(Posted on behalf of Lobster Roll)
4 PAX decided to join “Lobsta” Roll at the start with 2 tardy PAX (DK and YHC) joining a little late for some work in the gloom. Q took the original 5 off-site for the warm-up. They took a 1 mile route through the adjoining neighborhood stopping along the way for the following:
After a nice warm-up, the PAX got their hands dirty using the blocks
Set 1:
Set 2:
Set 3:
While all this was going on, the two late arrivals had gone on a search mission to find the PAX. DK and YHC headed down to fire station to try to locate the PAX with no luck. Ran back to school and with no luck locating the crew, headed to playground for a little circuit work until PAX returned. DK offered up routine he had dished out at Hydra earlier in the week.
At this point DK and YHC spotted PAX returning from their off-site work and joined in for the remainder of the work-out.
Mosey over the front of the school and find some dry cover for some People’s Chair:
Stay under cover for a variation of BTW:
Mosey to back playground for 3 rounds of:
Mosey back to front playground at launch point for:
COT
NMM:
Announcements:
9 pax, including….. 8 men…. and 1 2.0…..tackled 7 obstacles…..2 times over….and covered 4 miles. #nuffsaid.
It was a Mud Run Training Day! The morning was beautiful and so is the best AO Area 51 has to offer…..so we used it all. After a quick disclaimer, we got after it with the following:
Warm-Up:
The Thang:
We did an orientation lap and covered all of the obstacles, including:
We broke into three teams of three and off we went. Each team covered the obstacles twice and we all met at The Rock at Entrance #4 for some plank exercises, then partnered up by the ramp at the entrance for:
Mosey back to the cars. Harley informed us we had covered 3.9 so far. We needed to run some sprints to get to 4.0 so 2 dashes AYG in between light posts.
Gummy takes over as Q for Mary:
That’s a wrap!
Moleskin:
Team Harley-Hops-Flipper took the cake today! They never slowed down and caught up to Gummy-Taffy-YHC by the second round of partner carries. Well done boys! Sorry we were playing slow and you had to play through. (Actually, there is nothing slow about Taffy…..fourteen is apparently Latin for “fast” as he smoked us in the sprints). Team Cable Guy-Deep Dish-Hammer looked strong and led us through the circuits.
Great mumble chatter out there today and plenty of 2nd F! Great to see Gummy back at The Rock!! The man had to ride his bike from obstacle to obstacle, but tackled each of them when he got there. Thanks for taking the baton on Mary!
As we were taking the orientation lap, we did hear extremely feminine voices yelling to us from 51. Frankly, it sounded like young girls screaming at a Bieber concert…..rumor has it that was the pax from Think Zero doing a speed walk past us. We didn’t have time to turn around and mingle, but we hope your zumba workout was good.
As always men, it was my honor to lead this morning. Thanks for the beast approach on the workout today from all of you!
Hops, thanks for a great ending prayer!!
Hopper
Hops has the Q next week!!
Announcements:
9 PAX arose from their #FartSack to kick off the first weekend of Spring with #DownPAINment.
The Thang:
COP:
The Parade of Homes:
Peoples Chair
Mosey back to the behind the school and grab a piece of wall for 2 rounds of the People’s Chair AKA “The Semi Gloss”. Thanks to High Tide for reminding YHC to call for air presses x 50 on the second round.
Mosey to the football field:
Circuit Work:
Mosey over the baseball field bleachers for some circuit work.
Head to the track for 2 laps around the alleged 1/8 mile track, Lot Tide informed YHC its a a little shorter on than advertised.
Mary:
Moleskin:
Announcements:
6 pax made the ‘right’ decision and bypassed the parade traffic around Calvary to post at #F3DayZero. Good decision gentlemen. Who needs to train for a mudrun anyway? That mudrun is childs play. Easy. Like taking candy from a baby. Women do it. #nuffsaid
The Thang – The Murph Modified
Run 3 miles (modification part 1).
