Two Men Enter
You only need two people for a boxing workout and that’s exactly how many showed up today. The workout began with a warm-up lap around Loch Ness.
I take the Q role seriously and after some deep Googling found some HIIT (high intensity interval training) boxing drills perfect for Fight Club. One gent dons the gloves, the other holds pads. Both men do the strength exercises.
Round 1 (AMRAP)
- Fast straight punches
- Merkins
- Fast uppercuts
- Deck Squats
- Hooks
- Jump Squats
- Hard and heavy straight punches
Time: 7 minutes x2 = 14 minutes
Next, we take a second lap around lap around the lake.
Round 2 (AMRAP)
Again 45 seconds on each drill, 10 seconds break between sets
- Combo: Jab, Cross, Hook, Hook
- Reverse Lunges on the spot
- Hard left hand uppercuts
- LBCs
- Hard right hand uppercuts
- Bent over shadow punches – bend over like doing a BB row, punch fast down towards to the ground – for both pad holder and boxer
- Fast high straight punches
Time = 7 mins x2 = 14 minutes
We catch our breath and take the third, and final, lap around the lake.
Sparring Drills
Balance – Both men balance on one leg and, while hopping, commence pushing and punching each other until one is knocked off balance and must put down both legs. Chipotle won.
4 Rounds of sparring 2:30 rounds (10 min.)
MOLESKIN
Fight Club is ideal for fitness training for many reasons. It’s unlike any other F3 workout. Boxing training builds toughness through cardio (HIIT), power, strength and endurance. Variety makes us better athletes by asking our bodies to perform different movements and training muscles and reflexes not normally called upon. It takes courage to square up to the fellow PAX and trade wallops. Lastly, it’s fun. Despite the fact the one regularly takes a blast to the chest and belly, nothing melts more stress than friendly and fair fight.
A special thanks to Chipotle for continuing to organize this workout. Aye, brother!
SOFAWIB Preblast – You Name It
If you can finish* this workout – you name it.
Partner up. Size, speed, poitical affiliation, astrological sign – doesn’t matter.
Hang a right on Rea and run to the Harris Teeter and WAIT DON’T START RUNNING BACK.
Burpees OYO at the corner of Rea and Colony until the 6 arrives.
Run to the first telephone pole, 10 good form merkins.
Backwards run to the next telephone pole, 10 flutters (per leg).
Run to the next telephone pole, 7 burpees.
Backwards run to the next telephone pole, 10 merkins.
Rinse and repeat, you get the idea – forwards/backwards, merkins/flutters/burpees, ad infinitum.
Partner accountability check at each named side street – 10 dumbocrats.
When you get to 51, please carefully cross to the other side of Rea Rd. and continue the progression back towards TCBY.
Run back to OP when you get to the corner of Rea and Colony.
*All exercises completed and back at OP parking lot in the 45 minutes time allotment.
If the idea of running over a mile backwards appeals to you, join us tomorrow for another edition of Area 51’s hardest and best workout. Olde Providence Elementary – rally at 0520, launch at 0530.
What’s the soup of the day?
17 made it out for this weeks installment of F3 Basecamp. 3 arrived a bit early for a soupy run through Raintree country club. A quick audible on Q and we’re off.
(Fireman Ed Q)
COP
1.5 laps around parking lot. Backwards run and high knees thrown in for giggles.
SSH x 20
Slow Merkins x 10 (down slowly on the 3 count, explode back up for 4)
Imperial Walkers x 20
Mountain Climbers x 10
All warmed up we head over to the block pile, but first these messages from the Ring of Fire.
Ring of Fire – Pax plank up in a tight circle and do the “Wave” of merkins while a runner is circling the fire. once through and we mosey to the blocks.
Partner up and grab a block.
Round 1 – P1 does block curls while P2 runs to 51 and back. #crowdpleaser. 100 curls later P1 gets a taste of the trip to 51. Plank it up till all return.
Round 2 – P1 does overhead press while P2 runs to Strawberry Lane entrance. Flip flop and plank when done.
Round 3 – P1 does one handed pulls while P2 runs. Flip flop and plank when done.
Times up Ed, Udder Q.
Return blocks to their home. Circle up for some impromtu SSH. Various speed SSH x 20
Mosey to the track. Single file in lane 4 Indian Run. Stop at 200 meter mark for some plank-o-rama. Recover mosey back to gate still single file. Stop, touch the guy in front of you’s shoulder and lunge walk the hill. 50ish lunges later mosey to the concessions stand.
Find a nice place on the wall. Donkey kicks and Balls to the wall circuit.
