Warm-up:
Mosey over to the front of Dream Chasers to circle up
25 – SSH
10 – MTC
10 – Plank Jacks
10 – Imperial Walkers
The Thang:
The road beside Dream Chasers is .4 mile long with 3 cross roads (The road was well lit)
-run out with 5 burpees at 5 stops (Transporter smoked this section)
-run back with 5 burpees and 10 LBCs at 5 stops (Transporter and BC smoke this one)
-run out with 5 burpees, 10 LBCs, and 15 merkins at 5 stops
Mary while we wait for the six.
Head towards providence road.
10 squats on the corner. The cars driving by must have been saying to themselves what are those guys doing? So, to make it even better we did 10 monkey humpers to put on a good show. Everyone got a good laugh out it.
We stopped at one of the business parking lots to for a little more work.
25 incline, decline, and reg merkins and 25 LBC’s
We headed back to get Transporters sweatshirt. 60 degrees out and he came with a sweatshirt. While we waited we did some sort of mary on the corner.
With about 10 minutes to go we did 15 derkins, incline derkins, reg merkins, dips, and step ups.
Only 2 minutes of work left we did as many hot laps around the store fronts.
I was a little worried when I committed to Moneyball that I would Q on Nov 1st, is it going to be too cold, how to I backout if it’s in the 30’s. Well it turnout to be a perfect morning for more the one reason! Must have been a late night for some of the normal PAX to not show up. For those that did show up we had a kick butt morning and put is some hard work. Man, of the morning was Chainsaw, we all need to hope we can hang like him when we’re that age. Doughboy mentioned that he may toss the merlot as one point. Was trying to really hard to make that happen. Saw Dana during trick or treat time and didn’t even recognize him in normal cloths. Posse and Damascus were pushing hard the entire time as well.
See Bottlecaps post for new month-long challenge.
Keep Damascus’ son in your thoughts as he goes there a tough time.
Joe Davis Run 2019
I haven’t been to Floater, but a few times and I knew I didn’t want to run the hill. Did some recon work last night and found a good spot that didn’t have a hill. Turned out better than expected with it being well lit.
We took off right at 5:30 (maybe 30 seconds early). In leaving the AO on time we left the late ones behind. Won’t mention names but there were 3 that did their own workout this morning.
Took off across 75 to the gravel parking lot behind Maxwell’s to do our warm-up.
Warm-up
SSH x 20 IC
Soldier Walk in place
Potato picker x 20 IC “a lot of hamstring stretches, there must be a lot of running”
The Thang
We mosey down a street on the other side of the tracks back an old school. Turns out there is a well lit track on behind the school. We did a jog around the track which is more of an Indy track than a nascar track. Once we got back to the start we partner up.
Lap 1
P1 run lap P2 Plank – flapjack
Lap 2
P1 run lap P2 Squats – flapjack
Lap 3
P1 run lap P2 Merkins – flapjack
Head up to the gravel lot for more work.
P1 incline merkin P2 run to the end of the lot
P1 decline merkin P2 “ “
P1 reg merkin P2 “ “
BC led some mary until the rest of us finished.
Headed back down to the track.
Slower guys went one way the other went the other way. We went for 2 laps. Every time we met we did the following:
10 t-merkins (fusebox special)
10 diamond merkins
10 wide arm merkins
10 reg merkins
Back to the gravel lot for partner runs
P1 single leg step up P2 run to the end and back x 4
Hollywood was doing the handrail shimmy until the Pax finished.
Started to head back
Plank at the stop sign. Run fast to the next stop sign then plank. Did it again to the next one.
Went back to the good side of the tracks for one last lap around the block with 1 minutes to go. Hollywood lead us in 40 IC heals to heaven.
Out of nowhere Posse, Jingles, and Cyrus come running around the corner. Since they were 30 seconds late they did their own workout or had coffee across the street. Not sure but they didn’t look sweaty.
