There is no Moderate at Meathead!

There is no Moderate at Meathead!

5 meatheads descended upon the parking lot at Elizabeth Lane Elementary School to stargaze (Perseid meteor showers, you know) and swing some heavy metal, while listening to the same.  Being a little roughed up, YHC had agreed with totally roughed up Brown, upon taking the Substi-Q, that this would be a lighter weight, higher rep workout today, to hit a mix of cardio and recovery muscle building.  But do not, dear Reader (and Hops), take this to mean the workout was easy.  There is no Moderate at Meathead!

The Thang:

COP:

  • Arm Circles
  • Prying Squats
  • Imperial Walkers
  • Side Straddle Hops (it wouldn’t be F3 without ’em)
  • Low Slow Squats

15-5-5-1

  • 15 one-handed swings (R)
  • 5 goblet squats
  • 5 presses (R)
  • 1 slow merkin – 15 seconds down, 15 seconds up  #HeadBobberProphylactic
  • Repeat on (L)
  • Repeat all (R+L)

KB Cindy/Murph

  • 5 pullups
  • 10 KB stagger merkins
  • 15 teabag squats
  • Rinse & Repeat for 20 minutes

Finisher

  • 5 cleans (R)
  • 5 racked squats (with presses, optional)
  • Repeat on (L)
  • Repeat all (R+L)

Meathead Mary

  • Russian Twist – 10 IC
  • Louganis – 5, then 5 more
  • Flutter with Press – 10 IC
  • Pullovers – 5, then 5 more

Outta Time

COT

Announcements:

F3 Dads Camp this weekend

Naked Moleskine:

Strong work by the Meathead pax today!  At the outset, YHC announced that he was a little banged up, etc etc, so we’d be taking it a little easier today, using lighter bells, blah blah blah.  While the pax seemed to agree, in reality, though the weights were down from double-bell days, there was nothing easier about the work put in today.  By the end, the only person wanting a heavier bell was Hacker, and that was due to either an undersized bell to begin with (upgrade opportunity??) or the fact that his workout was only 40 minutes long (#WileyVeteranMove).

Welcome to Franks, making his debut Meathead appearance!  Glad to have you with us.

Pleased to meet Witch Doctor, who began coming out during YHC’s 8 week hiatus.  His CrossFit roots were showing, as he turned in a strong performance on the KB Cindy circuit.  #OldHat  And, he may have found a new customer for his special blend of “medicine” by the end of it all.  #DoubleBonus

Good to see Sony again, still swinging bells but less so on the running… #0.0

And, of course, Hacker.  Glad to have him out, even if he does miss COP because he was trying to go to a Friday workout, only to realize it’s Thursday and, therefore, Meathead Day. #Senioritis #NearRespect

Thanks, as always, for the opportunity to lead today.  It’s always an honor.

Aye.

Skunkworks – A Stroll Around the Parking Lot

18 guys decided to make it out despite the chance of rain.

The Warm Up:

Mosey around the parking lot. Throwing in some side steps, straight leg kicks, butt kicks, and high knees. Heard some complaining about the “long warm up” from some gents in the back but their toon soon changed once the “Thang” started.

The Thang:

Ladder work with a loop. Groups of three worked their way around the parking lot hitting two exercise stations along the way.

One guy at station 1, another at station 2, and the third teammate runs from station 1 to station 2. The teammate at station 2 then runs to station 1 while teammate three takes over for teammate 2. And so on.

Round 1: Station 1 = Swings ; Station 2 = Sumo Squats ; 5 laps

Round 2: Station 1 = Shoulder Press ; Station 2 = Lunges ; 5 laps

Round 3: Station 1 = Chest Press ; Station 2 = Figure 8’s ; 3 laps

That’s it!!

Coach Fudd aka Arena fka Wabbit is a man of few words and a well orchestrated plan. My hindquarters are still smarting from the double KB lunges.

Harley posted for Arena

(Dis)Comfort Zone

At 5:30 a virtual shovel flag was planted, the disclaimer was given, and 18 men of purpose ran off into the foggy gloom.

