Author Archive Snowflake

“…and I approve this message”.

A lucky group of 13 Pax climbed out of the fartsack to kick of their Friday with a DRP. Here is what went down:

Token warmup to let LIFO Scabby park and catch up.
SSH x 25
Merkins x 10

Partner up in groups of 3 for grinders. Abacus helped the State grads with the math.
One man from each team heads back near launch lot, land waits for relief. One man starts called exercise (Merkins, Squats, LBCs). One man runs between groups. Rotate through 3-4 cycles.

Head to the deck for some leg work.
Run forwards up one ramp, run backwards on next ramp. Alternate up to the top.
Bear crawl to other side of top deck, Mary x 15.
Bear crawl back, Mary x 15.
Run down steps, Rinse and repeat.
Burpees at top?

Ran across top deck to far stairs, run down for “treats”.
Back into groups of 3ish for Hairburners for 3-4 rounds.
Team Squats; take turns w Olympic plate! doing squats! until team reaches 100. Al Gore while you wait.
Mosey to practice field, line up.

On paper, this looked good. All facing one direction, shoulder to shoulder, Pax do 5 Burpees, then drop into Tunnel of Love position. Man on far left breaks off, does 5 more Burpees, and crawls thru the tunnel. Each man in turn, 5 Burpees, thru tunnel, back in position at the other end. 10 Burpees and 2 minutes of Plank can really suck.
Mary on the field.
Run back to plates and team splits time carrying back to YHC’s car. #TomSawyer
2 minutes of Mary and your done.

Great work by all. A lot of Larry Birds on the ramp runs.
It was a departure for mean not to do Pusharama. I trust everyone got their money’s worth. If not, see Mermaid for a full refund.

Announcements
Joe Davis Run – Price goes up Monday
http://joedavisrun.com

Christmas Party December 2nd. Firethorne Country Club, to benefit Operation Sweet Tooth.
f3nation.com/2016/10/11/south-charlotte-christmas-party-2016/

Hubble Telescope Spots a Disturbance

YHC got a call from NASA.
Apparently the candles in my birthday cake set off an alarm on their telescope….

Meanwhile, in other news, 14 Pax showed up at DMZ to kick their week off right.
May or may not have been what they got –

The Thang
With no FNGs in the mix, we dispensed with the usual disclaimer and got right to it.
Mosey towards school, with an 11 Burpee stop at the first speed bump. As most Pax paused ready for the other shoe to drop at 2nd speed bump, instead, we carried on to the front lot at CMS for the next 11 Burpees.
Mosey around to back of school for an unholy marriage of Balls to The Wall, and Plank Jack. No need to name the offspring, it was unsavory and will not be revisited soon.
Off to the track, but first another round of 11 Burpees. Keeping track?
Hot lap, Squats x 10 IC.
Hot lap, Merkins x 10 IC.
Hot lap, Squats x 10 IC.
Hot lap, Burpees x 11.

Partner up, onto the sideline (Soccer side, since you asked, Agony).
Partner Carry across, Flapjack back.
Pusharama – Hold Plank position for called exercises in Civilian Count.
Merkins x 11
Diamonds x 11
Stagger Left x 11
Stagger Right x 11
Wide Arm x 11

Mosey to far side of field (stall tactic) Lunge Walk back to start.
Head back out to school, for a brief People’s Chair.

Run back to Church at Charlotte. Pax happy to skip speed bumps.
Find partner again in the breezeway.
Partner 1 runs loop, while 2 does LBCs. Flapjack.
Round 2 with Bicycle, Flapjack.
Run back to cars with just enough time for Burpees x 11.

Moleskin
For those of you keeping track at home, we finished with 55 Burpees. Pusharama was 55 reps, to match YHCs trips around the sun.
Good work out there, with plenty of Larry Birds outpacing the Q.
Kotters to Rock- also good to see Love Bug, who LIFOed and will be fined 11 Burpees.
It’s been more than 4 years in the Gloom for YHC, and I am grateful for all the Fellowship you smelly lot have shared.
On to the next 4 years- Aye!

Double Kotters

14 men, including FNGs Damascus (Bob Lewis) and Ace (Brian Yang) posted in the Saturday humidity to kick off their weekend, F3-style!
And the weekend kicked back……

COP In Cadence
Side Straddle Hop x 25
Squat x 20
Mountain Climber x 15, hold plank
Merkins x 10

Mosey to Upper Parking lot
Bear Crawl Slalom
Hairburners w Merkins/LBCs Round 1, Squats/Bicycle Round 2.

