A dozen started the week of right w/ some KB fun. Went something like this…
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climber x 20
Jog to field:
2 had swings x 10, sprint length of field, 10 merkins, sprint back
lunge walk 10 yds up field
plank row x 10 (left), sprint length of field, 10 burpees, sprint back
lunge walk 10 yds up field
plank row x 10 (right), sprint length of field, 30 mountain climbers, sprint back
lunge walk 10 yds up field
1 hand swing x 15 (left), sprint length of field, 10 merkins, sprint back
lunge walk 10 yds up field
1 hand swing x 15 (right), sprint length of field, 10 burpees, sprint back
lunge walk to mid field
Circle up for Mary:
Flutter w/ KB press x 15
LBC w/ KB x 15
Mason Twists w/ KB x 15
Dying Cockroach w/ KB x 10
Rosalita x 15
To the Hill
Upright rows x 15, up hill for 10 merkins, back down
Overhead press x 15, up hill for 10 merkins, back down
Goblet squats x 15, up hill for 30 mountain climbers, back down
1 hand overhead press (left) x 10, up hill for 5 burpees, back down
1 hand overhead press (right) x 10, up hill for 5 burpees, back down
Horizontal KB rows x 15, up hill for 10 merkins, back down
To the school wall
Peoples chair w/ KB, hold for 30
Peoples chair, hold for 30, then 10 overhead press
Peoples chair, hold for 30, then 10 horizontal rows
Back home
KB deadlift squats x 20
COT
Announcements
Still looking for 8 more to fill out another BRR team. Contact Baracus
Spartan is 3/23
Mud Run teams have a few opening here and there, talk it up in COT, Trying to
get total number for F3Nation to 500 participants…. were almost there so form a team.
Check website for Mentoring program, and get involved. Email Champagne with questions.
MT
12 PAX decided to show up at the AO of Area 51 for a Saturday morning kick off to the weekend and were greeted with more typical spring like conditions. Callaway herded up the crew and led them over to the soccer fields where Joker had set up the stations for Area 51 on campus work-outs for upcoming draft.
Circle up in the parking lot for COP:
Line up on one side of parking lot for Sprints:
Mosey over to Cones for Broad Jump Competition:
Jog to goal line of Soccer Fields for Field Work:
Circle up in parking lot for 6 MOM:
Abacus takes over for 2nd half:
Jog over to rock pile & pick out a rock (size does matter as PAX will be on move). Head back to high end of soccer fields and line up on sideline:
Return rock to rock pile and head over to the school:
Head over to playground for a little circuit training (Plank it up in between rounds)
Mosey over to parking lot and circle up for 6 MOM:
COT
Moleskin:
Announcements:
The plan was laid out for a trifecta of pain at F3 Stonehenge this week.
1) 4:45 ruck up Ballantyne – 2 mile ruck around Stonehenge AO (the optional Prancercise invitation was rejected)
2) 5:30 kettle bell warm-up tabata with PAX called exercises
3) 6:00 boot camp extravaganza in the Stonehenge style
It turned out YHC is the only SOB crazy (read stupid) enough to ruck it up at 4:45 in the morning so that was a solo endeavor. However, 6 SOB’s joined YHC for the KB warm up and by 6:00 we were 20 in number and ready for action.
The Thang:
Mosey to Wells Fargo parking lot
– SSH x 30
– IW x 20
– Good Mornings x 20
– Mountain Climbers x 20
– Merkins x 20
Mosey to the Loch Ness woods and split into 3 groups for Isometric Hold-o-rama
– Group 1: 60 sec flexed arm hang, AMRAP pull ups, 45 sec flexed arm hang, AMRAP pull ups, 30 sec flexed arm hang, AMRAP pull ups
– Group 2: 60 sec squat hold, 15 squats, 45 sec squat hold, 12 squats, 30 sec squat hold, 10 squats
– Group 3: 60 sec 6 inches, 15 merkins, 45 sec 6 inches, 12 merkins, 30 sec 6 inches, 10 merkins
– Rotate stations until each group has gone through one time
Mosey to the hill for 11’s
– Plank up-and-downs at the top (plank to elbows to plank = 1)
– Dying cockroach at bottom
Line up in two lines (after the PAX reminded YHC that 3 is not divisible by 2, we were in good shape)
– Indian run up Ballantyne Corporate and around to the construction barrels on Brixham Hill Dr.
