8 Strong PAX Posted Saturday morning for a thorough beatdown. Glass Joe lead the PAX like a seasoned veteran.
The “Pre- Thang” 06:00
Kicked off the pain with a few #F3Outlanders gathering for a 5 mile run around the Campus. (Double E, Horse Head, Glass Joe, Boonedock 2.0 *on the BMX)
The “Main” Thang 07:00
Mosey to shovel flag for Warmup COP (CT Leading 1st half)
– SSH x20
– Burpees x10 OYO (this was welcome gift to all, from Snowman, as he arrives on the scene)
– IW x20
– Merkins x15
-4 count squats x20
– LBCs x20
Mosey to the the hill in front of the Middle school and partner up
Round 1
– partner 1 run up hill Burpees x10 and return
– partner 2 LBCs
– repeato until team reaches combined x100
– Plank
Round 2
– partner 1 run up hill Burpees x10 and return
– partner 2 merkins
– repeato until team reaches combined x100
– plank
Round 3
– partner 1 run up hill Burpees x10 and return
– partner 2 squats
– repeato until team reaches combined x200
– plank
Mosey over ot the Wall
– Partner 1 Peoples Chair
– Partner 2 supine pull-ups x10/20/20
– switch
– repeato x3
wrap up the first half with flutter kicks x1minute
Glass Joe starts a long 12 round beatdown.
Mosey over to the rock pile and get ‘the rock’. Mosey on to the football field.
The Devin Hester: Partner 1 chasing partner 2 carrying ‘the rock’. The goal was to go from end zone to end zone without being caught or essentially a 100 yard dash. Then we switched and Partner 2 chased Partner 1 back to the other end zone.
To the stadium stairs we go!
Originally named Stairway to Heaven/Highway to Hell as I was trying to stay consistent with the use of classic metal but Snowman came up with the name Ring of Fire (Down, Down, Down…the stairs we go) which probably made Jesus happier with me so I’m sticking with that. In honor of Snowman:
https://www.youtube.com/watch?v=ain4dLhQtD8
Partner 1 runs a lap around the football field. Partner 2 goes up the stairs/down the stairs/10 burpees and continues that pattern until Partner 1 is back and then Partner 2 takes off for his lap while Partner 1 does the stairs and burpees.
Here was the rotation we did for Ring of Fire: 10 burpees/20 dips/30 merkins/40 LBCs. And by the end of it, everyone had run a mile and climbed the stairs at least 4 times.
Mosey ‘the rock’ back to the rock pile.
Indian Run back to the flag ending in a sprint to the flag.
Moleskin: Great job by everyone today! Lots of running which will make a man out of ya. Or at least half the man you used to be in pounds if you keep running. Great job by Double E, HH, Glass Joe and Boonedock on bike for the 5 miler at 6AM. And we all appreciate Snowman for interupting CT which enabled us to end the workout like we began it…….10 burpees due to Snowman.
Announcements: Glass Joe is leading a guys study through Philippians at Sweet Frog in Monroe on Tuesday night at 7pm. It begins this Tuesday night and will continue for the following 3 weeks as Philippians has 4 chapters so it’s a chapter a night. Jesus used loaves and fishes, I’m using frozen yogurt. Something for us all to puke up next Saturday.
Prayers: Praying for our brother Drop Thrill’s Mom. We pray for healing for her and peace for Drop Thrill and his family. Praying for HH and his job. Praying that he can manage the current workload and see some relief from it as well.
I might be the first to get knocked out in the video game but I kept getting back up dadgummit! Glass Joe!!!
Swift will launch on Tuesday at 0515 from the Vine Restaurant at the Ballantyne AO.
The article “How to Learn to Love Hills” has some great ideas on technique. Read it to get some pointers, and the QIC will be borrowing one of the workouts to use on Ben Nevis tomorrow.
15 strong brothers came out to Stonehenge early on Saturday. We ran, we worked hard, we ran some more. We tried to outrun Jack Webb, but he kept catching us.
