Category: Ring of Fire

Another renaming ceremony! From this day forward the workout will be named “The Coop”

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In the balmy gloom, 10 other brave PAX congregated in The Gloom waiting on the arrival of the Q.  With 30 seconds to spare, Chicken Wing gave a quick workout preview and set up for The Beatdown.

The Thang:

Mosey to lacrosse practice field.  Warm-up:

SSH x 30

IW x 24

Windmill x 25

We proceeded to the main course of 7 stations of Tabata.  Each exercise OYO of 8 reps for 20s on, 10s rest with a precision timepiece ensuring the PAX the full workout.  As each exercise progress from 1 to 8 reps, Q offered encouragement.  Calling out such phrases as, “Halfway done”, “Last two”, and “Last one, Make It Count!”  One phrase was met with a little resistance, “3 down, 5 more to go!”  Note to self, that was too early in the rotation, need to call out encouragement after 4 reps!

Merkins

Jump Squats

Carolina Dry Docks

Mountain Climbers

Speed Skaters

Mac Tar Jai

Abs (LBC, Freddie Mercury, Mercury Freddie, Hello Dollies, Rosalitas, Russian Twists)

Cool down – Mosey to endline of the field.

8 x 120 yard sprints at 100% with bombjacks until Q called for another sprint.  Needless to say, there were some 10 counts mixed in.

Mosey to COT.

 

 

 

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Cock Pit – Do Something… If nothing else help a brother out

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FalconFlight

Starting with a little reminder that hit Chicken Hawk squarely in the beak last week.  Remember that there is brokenness in the world, poverty, sickness and injustice and rather than shake your fists at God.  Remember when you ask why aren’t you doing something that he created you and YOU are on this earth to do something and to make a difference to be the salt of the earth; to be the hands and feet of Jesus.  Don’t look around for someone else, don’t wait… step up now!

A platoon of Marines had nothing on the PAX this morning.  Eleven  men posted in the gloom and released some blood, sweat and tears and though teamwork we all made it through the work out. It is safe to say that other than Pusher the PAX had their fill of pull ups for a while.

The THANG:

Started by moseying to the top of the High School in a dark, cold spot

25 Side Strattle hops

20 Seal Jacks

20 Monkey Humpers

Planks (30 count)

20 Carolina Dry Docks

20 Mountain Climbers

Warm up Part 2:  Quick mosey to the bus parking lot with a football field painted on it for some partner run sprint action

After pairing up we completed alternating sprints between partners.

Running Sprint style (5 rounds, 40 yard dash)

Shuffle Sprints (5 rounds, 40 yard dash)

Karaoke Sprint (5 rounds, 40 yard                                                                                           dash)

For the main event…. Mosey to the playground for some endurance work.  Partners worked together to complete the following reps in any way, shape, form, fashion they could.

100 pull ups  / 200 dips

50 Burpees / 150 LBC

75 Merkins / 150 Hel LO Dolly

COT

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Cock Pit – High Seas

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Warm up:

5 burpees

Light jog

Imperial walkersx15

Mtn climbersx15

Squatx15

Peter Parkerx15

Sumo squatx15

Run to Sugar Creek

Partner carries

Wheel barrow

Sprint w/5merkins

Bear crawl w/5merkins sprint back w/5merkins

Lunge walk w/5merkins  sprint back w/5merkins

Sprintx2 w/5burpees

Run to next pain station

Rotation x3

People’s chair (45sec each)

Balls to Wall (15sec each)

Merkin set

Merkins x10

SSH x15

Diamond x10

SSH x15

Wide arm x10

SSH x15

Staggers l/r x10

LBC x15

Pull ups with partners (Sets of 10, 8, 6)

Swinging LBC 3 sets of 10

Hill work

Bear crawl up hill 5x add burpee each round

Plank rotation

Right high

Left high

Elbows

6 min of Mary (literally it was 5:54 on the clock)

Sprint to COT

 

Prayers for all the PAX and the stresses of life.

We sometimes feel the “waves” swelling above our heads and we can’t see anything but water or (job, finances, sickness, etc), however if we look to heaven for our strength when we feel weak, the QIC in the heavens will walk us through the storms of life.

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Cock Pit @ NAFO – Did someone say Ciabatta?

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The rain, thunder, and lightning throughout the night did not stop 9 brave men from posting.  It may have been that they thought they were signing up for coffee and ciabatta!?  After some early morning conversations, one of which is that Cake Boss may have an in with getting the lights turned on at 5:15, we headed off for a beat down in the Gloom.  Welcome FNG John Cookson (Crock-Pot).

The THANG:

Mosey to the ROTC parking lot.

  • 30 Side Straddle Hops
  • 20 Imperial Walkers
  • 25 Windmills
  • 25 Jumping Lunges

Mosey to the marching band parking lot via sidewalks, did not want to get PAX wet feet prior to Tabata.

