Monthly Archive August 2013

We Will We Will Rock You

16 Pax posted for a Saturday morning beat down and tour of the lovely grounds of Calvary Church.  Acres covered – maybe 40, Pull ups completed 50, pain and fellowship delivered PRICELESS

The Thang:

Mosey to north lot for COP
Merkins x 20
Seal Jacks x 20
CDD x 15
IW x 20
Diamond merkins x 15

Mosey to base camp at North Face, plank. YHC call out each exercise and pax engage north face to top, complete exercise, and back down to plank to await next orders.
10 Burpees
20 Merkins
20 LBCs
20 Squats
20 Flutters

Indian Run to playground
Split into 3 groups
Circuit
– hand over hand across swings
– 20 donkey kicks
– 25 dips
– 15 pullups

2nd round – add 5 reps to each exercise
3rd round – reduce reps by 5 from original count
Pax instructed to stay together

Mosey to pavilion for wall squats for 1 minute each
20 decline merkins
Rinse and repeat 3x
2nd set Mall Cop added in 40-60 arm raises
3rd set Dolphin added in 20 Frankenstein raises

Mosey to THE ROCK (yes the actual rock)
Everyone up and over

Mosey 100 feet for some Mary
LBC x 20
Dolly x 20
Rosalita x 20
Flutter x 20

Back to the flag for 50 merkins OYO

Moleskine:

There are a lot of geese at The Rock – thus a lot of goose excrement.

Much ground was covered today. Starting with North Face was daunting for some as several older and frail pax stayed at the top and had a tea party while the rest made the ascent. YHC was humbled by NF on first descent as his shoes gave way on the tall wet grass – is was actually much easier to slide than to try and navigate a steep wet wheat field.

Turns out avoiding swings on the hand over hand at the swing set was a challenge. Several pax used the swings to lighten the load. Per MO, YHC delivered on the promise for pull ups.

It was the first time for several to mount “the Rock”. Volker lost some “bark from his trees” (aka skinned knees) and several newbies decided it would be a good idea to just sit up on top of the rock and take in the view.

Announcements:
– Monday morning convergence at South Charlotte Middle @ 7:00 – all other Area 51 workouts cancelled
– 3rd F Aftermath starts next Weds. 6:30 a.m. at Starbucks Piper Glen (next to Trader Joes)
– Next week is the 1 year anniversary of The Rock – prepare for some fun!
– Young Life Family Mud Run is being held at the Whitewater Center last weekend of September

It Got Weird

Day Zero was 36 strong today. Lot of sweat. Not a lot of love

The Thang 

Hoff

  • SSH x 19
  • Balls to the wall, 5 hand-stand Merkins
  • Walk down wall – hold, Merkins x10
  • Rinse and Repeat
  • Mosey to lower field
  • Partner up like size KB
  • P1 Overhead KB press; P2 Run to playground, perform 20 Dips
  • Flapjack until 200 reps reached
  • P1 KB Swings; P2 Bear Crawl 30 yards, sprint back
  • Flapjack until 100 reps reached
  • P1 Bent over rows; P2 Run to playground, perform 10 pull ups
  • Flapjack until 200 reps reached
  • P1 Bicep curls; P2 Ape walk 30 yards, sprint back
  • Flapjack until 100 reps reached
  • Merkins x30
  • (2) Column Indian Runs around the track with 12 coupons in each column

Radar

  • High Tempo Mosey around the track
  • Duck Walk 70 yards
  • 20 Slow Cadence Deep Squats leg wide
  • 20 Slow Cadence Deep Squats legs close
  • Partner Drags 35 yards then Switch
  • Partner Bear Crawl Drags or 30 burpees

One Line Split down the middle for teams

  • 70 yard race between one individual from each team.
  • Waiting Pax do Bupees
  • When your team mate gets back next guy goes
  • Burpees continue
  • Losing team does 30 burpess winning team does 15
  • Mosey over to coupons
  • Catch me if you can with coupons
  • Runner carries weight while running and partner does 10 merkin jacks
  • COP
    • 20 ski abs
    • 50 flutters in cadence

 

Moleskin 

Great turn out today. This is the most we have had to date. Thanks for everyone’s support. This was an up tempo day.

