Chunky Outland Alphabet Soup Delight

Chunky Outland Alphabet Soup Delight

I Just ate a Can of F3 Alphabet Soup and had the biggest Vowel Movement I’ve had in a Long Time!!

10 PAX braved the freezing temps of the Outland Tundra to get a taste of Double E’s Alphabet Soup Delight!  This was a modified version of some workout Crab Legs or Happy found and posted on Facebook.  Clay Matthews would have even slapped his Grandma for some of this soup!  Let’s get to work and thaw out!!

PRE THANG

Morning 0600 5+ Mile Pre-Run w/ Kiefer and EE. This is such a great way for good 2nd F among PAX.  Everyone should come out and try it sometime!

THAT THANG

Mosey around SVMS Parking Lot including up sidewalk hill around buses to SV Elementary School with Karaoke R/L, Shuffle R/L, Backwards running, High Knees, Butt Kickers along the way.
Lunge walk length of fence to playground.

WAIT HERE COMES HB FOR THE MAIN EVENT!!  MAKE THAT 11 PAX!

Begin Alphabet Soup Delight:
Follow Instruction of each Letter
A = 50 x SSH
B = 20 x LBC
C = 30 x LSS
D = 20 x Merkins
E = 1 Min PC
F = 20 x Burpees
G = 2 Fast Laps around Track (~ 1/5 mile / lap)
H = 20 x LSS
I = 30 x SSH
J = 20 x LBC
K = 20 x Merkins
L = 2 Min PC
M = 20 x Pull-Ups
N = 25 x Burpees
O = 40 x SSH
P = 2 Fast Laps around Track (~ 1/5 mile / lap)
Q = 30 x LBC
R = 20 x Merkins
S = 20 x Burpees
T = 15 x LSS
U = 2 Fast Laps around Track (~ 1/5 mile / lap)
V = 2 Min PC
W = 20 x Burpees
X = 60 x SSH
Y = 30 x LBC
Z = 20 x Merkins
Extra Credit = 15 X Pull-Ups

Begin Mosey back w/ Lunge Walk along Fence line
Karoke R/L, Shuffle R/L, High Knees, Butt Kickers back to Gate & Line Up.
~ 50 Yard Sprint to Yellow Gate & Line Up
~ 75 Yard Sprint to Orange Barrell
Mosey back to Front of School with Block Jumps along the way

1.5MOM
25 x Flutters
Slow Count Decending Protractor from 50 degrees to 0

DONE!!

Thank you Smoky for the Heart Felt Take Out #PrayerWarrior !!

MOLESKIN
I must admit Alphabet Delight spelled P-A-I-N!  I was not sure how long it would take but ended up taking nearly the entire hour to complete, and there was not much mumble chatter through the entire workout.  According to The Count’s Count (for what it is worth #Name), we also covered around 3.2 miles throughout the workout #Never0.0! Glad to have Nekot back who promised to be around every Saturday from now on.  He changed his work schedule just to be able to attend Saturday Outland workouts #Brave!  Kiefer is ready to Q a workout for sure. He is dedicated to the Prework as well as scheduled work each and every week #Strong!!  The Late Show & Smoky showcased their Usain Bolt Speed around the Track Laps followed closely by CT #FAST! Good to see HB and Happy getting better each week from the IR!  Keep it up fellas!
2nd F at Bojangle’s / McD’s always a great time to warm up and catch up!  Need to put those calories back in the tank!

Didn’t show up?  NO SOUP FOR YOU!!!

Double E

Kevlar stays awesome

17 started and 16 finished what keeps Kevlar awesome, great pax pushing through an awesome workout. Here’s how awesome it was.

 

SSH x 20
Run a lap
Merkins in cadence x 10
Run a lap
Squats in cadence x 10

Count off by 4

Round 1:

1st cone: Merkins x 10
2nd cone: CDD x 10
3rd cone: 5 burpees
Teammates do air squats while they wait
Plank when finished

Winners do LBC’s while losers run a lap.

Round 2:

1st cone: Diamond Merkins x 10
2nd cone: Shoulder press x 10
3rd cone: 5 burpees
Teammates do air squats while they wait
Plank when finished

Winners do LBC’s while losers run a lap

Round 3:

Suicide to cones

Winners do LBC’s while losers run a lap.

Lifting gauntlet:

Pull-ups
Burpees on mat x 10
Leg raises over hurdle
Derkins
Swings
Box jumps
Curls or overhead press
Sandbag squats
Broad jumps
Incline sit ups
Dips
Tire flip
Side to side jumps
Barbell
Suspended Merkins

Mary:

Dolly

Rosalita

Louganis

LBC

 

Good ol Moleskin:

 

Well, I certainly enjoyed myself. I hope all the other pax did? Kevlar is the best the bootcamp there is, I hope I didn’t disappoint? Amazing job by everyone who came out. I didn’t hear too much mumblechatter,  however, based on who was in attendance, I know there had to have been. YHC was probably too busy trying to keep up with everyone as the Q. Please sound off in the comments so we all can enjoy the real reason we workout…clowning and childish ridicule. Shout out to Cottontail for pushing through on a bum knee.  Hope Spackler and his chronic back get back out soon. Thanks to Horsehead and Bulldog trusting me to lead the men of Kevlar.

Cool Runnings

13 brave PAX showed up on a wicked cold morning at Dromedary.  Here’s how it went:

SSH x 20

Imperial Walker X 20

Then, a short jog over to the grassy knoll for some 11s.    Squats at the bottom of the hill, LBCs at the top.

Then, we strolled around the school for some street light suicides — run to each streetlight and back for 10 merkins.  Rinse and repeat until you made it all the way down the side of the school (to the giant globe) and back.  Finish it off with 20 Freedie Mercuries.

Around to the soccer field.  lunges to mid-field, inch worm/bear crawl back.

