WELCOME BURPEES & THE PAIN CIRCLE (SAID NO ONE EVER!!)
Nothin’ could be finer than to be with 8 PAX in the Glorious 26 Degree Frosty F3 Outland Sun Valley Middle Carolina Gloom on Saturday Morning??? Ummmm… EL HORSEHEADO WOULD YOU SAY WE HAVE A PLETHORA OF BURPEE-O’S?? Answers Below!!
The morning began with a 6am Pre-Workout 5 Miler led by GJ, EE, and DT to get things going! All accounted for, Begin Beatdown:
COP – HH on Q
35 x Side Straddle Hop IC
20 x Imperial Walker IC
15 x Good Mornings IC
15 x Mountain Climbers IC
THAT THANG
HH – “2 Options, Running workout or Non-Running workout??”
Mumblechatter amongst PAX
HH “OK Let’s Mosey”
Mosey to Practice Field
HH CALLS – 100 BURPEE CENTURY SET – Si, El HorseHeadO, We have a PLETHORA of Burpees
10 x Burpees in 60 seconds, Jog 5 Yards, followed by 30 seconds rest.
Repeato 10x = 100 Burpees!! SOLID!
Mosey to Baseball field for a little Mary Ab-O-Rama
15 x Flutter IC
20 x LBC IC
Mosey to EE’s Special Pain Circle with Varied runs along the Way!
Karaoke Left
Karaoke Right
Backwards Run
Forwards Butt Kickers
High Knees
Bear Crawl
Crab Walk
EE ON Q
Alright Fellas!! Time for 30 minutes of Pain Goes Like this:
15 Stations (Toys Including KB’s, Dumbells, Pack O’Shingles, Sleds, Plates, PVC Pipes, Mini-Trampoline, “Grandma’s Walker” Workout Center and Famous HH Tunes) – 30 Minutes – Sled-Burners are Time Keeper & Switch when complete
Station 1 – Horse’s Methane Sled-Burners – ~ 35 yards apart down and back(Time Keeper)
Station 2 – Counter Top’s 2-Handed KB Swingers AMRAP(various weighted KB’s)
Station 3 – Glass Joe’s Punch Out AMRAP (w/ 10 lb Dumb Bells as fast as possible)
Station 4 – Zip’s Whatever Yard Dash (~80 yards, forward up, run backwards back)
Station 5 – Turnpike’s New Jersey BombJacks – AMRAP
Station 6 – Hair Band’s Rockin’ Hair Burners – 45# plates ~ 35 yards apart
Station 7 – Double E’s “How Low Can You Go” Shingle Squats AMRAP w/ Bundle of Shingles Duct Taped
Station 8 – Drop Thrill’s Rockness Thrusters AMRAP – w/ 30lb Dumb Bell Ground to Overhead Thrusters
Station 9 – Donut Hole’s Speed Rope-A-Dope AMRAP – Speed Jump Rope
Station 10 – Shepard’s Burpee-Mania AMRAP – Yes More Burpees
Station 11 – Electric Slide’s Pipe Jump AMRAP – 3 PVC pipes ~ 3′ apart side jumps front back etc
Station 12 – Late Show’s Lunge Yo Legs Off AMRAP – Walking/Stationary Lunges w/ 2 x 25lb KB’s
Station 13 – Spielberg’s KB Flutter-Press AMRAP – w/ 25lb KB or 30lb Dumb Bell
Station 14 – Snowman’s Merkin-Mania AMRAP
Station 15 – Steak-Umm’s 6-Pack O’Abs LBC’s AMRAP
Finish off with 1 MOM
20 x LBC’s
Protractor Countdown – 90, then 60 down to 1
PAIN CIRCLE COMPLETE!!
MOLESKIN:
Excellent work by all today. HH’s Century Burpee-fest and EE’s Pain Circle proved to be an Xtreme recipe for a Burner workout! Not a lot of Mumblechatter amongst the PAX, but all performed at a very high level. Some speedsters on the Snow Sleds (Sled-Burners) (notably those under 9 years old) as well as some massive failure going on. Some have a deep hatred of these things by now. The 45# Golds Gym plates are still very sticky and that makes them suck-so-good even more!
ANNOUNCEMENTS:
– Electric Slides Wife progressing very well. Keep ES’s M and ES Family in your prayers.
