Little Baby Hill
Posted on behalf of O’Tannenbaum…
IS THERE A HILL AT THE MATRIX?
Yes, there is! And Eleven disciplined MEN “jumped” up it this morning!
The Thang
Warm up: SSH, Windmill, Merkins, Imperial Walker, Mosey
Field Work: Side Lunges with 2 jumps, kari oke (sp), high knees, butt kicks, one legged jumps, sprints, bear crawl
The Hill: Jump up the hill, 5 burpees, run to school for 10 Donkey Kicks—-5 SETS
Lunges in PKG lot with squat jumps, 5 pull ups, 10 dips–3 SETS
Track: Mosey to track for ladder workout–Merkins & squat jumps
The Wall: 1 minute recovery on the wall
Mary: Finish with LBCs, Dolly, Flutter, and Back Scratcher
Little Baby Moleskin
Floor Slapper was tardy, but legal parking. Tiger Rag (like Tiger Woods) wasn’t present, but we talked about him anyway…
Variety is the spice of life
Burpess, Mirkins and Pull-ups. ‘nuf said
11 Men gathered under the cover of night for the first (of many) early morning frigid workouts in the shadow of Calvary Church.
THE THANG’
COT
SSH x20
-
- Burpees x5
- LBC x20
- Burpees x10
- Imperial Walker x20
- Burpees x15
- Carolina Dry Docks x20
- Burpees x20
- Mirkins x20
- Burpees x15
- Mountain Climbers x20
- Burpees x10
- Dive Bombers x10
- Burpees x5
Jog to Davies Park (.6 mile)
Along way:
5 sets – Mirkins x20
Plank along wall near playground
Extend Right Arm to Wall.. hold for 20 secs. Add left arm for plank hold .20 sec. release
20 Mirkins
4 Sets of following:
- Pull-Ups x20
- Steps Ups/or Squats x20
- Dips x20
- Mirkins x20
Jog back to Calvary,
Along way:
6 sets – Mirkins x20
Done.
Please send prayers out to Mall Cop’s M’s best friend as she goes through a rough time in her life.
7 Pax braved the sub 32 degree temps at #F3DayZero and probably wished they hadn’t…..not only because the workout was treacherous but also because of the visual nightmares they will have this evening from the #greenmorph.
The Thang
Radar emerged from the back of McAlpine Elementary School ready to roll in his green suit with paparazzi snapping pics everywhere. “You can’t see me,” he says. “Let’s roll”. Well wait…now arrives Semi Gloss sliding into the parking lot with just enough time to rip off (literally) his pre 1989 sweat suit and now we are off.
Medium pace jog from McAlpine past the Touchstone Rose.
Indian Run – none of this slow mosey BS – roughly 1.5 miles?
11’s
Run up to the light post – 10 diamond merkins / down to the bottom – 1 squat jump (9:2, 8:3 etc)
Plank work
With the hill located right next to Radar’s house, there conveniently lies a (60-70 lb) punching bag leaning up against the mailbox.
All pax jog with one carrying the bag –
Every 30 seconds – stop and do called exercise x 20 (merkins, CDD etc)
For every car that passed by – 10 burpees which added up to a lot and Q had to rethink strategy because the lack of O2 deprivation was becoming paramount.
Continue to parking lot – one pax ran around the parking lot with the bag while the others – bear crawled backwards – stop – 20 CDD – Sprints. Switch to new pax and more running and fun.
Head back to the filed at DZ, circle up – everyone do squats and one person cage match with the bag for 1 minute. Apparently this is the new MARY for Day Zero.
Moleskin:
Well, lets just say that the green jump suit that Q was sporting elicited a wide away of comments from the Pax and continued throughout the workout. There was mention of shorts or a cup for the Q if this suit continues to make a presence. The Semi-gloss slide in at the last possible minute to join received multiple reprimands (thank God he wasn’t wearing boy shorts). The jog was long and painful and the hill sucked…especially if you were running behind or running towards Q. T-Claps to Haze for making it out after just getting over the flu..sniff sniff. dammit.. Jamboree thanks for making us feel less like men because of the double post that you did today….and your 47….CRAP. Small group today, the cold is starting to make more fart sacks out there. Bring it!!!
Announcements:
You know if you know.
Where are the special guests??
With the promise of photogs lurking and a chance to be a local media superstar, 14 posted in the frosty gloom. YHC forgot his hat, but we warmed up quick.
