Warm Up
43 SSH
33 Mountain climbers
24 IW
12 Merkins
22 LBC
Moleskin
Mosey on over to school square for as quick peoples chair with some air presses then to start 3 rounds of Burbee box jumps in sets of 10 with a peoples chair for rest and relation:)
Mosey over to the rock pile with a quick stop to do a couple more buries and a little mixed in ab work
Grab a Friend and do a round of 7 presses at the top and 1 Burbee at the bottom while adding a burbee after each round of 7 shoulder presses at the top till both top and bottom added to 14
Mosey over to the school benches with protractor abs on the way, grab a bench 15 dips, 15 Derkins and 15 Low Slow squats (x3)
Running close on time but haul tail back to the front of the school with a quick round of american hammer before a solid jail break to the cars
Overall, brisk morning with a crazy crew that just wants to challenge each other to be better than we were before we left our fartsacks at 450 that morning. The Q couldn’t count this morning so YHC just finished the warm up at random numbers to keep the pax guessing till the beatings commenced.
15 men, made it out on this cold fall morning. The fun went like this:
The Warm up
25 SSH In Cadence
15 Merkins IC
25 Imperial Walkers IC
25 Mountain Climbers IC
25 LBC IC
25 Dolly IC
Mosey over to first courtyard
Peoples Chair air shoulder press IC x 30
Mosey to the hill.
Elevens, starting with 1 Burpee at the top of the hill and 10 jump squats at the bottom. Finishing with 10 Burpees at the top and 1 jump squat at the bottom.
Mosey to the back of the school, partnered up, partner 1 did inclined Merkins while partner 2 ran up the stairs and did 15 box jumps, then switched. Then Partner 1 did hand rail pull-ups while partner 2 ran up the steps and did 15 box jumps and switch.
Mosey to the bridge, Bear Crawled across the bridge. Mosey to the concession stand and did people’s chair and some more shoulder air presses.
Mosey to the Track, ran to opposite end of the track and did 15 Merkins IC, 20 Rock Coppers IC and 25 LBCs IC.
Ran to the opposite end of track and did 25 Carolina Dry Docks IC and 20 Bicycle IC.
Then Indian Run for one complete lap to the track.
Mosey to the retaining wall across the Concession stand and did 25 Dips IC
Mosey to the bridge and walk lounge across the bridge.
Mosey Back to the parking lot, where Doc McStuffins had a trunk full of surprises ranging from 10 to 45 pounds, proceeded to do Thrusters with weights 15 reps, then partner up and did sit ups with various weights passing the weights back and forth to each other’s partner, then did 10 more thrusters with weights IC.
Then finished with 25 Dollys IC and 20 Elbow to opposite knee crunches IC.
Moleskin
What a beautiful morning and what best way to started than with this amazing group of guys. Nice work on the hill, that was a tough one I don’t know what was harder the Burpees at the top or getting up the hill, Dasher and Short Circuit flew through it, good work. I was impressed with Frack today he is definitely getting faster and was right next to YHC and Dasher on the track, Cheddar is a bullet that guy can run. Proud of Turtle, Popeye, T-Ball and Shop Dog, this guys have been posting regularly lately and it shows on their workouts. Snowflake and Transporter were strong throughout the whole thing as always. It was nice to see Mr Miyagi, he made the weight exercise look effortless. Bouncer and Snaggletooth good work I hope to see more of you in the future. Thank you to Dasher and Stump Hugger for the advice during the workouts. Thank you to Snowflake for all your support.
Announcements
Snowflake encourage attendance for next Saturday, since we are competing against to see how has the most attendance losers will do 100 burps per PAX as one set.
Transporter mentioned that Spartan races will start on April and we are trying to make a team.
8 PAX scraped the frost of their pumpkins to create some body heat at Ascent. After being properly disclaimed that Slim Fast + Sensei is even less professional than a single non-professional, off we went:
The Thang
Slow mosey to Harris Teeter with 5 stops along the way for 5 Merkins each stop.
