Burpee Machine
The crowd was lighter than usual at Death Valley this morning. Fourteen guys posted in the gloom and sweated their arses off. Jog one warm-up lap around the track.
COP:
- 1 legged burpees x 10 each leg
- SSH x 30
- IW x 30
- Staggered arm merkins (R) x 15
- Mountain Climbers x 30
- Staggered arm merkins (L) x 15
- Diamond burpees
Jog 1/2 lap around to the track to the football goalpost. Partner up with someone of different fitness level.
Partner 1 run 100 yards and back. Partner 2 performs called exercise until P1 returns. Flapjack and continue until team reaches 200 reps.
- Round 1 – Bear Squats
- Round 2 – Regular Merkins
Circle up for Mary:
- Prairie Fire Mary x 10 each direction
- CCV x 15 R/L
- Heels to Heaven x 20
10×10 – 10 burpees each minute for 10 minutes
COT
Moleskin:
- Strong work by all this morning.
- I had 2 more rounds of the partner work planned but had to audible after just 2 rounds. The original plan called for groups of 3 which would provide more breaks between running. Smaller group = more running.
- Another important audible called was my refusnick to be Geraldo’s partner. We looked like twins this morning and partnering would have been too much.
- The best part about Prairie Fire Mary is your partner’s sweat dripping in your face. I need to remember to put that on the shelf until winter.
- I think the group was in disbelief over the 10×10 call. No one enjoyed that!
- We had a Lance Armstrong sighting this morning as a gentleman calmly rode his bike down to the track and proceeded to knock out cycling laps while we knocked out burpees. I guess 24 hours of booty is getting close.
Announcements:
- No F3 Dads this Saturday, 7/5. It will resume next Saturday, 7/12.
- Independence Day convergence at Calvary at 0700. Coffeeteria to follow at Panara Arbo.
- Roaming HDHH tonight – Char Bar (Carmel Rd)
Preblast: Devil’s Turn – hit the hills (again)
The plan is to return to the route from 2 weeks ago through Piper Glen to get in some hills and some resulting exhaustion. I will try to steal another piece of chalk from my 2.0’s to mark the route.
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!
Its a Little Humid today
25 of Area 51’s finest weren’t frightened away by YHC’s pre-blast setting the stage for The Murph, and denied the fartsack to bring it today.
And it was HUMID. Felt like YHC had taken a shower by the end.
The Thang:
Disclaimer – given early to provide time needed for the main event.
5:30 – time to get after it.
1 mile run to McAlpine Elementary, around back to the play ground.
Note: there are some strong runners in the Area51 Pax. Haze, coming off of a 3 mile pre-run and Spackler #Runner Clearly Guinness makes you faster.
100 pull-ups, 200 push-ups, 300 squats – broken into 10 sets of (10, 20, 30)
Then 1 mile run back to launch point.
Moleskin:
It was stupid humid this am, making this painful workout even more so.
Solid work by all pax today pushing themselves and getting better. One of the best things about the Murph, it is you against you.
Tons of Larry Birds out there today – Lobster Roll – possible rename to sneaky beast. Dude quietly rolls in and crushes it, then heads back about 15 minutes ahead of the rest of the pax. Solid work brother.
Spacker, Haze, Rock Thrill running back as if they hadn’t just completed 300 squats.
Spread Eagle and Hard Hat pushing it, even though both were self admitted non-runners. Hang with us a while brothers and F3 will change that. Iron Sharpens Iron.
Also have to call out Rock Thrill and Danielson for doing some type of facing squats in unison performance there near the end, very nice and slighly frightening.
Solid work by both Red Rocks and Billy Jean, two FNGs EH’d by Brushback – painful and solid first post brothers – keep coming out. You will get hooked, YHC promises that.
As always, its a privalege and honor to lead you men in the gloom.
Announcements:
No F3 Dads this Saturday – will resume next Saturday
Convergence at the Rock Friday for July 4th. Hops, Bull Dog, and Dora on Q. All other workouts will be converging there. Come on out and bring any and all FNGs in town for the 4th. Great way to start the day. Its also pre-work for the hotdogs and beers to be consumed later.
US Lost – BOO – but Tim Howard is a BEAST.
