I’ll keep this short:
1. Warm-up and stretching; mosey to the track
2. Ladder I-Pace/(Recovery): 200/(200) – 400/(400) – 800/(400) – 800/(400) – 400/(400) – 200/(200)
3. Cool-down and stretching
See you in the morning! Slim Fast
(Posted by Voodoo on behalf of Voodoo and Goon)
16 pax posted at Old Providence Elementary this past Saturday for what they thought would be a moderate beatdown by YHC and Goon. Fortunately for them, Goon didn’t bother bringing the “moderate.”
The Thang:
Goon leads:
Head to the baby track for a few laps with IC exercises mixed in: SSH, merkin and Imperial Walker with Q-jack by Mall Cop to slow the cadence down to human pace.
Grab the kettlebells and head to the nearest unlined field. Gently place the bells at the near end of the field and then mosey to mid-field for a COP consisting of:
a. Jack Webb from 5 merkins/20 air presses to 1 merkin/4 air presses
b. LBCs
c. Windmills (10 each direction)
d. Russian Twist
e. Freddie Mercury
f. Rosalita/Flutter
g. Protractor
Voodoo leads:
Partner up by bell size. P1 runs to the other end of the field and does 10 Russian twists while P2 does KB exercise. Flapjack.
a. Shoulder press (alternate sides as needed)
b. Swings (1H or 2H, alternate sides as needed)
c. High pulls (alternate sides as needed)
d. Snatches or cleans (alternate sides as needed)
Run to concessions stand for 5 step ups/10 dips/15 LBCs. Repeato x2 for 3 rounds.
Goon leads:
Mosey to the large field in the back for a mini-Beast (5 reps performed every 10 yards for 5 rounds), then mosey back to the start:
a. Cumberland County Viaduct L
b. Cumberland County Viaduct R
c. Low Slow Squats
d. Makhtar N’Diaye
Voodoo leads:
Mosey back to the school and Peoples’ Chair with 25 air presses IC
Mosey back to the near field for another round of KB exercises with your partner. Only changes are that P2 runs first and performs 15 LBCs at mid-field.
Gather the bells and head back to the launch lot for COT, where Goon took us out.
NMM:
> Apologies for the delay in getting this backblast posted. Work and work travel made it tough to get the time. Please comment below to the extent YHC has left anything out or mixed up any of the above.
> YHC has never attended or led a moderate boot camp, so I wasn’t sure what to expect. Since most workouts are you vs. you, “moderate” really is a relative term. YHC thought the workout was tough and everyone was pushing out there. Great work by the pax.
> Little known fact: Goon actually EH’d YHC way back in 2013. He showed up at my house on a Saturday morning smelling ripe and wearing workout gear. Based on his physique, YHC figured he’d been doing some aggressive yardwork (just kidding, Goon), but he said he’d actually been at a free boot camp with a group called F3. Intrigued, I showed up at Anvil a few weeks later and was introduced to Radar’s sandbags and the joy of hairburners. A few months later, when I was able to move my arms and legs again, I made my second post. As they say, the rest is history.
> Thanks to (original) Pele, Gullah and Ickey Shuffle for allowing Goon and YHC to Q. This was YHC’s first post to Ascent, although I’ve been to Olympus many times. It was good to join the pax and YHC appreciates Goon splitting the Q (and devising the whole workout).
On this special day where our dear Queen celebrates her 90th birthday time was no mans friend at Meathead this morning…
THE THANG
20 Swings plus 20 push ups. Repeat 18,16,14,12,10 and different push up formats.
20 alternating swings
Meat – 50 secs on and 10 seconds rest for two hands. 25 secs and switch for one handed swings.
