The #F3DayZero shovel flag was firmly planted at the entrance to the McAlpine proving grounds as 18 pax gathered on this perfect Saturday morning. Only we didn’t take the entrance down to the plush field…YHC: “Follow me”…and after a very, very baby jog we circle up on the roughest parking lot in Area51, the soft grass in our sights. #cruelty
The Thang
Stagecoach Q:
COP
Purple Haze Q
Partner up by similar ability then split up to form two teams. Two bags of poker chips. 15 dice. 6 pain stations set up about 40 yards from base. Each pax rolls a die and runs to the corresponding pain station based on the number rolled. Perform the exercise, run back to base and drop a chip in your team’s container. If you roll the same number two times in a row, run a lap around the 1/3 mile track before rolling again. After 20 minutes, the team with the most chips wins…the losing team gets punished.
Pain stations:
Time called. But no time for punishment (more on this in the moleskin). So all the pax run a lap, stopping halfway to circle up for some Mary:
Run the rest of the lap, up to the parking lot…end with 10 burpees OYO, just like we started.
COT – great send off from Header
Moleskin
– Stagecoach (with some editorial from PHaze)
Announcements
Whether you are seeking a relationship with God, looking to draw closer to Him in your already existing relationship or just simply curious about what is involved in a 3rdF meeting, make plans to join us this Friday (9/13) at 6:30am at the Carmel/51 Panera Bread.
Over the next several weeks we’ll be reading and discussing the book “Fresh Wind, Fresh Fire” by Jim Cymbala. Through the book, we will explore what happens when men seek to know God and allow Him to invade their hearts and no doubt will be moved by the real stories of God’s provision and life-changing power. And through our 3rdF discussion, we will gain strength and encouragement from one another as we deepen the bond created from our 1stF battles and the good times we share in the 2ndF.
Here are some links for purchasing the book:
http://www.amazon.com/Fresh-Wind-Fire-Happens-Invades/dp/0310251532
http://www.christianbook.com/fresh-wind-fire-jim-cymbala/9780310251538/pd/251532?
But don’t worry about having the book for our first meeting…we’ll have some 2ndF and simply review a brief outline of the book.
See you after the gloom. Aye!
– Champagne and Purple Haze
28 men showed up this morning to pound it out on the #F3Anvil. We did a few things that made us sweat.
The Thang
Run over to the B parking lot area for COP:
Run to the front entrance off Rea Road. Partner up (size does not matter) at the bottom.
Run to the back entrance off Rea Road for work on the hill. Same partners. Start at the top.
Run back to the launch point for a little bit of Mary.
COT
Moleskin
Announcements
(On behalf of Mermaid and Tiger Rag)
As the shovel flag flew in the early morning breeze, 17 men, including 2 FNGs, set off into the gloom for another #F3DayZero beatdown. Mermaid had the first half for his virgin Q. Tiger Rag had the second half for his 117th Q. Both brought the pain.
The Thang
Mermaid Q:
Baby jog around the McAlpine track, stopping five times along the way for 15 merkins.
Run back up to the parking lot in front of the school for COP:
Mosey to the benches in front of the school. Partner up (size does not matter) and follow the homeless guy weinke. Partner 1 – run around perimeter of front parking lot; Partner 2 – perform outlined exercises; flapjack.
Decline plank-o-rama – right leg up, left leg up, six inches, right leg up, left leg up.
50 LBCs, then run to the side of the school for some people’s chair – regular, right leg up, left leg up, repeat. Finish Mermaid’s Q with 50 more LBCs.
Tiger Rag Q:
Mosey to the rails for some plank rail slides followed by a backward bear crawl up the ramp underneath the rail slide tunnel.
Mosey down to the basketball court and circle up for some Mary:
Mosey to the far side of the track, line it up along the sideline for sprint-o-rama (all timed):
Mosey to parking lot for COT.
Moleskin
Announcements
12 men ignored the rain and suited up for another round with #F3DayZero. It was Strawberry’s first Q and his birthday. No party favors…just pain.
The Thang
Strawberry’s Q:
Mosey around the track at McAlpine…forward run, backward run, left karaoke, right karaoke, repeato…lunge walk down the back stretch.
Gather on the basketball court for COP:
Mosey over the field and partner up:
Mosey to playground for pain stations:
Purple Haze Q:
Mosey back to the field for some exercises and running:
Mosey up to school for some people’s chair…regular, right leg up, left leg up, tip-toes, regular.
Then 20 donkey kicks against the school wall right up into balls to the wall after the last one. Hold it.
Mosey to the front of the school for some bench work:
Mosey back to the parking lot for 6 MoM:
COT
Moleskin
Announcements
Fill in the blank.
The air was thick when 17 brave men set off into the gloom for another encounter with #F3FastTwitch. We ran and did some other stuff.
The Thang
As promised, we got right to it as we launched out of the South Charlotte Middle School parking lot at 0515, setting off at a brisk pace out to 51 and up to Walter Davie Park, where we gathered for COP.
Ran from the Park up 51 to the entrance of Carrington. Pause for some plank work, including some 6 inches with a 10 count (crowd pleaser following the push-o-rama super set). From there, we ran to the bottom of a fairly substantial hill on Coburn Ct.
