It’s raining. Well, raining down brutality with the most manliest of playlists in all of F3. This is going to be simple and effective.
The Thang
Mosey around to the side of the building to show the running path for today and where the KBs are at. Staying under the shelter the whole time mainly so my phone and HBs speaker bringing us some of the greatest music ever made won’t get wet.
COP
SSH IC x20
IW IC x20
Mosey back to the tables under the shelter
Here’s the plan for the rest of the workout:
Partner Up. P1 will run to the KBs, 10 reps of choice (mainly swings) with the KB and then run back. P2 will do the reps. Flapjack and repeat until, well, just until. Go through all the exercises or as many as possible. Music set to random shuffle.
Here are the exercises and off we go:
50 Burpees
100 Merkins
150 CDDs
200 Dolly
250 Squats
300 LBCs
350 Flutters
400 SSH
3 MOM
Protractor with many groans
Rosalita IC en Espanol x15
COT
Thanks to HB for taking us out. Prayers for GJs family, Lamont’s BIL, and The Count’s father and his travels back from Arkansas.
Moleskine
– Simple yet effective. Believe both groups were in the middle of SSH when time was called for a couple of minutes of Mary.
– Lamont seemed to really appreciate the music. No thanks Brother. I’ll add the playlist for you below so you can purchase your favorites in iTunes
– I nearly forgot to start the music but our other resident metalhead HB reminded me. I’m either #focused or #ADD.
– At one point, HBs voice went to a very uncomfortable high male pitch while trying to get up from LBCs. As close to 80s metal as we got this morning.
– My ears were sweating at the end. Makes for an uncomfortable protractor. #strange
– Not sure anyone appreciated the pause during a slow 10 count in the protractor so we could all listen to a great breakdown. You guys just don’t appreciate the finer things in life but I’ll keep working on refining you
– CT and I talked about upping the KB reps to 20 as 10 was too few during the first round. Around combined rep 1,000, we decided not moving to 20 was a good idea.
Thanks for letting me lead this morning.
Playlist (for Lamont):
Confined by As I Lay Dying
Break the Cycle by For Today
The Life by A Plea for Purging
Collapsing by Demon Hunter
I Never Wanted by As I Lay Dying
Fading Away by Demon Hunter
My Curse by Killswitch Engage
The World is a Thorn by Demon Hunter
Before I Forget by Slipknot
Blind by Korn
Gasoline by Demon Hunter
Glass Joe
The perfect storm of excuses converged on Charlotte Catholic this morning; spring break, CRBR, “Italy”, and light precipitation. That being said, nothing could stop the stars from aligning to give tribute to the late great Coach Dean by having 4 men show up in honor of his famed 4 Corners Defense heading into championship weekend.
Warmup:
Mosey down Little Ave. to the parking lot in front of Bonefish Grill
SSH x 23 IC (MJ)
Merkins x 15 IC
IW x 20 IC
Mountain Climbers x 20 IC
The Thang:
20 Merkins OYO
Up the stairs, run the top of the shopping center, down the stairs
20 Jumping Lunges
Repeat x 2 for a total of 3 sets
Mosey to the Parking Deck
20 TarHeels to Heaven
20 LBCs
run to middle staircase
5 burpees, run up middle ramps to level 2 staircase
5 burpees, run up middle ramps to level 3 staircase
5 burpees, run up middle ramps to level 4 staircase
5 burpees, run down stairs to benches in front of school
20 steps ups
20 Derkins
Repeat x 2 for a total of 3 sets
Regroup in parking deck
Flutter x 20 IC
Run to cones in middle of deck and back
20 Merkins OYO
LBCs x 20 IC
Run to cones in middle of deck and back
Freddy Mercury x 20 IC
Run to cones in middle of deck and back
20 Merkins OYO
3.0 Miles covered
Naked Moleskin:
Low turnout but great workout. Centurion always attracts men who like to get it done with no excuses.
Bout Time: Bout Killed It, good luck trying to keep up with him. Now that he is toboggonless, watch out, I think it was slowing him down.
Check Point: today was a great lesson on respecting your elders, lost sight of him on round two in the decks, he’s a machine.
777: the man can grind out a workout and get it done, great job
Well done everybody, have a safe and happy weekend, GO HEELS
Wet out there this morning but that didn’t discourage The Ocho from turning out this morning at Kevlar.
