July 4th at Stonehenge saw a continuation of a recent theme where on occasion the “Co Q” approach works well. For hour-long workouts, having two Q’s with different approaches can add variety to the workout and enhance the outcome. Such was the case on Saturday where Dolphin focused on running sprinkled with intermittent exercises for most of the first half, and Frehley’s had virtually no running the second half.
Workout: Little baby jog to parking lot adjacent to Loch Ness for COP. COP – 20 squats, 20 Imperial Walker. Jog to Loch Ness for laps of pain. Run 1 lap arm up. 1 lap with 10 step ups, 5 Peter Parker Merkins, 10 Dips. Run 2 laps. 1 lap with 20 LBCs, 2 dozen Merkins, 2 dozen Burpees
Count off in 2s for relays. Run to center, 10 handslap markins and run back. LBCs while you wait. Mosey to Snyder Lance lot, stay in 1s and 2s. Relay race to second island and back
Hand off to Frehley’s Comet…
Mosey to grass hill across the end of the parking lot and across the street for “6’s” with Squats at the top and Merkins at the bottom. Afterwards, we stayed on the sidewalk for a Merkin/Mary ladder starting with 10 reps of each Merkin/Mary, then X9, X8…X5. Mixed up th emerkins with diamonds, wides, man-makers and mary included the usuals (LBC, dolly, flutter, H to H, bicycles, Russian twist).
Mosey across the street lining up on the curb in Snyder Lance parking lot for Peter Parker crawls to the other side of the curb with 2 sets of Merkins X 5 reps while crawling. Repeated with 7 reps. Ran the length of the lot for high-knees, backward run, karaoke. 1’s and 2’s partnered for partner push and partner pulls across from curb to curb (“pushes” are hands on shoulders while partner 1 pushes and partner 2 resists; “pulls” are the same concept with partners locking arms).
Mosey to fitness trail for 2 rounds of 4 sets X 10 reps: Dips, Supine pull-ups, bunny hops over railroad ties, & Pull-ups. Mosey to top of Loch Ness to steps for a quick round of 3 step runs with 1, step, 2 steps, and 3 steps from bottom to top. Mosey back to launch with all you got for final 100 yards. Finished with 1 minute plank.
8 PAX got an early smack in the face when Mic Check’s alarm failed and they had to face the alternate sadistic impromptu Q from YHC.
The Thang:
The Warmup:
SSH x 20 IC
Swings x 20 OYO
IW x 20 IC
Cleans x 20 OYO
Slow Low Squats x 20 IC
Snatches x 20 OYO
Partner up with like size bell for a nice Farmer Carry game of Catch Me If You Can. P1 takes off with both KB’s while P2 completes 10 Merkins, then catches P1 and flapjack to the bus parking lot.
The Main Event:
With your partner, line up on the first basketball outer line for some partnered doubles work. P1 does called exercise while P2 runs to the 3rd basketball outer line and back, flapjack. (approximately 80 yards)
Farmer Carry and Catch Me If You Can back, stopping at the picnic tables for some singles work.
P1 completes exercise at picnic table while P2 complete KB exercise
Just enough time for another Farmer Carry and Catch Me If You Can back to the cars and 2 mins of Mary:
Moleskine:
Although unplanned, it was a privilege to lead you men today. I pulled an old workout, my first at Foxhole in fact, that I knew would challenge us all. I’m a big fan of kettlebells obviously but really enjoy implementing them in a HIIT workout. Today we got to hit all parts of the body and kept our heart rates up from beginning to finish. You men should feel great, the original workout only went 5 rounds but today I had to add another 2 as you guys were flying. A true testament to how far you have come is a Q having to modify his workouts to keep up with you!
20 men… well, 19 men, and one little dude… hit it hard at Base Camp this morning.
The Thang
Mosey to football field
Standard warm up – SSH, IW, LBC, Squats… all X 40 [roughly]
Field warm up – butt kickers; high knees; karaoke right; karaoke left; back pedal… all 40 yards out and jog back
Mosey to track
2 lap warm up around track
20 merkins
Speed work:
– 200 meter fast / 200 meter jog
– 400 meter fast / 400 meter jog
– 200 meter fast / 200 meter jog
Mary time… LBC; Flutter; Dolly; Mason Twist; Back Scratcher… all X 30 [roughly]
Merkins.. 20.. short recovery.. 16.. short recovery.. 12.. short recovery.. 8.. short recovery.. 4.. done.
Lunge walk across field and back
Mosey back to parking lot
Moleskin
I got in the parking lot at approximately 5:30am… thankfully Simba had already pulled everyone together for the warm up. Now Weinke needed for today’s workout… and Tiger Rag, in case you are monitoring things, please note that there was no station work done today… I’m breaking the mold!