The Thang:

Jog to the grotto-like entrance for SSH x 20, Merkins x 15, IW x 20, Squats x 20

Jog to the summit of North Face for circuit work.  5 burpees –> benches (10 derkins) –> bottom of North Face (10 merkins) –> top of North Face (5 burpees).  repeat 3x.  plank-o-rama.

Jog to far end of parking lot for 3x partner sprints/exercise.  Partner up, 1 guy runs, 1 guy does exercise:  merkins, squats, dry docks.

Jog to rockpile, grab a lifting rock.  Pass the rock to the guy on your left.  Q inherited Hercules’ (aka lobsta roll) boulder and proceeded to struggle mightily through the first set of curls 10x, overhead press 10x, tricep extension 10x.  Pass the rock to the left and repeat 3x.

Jog to the playground for pull ups 5x, donkey kicks 10x, merkins 10x.  Repeat 3x.

Run back to cars for Mary.  LBCs, Russian twist, Heels to heaven, Flutter, Dolly, LBCs again, … done!

For my maiden Anvil Q I decided not to go too far off the fairway.  Keep it simple, but intense.  Hope the plan worked.  I appreciate the opportunity to lead the always strong Anvil men.  Hope to do it again soon!

Announcements:

– obligatory mud run announcement

– BRR.  Some teams looking for runners.  Register your interest with Turkey Leg.

Nice take out by O’Tannenbaum.

Preblast: Devil’s Turn Hill Route

We are now 4 weeks out from BRR so we are hitting the hills for the next 3 weeks until the week of the event (when tapering should be in full swing).  As several of our PAX learned last weekend, the hills of the BRR are big and brutal.  We will do our best on the mighty hills of Piper Glen to prepare.

We will meet at 5:15 in the greenway parking lot at the corner of Rea Rd. and Bevington Place and proceed for a 1 mile warmup loop around the apt complex and south on Rea Rd.

The pace after the 1 mile warmup will be roughly “marathon” pace from http://runsmartproject.com/calculator/ .  Let’s call that the stretch goal pace and that should be your goal on DT Track Day.  For the hill route, there is some evidence that the pace slows 15 to 30 seconds per mile in pace.  So if you normally average 8:00 min/mile on DT track day, your average on the hill route may be 8:15 or 8:30 min/mile.

In an ideal world where we are all hill conquering beasts of nature, we could bring these two paces closer together.  Let’s see what we can do tomorrow.  Look back at your track day average paces and at your hill route average paces tonight.  Then let’s see what you do tomorrow and compare.  We will take note in COT.

See you tomorrow!

Iron Jungle

The workout:

Indian run around the parking lot

Partner up

1 partner runs the long hill with 10 merkins at the top

Partner 2 does kettlebell exercise assigned to the kettlebell station

Flapjack
Rinse and repeat

Wait for all pax to finish and move to next station.

Stations:
Good Mornings w/ 32 KG
Two handed swings with 28 KG
Goblet Squats w/ 28 KG
Two hand press with 24 KG
one hand swing with 24 KG
Cleans w/ 40 lbs
Snatches or presses w/ 40 lbs

6 MOM

Recover

moleskine:

Tough workout for some tough guys today. I probably went a little heavy with the bells but the crew adjusted well. Big Tuna and Dasher were killing it on the runs and I couldn’t see the other group because I was in the dark tunnel of kettlebell HIIT work. We have a big roster of regulars at the Drom even though we intermingle with some other sites and fartsacks. Always good to see some new and returning faces. Let Brat or I know if you want to step up and lead. Pretty uneventful morning besides the high schoolers beating us to the lot at 5:20am to pick their parking space, our guys talking their way out of a trespassing citation from the Union Co Popo and Stumpy trying to get rolled by an unattended vehicle in neutral. All before 6 am. Thanks for posting and allowing me to lead. Thanks Tuna for the prayer. Good stuff brother.

