13 for some lifting and some running
1 partner fetch a big rock
Catch me if you can to the back of the school.
P1 up and over wall
P2 Good mornings with rock
P1 Stagger merkins right
Flapjack repeato left hand staggered
P1 trip extensions
P1 dolly press
P1 flutter press
Worked in a couple 10 counts and some peoples chair
Catch me if you can to take the rocks home.
Curbwork with legs/merkins/monkeyhumpers/etc
Head bank for 6MOM and burpees
0615 on my watch not Brats
Good workout men. Thanks for following as I wandered through another lightly planned morning.
15 of the toughest around came out for a workout this morning and we got after it.
30 Swings OYO
5 Cleans per arm
Run a lap (track)
3 rounds of:
20 teabag squats
20 2 hand press
Run a lap on track
Over to the fence at the field for:
P1: Double swings
P2: Run field
P1: Double cleans
P2: Run field
P1: Double press
P2: Run field
4 MOM with the bell, with rotating called workouts and cadence
This was a humid morning for such a workout. Pretty good group of pre-runners and I am certainly impressed not only by the endurance and strength but also by the ability to wake up at 4. Smokey was killing it on the 100 rep circuits and runs, might be time to upsize that bell sir. I haven’t done doubles in a while and they are awesome. Double cleans were my favorite and double swings my least. My partner Witch Doctor was a beast swinging those doubles and I should step up and get a real KB like his 24kg competition bell. The misshaped 50 that I offered wasn’t helpful to our team balance. I almost went out with the first ever merlot spill due to a bug to the back of the throat. You know your true friends when you’re coughing and gagging and they are still talking trash. Thanks Bulldog, and it was not a cicada. Stone Cold asked if I was ok but I could still hear him laughing at the same time. Apparently eating bugs doesn’t faze Tackling Dummy as he nonchalantly said he had just had one and it had no effect on him. Thanks to Harley and Fletch for letting me lead at A51’s hardest workout Skunkworks, not Kevlar. In my haze on the way home I tweeted #F3Kevlar because I still didn’t even know what day it was after the workout.
Announcements: Pool party $10 a family with a pig. Bring a desert and BYOB. Check the site for more details. Other things were said but you had me at BBQ, Beer, and Pool party.
This was a simple plan to test overall strength and fitness, outdoors, with a rock and some rock and roll.
30 Thrusters with lifting rock
30 Curls with said rock
30 tri extensions with rock
Run a lap
Good times out there this morning. I am impressed that nobody spilled merlot as I felt that I got close. The plan was to get a total body workout with legs, abs, chest, tris, bis, and what we could hit on back with thrusters and merkins. As it always does there was not much mumble chatter until we got towards the end and delirium kicked in. Funniest comment of the day, and I’m not certain who said it, was why would I want to see Axl Rose live, that’s just a fat Axl Rose singing to a fat me. Thanks for letting me lead fellas, and signup to Q Dromedary on signup genius to get your payback.
Also sign up for golf! www.f3golf.com It’s next week and will be a great day. Nobody works on Friday anymore, get out there. Sign up as a single or as a group. We will pair teams.
Also signup for Spartan races and Ragnar. CSAUP events are always a good time.
Sound off on how many rounds you completed and any other impressive or hilarious things you witnessed.
9 for a thick aired workout this AM
SSH x 20 IC
Merkins x 15 IC
Run to HT Parking Lot
At the fountain:
5 Rounds of 10 Decline Merkins, 20 step ups, 20 Dips
Run down to Abbotswood Dr. hang a right and run to intersection of Abbotswood and Summerlin
Plank it up
Run up Summerlin until just before speed bump and then make your way to the top while completing 100 lunges before the stop sign.
