Your kids are out of school and you need to get some time away from the wife, sooooo why not join us at Thrive for your dose of Happy’s (that’s me) Holiday— P-Angel (Pain-gel) Tree workout!
It is Christmas season but that doesn’t mean I have to be nice with the presents I give out to the PAX.
Bring your Santa hat and your holiday spirit and get there early!
The men of Outland threw down a challenge: Whichever of our AO’s drew the most Pax on December 19th would win, the losing AO would have to do 100 Burpees per man the following week. Challenge Accepted!
37 men (including 4 FNGs and a 2.0) proved their commitment by posting this morning. Here’s what they got for their time.
COP in cadence
12 SSH
12 Squats
12 Merkins
12 Days of Christmas (with a tour of campus)
1 Super Burpee (burpee with 5 merkins) At Teacher Lot
2 Deck Squats by Courtyard 1
1 Super Burpee
3 Jump Squats by Courtyard 2
2 Deck Squats
1 Super Burpee
4 One-Legged Good Mornings at bottom of hill
3 Jump Squats
2 Deck Squats
1 Super Burpee
5 Burpees at top of hill
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
6 Diamonds IC on sidewalk
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
7 Squats IC near back porch
6 Diamonds IC
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
8 Merkins IC on sidewalk
7 Squats IC
6 Diamonds IC
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
9 Lunges (we were at the bridge, so we lunge walked across the bridge and back)
8 Merkins IC
7 Squats IC
6 Diamonds IC
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
10 LBCs IC on sidewalk
9 Jumping Lunges IC
8 Merkins IC
7 Squats IC
6 Diamonds IC
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
11 Mountains Climbers IC at side wall
10 LBCs IC
9 Jumping Lunges IC
8 Merkins IC
7 Squats IC
6 Diamonds IC
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
12 Makhtar N’Diaye IC side lawn
11 Mountains Climbers IC
10 LBCs IC
9 Jumping Lunges IC
8 Merkins IC
7 Squats IC
6 Diamonds IC
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
Grab a Rock you can be proud of
12 Curls IC
12 Overhead Press IC
People’s Chair, assorted Leg Raises and Air Presses
Run up to top lot, Partner up.
Partner 1 does Bear Crawl to first light post and back while Partner 2 does LBCs.
Flapjack
Mosey down far steps and back around to wall.
More People’s Chair, etc.
Mosey to front porch
12 Box Jumps, 12 Dips, 12 Derkins OYO.
Rinse and Repeat.
Mary
25 Heels to Heaven IC
25 LBC IC
25 Bicycle IC
12 Russian Hammer IC
25 Dolly IC
Moleskin
Ice9 and I are grateful for each of you men who posted today! Who knew that after starting a little over a year ago, from our very humble beginnings, we would be able to draw 37 Pax on one frosty Saturday morning, to push each other through a workout, and encourage each other through the hard work that is Life.
But that is the true beauty of F3. Creating friendships that carry us through job changes, health crises, and anything else the Sifter throws our way.
The accountability to not just show up in the Gloom, but to Show Up in Life, as leaders in our homes and communities.
Aye!
Sign up for the Joe Davis Memorial Run, great cause and lots of F3 Pax.
https://joedavisrun.racesonline.com/register
With Temperatures at 27 degrees, a crisp cold wind and early on the first Saturday in what many were able to call this morning their first day off for the Holidays….8 Pax decided to bundle up and grip, pull, drag, press and swing frozen Iron for an hour at Olympus
The Thang:
Warm Up: Cross-Fit Style Pyrmaid for Time
– QIC partnered up Pax in groups of 2 based on ability level
– P1 and P2 went head-to-head
– 10 Burpees; 20 Pull Ups; 30 Sit Ups; 40 Merkins; 50 Squats
GEAR TIME: Partner up
– Form in to 2 groups; P1 joins group in Kettle Bell Circle and performs non-stop exercises until P2 finishes with Gear Station
– P2’s group line up to move HEAVY gear to cones and back
– Flapjack; Rinse and Repeat for 12 cycles
Stations Included:
100 Lbs Fire Hose Drag
Bear Crawl While Pulling 125 Lbs Sled
Inch-Worms with 2 10 Lbs Plates under feet
135 Lbs Dead Lifts Non-Stop
Forward Squat with 80 Lbs Ruck
Overhead Squats w. 65Lbs Ollie Bar
Kettle Bell Exercises Included (and all were 30 reps each round):
KB Swing; Goblet Squat, High Pull, Lawn Mowers, Overhead Press, Tricep Extensions, Bicep Curls, Etc…
Football Challenge with Mary
– 8 Rounds
– 2 Pax at a time took turns being QB and Receiver (2 rounds per team)
– Team calls exercise and IF 20 yard pass is dropped, penalty was we all had to DOUBLE the reps from said called exercise
Moleskine,
Great efforts in the bitter cold today, especially for Witch Doctors 2.0 (RAD) who joined us today. The 14 year old really stepped up and made all of us old guys drag behind! Nice work young Jedi.