At Harris Teeter, circle up in parking lot for COP:
SSH x 20
5 Merkins OYO
IW x 20
5 Merkins OYO
Peter Parker x 10
5 Merkins OYO
Low Slow Squat x 20
5 Merkins OYO
Parker Peter x 10
5 Merkins OYO
Line up in parking lot.
Do 2 lines of suicide then run to end of parking lot. Rinse and repeat back to start.
Same thing, but backwards run.
Same thing, but lunge walk.
Mosey back to Olde Providence with stops for merkins along the way… 5 x 5.
Sensei took us to the playground for 4 circuits of:
10xPull-ups (suppine or regular)
10xSquats
10xCDD’s
Sensei then took us to the concession stand for 3 circuits of:
10xDips
10xStep-ups each leg
10xMerkins (R1 Decline, R2 Incline, R3 Diamond)
Mosey to football field for partner work.
Start in middle, P1 runs to one end, and P2 runs to opposite end. Both do called exercise, then run back to middle. Wherever partners meet, turn around and run back to the end to do called exercise… do that 3 times.
Rd 1 10 Squats (x 3)
Rd 2 10 SSH (x3)
Rd 3 10 Merkins (x3)
Rd 4 10 LBC (x3)
Mosey to school bldg… Grab some wall. 4 x 1-minute with 50 single count arm presses.
Done! Approx. 2.5 miles covered!
Moleskine
Speaking for Sensei, we both were honored to lead the PAX this morning. This is a great workout, and always great to spend the first part of my Saturday with you boys! Thanks to Pele for the invite!
Everyone did great, as expected! We were definitely merkin-heavy today… mainly because that is what I need the most! Strong work by Fizzy and Empty Nester! Triple 7 was pounding out the pull-ups like they were nothing!
Goon, Marge, Sensei and Pele, also strong… you guys never tire out!
Pele took us out in prayer.
Announcements
1. Christmas Party next Saturday
2. Joe Davis Run on 1/9… great cause… get signed-up!
3. Talk to Slim Fast if you are interested in running in the Blue Ridge Relay Sept 9-10. We are filling out a 12-man team, and want to get guys on a team who have not done one before. It’s a blast! Each runner runs about 13-15 miles (+/-) over 3 legs, and in order… so you run, then 11 runners run before you run again. Email me at mcalisterlance@gmail.com if you are interested.
Eight posted for Outland, with one wearing knee socks with bearded trolls on them and one bearded troll wearing knee socks. Not sure what to make of the scenery, and somewhat rolling the dice with a belly full of Christmas snacks from last night, we headed off into the frost together.
THANG:
Group run to the large rock pile near practice field – grab one that makes your momma proud. Mosey with the rock to the HS back parking lot.
Warmup COP w/ Rock
Partner up – P1 runs 500meter(ish) loop, P2 does called exercise.
Couple of Mary exercises to regroup – flutter and protractor.
Return Rock to Pile and line up across practice field
11s across the full length of the field – Merkins and Squats. Each time you cross the midpoint, 5 burpees.
Pinball group run back to parking lot.
Mary under the handrail bars
MOLESKIN:
ANNOUNCEMENTS:
Random side note: The M got me a boot and glove dryer a few weeks ago so I would stop reeking up the downstairs bathroom sitting my hats and gloves on the vent. This thing is great. Dries shoes, gloves, & hats in no time out in the garage. Put one on your Christmas list if Christmas lists don’t offend you these days.
Yours Truly,
Horsehead
24 PAX entered the gloom for another Friday Jevlar adventure. Short disclaimer and off we went.
Mosey to track, 1/2 lap mixed in with some high knees and butt kickers, circle up at the 50 yard line.
SSH x 25 IC
IW x 25 IC
Merkins x 10 IC
Mtn climber x 20
Low slow squat x 20
Mosey to goal line, line up for suicides with exercises mixed in:
Run to the 10 yard line for 10 burpees and back to the goal line
To the 20 for 20 diamonds and back
To the 30 for 30 Mary Catherine’s and back
To the 40 for 40 dry docks and back
To the 50 for 50 Russian twists
Plank at the goal line and reqroup.
