So, last week apparantly F3Winston Salem posted two separate backblasts for the same workout. Well, I’m not doing that… by I am posting one backblast for two separate workouts.
The Thang
March 1 – Area 51
Warm up… SSH, IW, Squat, Merkin
Little Baby Jog around soccer field
The Murph… 1 mile, 100 pull ups, 200 merkins, 300 squats, then finish with one mile
Little bit of Mary
Random stuff in the parking lot… lunge walk with merkins
People’s Chair… with arm presses
March 3 – The Matrix
Warm up… SSH, IW, Squats [sound familiar?]
Cinder block training:
-1/4 mile race, then 20 squats with cinder block
-1/4 mile race, then 20 shoulder presses with cinder block
-1/4 mile race, then 20 bench presses with cinder block
-1/4 mile race [this time, carrying cinder block], then 10 tricep extensions
1/2 mile Indian Run
Playground Stations [three cycles of each below]
-10 pull ups
-20 dips
-20 squats
Trail run
Mary
Moleskin [combined]
With the 37 degree temperature change in the past 24 hours, what a better way to celebrate then to head to Muscle Beach aka Fast Twitch for a morning complete with a full body workout. YHC and Purple Haze decided to head out very, very early to scope out the scene and throw around some iron. We acted as bait, and the chum we were leaving behind was irresistible to the giggly tomatoes arriving on the scene in masses like a school of fish. We had them right where we wanted until all of a sudden, like a bunch of white tips, the 7 other pax arrive and drive the school back into the comfort of their little cove aka cabriolet. With that, we shed our layers to show off our swole to the rest of Muscle Beach and headed towards A1A-51 to complete what was going to be an epic morning.
The Thang
Nice little jaunter down A1A-51 towards Calvary Cove with stops along the way for some Alabama Slamma #chestplosion. Things were starting to get warm, sweat dripping, and the passerby’s showed their lustful gratitude with the beep of their horns. Once we arrived at the beautiful Cove, we found a nice dune which would work perfect for a little burpee/CDD ladder x 7. It was getting down right hot now. Time for a little break with some plank, elbows and more chestplosion. Next we meandered past the sand volleyball court which was like a scene out of Sideout, chicks everywhere. We stumbled upon some benches and continued with the ladder approach for a little dip/decline merkin x 7. Had to get them tri’s right and the shoulders and pecs were clearly burning by now as well. A glance at the watch and YHC knew it was time to start making the way back to Muscle Beach. We meandered back up A1A-51, completing more chestplosion when possible and finally arrived back on the scene, more trunk armed and barrel chested than ever.
Moleskin
Good amount of running but not too much. Merkins helped combat the O2 deprivation….kinda. YHC thought last night that there was a chance we could push for a 10K but then he realized that this would be pushing it with time, especially for his slow self. Audible was called to hit Calvary Cove vs going all the way to McAlpine as hill work is essential, although it was short lived. Not sure about you all but hill work never gets easier. Mumble chatter was minimal up front where I tend to never be. Be glad a few of the other pax weren’t leading or that run would have been at a much faster pace. I won’t mention any names but Frasier and Turkey Leg you know who you are. Chelms still wasn’t sure he wanted to be there about a half mile into the workout. He pushed through as I knew he would. Actually he got all Rocky during the last lap spint at the end. Adrian! Thanks to PH who stepped up to lead the pre-KB. We got yuge.
As always, thankful to lead. Boom.
To those keeping track:
Shade over 4 miles with hill work AND 238 merkins; 28 CDD’s; 28 burpees; 28 dips
Announcement
Need 4-5 more people to fill the last BRR team. Get over the vaginosis and email Baracas.
20 men welcomed an 11 degree wind chill for a brisk morning workout with kettlebells and burpees. As Bananas pointed out, you really wanted it to be out there this am. So, we got warm in a hurry.
