9 pax made the unwise decision to post this Monday morning instead of fartsacking. The beatdown was intended to hit the major KB exercises with a little running mixed in for active recovery. It might not have seemed overly creative, but it should leave you sore in all the right places. Reps were kept to reasonable levels to push pax to maintain proper form and possibly reach for that bigger bell.
COP:
The Thang:
Circuit 1:
Run the big lap through the parking lot
Repeato 4 more times for a total of 100 swings, 50 C&Ps and 25 pullups.
Circuit 2:
Run the little lap through the parking lot.
Repeato 4 more times for a total of 100 high pulls, 50 snatches and 25 goblet squats. The last two rounds were combined due to time constraints.
COT: YHC took us out.
Moleskine:
Strong work out there by all of the pax. As mentioned above, the point of this was low reps with good form and pushing yourself on weight. If you were flying through the circuits and are swinging a bell weighing less than 24 kg/50 lb., it might be time for a gut check. Stepping down on the presses makes sense, but the ballistic exercises (swings, high pulls, snatches) require more weight. If you want to try out a bigger bell before buying, please ask around for extras.
Pebbles gave a half-hearted effort on the Imperial Walkers, but YHC will give him a pass because it’s a questionable exercise. He also did some of his pullups with a KB on his foot. #beastmode
Loogie is still recovering from a shoulder injury, but was out there and modified as necessary. If he’s out there with one shoulder, what’s your excuse for not posting?
Marlin was our War Daddy, but he was pushing hard. YHC remembers getting passed by him on at least one of the laps. #wardaddystrong
Irish Cream ran some ridiculous trail run yesterday, so this was a nice dose of cross training (except for the running and squats). That dude is going to crush some obstacle course races this year.
Argonaut was flying out there, although YHC was disappointed in his attire this morning. Being from Canada, I expected shorts and a sleeveless shirt. #thinbloodedcanadian
Mighty Mite was also crushing this workout. It’s hard to tell how big his bell is because most bells look small next to him, but he might need to invest in a bigger one.
Gomer Pyle returned to action after spending Spring Break in Florida and handled this workout with ease. He’s been posting regularly at Foxhole and some SOB bootcamps, and he’s definitely getting stronger.
It was good to see Chipotle out at Foxhole again after his Q 2 weeks ago (YHC was DR last week). He was pushing hard as always and did a great job on a grinder of a workout.
Announcements:
On a brisk Monday morning, Fifteen strong pax started their week in the right way by celebrating the Heels playing in the 77th NCAA Championship in Houston
The Thang:
Mosey .3 miles to the front of Carmel Middle doing 7 Hand Release Burpees at the two speed bumps
Do 25 Mountain Climbers IC and 25 Freddy Mercuries IC
Continue down Camilla 1.1 miles behind school down the hill and back up to Innsbrook Do 7 HR burpees at each speed bump and at the Dead-In Circle (9) for an additional 63 HR burpees. Speedsters plank at Innsbrook to wait for the six.
At Innsbrook run the hill toward Pepperdine 5 times. Do 10 Jump squats at the bottom and 10 Heels to Heaven at the top.
Come in the back way to Carmel.
Grab a rock from rock pile by Lacrosse field
Do 11 Squats with rock on one end of field then run an do 11 Louganis with rock about 30 yards down field. Do this 7 times for a total of 77 Squats and 77 Louganis. All you got back to start.
YHC decided to uphold the running trend at DMZ. Not a lot of mumble chatter this AM as many were trying to get back in to their routines after Spring Break. YHC was leading from behind most of the time; there were a lot of fast runners. The 77 burpees, squats, and Louganis were to honor the 77th playing of the NCAA Championship where hopefully the Heels will be able to take home the crown. Also, YHC threw in 50 Heels to Heaven and Jump Squats to honor the new Respect level as of last week. As always, it was an honor to lead.
