16 Men (and one dog) decided to celebrate the voyage of Christopher Columbus with a beatdown at The Matrix. With the disclaimer disclaimed, we jumped right into the first exercise. It went something like this:
The Thang:
-Merkins x 18
-LBC x 15
-Diamond Merkin x 15
Mosey to lower parking lot and circle up.
-SSH x 25
-Low Slow Squat x 25
-Mountain Climber x 25
-Rock Hopper x 20
Mosey back up and to the land of the stumps.
Pyramid of Pain
-Incline Merkins on Tires x 10
-Full Situps w/ feet under tires x 10
-Jump Ups on the stumps x 10
-Dips on the stumps x 10
-Run to playground for pullups (as many as you can in good form)
Rinse & Repeat. Round 2 = 20 reps, Round 3 = 30 reps, Round 4 = 20 reps, Round 5 = 10 reps
Various Plankoramas between each set w/ different PAX leading (Thanks Ice9 for the Makhtar Ndiayes)
Mosey to big wall on the front of school.
-Wall Walk as far as you can go then straight into People’s Chair
-People’s Chair with hands out front and heels up. Each Pax counts down from 10 = total 160 count (partially in German)
-20 Derkins OYO
Mosey back to cars mixing in butt kickers, high knees, then all you got sprint.
Mary:
-Flutters x 20 (5 slow count)
-Dollies x 20 (5 slow count)
-LBCs x 30
-1 minute of Burpees
The Naked Moleskin:
It was a nice cool morning for a beat down with a bigger than usual crowd at The Matrix. After YHC claimed this was “my workout”, I was quickly told otherwise by Snowflake’s four legged friend that he was in charge of the COP. I had planned for more merkins and more LBCs, but I could not keep my cadence together with all of his barking and attempted Q Jacking so I had to bail and move us down to the lower lot. Just for the record, the dog had a better cadence call than me.
Really great work by all today. The round of 30 jump ups got pretty tough on the wet stumps. I was very glad we didn’t have any Stump Hugger wannabes with us. YHC didn’t plan on having 16 PAX show up, so I should have changed up the wall walk as several got bunched up at the back. Also, about half way through the People’s Chair/Count I realized maybe I should have gone with 5 counts instead of 10. The legs were severely shaking about half way through.
Announcements:
– Christmas Party location suggestions within Area 51? Looking at 12/6 or 12/13 for dates. Contact Prohibition.
– New Union County Workout on Friday morning at Sun Valley Middle School – Overdrive
– The Matrix is a weekly workout, join us!
– Davis Resolution Run coming up January 10th with 5k & 10k options. Team format. More details to come.
Four members of the PAX and 12 (or so) kids met at Francis Beatty park for another morning of mountain bike riding with Trips for Kids and kids from the Bull Dogs Matters program. Several loops around the partk and #10,000 fails demo by Chelms made for a great morning. The pax encourged the kids to challenge themselves on some harder trails and all responded. It was great to witness their laughter and thrill as they mastered some of the more difficult areas.
Farside once again met the kids and program director and helped get them to the park. He is great with the kids and constantly encourages them to push harder.
Frasier demonstrated his mastery of bike maintenance and helped Chelms get back on the course after a flat tire so he could promplty wreck on the jump at Alligator alley. No ambulence was needed and the wounds will quickly heal #oldmencantjumpwithbikes.
Next ride will be in the spring.
Posted on behalf of The Late Show…
3 men gathered for a pre-workout kettle bell beatdown to be joined by 6 more veterans and 2 FNGs for the main event.
The Thang
Mosey out the Shovel Flag
COP
Merkins x10
Mosey out the Shovel Flag
COP
Indian Run to SVHS track
Plank Relay: Plank it up in positions around the track @ 12, 3, 6 & 9 (Three groups of two, one group of 4 and one lone PAX. Group 1 sprints qtr track to group 2, Group 1 assumes plank, group 2 sprints to group3 etc. Keep on truckin until you reach your starting positions. This was supposed to be a dedication to the 4 hour plank record setter. However, the PAX put it all on the line and the sprints were a smokfest with planking as recovery in between. Well done gents!
Mosey over to the field house for a little wall work.
Line it up on the practice field, shoulder to shoulder. Firs man turns, look your buddy in the eye and walk the plank end to end. X2
“The Late Show” on Q
Mosey toward the elem school. Stop along the way for a EE favorite: seal team sit-ups for (10) count. Continue the mosey and regroup at the buses for some cheese wheel low shuffles. Then onward to the elem playground.
