Four of Charlotte’s finest pulled in Area 51 and we were off. Shuffle to lower parking lot.
COP
SSH x 20
IW x 20
Merkins x 20
Low Slow Squat x 20
Arm Circles forward and back x 20
Mountain Climber x 20
It hasn’t rained in a while, so we mosey to the soccer field.
Upper Body Tripod
Merkins x 10 at center pole
Wide Arm Merkins x 20 at first pole
Diamond Merkins x 20 at middle pole
CDD x 20 at third pole
Plank
Lower Body Tripod
Squats x 10 at center pole
Sister Mary Katherine (alternating lunges) x 20 at middle pole
Monkey Humpers x 20 at third pole
Tree Hugger
Rinse and Repeat each set of the tripod
To the blocks
Curls, Presses, Upright row (both arms)
Bear crawl to center and Lunge back
Triceps, Chest Presses, Goblet Squat, Calf raises
Crab walk to center and Lunge back
Rinse and Repeat the block sets
Mosey to playground
Upper Playground – Pull ups x 10, Dips x 20, Derkins x 20
Lower Playground – Jump ups x 10, Tire hops x 20, Donkey Kicks x 20
Peoples Chair with chest presses and then arm presses.
Mosey back to cars.
Mary
LBC, Flutter, Back Scratcher, Dolly, American Hammer, Rosalita
End
COT
Announcements – Sign up for Christmas party.
Thanks OT for taking us out…
Posted on behalf of O’Tannebaum
7 men showed up at 7 am and 2 a few minutes later for a stimulating October surprise on the wonderful fields at McKee Road elementary school!
Begin with 1 mile Fun Run down through the lower field, through the woods and the neighborhood, and back accross the soccer fields where we picked up Matlock and Floorslapper.
Line up on the lower lot for SSH x 20 with side lunge across and repeat.
Plank and Peter Parkers in cadence x 10
Plank and Merkins in cadence x 10, Mosey to small field with track (under repair) for Team Work.
Start with teams of three:
One man runs the length of the field, at each end team members are doing burpees x 5 and called exercise (squat jumps) (merkins) ladders 10-20-30-40.
Mosey to the wall for BTW 2 sets holding and walking plus one set reverse hand stand and wall merkins.
Mosey to playground for Pullups & Dips (3 X 15-10-5) with a short run in between.
Next, on your back with the “dying cockroach” and Knee ups 3 X 15-10 (last set 5 toes to bahh).
Finish with Modified Starfish (modified to three stations due to time). Merkins, One leg Squats, Dry docks X 20
Mary—Freedie Mercury 2 sets in cadence X 10, and LBCs X10
Mosey to finish COP
We stayed together as a group for most of the workout! Everyone performed well and is better for it! Thanks for following my lead and letting me boss you around! Matlock shared a special family story regarding his wife’s successful transition at work and we remind everyone of the Joe Davis run coming up in the future.
YHC arrived a bit early to scout the AO for rain friendly activities. Unexpectedly, 5 PAX showed up despite constant rainfall courtesy of the outer bands of the hurricane. Glad each of you decided to come despite the rain. The PAX appeared surprised that there would be a workout, but with rain friendly activities determined, we were off.
First, everyone head over the field to get a brick and bring it back to the school front under the awning.
Line up (no room for a circle)
The usual –
SSH x 20 + 1 burpee
IW x 20 + 2 burpees
Merkins x 20 + 3 burpees
LSS x 20 + 4 burpees
MC x 20 + 5 burpees
Air Curls back and front
Now for the bricks…
20 x curls, 20 x overhead presses x 20, 20 triceps then run a lap around the school front circle
20 x rows (arm one), 20 x rows (arm two), 20 x chest presses then run a lap around the school front circle
20 x goblet squats, 20 calf raises, and 20 sister Mary Catherine then run a lap around the school front circle
Rinse and Repeat
At one point, Huggie Bear’s (from Wilmington) brick broke, so each PAX took a piece around the school to the dumpster while HB went to get another brick,
Bear Crawl Indian walk down the entrance way.
People’s Chair – there was some chatter that no one would ever choose to sit this way, so why is it called people’s chair?
Lunge Walk down the entrance way
People’s Chair with brick
Broad jump down the entrance way
People’s Chair with arm presses (thankfully no brick)
Crab Walk down the entrance way
People’s Chair with brick
Merkin + flip over down the entrance way (thanks Huggie Bear (Wilmington) for the suggestion)
Mary
Flutter, LBC, Dolly, Russian Twist (with Block)
Merkins x 10 – incline then decline on the brick
One last thing – return the bricks, but before that we lined up again to stay dry.