Then, off to the benches:  Incline Merkins x 20; step-ups x 20; dips x 20

Rinse & repeat:  decline merkins x 20; step-ups x 20; mactar jai x 20

Mosey around the school and grab some wall:  donkey kicks x20; plank jacks x 20; woodpecker x 20; peter parker x 20

Indian run back around to the cars for some Mary.

Great showing by the PAX on a cold morning and a hard days work put in by all, including an FNG (Bottlecap).

 

An Ode to Foul Ball

16 men found their way to #F3daVinci from regions near and far *based solely on the legend of YHC’s Q-ing prowess.

  • No facts were provided at the time of this writing to dispute this claim

COP

  • SSH x 20 IC
  • IW x 20 IC
  • MC x 20 IC

The Thang

Mosey to Blakeney playground.  10 pull-ups.  Bear crawl up incline path.

Find a wall.  Perform 1 jump-up, then 1 incline merkin.  2 jump-ups, then 2 incline merkins.  Keep going up to 10.

Mosey to retaining wall near Blakeney Heath Rd.  Muscle-up and stand on wall x 10.

At this point it was 7:12AM and the Stonehenge double downers rolled up.  Non-DD-ers circled back to the fountain area to collect them.  Greetings, introductions, hugs, 1 or 2 butterfly kisses.  3 TOPS.

Mosey behind Target for suicides.  Run to each of 6 giant lamp post and back to starting lamp post.  15 merkins every time at starting point.  Mary while waiting for 6.

Mosey through Target paking lot, stopping for 20 supine pull-ups at cart corral.

Continue towards courtyard area.  People’s chair in tunnel for 6 and instruction.

Introducing: The Burp & Perp

  • Partner up.  Team must complete 100 cumulative burpees.  While 1 partner is performing burpees, the perpetrator must straddle one of the Blakeney lamp posts, feet off the ground.  Switch off until goal is met.  Mary until all teams complete.

Triple Nickel:

  • Mosey to Blakeney Heath Rd. 5 jump squats at bottom of hill (Fieldcroft Dr.), 5 CDD’s at top (‘Enter’ sign in front of Omni Montessori School). Repeato x 5.

Mosey back to Niagara Falls (fountain area).  Grab some wall.  1 dip, then 1 derkin.  2 dips, then 2 derkins.  Keep going up to 10.  A different PAX calls each set.

Moleskine

  • Among the PAX this morning were 6 visitors from Metro who ventured South to promote the F3 5-yr anniversary extravaganza.  YHC was eager to meet said PAX, as we SOB’s have heard countless “this one time at band camp Muthaship” stories courtesy of Mr. Tolkien.
  • YHC knew the Stonehenge DDers would be arriving 10-15 minutes late, so a keen eye was kept until the caravan was spotted.  Just in time for the main event.
  • The 1st exercise with the full group was suicides w/ merkins thrown in for good measure.  Time to see what the lads from up North could do.
  • The weezing started almost immediately.  But who was it coming from?  Surely not one of the SOB’s, who are, as we know, hard as nails and fit beyond reason.  It took a few seconds, but YHC finally pinpointed the source of the alarming and off putting noise.  It was none other than Foul Ball.  Clearly he was in WAY over his head.  Paper Jam asked him if he needed an inhaler, or maybe an ambulance.  Unable to respond, TML chimed in “nah man, that’s just how he breathes”.
  • As we finished out lap 1, Foul Ball was spotted off to the side, bent over w/ hands on knees.  It was going to be a long morning.  YHC appreciated the apologetic glances from Shawshank, Lee and the others (clearly they had been to this dance before), but was not necessary gents.  We accept men of all abilities down here in SOB Land.
  • Lap 2: That’s when the puking began.  We all got to see what FB had for breakfast  And dinner.  Lucky Charms?  Really?  He was going to need more luck than that to get through this workout.
  • Lap 3: Bucky and Heartbreaker were seen each with one arm around FB, supporting most of his weight and offering words of encouragement every painstakingly slow step of the way.  Words like “it doesn’t get any easier, but you’ll get stronger” and “you should see a doctor”.
  • Lap 4: Where in God’s name did FB get a razor scooter from? You’d think that would help conserve some energy, but the weezing was deafening at this point.  More merlot.  And all over Lee’s designer Lululemon tights!  No worries, was quickly sopped up w/ some saw dust and Marv’s hair.
  • Laps 5-6: After a quick foray into the woods, Sir Topham Hat and Madame Tussauds fashioned a stretcher out of some sticks and vines and literally carried FB for the rest of the exercise.  FB managed a feeble thumbs up as he horizontally crossed the finish line.  Extra credit for STH and Madame T.  Also for Tolkien who burned twice as many calories as everyone else, all from the non-stop movement of his jaw while talking about Muthaship.
  • The Burp and Perp was… interesting.  Coming soon to #F3Ranger.  Was actually harder than it sounds.
  • Honestly, it was great to see some new faces and get to know them a little bit at coffeeteria.  Great group of men. Thanks for coming down to promote the anniversary of an organization that means so much to us all.
  • Bucky, you are getting fast.  YHC tried to keep up w/ you but failure was an option and it was taken.
  • Jean Claude.  Again!  Keep posting brother.
  • Thanks to all who doubled down.  Strong.  #DoubleDownSaturday
  • Thanks to PJ for taking us out. Awesome job.
  • As always, it was an honor to lead strong men getting stronger.

Announcements

  • SOB Family Hike/Picnic: Saturday Feb 20th at 12.
  • Buy Tickets for the F3 5-Yr Anniversary Party – March 5th from 7-11:30PM
  • Sign up for SOB’s 1st CSAUP Event, Balrog 2016 – March 12th (Preblast)

#Backblast: Lord of The Rings Trilogy – Quest #2 Stonehenge… Metro Invasion, Bucket Pong Edition!