The Thang
Jog to adjacent lot for COP
COP
– IW x 20
– Squats x 20
– Merkins x 20
Run to Premier Deck with pain stops along the way
– Jack Webbs up to 6
– Jack Webbs 7 and 8
People’s Chair – with arms up x 1:30
Gather on first level of deck, split in to two teams
Round 1:
Team 1 – Jacob’s Ladder – Run up to next level, 1 burpee, back down
Repeat up to 3 burpees
Team 2 – LBCs while you wait
Flap jack
Round 2:
Team 1 – Run up two levels, 10 burpees, run back down
Run up two levels, 10 LBC, run back down
Team 2 – 15 Dolly, 10 Rosalita, 5 Heels to Heaven, Repeat until Team 1 back
Flapjack
Plankorama
People’s Chair x 1:00
Run back towards launch point
Stop at Big Intersection
Jack Webbs 9 and 10
Stop in front of CVS
Jack Webbs 1 up to 5, back down to 1
COT
Moleskin:
– Less humidity, cooler temps made pain for palatable for the pax. Very solid effort by all the pax including 3 FNGs that came out
– Ears were on – pax listened pretty well to cadences in Jack Webbs. Only one start over called.
Announcements:
– BRR training in full effect. Stonehenge run added launching at 0530 to give some extra running ahead of workout.
– F3 Dads is going strong – Saturdays 0900 at Beatty Park – Softball Fields parking lot
It was about time a little hip hop made its way to the Hole. I borrowed Loogie’s speaker, turned the phone to Eminem on Pandora and away we went. 7 iron swinging homeboys got down today.
warm up with a mosey to the field, circle up
30 SSH – always seem to hurt a little first thing Monday morning.
25 IWS
Grab your bells, music on, let’s get the party started.
Eminem Set
30 2 hand swings
20 bent over rows, each arm
30 tricep extensions
20 clean and press, each arm
20 figure 8
30 standing overhead press
30 curls
Recovery Mosey to the end line and back
Jay Z Set
Repeato, increasing a few of the reps
Recovery Mosey the full length of the field and back
Kanye Set
Repeato increasing a few reps
Recovery Mosey to the end line and back
MARY with U2. No it doesn’t fit the theme but I had to play something That Old Man Frehley would recognize.
20 flutter presses
20 dolly while holding KB up
1 minute elbow plank…..and done!
Ye Ole Moleskiney
Cozy strong group today. Thanks guys for putting up with the music selection, I like a good angry Eminem song when I’m throwing weight around. Great job by all.
Frehley will be subbing in for an injured Soft Pretzel tomorrow at Bagpipe, Wednesday Chipotle has the reigns at The Maul.
12 pax braved the 110% humidity and stagnant air to endure a torso beatdown which included many beloved favorites.
The Thang:
Mosey to Parking area for warm up
Imperial Walker x 20
Merkins x 15
SSH x 20
Arm and back stretch
Plank – 6 inches
Upper body beat down Pt. 1
Partner up
Do as many pull ups as you can do in 1 minute, flapjack
1 minute of dips
1 minute of incline merkins
10 pull ups, switch, for one minute
30 dips
1 minute of decline merkins
5 pull ups, switch, for one minute
25 dips
30 diamond merkins
Mosey to coupon storage area
Upper body beat down Pt deux
1 minute of curls
1 minute of shoulder presses
1 minute of tricep extensions
Repeat
10 curls, 10 presses, 10 extensions
drop it
10 curls, 10 presses, 10 extensions
Mosey to wall
Wall squats with air presses
Lunge walk to curb and back
Wall squats with air presses
Lunge walk to curb
Circle up for cool down and stretch
Deep glute stretch
Toe touch stretch
Moleskine: After nearly two months on the bench, it was fantastic for YHC to hit the gloom and punish the pax. Prayers are welcomed for healing since YHC finds going to the YMCA a bit mundane after doing F3 for 2 years. Yes, there is a fern in the corner of the room and it does appear to be real. No it does not come close to absorbing all of the CO generated by a bunch of sweaty 40 somethings on the elliptical machines (YHC included).
There was much grunting and groaning and the occasional Joker crop dusting (what would the Matrix be without that?). Overall a good time was had by all.
With a little rain falling on an unusually mild July morning in the Carolinas, 8 PAX gathered around the SF prior to putting in a good morning’s work at Area 51. As the clock struck 0700 hours, Alf led us out into the misty Gloom to get us started. Here’s how the morning played out:
Alf on Q
Mosey out from the school lot over towards basketball goals. Line up facing playground.
Now that the muscles are loosened up a bit circle up for COP:
Mosey around back of school to stumps:
Plank-o-rama
Mosey back to trail for a short jog
Plank it up and wait for PAX
Abacus on Q
Let’s head to playground at front of school for some 11’s
Jog over to the soccer fields for 6 MOM:
Enough Mary, line up on the field next to back parking lot for the Stack
We have about 3-4 minutes left so head back to launch point for PC
Circle up for COT
Moleskine
Announcements:
Hope all enjoyed a great weekend.
