14 big hairy men found their limits today while running around in circles or lying down. Today was personal record day at bagpipe which meant pushing just a little harder than usual.
The Thang:
Warm up: 30 side straddle hops
Merkins personal record in cadence: Go to your max, then pause for five, then come back in. The group went to 30, pause, 5 more, pause, 5 more. 80 regular count push-ups ain’t bad, but we can do better!
Mosey to pull up bars. Partner up. Partner assist to 15 pull ups, then squats. Repeato.
Mosey to dip wall on the shore of Loch Ness. Dips personal record in cadence: Group went to 20, pause, plus 5 more. (These were full dips, Tiger Rag!) 10 decline merkins to recover.
Mosey to parking lot for Mary personal record. Good ol fashioned seated crunches. Group went to 30, pause, 5 more, pause, 5 more.
Mosey back to Loch Ness for 1 mile personal record run. 3.3 laps of loch ness = 1 mile. We just can’t have those Fast Twitch boys getting ahead of us. Because we are tougher, we use a more demanding course. Look out Joker!
Select times:
FNG Unfair 6:05
Haggis 6:20
Honey Bee 6:37
Mighty Mite 7:13
Market Timer 7:23
Puppy Love 7:23
Wingman 8:30
Fireman Ed 9:00
Mosey back to parking lot for some Q school. Circle up; each member of the pax take the lead with an exercise with perfect diction and cadence.
Can’t remember all the exercises but we got through 10 of the pax. Fireman finished us off with heels to the heavens for a 25 count. Brutal!
Moleskin
– A painful day but we got a lot in.
– Awesome gains being made by Chipotle, Long Distance, and Fillmont. Good to see!!
– Backdraft called diamond merkins on Q school circle. YHC kryptonite – Backdraft knocked them out. Impressive!
– FNG Unfair shows up for his first session, crushes us all on the one mile, then informs us that he is 20 and plays varsity soccer for Boston. Awesome performance, and well named by Fireman Ed!
– Mighty Mite on Q next week. He enthusiastically mentioned that he is brimming with new ideas, so should be a good one.
As Mall Cop mentioned in the last Rock backblast, he and YHC will be starting an informal group prior to the Rock workout on Saturday, meet at 0615 near the basketball goals (off to the side of where the main parking area is), start at 0620, finish at 0650 in time to 2nd F prior to the Rock. Focus will be kettle bells and eventually rope of death or war rope or something like that, it felt like the rope of death the one time I did it though so I’m going to call it that.
Bring kettlebells/dumbbells and extra enthusiasm, YHC underestimated how hard it was to do the regular workout after this but the burn felt great later.
Sort of a one and a half down opportunity (not a true double down but still worth a mention).
See you out there.
The shovel flag was easily planted in the muddy muck, and 25 brave souls ventured out into the DMZ.
The Thang:
Hops on Q:
Jog 0.4 miles from Carmel Rd. Park to Carmel MS
COP
SSHs x 25
IWs x 25
Squats x 25
Merkins x 13
Jog to track
4 corners of pain
10 Merkins, 15 LBCs, 10 Wide Arm Merkins, 15 Freddy Mercury’s – running in between pain stations
Plankorama when finished including some C. Laettner’s which CR loves. Laettner that is, of course, not the exercise.
4 more corners of pain
Lunge walk to 15 merkins
HIgh knees to 20 LBCs
Lunge walk to 15 Diamond Merkins (YHC audibled from wide arms to diamonds though Longhorn and a couple others had already hammered out the wide arms)
High knees to 20 Freddy Mercury’s
Jog to finish
Plankorama including some elbows on the asphalt. Crowdpleaser.
