Monthly Archive July 2018

It’s a non nutrative cereal varnish

17 men assembled for an assault on the biggest and best AO in Area 51. Once disclaimed, we proceeded thusly.

Yog through the expansive front yard, ignoring the early complaints from Haze about the uneven terrain. The abundance of private school AOs has softened the PAX. Haze used to be Yellow Rose-parking lot tough. Gather up near the traffic light for a sensible warmup consisting of IW, MC and 6-count burpees (for Hops). AYG down the sidewalk on 51 to the first entrance on the left. Select a lifting rock and head up to the islands parking lot.

Line up abreast at the first island. With your rock, 5 curls, 5 OH press, 5 tricep extensions, then run to the last island and back to your rock. Take your rock to the next island and repeat from there all the way through the parking lot. Purell and Scabby earned bonus points (redeemable for “Legends of Area 51” autographed memorabilia) by running through the last island all the way to the curb. Recover with more lifting (without the running). We left our rocks there for safekeeping.

Mosey over to the hill next to the ball field for a little weave run up and down the hill, working our way towards the hotbox. Utah was either confused or angry and just wandered around for a few minutes during this part. He seemed ok by the end though. Muster in the hotbox and select a bench – 5 jump ups, 10 derkins, 15 dips then go touch the first trash can and back to your bench. Repeat for all 7 trash cans. Ouch. Recover with some People’s Chair and BTW. Turkey Leg questioned the practicality of BTW – easy for him when he weighs 78 pounds. Try holding my 215 up there. Udder successfully got all the way up to putting his Bs on the W – impressive. The church will want to wipe that part of the wall down though.

Head back over to where we left our rocks. Partner up. Partner A takes both rocks and starts towards their home while partner 2 does 5 HR merkins and chases. Repeat until the rocks are home. A little Mary there and then back at the launch to run out the clock.

Good times. Join me for my 3rd of 4 Qs this week tomorrow at The Fishing Hole.

Announcements:
Sign up for the Crane Relay out in Ballantyne in late October. I’m in. https://f3southcharlotte.com/2018/07/14/the-crane-relay/

Tuck has set up the 2nd annual Beer Run (not to be confused with the Beer Mile). 6 breweries. 4 miles. 8/18 at noon. Sign up for the #beerrun Slack channel for more details. You want to do this.

Heavy Going

Posting this on behalf of Bulldog who’s not bothered to get properly credentialed with the F3 South Charlotte IT czars.  I’m sure he meant to do it late last week but was still smarting from Croatia’s handling of Three Lions on Wednesday.
Pax list not included….but there were 18’ish apparently…I was not there.
THE THANG
Warm up – SSH, IW, etc
Partner up and grab KB
Mosey to track and drop off KB at lot.
Track – jog 3/4 and sprint 1/4
jog 1/2 and sprint 1/2
jog 1/4 and sprint 3/4
sprint entire lap
Jog back to parking lot.
1) Partner 1 overhead KB presses while partner runs to first median. Flap Jack. Repeat 2nd median and 3rd median.
2) Same as above with tea bag squats
3) Same as above with bicep curls
4) Same as above with upright rows
5) Same as above with KB Merkins
Mosey back to parking lot.
Jack Webb up to 7 merkins and 28 LBC’s
COT
YE OLDE NAKED MOLESKINE
5 pax made the questionable decision to show up for some pre KB action lead by Bananas (including 2 Twitchers Fletch and Purell).
Little did they know that KB’s would be among their debut at Hawk’s Nest today for a combo of cardio and lifting some iron.
After warming up we hit the track for a quick 4 laps knocking out a mile in the first 10 mins or so. A few groans were heard when YHC called for the final 400m full sprint with Doc McStuffins leading the charge.
This got the sweat pouring as we headed to the KB’s which ended up liked greased watermelons with all the drippage. The partner suicide combos were brutal but the lads dug in and hopefully you ended up with a lighter bell than Beaver’s 45 pounder! Major respect to Beaver by the way for bouncing back from a broken hip and getting back at it.
After gathering the sweaty bells we headed back to the start with 4 minutes to spare. Just in time for some good old Jack Webb much to Fireman Ed’s delight!
Thanks for allowing me to lead! Have a great week.
Bulldog ???????
p.s.  Scratch & Win on Q next week.

