9 Strong men decided to see what The Rock and its great AO had to offer this morning. Hopefully they weren’t disappointed.
YHC had several plans in mind when today started but couldn’t decide which worked. When 9 pax showed this am – YHC went with an old solid plan – continuous motion – forgive the lack of creativity for using an older workout.
Mostly veteran crew today with one Kotters – so abbreviated disclaimer was given and off we went.
Quick mosey to the front lot for COP
*- In cadence
*20 X SSH
5 burpees OYO
*20 x IW
5 burpees OYO
*20 x Slow Squat
5 burpees OYO
*20 x Mtn Climbers
5 burpees OYO
5 x super slow merkins civilian count (down hold for 5 seconds up hold for 5 seconds = 1 rep) – crowd pleaser – and for the record down does not mean on your belly.
The Thang
Short jog to playground to provide guidance for rest of workout (complete Q fail here because didn’t provide enough guidance and caused more confusion than help, but it was all worked out by end of first round)
Divide into teams of 3.
Pax #1 goes to station 1 – picnic table area – 10 jump ups, 10 dips, 10 derkins
Pax #2 – goes to playground: 10 pull-ups, 10 donkey kicks, 5 burpees – rinse and repeat until relieved
Pax #3 – started at exit 4 but audibled to parking lot just up from exit due to car traffic at Calvary. Distance approx. 25 yards
Lunge walk 25 yards – 5 burpees, bear crawl back – 5 jump squats – rinse and repeat until relieved.
It went like this. Station 1 was the timer – Pax 1 would complete 10 jump ups, 10 dips and 10 derkins then run to station 2 to relieve Pax 2. Pax 2 then went to the 4th exit to relieve Pax 3, who would then run all the way back to station one and start the cycle over again. Goal was 3 complete cycles but due to the confusion, we were able to get 2 2/3s and covered close to 3 miles.
Few minutes left – 6 MOM (minutes of mary)
Flutters x 50 Cadence.
Finished
NMM
Solid work by everyone today – this workout runs great with a smaller group like today. Kotters to K9 – good to have you back out – keep coming. And thanks to Drill for bringing him back out.
Great to have Greenbean from Alt with us again, here for work and Easter holiday. Looking forward to the growth explosion we expect to see in Atl with the upcoming LEAP work going on.
The Mouth, Deep Dish and BOG were the team to chase all morning – they crushed it. Spandex and Cotton Mouth are both machines – pushing our team the entire time too.
Two things YHC is certain of – burpees and bear crawls do not get any easier but they will make you stronger. #ISI
It is always an honor to Q and lead a great group of F3 men like this to start the day off. YHC is very thankful for the opportunity.
Shout out in the comments anything YHC missed.
Announcements
Sign up for the F3 Golf Tourney support the LEAP projects
Pay for Mudrun ride and sundries
Enjoy time with your family this Easter Sunday and remember – The Veil has been torn completely in two pieces, allowing us access to the most Holy of Holy’s.
Champagne out.
So the bugeater mobile came in hot on 2 wheels after its long approximately 10 block journey to the turf at Olde Providence Elementary school. When the smoke settled and the crew were rest assured that their Q had arrived to lead them, 9 pax began what would be a most memorable hour that went something like this:
Warm Up Lap on Track (high knees, butt-kickers)
Skywalker mumbled
Circle Up: SSHx25, DISCLAIMER PROVIDED, MCx20, Merkinsx15
Skywalker chattered
Mosey to Playground and partner up: 2 rounds of Situpsx25(partner plank on feet), partner assisted pullupsx10
Skywalker told a joke (at least he thought it was funny)
Mosey to Concessions: 2 rounds of 30/20/10s (30 dips, 20 jump ups/step ups, 10 burpees) – plank while wait
Skywalker talked some more
Mosey to football fields: Karaoke Left 50 yards, Karaoke Right 50 yards
Skywalker said this
Merkin Ladder: There and Backs: Run 20 yards there, 10 Merkins, Run 20 yards back, 9 Merkins…down to 1
Skywalker said that
On Six for some core: Freddy Mercury x 25, Protractor of various degrees for 2 minutes
Somebody else actually said something before Skywalker did
1/2 mile Mosey to and through Forest of OP
Skywalker made some mention of man breasts (thus appropriately named title of this back blast)
Up and Over Benches x 8 with Carolina Dry Dockx10 at each end (3 rounds)
Skywalker discussed the legalities of real estate and how it really is not legal to re-enter a home even though you once owned it as this is NOT Nebraska and QIC’s idea of entering old home to drink OJ from fridge would be technically breaking and entering. Geez. We ain’t in Nebraska any more!
