A quick tour of Rain Tree
5 Braveful souls went on a tour of Raintree and run through the hills at #F3FastTwitch.
The Thang
Run from launch point to providence road and back with some pain in between.
Warm up
Quick jog around the parking lot twice alternating butt kicks and high knees.
SSH x 20
Imperial Walker x 20
Run half a mile at a 5k pace. 20 merkins
Run another half a mile at a 5k pace and do 10 sumo squats (hold the squat for five seconds and then jump up).
Run half a mile at a 5k pace and do fifteen J Los.
Run a mile and then do 15 diamond merkins.
Run down and up to the top of the hill at the entrance of Rain Tree at a 5k pace. Rest one minute.
Run back to the school to finish for two minutes of marry.
Moleskin
T-claps for the four guys that came out. Haze was upset again about being the war daddy. Everyone did a great job pushing themselves and their pace. This was my first Q at #FastTwitch and I appreciate the support. Sorry it took so long to get the back blast out. There was some technically errors on my part. Hope to do it again soon.
Thanks to Purple Haze for taking us out in prayer.
Announcements
Email Baracas if you are interested in participating in the BRR
(posted on behalf of Frasier)Palatine Hill
16 Pax gathered in the feels like 1 degree gloom at #F3Centurion in anticipation of YHC’s discovery. To YHC’s knowledge, none of them left disappointed and none of them, save the bare-legged Leroy, were cold during the workout. Here’s a look at what we did:
The Thang
Run to the normal COP spot for COP:
- SSHs – 20 IC
- IWs – 20 IC
- Slow Squats – 20 IC
- Mountain Climbers – 20 IC
- Peter Parkers – 20 IC
Off to conquer new territory…
- First, stop in the Chipotle parking lot (not to be confused with F3Chipotle’s driveway) for 30 Merkins OYO.
- Shoot across 51 onto Carmel Commons Blvd. Stop under one of the street lights for 30 more Merkins OYO.
A little more running until we come upon YHC’s discovery…a big ole hill behind the shopping center. Line up at the bottom for good fun…
- Jacob’s Ladder…7 times up the hill with an increasing number of burpees each time up. YHC wrinkle…Lunge Walk down.
- Plank: RAH, RLH, LAH, LLH
- Bear Crawl up, Lunge Walk down
- Plank: RAO, RLU, LAO, LLU
- AYG up, Bear Crawl down
- Mission Impossible Peter Parkers – 10 IC
Run back to the Chipotle parking lot. Stop for Merkins – 15 IC
Run to the CCHS student parking lot and circle up:
- Squats – 20 IC
- Lunges – 10 each leg, OYO
Line up on the island. Sprint to next island and back x2. Circle back up:
- DWTS (a/k/a 4-point toe touches) – 1 minute each leg
Line up on the island. Sprint to next island and back x2. Circle back up and on your six:
- Butt raises – 20 IC
- Flutter kicks – 20 IC
- Freddy Mercury – 20 IC (5 slow, 5 fast, 5 slow, 5 fast)
- LBCs – 20 IC
- Dollies – 20 IC
Line up on the island. Sprint to next island and back x2. Mosey back to base.
COT
Moleskin
Per Escargot and Wikipedia, the Palatine Hill is the centermost of the Seven Hills of Rome and is one of the most ancient parts of the city. It stands 40 meters above the Forum Romanum, looking down upon it on one side, and upon the Circus Maximus on the other. Rome has its origins on the Palatine. Thus, in keeping with the theme of #F3Centurion, the hill discovered behind the shopping center has been named Palatine Hill. However, instead of the Forum Romanum and the Circus Maximus, this hill overlooks the backside of Fresh Market and the dumpsters of Cabos Mexican restaurant. #Majestic
YHC went in search of a hill to use at #F3Centurion. With the help of Google maps and a reconnaissance mission, YHC found one more than suitable for delivering beatdowns. It was a beast for the Jacob’s Ladder and the Lunge Walk down was rather unsavory.
To return many favors of mid-workout consulting, Chelms said something about bear crawls…so, even though they were not in YHC’s plan, we did them. The Pax can thank him for that. The Mission Impossible Peter Parkets were in the plan…Chelms called BS on them though.
As usual, the DWTS were made fun of until we got about 20 seconds into them. That’s when the burn in the quads takes on catastrophic levels and you start wondering when the minute will end.