Great job to the Pax for not complaining too much. We covered a total of 3 miles this morning. Damascus game out of the gate strong, running upfront with the speedsters. Of course Hollywood and Bottlecap pushed everyone around the track Lighten McQueen style. Fusebox, I use the t-merkins in most of my workouts now. Not sure I should thank you or hate you for that but it has been a good one. I think BC and Dough were the only ones that didn’t struggle on the single leg steps ups. Those were pretty big steps. Good thing GF was not there today. The carpool karaoke boys (Hooch and Longhorn) had to leave right at 6:14. Good work gents. I thinks I smelled some icy hot coming from one of them. Foley it great to see you out here in the morning. I hope can push it like that when I get the the respect years. It’s always a pleasure leading a great group of guys.
Announcements:
Family F3 workout next Saturday at Cuthbertson.
Foley got his respect t-shirt. He’s 54 better late than never.
Keep Transporter and his family in your prayers.
Thank you Moneyball (I think) for taking us out.
Warm-up:
Quick lap around the parking lot to pick up Popeye. We then headed to the back side of the school to do our warm-up. Since we got a little run in it was quick.
SSH IC x 25
MTC IC x 20
Plank Jack x 20
The Thang:
Partner up with someone of opposite fitness levels. There is an equalizer to those groups that get done first.
Round 1 (100 total Derkins)
P1 – Run to sidewalk by the busses (about 50 yards roundtrip)
P2 – Derkins until the total 100 completed
Round 2 (100 Dips)
Round 3 (100 Merkins)
Round 4 (100 Dips)
Round 5 (100 Incline Merkins)
For those the get finished first the twist is that you get to start all over again until the last group is finished with the 5 rounds.
Then we Mosey to the HS for Mary work. As I mentioned I don’t like getting wet so I was sure to find some dry ground. I am sure Moneyball was happy with that. He ran out of his way earlier just to keep his shoes dry.
Round 1 (100 Sits-ups)
P1 – Run to the bottom of the steps and back (about 40 yards roundtrip)
P2 – Sit-ups
Round 2 (100 American Hammers)
Round 3 (100 Plank Jacks)
Round 4 (100 Flutters)
The first groups that finish start the cycle over until the last group is finished with round 4.
Finally we start heading back to COT to stop at the MS for leg work.
Round 1 (100 squats)
P1 – Run to the flag pole and back (about 60 yards round trip)
P2 – Squats
Round 2 (Peoples chair with 100 jabs)
Round 3 (100 jump squats)
Head back to COT for SSH IC x 25 to finish things off.
Moleskin:
It has been about 7 months since my last Q. Last night I was excited as if it were Christmas Eve and I knew Santa and his reindeers were coming in the morning. I lost a little of the excitement when I woke up to rain. Nobody likes presents in the rain but it stopped by the time Dasher landed at the COT.
I was fortunate enough to partner with the last person that didn’t have a partner which just so happened to be one of the people I admire most, ShopDog. It has been a blessing that I have gotten to know you over the last couple years and to see our friendship grow and to see how your fitness level has changed over the years.
I saw that Doc mentioned something on the group chat about him being to SOFT. He is spending to much time with SOB and Metro. I also think he is turning into a “runner”. Maybe we need to go back to having a gear workout so you can get some muscles back.
I have jokingly mentioned to many of you I have been coming once a week to keep my membership status active. Last week I posted 3 times and this week Foundation asked me to Q today. I can honestly say that I have missed being around you guys and seeing the friendships and bonds everyone has made over the last couple years. The group chats are getting out of hand at the same time pretty funny. It also great to see how hard people are working, Rockwell, Legal Zoom, Damascus, Bottle cap, and some of the new faces.
Extra Credit pre-run:
Doc, Transporter, Hollywood? (Great job “runners”)
Sanctuary Tonight – 7:30 – 8:30 (Lead by Shopdog)
Speed for Need (please donate)
Pax of 22 got the beatdown of a century
Warm-up
Quick lap around the parking lot then back to the circle
SSH x 30 IC
Imperial Walker x 20 IC
MTC x 20 IC
American Hammer x 20 IC
Merkins x 10
The Thang
Mosey to the center section of the school by the parking lot
Partner up with person of opposite fitness level.
