Squid and I started off the morning taking a little offroad trip over to the block pile in my Ford to pick up 6 blocks for the Pax. I had a lot planned so I didn’t want to waste time with the Pax having to get their own blocks. We sat in the car with 5 minutes until launch, with no one in sight. I was worried it would just be the two of us. Then the Pax all showed up right before launch, with DK driving like Tony Stewart as he pulled into his parking spot. I didn’t know a Rav4 had that much power. Beaver asked if I had the Q, which I responded Yes. He looked devastated.
Disclaimer given.
COP:
20 SSH with deep stares
20 IW
20 Merkin
The Thang:
Partner up. 1 partner grab a block. Catch me if you can down Mckee, turn on Knox, then up Spring St to Tilley Morris. Partner 1 10 merkins while Partner 2 runs with block. When P1 catches P2, P2 does 20 curls while P1 planks. Then flapjack until you get to the entrance of neighborhood on Spring St. Drop your block. Cross over Tilley Morris to the neighborhood across the street.
Mosey to end of road for the fun.
First road. P1 runs around townhomes on the right side, P2 performs merkins until they get back. Flapjack. Then P1 runs around townhomes on the left side, while P2 does squats. Flapjack.
Second road. P1 runs around townhomes on the right side, P2 performs merkins. Flapjack. Then P1 runs around townhomes on the left side, while P2 does squats. Flapjack
Third road. P1 runs around townhomes on the right side, P2 performs monkey humpers. Flapjack. Then P1 runs around townhomes on the left side, while P2 does merkins. Flapjack.
Mosey through the neighborhood to the back entrance of the corporate park. Circle up for a merkin circle. 5 paces (L/R) then 5 merkins, 4 times.
partners take turns running around the building until each team hits 300 squats.
Then another merkin circle. 5 paces (L/R) then 5 merkins, 6 times.
Mosey back through neighborhood to pick up blocks. I made the mistake of letting Pax call out exercise of their choosing, with 20 reps of each. We had Carolina Dry Docks (Huggie), Spinning Jump Squats (Floorslapper), Burpees (Donkey Kong), and Flutter (Joker). Mosey down to get our blocks.
Catch me if you can back to AO. This time Partner with block does 20 shoulder press while other partner planks. Once at AO we had enough time for 50 LBCs.
Moleskin:
Glad everyone made it out. I wasn’t sure if my plan was going to work, but I think everyone enjoyed it. The mumble chatter was much appreciated. I guess payback is a bitch. Joker claims I made deep eye contact during the COP that made him really uncomfortable and it was if I was looking deep into his soul. Witch Doctor became the official time keeper because the Q can’t work his GPS watch. I might need to call Tim cook. Squid as usual impressed everyone with his perfect curl form, and apparently LBCs aren’t hard enough so he did the side (Suzanne Sommers) crunch. Show off. And Huggie was getting bored with the same exercises while we ran around the townhomes, so I granted his wish and called out monkey humpers to throw him off which helped FS found muscles he never knew he had. Floorslapper kept bragging about his new girlfriend that swam at UNC back in the 50s. And he made the comment that length is the most important thing in competitive swimming. I would have thought that would create drag for the men. Strange. Joker was completed disoriented when we ended up at the corporate park as if he had been blindfolded and dropped off as part of some fraternity prank. It blew his mind. And FS learned why wearing gloves was so important. He was lucky enough to plank walk during our merkin circle through my sweat that had dripped onto the pavement from my head. Now that is commitment. Donkey Kong certainly made us pay with his 20 burpees. Totally a Q fail. I won’t make that mistake again. Thanks Beaver for sticking with it even though I was the Q. I wasn’t sure if you were happy or mad when you found out I was leading the workout, but it was too late for you to make it anywhere else.
Announcements:
F3 5 year party March 5. AYN cookout at 4pm, March 5. SOB Balrog March 12.
!!!UPDATE!!! 3/1/2016 – Merging with this PREBLAST = http://f3nation.com/2016/02/29/preblast-2016-kiawah-marathon/ – Sign up there for interest and for instructions to PAY / REGISTER.
