But we all made it to the end and I am sure, somehow, we will be better for it!
– Good Job to all the PAX that actually attended the full Q-School and I can not wait to see others step up to Q! Yes it is worth it and you find Super Human Strength in Leading! Just an FYI, all 5 #F3Outland ‘ers that skipped caught the tail end of Q-School and provided our 3 cents #forwhatitisworth.
Proud to Work In the Gloom each Saturday with this Group of Men! You all make me better!
Double E
9 men made the right choice this morning and showed up at Day Zero ready to roll. 3 promises were made yesterday – no burpees, some hills, and a delightful hour of fun. Two out of three ain’t bad. Here’s what we did.
COP
-Good Mornings x15 IC
-IW x 20 IC
-Peter parker/Parker peter x20 IC
Mosey to Wind Ridge– stop on the way for a quick round of Low slow squats at Silver Pine
-triple nickel up Wind Ridge hill (top – jump squats, bottom – lunges both legs =1)
Fast mosey down Willow Run to Radner w/ 10 merkins at every street light, bangin’ a left on Radner and circling up at the cul de sac.
Merkin waterfall – go round the circle er’body do 1x merkin, 2nd time around 2 merkins- up to 5, back down to 1.
Indian run down greenway to 2nd Touchstone greenway off ramp [dodge traffic]
Grinders
-Group in 3’s for grinders up off ramp from greenway to Bevington
-P1 squats at bottom (no count), P2 backward run to top, P3 HR merkins (150 per team)
Mosey to Brechin Rd
7’s:
-single leg merkins at top, diamond merkins at bottom
SSHx25 IC
Mosey to campus through back gate to bball court for Mary
-freddy x25IC
-Dolly x20IC
Moleskinny:
-Butter’s coaching his kid’s U6 allstar tourney this weekend. You could tell he was pumped. He showed up in the full coaches uniform. Cup, whistle, and all.
-DA came of the gate hot this morning with some fresh kicks. So hot he wore holes right through his socks. Hopefully he gets a new ‘purr or two for dad’s day tomorrow.
-Teddy said he was out of shape but still smoked er’boddy. Although he said he was really pissed his BRR teammate Radar was a no-show and would be “making some calls” this afternoon.
-Pulp Fiction crushed it. Dude never stopped quoting Sam Jackson all morning though. Didn’t mind it, but it was a little weird. #SayWhatAgain
-On the return route from Brechin, Bug and Mildew got lost. A search and rescue team went out looking for the guys. Word is they “missed a turn”
-In his true “I am 3rd” form, Spack attempted a flying EH on a dude walking through the neighborhood, only to get a scoffing “are you serious?!” in return. Dejected, he carried on, dominating his specialty – downhill running.
-Can’t remember if PH was wearing his busboy shoes today. He was moving though. Seemed in a hurry to get back to get a “good view spot by the pool”.
Stupendous effort today gentlemen. Glad to see the new site Qs haven’t run DZ into the ditch yet. Strong group as usual. Thanks for the opportunity to run around the neighborhood.
16 PAX showed up 5:30 this morning for a boot camp beat down with some new moves as a great sun rise lit our FIELD OF PAIN.
Warm up:
30 SSH
20 Mountain Climbers
20 Goofy
15 Merkin’s
15 Mike Tyson
The Thing:
Mark mossy to the field. If you catch up to Mark sprint to the back of the PAX and catch Mark agian.
Clock work Merkin on field hillside. X2
The field cycle work, find a partner of like speed and capability to push you.
– Clockwork Merkin X2 then frog jump to next cone.
-Partner burpee pax1 the pax2 each package to complete 20 then Lunge walk to next cone.
-Freddy Mercury x20, Flutter x20, LBC x20 then 40 yard dash to next cone ( race your partner)
-Hydraulic Squats – Squat, right knee to ground, left knee to ground, right knee back to squat, left knee back to squat, stand up, that’s is one. X15. Then crab walk sideways to next cone.
-Partner Derkins x20 flop/flop then backwards run to first cone.
Continue as fast as you can till time is up.
-Mark Mossy back to the parking lot.
Cool down:
-Hamstring Stream
-Merkin X15
Done.
Moles kin:
My thanks to the PAX for all of the support in my fist full Q.
Got good feedback from the PAX on most of the new moves, some grumble around the Mike Tyson prison move.
There is opportunity to volenter this Saturday.
Yesterday I (and others) got laid off from my job, completely unexpected and how better to get some aggression out than a good beatdown.
