Stairway to Fitness
The VSF was planted on a perfect morning for a workout. Seven pax gathered and set off into the gloom. Here’s what we did.
Jog down to the football field.
COP:
- 1 Legged Burpees x 5 each leg OYO
- Mountain Climbers x 25
- SSH x 25
- IW x 26
Find a partner for the Alabama Slamma:
- P1 – 20 Merkins
- P2 – Squats until P1 finishes
- Flapjacks
- P1 – 19 Merkins
- P2 – Squats until P1 finishes
- Flapjacks
- Continue ladder all the way down to 1 rep
- 210 Merkins for those counting
With everyone’s peck’s all puffed out, head over to the stairs.
Circuit 1:
- Follow the leader, progressing through each aisle
- Aisle 1 – Hop on right foot up, jog down
- Aisle 2 – Hop on left foot up, jog down
- Aisle 3 – Bunny hops (feet together) , jog down
- Aisle 4 – Wide leg (shoulder width) hops, jog down
- Aisle 5 – Side steps up facing right, jog down
- Aisle 6 – Side steps up facing left, jog around and back down aisle 1
- Repeato
Circuit 2:
- Spread out so everyone gets an aisle
- 10-15 second recovery between rounds
- Round 1 – Toe taps 30 seconds, sprint to top, jog back down
- Round 2 – Toe taps 20 seconds, sprint to top, jog back down
- Round 3 – Toe taps 15 seconds, sprint to top, jog back down
- Round 4 – Toe taps 15 seconds, sprint to top & jog back down x 2
- Deep lunges back up to the top
Playground circuit:
- 10 Pull-ups
- 20 Spiderman Derkins
- 30 Heels to Heaven
- Repeato
We have 2 minutes left, so jog back down stairs and over to base of Grandma Mtn. Run up the mountain and touch the blue door. Jog back to parking lot, AYG the last 100 yards.
COT
Moleskin:
- YHC promised a full body workout, and I think I delivered. There wasn’t much running today unless you count the stairs, which we absolutely count. I love the way the stairs crush your spirit and legs and raise your heart rate.
- Who knew that hopping up stairs on one leg would be so hard?
- For the record, we did not do what the schmucks in the picture are doing.
- Too bad we ran out of time. I had gassers on the weinke too.
- It was a small group today, which led to great 2nd F.
- Form started to suffer a bit during the Alabama Slamma, but everyone pushed through. And I didn’t see any face plants, although Lego did have little rubber pellets all over his forehead?!?!? Not sure what exercise he was doing.
- T-claps to Mr. Brady for running to/from the workout, even after an a.m. run and Night Train yesterday. Plus, Mr. Brady wanted to do a third set of the playground circuit. Q refusenick.
- Thanks Gullah for the send-off.
- Sound off in the comments if you have anything else to share.
Announcements:
- Mud run signups are still open. Contact Gummy for more info.
- F3 Dads continues Saturday
Remember the 5 D’s of dodgeball: Dodge, Dip, Duck, Dive, and uh…Dodge!
24 Dodger’s headed out for a little work and a little play at Kevlar. As tweeted – fast reflexes would be rewarded.
The Thang:
Mosey out of lot, circle back to pick up Shockhoe Bottom, head out the front of the church for a change of COP location from the norm.
- Merkins x 20 IC
- SSH x 20 IC
- Slow Squats x 25 IC
- IW x 20 IC
- Mountain Climbers x 20 IC
- Hold plank at 6″
The Thang:
Partner up, size and speed do not matter.
- P1 runs clockwise over perimeter of church parking lot, P2 runs counterclockwise.
- When they meet out on the road, stop for 50 total team merkins
- Each partner returns the way they came, when they meet back at the front of the church complete 50 total team sit-ups.
Mosey back to school track
All P1’s on one side of cones and P2’s on the other facing the wooden fence for The Beast’
- Run down the line, drop for 6 Merkins at each rubber ball on the field, turn and do the same on return (36 total merkins)
- Repeat with 6 deck squats at each station
Exercise Dodgeball
- P1’s vs. P2’s
- Round 1: 12 wiffle balls and 3 rubber kick balls lined up down the middle. Hit a guy above the waist he does 10 burpees, below the waist 10 merkins. If your ball is caught do 10 merkins. If you hit a guy in the head, you do 30 burpees. After exercise continue in the game.
