#F3Joust BACKBLAST – Substitute Q has a plan
9 men posted this morning, not all read the pre-blast. Sucks for them. Correction, sucked for all of us!
COT
- SSH x20
- LBC x20
- IW x20
- Mountain Climbers x20
Mosey to Track:
Sprints:Round 1
- 50 yard dash
- 100 Merkins
- 100 yard dash
- 80 Merkins
- 200 yard run
- 60 Merkins
- 400 run
- 40 Merkins
Sprints: Round 2
- 50 yard dash
- 100 Merkins
100 yard run80 Merkins
200 yard run60 Merkins
400 yard run40 Merkins
Football Field: Round 1
- 50 yard Burpee Broad Jump
- 50 yard Bear Crawl
- 50 yard Crab Walk
50 yard Wounded Bearfind a partner – 50 yard wheel barrow
Football Field: Round 2
50 yard Burpee Broad Jump50 yard Bear Crawl50 yard Crab Walk50 yard Wounded Bearfind a partner – 50 yard wheel barrow
Run Stadium Steps
Done
Moleskin:
Man what WAS I thinking with that workout! It was like I really wanted to punish myself for something stupid I did in the late ’80’s
Anyway, it was a major dingleberry fest… not enough time to finish the beat down.. but if you come to #f3TheRock you will get the Merkin count to complete the 500+.
Everyone was stoked to be apart of this workout, in fact StageCoach brought some rope with the intent to ‘hang the Q’ WTF!!
Good to see Double D’s, Baracus and of course our own Mr. New York Marathon (stonecold).
Joker was his typical speedy self, but the Mirkens seem to take a toll after a while, can you say the NEW JOKER EQUALIZER?
We need shoes, so bring them! Times running out, so lets start knocking on neighbors doors and trolling the running clubs 🙂
T-Claps to Smokey, we tried to change his name to flyswatter, because its really a cool name..but he was good sport to take the recommendation! Anyway, lets name someone that name.. because its really a bad ass name.
The lost and the found
9 men….wait 10 men, nope here comes Haggis…. 11 men launched for this week’s DT Hill route at approximately 5:17:57 am. By the time the apartment loop was done, we were 12 (after Marvel came in on two wheels at the end of the loop).
By COT, we were again 11 men (after picking up two other PAX who did their own route to the school and back). A quick math colloquium revealed we had lost Tootie, Skywalker, and Marvel who were later found long after COT getting in some extra (although unplanned miles).
So let’s call it 14 PAX at one point or another at Devil’s Turn today.
Here’s what went down:
1) Most PAX – Ran 1 mile warmup loop around apartments, accelerated to some sort of difficult pace and tried to hold on for the rest of the workout through Piper Glen and back (between 4 and 7.5 miles total distance). That’s pretty much all it was (doesn’t sound like much but it hurts).
2) As said, 2 PAX (Mall Cop and Wolfman) forged their own path and headed out to the school and back. It was a PR day as they also took a spin around the track while there. Nice job Wolfman on the PR for distance at DT!
3) The 3 lost ones (Tootie, Skywalker, and Marvel) toured pretty much all of Piper Glen after missing the turn onto Links to come back. This added a good mile and a half and made them late for COT. They really only missed seeing the clubhouse. Next time perhaps? The search party was commissioned and found them already back on Rea headed in. Reports are that this was Skywalker’s longest run in 5 years. Nice work brother! Perhaps you should let Tootie trick you more often. #inadvertentPR
Shout Outs:
– Frasier is an absolute beast and ran YHC into the ground while still carrying on a (mostly one sided) conversation. #onewordanswersonly
– Haggis put his blinders on and avoided the urge to race through the hills (a serious feat). He has to store up energy for next week’s Thunder Road where he will be running from his house (Ballantyne) to the starting line (Uptown) and doing burpees and rosalita to stay warm before the race start. At least that is the legend. It’s probably true.
