Posted on behalf of Sensei
14 PAX made it out to Peak 51 to burn off some spring break laziness. Not sure who invited the humidity to join us, but since we are all tough guys I did not hear one word about said humidity.
The Thang:
Mosey tot the parking lot and circle up for COP.
What? Extra credit COP? Sure! To spice it up we reversed the order.
Mosey to the rock formation by the fountain, with a drive by of the other rocks at the AO along the way. Thanks Freedom for bringing your head lamp so the Q could see where he was running.
Find a friendly rock and do some circuit work. Geraldo very subtly pointed out that since this is basically the Q’s backyard, he needed to do a better job of his lawn maintenance. I’ll work on that for next time.
Round 1
Round 2
Round 3
Round 4
Mosey to the playground on the track for some Mini Murph
Mosey back to the parking lot for COT.
Moleskin:
It was an honor to lead such a strong group of guys. Thanks for the opportunity and for the support. Next month is my one year anniversary with F3, and I continue to meet some fantastic people and leaders. Thanks to Girls on Film and Gator Bait for coming out, and hope to see you back out again soon. Way to take us out Simba.
Announcements:
14 PAX fought through pollen allergies and skipped spring break to see YHC wheeze through a VQ.
The Thang
Mosey around parking lot in front of Regal.
COP:
SSH x 25
IW x 20
Slow Squat x 20
Mountain Climber x 25
Burp & Merk: Ladder to 10
Magic Number Sequence: A series of laps around the Regal Parking lot. 1 per lap with reps performed at three different places. The magic number of reps is set individually for each PAX prior to the lap… by timing how many reps each person could do in 15 seconds. End result is each lap involves 4 sets of a single exercise at a rep count that should challenge each person.
Heels to Heaven: MN x 4 sets
Carolina Dry Docs: MN x 4 sets
Jump Lunges: MN x 4 sets
LBC: MN x 4 sets
Crab Dips: MN x 4 sets
Mosey to top of Murderhorn.
Murderhorn Race:
Race to the bottom of Murderhorn and back. When first/fastest person reaches the bottom, everyone yells ‘turn’ and heads back up, no matter how far they are down the hill. Goal is to not get passed on the way back up.
Slow recover mosey back to parking lot.
Hill & Jump Sequence:
Partner up. Partner 1 climbs the hill, does 5 burpees at the top, returns. Partner 2 does jump rope (2 legs). Continue until team reaches 200 total jump ropes.
2nd Set. Partner 1 climbs hill, does 5 merkins, returns. Partner 2 does 25 jump ropes (left leg). Repeat with right leg.
Mary:
Flutter x 25 to end.
Moleskin:
Hard work by everyone. Particularly on the MN Sequence, where guys were flying around the parking lot. Crabcake claimed that “Crab Dips” were a tribute to him.
A few complaints from Big Tuna and Strawberry that a VQ should not be allowed to go to the Murderhorn, but grace was given and an excellent effort by everyone. It ended up being fun to all end about the same time… equally gassed. My apologies I can’t remember who got to the bottom first (Peaches? Beaker? Briscuit?)… cause… um… I was far enough back I couldn’t see it.
Jumping rope is a little harder when it’s cheap nylon rope from Amazon, but everyone pushed through.
Hope everyone enjoyed slight variations on the normal routine. Greatly appreciate the support and encouragement for my first time and the chance to lead and take-out a great group of men.
Announcements: Registration available for the F3 Golf Classic. Also pray for the guys doing the mud run this weekend.
Seven men left the parking lot headed to the track for a “light” workout. Due to a few PAX headed to the Mud Run this weekend, we set out for a track workout OYO, Everyone seemed relaxed as we began the trek to the track. Although the first mile was a bit faster than a fellowship pace, Honey Bee, although supposedly tapering for the mud run, stepped it up on the second mile as he surged past the PAX and set his own pace. New site FNG, Double E decided he wasn’t having that and stayed hot on Honey Bee’s trail. Nice work Double E!
Once at the track, several PAX chose to do a mini boot camp workout while others proceeded to push themselves and their pace around the track.
The PAX all found there way back to the parking lot with no errant wrong turns and no lost PAX, so YHC considers this a win.
Announcements:
Welcome to Site FNG Double E – Good to have you out and we hope you can join us again in the future.
Good Luck to all mud run team members this weekend.
Check out the new third F at Ballantyne after Bagpipe on Wednesdays.
Check out the F3 Golf Tournament.
