Site Q’s: The Hoff and Byron.
At Olympus we are honored host a class called Kettle Bell 101 tomorrow morning at 07:00. Byron is a certified Kettle Bell Instructor and has offered to teach the proper kettle bell techiques at the beginning of our workout. The PAX has been asking for guidance on what the proper form is for the main kettle bell exerciese we use weekly at F3 and we’ve answered.
Now is the time to come and learn from one of the best!
The routine will begin with a Hoff warm up, followed by a 10 minute class of KB techniques by professor Byron, followed by a grueling routine that will promise to leave everyone smoked…then of course finished off with a few things from The Hoff.
Hope to see you all out there tomorrow
The Hoff and Byron
In celebration of 100 posts, YHC took the Q and retraced the steps of his very first post. Along the way we stopped for reflection, mumblechatter and some good old fashioned pain.
Note: The * above indicates presence at that first post on May 24th. My heartfelt thanks to you guys for welcoming me into the fold. (Note to Philmont – Chelms was Q the first time you showed up and originally named you something else but I don’t remember what it was)
The Thang
Early start by 1 minute. Already 4 minutes behind schedule. May 24th started 5 minutes early (just ask Runstopper)
Run up Little Ave to parking lot near Panera for COP. YHC narrated points of interest along the way. Not used to running at the front of the pack, but it definitely smelled better up there.
COP
SSH X 30
Burpees – 10
LBC X 30
Burpees – 10
Merkins X 20
Burpees – 10
Mosey to picnic tables at front of CCHS. Between each set, YHC recalled his feelings from that first post:
10 step ups each leg, 10 dips, 10 decline merkins
“At this point I was thinking, what is wrong with these people?”
10 step ups each leg, 15 dips, 15 decline merkins
“At this point I wondered, where are all the chicks?”
10 step ups each leg, 20 dips, 20 decline merkins
“At this point, I just laid face down on the cement and wanted to Cry”
For the final planking-ten-count, YHC threw a nice curve and counted in Roman numerals.
Mosey back to CCHS parking lot for the Devils Workout (6x6x6)
Six stops and six reps of called exercise while running down parking lot and back
Round 1 – Imperial Walkers
Round 2 – Knee ups
Round 3 – Merkins
Round 4 – Mountain climbers
Round 5 – Jumping lunges
Round 6 – Burpees (ouch)
Thanks to Chelms for leading inter-round planks for the overachievers.
Mosey to center of parking lot for some mary and some shoulder work.
Flutter kick X 20
Hold em
High flutter kick x 20
Hold em
Dolly x 20
Hold em
Diamonds x 10
Burpees x 3 (to get to the proper total)
Walmart shuffle back to start.
Several lessons learned about being Q:
– Need to learn how to count consistently. If you want to go to 30, don’t slow down at 20.
– Remember to say Recover, otherwise the masses will mumble.
– Don’t spend so much time looking at your Weinke. Next time just make it up as you go along.
COT:
Started with a few questions YHC asked of the pax, challenging them to remember what’s important: Have you spent more time reading backblasts this week than your Bible? We slap each other on the back and say good job, but do we do that to our kids every day?
Announcements:
Christmas Party Saturday Night @ Tiger Rags.
Joe Davis Resolution Run on Jan 4th. 34:18 is the time to beat if you don’t want to come in last for F3.
Please pray for Libby Jones, a child with Leukemia undergoing chemo and bone marrow transplants.
Consider making donaton to F3 Foundation to suppport holiday party at Billingsville and AG Middle School. See the post on the main page at the web site.
***
Quote: “Time stands still best in the moments that look suspiciously like ordinary life.”
There was nothing ordinary about the twelve fine fellas who joined up with twelve double downers for a forty five minute workout that seemed to last a lot longer…
THE THANG
Burpees while waiting for Fletch and Hairband.
Jog to church lot after lapping back for Hairband.
