To truly celebrate the 1st day of summer, you need to attend Stonehenge:
http://abcnews.go.com/US/wireStory/pagans-mark-summer-solstice-replica-stonehenge-24248447
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Loch Ness wall #1
Dips x 10 (in cadence)
Derkins x 10
Dips x 10
Incline merkins x 10
To wall #2
10 jumps up
10 squats
10 jump ups
10 squats
Grassy field
High knees across
A$$ kickers back
Karaoke across
bear crawl back
Crab walk across
Mosey over the bridge to BOA hill
6 on the hill with squats at the top, merkins at the bottom
Jog up to 521 bridge:
Peoples chair w 40 shoulder press
Standing broad jump across bridge #crowdpleaser
Jog to soccer field:
10 merkins, sprint, 10 merkins
10 plank in & outs, sprint, 10 plank in & outs
20 mountain climbers, sprint, 20 mountain climbers
Parking garage for Mary Merkin ladder
LBCs x 15, up deck incline, 5 merkins
Flutter x 15, up deck incline #2, 4 merkins
Dolly x 15, up deck incline #3, 3 merkins
Puppy love leads bicycle x 30, up to top of deck, 2 merkins
Russian twist x 15, 1 merkin
Mosey back home
Announcements
F3 dads
Camp Thunderbird Aug 15th
12 men showed up for YHC’s 1 year anniversary. As a gift they all received jelly shoulders for the rest of the day.
My two objectives for my Matrix Q’s are 1) Deliver something challenging for Lobster Roll and 2) Try to keep up with Lobster Roll. Here’s how it went down.
COP
Mosey around the parking lot and back around to pick up Young Love and Cole Slaw who came into the parking lot shortly after go time. Circle up in the field. Provide disclaimer stating that still after a year I don’t know what I am doing so follow on at your own risk.
SSH x 25 IC
IW x 25 IC
Monkey Humpers x 20 IC
Peter Parker’s x 20 IC
The Thang
Mosey to rock pile and grab a rock you wouldn’t be embarrassed to work out with. Spandex was covered on this one as he had a beast of a rock.
Run with rock over to the track.
A race like workout started around the track. Complete 5 reps of merkins, curls with rock, & shoulder front raises with rock. Run a lap on the track. Then do 10 rep of each exercise then a lap, keep up the cycle for 15, 20, 25, 30, 35, 40, 45 and 50 reps. Like any good NASCAR race, once the leaders finish, complete the lap you are on and plank up. Most everyone stayed with in a lap of the leaders. Audibled at the 30 rep cycle to overhead presses from front raises as needed.
Move to wall for some People’s Chair
Grab rocks and carry them back – but throw in 25 more merkins, curls and overhead presses to round things out. This rounded things out to an even 300 merkins, 300 curls, and 300 front raises/presses. Now take your new found swole to the beach or pool and impress the ladies.
AYG across the field to the cars. No time left for Mary – sorry, do some on your own at home.
Moleskin:
YHC has had the privilege to be a part of F3 and these men for a year now. I appreciate the opportunity to lead, support, and follow each of you and look forward to continuing for years to come.
I tried to pick a few things from past Q’s this morning to throw into the mix. It’s a good thing we didn’t have tractor tires at the AO to drag around…. although that gives me an idea! Next time. My apologies to Beaver, I realized Saturday was his first post and this would have been a real tough second one. Way to hang in there, this was a hard one. We did have 3 PAX at 50+ YO who were killing it out there today.
A great hard working bunch out there who were clearly smoked after 45 minutes. Mission accomplished.
Announcements:
F3 Dads – this Saturday at Beatty Park, 9:00 AM.
F3 Camp – go sign up for camp with the 2.0’s in August.
Mudrun – sign up. you don’t need a full team yet, we will get those later.
-Alf
At 0515 from the SCMS parking lot, #F3FastTwitch will launch into another epic hour. Tomorrow morning has something for everyone:
So grab the smokeboots and come ready to go.
With no site-Q to be found, 8 men moved the Pavilion tables and launched into another episode of #F3Flex. Today, it was more quality time with foam roller.
The Thang
Then foam roller time:
COT
Moleskin
Self-Myofascial Release techniques on a foam roller improve flexibility, function, performance, and reduce injuries. In a nutshell, you use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. Some benefits of self-myofascial release include:
• Correcting muscle imbalances
• Improving joint range of motion
• Relieving muscle soreness and joint stress
• Decreasing neuromuscular hypertonicity
• Increasing extensibility of musculotendinous junction
• Improving neuromuscular efficiency
• Maintaining normal functional muscular length
Another solid #F3Flex workout from Whiplash. Very informative about the techniques and benefits. Everyone in the Pax should be doing this.
Foam rolling hurts.
Foam rolling your IT band should be a form of torture.
Bugeater had his beach towel out…claimed he used it to wipe away sweat from his pre-run with Boutique and Stone Cold…most likely those were tears he wiped away.
There were no jokes about YHC’s tiny foam roller this time (see note above about missing site Q).
