15 men gathered in the Area 51 gloom.
The Thang
Joker QIC
– SSH X17
– Imperial Walker X17
– Merkins X12
– Walking lunge / bear crawl combination
– Merkin / squat combination [100X each]
– Plank-o-rama-
– Run around soccer field
– Stations: 3 sets of squats [X20 each], dips [X20 each] and pull ups [X5 each]
-Field work: backpedal, karaoke, sprint, bear crawl
Slap Shot QIC
– People’s Chair [3 sets]
– Merkins – Decline / Decline / Incline [X20 each]
– Field work: karaoke, sprint, backpedal [with mountain climbers in between sets]
– Merkins X16
– Trail run
– 30 spartan burpees
Nakedman Moleskin
– New exercises introduced to the PAX on Saturday: 1) the “Sounds of Silence” which requires the PAX to form a straight line, with the QIC at the front selecting exercises and the men behind simply following the lead of the man in front of him… lunges, bear crawl, etc., and 2) a yet-to-be named exercise that entailed a series of pelvic thrusts [thankfully no spectators were within sight of the PAX during this particular movement].
– 200 total merkins were achieved during the workout [don’t try to do the math based on the above backblast, as it includes a combo of military and civilian counts].
– YHC handled his QIC duties on autopilot, as I was completely smoked from the pre-dawn Spartan training beatdown lead by Tiger Rag at The Rock at 0530.
14 Pax ventured into the gloomy, misty morning with the Q’s deciding to punish half the Pax who already posted for a 1.5 hour Tiger Rag led Spartan training beatdown.
The Thang:
(Hops Lead)
Jog to the ditch next to the back baseball field to pick up your pet rock, and then continue out to center field for COP – Warmup.
All in Cadence:
SSH x 25
Imperial Walkers x 25
Merkins with right hand on rock x 15
Merkins with left hand on rock x 15
LBC with rock extended over head x 20
The Main Event:
Run with pet rock in hand to Home Plate to begin the Baseball Burpee Beatdown.
At home plate perform 2 Burpees with rock in hand including the pushup and the jump up with rock raised overhead. Sprint to each base in position order and perform the number of burpees represented by each position number (ie run to pitchers mound – 1 burpee, run to 1st base – 3 burpees, run to second base – 4 burpees, etc. all the way to right field).
Plank it up in right field. Upon completion 45 burpees were performed between all the sprints.
Right arm Turkish Getups with rock in right field x 10
Left arm Turkish Getups with rock x10
Run back to rock ditch to drop off pet rock then continue running over to picknick table benches under the trees next to kitty litter for:
Jump Ups x 15
Decline Merkins x 15
Rinse & Repeat both x 3
Mosey over to pavillion wall for Peoples Chair x 2 mins alternating arms overhead and straight out in front
(Mall Cop Lead)
Indian Run 1/3 mile around to front lawn of Church
LBC x 20
Main Event #2 – The Devil’s Workout
Sprint from starting point to cone #1 and perform exercise called x 6, sprint to cone #2 and perform exercise x6, sprint to cone #3 and exercise x 6, turn straight around and sprint back performing the exersice at all cones (total of 36 reps) then plank for rest of Pax to finish.
Exercises performed:
Round 1 – Merkins
Round 2 – Carolina Dry Docks
Round 3 – Diamond Merkins
Round 4 – Jump Squats
Round 5 – LBC
Round 6 – Burpees
6 Mins of Mary:
LBC x 25
One legged flutter right leg x 20
One legged flutter left leg x 20
Prarie Fire Mary – Leg throws with partner x 30
Moguls x 20
Run 1/3 mile back to the shovel flag for COT.
Naked Man Moleskin:
Strong work by all today, but major T-Claps to half the Pax who doubled down in the gloom this morning for a total of 2.5 hrs of #downPAINments on the day (Tiger Rag, Run Stopper, Bug Eater, Pretty Boy QB, McGee, PBo, and Donkey Kong). Also Joker for posting for the 1.5 hr Spartan pre-beatdown to then high tail it over to McKee Rd to help Q #Area51. You guys are either 1) crazy, 2) stupid, or 3) just extremely strong & dedicated F3 brothers who love #CSAUP things! My vote is for #3.
It was great meeting a guest Metro Charlotte Pax who posted for the double down, PBo. Great work and we would love to have you back any time! For all other Charlotte Metro Pax we would love to have you come down for a quest appearance at The Rock any time as well! We have an awesome campus with many amenities to provide you with your daily dose of PAIN.
Don’t look now but we have a silent star emerging within the Charlotte South Pax. Bug Eater posted for the double down and didn’t let up at all during the second workout! Strong brother, strong! YHC is glad you are on my Mud Run team in a couple of weeks, it will be a great time! It’s just too bad the other 2 #SadClowns in our neighborhood who are on our team won’t answer our EH calls and join us out here in the gloom. Maybe when you and YHC have to drag them through the course they will finally get what F3 is!
For all Charlotte South Pax there are several of us who will be posting at Big Hair Monday at Freedom Park Monday morning. Would love to have more of our brothers meet us at the gravel lot to put an extra #downPAINment on the week!
That is All.
Nine men posted early for an extended Spartan prep session at the Pink Palace.
THE THANG, Pt. 1 – Interval Hill Work
THE THANG, Pt. 2 – Weighted Hill Work (and Sprints)
Grab bag of goodies: 45 lb plates, 35 lb plates, 25 and 30 lb dumb bells, 45 lb kettlebell, 50+ lb concrete block, 40 lb canvas bag of weights, and the Body Bag (Pretty Boy QB’s Heavy Bag, at approx. 125 lbs).
After each carry, run to bottom and sprint back to top (no weights).
Mini Stretch Armstrong, then off to Rock for another hour (and 90 more bleeping burpees).
MOLESKIN
11 pax set out in the early morning gloom to set a ferocious pace and push for a new PR.
The Thang:
6, 4, 3 miles, or anywhere in between. We’ve still got pax working their way up the milage chart.
Moleskin:
Today were our time trials, so all were expected to push themselves to a new PR. This did not work out for everyone. For one, only Donkey Kong and YHC made it to all the hill training this month. For another, being inexperienced, many (Joker) set out much too fast, burned out and couldn’t keep pace in the end. Better to go hard early, than never to go at all!
It was nice to have pax stretched out all over the course (due to the different paces). I for one flet like slowing/quitting at the 0, 3, and 5 mile marks, but each time came across a F3 brother whose words of encouragement kept me pushing my limits. Suffering is best done with friends.
Don’t forget our Charlotte South F3 family gathering on October 6th at 4pm. At YHC’s abode, 7345 Kennington Ct. Be there on time with the 2.0’s and their nicknames.
Nineteen: the average age of the Vietnam soldier. Also, the number of Pax that posted for another Spartan / Mud Run prep session.
Warmup (Not much of one)
The THANG
Partner up and rotate through 2 minute stations: 1 minute exercise / 1 minute Spartan burpees
6MOM
COT
MOLESKIN
“Seldom does an individual exceed his own expectations.”
Unknown
13 men gathered in the Area 51 gloom.
The Thang
Far Side – QIC
Jog down to lower field and circle up:
Side straddle hop x 20
Merkin x 10
LBC x 20
Flutter kicks x 15
Dolly x 12
Slow bicycle x 15
Merkin x 10
Squats x 20
Imperial walker x 15
Merkin x 10
Rock climber x 15
Side straddle Hop x 15
Line up at one end of the field:
Merkins x 10 – Sprint 40 yds – Burpees x 5 – sprint 40 yds – repeat
Lunge walk 40 yds – 10 Carolina dry docks – sprint 40 yds – repeat
Backwards run 40 yds – sprint 40 yds – bear crawl 40 yds – sprint 40 yds
Karaoke left 40 yds – karaoke right 40 yds – sprint 80 yds
Burpees x 5 – sprint 40 yds – repeat 4 times back to finish
Backwards run 80 yds – sprint 80
Joker – QIC
LBC X15
Dips X 20 / Squats X 20: 3 sets of each
Pull ups X 10 / Squats X 20: 3 sets of each
People’s Chair – 3 sets of 1 minute each [with merkins between sets]
50 yard sprint X 3
Plank
Nakedman Moleskin
Small group today at 13, but good workout. Triple claps to Far Side for a job well done on his first QIC experience.
New idea this morning… COT name-o-rama while in plank position… could be a keeper.
Boss Tweed tweaked his hamstring today, so let’s hope he makes a speedy recovery. At 58 years young, Boss Tweed sets a great example for all of us.
21 Pax scaled The Rock – a record turnout; and the men were not disappointed.
The Thang:
Run to soccer fields
SSH’s x 20
Imperial Walkers x 20
Merkins x 20
LBCs x 25
Dollys x 20
Suicides x 5 on the soccer field; plank while partner does suicides
Fireman’s carry
Partner drag
Partner Merkins x 20; Plank & Repeat
Run to sand volleyball courts
Suicides, partner planks
Crab walks forward, partner planks
Bear crawl, partner planks
Crab walks backward, partner planks
Bear crawl backwards (thank you very little Tiger Rag), partner planks
Lunges, Bunny-hops, High Knees, Lunges, etc. — 1/4 mile to North Face
North Face runs x 3, SSH’s at the bottom, 5 burpees at top
Run to parking lot
COP – Parker Peter’s, Peter Parker’s, Rockhoppers while one guy runs around the circle
Mary Session:
Prairie Fire Mary w/partner x 30
Bicycle x 15
Rosalitas x 15
Cumberland County Viaducts x 20 (10 each side)
COT, Namearama, etc., etc.
Naked Man Moleskin:
Record-setting day at The Rock with 21 Pax posting. Aye! 3 FNG’s added to the Southland’s every growing army. T-claps to Donkey Kong, Tiger Rag and Run Stopper for posting after a 1-hour Beast training beatdown session at 6am this morning. Nice work fellas!
Mall Cop was scorching the Pax on the Suicides on the soccer fields — my man has come a long way since joining F3 Nation! FNG Blitzen was treating NorthFace like he owned the thing – strong work!
All the guys did great work. See you soon in the gloom sports fans.
Six men answered the call for a Big Boy workout to prep for the Beast.
Warm Up
THANG, Pt. 1 – Hill Intervals
THANG, Pt. 2 – Weighted Hill Work
Grab bag of goodies from the back of the Toyo: 45 lb plates, 35 lb plates, 25 and 30 lb dumb bells, 45 lb kettlebell, and the Body Bag (Pretty Boy QB’s Heavy Bag, at approx. 125 lbs).
Grab one or more and mosey to bottom of hill, rotate through stations of:
No COT…head straight to playground to join Pax for Rock workout.
MOLESKIN
9 pax posted to chugg through the pitch black of the McAlpine woods.
The Thang:
4 or 6 miles into the woods and up a hilly loop. The course definitely requires a headlamp so as not to end up in some ravine or stumbling over some form of wildlife. It does reward one with a good hill interval though with which to test the strength, stamina and mental fortitude required to “sprint” up the hill.
Moleskin:
With plenty of pax out on the course this morning the 5:30ers looked like a well-oiled pack of locomotives tunneling through the woods. Alas, distance and endurance soon spread the locomotives up.
Tiger Rag posted for his first run at the Devil’s Turn today, and ran strong up the hills, setting the pace and pushing the pack.
With the cold weather, the insects are gone and so too the spiders. A special treat for the 5:15ers as we no longer have to clear the trail of the webs spun overnight.
What we smelt last week, Mall Cop saw this morning. Skunk alert!
Bug eater seems to be getting faster by the week. And Pretty Boy QB is no slouch either. Both were working especially hard this morning.
And much thanks to Donkey Kong this morning for helping Q and lead the late group through their paces. If 49er wasn’t comotose in his fartsac, I’m sure he would have been much appreciative.
25 men gathered in the Death Valley gloom this morning for 45 minutes of pain and suffering.
The Thang
– Jog to bleachers
– SSH X 20
– Merkins / Mary Combo [3 sets of Merkins X 10 and Dolly/Flutter/LBC X 10]
– Dips / Squats / Carolina Dry Dock Combo [3 sets of each X 10]
– Plank
– Lunge walk to track
– Broad Jump Burpee Combo X 40 yards [repeat]
– Bear Crawl X 40 yards [repeat]
– Crab Crawl X 40 yards [repeat]
– 1/4 mile run
– High Dolly X 15
– 1/4 mile run
– Plank
– Lunge walk and bear crawl from football field to parking lot
– Merkins X 15 just for fun
Nakedman Moleskin
– Record high 25 PAX at Death Valley today… including some crusty vets and some new guys. Let’s hit 30 PAX next week!
– YHC was riduculed mid-workout for requesting the PAX to “count off”, then ignorning it. I just like to keep you guessing.
– Feats of strength… Far Side’s broad jumps left us in the dust, and Donkey Kong is ready for the Bear Crawl Olympics. Speaking of bear crawls, our Charlotte South knuckle draggers all got their fair share this morning.
– Maybe it’s just me, but anyone else notice a disturbing nickname trend in the recent Charlotte South PAX… Herd-On, Tickler, Wenker, The Nibbler, Ice Hole, etc. Just sayin…