14 PAX escaped the Fartsack this morning to come face to face with The Intersection! A point at the Outland where decisions have to be made on which direction you will go and if you will face each challenge with determination and gusto, but mainly the challenge is You vs. You! All look ready to accept that challenge. Let’s Roll through it!!
PRE-THANG
0600 – Great Job to GJ & Shepard on the Pre-Work 4 – 5 mile runner’s delight!
0615 – HH & EE accept the challenge of 300 KB swings and The BodyBlade workout to HH’s always #wonderful tunes while 2.0’s Boondock, Shoeless Joe & Stacks harass relentlessly.
THAT THANG
Start with HB mile to circle up at end of Parking Lot for COP
Disclaimer Given
SSH x 25 IC
IW x 20 IC
LSS x 20 IC
Mountain Climbers x 15 IC
SSH x 25 IC
Mosey to Intersection and run Imaginary Cheese Weaver #odd until all PAX arrive
Along the way Karaoke R / L, Backwards Run, Butt Kickers, Shuffle R / L
THE INTERSECTION
This is a point where 4 roads come together. The Plan is take each road and perform planned exercises on each road, meeting back at The Intersection after each road is conquered.
Road 1 – Team Hairburners Down the Road To Nowhere
2 Teams with 2 x 45lb super stick epoxy plates
1 PAX pushes plate as far as they can while the rest of the team performs called exercise. Rotate between each PAX and exercise until 15 minutes is up!
Called Exercises
7 x Burpees
7 x Bombsquats
Repeat
Meet back at The Intersection
Road 2 – Partner Parking Lot Perimeter Run / Suicides – 15 minutes
Partner up and while one partner runs perimeter, partner 2 runs parking lot suicides then flapjackLBC’s until all teams complete
Repeat Run & Flapjack
Flutter, Dolly in between partner changes until all teams complete
Meet back at The Intersection
Road 3 – Road to Elementary school Playground
Indian Run to fence
Long Lunge walk down length of fence to Playground
Once at playground perform AMARP for 10 mins of the following sequence of called exercises:
5 x Pull-ups
10 x CDD
15 x Merkins (vary hand positions between sets)
Mosey back to The Intersection
Along the way, FNG Liger commented “I figured you would do squats all the way back” so YHC assumes he was asking for more Quad work. Find wall at school and perform:
PC w/ 30 air press IC
20 x Donkey Kicks
Pin Ball Run back to PSV for COT
EE asks PAX to shout out MARY
Swiss Miss – Russian Twists x 10 IC
Late Show – Heels to Heaven x 10
GJ – Long Protractor
DONE!!
MOLESKIN
Thanks to Shoeless Joe (2.0) for helping me late last night make and firmly plant a new F3 shovel flag this morning! The Outland seems to offer a wide variety of interesting people #notjustPAX and endless places to Q a workout. Today was no exception. Funny how we travel through The Intersection nearly weekly, multiple times per workout sometimes, but today took the time to notice just how much pain hurt agony opportunity there is in every direction.
It is always great to see the Pre-Runners blaze by you while you are setting up along the route in the gloom. And HH’s music never gets better, but at least he is playing original bands instead of #puttinonthehits covers. I think I heard a few Christian Death Metal GJ favorites in the mix as well #couldnotunderstandthewords. For all of those that got to experience The Bodyblade this morning, I know that will be a game changer. I am developing a deep affection for gimmick workout equipment for some reason. I think it may be due to the awesome responses. It was also great to see #anddodge the #F3Outland Recumbent Bike team again that meets at the elementary school on Saturday’s, the 300 Dog walking team that follow us around and White Fang #intraining this morning.
This workout was quite the gasser and I personally enjoy watching how everyone gives it 100%, breathing hard, sweat pouring down, and still dig deep enough to encourage the next guy #ISI. Espresso was #nearly renamed Double Shot. We did learn it may be better to rename a PAX AFTER the Merlot is spilled and not DURING it! Great work by FNG “Liger” #itsprettymuchmyfavoriteanimal (From Napoleon Dynamite) for his sweet Tiger Tatoo. He is a runner fellas! Great work by all today!
ANNOUNCEMENTS
– PLAY120 Met today at Panthers Stadium from 1:00 – 3:00, a #F3Dads event. If anyone went, sound off. If you are hearing about this for the first time, you missed it!