COP
SSH x 15
IW x 15
Windmill x 15
Little baby arm circles x 10 forward, 10 backward
Big arm circles x 10 forward, 10 backward
The THANG
Partner up with like size bell
Round1
P1 farmer carry the Hairband Mile
P2 Merkins until P1 returns
Flapjack
R2
P1 run Hairband Mile
P2 KB swings
flapjack
Plank work until all return
R3
P1 Karaoke left for half of the HBMile karaoke right for the return trip
P2 Squat Thrusts
flapjack
R4 Repeato
R5
P1 Farmer Carry
P2 Carolina Dry Dock
Flapjack
on your six for 30 LBCs in cadence
R6
P1 Backward run HBMile
P2 KB Clean and Press
Flapjack
R7 Repeato
R8
P1 Side Shuffle HBMile
P2 kb Tricep extensions
Flapjack
5MOM
Back Scratchers x 15
Flutter x 26 the groans were heard when I went past 25
Rosalita x 20
LBCs x 25.. I think.
Moleskin
Great group out there! Tonawanda and Jabberwocky are getting stronger all the time. Look back at when you guys started, the current you smokes that old you!
Madison it’s been great having you out there now with us brother, glad you are feeling at home. (Even though GJ and EE were blaming the QJacks on you.) Benanke is a beast.
Lamont is a beast, I want to be in shape like you now, forget my 50s!
Glass Joe has no hair, probably fell out from running so fast.
Double E was my partner, testing my manhood with that 50lb kb. #Insanity
Woody, glad you came out for your 2nd post! Keep at it brother, strong showing today!
Thanks for the 2nd F and prayers for my job situation and for GJ’s wife. #Brotherhood
Playlist:
Red – Watch you Crawl
Pantera – Mouth For War
Ted Nudgent – Cat Scratch Fever
Nine Lashes – In the Dark
Pillar – Lion Leads The Way
Pantera – I’m Broken
Disciple – Outlaws
Foo Fighters – Monkey Wrench
Rush – YYZ
Skid Row – Slave To The Grind
Heart – Barracuda
Always and honor to lead!
Q SCHOOL TOMORROW!
18 PAX came together on a muggy Friday morning to venture out to uncharted territory at Centurion. YHC arrived to do a Pre-Run at 5:00, but was met with a dark and desolate parking lot. Copa America and NBA Finals must have kept everyone up late.
The Thang:
Mosey .75 miles up Little Ave, across Carmel Rd, down Carmel Executive Park Dr. to Hwy 51. to grassy area near Fire station #24 on Hwy. 51. Along the way do karaoke left 50 yards X 2 and karaoke right 50 yards X 2
Mosey a little further down Hwy.51. YHC bluffed that we may be headed to Day Zero AO, but came in the back way to a business park just before McMullen Creek. Ended up at the bottom of a hill at Shannon Willow Rd.
Partner Up for Catch Me if You Can.
P1 runs the hill backwards, P2 does 3 HR Burpees then runs forward to catch P1
Keep switching until you reach the top of the hill.
Repeato 3 more times (for a total of 4 times up the hill)
Mosey down Bannington to Hwy. 51
Stop at grassy area by Fire station again. Do 11 Merkins IC (22 total) hold for 22 seconds and 12 Mountain Climbers IC (24 total).
Continue down Hwy 51, cross Carmel, and cut through Panera Bread parking lot to McMahan Dr. next to a large rock pile
Partner Up again (same partners) for Quail Plaza 200. With a rock, partners do a combined 200 Squats, 200 American Hammer, and 200 Shoulder Presses.
Partner 1 runs up McMahan turns left by bank, goes around stone wall and back to start.
Partner 2 starts with exercises then runs when partner gets back.
While waiting for last couple to finish, most of the Pax did 30 Freddy Mercury IC with a 30 second leg hold at 6 inches
Mosey back to start. Pax who didn’t wear red did 5 burpees (with a couple of Refusnicks)
YHC originally had planned to spend the morning at the parking deck, but decided to mix it up and go to a new area. Abacus had the running distance at 3.2 miles. The theme of this workout is Remember Everyone Deployed. Most of the Pax got the twitter memo and wore red. Check out #Kill22 on twitter that is bringing awareness to our Veterans. 22 Veterans take their life everyday in America due to PTSD. Also, let’s remember and pray for our First Responders. With all the craziness going on (nationally and locally), they are always on the front lines. 3 local firefighters have died in the last month.
Check out the Mud Gear Store for cool Red F3 shirts.
The Brave and Centurion are going to meet up at the Greenway parking lot on Johnston Rd. on August 12th.
