SSH x 25 IC
MTC x 25 IC
LBC x 25 IC
Plank Jack x 25 IC
Merkin x 20 IC
High Knees 15 yrds
Butt Kicks 15 yrds
Burpee x 10
Run to the first road by the school.
Run to every third mailbox
10-jump lunge
10 merkins
10 dying coach roach
End of road plank
Rotate high to elbows
Millbridge parking lot
Hill run x 8
At the bottom of the first 4
15 Derkins
LBC x 20 IC
Plank Jack x 20 IC
Bicycle x 20 IC
At the bottom of the second 4
15 Dips
3 Laps around the Millbridge parking lot
Lap 1
10 Jump Squats
run
10 Hand release Merkins
run
Plank
Lap 2
10 Monkey Humpers
run
10 Hand release Derkins
run
Plank
Lap 3
10 LBC
run
10 CDD
Run gravel road back to parking lot
10 MTC
10 LBC
rinse and repeat
We said farewell to Nesbit Park this morning with a major beatdown. It will be one the PAX won’t forget. Looking forward to our new AO Cuthbertson Middle school. We will need to welcome that next Monday with a big F3 welcome.
What can I say about the Pax.
McStuffin is a beast, he really pushes the PAX is all aspect of the workout.
Transporter is Mr. consistency, always at the front helping motivate the Pax. Not sure he was a fan of the Monkey Humpers today but who is.
Short Circuit has come along way since he first started his F3 workouts. Pretty soon he will be running his own workout. Thats what happens when you commit to 3 days a week.
T-Ball, I can’t really talk about the a guy that wears a sweat shirt with “the team up north” however I think he is a little confused. He wore a Michigan St. shirt Saturday and Maze and blue one today. Enough said!
Popeye. I am not sure but I think he took a spill on one of the speed bumps on the dark gravel road this morning.
Frack has volunteered to lead one of the workouts in the upcoming weeks. Know his workout style it will be a major beatdown.
Thank you for taking us out Short Circuit.
Aye…20 Pax posted with the thoughts of putting some long hard miles in pre-Thanksgiving. But Santa’s sled, disguised like every other middle aged man in southpark, a volvo wagon, made an early appearance with some toys for the pax.
The Thang:
Mosey with KBs and WallBalls through the hole infested back side of RTS
Dirty Thirty (30reps)
Equalizer: Plankorama, Mary: LBCs, Dolly
Repeat above at 20reps
Equalizer: Mtn. Climbers, Russian Twist
Repeat above at 10reps
Mosey home: Team weighted individual fartlick runs in a line
Moleskin:
411:
(Posted on behalf of O’Tannenbaum)
8 men showed up at McKee Rd Elementary for the start of the weekly beatdown at Area 51 and a 9th joined us during the COP. Shovel flag was planted in the turf and O’Tannenbaum led the group for a slow mosey through the lower parking lot near the soccer fields and over to the lower field. OT took a deliberate pace in order to allow any late stragglers to find us, but none showed us. After circling up for COP in the lower field and completing the first couple exercises, Beaver joined the group after utilizing his bloodhound talents to track us down.
COP:
Now that we have properly warmed up, time to make our way to the infield of the track at the front of the school. Partner up in the middle of the infield and each partner runs to opposite ends of the infield. Run back to middle of the infield for 10 Hand Slap Merkins. Rinse & repeat x 4.
Head to fence around the small playground behind the school. Complete bug/plank walk the length of the fence and then complete 20 Decline Merkins w/ feet on fence. Rinse & repeat x 2.
Time to work on the arms and legs, so we made our way back over to the soccer field and everyone claimed a cinder block. Carry blocks to the other end of soccer field for some circuit work. Complete the following:
Mosey to the back of the school to the historic NC playground, stopping at the top of the lower lot for backwards bear crawl up the hill to the school grounds. Find a stump and complete 3 rounds of the following:
Move over to the disc golf course and line up at the disc golf hole for some 7’s:
Back to launch point for 6 MOM:
COT
NMM:
Announcements:
17 men of Union County Posted for a tour of the grounds and a sturdy beatdown.
