Can I trouble you for a cup of warm milk?
26 of Metro & Area 51’s finest ran by the VSF for another assault within the DMZ.
The Thang:
Jog to Carmel MS
COP:
SSH x 25
H-R Merkin x 20
MC x 25
Squat x 25
Jog to ballfield.
Grab a rock (not too small nor too big) and mosey to lacrosse field.
Overhead press w/rock x 25
AYG Run to other sideline
CDD x 15
AYG run back
Lunge walk w/rock 1/2 way across field, Walk back w/rock overhead
Backward run across field, AYG run back
Jack Webb’s w/Rock: 1 merkin, 4 overhead presses; 2 merkins, 8 op’s; 3 merkins, 12 op’s; 4 merkins, 16 op’s; 5 merkins, 20 op’s
Bearcrawl 1/2 way across field, Gorilla walk the other 1/2
High knees across field
Bicep curl x 25 w/rock
Karaoke across field, karaoke back
Buttkickers across field
Walk across field w/rock held straight out
Mosey to return rocks
To school for long session of People’s Chair
Each of the pax does 5 H-R merkins then AYG run to end of line while pax stays in the chair; repeat until all the way through the line
Jog back to Carmel Rd. Park
Stop at last speed island. Plankorama.
AYG Run to the stop sign
circle up for some mary
Plankorama
Dolly x 13
Knee Up x 10
Makthar Ndjiaye x 13
Freddy Mercury x 13
COT
Ye Olde Moleskine:
Great group this morning at DMZ. Two 2.0’s and an FNG – Travis H – “Warm Milk”. Another EH by Scratch & Win, and another nickname derived from a Ben Stiller movie. How many have you EH’d now? 4? Strong! Welcome Warm Milk. Come back soon…how about tomorrow at Skunkworks?
Noticed some especially strong running by Hannibal, Kirk, One Eye, Outback, World Tour and Runstopper. Though Runstopper seemed to run out of steam in the later stages…not really…that was YHC.
Brushback, who is relatively new to the pax, is getting stronger; but hope the groin pull at Centurion which was aggravated today doesn’t put you on the IR for long. Ice up son!
Great send off prayer by Rashard.
Announcements:
Metro July 4th convergence – launches from Independence Park at 0700. Website link: http://f3nation.com/2014/06/27/july-4-convergence-preblast-from-independence-to-freedom/
Area51 July 4th convergence – 0700 at Calvary Church (Anvil/The Rock) – Tri Q’s are Bulldog, Dora & Hops. Coffeteria to follow at Arboretum Panera.
As always, it’s a privilege to Q the DMZ pax. Hope the regimen didn’t disappoint.
Fall Mud Run – Register Now
There are a lot of details to come, but for now, here’s what you need to do:
1. Go to the F3 website post here to register and learn more about how things are going to work this time. BIG DIFFERENCE THIS TIME: Individuals register on your own – not as a team. Register by July 15. Registration is $55. We’ll handle transportation and sundries later, but it normally runs $40-$50 per person. Hopper is the Sundries Q this Fall – I’m sure he’s taking requests.
2. Once you have registered, send me an email letting me know if you are part of a full four-man team already or if you need help forming a team. bryan.manges@gmail.com
If you haven’t done the USMC Mud Run before – you absolutely need to do it this time. It’s the Super Bowl of F3 Nation and some of the best 2nd F you’ll get. New guys – don’t be scared. If you can hang at an F3 workout, you can do the Mud Run. In the Spring Mud Run, F3 teams took the top 12 spots and top 34 of 50. 96% of F3 teams finished in the top 50% (all Area 51 teams). So you can do it.
Thanks. Let me know if you have any questions.
Gummy
Chatty Kathy Saturday
Had 3 young men show up for a balmy and humid Sat. morning beatdown. Had our 2nd visit from Ross who lives fairly close to East Lincoln High and was great to see the Sailview workout last Sat. prompted a return this weekend. Had a lot of chatter this morning for some reason, all good and much of it about the 4th coming up….who’s doing what and going where.
