17 PAX posted in the gloom for glorious
The work went like this:
COP
40 SSH IC
30 Mountain Climbers IC
15 Merkens IC
30 Imperial Walkers IC
20 Squats IC
Mosey around the left side of the school stopped at one of the lights did 5 Merkens, sprint to second light did 10 Merkens, sprint to next light and did 15 Merkens, plank it out waiting on the PAX, did it on reverse, starting with 15, 10 and 5 Merkens at each light, repeated again this time doing 5 diamond merkens at first light, 10 diamond merkens at second light and 15 diamond merkens at the third light.
Mosey to the back of the school, started at first light did 5 wide arm merkens, sprinted to second light 10 wide arm merkens, sprinted to the third light and did 15 wide arm merkens, planked it out waiting on the PAX.
Mosey to the alley on the back of the school and did some wall work:
Planked it out with head close to wall for a 5 position move: 1 hand on the wall, 2 other hand on the wall, 3 bring first hand down back to the ground, 4 other hand to the ground and 5 do a merken, we did this IC x 10.
Then we turned around with feet facing the wall and did 10 donkey kicks each of the followed by a merken IC x 10
Peoples Chair for air presses 30 IC.
Mosey to the cafeteria of the middle school, grabbed a bench and did:
20 Step ups, 20 Derkens and 20 dips on your own then ran a lap around the track.
Did some SSH while waiting on the PAX.
15 Step Ups, 15 Derkens and 15 Dips on your own then ran a lap around the track.
Did some more SSH while waiting on the PAX.
Then we did some Mary and Mosey to the parking lot for COT.
The Moleskin:
Thank you again for the opportunity to lead this group and I look forward to meet you again in the gloom. I am sorry we have some casualties on the stairs leading to the first part of the workout but I am glad was nothing serious.
14 PAX showed up this morning for a workout, before we started Snowflake told us that a few days ago was the two year anniversary of Commitment, and recently was YHC one year anniversary with F3. Thank you Snowflake and Ice9 for bringing F3 to Union County, and Thank you again to Ice9 for EH me into F3.
The work went like this:
COP
40 SSH IC
30 Mountain Climbers IC
10 Plank Jacks
10 Merkens IC
10 6 inches Plank Jack
20 Imperial Walkers IC
20 Squats IC
30 LBC IC
Mosey around the school to the first court yard:
20 Step ups
20 Derkins
20 Dips
15 Step Ups
15 Derkens
15 Dips
Mosey to the Bottom of the steps behind the school and did Seven’s, starting with 1 Burpee at the bottom and 6 Derkens at the top, working or way up to 6 Burpees at the bottom and 1 Derken at the top.
Mosey to the snack shack and grabbed some wall, did air presses IC x 30, then 20 donkey kicks IC, then did some plank work using the wall, not sure how many reps, since YHC was keeping the cadence and the crowd grew quieter and quieter until nobody was longer counting, I think this move was a little more challenging that they were expecting.
Mosey to the small wall in from of the shack and did over the wall burpees, burp on one side jump over the wall burpee on the other side= 1 rep, did 10 reps, then did some Mary while waiting on the PAX to finish.
Mosey to the track, sprint to the opposite goal did 10 Burpees and then sprinted back to the first goal, the moved to the field for some frisbee fun.
Divided into 2 groups, one person would start on plank position with both feet on frisbee and use arms to move forward while rest of the group would do 10 Merkens then catch up to the first guy and switch, at every switch the PAX would do 10 Merkens and continue to do this all they way to the opposite goal, then Frack had the diabolical suggestion of tracking back to the first goal by doing hair burners.
Mosey to the rock pile and grabbed a friend:
10 Curl Ups IC
10 Shoulder Press IC
20 SSH IC
10 Curl Ups IC
10 Shoulder Press IC
20 SSH
5 Curl Ups IC
5 Shoulder Press IC
20 Elbow Plank Jacks
Finished with:
10 LBC
10 Flutter
10 Heals to heaven
Mosey to the front of the school for COT
Moleskin:
Really enjoyed leading today, didn’t hear any mumble chatter throughout the workout which tells me was a good one.
What a great group of men, It is amazing the progress that I have seen in every one of this guys over the past year, getting stronger and faster #FlyOrFight
Announcements:
Sanctuary every Monday 7:30 pm at Brooklyn Pizza Parlor in Wesley Chapel, Third F, Pizza and Beer.
6 men, decided to leave the fart sac and posted this morning at Commitment. I was surprised by the low number and absence of many of the regulars, some mumble chatter I heard that many are hesitant to post when I am Qing, not sure why is that, maybe because my workouts are boring?, not challenging enough?, or too challenging for some folks?, the thing is that every time I Q I always want to get the most out of everyone in the group, from the fittest men to the guy that just started, with that being said I also always make sure nobody gets dropped. You can always “modified as needed” and no body will judge you if you are the last of the pack, or modifying the exercises (Unless you modified/half rep every single one and then brag that you beat everybody else). Anyway….feed back is always welcome to make my workouts a more pleasant and rewarding experience.
The work went like this:
COP
30 SSH IC
20 Merkins IC
30 Mountain Climbers IC
30 Imperial Walkers IC
30 LBC IC
20 Squats IC
Mosey around the parking lot to the right of the school and then back to the front, stopped at my car, got 2 100 pound loaded sleds. Divided in two groups of 3 men.
First round , while 1 PAX dragged the sled the other 2 did 10 hand release Merkens and ran to catch up the sled guy and swap, repeating until completing 2 laps around the parking lot at the front of the school.
Second round, same thing but replacing the Merkens for 5 Burpees until completing two laps.
Mosey to the back of the school, cross the bridge doing lunge walks, Mosey to the Track, ran around the track and did 4 sets of 15 Merkens at equally distanced spots, finished at the staring point with 10 Burpees.
Mosey to the short wall and did:
30 Dips IC
10 Derkens
Step ups with a high knee at the top IC 20 each leg
30 Dips IC
5 Merkens
One legged Squats with one foot on the wall IC 10 each leg.
Mosey to the Hill behind the school:
Started at the bottom, run to the top do 5 Hand release Merkens, run down hill, and run backwards back to the top do 4 HR Merkens, repeating to work until one HR Merken is done.
Mosey to the front of the school for some more sled fun.
Two groups again, 1 PAX at each end of the parking lot are doing an exercise while the other PAX is dragging the sled from one end to the other then swapping with one partner. Exercises were Carolina Dry Docks, American Hammer and Merkens.
Mosey to the short well at the front of the school:
30 DIPS IC
20 DIPS IC
10 DIPS IC
5 DIPS IC
………….and done!
Moleskin:
Thank you again for letting me lead, everyone got a good workout , what a great way to start the weekend.
I was very impressed with Maple Syrup, he was flying with that sled, I think must be all the practice since I don’t think he has missed a single one of my sled appearances. Bottle Cap was pushing hard today I heard him yelled a few times. Birthday boy Popeye was a beast with the sleds as always, at one point he said “I feel bad for Hollywood he is pulling his body weight on those sleds” and I reply “I don’t feel bad he is moving faster than any of us” definitely the sled didn’t slow him down much. And what to say about Argonaut, he is becoming a regular at Commitment, the man is a beast and his Qs are fierce, happy to have him around.
Announcements:
Ragnar needs a few men to fill some spots, if interested reach out to JRR Tolkien, we can put you in contact with him if needed. From our side of the woods Transporter, Dasher and myself are running it, we are looking forward to it and would be awesome if some of the UC guys fill the available spots.
Ended with 38 Burpees in honor of Popeye’s B-Day.
Thank you Bottle Cap for Taking us out.
10 brave men got out of the fart sac this morning to get stronger.
The work went like this:
COP
30 SSH IC
15 Merkins IC
30 Mountain Climbers IC
30 Imperial Walkers IC
30 LBC IC
Mosey around the media at the front of the school. This time we stayed right at the front of the school for some sled work. We divided in two teams per sled of five. Sleds were loaded with 100 pounds.
First round 2 loops around the media, first guy started running/walking dragging the sled and the rest did 10 Merkins the ran to catch up with the sled guy and flip, repeat until the sled was dragged twice around the media.
Second round repeated the two loops but this time doing 15 Carolina Dry Docks.
Third round, two loops again but this time PAX did 5 Diamond Merkins before swapping.
Put the sleds away, partnered up in teams of 2, grabbed one 50 pound bag per team. Partner 1 ran with sand bag, partner 2 mosey with partner, never dropping the sand bag, at the first stop we did 20 Squats IC, switch sand bag carriers and resume mosey, second stop 20 Squats IC the switched again, Mosey again then 20 Alternating lunges IC switched carriers, mosey again 20 more alternating Lunges IC.
Mosey to the hill behind the baseball field, dropped the sand bags at the top of the hill, mosey to the bottom of the hill.
First exercise 100 Merkins per team, while partner one stays at the bottom of the hill partner two ran to the top and back to the bottom, the swap.
Second exercise 50 diamond merkins per team, Partner one stayed at the bottom while partner two ran to the top of the hill and did one sand bag burpee, then ran to the bottom and switch.
Grab bags and continue mosey to the hill behind the high school, lined up at the bottom of the hill with the sand bags and took turns doing bear crawls to the top of the hill and back down dragging the sand bag while partner two did some burpees.
Mosey with our sand bags back to the front of the school.
Did some Mary and then done
Moleskin:
Thank you for the opportunity to lead this great group of men, everyone worked out hard and walked away a little better than they were, what doesn’t kill you makes you stronger they said.
12 men, got out of the fart sac and posted on this humid summer morning. We had one FNG, and I asked not to decide on coming back based on todays workout.
The work went like this:
COP
50 SSH IC
5 Burpees on your own
30 Imperial Walkers IC
30 Mountain Climbers IC
30 LBC IC
5 Burpees on your own
20 Squats IC
10 Merkins IC
Mosey to the end of the parking lot where I had a surprise for the PAX, my two mighty sleds where locked and loaded with a 115 pounds of weight, we divided the PAX in 2 groups, while one guy pulled the sled the others were doing 10 Merkins, then trying to catch up to the guy with the sled and switch, until completing 2 loops, then repeated but this time doing 5 burpees, and the last round with the sleds required 10 Carolina Dry docks before catching up to the sled guy to switch.
Mosey to the second atrium with the benches, 20 box jumps, 20 jerkins and 20 tricep dips on your own, then plank while waiting for the PAX to finish, second round 15 box jumps, 15 Derkins and 15 Dips, did some plank work while waiting on the PAX.
Mosey to my car for the second surprise…..Sand Bags, partnered up, partner one ran with the sand bag then switch half way to the football field, lined up on the centre of the field, partner 1 did bear crawls dragging a sand bag to the side line while partner 2 was doing merkins continuously on the side line until partner one meet him there and then swapped, second round was reverse bear crawl with the sand bag while the other partner did some more merkins.
Circled up and did some Jack Webs, before starting we set up some guide lines, specifically I mentioned if you are planning on taking the cadence from the Q make sure you are doing full reps specially with the merkins, we started with 1 merkin and 4 air presses working our way up to 10 merkins and 40 air presses.
Mosey with our sand bags back to starting point, then jail break to the front of the school.
Moleskin:
Again was a pleasure to lead this group of men, everyone work very hard, I have to admit that this workout was a little vicious, didn’t hear much talking, just heavy breathing from the PAX.
Announcements:
Spartan Race in 2 weekends in Asheville.
Thank you Snowflake for taking us out.
Afterwards went to Chick Fil A for some Coffeteria/Second F.
13 PAX posted at Dromedary for a nice workout
COP
30 SSH IC
20 Merkins IC
30 Mountain Climbers IC
30 Imperial Walkers IC
Mosey to the hill at the front of the school, started with 11 Merkins at the bottom and 11 at the top working our way down to 1 Merkin. Planked it out when done.
Mosey to the benches at the Cafeteria area then did
20 Box Jumps
20 Derkins
20 Dips
1 Lap around the Football field
SSH while regrouping/recovering
20 Box Jumps
20 Derkins
20 Dips
1 Lap around the football field
SSH while regrouping
20 Box Jumps
10 Diamond Merkins
20 LBC
1 Lap around the Football field
SSH to recover
Did some Bear Crawl, the mosey back to the hill in front of the school where we ran to the bottom of the hill did 5 Burpees then ran backward to the top of the hill and did 5 Burpees, then continued decreasing the number of burpees by one working our way down to 1 burpee.
Mosey back to the parking lot for some Mary
20 American hammer IC
20 LBC IC
20 Bicycle IC
Moleskin:
This was my first Q at Dromedary, which was the AO of my very first F3 workout last October, when I could hardly keep up and was well behind everyone else trying to catch my breath and not throw up.
I think it was a good workout, everyone did great and pushed hard, I tried to keep this guys constantly moving, with active rest in between sets, I hope everybody enjoyed those SSH after the laps. Heard quite a bit of grunting which I take as good feedback.
Announcements:
Old MACDONALD had a farm E-I-E-I-O And on his farm he had a few baby goats, so if any of the the PAX’s boys and girls want to go see them, hold them and play with them get in contact with him, I took my daughter last weekend and she loved it.
Thank you Money Ball for taking us out.
9 PAX Joined me for a last minute workout at Cuthbertson Middle this morning:
It went like this:
COP
SSH IC x 40
Imperial Walker IC x 30
Merkins IC x 30 (We were gonna do 20 but Ice requested an extra 10)
Mountain Climber IC x 30
Plank Jacks IC x 30
Mosey and ran a loop around the media at the front of the school.
Gathered at the hill to the end of the parking lot and did Stairway to Seven, starting with 1 Jump squat at the bottom and 1 Merkin at the top of the hill working all the way up to Seven.
Did some triceps dips while waiting for the group to finish, did some plank work as well.
Mosey closer to the school for some gear workout using a Fight gone bad style, I decided to make a scaled/modified/gearless version for every exercise for the PAX that don’t feel comfortable yet with the weights.
We had five stations, they were:
1. Wall balls, scaled move Deep Squat.
2. Burpees with 50# sound bag to overhead, scaled move regular burpees.
3. LBC.
4. KB Swing weights available 30, 35 and 53 pounds, Scaled move 25# Plate swing.
5. OH KB 35 pounds alternating Lunges. Scaled move regular lunges.
On each station we went all out for 1 minute, at the minute mark switched to the next station with no break in between until completing all 5 stations, then 1 minute recovery for all except Ice who was doing LBCs, Bicycle and other moves, then started over, we did this circuit 4 times.
I think everyone got a good workout, maybe even Ice, who never ceases to impress me, as Im trying to keep up with him, or catch up to him at times and I am feeling great and proud about myself that I am almost able to match his speed and strength he tells me “I think I may be fighting a little pneumonia right now” #MoralKiller
I feel everyone got a good workout regardless if doing the full gear or modified workouts, and we talked about repeating this type of workout this coming Thursday as long as the weather holds up.
Hope to see you all back in the gloom tomorrow at Dromedary.
21 men, made it out on this beautiful morning.
OBT joined us and talked about the F3 5 year anniversary party coming on March 5th, and encourage everyone to attend and bring their Ms.
The work went like this:
COP
40 SSH IC
40 Mountain Climbers IC
40 Squats IC
20 Merkins IC
Mosey over to the hill, started at the bottom of the hill and did stairway to Seven.
Starting with one Burpee at the bottom of the hill and one jumps squat at the top of the hill working our way up to seven burpees and seven jump squats.
After this OBT left to go to “Outback”, didn’t know they opened this early on Saturdays, love their Ahi Tuna but stay away from the blooming onion or whatever is called, that thing is nasty.
Mosey to the bridge, bear walk across the bridge.
Went to the retaining in front of the concession stand and did 20 tricep dips and 10 Derkins, rinsed and repeated.
Mosey to the track for some ring of fire.
Started at entrance, sprinted to the other side of the track and did:
15 Merkins
20 Crab Crunches? not sure about the name
20 Squats
Sprinted back to starting point and did:
10 Diamond Push ups (This is when I realised those dips and derkins were not such a good idea)
20 alternating lunges
30 LBCs
Sprinted back to the other side of the track and did:
10 wide arm push ups
20 reverse lunges
30 LBCs
Sprinted back to the entrance.
Regrouped and mosey to the bridge, lunge walked across the bridge.
Mosey to the rock pile, grabbed a friend:
20 Bicep Curls IC
20 Tricep overhead extension IC
Rinsed and repeated.
Put friends away and did some Jack Webbs
Starting with 1 Merkin and 4 Air presses working our way up to 10 Merkins and 40 air presses.
Mosey to the front of the school.
Grabbed some bench and did:
30 Dips IC
15 Derkins IC
20 Dips IC
10 Derkins IC
Circled up and did:
30 LBCs
20 American Hammers
Then Transporter had the brilliant idea of doing plank work, moving from regular plank to 6 inches while playing “Roxanne” by Sting on his phone, so every time Sting says Roxanne you move from regular plank to 6 inches or vice versa for the length of the song.
And for the grand finale we did Burpees:
1 Burpee IC, yes just one since sadly we ran out of time, the PAX were very disappointed about this, many felt robbed of their burpee quote.
Moleskin
I love working out with this group of men, everyone pushed extra hard today and did their best, can see huge gains on the regular posters, getting faster and stronger. Nice to see new guys starting to post regularly.
Announcements:
Convergence next Saturday DaVinci coming to Commitment.
Make an effort to go to the F3 5 year party, follow the link:
https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T
No help needed for Plan B this weekend, Jim (Posse’s friend) will start chemo soon, continue prayers.
Dirty Bird’s mom still in the hospital, he is by her bedside, continue prayers.
April 9th Spartan sprint, sign up under F3 Warriors.
Prayers needed for Shop Dog’s friend’s 9 year old daughter who is under treatment for cancer, they are doing a 24 hours of booty bicycle ride in uptown to race money for cancer treatments.
Thank you Transporter for taking us out.
Afterwards more than half of the PAX went to Chick Fil A for some Coffeteria/F2.
11 PAX posted in the Gloom on this glorious winter morning at AO Impromptu for a beat down.
It went like this:
COP
50 SSH IC
20 Merkins IC
40 Imperial Walkers IC
30 Mountain Climbers IC
The Thang:
Mosey to the media in front of the school, run to the first light and did 1 rep of an exercise, second light 2 reps adding a rep at each light finishing at the last light with 7 reps, then sprinted back around the media to the starting point. Exercises were:
First set: Merkins.
Second set: Jumping Squats.
Third set: Burpees.
Mosey to the benches at school entrance for:
20 Incline Merkins IC
15 Decline Merkins IC
30 Triceps Dips IC
Mosey to the bus lot, grab a friend:
30 Biceps curl IC
30 Squats IC
20 Biceps curl IC
20 Squats
Mosey back to the front of the school and did 40 Dips IC.
Sprinted to parking lot and did 40 LBCs.
Moleskin
As always it was great to lead this group of great guys this morning.
On the sprint back to the parking lot YHC was second to Transporter when suddenly heard somebody sprinted pass everyone to catch up to me and it was Popeye, that guy is getting fast!, I think if the sprint was just a little longer he would have gotten to the parking lot first.
Everyone pushed really hard, very proud to be part of this group.
Announcements:
Union county convergence tomorrow FYC and Double E on Q.
Spartan free workout this Sunday morning at 9 am at Harris YMCA.
Thank you Transporter for taking us out.
8 PAX posted in the flooded Gloom of Cuthbertson Middle School today for a relentless beat down. Since it was raining pretty hard we immediately Mosey to the covered area at the entrance of the school
The warm up:
COP
50 SSH IC
50 Mountain Climbers IC
50 Imperial Walkers IC
20 Merkins IC
30 LBC
30 Squats IC
The Thang:
On your own:
10 Burpees
10 Box Jumps
10 Derkins
10 Dips
Then:
15 Burpees
15 Box jumps
15 Derkins
15 Dips
Modified Ring of Fire:
Run 1 loop around the media at the from of the school, gather back at the entrance for:
15 Merkins IC
30 LBC IC
30 Dips IC
30 SSH to recover
Then run another loop and gather back at entrance for:
15 Carolina Dry docks
30 Bicycle
20 Dips
30 SSH to recover
Then run a third loop and gather once again for:
10 Diamond Push Ups
20 Flutters
15 Dips
30 SSH to recover
Mosey to grass area next to school entrance.
Then did some Jack Webbs, started as usual with 1 Merkin and 4 shoulder presses working our way up to 10 Merkins and 40 Shoulder presses.
Mosey back to school entrance for:
50 SSH
40 Imperial walkers
30 LBC
Moleskin
Most of the PAX brought their finest rain gear to stay dry, which ended up on the ground at the school entrance rather fast since they started getting overheated. I have to admit that I pushed this guys pretty hard today and everybody pushed through it and did their best, I can definitely see gains, all this guys are frequent posters and it shows.
Announcements:
Encourage everyone to sign up for the Joe Davis Run, this will be a huge F3 gathering that helps a great cause.
Thank you Popeye for taking us out.