We can climb out of Hell, one inch at a time
18 eager and wiling men gathered in the shadows of Odo Field at CCHS for a pre-Homecoming Merkin beatdown of epic proportions. As promissed in the preblast, this work wold not be for the faint of heart.
The Pax, headed out down the side street making our way to the Panera Parking Lot. Along the way, we hit Mirkins at each driveway as we worked our way up the hill.
- Drive Way #1 – 10 Mirkins
- JOG to next driveway
- Drive Way #2 – 20 Mirkins
- JOG to next driveway
- Drive Way #3 – 30 Mirkins
- JOG to next driveway
- Drive Way #4 – 40 Mirkins
Circle up for C.O.T
- SSH x20
- LBC x20
- Imperial Walkers x20
- Russian Twist x20
Count off for Group #1, #2
Set #1:
- Group #1 – Mirkins x60
- Group #2 – Squats x60
Switch
- Group #1 – Squats x60
- Group #2 – Mirkins x60
Set#2
- Group #1 – Burpees x60
- Group #2 – LBCs x60
Switch
- Group #1 – LBCs x60
- Group #2 – Burpees x60
Set #3
- Group #1 – Mirkins x60
- Group #2 – Squats x60
Switch
- Group #1 – Squats x60
- Group #2 – Mirkins x60
Set #4
- Group #1 – Burpees x60
- Group #2 – LBCs x60
Switch
- Group #1 – LBCs x60
- Group #2 – Burpees x60
Set #5
- Group #1 – Mirkins x60
- Group #2 – Squats x60
Switch
- Group #1 – Squats x60
- Group #2 – Mirkins x60
Jog around Stairs and through shops down back to parking lot.
Jog back to CCHS, Jailbreak 60 yards.. done.
Total Count:
- 300 Mirkins
- 120 Burpees
- 180 Squats
- 120 LBCs
Oylmpus: PREBLAST: NEW GEAR SITE LAUNCH TOMORROW 07:00
The PAX have asked for more Gear and we responded! For those looking to throw around some weights, similar to what you’ve seen Tuesdays at Skunkworks – but with a few twists, come out for the new site launch tomorrow morning at Olympus. Site Q’s are The Hoff and Gullah. Located at Elizabeth Lane Elementary, Olympus promises to deliver a variety of routines focusing on building muscle, improving muscle endurance while still tesing your cardio each week. Bring a Kettle Bell or Weight and get ready to be tested.
Launch 07:00
Elizabeth Lane Elementary (Pineville-Matthews Rd, right past Providence High and before Sardis Rd)
Hit the ground, back up…rinse and repeat
Despite the cold air and a late night after a Panther’s Game, 4 dedicated warriors decided to strap on a Ruck and come to SPEARHEAD for a healthy dose to training.
The Thang:
05:10 Extra credit 1 mile Ruck into SPEARHEAD
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 40
Merkins Selection Style x 10 – Roll to the right
Merkins Selection Style x 10 – Roll to the left
Merkins Selection Style x 10 – Roll to the right
Merkins Selection Style x 5 – Roll to the left
Merkins Selection Style x 5 – Roll to the right
Time: 1:35 seconds (15 left for Selection- got to work more on this)
Catch Me If You Can – P1 Fireman Carry (2) Rucks; P2 Squats x 10 flapjack for 1/4 Mile
“On Your Belly (Forward lean resting position), On Your Back (Shift to laying on back), On Your Feet (like a Turkish Get-Up)” x 26
Duck Walks to Mid-Field
Frog Jumps to Side-Line
Bear Crawls to Mid-Field
Low Crawl to Sideline
“On Your Belly (Forward lean resting position), On Your Back (Shift to laying on back), On Your Feet (like a Turkish Get-Up)” x 26 – Q added Merkins x 20 and Flutters x 20 during this round
Catch Me If You Can – P1 Fireman Carry (2) Rucks; P2 Squat Thrusts x 5 flapjack for 1/4 Mile
“On Your Belly (Forward lean resting position), On Your Back (Shift to laying on back), On Your Feet (like a Turkish Get-Up)” x 26- Q added Merkins x 20 and Dollys x 20 during this round
TUG OF WAR – 50 Foot Rope
4 Rounds
Losing team (all PAX) Burpees x 25
COT
Moleskin:
Outstanding work today guys! Liquor Cycle, can’t wait to do a GRC with you as you are completely ready now. This guy is truly a beast and can complete any exercise with enthusiasm. Check Point keeps getting stronger and stonger and I stil haven’t seen him out of breath and he posted at SPEARHEAD 3 days after the GRC #beastmode. And Angler is simply a work horse.