For one reason or another you decided not to do the mud run. How come? You didn’t find a team in time? You’re just not really into obstacle races? You had one too many Bud Light limes last night, overslept and missed the bus to Columbia? Your wife just had a baby? You don’t want to get your new shoes dirty? You’re on the mend from a “procedure”? Your kid has a football game at 10 and you won’t make it back in time?
Well partner, you’re in luck – there’s a Saturday workout designed just for you. Ascent, Day Zero, Olympus, and The Rock are converging on the Ascent AO (Olde Providence Elementary) at 0700.
FAQs:
Q: “Geez, I don’t know, I was kinda looking forward to sleeping in.”
A: Don’t be a Sally. Come post.
Q: “Bro, convergences sound a little soft. I’m really only into checking out my biceps and swinging heavy balls of metal.”
A: KB work will be heavy in the rotation. Come get your swings on.
Q: “Metal balls? That sounds a bit intimidating. Moderate workouts are more my thing.”
A: This workout will cater to all – moderate up to the most extreme. Come post.
Q: “Will this workout be hard enough? I usually post at Day Zero.”
A: See above.
Q: “OK, yeah, I get it. But what if I typically just show up to workouts, refusenik half the exercises and talk trash the entire time?”
A: Radar, you’ll fit in just fine. Come on out.
Q: “The BRR is coming up. I figured I’d take the day off and do a sad clown run.”
A: There will be running. Don’t be a Sally. Come post.
Q: “But I usually only post at [fill in the blank].”
A: There will be a great mix of pax and Q’s from varying workouts. It will be awesome.
Q: “Get a room.”
A: Touche.
Swiss Miss, Gullah, and YHC have a wicked weinke planned. Bring your A-game and any kettlebells you have to the Ascent AO on Saturday at 0700. Don’t have a KB? Don’t worry, we’ll have plenty to go around. See you Saturday.
With a Weinke conceived and refined in Alabama, 13 pax accepted the challenge as true Giryas.
COP:
Grab a working sized bell, plus one smaller, and mosey to the playground.
Simple & Sinister
Ladder Up to 5 (L & R)
Multiples of 7:
Mary:
Mosey back to parking lot
Time
COT
Announcements:
Naked Moleskine:
Great group of meatheads out there today, including site FNG Byron & Squid (1st or 2nd time out?). Gummy and Stump Hugger were out, continuing to recover from all that running nonsense – good to see you. And many familiar iron wielders. Stay Puft was our War Daddy (War Chicken? Rallying cry for that other Alabama school that shall go unnamed in this respectable backblast)(still, respect based on age and the run in), while Sanka took War Baby honors.
There was some mumblechatter and funny looks when YHC called for a mosey with your bells (regular + one smaller), but all was ok once the playground was reached. The call for 100 1-hand swings had a few questioning their choice of bells, which led to the explanation of the 2nd bell (don’t smoke yourself this early in the workout).
Only a few grumbles were heard in reply to the call for Turkish getups, so the substitutionary 100 burpees went unused. Well done by all.
Thanks for the opportunity to lead. Contact YHC to get on the Q rotation, if you’re not already on it.
Thanks, Byron, for taking us out and reminding us of all we have and who we are and the responsibilities & opportunities we have.
Aye!
Posted on behalf of BabyFace:
After a perilous night of thunderstorms, 8 men emerged from their habitations and hightailed it to The Charge. With the Mud Run at week’s end, this was no day to sleep in. The idle atmosphere of Spring Break would not hold us at bay this day. In those immortal words of Nacho Libre, “I am the gatekeeper of my own destiny and I will have my glory days in the hot sun.”
The Thang:
Interminable warm-up “lap.”
Mosey to stadium steps
Up/Down each set of stairs, mosey around back and to the center of the turf pitch.
COP
•SSH x 20 IC
•Imperial Walker x 20 IC
•Monkey Humpers x 20 IC
•Merkin x 20 IC
•Mtn Climber x 20 IC
•Russian Twists x 20 IC
Trot to track and partner up for 200 meter blastoff both ways and rendezvous for 10 Dumbocrats (flapjack) x 4 (800 meters, 80 Dumbocrats total)
Planking exercises to gather the pax
Mosey to goal line
7’s (Burpees on the goal line, run to 50 yard line and execute Turkish Get-ups)
Trot to the sideline
•THE Dip x 20 IC
•THE Flutter x 20 IC
•Knee-Ups x 20 IC
•THE Freddie Mercury x 20 IC
Mosey back to the goal line
Animal Suicides:
– Run to the 10 yard line…Crab Walk back to the goal line.
