Planted the shovel flag, No FNG’s, Disclaimer given, and we were off.
21 men completed the following.
Mountain Climbers x20
Muderhorn- Dollies up top while we wait for pax
Lunge/Squat ladder- every 2 park spaces/up to 8, run back & plank
Burpee suicides- 2 spaces= 1Burpee—back- up to 8, run back & plank
Bear crawl/Merkin ladder- every 2 spaces/up to 16,
Plank waiting for Pax
Mosey to the corner of the Regal-Jack Webb Abs-1-Heels to Heaven= 4LBC
Up to 10 Heels to Heaven=40 LBC
Peoples Chair- Right leg out, Arm presses x15
-Left leg out, Arm presses x15
Behind Theater-Balls to with Verkins on your own
Mosey to launch point for Mary
20 merkins on your own
15 merkins on your own
10 merkins on your own
5 merkins on your own
This workout was my 3 year anniversary workout. Although my official anniversary is 4/30/15. So is the 3rd year of this workout Mighty Mite created on my FNG post. As always lots of moaning and groaning on the Jack Webb Ab’s and the Burpee suicides. Great group of guys. Appreciate all of you for joining me this beautiful morning. Thanks for coming out.
3rdF Starting Thursdays at Chick-fil-a Stonecrest 6:30 following Rebel Yell. Reach out to Fire Marshall Bill for more details.
Thanks to Strawberry for taking us out.
8 men aimed to exfoliate their pores using mother nature’s humidity, and not a Loreal cucumber mask at Commitment today. Boyz it was HOTTT!!! 4 men (Posse, Doc, Hollywood, and YHC) took a 2.5 miles tour of the AO in prerun, attempting to draw an A-Wing Rebellion Ship to show up on Strava, well thats what it looked like. Scrap the weinke, it’s too hot to PR the 1-mile on a time trial out of the gates! YHC audibled to a total body workout, plus some SPEED over miles AYG on the track. Only 2.1 miles covered, but don’t discount it as easy for the mileage. As they sometimes say about other things: “It’s not the size of the boat, it’s the motion in the ocean.” or more appropriately, “Never judge a workout by it’s Strava Miles”. Having too much fun here… YHC needs to run off to F3 Dads Camp now that soccer is over, so will try to make this quick!
2 minutes late to start. Doh! An even 8 PAX for the workout today, so 4 track batons were handed out to 4 dudes who partnered up by size/speed. Mosey from launch to the grassy field adjacent to the track just to mess up someone’s new shoes (can’t remember who). YHC calls some SSH / IW in a half-hearted attempt to get loose (since 4 of us already did ~3mi prerun and were warm #selfish). Mosey over to the concrete pad for what is YHC’s patented 31 consecutive merkin salute in (Q-called UP – DOWN cadence): 5 regular / 5 wide / 5 diamond / 5 right had offset / 5 left hand offset / 3 right leg high / 3 left leg high. Chesticles worked for the day. Mosey to under the bleachers to work on some grip strength hanging on the slanted beams, lift your left up to work on some abs as well.
Mosey over to the track, for some 2X200 meter relays. Partner 1 sprint AYG 200m around the track to partner 2, hands off baton to Partner 2 who sprints AYG to the finish line. We did this 4X in the sweltering heat, with 50 LBC in the middle of each sprint.
Next we went to the bleachers for alternating sets of Dragon Flags and alternating single-leg squats. If any of you have not done a dragon flag before, check out my main man Bruce Lee and the proper-form: https://www.youtube.com/watch?v=_mf_TLDVwIs Yeah, we weren’t really doing THOSE.
Head to the concrete bleachers across the track to the stairs. Set 1: Partner carry up the stairs, flapjack. Set 2: Partner wheelbarrow up stairs, flapjack Set 3: Climb the stairs, with 1 low deep squat on each step, all the way to the top. At the top, we did 3 set of 10 (left and right) hip-slappers on the wall, and amazingly no-one broker their neck or teeth or both.
Mosey back over to underneath the bleachers for some more hanging from the beams underneath, only to find out that all of our grip strength was pretty much gone. Mosey back to the short wall by the concrete pad for some dips with leg raised for added difficulty. Mosey back to launch, with a few min left, do the 31 consecutive merkin salute in Q-called UP – DOWN cadence one more time…. 7:30 and FINITO!