– Prohibition, The Mouth, and Stump Hugger will also be competing in Thunder Road. It will be SH’s first half after only 8 months of F3. Congrats brother, that takes dedication! We wish all of you good luck in your taper and best of luck in the race.
– Turkey Leg, Long Haul, and Outback dominated the hills today and get extra points for not getting lost. The hills are no joke and YHC promises they will pay off somehow.
Announcements:
– December 6 Holiday Party – Watch for email and signup in next day or so
– Area51 cold weather gear – Watch for email with details of long sleeve shirts coming in the next days
– Sons of Ballantyne shirts also available on the Mudgear website for preorder – long and short sleeves available.
Now you prepare that Fetzer valve with some 3-in-1 oil and some gauze pads.
I’m tired of coming up with creative workout titles. I’m switching to all Chevy Chase quotes.
17 men gathered at OP for the weekly battle against the Hydra. Properly disclaimed, we proceeded thusly:
Mosey to the field (I disclosed in the pre tweet that my foot hurt. So if you were looking for a lot of running, our 50 yard warmup run should’ve squelched those dreams.)
SSH, IW, Peter Parker, Slow Squat x 20
Gather on one end line. Do the called exercise halfway down the field, then jog the rest of the way to the other end. High knees, butt kickers, carioca both ways, bear crawl, crab walk.
Back on the end line for a pyramid. Run to the other end and do 5x HR Merkins, jump squats, CDDs and lunges. Back to the other side for 10x. Then 15x, 20x, 15x, 10x, 5x.
Circle up in the middle for Ring of Fire. Hold plank (regular and elbow) while members of the PAX take turns running around the outside of the circle until all have gone.
Mosey to the concession area for an abbreviated pyramid. Select a bench. Do 5x jump ups, incline merkins, dips, derkins. Run to the bullpen net (50 yards) and back. Repeat with 10x, 15x, 10x.
Mosey back to the field. Gather on the end line. Do the called Mary exercise, in cadence, then AYG to the other end line for the next exercise. Flutter, Dolly, Rosalita, Russian Twist, Protractor, Peter Parker.
COT
Moleskin:
Well that was fun. With a bad wheel, I had to dial back the running that I usually rely on to keep the heart rate up.
Good work by everyone out there. Hopper was killing it on the first pyramid. It was good to see Lost Weekend back out there after a long recovery from an injury. Runstopper brought the tights out again despite the balmy 60 degrees at go time. FNG Velvet got it done. Great first workout!
Announcements:
Keep bringing shoes. We have some work to do to reach the Area 51 goal of 500.
Christmas Party is on 12/6. Watch for preblast soon.
Specialty workouts coming up – The Brave is doing the Army Ranger test tomorrow. It sounds terrible. Look it up. There is a Marine Corps workout at AG on Saturday. See website for details.
You Won’t Believe What NC Drivers are Saying about this Backblast
Twelve angry men came to rage against the machine (the machine being Brown’s ad-infested Pandora playlist, “Songs I Still Hate 20 Years Later”). After an implied disclaimer and inferred acquiescence, we proceeded thusly:
WARM UP
- 2H Swings x 20
- SSH x 10
- 2H Swings x 20
- I Walker x 10
- 2H Swings x 20
- S/Low Squat x 10
- 1H Swings x 10 ea side
THANG
Eleven (or as they say in Florence, “lebb’n”–one syllable with a silent N) Minutes of Moderate Discomfort – Don’t put bell down until the end, all exercises 30 sec each
- Snatch – L
- Snatch – R
- Reverse Lunge – L
- Reverse Lunge – R
- High Pull – L
- High Pull – R
- One Legged RDL – L
- One Legged RDL – R
- Clean – L
- Clean – R
- 1H Swing – L
- 1H Swing – R
- Press – L
- Press – R
- 2H Swing x 2 (1 min total)
- Viking Press – L
- Viking Press – R
- Louganis
- Louganis (no press)
Core Circuit
- Hanging Knees to Elbows x 10
- Dolly with KB Press (until Knees to E’s return)
- Knees to Es x 10
- Flutter with KB Press
- Knees to Es x 10
- Pullovers
- Knees to Es x 10
- Glute Bridge with 1 Arm KB Press x5 ea side
Repeat 11 Min Complex and Core Circuit
COT (with KB locked out overhead)
The RumpleMoleskine
- Nothing simple about a complex. It was bad enough the first time through but second time was just plain hurtful. Good work if you made it through to the end without putting down your bell or fast forwarding through commercials.
