Eleven men including one FNG gathered on a beautiful Friday morning to kickoff the weekend right with a taper-free workout going into the Mud Run.
The Thang:
Mosey to upper lot for COP:
7s on the hill: burpees at top, squats at bottom
Pair up, mosey to back entrance, picking up rock along route
Catch-me If You Can with rock around outside perimeter to front entrance. Runner in front has possession of rock at all times.
Mary while waiting for all to arrive
Mosey back down to hill.
In pairs again, rock/hill work:
Return rock, mosey back to launch point
COT
Moleskine:
Announcements:
In theory, with the Mud Run coming up, I had meant for this week to be a little lighter for me. After two separate runs, FastTwitch, Death Valley and all day Carowinds on Thursday, it’s only appropriate that I was also Q for Overdrive this week. So, I figured I better make this one Mud Run friendly and that’s where the debate began. Let’s go…
The Thang:
Two Hair Band miles around the parking lot
COP
SSH x 20 (some chatter noticing that my voice is going away after all day at Carowinds yesterday which actually helped prevent any Mike Tyson-esque squeaking from me this week)
IW x 20
3 Count Merkins (a merkin but stay down for a cadenced 3 count then push back up) x 10
Let’s mosey around the building.
Rail Holds (30 second hold on the rails then move one arm length up the rail and hold again)
People’s Chair on the Wall with Air Presses x 30
BTW with cadenced Mountain Climbers x 10 (at this point, one of the PAX grumbled that this wasn’t a good start for a supposed mud run friendly Q)
People’s Chair w/ Air Presses x 30
Rail Slides Down the Rails
People’s Chair w/ Air Presses x 30
Rail Slides Up the Rails
People’s Chair for Recovery
Mosey to the Bus Parking Lot
Cheese Run (sprint in between each bus and run around the front/back) up the hill for all 20-25 buses
Plank to gather then Arm/Leg lifts on both sides with a 10 countdown for each arm/leg combo
Mosey to the bottom of the hill beside the parking lot
11s starting with 10 burpees at top of hill/1 squat at bottom…..1 burpee at the top of the hill/10 squats at the bottom (more debate on the mud run friendliness of this with a ‘Let’s see how you feel about these tomorrow’ thrown in for good measure).
Running out of time so a 11 Countdown starting with 11 3-count LBCs (hold each crunch for a 3 count) at the top of the hill….all the way down to 1 3-count LBC. Oh yeah, backwards run each time up the hill because I believe in the healing effects of backwards running (I am not a professional though).
1MOM:
6 inch leg holds with difference variations of one leg go out and hold, etc. And then I realized we went over so this was extra credit work.
COT:
Thanks to The Late Show for praying us out and reminding us what we need to be about as men.
Moleskine:
Strong work by all.
Welcome Big Trade to Overdrive for the first time after being a FNG at Outland last week. Strong work this morning. Prayers for your M running her half-marathon tomorrow.
Great job to The Late Show and I tried to make some of those 3-count exercises for you to ensure no one (well, mostly me) is cheating at form. Prayers to you and your M in the Spartan tomorrow.
Great job by Hair Band to push through the side stitch you’ve been dealing with. Overcoming pain is good training for the RL&B, right?
Thank you for the push this morning and for keeping the debate on the mud run friendliness of this to a cheerful O2 deprived mockery of me. I did laugh and agree that it seemed more friendly in my mind than it really was.
Friday morning was warm and pleasant and would have been perfect for a run. So naturally thirteen PAX gathered at Centruion to do anything but run, out of respect for those participating in the Leatherneck tomorrow of course. A cynic might suggest that the real reason was that YHC’s first non-Olympus Q was poorly planned for the day before the mud run, and that when it comes to running YHC is slower than molasses rolling uphill in January. #ACleverRuse. We welcomed an FNG visiting us from Houston, TX #HookEm, the group was disclaimed and we sauntered approximately 50 yards for COP.
COP:
Short jaunt to the rock pile for supersets:
Mutant Triple Nickel (Cobains to Mermaid for the radical distortion of your signature move)
Put down the rocks #Sad and jog to the benches at the front of the school for giant sets
Shuffle back to the rocks for Jack Webb’s distant cousin Rocky Webb
Mosey to the apartment complex at Wash & Little
Run back to the launch lot and hold an elbow plank for the last minute of the workout.
Moleskin:
YHC was extremely nervous to Q a bootcamp workout and couldn’t sleep last night, hence the rambling and blatant #HastagAbuse. We had a solid age span of 30+ years amonst the PAX with representation from the Baby Boomers #GetOffMyLawn, Generation X #HeyRememberMusicVideos?, and Millenials #StudentLoans. We had the opportunity to welcome an FNG from Houston, TX who attended UT and works for Toys R Us. As an aside, did you know that former Longhorns coach Mack Brown recruited Heisman trophy winning quarterbacks Robert Griffin III and Johnny Manziel to play safety at Texas? #HenceTheTermFormer. Thanks for the opportunity to lead this morning, hopefully the PAX didn’t mind the lack of running too much. After all, a marathoner has never carried a supermodel out of a burning building. #Probably.
