Eleven mouth-breathing knuckle-draggers crawled down from their limbs and smacked Monday on the hind quarters.
After a quick warm up of SSH, IW, squats & merkins, and a mention of the forgotten #Disclaimer, we lined up for two-man grinders.
ROUND 1
ROUND 2
ROUND 3
ROUND 4
ROUND 5
ROUND 6
ROUND 7
MARY
COT
ABBREVIATED MOLESKIN
ANNOUNCEMENTS
13 Men showed for a pianful work out
The Thang
45 minutes of awkwards movements on a foam roller and 45 minutes of awkward sounds.
Moleskin
Even though we didnt leave the ground this one hurt. I think the wisdom with the foam roller is if it hurts when you do it then you need to be doing it. Purple Haze showed up with what we all believed to be the tiniest foam roller ever. It was like a little elf foam roller. I asked him if the store he bought it at had a little tiny door. No response.
Radar
Bratwurst is training in different arenas this week and left YHC to carry the torch this week. Lucky for him, the new arenas are more lucrative than leading a free workout at the butt crack of dawn.
This week we will head back to the Bull Ring for some 400 meter intervals with 400 meter recovery. The required speed is the 1 mile Race pace (a.k.a. Repetition Pace or R-pace from the calculator at http://runsmartproject.com/calculator). These intervals should not be at an all out effort. This should be good training to dial in your 1-mile race pace for the Olympics this weekend.
Here is the plan in bullet form:
– 5:15 optional 15 minute warmup jog (pronounced with a soft “j”) with some running drills
– 5:30 meet up with the main group and head out again for a 1-mile warm up run and the main event – 6 x 400 m intervals with 400 m recovery
See you in the steamy gloom.
17 soggy pax came out in the abundant humidity for an early Saturday downPAINment. All the pax gave a very solid effort and most (YHC in particular) were thoroughly smoked.
The Thang
Jog to Ledge Lake
Mary on the Wall
– LBC x 25
– Dips x 15
– Flutter x 25
– Dips x 15
– Dolly x 25, hold ’em 10 seconds
– Dips x 15
Set of Fives
– 1 dozen merkins, run 4 laps around lake
– 2 dozen merkins, run 3 laps around lake
– 3 dozen merkins, run 2 laps around lake
– 4 dozen merkins, run 1 lap around lake
Plankorama to regather pax
Pays to Be A Winner! – Checkpoint leads next exercise.
Selection Standard Push ups Lesson courtesy of Checkpoint
– pax do 10 selection standard push ups. Only perfection counts
– Selection form, perfectly straight back, down all the way so that shoulders are below elbows, back up
Much, much harder than it sounds
Jog to fitness trail for pull ups, squats and merkins
Three rounds of:
– 10 pull ups (or as many proper form as possible)
– 20 merkins
– 30 squats
Run back to launch point
– Circle up for LBCs on the way
Run 30 feet
– Circle up for 20 merkins (several pax w/smokeboots had to run back to circle)
COT
Moleskin:
– Vey muggy morning and constant movement = soggy pax this AM.
– We covered a lot during the workout: ran >3 miles, close to 200 merkins, etc.
– Mighty Mite’s ice shower afterwards was interesting to see. #CSAUP
Announcements:
– F3 Dads starts 6/14 0900 at Beatty Park
– No Stonehenge on 6/14, converge at Death Valley AO (SCMS) for F3 Olympics
– F3 Pool Party at Candlewyck next Saturday as well
11 brave PAX came together around the VSF (YHC running late after KB clinic and did not get actual SF set up) ready to spend 60 minutes on a muggy Saturday morning working on the 1st F. Once again we came to realize we could enjoy strengthening the 2nd and 3rd F’s at the same time.
Morning unfolded as follows:
Lobster Roll on Q:
Launch from the parking lot and run a lap around the soccer fields and circle up for COP:
Mosey to cinder block pile, pick a winner and re-circle the soccer fields to the lower parking lot:
2nd Half, YHC on Q
Return cinder blocks to resting place and circle up for 6 MOM:
OK, enough time to catch your breath after Lobster Roll beat down, line up on end line of soccer field for the Stack:
Mosey over to Stumps behind the school for some circuit work:
Head back to launch point
One minute left so 20 CDD OYO
Moleskin:
Announcements:
The VSF was planted and 6 Pax including one 2.0, fought off the fartsack and made the Ascent.
The Thang:
COP
The Gopher
Partner up for the Gopher. Partner 1 does a lap around the track back while Partner 2 runs to the concessions stand and completes the circuit of exercises of 10 Step Ups, 15 Dips, and 20 Squats. The partners flapjack and then return to the playground for plank. Continue the cycle for 30 minutes.
