20 faithful brothers posted on a cool windy morning to trek out in the gloom, timing was great as we launched here came the rain….then as quick as it started it stopped and held off until we were done!
The Thang:
Headlamps on, jog across Hwy 51, Indian lunge run, cross the soccer fields, to the run-down building and grab a block or paver
COP (Cinder Block workout)
Block swing (kettle bell swings) x 20
Squats w/ block overhead x 20
Merkins (alternating on block) x 15
Rinse, repeat
Knee-ups on block x 20
Block crunches x 20
Block sit-ups x 20
Overhead Block press x 20
Block rows x 20
Pan Cake block x 40sec
Rinse Repeat the last three
Side to side block jumps- 1 min
Jump/knee tuck over blocks- 1 min
Plank- with block on back- 30 sec to 1 min
Merkin with block on back x10
Block curls- close grip x 10
Block curls- wide grip x 10
Take block back to its home (overhead)
Jog back to parking lot (~1/2 mile)
COT
Moleskin:
The Lord held off the down pour of rain for us today, but did give us a little taste as we started and it seemed the PAX had accepted the fact that we were gonna be soaked.
Donkey Kong is getting really used to running on those hind legs versus bear crawlin’. His regular Devil’s Turn workouts are showing. Strong work, Brother.
T-claps to Strange Brew (FNG at Skunk Works) and only second time out at a F3 workout. Keep coming out, Brother, it will get easier for you.
RunStopper- sorry YHC forgot about the size of the block vs the length of your legs. makes the blocks swings interesting for you….
Gloves….it pays to read the weekly Pre-blast from Joker on Sunday (please keep that in mind). Tiger Rag had a few extra pair of gloves that I believe he borrowed from the Matthews Women’s Floral Society. Uncle Leo didn’t mind sporting them.
Anybody see signs of the Cinder block rash on their arms?
10 Pax gathered around the shovel flag with gallon water jugs in hand to do a little Mud Run / Spartan Race Training.
Prior to the Warm Up YHC called out the 5 of us who are participating in one of the obstacle course races in October to pour water over our heads and soak our shoes to simulate race conditions for the entire hour.
The Thang:
(Mall Cop Lead)
Warmup:
Gladiator Run from shovel flag to soccer pitch with a 1 gallon water jug raised over head, swap arms half way to the fields.
Mini COP in Cadence:
SSH x 25
Imperial Walkers x 20
Flutter Kick x 20
The Dolly x 20
The Thang:
Gladiator Run with 1 gallon water jug overhead (swap arms half way) from soccer pitch accross the parking lot to the back baseball field left field fence picking up Sparky along the way.
Partner up for obstacle runs:
1) Partner 1 sprints from left field to the backstop behind home plate and either climb up and over the backstop and then return back up and over backstop, or perform 20 Spartan Burpees, sprint back to the left field fence.
Partner 2 uses his and partners 1 gallon water jugs for bent over rows (back work) until partner returns.
Flapjack
Plank – regular, right arm up, left arm up.
2) Partner 1 sprints from left field fowl line to right field fowl line to perform Carolina Dry Dock Scorpions right leg up x 15, left leg up x 15.
Partner 2 uses his and partners 1 gallon jugs to perform tricept extensions until partner returns.
Flapjack
Plank – regular, right arm up, left arm up.
3) Tactical Run accross the outfield, I’m up, he sees me, I’m down. Run, hit the deck on call, pop up on call all the way down.
Backwards run half way back, then sprint to the fowl line.
4)Mosey over to the outfield fence with water jugs:
Peoples Chair with right arm curls x 90 seconds
Peoples Chair with left arm curls x 90 seconds
Peoples Chair with military presses x 90 seconds
(Run Stopper Lead)
Indian run to shovel flag to drop off water jugs.
Volley Ball Court (Kitty Litter) Session:
Suicides – accross first court and back, then accross both courts and back.
Backwards run suicides – accross first court and back, then both courts and back.
Bear Crawl accross first court, Crab Walk accross second Court.
