The Nancy Kerrigan
Had to switch up with Turnpike last week but I’ve planned to have this one for a few weeks. #makeThrivesuckagain I detest burpees so why not do a bunch of them. Seems legit. Let’s go
The Thang
Mosey to side road
SSH IC x20
IW IC x20
LBCs IC x20 (Thanks to Hairband for joining us here – a 222 burpee penalty to come)
Run down the road and at each island, do burpees OYO x10. 4 islands = 40 burpees
Plank at stop sign or stand and recover. Whatev.
Mosey to hill.
11s with burpees on top and burpees on bottom. 10 rounds with 11 combined burpees = 110 burpees. 150 total.
Recovery run around park
To the side building
TPC w/ APs x25
Burpees x5 OYO – 155
TPC w/APs x50
Burpees x5 OYO – 160
TPC w/APs x75
Burpees x5 OYO – 165
TPC w/APs x100
Burpees x5 OYO – 170
TPC w/APs x125
Burpees x10 OYO – 180
TPC w/APs x150
Burpees x10 OYO – 190
Burpees x10 OYO – 200
Mosey back to cars
Burpees x5 OYO – 205
Flutters IC x15
Burpees x5 OYO – 210
Dolly IC x20
Burpees x5 OYO – 215
Rosalita En Espanol IC x20
Burpees x7 OYO – 222
DONE!
COT
Grateful to see The Count back and still praying for your Mom and care decisions that must be made with her
Prayer for the F3 brother who lost his daughter.
YHC took us out
Moleskine
– Be honest! You never expected 222 burpees this morning. Honestly, I was hopeful to get to 200 so we overachieved. #recordsetting
– Lamont/Happy/Nomad were killing the hill work
– Hoodie/Shepherd were keeping count for each other I believe. #teamwork
– Great to have The Count back. Not sure he was quite as thankful to be back
– Hairband texted me that he slept terribly, was going to be late and didn’t have much in the tank. Then he cranked out 222 burpees. #strongerthanyouthink
– Hairband/Nomad ended the Flutters early with their mockery of my squeaky cadence. More burpees.
– Was struggling where to end #burpeefest when Lamont goes, we might as well get to 222. Yes, that does seem right.
– So named Nancy Kerrigan as there were a couple of ‘Why! Why! Whhhyyyyy!’ moments from the PAX. https://www.youtube.com/watch?v=NjUQMs0kVEI
– Turnpike aimed for 100 burpees. We aim much higher now. Can we get to 300 one day…..?
– Some PAX claiming 10 more than what Q had. Q keeps count and Q delivers.
Thanks for letting me lead.
Glass Joe
Why
Lone Survivor was on FX last week. It’s entering Shawshank territory for me. If it’s on, I’m probably going to watch it, and that made it pretty easy to plan for this week. Good info here (feel free to point and laugh at Crossfitters being slow):
http://boxlifemagazine.com/murph-why-we-do-it/
We’ll obviously finish in less than 45 minutes and first to finish will lead Mary (etc.) until all are in.
Bells and Hills
I pull into S.V. Middle and see Jabberwocky by himself and first thing out of his mouth is “Did I miss an announcement?” Nope but even if it’s just 2 of us we will put in our #DownPAINment. Shortly after we see Shep & Hoodie pull in, a nice even 4 to get things moving.
#HairbandMile and circle up!
COP
SSH x 20 IC
IW x 20 IC
Manmaker Merkins x 10 IC
The Thang
Partner up with bells at curb by the school building
P1 does called exercise
P2 runs across parking lot to opposite curb does exercise, runs back to start, then runs across parking lot and up the hill with an exercise at the top, runs back and flapjack.