Run back to OP playground
5 rounds of:
10 Dry Docks
To the field and partner up for one round of 80 total merkins
P1 run to batting cage
Back to Lot for 6-7 MOM
Rotating calls for mary
back to Q
40 Merkins OYO
40 Dry Docks OYO
40 Squats OYO
Moleskine: I believe this was my VQ at Hydra, if not it’s been years. I had a plan to run and to hit a total body workout, details were TBD but I think we got there. I knew we would need to keep it moving when I saw the cast of characters I was dealt this morning. A fit and eager bunch… This site is really strong with so much to do and endless opportunities on and off campus. I look forward to coming back and adding back to my rotation. Thanks to Good Hands and Puddin Pop for having me and hopefully I can get in the mix on the Q rotation as well. Props to Queen for getting out there on the runs and doing the fastest 100 lunges….ever. Buttermaker made sure to get his reps in and may be a little suspect of the group as a whole on finishing their reps which is always the case. Harley called me out on the final 40/40/40 asking if I was running a 4 corners offense which took me a minute due to O-2 deprivation…yes, yes I was. When I sent off the MOM in rotation I expected more of the Pax to give more than a 10 count and it bit me. Nice work fellas. Sign up for golf – http://f3nation.com/2016/06/15/3rd-annual-f3-golf-classic/
21 men showed up for the camel and the sand at Dromedary.
20 SSH IC
15 Merkins IC
Group off into groups of 3. Take 1 35-40 lb sandbag per team.
Big lot laps of catch me if you can.
Lap 1 – P1 Run with sandbag
P2/3 15 Merkins and chase, rotate accordingly
Lap 2 – “” CDD’s
Lap 3 – “” Lunges
Head over to the hill for rotation of:
P1 – Run to top of the hill and 10 wide arm merkins
P2 – Sandbag Curls
P3 – Squats
Until team reaches 200 total curls
P1 – Run and Diamond merkins
P2 – Thrusters
P3 – Flutters
Thrusters to 200 total reps
P1 – Run and 5 burpees at the top
P2 – Tricep extensions
P3 – Freddy Mercury’s
200 total tri extensions
Line it up for Indian Run with all sandbags staying up front. The constant handoff of the sandbags is a winner.
Great group and great weather for a workout this morning. I had 9 sandbags and was planning for 18 max pax but of course we outdid ourselves. Quick audible to 3’s and we were off. There are some super fast and super strong guys out there and some of both! Hopefully all have the sand out of their eyes and ears by now and where ever else Turtle may have got some. Backsplash set the tone early for our squad in a full sprint with the sandbag, and there were reports of Doc McStuffins running a full lap with a sandbag and not being threatened by Good Hands and Rockwell. Some of the groups were more or less efficient making it 3 legs per lap. Thanks to all of you fellas for coming out. Welcome to Kevin who was named “Princess” but the conscience of our site, Bratwurst, offered up Vizzini which is a less harsh name from Princess Bride. Keep coming back and spread the word.
8 ninjas showed up for a workout that Diamond Dave would be proud of.
SSH IC x 20
IW’s IC x 10
Merkins IC x 15
Hill for 11s dry docks
11 at top 11 at bottom
Run down to long benches for
3 rounds of:
20 step ups
Run up hill to street
Run back down
25 monkey humpers
Up to field : Partner Up
P1 field sprint
Rinse and repeat
P1 run with 15 Merkins on other side of field, run back
Rinse and Repeat
P1 run w/5 burpees
Rinse and repeat
Back to lot
Circle up for 6 MOM
Rotating cadence calls, each pax calls the rarest, if ever performed, ab exercises.
I knew early that I would need to work hard this morning as we didn’t have a big bunch but we did have a fit bunch. The hills and dry docks set the tone for me and heated up the legs pretty well for a legs and abs intensive workout. Veteran and chatty group for sure. Rhapsody was killing it out there. He has fully recovered from whatever got a hold of him and then some. Beast. Orange Whip, Squid, and Pop Tart meant business as well. Horsehead and Simba made sure to remind me how much they have missed me this far north in an insulting and backhanded sorta way. I hope you boys have a nice break and thanks for showing up!
20 tough guys rolled out for a little bit of skunk in the 32 degree spring weather.
Ssh x 20 IC
IW x 10 IC
Merkins x 15 IC
Grab your bell and head to the big entrance close to John St.
Farmers carry with Merkins chasers until we run into construction fence. 25 two handed swings and then carry own bel up to front lot in front of church.