100 pullups
200 merkins
300 squats
Run a mile with a rock in hand. (modification part 2)
Mary – 100 LBC’s
Moleskine
Well you knew it would be basic. Because when you get too complicated, the workout will leave a lot to be desired (right, Hops?). Sorry we didn’t do a close up fly by to see the ‘boys’ at The Pebble. Didn’t want you guys to see the poor form. We only teach perfection at #F3DZ. Nice strong cohesive group today. Great motivation given during a brutal ending with those damn rocks. Strawberry got what he came for…mileage. Good to have you back. No Purple Haze sighting today. I hear he is having a hard time walking following a therapeutic rubdown. #gross. I think Radar missed him. Saw him tear up a bit during the squats. Dear Abby just kept his head down and plowed through. As a machine should. That is what Day Zero creates. Machines. Just ask Garbanzo. And speaking of machines, if you look that up in the dictionary you will see a picture of Prohibition’s parents #1of5? YHC enjoyed it today gents. We got stronger. Most got weaker.
Announcements
“I not doooiing dat” – LD 2012
9 men gathered in the Weddington gloom to kick off their weekend. It went something like this:
COP in cadence
SSHx 21
Squat x 21
Merkins x 21
Mosey around to the faculty lot, find a variety of ‘bells.
Team up to share size that suits you, and rotate thru
Supine Curls x 21, Squats x 21, Hammer Curls x 21, Merkins x 21
Same exercises x 15 each; again x 10, and last circuit x 5 each.
Mosey to back courtyard
People’s Chair x 60 seconds
Donkey Kicks x 21
Continue around back of school to The Hill We Hate.
7s: 6 Squats at bottom, 1 Burpee at top. Descending Squats, Ascending Burpees to 1 Squat at bottom, 6 Burpees at top.
Mosey to bridge. Backwards Lunge Walk across bridge.
Run up to concession area
21 Hand Release Burpees OYO
8 Count Body Builders x 8
Mosey to track for Merkin Mile.
20 Merkins, run a lap, 20 Merkins. Repeat until you’ve run a mile and finished 100 Merkins.
Run back to Rock Quarry for Mary, in cadence:
LBC x 21
Heels to Heaven x 21
Bicycle x 21
Obliques x 15 Right and 15 Left
COT
YHC threw everybody off by running East, not West, after warmups. Waiting in the Faculty Lot was every dumbbell and kettlebell I had in my garage, which turned out to be maybe a few less than needed. But the Pax, as always, are flexible and nobody knows its an audible except the Q.
Of course, Dasher and Crabcake grabbed the biggest dumbbells right out of the gate #Power. It was a nice change to explore the other side of campus, until we ended up at The Hill. Then it was Unsavory.
Welcome FNG Kevorkian (Alvaro De La Mora) who found us online after checking out GoRuck. The Good Doctor is prepping for Spartan next month, and will be headlocking some neighbors who are on his Spartan team. Glad to have you with us in the gloom, Kevorkian!
Woodstock is a site FNG after his first post Thursday at Fast Twitch, and The Witness is back after his debut last week. Great to have all of you in F3! And Kotters to Crabcake and Camacho, glad to have you back out. Solid work this morning by all-
Do to site Q’s conflict, we will converge with Stonehedge tomorrow. Apologize for any inconvenience.
Chippy
The USMC Mud Run is three weeks away! So, come solo (we will find you some willing partners)or bring your teammates for a Mud Run blitz tomorrow at The Rock!! Following a few warm-ups, the course will look like this, and you will run it as a team:
Obstacle #1: Teammates help each other crawl over the huge rock at Entrance #4
Obstacle #2: Mosey to baseball field; One rock per two men who will trade off carrying the rock as you run around the perimeter of the baseball field
Obstacle #3: Crab walk length wise across the volleyball sand pits
Obstacle #4: Crawl underneath the picnic tables in the pavilion
Obstacle #5: Mosey to the front parking lot and partner carry the distance of the islands
Obstacle #6: Mosey to North Face and run up the mountain as a team
Obstacle #7: Bear slaps: Partner #1 bear crawls and tries to slap the feet of Partner #2 running backwards in front of him.
…..and keep rotating.
See you in the morn! 7:00 sharp at Calvary Church!
Hopper
Warmup:
10 burpees while we wait for Drago to emerge from his warm, dry car.
SSH IC x 15
Mosey to track
Indian Run two laps around track
The Thang:
A little circuit work:
3 times through with the Steel Mace changing each round and serving as our timer.
