Apparently a few in the PAX had a long weekend and keeping up with numbers was too much to ask for on a cold Monday morning. I’m not calling out anyone specifically, but Wingman may have been one of them and Lugie the other…maybe it’s a NC State thing…. The workout at the beginning included 3 different exercises with 10 sets starting with reps of 1, 2, and 3, respectively, for each exercise…followed by 2, 4, 6, and 3, 6, 9 and 4, 8, 12….all the way to 10, 20, 30. Well, this was just too hard to comprehend so I (Frehleys Comet) called it out for the PAX. Hey, I stole this routine from an accountant (Madame Tussauds) so I guess it must be a bit complicated (and he’s a Gamecock so if he can figure it out then anyone can!!!). Sorry to call you out MT, but that happens when you sleep in!!
Warmup: SSH X 20, Mtn Climber X 20, LBC X 20
Workout: Kettlebell diamond merkins, Kettlebell squats, 2-handed swings. 10 sets of 3 exercises with reps beginning at 1, 2, and 3, respectively, for each exercise…followed by 2, 4, 6, and 3, 6, 9 and 4, 8, 12….all the way to 10, 20, 30. So the final set was 10 Kb diamonds, 20 Kb squats, and 30 swings. Next grouping included the same routine but with 5 sets so the final set was 5, 10, 15 of dying cock roach, dolly with KB press, and LBC with Kb on chest. 20 upright rows with kettlebell while everyone finished.
Mosey to jungle gym for 3 sets of 3 exercises. We lined up against the wall surrounding the jungle gym: 1st set: Plank rows with kettlebell with hand on the wall X 10 each arm, 15 dips with Kb in lap, 10 chin-ups. 2nd set: 15 Kb overhead press, 20 Kb curls, 10 chin-ups. 3rd set: 20 seated upright rows with Kb, 20 overhead Kb triceps extensions, 10 chin-ups.
Mosey back to parking lot and lined up for a walk around the parking lot with Kettlebells stopping at speed bumps for Merkins (6 sets X 10). Walking between each speed bump and performed various exercises with the Kb – curls, 1-arm overhead press, triceps extensions, lung walk with Kb between legs, more curls, Each with reps of 10-15 depending on the exercise
Finished with Mary with Kb held overhead or with press: Bicycle X 20, Mason twist X 10, Protractor.
Swift will launch at 0515 on Tuesday morning from the Vine Restaurant at the Ballantyne AO. The plan, weather permitting, is for a Speed Pyramid at Interval pace (a.k.a. 2 mile race pace / VO2max / I-pace) calculate it here – http://runsmartproject.com/calculator .
The THANG – we’ll do a countdown pyramid with declining out-and-back intervals, so doubtful that you will need to program anything in your watch. Just keep an ear out to head back. Clear instructions will be given tomorrow.
[LOOKs like we are still banned from adding images, so google “Tongue stuck to a pole” for the image that would be embedded here].
The bravest of the brave arrived in the Carmel parking lot for their final workout prior to being iced into their homes. 10 pax peeled themselves out of their seat warmers to discover that Agony was on the Q and as the disclaimer clearly states, “not a professional.”
Lining up, the 10 PAX proceeded to run the fabled Indian Native American Guy-in-the-back-runs-to-the-front Run. However to add a bit of a twist–literally–an 18lb medicine ball was passed back, and then the man in the back sprinted to his front carrying this ball.
After surveying the course at Church at Charlotte, the PAX entered the hallowed courtyard to warmup (SSH and Mtn Climbers) and begin the #OldHundred with a sprint around the Church between each round, which at one point it was mandatory that you carry the big ball.
Running low on time we were not able to complete the second round so modified on the fly
Moleskin:
Though there were a few bankers and econ majors among the PAX, counting seemed to a bit challenging. Plus it limited the mubblechatter. Though we did discover a new tag line for Waypoint, “Don’t do what I say, do what I meant to say.”
Much of the hot air was used on debating the naming of Big Easy or Who Dat? In concession as he seems to gravitate to BigEasy, I do declare that during the name-o-rama, the PAX must respond to Big Easy with a “Who Dat?” call.
Glad to see my EHs of two new FNGs were completely disregarded as they continue to fartsack.
With the dedicate crew of 10 PAX appearing in 25 degree weather, I am wondering if the #Ferns give out little hand-warmers with their free lollipops.
Hops closed us out with a strong prayer–impressive recall of the PAX facing challenges and in need of prayer.
PS-Property Committee at Church at Charlotte you all have a slight slope in the foundation that rolls the big ball into the Q as he does his LBCs.
