Author Archive Pele

A couple of old friends stop by Ascent

Posted on behalf of Pele…

At 7 am, 6 pax had gathered with VSF planted the Disclaimer was given then we were off to do some work.

Mosey to other parking lot for warm up:

SSH x 15 IC

10 Merkins OYO

IW X 15 ic

10 Merkins OYO

LSS X 15 IC

10 MERKINS OYO

LINE UP ON SIDE OFF THE PARKING LOT. High knees across. Buttkickers back. Kareoke Left and Kareoke Right.

Mosey to the playground

Cindy 15 minutes AMRAP

5 pull ups 10 Merkins 15 Squats

Mosey to the concession area

Circuit work

Step up 10 each Leg, 20 dips , 20 LBCs rinse & repeat X 3

Derkins, deep Squats old school sit ups X 10 each rinse & repeat x 3

Mosey to field for a trip to the zoo

Bear crawl 20 yards 10 Monkey humpers backwards run back rinse and repeat

Head to other end of the field and circle up for old favorite – Jack Webb up to 5 and back down.

On your 6 for some mary

Elbow plank x 10

SID THE KID x 10

One legged glute bridge x 10 each leg

LBC R IC

LBC L IC

LBC IC

ROSALITA IC

Protractor

elbow planks 10 counts

Mosey to the wall for multiple variations of people’s chair

Mosey to launch done

Great job by everyone! Hope to focus on full body with more emphasis on the legs. Hope everyone got their money’s worth.

Announcements

Sign up for Q with Sony. Schedule open in March until the end of the year. http://www.signupgenius.com/go/5080d4daca62ea2fc1-qschedule

Richard Shelter Run in Pineville – check weekly newsletter for more details.

Cindy Bear Crawls with Mr. Webb at AscentOlympus

YHC pulled into OP this crisp fall morning to find 1 pax swinging KBs and 2 pax getting ready for their weekly dose of Ascent Olympus. 3 more pax would come in on 2 wheels just before launch. VSF planted and an average disclaimer given and we were off. YHC would be Q for the first half and Sony would be taking the 2nd half.
Mosey to the other parking lot to get warmed up.
SSH X 15 IC, 10 merkins OYO
LSS x 15 IC, 10 merkins OYO
IW X 16 IC, 10 merkins OYO
Pax are warmed up, let’s mosey. Head to the COncession area, where it was noted Hot Dogs for $2. Bargain at S. Charlotte sporting events.
Circuit work for the pax.
Step ups, Dips, Jump Squats x 10, LBCs when finished
Repeato x 2 with 10 Step ups and 15 Dips, Jump Squats
Mosey to the wall for Peaople’s Chair.
Round 1 30 arm raises, Rd 2 frankenstein with 10 counts from Goon & Moon River
Round 3 30 arm raises. Recover and mosey to the playground for a visit from our favorite Crossfit Tomato – Cindy
1/2 cindy – AMRAP 5 Pull ups, 10 merkins, 15 squats for 10 minutes
Hand over the keys to Sony.
Mosey to the field.
5-10-15 Squats with 10 yard bear crawls in between.
Visit from the 1st member of the Webb family – Jack up to 5.
5-10-15 Squats with 10 yard bear crawls in between back to start.
CDD Webb up to 5.
5-10-15 Squats with 10 yeard slow deep lunge walk in between
Diamond Merkin Jack Webb up to 5 lunge walk back
Wide Arm Merkin Jack Webb up to 5.
Pax Choice for Mary
Done

Moleskin
Great group out there. Colder than expected morning at least by YHC. We quickly got warmed up and stayed there. YHC had to exit early to help get the family to a soccer game on time. Thanks to Sony for stepping up and taking the 2nd half of the workout. you never know what Sony is going to pull out of his bag of tricks. Today was no different. Quads and shoulders are still burning this morning and I missed the last 15 minutes of his painfest.
Great work by all – Moon River, Goon, Billboard, and SOnoma.
High Tide took on the day with the weight vest on. Great work.
Sony as always looking strong and excited about his work moving to an area with F3 for the upcoming months. Look out F3Raleigh. Sony is coming.