Mosey to the wall for the People’s Chair:
Move back to the field for Jack Webb
Line up and complete the called exercise across the field and sprint back
Time for Mary:
Moleskin:
Announcements
12 Men escaped the ever inviting Fartsack for some Saturday Morning Motivation@ F3Outland. BUT WAIT, in the middle of COP who shows up you ask? Electric Slide, shakin and bakin like scrambled eggs in a skillet. And at the end of COP Papa Slide, Hardwood, arrives ready to show the younger whipper snappers the proper fundamentals of F3. 14 Accounted for. Ehhhhh, who needs warm up anyway, let’s get to it!
Double E on Q
The THANG
Mosey from Parking Lot to PSF for COP:
SSH X 25 IC
IW X 25 IC
10 BURPEES OYO
MC X 25 IC
HIGH KNEE SLAPS X 20 IC
10 BURPEES OYO
Mosey to Parking Lot for a little “King of the Hill” work
Sprint Forwards to Top of the Hill – Merkins (Mix as you like normal/wide/diamond) x 20
Sprint Backwards to Bottom of the Hill – Bomb Jacks x 20
Repeat Sprints / Exercise for 18/16/14/12/10/8/6/4/2/0 + Final Sprint
Half way through change direction in sprint – Backwards Up, Forwards Down
Plank-O-Rama recovery to catch some O2
Mosey to Cinder-ella Island for a little Block Work & Partner Up
Exercise #1
P1 – Grab 2 Cinder Blocks and jog around far cone ~ 50 yards and back
P2 – Line Jumps (front/back, side/side)
Flapjack
Exercise #2
P1 – Grab 2 Cinder Blocks and jog around far cone ~ 50 yards and back
P2 – Low Slow Squats
Flapjack
Exercise #3
P1 – Single Block Lunge Walk approx. 5 parking spaces and back
P2 – Freddy Mercury Mania
Flapjack
THE LATE SHOW NOW ON Q
OK, so as we prepare for round 2 Hairband throws a curve ball. At 8 am there’s some kind of uniform swap happening in the parking lot. No problem! Let’s mosey our cinder blocks with us over to the dip bars #OutlandRuckFest. Sounds good, so why not?
Round#1
(12) Each leg One leg Romanian Deadlifts (aka Tabletops)
(12) Rows
(12) Carolina Dry Docks (Pike Pushups)
Sprint to the cone and mosey back for (3) hand release burpees
Round #2
Change the quantity to (6), sprint, and back for (3) hand release burpees
Round #3
More balance work with
(12) Each leg Bulgarian split squats w/ one leg on your cinderblock
(12) plank jacks w/ (6) squat thrusts
Sprint to cone and back for (3) hand release burpees
Round #4
Partner up in the middle of the practice field
P1 bear crawls toward the baseball field
P2 sprints to dip bars and back to catch their bear
Flapjack
Time for Mary
Circle up on your six, a little rock around the block as we pass cinderblocks around the circle.
Reverse course a couple times then:
Backscratchers
Mountain Climbers (ready, set, exercise! Compliments of Ms. Hamilton my Middle School gym teacher)
Some geometry with the protractor
Mosey back with your cinderblock to the flag and plank up till the PAX assemble
Circle up for the Name-O-Rama and Hardwood brought a strong word of prayer!
Moleskin:
The Pre-Workout 4.5 miler turned out to be just right! Great work by Zip/HH/EE and Bike patrol Boon Dock (2.0) who rode the SAG bike with head light to lead the way. Half way through the run, we had to cross over a small bridge where Boon did not feel comfortable going over a tight double board bridge over a small creek bed and said “Ummm, Dad, I might need a little help here” HH Reply “Ahhh you are OK” I have to say BD makes it to the end, but hits a bump at the end of the bridge, goes to put his foot down to… NOTHING BUT AIR.. and continues to, and I need to point out very gracefully, plunge to the ground. The recovery was amazing though, Quick up brushes off scratches and back on the bike he goes. HH seems to overhear Zip trying to buy an O2 break from the run by offering BD an unspecified financial incentive to wipeout… Zip? Nothing a Cinnamon Bun at McD’s could not cure though. Great job BD!
King of the Hill and Cinder-Ella Island pushed the PAX to suck some serious O2 but all performed Great!
One comment from Spielberg about “The Greatest American Hero” having Bad Acting? Really? That was one of the greatest shows of all time #debatable. I guess with a name like Spielberg, you tend to be a little more critical. However, the rendition of the opening song performed by the PAX was spot on. Watch out broadway!