While many men stayed in their heart-shaped beds and feasted on chocolate assortments, four brave men showed up for a bone chilling morning at The Rock. One man, M, decided to post after a two year break….and he did not skip a beat! Here is what he and the pax endured:
Hopper as Q
COP:
25 SSH, 25 MC’s, 25 Freddy Mercury
Mosey across church lot to Entrance #4 off of Rea Rd. Partner up (it is V Day after all). Partner #1 runs the ramp of entrance #4 while Partner #2 runs to designated street light near baseball field. Flapjack. Partners #1 and #2 run a combined 14 ramp laps overall.
Mosey to baseball field for four rounds of Tunnel of Love (it only seemed right given the holiday).
Mosey to soccer fields. Pair up again. Starting at midfield, partner #1 runs to end of one side of field (fence), while partner #2 runs to other end of the field (bottom of hill near entrance #1). Partners conduct said exercise and run back to midfield for 14 hand slap merkins. Exercises at ends of field included:
Hand Off to Splinter as Q:
Mosey to pavilion. Partner #1 does step-ups while Partner #2 runs to desginated light post and comes back; Flapjack until 100 step-ups are completed by pair.
Mosey back to baseball field to pick up a rock:
Catch me if you can with Partner #1 running with rock while partner #2 tries to catche. 10 merkins upon flapjack.
Mosey back to the soccer fields. From a 25 yard start line, Partner #1 bear crawls to goal line and back while Partner #2 holds said rock over his head. Don’t lower the rock or drop it as your partner would have 10 burpees as a penalty….luckily, no fumbles occurred. Flapjack and Rinse and repeat.
Follow it up with Partner #1 running the 25 yards and back while Partner #2 does arm presses; Flapjack.
Follow that with squats and flapjack.
Mosey back to baseball field to drop off the rock. Then finish up with some mary:
Wrap it Up!
Moleskin:
So, no kidding, M decided to post after a two-year break. You would not have been able to tell he was away that long as the man is a West Point grad and still carries that get-it–done mindset. Cable Guy showed up strong during the bear crawl/hold the rock over the head craziness Splinter came up with. That one did me in, personally. Splinter was his beastly self and while he claims he has had IT Band issues, he managed to clobber us with 3.7 miles at The Rock…..strong!
Thanks for your lead Splinter….I know Day Zzzzzero is your normal stop on Saturdays, so we appreciate you coming to see how good life can be at The Rock! Phemonal lead, man! Thank you!
Announcements:
Golf outing sign ups are now!
March 1 is deadline for USMC Mud Run sign up
That’s it! Next Q up is Flipper!!
9 of South Charlotte’s finest got a jump on some V-day activities and posted at Saturday’s meanest workout for a St. Valentine’s Day massacre. Boombox in tow with love song requests loaded and we were off. Here’s what you missed:
Mosey through the woods past the YR
COP
“The Circle Derkin”
Circle up with your feet on shoulders of pax to your left- create a ring. Derkins in civilian cadence x10. On paper, this looked hard, and awesome. In reality, the logistics of forming a ring with 9 men was challenging – when the majority of the DZ regulars (and seemingly most of A51) opted to fartsack and save a little energy for Valentine’s evening festivities…but I digress. The circle derk turned in to more of a line derkins. x10 was no joke depending on whose hooves were planted on yer shoulders.
Mosey lap around the school.
Partner work:
On small, steep hill on Carswell. Partner up for some and over the hill and back.
On each side of the hill do the following exercises
Bench-o-Rama
Mary intermission
Handoff to Prohibition
Mosey to main field and partner up. Partner 1 grabs a mosey-friendly yet manly rock stone.
Prohibition’s Cupid Shuffle (Trademark):
Lap 1 – catch me if you can. P1 runs with rock stone, while P2 does diamond merkins x10. Flapjack until getting back to starting point.
Lap 2 – Partner carry around track. Switch as needed, but 10 hand slap merkins at each switch.
Lap 3 – CMIYC again
Over/ Under Tunnel of Love:
Line up in straight line arms width apart and get into plank position.
Mosey back to rock stone pile and everyone grabs a rock stone. On outside of track (the non plush normal grassy area that doesn’t get the love) everyone lines up side by side with stones.
-Throw your rock stone as far as you can
-Mosey to rock stone and perform 2 burpees
-Repeat for 4,6,8,10 burpees
-Turn around and go back 8,6,4,2 burpees
Return rocks stones and head back up to parking lot for Mary:
Doneski
St. Valentine’s Moleskinny
– The love jamz were rockin’ all hour long. Pro keenly ignored the eye rolls, and usual complaints on his taste in music from Radar, but overall excellent playlist!
