Three (two) Minutes to Mercy
23 Pax braved the 50 degree weather to punish their bodies, sometimes to failure.
The Thang
Jog around school to parking area
Warm Up
Squats x20
Merkins x15
SSH x20
Carolina Dry Docks x15
Mosey to Quarry for Coupon
Coupon to sidewalk and line up
Circuits move from shoulders, to chest, to arms, to abs, to legs – Pax mental abilities are generally limited at 5:40 in the morning
Circuit 1
10 presses
Carry coupon to goal
20 merkins (10 each hand on the rock)
Carry coupon back
30 curls
Coupon to goal
40 LBCS
Coupon back
50 squats w/rock
Plankorama
Circuit 2
10 CDDs
20 diamond merkins on rock
30 good mornings
40 flutters with rock press
50 lunges
Plankology
Circuit 3
10 coupon front raises
20 switch merkins
30 tricep extensions
40 Coupon twists
50 jump squats
Plankageddon
Return coupon to quarry
Mosey to playground, split into two groups for some CSAUP exercise
Group 1
Do as many pull ups as you can in 3 minutes
Audible called after 2:00 as even YHC was at (utter) failure
Group 2
People’s chair with air presses for 3 (2) minutes
Flapjack
30 decline merkins
40 dips
Flapjack
30 incline merkins
40 SMKs
Flapjack
Line up in groups to finish off with sprints
Moleskine
Pax anticipated probably more pull ups than were handed down as YHC has a certain fondness for this wonderful movement (although it was noted by Crabcake that YHC was not performing them properly – i.e. full extension). Quantity vs. Quality!. Just to note – YHC did not call Crabcake out for his poor form while exiting the mulch pile. Hope that ankle heals quickly brother.
The coupon circuits seemed to be especially enjoyable for many. As always, the size and density of coupons vary greatly between men. FYI – if you could do a full sprint with your rock in one hand, it was probably too small.
Two FNGs were in the gloom this morning – solid work brothers… Welcome Rollback and Backhand! See you both (hopefully) in the gloom. Backhand, don’t make me regret going to the carpet to keep you from being named Fuzzy Balls!
Announcements: Still 8 spots for the GORUCK. No beard required. Get with Dora if you are interested.
DMZ – Backblast
Nearly 30 PAX came out for a balmy 50 degree DMZ gloom session. Kim Jung would be proud.
The Thang:
All CAC, all morning. Run around the parking lot then a warm up:
SSH X 50, Merkin X 20, Peter Parker X 15
People’s Chair with partner Derkins (X10), run around CAC, 10 lunge walks, 20 dips, run to bottom of the parking lot, 3 burpees while your partner runs up the hill backward, catch him and flapjack (AYG to the top).
Rinse and repeato X 3 with extra burpees for seasoning.
Groups of 3: One partner does burpees on one end of the parking lot while another does LBCs on the other while another runs between. Burpees became Wide Arm Merkins became Diamond Merkins; LBCs became Dollies became Low Slow Flutters.
CAC courtyard for 6 Minutes of Mary:
Dolly X 20, Rosalita X 25, Russian Twist X 30, LSF X 25, Freddy X 50 (yes 50).
Moleskin:
Strong showing from the PAX. Lot of heavy breathing going on. T Claps to the FNG (Asbestos) who should have received his money’s worth. T Claps to FOD/Hamlet for pushing me. Billingsville needs volunteers (contact Chelms). Please keep Jen Pagnane in your prayers. Well done gents. Aye.
12 Rounds of pain on a cool breezy morning
13 PAX drifted in on the cool breeze for an Alf/Abacus beat down. All left after getting their money’s worth.
COP (All in Cadence
SSH x 20
IW x 20
Squats x 20
Merkins x 15
Mountain Climbers x 20
The Thang:
Run to grab a block and meet at parking lot for 12 rounds of pain and running – all at your own pace. All laps around the 2 islands in the parking lot.
Round 1: 50 Merkins. Run lap
Round 2: 50 Shoulder presses with block. Run lap with block
Round 3: 50 Monkey Humpers, Shuffle lap facing inside
Round 4: 50 CDD, Shuffle lap facing outside
Round 5: 50 Squats with block, Run 1 lap backwards
Round 6: 50 Decline merkins, run lap
Round 7: 50 Curls with block, karaoke lap facing inside
Round 8: 50 LBC’s, karaoke lap facing outside
Round 9: 50 Incline merkins, run lap
Round 10: 50 Dolly with block press, run lap
Round 11: 50 Bent over rows (25R/25L), Hop lap half way, then run rest of lap
Round 12: 50 Triceps extensions with block, Sprint lap
Plank-o-rama until all are done. Return blocks.