A few shout outs:
- Several Larry Birds on the Jacob’s Ladder. (NOTE: They were the ones on the shorter, lower grade side of the Palatine)
- Leroy was bare-legged in the feels like 1 degree gloom…apparently not out of toughness but based on the fact that the only pants he owns are blue jeans. Chelms offered him his long johns…wise move not to take him up on that offer Leroy. Once an article has been home to someone else’s boys, you don’t borrow it. #BroCode
- Strong showing by Uncle Buck in only his second workout. He really is Mr. Cool.
- Hoffa, sporting the Klimpsun hat, channeled his inner Sammy Watkins for the sprints. Fast brother! (#5Peat)
- After Mary, Cadillac commented about how he left a sweat mark on the parking lot…working its way “through all 4 layers”. Strong work brother!
- Was that Scabby that ran into the workout this morning? #Dang
Announcements
- Contact Baracus and HC to BRR. It’ll change your life.
- #F3TheStand meets after every #F3Centurion at the Panera. Join for some solid 3rdF (and 2ndF).
Pushmi-Pullyu sighted on fateful expedition
When: 1/24/2014
QIC: Lab Rat (YHC) on Q
The PAX: Lobster Roll, Oswald, Blue Rhino, Spandex, Baracus, Lab Rat (QIC)
Six hearty souls enjoyed some heavy work while on an excursion.
The THANG:
Mosey to the track, one lap, ending at the 50 yrd line
COP
- SSH x 21
- IW x 21
- Merkins x 9
- Mtn climbers x 21
- Pendulum plank x 21
- Wind mills x 21
- Arm/shoulder rotations x 15 (ea direction)
- Low slow squats x 15
- Bear crawl to end zone with 5 merkins every 5 yrds
9’s on G-Mother Mtn. Partner up, size matters
- Power lunges x 9 ea foot (at the bottom of G-Mtn.)
- Sprint to the building at the top. At the top P1 holds P2’s ankles as if doing a wheelbarrow. P1 does 9 merkins; flapjack.
- Run down to the play structure, pull-ups x 9
- Run to the bottom, plank until all PAX return
- Repeato x 1 with wide arm merkins 2nd time.
Mosey to the end zone for Pushmi-Pul-yu. Reclaim partner
P1 pushes P2 to the 30 yrd line, P2 resists. At the 30 yrd line Turkish Getups: P1 pulls P2 up 9 x R side.
- Flapjack back to end zone.
- Repeato x 1 (Turkish Getups 9 x L the 2nd time)
P1 pulls P2 to the 30 yrd line, P2 resists. At the 30 yrd line Turkish Getups: P1 pulls P2 up 9 x R side.
- Flapjack back to end zone.
- Repeato x 1 (Turkish Getups 9 x L the 2nd time)
Mary
Line up along the goal line
- PAX 1 calls out a Mary exerc, PAX 1 sprints to the 30 yrd line and back while remaining PAX do said exerc
- Repeato, each PAX to call an exerc and sprint
Bleacher run with called exerc at the bottom
- Jump squats x 9, sprint to the top and return
- Derkins x 9, sprint to the top and return
- Dips x 9, sprint to the top and stay
- Pullups on the play structure x 9
- Extra credit planking
Mosey back to the parking lot
COT
Moleskin
Unlike Captain Shackleford’s fateful expedition, there was no chance that the F3 PAX would succumb to frost bite. Our invigorating expedition provided us with the thermal inertia necessary to withstand the not so harsh environmental conditions.
During our journey to the field one PAX was overheard to say, “Just keep running past Grand Mother.” YHC’s Reply: “Not a chance! We’ll be back to see her soon enough.” A lively COP got us underway. The 5 x 5 bear crawl (crowd pleaser) for 50 yards set the tone for events to come. The brisk work schedule on Grand Mother Mtn didn’t disappoint. Upon our return to the field the PAX became familiar with the Pushmi-Pullyu. Thank you @F3_Gump for teaching YCH how to spot the elusive Pushmi-Pullyu in the gloom.
YHC thanks the PAX for the opportunity to lead this AM.
“Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you’re willing to pay the price.” Vince Lombardi
One year and counting
The temperatures were nipply, the tires smelly, the plates rough, and the rocks jagged but 31 fine men came out to celebrate the one year of the first Area 51 Friday workout.
THE THANG
SSH x 20
10 burpees OYO
MC’s x 20
Rock hoppers x 20
Squat jacks x 20
Merkins x 15
Dry docks x 20
Split into 4 groups and gather gear to move down to lower lot:
Group 1 – plates (curb and back x 2)
Group 2 – hills (increasing burpees and then jump squats at bottom and sprint up)
Group 3 – tires (inverse grip merkins, dry docks, stagger merkins, tri dips)
Group 4 – rocks (rock press, curl rock press, squat/curl/press, lunges)
Plank exercises.
