I Agreed to What?!
9 posted this morning for a workout filled with audibles this morning by YHC.
The Thang
Mosey to baseball field for COP
SSH x 20, IW x 20, Low Slow Squat x 20, Hand Release Merkins x 10, LBC’s x 20, Peter Parkers x 20, Freddy Mercury x 20, Parker Peters x 20, Dolly x 20, Mountain Climbers x 20
Mosey to another baseball field for
Bear Crawl to 1st, Crabwalk to 2nd, Backward Bear Crawl to 3rd, Run home
Grand Slam Homer Karaoke Right
Same with Karaoke Left
To Field for some Mary
Mosey to football field & divide into 2 groups
Group 1 Sprint to 30 & back then Group 2 goes
Same to/from 50
Same to/from 80
Same to/from 100
All Line up on Goal
Sprint to 30 with 5-10 Merkins
Sprint to 50 – 5-10 Merkins
Sprint to 30 – 10 squats
Sprint to 50 – 10 squats
Finish with Sprint to 100 with 10 burpees then mosey back for COT
Moleskin:
Thanks High Tide for the opportunity to lead this morning. YHC agreed to do this before knowing that YHC was also going to be filling in as Q at Joust the day before which meant three days in a row. Normally, that’s no problem, but it’s a little problematic as YHC is trying to get rid of a nasty case of plantar faschitis. So this morning when the feet hit the floor and the pain in the left heel was almost unbearable, YHC thought “Why did I have to agree to lead today?!”
Thankfully though, the pain diminished enough to hopefully give the pax a decent Thanksgiving weekend workout.
Welcome to FNG’s Malware (from Durham) and Fret. Like YHC, Fret is an actual Charlotte native. #EndangeredSpecies. Fret, hope to see you out in the gloom in the near future.
Aye
#Jevlar
7 posted for a convergence of Joust & Kevlar on Black Friday
The Thang
Mosey to football field for COP
SSH, IW, Merkins, Low Slow Squats
Mosey to track
Warm-up 400 with called exercise at half point
Sprint & back to 25, 50, 75, 100 with LBC’s (10,20,30,40)
Same with Merkins (5,10, 15, 20)
Same with Squats (5, 10, 15, 20)
Same with burpees (5,10, 15, 20)
Mary led by several members of the pax leading their favorite exercise
Run a 400 with with called exercise at half point then head to Home side bleachers
Dips x 20
Derkins x 20
Centipede Run (make your way from one end of bleachers to the other going up/down the stairs & return to start point)
Rinse & Repeato
Back to track for one last 400 with 10 burpees at the 200 then head home for COT
Moleskin
Thanks to the guys who showed up on Black Friday. YHC thought it might be a workout of 1 but Hops HC’d the day before and YHC guilted Stagecoach into crawling out of the #fartsack to post.
Great work by all.
Sharing is Caring
7 PAX showed up for a morning warm-up. Sharing is caring, was todays theme as bringing you own challenge weight, PAX didn’t know we would all share in the pain, passing around a dose of pain.
The Thang
- SSH x 25
- Imperial Walker x 25
- Squat x 25
- Mountain Climbers x 25
- Mercan & Kettle bell swap X 28
- 1 Mercan, move weight to left side, mercan move weight left X 14
- Flapjack, x1 mercan move weight to right side, X1 mercan move weight to right side, repeat until all Pax start grunting in pain
- 25 Kettle bell swings
- 20 Kettle bell snatch (X10 each side)
- Jack Webz w/ Kettle bell overhead press X 14 with 10 count overheads (2 reps, then move left to next kettle bell)
- 10 Count Body Builders! x 20 (or about that many) – like an 8 count body builder but with a kettle bell squat and press at the end
Round Robin – Each PAX Q’s for set of 14 reps.
- Kettle bell curls
- Squats
- Windmills
- Swings
- Overhead press
- Mercans w/ Row
- Diamond mercans
- (14 Laps around track per Wolfman, couldn’t pull off straight face, no go)
- Line up Track side
- Team exercise till PAX1 Fireman carry to next set of cones. Sprint to cones when last Kettle bell arrives for next set
Team exercise till PAX2 Fireman carry to next set of cones. Etc..
