Warm-up
SSH x 25
Merkin x 15
MTC x 25
LBC x 25
Imperial Walker x 25
The Thang
Mosey to the rock pile for group partner work
Round 1
Partner 1 run with rock
Partner 2 does 10 Merkins then catches P1 then switch.
Round 2
Partner 1 run with rock
Partner 2 does 10 CDD then catches P1 then switch.
Need to modify due to the size of the parking lot.
P1 curls
P2 200 meter run
P1 Shoulder press
P2 200 meter run
LBC X 20
Russian Twist X 20
P1 Triceps’ Extension
P2 200 meter run
P1 Merkin
P2 200 Meter run
Bicycle
Heals to heaven
P1 MTC
P2 200-Meter Run
Move to the stairs
P1 LBC
P2 Stair run
P1 Merkins
P2 Stair Run
P1 Curls
P2 Stair Run
P1 Shoulder Press
P2 Stair Run
P1 Triceps’ Extension
P2 Stair Run
Take the rocks back to the pile then jailbreak back to the parking lot
LBC x 20
Heals to Heaven x 20
The pax worked really hard this morning. Short Circuit has been going to F3 three days a week and he is starting to show great gains. He is even co-leading a group on Saturday. McStuffin’s was a beast this morning with the rock. He sprinted with a rock like nobody’s business. Frack is the rock of the group. Always pushing the group. I am pretty sure he could have lifted the boulder in front of the school.
Flash is moving to Cuthbertson Middle school on 11/30
Thank you Short Circuit for taking us out this morning.
I think I killed the backblast last week with my comment. There was an A51 meeting of site Qs last Saturday, and one of the observations was that the workouts need to be harder. Not posting on twitter that ” [insert Q this week] is a total badass and his workout will totally kill you” harder, or as I recall TR so eloquently put it, “he’ll cut your balls off, feed them down your throat, and you’ll never have children again.” No, not that, but actually physically harder. Expect and demand more, push people beyond what they think they can do, and encourage them (which can take a lot of forms) to do it.
Partnership adds a layer of accountability. You can’t slack off without hurting your partner.
Another observation of mine, and one reason I think the original WIB is so successful, is the chatter, the 2nd F, the so-called glue that keeps guys coming back. So we’ll be in pretty tight quarters for most of the workout tomorrow. We’ll try to have the tunes going to keep it light. Here is the plan:
Partner up and run the mile to HT and back to OP. Mosey to the playground at the back of the school.
Partner 1 does 10 pullups, 20 dips, and squats until partner returns. Partner 2 jumps the baseball fence (careful, or you may end up at the Urologist) and does 40 LBCs at home plate.
When partners meet, 5 dumbocrats each. Then flapjack.
Lather, rinse, and repeat until 6:06, then run the mile to HT and back.
First frosty morning of the fall this AM, and sixteen men met it at DMZ. Not an FNG in site (intentional), so no disclaimer.
Thang:
Steinbrenner ran the arduous distance in, and was late, so we jogged to meet him. Abrupt U-turn upon reaching him, and short mosey to church’s new pavement for warm up.
SSH x 20 (first cadence fail), LBCs x 35, Mountain Climbers x 20
Mosey down to short halfpipe on Broad Hollow and partner up. Partner 1 runs to stopsign at Kimblewyck while Partner 2 runs to stop sign at Thornridge. Run back to your partner and each partner does 10 dumbocrats and 20 WW2 situps. Total of four times doing the exercises.
Mosey up to the stop sign at Broad Hollow for 7s on the hill. Jump squats at the bottom and Jump lunges at the top. Oh, and run backwards uphill. Russian twists by Swiper (who finished first and boasted of his NFL DB exploits) while waiting on the six.
Mosey back to the church, gathering in the overhang / rotunda / low wall area for a trip down the dip / derkin ladder. 10 dips IC, 10 derkins IC, 8, 8, 6, 6, 4, 4, 2, 2. Quite a few failures with cadence here. #halt
Mosey down to the bottom of the parking lot and circle up for some mary. LBCs, Boone LBCs (R/L), Flutters. Partner wheelbarrow up the parking lot to the 2nd median, switching as needed, and then mosey back to base for COT. SG with the takeout.
Announcements:
Moleskine:
First, Cobains for the belated, for me, backblast. I normally try to knock these things out in the morning, but it was a crazy day. Bit of a blur, actually, so I may have left a lot out.
Second, Cobains for posting with what felt a lot like strep. I had Semi-Gloss teed up to substi-Q, and I know what you’re thinking…Why? And the answer is that Bushwood was in jet lag zone and didn’t respond, and phone sorting rules are wierd, but B comes before E. It was pretty comical seeing someone physically move to the other side of the circle upon hearing that. Also got some laughs when I mentioned that Pothole, lucky partner today, was good since he was wearing gloves (non-surgical).
Third, Cobains on the cadence fails. First one was all loogie, and it just got lodged in there. Gross as that is to read, it was worse to experience #TMI #begladnotFW #beads #neverforget. That dip / derkin descent was unplanned, and came off as such. Wow.
Fourth, former Mr. Courtney Love, Kurt Cobain would have been 48 today, if he were alive, which is kind of crazy to picture. Today is not the date of his birth or anything, but yeah, he’d still have been 48 today, which I just looked up and provided a decent, curiosity-inducing title.
Overall, little bit lower mileage today with some merkins, leg work, and core work. Good to see Checkpoint back at DMZ. Hope all got their money’s worth.
Kirk
Posted on behalf of Madison:
15 men rolled out of the Fartsack on a tepid 36 degree Monday morning looking for a beat down to get their week started off in proper fashion. YHC (on his V.Q) was honored to do his best in providing what they were looking for. The Shovel Flag was planted and we were off at 05:30.
The Thang:
Warm Up = 2 laps around lower lot & circle up to watch Floor Slapper zip into the parking lot and join us (to bring the total to 16) for:
SSH X 20IC
IW X 20IC
Arm Circles X 20 (front) X 20 (reverse) IC
Mosey to playground & partner up for “Triple Nickels”
Set 1 – Upper Body (OYO)
P1:
Burpees x 5
Pull ups X 10
Carolina Dry Docks X 15
Merkins x20
Dips X 25
Plank until P2 returns
P2: Run to far end of bus lot & return. Flap Jack
Rinse & Repeat 3X
Plank until PAX has regrouped back at playground
Set 2: – Lower Body (OYO)
P1:
Side lunge X 5 each leg
Balance lunge X 10 each leg
Step up X 15 total (don’t slip on the icy benches)
Squats X 20
Calf raises X 25
People’s chair until P2 returns (don’t think anyone finished that quickly)
P2: Run to far end of bus lot & return. Flap Jack
Rinse & Repeat 3X
Head over to wall for People’s Chair while PAX regroups (60 seconds)
Mary until time is up:
LBC x 25
Freddie Mercury x 25
Flutter x 20
Dolly x 20
Name-O-Rama & COT
Announcements: Christmas party is December 12. Check website for details.
Props to Squid for taking us out.
-Madison
18 Pax averted their #FartSacks in order to #GetBetter, and here’s how it went down.
The Thang:
COP:
No, it’s not Fast Twitch
Mosey out of the sweet confines of SCMS and venture into the darkness of Rain Tree that is usually reserved for Tuesday residents of the AO, Fast Twitch, down Woodfox, hang a left and stop at Rising Meadow. Partner up for the following:
Partner 1 runs to the first street light, returns, then runs to the second street light and back, while Partner 2 performs called exercise AMRAP, then flapjack.
Mosey over to Woodfox and head back to SCMS
People’s Chair
Head over to the school and grab some wall for 2 rounds of the People’s Chair (aka “The Semi-Gloss”) with arm raises x 50, as per Insomniac’s request.
Jack Webb
Always time for a visit from Runstopper’s pal Mr. Webb, up to 5.