Beatdown:
| Warm up | Jog around the parking lot |
| 20IC Side Straddle Hop | |
| 15IC Squats | |
| 15IC Mt. Climbers | |
| 10IC Imperial Squat Walkers | |
| 10IC Windmills | |
| Parking lot up the hill | Lunge walk 30 yards up hill +mb (+ mosey back) |
| 10IC Merkins | |
| high knees +mb | |
| 10 Berpees | |
| butt kicker +mb | |
| 10IC Merkins | |
| karaoke left +mb | |
| 10 Berpees | |
| *** what goes left must go right | |
| karaoke right +mb | |
| To the Track | 2X – Manmakers (suicides) 25 yards and back, 50 yards and back, 75 yards and back, 100 yards and back. |
| To bleachers – 3X | Partner up, A does hop ups to the top with squat on each step, back down |
| B does tricep dips on bottom row | |
| Flip-flop and repeat-o | |
| To the Track | A sprints a full lap around the track, B does manmaker – Flip-flop and repeat-o |
| To the wall – 2X | Iron chair against the brick wall in line, |
| A runs around to the bench (+/- 50 yards) and back, | |
| B iron chair against the wall | |
| Flip-flop and repeat-o | |
| 6 Minutes of Mary | 10x low flutter |
| 10x Hip Dips left | |
| 10x Hip Dips right | |
| 10x Freddie Mercury’s | |
| 30sec Mason Twists | |
| Recover | |
| Reflection: | Hebrews 13:5c-6 “I will never leave you nor forsake you. So we can confidently say, ‘The Lord is my helper; I will not fear; what can man do to me?’” |
Moleskin:
– Great group for a good workout this morning, we were all sweating like mad men by the end of warm ups and totally soaked by the last Mason Twist.Moleskin:
– Ross returned for his 2nd workout with us and the nickname he has earned is not a reflection on how I feel about him but rather who he looks like from the movie “The Italian Job”…..his new nickname is dubbed to be “Handsome Rob”.
– Diesel put in a great effort today out running both Handsome and myself in the last half of the workout…great work man!!!
– Had a lot of chatter today as previously mentioned, always good to get to know your beatdown com-padres a little more. Diesel and Handsome planned to attend the fireworks show at East Lincoln tonight so we saw the setup going on and talked quite a bit about that plus Handsome’s work as a general contractor, etc.
– Great job fellas and look to see everyone after the 4th….Fargo is going to Fargo for a few days to visit the fam……..will be nice to get out of the heat for a couple!!!!
Burpee Jump Ups Hurt
Posted by Mic Check on behalf of Strawberry
Mosey to parking lot:
– 10 Burpees OYO
– SSW x25
– 10 Diamond Merkins OYO
– Mtn Climbers x25
– 10 Wide Arm Merkins OYO
– Imperial Walkers x25
– 10 Regular Merkins OYO
2- Bear Crawl towards fountain. Call out to Merkins: Pax stop in their tracks for merkins on YHC’s count. Carry on after 7-10. Repeat every 5-10 steps. After Pax starting worrying that we will bear crawl all the way to the fountain, YHC advised to get up and mosey the remainder of the way
3- At fountain – partner up in 3 man teams: Apparently YHC was his own team as I had no partners.
– Partner # 1 – incline merkins/burpee jump ups on fountain
– Partner # 2 – regular merkin/burpee jump ups on fountain
– Partner # 3 – lap around Qdoba building
Switch when partner # 3 returns until teams get to 40 reps.
4- Rinse and repeat when realized that 40 wasn’t enough.
5- Mosey to front of Target parking lot. Jailbreak/sprint to speed bumps in back.
6- From speed bump to speed bump:
– Lunge Walk then 30 flutters
– Bear Crawl with Merkins cadence then 30 Rosalita
– Jog backwards to next speed bump then 30 LBC’s
– Side twist to next speed bump then 30 Dolly
– Flapjack side twist to last speed bump then 30 Heels to Heaven.