Partner up. P1 runs a lap, stopping 1/2 way for (10) ea leg lunges. P2 hangs out for a painful triplet of (4) supine rows or pull-ups, (5) good form push-ups… Sorry “merkins”, (6) low slow squats. Repeat triplet till P1 returns.
Flapjack, rinse & repeat.
Mosey/Indian run back to the shovel flag. Stop along the way for some dry docks and dips in the courtyard…. And right about here Snowman busted loose!! A man of few words for the last two months, his hilarious chatter had been picking up as the workout progressed. After the courtyard dips he started shouting inspirational American-Flag-Football-Movie quotes and Choo-Chooed to the shovel flag like a man possessed, leaving the rest of us to wonder in amusement and do our best to keep up.
Moleskin: A solid workout today. My thoughts on the ride to F2 McD’s drifted toward the story of the Widow and her offering (mark 12.41). I saw the look on faces today as we pounded it out today and I gotta say…. we weren’t just going through the motions. We were giving till it hurt and then some.
24 PAX appeared out of the gloom to spur one another on.
The Thang:
Interval
:30 AUG (all you got)/:30 Mosey
1:00 AUG/1:00 Mosey
1:30 AUG/1:30 Mosey
Partner Pushup Pyramid
Interval
:30 AUG (all you got)/:30 Mosey
1:00 AUG/1:00 Mosey
1:30 AUG/1:30 Mosey
Partner Shoulder Press
Interval
:30 AUG (all you got)/:30 Mosey
1:00 AUG/1:00 Mosey
1:30 AUG/1:30 Mosey
Jack Webbs
Interval
:30 AUG (all you got)/:30 Mosey
1:00 AUG/1:00 Mosey
1:30 AUG/1:30 Mosey
COM
Mosey to ShovelFlag
Moleskin
7 studs continued their pursuit swollness in the gloom and got all they could handle! See below!
COP:
SSH x 25
IW x 25
Merkin x 15
The Thang:
Swings x 20
High Pulls x 10 each
Clean and Press x 10 each
Forward Lunge x 10 each
Snatch x 10 each
Repeato
Plank when done
Swings x 20
Reverse lunges x 10 each
Lawnmowers x 10 each
Squats x 20
Overhead press x 20
Repeato
Plank when done
Ladder competition:
Overhead press from rack
1 rep each side
2 reps each side
Continue back down by 1 once you can’t lift another rep
Plank when done
Snatch
1 rep each side
2 reps each side
Continue back down by 1 once you can’t lift another rep
Plank when done
Winner does one merkin, the rest of us do the winners total
One arm dead lift
1 rep each side
2 reps each side
Continue back down by 1 once you can’t lift another rep
Winner does one merkin per pax, rest of pax does winners total holding plank until pax is done next to you
Overhead ext x10
Chest press x20
Moleskin:
Great job by everyone out there today! Meathead will continue to challenge the pax physically and you’ll be better for it with continued effort every Thursday. Talk of the new F3Meathead tshirt began to surface. You’ll need to post to find out more! Probation is on the books for a smedium!!
13 men jumped into the gloom at Stonehenge early Saturday morning. Throughout the workout we pondered this question.
The Thang
Run (3/4 mile)to the soccer field adjacent to Premier Deck for COP
COP
– IW x 25
– LBC x 25
– Squats x 20
– Merkins x 15
– Dolly x 15
Mosey to Premier Deck for Ladder of Pain
Ladder of Pain
– run up deck adding exercise on each level
Level 1: 5 Burpees
– run up to level 2
Level 2: 10 Merkins, 5 Burpees
– lunge walk to light, run up to level 3
Level 3: 15 LBCs, 10 Merkins, 5 Burpees
– run up to level 4
Level 4: 20 Dolly, 15 LBCs, 10 Merkins, 5 Burpees
– backward run up to level 5, run to other side of deck
Level 5:
– People’s Chair x 1:30 w/ overhead press
– 10 Merkins
– Peoples’s Chair x 1:30 w/ 1 leg lifts
– 10 Merkins
– Sprint to other end of deck
– Sprint back
– Sprint to other end of deck
– Sprint back
– Sprint lap around top of deck
– LBC x 25
– Rosalita x 15
– run down to level 4
Level 4: 20 Dolly, 15 LBC, 10 Merkins, 5 Burpees
– run down to level 3
Level 3: 15 LBC, 10 Merkins, 5 Burpees
– run down to level 2
Level 2: 10 Merkins, 5 Burpees
– run down to level 1
Level 1: 5 Burpees
Mosey to wall
– People’s Chair x 1:00
Run back to launch point, stopping for:
– LBCs x 25
– Slowcount Merkins x 15 led by Haggis
– Squats x 20
Finish with LBC x 15
COT
Moleskin:
– Great job by all. We had some new faces and some folks returning after an extended break. Welcome!
