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.
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.