Nine men joined cul-de-sac on Cinco de Mayo to test my leadership skills for my 50th birthday.
15 cherry pickers
After a light stroll to the other end of the parking lot, we lined up to loosen up some more:
carioca — down and back
high knees — down and back
but kicks — down and back
shoulder shredder line with a hand-slap merkin
Mossie down to the next parking lot, but called a slalom audible because of random cones set up for the PGA shuttle parking lot. Took a slight turn to complete 15 wall climbs.
The PAX moved on to Ben Nevis hill where C-SAC laid down a challenge to place no worse than 5th. I was easily beat to the top by Cheddar, Doc, Nard-Dog, and Mic Check. I was lucky that MT did not challenge, as I was out of gas.
We rejoined the rest of the Pax half-way down the hill and moved to the guardrail for a 1:5 ladder of Jack Webb, 25 dips and 15 one-leg squats (each leg). From their, we worked down the sidewalk with a merkin progression at each lamp-post.
On to the (dried up) fountain for some more dips and incline merkins. We continued to the parking deck for mule kicks and rounds of Mary.
We ended on the south-west corner of the stone hedge for bear-crawls and step-ups. Mic Check helped out with some additional exercises, and MT called for a slalom race through the trees.
Back to home.
During the Ball of Man, C-sac thanked our heavenly father and the founders for the good brought into our lives through F3. Being a day of celebration, we raised a round of Tequilla shots/beer chasers for Cinco de Mayo and my luck to live 50 years. I am grateful for the renewed physical strength, new friends and sense of purpose and community.
Thank you for the birthday wishes.
Sorry, I forgot them, the Tequilla had already gone to my head.
Run lap around track
SSH x 20
IW x 20
P1 – runs to top of steps, 5 pull ups on playground
P2 – merkins at bottom to 100 combined
P1 – runs to top of steps, 5 jump squats
P2 – LBCs at bottom to 150 combined
P1 – runs to top, 5 Russian twists
P2 – decline merkins to 100 combined
P1 – runs to top of steps, 5 squats
P2 – flutters at bottom to 100 combined
P1 – runs to top, 5 lunges
P2 – incline merkins to 100 combined
Jog a lap around the track
Line up in endzone
Sprint to 10, 30, 50
R Karaoke to 10, 30, 50
Backwards jog to 10, 30, 50
L Karoke to 10, 30, 50
Sprint to 10, 30, 50
Mosey to Grandma
25 LBCs at bottom, run to top and back, repeat
25 flutters at bottom, run to top and back, repeat
25 dolly at bottom, run to top and back, repeat
25 rosalita at bottom, run to top and back, repeat
Indian Run to front lot
We covered a good bit of ground today – not sure of exact mileage, but a lot of elevation gains between stadium steps and Grandma. Great work by everyone!
Thanks for the opportunity to lead. Always an honor.
My 2.0 “Bellyflop” is doing a National Honor Society project for school and he wanted to help our F3 brother “Donut Hole” who is getting ready to deploy with his Army unit. We will be collecting supply items to ship to him and his unit for the deployment.
We are hoping to do more than one shipment, the first while he is still in the states and the second once we have an address overseas.
I plan on shipping the first round the week of 5/14 to the base he is stationed at in the states.
So if you would like to donate you can get things to myself by Sunday 5/13.
Either meet up with me at an AO, message me on Slack/Twitter/Facebook to meet up, or I am on Q at #F3Outland on Saturday 5/12.
Alternately if you post to a workout with Glass Joe or Madison they can also take the items and pass them on to me. (Thanks guys!)
So what are we collecting?
These are some requested items:
Anything helps and if nothing else say a prayer for the safety of our brother and his unit and comfort for their family during the deployment.
7 men kicked off their Cinco de Mayo celebrations with a trip down memory lane and took it back to high school. We were joined later by additional revelers, but more on that later. Here’s what went down.
Left launch at CFA and moseyed over to the playground at Blakeney for COP. There we circled up and numbered off 1’s and 2’s.
15 SSH and 15 IW’s in cadence
1’s hit the bars for 10 overhand pull ups while 2’s did 10 merkins
Back in circle for 12 Peter Parkers
2’s hit the bars for 10 overhand pull ups while 1’s did 10 merkins
12 Mtn Climbers
1’s 10 pull ups and 2’s 10 merkins
12 Parker Peters
2’s 10 pull ups and 1’s 10 merkins
All warmed up we moseyed down Ardrey Kell swinging behind the Amazing Lash Studio, not to make our lashes amazing but rather to make our upper bodies amazing. Partnered up with 1 lifting rock between. In total partners were to get 100 curls, 100 overhead presses and 100 tricep extensions. P1 does lifting exercise while P2 runs to mailbox at end of parking lot, does 10 wide arm merkins and back. Flapjack until all totals are hit.