Honestly I am admittedly late with this Backblast and had a crazy weekend so I’ll remember what I can…
Round 1
P1 – Goodmornings with bell
P2 – run, 10 incline merkins at curb, run back to start then run up hill for 10 squats run back to start
Flapjack
Round 2
P1 – Swings
P2 – run, 15 incline merkins, run back, run up hill, 20 SSH, run back
Flapjack
round 3
P1 – kb curls until P2 comes back from curb then curls to press until P2 back from hill
P2 – run, 20 incline merkins, run back, run up hill, 20 LBCs
Flapjack
Round 4
P1 – Flutter press with bell until P1 is back from curb then skull crushers until P2 back from hill
P2 – run, 25 incline merkins, run back, run up hill, 30 Freddie Mercury
Flapjack
6MOM
LBCs x 20 OYO
Dolly x 34 IC
Flutter x 27 IC
Rosalita x 26 IC
Pretzel crunch 10 left, 10 right OYO
Moleskin
Small group with a lot of guys DR for various reasons but it doesn’t matter we work anyway. With heading out to get my 2.0 moved out of her college dorm and just a busy weekend my brain is admittedly foggy on what happened at 5:30am about 4 days ago but pretty sure what is above it close to reality. As you can tell with the Mary cadence I was trying to keep guys on their toes. Also I probably typed the word ‘run’ in this backblast more than all my others put together. #Not0.0
Great morning with only minor rain, major work getting done and great #2ndF through it all.
Always an honor to lead,
AYE!
Hair Band
Sandy: I want you to [run The Wiggler]!
Carl Spackler: Check me if I’m wrong Sandy, but if I [run The Wiggler], they’re gonna lock me up and throw away the key…
Run The Wiggler! It’s totally legal! Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Caddy pace…
**Caddyshack
#PreBlast – Distance goes Down, Speed comes Up
The weekly Speed running workout known as Swift will launch at 0515 on Tuesday from the Vine Restaurant in the Ballantyne AO. There will be cones to mark distances and a pause for instructions to the group before each set. Therefore, no pre-workout watch programming should be necessary if done with the group!
The Plan:
- 0500 – come early for some extra easy running
- 0515 – head out with the full group of PAX for a warm-up of easy running and dynamic drills. Head towards Rushmore Dr.
- 0530 – Start the main workout. Each interval has equal distance jog recovery.
- 2 x 600m at 1-mile Race Pace + 3 sec (i.e. if your 1-mile target is 6:00, then your 600m target is 2:15. Run this 600 at 2:18). Don’t make this too fast.
- 3 x 400 at 1-mile Race Pace
- 4 x 300 at 1-mile Race Pace – 1 sec (i.e. if your 1-mile target is 6:00, then your 300m target is 1:08. Run this 300 at 1:07). Feel like you are pushing slightly.
- 6 x 200 at “F”-pace – your 800m race pace – or pretty much AYG
Note: F-pace is about 8 seconds faster per 400m than your 1-mile (close enough to 1600m) race pace – which is the same as a full 32 seconds of pace per mile. For example, if your Mile Race Goal is 6:00, then your F-pace target is about a 5:28 / mile pace. Which means that you could run a 800m race in about 2:44.
Bringing the Bee Back to Base Camp
- SSH
- LSS
- IW
- Lap 1: 10 Half slap merkins
- Lap 2: 20 squats each (stare into your partners eyes #MakeItAwkward)
- Lap 3: 30 Rosalitas each
- Lap 4: 20 squats
- Lap 5: 10 HS Merkins
- Merkins
- LBC’s
- Flutter
- Freddy
- CDD
- Dolly
- Partner Derkins
- …And pretty much every other exercise in the lexicon
- Finished with TR hitting Gooney’s car which resulted in 40 Spartan Burpees or as many as you can finish before time runs out
- Adobe played Insomniacs role and appeared part way thru the workout #ISeeYou
- TR was kind enough to point out my perfect form #YouGetMe
- Fire Marshall Bill was back again and confirmed he now knows the origin of his name.
- Firewall just started his second week of F3, and this was his 6th post. Wow, He said basecamp was by far the best of them all. #WayToEaseIn #KeepPounding
- I clearly overestimated the Frisbee skills of this mornings BC crew when i drew the line. Only one man threw the bee past the line, most opted for the throw it high and to the very wide right approach which just didn’t get it done #Turible
- Maybe it was because I overestimated the average arm strength, but I think it was because…
- Once I declared the frisbee instructions Triple 7 went and moved his Beamer. BUT He didn’t drive it further away, he parked it right in the middle of the target area and then declared that anyone who hit his “precious baby” would get a beatdown they would not soon forget. No one tested to see whether the large man with the shaved head was serious or not #DontMessWithTheMarshall #ThisDidNotHappen
- A few men stayed late to work on their bee hucking skills. After the bee sesh one told the others it doesn’t get easier but you do get stronger #Truth #DRP
- We hit 2.6 miles and sustained a respectable amount of chatter this morning. Well done BC crew.