21 hobbits, men, elves, & dwarves from North and South continued their journey to destroy the Ring starting at the Golden Hall of King Theoden (Vine America Kitchen in Ballantyne) at 6:00am.  Heading to the stronghold of Helm’s Deep to continue their quest, they ran from the Nazgul Black Riders of Sauron round-and-round up hills and around ponds, armed only with a half dozen ping-pong balls and two Home Depot buckets for 1 hour covering ~3.5 miles. Of these 21, 8 of them bravely continued the fight at Mordor (DaVinci) to slay a few more uruk-hais orcs.  Here is their story…

Foreward *Updated*

An ancient Ring thought lost for centuries has been found, and through a strange twist of fate has been given to a group of 17 men, all misfits in their own right, and known as members of F3 Nation SOB/IL.  These men must embark on an epic quest, beginning with conquering The Brave, vanquishing Stonehenge, and navigating the Cracks of Doom (no, not Frehley’s arse cheeks) in Mount Doom (The Muthaship) in order to destroy it!  Their quest to destroy the One Ring is the only hope for developing true Fitness, Fellowship, and Faith … as well as earn free beers at future 2nd F on YHC, for completion of these 3 quests.  Of the 17 halflings completing Journey #1 of The Lord of the Rings Trilogy Challenge, only 7 brave halflings returned for Quest #2: Stonehenge, the rest of them scattering back home to the Shire in the middle of the night, longing for their safety in the busom of their M’s in a comfy fartsack (#smh).

The QUEST: Journey #2 – The Two Towers: “I think we might have made a mistake leaving the Shire, Pippin.” – Merry

In the pre-blast, YHC promised a boatload of new rewarding exercises and IMHO delivered a few that YHC could not even handle well.  As the preferred workout style of Stonehenge is Bootcamp Style Training, YHC thought it be appropriate to achieve a total body workout, hitting chest and triceps (BRAVE had no merkins), abdominals, legs, and a lot more cardio than Stonehenge is used to (~3.5 miles).  Threw a bit of a wrench in the workout today by having a set of mini races up hills and around a pond to in a game of ‘bucket pong’.  Thanks to a non-coordinated effort with @Tuck_F3 those PAX that doubled down got to ~7 miles + exercises (#miniCSAUP).  And the Metro guys think we don’t run down here… pashaw! YHC has a sneaky suspicion more PAX were looking to double down at DaVinci initially, but today’s workout was a bit of a beast, and doubling down at Einstein Bagel and doing breakfast sandwich snatches seemed more pragmatic.

The THANG

Dynamic warm-up:  Mosy from the Vine mosey up Brixham Hill Ave to Ballantyne Corp Pl to a nearby pond (following YHC in doing high knees, butt kicks, side shuffle each side, karaoke each side, side shuffle each side).  Circle up on the grassy area next to the pond for 20 SSH and 30 merkins both in cadence.

Part 1: ‘Bucket-Pong Races’ (20 minutes) – Almost all PAX got in 8 laps

  • PAX break up into 7 different groups (not teams) of 3 people, where each member of the team would race from the starting point, up the hill, back down the hill, around the pond, and past the initial starting point.  This is a race within each group, not against other groups. Distance from start to finish seemed to be 250m +/-.
  • The first person of the group to run past the finish line was given the option to 1) shoot a ping-pong ball themselves into a Home Depot Bucket three giant steps away or 2) pass the shot to one of the other two losers (clarification: race losers) in the group to shoot.
  • If the shooter missed, the other two group members did less of a called exercise, while the shooter was required to do more, and vice versa.
  • Upon completion of the called exercise by the group, the next race began with the losing person/persons getting a 3 second head start up the hill, on the same race course. Repeato.
  • Called exercises by YHC were as follows:
    • (1) 10 hand release merkins <winner> / 20 hand release merkins <loser>
    • (2) 10 carolina drydocks <winner> / 20 carolina drydocks <loser>
    • (3) 5 burpees <winner> / 10 burpees <loser>
    • (4) 5 reverse burpees <winner> / 10 reverse burpees <loser>
    • (5) 10 russian twist <winner> / 20 russian twist <loser>
    • (6) 10 full length sit-ups <winner> / 20 full length sit-ups <loser>
    • (7) winner of race determines exercise and reps
    • (8) winner of race determines exercise and reps

Part 2: New and Irregular Exercises in Parking Lot.

  • Mosey over to nearby surface lot and line up in horizontal line for exercises across the lot (~50m +/-) to the far curb. Upon completion of the called exercise across the lot, backwards run to the starting point. Exercises were as follows:
    • #1: Dragon Walk – pushup and bear crawl combined
    • #2: Plank Hop with one leg in air (alternate as needed)
    • #3: Reverse Walking Lunge (knee touching ground on each step)
    • #4 Forward Walking Lunge (knee touching ground on each step)

Part 3: Exercises in front of Lochness Lake

  • Mosey over to Lochness Lake to finish off with some called exercises.
    • #1: The Single Leg Pistol Squat – one leg raised and forward, squat bum to seating wall, and stand back up on one leg (10 each leg)
    • #2: The Elevated Donkey Kick – in plank position with feet on seating wall, hop down and hop back up onto top of seating wall (in cadence 25 total)
    • #3: The Reverse Burpee Feet Planted Wall Squat Jump – feet stay on the ground at all times, sit down, lay back on the seating wall, sit-up, stand-up, and jump lifting knees as high as possible (20 total). *introduced at the Brave*
    • #4: The Alternating Straight Leg Opposite Foot Grab – laying flat on your back, legs extended, reach for the opposite foot/ankle and grab it, keeping your back straight and lifting the small of your back off the ground #notacrunch (in cadence 20 each leg total) *introduced at the Brave*
    • Mosey from Lochness back to The Vine for COT

Naked Moleskin … Let’s Get it on!

