So the transition of Overdrive to a gear workout is in full swing. Most AOs are standard bootcamp but like other regions we saw a need to start a gear workout in Union County. A workout with resistance training with kettlebells, tires, battle ropes etc. really works the muscles in a different way and makes us better in all areas.
If you don’t have a kettlebell you can find some good deals on Amazon. Here is an example: http://goo.gl/hI0I7L Feel free to reach out to me or Countertop if you have questions on weight etc.
COP
Side Straddle Hops x 20
Imperial Walkers x 20
Windmills x 10
Arm Circles x 20
Kettlebell Halos x 10 each direction
Tha Thang
Round 1
20 x Good mornings
20 x Two handed swings
20 x Sumo Squats
Repeato
2 x Hairband miles
Round 2
20 x KB Curls
20 x Tricep extensions
20 x Upright row
Repeato
2 x Hairband Miles
Round 3
20 x Skull crushers
20 x Russian Twists
20 x alternating merkins on bell, 10 each side
Repeato
2 x Hairband Miles
Round 4
20 x High pulls
20 x One leg dead lifts, 10 each side
20 x Snatches, 10 each side
Repeato
2 x Hairband miles
3MOM
Flutter x 25
Rosalita x 25
DONE!
Announcements
COP
Keep GJ’s family in your prayers
Moleskin
In usual fashion Hoodie had to bail right at 6:15 as GJ was chatting to go help his kids #HIM… WAIT GJ stopped talking for us to circle up and here comes Hoodie back to the circle with “OH I thought he was going to keep talking!” #MumblechatterMaster
Strong work out there this morning, Just enough running to keep Glass Joe happy and to break up the insanity of swinging metal.
Keep inviting your friends and let’s get some FNGs out there, F3UnionCo is growing fast but there are a lot of men #sadclowns out there that need this. I saw a quote earlier today that said “You become like the people you spend the most time with.” Well, when you suffer together at 5:30am in all types of weather it creates a bond and when you add in all that F3 stands for, it creates men that make each other better men, husbands, fathers, brothers and friends. #IronSharpensIron
Always an honor to lead… AYE!
Hair Band
Conditions were perfect for a keep-it-moving kind of beatdown this morning at Kevlar. YHC was setting up some tires with the help of a few of the early birds when the clock struck 5:30. Quick disclaimer was given and the 11 (soon to be 12) of us took off.
Here’s what we did:
Run the long way to the base of the hill for COP WarmUp
Merkin x25 IC
SSH x20 10 Hand release burpees OYO (crowd pleaser)
Imperial Walker x20 – 5 Hand Release Burpees OYO
Partner UP and Face the Hill
Hillwork 100’s – Complete 100 Reps total – Partner1 Runs Hill + 5 Deck Squats (look mom no hands)
Partner2 Performs Exercise – FlapJack until 100 cumulative Reps are completed
Round 1 – Diamond Merkins
Round 2 – Jump Squats
Round 3 – Wide Arm Merkins
Round 4 – Speed Skater 1 Leg Squats
Various Plankerama along the way to allow all to finish
Take the long Way back to the launch point facing the Tires (plank to wait on the six)
Round 1
P1 Sprints to Pavilion (50 Dips) and Back
P2 Tire Hairburners to Midpoint of Field Back and 25 Bent over Rows with Tire (then run to Pavilion)
When Partners Meet 25 Partner Handslap Merkins (Return to Tires)
Round 2
P1 Sprints to Pavilion (50 Incline Merkins) and Back
P2 Tire Hairburners to Midpoint of Field Back and 25 Squats with Tire (then run to Pavilion)
When Partners Meet 25 Partner Handslap Merkins (Return to Field for MARY)
Flutter x25
LBC x30
Russian Twist x20
Moleskin:
Great group of guys out there today and everyone was getting after it from the opening bell. A few of the pax were either recovering from or nursing injuries, so there may have been a little bit of modification. Certainly no lack of effort out of the 12 in attendance though. The fasttwitch duo of Alf and TurkeyLeg made quick work of both the hillwork and runs to the pavilion, as did the Witchdoctor/Simba combo. There were several others out there pushing it start to finish, but man it is Really Dark over by the Tennis Pavilion. Despite recovering from illness, Brown was battling out there and was kind enough to call out our 1 and only 10 count. As luck should have it, the rest of us were holding low plank at the time of his 10 count (#coach of the year). We covered 2 miles and change and knocked through lots of reps. Couple of those small SUV tires had plenty of traction left as they were a motha to get started on the grass. Big thanks to LittleMike for taking us out this morning. As Curd pointed out, his prayer resounded as if it was delivered over loud speaker since he is a foot taller than most of the pax.