Hoff brought every weight in his house for us to use. There were several KBs, Weighted vest, a ruck, sand bags, I think I saw a big jar full of pennies it was endless. I don’t think many were expecting the gear work out and it smoked us.

 I am more of fan of the cardio burn so when I got in there I tried to keep us moving. YHC got allot flak from the PAX when he called partner bear crawl drags. This was a little treat from GRC 707. Only a few of us did it. There were a bunch of big chested dudes walking around saying “no way”, “I’m not doing that”. Oh well 30 burpees were a good substitute for my less adventurous comrades. I will say it was kind of weird to look down and see purple haze staring through my soul. YHC called out for all PAX to close their eyes. It didn’t help. First and last for that one I think

I liked the team race. YHC had to cut it short for time. I picked similar builds to settle the final. Boutique versus Mic Check. It was close going out. It was not close coming back . Mic Check smoked him. He said something about just toying with him. None the less, great effort Boutique and everyone else. I should note I got smoked by a 12 year old.  

Props to the double downers. Mic Check, Chipotle, and TR

-Radar 

Announcements 

  • Spearhead. I think we all know by now
  • Convergence Monday South Charlotte Middle
  • Possible Day Zero and The Rock convergence next Saturday to celebrate The Rocks 1 year anniversary. Stay Tuned

No Artificial Sweeteners

Many Pax escaped the fartsack for a healthy dose of pain and suffering.  Burpees, Merkins, Squats and a dash of Running were the main items on the menu and everyone cleaned their plates.

Warm up

SSH x 20

burpie x 10

IW x 20

Burpie x 10

Mountain climber x 20

Burpie x 10

run to trail, 5 burpies along the way

trail run and merkins when we finish until the last man is out of the woods

rinse, repeat with LBC till last man exits the woods

run to wall, 8 burpies along the way

Peoples chair x 1 minute

play ground circuit

Pull ups, merkins, squate, run to rock and do burpies – 5 of each

repeat x 10

repeat x 15

REPEAT x 20!

soccer field 4 corners in 2 man teams

partner 1 runs to corner, partner 2 does merkins, repeat.

partner 1 runs to next corner, partner 2 does LBC, repeat

repeat, repeat!

indian run and campus

run to rock for 10 burpies

COT

protractor, LBC

Fineato.

Moleskin:

YHC was encouraged by Hops, wild enjoying a cold beverage, to make the this mornings workout a tribute to the late, great Waler Payton but after a couple burpies I lost all sense of creativity and went to plan B: Run, burpie, run.  The two 2.0’s got off easy with a mild does of pain and then they decided to chase geese around campus, not sure if that’s a workout but they both appeared to be sweating to they passed the test.  Unfortunately, the golf course was under mainatenence so Calloway had no choise but to post, good to see you brother.  Skinner got himself a good burn in before his wife takes him downtown tonight for some good, post birthday celebrating, Happy belated 41st!  Coal Miners Daughter, otherwise know as Run CMD, brought the pain even though he’s got an empty house and could have slept in peacefully, #bachelorweekend. Joker was true to form leading the pax in trail runs and playground circuits.  If you’re not first, your last. Always strong, thanks for setting the pace.  Abacus finally got a saturday off from Q’ing A51, thanks for all the leadership lately.  Lots of stromg hussle out there this morning followed by a strong showing at DD for some 2nd F and delicious donuts.  Have a good weekend fellas.

Announcements:

no workouts on Monday except for the convergence at South Charlotte Middle School at 7am.  Rainbow wigs are not mandatory but they are strongly encouraged.  Bring your 2.0’s Fathers, brothers, uncles, neighbors and total stragers.  Let’s break a 100 PAX and sweat out a good burn before we load up on hot dogs and potatoe chips.

If the Van is a Rockin’ RUN…

VAN-WHITE 

 

 

 

24 Pax posted this morning at Charlotte Catholic HS for #Centurion for a light workout led by yours truly.

The Thang’

  • SSH x25
  • 15 Burpees
  • LBCs x25
  • 15 Burpees
  • Carolina Dry Docks x25
  • 15 Burpees
  • Prison Squat x25
  • 15 Burpees

Indian Run to Parking Lot across Pineville Matthews Hwy. to shopping center where Planet Fitness gave off a purple glow like a Barney in the background

Partner up for a little ‘Catch me if you can’

  • partner 1 take off, Partner 2 5 Burpees and Chase… tag Partner 1.
  • Partner 2 continues to run, partner 1 does 5 Burpees

Continue catch me if you can nonstop for 10 minutes…

Active Recovery – Reverse Plank – AKA Countertop Special – Right leg high hold and switch legs  

Partner suicide Relay

  • Partner 1 run to first marker, back, run to shite Van, back and all the way to end of parking lot and back – Tag partner #2…
  • While Partner #1 runs, Partner #2 does Mirkens
  • Continue until you smoke 100 Mirkens between the two partners. 