Schweaty Hills

12 PAX for some frothy hill repeats in Raintree.

Warm-up:

Quick disclaimer, headed north on Providence, left on Raintree down to gravel lot just shy of Raintree CC for 10 LSS and 10 Hillbillies. Everybody was nice and warmed up thanks to the 200% humidity.

The Thang:

Simple instructions don’t necessarily mean easy. Typically far from it. Start at speedbump at bottom of the hill and up to Four Mile Creek, then back down to the speedbump. Go hard on the way up, recover on the descent. AMRAP. Mosey back to launch for Bulldog’s expedited COT (had to run out as he was hosting England’s 4th place celebration party).

Moleskin:

Right about 6.5 miles for everyone and we got between 7.5 – 8 hill repeats in. Impressive feat given the 6% grade on .28 mile uphill and 200% humidity. BRR training at its finest/worst. Mumblechatter was sparse today but I think several expletives with my name were heard. Everyone was grinding hard and getting after it. We lost Margo mid-way through the workout, crab cakes for dinner and FT don’t mix. Hope you are recovered by now. I know the rest of us won’t be for a few days. Thanks for following my lead, as painful as it was, and great work by all!

 

 

 

A game of giant Jenga

Have you ever been to a bar and saw a giant Jenga set? Yeah I haven’t either. One time when I wasn’t at a bar, I certainly didn’t have a thought that it would be fun to play Jenga at an F3 workout. We’ll blame this workout and the concept on the alcohol.

12 dudes came out for a fun time playing Jenga. It went a little something like this.

Warmup-

  • Mosey around the parking lot. After the mosey, Hairband asked if I was feeling OK. Apparently the mosey was longer than expected. Not sorry.
  • SSH in cadence x 20
  • Empirical Walkers. Yes I screwed up calling Imperial Walkers and put an extra C in it. There’s a “that what she said” moment.  I’m going to stop calling these damn things since I’m always mispronouncing it. Anyway we did 15 in cadence
  • Mountain climbers in cadence x 15
  • Arm circles on your own to get the blood flowing

Mosey over to the picnic pavilion.

Thang –

FYI there are 54 blocks in a Jenga set. This makes the math easy. I numbered the blocks 1-9 with different exercises for each one. I went for a full body beat down. 1-3 were arms/chest 4-6 were abs and 7-9 were legs. The order we went in, is the order people pulled in the parking lot.

1 10 WORST Merkins.(1 Wide + 1 Regular + 1 Diamond = 1) Hold plank until next piece is pulled
2 30 Carolina Dry Docks. Hold half push up until next piece is pulled
3 Bear Crawl around BOTH sets of stairs. Hold squat
4 20 WWII situps. Hold American Hammer position (only thing touching ground is your six) until next piece
5 30 heels to the heavens. Hold feet 6″ off the ground until next piece
SIX 25 Reverse crunch (bring knees to chest). Roll to stomach and hold low plank (elbows & toes)
7 20 lunges (10R + 10L). Calf raises until next piece
8 25 JUMP ups (low or high step). Squat hold until next piece
9 All you got sprint to Carolina Courts and back. Wall sit until next piece

There was a penalty for the person who made the tower fall. We didn’t stop for Mary since she was already part of the workout.

Announcements-

Moleskine –

  • Thanks to Hair Band for taking us out.
  • Turnpike was tired of playing the game so he just pushed the stack over. The penalty was 30 burpees, but since he is on the mentally disabled list.  It was nice to rest a little while we reset the tower for round 2.
  • It’s good it didn’t fall a second time. The punishment would have been a group punishment that would have been terrible. This will be the first punishment if I do this kind of workout again
  • Very little mumble chatter this morning. I don’t know if it was the PAX that are typically on the quieter side or if the workout was too hard to talk.
  • Thanks for the opportunity to lead
  • Speaking of leading, if you’ve read this far then the next step would be to sign up to lead your own workout.

No Football Players Here!!!!

9 brave men got out of bed with high expectation for a low to moderate amount of running.

