8 lunkheads came to play on what they quickly realized is the greatest day on the calendar…YHC’s birthday. Read below how we got stronger than you.
SSH X 20
Merkins x 10
CDD x 8
20 swings
10 cleans
8 snatches
20 swings
10 squats
8 clean and press
20 swings
10 2 handed press
8 high pulls
Notice the rep total…I’m 38 today. Enough with the birthday crap. Let’s keep lifting.
As a circuit, doubles, 3 times through
3×3 (heavy)
Squat
High pull
Clean
Snatch
As a circuit
3×10
Tricep ext
Lawnmowers
Lying down two handed press
Lunge
Tea bagger
Reverse lunge
No Mary at Meathead. We lift for 45 minutes.
Moleskin: Well, 38 today, so I incorporated that in the reps and it worked out well. Great to have Run Stopper pay us a visit and sling some bells. The rest of us out there today are meathead regs and it shows. We’re freaking huge. I appreciate all of the support over the last year and a half, coming out to Meathead and what it can do for you physically.
Announcements: click the link to help Run Stopper’s son, Cole,complete the Appalachian Trail. https://www.gofundme.com/75fs3yn8
Yes, this Pre-Blast is a bit on the early side but with tonight’s festivities who knows what tomorrow will bring and YHC is feeling productive while 1/2 2.0’s nap. Also, as this is my VQ and VPost and I want to make sure this works….
With Mermaid, Hairball, Frasier, and Gummy setting the standard for a PB and wanting to #MakeFastTwitchGreatAgain YHC felt the peer pressure to PB.
Raintree is cool and all but honestly #ImJustNotThatInToYou. Therefore we will be venturing into Northern Territory and maybe? trying something new. Change is good, right?
Leaving from SCMS promptly at 5:15am we will head west on 51 until we get to Rea Rd. Make a right on Rea and travel until we reach Carmel Estates Rd. Taking a left on Carmel Estates we will mosey until it dead ends on Parview Dr. Take a right on Parview until we reach the nexus of the universe (Parview Dr. and Parview Dr.). This will be our staging area. From there we will run intervals of the Parview loop. It’s about .55 miles and reminds me of a roller coaster (not to mention the obvious shape that shows up on my Strava map). Everyone likes roller coasters, right? #Carowinds Also, YHC created a Strava segment for this loop on a preview run this morning so let the challenge begin. Hopefully we can get in 4/5 strong loops before heading back to campus around 6:00am. If we get 4 loops in we are looking at a total around 6.3 miles. We will regroup as necessary on the way out and back with manly stuff that doesn’t involve a 10 count #Chelms.
And for those PAX that are concerned about how their stomach will be handling the excellent culinary decisions of today/tonight/tomorrow #wings #sausages #beandip, never fear. YHC has scouted out a neighborhood that includes not 1, not 2, but 3 porta jons, #NoLines #PickYourPoison.
Have a great day, be safe tonight, see everyone Tuesday morning.
#KeepPounding
12 Brave souls joined in for a heart-pumping workout
Warm Up:
In Cadence
SSH – 30
IW – 30
Happy Jacks – 30
Alternating Shoulder Touch – 30
Mountain Climbers – 20
Merkins – 20
Light Jog around the parking lot to start with my version of Ascending Curb Crawls adding a Boo Boo Bear Crawl after each 5 crawls to add to the burn.
10 – Ascending Curb Crawl (Bear Crawl with Boo Boo Bear Crawl + Ascending Derkins)
Slight recovery jog over to the 1st of 7 parking lot lights where we started alternating exercises with a jog in between lights for the first two rounds. And if our Thighs weren’t burning enough for the last round we replaced the jog for Wrestling Squat Shuffles.
Blimps (x3) –
Civilian Count
5 – Burpees
10 – Lunge Jumps
15 – IW
20 – Merkins
25 – Plank Jacks
30 – Squats
35 – Plank Claps (with Partner)
Jog over to courtyard for 2 rounds of peoples chair (LL /RL) and shoulder air presses.
We finished up with a light jog back to the start and Ab work.
Abs (x2)
In Cadence
Dolly
HTH
LBC
Rosie
LBC
Great Job Guys!
Announcements:
March 5th – F3 5th Anniversary Dinner – Music Factory Dinner – Sign Ups on F3 Site
April 9th – Spartan Sprint – Team Run – Team Name – “F3 Warriors”
Special Thoughts:
Dirty Birds Mother “Millie” is battling cancer and going in for surgery this week. Prayers for a full and speedy recovery.
Thanks to Transporter for taking us out.