- Team 1 LBC
- 2 Squat
- 3 Dolly
- 4 On your back, to your feet
- 5 Freddy Mercury
- 6 Flutter
- 7 Bicycle
Q – Over to Young Love
- Mosey to School Wall
- Wall Squat
- Balls to the wall, with Mercans
- Lap around to back of school
- 30 Dips
- Lap to front of school
- Bear crawl to parking lot
Moleskin
Nice morning for all PAX to come together. Sharing is caring, was todays theme as bringing you own challenge weight, PAX didn’t know we would all share in the pain, passing around a dose of pain.
Sharing kettle bells to distribute weight to distribute the load was fun. While making 14 laps around the track was a good idea for Wolfman on his Q, I think the PAX had another idea in mind. Thanks for sharing the load on Q, and YoungLove to takeover at the end. Getting smoked on the jack webz and moving kettle bell mercans was a new one! #TCLAPS to all!
On behalf of Liquor Cycle, Culkin.
Radar’s Birthday Bashing
The shovel flag was planted as 6 pax arrived for Radar’s 36th birthday bashing. There was no clown with balloon animals, no bounce house…just a couple of sandbags in the Explorer and some rocks on the pile. This could have been the worst birthday party of all time.
The Thang
Run to the front of the school for a warmup of 20 SSHs (IC) and 20 high knees (IC).
Partner up. Partner A does left leg step ups with calf raises while Partner B runs a lap around the front school parking lot. Flapjack. Go until you get to 100 combined. Switch to right leg step ups with calf raises to a combined 100.
Run to the fields after stopping by Radar’s Explorer to grab 2 sandbags. Drop the sandbags and then go grab a rock. Back to field and drop the rocks and prepare for a brutal combination of pain.
- Sandbag relay sprints while non-running pax do CDDs. Each pax runs twice.
- Then circle up with your rock for some JackWebb. Military push up and shoulder presses with your rock…1×4, 2×8…..10×40.
Run to the back exit from the field for some rail slides…1st set of rails lead with the right…2nd set of rails lead with the left.
Run to the Yellow Rose shopping center parking lot. Bear crawl to first island…10 burpees…bear crawl to second island…10 burpees. Sprint back.
Run to side gate of fields…locked. Scale the fence, some more graceful than others. Back to the field and repeat the sandbag relay sprints and JackWebb with the rocks noted above.
Now time for some shots on goal…flat soccer ball…small soccer goal. For the first round, 10 burpees after a miss…Pax go 0-6. For the second round, another 0-6…some Mary after the first 3 misses and 12 burpees for each of the last 3 misses…36 burpees for Radar’s birthday.
Done. COT.
Moleskine
This began looking like another leg annihilation from Radar but as a birthday surprise, he quickly turned it into a shoulder beatdown. He’s an enigma, always keeping the Pax guessing.
At the rock pile, the Pax were warned to not be heroic. Bulldog didn’t hear that and picked up a monster rock. The Q challenged him to not put it back once he’d committed and so he lugged it to the field. It made for some tough sledding during the JackWebb climb. It was passed around among some of the Pax during the 2nd round.
The climb over the fence was a bit dodgy. Bulldog scaled it no problem but then Radar went and got himself tangled in the vines on the fence. All the Pax had that feeling of being embarrassed for someone. Probation almost bought the farm on his descent.
The Pax shots on goal were not very good…but it’s not like any of us have ever been professional soccer players…oh wait.
Announcements
- Christmas Party
- Joe Davis Memorial 5K Convergence
6 Rocks + 12 Rocks = Pain at The Rock
The SF was planted and a dozen of the Southlands pax closed out November in style with another assault on The Rock.
Thang:
Gummy’s Q:
Warmup
Jog around parking lot
Black Friday: Gloom of Log PT
Instead of hitting the sales, two SPEARHEAD faithful hit the logs in a throw back to downpainment by DORA on Friday the 13th
The Thang:
Brisk 23 degrees this morning…mosey around track half mile with ruck to warm up
- SSH x 20
- Windmills x 20
- Merkins x 20
- Mountain Climbers x 20
Log PT: In between each of below, run to sideline, Merkins x 5, return to log for ab exercise of flutter kicks or hello dolly:
- Overhead Log Press x 20
- Log Squats x 20
- Log Lungs x 20
- Log sit ups x 15 (Culkin) 20 (LC)
- Decline Merkins using Log x 15
150 Yards of Pain:
- Partner wheel barrel, 10 yards each – or until you stop
- Bear crawl, 10 yards
- Frog jumps, 10 yards
- Duck walks, 10 yards
- Rinse and repeat
- Bear crawl to 50 yard line
3MOM: Ab workout continues
- Bicycle x 20
- Dying Cockroach x 20
- LBC x 30
Moleskin:
SPEARHEAD almost went dark this morning, but what better way to work off that turkey leg and pumpkin pie? Good old daisy logs were a great rendition. I almost forgot we had logs its been so long that I’ve seen them on a Friday. Checkpoint should have set up stand in the parking lot, could have had three deer in one shot from our view on the field! Final challenge of the morning was locating Culkin’s car keys…on the 20 yard line.