Mosey to Olde Providence Foxworth and Queensberry for Top and Bottom work. Heels to Heaven x 20 (Bottom) return to top for Dollyx10 (2 rounds)
Skywalker conversed
1/4 mile American Line Run back to forest entrance, Merkins x 10
Skywalker discussed
Mosey through forest and back to Parking Lot
At request of Skywalker as his idea of best use of remaining 30 seconds, Burpees x 10
Count-o-rama: 1,2,3..9
Name-o-rama
Ball of Man – take out by who would you think? Skywalker indeed. Actually very solid prayer and words Skywalker, great words for this big Easter weekend.
Moleskin:
We traveled most parts of the terrain offered up at OP. The pax were lively and ready for a packed hour. About 40 minutes in we informed it was a 2 hour workout. There was immediate mumble chatter, refusenik speak, and talks of mutiny began to rise through the ranks. After listening to reason, and wanting to live, QIC pulled the idea back and settled back down to the normal one hour format. I would not want management to get a phone call as I may lose my QIC job.
Great to see Strange Brew as he claimed we had not done a workout together for a long time. Part because there are so many A51 workouts and part because I have been a lazy, no good, pax with claims of hurt back, stomach bugs, pink eye, bulging disc, IT band (oh that’s Mall cops excuse), crooked eye, gimp, hang nail, nipple reduction surgery. Anyhow, all excuses aside because High Tide just wasn’t having it and said “Bugeater you will show up and Q Ascent or else I will make you golf with me at the F3 Golf tournament in April.”
63-year old War daddy New Trick was amazing out there. Some modifications but dude rocked the pull ups and showed off some great fitness. Also Blue Bomber showed true grit and determination. FNG last week and 3 workouts this week and the man is as motivated guy you will meet. He is also an executive recruiter so bring your resumes fellas. Sid the Kid informed this was as much running as he has done in a long, long time. He also troopered along and we as one pax, started and finished together. “Easy in the front” said QIC, “this is a moderate intensity workout”. Its hard to hold Swiss Miss and Strange Brew back, they are like stallions.
Last is there any statute on renames. I really don’t like having to call Tootie, “Tootie”. It just is not manly to say, little own have to carry it along with you to every workout. Perhaps we can inquire the the grand poobahs of F3, or at least we can call Tiger Rag.
Anyhow, this moleskin better find its ending. My fingers hurt. The after party at Starbucks found Spackler looking about as bad as I have ever seen him, which is not saying too much. Looks like he literally just came from a party. What social circles do you run in Spack?
Thanks Brew and High Tide for the opportunity to lead this motley crew today. It was about as much fun to start a weekend as a guy can have at 7 AM Saturday morning.
Announcements:
Prayers for Zip
Convergence next Saturday April 11, 2015 at Olde Providence – 7-8 AM all Saturday sites (due to Mud Run) Swiss Miss one of the Q’s
4 strong men arrived on time to make themselves and each other stronger. 1 (YHC) arrived shortly after.
#Warm Up
#The Thang
Do this to the other end of the parking lot area.
Lets find some grass for Merkin Rolls
Repeato until medium rare temperature is reached.
Line up back at the same starting point:
Lt. Dans – 1 Squat/2 Single-Leg Lunges – 2/2, 3/3 – continue to the other side. Come back when you get to the other end.
#Mary
#Mokeskine
Many Thanks to the men of Overdrive for having me lead. Humbling to work with such strong me. I apologize for my tardiness. It is inexcusable. I won’t let it happen again.