Announcements:
– NO SATURDAY MORNING F3 WORKOUT AT OUTLAND 6/14 DUE TO OLYMPICS
– ALL INVITED – F3 Area 51 CSAUP Olympics – South Charlotte Middle school Next Saturday – Should be a LOT of fun – http://f3nation.com/2014/05/30/f3-area-51-csaup-olympics-preblast/
– Continued Prayers for Coy – www.careforcoy.org – 5 year old boy that just had surgery to remove a cancerous Brain Tumor in Pittsburgh. Continue to pray for a speedy recovery until Little Coy and his family can finally come home.
As always, it is a pleasure to lead such a fine group of Men! Thank you!
EE & TLS
The shovel flag was planted and, as Old Glory flew in the morning breeze, 15 men launched into #F3DayZero. Here’s what we did:
The Thang
Purple Haze Q
Run a half lap around the track, exit the back gate onto Baybrook Lane and then over to the Tuesday Morning parking lot for COP:
Run up the steps back and to the stop sign at the bottom of Baybrook. Divide into groups of 3 for hill grinders…Partner A exercise at bottom, Partner B running up the hill, Partner C exercise at top…keep rotating until the Q gets tired. Exercises:
Gather back up at the bottom. AYG sprint on Bevington from Baybrook to Carswell.
AYG sprint from stop sign to top of hill on Carswell.
Mosey back to the parking lot.
Spackler Q
Mosey to the rock pile and grab a rock for some catch me if you can with a partner.
Then gather up for some of Spackler’s famous Alabama Slamma:
Circle up for Mary:
Done. COT.
Moleskin
74 and humid at 0700 this morning. Thankfully, there was a little breeze…however, it offered very little relief on the hill grinders. YHC’s Q was meant to vary our heart rates, which seemed to be accomplished. All the men pushed it hard up the hill and everyone was fast down the hill. TR almost blew through the stop sign, twice. The Baybrook Lane hill is not too bad…but it provides plenty of pain when you run it hard, over and over and over and over again.
Plenty of people out in the neighborhood and someone in our group kept trying to EH someone they knew…strong effort but the Billy Zane could not be achieved…next time perhaps.
Spackler took over and immediately had us running while carrying rocks. That’s never any fun no matter how you slice it. Then, having admittedly not planned anything in advance, he went with his old standby…no, not Murderhorn, even though he offered to load us all up in his truck to take us over there…instead, the Alabama Slamma…210 Merkins while alternating in bicep curls. This got us all swole up.
Plenty of chatter during the Slamma, including a Philmont mentioning a “greasy BBQ sandwich served on an old dirty ash tray” which he noted was a reference to the movie Weird Science. This got Prohibition reminiscing about his youthful crush on Kelly LeBrock.
TR went refusenik after a while and started challenging some of the Pax to see how long they hold the rock straight out.
Despite the humidity, Semi-Gloss kept his shirt on the whole time.
Soul Glow actually showed up on a Saturday.
Radar’s softer side was evident this morning, as he was almost encouraging, almost thoughtful.
Farside tried to send his Father-in-law, Boomer, to SCMS for DayZero…nice move to attempt to ace the in-law…however, conscience got the better of him and Farside called him over to McAlpine Elem at the last moment.
Splinter split after the 1st half when he heard he’d have to wear his running shoes on the grass field during Spackler’s Q.
Solid group of men. Solid effort by all. Great send off by Philmont.
Announcements
The Thang
1) Mosey to the front parking lot for COP: SSH x 25
2) Concentric Circle Runs (5) and return to start for laddered COP IC incremented as follows….
4x(Merkinx6) / Plank / 3x(PeterParkerx10) / Plank / 2x(WideArmx5) / Plank / 1x(ParkerPeterx10)
While PAX assembles between loops: Squats x 20; LBC x 20; IW x 20; Squats x 20
3) Mosey to soccer field center: Pax rotated to each corner of the field and…
x 20 for each corner: Russian Twist, Burpees, LBC’s, Partner Derkins
Plank in middle between stations until all 4 corners completed
4) Indian run to field by Rea Road and….
Golf-o-Rama w/7 iron: 3 minute planks, 13 burprees, 32 Dolly’s
5) Indian run to Pavilion and….
(Peoples chair w/leg raises + inverted 1 armed planks) x 2
6) Return to start for merry IC….
CDD x 15; LS Flutter x 20; Burpees x 10 (OYO)
Moleskin:
Oh, I guess I should explain the name on this post – “34C”. “34C” would be the plane seat to which I was assigned to on a 5 ½ hour return flight to Charlotte last night – they are not some “other” measurement guys! For those unaccustomed to air travel, on this particular plane model, 34C would be the non-reclining last row seat that abuts the rear of the pane rest room. Odor + constant flushing + sleep deprivation = grumpy Q. Sorry guys, I did not roll out the wrong side of the bed, I never got to bed. I hope my grumpiness was not too evident this morning.