Announcements:
Posted on behalf of Sensei
14 PAX made it out to Peak 51 to burn off some spring break laziness. Not sure who invited the humidity to join us, but since we are all tough guys I did not hear one word about said humidity.
The Thang:
Mosey tot the parking lot and circle up for COP.
What? Extra credit COP? Sure! To spice it up we reversed the order.
Mosey to the rock formation by the fountain, with a drive by of the other rocks at the AO along the way. Thanks Freedom for bringing your head lamp so the Q could see where he was running.
Find a friendly rock and do some circuit work. Geraldo very subtly pointed out that since this is basically the Q’s backyard, he needed to do a better job of his lawn maintenance. I’ll work on that for next time.
Round 1
Round 2
Round 3
Round 4
Mosey to the playground on the track for some Mini Murph
Mosey back to the parking lot for COT.
Moleskin:
It was an honor to lead such a strong group of guys. Thanks for the opportunity and for the support. Next month is my one year anniversary with F3, and I continue to meet some fantastic people and leaders. Thanks to Girls on Film and Gator Bait for coming out, and hope to see you back out again soon. Way to take us out Simba.
Announcements:
14 PAX fought through pollen allergies and skipped spring break to see YHC wheeze through a VQ.
The Thang
Mosey around parking lot in front of Regal.
COP:
SSH x 25
IW x 20
Slow Squat x 20
Mountain Climber x 25
Burp & Merk: Ladder to 10
Magic Number Sequence: A series of laps around the Regal Parking lot. 1 per lap with reps performed at three different places. The magic number of reps is set individually for each PAX prior to the lap… by timing how many reps each person could do in 15 seconds. End result is each lap involves 4 sets of a single exercise at a rep count that should challenge each person.
Heels to Heaven: MN x 4 sets
Carolina Dry Docs: MN x 4 sets
Jump Lunges: MN x 4 sets
LBC: MN x 4 sets
Crab Dips: MN x 4 sets
Mosey to top of Murderhorn.
Murderhorn Race:
Race to the bottom of Murderhorn and back. When first/fastest person reaches the bottom, everyone yells ‘turn’ and heads back up, no matter how far they are down the hill. Goal is to not get passed on the way back up.
Slow recover mosey back to parking lot.
Hill & Jump Sequence:
Partner up. Partner 1 climbs the hill, does 5 burpees at the top, returns. Partner 2 does jump rope (2 legs). Continue until team reaches 200 total jump ropes.
2nd Set. Partner 1 climbs hill, does 5 merkins, returns. Partner 2 does 25 jump ropes (left leg). Repeat with right leg.
Mary:
Flutter x 25 to end.
Moleskin:
Hard work by everyone. Particularly on the MN Sequence, where guys were flying around the parking lot. Crabcake claimed that “Crab Dips” were a tribute to him.
A few complaints from Big Tuna and Strawberry that a VQ should not be allowed to go to the Murderhorn, but grace was given and an excellent effort by everyone. It ended up being fun to all end about the same time… equally gassed. My apologies I can’t remember who got to the bottom first (Peaches? Beaker? Briscuit?)… cause… um… I was far enough back I couldn’t see it.
Jumping rope is a little harder when it’s cheap nylon rope from Amazon, but everyone pushed through.
Hope everyone enjoyed slight variations on the normal routine. Greatly appreciate the support and encouragement for my first time and the chance to lead and take-out a great group of men.
Announcements: Registration available for the F3 Golf Classic. Also pray for the guys doing the mud run this weekend.
Seven men left the parking lot headed to the track for a “light” workout. Due to a few PAX headed to the Mud Run this weekend, we set out for a track workout OYO, Everyone seemed relaxed as we began the trek to the track. Although the first mile was a bit faster than a fellowship pace, Honey Bee, although supposedly tapering for the mud run, stepped it up on the second mile as he surged past the PAX and set his own pace. New site FNG, Double E decided he wasn’t having that and stayed hot on Honey Bee’s trail. Nice work Double E!
Once at the track, several PAX chose to do a mini boot camp workout while others proceeded to push themselves and their pace around the track.
The PAX all found there way back to the parking lot with no errant wrong turns and no lost PAX, so YHC considers this a win.
Announcements:
Welcome to Site FNG Double E – Good to have you out and we hope you can join us again in the future.
Good Luck to all mud run team members this weekend.
Check out the new third F at Ballantyne after Bagpipe on Wednesdays.
Check out the F3 Golf Tournament.
For one reason or another you decided not to do the mud run. How come? You didn’t find a team in time? You’re just not really into obstacle races? You had one too many Bud Light limes last night, overslept and missed the bus to Columbia? Your wife just had a baby? You don’t want to get your new shoes dirty? You’re on the mend from a “procedure”? Your kid has a football game at 10 and you won’t make it back in time?