Stop at construction barrels and separate into 4 groups for a relay race
– each team grab a construction barrel and run with it in relay fashion
– round 1: squats and merkins while you wait
– round 2: LBC and Flutter while you wait
Still time on the clock, so head to the parking lot for additional pain
– suicides from one parking line to next and back down
– lunge walk out and sprint back x 2
– bear crawl out and crab walk back (MT again dominates the crab walk – no surprise)
Run back to cars with a jail break at Stone Mtn Grill
– 1 minute of Dolly
COT
The Moleskin:
– It was an action packed day. The Isometric Holds were surprisingly dastardly. The flexed arm hang / pull-up combo was especially impossible, but there was a lot of camaraderie going on to get through it. Nice work!
– Frehley’s wins the most inventive / dangerous carrying style of the construction barrel in the relay race. He went at it cat-in-the-hat style. Still not sure if he could see. Pulled Pork wins the Mr. Olympus award for fully extended arms overhead carry style.
– Team two separated the barrel from the tire for a while but after enough harassing for cheating, the barrel was reassembled in a more orthodox fashion for the rest of the race. Luckily no security guards or construction personnel witnessed the construction barrel relay race. It may have led to a premature jail break, if you know what I mean.
– It was a strong group today and some intense work. It was great to workout alongside the Sons of Ballantyne!
Some guys get out of bed and think, “You know, I’d like to start the day with 100 burpees.” Twenty-nine body-coddlers who didn’t think that (including 1 FNG) decided to meet at The Rock.
Mosey a bit to a commodious section of asphalt for Invigoration. Invigoration included rarely-encountered exercises such as SSH, IW, slow merkins 3 count down / 1 up (Ha! I usually do squats there), slow merkins (1 count down, 3 count up), and slow squats (3 count down / 1 up).
Find a partner suitable for dragging. The rookie mistake here is to go for a pax of similar weight. What you are really after is to match up the long-armed Pax with another Pax of ample circumference. Once partnered, begin the Body Drag Beast:
The exercises were merkins, squat jumps, and heels to heaven. It may have been a little wet for some.
Mosey to the firm, dry pavement for more partner cardio (they run) and miscellany (we exercise until they get back). Exercises were dollies, flutters, LBCs with legs in the upright and locked position (90 degrees), and a 6″ plank as long as you could.
Mosey again, lunge walk to the cones I was looking at. Then backwards lunge walk to the other cones I was looking at. Plank for a while, including an attempted Q-Jacking call to elbow plank from Runstopper.
Get the plates and do the hairburner thing for at least three cycles through.
One-legged and stop-motion Mary, then COT.
MOLESKIN
Announcements
New faces, different tunes…but unfortunately for the 11 Pax that found the courage to show, the Day Zero Challenge remained the same…hard exercises with high reps, alternating between upper body, lower body and core, and a 1/3 mile run in between each one. You vs You.
The Thang
See the picture for the list of exercises.
Moleskin
Radar gave the countdown to 0700 and at the top of the hour the Pax launched into the 100 burpees. About 2 minutes in, he uttered encouragement to the Pax…”100 burpees…such a defeating way to start.” Yep…and the rest of the list offers no consolation…it just keeps on bringing the pain.
Strong effort by all the men this morning…including several guys new to the Challenge. Come back in a couple of months and see how you’ve progressed.
Congratulations all around at the end. Ball of man with a great takeout prayer by Long Distance.
Announcements
A tale of two cities…a collision of multiple personality disorder was on the agenda today at Olympus as Intense Cardio Kettle Bell Iron Work and a Tree all merged into one hellacious beast of a workout.
The Thang:
GULLAH on Q:
SSH x 25
Arm Rotations Forward/Backward x 20
COP: 10 Rounds Non-Stop
1) Burpee x 1; Kettle Bell Squat Thrust x 2; Kettle Bell Swing x 3
2) Burpee x 2; Kettle Bell Squat Thrust x 4; Kettle Bell Swing x 6
3) Burpee x 3; Kettle Bell Squat Thrust x 6; Kettle Bell Swing x 9
4) Burpee x 4; Kettle Bell Squat Thrust x 8; Kettle Bell Swing x 12
5) Burpee x 5; Kettle Bell Squat Thrust x 10; Kettle Bell Swing x 15
6) Burpee x 6; Kettle Bell Squat Thrust x 12; Kettle Bell Swing x 18
7) Burpee x 7; Kettle Bell Squat Thrust x 14; Kettle Bell Swing x 21
8) Burpee x 8; Kettle Bell Squat Thrust x 16; Kettle Bell Swing x 24
9) Burpee x 9; Kettle Bell Squat Thrust x 18; Kettle Bell Swing x 27
10) Burpee x 10; Kettle Bell Squat Thrust x 20; Kettle Bell Swing x 30
Total: Burpees x 55; Kettle Bell Squat Thrusts x 110; Kettle Bell Swing x 165
THE HOFF on Q:
Jog to Woods, Find Big Tree – Extract Tree from woods (Sorry BLC about the thorns)
Ruck with Log
Log Press x 10
Log Hold x 10
Ruck with Log
Log Press x 10
Log Hold x 5
Dump Log in Woods
Tabata Iron Work: 3 Minutes non-stop; 1 minute off between cycles
Round 1:
3 KB Single Arm Snatch Press Right. 3 KB Single Arm Snatch Press Left
6 KB High Pulls Right, 6 KB High Pulls Left
9 Merkins – FULL Merkins
*Rinse and Repeat for 3 minutes
Round 2:
3 KB Single Stiff Legged Dead Lift Right, 3 KB Single Stiff Legged Dead Lift Left
6 Plank Ups
9 Wide Merkins
*Rinse and Repeat for 3 minutes
Round 3:
3 Diamond Merkins
6 Tricep Extensions
9 Bicep Curls
*Rinse and Repeat for 3 minutes
Teams of 3: Kettle Bell Russian Twists x 20 Left; x 20 Right
High Flutter Kicks with KB Press x 20
LBC with KB x 30
COT
Moleskin:
We threw a curveball at you guys today with the Log. Yankee put it bluntly, “You aren’t going to sell us on GORUCK man”, so hear you loud and clear brother. YHC wanted to give the team a break from the norm and crack the door a little bit to a taste of Special Forces Green Beret Selection Training. As F3 was co-founded by an former Army Ranger our core principles and training philosophy at F3 mirrors those boot camp and routines those brave men and women go through every day. One of those excruciating staples is the team log carry. You men embraced the beast we found in the woods and owned it! It’s an excellent team building exercise and extremely difficult to move, but everyone stepped up and supported each other when needed. YHC for one Loves the log and will likely take it home and use it as a teddy, lol.
A few Take-Aways from today:
– Swiss Miss is a total animal. I think that guys was 1 or 2 rounds ahead of everyone during the 10 Rounds and Tabata. Either get him a bigger bell or we all need to step up #cardiomachine…I’d like to see a cardio competition between him and Lab Rat. not sure which one would win out but both of you continue to raise the bar
– We can finally put to rest the “Cardio Debate” as even though no running involved, our O2 capacity was a full peak the entire time
– Gullah is a silent assassin with these routines. That first 30 minutes was tough
– BLC was a bloody mess (not said with an accent like our brothers from across the pond, Bull Dog or Double D’s) but just like a true warrior, wasn’t going to let the front of that Tree fall on his team. #madrespect
– Yankee, Hacker and Bananas will never do GORUCK but drinking beer and taunting us is right up their alley. We can’t wait to have your Mumble Chatter out there!