I’m Wide Awake, it was dark, blah, blah, blah

COT on the move

Mosey aimlessly along the road looking for places to start the beat down. I have to admit it has been a while since I lead a workout, so I tried to temper my zeal by kicking everyone in the teeth (including myself) in this COT:

  • SSH x20, Mosey
  • IW x20, 10 Burpees (OYO)
  • 10 Burpees (OYO)

Circle up near chick-Fil-A

  • LBC x40, 10 Burpees
  • Slow Squat x30, 10 Burpees (OYO)
  • Mirkens x25, 10 Burpees (OYO)

Locate a wall – found said wall in the courtyard at Starbucks. Queue a series of songs that could be considered ‘classic’ from the outside speakers. While listing to Kris Kristofferson’s classic hit from 1979 ‘SAILING’ we started three sets of the following:

  • Dirkens x25
  • LBCs x25
  • Incline Mirkens x25

Mosey across Ballantine Commons to St. Matthews Catholic Church

  • Locate a rock – mosey to the wall, rock above your head
  • Wall Sit for a VERY long 3 minutes
  • While sitting, hold rock in front of body .30 secs; raise rock overhead .30 secs- rest
  • Rinse and repeat.

Mosey back to the drainage ‘ditch’ Circle up for Jack Webb with a Rock

  • 1 Mirken AND 4 over head presses
  • 2 Mirkens AND 8 over head presses, etc..
  • Up to 10 Mirkens AND 40 over head presses

 Form two lines for Indian run back to the parking lot.

Last 5 light poles were the scene of a horrific plan gone wrong. YHC decided to add 25 Mirkens per light pole as a punishment to myself for focusing on running these past few months and not my guns/chest.

Naked Moleskin:

  • Running in hot from a local hotel in Ballantine was Floppy Disk, from Lexington. Great to see you post out here with us today. Hope to see you again soon. Extra credit, yes he ran back to his hotel when we finished up.
  • The security guard at St, Matthews was eyeing us closely; I guess he figured we were harmless, after all how could we be planning some kind of criminal act when we all had rocks held above our heads along the sidewalk.
  • Mic Check, was really digging the tunes. I think he was singing Katy Perry’s song ‘I’m Awake’ while Fire Hazard and Madame Tussaud were in the middle of a fantasy about girls kissing girls.

Announcements:

  • Q’s needed at the Maul – sign up link on the schedule page (Sign-up Genius) or contact Madame Tussaud and or Wingman to get added to the schedule.
  • Mud Run training – Fridays at F3TheBrave at 5:15 am launch at the Vine.

Solid work by all today and a great way to start the day!

Run Stopper aka, Stop Running aka Webster

Who’s ready for the Navy?

25 pax joined up in the S. Clt Middle parking lot, virtual shovel flag was planted, lots of chatter/warm greetings, etc.  countdown, then it started.

Mosey around parking lot to pick up any late comers, then down to the dark track and onto the muddy field.

SSH x 20

IW  x20

Windmill x 20

Low slow squat x 20

Merkins x 10

Mt. Climber x 15

Warmup lap around track

Warmup complete

Navy Physical Readiness Test (PRT)- with Partner (counting)

2 mins AMRAP Pushups

2 mins AMRAP Situps (old school)

1.5 mile timed run

Plankarama til all are done

Mosey to Wall:

People’s chair with Air Press (x 20)

Donkey Kicks x 20

Rinse Repeat

COT

Naked Moleskin:

Joker first brought this out to the Joust pax many months ago except he added the pull-ups piece.  Sorry we didn’t get that one in, we would have had to travel to Davie park (not enough time).

Where was our Navy buddy, Squid today?  This one was for him.  Someone test him on this next time you see him.

Here is the link to see how you rank:  http://www.military.com/military-fitness/navy-fitness-requirements/navy-basic-training-pft

Here is another one (a pdf) that is divided by age groups.  YHC likes this one better:  http://www.nrotc.navy.mil/pdfs/Physical%20Standards.pdf

YHC hopes the pax liked to see how you would stand up to the test.  It’s good to be tested.

Everyone was working hard out there. YHC heard some pretty impressive numbers at the end.  Partners were supposed to help count but also correct/encourage on proper form.  #accountability

Post your scores or ranks (excellent, outstanding, etc.) below if you so desire in the comments.  Could you make it into the Navy?

Annoucements:  FREEDOM is Q for Jevlar on Friday.  Come on out and support him.  Also, Friday at Compass (Chick-fila 0630) we are studying Philiipians chapter 2.  2 Therefore if you have any encouragement from being united with Christ, if any comfort from his love, if any common sharing in the Spirit, if any tenderness and compassion, 2 then make my joy complete by being like-minded, having the same love, being one in spirit and of one mind.

