Avalanche
10 men braved the elements to post at Death Valley this morning.
Little baby job/skate around the parking lot and circle up.
COP:
- Burpees x 10
- SSH x 20
- Run about 75 yards and back
- Slerkins (slow merkin) x 20
- Slow Squats x 20
- Run about 75 yards and back
- 1 legged burpees (R) x 5
- 1 legged burpees (L) x 5
- LBC’s x 25
Mosey to the baseball bleachers. Along way, stop for:
- Flutters x 26
- Snow angels
- Roll around in snow
Welcome Robinhood, glad you could join us.
Circuits:
Round 1 –
- Merkins x 20
- Dips x 20
- Derkins x 20
- Rinse and repeat for a total of 3 sets of each
- Run 1 lap along track around baseball field
Plank-o-rama
Round 2 –
- Squats x 20
- Step ups x 20
- Squat Jumps x 20
- Rinse and repeat for a total of 3 sets of each
- Run 1 lap along track around baseball field
Plank-o-rama
Mosey to left field.
Tunnel of Love – Everyone crawls a couple times
Partner up for some core work –
- Prairie Fire Mary 10R/10C/10L
- Run to right field foul pole and back
- Old fashion sit ups while partner planks on ankles
- Run to right field foul pole and back
- 5 burpees OYO while we wait for everyone to return
COT
Moleskin:
- YHC certainly appreciates the 9 other men that showed up. The weather made me wonder if I could be facing a sad clown workout.
- 3-4 guys took part in the very official A51 weight loss challenge weigh in. It seems as though everyone is making great progress, some in the double digits for lost lbs.
- T-claps to Tiger Rag for wearing shorts and a T-shirt. He did not enjoy the snow angels and tunnel of love very much.
- That may have been the fastest name-o-rama and COT ever!
- Be safe and enjoy the snow!
Announcements:
- HDHH tonight, 6 pm at The Lodge – Watch Twitter to see if it’s still on as scheduled
- Blue Ridge Relay sign-ups going on now. Contact Baracus to sign up or with questions.
Am-Busched!
Burpee Breakdown
20 burpees oyo hold plank position
20 1/2 burpees oyo hold it
20 Merkins oyo hold it
20 jump squats
Partner up with someone of similar speed – one bell per group
Partner 1 Bear crawl every 20 steps, 10 Merkins
Partner 2 walks alongside doing AMAP push presses with bell all the way to long hill
Flapjack after each partner does their Merkins
Put bells/rocks down at top of long hill
Jog to the bottom
Sprint up racing your partner
Winner does AMAP Bicep Curls with bell/rock until loser finishes 10 burpees
Fast Jog back down stopping halfway for 20 jump squats, at bottom do 20 jump Merkins hold it sprint
Repeat x 5
Partner 1 Bear crawl every 20 steps, 10 Merkins
Partner 2 walks alongside doing AMAP push presses with bell all the way to the baseball field
Flapjack after each partner does their Merkins
Put bells/rocks down at infield
Sprint/ Race to outfield, loser does 10 burpees winner does 10 jump squats
Sprint back to bells do 20 dips on benches, 20 incline Merkins, 20 Diamonds
Repeat X 5 (ten sprints total)
Partner 1 Bear crawl every 20 steps, 10 Merkins
Partner 2 walks alongside doing AMAP push presses with bell all the way to the starting point
Burpee Breakdown
20 burpees oyo hold plank position
20 1/2 burpees oyo hold it
20 Merkins oyo hold it
20 jump squats
10 Merkins oyo to finish
’twas a brilliant morning for a ______ workout, not sure what adjective you would use to describe it, fill in the blank and I’m sure it would work. Sound off in the comments on what you would call today’s workout! It was tremendous fun none the less, I love hanging with my Bros! The new Burpee Breakdown was a true crowd pleaser that ended any thought of mumble chatter. The only chatter YHC heard was after the third sprint when Purple Haze called out the lack of creativity in the Q…a very slight tweak was added and he asked his comment be stricken from the record. No such luck, and the focus point of pain carried on, and went deeper yet. The O2 deprivation intensified at the second sprint point with some audibles on the win/loss of the sprints and YHC was called a socialist because of doling out equal pain the the winners and losers. The pax truly did some drag racing today, it was impressive!
