Pax of 5 showed up for what seemed to be an easy workout on paper. It turned out to be a real beatdown.
Warm up
Circle the front lot with a light jog
25 SSH – IC
25 Plank Jacks – IC
25 MTC – IC
The Thang
Go to the rock wall for a pretty good-sized ROCK
William Wallace says throw rock walk to rock 5 squats do again for 20 yards. At the end jog to the other end and back for 10 curls. Throw Rock back for jog and 10 shoulder presses.
Repeat 2 more time replacing squats with Merkins then plank punches.
Next, mosey to the track. Sprint straightaway then 5 burpees, recovery jog the corners. Completed 2 laps.
Time for the main attraction:
Start with the visitor bleachers, run up each section. At the bottom of each section do 5 merkins.
Jog to the backside of the home bleachers for stations
Jump Rope
Step-ups
MTC
Wall Sits
Burpee pull-up (vertigo)
1 minute of fun with 10 sec of rest
Now to the home bleachers, run up each section, at the bottom of each section do 5 dips.
Stations again.
40 sec of fun with 15/20 seconds of rest. (needed some extra recovery time. Pax was pretty gassed by this point. Every one except McGee the beast)
Fast Mosey back to AO right on time.
What a beat down. When I put this down on paper it didn’t look that tough, boy was I wrong. We had the pleasure of having a metro member (McGee) down. He had to get one last post in before vacation. I am not sure what the metro boys eat, he threw the rock 5 ft farther, the bleachers was like a walk in the park, and the burpees was just as easy. Q did take him in the burpee pull up.
Bratwurst killed the track and bleacher workout. Not sure he was a big fan of the Braveheart inspired rock toss.
Snowflake, what can I say about Mr. consistency. The guy just puts up a strong workout every week. Thank you for helping bring the six along by the way was the Q.
We had to circle back to pick up Camacho; he was a few minutes late. Oh yeah he only lives a mile away from AO. He crushed the bleachers today. Not that great at the jump rope.
Thank you Snowflake for taking us out.
New site coming July 16th Nesbit Park in Waxhaw
7 pax (incl one 2.0) partnered up in the balmy gloom, ready to rock it. Fortunately, YHC had made plans to help them accomplish their mission. Here’s what we did:
The Thang:
Mosey around to the other side of the school for
COP:
Mosey to the Playground
Playground Circuit 1:
Mosey to the church across the street
Rockin’ Partners
Mosey to parking lot for Water Break, then mosey to the Playground
Playground Circuit 2
Mosey to Concession area
Refreshing Concessions
Mosey back to parking lot
Mary:
Done
COT
Announcements
Naked Moleskine:
Great group today and lots of 2nd F. If we could only do something about the heat… Nonetheless, everyone was really getting after it.
Great to see Old Bay, from the Fort, again this week and his 2.0 (Hurler). Enjoyed partnering up and our conversation throughout.
Sony is posting consistently, getting stronger all the time. Anything to avoid the hardcore running, right, Sony?
Great meeting Bernanke, who really gets after it too. Fireman Ed commented that he’d found someone who sweats as much as him. Glad the weather and workout provided you with this opportunity to connect.
Good seeing Fireman Ed, as always, and his reliable mumblechatter.
Pele was looking stronger on the runs today. All that hard work at Mountain Goat is paying off.
Lot of merkins today, even though none of us are participating in the 10k merkin challenge. Just bonus work. Also got in plenty of pullups. Seems that we don’t get enough pulling work from day to day, so since we have great facilities here at Ascent, we just have to take advantage of it. Not a ton of running, just short bursts, as YHC had plenty at Mountain Goat and discussed with Strange Brew there would be a lack of it today. (Say, SB, where were you today?)
Always a pleasure and an honor to lead at Ascent. Thanks for your site leadership, Pele.
Aye.
Strong crowd of 45 met in the park this morning for a special Father’s Day edition of F3 Dads.
The Thang:
COP:
Sharks & Minnows
Animal Races:
Split into four teams:
Run bases (two rounds):
Four teams for relay races out to soccer ball and back; at end do exercise:
Freeze Tag
Circle up; jump on Dad’s back; Dads do squats (# = age)
COT
Moleskine:
Enthusiastic group today for a special Father’s Day edition of F3 Dads. Special crowd pleaser of the day were the “Dads” push-ups with Dad’s pushing up 1+ kids on at least 3 exercises. Clearly some good week-over-week progress with several kids showing their prowess in Sharks vs. Minnows – I think a few minnows even escaped today. Animal races were clearly a winner yet again, and (with ample water breaks) everyone did well in the whistle-driven circuits on the baseball diamond. Fun ( and sweat) were had by all.