Kudos to Squid and Pop Tart for bringing out Flying J. Also, great Rusted made it out. Would you believe there is another Huggie Bear (from Wilmington) visiting Charlotte – thanks to Tiger Rag for sending him over. I guess there are only so many nicknames. Awesome to have you out HB.
Announcements
Southern Discomfort Saturday Oct 22
We only got two days of rain from the Hurricane, but our thoughts and prayers are with our brothers on the coasts in SC and NC. The pictures from Charleston and Myrtle Beach show a lot of flooding and we pray the recovery is quick.
Thanks Squid for taking us out.
Two pax decided to join YHC to take a trip off campus. I figured we’ve done enough circuit work around the playgrounds so it was time to borrow ideas from the past (thanks Abacus). The clock struck 7am and we were off.
Karaoke around the parking lot and then shuffle up and down the parking spaces.
COP
SSH x 20
IW x 20
LSS x 20
Mountain Climber x 20
Peter Parker and Parker Peter x 20 ea
Now off campus to the fire station where Lobsta kindly waited for the two (not the six).
Merkins x 15
Now to the corner of Providence and McKee, again thanks for waiting Lobsta and then off to the fountains at the Promenade.
Grab a bench and circuit work
Dips x 20
Derkins x 20
Incline merkins x 20
Lap around the green
Step Ups x 20
One legged squats x 20
Calf raises x 20
Lap around the green
Rinse and Repeat the circuit
Line up on the green
Bear crawl to one end, Lunge walk back
Crab walk to one end, Broad jump back
At this point we had someone’s 2.0 join us after a trip to Starbucks. Also, the Promenade offers music to lighten the mood.
Mosey back – Lobsta did some Mary at the firehouse while the two (the six) caught up.
To the rock pile – pick up a lifting rock
Curls, Triceps, Goblet Squats and Presses
Finally some Mary
LBC, Flutter and Dolly
COT
Announcements – Pool party next Saturday, 8/20
Thanks for taking us out Lobsta Roll.
As always, a pleasure to lead…
11 of South Charlotte’s finest assembled after a fine night for the US at the Olympics. Even Squid made it out after a grueling effort this weekend in Asheville at the Spartan race – congrats…Disclaimer was given.
Mosey to lower parking lot for COP
SSH x 25
IW x 25
Arm Circles aka Wings of Heaven x 15 both back and front
Mountain climber x 25
Peter Parker x 25
Line up for an Indian run off campus to Cold Cuts’ neighborhood. Finish in the cul-de-sac.
7’s (modified 11’s – I figure 11’s was a bit too much but the PAX complained that 7’s was also a bit too much)
Run up the hill for merkins
Back to the cul-de-sac for jump squats
Planck when done and a bit of Mary while the 6 finished
Mosey back to the school and the rock pile and grab a lifting rock
Circle up the field for called exercise
Curls x 25
Presses x 25
Triceps x 15
Goblet Squats x 25
Drop the rocks and line up in a plank – face to heels
Bear Indian crawl – audible thanks to OT – do two at a time – bear crawl from back to front while the line remains in plank. This is a little import from F3GrandStrand.
Back to rock circle, everyone shift two rocks and rinse and repeat the call exercises above.
Lunge walk half the field and mosey back to the parking lot for 5 minutes of Mary.
LBC x 25
Dolly x 20
Russian Twist x 20
Protractor until time is called.
As always, thanks for this opportunity to lead. I tried to mix it up a bit after this weekends F3Area51 where Pop Tart came up with some new innovative cinder block exercises.
Announcements – pool party August 20
COT and thanks to Squid for taking us out.
Posted on behalf of Floor Slapper…
It was an honor to lead with a merciful break in the sunlight, but not in the humidity
Warm-up: jog to the side parking lot, 20 side straddle hop, 15 Merkin, 15 mountain climber, 20 Imperial Walker, 15 Merkin, 15 mountain climber, 20 squat
The Thang:
Circuit around the school:
Jog to the stumps, 10 jump ups, 20 Durkin’s, 20 dips
jog to the first playground, step ups 10 each leg, 12 pull-ups, 20 jump squats
Jog to the wall, 30 sec people’s chair, 15 wall push-ups 15 donkey kicks
Jog to the second playground, 12 pull-ups, 20 incline Merkins, 20 dips
Repeat circuit
Indian run around the soccer field and parking lot
Parking lot suicides, 1015 20 Merkens, 1015 20 squats, 2025 30 little baby crunch
Six minutes of Mary: flutter, dolly, Bicycle, Russian twist, pike sit up
I tried offer a water break, most of which ended up on squids head. I think everyone left ready to enjoy the weekend
Go Bucks!