Mosey to tennis courts and circle up:

SSH x 15, Burpee x 10, Merkin Ladder x 10, Imperial Walkers x 15, Squat x 20

Mosey to top of the hill:

Partner work – 150 merkins, 200 shoulder presses, hill runs and burpees mixed in.

I was trying to figure out what happened to all the cinder blocks and pallets; but quickly learned recalculating has been smashing them to pieces during workouts. Now we have no toys to play with, and I had to call an audible. Luckily I saw some some football sleds in the distance.

Hot lap around the track. This was way out of my comfort zone and possible the first time I have entered a track at my own will. On a side note; no one passed me.

Mosey to the football fields where the slacking bar was raised to an all-time high. We did 10 minutes worth of sled pushes in 2 groups. 1 group would push the sled and the other would perform 3 burpees and catch the sled. No burpees were done; but in defense of the group the sled was awful.

Mosey to bleacher and full length up and downs.

All in all the pax worked hard and really focused on the “modify if needed” part of my disclaimer. It was great to see everyone and mix a little F3 into my full-time shaker weight routine.

 

No Floaty No Problem

This is the instruction manual I should have provided for Header before the workout. Things got a little complicated for 5:30 in the morning for some people…

10 men showed up for possibly the most humid day of the year. We were swimming by the end, but a good time was had by all.

15 Side Straddle Hop, 15 Imperial Walker

At the track…

Walk 1/4 while lunging every 5 steps. At the quarter mark drop your bell and take a lap.

Walk 1/4 with overhead press. At the quarter mark drop your bell and take a lap.

Walk 1/4 while lunging every 5 steps. At the quarter mark drop your bell and take a lap.

Walk 1/4 with curls. At the quarter mark drop your bell and take a lap.

Mosey to the side parking lot and partner up.

Round 1: lap + 20 jumps squats while P2 does high pulls

Round 2: lap + 15 merkins while P2 does right arm lawnmowers

Round 3: lap + 15 merkins while P2 does left arm lawnmowers

Round 4: lap + 10 dry docks while P2 does triceps

Round 5: lap + 5 burpees while P2 does t bell squats

Mosey to the courtyard

With a partner you need the following: 100 swings, 75 cleans, 50 snatches, and 25 clean and press

One partner works on the count while the other rotates between a lap around the church, jog up both staircases, and 25 merkins.

Finished with a brief merry (thanks Header and Sanka) before returning.

 

Glad you joined us Lumberjack and welcome Killi! Smart move leaving the bells at home. 🙂

 

Please to lead, thanks for the opportunity Chin Music.

If You Can Do Pokey…

10 PAX shook off the Monday morning blues with a 5 mile run and stretch at Blakovery this morning.

THE THANG:

Here is the route:

MOLESKIN:

Some observations from this mornings edition of Blakovery:

-Bratwurst was early but still no disclaimer.

-Tuck is on the verge of losing his Italian card. He had a family reunion without Cannolis. If  it is discovered that the event was without gabagool or he is eating at Olive Garden, it is probably over.

-Depth Charge easily covered 6 miles circling back to make sure I was not lost.

-There may have been 2 HCs for the SOBLand/Area 51 Crane Relay on Friday, October 26t. See pre-blast  https://f3southcharlotte.com/2018/07/14/the-crane-relay/ Contrary to earlier reports, YHC was not one of them.

Thank you for taking us out Tuck and see you all next week.

Ultimate Frisbee Championship comes to FLASH!

24 PAX (including 1 FNG) came to Flash to battle for UFC supremacy.

Morning started with Deflated and I catching up with Dasher for a quick pre-run to check on lighting/field situation.  After Dasher could not keep up with our pace, we proceeded on with out him. Quick check of the watch and shows 2.1 miles with blistering 2:30/mile pace.  Not bad for a Kia Sorrento.

Circled back to start and rest of pax was ready to get started.

Mosey passed first 2 fields that were either dim lit or roped off and proceed to Transporter  ShopDog’s office and circle up for warmup.