Warmup
Jog to pavilion by the Tennis Courts
20x – SSH
20x – Imperial Walker
20x – Merkins
Tabata – 8 rounds of each exercise
Carolina Drydock w/ feet on the bench
Box jumps
Dips
Lunges
Jog back to the Field
Three rounds
Tire Hair Burners to midfield
25x Should Press with tire
15x Supine Pullups
Jog to the Hill
Didn’t make the full 11 rounds – made it through about 4 or 5 due to time
Turkish Getup at the Top of the Hill
Hand Release Merkins at the bottom
Jog up the hill backwards
Jog back to the parking lot
Finished with Abs
50x Flutter
50x LBC
Moleskin
The crew did a great job this morning in the rain. I was starting to second guess the dip tabata’s on the third round as my triceps were screaming. The tire hair burners were not too bad on the wet field. Note of caution – avoid the low profile tires when doing hair burners.
Thank you for the opportunity to lead the men this morning.
The Shovel Flag was left in the car, but 13 PAX hit the frost covered fields of the Marvin Ridge campus for a mid-week hump day bootcamp we like to call Dromedary.
The THANG:
The Moleskin:
Announcements:
Run at 75% of a sprint from Huntingtowne Farms Elementary to Right on Gone Away and then down to the culd-a-sac cut-threw to Forest Hill (Half Mile). Stop at every street lamp post and do 10 Merkins – 10 Street lamps total for 100 Merkins. Plank it out til the 6. Right high….
Mosey to the Forest Hill parking lot. Wait for it..is that Joe’s truck I see? Wait for it…I mean weight for it. Everyone grab a set of dumbbells out of the truck and head to the line in descending weight amounts. (The dumbbells, not us, except for Funny Farm, he’s a dumbbell).
Do as many reps as you can based on the amount of weight you have (heavier weight do 8-10, lighter weight do 15-20). If you start running before the guy with more weights next you, well than you might be called a Mary! When you get back move to the next heavier weight.
Mosey to the Flag for some Mary
guys camping trip, GOP is a chump…(he was just being a man and taking care of his family. Way to step up and be a good dad GOP! You are the real man!)
Great workout guys. Thanks for humoring me with something a little different. I’m sufficiently tired, don’t know about you!
A PAX 13 Strong showed up this morning
The Thang:
I think this is how it went.
½ the disclaimer was given
Mosey to circle up by True Pizza
Second ½ of the disclaimer was given
COP:
– In cadence- IW x20, Merkins x15, Squats x20
4 corners or 17’s in big lot in front of the Michaels:
-each corner Merkins & LBC=17. Finishers go back and finish with the PAX
Peoples Chair on the Theater Wall:
– Right leg up, Air presses x25, Left leg up, Air presses x25, 10 Donkey Kicks oyo, Air presses x30 oyo
Partner up in 2’s
– Partner 1 exercise, Partner 2 run around the side lot up the hill and down, flapjack. 4 rounds- Wheel of Merkin, Flutter, Dollies, &LBC
Headed back to the front of the theater
– Burpee suicides- every 2 spaces= 1Burpee & back- up to 8 burpees
To the front of the theater for Jack Webb Ab’s:
-Abbreviated- Heels to Heaven x8 & LBC x32, up to Heels to Heaven x10 & LBC x40
One minute left
-All you got to the top of the side hill and back down
Unfortunately thats all we had time for
Moleskin:
-Yesterday afternoon I got a text from Spackler that he is under the weather so this was an impromptu workout making it up as we go.
-No FNG’s
-We did about 2.5 miles, but felt like a lot more. I beat myself up. Hope everyone got a little something out of Rebel Yell this morning.
-Van Pelt said last week that “it was just starting to hurt” as we got to 7 & 28 reps on the Jack Web Ab’s. I didn’t want him to feel like he wasn’t getting enough out of the workout or cheated so we finished what we started last week and got up to 10 & 40 reps.
-Strong work by all really pushing it today, everyone seemed to really give it their all today.
-Tuck was machine out there pushing on the 17’s, with Morning After right there in the mix.
-I believe it was Tuck & Bucky crushing the burpee suicides.
-Great to see guys continuing to come out and getting stronger, Goonie is a great example of that. He has turned into a workout Beast.
-Excellent to see some fresh faces @ Rebel Yell (Baulk, Mildew, & Marlin) as well as the weekly regulars (Bucky, Morning After, Wild Turkey, Go Daddy, Goonie, Smash, & Van Pelt)
-Nice to see Nutter Butter return, it’s been a while, you’re were looking strong and injury free
-Thanks to Go Daddy for taking us out today
-I appreciate you all it was a pleasure to lead
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.
