With The Rock’s new SF (thanks to Strange Brew for making it) planted, 9….wait 10…no 11….now 12 pax launched another assault at Area 51’s best AO. Thang: Run toward the church, circling back to pick up Hoodie, Runstopper and Sweetness. YHC thought his watch was fast, but no – we just had 3 LIFO recipients this morning. We then continued on to the lot closest to Entrance 4. COP: 33 SSHs 13 H-R Merkins 35 Squats 14 CDDs 23x Freddy Mercury 16 Groiners Lunge walk down hill at entrance 4. Bearcrawl up. Backwards lunge walk down hill. Backwards bearcrawl up. Plankorama. Jog to baseball field and grab a rock. Run to homeplate with rock overhead. Run to 1st base w/rock overhead, 20 overhead presses with rock. Run to 2nd base w/rock overhead, 29 curls Run to 3rd base w/rock overhead, 8 Turkish get-ups with rocks (thanks to Runstopper for the demo) 13 slow squats w/rock Drop rocks. Indian Run to bottom of North Face. Partner up. Run up NF. Partner 1 runs the NF circuit. Partner 2 Jump Squats. Flapjack. Partner 1 runs circuit. Partner 2 – 6 inch leg hold. Flapjack. Partner 1 runs circuit. Partner 2 – Christian Laettner plank. Flapjack. Run around front of church to the gym. People’s Chair with arms out front. 29 overhead press while still in chair. Mosey to turf hill in front of gym. Makthar Ndijaye x 13 while facing downhill Flutter x 13 downhill. Flutter x 13 uphill. LBC x 13 downhill. LBC x 13 uphill. Run back towards launch lot. On entry road – karaoke right 70 yards; karaoke left 70 yards. Jog back to launch lot Dolly x 13 Knee-Up x 8 CCV R x 13; CCV L x 13 COT Ye Olde Moleskine: Started well today even with the triumvirate of LIFO’s. Special welcome to d-Con, our FNG EH’d by Nature Boy. Unfortunately, our FNG laid down in a fireant hill during the Turkish get-ups. Come back nonetheless brother. Thanks again to Runstopper for the Turkish get-up demo – Q was struggling a bit on that one. Strong work by the pax this morning as we made our way around a good bit of The Rock campus. T-claps to our WD Jamboree for running 7-8 miles roundtrip from his home to post. #oldmanstrong The “Royal” reference was due to YHC’s beloved Kansas City Royals’ postseason run. The numbers of exercises in most instances corresponded to uniform #’s of some of my favorite players, present and past. That’s it and that’s all sports fans. Go Royals. Take the Crown!
Not sure if the SF or VSF was planted, but regardless – 28 men set out for another midweek assault at Anvil.
The Thang:
Warmup run down to entrance 3 on Rea Road and over to the lot near NF. Plankorama while waiting on the 6.
COP:
SSH x 30
Rockhopper x 20
Slow Squat x 30
H-R Merkins x 20
Partner up and run to bottom of hill at entrance 4.
Partner 1 – bearcrawl up hill, Partner 2 – knee ups
P2 – bearcrawl up hill, P1 – knee ups
Mosey down
P1 lunge walk up hill, P2 – CDDs
P2 lunge walk up hill, P1 – CDDs
15 hand-slap partner merkins at top
Mosey down
All pax backwards bearcrawl up the hill.
Plankorama
Jog to near baseball field and one partner grabs a rock.
P1 75ish yard AYG run around light pole. P2 overhead press w/rock. Flapjack.
P1 75ish yd AYG run again. P2 hold rock straight out in front at shoulder height. Flapjack.
P1 – 75 yd AYG run. P2 tricep extension w/rock. Flapjack.
Run to picnic tables at/near the concession stand.
11’s: Jump Up’s/Step Ups & Derkins.
Plankorama
Run to starting lot
High Slow Flutter x 13
Russian Twist x 13
CCV R x 13, Flapjack, CCV L x 13
COT
Ye Olde Moleskine:
Good turnout at Anvil. Bunch of the pax doing the pre-KB or 10k swing challenge or some such. Great to have Pele back out after a short hiatus. Prayers for you brother with your dad passing and M’s cancer fight. Some mumblechatter but not as much as normal from the likes of Bananas, Busch, Spackler, etc. Perhaps the workout was sufficiently painful? YHC was fighting a head cold, but hope the pain administered was adequate.
