It just got real in the Foxhole – Shovel Flag Complete
With the black paint still drying, the newly created Foxhole Shovel Flag was firmly planted in the soil of Elon Park Elementary and 10 men including 1 FNG (John) headed out into the gloom to put a downPAINment on the week.
Here’s The Thang:
Warmup – Leave the Bells
– Jog around parking lot
– SSH x 50
– IW x 20
– Backward Lunge x 20
– Toe Touches x 10
Grab the bells and head to the cones and line up
– Lunge walk with KB overhead press x 25 yds
Line up in two lines facing each other
– From one gate to the next, perform travelling 2 hand swing
– 2 lines moved in unison facing each other (requires some trust in your partner not to sling their bell at your face)
– When the next gate was reached, rinse and repeat back to original gate
Mosey to playground and partner up with size mattering
– Partner 1: Flexed arm hang (yes Mr. Reagan we remember how)
– Partner 2: 3 clean and press with each arm
– Flapjack through 3 sets
– Plank-o-rama while everyone regroups
Mosey to back lot and line up – keeping partners
– Partner 1: Merkin renegade rows w/ 2 KB (found that some KB are flatter than others – Mic Check took a nose dive halfway through the second set)
– Partner 2: Run 2 B-ball courts and back
– Repeat until 30 cumulative merkin-rows were completed
– Partner 1: 2 KB Overhead Press
– Partner 2: Caraoka 2 B-ball courts and back
– Repeat until 40 cumulative presses completed
– Partner 1: 2 KB Bicep Curls w/ Squat if you got it (Frehley’s intended only 1 KB but there was no stopping once PAX got going)
– Partner 2: Backward run down and back
– Repeat until each partner does 2 sets
Time for some Mary – Circle it up
– LBC with KB x 40
– KB overhead to touch the toes x 20
– Freddie Mercury (no KB) x 40
– Mason Twist x 20
– Superman x ??? w/ an impromptu singing of the Greatest American Hero song by Frehley’s
Mosey back toward cars with a stop on the wall for some people’s chair
– Set 1: Ball dragger (KB hanging down) x 1 minute
– Set 2: Upright rows x 45 sec
– Set 3: Overhead KB press x 30 sec
Return to cars for some air squats to close out into COT
Moleskin:
– FNG Pebbles (John) made a strong showing this morning showing up to a gear workout on his first post. Not sure if he will be thanking or hating his friends Loogie, Mic Check, and The Worm for bringing him out for the beat down. He did great though and we look forward to seeing him again in the gloom.
– It was great to be back in the gloom today with my brothers. Just one week away and YHC remembered what it was like when F3 was not in the weekly routine. I appreciate the fitness, fellowship, and faith you men provide on a daily basis and thank you for the opportunity to lead. Aye!
– Please remember Haggis who is out of the workout rotation this week while he is recuperating. We will welcome him back next week. Chipotle has the Q at Bagpipes tomorrow. Show up and get worked.
Climbing Down #Old100
Having designed a Panther victory workout, I was forced to return to an old standby for our workout. The beautiful thing was that it forced us to keep count in our heads, thereby reducing the mumblechatter and bellyaching. So I took my frustration out on the PAX.
The Thang:
Mosey to the Carmel Fields
Warmup: 25xSSH, 20xSquats, 20xMuddyMerkins
Mosey to ChurchAtCLT campus
The Old100 (1 mini-lap after each set)
100–Squats
90–Mtn. Climbers
80–Walking Lunges
70–Windmill Planks
60–BroadJumps
Plank–NMLB
Mosey to the CaC courtyard
50–dips
40–dry docks
30–Knee ups
20–Handrelease merkins
10–burpees
Plank-NMLB
Halftime: (No Lap)
50–Squats
45–Mtn. Climbers
40–Walking Lunges
35–Plank Windmills
30–BroadJumps
25–dips
20–drydocks
15–kneeups
10–handrelease merkins
5–burpees
Mary:
25xLBCs, 20xDollys, 20xRoselitas, 6inch
Moleskin
When I grabbed my shoes this AM, I discovered they were still soaking wet from the awesome Saturday Murph workout. So I had to go dig up my mud run shoes.