During the pre-Anvil KB workout, we smoked the back and a few shoulders doing Shwings (as they have been newly named, Party on Wayne, Party on Garth!), Upright Rows, and Lawnmower Bentover Rows (R/L)…over and over and over again. Halfway through the kbs Bananas gets a text from Goodhands asking if he was driving…uh…no, I’m already swinging the metal Bro! A good laugh (said with a British accent of course for Bulldog) was had and we continued on with our rotation to pure failure! Love how the group for Kettle Bell Fever continues to grow!
Thanks to BA for the honor to lead, we missed having you out there!
Posted by Bananas on behalf of Busch
Preblast: Devil’s Turn 1/30
So the snow is over. Time to get on the streets again.
Come out to Devil’s Turn for a brisk 6 mile (options for less distance) tempo run with some hills thrown in for good measure. We leave greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 sharp. Arrive a few minutes early for some stretching activities.
We are headed to Piper Glen again thanks to Rock Thrill introducing us to the epic hills that area has to offer. Below is a map of the route. Those wanting shorter distance can cut off any one of the loops and head back early.
Parking Garage Stairs and Spikey Grass
With a few seconds late of departure, 17 PAX headed for the Stones of Ballantyne.
The Thang
SSH x 30 IC
IW x 25 IC
Merkins X 20 IC
Mosey to the parking garage
Bear crawl to corner to let some of the PAX to catch up
Count of by twos:
1. Run up 5 flights of stairs and ran to other side run down flight of stairs join back up
2. Burpees x 10, Mountain Climbers X 10 (Each leg), Squats x 20
– When 1’s are back, switch, Repeat twice
Hold Good form Plank for 2 minutes
Mosey to the amphitheater
Broad-Jump up to the top of each level
10 jump-lunges
Walk down
Repeat 3 Times
Plank-o-rama with RAH, RLH, LAH, LLH
Mosey to the soft grass field (more on that later)
Circle up for Mary
LBC x 30 IC
Flutter x 25 IC
Bicycle x 20 IC
Mason Twist X 20 IC
Rosalita x 20 IC
Mosey towards home
Lunge walk from Corner to first light post to let PAX catch up
Strong Pace to Corner of Ballantyne and Johnston Wait for PAX
Plank, 6 inches, 10 Mission Impossible Peter Parkers
Wait for light and run it home
Moleskin
For once YHC was on time and Mighty Mite and Frehley’s Comet rolled in right at go-time. They will have to catch up. They did. Brutal in the wind during warm-up. Chipotle chose to stand backwards to YHC. Trying not to take that as a sign of disrespect. He also wore Short-pants. Thankfully not Jorts. Assuming postion for Merkins was nice, got below the wind. Perhaps we should have done the other excercise YHC had planned…. Next time. The stairs were a gasser. We should incorporate those more often.
Sometime this past summer Marketimer took us on previously uncharted territory. Honeybee, Soft Pretzel and YHC came to know that day of the amphitheater, razor grass, and the tunnel. As the PAX grabbed six today for Mary, 16 more faithful learned of the razor grass. It’s deceptively soft on the shoes.
Welcome to Pulled-Pork. You can thank Brisket for that one.
Partner Up for Encouragement
29 “giddy” pax showed up in the cold breezy air in anticipation for a solid workout before the blizzard of 2014 hits later today.
