Party Crasher
A dozen hearty SOBs (Sons of Ballantyne) posted to continue the celebration of a great Panthers victory, and kick off our week with a solid workout. Setting foot on the Elon campus for the first time the morning of the workout, YHC felt like an unexpected guest, but at least I brought my own kettlebell-
The Thang
Warm up jog around the entry drive, back to the parking lot.
SSH x 25
Goblet Squat x 20
Merkins, Left hand on bell x 10 (Ten was enough for the Panthers, so a good theme for the morning)
Merkins Right hand on bell x 10
Two-hand kb swing x 10
Mosey down to field 1 with bells
Partner Chase-Partner 1 lies on his back, at “Go” gets up and chases down Partner 2 across width of field.
Flapjack back to start
From goal line, Partner 1 farmer carries both kb’s, Partner 2 does 10 Merkins and chases him down. Pass kb’s, flapjack to far goal line and back.
Mosey outside fence
Side lunge walk facing field about 20 yards, facing away from field another 20 yards.
Hamburger Hill
Kettlebell bear crawl up hill, Lunge walk down. 10 Merkins at bottom.
Repeat, with 10 Diamonds at bottom.
Kettlebell bear crawl back to top.
Mosey to Jungle Gym
Stations
10 Chin Ups, 10 Step Ups w KB, 10 Dips w KB. Cycle thru stations, rinse and repeat.
Hoist KBs overhead (disclaimer) meander to school wall.
People’s Chair w KB in lap, Recover.
People’s Chair w KB held out at arm’s length, Recover.
Bicycle x 30
People’s Chair w KB overhead, Recover.
LBCs x 30
KB Curls x 10
10 Burpees OYO
Overhead Press x 10
Two Arm Swings x 10
10 Burpees OYO
Figure 8 x 10
Two Hand Swing x 10
Mosey back to lot for COT
Moleskin
I can’t believe it’s taken me this long to join the men of Foxhole for a workout. DMZ is close to home, but this is a strong group and I look forward to coming back. If I hadn’t joined the 26 Pax at Fox and Hound last night, I might not have known this was a gear workout! Thanks for the heads-up-
YHC was humbly grateful to join the ranks, and would be honored to Q anytime Market Timer and Honey Bee need cover.
Aye!
Announcements
Thunder Road this Saturday: 80+ Pax will be out running either the Half or Full Marathon. Please make time to cheer the men on.
Convergence January 4 in Ft Mill for 5k to raise funds for Substance Abuse, to honor the memory of our own Rock Thrill’s brother Joe Davis. Here is a link
http://joedavisrun.racesonline.com/index.cfm?fuseaction=site.display&page_id=6332
Be sure to use code F3 at checkout to get price down to $20 and track our participation.
A Smoker- Lower then Upper
Jack Squat (Jack Webb for the legs): (n+1) Squat to Jump Knee Tucks / 4(n+1) Squats, where n = (0 to 7). Ouch!
Grab a rock, mosey to the school wall,
People’s chair with rock squeezed between legs (30 sec)
Lunge walk out, toy solider (high kicks) back
People’s chair with resistance, legs pushing out (30 sec)
Backwards lunge walk out, toy solider (high kicks) back
Good Mornings with rock x 20
People’s chair with rock again (1 min)
Back to field for Mary: LBC x 30, Slow Bicycle x 10, Roselita x 20, Flutter kick x 20
Busch’s Half:
Choose your partner wisely!
Where is the moderate workout, again?
6 pax shook off the #fartsack to move some iron and sharpen themselves.
The Thang:
COP:
- Baby jog around the 1/8 mile track
- SSH – 12
- IW – 12
Mosey to YHC’s car for various coupons and continue on to the playground but very little playing.
Circuit 1:
- Pullups – AMRAP + 2
- Goblet Squats – 15 (choosing from the vast selection of KB’s and DB’s)
- Situps – 15
- Rinse & repeat x3
Jog around the baseball field and gather up outside of 1st base.