Every exercise is for the team to hit 100
P1 run to parking lot(long run) P2 Dips rinse and repeat till 100
P1 run to parking lot P2 Merkins rinse and repeat till 100
P1 run to parking lot P2 Box Jumps rinse and repeat till 100
Pistol LBC
Mosey to the front of the school
P1 run to flag pole(short fast run) P2 Peoples chair w/ shoulder press rinse and repeat till 100
P1 run to flag pole P2 Derkins rinse and repeat till 100
P1 run to flag pole P2 Peoples chair w/ jabs rinse and repeat till 100
P1 run to flag pole P2 Donkey kicks rinse and repeat till 100
Plank w/ should taps
Mosey to the high school stairs
P1 run to bottom of the stairs and back P2 plank rinse and repeat until each partner runs 3 times
P1 run to bottom of the stairs and back P2 up/downs(nice way of saying burpees) and repeat till 100
P1 run to bottom of the stairs and back P2 CDD rinse and repeat till 100
Cut this a little short to get back to AO
We got back to the AO with 1:30 to spare for a quick partner Mary.
Moleskin
That was a real beatdown. It was good to have ShopDog back in the house after his injury. He has some work to do to get back on track. He took 2 trips to the beach (I am sure there were several beer consumed) and his time at the Waxhaw Creamery (ice cream shop). I tried to get away with calling burpees up/downs, the Pax quickly caught on and were not happy they had to do 100 as a team. We had General and Fallout from Indian Land join us this morning. It was good to have Frack on the team when it came to Merkins and Derkins. By the time I got back from the run he had 65 our of the 100 already done. After the 6.5 mile train run yesterday Trolit (sp?) and Damascus still showed up with their A game. There was not a lot of chatter out of the group today, not sure they could catch their breath between sections. Thank you all for letting me lead today.
Damascus, thank you for taking us out today.
Announcements:
Ole MacDonald and the Mrs. are going to start a marriage/couple counseling session in the up coming weeks.
Pax of 21 Got their Monday started of right with a beatdown with the magic number 7.
Warm-up:
Mosey to the front of the school along the way we did karaoke, backwards run until we hit the front.
Circle up:
SSH x 25 CI
MTC x 20 IC
Heals to Heaven x 20 IC
SSH x 20 double time
The Thang:
Mosey to the back side of the teachers parking lot to the 7
For 10 minutes we did as many rounds as we could complete
7 Clap Merkins
7 Knees to hands jumps
7 Squats
7 Burpees
7 Dips
7 Plank Jacks
80/100 yard run
The Pax completed 4 to 5 rounds.
Mosey down to the lower football field. When I came out to do some scouting on Sunday I found a 3 person football sled and a good hill the HS XC runners use.
We broke off into groups of 3. Each group had to push the sled 20 yards and back.
The rest of the pax did the following.
Run the hill (about 100 yards down and back)
7 Derkins
Run
7 MTC
Run
7 Burpees
Run
7 Canoes,
Run
7 Step ups
Once everyone finished the Blocking sled we did some planking to recover
We did another round minus the sled.
Once we finished that we heading back to the parking lot. We finished with 20 seconds to spare.
Moleskin:
What a workout today. I don’t know about the rest of the Pax but my legs are feeling in already. So I sent an hour on Sunday at CMS trying to find some new areas and come up with the workout plan. I hope everyone liked it. 🙂 The Blocking sled took me back to those HS days, I remember now why I hated it some much. Not sure how much Shop Dog like it. I am pretty sure I saw him spilling the merlot or bourbon from the weekend. We had an FNG (Ray Noonan) just move her from NJ 3 weeks ago. Found out about F3 from the Lawson neighborhood website. Ex-Football Center, lost 150 lbs last year. Moneyball said he missed his Greensboro F3 buddies/sisters. Frack was back from NY with bald head. Must have been a rough trip. It took Bottle Cap a little bit of time to get going this morning, once he got going he crushed it. Damascus is fired up to do the next Spartan race. Gerber blew by everyone on the way back to the AO. We had a couple of our regulars stay in the fart sack this morning.
Announcements:
Spartan Sprint – Sept 10 – Ft. Bragg
Spartan Beast – Oct 29 – Between Charlotte and Columbia
YMCA Event at Camp Thunderbird – Contact Posse for the details or website
Pax of 18 worked on their Beach Body!
Warm-up (Quick warm-up, there is a lot we need to get through)
SSH x 30 IC
MTC x 30 IC
The Thang
Mosey to the back side of the school for the main event.
