21 PAX came out on time and not an hour earlier for an unseasonably warm and foggy Monday morning. Disclaimer given and mosey down to lower parking lot and circle up.
SSH, 1 burpee, IW, 2 burpees, LSS, 3 burpees, MC, 4 burpees, and Cotton picker, 5 burpees
Mosey to rock pile, grab a lifting and/or running rock and mosey to center of field
Starfish x 5
Round 1 – center pole – curls x 10 with Rock
Starfish – 1) merkins x 20, 2) wide arm merkins x 20, 3) diamond merkins x 20, 4) hand release merkins x 20m, and 5) CDD x 20
Plank for 6
Overhead Press with Rock and Tricep extensions with Rock
Round 2 – center pole – squats x 10 with Rock
Starfish – 1) Jump squats x 20, 2) Sister Mary Catherines x 20, 3) Calf raises x 20, 4) Monkey humpers x 20, and 5) Heels to Heaven x 20
Plank for 6
Chest press with rock and flutter kick
Jack Webb with Rock…only up to 5 and back down
Mosey back to the rock pile to return the coupons
Mosey back to school and split in two groups, size, speed, etc. did not matter for circuit work.
Group 1 – lower playground – 1) Jump ups x 10, 2) one legged squats x 10 ea leg, and 3) donkey kicks x 30
Groups 2 – upper playground – 1) Pull ups x 10, 2) derkins x 20, and 3) dips x 30
Each group switches and rinse and repeat
Back to parking lot for two minutes of Mary – LBCs and Dolly…Done
Announcements –
Poptart and M involved in Kids with Possabilities – event on 11/11/17 from 6-9 @ Howl at the Moon uptown. Dress up as your favorite 80’s character and see Poptart for questions on Slack.
Matrix – need Q for Monday after Thanksgiving – check with Poptart or Squid
New moderate running workout – soft launch this Thursday @ 5:15 at Socrates Academy – check with Madison
Great to see so many out this morning. Thanks to Poptart and Squid for the opportunity to lead. Hope everyone has a great week.
So, another successful fitness experience was enjoyed by all!
After a brief discussion about the meaning of time we moved down to the lower lot in unison and warmed up with SSH X 25, then a mosey to the forest and back for IW X 20 followed by a mosey to the forest and back.
Delegated Q to McGee for 6 minutes of Mary: Rosalita, Dos Rosalita (?), Box Cutter, LBCs, and some other cool stuff, then mosey to forest and up to playground for partner merkins and pull ups 5 sets of 10 quality.
Mosey to main field for block exercises–(Our blocks have been destroyed –need to replenish) partner does triceps while other does “speed skater training” VERY DISAPPOINTING” will have to work this in during another workout…
Back to the playground to finish up the remaining sets of Pull Ups and merkins with partner.
Back to main field for 100 yd runs while partner does curls with blocks X 3.
Begin the first set of squats 20, on the way to 200. Mosey to THE WALL for Wall sits, squats, BTW, with laps around track in between.
Return to start for cool down with Lunge Walk, Merkins, LBCs, Peter Parker x 15.
All total +2.5 miles running, 200 squats, 100 pull ups, 170 merkins, plus some other stuff…pretty good stats…a modified Murph workout??
5 PAX showed up despite being scared off last week by 200+ burpees courtesy of Lobsta Roll. Disclaimer given, clock struck 7, and we were off for a mosey over to the track and show karaoke on the track.
COP on field
SSH, IW, Low Slow Squat, Cotton Pickers, Mountain Climbers, and Plank Jack
Merkin corners on the track
5x, 10x, 15x, and 20x of called merkin at each corner of the track + a lap after with plank in-between
Called merkins = merkin, wide-arm merkin, diamond, hand-release
To wall for people’s chair + arm press
Lunge walk it out and then Balls to the wall walking back and forth
Mosey to trail
Trail lap (extra credit for Bucky for clean up!) + called exercise at the end – step ups and dips
Mosey to lower parking lot (with the boat). The stumps have been cut in half, making jump ups a whole lot easier
Lower body exercises – Jump ups, one legged squats, calf raises, tire jumps, and donkey kicks
Mosey to cinder blocks – unfortunately there are only 4 blocks left! So audile to rock pile.
Lifting rock – arm curls, overhead press, squat, and John Cusack
Mosey to front parking lot –
Pull ups, jump squats, Sister Mary Katherine’s
Back to parking lot for Mary
LBCs, Flutter, Russian Twist, Big Boy sit ups
Finish off with a sprint
COT
As always, a pleasure to lead. Great to see regulars like Squid and my co-site Q Abacus as well as Bucky (newer to McKee) and Levi (a couple weeks in F3).
Announcements
F3 golf – f3golf.com – supporting F3’s LEAP expansion
Speed for need – f3speedforneed – great opportunity last week at Isabella Santos and this week uptown for the Komen race
4 PAX decided to forgo BRR training this morning for a traditional boot camp at the original AO. Joker made it for the pre-run and Witch Doctor and OT came for the main event. Disclaimer given and we were off to the track for COP.
COP
SSH, IW, LSS, MC, Cotton Pickers, and Arm Circles.
Mosey to the wall for PC and arm raises. Lunge walk it out and back to Balls to the Wall.
Mosey to the trail for a small trail run and exercise set. First round – dips, second round – derkins. Bear crawl back up the hill.
Mosey to the back playground for leg work. Step ups, one-legged squats, calf raises, and tire jumps. Rinse and Repeat.
Mosey to cinder blocks for some lifting. Curls, presses, triceps, squats, and arm rows. Lunge walk it out and then rinse and repeat.
Mosey across the field for Jack Webb. Then to the upper playground for pull ups, dips, and squats.
Finish it up with 5 minutes of Mary.
COT
As always, thanks for the opportunity to lead. A small group and some good discussions in between (or during the exercises).
Keep OT and his family in your prayers as his nephew (in his mid-40s) just passed away from cancer.
Announcement – Speed for Need for SOB/Area 51 9/30 – https://f3southcharlotte.com/2017/07/21/preblast-south-charlotte-speedforneed-isabella-santos-5k10k/
Sign up for the 5K and wear your F3 shirt.
Thanks for taking us out OT.
Posted on behalf of O’Tannenbaum
Last week it was hot and humid, this week cold and blustery…But we had ten men dedicated to the cause at the original area 51!
Warm up: Mosey around the lot as we picked up DKong and the 3 muskateers, then around to the back of the school for SSH x 25 then run to picnic table for 20 merkins oyo and back, IW x 25 and run to disc golf hole for 20 merkins oyo and back, MC x 25 then run to backstop for 25 merkins oyo and back, squats x 25 then run to split rail for 20 declines oyo and back.
Next to playground 10 pull ups and plank for 2 mins with 10 naktar jye. Mosey to blocks only to discover some ruffians had smashed several, but we had enough. Enter stage right–Runstopper with a leg lock partner sit up x 25 with the block. Then return to playground for 10 pull ups and 2 minute plank and back to blocks in center of the field. After a memory of Tiger Rag story we launched into jack Webb with the blocks (impossible), then back to the playground for 10 pull ups and 2 minute plank. And back to get the blocks for a journey to the wall for a sit and some challenging block moves, then to the playground for 10 toe touches each leg and 10 toe ta bah. Return walk with Blocks near resting place for a Jack Webb finale.
Then a 1 mile fun run down to the lower field, through the woods, and into the neighborhood with stops for 10 merkins and 10 LBCs along the way. Return with a reverse burpee ladder starting at 10 and making our way back to the cars right before the rain started.
It was great to have Run stopper there, it has been a long time…
Posted on behalf of Floor Slapper (shamefully representing a Duke team who needed a little floor slapping)
After a clear. On time kick off:
Warm up:
Parking lot jog to gather a dawdling joker Outer loop jog to circle up
20 SSH, 15 Mtn Climb, 15 Peter Park, 15 merkins, 20 squats
The Thang:
Soccer field : 11’s w jump squats/merkins
Track 4 corners: dolly, flutter, LBC, American ‘Trump’ twist
Playground: 12 pull ups, 20 dips, 20 step ups Jog bball hoop, then repeat
Entrance to Trail: dolly, flutter, dips, incline Trail run, repeat exercises
To the wall: people’s chair, donkey kicks, stump jumps, people’s chair
Playground: 12 pull ups, 20 derkins 20 squats
Run to lower field: backwards sprint, karaoke, butt kickers, high knees
Finish: plank wave for 2 min
It was an honor to take my turn leading this rag tag group.
Props to Iron Sheik for leading school trash clean up in the midst of the work out. Mostly a stalling maneuver, but cool anyway she has to be
Posted on behalf of O’Tannenbaum
14 dedicated men made it out to Area 51 for a hearty workout. Here were the participants:
Warm Up with 10 laps in the lower pkg lot, on your own.
SSH x 20, w/ 5 burpees, IW x 20 w/ 4 burpees, Parker Peter x 25 w/3 burpees, Merkins x 20 w/3burpees, Forward arm circles x 10 and reverse arm circles x10 w/ 2 burpees, something else w/ 1 burpee.
Mosey to lower field for Shuffle, broad jumps, one legged jumps, down and back one lap each.
Mosey to stumps for 3 sets of 10 Stump Jumps, beach dips, decline merkins on basebal backstop fence. Split into two groups-First Group side lunges while second group did LBCs, next set regular lunges with Plank shoulder taps.
Mosey to blocks–Triceps x 10 with 15 yard bear crawl, Press x 10 with plank walk, 10 bench press with crab walk X 3.
Mosey to forest near playground (unchartered territory) for Mary. Circle up for Dolly x 25 followed by 10 toes ta bah, Freddie Mercury x 20 followed by 10 toes ta bah (or knee ups), Side crunch left with 10 knee ups, 10 crunches right with 10 knee ups.
Finish with a run down to island and back and 2 minute plank.