- Round 1 – 5 mins
- Round 2 – change rules to if hit or someone catches your ball do 20 LBC’s – 5 mins
- Round 3 – Elimination round, if your ball is caught or you are hit, move off to the side and plank until game is over.
Circle up in parking lot for 40 flutters in honor of Cotton Tail’s birthday. I think that is a slightly smaller number than if we did flutters for each one of his children.
Moleskine:
So we played a much gentler version of dodge ball at F3 Dads last week when Dolphin mentioned he once played with wiffle balls and burpees, and it was a good time. Don’t ask me why I listen to a guy who finds enjoyment in regularly running 50+ miles, in a row and on purpose.
What better place do have it out than the fields of #F3Kevlar. Going into the morning I was a bit concerned Tiger Rag, whose thankless job of “I did stay at a Holiday Inn last night” level legal counsel and disclaimer overlord would raise a questionable brow at such an activity. By go time – no TR and no one else seemed interested in slowing the shenanigans, even Young Love, and he is a legit attorney. If he agreed what could go wrong? Plus with a 30 burpee penalty for face shots, any true disfigurement should be limited. No penalty leveled for shots to the junk because a) you need to learn to protect your business and b) that’s funny. I think everyone satisfactorily protected themselves. While no immediate injuries there may be some sore elbows and shoulders, and a need for 1 or 2 Tommy John surgeries.
Speaking of Young Love, he was the last man standing on his side during elimination round, but couldn’t withstand the salvo delivered from the remaining 3 guys on the other side. It was still hazy in the early morning daylight, but I recall it looked something like this: Sgt Elias in Platoon
Cobains to Susidio who was the first to take a head shot, from YHC, and we were on the same team. Hopefully it doesn’t leave a mark. YHC did complete the 30 burpee penalty.
Happy 40th Birthday to Cottontail and thanks for the great send off.
Announcements
- F3 Dads tomorrow – Busch on Q.
- F3 Dad’s camp still has openings – sign up
- Mud run sign ups continue – get on it.
Always an honor to lead out there.
-Alf
Summer School F3 Class
The thang:
Mosey from launch lot through campus and across 51 to parking lot by Jack in the Box. Plank to wait for pax.
15 Double-merkin Burpees OYO
Mosey to Palatine Hill
Plank to wait for pax. Plank-o-rama. Line up at bottom of hill.
13’s (in honor of Snowflake’s 53rd birthday a few weeks back and his fondness for this brutal work)
Start at bottom of hill with one jump squat. Run to top for 12 burpees. 2-11, 3-10, 4-9, etc.
Plank to wait for pax. Plank-o-rama.
Mosey back to Jack in Box parking lot. 15 Double-merkin burpees to catch Jamboree and Wingman up.
Mary: 10 each (IC): Heels to Heaven/Bicycle/Flutter
Mosey back to Campus to rock pile. Stop for plank-o-rama. Grab an exercise rock.
Rock Sets
Civilian cadence: 15 curls/15 skull crushers/15 presses/15 CDD/15 presses/15 curls/15 skull crushers
Drop rock and mosey down to big parking lot. Line up.
Partner Sprints/Planks
Partner 1 sprint (75%) to far light. Partner 2 plank. Swap when partner 1 returns x5.
Partner Merkins
Both partners plank. Alternate plank/merkin from 1-8.
All you got sprint to far end of parking lot.
Mary: 10 each (IC): Heels to Heaven/Bicycle/Flutter. Protractor
10 Burpees OYO
Mosey to launch lot for COT.
Moleskin:
No need for COP this AM. We did enough last week to scratch that itch. A quick stop for double-merkin burpees and off to Palatine Hill. Jamboree and Wingman joined the group after pulling in after the 0530 launch time, just in time for 13’s on the hill. Brought this set back for Snowflake’s birthday as he neglected to tell us until after the workout was over a few weeks back. Chelms was Larry Bird on this set. Strong work. The hill work was rough today. Solid work out there by the pax. We moved around a lot and neglected the 10-count. After the workout, Brushback told YHC it was a good class today. YHC took us out in BOM.