– As far as the question posed in the title… Suffice it to say the answer is BOTH. Bratwurst suggested Stonehenge is a Bootcamp since our hands touch the ground.
Announcements:
– Frehley’s Comet is now co-site Q with me. It’s well past the time to spread the leadership responsibilities around and thanks to FC for stepping up.
– 1 mile time trial at Swift workout in two weeks. AO will be Community House Middle School. Time trial to be followed by a workout. QIC is Bratwurst.
– Check website for details on Thunder Road marathon.
YHC performed a EH when a runner (G. Brokowski) was running around the track at Elizabeth Lane. The team noticed him running and someone said “why not ask him to join”, so YHC went over, explained what we were doing and who were were…needless-to-say, our HC didn’t miss a beat. He killed it out there. Never underestimate the power F3 Gear can have.
The Thang:
Warm up:
SSH x 30
Windmill x 20
Overhead Arm Claps x 30
Shoulder Rotations Forward x 10
Shoulder Rotations Backward x 10
Overhead Arm Claps x 20
Superman Jump Squats x 20
Partner Up: Cross-Fit Ladder w. Weights
– P1’s split up into group and step 10 yards to the left; P2’s remain in starting spot
– P1 performs exercises, then sprints to tree-line and to P2’s start point
– P2 also performs exercises, then sprints to tree-line and back to P1’s start point
Round 1: Kettle Bells
P1 Overhead Press x 15; P2 Upright Row x 15
-Sprints
P2 Overhead Press x 15; P1 Upright Row x 15
-Sprints
P1 Overhead Press x 14; P2 Upright Row x 14
-Sprints
P2 Overhead Press x 14; P1 Upright Row x 14
-Sprints
P1 Overhead Press x 13; P2 Upright Row x 13
-Sprints
P2 Overhead Press x 13; P1 Upright Row x 13
-Sprints
P1 Overhead Press x 12; P2 Upright Row x 12
-Sprints
P2 Overhead Press x 12; P1 Upright Row x 12
-Sprints
P1 Overhead Press x 11; P2 Upright Row x 11
-Sprints
P2 Overhead Press x 11; P1 Upright Row x 11
-Sprints
P1 Overhead Press x 10; P2 Upright Row x 10
-Sprints
P2 Overhead Press x 10; P1 Upright Row x 10
Round 2: Kettle Bells
P1 Overhead Squat x 10; P2 KB Lunges x 10
-Sprints
P2 Overhead Squat x 10; P1 KB Lunges x 10
-Sprints
P1 Overhead Squat x 9; P2 KB Lunges x 9
-Sprints
P2 Overhead KB Squat x 9; P1 KB Lunges x 9
-Sprints
P1 Overhead KB Squat x 8; P2 KB Lunges x 8
-Sprints
P2 Overhead KB Squat x 8; P1 KB Lunges x 8
-Sprints
P1 Overhead KB Squat x 7; P2 KB Lunges x 7
-Sprints
P2 Overhead KB Squat x 7; P1 KB Lunges x 7
-Sprints
P1 Overhead KB Squat x 6; P2 KB Lunges x 6
-Sprints
P2 Overhead KB Squat x 6; P1 KB Lunges x 6
-Sprints
P1 Overhead KB Squat x 5; P2 KB Lunges x 5
-Sprints
P2 Overhead KB Squat x 5; P1 KB Lunges x 5
GEAR TIME: 30 Minutes:
– Split Pax into 2 groups
– First 4 work on the gear stations (Fire hose is the timer)
– Second group performs non-stop KB exercises
– Teams Flapjack; Rinse and Repeat 30 Minutes
Gear Stations:
Fire Hose Run 100 Yards
Weighted Sled Pull x 70 Yards
Hairburners w. 45lbs plate x 50 yards
Power Cleans and Press 115lbs Barbell
Kettle Bell Exercises:
– Cleans, Rack, Swing, Bicep Curl, Tricep Extension, Renegade Rows
Mary:
– 8 rounds
– P1 performs Medicine Ball Squat Thrusts (catch 1 bounce) 40 yards
– When P1 returns, hands Medicine Ball to next Pax, and calls out Mary Exercise
Exercises: Daisy Dukes, LBC, Russian Twists, Protractor, Flutter Kicks, Plank, Dolly, Freddie Mercury
COT
Moleskin:
Today was a lot of fun. We have a strong group of guys each week that are seeking a little more our of a traditional workout. Each guy simply killed it out there. The overall individual efforts keep getting better and better each week. Whitesnake is truly coming into his own…T-Claps to him as he upped his bell by 10 lbs and didn’t miss a beat #gettinafterit!
We also had 3 FNG’s today, 2 that were FNG’s to the site and 1 new F3 FNG. Gene aka. Dr. Love ( just thought he was heading out for a normal jog around the track, boy was he surprised…however he (as I mentioned above) didn’t miss a beat and fit right in. Strong work and huge T-Claps for jumping right in to Olympus as your first Post. We hope you enjoyed it and really appreciated having you today. See you next week?
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
With The Rock’s new SF (thanks to Strange Brew for making it) planted, 9….wait 10…no 11….now 12 pax launched another assault at Area 51’s best AO. Thang: Run toward the church, circling back to pick up Hoodie, Runstopper and Sweetness. YHC thought his watch was fast, but no – we just had 3 LIFO recipients this morning. We then continued on to the lot closest to Entrance 4. COP: 33 SSHs 13 H-R Merkins 35 Squats 14 CDDs 23x Freddy Mercury 16 Groiners Lunge walk down hill at entrance 4. Bearcrawl up. Backwards lunge walk down hill. Backwards bearcrawl up. Plankorama. Jog to baseball field and grab a rock. Run to homeplate with rock overhead. Run to 1st base w/rock overhead, 20 overhead presses with rock. Run to 2nd base w/rock overhead, 29 curls Run to 3rd base w/rock overhead, 8 Turkish get-ups with rocks (thanks to Runstopper for the demo) 13 slow squats w/rock Drop rocks. Indian Run to bottom of North Face. Partner up. Run up NF. Partner 1 runs the NF circuit. Partner 2 Jump Squats. Flapjack. Partner 1 runs circuit. Partner 2 – 6 inch leg hold. Flapjack. Partner 1 runs circuit. Partner 2 – Christian Laettner plank. Flapjack. Run around front of church to the gym. People’s Chair with arms out front. 29 overhead press while still in chair. Mosey to turf hill in front of gym. Makthar Ndijaye x 13 while facing downhill Flutter x 13 downhill. Flutter x 13 uphill. LBC x 13 downhill. LBC x 13 uphill. Run back towards launch lot. On entry road – karaoke right 70 yards; karaoke left 70 yards. Jog back to launch lot Dolly x 13 Knee-Up x 8 CCV R x 13; CCV L x 13 COT Ye Olde Moleskine: Started well today even with the triumvirate of LIFO’s. Special welcome to d-Con, our FNG EH’d by Nature Boy. Unfortunately, our FNG laid down in a fireant hill during the Turkish get-ups. Come back nonetheless brother. Thanks again to Runstopper for the Turkish get-up demo – Q was struggling a bit on that one. Strong work by the pax this morning as we made our way around a good bit of The Rock campus. T-claps to our WD Jamboree for running 7-8 miles roundtrip from his home to post. #oldmanstrong The “Royal” reference was due to YHC’s beloved Kansas City Royals’ postseason run. The numbers of exercises in most instances corresponded to uniform #’s of some of my favorite players, present and past. That’s it and that’s all sports fans. Go Royals. Take the Crown!
It was Phoenix like really. Day Zero rose from the ashes once again. 14 (incl 1 FNG) suffered through one of the toughest workouts ever to be delivered in the entire whole wide world. Ever.
Spackler Q
Light jog around ‘track’
COP
20 SSH
20 CDD’s
20 IW
Grab a rock for a pyramid
Complete exercise, run 50 yards, do 10 merkins and run back
Exercises included 10 curls, 20 deep squats, 30 presses, 40 bent over rows, 50 calf raises
‘Cool’ Down Indian run around track
*20 burpees OYO
50 LBC, 40 PP, 30 Tricep Extensions, 20 Diamond merkins, 10 basketball court sprints
Radar Q
Mosey to Yellow Rose and partner up/split in 2 groups
Indian Run challenge around the shopping center with 10 burpees for each group at their 1st corner. All must finish together so you are only as fast as your slowest man.