Well partner, you’re in luck – there’s a Saturday workout designed just for you. Ascent, Day Zero, Olympus, and The Rock are converging on the Ascent AO (Olde Providence Elementary) at 0700.
FAQs:
Q: “Geez, I don’t know, I was kinda looking forward to sleeping in.”
A: Don’t be a Sally. Come post.
Q: “Bro, convergences sound a little soft. I’m really only into checking out my biceps and swinging heavy balls of metal.”
A: KB work will be heavy in the rotation. Come get your swings on.
Q: “Metal balls? That sounds a bit intimidating. Moderate workouts are more my thing.”
A: This workout will cater to all – moderate up to the most extreme. Come post.
Q: “Will this workout be hard enough? I usually post at Day Zero.”
A: See above.
Q: “OK, yeah, I get it. But what if I typically just show up to workouts, refusenik half the exercises and talk trash the entire time?”
A: Radar, you’ll fit in just fine. Come on out.
Q: “The BRR is coming up. I figured I’d take the day off and do a sad clown run.”
A: There will be running. Don’t be a Sally. Come post.
Q: “But I usually only post at [fill in the blank].”
A: There will be a great mix of pax and Q’s from varying workouts. It will be awesome.
Q: “Get a room.”
A: Touche.
Swiss Miss, Gullah, and YHC have a wicked weinke planned. Bring your A-game and any kettlebells you have to the Ascent AO on Saturday at 0700. Don’t have a KB? Don’t worry, we’ll have plenty to go around. See you Saturday.
With a Weinke conceived and refined in Alabama, 13 pax accepted the challenge as true Giryas.
COP:
Grab a working sized bell, plus one smaller, and mosey to the playground.
Simple & Sinister
Ladder Up to 5 (L & R)
Multiples of 7:
Mary:
Mosey back to parking lot
Time
COT
Announcements:
Naked Moleskine:
Great group of meatheads out there today, including site FNG Byron & Squid (1st or 2nd time out?). Gummy and Stump Hugger were out, continuing to recover from all that running nonsense – good to see you. And many familiar iron wielders. Stay Puft was our War Daddy (War Chicken? Rallying cry for that other Alabama school that shall go unnamed in this respectable backblast)(still, respect based on age and the run in), while Sanka took War Baby honors.
There was some mumblechatter and funny looks when YHC called for a mosey with your bells (regular + one smaller), but all was ok once the playground was reached. The call for 100 1-hand swings had a few questioning their choice of bells, which led to the explanation of the 2nd bell (don’t smoke yourself this early in the workout).
Only a few grumbles were heard in reply to the call for Turkish getups, so the substitutionary 100 burpees went unused. Well done by all.
Thanks for the opportunity to lead. Contact YHC to get on the Q rotation, if you’re not already on it.
Thanks, Byron, for taking us out and reminding us of all we have and who we are and the responsibilities & opportunities we have.
Aye!
Posted on behalf of BabyFace:
After a perilous night of thunderstorms, 8 men emerged from their habitations and hightailed it to The Charge. With the Mud Run at week’s end, this was no day to sleep in. The idle atmosphere of Spring Break would not hold us at bay this day. In those immortal words of Nacho Libre, “I am the gatekeeper of my own destiny and I will have my glory days in the hot sun.”
The Thang:
Interminable warm-up “lap.”
Mosey to stadium steps
Up/Down each set of stairs, mosey around back and to the center of the turf pitch.
COP
•SSH x 20 IC
•Imperial Walker x 20 IC
•Monkey Humpers x 20 IC
•Merkin x 20 IC
•Mtn Climber x 20 IC
•Russian Twists x 20 IC
Trot to track and partner up for 200 meter blastoff both ways and rendezvous for 10 Dumbocrats (flapjack) x 4 (800 meters, 80 Dumbocrats total)
Planking exercises to gather the pax
Mosey to goal line
7’s (Burpees on the goal line, run to 50 yard line and execute Turkish Get-ups)
Trot to the sideline
•THE Dip x 20 IC
•THE Flutter x 20 IC
•Knee-Ups x 20 IC
•THE Freddie Mercury x 20 IC
Mosey back to the goal line
Animal Suicides:
– Run to the 10 yard line…Crab Walk back to the goal line.
– Run to the 20…Bear Crawl back to the GL.
– Run to the 30…Lunge Walk back to the GL.
– Run to the 50…Run back to GL.
– Run the full length of the pitch and back.
x2
Polish things off with a rousing rendition of THE People’s chair, followed by a trot to the speed bump (on your belly), and all you got to the gate.
Moleskin:
•John Deere put on a crab walk’n clinic!
•Winterplace is get’n smoother by the second!
No Announcements
Just in time for summer! We have recruited some of the best kettlebell Q’s in Area 51 to come guest Q Foxhole over the next 2 months. This is a great opportunity to come get a great workout, perfect your form, learn new workouts and see what some of our other PAX are doing across Area 51.
Champagne kicked us off with a brutal workout on 4/6, if you missed it come see what’s in store next week as we host the man, the myth, the legend…Busch!
Get your biceps back America!