This was knocked out no problem so we continued down Ardrey Kell stopping at a guard rail for some wall..er rail sit. We grabbed some rail and did civilian count 55 presses in honor of May 5th. Continued on until we got to Ardrey Kell High.
Since the trip was a little on the longer side we hit our six on the grass and did some called Mary by the various PAX: dying cockroach (Escobar’s favorite), box cutters, Freddy Mercury. On our feet and over to the circle courtyard at AKH. Partner back up for a total of 100 dips, 50 derkins and 50 incline merkins. P1 does called exercise while P2 runs a lap around the courtyard and then flapjack until totals are hit. After we finished this I remembered an exercise that I wanted to do after Mary so moved back to the grassy area for a round of bear crawl banjo. The way this banjo is played is the PAX circle up in plank facing outwards. First out of the gate does 3 merkins and then bear crawls around outside of circle. Once the guy to your left starts bear crawling you do 3 merkins and bear crawl out trying to catch the guy(s) in front of you. If you get passed then down for a merkin. This continues around the circle until everyone has gone and back to their starting spot in plank. Oh and while planking you have to do 1 merkin every time someone bear crawls in front of you. The guys did a great job with this one. It was sucky enough with 7 guys but is a real smoker when you have about 20+ PAX and a large circle.
Moseyed back to launch stopping at our guard rail for another rail sit with 55 overhead presses (this one I felt much more than the one heading to AKH). Continuing on down Ardrey Kell we stopped at a light for merkins while the six caught up. Got to launch with a couple minutes to spare so hit our six for a final Mary of Rosalita x15 IC and frogstomp x15 IC. COT and announcements.
Great work this morning by the group. My goal was to go with a good final landing spot in AKH with some pain stations in between that would really focus on the upper body (think very, very mini Southern Discomfort). I think that I heard that we got in 4 miles in which was more than I planned for or expected seeing as when I measured from Blakeney to AKH it was about 1.2 miles. But with the running during exercises it came out to about 4. Thanks to all for really busting it because we had to keep it moving in order to get it all in an hour. Hopefully after posting you felt that you could enjoy Cinco de Mayo and all the food and drink guilt free. Special thanks to Mighty Mite for the history lesson on Cinco de Mayo and that it is not actually the Mexican Independence Day. Rather it celebrates a Mexican defeat of France in battle. Either way its a good reason to celebrate in May.
Once we got back to launch we noticed that there was a group of F3 runners that had just finished up. Ed note; I guess runners at Bagpipe are Swifters then these guys at Davinci are Drifters? Anyway we folded in with them for COT and announcements.
Thanks to Bucky and Fredo for the opportunity to lead.
15 PAX showed up at to Commitment on a warm Saturday Morning. The unsuspecting motley crew of F3 members was ready for a great workout. FuseBox brought a new FNG to the group. Although many are suspect of the FuseBox padding his stats by bringing a lot of one and done’s to the point there have been requests for his name to be changed to Calipari, the king of one and done. Welcome back Jenner. Welcome Stacey Jarvis aka: Southern Belle.
Quote of the Day from Transporter: “You have taking this to a new level of suck”
Alt Quote of the Day from Finch: “What was in the Ibuprofen you took this morning?”
Down to Business:
The fun and endurance of the PAX is always a great experience. The friendship, camaraderie, and willingness to push each other is impressive. The entire PAX was gassed by the bear crawl to push ups which made it a quiet run back to the COT. I appreciate everyone’s to put up to with amount of addition needed for the workout.