  • Sorry Loogie, YHC must have mixed up the workouts for the Brave and Stonehenge, since we seemed to do a lot of running at Stonehenge today, versus carrying of 70lb logs and buckets and sandbags for the Brave. But hey, you seem to be doing a gear workout at all times anyway, by having to ruck that beast of a man you are around 24/7.
  • Madame Tousseau has some impressive Double D’s …. urgh, that didn’t sound right. Madame Tousseau was impressive double teaming DaVinci & Stonehenge for two hours. doh!.. you know what I mean.
  • Wingman was an animal out there today, and resembled Gimli the dwarf warrior with his potbelly beard… I said BEARD! Full redemption was had in the straight leg laying sit-up exercise, as perfect form in cadence was exhibited.  Speaking of beards, you may want to shave that crap off… just saying. http://nypost.com/2015/05/04/science-proves-that-beards-contain-fecal-matter/
  • Did any of you know Honey Bee was one of the original PAX to start Foxhole, the gear workout? I did not, and I’ve always assumed he was just a fast marathoner with no strength. But the dude has some sneaky strength… so stealth that YHC has NEVER seen it…. ever (#topsecret).
  • YHC was in Gumbo’s group and it was amazing to see him sprint around the lake, neck and neck with the Metro fellas this morning….. for the first lap.  It was the quickest 40 seconds ever seen #thatswhatshesaid . He did drill several shots on bucket though.
  • Big Tuna is the man. After manhandling log stumps at the Brave yesterday, he completed Quest #2 in style, and is dying to post @ Muthaship on Monday so he can take me deep on the bar tab. Right Tuna?
  • Mario owned the bucket-pong game today, mostly because he’s up 5x a week playing playing real beer pong all night (#collegekid) and works at a place with a beer tap.  It was a bit bothersome though that every time he hit a shot, he told the other two PAX they needed to take off a piece of clothing. WHUTTT!!! Different rules man! (#notthesamegame)
  • Ok, enough of the jokes about Fire Hazard (and Wild Turkey for that matter) needing to get permission from his M. That’s just getting old.  Dude crushed the workout today, and especially owned YHC on the parking lot exercises, even encouraging YHC to step it up, which YHC could not. In fact he finished so far ahead of YHC he had enough time to call his M to let her know he wasn’t injured during the workout and it wasn’t snowing… wanted to, but he didn’t.
  • YHC also was glad to be in Soft Pretzel’s group for the bucket-pong challenge (#cantshootapingpongball).  YHC knew we were going to do less repetitions, when his first shot bounced in and out of the bucket and his confidence was gone. Way to push today SP.
  • Pretty soon the PAX will all need to say “Respect” in COT when Commish posts, but you wouldn’t know the dude is almost 50. Kind of looks like a mix between George Clooney and Russell Crowe. I’m thinking maybe he’s really not 49, but maybe counts age like he counts merkins… 1 – 2 – 5 – 8 – 17 – 49 – halt!
  • Mighty Mite also would have crushed The Brave yesterday carrying all those heavy things, and the heavy running today was making him hungry no doubt.  At one point I saw him watch 2.0 Howie and Honey Bee zip by him at the pond, and heard him mutter how the two piece meal at Viva Chicken he had for lunch yesterday was bigger than the two of them combined!
  • Pleasure to have Bratwurst, who brought his stud 2.0 Howie to the workout. Brat also has completed 2/3 legs of the Trilogy, because naturally Beer and Bratwurst definitely go together. He and Frazier and Honey Bee will be ready to go head to head against F3 Metro at the Muthaship Monday. Tickets sold here!
  • Wild Turkey probably enjoyed the coupons today since he is undisputed king of the the creative workout.  He was the guy to inspire the Lord of the Rings Trilogy Challenge to begin with.  What he didn’t probably enjoy was being on Foulball’s Group and getting only 3 seconds (not 30 seconds) head start to catch him.  Iron sharpens iron buddy, you’re better for it.
  • Outback (aka Smeagol from the Brave BB) mentioned as he was eating some oatmeal at Starbucks that he’s lost 60lbs from his high, mostly thanks to his 257 day cleanse which YHC convinced him to finally end. But then Marv (Metro) spoke up and said he’s lost 75lbs which made Outback immediately regurgitate whatever he as eating and start cleansing again. NOOOO!!! (#backtosquareone)
  • Pleasure to host the F3 Metro guys Foul Ball, Shawshank, Sir Topham Hat, The Mighty Lance (TML), and Marv this morning at our AO, all of whom led for most of the workout (and at DaVinci). Since YHC is J.R.R. Tolkien, you all must be the Riders of Rohan because you run fast like you are on horses.  You all are welcome anytime, but there is a requirement that you take your shirts off next time and go Metro. You left us all disappointed, especially Mario every time he shot the ball in the bucket and hit.
  • YHC really enjoyed today’s workout, and appreciated the fellowship from my fellow SOB/IL brothers, and Muthashippers from the Metro who were forced to workout with me for a change, as opposed to lap me as the 6, week in and week out like they do on Mondays. Let’s all keep on getting better in 2016.

Once again, it was an pleasure and honor to lead the PAX this morning, and hope the PAX had fun with the ‘bucket-pong’ game even though it resulted in a lot more running than normal. Special thanks to the F3 Metro guys that didn’t barely break a sweat today, and were kind enough to give us all a great view of their backsides since we all were chasing them all mornig.  Thanks for the awesome takeout Big Tuna!