– 3rd F – #F3TheGrindstone will Resume Next Saturday (McDonald’s after the workout @ 0830) to focus on the book of James. James 1:1-18.- Great seeing Drop Thrill waiting for us with a pile of biscuits at McD’s #solid after the workout. I know you are on the IR, but it is always great having you come out with the PAX while you are on the mend!
If I missed anything, sound off!
Always inspired to be more than I think I can be with the PAX from The Outland!
EE
So I have never before posted at Stonehenge. Not once. Never even really considered it as after waking up early all week, the idea of waking up at 5:something is not interesting to me. Interestingly enough I am Scottish. Well by last name only. My gramps was raised in Arkansas and I figured the accent had to be dropped there for fear of being run out of the state. But Mr. Bean is consistent with his requests for me to come Q there, so why not, and 16 other men figured it would be a good idea to join me. Suckers.
My only other experience posting from the Vine is the Brave where I pretty much followed Champagne around and really had no idea where I was. I tried to do a little research but all your back blasts are in Scottish and not English. Where is Loch Ness? What is Ben Nevis? And how is their a bull ring in Scotland? Whatever, a little google maps survey and I had a plan.
The Thang:
Run down Brigham Hill Rd and up into the office park. I wanted to circle up in the nice grassy area I saw online. Turns out it was a putting green and I figured it wouldn’t hold up to the COP.
COP on pavement: IW, Mountain Climbers, Low-Slow Squats.
Run to the edge of what I found is the bull ring. 10 8-Count Body Builders in cadence.
Run 90 degrees around the ring for 10 8-Count Body Builders in cadence. Repeat 3 more times to get all the way around the loop and back to the start. 5 sets total.
Run over to the hill by the pond. You know, the one covered in dew and goose crap. Apparently Canadian geese also crap in Scotland. Who knew?
Run up the hill and touch the bush (the hedges at the top of the hill you sick-o’s)
At the botton 20 merkins. Repeat with 19 heels to heaven. Repeat with 18 merkins. Continue down to 1 with even number merkins and odd number heels to heaven.
Mosey back to bull ring for 2 more sets of 10 8-count body builders in cadence.
Run one lap around the ring. At each left (inside) entrance to the ring stop for flutters. 1 flutter each leg on 1st entrance. 2 on second. All the way up to 20 flutters each leg on the last entrance, one full circle around the ring.
8-count body builders in cadence while we wait on the six.
Mosey back to The Vine
8-count body builders in cadence while we wait on the six
Smoked.
Moleskine:
Lots of chatter on twitter about my Q at Stonehenge. Namely by Champagne and MT, who didn’t post. Come on man, if you are going to talk about it, you should post. MT might have an excuse as he was putting a beating on Myrtle Beach locals. Champagne on the other hand….
Strong work out there by Turkey Leg, Big Dog, and Fire Hazard smoking up and down the hills. Big Dog has 3 posts under his belt and is crushing it with the leaders!
Thanks to Fireman Ed for the watch. It was a little slow, but I think I got us back nearly on time.
Thanks Mr. Bean and the rest of the crew for letting me lead. It was enjoyable.
Thanks to Big Tuna for the send off.
-Alf
We learned 2 things: 1) Running up a hill carrying 70 lbs is pretty hard and 2) shooting free-throws after 35 minutes of intense work is kind of hard, lol. So, 5 Men gathered thinking we’d be stationary for a good portion of the workout, however plans tend to change….we got on the move immediately and didn’t look back.