Posted on behalf of Silicon
9 strong pax showed up on a 27 degree morning to cover most of what the Calvary campus has to offer. We didn’t cover every inch, but we came close. In our exploration, we covered over 3.5 miles and never left the address. After a shovel flag plant (not easy when the ground doesn’t want to give), and a quick disclaimer we headed to the basketball court lot for:
Warm Up:
Game Plan:
We headed to the pine trees at the entrance to North Face, we partnered up and Partner 1 ran the NF hill/circle with 10 merkins thrown in at the top of NF. Partner #2 ran to the huge rock at the #4 entrance. Partner #2 did 10 merkins at the rock before running back. When partners met back up at the pine trees, 10 hand slap merkins. Flapjack and repeato.
We ran a second circuit with 10 heals to heaven, followed by 30 leg throws at the meet-up point at pine trees.
One more run as pax up NF for good measure and then mosey to the front parking lot with all of the islands. But, before you get to the islands, pick up a “man sized rock” and head to the first island. Man sized rock meant something more subtle to 7 of us. We all picked something challenging, but nothing that would trigger a hernia. Squid and Pop Tart on the other hand had to practically roll their rocks to island #1 and I think Pop Tart’s was the same boulder that almost squashed Indiana Jones in the Temple of Doom.
Once we dropped our rocks at Island #1, YHC provided the plan. 10 curls for each pax, but as a working recovery, run stair-stepped suicides to each island. That resulted in sixty curls and suicides to six islands and back. Repeato with squats, but we only ran to four island for suicides.
After dropping the rocks back, we huddled up for a merkin circle. All men plank together in a circle. Shuffle in sequence five paces to the left while still planking, do 5 merkins, shuffle five paces to the right, do 5 merkins, shuffle 5 paces to the left, do 5 wide arm merkins, shuffle 5 steps to the right. Take a break. Get back down, shuffle 5 paces to the right, do 5 diamond merkins, shuffle 5 paces to the left, do 5 diamond merkins. Recover.
Mosey to the soccer fields. Ten 75 yard sprints with 10 counts between each one. E Trade was like the Road Runner out there and below through everyone. Pop Tart and Squid were close behind.
Mosey to the hotbox and partner up again. Partner #1 runs to #2 light post while Partner #2 does dips. Flapjack. Repeato with derkins and flapjack.
Mosey back to vehicles and finish up with mary:
That’s a wrap!
Great work men! It was a real pleasure as there was plenty of good banter and convo! There was a little something for everyone today with running (sprints and some distance), strength training, core, etc. The pax never let up! World Tour and Corkage, great to meet you both and strong showing!
Announcements:
Keep coming out to The Rock and bring a friend. We have a tremendous AO and have built a strong set of guest Q’s, including Hops next week. We have tremendous choices (which is a great thing and part of what we all love about F3) on a Saturday morning, but The Rock is a flagship AO for A51 and we want to pump more constant energy into the attendance and workouts!!
F3’s five year anniversary party will be at NC Music Factory in March. Look for more info on website.
Look for a sweet workout from Hops next week! He always brings it!!
Thanks to Squid for an awesome take-out prayer.
Go Panthers!!
Hopper
Wanted to dedicate this one to the Ms that have been therefore for us, challenged us and made us better men. By Ms I am referring to merkin’s and mary’s. Disclaimer given and off we went… about two feet for the warmup.
20 merkins each minute for 10 minutes
Each lap of the Stair/Victoria Secret Block (we really need to start naming these places) we did:
20 Russian twists at corner one
20 Toe Tap crunches at corner two
Up the stairs, down the stairs
20 Merking at the arch
20 Toe tap crunches at third corner
20 Russian twists at forth corner
20 Merkins on the other side of the arch
First lap we did a warm up to ensure every understood the Kiwi leading the pack. Then the order was given to do five more laps. The first one to complete the five would then reverse and pick up the rest of the pack to stop them from any further pain. Tuck, can’t thank you enough for knocking this one out quickly!
In the car park by the stairs partnered up. Partner 1 wheelbarrow and stop at every second white line to do 5 merkins (3 to 4 sets of merkins on the way up). Flap jack with partner on the way down.
The Wall
Like a dog distracted by a squirrel, I got distracted by a wall (un-scheduled). Run a couple of blocks to the wall 10 times up and down.
Mary Challenge
Similar to how we started this fiasco we finished off with 30 mary (combo of toe tap crunches and freddie) or 30 second hold of 6 inches each minute to 10 mins.
Weather was a little colder today so I guess we are back in winter mode. Lads paid there dues to the M’s and think we are all jealous of Mighty Mite who is off to the Super Bown this Sunday (GO PANTHERS!!!). Appreciated everyone pushing it today and as always enjoyed the lead.
