At Northwest Stonehenge:
SSH x 20
Imperial Walker x 20
Squats x 20
Mountain Climbers x 20
Cross Johnston to Northeast Stonehenge:
Jack Web > merkins to 10, press to 40
Lunge Walk towards Premier Deck
Hill at The Lodge:
6s with burpees at the bottom, squats at the top.
Soccer field:
Corner #1 – 2 burpees, bear crawl along end line
Corner #2 – 4 burpees, jog along sideline
Corner #3 – 6 burpees, bear crawl along end line
Corner #4 – 8 burpees, jog along sideline
Repeat with Carolina dry docks, backwards run on end, and jog on sideline
Repeat with diamond merkins, jog on end, jog on sideline
10 in & out planks, backwards run across field
10 merkins, high knees across field
Security Officer from Corp. Park returns like clockwork, so we avoid the deck
Aloft Hill:
1 squat, up the hill
2 squats, up the hill
3 squats, up the hill
4 squats, up the hill
5 squats, up the hill
Jog to Dana Rader parking lot for Mary:
LBCs x 10, merkins x 2
Dolly x 10, merkins x 4
Flutter x 10, merkins x 6
Rosalita x 10, merkins x 8
Russian Twist x 10, merkins x 10
Mosey over 521 bridge, behind Snyders Lance to Loch Ness tables:
Dips x 10
Derkins x 10
To Wall #1
10 jumps ups
10 incline merkins
Bunny hop up steps, head back home
Moleskin:
Big crowd today for what is hopefully the last sub-freezing morning of the season. The soccer field was miserable with puddles, slush, and frozen hands after all the burpees and merkins. Gloves, latex or otherwise, were of little help. Hands were numb after this. Our FNG had to thaw at for 10 mins at
coffeeteria. Lots of us had the warm fleece gloves on and that was pointless.
The security officer was on patrol again today so we stayed away from the deck.
Welcome to our FNG Sky Hook – from Haiti, works w Madame, had the Kareem Abdul Jabar goggles….after potential Wyclef, K1 and others, we went with Sky Hook for Kareem, Welcome.
Ok, maybe we miscounted. I have listened to my recording 3 times and have 26 pax. If we were truly 27 and I left you out, my bad. Someone sound off below if you see an omitted name. But I can’t find 27 on my list…
Announcements
Team Chepul Hill race uptown on 3/21
Sign up for golf outing
Happy hour fundraiser on Wednesday at Mellow Mushroom, 10% of proceeds support Nicaraguan bridge build
A lucky 13, including one FNG, posted this AM in #HazardCounty for the Outland workout. This was a particularly nasty one, the product of weeks, days, hours, mins, a single text message worth of planning.
6AM Pre Run by EE, Glass Joe, and Turnpike to get the blood moving.
The Main Thang:
Run to the buses, run back and forth through all of the buses. This is called the “Cheese Weaver” and is a favorite of Boondock (2.0), who led the charge to kick us off.
Circle up for some warmup exercises by EE.
Indian Run to the Elementary School playground, followed by some Lunge Walk.
Three sets of three exercises
Mosey over to the gate for the main event – The Monkeyburner
Two teams of six, and one floating 2.0 helper heckler, each with a single 45lb plate coated with a space age epoxy formulated to bond cast iron to 27 degree asphalt. The course is 1/2 mile, one way, gate to gate on a straight paved road that connects the Elementary School to the High School. Team would perform the following exercises while one man pushed the #monkeyburner plate down the road, switching exercises each time a teammate relieved another (or on themself).
Initial plan was a there and back, but after it took 30 mins to get there with a long string of carnage and several pax who were barely able to walk or speak we pulled the plug on the monkey and did a double indian run back to home base with the plates.
Back at the school – EE takes back over
10X Donkey kicks IC on the wall, followed by Air presses. Went up the ladder to 30 air presses and then back down to 5 with the donkey kicking each time.