Warm-Up
– SSH
– Imperial walkers
– 2 handed curls w/ KB
– Romanian dead lift KB
Ladder Up to Warm Up
– 20 burpees, plank
– 30 two handed rows, 20 burpees, plank
– 40 two handed swings, 30 two handed rows, 20 burpees, plank
– 30 two handed rows, 20 burpees, plank
– 20 burpees, plank
Get to Mary Early
– Flutter w/ KB Presses
– Freddy mercury w/ KB skull crushers
– Russian twists w/ KB
Hill Work
– Lunge walk / rack ‘em to parking lot
– Partner up, KB size does not matter
– Jacob’s ladder to 5x burpees, alternate hill runs w/ KB squats at bottom while partner runs
– Partner run lap around road/entrance while other partner starts the lawnmower w/ KB
– Jacob’s ladder to 5x burpees, alternate hill runs w/ two handed swings, bear crawl hill instead of running on even #s for the ladder
– Run in back to flag
Good work this morning. Despite the cold, we got after it with a healthy dose of burpees and KBs. As someone mentioned – yes, it did look better on paper. But that’s the point of #skunkworks. Go as hard as you can. Thankful to lead this morning.
Harley
12 men chose not to stay in bed on one of the coldest days of the year (22 degrees unofficially) and come out to Bagpipe for a beatdown. Where else other than F3 would any sane person do such a thing? Anyway, I (Frehleys Comet) took the Q in honor of Haggis who was feeling under the weather ironically. Haggis, feel better bud…we missed you!
By vote, we unanimously chose to workout in the parking garage by the movie theatre, Following a brisk run to the garage, we circled up for warmups:
Warmups: SSH X 25, Imperial Walker X 20, Mountain Climber X 20, Peter Parker Merkins X 12, Reverse Lunge X 10 each leg, Jump ups (knees to hands) X 20, Step ups (alternate knees to hands) x 20.
On the curb, 3 sets of 4 different exercises for a total of 12 sets: Dips X 20, Decline Merkins X 20, Bunny Hops X 20, Crunches (knees to chest while sitting on curb) X 20. Sprint to next level of parking garage for People’s Chair including each leg raised in hold position for 10 count, Reverse Lunges X 10, Jump Squats X 10, repeat People’s Chair, and Kick Squats (a new crowd favorite with a forward high kick followed by a rotating side kick into a squat position). Jogged two levels down to get out of the cold.
Man-maker Burpees x 12 in cadence. People’s Chair with overhead press for 60 count. Circled up for alternating Mary (3 sets) and Merkins (3 sets). Repeated this 3 times so 18 sets total:
1st set: LBC, Heels to Heaven, and Rosalita – each X 20; Carolina Dry Docks, Diamonds, and Merkins – each X 10.
2nd set: Dolly, Flutter and Mason Twist – each X 20; Carolina Dry Docks, Diamonds, Wide Merkins X 20
3rd Set: Bicycle, Mason Twist – each X 20, and Protractor; Carolina Dry Docks, Diamonds, Merkins x 10.
Ran back to the Vine starting point and finished with Merkins (approximately 25) while everyone returned.
Good workout guys. Thanks for coming out!
The VSF was planted and 15 hearty men showed up for YHC’s Virgin Q. When Honey Bee asked if I would take the lead this week, I knew it was time. After nearly 9 months of enjoying all the ways F3 has helped make me a better man, there was something missing and it was leadership. Today, I am thankful to these men who gave me the opportunity to lead them in a workout that hopefully left them feeling like the got their money’s worth.
With BRR, local races, mud runs and such right around the corner, YHC thought that it might be nice to change it up a bit today and incorporate a little running in with the normal KB routine. With a pre-F3 background in running, it just made sense to play to my strengths.
We did. 2.4 miles, actually, according to Champagne.
Much of the workout was inspired by a Hops Q at Skunkworks in early February.
Here is what we did as best as I can remember-
The Thang
COP
SSH x 15
IW x 15
MC x 10 each leg
Reverse Lunge x 5 each leg
H-R merkins x 10
Mosey out of parking lot and line up single file. Leave the KBs. We don’t need ’em yet. Huh?