Prison Break back across Pineville Matthews Hwy to entrance of Charlotte Catholic HS.

Active Recovery – Plank o Rama…

Split up into three groups

  • Group 1 start out hand walk along a 50 ft. wall
  • Group 2 Bear Crawl up ramp and to administrative building
  • Group 3 Crap Walk back to start
  • 1 rotation

Active Recovery – Plank o Rama…

Mosey to parking lot.  Break up into two groups for a suicide relay

First guy, sprint to light return, tag second guy, second guy goes, first guy keeps going until finishes.

Smoke…

See told you it would low intensity…

Moleskin

T-claps to Escargot for leaving his wife who is in labor to post this morning… WOW that takes a lot of NADS to get away with that one!  Word of advice from a father of two and 15 years of marital bliss… forgo the workout bro.. take care of your wife. lol Oh, we decided if you haven’t selected a name, maybe you should consider Pax.  just a recommendation. 

Shout out to the Pax today, especially Far side, Purple Haze, Cane, Chelms and Hops. Those boys were smokin’ the catch me if you can.  Burpees were not an issue, nor was the running… STUDS

Side note… The white van parked in the parking lot looked a little suspicious Philmont said he saw smoke rising from a cracked, tinted window, Billy Idol music playing in the background. Not sure what was up with that guy, but sounds to me like it was a cross fitter, or one of those planet fitness guys. just sayin’

Convergence this Monday Labor Day at 0700 at South Charlotte Middle (Death Valley) – Headlock your  neighbors and come out for a great workout to celebrate the end of summer:-)

Respect The Whistle

39 pax realized that they can fartsack when they are dead and so decided to posted at Kevlar this morning.

Warm up:

There wasn’t one.

The Thang:

-Get in groups of three. Man A runs to rock pile and was supposed to get a manly size rock. Men B and C run to church parking lot and perform partner slap merkins while waiting on man A to arrive with the stone.  Once all pax have arrived man B runs to top of hill and continuously completes 20 merkins then runs down hill and completes 20 LBC’s.  Man C goes to lower parking lot and continuously completes 20 CDD’s and 20 dollys.  Man A completes 10 over head lifts with rock then runs around parking lot with his rock to Man C and hands it off and A and C switch.  Man C completes 10 over head lifts with rock and then runs around parking lot with rock to man B and they switch.  Repeato for 30 minutes.

-Burpee run (.75 miles) around church grounds with rocks.  Pax complete 5 burpees each time YHC blows whistle and each man takes turns carrying the rock for his group.  YHC called and audible here(thanks to Tiger Rag…see moleskin) and decided to take the rocks with us for the burpee run.  YHC lost count of how many times the whistle was blown but it’s fair to say a decent amount of burpees and rock running was completed by all.

Moleskin:

-YHC has the day off work today and planned on fartsacking but couldn’t pass up the chance to lead Kevlar.   YHC is not a morning guy and only for F3 would I roll out of bed before 0500 on my day off.  #thepowerofF3

-The pax were supposed to get rocks that were the size of your head and YHC noticed a couple of rocks were more on the size of a grapefruit, but not my group’s…Chewie lived up to his name and picked one the size of Chewbacca’s head!…Thanks buddy! Zipadee and 49er.

-Once the burpee run was announced Tiger Rag immediately sprinted off toward the parking lot with his group’s rock…not so fast bro! Whistle was blown immediately and an audible was called.  Rocks would not be returned to the pile as planned and instead would now join the pax for the burpee run.  (thanks again TR for the idea…the rock burpee run has been added to YHC’s bag of tricks). Additional burpees were given to the overachieving pax who continued to run ahead of YHC. (TR, Deepdish, Fletch, Radar and seveal others that were not recognizable in the dark).

