Eleven of the bravest braves braved the Brave for a 4.8 mile beat down. Fire Hazard had set a high bar the week before in covering 5 miles so today we attempted to match but came up just short at 4.8 miles. I think we would have made it except Mr Ben Nevis got in the way. Here’s how it all went down:
Mosey to parking lot across from CVS
No FNG’s so light form waiver provided
20 Imperial Walkers
Mosey to Premier Parking Deck with some stops on the way for squats and merkins
Was planning to use the fields but they were close so to the parking deck.
Crab walk half way up parking deck – had to say there were some sad looking crabs this am lads
Run back down and bear crawl half way up and run back down
Toe tap crunches
Next up, the Mic Check slalom course followed by a sprint across the Johnstone Rd bridge.
Sharp right after the bridge and then wheelbarrows down the field (hats of to Mario and Fire Hazard on this one for leading the pack). Headed to the next pond for some good old fashion merkins.
Then down the dark path and over to the wall. Yep 10 times up and down the bull ring wall sure got the heart a pumping. Called on Chippy for a ten count, which seemed to last a minute – good work Chippy!
Off again heading for Ben Nevis and stopped on the way for some LBC’s, Russian Twists and some more Toe Tap crunches just to mix it up. Arrived at bottom of Ben Nevis (time is running out). 25 dips at the bottom, 25 merkins at end of the railing, 25 toe tap crunches at first entrance and for the elite (Fraser, Mario, Fire Hazard, and Cable Guy) 5 burpees at the next entrance. Time is really running out so time to head back to the cars with minimal stops.
Appreciate all of the hard work this morning and good to have the temps in the mid 60’s.
Thanks for the lead gents
Outback
5 men woke up this morning not knowing they would pay a price to Turnpike! A price was paid indeed!
Warm Up:
Hairband Mile to get the PAX going.
SSH x 15
The Thang:
In typical Turnpike Q fashion a quick appetizer (warm up) and straight on the the entree!
Line up at the Island. Each Member of the PAX will Crab Walk ten lines equaling ten parking spots and then complete 10 squats. Then we will Bear Crawl ten more spots and do 20 LBC’S.
Plank when complete
Going back we will Lunge Walk ten lines do 10 Squats then Bear Crawl ten more and complete 20 LBC’S
Plank when complete
Let’s Mosey
Next toll to be paid were some pain stations.
Each PAX will complete 10 of the following:
Merkins
Carolina Dry Docks
LBC’S
Dolly
Dips
Once complete we will Lunge Walk the from the beginning of the brick wall row to the end.
Plank when complete!
Repeating adding 5 additional reps to the exercises. Thanks Glass Joe for asking if we were adding 5 more Lunge Walks as well. If you could fit them sure but not in the agenda!
Plank when complete.
Let’s Mosey!
Mosey we did to the playground where I intended to continue collecting tolls!
Partner Up for a little Merkin Track work.
Idea is or was for each team to reach 100 Merkins combined however an audible to 50 was much appreciated by the PAX!
P1 starts with 10 Merkins while P2 starts running on the track. Upon being caught P2 does 10 Merkins while P1 continues to run. Rinse and Repeat until each team completes 50 then Plank where we started.
Hoody gives us a 10 count so breathes could be caught!
Playground time. Only for a short time as Q saw Eleven’s in the near future!
Each PAX will do 20 Donkey Kicks on the swings, 20 Step Ups (10 Each Leg)’ and as many Pull Ups as you can. Plank upon completion!
Let’s Mosey over to the hills. If you can dodge a car you can dodge a ball. Was the thought going through my mind as we were switching sides as the cars came through.
When we reach the hills it was the final toll the PAX would have to pay!
Eleven’s were the price to pay! Start with 10 Flutters at the bottom and 1 Dolly at the top continue until ending with 1 Flutter Kick at the bottom and 10 Dolly’s on top! Some of the PAX were relieved when time ran out on us. I know some of us didn’t finish the Eleven’s but still a great workout by all!