– Welcome Pitino to the far south as he usually stays further north in the Metro, but he owed Prohibition a showing.
– What seemed as endless and excessive amounts of man-touching with all of the partner carries, truly brought us closer…literally. Going to have to put the clothes in extremely hot water tonight. Not that there’s anything wrong with that.
– Purple Haze looked like a tiny backpack when on Mighty Mite’s back. Not sure MM even knew he was carrying him. (And you thought you got out of a small-person joke…)
-Spackler now apparently takes his business clients to The Rose for lunch. #sealthedeal #closer
-Future workout Q’s- make a special weinke for Spack and Radar. They’ll refusenik whatever you have planned.
-Upside down wheelbarrows have a place; perhaps in the bedroom, just not at DZ
-Lots of mumblechatter about if workout ideas had come from the Kama Sutra. #thankmelater
– Site Qs were hoping for an even number today. Odd numbers made for a makeshift 3-some and/or a lonely V-day for one of the pax all morning.
– Great group today. Made us all very appreciative of our significant others.
Announcements:
Day Zero AO cleanup day 2/28. 0830 after the workout. Bring your own gloves, rakes, etc. Trash bags, coffee, and Prohibition’s playlist will be provided.
2 Shovel Flags were planted through the not-so-permafrost (yes…2 SFs), and then we jogged back 1/4 mile to the launch point from the SF plant location…what in the world Horsehead? That was just one of a handful of random happenings at #F3Outland.
As the pax was mustering before the launch, Electric Slide puts on some freakish facemask that’s a skull mask…..what the heck?! Random…and a bit unsettling.
Shortly after we launch, we see some dude running towards the pax wearing a giant snowman’s head. Freak show. Random. Outland. Turns out to be Snowman himself who apparently played some sort of creepy snowman in some winter/Christmas pageant. He would pull off the monstrosity before COP.
The Thang:
Horsehead’s Q:
Warmup jog which was cut short to circle back to collect the snowheaded Snowman. Random
COP
SSH x 20 IC
IW x 20 IC
Slow Squat x 20 IC
Merkin x 20 IC
Plankorama
MC x 20 IC
Mosey to practice football field of the mighty Sun Valley Spartans
11s across the width of the field – Burpees & Merkins.
Plankorama with EE, Udder and others Q’ing while we waited for the six.
Bearcrawl across the field
Crabwalk back across the field (barely)
Handoff to Hops
Indian Run with pax lunge walking. 2 rounds through.
Jog to school building for several minutes of People’s Chair.
Overhead press x 25 IC while in Chair
Donkey Kick x 13 OYO
More Chair w/Frankenstein; also alternated chair with right leg up then left leg up
Donkey kick x 13 OYO
More Chair w/hands straight overhead
Donkey kick x 13 OYO
Mosey to other part of the complex for plank walk up the handrails
More People’s Chair while we wait
Mosey to bus stop for the following:
Jump Up/Derkin Circuits – 13x, 15x then 20x
Mosey back to schoolyard near the launch point for the following:
6+ MoM
High Slow Flutter x 13 IC
Russian Twist x 10 IC
Elbow Plank Leg Lifts x 10 IC
LBC x 25 IC
Makthar Ndjiaye x 13 IC
Protractor for a couple minutes
CCV x 13R IC. Flapjack for x 13L IC.
6 in/Plank Wave – 5 Rounds
Done.
COT with solid takeout by The Late Show (did I get that right?). Whoever it was – it was solid.
Ye Olde Moleskine:
YHC got there a bit early to scout out the terrain as it was my maiden voyage to Outland. Absolutely outstanding AO, by the way – 4 schools all connected, and we didn’t even venture over to the football stadium stairs, obstacle course and many other painful opportunities.
One of the pax was there before me, and as I pulled in Drop Thrill was moseying back from a prerun. T-claps to DT, Horsehead, Glass Joe and EE? for the prerun.
YHC really was wondering what in the world Horsehead had invited me to with Electric Slide’s facemask, Snowman’s 1/2 costume. Somewhat poetic that Snowman forgot his gloves…apparently was no room in the trunk with the Michelin Man headdress in there. CT was nice enough to run back to his car to get extra pair of gloves. It started out as a Freak Show, but methinks we delivered a good bit of pain. Horsehead’s 11’s to start with Burpees and running across the field (50 yds or so?) was an early kick to the junk; but the pax pressed on.