.Great work today and as always, I am honored and humbled to be able to lead such fine individuals. Guys like you make Q’ing fun.
Respectfully, The Hoff
Tabata/Fun
12 Pax set out on a no-as-chilly-as-we-thought-it’d-be morning for a fun filled romp around the Charlotte Catholic grounds
The Thang
Jog to Football field
Upper Body Tabata/Warm-Up (20 sec on; 10 sec off): Carolina Dry Docks, Merkins, Squat/Forward arm flaps, Squat/Upward arm flaps, Squat/Arm Circles. Repeat x 3
3-team round robin: Sled push, Sandbag squats, Rolling Figure 8, Flutter kicks.
Grandmother mountain, 3-team oxen pull x 3
Rugby Scrum practice
Run the Steps
Lower Body Tabata/Warm-Down: Flutter Kicks, Dolly, Rosalita, Side Plank, Flutter Kicks, Freddy Mercury, Micheal Phelps, LBC’s, Mason Twist.
Moleskin
It was a beautiful morning out in the gloom this morning. Heart rates were up, but sweat was down (due to the temperature).
I fully enjoyed the company today, with a smaller pack and more time for group activities. Ribeye and Lab Rat were strong allies on the Round Robin work and Grandmother mountain, though the rolling figure 8 worked faster and smoother in my mind than our execution on the field. And Iron Horse picked up the Scruming just fine. He’d be more than comfortable as a Hooker in the middle of a Scrum.
I heard Tiger Rag mumble a couple weeks ago (shortly after he made a mess of frisbee-style hairburners and brought a pee wee football to our field goal kicking contest) about how a Friday workout should have an element of fun to it. And so I tried to get a little creative out there this morning. It worked well, though I fear the Oxen pull provided a little too much opportunity to cheat as I saw many feet dragging up that Grandmother. A fact that forced me to abandon the backwards body drag up same said hill.
Speaking of Grandmother Hill, the meer mention of Sisyphus in the twitter-verse yesterday brought about echos of silence and seemed to scare some pax away. Alas, there was no such eternal punishments handed out today, though I will still like the idea and will have to work on that idea for next time.
This was my first Q in months. Thanks to all the pax out there for the good company and hard work out there this morning. Happy Friday!
Preblast Centurion
Expect to top 400 Mirkins, 300+Squats, 200+Burpees, and some other core excercises to round out our 45 minutes together….Just sayin’ this wont be for the faint of heart…
Old Spice Loop
With Honey Bee out of town and in need of a volunteer, YHC decided it was time to step up and hive leading a try. With the caveat that YHC’s “tempo pace” may more closely resembles many of the PAX “fellowship pace,” volunteer was accepted by Honey Bee.
The Thang
Having run countless miles through Piper Glen and Raintree over the years, YHC felt confident that a 6 mile route known as the “Old Spice Loop” would prove challenging and be a great training run for those prepping for Thunder Road.
Not sure it proved challenging, however, except for YHC and halfway through I recalled that I was in the company of BRR vets, including one “mountain goat!”
The Thang
At 5:15, we gathered and launched into the unseasonably chilly gloom. YHC was intentionally vague on directions for the first half of of the route hoping strategically to harness the reins of the faster PAX.