Announcements:
F3 Dads
The Stand
Mud Run registration still open. Price went from $55 to $65. Well worth the cash investment. Sign up and do it.
Need more Qs click on this link for Google Drive schedule.
https://docs.google.com/spreadsheet/ccc?key=0As1NwA4TIzNxdFZGQmplZHBIMTBwNlN3a2FVY2tKTEE&usp=sharing
Getting To Know You
19 men gathered at the Peak once again to hear the disclaimer and worry about the ruck that Dora threw into the middle of the circle, but don’t fear, there’s only 3 bricks in it and everyone will get a chance to wear it during the workout, just keep passing it around. And we’re off!
Mosey to the big parking lot for…
COP
x15 Side-Straddle Hops, 4-count
x15 Imperial Walkers, 4-count
x10 Slow-hold Jump Squats
x10 8-count Body Builders
Count off by threes and group by teams of three and commence getting to know each other.
Count the number of letters in each PAX’s name to determine number of reps: DORA = 4
Count the number of letters in each PAX’s age to determine number of reps. FORTY-THREE = 10
Round 1, Set 1, Reps by Spelling Out PAX Name
– Low #: Pushups
– Mid #: Squats
– Hi #: LBCs
Round 1, Set 2, Reps by Spelling Out PAX Age
– Low #: Pushups
– Mid #: Squats
– Hi #: LBCs
All 1s move one team to the left. All 2s move one team to the right
Round 2, Set 1, Reps by Spelling Out PAX Name
– Low #: Wide-arm Pushups
– Mid #: Single-leg Lunges
– Hi #: Hello Dollys
Round 2, Set 2, Reps by Spelling Out PAX Age
– Low #: Wide-arm Pushups
– Mid #: Single-leg Lunges
– Hi #: Hello Dollys
Mosey to the lacrosse pitch for Ark Loading by teams, stay in your team of three.
Round 1:
Set 1: P1/P2 Bear Crawl 30 yards, Reverse Bear Crawl back 30 yards while P3 Flutter Kicks
Set 2: P1/P3 Bear Crawl 30 yards, Reverse Bear Crawl back 30 yards while P2 Flutter Kicks
Set 3: P3/P2 Bear Crawl 30 yards, Reverse Bear Crawl back 30 yards while P1 Flutter Kicks
Round 2:
Set 1: P1/P2 Crab Walk 20 yards, Reverse Crab Walk back 20 yards while P3 Hello Dollys
Set 2: P1/P3 Crab Walk 20 yards, Reverse Crab Walk back 20 yards while P2 Hello Dollys
Set 3: P3/P2 Crab Walk 20 yards, Reverse Crab Walk back 20 yards while P1 Hello Dollys
Round 3:
Set 1: P1/P2 Gorilla Walk 20 yards, Gorilla Walk back 20 yards while P3 LBCs
Set 2: P1/P3 Gorilla Walk 20 yards, Gorilla Walk back 20 yards while P2 LBCs
Set 3: P3/P2 Gorilla Walk 20 yards, Gorilla Walk back 20 yards while P1 LBCs
Mosey back to the start, losing Passport along the way.
Finish up with Dora’s favorite, the Rosalita, around 20 4-count.
COT
Le Moleskine
Strong work by the Peak 51 Pax and an honor to get to lead them for the first time. Great to have Strange Brew join us for a break from his SF Marathon training especially seeing that it was Strange Brew who originally conceived the idea of the moderate F3 workout to serve men just like us. Peak 51 is the culmination of that vision which was to have three of this type of workout available, the other two being Basecamp and Ascent.
The idea behind today’s workout was to lay off the cardio a bit, build some strength, focus on form, get a taste of SPEARHEAD-style team work, and ultimately give everyone the chance to get to know each another a little better. Hence the model of using Pax Names and Ages to determine the number of reps each team of three would do together, and spelling each name and age out rather than counting by the numbers. You probably will never forget the 4 other men you worked out with in your small teams today. I do kinda feel bad for the “Big League Chew, Horsehead, Remington Steele” team. They did A LOT of reps. A LOT.
