The mist and gloom of DeathValley couldn’t stop 22 men from attaining the Glory of Pain, the Burn of Fatigue and the Fog of O2 deprivation.
The Thang:
2 Quick Parking Lot Laps (75%)
COP:
Immediately Hi-Jacked by Zip who called:
SSH x20
Merkins x10 oyo
IW’s x20
Burpees x10 oyo
LSS x20 oyo
Merkins x10 oyo
Block Work:
Partner Up and Mosey to Cinder Block pile. Each team grab 1 block.
Partner 1 – groups of 10 curls and 10 Incline Merkins with the block (called by Zip), until partner returns then switch.
Partner 2 – Run to Baseball field bleachers and do 10 dips & 10 CDD’s. return/switch/etc
Repeato x3
Upon return of trip 3, the Anvil Guys and YoungLove (Anvil Q) show up on a fly by and Semi-Gloss hi-jacks in my absence (running). He adds one team member from Anvil to each group making it three pax each team.
Partner 1 – groups of 20 Derkins, and 20 Curl and Press with the Cinder Block until partner switch.
Partner 2 – Run a Lap around the track
Partner 3 – Run to Baseball field bleachers and do 20 Merkins, 20 Supine pull-ups. return/switch/etc
Repeato x2
Special Convergence COT:
An Audible COT Convergence was then called by YHC and we circled up to Honor ZIP. I asked YoungLove to hi-jack and he proceeded with:
The Flutter x25, while we waited for all PAX to arrive from the field and bleachers.
YoungLove then said a few very meaningful/appropriate words about our friend ZIP and led us in a prayer of thankfulness and blessing for our friend and his dad as they leave for Florida. YHC then felt it appropriate to lead the PAX in Doxology. After all, we have all been rescued in some way, like our friend Zip. Zip was moved as YHC thinks we all were by YL’s shout out to Zip.
At the AMEN, YHC encouraged the DeathValley Pax to give an OOO RAH to #f3Anvil and they then quickly mosey into the gloom and back to their AO.
Finale:
We then did some more block work.
Partner 1 – On your six. Cinder Block pull-over x10 with a quick superset of x10 fast Chest Presses.
Partner 2 – Low Slow Squats while partner 1 finishes
Switch
Then both partners do a Parking Lot Lap.
Repeato x2
Skywalker then suggested we COT with our DV Pax one more time to celebrate this amazing day with our buddy ZIP.
YHC took us out.
moleskin:
First of all, Big tclaps to @F3UnionCo for making a respectable showing and to #F3Anvil for the 5k roundtrip to join us at the DV. Also, HorseHead, YoungLove and SemiGloss for helping me navigate this thang on my Sophomore Q. I can’t think of a more humbling experience than what took place today. Pax worked their tales off, made sacrifices and in the end rallied around a Pax in need. It was a proud moment for me as a new guy for all of you. Around 40 Pax Converged to support another Pax.
Zip was tossing zingers left and right. He was having fun and the pax were as well.
The Message says this in an interesting way:
Hebrews 11:1-2 The Message (MSG)
Faith in What We Don’t See
11 1-2 The fundamental fact of existence is that this trust in God, this faith, is the firm foundation under everything that makes life worth living. It’s our handle on what we can’t see. The act of faith is what distinguished our ancestors, set them above the crowd.
Every once in a while, we are blessed in getting to see something that is rarely seen. …Faith coming to Fruition. We saw it today in our friend Zip. In reality, we should be living it out as men everyday so our wives, kids, friends and co-workers can also see what Faith looks like.
YHC is humbled today by all of you.
Announcements:
Sinsei, an amazing F3 Pax who is also blind is leading his VQ at #F3Peak51 tmrw morning. Lets cheer him on. One Brave, Strong, Fearless dude. https://twitter.com/jasonackiss
There were 11 guys standing around in the parking lot next to Regal Stonecrest cinemas. At 5:30 we started to work out. Here’s what we did.