It was an honor leading the PAX this morning!
Thanks to Happy for taking us out.
Announcements:
BRR is right around the corner!
Sign ups for the October Mud Run is still going on not much time left so if interested sign up!
Please feel free to comment below!
TP
11 pax showed up at Hydra to see what was in store. No newbies, so short disclaimer given and off we went. This is what we did:
WARMUP
SSH x 25 IC
IW x 20 IC
Merkin x 10 IC
Squat x 20 IC
Mtn Climber x 20 IC
THE THANG
Partner up for the MerkinFest:
Partner 1 does 20 merkins while Partner 2 does squats, flapjack.
Partner 1 does 19 merkins while Partner 2 does squats, flapjack.
So on and so forth all the way down to 1 merkin.
Now that we’re feeling all “chesty”, mosey over to the concessions area, keeping with your partner.
Partner 1 runs around the outside of the baseball field while partner 2 does AMRAP of called exercise, then flapjack.
Round 1: step-ups
Round 2: dry docks
Round 3: Sister Mary Catherine’s
Round 4: dips
Round 5: LBC’s
Mosey to the football field a line up abreast on the goal line.
AYG sprint to the other endzone, do 20 LBC’s, then mosey back to goal line.
Repeato x 3
Plank work
Back to the parking lot for Mary:
Dolly x 15 IC
Russian Twist x 15 IC
LBC x 15 IC (called by Frosty Paws)
Flutter x 15 IC (called by Iron Horse)
Done
Moleskine:
Great group out there today. Not too much mumble chatter except for some groans when the merkinfest was called. Everyone worked hard and pushed through to the end. If you made it all the way through you did 210 merkins (on top of the 20 during warmup). Strong! Iron Horse wanted to go back up the ladder but was quickly shut down. He may be war daddy, but he’s a beast. Thanks for allowing me to lead today, always an honor. Sound off with anything else I missed. Thanks to Iron Horse for taking us out.
Announcements:
10/4 Day of “stuff” at the Whitewater center. Bushwacker race, etc. Watch for preblast and check website.
11 PAX assembled for a double dose of pain Peak 51 style as administered by Sensei and his evil henchman Slim Fast. It went a little something like this.
Sensei’s dose:
Take a lap around the parking lot. Circle up for COP:
SSH x 20
5 Merkins OYO
IW x 20
5 Burpees OYO
LSS x 20
5 Merkins OYO
Peter Parkers x 15
5 Burpees OYO
Parker Peters x 15
5 Merkins OYO
Hammie stretch left, right, middle
It was during COP that the PAX were wondering if we had been somehow transported to downtown NYC with all the sirens, train, and other big city noises in quaint downtown Matthews. We were also joined by a couple of late comers who appeared after SSH. Nice of you fellas to join us.
Mosey to benches by school for circuit work
Rd 1: 10 Merkins/15 Dips/20 Step Ups
Rd 2: 10 Inclined Merkins/15 Dips/20 Step Ups
Rd 3: 10 Decline Merkins/15 Dips/20 Step Ups
Mosey to playground for more circuit work
Rd 1: 5 Pull Ups/10 Squats/15 LBCs
Rd 2: 5 Pull Ups/10 Squats/15 Sit Ups
Rd 3: 5 Pull Ups/10 Squats/15 LBCs
Time for Slim Fast’s dose – mosey back to church parking lot:
Line up on white lines, one pax/line in plank position. We called this “Walking The Plank”…
Rd 1: Do a merkin, then plank walk to next line to the left, do a merkin, plank walk to next line, etc… 6 lines to the left, the 6 lines back to the right.
Rd 2: Same concept, but instead of merkins, do CDD… 6 lines to the left, then 6 lines to the right.
Next pain dose… suicide!
Rd 1: 3-line suicide and sprint to end, rinse and repeat coming back.