Great group of guys this morning… YHC always states Commitment AO is 2nd or 3rd best in all of F3 Nation workouts YHC has attended (which is a lot of different ones! #SOBA51MetroUCFortMECANashville). Apologies, something special about the Muthaship, and it’s 12 story parking deck dizzyback. But back on topic…. YHC plans on making more appearances at Commitment now that the reigns to Stonehenge are being handed off by YHC as co-site-Q, in the coming weeks. Few musings:
***Thanks again for the workout clothes donation to the Charlotte Rescue Mission. YHC had the honor of delivering the F3 Nation Mudguard jerseys to them (21 total) and the guys were so elated to have them! Plus they will come in handy, three of the guys were wearing long pants to the workout, and one was wearing jeans since he did not own workout gear.***
TOLKIEN’S TWO CENTS
I love my UC brothers… talk about a welcoming group. You all are supportive of other regions and travel to A51 / SOB, treat all PAX with kindness and support whether they are at the top of the fitness ladder or just starting the journey to get in better shape. You all challenge each other positively, and call themselves to be men of action, not just speech, as evidenced by their work with Debbie’s House. You all actually inspired me to step up and lead the children’s chair pushing charity, and look outwardly, rather than running races purely for for self-edification. It’s no wonder Snowflake drives past 26 F3 workouts, 45 grocery stores, and 4 Waffle Houses on Saturday to get to Commitment! You guys, UnionCo is what F3 is all about, and it’s inspiring. Keep up the good work men and SYITG next time.
“They may take our lives, but they’ll never take our F3DOM!” ~ JRR Tolkien
Twelve men gathered on this July…I mean April warm humid morning to put in some work. Here’s what we did.
Circle up at launch point for COP. Merkins x 10, Mountain Climbers x 10, Low Slow Squats x 15, Diamond Merkins x 10, Plank Jacks x 10. All done IC. Finished COP with the Burp n Merk going up to 10.
Mosey over to the big rock near entrance 4. Instruction were given for the circuit that was to follow. There would be 5 pain stations along the outer road of Calvary. Station 1 was 10 Burpees at the starting point. Run to Station 2, the rock pile near the baseball field. Find a rock and do 10 reps each of Curls, Shoulder Presses, and Tricep Extensions. Run to station 3, the play ground. Burp Ups x 10. Run to station 4, the hut near the soccer fields. Perform 10 each of Dips, Derkins, and Step Ups. Run to station 5, the end of the road near HWY 51. Do 10 LBCs. Then run all the way back to the start. We did the first round together so the PAX could get the idea. We then did the whole circuit 4 more times OYO. Those who finished first did some Mary while waiting on the six. When the six came in, mosey to the cars for a couple of more minutes of Mary. Done.
Nice work out there today men. Good effort by all. Hopefully everyone got something out of it. It’s a privelage to lead. Thanks to Flipper for giving me the keys.
12 men showed up for a site Qless DaVinci. Heartbreaker and Strawberry ran in. Nice!
Disclaimer given and off we went.
The thangy thang: Run across the street to a building I help build Charlotte Ear Nose and Throat between my son and myself. Old school/classic warm up: SSH x 10; IW x 10; MC x 10 and two minute elbow plank. This is where we learned the art of distraction or the clinical term displacement. Paper Jam was in particular good at this skill. He was also good at helping other Pax learn how to displace. Some appreciate this more than others. Warm up and therapy skills done.
Mosey across the street to the playground that poses as a playground but is really just interesting art that causes carnage to little people. Instructions were given that we would do the mini Murph. Run .5 miles, 150 squats, 100 merkins, 50 pull ups and run .5 miles. You versus you but we ran back for the six before starting the exercises and at the end of the second run.
Phase two. We moseyed through the parking lot of Blakeney. Every time we hit a stop sign we did five merkins. We made our way over to the stairs by the yoga and noah’s ark store. We did five 180 jump squats at the top of the stairs and five merkins at the bottom five times total. Last round we hopped up the stairs right leg/left leg. Good option for yoga pants for Run Stopper or Tolken when the store opens later today. Always plank or stand around until the six gets there.
Mosey over to the wall behind Old Navy. By the way 40% off most of the store today. Here we did an exercise that may or may not have a name. No one was creative enough to give it a name and I was too lazy to look up the lexicon to see if it has a name. Basically you face the wall in a plank position. You put both hands on the wall and go back to plank going straight into a merkin. Pop up and jump up on the wall standing straight up. We did this ten times.