It’s always an honor to be able to lead the fine 2.0s of the F3 PAX, and really appreciate the opportunity to lead F3 Dads for this special weekend. Thanks to Semi-Gloss for the chance to pinch-hit this week.
Apoligies if I missed a few of the names – recording seemed fuzzy in places. Let me know if there are any corrections.
Happy Fathers day!
Shovel flag planted firmly by Prohibition. 11 men and YHC gathered and readied themselves for the weekly beating that is Day Zero. Excuse YHC, Radar came 15 minutes late.
Thang
Mosey around the track to the BB court.
COP
SSH x 15 IC/MC x 15 IC/Hold/Merkin x 10 IC/Imperial Squat Walker x 15 IC/Squat x 15 IC
Mosey to rock pile and grab an exercise rock. Civilian cadence: 15 curl/15 tri extentsions/15 press
Rockin Mile
1 lap with stop at halfway for 25 merkin. Rock set at launch point: 15 curl/15 tri extension/15 press
Repeat x 2 for 3 reps
Mosey to the back side of the school. Shaded lot.
Mary
Flutter x 20/Hold/Heels to Heaven x 20/Hold/Dolly x 20/Hold/2-10 counts
Mosey around the school for a stop at the cars for water. Continue mosey to front of school.
Bench Set
10 step-up/10 dips/10 derkins. Repeat until YHC calls time. 6-8 reps for the pax.
Mosey back around school to the track where we left our rocks.
Rockin Mile
3 laps. Stop at halfway point for 15 Jump Squats. 5 Rockees at launch spot. Repeat x 2
Put your rock back. Short mosey to BB court.
Mary
6 MOM: each pax called an exercise to 10 IC.
COT
Moleskin
YHC does not post much on Saturdays. Therefore the sun is not usually much of a factor at F3 workouts. Today it was and it was hot. No one argued about taking a short break for water around the halfway point. Radar showed up 15 minutes in and told YHC it was due to preparing a water jug for the pax. He even brought cups. I know the pax appreciated it. Mumblechatter revolved around Iron Horse’s shorts. Frasier did an extra lap on each of the mile sets. Chelms and Boomer Sooner were pushing hard on the mile sets. Not much time today for YHC so please sound off below if you feel the need. Really enjoyed getting back out to the Day Zero and appreciate the opportunity to lead the pax. Strong work by all today, as usual. Thank you to Smash for taking us out in prayer.
Announcements
Please read your weekly email. A lot going on in Area 51
Eleven men descended on The Rock this morning for a field trip. I did some homework on recent Rock workouts and it had been 6 weeks since we went off campus….we were overdue. My oldest son jumped in the car with me last night and we did some recon to figure out our route. We came up with a strong trek, but the capper is we noticed all of the cul-de-sacs along the route. Hence, we created a workout called “No Outlet Hell” (I used Heck with him since he is 11, but you get the idea). So, after a quick disclaimer and warm-up we headed off the best AO in Area 51 and began our tour of purgatory. Here’s how it went:
Warm Up:
Mosey to the front courtyard for:
Mosey to entrance of Carrington Swim & Racquet Club on Cary Ridge for planking. Then, explanation of No Outlet Hell. Goes like this….there are 8 cul-de-sacs in the loop of Cary Ridge-Coburn-Bevington-Rea. At each cul-de-sac, we will run into the No Outlet and do 20 reps of said exercise. Here’s the breakdown:
Indian Run back up Rea Rd to Calvary Church (the total trek was just over 3 miles).
Plank at the top of entrance #4 at Calvary. Slow mosey to the hotbox for a water break, then:
The Q needed more recovery so we stayed in the hotbox for some mary:
Slowest mosey possible (we were pretty wiped by now) to the soccer fields. We did ten 100 yard dashes with 10 counts in between.
With one minute left, we mosey back to the cars and completed a 4.09 mile morning (for the record, that’s 0.79 miles more than Day Zero covered……#minorleague).
Moleskin:
The only thing I can do right now is type……I can’t do another merkin, I can’t do another dip and I am certainly not going to run any further today. The pax today was EXTREMELY strong! We all stuck together and if anyone needed a breath catcher, we all needed it and it was welcome! NOBODY backed down! Phenomenal work boys and it was an honor!
Moments I enjoyed today:
Real honor here guys! Thanks for a great morning! Next up is Iron Horse. I believe his email to Gummy and I yesterday read “Make sure to bring your jock strap….if you own one”. Sounds like a tough one coming up.