10 Bros showed up for what ended up being a last minute lead by #YHC. Open dates on the schedule and one site Q #DR, led to #YHC finding out on my 10th hour at Carowinds standing in line for Fury 325. Btw, worth the wait. Best coaster there is. So completely exhausted and very little sleep, here’s what went down:
SSH x 20
Merkins x 20
IW x 20
CDD x 10
20 swings
20 cleans
20 snatches
20 swings
20 squats
20 clean and press
20 swings
20 2 handed press
20 high pulls
As a circuit
3×10
Squat
High pull
Clean
Snatch
5×8
Squat
High pull
Clean
Snatch
12,10,8,6,4
Squat
High pull
Clean
Snatch
Because of time, we only got through the 10 rep set. Moving on to more stuff.
As a circuit
3×20
Tricep ext
Lawnmowers
Lying down two handed press
Lunge
Tea bagger
Reverse lunge
Again because of time, only 1 circuit
Upright row
Shrugs (partner up for 2 KB)
Scarecrow row
moleskin:
Good mix of old and new Bros out there today. With everyone dialed in, very little #mumblechatter going on, which led to a hilarious burst of lexicon terms that we all use and enjoy making fun of. So, it was determined that the #pax was #smoked and #O2deprevation had set in early due to the #unsavory workout from #YHC. Bulldog threw in a #aye just for the hell of it, thus completing our ridicule of the wonderful F3 lexicon. 2nd F comes in many forms and always makes the workout worth it. #brotherhood. Other than that, glad to have Rhapsody out today and welcome back Orange Whip. Those guys along with Insomniac were putting in some work out there. Keep coming back and you’ll see great results. The old bros were working hard as usual, keeping Meathead the toughest 0.0, 45 minutes in F3. The seasons have changed and hamburger hands have begun, so go find some good gloves or straps to keep swinging the KB. Thanks for the support and commitment to get stronger. Also, thanks to Insomniac for taking us out. It’s always a pleasure to lead.
Brown
9 PAX made the right choice and posted for a spring break edition of #F3Peak51, here’s out it went to down.
The Thang:
COP
SSH X 25
Merkins x 10
IW x 25
Squats x 15
AO Tour:
Station 1- Community Center
Mosey to the benches near the community center for some circuit work
Station 2-Track
Move to the playground by the track for called exercises then take a lap, two rounds.
Station 3- Baseball Field
Mosey to the baseball field honoring MLB opening day only a few days away.
Station 4- The Hill
Bear crawl up the hill behind the baseball field, merkin ladder at the top, return to the bottom, up to 5.
Station 5- Peoples Chair
Move over to the school and grab Some Wall, for two rounds for Air Presses x 75 and then 100.
Station 6- Church Parking Lot
Head back to the lower lot by the start point for some gassers.
Mary
Moleskin:
Announcements:
9 of Area 51’s finest showed up today to take advantage of the incredibly mild weather, the pollen, and to strengthen their minds, bodies, and spirits. Here’s what they did/you missed:
*Run the mile down to Fox…hill?
*7’s on the hill, burpees at the top and squats at the bottom.
*A few Imperial Walker crowd pleasers
*Run back to the the school.
*Wait, stop the second left turn for a 1/2 mile Indian Run up the last hill.
*To the playground for some Cindy.
*5 pullups, 10 ‘mercans, 15 squats while your partner runs around the school.
*Flapjack and rinse & repeat again.
*Wall Sits with 50 air presses
*AYG from one parking lot to the other.
*5 burpees OYO.
Mowlskin:
What a great morning to be out. After yesterday’s heavy lifting at Death Valley I felt the need to get some miles in. Never too early to start training for the BRR. Marge and Queen were leading the way on 7’s, even had a race on the last leg. Not sure who won but it looked like they had ample to recover by the time most of us got to the bottom of the hill. Bounce admitted in complete confidentiality to YHC that he was terrified of a metro workout, #noshameinyourgame. Puddin’ Pop may have wanted to race from the hill back to the school but settled for an Indian run instead. Nuke is still rockin’ the headlamp. Whenever he passed me, YHC could have sworn there was a car approaching. Harley may have been the most consistent of any of us, strong and steady the whole way. Where did Good Hands get his fifth gear there on the final sprint? #borrowedapagefromusainbolt’splaybook. Finally, Gummy kept trying to rattle YHC with his mumblechatter, questions about countdowns, and requests for Imperial Walkers, stretching, downward dogs, ummmmm. However, YHC was not to be rattled by his razzing. Ice water in these veins.
Seems like there was a bit of discrepancy in our mileage. I think someone’s GPS said 4.3 while another GPS said 3.2. Agree to round up to the nearest 10?
Announcements:
COT for Area 51 this Sunday. The address is 801 North Tryon Street. Just look for the big blue sign that says INNOVATION INSTITUTE. We should be there by 620AM.
Thanks again for the opportunity to lead and to grow stronger in every way.
Sloppy Q tomorrow at the Valley. Come on out! Wait for it…wait for it….weight for it! See you in the gloom!