YHC ran the first 3 miles at his “tempo pace.” This allowed for some good 2nd F surrounding F3, the weather and upcoming plans for Thunder Road.
At about Mile 1.5, Mighty Mite asked why we I called it the Old Spice Loop and I explained that in the middle of the run, we would be doing a little 0.6 mile loop off the beaten path called Old Spice in Raintree that should prove to be a challenge midway in the run. As we approached this section, I asked for a little extra effort. The boys responded and I got more than I bargained for as I began barking the directions louder from the back. The Boys were in familiar territory as we started back to the barn and I can proudly say that, in true F3 form, they opened the throttle up and continued that extra effort all the way back.
Not sure what everyone’s pace was but I brought up the rear averaging 8:03, meaning average for the group had a 7 handle with it.
A very impressive run and effort by all this morning and all look soundly prepared to dominate at Thunder Road.
I am grateful for the privilege of leading these strong men today.
If you like to run, give Devil’s Turn a try.
Moleskin
Haggis is the fastest person I know with an ongoing “IT band injury.” Apparently, speed and hills help the healing.
I need to write raving reviews for Turkey Leg’s headlamp and vest. I can testify that the rear red blinkies are visible from a long distance away! Safety first. #blackdiamond #amphipod
YHC was in such oxygen debt post run that he accidentally tweeted and referenced Fast Twitch instead of Devil’s Turn. Aye! #rookie #feltlikefasttwitch
Mighty Mite found a golf ball on the way back.
Announcements
MM mentioned a New workout we need to support(Olympus, Gear Workout at Elizabeth Lane Elementary on Saturdays at 7).
Convergence-Joe Davis 5k Jan. 4
Panther viewing party(Nov 10)
MCM tribute workout(Nov 10)
TR Christmas party(Dec 7)
Mud Run(Email Stagecoach if you want to HC)
Others?
-Posted on behalf of Rock Thrill
Looked Good on Paper…….
Eleven pax followed the Glow into the gloom on a crisp morning at Rebel Yell. What would the VQ have in store – a paper champion, of course. Much like a freshly completed NCAA bracket in March or an NFL roster in August the workout looked good… on paper. But how would it play out on the blacktop of Polo Ridge Elementary?
The Thang
Lap around front parking lot, run to back lot for COP
SSH X 20
Merkin X 20
IW X 13
Burpee Gassers:
100 yd sprint down, 10 burpees, 100 yd sprint back, 10 burbees
100 yd backwards run down, 9 burpees, 100 yd sprint back, 9 burpees
100 yd karaoke right down, 8 burpees, 100 yd sprint back, 8 burpees
100 yd karaoke left down, 7 burpees, 100 yd sprint back, 7 burpees
100 yd sprint down, 6 burpees, 100 yd sprint back, 6 burpees
Dora between heavy breaths: “If I had known (Rebel Yell) was going to be this tough I would’ve gone to the easier workout at Hydra.” And he thought he only made backblasts because of his beard.
100 yd butt kicks down, 5 burpees, 100 yd sprint back, 5 burpees
50 yd forward walking lunge, 50 yd sprint down, 4 burpees, 100 yd sprint back, 4 burpees
50 yd backward walking lunge, 50 yd sprint down, 3 burpees, 50 yd sprint back, 3 burpees
100 yd sprint down, 2 burpees, 100 yd sprint back, 2 burpees
50 yd forward bear crawl, 50 yd sprint down, 1 burpee, 100 yd sprint back, 1 burpee
Plank
Now that everyone’s loose, pain stations:
20 jump squats, run to playground
10 pull ups
100 yd sprint down drive, 20 merkins, 100 yd sprint back
Rinse and repeat X 2
Plank
Victory Lap:
Group sprint to first speed bump (40 yds) and back, sprint to second speed bump (80 yds) and back
Mosey back to parking lot
COT
100 LBC’s OYO
60 second plank, 30 seconds at six inches, Radar 10 count
Moleskin:
Great work by all the pax today. The goal was to keep everyone’s heart rate up and the mission was accomplished. Not a lot of chatter once Burpee-palooza started but great effort by all. Lots of running, lots of burpees and lots of smiles when we were finished. Welcome to FNG Backwoods and Tclaps to Clarabelle for the EH one day after making his first post. Thanks to Spackler and Crab Cake for giving me the opportunity to Q. My quads and back are telling me the paper translated to the pavement.