Rd 2: 3-line suicide and lunge walk to the end
Circle up for mary and stretching:
LBC x 20
Dolly x 15
Moleskine:
Great job out there this morning! Thanks to Sensei for a last-minute Co-Q replacement … painful as always!
We’re very thankful to Mall Cop and Geraldo for taking time out of their busy morning schedules to join us! Insomniac beat you guys, for crying out loud!! I hope that shames you sufficiently!!
Great to have Happy join us! Strong stuff out there… you are welcome back anytime!
Also great to see Sparkle City back out after some vacation time!
Swiss Miss, Kilowatt, Stay Puft and Tawney… strong as always!
Stay Puft took us out in prayer… thanks, bro!
Announcements:
1. Kilowatt will be driving for the Mercury’s Minions at BRR… THANKS!! (and condolences… )
2. Sign-up for Mud Run in October
Thirteen Pax found sweet succor in the bosom of 0.0. Some came to avoid the hills. Some came to get YUGE. None came to run. The step counter didn’t get much work today but the heart rate monitor did.
WARM UP: 1H Alternating Swings, Good Mornings, Prying Squats, Halos.
THANG: Partner up by bell size for doubles pyramids.
Eternal Flame, KB Edition: Attempt to outlast the Bangles with an alternating press wave.
Pax 1: One bell in rack, press bell overhead and hold. Pax 2-13 does same. When it gets back to Pax 1 the first bell drops to rack, press the other bell overhead. I think we made it through 3 or 4 presses ea side before we threw in the towel. We finished out with 2H swings.
COT
ABBREVIATED MOLESKINE
28 pax failed to heed the warning from the site Q, aka quitter on Dolly, aka #yahtzee ‘Proud’ guy. And so we went…..
The Thang
Mosey down to field
30 SSH
25 LSS
Partner up and head back up to the #poopers
Gopher – P1 runs down and around track. P2 runs down to bleachers for 20 step ups, 20 dips and 20 suppine pullies – meet back at #poopers for 50 combined hand release merkins. Repeat circuit 2 times
We then did some air chair aka wall chair aka The Semi Gloss
Mosey down to the field for a mini Crusher – consisted of squats, CDD’s, LBC’s and 14 x 100 yard yoggers.
Mary
Moleskine
Good crew today. Bunch of BRR participants honing in their strides. Joker, Header and Fletch were out front in most of the laps in my group. Quite easily if I remember. TR refuses to do anything but run in the month leading up to BRR at any and all workouts #AttaBoy #FreeRange. I was told on several occasions that the call for 50 hand release merkins over and over was a bit ridiculous. You can blame the site Q’s for that because anything that happens on their AO is their fault. BTW, Header doesn’t finish the Crusher in the bottom half of a group..EVER..so a lot of you slack jacks queered out today. You took a serving from #yoself. You deserve better. Boom.
Thank you SG for taking us out.
No Announcements
Started with 8 this morning at Dromedary and finished with 7. Stump Hugger came out for a pre-run with Bratwurst and then had to leave before COP for early start at work. Good to see you this morning Stumpy and kudos on posting for pre-run at 0500. With Bananas traveling we had to gather around the Virtual SF before heading out to cover some terrain. With all the focus lately on the sprawling student parking lot and the front of the school, decided it was time to revisit the fields behind the school. And so we were off for a slow mosey across the parking lot and around the high school.
Stopped along the way for Incline Merkins on the curb x 20, continued with high knees and butt kickers, another pause for Decline Merkins w/ feet on the curb x 10 IC, and then finished the mosey around the high school to the soccer practice field behind the tennis courts.
COP:
Nice warm up run and a few exercises to get the blood flowing. Time for a little field work. PAX lined up on the goal line and we first led off with Karaoke down the soccer pitch and back. Next we completed a backwards run down and then regular run back. Nice flat surface and not too many uneven spots to worry about, but that would change.