As Abacus mentioned, old man winter returned just when we thought it was time to put away the cold gear. 9 men gathered including an FNG and we were off.
Mosey to lower parking lot for COP
SSHx25, IWx20, LSSx20, Mt Climberx20, Merkinsx10, Peter Parkerx20
Mosey to blocks, grab a lifting block and mosey to the center light pole in the field for a 5 legged starfish.
At the center pole – 10xcurls, 10xpresses, 10xsquat with the block
Merkins at each of the five legs x20 – regular, wide arm, diamond, hand release and staggered hand
At center pole – incline merkins
Now a round of block exercises – Triceps, One Arm row, John Cusak (Block over head), and Block straight out
Rinse and Repeat
Mosey back to put the blocks away
Bear Crawl to center of the field, lunge walk the rest
Mosey to bus parking lot for suicides.
First set – regular suicides
Second and third sets – added exercises at 5x, 10x, 15x – Carolina Dry Dock and LBCs
Mosey to woods for cross country laps and exercises at the end – first set dips, second set derkins
Mosey to front parking lot – 10 pull ups
Circle up for some Mary – LBCs, Flutter, and Russian Twist
Time called
Excellent turnout for the cold. Lobsta Roll attempted to Q-jack with some initial burpees called in the COT. Pop Tart got his 10 pull ups. Great to see Iron Sheik getting into F3. Lex Luthor brought out FNG Foley. We had to go to Google do find Foley’s name – there was some confusion (Pop Tart) as to whether that was permitted – YHC made a decision to allow. Great to see Cold Cuts as he only has to jog a short distance from his house. Great to see Joker (the original) at A51. Thanks to OT for taking us out (we had also debated bringing in Squid on the phone to take us out). Great workout – I always find leading causes you to work out harder. Iron sharpens Iron x2.
We are always looking for Q’s at Area51 – contact YHC or Abacus if interested. If not, we will contact you…
Have a great weekend
YHC returns to F3 from a week on a Disney cruise ready to get back into the swing of things. 50 degrees isn’t bad in Charlotte in February. 11 of Charlotte’s finest gathered, the disclaimer was given, and we were off.
Mosey to lower parking lot for COP
SSH x 25
IW x 25 (BTW, Disney Cruises now have Star Wars day and watching the Empire Strikes Back is appropriate here)
Low Slow Squat x 20
Merkin x 20
Mountain Climber x 20
Mosey to cinder blocks, partner up
P1 does called exercise with block, P2 runs the length of the field and does 10x of another called exercise and flap jack.
R1 – curls and jump squats
R2 – presses and calf raises
R3 – tricep and monkey humpers
R4 – rows and Sister Mary Katherines
R5 – goblet squats and merkins
Bear crawl to field center and lunge walk the rest
Circle up for Jack Webb up to 7 and back down
Mosey to back playground for circuit work
Jump ups x 10, one legged squats x 20 (10 ea leg), tire jumps x 20
Mosey to front playground
Pull ups x 10, dips x 20, derkins x 20
Repeato
Peoples Chair + chest presses
Balls to the wall
Mosey back to parking lot for Mary
LBCs, flutters, Russian Twist, dolly, back scratcher, and protractor
COT
Announcements – Squid mentioned an upcoming race, didn’t catch the details, but check the web page.
Thanks Squid for taking us out. A pleasure to lead as always…
7 men + 2 stragglers came in on a relatively warm, but foggy January morning to drain the swamp. 7am hit, disclaimer given, and mosey to the bus parking lot.
COP
SSH x 25
IW x 20
Mountain Climber x 20 (remain in position)
Planck Jack x 20
Arm twirls
Head over to the track for 7’s
First side of the field – LBCs
Other side of the field – merkins
Mosey to the rear playground – broke up in groups of 3
Circuit work – upper body
Pull-ups x 10, Dips x 20, Derkins x 20
Rinse and repeat
It was such a nice morning, so mosey to the rear trail for a trail run + exercise at the end.
First round – Derkins after run
Second round – Dips after run
Third round – CDD after run
Bear crawl to top
Mosey to boat playground
Circuit work – lower body
Jump ups x 10, one-legged squats x 10 ea leg, calf raises x 20, tire jumps x 10, Donkey kicks x 20
Peoples chair and then rinse and repeat x 2
Mosey to cinder blocks
Some lifting
Arm curls, Press, Upright rows ea arm, goblet squat. Note, the number of reps increased as the Pax complained…
Crab walk to center, lunge back
Rinse and Repeat
Jack Webb up to 6 and back down
Mosey back to cars
Mary
LBCs, Flutter, Back scratcher, Dolly, Russian Twist
End
COT
Announcements –
CSAUP next Saturday 1/28 courtesy of Alf – http://f3nation.com/2017/01/17/area-51-mini-csaup-saturday-january-28-7am/
We’ll still meet at Area 51.
Thanks Squid for taking us out and thanks for the opportunity to lead. One interesting observation from YHC – it seems you work out harder when you Q. Definitely worth it.