 

 

Random Turns on the Straightaway

17 PAX played follow the random turning leader at Swift today.  Here is what they did.

The Thang:

  • Early crew rolls out at 0501 from the Vine Restaurant in Ballantyne for 1mile easy through the corporate park. Returning early to the Vine, decide stretching and 2nd F is worth more than miles.
  • Full group rolls at 0515 on a new warmup route. Instead of trudging through grass (that’s for those bootcamps), the PAX roll across 521 at the hotel entrance and through the hotel parking lot to cut to Ballantyne Commons PKWY. Up to the MetLife building and stopping at the back entrance. 1mile more done.
  • 4 drills with toes, heels, high knees, and butt kicks done.
  • Provide some navigating rules along N. Community House and explain Threshold pace for the 5minute interval and 1minute. Read the Preblast for a video explanation of Threshold pace.
  • Start 5 minute interval with 1 minute rest. Complete 4 with some regrouping.
  • Regroup all of the PAX and mosey before 1 last 5minute interval to meet back at start point.
  • Mosey home via Ballantyne Commons or Ballantyne Corporate. 1+ mi more.
  • COT

 

Moleskin:

  • Threshold pace = Comfortably Hard. If you didn’t check out the pace guidance from http://runsmartproject.com/calculator, then Q guidance was 50-60 seconds per mile slower than your fastest mile race/time trial. Should be in control during these intervals that translate over to doing a consistent 20minute interval or mile repeats at the T-pace.
  • Swift PAX were strong in numbers today. Not quite a record, but notable that we were only one short of the Bagpipe numbers. Site FNG Cable Guy and relative newcomer (to Swift) Dear Abby almost helped tip the scales. Strong showing knowing that Swift is one of the few workouts with a Preblast each week (whether the PAX choose to read it or not).
  • And that’s with several PAX coming off a long BRR training trip over the weekend. A lot of the warm-up was spent discussing the van-sized cabin they chose to simulate actual conditions in, that Beer+Cheese don’t mix with Outback, and that there are significant hills on the BRR even on just “Hard” legs – keep in mind that “Hard” is the middle level with “Very Hard” and “Mountain Goat Hard” adding elevation or distance.
  • A bit of Q prerogative today with turning points on the intervals. It makes sense that in order to keep the PAX together on “the strip” of N. Community House that we turn when the leaders turn around. Even better when Honeybee is leading out front and the Q calls a turn to effectively now be in front. Overall, makes for some erratic turning at times, but it seems to work. Suggestions welcome if it really works.
  • Notable on the last interval were the Q instructions to take 5 minutes to get back to where we started the intervals. This did not mean race straight back to the start point (Doubtfire seemed exuberant), but take whatever path necessary to get there AND keep running until clock expired. In the end, Strange Brew took an unconventional route (not to mention “going metro” again) and Doubtfire got dragged farther than he bargained for – kind-of like chasing a chicken through a field with random turns.

 

Announcements:

  • Next week is the last ISI workout before BRR. 800m with 200m recovery. It was nice to do these on the track at AG last month. What do you all think about visiting Community House Middle School (less than 5min from the Vine) and trying to get #FastTwitch to join? What kind of turnout could we get?

We Pick Them Up and Put Them Down

(Posted on behalf of Cold Cuts)

No Doom and Gloom at McKee this Saturday.  The oppressive heat and humidity decided to give us a break this week.  The Q decided today was a perfect day to bring some added pain…toys…heavy toys.  Some legends and newer PAX joined the fun for a good old beat down.  Here is how we did it:

Q led the 12 PAX on a good old mosey through the local neighborhood.  Mid-run he had the group stop for the usual warm-up:

  • SSH x 25
  • Merkins x 5
  • IW x 15
  • Merkins x 5
  • Squats x 15

Still hanging out in the middle of the street, the PAX now were in for some fun.  A Pyramid of Merkin Pain:

  • 10 x R Leg Up Merkins
  • 9 x Knee to Chest Merkins
  • 8 x Wide Merkins
  • 7 x Knee to Elbow Merkins
  • 6 x Clap Merkins….on the street

Now back down the Pyramid of Merkin Pain:

  • 6 x Clap Merkins
  • 7 x Knee to Elbow Merkins
  • 8 x Wide Merkins
  • 9 x Knee to Chest Merkins
  • 10 x R Leg Up Merkins

Had 80 push-ups of fun…now mosey down the street to do 20 Jump Squats followed by a mosey back to the school for some fun on the wall.