Mary:
Moleskine:
Announcements:
F3Swift will launch into an 8 week training program for the JoeDavisRun 5K/10K . This week is Week 1. There will be up to 3 workouts suggested for each week with a mix of R-pace, I-pace, and T-pace. Full schedule will be published soon, but for tomorrow, the plan is:
11 SOBs stepped out of their cars this morning for a pleasant surprise, the return of The Worm. The Worm is a long standing member of the PAX and an institution in Ballantyne workouts. Over a year ago, he suffered a knee injury and never fully recovered after his surgery. Last Friday he join the SOBs from a few drinks and we encouraged him to join us at Foxhole on today.
The air was cool and the pain was brought. Here’s what we did:
The Thang:
COP: IW X 20, Around the World X 10 each direction, Halo X 10 each direction, Diamond Merkins on bell X 10
KB Ladder – 1 Burpee, 2 Goblet Squats, 3 two handed swings
Each set, add 1 to the burpee, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
Mosey over to the monkey bars and partner up;
Partner 1 – 10 pullups and 20 Merkins; Partner 2 – upright rows, flapjack
Partner 1 – 10 burpees and 20 Merkins; Partner 2 – clean and press (one side), flapjack
Partner 1 – 10 pullups and 20 Merkins; Partner 2 – clean and press (other side), flapjack
Partner 1 – 10 burpees and 20 Merkins; Partner 2 – tricep extesion, flapjack
Partner 1 – 10 hanging leg raises; Partner 2 –2 handed Swings, flapjack
Mosey over to the short wall
Place bell in lap for slow dips in cadence X 5; dips X 15 in fast cadence, Place bell in lap for slow dips in cadence X 5, dips X 15 in fast cadence
6MOM – PAX Choice
COT
Moleskin:
It was great hanging with the fellas in The Gloom. This is the start of my 4th week back in The Gloom since my injury and today’s workout reminded me that I have a very long way to go to get back to my normal self. I’m back on Q again tomorrow at Bagpipe. Hopefully The Worm can make it there too.
Announcements:
Christmas Party – 12/12
F3 Football Game – Thanksgiving Day
Joe Davis Run – Sign-up or Donate.
Six men showed up (Iron Horse and Semi Gloss squealing tires in the parking lot to make it almost on time) for YHC’s first Q at Day Zero. Luckily for me, Abacus stepped in and saved me from double booking at The Rock and Day Zero due to equipment malfunction (no way it was user error). Perfect morning to mix it up.
The Thang:
Jog around soccer fields before COP at basketball court:
SSHx20, Explosive merkins X10, jumping lunges X15, mountain climbers X15
Mosey thru the woods to shopping center for a three sets of four corners on roads around the shopping center. Ten of called exercise at each corner
Mosey back to front of school for three rounds of dips, step ups, decline merkins (10, 15, 20). Over to wall for some balls to the wall merkins. Audible after 1 round due to complaints.
Run around school to the rock pile and grab a lifting rock.
Jog around soccer field back to b-ball court for some mary (flutter, dolly, other stuff). Jog to wall nearby for jump up ladder. Jump on top of wall and do jump squats (1 to 10). Jog back around the field and stop briefly for 10 pull ups. Finish at basketball court with jumping lunges and ski jumps before calling it a day.
Naked Moleskin:
Thanks to Abacus for stepping in after my agent double booked me. Luckily the two PAX didn’t cross paths and there was no family feud. Pretty sure Day Zero was way harder.
Small but talkative group this am. YHC thinks we mixed it pretty well as I’m feeling it today. Mix of old and new as we had three Respects and three Hates. Pretty sure Respects won.
Announcements:
Christmas party in early December. Sign up on web site.
1/1/16 anniversary workout at Freedom Park.
Joe Davis run on 1/9. Let’s get a big turn-out.
Early March F3 Nation gathering at Philmont. Check the web site for details.
Posted on behalf of Sony.
A crowd of 9 men showed up for a frigid beatdown to see what YHC’s VQ would look like. Shovel flag was planted, disclaimer was given, and the ground was still covered in frost. Not getting any warmer so off we go:
The Thang
Warm up lap around the small track with some High Knees, Butt Kickers, Karaoke, before circling up.