Found out at 3rd F Aftermath that today is Busch’s 39th birthday. Hope he did 39 extra swings. Had I known – we all surely would have done 39 burpees or something to commemorate. You owe us 39 of something Busch!
Good to see Brutus out as well. 4 or 5 posts for him now. Keep coming out. Hacksaw was pushing himself on the runs, too – great job pushing yourself. I can see that former college athlete inside you – keep posting my friend.
As always I count it a privilege to Q the Area51 pax. Great group of men. Thankful to be a part of this.
Solid closing prayer by Young Love.
Announcements:
Saturday 9/20, 1-mile fun run as part of the 7th Annual 5k for Kids Cancer
Already 20 or so of F3 Area51’s HC’d to suit up in their F3 race shirts to lead the participants in some dynamic warmup. It would also be great to have the same strong father figures run with the kids and participants. See http://www.isabellasantosfoundation.com/5k-race-fun-run/ for more info. Contact Honey Bee (jlevins9@hotmail.com).
MudRun registration closes at 5pm TODAY – Still time to sign up.
The VSF was planted, and 17 willing pax embarked on another painful jaunt around The Charge.
The Thang:
Jog to midfield on the PDS gridiron for COP led by Hops.
SSH x 25 IC
MC x 25 IC
Slow Squat x 25 IC
Rockhopper x 25 IC
10 Burpees OYO
Hand off to Dick Clark
People’s Chair – 1 min.
Catch Me If You Can – partner up
partner 1 runs, partner 2 – 15 LBCs – lap 1
partner 2 runs, partner 1 – 15 merkins – lap2
People’s Chair until pax returns, then additional 45 seconds
Jog to car pool lane
Serpentine Bearcrawls through the traffic cones – “Bearcrawl Alley”
Jog to lacross field
Tennis Anyone?
Bag full of numbered tennis balls. Barqs, Hops’ 2.0, pulled one at a time; announced number. One of the pax swats the ball with tennis racket. All pax AYG run to the ball and do aforementioned # of reps of called exercise.
Below is what I can remember of number, exercise and sequence:
13 Makthar Ndijaye’s IC
37 LBCs IC
13 Carolina Dry Docks IC
39 Dolly IC
13 Wide Arms (aka Larry Craigs) IC
11 Diamonds IC
50 second plank, followed by 10 seconds of 6 inches
33 Monkey Humpers (called by Double D’s) IC
54 Jumping Lunges (called by Ichabod) – civilian count
100 Groiners (unsavory final call by Dick Clark) – OYO
Jog back towards launch lot, stopping for another serpentine bear crawl at the Alley
Ye Olde Moleskine:
Was an honor for YHC to co-Q The Charge with Dick Clark. DC & I grew up together in Monticello, IL – have known each other for 40ish years.
Good crew at The Charge. Especially noted John Deere getting after it on the AYG sprints #smokeboots
Shock-o-Bottom clearly has played some tennis
And T-claps to Jamboree for running in 5.0 miles — 10 miles roundtrip!
Not too much mumblechatter from the pax, as if it were possible during the 33 monkey humpers and 100 groiners. Full disclosure – only got to about 70 groiners before DC called the pax to plank.
Solid prayer by Hannibal to take us out.
Announcements:
OBT issued F3Nation wide ALS Ice Bucket Challenge. Turkey Leg did likewise to Area51 pax yesterday at Fast Twitch.
Let Double D’s or John Deere know if you want to Q at The Charge. Step up men! Leadership is what it’s all about.
The VSF was planted as The Rock shovel flag is resting in the currently DR MallCop’s garage.
7 hearty souls launched into the humid gloom for another assault on The Rock; but we finished with 9 pax — Flipper joined us about 5 minutes in, and Dolphin posted a while later as part of a doubledown after Q’ing Stonehenge.
So anyway, here’s more or less what the pax accomplished:
The Thang:
Jog to lot near church gym for COP.