Circuit 2:
- Dragon walks to midfield (may sub in Frog Jumps, if needed)
- Crab walks to 3rd base
- Reverse bear crawl back to midfield
- Bear crawl to 1st base
- Audible – YHC had planned 3 circuits; however the field felt larger than it appears. Let’s go do other fun stuff! Frog jumps to midfield on the way back to playground.
Circuit 3:
- Thrusters – 15 (like a goblet squat with a press overhead)
- Derkins – 15 (or AMRAP)
- Supine Rows – 15
- Rinse & repeat x3
Jog around & thru baseball field to catch our breath
Circuit 4:
- Jump Squats – 15
- 2-hand swing – 15
- Toe touches – 15 (pax noted that we finally had a chance to catch our breath. much needed.)
- Rinse & repeat x2 (planned for 3, but YHC audibled to make sure we had time for the other fun & games. the weinke must be obeyed.)
Jog around & thru the baseball field
Circuit 5:
- Decline CDD – 10 (feet on fence, focus on shoulders – modify as needed)
- Burpees – 5
- Sumo Deadlift High Pull – 10
- Rinse & repeat x3
Mary:
- Roman Twist – 12
- Freddie Mercury – 12
- Dolly – 12
- Flutter – 12
- LBC – 12
3 minutes left – People’s Chair, Plankorama, People’s Chair
COT
Announcements:
- Football party – tomorrow, Fox & Hound Ballantyne, 3pm
- Christmas party – Dec 7, Tiger Rag’s house
Moleskin:
Great work today! Not a lot of mumblechatter today, more attributable to the lack of O2 than the small number of pax. YHC had planned on low reps in an attempt to moderate the workload, but we still moved a lot of weight. #smoked Need to intensify the moderation, although most pax did a good job of modifying as needed, which is/was strongly encouraged.
Upholding the Area51 #fashionpolice tradition, pax ranged from shorts and tee shirt only (#polarbearplungecandidate) to YHC, who overdressed with 2 layers top and bottom, which were quickly shed, getting down to a more acceptable short/leggings & long sleeve w fleece. Everyone left with their man cards intact.
Keep coming out, pushing yourself, and modifying as necessary. You’ll improve your fitness and have a lot of fun in the process.
Thanks as always for the opportunity to lead today. It’s an honor.
The Kettle Bell Always Wins – In Tribute to USMC’s 238th B-Day
In tribute to USMC, 7 dedicated PAX came out in below freezing temperatures for a dose of pain at Olympus. All rounds were set up to hit 238 reps.
Today’s routine was summarized by BLC when talking to our FNG. “I like basketball because I get a good feeling inside when I score points and beat you, but with this, I don’t get a good feeling at all…I can’t win” – FNG Bryan Sparks (Chicken Wing). “Dude, the kettle bell always wins”- BLC
The Thang
WARM UP:
10 Burpees
1/4 Mile Run
Steel Jacks x 25
IW x 25
Around The World Left x 25
Around the World Right x 25
Burpee Squat Thrusts x 6
10 Exercises For a Total of 238 Reps to Celebrate USMC 238th Birthday
1 Handed Alternating Swing x23
Cleans x 23
Monkey Humpers x 23
Jump Ups on Curb x 23
Calf Raises on Curb x 23
Goblet Squat x 23
Snatch Press x 23
Overhead Press x 23
Upright Rows x 23
Merkins x 8 plus 7 more for the number of PAX x 15
REPS: 238
1/4 Mile Run
Round 2:
Monkey Humpers x 46
Jump Ups on Curb x 46
Calf Raises on Curb x 30
Goblet Squat x 29
Overhead Press x 29
Upright Rows x 23
Merkins x 30
REPS: 238
1/4 Mile Run
–Mosey to Track/Partner Up
Round3:
P1 Run 100 yards / P2 perform bicep curls until P1 returns, flapjack until 125 reps reached
P1 Run 100 yards / P2 perform tricep curls untl P1 returns, flapjack until 103 reps reached
REPS: 238
P1 Bear Crawl around track/P2 Does LBC’s w/KB and then catches P1 while carrying KB until one lap around track is completed.