1) Shoulders – snatch x 25 sec L R
2) Legs – t baggers
3) Core – swings
4) Back – elbow swings
5) arms – cleans
1 min rest
1) Shoulders – overhead press
2) Legs – goblet squats
3) Core – alt swings
4) Back – lawn mowers
5) arms – 45 degree hold
1 min rest
1) Shoulders – clean and press
2) Legs – good mornings
3) Core – full swings
4) Back – upright rows
5) arms – tri press on back
1 min rest
1) Shoulders – halos
2) Legs – lunges
3) Core – swings
4) Back – renegade rows
5) arms – curls
1 min rest
1) Shoulders – snatch x 25 sec L R
2) Legs – t baggers
3) Core – swings
4) Back – elbow swings
5) arms – cleans
Mary
Flutters with press x 15 cadence count
Louganis x 15
Feet to bells x 10 OYO
Mason twists x 15
COT
YE OLDE NAKEDE MOLESKINE
Not a lot of chat today mainly due to a tough old workout. The clock was not your friend today with long exercise periods and little rest. There was a lot of hacking up mucus especially from mine and Browns vicinity. 50 seconds is way longer than you’d think and all the lads got after it today just longing for the ipad to turn red. Yours truly had not worked out in a good ten days so it was good to get out and swing the bells and work up a sweat.
Busch was lured back out to Meathead by the “aroma of sweaty men” and there were three who were way sweatier than others: Turkey Leg, Fletch, and Witch Dr are attempting to revive the Meatrunner 2 mile pre run. Good job lads
Good solid crew today and I hope you got a good burn both in the lungs and the muscles.
Thanks to Busch for the send off and I appreciate the privilege of leading.
God Save the Queen!
What? Kenny Loggins? Is that the same guy who got married naked….in front of his kids. Weird. (true story…look it up).
But, Kenny also sang DangerZone…which is where Devil’s Turn happened to go this week. YHC was a late replacement for the Q, standing if for HB while he tapers for Big Sur. This also happened to be YHC’s first official Q (I’ve Q’d an SOBLSD, but never had to break out my phone, have people count off, stumble my way through saying how awesome it is to lead the PAX in a workout, and then write a backblast).
Last week’s pre-blast by HoneyBee was so stunningly elegant that I couldn’t replicate (and I also couldn’t post to the site until this afternoon – thank you wingman)…so I just hoped people would show up for the workout.
The Thang:
0500 – YHC shows up for his new pre-bootcamp workout before the run. HoneyBee joins after deciding all the running is giving him stick arms and he really wants to be built like The Rock. The massive pre-bootcamp consisted of 3 sets of Merkins and 3 sets of LBCs…I know…we are wild men to do so much before a run.
0515 – rest of the PAX shows up and we are off. Plan was to hit DangerZone which is Rea road north of Highway 51 for some 1 mile repeats. Wait…what highway? Yes…the Highway to the DangerZone (if I knew how to incorporate a link to Top Gun I would). Directions were given to stretch if you want (Haggis wasn’t there so no one did), and then take off at your own pace. Subtle nudging from YHC was to run 1 mile at “comfortably hard” pace and then 1 mile at “slower pace” and then repeat until time.
The Naked Moleskine
StrangeBrew all dressed in white (apparently he was going to a wedding this morning) showed up and stared at YHC and HoneyBee doing the warmup. “What’s this? The infamous pre-bootcamp”. When asked to join, an emphatic “no” was stated…and that was the end of the pre-bootcamp. And pretty much the last time we saw Brew as he had to leave a little early.
Hairball showed up after putting up a very strong time at Racefest and took off on a blistering pace. Running mid-6s on the out and sub-8s on the way back. Apparently he’s not sore from the hills at Racefest…nice job.
Bratwurst was running fast as usual, but his strava activity looks like he had the groovy Swift music still on his mind.
HoneyBee was “tapering” with a few miles in the low-7 range. Nice taper…he looks strong headed into Big Sur and we all know he’ll do his father-in-law proud and get him into Boston. #nopressure #dontfailyourwifesdad
Stumphugger was his normal upbeat and cheerful self. He regaled us with tales of tearing up both knees, hence the DangerZone name.