If you’re returning today, come on out to Hoff’s workout at Olympus tomorrow morning at 7:00 AM. I hear kettle bells are involved.
Does Eating Turkey Make You Sleepy?
Posted on behalf of Long Distance
The turkey is often cited as the culprit in after dinner lethargy, but the truth is that you could omit the bird altogether and still feel the effects of the feast. Turkey does contain L-tryptophan, an essential amino acid with a documented sleep inducing effect. L-tryptophan is used in the body to produce the B-vitamin, niacin. Tryptophan also can be metabolized into serotonin and melatonin, neurotransmitters that exert a calming effect and regulates sleep. However, L-tryptophan needs to be taken on an empty stomach and without any other amino acids or protein in order to make you drowsy. There’s lots of protein in a serving of turkey and it’s probably not the only food on the table.
Runstopper hope you get well soon, we heard about getting injured by carrying a 190lbs turkey.
The very best and fine six men that battle against the turkey hangover came to resist and claim their title (“For very best”) at centurion.
The thang (or what I can recall of it)
Run to the first parking lot
Warm up
- 20 Star straddle hop
- 15 shuffle merkins
- 20 deep squads
- 15 merkins
- 15 mountain climbers
Indian Backward run with a twist, the last person run to the front regular, then switch karaoke style one side then alternate the other side to the small parking lot.
Circle Up for Marys
Each person lead one mary and the person leading run a lap around the parking lot, everyone else do burpees
- 20 Bicycle
- 20 Heels to Heaven
- In honor of Runstopper we did 4 corners
- 1st corner 15 wide merkins lunge walk to the next corner
- 2nd corner 15 wide arm merkins pivot squat to the next corner
- 3rd corner 15 diamonds lounge walk to the next corner
- 4th corner 15 Carolina Dry Docks pivot squad to the first corner
- Crazy Count Double Squat Burpee with two pushup and mission impossible (OUCH).
- 20 flutters, hold on for 1 minute then another 20 flutters
Mosey to the aquarium parking lot
- Sideways Plank-walk all the way to the top, run backward down
- Bear-crawl all the way to the top, 10 count, another 10 count, run backward down
- 15 Burpees, karaoke half hill switch side the other half, another 20 jump squats
- Plank-O-Rama with 30 second six inches.
Mosey the long way back to start
Indian Backward run with a twist, the last person run to the front regular, then switch karaoke style one side then alternate the other side, then each person call for a different exercise for whomever is running to the front, until the last light pole on the first light pole were we jailbreak to the cars.
Moleskin
The weather was a warm 27 degrees (just like in the tropics, which I would have never known what an under 0 degree Celsius occur…).
YHC did not bring a watch counting on the MIA partner having to make everyone suffer for the full workout. good for him and the band of brother, someone had a watch, because by 6:10 he was warn that there was only 5 minutes to go, and YHC had another half an hour in mind….
Happy Thanksgiving to all the PAX of F3. Thanks for letting me Q.
Crabcake for Thanksgiving breakfast
3 or 4 shovel flags from Area51 were planted through the frosty ground, and 60 Turkey-craving warriors (incl 12 FNGs) set out following Crabcake for a Thanksgiving beatdown.
Thang:
Crabcake Q:
Jog to field and circle up
Hops Q:
Plankorama
Karaoke Left 1/2 way across pitch, Karaoke Right other 1/2
Count off by 2’s to form two relay teams
Ninja Turtle respectfully retrieved 4 shopping bags filled with 4.7lbs (approx.) of canned goods. See Moleskine for a bit of elaboration.
Each team member would run with one bag in each hand to midfield then back while rest of team did various plank, pushes or Mary work.
Can’t remember all the exercises nor the # of reps we did, but definitely included the following:
CDDs, Flutters, Dollys, Christian Laettner’s and other sundry and unsavory plankwork, squats, 6-count cadence burpees.