Abacus led Mary: (All exercises in cadence)
Dolly x 20 – Hold ’em w/ Turkey Leg 10 count
Flutter x 20 – Hold ’em w/ O’Tannenbaum 10 count
Rosalita x 20
Backscratcher x 25
CCV x 10L/10R
Mosey to wall. 2 Rounds of Peoples Chair with lunge walks after each.
15 Burbees and 25 Dips OYO.
Finish with Plank-o-rama.
Moleskin:
A great run by the PAX on a cold morning. YHC heard that wind when I got up and it wasn’t easy to get motivated to get out there. Welcome back to Joker. YHC saw him more this week than I had in a month. Even with the time off he still paced with Lobster Roll leading the workout.
Many were hoping for an audible away from the 50 reps per round. No such #Omaha today.
Thanks to Young Love for the send off.
Announcements:
Email Baracus if you want to sign up for the BRR.
-Alf & Abacus
The Fruitless Search for a Leeward Refuge
Nine hale fellows assembled to witness a glorious sunrise and swing some iron.
An impromptu Weinke and the passage of 36 hours leaves me with vague recollections of the actual THANG. But it was something to the tune of:
- Try to find the leeward side of the building
- “Warm Up” with SSH, I-Walkers, Squats
- Hip Hinge demonstration
- Two handed swings
- One/Other handed swings,
- Cleans
- Presses
- Squats
- A second attempt to find the leeward side of the building
- More swings, presses, squats, lunges and a couple of complexes of the same
Realizing that CMS couldn’t afford to build the leeward side of this school, we moseyed to concession area with stiff upper lips and runny noses for pyramids:
- 10 – 2 hand swings —- 10 – KB Step Ups —– 10 dips
- 15 – 2 hand swings —- 15 – KB Lunges ——– 15 dips
- 20 – 2 hand swings —- 10 – KB Lunges ——– 20 dips
- 15 – 2 hand swings —- 15 – KB Lunges ——– 15 dips
- 10 – 2 hand swings —- 10 – KB Lunges ——- 10 dips
KB Suicides
- 10 swings, Sprint to first light pole
- 15 swings, Sprint to dugout
- 20 swings, Sprint to second light pole
Racked mosey to home base with a quick detour for some pull ups. Some Mary on the asphalt to round out the hour.
MOLESKIN
- It was a pleasure to Q my first trip to Ascent. Great group of guys and encouraging atmosphere.
- Thanks to the Pax for being flexible with the kettlebell session. It’s something Brew and I hatched several months back and is a perfect fit for low-impact workouts, though the moderate intensity line can easily be crossed when combining reps back to back.
- Bulky handwear makes it harder to grip the bell. We might need to Donkey Kong to rig up a handle add on to accomodate gloves and mittens.
- Welcome to FNG Toomer. Our man was sporting the Auburn gear head to toe, which I suspect will lead to spirited discussions with High Tide at some point down the road.
- Strong leadership by Brew, High Tide, Gummy and others to make this site a success. It will only be a matter of time before another weekday spinoff is planted.
ANNOUNCEMENTS
- The mistake most people make about the Blue Ridge Relay is that they see it as a running event. That used to be me. Granted, running does play a not-insignificant part of the event (about 208 miles in 30+ hours) but the main attraction is the 2nd F. Check the weekly email and get with Baracus to get signed up.
- Hops and the 3rdF team have some more options coming up in the near future. Keep an eye out for tweets and preblasts.
Glue… It’s all a dead horse(head) is good for.
Hairband posting on behalf of Horsehead who decided to write a book! Due to his excitement from a virgin Q I left it unedited for all to enjoy. Next time some may end up on the editing floor though…
6 strong yet insane men of the UC posted at Outland this morning for a painful trek around the campus. Today was the inaugural Q of both YHC and Double E, who agreed to split up the leadership duties (hehehe, I said doody) earlier this week. I was doubtful about being ready to actually lead a workout, after throwing myself into F3 facefirst back in September barely able to do 10 merkins in sequence or run a mile but figured that since I am immune to embarrassment (a trait my wife and kids love when in public places) that I had nothing to lose and everything to gain. Double E offered to help me out, being in far better shape than myself since he has been exercising regularly over the past 10 years while I sucked down Diet Coke and Pizza and developed an unhealthy relationship with my chair.