Lots of good 2nd F this morning. I love talking, joking and just going on in general with you guys.
@TLS always looks different when I see him. Master of Disguise???
“So, @Hairband gets you to sign up to lead down here and doesn’t show up for your Q?” I didn’t say it, but it was said. 🙂
Looking forward to the next time guys! Aye!
In the gloom of Good Friday, a pax 16-strong posted at Charlotte Catholic for a little fitness, fellowship and faith. Here’s what we did.
Tha thang
Run over to the aquatics center for COP:
SSH x 20
Imperial walkers x 10
Merkins x 15
Squats x 20
Mountain climber x 20
Partner up (size matters). Pause for the #disclaimer
Partner carry to the top of the hill
10 x partner declines, then swap.
Repeato with the other partner carrying
Partner push up the hill
15 x partner hand slap merkins
Repeato with the other partner pushing
Run to the tables at the front of the school
15 x Dips in cadence
15 x jump ups (a little slippery — watch out)
10 x Dips in cadence
10 x jump ups
5 x Dips in cadence
5 x jump ups
Quick Mosey over to Palantine Hill.
Plank to wait for 6.
More partner work. Partner A summits the west side of the hill and descends the south side. Partner 2 completes the called exercise. Swap until the target number is hit.
Jump squats x 100
Hand-release merkins x 100
Plank jacks x 100
Burpees x *ONLY* 50
LBCs to wait for the 6
Recovery mosey back to base
6MOM (well, four actually):
Dolly x 20
Heels to heaven x 20
Freddy Mercury x 25
1 minute elbow plank
Buzzer
Naked moleskine:
–There’s no real good way to simulate the #F3SuperBowl except to do it. But since we’re only a week out, we decided to try. Solid veteran crew. Great to see everyone out there. I’m still smoked.
–Pebbles showed off some leg strength accelerating up those hill runs
–Margo, who ran in and back as usual, went beast mode on the burpees and saved YHC’s butt
–A Centurion witnessed Jesus’s last breath on Good Friday, and exclaimed: “Surely this man was the son of God!” (see Mark 15:37-39)
Announcements:
–Pay for your mud run bus pass and sundries if you haven’t already.
—Support Operation Enduring Warrior, too.
–Pray for Bill, the brother of Chelms and Abacus
–A little boy in the Cameron Wood neighborhood is also battling brain cancer. There’s an event at Olde Meck brewery next Sunday in support. Details are in the updates section here.
–Support our F3 brother Zip-a-Dee. Details here.
–Thanks for the great takeout, Checkpoint
It’s always an honor to lead.
15 Spartan-esque beasts emerged from the gloom and mist of Joust stadium to re-define the pain of 300
The Thang:
Team up into groups of 3.
Each group picks a single kettle bell of choice to be carried for the duration.
Mosey to the Stadium. Dropped off KBs at the track and Mosey to 50 yard line for COP.
COP:
20 SSH
30 LBC oyo
20 Imperial Walkers
30 LBC oyo
20 LSS
1 Lap around the track 75%
4 Corners:
Partner 1 – KB swings while partner 2 & 3 do said exercise.
Partner 2 & 3 – 30 LBC’s at each corner
Mosey to each corner.
At each corner Partners trade for KB and do KB swings.
Repeato
Partner 1 – KB Pulllovers while partner 2 & 3 do said exercise.
Partner 2 & 3 – 30 squats at each corner
Mosey to each corner.
*An Audible was called at turn 3. Apparently Grandma was calling and we busted it up Grandma Mountain and back to then continue 4 corners*
At completion of Lap 3, the Spartans were in need of some continued Leg Pain. ….Mosey to the bleachers.
Bleacher Work:
Partner 1 hustles with KB to top of stairs and does 20 two-handed KB swings while partner 2 & 3 do bleacher step ups. Upon partner 1 returning, the ole switch off. Until each team does 2 full rounds of said exercises.
We then modified to 10 KB swings and did one more round to the chagrin of the beasts.
Mosey to the top of the bleachers.
