PAX: Wild Turkey, Midriff, Point Break, Tagalong, Mighty Might, Frehley’s Comet, Tuck, Odd Boy Out, Madame Tussauds
9 SOB posted on their driveways for an intense beatdown. Here’s what we did:
The Thang:
SSH, IW, Merkins, Mountain climbers
Driveway work (15-20 yards):
– Jog down, jog back
– Karaoke down and back
– Shuffle down and back
– High knees down and high knees back
– Sprint down and back
High Knee Burpees – High knees into a burpee when called X 10
Driveway work:
– Sprint down and back – 10 merkins, sprint down and back 20 LBCs, sprint down and back – 10 burpees
– Sprint down and back (faster) – 10 merkins, sprint down and back 20 LBCs, sprint down and back – 10 burpees
– Sprint down and back (even faster) – 10 merkins, sprint down and back 20 LBCs, sprint down and back – 10 burpees
Quick Feet/ Burpees – Quick Feet into a burpee when called X 10
Sprints
– Sprint down and back 3 times – 25 merkins
– Sprint down and back 3 times – 30 merkins
– Sprint down and back 3 times – 30 merkins
Ladder of Pain – 1 Burpee, 2 Merkins, 3 squats; adding 1,2, 3 to each round up to 5 burpees.
1 minute of Mary.
Moleskin:
Perfect weather, great group of guys and an intense workout. It was a great start to the end of the week.
– Madame T
20 or 21 SOBs crawled out of bed to their garage, porch, living room or driveway for an old school beat down by a Madame. Here’s what we did:
30 SSH
25 high knees
25 butt kicks
10 jump squats
10 Merkins
20 LBCs
10 burpees
2 minute run between rounds.
REPEAT 3 Total Rounds increasing in speed and intensity each round.
2 minute run
Ladder:
1- Burpee, 2-Merkins, 3-Squats
Increasing by 1, 2 and 3 ending with 10 Burpees, 20 Merkins, and 30 Squats
Durkin/Dip Ladder
20 Durkins OYO, 20 Dips OYO
18 Durkins OYO, 18 Dips OYO
ETC……
Mary
It’s a great morning to be alive fellas. The birds were chirping, the rain was pouring, the lightening and thunder was crashing and 21 guys were getting stronger. Great work by all. Welcome back Milwaukee’s Best!
– Madame Tussauds
Men of F3 South Charlotte,
I’m excited to announce the 2nd Annual Family outing at the Great Wolf Lodge (Concord) is officially ready for reservations. We currently have 13 rooms in our block for Friday November 9, 2018. Our prices are as follows:
Please call to reserve your rooms as soon as possible. We have 13 rooms (10 standard rooms and 3 themed rooms) in our original block. The quicker we book those, the quicker (and more likely) I’ll get the same rate on additional rooms.
Please call the Great Wolf Lodge at 1-866-751-9653 and give them our group reservation # 1811F3BA. Let me know once you’ve booked.
– Madame Tussauds
23 men showed up to the Maul on this brisk morning to discover the The Maul was closed and the PAX were headed back to school. Here’s what we did:
The Thang:
We launched from the AO and turned right onto Elm st, crossed I-485 and turned left on Endhaven and stopped at Endaven Elementary School (1.2 miles from launch).
-Circle up for COP to wait for the 6
– Mosey over to the play set and partner up. Partner 1 does pull ups, partner 2 does merkins until 20 pull ups and 40 merkins were completed
– Mosey over to the bus parking lot for ladder sprints. Q called an exercise and a number of reps (10), reps were completed and the PAX sprinted across the lot and doubled the reps (20), reps again were completed and the PAX sprinted back across the lot and tripled the reps (30). Exercises called: Burpees (5, 10, 15), Squats (5, 10, 15), Merkins (10, 20, 30), Lunges (5, 10, 15 each leg), CDD (5, 10, 15). Head back to the AO.
People chair on a wall to wait on the 6. 25 presses IC just for fun.
6MOM (PAX Choice)
COT
Moleskin:
I wanted to try something no one has ever done, take the men of The Maul to new territory, but I knew there was a risk of ticked off PAX. Most people have devised a worked that they knew some PAX wouldn’t like. Spackler last week, for example, called the Murderhorn challenge. Most hated it, but did it anyway. When it’s all said and done, the Murderhorn has the safety net of being right next to launch. Disgruntled PAX who are tired of running atleast have the comfort of knowing they are very close to launch. That wasn’t the case this morning. Being 1.2 miles away can make those who hate running uneasy. Knowing good and well that some wouldn’t like it, I went for it anyway.
Toolbag and No Show took one for the team and hung with the 6, while the rest of us gave Endhaven what we had.
Cheddar was there, basking in the glow of announcing his new expected baby this past Saturday at Stonehenge.
Frehley’s Comet spent most of the workout EH’ing anyone oldy and moldy for his new 45 and over workout on Thursday.
Mic Check showed up at a workout, a few guys thought he was an FNG.
Announcements:
Richard Sheltra 5K in Pineville 4/28. Hoping for 10 F3 guys to push speed for need chairs.
The fishing hole launching tomorrow. Only come if you’re old.
Date night this Saturday
New workout launches at charlotte latin. Hawks nest. Tuesday 5:30. Fast Twitch is moving to charlotte latin.
Men of South Charlotte,
We were able to secure a block of rooms at the Great Wolf Lodge for 11/17 at $189 plus tax for the night. It’s not too late to join us. Call 1-866-751-9653. Let the person know that you are with a group and give them Reservation # 1711F3BA.
Who: Men of F3 South Charlotte (includes Ms and 2.0s). We currently has 33 families attending for a total of 132 people
What: 2nd F Event – Great Wolf Lodge Outing
When: Friday November 17th
Where: Great Wolf Lodge Concord – 10175 Weddington Road, Concord, NC 28027
Here are the details:
– Madame Tussauds
14 PAX posted for what promised to be a run heavy Brave, perfect for BRR training. We covered 5.6 miles in the hour. Here’s what we did:
5:14 – Instructions were given.
Run around Ballantyne Country Club, do the called exercise OYO, Run hard up all the hills (6-7 minute pace), recover down all hills (8-9 minute pace) and regroup with the 6 at the bottom of each hill.
5:15 – We were off. Humidity was high (100%), complaining was loud and Frehley’s showed up.
Moleskin:
Each week at Swift Bratwurst leads a beautiful interval running workout. Most intervals are decided by either time or distance. For example, run hard for 400 meters or 2 minutes, recover for 200 meters or 1 minute. I wanted to try something where the intervals were decided by difficulty. Run hard up the hills, recover down. The pain did not disappoint. I was very please with how the PAX stayed pretty close together.
Announcements:
Davinci is converging with Stonehenge this week
Blackhawk launches in Wallnut Creek at 6:30am
14 PAX posted for a humid Bagpipe beatdown. Here what we did:
The Thang:
Mosey to COP SSH, IW, Merkins, Mountains climbers
Mosey over to Crane Lake (named by my 2.0 Dash, aka small pond with the bridge) for partner work. Partner up! Partner 1 runs a lap around the pond while partner 2 runs up the hill, back down and 15 merkins until their partner returns, flapjack for 2 sets each. Next set Partner 1 runs a lap around the pond while partner 2 runs up the hill, back down and 10 burpees until their partner returns, flapjack for 1 sets each.
Then, mosey over to Lock ness (sprint up the hill along the way) for he Durkin/Dip Ladder. 10 Durkins, 10 Dips, 9 Durkins, 9 Dips, etc.
Then mosey around lock ness for 6MOM
COT
Moleskin:
The humidity was absolutely terrible and made this Q so much worse than it really was.
Announcements:
Post at Indian Land’s newest workout, Blackhawk this Saturday 6:30 am at the wallnut creek park.
16 men posted to see what Billy Goat could bring to the Gloom in his VQ. Here’s what we did:
Billy Goat:
COP – 15 SSH, 15 Imperial Walkers, 15 LowSlowSquat
Mosey up Ballantyne Commons to MetLife building with 3 stops: one at Resort for 5 burpees, 10 merkins along the way, and lastly at MetLife entrance for 10 count of LBCs and center/right/left pulses
Mosey over to the descending platform flight – exercises at each platform:
10 Derkins & 10 stepups
10 incline Merkins & 10 jumpups
10 Merkins & 10 dips
10 burpees
plank and wait for the 6 in the roundabout
Mosey back up the flight towards Ballantyne Commons, stop for 10 count Freddie Mercurys
hand off to Madame Tussauds
Mosey back to the east side of the movie theater parking deck and partner up for the punch bowl. Partner 1 run down the hill through the basement and up the hill (hence the name Punch Bowl) while partner 2 does the called exercise to 100 total. First round merkins, second round squats.
Mosey over to the wall next to Duckworths for wall climbs and 5 burpees X 3.
Mosey back to launch for Billy Goat to call 6MOM.
COT
Moleskin:
Great VQ by Billy Goat. Way to throw it all out on the line. We covered over 3.5 miles in total, which is a lot for a VQ. The punch bowl seemed like a good idea in my head, but i really regretted it in action. Those hills were terrible. Shout out to Mr. bean and Frehley’s Comet. They did a whole lot of complaining so the beat down must have been good.
Announcements:
Join your Indian Land brothers at Walnut Creek this Saturday for the new launch of Blackhawk at 6:30am.
21 men showed up to Rebel yell foe a simple et effective workout. Here’s what we did:
The Thang:
MERKIN LADDER COP:
Merkins X 2, SSH X 10, Merkins X 4, IW X 10, Merkins X 6, Squats X 10, Merkins X 8, CDD X 10, Merkins X 10
Meet at the end of the parking lot for a sprint merkins ladder. Sprint down the parking lot row and do Merkins X 5 at the end, sprint down the parking lot row and do Merkins X 10 at the end, sprint down the parking lot row and do Merkins X 15 at the end, 20, 25, 30.
Mosey over to the parking lot in front of the movie theater and partner up. Partner 1 runs up the hill while partner 2 does the called exercise, flapjack. 2 hills runs each. Burpees, Full Sit-ups.
Mosey to the top of the Murderhorn. Plank to wait for the six, then in an out planks X 10. Run down the Murderhorn and turn around and get the six. in an out planks X 10, Burpees X 10 OYO. Mosey up the murderhorn and go back and get the six.
Line up against the side wall of the theater and plank. Do 8 balls to the wall climbs.
6MOM – PAX Choice
COT
Moleskin:
The weather was perfect for merkins. We pushed them out, climbed a hill then trudged up the Murderhorn. It was great to see several FNGs from Wednesday’s FNG day back out at Rebel Yell. Keep posting fellas.
A few observations:
– When did heartbreaker get so fast?
– Philmont is alive!!!! I’ve seen him 2 days in a row!
– Purple haze is getting a lot of gray in his beard…. Dude is still a beast in his old age.
Announcements:
Prayers for Market Timers father and family.
New 3rd F next Thursday at Chick-fil-a at stonecrest.
Fredo has Bagpipe Q on Tuesday
Memorial Day Convergence at the top of the Ballantyne
10 of Indian Lands toughest, escaped the fartsack to answer the call (tweet) to find out what they were made of. Here’s what we did:
The Thang:
Launch and head down the hill to the practice football field. Line up for a modified COP (LOP – Line of Pain). Do the called exercise and sprint 100 yards across the field. SSH, IW, Mountain Climbers, Merkins, Lunge Walks, CDD, Diamond Merkins.
Mosey over to the bottom of the steep hill. Backwards bear crawl half way up the hill, 5 CDD and frontwards bear crawl down the hill, rinse and repeat.
Mosey over to the playground. Perform 8-16 pull ups, do a lap around the yard, 10 burpees and merkins to wait for the 6, rinse and repeat.
Mosey around the school to the front wall. Line up, jump the wall, run 15 yards, jump the wall on the way back, recover.
The Main Event: Partner up, Partner 1 hairburner as far as you can, partner 2 takes over when partner 1 is done. Do the full big drop off loop around the front of the school (almost ¼ of a mile?).
6MOM
COT
Moleskin:
The workout was a variety of sprints, shoulder work, pull-ups burpees, wall climbs and Hairburners (everyone’s favorite). The mumble chatter was loud, Fire Hazards was complaining, and the workout was tough. All and all, it was just a typical morning workout in Indian Land.
The hair burners hurt. I swear Curbie wanted to hit me. Pushing that weigh plate around that loop hurt so bad. All I could think about is how that big loop we did felt like a Burning ring of Fire. Then the Johnny Cash song was stuck in my head as I pushed the plate to near Merlot spillage.
As always, it was an honor leading the men in The Gloom.
Announcements:
Be on the lookout for the food challenge
Contact paper jam if you’re interested in leading a new 3rd F on Wednesday or Thursday mornings.
SOB SAR – Be on the lookout for PAX going through tough times. If you need something to talk to connect with Paper Jam via Slack or twitter.