THE THANG
Horsehead on Q
Warmup
Mosey to VSF on hill via the paved trail around the disc golf course
SSHX30
MerkinsX20
Mountain ClimberX20
Peter ParkerX20
Parker PeterX20
Monkey HumpersX15 (crowd and spectators on highway pleaser)
8 Count BB X 10 (better than Alf on Tuesday, but worse than everyone else in history)
Mosey to obstacle course near practice football field.
Pain Stations – 3 sets
Pullups X 10
Up and Overs on the big logs X 15
Inverted Situps in the situp thingamig w the fire hose to strap your feet in X 15
Jump ups on the stumps X 15
Fast Mosey to High School Football field and track
Set up on 50 yard line on track. Partner Up. P1 does AMRAP exercise while P2 runs halfway around track to 50yd line on other side of field and then crawls back across field to P1. Flapjack
Round 1 – P1 Merkins, P2 Bear Crawl across
Round 2 – P1 LBCs, P2 Crab Walk Across
Handoff to Double E
Indian Run to Restroom Building near Baseball field
3 PAX BTW on the brick wall while 3 PAX plank – facing each other. Guys on the wall “walk” down the wall on their hands, dropping off at the end into planks and then walking back in the other direction. We did this a few times, until I fell on my arm.
Peoples Chair with air presses. 30, 25, 20, 15, 10, 5. Some speed squats mixed in on the last few sets.
Indian Run back to bleachers at football field.
Partners reunite for bleacher work.
P1 does exercise while P2 runs up and down bleachers twice. Flapjack until all reps completed.
Round 1 – 100 Carolina Dry Docks
Round 2 – 150 Dips
Round 3 – 50 Burpees (weeping and gnashing of teeth)
Another Indian Run back to the obstacle course for a quick run through. All PAX complete obstacle course with some plank-o-rama at the end.
Sprint to VSF for 6MOM
Flutters, Dolly, Protractor, & Freddie Mercury to finish it off.
Moleskin:
It was very cold and windy. This brings out the most imaginative articles of clothing. Double E had on his powerwalker windsuit, complete with hand weights and Metamucil dispensing Camelbak. Spielberg was sporting his prized calf prophylactics, which were neither pleasant to look at nor effective in keeping his legs warm. The Late Show had as arsenal of homemade headbands, face bands, neck bands, and blindfolds in his possession that he offered up in the parking lot like someone selling furniture from a van at a gas station. I’m not sure if there were any takers.
During the warmups, I quickly realized that leading the workouts takes a bit more O2 than normal, since you actually have to count. Normally, I just try to tune out as much of Zip’s counting as possible while lip syncing a select few sequences and faking my way through things. I also realized that I was forgetting to do the subtle body turns in the middle of the circle in order to make awkward eye contact with the other PAX. That was remedied during the Monkey Humpers, to the chagrin of everyone. Luckily, there were no rotten vegetables to toss. The threat of watching me do supplementary unannounced Monkey Humpers was issued and carried throughout the remainder of the workout in order to suppress mumblechatter.
I remembered Banana’s words of wisdom when he told me about a month ago that I should lead a workout and that I would be given special powers while leading that would both allow me to work harder than normal and cause myself great physical pain the following day. This was sage advice, as I came out of the gate hammer-down and blasted through everything with great zeal. “Everything” includes both my wrist, which I landed on when falling from the wall and my knee, which made a very unpleasant noise when completing the obstacle course and has forced me to walk like Tiny Tim for the rest of the day. This lead to various comments from the PAX about putting down the dead Horse, the formulation of Elmers Glue and/or Purina, and other non-encouraging heckling that indicates only the closest friendships and brotherly bonding that F3 can provide.
Double E, on the other hand, was unphased with his half of the workout and lead the charge like an Electric Eel. I have been trying to come up with a cool background story for his nickname since it really just stands for Electrical Engineer, and that is lame. I think the Electric Eel concept may gain some traction if we work with it, but only time will come. We are open to other suggestions for a cool background story in order to avoid the dreaded rename.