In groups the goal was to perform required exercise until the plates group had pushed them to curb and back twice.
Repeato x 4 with different exercises each time.
Gather gear and head back to lot.
4 mins of Mary.
COT.
MOLESKIN
Great turnout today with 13 lads coming for the pre-KB mixmaster special followed by another 18 fartsackers for the Kevlar one year anniversary beatdown. Crazy to think that just one year ago we had no Friday workouts in Area 51 and now 31 show up in 12 degree temperatures. YHC tried to give the pax a taste of Kevlar over the past year with the tires/plates/rocks/hills combo although it nearly went pear shaped off the bat. The O2 deprivation from the KB pre-workout, and then the over zealous warm up due to “Eye of the Tiger” still lingering in the cold air meant that the pax were sent off in disarray with no real instruction from YHC. The plates were locked in TR’s car, the tires were probably still chained, and guys were pulling out some pitiful looking rocks from the creek, and Radar started whining. Order, however, was restored quickly but YHC got a taste of what Deadwood must have felt during the bear crawl weave. YHC missed a lot of the banter today due to the extra ear coverings but sound off below on anything missed.
On a serious note I really appreciate you guys coming out. As I mentioned in the closing prayer, F3 has really meant a lot to me over the past year or more. Dredd (one of the founders of F3) calls the average man a sad clown who looks happy on the outside but is yet a shell internally. That was me on a number of levels a year and a half ago. I’d go to the gym once in a while, had a few distant buddies, a luke warm faith, and a marriage that was in trouble. On the outside all looked fine but inwardly I was needing more. F3 became the catalyst of change for me on all three levels – fitness, fellowship, and faith. As hard as it can be to wake up at 0430 on a weekday I have seen my life improve so much as a result. Morning workouts, Go Ruck Challenge, F3 Dads, nights out at HDHH, back blast banter, and discussions about faith over a chicken biscuit at Compass are what it’s all about. Keep head locking guys you know that need this because as Proverbs 27:17 states “as iron sharpens iron so one man sharpens another.” We have such a tendency as guys to slip into complacency and mediocrity unless we are challenging one another on many levels whether it be with our wives, our families, our faith, health, careers etc. I have been sharpened by many of you, and will continue to need it, so thank you.
Have a great weekend and sign up for the Go Ruck otherwise Dora will come and knock on your door at 0415!
Bulldog
Burpees as Recovery
11 men descended upon OP for a heavy running workout. We covered 2.5 miles during the 45 minute workout. Here’s how:
Warmup:
Little baby jog to front of school, u-turn to pick up later arrival, then on to the front field
SSH x 25
IW x 20
Mountain Climber x 20
Slow Squats x 20
The Thang:
Mosey to concession area
Partner up
Partner 1 does derkins while Partner 2 runs around first baseball field, flapjack
Repeat with three other fields: Dips, Jump Ups, CDDs
Mosey to field map at front of park for a baseball ladder
Run to the pitcher’s mound on field 1. Do 1 Burpee. Back to map for 1 Sister Mary Catherine.
Repeat up to field 6, number of reps = field number (Audible from going all the way to field 8 so we had time for Mary)
Mosey to front field for Mary
Flutter x 20. Line up, sprint to end of field. Line up, return.
Repeat with Dolly, LBC, Peter Parker, Parker Peter, Protractor
Moleskin:
The plan was to start with running and keep it going throughout the workout. Easier to stay warm that way. YHC smiled a little when I heard someone say that the burpees during the baseball ladder were their recovery time. Mission accomplished.
Great work by everyone. That much continuous running isn’t easy if you’re not used to it. Spammer got after it in only his second workout. BOG was killing it on the sprints at the end – he said he imagined he was chasing Fletch.
Extra credit to Stage Coach, Bugeater, Puddin Pop, Gummy and Cheese Curd. 5 of 11 with extra credit running to and from the workout. Total mileage for those who ran to and from Harris Teeter was 4 miles.
Announcements:
Blue Ridge Relay – let Baracus know if you’re interested. Teams are forming, so hurry.
F3 has a team for the March 8th Corporate Cup. Sign up on the race website – choose F3 as the team.
[Posted by Bugeater on behalf of Gummy – congrats on site Q at Hydra!]