Repeato
Partner Drag accross first court, swap partners and Partner Drag accross second Court.
Repeato
Run 1/4 mile accross parking lot for visitor parking sign slalom through the 15 parking signs, then run it out to the base of North Face.
North Face Work:
Run up North Face and back down x 5 with merkins x10 at top, Carolina Dry Docks at bottom x 10
Run it out back to shovel flag for mini COP
LBC x 20
Merkins x 20
COT
Naked Moleskin:
1) Geat work today by all (especially the FNGs) as this was not an easy workout. Strange Brew and Purple People Eater, you have taken the hardest step which is posting to your first F3 workout. It does get easier and we hope to see you again soon in the gloom. Strange Brew, we hope you aren’t too sore and left some gas in the tank for your hockey game tonight!
2) #FeedingTheBirds – YHC and Run Stopper have finally arrived on our second official Q at The Rock as Purple People Eater spilled some merlot as he stumbled from the kitty litter. No shame in that as this was your first F3 workout and it was a smokefest, yet now we are official!
3) During the backstop obstacle climb several of us with wide feet, YHC included, couldn’t fit our toes into the diamond holes of the fence, but the other half were able to scamper up quickly. The problem for Bug Eater was as he was going over the top, his foot sliped and the family jewels were racked on the top pole. Great recovery brother, and way to finish out the second half of the workout strong!
4) While barking out the instructions for the sand suicides, Run Stopper became tongue tied several times in a row trying to spit out the same thing. First it was “What goes out, comes back, you know!” After several other attempts and not being able to say what goes up must come down, Run Stopper says “You know, just go both ways!” Brother, we never want to hear those words come out of your mouth again!
5) We missed our Rock brothers Hops, Ray Charles, Pretty Boy Quarterback, and Jamboree as they took the Ms to the beach for a little sun and fun. However, it was nice to see you boys put down the fruity drinks with the umbrellas for an hour this morning to put in a downPAINment on the day. Nice backblast boys, looks STRONG, very STRONG! Check out The Balding Nub backblast.
27 men gathered in the Area 51 gloom for an ole fashioned beatdown.
The Thang
Joker [QIC]
Slap Shot [QIC]
Nakedman Moleskin
4 brave souls launched a beachhead assault on a not-so-gloomy Bald Head Island.
The Thang:
Run 1/4 mile
SSH’s x 25
Imperial Walkers x 25
Squats x 25
Run 1/4 mile
Merkin’s x 30
LBCs x 25
Standing Lunges x 15
Run 1/2 mile
Decline Merkins/Jump Ups – “11’s” (10 decline Merkin’s, 1 jump up; 9 decline Merkin’s, 2 jump ups; etc)
Jog to tower
Run stairs
20 dips at bottom
Run stairs
15 dips
Run stairs
10 dips
Run stairs
5 dips
Rosalita x 15
Bicycle x 15
Mason Twist x 15
Scorpion Stretch x 5
People’s Chair
1/4 mile Indian Run to hill
Partner carry up hill, switch half way
Run 1/4 mile
Mountain climbers x 20
Run 1/4 mile
Carolina dry docks x 10
Run 1/4 mile
COT
Naked Man MOLESKIN:
Pretty Boy QB…after liberally applying a petroleum jelly salve to his badly chafed under carriage – brought it strong and led the tower/dips session. And shout-out to him as well for a 7 mile runyesterday…which produced the aforementioned chafe.
Jamboree was bold in suggesting the jump up/decline merkin session.
A good effort by the Pax as we ran by a crew setting up for a philanthropic 5K…had to talk Ray Charles out of stealing some raceday t-shirts.
We’ll see the rest of our F3 brothers early next week in the Queen City gloom. We’re out!
7 pax showed up for some hillwork, fellowship and fun.
The Thang:
4 of us ran the 6 miles through the woods and around the mile loop that included a rather large hill.
The other 3 did 4 miles around the same loop.
Headlights were flashing everywhere.
