25 men resisted the siren song of the fartsack and joined YHC for a little F3-style “stand and pound.”
Here’s the thang:
Seal jacks – 25 IC
IW – 25 IC
Slow Merkins – 25 IC
Squats – 25 IC
Called exercise – Civilian Count. Called active recovery (aka “chaser”) betwen each set – 10 OYO
One-hand shoulder press: 15/10/5 per side; dead bug
Romanian Deadlift: 15/10/5 per side; Merkins
Front raisers: 15/10/5; Freddie Mercury
Good morning: 15/10/5; LBC
Upright row: 20/15/10; high-knee jump
Tea bag squat: 20/15/10; CDD
Lawn mower: per side 15/10/5; burpies
2-handed swing OYO: 20/15/10; Peter Parker
Triceps extension: 20/15/10; squats
Horn curl 25/20/15; Merkins
Dolly press – 20 IC
Mason twist – 15 IC
Slow flutter press – 15 IC
Merkin wave – 2X
1 minute Burpies AYG
COT
Moleskin:
May need to consult the record, but I think this was YHC’s VQ at Skunkworks. If not, it’s been too long to remember, so I wanted to be sure to deliver something memorable. Based on the fact that during Mary, I only heard a few PAX counting, I think I succeeded.
Being a drummer, I probably hear rhythm more than I should, so couldn’t help but notice the very audible seal-jack “clap” was on count for most of the PAX. But not all. #stilllaughing
Tclaps to Sussudio for both calling out and executing the correct “down” position of the Merkin wave: 6-inches, not 0. #WD_respect
I’d been warned that old-school curls would be refusniked by that bad ol puddy tat. Even though he didn’t post, it was amusing to hear some mumblechatter when YHC called it.
Tclaps to Header or Sanka – too dark and too little O2 to remember clearly – for amping up the “recovery” squats with goblet squats. I’m sure others were doing the same (Stone Cold – KB merkins?). Way to push yourself, gentlemen.
Excellent take out, Cottonmouth.
It’s an honor to have the chance to lead this group of men.
Announcements:
7 Pax showed up this morning to dust off the rust from the weekend. Here’s how it went down.
Jog a little bit to warm up in the coolest morning we have seen in a while.
COP:
Head to track, and line up along track facing street.
Triple Nickel: 5 Carolina Dry Docks, run to far side for 5 Man Maker Merkins then run back. Repeat 5x
Triple Nickel Part 2: 5 Squats, run, 5 Derkins with feet on top rail of fence. Run back, Repeat 5x
Peoples Chair 3 sets with 20 Inclined Merkins after each set.
(State disclaimer)
Mosey to playground:
Set of Pull ups, hanging knees to chest, full sit ups. Start with 6 reps of each exercise, then 5, 4, 3, 2, 1
Plank
Repeat in reverse order: 1, 2, 3, 4, 5, & 6 reps of each exercise
Plank
Head to stumps:
Right leg step up and down to backward lunge x 10 OYO
Repeat with left leg.
Continue for sets of 8, 6, 4, & 2 each leg and OYO
Back to cars
Burpees x 10 OYO
Flutters x 20 IC
Glute bridges
Dolly’s x 20 OYO and double time because we were out of time.
Moleskine:
A great cool and dry morning for a workout. YHC wasn’t planning on Q’ing today, but was late in confirming the originally scheduled Q. So away we went, ad-hoc, well at least a bit ad-hoc. I had a feeling there was a miscommunication and had at least the first part of a workout planned and would improvise from there. Turned out to be some good variety and I think everyone got more than they paid for.
While many were at the Mud Run on Saturday, Lobster Roll and O’Tannenbaum had a little one-one time at #F3Area51. I am sure it was lovely. No such privacy today but the practice made for another strong outing from both of these guys. Coal Miner’s Daughter has been steady at #F3TheMatrix and is maintaining the pace with the rest of the PAX.
Sorry for the late disclaimer. As I was hanging upside down and trying to get my shoelace unstuck from the fence I thought, “hey, I forgot the ole’ disclaimer, maybe I should do that prior to busting my skull open”
Thanks to Young Love for the strong send off.
-Alf
7 men gathered at the Foxhole on Fall’s first brisk morning for an early week downPAINment.
Mosey to the lower parking lot for a warm-up COP.
SSH X 25
Lap around the parking lot.
IW X 25
Lap around the parking lot.
Low Slow Squats X 15
Lap around the parking lot.
Side lunges X 10
Mosey to the Ring of Fire for the main event.
Two handed swings X 41
Upright row X 41
One handed swings X 41
Goblet curls X 41
Flutter kicks X 41
Bent over rows X 41
Burpees X 41
Dead lifts X 41
Heels to Heaven X 41
Mosey back to launch
Bell BCs X 41
COT
Announcements: New obstacle themed workout on Fridays(Brave). Meets at the Vine Restaurants(same spot as Bagpipe, Swift, and Stonehenge). Madame and Champagne on Q.
Moleskine: Why 41? YHC was still sore from the beating that the Wolfpack took in Death Valley on Saturday and wanted to exercise(intentional misspelling) his demons. Oddly enough, 5 of the 7 pax were either NC State(MM, Wingman, Luggee) or Clemson(TR and FC) alums.