The Pre-run Thang: Glass Joe, Double E, Kieffer AKA “24” and Horse Head kicked off the morning with a 45 minute run… 5ish miles i’m guessing.
The Main Thang: (edits may be forthcoming from Smokey)
Our appointed Q for the first half of the beatdown was the venerable Smokey. At 6:58 we were all starting to check for emails, texts, tweets or “smoke” signals to indicate where he might be. As it turns out Smokey was right on time as he rolled into the parking lot at 6:59, Goofy foot in tow, to lead the PAX for the first half of the beatdown… by 6:59:30 we were headed off for the first COP.
Glass Joe was a little nervous due to lack of distance between the launch point and the first COP. He seemed to be having flashbacks to Friday’s Easy Is as Easy Does Overdrive pain, as much grumbling was heard about not having left the SVMS parking lot in weeks. Have no fear Glass Joe, Smokey has something horribly fun up his sleeve.
COP:
Smokey heads off the lot calling “follow me” (Glass Joe smiling all the way) and we all mosey toward Shiloh Elem. One Brief stop at SVES along the way for an impromptu pain station or two as everyone catches up and then the PAX land on the Shiloh track for some fun.
Pick your favorite spot for 7’s
This proved to be a gasser as each PAX picked a pull up area personally challenging and went to work. Some PAX were on the monkey bars, some the parallel bars for some supine pull-ups and others were hanging from the rafters (Literally) at one of the pavillions around the playground.
Once complete we all loaded back onto Smokey’s pain train and headed back to SVMS with another pain station along the way and, thanks to some poking from Donkey Kong, wrapped up the run with a sprint back to the busses.
We were short on time so Smokey reined in his Wienke right about here and we moved through one round of stations at the school.
And with that Smokey and Goofy headed off into he sunrise to basketball practice. Smokey succeeded in leaving the PAX smoked.
YHC picks up the lead and we head back out toward SVHS. At this point i get a little confused as I hear Glass Joe grumbling about getting a solid 10 miles in this morning due to his early morning pre-run. I didn’t hear our other pre-runners, Double E and Kiefer complaining, but I think secretly GJ loves covering the extra miles but is trying to hide it.
Mosey up the Sun Valley Crossroads for some Navy Seal style sit ups x20 (Link arms and keep your buddy close). Recover and beat feet down the road again. one more pause in the run as we lunge walk a bit and then break into two lines for a mosey through the parking lot. Donkey Kong, who claims to have been hibernating for the past few months but doesn’t seem winded at all, takes this opportunity to nettle YHC for calling some confused commands during this part of the trek across campus. In my defense, i was 02 deprived… so on with the beatdown. Back peddle, avoid the fence and we find ourselves staring at the pot o’ gold. some big ole tires 🙂
TIRES – Pick a station and get to work
We had to cut the fun short due to a fast clock but we’ll revisit and have more fun with the tires another day… Line it up and Indian Run back to the shovel flag.
Moleskin: See above for commentary. Additional call out to all the usual suspects who left it all on the field. We covered a lot of ground and pain stations were not in short supply. T-Claps to the up and comers like Hoodie, Lamont, Crab Legs etc. who crushed it today. Plus a special call out to our newest member “Mr Jingles”, very strong showing! Keep on posting and lets see strength of character to match. (Poke) 😉
That is all. – CT
It’s Christmas. And one of the best parts of Christmas is the act of giving. In that spirit, the innumerable men of Outland would like to give a challenge to the couple of men that post at Commitment.
The 100 burpees of Christmas Challenge:
We challenge Commitment to see who can get more pax to their December 19th workout. Whichever workout gets less that day has to do 100 burpees immediately after their COP at their December 26th workout. No break. No 10 count. 100 straight burpees.
For example, let’s say Outland gets 33 pax at our December 19th workout and Commitment gets 4 on the same day. That means the few remaining men at Commitment on December 26th will have to each do 100 burpees. And yes, I know you will complain that you actually tweeted out that you had 8 but to count towards this, they must have a Y chromosome. And we fully realize this means we won’t be able to count Horsehead but we will win this easily anyways.