Naked Moleskin:
With the cool weather, the insects and spiders disappeared, but we did spot 2 deer, 2 bunnies, and smelled a skunk.
One deer we actually woke up from his cozy leafbed. He must have been up late partying as it took 3 loops for fear to actually overcome pure laziness and for him to actually drag himself out of his personal farthole and scamper on into the day. Next time we’ll sick the bunnies on him.
Welcome to the Devil’s Turn to Bird Hole (Charlotte South FNG) and Bugeater (DT FNG). Good to have you aboard. Hope you enjoyed the variety and soft path the McAlpine Trail provides. Add in the dark night, and it is a great way to vary a monotonous distance.
One more Hill Week next week. If your quads weren’t burning, you weren’t there.
19 faithful launched from South Charlotte Middle School for this weeks version of Death Valley.
Warm-up
Field Work 50 yards
Mary
Run to baseball fields
Clock works (groups of 3, everyone gets a turn at each)
Naked Moleskin –
T-Claps to first time QIC Countertop. Well done!
Reminder that there are now two Saturday workout options in the Southland – Area 51 continues to launch at McKee Rd. Elementary and “The Rock” at Calvary Church.
Seventeen pax gathered in the gloom around three shovel flags to pay tribute to the 343 firefighters who gave of themselves so as to save others.
THE THANG (All pax wore 40 lb packs to simulate firefighter gear).
Stations (bench step ups or plank if waiting)
41 Pax gathered in the gloom and 100% humidity around 2 shovel flags to celebrate the launch of The Rock and to celebrate the 1 year Anniversary of the first Charlotte South workout at Area 51.
COP – The Warmup (Lead by Run Stopper)
Jog to the baseball field
All in Cadence X = 4
SSH x 20
Merkins x 20
SSH x 20
LBC x 20
Burpees x 20 (crowd favorite for warmup)
Imperial Walkers x 20
Mt Climbers x 20
Pax count off by 3’s and break up into 3 groups to follow their designated QIC to rotate through all 3 stations. Group 1 follow Run Stopper, Group 2 follow Hops, Group 3 follow Mall Cop.
The Thang:
Station #1 Pavillion/Picnic Tables & Soccer Pitch
Step Ups x 20
Dips x 20
Peoples Chair
Rinse & Repeat all 3.
On field partner up for Partner Carry down, change partner for Partner Pull/Drag back.
Reverse partner and repeat for Partner Carry down field, change partner for Partner Pull/Drag back.
Partner Merkins x 20
Partner Leg Throws
Station #2 Sand Volley Ball Courts (Kitty Litter)
Suicide Sprint over first court and back, sprint to other side of court 2 and back.
Plank
Backwards Run suicide over first court and back, other side of court 2 and back.
Plank
Bear Crawl over first court and run back , Bear Crawl to other side of court 2 and back.
Plank
Wounded Bear Crawl / Scorpion accross both courts and back.
Plank
Forward Line Jump back and forth x 30
Sideways Line Jump back and forth x 30
Sideways Line Jump back and forth x 40
Station #3 North Face
Indian run 0.3 miles to the base of North Face.
Sprint to top of North Face, 5 Burpees, run down for 10 Carolina Dry Docks.
Rinse & Repeat 4 times.
Backwards Run, Lunge Walk, Indian Run Back 0.3 miles.
Pax all back together for – COP for 8 mins of Mary (Lead by Hops)
Plank, Left Hand High, Right Hand High, Regular
High Slow Flutter x 20
Dolly x 20
LBC x 20
Cumberland County Viaduct left x20
Cumberland County Viaduct right x 20
Stretch Armstrong for 4 mins led by Tiger Rag called by an audible from Hops
COT
Naked Moleskin
Awesome gathering of 41 Pax for a new Charlotte South workout record on this convergence launch of The Rock and the 1 year anniversary of the launch of Area 51! Strong work by all Pax. It took all YHC had to keep going at a fast pace and not smoke myself too much while leading my group.
We hope that North Face delivered all much pain and lived up to its hype as the longest and steepest Jacobs Ladder Hill around. That hill is no joke and we will be utilizing it in various ways during the weeks to come. It is literally almost completly verticle at the top! It sounds like several Pax in each group slid down the hill (not by design). YHC was making my way down the hill just after McGee as his 5 Fingers monkey shoes came out from under him and he slid on his six for the last half of the hill. We know you are fast but don’t make it even harder for us to keep up with you!
Your QICs today wanted to make this workout tuff, but Hops took it to another level by having us do Mary on the asphalt parking lot. YHC is still trying to pull rocks out of my elbows and forearms! Speaking of Mary – APK noted that Austin Powers was working out with us when he turned his head to see Joker sans shirt. At least it wasn’t FB, another character from the movie!
T-Claps to our FNGs who came out for their first F3 experience. It was great having you out and we look forward to making #downPAINments in the gloom with you again soon (Skunk Works Tues, Death Valley Wed., and Devil’s Turn Thurs) – Just Sayin!
Also T-Claps to Big Bear who made half the Pax in YHC’s group look like we were standing still while running North Face and on the Indian Runs. Dude, you are comming on STRONG! Keep up the good work. Also T-Claps to Ray Charles who always finds a way to encourage all the pax on and will never leave a man behind.
Next Saturday both Charlotte South workouts will be going on simultaneously at 7:00 am, Area 51 at McKee Rd Elementary and The Rock at Calvary Church.
If you haven’t yet gotten your F3Nation.com user name and sign-on please email Purple Crayon your Name, F3 Nickname, and that you workout in the Charlotte South Area at purplecrayon@F3nation.com.
YHC sent out a request for any dads to man up in the 45 minute wait before our sons play soccer on a steamy Friday night. One FNG showed.
The Thang:
Run to Field
Warm Up – Side-Straddle Hops, Imperial Walker, In a Squat (arm forward/backwards, arm up/downs, arm circles forward/backward)
4 Corners – Run, Jump Knee Tucks, Run, Merkins, Run, Mountain Climbers, Run, Burpees
Run to Pavillion
Alernate – Pull-Ups/Dips, then Toes-to-Bar/Diamonds
Rinse and Repeat
Run To Grass
6 Minutes of Mary – LBC’s, Flutter, Dolly, Slow Bicycle, Rosalita
Plank-O-Rama – Elbows, Peter-Parker, Parker-Peter, Right-arm-high reps, Left-arm-high reps
The Naked Moleskin:
– A weekday was probably not the best time to try this out. Several dads emailed their desire to join in the future, but only one showed up today. Strong work by FNG, Kettlebell. Not sure he knew what he was getting into, but posted strong nonetheless. Next week, I expect more victims.
– Quote of the evening: see title.
– Kettlebell: 1) a particularly stout and sturdy (and short) device used build strength and stamina. 2) ex-professional weightlifter not used to running.
4 Pax and one straggler set out over the river and through the woods (and up a hill) for a good workout in the dark gloom.
Naked Moleskin:
– Distance covered: unknown. Hard work done: we know.
– It being a new month, 4 of us set out on a new trail, which included lots of woods and one big hill. Ray Charles meanwhile was still comforting himself in last months routine. Join us next time brother!
– We were worried about Sparky, who seemed to be taking too long finishing up his 3 “laps”. When we finally found him, we realized his extra time was spent doing 4 laps! Not sure what he was thinking, or if he even was, but either way, strong work!
– Donkey Kong always brings it strong these days, so not much else can be expected.
– At one point we could see Sparky’s sparkler up on the top of the ridge that served as our hill. It gave a unique perspective to the distance and height we were tackling.
– Near the end we spotted a particularly large spider web (with a particularly large spider) over the trail we were running. Thankfully it had situated itself just above our own height.
– Not sure where the rest of the pax were this morning. I know they weren’t tapering for the BRR. Perhaps they were up too late catching the DNC? However lame the excuse, YHC refuses to believe they were intimidated by the prospect of running up a mere hill early in the morning. We expect to see them all out next week!