!!!UPDATE!!! – Group discount has been negotiated by @Hot-4-Teacher – details to be worked out on how to pay/register, but be assured it will be $55 or below for the Half & Full. Nearly 75 runners from across @F3SouthCarolina already ready to go. Sign-Up to indicate interest (for those not connected to @Hot-4-Teacher) is here – http://www.signupgenius.com/go/10c0d4baeaf29a46-f3marathon. I will be using the SignUpGenius list to communicate details for getting group discount, so PLEASE SIGN UP! !!!UPDATE!!!
On Saturday, December 10, 2016, PAX and families from across from F3nation are invited to assemble near Charleston, SC, to compete in the Kiawah Island Half-marathon and Marathon. It is an opportunity for 2nd F with other PAX, 1st F for the challenge of running your first or fastest 13.1 or 26.2, and an opportunity to involve the family.
Why is this a F3 gathering?
More Info about the Race: http://www.kiawahresort.com/recreation/kiawah-island-marathon
Registration for the Race: !!!UPDATE 2/22/16 – GROUP DISCOUNT BEING WORKED OUT – DO NOT REGISTER AT THIS LINK DURING THIS TIME. Provided for Informational Purposes Only – https://secure.marathonguide.com/register/KiawahIslandMarathon/
| Thru Dec. 31, 2015 |
Jan. 1 – Feb. 29, 2016 |
Mar. 1 – Apr. 30, 2016 |
May 1 – June 30, 2016 |
July 1 – Sep. 30, 2016 |
Oct. 1 – Nov. 30, 2016 |
After Nov. 30, 2016 |
|||||||
| Marathon | $60 | $70 | $80 | $90 | $100 | $115 | $125 | ||||||
| Half-Marathon | $50 | $60 | $70 | $80 | $90 | $105 | $115 |
With the convergence of Ascent and Olympus this Winter, the fusion of Gear and PT is now becoming reminiscent of the old days at Day Zero…an hour of pure exhaustion at it’s best. 12 men came out for The Grind...it’s name accurately describes how our bodies felt during and after this routine. Iron definitely sharpening Iron, or….maybe it was just Iron sharpening asphalt (hairburners), lol…
The Thang:
Warm Up: Alabama Slammer
– Partner up
– P1 and P2 do rep count of each round
– Sets of 20 Merkins, 20 Squats (both people performed 20 of each)
Weight Plate Routine:
Round 1
100 Halos; Hariburners
Round 2
75 Squat Press; Run around track
Round 3
50 Front Raise; Hairburners
Round 4
75 Wheels; Hairburners
Round 5
100 Bent over Rows; Run around Track
Round 6
100 Press; Hairburners
Round 7
50 Shouldering; Run backwards to line, Sprint back
Round 8
30 Triples (Curl, Press, Tricep Ext. is 1 rep); Hairburner
75 Tricep Extensions; Run Lap
Round 9
50 Bicep Curls Each; Run Lap
Mary with PLATES:
50 Side Bends
20 Power ups
25 Plate Twists
50 Plate Crunches
COT
Moleskine,
YHC was IMPRESSED with the efforts today. You guys showed up, were told it would be a shorter routine, but even as time was going longer than planned…no one complained (accept no cheap Wine Wolfman, haha) and everyone kept going strong! My apologies as I didn’t run through this routine prior to today and those 45lbs plates were really tough to move. Sony was amazing (he was my partner) and with each round, he’d hit the ground completely exhausted…..BUT despite giving it his all, he would muster up the will power to get up and keep working #dothehardthing! Much props to him.
I’d also like to compliment everyone else as well who all did the same thing round after round. It was easy for me to notice Sony’s efforts because he was working with me, however each time I’d pick my head up, others were also digging deep and killing it out there.
Hope no one made any plans to be active today, hehe. If you noticed something out there today that you’d like to comment about or give someone you worked out with props, please use the comment box below
As always, it was an honor to lead the team today.
Respectfully,
The Hoff
Ahhh… nothing like classic Maiden to inspire classic O2 deprivation! It felt colder than YHC expected, but still 13 Mountain Goats woke up early on a Friday morning for a healthy dose of hill work in the beautiful neighborhood of Carrington. Never disappoints!