Overall, this was a very fun workout despite the horrible wind and cold. Leading for the first time was a blast and I can’t wait to do it again. Outland has a huge campus and lots of opportunities for doing stupid things outside early in the AM. If you haven’t been out to visit, please consider doing do one Saturday. TR secured an F3 discount at a local hotel during his visit a few weeks ago. #seriouslyitsnotthatfarout
– Horsehead
Great Q boys!
HB
Better Late than Never
9 men…no 10 men…no 11…ok 12 men arrived for yet another frigid workout on an otherwise beautiful Saturday morning at The Rock. Apparently a few of the pax were aiming to maximize their fartsack time. YHC was thinking he might be left to lead the entire workout as Mall Cop zipped into the parking lot at 7am on the nose. So the pax jogged around his vehicle to pick him up and we were off. However, still more pax arrived during COP. First Spandex, then Bugeater who was thoughtful enough to provide us his excuse later in the workout.
COP
- Mtn Clmb x25
- SSH x25
- Peter Parker’s x25
- IW x25
- Parker Peters x25
Merkin Century Suicides
Partner 1 does said exercise while Partner 2 runs suicide (3 out and back to islands)
Flapjack when partner 2 finishes suicide
Continue until 100 reps completed of said exercise
1. Wide arm
2. Regular
3. Diamond
Jog to the soccer fields for some of what The Rock is famous for..
Jack Webb
- 1 merkin / 4 arm raises
- 2 merkins / 8 arm raises
- …
- 10 merkins / 40 arm raises
Mosey to shelter for an upper body pyramid
- 10 reverse merkins
- 15 derkins, 10 reverse merkins
- 20 tricep dips, 15 derkins, 10 reverse merkins
- 15 derkins, 10 reverse merkins
- 10 reverse merkins
Hand-off to Mall Cop for the lower body beatdown:
Indian Run out to North Face.
Line up along North Face and run half way up. Stop for 20 squats in cadence, then hold in a squat and go up on your toes. Finish sprinting up the hill. 30 Sister Mary Catherines at the top.
Run half way down and stop for 20 slow squats in cadence, then hold in squat position. Backwards wall up the hill. 50 calf raises on curb at the top.
Repeat last squat exercise on the hill, then 30 squats at the top.
Lunge walk 75 yards, then Indian Run out to picnic benches under the trees at back of grounds.
Round 1: 30 jump ups/step ups, 30 squats, 20 LBCs.
Round 2: 30 one leg step ups, 40 squats, 30 flutters.
Round 3: 30 one leg step ups, 40 squats, 20 dollies.
Mosey to the hill by soccer pitches for: 30 flutters at bottom, backwards lunge walk up hill, 30 dollies at the top.
Cumberland County Viaducts x 13 L & R.
Lunge walk 30 yards then jail break to the COT!
Moleskin:
Mall Cop and YHC did a little pre-planning to ensure the pax got to see most of The Rock and what it has to offer, and ensure that the pax would keep warm while imparting pain to both the upper and lower body. I think it was successful and the pax may have some trouble walking or picking things up for the next day or so.
The Merkin Century Suicides definitely looked better on paper. Suffice it to say that there were a few groans when YHC called for diamonds… 100 of those? YHC audible from here and ended on the diamonds. Just in case your interested, I had hand-release merkins and man-makers tee’d up as well. Your welcome. The relief was short-lived though as we headed to the soccer field for the always crowd-pleasing Jack Webb and some upper body pyramids at the shelter. No doubt we all will be feeling this tomorrow.
After YHC wrapped up his assault on the pecks, Mall Cop targeted the legs. What better place for an attack but on the North Face. Squats, lunges, and more squats…and in the middle of the incline! It was fun waiting to see who would be the first one to tip over while trying to stay in the squat position on a hill at a 45 degree angle. Somehow all remained standing.
We moved over to the picnic area for a continued the offensive on the legs at the picnic tables. While holding the squat position, Bugeater chose that moment to tell us “this is what caused me to be late this morning.” Thanks Bug…that’s good info. Some other useful information provided by Mall Cop during our lower body workout: apparently it is unhealthy to contain your flatulence (he said “hold in your farts”). Well a few of our pax took the advice to heart right away. Why is it that passing gas so frequently makes the back-blast?
Announcements:
- Contact Baracus if you’re interested in doing the Blue Ridge Relay in September.
- Two new 3rd F workouts on the way for the lunch crowd. One in Ballantyne and one in South Park. More to come.