Merkin Jacks x 13
Skywalker on Q:
40 Burpees in honor of Stagecoach’s 40th birthday.
She-Hate-Me – 5 Minutes of the following:
20 Skater Lunges, 15 Merkins, 20 Dolly’s
3 MoM
Run 0.4m back to park for COT
Moleskine:
YHC and Skywalker were hopeful for a successful turnout for the launch of DMZ; and we were not disappointed despite the rain and flooding. 25 pax posting. T-claps to FNGs: Dropbox, Klinger and Spartan for posting on a very gloomy morning. Even the guy who EH’d Klinger didn’t show! Look forward to seeing all 3 of you out again soon. Aye!
The workout was, of course, made more difficult with everybody carrying the water weight. Somebody claimed they were essentially wearing a WV, but BS was called on that.
Kotters to Longhorn – great to see you back out brother. Even with being on the DL for extended period – LH still brought it.
Stagecoach – who did his 40 birthday burpees in the center of the pax was mumbling something to the effect of should’ve taken breakfast in bed….while CR kept mentioning C. Laettner over and over…weird.
Great mix of pax from Metro, The Fort and Area 51 – just as the DMZ was intended to be.
Snowflake, our War Daddy today, is on Q next week for 2nd rendition of DMZ.
Announcements:
WCNC (NBC) to do a bit on F3 tomorrow at 11am live on Colleen Odegaard’s show (aka M. Mic Check). YHC, OBT and perhaps one other from F3Nation to be in studio with clips from The Rock to be shown as well. Tune in, TiVo, DVR, etc., etc.
Still time to sign up for The Goat, Goruck?, BRR, and some other CSAUP stuff – see the website for more details.
Come Wiggle with us! 5:30 am launch tomorrow – corner of Foxcroft and Rothwood. Fellowship / taper pace. Our numbers are increasing – don’t be left out!
5 of Zip’s dedicated faithful fan club weren’t discouraged by Cantore’s weather prediction nor the precipitation that blew in throughout the night and entered the gloom to make a downPAINment at the Matrix!
The Thang:
Before things get started Surprise Burpees x 5! (Chatter – it’s hard to bend down this soon so early so we kept it light….)
Mosey down to the soggy soccer field to examine the terrain:
– But Kicks
– Karaoke left
– Backwards mosey / run
– Karaoke right
The field resembled lake Erie Q as anticipated so Q calls an audible of what he previously had planned and we head for higher ground to the parking lot to the launch pad for COP:
SSH x 20
IW x 20
Merkins x 15
Peter Parker’s x 20
Get moving again and run to the back of the school for a “modified” Roger Waters (not quite wall to wall but – Wall to Tree Stumps)
Rinse and Repeat X 3
Jog across campus back to the front parking lot of the school for more PAIN on the jungle gym.
3 exercises followed by Sprints around the lot (200-250 yds)
– 1st exercise – 10 pull-ups followed by a Sprint.
– 2nd exercise – 20 dips followed by a Sprint.
– 3rd exercise – 20 air squats? (QIC needs confirmation here but it was something) followed by a Sprint.
Grab some wall, 1 minute standard – 2nd minute 30 air presses (in cadence)
3 exercises followed by Sprints around the lot (200-250 yds)
– 1st exercise – 20 merkins followed by a sprint
– 2nd exercise – 20 diamonds followed by a sprint
– 3rd exercise – 20 wide arm merkins followed by a sprint
Grab some wall, 1 minute standard – 2nd minute 30 air presses (in cadence)
Indian run across the lots to and around the track (with only a PAX of 5 this was good stuff with the additional reps and 5 Thoroughbreds). After completing the circuit around the track, jailbreak back to the main parking lot for some Mary!!!!
5 MOM:
Dolly x 20
Flutter x 20
Bicycle x 20
LBC x 20
Moleskin:
Another great day at The Matrix for Zip’s very own Fan Club Day and only the 5 strongest came out. I assume the rest were either fearful of what Z had in store and opted to a lighter w/out called the DMZ or they simply didn’t want to get grimy and mess up their manicures from their weekend spa treatment. Either way, it was a great day for such a strong PAX of 5.
