Late BB for YHC’s return to F3 from too much time away.
Mosey for roughly a HB mile
COP: SSH, Merkins, Squats, Imperial Walkers
Lunge walk with KB pass thru – thanks HB for reminding me of this one
Partner up at bottom of hill:
P1: Goblet Squats, P2: run up hill for 20 Merkins
Flip flop and repeat for 2 rounds
Same as above with KB Swings and LBCs; then Squat curl press and Squats
Mary: Flutter presses, LBCs, other stuff
Moleskin:
Great to be back after a few months of working too many hours at my day job and great to get a chance to lead. I really missed the exercise , the comradery, and ongoing verbal sparring that occurs during these early morning sessions. Glad to be amongst brothers pushing each other to be better and stronger. Thank you, men. It’s always an honor to lead.
Late substitution request from Glass Joe because his M wouldn’t let him come out to play or something like that.
Quick mosey around the parking lot to get warmed up.
COP: SSH, Windmill, Hillbilly, and Merkins
Mosey to top of stairs by tennis courts for some road work.
Lunge walk & run to stop sign for 10 each of Squats, Lunges, Jump Lunges, Jump Squats
Backwards run then Karaoke to next stop sign for 10 each of Merkins, CDDs, Wide Arms, and Diamonds
Bear crawl, lunge, then run back toward first stop sign for hill work.
11’s on the steep part of the hill with Burpees on top and Squats at the bottom.
Cornerback drill across soccer field backwards then cross overs; Shuffle back across; Jog & run back
3 rounds of Derkins (10), Dips (15), and LBCs (20)
Plank up in parking lot, 1 Merkin, move right to next parking line – 2 Merkins, continue to 5 and then reverse
Mary: Flutters, Dolly, Back Scratcher, Freddie Mercury, Dying Cockroach
Moleskin:
It was a muggy fall day so plenty of sweat angels all around. Great work by the Pax – nobody likes 11’s with Burpees, which is why I called it, and the last minute parking lot Planks and Merkins were killer but everyone hung tough. Apologies for starting a minute early but we worked a minute late to make up for it. Thanks HB for taking us out. It was an honor to lead this great group of guys.
Gypsy reminded everyone of the need for F3 support for Speed for Need. I think this BB may be too late for the Let Them Soar 5k (sorry Gypsy) but I’m including the info anyway and asking for ongoing support. Let Them Soar 5k – if you sign up under team name Speed for Need you can use the code TEFSOAR which gives a $10 discount.
We started as 6 Pax but turned into 7 before we were done. One of the Pax got carried away with his pre-run or more likely preferred to keep running rather than take the full brunt of what YHC had in store.
7am so let’s go. Warm up mosey down the sidewalk and see Bernanke drive by so circle back to pick him up.
COP: 25 SSH, 15 Hillbillies, 15 LSS, 15 Merkins
Cheese weave through the school busses – all shuffle
3 sets of 10 Bombjacks and 20 Flutters
Inch worm bear crawl: Line up head to toe in plank position, last man bear crawls to the front. All get to crawl 5 times
Indian run to playground
10 Pull ups, 10 Merkins, 10 CDDS, run halfway around track, 10 squats, 10 jump lunges (aka Mary Catherines), 20 Lunges, run the rest of the way around the track. Repeat for 3 rounds.
Mosey to practice field but stop half way to pick up Madison, who claimed he had been running but no witnesses. 10 merkins, 10 wide arm merkins and 10 diamond merkins while waiting for “the runner”.
Backward run the length of the field
Pick up a lifting size rock and line up at start of field
10 squat, curl, presses (aka manmakers?)
Partner up w/ partner 1 curling the rock while partner 2 runs to blocking sled and back. Flip flop. Repeat with tricep extensions. Repeat both rounds.
Return rocks and head to blocking sled where the Pax showed their blocking skills and actually moved the sled at least 5 feet. Didn’t seem that hard to me but maybe cuz I was in the coach’s position standing on the sled.
Mosey back to the school. 10 supine pullups, 10 derkins, 20 dips. Repeat.
Mary: 30 Dollys, 20 LBCs, 25 Freddie Mercurys, Done!
Moleskin: Always amazed how much more work gets packed into the 15 extra minutes on Saturdays. Just writing down everything we did has made me tired. The Pax were strong though and endured a steady 60 minutes of beat down with minimal complaining. Great work by all, especially the pre-runners that made it for the whole hour and it was good to have Village People join us, even though we weren’t at the YMCA (ouch). Thanks to Madison for taking us out. Always a pleasure and an honor to lead.
It was a beautiful 28 degree morning – ideal for an old fashioned beat down. So off we go at a warm up pace along the road and then for a mini cheese weave just because.
Disclaimers given prior to COP: SSH, Hillbillies, Merkins, LSS
The Thang:
Partner up for combined KB and non-KB exercises
Round 1: P1 20 Merkins while P2 does KB Good Mornings
Flapjack (or flip flop) until each partner has done both twice
Run HB mile
Round 2: 25 Squats / KB Upright Rows – HB mile
Round 3: 30 LBCs / Squat-curl-press – HB mile
Intermission: 15 Supine Pull ups & 20 Dips (3x) then back to the show
Round 4: 20 Carolina Dry Docks / Goblet Squats
Round 5: 20 Lunges / Curls
Round 6: 30 Flutters / Tricep Press
Mary: Dollys, Rosalitas, Back Scratchers
Moleskin: Good turnout and nice work by all. Mumblechatter was strong early but gradually faded toward the end so YHC felt rewarded. Great to see Sticky Note out for his second F3 post. Coming back after the first F3 post shows guts and a bit of crazy – so a great fit! Good to see Jabber back for 2nd week in a row and congrats to Bonhoffer on firsts for pre-run and gear workout. Thanks to HB for taking us out.