– Drop Thrills mother still in hospital – Prayers needed for DT’s family and Mama DT!
– Continued Prayers for Zip! We are all Here for you Brother!
– Overdrive may converge 11/28 – More Info to Come
Always Enjoy Sharing the Pain of the Outland and Growing with you Gentlemen!!
Double E & Horse Head
Man Training at Day Zero
12 pax did what pax do. The place it was done was McAlpine Elementary. The goal of YHC and co-Q Jamboree was to bring some of this, a little of that, and a lot in between. We were striving for tired muscles and some good burn. It went something like this.
COP: SSH x 25, IW x 20, MC x 20
Mosey to Benches: Step Ups x 10, Broad jumps x 10, Jump Squats x 10 (2 sets)
Mosey to fields for Iron Horse Special: 40-Yd Merkin There & Back 20,19,18…4,3,2,1
40-Yard There and Back Pyramid:
Do 4 exercises at each side (Plank Jack, HTH, V-Sit, Dolly & Back) x 5,10,15,10,5
Partner Up for Prairie Fire Mary: L, C, R x 10
Hand off to Jamboree at the half way mark for his appropriately named 4 CORNERS OF P (Fast Mosey to each corner):
CORNER 1 (basketball court): 12 Makthar Ndiaye IC, hold 6 inches, 24 Flutters IC, hold 6 inches
CORNER 2 (far corner of school): With Rock 12 Deep Squats, 12 Overhead presses,12 Tricep extensions, 12 Curls
CORNER 3 (Right front of school): Wall Sit with 72 Air Presses IC
CORNER 4 (Left front of school): OYO 12 Double Merkin Burpees
CORNER 5: 12 Manmaker Merkins IC Hold 6 inches, 24 Flutters IC Hold 6 inches
CORNER 6: With Rock 12 Deep Squats, 12 Overhead presses,12 Tricep extensions, 12 Curls
CORNER 7: 24 Donkey kicks
CORNER 8: 12 HR Burpees
CORNER 9: 12 Rock Hoppers IC, Hold 6 inches, 24 Russian Twists IC
CORNER 10: With Rock 12 Deep Squats, 12 Overhead presses,12 Tricep extensions, 12 Curls
CORNER 11: Step ups 12 each leg, Wall Sit Hold L. leg up X 2, Hold R. leg up X 2, Hold 30 sec.
CORNER 12: 12 Burpees
Circle Back Up for Finale: Finish at b-ball court 24 Bicycles IC, hold 6 inches for 30 seconds
Count-o-rama: 1,2,3…10,11,12
Name-o-rama: Teddy, Dear Abby…Jamboree
Moleskin:
Well, it started with 11 strong and punctual men but finished with 12 eventually. Record tardy and coming in with such fresh energy (hate). The frozen ground caused some men to get tougher today though it took working through mumble chatter brought on by temporary weakness. The iron went to work and began to sharpen the iron and gloveless Garbonzo somehow forced out 200 merkins on the Iron Horse Special. This exercise was a real fan favorite and at 17,16,15 the pax began to call out form and other chatter to take their mind of the slow constant burn that was overtaking the shoulder and chest (and fingers). Legs, Chest, Stomach, Shoulders were all targeted and destination hurtfultown was achieved. By the halfway turn, YHC questioned if a Q has ever tapped out and went home when completing his part…what Jamboree added to finish certainly did finish and extract and use up ALL of what every pax had left. Great partnering Jamboree. You and I concocted an evil and merciless wienke.
A story was told by an un-named member of the pax about a Catch Me if You Can Game that was played on another un-named pax not at this workout who’s name rhymes with Riger Tag. This story involves the un-named pax to disappear behind a tree while Riger Tag went running and running and not catching and into some sort of barking and yawping at said un-named target. Who says we can’t have fun in the gloom? Classic!
Also, Stone Cold asks Radar how’s the “training” going? Not knowing what he was talking about I simply asked if the training was on how to be a man? Honest enough question. It was later found out that Radar is preparing for Kiawah Marathon that he and others such as Purple Haze, Frazier, Soul Glow would be running. No comment on the Spackler banter, aside from his being the host and there for the drinks. A very important role by the way. Fellowship is important man!