30x SSH
10x Low Slow Merkin (LSM)
25x Imperial Walker
10x LSM
20x Low Slow Squat
10x LSM
20x Mountain Climbers
Mosey over to the playground for the first set of circuits
10x Pullups / Supines
20x Monkey Humpers
15x Carolina Dry Docks
REPEATO!
Mosey over to the concessions stand
10x Step ups/per leg
20x Dips
10x Derkins
REPEATO!
10x Lunge/per leg
20x Dips
10x Incline Merkins
REPEATO!
Mosey over to the practice field and partner up for some centuries
Partner 1 does the exercise, partner 2 runs the practice field (70 yard field), flapjack until the combined reps are completed
100 Merkins
200 Squats
300 LBCs
Then a visit from everyone’s favorite cousin, Mr. Jack Webb!
Went up to 7’s before YHC realized that the frozen tundra was a bit… cold on the knees, and ran the count back down.
Then a little mosey over to the wall for the People’s Chair.
25x Air presses…. with what was left after Mr. Webb
REPEATO!
By special request, BTTW for a 10 count….
REPEATO!
Mosey back to the lot for some Mary
25x Flutter
25x LBC
15x Dolly
25x Freddie Mercury
20x Russian Twist
Count, Name-o-rama, BOM, and we’re out!
Moleskine:
Moderate does not mean easy, and YHC found a new level of respect for the QIC of the workout after his VQ here. Good work by everyone, and many thanks for coming out to the VQ, first of what will probably be many, in whatever region YHC happens to be in that week.
Announcements;
Joe Davis Run 1/9/2016 – Sign Up
F3 Area 51 Winter Gear in the shop this week, go get you some!
Christmas Party, find the details in the weekly email
Next Saturday, 11/21 Ascent will converge at Olympus – Elizabeth Lane Elementary.
10 men showed up at Calvary Church for another weekly edition of The Rock. With Chelms having double booked Qs for this Saturday, YHC stepped in to take the Q here while the old man took the reins down at Day Zero. Had 10 of us at The Rock and only 6 up the road. Enough said.
Welcomed 2 FNGs as we gathered around the VSF and the proper F3 disclaimer was given before we headed out on our tour of the grounds. Started off with a nice easy run through the vast parking lots, while mixing in some high knees and butt kickers, before circling up in the parking lot back near Entrance 4 for the COP:
Made our way over to the top of Entrance 4 where we would begin the serious work. For those of you who have visited Calvary for The Rock or Anvil, you are familiar with the nice hill at Entrance 4. Instructions were given for 11s here, with Prisoner Squats at the bottom and LBCs at the top. Thanks to Gummy, co-site Q, for the reminder to watch for cars entering and exiting at Entrance 4 while we were making our way up and down the hill. Had a few brief interludes as several congregation members/volunteers made their way in and out of the church grounds.
Once we completed the 11s, the leaders assumed the Plank position until the 6 finished. Didn’t have to wait long as we had a strong group this morning. Quick series of RHH, RLH, LHH, LLH & 6 inches before we headed just up the driveway to find a nice lifting rock. Headed over to the parking lot with our rocks and lined up for a little arm and shoulders work:
Return the rocks to their resting place and time to continue our tour of the AO. Calvary grounds offer a lot of terrain to cover with a nice variety of options. We headed across the parking lot towards the Church and then down to the base of North Face. With my normal Saturday post being Area 51 at McKee Rd Elementary, wanted to make sure we hit NF this weekend while I was visiting. PAX lined up along the base of NF and instructions were provided as follows:
Once everyone completed Rd 3, we made our way over to the Hot Box near the soccer fields. With the church getting set for another Saturday of soccer games, the PAX were excited to find a nice selection of snacks set out on a table near the concession stands. No time to enjoy though as we had work to do. Time for a little circuit work with a nice little run after each round. Completed the following:
Few minutes left, so we headed back to launch point for some Mary:
COP
NMM:
Announcements: