Author Archive Snowflake

Say “Hello” to my friend Jack Webb……

3 committed warriors met at the home of the Weddington Warriors for a downPainment on their weekend.

The Thang
COP (actually Triangle of Pain) In Cadence
SSH x 33
Squat x 20
Imperial Walker x 20
Merkin x 10

Mosey around to corner of school
People’s Chair – 30 seconds Regular, 15 sec Left leg high, 30 seconds Regular, 15 seconds Right leg high.

run around to far side of bridge
THE Jack Webb: 1 Merkin, 4 Air Presses; 2 Merkins, 8 Air Presses. Sounds simple, right?
By the time we got to 10 Merkins and 40 Air Presses, everyone had their money’s worth.

Mosey to Concession Stand
Hot Foot x 20 (think of a one-legged Box Jump, alternating, at double time)

Mosey to Stadium
Run stairs OYO for 5 minutes

Head under the bleachers for supine pull-ups x 15

Mosey around to Middle School flags (home of the Ice9 icy box jumps)
Grab a pillar for People’s Chair (random single leg pain)

Box Jumps x 20

Run around rest of football field back to concession stand
Derkins x 10
mosey to bridge, Lunge Walk across bridge
head to the top of back steps for Strolling Derkins (one Derkin on each step, move down, Derkin, repeat)

At back of HS building, People’s Chair (with more single leg time)

Lunge Walk across back of building, run to Rock Pile
Pick a rock, settle in. In Cadence
Curls x 10, Triceps x 10, Curls x 10, Triceps x 10

Mary

Found out that Intimidator is a beast at the Lunge Walk. He was out in front every time.
T-Claps to Hot Pants and Intimidator for showing true F3 colors and posting in the gloom. Trust me, it will get much gloomier; colder, wetter, harder to break the the grip of the fartsack. Great job getting out, and keep coming back!

Aye-

Kiss Your Asphalt Goodbye

18 Pax gathered in the gloom to say farewell to the Catholic High School upper parking lot, which is getting an extreme makeover Monday to become a parking deck. No Muthaship, true, but it will be another toy for the Pax ultimately.
Today, however, we made other arrangements.

The Thang
After a quick meet and greet, YHC determined we were an FNG-free zone and not in need of a disclaimer. So off we ran…

Loop around the football field
COP in Cadence
SSH x 20
Squat x 20
Merkins x 20
Imperial Walker x 20
Burpees 20 OYO
Second loop around football field

Pavement Pounder in Cadence
Squat x 10, Merkin x 10, Burpee x 10
Squat x 9, Merkin x 9, Burpee x 9
Squat x 8, Merkin x 8, Burpee x 8
You’re quick, you noticed the pattern.
Today being the 5th, we stopped at 5.

Partner Up
Round 1: Partner 1 does Jump Ups while Partner 2 runs up ramp, and down stairs at back of school. Flapjack
Round 2: Partner 1 Derkins while 2 runs. Flapjack
Round 3: Wheelbarrow up ramp. Flapjack
Round 4: Ankle throw downs x 20. Flapjack

Line up at one end of lot, Sprint to patrol cars.
Sprint back.

Head to rock pile for lifting rock.
Curls x 10 IC, Tricep Ext x 10 IC.
Curls x 5 IC, Tricep Ext x 5 IC.

Mary IC
LBC x 25
Oblique x15 each side
Flutter x 15
Freddie Mercury x 15
Heels to Heaven x 15
Rosalita x 15

Moleskin

With Escargot’s knee healing at a snail’s pace (see what I did there?) a call went out Wednesday for a Q. Mermaid, being the tireless beast that he is, stepped up first and offered to cover. YHC pulled rack (seniority is more like it), and Q-Jacked Centurion. The anarchy continued when Chelms aka Tater was left stranded in the KB arena all by his lonesome, stiffed by his own brother.
Finally the group all made it in, and order was restored. T Claps to Udder for not only posting in a Ruck, but running with it 4 miles to the AO. #ruckstrong

Announcements
Joe Davis Memorial Run January 10th Baxter Village. Sign up for this awesome run for Rock Thrill’s brother, in support of substance abuse and treatment.

