21 Brave men got up this morning to see if there would be a fun run challenge between Alf and Radar who boasted that he would stack his best time up to Alf’s any day. With Radar apparently having one too many Diet Cokes the Pax took off in disappointment.
The Thang: Mosey a short distance for the warm up in the parking beside the theatre.
SSH x 20
Merkins x 15
IW x 20
Hold plank for two minutes with good form.
Mosey over to the parking lot across the street where Wells Fargo is situated. The Pax was asked to line up facing the retaining wall and pick a size of the wall that was challenging.
First round: Wall jumps x 10; Squats x 15; Merkins x 20 run around Wells Fargo. Plank when you are done. Elbow plank, right leg high, left leg high, regular plank, right leg high, left leg high. Pax were asked for ten count after each leg.
Second round: Repto and plank at the end.
Mosey to the top of the Murderhorn. Plank until the six arrives with wide arm Merkins x 10 thrown in. Mosey to the bottom of the Murderhorn and then back up to the rock pile in front of the swim clubhouse. Pick a challenging rock. Directions were to do an exercise at each station with the first station being the rock pile, second station the bottom of the Murderhorn and the last station the first light post going up the Murderhorn. Return to base after you complete all three.
First round: curls x 25; LBC x 25; hand release Merkins x 25.
Second round: press ups x 25; flutter x 25; diamond merkins x 25.
Throw your rock back where you found #leaveitasyoufoundit.
AYG to the first lamp post going back to the AO. Plank until the six gets there. Dolly x 20
AYG to the second lamp post. Russian twist x 21
AYG to third lamp post. Heels to Heaven x 15
Mosey across the street to the AO for triple nickel on the hill by the movie theatre. Jump squats at the top and hand release merkins at the bottom.
Done.
Moleskin: There was a lot of dodging cars out there today. Almost a Frogger situation. It was certainly the busiest I have seen the Murderhorn with traffic. We covered a lot of ground outside the perimeter today. Everyone did great getting around and helping out one another.
Bulldog, Spackler, Alf and Teddy were always out front. I guess that new diet is paying off Spackler. #BRRready.
It is always great leading and trying to come up with challenging ways to push the Pax. It gets harder each time because we have so many great guys that are in shape and getting in shape.
Announcements:
Let Turkey Leg know if you are interested in the BRR.
Fight club starts this Saturday at the Vine at 8:00.
The clock read 7:00am and YHC barely made it to the AO before the bell sounded. A little ice on the windshield slowed me down so I apologize to the site Qs for the tardiness. A quick glance to make sure we did not have any FNGs and luck would have it only grizzled veterans. The request of getting somewhere between two and three miles was the standard set and with that in mind off we went.
The Thang:
Warm up: SSH x20; IW x20; Slow merkin x20; Christian Lattner with Peter Parker x10
Mosey to the hill by the soft ball hill doing high knees and butt kickers along the way.
In honor of my father’s sixty ninth birthday most of the exercises were called in multiples of sixty nine.
Partner up and as a team complete a total of 138 merkins while partner one runs to the bottom of the hill and back up.
Next exercise is find a big rock for you and your partner for catch me if you can. Run around the perimeter of the soft ball field. First exercise is five jump squats; Second round is six jump lunges; Third round is five squats.
Mosey to the shelter for some fun exercises.
First round is 138 combined with jump ups/step ups; inclined merkins; dips.
Second round 69 inclined diamond merkins; one leg squats standing on the picnic bench; decline merkins.
Mosey to the soccer field for AYG x 10 partner sprints.
Mosey to the main road for AO. Three rounds stopping at each speed bump. First round five merkins; Second round CDD x 5; Third round jump squat x 5.
Walk over/Mosey over to the parking lot for several round of Mary. First round the partner runs to the first light post while the other partner does 69 of the called exercise.
Round one Russian Twist; Round two flutter/dolly combo; Round three flutter iso using only one leg at a time; Round four windshield.
Hold plank for the last two minutes so we can all extend our life expectancy.
Moleskin:
This was my first time leading at #F3TheRock. It was great. A lot of area to use and take advantage of. Thanks for allowing me to lead. I know some feelings got hurt #F3Day Zero but nothing but love for everyone. A little back and forth is always fun. It is great seeing everyone every Saturday and friendly competition is great.
Everyone worked hard and pushed themselves at each station. One of the great things about F3 is there is always guys out to encourage each other and take care of the Pax.
I feel lucky getting to lead today on my father’s sixty ninth birthday. He is having some health problems and I look forward to telling him today that the exercises were in his honor.
Announcements:
Sign up for the Joe Davis. The link is in the weekly email.
Sign up for the Unbroken movie on January 10th.
Convergence this Wednesday December 31st at 6:00 at the Maul site (Stonecrest) shopping center by the theatre.
Convergence next Saturday for everyone except #F3DayZero at #F3Ascent. Bring out an FNG to get the New Year started off right.
That is all. Have a great Day!
Nine strong reindeer got up early on Christmas Eve, Eve for a little romp around the bull ring. Despite the early mist and chilly start the bell sounded at 5:15am. Everyone in sleeves except Strange Brew. It needs to be below freezing for sleeves. The rest of us are weak.
The Thang:
Warm up mile at fellowship pace to the entrance of the bull ring. Six exercises: heels up with heels pointed in, out and straight; toes up with toes pointed in, out and straight; butt kickers; high knees; bounding; and skips (I know they are not skips but they do feel like it).
The assignment was given. Run 400m, or half way around the bull ring, at your mile pace and then do a jog recovery for 400m. Repeto for two rounds then run back to the six to regroup after the end of two rounds. The Pax did a total of nine rounds and covered exactly six miles give or take.
Moleskin:
It was great leading out there today. The Pax pretty much lead themselves with Brat’s instructions. It was great seeing Drop Thrill as he literally dropped in for half a round until he pulled off the exit. Maybe next time you will join us. We never leave anyone behind unless they get lost #milerepeats.
I felt like the group was flying out there today. It must be the Christmas excitment. Teddy was charging every split. Haggis and Honey Bee were right behind Teddy. Running solid 1:19 splits each time and never complaining about it. Well maybe a little.
Soft Pretzel was looking impressive for taking so much time off from running since PRing his half marathon at Thunder Road. He is now cramming for the Joe Davis. Watch out! Outback looks like he is rounding back into form and his calves are no longer hurting. He was always close behind.
Abacus continues to show why he is the favorite going into the Joe Davis between the Chepuel brothers. I would lay money down that Chelms is going down. Strange Brew sets his pace and hits his marks everytime. Looking forward to seeing his brother out here next week. He says his brother is faster but I don’t believe it. Wingman has set a great foundation to PR his upcoming half marathon in January. His wife better be worried.
Great job men and it is a pleasure to run with you and beside you. Have a great holiday and everyone be safe!
Five brave men showed up at 5:15 for the launch of swift. Despite the wind and the cold off we went. Honey Bee and Out Cold off of their top ten performances at the Thunder Road decided to do the one mile warmup with us before returning to Bagpipe. That left us with three.
TheThang:
Warm up: Calf raises, hell raises, butt kickers, high knees, skipping that is not skipping and bounders.
Instructions were given to run at your 10K pace in preparation for the Joe Davis Memorial race in January. Return to the six after each segment.
We did a pyramid starting with two laps equaling one mile around the bull ring followed by one minute of rest.
One lap around the bull ring resting forty five seconds.
Half a lap around the bull ring resting thirty seconds followed by another half lap returning to our starting point.
Last part of the circuit was a quarter lap around the bull ring resting fifteen seconds between segments. Complete this until we return to the starting point.
Rest forty five seconds and work our way back to the top starting with half the bull ring all the way back to two laps around the bull ring.
A total of over six miles by all with warm up and circuit work.
Moleskin:
It was chilly out there today with the wind. It took a while to warm up but once we did the Pax were flying. Madame and Wingman were working hard pushing through every segment. Wingman is preparing for his half marathon in January and he looks in top form. Madame continues to get faster and faster each week. He will be a beast come mud run time.
Great work by everyone and I appreciate the opportunity to be a guest Q at swift.
Announcements:
Last week of sole redemption.
Sign up for the F3 Christmas party.
Sign up for the Joe Davis Memorial race. Check the website.
Twenty two brave men decided to come out and enjoy the last few days of a warm fall morning and the opportunity to wear short sleeves. We know that some of the Pax will continue to wear short sleeves i.e. TR but the sane ones will take more precautions come Friday when the cold hits.
The disclaimer was made and off we went to the parking lot between the movie theatre and Jersey Mikes.