TUG OF WAR x 3 rounds
Team 1: Hoff, BLC, Chicken Wing; Team 2: Steamroller, Gullah, Yankee, Southpaw
Losing Team run lap with merkins every pole marker
COT
Moleskin:
Outstanding work today. We mixed in a lot more cardio this week, but for some reason it still felt like a total body muscle beat down! T-Claps to our FNG (Chicken Wing) today as he was up until 03:00 last night and still came out this morning and completely crushed it like an F3 vet! #beastmode. Also, our FNG from last week came out again this week and killed it out there for a second week in a row. I think we may have head locked another meat head and he is quickly becoming on the list of the founding members of Olympus.
Yankee and BLC…always bringing it each week and joining the list of founding members as well. Yankee doesn’t miss a beat out there and BLC is reliable, durable and tough as hell. Also, Southpaw might have won the medal today for best overall work. That young man is silent but deadly!
Gullah and I appreciate everyone who came out to Olympus and hope to see more join the fun/pain in the future. As always, it was an honor to work with such exceptional men as we continue making each other stronger and stronger.
Respectfully, The Hoff and Gullah
Slow to Anger
The Thang:
Q: Flacco
Mosey right on walking the path
At first drill bit marker – switch to high knees
At second drill bit marker – switch to butt kicks
At third drill bit marker – hang a left to circle up.
COP:
Slow squats (20x), Imperial Walkers (20x), Flap Jack Merkins (15x), Mountain Climbers (20x), Peter Parkers (20x)
Q: Deacon
Mosey to the soccer-field for pyramid runs.
– Round 1 (Run Right): LBCs, Diamond Merkins, Burpees (increments of 5 repetitions to 20 and then back down until finished)
– Round 2 (Run Left): Rosalettas, Wide Arm Merkins, Donkey Kicks (increments of 5 repetitions to 20 and then back down until finished)
Line up along the trees near the sidewalk for pain stations.
Round 1:
– First station = Power skip
– Second station = lunge walk
– Third station = Power skip
– Fourth station = Lunge walk
Round 2:
– First station = Psycho bear crawl
– Second station= Cave man walk
– Third station= Psycho bear crawl
– Fourth station = Cave man walk
Mosey past the playground:
COP
Star Jacks (15x),Mack tar jies (15x), Carolina Dry Docks (15x), Oblique Ups (15x), Jumping Squats(15x), V Ups (15x)
COT
Moleskin:
The bible teaches us to be slow anger. See the verse below for reference.
Proverbs 16:32 ” Whoever is slow to anger is better than the mighty, and he who rules his spirit than he who takes a city.”
Until the next time, challenge yourself to be patient and to be the calming voice for others.
See you in the gloom!
Fancy
“Fancy leading Kevlar next week?” This is apparently how they speak across the pond and probably not an insignificant contributor to why they got kicked in the bollocks by a bunch of pilgrims some time back. So while Bulldog gets bladdered pounding mojitos on his Euro-coddled fourth vacation this year, sixteen hard-working ‘Mericans moved stone and steel. Nothing fancy about it.
Or fun, either. It was supposed to be a #FunFriday workout but things got sideways yesterday while preparing the elaborate Weinke, so we’ll just save that one for another time. Plan B was perhaps too predictable: I am becoming to plates what Gallagher is to watermelons….
First, though, we made fun of Semi-Gloss’s outfit, then agitated the fleshy parts with SSH, I-Walkers and slow squats. Threw some ninja-like jump and turn squats in there just for for kicks, then moseyed to rock piles for, as one would expect, a rock. Not for running but of sufficient size for curls and such. Most pax chose a respectably sized stone. Others, not so much….And with that we enter the portion of the backblast where we mock and deride the pax who chose rather modest portions of the earth’s crust. Brown and Frost Bite: you are hereby mocked and derided in a transparent attempt to boost our tenuous masculinity.
