Written by Good Hands – posted by BD.
16 PAX evaded the temptation of the fartsack to venture out into the gloom for one last Skunkworks beatdown for 2013. Here is what we did:
WARMUP
SSH x 25
IW x 20
Mtn Climber x 20
Stagger Arm Merkins on KB 10 x Right Arm and 10 x Left Arm in cadence
Partner up (like-size KB) and head to the back entrance, rack ‘em while we mosey. Catch-me-if-you-can farmer’s carry around church. Partner 1 runs with both KB’s while partner 2 does 10 merkins and then sprints to catch up with Partner 1. Flapjack until lap complete. Rotate merkins between regular, wide-arm, and diamond.
Plank at bottom of the stairs by the hill until all PAX complete.
Stay with partner for 100’s hill work. Partner 1 performs called exercise at the bottom of the hill while partner 2 runs up the hill, does called exercise and runs back down. Flapjack until team performs designated number of reps at bottom of the hill:
100 2-hand swings/10 regular merkins
100 goblet squats/10 wide-arm merkins
100 upright rows/10 diamond merkins
150 bicep curls/30 LBC’s
100 tricep extensions/15 Heels-to-Heaven
75 high pulls/5 burpees
Mosey back to parking lot, throw in some forward and backward lunge walks for good measure. Circle up for COT.
10 burpees OYO to finish it out.
Moleskin:
Great effort by all the PAX today. YHC didn’t hear a lot of mumble chatter out there, but maybe that’s just from a lack of oxygen in the brain. The PAX crushed the Farmer’s Carry lap, not sure if that was from the Christmas ornaments some were carrying or just flat-out beastness. I did hear TR mention that the lighter KB-toting PAX should have to do more merkins, so I’m sure that’s in the back of his mind for future workouts. It was also mentioned that in Russia the women use 35lb bells so Horsehead immediately put himself in the Russian infant category! #fairwarning #newbellforthenewyear
Great send-off as always by Busch, thanks brother.
Thanks for allowing me to lead such a fine group, it’s an honor. Happy New Year!
Good Hands
Announcements:
– Jan 10th 730-1030 serve opportunity at Charlotte Rescue Mission. Contact Busch for details.
– Jan 1 convergence at Death Valley, 0700-0800.
– 2nd F opportunity Jan 10th for showing of the movie Lone Survivor. See weekly email for evite, or contact Stone Cold. Happy Hour at Vintners prior. Thanks for organizing this Stone Cold!
Posted on behalf of Iron Horse
7 men chose to join the fun at SPEARHEAD, ensuring they would not make the midnight ball drop this evening….so we took a stroll around the Carmel Middle School Times Square instead .
The Thang:
Stroll down to the football field for COP (Rucks off):
Rucks ON and New’s Years Hats distributed.
Line up at the 50 yard Times Square for broken 8 count burpees as follows:
Rinse and Repeat with 10 Reps.
Rinse and Repeat with 5 Reps.
As someone in the PAX correctly pointed out that we should limit our running under weight, we changed theme.
Partner Up – size doesn’t matter.
Hooters passed out (no, the ones that play music….no, the ones you put in your…..ok, forget it).
Around the Square:
SPEARHEAD REST = Dolly’s in cadence while pressing ruck + 15 curls.
Back to start:
SPEARHEAD REST = Flutters in cadence while pressing ruck + 15 overhead presses.
Back to start:
SPEARHEAD REST = Louganis with Ruck + 15 Squatting O/H Presses.
Cool Down: 15 x CDD OYO.
MOLESKIN:
ANNOUNCEMENTS:
8 men showed up for the New Year’s Eve edition of #F3FastTwitch. YHC tried to make it fun…hopefully it was. If nothing else, we stayed on the move. Here’s what we did:
The Thang
Little baby jog around the parking lot to let the incoming #clipboarders know we own this place then down to the baseball field on the left. Gather in CF for COP:
Divide up so that we have guys at each foul pole doing exercises with guys running hard in between the foul poles tagging in/out. Exercises were:
Mosey to home plate for some speed work:
Back to the foul poles for some hard running:
Back to home plate for more base running drills:
AYG from home plate to right field foul pole. AYG from right field foul pole to left field foul pole. AYG from left field foul pole to home plate.
Mosey to CF, circle up and on your six for Mary:
Mosey to the parking lot for COT.
Moleskin
6 men showed up by 0515. 1 at 0516. And Twister, an FNG to #F3FastTwitch, found us on the baseball field by 0525. Why does #F3FastTwitch start at 0515? One of life’s great mysteries…the world may never know.
Only one didn’t see the pre-blast tweet and showed up in the new shoes he got for Christmas. @slimer08 followed @PurpleHazeF3 immediately after the workout. Thanks for the follow Soul Glow…hope the shoes clean up ok.