From the stop sign at Coburn Ct, we headed over to Rosecliff, stopping at the speed bump at the base of the baby hill that led us back out to Strawberry Lane. There we did some more hill work:
From there we ran back to the school parking lot, just in time to meet Mary.
COT (great send-off from Chelms)
Moleskin
Announcements
22 Pax entered the squared circle and took their shot at the #F3Centurion World Tag Team Championship belts on this very humid Friday morning. Mall Cop and Purple Haze on the tag team Q. It was not pretty. Here’s how we slammed our heads into the turnbuckle:
The Thang
Purple Haze Q – Mosey to the parking lot to the right of the football field:
Tag into Mall Cop…into the ring and ready to go – Mosey from CLT Catholic School to the Aquatic Center with some lunge walk mixed in for good measure.
Tag into Purple Haze…a jump from the top rope to finish this thing. – Mosey to the Hospice Center parking lot for some Mary.
Mosey back for COT.
Moleskin
Announcements
12 brave souls ignored the heat advisory and made the choice to have a devilish good time at Day Zero. Here’s the stuff we did.
The Thang
Boutique’s Virgin Q:
First…10 burpees OYO. Then mosey down to the Proving Grounds for a little COP.
Take off around the track to the other side of the field for some 100s. Partner up…Partner A does called exercise, Partner B does a 40 yard dash, flapjack. Go until you reach 100 as a team.
Mosey to the basketball court for the Ring of Fire:
Handoff to Purple Haze:
Time for Demon Dice. 1st Pax rolls the dice and entire group does exercise assigned to the number. Roll a double, double the reps. Assigned exercises:
We did this until all the Pax had rolled the dice. Afterward, mosey back to the field to get some of the Beast. 6 exercises, 6 stops, 6 reps each stop. Exercises:
Mosey back to parking lot for COT.
Moleskin
Announcements
(On behalf of Good Hands)
20 strong and eager PAX showed up at Day Zero, ready for a Saturday downPAINment. Anticipation grew and groans were heard as Radar rolled in with the tailgate down revealing the return of the beloved sandbags.
The Thang:
WARMUP
Short baby jog around the parking lot. Circle up for COP:
SSH x 25
Imperial Walker x 25
Stop Motion Merkins (Smokins?) x 13
Hold it!
CDD x 10
Partner up, size doesn’t matter. Mosey to Radar’s truck and pick out a fun bag, on the way down to the track.
Catch-me-if-you-can around the 1/3 mile track. Partner 1 does 10 merkins while partner 2 runs with the sandbag, flapjack when partner 1 catches up to partner 2. Plank at the end of one lap. Rinse and repeat, this time with 10 squats. Plank when finished.
Mosey to the playground/basketball court area, kicking Gullah’s 2.0’s off the playground for some circuit work:
3 rounds of:
– 10 pull-ups
– 20 merkins (1st round regular, 2nd round diamond, 3rd round wide-arm)
– 30 dips
– 30 LBC’s
Plank when finished.
Turn it over to Radar
Mosey to mid-field, thankfully bypassing the sandbags left on the ground.
Form 2 lines for bearcrawl indian run race to the end of the field. After much modifying/groaning, audible to 20 burpees.
Stay in lines, face each other for a game of 5-card stud. Dealer pulls out a deck of cards, each with an exercise written on them. Each team gets dealt a card and does the stated exercise and # of reps. At the end of 5 rounds, best poker hand wins. Winners mosey around the track, losers do 100 yard partner-carry.
Rinse and repeat.
YHC can’t remember all of the exercises done, but it looked something like this:
– 30 burpees
– 40 knee tucks
– 40 merkin-jacks
– 50 LBCs
– 40 dollies
– A bunch of some other things I can’t remember
Mosey back to the parking lot for some Mary:
– 50 flutters
– 40 LBCs
Moleskin:
Great job by all the PAX today. The sandbags were welcomed back with open arms. Appreciate the time and effort put in by Radar for everyone else’s enjoyment and pain. YHC made the mistake of partnering with Purple Haze, who carried it like it was a beanbag. Hard to tell with all the sweat dripping into my eyes, but I think it was Stagecoach & Radar leading the way around the track with the sandbag. Strong work guys (PEDs?). YHC had a couple other things planned, but due to time and anticipation of Radar’s experiments, decided to go ahead and turn it over. Mumble chatter definitely picked up with the bear crawl indian run, which was simply insane #CSAUP. The poker game was also a crowd favorite, love the creativity. Nice work by Stonecold, who ran in from The Rock.
Brick got into some fire ants out on the field…lit up his leg. Try not to think about that undeniable, incessant itching while on the air brother!
Radar squelched a coup-de-tat to move Mary to the grass by the school and instead we did it yet again on the roughest parking lot in Area51. Makes Mary hurt just a little bit more with gravel sticking into your back.
Good luck to all the Go-Ruck PAX next week. #muchrespect
Thanks to all for letting me Q today, it was an honor to lead such a strong group of men.
– Good Hands
The Day Zero Challenge was set forth (http://f3nation.com/2013/07/15/preblast-day-zero-challenge/) and 26 men (2 FNGs) showed up to test their will. The nature of the workout is to push yourself hard for the full hour through the list of exercises with a 1/3 mile lap around the McAlpine Proving Grounds after each exercise. You vs yourself. See how far you can get this time. Go farther next time.
The Challenge:
Moleskin: