3 PAX were brave enough to face the KB Pentathlon challenge and now have tangible results of their ridonkulous strength. Others must have seen the pre-blast and hid in their fartsacks with shame.
The Thang:
No time for warm-ups, we’ve got exactly 45 grueling mins to get through this.
Score = (#Reps) x (Adjusted KB Size) where Adj. KB Size = Wt of Bell (in kg) / 8.
EX: 100 swings with a 24 kg bell = (100 reps) x (24 kg / 8) = 300 pts.
Spreadsheet is HERE if you want it.
Ye Olde Moleskine:
Voodoo decided to bring back this gem since he missed the original back in March and then missed it again this time due to illness. Somethings are just not meant to be brother. YHC stepped in to lead the Q and was met this morning with 2 PAX who admitted they had not seen the tweets or pre-blast, otherwise they may have joined everyone else in the fartsack. The KB Pentathlon is brutal, there is no denying it. As much as I loathed doing this again it is the only thing we’ve done to date that puts an actual score to your KB fitness and thus gives you something tangible to improve upon. If I can convince Mighty Mite and Teddy to do this again it would be great to see how they improve and in what areas. Those guys are beasts and they left it all out there today. I attribute a lot of those last few reps to those guys pushing through and challenging me. IRON SHARPENING IRON at its best.
Here are my numbers from March & today, evidence that what we do at Area 51 gear sites produces results:
| Date | KB Size | 1H Swing | Snatch | Press | Clean | Racked Squat | Adj Total |
| 3/9/2015 | 50 lb | 210 | 90 | 85 | 135 | 80 | 1703 |
| 8/24/2015 | 50lb & 20kg | 212 | 113 | 138 (20kg) | 134 | 114 | 1971 |
Announcements:
New Start Time – 5:45 AM Start
“Hi there. Are you a large person? Pleasantly plump? A little on the hefty side, perhaps? Well, let’s face it: Are you FAT? When you [run The Wiggler], do you leave pot-holes?” **
Shake off that summer food coma and come run The Wiggler! New start time 5:45 am Tuesday – corner of Foxcroft and Rothwood – back to school pace…
** Thornton Melon, Back to School
Stumphugger posted on behalf of Camacho
You ever have that feeling that you are about ready to substi-Q and you did not plan on it. Another pax gives you that look as if to say “one of us is about to lead this bad boy”….well that is the feeling Transporter and I had on Saturday. I knowing full well he just drove in from Wisconsin after doing his own American Pickers…he had the you-haul loaded down. He claims it’s his mother-n-laws, but a guy named Transporter is not hauling Mom’s sofa.
The Q is late…….this Q is always late….
Thang:
Transporter lead SSH X 25
Merkins X 20
on 2 wheels flies in the Q. *Disclaimer “Since the Q was stricken with amnesia at the end of the post not knowing what a twitter was, a back blast, or a phone is. Then I cannot take responsibility for what I am about to say took place or did not take place”
Big hill run down – run up backwards X 15
Bridge lunge walk
Field for Jack Webb – up to 35
Pax round robin – ab work X 15
Head to track – Indian run 2 laps.
Stop after Q makes it to lead – merkin, SSH, Mountain Climbers
Another lap each time change to outer lane – merkins, SSH, MC
And another lap…same thing….
again…..blah-blah-blah
Leave track – bridge lunge walk
Over to steps by school – split pax in half run down and around – switch
Run around school – stop for some people chair, derkins – rinse and repeat! Once more to waste time. Head to COT – Dun
Skinny:
Today was not a good day to take out an FNG and show him the ropes. But he said yes. And I was not about to post-pone it for my sake. But just between us I skipped a whole lotta S___. I got 99 problems as it is and recovering from today was not on my plans. Sorry Ice9…
We had 2 FNG’s a guy that Bouncer had EH’s from his job name Tony. He was from Detroit and had the tribal tattoos and the bad @$$ look. He got named Kid Rock pretty quick. My FNG Glenn that I had seen around the hood. Turns out to be a Physics teacher at a high school. That landed him the cool title of Atomic. Both FNG’s were going at it this morning 110%. Great take out by Transporter!
Other Stuff:
Something about BRR needs stand replacement runners and drivers
Another Mudrun
If your new and have posted a month or so please sign up to lead a workout. It’s a lot more fun than posting and you get to lead great men.