The Thang:
SSH x 25
Rockettes x 25
Good mornings x 20
Shore shoulders x 30sec each (forward, back, in front, up and down)
Partner up:
Catch me if you can: PT 1- 10 hand release merkins, PT 2- Farmer’s carry w/ shrugs
Main event (w/ Partner)
10x RT/LT Clean and Press
15x Burpees
20x KB crunches
REPEAT 3x
100’s:
KB wings- Up the hill and back
Goblet squats- Up the hill and back
Figure 8 kb curls (50)- up the hill and back
Catch me if you can back to lot- with 5 Burpees
COT
Moleskin:
Lots of chatter during the warm-up, especially from Brown with noises about the “new” Rockettes move. (thanks Brown- were you squealing or grunting?)
YHC’s hope was that you got the encouragement/push you need from your partner today during the main event. That is the part that the #sadclowns don’t have, let’s keep that in mind.
1 Thessalonians 5:11 NIV Therefore encourage one another and build each other up, just as in fact you are doing.
It was good for YHC to partner up with Wolfman. Miss that guy after being kidnapped by SPEARHEAD for months.
Farmer’s carry w/ shrugs, the shrugs didn’t last long. No one must want a football neck. #bigtraps
Harley, “I’m warm now” (nuf said) YHC takes that as a compliment.
Solid performance by Robin Hood (WD) who showed up with all smiles saying, “I made it here” to Bulldog. That’s half the battle, RH, beating the fartsack!
Lab Rat kicked it in high gear for the final “catch me if you can” and not sure if Night Court could.
Annoucements:
SNOW!?!?!— watch the tweets about tomorrow workouts–WHAT? come on, just get the snow pants out and show up.
ICE?!?!–ok, definitely watch for tweets here, dangerous driving.
BRR- see Baracus if you are interested
Weight In tomorrow at Death Valley for the Jan. weight loss challenge. You know who you are.
Inverted Telephone Pole Tunnel of Love – How is that Possible?
8 Men got covered in grass today as YHC began preparing the SPEARHEAD group for the next upcoming GORUCK Challenge on Feb. 7. It was time to kick it up a notch, test our strength and make this routine a little bit of a mental workout as well. Some of the things we did out there today were completely new and took us some time to figure it out.
The Thang
ALL Exercises Performed with Challenge Weight + Ruck
On Your Belly, On Your Back, On Your Feet
In Cadence: “On Your Belly” (Forward Leaning Rest Position)
“On Your Back” (Swivel from Forward Leaning Rest in one motion to Laying on Back)
“On Your Feet” (Similar to Turkish Get Up)
Cadence went as Follows: On your belly, On your back, On your feet. During this cycle, we would pause and perform exercises at key moments of the cadence
On your belly, on your back on your feet x 9
On your belly…pause Merkins x 20/ Elbow Planks – up to Regular- down to Elbow Planks x 10
On your back…Flutter Kicks
On your feet…Squats x 20
Rinse and Repeat x 5 Cycles. 18 x 5 = 90 moves
Indian Run: GORUCK Style – Pax had 1 Infraction which paid 20 Squats
Telephone Pole Work:
Inverted Tunnel of Love with Telephone Pole x 100 yards
– Pax laid on backs with Rucks on stomach
– Shoulder to Shoulder
– Pax as a team moved Pole down the field (Pole being in the top motion of a Bench Press the entire time
– Pax on end Hop up and run to end of the line, lay back down on back
– Rinse and repeat
Sniper Drill x 100 Yards
Donkey Kong call next exercise- BIG Mistake: Low Crawl x 100 yards
Backwards Bear Crawl– WITH TELEPHONE POLE ON FEET (2 PAX at a time…others Rotate on and off) x 100 Yards
Team 500 Reps
– Each person calls out exercise and performs until failure
Hoff – Overhead Ruck Press x 50
Donkey Kong – Flutter Kicks x 100
Check Point- Squats x 100
Chicken Wing – LBC x 100
Donkey Kong– SSH x 80
Hoff – Bicep Curl x 40 / Tricep Extensions x 30
COT
Moleskin:
This routine wasn’t as physically taxing as a typical Hoff special and I hope we did enough for you guys. In comparing to the 1/14 routine, this one wasn’t nearly as difficult however that pole added something new and hope that we took something away from it today.
