Load em up and head em out.
14 men rose from the comfort of the heat being flipped on for the first time this year and did not cringe from the Q’s multiple attempts to warn Pax of the impending doom they faced with the dreaded… GORUCK. Yes this is Base Camp, and yes, this is a moderate workout but as they say in GoRuck, Light does not equal Easy.
Disclaimer
Quick ruck summary, count off for official number (14) and away we gooooo!
COP – Pax form 2 ranks (rows)
Ruck on/off (You have 10 seconds to get your ruck on from the ground and fit to your needs) 10x exercise for success. 15x for failure.
SSH x 10
Merkins x 10
Squats x 10
Mtn Climbers x 10
Congrats gents you can put on a backpack. Partner up. Next up, Selection Test.
Selection test (Army Physical Fitness Test – Part 1)
2:00 55 push-up min (Pax encouraged to do as many in 2 mins as possible)
2:00 rest
Grab your partner.
2:00 65 sit-up min (Pax encouraged to do as many in 2 mins as possible)
Now that we have a baseline to work from take it and go brag to your M. Mosey on over to an extra gloomy space of the parking lot to find… a makeshift log made from a 6′ 4″x4″ landscape timber strung through 3 cinder blocks. (roughly 120-150lbs) Oh and look, there’s 2 more lonely cinder blocks to carry. Load em up and move em out. Short ruck around large grassy/dirty/muddy field behind SCMS bus lot. Alternate rucks, coupons and log as needed. Three right turns and we’re back where we started. Drop em. Good job men!
Mosey on to said grassy/dirty/muddy field and lets have ourselves a welcome party. Abbreviated of course. Grab your partner and form up 2 ranks.
Partner drag – Partner 1 drags (under arms) partner 2 20 yards to first bball goal. Flap Jack. P2 drags P1 to next bball goal. Grab a ruck if you haven’t had one and Rinse/Repeat.
Seal sit-ups x20 – 2 ranks, face eachother, shoulder to shoulder interlock feet and push em out. (crowdpleaser)
Bear crawl – Row one goes followed by row 2. Swap a Ruck if you haven’t had one.
Buddy high-5 push-ups x20 – Face partner and let’s see who has coordination.
Form up the 2 ranks again. Check that. Spread out, we need the room.
3 Part Harmony – From standing Q says
“Front” – drop and start knocking out some push-ups
Q says,
“Back” – roll over on your six and get some crunches done
Q says,
“Roll Right” (what do you think happens here?)
Then “Roll Left” (you should be back where you started)
“Feet” – pop up to your feet.
5 rounds of this was completed roughly 25 of each exercise.
Ruck around Parade Field and deposit heavy stuff next to YHC’s truck.
Almost had the Pax thinking this was the end when YHC asks everyone to join him on the nice soft fluffy (wet) grass next to the school. Line up front to back. Face right and assume the Front Plank Position. Yes my friends, no GoRuck event is complete without a Tunnel of Love. 14 guys got down and dirty. ‘Nuff said
Moleskin: Great group out there this morning. Glad to see so many guys out there looking to better themselves and try out some new things. GoRuck PT is not your typical Moderate intensity workout but YHC knew that the Pax could hack it. Thanks for enduring my antics and ridiculous implements of destruction. DFQ was in the house and you all can be proud of the fact that what you did this morning is exactly what you would do in a GoRuck Light event. That said, go sign up for the CLT 11/8 GRL. https://www.goruck.com/e/71a7a8dd0e614753a7bb1413c2dcbead
Announcements:
Simba is collecting “gently used” shoes for Basecamp – Bring some shoes.
Basecamp is looking for some Q’s. See Fireman Ed or Passport to step up and lead.
F3 Xmas party – See weekly email and save the date on your calendar.