The team Ark Loader also was designed for teamwork as the 2 Pax who moved together had to stay together and encourage each other along the way and back. I heard a lot of positive chatter all during these exercises…that is up until the Gorilla Walks began at which point the chatter took a decidedly negative turn, yet it all seemed to be directed at the Q. Weird.
I hope each of your gained something from your work today beyond just physical improvement. Team work builds strong bonds. Keep up the strong work. You are stronger than you think.
Thank you for giving me the chance to lead. I can’t wait to do it again.
Dora out.
Strawberry Fields
Posted on behalf of Strawberry.
Mosey to lot in front of Michaels.
– SSH X 25
– Mountain Climbers x 25
– Stay Planked Philmont!
– Merkins x 5 = regular; diamond, wide, close
– Stretching: on your 6 and touch your toes for 10 count; butterfly for 10; partner up to lean on and stretch quads for 10 count; calves for 10.
Mosey down to front of Stonecrest entrance and around/up Ballantyne Commons Pkwy. Back in and mosey to the back of Target.
– 10 Burpees OYO
– Lunge walk from 1st speed bump to next; 15 Merkins
– Run backwards to next speed bump; 15 merkins
– Side twist run to next speed bump; 15 merkins
– Flapjack to next and 15 merkins.
Mosey to Murderhorn and down to the bottom.
– Partner up if feeling froggy = Wheelbarrow with every 5 steps do 1 merkin. If not feeling froggy – 10 merkins and bear crawl halfway; 10 more merkins and bear crawl rest of the way to rocks. If Really not feeling froggy = 10 merkins and sprint halfway to rocks; 10 merkins and sprint to rocks; 10 merkins
Grab 2 small rocks – one in each hand.
– In cadence:
o Alternating bicep curls x 15
o Front raises x 15
o Side raises x 10 (this one hurt)
o Bent rows x 10 (not much better)
o Return rocks
Jog up murderhorn and LBC’s until all PAX arrive up top.
Jailbreak back to cars
Mary: Dolly; Rosalita; Flutter; Heels to Heaven.
Moleskin:
I believe everyone was relieved that the humidity was a lot more manageable – I sure was. I threw in some different workouts to keep things fresh: stretching is key as we are all beat down; and when is the last time you had to find 2 rocks of similar size for some arm workouts. Chipotle had trouble with that – Dude – you’re the biggest/strongest of us all – grab those 2 boulders! Hairball wore his ‘burpee shoes’ vs. running shoes – apparently I must have a reputation for burpees. I won’t disappoint with only 10 burpees next time. Too bad we did a lot more running than anyone probably expected. Again – keeping it fresh. The wheelbarrow / bear crawl / sprint options at the Murderhorn were a bit disjointed – next time no options will be given (disclaimer time). Freely’s Comet is the ultimate WD – he was busting out LBC’s OYO at every stop. Thanks for letting me lead – I enjoy it every time.
– Strawberry
Old Timer Reunion
13 men and 3 old timers showed up to The Maul to put in work.
30 Seal Jacks
25 IWS
25 MTN
25 Peter Parkers
25 Parker Peters
grab a partner, size matters.
80 team plank decline merkins
80 team jump tucks
partner carry half way down the parking lot, flap jack, mosey back
rinse and repeat
line up for a little running with a few exercises mixed in
AYG to first median 10 Burpees – mosey back
AYG to second median 9 Burpees – mosey back
AYG to third median 8 Burpees – mosey back
AYG to fourth median 7 Burpees – mosey back
repeat with Seal Jacks
repeat with Burpees again
Lets roll to the hill to finish, not with Mary, but with more running and Burpees.
AYG across the lot and up the hill and back 10 burpees
AYG across the lot and up the hill and back X3 to finish it off.
MOLESKINEEEY
It’s not often that TR, Mall and Hops make it out to The Maul these days, so it was great to see the old timers on the pavement again. Obviously they post many other places and quite often because they were beasts through the whole workout.