The Thang:
Team Movement #1: 20 lbs medicine ball
– Indian Run to Hill (team runs in a single-file line)
– P1 Squat Thrusts with ball and at top of motion, EXPLODES and throw ball high into the air and falls back to the end of the line
– Ball can only bounce 1 time; if P2 doesn’t catch it we stop and do PT
– P2 catches ball, performs Squat Thrusts while throwing ball up in air and P3 is next
– Rinse and repeat until we reach the Hill
***4 BALL DROP PENALTIES PERFORMED ALONG THE WAY: 5 Burpees; 10 Merkins, 15 Jump Squat, 25 Burpees
Team Movement #2: 70 Lbs Ruck at top of hill
– P1 runs ruck to bottom of the hill and back up; hands to P2 and rotates into the Team Work
– Team performs Team Rows x 10 while ruck is moving
– Row are 2 people standing up, 1 person lies on back and they all lock arms…performs pull ups and rotate until each Pax does pull ups
– x 10 Cycles
Team Movement #3: Indian Run Back with Medicine Ball and 70 lbs Ruck
– Straight Line formation
– P1 has Ruck; P2 has ball….P3-5 run behind
– P5 sprints to front of the line and takes Ruck from P1; P1 takes ball from P2
– Team weights remain at the front of the line while team runs back
– Rinse and Repeat until back to basketball courts
Basketball Challenge:
– P1 dribbles to Basketball goals and takes a shot….if shot is made, the he calls out exercise…if shot is MISSED, then team has to perform Hairburners from curb to curb (approx 30-40 yards)
– 15 rounds
– 10 rounds of Plate Pushes and 5 called exercises (we need to practice our shots, lol)
– Exercises x 5 rounds (Merkins, Overhead Plate Walk with press x 2, LBC’s, Squats)
COP: Grab Bells and Circle Up
– P1 enters center of the circle calls out exercise for 4 other Pax to perform
– P1 has to perform Weight Plate Slide (with feet) in Plank position (feet to chest) x 20 reps
– P2 enters circle, calls exercise and performs plate slides x 20
– Rinse and Repeat x 10 rounds
– Exercises called: Goblet Squat, Single Arm KB Swing, Rack and Press single hand, Flutter w. press, Overhead KB Press, KB Swing, Bicycles w. KB Press, LBC, Mountain Climbers over KB (Slow), etc.
COT:
Moleskine,
Great efforts all around today. It was nice to lead such a strong group today and YHC appreciates the teams’ willingness to try something new. Other than Strawberry and Ikki, we really need to practice our basketball shot…however Jordy explained it best while out there. He said, ‘if you ain’t using your legs to help with your shot, the ball isn’t going anywhere”….lo.
As always, it was an honor to lead the team today.
Respectfully,
The Hoff
Four early risers made their way to Weddington HS to see what type of downPAINment the weekend would start with. Here is what they encountered:
COP
SSH x 20
Squat x 20
Merkins x 20
Mosey around towards East side of building
People’s Chair, in the first courtyard
Derkins off the wall x 7
Mosey to big hill in back
7s, with Squats and Burpees
11 Diamond Merkins
Mosey to railing between building and bridge
7s, Dips on railing, run up steps the back courtyard for Box Jumps
7s across bridge; Squats near side, Carolina Dry Docks far side
11 Merkins
Mosey up to concession stand
7s in place; Right leg only Squat, Left leg only Squat
11 Wide Arm Merkins
Mosey up towards ball fields, all closed w maintenance guy chilling in his Jeep.
Audible to brick posts far side of Press Box. One Pax calls an exercise that others do, while he runs lap around Press Box. Once each; LBCs, Flutters, Burpees, Merkins(?).
Mosey up to middle school porch for Mary
LBC x 20
Knee Ups x 20
Bicycle x 20
American Hammer x 20
Heels to Heaven x 20
Back to brick posts for People’s Chair
Mosey back down to concessions. Find Snowflake’s Sand Bag.
Indian Run, with front man carrying bag. Sprinter from back takes bag when he takes lead. Long loop around outside perimeter of fields. #sucksalot
May have been more Merkins at concession stand #Qseeingstars
More Indian Run to Rock Pile
Pick up a new friend
Curls x 11
Tricep Extensions x 11
Squats x 11
Back to front of school courtyard
Step Ups x 20
Dips x 20
Derkins x 11
LBCs x 20
Heels to Heaven x 20
Bicycle x 20
Elbow Plank 1 minute
People’s Chair 1 minute
Moleskin
After stashing the climbing rope bag filled with 35 lbs of sand, YHC runs back out to front of school at 0525. No Pax yet, may be a solo effort? No, here comes the Lawson clown car with Transporter and Crowbar, followed shortly by the Camacho Porsche.
YHC’s first thoughts were, “grateful they are here, and Indian Run will suck”.
Keeping that bit of information in the back pocket, we head out.