Let’s get warmed up!
1 Mile Indian Run to disc golf clubhouse and back to KBs. #crowdpleaser
Grab your KB and mosey to the soccer field and line up on the end line.
20 KB swings, 10 Burpees OYO
Sprint 100 yards to end of field and back
Repeato
5 Push Press each arm, 10 Goblet Squats, 10 Mtn Climbers each leg
Sprint 50 yards to midfield and back
Repeato
20 curls, 20 tri extensions, 10 deadlifts with high pulls
Sprint 100 yards to end of field and back
Repeato
10 Renegade Rows per arm, 10 Upright Rows
Sprint 50 yards to midfield and back
Repeato
5 Burpees OYO
Mosey to midfield and circle up for KB Mary
Louganis x 15 with KB
Flutter x 15 with KB
Russian Twist x 15 with KB
Dolly x 15 with KB
LBC x 15 with KB
COT
Moleskine
It was a fanrastic morning and the short sleeves were back out for the mid 50’s weather. We had a great crew of men this morning and a larger group than normal which was awesome, so I think ther may have been a few Foxhole FNGs! Keep coming out, fellas! Also great to see The Worm back coming off IR and special thanks to Honey Bee. He showed up on site with with 2 kettlebells for any FNGs per my request, despite needing to go back home to see his daughter’s reaction to her first visit from the tooth fairy! T claps for being a great Dad, HB! #iamthird
We did a bit more running than is normally done at Foxhole this morning, but all the PAX were pushing it and I think everyone left satisfied.
We did not get too far into the Indian Run and the mumblechatter started and after the first round of sprints, YHC heard some chatter about this being “Kettle Twitch.” But, there were a lot of Larry Birds out there, but I expected that. Foxhole draws a strong crew. If you have not been out to Foxhole, please join us.
And finally, I can now say from experience, that if you have not yet had the honor of Qing a workout, do it! It gives a new sense of completedness within the brotherhood and, after all, isn’t leading what F3 is about?
Thanks fellas, for the opportunity to lead you this morning. I appreciate you all.
See you in the gloom.
COT
Announcements-
BRR- still need 7 or 8 guys. See Baracus
GoRuck- still spots open for those want a dose of good livin’
17 pax post for a Beast of a workout today, and YHC was celebrating his 1 yr with F3. Here’s what I’ve learned:
The Thang
COP:
(Passport substi-Q-tion)
(the High Tide rolls in)
Mosey to Track:
The Beast:
Run from endline to endline line (120 yrds), stopping every 20 yrds (6 stations) for 6 reps of called exercise. Recover at far end until next called exercise (6 total).
Mosey to baseball fields for Circuit:
Mosey to outfield
Mary:
Climb the hill to the parking lot. Resist the temptation to do 11’s on the hill. Check.
COT
Moleskin:
After looking forward to his 1st F3 anniversary and Q’ing to celebrate it, little did YHC expect that he’d be LIFO to his own Q. Thanks to the warmup by Passport and the japing (thanks for the vocab word, TR. what is this week’s word?) support of the pax, the workout was saved.
YHC always forgets how time consuming the Beast can be. Much was audibled and left on the Weinke undone. Rest assured, it will be used at a future workout near you.
Missing pax – YHC’s recording cut off during our name-o-rama, so we’re missing 2 pax + FNG Peg’s civilian name. Sound off and be counted in the comments. Aye!
Thanks, as always, for the opportunity to lead. It’s an honor. And, thanks for celebrating a year of F3 with me. I hope you are getting as much out of it as I am. Aye!
Angry Biker: What do you love?
Ron Burgundy: I love poetry, and a glass of scotch, and, of course, [The Wiggler].