– Run to the 20…Bear Crawl back to the GL.
– Run to the 30…Lunge Walk back to the GL.
– Run to the 50…Run back to GL.
– Run the full length of the pitch and back.
x2
Polish things off with a rousing rendition of THE People’s chair, followed by a trot to the speed bump (on your belly), and all you got to the gate.
Moleskin:
•John Deere put on a crab walk’n clinic!
•Winterplace is get’n smoother by the second!
No Announcements
Just in time for summer! We have recruited some of the best kettlebell Q’s in Area 51 to come guest Q Foxhole over the next 2 months. This is a great opportunity to come get a great workout, perfect your form, learn new workouts and see what some of our other PAX are doing across Area 51.
Champagne kicked us off with a brutal workout on 4/6, if you missed it come see what’s in store next week as we host the man, the myth, the legend…Busch!
Get your biceps back America!
The mist and gloom of DeathValley couldn’t stop 22 men from attaining the Glory of Pain, the Burn of Fatigue and the Fog of O2 deprivation.
The Thang:
2 Quick Parking Lot Laps (75%)
COP:
Immediately Hi-Jacked by Zip who called:
SSH x20
Merkins x10 oyo
IW’s x20
Burpees x10 oyo
LSS x20 oyo
Merkins x10 oyo
Block Work:
Partner Up and Mosey to Cinder Block pile. Each team grab 1 block.
Partner 1 – groups of 10 curls and 10 Incline Merkins with the block (called by Zip), until partner returns then switch.
Partner 2 – Run to Baseball field bleachers and do 10 dips & 10 CDD’s. return/switch/etc
Repeato x3
Upon return of trip 3, the Anvil Guys and YoungLove (Anvil Q) show up on a fly by and Semi-Gloss hi-jacks in my absence (running). He adds one team member from Anvil to each group making it three pax each team.
Partner 1 – groups of 20 Derkins, and 20 Curl and Press with the Cinder Block until partner switch.
Partner 2 – Run a Lap around the track
Partner 3 – Run to Baseball field bleachers and do 20 Merkins, 20 Supine pull-ups. return/switch/etc
Repeato x2
Special Convergence COT:
An Audible COT Convergence was then called by YHC and we circled up to Honor ZIP. I asked YoungLove to hi-jack and he proceeded with:
The Flutter x25, while we waited for all PAX to arrive from the field and bleachers.
YoungLove then said a few very meaningful/appropriate words about our friend ZIP and led us in a prayer of thankfulness and blessing for our friend and his dad as they leave for Florida. YHC then felt it appropriate to lead the PAX in Doxology. After all, we have all been rescued in some way, like our friend Zip. Zip was moved as YHC thinks we all were by YL’s shout out to Zip.
At the AMEN, YHC encouraged the DeathValley Pax to give an OOO RAH to #f3Anvil and they then quickly mosey into the gloom and back to their AO.
Finale:
We then did some more block work.
Partner 1 – On your six. Cinder Block pull-over x10 with a quick superset of x10 fast Chest Presses.
Partner 2 – Low Slow Squats while partner 1 finishes
Switch
Then both partners do a Parking Lot Lap.
Repeato x2
Skywalker then suggested we COT with our DV Pax one more time to celebrate this amazing day with our buddy ZIP.
YHC took us out.
moleskin:
First of all, Big tclaps to @F3UnionCo for making a respectable showing and to #F3Anvil for the 5k roundtrip to join us at the DV. Also, HorseHead, YoungLove and SemiGloss for helping me navigate this thang on my Sophomore Q. I can’t think of a more humbling experience than what took place today. Pax worked their tales off, made sacrifices and in the end rallied around a Pax in need. It was a proud moment for me as a new guy for all of you. Around 40 Pax Converged to support another Pax.
Zip was tossing zingers left and right. He was having fun and the pax were as well.
The Message says this in an interesting way:
Hebrews 11:1-2 The Message (MSG)
Faith in What We Don’t See
11 1-2 The fundamental fact of existence is that this trust in God, this faith, is the firm foundation under everything that makes life worth living. It’s our handle on what we can’t see. The act of faith is what distinguished our ancestors, set them above the crowd.
Every once in a while, we are blessed in getting to see something that is rarely seen. …Faith coming to Fruition. We saw it today in our friend Zip. In reality, we should be living it out as men everyday so our wives, kids, friends and co-workers can also see what Faith looks like.
YHC is humbled today by all of you.
