60 Minutes of Pain
Slim Fast is posting on behalf of Mermaid. Thanks for the Q today! Let the record show that Mermaid had this Back Blast to me by 1:00 PM today… and it took me the additional 10 hours to get it posted!
Virtual shovel flag raised and our group of 8 set off for some man work.
The thang:
Mosey to furthest field behind the school.
COP
SSH x 15 IC
IW x15 IC
5 Burpee OYO
Merkin x10 IC
Mountain Climber x10 IC
5 Burpee OYO
CDD x10 IC
Squat x15 IC
Mosey to playground. Stop at Snack Shop for Plank-o-rama. Partner up.
Pull Set
Partner 1: 10 pull ups
Partner 2: Jump squats
Swap x3
Mosey to school for People’s Chair. 2×60 seconds with arm holds/raises.
Mosey back to parking lot side of school to 1/8 mile track and find your partner.
Partner Builds
Partner 1 does a lap around the track. Partner 2 does called exercise. Flapjack and repeat until the number is achieved. Plank when done to wait for pax.
Exercises: 50 burpees, 120 alternating lunge
Mosey to benches under the big tree.
Bench Set:
10 jump up/10 dips/10 derkin
Plank-o-rama
Indian run toward Harris Teeter. Stop halfway for Mary. Indian Run back to benches with a stop at halfway for plank-o-rama. Mosey back to benches at tree for another Bench Set.
Mosey back to playground.
Partner Pull Set:
Pull ups/Diamond merkins
Mosey back to launch for COT with one stop for 5 burpees OYO
Moleskin
Great morning for an F3 beatdown. YHC’s first moderate workout. High Tide provided solid intel on how to prepare for the Q. Great group of men today. Pleasure to meet and to lead this fine crew. Welcome to Scrum who joined us from Charleston for a Charlotte wedding weekend. Strong work out there by all the pax today. Whitesnake, keep on coming out brother, the running will get easier. Pele continued to impress with his persistence. Thanks to Slim Fast for posting this backblast. Great job all. YHC took us out in BOM.
Announcements
F3 Dads on Saturdays
Sign up for Mud Run
Volunteer opportunities
Check website and/or weekly email for details and links
Fast Twitch: It’s Magically Delicious!
16 Pax gathered at South Charlotte Middle School to engage in some F1 oxygen deprivation, some F2 encouragement and to see if Spackler could recover from vacationing with his wee leprechaun friends in Ireland. It appears all 3 were accomplished!
COP:
We took 1.5 warmup laps waiting for Rock Thrill to speak to his peeps… or freshen himself after his 2 mile run in (strong)! Quick COP of:
SSH x 25
IW x 20
Off we go… avoid the traffic pulling in to SCMS…
Fellowship pace to Rosecliff. 20 single count merkins.
Fellowship pace to Coburn Ct. (which I’ve heard referenced as “Spackler’s Hill”, and which will now heretofore be known as “Spackler’s Knob”… I digress….)
Once at Coburn Ct., we split into two groups, and did sprints up opposing hills, then 50% jog back to center, then sprint up the opposite hill. YHC called it a “half pipe”, but other words were used to describe it as the distance piled up. We went for 20 minutes, which was 4.5 legs. Plank for recovery.
Fellowship pace to Bevington, 20 x LBC, 20 x Dolly
75% – AYG down Bevington to Rea (approx. .70 mi)
Plank at the corner
50% jog up Rea to Hwy 51
25 Squats OYO
Native American Run back to SCMS… again avoiding the traffic jam in the SCMS parking lot.
MOLESKIN
I was honored to be Q today. I had a great time, and I hope everyone benefited. As expected, Mr. Brady, Turkey Leg, Soul Glo and 49er were tearing it up. Respect and T-Claps to Beaver who is in his 2nd week of F3 workouts and decided since his arms and shoulders were scorched, he would just come to a running workout!!
Rock Thrill as mentioned earlier ran in from DT, and back to his car, for an additional 4 mi! Spackler didn’t seem phased by his world travels. He also was able to swing his man-truck in and parked on top of 2 hybrids and a Volkswagen Beetle… but he left them a note of encouragement of “Have a Nice Run!”
Great to see Bugeater after being away for a few sessions… he did stop at the South Charlotte Library to check out a book on recovery runs… Also, Mall Cop and Semi-Gloss were giving it everything!
We totaled 6.0 – 6.5 mi… so great work!
Thanks for the send-off by Mr. Brady!