Few noteworthy items from this morning:
– Interesting hearing Wolfman give a breakdown of the new cable show – “Ballers”, staring Dwayne Johnson [aka The Rock]. Sounds like an entertaining show, but probably not suitable for the 2.0s.
– Geraldo and that ruck sack of his are spending a lot of quality time together. I told him he’s training to hard for the Goruck; it’s going to be miserable regardless, so why add to the misery with prolonged training? He didn’t want to hear anything of it. I think that ruck is making him lightheaded.
-Great work on the track this morning. Guys pushing themselves hard.
23 men gathered at Carmel Park this morning, were properly disclaimed, and proceeded thusly.
Jog around Church with high knees, butt kickers, shuffles.
Circle up for SSH, Mountain Climber, Slow Squat.
Mosey over to church courtyard and partner up (super fast guys were asked not to partner up with each other – Kirk countered by picking me. Well played.)
Partner 1 runs a lap around the bottom half of the church. Partner 2 does the called exercise. Flapjack. Four exercises/Four laps. Dips, Jump Squats, Incline Merkins, Step Ups.
Mary break – LBCs and Freddy Mercury.
Repeat the lap (other direction) and exercise set with Derkins and Jump Squats.
Mary break – Flutter, Dolly.
Mosey to the football field. Back with your partners. Line up abreast on the sideline.
Partner 1 runs to the other sideline and back while partner 2 does the called exercise. Each partner did each exercise twice. Diamond merkins, wide arm merkins, CDDs, LBCs, maybe others. With some Mary thrown in between sets.
AYG to other sideline. Then back. AYG to sideline then to the cars. Ugh.
Moleskine
Good times. I know I’m in the middle of the pack at best at DMZ, so I had to design a workout that kept me within earshot of the front of the pack. So lots of laps and sprints. By the end of the workout, I heard some chirping about lack of creativity, but I think you got what you came for.
Spackler, despite his groanings about vacation and time off, is fast. Runstopper was moving well too considering how old he is (and that he has some kind of mystery injury that flares up when he doesn’t want to run anymore).
Announcements
SOFA WIB is official. Meets at Olde Providence Elementary on Tuesdays at 5:30. Watch for the preblast if interested. Sounds easy.
I was coming off IR but scheduled to Q, The call out was made for everyone to bring some FNGs, my plan was going to be FNG friendly it was at 7am and a perfect way for someone new to jump into the mix. Then I saw a tweet from Ice 9 who we all know is a Metro Beast so my wheels started turning. I needed to make it a you vs you, able to be scaled to meet various fitness levels.
Well no FNGs showed, I checked my watch and realized it was about a minute fast so mental adjustment on start time. I wore my new phat kicks that were called out by Ice 9 because they glowed due to the lack of crud F3 kicks usually earn over time. Oh well, let’s get these things dirty!
The Thang
#hairband mile to get the blood flowing
COP
Side Straddle Hops x 20
Imperial Walkers x 20
Low Slow Squat x 20
Mosey to side of school for… Crap no cheese!!! (buses)
Ok stations, follow me for rail slide demo for newer folks.
Railslides
30 stepups
30 Carolina Dry Docs
3 rounds then plank for some Ice 9 plank work/active recovery while waiting on PAX
Next, 3 rounds of…
30 dips
Bear crawl up the side walkway
Lunge walk the path
Audible! Bear crawl around the courtyard instead.
Ice 9 plank work/active recovery while waiting on PAX again.
Grab some wall for peoples chair!
40 air presses
recover
balls to the wall (Thanks GJ)
recover
back on the wall
drop and inch
20 air presses IC
Mosey to grass and on your 6!
6MOM
Flutter x 20 and DONE!!
NO! We have more time!!!
Dollys x 20
Freddie Mercury x 20
Protractor
DONE!!!
Moleskin
WOW, so much today but first #cobains for forgetting my watch was a minute off. Ice 9 rightfully called me out on it. #Qfail
Happy- Great seeing you become a regular and keeping with it and you may get a medal for bringing FNGs although you need to bring the hammer down on the 2 that left you hanging. Great work! And that 2.0 of yours hung in there, great stuff!
Tonawanda- Great to see you back out brother, I know it can be hard with your schedule but stick with it. The more regular you are the more progress you will see. I’ve never seen you use it as an excuse though, you get at it until you are almost ready to #splashmerlot
Turn Pike- Work schedule, bronchitis (Ain’t nobody got time for that) and leftover pain in your ribs but you were back out there. Solid work, even with modification you were still out there and that is better than all the guys that #fartsacked.