Announcements:
- New kettle bell/strength workout – Olympus – starting this Saturday, 7-8 am, at Elizabeth Lane Elementary.
- Nov 10, 4 pm Panthers v. 49ers at Fox & Hound Ballantyne. See weekly F3 email for evite link and details.
- Spring USMC mud run signups – free agents or teams. Stagecoach is mud run Q. DO NOT register through the mud run site – DO register through the form on the F3 site.
- Holiday party (12/7) at Tiger Rag’s. See the weekly F3 email and evite
- Jan 4 convergence and Joe Davis 5K. Sign ups are now through the event. Details on the F3 site. Be there.
Hydra equal opportunity workouts, long sleeves welcome
21 pax stepped outside to temperatures in the mid-30’s and a welcome blast of fresh cool air. “It’s on” they all said excitedly. These brave pax then proceeded to converge on Olde Providence Elementary for a workout that did not discriminate on the basis of wardrobe or attire, like some other unnamed workouts on Tuesday morning not named Fast Twitch. Here, all men were welcome, all men recognized as being created equal, and all men were equally treated to a very large helping of pain handout. Long sleeves, short sleeves, toboggans, fingerless gloves, blue jeans, wet suits, breakdancing pants, tutus, short shorts, long pants, mittens, ear warmers…
The Thang:
Trackside:
1 Lap then 5 Burpees x 2
Partner A bear crawls, partner B merkins x 15 and catch partner A, switch (1 lap around)
Mosey to Fields for COP:
Merkin x 10
SSH x 15
Wide Merkin x 10
IW x 20
Diamond Merkin x 10
Squats x 15
Merkin x 10
Partner Up, Line Up for some field sprints:
Partner A Jump Squats, Partner B 50-yard there and backs, flapjack
Partner A Burpees, Partner B 50-yard there and backs, flapjack
Partner A Heels to Heaven, Partner B 50-yard there and backs, flapjack
Mosey to Concession for some 30-20-10’s:
Dips x 30
Jump Ups X 20 (or 10 step ups each leg)
Burpees x 10
Rinse and Repeat
Form a line, Indian Run to Rea, Windyrush, Foxworth (1/2 mile)
Partner Back Up:
Foxworth Hill sprints Partner A plus 5 burpees there and back, Partner B Jump Squats, flapjack
Run back home through Olde Providence Outdoor Classroom
COT – Circle Up for 3 Minutes of Mary:
Mason Twist x 20
Freddy Mercury x 15
Dolly x 15
Flutter Kick x 15
that’s a wrap folks!
Count off and Name-o-rama
Moleskin:
We came, we saw, we did our thing. Great work by the pax un-phased by the cold. Some were reminded that it is the end of October and hats, long sleeves, and gloves may be needed on these gloomy mornings.
Anyone who saw M OLB post on the main site I am sure you were moved. Anyone not checked that out yet, you should do so. It is a reminder of why we are F3, and how being a part of F3 is bigger than any one man. Many of us in Area 51 did not know OLB, Terry Pridgen, but we know if he was posting to workouts with F3, that he was a brother. Hops had some great comments and words you should check out too. 3rd F is strong today people!