On a beautiful Saturday morning, Five PAX moseyed on down to Outland to start their Saturday right. Here’s what we got into:
Mosey on down to the track
Run a lap for warm up- meet in the Circle for COP
20 X SSH
20 X IW
20 X Mountain Climbers
Head to the Track for Slim Fast Stretches
Four Corners- Sprint Straight aways, and at the corners do the following exercises
First run- Straght
Second Run- Backwards
Third Run- High Skips
Mosey to the Tennis Court
Dragon Walk- at each line ascending Merkin (Start at 1, end at 9)
Bear Crawl Back- each line descending Merkin (Start at 9, end at 1)
Forest to the Sea
Bear Crawl first Court
Crab Walk the second court
Lunge Walk across court- stop in the middle 5 Squats
Reverse Lunge Walk- Stop in the middle for 5 Monkey Humpers
5 Monkey Humpers
Paint the Lines (Entire Court)
Mosey to the school- find a lunch table
10 Step ups (Five each leg)
Find the wall
Sit on Said wall for the people’s chair
Add arm raisesX50
Repeato- starting with dips/Derkins/Step ups
People’s chair- arm raisesX75
Head back for Mary
5X Monkey Humpers
A great workout with some great guys today. We got it started out right with Smokey rightly noticing the beautiful tan line that the Wells Fargo Championship provided me- with a later start time, I didn’t take into account that it would be lighter outside.
They guys showed up to play- all of them cranked through four corners relatively easily with a good amount of mumble chatter- but then came the tennis courts.
I had the privilege of working out with the guys from F3 Dallas Wednesday, and AlrightAlright brought a proper beatdown on a tennis court. Seeing as Outland had a tennis court (first time I’ve had one at my disposal)- I couldn’t miss the opportunity to bring a little bit of what I learned from there here. News Flash- it was just as rough the second time around as the first.
Smokey had some some “reservations” about the Monkey Humpers- something about not wanting the shame of having to do them in the light…. oh well! Even though there were several times he starting doing additional MH when not called for… methinks he doth protest too much!
As pulled into the front of the school for Mary- lo and behold some of the teachers for Saturday school were standing out front, Leading Smokey to plead- “Not in Front of Mother!!” hoping to avoid additional monkey humpers- so of course we audibled add some monkey humpers.
Well done guys- it was quite a hard workout but yall were more than up to the Task. Great to see Bonhoeffer again- as well as Christmas and Arsenal. I’ve seen each of them on occasion at either a Area 51 AO or on one of my few Union Co trips- they all brought their lunch pail today and were ready to grind. T Claps to Christmas especially for showing up on a Saturday morning right after getting back from a work trip the night before. Oh and of course Smokey was out front most of the day as well.
Thanks guys for the opportunity to Q Outland- I always enjoy my forays into Union County, and this was no exception! Honored to be able to lead.
21 men gathered in anticipation of the Cinco de Mayo edition of #F3RockZero. We were later joined by 2 others from #F3Area51 (the workout) to make our total 23. Here’s a recap of what we did:
Mosey from our launch spot down to the Calvary pitch for COP. Burpees x 5 OYO; IWs x 5 IC; Merkins x 5 IC; MCs x 5 IC; LSS x 5 IC; LBCs x 5 IC.
Walk over to the base of the grassy knoll and line up abreast for a triple nickel. Merkins x 5 at the top; Jump Squats x 5 at the bottom; 5 times through. Plank when done.
Mosey to the front parking lot. Line up abreast at the first island. Do 5 reps of called exercise at first island, third island, fifth island, seventh island then run to end. Turn and run back to first island to complete 5 reps of called exercise. We did this 5 times through.
Mosey to hot box and find a bench. 5 sets of 5 reps of called exercises.
Plank when done. Mosey to the rock pile by Rea Road Field. Find a partner and one lifting rock. Partner A does 5 curls, 5 tricep presses, and 5 squat thrusters on repeat while Partner B runs to playground for 5 pullups and then runs back. Flapjack. Then repeat until each partner had gone 5 times.
Mosey back toward base for some time killing moves. Line up abreast along curb.
Mosey back to launch point for Mary. LBCs x 5 IC, Flutter Kicks x 5 IC, Dollies x 5 IC, Straight Leg Lift x 5 IC, Toe Tap Crunch x 5 IC, Rosalita x 5 IC. Then Repeat.
5 burpees OYO. Done.
A lot of old school Twitter banter last night. Pro even found his old Shetland Pony pic. It was fun. Remember when Twitter was our thing. Instead now, we get 27 useless Slack notifications about someone looking for a good plumber.
Mumblechatter was high this morning but it always is when Gummy posts. Makes up for his blatant refuseniking. Thankfully Marge didn’t post in his Clemsux shirt or it would been the trifecta along with Gummy and Hammer. JetFuel only mentioned Saban once to them, which was PR.
Solid group of Respects out there this morning with OT, Marlin, Snowflake and Iron Horse. YHC only hopes to be able to move like that when I’m really old like them.
Rather than have a Man Date at #F3Area51, OT and Turkey Leg drove over to join us right after the Triple Nickel. Great to have them out to join us.