For the rest of the team, as always at Olympus the workout was fun…guys were entertaining, laughing and really giving it their all! I’m going to feel this one all weekend.
As always, it was an honor to lead the team today.
Respectfully,
The Hoff
Completely Veteran crew of 20 decided to start their Saturday off right and ignored all the Twitter chatter about how tough it was going to be.
Quick disclaimer was given and off we went.
Short mosey to the frozen fields for a quick COP.
5 burpees oyo
15 Imperial Walkers in cadence (mumble chatter started ramping up here – YHC said he had turned over a new leaf and no more angry Q – so the pax were trying to prove that wrong)
5 burpees oyo
10 slow pause squats – in cadence
5 burpees oyo
5 slow pause merkins – in cadence
5 burpees oyo
Everyone appeared to be warming up – so enough of that on to the main event:
The Thang.
The Escalator:
5 jump squats, 5 diamond merkins, 5 box cutters (thanks to Tuck), 5 burpees – AYG – 75 yards
10 jump squats, 10 diamond merkins, 10 box cutters, 10 burpees – AYG – 75 yards
15 jump squats, 15 diamond merkins, 15 box cutters, 15 burpees – AYG – 75 yards
20 jump squats, 20 diamond merkins, 20 box cutters, 20 burpees – AYG – 75 yards
25 jump squats, 25 diamond merkins, 25 box cutters, 25 burpees – AYG – 75 yards
30 jump squats, 30 diamond merkins, 30 box cutters, 30 burpees – AYG – 75 yards
25 jump squats, 25 diamond merkins, 25 box cutters, 25 burpees – AYG – 75 yards
20 jump squats, 20 diamond merkins, 20 box cutters, 20 burpees – AYG – 75 yards
15 jump squats, 15 diamond merkins, 15 box cutters, 15 burpees – AYG – 75 yards
10 jump squats, 10 diamond merkins, 10 box cutters, 10 burpees – AYG – 75 yards
5 jump squats, 5 diamond merkins, 5 box cutters 5 burpees – finished.
This veteran crew crushed this so extra time left.
3 man sprint grinders – approx. 50 yards for 10 minutes
5 minutes of Mary
50 x flutter kicks in cadence
elbow plank – up to hands – right hand high, right leg high, regular, left hand high, left leg high, regular – back to elbows.
3 ten counts from Hops, Haze and Spak
We are done.
NMM
YHC hasn’t posted on Saturday in a while – normally keep Saturdays open for the 2.0s but when Hairball asked YHC to come Q at DZ – YHC couldn’t pass it up. YHC’s second F3 post ever was at a then site Q’d by Haze and Radar Day Zero and it was also the site of YHC’s first Q.
Thanks for the opportunity to come back out and Q and for coming out in the cold and joining me.
This one was a smoker – have done the escalator before but only up to 25 – charted new territory with the 30. Maybe next time YHC will try 40.
YHC also said he had turned over a new leaf, but the old angry Q did arise a couple times due to some interesting form on jump squats – wanted to make sure Haze got his money’s worth and wasn’t disappointed.
It was a really great veteran group out today – most pax YHC has been posting with since he started F3 2.5 years ago. It makes the workouts, if not fun, at least manageable.
Great to see Philmont back out again – we have missed you man – glad to have you back out.