8 guys performing self-myofascial release on Church grounds sounds worse than it really is.
Announcements
With a slightly cool breeze blowing from the south, 8 men circled their bells and headed for a jog around the lot to let any late comers have a chance to catch up. Jog done, now time for work.
All grabbed their bells and headed to the gate for a COP. Bratwurst at this point decided to show up and we were 9 going into the warmup COP.
– SSH x 20
– Forward lunges x 20
– Mtn Climbers x 30
– Side lunges x 20
– Carolina Dry Docks x 20
– Backward lunges x 20
Partner up with someone of like size KB for catch me if you can down to lower field
– 5 merkins and then catch the other
Circle up on lower field for real COP (credit for this painfest goes to the Queen Bee – devious!)
– 20 2-hand swings
– ladder to 10 of combo merkins / dying cockroach (form correction enacted by Mic Check and Soft Pretzel)
– 15 sumo squats with leg lift
– 20 renegade rows up into side plank
– 10 KB burpees (in 8-count fashion)
Rinse & Repeat
– 20 1-hand swings
– ladder to 10 of combo merkins / dying cockroach
– 15 sumo squats with leg lift
– 20 renegade rows up into side plank
– 10 KB burpees (in 8-count fashion)
Pile up the bells and line up for the bucket brigade
– everyone plank and pass bells to other end of the line
– reverse to get all the bells back
– everyone stand side-by-side and do upright row and pass bell until all are at the other end
– pass bells back doing a bicep curl before passing bells
5 minutes left – catch me if you can back to the parking lot
– LBC’s for 30 sec
– Protractor for 45 sec
And we were spent…
Moleskin:
– Great effort and mumblechatter out there this morning. Perhaps it was the slightly cool breeze that had Bratwurst and Mic Check all riled up or something. Thoroughbreds?
– Mic Check was excited about the merkin / dying cockroach and promised to steal it for future use. It is doubtful the place he brings it out will be as plush as the Elon Park cushion grass though. I pity the foo that happens to be there on that day. That move does result in a lot of fake grass and little rubber balls stuck all over you though. #1stworldissues
– Bratwurst didn’t like YHC’s cadence call on the 8-count burpees and jibber jabbered the whole time. He has a good point though. Next time, the “8” will not be called and the PAX will instead answer with the rep count. At that point in the workout, YHC had a hard enough time figuring out if it was a 6 or an 8 count. Probably did 5 reps just trying to figure it out. O2 deprivation at work.
– Great second post for Rip Curl who now has a shiny new bell. Nice markings too. Dead Lift has a bell on the way. By the man’s size, I am thinking it may look more like a cannon ball. Just hope there is no fuse.
– A late welcome to Tootie who is now a Son of Ballantyne (SOB) since moving to Blakeney recently from Metro. We are glad to have him as he is a regular at all B-tyne workouts now.
– As always, there was strong work put in by the Foxhole faithful. The Worm, Soft Pretzel, and Loogie are there each week killing it. Nice work brothers. See you next week.
Announcements:
– F3 Dad’s continues through the summer Saturdays at 9:00 at Col. Francis Beaty Park
At 0515 launching from the Vine Restaurant in Ballantyne, Swift will be taking to the hills. After a slow 1.5mi warm-up with some dynamic stretching, we’ll head to Dunreggan Brae. We’ll focus on the speed up the hills for the first half of the workout and then have a fun progression run (without hills) over the second half to get the legs stretched back out. As always, all speeds are welcome. No one gets left behind.
8 Men said no to the fartsac and headed out into the gloom for a beatdown. Running Mr. Webb would join us half way through the workout to add some extra fun.
The Thang:
Warmup:
20 X SSH
20 X IW
10 X Merkins
10 X mountain Climbers
10 X slow Squats
Partner up and head to the track next to parking lot.
Partner totals workout
Partner 1 runs a lap while Partner 2 does the exercise, then continue to flip flop until the total number of the exercise is reached. Plank after each exercise until everyone is done.
Round 1: 100 Merkins
Round 2: 150 Step ups
Round 3: 150 Squats
Round 4: 50 pull ups
Round 5: 200 LBCs
Mosey over to the football field.
Running Jack Webbs
1 merkin 4 air presses, run 70 yards
2 merkin 8 air presses, run 70 yards
All the way up to 7 merkins 28 air presses continually running 70 yards in-between
Mary
15 X Flutter
15 X Dolley
15 X Freddie Mercury
10 X sid the kid
Protractor
Mosey to Bleachers in baseball field
2 rounds of 15 dips and 15 CDD then 80 yards of running
Mosey over to the building for some people’s chair, after a few rounds jail break back to the parking lot or slow mosey your choice.
Moleskin:
Great job everyone, everyone really brought it today. Some strong performances on the partner total workout. Thanks as always for the honor to lead. Have a great week everyone.