Thats all I’ve got. If I missed anything sound off in the comments.
Champagne out.
Hot Plate Special
The Maul was serving up a breakfast hot plate special this morning. 23 lined up to get a taste.
- SSH x 31
- Slow Low Squat x 10
- 10 regular merkins
- 10 wide arm merkins
- 7 diamonds – YHC arms gave out and that’s all I could do
- 10 Burpees OYO
Count off to create 5 groups, then line up with your group behind weighted plates. 1 team member pushes the plate, while the rest do called out exercise. Then whole team chases plate pushing member down. The following exercises were completed.
- 7 merkins
- 10 rock hoppers
- 5 Star Jumps
- 5 Squats
- 5 merkins
Yes we went up and down the parking lot multiple times. It wasn’t fun.
Finish it off with inch worm while your team planks, then 6 inches.
Mosey in for Mary to finish
- Dolly
- Flutter
- Elbow plank
- left elbow plank
- right elbow plank
- Mason twist
- Pax led protractor
MOLESKINE
The always crowd pleasing hair burners made its presence felt today. It was a lot of guys first time pushing the plates. Impressive work out there on what I consider to be the toughest of all F3 activities. We had the plates working non-stop that they got hot. According to Wing, leave a space, Man the heat causes friction and thus slowly the speed.
The Pax were competing hard out there and really pushing themselves. I heard a lot of encouragement amongst the teams as well.
Shout out to semi new guys (or maybe just new to me) who are posting a bunch and busting tail out there. Dirty D, Black Beard, Outback, Tootie and Rip Curl. I see you guys out there, keep up the hard work.
Welcome to FNG Clouseau.
Fast Twitch: It’s Magically Delicious!
16 Pax gathered at South Charlotte Middle School to engage in some F1 oxygen deprivation, some F2 encouragement and to see if Spackler could recover from vacationing with his wee leprechaun friends in Ireland. It appears all 3 were accomplished!
COP:
We took 1.5 warmup laps waiting for Rock Thrill to speak to his peeps… or freshen himself after his 2 mile run in (strong)! Quick COP of:
SSH x 25
IW x 20
Off we go… avoid the traffic pulling in to SCMS…
Fellowship pace to Rosecliff. 20 single count merkins.
Fellowship pace to Coburn Ct. (which I’ve heard referenced as “Spackler’s Hill”, and which will now heretofore be known as “Spackler’s Knob”… I digress….)
Once at Coburn Ct., we split into two groups, and did sprints up opposing hills, then 50% jog back to center, then sprint up the opposite hill. YHC called it a “half pipe”, but other words were used to describe it as the distance piled up. We went for 20 minutes, which was 4.5 legs. Plank for recovery.
Fellowship pace to Bevington, 20 x LBC, 20 x Dolly
75% – AYG down Bevington to Rea (approx. .70 mi)
Plank at the corner
50% jog up Rea to Hwy 51
25 Squats OYO
Native American Run back to SCMS… again avoiding the traffic jam in the SCMS parking lot.
MOLESKIN
I was honored to be Q today. I had a great time, and I hope everyone benefited. As expected, Mr. Brady, Turkey Leg, Soul Glo and 49er were tearing it up. Respect and T-Claps to Beaver who is in his 2nd week of F3 workouts and decided since his arms and shoulders were scorched, he would just come to a running workout!!
Rock Thrill as mentioned earlier ran in from DT, and back to his car, for an additional 4 mi! Spackler didn’t seem phased by his world travels. He also was able to swing his man-truck in and parked on top of 2 hybrids and a Volkswagen Beetle… but he left them a note of encouragement of “Have a Nice Run!”
Great to see Bugeater after being away for a few sessions… he did stop at the South Charlotte Library to check out a book on recovery runs… Also, Mall Cop and Semi-Gloss were giving it everything!
We totaled 6.0 – 6.5 mi… so great work!
Thanks for the send-off by Mr. Brady!