- Red light and blue this Saturday, War Stories and Free beer Friday night at Sugar Creek Brewery. Pay for the stories from vets ($10) and get your beer free.
- Steinbrenner found a mustache in the parking lot.
- Fireman Ed has been honorably retired as a Site Q at BC, We decided to promote from within and we think that Gooney will do an excellent job in middle management #IDriveADodgeStratus
Verse of the Day (texted by Hannibal post workout):
“Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own.” -Philippians 3:12
Warrior Workout
Warm-up
20 SSH
15 IW
20 Mountain Merkins
1 minute plank taps AMRAP
Stations – 2 min. per station with 30 second break to get to the next station.
#1 KBs – 20 squats & 20 two-hand swings
#2 KBs – 10 One-hand overhead press & 20 skull crushers
#3 Slam ball & jump rope (1 min and switch)
#4 10 pull-ups & flutter
#5 Heavy bag (one hits, one holds)
#6 Gloves/Pads (RD1 jab/cross combos, RD2 spar)
#7 Gloves/Pads (seated upper-cuts & sit-up jab/cross)
-We made it through 2 rounds.
Moleskine
First a round of thanks to site Qs Voodoo and Loogie for inviting Fight Club to share the AO with Foxhole. I think mixing it in with the gear workout was a solid idea. It was great to see so many post for the workout. (Fight Club on it’s own never had a large following.) Lastly, thanks to Chipolte for bringing the gear.
It was great seeing the hustle and determination of so many out there today. This circuit like so many workouts is dependent on you and your partner pushing yourself. You get out what you put in. I was glad we got to spar today. I hope you made the most of it. The only downside to such a large group is that there is little time for instruction. Boxing isn’t just punching and the technique takes requires time to craft.
I’m glad to see Kirby, Philmont, and Marlin back! Stay healthy
Everybody was Kung-Fu Fighting, … and it was a little bit Frightening
13 of F3 Nation’s toughest men from Metro, Area 51, SOBland, & Union County, gathered at Weddington High School, AO of the ‘Commitment’ Workout, to throw down for 1-hour at the infamous traveling workout dubbed … “The Black Diamond”. After a unfortunate injury to Dolf of Gastonia (possible run-in with Rocky Balboa… get better buddy), YHC was tapped to lead the BD workout, and humbly accepted the challenge of putting together an intimidating workout worthy of being classified as a BD.
YHC looked far and wide for a parking deck (or hill) of epic monstrosity akin to the Muthaship, but none was to be found in Ballantyne. After days of deliberation, YHC decided that only a coliseum with many rows of bleachers would be fitting for our F3 warriors to do battle in, and Weddington HS became the clear choice for venue. Located a whole 9 minutes off I-485 Providence Road Exit, the venue proved just far enough to dissuade any and all weak SOB / A51 whining babies PAX who wouldn’t wake up a few minutes earlier for the drive.
In the end, the 13 Warriors (hey that’s a movie!), covered 3 miles, hauling 85 lb buckets, scaled football goal posts hooked with grip ropes, climbed stairs upon stairs (684 to be exact), leaped up steep hills, carved their abs like Bruce Lee doing Dragon Flags, and still had time to limber their hips up in time for Mother’s Day, thanks to a new coupon YHC brought …. THE THERABAND!
The Thang:
5:15am Quick Warm-up: Run to faculty parking lot (butt kicks, high knees, karaoke (L&R), side-shuffle (L&R), backwards run and back to cars.
Part 1: Partner Resistance Exercises
– Partner 1 clips on resistance waist belt bands around their waist, while partner 2 holds the end of the two resistance bands attached to the belt. Partner 1 runs forward ~75 meters facing stiff resistance from partner 2 who is tugging on the bands to make partner 1 work hard. At the ~75 meter mark, reverse course, this time, partner 1 running backwards against the resistance.