- The keen observer will note that there is only 10 minutes of exercises listed. So sue me (the timer counts the transitions, too).
- Rediscovered the hanging knee raise Qing Joust last week. Those will stick with you for a few days. Like the Jelly of the Month, it the gift that keeps on giving.
- Thanks to Brown for bringing the iPod Wallet, Speaker and Shave Kit his kids gave him for Father’s Day. Good to have tunes distract us from the pain.
- Good to have Splinter as Site FNG at Meathead. We expect to see more of you (and less of your sleeves) in the near future.
- TClaps to Stone Cold, at his first workout since FINALLY running the NYC marathon. Came back with suspect stories of passing Tiki Barber at Mile 20. Sure thing, big man.
ANNOUNCEMENTS
- Shoes
- Joe Davis Run
- Be on the lookout for Thanksgiving morning convergence news.
- A51 Christmas Party preblast will hit the interweb in the next day or so.
Preblast – The Brave – Ranger PT Test
The Brave will start running the Ranger PT test every 6 to 8 weeks to provide the Pax a good baseline and measuring stick on improvment as we head toward the Spring Mudrun season.
The Ranger PT test consists of the following:
2 minutes – max pushups
2 minutes – max situps with someone holding your ankles
Max Pull-ups
Timed 5 Mile Run.
We will lauch at 5:15 at the The Vine – come warmed up. We will mosey down to the workout trail for the push-ups, sit-ups and pull-ups, then mosey back up past The Vine to start the run. Attached is a route map – we will make two laps.
See you in the Gloom.
Champagne
The Charge – Under the Lights!
38 strong men gathered on a perfect fall morning at Providence Day School for the 1-YR ANNIVERSARY of “THE CHARGE!” This one was destined to be a good one when the lights came on in the stadium (thanks to Mutt). Although I think during the workout a few might have rather had the lights off…there’s nowhere to hide under those bright lights.
DDs got us started…
The Thang:
- X10 Burpees in parking lot then mosey down to the track at the stadium
- 1 warm-up lap with side-to-sides, backward run, high knees, heels to butts, lunge walk, backward lunge walk
- X20 SSH
- X20 Imperial Walker
- X20 Mountain Climbers
- X20 Peter Parker
- X20 Parker Peter
- Plank
- X20 LBCs
- X20 Monkey Humpers
- X20 Hill Billy’s
Partner up for some goal-line to goal-line fun:
- 25 yd partner wheel-barrows flip flop for 100 yds total.
- Partner carry 50 yds flip flop on way back
- 25 yd partner crab-barrows flip flop for 100 yds total.
- Partner carry 50 yds flip flop on way back
Hand-off to Booty to bring us home
Break into two groups; run 400, proceed to stadium steps and run steps, 10 burpees, run to track. Rinse and repeat 3x. Mary including LBC, LBRosalita, Russian Twists, and 50 Freddie Mercurys.
Oy!
Ye Olde Naked Man Moleskin:
- Awesome crowd this morning to celebrate 1-year of The Charge. Big thanks to pax from both Metro and Area 51 for making it happen.
- Thanks Mutt for the lights and creating the “Football Friday night atmosphere”!
- DDs…the crab-barrows were awful. Just plain cruel.
- Booty, tough to get 38 men to follow directions isn’t it? Nevertheless…it was a more than sufficient beat-down.
- I (Baracus) would comment on how strong some of the guys looked out front this morning, but too many in front of me to single any one out. Nice work fellas!