Ride the Wind
COP @ Northwest Stonehenge
SSH x 30
Imperial Walker x 20
Mountain Climbers x 30
Mosey across 521 to Northeast Stonehenge
Jack Webb up to 5, back down to 1
Jog to soccer field with 20 yd lunge walk and 20 yd broad jumps on the way
On the field: 10 merkins, sprint across field, 10 merkins, sprint back
20 plank in-&-outs, sprint across field, 20 plank in-&-outs, sprint back
30 mountain climbers, sprint across field, 30 MCs, sprint back
To the Premier deck: Peoples chair; hold, then press x 50
Bear crawl across, 15 merkins, bear crawl back
Crab walk across, 15 merkins, crab walk back
Burpee Mary ladder:
2 burpees, sprint up ramp, flutter x 20 by Soft Pretzel
jog around corner
4 burpees, sprint up ramp to level 2, Heals to Heaven x 20 by Haggis
jog
6 burpees, sprint to level 3, Dolly x 30 by Mic Check
jog
8 burpees, sprint to level 4, LBCs x 25 by Swiss Miss
Mason Twist x 15 by YHC
Down the steps, mosey to Aloft Hill for 6s:
Merkins at the bottom, squats at the top
Mosey to Dana Rader parking lot for yoga time:
Plank, left heel up, hold..keep heel up & lower plank to 6 inches, hold..back to regular…heel down
Repeat with right heel.
#crowdpleaser
Jog back across bridge to Loch Ness:
Group 1 runs lap around lake
Group 2 performs 10 dips, 10 derkins, 10 squats on repeat until group 1 returns
Flapjack
Take it back to home
COT
Moleskin
As usual, we got our full taste of all BCC has to offer. Found some respite from the wind in the parking deck. The yoga inspired plank exercises were called on the fly to burn some time, but ended
up being a crowd favorite, and nice challenge after being spent 50 mins into the workout.
Great effort by all today, and special shout-out to Madame Tussaud for hammering out 6 posts in his first 8 days into his F3 career.
Announcements
Haggis & Fishwrap hitting up greenway tomorrow for 10+ mile run in the a.m. Later, truth comes out that this will actually be 20 miles. Contact Haggis if interested, as I cannot recall exact location but I
believe it is 7am.
BRR sign-up, e-mail Baracus with your level of commitment and running agility.
MT
The Bruise Brothers Get Filthy
A double virgin Q today at #F3DayZero by the Danner Brothers and they brought a calculated, diabolical plan of attack that did not disappoint or show mercy to the men that bravely posted. The flag was planted and off we went to tackle the Filthy Fifty.
The Thang
Probation Q
Warm up lap around the track stopping at each corner for some warp speed OYO exercises:
- SSHs – 50 OYO
- IWs – 50 OYO
- Squats – 50 OYO
- LBCs – 50 OYO
Grab some rocks and line up on the field. Run to each trash can and perform called exercise, there and back:
- Round 1 – 25 curls, 25 shoulder presses, 50 curls, 25 shoulder presses, 25 curls
- Round 2 – 25 wide-arm merkins, 25 high knees, 50 regular merkins, 25 high knees, 25 wide-arm merkins
- Round 3 – 25 diamond merkins, 25 mission impossible peter parkers (these sucked), 50 heel touches, 25 mission impossible peter parkers (sucked even worse), 25 diamond merkins
Partner up at the playground equipment for 50 total as a team of both pull-ups and tricep dips.
Mosey to school with partner. BTW push-ups while other partner does people’s chair. Work and flapjack until you get to 50 total on the push-ups.
One partner plank while other partner crawls under. Work and flapjack until you reach 50 total.
Whiplash Q
Mosey to the front of the school. One partner does called exercise while other partner runs lap around parking lot. Go until you finish as a team.
- 50 right side step ups with calf raise
- 50 left side step ups with calf raise
- 50 calf raises
- 50 right side step ups
- 50 left side step ups
Stay with your partner for some push and pull work.
- One partner pushes while other partner resists for length of parking lot. Flapjack
- One partner pulls while other partner resists for length of parking lot. Flapjack
- Repeat pushes
- Repeat pulls
More four corners in the front parking lot:
- Corner 1 – Right side plank with 50 leg raises
- Corner 2 – Left side plank with 50 leg raises
- Corner 3 – 50 right side CCVs
- Corner 4 – 50 left side CCVs
Mosey to cars. 10 slow squats to cool down.