Z tried to bait Tiger Rag on a few different occasions but he was having none of it. He and Uncle Leo were having some sort of 1:1 PT competition and were flying out there. A shout out to Young Love and Abacus who were right on their heels. YL just continues to get faster and faster and Abacus has become a beast on the pull-up bars and perfecting the “perkin” = perfect – merkin.
New workout DMZ started today Monday 6/3, 5:30 am at the Carmel Neighborhood Park & Carmel Middle School where Governator meets. Matrix faithful – DON’T GO THERE!!!! J
Area 51 pool party 6/8 at Candlewick Pool. Respond to your RSVP email before Bug Eater comes and tracks you down. Another evite went out last night……
Have a Good Week Boyz!
Zip – OUT
A Fireman Ed virgin Q and well done it was, had a few LIFO FNG’s lucky for them it was Base Camp and Bugeater wasn’t there to make them do the 15 burpees on your own for being late…
Fireman Ed had the PAX circling around the parking lot to collect the LIFO’s, two FNG’s R. Patz (now Snail Mail) and R. Wentzel (now 8 Ball) and off we went…
jog around parking lot
15XSSH
15XIW
10XMerkins
To the track
lap 1 every corner 3Xburpees
lap 2 every corner 4XMerk
partner up
partner 1 shuffles to the end of bleachers and partner 2 LBCs till P1
is back then switch
2nd time
partner 1 Karaoke to the end of the bleachers and partner 2 LBCs till P1 is
back then switch
To the baseball field
15X dips, 10X incline Merk, 10X supine pull-ups, repeato
on the field (soggy as it was but we all know that’s no issue for F3)
from home to left 10 squats back to home
to center 10 lunges
to right 10 SSH
To the hill
Jacobs ladder to three burpees
Peoples chair plus 15 air presses repeated three times
Mary
10Xflutter
10Xdolly
10X bicycle
10X LBCs
warm down lap
10X heels to heaven
Moleskin: Great first Q by Fireman Ed, he has been one of the steady Eddies of Base Camp (yes I know that’s awful). Look to see much more of him in the future. The two FNG’s, Snail Mail and 8 Ball were shocked but intrigued and both put in a huge effort, I see some Jack Webb’s in the future, Snail Mail being yet another resident military vet (hoo rah if that gives the service away). Marvel put up with being called another name the entire workout until the very end, that might have made him mad and thus the strong work, well done brother! Fun was had by all. Crocket is going after F3 in a big way, he only came out two weeks ago and when he was pulling up in his truck Fireman Ed didn’t think it was him because the truck had an F3 sticker on it but nope, he’s just that into it!
Announcements: Too many workouts to mention by name now but went through some of the upcoming ones for the FNG’s and YHC and the Q were still not sure we got them all.
Stonehenge on Saturday is another installment of Fireman Ed, YHC will be there for sure.
Strange Brew on Q next week.
The Thang:
Mosey up to the softball fields to the launch pad for COP:
SSH X 15
Mountain Climbers X 15
Squat X 15
Merkin X 5
Mosey to outfiled of softball field – split up into 4 groups. Had 4 stations going…1) 10lbc’s 2) 5 squats holding as many kids as you brought 3) 10 SSH 4) 5 merkins with your kids on your back. in between each station, run 20 yards and do 3 burpees. Rinse and Repeat
played a game of duck, duck, goose while in the plank position
mosey down to the play ground and split up into 4 teams again. Stations… 1) 5 pullups 2) 10 step ups on bench 3) 15 LBC’s 4) 5 declined merkins. Rinse and repeat
mosey down towards lake near small field. split into 2 teams – one team jogged around the field twice while the team on the field played freeese tag. when you were tagged you had to plank unitl you were unfrozen. Flap jack.