Glass Joe- You have made insane gains over the past year! #thoroughbred Your work ethic and encouragement for others reinforces why I asked you to be Site Q. Stronger every day.
Shepherd- RESPECT! Everyday I look at my injuries lately and get frustrated then look at you, it just pushes me to go harder. I hope I can do what you are doing at 45 let alone 50!
Drop Thrill- You are honestly part of why this Overdrive & Outland crew has become the brotherhood it has. You are an inspiration to us and exemplify so much of what F3 is supposed to be. AND YOU DOUBLE DOWNED!!!! YOU ARE A BEAST!
Spielberg- I have posted with you on and off for a long time in Area51 but great seeing you more regular in UC. You are getting faster and stronger and always and encouragement to anyone around in the gloom with you.
Ice 9- Brother it is great to have you out, you always keep us on our toes and push us to be better, faster and stronger and it is always with humility.
Please chime in if I forgot anything, always an honor to lead.
Continuing the theme of bass ackwards goings on at Devil’s Turn this week, the backblast is ridiculously late.
14 men chose to hit the hills this week out of the normal order which called for getting on the greenway. Since the 4th was upon us, it seemed needed to push ourselves a bit to put a down payment on all those ‘merican festivities.
It was a muggy morning and 2 Site FNG’s (and 1 long time cotters) chose it as their chance to experience all that Devil’s Turn has to offer. V-Neck, Madison, and Simba all remarked at the how easy the hills of Piper Glen were (actually the opposite).
MistaFlex was back after being an FNG last week and is building on his running prowess week by week. I think he is definitely hooked now if he can withstand the pain that the hills deliver. It is good to have him.
The mixup continued into the COT when we went the wrong way around the circle. Pretty much blew everyone’s mind. Next week we will get back on track.
Cobains for the late backblast. We will see you next week.
52 patriots showed to celebrate America’s 239th birthday and put in work under the stars and stripes and the buzz of a drone documenting the whole thing flying above. With 3 shovel flags planted (kinda) firmly in the soft earth of The Rock’s turf, we paused for the National Anthem [Carrie Underwood version not Carl Lewis or Rosanne Barr (audio), we were off. Here’s what went down.
The Thang:
Gummy led the pax, shovel flags flying, around the back side of the church, up the pitch of the North Face to the front lawn of the church for some COP.
COP all IC:
Merkins, Imperial Walkers, SSH
With the shovel flags replanted, the pax split up for a starfish.
At the center: Makhtar N’Diaye x 5
Leg 1: CDD x20
Leg 2: Merkin x20
Leg 3: Jump Squats x20
Leg 4: Lunges
Mosey behind church to rockpile and grab a lifting rock.
15 curls, 15 overhead presses, 15 tricep extensions. AYG ~150 yards around shovel and back. Rinse and repeat x 3.
Mary: Flutter x20 IC, LBC x25 IC, HTH x20 IC, Dolly x 20 IC, Protractor, Hold 6-inches for a BOG 10-count.
Merkinator: x5 IC each – Regular, Wide arm, Diamond, Offset left, Offset right.
Drop the rocks, grab the flags and head to the soccer fields. Count off in 1s & 2s. Teams line up abreast facing one another – line up with a partner. Hand-slap merkins x25.
Plank – on the whistle, AYG to your own goal line, 10 hand-release merkins, AYG back to the flags at midfield. Losing team got 10 burpees. Winning team got 10 merkins. After team 2 threw the Belichick Flag on their distance being “longer” than team 1’s, we swapped sides. Round 2 was close – probably still under review at HQ – yet team 2 took the victory.
Circle up for the Ring of Fire – birthday edition. In celebration of America’s 239th birthday, each pax performed a merkin, counting up by 1. Rotating clockwise around the circle, the rest of the pax held plank until 239 was reached. Prior to starting, YHC announced the lucky pax who got merkin 239 would get a special birthday treat – 50 monkey humpers in the center of the circle. The Mouth was our lucky winner today, although it’s hard to say who was more embarrassed. Fortunately, the drone had run out of steam (how are these things powered?) and was grounded, not filming the event. The rest of the pax knocked out some LBCs until The Mouth was finished.
Line up in two lines for an Indian Run around the church. Man in the front holds the shovel flag. After a little snaking and weaving, we were on track and ended up back at the lot at 7:59:59.