Announcements:

  • Lord of Rings Trilogy comes to a painful ending Monday @ 5:15am at The Muthaship (Uptown METRO workout – unofficial convergence) with the final Quest #3: The Return of the King where YHC promises to prepare a workout you will not soon forget to challenge your fitness and mind. The pre-blast will be up tomorrow morning for you to view and dread all day tomorrow…. 7 of you Brave men are still eligible for the free booze at future 2nd F for completion of all three workouts (see pre-blast if you don’t know I am referring to: http://f3nation.com/2016/02/09/preblast-brave-stonehenge-muthaship-jrrtolkien-02122016/ ).  YHC encourages all PAX of all abilities to make at least one trip to the Mutha, and Monday is a fine day to do it with PAX from all over converging.  YHC believes in it so much so that of you 17 men posting @ The Brave but missing Stonehenge, YHC will still buy you a beer at next 2nd F. Be there!  Clowncars from the Vine American Kitchen @ 4:45am & Arboretum ABC @ 4:40am.  Hit me up on Slack or Twitter @JRRTolkienF3 for more information or read the pre-blast on the link above. YHC will be sending out a real pre-blast first thing Sunday Morning with the actual workout so look for it.
  • 5 Year F3 Nation Party (3/5/2016 7:00PM – 11:30PM) – bring your M’s $40/person.  Sign up today… prices go up tomorrow!!! YHC has spoken to the M, and is lining up a sitter and planning on attending it.  Without F3 Nation, I would not be getting fitter or have you brothers.  Special thanks to the F3 Metro guys that posted in our AO this morning to share in the gloom, and market this event which is for all of F3 Nation not F3 Metro.  F3 Nation Buy Tickets Link:   https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T
  • 2nd F Hike with Family & Picnic 1/23 Saturday @ Anne Springs Greenway (see weekly newsletter)
  • SOB/IL CSAUP “Balrog” on 3/12/2016. Save the date….. Read the Pre-Blast Link and sign up: http://f3nation.com/2016/02/12/preblast-sob-csaup-balrog-march-12th-2016/

Rock, The Rock, Rocks and some plate work…and a coyote

So site FNG Kickin’ Chicken pulled a SF from his truck, planted it and 8 warriors began their attack on The Rock, Area 51’s finest AO.

After YHC placed the plates for hairburners and inchworms in the lot nearest 51, a big coyote ran across the lot and over near the picnic tables/volleyball court.  So YHC added that to the disclaimer…slowest pax be warned!

The Thang:

With a couple F3Metro guests and FNG’s to The Rock with us, YHC started the downpainment tour with a visit to NorthFace.

5 burpees OYO, run up NorthFace

Run to lot near gym building for COP

COP:

IW x 20 IC

Slow Squat x 20 IC

Slow Flutter x 20 IC

6-count Burpee x 10 IC

Jog to lot nearest 51

Hairburners – 4 sets down & back while partner does H-R merkins

Jog to picnic area where aforementioned coyote was spotted.  One more disclaimer.

10 Jump Ups, 10 incline merkins

15 Jump Ups, 15 incline merkins

20 Jump Ups, 20 incline merkins

Jog to playground

10 knees-to-chest with feet on swing, 10 LBCs; then 15 of each, then 20 of each

Jog to rockpile near the ballfield.  Grab a lifting rock.

3 sets of the following:

10 Overhead Press IC (might have done 13 reps on first set, YHC’s favorite #, but can’t remember)

10 Squat IC

10 Modified Louganis OYO

Jog to pavilion for some People’s Chair

Mosey to bottom of hill at end of the pitch

Partner 7’s:

Partner 1 old-school situp with partner 2 holding feet while in plank x 6. Flapjack.

Run up the hill. H-R Burpee x 1.  Repeato.  You know the drill with 7’s

Jog back to the plates for: Inchworm while partner does Freddie Mercury’s. Flapjack.

Back to launch lot, carrying plates, alternating with partner.  Other partner does lunge walk.

6 MoM

American Hammer (aka Mason Twist) x 13 IC

Makthar Ndjiaye x 13 IC

Protractor work for 3-4 minutes.

COT

Stone Cold took us out in prayer

Ye Olde Moleskine:

Hope the men got their money’s worth this morning.  Tried to mix it up a good bit. Was great to have Rock and Kickin’ Chicken visit from Metro.  YHC thinks they were surprised that The Rock is closer to them than Freedom Park.  Many happy returns fellas.

KC also coming to the rescue with the shovel flag and gloves for his employee Hammer.  Gloves were much needed with plate and rock work.  #goodboss

Solid work by everyone this morning. War Baby E*TRADE is strong – need to get you posting on some weekdays brother.

Boerewors (pronounced Buddha-vorce – South African sausage) was looking strong as well; too bad the rest of his South African posse are apparently in hibernation.

Appreciate Hopper and Gummy tapping me to Q at The Rock.  More burpees and less running than they typically prefer, but YHC exercised former site Q privilege today.  The Rock is YHC’s favorite Saturday workout, and unquestionably the best AO in all of Area51.

The South African Sausage is on Q next week.  Get some!

Announcements:

Tutoring at Billingsville Elementary every Tuesday at 4:30pm.  All pax welcome and encouraged – leave work early Tuesdays and pour into the life of a young lad who needs encouragement and help.

“When he saw the crowds, he had compassion on them, because they were harassed and helpless, like sheep without a shepherd. Then he said to his disciples, ‘The harvest is plentiful but the workers are few. Ask the Lord of the harvest, therefore, to send out workers into his harvest field.'”  Matthew 9:36-38

 

 

 

From Haze, With Love

Had this planned for last time…but then Snowmageddon happened. A chance at redemption offered to me by the site Qs…this time, we beat it to the punch.

11 men gathered in the McAlpine parking lot…well about 8 or so did…then the last 3 came screeching in as we launched into the workout with a half lap around the track. Out the back gate we went and out to 51 for a pretty brisk 1.25 mile run to Carmel Commons, where the Colosseum awaited. The run was enough warmup…so no SSHs or IWs…does this even count as an official workout?