We then split up into 4 teams and one Dad from each team was instructed to go to his car to retrieve his smart phone. We were ready for the scavenger hunt! we finished up with each team having to pose for these photos (2.0″s and Dads!)… LBC’s in left field, wheel barrow you r2.0 in right field, SSH in center field, piggy back squat on your Dad at home plate, plank with shovel flag as your back ground, human pyramid w lake in background, eberyone stand on one leg on picnic table, everyone on the slide at once.
Moleskin:
Great fun was had by all! Kuddos to Turkey Leg for sneaking his 5 month old out of the house for a nice F3 workout! We look forward to seeing yuo all this Saturday with Stone Cold as Q!
34 Pax including 3 FNGs entered the gloom to make a downPAINment on the day The Rock style!
The Thang:
Baracus Lead
Before things get started Surprise Burpees x 15
Mosey through parking lot to the launch pad for COP:
SSH x 25
Merkins x 15
Squats x 25
Burpees x 15
Mosey to soccer field hills for 7s (ladders) with 1 merkin at top / 6 squats at bottom. 2 merkins / 5 squats, etc.
Jog accross campus to the North Face mountain (I mean hill) for more ladders. 1 Burpee at top / 4 jump squats at bottom. 2 Burpees / 3 jump squats, etc. Finish at the top.
Mosey to campus front field for 8 MOM:
LBC x 20
Flutter x 20
Freddy Mercury x 20
Dolly x 20
Cumberland County Viaduct x 13 each side
Protractor
Mall Cop Lead:
Jog back accross campus pausing for lunge walk halfway then continue to baseball field.
Pax split into 2 groups for:
Group 1 sprint from home plate to right field, 20 Merkins, sprint from right field to left field, 20 Carolina Dry Docks. Sprint back to home plate, 10 Burpees.
Group 2 bear crawl from home to 1st base, 10 Merkins, backwards run to 2nd base, 10 Carolina Dry Docks, bear crawl to 3rd base, 10 LBCs, sprint to home, 10 Burpees.
Flapjack groups.
Mosey to outfield and circle up for She Hate Me. 10 minutes straight, as many rounds as you can do of Merkins x 15, Lunges x 10 each leg, flutter x 15. Audible half way through to change to Merkins x 10, Squats x 10, Peter Parker x 10. End by all pax in squat position for a loooonnngg 20 count by Run Stopper.
Mosey to picnic tables for 3 sets of 1 leg squats with one foot behind you on bench x 10 each leg, dips x 20, LBC x 20.
Mosey back to shovel flag and end with 10 Burpees.
COT
Moleskin:
Another great day at The Rock! It was great to have some of our McKee Rd Area 51 brothers with us today, as well as 3 FNGS. Great work by Hang 10, Face Off, and Double Play! Welcome to F3 and we hope to see you out on a regular basis.
A shout out to Strange Brew who posted 30 minutes early to get in some kettle bell work before any of the other pax even showed up. YHC and Brew have discussed making this a regular event on campus at The Rock so anybody interested in getting in about 30 extra mins of strength work with gear before the regular bootcamp begins is welcome. We plan on meeting up at 6:15 and starting from 6:20 to 6:50.
YHC had been on the DL for 2 weeks with bronchitis and was hopeful that I would be fine for my first workout back (that I happened to by co-Qing). But alas I made it through and was still able to breathe. Thanks to Baracus for taking the cadence counting today so YHC wouldn’t have to since I was still recovering.
New workout DMZ starts Monday 6/3, 5:30 am at the Carmel Neighborhood Park & Carmel Middle School where Governator meets.
Area 51 pool party 6/8 at Candlewick Pool. Respond to your RSVP email before Bug Eater comes and tracks you down.
Stung by the buzz that Honey Bee’s workouts are becoming more severe than his own, Haggis has come up with a really nasty bag of ingredients for Bagpipe this week. Come on out for a taste if you dare…!
“Sure I am that on this day, now, we are masters of our fate. That the task which has been set us is not above our strength. That it’s pains and toils are not beyond our endurance….”
4 men gathered in the gloom of Area 51 for an early morning beat-down.