The right field foul pole area was extremely wet…so thankfully YHC picked the left field foul pole for the hand release merkins. Perhaps YHC should have audibled to switch it…just to make sure the FastTwitchers could not be accused of being soft. The merkins and CDDs should keep us from being hollow chested and pencil armed, as we were accused of being in the #Skunkvergence BB last week.
Hopefully the speed work on the base paths was fun. YHC thinks it certainly beats sprints on the track. If nothing else was gained, Rock Thrill said he learned a lot about running the bases this morning. All the men certainly ran hard. There were no lollygaggers to be found.
Announcements
First, a special mention goes to Run Stopper for gracing us with his presence at Bagpipe! Come again, you’re always welcome!! So the theme of the day was a mixture of 3 different exercises (variations of merkins, squats, and Mary) – so for most of you don’t let the title fool you and get your minds out of the gutter!!! We started with a mosey over to the Stonehenge statues for a quick warmup and then jogged over to the parking deck by the movie theatre which hadn’t been invaded since the Haggis downpour about a month ago where Frehley’s (me) proceeded to strip off layers of clothes. Anyway, once on the garage we proceeded with the Treacherous Triage in the Garage…
Warm-ups:
SSH x 25; Imperial Walker x 25, Merkins x 30, Dips x 30 on the concrete benches
Mosey to parking gargage for combinations of various squats x 10, merkins x 15, and Mary x 20 followed by sprints to each end of the ramps (top and bottom) where the 3 exercises were repeated. 10 sets of 3 (30 total) exercises with sprints in between.
Set 1; jump squats, merkins, lbc
Set 2: squats, wide merkins, dolly
Set 3: jump squats, narrow merkins, flutter
Set 4: peoples chair (1 min including 15 sec 1 leg holds), diamonds, heels to heaven with dolly
Set 5: jump lunges, merkins, bicycle
Set 6: peoples chair (1 min including 15 sec 1 leg holds), wide merkins, mason twists
Set 7: peoples chair with 50 overhead presses, carolina dry docks, lbc
Set 8: squats, wide merkins, flutter
Set 9: jump squats, diamond merkins, protractor
Set 10: Mary Ladder: 10 reps of various Mary exercises followed by merkins (2) and squats (2), then 4 merkins and squats, then 6, etc – up to 10 and then back down to 2.
15 Burpees to close out the garage session.
Mosey back to Vine restaurant and brought in 2014 with 20 merkins and a 14 count of 6 inches on the 20th rep.
On a serious note, thanks to all for a wonderful 2013. I’ve enjoyed getting to know so many great guys and looking forward to an even better 2014! HAPPY NEW YEAR!!
15 committed fellows made the decision to join me in the gloom this morning and follow me around McKee Road Elementary for the weekly gathering known as The Matrix. All chose the red pill and down the rabbit hole we went…
The THANG
Quick mosey around school, across parking lots, through fields and around track. Circle up for COP:
COP:
Mosey to Playground for circuit work:
Mosey to other side of school for wall work:
Mosey to track and line-up:
Fast Mosey back to Home Base for COT
COT
Moleskine:
– Excellent gloomy conditions this morning. A nice (in an F3 sort of way) damp chill to the air created the perfect conditions for 16 mouthbreathers to generate a significant amount of steam around the playground during the circuit work. Interesting to visually observe the amount of CO2 we exhaled – provided a nice gauge to the intensity of the workout.
– Felt like good 2ndF throughout, even though there wasn’t a whole lot of talking. Interesting what bonds can be formed on the gloomy fields even though we don’t say a lot and can barely see each other at times. Probably the real reason folks came out this morning, although I’d like to think it was in eager anticipation of my beatdown.
– Nice lead by Zip to get us back to the COT. I felt it was fair to let the guy complaining about 30 seconds of OT set the pace so we could get out of there. Apparently some (one?) of us wanted to get to work on time this morning.
– Note to self for next time: fast mosey after a BTW session doesn’t work so well. Almost did a faceplant after my first two steps due to the rapid return of blood from my head to my body.
– Thanks for following my lead today, fellas. Always a pleasure to lead the PAX. And on the last The Matrix of the year, provided me an extra moment to reflect on how I have grown in each of the 3 Fs this year past. Another year of similar growth is one of the things I am looking forward to most in 2014.
Announcements:
– Convergence workout 1/1/14 at Death Valley – 7-8 am. All other Wednesday workouts closed.
– Convergence workout 1/4/14 at The Fort – 7-8 am, with Joe Davis 5k at 9 am. Preblast with details went out or click here: http://f3nation.com/2013/12/29/preblast-convergence-and-5k/
– Most South Charlotte/Area51 workouts will be closed 1/4/14, but a few (e.g., The Rock) will be open. See weekly email for more info.