The Red White and Blue Moleskin-
Lots of ‘Murica pride out there being worn by the pax. IH was rocking a stars and stripes bandana – fortunately, this took the attention off his presumably short shorts. Checkpoint had a legit USNA shirt and probably looked the most official of the bunch. Prohibition brought out the gunshow with his South Myrtle beach American Flag tank top. Horsehead and Tootie had the comic book look with Captian America racing jerseys. Several other guys came in various assortments of red, white, and blue, however Beaker, perhaps won the ‘best dressed’ award with his flowy, short, silky, Stars and Stripes running shorts #strong.
The drone Spielberg brought was awesome. The dude was running and flying at the same time throughout the whole workout – it was impressive. The buzzing overhead was a little erie at times and made you hope he charged the batteries the night before. Young Love will have to review the fine print, but I don’t recall injury from a UAV is covered. Can’t wait to see the video. Keep an eye out for this thing on your next Amazon Prime delivery.
Tiger Rag rolled into the lot pumping patriotic tunes. Shortly after the flyover following Carrie’s National Anthem, the TRuckster rolled out in haste – something about a leaky roof at the pool. Hope everything’s alright.
Lots of guys had their 2.0s out today. It was a tough workout and we covered some ground 3+ miles. Hard work everywhere you looked.
We ended the COT with the Lord’s Prayer and the Pledge of Allegiance.
T-claps to everyone that posted today. It was a great way to kick off the holiday. Enjoy the celebrations with your families and stay safe with those South Carolina Fireworks tonight.
Announcements: Save the date for Southern Discomfort – Area 51’s signature CSAUP event – August 1st. Preblast to go out later today.
USNWT watch party tomorrow at Yellow Rose – 7pm. If you hashtag #USA on Twitter, you get a maple leaf with the American flag inside. And some nasty comments about being un-American from some of your “friends.” Today, stick with the American Flag emoji.
Usually not much story to tell on a Ghost Runner backblast. A dozen+ guys show up on Thursday evening and run. It’s hot, hilly, and apparently filled with hecklers.
The jury may be out on how TR’s effort to align the finish times worked out. We’ll have to hear from the 4-mile group. The intent was for the 6 milers to take off at 7:30 and the 4 milers at 7:45 so that everyone finished at the same time, no one skips out on COT, and no one gets named Gadget.
10 6-milers – the largest group this summer headed out at 7:30 leaving Iron Horse and Dear Abby to wait 15 more minutes for any other guys showing up at 7:45.
The Thing:
Run
COT
Moleskine:
At a minimum we had drive by heckling by Fireman Ed, Dolphin and Busch. I think Busch even swung around again so he could roll down his windows and let his kids have a turn bashing our form and pace. Not sure what their excuses were for not running tonight, something about having to take care of the kids I guess. Parenting 101 tip here: Leaving your kids in a crowded parking lot, in front of a liquor store, for 45-50 short minutes while you go run is perfectly A-OK in the eyes of child protective services. What could go wrong? Besides, they have a hill and a busy street to play on.
6-milers – Easy pace only lasted for about a mile until Brady took off, then Fletch gave him chase on the Providence Rd down-hill. Solid finish by Purple Haze, Buttermaker, and Hairball, who motored up the hill on Raintree at the end. The rest of the 6 milers weren’t far behind.
I think the 4 milers ended up taking off closer to 7:40 and leaving Tootie solo coming in for the 7:45 start. Hopefully the 2F at Vinter’s afterward made up for it.
Thanks to Brady for the send off.
-Alf
10 PAX showed up for another installment of F3 Mountain Goat. Temps were mild and allowed everyone to really give it all they had! 2 other brave souls… Geraldo and Scott Bradford, indulged in a Spearhead Ruckfest, and joined us for COT.
The workout was pretty simple… but not easy. It went something like this:
Mosey to track. Some quick stretching, followed by 1-mile warm-up at fellowship pace.
Mosey back to Strawberry Ln and head to the second speed bump.
Once everyone was there we started the following sets of 30-30-1:
1. 30-seconds “I-pace”, then jog back to starting point for recovery… recovery time wasn’t important.
2. Rinse and repeat 30-seconds “I-pace”…. try to keep same pace. Jog back to starting point for recovery.
3. 1-minute “I-pace”… jog back to starting point for recovery.
We did 5 sets… total of about 4.3-ish miles.
Finished with cool-down lap and stretching.
Moleskine:
Everyone did great… as usual! The PAX continue to be strong on setting their target pace to maximize the amount of time at max heart/O2 capacity. As stated, the time/pace to recovery is not the focus… it’s that you DO recover between each segment.
The Mouth, Joker, Simba and Steinbrenner brought it strong, especially as the sets went on.