Announcements
Joe Davis Run – Sign up – 5K & 10K options.
Christmas Party 12/3 – Sign up.

50’s

Slack Site Q late with the BB. Sorry for the delay. 16 pax including 1 FNG entered the gloom for their Saturday dose of Pain at Ascent Olympus. SF planted and disclaimer given, off we went. Lap around the parking lot to make sure we had everyone and circle up.

SSH X 15 IC
Low Slow Squats x 15 IC
IW x 15 IC

Mosey to the other parking lot for the main event – 50’s!
14 exercises listed on the board – perform 50 reps of each exercise running to the end of the parking lot & back between exercises. Exercises in red on the board, run to the playground and perform exercise there. Run back.
Not necessarily in this order.
*CDD, Merkins, LBC, Squats, Dips, Freddy Mercuries, Incline Merkins, Monkey Humpers, Lunges, Step Ups, Dolly, Mountain Climbers, Flutters, and Dead Bugs
If you finish early, LBCs and other mary until Q calls time.

Everyone grab some water and mosey to the wall for People’s Chair.
Everybody down in PC for 30 seconds
Repeat with 50 air presses
Repeat with 40 air presses

Mosey to launch for Mary.
LBC x 20 IC
Dolly x 20 IC
Rosalita x 20 IC
Protractor – various angles
Flutter x 20 IC
Sid the Kid x 10 OYO each way
Finish with a couple of stretches. Done.

Moleskin
Great group out there today. Welcome to FNG Big Bang, Patrick. Draino, EH’d him. Apparently had several degrees/certifications by 16 and owns his own tech company. Great job out there, look forward to seeing you out there again soon.
YHC knew that he did his job and as the PAx were asking if I was mad when I made out the weinke. Actually, needed a plan and check out some other recent BB and blended a couple of recent workouts. Plan was to keep everyone together, push the Pax with a you vs. you workout and full body beatdown. I felt it.
Great to have Bugeater out there and look forward to seeing him again soon. Billboard just keep pushing it evey week. Keep it up. Great to have Drop Thrill back in Area 51. Many other great work out there. Thanks to the pax for helping bring the water & the board back to the launch. Sound off in the comments with anything I missed. Thanks for the taking us out Drop Thrill.

Announcements
F3 Golf – http://f3golf.com/ July 29th – 9 am shotgun start.
F3 Pool Part – August 20th at Candlewyck. Must register.
Church on the Street(COTS) – Great opportunity to serve those less fortunate. – http://www.signupgenius.com/go/9040b44a5ab23a57-church2?utm_source=Pax&utm_campaign=33a3282ec8-Newsletter_20151213&utm_medium=email&utm_term=0_e2070eb2f3-33a3282ec8-53412961

Thanks for the honor to lead!

Celebrating 240!

14 pax arrived to Ascent Olympus for a Big League Chew(BLC) and YHC combined beatdown. BLC took the reins for the 1st half. Pax were disclaimed no FNG’s today and off we went.

Mosey to the track area for Warm Up.
BLC lead us with some warm up stretching and then 5 burpees OYO.
Mosey to the other side of the school and the basketball court for the rest of the warm up.
SSH IC
Squat Complex X 5 (nice steal from Dora)
IW IC
5 burpees OYO

Mosey to the Back field for 3 man grinders. BLC explained the upcoming celebration of July 4th would be the USA’s 240th birthday. Today we would mark that with the grinders.
P1 Squats, P2 runs to the other side of the field where P3 is doing Dolly. Continue running until the team reaches 240 squats plank and wait for the other pax to finish.
Next round
P1 SSH, P2 runs to the other side of the field where P3 is doing flutter. Continue running until the team reaches 240 SSH plank and wait for the other pax to finish.
Hand off to YHC for the BH of the workout.
Mosey to Concession area for Circuit Work
10 Step Ups each leg, 10 Dips, 10 Derkins Rinse and Repeat.
15 Squats, 15 dips, 15 LBCs Rinse and Repeat.
Mosey to the back of the school for People Chair.
Everybody get down as we bring the six on in. Recover.
Back down in PC for 40 air presses.
One more time for 50 air presses.
Mosey to the near field for Triple Nickel.
1 side of the field 5 HR Merkins and the other side for 5 Heels to Heaven
Run it 5 times for the Triple Nickel.
Plank until everyone is finished.
Circle up for Mary.
4 rounds of elbow plank – 20 seconds in plank 10 second rest.
LBC IC x15
Rosalita IC x 15
CCV IC x 10 R & L
Sid the Kid OYO x 10 l & r
CDD IC x 15
Run back to launch. Done