To the far 40 for 40 dry docks and back
To the far 30 for 30 lunges
To the far 20 for 20 wide arms
To the far 10 for 10 jump squats
To the far goal line, plank and regroup.
Partner up and mosey to the bottom of Grandma Mountain
ROUND 1
P1 runs up Grandma Mtn and does 5 pull-ups at the playground
P2 Merkins until P1 returns
Flapjack and continue until total 200 Merkins
ROUND 2
Repeato, this time with 300 Squats
ROUND 3
Repeato, this time with 400 LBCs
Mosey back to lot, time for one round of dollies x 20 IC.
COT
Always a fun group at Joust/Kevlar, and today did not disappoint. Welcome FNG Matchbox, hope to see you back out there. Great effort was put forth by everyone out there. Lots of mumble chatter as usual, which makes it a fun time. Thanks to Header for the opportunity to lead, and to Busch for taking us out.
Announcements:
– Sign up for the Christmas party
– Toy drive at Alexander Youth Network, Smokey is Joust Q, led overall by Joker
YHC typically catches up on sleep on Saturdays. Hairball got in touch this week and indicated that the scheduled Q had a conflict and asked YHC to step in. Sure, force me out of the fartsack. And by the way, Day Zero is pushing a “high intensity” theme for the month of December. Pulled into an empty AO lot. The Swede pulled in and it looked like it might be he and YHC. 7 others arrived. Off we went.
1.2 mile mosey south on 51 at 7:20 pace. Stop at professional building. SSH OYO to regroup.
COP
Merkin x 20 IC
Continue fast pace mosey to Charlotte Catholic HS. Through campus and to the top of the parking deck using short deck route. High knees to regroup.
Redemption Set
Start at level 4 stairwell 1 (closest to main building). 10 Jump Squat. Descend stairs. 5 burpees. Left around football field. Stop at scoreboard. 5 burpees. Continue around field. Stop at Cougar Entrance. 20 merkins. Bear Crawl to the crosswalk (approx. 50 feet). Enter deck and take short ramps to level 4. Repeat x 2.
Plank series with high/low plank/leg raises/arm raises. Mary: Flutter x 15 IC/Hold/Heels to Heaven x 15 IC/Hold/45 degrees/Hold/10 count. Flip to high plank. Merkin x 15 IC.
Stair Set
Down stairway 1. 5 Burpees. Over to stairway 2 and up. 10 Burpees at top. Over to stairway 3 and down. 15 Burpees.
Mosey through campus to crosswalk at 51. Jump squats OYO to wait for the light to cross. North on 51 across Carmel. Hit a red light and cruised right through. A bit of good luck. Stop made at light at apartment complex to regroup. Smurf Jacks while waiting.
Civilian Count Merkin Set
All to 10 stay in high plank: Regular/Wide Arm/Diamond/Offset Left/Offset Right/Regular
Continue mosey back to the AO lot. Done.
Moleskin
1.7 each way to Catholic for our Tartarus stop. YHC slightly concerned about the happenings on campus on a Saturday. Turns out, many students on campus for the SAT test. We had a few students offering support for our hard work. YHC reciprocated by offering “good luck” on the SAT test. One female student told her BFF, “I would rather be doing that than taking the SAT.” No doubt. Didn’t stop to tell these youngsters that the correlation between SAT scores and college GPA is roughly 5%. Level of commitment, hard work, and dedication will take you further than a perfect SAT score ever will. Anyway. The 9 men who posted this workout pushed hard for 60 minutes. All stops were active recovery. Warm welcome to McGee who is moving to A51 from Metro. Really solid work today men. That sure beat the fartsack. T-claps to Iron Horse for the takeout prayer. Thanks for the invite to lead the men of Day Zero.
Announcements
Toys for Alexander Youth Network. Joker on Q. You will hear about this at a workout this week. Please consider giving.