Here’s the Thang:
1. Warm-up jog down Strawberry into Carrington to the bottom of our favorite hill… 1 mi, plus some stretching.
2. Starting at the bottom, begin running up the hill at 50% for :30 seconds, then 75% for :20 seconds, then :10 seconds at 90%. Most of the PAX finished on the final incline of the hill… mission accomplished. Then jog back to the start line.
3. 5 repeats of that for 1 set. On the 5th repeat, 75% back to the start to do downhill training… which requires strong stabilizing muscles on tired legs.
4. Completed 2 sets, then started back… got 4 repeats done on the way back before ending in parking lot.
DONE!! 5 – 5.5 miles depending on speed during the repeats.
Moleskine:
Excellent job! As many are starting to think about running the Blue Ridge Relay, some for the first time, this type of training is essential to get you ready. We will plan to do more along the way to get us ready.
Frasier and Mr. Brady led the pack each repeat. Nomad, Voodoo and Sensei were never far behind. Glad The Mouth could make it by 5:20… did anyone go back to get him???
Insomniac keeps getting stronger each week! Freedom, Venus, Nuke, Strange Brew and Booyah… you guys are awesome!
Thanks to Booyah for the great prayer to send us off.
13 of us were going to undress and take on the gents of Devil’s Turn up the MurderHorn; but we thought better of it and kept the chaos to a minimum. Instead we put down 3.5 miles which is a win for all of us larger guys.
The fully dressed thang:
Mosey really, really far away and circle up. Disclaimer given.
– SSH x 20
– Sumo Celebrations (that’s a new name for what we did. I would describe it publically, but Cheese Curd wouldn’t appreciate that)
– ATMs for 1 round
Mosey down MurderHorn quickly to try and catch DT crew.
Sprint up as fast as you can to try and challenge some of their times on Strava (see Wing Man and his tech magic for your split time).
Leave area before passing out. Mosey down Elm to Ballantyne Trace Ct. Mosey to BC Parkway. Turn back and group up at Forum Ave.
11s from Forum to Elm. Merkins at bottom and Squats at top.
Mosey to St. Matts. Circle around with 10…no 5 merkins (thanks to Van Pelt) at each speed hump.
Kick it back to cars arriving a little after 6:15am. COT
Partially dressed Moleskin:
– YHC dreamed of sprinting the entire way up the MurderHorn. That was a dream. The Horn won this round.
– Felt like an ‘On Wisconsin’ reunion. Only missing Iron Horse; but had the tri-fecta of Heartbreaker, Bucky, and Cheese Curd in attendance.
– Speaking of Cheese Curd – it’s fun to have a veteran mubblechatter (that’s a word in F3 speak) post. Area 51 has so many good ones. Keeps the atmosphere lighter.
– Mr. Miyagi is fast. Lapped me on the 11s before I even gave up (not a good post for the Q).
– Enjoyed the company of the pax today…really good crew of people. Not that I don’t ever enjoy the pax; maybe just felt more emotional after almost dying at The Horn.
– Thanks as always for allowing me to lead you fine men.
Fully naked announcements:
– Ann Springs Greenway – some SOBs are getting together this weekend or something to that effect.
– Mud Run – get 4 men together soonest and start running in quicksand to train.
– Ghost Runner is starting back
So the transition of Overdrive to a gear workout is in full swing. Most AOs are standard bootcamp but like other regions we saw a need to start a gear workout in Union County. A workout with resistance training with kettlebells, tires, battle ropes etc. really works the muscles in a different way and makes us better in all areas.
If you don’t have a kettlebell you can find some good deals on Amazon. Here is an example: http://goo.gl/hI0I7L Feel free to reach out to me or Countertop if you have questions on weight etc.
COP
Side Straddle Hops x 20
Imperial Walkers x 20
Windmills x 10
Arm Circles x 20
Kettlebell Halos x 10 each direction
Tha Thang
Round 1
20 x Good mornings
20 x Two handed swings
20 x Sumo Squats
Repeato
2 x Hairband miles
Round 2
20 x KB Curls
20 x Tricep extensions
20 x Upright row
Repeato
2 x Hairband Miles
Round 3
20 x Skull crushers
20 x Russian Twists
20 x alternating merkins on bell, 10 each side
Repeato
2 x Hairband Miles
Round 4
20 x High pulls
20 x One leg dead lifts, 10 each side
20 x Snatches, 10 each side
Repeato
2 x Hairband miles
3MOM
Flutter x 25
Rosalita x 25
DONE!