In true Christmas spirit, we are compassionate to your handful of men. If you need to spend your entire Dec 26th workout doing a ring of burpees to get to 100, we understand and won’t hold it against you.
One last thing, we know you guys don’t really do burpees so here is a demonstration video for you: https://www.youtube.com/watch?v=ATaJwxtgaww
Merry Christmas!
Glass Joe
20 men got their abs handed to them at Stonehenge. The backblast is late, but this was the workout that keeps on giving. It ain’t over yet. Anyone not in severe pain today… wasn’t doing it right.
The boys set it up as a form workout. We did a little of that, and also got introduced to a new method of planking which hurts like heck.
The Thang:
Quick warm up with a little of this and a little of that. Lesson one was how to do a proper elbow plank:
Lie face down flat on the ground, put your elbows on the ground in front of you, and lift up your mid section on your knees (“ON YOUR KNEES, FIREMAN ED!”). Tuck your arse in, then lift up your knees. Hang out for a while.
After the warm up we moseyed over to a parking lot for a few merkins and a bit of running. Incorrect form was aptly demonstrated as we ran through the sneaky cheat merkin, the saggy arse merkin, the metro merkin, and of course the go-ruck merkin. After that we stopped wasting time and did some proper merkins with a partner to hold us accountable. In between we did a lot of (proper) elbow planking.
Then we ran along to Loch Ness for timed mile. 3.3 laps is all it took – Frasier destroyed the field. The rest of us struggled along behind. When we finished we did some elbow planking for good measure.
After this the lads were begging for more merkins, so yhc obliged with the Mighty Mite merkin ladder across the parking deck. It sucked.
Next to last we set off for the pull up bars and all pax did two pull ups, one at a time. Feedback was requested and vocally given. The rest of us planked while this went on.
To finish we stopped at a parking lot for some 6-count burpees then did a jail break back to the parking lot.
Moleskin:
It was a strong performance by all today, with many notable instances.
Honey Bee was very good at demonstrating both the arse-up and arse-down merkin, but then he knocked out two pull-ups that were absolutely perfect. Plus, he kept up with Frasier on the mile (almost).
Mr Bean had cold nipples which prevented him from doing some of the elbow planks.
Fireman Ed got a bit worked up and started yelling during the Mighty Mite merkin ladder.
Mike Check showed us all how to do perfect merkins. Every one was spot-on.
Great to meet Icicle and Early Bird. Thanks for coming to Stonehenge.
The elbow planks hurt a lot. My abs have been agony all day. How was it for you?
For those who read preblasts still…you are in luck. Start memorizing, as there will be punishments for forgetting.
See you at 5:30am in Carmel Parking Lot…you late you will be left
9 men braved the cold and rode into the rising sun at #F3DayZero. Here’s what we did.
The thang
Warm up lap around the track
Circle up on the basketball court for a quick COP:
SSH x 25
Merkins x 15
Mountain climber x 20
Low, slow squat x 15
Mosey over the parking lot to retrieve two sandbags. Divide into two teams. Each team is responsible for chaperoning its bag over the ensuing route.
Run out to 51 and over to Calvary. Head in the first entrance to attempt a fly-by but no one is home. Pause in a parking lot for 2 minutes of mary (Dolly and Heels to heaven). Continue the mosey right on Rea, right on Bevington and right on Carswell back to the AO. This is the 3 mile loop.
People’s chair to regroup. Air presses x 25
Mosey to the playground and complete three sets of the following:
Pullups x 10
Derkins x 20
Dips x 30
Divide into groups of three and head back to Carswell and the Touchstone entrance loop. Three-man grinders with jump squats at the bottom and CDDs at the top
Head to the Tuesday Morning (RIP) parking lot for a suicide lap. Then do the zoo.
Bear crawl down and jog back
Crab walk down and jog back
Duck walk down and jog back
Mosey through the back gate to the basketball court for the remaining 4 minutes. Each pax gets to call an exercise of their choice. We did a little mary, a little merkins, an elbow plank challenge and finished with the J.Lo.