Thanks to Horsehead and Bulldog for the opportunity to lead today. Hope both of you guys heal up soon and will be back joining us in the gloom.
Thats a Wrap. Announcements:
New 3rd F Group “Foundations of Faith” beginning Wednesday at 11:45am – 1900 Grill on Eliz in Midtown (see Simba for details)
F3 Golf will be in July not April – there will be many posts to remind us. Keep an eye on the weekly emails.
F3 Family hike and picnic at Anne Springs Close Greenway (Fort Mill). Read the Preblast – http://f3nation.com/2016/02/17/sobs-family-hike-picnic-lake-hagler-ann-springs-greenway-12-2pm/
Only 3 men were able to make it out into the gloom this early morning and it wasn’t even that cold. Probably scared because I am a runner.
The Thang:
Warm up:
Slow mosey to the church with exercises along the way
Stop 1: 20 X SSH
Stop 2: 20 X IW
Stop 3: 20 X squats
Stop 4: 20 X MC
Stop 5: 10 X Merkins
Then mosey to the back of the school through the Greenway
A three person starfish
Run to a corner then back to the middle for 10 merkins, continue to each corner
Corner 1 5 pullups
Corner 2 5 burpees
Corner 3 20 CDD
Corner 4 20 Squats
Completed three rounds
Triangle up for some mary
30 X LBC
10 X heels to heaven
10 X bicycle
10 X Rosalita
10 X Sid the Kid
Mosey to the end of the parking lot for a suicide, sprint to first light and back then to the second light and back.
Mosey over to baseball fields triangle up for some you guessed it Jack Web
1 merkin and 4 air presses up to 8 merkins and 32 air presses
It looks so easy until about round six
Mosey back to the end of the parking lot
One more round of suicides
Then mosey to the school for some peoples chair, 3 rounds with air presses, Strong shoulders after this workout.
Mosey back to parking lot
Moleskin:
Thank you for the honor of letting me Q, always fun. Great job Tawney and Nomad. Nomad was lighting it up on those suicides beating the two younger gents. Probably has a better memory than me too as it only took me three times to remember his name. Missed Geraldo and Slim Fast out there probably didn’t want to come because my workout usually contain 7 to 10 miles of running #runner. Nomad thank you for taking us out.
Announcements:
Look out for Mudrun and BRR sign ups
Many Pax fartsacked this am, and 6 real men came to get stronger.
After a quick warmup we got right to it.
The Thang:
3 rounds of:
3 rounds of:
2 rounds of:
3 rounds of:
We ran out of time at this point, I’ll have to save the rest for another time!
The stinky moleskin:
The Thang….
The clock hit 5:15 there was a quick disclaimer and the PAX headed over to the parking lot across the way to warm up.
COP – in cadence
20 – SSH
15 – Windmills
OK that is enough. Time to mosey over to Ballantyne Commons Parkway and gather the Pax for instructions.
Run up the right hand side of Ben Nevis stopping at every entrance point to complete alternating Burpees (10) and Squats (20). YHC thought we would have 7 stops and end up with 40 Burpees and 60 Squats. Luckily YHC was wrong and there were 8 stops so the PAX each received 40 Burpees and 80 squats. Pebbles finished first and corrected YHC’s squat form. Then we headed back to the pick up the 6 and finish another 20 squats as a team.
The next item on the agenda was an Indian run for a few hundred yards where the PAX were led in some Mary and Merkins.
We then continued to mosey down to Rushmore for some more Mary while we waited for the 6. YHC lead the PAX down Rushmore over to the lake with the Bridge. During this mosey the PAX completed a 25 yard Bear Crawl.
Once at the lake the PAX were instructed to complete a set of 7’s on the big hill. Burpees at the bottom and Merkins at the top. A few more Merkins were completed after planking for the 6 and we were off again.
YHC headed over to the pond closest to 485 (which is .3 miles around) and the PAX partnered up. Each man would do 3 laps while his partner alternated Lunges and CCD’s. Oh wait. There is not enough time for all of that. So Outback made a wise comment that he would start the Mosey with some of the smoked PAX while the other did one more lap.
The only takers on the final lap were YHC and Pebbles. After this lap the PAX grouped back up and moseyed back to the AO.