-Thanks Bulldog for the chance to lead and I hope all have a safe holiday.

 

Announcments:

-YHC is the Area 51 Q for Thunder Road so expect the hard sale to commence after the Labor Day holiday.  It will be an F3 Nation team competition and so far Area 51 has the fewest number of hard commits.  Step up F3llas!  If you post 2 or 3 times a week you can run/walk a half marathon.

-New South Charlotte Friday workout coming soon.  Stay tuned.

-CPR class Sept 14th 0900-1230 at Covenant Day School.  See website. Stone Cold Q

-New 3rd F called After Math starting next Friday at Starbucks at Piper Glenn Trader Joes.  Bush is Q

 

Ain’t Nobody Got Time for a COP

26 men showed up in the thick, thick air that was the gloom this am to take on the beast known as the Hydra Starfish

The Thang:

  • Run 1 lap
  • 10 burpees oyo
  • Run 1
  • 10 burpees oyo
  • Run 1
  • 15 merkins oyo

That’s enough warm up.

No COP – Ain’t nobody got time for that – we got things to do.

Mosey to the fields and number off 1- 4 to start at one of the 4 pain stations for the Hydra Starfish

Station 1 – Jump Squats (20X)

Station 2 – Pull ups (20X)

Station 3 – Jump Lunges (20X)

Station 4 – Wide Arm Merkins (20X)

Center Station – Burpees (10X)

Go from station to center then to the next station (in numerical order – more in the moleskin)

Rinse and repeat and repeat and repeat – until no more time or completely smoked – which ever comes first

But wait, left a few minutes so on to Mary:

Dolly – (20X) in cadence – Hold it, wide, together, wide, together recover.

Hand Mary Q over to Bugeater to finish – #Mistake

Prairy Fire Mary – (10X) in each direction oho

Heels to Heaven – (15X) in cadence

Russian Twists – (15X) in cadence

COT

Moleskin:

  • YHC isn’t running BRR but is running the upcoming MudRun so wanted a workout that kept us moving the entire time to push the limits for maximum smokage.  YHC thinks that may have been achieved since it was completely quiet after about 5 minutes into the Starfish.
  • The only mumblechatter was in the beginning, when the PAX asked which direction to go, but YHC thought it was evident since the stations were numbers 1 – 4.  Granted YHC doesn’t know clockwise to counter clockwise.  #MoreDirectionsNextTime
  • The only other comments from the PAX was “how many time around”, to which YHC respond, as long as there is time. AYE constant motion = pain
  • Finally a learning opportunity for YHC – Don’t ask for help during Mary from Bugeater – that equals squeezing 4 rounds of pain in a space for one.
  • Awesome job by all the PAX today – everyone was bringing it and pushing it to the limit.  Thank you men for allowing YHC the opportunity to lead such a great group of Area51 warriors,  It was both humbling and an honor.  Thank you.
  • Also, want to call out Fletch who was still killing it 35 minutes into the Starfish, as if he had just start – Strong work Brother.

Announcements:

  1. New Third F workout staring September 13th, The  Stand, Panera Fresh Wind, Fresh Fire (6:30-7:15).  Q’d by Champagne and Purple Haze.
  2. A new moderate Intensity workout at OP, called Ascent, for those starting, tapering,      rehabbing, etc Saturdays at 7:00 am
  3. Young Life mudrun at the Whitewater Center, $40 adults, $35 youth, get more information here: www.ylmudrun.com
  4. Convergance workout 7-8 AM South Charlotte Middle
  5. Double Down opportunity on Monday – If interested bring your mountain bike to the convergence on Monday and we will be hitting Sherman Branch afterwards.
  6. IF someone knows FNG Lager’s information, please shout out in the comments below so we can get him setup on the email list.

Ten Ten Ten

aye, 36 Brothers into the gloom fast and hard.

Thang:

Maybe (First 15 Q)

Mosey to Mama Ricotta – Partner Up loops around back.

_Partner 1: LBC, Mountain Climbers, Merkins

_Partner 2: Run, up and over the SharkTooth WALL 20 merkins then over again.  #LifeTraining

Uncle (The 45)

_Hit a warm-warm up lap through the tank to COP in the belly – 50 SSH then 4 Rounds #10_10_10: 10 Burpees, 10 HandUp Merkins, 10 Deck Squats then 53 Flutter IC.