COP @ Northwest Stonehenge
SSH x 25
Mountain Climbers x 25
Imperial Walker x 20
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, 10 merkins, bear crawl back
Crab walk across, 10 merkins, crab walk back
(slowly starting to get feeling back in hands)
Burpee Mary ladder:
2 burpees, sprint up ramp, flutter x 20
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, LBCs x 25 by Honey Bee
jog
8 burpees, sprint to level 4, Dolly x 20
Down the steps, mosey to Aloft Hill for 6s: Merkins at the bottom, squats at the top
Mosey back to home to meet with Ballantyne Magazine photographers who requested some action
shots and pics of Haggis with his Dick Tracey watch. Confusion ensues, its too dark for photos, so
mosey to nearby lot to wrap up.
Peter Parker Merkins x 10
Soft Pretzel calls for The Nippler x 15
Russian Twists x 20
Back home, COT, out
Moleskin:
The cold weather gear was dusted off and made its first appearance of the season, but no worries.
There was a special request by Ballantyne Magazine to take some actions shots of the pax this a.m. for article in upcoming print edition. Haggis will have a brief cameo discussing his Nike watch, and
YHC, Soft Pretzel, and Honey Bee stayed after coffeeteria to join in the comedic photoshoot. Good times.
Reminder to all to consider gloves during the cold months, lest you find your hands completely numb
and that makes for a brutal morning in the gloom.
Announcements
Get Mud Run teams signed up for April. Contact Stagecoach. Do not sign up through Mud Run site.
Joe Davis 5k and convergence is Jan 4. Details on F3nation.com
Dates for Christmas party (Dec 7 @ TR’s) and Panther game 2nd F event (Nov 10 @ Fox & Hounds)
Frozen Chicken
Eight well-sleeved MEN showed-up at Outland to experience an early season frozen landscape, accomplished their goal, and left.
The THANG:
Cottonmouth 1st half
Mosey to Football Field
COP
SSH x 31
ARM CIRCLES x 10 each way
IWs x 31
Scale 6′ fence
Partner-Up
Stadium wheelbarrow up 30 steps
Jog across & Down
Flapjack on subsequent ascents
Reverse at end
Plank until all finish
Scale 6′ fence
Indian Run to practice football field
Partner-Up
P1 Jump Sqt HOLD-P2 bear crl red cones
Flapjack
P1 Sup rack pull-ups-P2 crab to yellow cones
Flapjack
P1 partner carry to green cones
Flapjack
Slow Good Mornings until pax completes
OBSTACLE COURSE
OV/UND Logs then OVER 5′ wall
Reverse
OV/UND Logs then OVER 6′ wall
Plank until all finish
Jack Webb 6 & 24 in cadence
Schnitzel’s Maiden Q (2nd Half)
Using the four corners of the Practice Field
Mosey to middle of field:
Round 1:
-Forearm Plank Jacks
-Sprint to 1st corner of field: 10 Merkins
-Sprint to 2nd corner: 20 Scissor Squats (squats with crossing of legs coming up while simulating holding a bar).
-Sprint to 3rd corner: 30 Fighter Stance Punches (1,2 punch = 1),
-Sprint to last corner: 40 Military Presses:
-Group back to center.
Group – Gradual. This is a 100 yard Sprint, starting off in a slow jog, and building to a sprint.
Round 2: Sprint to 1st corner of field
-10 Makhtar N’Diaye http://en.m.wikipedia.org/wiki/Makhtar_N’Diaye_(basketball)
-Sprint to 2nd corner: 20 Military Press Jump Squats
-Sprint to 3rd corner: 30 Front Face Kicks
-Sprint to last corner: 40 Excuse Me Pleases (this was the one leg jumps from side to side).
-Group Sprint back to middle, Plank wait.
Round 3:
-15 Partner Diamond Derkens.
-Sprint to 1st corner: 10-10 yard Sprints (10 yards and back is 1).
-Sprint to 2nd corner: 20 Quick Squats.
-Sprint to 3rd corner: 30 yard Partner Wheelbarrow.
-Sprint to last corner: 40 Dead lifts – FORM!!
-Group sprint back to middle. Plank, wait.
Group: Partner Squats x 10 (Sitting back to back, lock arms, stand up together)
MOM:
-Rosalita
-Heels to Heaven
-Side LBC’s
-Freddie Mercuries
-Jail Break up the hill to THE Shovel Flag.
