13 Manimals showed up for another standard ACME beatdown courtesy of YHC.
The Thang:
Mosey to field
Circle up
SSH x25
Merkin ladder
1-10
To the track
Lap1 standard F3 exercises at each corner
Lap2 standard F3 exercises at each corner
Lap3 standard F3 exercises at each corner
Lap4 standard F3 exercises at each corner
Grandmother mountain
7s with Peter parkers at bottom merkins top
Up to playground
3 rounds 10 pull-ups
20 merkins
20 LBCs
Back to front lot for Mary
Moleskin: Glad to have Aquaman with us from F3 The Fort! He said they used to haze Header, beat him up, and give him wedgies in the halls of Liberty U but we are not sure because Header is on another back to back to back vacation spree. #Blessed. I am not the guy to Q at Grandmother Mountain, but the curiosity of Aqua and the laziness of a Friday morning Pax made it unavoidable. It sucked.
Thanks to brother Smokey for taking us out before he headed off to full court basketball, and what a pleasure to lead a great group at an awesome site.
8 showed up for what they expected to be a typical day in boot camp land only to meet face to parking lot with a load of hairburners and kettlebell movements.
20 SSH
15 Merkins in cadence
Run a lap .3 mi
Partner Up
P1 Hairburner
P2 Cleans R
Flapjack
P1 Hairburner
P2 Cleans L
Flapjack
Repeato
Grab a bell 25 swings and 25 two handed shoulder presses
Switch stations to your left with your partner
P1 Hairburners
P2 Upright rows
Flapjack and repeato x 3
25 Swings, 25 squats w/out bell
Next station
P1 Hairburners
P2 High Pulls R
Flapjack
P1 Hairburners
P2 High Pulls Left
Repeat
On your 6 w/ a bell. 10 overhead extensions to ground back to chest
10 bench presses w/ bell, 10 Louganis’ with bell
Next Station
P1 Hairburners
P2 5 Snatches R
Flapjack
P1 Hairburners
P2 5 snatches L
Mary
Run a lap to shake it out/Mosey .3
Recover
Moleskin: Had some ideas on paper and the paper is in the trash. Some gents got to taste Hairburners and/or Kettlebells for the first time today. Nothing like that combo that I know of. Had to start with heavy audibles after I realized that I was going to Jim Jones all of us if i didn’t…. #justdrinkit. Great job out there. It’s always nice to have a guest Q jacker (TR), and thanks brother for bringing all the plates!!
Movie is cancelled…Go Panthers!
Joe Davis run Sat. 5k/10k, one or both. Registration is still open. Do it.
11 suburban assassins posted at the drom for a little Wednesday calisthenics.
The Thang
20 ssh
20 Merkins
15 Imperial Walkers
Mosey to picnic tables
3 rounds
20 step ups
20 decline Merkins
5 burpees
Mosey to back football field
Partner up
P1 run 100 yards out and back
P2 maktars
Flapjack/Rinse and Repeat
P1 bear crawl 25 yards and run back
p2 diamond merkins
Flapjack/rinse and repeat
Indian run to front lot/road
20 Carolina dry docks
Run to back lot
10 burpees
Split into 3 groups
1 at top of lot (squats)
1 at bottom (man makers)
3rd group run and relieve
4-5 rounds
Back to COT
6 MOM
Recover
Moleskin:
Fun group with Tiger Rag and Run Stopper providing celebrity appearances. TR busted out a beautiful T-shirt that had a photographed screen printed camel and hump daay spelled out in 100 font…class. We named FNG Hot Tub, you can ask him why, crazy story!! Nothing weird going on out here with Hot Pants and Hot Tub being two of our newest recruits. This is an awesome site and it is assuming a mumble chattering atmosphere as you might imagine. Sound off on anything I missed. Thanks for allowing me to lead you fellas, always an honor.
26 chased it down and killed it this morning.
SSH x 20 Warmup complete
10 swings
10 goblet squats
15 swings
10 goblet squats
25 swings
10 goblet squats
50 swings
10 goblet squats
10 swings
5 snatches each side
15 swings
5 snatches each side
25 swings
5 snatches each side
50 swings
5 snatches each side
10 swings
10 two handed press
15 swings
10 two handed press
25 swings
10 two handed press
50 swings
10 two handed press
10 swings
10 high pulls 5 each side
15 swings
10 high pulls 5 each side
25 swings
10 high pulls 5 each side
50 swings
10 high pulls 5 each side
10 swings
10 Merkins
15 swings
10 Merkins
25 swings
10 Merkins
50 swings
10 Merkins
On your 6
10 chest press, 10 pullovers
Rinse and Repeat
15 Flutters with Press
20 LBC’s
Handoff to Bulldog for 1 round of Mary and he planks us for ski abs (My Bad)
On your feet
20 Swings
40 Two Hand Press
40 Squats (NO BELL)
40 Merkins
DONE
COT
Moleskin: I planned 0.0 and we executed. I also planned 500 Swings which we accomplished. This was a great group for the intended workout with Probation, Brown, and Chanel showing up for their favorite style of workout which included no running and lots of pain. The COT mumblechatter on the renaming of Wabbit (Arena) was deafening with Brown, Wanker, and Semi-Gloss unable to control their exuberance even though the Q had already agreed with Wanker on Arena. The PAX agreed to rename Wabbit who had to painfully use a W when saying Rabbit 3 times a week. We started the renaming with a fair name only to start back down the proverbial wabbit hole into demeaning and hilarious names. I almost got caught up in the humor but held out due to Wabbit’s good attitude over the last year. You guys worked very hard out there and I hope you’re feeling it! Thanks for showing up fellas! Even you Chanel. For the record, Chanel attended after school detention and knocked out his 50 swings.