SSH x 20
IW x 20
Merkin pyramid up to 8 with 5 second holds
Sprint 5 hills
Squats x 20
Lunges x 20
Wide arm merkin pyramid up to 7 with 5 second holds
Sprint 3 hills
Backscratchers x 25
Obliique LBS x 10 each side
Diamond merkin pyramid up to 6 with 5 second holds
Sprint 1 hill
Mosey back to soccer field and partner up
Station 1 – 20 combined burpees and call “move” when done
Station 2 – tractor tire flips
Station 3 – shuttle runs
Station 4 – Carolina dry docks with head in tire
Station 5 – Partner decline merkins on tires with hand slaps
Station 6 – Mirror cone touches
Station 7 – Squat jumps with butt on tire
Station 8 – Russian twists with rock
Station 9 – Tire tri dips
Station 10 – pull ups
Repeato
Line up on end line behind partner
10 nose cone merkins – sprint length of field and partner goes
10 rockhoppers – sprint length of field and partner goes
10 diamond merkins with chest hitting cone – sprint length of field and partner goes
10 squat jumps touching cone on down – sprint length of field and partner goes
10 Turkish get ups alternating arms – sprint length of field and partner goes
10 merkin flys – sprint length of field and partner goes
Mary – 43 flutter kicks
COT
MOLESKIN
When you screech into the parking lot last and you see a group of lads doing burpees at your expense one would think you’d park up and join up with them as soon as humanly possible. That’s what Fletch did. Hairband not so much. Once we tapped out on the impromptu burpee punishment and jogged by Hairbands ride he was still fixing his rock style do and eye liner in the rear view mirror. It took the pax another lap for our guitar hero friend to finally feel that he was ready and looked the part to take to the Kevlar stage.
Moving on after the short man side straddle hops and the imperial “warkers” the pax were warm and ready for a beatdown that seemed to get lost in a time warp. The merkin pyramids (stolen from 49er) were tough on the chest and combined with the hills kept the lungs longing for o2 with even Fletch sucking wind. After three variations of the merkin pyramids and nine hill sprints it was 0542 by my watch – 12 minutes in. We headed to the soccer fields by 0544 and completed the first round of 10 stations by 0556. When time is going slow we go with “Repeato” and 10 more stations were completed by 0607. Plenty of time by GMT standards so some exercises and sprints took us to 0614 leaving a full 60 seconds of 43 flutter kicks representing what I thought was the War Daddy’s age. QIC made the mistake of forgetting that Susudio in his black catsuit had toppled Crabcake for the War Daddy award by topping the 50 barrier. Busch made the call to make up the difference but alas we were finally out of time.
Great to see Geraldo back after his KB injury and also Zip-A-Dee counting aloud after his many ailments! Pleasure leading and have a great weekend fellas!
Bulldog
6 started off and then we found number 7 down by the football field
The Thang:
SSH x 20
IW x 20
Slow Low Squat x 20
Audible- gave Q to The Shore for the infamous Shore Shoulders
Mosey to G-Ma Mountain:
Ladder; 10 Pull-ups at top of G-ma then down for 10 Merkins at bottom of G-ma; then 9, 8, 7, 6, 5 of each. Up and down, Up and down….you get it.
Plank-a-rama
Separate in two team: three stations
1. Staduim stairs
2. Run the track
3. Dips on visitor bench
Do AMRAP until relieved by team mate. 2x around
Mary- In and outs x 20; Slow bicycle x 15; X torture(?) x 20; Dolly x 20; Flutter x 20
Back to G-ma for Bear Crawl up and back down.
100 yd sprint then mosey back to cars.
Moleskin:
Great job today by a small but very hard work pax. YHC had to call a couple audibles due to being a little over ambitious and time management concerns.
Shore shoulders- always a treat, ouch! thanks The Shore for your help.
Welcome FNG Rivet (Seth),a Spandex recruit. Great work out there. Keep coming out, it does get easier.
Sorry to Mr. Brady for taking off a little early. You only missed the warmup and Shore Shoulders.
G-Ma Mountain, she never dissappoints. Baracus threatened to leave if we stayed on her all workout. So YHC had to leave her then come back at the end.
Announcements: Christmas Party this Saturday night at TR’s house. Come on out and have a blast. Ugly sweaters optional.
Mission I’m Possible – Saturdays at 9am, Men’s Shelter workout.
Indian Runs are a great way to start workouts at the beginning of the season. Some of the benefits of Indian Runs are as follows:
The Thang (or what I can recall of it)
Run to the back parking lot:
Warm up:
Indian Backward run with a twist, the last person run to the front regular back and forth the parking lot.
Indian run karaoke style, the last person run to the front regular back and forth the parking lot.