– 10 dumbocrats each (merkin with one partners feet on other’s back, both pushing)
– flapjack the resistance band with other parter. Each partner goes 2x
Part 2: Quick Run to Weddington Elementary School Kids Playground area for Exercises
– Teams of 3 PAX, each start at one of three stations, performing each exercise 3X each:
1) Heavy Bucket Carry (85lbs) down parking lot and back, ~200 meters… exercise #2
2) Hanging Toes to pull-up bar touches, when relieved, exercise #3
3) Hip slappers on fence, when relieved, exercise #1
Part 3: Run to Steep Hill behind Baseball Outfield for Resistance Hill Climbs
– Each pax given a green theraband to place around ankles to increase level of difficulty to the called exercise (theraband = moderate resistance large rubber band)
1) Standing broad jump up hill with theraband around ankles, crab walk down
2) Monster Walk (forward waddle) up hill with theraband around ankles, crab walk down
3) Sideways lunge (L) up hill with theraband around ankles, crab walk down
4) Sideways lunge (R) up hill with theraband around ankles, crab walk down
Part 4: Run to the large bleachers on the football field for the main event!
– With 20 minutes remaining, each PAX will AMRAP the following cycle:
1) 10 Bruce Lee Dragon Flags on bleachers (keep your shoulder blades on the bench, hands holding bench behind your head, and slowly lift legs together up and down, while keeping them straight) … https://www.youtube.com/watch?v=_mf_TLDVwIs
2) Run up and down 8 flights of stairs which is the entire bleacher stands, each flight having 38 steps up… total of 304 steps up per set. Run back to the starting point on the straightaway of the track.
3) Ascend up all 20 bleacher seats in plank position, with theraband around ankles, performing a close grip push-up on each seat, without letting your knees touch the bleacher seat. Descend to the bottom via stairs.
4) Run to either goal post, and use the very thick rope to grab the thick goal post, perform 5 pull-ups. Failure to complete results in 20 chest-to-ground Spartan Race style burpee penalty.
5) Repeat sequence AMRAP until time is called. Most PAX got two full rounds in.
Part 5: Race Back & COT
– Intention was to finish off with a partner carry up the trail between the football field and the student parking lot (~299 meters) but it was too dark and there was no time left so PAX just ran from football field back to starting point up the trail.
– YHC with the takeout (so epic, YHC doesn’t remember what was said…)
Moleskin:
Great work by everyone today, YHC originally wanted to do an AMRAP within the football field area the entire time (akin to YHC’s favorite workout in F3 Muthaship Monday in Metro), but after getting the workout tour of the Weddington AO from Bratwurst at Commitment on Saturday, YHC decided another tour for SOB Pax was needed. YHC tried to keep the PAX moving the entire time, and mix in the running with strength exercises for muscles not regularly used (back, grip, and upper core). A few notable observations from the PAX….
– After doing his 10 Bruce Lee Dragon Flags, ICE9 stayed in full-on martial arts mode, by placing a jeet-kune-do kick right to the back of Tuck’s head on the goalpost rope climb/pull-up segment. Tuck claimed to have been trying to help ICE9 get up the post, and got the $hitt kicked out of himself instead! #nogooddeedgoesunpunished Now fully-recovered from injury, ICE9 looked just like a clean-shaven Chuck Norris laying some whoop@$$ out there today.
– After the workout when everyone had left, Tuck was seen staggering back to the scene of the crime (rope climb goal-posts) shadow boxing, and screaming “Damn you ICE9… wanna fight, Fight me!!!” #concussion . Lucky YHC was still around to pick up the workout coupons, and saw Tuck, guided him off the field with the pull-up ropes and chair, and drove him back to his car. Rest brother… rest.
– As was to be expected, Bratwurst and Frasier killed all the running sections of the workout today, and the bleacher climb sections. You can all thank Bratwurst for the 85lb bucket carry, which he somewhat requested, and seems to be a necessary coupon to slow the lighter fast guys down. The original intention was to carry it UP the bleachers, but better judgment won today. Brat got his first taste of mortality when he burpeed out the rope climb. After mentioning how much he liked stairs pre-workout, Frasier didn’t mention how much he liked bucket carries (62% of his body weight!). Both men were quite impressive on the resistance band pulls as well, it will be difficult to beat these Clandestine SOB Team in Fast 5 coming up!