Lawnmowers (35LB KB)
Merkins
Snatch (25LB KB)
Pull-ups
Wall sits w/ air presses
Dips on bleachers
Derkins on bleachers
Steel Mace
– Joust (20 ea. arm)
– Military Press (10 ea. side)
– Kayak(5 ea. side)
Squats with Bulgarian Bag
Alt Shoulder Taps
Mountain Climber
Swings (45LB KB)
Grab some wall for People’s Chair and air presses. Sets of 50 up to 150 total
Done.
Moleskin:
Strong work by everyone out there this morning. You get out what you put in with circuits, so if you aren’t feeling it – you didn’t push hard enough!
The Steel Mace is a bruiser, and even at 15lbs, is enough to give you all you can handle. Glad everyone had a chance to try it. If you want to kill some time today, check out the history of steel mace training: http://www.artofmanliness.com/2013/04/23/train-like-an-ancient-hindu-warrior-the-steel-mace-workout/ (please note the strong connection of steel mace training to upper lip plumage, and therefore manliness)
Welcome FNG Cheers. Strong work! Hope to see you out again soon.
Thank you for the opportunity to lead – always an honor.
Announcements:
Sign up for F3 Golf.
13 hearty souls decided to embrace the suck and post at The Brave to start their weekend off right. Everyone left satisfied.
YHC and MT come rolling in with a minute to spare before lunch (after dropping off some toys for later).
Disclaimer was given – off we went.
Follow Me.
Mosey over behind the BofA building on Ballantyne Corporate Pkwy.
Look – there is YHC’s car and what do we have – toys.
50lb sandbag, 80 lb heavy bag, a couple 70 lb kettlebells and whats that – 35 and 25 lb plates
The Thang:
Divide up into groups of 3 (one group of 4)
5 workstations – each group picked a station to start working.
Work continuous for 5 minutes, then on the timer, 30 seconds to switch to the next stations.
Rinse and Repeat – continue to move on to the next station after each 5 minutes interval.
The Stations:
Station 1: Sprint Grinders – Pax 1 at one curb, Pax 2 at the other curb (approx 40 yards away), Pax 3 starts at Pax 1, and sprints to Pax 2 and tags, then Pax 2 sprints back to Pax 1. Continue for 5 minutes
Station 2: Heavy KB farmers carry. Starting at curb 1 Pax carries both 70 lb KBs while Pax 2 and 3 bear crawl along side. Switch out as needed continuing for the 5 minutes.
Station 3: Sand Bag Throw: 1 Pax throw the 50lb sand bag and all 3 Pax bearcrawl to the sandbag. Rinse and repeat between the two curbs for 5 minutes, switching as needed.
Station 4: Heavy Bag Carry: 1 Pax picks up the 80 lb heavy bag and carries it back and forth between the two curbs while Pax 2 and 3 bearcrawl along side. Switch out as needed for 5 minutes
Station 5: Hairburners: all 3 Pax push plates up the hill to the curb and back to the start for the full 5 minutes.
Teams worked for the full 5 minutes at their station, until time called and moved to the next.
We were able to make 8 full cycles before time was called.
Return toys to YHC’s car and quick mosey back to launch. (running at all after Hairburners = unsaviory)
Time enough for slow merkins x 5. Down – hold for 5 seconds, Up hold for 5 seconds = 1.
DONE
NMM
That hurt – tried to bring something new to The Brave to keep everyone on their toes. It didn’t seem to phase anyone – all Pax attacked this workout. Great and solid work by all today.
The small groups allowed for some good 2nd F during the pain circus. Shout out below any funny stories because YHC didn’t hear much outside of his group.
Couple things: Madam can bearcrawl freaky fast – YHC was getting lapped by him. He can do hairburners just about as fast and Firehazard was close behind. Good to see some new faces at The Brave – must be Mudrun season again.
Frehleys is a beast and has to suffer from lots of mumblechatter from YHC when Qing – but to be honest – YHC hopes he is moving like Frehleys does after 50.
Greatwork again by all teams today. It is always an honor and privilage to lead this group on Friday’s. They are always hungry for all the site Q’s throw their way.
Announcements:
Gastonia Launch tomorrow – MT meeting at the Vine at 6 and heading down for anyone interested.
F3 Golf Tournament – Don’t wait – sigh up today or TR will hunt you down. The date is Thursday April 30th. Here is the link to the post:
http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
3/21 – Team Chepul Hill Race For Brain Cancer Research – has been postponed – keep a watch out for updates.
That’s all YHC has – if something was missed – shout out below.
Champagne Out.