The Workout(w/pigskin)
Warm up run-.25m /length of front parking lot and back
COP
SSHx25
IWx25
MCx25
LBCx15
Little JW- burpees/squats
Mosey to field (long way) via bleacher/steps
Lunge/40 yard dash-4X(400 yards)
2 laps with pigskin/merkins at corners/alternate hand/2X
Plankorama/10 count/6″ by Header
Lunge/40 yard dash/2X
Pigskin “redzone” Bowl- loser runs 200 yards/
Cool down
CCBX25
DollyX25 hold for 10 count/Busch
Ball up
Despite the absence of the SF (thanks to the fartsacking Site Q), 16 of F3’s finest really got after it this morning. After a quick warmup of 15 SSH’s and 15 Imperial Squat Walkers, both with messed-up cadences #Qfail, we moseyed to speed bump alley for a little poker.
After pairing up, instructions (probably not enough) were given:
Suicide ladder with the speed bumps – 11 total speed bumps. Each team picks a card when they get back to the start line (YHC had prepared 2 decks of playing cards with different exercises) and keeps the cards for the best poker hand at the end. Exercises were anywhere from 5-15 of:
Merkins (including werkins, partner derkins, handslap merkins, offset, diamond, etc.)
CDD
Burpees
Various Mary (Flutter, Dolly, Rosalita, LBC, Heels 2 Heaven Prairie Fire Mary, etc.)
Bear crawl one speed bump
While YHC was catching his breath after finishing with 12 Burpees, Crab Cake led the pax in some plank-o-rama #Qjack. A quick round of Heels 2 Heaven caught the six, and we moseyed back over to the launch lot. Stopped at the movie theater for some people’s chair and air presses.
Still had about 10 minutes left, so we grabbed some rocks and did some more partner work. Partner one did called exercise while partner 2 ran across the parking lot, then flapjack. We got in chest presses (2 rounds), curls (2 rounds), and merkins (2 rounds). Had about a minute left so we enjoyed some elongated protractor. Time.
Naked Moleskin:
When I first heard of the Deck of Pain, I loved the idea, so figured I’d give it a whirl in my first Rebel Yell Q. The hope was to mix it up and give the pax all a little variety in their workouts. No two teams had the exact same experience, so I hope that kept it interesting. Thanks to Cheese Curd for pushing YHC the whole way #tclaps. We were coasting out front until we pulled a bear crawl. That sucked much more than I thought it would. Curd kept picking Mary exercises and was called out for putting some back. At least we were trying for a little variety. I still think we ended up doing 5 or 6 Mary exercises. My arms were happy after a merkin-filled beat down the morning prior.
Everyone was pushing real hard out there. Great job by Crab Cake and Van Pelt leading the way. Mario’s team was also killing it. I estimated the whole ladder to be about 2.25-2.5 miles, so we all knocked that out pretty well. I think Mario’s team also won the poker game with a straight flush. They were supposed to get a prize, but another #Qfail happened. Cobains.
Loved seeing the competitive nature of a bunch of guys during the rock work. Big Tuna and Heartbreaker were taking on all comers on the short sprints.
As always, it was a pleasure to lead through the gloom. I hope you all came out a little better (and a little sore).
#KeepPounding
On a chilly morning that was the eve of the Super Bowl eve we had a strong showing with 16 guys posting for the Filthy Fifty workout at Kevlar. The goal was simple, incorporate as much of the local gear as possible into the workout and make people push themselves to complete 50x of various exercises.
Disclaimer for the men and we were off.
Warmup – Hershel Walker
5x – 10 merkins, 10 push ups and sprint 50 yrds
Workout –
Filthy Fifty
Each Exercise was followed by a lap around the field. The lap included 1x dip, 1x pull up, high knees through tires, climb over wall and bear crawl under 3 hurdles.
Exercises
50x – Merkins – 1 lap
50x – Squats – 1 lap
50x – Shoulder press (w/ rock) – 1 lap
50x – Lunges (each leg) – 1 lap
50x – Mason twist – 1 lap
50x – Burpee’s – 1 lap
Bonus – 50x – Carolina Drydock – 1 lap
Ladder on the Hill
Included backwards run/jog up hill with merkin ladder to 7x
Hershel Walker
5x – 10 merkins, 10 push ups and sprint 50 yrds
Mary
25x – Flutter in cadence
25x – Mason Twist
25x – Flutter in cadence
Great work by all out there this morning. It is always great to see everyone pushing themselves hard. Thanks for the help putting everything back in place.