– Snowflake gets War Daddy for the day, but despite being closer to social security benefits than a driver’s license, he wasn’t at all intimidated by the younger PAX, and was seen besting them almost all of the workout. Not that it’s any sort of accomplishment to be ahead of Mario and General (20 something year olds) in a workout.
– Turtle was dragging his partner wherever he wanted at a hare’s pace, certainly not slow and steady, during the partner resistance bands segment. It was clear that his brute strength could only be due to a genetic mutation from when he was very young… #TeenagemutantNinjaTurtle #Donatello . However, during the Bruce Lee Dragon Flags, it seems he may have gotten stuck on his half-shell as his legs and arms were flailing in the air calling for “April!”
– Being a young 24, Mario tried to jump and grab the goalpost, without using the ropes for help, only to fall flat on his butt. It reminded me of his attempt to impress the date YHC got him at the F3 5yr Party… another butt-fall. Not all was lost today, as Mario showed a lot of quickness out there, especially as he was chasing Dasher, who he has a clear man-crush on for his flag football prowess, asking him at every workout segment “Hey Dasher, will you be on my flag football team?” #brolove . No news as to whether Dasher has turned Mario down on his request, but it wouldn’t be the first time, or second time… Mario has been rejected, if so.
– Doc McStuffins was seen taking a keen interest in making sure none of the PAX was injured during each of the workout segments. If YHC heard correctly, Doc was asking “Does your head hurt (Tuck)? Does your butt hurt (Mario)? Do your lungs hurt (Wild Turkey)? …Then what’s the matter?”… to which each of the PAX replied, dude, stop playing Doctor and workout!!! Ok, maybe you have to have kids and seen the Disney show to get that one. Doc you are a beast out there… keep on doing your thang. #creepiestDocMcstuffins
– General was crushing it today, reminiscing about the days when he was an all-star player at Weddington as he roamed the campus with the ladies melting in his arms. No, YHC wasn’t referring to his years at the High School or football, the Elementary School where he was king of the jungle gym, climbing dome, swing set, and tetherball in the 3rd grade. #legendstatus
– Wild Turkey loves Black Diamond workouts… and is sure not to miss posting for them. Wild Turkey was working extremely hard on form during the theraband exercises, to strengthen his hip flexors and groin area. He must have taken YHC seriously, when I mentioned that coupon was to prepare you for your evening Mother’s Day ‘present’. Things must run differently in the Turkas household though, as YHC bagged those theraband exercises since it’s Mother’s Day not Father’s Day, and not my birthday either (Christmas is offsetting holiday) #noaction.
– YHC has been closely watching Gerber’s Strava activity, and it always seems to show him pushing a double baby jogger the same pace as most men run without one! But after seeing the man exercise today, it’s easy to see why he can do it… there are NO babies present in the jogger! Maybe buckets though… Great to finally meet you, keep up the good work.
In all seriousness, it was a pleasure to lead you men this morning, and YHC appreciates those of you who drove out of your way to Weddington High School for the workout. It was equally as great to workout again with the PAX of Union County who know exactly how to throw down at a workout! YHC looks forward to posting with you men in the near future, and thanks for sharing your amazing AO with us.
Announcements:
– Bratwurst has the next Black Diamond workout to be held in SOBland Thursday 5/12/2016 @ 5:15am at Community House Middle School. Devil’s Turn will be open that day as an option for PAX, especially if your legs need a day off…. and your arms, and your abs, and your… just kidding HB and Bunker. You guys know I love DT!
– RAGNAR Relay Trail Race: Union County PAX, get in touch with Dasher… A51/SOB/IL get in touch with JRR Tolkien to HC or be on the ‘maybe’ list, and be put on a team. First sets of teams will be formed Saturday May 14th so let me know if I have not spoken with you!!! (see A51 Weekly newsletter for links and details.
– Spartan Race Super Asheville ~9mile OCR. If you are interested, let JRR Tolkien know. Several guys are camping the night before, and racing Saturday morning. AROO!
