28 men showed up this morning to pound it out on the #F3Anvil. We did a few things that made us sweat.
The Thang
Run over to the B parking lot area for COP:
Run to the front entrance off Rea Road. Partner up (size does not matter) at the bottom.
Run to the back entrance off Rea Road for work on the hill. Same partners. Start at the top.
Run back to the launch point for a little bit of Mary.
COT
Moleskin
Announcements
37 dedicated pax including a FNG met at skunkworks to start the day off just right.
Mosey to the grass for our warmup
SSH x25 in cadence
20 Merkins
IW x25 in cadence
20 Merkins
The Thang: The ladder up 5,10,15,20 and down 15,10,5
2 handed swings p1 performs 5, p2 does 5, p1 10 then p2 10. While p is performing set exercise the other is doing various plank renditions. Thanks young love and run stopper.
2 handed curls with LBC
Merkins left hand on bell up the ladder, right hand on bell down the ladder with squats
Time is a wasting(audible), lets mosey to church lot for some hill work.
P1 does set exercise; p2 starts at end of parking lot, up hill, 5 Burpees then back and switch.
Windmills left and right with KB. Plank until all pax done.
Halo left then right. Plank until all done
Greg Louganis x 2. Reverse plank or table top (countertop–more on this later)
Round the world left and right. Plank until all done.
Circle up in lot for 6″ w/negative chest press x20
Run back to start with KB dangling behind you
Large group out today which is awesome to see. Thanks for allowing me to lead you this fine morning. Run stopper pulls in just before we take off, in a long sleeve, body hugging shirt. Guess he was a little cold this morning. Needless to say he was hating it when we got into the hill sprints.
During the hill sprints runstopper calls out for a reverse plank or table top until the pax are done. And from the other side of YHC I hear it’s not a table top your doing counter top. Run stopper then goes into doing a Jane Fonda with left leg up and hip thrusts, don’t forget the right leg up with hip thrusts. Needless to say we did counter top. Not sure who had more fun, him or us.
A super strong 28(!) ecstatic PAX posted at Basecamp, and as YHC was 30 secs late, Smash led the group into circle that YHC was astounded to take notice was a 28 strong (!) [did I mention that already?] And they were ready…
getting warmed-up; COP ->
20x SSH
20x imperial walker,
20x SLOW squats
15 x merkin,
15 x Carolina dry dock, squats
circuits at station #1; mosey to the baseball bleachers ->
Divide into groups of 3
20 dips -> 20 incline push -> 20 LBCS
RINSE REPEAT 2x
20 supine pullups -> 20 CDDs -> 20 Squats
RINSE REPEAT 2x
Putting it together… you choose the pain level
Reps 10-15 each of:
dips -> incline push -> LBCs -> suppine pullups -> CDDs -> Squats
getting to cardio @station #2; mosey to the track with either a) rail walk or b) stair hops, followed by a long lung walk
Partner Up
SLED AND ANCHOR
-> Push/Sled: P1 down, p2 back
-> Pull/Anchor: P1 down, p2 back
Reverse Run with LBCs
-> P1: down for LBCs
-> P2: 100m down, 100m back
-> Flapjack
Karaoke Run with CDDs
-> P1: down for CDDs
-> P2: 100m down, 100m back
-> Flapjack
Obligatory Burpees
10x on your own
Shut down
4 Mins of wall love
MOLESKIN
– YHC was truly inspired to see a large crowd on a Monday AM, and truly sorry for arriving even a brief moment late
– Thanks to Smash, for always being willing to lead the pack
– the F3 magic continues, as an outstanding 5 FNG’s were EH’ed into a Monday AM
– SPECIAL KUDOS to LowTide, who showed up and showed out(!), for a 5:30am on HIS FIRST DAY OF SCHOOL!
– Additional KUDOS to Robin Hood, who I am continually impressed by
Great day, gents!
–
The Saturday morning workout group at The Fort is busting at the seams so it’s time to split and head west – to Tega Cay! The newest boot camp workout, ALCATRAZ, will begin in two weeks at Runde Park. Senator Tressel and Funhouse will kick off the pain parade on Saturday, September 7, at 6:30 sharp.
The Thang:
Workout: ALCATRAZ (Boot Camp )
Location: Runde Park in Tega Cay
Take Tega Cay Drive approximately 3 miles west from route 160. Go left on Windmere Drive, just before the fire station, and the park will be immediately on your right.
Start Date: September 7
Time: 6:30a – 7:30a
QIC’s: Senator Tressel and Funhouse
14 Pax decided to enjoy the early gloom of The Foxhole. The bullets were flying…er..a… kettle bells. Almost anyway as Launch Pad and Blue Steal came in HOT to our new parking place. This was my first Q leading a gear workout so I didn’t want to disappoint. My neon green watch that debuted at Day Zero and was coveted by Tiger Rag had given up the ghost so Mighty Mite became the official time keeper.
THE THANG;
COP
SSH 25
Imperial Walka 25
Peter Parker 25
Mtn Climbers 25
Merkins 20
Freddy Mercury 20
Mosey to center field of synthetic turf for more COP-
Ladder from 7 to 1
2 hand swing
Goblet Squat
Snatch L, R
Flutter Kick Dolly press 20x
Run to Goal line and back
Line up on side line and partner up size don’t matter-
P1 2 hand high pull
P2 sprint to other side line back peddle to mid field sprint back
P1 Reverse Lunge
P2 Slide L then R back peddle sprint
P1 Rack and Press Left
P2 Karaoke L, R, back peddle, sprint
P1 Rack and Press R
P2 Karaoke L, R, BP, Sprint
P1 Lateral KB Drag across body in Plank Position
P2 Karaoke L, R, BP, Sprint
P1 Snatch Matrix L
P2 Karaoke L, R, BP, Sprint
P1 Snatch Matrix R
P2 Karaoke L, R, BP, Sprint
Farmers Carry with a 5 merkin chaser around soccer field.
Lift’em high for mosey back to parking lot for COT
Mole Skin:
T claps for youngsters Blue Steel and Launch Pad for posting 3 Mondays in a row. I warn you it’s habit forming. You almost sent to pax diving for the bushes ( without KB) coming in hot like that. However I don’t think you car would have faired so well hitting a pile of KB’s especially Mighty Mites cannon ball. The handle on that thing is as big as the bell it self. Pax was mostly quiet except a few growns over the 7’s ladder. The Snatch Matrix comes courtesy of Byron from Metro. However I should’ve introduced it before I was already smoked as I believe I threw my back out. Should’a kept my back straight like I said. I hope everyone got their monies worth. I was pretty thrashed. Thanks Mighty Mite for the time… nothing like reading your watch while swinging that cannon ball. Thanks Market Time and Honey Bee for the Q. Anyone thinking if Qing The Foxhole forget weinkies it’s too dark. Strong work by the pax and great closing prayer. Hope to do it again, gentlemen. See you in the “Gloom.” Next Monday no Foxhole. See you at the Convergence.
18 men posted at The Matrix for a Monday morning beat down delivered New England style by our very own Lobster Roll.
Warm-up:
Jog to lower parking lot
Squat x 19
SSH x 20
Imperial Walker x 25
Hold plank for 2mins – 20sec each exercise
Mountain Climber
Peter Parker
Parker Peter
Regular Plank
6-inch Plank
Regular Plank
Stations with partner:
Partner 1 –
10 pull ups
20 dips
15 merkins
Partner 2 –
Peoples Chair until Partner 1 completes the above 3 stations
Repeat 3x
Star Fish (part 1)
1- 20 Squats
2- 20 Jump Lunges (10 each leg)
3- 20 Squats
4- 20 Dead lift squats (10 each leg)
5- 20 Squats
10 burpees upon completion
Star Fish (part 2)
1- 15 Merkins
2- 15 Carolina Dry Docks
3- 15 wide arm Merkins
4- 20 tricep extensions (10 each arm)
5- 15 Diamond Merkins
10 burpees upon completion
Mary – All 25 reps unless noted
1- In and Outs
2- Bicycle
3- Reverse Bicycle
4- Crunchy Frog
5- Slow Flutter
6- Heels to Heaven
7- Side oblique (25 each side)
8- Mason Twist (50 count)
Moleskin
– So, Lobster Roll didn’t disappoint with his New England bag of tricks. Good upper body work, good cardio… a bit of everything.
-When Lobster Roll initiated the Star Fish from a different launch point, it blew my mind. Then when he announced a “round 2” for th Star Fish I was really confused.
-Lot’s of chatter from Zippity this morning… as usual. He is our resident smack talker for sure. Good news is that he one of the leaders for the convergence workout on Labor Day… so we will all get our chance to haze him.
-Lot’s of tough core work by Lobster Roll to finish off the workout. His core is strong. Would be good to see Lobster Roll and Countertop have a “battle of the core”.
Like George Costanza – “I’m back baby!” Coming off 6-week lay-off due to injury – I’m ready to rejoin the faithful. Tuesdays at 5:30 am at the corner of Foxcroft and Rothwood. Felllowship (post-injury) pace…
18 PAX posted in the Smoky Mountain gloom. For 1 hour, the Blue Ridge Assembly (BRA) was re-branded Pain HQ. Several FNGs posted, in full form might I add.
The Thang:
Ball of Man – a group prayer primed the gears
Descent to Robert E Lee Hall for warm up; SSH X 15, Mountain Climber X 15, Merkin X 15, Peter Parker X 15 (these are all made up bc I can’t remember)
Descent to base camp for 6 Minutes of Mary, brought to you by Dredd
LBC X 20
Russian Twist X 15
Low Slow Flutter X 10
Dolly X 12
Freddy Mercury (isn’t that the name) X 20
Jacob’s Ladder: Ascent to BRA HQ – 1 burpee, descend to base camp, repeat to 7 burpees.
BRA HQ Parking Lot – partner exchanges
1 Squat, 10 Merkins – 2 Squats, 9 Merkins – you get the point
Wall of Glory; Dips X 20 – Derkins X 10, Wall Jumps X 15
COT. Aye.
Respect to all FNGs for an outstanding rookie post in the high altitude oxygen.
Written by: Swiper AKA “Your Local Gasman”
Skywalker’s Moleskin
So, something had clearly crawled up and died inside of Swiper or perhaps it was the change in altitude and air pressure that had his bowels working in overdrive. Too many times, YHC overheard “Swiper……not again” as Swiper would drop a grenade or crop dust the pax as he smoked by the rest of us.
As we are doing Namearama, one of our FNG’s, when asked to tell us about himself replies, “Well, I’m a White Male….” “Unabomber!!” screams either Dredd or Swiper. And Unabomber it is. We are hoping that he will start wearing hood sweatshirts when he posts this winter.
A special shout-out to The Lizard for a strong first post. Even more impressive was the fact that The Lizard led a hike, albeit a SLOW ONE, up to the top of the mountain later that day. He was so smoked that YHC thinks he hit the fartsack at 2000 hours.
43 of the fatihful – a new record at DMZ – posted this morning for a #beatDown that YHC wasnt even sure that he could do.
Ball of Man for a prayer to launch us in the right direction
Mosey to CMS
COT: SSH, IW, Mountain Climbers, Seal Jacks (led by Swiper), LBC, Squats, seems like there was something else but I don’t remember what it was.
Mosey to front parking lot only to discover that we had so many pax, there wasnt room for what YHC had planned. An audible was called and we moseyed to the football field.
