This feels reeaalllll good!!!
Another great turnout at Kevlar this morning for a Bulldog lead beatdown involving pretty much every muscle in the human body. Could have topped 40 if Hairband (@ktackel) lived up to his Twitter hype! Fartsack-1 Hairband-0.
THE THANG
Jog from lot around back of church.
Call from Q to get in groups of 3 – 15 burpees or 10 if you failed to get in a group of 3.
On the move.
Call from Q to get in groups of 5 – 100 merkins or 30 if not in group of 5.
Mosey tp grass.
SSH x 20
IW x 20
Merkins x 15
Squats x 15
Honeymooners til it felt good (Deadwood)
Mosey to hill – exercises in cadence
Merkins x 12 sprint to top
Squats x 15 sprint to bottom
Diamonds x 8 sprint up to top of hill and back
Split jumps x 10 sprint up hill and back
Russian twists x 20 up and down sprint
Spartan burpees x 13 up and down
Jog to soccer field and get in lines of 6
Merkin ladder – 8, 6, 4, 2 and sprint to back of line
Wide arm merkin ladder – same as above
Diamond merkin ladder – same as above
Squat jumps – 8, 6, 4, and sprint to back of line
Combo – merkins 8, wide arm 6, diamond 4, squat jumps 2
Two groups for suicides – one runs, other planks
COT
MOLESKIN
Good to have all of the Go Ruck and BRR boys out today and a fine set up gents showed up with new faces adding to the pax each week.
Deadwood has been a new found source of entertainment and he found his favorite F3 exercise this morning – The Honeymooner. The yoga ish pose of thrusting one’s hips to the floor in plank really hit home for him today and I am looking forward to him Q’ing a workout with a good 20 minute Honeymooner component thrown in! “This feels reeeeaalll goood” was his quote. Deadwoods Twitter feed is second only to Hairband who tweeted much but delivered little from the warmth of his fartsack and blaming his alarm clock.
The hills were back in force today and took a couple of casualties with a few fellas wandering over to “inspect” the bushes between rounds although nothing like the inspection I heard Big League Chew gave them in recent Kevlar workouts! Clowncar skipped a few hills while grabbing his ankles to regroup – hats off to you fella for your consistency the last few months.
With the tires still chained up cones were the name of the game with some hard rounds of upper body. Brown went as far to say that he felt like he had just undergone breast augmentation with the amount of merkins performed. In reference to big chests The Hoff’s name was mentioned as he has been spotted doing F3 workouts in the parking lot of the Y in full F3 gear. Dangerous games messing with the Y’s membership as they’ve been known to kick you out…
Suicides today were the finisher and I am glad that Big Gulp just managed to cross the line in time to avoid a further round.
Great work by all and a pleasure to be back on a Friday to lead such a great group of men
Laces In: The Suicide Mission
11 men stayed close to WEP for the Laces In workout. Little did we know it was going to be a suicide mission led by Cake Boss.
(Flacco posting for Cake Boss)
The Thang:
Warm up run up to the middle Springs lot.
SSHx20
IW x 20
CDDx15
LBCx15
Merkin x 15
Hello Dollyx15
Wind mill x10
Peter Parkerx10
Log Jumpx10
Parker Peterx10
Partners
#1 suicides x 2
#2 Squats with kick
#1 suicides x 2
#2 Apollo Ono
#1 suicides x 3
#2 Basketball drill
Run to stairway to heaven
Partners
#1Power jump #2 run hill 5merkins top of hill
#1Lunge #2 run hill 5merkins top of hill
Abs & plank series
COT
Moleskin:
No opportunity for YHC to ease back after vacation… Cake Boss brought the pain. Great to see Funhouse hang with the Laces In crowd and give an extra little push to the PAX.
Suicides on the Stairway To Heaven were brutal. Who thinks this stuff up?
Reminder: Camp Care 5K is coming up on Saturday, September 7th. Decibel promised there will be Bratwursts and beer.
There was some early chatter about this scene from Planes, Trains and Automobiles:
Running Down a Dream
Nine men went running in the dark, some faster than others. One went farther than the rest and got stuck with the backblast.
MOLESKIN
- Welcome back to Haggis, the only man in F3Nation to abandon not one, but two, BRR teams, a feat that can only be accomplished with the sustained and concentrated effort of a Scottish stonemason. Well done, sir. Or as they say in your native tongue, “naldksjfh;aosdfn” Cry yourself to sleep on your giant pillow.