Back to the action–with rocks in hand we did 3 rounds of curls and extensions:
- Standard x 30 sec
- AMRAP Speed round x 30 sec
- Static hold x 30 sec
Mixed in some merkins between rounds.
With bis and tris thus engorged, we moved to your basic hairburner progression: Two or three pax per station–out and back x3. Like burpees and tractable urination, hairburners do not get easier over time. Horse Head found himself feeding the baby birds in the grass and poor Silver Bullet–on his second time posting, he’s gotten hairburners as many times. Unfortunate, that. Meanwhile, Radar, Spackler, Swiss Miss and others were flying. I think Brown had the 5 pound plates.
Followed up with inch worms (each pax x 2) and rock work, then more hairburners (out and back x 3). Returned rocks, circled up for stop motion flutter and dolly, then called it a day. It was a pleasure.
Announcements
MUD RUN – You have until Nov. 13–this coming Wednesday–to sign up for the spring Mud Run. Two important things to note:
__You need to sign up through the form on the F3 site: http://f3nation.com/2013/11/01/spring-14-mud-run-registration-is-open/. Do that now. Do not wait.
__Even if you don’t have a team, SIGN UP NOW. You will have time to get a team together with the same goals and like abdominal profiles.
FOX AND HOUND The #Dancin’Nebraskan has put together another great 2nd F opportunity watching the Panthers this Sunday at the Fox and the Hound in Ballantyne, from 3 pm until… 2.0’s are not unwelcome just use discretion, as ale-fueled men may be prone to spontaneous outbursts of profanity.
JAN 4 CONVERGENCE AND 5K 51 and others will converge on The Fort Saturday, Jan 4, and run the 5k at 9am. Details and sign up here: http://f3nation.com/2013/10/20/convergence-and-5k-run/
(Sweat) Suit Up, Gentlemen!
26 men gathered at CCHS on this Friday morning to flat out get after it. Here’s what we did.
The Thang
Run the long way around the football field to the right side parking lot for COP:
- Slow squat – 20
- Merkins – 20 (IC)
- IWs – 20 (IC)
- Diamond merkins – 10 (IC)
- SSHs – 20 (IC)
- Wide-arm merkins – 20 (IC)
- LBCs – 20 (IC)
- Narrow merkins – 10 (IC)
Run to the square parking lot behind the activity buses and break into four groups for some four corners:
- Round 1: 10 burpees at each corner. Lunge walks in between on two opposite sides. Squat pivots in between on the other two opposite sides.
- Round 2: 10 hand release merkins at each corner. Lunge walks in between on two opposite sides. Squat pivots in between on the other two opposite sides.
Run from the square parking lot to the bottom of the hill at the aquatic center lot for more fun:
- Mission impossible – 20 seconds
- Peter parkers – 10 (IC)
- Mission impossible peter parkers – 10 (IC)
- Sprint to the top, mosey back down
- Stop motion lunge walk (on Q count), sprint to the top, mosey back down
- Stop motion squat pivots (on Q count), hold for Long Distance 10 count, sprint to the top, mosey back down
- CDDs – 15 (IC)
- Sprint to the top, mosey back down
- Flutter kicks – 20 (IC)
- Sprint to the top
Mosey to the back parking lot of the hospice center for Mary:
- Dollies – 20 (IC); hold it, spread ’em, together, repeat
- Exploding merkins – 10, on Q count
- Rosalitas – 20 (IC)
- Groiners – 15, on Q count
- LBCs – 20 (IC)
- Burpees – 10 (OYO)
- Elbow plank with multiple 10 counts
Take the long way around back to the start for COT.