See you at 5:30 am – corner of Foxcroft and Rothwood. Fellowship pace…
– KS
** Anchorman: The Legend of Ron Burgundy
22 gathered at the Vine hoping to kick off March with some warm weather. While that didn’t happen (it was about 30 degrees), there were no complaints on the weather or anything else until there were a few new moves introduced to the routine. All in all a good workout and our two new FNG’s, Cole Slaw and Fertile Myrtle, surely walked away with some new respect for F3 and all that it brings to the table!
Warmup: SSH x 25, Kick Squats x 20 (kick + leg raise + squat), Man-maker Merkins X 20, Backward Lung with core twist x 20, 1 minute plank, Man-maker burpees x 10,
Ran to lake and gathered at knee wall. 2 sets of decline merkins and dips x 15. ran to exercise trail and split into 3 groups for at 3 stations and each group rotated to each station. 1st station: LBC’s and Burpee’s to a Pull up X 8, 2nd station: Jump squats x 10 and supine pull-ups x 20, 3rd station: man-maker merkins x 10 and supine pull-ups x 20. Planks while all finished.
Ran across the bridge and parking lot to the hill across the road where we did 7 hills and 7 sets of jump lunges starting with 1 each leg and up to 7 each leg. Indian run about 1/2 mile to open field beside the parking garage or a series of suicides. Bear Crawls with merkins (5 count crawl with 5 merkins, 4 count crawls with 4 merkins, then 3, then 2, then 1, followed by 10 jump squats. This was repeated 4 times until we made it across the filed. Sprints to the middle followed by an exercise then sprint to end with the same exercise – sets included (burpees x 5, mountain climbers x 20, Carolina dry docks x 10, jump ups x 10).
Circled up for Mary with 20 reps in cadence for each set (LBC, Dolly, Flutter, Heels to Heaven, Rosalita, Mason twist, Bicycle, Side crunches each side, great American hero, and J Lo’s).
Ran 3/4 mile back to the Vine for the finish.
9 men arrived in Outland’s gloom for this a.m.’s painfest. The Late Show brought his personal brand of pain to the fields of Outland for a memorable beatdown.
COP
– SSH x20
– IW x20
– Perfect Merkins x10
– Imperial Squats x15
– Little Baby Crunch x20
Run to field behind Middle School
– Lunge Walk
– Reverse Lunge Walk
– Lunge Walk
– Reverse Lunge Walk
Run to Elementary School Playground and Plank-o-rama
She Hate Me 10 mins
Station 1 – Toe taps on bench x40
Station 2 – Mule Kicks on Swing
Station 3 – Split Squats x20 per leg
Station 4 Hanging Leg Lifts x10
COP Mary Session # 1
– planks, leg lift, and dolly’s
– Lunge walk
– Indian Run to High School
Hand off to The Late Show for Part 2
(12) supine rows at the dip bar station
(3) each leg – one leg walkouts
(12) lunges, walking forward
(12) merkins (aka “Americans” by Late Show)
(12) lunges, walking backwards
(12) prisoner squats – keep those chests up and out!
mosey to the rock pile and pick out a friendly pet
mosey to stadium with you pet rock over your head
hop the fence! anyway you can.
line up under the uprights with your pet rock
(24) alternating knee to elbow with rock extended out in front of your chest
partner up and wheelbarrow (flapjacking as needed) to hit the 50 yard line
side shuffle toward the goal line, switching sides every 10 – 20 yards
mosey back to your rock
partner 1 runs to the near 30 yard line and back while partner 2 does rock thrusters
flapjack
partner 1 runs while partner 2 does merkins
flapjack
some superman style plank work
breath a second
(24) alternating apollo ohno’s – (aka speed skater side jump lunges)
mosey with your pet rock back to the pile
reverse plank your elbows
for fun (10) burpees on your own
mosey to the flag for…
6 or so MoM (I forget exactly)
Freddy Mercury
protractor
back scratchers
v-tucks (look Zippy – no hands!!)
plank
peter parkers
plank side straddle hops (nice audible Top!! those were horrendously good!)