The Thang:
Mosey across Elm Lane to the bottom of the Murderhorn. Turn around immediately and run back up and to the launch point for a warm up COP.
SSH X 20
IW X 20
10 OYO Merkins of each type with plank in between(diamond, regular, left leg up, right leg up, wide)
10 Side lunges
Set of seven’s on the hill
Burpees at the bottom, backwards walk up the hill, squats at the top.
Freddie Mercury waiting for the six.
Jack webb abs. 1 whale kick + 4 lbcs, 2 whale kick + 8 lbcs, ………..11 whale kicks + 44 lbcs.
Line up at the edge of the parking lot.
Bear crawl/merkin ladder: Bear crawl 2 parking spots and do 2 merkins. Crawl to more spaces and do 4 merkins. Continue pattern until the next street light.
Lunge/squat ladder. Same pattern but with lunge walking with squats at every other line.
Burpee suicides: Run to the 2nd line, 1 burpee, run back. Run to the 4th line, 2 burpees, run back……Run to the 14th line, 7 burpees, run back.
Wait for the six while doing rosalita and flutter kicks.
Mosey to the movie theater wall for 1 minute of people’s chair. 1 minute of people’s chair with arm raises, 1 minute of balls to the wall.
COT
Moleskine:
YHC was expecting a low pax count today due to the rain and the impending mud run on Saturday.
YHC took a quick warm up lap to start the day to the Murderhorn just to give the pax a little scare.
It’s been 2 years since YHC joined F3 and it is always an honor to lead.
Announcements: The bus for the mud run leaves at 5:15 from South Charlotte Middle School.
Pray for pax who are struggling with their health; Zip A Dee and the brother of Chelms and Abacus.
9 men decided to trust YHC to carry the highly engineered and scientific mantle that is Bratwurst’s Swift workout. From the good 2ndF and winded recovery sessions, we got the job done and then some.
The plan was easy (in theory),
1) Warmup 1 mi and do dynamic stretches (PAX choice although no one wanted to be blamed for choosing a ridiculous looking one so back to Q’s choice #don’tmindlookingrediculous)
2) Run a hilly stretch of Ballantyne Corporate Place (Brixam Hill to Premier Deck) – 4 x 0.75 mi at Threshold pace w/ 2 min rest
3) Move to Bull Ring for 4 x 200m at Repitition Pace (1 mi race pace) w/ 200m jogging rest
Total of between 5.8 and 6.3 miles were covered during the course of the workout.
Moleskine:
This was the first time in all of history that Swift had more PAX than Bagpipes (9 vs. 6). Perhaps, Swifter’s are more hardy in the rain? Perhaps, the impending mud run has people in a running mood? Whatever the reason, it will go down in the annals of Tuesday workouts.
There were a bunch of beasts out there today. Silk paced himself early to completely dominate the last 200m interval passing all PAX like they were standing still. All this was done with that smooth glide of a run. Silk like? Dominant. This smooth speed will serve him well in case a bear or mountain lion visit him on his upcoming field exercise with his reserve battalion.
Brushback also had a beast-like demeanor on the 200m intervals and was pushing the pace to new levels. This appears to be his #wheelhouse. It was also interesting hearing the source of his F3 name during one of the cool down jogs. Let’s just say, don’t step up to a little league plate with this guy on the mound. Nuff said…
Haggis was, as usual, running at high rates of speed while arguing about the relative topography of the chosen course. Although everyone grudgingly admitted they liked the rolling hills of Ballantyne Corporate Place for the long intervals, they pack a hardy punch since they end both ways with a strong uphill.
Rock Thrill was getting one last hard session before Saturday’s Racefest. We wish you luck brother. It seems like some PR’s may be in the cards the way you were moving over the hills today.
Tootie, Strange Brew, Chipotle, and Hard Hat seemed to be pushing each other hard this morning. You could almost smell the iron sharpening iron out there! Thank you to Strange Brew for actually knowing how to properly program a watch and enforcing the 2 min rest periods. We needed them!
