The SF was planted, 10 pax including 1 FNG and one site Q via mountain bike were disclaimed by Baracus, and then launched another Saturday morning assault on The Rock.
The Thang:
Baracus Q:
Hops Q:
Quick run over to the picnic tables for the following:
Jump up x 20 OYO
Chilcutt
1-Legged Squat x 10R & 10L IC
Jump up x 20 OYO
Laettner
Dancing Chilcutt x 13 IC
Jump up x 20 OYO
1-Legged Squat x 13R & 13L IC
Run to Rocks near baseball field. Grab a good sized one for the following
Slow Squat w/ rock x 13 IC
Overhead Press w/rock x 13 IC
Drop Rock
CDD x 10 IC
Good morning w/rock x 13 IC
Worthless Bicep curl x 13 IC
Run to launch lot for Mary
Slow Flutter x 13 IC
Freddy Mercury x 13 IC
Makthar Ndiaje x 13 IC
Knee Up x 10 IC
Cumberland County Viaduct x 13R. Flapjack. x 13L IC
Russian Twist x 13 IC
Then Udder soiled himself, and YHC had to bail and end it a minute early. Mercy!
COT
Ye Olde Moleskine:
Good effort by the pax. Special welcome to Wings – come back soon brother. You kept up quite well for your first post.
Gummy had to be called out in COP for modifying poorly. Being on IR is no excuse for lollygagging.
YHC was hurting something fierce during the suicides with H-R merkins. #pencilarms
T-claps to Baracus for calling that unsavory concoction.
Not only did Udder bring a premature end to the Mary session with his vicious crop-dusting; I was certain something had S*^% under one of the picnic tables during our Jump Up, Squat session, but Udder later claimed that SBD as well. #wipe #muddydrawers
Good to see Ray Charles back at The Rock.
Flipper, Taffy and Iron Horse were out front quite a bit and Cable Guy is clearly getting stronger with his consistent posts throughout the week.
there were announcements: Zip – contribute if so inclined – check with Horsehead for details
MudRun teams need some replacements.
Great workout as the weather stayed warm (61 degrees at launch) for most of the time but dropped like a rock by 10 degrees with a drizzle and wind. Kudos to the PAX for bringing their A game this morning as we did a variety of stations and covered a lot of ground at a brisk pace. I almost confused Chipotle with Frazier today….Chippy is starting to look like a runner!! Tomorrow at Stonehenge, which has the same launchpoint as the Brave, promises to be ugly as Mic Check is on Q and he didn’t post this morning…a rested Mic Check is bad news for tomorrow’s PAX for sure!!
Warmup: Mosey on long straight parking lot to the left of Einsteins and back to the corporate park. Circled for warmup: SSH X 10, Merkins X 10, Squats X 10, Mountain Cl X 10, 8-Count Burpee X 10. Mosey to knee wall / fountain area…
Workout: Derkins X 15, Dips X 20, Knee ups on wall for abs X 20. Bear crawls to street (about 30 yards). Mosey 1/4 mile to lake and the grass hill.
10 sets of Merkins X 15 reps for 150 total; in between each Merkins set we ran hills (X 4), laps around the lake (X 3), and high knees up the steps (x 3).
Mosey to parking lot for Mary: LBC, Flutter, Dolly, Heels to Heaven – each set X 20.
Mosey to street for sprints: 200 yards @ 3/4 sprint pace; 100 yards @ sprint pace (Repeat each). Plank and 6 inches on the curb between sprints. Cone work: Start from plank position and run through cones placed in the parking lot. Backwards run, shuffle, lunge walk.
Run 1/2 mile to fitness trail; Dips X 10, pullups X 10, Burpees X 10. Repeat. Run to short steps by the lake for bunny hops, single steps, double steps, followed by plank at the top in the parking lot with 10 diamnond merkins. Run back to launch.
The tweet went out last night… Watch Lone Survivor tonight and embrace the suck in the gloom…
The Thang
Let’s mosey! And off to toward the elementary school we go!
Lung Walk past the school buses and then back pedal the length of the fence to the track.
COP
A little backwards but now we do:
SSH x 20
IW x 20
ok the real thang…
A quick explanation of Lone Survivor for some and what the Murph is along with the respect for that S.E.A.L team and this is how we will honor them.
What we will do is a mini or modified Murph
lap around track
10 pull ups
20 push ups
30 squats
No ruck? Add 10 reps to each exercise.
We will do this for 30 minutes GO!
Times up lets mosey back, a little lunge walk and then the rest of the way just in time for a quick round of Mary
Flutters x 20
Freddie Mercury x 20
COT
Moleskin
My goal was to find something for everyone and that includes Drop Thrill and I using the ruck.