Announcements
COP
Keep GJ’s family in your prayers
Moleskin
In usual fashion Hoodie had to bail right at 6:15 as GJ was chatting to go help his kids #HIM… WAIT GJ stopped talking for us to circle up and here comes Hoodie back to the circle with “OH I thought he was going to keep talking!” #MumblechatterMaster
Strong work out there this morning, Just enough running to keep Glass Joe happy and to break up the insanity of swinging metal.
Keep inviting your friends and let’s get some FNGs out there, F3UnionCo is growing fast but there are a lot of men #sadclowns out there that need this. I saw a quote earlier today that said “You become like the people you spend the most time with.” Well, when you suffer together at 5:30am in all types of weather it creates a bond and when you add in all that F3 stands for, it creates men that make each other better men, husbands, fathers, brothers and friends. #IronSharpensIron
Always an honor to lead… AYE!
Hair Band
Conditions were perfect for a keep-it-moving kind of beatdown this morning at Kevlar. YHC was setting up some tires with the help of a few of the early birds when the clock struck 5:30. Quick disclaimer was given and the 11 (soon to be 12) of us took off.
Here’s what we did:
Run the long way to the base of the hill for COP WarmUp
Merkin x25 IC
SSH x20 10 Hand release burpees OYO (crowd pleaser)
Imperial Walker x20 – 5 Hand Release Burpees OYO
Partner UP and Face the Hill
Hillwork 100’s – Complete 100 Reps total – Partner1 Runs Hill + 5 Deck Squats (look mom no hands)
Partner2 Performs Exercise – FlapJack until 100 cumulative Reps are completed
Round 1 – Diamond Merkins
Round 2 – Jump Squats
Round 3 – Wide Arm Merkins
Round 4 – Speed Skater 1 Leg Squats
Various Plankerama along the way to allow all to finish
Take the long Way back to the launch point facing the Tires (plank to wait on the six)
Round 1
P1 Sprints to Pavilion (50 Dips) and Back
P2 Tire Hairburners to Midpoint of Field Back and 25 Bent over Rows with Tire (then run to Pavilion)
When Partners Meet 25 Partner Handslap Merkins (Return to Tires)
Round 2
P1 Sprints to Pavilion (50 Incline Merkins) and Back
P2 Tire Hairburners to Midpoint of Field Back and 25 Squats with Tire (then run to Pavilion)
When Partners Meet 25 Partner Handslap Merkins (Return to Field for MARY)
Flutter x25
LBC x30
Russian Twist x20
Moleskin:
Great group of guys out there today and everyone was getting after it from the opening bell. A few of the pax were either recovering from or nursing injuries, so there may have been a little bit of modification. Certainly no lack of effort out of the 12 in attendance though. The fasttwitch duo of Alf and TurkeyLeg made quick work of both the hillwork and runs to the pavilion, as did the Witchdoctor/Simba combo. There were several others out there pushing it start to finish, but man it is Really Dark over by the Tennis Pavilion. Despite recovering from illness, Brown was battling out there and was kind enough to call out our 1 and only 10 count. As luck should have it, the rest of us were holding low plank at the time of his 10 count (#coach of the year). We covered 2 miles and change and knocked through lots of reps. Couple of those small SUV tires had plenty of traction left as they were a motha to get started on the grass. Big thanks to LittleMike for taking us out this morning. As Curd pointed out, his prayer resounded as if it was delivered over loud speaker since he is a foot taller than most of the pax.
Thanks to Horsehead and Bulldog for the opportunity to lead today. Hope both of you guys heal up soon and will be back joining us in the gloom.
Thats a Wrap. Announcements:
New 3rd F Group “Foundations of Faith” beginning Wednesday at 11:45am – 1900 Grill on Eliz in Midtown (see Simba for details)
F3 Golf will be in July not April – there will be many posts to remind us. Keep an eye on the weekly emails.
F3 Family hike and picnic at Anne Springs Close Greenway (Fort Mill). Read the Preblast – http://f3nation.com/2016/02/17/sobs-family-hike-picnic-lake-hagler-ann-springs-greenway-12-2pm/
Only 3 men were able to make it out into the gloom this early morning and it wasn’t even that cold. Probably scared because I am a runner.