Keep your partner for:
P2 two handed swings
Rinse and repeato
Round 2: teabag squats
Round 3: clean and press
Round 4: snatch
Round 5: flutter press
Back to top lot for 6MOM
50 swings non-stop
Moleskine: chatty group with limited attention span which must be from city water. Don’t have as much prob in U-Co workouts. Savvy veteran move from the overly trusted Header this am. Dollywood was crushing his group on the lap runs until about 2/3 the way in, after ample sandbagging Header decides to go all in with one hard run and make an obvious scene to gain attention as the winner. lesson learned Dollywood. Great to see Robinhood out today, much respect! Sorry to surprise the group with the Q but Good Hands gave it up with a “sore back” which rhymes with “fartsack”. I may have smoked myself as I’m not as consistent as I should be but hope you got your money’s worth.
11 showed for what was certain to be brutal with Snowflake on Q.
Off to the school for
Side Slappers x 10 = BTW with one hand slaps
To the Benches/Tables
2 Rounds of Box Jumps x 16, Dips x 16, Derkins x 16
Snowflake goes down on IR with a back as John Fox would say.
Mosey to back of school for partner work
P1 up and over the wall around the flag and back
Flapjack, Rinse and Repeato
Rinse and Repeato
Mosey back to front lot for some Starfish w/
5 Burpees in the middle
Heels to Heaven
3 MOM with Burpees to finish
Moleskine: The tone was set early by Snowflake who meant business so much so that he went kamikaze and took himself out. Pax relaxed thinking we may have dodged a bullet on this warmish morning only to be sideswiped by Crabcake. We kept moving with lots of reps and more burpees than this guy likes to do. =>1
Flipper and Landshark continue to impress by showing up and working hard with their pops, Old McDonald.
Found out that Frack only works out about 11 times per week which is about 11 times more than the national average, maybe he should change his name to Freak? Glad to see some of the old guys and new out in the gloom and big thanks to Crabcake for jumping in. Prayers out to Snowflake and all the boys from Shop Dog. BTW Shopdog is going to be smoking some Q, byob, and watch some hoops at his place on Saturday afternoon… reach out to him if interested. Sound off on anything I missed.
-Bananas for the collective Q’s
17 pax on a beautiful morning for some running and some reps.
SSH x 20 IC
Merkins x 15 IC
Group lap with 20 Merkins at each corner (Big Lap). Wait for all pax to finish reps before resuming run to next corner. This was to keep us together and so that we all did our reps.
Lap 2 same deal with 20 squats at each corner.
Indian run to middle school tables/benches
20 decline Merkins
20 step ups 10 each leg
Run a lap on the track
Plank/People’s Chair with air presses until all are in.
Rinse and repeat
20 incline Merkins
20 Carolina dry docks
Lap on track
People’s chair with air presses
To the field:
Partner up, P1 sprint the field and back
P2 Merkins and flapjack until team reaches 200.
AYG across the field, backwards run up to lot, COT.
Nice group of F3’rs today. Big props to Flipper and Landshark for joining the big kids at recess this AM. As you may have noticed I wanted to move it around this morning. We knocked out 300+ Merkins and 2.5 miles. Good work. Enjoyed seeing everyone after a couple of weeks DR.
The boys were looking eager for a double dose of the pain train today and although you are a fit bunch I hope I stung you a little.
16 strong, just the perfect number for x2…
SSH x 20 IC
Merkins x 20 IC
Stretch it out
Good mornings x 15
Two hand swings x 20
Partner up like sized bell:
8 x 4 double swings
8 x 4 double clean and jerk
8 x 4 double chest press on back (decline)
8 x 4 double snatch
8 x 4 lawnmower each arm
8 x 3 double goblet squat
8 x 4 double press
50 Swings without stopping
Moleskine: The workout was planned to make guys work, I trust it hit the ones who wanted it… Turkey Leg and Fletch were on the Union County line running like coyotes when I saw them from my warm car on the way in and still made it in time.
Witch Doctor was killing it today as usual, Destiny bringin it as WD, and leave it to Horsehead to throw up in his mouth and skip it into my ankle…fellowship. Busch showed up in his sleeping bag just in time and jumped into the heavy weights literally in his sleep, beast.
Good to see POP out there swinging some iron, he’s only a runner in the daylight, there’s a monster inside trying to get out! As always, this is an awesome site and I appreciate the opportunity to lead the guys in S. Charlotte that are struggling with High T.