We stayed up on the wall and did American Hammer x 25. Hop down and mosey back to the parking lot in front of Old Navy stopping at all stop signs for five merkins. Just in case you are in the mood 50% off at Banana Republic. We did four corners after a snide comment by Mighty Mite about UNC class credibility. First round ten merkins at each corner. Six inches to hold until six arrives. Second round five turkish get ups without the weight.
Time was drawing near and so we headed back. Stopping at all stop signs for five merkins and stop lights were worth ten merkins. Timing was perfect for two minutes of plank. There were some rude comments from Paper Jam about my profession but I have to be honest I stopped listening. Classic therapist move. Although I did nod a lot. Done!
Moleskin: It was humid. It took at the time to get out of the car to get a good sweet going. No one brought water so that was a bummer. We did a lot of merkins. Not sure how many but a lot. Holding plank for two minutes is hard. Great work out there today men. Commish there is no way you are bailing on the BRR. Plenty of time to get your mind right. Anyone can run 14 miles total cut into four segments. I encourage everyone to sign up for a relay race Ragnar, BRR, Palmetto, etc. It is the best second F you can get.
Announcements: The usual. May 24th FNG recruiting effort at The Maul. Start working the crowds early and often. We are all at some sporting thing this weekend with the kids. Headlock a guy today.
Enjoy the weekend.
Since becoming Site Q, Hollywood has suggested an AMRAP challenge to test the PAX progress on a monthly/quarterly basis. To get the word out, Hollywood and YHC have taken to all the major airwaves to attract the finest PAX in Union County and beyond (i.e. Doc McMecklenburg)
All the latest and greatest technology was used to get to the masses including telephone calls, postcards, 911 Beeper pages, Text messages, Instant Messages, and even Email, With that comprehensive marketing campaign, we got HCs from 3 Respects. While that is good, we knew we had to reach more PAX. After extensive research, we spared no expense and utilized the latest and greatest technology . . . Slack!
As Hollywood and YHC rolled into the parking lot in the gloom, it looked like “The Haw” channel on Slack was for REAL. Parking lot was loaded with cars at Cuthbertson Middle. We got a little nervous that our Weinke would be a little much for all the FNGs who showed up.
Turns out there was a Middle School field trip sooooooo . . . Disclaimer given as we moseyed down the path behind the school circling up along the way a few times for Warmup: SSH x 20, MC x 20, Flutter x 20
AMRAP challenge. Consists of about a 1/3 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible. Stations included:
Merkins x 20
Dips x 20
Box Jumps x 20
WWII sit-ups x 20
Curl to Press x 20
Suppines x 20
Burpees x # of laps completed
After 30 mins, we gathered up the PAX and headed back with some Mary along the way to get to the COT.
Other than a couple “veteran” PAX who seemed to be sandbagging their baseline number, tremendous effort by the PAX. It will no doubt be tough for each of them to go further than their result today but this group continues to impress. As “The Mouth of the South” so eloquently put it, he “would have won a Wet T-Shirt Contest.” After reviewing the videotape from COT, YHC realized that there were a number of PAX who would give Posse a run for his money but YHC thinks that is best left to others’ imagination. Great effort by all. We will try and beat these distances on the last Friday of every month:
Goodfella: 3 (Laps) and Rocks
Doc McStuffins: 3 and Sit-ups
Transporter: 2 and Supines
Shop Dawg: 3 and Merkins
Hollywood: 3 and Rocks
Dirty Bird: 2 and Merkins
Posse: 2 and Rocks
Foley: 3 and Box Jumps
Shampoodle: 3 and Merkins
Recalculating: 3 and Box Jumps
Foundation: 3 and Sit-ups
Legal Zoom: 3 and Sit-ups
Rockwell: 3 and Dips
Gator Cub: 3 Laps
Moneyball: 3 and Merkins
Bottlecap: 3 and Rocks
F3 Sanctuary: Mondays at Brooklyn Pizza in Wesley Chapel at 7:30pm Studying “Un-Offendable.” Come join the discussion and/or come for the pizza/beer
Q-School: Saturday at 6:30am at Bojangles across from Sun Valley High School. Learn from the best cadence counters in Union County
Moneyball – Thanks for letting us make fun of your shape-ups and the take-out prayer
12 studly gents came to Meathead for a kettlebell workout that got the muscles, heart, and lungs all a flutter.
