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.
The day dawned, or at least it was trying to dawn, very warm and muggy. Summer is upon us no matter what the calendar says.
YHC was back in town from seven days of roller coasters and ready to throw the PAX for a loop or two, some running of the bulls but hopefully no drops or crashes.
After the Q finally got all his stuff together: his SWATCH Watch, his Life Alert arm band and who knows what else, we were off…
After a short Hairband Mile we circled up at the mini track for COP:
15-SSH
15-Imperial Walkers
15-Merkins
15-Hillbillies
Run back to the start point and partner up for cumulative sets. Partner one runs back to the track (we just left there!), partner two does the following then you flap jack until done:
150 – Squats
150 – Seal Jacks
200 – LBC’s
50 – Burpees
I threw in some stretching in between the last two sets to let us (the Q) catch our breathe. Next up…
He Hate Me, She Hate Me, We All Hate, er, Me!
Sets of 20, 15, then 10 of:
Dips
Derkins
Step Ups
Time for people’s chair, and some Mary and we’re done!
A Hot Mess Moleskin
Wow what a difference two weeks make. Last time I posted at F3 was two weeks prior and the humidity and heat hadn’t hit yet. Wednesday at my first post of the week I was sweating like a, well, hot mess! I think we were all a hot mess by the end of this one.
Amazing job by FNG Mayday who looked like he’s been doing this forever. Glass Joe blazing fast as always.
Good to see Happy come back again after just joining F3 last week. Strong work Par, your football coach will be impressed with how much stronger you are than the rest.
Thanks for letting me lead, I love hearing Glass Joe and Hairband complain, I know I’m doing something right.
Announcements:
F3 Dads is going on in Area51 and MECA both.
HE double hockey sticks froze over and Strange Brew Q’d a running workout. It was a mere 24 degrees (C), if that sounds cool to you then the conversion calculator is here: https://www.google.com/search?q=c+to+f+conversion+calculator&ie=utf-8&oe=utf-8
I had an idea of how to modify one of the many Swift workouts I’ve participated in for Mountain Goat and so with a disclaimer given, the four of us were off. Shortly after exiting the SCMS parking lot on our way towards the DT start point a cool looking pickup truck stopped us to ask where we were going and we told Bratwurst to just run towards Devils Turn and he’d catch up, which of course for him didn’t take long and then we were 5 pax. After about 3/4 of a mile we stopped to do some dynamic stretching to conveniently (or inconveniently) lasted until we reached the bottom of the bigger hill on Coburn (for those of you that are familiar with the route to/from DT and SCMS).
There we did 5 min of hard effort up, recover down, turned out to be about 4 reps each, with the stronger runners going a bit further each time. Then we did 5 min mosey pace recovery, and then a repeato. The third time we mixed it up with reps 1 and 3 being backwards up which of course was a “nice” way to mix it up but also work some different muscles, this was intended to be a leg strength with some cardio mix.
A recovery run with a little walking on YHC’s part back to the school for a little cooldown stretching and catch up with Steinbrenner who thought the workout was at 0530 and to his credit he did a run on his own, matching routes he almost made it as far as the rest of the pax, had he turned one more corner he’d have found us but good work out there on your own, that is actually harder to do.
A total of 4.5 miles covered, more for the faster runners but since YHC was on Q I get to use my distance on the watch. Doesn’t sound like much to some, sounds like a lot to others but it was ISI and each pax pushing himself.
NMM:
Thanks to the pax for going along with the plan, wasn’t sure how it would work out but it seemed like a good workout was had by all, the great thing about this type of workout is that all skill levels could push themselves equally as hard. Huggy Bear has really been getting at it at Mountain Goat, great to have you, keep coming! High Tide, for someone who claims to not be a runner (but actually is) was near the front of the pack and on the way back to the school stuck with YHC out of pure pity and 2nd F opportunity, thanks for that. Bratwurst and Hopper were inspiring the pax from the front, thanks guys for coming out, you always give others something to shoot for and an encouraging word, even though you’re working just as hard, you still take the time to give a shout out at the right time, inspiring.
Would love to see more and more beginner runners out, or really runners of any skill level, or pax who don’t think they’re runners, or pax that don’t think they can run, etc.
I did not ask that question, but if I had only one other hand would have gone up, that of Freedom (A51’s favorite motorcycle riding, chimp head KB swinging Worship pastor). It was a small crew of 6, well actually 5 for the first 10 minutes, but that was perfect for the special Ops that were planned. What we lacked in AO awareness we made up for in our GPM Sweat index (Gallon per man).
This is what went down:
At 5:30 a thorough disclaimer was given and then we headed out for a traveling COP.