The Moleskin –
This was a fine group of men to lead today. It was nice to see Golmer out at the brave and T-Claps to Bandaid for coming out to the Brave for his second F3 workout ever (First was the Maul this week). He pushed hard and did not quit. Hope to see you two at Da Vinci tomorrow. Pebbles was speedy as usual and Wild Boar showed off his speed keeping up with Pebbles step for step on the lap around the lake. Haggis helped us keep our merkin form in tip top shape per the usual. Also, T-claps to Outback for keeping the group together and pushing everyone, #him.
Announcements:
-Family Hike on February 20th Ann Springs Greenway
-Sign up for the Balrog
-Mud Run is coming get your teams together
Good group on 24 at Centurion with some brisk weather but not too bad. YHC did a scouting prerun and caught up with Snowflake and Jamboree in the deck for a good run before. A good bit of run-ins as well with Mermaid, Cane and Bout Time that I know of, may be others? After a failed disclaimer for my VQ at Centurion, I was focused on the full disclosure this time around. All that focus and I forgot to ask of any FNGs up front. So Lugnut, my apologies. I hope the workout was tough but will leave enough there to keep you coming back.
Mosey to the shopping center at Carmel and 51 for COP.
COP
The Thang
We ran the stairs of the shopping center with 40’s of squats and lunges at the bottom of the stairs. First run was 30 squats and 10 lunges, then 25 and 15, 20 and 20, 15 and 25 and 10 and 30. Mermaid led some plank work while waiting on the six. I’m pretty sure that Chelms actually started with the rest of us but I’ll have to check the tape. Not sure about the rest of you, but this set is going to stay with me for a while.
Mosey to the picnic tables at the front of the AO.
Groups of 3 did a combined 150 derkins at the picnic tables and 150 dips at the benches by the front entrance with the 3rd person running in between and relieving. Theoretically this should work, but when Runstopper and YHC stay at the picnic tables doing derkins, no one ever comes in relief of us or Udder. We’ll get it next time. Did the same format with 150 LBCs and bicycle.
Mosey to the top of the deck with backwards run on all of the inclines.
Pax lined up across the top of the deck in a plank. Did walking merkins to the other side. This set was originally supposed to be an over and back on all exercises, but when YHC got to the other side I realized my back would not have happened. So we did bear crawl dry docks back to the other side. Crab cakes (crab walk with touching opposite hands and feet) back across and then broad jump burpees brought us home. Some people’s chair in between. I was trying to avoid the cars late in the workout by going up top, but didn’t realize how rough the concrete was. If you didn’t have gloves, well hopefully this one made the hands tougher.
Mosey back to the cars for Mary
Mary
YHC took us out in prayer
Moleskin
Strong work by all today and a great turnout. A puke and rally speaks volumes for the hard work. I had wanted to add more leg work that I felt had been lacking lately, and so far it has worked. But we hit a lot of the high points of the AO and ran a couple of miles. Not bad for a Friday morning.
FNG Rob Ferguson, aka Lugnut from Concord who doesn’t like racing, welcome. It’s a strong group every Friday and a privilege to lead today. I’m sure I missed a bunch, so feel free to sound off below.
Annnouncements
5 Years of F3, March 5 at the Music Factory. Chelms is looking for a date but has special requirements. Sign up now.
Balrog March 12th, 5, 7 and 11 mile options through 5 SOB AO’s. Get in touch with Tuck and sign up.
Anne Springs Family Hike tomorrow at noon.
Chelms looking for a premature BRR van driver
The Pax slowly started to emerge from their warm urban chariots, gathering with mumblechatter, greetings, and handshakes. The gloom was chilly at 32 degrees but not too bad for Feb. All seemed ready for a variety packed beatdown. Disclaimer stated, and we were off.
Warmup- catch up with our moseying resident foot shuffler. One day we’ll rope him in. #sadclown
Swing back by the chariots to pick up Funky Cold and Semigloss #alarmfail then down to the field.
SSH x 25
Merrkin x 15
Low slow Squat x 20
Diamond Merkins x 10
Imperial Walker x 20
Wide-arm Merkins x 15
Partner up for Run: 400 at 50-75% then another 400 at 100+% push each other.
Plankarama
G-ma Mountain Tour of Duty- Up -1 merkin, down and back up, 2 merkins, down and back up, 3 merkins, etc to we get to 10. Ouch!
Mary- LBCs x 25, Slow Flutter x 15, Something Pop Tart lead (Can Opener?), Dolly x 20B
Back with Partner- 20 decline merkins on Pt back while in plank (flapjack), 15 Shoulder presses using PT legs with Pt in plank (flapjack), 100yd out and back. Rinse & Repeat
25 yd walking lunge, 5 Burpees, 25 yd Broad-Jumps, 5 Burpees, 25 yd Bear Crawl, 5 Burpees, 25 yd Crabwalk, 5 Burpees. back to goal line 1 AYG 100 yd dash.
