Hopper, Baracus, Flute Flakes, Bout Time, One Eye, Steinbrenner, Bugeater, Semi-Gloss.
8 men got after it
The thang
Mosey from Launch site to Carmel school
COP
25X SSH CAD
20X IW CAD
15X Merkins on oyo
Partner work
Round 1
Partner 1 – Run
Partner 2 – Hold Bolder above head
Flap jack
Round 2
Partner 1 run to end of the bb courts
Partner 2 200 curls (together)
Round 3
Partner 1 run to the end of the bb courts
Partner 2 150 presses (together)
Partner work complete
Wall Site
50 arm raises
50 countdown – hold arms out entire time
Triple nickel front pkg lot CCDD
Indian run back to launch
Mosey to shelter
20X Dips CAD
20X Dollies CAD
25X LBC’s CAD
Protractor
COP
Moleskine
Well – it was wet today boys. The rain was not too bad at the beginning but after we got to the end of the AO it started pouring. Too late to turn back now, there was a good amount of mumble chatter out there. Can only imagine which commercials everyone was quoting. The Rock hold was something that Splinter thought up but apparently stole it from “The Rock” this weekend. A little bit of refusenik almost took place by some.
Strong work running through the muck today boys. Bugeater is getting BRR ready with Hopper. One Eye and Bout Time leading the pack gassed YHC. Baracus as usual was out in full force. Flutie Flakes was discussing Fast Twitch tomorrow not sure I will be there. Steinbrenner was doing great and it was great seeing you again.
Mud Run Sign up – check website
Prayers for Gummy- heal up soon brother.
CBC News Anchor: There’s not gonna be any [Wiggler] without Scott Riles and the incredibly polite Canadian news team.
Canadian Anchor: What about the French-speaking Quebec News? The real voice of Canada!
CBC News Anchor: Give it a rest, eh?
Champ Kind: Give me a break! They can’t have news. Nothing happens in Canada!
Run the Wiggler! 5:30 am Tuesday – corner of Foxcroft and Rothwood – Canadian pace…
**Anchorman 2
Swift will launch from the Vine Restaurant parking lot at the Ballantyne AO at 0515 with or without the Q (though the Q has set multiple backup alarms including a pail of water teetering above the fartsack to splashdown if the Alarm snooze comes into play).
This week, we’ll be back to I-pace speed. Instead of extending the 3min intervals of 2 weeks ago, we’ll be stepping back to the 2-1-30. Perfect day to come out and explore intervals for a max of 120seconds at a time.
4 men got drenched while starting the week off with a little runaround
The Thang:
COP
Lap in front of school back to front playground for circuit work. 4 stations:
20 squat jumps, then run around school back around to front wall
Balls to wall with merkin; go in to balls position, then immediately walk down to plank and do a merkin, reverse back up to wall (10x)
Wall squat relay. One runs out to cones and back. When he returns, next man on the wall runs out, etc. Complete 1x, 10 peter-parker-merkins, complete relay once more.
Run to front lot. Two groups; group 1, 10 burpees; once they finish, group 2, 9 burpees; etc, till group 2 finishes with 1 burpee.
Sprints curb-to-curb AYG x2;
Return to launch point; bicycle 20x; burpee 10x
COT
Moleskine:
Announcements:
10 men got a solid upper body workout.
Fight club has different stations – bags, pads, jump ropes, medicine balls, etc. We all have our favorite, and everyone loves the patch of dirt known as “the ring”.
There were a couple of new faces today – but every face looks the same on the end of a glove, right?
Welcome to the newcomers. Now that you have a taste, we know you will be back.
Saturdays. 0745. 13515 Ballantyne Corporate Place. Chippy and Madame T on Q next week.
9 PAX arose from the comforts of the fartsack to encounter a meeting with Nurse Cindy #turnandcough! She wore off her welcome quickly and delivered the pain with no relief!
PreWork:
This keeps getting more and more insane to see how many preworks are needed before an actual 7:00 beatdown. BUT ALL ARE INVITED & ENCOURAGED TO ATTEND THEM ALL!!
0540 – GJ and EE show up for 4 – 5 mile run.
0615 – HH, BD, EE, GJ (arrived after 5 mile run) KB Swing-A-Thon. HH FINALLY brought some sweet swingin’ tunes performed by only the original artists #2yearproject.
THAT THANG:
EE on Q
Mosey to Elementary School Playground
MEET NURSE CINDY
(Cindy = 5 x Pull-Ups, 10 x Merkins, 15 x Squats (modified from a CrossFit workout I did)
100 SSH, 5 x Cindy
80 SSH, 4 x Cindy
60 SSH, 3 x Cindy
40 SSH, 2 x Cindy
20 SSH, 1 x Cindy
Hand off Q to CT (Sorry CT, we went over about 10 minutes but Finished!!!)