Spidey, Brew’s 2.0, put in a solid day’s work this morning. Really crushed exercises and runs in the front parking. And totally savage rolling up in a Canada track jacket on Cinco de Mayo.
Mexican Independence Day is September 16th.
Thanks for allowing me to lead. Always an honor.
SSH, Imperial Walkers, Freddy Mercury, Mountain Cilmbers, Merkins, all moderately reasonable rep counts. Blah blah blah. Mosey to garage
Partner 1: runs garage in figure eight pattern (up the end, down the middle, up the other end, down the middle) 5 burpees every time you reach the top.
Partner 2: 10 inclined pullups, 15 merkins, 20 LBCs repeat sets until Partner 1 returns then switch
Each partner runs the loop three times.
Mary for the six and then Mosey to aquatics parking lot
Lunge walk up hill, jog back
Bear crawl up hill, jog back
Sprint up hill, jog back
Repeat, with the sprint taking us back to launch
A few minutes of mary and done.
YHC made waves with his analogue watch, apparently everyone thought this was cool and now a new trend has been started. Despite rumours, the sun does not have to be shinning to get the correct time…
YHC was a little over eager to move on from the garage, nearly left the six trapped in the loop, sorry!
Lorax and Mermaid out front for the loop along with Purple Haze and No Show in the Hunt
Hops was crushing it
The Wall got out, nice post!
Strong work by all!
20 PAX in attendance for a warm and sweat filled morning with the wonderful sounds of mumblechatter. 5:30 came, off we went. No FNG’s but a lazy disclaimer was still provided. PAX coming in on two wheels, hurry up cause we got places to go and no time to waste.
Mosey to the back around Whole Foods and the $$Bootcamp$$ folks for some warm up: All IC: SSH x15, Imperial Squakers x12, Mountain climbers x15, Merkins x15, Plank Jacks x15.
Mosey to Parking Deck.
Merkins x15, up ramp running backwards, then plank jacks x15. Take stairs down to start, begin sequence again up 2 ramps with plank jacks x15 at top of every ramp and merkins x15 to begin, back down, etc to top of deck.
Plank work while we wait, various 6 inches, arm high work, topped off with 6 inch plank jacks IC x15
Mosey south to the artificial grass area. Grab some half wall. Completed Derkins IC x20, Dips IC x20, then 20 jump/step ups. Then over to the street in between the overpriced and fancy boutique stores.
8 light poles from start to end, jump squats to next light pole, 10 mountain climbers, run to next, 10 lbcs, all the way to end. Mary until 6, Heels to heaven IC x20. Back to parking deck
–Partner Stair Work–
Partner up, as a team complete 200 donkey kicks, 100 mike Tysons, P1 runs up to top of staircase and back down while P2 does exercise. Alf led the mary, LBC’s and Flutters IC x20. Back to fancy street.
–Fancy Street, part 2–
Bear crawl to light pole, then run to next, complete sequence to end. Mary?
Just a couple of minutes left at this point. Over to lot, suicides at each line and back to end. Bratwurst led some American Hammers IC x30 to end the workout.
So it turns out YHC really sucks at giving out directions. When my weinke was drawn up and memorized, I was good, no questions needed to be asked. Yet today, the questions and many confused faces started rather early.
Look, just run up the dang ramp and figure it out I’ll work on this for next time. However, once we got going, it was all work. Transporter was promised a lighter running day so the goal was to keep it shorter in distance than YHC usually does, at the same time keeping that heart rate up. Plan achieved. The PAX pushed themselves and never slowed down, I’m sure they were feeling it because I know I was.
Thanks for the invite. It is always a welcome change to meet and work out with the PAX from other regions. Great guys as expected.
FNG day at Cerberus next week, May 11 at 5:30. Bring a FNG or else…
June 8th- Pool Party 8-10 PM Lawson Pool Waxhaw- Cost $40 to raise funds for Sandbox (promise no additional Shake downs)
Thanks Header for the prayer.
15 thoroughbreds stretched their legs at #F3Kevlar
Mosey over to lower school lot for COP
Mosey to John Street and down 51 to Reid Hall
Down the hill for 7evens: burpees at top, monkey humpers at bottom
Mosey back to church and over Fullwood to Eden Hall
Partner up, loop around Eden Hall in different directions, meet for 10 hand-slap merkins, continue back to start, 10 burpees
Mosey back out to Marion and back to school
Circle up for classic round of Jack Webb 10/40 merkins/arm raises
Total Mileage: 3.6