Oh, last how could we forget the Grab a Rock. After YHC has been getting back into the workout groove so was quite taxed at hand off to Jamboree. My rock caught some attention. I really thought it was appropriate and was modified to mirror how I felt at the moment:
Announcements:
Before recording… I forgot who is Qing next Saturday at DayZero (The Mouth & ???)
Christmas Party – 12/5 – SIGN UP, deadline target was 11/20, but can still get in
Joe Davis Run – Sign up
Church on The Street or Sunday morning 12/6/2014 at 6:30 AM. Older 2.0’s works.
Shoe Delivery to Charlotte Rescue Mission – we hit 400 shoes!
When the temperature goes down, the reps go up.
4 hearty and weather-proof men made the long steep climb out of the fartsack this morning, and were rewarded with a downpainment worthy of their Commitment.
The Thang
SSH x 25
Squat x 25
Merkin x 10
Mosey around to the Rock Quarry, find a friend (civilian counts)
Rock Squat x 20
Tricep Extension x 20
Bicep Curl x 20
Overhead Press x 20
Same cycle, count 15
Same cycle, count 10
Count 5, then back up by 5’s to 20.
Mosey around back of school, grab some wall
People’s Chair for 90 seconds, with alternate Left and Right leg up thrown in.
Cross bridge to Concession Stand
Today’s Special is 20 Box Jumps, 20 Derkins.
Buy one round, get second round free – (also known as Rinse & Repeat)
Run back across bridge, 60 seconds of Merkins. All you can do.
Cross bridge, 60 seconds of Burpees.
Cross bridge, 60 seconds of squats.
Cross bridge, 60 seconds of LBCs.
Cross bridge, head to football field.
Tunnel of Love- Line up shoulder to shoulder; Each man planks with high hips, one man crawls thru and resumes position at other end. Each man takes turns until Pax make it across field.
On track, run to far end for Heels to Heaven x 15.
Run back to start, Rosalita x 15.
Back outside stadium to side field hill for 11’s.
1 Squat at bottom, 10 Merkins at top.
Two Squats at bottom, Nine Merkins at top. Continue to 10 Squats, 1 Merkin.
Run across bridge (something different) to back steps of school.
Bunny Hop up steps, run around to back wall.
People’s Chair for 60 seconds.
Mosey back to bus lot for Mary
LBCs x 33
Bicycle x 25
Flutter x 25
Dolly x 25
Plankarama
Great to have Hot Pants and Intimidator out on this frosty morning. A reminder to all that we post rain or shine, in the dark, in the cold, in the gloom.
If the good Lord gives us a day, we will embrace it with a morning workout.
Rockorama got a little spun up, while YHC tried to teach a Philosophy major how to count.
He may need to retake the course –
11’s seemed to run on as site Q’s where running their mouths as much as running the hill.
Tunnel of Love was planned for a larger crowd, but the good news was we didn’t have to crawl as far.
Tell your friends about F3 Commitment, and help your new Area of Operation grow!
Snowflake
Back Blast – Joust – Fun Friday
17 faithful men showed up for a Fun Friday – many with shoes in hand!
COP-
5 burpees, 15 SSH, 5 burpees, 15 IW, 5 burpees, 15 mountain climbers, 5 burpees
The thang…
mosey down to track and began the tour of the campus…
Began with 10 LBCs, ran on track to bottom of grandma mtn, 10 heals to heaven, ran up grandma mtn to playground, 10 hanging knee ups, ran to top of stadium bleachers and did 10 dips, ran down stadium steps and did 10 step ups, ran around track back to where we started.
Split up into 2 groups – Mustangs and Clydesdales – rinse and repeat tour of campus two more times. Staying as a group but pushing each other hard.
Mosey back to football field where we Split into 4 groups and did three sets of an ab exercises while one guy from each group ran 50 yards and then we rotated. Ab work… Mason twists, Peter Parker, Parker Peter, plank jack, rock hoppers, heals to heaven
Mosey to other end of football stadium where we had a little fun Friday. Split into two groups. Each kick 30yrd field goals at same time. Winner did 5 Merkins, loser did 5 burppees- all kicked, many failed…
Ran 100 yrs and up Grandma mtn. 10 hanging knee ups, 20 LBCs, 20, plank jacks, ran back down and mosey back to parking lot
Great work by everyone! Bush nailed his field goals – made you think he should replace Graham Gano. Loved the tour of the stadium – iron sharpens iron and you guys were killing it! Thanks to everyone who brought shoes. My unofficial talley from Joust is 101 total. Unreal! Thanks guys Charlotte Rescue Mission is the winner and Tiger Rag was the ummm… Loser!