The vertically challenged pax couldn’t quite do the plank walk on the handrail…sorry guys. CT said there were other narrower handrails on campus, but I was set on getting on to the bus stop with the 15-20 brick walls – best setup for jump ups/Derkins that I’ve come across in all of F3. #toogoodtobetrue Glass Joe rightly guessed that was the main reason for the smile on YHC’s face after returning from the recon mission prior to launch.
Great comraderie at Outland. Grateful for the invite to Q and enjoyed the 3rd F The Grindstone afterward as well – 10 posted for that.
Sound off below with other random, freakish happenings from today’s St. Valentine’s Freak Show at Outland.
Announcements:
MudRun – signup. You should do it because it’s fun & awesome 2nd F & painful 1st F, etc.
F3 Golf – Thursday, April 30th at Olde Sycamore
Continue to pray for healing and wholeness for our brother Zip-a-Dee.
5 men showed up this morning to hit pads, heavy bags, then eventually one another.
Welcome Loogie too fight club, hope to see you again. We are looking for some more participation. If you have not tried this workout, come on out and give it a try.
Always a pleasure to lead…
Chippy
15 brothers launched at 0600 from the Vine Restaurant at the Ballantyne AO on a lovely Valentine’s Day morning. YHC had a mission… and that mission was to prepare the PAX for Valentine’s Day with the M. Here’s what we did:
The Thang:
We headed towards the back of the corporate park.
COP – SSH X 20, Burpees OYO X 10, Mountain Climbers X 15, backwards lunge X 10
We headed over to the small pond with a bridge and lined up at the bottom of the hill. YHC called 7s – 6 burpees at the bottom, 1 Squat at the top; 5 burpees at the bottom, 2 squats at the top; etc.
Then we mosey around the pond, bear crawled up the hill to the middle of the intersection on Rushmore Dr. and plank to wait for the six. We then did the following:
– Run up the hill on Rushmore Dr about 100 yards plank to wait for the six. Merkins X 15, Burpees X 5, Sky humpers X 15
-Run down the hill on Rushmore Dr about 100 yards plank to wait for the six. Wide merkins X 15, Burpees X 5, monkey humpers X 15
– Run up the hill on Rushmore Dr about 100 yards plank to wait for the six. Military style Merkins X 10, Burpees X 5, Sky humpers X 15
-Run down the hill on Rushmore Dr about 100 yards plank to wait for the six. CDD X 15, Burpees X 5, LBCs X 15
– Run up the hill on Rushmore Dr about 100 yards plank to wait for the six. In and out planks X 10
Mosey over to the short wall at lockness for durkin/dip ladder. Durkins IC X 10, dips IC X 10; durkins IC X 9, Dips IC X 9; etc. Down to Durkin X 1, Dips X 1.
Mosey around the lock ness for short wall Mary, LBCs X 15, Flutter X 15, Heels to heaven X 15, Dollie X 15. Ran over to the stairs for a little 4 loop stairs circuit.
COT
Moleskin:
It was a great morning for working out in the Gloom. Welcome Countrywide to F3. It was great to see several newer guys, Vuvuzela (4th post), Milwaukee’s Best (2nd Post), Vebo (2nd Post), out in the Gloom. Keep sticking with it men!
It’s was a cold 26 degrees (18 degree wind chill), but YHC planning to warm everyone very quickly. The 10 Burpees called in the COP was not a big hit among the PAX, but everyone was warmed up afterwards.
The running, merkin, Valentine’s day warm up combo was painful. Shout out to Mr. Bean and Frehley’s Comet, those guys are getting fast. The sitting in a circle with 14 of my closest friends doing sky humpers and monkey humpers was a little more awkward than I expected, but I was committed. Everyone should be good and ready for tonight’s activities….. whatever they may be.
The end of the workout had a Durkin/Dip combo that I wasn’t sure we could get through after the second set. It was painful. I’m actually still feeling the pain as I sit and write this backblast.
Announcements:
Let Frehley’s know if you’re interested in Q’ing Stonehenge.
The Ballantyne BRR team needs one additional driver. Let us know if you’re willing to volunteer.
Sign up for the mud run on April 11th. http://f3nation.com/2015/02/02/area-51-2015-spring-mud-run-everything-you-need-to-know/
9 men gathered at ELE for the weekly dose of pain and gain known as Olympus. Sure it was cold, but the beastie boys radio courtesy of pandora and a heaping helping of iron warmed things up quickly. Here’s how it went down.