Announcements:
Sign up for Mudrun
F3 Dads has started every Sat
BRR needs alternates
It was the first “official” day of summer and it sure felt like a sauna at Area 51. 8 PAX showed up anyway to get their weekend started off right. As the clock struck 0700, YHC led the PAX on a jog around the soccer fields and we circled up for COP:
Head over to corner of soccer field for Four Corners:
Mosey over to rock pile, grab a rock (size matters as we will be moving), and head back to sideline of soccer field:
Return the rocks to rock pile and jog to playground behind school for 6 MOM:
Move the party over to the stumps for a little circuit work:
Mosey to front of school and circle up for Jack Webb:
One minute left so AMRAP burpees for final minute
COT
Moleskin:
Announcements:
In case you missed the last Snoop~Train Q(50 degrees, torrential rain) try me again on Monday 0530. Expect the Remix-workout to include: bear-crawls and plank-walks, merkins and marry, partner carries with wheelbarrows. Oh, YHC has a few new moves too; retro-flips and smooth operators, Imperial walkers and J-Lows. We should cover 2 – 3 miles, so wheels up…let’s fly. Pax mission: recover shovel flag planted somewhere in DMZ territory and bring it home to COT. Area 51 Bring IT!
13 Men seeking something different came out to Olympus today and crushed it Gear Style.
The Thang:
SSH x 50 (in cadence = 100 reps)
Rage Against the Gear: Stations of Pain
– 16 Gear/Cardio/Power Strength Stations
– Fire Hose Drag was the timer
– When Hose returned Pax move to the next station to the right
Stations:
1) 200 Meter Sprint
2) Farmer Carry (2) 45lbs Kettle Bells x 70 yards
3) Jump Rope
4) Sled Pull 40 yards 115lbs (metal on metal on the ground so drag resistance was extremely tough)
5) Parachute Sprint 140 yards
6) Hair Burners 40 yards with 35lb
7) 45lbs Kettle Bell Swing
8) 35lbs Medicine Call Squat Throws – Single Bounce Catch-to-Squat-to-Throw
9) Single Leg Jump over ruck Mountain Climbers
10) Dead Lift 88lbs KB
11) 70lbs Move Sandbag 120 yards
12) Bear Crawl 40 yards
13) Fire Hose over shoulder run x 120 yards
14) Duck Walk 40 yards
15) Rope Pull Ups
16) Sledge Hammer Right/Left
Sled Circle: Pax calls exercises
– Form up into circle with Kettle Bells
– P1 calls out exercise for Pax to perform
– P1 runs with weight sled around perimeter of Pax Circle
– When P1 gets back passes off to P2 and P2 calls exercise while running sled around circle
– Rinse and Repeat until all 13 have gone
Exercises included: Goblet Squats (twice), Burpee Squat Thrusts with Kettle Bell Press (twice), High Pulls, Upright Row, KB Swing, Burpees, Tricep Extensions, Bicep Curls, Over-head KB Press, Flutter with KB Press, Russian Twists
Jack Webb: KB Press with Bicep Curl
KB Press x 1; Bicep Curl x 4
KB Press x 2; Bicep Curl x 8
KB Press x 3; Bicep Curl x 12
KB Press x 4; Bicep Curl x 16
KB Press x 5; Bicep Curl x 20
FLAPJACK
KB Press x 20; Bicep Curl x 5
KB Press x 16; Bicep Curl x 4
KB Press x 12; Bicep Curl x 3
KB Press x 8; Bicep Curl x 2
KB Press x 8; Bicep Curl x 1
COT
Moleskine:
Special thanks to Jason Rhymer of Rhymer Fitnesss who inspired us with routines like this and helped with some of the gear used today.
Rage Against the Gear was in full effect today. I am not sure which of the stations was the hardest because just when we thought we’d get a break, we move to the next station and tackle something even harder. OUTSTANDING EFFORT out there this morning. The new direction we are taking with this site is a total shock to the body as most of these movements aren’t things we usually do when training. But that didn’t matter…The men out here today were completely owned it.
T-Claps to Mr. Hankey for doing all this with a 45lbs Ruck on his back #selectionhopeful! I even believe I heard Geraldo or Banannas say that no one from SPEARHEAD should be allowed to come out to Olympus because this guy is on a totally different level (even at SH we look at this guy like he’s Van Damme In Universal Soldier…all he needs to do is sit in a tub of ice for a little bit and he’s all charged up). He’s like Liquor Cycle on steroids. When he took that sled Waaaaay out of the way while we were doing Burpee Squat Thrusts with KB Press, there was a diabolical look in his eye.
And how about Wolfman with that sled run? Flashbacks of being a Safety for Pitt hunting down a WR or RB to crush his helmet into. Nice work Wolf!
YHC has to admit, immediately after the final rep I coughed, started to cramp and dry-heaved a couple times…if there was any fluid left in my body I would have puked for sure…which would have been awesome, lol.
T-Claps all around. Thank you for posting with us today at Olympus. Gullah and i really appreciated your willingness to try something different. Our goal is to bring something new each week. We are thrilled at the new direction of Olympus and hope to see more Pax each week.
Again, Thank you for the honor of leading such a strong group of men and for making my Century Q a memorable one.
Respectfully,
The Hoff