- “Injured” or not, give the Rock ’em Sock ’em robot his due: he was with the bantamweights out front, while both of A51’s Mountain Goat Tough pax (YHC, MM) and Rock Thrill (also MGT) brought up the rear. #Clydesdales
- Though it’s my first time to the new DT site, I might high jack this thing like the rest of you Judases did with HDHH: the dew and slime-covered boardwalk is no way to run. Less so when the frost is on the pumpkins. Next week, I am taking that puppy on to the sidewalks of Providence Rd and Raintree (the Sunday ABC route). Just no one tell The Shore–I don’t want to get stabbed in the neck with a syringe from the sample closet. #worldstoughestpedo
- No takers on the extra hill work. Just sayin’.
Hydra can’t stop a greyhound
21 pax converged on Hydra for a usual dose of work out and were joined by 73-year old marathoner dubbed greyhound. The beat down goes something like this.
The Thang:
1 X lap around track, 25 merkins, 1 burpee
rinse and repeat
Plank
Circle up in field:
SSH x 40
merkin x 15
IW x 20
wide merkin x 10
MC x 20
diamond merkin x 10
mason twist x 20
merkin x 15
burpees x 20
merkin x 10
Form a Line – Indian Run to Harris Teeter (.75 miles)
merkins x 50
burpees x 10
Form a Line – Indian Run back to OP (.75 miles)
merkins x 50
Plank for 3 minutes – Left, Right, 6 inches
Partner up – Prairie Fire Mary (10L, 10C, 10R) – flapjack
Partner up – 50 yard drag across field there and back – rotate as needed
Mosey to playground:
pullups x 15
situps x 20
jump squats x 20
Mosey to parking lot – job well done boys, all finished
Moleskin:
- Calling all mall cops? Last I heard mall cop was going to run into Hydra today and run back to get his miles in. I guess he got himself lost in the tricky neighborhood streets or decided he would get his beauty sleep this fine Thursday morning.
- Donkey Kong, one of our fearless leaders, remains on IR as he continues to recover from his running into a dog, or a ram, or a bear – whatever large and fast creature it was that challenged him to a match. Anyway, we did burpees in honor of DK today as he recovers. Get well buddy!
- Welcome back to Zima, off the IR, and ready for more Hydra. He even brought his neighbor, 73-years young who we named Greyhound. Strong post Zima and Greyhound.
- Excellent running today by many of the pax. Fletch and Frazier continue to blaze trails, and Gecko, Blitzen, and Hops showed some serious wheels as well. Others were flying by in blur style in the darkness so probably more names I should be mentioning for turning up the speed dial. Nice job to entire pax and to Long Distance, Fillmont, Greyhound for making the 1.5 mile indian run trip. Oh, can’t forget to call out Radar for attempting to run me over every sprint to front. I did say boogey to the front, but geez Radar.
- Fillmont showed off a signature move, or sign, during the name -o-rama. One would think he is a member of some strange tribe, gang, or band of brothers – oh wait, he fits in just fine with this group we call F3.
- Rumor has it that the Girls of Ballantyne (GOB) are calling the Fast Twitchers, Fast “twits”. This is locker posting material and will seemingly add to the challenge next Tuesday in the GOB vs Twitch races
- Updated to include 50 merkins and 10 more burpees (thanks Hops and Champagne)
ANNOUNCEMENTS:
- HDHH – hump day happy hour official launch at the Lodge was a success last night with 17 pax posting. Every Wednesday 6 PM, HDHH at either Vinters at Arboretum or Lodge at Colony Place. Come out of the gloom and socialize for a couple of hours. Get some good conversation on and relax. We are halfway through our work week!
- Come out to a run at whitewater center. Family friendly. September 28, 2013 WWW.YLmudrun.COM
- Two 3rd F work outs starting after labor day (Wed & Fridays) – launching Friday the 13th of Sept
- Good prayer send off by Hops and pax prayers to family of Dolphin for loss of his mother in law
There can only be 1…..
13(Including 1 FNG) planted the flag and decided to attend the There Can Only Be 1 downPAINment handed out by Crabcake. There is only 1, no impostors allowed and none seen at The Anvil this fine morning.