Moleskin
- Judging from this rag tag crew, a return to chilly temperatures had the most of the Pax pulling out anything from the back of closets or from attic boxes to put on that might be warm…most of the Pax, save two that is.
- First, Long Distance emerged from his vehicle this morning in a brand new Reebok sweat suit…grey jacket with yellow stripes down each side, along with matching britches…backwards mesh hat and striped tube socks a distant memory…in their place, this new, dapper workout look. The man shamed us all and rubbed it in with a shout of “Suffer!” during his extended 10-count in the stop motion squat pivots…good looks have already gone to his head.
- Second, Leroy showed up all #GQ with the collared polo shirt buttoned all the way to the top. While it was underneath a long-sleeve t-shirt, there was no way to hide keen fashion sense…nor the disappointment of the rest of the Pax who showed up in old t-shirts worn over a simple long sleeve Under Armour.
- Runstopper, with his burpee and hand release merkin prowess, literally ran circles around us in the four corners…it had several of the Heels in the group reminiscing about the good ole days of Coach Smith watching Phil Ford drain the clock in a 19-17 UNC victory.
- Mission impossible peter parkers are hard.
- Kotters to Centurion site Q Escargot after some time on the IR. Great to have you back in the gloom brother!
- Solid work out there by all. Always an honor to lead such a great group of men.
- Great send off into our day by Hops.
Announcements
- Marine Corp birthday convergence this Sunday – 0700 at MPHS.
- Panther football this Sunday – 1500 at Fox & Hound Ballantyne
- Only 5 days remain to sign up for the Spring Mud Run – JUST DO IT!!
- Joe Davis (Rock Thrill’s brother) Memorial convergence and 5K in Fort Mill – 0700 on January 4th. Sign up. Comment on the web site.
Proverbs 17 (Game Plan)
We revisited the purpose of the Proverbs prior to reading the verses this morning.
The word “Proverb” originates from the Hebrews and means “to rule or to govern.” Solomon wrote the Proverbs to provide the people of Israel with divine wisdom and moral instruction.
The PAX identified the following takeaways from today’s readings.
——————————————————————————————————————————-
Proverbs 17:5 ~ Whoever mocks the poor insults his Maker; he who is glad at calamity will not go unpunished.
Takeaway ~ Be fair to all of God’s people. Mocking people who are poor, weak or different is mocking God who created all of us.
—————————————————————————————————————————
Proverbs 17:8 ~ A bribe is like a magic stone in the eyes of the one who gives it; wherever he turns he prospers.
Takeaway ~ The bible condones bribes as stated in Exodus 23:8 And you shall take no bribe, for a bribe blinds the clear-sighted.
—————————————————————————————————————————
Proverbs 17:24 ~ The discerning sets his face toward wisdom, but the eyes of a fool are on the ends of the earth.
Takeaway ~ Are we focused on God’s wisdom? Reassess your goals to ensure they are aligned with the eternal game plan.
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Please visit http://www.biblegateway.com/passage/?search=Proverbs%2017&version=ESV
Have a great weekend and prepare your minds/hearts to review Proverbs 18 next Friday!
~ Deacon
A New Level
(Ed.’s Note: If you’re on the fence about coming over and trying out SPEARHEAD, don’t be. It’s a somewhat different workout format, and really is a lot of fun, but if you can handle any other F3 workout, you’re more than capable of crushing it out on the fields with us. You don’t even need a ruck. We’d love to have you!)
Sick Q delivers sick workout to 7 pax…it was sick.
Meet up on the field, lie out the toys, pop the Pantera tape in, hit play and…
#dowork
400 meter warm up mosey.
Return to sideline for…
Station work:
– Decline Merkin Walk
– Ruck Curls
– Merkins on kbells
– Ruck Tricep Press
– Man-maker Merkins w/10lb. dbells
– Overhead Ruck Lunge
– Front Ruck Squat
One pax traverses the two sideline benches on a Decline Merkin Walk while the rest of the pax do AMRAP at the other 6 stations. 2 complete rounds of all 7 exercises, no rest between sets. Approximately 60 seconds on each station…with Music Trivia for extra credit.