SSH x 25 IC
MC x 25 IC
IW x 25 IC
Groiners x 15 IC
Jog towards kitty litter (aka sand volleyball court), karaoke right, flapjack, karaoke left
At picnic tables – 3 sets of the following
20 jump-ups & 20 derkins
Plankorama
Mosey to pavilion
People’s Chair for a couple minutes
BTW x 3
People’s Chair w/25 overhead presses
Jog to baseball field with high knees & buttkickers on the way
Grab a rock
Mosey to shallow left field
She-Hate-Me (10 minutes) consisting of the following:
H-R Merkin x 13, Knee Up x 13, Overhead Press w/Rock x 13
Redeposit rocks to their resting place
Jog to Entrance 4 hill
Lunge walk down the hill
Backwards lunge walk up the hill
Jog to lot closest to North Face
SSH x 25
CDD x 15
Jog to bottom of North Face
Run up/down NF 3x
Plankorama at top
Bearcrawl the length of the sidewalk
Indian Run back to lot where we did initial COP
6MoM:
Dolly x 20
High Slow Flutter x 13
SSH x 25
Russian Twist x 13
CCV x 13R, Flapjack, CCV x 13L
Jog to starting lot
10 Burpees OYO
COT
Ye Olde Moleskine:
Strong group this morning. Flipper joined us a little late but was getting after it out there this morning. Showed his hate status age after referencing an episode of “Saved by the Bell” during She-Hate-Me.
Not too much mumblechatter, but there were some notable moments. Not the least of which was Dolphin purposely sliding down on his bum both times on North Face. Using his college baseball sliding skills apparently.
Cadence count was drowned out by an overhead gaggle a couple times. We also had to dodge aforementioned gaggle’s droppings during the bear crawls. #glovesjustmakesense
As IH duly noted – we made like security guards at Calvary – circling pretty much the entire campus. #securetheperimeter
Great group of men. Love my F3 brothers and love Q’ing a workout.
Announcements:
Need pax to step up for tutoring at Matthews Elementary – Wednesday afternoons starting this fall – connect w/Champagne for details.
Flipper’s Mud Run team, among others, looking for a teammate.
The Mouth is also looking to get on a BRR team.
27 humpday fartsack forsakers attacked The Maul this morning after running past the VSF….pretty sure Mic Check & Mighty Mite have yet to requisition a SF for the site. Nevertheless, we did the following in late July early morning gloom.
The Thang:
Jog the length of the shopping center to COP. Already much mumblechatter from the pax about this being an unadvertised running workout. YHC was already audibling the workout, and the warmup run would be the lion’s share of the running.
COP
SSH x 25 IC
Squat x 25 IC
IW x 25 IC
Merkin x 13 IC
Mosey to first speed bump behind shopping center.
Burpee Broad Jump to first light.
Plankorama
Bunny hop to next speed bump
Karaoke to next speed bump; face opp. dir. and karaoke
High knees to next speed bump; MM informed YHC there is no next speed bump #qfailure so AYG to the stop sign
Mosey to back of theatre
People’s Chair
BTW x 3
People’s Chair – overhead press x 25
Mosey to hill
Run up hill
13 H-R merkins at top, back down
Bearcrawl up hill
13 H-R merkins, back down
Backwards bearcrawl up hill
13 H-R merkins, back down
Jog to front of theatre
Partner up
13 partner derkins. Flapjack.
Sprint to other end of parking lot
13 partner derkins. Flapjack
Sprint to other end of parking lot
Mosey to original parking lot
SSH x 25 IC
Squat x 25 IC
6 MoM:
Dolly x 13 IC
Flutter x 13 IC
Russian Twist x 13 IC
Rosalita x 13 IC
CCV x 13R IC. Flapjack. CCV x 13L IC
COT
Ye Olde Moleskine:
Good effort by the pax today, and special welcome to Gomez. T-claps to Semi-Gloss for EH’ing him. Hope you’ll keep coming out regularly.
Big crowd caused YHC to audible away from the Murderhorn. Next time. #forewarning
A special Kotters to Furley who is back from extended IR. Thankful the Lord restored you brother; and it was awesome to see you out again. Saw you had posted earlier in the week, too. T-claps and continued good health.
Didn’t recognize Blackbeard without the beard…..I think you’re a lot faster without it. You were getting after it!
Also – thanks to Semi-Gloss for Q’ing the pre-KB. Brushback’s first KB experience as evidenced by his shiny new bell. It never gets easier.
Announcements:
F3 Dads Saturday @0900 @ Beatty Park
Sign-ups for USMC MudRun still open, so SIGN UP! Most fun you’ll have in F3
3rd F workouts: Wed (0630 Aftermath & 1200 Threshold), Friday (0630 – 2 locations The Stand & Compass) – check website and weekly Area51 email for details
Posted on behalf of Jamboree.
27 solid Pax converged at the CHS parking lot to experience the weekly Centurion beat down
The Thang:
COP
Mosey (some may call it a brisk run) uphill .5 miles to The Sunshine House Parking Lot
12 Mountain Climbers (Hold it)
12 Peter Parkers (Hold it)
12 Rock Hoppers (Hold it)
12 Man Maker Merkins (Hold 6 inches 12 seconds)
12 Flutters IC w/12 second hold
12 Dollies IC w/12 second hold
12 Bicycles IC
12 Russian Twists IC
Mosey to Carmel Village to do the stair circuit
Start with 12 Hand Release Burpees then do two stair circuits
Repeato 3 times and add a final set of 12 HR Burpees (for a total of 48HR Burpees and 6 stair circuits)
Pax was given 12 minutes to complete the circuit/HR Burpees’ routine and most did.
Mosey to benches in front of CHS office. Do 12s. Run up stairs and down ramp.
11 JUs at bench area/1 Donkey kick at wall in front of office
10JU/2DK
9JU/3DK, etc.
Plank work for those who finished early
Mosey to walls by the office.
Modified Jack Webb (with Runstopper leading)
5 Derkins/60 Shoulder Air Presses (5X12 =60) while in Wall Sit
4 Derkins/ 48 Shoulder Air Presses while in Wall Sit down to 1 Derkin/12 AP in WS
Still have a couple of minutes. Finish off with 24 HR Burpees (for a total of 72 for the morning)
COT
Moleskine
YHC planned out the workout earlier in the week and briefly thought about making it harder (because of some comments made by an unnamed Pax). YHC concluded that there would be sufficient pain administered. Additionally, today YHCs’ family celebrated the 2.0s’ (Campout) 12th birthday. In honor of him (but maybe not appreciated by the Pax), YHC incorporated a lot of reps of 12.
The Centurion Pax brings it every week. Today was no different. There is also a solid group consistently posting at the at the pre-KB workouts at 5:00 (today there were 8). Please comment on any observations; YHC was too focused on the pain at hand to observe. As always, it was an honor to lead.
Announcements:
Haywood Stock II – Tonight – see post on F3Nation site
F3 Dads – Joker on Q 0900 Saturday at Beatty Park
Mud Run Registration still open
There are still spots open for the Custom Ruck next week in Asheville (see F3 website or Checkpoint for details)
Pray for Skywalker as he recovers from an emergency Appendectomy
VSF planted. 25 pax assembled. One minute warning was given, and then without further ado – we headed out about 30 seconds later.
The Thang:
Pax ran over to CAC, one lap around church, circle up.
COP:
MC x 25 IC
SSH x 25 IC
H-R Merkin x 25 IC
Slow Squat x 25 IC
Find a partner and run to the church drive-thru wall.
Partner 1 in people’s chair, Partner 2 does 10 derkins w/feet on partners knees.
2 runs lap while 1 stays in chair. Flapjack. Rinse & Repeat.
Partner merkins to 10. Partner 1 does 1 merkin, then partner 2 does 1 merkin. 1 does 2 merkins, 2 does 2 merkins, 1 does 3 merkins, 2 does 3 merkins, etc, etc up to 10 merkins. Yes it was painful.
Partner 1 flutter kicks while Partner 2 runs length of lot and back. Flapjack.
Partner 1 Freddie Mercury while Partner 2 runs length of lot & back. Flapjack.
Partner 1 plank while Partner 2 does 10 derkins w/feet on 1’s back. Flapjack. Rinse & Repeat.
Prairie Fire Mary x 30 (10 center, 10 left, 10 right). Flapjack.
Lots of plankorama in between exercises…no rest for the shoulders.
Run another lap around church.
Lunge walk up the sloped lot (more of an incline than you might think).
Jog to starting lot.