(Posted On Behalf Of Yankee By Mall Cop)
Gathered in the gloom, three men came to tackle some serious iron and get their fix of weekend warrior. Oh wait…..who is that sprinting to catch-up to the Pax?? Night Court!! And then there were four:
Thang:
Mosey over to upper lot for come COP
SSH x 30
IW x 20
10 Burpees on your own
Swings x 20
10 Burpees on your own
Swings x 20
Grab a partner for “catch me if you can”
Partner one – Farmer KB’s
Partner two – Merkins x 10
Proceed to Mt. Olympus ~3/4 mile from home base
At Mt. Olympus:
Run to bottom of hill, sprint back to top
Rows x 20
Run to bottom of hill, sprint back to top
Swings x 20
Run to bottom of hill, sprint back to top
Tri-ext x 20
Run to bottom of hill, sprint back to top
Renegade Row x 12 each arm
Plank each time
Have to head back to home base – return to “catch me if you can”
Audible called at ½ Mile to owning your own bell
Back at home base:
One arm swings x 10
Bear crawl 20 yard
Repeato to 100 reps
Mosey to wall:
Step-ups x 20
Dips x 20
Repeato
Curls x 20
One arm press x 20
Moleskin
Lots of positive encouragement from of a great group of men. Night Court ran late and caught up to the pax just in time for the all-important farmer carry. Some initial complaining over the ¾ mile “catch-me if you can”, but we perservered. Mt. Olympus was officially named and it’s a beast. Just a few of us had been that far off campus since Hoff usually likes to stick to the woods with huge logs. Bear crawls rounds were not well received and there were grumblings of mutiny. Luckily, nothing came of it and we finished strong. Solid work by all pax today, I truly enjoyed working out with such a positive team, thank you for letting me lead.
Announcements
Check the weekly email and website. Check out Red, Light, and Blue on the Spearhead site.
(Posted On Behalf Of Flipper By Mall Cop)
Flipper’s Backblast Title: A Burpee By Any Other Name
We had 16 Pax including 1 FNG under the VSF at the Rock for a wet and grassy Virgin Q. As promised there was running a-plenty as the uninitiated were thrown into the deep end of the hoplite pool!
The Thang:
Mosey to the 51 parking lot and circle up for warm up
Merkens X25
Side Straddle Hops X25
Imperial Walker X 25
Mosey to the bottom of the hill by the ball fields, divided into 4 quads then jumped into the first of 2 Hoplite Miles which went something like this:
.25 mile run – Squat Plank Thrust X 5
.25 mile run – Gladiator Sprawl X 5
.25 mile run – Exploding Star Merken X 10
.25 mile run – Balance Burpee X 5
100 LBC rest
Now that we knew what to expect, the mumble chatter died a bit going into the second mile which played out as below:
.25 mile run – Square ups X 5
.25 mile run – Chair Jacks X 10
.25 mile run – Phalanx Squat Lunge X 10
.25 mile run – Super Burpee X 5
Thanks to The Mouth at this point we ran to the top of the hill, plank walked back and then rolled down the hill then back to plank after we stopped feeling drunk.
For our 3rd mile we switched it a bit:
.25 mile run – Roller Boat X 5
.5 mile run with the 2 quads each direction ending at the bottom of the hill, bear crawl to the top then hold plank for about 90 seconds while Tadpole went to get some water.
Run to the playground – Pull up and hold 3 seconds X 10
Run to the hill – Crab walk down and reverse crab walk back up
Mosey to Jail break back to the cars – plank it up with 30 seconds of 6 inches to finish the sweat fest
DONE
A lot of running with very little break but solid effort by all present with no puppets to be found, I may even be asked to Q again some day.
Announcements:
Spandex advised Mtn Khaki’s will be holding a clearance sale today at Carowinds check the Facebook page and there will be a pre-party for the 24 hours of booty race. Volunteers are also needed to help with the race, see Spandex.
Tadpole is looking to make some money this summer so please think up whatever degrading work you don’t wanna do and hit him up on twitter, but be sure to have some water available for the poor lad as he dehydrates easily!
Finally on 7/26 for those PAX who want in, Join me after The Rock for a 2 hour bootcamp workout Spartan Race style at the Harris YMCA. Sign information is available here: http://www.spartan.com/events/spartan-workout-registration/?event_id=314/charlotte/nc-workout#.U8p4el5Jkds. You’ll get a free T-shirt, a spartan bracelet and get to meet about 200-300 Spartan Enthusiasts from across the city. Gonna be a heckuva time.