Please sign up to post to back blast or create back blast and preblast at this link http://f3nation.com/contact
If you Q it then you tweet it. Sign up for Twitter and follow https://twitter.com/F3Area51 to keep up with what is happening around F3. If you are unsure how to use Twitter it’s as easy as when this first came out Good Buddy
Stumpy
When Stone Cold asks you to co-Q what he really means is, “I don’t want to write a backblast on a Saturday.” And so he isn’t. And I am. The nine of us paired up in threes for stations:
Three rotations through to get everyone a turn on the Prowler, then run a mile. Repeat x2 until Angry Mary by Runstopper.
COT
MOLESKINE
Tomorrow, YHC is planning on administering the KB Pentathlon introduced by TIger Rag on March 9th and repeated by Brown at Meathead on March 12th:
Score = (#Reps) x (Adjusted KB Size) where Adj. KB Size = Wt of Bell (in kg) / 8.
EX: 100 swings with a 24 kg bell = (100 reps) x (24 kg / 8) = 300 pts.
Spreadsheet is HERE if you want it. We’ll need every minute to finish on time so come early to warm up as needed.
YHC has been looking forward to doing the KB pentathlon since missing it in March due to work travel. Unfortunately, my cold has turned into a fever and my M is starting to use hurtful words to describe my mental faculties if I post tomorrow morning. If anyone can step up and administer the KB pentathlon in my absence, I’d appreciate it. Otherwise, I will show up and clipboard the workout. #Cobains for the short notice, but I was hoping things would get better instead of worse.
Thanks,
Voodoo
10 strapping young(ish) men met at Elizabeth Lane Elementary on Saturday to challenge themselves and get stronger.
Warm up:
Bring KBs to main lot.
The Thang:
The Challenge:
1) 50 Clean and Press (switch sides as needed)
5 burpees (10 if you’re Bulldog)
Run a lap
2) 50 goblet squats
10 merkins
Run a lap
3) 100 2-handed wings
15 Carolina Dry Docks
Run a lap
4) 50 snatches (switch sides as needed)
5 burpees (10 if you’re Bulldog)
Run a lap
5) 50 Russian twists (each side = 1)
10 merkins
Run a lap
6) 50 high pulls (switch sides as needed)
15 Carolina Dry Docks
Run a lap
7) 50 2-handed OH press
5 burpees (10 if you’re Bulldog)
Run a lap
Mosey to parking lot for X Marks the spot:
7-8 sidewalk chalk Xs were around the edge of the lot, ~20 feet apart. Carry bells overhead, alternating from left side to right side between each X.
Rotate through exercises at each X: 10 swings, 10 merkins, 10 flutter kicks with KB press.
Stop at the school and overhead carry bells back to start.
Cool down:
Head back to cars for swings until time is up/until this song is over/until the Q calls time.
NMM:
I really “like” this workout, which Young Love first exposed me to at Skunkworks last May (I think). I’ve brought it out at Meathead (violating the 0.0 rule – my bad), but it’s tough to finish all of the exercises in 45 minutes. Olympus seemed like the perfect workout for it. A lot of KB work with some body weight and running mixed in.
Just about all of the Pax Larry Birded the Q throughout most of the workout, but the prime offender (as expected) was Bulldog. As a result, he was saddled with 2x the burpees, but even that didn’t stop him from lapping YHC more than once. I’ll just blame it on the cold or whatever I’m fighting…
Welcome to FNG Destiny (Mike K.), the IT director at Calvary Church and prostate cancer fighter. Mike was diagnosed around Thanksgiving, so keep him in your prayers.
T-claps to Witch Doctor, a recent FNG who posted at his sixth workout this week. Strong work.
Announcements:
1) Mud run sign ups are open. Please see the official pre-blast and start getting your team together. The race is 10/24 and is supposed to be a great time (this will be YHC’s first time, so I am basing this on what others have said).
2) Come on out to Foxhole tomorrow for the KB pentathlon. Pre-blast is coming tonight.
Please chime in with any additional announcements I forgot in my O2 deprivation.
Posted on behalf of Goon. Thank you for stepping up and taking the Q!
A quartet of cheery PAX followed YHC for an appropriately moderate all-around sweat.
The Thang:
1 lap around the track, then 15 SSH. Another lap, then 15 IW. Another lap, then 10 Merkins. Another lap, then 10 Dolly/10 Flutter. Yet another lap ending with a brief plankorama.
To the wall for some People’s Chair with 2 x 25 arm raises
Mosey to the small field, square up, and enjoy: Jack Webb (5 -> 1), 15 LBCs, 2 x 10 Arm Circles, 10 Mason Twist, 10 Freddie Mercury, 10 Rosalita/10 Flutter
Then off to the concession area for 3 sets of: 10 step ups (5 each leg), 10 dips, 15 LBCs
Mosey to the gridiron for the mini-Beast: 5 reps every 10 yards (from Goal line to 50 yard line) walking recovery back to Goal line in between each rep: CCV-Left, CCV-Right, Low Squats, LBC-Left, LBC-Right. The PAX really enjoyed dropping and getting up 25 during this enjoyable part of the Thang.
Back against the wall for more People’s Chair another 2 x 25 arm raises. Mosey to the playground for 3 sets of: 5 pullups, 5 merkins
Back to the small field for some mega-grunting a.k.a. 10 partner Leg Throws (Left/Center/Right). Square up again and recover doing: 10 Clamshell-Left, 10 Clamshell-Right, 10 Dolly, 10 Flutter, 10 LBCs, and a final visit from Jack Webb (5 -> 1). One last transfer of back sweat to the brick wall with more Chair with arm raises.
Enough.
A very docile group we were, with minimal mumblechatter. Solid performances (as usual) by Daisy, Sony, and Heisenberg. Both highlight and lowlight was Upstate showing up at 7:55am all proud he was 5 minutes early for the workout. The only flaw in his daily plan was the wrong start time. As penance, he gladly took us out
10 men worked out and this is what they did:
Joker on Q
Warm up 1/4 mile
Standard warm up – SSH, IW, Squat, Merkin, LBC
Parking lot leg warm up – shuffle; karaoke right; karaoke left; back pedal
Joker’s 800 meter run [which we think is closer to 1,000 to 1,100 meters]
Circuit work on playground – pull ups, dips, squats and some plank mixed in
Lunge walk and people’s chair with air presses
Huggie on Q:
Mosey to center pole in the newly landscaped field
Three pole Starfish –
Phase 1
Center – 10 squats
1st pole – 10 lunges
2nd pole – 15 jump squats
3rd pole – 15 Carolina dry docks
Phase 2
Center – 10 merkins
1st pole – 10 wide arm merkins
2nd pole – 10 diamond merkins
3rd pole – 10 hand release merkins
Mosey to rock pile for a “lifting rock” – circle up with your rock on the field
Each PAX calls out a rock based exercise for the group to do while the caller runs two laps around the circle
Curls, Squats, Rock burpees, Greg Louganis, Shoulder presses, merkins on your rock, run to the pole (w/o your rock), hold your rock prone, tricep extensions.
Mosey to back playground with the stumps for some circuit work –
15 jump ups or step ups
15 tire jumps
20 donkey kicks on the wall
Mosey back to the parking lot, circle up, and on your six for some Mary –
15 x Flutters
20 x LBCs
20 x Back scratchers
Protractor
///
Moleskine
It was a nice morning with lower humidity and temps compared to the last few days. Eight men decided to come out and experience Beaker’s virgin Q. The topic of conversation all morning was about a rabbit that was found when three of the #F3DayZero faithful found upon their secret, prerun.
There was no disclaimer given because you already know what you are getting into when you enter the jungle.
Beaker has the first half of the Q and he started out like a veteran.
COP
Second half Frasier
Directions were given to find a partner with the opposite end of the spectrum in speed and pick a running rock. We headed back over to the Yellow Rose parking lot for some four corners. Since the BRR is less than three weeks away and all but one in our midst are doing the BRR we kept with the theme of running.
You and your partner runs to the end of each intersection in counter clockwise fashion. Once the first partner gets to the intersection they turn around and collect their partner until you reach the intersection again. The faster partner runs with the rock. At each intersection you do ten of the called exercises. First corner was ten hand released merkins, second corner ten 180 jump squats, 10 toe tap crunches, finish up with ten hand release merkins.
Rinse and repeat but this time no partners and no rocks. AYG to each corner and then turn around and collect the six. Same exercises as before.
Go back to collect the rocks and return to the basketball court for some partner work. You and your partner does fifty pull ups, 100 merkins and 200 LBCs with the rock.