20 swings 5 curls
15 swings 10 curls
10 swings 15 curls
5 swings 20 curls
20 goblets 5 OH press
15 goblets 10 OH press
10 goblets 15 OH press
5 goblets 20 OH press
20 UR rows 5 deadlifts
15 UR rows 10 deadlifts
10 UR rows 15 deadlifts
5 UR rows 20 deadlifts
Circle of pain (40 secs exercise)
Form a circle and depending on weight of bell pax were given a specified exercise to perform for 40 secs. At end of 40 secs pax moved right performed merkins/burpees during the 30 sec rest. Heavy bell was 50Lb plus, medium 45-40LB, lighter below 40LB. Exercises below:
Heavy – tbags
Medium – high pulls
Light – lunges
Heavy – swings
Medium – snatches (double)
Light – clean and press (double)
Heavy – goblets
Medium – alt swing
Heavy – UR row
Medium – cleans
Light – Romanian one legged deadlift
Round 1 – Between each – 10 diamonds
Round 2 – Between each – 15 wide arms or 5 burpees
Dolly with KB press
YE OLDE MOLESKINE
Good crowd and lots of debating the music which was supposed to be from the 90’s. For some this was college and others it reminded more of high school and then for others the ride to kindergarten # RESPECT!
Brown asked for some cardio KB’s today and there was a lot of heavy breathing and sweat stained sleeveless going on some hopefully mission accomplished. Good seeing Scratch N Win back out although he looked very peekish and didn’t say a lot and was as the guy next to him in the circle I was awaiting a merlot spillage.
YHC helped the tall guys out today especially Freedom, Tackling Dummy, and Hoover in the option of merkins over burpees for anyone over 6 feet. It seemed like several others were very generous with there height estimations or they were just #smoked.
Thanks for the lead.
Packed the Toyota with 6 cinder blocks and 2 KBs (40 & 45). Utah rode with me and was in the dark on the gear. He noticed the blocks while stretching next to the cargo hold. He uttered a remark of disgust that I quickly forgot. Likely due to the Anvil gear hangover provided by Alf on Wednesday. TR came in hot, but in time for the 13 PAX to count off 1 and 2 prior to disclaimer. Off we went.
Brisk mosey down Conlan. Left on Brixham across Bally Corp to Bull Ring. Circle up in plank.
MC x 15 IC
Merkin x 10 IC
Diamond Merkin x 10 IC
SSH x 10 IC
Mosey up Bally Corp hill to the bridge. People’s chair plank. 10 Turkees.
Mosey back down the hill. Left at exercise trail. Continue to Loch Ness. Plank-o-rama.
Mosey back to launch to pick up the gear.
Team 1 vs. Team 2. Shared gear carry back to the bridge on Bally Corp Pl. Winner: Team 1.
10 Turkees. Gear carry back down hill and follow previous route to Loch Ness. Drop gear at end of exercise trail.
Run the loop 3 times with stops at Corp 1 (20 Derkin) and Corp 2 (5 Box-Jump Burpees)
Plank-o-rama to regroup. Grab gear and drop it the back of Thin Mint’s truck. Quick mary to regroup.
Mosey up Conlan. Dodge Starbuck’s traffic. Continue to top floor of parking deck.
Burpees with increasing number of merkins. 1-10.
Down stairwell to ground floor level.
Sprints. 2 decks at a time to the top. Back down stairs. Flutter x 20.
Head home at whatever pace you choose. COT
Ran this workout the last time YHC Q’d The Brave 01/29/2016. Really enjoyed the workout and had some great feedback afterwards, so decided to run it back. Mario called it from the gate on the run to the Bull Ring. Felt compelled to tell the crew it was a recycle. MT threw a jab at lack of Q creativity. Fair enough. The weather was much better for round 1 when we had 4 fewer cinder blocks and 4 more men. The humidity #smoked YHC.
Fast group of guys today. No real surprises. Welcome to site FNG’s Meatloaf and Rachel. We realized we were a man down upon arrival at the deck. Quick survey and our missing PAX was Meatloaf. Site Q Thin Mint took off to look for him. No sign of him on the search mission. We realized his car was gone when we got back to launch for COT. YHC followed up electronically to make sure he was OK. Good news, he was just fine. Some minor cramping and the stop at launch provided the perfect exit strategy. He assured me he will make his exit known should he bow out early again. He was crushing it.