The Thang

Grab a lifting rock and mosey to the base of the largest Colosseum hill for 3 rounds of triple nickels:

  • Round 1 – Shoulder presses at the bottom x 5, jump squats at the top x 5, sprints up the hill x 5
  • Round 2 – Curls at the bottom x 5, squats at the top x 5, sprints up the hill x 5
  • Round 3 – Tricep presses at the bottom x 5, jump squats at the top x 5, sprints up the hill x 5

Return your rock. Mosey up Carmel Commons to the apex at Carmel Commons and Bannington. Find a partner. One partner run down the Bannington hill, one partner run down the Carmel Commons hill…do called exercise at the bottom. Run back up and meet at the top for partner merkins. Flapjack. That’s one round.

  • Round 1 – Squats x 5 at the bottom, partner merkins x 5 at the top.
  • Round 2 – Repeat round 1.
  • Round 3 – Burpees x 5 at the bottom, partner merkins x 10 at the top.

Run the 1.25 miles back. Circle up for Mary on A51’s toughest parking lot.

  • LBCs x 20 IC
  • Straight leg lifts x 10 IC
  • Freddie Mercury x 20 IC (5 fast, 5 slow, 5 fast, 5 slow)
  • Flutter kicks x 20 IC
  • Elbow plank

Done. COT.

Moleskine

Day Zero is a whole other level of workout. And the pressure is great to have a plan that works these younger guys. The tag “High Intensity” on the calendar legit. I literally smoked myself badly this morning…even got an encouraging “If you can’t do it, don’t Q it” from Alf after I went to failure in the partner merkins. You only get better when you push yourself past your limits.

The Carmel Commons and Bannington hills are no joke, except to Frasier, maybe. But all the guys hit it hard this morning and hopefully got what they came for. We kept the heart rates up and logged about 4.25 miles.

Thanks for venturing down our way Spooky Jon. Admittedly right away that he was sent on mission to plug the 5 year anniversary party. Glad you could join us brother. Come back anytime.

Thanks to Hairball and Pro for the opportunity to lead. Thanks to the men for pushing me. Thanks to McGee for the solid takeout.

Announcements

  • Sign up the 5 year anniversary party. First thing you see on the website. As usual, signups are lagging, making hard on the organizers. Sign up now to celebrate 5 years of something that has impacted us all so significantly.

#Backblast: Lord of The Rings Trilogy – Quest #1 The Brave… Complete!

17 BRAVE hobbits from middle Earth left the comfort of The Shire (Vine American Kitchen parking lot) at 5:15am, and headed towards Mordor to start their Quest, battling the enemies of Sauron in the gloom for one hour covering just over 4 miles. Here is their story…

Foreward

An ancient Ring thought lost for centuries has been found, and through a strange twist of fate has been given to a group of 17 men, all misfits in their own right, and known as members of F3 Nation SOB/IL.  These men must embark on an epic quest, beginning with conquering The Brave, vanquishing Stonehenge, and navigating the Cracks of Doom (no, not Frehley’s arse cheeks) in Mount Doom (The Muthaship) in order to destroy it!  Their quest to destroy the One Ring is the only hope for developing true Fitness, Fellowship, and Faith … as well as earn free beers at future 2nd F on YHC, for completion of these 3 quests.

The QUEST: Journey #1 – Fellowship of The Ring: “All we have to decide is what to do with the time that is given us.” – Gandalf

In the pre-blast, YHC promised new exercises and no merkins, and tried to deliver on both (burpee isn’t technically a merkin).  As the preferred workout style of the Brave is Obstacle Course Race Training, YHC thought it be appropriate to work on improving muscle groups key to OCR, in particular legs, back, hand muscles for grip strength, and core muscles.  Spartan Race, Battlefrog, and USMC Mud Run are all coming up quickly in March and April so strengthening more than chest and triceps through merkins to be balanced overall is key.  Also what the PAX didn’t realize is they were practicing 5 of the actual obstacles they will be faced with in a Spartan Race (bucket carry, log carry, sand bag carry, monkey bars & rig).

The THANG

  1. Dynamic warm-up:  Mosy from the Vine mosey up Brixham Hill Ave to Ballantyne Corp Pl following YHC in doing high knees, butt kicks, side shuffle each side, karaoke each side, side shuffle each side, backwards run.  Stop in a grassy area for 20 SSH / 20 alternating forward leg lunges / 20 alternating backwards leg lunges / 20 slow squats.  Run to the corner of Ballantyne Corp Pl and the Fitness Trail behind Lochness for Part 1 of workout.
  2. Part 1: Mini-OCR Course AMRAP (20 minutes) – PAX got in at least 3 laps
    • Break up into 4 groups, starting at different points of the course and run to the next point, repeato
    • Group 1: at far monkey bars: 10 full-length pull-ups / 10 toes-to-bar hanging crunches / 10 knee-to-elbow hanging crunches
    • Group 2: at parallel dip bars: 20 supine pull-ups (chest touches bar and full extension)
    • Group 3: at bottom of Ballantyne Corp Pl: run up hill with either (a) 65lb Home Depot Bucket (b) 2 x 20lb sandbags <underhand throw uphill> (c) 60-70lb heavy tree stump
    • Group 4: at bridge over Johnson Road: 20 hip slappers with feet on top of rail
  3. Part 2: New Exercises… 20 each in-cadence
    • #1: The Elevated Mountain Climber – Feet up on seating wall in plank position, perform mountain climber both toes tapping the ground as far in-front of you for a good stretch
    • #2: The Reverse Burpee Feet Planted Wall Squat Jump? – feet stay on the ground at all times, lay back on the seating wall, sit-up, stand-up, and jump lifting knees as high as possible
    • #3: The Alternating Straight Leg Opposite Foot Grab – laying flat on your back, legs extended, reach for the opposite foot/ankle and grab it, keeping your back straight and lifting the small of your back off the ground #notacrunch
  4. Part 3: Muthaship Stairs Simulation
    • Run from Lochness to the base of the Ballantyne Village Parking Deck as fast as you can
    • Run up and down the 4 story staircase 3X which is the equivalent of 1x up The Muthaship Uptown
    • AYG from Ballantyne Village Parking Deck to The Vine Parking Lot just in time for 6:15am