With that completed we headed over to base of hill next to the soccer fields for some 7s. Ran up the hill and completed 6 merkins and then back down the hill for 1 prisoner squat. Continued the cycle for 5/2, 4/3, etc. Not a huge hill, but it definitely added something a little extra to the 7s. Soft Pretzel commented on the uneven terrain and how he hoped he did not turn his ankle before BRR. Right there with you and definitely don’t want to see anyone on F3 BRR SOBs (or any other F3 team for that matter) head to the IR this close to D Day. 4 legs is plenty and not looking for any extra credit.
Once everyone was done with that round we headed off for the benches near the tennis courts for a little circuit work:
With that round of circuit work behind us we headed down to the lower football practice field. Nice smooth even surface for The Stack:
Having explored a good amount of the back of the AO we headed through the open area between the Middle School and the High School. Bus drivers were gathering in the Bus parking lot, but no catcalls this morning. Must be too early in the school year. Made our way around to the Middle School patio area for another round of circuit work (civilian count):
Head down to the track for a quick lap and then we headed back to the launch point for 6 MOM. Went around the circle and each PAX member called an exercise and led the count:
COT
NMM:
Announcements:
Nine men gathered at the Charge this morning for a beat down in the gloom. It was a balmy 69 degrees, so we didn’t work up a sweat until we started moving. It went something like this: Read More
YHC and Cane pulled into a deserted Calvary lot. 9 more strong PAX arrived for iron sharpening at Anvil. A few PAX pushed hard on the 0530 start. O’Tannanbaum came in hot at 0535 after a visit with Mr. Brown. He readily joined the PAX in COP. 12 for Anvil with shovel flag flying thanks to Young Love.
Thang
Warm up mosey around a few lots to the Rock Pile. Grab exercise rock. Continue mosey to lot above entrance 4.
COP
SSH x 15 IC
Double Nickel Burpee OYO (Burpee with 5 merkin x 5)
Low Slow Squat x 15 IC
Rock Set
15 each civilian cadence: Curl/Press/Tri Extension. Drop Rock.
North Face Loop. Run through lot and down to base of NF. Up NF. 5 Burpee. Continue back to rocks. Repeat Rock Set OYO. Burpees to wait for six. Grab rock and mosey to Rock Pile for drop off.
Continue mosey to pavilion.
Bench Set
10 Jump Up/15 Derkin/20 Dips
Mosey to base of Champs Field hill.
Triple Nickel/Champs Lap/Bench Set Combo
Triple Nickel with Jump Squat at top and CDD at bottom. Immediately into lap around perimeter of Champs field to pavilion. Repeat Bench Set. Plank-o-rama to wait for six. Low plank/RAH/RLH/Flapjack
Short mosey across thoroughfare to lot next to Avenue of the Trees for Mary
Flutter x 10 IC/Hold/Dolly x 10 IC/Hold/Rosalita x 10/Hold/Heels to Heaven x 10 IC/Hold/4-10 counts
Avenue of Trees Burp and Merk
Start with first half of Burp and Merk. Burpee 1 with 1 merkin. 2 with 2 merkin. Up to 5. AYG quarter mile loop. Complete 6-10 of Burp and Merk.
Mosey back over to lot above entrance 4. Quad combo: Plank with 10 count/Plank Walk x 15 IC/Elbow Plank with 10 count/Merkin x 10 IC
NF Loop
AYG around NF loop back to lot above #4. Mary lead by LR. Russian Twist x 25 IC. LBC x 15 IC.
Mosey to lot adjacent to launch lot. Line up lower street light.
Plank Start Sprints
4-60-yard Sprints each with plank start. Immediate plank at finish. Plank starts included:
1. 6 inches with RLH
2. 6 inches with LLH
3. Elbows with RAH/RLH
4. Elbows with LAH/LLH
COT
Moleskin
Tough week for YHC with school starting, M going back to full-time work, and both kids at early schools. Back-to-back Q’s not planned and attempts to rearrange schedule were fruitless. Sinus and lung crud a bonus. Getting through days like today make you stronger. Having a group of strong PAX to push you makes it possible. Thank you men, for the push.