Run loop around school, end up back at Upper Parking lot.
Deja Vu Bear Crawl Slalom, Hairburners.

Run across bridge to first field.
Walk-Out to Plank, called Pusharama, Walk-In. 10 Civilian count each; Merkin, Diamonds, Wide Arm, Stagger Right, Stagger Left.

Mosey to concession stand, LBCs.

Coupon Indian Run w Sandbag, 1 1/2 laps.
Navy SEAL situps- Two rows facing each other, heels locked, tossing Sandbag back and forth.

Coupon Indian Run back to start. Partner Up.
First team does AMRAP Pull-ups each, while all other teams do Partner Derkins.
Cycle thru all teams, piling up the Derkins.

Serpentine Run visitor bleachers.
Spread out at bottom for bleacher sprints, with 5 Jump Squats at top each time.
Cook til done.

Mosey up past cinder block piles, thru woods to lot by courtyards.
Mary- LBCs x 25, Bicycle x 15, Heels to Heaven x 15, Dolly x 15.
Jail Break to cars.

Moleskin
Welcome to FNGs Damascus, and Ace (Snaggletooth’s 2.0). Quite a first workout to stumble into. Both did very well, and we look forward to seeing you both again next week!
Kotters to Snaggletooth and Ice9. Both men not only returning to the Commitment gloom, but bringing fresh blood. #Starfish
The SEAL sit-ups with Sandbag were a crowdpleaser; Hairburners not so much.

Sign Up here, for a chance to not do Hairburners. You lead, you pick workout.
Always a veteran willing to assist if you want to split your first Q.

http://www.signupgenius.com/go/10c094caca92ba7f49-badass

Aye!

Back to Basics

7 Pax, including FNG Ranger (Posse’s 2.0 Dallas Stephenson) posted for a rain-free beatdown at Commitment.

COP In Cadence
Side Straddle Hop x 25
Low Slow Squat x 20
Merkin x 15

Mosey to first courtyard, People’s Chair.
Hip Slap x 10 each leg. Crowd pleaser.
Step Ups x 15, Dips x 15. Rinse and Repeat.

Mosey to back hill for Sevens.
1 Squat at bottom, Bear Crawl up the hill, 6 Burpees at top.
2 Squat, Bear Crawl, 5 Burpees. You get it –

Mosey to rails for Supine Rows x 15 IC.
Lunge Walk across bridge.
Run up to concession stand short wall.
Dips x 15, Derkins x 15, LBC x 20. Rinse and Repeat.
On to the track for a lap of Indian Run.
Up Visitors Bleachers (because wet concrete isn’t slippery) for Serpentine Bleacher Run.
Back and forth the length of bleachers, with Ranger leading the charge!
At top of Visitors side, People’s Chair, various Mary.

Run up to Cinder Blocks.
Shrugs x 10 IC.
On cinder block, Stagger Merkin Left x 8, Stagger Right x 8.
Rinse and Repeat with extra round of Shrugs at the end.

Run by tennis courts to first football field.
Bear Crawl to 10 yd line, run back.
Add 5 yards each Bear Crawl, run back. 15, 20, 25 yards. Fun.

Lunge Walk across bridge again, Supine Rows again.
Mosey up to back porch for 15 Step Ups, 15 Incline Merkins, Rinse and Repeat.

Run to back parking lot (by courtyards) for Mary In Cadence.
Bicycle x 20, Rosalita x 20, Dolly x 20, Heals to Heaven x 20, LBC x 20.

Jail Break to launch.

Moleskin
Always a pleasure to lead the men of Union County at Commitment! Now, it’s someone else’s turn. Hit this link and step up –

How hard can it be?

