7 gentlemen started their week with iron and hip hop.
The Thang
Mosey to the nice turf field and begin usual warm up. Cue up Eminem radio, a personal favorite of Loogie.
Now grab your bell and let’s get started.
Repeato 3X
The Ole Moleskiney
Solid painful workout today. We circled, swung the bells, had a run in between rounds and really got after it.
Announcements:
Please bring your shoes to donate Wednesday to The Maul.
After it was learned that the swiftest of the Swift is now on the DL after a mountain biking accident this weekend, it is now time to call in the 3rd string and YHC is your Q for this addition of Swift. Apparently you are not supposed to land on your face and ribs when dismounting a mountain bike abruptly. Who knew? Seriously Bratwurst, get better soon.
Fortunately, Brat has pristine lesson plans to follow and we will continue where he left us after the 1-mile speed showdown last week. We launch at 5:15am from The Vine restaurant in Ballantyne. The plan is (somewhat) simple. See below (all is run at your 1-mile race pace):
1) Warm up mile or so – fellowship pace
2) Enter the bull ring ready to get down to business
3) Run 4 x 200m with 200m rest in between
4) Run 2 x 400m with 400m rest in between
5) Run 1 x 800m with 800m rest
6) Run 2 x 400m with 400m rest in between
7) Run 4 x 200m with 200m rest in between
8) Run back to COT
See you in the autumn gloom!
“Yes! But, you can’t just say it, man. You’ve gotta feel it in your blood and guts! If you wanna [run the Wiggler], you gotta break the rules. You gotta get mad at the man! And right now, I’m the man. That’s right, I’m the man, and who’s got the guts to tell me off? Huh? Who’s gonna tell me off?”
Tell it to The Man! Run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – rock band pace…
** Dewey Finn, School of Rock
7 PAX exited the warmth of their beds to push themselves at Ascent. High Tide was on Q for half the beatdown, and then when he was tired of his own punishment, he handed over the reigns to Goon for the last half. High Tide then exited for a mani/pedi… or something similar (see Moleskin for real reason… just couldn’t help but give a little jab)!
The Thang
Mosey to field for COP… I am going by memory, so forgive:
SSH x 20
IW x 20
Squats x 20
Arm Circles — small/big x some number
Romanian Deadlift (or better named the Tolstoi)
Soldier walk across the field (Tchiachovsky)
Then we spent the remaining time discussing Marxism vs. Capitalism…. just kidding… on to the playground:
High Tide explained the next 20-minutes would be focused on “Cindy”… Do as many of the following circuits as you can in 20-minutes OYO.
Pull-Ups/Suppine Row x 5
Merkins x 10
Squats x 15
This is something we try to do quarterly as just a way to self-assess how you are progressing.
After Cindy, High Tide indicated he had had enough and passed the reigns to Goon.
We went back to the field for some quick Mary:
LBC x 15
Russian twist x 10
Dolly x 15
Flutter x 15
Protractor
Mosey to concession stand – Circuit x3 oyo:
Step ups x 10
CDD x 15
Freddie Mercury x 20
Mosey to football field
20-yard sled with partner, return with anchor, flap jack
10-yard suicides for entire field (gasser!)
Return to school for a couple of minutes of wall, then done.
Moleskin
Great to see everyone out there on such a great morning! Hard to call that the “Gloom”! Especially great to have Yellow Cake (FNG, Doug Moore), join us via Scissorhands. Yellow Cake has been busy running F4, and decided to take an “F” off for the weekend and just do F3. (That conversation can, AND DID, get a lot worse!!)
But seriously, great to have you! Also great to have Cocktail Party join us after a lengthy hiatus.
Big thanks to Goon for stepping in to Q halfway through. High Tide needed to be at his daughter’s soccer game mainly because her coach’s family had a parent pass away. So in all seriousness, High Tide was helping out, and we should keep that family in our prayers.
Linux closed us with a prayer.
Announcements:
The Q Schedule may say Turkey Leg but you’re going to get 100% Grade A beef instead.
Never you mind that I’ve never Q’d a running workout; my running resume, like George O’Leary’s, speaks for itself:
With sterling credentials such as these, you’d be a fool not to post.
Aye! 20 strong brothers came out to Stonehenge in the early morning gloom. YHC was celebrating two years with F3, although many pax were convinced it was my birthday. We had a great group and enjoyed our workout in the cooler gloom.