(Thanks to Mic Check for the added cadence on Mary exercises – YHC appreciates the assistance)
7- Mosey to front of Theatre. 2 single file lines and lunge walk indian run across front of theatre. BUT about a 1/3 of the way across YHC got the time and realized we needed to audible so Jack Webb gets his turn with the PAX.
8- Mosey to grass near cars (no one’s going home yet): Jack Webb to 20, but not back down due to time and mercy.
9- Mic Check does not give mercy so on your 6 for leg raises/6 inches until we give out.
Moleskin:
It’s been a while since I led (November) so I was equal parts excited and nervous, but I had my trusty winkie laminated so I was good to go. I had a good plan to use most of the site and to inflict pain. Mission accomplished! It seems that the Bear Crawl/Merkins were a hit from the amount of groans and modifications happening at the speed bumps. Mic Check tried to take off and complete the bear crawl before YHC could call out the Merkins – not so fast! YHC waited until he was 2 steps from completion before calling out cadence. That exercise going on the list for next time. I had so many more special exercises planned, but ran out of time. I’ll make up for that next Q. I do really appreciate being able to lead a great group; and feel good that the PAX seemed to be smoked. That’s what it’s all about. At least I kept my promise for no Murderhorn!
How many merkens does it take to make jelly?
300. thats how many… today we had 4 FNG’s mixed in with the 18 PAX for what I would now call arm burner workout.
The Thang:
SSH x25
IW x25
Merkens x25
LBC X25
Mountain Climbers X25
Prisoner Squat x25
Mak Tar Nai x20
Indian Run to Williams R Davies Park
–25 Mirkens every 100 yards–
-Playground-
2 Rounds x20 each
Pull Ups
Dirkens
Jump Squats
-3 Man Merkens Grinders-
any flavor mirken you want 2 men exercise
third man runs between and taps next guy.
Repeat until arm failure or for 10 mins
Run back to the parking lot time expiring, so I decided Jack should show his ugly head,
Jack Web on the pavement
DONE.
Naked Moleskin:
4 FNGs today were lulled into a sense of comfort as I began the workout with the classic 1,2 punch SSX and Imperial Walkers. Wasnt until we started the MERKENS that Skywalker called out here it goes… and with that busted 20 in cadence, then planks, then Mak Tar Nai…
Not sure how everyone felt about the run and Mirkens at every 100 yards or so, but can tell you that the fail factor was set high as this group of men were dealing with the uncomfortible feeling in their arms..
Excellent work by all.
Announcements:
4th of July Convergence at the Rock at 7AM-8AM. Kevelar, Joist and Centurian will all converge for this epic workout!
Mudrun signups. Do it… information on the F3NATION.COM website under forum.
Are you sure that wasn’t the French Army Handbook?
20 men embarked on a grand experiment this AM at Stonehenge. YHC had obtained an Army training manual from my neighbor Silk and excited to actually do things “by the book”, dove in and designed a workout that would make even General Patraeus proud to behold. That’s not really how it went…
The Thang:
It started normally enough with a jog down to the office parking lot for the Preparation Drill.
Called the 4 for the Core regimen that was some bent leg raise, side bridge, back bridge, and quadraplex each held for 60 seconds. The PAX played along well enough with the impression that things were about to get serious at any minute. Mic Check, Fireman Ed, and Haggis were biting their tongues.
Next up in the Preparation Drill was some Hip Stability action. This was where some mumblechatter started from those who had previously remained silent. Sensing a potential uprising brewing, YHC cut this section short with just the lateral leg raise, medial leg raise, and lateral bent let raise on each side to a 15 count. A collective relief was nearly palpable when YHC said that’s it and lets go. Surely, things were about to get real.