A51 Pax were posed that question last night by the ultimate Bear Poker, Chelms/Tater.
Seriously, all that grey hair and soccer arms….what’s the harm?
So 17 showed up in spite of the obvious taunt (and the threat of rain) for a so-so workout that looked like this:

COP in Cadence
Side Straddle Hops x 25
Squats x 20
Merkins x 15

Mosey towards parking deck, too obvious, hard right turn for a lap around football field. Into the deck we go.
Level 1: Hip Slaps x 10 each arm. Squats x 10 IC. LBC x 10 IC.
Run full length straight ahead. 10 Upper Body, 10 Lower Body, 10 Core.
Run straight length again. Rinse and Repeat, each level up.
Run down stairs, rinse and repeat a couple more levels. May have ended up with 8-10 sets.
Back out into the gloom, to the ramp at school entrance. Partner Up.
Partner 1 does Bear Crawl up ramp to front door, 10 Burpees, runs back.
Partner 2 holds plank until 1 returns, flapjack.
Round 2 was Bear Crawl, 10 Diamonds, run back.
Partner Carry Squats. Just like it sounds; Step forward Left, Right, Down, Up. 10 squats each man.
Wheelbarrow up usually deserted side drive. Dodge incoming cafeteria lady. Resume.
Run back to far set of deck stairs, race up, plank for 6.
Utah, give us a “1” count. Sprint to opposite end stairs, run down and back to launch.
Various Mary may or may not have included LBCs to 33, American Hammer (Thank You Dear Abbey), Dolly, Rosalita, Bicycle, etc.

Great take out by McGee.

Moleskin
McGee, who is still adjusting to A51 time zone and LIFO’d, crushed it. Utah and Cane ran in through the slop, T-Claps. Good to see Mermaid back out. Frehley’s Comet, also working out time zone issues, joined us from SOB. Welcome!
Strong work by all –

Announcements
Whetstone Project: A great opportunity to Mentor or be Mentored. Either way, you will come out better for it. Stay Tuned.
Day Zero 3rd Anniversary beatdown May 28 at McAlpine. Many Saturday sites converging there. Except of course #Commitment

Memorial Day convergence at SouthPark for beatdown, 5k, etc. Remember our veterans.

Loosing the Spare Tire

17 Men, including FNGs Pogo (Todd Dunn) and Hacker (Jason Desper) posted in the UC Gloom to kick off their weekend with purpose. It went something like this:

COP in cadence
Side Straddle Hop x 25
Imperial Walker x 20
Mountain Climber x 15
Merkins x 20
Squat x 25

Mosey to Rock Pile- grab a lifting rock
Goblet Squat/Curl/Overhead Press superset x 20 in cadence
Bring rock to wall
People’s Chair, with Rock Presses x 10, Overhead x 10
Back to Circle w rock, Goblet Squat/Curl/Overhead Press x 20 in cadence

Lunge Walk to bridge, Backwards Lunge Walk across bridge
Mosey to field for Merkin Mania (No Recover), In Cadence
Merkin x 10, Diamond x 10, Wide Arm x 10, Elbow Plank a while.

Ginormous Tires beckon, line up behind tire.
Teams of 2 or 3 flip tire, head to back of line.
Move tire length of field and back.

Mosey to track. Bleacher Run for 5 minutes.
Circle Up behind end zone, Mary.
LBC x 40
American Hammer x 10
Bicycle x 15
Heels to Heaven x 15

Partner up at Goal Line.
Partner Carry End Zone to End Zone and back, Flapjack as needed.

Mosey up behind Visitors Benches
People’s Chair, Hip Slaps
Box Jumps x 15, Dips x 15, Rinse + Repeat

Mosey up to Cinder Blocks
Shrugs x 15, Staggered Merkins x 10 each side

Mosey across bridge
Supine Rows x 10, Repeat
Lunge Walk up hill towards Rock Pile
People’s Chair, Left Leg High, Right Leg High
Jail Break to start

Mary – In Cadence
LBC x 50
Dolly x 15
Rosalita x 15 ish
LBC x 10

Moleskin
It’s always great to see FNGs at Commitment! Welcome Pogo and Hacker. Also great to have Happy, Crab Legs, Marlin, Money Ball and Bottle Cap in from the East.
Very solid work by everybody today: Kevorkian crushed to Partner Carry, Transporter and Doc almost got a 360 out of the Tire Flip, Dasher pretty much killed everything.
Shop Dog and Legal Zoom really pushing the Jail Break.
The Tire Flip was a complete audible: sitting there a big and daring, YHC had to work that in. I’m sure nobody missed the laps on the track that got dropped to stay on schedule.

Announcements

Headlock the Snowbirds to come back out- #accountability

2nd F Cookout March 26- Shop Dog’s backyard in Lawson, bring a covered dish and watch hoops with your Brothers.

April 9 Spartan Sprint
April 23 Battlefrog
April 30 Mud Run http://www.ultimatechallengemudrun.org/ There are teams already formed, check the F3nation.com site for finding an F3 team.