An endless series of 7s, most followed by 11 Merkins, preceded the real work.
Inspired by Dear Abby’s 4 sandbag relay teams at Centurion, YHC dusted off his trusty rope bag and threw it in the car. “Did this get heavier from lack of use?” When we finally got to the Indian Run, the Indians turned into Gazelles. Transporter was not to be caught on his last leg #beastmode
Great work by everyone this morning, couldn’t sweat fast enough in the bright summer gloom. Yes, Transporter is still wearing hooded sweatshirt.
Announcements
Hard launch of Flash, Monday 13th at Nesbit Park in Waxhaw. Great AO, tough-as-nails site Q, not to be missed. Bring a friend.
Spartan Ultra coming late August in Asheville. See Transporter, Crowbar or Kevorkian for a spot on their team. There will be pain, there will be sweat, there may even be beer after.
Prayer Warriors remain focused on Heather Meyers for continued improvements in strength and grace.
15 idiots PAX decided it would be a good idea to hit their 2nd workout of the day and run 4-6 miles in 96 degree heat. It was a slog but we made it through. The temptation of some fresh beer at Vinter’s is likely the true driving force to get these guys out, but either way…
The Thing:
Just like last week, and the week before, and the week before that: Run. 4-6 miles of hills
Moleskine:
Someday, someone will catch Brady on this run. Yesterday was not that day. Apparently Turkey Leg and Dan (FNG) hung with him until 4 Mile Creek, and then it was over.
Seemed like a big group taking a few random routes today to get 4-5 miles total, the heat must have kept them from the full 6, that and trying to avoid 4 mile creek.
Mr. Bean and Cheese Curd had a solid 6 mile run coming in right behind the leaders.
Slim Fast was there at the beginning and not to be seen at the end. His car was gone, so I assume he wasn’t abducted in broad daylight.
During some BRR email chatter it was recommended Dan (FNG) who is on Mercury’s Minions should not be named until the middle of the night during the race, hoping for some good fodder by then. Radar seemed outwardly angry by such a move and might consult management. Either that or Radar is just generally outwardly angry, I am not sure. There seemed like enough ground swell that I doubt Dan will get away with another post and not being named.
Thanks to Mr. Brady for the send-off
Next week: Same time, same place, same weinke.
-Alf
10 PAX got a tad of education then headed on Wednesday at 0515 out on the 4MileCreek/McAlpine/McMullen Greenway for some exploring in the wilderness. 2 PAX got there at some point, did something, and joined us at COT.
The Thang:
Moleskin:
Announcements:
The morning started like any other except I had to take my daughters car and load it up with some toys and tunes, as I left I realized I forgot my iPod which was an integral part of my workout so back I went along with wanting to be 10 minutes earlier than normal I was 5 minutes late. #cobains for the #Qfail (At least my watch was right this week!)
The Thang
COP
No idea because I was setting up due to being late, thanks Glass Joe for taking that, I’ll let you fill in the details below.
Here is what is on the agenda for today… A HIIT workout, High Intensity Interval Training. There are 10 stations set up, 45 seconds of activity followed by 15 seconds of rest for 30 rounds. The stations are as follows:
6MOM
Dolly x 15
Freddie Mercury x 15
Manmaker Merkins x 10
Flutter x 20
DONE!
Announcements
Moleskin
Great work out there, it was a full body beatdown that everyone will hopefully feel tomorrow. I did this once before around the launch of Overdrive and remember Countertop saying we need music. Well we had music and of course I had to throw some Hair Bands into the playlist. I didn’t hear much #mumblechatter since the 15 seconds was just enough to breath a little and get into position for the next station.
If there is any interest I can post the playlist also.
So 2 years in F3… My first year was an amazing time of going from out of shape #sadclown to much better shape F3er. After being in it a year it was time for a #CSAUP event, in my case the Red, Light & Blue GORUCK. The downside was 2015 brought a bunch of health issues starting with the flu which took me out for 2 weeks then a shoulder injury, found out I need oral surgery and then the eye blister thing I had. In other words the first 6 months of 2015 sucked.