Thank you to Checkpoint for the moving take out.
This was my first Q at mountain goat. I knew that #F3MountainGoat has a team in the BRR so to be true to most running workouts the next three months we had to run some hills.
Disclaimer was given and off we went into the morning dawn. We circled around once for Voodoo who lives three minutes away. As we were leaving the parking lot The Mouth and Strawberry came screaming in the lot. Brew, being the good site Q he is, went back and retrieved them.
The Deally.
We mosed down Woodfox and hung a left on rounding run. We stopped at the bottom of Rising Meadow. We did our Brat inspired dynamic stretching to the top of the crest of Rising Meadow. Walk on toes and heels inside, outside and regular, followed by butt kickers, high knees and B skips. Mosey back down to the bottom of Rising Meadow.
Instructions were given to run at your mile race pace to each light on Rising Meadow. Recover back to the bottom. We ran to the first three lights. This was so much fun and there was such demand from the Pax that we did it again but added a fourth light pole. The enthusiasm was hard to contain and surprised that we did not wake up the neighborhood with the groaning. Once you completed your set you caught the six.
We proceeded on this death march, I mean run towards Raintree Ln. At the bottom of Rising Meadow about two tenths of a mile before Raintree we did another set. This time run to the first lamp post, recover down and then back to the stop sign. Catch the six.
Once we had completed the set we crossed over Raintree to Windbluff. Another crowd pleaser. Same deal run the mile race pace to three light post and recover back down. We did this twice total. Slim Fast’s Strava segment should still be intact. Once we gathered the six we headed home.
We stopped once on the way back on Rounding Run to complete one set of up and backs. We stopped at Rising Meadow for a segment to the intersection of Woodfox. Continue to mosey back to the school. We stopped once more for an up and back ending at the stop sign at Strawberry Ln. Once the six is collected run two cool down laps around the parking lot.
Done!
NM: Great effort out of everyone today. Lot of guys pushing one another. It seemed everyone was taking turns at the front today leading on different segments. Huggie Bear’s new shoes were popping. Voodoo despite his “this is moderate” comments was running hard. Geraldo was pushing up the Rising Meadow on each segment. Strawberry, Venus and Kilowatt were consistent and never quit. Champagne despite the arm issue was near the front of the pack most of the morning. This was Mermaid’s first post at #F3MountainGoat. His knee is coming back into form. Nomad was up front on the Windbluff section of the run. Strange Brew continues to grow in his running prowess. You getting stronger and stronger every week. Retread has shown huge improvement from when I first meet him. Hey, this stuff works! The Mouth says his body is health and now he just needs to get his lungs back. Watch our world. Brat is always pushing it and the human metronome is the definition of consistency. #F3MountainGoat gets a lot of their ideas from Brat’s workouts. He has directly or indirectly made all of us more efficient and productive runners.
Announcements: F3 Dads Beattie Park 9:00am tomorrow.
F3 Dads service project at the Dairy Barn Anne Springs Greenway. Picnic to follow. Bring your own food of pack a lunch for me.
Southern Discomfort is 10/22/16. Shirts on sale now.
F3 Gold July 29th.
End of the year pool party 8/20/16. Banana hammocks optional.
Enjoy your days boys!
8 SOBs went back in time and the Original Mud run training work ran at Swift the Tuesday after BRR in 2014. That workout eventually transformed into our Friday workout The Brave as it is today. We replicated that first workout that birthed The Brave.
Here’s what we did:
The Thang:
The PAX launched at 0515 from the Vine Restaurant at the Ballantyne AO and headed down Ballantyne commons parkway, took a left onto Ballantyne Corporate Pl and crossed back over the Johnston Road bridge. Pain stations along the way included Lunges and a snake hill run.
We turned off Ballantyne Corporate Pl and followed the sidewalk to Pond #1. The PAX slalomed around small trees for a little agility work and gathered on the Dock for SSH X 10, IW X 10, lap around pond #1, Merkins X 10 and Mountain Climbers X 10.
We then followed the trail through the woods, bear crawled up and over the bridge to Pond #2. We climbed up and over the stone wall and circled the lake and headed to Boggy Hill. The PAX snake ran up and down Boggy Hill and stopped for moving plank work. All PAX lined up in the Plank position with head facing downhill and performed moving downhill wide merkins X 10 to the left, repeat moving to the right.
Next we headed to the 5.5 foot stone wall and climbed up and down X 10, then moved over to the grass field next to Pond #3 for bear crawls across the field and crabwalks back. We then ran around pond #3 and gathered up at the picnic area for LBCs X 10 and ran another lap around the lake.