What is your Commitment?
com·mit·ment /kəˈmitmənt/
noun
the state or quality of being dedicated to a cause, activity, etc.
The truly dedicated will show their commitment tomorrow at 0630 at Weddington HS.
Post with Purpose.
Over the river and thru the woods
9 SOBs gathered for another tour of the Ballantyne AO with The Brave.
SF was planted – Thanks Madame for shiny new The Brave SF.
No FNGs (Dear Abby was a site FNG) so off we went.
Quick mosey up by CVS and by two of the Stonehenge Christmas trees waiting to be decorated.
Continue mosey up Ballantnyne Commons Parkway to the Premier deck – throw in a little back and forth hill runs to warm up the legs.
Group up at bottom level of the deck. AYG up the first ramp, then 10 burpees OYO, mosey to bottom of next ramp, AYG up next ramp, then 9 burpees OYO. Mosey to bottom of next ramp, AYG up next ramp, then 8 burpees OYO. Mosey to bottom of last ramp, AYG up last ramp, then 8 burpees OYO.
Head back down stairs – Continue running down Ballantyne Corp place past SPX Building, cross bridge and turn right. Stop and do merkins in cadence waiting on six.
Continue behind building and run back and forth around trees to back pond. Around pond back to parking lot.
Group back up – 10 spiderman merkins in cadence.
Run back around lake and turn ride to cross bridge – bearcrawl across bridge.
Mosey uphill for another quick circuit. Lap around lake, and wall climb x 3
Mosey by next building and line up – Bear crawl 5 parking spaces, 10 CDD, Lunge walk 5 spaces, 10 jump squats
Rinse repeat to other end of parking lot.
Mosey over to big wall – climb 10 times, alternating which foot you top the wall with.
Mosey over around next big lake back up to parking lot and quick mosey to the next lake.
Line up at bottom of hill – broad jump up the hill, the back down, 10 diamond merkins and lap around the lake.
Quick mosey to exercise trail, with a merkin stop along the way to wait on the six.
Head to exercise trail for low arm walk x 2
Quick Mosey back to launch.
Total distance = 5.03 miles covered with lots of other fun stuff thrown in – solid work by all today.
NMM
Not much mumblechatter today, everyone was getting after it. The AYG ramp runs with burpees is a most unsavory way to start a workout.
It’s an honor to lead such a great group of men. Thank you for the privilege.
Announcements:
Yesterday was the last day for signing up for Area 51 Christmas party but you can still get in – please follow up with Prohibition -the party Q.
Sign up for the Joe Davis Run and join the Area 51 team
Last Day for shoes – if you have them please contact Joker
F3 Owned this year’s Thunder Road.
That’s it.
Champagne out.
Triple Stack and a Nickel
VSF planted. 6 for KB prior to the main event. Weather conditions probably the best of the week. PAX were ready to hit it hard at Centurion. Disclaimer given. Circled up where we stood.
Thang
COP
SSH x 10 IC
Mountain Climber x 10 IC
Merkin x 10 IC
Short mosey to the north end of the parking lot. Find a partner.
Partner Stack
Partner 1 does a lap around the football field. Partner 2 does called exercise. Swap. Keep a cumulative count to hit the target number per 2-man team. Target=100 burpees. Several pax did additional burpees to wait for six. SSH x 15 IC.
Mosey through campus up to shopping center at 51 and Carmel. Plank-o-rama. Find your partner.
Partner Stack
Partner 1 does a lap at shopping center. Run up stairs and across the 2nd level. Down stairs and back to launch. Partner 2 does called exercise. Swap until target hit. Target=200 merkins.
Plank-o-rama
Mosey back toward CCHS and cross 51 at crosswalk. SSH x 15 IC. Continue mosey to Palatine Hill. LBC x 20 IC. Heels to Heaven x 20 IC.
Partner Stack
Partner 1 runs to top of Palatine and back down. Partner 2 does called exercise. Swap until target hit. Target=60 Low Slow Squats.