Announcements:
Sinsei, an amazing F3 Pax who is also blind is leading his VQ at #F3Peak51 tmrw morning. Lets cheer him on. One Brave, Strong, Fearless dude. https://twitter.com/jasonackiss
There were 11 guys standing around in the parking lot next to Regal Stonecrest cinemas. At 5:30 we started to work out. Here’s what we did.
The Thang:
Mosey across Elm Lane to the bottom of the Murderhorn. Turn around immediately and run back up and to the launch point for a warm up COP.
SSH X 20
IW X 20
10 OYO Merkins of each type with plank in between(diamond, regular, left leg up, right leg up, wide)
10 Side lunges
Set of seven’s on the hill
Burpees at the bottom, backwards walk up the hill, squats at the top.
Freddie Mercury waiting for the six.
Jack webb abs. 1 whale kick + 4 lbcs, 2 whale kick + 8 lbcs, ………..11 whale kicks + 44 lbcs.
Line up at the edge of the parking lot.
Bear crawl/merkin ladder: Bear crawl 2 parking spots and do 2 merkins. Crawl to more spaces and do 4 merkins. Continue pattern until the next street light.
Lunge/squat ladder. Same pattern but with lunge walking with squats at every other line.
Burpee suicides: Run to the 2nd line, 1 burpee, run back. Run to the 4th line, 2 burpees, run back……Run to the 14th line, 7 burpees, run back.
Wait for the six while doing rosalita and flutter kicks.
Mosey to the movie theater wall for 1 minute of people’s chair. 1 minute of people’s chair with arm raises, 1 minute of balls to the wall.
COT
Moleskine:
YHC was expecting a low pax count today due to the rain and the impending mud run on Saturday.
YHC took a quick warm up lap to start the day to the Murderhorn just to give the pax a little scare.
It’s been 2 years since YHC joined F3 and it is always an honor to lead.
Announcements: The bus for the mud run leaves at 5:15 from South Charlotte Middle School.
Pray for pax who are struggling with their health; Zip A Dee and the brother of Chelms and Abacus.
9 men decided to trust YHC to carry the highly engineered and scientific mantle that is Bratwurst’s Swift workout. From the good 2ndF and winded recovery sessions, we got the job done and then some.
The plan was easy (in theory),
1) Warmup 1 mi and do dynamic stretches (PAX choice although no one wanted to be blamed for choosing a ridiculous looking one so back to Q’s choice #don’tmindlookingrediculous)
2) Run a hilly stretch of Ballantyne Corporate Place (Brixam Hill to Premier Deck) – 4 x 0.75 mi at Threshold pace w/ 2 min rest
3) Move to Bull Ring for 4 x 200m at Repitition Pace (1 mi race pace) w/ 200m jogging rest
Total of between 5.8 and 6.3 miles were covered during the course of the workout.
Moleskine:
This was the first time in all of history that Swift had more PAX than Bagpipes (9 vs. 6). Perhaps, Swifter’s are more hardy in the rain? Perhaps, the impending mud run has people in a running mood? Whatever the reason, it will go down in the annals of Tuesday workouts.
There were a bunch of beasts out there today. Silk paced himself early to completely dominate the last 200m interval passing all PAX like they were standing still. All this was done with that smooth glide of a run. Silk like? Dominant. This smooth speed will serve him well in case a bear or mountain lion visit him on his upcoming field exercise with his reserve battalion.
Brushback also had a beast-like demeanor on the 200m intervals and was pushing the pace to new levels. This appears to be his #wheelhouse. It was also interesting hearing the source of his F3 name during one of the cool down jogs. Let’s just say, don’t step up to a little league plate with this guy on the mound. Nuff said…
Haggis was, as usual, running at high rates of speed while arguing about the relative topography of the chosen course. Although everyone grudgingly admitted they liked the rolling hills of Ballantyne Corporate Place for the long intervals, they pack a hardy punch since they end both ways with a strong uphill.
Rock Thrill was getting one last hard session before Saturday’s Racefest. We wish you luck brother. It seems like some PR’s may be in the cards the way you were moving over the hills today.
Tootie, Strange Brew, Chipotle, and Hard Hat seemed to be pushing each other hard this morning. You could almost smell the iron sharpening iron out there! Thank you to Strange Brew for actually knowing how to properly program a watch and enforcing the 2 min rest periods. We needed them!
Men, the mud run is upon us now. The hay is in the barn. Bratwurst’s scientific plan has prepared you. Enjoy the taper into the weekend and dominate on Saturday.