  • People’s Chair for time followed by lunges
  • PC again w/ calf raisees & more lunges

Time to mosey again, this time to the front of the school where the Q had a nice surprise for the PAX.  Everyone paired up to form 6 teams.  One PAX would run the length of the school front while teammate would work his Pain Station.  Then flapjack.  The Pain Stations consisted of the following:

  • Wall Balls w/ 20 lb ball
  • Squat w/ 60 lb sand bag on your shoulders
  • Turkish Get-ups w// 12 lb weight
  • Bicep Curls w/ 20 lb weights
  • Shoulder Presses w/ 20 lb ball
  • Lunges w/ weight in hand

Every PAX completed each station w/ run between each station.

Next we went back to the wall for a nice treat:

  • PC w/ 30 air presses, followed by lunge walk across the parking lot & 20 merkins
  • Rinse & Repeat x 5

Wrapped up the morning by taking a stroll over to the playground set for the following:

  • 10 Pull-ups (w/ Picasso knocking out his like it was nothing)
  • 20 Squats
  • 30 LBCs

And to top it all off, Q led PAX through series of Planks and round of LBCs x 100

COT

NMM:

  • Strong effort by everyone on a nice cooler morning
  • During Pain Station circuit, not surprisingly Lobster Roll, Squid, and Joker killed it with solid runs every time.  Q thinks these guys might need to get tested, for awesomeness
  • Croissant continues to bounce back strongly after returning from winter hibernation/retirement
  • Beaver never ceases to amaze. . . .the man NEVER quits, always finishes strong, and does it with a smile on his face
  • Newer PAX members Skull and Hoot gave the A51 regulars a run for their money
  • With the PAX making it look too easy, Q plans to go back to the drawing board to see if he can increase the heat for his next lead
  • Covered 2.62 miles with lots of pain in between
  • As always, thanks for the opportunity to lead

DMZ…it’s all good!

The SnoopTrainQ rolled into DMZ territory with 20+ pax eager to get it on!

The Mission:

0530 Ten spider burpees (quick chest to ground n pop back up) / one lap around parking lot
==== Into the wooded trail with bearCrawls over the bridge and continue on sidewalk.
==== COP at BBall court: Merkins X 14; SSH X 20; Imperial Squats X 15; WideArmMerkin x 10
0540 Mosey to field – 10 spider burpees / Partner up for carries and wheelbarrow
==== Partner carry to half-field / Partner wheelbarrow to end line / 10 spider burpbees
==== Complete four rotations
0550 Mosey to church parking lot – COP around new DMZ ShovelFlag –
==== Plankaroma and Derkins X 12
==== More partner work: run opposite around church meet on high side / 20 handSlappers
==== run around church meet on low side / 20 handSlappers
==== run around church meet on high side / 20 handSlappers
0600 Return DMZ Shovel Flag back to AO then head down Camilla Dr to Middle Sch entrance
==== Along the way at speedBumps: 10 spider burpees / 10 X Fit merkins
==== Grab the three 25lb coupons YHC dropped off before DMZ beatDown
==== Begin a triple formation Indian run w/ 25lb weight(5 chest press/pass it back)
==== Pax must stop at each speedBump and complete 10 spider burpees
==== Continue Indian run w/ 25lb weight up Camilla(.2 miles) finish at AO
0630 COT

Inside the ropes:

Great group of studDawgs showed for tha SnoopTrainQ’s third installment at DMZ. We did not disappoint with plenty of pain and great 2nd F going on during the beatDown! Lots of options at this AO and added benefits when Q shows up with 25lb coupons to share with the pax. Great to see SnowFlake and FlutieFlakes at all three of YHC’s leads at DMZ…TClaps. Skywalker was the glue today that kept it real yappy out there. Lot of hard work by all pax. Thanks for the opportunity to lead at DMZ!

Snoop

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