McGee, by no means a total stranger to Area51, stepped up to lead a couple painful exercises. One was called Barishnikovs and can’t remember the other. T-claps to McGee for helping YHC out. Good to see you in the southlands again brother.
Forgot to penalize the losing squad, but frankly didn’t even pay attention to who won.
Mosey to parking lot.
Backwards run, Lungewalks, High Knees, Bear Crawl and then AYG run back to starting lot.
CCVs x 13R and 13L
Hand-release merkins x 20
COT
Moleskine:
Crabcake put the shtank on the pax with too many merkins to count. He was going for 390ish so to equal the number of years since the Pilgrims scaled the first rock in what would be America one day. YHC did not do his part to get us to the number. Sorry Crabcake, but YHC was both smoked and forgetful.
The 4.7lbs in each bag is the average amount of food an American eats every day. Thought that would be a good reminder of how God meets our every need….every day. We are blessed to live and work where we do men. But it was also a reminder that on many days, especially Thanksgiving, that we eat more than we need. Proverbs 30: 8-9 reads: “Keep falsehood and lies far from me; give me neither poverty nor riches, but give me only my daily bread. Otherwise, I may have too much and disown you and say, ‘Who is the Lord?’ Or I may become poor and steal, and so dishonor the name of my God.”
Loud T-claps to the pax who brought food for Calvary Church’s pantry for low-income families. And special recognition to Chelms, Leroy & Deep Dish who contributed prior to today as they couldn’t post this morning. M. Deep Dish actually drove to YHC’s home to drop off their contribution – strong!#gratitudebegetsgenerosity
Some of the best new nicknames were doled out this morning. Special recognition to Dolphin for his obscure knowledge of random things. And whoever came up with “Amelia Earhart” — that was gold brother. Great to have 12 FNGs with us – and for those of you out-of-towners – come back soon…and start an F3 group in your town!
At the risk of being too wordy (YHC often guilty of that) – I will simply say I am thankful the Lord has brought many new friends and brothers into my life through F3. I honestly didn’t think I was lacking for 2nd F or 3rd F in my life (knew full well I needed 1st F); but I was lacking — so thanks to all of you guys for the encouragement, fellowship, friendship and accountability.
Let’s give thanks today for the Giver of all good gifts, not just for the gifts themselves. Aye!
Thanksgiving Eve Burn
On Thanksgiving we will consume 4500 calories. This morning, 11 men beat themselves up in preparation for the feast. The rain held off, but The Maul pavement was still soaked.
Warm up: it was short
- 25 IWS
- 25 Lunges
COP
- 25 Merkin Jacks
- 20 Jump Tucks
- 20 Merkin Shuffle
- 30 Slow Squats
- Hold the squat, grabbing the back of your ankles :45
- 25 MTN Climbers
- 20 Jump Lunges
- 40 High Knees
- 25 Burpees
Mosey
Circle Up: Repeat all above exercises, add 10 Burpees
Mosey
Circle Up: Repeat exercises, add 5 Burpees
Mosey
Mary
- 25 Flutter
- 25 Dolly
- 25 Rosalitas
- 15 Side Crunch, each side
- 30 LBCs
COT
Moleskin
The weather has been the story the last few days in the gloom. I think the rain over night kept some of the regulars away. They unfortunately missed a good beat down in rain free weather. The idea today was to get a full body burn with the holiday feast looming tomorrow.
YHC was having a hard time leading the workout today. YHC called for a number of 10 counts and it still wasn’t enough time to get my wind back. It was strong work by the Pax today. Everyone seemed to be pushing themselves through the repeated exercises.
A big welcome to 2 Maul FNGs, Purple Haze and Koelsch. Haze commented on the Maul’s hard surface during Side Crunches, mentioning he was used to doing those on grass. The Maul is unforgiving like that, it’s our concrete jungle.
Happy Thanksgiving to all the PAX of F3. I am sincerely thankful to be a part of an incredible group of men. God Bless you and your families.