The Thang
Run to Medical Lot for COP
COP
– Squats x 24
– LBC x 4
– SSH x 24
– Dolly x 24
– Imperial Walker x 24
– Rosalita x 24
Run to Medical Dock for People’s Chair
– People’s Chair x 2:00 with 24 OH Arm presses and 24 Forward Arm Presses
– Botched attempt at People’s Chair while pax reciting Greek alphabet #fail
Run to adjacent parking lot for relays
Two Teams sprint to end, 10 Merkins, sprint back, 14 LBCs
– Waiting pax do squats while you wait
Mosey to adjacent parking area
Same teams as before
– Rolling Merkin relays down and back
Waiting pax do LBCs while you wait
#crowdpleaser
Run to Field of Bulls for Mary and Merkins
– LBC x 14
– Merkins x 10
– Dolly x 10
– Diamond Merkins x 14
– Flutter x 14
– Merkins x 10
– Dying Cockroach x 10
– Diamond Merkins x 14
Mosey towards Loch Ness
Stopping for Jack Webb birthday wishes
– Merking/Arm Press combination, Double presses for each merkin
– Start with 1 Merkin and 2 Presses
– Up to 5/10 and ladder back down to 1/2
Run to knee wall at Loch Ness
– Dips x 24
Run to Wells Fargo lot for sprint relays
– Pax do any exercise while waiting
Back to lauch point
– Merkinorama until fail
COT
Moleskin:
– Welcome to FNG Scott (F3: Madd Hatter). Great job and we hope you’ll be back
– Chipotle vs. Lugie: these guys were in the anchor slot on all the realys and battled greatly. Solid work fells and it was fun to watch
Announcements:
– Thank to everyone in F3 for the past two years. It has been great getting to know the pax and F3 does a great job of discipling men and I am glad to be part of it.
– Check website for updated information on Joe Davis 5K, Thunder Road and other upcoming events
– Bring your shoes for the Sole Redemption project. Let’s really overwhelm CRM with our generosity.
Twas the beginning of a long season of swinging cold iron as 8 Pain-Seekers gathered at Olympus. MIghty Mite said it well right before the start. “This reminds me of the first day at Olympus”….as it was a brisk 41 degrees and reminiscent of that cold, first day.
The Thang:
Warm up:
SSH x 15
Run around track, alternating between sideways running, high knees and backwards running.
Goblet Squats x 15
Iron Mile: Hairburners…Here we go again
– Teams of 2
– Each team alternates pushing the plate around the track
– When P1 falls over in exhaustion, P2 takes over, P1 then jogs behind
– Rinse and Repeat x 3 Laps
Extraction: Tribute to Cpl. Nathan Cirillo of the Canadian Army Reserves
– Nathan was killed on Oct. 23rd this week defending an ISIS attack in Ottawa
– Break into 2 teams of 4
– Team 1 Carries Polled Stretcher around track
– Loaded on polled stretcher is the average weight of a fallen soldier
– 135lbs, 65lbs, and 40lbs sandbags = Total weight 240lbs
– Average soldier weighs 180lbs, with 60lbs of gear
– Team 2 performs KB exercises non-stop
– Exercises included: KB Burpee Squat Thrusts, Flutter, Dolly, Tricep extensions
– T1 passes off polled litter to T2
– Rinse and Repeat for 4 rounds
Kettle Bell COP: For Time Cross Fit Style
KB Swings x 5, Merkins x 5, LBC’s x 5
KB Swings x 10, Merkins x 10, LBC’s x 10
KB Swings x 15, Merkins x 15, LBC’s x 15
KB Swings x 20, Merkins x 20, LBC’s x 20
KB Swings x 25, Merkins x 25, LBC’s x 25
KB Swings x 30, Merkins x 30, LBC’s x 30
Animal Lap Around Track
Bunny Hop
Burpee/ Frog Jump
Duck Walk
Crab Walk
COT
Moleskine:
It was a change of pace from all the gear today, and each guy gave 100%. Shot out to Swiss Miss and Might Mite who were owning the plate pushes! Also Might Mite might actually be an animal as he was the first to finish all the animal movements #mutantwolverine
T-Claps to Dr. Love who came out for the second time to Olympus and F3 and we hope to see you more and more. He is already at high level of fitness and literally walked in off the street and killing it #goodfitHL
Thank you to all the men that posted with us today. You guys are what makes being a Q so rewarding as each person embraced the suck with a smile on their face. Enjoy the rest of the weekend and hope to see you soon.
