We had a much appreciated 50 degree morning to greet us after to many weeks of bitter cold. We even had a few of the hibernating warm weather only guys show back up. 17 in total. Here is how the workout went down.
Field and warm up In Cadence 20 each
Side saddle hope
Imperial walkers
Low slow squat
We then Partnered up in 3s and moved onto the goal line for a series of workouts. Each partner took turns doing each workout, rotating when the “pace setter” was done with the distance excersize.
Round 1 – 5 minutes
Gasers 50yd, Squats, Mercins
Round 2 – 5 minutes
Walking Lunges 20yd, Vups , Forearm Plank Rockers
We moseyed up the bleachers for our next set
Round 3 – 6 minutes
Stair run, 10 Pull ups 10 leg raises and LBCs until relieved, , Wall Sit Arm Raises
Moved back down the goal line
Round 4 – 5 minutes
Bear Crawl 20 and back, knee tucks, “Butterfly”
Round 5 – 5 minutes
Field Hops 20, mountain Climbers, Dry Docks
Moleskin:
As a few of you have mentioned leading your first Q can be a little unnerving. I thought I was fine until my wife looked at me Thursday night and said “you’re nervous”. Well I wasn’t until she said that! All together things went pretty well though, my voice only cracked once and “butterfly” / “flutter” what’s the difference really? Field Hops and Bear Crawls seemed to be the fan favorites and by that I mean they were the favorite to be done with. We did run out of time and I had a few more things up my sleeve, but I guess I will just have to save them for next time!
Thanks for the encouragement from all of you fine gentlemen.
Have a great weekend all!
WORKOUT SUMMARY
Today marks the official start of Obstacle Course Racing Season with the Spartan Race Arizona Sprint underway (good luck Mario!… this just in…. he placed #12 in Competitive Heat and #2 in 25-29 age group. BOOM!!!!), and what better way to prepare for the upcoming OCR season here (Spartan Atlanta – March / Spartan Carolinas – April / Savage & SC Mud Run – May) than with some specific OCR Training. Three Spartan circuit regulars (Flipper, Kid Rock, JRR Tolkien) showed up for a 3.2 mile “mosey” pre-workout run. They were joined by 12 more men looking to transform their soft touch hands, into calloused fists of rage, and polish their obstacle course attacking abilities, to make 15 in total.
THE THANG
Quick mosey across the parking lot over to the Calvary playground area. Plank while waiting for the 6, circle up, quick instructions and disclaimer given to PAX by YHC while in plank position throwing in a few “up” / “down” merkins on my cadence. Partner up by size/ability and start at any one of 8 stations. The WOD today ended up being a solid 50min HIIT workout (8 total stations: 2:30min work + :38min sprint & recovery… Repeat circuit 2X for 16 stations total). Plan was to partner up and stick with your partner through all the stations to completion of all 8 stations, two times. YHC changed it up today, and the 38 seconds between stations sometimes reserved for rest were used for AYG sprints from the gear to the second basketball hoop and back… resulted in turning a near 0.0 workout into 2.9 miles of running. Not too shabby for a gear workout.
Stations:
All of the stations today should have sapped the grip strength out of you and forearms should be on fire… Spartan Race obstacles that the exercises were intended to prepare you for were: rope climb, plate drag, bucket carry, 8″ wall, z-wall grip, monkey bars, the metal rig, spear throw, and the running
MOLESKIN
Great morning for a workout. Sun was up, and weather was warm enough in the 50s to wear my prize racerback F3 tank top. Heck YHC got to sleep in a few extra minutes instead of posting at the EPIC SOB 6am Stonehenge workout, where YHC is Site-Q (#shamelessmarketingplug). Bonus for the day was that YHC didn’t even chip a tooth this time posting at RockZero (2 chipped teeth in 2 separate occasions at Day Zero… hey it claimed to be a High Intensity workout). Anyway, if you liked the workout, thank YHC for bringing something new…. if you hated it, blame Flipper for inviting me, and Hoover for specifically asking for some Savage Race/Spartan Race training. Couple of musings from this morning: Hansel & 15 Gretel….err, YHC means Nemo (16yrs) and Umizumi (15yrs) were pushing hard to get their hairless 8-packs polished for Spring Break so that the girlies can take notice of them at the pool…. while they play Minecraft on their iPads. Both did a great job with the heavier weights today especially the 85lb bucket carries which easily were more than half their body weight. YHC tried to light a fire in them youngster, by betting they would place Top 5 in the upcoming Savage Race which they plan to enter…. kids race that is. Kid Rock rolled up early this AM, and pulled his monster truck up next