Joe Davis Run – See weekly email or http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
Ball of man: Udder out
It only takes 2 to make a PAX
(Posted on behalf of Lobster Roll)
With a large contingent of the Area 51 PAX headed down to SC for the USMC Mud Run and most of the Saturday work-outs converging at The Rock not sure who would show up at McKee Rd Elementary for the regular Saturday beat-down. However, Lobster Roll gamely volunteered to lead whoever showed up and O’Tannenbaum made the wise (crazy??) decision to join him. Rather than head to Starbucks or Dunkin Donuts for an early coffeteria, here is how the morning unfolded:
- 1 mile warm-up jog to start & meet at the far end of the soccer field
COP:
- SSH x 30
- 10 Burpees
- Squat x 30
- 9 Burpees
- MC x 30
- 7 Burpees
- LBCs x 30
- 6 Burpees
- Tricep extensions (lying down) x 15 each side
- 5 Burpees
- Merkins x 15
- 4 Burpees
- Flutters x 30
- 3 Burpees
- ? x ? (another exercise, however LR forgot the called exercise due to O2 deprivation)
- 2 Burpees
- SSH x 30
- 1 Burpee
Jog to lower parking lot
Partner work with Cinder Block (all totals below are team totals)
- P1 – AMRAP of called exercise, P2 – run loop around the parking lot islands – flapjack
- Rd1 – 500 Squats
- R2 – 400 Shoulder Presses
- Rd3 – 300 Curls
- Rd4 – 200 Tricep Extensions
- Rd5 – 100 Merkins (on the block)
COT
Work-out sounded tougher than Mud Run. LR glad to have O’Tannenbaum join him for a full 60 minute beat-down. Tough way to start a Saturday morning but a great accomplishment!
Goldilocks visits Foxhole
YHC decided to mix things up today and yes of course Goldilocks (mumble chatter) shows up with “it’s too far, it’s too cold, it’s too heavy” hopefully she found something that was just right. Today’s work went fast and even more so with the chilly morning gloom.
The Thang:
Warm up
SSH x 25
IW x 15
Partner Up: Don’t lose sight of him it’s dark out there
Partner 1 at white line and Partner 2 far end of field white line.
Bear Crawl to mid field – meet partner for the exercise and sprint back to the line – repeat until all complete.
50 x Hand Slap Merkins
50 x SSH
50 x CCD
50 x LBC’s
50 x Hand Slap Merkins
Everyone move to bells that were placed 5 feet apart on the field.
2 sets of 100 KB swings at each set move to the left and take the next bell. We all did these together. Some avoided the 70 lb “Beast” that Madame Tussauds and others took the pain.
10 swings 30 sec rest
15 swings 30 sec rest
25 swings 30 sec rest
50 swings 30 sec rest
Rinse and Repeat: Partner Field work.
Partner 1 at white line and Partner 2 far end of field white line.
Sprint to mid field – meet partner for the following then sprint back – repeat until complete.
25 x Hand Slap Merkins
25 x SSH
25 x CCD
25 x LBC’s
25 x Hand Slap Merkins
Rinse and Repeat:
1 set of 100 KB swings at each set move to the left and take the next bell.
10 swings 30 sec rest
15 swings 30 sec rest
25 swings 30 sec rest
50 swings 30 sec rest
Rinse and Repeat: Partner Field work.
Partner 1 at white line and Partner 2 far end of field white line.
Sprint to mid field – meet partner for the following then sprint back – repeat until complete
25 x Hand Slap Merkins
25 x SSH
25 x CCD
25 x LBC’s
25 x Hand Slap Merkins
Rinse and Repeat:
1 set of 100 KB swings at each set move to the left and take the next bell.
10 swings 30 sec rest
15 swings 30 sec rest
25 swings 30 sec rest
50 swings 30 sec rest
Rinse and Repeat: Partner Field work.
Partner 1 at white line and Partner 2 far end of field white line.