– Today was a taste of what to expect from a Welcome Party at a GORUCK Challenge. With our next event less than2 weeks out, it is our mission to get these guys mentally and physically prepared for the 12-14 hours of hell they we about to go through. T-Claps to the entire group as even though only a handful of us are doing the challenge, you hung in there and embraced the Suck even though you are not preparing for a challenge…that is the TRUE DEFINITION OF TEAMWORK
– We learned today that we should never let DK chime in when asked what he’d like to do next. He looked over at us and called out 100 yards of low crawl. In a chuckle I mentioned that I had it planned to low crawl with the Telephone pole when we got back to the end zone –he didn’t care and called it out anyway
– Liquor Cycle hurt his back today because apparently a 30lbs sandbag is really heavy for him as he turned the wrong way during the Indian Run – which was more like a walk. Get well LC, we can’t have one of our strongest guys med drop out of the Challenge
– Crab Cakes is on a mission to get his Pathfinder patch as when we rolled up at 05:15, he had already rucked 3 miles and rucked 3 more after the routine. Keep moving big man!
– Telephone poles are not meant to be moved while lying on your back. It was mentally challenging more so than physically challenging because it kept rolling and was destined to take out someone’s teeth, but thankfully we figured it out and worked well as a team
– Chicken Wing needs to get an actual ruck so that he is monetarily committed and will have to show up and ruck more…today he tore his Wal Mart $25 ruck…guess we know why it was $25, but it looks cool
– Angler is a warhorse as always
– Check Point is helping to launch Atlanta F3 Tomorrow – Good luck with the flight this afternoon and best of luck brother
– Clueless continues to do every exercise with a huge smile. I think he has found his Chi at SPEARHEAD
As always it is an honor to lead you today.
Respectfully,
The Hoff
Running Workouts and Peeping Turtles
6 men threw caution to the wind and posted for #F3FastTwitch. This is what we did to work hard this morning.
The Thang
Baby jog around 1/2 of the parking lot with some high knees and butt kicks. Stop in front of the school by the pine-scented mulch pile for COP:
- SSHs – 20 IC
- IWs – 20 IC
- Mountain Climbers – 20 IC
Run from the school down Woodfox to Rounding Run, stopping at Rising Meadow. Line up at the lower street lamp for some ~50 yard hill sprint intervals.
- 2 hill sprints at 50%-60% effort. Mosey back down for recovery.
- 6 hill sprints at AYG effort. Walk back down for recovery.
- 2 hill sprints at 50%-60% effort. Mosey back down for recovery.
Run from Rising Meadow on Rounding Run up to Raintree Lane. Stop at the intersection for Merkins – 15 IC.
Run from there up to light at 51. Stop at the intersection for Incline Merkins on the curb – 10 IC.
Run from Raintree Lane up 51, stopping at Serendipity for some plank work…LAH, LLH, RAH, RLH.
Run from Serendipity along 51 to a hill on the left just before reaching Strawberry Lane. Line up at the bottom for Jacob’s Ladder…7 times up the hill with an increasing number of burpees at the top each time.
After the Jacob’s Ladder, run it back to base and circle up for Mary:
- LBCs – 20 IC
- Reverse Crunches – 20 IC
- Freddy Mercury – 20 IC (5 slow, 5 fast, 5 slow, 5 fast)
- Flutter Kicks – 20 IC
- Elbow Plank – 1 minute
COT
Moleskin
O2 deprivation was promised…and delivered, especially to the Q. YHC was bent over and breathing heavy at each stop. That’s what happens when you are War Daddy and chasing the likes of the crazy fast guys that posted this morning. That’s 2 out of 3 weeks YHC has been War Daddy at #F3FastTwitch. YHC doesn’t like that…so Chelms and Leroy, get your butts back out there.
The hill sprint intervals on Rising Meadow (it’s named that for a reason) were not fun. The 6 AYG ones were downright awful and the walk down for recovery offered little solace. YHC was on the far right next to Fletch and Frasier. Dang, those guys are fast! Hops, fresh off some 40 yard dash training with his 2.0s, wasn’t too far behind them.