The Thang
Jog around the lot with butt kickers, high knees as we make our way to Rea rd entrance hill. Bear crawl half way down, sprint to the bottom, then back up for COP.
COP
10 Burpees oyo
20 SSH in cadence
5 Burpees
20 IW in cadence
20 Merkins oyo
20 LBC in cadence
20 close arm Merkins
Run to same hill, bear crawl down, run up, back to circle and wait for jack. Hey he’s waiting for us, welcome Jack Squat.
1 jump squat. Make sure you get your knees up. 5 squats
2 jump squats. 10 squats
3 jump squats. 15 squats
Continue to 10 jump squats. 50 squats.
Enough fun with Jack. YHC could do no more. But we can jog. Mosey around the lot and make it to the baseball field.
2 groups, 1 headed down the 3rd base and and the 2nd headed down the 1st base line.
1st and 3rd base 25 CDD
2nd base 20 Merkins
CF fence 25 calf raises
1 group to LF, 1 group to RF 20 diamond Merkins
Run to your dugout, 25 dugout dips. Plank until all done with r and l hand high.
That was fun, lets repeat
Jog to lot for MOM
LBC, rosalita and the protractor. Lots of grunts with this one.
Jog to end of lot with karaoke left and right, backwards run back to finish.
Great job to all the pax and thanks for allowing me to lead you in the gloom. Jack is a beast and seems to rear his ugly head ever so often. YHC had wobbly legs after that.
Announcement
New workout beginning Rebel yell, 08/29 at polo ridge elem. watch for the per-blasts
HDHH every Wednesday check the website for time and place.
Our thoughts and prayers with Dolphin and his family. Together we are strong
It was easy…..Tell A Friend
43 of the finest PAX, fooled by YHC’s Twitter post, put in work at #F3DeathValley. Told you it would be easy. #notsomuch
The Thang
Light jog down to track with a half lap and gather in center of field for COP:
SSH – 20
Burpees – 10
IW – 20
Burpees – 8
Squat – 20
Burpees – 6
Merkin – 15
Burpees – 4
Mtn Climber – 20
Burpees – 2
CDD – 15
(YHC really wanted to throw in 10 more Burpees – If you can’t do it, don’t Q it)
Partner up (3 pax to team) and mosey to goalpost
- 300 LBC (1 pax run, 2 perform exercise – flapjack until 300 complete)
Plank work - 200 Wide Merkin (” “)
Plank work - 100 Burpees (” “)
Mosey back to parking lot/bleachers for circuit work (keeping same teams)
- Merkin/Flutter – PAX 1 flutter at bleachers until PAX 2 runs down to flapjack – while PAX 3 is doing Merkins up in parking lot. Continue to flapjack alternate running back and forth.
- CDD/Dolly – Same as above
- Burpee/Dips – Same as above
Moleskin
- Needless to say, this was the largest group of PAX that YHC has led and am not embarrassed to say that there were some nerves. If you would have told me a few months ago that I was going to be leading a workout at #F3DeathValley, and now a site co-Q at #F3RebelYell, I would have laughed and bet against that. YHC didn’t feel he was ready but it worked out. If you haven’t volunteered to lead a workout, do it. You are ready. Very thankful for what F3 is doing in all of our lives.
- Apologize to any PAX who showed due to Twitter post advising that there would be less running than at #F3FastTwitch as there was a good bit. YHC gives the Twitch a good amount of grief on a weekly basis mostly because there is a ton of running, and I hate running. For any who haven’t attended #F3FastTwitch, I put it up against any we have as it is one of the toughest. T-Claps to TL on that front.
- Happy Bday to the one and only StoneCold! Where was the birthday suit? Smart move by not announcing it pre-workout – 41 Burpees OYO. There was another bday as well. Who was it?
- T-Claps to 49er, Phaze and Harley for allowing YHC to join their ‘team’. Pretty sure how we split things up that 49er and Phaze got the raw end of the deal with the exercise reps
- Tiger Rag can thank Bulldog and Radar for the CDD’s and Burpees at the end. Some chatter during the flutter made YHC willfully change his plans.
- ‘What Water’ – Many of you saw the tweet YHC put out yesterday on ‘Never Wet’. YHC made a debut with the product on some older shoes in an effort to see if it would keep his feet dry. It did. #operationsuccess. Be aware – it leaves a cloudy shine so dark shoes may not be the best idea. Go to Home Depot if you want to try it. Will keep the PAX posted on any foot sores from the chemicals.