Also great to have Radar’s new 4.0 – Murphy join us – that dog is going to be a beast.
Thanks again for joining YHC out today for a “fun” time – it really was a great group of guys – and an honor to lead this group.
Lots of chatter today so YHC knows he missed some – shout out below and share.
For those keeping track here are the statistics:
200 burpees, 180 jump squats, 180 diamonds, 180 box cutters (which hurt more than expected) and over 1000 yards of running.
Announcements:
If you need any work done around the house or to your car – use the F3 Nation website to see if you can find a member of the Pax to help.
Sign up for Joe Davis
Everyone stay safe and enjoy your time with your families this Christmas season.
Champagne Out.
As most men of The Rock are aware, posting a Flipper led workout is likely going to be a bit… different. Aiming not to disappoint this morning, and in keeping with the most important event this December (I joke, I joke,) YHC cooked up a little thematic workout in keepings with the training practices of the ancient Jedi order (ok not really.) The bitter cold kept many a potential padawan learner safe in their fartsacks but 5 brave souls stepped out into the sub-freezing weather to engage in the games.
The Thang:
Mosey around the front of the church to the courtyard where we joined the COP:
-SSH X25
-“High Speed” IW X25
-Low Slow Squat X10
-Merkin X10 into 6 inches for 10 count
-Mountain Climber X15 into 6 inches for 10 count
-Peter Parker X15 into 6 inches for 10 count
-Parker Peter X15
After explaining the premise of the games, 6 events of a different theme the two teams were divided (YHC, Hopper and Boerewors were Blue vs. Gummy, Taffy and E-trade on Red) and we set off. The simple premise was finish the event first and then, as a team, count off in cadence merkins for score. These games went as follows:
Jedi Intelligence: Each team was given a hint to find the source of “their power.” Once the clue was deciphered Red Team and Blue Team set off at a run to gather up what was found to be a saber of pure energy (or tubular plastic with sound effects if you want to get literal.) Red returned first and managed a single Merkin before Blue straggled in.
Jedi Speed: After a mosey to the front parking lot the race was explained, each member sprinted down to the end of the lot, around the median and back as those waiting their turn assumed side-plank. The race was neck in neck until the final leg where E-trade pulled out to a COMMANDING lead (that boy is quick.) Mercifully Red couldn’t get their act in gear quick enough to get anything more than 1 Merkin (score is now 2-0)
Jedi Endurance: Mosied to the soccer fields where a Burpee (yes Burpee) relay began. This clearly was the most confusing event of the day as it was designed for teams of 4 at minimum so we audibled. The concept was three stations where the participants ran the circuit and there where stations where we performed burpees awaiting the handoff of the saber… this did not work as intended but many burpees were had and Red once again go in a single Merkin (3-0)
Jedi Agility: Mosied to the car where we had a relay of tap-the-line (or quick feet) where, yet again, the pax were a bit stymied by the concept but this time it was the exercise. A relay of sorts occurred and those waiting did star-merkins… We’ll save you the gruesome details but no clear winner was established.
Jedi Accuracy: Mosied to the baseball field where our proton-torpedoes were waiting (tennis balls.) As Luke once said “I used to bullseye womp rats from my T-16 back home, they’re not much more than 2 meters,” a roughly two meter stone target was erected. The premise was to lap the field as a team and each member got one throw at the target, if all three missed there would be a 15 burpee penalty. Blue hit on first shot and got off to a commanding after on first lap, but then failed to hit with a single shot going into the third. Red did connect and got a goodly distance in front to win the race, but again was too disorganized to get many merkins in (I think the count was 4 bringing the score up to 7-0.)
Jedi Power: Partner Carry Relay for about 25 yards, run down as a team, return. Every pax carried every other pax on the team. Blue Crushed this event (maybe because the ~120 lbs. Taffy had to carry his 1.0) and ground out 5 merkins to close the races. This left us with a final score of ~7-5 which was pretty generous considering how badly Blue was beat in speed.
Wrapped up with a merkin challenge finisher which started with max merkins in 2 minutes. Half of your Merkin count in lunges (each leg counted as 1) then half of your lunge count in plank jacks and finally half of your plank jack count in jump squats.