Back to Parking lot.
COT
Naked Moleskine:
Joker emailed me last night about how much Hill work I had planned. I told him some…Up and down a few times. My math on “a few” may have been slightly off. Under promise and Over achieve. Gma is one tough lady. She’ll whip you into shape, fo sho.
Good thing we did the 400s before Gma. The pax is fast. Love to see us push each other out there and compete. #ISI
Lots of mumble chatter from our favorite toasted morning pastry (PopTart). So YHC invited him to lead a interested Ab exercise called the Can Opener. Imagine somewhat of the famed diving board trick but on land, on your back. Thanks PopTart.
Puddin’ was in short sleeves, a nice gray one I think, well, at least it was in the beginning.
The Pax didn’t seem to like the Shoulder presses with your partners legs….what was it? Too awkward, too hard, what?
Any comments are welcomed….we had a great group this am. Thanks for letting me lead, Header.
Announcements: F3 5 year anniversary celebration on March 5, sign up online. Also Joker is leading efforts for a cookout at Alexander Youth Network on Mar 5th as well. Stay tuned for details.
Morning came early!!! Only had a couple minutes to put the work together that I had planned for the gloom and shuffle off to meeting place.
WU:
40 SSH, 30 MC, 20 LBC, 15 Peter Parker
The Thang
Mosey over to the front of the school for a quick 15 dips and plank it up ( while the q is struggling to get my speaker to work for the later activities). Mosey over to the high school, on your six for a quick round of Russian twists in cadence (finally, speaker works!) mosey over to the gate, with some tunes as motivation, partner up to do a round of 200 combined supines while the other partner runs the loop.
Mosey over to the FAR back parking lot to discover what caused the Q and Shop DAWG to be “almost late.” Four stations were set up with 2 cones at each station 30 yards apart with a steel plate on the ground next to the first cone. Teams of 3 formed, partner 1 does first cone, partner 2 does a worm burner to partner 3 at the opposite cone, partner 3 takes the plate back swap,,, so on and so forth. Stations were fairly simple. 1 100 lbs Squats, 2. Heels to heavens 3. Triceps extension 4. Russian twist (with Med ball) 5. Curls with bands 6. jump rope 7 burbees 8 flutter kicks. We did each station for 4 minutes!
Mosey back with a quick stop at the benches 15 dips, 15 Derkins and 15 LBC’s on your on and then hold the V up till everyone was done. Time got tight had to make the long mosey back to home base. Only 30 seconds left to do a quick round of Russian twists to finish the workout!
Moleskin:
Morning went quick! It was work, mixed in with a bit of running. Snoop, welcome to the crew, you’ll be taking the blue pill shortly enough! Always enjoy working out with this crew, we push each other, support each other and work! Furthermore, work with a purpose, it is clear the hearts of our PAX it is to grow, to be better Fathers, Husbands, Community members and to lean into the one who has given all of these abilities in the first place, God. I am grateful to be part of this PAX! Peace out!
Based on the promise of warming temperatures, YHC was inspired for some Blue Ridge Relay early training… which means some hills!
After some warm-up, we will do the following:
1. Find the nearest hill that is uncomfortably steep
2. :30 seconds at moderate pace, then :20 seconds next harder pace, then :10 seconds near all you got… slow mosey back to start.
3. We will do that repeat 5 times, and then do a 2:00 recovery… that is 1 set.
4. We will plan to do 3 sets depending on the time.
Looking forward to seeing everyone Friday morning! 0500 for some early pre-warm-up warm-up. Main event at 0515.
See you at SCMS!
12 men joined the skins team and headed off to lay down some blistering Strava segments this Devils Turn.
The challenge of the day was the Murderhorn in the back yard of the Maul and Rebel Yell. The later took hold of the challenge via Twitter and vowed vengeance.
After the obligatory “bring it” and “it’s already been broughten” were exchanged, it was time to get down to business.
A 2.2 mi warmup was completed on the way to the Murderhorn. We then proceeded 3 times up and down the Horn. FNG Citgo held constantly fast throughout while most everyone else tapered off after the preliminary irrational exuberance wore off.
The 4th time up the horn was called off due to time but FNG Citgo was determined to get in the full workout and headed back down for a fourth (he forgot his shirt). Respect was gained all around and we headed back in unison the 2.2 miles.
It was an excellent run with you guys and it looked like an all out effort by all. See you next week.
Sign up for the 5 year party!