COT
Moleskin
The brothers brought the pain this morning in their respective virgin Qs. Probation went after the upper body and Whiplash focused on the lower body. No doubt the Pax will feel full body soreness tonight.
A good group of men at #F3Day Zero this morning. It was cold. Everyone worked hard. Not a lot of mumble chatter except for Radar, who always tries to get into the Q’s head. But the brothers are wise to his tactics and they carried on with their plan for pain.
FNG Snookie came out today….welcome brother. He’s high school buddies with Radar, Bananas and Good Hands. It took us a while to name him as apparently there is some sort of code with the East Meck grads to not offer any dirt on what happened in their wilder days. Steven finally let us know that he loved reality TV and Snookie was born.
Long Distance set the pace on the double time SSHs. There is power in that track suit brother!
Spackler and Jamboree set the pace on the running…the whole time Spackler is exclaiming that he is not a runner. Brother, you’ve signed up for BRR, you co-Q #F3Nomad with Strange Brew and you are running a 13.1 this summer…you are a runner.
Philmont brought his A game today as well and put a serious EH on a guy trying to study next to our group at coffeeteria. All we heard was “F3 changed my life”…then they spit on their respective hands and shook on it. Nice work Philmont!
Announcements
Sign up for GoRuck and BRR
Mad Scientist on the Loose at Olympus
When asking Liquor Cycle if he had anything planned prior to the workout, he simply answered “Nope, I didn’t have an idea of what we were going to do”…we all looked at him in complete confusion as to how he was able to put together such a beat down without any pre-planning at all.
Truth be told, both Lab Rat (who had a routine LAMINATED on paper last week to reference and The Hoff, who admit-tingly spends hours thinking of a workout routine before Q’ing madeit it puzzling to us and quite rewarding to see Liquor Cycles’ Mad Scientist Mind At Work! He came up with everything on the spot and put together a systematic breakdown of our major muscle groups today. There was even a time when the great Byron laid there looking like he was about to take a nap. We left there completely smoked!
The Thang THE HOFF ON Q:
Warm-Up Lap around the track. At Mid-Point, Jail Break across field
Rinse and Repeat x 2
Circle of Pain
– Pax makes a wide circle. Pax 1 grabs Bonecrusher (80 Lbs sandbag) and runs around the outside of the Pax
– When Pax 1 reaches Pax 2 – Handoff Bonecrusher and Pax2 runs around the circle and passes to Pax 3
– During the Sandbag Run Pax does continuous exercies while kicking soccer ball
– Each time Bonecrusher is passed, the Exercise changes
Round 1-12: Single Arm Alternating Kettle Bell Swings; High Pull; Single Arm Alternating Snatch Press
Round 13-24: 2 Handed KB Swings; Overhead Press; Upright Row
Round 25-36: Merkin Wave
Round 37-60: Wide Merkin Wave/ Stagger Merkin Left/ Stagger Right
LIQUOR CYCLE ON Q:
Round 61-84: Elbow Plank up to Regular, down to Elbow Plank, up to Regular x 50+
Close Circle Pax Amost Shoulder to Shoulder
Upright Row with Holds: P1 hold KB in upright row for 5 seconds, P2 press up and hold for 5 seconds, P3-P6 follow same format (all holding in upper motion until P6 gets to up position….Then P6-P1 working downward while Pax holds position)
Hammer Curl Holds: P1 holds KB in Mid-Hammer Curl Position for 5 seconds, P2 press up and hold for 5 seconds, P3-P6 follow same format (all holding in upper motion until P6 gets to up position….Then P6-P1 working downward while Pax holds position)
Overhead Press Holds: P1 hold upright row for 5 seconds, P2 press up and hold for 5 seconds, P3-P6 follow same format (all holding in upper motion until P6 gets to up position….Then P6-P1 working downward while Pax holds position)
Group Overhead Press: Grab KB on both sides so all Pax holing KB’s at once- Press up – FAILED
Side-Line to Sideline Partner Up CMIYC
P1 Farmer Carry Bells across field; P2 Merkins x 10…Long Jump x 10 – Rinse and repeat Merkins and Long Jump until all the way across field
Flapjack back across field for P2 to carry bells and P1 do work
P1 Farmer Carry Bells across field; P2 Deep Squats x 10…Long Jump x 10 – Rinse and repeat Deep Squats and Long Jump until all the way across field
Flapjack back across field for P2 to carry bells and P1 do work
P1 and P2 Lunge 10 paces (P1 with KB). Stop. Monkey Humpers x 20. P2 Carry Bell and P1 and P2 Lunge 10 paces
Rinse and repeat until all the way across field
Team 100 Reps: P1 LBC; P2 Overhead press. When complete mosey 10 yards
Team 200 Reps: P1 LBC; P2 Overhead press. When complete mosey 10 yards
Team 100 KB Swings Each
P1 LBC; P2 KB Swing. When complete mosey 10 yards
COT
Moleskin:
Great work out there today. It was really cold and most would have fartsacked…but you guys didn’t. It was a lot of fun and great to have you there!