Impromptu Romp

12 Brave souls joined in for a heart-pumping workout

Warm Up:
In Cadence
SSH – 30
IW – 30
Happy Jacks – 30
Alternating Shoulder Touch – 30
Mountain Climbers – 20
Merkins – 20
Light Jog around the parking lot to start with my version of Ascending Curb Crawls adding a Boo Boo Bear Crawl after each 5 crawls to add to the burn.
10 – Ascending Curb Crawl (Bear Crawl with Boo Boo Bear Crawl + Ascending Derkins)
Slight recovery jog over to the 1st of 7 parking lot lights where we started alternating exercises with a jog in between lights for the first two rounds. And if our Thighs weren’t burning enough for the last round we replaced the jog for Wrestling Squat Shuffles.

Blimps (x3) –
Civilian Count

5 – Burpees
10 – Lunge Jumps
15 – IW
20 – Merkins
25 – Plank Jacks
30 – Squats
35 – Plank Claps (with Partner)

Jog over to courtyard for 2 rounds of peoples chair (LL /RL) and shoulder air presses.
We finished up with a light jog back to the start and Ab work.

Abs (x2)
In Cadence

Dolly
HTH
LBC
Rosie
LBC

Great Job Guys!

Announcements:

March 5th – F3 5th Anniversary Dinner – Music Factory Dinner – Sign Ups on F3 Site
April 9th – Spartan Sprint – Team Run – Team Name – “F3 Warriors”

Special Thoughts:
Dirty Birds Mother “Millie” is battling cancer and going in for surgery this week. Prayers for a full and speedy recovery.

Thanks to Transporter for taking us out.

Posted on behalf of Silicon

Impromptu gets Regular

We had 14 for my Inaugural Q on a Brisk Friday

Warm Up:
Huggers
Windmill
In Cadence
SSH – 25
IW – 20
MC – 20
Merkins – 10
LBC – 20

Mosey over to front of the School to grab some benches

Dips, Derkins, Box Jumps/Step Ups – 20, 15, 10 (Civilian Count)
Loop around the parking lot after each set to continue the fun

Mosey over to the lower soccer field area

Peoples Chair – Right Leg High / Regular / Left Leg High
– Shoulder Press – 30
– Air Punch 20

And Now for the Fun of “Mucho Chesto” to get that Chest Burning:

Merkin, Wide Merkin, Carolina Dry Docks, Stagger Merkin L & R – 10 each

Mosey up to the next few path lights and then continue the “Mucho Chesto” Burn with another set.

Mosey over to the Courtyard for some more

Peoples Chair – Right Leg High / Regular / Left Leg High
– Shoulder Press – 50
– Air Punch 20
Lunge Walk and then run back to the start
In Cadence
Flutter Kicks – 20
Heels to Heaven – 20
American Hammer – 20

We still has some time left so, with the Help of Transporter and Doc McStuffins we added:
Jack Webb and Jack WABS.

Moleskin: Thanks for the opportunity to lead today! I had a great time! Welcome FNG – “Shooter” – (T-Ball We need your help to get Shooters info to get him set up).

Announcements:
January 9th – Joe Davis Run
January 17th – Spartan Workout – 9:00 AM to 11:00 AM
• HARRIS YMCA
• 5900 QUAIL HOLLOW ROAD
CHARLOTTE, NC 28210Harris YMCA
January 16th – Convergence with Outland at Commitment
April 9th – Spartan Sprint – Team Run – Transporter to put “F3 Warriors” team together. Looking for discounts…

Posted on behalf of Silicon

The Other Event

We started off slow, but built to a total of 17 just as the Beatdown began. This is how much fun we had…..

COP In Cadence
SSH x 20
Merkins x 10
Squats x 20
Diamonds x 10
Lunges x 20
Wide Arm x 10

Mosey to first courtyard
Box Jump x 15, Derkins x 15, Dips x 15
Line up for Wall Walk
People’s Chair; Left Leg high, Regular, Right Leg high
B*lls to Wall: Right Arm high, Regular, Left Arm high

Mosey to big hill for 7’s
6 Burpees at bottom, 1 Jump Squat at top….