Our final 5 minutes was circle of mary during which we did 30 second sets of Dolly, Flutta, Rosalita, Russian Twist, Heels to Heaven and Freddy Mercury.
Moleskin: It was a lot of fun to get out with Hopper who we hadn’t seen in quite a few weeks and play a little for once. We often take our workouts very seriously so YHC thoroughly enjoyed bringing some game to the pain. I believe the consensus was the pain was still significant enough to call it a first F success. E-Trade was FNG a week ago but clearly will be a dominant force at TheRock for the foreseeable future, the man has some good wheels and isn’t afraid to work hard. T-claps for everyone who played along gamely and I look forward to the next time I get to bring the Flipper funk back to TheRock
26 (Twenty Four plus Two 2.0s) Men answered the “Call to Arms” for this morning’s beatdown, in the numbers competition between Outland and our brother site Commitment. Congrats to every Man who came out to be counted at both sites. It was great to see some guys that haven’t been out in a while (Kotters) plus an FNG on such a brisk morning. The bar has just been raised.
The Pre-Run Thang: Double E, Turnpike, Glass Joe, (who am i missing) arrived at 0600 for a 3-5 warm-up run.
The Main Thang
Mosey to Bus parking Lot for Warm-up
Indian Run to SVHS parking Lot. 4 Count Partner Sit up painstation toward that end to let everyone catch up.
4 corners around the parking Lot. x20 each corner
Round 1
Round 2
G. Gordon Liddy (Modified)
Tires, Bells and Plates (4 minutes per station)
Station 1
Station 2
Station 3
Station 4
Indian Run with 5 Merkin bonus back to SVMS Bus Lot
COT: Great Work by all this morning.
Moleskin: Ther were too many guys for me to see everythign that happened this a.m. so (Audience Participation Required) Login and leave at least one comment about a memorable minute from this mornings beatdown. Here’s a couple of notes to get you started.
5 pax, including 1 with a ruck, embraced the frozen gloom this morning. Slim Fast arrived showing off his new Bright Orange Winter Gloves. They could not be missed, but his hands stayed warm. VSF planted, disclaimer given and off we went.
Mosey to the Frozen Tundra of OP for warm up.
SSH X 15 IC
IW X 15 IC
Low SLow Squats X 15 IC
MC X 10 IC
Toy Soldiers for 10 yards
Jail Break arrives on the scene to join us. #betterlatethannotatall
Mosey to Concession Area for some Circuit Work
1st 2 rounds – Dips, Step Ups, Incline Merkins
Slim Fast, always looking out for his brothers offered up some gloves in his car to Jail Break. They moseyed back to the parking lot for the gloves we did the following:
1 round – Dips, 1 legged squats, derkins
LBCs until Slim Fast and Jail Break returned.
1 more round of Dips, 1 legged squats and derkins.
Mosey to the school and grab a piece of the wall for People’s CHair.
3 rounds – 2 with 50 air presses and 1 with Frankenstein.
Mosey to other parking lot for modified starfish X 12 of each exercise.
Merkins in the middle with CDD, Lunges, Monkey Humpers and LBCs in the corners.
We did this for a little while. Move across the street to the church to play with some rocks.
Partner up and grab a lifting rock per group.
P1 runs to first telephone pole and back while P2 does exercise. Flapjack.
We did curls, presses, squats and presses with feet up. Put rocks back and mosey back to the school playground.
2 Rounds of 5 Pull Ups, 10 Merkins, 15 squats.
Mosey to front of the school for BTTW X 2.
Back to launch for Mary
LBC – Left, Center, Right x 15
Dolly X 12
Rosalita X 12
Flutter X 12
Freddy Mercury x 12
Protractor with degrees given by pax.
A couple of hanstring stretches. Done!
Great group out this morning with lots of 2nd F along the way. tclaps to Geraldo Rucking throughout. Slim Fast got a special deal on Bright Orange Gloves. We were all jealous and are all probably heading to Gander Mountain this weekend to get some. Great to have Jail Break out with us this morning. Look forward to seeing you out again. Daisy and Marge always strong and pushing each other. Daisy will be a Dad for the first time soon hopefully in the next week. Prayers for you guys, it’s awesome, enjoy it.