- Thanks to SkyWalker for a great send-off prayer
Announcements
- New Thursday workout, #F3RebelYell, launching August 29th at Polo Ridge Elementary. Spackler and Crabcake are site Qs.
- New 3rd F workout, #F3TheStand, launching each Friday beginning September 13th at Panera Carmel Commons after #F3Centurion. Champagne and Purple Haze on Q. “Fresh Wind, Fresh Fire” is the book.
- New 3rd F workout, #F3Aftermath, launching each Wed at 6:30 beginning September 4th at Starbucks Piper Glen. Skywalker and Busch on Q. Will be going thru Search Ministries Foundations Study.
- I think I forgot something so chime in if so………..
Don’t get too excited LD!
18 pax got some early morning shopping in at The Maul.
The Thang:
Start a short mosiey to the Parking lot in front of the movie theater for warmup
25 Side straddle hops in cadence
20 Imperial walker in cadence
10 Merkins in cadence.
Indian run to the fountain.
OYO:
30 dips
20 derkins
10 burpees
Repeato X 3
Plank work lead by Mighty Mite
Indian run to the parking lot in front of target
Mary Go Round(what LD calls the MoM…I like it) led by YHC
Flutter X 25
Dolly X 25
Rosalita X 25
Heels to Heaven X 25
Exploding Merkins X 10 (Thanks Haze!)
Indian run to parking lot in front of the Movie theater.
15 prisoner squads
20 jump lunges in place
YHC takes over for a mosey to the hill near the start point for a incline/decline merkin ladder
6 inclines at the top, one decline merkin at the bottom. 5 at top, 2 at bottom…..until 1 at top, 6 at bottom.
Split up into 3 groups for pain stations
20 yards of wall walkers
20 yards of bear crawl
100 meter run
Repeato X 2
Split up into 2 lines for a spint relay race ~ 60 yards. Everyone waiting in line does LBCs.
COT
Moleskin
Long Distance was clearly very excited to get his first Q started. He started sprinting from the start point to get to the warmup COP and left the rest of the pax in the dust.
I don’t think any a single member of the pax could claim they weren’t smoked after dips/derkins/burpee cocktail that Long Distance mixed up over by the fountain. Ouch.
YHC asked Subway if he preferred merkins or bear crawls. Which is akin to asking a man if he would like to spend the day at the DMV or on jury duty. Both are quite distasteful.
YHC is still puzzled as to how Philmont was able to beat him in the last sprint of the day. Coulda sworn I had 20 pace lead on him at one point…
Announcements
The Sons of Ballantyne will be facing off against the Fast Twits….er Fast Twitchers on Tuesday, August 27th at Jay M Robinson Middle at 5:15(not 5:30). There will be a variety of events including a mile run and relay event. If you’re a regular at either workout, you’re encouraged to attend and compete. The normally scheduled Fast Twitch and Bagpipe workouts are cancelled next week on the day of this competition.
New Thursday workout, Rebel Yell, launches 8/29 at Polo Ridge Elementary.
New 3rd F workout begins 9/13 at the Panera at Carmel Commons. The group will be discussing the book, “Fresh Wind, Fresh Fire”.
Pain at the lake
A record group of 25 showed up for a beat down from Chipotle. Perhaps the large number was due to the rumors of the Bagpipe / Fast Twitch showdown next week… the pax clearly want to make sure that they are on the right side.
– Apologies to all – I messed up my phone and did not capture all PAX. Sorry for those I missed…
(Haggis writing for Chipotle)
The Thang:
Warm Up: 25 SSH, 25 Imperial Walkers, 25 Mountain Climbers
3 Lap Lake Run with Breaks along the way:
1st Lap 25 merkins x 4
2nd Lap 25 Dips x 3 and 25 Carolina Dry Docks
3rd Lap 25 x 2 Squats, 25 x 2 step up or jump ups
Mosey to parking lot for Mary delivered by Haggis
25 flutters, 25 Dolly’s, 25 Heels to Heaven, 25 Bicycles
Finish off with a timed mile run (3.3 laps around lake)
Moleskin:
– A vicious Q from Chipotle – his first time at Bagpipe. Excellent work!
– Record numbers at Bagpipe this week – great stuff.