Moleskin: “Kotters” to Vila, Dream and Stealth and welcome to Glass Joe. Keep gettin at it gents. Glass Joe so named due to the fortunate/unfortunate similarity of his real name “Micah Tyson” to his eponym Mike Tyson. Consider yourself lucky GJ. We almost landed on Robin but you’re not quite lovely enough to bring the image of Robin Givens to life.
Weinke in hand, The Late Show was on time, on point, on the money this a.m. Q’ing the second half of the workout. Great job!
An extra helping of Mary today should provide a painful reminder that your core is involved in every move you make over the next couple days… enjoy.
Horse Head ran his own pre workout beatdown/rundown with a 3 mile appetizer before the main course launched @ 7. #F3Strong. HH is lined up to Q next week. BRING THE PAIN!!!
(Posted on behalf of Mermaid)
15 of the Queen City’s finest exited the fartsack for a good old beatdown with the shovel-flag waving in the wind. Several did pre-work. Feel free to sound-off below.
The Thang:
Mermaid Q:
Mosey length of field for COP at far end.
SSH x30 (cad)
Mountain Climbers X30 (cad)
Squat x20 (cad)
Burpee x10 (OYO)-Double press/Double jump (Double Double)
Merkin x15 (cad)
Mosey back across field to rails near playground.
10 Double Double Burpees OYO
Rail walks/Bear Crawls x5
-2 groups: one at top, one at bottom. Top group rail walk to bottom; bottom group bear crawl up underneath rail walkers. Flapjack. 5 reps. Jump squats if/when waiting.
Plank to wait for Pax. Plank-o-rama: RAH, RLH, LAH, LLH, 6 inches, 2 ten counts, 5 merkin
Short mosey to front of building
3 exercise bench sets x3
-Step-up x15 (both feet on bench x15)
-Dip x15
-Derkin x15
Repeato
Plank-o-rama: RLO, LAO, swap, 6 inches, 2 ten counts, 5 merkin
Short mosey to field. Partner up. Line up.
Partner runs between soccer goals
Start with burpee x6
Run to far soccer goal
Partner merkin x6
Run back to start
Repeato x3
50 LBC OY
Cane Q:
Head to rock pile
Everyone grab a nice sized rock
Circle up. Drop rock and move one place to right
Overhead press x20 (all cad)
Put rock down and move one place to your right
Curls x20
Put rock down and move one place to your right
Low slow squats x20
Put rock down and move one place to your right
Rock deadlifts x20
Put rock down and move one place to your right
Rock LBCs x20
Put rock down and move one place to your right
Overhead press x20
Grinder
Count off in 3s
1 and 3 deposit rocks
1 stays at near end of field: Merkins
2 holds onto rock – run when 3 gets to end
3 run to far end of field and start squats
Rotate through with each group doing
2x the following:
Merkin
Mountain Climbers
LBC
Carolina DD
Flutter
Deposit remaining rocks
Line up for group sprints
1s go first
2s go when 1s reach end
3s go when 2s reach end
1s return
2s return with 1s reach end
Mosey to start parking lot for Mary. Q started with Rosalita. Pax called subsequent exercises: Turkish Get-ups, Reverse LBC, Bicycles, etc.
Moleskin
Good weather and good group of men this morning. YHC (Mermaid) made the early mistake of calling an exercise in COP followed by saying please. Pax heckled very well. Problem is, YHC repeated this mistake several times. It was strongly discouraged by most or all Pax. Mumble chatter about the rail walk set. Apparently not a crowd favorite. Front half was merkin-heavy and heard a little more chatter about the quantity of merkin. 2nd half tokens were appreciated by all. Grinder was pure pain and a solid call by Cane. Sprints kept the heart rate up. 5 minutes of Mary to close us out. 2.5 miles total run. YHC took us out in BOM. Solid work by all Pax this AM. T-claps to our FNG, Wrinkle. Hung in there very well. Hope to see you again soon in the gloom. Tell all your friends about f3. A pleasure to lead this fine group today with Cane. Great work out there with the 2nd half Q brother.
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