Sprint to mid field – meet partner for the following then sprint back – repeat until complete
10 x Hand Slap Merkins
10 x SSH
10 x CCD
10 x LBC’s
10 x Hand Slap Merkins
Moleskin:
Lots of work out there today. YHC was told it was more running than normal. Next time we will run the whole time and carry the KB in a ruck.
Announcements
Fast Twitch and Swift Convergence Tuesday 10/21 Swift and Fast Twitch will be converging for a special 1 mile trial run at Community House Middle. Turkey Leg and Bratwurst on Q. Check out Peblast: http://f3nation.com/2014/10/09/preblast-1-mile-time-trial-and-other-fun/
New Wednesday Bootcamp workout at Marvin Ridge HS Softlaunch THIS WEEK on October 22nd. Hard launch on October 29th. Will be 0530-0615. Check Twitter for Preblast and instructions.
Dirty Dozen
In a day when most St. Mark F3ers were on a retreat 5 PAX took on the Mighty Jungle for a non-stop shortened workout with a huge reward at the end!
Warm up:
SSH X 30
Toy Soldier x 15
Mountain Climber x 30
Cotton Picker x 15
The Dirty Dozen: Each midway point in the parking lot was a stop for exercise. Each exercise was 12 reps. No break and a continuous mosey between each.
1. Merican
2 Squat
3. SSH
4. Dry Dock
5. Jump Squat
6. LBC
7. Jump Lunge
8. BBC
9. Diamond Merican
10. WW 2 Situp
11. Wide grip Merican
12. Burpees
The PAX made it through three rotations in 35 minutes. Future goal would be 5 rotations in 45 min.
The “feel good” moleskin:
1. As part of my assignment as HIC, I needed to find some qualified men to help the St. Mark landscape volunteer Bob spread mulch throughout the parking lot. I must say, I never realized that he did ALL the landscaping by himself or sometimes needed to pay for help to meet his goals. Let me tell you this guy is amazing. The five of us stuck around and helped him empty one of two monster piles of mulch. Bob was not only the most appreciative man I have ever seen, he mentioned that what we did saved him at least a week of work – we were there 30 minutes!!!
2. Special thanks to Moses and Deerhunter for finding me, offering our assistance to Bob, and helping the five of us feel great after helping a fellow man.
3. Tclaps to all four of the PAX who found the time to stay and help: Dill, Giselle, Panzer, and Spicerack.
4. I’m humbled each and every day with this group and can’t thank God enough for pointing me in the direction of F3.
Olympus’ 1 Year Anniversary
Yes, the insanity hit a record high today as Ralph volunteered his Truck to be entered into the gear rotation…how could we resist? However, the first half started with an epic cardio smoke fest lead by Gullah that has us all gasping for air!
The Thang: GULLAH on Q First Half
Warm up:
SSH x 25
Wide Arm Merkin x 20
Stagger Merkin L x 10
Stagger Merkin R x 10
Partner Up: Catch Me if You Can to Stop Sign
– P1 Merkins x 10, Sprint to P2
– P2 Farmer Carry Kettle Bells
– Flapjack
200’s On the Hill:
– P1 Sprints to bottom of the hill, Wide Arm Merkins x 10, Sprints back up hill to relieve P2
– P2 KB Swing
– Flapjack, Rinse and Repeat until accumulative 200 Reps reaches
Partner Up: Catch Me If You Can Back To Start Point
– P1 Merkins x 1, Sprint to P2
– P2 Farmer Carry Kettle Bells
– Flapjack
GEAR TIME: The HOFF on Q
– 14 Stations
– Fire Hose is the timer (when Fire Hose returns, everyone move to next station)
– Continuous movement at all stations (when possible)
Stations:
– Duck Walk 30 yards
– Fire Hose Run 150 yards
– Side-to-Side 65lbs Sand Gag Squat Thrusters Overhead R/L
– Weighted Sled Pull x 100 yards
– 45lbs Plate Overhead Carry 100 yards
– 115 lbs Clean and Jerk with Press Barbell
– Hairburners x 60 yards
– Bent-over Rows with 88lbs Kettle Bell (single or two arm)
– Medicine Ball Squat Thrust Throws (single bounce catch)
– Truck Pull (yes, we literally pulled a truck with a harness and chains today…#badass)
– Truck Driver
– Rope Kettle Bell Pulls Over Basket Ball Goal
– Bicep Curls
– Tricep Extensions
COP; Round Robin
– Pax grab bells and circle up (wide circle)
– P1 pulls weighted sled around circle and calls out KB Exercise for Pax to perform
– When P1 returns, hands off sled to P2 where P2 calls next exercise
Kettle Bell Exercises:
– Goblet Squat, Flutter Kick with Bell Press, Single Arm Alternating KB Swing, Overhead Press, KB Swing, Louganis, etc.