6 PAX arrived amidst some major humidity to start the weekend off right. No FNGs so a quick disclaimer was given.
Mosey to lower parking lot
Single file line – Run forward the length of the parking lot line shuffle over two back peddle back; follow the lines to the end.
COP
SSHx25
IWx25
Mt Climberx25 – hold it
Plank Jackx25
Low Slow Squatx25
Now for the running portion –
Suicides in the lower parking lot
Does it count for running if no distance is covered?
Mosey to field
Line up in plank for a Bear Crawl Indian Run
Mosey to the center of the field
7’s – merkins and dry docks
7’s – squats and lunges
Mosey to the blocks for Block exercises
Curls x 25
Presses x 25
Triceps x 20
Rows x 25 repeat for other arm
Lunge walk to middle field, mosey back
Repeat
Return the blocks…
Partner up
25 derkins on partner while partner holds plank, switch
25 LBCs while partner holds plank and feet, switch
25 squats while partner holds Al Gore
Finally Mary in the wet grass
Flutters, Dolly, Back Scratcher, Russian Twist
Mosey back to cars
End
As always, thanks for the opportunity to lead. I took this opportunity to introduce some new exercises I discovered on a recent trip to the Myrtle Beach AO. As always, great to see the guys out there…Abacus rested up from tax season, Beaver putting in great work as always, OT arriving just in time, and Cold Cuts and Picasso running in for a nice pre-run.
Announcements
F3 Dads – check backblasts – one for A51 – Col. Francis Beatty Park and one for SOB – Through June
New run on Wednesdays 7pm – from Braswells off Ballantyne Commons
Ghost Runner back up in time for the BRR
COT
18 men including 1 FNG (Clooney) made it out this AM. The clock hit 5:30, no late comers, minimal disclaimer given, and we took off around the school to the lower parking lot.
Circle up for the standard warm up exercises…
SSH x 20, then 1 burpee
IW x 20, then 2 burpees to which the PAX recognized a pattern and YHC decided to call an audible to keep everyone on their toes…
Mountain climber x 20, no burpees…hold it
Peter Parker x 20, no burpees…hold it
Merkins x 20
Mosey to the newly replenished cinder block pile which was exposed from the woods…partner up, grab a block per group and line up.
P1 – curls
P2 – run to other side of field, 10 jump squats
Flap jack
P1 – overhead press
P2 – run to other side of field, 10 monkey humpers
Flap jack
P1 – tricep
P2 – run to other side of field, 10 Sister Mary Katherines
Flap jack
P1 – Row
P2 – run to other side of field, 10 LBCs
Flap jack
P1 – Goblet squats
P2 – run to other side of field – 10 merkins
Flap jack
The blocks were put away, looks like about half the pile is now back in place in the woods. Again, thanks Madison for replenishing the blocks here (and at Death Valley). They are sure to get good use. Bathroom break (Joker).
Bear crawl to middle of field
Lunge walk rest of the way
Circle up for a bit of Jack Webb – up to 10, but not down.
Mosey to back playground for some leg circuit work.
Jump ups x 10
Tire jumps x 10
Donkey kicks x 20
Rinse and Repeat
Mosey to front playground for a single circuit
Pull ups x 10
Derkins x 20
Dips x 20
Back to the beginning and circle up for some Mary
LBCs
Flutter
Russian Twist
Dolly
Rosalita
Time called…
Great to see everyone and thanks for the opportunity to lead. Great turnout as Spring gets into full swing.
Announcements
Memorial Day convergence (Little Mike) – details at http://f3nation.com/2016/03/14/memorial-day-metro-charlotte-convergence-how-do-you-say-thank-you/
Joker needs volunteers for Alexander Youth Network on 5/7 (contact Joker at shawn.heath@duke-energy.com if you can help out)
Hoagie’s brother Ray was visiting from up north and was instantly assigned the F3 name Clooney. Welcome.
Thanks Squid for taking us out.