Well DT was not feeling well and there was a little mention of a possible Dora sighting but neither happened. I rucked anyway. I think it was a smoker for everyone, not much mumble chatter. Simple and effective, what else can you ask for.
So YHC planned most of the workout after ones that I have done in my hotel room, usually in the middle of suffering through jet lag and the workout is done primarily to help get over the time difference. Well we had 13 men get after the 0530 start time to get their bodies moving and blood flowing and it went something like this:
Short jog around small track x2
Field in front of school for;
SSH x 25
IW x 25
Burpees on Q count x 10
Dips oyo x 20
Burpees on Q count x 9
Elevated CDD’s oyo x 10
Burpees on Q count x 8
Squats oyo x 20
Burpees on Q count x 7
Dips oyo x 20
Burpees on Q count x 6
Elevated CDD’s oyo x 10
Burpees on Q count x 5
Squats oyo x 20
Burpees on Q count x 4
Jump ups oyo x 10
Burpees on Q count x 3
Flutter oyo x 20 (per leg)
Burpees on Q count x 2
Jump ups oyo x 10
Burpees on Q count x 1
Flutters oyo x 20 (per leg)
mosey to playground equipment
partner up for partner AMRAP pullups + 2
10 derkins
Flapjack
Repeato
Mosey to small football field
bearcrawl across field
crabwalk back
mosey to school wall
wall sit x 2 (second one includes arm raises)
btw x 2
modified wall sit for hip/groin flexibility
mosey to small track for 4 corners with 10 merkins/corner
mosey to parking lot
Flutter x 20
Sid-The-Kid x 10 each way oyo
now it’s 6:15 and time to quit
Had a blast Q’ing at Hydra for the first time, it is an AO YHC knows well due to work at Ascent but this crowd was great, although YHC learned that the instructions for the pullups should have been doled out in pieces as the entire routine was too much at one time, tclaps to those that did extra credit. Was great to see Skywalker out there, missed you brother, so glad you’re back. Strong effort by the crew, many were doubting the viability of much of the workout of being done in a hotel room, minus the mosey and run portions (kept to a minimum), you can pretty much do everything else (minus the pullups usually and the animal movements) in most hotel rooms if needed, just saying.
Announcements:
Zip-A-Dee move help is needed as are donations, see the e-mail or Horsehead and/or Countertop
Mud Run could still probably use a few guys to round out some teams.
YHC pulled into an empty parking lot 10 minutes before launch. BOG was the next to arrive followed by the rest of the PAX. There were 4 over achieving PAX who ran to the site (Mermaid, Dory, Sacagawea & the late arriving Scabby). YHC got a little “trigger happy” and the PAX departed before Scabby arrived. No worries as Scabby appeared during COP.
The Thang:
Run from launch to parking lot on 51 by McDonalds for COP
COP:
SSH x 20 IC
Burpee x 5 OYO
Merkin x 20 IC
Burpee x 5 OYO
IW x 20 IC
Burpee x 5 OYO
Shoulder Touches x 20 IC
Burpee x 5 OYO
Mosey to parking lot next to Palatine Hill & partner up
Partner 1 performs exercise while partner 2 runs to end of parking lot and back. Flap jack and partner 2 continues exercise while partner 1 runs to the end of the parking lot and back. As a team both partners complete the number of exercises called out
Round 1: Merkins x 100
Round 2: Dry Docks x 80
Round 3: Elbow Planks (1 round each)
Mosey over to the base of Palatine Hill
Run to the top of Palatine and do 10 “Polish” Get-ups. Run down side of hill and around to the base and do 15 Squats. Total of 5 rounds. After round 2, modified to 5 “Polish” Get-ups and 10 Squats.
Mosey over to parking lot next to Cabo’s Mexican Restaurant for one round of reverse suicide runs.
Run to launch lot
5 MoM:
LBC x 40
Heels to Heaven x 20
Flutter x 20
X’s and O’s x 10
Elbow Plank – 1 minute
Moleskin:
Strong group of men today at #F3Centurion. YHC tried to fake out the PAX by running past Palatine Hill. There was some chatter when “Polish” Get-ups were announced. YHC did not realize they are actually called Turkish Get-ups. The PAX avoided all fire ants and the heavy rain which is was a plus. Sending our best out to Rip Curl who pulled a muscle during the work out.
Announcements:
Remember that there is more to F3 than just the 1st F. Explore opportunities to participate in 2nd and 3rd F groups.
Volunteer Opportunity – Brookstone School is looking for volunteers to tutor, read and spend time with its students. Hannibal has details if interested.
9 men met at Charlotte Christian School for a fun-filled morning of running, pull ups, kettlebells, etc. I had asked the PAX in the Thursday night pre-tweet to bring their favorite kettlebell, but apparently no one at Joust actually uses Twitter. Thankfully, I have four and Joker had his M’s (why else would he have a 25 lb. kettlebell in his car?).