The Thang:
Warm up:
Slow mosey to the church with exercises along the way
Stop 1: 20 X SSH
Stop 2: 20 X IW
Stop 3: 20 X squats
Stop 4: 20 X MC
Stop 5: 10 X Merkins
Then mosey to the back of the school through the Greenway
A three person starfish
Run to a corner then back to the middle for 10 merkins, continue to each corner
Corner 1 5 pullups
Corner 2 5 burpees
Corner 3 20 CDD
Corner 4 20 Squats
Completed three rounds
Triangle up for some mary
30 X LBC
10 X heels to heaven
10 X bicycle
10 X Rosalita
10 X Sid the Kid
Mosey to the end of the parking lot for a suicide, sprint to first light and back then to the second light and back.
Mosey over to baseball fields triangle up for some you guessed it Jack Web
1 merkin and 4 air presses up to 8 merkins and 32 air presses
It looks so easy until about round six
Mosey back to the end of the parking lot
One more round of suicides
Then mosey to the school for some peoples chair, 3 rounds with air presses, Strong shoulders after this workout.
Mosey back to parking lot
Moleskin:
Thank you for the honor of letting me Q, always fun. Great job Tawney and Nomad. Nomad was lighting it up on those suicides beating the two younger gents. Probably has a better memory than me too as it only took me three times to remember his name. Missed Geraldo and Slim Fast out there probably didn’t want to come because my workout usually contain 7 to 10 miles of running #runner. Nomad thank you for taking us out.
Announcements:
Look out for Mudrun and BRR sign ups
Many Pax fartsacked this am, and 6 real men came to get stronger.
After a quick warmup we got right to it.
The Thang:
3 rounds of:
3 rounds of:
2 rounds of:
3 rounds of:
We ran out of time at this point, I’ll have to save the rest for another time!
The stinky moleskin:
The Thang….
The clock hit 5:15 there was a quick disclaimer and the PAX headed over to the parking lot across the way to warm up.
COP – in cadence
20 – SSH
15 – Windmills
OK that is enough. Time to mosey over to Ballantyne Commons Parkway and gather the Pax for instructions.
Run up the right hand side of Ben Nevis stopping at every entrance point to complete alternating Burpees (10) and Squats (20). YHC thought we would have 7 stops and end up with 40 Burpees and 60 Squats. Luckily YHC was wrong and there were 8 stops so the PAX each received 40 Burpees and 80 squats. Pebbles finished first and corrected YHC’s squat form. Then we headed back to the pick up the 6 and finish another 20 squats as a team.
The next item on the agenda was an Indian run for a few hundred yards where the PAX were led in some Mary and Merkins.
We then continued to mosey down to Rushmore for some more Mary while we waited for the 6. YHC lead the PAX down Rushmore over to the lake with the Bridge. During this mosey the PAX completed a 25 yard Bear Crawl.
Once at the lake the PAX were instructed to complete a set of 7’s on the big hill. Burpees at the bottom and Merkins at the top. A few more Merkins were completed after planking for the 6 and we were off again.
YHC headed over to the pond closest to 485 (which is .3 miles around) and the PAX partnered up. Each man would do 3 laps while his partner alternated Lunges and CCD’s. Oh wait. There is not enough time for all of that. So Outback made a wise comment that he would start the Mosey with some of the smoked PAX while the other did one more lap.
The only takers on the final lap were YHC and Pebbles. After this lap the PAX grouped back up and moseyed back to the AO.
The Moleskin –
This was a fine group of men to lead today. It was nice to see Golmer out at the brave and T-Claps to Bandaid for coming out to the Brave for his second F3 workout ever (First was the Maul this week). He pushed hard and did not quit. Hope to see you two at Da Vinci tomorrow. Pebbles was speedy as usual and Wild Boar showed off his speed keeping up with Pebbles step for step on the lap around the lake. Haggis helped us keep our merkin form in tip top shape per the usual. Also, T-claps to Outback for keeping the group together and pushing everyone, #him.
Announcements:
-Family Hike on February 20th Ann Springs Greenway
-Sign up for the Balrog
-Mud Run is coming get your teams together