Announcements – None, guess everyone was looking to cut out of there
14 Goats braved a light flurry of snow, a strong head wind, and the promise of max V02 consumption to join another installment of F3 Mountain Goat! As we gathered in the unfamiliar yet expected blustery February darkness, this is what awaited the Goats of F3:
1. Warm-up down Strawberry and back to SCMS
2. Dynamic stretching back to starting point on Strawberry Ln.
3. From the starting point run :30 seconds at I-pace, then jog back to starting point
4. Rinse and repeat :30 seconds, jog back to start, then rinse and repeat 1:00 minute and jog back to start.
That is Round 1… do 5 Rounds total.
5. Bonus Round: 2x 1:00 I-pace, with :30 second recovery, then audible I-pace to Hwy 51 (approx. 1:30), mosey back to parking lot.
DONE! 5 – 5 1/2 miles completed. EXCELLENT JOB!!
Moleskine
Excellent job out there this morning! It was pretty brisk with the blustery wind and light snow flurries to start with, and yet 14 Goats were not deterred!
Triple claps to Redlegs and Carlton who both posted for their respective 2nd posts each. Both of you did great, and are more than welcome to join us as much as you can!
Insomniac lived up to his billing as he was pulling in as we were leaving the lights of SCMS… Better to have you late than not at all! Plus, you worried me last week being on time… I thought you might have been having a mental lapse of some sort, so all was right this morning!
Nuke was uncharacteristically later than Insomniac, but found us just in time to deplete some O2!
Brat and Mr. Brady led the parade for each segment, but Voodoo wasn’t far behind. I also noticed that no one was ever too far behind, and each segment we were all pretty consistently distributed when YHC called “time”, which is the whole point!
Great to also have Venus back out after a few weeks, and Huggy Bear returned from brief illness.
I had to call an audible at the end based on good advice from the PAX to not go further away from SCMS for the final segment. Next time, we will add the Bonus round in earlier so we get to do the full 2:00 run.
Announcements:
1. Venus’ friend Joe Miller is battling colon cancer. There is a 5K on 3/5 called Get Your Rear In Gear . His team is called “It’s Miller Time”… consider running or giving to the team.
2. Ballantyne group is starting a Sunday morning run. This Sunday at 6:00 from Kohl’s at Marvin and Rea Rds.
3. Talk to Brat or Turkey Leg if interested in participating in the Blue Ridge Relay. For Insomniac’s sake… you’ve already started training!!
Union County beatdowns have been growing in number of PAX and sites over the past couple of years and the preferred pain delivery system has been the straight up F3 Bootcamp. Pure and simple. While that remains the mainstay of our area, the Site Q’s of Overdrive (YHC & Hair Band) have had conversation with some of the local leadership and decided to add a little diversity to the mix. The solution… a reboot of F3 Overdrive.
Gear is the new name of the game at this site.
Hairband kicked off the new direction last week with 45 minutes straight of Kettle Bell Swings and Merkins (BB http://f3nation.com/2016/01/29/man-down-6/ ). While some of the chatter went the wrong direction, hip thrusting techniques and posterior region thumb placement, the pain went decidedly in the right direction. That was week 1…
5 Strong PAX showed up for Week 2 this a.m.
The Thang:
Mosey around the middle school perimeter with some painstations along the way to get warmed up and back to the bus waiting area (Upper Gear Stations). Pick up a station of choice and begin cycling through. Once you’re through the Upper Gear Stations beat feet down to the Lower Gear Stations down on the dirt access road behind the school cycle through and repeato.
Upper Gear Stations
Run to lower
Lower Gear Stations
Run to upper
Repeato, uhmm… almost.
6 MoM
Flutter, Dolly etc
Moleskin: Strong work by all PAX this a.m.
Gear workouts have a little different feel than the traditional F3 bootcamp. Not every week will be stations. Some weeks will be purely COP with KBs and other weeks will involve more running. If you don’t have a KB and plan to attend consistently a KB that is the right weight for you is worth the investment. The weekly email suggests some good options for purchasing.
YHC admits a few Q fails this a.m. Fail #1 a little motivational music was planned but the speakers wouldn’t connect with phone so silence. Fail #3 too much time spent on warm up so we didn’t get through 2 full cycles of pain stations. Fail #2 New Core exercise went over like a pile of bricks. Chalk it up to poor direction from the Q. We’ll give it another go in a couple of weeks.
With lessons learned and a couple weeks to find our groove the “re-gearing” of Overdrive is going to provide a good option for Union County PAX to add a little variety to their weekly routine.
Aye!