Watch for sign up link for March 21st Brain Tumor, Marshall Park.

Commitment has launched at Weddington High School, Saturdays at 0630. Tell a friend.

That is all.

When the temperature goes down, the reps go up.

4 hearty and weather-proof men made the long steep climb out of the fartsack this morning, and were rewarded with a downpainment worthy of their Commitment.

The Thang
SSH x 25
Squat x 25
Merkin x 10

Mosey around to the Rock Quarry, find a friend (civilian counts)
Rock Squat x 20
Tricep Extension x 20
Bicep Curl x 20
Overhead Press x 20
Same cycle, count 15
Same cycle, count 10
Count 5, then back up by 5’s to 20.

Mosey around back of school, grab some wall
People’s Chair for 90 seconds, with alternate Left and Right leg up thrown in.

Cross bridge to Concession Stand
Today’s Special is 20 Box Jumps, 20 Derkins.
Buy one round, get second round free – (also known as Rinse & Repeat)

Run back across bridge, 60 seconds of Merkins. All you can do.
Cross bridge, 60 seconds of Burpees.
Cross bridge, 60 seconds of squats.
Cross bridge, 60 seconds of LBCs.

Cross bridge, head to football field.
Tunnel of Love- Line up shoulder to shoulder; Each man planks with high hips, one man crawls thru and resumes position at other end. Each man takes turns until Pax make it across field.
On track, run to far end for Heels to Heaven x 15.
Run back to start, Rosalita x 15.

Back outside stadium to side field hill for 11’s.
1 Squat at bottom, 10 Merkins at top.
Two Squats at bottom, Nine Merkins at top. Continue to 10 Squats, 1 Merkin.

Run across bridge (something different) to back steps of school.
Bunny Hop up steps, run around to back wall.
People’s Chair for 60 seconds.

Mosey back to bus lot for Mary
LBCs x 33
Bicycle x 25
Flutter x 25
Dolly x 25
Plankarama

Great to have Hot Pants and Intimidator out on this frosty morning. A reminder to all that we post rain or shine, in the dark, in the cold, in the gloom.
If the good Lord gives us a day, we will embrace it with a morning workout.

Rockorama got a little spun up, while YHC tried to teach a Philosophy major how to count.
He may need to retake the course –
11’s seemed to run on as site Q’s where running their mouths as much as running the hill.
Tunnel of Love was planned for a larger crowd, but the good news was we didn’t have to crawl as far.

Tell your friends about F3 Commitment, and help your new Area of Operation grow!

Snowflake

What is your Commitment?

com·mit·ment /kəˈmitmənt/
noun
the state or quality of being dedicated to a cause, activity, etc.

The truly dedicated will show their commitment tomorrow at 0630 at Weddington HS.
Post with Purpose.

Back To School

10 men posted at Providence Day School for an early PE class.

Syllabus

Run out the main drive and back to drop-off circle
Lunge Walk to Tech building
Run to Football field

SSH x 25
Merkins x 15
Squats x 20

Count off by 2’s
1) Bunny hop up steps toward MAC
2) Merkins down other side of steps
Flapjack

Run behind field house to baseball diamond
Bear Crawl to first base
Crab Walk to second
Bear Crawl to third
Lunge Walk home

Run to field house
Run up steps to top of field house
People’s Chair: 20 seconds regular, 20 seconds Left Leg high, 20 seconds regular, 20 seconds Right Leg high, 20 seconds regular
Feet on the wall Derkins x 15
Repeat People’s Chair cycle
Run down steps field

Belly start sprint, goal line to 50, 10 burpees OYO, sprint back.
Repeato with 10 Diamonds, and 25 Squats

LBC x 25
Flutter x 25

Fellowship Lap
Partner Up: Partner Carry to 20, Flapjack back
Wheelbarrow to 30, Flapjack back
Partner carry to 30, Flapjack back

Run back to parking lot
LBC x 35
Bicycle x 25
Flutter x 25

Essay

Somehow, after 2 1/2 years of F3, this is only my third or fourth post at The Charge, and my first Q. It’s an awesome campus- Thank You for the opportunity to lead a solid group of men!
YHC had Mud Run on the mind all morning, and will be tapering from here. I hope everyone got their money’s worth today, though.