The last arrival redirected our initial launch out onto the fields of Carmel Park. From the mumble sounds like Hamlet found some residual puddles to do merkins in.
Rerunning this workout south of the border, the PAX of Area51 were more focused on the counting then the hecklers at Bandit.
I was impressed by the PAX who pushed themselves through this beatdown style of workout. The laps and high reps begin to add up, but everyone pushed hard.
In fact, I O2-deprived myself that I during COT when a guy introduced himself as “New Guy” I assumed that was his nickname and was about to close up shop. Thanks to Hops for the arbitrary 80s TV show recall when #NewGuy announced his name to be Blair (well we know who Hops had a crush on from FoL).
And don’t worry Skywalker, I won’t call you out for fartsacking this workout.
Announcements:
Run N Gun launches at Carmel Middle School. Paced 5k plus Tibata.
Singing in the Rain (Posted on behalf of Floor Slapper)
(Posted on behalf of Floor Slapper)
10 dedicated gentlemen braved the rain and completed the Murph workout. Actually, the rain held off until Tool Time’s late arrival which brought the heavy rain and wind. Here’s what transpired:
Jog over to teacher’s parking lot for COP:
- SSH x 20 (IC)
- IW x 20 (IC)
- Squats x 20 (IC)
- Merkins x 15 (IC)
Enough of a warm-up, let’s get to the main event:
- 1 mile run (run to the fire station and through the back entrance of neighborhood & then back to playground)
10 sets of 10/20/30 reps of the following:
- 100 pull-ups
- 200 merkins
- 300 squats
Finish it up with:
- 1 mile run (same route)
- With the premiere of “Lone Survivor” on everyone’s mind, PAX that returned early headed back out to regroup with those still out on the route to finish up the run #NOMANLEFTBEHIND #BROTHERHOOD
Still have 20 minutes left so hit the parking lot for 6 MOM:
- LBCs x 20 (IC)
- Dolly x 20 (IC)
- Mason Twist x 20 (IC)
- Freddie Mercury x 20 (IC)
Head over to front of school for PC:
- PC x 60 sec (w/ Air Presses, drop ’em 3 inches, etc)
- Decline Merkins x 20 (OYO)
- PC x 60 sec
Mosey over to track for 4 corners:
- 1 lap around track with 10 Frog Kicks, 10 Jump Squats, 10 Merkins, & 10 Burpees at the corners
3/4 sprint back to the launch point
Finish with lunge walk musical chairs until everyone found a spot in COT
Moleskin:
- This morning’s workout was definitely conducted in the GLOOM. Not a dry spot to be found after the past 24 hours of heavy rainfall & PAX quickly found themselves in deluge 5-10 minutes into the workout as the skies let loose another round of showers. Fortunately, lightening stayed off in the distance.
- Fraiser, Lobster Roll & Alf led the PAX on the 1 mile bookend runs for the Murph.
- Strong effort by all the PAX on the circuit work to quickly complete the 100/200/300 reps at the playground.
- Floor Slapper called for one more exercise, Squats, as he headed over to his car to grab his phone to record who was in attendance. PAX must have thought this one was optional as all declined the invitation.
- Several of the PAX enjoyed some 2nd F at Dunkin Donuts afterwards.
Announcements:
- Let Baracus know your interest level (None, Maybe, Looking Forward to It) in participating in Blue Ridge Relay next September.
- Check weekly e-mail and website for additional news.
Oh good. It’s Raining Again.
Written by and posted on behalf of Gummy (QIC)
Warmup
Celebrating LT Michael P. Murphy
10 brave pax came into the gloom for Stonehenge. Like the rest of F3 Nation, we honored LT Michael P. Murphy (Navy SEAL KIA 6/28/2005) by doing his signature workout – MURPH. This patriot was awarded the Medal of Honor in 2007 and is a testament to the strength, courage and bravery displayed by our military every day. It was a tough workout but due to such a solid effort by the pax, we had time for some bonus work.
The Thang
Jog to parking lot adjacent to Ledge Lake
COP
– Burpees OYO x 5
– Imperial Walker x 15
Jog to lake for MURPH workout
MURPH
– Run 1 mile
– Pull Ups x 100
– Merkins x 200
– Squats x 300
– Run 1 mile
We ran the first mile in formation and in total silence.