ANNOUNCEMENTS
1. Sign-up for Mud Run by 7/15
2. 3rd F on Wednesday’s at South Park Bojangles – “Prodigal God”
3. Area 51 Convergence at the Rock on Friday 7/4 @ 7:00 AM. It is the only Area 51 workout.
4. USA World Cup watching at The Yellow Rose by Day Zero.
Variety is the Spice of Life
Belated backblast for Area 51 work-out held 06/28/14. Originally had planned just your normal 60 minute beatdown for the PAX at McKee Road Elementary. However, Yankee and Slapshot had come up with few ideas while conversing over a few cold ones the night before. YHC was happy to turn the Q over after the first 30 for a change of pace. Here’s how the morning unfolded:
Slow jog through the parking lot by the soccer fields and circle up for COP:
- SSH x 20 (IC)
- IW x 20 (IC)
- Squats x 15 (IC)
- MC x 15 (IC)
- Peter Parker x 15 (IC)
- Parker Peter x 15 (IC)
Mosey over to side of parking lot and line up along the curb:
- Forward run across the lot, 10 Burpees, run back, 20 Merkins, run across, 30 Squats, run back to start, Plank it up and wait for PAX to finish
- Rinse & Repeat, w/ backward run replacing forward run, 10 Burpees/20 Merkins/30 Squats
- Rinse & Repeat, w/ karaoke replacing backward run, 10 Burpees/20 Merkins/30 Squats
- Rinse & Repeat w/ forward run, 10 Spartan Burpees/20 Staggered Right Merkins/30 Squats
- Rinse & Repeat w/ forward run, 10 Spartan Burpees/20 Staggered Left Mekins/30 Squats
Worked up a nice sweat so we headed over to front of school for People’s Chair:
- PC x 60 secs (w/ 30 air presses)
- Lunge walk to parking lot
With the first 30 minutes in the books, YHC turned the keys over to Yankee for 2nd half beatdown.
Various kettle bells, dumbbells, and a single 10 lb plate were spread out across the parking lot. PAX partnered up (size does not matter) for some circuit work. Partner 1 performs exercise, Partner 2 runs length of parking lot & back. Flapjack until complete 100 reps of exercise:
- Station 1 – Tricep extension w/ kb
- Station 2 – 2 hand kb swing
- Station 3 – Double kb press
- Station 4 – Upright kb rows
- Station 5 – Double barbell curls
- Station 6 – Farmer Carry w/ kb, partner 2 completes merkins
- Station 7 – Hair burners, partner 2 completes lbcs
PAX rotate between stations until all have hit each station
2-3 minutes left, so circle up for a little Mary:
- LBC x 25 (IC)
- CCV x 10R (IC)
- CCV x 10L (IC)
COT
Moleskin:
- YHC originally planned for 60 minute routine with a another round of 50 burpees/100 merkins/150 squats for 2nd half. Thankfully, Yankee requested to lead the 2nd half for a change of pace. KB/dumbbell/hair burner stations were a nice addition to the normal Saturday morning schedule.
- Tclaps to Lobster Roll for wearing 20lb weight vest for this one. It was rather toasty out there.
- Ocho Cinco running strong on the Burpee/Merkin/Squat series in the parking lot along with Floor Slapper and Cold Cuts.
Announcements:
- F3 Dads each Saturday during the summer at Colonel Francis Beatty Park off of Weddington Road from 9 a.m.-10 a.m. Bring out your 2.0s.
- 2nd Annual F3 Camp to be held weekend of Aug 15-17 at YMCA Camp Thunderbird
- Sign up for Mud Run to be held 10/4/14
- July 4th convergence of all Friday work-outs to be held at Calvary, site of The Rock. Bulldog, Runstopper, and Dora will be the workout Qs.
- Area 51 to converge w/ The Rock on 7/5/14
Parking Garage of Pain
- 20 and 1 visitor from Florida ran up and down a parking deck at Bagpipe.
13 of Haggis’ closest friends hugged it out at Swift.
Mosey to parking garage for quick Seal Jack warm up, then get started
20 diamonds- 15 regular
- 10 wide arm
- 50 regular
Mosey up 1 level
- 25 CDD
Partner wheel barrow up to the next level flapjack as needed. High knees with arms raised while you wait.
Partner 1 runs down and back, while partner 2 does and exercise, then flapjack.