The Charge is On
11 Charged up warriors met at Providence Day School with one mission: Earn that Thanksgiving Dinner tomorrow!
The Thang
Double D’s on Q:
Warm Up
Lap around car-pool alternating between high knees, high kicks and side steps
Mosey to the track
Run laps around the track/ During run YHC called out (in random order and intervals)
-Down – Hit the ground and pop back up, continue running
-Knees Up x 5 High jumps with knees up to chest
– Merkins x 10
End Zone: Break off into 2 teams and race each other
-Round 1: Indian Run 200 Yards- During run Q called out “Knees Up and “Down” several times to throw Pax off
Merkins x 10
High Knees x 10
LBC x 10
– Round 2: Indian Run 200 Yards – During run Q called out :Knees Up and Down” several times to throw Pax off
Merkins x 10
High Knees x 10
LBC x 10
– Round 3: Over Under Indian run 200 Yards – P1 run 10 yards and get down, P2 runs and jumps over P1 and gets down on the 20…rinse and repeat with all 6 team members covering 200 yards
-Round 4: Jump Over Team Mate’s Back Indian Run – P1 runs 5 yards and gets bend over slightly, P2 jumps over P1’s back, runs 5 yards and bends over…rinse and repeat with all 6 team members covering 100 Yards
Sprint Back to End Zone
The Hoff on Q:
Partner Up – Size does not matter
Merkin/Squat Ladder
20) P1 Merkins x 20, P2 Squat x 20; P1 Squat x 20, P2 Merkins x 20
19) P1 Merkins x 19, P2 Squat x 19; P1 Squat x 19, P2 Merkins x 19
18) P1 Merkins x 18, P2 Squat x 18; P1 Squat x 18, P2 Merkins x 18
17) P1 Merkins x 17, P2 Squat x 17; P1 Squat x 17, P2 Merkins x 17
16) P1 Merkins x 16, P2 Squat x 16; P1 Squat x 16, P2 Merkins x 16
15) P1 Merkins x 15, P2 Squat x 15; P1 Squat x 15, P2 Merkins x 15
14) P1 Merkins x 14, P2 Squat x 14; P1 Squat x 14, P2 Merkins x 14
13) P1 Merkins x 13, P2 Squat x 13; P1 Squat x 13, P2 Merkins x 13
12) P1 Merkins x 12, P2 Squat x 12; P1 Squat x 12, P2 Merkins x 12
11) P1 Merkins x 11, P2 Squat x 11; P1 Squat x 11, P2 Merkins x 11
10) P1 Merkins x 10, P2 Squat x 10; P1 Squat x 10, P2 Merkins x 10
9) P1 Merkins x 9, P2 Squat x 9; P1 Squat x 9, P2 Merkins x 9
8) P1 Merkins x 8, P2 Squat x 8; P1 Squat x 8, P2 Merkins x 8
7) P1 Merkins x 7, P2 Squat x 7; P1 Squat x 7, P2 Merkins x 7
6) P1 Merkins x 6, P2 Squat x 6; P1 Squat x 6, P2 Merkins x 6
5) P1 Merkins x 5, P2 Squat x 5; P1 Squat x 5, P2 Merkins x 5
4) P1 Merkins x 4, P2 Squat x 4; P1 Squat x 4, P2 Merkins x 4
3) P1 Merkins x 3, P2 Squat x 3; P1 Squat x 3, P2 Merkins x 3
2) P1 Merkins x 2, P2 Squat x 2; P1 Squat x 2, P2 Merkins x 2
1) P1 Merkins x 1, P2 Squat x 1; P1 Squat x 1, P2 Merkins x 1
As each team finished, we joined whatever team was still on the ladder and as a group all finished together – NICE TEAMWORK!
Tunnel of Love down football field
Frog Jump 10 yards
Bear Crawl 10 yards
Frog Jump 10 yards
Bear Crawl 10 yards
Duck Walk 10 yards
Sprint back to parking lot
Mary
– LBC x 50
– Bicycle Abs x 40
– Roselita x 40
COT
Moleskin:
Strong performance by all the Pax today as each of us had 1 mission in mind. Earn those calories tomorrow. A few of us commented on how nice the weather was in comparison to what we experienced yesterday…if you fart sacked Tuesday, great decision as it was the perfect condition out there if you wanted a dose of misery. Today however seemed like a day a the beach since it was 46 and only drizzled a little.
T-Claps to Liquor Cycle for providing the music. This guys is a walking Juke box and the Pax greatly appreciated having the motivation today. STP was a nice touch.
Not sure if you can give a field T-Claps, but I am going to do it anyway. The PDS turf field is a joy to train on and unreal how well it drains. It was nice to take clothes off today after the routine and have no grass to pick off the floor.
Sound off below if you’d like to comment about the routine or saw anything you thought was interesting…
On behalf of Double D’s, thank you for spending your morning with us mates!
As always, it is an honor to workout with such great individuals involved
Respectfully,
The Hoff