_Partner carries around the circle.  Lunge walk with rock while partner runs a chase lap x 2.

_Mosey to the Clocktower – cause that’s what we’re doing.

_The AMAZING RACE: Start at clocktower with 10 burpees, run to next POD on greenway 10 HandUp Merkins, run to next POD 10 Deck Squats, run to PAIN tank and bear crawl around it, AYG to #MHB.

_Dino leads Mary, then one more round of #10_10_10 bc we had a minute left and that’s what we do. @Hasselhoff prayer. aye.

SharkSkine:

A change of pace for YHC as I tend to hit a lot of different spots and keep it moving, but found a good niche with 10 10 10 so went with that.  Plus I had been brewing up the #AmazingRace for a while now, lot of places to take that.  Start at the clocktower, the first to touch the ball wins, get as creative as you want with everything that happens in between, next week Slaughter will likely take you through the fountain if you’re lucky.  I got 5 on a WV for WakeUpCall and Gandalf as they took first place in the inaugural running.

Form in F3 is rough, looking to introduce better ways to not let PAX get away with it as much, YHC included of course.  There is nowhere to hide on something like deck squats.  Yeah I stole them from BF, had forgot about them for a while, but Blue’s BB reminded me that they work.  Say what you will about the #AngryPuppet and his inherent bitterness about all things not KB or Beer –  the man has got some #1stF knowledge.  TGU’s way too awkward to pull out in a workout of 36 and rarely does a PAX actually perform a real squat when called.  There is a form problem in F3, be part of the solution.

I thought i scaled enough walls last weekend.  I didn’t, and @Maybe found a nice size brick wall for the PAX to scale.  Snoop bit off a little more than he could chew getting up and over it, see tweet pic.  Skid marks are good for you brother. L10 and Raider went all bear on everyone.

Welcome to the FNGs Chaos and Solo, here every Thursday. #WakeUpandGetBit

Lot better candidates out there at naming the various spots in the SharkTank then me, have at it. Fun morning in the gloom, so much to be thankful for and so much opportunity within the platform F3 provides. Proud of Ceaser for his work on #3rdF – TheNet, its a good one.  Getting deeper every week.  Overall, we are continuing to build a serious Ball of Man at SharkTank and in metro, it’s a great crew and it’s always great to lead.  We’ll continue to build up the slower guys over time while keeping the workout as mean as there is. #ScratchingTheSurface

Announcements:

_ThunderRoad – CSAUP convergence, don’t just hear about this one.

_F3F Mentoring Program – couple questions lately on this, more info to come. #GatheringSteam if you have interest just shoot me an email for now.

_SharkTank Q Next Three weeks – Slaughter, Ice9, Gandalf…..you want in, hit me up.

There is enough on the website, no need to list out.  It’s fun to be able to make things happen with all of you. uncle.

 

 

 

 

SPEARHEAD Goes Strapless

Strong showing this morning by the Pax! Strapless rucks was originally planned for Mile 2, but the hilly terrain was a good substitute. Overall, a good mix of fellowship along the way. Our route – a SPEARHEAD if you look close!

The Thang:

Ruck up and form Column

One 40 lb sandbag as team coupon

Mile 1-2: Coupon in front moving in good form

Mile 3: Dora “We should do pain stations next time”

Mile 3-4: Strap privileges denied (run through sprinklers on Sharon View)

Mile 4-5: Carmel Road! We are getting closer.

End: 5.19 miles at Carmel Middle. COT

Moleskin

  • Nice work, with a shout out to Angler – RESPECT.
  • SPEARHEAD is an intense F3 style workout with bricks in tow. It is not just geared to GORUCK, although we may be crazy enough to spare a kidney for our rucks #Earlymorningforthehoff.
  • We learned something interesting from the Hoff around mile 4:  “I gave about $300 for my ruck… oh, and the kidney”.  WHAT?
  • SPEARHEAD launches from Carmel Middle School tomorrow at 0530 – come out for a ruck friendly F3 boot camp.  The “One Kidney” Hoff is Q.
  • Come out to Carmel Presbyterian Church tomorrow morning at 0510 for one mile of extra credit ruck in and out from the workout.

Hijacked

Four Clydesdales and a Honey Bee made the early six mile heat at a hijacked, and hilly, Devil’s Turn.  The new route took us through Carrington, by Death Valley and over to everyone’s favorite hill in Raintree:  Windbluff.  Out and back is a hair over 6 miles.

MOLESKIN

  • One benefit of a functionally Q-less workout is that it’s much easier to hijack.  And so I did, though it didn’t take much convincing (#stockholmsyndrome) as the DT regulars seemed pleased to be off the Greenway.  We ate no cobwebs, the footing was sure, and you could actually see beyond the beam of your headlamp.  I am going to go ahead and say it:  despite the markedly reduced chance of getting  run down by a soccer mom in an SUV, the Greenway is overrated in my book.
  • Since I was the only one who knew the route, I also hijacked the pace down to Fellowship level.  As a result, we learned Haggis still has his kilt in a twist over the SOB’s clear and decisive defeat at Tuesday’s showdown.  He’s devised a formula as elaborate as it is indecipherable to put Bagpipe on top—something to do with the volume of a sheep’s stomach and who knows what else—he trailed off, Groundskeeper Willie-like, into unintelligible muttering, then tossed a caber over some guy’s fence.  ACH!
  • Word is that The Crying Scotsman is back in the BRR mix, too, even without the $700 tube of prescription anti-inflammatory cream for his ailing knee.  Joker uses about $500 worth of Ben Gay a month.  You guys get together and talk.  #RunningForTheSheeple.
  • Other observations: the A51 Mountain Goats look more like bison;  Honey Bee is fast; and we appreciate Brew wearing outer garments covering the loins. #SpeedShorts #6:52

That is all.

Tighten Up The Circle!

17 PAX incl 1 FNG graciously attended the debut of #F3RebelYell.  The workout did not disappoint and it never will…..

The Thang

YHC proudly scooped up his newly constructed flag (thank you Phaze/Radar) and led the PAX down to the well manicured soccer fields.  They were really nice.  Too bad none of us enjoyed them.

COP

SSH x 25
Slow Squat x 20
Imperial Walker x 15
Football Up/Downs (Ring of Fire) – run in place, hit the ground on the whistle and back to your feet – More on this in moleskin

Mosey to goaline for The Gut Buster

Sprint 40 yards, perform exercise, back pedal back to start, perform same exercise – repeato with different exercise (5,10,20,30,40,50,5)

5 burpees (10)
10 merkins (20)
20 mary katherines (40)
30 squats (60)
40 wide merkin (80)
50 LBC (100)
5 burpees (10)

Crabcake Q – Mosey to playground for some circuit

15 pull ups
25 dips
25 merkins

Rinse Repeat

Mosey to basketball courts/parking lot

Suicide sprints using the 4 basketball courts (this YHC could have and should have spilled merlot) #sucked

Circle up for some Mary

Rosalita x 20
Flutter x 20
LBC x 20 (? can’t really remember – thanks to Zip)

Mosey to wall for some air chair (90 seconds x 2)

Mosey back to soccer field for a Jack Webb finale (Up to 8)

Moleskin

  • Thank you to all of you for attending the debut of #F3RebelYell. Welcome back Cheesecurd! Great to see you back out in the gloom. A few folks were HC’d and they didn’t show but I won’t name names (Skywalker & Radar). All fun. Hope you guys can make it next week.
  • Being that today is the start of the 2013 CFB season, YHC thought he would weave a football drill into the equation in the Up/Downs. It wasn’t until this morning that the thought of the ring of fire with the drill was a good idea. #urwelcome It sucked. So much so that direction was given not once, but twice to tighten up the circle.
  • Semi-Gloss once again has found a porta john on-site. #shocking
  • Thanks to Zipadee we have no idea how many LBC’s were done in Mary due to his Spanish banter. What we do know is he is awfully good counting up to ten in spanish but not so much down from ten. I will set up a tutor session for you with Long Distance.
  • Lastly, thanks to Phaze for the prayer.

Annoucements

  • A51 Convergence on Labor Day at 0700 at South Charlotte Middle.
  • Interested in running Thunder Road full or half marathon? Join the F3 A51 team. See details on website.
  • New 3rd F workout starts next Wednesday, 9/4, at Piper Glen Starbucks. Contact Skywalker or Busch for details.