- Merkins
- jump tucks
- plank touch in the middle
- spartan burpees
- regular burpees
- and some other things I’ve forgotten
- mix in 6 inches
People’s chair with arms raises X3
mosey down 1 level and begin my new favorite exercise which I learned from Honeybee who learned from his wife.
11 ladder with merkins and dying cockroach. When we got to five we did diamonds just to change it up.
Finish with Mary
- 1 minute elbow plank
- 1 minute side left
- 1 minute side right
- 1 minute elbow plank
Mosey back and find Swift in the usual spot of sitting down taking a rest.
Moleskin
Rough one out there today. The merkin set at the start was tough and it just continued from there. A lot of strong work by the fellas with plenty of sweat staining the garage surface. Let’s do it all again tomorrow.
Announcement:
BRR shirt – pick one out and we will do a group order to be delivered at Bagpipe / Swift. Money collected at pickup
http://f3.mudgear.com/products/f3-2014-brr-shirt
#F3Swift – Around the block
13 PAX delivered on an absolute downPAINMENT at Swift this morning.
The THANG:
- The group started off as 16 PAX at 0515 for the warm-up, and we held pretty close to the following: Warm up: Jog 1.75 mi very easy; light stretch; 7 Drills + 3 Strides. 3 PAX left us to opt for a different kind of pain at Bagpipe.
- Main workout = Run 4:30 at 10K pace. Jog 1 minute recovery and regroup. Repeat for 3 total sets.
- Cool-down = 1.7mi+ at 3rd F pace
- Haggis and Honeybee led 5 minutes of Mary at COT. At least 4 minutes of it were flutters…
- Total miles between 5 and 6 – report and route at http://connect.garmin.com/modern/activity/532238773 or http://www.strava.com/activities/160274171
The Moleskin:
- 13 PAX is some kind of record (if records were kept for this sort of thing)! Positive momentum still. With SIB (29) and FastTwitch (16)- that’s 58 guys putting in some strong work for BRR and other running stuff on the horizon…
- Don’t ever let Haggis lead Mary and only give instructions of “how ever long you want”. He probably led about 100 flutters…or so it seemed. YHC only joined in at the end.
- The workout today was a modification of 3x1200m with 1 min rest. If you want to do this one again an your own, keep the same 10K pace, but go for the full 1200m. Future workouts at Swift may go beyond 1mi intervals, but we’ll always keep them time-based to keep PAX starting and stopping together. What you do you on your own time is up to you #sadclown.
- “Moderately rolling” around Ballantyne corporate park is just that, but it sure makes it hard with our Temps/Humidity and Pace. YHC again had to back off on the last interval after that long hill through the parking lot. Great BRR training for some of those Medium and Hard legs in the BRR have hills that aren’t killer, but they just keep coming.
- Welcome to Swift FNGs The Mouth and Undertaker. New PAX being added weekly is a sign that the word is getting out. If you want a great group environment to push yourself on a Hot & Humid morning past the point where you what do as a #sadclown, get out to Swift, SIB, or FastTwitch (can’t believe an acknowledgement was just made there that FT is a running workout)! We hope to also provide some knowledge and experience about routines and workouts you can use throughout your experienced or budding fitness career.
- Putting out an APB for Soft Pretzel to come back to Swift. And where is Long Haul these days?
- One more thing on Stretching – again, don’t “Static” stretch cold in the gloom before the workout. There’s certainly nervous energy and it feels silly just standing around waiting for the PAX to arrive. Do some dynamic standing high-knees, butt-kicks, leg swings, ankle rolls, etc. if you must, but better to warm-up for 10+ minutes before doing the static stretch. Even then, keep it light pre and post for a hard workout. Use overall fitness to keep the body loose. Maybe a longer stretch session could be done after FastTwitch because of the lower intensity, but save heavy stretching after an Easy day.