A few weeks ago my handle showed up in a tweet from Wild Turkey looking for Qs for Stonehenge. I’m always up for a challenge, so I figured I’d give it a shot. I’ve worked out once in SOBland. It was hard. I wanted to make sure I brought it for these guys. Then, just to make sure I was nervous and worried about being able to make it hard enough, Mario calls me out a couple days beforehand… Great… Mario is expecting pain… He’s nearly half my age and easily twice as fit… Sure… this is going to go well…
The Thang:
The SOB boys were especially rowdy and hilarious this morning, so I knew I was going to be in for a treat…
Warm Up:
Mosey down Conlan Circle to the roundabout, past Duckworths to Ballantyne Medical Plaza/Brixham Hill and up to corner parking lot with dynamic stretching as we go…
Circle up in lot for following:
SSH x 30
Mountain Climbers x 30
Squats x 25
Merkins x 15
CDD x 15
Jump Squats x 15
Mosey down Brixham Hill to putting green in front of Hixson building
6 count burpees x 10
At this point, it was my intention to split into teams and run relays on the green. I’m not a golfer. I guess I didn’t think that it would hurt anything. Well, Frehley’s Comet decided to take his Site Q role back (he gave it up a while ago apparently) for a moment while he yelled and hollered (clearly a skill that he learned from other old, crusty, “get-off-my-lawn”/rent-a-cop type gentlemen) about how we weren’t going to do any of that up on the green.
Point made. Easy tiger. I foolishly asked where we could find a field of grass. There were 17 men at this post, and I am sure I got no less than that many opinions on where we could find grass. A vague consensus was reached, and so we grabbed the sandbags that I had laid out for part of our fun, and we moseyed to the back of the building to the field of… asphalt… that was there. No grass? Oh, maybe that’s a building or so away… Is it the building to the left? No! It’s the right. We’re pretty sure it’s just over there… (At some point this morning we’re going to workout, right?) Enough arguing… I need someone who is good at math to help me split this motley crew into teams… Also, a mistake. The only thing that this group was worse at than finding grass, was simple division. Not that I can talk… I couldn’t figure out any of it. I was O2 deprived from trying to run and keep up with Mario so I didn’t look like a pansy at my own Q… Bad idea.
We finally get the team thing figured out and then we did the following relays at this locale:
Sandbag Carry Relay
Bear Crawl Relay
Partner Carry Relay
Crab Walk Relay
(Pax who are awaiting their turns were either doing squats or LBCs, while team members ran their legs)
I was beginning to lament that I didn’t have grass, because there were a couple of other relays I wanted to do. The Bulls! The Bulls have grass, they said… OK… Let’s head over there. They failed to mention, however, that the Bulls are like a quarter mile away… Some of us were pretty smoked already, and carrying sandbags didn’t help… It’s all good. The Bulls will solve everything!
We finally all get to the Bulls (Walk On and I were bringing up the 6) and keep the same teams for a few last relays:
Hairburner Relay
Low Crawl Relay
Backward Run Relay
Hairburner Relay (again) (crowd pleaser)
Then, we picked up the bags and attempted to run the 1/2 mile back to COT. (I think mine was more of a shuffle at this point…) As we did Name-o-rama, JRR Tolkein worked on his 200 burpees he owed for not losing 10 pounds in March. If you’ve never seen him
NMM:
– I find it to be a lot of fun and very invigorating to post with guys that I don’t usually post with. I like to meet new Pax and learn a little of the character of their Region.
– THIS AO IS HUGE. Everything looks a lot closer together on Google Maps.
– If you are visiting a place that you don’t usually post, and there is a coffeeteria you can attend after the workout, GO. I went with the SOBs to Einstein Bagels and had a great time being obnoxious and getting to know them better.
– On that note, Fire Hazard lost the bet that JRR Tolkien would come in to the Einstein’s shirtless. Apparently, he has a problem with that…
– I am pretty sure that I didn’t make it hard enough for some PAX, but I almost made it too hard for myself. I’m sure there is a lesson in there somewhere for me, but I’m sure I’ll screw that up again later…
It really was an honor, and I was humbled to go and to lead these guys. As I continue to participate in F3, I become increasingly grateful to be meeting some of the best men that this country has to offer. It really is awesome.
Helmet, out.