Moleskin
Great group out there this morning. BLC stepped up to lead half the workout. A big thank you and great job!
When we got started, Normandy let his Dad know he would be heckled. Not sure how that worked out for Normandy the rest of Saturday. But during the workout he had some fun with it. Great seeing guys come out consistently and get better. A couple of new faces for YHC today. Hope to see you back out. High Tide doubled down after High T workout. he rolled into the back field in the middle of the grinders. Strong Work by all the men. Men keep posting, you will get stronger. Great group and Great take out by BLC. Thanks for following me around for the last 30 minutes.

Announcements
F3 Golf – http://f3golf.com/
Whetstone Mentoring Program – https://t.co/d1NakRlkue?ssr=true
Looking for Q’s for July and August for Ascent Olympus. Contact Pele or Gullah for the opportunity to lead.

No Easter Egg Hunt Here Today!

YHC did not know what to expect today with the Easter Holiday and Spring Break! I got the call yesterday to substi-Q as The Hoff is still dealing with back issues. 5 pax arrived in the gloom to find there was no Easter Egg Hunt only the opportunity to take their #DRP. VSF planted and brief disclaimer given, and we were off.
Mosey to other parking lot for a little warm up. We did some butt kickers and high knees along the way.
Circle up for the following: SSH x 15, IW x 15, LSS x 15, Lat. Lunge IC x 10. Prying Squat x 2/
Lunge walk across lot.
Mosey to Church parking lot
Partner up and grab a lifting rock
Presses x 15, curls x 15, triceps ext. x 15, squats x 15 then run to lightpole and back in between each exercise. Rinse & Repeat
Mosey back to the school grab some wall with shoulder flexibility For 10 counts & arm presses X 25 rinse and repeat
Mosey to concession area for circuit work X 4
Step ups x 10, old school sit ups x 15, CDD X 15. Rinse & Repeat.
Dips x 15, Squats x 15, LBCs x 15. Rinse & repeat
Mosey to field for starfish. Everybody go through 2X. Plank when finished.
Upper Body – Merkins X, wide arm X 10, CDD x 10, HR x 10 in the corners with Freddy Mercury in the middle X 10
Jack Webb up to 5 Merkins & 20 Arm Raises then back down.
Mosey to playground for another round of circuit work
Dips x 15, Lunges x 10, LBC x 15. Rinse & Repeat
Circle up for Mary x 15 each exercise IC
-Mason twists
-LBC
-Dolly
-Rosalita
-Flutter
-Sid the kid
-Protractor
1 minute left – AYG Suicide going to the islands in the parking lot. Done!

Great job out there by everyone. Veteran group. Ickey was leading the way for the most part today. Daisy was killing as well even after pushing a truck around on Friday at a Metro workout. Nuke was pushing it hard after a difficult Mountain Goat Workout Friday. High Tide was carrying extra weight today with his utility vest. An extra 15-20 lbs or so. YHC is struggling to remember how much it was exactly. As always it was an honor to lead and the men continue to inspire me by their committment. Daisy took us out. Great word as we prepare to celebrate Easter and Resurrection Day! Happy Easter!

Announcements
1)There are openings for the Spring Mud Run on April 30th. See Fire Hazard’s pre-blast for details. http://f3nation.com/2016/02/29/2016-mud-run-preblast/
2)F3 Dads: A Night with the Knights is Saturday, May 14th. Bring your 2.0s to BB&T Ballpark to watch the Knights take on the Durham Bulls. Details here: http://f3nation.com/2016/03/08/f3-dads-a-night-with-the-knights/

Tour de Olde Providence

2 pax arrived early for an impromptu Pre-KB. At 6:58, SF was planted and 8 pax were disclaimed. Off we went into the chilly February gloom.
Mosey to the other lot to warm up.
SSH, IW, LSS, Lateral Lunges (All IC x 15)
Line up on the line for the following to other side of the lot.
High Knees, Butt Kickers, Kareoke L & R.