Champagne messaged YHC inquiring about the workout and, essentially, HC’d Anvil as his last workout prior to Super Spartan Asheville. Assured him it would be a good one, then went to work on the weinke, keeping in mind the Super-OCR training idea. He decided that sleep was better than another tough workout and decided to take the rest. Probably the better call with a Super Spartan (in Asheville) and the BRR looming. We missed you out there. Good luck this weekend brother. Sorry for the call out on twitter, but couldn’t resist.
The group at Anvil is always a strong one who push hard. We covered 2.6 miles today and a good portion of the Calvary campus. Lower humidity made it seem a little like fall. Hope it sticks around. Usual suspects were out front and included LR, Dory, Abba, Scabby, Cane. O’Tannanbaum was moving out there today. Margo, YL, R Rocks, Zuckerberg all pushed hard for 45. Thunder Road is getting stronger with each post. Easy to see that and as always, glad to have you with us at Anvil. A pleasure to lead this fine group at Anvil. Great work today men. Strong takeout from Young Love.
Announcements
Read your weekly email and visit f3nation,.com for current information.
10/24/2015 Mud Run Challange registration is live and ends 09/12/2015. Register today HERE.
19 Men showed up expecting a ‘Mr. Bean Beatdown’, but with Mr. Bean on the temporary IR list, Frehley’s Comet was more than happy to step up. But WAIT….. Big Tuna decides to Q-Jack the Maul!!!!!
The Thang:
COP – SSH x 25, IW x 20, and Merkins x 20
Mosey towards the Murder-Horn and partner-up at lolipop circle to the right. Partner’s run around circle in opposite directions, meet for Hand-Slap Merkins x10 and Back around for LBCs x20; Flapjack Directions, Repeato and Plank when you’re done. (Plank-o-Rama)
Mosey towards the bottom of the Murder Horn. Stop Midway for Frehley’s to lead 8-Count Burpees x 10; Bottom of the hill with Mighty-Mite for 8-Count Burpees x 9. Top of the Murder Horn (@ own pace), circle back for the six. Beaker lead 8-Count Burpees x 8.
Heading back across the street did a mix of Bear-Crawls, Lunges and Backwards Run. Once on the sidewalk, Partner Carry for 40-yards and flapjack. Slalom run up and down the hills and then over the hills behind target. Move into end parking lot for more hill work; 7’s Squats at the top and HR Merkins at the bottom.
Mosey to first speed bump and break back into groups; Partner 1 first row of sprinters, Partner 2 second row. Sprint to second speed bump. Mosey to next speed bump, Repeato
Mosey towards theatre for Q-Lead 8-Count Burpee x 7, Backwards Run to the stop sign and back to the COP.
Chipotle Cross x 10, Can-Opener (Cross elbow to knee) x 10 each leg and finish up with Strawberry leading us in 8-Count Burpees x 6
Moleskin:
It’s never too early to start training for the Mud Run, so today’s workout was a little faster pace. The PAX certainly hung in there and no man left behind. (Nice Job Teddy, Peaches & Cold Cuts)
A great effort by Grimes today, he really pushed it.
Heart Breaker crushed the hills and I couldn’t see Beaker on the sprints.
Frehley’s either got into the Kettle One last night or a 3-cheese enchilada dinner, he was pretty lethal.
Thanks to Strawberry for closing us out on the Burpees. (Sorry Bro, it was either you or me and I was gassed!)
It was a pleasure to lead these men today.
Announcements:
Mud Run Sign-Ups for October 24th
Anyone interested in leading the Maul see Wingman.
Takeout:
A special request for the speedy recovery of Mr. Bean, Outback and Madame Tussaud who are on temporary IR.