We modified the workout to 10 sets each of:
– 10 Pullups
– 20 Merkins
– 30 Squats
Pax alternated LBCs and plank until all finished
The last mile was run at your own pace
We had 20 minutes left and so did the following:
– Dips x 15
– Derkins x 15
– Step ups x 15 each leg
Jog back to launch point
– Flutter x 15
– Merkins x 10
– LBCs x 15
– Merkins x 10
– Dolly x 15
– Merkins x 10
– Burpees x 5
– SSH x 25
Pledge of Allegiance recited to Shovel Flag
COT
Naked Moleskin:
– Kotters to Gumbo. Great to have you back in the gloom. He picked a heck of a day to come back out.
– Great effort by everyone and a great way to remember a true American hero and patriot!
– 0600 start paid off as skies opened up with a downpour – Great time at #Lone Survivor by F3 Nation. A great must see movie!
– Reciting the Pledge of Allegiance was great. Perhaps this can become a new tradition. You can never be too patriotic!
– Nice to see Haggis at coffeeteria. Hope you heal up and get back at it soon.
Announcements:
– Blue Ridge Relay teams forming. F3 Nation had 15 teams in 2013. Let’s get 25 in 2014!
– Lots of 3rdF workouts have started back up. Find one and post!
I leave you with a soldiers prayer I found that seems appropriate.
Soldiers Prayer
I did my duty,
I paid the supreme price.
I pray you’ll remember,
My sacrifice.
My life was short,
I did my best.
God grant me peace,
In eternal rest.
PREBLAST: Olympus to Converge at The Rock for The Murph
We announced this the last 3 Saturdays in a row but in case you didn’t her or see the Tweet…The meatheads of Olympus are set to converge with The Rock on Saturday Jan. 11th @07:00.
Mike, Mike, Mike, Mike, Mike – What day is it?
Q: Who’s happier than a camel on Wednesday?
A: 17 PAX doing Monkey Humpers on the nicest morning of the week. Pickle was especially happy. He forgot his gloves and chose other alternatives to keep his, umm… hands warm.
COP:
Run around school Fire Lane, pull a wet rock out of the drainage ditch and head to the parking lot.
Seal Jacks x 21
IW x 21
Squats x 20
Merkins x 15 hold ’em for:
Mountain Climbers x 15 hold ’em for:
(YHC note: this was about the time when TR and Bulldog finally stopped the mumble chatter. They’re like a couple of old ladies playing bridge)
Plank Jacks x 15
The Thang:
Run the perimeter loop of Covenant. Stopping at each left hand turn for the following:
Jump Squats x20, Monkey Humpers x30, Calf Raises x40 — 6 total stops
Return to your rock and plank-o-rama until the PAX returns
Overhead presses with rock x 50 OYO – run to bus and back
Front raises with rock x 50 OYO – run to bus and back
Grab a partner and wheelbarrow to top of hill, 10 decline merkins for the wheelbarrow, run back down and flapjack.
CDD x 50 OYO – run to bus and back
Flutter with rock press x 15
Dolly with rock press x 15
LBC x 25
Return rocks and head to cars.
Circle up and grunt out some Jack Webb until the time was up. I think we hit 7 Merkins.
Moleskin:
As a courteous gesture to the Kevlar PAX I tried to save the chest and back for tomorrow’s Murph. So legs and shoulders were on the docket today. After the first super set I considered audibling out of the plan for 180 total Monkey Humpers. It sucked. But the PAX can Hump. We powered through it and TR showed a few cars on Covenant Church Ln his best side.
Sometimes when I am working on EHing a guy, I hear myself talk; and my description of what we do sounds absolutely insane. I realized this morning that this might be true when I headed out at 5am with the thermometer @ 39 degrees and steady rain coming down AND I was giddy about how much better the weather had gotten.
I enjoyed the privilege of Q’ing this group. My first time at Kevlar. Bulldog said to draw up something hard and then add more. I hope it delivered.
Thanks to Salt Lick for the send off.