A51 Christmas party 12/12. Bring food donations for the Calvary Food Pantry. Questions about party: Geraldo/Baracus. Questions about food donations: YHC (f3mermaid@yahoo.com or @OGMermaidF3.
Thanks to a post I saw on Facebook I had an idea of placing letters next to a workout. Time to show the PAX how much pain is in a name!
The thang:
Hairband Mile
COP
SSH IC X 20
Imperial Walker IC X 20
Time for the pain.
Each letter will have a specific workout attached to it!
Turnpike
T = 15 Squats
U = 30 Arm Circles
R = 15 Merkins
N = 25 Burpees
P = 15 Arm Circles
I = 30 SSH
K = 10 Merkins
E = 1 Minute People’s Chair w/ Air Presses
Countertop
C = 30 Squats
O = 40 SSH
U = 30 Arm Circles
N = 25 Burpees
T = 15 Squats
E = 1 Minute People’s Chair w/ Air Presses
R = 15 Merkins
T = 15 Squats
O = 40 SSH
P = 15 Arm Circles
Hairband
H = 20 Squats
A = 50 SSH
I = 30 SSH
R = 15 Merkins
B = 20 LBCs
A = 50 SSH
N = 25 Burpees
D = 15 Merkins
Glass Joe was next but Q had to save the PAX from the Burpees that were to come. Audible to Sevens
Start at the bottom with 6 Carolina Dry Docks run to the top of the hill and do 1 LBC. Rinse and Repear until you end with 1 CDD on the bottom and 6 LBCs on top.
Time to plank:
PAX planks while I count. We planked until the count of 100
5 MOM
Flutter IC X 20
Rosalita IC X 20
Dolly IC X 20
Freddy Mercury IC X 20
Plank till time!
Thanks to Hairband for taking us out!
Announcements:
Alexander Youth Network Toy Drive! Bring all toys to Cohntertop up until the 19thbof this month.
Joe Davis Run in January
Thank you men for letting me lead you in a crazy semi complicated Q
Chime in of I missed anything!
6 SOBs woke up this morning and decided they were destined for greatness. The type of greatness that men can’t get from the fartsack or any other Friday morning bootcamp (Cough*Centurion*Cough). This is The Brave… A place where iron sharpens iron faster. A place where the bonds of brotherhood strengthens quicker because of the level of red pill pain that we push ourselves and each other through. This is the Brave, join us for more.
Here’s what we did:
The Thang:
Mosey to COP Burpees X 10 OYO, High knee Squat jumps X 10 OYO, Merkins X 10 IC
The Loopin begins:
Mosey over to the top of the stairs beside the Crane Lake (Pond with the bridge named by Dash- my 2.0). Run 1 lap around Crane Lake (counterclockwise), run up the stairs, do 10 burpees OYO X 5. Once you’re finished run around the lake clockwise to the 6 and finish out the loop.
Mosey over to Bull Pond (behind the bull ring). Run 1 lap around the pond (counterclockwise), 20 squats, 20 merkins X 2. Once you’re finished run around the lake clockwise to the 6 and finish out the loop.
Mosey over to the dock at Snake Pond (behind the BofA building). Run 1 lap around the pond (counterclockwise), 20 CDD, 10 in and out planks X 2. Once you’re finished run around the lake clockwise to the 6 and finish out the loop.
Mosey over to the Pull-up bars on the fitness trail. Run 1 lap around the Lock Ness (counterclockwise), 10 pull-ups, 20 dips X 2. Once you’re finished run around the lake clockwise to the 6 and finish out the loop.
COT
Moleskin:
The temperatures were cold, but we warmed up very quickly. Mr. Bean, Fire Hazard and YHC launched from the Vine at 0500 for a 1.4 mile pre run. We stopped by back by The Vine and picked Mic Check, Soft Pretzel and Irish Crème up and off we went.
Great work by all this morning. We never really stopped moving. Mr. Bean smoked everyone on the loops, but Soft Pretzel and Fire Hazard were right on his heels. Mic Check broke his finger at the Thanksgiving Day Football game and the good news is we only heard a little whining. It was great to have Irish Crème back out in the Gloom with us. It’s been a while since he’s been out and we were glad to have him.