O’Tannenbaum, CheeseCurd, Utah, and Hannibal all put on strong showings today. Utah must have run extra credit as he was a little late to COT, but YHC was thankful he showed up and he didn’t lose anyone on the first Q.
Thanks to all who showed and allowed me to lead today. Another solid Devil’s Turn workout in the books.
22 men (a Peak 51 “peak”!!), including one FNG (Capri Sun) wanted to begin their day with some moseying and exercising so they came out to Peak 51. The disclaimer was given and we set out for the following.
Mosey around the front of Matthews Elementary School and circle up for COP
SSH x 20
IW x 20
Windmill x 10
Leave the parking lot and mosey to entrance of Greenway on Trade St. This stretch of greenway sits right up against some backyards so we used our quiet voices for cadence and chatter. If only our 2.0’s could have come along and seen how it is done!
Squats x 10 IC
Merkins x 10 IC
Flutter x 10 IC
Indian Run to the rocks and fountain on Greenway
Squats x 20 OYO
Incline Merkins x 20 OYO
Dips x 20 OYO
LBC x 20 OYO
Mosey to the corner of Clearbrook & Deercreek. Naturally at 5:45am everyone and their neighbor decided to leave for work which added an element to the next set of exercises. Maybe our quiet voices were not so quiet after all. Or we could have used our normal voices since it didn’t matter.
Squats x 10 IC
Wide Arm Merkins x 10 IC
Dolly x 10 IC
Mosey to Baucom Park
Squats x 20 OYO
Decline Merkins x 20 OYO
Dips x 20 OYO
Sit Ups x 20 OYO
Indian Run to FBC side parking lot
Squats x 10 IC
Diamond Merkins x 10 IC
Rosalita x 10 IC
Mosey over to the playground equipment for 2 rounds of
Pull Ups x 5
CDD x 10
LBC x 15
And that’s time. Great job by everyone out there. If you accomplish nothing else today, you have gotten in 2 miles running, 100 squats, 100 merkins and 130 reps of some ab work. Great to see some folks who have not been to Peak in a while.
Welcome to Capri Sun our FNG. Please come back.
Thanks to Slim Fast and Booyah for the company on the prerun. I certainly appreciated getting back out there for my normal Thursday ritual.
Lots of folks out there today, so chime in with any chatter I might have missed. It was an honor to lead and appreciate Slim Fast and Geraldo giving me the opportunity.
Kilowatt challenged everyone who wants to lead to step up!
Thanks to Smokey for the great send-out prayer!
Announcements:
15 Pax were out at Rebel Yell-awesome morning. Conditions were fantastic, and great group. Counts were deliberate – quality over quantity!
No FNGs, disclaimer given.
Circle up (cadence count):
-Bulgarian Ball Buster (15) (folks seemed to like that!), He-YA!
-SS Hop (15) (per Crab Cake’s request)
-Peter Parker (15)
-Imperial Squat Walker (15)
Around 2 parking lot berm/divider/tree/grass thingies in front of the theatre:
-High Knees THERE, side to side over, Backpedal BACK, side to side return (x3)
-Buttkicks THERE, side to side over, Bear Crawl BACK, side to side return (x3)
Mosey to Murderhorn:
-10 Burpees OYO upon arrival.
-Run to down to rock pile, but do 20 Lunges along the way.
-Pick a Lifting Rock – Cadence count, 15 Curls, 15 Shoulder, 15 Squat (x2 rounds)
-Run back up top but along the way 20 Broad Jumps & 30 Wide Arm Merkins
-Plank round up top.
-Mosey to Base, and get partner.
Partners:
-10 Decline Merkins off partner’s back, 10 Ab Throw Downs, run top of grass hill and back (x3 rounds)
-20 Hand slap Merkins
Individual, from middle of parking lot:
-5 Jump Squats, run to top of hill, 5 Carolina Dry Docks (x3 rounds)
Mary (cadence count, all x20):
-Fred Mercury
-LBC
-Rosalita
-Dolly
Announcements:
-F3 Dads/2.0 camp August-sign up open.
-Knights game 5/14, tix going fast deadline 4/28.
-Details on weekly and website.
Thanks to Wild Turkey for taking us out. Thanks all-beautiful morning and thanks for the effort!
17 men posted at the Maul this morning expecting the usual bootcamp beat down. Most know that I really enjoy Qing run heavy workouts, but today I decided to take a different approach. So sit back, grab a rock and enjoy. Here’s what we did.
The Thang:
COP – IW X 20, Merkins X 10, Mountain Climbers X 10, Merkins X 10
We moseyed to down the Murderhorn and assembled at the rock pile. YHC instructed everyone to grab a large rock.
We then moseyed over to the club house parking lot with Rocks in hand.
We lined up across the parking lot and the Q instructed the men that no one is allowed to put their rock down until instructed by the Q. The penalty for someone taking a rest is 10 Burpees for the entire group.
Rock/Parking Lot Ladder
Rock Curls X 10 IC, then run across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, walk, then over-head press across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, Squat X 10 IC, then run across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, Squat X 10 IC, Upright rows X 10 IC, then lunge walk across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, Squat X 10 IC, Upright rows X 10 IC, Over-head Press X 10 IC, run across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, Squat X 10 IC, Upright rows X 10 IC, Over-head Press X 10 IC, Squat/Overhead press X 10 IC
We then split into 2 groups. Group 1 headed over to the picnic tables and did two rounds of 25 dips and 25 Durkins and Group 2 went over to the playground for 2 rounds of 10 pull-ups and 25 Merkins, flapjack once your 2 sets are complete.
We then moseyed over to the bottom of the Murderhorn, threw our rocks back in the rock pile, and ran up the Murderhorn, Flutters X 20 to wait for the 6.
We then headed back to launch, but turned left into the field at the top of the murderhorn for the Zoo:
Bearcrawl, Inch Worm, Crab walk, Wide Leg Inch worm all about 40 yards and headed back to launch.
COT
Moleskin:
Today was an odd one. There was almost no mumble chatter (except for Poptarts usual wining). That could mean 1 of 2 things. (1) The workout is tough or (2) the workout was terrible. Not sure which is was, feel free to comment below and give feedback.
5 men showed up for pre-KB work. The rock work made that a bad decision for all involved.
I wanted to take a different approach this morning. We usually do a lot of merkins, burpees and hill runs, but I wanted rocks. After about the 4 set on the rock ladder (total of 6 sets), I honestly didn’t think I would make it to the end of the rock work.
The playground and shelter are always a great place for Pull-ups, dips and durkins. Checkpoint was crushing the pull-ups.
Great work by all today. It was an honor leading the men in The Gloom.
Announcements:
2nd F tonight at Bradshaws, every other Wednesday in Ballantyne.
SOB shirts will be available on the Mud gear website soon.
Food drive Qed by Fireman Ed
Night with the Nights, 2.0 event 5/14
Fast 5 is in Rock Hill on 5/21
Pre-Thang from The Count
So much for some pre-workout recon for the Count, as some spicy food caught up to me and I pulled an early-morning Elvis! As I pulled in, I saw Smokey already out of his car and told Squiddie – ‘that’s not a good sign!’. Oh wait, 1 minute till – we’re good!
A little hair-band mile around the parking lot to get the blood pumping.
COP
No FNGs this week.
10 Burpees on your own thanks to Nomad’s late arrival (although big kudos for being up and hard at work-work before the workout)
20 SSH in cadence
10 merkins on your own
20 Imperial Walkers in cadence
10 wide-armed merkins on your own
20 Mountain Climbers in cadence
That Thang
Line the Pax up and do a little Indian-run to the stadium.
2 rounds of stairway to 7s:
1st round – decline merkins (derkins) at the bottom /squats at the top 1/6, 2/5, and so on until 6/1
2nd round – incline merkins at the bottom / squats at the top – at this point CT asks ‘how is that different from the first round?’ – maybe round 1’s instructions weren’t clear? Regardless the stairs take their toll!
Group moseys to track for some Dora 1, 2, 3.
The Pax pairs up for:
100 merkins combined – partner 1 runs to the scoreboard and back while partner 2 does merkins, flap-jack until 100 completed between pair
200 squats combined – same as before flap-jack until completed
300 LBCs combined
Once completed, EE asked if Dora could count to 4, but alas my time is done.
The Pax circles up for hand-off to 2nd QIC – The Late Show.
Hop the fence (watch out for your fruit basket).
Mosey to the practice field. Grab a pet rock and line up. Mosey to pick up and move the dip bar to centerfield.
Back to your rock. Modified this moldy oldy by adding in the dips and crawl.
Run to dip bars (approx 60 yards) for (5) supine rows.
Back to your rock and complete (10) ground to overhead’s and (10) each knee mountain climbers.
Then army crawl your rock to the 1st cone (approx 10 yards)
Run to dip bars for (4) supine rows
Back to your rock and complete (8) ground to overhead’s and (8) each knee mountain climbers.
Then army crawl your rock to the next cone (approx 10 yards)
Repeato until you reach the dip bars.
Deposit rock and dip bars back to original locations.
Mosey to the bottom of the shovel flag hill.
Space out 5-6 feet between men.
On your belly and barrel roll up the hill.
At the top of the hill all you got dizzy run to the disc golf thing-a-ma-jig.
COT with Glass Joe taking us out. (I think, my brain was still busy slowing down inside my skull).
Announcements:
Thrive on Tuesdays, Gump on Thursdays, Overdrive on Fridays. Grindstone today after Coffeeteria.
Hello to Dolphin, an F3 vet, but Outland fng.
Moleskine from The Late Show
After some brief chatter about Chia Beards and whose belly was most in need of sunlight, we were huffing and puffing down the sidewalk to the stadium to take the stairs (when is the elevator getting repaired?) to the top of our VO2 capacity. After watching an episode of Dora we practiced a little redneck parquor by hopping the fence to get out of the stadium. Off to the practice field where some were wishing they had an abacus to keep up with the called set list. After finishing that ball of fun, some wished for an abacus to knock some sense into YHC. Seriously, who rolls UP the hill? Everybody was getting after it today, good work by Dolphin and Smokey with the sprints during Dora. Good work by Keefer (aka Yellow Dog from the movie Funny Farm) as he made brief run by appearances. I’m not going to poke fun at Boondock for making a Bo-Dock (as Horsehead termed it) during the wout. When ya’ gotta go, ya’ gotta go. Throw in what I missed.
Posted on behalf of Bounce
11 Pax showed up on an gorgeous morning. Here’s what happened.
Began with a mosey to the end of the parking lot at PDS with short run down Sardis back through school down to track. Continued the warm up run around the track (starting to feel like a 5k without the water stations). Cut the lap in half and had the PAX circle up for a few warm up exercises at mid field.
COP:
– Side Straddle Hop x 15
– Imperial Walkers x 15
– Mountain Climbers x 15
– Merkins x 10.
Mosey to goal line of south end zone for some track and field work.
Round #1: Partner1 – LBC’s, while Partner2 did bear crawls to 20, lunges to 40, Bear Crawls to other 40, Lunges to other 20, Bear Crawls to goal line and run back to south end zone.
Round #2: Partner1 – Mountain Climbers, while Partner2 did Crab Walks to 20, Lunges to 40, Bear Crawls to other 40, Lunges to other 20, Bear Crawls to goal line and run back to south end zone.