The Q’s team won. Nuff said.
Keep same teams and line up for sprint work. While teammate sprints down the parking lot and back the rest of the team does some exercise. We did that for awhile.
Mosey back to lot.
Mary
No clue what it was but looked like a dying cock roach and flutters.
Moleskin
Welcome to FNG Piano Man. Good work out there. Today was a tough one.
Day Zero finally getting back to some good numbers. Glad to see the site Q’s finally getting control of the situation. #embarrassing
One would have thought the FNG made fun of Geraldo’s Mom’s meatballs or something. G man went borderline Guido on him during name-o-rama. “I said WHERE in Long Island?!”
Things got weird during the Indian Run around the shopping center when Team Awesome had to carry their FNG. Literally.
#Cotters to Purple Haze. Or was it? He looked just fine to me.
Joker has awful gas
We were treated to a fly by of a #ginger (Fireman Ed) chasing a shirtless man (Stone Cold) at the Yellow Rose.
Burpees weren’t planned today but The Mouth tried to lead a rebellion against the Q during the cool down Indian Run. We all got to watch him do 20 burpees as punishment. And he was still talking.
Announcements
None
As the pax rolled in for the 0700 start of Ascent, many were questioning whether they’d stumbled upon #F3Meathead or #F3Olympus after eyeing the 3 swole dudes already there and the assortment of kettlebells scattered around. Not to worry, guys, just a little pre-KB work going on. (Tempted to say “nothing to see here”, but there actually was.) When the dust settled and the toys were put away, 10 pax had assembled on the wondrous grounds of Olde Providence, eager to make their downPAINment on the weekend. Full disclosure: no change was provided.
The Thang:
Stump Hugger on Q, properly disclosing the pax
COP:
Slow mosey (2nd F pace) to Harris Teeter, with random stops along the way for called exercises:
Q sent Byron into Harris Teeter w/ 2 bills to pick up some Tic Tacs. #breathmints #wonthelpthesix #errandrunning #grocerygetter
Mosey back to Olde Providence – planks along the way
Indian Run for about half the route – passing the Tic Tac baton.
Arrive safely and with all pax back on the OP campus.
High Tide on Q
Mosey to the playground for some child’s play
Set 1 – Playground
Set 2 – Concession Stand
Rinse and repeat through both sets 4 times or until time called
Mosey to little ball field and meet
Mosey to the school wall
Mosey back to the little ball field
Mary:
Done
COT
Announcements
Moleskin:
What a great group out today. Lots of 2nd F chatter. #Kotters to Relo, attempting to return from an injury. Good to see you, brother. Couple of other pax with tweaks too, trying to stay engaged as they work to return to form – glad to have you at Ascent!
Stumphugger and Byron joined YHC for pre-KB at 0630. Thanks gents! We got a brief pump, and YHC used them to dry run parts of the Weinke for F3Meathead this week. (pre-blast: bring a small bell, in addition to your usual gigantor) Added bonus was the looks and chatter we generated by the arriving pax who thought they had mis-posted to Olympus!
Stumphugger got some grumbles and a near refusnik from some of the pax on the call for a mosey to Harris Teeter, “this isn’t Hydra; that’s why I stopped posting to Hydra”. Mutiny avoided, it was a good trip off campus and offset the minimal running planned by YHC.
Some good mumblechatter on the call from Stumphugger for Byron to buy some Tic Tacs on our trip to Harris Teeter. Does someone’s breath stink? Smells other than breath for the six. Should we have all brought our shopping lists? The M wanted me to pickup a gallon of milk while I’m out… We found out, the Tic Tacs served as the baton for the Indian Run on the way back. Plus, Tic Tacs were on Stumphugger’s shopping list…
Several of the pax seemed to like the strength portion of the workout with MM (minimal moseying), so YHC took the opportunity to promote F3Meathead. #0.0 Looking forward to seeing you guys on Thursday!
Thanks for the opportunity to lead today. Thanks for the co-Q, Stumphugger. For the rest of the pax, let me know when you’d like to lead all or 1/2 of a workout. It’s fun, you pick the exercises you like(!), and you’re more ready than you probably think you are.
Have a great weekend!
Aye!
High Tide