Most of our bad ideas come up during long runs with EE and I. Pretty sure that’s how we first came up with doing a workout where all running was backwards. It was just by chance last year that we did 3.1 miles. Being the nostalgic guys we are, it was time to do this again.
Pre-Thang
Supposed to launch at 6. The seafood from Friday night starting calling out to me at about 5:55. To Bo I went and lowered their sanitary rating probably into the 70s at this point. Launched at 6:10 instead.
The Thang
Backwards mosey to the side of the parking lot.
Disclaimer given along with the announcement to the PAX that all running will be backwards. The enthusiastic cheers were an encouragement to us.
COP
SSH IC x25
IW IC x20
Backwards mosey to the buses. Plank until everyone arrives
Backwards cheese weave. Danger level quite high at this point. YHC (GJ) smacked my shoulder on a door or mirror or something. Plank until everyone completes.
Backwards lunges for a while. I complimented Smokey that he was looking good and glad he was out there. Guys, it’s a backwards day. The group missed this and was disgusted so we end the awkwardness and backwards ran to the parking lot beside the elementary school.
Partner Up. P1 runs backwards around the loop one way and P2 backwards runs the other way and when you meet, do 10 handslap merkins. Do two full laps of this. Squats until everyone is done. This whole process amused a lady walking her dog and so she decided to stay near us. Glad we entertained her.
Backwards run to the other side of the school. P1 does a backwards cheese weave through these buses while P2 does The People’s Chair with arms held out the entire time. Flapjack when P1 is done.
Backwards mosey to the other side of the buses and a very extended period of backwards lunges at which there was some complaining that I had lost track of how much time we spent doing these. Not at all. I was preparing you for what was coming next.
Transition from GJ to EE with…..
1st Ever Bassackwards Scalded Monkey! A Timed One Mile Backwards Run #CSAUP.
Leaders pick up the Six or Plank-O-Rama w/ GJ
Backwards Mosey to Elementary School Playground
Complete 3 sets of the following:
5 x Pull-Ups
15 x Merkins
15 x LSS
Run a lap around track backwards
Repeat with 2 sets of Pull-ups/Merkins/LSS
Burpee Mania until all PAX finish #HorseheadAwfulSuggestion
Backwards run back to Middle School
Jailbreak sprint at end to Parking Lot for
3MOM
25 x LBC IC
15 x Flutter IC
15 x Dolly IC
10 x Heals to Heaven
DONE!
COT
Thanks to HH for taking us out.
Moleskine
– Great work by everyone today. It was tough and that was just the running part. We hit 3.11 miles on the way back to the middle school from the playground. #missionaccomplished
– Apparently my shirt was riding up during COP and of course, my trademark voice cracked during that as well. #consistent HH seemed a little too focused on my midsection but honestly, who can blame him.
– Speaking of HH, his refusal began during the first mosey to the side of the parking lot when he decided to not run backwards. That has to be an unbeatable record for refusnik. A true Master of his art.
– Hairband did the most running in a long time for him. Backwards running seemed to agree with him. Just another example of the healing power of backwards running.
– Welcome to FNG The Bus. So named because he is a principal, had to endure multiple backwards cheese weaves and he looks like Jerome Bettis
– Great to have Posse joining us from #F3Commitment as he made the trip over to #F3Outland to accompany The Bus. #HIM
– Turnpike mentioned that he didn’t remember the 1st ever Bassackwards 5K last year. I mentioned that might be due to a fartsack. He gave me an evil eye that almost rivals any my M has given me. Not sure if that is an accomplishment or not.
– Enjoyed The Grindstone afterwards at McD’s. 1st Corinthians Chapter 2 next week. The Late Show leading. Read it daily. Come prepared to discuss.
Thanks for enduring our insanity!
Double E/Glass Joe
Besides a little cloudiness, it was a beautiful morning. Much to my surprise only 4 showed up to this still fairly new AO.
Anyway we still had a great workout. Here is how it went down.