Warmup:

  • SSH
  • Potato Pickers
  • Imperial Walkers
  • Merkins
  • Mt Climbers

Count off by 3 and lets continue to mosey in search of field to begin the games.  On next part of mosey miracously a $5 was put into my hand as Moneyball/I exchanged awkward handshake and I heard whisper of stick to pavement.  So with that we come upon a well lit parking lot and this will be our field of play for today.  Lined the field and broke into our teams of 3 with minimal issue  (Impressive showing of pax being able to remember their number and coordinate into teams).  Team 1 & 2 take the field for Ultimate Frisbee, and team 3 do Jack Webb on side.  Once team 3 completes Jack Webb’s Team 1 goes to Jack Webb’s and Team 2 & 3 begin play.  Continue to rotate with team on side being the timer.  Clock shows 6:10 and time to mosey back to start.  Show that we covered approx 3.75 miles and everyone got a good sweat going either from friendly competition or return of the humidity.

Moleskin:

  • Mumblechatter early during warmups concerning YHC’s cadence upon return from vacation – continue to impeccable.   May look to expand into 6-count exercises soon.
  • Welcome “Eyes Up” new FNG brought out by Brexit – named after peculiar placed tattoo spotted during COT.
  • Certain team decided to go skins and the Dad bods are out – few looked to be sporting sweaters w/o their shirts, others it appeared it was first time the chest has seen daylight
  • Somehow Deflated did not join in skins along with remainder of team, not sure if due to having to remove too many layers or if Bottlecap had somehow convinced him to join his team instead to make things fair (9 vs. 7) for his team.  Also, Deflated appears to have joined Legion of Boom and took no prisoners in roaming the backfield on D
  • Recalc shows that he has clearly been watching Big10 Power – Rutgers as he clearly watched his guy go deep for easy score
  • Must have been school holiday as Big10 stayed for COT and did not have to drive kids to school or he has been banned from driving kids due to blaring Humpty Dance upon entrance
  • Remainder of pax proved that we have hands for feet and cannot catch.

Kent, I believe the pyramidal tracks are housing development outside of Cairo.

14 men gathered in a middle school parking lot to get the week started off right. Through some kind of scheduling glitch, I have four Qs this week – Base Camp, Anvil, Fishing Hole and RockZero (split with Cooter for his VQ). Should be fun. Anyway…

Mosey down to the track for a moving warmup.
Here and There (15 jump squats over there, then 5 CDDs here, 10/10, 5/15).
AYG 400
Here and There again with merkins and lunges
Yog up to the rock pile. Partner up and grab a rock. Partner 1 does the exercise while partner B runs the sidewalk loop and bunny hops up the stairs. Flapjack and repeat. Curls, overhead press, triceps.
Down to the bleachers for partner derkins and situps. Then 10/10/10 step ups/derkins/dips on the bleachers.
Finally, over to the field for my go-to time killer, sprints with 10-count in between.
Done

Observations:
– It was good to see Dora for the first time in a while. Less nice to hear him complain the whole time, but still.
– Apologies to Thumper for confusing him with Heartbreaker. Similar speed, body type and red hat. Thumper checked my self confidence for me after the AYG 400 as we finished together when he said something like, “at least we didn’t have to push it at the end”. I had definitely pushed it.
– Costanza has the worst Dolly form that I’ve ever seen.
– Watch out for Sardine and Thumper at Hawks Nest tomorrow. They are ready to break out of the moderate comfort zone. Dudes are both fast.
– Slumdog is posting 8 days a week lately. Keep working, brother.
– Fun crowd this morning – thanks for the opportunity.

Announcements:
Check out the preblast for the Crane Relay. https://f3southcharlotte.com/2018/07/14/the-crane-relay/

DMZ RUNSTOPPER Q and Special RUNSTOPPER Limited Edition Pre-Run Pre-Blast

Tomorrow at DMZ we have the legendary F3 and Area 51 OG RUNSTOPPER with the Q.

In the middle of BRR training, you know you need an old-school beatdown.

Guaranteed you will be feeling it Tuesday in all the right places.

Don’t miss it 0530 Carmel Road Park Monday 7/16.

But what if you HAVE to get those miles in?  No problem got you covered.
Announcing the 1st Annual RUNSTOPPER Limited Edition Pre-Run……step off from Carmel Road Park at 0455.