Naked Moleskin

  • YHC had mentioned at 5:15 that PAX waiting for the 6 would do burpees waiting.  Argonaut, Heartbreaker,and Beeker who YHC has not had the pleasure of meeting before (#orbadmemory) must have thought that was the fine print to getting the free beer, and were seen doing tons of burpees, not wanting disqualification from the Quest. Thanks for showing guys and see you in the gloom.
  • One-Niner looked more like a lumberjack than a hobbit this morning, carrying the log up and down the hill higher than Wingman with his hands straight up.
  • “Modify as needed” is what is recommended when injury could occur. Well, Bratwurst interpreted that differently this morning when he was instructed to perform Hip “Slappers”, he went for the Hip “Crapper”, by blowing Frehley’s grade natural gas at the top of the hill where the exercise was being performed.  He might need to check his pants, and can compare notes with Pebbles if need be (reference to Slack photo earlier in week). As usual Brat was out front all day of course and took Gold Medal back to COT lot.
  • Madame Tousseau went from being everyone’s daddy in most strength workouts, to an Uncle this week (congrats). He’s like the Clark Kent of F3 (without the looks or special powers) as he’ll turn into a fairly paid accountant instead of a overpaid reporter come Monday.
  • Wild Turkey and Fire Hazard were one of the first to declare acceptance of the Lord of the Rings Trilogy Challenge, not because of the enticement for free beer… because they are real warriors.  YHC did notice them going pretty hard this morning, and was wondering why so much energy? It all made sense when YHC overheard them chattering about how they might not get approval from their M to leave home if a single snowflake fell this weekend #makessense.
  • There was some chatter on Slack that YHC and Wingman showed strong resemblance to the hobbits Pippin and Merry, and being at a work dinner YHC could not defend himself against such comments (#hurtfeelings). Wingman had the opportunity to put up an Aragorn type performance and dispel that chatter, but instead sounded a lot like Pippin when called upon to call cadence on exercises laying flat on his back! Nevertheless, In all seriousness, as Sam is the most reliable hobbit to Frodo, Wingman is that to YHC, who would have a tough time learning all this technology without him.
  • Fresh off a quest of his own, called The Black Diamond, Pebbles brought the same solid game he always does day in and day out. Noticing the successful marketing that YHC had employed this week for the Lord of the Rings Trilogy, every 3 minutes Pebbles asked a new PAX if they would buy a rhinestone necklace and matching turquoise workout headband from “his M”. YHC likes the marketing and may do it tomorrow.
  • If I didn’t know better, I might have mistaken Big Tuna for Stump Hugger this morning in the gloom…. whoa! But that would have been based on him clutching the heaviest 60lb log stump with a death grip and putting a bear hug on it up and down the hill.
  • The stock market may be down, but Market Timer was UP with morning wood (#TMI) as was seen crushing the hill carrying them rock hard logs. Did I read that right? smh
  • Fresh off a 267 day cleanse, Outback is getting much faster, and he seems to be sneakily creeping around the PAX.  I heard him in the stairwell whispering “my precioussss”, and then it hit me that he’s looking a lot more like Sméagol nowadays with all that weight loss. Dude buy yourself a ring from Pebbles M and eat something man!
  • Frehley’s looked fresh as can be today (hey he isn’t tired from writing The Maul backblast) and had company today in the Respect category as he and Van Pelt fought to be Gandalf the Grey in age and power to overcome The Brave.  Guys, the PAX has much love and prays to be as fit as you all when we are 82 years old too.
  • Still nursing a bum ankle, young Mario seems to be on the road back to recovery.  Running from Lochness to the Parking deck, he blew past YHC like a rocket, it was the fastest 5 seconds I have ever seen (#thatswhatshesaid).  He did redeem himself at the end of the workout, taking Bronze medal to the COT lot.

IT was an honor to lead the PAX this morning, for YHC first Q at The Brave, and truly appreciate the hard efforts given, particularly after such great Q’s the past few weeks by Mermaid and Frazier.

Announcements:

  • 2nd F Hike with Family & Picnic 1/23 Saturday @ Anne Springs Greenway (see weekly newsletter)
  • Lord of Rings Trilogy continues tomorrow at Stonehenge 6am with Quest #2: The Two Towers where YHC promises a slew of new exercises sure to feel rewarding. All 17 of you Brave men are still eligible for the free booze at future 2nd F for completion of all three workouts (see pre-blast if you don’t know I am referring to: http://f3nation.com/2016/02/09/preblast-brave-stonehenge-muthaship-jrrtolkien-02122016/ )
  • 2/15/2016 Muthaship Monday 5:15am workout (Uptown) – unofficial convergence. Some may clowncar from the Vine, and YHC can take a few others from Arboretum. Hit me up on Slack or Twitter @JRRTolkienF3 for more information or read the pre-blast on the link above. YHC will be sending out a real pre-blast Sunday Morning with the actual workout so look for it.