Triple Nickel
Run to top of hill. 5 Jump Squat. Run to bottom. 5 Jump Squat. 5 repetitions.
Mosey back to CCHS campus launch lot. Line up. AYG 100-yard sprint. Squats OYO upon arrival. AYG 100-yard sprint. COT
Moleskin
Site-Q Chelms and YHC dressed in identical attire. Good group for pre-KB today. Great to have Titan join us. Strong work today. Always a pleasure brother. Glad to see Snowflake, Dory, and Smash back in action at Centurion. A few of the KB guys mentioned that it was a lot of shoulder work when 200 merkins were called after the burpees. Checkpoint, Brushback, Chelms were Larry Bird on the Triple Nickel. Brushback demonstrated some serious fast twitch on the sprints. He was flying. Bout time displaying physical prowess repeatedly at Centurion. Glad to have you with us. Margo back in action and crushing it after a short break. Checkpoint gave T-claps to Brushback after sprints and mentioned he did not have much fast twitch left. Titan quickly asked about his 1/2 marathon time for Thunder Road. Impressive. T-claps to Rip Curl, Steinbrenner, and Cadillac who pushed hard for 45. Abacus, Hannibal, and Boutique tore it up out there as usual. We covered a lot of ground. Great job today and a pleasure to lead a fine group of men in the gloom. Snowflake took us out in BOM. Thank you brother.
Announcements
Sign up for the Joe Davis Memorial Run. 1/10/2015. Check website for a link.
Team Chepul Hill. Join the Chepul brothers and several F3 brothers, family, and friends for a race 03/21/2015 at Marshall Park in uptown. Money collected for brain cancer research. See link below in the comments from Chelms.
Tutoring at Billingsville and AG Middle School. More men needed. Chelms is Q.
Checkpoint has Q at Muthaship on Monday and invited all to attend.
Burpees and Ruck-Runs
3 men gathered in the cold gloom for a slow-grind beatdown. Nice and simple.
The Thang:
Run to field for warmup without rucks on:
SSH x 25
Imperial Walkers x 25
30 Merkins on your own
Rucks on and move to track:
Do 10 burpees and run a lap x 8 (2 miles of running and 80 burpees)
*If you did not bring a ruck to the workout and finished the running/burpees early, Bear Crawl the width of the field, Crab Crawl Back, and then low crawl to mid-field.
Circle up for Mary without rucks:
4-count Flutters x 25
4-count LBC’s x 25
Jack Webb (1 pushup/4 arm-raises) up to 6 pushups/24 arm raises
COT
Moleskin:
Pretty straightforward this morning, who doesn’t love running and doing burpees under weight? Amiright? People? Anyone? Nevertheless, a good beatdown was had by all. Brownie was a bit confused when he got out of his car and saw YHC and Lex Luthor putting on rucksacks, but no worries. Lex Luthor’s ruck was a bit light for the Q’s taste, so good thing there was an extra 10lb weight kicking around to add to the mix. Good work, gents.
-DK
Don’t You, Forget About Me…. !!
6 PAX exited the warmth of their slippers and pajamas to climb “Peak 51”. Actually, it was a bit of a heat wave this morning, but nonetheless, we gathered and proceeded to embark on “SLIM FAST’S BREAKFAST CLUB AND CENTURY EXTRAVAGANZA!!!”… wait for it…. wait for it…. wait… for…. it…. ok, nothing… that’s it!
The Thang:
5 PAX were ready to go at 0530 and headed to parking lot for COP. 1 additional soul came in on 2-wheels and joined us just in time!!
COP:
5 Burpees OYO
SSH x 20
IW x 20
4 Burpees OYO
Squats x 20
3 Burpees OYO
CDD’s x 10
MC x 15
2 Burpees OYO
Peter Parker x 15
1 Burpee OYO
Mosey to front of school and grab your favorite bench.
2 x (10 Dips, 10 Decline Merkins, 20 Step-ups… 10 each leg)
2 x (15 Dips, 15 Decline Merkins, 20 Step-ups… 10 each leg)
Total: 50 Dips, 50 Decline Merkins, 80 Step-ups + some misc. plank-o-rama
Return to parking lot for some 7’s on the driveway.
