Author Archive Doug Boone

Engine Start System Malfunction

Eleven braved a cold icy morning at Calvary.  Eight appeared on Floor Slapper’s schedule, one arrived an hour early and was napping in his vehicle, and one joined us in the midst of our warm-up run.  Those at Anvil on the 13th may recognize the routine which was adjusted ever so slightly to extend 15 minutes, at least that was the plan.

Warm-up:  Ran to oval.  15 each of side straddle hops, imperial walkers, low slow squats, mountain climbers, and Peter Parkers.

1st series:  Ran to the rock pile at the North entry off 51.  There with lifting rocks we did curls, presses, and triceps as we walked around the circle three times.

2nd series:  Next we ran to the middle entry to north parking lot.  Started there with 25 merkins, then ran to west end of lot and did 25 LBC’s, then ran to the other side of lot across from the start area and did 25 jump squats, then to the east end of the lot for 5 burpees.  Then back around to the start and repeated four more times but lowered to 20 reps, 15, 10 and ended with 5 reps (remaining burpee reps were 4-3-2-1).

Planked to wait for all to finish, at least some of us did.

3rd series:  Ran to hot box and partnered up.  Partner 1 did step ups, while partner 2 ran to the 2nd light post and back.  But before the swap, our hot box was commandeered by two women exercising (they were very nice about it).  We adjusted to people’s chair on the wall with air presses briefly and then moved on to the next series.

4th series:  Ran to rock pile past cemetery and got a lifting rock.  Partner 1 did overhead extensions lying on back while partner 2 ran to the last tree island in that parking lot and back.  Swapped.  Repeated next with press and flutter, and then big boy sit ups with rocks.

5th series:  Ran to bench/tables near Church entrance at start.  All were iced over, so we couldn’t do step-ups and had to adjust on the fly.  Thanks to Udder’s suggestion we ran an eleven series up and down much of the east Rea Road entrance road with LBC’s at the top and merkin’s.  At finish, ran back to start and circled up for close out.  Various Fitbit’s, Garmin’s and other trackers clocked us at four miles.  Three joined us from Olympus there.

Announcements/Prayer:  Jet Fuel has Rock Zero Q next Saturday (23rd).  Mighty-Mite’s blood drive with anti-body testing.  Hoover solicited runners for a 75 mile run to Greenville in September and said slots fill up fast so sign up early.  Hoover was on a fast pace today prepping for it.  Thanks to Udder for closing us out with a prayer.  Thanks also to site Q’s Hoover and Geraldo.

“Engine start system malfunction” was what greeted me as I started my car and drove to Starbuck’s for coffee.  I made it home and its since been towed to the dealer.

Sweat Sixteen

Sixteen braved the foggy cold morning, several in summer shorts.  Note, they do sell sweatpants on the F3 Gear site or really tall socks (just ask Geraldo).  Hoover destroyed my legs with an AMRAP (crap) session on Monday, but I braved it out this morning.

Warm-up:  Ran to oval.  15 each of side straddle hops, imperial walkers, low slow squats, mountain climbers, and Peter Parkers.

1st series:  Ran to nearest entry to north parking lot.  Started at entry with 20 merkins, then ran to end of lot and did 20 LBC’s, then ran to the other side of lot across from the start area and did 20 jump squats.  Then back around to the start and repeated three more times but lowered to 15 reps, 10 reps, and ended with 5 reps.

Planked to wait for all to finish.

2nd series:  Ran to hot box and partnered up.  Partner 1 did step ups, while partner 2 ran to the 2nd light post and back.  Swapped.  Next round partner 1 did dips and partner 2 ran to the 2nd light post.  Swapped.  Then repeated the routine.

3rd series:  Ran to rock pile past cemetery and got a lifting rock.  Partner 1 did curls while partner 2 ran to the last tree island in that parking lot.  Swapped.  Repeated next with presses, then triceps, then squats.

4th series:  Ran back to starting parking lot.  Circled up for Mary’s.  15 flutters with hands to the side.  15 dolly’s with hands to the side.  15 heals to heaven with hands to the side, all in cadence.  Then finished with 1 burpee.

Announcements:  Spackler’s Beef Curtain persona announced himself.  Mighty Mite (aka Dracula) is advertising another blood drive on slack, so expect a visit from him.

Prayer request for About Time and his son Jennings.

Thanks to site leaders Lorax and Point Break.