#JukeJeep – special HeadBangers edition

It was a cold morning, the air was thin and apparently so was the Oxygen as Header, right off the bat, left Sinsei standing as we took off for a little Mozey. StoneCold stepped in and saved the day, although we have a new saying, “Don’t pull a Header, No pax left behind” ! Once again, ….I digress. SlimFast I know will have something to say about this !! Here’s the Run Sheet for today’s rock show:

1/25 mile Tour of the Parking Lot

Disclaimer Disclaimed

30x SSH

30x IW

20x Sumo Squats

30 LBC’s oyo

Mozey, with KBs to bottom of PL

Circuit Begins (after each exercise, optional with KB, pass gear to the right. That way everyone experiences diff resistance)

Jail Break to orange cones with KB’s and back, aprox 200 yds

45 secs – LSS or Goblet with KB

30 secs – 2 Handed Swings or Upright Rows (active recovery)

45 secs Reverse Lunge or Suitcase Lunges with KB (right)

45 secs Reverse Lunge or Suitcase Lunges with KB (left)

45 secs – Plank

30 secs – Two Handed Swings or Uproght Rows

1 min – Merkins oyo

30 secs – Two Handed Swings or Upright Rows

45 secs – Carolina Dry Docks

1 min – Plank

Jailbreak with gear

30 secs – Two Handed Swings or Upright Rows

1 min – LBC oyo

45 secs – Heels to Heaven

30 secs – Two Handed Swings or Upright Rows

Jailbreak with gear

30 secs – Recovery

-Repeato- (entire circuit)

head to bottom of the PL for some 30/30’s

30 secs – sprint up the hill (all you got)

30 secs – recovery

repeato x4

Mozey with KB’s to COT

the end

Somehow we managed a sneaky 2.01 miles (as Sinsei put it) and hopefully had some fun in the meantime. Some of the younger pax (i.e. Yeti, Dollywood, Little Mermaid) were saying it was a BootCamp scored with the music they were concieved by. Touché

btw, a Big welcome to Little Mermaid, strong work out there  in the gloom. Welcome!!

Somehow I ended up with Bush’s 60# KB on two of the jailbreaks, somebody was jacking with the Q I think. Then, I ended up with StoneColds heavy bell on another JB.

I enjoyed seeing the pax slowly making it back to the COT, like realllly slowly. Ha  I hope you feel it all day like I am.

IMHO, Joust has some amazing athletes and it’s always a privilege and intimidating to lead. As always, thanks to all the Pax for a great morning and for helping coach me thus far in my journey, especially Header.

thx to Ductwork for the out

Blessings all…

 

 

 

 

Form School in session at Centurion

YHC posted at Swift on Tuesday and asked Frasier what kind of workout he may have for us on Friday. And he said he didn’t know he was on Q so YHC, being the nice guy (not angry guy) he is said he would cover.

22 Men either ignored the Old School workout reference or showed up because of it. Either way, 22 Men arrived to start the weekend off right with a good old fashion body weight supersets beatdown using proper form.

COP

SSH x 15 in cadence
IW x 15 in cadence
Slow Squat x 10
Slow Merkins x 10
Mountain Climbers x 15
Arm circles – small forward and backward x 20; Big forward and backward x 10
(Need to get those shoulders warm for what is to come)

The Thang:

Mosey to picnic table area for some good old fashioned supersets.

Exercise done in groups of 3 with 3 rounds thru. YHC said 4 at first but then realized there wouldn’t be enough time so made the silent audible to 3 rounds.

All done on Q’s call – the goal was good form, not speed. You don’t need to do endless merkins for it to hurt and have impact.

Jump downs x 10
(better than jump-ups. Meant to be a true plyo explosive exercise. When done right, you should just touch the group and explode back up on the bench.)
Decline Merkins x 10
Dips x 10
Rinse and repeat for a total of 3 cycles

Split squats x 15 (R, L)
Crucible Merkins x 10
Skull Crushers x 10
Rinse and repeat for a total of 3 cycles

Single leg squats on bench x 10 (R, L)
Regular Merkins x 10
Diamonds (8, 5, 5)
Rinse and repeat for a total of 3 cycles

Mosey back to launch spot

More supersets
All on Q’s call

Straight Leg – leg lifts x 15
Ground wipers x 5 in cadence
Walk outs x 5
Rinse and repeat for total of 2 rounds.

Straight Bridge x 15
1 minute plank
Done

NMM

YHC wants to start off saying to the Pax that joined YHC for his Anvil Q a few weeks back, this looked very familiar, but sometimes repetition isn’t always a bad thing. Thanks for enduring it again. Also, YHC will incorporate more running in upcoming workouts, don’t want to get labeled as the guy that doesn’t run. Not afraid of it, but been on this body weight kick lately, seeing how much work we can get out of only using bodyweight. Hope you guys enjoyed it and felt like you got your money’s worth.

To that point, if you guys are interested, check out Convict Conditioning, and C-Mass by Paul “Coach” Wade. Good stuff in these book.

Solid work by everyone – none of these exercise are easy, but when stacked together it adds an extra wrinkle, like how much the quads hurt when doing merkins after you have smoked in doing split squats.

A few notables

Paper Jam is getting strong, crushing the merkins thru the entire workout.

Thanks to Hops and Chelms for keeping YHC honest and on point – have to be able to take it if you are going to dish it #statlerandwoldorf.

BlackJack and Seville joined us from Metro – thanks brothers – great to have you and strong work.

Walk-outs hurt after all the chest work

Bridges are no joke – we need to work our backs more and those will work, even if they do look funny.

Thanks for the opportunity to lead this great group of guys. Always a solid strong group week in and week out.

Also, thanks to all who showed up early for trash pickup. We need to take care of our AOs and communities where we work.

If YHC missed anything , please shout out below. Workout brain and all YHC is certain he missed a lot.

Announcements:

Clean-up will happen at the AO about every quarter.

Need to do the same at other AO’s to give back and make them better places because of us.

5 year anniversary for F3 Party – March 5th – If you are going, go ahead and sign up so they can plan accordingly instead of waiting until the last minute.

Centurion Qs’ filled up thru April – if interested in Qing – Reach out to Margo or Chelms.

Champagne Out.

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