COT
Moleskine:
YHC noticed Chicken Dance showing up and braving the semi-frozen Tundra of the Outland – gloveless! CD fought through the pain and endured, among other things, a thirty-bleacher cement step wheelbarrow climb…x3, two chain-link fence challenges, followed by a brutal round of supine pullups on frozen pipes without even clenching his fists (note there were a few growls and groans heard by the pax who also did EXCEPTIONALLY well in this gloom). Fish Taco continues to show off amazing speed as he “zipped” (yes, we missed you Zip!) up the hill and to the flag at the conclusion of the Outland’s now official “jail break”. If there’s ever an F3 sprint-off, Schnitzel’s money’s on Fish Taco! YHC would like to extend T-Claps to Schnitzel for his first Q!! YHC would also like to thank Zip and Countertop for trusting him to lead. Both Q’s would like to thank the pax for their perseverance thru a freezing beatdown.
Anouncements:
USMC Mud Run sign-ups, DIRECTLY THRU F3, are November 1st. 6.2 miles with 36 obstacles. Sign-up individually or as a team of four.
Hump Day Happy Hour (HDHH) Wed nights at The Lodge. Contact Bugeater @Jasonhilliard for more information.
December 7th F3 Christmas Party at The Lindner’s. Contact @BaracusF3 with questions.
Hard Heads and Buff Chests
8 men gathered this morning in the crisp air of Area 51.
The Thang
Fellowship jog back to lot
Are my fingers going to fall off?…
29 Degrees outside, cold iron Kettle Bells, wet grass and the Launch of a new Gear Site drew out of the fartsack 5 men that were on a mission…Complete annihilation of just about every muscle group in the body. Strangely enough, there was a 6th man that beat us down, coming off the bench…Jack Frost!
The Thang:
¼ mile run around the school – just to wake us up and avoid
Warm-up to “Enter Sandman” by Metallica 5:32
Q brought something from old wrestling days
5 Minutes of Jogging in place and Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 50 (alternating rolling left and right intermittently)
SSH x 20
Burpee Squat Thrusts w. KB x 5
Figure 8 with KB x 30
Burpee Squat Thrusts w. KB x 5
Good Mornings w. KB x 30
Burpee Squat Thrusts w. KB x 5
Arm Circles Forward/ Backward x 40
Burpee Squat Thrusts w. KB x 5
Catch me if you can – P1 Fireman Carry 2 KB’s, P2 Merkins x 10; Flapjack
1000 Rep Challenge – Partners cumulative rep counting per round
Round 1. P1 Overhead Press x. KB; P2 Lap around track; rinse and repeat until 200 reps
Round 2. P1 Upright Rows x. KB; P2 Bear Crawl 30 yards, sprint back; rinse and repeat until 200 reps
Round 3. P1 Dolly w. KB Press; P2 Lap around track; rinse and repeat until 200 reps
Round 4. P1 Bent-Over Rows w. KB; P2 Sprint 100 yards; rinse and repeat until 200 reps
Round 5. P1 Bicep Curls w. KB; P2 Sprint 100 yards; rinse and repeat until 100 reps
Round 6. P1 Tricep Curls w. KB; P2 Sprint 100 yards; rinse and repeat until 100 reps
TOTAL Reps: 1,000 (not counting any reps from COP or other work during the hour)
Merkins x 15
Goblet Squat
Merkins x 14
Goblet Squat x 2
Merkins x 13
Goblet Squat x 3
Merkins x 12
Goblet Squat x 5
Merkins x 11
Goblet Squat x 10
Merkins x 10
TUG OF WAR 50 Foot Rope 1.5” thick– 3 rounds, winning team assesses penalty on losing team
Team 1: The Hoff and Mighty Mite (total team weight 450LBS)
Team 2: Gullah, Alf and Yankee (total team weight 540LBS)
Round 1 winner: Team 2
Round 2 winner: Team 1
Round 3 winner: Team2
Penalty: 20 Burpees for Team 1; 10 Burpees for Team 2 (even though they went ahead and did 20 anyway) – nice work!
LBC x 40
COT
Moleskin:
With a new site launch happening on a Saturday morning at 29 degrees outside, the fartsack was an excellent option for sure. T-Claps all around to the guys that helped launch Olympus. It was nice to run a Q where the whole group was not only keeping up, but making the Q’s look bad on a few occasions – Yankee, Alf and MM you guys are beasts! Thank you for being a part of our new site launch and hope to see each of you there in the future.
As for Jack Frost – it would be nice if you stayed away a while. MM was wearing fingerless gloves, mine were wet from the dew and others were as well…made for a really tough routine holding a frozen iron bell.
As always, it’s an honor to be able to work with you guys! On behalf of Gullah and myself, we owe you some ACRT (Advanced Cellular Repair Technology aka.. Beers) soon!
Respectfully,
The Hoff and Gullah
Preblast
Expect more of the same, a little lower body work and a whole lot of upper body pain.
See ya at the Rock in the Gloom