– Area 51 “Lone Survivor” movie (Jan 10) and Murph (Jan 11) is coming up. Movie theater reserved by Stone Cold at Cinebarre. Looking for a big presence for the movie (remember to bring cash). All Saturday workouts will run “The Murph” the following day (Jan 11) . Tons of details here, including logistics for movie, evite, and HDHH opportunity prior to movie: http://f3nation.com/2013/12/27/area-51-2nd-f-preblast-lone-survivor-movie-friday-followed-by-murph-saturday/
– More announcements and details in the weekly email. Read it.
9 men hit up Foxhole this morning. Our goal: burn a few of the extra 17,000 calories many of us
consumed over the past few weeks. YHC included in that group, of course.
The thang:
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Mosey the field for partner AMRAP drills:
Partner 1: 2 hand swing AMRAP
Partner 2: sprint across field, 10 merkins, sprint back
Flapjack and repeato
Partner 1: Hammer curl AMRAP
Partner 2: sprint across field, 20 mountain climbers, sprint back
Flapjack and repeato
Partner 1: Plank rows left AMRAP
Partner 2: sprint across field, 10 squats, sprint back
Flapjack and switch to alternate side for Plank row right, repeat
Partner 1: KB Push Press AMRAP
Partner 2: sprint across field, 10 merkins, sprint back
Flapjack
Partner 1: Goblet squat AMRAP
Partner 2: sprint across field, 10 squats, sprint back
Flapjack
Partner 1: Upright rows AMRAP
Partner 2: sprint across field, 20 mountain climbers, sprint back
Flapjack
15 1 hand swings (left)
10 burpees
15 1 hand swing (right)
10 burpees
Lunge walk w/ KB to mid-field for Mary
Pax choice:
LBCs w/ KB x 20 (Frehley’s Comet)
Flutter w/ KB press x 20 (Mic Check)
Dolly w/ KB press x 20 (Rock Thrill)
Dying cockroach/Toe Touch w/ KB, 10 each side (Mighty Mite)
Russian Twist w/ KB x 10 (Chipotle)
Lunge Walk back to sideline
Jog back to home
15 KB deadlifts to burn last minute
COT
Moleskin:
Great showing by all today. Kept the cardio up to burn some stored energy. Nice
way to close out the yr at Foxhole. Its been a great 5 and a half months since the launch,
and I’m looking forward to growing in 2014.
Announcements:
New Years Day Area51 convergance at S. CLT Middle. Check preblast and weekly e-mail for
details.
Saturday is the Joe Davis 5k and convergence in Fort Mill. Preblast with details went out.
Or click here: http://f3nation.com/2013/12/29/preblast-convergence-and-5k/
Area 51 “Lone Survivor” movie (jan 10) and Murph is coming up. Movie theater reserved by Stone Cold at Cinebarre. Lets get a big presence for the movie. All Saturday workouts will run “The Murph” the following day (Jan 11) . Tons of details here, including logistics for movie, evite,
and HDHH opportunity prior to movie: http://f3nation.com/2013/12/27/area-51-2nd-f-preblast-lone-survivor-movie-friday-followed-by-murph-saturday/
Happy and safe New Year to all, can’t wait to see what 2014 brings!!
MT
(posted on behalf of Silent Bob….sort of)
The VSF was planted, and 20 men consisting of a strong blend of southern Metro and northern Area51 pax got after it with FOD leading us down a pitch black Camilla Drive for another Monday morning rendition of DMZ.
The Thang:
Jog .4 miles to Carmel MS bus lot for COP in cadence:
SSH x 25 (or 30?)
Merkin x 15
MC x 25
Jog to hill near baseball field
Jacob’s Ladder with Burpees at top – up to 7
Jog to track
4 corners of the following:
LBC x 10
Squat x 10
Diamond Merkin x 10
Turkish get-up x 10 (at first corner, FOD audibled to 5 at the remaining 3 corners)
At this point, FOD handed the reins and his watch to YHC.
Jog to bus lot for:
High Knees – 50 yds
Lunge walk – 50 yds
Karaoke – 50 yds, flapjack (so to speak) – 50 yds
Split the pax into 2 groups
Bear Crawl up the handicap ramps, run down the stairs, 13 Hand-Release Merkins at bottom – 3 sets of this
Jog back towards launch point, stopping at the 2 traffic islands for:
Flutter x 13 in cadence at 1st ramp
Plankorama of various sorts at 2nd ramp
Jailbreak to the launch point
Mosey to C@C lot for Mary session in cadence:
Dolly x 13
Knee-ups x 8
Plankorama of various sorts
Mosey back to launch point for COT
Moleskine:
At roughly 5:29.40 – FOD and YHC determined Silent Bob was AWOL for one of the following reasons:
1) Forgot he was on Q at DMZ and was deep in the fartsack
2) Remembered he was on Q but remained deep in the fartsack anyway #refusenikQ
3) Was incapacitated due to illness, too much Christmas cheer, or both
4) Was DR and failed to call for reinforcements
So….FOD & YHC decided to split the impromptu Q duties and lead these 20 hearty souls in a holiday stroll through the DMZ.