Men, the mud run is upon us now. The hay is in the barn. Bratwurst’s scientific plan has prepared you. Enjoy the taper into the weekend and dominate on Saturday.
6 SOBs launched at 0530 from the Vine Restaurant at the Ballantyne AO for a little last minute mud run preparation in the rain. Here’s what we did:
The Thang:
COP – SSH X 15, IW X 15, Merkins X 15, Mountain Climbers X 15
We headed over to the bull ring for some mud run training.
Each interval is ¼ of a lap around the ring. Plank to wait for the group and give instructions. The goal, focus on form, sprint ¼ of a lap, this is not a mosey.
Repeat the loop around the bull ring again and head over to the short wall next to Locke ness
Short Wall work – Dips X 20, Durkins X 15, LBC X 20, Dollies X 20, Heels to Heaven X 20, Dips X 20,
COT
Moleskin:
SOBs must be taping for the big mud run this weekend or their scared of a little rain. Either way, we had 6 great guys working hard at Bagpipe this morning. Not sure what it is about the workout this morning because YHC is smoked. It might be the excitement for the big race this weekend or just the humidity.
As always, it was a pleasure leading the men in The Gloom.
Announcements:
Convergences – The Brave is converging with Centurion
Pay for the Bus and Sundries ASAP – http://f3nation.com/2015/03/26/area-51-2015-spring-mud-run-everything-you-need-to-know/
Bus to the Mud run will leave South Charlotte Middle School at 5:30am on Saturday morning. Don’t be late.
Twelve men decided to ignore the warnings and the rain and posted at #F3FastTwitch on this beautiful Tuesday morning. A quick scan of the Pax and it was determined no FNGs. Just grizzled veterans. The disclaimer was given and off we went down WoodFox.
We did a mosey jog towards Rounding Run Rd. The instructions were given to find a partner of similar size and speed as we ran. Once we got at the intersection of the Rounding Run Rd loop we stopped for a series of warm ups. Butt kickers, high knees, walk on toes and heels inside, outside and regular. One gradual acceleration to get the legs warm.
The Thang:
Partner one ran one direction down Rounding Run Rd and partner two ran the other way until they met. Once they meet they do the called exercise. Partner one does sit ups while partner two holds in plank on partner one’s feet. The small twist was they must hand slap at the top of each sit up. Do ten total and then flapjack. Once the team has completed the exercise each partner returns the way they ran. Once back at the starting point you job back to the six until everyone has arrived. Once everyone is back you do partner bench presses. Partner one planks while partner two grabs partner one’s ankles and bench presses ten times total. Flapjack. We did this set four times total. After two sets we switched to new partners but did the same exercises.
Once we had completed our Round Run Rd circuit work we moseyed over to Rising Meadow Rd for sprints. Get back with your original speed partner. The exercised called for each team to sprint to each lamp post and back with a total of four lamp post. At the bottom of the hill, which was the starting point, each team does hand slap burpees. Starting at five and going down after each sprint.
Plank while waiting on the six.
Mosey back to the AO and that is it!
Moleskin:
There was some questioning of the Q this morning: “You do this at that other work out,” “We’ve already done hill work,” “This doesn’t look right.” I was not deterred.
Great effort by Mr. Brady pushing the whole time and then ceremoniously ringing out his soaked shirt at the end. Spring is here boys!
Haze must have being feeling swoll up from his workout yesterday because he blew by me at one point mocking me.
Flutie Flakes gutted it out with shin splits. You couldn’t tell because he was getting around Rounding Run with no problem.
Great seeing Chelms out. We are all thinking about your family and your brother. He is on our mind and in our prayers.
Semi Gloss made his return to #F3FastTwitch. He was asking in the beginning “where are going because I’m going to be slow.” Your not #BRR ready yet but your also not as far as you think.
It was good seeing #FreeRange out this morning; Hops, Purple Haze and Spackler. I guess we will be carrying the team this year since I never see TR or Radar anymore.
Great send off Hops and Flutie this morning.