Announcements:
Gummy, thanks for the great takeout!
Hopper
Posted on behalf of Commish:
Warm Ups:
· Side Straddle Hop, Imperial Walker, Slow Squats, Merkins, Mountain Climbers.
Circle of Pain:
· 3 Stations – 20 Jump ups, 20 Derkins, 20 Dips + 5 each round X3.
Mosey through trail to road:
· Indian Run up hill across Bridge – 5 “six Count” Burpees at Top
· Indian Run back down – – 6 “six Count” Burpees at Bottom
· Partner Up – man vs man push across parking lot X2
· 20 Hand Slap Merkins
Mosey to workout station:
· 4 stations – Dips, Leap Frog, Pull Ups, Merkins – as many on own. Rotate every 2 minutes.
· Bear Crawl and Inchworm up Hill
Mosey to parking lot for 7 minutes of Mary:
· LBCs, Flutter, Freddy Mercury, Protractor, Dolly, Russian Twist
BOM
Naked Moleskin: Strong Performance by all 23 PAX. Worked hard – pushed each other – Iron Sharpens Iron once again.
Happy Father’s Day Weekend to all.
Commish
It was a muggy and exhausting morning at Olympus as we took 2 laps of Hairburners as warm-up, followed by simulating how soldiers in battle race and have to extract wounded warriers and polished our arms off with the only Arm workout I’ll ever do again…”The Audry Arms”…
The Thang:
GEAR: Poled Litter, 2 Ollie Bars, 135 lbs sandbag, 65 lbs sandbag, EZ Curl Bar 60 lbs, (2) 35 lbs dumbbells; (2) 15 lbs dumbbells; (2) 10 lbs dumbbells, (3) 35 lbs plates, 25 lbs Chain
Warm-Up:
SSH x 30
MTN Climbers SLOW x 30
Slow Squats with Holds and Jumps x 15
Merkins x 20
Round 1: Hairburners
P1 Pushes 35 lbs plate x 50 paces, P2 jogs behind
Flapjack; Rinse and Repeat
2 Laps
Round 2: Team Extraction
– Poled Litter loaded up with sandbags and chain = 220 lbs
– 2 Teams of 3
– T1 on Litter runs like coming out of war zone
– T2 Performs: Crab walk x 20; Duck walk x 20; Ape Jumps x 20; Bunny Hops x 20….then sprint to Litter
– Teams Flapjack; Rinse and Repeat x 4 Laps
Round 3: Audry Bicep- NO REST In between rounds
EZ Curl 60 lbs x 25
Half Hammer Curls x 25
Full Hammer Curl with Twists at Bottom alternating with Wide Grip Curls
Reverse Curls with Ollie Bars
Bicep “Twisties” – awfully hard
– Rinse and Repeat over and over until Arms don’t work
COT
Moleskine:
Great work out there today men! It was nice getting back out there. Time is short today so sound off if you noticed something or just wanted to comment on the day. Hope those arms work for you all later today!
As always, it was an honor to lead such a strong group today!
Respectfully, The Hoff
27 men showed up for another day of merkins.
The Thang:
Warm up with the old go to 20 x SSH, 20 x IW and 10 x Merkins
Short jog to behind shopping center
Speed Bump Merkin combo, each spped bump we did either 5 x merkin, wide arm or diamonds to the end and back twice.
Moderate jog over to Chipotle fountains with a stop in the target parking lot to do more merkins until the pak caught up.
At the fountains, partner up. Partner 1 do lap around lake, partner 2 incline merkins.
Mosey over to hill behind Firebirds for merkin ladder. 10 merkins, run up to top of hill and back down, 9 merkins…etc to 1 merkin
mosey over to parking lot for 7 minutes of mary
Great workout by all today. It was nice and hot. Great job Leia, keep coming out, your making great progress. Thanks Mic Check for the closing prayer.
Thanks to all for the opportunity to lead…
Announcements: F3 dads this Saturday at 9:00
Apparently many regulars from The Brave were NOT SO BRAVE today and slept in. It’s not an excuse that most of those guys are running a 1/2 Marathon…that doesn’t start till 8:00 tonight so there would be plenty of time to recover!! But seriously, good luck tonight to some of the SOB regulars including Madaam Tussauds, Mr. Bean, Outback, Dolphin, Haggis, & Mighty Mite. (Sorry if I missed others). …You were missed this morning but we carried on and we even conducted a full 2.5 laps around the lake to run in your honor – that was all the time we had left at the end.