MoM:
Dolly x 13 IC
Knee-Up x 10 IC
Rosalita x 13 IC
One-legged Merkin x 5R; x5L IC
Burpees x 13 OYO
SSH x 13 IC
COT
Ye Olde Moleskine:
Great effort by the pax at DMZ…no surprise there. Special recognition to Love Boat & Brisket for getting after it. There were others but YHC was too smoked to take full notice.
Also – T-claps to my partner Mr. Drummond who looks to be much more than 1 month into F3. Nice work brother.
YHC forgot the disclaimer at the start (no FNGs thankfully). However, Bushwood busting his #^$ on the first lap reminded me as did one of the pax, thus, the pax was disclaimed. YHC’s favorite F3 attorney – Young Love – was among the pax so nothing to worry about!
Great to post with some unfamiliar faces yet well-named pax: Rapunzel, Mr. Drummond & Chappy. There’s no end to the creative monikers bestowed across F3Nation.
I ended up as Q for this morning after texting Skywalker yesterday afternoon: “Who’s on Q at DMZ?”..to which he replied: “How about you?” The 17-hour notice was ample time for me to come up with a painful recipe. Hope I didn’t disappoint the pax’s appetite. Of course, YHC doesn’t always follow a scripted recipe; often the ingredients for pain stew are just kind of thrown in. Until next time gents…..keep up the hard work.
Thanks to Snowflake for a great prayer to close COT.
Announcements:
F3 Dads camp – Aug. 15-17 – still time to sign up.
F3 Dads weekly in summer – Freedom Park (Metro) & Beatty Park (Area51)
Sign-up for USMC Mud Run – best event there is – great challenge but even better 2nd F.
Class/Group for men going through divorce, separation, or struggling mightily. Connect with Scratch & Win or Focker for more info.
Several SFs were firmly planted in the blessed free soil and 63 All-Americans broke into 3 groups for 3 distinct doses of pain.
The Thang:
COP
SSH x 25
Merkin x 15
Squat x 25
Diamond x 10
Wide Arm x 10
Plankorama
Count off by 3’s to split into 3 groups
Group 1 w/Hops, Group 2 w/Dora, Group 3 w/Bulldog.
Groups rotate through each pain station.
Hops’ Painstation:
75% run down the pitch – 50 yards
75% run back
AYG run down
AYG run back
Slow flutter x 13
Backwards run down. Backwards run back.
Knee Up x 13
High Knees down. Buttkickers back.
Karaoke down. Karaoke back.
Dolly x 13
5’s on the Hill. Jump Squats & Burpees.
Dora’s Painstation:
Mosey to the kitty litter (sand volleyball courts) to meet several special ladies for a SPEARHEAD-led round of good ol’ Log PT. The boys were introduced to “Susan” and “Daisy,” a sectioned telephone pole and a sectioned log whose pieces are chained together, and their little sisters “pole” and “tree.” After a safety briefing and form demonstration, the wooden awfulness did commence as such:
26 of Metro & Area 51’s finest ran by the VSF for another assault within the DMZ.
The Thang:
Jog to Carmel MS
COP:
SSH x 25
H-R Merkin x 20
MC x 25
Squat x 25
Jog to ballfield.
Grab a rock (not too small nor too big) and mosey to lacrosse field.
Overhead press w/rock x 25
AYG Run to other sideline
CDD x 15
AYG run back
Lunge walk w/rock 1/2 way across field, Walk back w/rock overhead
Backward run across field, AYG run back
Jack Webb’s w/Rock: 1 merkin, 4 overhead presses; 2 merkins, 8 op’s; 3 merkins, 12 op’s; 4 merkins, 16 op’s; 5 merkins, 20 op’s
Bearcrawl 1/2 way across field, Gorilla walk the other 1/2
High knees across field
Bicep curl x 25 w/rock
Karaoke across field, karaoke back
Buttkickers across field
Walk across field w/rock held straight out
Mosey to return rocks
To school for long session of People’s Chair
Each of the pax does 5 H-R merkins then AYG run to end of line while pax stays in the chair; repeat until all the way through the line
Jog back to Carmel Rd. Park
Stop at last speed island. Plankorama.
AYG Run to the stop sign
circle up for some mary
Plankorama
Dolly x 13
Knee Up x 10
Makthar Ndjiaye x 13
Freddy Mercury x 13
COT
Ye Olde Moleskine:
Great group this morning at DMZ. Two 2.0’s and an FNG – Travis H – “Warm Milk”. Another EH by Scratch & Win, and another nickname derived from a Ben Stiller movie. How many have you EH’d now? 4? Strong! Welcome Warm Milk. Come back soon…how about tomorrow at Skunkworks?
Noticed some especially strong running by Hannibal, Kirk, One Eye, Outback, World Tour and Runstopper. Though Runstopper seemed to run out of steam in the later stages…not really…that was YHC.
Brushback, who is relatively new to the pax, is getting stronger; but hope the groin pull at Centurion which was aggravated today doesn’t put you on the IR for long. Ice up son!
Great send off prayer by Rashard.
Announcements:
Metro July 4th convergence – launches from Independence Park at 0700. Website link: http://f3nation.com/2014/06/27/july-4-convergence-preblast-from-independence-to-freedom/
Area51 July 4th convergence – 0700 at Calvary Church (Anvil/The Rock) – Tri Q’s are Bulldog, Dora & Hops. Coffeteria to follow at Arboretum Panera.
As always, it’s a privilege to Q the DMZ pax. Hope the regimen didn’t disappoint.
The SF was planted by Slider, and 17 men and 2.0’s attacked The Rock.
Thang:
6 of the 17 posting were 2.0’s; so felt like a mini-F3 Dads; however, the workout was not fully 2.0-friendly. It went something like this:
Jog to far lot near North Face for COP
SSH x 25 IC
Squat x 25 IC
IW x 25 IC
MC x 25 IC
Jog to rock pile near ballfield. Select a coupon and mosey with coupon overhead to the pitch.
Partner up for the following:
Partner 1 runs to far trash can on edge of pitch. Partner 2 does H-R Merkins. Flapjack
Partner 1 lunge walk to 2nd farthest trash can. Partner 2 overhead press with coupon. Flapjack.
Partner 1 bearcrawl to 2nd can, crab walk back. Partner 2 flutter kicks while pressing rock. Flapjack.
Partner 1 bearcrawl to 2nd can, gorilla walk back. Partner 2 Mason Twist. Flapjack.
8’s on the Hill. 1 H-R burpee at bottom (Jamboree suggested H-R variety – great call). 7 Carolina Dry Docks at Top. 2 H-R burpees, 6 CDDS; and so on.
Mosey back to ballfield to redeposit coupons to rightful resting place; while YHC grabbed the bag of numbered tennis balls.
Mosey to Left Field line.
Each of the 2.0’s blindly draw a tennis ball from the bag.
First draw by Slider was the one ball with a 100 on it. What are the odds?! Unsavory!
Slider chucked the ball. Pax did AYG run to the ball. 100 SSH (actually it was 50 IC, but that’s technically 100 count).
The other numbers drawn were 17, 25, 15, 23, & 37…not necessarily in that order.
We did high knees, buttkickers, dragon walk, bearcrawl….in between the below exercises.
Exercises we did were 15 CCVs (YHC’s favorite), 25 Dollies, 17 Makthar Ndijaye’s, 23 LBCs, and we finished with 37 Jump Squats – which was about all YHC had left in the tank.
COT
Moleskine:
A good crowd this morning. YHC really enjoyed having the 2.0s with the pax. Youngest was Phelps at age 7 – TClaps pal. Had to modify, but not too much, so not to get the pax too strung out…thus, less running than YHC typically likes to incorporate. Any complaints?
Great having Malware, Ringo, and Free Clinic with the pax for the first time. Come back fellas. It gets easier, but not too easy. We hope to see you again soon. How about Monday morning at 0530 @ Base Camp at South Charlotte Middle?
T-claps to Jamboree for doing a pre-run by himself no less after missing the Day Zero pre-run crew.
And a partial Kotters to Bugeater who’s off IR. Glad you’re on the mend.
Also, T-claps to my 2.0 Slider for taking us out with a great prayer.
Announcements:
F3 Dads every Saturday (not sure duration) at 0900 at Beatty Park in Matthews. Boys & girls welcome with dad.
MudRun signup for fall USMC race is live.
USA v Portugal 6pm Sunday. Viewing locales for some of the pax: Yellow Rose, Beantown in Matthews….and keep on eye on twitter for others. #ibelieve