ANNOUNCEMENTS
1. Sign-up for Mud Run by 7/15
2. 3rd F on Wednesday’s at South Park Bojangles – “Prodigal God”
3. Area 51 Convergence at the Rock on Friday 7/4 @ 7:00 AM. It is the only Area 51 workout.
4. USA World Cup watching at The Yellow Rose by Day Zero.
#F3FastTwitch Pre-Blast
Join me (Slim Fast) for my inaugural Fast Twitch Q! We’ll do a little of this, and a little of that… should be fun for everyone! Leaving SCMS at 0515 for 1-hour of oxygen deprivation.
See you there! SF
A Little of This, A Little of That…
5 PAX had their priorities straight and shunned vacation, the heat, graduation, and whatever other excuses could be made to justify missing a morning at the Peak. We were yaking when YHC noticed it was 1 minute passed 0530… and then Robin Hood pulled up… so of course our “reason” for the delayed start was to wait on the War Daddy… but that feeble excuse didn’t hold up… and we took off towards the Elementary.
The Thang:
COP:
SSH x 16
IW x 16
Slow Squats x 16
Merkins x 10
CDD x 10
Slow Squats x 16
Mountain Climbers x 16
LBC x 16
Flutter x 16
Dolly x 16
J-Lo x 5
Barishnikoff – Left and Right x 10
Grab a bench:
Decline Merkins (15), Dips (15), Step-ups (15)
Incline Merkins (15), DIps (15), Step-Ups (15)
Mosey to School drop-off:
Due to the intimate # of PAX, we did a modified “starfish”… or “Synchronized Swimming”…. whateve you are comfortable with.
Each PAX called an exercise. Do 10 reps of the exercise, then come to the center, and do a called exercise together, then go back out and rotate to the right, and do the exercise called by that person… and so on around the pentagon…
Round 1 I can’t remember all of the exercises, but something like SSH, Cumberland County Viaducts, Jump Squats, CDD, Merkins all x 10. After each station, we came together and did 5 Burpees
Round 2 Something like dive bomber merkins, LBC, People’s Chair, IW, Flutter — Skiers Lunge in the Middle x 10 after each exercise.
Round 3 Something like SSH, hand release merkins, IW, Squats…. Then we called different exercies in the middle after each set.
Final exercise was 3 rounds of people’s chair.
Moleskin:
Small group today, but a great morning nonetheless. Everyone pushed hard and sweated it out! Great to have Rip Curl join us for the first time at Peak 51, and only his second post overall. Looking forward to seeing you out there again!
Announcements:
1. Young Life Mud Run on 9/20. Signups will be coming soon.
2. F3 Dads starts this Saturday 6/21 at 9:00 at Col Beatty Park.
When did it get so humid on the Peak??
16 fine men assembled together this morning to pour buckets… and I mean BUCKETS of sweat while climbing Peak51! YHC has been out of pocket for what has seemed an eternity… so it was great to be with the group this morning.
The Thang:
Mosey to church parking lot for COP:
SSH x 15
5 Burpees OYO
IW x 15
4 Burpees OYO
Slow Squats x 15
3 Burpees OYO
CDD x 10
2 Burpees OYO
Mountain Climber x 15
1 Burpee OYO
Suicide Lines in parking lot —
4 lines, then run to top of parking lot… same thing coming back
4 lines, then backwards run to top of parking lot… same thing coming back
4 lines, then lunge walk to top of parking lot… same thing coming back
Plank-o-rama when done
Mosey to Bus parking lot. Find a partner for 100’s:
Partner 1 starts called exercise, Partner 2 runs 50 yds out and back, then flapjack until you’ve completed 100 total:
1. Squats
2. Merkins
3. LBC
4. Jump Squats
Slow jog back to church parking lot… circle up:
1. Jack Webb — ladder to 5 and back down (crowd pleaser)
2. Flutter x 15
3. Dolly x 15
4. LBC x 15
5. Rosalita x 15
6. Freddie Mercury x 15
Return to base!
Moleskin:
There was a lot of heavy breathing, including YHC, but everyone did excellent! Great to be back with such a great group of men and brothers. Thanks for the great prayer by Sanka!
Announcements:
1. Young Life Mud Run date set for 9/20. Robin Hood will keep us posted on when registration begins.
2. F3 Dads begins Saturday June 21 at 9:00 at Col Beatty Park.
3. F3 Olympics/Convergence on Saturday morning @ 6:00 AM at South Charlotte Middle School, and F3 Area 51 Pool Party Saturday night at Candlewyck Community Pool. (Note: F3 Ascent and Area 51 will meet as normally scheduled on Saturday morning).
Zen Moments at the Peak
17 Pax including 2 FNG headed for the Peak after a stirring rendition of the disclaimer. Many men called their wives and family to tell them they loved them before ascending the Peak for a beautiful morning beatdown.
Mosey to bus parking lot… high knees and butt-kickers along the way.