After entering the field of the bulls and circling up, it was time for Conditioning Drill 1. A quick bend and reach was called and then a high jumper. This is where Haggis and Mic Check could not take it any more. This surely was not the same manual that was used to train the bad arse men that defend our freedom! It must be Canadian mountie manual (sorry Blue Jay) or French Armée de Terre book or something. This just wasn’t American.
So with the wheels coming off the tracks, a quick 40 ‘murkins were called in cadence to bring back some testosterone to the COP. Since Mic Check was still jibba jabbering, the next call was 10 burpees OYO. This quieted the rebellion somewhat as all were now working up some O2 deficit.
A few more items were salvaged from the Weinke. These were the rower for 20 or so (questionable cadence call) and the prone row for another 20 or so. These were the manliest things left on the list so the PAX headed off to get to the main event.
Next up the PAX headed for the workout trail with a stop for 40 LBC’s OYO on the way. Once in the workout trail by the pullup bars, the rest of the plan unfolded. The PAX divided up by 3’s and then found a partner. Here is what happened next…
Group 1: Pull-ups x 50 (partner help if needed)
Group 2: Merkins x 100 and Squats x 200
Group 3: Situps x 100 (partners hold feet and then flapjack)
Rotate through each section when complete.
This was basically a mini-Murph with 100 situps thrown in. Situps don’t sound hard but they are when you are doing that many with limited rest. Each station was also difficult because there wasn’t significant rest between sets so that fatigue seemed to build on each progressive set. It was a good burn.
Once that was done, the PAX moseyed up to the parking lot for a quick shuttle run 4 at a time ending away from the other PAX. Some great effort was seen here by all. Especially FNG – Blue Jay who resembles Usain Bolt when in all out sprint mode. Nice first post brother!
Time was up at this point so a mosey / all you got back to COT was all that was left.
The Moleskin:
– Basically it was a Q quasi-fail today (only the mini-Murph saved it). Thanks for the laughs though. You guys are great!
Over and out…
Enter The Strong Man
Pandaemonium and mayhem ensued when11 men posted for strength and conditioning training courtesy of Byron’s Traveling Circus of Pain with a little Big League Chew thrown in.
14 stations
1. Sprint length of parking lot. Change stations when sprinter returns.
2. KB Swing / snatch ( / = alternating). Size is Dealers Choice
3. Sledge Hammer Pounds / Tire Flip
4. Sand Bag (40lb) Shovel Lunges
5. Dolly (on wheels) Knee Tucks
6. Farmers Carry Implements (100 lb each)
7. Sled Pulls / Rows (100 lb)
8. Bench Press / Pull Overs 25, 50, and 60 lb. Dumb Bells. Size is Dealers Choice.
9. Battle Rope
10. Metal Log Clean and Press. 75 lb. plus extra plates for The Hoff
11. Ab Wheel
12. Power Burpies with 12 lb. DB in Each Hand
13. Shoulder Mobility Swing. 20 lb DB attached to end of Rope
14. Banded Bear Crawls
–2 Evolutions of the above
COP
Called KB PT while Pax Runs with Bone Crusher (80 lb. Sand Bag) around COP
1. 2 Handed Swings
2. High Pulls
3. Burpies
4. Uprt. Rows
5. Curls
6. Goblet SquatsAnd several others. YHC is blacking out at this point
Second Evolution was Sled pulls with more KB.
Moleskin
-Mighty Mite is the Silent Assassin.
– Hacker is unstoppable.
-The Pax called time on the Q but the Q’s watch still had 4 minutes left.The Hoff backed the Q so we pushed for 4 more minutes. Thanks Hoff.
-Mr. Hanky also came in and called for 20 Burpies to finish us off. The Pax not happy about that. You just can’t out work this guy! No matter what, he pushes his team through to the end weather we like it or not. I want this guy on my team getting’ in my face demanding more from me at the end! #Class990&1064GRT. He does what needs to be done every time! Setting the pace when it needs to be set is what he does!
