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
Day Zero was 36 strong today. Lot of sweat. Not a lot of love
The Thang
Hoff
Radar
One Line Split down the middle for teams
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
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.
24 Pax posted this morning at Charlotte Catholic HS for #Centurion for a light workout led by yours truly.
The Thang’
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’
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
Prison Break back across Pineville Matthews Hwy to entrance of Charlotte Catholic HS.
Active Recovery – Plank o Rama…
Split up into three groups
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:-)
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
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:
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:
Announcements:
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.
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
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
That is all.
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
Annoucements