DK x 15, 5 secs rest, Walk up the wall to BTTW. 15 sec hold and walk it down. 10 sec rest.
Repeato x 3
Times almost up. Back to the start for another round of various speed SSH. Done.
Moleskin
It was humid as it can be. The runs felt like swimming through soup. This was a ala carte workout of sorts and thats good. It’s good to be challenged by the curves life throws at you. Thanks to Fireman Ed for the lead. YHC appreciates the shared pain planning. Notable mentions: Knight Rider is a speedy fellow. Heard he is visiting Swift tomorrow. You will fit in just fine brother. Great work out there by all. Looking forward to seeing everyone out for this weekends Southern Discomfort Tour. Watch the twitter and email for last minute announcements and schedule.
Announcements
8/1 Southern Discomfort Tour – http://f3nation.com/2015/07/26/f3-southern-discomfort-saturday-august-1st-final-preblast/
9/11 BRR – http://f3nation.com/2015/02/04/2015-blue-ridge-relay/
10/24 USMC Ultimate Mud Run Challenge – Stay Tuned for details
#Preblast – Captain Jack’s Wild Ride
F3-Swift will launch at 0515 from the Vine Restaurant in Ballantyne. Come early at 0500 for an extra 1+ mile 2nd F.
Captain James Jack’s ride from Charlotte to Philadelphia to deliver the Mecklenburg Declaration of Independence is why we have the Captain Jack statue, the new Charlotte Independence professional soccer team, and why there is a James Jack Lane in nearby Ballantyne CC. His ride was likely treacherous with hills and valleys, so we’ll repeat that ride over and over and over on Tuesday…
If your watch needs a setup, plan for 90 second intervals with an open-ended recovery.
Y’all just plank until I get up there.
19 pax went off to see what they could find.
The Thang.
COP
20 Moutain Climbers CAD
10 Merkins CAD
20 SSH CAD
Mosey to the front of Mountainbrook neighborhood
Run down to the Clubhouse stopping at every side street and do 15 Merkins – 2 side streets 30
Plank up at the park.
Run around the field
then:
10 Pull ups
20 Derkins
30 Step ups
Rinse and repeat
Partners work
one partner runs the field – while other partner does dips 200 total
flap jack when he gets back.
Mary
Run at your own speed up to the front of Mountainbrook.
Mary
Mosey half way – 20 Merkins
Mosey to the church
100 arm presses
Mary – 20 Freddy Merc’s CAD, 20 Heels to heaven CAD
COT
Moleskin
YHC bailed the last time I had to q so this time I had to push through. Also considering that 1/4 of my BRR team was here there was a solid chance of twitter blast if it wasn’t hard enough.
We lost Gummy and he ended up doing 4 miles on his own. #Proud. The total mileage count was right at 3. Some of the Pax went farther because they were coming back to make sure that I was still coming.
Its always humbling to q at DMZ. Not sure if you knew this but its good to lead from the back. Saw some guys that I hadn’t seen in a while and some new faces. Its good to get out of your comfort zone sometimes and post where you haven’t been lately.
In all seriousness it was a good way to start off the week and a good group out there. Everyone is really getting faster and really pushing each other which is what it was all about.
Bushwood – thanks for the opportunity to lead and thanks for taking us out.
Southern Discomfort this weekend. Its going to be a solid one and there will surely be some Spillage of Merlot at some point.
If your committed then so am I
7 pax showed up for the Saturday rendition of F3commitmemt and I doing so, YHC had to deliver. We had 1 FNG so th disclaimer was given and off to work we went.
Little jog to the side of the school
SSH X 25
IW X 25
Low slow squat X 20
All warmed up so jog to football field bleachers, partner up
P1 sprint up/down stairs
P2 25 Merkins
Flap jack X 5
All meet on one side of the bleachers, one pax at a time, take off up one side and down the other without getting caught by the next pax. There will be penalties for getting caught. Not sure how many rounds of stairs there were (6 or 7) but penalties were handed on with a jog to the concession stand and 10 8 count Burpees IC.
Jog to tennis courts, all locked up tight to back to track for suicides. 20 CDD at ever stop, 5 military Merkins at beginning. Once done LBC until rest of pax done.
Run home bleachers, up and down, around track and head towards school.
At bridge front lunge 1/2 way, reverse lunge final 1/2.
Jog to rock pile, partner up and grab a good size rock. No pebbles.
P1 presses. P2 run to cone and back(75 yards). 300 presses cumulative. Once done 200 heals to heaven cumulative.
With time running out, put rock back, jog around the base lane and back to start.