The Thang:
Warm Up:
SSH x 20
Burpees OYO x 5
IW x 20
Burpees OYO x 5
10 regular merkins/10 wide arm merkins
Mosey to the corner of Elm and Ballantyne Commons in the parking lot next to Wells Fargo. Set of three exercises increasing after each round with three rounds total. The idea was to pick a piece of wall that challenged you. You had the option of step up, jump up or climb up. Most Pax selected the step up.
Round 1:
Merkins x 10
Jump up x 5
One leg squat x 5 each leg
Run around Wells Fargo
Hold plank with variation till the six comes in.
Round 2:
Merkins x 20
Jump up x 10
One leg squat x 10 each leg
Run around Wells Fargo
Hold plank with variation till the six comes in.
Round 3:
Merkins x 30
Jump up x 15
One leg squat x 15 each leg
Hold plank with variation till the six comes in.
Mosey back to the back of the theatre. Plank until the six arrives.
Round 1:
Donkey kicks x 10 hold your feet on the wall when you finish. Go into balls to the wall for a ten count. People’s chair with air presses x 20. Alternate right/left leg high.
Round 2:
Donkey kicks x 15 hold your feet on the wall when you finish. Go into balls to the wall for a ten count. People’s chair with air presses x 30. Alternate right/left leg high.
Mosey to the hill in the side parking lot of the theatre. Fives were called but that was obviously wrong once the instructions were given. Thankfully TR pointed out my error.
Round 1:
Run up to the top of the hill for five burpees and back down for one squat all the way through till one burpee and five squats. Plank at the end.
Round 2:
Run up to the top of the hill for five jump squats and back down for one merkin all the way through till one jump squat and five merkins. Plank at the end.
Circle up for some Mary:
Combination of dolly/flutter called on Q’s count x 20
Hand off to Pax that is called for their called exercise.
Longhaul Russian Twist x 20
Flutie Flakes Heels to heaven x 20
O-fer LBCs x 20
Outback JLo x 20
Duncan Scissor Kick aka the nutcracker named after Mic Check x 20
End with 5 burpees on OYO
Moleskin:
The idea today was to get off campus and look for new obstacles. Most of the Pax opted for the step ups. Next time we will do the climb ups to start getting us ready for Mud Run season. Duncan was impressive on the jump ups. He picked a big wall.
Mic Check was pushing it as always and does a great job of balancing between pushing himself hard and the Pax. The Pax in general did a great job staying together and supporting one another. That is what F3 is all about anyway.
The idea behind having other Pax call out and lead an exercise is preparing them to Q someone in the near future. Many of you have been coming out since the summer and longer and you are ready to lead the Pax. You will be called upon in 2015 so hopefully this is a way to start getting you comfortable with counting in cadence and lead a workout.
I enjoy it as always and you are a great group of men to lead.
Announcements:
Joe Davis Memorial https://joedavisrun.racesonline.com/register
Make sure you donate to the coffeeteria.
Christmas party. Sign up by the 20th. http://f3nation.com/2014/11/07/area51christmasparty/
Gear order needs to be in by the 22nd and 30th respectfully. Get your gear!
Area 51 gear http://f3.mudgear.com/collections/nc-clt-south-area51/products/f3-area-51-winter-pre-order
SOBs gear http://f3.mudgear.com/collections/nc-clt-south-area51/products/f3-sons-of-ballantyne-pre-order
That is all!
Eleven brave men decided to forgo the fartsack and come out for some running. Catch me if you can was promised and delivered. It was a great group of men and many BRR veterans and a few future BRRers.
The Thang: Instructions were given and off we went into the gloom. The Pax did a nice mosey for a mile down to Woodfox to the Rounding Run Rd loop. We did a series of warmup exercises to get our muscles primed for the experience at the corner of Rounding Run Rd.
The Pax was asked to run at their target 10K pace in preparation for the Joe Davis Memorial run. Each Pax as they crossed the finish line of the Rounding Run Rd loop was asked to count the seconds between when they finished and the next Pax came across. Once everyone was through the field was inverted so the Pax that finished last started first. Each Pax after that started based upon how many seconds they finished in front of the next Pax that crossed the line. The idea was to have everyone stagger and then finish at the same time. The penalty for getting passed was five merkins at the end.
We did this loop a total of four times at a timed pace. The last loop you had to add five seconds to your start time based upon how many Pax you passed on the third loop. As I am writing this it sounds confusing but luckily it worked out during the workout.
We did a cool down run around the loop for a total of six times around the loop and then an Indian run back to the launch point.
Moleskin: Great effort out of everyone there today. I felt everyone was giving full effort. It always helps to run as a group and also be able to chase someone. Even the RFYL group was giving us props.
It was nice seeing some of the Pax that has not posted at Fast Twitch lately there today. Hope you keep coming out.
Announcements:
Joe Davis Memorial Run sign up. Please help contribute to the coffeteria as well. https://joedavisrun.racesonline.com/
Don’t forget to sign up for the Area 51 X-mas party. http://f3nation.com/2014/11/07/area51christmasparty/
Thanks Mr. Brady for the take out for remembering our veterans. Thanks for all that have served, are serving and future commitments.
Despite pleas from Spackler to call it off and with the temperature just above forty and wind whipping around five brave souls ignored the fartsack to witness Teddy’s VQ. No need for the disclaimer. Nothing but hard grizzled veterans at #dayzero this morning.
Warm up: Teddy took the first half.
Jog around the track to the basketball court.
SSH x 25
IW x 25
Merkins x 25 (Strong)
Hold plank for Mountain Climber x 25
Mosey to the rock pile for a man size rock. Mosey to the front of the school parking lot.
Instructions were given. 5 burpees; bear crawl three crawls and do a merkin after each crawl to the first light post; lunge walk to the next lamp post where you pick up your rock and clean and lift with your rock x 10; all you got to the end of the parking lot for 15 LBCs; back to the rock for 15 curls; run back to the start.
Rinse and repeat with variations. 10 burpees; bear crawl with merkins; crab walk to the next lamp post; clean and lift x 15; all you got to the end 20 LBCs; run back to the rock for 20 curls; run back to the start.
15 burpees; bear crawl with merkins; squat walk; 20 clean and lifts; 25 LBCs; 25 curls; run back to the start.
Last set. 5 burpees called as fast as you can (as if before we were not going fast), bear crawl with merkins in between; frog jumps to the next lamp post; not sure how many clean and lifts we did here; all you got to 30 LBCs; run back to your rock for curls.
Frasiers turn
Mosey over to bus lot to get out of the wind and some rain. Spackler found a hole while of the rest sucked it up in the elements.
10 donkey kicks hold the last kick on the wall. Balls to the wall for two ten counts.
People’s chair with rock arm presses x 15.
15 donkey kicks hold the last kick on the wall. Balls to the wall for two ten counts.
People’s chair with rock arm presses x 20.
Time for a little mary.
Russian twist x 20
Dolly/flutter combo. Dolly for two count followed by flutter for two count. Slow cadence. This takes coordination and lets just say not everyone has it.
Mosey down to the rock pile to drop off your man size rock. Let me point out that Teddy was such a rock star today and pumped up for his first Q that he broke his man sized rock in half.
Pair up and pick up the largest rock you can find for a game of tag. Partner one walks/runs with his rock while partner two does merkins x 10. Once partner two is done run up and tag their partner so they can flip flop. Run on the track as a team until you reach the retaining wall.
Find the biggest part of the retaining wall and climb to the top x 10. Resume the tag game till you reach the rock pile again.
This time flap jack rocks with the other team and do Carolina dry docks x 10 until you reach the retaining wall.
Find a small part of the wall and do ten jump ups or hop ups. Resume the tag game till you reach the rock pile.
Find a five pound rock and head over to the monkey bars for pull ups with the rock between your feet x 10. Plank when you are done. Right leg high to six inches for ten count.
Round two repeat pull up with rock. Plank to six inches with left leg high for ten count.
Round three pull up with rock x 10. Plank to Christian Laettner with Peter Parker x 10
Round four pull up with rock x 10. Plank to Bobby Hurley (Haze named this one) with Parker Peter x 10.
Mosey to the parking lot for 10 OYO burpees.
Done!
Moleskin:
Great debut by Teddy for his VQ. He brought it hard out of the gate. He was certainly leading from ahead. From talking to him there is plenty more exercises he has in the bank. Get him signed up again soon to lead.
Highlight was hearing that famous sound of someone about to spill their merlot. I will not say names but it was close a couple of times.
Ironhorse continues to show that age is only a number by leading the pax several times during the workout. Haze pushed through some injuries and continued to work hard. Spackler showed and was as entertaining as usual. Make sure you follow his trucks twitter feed @F3BigBlack for anything that is not important.