-Olympus might need to hire Nibbler and Flo Rida over from Diamond Head for a Saturday so we can learn the art of mumble chatter…it might be slightly possible that we have less chatter because we cant breathe most of the routine…which means DH’s guys are in much better shape or our routines are tougher….maybe Byron and I can come up with some kind of friendly Challenge in the near future…#staytuned…Kettle Bell Site Civil War?
As always it was a pleasure leading such strong men today. Thank you
Respectfully – The Hoff and Gullah
Two shovel flags were planted and 15 ready, willing and able-bodied men posted in the gloom to get after it.
The Thang:
Outfield (warmup)
SSH x 20
IW x 20
Toe touches x 20
Low Slow squat x 20
Arm circles x 10 (forward, reverse, up)
To the Track:
Partner up: PT #1 run a lap; PT #2 do merkins til #1 returns; flap jack 3 rounds (wide, regular, diamond)
Lunge walk To the Playground:
Group 1: Navy seal sit-ups AMRAP for 1 min; flapjack
Group 2: AMRAP +2 pull ups with partner; flapjack
FlapJack groups
To the Benches:
30 sec each exercise x 2
Jump Up/Step Ups
Dips
Incline Merkins
In and outs
Through the woods, to the Neighborhood Hill:
Jump Squat x 10 at bottom; run up the hill, CDD x 10 at top; Repeat x 6
Back to Soccer(?) Field:
Found a soccer ball, kick it, sprint to ball, do exercise (rinse repeat):
Merkins x 10
Mountain climbers x 10
Russian Twist x 10
Peter Parker x 10
LBC x 25
Back to outfield for 40 yd Bear crawl home.
COT
Moleskin:
Why two Flags: well, YHC brought one to use because YHC didn’t think Strange Brew would be there. Then Brew pulls up and plants his. Something about his race being cancelled due to a flooded trail. Obviously not a F3 sponsored event.
Great effort by all today. YHC was told that it was on the high end of moderate intensity. Sorry about that if it was too much. YHC did advise to modify, modify if needed.
T-claps to FNG (Ram) now known as IPA, who was EH’d by Strange Brew. Way to hang in there. We hope to keep seeing you out in the gloom.
This was YHC’s first post to Ascent but I have been to OP before at Hydra. So, YHC thought we’d do a tour of the campus to see all that the site has to offer. The neighborhood hill was a crowd pleaser for sure. Perhaps 6x on the hill was a little aggressive. Audible, except for Hopper and Slimfast, who did 7x, I think. Strong!
Soccer ball provided a great little addition at the end since we had 10 mins left and the wienke was empty. That field was sloppy, good stuff.
Thanks for allowing me to lead Ascent. It was a true pleasure to serve you good men.
Announcements:
Needed- Q’s for Ascent and other moderate intensity workout. Contact Brew or High Tide
13 Men answered the early bell for a SemiGloss led KettleBell Tabata that left little room to recover prior to the main course. As the Iron Dropped, 8 more men were eager to get after the Friday morning beatdown known as Kevlar.