Round 1
25 Merkins
25 Jump Squats
25 Dips
Run to the “out house” which is about 600 yards round trip
5 burpees
LBC while we wait for the six
Round 2
50 Derkins
50 Box Jumps
50 Dips
Run to the out house
10 burpees
Heals to Heaven
Round 3
100 Merkins
100 Squats
100 Dips
Run to the out house
15 burpees
Flutter
Round 4
50 Derkins
50 Jump Lunge
50 Dips
Run to the out house
10/5 burpees
American Hammer
People’s Chair w/ Should Press 30 IC
Mosey back to the AO
Since we have a few minutes to kill
10 wide arm Merkins
10 diamond Merkins
10 Military Merkins
Bicycle 30 IC
Moleskin
I know we typically do a gear type workout on Friday’s but I wanted to change things up a bit. We did 255 merkins and covered 2 miles during the workout. It didn’t seem like that much running. Ops, I did say there would be much running. Bottle Cap, Land Shark, and Flipper led the charge during the first couple rounds of the merkin mania. With football season right around the corner I feel bad for Land Shark and Flippers teammates. They will be coming in ready to whip everyone else in shape. When I mentioned something about Beach Body, Dirty Bird said he was already ready for the beach. I love to see everyone working so hard and trying to get better at each workout. I do apologize that our FNG didn’t get the disclaimer at the beginning of the workout. They did show up a few minutes late and found us around the back side of the school.
Family workout on Saturday at 9:30 at Cuthbertson Middle. Wives, kids, and friends welcome. It will be a 30 minutes workout that will give everyone a sense of what we do at 5:30 in the morning. Hopefully they won’t think we are crazy anymore!
Spartan Super in Asheville August 6th. Sign up under competitive division and F3Nation team. Plan on going down the night before, not sure of the hotel plans yet.
Union County Q school is next weekend at Indian Land. Anyone thinking of stepping up as Q should think about going. We need more people stepping up to lead.
Thank you Shop Dog for taking us out.
PAX of 19 had a Monday Morning good ole beat down.
Warm-Up
SSH x 29 IC
Merkin x 14 IC
MTC x 19 IC
Plank Jack x 17 IC
IPW x 21 IC
I had to keep everyone guessing.
The Thang
I think everyone was thinking we were going to run a lot today. That is what I have done the last couple Q’s.
Mosey to the back of the school for a nice starter circuit.
100 Derkins
50 Side step-ups (L)
50 Side step-up (R)
100 LBC
100 Squats
100 Dips for extra Credit
Mosey around the bus lot heading towards the track.
Stop for some quick Mary while we wait for the six
V-Up IC
American Hammer IC
Flutter IC
Mosey to a new spot on the backside to the track for Looped Hill runs around the trees.
Lap one run the hills with Bear Crawl at the top
Lap two run the hills with Lunge Walk at the top
Lap three run the hills with Crab Walk at the top
Lap four run the hills with Frog Jump at the top
If our legs weren’t feeling it enough we had seven’s next. I am glad it wasn’t a big hill.
Burpees at the top
Jump Squats at the bottom
Start moseying back with stops along the way to do the following:
Burpees
MTC
Plank Jacks(I think)
The last 100 yards was a jail break back to the AO.
Just enough time for 20 Flutters IC
Moleskin
We continue to have a solid turnout on Monday mornings. I am glad these men like to get there week started off on the right foot. Hats off to a couple guys (Bottle Cap, Hollywood, Heisman) that really pushed the pax today. I don’t know Hollywood that well yet but will need to spend sometime there. He will be a good one to lead in the future. Bottle Cap has been pushing himself hard to lead the PAX in a lot of the running and exercises. I also had a chance to workout next to Dirty Bird during the circuit, he was giving it everything thing he had. Nice work! Doc was complaining about his wrist hurting from doing “something” this weekend. He got it an X-ray done at the Vets office. He may not be human after all. Short Circuit thank you for continuing to spread the work of F3. There where no 2.0 this morning. Must be getting the extra rest for EOG’s. Till next time.
Thank you Shop Dog for taking us out this morning.
Pax of 20 put a few miles in, 2.5 to be exact. I am going to make runners out of this group.