Announcements:
Sign up for Joe Davis memorial at https://joedavisrun.racesonline.com/
Spring mud run teams are forming fast. It seems the competition will be even stronger than this fall and everyone is getting excited.
Thanks to Ironhorse for taking us out and reminding us to appreciate the rain and each other.
23 men showed up on a crisp fall morning to get some work in. The bell was sounded and off we went. Mosey over to the parking lot in front of the movie theatre and the disclaimer was given.
COP
SSH x 25
IW x 20
Mountain climber x 20. Hold at the end
Christain Lattner with peter parker x 11
Brian Davis with parker peter x 10
Mosey over to Firebirds and Cantina. Partner up. Partner 1 runs to the first island while partner 2 does hand release burpee to a jump up. Stop once the group reaches 20.
Mosey to the fountains. Partner 1 runs around the first set of buildings while partner two does incline merkins to a jump up. Do a total of 50.
Repto except do decline merkins to a total of 50 while partner runs around the first building.
Mosey to a new territory. Stop on the sidewalk on Rea between Chick Fil A and the Learning Store. Set of five with five diamond merkins at the top and five wide arm merkins at the bottom. Watch out for the mud!
Mosey to the parking lot in front of Harris Teeter. Divide up in groups of four for pain stations. Station one supine pullups. Station two bicycle. Station three carolina dry docks. Station four dolly. Do each exercise for one minute. Repto with station one still being supine pullups. Station two LBC. Station three alternating wide arm to short arm merkins. Do five each way. Station four the dying coach roach. Each station for one minute.
Mosey back to the launch site for one minute of mary. Combo the dolly for two count to a bicycle for two count.
Moleskin: Great work out of everyone today. The Pax did a good job staying together and there was never any wait for the six. We tried some new things today and went to some new places in Stonecrest. It is always a challenge to come up with new ways to beatdown the Pax. I enjoy getting the opportunity to lead each time I am asked.
There was some mumble chatter with some of the new exercises but mostly from our head Q. Easily dismissed.
Announcements:
Bring your “mittens” and blankets so you can cuddle after the mud run race if you are on TR’s team. I am sure that Hops is glad he is running with another team this time.
Be at South Charlotte M.S. by 5:15am.
Good luck tomorrow to Semi-Gloss and his wife for their scheduled C-section. Keep them in your prayers.
The Thang:
Eight and a half of the finest in south Charlotte showed up for an adventure and exploration off campus. The disclaimer was given and off we went.
COP in the parking lot closest to the fields.
SSH x 20; IW x 20; Mountain Climber x 20
Indian Run to South Hall neighborhood. Instructions were to run to the third intersection on the right stopping along the way at every intersection on the right of the road to so some merkins. Merkins increased in number at each intersection by ten. A total of one hundred merkins were completed by the time we reached our destination.
Stop at the bottom of Derbyshire Dr. Instructions were given to stop at each lamp post along the way with a total of four lamp post. Complete the called exercise at each post and then plank at the end of the cul de sac.
First round: The squat increasing by ten at each lamp post.
Second round: Returning the way we came: Flutter increasing by ten.
Third round: Hand release merkins increasing by ten for a total one hundred.
Fourth rounnd: Bicycle increasing by ten for a total of one hundred.
Fifth round: Jump squat each touch counts increasing by fives.
Sixth round: Russian twist increasing by ten.
Seventh round: Criss cross get ups no hands. Do three at each post.
Eighth round: Dolly increasing by ten.
Ninth round: Five burpees at each post for a total of twenty.
Tenth round: Repto.
Plank done after each round with right/left hand in the back pocket; J Lo; Peter Parker; Parker Peter; Six inches right/left leg high.
Indian Run back to the school.
Once at the school partner up size does not matter. As a team complete fifty pull ups/fifty jump squats.
Plank to finish.
Moleskin: We did 3.6 miles today with a lot of exercises in between. We did two hundred merkins! Great work out of everyone out there. There was minimal complaints. At some point we lost Donkey Kong as he adhered to the disclaimer of modify as needed. Lobster Roll and Ocho were pushing the pax during each round. Thanks for letting me lead today.
Announcements: Please sign up for tutoring at Matthews Elementary. Contact Frasier or Champagne if you are interested.
Sign up for the Mud Run bus and pay Gummy by today!