It was a good showing by Glass Joe. I know he had to take a plane, helicopter and taxi to get here but hopefully it was worth it.
Garbanzo continues to show up to running work outs and continues to get stronger. Funny how that works. I appreciated partnering up.
Horsehead stayed true to form by consistently coming up with astute observations. It is always nice to have some levity in the group.
Sanka was always in the front of the Pax on Rounding Run and during sprints.
Thanks for the opportunity to lead. Hope everyone enjoyed it. I did. Have a wonderful day and make sure you tell people in your life how much you appreciate them.
Announcements:
Sign up and donate.
Possible convergence tomorrow with #F3Anvil and #F3Deathvalley in honor of Zip A Dee coming. Check Twitter for updates.
Since Bratwurst is off on his European gallivant, Swift is left in the questionable charge of YHC. Don’t worry, he has left instructions so we will not get too far astray. (The science is still sound).
Here’s the plan:
1) We leave the parking lot of the Vine restaurant in Ballantyne at 5:15 am. After jogging moderately and enjoying some preliminary 2nd F, we will do some dynamic stretching.
2) We will suddenly arrive at the corner of Ballantyne Corporate Pl and Brixham Hill Ave, this is where we begin to work. We will run at Threshold Pace 0.75 mi toward the Premier deck rolling into a recovery jog at the first entrance. After recovering ~2 minutes, we will run back to where we started (0.75 mi). Again rest 2 minutes and repeat this set one more time. (Total 4 x 0.75 mi)
3) After the final 2 minutes rest, we will enter the Bull Ring to complete 4 x 200m @ Repeat pace with 200m jog. This is one quadrant on, one quadrant off repeated for 2 full laps (you do the math).
At this point, our legs should have a warm feeling and we should be ready to return to COT triumphant.
Find your Threshold and Repetition pace at http://runsmartproject.com/calculator.
We gathered around a non-existent shovel flag since Hops was not there this morning. Not sure where he was, but it could not have been better than DMZ on a 50 degree morning. After a half-hearted disclaimer, we were off…
The Thang:
Run from Carmel Road Park to the entrance to Mountainbrook (Mill Pond Rd.)
–Russian Twist x 20IC to gather the pax
Run down Mill Pond and stop at every street on the right to do 10 merkins (total of 12 lights). Stop at the fork.
–LBC x 25IC
–Heels to Heaven x 20IC
Run to Mountainbrook Pool
–THE Dip x 12IC on brick wall next to pool
Partner up for the following:
–Do 10 pull-ups
–Partner carry to end of field (100 yards)
–Do 10 Dumbocrats (flapjack) (#1 planks and does 10 power merkins while #2 does 10 partner derkins, flapjack)
–Partner carry back to start (100 yards)
–Repeato
Planking exercises to gather the pax
–THE Dip x 12IC on the brick wall next to the pool
Run back fork in road and up Mill Pond
–Run back up Mill Pond and stop at every cross street for 5 burpees (4 stops). Stop at Haverstick Rd.
–Flutter x 20IC
–LBC x 20IC
Haverstick
–Run down and up to top of Haverstick, do 20 Knee Ups
–Run to bottom and do 20 Knee Ups
–Run back to start for 20 Knee Ups
–Wide Arm x 10IC
–Diamond x 5IC
Run back to Carmel and back towards start
–Stop at corner of Knapdale for Russian Twist x 20IC to gather the pax
Run to Church at Charlotte for suicides in parking lot
–Run to first median and back, 10 merkins
–Run to second median and back, 10 merkins
–Run to last median and back, 10 merkins
–Dolly x 20IC
Run back to Park for COT
Moleskin
YHC decided to go find some pull-up bars. Decided on Mountainbrook Pool to get in some milage (its 1.1 one way from the park to Mountainbrook Pool). Leading off with 120 merkins down Mill Pond was killer. If you count the IC merkins and dumbocrats, we did 220 merkins. Also, the dumbocrat is horrible. Did those bad boys at Sharktank last week and they suck.