Mosey to concession area for circuit work
3 rounds plank after each round
Step ups, dips, Freddie Mercury run to back stop & back.

Mosey to back field for starfish for 15 minutes
CDD, LBC, Jump Squats, lunges X 10 MERKINS IN THE MIDDLE X 10

Mosey back to playground circuit x3
Pull ups(5), Merkins(10), squats (15)

Mosey to wall for PC
Air presses X 25 rinse & repeat x 3

Mosey to baby track for some team track work. Split in to groups of 4.
Pax 1 one side doing merkins, pax 2 at one of end of track doing squats, pax 3 at other end of track doing old school situps, pax 4 runs to pax 2 then does exercise,pax 2 runs to pax 3, etc.
Do this for the remainder of the time. Done

Moleskine
Great group out today. We toured most of the campus and got in alot of full body work and 2 miles. Great to have Vila back out this week. Keep coming out. it doesn’t get easier, but you will get better. Everyone pushed it. Great to see Floppy Stick out again this week and he was pushing it. Great to have Sony back out after too much travel. Look forward to having you post in Area 51 more if your travel ever slows down. Nuke, Curry and Gullah as always were pushing it out there. Thanks to High Tide for taking us out.

Announcements
*Gullah and Nuke have the Q next week. Bring your KB.
*5 Years of F3 Party – March 5th at The Fillmore Charlotte. Here is the link – https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T
*Click the link to help Run Stopper’s son, Cole,complete the Appalachian Trail. https://www.gofundme.com/75fs3yn8

Ascent meets Olympus

YHC pulled into OP to see High Tide getting extra credit with a Pre KB routine. Impressive with our 1st cold morning in a while. YHC will take the cold and dry any day over what the last 2 weeks have been. SF was firmly planted, 8 pax gathered to take on what Ascent and Olympus had to offer. Properly disclaimed, some might question that, off we went into the gloom.

Mosey to the other Parking for Warm Up with SSH, IW, LSS, and MC.
Next the Q confused everyone with sub par explanation.
3 corner grinders. One runner, AMRAP at each corner until runner reaches you, then run to the next corner.
Corner 1 – Merkins
Corner 2 – Squats
Corner 3 – CDD
We did 1 round when Gummy and Hopper arrived. Added a 4th corner of Lunges for 3 more rounds.
Mosey to concession area for Circuit Work:
Dips X 15, Lateral Lunges X 10 each leg and Merkins X 15.
Rinse & Repeat
Mosey to back of the school & grab some wall for the following:
Hands out in front and Mall Cop 30 second 10 count with some type of Jane Fonda criss crossing of hands movement. Not sure what happened here.
2 rounds of People’s Chair with 50 air presses.
Mosey back to launch for for Gullah to take the 2nd half:
Per the Tweet on Friday, KB’s were brought and had plenty for all.
AMRAP as follows:
1) 5 minuntes of 15 KB Swings & 5 burpees
2) 5 minutes of 10 Goblet Squats & 10 Merkins
3) 5 minutes of 5 Lawnmower pulls each arm, 10 Upright Rows, 10 Good Mornings
4) 10 minutes of 10 Presses, 5 per side Suitcase Lunge, 5 per side High Pulls
Take a lap around the mini track and back for Mary:
Pax Call went something like this(Probably missed a couple so sound off if needed.
*Crunch with Press
*Russian Twist with bell
*Dolly
*Rosalita
*Peter Parkers
*Flutter Press
*Louganis

Done.
Great group out there with plenty of opportunity to push yourself & 2nd F. YHC was off this morning with confusing instructions and not adapting to site conditions, as more circuit work was planned not realizing the playground would still be flooded, then forgot to add it in at other places. I left Gullah with more than 30 minutes, as 1 pax commented, “that was a quick 30 minutes.” Yes, it was because it was not 30 minutes. Thanks for picking up my slack, Gullah!
Great to be out there with everyone. Good to have some new pax out at Ascent and others stopping by for the 1st time in a while.
Welcome to FNG Curry. EH’d by Gullah. Great job out there today. Look forward to seeing you out in the gloom soon.
YHC took us out. Always an honor to lead the men of F3.

Announcements
*Next Saturday Joe Davis Run – https://joedavisrun.racesonline.com/
*Ascent/Olympus will be converging at the Rock next Saturday
*January 16th – Kettlebell Clinic and Workout at Ascent. High Tide on Q.
*Olympus will be converging at Ascent starting 1/16 for the next 3 months. Q Schedule will be going out next week. Plenty of opportunities to lead. Reach out to Gullah, Ickey Shuffle or YHC to get on the schedule.

Merry Christmas at the Peak

YHC arrived to see a couple of cars already parked. 3 for extra credit – Slimfast and Sensei for the pre-run 5K and Geraldo with a 2 mile Pre-Ruck. VSF planted, the 7 pax were disclaimed & off we went. Circle around the parking lot to pick up 777 to make it an even 8.

Mosey to back parking lot for SSH, IW, MC, and LSS x 15 IC.
Line up at first telephone pole for 12 Days of Christmas. It wasn’t so merry.
1st Day – Run to the next light pole and back
2nd Day – 2 Plank Jacks
3rd Day – 3 Wide Arm Merkins
4th Day – 4 LBCs
5th Day – 5 Burpees
6th Day – 6 Squats
7th Day – 7 Russian Twists
8th Day – 8 CDD
9th Day – 9 Lateral Lunges
10th Day – 10 Mountain Climbers
11th Day – 11 HR Merkins
12th Day – 12 Monkey Humpers

Mosey to wall for People’s Chair
Round of Frankenstein
2 rounds with 50 Air Presses
Mosey back to launch with a stop along the way for 15 Merkins for good measure.

Mary – Not so much in this order
Dolly, Flutter, Sid the Kid, LBCs (L, R, C), Protractor, Freddy Mercury
Finshed, Merry Christmas!

Great group out there pushing it today. Geraldo and Zombie – great job rucking it through the 12 days. Strong. Sensei and Slimfast inspiration on the pre run. Insomniac, 777 and Freedom were out front all morning. Not much mumblechatter out there this morning, so sound off with any comments. YHC took us out in prayer. Slim Fast & Geraldo, Thank you for the opportunity to lead.

Announcements
Mountain Goat will be on Saturday this week – 5:15 at SCMS.
1/1/16 – 5th Anniversary Convergence at AG Middle School at 7 am. Brought to you by the pax that started it all.
Look at the schedule for Saturday and next week to make sure workouts are up and going or converging.
1/9/16 – Joe Davis Run – Sign Up! https://joedavisrun.racesonline.com/

Merry Christmas! Enjoy your friends and family.

Good Gloves Needed

5 pax, including 1 with a ruck, embraced the frozen gloom this morning. Slim Fast arrived showing off his new Bright Orange Winter Gloves. They could not be missed, but his hands stayed warm. VSF planted, disclaimer given and off we went.
Mosey to the Frozen Tundra of OP for warm up.
SSH X 15 IC
IW X 15 IC
Low SLow Squats X 15 IC
MC X 10 IC
Toy Soldiers for 10 yards
Jail Break arrives on the scene to join us. #betterlatethannotatall

Mosey to Concession Area for some Circuit Work
1st 2 rounds – Dips, Step Ups, Incline Merkins
Slim Fast, always looking out for his brothers offered up some gloves in his car to Jail Break. They moseyed back to the parking lot for the gloves we did the following:
1 round – Dips, 1 legged squats, derkins
LBCs until Slim Fast and Jail Break returned.
1 more round of Dips, 1 legged squats and derkins.

Mosey to the school and grab a piece of the wall for People’s CHair.
3 rounds – 2 with 50 air presses and 1 with Frankenstein.