The Thang:
Grab the KBs and mosey to the field above the bleachers. Drop kettlebells and run down to the 50 yard line.
COP:
Next, we did a walk through of the morning’s circuit. There was a lot of mumblechatter as we didn’t actually perform any exercises during the walkthrough. However, once the workout started, there was very little mumblechatter. Here’s the circuit:
The goal was to complete 5 rounds or stop at 6:10. Most of us got 3+ rounds done. Lobstah Roll and Joker were at 4-5.
6:10 – plank up near kettlebells and wait for PAX to gather. RAH, RLH, Regular, LAH, LLH.
Grab kettlebells and mosey back to the start point for a little Mary
COT – Thanks to Smokey for taking us out.
Moleskine:
– YHC designed this workout to keep everyone working hard at their own pace. The speedsters would do more and the Clydesdales would do less, but everyone would be in constant motion. The PAX didn’t let me down as everyone was pushing hard all morning. It’s always an honor to lead such a great group at Joust.
– Lobstah Roll and Joker led once YHC took the training wheels off. They bailed before COT, presumably to get their weekly blood transfusion from Superman because they were flying out there.
– #Kotters to Shockoe Bottom, who has been on IR for a while. It was great to have you back out there and hope to see more of you.
– Good to see Strange Brew, fresh off of his travels to Asia. To avoid congestion at any of the workout stations, he ran the course backward. #CrazyCanadian
Announcements:
– Please consider making a donation to help Zip-a-Dee with his medical expenses. Assistance is also needed in moving him tomorrow. Please reach out to Countertop or Horse Head if available.
– Mud Run bus and sundry payments are due. Sign up now to reserve your space. There are also a few teams looking for a 4th if anyone is interested in the premier CSAUP of the Spring. See the website for more information.
12 men shook off the thoughts of fartsacking this am and set out to sharpen their running skills at the Turn. After a couple of arrivals right at the wire, we set out of the parking lot headed for the boardwalk.
We started with a nice casual pace for the first mile as everyone warmed up and got some good fellowship time in. After about the first mile we stepped up into more of a marathon pace as we cruised right past the Johnston Road Entrance. Continued down the boardwalk for about another mile before turning around and heading back to the Johnston Road Entry. Once we got back to the Johnston Road Entrance we regrouped and set out on a progression run back to the Bevington parking lot. The plan was to get progressively faster with each quarter mile by trimming 5 seconds off your pace with every quarter mile.
Moleskin:
Everyone seemed to enjoy the warmer weather and the opportunity to get back to the “flat” land of the greenway. There appeared to be some nice chatter amongst the PAX as we began our run. As the tempo picked u:p Rock Thrill found his way to the front and set the pace for the tempo run. Saw no otters this time, but we did wake up a few deer.
Once the progressive run began, Honey Bee and Rock Thrill took off and really pushed the pace. Even though YHC warned the PAX about starting too fast I fell into the trap and did just that. Thanks to Sanka and Cheddar for helping to push to the end. Everyone really embraced the progressive run and made for a nice finish to the workout.
It was great seeing so many Devils Turn regulars back out along with some frequest visiting PAX. Nice work everyone.
Announcements:
Check out the mudrun, F3 Golf Tournament and third F at Ballantyne on Wednesdays at Einstein Bagels.
Posted on behalf of Insomniac.
COP:
The Thang:
Backwards Jog/Lunge walk to rear parking lot
Mosey to Track
Partner up in 3’s 2 Stations – 1 @ each end of the track: AMRAP Merkins/Chin-ups x 4 (or 5) circuits; plank til all are done
While 2 pax exercise, 1 pax running
Mosey to Field
Circuit Work
Keep your partners, form a line; Wheelbarrow to fence and back – 3 exercises; plank till all are done
Mosey to wall for People’s Chair (AKA “The Semi Gloss”)
3 rounds with arm raises x 50 and some 10 counts mixed in. (Q somehow loses count…. Again.)
Step Ladder BTTW
As far up as you can go – 1 derkin (ladder only had one rung)
Mary
MOLESKINE:
Thanks for making my VQ memorable and honorable. It was a pleasure to watch you boys work. Patience appreciated. Mumble chatter was plentiful; maybe we weren’t working our shoulders enough. Tclaps for the teamwork that evolved around the chin-up station. The wheelbarrow line kept moving further and further from the fence… you guys are beasts!
ANNOUNCEMENTS:
12 of South Charlotte’s iron slingers descended upon the friendly confines of Elizabeth Lane Elementary for their weekly helping of MeatHead. Lots of bells and a few new faces in the crowd for today’s beat down. With FooFighter Pandora Radio playing from the glow in the dark speaker I borrowed from my 2.0 – we got started when the clock struck 5:30. Quick disclaimer and away we went.