YHC kept it simple with 2 basic exercises that will cause O2 deprivation in a hurry, sprints and Burpees. So proud of the hard work put in by all today. Everyone seemingly took their turn leading the sprints. However nobody was ever quite in the lead as much as Fraisier. I don’t think I’ve ever seen that guy tired, and he was my Mud Run teammate this Spring.
New guys Tickle, Yogurt, Duncan and, Pop seemed to be in their element with the running as they were out in front many times. Mr Bean and Outback were also strong today. If you haven’t had the pleasure to workout next to Bean you are really missing out. He’s like Philmont with a British accent and a sailors tongue. Speaking of Philly, that guy is pushing hard down the home stretch to his goal of being ready for his big hike. You’re the man Philmont.
Cerberus
Twenty five middlescents (including 3 FNGs), descended upon the OP fields for a bite from the three-headed hell dog.
WARM UP
- Mosey
- SSH x 20
- Merkins x 20 (low and low)
- IW x 20
- Run away, scuff up the other baseball field just enough to make Bug nervous
- Squat x 20 (low and slow)
MAIN THING: Here and There
“Here” was at the concession area. “There” varied per round.
1st round, Rea entrance (1000 ft, one way)
- Here: 5 merkins, There: 15 merkins
- Here:10 merkins, There: 10 merkins
- Here 15 merkins, There, 5 merkins
- Step Ups and Jump Ups while waiting for the 6
2nd round, Providence entrance (+/-800 ft, one way)
- Here: 5 squats There: 15 squats
- Here:10 squats, There: 10 squats
- Here 15 squats, There, 5 squats
- Step Ups and Jump Ups while waiting for the 6
3rd round, back of football field (+/-650 ft, one way)
- Here: 5 heels to heaven, There: 15 heels to heaven
- Here:10 HTH, There: 10 HTH
- Here 15 HTH There, 5 HTH
- Step Ups and Jump Ups while waiting for the 6. Larry Birds get an extra trip.
Mosey to parking lot for plank-style count and name-o-rama COT. Why sit when you can work?
COT
MOLESKINE
- With BRR right around the corner, it’s all about mileage, all the time. So the goal was to keep it moving as much as possible. Forgot to wear the Garmin today but back of envelope calculations (from measuring Google Maps) put us in at just under 3 miles. Not too shabby.
- TClaps to Bugeater and Kirk, who can add another 3.2 to the tally and to Hops and Iron Horse who ran to and from the AO.
- Good work by our trio of FNGs. Peanuts, who is visiting from Africa; Huggy Bear (logic as follows: last name Barata(?)–>Beretta–>bird’s name? Don’t know–>other 70s police shows–> Starsky–> Huggy Bear. Final Answer); FNG Armando, in IT–best we could do is cookie, which is a sad commentary on the state of our computer knowledge.
- TClaps to Semi Gloss for adding an extra swipe of antiperspirant prior to the workout. He apparently keeps an extra stick in the dirver’s side door for emergencies.
- Lots of guys flying out there this morning, including Joker, Hopper, Hops, Gummy, DK, Bug and Kirk.
ANNOUNCEMENTS
- The Mud Run sign ups are still open. False deadline? Savvy marketing? Raw manipulation? We may never know. What we do know is this: as a region, Area 51 is sending fewer people than “OTHER.” We are getting outgunned by John Doe, Others Receiving Votes, Witness Relocation, the Home School Football Team, the Audio Visual Club. Slice it however you want, let’s make a push and show OTHER who their daddy is.
- F3 Dads meets again this week. 9 am at Beatty.
Technical Difficulties
The Thang:
Jog from tennis court parking lot down and around Carmel MS.
From there, on your own:
Round 1: 1 lap around the school (out to the road, not cutting through the front parking lot) back to gym parking lot. Bear crawl to second basketball hoop (~15yds), lunge to third hoop (~15yds), bear crawl to fourth hoop (~15yds), lunge to light post (~15yds). 20 burpees, 30 merkins, 40 LBCs.
Round 2: 2 laps around the school. After finishing second lap, bear crawl and lunge same as above. 15 burpees, 25 merkins, 35 LBCs.
Round 3: 3 laps around school, bear crawl and lunge as above. 10 burpees, 20 merkins, 30 LBCs.
Round 4: had to call an audible here, but you get the idea.