Mosey back to the main lot for some Mary to round it out,
Moleskin:
Lots of very hard work out there today. The Monkey Burner was terrible. Something on those plates EE scored at the Goodwill just didn’t slide very well at all and you really have to dig in hard to get them to move. Good thing we had the six man teams, because the 4 man team setup I was expecting would have been even worse. Bit of a humbling internal experience when our team got smoked on the first 1/4 mile and I changed the teams up to try and even things out a bit. After getting left behind again, it came to me that the common denominator was likely not the fact that I was getting stuck with the slow guys, but that perhaps I was the slow guy. #IamThird
One thing that I never have to worry about at Outland is leaving someone behind or having someone who struggles with a particular exercise feeling like they don’t have alternate options. The PAX simply will not tolerate this, and they make Qing these workouts easy. This is why I feel like I have the freedom to to keep pushing the group fast up front so that everyone gets a hard workout. I knew there would be a couple of guys who needed some alternatives on the hairburners, but they were quickly picked right up with encouragement and some alternative ways to get the plates down the road without having to do the dreaded “lounge walk” by themselves. TClaps to everyone through this event, lots of guys really working hard to get those plates to the other gate. I know I was seeing double toward the end.
Lots of #engineering going on trying to decide how to get the plates back. I think that GJ and CT were writing a computer program to devise the best method of transport. Nobody liked my idea, which I forget but was probably awesome. We settled into a bit of a military march thing carrying them back overhead. It looked cool in my mind, which is important.
EE’s festival of donkey kicks at the end was not exactly a cool down. That kept the heart rate up until the very end. Somehow I got sent back for the extra plate and everyone’s dropped laundry as we rounded the corner back home, which ended up being 10,000 miles away and was heavy and smelled bad and made me complain and put me by myself where nobody could hear me complain and nobody cared but it was hard and this is a run on sentence.
Good to have our FNG “Game Show” join us. An EH from CounterTop who lives almost walking distance from the site. We hope to have him back. His name is Drew, which led to the Price is Right and then to Gameshow.
Drop Thrill had a nice speech at the end for some particular guys who have encouraged him through the past year and gave them some of the MommaDT velcro patches he had made up. We are all proud of his progress and how he always hangs in there. Also, the Dora the Explorer bookbag he was wearing matches his sparkly tights. #hugs #allergies
Announcements:
always a pleasure,
Horsehead
First off… Apologies for this likely error-filled post. I’m traveling this afternoon and wasn’t smart enough to type this on a computer before I left! Using m.f3nation.com….
High Tide posted for Pre KB, joined by Sid The Kid, then Slim Fast, Geraldo with Ruck, and finally Emeril came in… It went SOMETHING like this:
2 warm-up laps
COP
10 Burpees OYO – get that out of the way!
SSH x 20, IW x 20, MC x 15, Squats x 15, Merkins x 10, CDD X 10
Mosey to field, avoid any flying arrows
Suicides to 3 cones, then sprint to end. Rinse and repeat coming back.
Suicides to 3 cones, then backwards to end. Rinse and repeat coming back.
Suicides to 3 cones, then Karioke to the end. Rinse and repeat coming back.
Final crowd pleaser was bear crawl suicides to 3 cones, then sprint to end.
Mosey to other side of baseball field for early Mary circuit (which was repeated 3 times thru the morning). LBC x 20; Flutter x 20; Dolly x 20.
Mosey to snack bar for some tasty treats: Derkins x 15; Dips x 15; Step ups x 30. Rinse and repeat. One more rinse and repeat with Irkins instead of Derkins.
Mosey towards playground with stop for Mary circuit as above.
Mosey to playground for play… Ladder of 5-4-3-2-1 pull-up on count 1, then let yourself down thru count 8.
Jack Webb 1 to 5 back to 1.
Mosey to wall for 3 rounds of people’s chair x 1 min with 40 arm presses.
Mosey to front of school for final circuit of Mary, plus cameo by Runstopper sipping coffee.
Back to parking lot… And because I wanted everyone to get there money’s worth… 5 Burpees OYO. DONE!
Moleskine
Only a handful escaped the warm fartsack for Winter’s Final Stand, but still a great group to lead this morning!
This was Emeril’s 2nd post. Excellent work out there. Can’t wait to see you out there every week.
Sid The Kid keeps getting stronger every week. Way to stick with it… It is great to see new faces becoming regulars!
As always, great to workout with Geraldo and High Tide. You both are great men and leaders!