Run across bridge to Concession stand
Incline Plank w Options, Box Jumps x 15, Decline Plank w Options
Partner Up for
Hand Slap Merkins x 15
WWII Sit Ups x 15 Each Man
Partner Carry Squats

Mosey to Bleachers, too slick. Audible to Cement cheap seats
Bleacher Run until Q says you’re done.
Line up at goal line- Bear Crawl 15 yards, Sprint 85 yards.
Bear Crawl 25 yards, Sprint 75 yards.

Mosey to Middle School porch for Mary In Cadence
LBC x 35
Russian Twist x 15
Heels to Heaven x 15
Bicycle x 15
At Flagpole wall, Box Jumps x 15

Mosey back to field for Partner Carry/Phone Search
Circle Up around Chin Up station. Plank until your turn AMRAP Chin Ups.
Mosey to Bridge, Lunge Walk across, Run it back in.
LBCs until Six arrives.

Ye Moleskin
What looked like a party of 4 quickly swelled once the Clown Cars started rolling in around 0625. #liveclosesleeplonger
T-Claps to Shop Dog for finding a Pax’ missing phone on football field. No prize-
Welcome to FNG All-American! (Jake Mintz, Crowbar’s 2.0) Great to have you join us.
Happy Birthday to Silicon, who kept that quite until it was too late to give Burpees. #Monday
We are seeing before our eyes the transformation of Shop Dog, Popeye and others. So impressed with the #Commitment you men display! Keep up the great work –

Announcements
Keep Jim Tilman in your prayers, Lawson friend and neighbor, who was recently diagnosed with a tumor on his pancreas. Operable, but can use prayers, and if you’re available reach Posse @bridgeofbrian to sign up for chore list.

April Spartan Race group. Contact @F3Transporter for details.

Notice all the Twitter names? Join up, and follow @F3UnionCo @F3Area51 @Ice9F3 @F3Snowflake That is the easiest way to stay in touch and current with all the events, smack talk, etc in the Pax.

Always a pleasure to lead this crowd! For those ready to share in the fun, sign up at https://docs.google.com/document/d/1JXawoesMQXiZDi5GkfKOKSGxwuQ1w5Jj3dwXue29U2A/edit

The Big Chill

A dozen warmly dressed souls ventured into the 21 degree Gloom, to reject the fartsack and take their #DRP. It went like this:

COP In Cadence
SSH x 25
Squat x 20
Merkin x 15

Run the outer loop of the parking lot, to stairs near HS.
Bunny Hop up a couple sets of steps.

Mosey to patio at cafeteria for bench work.
Box Jumps x 16, Derkins x 16, Dips x 16.

Ring of Fire
Down to the track
Run a lap, followed by 10 Squat, 10 Merkin, 10 LBC.
Rinse and Repeat 2 more times Lunge-Diamond-Heels to Heaven, and Back Lunge-Wide Arm-Bicycle.

Run past all the diesel fumes to the Mystery Shack, with checkerboard brick fence.
Toes and hands in the holes, traverse to the left about a quarter way around the building.
Bear Crawl half the parking lot behind MS, Lunge Walk second half.
Jump the brick wall to 4 Corners. Or is it 4 Square?
16 Burpees OYO

Random run to next building for People’s Chair w Air Presses x 16 IC.
Run back to track for final lap of Ring of Fire, 10 Squats-Merkins-LBC.

Bear Crawl up hill towards buses, dodge tardy, speeding staff.
Partner up for Wheelbarrow across lot, Flapjack as needed.

Mosey down to start.
Mary IC
LBC x 16
Flutter x 16
Dolly x 16

Moleskin
Dang, that was chilly! YHC has posted in colder weather, but for some reason this one was “memorable”. Maybe the headwind, maybe the recent 75* temps.
Great job for showing up this morning! A victory the minute you parked your cars.
Kotters to birthday boy Doc McStuffins, back from MUCH warm climates and hasn’t missed a step.
Great take out by Shop Dog. Thanks Brother!
Announcements

Join many of your F3 Brothers for the Joe Davis Memorial Run, to benefit Substance Abuse Services. Sign up here https://joedavisrun.racesonline.com/
Be sure and put your name in an open space here
http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary
Super easy to set up an account if you haven’t, and a great format for helping your site Q’s admin Q schedule.

#Soapbox One of the things I love about F3 is the peer-led aspect. Men stepping up to give back to a community that does so much for them. I have always been into fitness, but have never been as fit as this group has shaped me to be (says the guy who ran 20 marathons). So, if you have never led, or haven’t taken a Q for a while, put in a little time and say Thank You by being a leader.