Cheers to all the PAX out there this am for their support of our 1YR Anniversary!
Announcements:
- Bring FNGs to The Charge next week and Baracus will donate a pair of lightly worn athletic shoes for #ShoeRedemption…for men at the Charlotte Rescue Mission. Drive ends on 11/22.
- Sign up for the Joe Davis Run on 1/10. See F3Nation.com for the pre blast and registration information.
Midterm elections – vote for Grass drills!
The Thang:
2 circles around parking area – karoke, backwards
Vote – – – Bearcrawl or crabwalk to cinema parking entrance (we did both)
Mosey to lot in front of HT – circle / disclaimer
- Vote – – – Peter parker or parker peter – after vote = X 15 each
- LBC with twists x 20
- Hands to toes x20
- Vote – – – SSH or IW? = SSH x 20
Random whistle throughout workout – 5 merkins (10 if too slow to react)
Mosey to fountain
- 30 dips OYO Choose which building to circle.
- 30 (15 each leg) – step ups and choose which building to circle.
Mosey to grassy area in front of hill – Grass Drills – run in place – knees high.
- One whistle – drop and 5 merkins.
- Two whistles – drop and 5 burpees
- Three whistles – run up to top of hill and back down
Mosey to vehicle parking – break up into 2 teams:
- Shuttle runs while rest SSH in cadence
- Winner chooses loser punishment – 5 burpees or run up/down hill.
Repeato but loser chooses punishment (Merkins while you wait).
Circle and Mary
- Vote – – – Dolly or flutter?
- Vote – – – Heels to Heaven or dying cockroach?
Moleskin:
YHC had wanted a football practice style workout for a while – sort of taking back old school but minus the Riddell coaches’shorts (do they even still make those?). Then the midterm elections happened so why not combine the two. Add a whistle, and voila – democracy and grass drills! I figured that I would let the pax have choices on certain exercises, and in the true form of our great democracy; either listen to the people, or decide what’s truly best for them myself. Flutie Flakes had thought that after high school and college, he wouldn’t have to do exercises at the tune of a whistle – YHC is glad to bring him back to his hay days. Mighty Mite got confused with democracy and grass drills – they are the same thing if you think about it! Heartbreaker was hoping for only two hill climbs on the grass drills – Coach YHC obliged due to O2 deprivation. I personally liked the competitive shuttle runs. Competition pushes pax even when they are tired. None of us wants to lose and have punishment. I enjoyed leading as always, and hope that the extra flavor was enjoyed by all. Maybe in February we can have a NFL combine style workout – YHC will bring my whistle!
Death Valley Combine
—Posted on behalf of Hopper—
20 pax joined up for a post-election workout. We did not have ballot boxes. We did not have dangling chads. We did not have “I Voted” stickers……but we did have running! Kudos to the half dozen or so pax who showed up early for KB’s….I am forgetting some, but recall at least Spackler, Stagecoach and Dolphin. When I pulled up Fireman Ed was there, too, but he was just drinking coffee watching the other guys workout…kind of creepy!
The Thang
Post disclaimer, we jogged to the front of the campus for:
25 SSH
20 MC’s
15 Peter Parkers
With the whistle quickly wrapped around YHC’s neck, the instruction was to follow down Strawberry Lane at 75% to 80% of mile pace and at the sound of the whistle drop and churn our 10 merkins. And so the pax followed, until we got to Rosecliff where we turned around and dropped for some quick planks. The run back to SCMS was the same whistle blowing drill, but with 7 diamond merkins this time. Once back at SCMS, circle up for some elbow planks…..dang, that gravel/asphalt hurts. YHC will need to rethink that next time.
Mosey to the baseball fields. Partner up! Partner 1 runs the perimeter of the entire baseball field along the fence line (amazing how much instruction that required!!) while partner 2 does dips until the return of partner 1. Flapjack. Round two was the same drill, but with derkins instead of dips. Flapjack.