Runstopper made a cameo appearance while taking a morning stroll with his by far better other half… Great to see both of them!
Thanks for the opportunity to lead. Everyone have a safe weekend!
YHC took us out with a prayer.
Announcements:
Golf Tournament, Mud Run sign ups, BRR sign ups
8 mighty men of #Commitment braced for yet another post in the chilly gloom. Fortunately, they didn’t have to wait long to get warm…..
Sparked by a rehabbing Stump Hugger, half of the Pax posted early for a 4 mile “shake the frost off” run around our humble AO. T Claps to Stump Hugger, Bratwurst, Dasher and Mop Top for the extra credit.
0630
SSH x 25
Squats x 20
Merkins x 15
Burpees x 10
Noah’s Ark
Pax completes called animal exercise, then runs lap around front parking island.
Bear Crawl, Crab Walk, Duck Walk, Frog Jumps, Scorpion Merkins, Calf Raises. LBCs at end of each cycle, waiting on the 6.
Mosey to rock quarry for Curls x 15, Overhead x 15, Rock Squat x 15, Curls x 10.
Mosey to back wall of school for People’s Chair and BTW.
Lunge Walk bridge, mosey to concession stand for Merkin Medley.
20 Incline, 15 Standard Issue, 10 Derkin, 25 Box Jumps.
Rinse and Repeat.
A couple unsavory dishes served for the first time at #Commitment;
Deck Squat x 10 (Courtesy of Spooky Jon), 8 step Body Builder x 10 (Thank You Checkpoint). Run a lap around track after each.
Stadium bleachers for 5 minutes, AYG.
Cross country return to main entrance, courtesy of Dasher.
Heels to Heaven x 15 to close out.
Moleskin
Great to be back in the fold, after a couple of family-related absences.
Welcome #Commitment FNG Mop Top (George Harrison), who made his first post this Wednesday at Dromedary. Not sure of our casual Saturday morning start time, Mop Top got roped in to the bonus 4 miler. #Strong
Keep the following in your prayers:
Minuteman had to slip out early to get his eyes checked out; possible problem with pressure on the optic nerve. If only we had an eye doctor at the church…..
Hot Pants is awaiting results of MRI on his back. Disc problems resurfaced.
Heather Meyers was radiant today at the UMC Christ’s Closet event! Praises for her progress to date and keep up the bold and confident prayers.
There were only two anti-corporate cup types that showed up to The Rock. But two is all you need – It takes two to make things go right, It takes two to make it outta sight.
So, we ran a mile to Day Zero, cranked through the Day zero workout and then ran a mile back home. I think we covered about 5 miles with no burpees, so Gummy and Hopper would be proud. Thanks for the warm welcome from the Day Zero crew, great workout from Semi Gloss and The Mouth. And great fellowship with Flipper.
Harley
14 Brave SOBs decided to enjoy the Arctic Blast following Thursday’s spring like temps and start their weekend off right chasing it into the Gloom
Mostly Veteran group – so quickly disclaimed and off we want.
(began to worry part of the group had decided to head over to Einstein’s for bagels and coffee instead of the Arctic winds of Ballantyne)
The group all finally show up.
No COP – straight to work (YHC tweeted the night before this would be a basic meat and potatoes workout, and didn’t want to disappoint.
The Thang (the instructions were as follows – this is the work to be done today – get as much done as time allows)
1 x lap around Loch Ness
1 x lap with (3)stops for 10 derkins, 10 jump ups, 10 dips then
2 x laps around Loch Ness
1 x lap with (3) stops for 20 derkins, 20 jump ups, 20 dips, then
3 x laps around Loch Ness
1 x lap with (3) stops for 30 derkins, 30 jump ups, 30 dips, than
4 x lap around Loch Ness
1 x lap with (3) stops for 40 derkins, 40 jump ups, 40 dips then
ladder your way back to the beginning – working to get as far as you can.
But wait there is a twist – during the “exercise laps”, when you are crossing behind the buildings to do the derkins and jump ups, you must bear crawl when on the bricks (YHC forgot how big these brick patios were.
Off we went – the time called at 6:08 fast mosey back to parking low for some Brave style mary.
6 mins of Mary
Flutter Kicks x 50 in cadence
Holdem
Dollies x 10 in cadence.