Tug of War
– Pax were broken up into 2 teams
– Best of 3, winning team assesses penalty
– Team 1 Wins 2-0
– Rewards T2 with 15 Burpees; 10 Burpees for winning team
COT
Moleskin:
Today was our 1 year anniversary. Hard to believe it’s been a whole year of moving iron over at Olympus and Gullah and I are excited to see where 2015 takes this site. Special shot out to our ORIGINALS….I am not sure if this has ever happened before on a 1 year anniversary in the past. We had all the original men from the first day post on the 1 year anniversary. Props to: Big League Chew, Mighty Mite, Alf, Yankee, Gullah and Hoff.
As for the the regulars that we’ve picked up along the year. Our site would be nothing without all of your efforts, commitment, dedication and creativity. Your input and time spent with us has molded Olympus into what it is today (a CSAUP site for sure) :)! Ralphie – Thank you for letting us pull your truck today…which was likely the epitome of any CSAUP workout addition we’ve ever done!
Announcements:
– Gullah to be the Shoe Q for Olympus. Please bring in your gently used shoes or new shoe donations to our workouts on Saturday. F3 is trying to raise 300 pairs of shoes in Area 51.
– F3 Christmas Party, Sugar Creek Brewery (The Old, Olde Meck Brewery) December 6th, 2014
To all the others, it was an honor to lead this group today. Efforts like this make being a Q so rewarding. Thank you and hope to see each of you again in the future.
Respectfully – The Hoff
Stonehenge Destroyer
Your humble Q is still trying to get the Boys of Ballantyne T-shirt modeled after the famous (in my mind anyway) album cover “Destroyer”. Many of you are too young to remember or even know what an “album” is but that’s another matter. After happy hour at Duckworths on Fri night, there was a light crowd on early Sat morning but 16 of us gave it our best!
Warmup: SSH X 25
Workout: Mosey to knee wall. Derkins X 20, Jump-ups X 20, Dips x 20, 1-leg on wall lunges X 20. Mosey to Fitness trail: 10 sets of Pull-ups, Merkiins, and Squats. 1, 2, 3 reps for first set, 2, 4, 6 reps for second, 3, 6, 9 for third….10, 20, 30 for 10th set. Mosey to bottom of hill at end of parking lot. 5 Burpees.
Sprint to the bridge over Johnston Rd for 2 minutes of Peoples Chair with arm raises and 1-leg holds for 10 count. Indian Run to soccer field below the parking garage. Divided into 3 groups for a plank relay race – last person bunny hops to the front while others are in plank – to end of soccer field. High knee sprint to other end. Mosey to garage.
Sprint to each level of the garage and do various Mary exercises at each level. 20 Reps each in cadence. LBC, Dolly, Flutter, Bicycle, Mason Twist, Heels to Heaven, Run down stairwell to street. 20 Merkins. Run along Ballantyne Commons Pkwy – stop half-way for jack webs. Up to 5 Merkins, 20 arm presses and back down. Run back to Vine. Count off and name-arama in plank (HAGGIS shows off with Merkins with claps in between).