Our runs between stops were mostly at a 5K pace. Everyone was pushing it hard out there. And considering our stop for 10 hill sprint intervals, we covered some ground this morning. Turkey Leg’s super watch logged us at ~3.1 miles.
At our stop at the intersection of Rounding Run and Raintree Lane, during our plank just before busting out the Merkins, Splinter asked the Pax if anyone had toilet paper. The answer was no but there were plenty of suggestions that he could use his toboggan hat, his gloves, his socks or, depending on the nature of the beast, all three. There are always lessons to be learned at F3…Today’s: Running workouts and peeping turtles are not a good combination.
Announcements
Even though Hops is taking one of them as YHC writes this, there are still slots available for GRC.
Sign up for BRR. It’s an awesome CSAUP event.
Be on the lookout for announcements regarding two new LUNCHTIME 3rdFs…one in SouthPark and one in Ballantyne. Go…you won’t regret it…promise.
Double D’s leads The Charge
If there is a facility in the F3 Nation that can handle a light dusting of snow it is PDS which is the sight for The Charge tomorrow. With the heated track, warm towels, and Double D’s at the helm you will be shedding layers quickly. The fun kicks off at 0530 and park next to the gym.
“Life moves pretty fast. If you don’t stop and [wiggle] once in a while, you could miss it.”
Don’t miss the Wiggler. See you out there tomorrow! 5:30 am – corner of Foxcroft and Rothwood. Hookey-pace…
** Ferris Bueller: Ferris Bueller’s Day Off
Discovering the dangers of Youtube
9 Pax got the week started right at the FoxHole.
The Thang:
Jog around the parking lot once for a warm up lap.
COP
SSH X 25
IW X 20
Merkins X 20
Alternating Lunges X 20
Mosey down to the fields for another COP
30 2 handed swings OYO
30 figure 8 w/ KB Press
30 KB Upright rows
30 squat presses
20 snatches
Mosey to the sideline
Split into 2 groups. Group 1 runs to the other side of the field, does 10 merkins and runs back while Group 2 does man maker merkins with 2 KBs. Flapjack.
Group 1 runs to the other side of the field and does 10 burpees while Group 2 is doing mountain climbers with 2 KBs. Flap jack.
Group1 runs to the other side of the field and does 10 air squats while Group 2 does burpees with 2 KBs. Flapjack.
Return to the COP for some youtube inspired Mary
Side twists X 20
Knee ups with KB raises X 20
Half Turkish Getups X 20
CCV X 30
Turkish Getups X 6
Mosey back to launch point
We killed the one minute left to spare with 10 burpees.
Moleskin
YHC spent yesterday afternoon on Youtube looking up new KB exercises for the pax to try this morning. Some were a little bit better received than others but the willingness to try new things from all the pax was greatly appreciated..
YHC was one of several pax who were fooled by the weather forecast’s low being 20 degrees. At launch time, it was 47 degrees and not nearly cold enough for multiple layers. Luckily, no pax had to defend the articles of clothing they shed from an over zealous parks and rec employee, like Frehley’s had to do last week.
Honey Bee was pushing the pace on the sprints. That dude is fast.
Madame Tussauds made his first post about 2 weeks ago and has to be approaching double digit posts, if he hasn’t reached it already. Strong brother, looking forward to seeing you out in the gloom. YHC personally think that he resembles Soft Pretzel. #longlostbrothers?
T Claps to Market Timer for fittingly, being out time keeper today. And to Philmont for continuing to pepper in some well timed jokes when the O2 deprivation is becoming unbearable.
Announcements:
Sign-Ups for the Blue Ridge Relay and GORUCK custom challenges are coming to a close soon. If you’re still on the fence, sign up, your brothers need your support.
Frehley’s is turning 50 next Monday and will be your Q at Foxhole. Come wish the guy a happy birthday as he hands out the pain.