Good job everyone on a tough workout. Welcome Posse who may have modified some, but continued to push on. I can only say, it will get better. This is a great site. If you haven’t checked it out, then you need to. Thanks for showing up and following me through the gloom. It was a pleasure to lead everyone.
Announcement:
Souther discomfort
Keep Ice-9 and his M in your thoughts and prayers.
Marine core mud run- start looking for your 4. If you haven’t done this, it’s worth it just for the bus ride back.
Snowflake thanks for the take out.
Welcome Back Start, Hard 6 End at Day Zero
The ole Saturday morning routine for the F3 faithful. 17 pax crawled out of their beds after finishing a week of work to start the weekend off right, as a band of brothers out for some iron sharpening in the gloom. Dusting off the cobwebs that go with 103 days out of the gloom YHC pulled into the parking lot of McAlpine Elementary with that feeling of anticipation and adrenaline that goes with leading a workout and carrying out the mission of F3. The airwaves were filled with the sounds of ‘Welcome Back Kotter’ as the pax had their own agenda and plan for welcoming back YHC to conclude a week of kotter shout outs on twitterland in this event dubbed #bugvergence. Strange Brew was overly ready to co-Q and the workout went something like this:
PRE-RUN launch at 0630 by at least the following: Hairball, The Mouth, Spackler (others raise your hand in comments)
Q Jack by Strange Brew at a prearranged 0657 start to throw off a bewildered YHC at the reality of leading the 2nd half.
[Strange Brew authoring start] 1 lap around the field
COP: 5 Burpees OYO, 30 IC SSH, 15 IC Merkins, 10 IC LSS, 10 IC Hands in Front LSS, 20 IC Mountain Climbers, 20 IC CDD’s
Count off and Partner up, Partner A on one side of the field, Partner B on the other
Bear Crawl to meet in the middle, then 50 Merkins between the pair, Mosey back
Crabwalk to meet in the middle, then 50 Squats between the pair, Mosey back
Lunge walk to meet in the middle, then 50 LBC’s between the pair, Mosey to set up cones
The Rock crowd finally shows up
Count off in 5’s, Each number take a station at an orange cone.
Round 1 The cone in the middle is 5 burpees each time, the cones on the corners were 20 reps of Merkins, CDD’s, LBC’s, Mountain Climbers
Round 2 is 10 Squats in the middle, with 15 reps of the above
Mosey to the cars for the impromptu water break as Q’d by Prohibition (a Day Zero tradition?)
FINALLY Hand off to the Bugeater for the main event:
Great sport, had fun, welcome Bugeater back and he was as gracious as ever in the “planned” Q Jack. [Strange Brew authoring end]
Second half lead (of a much simpler Wienke than my counterpart) by YHC:
Wall of bench for 30-20-10s: Dips x 30, Jump ups/step ups x 20, Standing long jump x 10
Rinse & Repeat Wall of Bench, Plank while you wait
Find a partner and mosey to touchstone shopping center parking lot for starting point.
Partner A loop right, Partner B loop left (.7 miles around the block), meet back at starting point for 100 total combined partner merkins.
Rinse & Repeat .7 mile Loop (As and Bs switch direction) and do 100 combined squats at meet up.
Plank while you wait (The 5 Rock crew peeled off at this point to compete their 1 mile voyage back to their stomping grounds)
Prairie Fire Mary L,C,R x 10 (watch out for sweat missiles and Radar’s junk)
The remaining 17 Mosey back through woods to circle up:
Protractor of various degrees 90, 45, 90, 20, 90, 20, 90, 45, 20
Due to my Q partner with a scheme and a hijack plan, the three minutes jump start at 0657 was bonus time that translated into a halftime water break and a complimentary Plank to the final buzzer totaling 1 minute 45 seconds. #shakyarms
Count o Rama 1…17
[Q fail on the recording device at the ready]
Name o Rama starting with Spackler…War Baby Dear Abby at 27 years old (hate) and War Daddy Iron Horse at 54 years young (respect) with all others filing in between of these two fine book ends.
Announcements: Limited, but Southern Discomfort is next week and Blue Ridge Relay may have a couple of roster spots to fill.
Take out by Skywalker (big thanks Sky), especially liked the part where you welcomed back Strange Brew. Give me a few more workouts to earn back some street cred, I get it.