The Thang
Circle up for a brief Warm up consisting of the following:
5 Burpees OYO – Side Straddle Hops x 30 IC
5 Burpees OYO – Peter Parker x 15 IC
5 Burpees OYO – Parker Peter x 15 IC – 5 Burpees OYO
Grab a Partner and head to the Outside loop around the campus. Stopping along the way for the following:
Hand Release Partner Hand Slap Merkins x 20
Partner Plank Decline Merkins x 20 (Flapjack)
Swap w/your Partner between Bear Crawls and Crab Walks along the hedges (200 Yards)
Partner Wheelbarrow from End of Hedges to Buses near base of Hill 250 yards (audible to half the distance)
Hillwork 100’s – Partner 1 Runs hill + 5 Turkish Get ups at top – Partner 2 Performs Called Exercise and Flapjack until 100 reps are completed
Round 1 – Diamond Merkins
Round 2 – Squat Jumps
Round 3 – Wide Arm Merkins
Round 4 – Speed Skater 1 legged Squat
Round 5 – Carolina Dry Docks
Round 6 – Calf Raises on the Curb
Wide Variety of Plank exercises were called between rounds to keep the pax together at each round
Mosey to Pavillion for Dips – Partner 1 Dips While Partner 2 does 25 LBC’s – Flapjack until 200 total Dips
AYG to the Parking lot for – 5 Burpees OYO – Flutter x 30
Moleskin:
Semi-Gloss was all business this morning during the 30 Minute Kettlebell Tabata pre-Kevlar. Great variety of exercises with very little rest. The popularity of the pre-KB work is really taking off – particularly with the nicer weather. If you haven’t tried it – get up a little earlier and swing some Iron. It will make the boot camp which follows that much more challenging. Brown had to depart following the KB routine – hope it wasn’t anything serious and gets better soon.
The plan this morning was to get back to basics and utilize many of the core exercises that make F3 workouts unique. The partner work makes each partner accountable for pulling their weight especially during the aggregate rep exercises. Witnessed some great partner work out there this morning with many of the pax pushing themselves and their partner to their limits. The hand release partner hand slap merkins were a crowd pleaser this morning. Not only does this exercise put form in the forefront, it requires a good bit of coordination as well. Audible was called pretty early in the Wheelbarrow – the called distance we were to cover was far less on paper than in reality.
The pax made quick work of the first few rounds of hill work – but as the repetitions mounted the Turkish Get ups at the top of the hill became more and more unpleasant. Didn’t hear too much chatter out there this morning beside a few calls for time and one “is it 9 oclock yet?”. I would say mission accomplished when 45 minutes feels like a lot longer. No 10 counts today gentlemen, hope everyone enjoyed and has a great weekend.
Thank you Sussudio for taking us out this morning – strong work this morning and an equally strong prayer.
Announcements:
Trips for Kids Mountain Bike Ride – 3/8 9am – See PreBlast for All details (Contact Far Side to sign up)
Aye, the bell sounded and YHC posted at Spearhead for the first time to Q, courtesy of a kind invitation from Rucktard Nation.
The Thang:
Jog to football field, pull out Tabata timer for a full Ciabatta Cycle, Ruck-style (rucks up, unless otherwise noted):
1) Bear Crawl/Crab Walk (reverse ruck)/Lunges in rotation (use the 10-second rest to move your ruck as needed and change position)
2) Ruck Presses (from chest level, do an overhead press with the ruck; ruck remains at high chest during the 10-second rest periods)
3) Bottom-to-Bottom Squats (hold at the bottom of the squat during the rest period)
4) Ruck-ian Twists (rucks grounded, used like a medicine ball is used in Russian Twists; try to keep your feet off the ground during the rest periods)
5) He Sees Me … (sprints during the 20-second work period; drop to your belly, as in ‘He Sees Me … ‘ during the rest periods)
6) Four Minutes of Ruck Mary (rucks on chest for flutter kicks, Rosalita, high, slow flutter, LBCs, Freddie Mercury, leg raises, Hello Dolly, LBCs part deux)
7) Mountain Climbers
8) Tunnel of Ruck (a GRC707 fave … ‘We’re going to do a completely new exercise now … ‘)
Spreadsheets from the Gloom:
_ It was an honor and a privilege to lead this crew; I spend a lot of Friday mornings on the Front Porch in the WV doing Tabata exercises, so it was cool to do it instead with a ruck on and bring some ruck-style variations to the usual themes.