Mill Pond is super hilly and the hill on Haverstick is quite large. Great place for BRR training. The original plan was to run a .5 mile loop at Mountainbrook Pool (Country Ridge to School House to Mill Pond) in 3 min. but YHC had to nix it in interest of time. Plus I didn’t feel like sprinting after the partner carries. Babyface asked if I had to write the workout down on a piece of paper #Weinke. I said it was all in my mind just like Nacho Libre…https://www.youtube.com/watch?v=nTOUiTegqrA
Babyface provided the quote of morning. Asking Winterplace if he could run a smoother while he was being carried. Sounds a little weird at 5:45am.
Kirk pointed out that YHC did the merkins and burpees OYO instead of IC because my form stinks. Why, yes. Yes that is correct. #Strategy
Not really much chatter this morning, everyone was just getting after it. Especially Semi-Gloss in his fleece pullover…
Put in 3.3 miles this morning. Great work by all.
Announcements:
Pay the bus and sundries fees if you are doing the Mud Run.
Thanks Hannibal for great prayer.
11 men made the right decision to show up at Day Zero to witness greatness be born with Garbanzo making his Virgin Q. With the virtual shovel flag firmly planted in the cloud, here is how it all went down:
Garbanzo Q:
Lap around the track to Basketball Court for COP:
Run one lap around the track and back to the court:
Run one lap around the track and back to the court:
Run one lap around the track and back to the court:
Prohibition Q:
Run to Yellow Rose parking lot for Mud Run circuit – partner up:
Rinse & Repeat
Mosey behind Yellow Rose to the big flat wall of Tuesday Morning:
Mosey back to school and around the front to the smaller play ground & break into 2 groups:
Fence Hop all the way down (scratched due to risk of injury)
That’s the ball game!
Ye Naked Moleskin:
Announcements:
8 MEN embraced the Gloom of Ballantyne to start the week off right by moving some heavy metal.
No FNGs so quick disclaimer was given and off we went.
Clearly YHC hasn’t been to Foxhole in a while – couldn’t find the playground – it had been moved. Finally found the playground with the help of the regulars.
Warm-up.
Around the world x 5 in both directions
Figure 8 x 5 in both directions
Good Mornings x 10
Prying Goblet Squats x 5
Halo’s x 5 in both directions
all pax warmed up and ready.
The Thang:
Channeling YHC’s inner Pavel – we did ladders and pull-ups. Angry Man music provided by YHC.
1 C&P (clean and press) (R&L)
1 Pull-up
2 C&P (R&L)
2 Pull-ups
3 C&P (R&L)
3 Pull-ups
4 C&P (R&L)
4 Pull-ups
5 deep goblet squats
Rinse and repeat for a total of 5 complete ladders = 100 C&Ps and 50 pull-ups
Then the finisher:
10 minutes of swings and/or snatches – your choice – working at 60 – 70 % capacity
2 TGUs per side
Mosey to parking lot for a little KB instruction
Side Press
Pistols
Finished
distance covered – just over 0.0
NMM
Great Crew today – thanks Chanel for the chance to Q – really enjoyed starting the week with this workout. Welcome Site FNG Dear Abby trying out his new bell. Keep coming back.
C&P is a great exercise to load up some weight and get stronger.
Also, YHC was reminded that while Korn is good angry man music – to the Hate Hates, its still older music, when Dear Abby said one Korn song was one of his favorites when he was in elementary or middle school…Point take YHC is old and was also the WD of the workout…ouch.
C&P ladders aren’t complete smokers but will make you stronger and definitely give the arms and shoulders a workout. Adding in the pull-ups then finishing off with the 10 minutes did make it more of a smoker than YHC originally intended – but everyone was crushing the ladders this am and we got thru them fast than expected. Solid work.
Some notables – Brown providing guidance on the hip hinge for the swing by comparing it to how he picked up women during spring break (you will need to ask him for more details). Chanel and Mighty Might both crushing the ladders pushing 60lbs today. Solid work brothers. Chippy – cobains for making fun of the 35lb KB once YHC found out you had back problems. Solid work. Dear Abby and Fire Hazard were doing great and learning the proper form on the swings, snatches and C&Ps. Madam was all business crushing this workout in typical MT fashion.