Moleskin:
From the approximately 30-40 tweets heating up the Day Zero Tweetboard this week there was much comic relief and carefully planned non-sense in the many 140 characters call outs. Mentions of well deserved Kotter label combined with all that goes with a dude who thinks he can lead a group of well trained stallions readying for Southern Discomfort and Blue Ridge Relays. YHC last work out of April 13 at a DMZ workout led by Hops left me ready to get the first half handled and out of the way. The Q jack was carefully planned and 10 or so pax had a hand in that and the Welcome Back Kotter tunes playing loudly as YHC walked onto the scene. Thanks Tiger Rag and Strange Brew for your part in jump starting and architecting much of this non-sense. The tweets of crazy people cheese rolling, train wrecking, broken treadmill running, Mr. Big (Bug) hairband singing #KotterQ #bugvergence – all landed well and were much deserved.
Big thanks to Prohibition and Hairball for letting YHC and Strange Brew take the reigns of their Day Zero. Funny story is their email reminder and persistent Twitter messaging caught YHC by surprise as Strawberry Fruity Drink (with complimentary tiny umbrella) #3 had taken hold while bathing in the sun on the beach of Hilton Head Island. At that moment anything seemed possible and leading a group of dudes in a Saturday workout seemed like child’s play so I quickly replied “I got this” – even as Strange Brew began to volunteer The Mouth in anticipation that I may be unable to perform.
The Q jack was quite the surprise but in retrospect much deserved and added to the fun. Glad to oblige. I must also give most props to Strange Brew for putting together an awesome well planned workout. I have heard you have been strong and active out there Brew and considering I was at your first workout and have seen you turn into this workout beast it is always a privilege to partner with you. You gave me headline and stood by this #bugvergence non-sense, but all I did was use a bench and a city block. Your half smoked us and got us primed for what I had left to dish out.
I hear that Spackler was a man possessed on the Partner Runs and I was so far back to know who else should get recognized (call out in Comments). I do know from the rumblings that the second run was not a fan favorite and those hills on the second turns were awfully hurtful, especially for our 5 Rock brothers who had to get back on their 1-mile route back to The Rock stomping grounds of Calvary. Strong mileage to you all!
Hard 6 comes from Coffeeteria following the workout and due to fogginess of what exactly went down I can only say several pax and a very fit female were involved…comments welcomed. I will say one of the most troubling activities was the Mouth trying to act manly and explain the pink drink he was slurping that was supposedly called the pink passion. Not that there is anything wrong with that.
Hope deadlift found his car keys at Coffeeteria as his M with 2.0’s had to come Uber him out of there.
Again, great to see everyone of you who came out. This is exactly what makes F3 work.
Brew & Bug
We Are Now Ninjas!
Posted on behalf of Squid.
Sprint around the parking lot over to the soccer field for the COP:
Toe Tapers (15)
Calf Raises (20)
Reverse Lunge; Right Leg (20)
Reverse Lunge; Left Leg (20)
Ninja Squat (20)
Low Slow Squat (20)
Fit to Fight (15)
Flat Crunch (15)
Protractor; 60 degrees to 10 degrees legs together (slow) (15)
Freddy Mercury; changing pace (20)
Little Baby Crunch; changing pace (20)
Side Bends; Right Side (15)
Side Bends: Left Side (15)
Right Arm Merkins (15)
Left Arm Merkins (15)
Diamond Merkins (15)
Low Slow Merkins (15) Jack Webb; three rounds; Round 1, 4 Merkins, 8 Shoulder Presses; Round 2, 8 Merkins, 16 Shoulder Presses; Round 3 10 Merkins, 32 Shoulder Presses
Run down to the parking lot next to the field for some sprints.Partner up. Round 1: Partner 1 merkins, partner 2 hop up hill. 3 times. Round 2: Partner 1 flutter?, Partner 2 bear crawl with merkins up hill. 3 times. Round 3: Partner 1 burpees, Partner 2 backward run up hill. (I got a little fuzzy on this part so Bulldog may need to update)
Moleskin: Sussudio came back up for eye surgery, so great to have him out. We wished him luck on the procedure and hope everything went smooth. Everyone was very excited to call themselves ninjas after doing the ninja squat for the first time. Not sure they know the ways of the silent warrior, but we will let them think they do.
Announcements:
Southern Discomfort, August 1. 14, 10 and 6 mile options.
Follow me! (I promise I know where I’m going…)
12 properly disclaimed PAX gathered in the middle of one of the largest AOs in the Southeast to follow me off site. Yes, it was my first time to the AO. Yes, I knew where we were going.
After a warmup run around the middle school, here is what we did:
The THANG
- Circle up for COP inside the tennis courts
- SSH x20
- IW x20
- Merkins x20
- Mtn Climbers x20
- Flutter x20
- Squats x20
- (Follow me again)
- Run past the high school, through the Harris Teeter parking lot (stopping for merkins at each speed hump), around the backside of McDonald’s and stop in front of the funeral home.