Announcements
F3 Expansion into Union County with Outland, Saturdays at Sun Valley Middle School.
Put on the EH to all you know in the southland. Wednesdays coming soon.

Back To Basics

29 Pax from around the region gathered in the DMZ gloom to kick off their week.

0530 Disclaimer and Wheels Up
Run to Carmel Middle School
SSH x 25
Merkins x 15
Squats x 25

Partner Up for some back stairs shoulder work
1 Bear Crawl up the ramp
2 Moving Merkins down the stairs
Flapjack
Log jam at top of stairs nixes Round Two; Audible to The Hill

11’s at Hill
1 Squat at fence, run up Hill, 10 Burpees
2 Squats, 9 Burpees (you know the rest)

Mosey to back of building for People’s Chair and ….
People’s Chair 30 seconds
Left Leg out 30 seconds
Regular 30 seconds
Right Leg out 30 seconds
Regular 30 seconds, Recover

Balls To Wall
Regular 15 seconds
Left Arm high 15 seconds
Regular 15 seconds
Right Arm high 15 seconds
Regular 15 seconds

Repeat People’s Chair cycle

Run around school to front benches, Partner Up
1 Run lap around school
2 Dips until Partner returns
Flapjack
Plankarama until 6 returns

Run to Church, 10 Diamonds at the Speed Humps
Mary v1
LBC x 35
Flutter x 35
Heels to Heaven x 15

Run lap around church to Park lot
Mary v2
LBC x 35
Bicycle x 35
Russian Twist x 15

COT

Moleskin

We had a great crowd out to kick off the week! 29 blended Pax representing Metro and A51 (or is it A51 and Metro) for some no-frills blocking and tackling drills. No individual exercise was a smoker, but the plan was for the cumulative effect of constant motion. Despite some repeated calls for 10 Burpees at Mary, YHC stuck to core work to close out the gloom. #QtrumpsSiteQ
One-Eye and a couple others were very strong Larry Birds, leading the runs.

Announcements
Mud Run this weekend!
Palmetto 200: aka Blue Ridge Relay minus “ridges” March 20-21

Hops delivers another great shout-out to send us into the week with purpose.

Baker’s Dozen or Black Cats?

black_cat_13

28 hearty Pax posted to challenge the omen of Friday the 13th, eight of those showing up for bonus KB workout at 0500 ( or 0510 for some of us).
Should the Pax be afraid, or get a free donut? Read on …..

The Thang
Run loop to bus parking lot for COP
SSH x 25
Squat x 25
Merkins x 13
Imperial Walker x 13
13 Burpees

Run to front of school benches
Jump Ups x 13
Derkins x 13
Dips x 13
Rinse and Repeat

Mosey across 51, form 3 columns
Indian Run to Palantine Hill for 13’s
1 Squat at bottom, run up, 12 Burpees at top
2 Squats at bottom, 11 Burpees at top……
12 Squats at bottom, 1 Burpee at top
Indian Run back to school, dodge traffic for extra credit

Pusharama
Wide Arm, Regular, Diamond, Regular.
Repeat x 9 (Pax are rhythmically challenged)
Flutter x 13
LBC x 13

Run to Natatorium Hill
Bear Crawl half way up, Lunge Walk to top
Run to main lot with Jail Break

Moleskin
Awesome job by all this morning! Kudos to; Licorcycle for sporting a Ruck, FNG Vineyard (14YO) for hanging with the big dogs, and KB crew for doubling down. Some unlucky contestants toted Chelms aka Tater coupons. Mermaid and Madame Tussaud absolutely smoked the 13s on Palantine Hill. They probably looked even faster alongside YHC.
Mumble chatter and FEBA always positive feedback for a Q, glad you enjoyed the unlucky count on the hill –
Pusharama was an epic fail. I saw a guy doing this at a gym and wanted to steal it, but the Pax got all mixed up. #smokedbyPalantine Plan on seeing that, or similar version, again.
F3’s broad appeal was evident this morning by the 38 year range in ages from WB to WD. Keep spreading the word!

Announcements
CSAUP Olympics tomorrow morning at South Charlotte Middle 0600
F3 Pool Party tomorrow night at Candlewyck Clubhouse and Pool 1800 hr
Not too early to start thinking Mud Run
RIBEYE has spots open for BRR
GoRuck Light benefiting Charlotte Bridge Home August 9. Check web site.

Great send off by Chelms/Tater. Thanks brother-

In the Zone

dmz-birds
30 strong forged a treaty between F3-Metro and F3-South for the common goals Fitness and Fellowship.

The Thang
Run to school for COP
SSH x 25
Squat x 20
Imperial Walker x 20

Mosey to ramp and stairs, Partner up
1) Bear crawl up first ramp, Lunge walk up second ramp to top of stairs
2) Strolling Derkins from top of stairs down
Flapjack: Rinse + Repeat x 3
Plank til all are done

Mosey to hill behind school for 11’s
1 Squat at bottom, 10 Burpees at top….
10 Squats at bottom, 1 Burpee at top

Grab some wall
People’s Chair: Regular 30 seconds, Left Leg high 15 sec., Reg 30 seconds, Right Leg high 15 sec, Regular 15 sec. Recover
Balls-to-Wall: Regular 15 seconds, Left arm high 15 sec. (not a typo), Reg 15 sec., Right arm high 15 sec., Reg 15 sec. Recover
Rinse + Repeat both exercises

Run to front of school, find Partner
1) Dips
2) Run lap around school. Flapjack

Mary at front of school
LBC x 40
Bicycle x 25
Heels to Heaven x 15

Run back to Carmel Park, with 5 Burpees at each speed hump
MOM at Park
Russian Twist x 15
Protractor

Moleskin
Another strong showing by the men around the edges of Metro and South. Way to kick off the week-
Kotters to Klinger coming off IR after shoulder surgery; great to have you back!
YHC was lapped on the 11’s Burpees by special guest Runstopper #flyingsquirrel, and passed by pretty much everybody on the school lap. Excellent effort by all. It’s an honor to serve!

Announcements
F3 Golf May 29 http://f3nation.com/2014/03/13/f3-golf-classic/
F3 Dad’s Camp August 16-18 Watch web site for details
Memorial Day Convergence; Great Triple Down opportunity. Boot Camp, 5K, Bonus Run with veterans. #ThisiswhywecallitMemorialDay
DMZ may be moved to convergence, watch twitter for updates.

That is all

LBC= Little Bitty Coupon

No Paul Bunyon stumps, but YHC didn’t show up empty-handed. A rock-climbing rope bag filled with 35 lbs of sand makes a handy coupon.
How bad can one little coupon be? 15 brave men welcomed the third attempt at spring and posted for some Centurion fun.

The Thang

COP
SSH x 20
Squat x 20
Hold Plank position for: Merkins x 10, Mt Climber x 20, Diamonds x 10
Squat x 20

Coupon Indian Run around parking perimeter
(Man at the back carries coupon until sprinter gets to the front, then passes coupon forward and sprints)

Burpee Bucket Brigade: Circle Up, Pass coupon left, do 10 quick burpees before the coupon comes back around.
Rinse and Repeat x 3

Count off by 2’s
1) run a lap
2) 10 coupon curls, pass left, do squats until done
Flapjack
1) run a lap
2) 10 overhead coupon press, pass left, SSH until done
Flapjack
1) run a lap
2) 10 coupon squats, pass left, plank til done
Flapjack