The Thang:
Disclaimer was given. No FNG’s
COP:
-IW x20, Squats x20, Mountain Climbers x20, LBC x20, Merkins x15
4 Corners or 17’s in big lot in front of Target:
-each corner Merkins & LBC =17
Peoples chair on wall behind Great Clips:
-Air Press x30, Donkey Kicks x10, Balls to the Wall x 10 Sec, Air Press x30
Mosey to Tolleson Park in Blakeney Greens:
-Bear Crawl, Lunge walk, & Backward run to the other end of the park, sprint back each time
Get on the Nature Trail behind Best Buy take it to the B of A on Ardrey Kell:
-Burpees x5
From B of A parking lot partner up:
-partners run opposite ways around the Petsmart/Best Buy building, when partners meet do 10 hand slap Merkins, continue to 40 total
Mosey back to Banana Republic breeze way:
-Since there were only 4 of us I saw 4 Harris Teeter carts scattered around, I said go we gave all we got to grab a cart and run it the front of the store.
Returned to the breezeway:
-Partner up- 1 partner runs up the stairs to the other end and down, partner 2 does an exercise till P1 returns, we did Flutters, Derkins, Russian Twist, & LBC
-I saw a bunch of Target carts scattered, so we all took off grabbed one and raced to Target and return the carts, and ran back
Mosey to the advertisement board outside of Niagara Falls for some Mary.
-Flutters, Dollies, Heels to heaven.
Finished
Moleskin:
-We got about 3.5 miles in this morning, we all pushed hard
-Great work today, not a good showing for such a new site, hope this isn’t a trend
-Regardless it was nice working in a smaller group
-Very strong work fella’s
-Shopping cart return was a blast, Bucky was worried that some High School kid was going to loose their job, Cable guy nice work on crushing the Target run
-Was nice to venture out of the shopping center into the neighborhood and the nature trail
-The rain held off, good temps & an even better AO
-This was probably the most enjoyable Q that I have lead, to bad more couldn’t make it
-Thanks to Bucky for taking us out
Announcements:
-Bucky’s wife and the Deerfield Creek neighborhood is having a festival type get together with live music, & craft breweries on site, bring the whole family there is something for all ages. It’s a Fundraiser to benefit an orphanage in Kenya. April 9th from 3-7. Talk to Bucky for more info.
Originally 7, but ultimately 8, men gathered for an off campus workout at The Rock. The site Q’s (yes, we actually try to attend our workouts) took the helm this morning. We thought it was the right day to run some since recent workouts had a lot of coupon and lifting associated. After a quick disclaimer and notification that we would not see much of The Rock campus this day, we headed out. Warm-up would come in phases in between legs of running:
The Thang:
Hopper on Q:
Run from Calvary Church to Davies Park with stops in between for 20 reps of:
Once we arrived at Davies, we ran the stretch from the park gate back to the dog park (about .25 miles) stopping at each street lamp for 10 merkins (I think there were 5 or 6 lamps). Plank up for the six.
Partner up at the circular parking lot beyond the dog park. Partner #1 runs the “parking lot track” while Partner #2 does stated exercise. Flapjack upon lap return:
Head back to the park gate stopping at each street lamp again for 5 Sister Mary Catherine (Gummy ragged on my form, but I think he is just jealous of my long slender legs).
Mosey to the playground. Sticking with the partner theme, Partner #1 runs the “parking lot track” while Partner #2 does stated exercise. Flapjack upon lap return:
Working recovery with 20 LBCs and a handover to Gummy.
Gummy on Q:
Mosey to soccer field and line up abreast (remember, this is Gummy now) at one sideline. 10 gassers from one sideline to the other with 10 second rests between each one. It is safe to say E Trade won EVERY one of the ten gassers….like Sea Biscuit won them!!
Time for the four point Starfish. 5 burpees in the middle of the soccer field in between each corner. At the four corners, we endured:
Mosey back to Calvary with the following working mary recovery every so often:
Moleskin:
We covered 3.84 miles today and did a lot of stuff in between. It was a more humid morning than any of us expected so we had a team of slimy looking dudes when we got back to the AO. Wolfman provided the highest level of humor this morning when he used the sniglet “Moobs”. I don’t want to steal his thunder on the meaning so ask him the next time you see him!