10 men including 2 FNGs made it out on the last day on winter/first day of spring hopefully. YHC determined via Google Maps that a nice running circle around the neighborhood next to the AO exactly equaled 1km, so it was decided this workout would include a 5k, broken up in 5 laps.
The clock struck 7, disclaimer given and mosey to the park parking lot.
SSHx25
It appears the park was busy at 7am on a Saturday with cars coming though so we mosey down to the soccer field to continue.
IWx25
Merkinsx20
Low slow squatx25
Mountain Climberx25
Now for the 5k – 5 laps with planking after each lap until the 6 returned and called exercises in between.
Lap 1
LBCx25
Lap 2
CDDx25
Lap 3
Jump squatsx20
Lap 4
Wide Arm Merkinsx25
Lap 5
5k total
Since the number of PAX exceeds the number of cinder blocks left, mosey to the rock pile to grab a lifting rock. Some chose wisely, others didn’t.
Arm Curlsx20
Overhead Pressx20
Goblet Squatx20
Bear Crawl to middle of field, lunge walk back, without our rocks
Rinse and Repeat
Bear Crawl to middle, lunge walk to parking lot
Circle up for the encore with Mary
LBCs
Flutter
Rosalita
Russian Twist
Thanks to all for coming out – this was the first time I raised the shovel flag helping Abacus as co-site Q. Good to see two FNGs – Huskie and Steele. Also, welcome back Croissant now that the new born is no longer a new born. As always great to see Beaver, Joker, Cold Cuts, Picasso, Slap Shot and Dig Dug.
No announcements. COT and send out.
Spring is finally here, so short sleeves, shorts, and gloves to protect your hands, not keep them warm. It was a beautiful morning on the shortest weekend of the year (since we lose an hour tonight). The PAX gathered, were disclaimed, and off at 7am.
First, a moderate mosey around the school to the lower parking lot where everyone circled up for some standard warm up exercises…
SSH x 25 IC
IW x 25 IC
Low Slow Squat x 20 IC
MC x 25 IC
Peter Parker x 25 IC
The PAX went over to the cinder block pile and everyone took a coupon or a ticket for admission and headed out to the center light pole for a little starfish work.
At center light pole, 10 block curls, 10 block presses, 10 block squats
Drop block and run to 1st light pole for 20 merkins
Back to middle for 10 curls, 10 presses,10 squats
Run to 2nd light pole for 20 jump squats
Back to middle for 10, 10, 10
Run to 3rd light pole for 20 wide arm merkins
Back to middle for 10, 10, 10
Run to 4th light pole for 20 monkey humpers
Back to middle for 10, 10, 10
Run to 5th light pole for 20 diamond merkins (10R, 10L)
Back to middle for 10, 10, 10
Now some straight block work
Tricep extensions x 25 IC
One arm row x 20 IC
The other arm row x 20 IC
Held the Block in a block plank over the head
Help the Block out straight
Repeato
Return coupons back to cinder block pile
Bear crawl to parking lot
Off to the bus parking lot for suicide ladder
Run suicide to light pole, 1st basketball goal, 2nd basketball goal
Add the ladder, so run to light pole, 5 CDD, 1st basketball goal, 10 CDD, 2nd basketball goal, 15 CDD
Next round, 5/10/15 squats
Next round 5/10/15 LBCs
Next round 5/10/15 merkins
With a bit of planking in bettwen
Head over to the school for People’s Chair
PC + with air presses x 50
Broad jump out to curb
PC + with chest presses x 50
Broad jump out to curb
Mosey back to playground near the launch point for some circuit work
10 Pull ups, 20 derkins, and 30 Dips
Rinse & Repeat x 3
Back to the launch point for Mary…
Dolly x 25 IC,
LBC x 25 IC,
Flutter x 25 IC,
Back Scratcher x 20 IC
Rosalita x 20 IC
Russian Twist x 25 IC
10 Burpees OYO to ensure a full 60 minutes of pain (except Joker who condensed his workout to 30 minutes)…
Moleskin
As always, great to see everyone out at A51’s AO. Thanks for the opportunity to lead – it is always a pleasure. I tried to mix up the workout with a good bit of running and variety.
Announcements –
Spring Mud Run is 04/30/2016. 4 man team obstacle race. Fire Hazard and Strawberry are the SOB/Area 51 Event Co-Qs for this one. Look for pre-blast with sign-up details.
Race on April 2 to raise funds for Brain Tumor Research ( Brain Tumor Fund Raiser )
COT and send off…