Warm-Up
SSH x 20 IC
MTC x 15 IC
Bicycle x 15 IC
SSH x 20 IC
Plank Jack x 15 IC
LBC x 20 IC
The Thang
Run to speed bump
25 Merkins
25 jump squats
Run to end of road
25 CDD
25 v-ups
No run back the the speed bump
25 Merkins
25 jump squats
Back to the start
25 CDD
25 v-ups
Plank while we wait for the six
Round 2
Speed bump
25 squats
25 merkins
End of road
25 yrd lunge walk
25 American hammers
head back to the speed bump
25 squats
25 merkins
Back to the start
25 yrd lunge walk
25 American Hammer
Round 3
Speed bump
5 burpees
end of road
5 burpees
back to speed bump
5 burpees
Wait for the six
Now we head to the spirit trail for the final .75 trail run
Back to the parking lot for 1:30 minutes of Mary
Moleskin
Even though we don’t have “runners”, there were a few folks that lead the pack, as usual Doc, then we had Bottle Cap, Hollywood, Hoops, and Flipper or Land Shark. I felt like the Pax was holding back on there dis-satisfaction of my runner workout, maybe that because they were to gassed to talk. There were several people including myself that must not have eaten well on Mothers Day due the gas being dropped all over the place.
Take out
Thank you Transporter! Good luck with the snip snip. You will come back next week being a new Man!
Just coming back from the 8th grade DC trip I wanted to keep this simple. It took me 8 hours to come up with this on my bus ride back.
Pax of 14 enjoyed the simplicity.
Warm-up
SSH x 30
MTC x 30
Merkin x 15
easy jog around the parking lot
The Thang:
We ran laps around the parking lot with an excise at each corner.
Round 1
Lap 1 – 10 burpees at each corner
Lap 2 – 25 Merkins at each corner
Lap 3 – 25 squats
Lap 4 – 25 CDD
Lap 5 – 25 Jump lunges
Some Mary while waiting for the six
Round 2
Lap 1 – 10 burpees at each corner
Lap 2 – 25 Merkins at each corner
Lap 3 – 25 squats
Lap 4 – 25 CDD
Lap 5 – 25 Jump lunges
Some Mary while waiting for the six
Round 3
Lap 1 – 10 burpees at each corner
Lap 2 – 20 Merkins at each corner
Lap 3 – 20 squats
Lap 4 – 20 CDD
Lap 5 – 20 Jump lunges
Some Mary while waiting for the six
1 last lap all out.
Moleskin:
It would help if I did this shortly after the workout so I could remember the details. The one thing that was clear was Flipper and Landshark put the men to shame. They must of had fresh eggs and goat milk prior to coming because they killed it. Great work guys and 2.0!
Pax of 16 started spring break playing with some sand.
Warm-up
SSH x 37 IC
MTC x 37 IC
Merkins x 37 IC civilian count
light jog around the parking lot
The Thang
Grab a sandbag or smashball. Get used to it we won’t put it down again.
Jog to center area of the school for 1 minute rounds
Bench Step ups
Burpees
Sit ups
Floor Press
Jog to the corner of the parking lot. What do we have be a nice big hill.
Walk down and back up then do 2 burpees for 3 minutes.
Jog back to the center area of the school for another round of 1 minute drills
Squats
Overhead press
Lat raise
Floor Press
Jog to the corner of the parking lot. What do we have be a nice big hill.
Bear hug carry this time!
Walk down and back up then do 3 burpees for 2 minutes.
Jog back to the center area of the school for another round of 1 minute drills
Floor press
Lunges
Clean and jerk
Don’t remember the 4th one
Jog to the corner of the parking lot. What do we have be a nice big hill.
Walk down and back up then do Shoulder press and squats
Finally we can jog back to the AO for a quick round of partner sandbag passes.
Then we finished with 1 minute of burpees.
Moleskin
We I think we covered the 37 burpees and some for Transporters Birthday. Frack came in town from a red eye from LA the day before. He slept all day on Thursday so he was well rested. Doc hit a wall from working out all week. Popeye should learn to bring his own toys. He had to lug around one of Doc’s 50+lb sandbags. I think the sandbag workout was a hit. Some at one point that they hated me for the workout. I took that as a good thing. We have an amazing group of people that we workout with on a weekly basis. I look forward to getting up everyone to spend it with you all. Hope everyone enjoyed the beatdown.
Thank you Ole McDonald for taking us out.