– Night Court is quite simply a specimen. I think Lab Rat has been working on him in is secret lab, filling him up with performance enhancers or even bionic parts. During the sets of 10 leaps, one Pax commented that we needed to change his name to “Gazelle”. His leaps were 2 times the length of a normal man and I even heard that he can leap a building in a single bound. If that wasn’t enough to prove his athleticism, in between sets he was low and high kicking like some kind of ninja!
– Lab Rat confirmed that HIIT Training is in FACT a cardiovascular workout and for most normal people, has greater fat burning and muscle building benefits than running or a normal kind of workout. The maximum O2 saturation during a routine like this is extremely beneficial. Thus validating that what we do at Olympus can be defined as Cardio/Strength/Muscle Endurance. Thank you for the official stamp of approval…and please share with us whatever you are giving yourself and Lab Rat…you guys continue to crush it out there
– Big League Chew and The Hoff are quite simply the worst soccer players in the world. He and I had real troubles kicking that ball around the Pax, but as always, BLC will do anything you ask of him and he always give 100%. He may be the strongest of us all.
– Bryon said he comes to Olympus to “Shake it up” and come get “new and different ideas” for his workouts. I’m not sure if what we do makes any sense at all and hope we had somewhat of a positive impression. There were a few occasions (especially durring the group KB Press that he said what we were doing wasn’t going to work). I am pretty sure he would validate that what we do breaks so many rules
– Liquor Cycle is the most insane person I know, but that’s why we love him so much. Not sure how he was able to do all those “elbows, regular, elbows, regular” because there were times when I had to cheat on the reps. He must have the strongest triceps ever. He didn’t miss a beat and many times the Pax were looking up wondering when it was going to STAHP!
– Hoff – Just really appreciates the men that come out for a workout at Olympus. What we do isn’t conventional but effective and thank you for taking the time out of your day and training with us!
Respectfully,
The Hoff
SPEARHEAD takes on Ole Man winter
7 hearty souls decided to exit the fart sack and punch Ole Man Winter in the throat.
This is how we did it.
Grab coupons and ruck down to the football field. Deposit coupons at the 50 yrd sideline across from the bench. However no bench warmers among these SH Faithful!
1/4 mile jog around track
Power Stations
1. 40lb. sand bag Hammer Chop
2. 30lb. Ruck Russian Twist with occasional dollies and flutters to break up the monotony
3. 40lb. SB Clean and Press
4. 30lb. Ruck Bear Hug Squat
5. 2 40lb Ruck Farmers Carries to opposite sideline and back-this was our time keeper. when he returns we all switch stations.
6. Bridgestone 215-65-R15 Tire Throw—a new SH gadget
7. 2 35lb Kettle Bells for Renegade Row Man Makers with optional Bent Over Rows
8. 20 Kilo KB swings
Optional task was to grab a partner and ruck the telephone pole around track
Rotate twice and run a 1/4 mile lap around track. We rotated 2 and 1/2 times for 5 posts at each power station.
Moleskin
-No one took the challenge of the optional task of rucking the telephone poll. Maybe next time.
-Possibly the coldest post ever. Wind was brutal coming out of turns 1 and 4.
-T-Claps for Mighty Might claiming his 9th SH post. Strong work out there MM. He has earned his patch.
-T-Claps to Liquor Cycle who is now pumping iron with The Hoff. Watch out!
-Charlotte Rescue Mission F3 workout on Saturdays at 9am.Come and be blessed!
– Thanks Rev. Flow Rida for the closing prayer. Strong medicine!
– It was a pleasure leading you men today. Thank you for the privilege.