I am hitting my 2 year mark in F3 as if I have only been doing this for a couple of months after just getting off the couch. Here is the biggest difference though between this and almost any other gym, workout etc., the Pax. The 2nd “F” of fellowship helped create a bond that does not exist in many places, and if I was anywhere else, I know me, I probably would have just quit. With F3 though I didn’t and I am not. I am not where I think I should be physically after 2 years of F3 due to the IR time but I am still going after it because of the brothers I have in F3 that stayed with me through the crazy stuff. And don’t get me wrong, I realize that while my list of sickness & injuries are frustrating, in the scheme of life they are minor and I am thankful for that and the ability to get back out in the gloom and push to do better each day. Thanks to my brothers for supporting me, pushing me and busting my chops and having fun along the way.
AYE!
Hair Band
13 Sons of Ballantyne answered the call of The Brave and fought thru the Gloom and THICK humidity to come out better men.
1 Pax – Dolphin answer The Bravest call for an extra 30 minutes of suffering.
Disclaimer provided – no FNGs and only one Site FNG – Welcome Boutique.
The corner of Ballantyne Commons and Hwy 521 was all jacked up due to road work – so YHC, with some guidance from Dolphin lead the pax on a bit of twisted path to bypass the work, but once back out on Ballantyne Commons, all was right again.
The Thang:
Old School Brave style:
Run past Ballantyne Corporate Parkway to the second parking deck.
5 burpees oyo – run up stairs to top – peoples chair waiting on 6 – 5 more burpees oyo
Run across top to other stairwell – people’s chair waiting on six – 5 more burpees oyo
Run down stairwell – at bottom 5 more burpees oyo
Run across to the first parking deck.
At bottom of stairwell – 5 burpees oyo – run to top – people’s chair waiting on 6 – 5 more burpees oyo
Run across top to the other stairwell – 5 burpees oyo – run down stairwell – and 5 more burpees oyo.
Mosey out to soccer field and line up along sideline or as best as we could tell where it was – bear-crawl across field to other sideline. Brushback, Firehazzard and Red Rocks are crazy fast and sneaky quiet with their bear-crawls – didn’t even hear them pass, but there they were standing on the other sideline waiting on the rest of us.
Mosy down Ballantyne Corporate Parkway and across the bridge – stop for 10 mekins oyo waiting on the six.
Turn right and run down path right after bridge behind the BofA buildings – slalom run around trees across the back, then around the small pond back up to the parking lot.
5 Spiderman merkins – in cadence – btw YHC messed up the pax counting on this one – in some cases the Pax does know best.
5 slow squats with 10+ second hold at bottom
Continue back around the pond and thru the woods – bear-crawl across the bridge and up the other side.
At next pond – run around pond and back to picnic area for a wall climb – complete the circuit 4 times.
Mosey over to next parking lot. Line up across the lot – bear-crawl 5 spaces, 10 CDDs, then lunge walk 5 paces, 10 jump squats touching the ground – rince and repeat until across the parking lot – YHC thinks we got thru three rounds of each but 02 deprivation had set in and can’t fully remember.
Mosey over to the bigger wall – climb wall 10 times, alternating which foot you top out with.
Fast Mosey back to the exercise trail, taking a shortcut back to the launch point.
Quick stop over at the low and high bars for a pass at the low bar arm walk, followed by a high bar arm walk.
Continue on back to launch point.
5 MOM
20 x flutter in cadence waiting on the 6
Turn over mary to Frehley’s – 20 x heels to heaven in cadence (Q fail – didn’t mention to Frehley’s it was mary and corrected him when he requested merkins)
Finished.
NMM
This was an old School Brave workout – YHC thought he would go back in the playbooks to one of our original workouts – hope everyone got their money’s worth – and sorry Ickey for the miss information – but 4.3 miles is sort of moderate for The Brave.
Great style of workout prepping for the OC and mud runs coming up.
Solid work by all Pax today – Frasier crushing it while still taking care of his healing arm and Honey Bee determined to keep up with Frasier – which is quite a feat.
A little bit of everything this morning – hope you guys “enjoyed” it. Its always an honor and privilege to lead this group of men and this AO is great with so many options. Thanks for keeping YHC from doing the workout all by himself.
Larry Bird to Dolphin for also doing The Bravest – starting at 4:45 for an extra 30 minutes of fun.
YHC had forgotten how tiring wall climbing can be – need to ramp more of that up before the OC races this fall.