_ There was plenty of high-quality #mumblechatter, even during the super-smoker sets (Ruck Presses proved to be harder than I thought they would be, and the Ruck-ian Twists were no joke either) — there’s nothing like some high-quality Second F to get a man through a tough Ruck or F3 workout.
_ There was talk of a marathon ruck this weekend. I am most definitely OUT for that (I prefer my 26.2s with no extra weight), but I’m sure the Spearhead site will have details.
OBT
The virtual flag was flying high and we had 17 pax for this pleasant, Feb morning. Several pax arrived with tires squealing and brakes smoking, but everyone was able to take off and away we went.
The Thang
Split into pairs- size does not matter
From the lot run towards Walgreens
P#1 – back peddle until caught
P#2 – 3 merkens catch-up w/ partner 1
At the corner before the turn to Walgreens, YHC audibled and broke the partner carry due to traffic and space, so complete mosey to lot
COT (is it a workout w/out)…..
SSHx 20 , Merkens x 15, IW x 12 and moving on!
Retaining wall and Curb / 90 sec intervals (all cadence OYO)
1) P#1 Finger tip pull-ups to fail, then hang to fail and/or Wall sit w/jack web / P#2 Curb calf raises (Inside, outside and standard)
2) P#1 Balls to wall (shift L&R and/ or push ups) / P#2 Curb toe taps
3) P#1 Deep squat to jump ups / P#2 Curb Mtn Climbers
4) P#1 Wall Sit/ Jack web / P#2 Curb step ups
5) P#1 Finger tip pull-ups to fail then hang to fail or Wall sit w/jack web / P#2 Curb jump ups
Curb Merkens and LBC
20 Incline, 20 decline and 40 LBC
Mosey back to the way we came, repeato on the partner back pedal / 3 merken catch up. Arrive at the rock pile
Now find 3 ttl pax and one of you go get a “Rock that you would be proud of”
Relay Race- non stop for 12mins
P#1 SSH / P#2 run with rock to / P#3 LBC , swap rock and run to P#1 and repeato .
We also did,
p1 Mason Twist/ p#2 run w/ rock / p3 Merken
p1 Flutter/ p#2 run w/ rock / p3 Seal Jack
3 man Plank Merken- few audibles regarding method, but settled on the original 3 person
-Similar to Indian run formation, but legs on shoulders of fellow man.
-Do 3 push ups and move from back to front
Mosey back to the parking lot
1 MOM- getting your moneys worth
Boat / Canoe
Naked Moleskin
– This was my first Q at Centurion, sorry if my head was in the clouds this AM. This head and chest cold w/ addition to some good meds from the DR and no hops, it’s not the flu (I was tested), I just felt slightly out of it. Either way, thanks for allowing me to lead, I always have fun putting a workout together.
– I can’t even tell you who arrived at exactly 0530 (maybe later). Nice Job boys. I intended to run and pick you up with the rest of the Pax, but I realized when I said run to 51, they took the shorter route- well played.
– I heard some mumble chatter for using a new wall at Walgreens, hope you liked it. It looked good on my recon trip so I wanted to spend sometime there.
– Ok, YHC took a lot of crap about his F3 handle, many of you seem to be cheese coinsures:) I think I also overheard comments about finger tip pull ups on the wall. The wall was textured making them harder, but I found if you were creative with you position, it wasn’t so bad.
-Apparently a few pax had concern on my form on occasion and was also counting my pull ups (Mic Check)..like I said, head cold, just tying to remember what was next.
– I was proud that at least one team picked a “boulder” for the relay race. Please sound off if someone took a small one.
– Since numbers did not workout, I got to partner with our solo rucker- Udder and we made the best out of swapping the ruck v rock. Sorry Udder, I had a party foul and set the Ruck down (several times)- my bad!
Announcements
– F3 has a discount for the Spartan Race on March 23, I am doing all 3 this year and would like to have more Area 51 guys out there.
– GoRuck there is STILL time to get in, but please hurry. Go to webpage for details
– BRR this will close out soon…see our website