Done
NMM
Not an exciting workout today but YHC thinks everyone got their money’s worth. Lots of Larry Birds today. I think Frasier and MT work working their way back down the pyramid and all others topped out thru the 4th level (40 jump ups after about a 25 yard bear crawl is most unsavory)
Cable Guy, Big Tuna, Strawberry, Chippy, Outback, Fire Hazzard, Mr. Bean, Johnny 5, and Heart Breaker were all flying out there. Wingman is a ironman, pushing thru a painful calf, not stopping once. And MC was not only flying but didn’t even look tired out there after pounding out 100 perfect form derkins (YHC was smoked when adding in the bear crawling). And to that, the pax bear crawled about 250 yards or more today along with 100+ derkins, 100+ jumps ups (painful) and 100+ dip = work was done today
Again great work by all. Its an honor and privilege to get to lead such a great group of men. Thanks for the opportunity.
btw – as we were about to launch, Mr, Bean asked who was Q and upon hearing it was YHC, he responded well D&%M – that just warms YHC’s heart to get that response.
Have a great weekend men.
Announcements:
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 – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
Thats all. If YHC missed something, shout out in the comments.
Champagne Out.
16 fine gents (including one FNG) appeared in the gloom for a Kevlar gear workout that worked the whole body.
THE THANG
SSH x 15
IW x 15
Merkins x 15
Dry docks x 15
Partner up
Partner 1 runs to touch rock while partner 2 does flutter kicks. Flap jack x 2
Partner 1 runs to touch rock while partner 2 does man maker merkins. Flap jack x 2
Partner 1 runs to touch rock while partner 2 does burpees. Flap jack x 2
Over to soccer field for pairs circuit:
1) Run lap (timer)
2) Pull ups
3) Stagger tire merkin
4) Box jumps
5) Barbell
5) Dry docs in tire
6) Tri dips on tire
7) Weight plate squats
8) Tractor tire flip
Two rounds
Jack Webb with LBC’s with some stretching thrown in #tantra
COT
YE OLDE MOLESKINE
Twas a cold start to the morning as YHC rolled in at 0510 to see Cottontail doing a solo KB workout to the tunes of 91.9 FM. Not the usual numbers we have seen lately but we did have an FNG Steve S who braved the elements in his neoprene sports tights. Not Runstopperesque in the no shorts way but me thinks that they helped hold the dodgy knee in place throughout the morning. Good also to see Orange Whip, Fireman Ed, and Hacker back in the mix after a little winter hiatus.
It took a while for things to warm up today with some sore backs from the Meathead lads including TR and Chanel (Shanaynay) but once the bodies got loose so did the banter. The Jack Webb with the LBC’s mixed in brought out some moaning and Horsehead was loving the deep lunge stretch Les Mis pulled out yesterday as the old tantra jokes started to fly.
FNG Steve S dodged the Love Shack B52 bullet and instead got nicknamed Kazaam after Shaq the basketball player. Welcome!
Enjoy your weekend lads! BD
12 Men thought they would take advantage of the early Spring like weather by posing Hydra, before the next arctic blast arrives on Friday.
We did have an FNG, so a more detailed disclaimer was given – i.e – modify as needed, and if you get hurt, its not YHC’s fault, F3 or the School’s fault.
Off into the Gloom we go.
Quick mosey to a nice soggy field.
COP * – in cadence
25 x SSH*
5 burpees oyo
20 x IW*
5 burpees oyo
20 x Slow Squat*
5 burpees oyo
The Thang:
Starfish time at Hydra again.
Divide into 4 groups – just to not overload the stations when we start.
Station 1 = Playground – 15 pullups
Station 2 = far baseball field to the right (Behind Zima’s house) bear crawl from fence to infield and back – approx 50 yds
Station 3 = Football field in back – 20 Jump Squats
Station 4 = other baseball field at far woods – 20 CDDs
Middle of Starfish = 5 double merkin box jump burps
start at your station, complete it and run to middle, do the burpees, the move to the next station.
Rinse and Repeat until time was called.
6 mins of mary
Flutter Kicks x 25 in cadence – hold em
Dollies x 25 in cadence
Elbow Plank – 30 seconds, then Chelms 10 cound, IH 10 count, Olaf 10 Count.