Move to 50 yard line with rucks and set up for evolutions. Do the following for time, as many as possible.
– 20x ruck cleans
– 20x ruck situps
– 240 yard sprint with ruck
– Rinse. Repeat.
Grab toys and head back to the parking lot for COT.
AAR/Moleskin
Coming off a seven-day cold and still hacking up chain link fence parts YHC was smoked before the smokin’ even started. 45 minutes of self-inflicted sad times. But the pax looked lean and mean in their winter gloom gear and were chewing up the work and spitting it back out on the field time and again.
Strong work on the evolutions by everyone. YHC was able to complete 3 evolutions in the allotted time, but I know every single other pax did more than that…way more in some cases. Impressive. Feel free to boast in the comments of the number of evolutions you completed. You earned the right.
Great to be back out with my SPEARHEAD brothers again, it’s been too long. Thanks for bearing with me through a tough Q.
Trivia
Here’s today’s extra credit music trivia. Correct answers earned the pax a warm and fuzzy feeling.
– What state does the band Pantera hail from. (Texas)
– What city does the lead singer hail from. (New Orleans)
– T/F Pantera got their start as a glam metal band. (True)
– T/F The name Pantera means “heavy metal” in Spanish. (False, it means panther)
– T/F The original members of Pantera are planning a reunion tour for February of 2014. (False, their original guitarist, Darrell Abbott, died in 2007 after being shot by a mentally unstable fan during a performance)
Announcements
USMC Birthday/Veterans Day Ruck in NoCo on Sunday 11/10. See The Hoff for details. All are welcome, ruck or no ruck.
By The Standard,
Dora
Clear Skies, One Cop, and plenty of Sauce.
9 men rose early to hit the pavement this morning.
The Thang
Short Loop around the field 1 and center up at field 2.
SSH x 25 IC
Imperial Walker x 25 IC
Merkins x 20 IC
Slow Squat x 20
Mosey to first Corner of field 2
25 Merkins OYO
Side Shuffle to long-end corner
25 Wide-arm Merkins OYO
Bear-Crawl or Lunge-Walk To short corner
25 Diamond Merkins OYO
Opposite Side-Shuffle to Far Corner
25 CDD OYO
Mosey to playgound
10 pullups
10 Dips
10 Step-ups (each leg)
Repeato
Plank when done. with RAH, RLH, Normal, LAH, LLH, Normal, Six inches
Mosey to the People’s Corner
People’s Chair for 1 minute
10 seconds of Deep Chair
Repeat
Balls to the wall 30 seconds
Balls to the wall 30 seconds with 5 push-ups
Mosey to some fire lane wording
Dragon-Crawl from Lane->Fire
5 Burpees
1 minute continuous 4 count bicyle and 4 count hells to heaven
30 seconds of half-burpee (plank to squat)
Repeat for 3 rounds (crowd pleaser)
Mosey to parking lot for Mary
Feet don’t rest start with 6 inches
Slow Dolly x 25
Slow Flutter x 25
Slow Rosalita x 25
Protractor
LBC x 30
Mason Twist x 20
J-Lo x 10
Moleskin
With cop nearby we thought there might be some blue lights from the strange lamp lights on the field (Long Distance).
This was YHC’s FTQ at Rebel Yell. He didn’t want to leave anything on the table so it was broughten!
TR asked if hands should be placed on hips during side shuffle. Answer: YES! If you are feeling saucy! He also said something about # of reps during the merkin corners. Pretty sure YHC was breathing to hard to hear that one.
Everyone missed YHCs one-handed BTTW attempt to read the time. He sees a new twist on next Q.
Everyone did a great job this morning enjoying that last few days of 50F. No complaints!
Announcements
Panthers v. 49ers
Christmas Party
Joe Davis Convergence and 5k