Some of the pax were a little disappointed that there was no kettlebell work until 15 mins into the workout.
It’s always an honor to lead such a great group of men. I’ll do better the next time.
Swift will launch at 0515 from the Ballantyne AO at the Vine restaurant. Post Mud Run, this is a perfect opportunity to stretch out those sore muscles and get back to running without sand in your shorts or mud in your shoes.
Mile repeats are a staple for building endurance with speed, but they can be grueling and intimidating. How about something shorter, but still a challenge? We’ll be out at the “Bull Ring” using a unique format for something near Half Mile repeats – 3:15 run at 10K pace, 0:45 jog to regroup. If you have a watch with a simple timer, set it for 3:15 and countdown / repeat.
Need to figure out 10K-pace – go here http://runsmartproject.com/calculator or here http://www.mcmillanrunning.com/
Jack Byrnes: Greg, a man reaches a certain age when he realizes what’s truly important. Do you know what that is?
Greg Focker: Love… friendship… enjoying the moment… living… just love.
Jack Byrnes: [The Wiggler].
Greg Focker: That, too. Right, yeah. Sure.
Enjoy the moment! Run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – man of a certain age pace…
** Meet the Fockers
11 pax, including one FNG, ventured out into the cool, dew covered fields of Basecamp to start their week off right with a moderate downPAINment. Here’s how they Rocked It:
The Thang:
Mosey to the lower ball fields, into the outfield for COP
COP:
Mosey to rock pile for hand-sized rock (i.e. you can easily handle it with one hand) and return to the outfield
Rockin’ the Outfield
(brief demonstration of the sequence for a Turkish Getup)
Mosey with your rock to the bleachers
Rockin’ the Bleachers
Right side
Mosey to outfield with rock, circle up and drop rock
Still Rockin, without the Rock
Return rock to pile and mosey to track
Mosey to parking lot and circle up for Mary
Mary
Done.
COT
Announcements:
Moleskin:
Great work by the pax today, with some new moves for Basecamp.
Special welcome to FNG Morning Star, who was “EH’d” by a neighbor’s wife and looked us up on the website to find us on his own! Glad to have you out this morning, and welcome to the Pax. Keep coming out and you’ll notice a difference.
T-claps to Fireman Ed for grinding out the workout this morning. FE survived the Mud Run unscathed, only to injure his thumb yesterday playing soccer, reportedly while flopping. Hope it gets better soon – see a Dr?
So, YHC did some recon on Saturday in hopes of finding the long rumored trail between S CLT Middle and Davies Park for a short mosey over for some pullups, etc on the playground. No such luck in finding the trail, but a couple of rock piles were discovered. The Weinke was changed and those rocks were put to good use instead.
Hope you all enjoyed the Rock Getups – something new for Basecamp and a mild introduction to getups, a great overall body conditioner. The Rock Lunges is another story, in that it was a looong walk from centerfield to the right field fence. #ImGonnaWalkFunnyTomorrow
Marketing note: if you like the rocks or the getups or dislike running, give Meathead a try on Thursdays. We lift heavy things and don’t run very much. #0.0
Thanks for the opportunity to lead today. Always an honor.
Aye.
21 Posted DMZ for moving day.
Steinbrenner Thang: Moving Day…
Moleskin:
Steinbrenner
24 pax including 1 FNG laid it all out on the pavement at a Mud Run convergence at The Rock. The pax from The Rock, Day Zero, Olympus, and Ascent powered through a tuff hour of Gear and Sprints. The Hoff and YHC got together to discuss how to bring out all the toys to give the pax a beat down while keeping the heart pounding for an entire hour of cardio and anaerobic work and we were giddy at the opportunity. We also discussed and agreed that this will become a regular monthly occurrence (more on this in the moleskin below). Here’s what we did:
The Thang:
Follow Mall Cop for a mosey around the parking lot and circle up for a quick COP:
SSH x 20, IW x 20, Slow Squats x 20, Merkins x 20
The Main event: Partner Up (size and speed don’t matter) and follow the Hoff and YHC through the gear stations for a quick tutorial on proper form. Each team then lined up at 1 of the gear stations and partner 1 pounded it out on the gear while partner 2 sprints down to a light post and back, total of 150 yards. Flapjack, then plank until all partner teams are done. YHC or The Hoff would call to rotate once all teams were done so that all teams would move to the gear station to the right. We continued this on the stations for the next 50 minutes.
Stations were:
6 MOM lead by The Hoff with Daisy Dukes, Flutters, Get-ups, and LBCs
Moleskin:
That was an awesome workout this morning and all the pax pushed it hard! The Hoff and YHC had a blast putting this one together and it delivered everything we wanted. This was one where the pax got out of it what they put into it and judging by the sweat flying everywhere the pax got their money’s worth. We sprinted a total of 1.75 miles during the stations and once our heart rates got up they stayed there for the duration.
We’ve decided this will become a regular occurrence with The Rock and Olympus converging every 5 or 6 weeks alternating between the 2 AOs for this style of HIIT with the gear and sprints.