Announcements:
- BRR shirt – pick one out and we will do a group order to be delivered at Bagpipe / Swift. Money collected at pickup. Email paul.wuerslin@gmail.com if interested. Link here = http://f3.mudgear.com/products/f3-2014-brr-shirt
Armor Building – Twice the Fun
26 posted for the promise of heavy swinging and no running. Here is what they found:
The Thang:
COP:
- Side Straddle Hop (with Disclosure) – IC – 25
- Low Slow Squats – IC – 20
- Imperial Walker – IC – 20 (crowd favorite) (no, really)
Sufficiently warm and loosened, the pax partnered by KB size for
Armor Builders:
- P1 – Armor Builders (2 double cleans, 1 double press, 3 double front squats)
- P2 – recovery jog across the field and back (modify with merkins, as desired)
- Flapjack and repeat, 5x each partner
Recovery mosey across the field and back – all pax
Recovery Superset – no partner
- Goblet Squat + Press – 15
- 2 hand Swing – 15
- Rinse & repeat 3x
Partner Superset
- P1 Double KB Bent Over Row – 12
- P2 Merkins
- Flapjack & repeat, 3x each partner
20-10 Superset
- (audible to mix in Mary between main exercises)
- 20 reps of each
- Sumo Deadlift + High Pull
- Flutter with Press
- 2 hand Swing
- Freddie Mercury
- Lawn Mowers (1/2 reps each side)
- Russian Twist
- Snatches (5 each side)
- Plank
- Merkins
- Repeat all, dropping counts to 10
Bonus time:
- Pullovers
- 2 hand Swing
- Calls for, but Q-refusnik, for burpees (#worsethanrunning)
Announcements:
- Fireman Ed hosting World Cup viewing party, 4 pm – per Bulldog
- Friday, July 4th – all workouts are converging at Calvary Church (AO of The Rock), 0700. Coffeteria following.
- Saturday, July 5th – Olympus is converging at Ascent, 0700. (although Ascent is moderate, there will be ample opportunity to modify upward or downward as desired. Second half will be KB.)
- Thursday, Aug 7th – a new KB/Gear workout will debut, 0530, location TBD.
COT
Mumble Chatter (aka Moleskin):
YHC preblasted out that there’d be no-to-minimal running, and aside from easy recovery runs, that goal was accomplished. YHC also challenged the pax to bring their heavy KB’s and promised a solid beatdown. It seemed that most took the challenge, so we’ll assume that promise was kept.
Mumble chatter began early, as the disclosure was given during SSH warmup (#efficiency), and continued with a little confusion on the first set of Armor Builders. The chatter subsided after about the second set, as the intensity picked up, only to resume later on when, one can only assume, exhaustion starts to kick in and the jowls get looser.
Great work out there today! YHC had timed the workout last week, and it was spot on 45 minutes. Today, we blew through it in about 40 minutes (!), so bonus work was in order. This is even more impressive considering the oppressive humidity this morning, making it that much harder to catch your breath between sets. Hopefully, the audible to combine Mary with the single bell exercises helped. Even so, YHC was nearing TBQ (Total Body Quiver) by the end.
Bananas – judging from the picture used above, you’ve been using KB’s for a while.
Thanks, Gullah, for being our official time keeper. YHC is so used to not wearing a watch to Skunk Works that he didn’t bother today either. Creature of habit.
Thanks, Tiger Rag, for leading us out.
YHC has surely forgotten to capture some of situation appropriate comments, so please feel free to sound off below.
It was an honor to lead today. Thanks for the opportunity.
Pre-Blast – Anvil is doing the Murph
Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards included the Silver Star and Purple Heart.
Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.[1]
On July 4, 2005 Murphy’s remains were found by a group of American soldiers during a combat search and rescue operation and returned to the United States. Nine days later, on July 13, Murphy was buried at Calverton National Cemetery, Calverton, New York, Section 67, Grave No. 3710,[12] near his home town of Patchogue, New York.
John 15:13 – “Greater love has no one than this, that one lay down his life for his friends.”
Most of us have read all of this before, but I think its always a good reminder to read and understand what a hero is. One willing to sacrafice it all for his brothers.
Tomorrow we honor “The Murph” by doing the Murph at Anvil. There will be no COP or warm up, so come stretched and ready to get after it. At 5:30 – its go time.
For those that haven’t done it before, here it is:
Run 1 mile
100 pull-ups, 200 push-ups, 300 squats (broken into 10 sets of 10, 20, 30)
Run 1 mile.
Aye – see you brothers in the gloom.