30 LBC’s oyo
Peoples Chair (conclusion):
Peoples Chair would continue the quad pain and at 30 second increments we lowered 1 inch and passed KBs to the left, until each Spartan held his own for two rounds. 30x Air Presses each round completed the drama.
Mosey as a team with KBs to COT
Circle up:
30 LBC’s
Header Hi-Jacked and called:
15 Burpees
300 LBCs total
TYVM Header for taking us out!
moleskin:
YHC hopes that his VQ was challenging. Joust is by far my toughest workout and to lead these beasts today was a real honor. Great to see Bundle back out there today. He killed.
I noticed that the chatter ended and quickly turned to complaints, which made me very happy.
Special props to all of you first-time KB beasts. KBs are incredibly fun and challenging. I hope you’ll consider checking out some of the KB AO sites. If you hammered through today, you could make it at any KB workout ….unless Tiger Rag is on Q. Then, by all means… run… or you will surely die, especially the next morning when you try to roll out of the fart sack. 🙂
We had a surprise visitor at the COT who was jogging by. We engaged him (of course) and tried to shame him into coming next Friday, although im not sure he valued our wisdom.
To make a long sappy story very short, F3 has been an amazing journey for me. I want to thank my good friend and beast Header for EH’ing me (although it began with shaming me) into this brotherhood. Also, for the chance to VQ at Joust. Amazing. I also have to thank Slimfast, StrangeBrew and Geraldo for cheering me on at my first AO @Peak51. Stonecold, TigerRag, Bulldog, Sanka and Sssssudio were also huge encouragements and inspirations to me. There are many more of you…. THANK YOU
I AM CLYDESDALE. I’m pretty…but im not fast.
ANNCTS:
*Zippidy (sp?) Donations still being accepted. Also continue to pray!
*Donations still be accepted for Enduring Warrior (Mud Run)*
*F3 Golf still looking for hole sponsers. Contact Bananas for more info*
15 fine men came out to Kevlar for a circuit training smorgasbord.
THE THANG
10 burpees
SSH x 10
IW x 15
Take a lap to dodge the trash cart
8 burpees
Diamond merkins x 10
CCD’s x 15
6 burpees
Wide arm merkins x 10
Nipplers x 20
4 burpees
Jump squats x 10
Run a lap and meet at gym
2 burpees
Circuit training – 40 secs on
Fan bike
TRX bands
Pull ups
Tri dips on tire
Decline merkins
Tire flip
Tire slam
Weight bar deadlifts or cleans
Merkin bear crawls
Tethered bear crawl
Ab bench
Louganis with plate
Weight bar curl
Repeato with 30 second rounds
Mary
YE OLDE MOLESKINE
Not much cadence counting but a lot of mumble chatter this morning from the usual suspects such as Brown, Alf, and Sussudio. A veteran crowd this morning with Spackler as the war baby! Tried to keep the running to a minimum today in honor of Probation showing up with his bionic knee. The call for Nipplers always brings a few interesting comments as pax question who’s they should be tapping!
YHC was about smoked before we hit the circuits after a pre KB crusher and an extended warm up. Once the tunes were kicking the energy intensified and it was a solid effort by all the boys. Nothing like some MC Hammer and the theme tune from Rocky to pump you up! Thanks for posting and as always an honor to lead.
Have a great weekend and enjoy your families had take some time today to remember the sacrifice that The Lord gave us on this day in his Son and the freedom and the hope that we can find in this.
9 men launched at 0515 from the Vine Restaurant at the Ballantyne AO to fine tune for next week’s Mud Run in Columbia, SC.
Here’s what we did:
The Thang:
The PAX launched at 0515 from the Vine Restaurant at the Ballantyne AO and headed down Ballantyne commons parkway, took a left onto Ballantyne Corporate Pl. Pain stations along the way included lunge walks and a snake hill run. Once all SOBs completed the hill, it was a mad dash down Ballantyne Corporate Pl until you reached other end of the bridge crossing Johnston road (at your own pace), then everyone turn around ran to the six and met in front of the BofA building.