Mosey to football field for some Mary:
35 LBC’s
20 Flutters
Mosey to the track for some combine action. We formed three lines of 6-7 guys per line. Last man in line gets a football and runs to the front Indian Run style. After front man gets the ball, he passes the ball back 1 by 1 until the then last man gets the ball and repeats. YHC mentioned any fumble by any team would result in ten merkins, but there was no fumblitis out there today! Our pax looked better than the Panthers backfield!…although Spackler would look funny with those pink dread hair extensions, wouldn’t he??….anyway…..
More Mary including:
20 Rosalita
20 Freddy Mercury (15 fast, 5 slow)
Protractor with angle “call-outs” from the pax
Last thing…..AYG 100 yard dash down the football field. Fletch SMOKED all of us and was at least 15 yards ahead by the end….nice work, man!
Moleskin:
It was an honor boys. Tough, fit pax show up to DV so I wanted to throw in a lot of running to not let you all down. I had a lot of fun doing it and thanks for the opportunity to lead, Stagecoach. Great work men!
Announcements:
- Do not forget Sole Redemption and bring your used men’s athletic shoes (washed preferably). Stagecoach inspired YHC to offer the shoes he was wearing on the spot! Goal is 300 pair with a stretch of 500!
- F3 Aftermath meets at the Starbucks in Piper Glen immediately following.
- F3 Holiday Party is scheduled for 12/6 at Sugar Creek Brewery
Dolphin, thanks for a great take-out!
#F3Dromedary – Back to High School
9 PAX launched into the balmy Fall morning to start their Hump Day off right at Union County’s Marvin Ridge High School / Middle School workout known as Dromedary.
The THANG:
- Disclaimer given – sounding rather ominous and uncertain about the plan
- Mosey to front of High School entrance for opening COP – All In Cadence: SSHx15; Merkinsx15; IWx15; Diamond Merkinsx8; Squatx15
- Partner Up – P1 slide up long rail; P2 Mountain Climbers until P1 done. Flapjack. Repeato with Rock Hoppers and Stump Huggers (? similar to the “lower” burpee motion without merkin)
- Mosey to soccer fields. Stop 3x along the way for LBCx20 OYO.
- At soccer fields. Continue partners. P1 up Hill 2 burpees; P2 to tennis bench 4 step ups. Meet back in field for 10 plank hand slappers with your partner. Flapjack. Repeato with meeting each time in the middle for 10 hand slappers. Progress to 4 Burpees / 8 Step-ups, 6 B / 12 SU, 8 B / 16 SU; 10 B / 20 SU. Plank until all done. 20 count.
- Mosey to football fields. Line up on 10 yard line.
- Bear crawl 30 yd ; Run back, plank until PAX complete
- Crab walk 30 yd ;
- Broad jump 30 yd ;
- Inchworm 30 yd ;
- Circle up for some Mary
- LBC
- Scorpion
- Flutter
- Side plank with leg raises
- In & Out
- Mosey back to COT
- Mileage covered = 1.99 miles.
Moleskin:
- Ice9 brought FNG Mike B. “Hot Pants” – Ice Nine gave lots of fodder, but the nickname represents a heroic episode that turned into one of your recurring nightmares. You definitely will want to ask him about it.
- We found 2 new areas today at the campus – High School front courtyard and Soccer Fields/Tennis Courts. The 3rd area, the lower Football field, has been used before, but it is a decent surface for hands and butts on the ground. There are at least 5 other areas to explore at this AO that include Rock Piles, Hills, Baseball fields, Tar Kiln Branch Creek (you never know with Bananas leading), and the stadium that may never be open but sure looks tempting. We’re only scratching the surface at this place.
- Pretty sure that the In & Outs (once done properly thanks to Outback) are one of the most useful lower back and abs moves because YHC would fail pretty quickly with correct form. Ditto with the Side Plank & lateral leg raises – using muscles and tendons that aren’t often accessed, but have good injury prevention with ITB pain and hip strength.
- “Jane Fonda” – the PAX gave YHC a hard time for the Scorpion. You mother’s Jane Fonda is your wife’s Jillian Michaels – a lot to borrow from there; just don’t get sucked in to doing a JM routine when you fartsacked on your Bootcamp (at least don’t let us know about it #keepingmymouthshut). The scorpion is another great back stretch that works the core. A little rough on the chest on the ground.
- Good intensity by the PAX today – notably Abacus / Soft Pretzel on the Merkin Slappers, Abacus on the Bear Crawl, and Ice9 on the Broad Jumps #easterbunny. There’s always an opportunity to take it to another individual level despite what may seem an easy workout. As the PAX demand, we can take the whole group there, but always feel free to adapt to the level you need.
Announcements:
- Ice9 and Snowflake are starting F3Commitment bootcamp workout at Weddington HS on November 15th – 6:30-7:30am.
- Joe Davis Run – 10K, 5K, Fun Run to raise money for a substance abuse clinic supported by some of the PAX. Competition between Area51, The Fort, and possibly Metro (if they get their act together) for Top 5 10K and 5K finishes in your team. 10K looks like the race to score some points!
Look At That Sky
15 PAX posted at this awesome AO for F3 Anvil. YHC and Champagne were joined by Jamboree for pre-KB after he completed a 4-mile pre-run. Off we went into the gloom.
Thang
Mosey around some lots toward the break in the trees known to YHC as the gate to North Face. Stop at closest lot.
COP
SSH x 20 IC
Merkin x 20 IC
Burpees x 10 OYO
Mosey through the gate to North Face to the base of this hill. Plank to wait for six.
3 Trip Set
Start in plank position. Q says go:
10 merkins/Sprint up NF/10 merkins/mosey to bottom/SSH IC to wait for six
Repeat x 2. Early finishers rewarded with burpees for round 2 and jump squats for round 3.
Bear crawl to top of NF
Mary
Flutter x 25 IC/Heels to Heaven x 20 IC/Dolly x 20 IC
Mosey to the top of Entrance 4. Plank-o-rama. Mosey to the bottom of Entrance 4.
Jump Squat x 20 IC. AYG up Entrance 4 Hill to rock pile.
Rock Set
Sets of 20 in civilian cadence: bicep curl/tri extension/overhead press
Mosey to bottom of Entrance 4. 20 Jump Squat OYO.
AYG back to your rock. Plank-o-rama. Repeat Rock Set. Return rock.
Mosey to pavilion. People’s Chair. Assemble in the sweat box. Split group in half.
Group 1: Bench Set repeats: 15 jump-up/15 dip/15 derkin
Group 2: Run to fence at end of athletic field and back. Swap.
Sprints
Start at line in parking lot. 5 x burpee. Sprint to other end of lot. 5 x burpee. Return to start.
Repeat x 2 with HRM and Jump Squat
Mary
LBC x 15 IC/6 inches/Flutter x 15 IC/6 inches/Heels to Heaven x 15 IC/6 inches
Moleskin
YHC enjoyed leading the PAX today. Strong work by all. Gomez was site FNG today. Thank you for coming out and hope you enjoyed this AO. Please come back any time. On the way to the launch lot Champagne took a moment to point out the beautiful sunrise. Thankful to see this today. Great way to start the day. A pleasure and a blessing to lead this fine group of men. The hope is that you got stronger in some way. Champagne took group out in BOM. Thank you brother.
Announcements
Shoes. Bring them for Sole Redemption. Boutique is shoe Q. Reports are 11 of the 40 for Anvil. Please bring lightly used men’s athletic shoes.
The Brave workout in Ballantyne on Fridays will be doing the Ranger PT test every 6 weeks or thereabouts. 2 minutes of push-ups/sit-ups/pull-ups followed by a 5-mile run. Champagne and Madame Tussauds on Q.
Runstopper on Q Friday at Joust and Saturday at the Rock.