to my F-150… dude, YHC is Asian you can’t do that, there’s already enough insecurities! Kid Rock & Flipper both were in the zone with the workout gear this morning, except the spear throw which needed a LOT of work! #30burpees Marlin got War-Daddy for the day as the oldest and only Respect here today, but age did not appear to be a factor at all for him and the “older-crew”… in fact Joker & Witch Doctor, a pair of 45yr old stallions, were going toe-to-toe with Nemo & Umizumi on all 16 of the sprints. It was very very impressive to see them go as hard as they did this morning, and they definitely came to play. Ickey Shuffle didn’t seem to get the Slack memo that High Tide was posting with a bum calf hampered by injured calf, as he tried to drag him across the parking median in the standing rope pull aka Tug-O-War. Disregarding the Q’s instructions for the exercise, the two looked more like ‘Lady & The Tramp’ reeling in a shared spaghetti noodle towards each other, maybe ending in a kiss. You decide who is more the lady, and who the tramp. Hoover is big dude, and was slapping the basketball backboard at the turnaround point for sprints, which impressed YHC…. but then YHC noticed he didn’t need to jump to do that. Carry on. YHC could see Boerwors & Dingo crushing the low sled push across the way. YHC has some good convo this morning paired with McGee who seemed to be in good spirits which was great to see. He found a way to get his 100 burpees a day in as per his 100-4-100 Challenge, which YHC has been participating in showing solidarity for a fellow F3 brother. Also great to work out with someone YHC had never worked out with in Private Benjamin who pulled like an ox in the standing rope pull, and pushed like a tractor in the Rogue Dog Sled push. Great meeting you brother. Lots of other musings, apologies for the omission but getting ready for the F3 Dads Checkers Hockey Game tonight with a few things in-between. Sound off in comments below with them…
Thank you Flipper for the invitation to Q RockZero, and for the takeout today. It was a pleasure to lead as always, and YHC enjoyed working out with some guys YHC doesn’t normally get to. Looking forward to posting with you all again soon. Have a great weekend all!
ANNOUNCEMENTS
SYITG ~ JRR Tolkien
At the Rebel Yell – They cried for NO more – more – more as 13 Courageous Men gathered to Post for this Vintage Smack Down.. Let’s mosey…
Thang
The Day’s Mystery Co-Q’s were no strangers to this group and no strangers to delivering the goods as they brought the BIG BOY toys so everyone could have some extra fun.. Special thanks to Loogie and Mic Check.
COP
Imperial Walker X 10 IC
Low slow squat X 10 IC
Merkin X10 IC
Mountain Climber X 10 IC
Burpees on own X 5
Count off 1’s & 2’s as we split into groups and off we went on our separate ways.
Group 1 Remained at Launch area:
Group 2 Moseyed into the Gloom:
Quick 10 Count – Switched groups – Repeat.
Closed out together w/ 5 Minutes of Mary.
COT
Moleskin
Even though we broke into groups – we started together and ended together as Iron Sharpened Iron once again! Literally – – I am starting to think that Mic Check really likes Hair Burners. I could see smoke coming off the asphalt as he slid that Iron plate across the lot. Loogie likes playing with heavy things – probably because he is good at it. Doc McStuffins – all I can say is that guy can run – Whoaaa. I don’t think my dog could catch him and my dog is fast. Frehley’s Comet, Fredo & Chopper posted strong performances – (RESPECT). Goonie, Heartbreaker, Adobe, Morning After, Black Beard and Cable Guy – looking strong & steady.. As usual – It was an honor to lead this group.
Announcements
Savage Race Saturday, May 13th.. Teams of 4.. Still Time to sign up.
Tootie starting Third F after Maul at Chic-filet Stone Crest. 6:30 – 7:30. Reach out to Tootie on Slack or Twitter if any questions. Start Date – Wednesday, March 8th.
Presbyterian Church Providence Rd. Wall Project. March 18th. Reach out to Haggis or Frehley’s Commet for further details.
Richard Sheltra Memorial Charity 1K, 5K and 10K. April 29th. Reach out to Cheddar for details.
Details
Workout Date – 02/23/2017
Workout Q – Commish
21 men eschewed the fartsack and were the better for it at F3 Kevlar this morning.
The Thang:
Warm-up run halfway around the church to the back lot. Stop for COP
SSH x20
20 merkins OYO
IW x20
19 merkins OYO
MC x20
18 merkins OYO
… cut short by request for more running from Gummy
Continue around back to Covenant Church lane, out to John St, up to 51, and back in to campus
Stop at rock pile, partner up, grab a rock. Mosey over to bottom of hill
Count exercises with partner. Partner 1 runs up to top of hill and back while Partner 2 does called exercise. Swap and continue until total reps completed.