Thanks for taking us out strong Slim Fast as we head into Christmas week. Grateful for all that YHC has been given. Thankful for the pax of F3 and look forward to a great 2016.
Announcements
1)No Ascent next Saturday. Post at one of the other AREA 51 sites.
2)Mountain Goat will be next Saturday due to Christmas on Friday. 5:15 at South Charlotte Middle. Moderate Running workout getting you ready for Joe Davis Run.
3)Joe Davis Run – January 9th in Rock Hill. Sign up! You will be glad you did!
We began with a hasty mosey from the Vine to the top of the Ballantyne Village deck. At the top level, we scaled each pylon (watch out for the ice!).
20 Side straddle hops
20 Imperial walkers
25 Mountain climbers
Keeping with the Christmas theme, YHC hosted a nasty white elephant Christmas party. In a typical white elephant gift exchange, a person chooses a gift and unwraps it, the next person may choose to steal the opened gift or pick from the pile. If your gift is stolen, you may pick a different opened gift or go back to the pile. At our party, YHC prepared 50 “gifts,” or exercises on note cards. JRR Tolkien selected first – 1 min of balls to the wall. Each subsequent pax had the choice of choosing from the deck or “stealing” for a repeat of a previous exercise.
Exercises selected (not necessarily in the exact order)
Moleskine
YHC was pleased to see a big group for the party. The crew was in good spirits and I didn’t hear any negative mumble-chatter. We did far more running than I expected, but that’s not a bad thing. Let’s hope the white elephant becomes a holiday tradition.
Announcements
Joe Davis Run
Jan 23 – family hike, details TBA
It was 5 min before we were to head into the gloom when we realized yeti, our VQ was no where to be found! Come to find out that he and Peacock were pulling a Semi Gloss and getting that last minute of alone time as they sat on the throne. Yeti returned to the parking lot where he gave the disclaimer and off we went to the football field.
COP-
20xSSH, 20xmerkins, 20x IW, 20x slow squats, 20x lbcs
Mosey to goal line and ran suicides. Ran to 30yrd and did 20 Merkins. Ran back to goal line. Ran to 30 for 20 Merkins and then 50yrd for 20 burpees and back. Ran to 30 then 50 then other 30 for 20 lbcs and back. Ran above yardage w exercise and finished at other goal line with 20 flutters.
Mosey to top of stadium and partner up. Partner 1 runs to parking lot and does 20 squats while partner two does dips and Merkins. Flap jack. Rinse and repeat with partner 2 doing flutters and Freddy mercurys.
Stay near playground and keep your partner. Partner one runs to top playground and does 10 pull-ups while partner two does Merkins. Flap jack.
Mosey down to bottom of grandma mtn. Partner 1 runs to the top while partner two does Merkins. Flap jack. Rinse and repeat w diamond Merkins and then wide arm Merkins.
Mosey back to parking lot to finish up w Mary.
Well done Yeti on your first Q! It was strong and many were gasping for O2.
Skywalker was quick to try and get yeti off his game w some harassment during COP. Yeti didn’t budge and kept going.
Spackler was taking the place of Bush with his non stop chatter which soon subsided when yeti called for 20 burpees during the suicides.
If your younger than 30 yrs old (Dolly wood and Peacock) please stop talking about your “injuries” as those of us that are post 40 don’t want to hear it!
Welcome Cougar (FNG)! Glad you came – hope you enjoyed.
Announcements-
no Jevlar next Fri. Merry Christmas.
Take a new toy tomorrow to wherever you post!
Joe Davis Run – Jan 9. Sign up
Congrats to Bedford T as he became a Dad a few weeks ago! Welcome back.
Thanks Dollywood for leading us in prayer.
9 Hardcore pax showed up this morning to make sure the bus drivers got their day off to a great start.
#Warm Up:
Mosey around the bus lot and back.
#The Thang:
Line up against one island facing the bus lot and far away island. One person will sprint to the far island, do the prescribed exercise and spent back. The remaining pax will remain in line and do their exercise AMRAP until everyone has gone.
Round 1:
Round 2:
Round 3:
Round 4:
Round 5:
#Mary:
#Moleskine: