Pax of 14 brought their A game for todays workout
Warm-up
SSH x 30 IC
Imperial Walker x 30 IC
MTC x 30 IC
The Thang
Mosey to the side of the school with the covering
lunge walk 20 yards
frog jump 20 yards
lunge walk 20 yards
frog jump 20 yards
Mosey to the other side of the bus lot for the main event.
6 light poles. 3 on the right 3 on the left
Round 1
Run to each pole 10 merkins then run back to the start for 10 LBC.
Round 2
Run to each pole for 10 hand release merkins then run back to the start for 10 heals to heaven.
Once we finished we head back down to the electrical box for the following
10 American Hammers IC
10 Merkins IC
Rinse repeat
Mosey to the bus lot
10 Bicycle IC
10 Wide Arm Merkins IC
Rinse repeat
Heading towards the parking lot
10 Heals to Heaven IC
10 Hand release Merkins IC
Rinse repeat
One last stop
10 American Hammer IC
10 Diamond Merkins IC
Rinse repeat
Jail break back to the cars. Since we had 90 seconds to spare we did a little mary
Protractor
One more thing I can’t remember
Moleskin
Great way to start the week, working out with the crew. The Spartan Race is just a little over a month away so I felt like we needed to working some running into the plan. Note to self do not do suicide runs on the other side of the bus lot. We almost go ran over a couple times by some of the great staff of Cuthbertson coming to work early. Ice9 and Doc lead the way with the first workout. Shampoodle was not far behind. I am glad to hear that the workout was good enough to make Ice9 lose the Merlot. He said it was the first time in Union County! Proud accomplishment. Apparently Frack modified the merkins to some kind of super plyo merkins. It great to see Old McDonald bring the farm with him today. For those keeping track we did around 200 merkins today with about 2 miles running.
Announcements
Spartan Race April 9th
Maul run next week between Indian Land and Ballentyne
Ice9 is going to start a 3rd F in the evening at Brooklyn Pizza. Date is TBD.
Thank you for taking us out today. I think it was Transporter
Pax of 12 got an impromptu workout they were not expecting.
Warm up
SSH x 25 IC
MTC x 25 IC
LBC x 25 IC
SSH x 25 IC
The Thang
Mosey to the first section of the benches between the school wings
25 Derkins
25 Box Jumps
25 Dips
Rinse and repeat
Peoples Chair with 20 Shoulder press IC
Fast (maybe a sprint) Mosey the the benches by the cafateria
25 Derkins
25 Box Jumps
25 Dips
Rinse and repeat
Partner Patty Cake Plank
Peoples Chair with 20 Jabs IC
Fast Mosey to the rock pile. Grab a lifting rock. Frack grabbed a boulder the rest of us grabbed a normal rock.
25 curl to shoulder press
25 tricep extensions
Rinse and repeat
Mosey about 100 yards for 25 CDD
Mosey to the stairs by the HS
Run up the stairs to the edge of the HS 1 burpee then back down.
We did 5 rounds adding 1 burpee each time. Last round was 5 burpees.
Transporter did some extra credit burpees at the bottom of the steps.
LBC IC while we waited for the six. Not sure how many.
Mosey back 100 yards for 25 CDD
Back to the rocks we left on the side walk.
25 curl to shoulder press
25 tricep extensions
Rinse and repeat
10 American Hammers IC then 1 burpee
10 American Hammer IC then 2 burpees
10 American Hammer IC then 3 burpees
you get where I am going. We got up to 5 burpees.
Start heading back to the parking lot. We started to lose the six so we stopped for 25 merkins and 25 flutter IC
We had just a little bit of time for us to head back to the first section of the school.
25 Derkins
25 Dips
Peoples Chair with 20 Jabs IC and 20 Shoulder Press IC
Mosey back to the parking lot to finish things up with Bicycle, Protractor, Heals to Heaven.
Done!!!!!!!!!!
Moleskin
This workout was a true impromptu to Q. Sometimes when you make up the workout on the fly it can be harder than one you plan out the night before. At one point we have someone almost puke, call mercy, and say I want to go home. All in all the pax really pushed it hard today. Since Doc McStuffin’s has been working the legs so hard we didn’t do much of that. I think Doc hit a wall last night and couldn’t make it today. We all have been working hard the past couple weeks and need a day off every once in awhile. Look forward to seeing everyone tomorrow.
Announcements
5 year anniversary party this Saturday.
Spartan Race April 9th
Thank you Shop Dog for taking us out today!
Warmup:
SSH x 30 IC
Imperial Walkers x 20 IC
Merkin x 15 IC
SSH x 10 IC
The Thang:
Mosey to path way where we stopped and all got in a line and did a bear crawl indian run where the last guy crawled to the front of the line until the last person in the line was first. We did that 2 times through.
Mosey to the basketball courts where we did 4 corners
Round 1: (upper Body)
Corner 1 – Merkins x 15
Middle – Burpees x 10
Corner 2 – Carolina Dry Docs x 15
Middle – Burpees x 10
Corner 3 – Wide Arm Merkins x 15
Middle – Burpees x 10
Corner 4 – Makhtar N’Diayes x 15
Middle – Burpees x 10
plank when done
Mosey to the benches for:
15 dips
15 box Jumps
15 LBCs
Plank when done
Mosey back to the court for more 4 corners
Round 2 (legs):
Corner 1 – Mountain Climbers x 20
Middle – Squats x 20
Corner 2 – Lunges x 20
Middle – Squats x 20
Corner 3 – Rock Hoppers x 20
Middle – Squats x 20
Corner 4 – High Knees x 20
Middle – Squats x 20
Plank until everyone was done
Round 3 (abs):
Corner 1 – Rosalitas x 30
Middle – LBC x 20
Corner 2 – Flutter x 30
Middle – LBC x 20
Corner 3 – Dolly x 30
Middle – LBC x 20
Corner 4 – Heels to Heaven x 30
Middle – LBC x 20
Plank until everyone is done
Burpees x 10
Mosey back to parking lot
stop at the end of walking path and do one more Bear Crawl Indian Run
Mosey to parking lot and circle up for Mary
Mary:
Russian Twist (American Hammer) x 25
Bicycle x 20
LBC x 12
Done!
Moleskin:
Transporter thanks for letting me take this one, I hope you feel better real soon!
Thanks to everyone for sticking with me and letting me lead my first Q! It was a great crew to lead and I hope to be able to do it again real soon!
Money ball thanks for taking us out!
Short Circuit
Warm up
30 SSH
30 imperial walkers
The thang
-mosey to the dreaded weddington hill executed 10 beautiful backward runs up the hill with 3 “icing on the cake” burpees at the top
-mosey to the frozen tundra practice field for suicide runs to the 25, 50, 75, and far end zone 2x. To slow dasher down, the PAX executed 5 merkins in the end zone 10 at the 25, 15 at the 50, etc..
-100 yard Jail Break at the completion of suicides
-mosey to football field for more suicide fun. Following the same pattern, the PAX partnered up and locked horns and executed partner pushes while running the suicide.
Bleachers Runs
Run up the first 3 sections, run to the bottom side for 20 supines, run the middle 2 sections then the the bottom side for 20 supines, run the last remaining sections. On to the track for 100m backwards run. Plank for the six
Round 2 Run up the first 3 sections, run to the bottom side for 20 CDD, skip the middle section due to time, run the last remaining section. On to the track for 20 CDD then 100m backwards run. Plank for the six.
Start moseying back to the AO. Stop at the side of the school for peoples chair with jabs IC.
Jail break back to the AO for Russian Twist and LBC with legs high
Extra Warmup:
Started off at 5:25 with a light jog around the parking lot 3 times.
Warmup:
SSH x 20 IC
Merkin x 10 IC
MTC x 20 IC
Merkin x 10 IC
LBC x 20 IC
Merkin x 10 IC
The Thang:
Mosey to the rock pile what 5 stops along the way for 10 Merkins IC at each stop.
The last stop consisted of Partner plank Derkins
We grabbed a rock from the pile that we could run with. Headed to the back of the school by the picnic tables.
All exercises were with the rock
10 step up R foot then 10 steps L foot OYO
10 dips IC with rock in lap IC
10 curl to shoulder press IC
Rinse and repeat 3 times
Head to the basketball court
Plank verations 3-2-1 sprint to the other end plank verations 3-2-1 back
Rinse and repeat 5 times
Head back to the rock pile one final set of curl to shoulder press 20 IC for good measure
To keep everyone together we did 10 more merkins IC
Head to the lacrosse field for partner work
Partner 1 hold plank P2 does over/under plank 10 OYO
Flap Jack
Partner carry to mid field then switch to the end
Rinse and repeat over/under 10 OYO
Mosey down to the sidewalk for 10 merkins IC
Heading back to the parking lot we stopped again for 10 more merkins IC
Jail break back to the parking lot for Russian Twist IC for the final 30 seconds.
While I was getting my phone out Transporter lead 10 final merkins IC
Holy beatdown! I am not sure I am will be able to feel my arm or chest later today.
Great workout to the entire group today. Everyone really pushed hard today. Shop Dog was killing the
Plank to sprint workout like he was getting chased by a dog. I was partnered with Legal Zoom, he also took a
tumble today with me on his back but he was able to pull it together. I need to start going to Doc’s garage workout
if Q is going to keep up with the Lawson crew.
Announcements:
5 year anniversary of F3 Nation 3/5
Spartan Race 4/9
Friday will be switching to a gear workout at some point in the near future.
Shout Circuit, thank you for taking us out.
Holiday celebration starts with a 12 Pax
Warm-up
SSH x 50 IC
MTC x 25 IC
LBC x 25 IC
Mosey to the bus lot. High knees and butt kickers along the way.
Frog Jump x 20 yards
Lung Walk x 20 yards
Rinse and repeat
Plank Jack x 20
Mosey to the lower fields for 3-6-9
3 minutes
3 burpees
6 merkins
9 squats
American Hammer x 20 IC
Dolly x 20 IC
Plank Jack x 20 IC
Now its time to grab a rock
Super set curls x 10
Triceps extension x 10
Shoulder press x 10
Goblet squat x 10
We planned on doing some running with the rock but ditched the idea due to time
Rinse and repeat
Mosey another 100 yards to find some somewhat dry grass for 4 minutes of up downs.
Mosey to the stairs for peoples chair with out the wall
Lunge hold R & L for 30 count by Crash Davis and Posse
Since we are at the stairs we should probably use them.
4 sets of 15 merkins at the edge of the school the back down
Partner plank slaps while we wait for the six
Mosey back to the cars. Since we have 3 minutes to spare we did another round of 3-6-9
Not sure the PAX like ending with that. I will not take credit for the 3-6-9 workout. It was a Spartan WOD, however we only did 2 of the 6 sets. The PAX was a little quite this morning. Everyone must of had a long weekend. Turtle keep talking about wanting to sleep in and asking if we can start at 7:00 tomorrow. Crash Davis and Shampoodle are getting past the early stages of working out. Pretty soon they will be tip top shape. Frack is stepping up to lead tomorrow’s holiday bonus workout.
Short Circuit, thank you for taking us out.
Joe Davis Run -January 9th.
Commitment Convergence- Our site – January 16 Convergence – AG Middle School – January 1 (lead by OBT & Dredd)
Spartan Race Dates April 9th ( Concord- Sprint race 3-5 miles) Aug 6 (Asheville- Super 8-10 miles) We will have a team name shortly and we will post
Pax of 16 had the pleasure of the 15 minutes gauntlet.
Warm up lead by Short Circuit.
SSH X 25
IW x 25
Merkin x 10
Plank Jack x 15
Mosey to side of school to do People’s Chair while we wait for Force Out who went to Marvin. Rookie!
Left foot up then right
Jabs
Shoulder press
Mosey to back of school for the main event. 15 minutes of hardcore work.
50 step ups
10 burpees
50 merkins
10 burpees
50 jump squats
10 burpees
50 MTC
10 burpees
50 LBC
10 burpees
50 dips
10 burpees
50 CDD
When we finished it was a round of suicides with 5 merkins at each stop
Mosey to the other side of the bus lot.
LBC X 20
Bicycle X 20
Hammer x 20
Run up the stairs to the corner of the school 5 merkins then back. Rinse and repeat 6 or 8 times
Run up the stairs to the corner of the school 10 jump lunges back. Rinse and repeat 4 or 6 times
Run to front of school for rocker hoppers on the bench while we wait for the six.
Jail break back to parking lot for 1:30 minutes of more Mary.
Protractor
American Hammer
Wow what a workout. The saying build it and they will come is really true. We have grown in such a short period of time to 16 guys. It has been an incredible experience to see this. Can’t wait to see who will set up to lead next. Thank you Short Circuit for leading the warm up.
I did hear some groans from the pax today, not sure it was the workout was hard or they didn’t like it.
Frack crushed the jail break. I guess the leg is feeling good.
I love to see the new guys getting better like Shop Dog, T Ball, Turtle. For the newer guys keep coming and you will see how quick things change. Don’t get give up!
My fellow leaders, Transporter and Doc McStuffins thank you for being such a great example of hard work, character, and friendship.
Thank you for taking us out Shop Dog
Announcement: Saturday competition with Outland for most people. Loser gets 100 burpees.
The warm up
SSH x 30
MTC x 30
LBC x 30
Plank x 20
High Knees – Backwards run
Butt Kicks – Backwards run
Bear Crawl – Backwards run
Crab Walk – Backwards run
Inch Worm – Backwards run
Let the real work begin. The Thang
H.I.I.T – Tabata workout. ever 45 second on 15 second to rotate
LBC
Modified Plank
Plank Jack
Rinse and repeat 1 – 8
Protractor – everyone around the circle calls our a degree
Side LBC x 15 L x R
Mosey to the hill
Hill Repeats for 3 minutes
Run hill backwards then regular down x 5
That’s a wrap.
Just a short time ago Transporter and I launched the Flash site and to see what it has grown to in such a short period of time has been amazing. We are both very honored to have the opportunity to lead you all in improving our fitness levels and friendships within the community.
It appears the PAX doesn’t like to run as much as I do. The Tabata workout was a big hit today. I am sure that in the future there will be a 75% running workout. Fire Cat and Shampoodle welcome to the group.
Friday workout at CMS. It looks like this might stick.
Short Circuit – thank you for taking us out.
Warm Up
43 SSH
33 Mountain climbers
24 IW
12 Merkins
22 LBC
Moleskin
Mosey on over to school square for as quick peoples chair with some air presses then to start 3 rounds of Burbee box jumps in sets of 10 with a peoples chair for rest and relation:)
Mosey over to the rock pile with a quick stop to do a couple more buries and a little mixed in ab work
Grab a Friend and do a round of 7 presses at the top and 1 Burbee at the bottom while adding a burbee after each round of 7 shoulder presses at the top till both top and bottom added to 14
Mosey over to the school benches with protractor abs on the way, grab a bench 15 dips, 15 Derkins and 15 Low Slow squats (x3)
Running close on time but haul tail back to the front of the school with a quick round of american hammer before a solid jail break to the cars
Overall, brisk morning with a crazy crew that just wants to challenge each other to be better than we were before we left our fartsacks at 450 that morning. The Q couldn’t count this morning so YHC just finished the warm up at random numbers to keep the pax guessing till the beatings commenced.
The Warm Up
Mosey over to the from of the school for some covering
SSH x 25
Merkin x 15
MTC x 25
LBC x 25
Plank Jack x 25
SSH x 25
The Thang
Venture out in the rain to do an Indian run around the bus parking lot then back to the covered area for partner work.
175 Merkins team total rinse and repeat until 175 is completed (2 times each)
P1 run 200m around parking lot
P2 Merkin
Peoples Chair
Jabs x 20
200 LBC Team total rinse and repeat until 200 is completed (2 time each)
P1 run 200m around parking lot
P2 LBC
Plank
Bicycle x 20
Hammer x 20
100 squats team total, rinse and repeat until 100 is completed (1 time each)
P1 run 200m around parking lot
P2 Squat
Peoples chair w/ shoulder press
100 CDD team total, rinse and repeat until 100 is completed (1 time each)
Plank
Mary
Plank Jack x 20
LBC x 20
Hammer x 20
Heals to Heaven x 20
Jail break back to the cars.
It was great to see so many guys out on a rainy Monday morning. The new site makes it easy for the Lawson crew. With all the rain we didn’t get a chance to explore much of the campus, looking forward to next Monday.
McStuffins is a beast. I was doing everything I could do to keep up with him. He is right up there with Ice9 fitness. He was crushing the Q on the 200m runs. The guy that was not far behind was Short Circuit. I keep saying if someone goes to F3 3 times a week you will see big gains. He is living proof of that. I am still getting to know the rest of the guys however I can tell there are some of them that are really pushing them selves like T-Ball, Turtle, Legal Zoom and Popeye. Almost forget to mention it was good to see Turtle, dad of one of my daughters BF. Frack and Transformers are great leaders to have in the group. They both work very hard and help motivate the pax. I must say point out that I saw T-Ball wear a Michigan St. shirt one week then a Michigan the next. That just doesn’t seem right, maybe a little confused. Either way I am not a fan of either team being that I am a BUCKEYE!
Thank you Transformer for taking us out.