  • Planks (regular, 6 inches, left arm / right arm high)

8 Exercises, 8 Reps, 20s per rep, 10s break between reps.  Sounds easy right?

  • X8 Merkins
  • X8 Squat Jumps
  • X8 Carolina Dry Docks
  • X8 Calf Raises
  • X8 Burpees
  • X8 Side Tri Rise
  • X8 Turkish Get-Ups
  • X8 Abs (LBCs, Hello Dolly, Freddie Mercury, Russian Twist) – 50s on 10s break

A PAX called out for some Ultimate Burpees and did not want to disappoint.

  • X5 – Jumping Knee-up -> Carolina Dry Dock -> Parker Peters (Right and Left Leg) -> Combined Broad Jump (Forward/Backward) -> Regular Burpee

COT

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Cock Pit @ NAFO – Stairway to Heaven

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Stairs

The snow held out for great work out in the blustery cold (by Charlotte standards).   Okay so I’ll admit that workouts always look easier and quicker on paper than they do in the Gloom.  Bear Crawl sprints on the basketball court seemed like a good change of pace but for those that attended Crabcakes beat down yesterday they may have been a little much.  Needless to say we didn’t have DNF in the group… Men I tell you MEN!

The THANG:

40 Side Strattle hops

30 Wind Mills

25 Monkey Humpers

Planks (regular, 6 inches, left arm / right arm high)

20 Imperial Walkers

20 Mountain Climbers

20 Peter Parkers

 

Warm up Part 2:  Quick mosey to the playground at Sugar Creek.  Let’s line them up on the base line and do some old school wind sprints

 

Running Sprint style + 5 burpees

Rinse and Repeat

Bear Crawl sprints (editorial note… you can’t imitate the speed of a bear when you only have two legs) + 5 burpees

Crab Crawl sprints (Wow, what a knot this one created in the triicepts) + 5 burpees

Backward running sprints + 5 burpees

Whoever said getting to heaven was easy!  The stairway to heaven routine is just a reminder that there are always bigger hurdles that follow the previous trials of life.  The road is narrow…. But the prize is eternal!

10 – Burpees

20 – Pull ups

30 – Mule Kicks

40 – Bomb Jacks

50 – Maq tar Jai (?)

60 – Dips

70 – Air Squats

80 – Merkins

90 – seconds of rest

100 – LBC

COT

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Cock Pit – A New Day….A New Era!

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The forecast was ominous with rain on its way and the #Cockpit already thoroughly doused.  It was dark, it was cold, it was wet but 11 brave men joined the PAX to initiate a new era at Nation Ford High School.  Thank you to Little Mike for being Site Q for the Abundance of Pain site the last year and for helping to make a smooth transition to the new Site Qs at the #Cockpit.

Warm Up:   COP with a little merry go round action by the PAX

Started with Side Strattle hops (PAX running circle)

Air Double unders (PAX Running backwards around circle)

Planks (PAX running High Knees around the circle)

Sumo Squats (PAX running butt kickers around the circle

Carolina Dry Docks (PAX Running around the circle)

Main Course:  Quick mosey of a third of a mile to the band practice lot.

The blood was flowing so the work began…to learn the Ultimate Burpee

COP

Knee-ups x 10

Carolina Dry Docks x 10

Parker Peters x 10

Combine Broad Jump forward, then backward x 10

Put it all together for the Ultimate Burpee

Knee-up -> Carolina Dry Dock -> Parker Peter -> Combined Broad Jump -> Regular Burpee x 10

LBCs x 20

Long Slow Flutter x 20

Freddie Mercury x 20

Partner up – Partner one did exercise while partner two ran 100m to the end of the parking lot and 100m back then flap jack.  Here were the excercises…

* Merkins, SSH, Merkins

Partner one did exercise while partner two ran 50m to the end of the parking lot and 50m back then flap jack

* Merkins, Carolina Dry Docks

Mosey back to parking lot

Russian Twist x 36

COT

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Preblast – Abundance of Pain transforms to the Cockpit #TheFort

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Launch of the #Cockpit, Wednesday, February 5th at 5:15AM.

This Wednesday begins The Cockpit at Nation Ford High School in Fort Mill.  The Cockpit will be an intense bootcamp workout but will be sure to have plenty of variety.  Tell your friends, neighbors, and anyone who is interested in the core values of F3 to come on out and enjoy the beat downs. Let the Site Qs know if you have any interest in leading a workout and will be sure to build a steady rotation to vary the workouts.

We will meet in the parking lot near the football stadium at a new start time of 5:15 AM in hopes that an earlier time will be more conducive to the PAX’s morning routine.  The lights go on around 5:30, so if you would like, bring a Pretzl light.

We are looking forward to building this workout and to grow F3 on this side of town.

AYE.

Chicken Hawk and Chicken Wing

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