Done
NMM
Solid work by everyone today – Everyone was pushing the pace and YHC thinks most pax made it 3 times around the starfish. For those keeping score – that is 45 pull-ups, about 150 yards of bear crawls, 60 jump squats, 60 CDDs and 60 double merkin box jump burps (which hurt)
Howie Webb our FNG (aka Latrine) earned his name well. About half way thru the second round of the starfish, YHC noticed the FNG was missing and asked Green Machine, who brought him where he went. The answer was “He said he hadn’t worked out in a while and had to drop a deuce” – so immediately YHC thought of Outhouse as a great name until the Pax heard he was a West Point grad and was in Heavy Artillery in the Army. Thanks for coming out brother, keep it up, you will not regret it. And thank you for you service to our country.
That is all YHC can remember – was in O2 deprivation most of the workout.
IH thanks for the great takeout and for the company on the run in.
Announcement:
MudRun coming up soon –
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 – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
Champagne Out
Aye! 15 strong pax leapt into the frosty gloom this AM for their daily downPAINment at Joust. We got a solid dose of training for both fast and slow twitch muscles. Amongst our crew was an FNG, who was a very solid addition. All of the pax worked hard and hopefully got what they were looking for.
The Thang
Jog from parking lot down to football field for COP.
COP
– SSH x 25
– Slow Squat x 15
– Imperial Walker x 25
– LBC x 15
Jog to 50 yard line for Dirty McDeuce. For those not familiar with this, it is 4 rounds of 3 different exercises. 12 repetitions each in cadence. I took a page out of OBT’s play book and added a lap around the track between rounds, so the pax would also get a mile of running.
Round 1: Squats, Flutter Kicks, Merkins
Run 1 lap
Round 2: Stumpjumpers, Bicycles, Diamond Merkins
Run 1 lap
Round 3: Dolly, Mountain Climbers, Sore Shoulders (forward and backward)
Run 1 lap
Round 4: Rosalita, Local option (Header chose 12 Burpees), 12 more Burpees
Run 1 lap
Mosey to end zone for sprints with pain
All pax start lying face down and when prompted sprint 100 yards, then complete said exercises
Round 1: 100 yard sprint, 10 Merkins, 10 LBCs, Plank when done
Round 2: 100 yard sprint, 15 Merkins, 15 LBCs, Plank when done
Round 3: 100 yard sprint, 20 Merkins, 20 LBCs, Plank when done
Round 4: 100 yard sprint, 25 Merkins, 25 LBCs, Plank when done
Round 5: 100 yard sprint, 30 Merkins, 30 LBCs, Plnak when done
Jog back to start for Mary
3MOM
– LBCs x 25
– Flutter x 15
COT
Moleskin:
– Welcome to FNG (F3: Speaker). This guy was leading the charge in the sprints. Great to have you out.
– Today was a good mix of “slow” twitch work (laps on the track), “fast” twitch work (the sprints) and calistenics (everything else). Everyone did a great job and really pushed things.
– It was an honor to lead you men. Thanks again.
Announcements:
– Check website and weekly email on Mud Run updates, F3 Golf and all else that is going on in F3 Nation.
21 posted for YHC’s Q at Centurion. Nothing like a tweet letting everyone know I was feeling a little lazy and it might be an easy day to bring out the crowd. Sadly for all including YHC, it was not to be as I woke up refreshed and ready to go. Blame it on Chelms who poked the bear last night as always.
The Thang:
That was painful. Not much mumblechatter this morning.
Shout out to Mermaid, Pebbles, and Chelms who were out front on the circuit.
Saranac posted for the second time and was so excited he texted YHC at 5am – “where is everyone”?
Sumo jump squats after an uphill duck walk hurt just as bad as the last time YHC called this. I forgot that I promised myself to make it 25 next time…
Hops was GoRuck ready in his camo BDUs this am.
Jack Webb is a very sneaky guy. He seems so benign in the beginning. Lots of modifications by the pax as we counted up to 13×53 on that one. We will likely think of Jack when washing our hair in the shower tomorrow.
Announcements:
Brain Cancer Race on March 21 – Marshall Park
Mud Run – April 11