Warm Up:
SSHx20 – 20 two handed swings OYO
IW x20 – 10 Cleans Each Arm
Stagger Merkin Rt on Bell x10 – 10 Snatches Each Arm
Stagger Merkin Lft on Bell x10 – 10 Shoulder presses Each Arm
The main Event: 50/20Rule (merkins or LBC were the recovery)
Goblet Squat x50/20 merkins
2 handed Swing x50 / 20 merkins
Deadlift x50/20 merkins
1 handed alternating Swings x 50 total /20 merkins
Teabag Squat x50/20 merkins
Extra Round of Merkins for those finishing Early
Cleans x 50 total /20LBC
Snatch x 50 total /20LBC
One Arm Shoulder Press x 50 total / 20LBC
Extra round of LBC’s for those finishing Early
Partner UP Like Bells – Head to Pull UP BARS (sorry about the mud)
P1 – 10 Pull Ups 10 Knees to Elbows – P2 Double Swing X 2 Rounds
P1 – 10 Chin Ups 10 Knees to Elbows – P2 Double High Pull X 1
30 Swings rounded us out at exactly 6:15.
Announcements:
F3 Golf – sign up (MeatHead is sponsoring a hole and can use some assistance – see Brown or HighTide for details)
Donations for Zip – see email for link and details
Ray Charles took us out with a reminder of what’s most important.
Moleskin:
Great group out there this morning with nearly perfect weather. If you want to get stronger – come to meathead or any of the other gear workouts w/in Area51, they flat out work. The goal of today’s workout was to create constant movement with little to no rest. This should provide great training for the Kettlebell Pentathalon which will likely resurface in a few weeks. Anyone who has completed the pentathalon in recent weeks knows you need to increase strength and endurance in order to see significant gains over your first round numbers. We front loaded the leg work which was very evident by the time we were launching into snatches and single arm presses. I heard a few folks remark that they didn’t have a lot of leg drive left by this point in the workout. Not a ton of chatter from my vantage point outside of a lot of heavy breathing. Everyone was getting after it this morning and as always it was a pleasure to lead at Meathead. If you’re not sore yet – you will be by tomorrow (the deadlifts will make sure of that).
The F3 Shovel Flag was planted and 22 SOBs wanted to see if they could handle what YHC could dish out. Here’s what we did.
The Thang:
COP:
SSH X 15
IW X 15
Merkins X 15
Mountain Climbers X 15
Run to the Rock pile at the bottom of the Murderhorn, grab a rock, upright rows to wait for the six.
Rock work – Curls X 15, Diamond Merkins on rock X 5, Squat X 15, Diamond Merkins on rock X 5, Press X 15, Diamond Merkins on rock X 5, Tricep extensions X 15, Diamond Merkins on rock X 5,
Run to the top of the Murderhorn, turn around and run to the six and at the top together, then do 10 Burpees OYO to recover.
Mosey over to the hill/parking lot beside the movie theater.
7s with hill – 6 Burpees at the Bottom, 1 Squat at the top; 5 Burpees at the Bottom, 2 Squat at the top; etc.
Back to the hill Bear Crawl across the parking lot and backwards bun back
Crabwalk across the parking lot and backwards run back.
Hair Burners Relay Race – Line up in five lines for Hair Burner Relay race (Front to back). Relay race circuit was done 3 full times.
1st PAX does hair burner across the parking lot and back
2nd PAX does Squats until hair burners are complete, rotate to hair burners
3rd PAX does Merkins until hair burners are complete, rotate to Squats
4th PAX does WWIIs until hair burners are complete, rotate to Merkins
5th PAX runs up the hill does 5 Merkins and rotates to WWIIs
Run over to the wall – Donkey Kicks X 30 OYO; People Chair with press X 30; Balls to the wall press X 10
COT
Moleskin:
There was a fun group at Rebel Yell today. Mumble chatter was pretty high until the hair burners started. The rock work was inspired by my friend @F3Chanel over at Foxhole on Monday mornings. He’s there to help the PAX buff up for summer so I thought I would do my part.
Hair Burners hurt. Period. It’s a full body workout that starts with the lower legs and hurts all the way up your arms. Heartbreaker was freaky fast during hair burners. He smoked everyone he ran with this morning. I need to post with him more often.
It was great to see Mic Check out in the Gloom. I started to think that he forgot the locations of the AOs.
Great work by everyone today. It was a please leading the men of Rebel Yell.
Announcements:
Donate to Zip-A-Dee
Pay for the Mud Run and Sundries. – http://f3nation.com/2015/03/26/area-51-2015-spring-mud-run-everything-you-need-to-know/
See Strawberry to sign up to Q Rebel Yell