The Hydra pax is no joke these days. Strong work and way to push it. Filmont mentioned we need some fresh pax to post so he can have someone to push. Sounds good to me. We have 500 homes in OP right behind us. And Filmont, you have been battling every week and doing awesome work man! Greyhound is getting stronger and mentioned it. He said the rest of the pax is getting stronger too. Agreed, sounds like Q’s are doing their jobs.
Last, keep coming back, keep pushing it, keep getting better. It happens one workout at a time gentlemen.
Announcements:
Nov 10, 4 PM Panther v. 49ers at Fox & Hound Ballantyne. See weekly F3 email for evite link and details.
New workout named Olympus. New kettlebell/strength workout starting this Saturday at Elizabeth Lane Elementary.
Put your name in for Spring Mudrun Team. Stagecoach is Mudrun Q and looking for free agents or teams. Sign ups will be around Nov 1. You should sign up if you have been working out more than once per week. One of the best events we do and great 2nd F on bus ride to and from.
Holiday party at Tiger Rag’s casa. See the weekly F3 email and evite.
Nothing unique, just a wee bit of fun…
- SSH x25
- IW x20
- Merkin x20
- Mtn Climber x20
- Squat x20
- Dips x25
- Jump-ups x20
- Decline merkins x25
- Plank (form counts, do it right, hold it, feel the burn)
- Repeato
Run around building and settle in for some People’s Chair-o-rama (2 x 90 seconds)
Mosey back to to parking lot and split up into groups.
- Squats x25
- Lunge Walk
- CDDs x25
- Lunge Walk
- Repeato
10 burpees OYO because you can’t have a burpee-free workout — I’m pretty sure that’s stated in the fine print of the Disclaimer.
Run back to the safety of the parking lot for COT.
Moleskine:
– Stated intention of the workout this morning was to do a basic bootcamp, hit the major muscle groups, run around a bit, and have a wee bit of fun along the way. Based on feedback, I’m happy to report mission accomplished.
– The unstated intention of the workout was to complete most of the field work in the sprinklers. Unfortunately, the sprinklers weren’t on today. Why do it in the sprinklers? For some stupid reason I thought it might be fun – that’s why. Perhaps even more than a wee bit of fun. And we all need more fun in our life. Heck, for many of us, F3 is about as fun as our day gets.
– As always, it was a privilege and an honor to lead you guys.
Announcements:
– HDHH tonight (sorry, I posted this while HDHH is going on, which means I didn’t get my own message. I should be HDHH’ing, not posting right now…)
– New gear/Saturday workout: Olympus. Word is The Hoff will hunt you down if you don’t post.
– Spring Mudrun. Sign up. Stagecoach will hunt you down if you don’t.
Man Maker
11 men got a chance to throw around some weight at The Maul.
- 41 SSH
- 20 exploding merkins
- 20 jump squats – In squat position, grab the back of your ankles for :30
- REPEATO
MOSEY
4 stations, 1 minute at each with a 20 second rest in between.
- Station # 1: Plank and touch the baseball that sits on the ground under your chest with the right hand, then the left, right left, right left.
- Station # 2: Wall sit while holding a dumbbell out in front and rotate it back and forth like a steering wheel.
- Station # 3: Donkey kicks on the wall
- Station # 4: Side abs
- REPEATO
4 more stations, 1 minute at each with a 20 second rest in between.
- Station # 1: Wall sit with arm presses
- Station # 2: Man Makers
- Station # 3: Same plank touch with the baseball
- Station # 4: JLos
- REAPEATO
MOSEY
- All plank in a line, roll the medicine ball to the next guy and sprint to the hill and back. When the guy next to you returns, you sprint.
- Partner up. Partner #1 sprints up the hill. Partner # 2 mason twists.
- REPEATO
MOLESKIN
It was a nice weighted workout today. It’s good seeing the brothers Grass Stain and Crab Grass showing up on a regular basis. Both seem to be pushing each other during the workout. Pinkman made his return to the Maul as well. Keep coming out my friend.