Throw your rock back and end with three Mary exercises to ten. Flutter, Freddie Mercury and American Hammer.
Done! Although some ended sooner than when time was called.
Moleskin:
Thumper was the theme of the morning and there was much discussion about how it might be doing, what should have been done and if we should go back. Semi Gloss took the lead on the prerun and made the decision to save the critter. Radar believes in survival of the fitness and had no interest in helping. Hairball was too focused on his softball game to probably pay attention to either what Radar or Semi Gloss were saying on their prerun.
Radar was in his normal supportive mood. #Uplifter, #BeaconofLight. He brings the balance to the dynamics.
Semi Gloss continues to look more and more like a runner. I appreciated the offer from SG to rub out a cramp in his glute on the second half of the run.
Dear Abby is always strong, it helps to be in your twenties, and rips through every exercise.
The Swede pushes every week and it is easy to see how going to #F3FastTwitch and #F3DayZero has helped with his stamina. Keep it coming. BRR ready next year.
Strawberry despite acting like he hates running was consistently out front trying to chase down Dear Abby in the partner exercises. For a man that does not like to run you do it well.
Hairball like a true site Q noticed Radar’s sandbag attempt and did not fall into the trap. You can tell that the new site Qs do not even remember or pay attention to their elders. #AllGrownUp.
Beaker brought it on his first Q. A nice mix of running and hard exercises. He was able to keep his cadence despite a lot of mumble chatter about thumper during COT. Nice work and now you are in the rotation.
A couple of shout outs from the over fifty/sixty crowd of women this morning. Not sure how to take that but I know it makes my wife jealous when I tell her about some lionesses on the prowl. We really needed Haze so he could be getting digits.
Announcements:
Sign up for the mudrun and let Mermaid know when you do.
Run in the morning at 6:30 at the Arbo for a few BRR teams. Come on out.
Appreciate the opportunity to lead and fun banter. Nothing more guys than making fun of each other and passing gas as an old woman walks by (Radar).
There will probably be a prerun next Saturday morning but you probably won’t be invited.
Out!
A lucky break in the weather didn’t bring any luck in the cards to the 19 Pax assembled in front of Sun Valley Middle this morning. Here’s how it went down:
Mosey to flag hill for COP
SSH-25
IW-25
Windmill-25
Slerkin-25 (slow low Merkin)
Mosey to practice FB field and circle up. Disclaimer given, then YHC pulled out a deck of standard playing cards, shuffled and ready to use.
Count = # on card, Faces=10, Aces=11, Joker=10-count
Hearts = Burpies
Diamonds = Merkins
Spades = Dead Bug (each side=1) (more on this later)
Clubs = Lunge walk (R+L=1)
Slow mosey to elementary school playground for some pullups/LBC ladders: split up so half starting on six, half on bars, then 2 pullups/2 LBCs, 4/4, 6/6, 8/8, 10/10 and back down to 2/2.
Indian Run back to parking lot for some Mary.
Flutter-25
Freddie Mercury-20
Dolly-25
Time up, but Q called bonus: 10 SmurfJacks, Civilian Count.
COT/Announcements:
BRR needs drivers – talk to guys going for details
Fall Mud Run (Oct 24) signup live – search F3Nation.com and follow links.
Young Life Mud Run 9/19 @ Whitewater Center – competitive and noncompetitive heats, great for kids and M’s
Moleskin:
Welcome to Good Luck from Asheville. Great to see brothers from other regions across the F3 Nation.
Also great to meet Big Trade’s 2.0, and newest F3 member, Spike. Hope we see you out here often.
YHC had another entire round of activities planned, but underestimated the time needed to get through 52 cards of pain. It won’t go to waste, I promise. Think of the Smurgjacks as a preview of coming detractions.
The randomness of YHC’s card deck shuffle was questioned by all, including YHC. Urkel (aka Glass Joe) calculated the odds at less than 3.14%. He also calculated the number of each exercise at 96 (YHC had to use a calculator last night, twice.) Number of cards also questioned – definitely felt like more than 52. Apparently some of the PAX heard that each Dead Bug was half count, so that “1” was R+L, but YHC stands by his assertion that instructions at beginning of cards was for Dead Bug single count and Clubs was the only R+L=1. Step forward (comments) to claim your bonus points/not listing penalties.
Good takeout by Horse Head.
Thank you for the privilege of leading.