Round #3: Partner1 – Pick Your Poison, while Partner2 ran to south end zone followed by 10 Hand Release Merkins run back to south end zone.
Round #4: Astro Turf Four Corners – start at south west end zone with 5 Merkins, run to other end zone followed by 10 Merkins, run across end zone to corner followed by 15 Merkins, run down field back to south end zone followed by 20 Merkins, run back to starting position.
Round #5: Astro Turf Four Corners – start at south west end zone, run to home team bench and do 25 dips. Run around north goal line down sideline to opposing bench. Do 25 Step-Ups each leg followed by finishing the field lap at the starting position.
Proceed to track for a ½ mile Indian Run that finished at the steps to the field. Mosey up the stairs to speed bump with a round of Planks, Elbow Planks.
The “night cap” was a mosey to Shovel Flag back to speed bump with a Jail Break to finish the workout.
Moleskin:
There was a lot of Mumble Chatter about the extended warm up run. The lap on the track was cut short due to heavy breathing and moaning coming from the PAX (not to point anyone out…….Baracas). There was a real concern about a mutiny 8 minutes into the workout.
Special thanks goes to John Deere and his tunes that helped the PAX through the pain this morning. Everyone did nice work today! Thanks for the opportunity to Q!
Announcements:
The Charge needs more QIC’s for this spring and summer. Please email Baracas about dates.
21 Pax escaped the comfort of the fartsack in favor of a Death Valley downpainment.
The Thang
After the obligatory disclaimer was given and no FNGs were spotted amongst the Pax, we moseyed to the daycare center parking lot for a quick COP.
SSH x 20
IW x 15
Next, the Pax moseyed to the playground at Davie Park for 5 rounds of circuit work.
Each circuit consisted of:
Pull-ups x 10
Derkins x 20
Jump-ups or step-ups x 20
Lap around parking lot
We moseyed back to the daycare center lot, at which point YHC called an audible. The Weinke called for a triple nickel on Rising Meadow, but we were running short on time for a trek of that magnitude (and YHC was running short on O2 and leg strength). Instead, we went with 5 merkins at one end of the lot, 5 jump-squats at the other end, repeat 5 times (someone called this the triple penny or the triple cent as the lack of a hill disqualified it from triple nickel status). The Pax moseyed to the far end of the SCMS parking lot and lined up along the light pole for two rounds of suicides. We finished the running portion of the program with sprints from the far light pole to the last basketball goal. Joker showed off his 4.3 40 yard dash speed and rumor has it that he’ll be competing with Ted Ginn, Jr. for the Panthers’ kick return job during training camp.
The Pax concluded the workout with 3 MoM, which included flutters, LBCs, the dolly, Freddie Mercury, and the Chief, a brutal abdominal shredder led by Dollywood.
Moleskin
YHC had two goals in mind when planning this Weinke: keep it simple and make it painful. It was definitely painful for YHC, and I hope the rest of the Pax had similar feelings. YHC immediately regretted setting out for Davie Park this morning as it stirred memories of yesterday’s Fast Twitch beatdown at the hands of Baracus. For me, the battle at an F3 workout is as much mental as it is physical. How far am I willing to push myself? How much discomfort will I endure? Fortunately, YHC was surrounded by a great group of iron-sharpeners that pulled me through today. I didn’t hear a great deal of today’s mumblechatter, so sound off in the comments if you have anything to share. Apologies to Donkey Kong for losing him on the return trip from Davie Park, he passed by after we had started the triple penny. It was great to have Zipadee join us this morning.
Announcements
Please email Joker (shawn.heath@duke-energy.com) if you’re able to join him at Alexander Youth Network on Saturday, May 7th from 4-5PM.
Night with the Knights is Saturday, May 14th: http://f3nation.com/2016/03/08/f3-dads-a-night-with-the-knights/
Thanks to Semi-Gloss for taking us out. Thanks to Semi-Gloss and Dollywood for the opportunity to lead at Death Valley.