- Lining up, shoulder-to-shoulder and arms interlocked, perform 92 WWII (aka. old-fashioned) sit-ups.
- Run back to middle school soccer field.
- Soccer Challenge: Each PAX takes a turn calling an exercise (e.g., 20 merkins) and taking a shot from about 40 yds out. If shot is made, all PAX do exercise. If shot is missed, all PAX do 10 burpees.
- Mosey to basketball courts:
- 11s on length of court – squat jumps and quality merkins (no short-armed head bobbers allowed)
COT
Moleskine:
- A few weeks ago, Horsehead texted me with a request: “Hey! Want to Q Outland?” “Sure,” I replied, “where is it?” I guess Horsehead had confidence that would I figure things out, because he sure wasn’t there today to pick up the slack if I dropped it. (Just kidding, have fun DR, Horse. And, yes, Glass Joe was on the scene to lead us home in case I got us lost.) So, with all the confidence I could muster, I told the PAX to Follow Me, and took off running around the middle school. In other words, I have no idea how many shrugs, sighs, questioning glances or other shades of doubt passed over the PAX, but Follow Me they did.
- As an attender of #F3Area51, I remember when #F3Outland began. It was also the last day we saw Counter Top. Good news! I found him hanging out with his Union Co. peeps! Nice to see you without a dress shirt and tie on, brother (we both work in the uptown bubble).
- A word about our FNG. First, he steps out of the car and introduces himself as “Bhupal, not to be confused with RuPaul.” That would have been prime nickname fodder right there, however, during the Soccer Challenge, he (a) made his shot, and (b) called out a minute-and-a-half elbow plank as the exercise. 45 minutes into the workout, he was the one to maintain it the best, thus earning the “84” nickname (i.e., he planks like a lumberyard).
- Nice work Smokey. You earn the #LarryBird award for the day. Looking strong and fast out there.
- Glass Joe would have been #LarryBird as well, except he continually circled back for the 6 on our long runs. That’s quality Site Q work right there – let the workout Q lead from the front, and leave no man behind. Well done, Glass Joe.
- The rest of the PAX pushed it hard as well. However, not many of us are going to be called up to the USNMT (soccer) anytime soon. 12 PAX called 12 different sets of exercises during our little challenge. Unfortunately, we did a lot of burpees…
- Thanks for bearing with me on the off-site run. The last time I was in the neighborhood was June 2014 when I saw my grandpa at the funeral home. I thought it a fitting tribute to remember him with 92 (his age) WWII sit-ups (he was a tail gunner in the Army Air Force over France and Germany). Linking arms seemed like the right thing to do as well. Also, my abs won’t let me soon forget what we did this morning…
- Horsehead, EE, Glass Joe — thanks for the invite and the privilege of leading the men of Outland this morning.
Announcements:
- 8/1 – Southern Discomfort tour — 14/10/6 miles of fun.
- Outland, however, will continue as reguarly scheduled next week.
Or perhaps you don’t want to see the second largest ball of twine on the face of the earth
5 men loaded up the family truckster and headed on a road trip over to Day Zero for a taste of Bugvergence.
Warmup (while Tootie puts his shoes on). Apparently his prep time was affected by a present left by his dog. SSH, IW, Mountain Climber).
Begin mosey to DZ, stopping for squats and merkins on the way. Joined the DZ fray – seemed like they were just planking, but I’m sure whatever was right before that was more difficult.
More details on the DZ backblast – Strange Brew led a Starfish (25% of the size of The Rock starfish). Then we lined up for a water break. Bugeater took us to the Yellow Rose for some tough running. We left after round 2. I heard that they finished their workout with some planking.
Meanwhile, we ran back to The Rock, stopping along the way for Mary (LBC, Flutter, Peter Parker, something else). Finish at the cars.
Moleskine
Thanks to the DZ guys for welcoming us. It was a nice break for us. Good group of guys showed up at The Rock and got a little more running than they maybe hoped for. Almost 4 miles, I think. I heard the 3 mile beep as we left DZ. It was great to see Dead Lift back out there after a new baby. Skoal posted for his second week in a row and killed it. Tootie worked off a fried chicken dinner with some success. I enjoyed watching Hopper pass Spackler on one of the laps at DZ – both of them have gotten really fast. I was honored to be close enough to see it happen.
Announcements
No regular Rock workout next week. We’ll host a stop for Southern Discomfort. Should be fun.