We then headed over to Pond #4 and started off with backwards run up the hill (crowd pleaser) and mosey down, 10 Merkins at the bottom, and ran a lap around the pond #4.
We then headed up Ballantyne Corporate Pl towards the fitness trail at race pace. Once we arrived at the fitness trail, we split into 2 groups: group 1 10 pull-ups group 2 10 Dips, flapjack X 2. We then ran around pond #5 and Stopped for LBCs X 10 and Flutter X 10 on the short wall moseyed back to the Vine.
Once at the Vine, we circled up and as promised PAX without a red shirt did 5 burpees while PAX with red shirts said Pledge of Allegiance.
COT
Moleskin:
This morning’s workout seemed a lot harder than it did 2 years ago. Maybe it’s the humidity or maybe I’m just getting old…. either way it hurt.
Thin Mint, Mario, One Niner and Outback led the PAX. Even more impressive was that One Niner had been up since 1:30 am with the new baby and posted with a 15 lb weight vest #beastmode.
Frehley’s and Wingman pushed YHC all morning and Flint, well thanks to a few beers and some Cabo Fish Taco, Flint Spilled some Merlot, but felt much better afterwards. Could be a new personal record having 2 Merlot Spillers in one week.
Great work by all the PAX this morning. It’s a pleasure getting up every single morning and spending the 1st hour of my day with you fellas in the Gloom. Reminder to keep EH’ing guys to join us. F3 makes men better. Let’s continue to share this gift. I’ll be out of the country for a while with my family. See you boys at Foxhole on 7/18.
Announcements:
Sign up for Whetstone.
F3 Dads Community Service Day tomorrow 6/18 at Anne Springs Greenway at 9am.
Buy a Red Friday shirt (see Mario). Red shirt must be worn on Fridays to remember the service men and women protecting our country and our freedom.
Thirteen, including 1 FNG,
The Pax were PROPERLY disclaimed–none of this weak, wrote stuff you hear every time. It was something along these lines:
Though I look it, I am in fact not a fitness professional. You might get hit by a car crossing the road. You may fall down the stairs. You may wander into an ant pile and we don’t have an epi-Pens. It’s mostly dark, slippery and the ground is uneven–you may fall down and break an elbow. We are going to push tires across the pavement and your heart will want to explode. You’re older and not as coordinated as you think you are–you have more chance to get hurt over the next 45 minutes than you do remaining unhurt. You are doing this because it’s more fun than the gym, but it’s also riskier. If you have problems with any of the above, get back in the car now and sign up for the next elliptical at the HOA fitness center. If you get hurt, don’t come looking at me or the church, because I am telling you to leave. If you don’t want to leave, then you are accepting the risks. Follow me.
THANG
Thus completes 1 lap. Run as many as you can until 0610.
Finisher: Hairburner grinders x 5 min.
COT
MOLESKINE
Not much of one. We were spread out, not much chatter. A very, non-fun business like Friday workout. TClaps to Fletch and Turkey Leg for pushing the pace. Squid and Orange Whip (with a new Fit Bit PR, BTW) not far behind.
Tough day to be an FNG, but Fernando gutted it out and Stone Cold showing excellent servant leadership by sticking with him.
Hairburners with tires are horrible.
ANNOUNCEMENTS
Are you scared? Nervous? Skittish? You’ve probably seen announcements about Fight Club at its new day and location – Fridays at Elon Park Elementary. Maybe you considered it? You thought about changing up your routine, adding boxing for its elements of high-intensity interval training; foot and speed work and arm, shoulder and back strengthening. Yet, you didn’t post. Shame.
Chipotle and I did show and it was still great. The night before, we agreed to show up early for some early sparring. After a few rounds, I looked at my watch 5:35. Just us. Ok.
We hit the heavy bag, jumped rope and drilled with hand pads. Then we noticed the perfect spot for more sparring – a Ga-Ga Ball ring. (It’s like dodgeball.) The area is roughly the size of a boxing ring. We stepped into the ring for additional rounds of sparring. For the record, we don’t go after the head, but my sore jaw this morning can attest that is does happen. Punches are thrown at about 50%. It can hurt, but mostly doesn’t. Our real goal is conditioning and technique. We finished with Chippy’s trademark ab melt down.
There are plenty of running workouts. No shortage of boot camps. Gear and KB options are available most days. There is only one Fight Club. Come out, mix it up and get stronger.
See you in the gloom!