Round 1 – Squats at top, CDD’s at bottom
Round 2 – Merkins at top, LBC’s at bottom
Keep doing LBC’s until everyone finishes.
Mosey to school and grab some wall.
5 x People’s Chair, with 40 Air Presses (200 total)
In between People’s chairs, we did:
20 Step Ups
25 Dips (x 2)
15 Merkins (x2)
Then… so close to 100… so 20 Merkins on your own!
Voila! 100 Step-ups, 100 Dips, 100 Merkins… and 200 air presses!! Who knew it could be soooo easy???
Moleskin
As always, it is an honor to lead the great men of Peak 51! Smaller crowd today than normal, but great Fellowship and Fitness were both shared!
Insomniac came in on 2 wheels… and said he overslept… to which Drop Thrill replied “Aren’t Insomniacs always up first?” Touche! However, Insomniac only missed the disclaimer and a few burpees!
Good to have Whitesnake back from cruising the Carribbean. Drop Thrill, Geraldo and Tawney were all strong today!
Announcements:
1. Last day to sign up for Xmas party on 12/6 is TODAY.
2. Sign-up for Joe Davis run.
3. Turkey Day convergence next Thursday at 6:30 AM at Olde Providence… I hear tell of a touch football game that is in order… and that’s in addition to the Cowboys… 🙂
Door #1 it is…
3 pax chose the black pill (with a handy handle), eager to get their swole on. YHC had tweeted that two Weinkes were ready, depending on the pax that posted. With grizzled veterans on hand, here’s what we found behind Door (Weinke) #1:
The Thang
COP:
- Minimally expressed disclosure given, befitting the experienced pax
- SSH – 15 IC
- IW – 15 IC
- Slow, Low Squats – 15 IC
- Merkins – 15 IC
- Good Mornings – forgot them
- Turkish Getups – 2 per side with a heavy bell – should have forgot them #crowdpleaser
Circuit 1:
- 5 high pulls
- 5 cleans
- 5 squat thrusters (deep squat exploding into a full overhead press)
- Switch sides
- Rinse and repeat for 15 minutes
Mary:
- Russian Twist – 10 IC, touching the ground with bell on each side
- Flutter with Press – 15 IC
- Situps – 10 IC, touching ground behind head and beside feet
- Dolly with Press – 15 IC
- Louganis – who needs it? #audible
Circuit 2:
- 5 pullups
- 10 merkins
- 15 teabag squats with heavy bell
- Rinse & repeat for 10 minutes
Bonus work (OYO):
- 2-hand swings
- Good mornings
- Snatches
- Unsanctioned 2-hand curls
Done
COT
Announcements:
- Shoe Drive – get ’em in, if it’s not already too late (YHC, I’m talking to you…)
- Area 51 Christmas Party – today is the last day to HC
- Joe Davis run – Jan 10 – 5k, 10k, & 15k options – supporting addiction treatment
- Watch for preorder opportunity for gear-workout shirt option – sleeveless, of course – just in time for winter. Coming very soon!
Fully-clothed Moleskin:
Great workout today – warmer than yesterday, no running, and a small group which enabled easy conversation and experimentation with various KB’s.
Didn’t realize until writing up the backblast that the Good Mornings were skipped in the COP/warmup, but no matter. We were warm anyway and worked in the GM’s in the end.
Coulda, shoulda done more TGU’s, but YHC was too eager to get on with the program. The pax didn’t seem to mind. No one really likes TGU’s.
Thrusters will seriously wind you – which is why we did them. Each of us took a turn on a heavier bell (24 kg) for one set during Circuit 1, before quickly returning to the relative safety of the bell from whence we came (45#).
Mary came early to allow us to catch our breath before Circuit 2. Key learning: Russian Twists are considerably harder when touching the ground on each side versus our usual variety (not touching the ground). Comments of sore abs were expressed early on during Mary. Contributing factor may have been the 28 kg that Probation was using for the pressing moves. #beastmode
On the playground, we were all reminded that pull-ups never get easier. Which is why YHC likes to work them as often as we can. Every AO doesn’t have the facilities to do pull-ups, leaving us with predominantly pushing exercises, so count on them whenever YHC Q’s a workout that supports them.
Thanks for the opportunity to lead today, guys. Always an honor.
Aye.