Frasier’s lesson in mental fortitude
Hill Burners
12 PAX showed up a little before 5:30am. 1 lone wolf/crab showed at 5am and swung a bell.
COP
- 25 SSH
- 25 MTN C
- 25 PETER PARKERS
- 25 HAND RELEASE MERKINS
– 10 BURPEES OYO
- 25 PARKER PETERS
- 25 CDD
- 25 PLANK – TOUCH THE MIDDLE
-15 BURPEES OYO
MOSEY
Break into 4 groups of 4 pain stations
- Balls to the wall walk
- Lap around the lot
- Bear crawl
- Broad jump
Survive each station 3 times
Short mosey, break into 3 groups and line up behind 33lb weight plates for Hair/Hill Burners
- Man pushes weight to end of second parking lot line
- Sprints the lot then up the hill and back
- Remaining members hold plank alternating to elbows.
REPEATO
- Man does inch worm
- Remaining PAX do said Mary exercises
DONE
MOLESKINEE
This being my first Q at Rebel Yell I wanted to introduce the PAX to hairburners. They work very well on The Maul’s frigid pavement. I drove up with Loogie in tow and saw a single man swinging a KB under the bright Maul lights. Apparently Crab Cake was the only one who decided to partake in the pre KB workout.
The warm up was a shoulder and core blaster. The idea was to remain in plank as much as possible. I heard many groans from the PAX as the exercises kept coming with the only break being Burpees.
During the pain stations Crab Cake asked who pissed me off, since it seemed this workout was especially brutal today. No anger behind this plan, just a good morning to work hard. I think at that point the KB work had taken its toll on Crabbers. Strong showing by Spinner who was in my group and keeping up a strong pace.
Hairburners brought the expected moans and comments from the regular Maul PAX, with Loogie and Chipotle being the loudest of the bunch. TR claimed his plate wasn’t as smooth as the others making it more difficult to push. So he switched with my group for the inch worms. I think he was right. That thing felt like it had glue on the bottom of it.
Excellent work today by all the PAX. We avoided major injury and ended up with just a hobbled Pebbles. Remember to modify all exercises as needed. Thanks as always for the privilege to lead a great group of mostly old men.
The Greatest Hits of Kevlar – One Year Anniversary
For the launch of Kevlar one year ago the following 11 men were in attendance: Baracus, Strikeout, Countertop, Joker, Tiger Rag, Cottontail, Young Love, Strange Brew (Ruck), Header, Short Sale (aka Skywalker) and Bulldog.
With no Friday workouts scheduled in Area 51 the shovel flag was planted in the frozen tundra on 01/25/13 at Covenant Day School and so it began. “Kevlar” was named so as to be in direct competition with its Metro rival “Armor”. The goal being a boot camp workout with some bells and whistles thrown in. There have been plenty so YHC will refresh your memory:
Backcracker and his ankle bands, Tiger Rag and the blasted plates, YHC and the soccer balls, Bananas and the rocks, Spackler with the hill/tire/bear crawl combo, Busch and the pre KB’s, Deadwood and the weave, and who can forget the new year Shakeweight special!
Hope to see you tomorrow for the best bits beatdown. 0500 pre KB with epic tunes. 0530 for fartsackers and some heckling.
Bulldog
Leadership, Time Hacks, and Trailblazing at SPEARHEAD
14 SPEARHEADs decided to start their Thursday off a little early for some good old fashioned time hacks.
The following information was PreBlasted to the SPEARHEADs earlier this week:
Points of interest:
- This workout will be at SPEARHEAD South – Carmel Middle School
- Park in the upper bus parking lot near the yellow gate
- Arrive at 0435 in order to coordinate your team, appoint leadership, and plan for your mission.
- This map is for your use. Study it, this is your homework.
- Come prepared to move with a purpose, we should cover at least 5.5 miles across varying terrain.
- This workout will be about moving as a team
- There will be no heavy awkward coupons
- Everyone bring a head lamp, they will be highly necessary.
- This will be the closest simulation to movements during a challenge that we have done, minus the slight lack of coupons.
- We intend to arrive back at CMS for COT around 0615
The Thang:
We arrived at CMS at 0435. Clueless, our newest committed SPEARHEAD, was first on the scene. He proudly displayed his laminated copy of the map that was distributed earlier in the week.
At 0440, the team assembled and chose a team leader and navigator. The team was given a waypoint – “MP” (Mountainbrook Park)
Luckily for the team, Clueless was able to use his map and the team leadership developed a plan. The team leader proposed a time limit of 20 minutes, while Angler suggested 30 minutes. The Q took an average of 25 minutes, and we launched at 0445. Team Leader: Clueless Navigator: The Hoff
First Mission:
Waypoint: Mountainbrook Park.
Estimated distance: 1.5 miles.