Coupon Indian Run to front of school tables
20 Dips, 20 Derkins, 20 LBCs OYO
Rinse and Repeat
Coupon Indian Run long way back to top parking lot

MOM
Heels to Heaven x 25
LBCs x 25
Russian Twist x 15
Bicycle x 15

Moleskin

With the MudRun just around the corner, YHC elected more running and less of the usual pusharama. The number of Pax worked out great for the teams running a lap in the same time it took the rest to cycle thru the coupon workouts. Jamboree as usual led his group; YHC has no idea who led the second group, as I was stuck covering the six. #notarabbit
A big Centurion welcome to some newer faces; Coleslaw, Scabby, and my Prometheus friend Deer Tick. Where’s that MudRun team of yours?
Thanks to those who jumped on the Q rotation. All are welcome to take a turn at the helm. First timers can co-Q with another man to ease into it. #leadership
Great work by all! Way to kick off the weekend-

Announcements
Watch web site for details on new 3rd F in the SouthPark area.
Ruck with a Purpose: Reach Checkpoint, Iron Horse, or Donkey Kong if you’d like to put your strong back to good use, carrying bridge building materials to a village in Nicaragua. Early May –

Party Crasher

Party Crasher

A dozen hearty SOBs (Sons of Ballantyne) posted to continue the celebration of a great Panthers victory, and kick off our week with a solid workout. Setting foot on the Elon campus for the first time the morning of the workout, YHC felt like an unexpected guest, but at least I brought my own kettlebell-

The Thang

Warm up jog around the entry drive, back to the parking lot.
SSH x 25
Goblet Squat x 20
Merkins, Left hand on bell x 10 (Ten was enough for the Panthers, so a good theme for the morning)
Merkins Right hand on bell x 10
Two-hand kb swing x 10

Mosey down to field 1 with bells
Partner Chase-Partner 1 lies on his back, at “Go” gets up and chases down Partner 2 across width of field.
Flapjack back to start
From goal line, Partner 1 farmer carries both kb’s, Partner 2 does 10 Merkins and chases him down. Pass kb’s, flapjack to far goal line and back.

Mosey outside fence
Side lunge walk facing field about 20 yards, facing away from field another 20 yards.
Hamburger Hill
Kettlebell bear crawl up hill, Lunge walk down. 10 Merkins at bottom.
Repeat, with 10 Diamonds at bottom.
Kettlebell bear crawl back to top.
Mosey to Jungle Gym

Stations
10 Chin Ups, 10 Step Ups w KB, 10 Dips w KB. Cycle thru stations, rinse and repeat.

Hoist KBs overhead (disclaimer) meander to school wall.
People’s Chair w KB in lap, Recover.
People’s Chair w KB held out at arm’s length, Recover.
Bicycle x 30
People’s Chair w KB overhead, Recover.
LBCs x 30

KB Curls x 10
10 Burpees OYO
Overhead Press x 10
Two Arm Swings x 10
10 Burpees OYO
Figure 8 x 10
Two Hand Swing x 10

Mosey back to lot for COT

Moleskin

I can’t believe it’s taken me this long to join the men of Foxhole for a workout. DMZ is close to home, but this is a strong group and I look forward to coming back. If I hadn’t joined the 26 Pax at Fox and Hound last night, I might not have known this was a gear workout! Thanks for the heads-up-
YHC was humbly grateful to join the ranks, and would be honored to Q anytime Market Timer and Honey Bee need cover.
Aye!

Announcements
Thunder Road this Saturday: 80+ Pax will be out running either the Half or Full Marathon. Please make time to cheer the men on.
Convergence January 4 in Ft Mill for 5k to raise funds for Substance Abuse, to honor the memory of our own Rock Thrill’s brother Joe Davis. Here is a link
http://joedavisrun.racesonline.com/index.cfm?fuseaction=site.display&page_id=6332
Be sure to use code F3 at checkout to get price down to $20 and track our participation.