Mosey over to front of church
Partner 1 runs suicide in parking lot up to hill. Partner 2 runs around church with rock. Flapjack.
Mosey back to rock pile to return rocks
AYG back to entrance. Circle up 20 dollies; 20 LBCs
Mileage: 2.8
COT
Moleskine:
17 Pax arrived as mere mortals and were transformed into high performance running machines at this week’s installment of Mountain Goat.
We ran. We ran at a tempo pace from SCMS to the Dunkin Donuts at Rea and Colony, regrouped at Rea and 51, then headed back to launch. Today’s goal was to find a pace that could be comfortably maintained for 4 to 5 miles. Runs of this nature help to increase endurance and build the physical and mental toughness needed to tackle longer runs.
I’ll admit, I’ve fartsacked quite a bit lately. It’s seemed necessary after a string of sleepless nights, dirty diapers and 2 a.m. rocking chair sessions with the 2.1. So the pros and cons of procreation were definitely on my mind as I rolled into the Charlotte Catholic parking lot at 5:29 on the dot. A veritable mob of 30+ pax were awaiting me and watching my every move. No discreet way to slip on my elastic running belt I use to keep my key with me while we’re in the gloom.
“Is that your chastity belt?” Swiper asked me. I had no comeback. But Swiper would in the COT identify himself as 14 years old, and that seems accurate.
Duly chastened, we headed out into the gloom for what I’ll call the Quintuple Triple Nickel.
Tha thang
Mosey up Little to the shopping center. Quick COP:
SSH x 25
Merkins x 10
Mountain climbers x 25
Low slow squat x 20
Big numbers forced a slight change of plans, so we divided up into two groups and each tackled one staircase for the first Triple Nickel:
Run up staircase to middle of the shopping center
Hand release merkins x 5
Run back
Jump squat x 5
x5
Mosey across Carmel (#disclaimer) to the business park, avoiding sketchy looking cars. Spread out abreast for the second Triple Nickel:
Run across parking lot
Diamond merkins x 5
Run back
Jump lunges x 5
x5
Mosey over to Palantine Hill for Triple Nickel #3:
Up the hill
Wide arm merkins x 5
Down the hill
Squat x 5
x 5
Mosey over to the benches using the official crosswalk (#safetyfirst) for Triple Nickel #4:
Jump up x 5
Decline merkin x 5
x5
Mosey to the parking lot and up to level 2 for the fifth Triple Nickel:
Up the ramp
CDD x 5
Down the ramp
Freddy Mercury x 5
x5
Back to base
COT
Moleskine:
–I guarantee you if it was 25 degrees like it’s supposed to we wouldn’t have had quite the turnout. But hey, we’ll take what we can get. Awesome to see so many people putting in a #downpainment
–We covered somewhere around 3.2 miles toter.
–Savage Race is May 13. Preblast.
–Great reminder from Chelms that F3 is about invigorating male leadership in all its forms, not just fitness. Take a look at the Area 51 weekly email for info about service opportunities.
–Thanks for the take out, Marconi.
21 PAX (seems like there were more) strode out of the darkness into the pleasant gloom of Tuesday morning to run unguided for the weekly workout known as #F3Swift.
The THANG:
The Moleskin:
SYITG,
Bratwurst
Fifteenteen “Brave” men gathered in the parking lot of the Vine. A full disclaimer was given with modification as needed. Off we went towards Loch Ness for a warm up jog.
No warm up. Those things are overrated. Instructions were given for three rounds around Loch Ness stopping at four different spots. First station was a burpee to jump up on the wall step down complete another burpee followed by another jump up. That counted at one. We did ten total at this station. Station two was wall plank followed by a merkin at the bottom x 20. Thirty dips at the picnic tables was station three and the last station was ten pull ups on the trail. Doc McStuffins, Thin Mint and Fire Hazard were crushing this part.
Once everyone had completed their circuit and reassembled we headed over to the Lance Synder building. We split up into two teams. One team of eight and one team of seven. We did 50 pound sand bag relays. The first person in line ran with the sand bag. The last person in line led mary until the first person returned. Each line did their own mary so it was like two Row Row Row Your Boats going on at the same time. The winner did twenty merkins the loser did thirty merkins. It wasn’t close. I blame Haggis for running backwards but he always likes a challenge.
We did a short mosey to the side parking lot of the Lance Synder building. We kept our teams and did relay races. The race involved sprinting to the retaining wall, jumping up on the wall, standing up and returning. We went through the line twice with the second team having to go three times in some cases because they were one person short. The line alternated between elbow and regular plank while they waited on their runner to return. Once again the line withe the shorter number won. Twenty merkins for the winner and thirty for the loser. So far the losers are twenty up on the merkins so I would count their wives the winners. Swole.