Announcements:
- Some rumors about a movie tonight? I don’t know if anyone has heard about it. Sounds like its full. Bring cash, show up early. If you haven’t responded positively, you probably won’t get into see Lone Survivor but, I hear they a running Steel Magnolia’s in the next theater. A good tear jerker for those PAX too slow to HC.
-Alf
Wield the Plow, Bear the Sword
8 men gathered in the Panera at Carmel/51 for #F3TheStand to discuss Chapter 2 of The Masculine Mandate. Simply, men are called to be men. So…what does that mean? What is the Bible’s mandate for masculine behavior?
The Thang
Man’s Assignment
“The Lord God took the man and put him in the Garden of Eden to work it and to keep it.” – Genesis 2:15
At its core, this verse represents our calling as men…to devote ourselves to working/building and keeping/protecting everything placed into our charge…to enhance, through cultivation and protection, what we’ve been given in order to further glorify the Creator.
Work – Wield the Plow
Adam was called to till and cultivate the garden so that it would grow and bear an abundance of fruit. Our discussion here centered on the fact we are called to work whatever field God have given us…to wield the plow by investing our time, our energies, our ideas and our passions in brining good things into being. As men we should be devoting ourselves to cultivating something worthwhile for the glory of God and the well-being of our fellow men. Here we focused on who are we working for…”Work willingly at whatever you do, as though you were working for the Lord rather than for people. Remember that the Lord will give you an inheritance as your reward, and that the Master you are serving is Christ.” – Colossians 3:23-24
Do what we do sincerely and heartily to please and glorify the Lord. This moved our discussion into the parable of three servants: http://www.biblegateway.com/passage/?search=Matthew+25%3A14-30&version=NLT
We focused on and discussed 4 main points as they related to our mandate.
- Verse 15 – “in proportion to their abilities”…if God has called us, we can accomplish it.
- Verse 21 – the reward for responsible stewardship is greater responsibilities.
- Verses 21 & 23 – the commendation for the servant with 2 talents was the same as for the one with 5 talents…the basis for reward is not how much we have but how faithfully we serve…what we do with who/what has been placed in our charge.
- Verse 26 – “wicked and lazy”…what was given was not enhanced through work and cultivation.
Keep – Bear the Sword
Adam was also placed in the garden to keep it…to guard and protect it. We are to watch over and keep safe all that the Lord has put under our care. We discussed here that men should stand up and be counted when there is danger:
- In our families to make sure they feel secure and at ease
- In our churches to stand for truth and godliness
- In our society to guard against evil and defend our nation
We must bear the sword to preserve the fruits of wielding the plow.
Moleskin
Some quotes from the book that resonated with us this morning:
- “A man’s fingers should be accustomed to working the soil of the human heart – the hearts of those he serves and loves – that he might accomplish some of the most valuable and important work of this life.”
- “God does not desire for men to stand by idly and allow harm, or permit wickedness to exert itself.”
- “Truly great men are servants who give themselves to a worthy cause and leaders who stand for what is right.”
Wonderful discussion this morning men. Champagne and YHC are honored to facilitate as He leads.
Who Thought Up This Workout??
In the balmy, yet wet gloom, 9 of our finest posted.
The Thang
Mosey to track
400 warmup
COP with SSH, IW, Low Slow Squats, & Hand Release Merkins
Mosey to base of Grandma Mtn and partner up
Ladder with pullups at top & burpees at the bottom w/partner-assisted pull-ups PRN
Commencement with 10 pullups at top, 1 burpee at bottom and going up/down ladder until we finished with 10 burps. (Whose idea WAS this anyway?!)
Back to field for 5MOM to goal line for some field work
Karaoke Right & Left 100 yds.
High Knees 50 yds, backward run 50
Lungewalk 50 and something else. YHC can’t remember.
Mosey back to Grandma Mtn
Bearcrawl up her and run down
Back to field for a protracted session of The Protractor led by Stage Coach.
Up/Down the bleacher stairs then run back to parking lot for COT.