Indian run lounge walk, the last person run to the front knee high back and forth butt kicks
I forgot if we run another round…..
Circle Up: for Marys each person lead one mary and the person leading run back and forth the parking lot, everyone else do burpees then switch to Merkins or your preference
Donkey Kong mandated to do everything in series of 20s. Burpess count on your own, switched with merkins as well on your own.
Mosey to the school wall.
When everybody was comfy, Q decided to do Balls to the Wall.
What a nice 20 countdown!
Peoples chair, with Arms high, and we finally got on overtime.
Mosey to the main parking lot, and Wingman shouted Jailbreak, heck yeah! we jail break!
Moleskin
The weather was a great 60 degrees (did I say on my last backblast that’s about as low as it gets in the tropic? it was great)
It seems like more than one Chief decided to run to the back of the parking lot more like a walk, because those burpees where hurting a lot!
Mighty Might reminded us how good is to be Aye again, by only doing burpees while circle up, rather than switching to Merkins as all of us Old people…..
YHC did not bring a watch as usual, did not even remember it was his commitment to Q the session. Hopefully everybody got enough pain to come back for more!.
Happy Holidays. Thanks for letting me Q.
7 men launched from the greenway promptly at 5:15. As of 5:12, it was only going to be YHC and Soft Pretzel, but as we completed stretching 5 others came out of nowhere like some sort of magic show and hit the ground running.
Rock Thrill EH’ed an FNG into joining us today since he had hill intervals on his training plan anyway for this week. However, his plan was only for one set of the hill intervals so we returned to COT with only 6 PAX and did not get the privilege to bestow an F3 name to him. Strong runner though. I hope we see him out again soon.
The Thang:
The plan was simple. Run 1 mile – run up and down a hill for 10 minutes – run another mile – lay down and do 50 LBC’s – run around a parking lot – run a mile back to hill – run up and down a hill for 10 minutes – run a final mile back to COT.
Sounds easy, right? Well, it wasn’t.
Before starting Haggis threatened that there might be some recycled merlot from him and after the first 4 hill intervals I offered to join him. Alas, I saw no spillage though.
I learned that Fletch, Haggis, and Turkey Leg are beasts of nature and practically flew up the hill. The camaraderie was great though since none of us would have pushed that hard if we were on our own. It hurts too much!
Everyone pushed it to the limit today and as we pulled into COT nearly all had hands on knees trying to recover in the misty gloom.
For YHC, that is what it is all about. It’s what gets us out of bed to run outside on a rainy morning. It’s the camaraderie that comes with pushing each other to the limit each day to become stronger men physically and mentally. Thank you brothers!
Aye!
Announcements:
– Christmas Party on Saturday – sign up for entrees via the evite
– January 4 Convergence and 5k – Running out of time – sign up today! http://f3nation.com/2013/10/20/convergence-and-5k-run/
Imagine walking for 3 miles carrying a sofa, couch or TV…that was basically the weight our beasts carried today at SPEARHEAD
The Thang:
3 Mile loop around Carmel Middle. 5 Men…One who just had 7 hours of tattoo work done the day before (Liquor Cycle) who came out to Ruck but couldnt put the ruck on.
04:45 Launch
06:15 Return
3 Miles covered
COT
Moleskin:
Not much to say here other than Rucking with that much weight over a long distance works so many different muscles in the body. Embrace the suck and just keep moving!
T-Claps to Liquor Cycle for coming out despite not being able to wear the Ruck…most normal people would have used that as an excuse to Fart Sack- Not you brother, you are truly insane and can’t wait for your routine tomorrow.
Strong work by the others as well! Welcome back Schedule C and Chicken Wing. Good to have you back. Angler, not much to say here other than we stand in awe of your strength and determination.
Sound off if you want to comment.
As always, it is an honor Rucking with such fine individuals!
Respectfully,
The Hoff
16 waterproof men arrived at Olde Providence Middle School to complete a Hydra partner post-Thanksgiving calorie burning beatdown before the sun rose.
Mosey to Soccer Field
PRE-COP Ball of Man
COP
SSH x 31
ARM CIRCLES x 10 each way
Slow Good Mornings x 20
Merkin x 20
IWs x 31
Slow Squat x 21 with a 30-sec hold for one rep
THE THANG
PARTNER-UP
P1 Runs to Concessions
P2 Runs to Small Track
FLAPJACK
Partners meet at Soccer Field, initially, then at each crossing for 20 Burpees Combined
ABOVE CIRCUITS REPEATO x3
Plank while waiting to group up.