Warmup: Mosey to Stonehenge on corner of Johnston. SSH X 20, Lunges X 20, Merkins X 40
Workout: Ran along Ballantyne Commons Pkwy toward the parking garage stopping to run the grass hill on the right side and again for 20 Flutters and 20 Merkins. At the parking garage we started with exercises below each ramp and worked our way to the top with sprints up each ramp. Exercises included (donkey kicks, wall squats w overhead press, 8-count burpees, merkins including wide, diamonds, and Carolina DD). Between ramps included various runs (backward, Karaoke, lunge walk) on the flat part of the garage. Coming down on one ramp we Wheel-barrowed with partners with each going 1/2 the down ramp. Mosey down the steps to the bottom.
Ran along the walk on the Ballantyne Golf Course stopping for Mary each with 15 count (dolly, heels to heaven, bicycle, LBC). Ran to bridge over Johnston Rd for 20 squats and 25 curb merkins. Ran to Fitness trail for 2 rounds of Pull-ups X 10 and dips X 10. Completed the workout with 2.5 laps around the lake and back to the launch.
Oh, and finally, a special recognition to Stone Pony for his 3rd post of the week after being an FNG just a short time ago. He made us all look bad on pull-ups by the way…Haggis would of course called him out on “form” but he does that to everybody as we all know!!
YHC got a GPS watch yesterday and had to try it out with a run in and back from Centurion. Tried to clear the bowels prior to launch from the casa. Mission not accomplished. 12 pax arrived ready for the weekly downpainment provided by Centurion. YHC poked a bit by comments made via Twitter regarding Centurion and “moderate.” Hard to make sense of that given the unrelenting high intensity of a Centurion beatdown. Every time. Off we go.
THANG
Mosey up Walsh toward the plaza at 51 and Carmel. Stop for COP at office building below Panera.
COP
SSH x 10 IC
Merkin x 10 IC
Imperial Squat Walker x 10 IC
Werkin x 10 IC
Squat x 10 IC
Crucible Merkin x 10
Mosey through plaza lot and cut through the plaza to corner of 51 and Carmel. Cross over 51 and continue down Carmel to north side of plaza. Around plaza to Palatine lot.
Belly Start Sprints x 5 short rest. 80 yards.
Mosey over to base of Palatine Hill.
Palatine Repeats
Sprint up Palatine. 5 burpee. Back down. 5 Jump Squat. Continue repeats for 8 minutes. Pax got between 6 and 8 reps.
Mary
Flutter x 25 IC/Hold/Heels to Heaven x 25/Hold
Mosey back the way we came, across 51 and back to the Panera plaza. SSH x 15 IC to wait for six.
Stairway Repeats
Start with 5 diamond merkin. Run up stairs. and over 2nd floor hallway to stairs on other side of plaza. Stop at the tanning place for 5 merkin. Repeat for 8 minutes.
Mary
Flutter Crunch x 25 IC/Hold/Freddie Mercury x 25 IC
Mosey back down Walsh toward CCHS launch lot.
6-count burpees x 20 IC (Hops called cadence at YHC’s request)
COT
Moleskin
If you have done these workouts for a while you have experienced pre-TBQ or been forced to exit a workout to empty the bowels. Halfway to CCHS YHC realized this would be an issue for the day. Not much you can do at the halfway point on foot when you are the Q and 0530 is rapidly approaching. Rolled the dice with that and today was lucky. The pull of McD’s bathroom was strong, but intestinal fortitude won the day.
As usual, Chelms threw a dig at the Brave, which resulted in a bear poke regarding intensity. We covered 2.4 miles today, much of that at high intensity. 5 belly start sprints got the heart rate up. Palatine work kept it high. Stair work hurt after Palatine. Chelms, Hops, Brushback, Haze, Snowflake, Scabby pushing the pace today on repeats. Abacus, Rip Curl, Escargot, Pulp Fiction all pushing hard for 45. Great to see Tuck with the pax today. Getting back into F3 after some time off. Keep posting. Strong work today. Welcome to our FNG, E-time, who is an intern with Chelms and a Charlotte native (CCHS and NC State alum). You did great today. Asked Chelms if he rolled in a mention of the performance review with the EH. Keep on posting E-time.
Announcements
The Stand: new book study started today. Kingdom Man. Haze and Champagne on Q.
Ultimate Mud Run Challenge: 10/24/2015. Get your 4-man teams together. More info to follow. YHC is A51 Q
Southern Discomfort. 10+ miles with stops at 9 AO’s. 08/01/2015.