COT
Moleskine
Thanks to the pax for putting up with my on-the-fly decisions. Thanks as always to Radar for the running commentary that keeps the Q on his toes. Love the intensity brought by The Mouth on the elbow challenge. Prohibition is looking fabulous with his beard and his conditioning is through the roof.
Until next time…
22 hard core Pax, who either ignored the pre-blast or were up for the challenge, gathered at CCHS to see what the parking deck could dish out this am. The smack talk started early and never let up.
The Thang:
See the pre-blast. Warning- Reading may cause you to post at the Brave I forgot the bear crawl up to level 4 but that was probably a good thing. We added one set of sprints on the soggy field and 5 burpees at each speed bump on the way home plus a few minutes of Mary at the end.
Naked Moleskin:
Scabby started the griping early when I mentioned wheel barrows as part of the circuit (something about wrists getting over-used before he got married) and tried to cajole RS into Qjacking. However, YHC would have none of that even though RS did give it a try right before we started the circuit. Swiper, who is not much older than my son, joined in early with the smack talk with excessive criticism of the Q’s disclaimer and choice of “Explosive Merkins” in the early COP. This is a Mermaid referral from some obscure web site but I digress.
Glad to see Checkpoint back as I was starting to worry he was slowing down. That concern was quickly dispelled when we started the deck work as he showed wisdom in picking Swiper as a partner and getting out in front. Their team did get disqualified for not doing a ladder on the wall jumps (#colarules) and thus Mermaid and Cane (I think) took home the VT today.
I apologize to Mermaid’s M for taking the PAX down to the practice field and getting everyone’s shoes a little muddy but this is F3 – we find the nastiest/hardest places to slog thru whenever we can.
Welcome to Pre-pay, who works at Cigna. Fellow Chapel Hill alum so he didn’t have to worry about some sorry as name like DOOK or Coach K.
As always it was an honor and a privilege to lead this group.
Announcements:
Christmas Party announcement on the web site. Please sign up so we can get a count.
Joe Davis Memorial Run in early January. This will be a great morning with a large contingent from F3 and the race will be a good barometer of how your doing.
Please consider all three F’s and not just the Fitness part. Let’s get out in the community and do something good.
16 Pax posted and Olympus welcomed some new faces today (some from Ascent and Mint Hill) who were looking for an unconventional Power Plus Cardio HIIT workout. The focus of the routine was to Push, Pull or Drag a lot of HEAVY weight and at the end, we even pulled each other. Here’s how it went down…
The Thang:
Warm Up: Hairburner Races – Partner up into 7 teams
– P1 pushes plate approx. 60 yards
– P2 performs 8 Count Body Builders until P1 returns
– Flapjack
– 3 Rounds, with each round the winning team doesn’t have to perform Burpees; losing 6 teams have to perfoom the number of Burpees (depending on what place they finished)
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 (cones approx 80 yards total; 40 yards to cone and back):
100 Lbs Fire Hose Drag
100 Lbs Chain Pull
125 Lbs Sled Pull
135 Lbs Sandbag Carry
135 Lbs Ollie Bar Carry
90 Lbs Kettle Bell
Inch Worm with Plate
Kettle Bell Exercises Included:
KB Swing; Goblet Squat, High Pull, Snatch, 1 Hand Swings; KB Lunge; “Get ups with KB”; Overhead Press; etc.
TUG OF WAR: With 100 Lbs Fire Hose
– 3 Rounds
– Losing team penalized with 20 Burpees; Winning Team 10 Burpees
– T1 2 – T2 1
Mary
– LBC, FLutter, Russian Twists
COT
Moleskine,
Great efforts all around today. Nothing worse in F3 than Hair Burners and Burpees, so we made sure to get our full dose today! It was a pleasure meeting some of the new guys and hope to see you again. It’s my son’s birthday party today, so can’t type more, Sound off in Comments if you noticed something that is worth mentioning.
As always, it was an honor to lead the team today.
Respectfully,
The Hoff
Reminders:
Witch Doctor’s Virgin Q at Olympus next week
Thursday Matthews Sports Complex – Form Teams
Jan. 9th Joe Davis Run