Moleskin:
When YHC awoke this morning, he was pleasantly surprised to note that it was 41 degrees outside – almost spring-like weather. And then YHC heard the rain…..rats. Had YHC not HC’d to Q this morning, he might have returned to the fartsack. Knowing that he had to head straight to a breakfast meeting after the beatdown, the thought of sitting for an hour in cold, wet gear was not too appealing. Oh well. The things we do for F3.
So, as we partnered up for the Ladder set during the workout, YHC thought we had an even number of pax there. Knowing that, YHC and Joker partnered up. #OldTimers. Then we hear that there’s an odd man out. WHERE DID HE COME FROM?? So, in the spirit of #IAmThird, YHC offered to be odd man out – letting Joker and our “mystery man” partner up – (I couldn’t tell who he was in the gloom). Then during the explanation of the exercise and as we were getting ready to begin, Joker kept asking, “So, Skywalker, are we still partners?” “No Joker, for the fifth time, you’re partnering up with “mystery man.”
After getting Joker squared away, we began the Ladder. About halfway through the set, several of the pax were cursing YHC about its difficulty. In full disclosure to the pax, YHC was cursing himself. “What was I thinking?! You were on the IR for a month, and you come up with this exercise?!” But also in full disclosure, YHC did steal the exercise from the esteemed Stone Cold. Sam Walton, the founder of WalMart, wrote in his autobiography that none of the ideas that he successfully implemented in his stores were original, he simply stole them from his competitors. #SmartMan.
Thanks for the opportunity to lead this morning.
Announcements
F3/Lone Survivor tonight. Should be some great 2nd F
Watch out for card sharks
The virtual flag was planted and 14 men, glad for the heat wave, showed up for some end of week fun.
The Thang
COP right in the parking area
- SSH X25
- Merkins X20
- Diamonds X10
- IW X15
Circuit work – Three rounds with brick work at one end of football field and jump rope at other end – groups of three trading places with runs between stations and handing off the “baton” that looked like either a jump rope or a brick.
- Round 1 – Alternate curls and shoulder presses
- Round 2 – Man maker merkins
- Round 3 – Squats with bricks out front
Jog to top of aquatic center for some draw poker (the PAX can thank Gunny). Draw a card – Yellow = Bear crawl times number on card with one wild card, Blue = Turkish get-ups times number on the card, Red = burpees X 5, and Green = Partner merkin ladder X number on the card.
- Hops draw – Jackpot right off the get go – Yellow reverse – 10 down hill bear crawls
- Purple haze – Red 4 – 8 turkish get-ups (4 each arm)
- Hops draw – You guessed it – Yellow 4 – 4 up hill bear crawls
- Runstopper draw – Red 4 – Partner merkin ladder to 4
- Q draw – Blue 4 – 4 burpees
- Q draw – Yellow 3 – 3 up hill bear crawls (third one backward thanks to PH audible)
- Q draw – Red 8 – Partner merkin ladder to 8
Job back to parking lot for COT
Naked Moleskin
The pax can thank Gunny for the card game. It was much worse on Monday at DMZ when we did it for about 40 of the 45 minutes. Not sure whose idea it was to use bricks and jump ropes.
Great to have Runstopper back after long hiatus. When is your next Q at Centurion? Also, can’t wait to see you and 2.0 at AG.
Purple haze can’t help himself. Always has to call an audible to make the pax work harder. Last week at fast twitch and now this week at Centurion.
Hops showed how lucky he can be by pulling the very worst card from the deck on the first pull (#onpurposemaybe?). 10 downhill bear crawls to start was aweful and only thing worse would have been to do them last. However, PAX should watch the dealer next time and make sure there is no slight of hand going on.
Announcements:
Corn Hole tournament at Udder’s church to raise funds for a mission trip. Check out the web site for details but I think he said January 18 from noon to 5.
Hops mentiond several Third F opportunities. Check the web site and weekly email for locations and times.
COTS going strong one weekend per month to help those less fortunate. Check out web site if interested in getting involved. F3 Nation is about generating ideas at the site level and using the power of F3 to make an impact by pulling together men of common purpose.
Lone Survivor showing tonight. Check out web site for time and location. You may be able to get a ticket if not signed up but not guarantees.
As always, it was an honor to lead this group of strong men this morning. I am truly blessed.