Jog back up to church parking lot, 5 burpees at each speed bump. Planks in the parking lot.
COT at the tennis courts.
All in all, covered ~4 miles, 55 burpees, 75 merkins, 105 LBCs and too many bear crawls.
Thanks for working hard out there and for my opportunity to lead. Sorry if I missed anyone in the PAX and for the delay in posting. First time doing one of these and hence, the ‘Technical Difficulties’. Hope this comes out okay!
Fellowship of the Rock
19 men posted this morning for some quality midweek work. After the disclaimer was dutifully provided, this is what happened:
Beginning as always with a simple “follow me” we ran around the parking lot, paused briefly so that each of us could pick up a rock and then ran with our rock around the parking lot some more. If you have previously posted at Anvil (aka. The Rock on the weekends) then you know that running around the (huge) parking lot is akin to running to Piper Glen and back. Twice. And always magically uphill no matter which way you go.
Circled-up for COP:
– SSH (rock-less) x25, Imperial Walker (again, no rock) x20, mountain climbers (sans rock) x25, flutter-press (WITH ROCK!) x25, slow squats (again, with rock in hand) x20
We ran some more, purposely ending at the bottom of the hill known affectionately as Entrance #4 (horrible corporate-type name). Partner up, like size, fitness and stones, if possible.
– Partner #1: Sprint (WITH ROCK!) to top of hill, 10 jump squats with rock, run back. Partner #2: cycle of 10 merkins (no rock), 10 squats (yes rock), 10 LBCs (rock), repeating as necessary until partner returns. Flapjack. Repeat whole thing 3 more times (total of 4).
– Plankorama (not really a 10-count if you’re planking at 6 inches)
– Bearcrawl up hill, run back to bottom of hill. Do it again, but flip around halfway and continue with backwards bear crawl up hill, run back to bottom.
– Partner wheelbarrow up hill, flapjack in middle, run back to bottom.
– Partner carry up hill, flapjack in middle, run back to bottom.
Then we picked up our rocks and ran around some more. This time stopping on the perfectly manicured soccer fields. Nicely watered, too, thanks to the flash-monsoon the night before.
– Drop rock in middle of field and sprint to little hill (approx. 150 yds) while wiating for the six to arrive. Jog back to rocks. Do it again since the six ain’t quite there yet. Regroup at the rocks.
– Find your partner and Pepper Pod to the little hill. Run back to the rocks and do it again since it was so much fun.
Realizing that some folks were amazingly still dry, we lined up for tunnel of love (with rock).
Everyone sufficently grassy and wet, we finished up with an uphill (of course) run back to the rock pile (with rock), circled back to the six to assist/encourage/stay as a group, and then proceeded (no rock) as a group to COT.
COT
Moleskine
– I’m pretty sure that it rained every day the last two winters. I know this because I was out in the rainy gloom most of those days. I realized last night while it was raining that it had been awhile since I had last gotten wet (other than sweat) at a workout. Thus, we ended up sliding across the fields at 6 am. Grass clippings came as a bonus.
– 3 things happened this morning that reminded me why I enjoy F3 workouts: we got a good workout, we did it together, and we did it outside, enjoying the rocks, wet grass and a beautiful sunrise. Given that I’ve basically sat at my desk the rest of the day, you can easily see why this was the highlight of my day.
Preblast: Devil’s Turn – Even More Hills
So it sounds like the PAX have experienced many inclines/declines both at Muthaship and Fast Twitch this week. However, it is the “on” week for Devil’s Turn bi-monthly field trip to Piper Glen and the BRR is coming!
The plan is to do the same route from 2 weeks ago (and 2 weeks before that) through Piper Glen to get in some hills and some resulting exhaustion. We leave the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am. Show up early to dynamically stretch your lower extremities.
I found the chalk stash my 2.1 had hidden in her tricycle so I will be set for marking the route. I have also perfected my pretend tying my shoe / marking a turn technique which is used when walkers are around. Don’t want to get the Piper Glen rent-a-cops on my case.
See the route and info in http://f3nation.com/2014/06/18/devils-turn-preblast-time-to-hit-the-hills/
See you in the AM!