– 5/14: SOB/A51 Community Service Day – Providence Presbyterian Church – give back and rebuild a wall! (see A51 Weekly newsletter for details)
– so many other things: F3 Dads Camp filling up fast, 75% full already, F3 Dads starting up, F3 Knights game, races galore, etc. Get involved!
SYITG
~J.R.R. Tolkien
EE’s Paracourse Rears It’s Ugly Head… Again!
Is it ever OK to take a bad idea and make it worse? The Outland is becoming famous for bad ideas turned into #awful workouts. Some are just mental and physical Grinders and today was certainly that! Old school Bootcamp loop beat down!
THAT PRE-THANG
EE & GJ shared a beautiful sunrise surprise 5 miler! Yes it was special!
COP
Warmup Hairband Ultra around 2/3 of paracourse to parking lot
SSH x 50 IC
IW x 15 IC
WINDMILL x 15 IC
Merkins x 15 IC turned into Slow Merkin Holds at Bottom
THE MAIN EVENT
EE’s Paracourse of Pain
This loop was intended to include many of the awesome painstations we enjoy each week at #F3Outland. It goes something like this:
Begin near flag pole in middle school parking lot
Run to the First cone near small parking lot island heading toward parking lot entrance/exit
35 x LBC
Continue Run on sidewalk to top of hill towards and around Spirit Rock towards buses
At Cone right before 1st bus, 20 x Merkins
Weave The Cheese of entire bus lot (approx 100 yards & 15 buses) to cone at end of bus line
35 x Dolly/Flutter Mix at end cone
Run back up hill to next cone
Lunge Walk entire length of Brick Benches
Run to next cone near 1st Bus
20 x CDD
Run to top of Hill near sidewalk where we alternate 5 x (5 pairs of cones 1 at top and 1 at bottom):
5 x Burpees at top of hill
Run down hill to corresponding cone
5 x Bombjacks
Run back to top of hill to Next cone and repeat sequence until you complete all 10 cones.
This completes the “loop”
Once you have finished, run back and Pick up and finish with the Six #BonusBurpees&Bombjacks!!
Mosey to Middle School Wall
PC w/ 30 AP
15 x Wall Donkey Kicks
Repeat Paracourse of PAIN!!
Mosey to Middle School Wall
PC w/ 50 AP
15 x WDK
The first time we did the Paracourse, the PAX were all smoked after the 2nd Loop. Today the PAX were all smoked after the 2nd Loop, but we are Breaking records so let’s go around one more time!
Repeat Paracourse of PAIN!!
Mosey to Middle School Wall
PC w/ 100 AP
15 x WDK
Freddy Mercury x 15 IC
SSH x 50 IC
D.O.N.E!!
COT
– Continued Prayers for The Count whose father passed away
– Thanks to GJ for taking us out!
MOLESKIN
Grinder/Smokfest whatever you want to call it. Some workouts are about mentally just hanging in there and continuing to put one foot in front of the other. This was designed to do just that. But what a great feeling knowing all the PAX knocked it out of the park! One of my favorite sounds is the initial sound of groans and moans when you announce what’s next. My second favorite is to watch pax physically overcome that mental obstacle. There may be a few choice 4 letter words along the way directed at the Q, but the end result is normally fist bumps and hand shakes and maybe the occasional spillage of merlot.
Smoky, Swiss & GJ were bringing the speed and stamina and the rest of us not far behind!
Just a good old fashion Bootcamp Loop Beatdown!
Excellante!!!
ANNOUNCEMENTS
– Come out to Thrive / Come out to Overdrive
– SIGN UP TO Q A WORKOUT! IT IS AN AMAZING EXPERIENCE TO LEAD A WORKOUT! YES YOU CAN DO IT!
ALWAYS AN EXPERIENCE I LOOK FORWARD TO WEEKLY WITH A GREAT GROUP OF MEN!!
Double E
Fast Twitch Preblast
Last week was way too flat (at least in Orlando), so will be making up for that with a few hills this week. If you’ve posted to some other workouts in the area recently, you may be familiar with Five Knolls. Yeah, we’re going run that a few times.