An Education in DownPAINment
Things took a different turn today, with many regular PAX out but a crew of newer folks that have not Q’ed I figured a little Q school would go a long way to help these guys feel some ownership and get ready to step up to Q.
The Thang
Slow mosey to benches and on your six for Q School for about 15 minutes.
Ok time for the beatdown…
Mosey to Virtual Shovel Flag since I have not made one and CT was out of town.
COP
Side Straddle Hop x 20
Imperial Walker x 20
Slow Squat x 20
Time to put Q School in action, around the circle with each of the PAX getting the feel for leading a little in cadence.
I can’t remember who did what, there were some SSH’s, IW’s, Flutters, Dollly’s, etc.
Schools out and YHC takes the reigns again…
Mosey to practice field and grab a manly rock and partner up.
P1 does called exercise with rock until P2 returns, P2 runs to half field and back, flapjack
Round 1: curls x 2
Round 2: Tricep extensions x 2
Round 3: Thrust squat x 2
Round 4: Good Mornings x 2
Round 5: Hold the rock out in front of you
Deposit the Rock and mosey to bottom of the hill, on your belly.
Jail break to the VSF
3 MOM
Flutter
Dolly
As Alice Cooper would say, School’s out!
Announcements:
Charlotte Rescue Mission shoe drive – Drop Thrill is Shoe Q, bring athletic shoes, where I come from they are called sneakers. I guess we don’t have as many tennis players up north… Tennis shoes? #bunchasissies Bring what you can, final collection is the week of November 15th I believe.
Bratwurst and Bananas are launching 10/29 at Marvin Ridge H.S.
Ice9 and Snowflake will be launching a chilly Saturday AO around 11/15 at Weddington H.S.
Hopewell Baptist 5k Sunday night for those that can make it
Lift up Double E while he is on his Biker marathon for M.S.
As always an honor to lead, AYE!
Hair Band
Business As Usual
The shovel flag was planted while Journey blared from #F3BigBlack as 7 men gathered for business as usual at #F3DayZero.
The Thang
Boomer Sooner Q
Half lap around McAlpine track with some right and left carioca thrown in. Gather on the field for COP:
- SSHs x 20 IC
- Mtn Climbers x 20 IC
- Merkins x 20 IC
Mosey to the rock pile. Pick a rock for heavy lifting. Line up along the sidewalk.
- Side-to-side rock jumps x 20, sprint, CDDs x 10, sprint back
- Front-to-back rock jumps x 20, sprint, CDDs x 10, sprint back
- Bicep curls x 20, sprint, burpees x 10, sprint back
- Bicep curls x 20, lunge walk, burpees x 10, lunge walk
- Shoulder presses x 20, lunge walk, HR merkins x 10, lunge walk
- Shoulder presses x 20, mosey to playground for pullups x 15
- Russian twists x 20, mosey to playground for pullups x 15
Return rocks to pile and mosey to hill by playground.
- Backward bear crawl up hill. Mosey back down. 20 dips
- Rinse & repeat
Purple Haze Q
Run to the Yellow Rose parking lot. Circle up.
- Merkins x 10 IC
- Run up the hill and loop around shopping center entrance back to circle
- Low Slow Squat x 20 IC
- Run up the hill and loop around shopping center entrance back to circle
- Flutter kicks x 20 IC
- Run up the hill and loop around shopping center entrance back to circle
Line up in parking lot.
- Suicides
- Backwards run suicides
- Bear crawl 20 yds, sprint
- Lunge walk 20 yds, sprint
- AYG sprint
Mosey back to front of school. Grab some bench.
- Decline merkins, dips & incline merkins all x 20, run short loop in parking lot
- Repeat exercises all x 15, run short loop in parking lot
- Repeat exercises all x 10, run short loop in parking lot
Grab some wall for people’s chair.
- Hold for air presses x 20 IC
More people’s chair but drop it lower for some excessive 10 counts
Mosey to side parking lot for Mary.