9 men with more balls than brains showed up for Dromedary’s weekly work.
The Thang:
20 SSH in cadence
15 Merkins in cadence
Mosey to bottom of the lot
Partner up
P1 low slow squats
P2 runs to top of peak in the lot and back
Flapjack
Rinse and Repeat
P1 Monkey Humpers
P2 Run
Flapjack
Rinse and Repeat
P1 Lunges
P2 Run
Flapjack
Rinse and Repeat
Mosey to the lot in front of stadium
Merkin ladder 1-10 9-1
Into the woods to find a rock
Rock Weight Lifting
2 handed shoulder press x 50
2 handed bent over row x 50
Tricep Extensions x 50
Bicep Curls x 50
Louganis x 15
Russian Twist 10 each side
Protractor No Rock
Recover
Back to the bottom of the lot by the school
Partner up
Total Team Merkins x 100
P1 Run to top of hill 10 Squats
P2 Merkins
Plankorama, followed by 20 more Merkins
Mosey to top of lot
6 MOM w/ rotating calls for ab work and cadence
Recover
Moleskin:
We continue to find new things to do on this massive AO. I was pleasantly surprised to see the Pax show up in relative numbers today. 9 for a new workout in 17 degrees is the start of something. Starting to build a nice base of regulars and it’s a very strong group. Hot Pants is crushing it out there, and I continue to be impressed with Stump Hugger’s endurance and work ethic! STRONG! I wanted to make sure this workout was lift intensive and I think we got there. Chest – Check, Shoulders – Check, Bis – Check, Tris – Check, Abs – Check, Back – Check, Legs Check. Running – Sparingly! Great work boys. Let’s keep this thing rolling and drag some boys out next week before they pig out with their families. It’s that time of year for FNG’s to find F3 and start fresh.
Sign up for Christmas party, give away shoes, and there is a Turkey Bowl Football game building. Watch Twitter.
28 strong for the launch of what is sure to be a strong site for the F3UnionCo #movement.
The Thang:
1 lap around the LARGE parking lot. .33 miles
2nd lap with exercises on the corners:
Corner 1: 25 Merkins
Corner 2: 25 Squats
Corner 3: 25 Carolina Dry Docks
Corner 4: 25 Squats
3rd lap:
Corner 1: 25 hand release merkins
Corner 2: 25 Dolly’s
Corner 3: 25 Manmaker Merkins
Corner 4: 25 LBC’s
Plankorama led by those Pax that are faster than YHC. (Ice-9, Hops, Tiger Rag)
Mosey accross the campus to the picnic tables
Pain Stations: 3 Rounds of
20 decline merkins
30 dips
40 squats
Mosey around the back of the building to the brick retaining wall
Partner up
P1 up and over the wall run to the top of the hill and back around while P2 Planks
Flapjack
Round 2: P1 over and run, P2 Low Slow Squats, Flapjack
Round 3: P1 over and run, P2 Freddie Mercury, Flapjack
Round 4: P1 over and run, P2 Maktar Ndjaye, Flapjack
Jog to the top of the lot, Indian Run back to the COT/Lot
Directionally challenged Q led to some confusion on the corner which led to a lot of mumblechatter, which led to Merkins to quiet and calm the Pax back down.
Return to 2 line formation and indian run back to the lot.
COT: 20 LBC’s in Cadence
Recover
Moleskin:
Very animated and energetic group led me to get the group moving quickly. Less talking, more breathing. Appreciate the A51 support! It’s still a strange land for me and I look forward to working with my beat up comrade Bratwurst in getting this bad boy rolling. Sorry it wasn’t a bit more FNG friendly but I couldn’t forego the chance to show off the AO. I also like for the Pax to know they’ve worked out.
24 Men showed for Skunkworks, the hardest workout in the South.
The Thang:
20 swings in cadence
5 lawnmower rows each side (Warmup/stretch)
Head to entrance of church:
Partner up for Farmers Carry with 10 merkins chasers.