While every dude present worked his tail off and killed the workout, the stud prize needs to go to Squid, who was barely even with us. As we jogged (Gummy sashayed) into the Calvary parking lot, Squid appeared from behind some trees like Paul Bunyan. Turns out he tried to go to another AO which was closed down, but made it to The Rock at 7:07. We had already moved on to Davies so he missed us. The man stuck around and did his own workout. I can tell you I have NEVER done that. I would have headed straight to Dunkin Donuts and would have no qualms over it. You’re a beast Squid!
Squid also offered an excellent take-out prayer. Double beast!!
No announcements!
10 Men, who are not the Site Q’s, showed up at Day Zero for the promised Saturday morning beatdown. 1 Site Q jogged over the bridge in Charleston on his way to a booze filled afternoon and the other Site Q, well, he needed some beauty sleep.
The Thang:
Mosey out of the school and hang a right down Carswell, around Bevington, back up Baybrook to the grassy knoll near the apartments. Circle up for COP – standard issue SSH, IW, and Merkins.
Mosey over to the Touchstone parking lot for details on today’s activity.
Split up into 2 groups.
There are 5 exercise in the parking lot. Complete one exercise then run the lap on the streets around Touchstone plaza (~⅔ of a mile). When you get back complete another exercise. Repeat through all 5 exercises.
Group 1 started with exercise and group 2 started with running the lap to limit the waiting on the equipment.
Plank work when done then lug all gear back to cars.
Head to front of school for 20x step ups with jump (each leg), 20x derkins, 20x full sit ups, 30x Flutter IC, 20x Dolly IC. Mosey to end of parking lot. AYG back to cars – Ickey killed it as usual.
I had us at 4.2 miles.
Moleskine:
With OCR season upon us and some guys running Spartan and Battlefrog over the next couple of weeks, this was a great training session. Hilly runs broken up by having to complete some idiotic exercise. All we needed was more mud and some walls to scale. Solid work by everyone out there literally grinding through it. It always made me smile to be heading up Baybrook hearing the grinding of that sled and plates down the parking lot.
Spackler, Bounce and The Swede buddied up for encouragement, and to miss the equipment return to the cars #Convenient. Most of the rest of the crew went at their own fast pace except for Ickey who cut out about half the running and stuck around the weights to push, pull and lift anything he could find. The man loves heavy weights and sand bags.
Pretty sure this workout didn’t match up quite as much as my last DZ Q. I’ve been racking my brain to figure out a follow up to that adventure, but haven’t figured it out yet… yet. Either way it’s always a good time to break out some toys, Olympus style.
Notable absences:
Lastly – I did not re-read or proof read this post. I’ll leave it up to Gummy to provide any corrections on homonym choices, dangling particles, spelling, font selection, and sentence structure.
Thanks for the take out Haze.
-Alf
Announcements: Quarry run in a couple of weeks. Come out and run down into a hole. First half of the race is awesome. Frasier is running it, so come try and beat him.
6 PAX ignored Larry Sprinkle’s forecast and enjoyed a nice tour of the #F3AscentOlympus AO and here’s out it went to down.
The Thang:
Start off with 2 laps around the baby track and circle up in the parking lot.
COP
Take a Long Lap
Head out of on Rea, right on Summerlin and take a long lap around the AO, stopping along the way for some PT.
Jacob’s Ladder
Mosey on to Foxworth and line up for some hill work, Squats a the top, and Merkins at the bottom up to 7.
Continue with the AO tour, stopping for the following.
Rock Work
Mosey across the street to the church parking lot and grab a lifting rock for 3 rounds of the following:
Check of the watch showed time for 3 rounds of Flutter Kicks(4 CT) x 10.
Circuit Work
Return to the AO, head over to the benches for 2 rounds of the following:
Baby Track
A check of the Garmin said we were close to 3 miles, lets finish it over at baby track, done.