Mumblechatter was silenced pretty quickly when FOD called for the Jacob’s Ladder immediately following COP. #unsavory
CR’s new Garmin/GPS/MapYourRun wristwatch could not, however, be silenced….good grief. Speaking of watches, YHC needed to borrow FOD’s so to keep the pax on time. Much obliged partner.
In addition to Silent Bob apparently fartsacking his way through his holiday break, Cadillac informed that he was to clowncar it with Chelms this morning, but aka Tater Tot stayed curled up for an extended winter nap in his fartsack as well.
CR was audibly pleased when FOD dusted off the Turkish get-up’s…and the audible to 5 at each corner from 10 was well-received by all the pax.
Intel’s GI issues did not go unnoticed — flat out crop-dusting the pax all the way around the track. YHC is glad he wasn’t behind you on the Bear Crawls up the ramps. #malodorous
TR was uncharacteristically non-vocal due to still fighting off the Skunkvergence Flu, though saved a jab for the Mary session at the end when YHC clearly couldn’t make it to 13 on the cadence-count knee-up’s #humbledQ
Enough of the rambling. Thanks to the DMZ pax for enduring an ad-libbed duo Q from FOD and Hops.
Happy New Year brothers. May God evidence Himself in our lives this coming year in ways we couldn’t have imagined and in a manner where only He gets the glory.
Announcements:
Winston-Salem launch this Saturday, Jan. 4th – Hanes Park – f3winstonsalem@gmail.com
Charleston re-launch – Saturday, Feb. 1st – f3charleston@gmail.com
New workout on Wednesdays at Carmel MS launches next Wednesday, Jan. 8th – “Run & Gun” – Regimen will be a race-pace 5k followed by tabata’s.
1/1/14 Convergences:
Area51 – South Charlotte MS – 7:00am – Joker, Stagecoach & Young Love on Q
Metro – Freedom Park – 7:00am – meet at train
Joe Davis Memorial Resolution 5K – www.joedavisrun.com – Register – still time to join the pax after a convergence with The Fort at 7:00am – race at 9:00am.
LoneSurvivor/Murph – Area51 – click link below for details below. Don’t want to miss this one men!
What: New Year’s Day Area 51 Convergence
Where: South Charlotte Middle School [same location as Base Camp and Death Valley workouts]
When: January 1st, 7-8AM
Who: All PAX that are man enough to wake up “early” on Jan 1st
Why: Because it’s the right way to start the year
Your Qs for the Day: Young Love, Stage Coach and Joker
Note: This will be the only workout in Area 51 on January 1st.
9 dedicated PAX, including one 2.0, decided that even though the schools were out for Christmas break it was no time to sleep in. Forget those New Year’s Resolutions, the PAX were determined to continue putting in the work required to improve the 1st F.
Joker on Q:
Jog over to the soccer fields and circle up for COP:
Jog over to playground for some circuit work:
Jog back to center of soccer field for the Starfish:
Jog to front of school for PC
Lunge walk/Merkins combo
Count off by 3’s for relay race around the track
6 MOM (Dolly, LBC, Flutter, Heels to Heaven)
Abacus on Q for 2nd Half:
Line up on the track for 11s:
Indian run to rock pile
Pick a friend & head over to soccer field:
Jog over to the other end of soccer fields for a little JW:
Jog back to launch point for another 6 MOM:
COT
Moleskin:
Announcements:
The convergence workout starts in the field at Walter Elisha Park in Fort Mill at 7:00 am sharp. The men of The Fort will lead the PAX in a SC style beat down. It’s going to be GOOD!
At 8:00 am, there will be a tent set up in the same field with bagels, bananas, water, coffee, and hot chocolate (for the 2.0’s). We can use the coffeeteria time to refuel after the mayhem and congregate with our M’s and 2.0’s in preparation for round 2 – the Joe Davis 5k.
The Joe Davis 5k starts at 9:00 am. Information on packet pick-up and the course can be found at http://www.joedavisrun.com
A Couple of Requests and Some Logistics:
If you are joining us for the Convergence and/or the Joe Davis 5k, thanks for supporting our brother Rock Thrill and his family in remembrance of Joe Davis and the tragedy that is substance abuse. Let’s come together for this great cause and show everyone what Fitness, Fellowship, and Faith looks like. Aye!
Parking
Here are the addresses for general parking for the race (note, these are all SMALL lots):
Map of parking including some F3 specific parking
Area Workouts for January 4th