-The Farmers Carry Implements had some of the pax looking cross eyed and opting for RDL with a 24k KB. However they did get a piece of the implements. Way to go guys. Those thing were no joke 100+ lbs each one!
– The sprint turned into a recovery jog as it was the only station without weight.
It is always humbling and an honor to lead you guys. Strong work by all and great fellowship. 5 yrs ago I was one sad clown who took no joy in PT. Now, thanks to Rhymer Fitness, F3, and SPEARHEAD the weekly beatdowns are nothing short of a good time!
– I wanted to do some Fast Twitch wind sprints at the end but just didn’t pull the trigger in time.
– Gotta love strong man training! Hope no one got injured with it all.
Announcements
-Red, Light, and Blue–Sign up while you still can!
-Olympus will converge at Ascent next Saturday with High Tide delivering the punishment.
Hungry Eyes & Tainted Love
The Thang & Moleskin
8 men answered the call of the #F3DayZero Challenge. Perhaps the biggest challenge has become showing up for it. It is brutal and the Giant Weinke shows no mercy.
But the Giant Weinke was lost in Radar’s move to Union County and so we had a smaller weinke made from cardboard that was either cut from the side of a moving box or stolen from a homeless person.
Also lost was the Challenge music list and so we defaulted to Radar’s Spotify. Baracus suggested 80s. As such, we got some Hungry Eyes and Tainted Love…solid motivation when you are doing 100 knee tucks. And, as a result of some of the tunes, YHC will now be watching Top Gun and Breakfast Club at some point this weekend.
But what remained the same was how tough the Challenge is and how hard the Pax push themselves through it.
- Radar got the farthest today…worked so hard he almost spilled merlot (or vodka) on his last lap.
- IH (Respect, WD) is a beast and was the first of the Pax to finish the 100 burpees at the start.
- Philmont is looking great…down 55 pounds and closing in on his goal for his big trip. He’s running farther, faster and quieter (sort of).
- Bare Naked gave another solid effort in his 2nd DZ post. Pretty sure his form was perfect on every single rep of every single exercise.
- Sweetness was also a beast on the exercises and the laps.
- Baracus worked hard and was steady throughout…all of it with the pressure of an #F3Dads Q awaiting him.
- Probation was out there again after being on IR…dedication posting for the Challenge. He had to leave early to go coach soccer (not to Brazil). No problem, as he was disqualified for having his futuristic bionic knee brace.
- YHC lost to Radar…again. He’s already blowing up my phone with texts reminding me.
Announcements
- 7/4 Convergence at Calvary. 0700. Hops, Bulldog and Dora on Q.
Flame On!
7 PAX met this AM at the Sun Valley Middle School for a complete sensory overload.
What had happened wuz:
Zip on Q
- Warmup at shovel flag – merkins, mountain climbers, SSH, IW, etc . . .
- Group Mosey to Elementary School playground across campus for circuit work
- 4 circuits – repeat until time is called
- bench dips,
- donkey kicks in the swing with mud hole
- step ups on slippery table
- attempts at pull ups
- Long Indian run back to practice football field
Horsehead on Q
- Pick up snow saucers and cones hidden in the ditchbank
- Pick up a rock from the nearby pile
- Hairburners across field with saucers while partner does rock exercise
- Two 2-man teams go to short cone and U turn back
- One 3-man team runs grinders to long cone – keeps distance the same as 2-man team
- After two passes each, regroup and run suicides to short cone, long cone, and the tower (100yds away) as a recovery
- Change exercise and repeat this hairburner circuit until we all were about to black out – I do not remember all of the exercises or how many passes we made
- Plank Circle with clock merkins around the clock
- Reverse direction and repeat
- Mosey to base of big hill beneath shovel flag and backwards bear crawl to flag
- 6MOM with some other exercises I can’t remember because I was about to pass out
Moleskin:
I arrived a bit early to scope out the field/hairburner situation and have a little two mile warmup run. Zip accompanied me on a small part of the run in his Lexus for a warmup drive.