Enjoy working out with this solid KB crew. Thanks for the opportunity to lead – it was a privilege. And YHC is still looking for a softer place to do TGU’s – unless its a yoga mat there isn’t one.
Thanks again brothers.
Announcements:
Sign up for Golf – Brown is prize Q and sounds like we are hooked up
Pay for Mudrun sundries
Chanel has lined up some solid Qs for the next month or so – great chance to learn some new moves with the KB and get better at the ones you already know – come on out. Its a great AO.
Thats all YHC has – shout out if anything was missed.
Champagne Out.
15 SOB’s showed up for the advertised block party, hopefully all left a little stronger. YHC brought 20 blocks weighing 28.7lb good old fashioned cinder blocks, the goal was not to let the block leave your side for 60 minutes, mission accomplished. Disclaimer given and off we went.
Short mosey (WITH BLOCK) to Wells Fargo parking lot for COP
In Cadence
20 X SSH
20 x IW
20 X Merkins
15 x Low Slow Squat
The Thang
Very short jog to opposite end of WF lot with block for the following
Round:1 Sprint 75 yards with block 10 merkins, sprint back 75 yards 10 merkins repeat until all PAX reaches 100, exercise performed in cadence with block at all times
Round :2 Sprint 75 yards with block 10 Dry Docks, sprint back y5 yards 10 Dry Docks repeat until all PAX reaches 100, exercise performed in cadence with block at all times.
Round:3 Sprint 75 yards with block, 10 Derkins on block, sprint back 75 yards 10 Derkins repeat until all PAX reaches 100, exercise performed in cadence with block at all times.
10 burpess OYO sprint lap of Wells Bank Building with block hold plank until done.
20 jump over block spring lap of Wells Bank Building with block hold plank until done
10 LBC spring lap of Wells Bank Building with block.
YHC decided to perform wall work with block headed to the teller wall of Wells, Freely quickly pulled site Q disclaimer that police would here in less than 5 minutes if PAX touched that wall, no problem mosey over to Grill Restaurant wall fro the following;
Peoples Chair hold block straight out hold for 10 seconds, rest hold for 20 seconds, overhead press with block to 20, bicep curl 20, hold block for 20 seconds. Mosey back to WF fro finale.
Split into teams of 3, partners 1 & 3 head to end of parking lot, partner 2 stays 75 yards away for relay race (with block) until each partner gets back to their starting point. Confused yet, the PAX picked this up very easily.
Round: 1 non runner performs LBC until it there turn is up sprinting with block.
Round:2 as above this time non partner performs the dolly and each runner performs 10 merkins before taking off
Round:3 as above this time non partner performs the flutter and each runner performs 10 derkins before taking off.
Round:3 as above this time non partner performs low squat and each runner performs 10 burpees before taking off.
5 minutes left 10 burpees quick lap of WF building. mosey back to AO, load truck up with blocks and a quick round of LBC and 30 seconds of all you got merkins.
Great effort today, the PAX really bought into working out with the block so much Parfait decided to bring his along for coffee and a bagel. Mighty Mite & Haggis had there normal battle of who’s the toughest SOB, Beebo really pushed it out there today he’s getting stronger every week, Parfait, Wild Turkey and Commish keep pushing brothers you are getting stronger. Loogie & Fireman are ready for the mudrun and Chipotle is ready for the BRR. Glad to have my sidekick back from New Zealand, Outback enjoys giving me hard time.
Announcements:
Mud run next Saturday, Zipede fund please donate, YHC took us out with a porayer for my daughter’s computer teacher & school crossing guard Mr. Jeff Aten who suddenly had a heart attack and passed away while working out last week at Marvin High School while his daughter was playing Lacrosse. Keep the family in your prayers and hold ours a little closer over Easter Weekend,
Mr. Bean