It was an honor to lead you men in The Gloom
Announcements:
Today is the last day to sign up for the A51 Christmas Party.
Gladiator Games are next Saturday in Indian Land. Calling all SOBs to attend. We will be clown caring over after Stonehenge next Saturday.
Sign up/Give to the Joe Davis Run.
The preblast was sent out yesterday. Mermaid drew a niffy diagram to help illustrate what my words were trying to say. Surprisingly the majority of the Pax read it. Instructions were given to the Pax that did not study before the test. The idea was to give variety to the workout but keep everyone close together in a competitive way.
The triangle consisted of running from the AO parking lot to the picnic benches at the front of the school were you do twenty of each exercise. Incline/Decline merkins and dips were the called exercise. From the picnic benches you run to the first set of stairs at the parking deck. You run to the top were you complete ten Sister Mary Catherines. Run to the next set of stairs and down to the bottom where you do ten Sister Mary Cahterines. Run to the last set of stairs at the end of the parking deck to the top where you guessed it ten Sister Mary Catherines. Run across the deck to the first set of stairs, back down the stairs and back to the AO parking lot. There you complete twenty of each Mary exercise. They were American Hammer aka Russian Twist, Flutter, Dolly and Freddy Mercury. That is one circuit. You complete as many circuits as possible before time expires.
The disclaimer was given and quickly Swiper began heckling the Q that there was too much talking.
COP
SSH x 10
IW x 10
Merkins x 10
Once we were done the bell sounded and off we went into the Triangle.
Moleskin: I believe competition is good and being challenged makes each of us stronger. I know have gotten stronger not just physically but in so many ways because F3 pushes me. The design around today was to allow all of us to feel pushed. I know i felt that today.
Everyone seemed to be going hard. The look on most faces was discomfort which is the goal. Push your limits. Everyone out there this morning tried hard and challenged themselves.
Chelms seemed to be making attempts at good form at least through the first round.
Most guys completed between four and six rounds. We covered just over three miles not counting the stairs.
Great work today men! Hope everyone has a fun/safe weekend and your team plays well on Saturday. Go Panthers on Sunday!
Posted on behalf of Backdraft:
12 junior fire fighters posted on a dark damp morning. Given a torn hamstring, injury from “Area 51 Turkey Bowl” there would be no running or so was proclaimed by yours virgin Q.
Warm Up:
SSH – 23 (prime number)
Merkins – 11 (prime number)
That was it, wanted to save the arms for the dragging of the fire hoses.
Slow gimpy mosey to basketball courts.
Broke PAX into 3 groups:
Group 1 – drag 2, 2.5 inch 50 ft long nitrile and cotton jacketed fire hose 75+ yards, turn around and drag back (running drag)
Group 2 – lift 30-40lb CO2 fire extinguisher over your head (military press, behind your head, curl, shoulder shrugs, squats or whatever) until relieved by fire hose guys.
Group 3 – battle hose – 1, 2.5 inch 50ft long cotton jacketed fire hose wrapped around a basketball goal (double arm waves, alternate arm waves, double arm wave burpees)(artofmanliness.com/2013/10/17/bat…)
4 – sets
Rolled hoses, put away extinguishers and assigned 6 SCBA (self contained breathing apparatus, the oxygen bottles firemen wear on their backs) bottles for some Mary. Not sure what it’s called but:
1. Partner sit-ups passing SCBA bottle between partner
2. Partner sit back-to-back and pass SCBA bottle.
Ended with protractor. Thanks to the leader who finished while Q put away stuff and limped back to pax.
Good work gentlemen you all earned 3 points towards your fireman’s certification. Thanks for the effort and very little complaining. Thanks to Puddin Pop and Good Hands for giving me an opportunity to Q. I am glad my VQ was at Hydra.
Announcements:
Christmas party sign up ends tomorrow.