We returned back to the bags but first we had to find the bags. They were playing a game of hide and go seek from where the Q left them. We did the sandbag relay again and once again my team lost. It was not even close. Thirty merkins for us and twenty for the bad guys.
Collect the bags and return to the wall on Loch Ness for some quick mary. We got in a bear crawl stance and went from putting our hands on the wall to the ground in cadence going up to twenty. Second exercise was putting your feet on the wall and going from the wall to the ground with your feet up to twenty. Mosey back to the AO and plank for two minutes. Done
Moleskin: Thanks to Fire Hazard for the use of the sand bags. I have two but they are not wrapped. Would have gotten messy. The Thin Mint team was unstoppable on the relays. I think our team is better looking but they were faster this morning.
I have not been doing a lot of boot camps lately. P200 training so I was smoked after the second round around Loch Ness. Felt good but hard. Thin Mint, Doc and Fire Hazard had no problems breezing through this.
Lots of discussion about how and where to get things lifted. If you know a guy then spread the word. I think there are some Pax out there secretly in need of some cosmetic surgery. Just saying.
Announcements: They are still collecting money for Debbie’s house. There is a go fund me. Find it on Slack. Need help with HVAC
Merkin/Pull Up challenge starting in March. 100 merkins a day and 10 pull ups a day for the first week. It goes up from there.
The Olympics are coming! April 21st. Community House. See Tuck for details. There will be blood testing so no doping Honey Bee.
F3 Dads 5K challenge 9:00 Saturday bull ring to start training with 2.0.
That is all. Have a great day!
20 men gathered at MRHS to run and do puships. More specifically, here is how it went:
Warm Up: 20 SSH, 10 merkins/10 plank jacks/5 merkins, 15 squats (all IC).
Partner Up. Set 1 = 15 hand slap merkins, partner carry across lot, 15 hand slap merkins, partner carry back (other partner). Set 2 = wheelbarrow across, flapjack, wheelbarrow back. Set 3: 15 partner derkins, sprint across, 15 partner derkins (other partner), sprint back.
Mosey to small track for 3 laps w/ 10 diamond merkins per lap. Mary until 6 arrive.
Mosey to back of the school for three more laps with one wall jump and 10 wide arm merkins per lap. Mary until 6 arrive.
Circle up for merkins and Mary: 20 dollies/20 flutters, 10 LBCs IC. 5 burpees IC,10 merkins IC. 20 American Hammers/15 Freddie Mercuries IC.
Mosey to “the globe”. At every streetlight, 5 burpee broad jumps and run to the next one (4 lights total).
Back to the launch point and finish with 10, 8, 6, 4, 2 – merkins with 10 count plank in between.
Moleskin: great workout and Dromedary continues to show what F3 is all about. We have a combination of veterans and very fit guys, several newer PAX, and everything in between. Everybody is encouraging one another and pushing themselves and as a result, you can see PAX getting more and more fit every week. Thanks all for tremendous effort – its an honor to lead.
Announcements: Sign up for Savage Race!! New UC workout – Thursdays at Weddington Elementary. Frac is your Site Q.
My apologies – I know there were one or two other announcements but I messed up the recording. Q fail.
21 Men showed up for an all ab workout plus some running.
Warm Up
Lap around theater parking lot
quick demo of the ab exercises
The Thang:
100 regular crunch then lap around parking lot
100 LBC then another lap
100 toe tap crunch then another lap
100 side crush (right) then lap
100 side crunch (left) then lap
100 pretzel crunch (right) then lap
100 pretzel crunch (left) then lap
100 chippy cross then lap
100 bicycles then lap
Moleskin:
Great workout today. I thought it was a nice change, as my typical Stonecrest workouts consist of a lot of merkin, plus the way the weather is here, we will in bathing suites soon, so need to tone up the mid section. Great to see The Worm post, as I told Loogie this would be a perfect workout for him, as Loogie and Worm did kettle bells between ab exercises. I saw Triple 7 for a pre run, however found out that left due to injury, hope he is well. Always a pleasure to lead, thanks for the opportunity.
Chippy
Announcements:
Savage Race May 13th sign up (4 man teams or individual)…google it
Tootie leading 3rd F Wednesday’s 6:30 at the Chick- fil-A staring on March 8th (more to follow)
Dad’s Checker’s game this Saturday
Richard Shelton Memorial Race April 29th
Church on the Street 1st Sunday Every Month (See Strawberry)
Saturday at 9:00 meeting at the Vine (running with kids to get ready for Richard Shelton Memorial Race over by bull ring)
April 29th Fundraiser race at McAlpine Park to help support kids from Kenya that are orphans and 80% HIV (see Marlin)