Respectfully, The Hoff
6. Yes 6. Very powerful men showed up today and did work. Well 7 showed up but only 6 Powerful men did work. More on that later
The Thang
Prohibition Q
Double Time Mosey around the track
Grab a rock and head to the front parking lot
SSH, Imperial Walker, Rock Hoppers, Mountain Climber
Circuit Work
18 Curls with Rocks
18 Over Head Press
18 Over Head Tricep Extensions
Run to one end of the parking lot and do 18 push ups
Run to the Benches and do 18 dips
Run to the other end of the parking lot and do 18 sit ups
Run back to the rocks
Repeato several times
Radar Q
Pick up rocks and run to the bottom of the entrance
20 deep squats
20 Side lunges
60 calf raises (toes in, straight, out)
Run up the hill to the end of the parking lot and back
Repeat using the rocks
40 total single leg skater squats
40 total straight lunges
20 sister mary catherines
Run
Repeato
10 deep squats with high jump
Partner sled up the hill- Partner 1 pushes against P2 like a football sled
10 deep squats high jump
Flap jack partner sled
10 deep squats with high jump
Partner Pull up the hill- P1 Pulls P2 up the hill backwards
10 deep squats with high jump
Flap Jack partner pull
Pick up rocks and run them back
Circle up
20ish deep squats to a calve raise
Mary
80 Cadence Flutters
20 LBC
Moleskin
Strong group of men out there today. Prohibition got straight to it and we didn’t stop. Lots of moaning during the leg routine and the partner pulls were much worse than the pushes.
Purple Haze decides to show up in his Spear Head outfit only to give Prohibition money and leave. Seemed Sketchy. He even had a tiny little ledger for his tiny little hands. He did however donate a pair of sketchers for the shoe collection before he left. They were the very tall soul kind. You know the ones you see the lady in the office wearing on her break time walk. I looked at the tongue and it said Y9 for the size.
Welcome to Garbanzo on his first DZ post. Dude lives in the neighborhood and has never been out. I expect him to be a regular. Especially since him and Prohibition became besties after the workout because they knew a bunch of the same people. They giggled a lot as they talked
Speaking of Prohibition, So this young lady comes flying into the parking lot at 8:05, jumps out of the car and says to the group “if you don’t get this kid I am going to lose it” or something like that. We were all a little confused. Well except for Prohibition who I think I heard mumble “yes mam” as he walked over to get his beautiful baby girl out of the car.
Thank you for coming out to Day Zero and thank you for allowing us to lead.
Announcements
Holiday Party Dec 6th
9 PAX, including 1 FNG, arrived on this Saturday morning ready to kick their weekend off with 60 minutes of hard work. SF was planted solidly in the ground at McKee Road Elementary and Floor Slapper led us off into the GLOOM though it wasn’t too gloomy on this beautiful fall October morning in the Carolinas. After a short jog to the grassy area to the right of school the PAX circled up for COP:
Mosey over to stumps and locate a stump for the start of the schoolyard Starfish:
Head to benches at start of trail
Floor Slapper hands off to YHC (Abacus) for 2nd Half
Jog to front of school and fall in behind YHC along the wall:
Mosey over to track and prepare for Four Corners around the track:
Circle up to 6 MOM:
On your feet and make your way over to front playground for a little circuit work
Back to launch point and circle up for 2 MOM:
COT
Moleskine:
Announcements:
It was a nice cool morning for a beatdown to get your Friday started right…
The Thang
Hairband mile to warmup
COP
Side Straddle Hops x 20
Imperial Walkers x 20
Slow Squat x 20 Oh look! The Late Show holding true to name.
Merkins x 10
Quick mosey to the side of the school to circle up and each take a HIIT.
High Intensity Interval Training 1 round = 45 seconds on, 15 seconds rest 3 rounds per station AMRAP as follows:
Step/jump ups
LBCs
Merkins
Burpees
Dips
Kettlebell curls
Kettlebell bent rows
Overhead Ruck sack press (6 bricks, 30lbs)
High Knees
Elbow Plank
On the wall for active recovery 45 seconds, drop an inch 30 seconds, off the wall.
Back on the wall, 40 air presses recover.
6 MOM
Flutter 20
Dolly 20
LBC’s AMRAP 1 minute
Moleskin
Well a little quieter than the past 2 workouts but there were a few we were expecting that could not escape the fartsack. Oh well, the PAX that showed are better for it! I had been wanting to try a HIIT workout for a while but never got around to it, then Bulldog did one at Skunkworks so figured it was a sign for me to break out my version.
On paper I was worried 45 seconds on 15 off would not be enough of a workout… Pretty sure we would all agree we got our money’s worth and then some. I know I am already a little sore. As always an honor to lead. Start EH’ing friends and lets get Overdrive filled with FNGs. We all have people we know that need this so who are they? Start inviting them!
Great job to all, see you in the gloom!
Aye!