Burpee Blast

Fourteen (including an FNG) survived a burpee blast Nightmare on Elm.  We started with a warmup run to the entry to the courtyard/fountain for a 15 each of side straddle hops, imperial walkers, low slow squats, mountain climbers, and Peter Parker’s.  Next began a three-round series around the courtyard area with four stops.  At the entry way we began with five burpees and 20 jump squats, then ran to the parking lot on the north side of the courtyard for five burpees and 20 merkins, then into the courtyard to the fountain for 20 step ups and 20 dips, followed by short run to the parking lot at the south end for another five burpees and 20 diamond merkins.  Then back to the entry for another two rounds with the last round shortened to two burpees and 10 reps of the same exercises.  At completion of the third round, we ran to the parking lot at the southwest corner of the mall behind Target where we partnered up with the first partner running up the hill and back while the second did LBC’s, flapjacked and repeated changing the Mary’s to heals to heaven and then flutters.  Then ran to the parking lot entry to Regal’s for two rounds of burpee suicides running back and forth to the three tree islands with a burpee at each island.  Finally finished at the start with a couple Mary’s.  We learned our FNG Ramon is an aspiring Cintas professional who works as a kick boxer or maybe it’s the other way around.  He mentioned that he goes by “Ray”, but now at F3 he’ll go by “Rousey”.  Welcome Rousey!

Splitting Rock Piles with 16 Paxes

Ran to the rock pile at southern end of parking lot and started with a warm up, 15 each of side straddle hips, imperial walkers, and low slow squats.  All then picked a lifting rock from the pile and deposited it in the grass near the parking lot.  Next ran to the north parking lot nearest the second rock pile for a second warm up, 15 each of merkins, mountain climbers, and Peter Parkers.  Then each picked another lifting rock and deposited it in the grassy circle.  Then ran to the hot box and split into two groups.  In the hot box each did 20 step ups and 20 dips.  One group then ran to the north rocks and did 15 each of curls, presses, and triceps while the other group ran to the south rocks and did 15 each of bench presses, pull overs, and big boy sit ups.  Both groups ran back to the hot box to repeat and swap rock piles.  After the second round at each rock pile, each returned their rocks and ran back to the hot box for people’s chair and air presses.  Finished with a run back to south end of starting point parking lot for a run up and down the width of the lot followed by Mary’s.  Closed out at the start on time with announcements and a prayer from Lorax.  I looked up the definition of “back blast” to see if my report still qualified for entry.  One definition included “the backward escape of gases” which if I recall did and often occurs at our workouts.  “From an earlier time” though seemed more fitting to my tardiness in writing this.

Two Minutes of Overtime

17 strong ran across the street and up to top of CC’s parking deck for our warmup.  15 each of side straddle hops, imperial walkers, low slow squats, mountain climbers, and Peter Parkers.  Back down to the entry of the parking deck for the first series which started with 5 burpees, then a run up the first long ramp, 10 hand release merkins at the top, back down ½ way and around to the second long ramp for 10 big boy sit-ups, then a run to the  top of the second long ramp, another 10 hand release merkins, and around to the top of the eastern stairwell for another 10 big boy sit-ups.  Back down to the parking deck entry, repeating the series three times in total.  After completing the third series, went down the western stairwell and across to the rock pile.  Each, or some, grabbed an appropriately sized walking rock.  Then back to the bottom of the western stairwell with our rocks where we started with 5 squats, ascended the stairs to the top of the deck, then walked to the center stairwell doing rock curls, then descended the center stairwell, 5 squats at the bottom, walked to the third stairwell doing presses, 5 squats before ascending to the top, walked to the center stairwell doing triceps, descended that stairwell, 5 squats at the bottom, walked to the starting stairwell (western) with rocks above head.  Attempted to repeat this series one more time.  A quiet group of protesters modified at the bottom of the starting stairwell for Mary’s instead of a repeat while those dedicated rocksters marched on for another round.  But the Q’s timing was off and, so only ¾’s of the second round was completed before reconvening with the protesters and returning the rocks and running back to the starting parking lot 2 minutes late.  Maybe this would be a better 1-hour routine instead of a 45-minute weekday routine.  Still, all 17 survived.  Closed with role call, announcements, and a prayer.

Fun Facts for Reps on Presidents Day

Warmup:  Ran to the track where we started with 10 side straddle hops, followed by 10 imperial walkers, 10 low slow squats, 10 mountain climbers, and ending with 5 burpees for a total of 45 reps in honor of our 45 Presidents.

Followed the warmup with an Indian run around the track recognizing the Trail of Tears and the correct answer of which President was associated with it, Andrew Jackson.

1st Series:  Three laps around the track for the three impeached Presidents, Johnson, Clinton, and Trump, with four exercise stops, first 50 yard line, 10 merkins, first endzone, 10 LBCs, second 50 yard line, 10 squats, and second endzone, 10 heels to heaven, followed by 4 burpees in honor of the 44 men who have served as President since Grover Cleveland’s two nonconsecutive terms, 22nd and 24th, are both counted.

2nd Series:  Ran to the concession stand and gathered lifting rocks.  There each did 15 curls, 15 presses, and 15 triceps, again in honor of our “45” Presidents.  From there we ran to the bleachers and did 8 step ups with each leg in honor of the 8 Presidents who died in office, Harrison, Taylor, Lincoln, Garfield, McKinley, Harding, Roosevelt (FDR), and Kennedy.  Followed by 15 dips, 15 derkins, and 15 pullups for our “45” Presidents.  From there we ran around the northeast baseball field on the gravel road back to the concession stand where we repeated our lifting rock exercises.  We repeated this circuit three times, one less than the four planned to honor the four Presidents assassinated in office, Lincoln, Garfield, McKinley, and Kennedy.

3rd Series:  Casually ran to the parking lot where we ran a suicide stopping at each goal post followed by 3 burpees in honor of the 3 Presidents born in NC or possibly SC (Andrew Jackson is listed as born in NC/SC).  Ran a sprint to the last goal post and back followed by 2 burpees for the 2 Presidents listed as born in NC, James Polk and Andrew Johnson.

4th Series:  Circled for Mary’s where we started with 31 dolly’s in honor of the 31 days William Henry Harrison served before he died.  Followed with 17 flutters honoring the 17 Presidents elected to two or more terms.  Then 14 LBC’s for the 14 Presidents that actually served a full two or more terms.  When time expired so did our rep counts in honor of our Presidents.

Snowflake closed us out with a prayer.

Oops! Back, back, backblast

Warm-up: Ran to courtyard with 1/2 circle of turf. Did 15 each of side straddle hop, imperial walker, low slow squat, and mountain climber. Ended the warm-up with a lunge walk around the turf.

1st Series:  Ran to north parking lot. There ran with four stops, 1st stop 20 merkins, 2nd 20 LBCs, 3rd 20 squats, 4th 20 heels to heaven. Repeated three times with reps of 15, then 10, and finished with 5 each, followed by plank until all finished. Next ran to hot box.

2nd Series:  At the hot box we partnered with the 1st partner doing step ups and 2nd partner running around the light pole in the center of the parking lot and returning to the hot box to switch with partner.  Repeated two more times with dips and then incline or decline merkins. 

3rd Series:  Ran to the rock pile past the cemetery.  There each got a lifting rock and carried them to the nearest parking lot.  We started with 15 curls.  Then we ran to three islands in the parking lot circling back to our rocks.  At each island we stopped and did ascending burpees starting with 1 at the first and ending with 5 on the circle back of that island.  Back at the rocks we did 15 presses and then repeated the burpee trail.  Returning again to the rocks we did 15 triceps and repeated for a final time the burpee trail.  We were careful to place the rocks in the grass and not on the parking lot to prevent the rocks from being damaged by passing cars. 

4th Series:  From the rock pile we ran back to the southern tip of the eastern parking lot where we finished with a set of Mary’s followed by a run uphill to the end of the parking lot and back, and repeating several times until time expired. 

Closing: Jet Fuel said the prayer for the group and we all wished each other a Happy Thanksgiving.

Sleepless in Hydra

Warm up:  Ran to East parking lot where we warmed up with 15 each of side straddle hops, imperial walkers, low slow squats, and mountain climbers. 

1st Series:  Ran to East benches under trees.  There we split into two groups to exercise at three stations.  At the 1st station on the East benches each group did 20 step ups and 15 dips.  At the 2nd station on the West benches each group did 15 inclines or declines and 15 squats.  The 3rd station at the playground behind the school, each group did 10 pull ups and 20 LBC’s.  The first group started at the East benches and the 2nd group started at the West benches.  We did this circuit three times, running between each station.

2nd Series:  Starting from the East benches we ran across Rhea Road to Windyrush Road and then circled up Edenbridge Lane to the Methodist Church stopping at the rock pile.  There we partnered with a lifting rock.  The 1st partner did 15 each of curls, presses, and triceps, while 2nd partner ran to the end of the parking lot and did 5 burpees before returning.  This was repeated twice. 

3rd Series:  We ran back to the East parking lot where we did a set of Mary’s and then ran to the end of that parking lot and back.  We repeated this four times starting with 15 dolly’s, then 15 flutters, then 15 Rosalita’s, and finally 15 heals to heaven.  After completing, ran back to the West lot to circle up and close out.

Close out and announcements:  Sprockets’ birthday, 42, wow, but no respect for another 8 years.  Still, he was serenaded with a happy birthday song by a group of 14 men with little to no singing skills, at least that’s my opinion. Sprockets closed us out with a prayer. 

Sleepless in Hydra is from me going to the Ohio State vs UNC basketball game Wednesday night in Chapel Hill with my son who’s a UNC sophomore and getting home at 2:30am on Thursday.  I’m a native of Ohio, so a Buckeye fan and a paying UNC fan.  It was great to see Sprockets wearing an Ohio State shirt.  Go Bucks!     

Caught a Striper and Tony Hawk at Base Camp

Warm-up: Ran to the track where we did 15 each of Side Straddle Hop, Imperial Walker, Low Slow Squat, and Mountain Climber. Followed with a one lap Indian relay around the track. First exercise series: Ran around track stopping at ¼ increments with the first stop doing 15 merkins, second stop doing 15 LBC’s, third stop 15 squats, and fourth stop doing 15 heals to heaven. Repeated this three times. Second exercise series: Ran to bleachers where we did three sets of 20 step ups, 20 inclines, 20 dips on the bleachers, and 20 pull ups on the sidewalk rails. Had planned to run around the triangle to three sets of bleachers for each exercise, but due to the mud from the weekend rain we stayed at the top bleachers. Third exercise series: Ran to concession and restroom building where we partnered up. Partner 1 did a set of 15 curls, 15 presses, and 15 triceps with a lifting rock. Partner 2 ran down the side walk, to the corner of the fence near the stairs, circled up the grass hill to the concession stand, and did 5 burpees. Then switched with their partner, repeating three times. Final unplanned series due to a slow watch: Circled up in the parking lot where we did Mary’s, 20 LBCs, 20 Dolly’s, and 20 Freddie Mercury’s. Three minutes still remaining so we ran a suicide using the basketball hoops as our suicide legs. Finally time expired at 6:15 for us to circle up and close out. At closing circle two FNG’s were introduced, all invited by Gladiator, F3 from Houston, who was in town for the holidays. Jeffrey, 13, Gladiator’s younger brother, was given the F3 name of Tony Hawks in recognition of his passion for skateboarding. Tony Hawks is apparently a famous professional skateboarder. Goes to show that you can learn new things at F3 too. Billy, 54, Jeffrey and Gladiator’s father, was given the F3 name “Striper” because of his occupation with a firm that stripes roads. Good think he doesn’t remove paint or we would have had to add a “p” to his name.

Campus Police

Warm-up:  Ran to the Credit Union parking lot at the Little Ave/McMahan corner where we did 15 each of Side Straddle Hop, Imperial Walker, Low Slow Squats, and Mountain Climber.

Thang:  From there we crossed McMahan to the rock piles and with a lifting rock each did three sets of 20 each of Curls, Triceps, and Squat Thrusts. 

Next we ran to the Charlotte Catholic parking deck where were stopped by the Campus Police.  If not for the professional defusing skills of Mermaid, all eleven of us could have been thrown in the back of the school’s John Deere paddy wagon by the two campus police officers.  No longer handcuffed by the police, we ran the length of the deck up the first floor to third floor parking ramp, stopping in the middle for 20 Merkins, and at the top for 20 LBCs, then back down to the start of the long ramp on the second floor to the deck top, starting first with 20 Squats, then another 20 Merkins in the center, and another 20 LBCs at the top.  From there we ran back to the entry of the front stairs and did 20 Squats.  Descending the stairs, we repeated this routine three times. 

At completion, we descended the stairs and assembled at the east end of the football field in the circle with masonry walls/benches and did 20 Step-Ups and 20 Dips.  Followed by a run to the left/south center of the fencing along the football field for 20 Toe Touches (Mary’s) to the fence, then ran around the field to the opposite side for 10 Burpees in the parking lot, and then completed a circle of the field back at the walls/benches for 10 Step-Ups and 10 Dips.  Due to the delay caused by our detainment by the Campus police, we headed back to our starting point, closing out with a 30 second Plank.

Only announcement that I can recall was the location of the Labor Day (today’s) combined session.  Special thanks again to Mermaid for keeping our criminal records clean.