- Freddy mercury x 25 IC (5 slow, 5 fast, 5 slow, 5 fast, 5 slow)
- Dollies x 20 IC
- Protractor
COT.
Moleskine
Making the decision to post on Saturday takes dedication. Making the decision to post at DayZero takes resolve. 7 did so with wreckless abandon this morning and worked hard for a solid hour.
Boomer Sooner brought the heat in just his 2nd Q. The War Baby clearly had the plan to get us all swole up for weekend. YHC then decided to run the Pax a little.
Great group of guys this morning. Some good 2ndF throughout without sacrificing the 1stF…Spackler contributing to both, but to one more than the other. Gummy showed up peeved, shunning Ascent forever after SwissMiss twitter stole this morning’s Q right out from under him.
Announcements
- Area51 Christmas Party 12/6 at Sugar Creek Brewery
- Joe Davis Run on 1/10
- SoleRedemption Shoe Collection. Hairball is the DayZero shoe Q.
Avast the clean&press
7 hearty mates sailed into Port Olde Providence to join YHC and High Tide who were swinging some oddly shaped cannon balls in a pre-workout workout.
After some brief chatter, we rounded up the iron, moseyed to the field and circled up.
COP:
SSH – 20 IC
IW – 21 IC (Q miscounted)
Merkins – 15 IC
Squats – 15 IC
Having got the blood flowing, it was time to move on to the main thang: partner up and line up on the sideline, partner 1 does called exercise while P2 does recovery run to other sideline and back, flapjack until reached called total count. Plank when finished. Once all PAX planking, move on to the next round.
1) 100 2-handed swings
2) 100 partner total CDD
3) 150 dead bugs (each tap is “1”)
4) 60 clean and press (had called for 100, but audibled 60)
5) 100 merkins
6) 200 Freddy Mercury (each knee is “1”)
7) 50 viking press (or some approximation that wouldn’t result in injury)
8) 100 calf raises
- mosey to pullup station
chin to bar and hold for 10, then descend slowly to straight arms during 10-count
1 burpie
chinup for 8, 8-count descent
2 burpies
chinup for 6, 6-count descent
3 burpies
chinup for 4, 4-count descent
4 burpies
chinup for 2, 2-count descent
5 burpies
- Mosey around closest ball field and back to COP site. On your six.
Form circle on field. Each PAX calls a Mary exercise. PAX perform called exercise AMRAP while caller lunch walks or frog jumps around circle. If YHC recalls correctly, we had a few Flutters, and a few Protractors, Freddy Mercury, LBC, and regular sit-ups. - Protractor: each Pax calls a degree and hold for 10 count
Moleskin:
Thank you for the honor of leading – I had fun and hope you did too. Way to push yourselves, especially with the novelty of some new movements courtesy of the kettlebells. If you don’t have a KB, you should get one soon. There are several workouts around Area51 that make extensive use of KBs, and I’m sure they will be making guest appearances at other workouts from time to time. But since we can’t all be beasts like High Tide and swing a 45# bell like it’s a birthday balloon, I recommend starting with something a bit smaller.
T-claps to Relo – War Daddy, and to Low Tide, who is recovering from an ankle injury, but still hung tough.
Announcements:
Project Sole Redemption: Bring pair of used men’s shoes (decent shape and cleaned off) next month between November 10-17. Goal for Area51 is 300 pairs.
Base Camp PreBlast: Looking for some Good Living.
Come out Monday 10/20 for a dose of Good Living. Don’t know what that is? Ask a friend or a stranger and then grab your gloves, head lamp and prepare for some serious work. DFQ will be in full effect. BRR, Mud Run, Spartan things, Xfit Games pale in comparison to the world’s toughest challenge. ‘Merica man, ‘Merica.
Bring your ruck, bookbag, manbag, whatever and we will fill it with some bricks and get to work. No sack? Don’t you worry your perty lil heads. There will surely be something for you to carry.