We turned off Ballantyne Corporate Pl and followed the sidewalk towards the Kid’s Pond. Once we reached the back of the lot, we lined up and slalomed around small trees for a little agility work and gathered beside the Kid’s Pond.
We partnered up (size important) partner fireman’s carry 50 yards, then flapjack. Keep your partners for bear crawls 3 trees, partner 1 does 10 over unders, bear crawl three trees and partner 2 does over unders. Then alternate crabwalks and bear crawls to the end of the field.
Run to the front of the BofA building for long distance Hill work – 10 Burpees, run to the stop sign infront of the bull ring, 10 burpees, and run back infront of the BofA building, 10 Burpees.
Mosey over to the fitness trail. Merkins IC X 20. Split into 4 separate groups to rotate through 5 different pain stations. 1 – Dips X 20, 2 – Burpees X 10, 3 – Pullups X 10, 4 – Rope Climb X 1, 5 – 1 Lap Around Lockness. – X 3
COT.
Moleskin:
It was a great morning for a little mud run fine-tuning. It was good to practice our technique for fireman’s carry. The Marines at the mud run can be very picky about having to carry your teammates like that.
All men are ready for the race. The amazing thing is, we no longer have a six at The Brave. Chippy and Frehley’s are beasts.
It was an honor leading the SOBs in The Gloom.
Announcements:
Pay for Bus and Sundries for the Mud Run. http://f3nation.com/2015/03/26/area-51-2015-spring-mud-run-everything-you-need-to-know/
Please consider donating to Operation Enduring Warrior. http://f3nation.com/2015/04/01/supporting-operation-enduring-warrior/
Please donate to Zip-a-Dee.
The VSF was planted, the pax was disclaimed, and after a few jabs at YHC’s age we were off to do some work. It won’t take you long to figure out my age…
Take a jog around the mini-track for warm-up, 10 burpees to start…10 burpees at turn 1, 10 burpees on the back-stretch, 10 burpees at turn 2, then 2 burpees to finish (for a total of…42) …plank and wait for the six
COP
Grinders (groups of 3) – 4 rounds, 2 exercises per round
Mosey to school
Circle of fire – circle up and assume plank position
Mary
Moleskin:
Bugeater played an April Fool’s joke on the pax by tweeting that this was going to be a 50th birthday celebration. Despite my thinning hair and diminishing mental capacity, nobody was buying it. And everyone was thankful that it wasn’t the truth…42 burpees on a warmup lap was plenty, and 42 reps in cadence takes forever.
Great to see some guys I haven’t met and a few I haven’t seen in awhile. You all worked hard out there this morning and it was a pleasure to lead. Thanks for the opportunity!
Announcements:
10 men decided that with one week until the Superbowl of F3, they would hit up Devil’s Turn for a 4, 6, or 7 mile jaunt through the hills. As mentioned in the preblast, Hill Week was moved to this week (out of normal rotation) so that next week can offer taper opportunities at the track.
It was a cool crisp morning perfect for a quick run through the hills. It was Black Beard’s first week at the Turn and was targeting a nice 4 miles in the warmup circle. This 4 quickly turned to 6 as peer pressure won and he followed the PAX into the Piper Glen darkness. In COT, he looked glad he did though. Keep coming. This is where its at for BRR prep.
There was much discussion in the COT about how much the hills hurt this morning. YHC can agree. Not sure why this was the case since conditions were optimal. We’ll keep at it and they will get easier though.
Announcements:
– Mud run is coming. Get your minds right
– Please pray for and donate if so inclined to Zip-a-dee and his father. He is leaving the hospital and moving to Florida in a few days to recuperate.
– Wisdom nugget from running with Haggis: Take the red pill in all aspects of your life and success won’t be a stranger. Good words to live by.
Warm Up
Skill
The Main Course
Dessert: we stretched
Moleskin:
Good group this morning, one site FNG (Kazam!) I was a little worried about the structure when I wrote out the weinke that there would be too much standing around between our sets of max effort for 5 minutes. But about half way through the first 5 minutes of clean and presses it became apparent that the 3 minutes rest would go by very quickly. Thanks for the opportunity to Q this morning, thoroughly enjoyed being with you all.