Back to front of church
5 rounds of:
25 Swings
10 lawn mower rows each arm
10 1 arm shoulder presses each arm
25 merkins
Run around the Church
Back to top lot
25 Goblet Squats
10 cleans each arm
10 one handed swings each arm
25 two handed chest press (on your 6)
20 Pullover extensions
15 LBC’s in cadence
50 Swings
Moleskin:
No mudrun training today. YHC had planned to mix it up this morning after the Farmers Carry so that we were switching bells to let guys work with different weights based on the movement. The spanglish delivery with the multitude led to plenty of chaos and confusion so the audible went to the simplified call of “just do the circuit 5 times” and use your own bell if you don’t understand. Either way, I hope it was effective. It seems like the shift is on for KB size to the heavier side, but there were a lot of strong guys in the 30’s space who would be well served in the 40+ range. Strawberry crushed it in his first KB workout and might be jumping to the big bells quickly. As always, it’s an honor to lead, and next time I will make it hard enough that Busch even quiets down and/or sweats. Also, hats off to TR, who nailed it again in the fashion department with the giant Tiger face shirt. That’s almost as cool as your F3 pool party Team America outfit, you should consider wearing the button up short sleeve shirt to the next patriotic convergence.
11 men showed for Icky Shuffle’s VQ and were dealt with accordingly.
The thang:
SSH: 20
Merkins: 20
Low slow squats: 10
1 lap on track
Icky set 11 stations for:
Lane 1: sprint to pole and back
2: pick up 70 lb heavy bag, run to cone/back (timer)
3: jump rope
4: dumbbell thrusters with 25’s
5: elbow plank
6: tractor pull with large concrete block on chain
7: dumbbell jabs/boxing
8: bear hug run with bucket full of bells!
9: 55 lb KB swings
10: sledgehammer swings on tire
11: burpees
RINSE AND REPEAT
7:30 switch
1 lap
Back to bells for:
Snatch ladder: 1 each arm, 2 each arm, up to 8 each
1 lap
Snatch ladder 8 back down to 1
One handed swing 30 seconds Left / 30 Right
One arm clean 30 sec L/30 sec R
Push press 30 sec L/30 sec R
One arm snatch 30 sec L/30 sec R
Goblet squat 30 seconds
2 handed swing 60 seconds
3 laps
Recover
Moleskin:
This crew got after it today. No excuses, no stopping, and plenty of pain. Thanks for letting us lead. Great site and awesome way to start a Saturday.
Warmup
40-50 SSH and Sealjacks
25 IW’s
15 Merkins in cadence
Thang:
TR-
Split into 2 groups.
Each team has 1 man complete barbell curls with 65 lbs to failure while the split pax do cleans until and after their turn.
Round 2 each man holds 35 lb plate straight out from body to failure while pax do one armed kb press.
Can’t remember last exercise of TR’s reign.
To the track with Bananas.
Run 1 lap
10 swings 10 goblet squats
10 swings 9 goblet squats
10/8
10/7
10/6
10/5
10/4
10/3
10/2
10/1
Run 1 lap
2 thrusters each arm
1 Thruster = racked bell, squat low, back up military press
4 each side
6 each side
8 each side
10 each side
8 each side
6 each side
4 each side
2 each side
Run 1 lap
To lot, circle up
10 overhead extensions laying down
30 chest press
10 extensions
50 2 handed swings
Moleskin:
Great work fellas. Thanks to TR for splitting the workout with me and bringing pain. a51 is getting stronger…let’s keep it going.
12 Real men showed up for YHC’s first Q at South Charlotte’s newest KB site “Meathead”. Aptly named by and for a group of real Meatheads.
The Thang:
Warmup:
– 20 Merkins in cadence
– 10 Slow IW’s in cadence with intentional hip and back stretch…
Gametime:
15 Rounds of:
20 KB Swings followed by Armor Builders alternating sides between sets of Swings.
Armor Builders are 2 Cleans , 1 Military Press, 3 Squats with KB in the racked position
10 Rounds of:
10 Swings, 10 Merkins
On your 6…
20 Bench Press w/ bell
20 Dolly w/ bell
10 Overhead Extensions laying down
20 Seated Tricep Extensions
20 Seated 2 Handed Front Military Presses
On your feet
10 Military Presses Each Side
20 curls
20 Merkins
20 Lawnmower Rows 10 each side
20 Merkins
20 Lawnmower Rows 10/side
20 Merkins
20 Lawnmower Rows 10/side
Forgot but probably did some other stuff too.
COT
MOLESKIN:
Good crew out there this morning. Didn’t take long to figure out that 100% humidity would be a factor. Throw in the humidity, sweat, and 400 swings and grip strength quickly became another factor. You can thank me when you shake someones hand this week and they think you must work out with Gorillas in the ….Gloom. Brown showed up just in time to miss the warmup which I am certain was planned. Not to be outdone, his neighbor Chanel showed up on round 6 of the Swings and Armor Builders. We are going to need Wabbit to post and stand between Chanel and Busch next week if you are available Wabbit. Busch inadvertently stopped at round 11 of Swings/Armor and had to catch up, and Chanel reported an unsubstantiated claim of catching up with the PAX for the 15 rounds..#math…although Chanel’s hand is torn open so he paid! Bulldog’s Beats by Dre Pill pushin’ the AC/DC and Motley Crue helped and it was only fitting when the three ladies jogged into the parking lot to complete their run only to hear us blaring Motley Crue’s Girls, Girls, Girls!!! Bulldog changed the name of the song to Curls, Curls, Curls and the PAX commented that we better get our curls in while TR is tapering, they actually are an exercise TR. GREAT JOB out there today boys and thank you for letting me lead. I enjoyed it.