Moleskin:
Announcements:
12 badasses posted to The Brave despite heavy rain and Spring break and were richly rewarded with 5.5 miles of new hills (580 ft elevation change, 22 minutes spent climbing) and a promising new playground pain station.
After the hundreds of workouts that have transpired at the Ballantyne Corp Park AO, finding new ground is increasingly difficult. For a while YHC has had his eye on a neighborhood about a mile from the launch point. After revisiting yesterday, YHC realized that this uncharted territory was a home run waiting to happen. Route
The Thang
After a quick disclaimer, mosey directly to Ballantyne Commons Pkwy. No time for COP today, and no, we’re not headed to the parking deck. Mosey West on Ballantyne Commons Pkwy, up Ben Nevis, stopping at each side street for 10 merkins. Our destination this damp morning was the intersection of Ballantyne Meadows Dr and Valley Spring Dr. By the time we had arrived 1.3 miles later we had amassed 100 merkins, and the fun hadn’t even started yet.
The Sac and Back
Using Ballantyne Meadows Dr and Valley Spring Dr as the starting point, run to each cul de sac and back to the start after each. There are a total of 6 cul de sacs in the surrounding streets. Perform 6 burpees in each cul de sac and 6 burpees back at the start. Similar to a Triple Nickel, but with 6/6/6 instead of 5/5/5. Here’s the catch. From our starting point, the route to every one of the cul de sacs was a soul crushing hill of at least 250 meters. Think Murderhorn. Think Nut up or Shut Up. There was no escape, no matter the direction. #crowdpleaser
Playground Circuit
We gathered in the last cul de sac on Dovehunt Pl for some Mary and then hit a gem of a playground that was tucked away behind the houses. The HOA was even nice enough to provide a flood light so that we could see what we were doing. One group traversed a set of circular monkey bars (24 rungs), which was not easy due to the wet conditions, and did 10 pull-ups while the other group performed 10 dips and 10 Bulgarian split squats per leg on some picnic tables. Flapjack.
We spent the final 14 minutes on the soggy 1.6 mile route home, which was of course nothing but hills.
Naked Moleskine
Frasier of course led the way on the hills, lapping us in short order. Little known fact, the dead rabbit we were side-stepping all workout met it’s end at the foot of the aforementioned Frasier, who is just too fast for man or beast. Pebbles, MT, Mario, Bunker and even Fire Hazard put in strong performances and really pushed YHC all morning.
YHC has a feeling this is not the last time we will spill sweat (and perhaps merlot) on these hills. The playground also has a lot of potential for some good OCR training. YHC did smash his knee while on the monkey bars and is still limping. So there’s that. YHC loves Q-ing the Brave! Thanks for the opportunity to lead. Great work out there this morning fellas.
Announcements
“The Fast Five” 5k, 1 mi fun run and tailgate hosted by The Fort – Sat, May 21st @ 4PM @ Fort Mill HS
Convergence at The Reservation in Indian Land – Sat, Apr 16 @ 6AM
6 of us, what I like to call the faithful, got together on this rainy morning to meet Grandma and she was not kind.
Warmup:
– SSH x 20
– Imperial Walkers x 20
NIPPLE RING:
PAX do nipplers in a circle as 1 by 1 each man runs and touches the goal line. Go in a circle.
ENGAGEMENT RING:
PAX hip thrusts with shoulders on the ground hips toward the sky as each man 1 by 1 touches a goal line. Same concept.
HAT-TRICK
4 main exercises
Grandma: run up the mighty hill
Thor: BB sit up, 4 Russian twist count as 1
Monkey humpers
Jack Webbs
Working through the 4 exercises one of the PAX would roll the 2 dice, to decide How many reps were done. EX: rolling a 4 on grandma meant 4 grandma hill sprints.
COT
Moleskine:
I think I would Q every week if they would let me! This was a great workout had stone cold not rolled an 11 off the bat for grandma and followed up with a 10 on the second go round. Rumor has it 25 trips up Grandma may be a new record.
Great work Crawdad, you could’ve splashed merlot but you powered through. Stone Cold, I hope the engagement ring exercises help you next weekend for your anniversary!