A cool misting rain greeted our merry band of men this surprisingly-cool July morning. Sissorhands came jogging in just as we got going. Here’s the thang:
Warm-up: lap around track; second lap w/Frankenstein (aka Toy Soldier), back-kicks, high-knees, internal skip, external skip. Mosey to parking lot.
COP: 15 SSH, 15 4-count chest-to-ground Merkins, 15 IW, 10 4-count side lunges, 10 mountain climber
Mosey to playground, cards dealt to each (52 + jokers). Each man in turn: Call each card, join in called exercise, repeat until you finish your hand. 10-count between hands. Aces=1, Faces=10 except Q of Spades = 11. Joker is wild – holder’s choice (SM got one and called single dead bug – crowd pleaser. Pele got other – 4 LBC)
With one round done and time running short, mosey to bleachers for speed round: Q calls suit, 5 of called exercise until get to Joker, then audible for more, for Mary, or time out.
Joker finally shows it’s face with just enough time to mosey to school, grab some wall and 60sec people’s chair with 20 air presses in cadence.
Mosey to parking lot for name-a-rama and announcements. Solid send-off by Pele.
Moleskin
Hard to believe it’s mid-July and in the 60s. Welcome relief from the heat.
Travel claimed a few men, taper claimed another (though how missing a no-run, moderate intensity workout can be excused by “taper” is a mystery to YHC), and I’m guessing the patter of rain plus the siren song of the fartsack claimed the rest. Those who did come were not disappointed by the mix of exercises and few seconds of breath-catching between card calls. Intensity may have drifted a bit north of “moderate” with the second round of cards, as there was no pause between calls and no 10-counts. People’s chair w/presses that YHC failed to synchronize (presses ended with 10 more seconds of chair time) was a real #crowdpleaser. As always, I consider it a privilege to lead. Thank you for the opportunity.
Announcements:
F3 Camp @ Camp Thunderbird August 16-17. Much fun was had by all last year. Real deal for all activities and food. Don’t miss it.
Young Life Mud Run is Sept 20. Info @ ylmudrun.com
Shovel flag planted firmly by Radar and waving in the rainy wind. Semi-Gloss, Radar, and Stagecoach hit the pavement for a 3.2 mile pre-run. Cane gave a quick disclaimer and we did a few laps around McGruber’s car as he pulled right at the launch time. He got out and joined us. Off we went.
Thang:
Cane Q
Lap around track, stop halfway and 10 burpees OYO
COP (IC)
SSH x 30
Merkins x 15
IW x 20
Low Slow Squats x 20
Wide Merkins x 10
10 burpees OYO
Rock Pile – grab lifting rock and circle up
Civilian Count
Squats x 15
Row x 15
Curl x 15
Overhead Press x 15
Skull Crusher x 15
Repeato
Deposit rocks
Sprints with Planks
Partner up (size doesn’t matter)
Partner 1 sprints down and back (75% effort)
Partner 2 elbow plank (tight form)
Switch and repeat until everyone has run 5 times
Repeat the lap around the track with a halfway burpee stop.
Mermaid Q
Mosey to front of school to benches
Bench Set
Jump up x15
Dip x15
Derkin x15
Repeato
Plank o rama
Mosey to back of the school
Group lap around track. Alternate between bear crawl, lunge walk, broad jump, mosey all the way around.
Mary: (IC) Heels to Heaven x20/Flutter x20/Bicycle x20/Protractor
Mosey to side of school for People’s Chair. 2×90 seconds with arms out/arms raises
Merkin set: 10x each civilian cadence. Regular/Offset left/Offset right
Jack Webb
1 merkin: 4 shoulder presses. Go from 2-10 and 8 to 40 (2-4-6-8-10)
Lap around track at 6:30 mile pace (set by Radar for about 2/3 of lap until he tired of setting the pace)
Mary (IC): Heels to Heaven/Flutter/Bicycle/LBC/Protractor/Heels to Heaven
Plank-o-rama
Moleskin
Good crew out there for what YHC considers the perfect conditions for an F3 workout. Light rain and mild temperature with a break in the humidity. Radar provided pre-workout refreshments out of the back of his truck. He even had cups for everyone. Strong Q from Cane. Nice work and a pleasure to split the workout. Mumblechatter was constant from Radar who repeatedly told YHC that he had done an independent Murph yesterday at the Y and that our workout was hitting all the wrong spots for him. Solid work by all pax today. Semi-Gloss continued his shirtless streak. He also took us out in BOM. Thanks for both. Day Zero always a good way to start the weekend.
Announcements
Check the weekly email and website. Mud Run F3 registration extended. Sign up men