Announcements:
F3 Dads with the Panthers – Saturday from 1-3 – format will be the play 60, and ages for 2.0s are 5-15. Here is the link for more info.
http://f3nation.com/2015/07/02/f3-dads-panthers-play-60-day-on-711-at-panther-stadium/
Southern Discomfort – Aug 1st – 3 options for difficulty and length – plus you get a really cool shirt (you have to buy of course) – here is the link.
http://f3nation.com/2015/07/01/f3-southern-discomfort-saturday-august-1st/
That’s all– if anything was missed shout out below.
Champagne out.
When I grow up, I want to be just like Radar. So I took a page from his book and spent last night covered in sand and duct tape to bring some fun bags to Centurion this morning. It went … OK.
The thang
Circle up for COP:
SSH x 20
Merkins x 15
IW x 5
Count off to create four teams. We ended up with two teams of 3 and two teams of 4. Each team grabs a bag: Red, White, Blue and Silver.
Mosey up to the shopping center for the first circuit:
Partner 1 takes the loop up the stairs, around and down.
Other partners complete the called exercise: hand-release merkins, jump squats, LBCs, Carolina Dry Docs
Rotate until everybody has done a loop. Sorry, 3-man teams, somebody is going to have to go twice.
Mosey back down to launch pad. Everyone not carrying a bag grabs a rock. Head over to the speed bump by the stop sign for circuit No. 2.
Partner 1 runs with the sandbag up the hill to the road and back down.
Partner 2 curls with the rock.
Partner 3 presses with the rock.
Partner 4 extends triceps with the rock.
Rotate through until everyone has done each station.
Repeato.
Break for some Mary:
Dolly x 20
Heels to Heaven x 20
Freddy Mercury x 20
Rosalita x 20
Protractor for a bit
Back to the sandbag hill runs, shorter distance. 3 times through
Return the rocks. One more quick circuit:
Partner 1 lunge walks up the ramp in the front of the school and moseys back down
Partner 2 completes jump ups/step ups
Partner 3 completes dips
Partner 4 completes derkins
Repeato until time is called
Head back for
COT
……
Moleskine
Great work by all the pax. Hope you enjoyed the sandbags. Sorry for the shoddy craftsmanship on one of the bags, Team Silver. You guys got a little sandy. I’ve got some repair work to do.
Snowflake, Checkpoint, Scabby and Runstopper set a blazing pace, as usual #IronSharpensIron
Don’t forget Southern Discomfort Aug. 1.
Thanks for the take-out Escargot.
Disclaimer provided and we are off on another sticky morning…
QIC took the PAX around the parking lots and settled in an empty section by Barnes and Noble.
25x IC SSH
10 Burpees
10 Diamond Merkins (PAX was a little unclear on whether QIC called Burpees or Merkins….so we did both)
25x IC IW
10 Burpees
10 Man-Maker Merkins
25x Jump Squats OYO
10 Burpees
10 Wide-arm Merkins
25x IC LBCs
10 Burpees
With the PAX loose and ready, QIC provided their first challenge:
– PAX started at one end of the parking lot (facing the stores). At the first parking space, drop and do 1 merkin….leap frog to the next space and drop for 2 merkins…continue this pattern until the PAX reached the other side of the parking lot. I believe the total spaces was 16 (136 merkins)
Mosey over the soccer field by the Raintree entrance for some pain:
Star Fish –
Corner 1 – 20 Jump Squats
Corner 2- 25 LBC
Corner 3 – 20 Jump Lunge
Corner 4 – 25 Dolly
After each corner, return to the middle for 10 Burpees
Mosey to far end of the field for 3 stations
1 – 25 Dips on picnic tables
2 – Peoples Chair
3 – Decline Merkins on the hill
Cycle thru 2x
Time for sprints
Line up on the end line of the soccer field
1 – 50% down and back
2- 75% down and back
3- 100% down and back
Circle up in the middle for mary:
1- 25x IC LBCs
2- 25x IC Flutter
3 25x IC Back Scratcher
4- 25X IC Dolly
5- 25x IC Mason Twist
6- 2 min plank hold (regular & 6in holds)
Messages:
F3 Dads at Panther’s practice field. Saturday 1-3. Check weekly email/website for more details