Leave Parking Lot, Right on Trade St. Cut behind the Kangaroo station, and do SSHx20 in the back lot.
Then, Right on E. John St. Pause at the Apartments on Park Square Pl for 20 IW, then cut back towards the AO. When we arrive back in the lower lot 20 x Squats.
7’s on the hill with merkins at Bottom and Plank Jacks at top…Explanations and demonstrations galore. Flutter to Gather the pax.
Now, 6 strong, we headed to the benches by the entrance to Matthews playhouse for a circuit of:
Repeato.
Back to the cars for a swig of water.
head to the playground in the middle of the track for 3 rounds of:
Head to the Wall for Peoples chair (regular, frankenstein, RLeg up, LLeg up) and BTW.
Back to launch to run gassers until finished.
total Mileage = 2.3 miles.
Skinny Mole:
-Welcome to Booyah…Eh’d by the twitterverse, works at ESPN, hence the Stuart Scott reference. Great work out there, I hope to see you again soon, as you said our love handles aren’t going to fall off on their own, and you owe us a few Merkins. He mentioned he is going to try to make it to Ascent and Base Camp so look for him.
-Jailbreak did great in his second post. Keep it up brother! I will say that Jailbreak did temporarily forgot his name in the COT and called himself Jailbait. I felt bad thinking I had been calling him by the wrong name all morning…Nope, not my mistake, his. We considered a name change.
-T-Claps to Freedom for running in and helping set the pace all morning.
-Grapejuice and Body bag had never been to Peak 51, but they were leading the way almost all morning. Good 2nd F on the beginning run with Grapejuice who recently moved from Metro to A51.
-It was during flutters in the lower lot that Body bag pulled in and almost ran us over. He apparently showed up after launch and had no idea where we were, but his persistence paid off.
-I had the idea for the traveling COP when I was at that kangaroo station last night trying to buy my kids Roo cups after a dive meet. They only had one left, that is 4 too few, had to travel all the way back to independence. I considered running there, but if I had my heart set on SSH in a Kangaroo lot, this seemed like the better choice).
Announcements:
Mountain Goat, moderate running workout, 5:15 Fridays at SCMS.
12 men escaped the air conditioned fartsack and decided to enter humid Hydra gloom this morning. As we gathered in the lot, the clock struck 5:30, picked up Skywalker and Marvel, and away we went.
Mosey to outfield on far right next to playground for COP:
As we circled up, noticed GG and Si had joined the PAX, which becomes important later.
Carolina Dry Dock x 30 IC
Low Slow Squat x 25 IC
Mtn Climber x 20 IC
IW x 30 IC
SSH x 30 IC
Thang:
Get in groups of 3 for some grinders
P1 is doing: jump squats x 30, wide arm merkins x 20, dive bomber merkins x 10 at top of the small track.
P2 is doing: dips x 30, jump/step ups x 20, derkins x 10 at concession area
P3 is running in between stations as timer
Complete three full rotations, gather at concession area
Try more grinder work with concession area as meeting spot, but the Q was quickly discombobulated. Forget that.
Mosey to field for some gassers +/- 75 yards; complete three full down and backs AYG
Circle up for some Mary
LBC x 30 IC
Rosalita x 25 IC
Protractor round robin; every member of PAX calls new angle
End with COP
CDD x 15 IC
LSS x 10 IC
Mtn Climber x 10 IC
IW x 10 IC
SSH x 15 IC
done
Moleskine
Yeah, again, thanks for GG and Si showing up, made four complete groups of three, perfect for grinders.
Quick groans came over the PAX as YHC called CDDs to start. Couldn’t end COP without some IWs and SSHs though; Skywalker quickly commented that it was good to have some “comfort food”.
Kirk is forever the Larry Bird of the workout. Dude literally sprints between stations with ease, and has a sixth gear like no other on the gassers.
A slight mutiny ensued when we moved to round 2 of the grinders, or so I thought. No, it was just that the instruction was so stupid, no one knew what to do. Quick audible off of that, and go to just straight up sprints. #crowdpleaser
Decided to end with some COP just to see if PAX could recall what we did. Good Hands had it down pat.
Plug, thanks for taking us out brother. Reminding us all that we cannot always make sense out of the insensible, but God will always have the answer. Please continue praying for Charleston.
Always a pleasure men, thanks for pushing it this morning.
Announcements;
F3 Dads Saturday morning, 9am Beatty park, Semi-Gloss on Q
Kirk is starting a WIB style workout at Olde Providence Elem, starting next Tuesday morning; look for pre-blast early next week on website/twitter.
It’s hot.