Mama’s Four Layer Cake
1st Layer
Sprint to 50 yd line & back then 5 Merkins,
Same sprint with 5 Squats
Same sprint with 5 LBCs
same sprint with 5 Burpees
2nd Layer
Sprint 50 with 10 Merkins, then sprint back
Same thing with 10 Squats
Same thing with 10 LBCs
Same with 10 Burpees
3rd Layer
Same sprint with 15 Merkins
Same with 15 Squats
Same with 15 LBCs
Same with 15 Burpees
4th Layer
Same sprint with 10 Merkins
Same with 10 Squats
Same with 10 LBCs
Same with 10 Burpees
Run to side parking lot for MOM led by Field of Dreams
Run back to Park (with a Jailbreak called by Swiper) to COT
Moleskin
It was awesome to see so many of the pax come out this morning. Lots of good #MumbleChatter from Swiper who made a special guest appearance from the Freedom Park crowd. Swiper and Agony were giving YHC grief about having to dig out their passports to come so far south for DMZ. Funny though, Agony lives about a mile away.
After the 2nd Layer of the Cake, YHC was starting to question if he could complete his own workout. A very wise member of the Area 51 pax once said “If you can’t Q it, don’t do it.” But the adrenaline of being around all the great energy from the Pax kept YHC going. Thanks guys.
Announcements:
Area 51 Labor Day Convergence workout next Monday at South Charlotte Middle School. Joker and Honeybee on Q. 0700 so no headlamps needed! NO DMZ NEXT WEEK.
Aftermath, one of our new 3rd F workouts, begins Wednesday September 4. 0630 at the Starbucks at Piper Glen (where Trader Joe’s is). We will be going through Search Ministries’ Foundations Study. Even if you cant make it every week, this is a great study to do. It’s topic based and is designed in such a way that missing a week or so doesnt minimize what you will get out of the study. Busch and Skywalker will Q.
THE THANG:
Here comes the Burpee BUS — 10 on your own…
Mosey around to the backside of the school and circle up by the motorcade of Cheese Wagons:
COP
Loosen up those legs boys!
Mosey, Circle the school and Head for the “HILL”
Hill Work:
Catch your breath and mosey around the lot for some Rails
Rail Work:
SWITCH!!!!!!! In comes Countertop
Wondering Mary
Mosey to next COP Plank until all PAX are in
Mosey to next COP Plank until all PAX are in
Mosey to Elementary School Playground
She Hate Me (5 mins)
The Big FINISH =– Burpees x10
MOLESKIN:
9 strong “SUCKAs” entered the glooom at OUTLAND on this day not knowing what the morning’s doese of Down Painment had in store for them. There was quite a bit of chatter #mumblechatter prior to launch about the weather and so on, and the energy was high! However, that was quickly silenced at 6:59:59 once QIC announced let’s go, but before we do — let’s board the burpee bus and 10 on your own.
Although Hardwood admired in awe from afar last week at the recycling station, he did join the PAX for some fellowship on this day, he didn’t join us until we were half way through COP. #youstilloweus10burpees.
Today was the first time we took advantage and used “The Hill” and it was a real crowd pleaser. #deciptivelydeceiving. Once we finished the Sprints, we moved on to the bearcrawl challenge. As soon as QIC said “GO”, Chicken Dance tore out of the gate and up the hill like a Komodo Dragon. His energy and enthusiasm encouraged us all. #warbaby #strongbutage=24 (HATE). Keep coming brother and we’ll keep beating you down. Then YHC said hey, lets try this #thisisnevergood and a backwards bearcrawl up the hill ladder. Vila responds, pfft that doesn’t sound too terribly hard. Translation is “once was enough, call an audible and lets do something else…”
Big shout out to both Vila and The Dream though for cycling in 4-5 miles out in their fancy bike outfits #meninthights and aerodynamic headgear.
Another big shout out to Blueprint who sustained a calve injury on the hill. However, he still managed to press on was determined to complete the workout and tracked the PAX everywhere they went. #wecoveredalotofground
Great to see everyone out and kicking off the weekend in the right way and it’s really great to see how the site continues to grow. Now that school will be back in session starting monday and the boyz will be coming off of vacation — the fun now really begins.