As for the “concentric circles” portion of the title, which as you all know worked its way into our running today, that would relate to the water motion during the 393 flushes that kept waking me up on the plane. OK, enough of this silliness……
Nice work Pax!!! We worked a good portion of the property today and welcomed Ryan (Dead Lift) to the Pax. Welcome Dead Lift! Also worthy of mention was Narc, FNG as of 6/4 returning for his second beat down. Come and get it boys!
A member of the Pax (I think Blue Mold?) reported that we covered 3.6 miles during the effort. I did not verify this with the US Weights & Measures Department, but it sounded about right.
In a shameless borrow from Hops and Hannibal I introduced some numbered golf balls, a 7 iron, and random drawings in honor of US Open. Harley, I was going to suggest you spend more time at the driving range, but actually I think you probably had the best swing form and your adrenaline just got the best of you. Joker – with the Adam Sandler 1 armed swing – was long ball for the day. Nice!
As it frequently stated in these posts, it was an honor to lead this morning gentlemen. Thank you for the opportunity.
Announcements:
F3 Olympics next Saturday, 6/14 at 6AM. Location = Death Valley.
RSVP to the 2nd Annual Candlewyck Pool Party next Saturday June 14 (details on website & twitter). Run Stopper says it will be EPIC!!!!! Note that F3 Olympics awards ceremony will be held at the Candlewyck Pool Party.
Be on the lookout for October 4, 2104 Mud Run signs up. Details to on web site soon.
F3 Annual Golf Tournament. The event is 364 days from now but Skywalker wanted it noted for those who require extreme advanced planning.
SPEARHEAD brought out some today today and headed in a new direction as 9 Pax were welcomed to a 15 station rotation featuring a lot of gear. It was 45 minutes of pain, Varsity Style, and just what the Dr. ordered for Welcome Party Training (from DFQ cardio perspective)..
The Thang:
Warm Up: NASCAR PLATE PUSH
– Pax spreads out in a wide circle
– P1 performs Hariburners with 45lbs Plate around the inside of the circle
– P1 pushing plate calls out exercise for Pax to do Non-Stop until plate makes it all the way around
– P1 hands plate off to P2 and P2 pushes around circle.
– Flapjack until all Pax have gone
Exercises Called Out:
– Flutter Kick
– Merkins
– Squats
– Manmakers
– Overhead Press
– Dolly
– Monkey Humpers
Circus of Pain:
– 15 Stations
– Firehose or Parachute station was the timer, YHC called out ” TIME” and Pax moved to next station
– Rinse and Repeat without breaks
Station 1: 50 yard Sprint to Picnic Tables, Perform 5 Box Jumps, 50 yard sprint back
Station 2: Farmer Carry (2) 55lbs Kettle Bells 70 yards (35 yards up and 35 yards Back)
Station 3: Jump Rope Non-Stop
Station 4: Sled Pull with 190Lbs loaded on
Station 5: Parachute Sprint x 150 yards (75 up and 75 back)
Station 6: Kettle Bell Swing with 55lbs Kettle Bell
Station 7: Hair Burners with 45lbs Plates x 30 yards (15 yards up and 15 yards back)
Station 8: Ruck Manmakers
Station 9: Over-Ruck Single Leg Jumping Mountain Climbers
Station 10: Medicine Ball Squat Thrust Throw – catch on single bounce and Squat Thrust Throw over and over
Station 11: Rope Pull Ups (yes…you read that right, a rope slung over the backetball goal, and with a rope in each hand perform as many pull ups as you can)
Station 12: Ruck Curls
Station 13: Duck Walk
Station 14: Goblet Squats
Station 15: FIRE HOSE Run 100 Yards (50 Yards Up, 50 Yards Back)
Time 45 Minutes
COT
Moleskine:
What a morning we had out there! Lots of gear and switching from cardio to strength with every other station. It definitely kept the heat rate maxed the whole time. Thank you Bryon for loaning me some extra gear to make this work and Dora for lettimg me come over and pick up all this stuff.
Today was about 1 thing….How far could you push yourself. How can you break through your personal plateau? Hopefully we answered those questions as it was you against yourself.
I’ll never forget Dora laying on the Fire Hose has Mr. Hankey pulled him…bruit strength and a nice break for Dora to kick back, relax and enjoy the ride
Also, LC for his weaving in and around all the Pax during NASCAR warm up
Thank you for our SC brothers from Thursday’s SPEARHEAD Lunch Workout, Cobra Kai and Sasquatch for making the trip. You guys are total badasses and can’t wait to workout more with you.
All others, OUTSTANDING work today!
As always, it is a blessing for us to have the resources and good people to train with day in and day out. It was my pleasure to lead such strong men and thank you for brining your A game today. Respectfully, The Hoff