Jack Webb Pyramid to 5&20
MARY
THE MOLESKINE
This morning started near 60 degrees with a warm cloud covering over the pax heads. It wasn’t long until a light mist became heavier and nicely cooled the thick air. Perfect posting weather. YHC noticed that there wasn’t any mumblechatter which was confirmed by High Tide mid-way through the stations. Mall Cop later commented “unsavory” which was basically the only talk that was heard other than partners calling out burpee counts and the Q calling out “modify if needed”. Either the pax really didn’t get much out of this morning or was quite in the zone, ignoring any pleas, originating between ones ears, to throttle it back. YHC saw none of that and was quite impressed with the focus of all men in today’s gloom.
Great effort by all this morning!! The Q would like to thank all for allowing him to lead. Hoping to see all this Saturday with your M’s too…
ANNOUNCEMENTS
F3 Christmas party THIS SATURDAY AT 7pm at The Lindner’s (Tiger Rag).
-Tents and folding chairs are needed. Please contact Cottonmouth if able to contribute either at @CottonMouthF3 or ehannon@me.com.
-RSVP and check evite details.
Aye!
20 gentlemen gathered at The Maul on a misty, almost muggy December morning.
Met beside the movie theatre and jogged to center parking lot at Stonecrest – circled up for war ups.
Warm ups:
Remained in circle and counted off in two groups of 1&2’s. 1’s ran to fountain wall about 200 yards for 3 exercises all with 15 reps: jump ups, dips, sitting knee ups (abs); the 2,s remained in circle and performed 3 exercises: merkins x 30, LBC’s x 50, lunges x 20 (10 each leg). 1′ s returned to circle and the 2’s ran to knee wall as the groups traded exercises:
Repeated the above for Round 2:
Knee Wall (15 reps): incline merkins x 15, dips x 15, 1-legged squats x 10 ea leg, sitting knee ups x 15.
Circle: merkins x 30, jump ups x 25 (both knees touch hands extended at waist level), dolly x 25 in cadence.
After completing around 2, all gathered in the circle in parking lot for a variety of merkins:
5 merkin exercises @ 10 reps each: wide, regular, narrow, diamonds, Carolina dry docks
All jogged to rear of the mall and performed various exercises between each of the speed bumps extending the length of the building (about 300 yards):Bear crawls, backward run, karaoke, sprints.
Circled up at end of building for Mary with a Merkin Ladder (reps of 2,4,6,8,10,8,6,4,2 between each set of abs all in cadence of 15 to 20: LBCs, dolly, flutter, heels to heaven with dolly, protractor, side knee ups on left and right, bicycle, mason twists
Indian run back to start in 2 lines with a sprint at finish of about 100 yards.
Finished with 1 burpee because we hadn’t done any!!!
Moleskin:
Large winter gathering at The Maul on Wednesday. Apparently the cold weather does keep a few away, but with the spring like temps, all Pax felt safe to crawl out of the sack and put in some work.
Frehley’s is known for his love of merkins and today he delivered his usual chest beating.
I couldn’t help but notice the 20 somethings that seem to be taking over in South Charlotte. These spring chickens were flying around The Maul today seemingly unfazed by any workout thrown their way. (Indian Hill, Crabgrass, Grass Stain, Mighty Mite) It’s good to see and it pushes us old folks to work harder.
It should also be noted that Frehley’s has taken months of grief for his lack of interest in posting backblasts on the site or even knowing how to. He does now have a site log in, but isn’t quite ready to actually post with it yet. Baby steps.
Has anyone seen Chipotle? Perhaps a rename to Fartsack?
Ok running enthusiasts. It’s time again for some hill intervals. Here’s the plan:
1) 5:15 am leave from greenway parking lot (corner of Rea Rd. and Bevington Place)
2) Run 1 mile to base of hill
3) Run fast up hill approximately 8 times in 10 minutes with a recovery jog down each time
4) Continue 1 mile to S. Charlotte Middle – Optional COP
5) Run back 1 mile to hill and repeat 8 hill accents (hard) and decents (recovery)
6) Run 1 mile back to parking lot for COT