Pele, Sony, Freedom, Booyah and Huggy Bear also brought their A-games… the beauty of this workout is everyone gets to push themselves, then regroup so we were always back together.
Lots of heavy breathing between segments… and I believe everyone was glad when the 5th set was done!
This continues to be a great workout for runners of all levels! It’s always an honor to lead this group of men!
Geraldo and Scott (non-F3) joined us for COT. Maybe we can continue to EH Scott to join us… he looks like he would be strong! Geraldo will have to sound off on the punishment he dished out today… something like 100 miles bear crawling… with 120 pounds of weight… or something like that!
Freedom took us out with a great prayer. We mentioned Sensei and the passing of his Grandfather…. keep them in your prayers!
Announcements:
1. Convergence on Saturday 7/4 at The Rock 7:00… Stonehenge will remain at 6:00.
2. Southern Discomfort 8/1… several levels of discomfort available.
3. F3 Dads on Saturdays.
The men of Centurion converged at The Brave for a pre-July 4 workout. Solid crew of men arrived, ready to conquer this expansive AO. Brushback disclaimed our group of 27 that included 2 FNG’s brought by Scabby. Old Glory prominently waving nearby. Wheels up at Brushback’s command.
Thang
17 Merkin OYO
Shortish mosey through some parking lots to nearby corporate building courtyard. Bear crawl approximately 100 feet to concrete square lined with benches.
Bench Set
17 Incline Merkin/7 Jump Up/6 Hand-Release Burpee. 4 repetitions
Mosey to the corner of Brixham Hill and Ballantyne Corp Ave.
Hill Set
AYG from corner up the hill to the bridge. 17 HR Burpee. AYG down the hill to corner. 76 Flutter. Round 2: AYG to top. 17 CDD. Back down. 76 Flutter. Plank-o-rama. 0.38 mile each way.
Mermaid Q starts with mosey from corner of Brixham and Bally Corporate corner up Brixham. Cut through parking lot to Corporate 1 and 2 buildings next to Loch Ness. Pick up concrete loop path and cut through parking lot back to Bally Corporate. Cross over and mosey past the Vine up to the closest parking deck. Enter the parking deck at ground level.
Short rest belly start sprints x5. Started each rep with an exercise prior to belly start. Merkins/Jump Squats/Can’t recall the others. Sprint 5 to the stairway on the roof level. Run down stairs to basement level and AYG back up to the roof. Plank-o-rama.
Mary
Flutter x 25 IC/Hold/Heels to Heaven x 20/Hold/10 count
Mosey down 1/2 level.
Triple Nickel
Sprint up 1 incline deck. 5 Jump Squat. Back down. 5 Burpee. 5 repetitions.
Mosey back down to ground level and exit parking deck and back to Vine lot. 0615 arrival.
COT
Moleskin
Thoughts and prayers for the Chepul family. Chelms and Abacus lost their brother Bill Chepul after a long and hard fight with brain cancer. Glad to have Abacus out with us today. You and Chelms know that the men of A51 will support you with continued prayers and with anything else you may need.
Brushback brought his A-game as usual. YHC saw the plan prior and knew the Brixham hill set would be brutal. 1.5 miles with HR burpees, CDDs, and 76 flutters in about 15 minutes. Nicely done today as always. Pleasure to split the Q with you brother.
YHC’s F3 journey started at Centurion. Each post at The Brave feels like I am cheating on Centurion. Awesome to have the 2 workouts converge today. Strong crew of men who all worked hard.
Ages today ranged from mid-20’s to mid-50’s. Five Respects out today and they all crushed it. YHC enjoyed chasing Checkpoint up the parking deck ramps. BOG posting Wednesday and Friday. Great to have you back out with us. Easy to see you are getting stronger. Van Pelt, Frehley’s, Triple 7 all pushing hard. Respect, gentlemen.
T-claps to Scabby for bringing 2 FNG’s, Beekeeper and Spelling Bee. Welcome, men, strong work today. Keep on posting at workouts. Group stayed tightly bunched today, which was the objective. Great work all. Enjoyed getting passed in the deck by Mr. Bean who is crushing it as of late. A pleasure leading this group today with Brushback. 4.38 miles on the Garmin. Thanks to MT and Champagne for the opportunity. Thank you to Checkpoint for taking us out. Prayers and well wishes to Maverick and all other brave appointees at the US Naval Academy.
Announcements
July 4 Convergence at The Rock. 0700 launch.
10/24/2015: Ultimate Mud Run Challenge. Details to follow for sign up. Work on getting your 4-man teams together.
8/1 Southern Discomfort. Clear your morning schedule. See preblast from Hops.