When I returned to the main lot, I was surprised to see Joker getting out of his electric car. I think that he either ran over or found an old but highly potent tube of extra strength Ben Gay in the parking lot after which he proceeded to strip down completely naked and spread over his entire body. Ben Gay, like hot sauce and wine in a box, apparently gets more potent with age. The smell and eye burn was tremendous. I immediately revised my workout to eliminate the chest to chest partner carries. #youarewelcome. Flame On!
PAX were working hard on the circuits, the runs, and the hairburner event. The rock exercises between hairburner runs turned into a bit of a comedy as most returned from the saucer to see their partner sprawled out on the ground looking like roadkill. The “recovery sprints” were fun too. I smoked myself during the last set and don’t remember some of the rest. Fortunately, Ben Gay is also a poor mans substitute for smelling salts. Zip has continued threats to burn or destroy the saucers, but I have managed to sneak them back home for another day.
Missed Drop Thrill, Double E, and Hairband out there today. Drop Thrill is running his first 10K today, Hairband is taking his Jersey spray tan to the beach, and Double E is sleeping in a cabin with 30 of his closest family members.
Possible July 4th convergence – details to come.
– Horsehead
Quad Combustion
The VSF was planted alongside the slew of men that arrived early for pre-KB as 30 pax gathered for another #F3Centurion fun-filled Friday. After the disclaimer about YHC’s lack of professionalism, we got straight to work. Here’s a peek at what we did today:
The Thang
10 burpees – Plank – 10 merkins OYO
Run through the student parking lot, stopping in front of the school – 10 burpees – Plank – 10 merkins OYO
Run through the Chipotle (not Chipotle’s) parking lot, across 51 and back behind Cabo’s, stopping at the base of Palatine Hill – 10 burpees – Plank – 10 merkins OYO
Line up along the base of Palatine Hill
- AYG sprint to the top x 10
- Jump squats x 25
- Backwards run to the top x 5
- Bear squats x 40
- AYG sprint to the top x 10
- Monkey humpers x 40
Run to the parking lot close to Planet Fitness – 10 burpees – Plank – 10 merkins
Run back across 51 to the picnic tables
- Left leg step up with calf press x 25
- Right leg step up with calf press x 25
Run to the student parking lot and line up along light post
- Flutter kicks x 25 IC
- AYG sprint to second light post
- Freddy Mercury x 25 IC (varied speeds)
- AYG sprint to last light post
- AYG sprint back to the starting line
Mosey back home
- 10 burpees – Plank – 10 merkins OYO
- LBCs x 25 IC
COT
Moleskin
Last week in his BB, @F3Escargot noted that YHC had the Q and that we’d most likely be on Palatine Hill. Well, YHC certainly couldn’t disappoint the site Q…he and his sidekick Chelms are the bosses. And so I planned some adequate time over there.
Not sure about the rest of the Pax but workouts that are simple and just keep repeating the same thing over and over and over are the ones that break YHC’s spirit. So that was the plan…to attack the legs (and lungs) early and often with some incessant hill work. Somewhere about 3/4 up the hill on the first backwards run the quads went from burning to numb…and basically stopped functioning. Nice work from the Pax pushing through 5 of those.
It is worth noting that Frehley’s has become a big fan of the bear squat…kept calling it a warmup for his weekend. #DirtyOldMan
We also noted that the Planet Fitness parking lot was full. A lot of people in there with their iPods blasting Nikki Minaj while they stand around waiting for the next machine to come free, wondering to themselves “why am I here?” They are totally missing out on the beauty of the gloom and camaraderie forged when 30 men do 40 monkey humpers in unison.
Solid take out by Snowflake who turned 53 today. Happy Birthday brother! We should’ve done 3 more burpees.
Announcements
- July 4th convergence at Calvary Church. 0700. Hops, Bulldog & Dora on Q.
- See Chelms for volunteer opps at AG.
- F3Dads Saturday 0900. Beatty Park.