COP – SSH x 25 – 20 swings, IW x 20 – 30 swings, Diamond Merkin x 15 – 40 swings, Wide Arm Merkin x 20 – 50 Swings
Partner up with Like Bells for Catch me Farmer Carry to end of Lower lot with 5 Hand Release Merkins chaser
Plank – then came the 100s
Partner 1 runs to End of lot and back Partner 2 completes kb exercise (Flapjack)
100 Total Snatches
100 total goblet squats
100 total Overhead Presses
100 Crusher Curls
Various plank and core work sprinkled in between rounds
Rack em and Mosey to Playground for Back and Core Work
P1 – 10 Pullup and 10 knees to Elbows
P2 – Upright Row x10 Lawnmowers x10 Each arm
RepeatO with same exercises.
Mary – flutter w press x 20 Russian twist w bell x 10
Two handed swings for the last minute. End
molskin: seeing the forecast for cooler temps, yhc wanted to throw some running at the pax to keep the engine warmed for the full hour. Byron was kind enough to show our fng and site fng proper form for the Kb exercises we performed and everyone in attendance was better for it. Thanks brother. It was a smoker out there this morning, the usuals were going heavy and getting after it. Fng Opie had a strong first post and was asking about week day options afterwards. Glad to have you out here. Squid posted at the rock last week w yhc on Q as an fng and mixed it up with bells this morning. Variety is the spice of life. The pandora station mixed it up w some vanilla Ice and Biz Markee bringing back some fond memories from the pax. If was a pleasure to lead and suffer alongside the pax at Olympus.
We continue to keep our f3 brothers and their families in our prayers.
Announcements:
f3 golf sign up is live
Mud run and brr sign ups
6 pax assembled pretty much as the clock had just turned 0700 and so the pax set off:
3 (maybe 4, too much 2nd F to remember exactly) laps of the little track to warm up
mosey past the Q’s car to grab the sandbag, pylons and placards (homemade obviously)
To the little football field (must have been too cold for the Tai Chi crowd today)
Circle up for COP IC
SSH x 20
IW x 20
Disclaimer
Mountain Climbers x 10
Merkins x 10
Low Slow Squats x 15
Partner up and mosey to the pull up bars for partner AMRAP +2 pullups, x 2 each
Back to the little football field
Grab a cone and placard and run into the points of the STARFISH, 10 of each exercise at the cone, return to the middle
CDD’s
Merkins
Sandbag Squats
Mountain Climbers
LBC’s
Middle round 1: 5 burpees, round 2: 10 mountain climbers round 3: Peter Parkers x 5 each leg
Line up, 3 each side of the field
3 rounds of sprints, tagging the opposing line to hand off
Partner carries across the field, flapjack and return
Partner 1 crab walks, partner 2 bear crawls to the other end of the field, flapjacking as much as needed
Oh wait, pax too strong, I didn’t get a turn at bear crawl, flapjack and return to the other side
wheelbarrow to the other side of the field, flapjacking as much as needed to make it there
Mosey to side of the school
Partner 1 does people’s chair while partner 2 does 10 jump ups (or step ups as needed) and 10 dips then flapjack and plank it up
Round 2 is 15 jump ups/step ups and 15 dips
Round 3 is back to 10 jump ups/step ups and 10 dips
Plank-o-rama including 3 rounds of 15 sec on 10 sec off elbow planks
Over to the grassy knoll for some more Mary
More Q Achilles heal exercises
Freddy Mercury x 10
Dying Cockroach x 10
Flutter x 20
Sid-The-Kid x 10 each way oyo
Back to the cars
Slim Fast did not want anymore burpees so 5 8 count body builders oyo to finish off
Moleskine:
Slim Fast got in 4 apparently not so relaxing miles prior to the workout (well done) and YHC was wondering if our Tai Chi partners would be there, nope they weren’t I guess they went to find a fern to relax with. Not much relaxing today, the STARFISH was oh so much fun, YHC was accused of missing the love on Valentine’s Day with the burpees in the middle on round 1, I thought the love was that we didn’t do them on all the rounds. Gekko was killing the pullups, would have to give him the Larry Bird on that one for sure. Given the weather it was a rare thing to see Slim Fast’s face but he was out there killing it and handing out the encouraging mumble chatter along the way. The Mouth was uncharacteristically quiet apart from complaining about the cold, be glad you’re not still in Philly (for many reasons). Pele is really looking sharp out there, you’ve come a long way brother, keep it up, you’re looking great. Sid it’s personally great to see you out there, definitely notice improvement already, keep it up, this is the hardest part!
A real honour to lead this group today as it is everyday.
Announcements:
Keep the High Tide family in your prayers, they’ve headed back to Alabama on account of HT’s sister in law’s health
Sign up for the mud run
Gekko – Thanks for the strong send off brother, helps us keep our day and weekend in focus!