T-claps to Frasier for carrying a cinder block from launch lot to bridge. Pop Tart did the same with a KB. Utah appears to enjoy running with large objects. He was crushing as well. Mario was right next to me on two occasions to offer relief, thankfully. TR has gotten quite fast and Champagne really impressed on one of the sprints. Great to see Hairball out today. Had to give him a hard time about hands hitting pavement #purerunner. He had gloves and killed it. Buckeye took his tank off in COT. Just as jacked as last week at BROlympics. Whole crew pushed hard today.
Appreciate the invite from Thin Mint to Q The Brave. Always a tough workout. Solid work men.
Richard Sheltra Memorial 5K. Tomorrow in Pineville. Good number of F3 guys registered to run. REGISTER
Bucky’s M organized a charity event for tomorrow: Spring Fling Craft Brew Fest to benefit an orphanage in Kenya: LINK
The Arsenal in Indianland. Change in format. 30 minute pre-run (HILLS) followed by 45 minute bootcamp. MT says it is HARD and you should try it.
Isaiah 40:31- but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.
The PreBlasted THANG:
What we actually did:
As usual, the best AO in South Charlotte (including SOB – ie The Brave) on Friday morning had 20 strong, including 6 Respects. No Hate Hate’s this morning – guess they thought a birthday party for an old man would be boring (easy) – shows how little they know. This one hurt but that may be because YHC stayed up late last night and had a few toddy’s at dinner.
COP – SSH X15, Merkins X15, Mtn Climbers X15, 5 burpees (good thing we warmed up in parking lot – Runstopper roles in just as we are starting burpess). He’ll need a doctors note next week for his tardiness.
Mosey across 51 to Palentine for The Cross. Start at top and go down one side for 10 of called exercise, back up for 1 burpee, down next side for 10 of called exercise, back up for 2 burpees, down 3rd side for 10 of called exercise, back up for 3 burpees, down 4th side for 10 of called exercise, and back up for 4 burpees. Keep repeating up the ladder. Originally called for ladder to 12 but years of training (10,000 fails) prompted me to audible to 8 (except Marconi and Swiper didn’t hear me so they get some extra credit). Exercises were merkins, jump squats, mountain climbers, and knee ups.
Mosey back to the tables in front of the school for quick circuit work of 10 and then 15 step-ups, dips, and decline merkins.
Over to fence along side of football field for next ladder. 5, 10, 15, 20 Dragon Flys at bottom and 5, 10, 15, 20 wall merkins at top of deck.
Back to parking lot for a few minutes of Ring of Fire to run out the clock.
Combination of heat, wet hill, and slope of Palentine made this one tough. Would have gone to 12 on The Cross except the M birthday party last night had me dragging a little bit. Two of our Respects, Marconi and Checkpoint were out front on The Cross, along with Brilleaux, while I’m pretty sure Swiper skipped a segment or 3. Just wish he had passed on the fart – smelled like a cat crawled up his rear and died. Mr. Brady warned the pax early enough such that we were able to create some space.
LIkewise, the Dragon Fly/Wall Merkin ladder on the deck was a grind. The stairs were really starting to burn on the last set – hell even on the first set. Tolkein gave us a lasting gift when he introduced the Dragon Flys to Centurion a few weeks ago.
YHC stayed in front of the “younger” brother (Abacus) today but tax season just ended so I”m sure he’ll be pushing me soon.
Welcome to The Wall and Wrinkle – I think you guys are site FNG’s.
Left the Fruit Cake (ie pavers) at home this am but Udder didn’t seem disappointed.
We wrap up the “Augean Series” (also know as the load of crap) next week with Hairball on Q. Should be lots of “fun”.
Contact me (firstname.lastname@example.org) if you are interested in mentoring disadvantaged boys and helping with our ministry. We are organizing weekend outings where PAX share their interests and we are open to all kinds of activities. Fishing, golf, biking, tennis, car show, whatever. The boys love new experiences. Looking for guys to commit to at least 1 outing per quarter.
Look for Memorial Day convergence pre-blast. Shoe wants to lead us in The Murph but we’ll see if he’s earned enough Area51 points to get the nod.
See Udder or Margo to sign up to Q. If you have been coming out to F3 for more than 3 months then it’s time to step up and lead. F3 doesn’t cost you money (except for the gear, the race fees, HDHH beer, and a few other add ons) but we do ask that you step up and take a lead role in some way.
Humbled by all the great men I was privileged to lead this am.