– Next week is the long awaited showdown with Fast Twitch. We will meet the Twitchers at JM middle school on Ballantyne Commons Road, at 5:15am. We will have various competitions in an us vs them format. However, don’t be put off by the competitive nature of the event. Think of it more as a normal workout with a larger group and some great opportunities for trash talk…
Nightmare near Elm St…
{Note: virgin Q BB posting…apologies to all 12 other PAX, as the delay in posting is in no way indicative of the MONSTER heart, will and determination shown on Monday AM! Proud of the Basecamp brothers!!}
Lucky #13 Pax decided to defeat their inner self and join the brothers on a rainy Monday morning. What happened next was far more than expected (queue sound effect “dun-dun-dun”)
The Thang:
Fireman Ed Took the helm with a brief jog to get the legs warm for COP:
– 15 SSH
– 15 Mtn Climbers
– 15 IW
– 10 Merkin
– 15 Slow Squats
– 10 Carolina Dry Docs
Searching for dry land:
To the track for some 4 corners:
– Sprint the entire track plus an additional 20 meters
– Each ¼ around, stop and donate 3 burpees
– Finish at the midfield bleachers for PLANK-O-RAMA
No dry land found, so to-heck with dry:
Mosey to center of the football field and circle up for Jack and Mary
– Jack Webb to 7
– Dolly
– Rosalita
– The “Flutta”
– LBC
YHC was the given the privilege of leading the willing through a 2nd challenge… and all brought their A game!
Partner Up:
Team LBCs to 60
a) Sprints to bleacher end
b) LBCs till A returns
Flapjack till completion
Team CDD to 40
a) Backwards run to bleacher end
b) CDDs till A returns
Flapjack till completion
Team Slow Squats to 40
a) “Skips” run to bleacher end
b) Squats till A returns
Flapjack till completion
YES, I said “SKIP”…. Try it; not as easy as in 4th grade
WINNER’S PICK (Loudest Mumble Chatter and partner support in previous exercise)
Team LBC to 40
a) BearCrawl halfway to bleacher
b) till A returns
Flapjack till completion
More PLANKORAMA
Up against the Wall
Lunge walk to the walls… pick a spot, and prepare to assume the positions
-60 secs – Wall sits-> Rinse & Repeat
-60 secs – JumpUps -> Rinse & Repeat
To the finish
– 10 civilian count merkins
– Sprint to end of parking lot
– WINNER (actually, 3rd place finisher) chooses the number of closeout burpees (“5”)
– KNOCK OUT 5 Burpees!
Strength and Honor!
Partner Up with same size kettle bell
Walk as a unit, one partner pushes both Kbs high while other partner does 15 Merkins continue to flap jack to parking lot (if you can’t continue presses, do shrugs with Kbs)
Circle up
Side straddle hops x 20
Imperial Walker x 20
Mountain Climber x 20
Partners go to opposite ends of parking lot each does their exercise listed below leaves their kettle bell and sprints to their partners kettle bell…when passing your partner, “Strength and Honor” is spoken aloud. Depending on which level of parking lot you are on, top level does number specified, middle level adds two reps to number specified, lower level adds 4 reps to number specified…pick your poison, longer sprint or more reps!
30 kettle bell swings/30 goblet squats – sprint
30 kettle bell Merkins moving side to side (one hand on the kettle bell and 15 each side)/30 kettle bell curls (15 each arm) – sprint
30 (15each arm) Kettle bell Plank rows (find a curb)/30 kettle bell presses (15 each arm) – sprint
30 kettle bell upright rows (15 each arm)/30 in place goblet lunges (15 each leg) – sprint
Repeat above 2 times
Partner kettle bell run with both kbs while the other does 10 Merkins – flap jack back to the flag pole
Finish with core work – box of chocolates
37 Men showed up for a Tuesday workout to flex their muscles to grow in strength and do it with honor. It seems the task was accomplished, as there was not much mumble chatter except for the grunts and groans the Q was close enough to hear during our core box of chocolates session at the end.
The men were a fit pax that would make any Q proud! It is amazing how many great men are a part of F3, and every FNG that comes is cut from the same cloth. Keep head locking your family, friends, neighbors, and colleagues to come out. Hopefully everyone received a good, moderate intensity circulation of blood through the system during the workout, and if not, I promise to step it up next time!
In His Strength and for His Honor!
Busch