Gypsy provided info below on UNCC game and also has an opportunity for anyone up for a quick trip to the Big Easy for what sounded like a wild convergence. See Gypsy for more details.
new-halton-scoreboard-rendering-400px.jpg and commented: COME JOIN US FOR F3 NIGHT FEBRUARY 17TH AT UNC CHARLOTTE’S HALTON ARENA
sponsored by The Mineshaft AO
Great 2nd F opportunity with your F3 brothers! Wives, girlfriends, significant others, 2.0’s, friends, friends of your 2.0’s, neighbors, potential FNG’s and really anyone else you want to invite are invited! Seats are only $6 (regularly $15). There will be an acknowledgement of F3 on the scoreboard, photo ops and potentially other perks for our group. Would love to see a large F3 contingent out for this one!
Click the Link Below for purchase tickets!
https://www.fevo.com/edp/Charlotte-49ers-vs-UTSA–F3-Night-SYTt5vTX
email: f3mineshaft@gmail.com with questions or visit the F3Mineshaft Slack Channel
10 Pax were on time and ready for a beatdown with a bit of farm livin thrown in. We started with a lunge walk warm up to save Woody’s Hobbit foot.
COP: SSH, Hillbillies (natch), Merkins, Modified Squats (let’s just say they didn’t go exactly as the Q had planned so let’s just awkwardly transition to The Thang)
The Thang: 10 Stations (first 5 using farming materials, last 5 KBs)
Not enough time for another round so head to covered tables for:
Mary: Dolly, Backscratchers, Rosalita w/whip, 6 inches till time called
Moleskin: The chatter was good and steady with a backdrop of Petty (RIP) and the likes to give us a nice break from the usual metal mania. Some whined (HB) about having to carry bags of fertilizer, something about toxicity. At one point, Bernanke noted that GJ was unusually quiet after a record 10 seconds of peace. It didn’t happen again. It was good to see Woody and S-n-B back out after some foot issues, even if S-n-B was sporting red compression socks and espousing the merits of all things compression. Thanks HB for taking us out. Thank you for the opportunity to lead such a great group of guys!
Sixteen Pax were poised and ready to work at 5:30 sharp – maybe BW got a new alarm clock? Warm up with a HB 5k around Carolina Courts and congrats to Hoffa who remained upright this time.
COP:
SSH (25); Imperial Walkers (25); LSS (20); Merkins (20); Merkin-less Burpees
The Thang:
Line up in the parking lot for some work between the lines.
Round 1: Shuffle right across the parking lot, 5 Burpees, shuffle left to starting point, 10 burpees, repeat but increase burpees to 15 and 20.
Round 2: Lunge walk from starting to end line, 5 Merkins, lunge walk back to start, 10 Merkins, repeat with increased Merkins to 15 and 20.
Round 3: Same as above with Bear Crawl and Bomb Jacks.
Mosey to the island street. Run to the front of the parked truck for 5 Monkey Humpers then to the stop sign for 20 Flutters, 20 CDDs, 20 Jump Lunges (Mary Katherines)
Run back to start with same Monkey Humper routine and repeat of Flutters, CDDs and Jump Lunges
Indian run around parking lot and then circle up for extended Mary (Rosa Lita with whip, LBCs, Dollys, Back Scratchers, and Protractor until time)
Moleskin:
The line work turned out to be a gut check with the shuffle/burpees setting a strong early tone. Mumblechatter was a bit light but steady throughout. Not sure who was in the parked truck with the headlights on but they were treated to a front row seat to an impromptu monkey humper show. Sorry (not) for the blinding camera light during namerama. I’ll be sure to turn that off next time cuz we definitely look better in the dark. Great work by all to push through the grind. Thanks for the opportunity to lead.
HB Mile to warmup
COP: SSH, IW, Windmill, Merkins, and Slow Mountain Climbers
The Thang:
Partner up – P1 runs to large garbage bin and back while P2 does called exercise. Flip flop
Island Run – run to 1st island and do 10 LSSs, next island Bomb Jacks, keep alternating until Stop sign – pick up six. Return trip alternating Side Lunges and Mary Catherines (jump lunges)
Circle up for:
Extended Mary: Dolly, Back Scratchers, Rosalita Wip, Freddie Mercury, 6 inches until time called
Moleskin:
There was good mumble chatter early on including jabs at YHC for losing a glove with references to a Smooth Criminal. I spared the Pax my slightly above average moonwalk but it may come out later. A few of the Pax had the audacity to question the Q’s wisdom of calling 100 Makhtar N’Diayes on asphalt. I did come away with some elbow scabs so maybe they were right…nah. Chatter slowed as the humidity and grind seemed to take hold and I don’t recall any poking, which is too bad as I had some contingency options ready. All in all, a great showing with 20 strong men showing up at 5:30, even BW, and pushing through the pain. Shout out to SnB and Espresso that did a pre-run. It showed but they endured. It was an honor to lead. Only 2 days late with the BB so I’m getting better.