Welcome out to F3 to our FNG Billy Jean (John M.) who was EHed by World Tour (Michael Jackson). This was a rough one to start out with but you hung in there and gave it your all! Hope to see you back out in the gloom soon!
Announcements:
2 new Area 51 Friday workouts starting this Friday, 1 in Ballantyne named The Brave and 1 in Union County, look for the weekly email for more information.
GORUCK Challenge on 11/7, contact The Hoff for more details.
F3 is expanding further into the Union County region and we need your help EHing Men who live in the area. Here’s what we will do and when:
Current: Saturday AO of “Outland” at Sun Valley Middle School will continue and serve as the “FOB” (Forward Operating Base) for expansion efforts and other CSAUP activities.
NEW Workout(s):
Friday – F3 Overdrive
Target AO Coverage/Expansion:
Get involved & refer men:
1. Hard Commit and/or send contact info of potential FNGs to F3UnionCo@gmail.com
2. Follow @F3UnionCo on Twitter
3. Step up and lead in Union County
9 PAX rose to a nice cool Fall Saturday morning in the Gloom ready to Tackle (get it), the HB and EE Doofenshmirtz Evil Incorporated EXTREME-LEG-N-A-TOR!! Great work by HH, GJ, DT and EE who decided it was a great idea to begin at 0600 with a warmup 5+ mile run to ensure Maximum Strength Leg-O-Rama. With all PAX now ready to Enter the HBEEDEIELNAT, Let’s Begin!
HB ON Q – Let’s Mosey
COP
Quick Lap around Parking Lot
SSH x 20 – Hey is that Jellyfish? NO, SNOWMAN!
IW x 20
As per Outland Snowman Tardy policy – 10 x Late Penalty Burpees OYO
Mosey to side of school for some circuit work.
Round 1 x 2:
Railslides
Dips X 40
Step ups X 40
Plank-O-Rama
Round 2 x 2:
Railslides – Alternate Direction
Decline Merkin’s X 30
Carolina Dry Docks X 30
Plank-O-Rama
Round 3 X 2:
Sprint around Railslide ramp
Freddie Mercury X 30
LBC X 30
Plank-O-Rama
Double E Now on Q –
ENTER THE EXTREME LEG-N-A-TOR!
PARTNER UP!
HAIRBURNERS with 2 x 45 lb plates (2 x 10 lb plates for 2.0’s) and cones 10 parking spaces apart
P1 and P2 must push plates UP and BACK while remaining PAX perform called Legs-ercises
Partners must work No Man Left Behind Style and help the other partner If anyone gets stuck!
After the HB’s are complete, all PAX must run a lap around parking lot and Next partner group immediately hits the plates for more HB’s . Continue until time runs out or you spill Merlot!
Legs-ercise #1 – Squat Jumps
Legs-ercise #2 – Walking Lunges
Legs-ercise #3 – Calf Raises
Grab some Wall for PC Active Recovery after Run with Arms Out Hold 30 seconds, 30 x Air Presses, Arms Out Hold 30 seconds! Back to the LEG-N-A-TOR!
Legs-ercise #4 – Low Slow Squats
Legs-ercise #5 – Bomb Jacks
Legs-ercise #6 – Reverse Walking Lunges
Legs-ercise #7 – SSH
Double HairBurner Distance to 20 parking spaces and divide PAX into 2 groups for HairBurner Relay Race!
P1 Starts P2 picks up at space #10 P3 meets P2 at space #20 and turns back around to P4 at space #10 and P4 finishes up!
Time for a little Perry (The Platypus)
Dolly x 25 IC
LBC x 30 IC
6 inch hold for 90 seconds!
XTREME LEG-N-A-TOR COMPLETE!!! EXCELLENT WORK!!
MOLESKIN:
HB – I definitely need to call out all the PAX during the Hairburners for truely showing the brotherhood and mantra of no man left behind during the Hairburners. A whole lot of pushing & encouraging going on! Aye!
EE – What a Great show of F3 spirit at the Outland this morning! When the PAIN is at it’s worst, the PAX are at their Best! It still amazes me at the willingness of the men of F3 to push and help the others no matter what during these very difficult workouts! Even when they can barely breath, they manage to find strength in each other to press on, stronger and harder #F3BROTHERHOOD #F3STRONG! It was great seeing Horse Head back in action after a few weeks on the IR. Not only back but showing brute strength in the 5+ mile Pre-Run! CT, we all hope you feel better and that this looming crud leaves you soon brother. Again Great Work by all and the heated debate between GJ and myself, What will wear out first, the 45 lb Metal Plates or the Parking Lot Asphalt??? I guess only time may tell! Here’s to finding out with my brothers of F3!!
Announcements:
– Continued Prayers for Electric Slide’s wife
– Continued Prayers for little Coy – www.careforcoy.org
– Prayers for CT and a speedy recovery
– 5K Race Sunday October 19th at 6:00pm at Hopewell Baptist Church with Donut Hole
http://www.sportoften.com/events/eventDetails.cfm?pEventId=13412
As Always It is a Pleasure to share the pain of the Outland with each one of you!!
Double E and HB