Mosey to other parking lot for modified starfish X 12 of each exercise.
Merkins in the middle with CDD, Lunges, Monkey Humpers and LBCs in the corners.
We did this for a little while. Move across the street to the church to play with some rocks.
Partner up and grab a lifting rock per group.
P1 runs to first telephone pole and back while P2 does exercise. Flapjack.
We did curls, presses, squats and presses with feet up. Put rocks back and mosey back to the school playground.
2 Rounds of 5 Pull Ups, 10 Merkins, 15 squats.

Mosey to front of the school for BTTW X 2.
Back to launch for Mary
LBC – Left, Center, Right x 15
Dolly X 12
Rosalita X 12
Flutter X 12
Freddy Mercury x 12
Protractor with degrees given by pax.
A couple of hanstring stretches. Done!

Great group out this morning with lots of 2nd F along the way. tclaps to Geraldo Rucking throughout. Slim Fast got a special deal on Bright Orange Gloves. We were all jealous and are all probably heading to Gander Mountain this weekend to get some. Great to have Jail Break out with us this morning. Look forward to seeing you out again. Daisy and Marge always strong and pushing each other. Daisy will be a Dad for the first time soon hopefully in the next week. Prayers for you guys, it’s awesome, enjoy it.
Thanks for taking us out strong Slim Fast as we head into Christmas week. Grateful for all that YHC has been given. Thankful for the pax of F3 and look forward to a great 2016.

Announcements
1)No Ascent next Saturday. Post at one of the other AREA 51 sites.
2)Mountain Goat will be next Saturday due to Christmas on Friday. 5:15 at South Charlotte Middle. Moderate Running workout getting you ready for Joe Davis Run.
3)Joe Davis Run – January 9th in Rock Hill. Sign up! You will be glad you did!

A Visit from Cindy

SF planted, 7 pax were properly disclaimed and off we went into the foggy gloom. Mosey to the field and circle up.
SSH X 15 IC
IW X 20 IC
LSS X 20 IC
5 Burpees OYO
Mosey to Playground for Cindy
20 minutes – 5 Pull ups, 10 merkins, 15 squats rinse and repeat for the time.

Mosey to wall for people’s chair 3 rounds
1 minute each round with last round 50 air presses.

Mosey to concession area for circuit work
Dips x 15, Incline Merkins x 15 , CDD x 15
Dips x 15, Decline Merkins 15 , CDD x 15
Step Ups 10 each leg, Lateral Lunges x 10 each leg, 20 LBCs Rinse and repeat the last circuit.

Mosey to field for a visit from our good friend Jack Webb up to 5 and back down
Line up on the sideline for Triple Nickel.
LBCs on one side of the field with Jump Squats on the other.

Circle Up for Mary
Sid the Kid X 10 L & R OYO
LBC x 15 IC
LBC right x 15 IC
LBC left x 15 IC
Protractor pax choice on degrees
Dolly x 10 IC
Rosalita x 10 IC
Elbow Plank good form key x 3

Mosey back to launch. Done!

Great work by everyone. Great 2nd F throughout the workout and only a couple of complaints about the shoulder discomfort expected tomorrow. YHC has a bad hamstring and IT band issues, the goal was to smoke the pax shoulders and work some core in there. I hope the pax got what they came for. Great work by everyone on Cindy. It sounds simple until YHC makes the call “we are half way there.” Plan was to do a couple more air presses on the wall sits, but Slim Fast asked the question of how to get pax on IR out to workouts and keep them working out in different ways. We discussed that through the first 2 minutes and then went to the air presses. Great thought Slim Fast. Depending on the injury pax have to make the right decision for them and we as their brothers in F3 need to keep them engaged when they cannot post so they will come back out ASAP. Discussion needs to continue.

Thank you Slimfast for taking us out. Strong word!

Announcements
1)Joe Davis Run 1/9/15 – Sign up. YHC is running/jogging/walking it. You can too. Great Cause!
http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/
2)Toy Drive for Alexander Youth Network –

Alexander Youth Network Toy Drive


3)Christmas Party Tonight – Bring Snacks for Calvary Food Pantry.
4)If you are interested in running on a 12-man Blue Ridge Relay team, contact Slim Fast at mcalisterlance@gmail.com. This will be a great opportunity if you’ve never done one before.