Time Limit Chosen: 25 minutes
Route: The team went down Lori Ln and onto Colony. Left on Carmel. Right on Mill Pond. Follow Mill Pond to Mountainbrook, bear right. Park is at the end of the road.
Actual Time: 30 minutes :: TIME HACK FAILED
At Mountainbrook Park – find package hidden in the bushes.
Ruck with 6 bricks and a length of chain discovered. New coupon.
A new team leader was appointed – Dora. Navigator appointed – Mighty Mite.
Culkin, being a Mountainbrook native, was permitted to assist the team with finding a secret short cut through the woods.
Second Mission:
Waypoint: Phillips Place Cinema.
Estimated distance: 1.25 miles.
Time Limit Chosen: 20 minutes
Route: The team went into Mountainbrook park until they saw the creek. Hoff found a new log, and Donkey Kong found a rock. Two new team coupons.
Turn right at the creek, walk through the woods and up to Colony road. Take Colony Road to Fairview. Left on Fairview. Left into Phillips Place.
Actual Time: 22 minutes :: TIME HACK FAILED
The team was lucky that there was a security vehicle parked in front of the movie theater. There is a fountain there, which was planned to be used for a punishment for failing the time hack.
The PAX stayed dry, and we continued on.
Coupon hidden in the bushes at Phillips Place. Liquor Cycle found a 40lb sandbag. New coupon added to the team.
A new team leader was appointed: Crab Cakes.
Third Mission:
Waypoint: Carmel Middle School
Estimated distance: 2 miles.
Time Limit Chosen: 30 minutes
Route: Take Fairview to Colony. Right on Colony. Left on Carmel. Right on Camilla. End at CMS.
Actual Time: 37 minutes :: TIME HACK FAILED
When we made the turn onto Camilla, our time hack was already failed. Dora was killed off and added to the Team’s load as punishment for missing the time hack. As we know, The Hoff likes to pick up men, so he leaped at the chance to carry Dora for the rest of the way.
Arrived at COT – 0615
Moleskin:
- Good work out there, everyone. I hope you enjoyed mixing it up a little bit today.
- This workout was not as hard physically as some other workouts, but it was designed to give you a taste of how a challenge will run. Today was less exercise, more training.
- In a challenge, Your team will move in formation, and various team leaders will be appointed throughout the evolution. You will not have a map during a challenge, but I thought it would be helpful since most people may not know the area that well.
- When the map was sent out, it was indicated that it was “for your use”. I 100% expected that nobody would bring a printed copy, but Clueless proved me wrong. He had his map fully laminated and printed on both sides. This guy’s experience in various types of adventure races and challenges shows!
Announcements:
- SPEARHEAD Civil War is coming up on Feb 15th. We need HCs to this event! Let us know if you will participate.
- Cadre Lou has been announced as the cadre for 2/7 GRC and 2/8 GRL. This is an awesome opportunity that you may not want to miss.
Cold Chillin’ At the Maul
> 13 Pax showed at the Maul this chilly morning, a few stragglers thought about fartsacking but they listened to their consciences and joined in for some pain (better late than never)
>
> The Thang:
>
> Q promised lots of movement and that is what we got
>
> -SSH X25, IW X20, Mountain Climbers X20, Merkins X20.
> -10 additional SSH to welcome the late comers and get them warmed up.
>
> Mosey to the Cantina
> -Merkins X15 run to the island 10 burpees and run back with plank o rama in between
> -Round 2 wise arm merkins, run with 10 burpees at the island and back, southern gentleman and northern aggressor in between
> -Round 3 diamond merkins X10 run, 5 burpees and back with star plank at the end
>
> Mosey to the fountain for 2 groups
>
> Group 1 runs both buildings while group 2 does dips, flapjack
> 1 runs while 2 does slow deep squats and flapjack
> Group one runs one building while 2 does jump ups, flapjack
> Last time one runs while 2 does ab knee ups and flap jack
>
> Mosey to behind target for peoples chair with air presses, round two was deeper peoples chair with air presses X20
>
> to the speed bumps:
> Lunge walk to the first, 10 carolina dry docks then bear crawl to next speed bump, continue until the end.
>
> Protractor until all finish
>
> Next was some hill work. Up the hill for Jack Webb up to 5 reps with 20 presses. (PAX was not fooled even though Q tried to throw everyone off by saying 3X4 =9)
> Down the hill to the bottom for Jack Webb in reverse (4 down to 1 merkins with air presses)
>
> Mosey to the start for Mary led by Mighty Mite.
>
> Tclaps to the PAX for braving the cold. Special Tclaps to Tiger Rag who sported only black silk boxers and an orange T shirt.
Posted on behalf of Fish Taco