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
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
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
Mosey to shelter for an upper body pyramid
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:
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
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:
Grab some rocks and line up on the field. Run to each trash can and perform called exercise, there and back:
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.
Stay with your partner for some push and pull work.
More four corners in the front parking lot:
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
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
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.
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)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:
Off to conquer new territory…
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…
Run back to the Chipotle parking lot. Stop for Merkins – 15 IC
Run to the CCHS student parking lot and circle up:
Line up on the island. Sprint to next island and back x2. Circle back up:
Line up on the island. Sprint to next island and back x2. Circle back up and on your six:
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:
Announcements
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
9’s on G-Mother Mtn. Partner up, size matters
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.
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.
Mary
Line up along the goal line
Bleacher run with called exerc at the bottom
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
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