COP
SSH x 20
IW x 20
Mountain Climber x 15
Merkin x 10
Parker Peter x 15
LBC x 15
Dolly x 15
Flutter x 15
Mosey to field. Line up facing outfield fence:
Sprint to fence + 5 merkins – jog back x2
Backwards to fence + 5 merkins – jog back
Karioke right to fence + 5 merkins – jog back
Karioke left to fence + 5 merkins – jog back
Sprint to fence + 5 merkins – jog back x2
Mosey to baseball field for some Home Run Derby grinders:
Home Plate – Squats
1st Base – CDD
2nd Base – Jump Squats
3rd Base – LBC
Group of 5, 1 man at each plate, 1 man starts as base runner. Start the exercise for your plate, then when your base runner arrives, you sprint to next plate and do exercise for that plate. Completed 3 rounds.
Mosey to zen rock garden in Four Mile Greenway. Everyone find a rock to share:
20 step-ups
20 Dolly
20 Dips
3 rounds alternating rocks each time
Mosey back to field, then sprint to parking lot. Slow jog to school for quick 45 second preacher chair, then call it a day.
Moleskin
Excellent work out there this morning. Great to have two new PAX – Jason Ackiss (Sensei) and Julian Scott (The Italian). It was an honor to lead such a great expedition of men up the Peak! I’m already seeing guys who were FNG’s 2, 3, 5 weeks ago getting stronger. That is awesome!
Sanka turned on some afterburners for the sprint… he was flying! Tommy Boy was strong during the sprint/merkin repeats… way to push it. Everyone pushed themselves… which is why we do it!
Announcements
- F3 Golf next Thursday. Watch website for details.
- Monday Convergence on Memorial Day at Symphony Park. Watch twitter and website for any late updates. Workout + Patriot 5k + Go the extra mile. 0700
- Let Dora know if you are interested in a lighter-version of Go Ruck, F3 Spearhead is hosting a Red Light and Blue custom Go Ruck-light on Aug 9. Proceeds go to charity.
That’s a Pretty Sunrise
Hard to call it the gloom on such a great morning, but 12 men including 1 FNG (Remington Steele, John Brosnan), trekked to Peak 51 for an early morning dose of oxygen deprivation and muscle breakdown.
The Thang
Following a heart-felt disclaimer that would make Clint Eastwood shed a tear, we mosied to the parking lot for COP
SSH x 20
Merkins OYO x 7
Slow Squat x 15
Merkins OYO x 6
Imperial Walker x 15
Merkins OYO x 5
Jump Squat x 10
Merkins OYO x 4
Mountain Climber x 10
CDD x 10
Merkins OYO x 3
Stayed in parking lot and leveraged well-marked parking lines for some suicides.
Round 1: 4 lines suicide, then sprint to opposite end; rinse and repeat
Round 2: 4 lines suicide, then backwards run to opposite end; rinse and repeat
Round 3: 4 lines suicide, then lunge walk to opposite end… felt like a mile! rinse and repeat
Round 4: 4 lines suicide, then karioke run left; rinse and repeat karioke right going back
Next was some hill work. Do called exercise at the bottom, sprint to top, do called exercise, then back. 3 sets each:
1. CDD x 5 at bottom, Squat x 5 at top
2. LBC x 10 at bottom, Merkins x 5 at top
3. Flutter kick x 20 at bottom, Jump Squat x 5 at top
Mosey to the Performing Arts Center for some bench work:
3 sets of Derkins x 10, Dips x 15, LBC x 20
2 sets of bench step ups x 20
Grab some wall for 2 minutes of preacher chair, and enjoy the beautiful sunrise!
Final mosey back to the parking lot for some Mary:
Dolly x 15
Flutter x 15
Freddie Mercury x 15
LBC x 15
Icing on the cake: 3 burpees OYO… Done!
Moleskin
Welcome to FNG John Brosnan (Remington Steele). Great to have you join us! Strong work out there and look forward to seeing you again!
As stated earlier, it was absolutely picture-perfect morning for a beat down. YHC is honored to have led this fine group of men in our 2nd installment of Peak 51. Geraldo and I are having a blast getting to know each other along with the PAX who are posting to the new site. We are very excited about the potential for this location, and can’t thank the PAX enough for supporting us for the past 2 weeks! Continue to bring your buddies out!!
Robin Hood, thanks for the strong send off, Brother!
Announcements
1. Sat May 10 8:00 AM Swiss Miss reminded us of a service opportunity to help move tree limbs from his neighbor’s yard. Watch twitter… @SwissMissF3
2. F3 Golf Tournament – May 29… check website www.f3nation.com
3. Spearhead will be collecting food cans for donation to the 2nd Harvest Food Bank on Saturday. Bring cans to your workout.
4. Church on the Street — I-277 and Mint St. more information on www.f3nation.com