Mosey over to the parking lot and circle up for some flutters x 35
Indian run over to the practice field with a stop along the way for a little core work. Heels to Heaven x15
Line it up on the edge of the field
Bear crawl across field
LBCs x50
grab a partner and pepper pods with your partner back across the field
Plank and hold
Partner 1 carries first 1 to get the other and switch and partner to carries back
Inch worm across the field (Audible. Recover where you are a circle for some Mary)
3 MoM
– LBC, bicycles, back scratchers
Mosey back to shovel flag (Drop Thrill with the Qjack. 3 x Over / Under Phone Poles) He just can’t stay away from that obstacle course)
0800 – BEATDOWN COMPLETE!
Moleskin
I would have posted this sooner if I could have moved my arms!
Awesome work by the PAX today to not only see some benefit to attempting a Double or Triple down (Quadruple including 3rdF #TheGrindstone), but for pushing and pushing each other to keep going when you feel like complete burnout has set in. I challenged each of the PAX before Cindy to struggle with the traditional Pull-Ups as much as possible before modifying (that’s an area I personally have much room for improvement) as they seem to be on tap only few and far between the workouts. And I could tell with all of the grunting and screaming Cindy was effective in delivering the exact medicine we all needed! Even when most of us were nearing or at failure and my half on Q was up, all PAX (I think!) wanted to see it to completion #STRONG! Not sure what happened when BoonDock Ali wanted to take on HorseHead Frazier during a set of the SSH’s but I see BD taking a few rights at him and in one fail shot, HH pummels him to the ground #Parenting101withboys.
CT gets the Ab-cer-sizer award for his Core performance. And the Ark Loader on ice hurt… bad! Glad to see HB back out and still working hard to get back to Pre-Flu condition. Shepherd is a beast and DT you are getting faster and faster! GJ strong on the Triple Down brother!! Keep it up All!!
Announcements
– HH and GJ running some Gamecock 15K along the sewer lines of Columbia, SC next weekend (prayers needed there)
– Sign Ups for BRR
– Outland/Overdrive/Grindstone Q Sheet going around to plan Q’s for the year. Of course leaving room for new Q’s.
– 3rdF #TheGrindstone – working through “Not a Fan” by Kyle Idleman
– Sign Up for Mud Run
Thank you to The Late Show for Taking us out!!
Always Thankful for the PAX of F3!!
EE
6 pax started but 7 pax finished what would prove to be a hearty 60 minutes of workout that went like:
To track: 1 Lap (High Knees, Butt kicker, top of track SSH x 20, High Knees, Karaoke Left, Butt Kickers, bottom of track Mountain Climbers x 20, High Knees, Karaoke Right)
50 Merkins On Your Own
Line Up: 4/5 mile Indian Run to Business Building By Harris Teeter
15 Wide Arm Merkins In Cadence
3 Stations in Parking Lot
STATION 1: 50 Yard Zig Zags (25 good squats touch the lines) – PLANK exercises while we wait
STATION 2: 50 Yard Merkin Sandwich There and Back Ladders 20 yards Mary Katherines, 20 yards squats (5’s, 10’s, 15’s, 10’s, 5’s) – PLANK exercises while we wait
STATION BREAK – CIRCLE UP ON YOUR 6: Flutter x 40, Protractor Various Degrees for 90 seconds
STATION 3: 50 Yard Heel To Heaven There and Back Ladders with Jump Squats in Middle (15 HTH each side with 5,10,15,10,5 Jump Squats) – PLANK exercises while we wait
Line Up: 4/5 mile Indian Run back to Olde Providence Elementary
Upon return Welcomed FNG “The Kid” waiting in OP parking lot who we found had arrived at 0709 who we gave credit for sticking around for 25 minutes and jumped in and finished with us. He was head locked by Strange Brew (after months of SB persistence – way to go brother)
CIRCLE UP ON YOUR 6: Dolly x 25
To the school building for Peoples Chair for 3 minutes with 25 Air presses
To the benches for steps ups / jump ups x 20
To the monkey bars for pull-ups x 20 on your own and Old fashion situps x 20
To the concessions for Dips x 30 and Burpees x 10 (2 sets)
Return to parking lot for COT
Count-o-rama (1,2…7)
Name-o-rama
Moleskin:
Cold again! That is a lot of consecutive cold mornings this week. After about 15 minutes of movement we were warm and in good form. Ascent offered up a great opportunity for 7 of us to get a workout in that focused on legs, core, shoulders/chest. Great work. Thanks to High Tide for the opportunity to lead. We got an energy boost with “the kid” joining us at mid-way with his upbeat attitude and readiness to learn what F3 was about.
Posted by Chelms on behalf of Leroy
The Thang:
YHC woke up at 3.30am in a sweat, I was having nightmares of the F3 cadence count and was adamant I would not embarrass myself, that didn’t last long!!. Turned out to be a good crowd for my Virgin Q. Started to ask “do we have any FNG’s present” only to be told by Haggis, “how would an FNG know what an FNG is” first rookie mistake and off we went.
The Thang:
47 SSH (In honor of YHC’s Birthday), 15 Low Slow Squats, 10 Wide Arm Merkins, 20 IW (Assisted by Camacho for obvious reasons)
Mosey to parking deck partner up for what I call “Partner Ramp Pushes” Partner #1 pushes partner #2 up the first portion of parking ramp, partner #2 offering as much resistance as possible, halfway point 10 merkins each, reverse to top of ramp. Hold plank for the 6, 10 cadence merkins given by Haggis. Rinse & repeat with cadence merkins assisted by MT & Mighty Mite.
Mosey back down to the bottom of the same parking deck, reverse running to the halfway point per deck, turn and give it all you got the end of each ramp. Hold plank 10 Wide, Diamond and regular Merkins. Mumble chatter of “who is this Bean could be heard” that was just the appetizer.
Left parking deck #1 and thought I had picked up an FNG along the way only to find out it was Software who was late. Oh well Indian run to Premier Deck for the main course.
Round #1 Partner up, piggy back partner #1 halfway up ramp, 1o merkins, swap and run to the end, hold plank.
Round #2 Partner #1 suicide run while partner #2 performs 30 donkey kicks and 30 LBC”S, swap rinse and repeat.
Round #3 Same as round #1
Round #4 Bear Crawl, Lunge Walk, Crab Walk up ramp sprint to the end 10 merkins, rinse and repeat twice.
Round #5 same as round #4
YHC was smoked but had more energy than he realized, decided to run down the parking deck staircase and just for fun made the PAX run back up. People’s Chair with 25 arm presses and a round of Mary, LBC, Flutter, High Flutter and the famous Stonehenge bicycle administered by who else but Puppy Love Love (Respect). YHC looked at watch oh s*** its 6.56am and we have 10 minutes back to the AO. Pax made it 7.07am Rookie mistake #2
Announcements: Fight Club (ssshh) 7.45am, Mud Run sign Ups, SOB BRR team needs two drivers. COT taken out by YHC himself who explained I don’t do a lot of praying but I was honored to lead a great group of men and able to lead the prayer. F3 I’m now fully vested and ready to lead again. Sound off. Mr. Bean
6 of the Faithful made a Commitment this morning and got busy.
SSH x 25
Mountain Climbers x 15 – Hold it
Merkins x 15
Imperial Walker x 15
Mosey to front door
Box Jumps x 15
One Legged Squat, 15 each leg
Rinse and Repeat
Mosey around front island to find 45 lb. plates.
3 Pax go about 20 yards or so down parking lot.
Hair Burners down, next man Hair Burner back.
Rotate thru till all have gone twice.
LBC x 25
Bicycle x 25
back to front door
Box Jumps x 15
Derkins x 15
Mosey to back of school for People’s Chair
Lunge walk towards bridge
Run to Concession stand for the following:
Merkins x 10
Diamonds x 10
Wide Arm x 10
Dips x 10
Mosey to track for Mary
LBC x 15
Bicycle x 15
Knee Ups x 15
Heels to Heaven x 15
Pin Ups x 10 each side
Mosey to pillars at baseball field for People’s Chair, with variations
In the grass for Jack Webb ladder to 6 and back.
Pillars for People’s Chair active recovery.
Head down to concessions for Merkins x 15, DIps x 15
7s on small hill; 1 Squat down, 6 Burpees top
Mosey to Bridge, Lunge Walk across.
Mosey back to front of school for Ice9 drive-by!
Moleskin
We had a couple audibles early to keep this Band of Brothers together, when the introduction to Hair Burners didn’t go well for Minuteman. F3 leaves No Man Behind, and we are all stronger for it. Fortunately, the spinning stopped, and Minuteman was back in action. #invertedexersionsucks
Welcome to Commitment, Crab Cakes and Frack! Frack and I worked out back-to-back this week, with Hair Burners both days. Dasher as always crushed the workout. Intimidator continues to improve. And Minuteman was a beast for sticking with the workout!
As always, our thoughts and prayers are with Heather during her chemo treatments –