18 pax set out on a cold morning to warm up.
The Thang:
Jog to field
Fence Hopping – around the track, over and back on the fence
Length of the Field running – Sommersaults every 5 yards, Jog back
Broad Jump every 5 yards, Jog back
Lunges down, Jog back
Spartan burpees every 5 yards, Jog back
Over to the Softball Diamond – First Base: Merkins, Second Base: Mountain Climbers, Third Base: Carolina Dry Dock, Home: LBC’s
First set – 10 each, Second set – 15
Wilderness trek to playground
Swing Jumps, Pull-Ups, Swing Jumps
Field – Sideways Bear Crawl/Tunnel Formation, Army Crawl through the Tunnel
Wilderness trek back (only slightly less lost on the way back)
Over to the Baseball Diamond – Right Field: Flutter Kicks, Center Field: Bicycle, Left Field: Mason Twist
FIrst set – 15 each, Second set – 20
Bear Crawl up Hill
30 Burpees
COT
Naked Moleskin:
Continuous motion was the rule for the day. No wussy planks or count downs. Those who were too fast paid the price with many extra burpees until the rest could catch up.
I figure all present completed most of a Spartan Sprint, minus a few miles. Needless-to-Say, none of us have any excuse come March. Sign up online: www.F3Nation.com/Events by August 30.
The Bear Crawl Tunnel/Army Crawl follow through was taylor-made for Coal Miners Daughter, and least in theory. The headlamp effects and close proximity made this a real crowd pleaser.
Great fun out there this morning! Though breathing was difficult for some, let alone conversation, I hope all three F’s were still present in full force. Strong work by all!
18 of the Faithful joined up in the cool morning gloom to get this week’s downPainment from the ever changing Skunk Works.
Shovel Flag was planted and we launched at 0530.
The Thang:
Jog down the hill
SSH x 25
Shore Shoulders x 15, 10, 10, 10 (circles- small, big, forward, back)
Groiners x 10
Jacob’s Ladder- up the hill with Dumb bell burpees at the top (1-5)
Plank-Merkin-Walk (or something like that) across the road while YHC ran to get the timer. (Thanks, TR)
Mosey to Tennis courts
Dumb Bell Ciabatta (30 sec each exercise for 4 mins)
Chest- DB Press, DB Flys, Merkins, Mission Impossible
Guns- Corkscrew Curls-alternate, Side Curls, Hammer Curls, Static Hold
Triceps- Skull Crushers, Overhead Tri Rise, Plank Kickbacks, Dips
Legs- Step Ups, Rear Lunges, Squats, Side Lunges
Overhead hold and presses on the walk back to Parking lot
Moleskin:
Ok, another SW experiment here, trying to modify the normal ciabatta from previous workouts. YHC probably should alter it some. FYI, the always overly ambitious QIC, we only got to half of what was on the Weinke. Ran out of time.
Also, tried a new Timer App on my iphone….need to practice more with it. Thanks for your patiences.
Joker seems to attack Barking spiders early in the morning, especially during the warm up.
T-claps to all the South Charlotte Pax that did either the Mud Run or Spartan Beast this past weekend. Congrats to you, Strong Brothers! Lots of chatter about their experiences and showing off of the battle scars. Neosporin- buy some.
Get your kettle bell from the F3 bulk order. We’ll be using them in the future at SW.
23 men converged at McKee Rd Elem. for an early Saturday beatdown. Lobster Roll and Ocho Cinco co-QIC.
The Thang—-
Lobster Roll QIC…
Warm up jog
Circle SSH x 20
Imperial walker x 20
Merkens x 20
Imperial walker x 20
Play set
Pull up 30
Dips 60
Squats 100
Star run x 2
Carolina dry dock x 15
Jump ups x 20
Carolina dry dock x 10
Five burpees at center each time
Field
Run middle back full back x 2
Ocho Cinco QIC…
Jog to rock pile and choose a rock
run to lower field
Circle
Cross over w rock x 20
Run loop
Jump squat w rock. x 20
Sit up w rock x 20
Run loop
Jump lunge w rock x 15
Cross over x 20
Run loop
Jump lunge w rock x 15
Scissor sit up w rock x 15
Jog back to rock pile to replace rocks for later use
Fieldwork
Walking lunge
Merken x 20
Crossover x 2
Merken x 20
Back peddle burpee x 10
Sprint
burpee x 5
Sprint
Burpee x 10
Sprint
Naked Moleskin –
Nice work from virgin QIC’s Lobster Roll and Ocho Cinco. The A51 crew has had a rash of new QIC’s to step up. Good work men!
5 pax set out in the chilly gloom to get in a nice early morning stroll.
The Thang:
4-6 miles. 15 spartan burpees every mile.
The Naked Moleskin:
Many pax are busy preparing/tapering for their next big race. The Shore is taking part in the Beast this weekend. Ray Charles is doing the Dirty Dozen at the Whitewater Center. Bratwurst has the Marine Corp Marathon in a couple weeks. And Stone Cold is preparing for the NYC marathon on shin splints!
Bratwurst joins us just to warm up. After the COT, while the rest of us are scrambling to our warm cars, Bratwurst is setting out on another 8 miles. He was born to run.
Stone Cold was the only one of us to come out in the shorts and short sleeve shirt. Normally, when we get running the body warms up pretty quickly. Stone Cold just got stone colder as the wind chill took effect.
Don’t forget, fellow charlotte south pax, that this weekend is a convergence at Area 51. No Rock. Good luck to all those enjoying the mud this weekend!
17 Pax gathered in the gloom for some DV pain.
Warm up lap on track – reverse direction
COP – in cadence
SSH x 20
Imperial Walker x20
Merkin x 20
Squat Thrust x 10
Merkin x10
Knee Slaps x10
Burpees x 10 (on your own)
Mosey to corner of track
2 “laps” on track and field (again backwards on the track)
#1 – 100 yd run, broad jump burpee across field, 200 yd run to start, 20 squats
#2 – 100 yd run, rolling marking across field, 200 yd run to start, 20 squats
Mosey to end of field
Beast x 2
#1 – Merkins x6 at 25, 50 ,75, 100, 75, 50 and 25
#2 – Burpees x6 at 25, 50 ,75, 100, 75, 50 and 25
Mary
LBC x20
Dolly x20
Rosalita x20
Flutterx20
Twistx15
Plank – 45 sec
Superman – lost count because of the signing
Fellowship jog back to parking lot
Naked Moleskin
1) Breaking the routine gets the PAX’s attention. When we turned left onto the track (rather than the traditional right turn) for the warm up lap, Tiger Rag was heard to say “We are going backwards, I don’t like this already”. Good to see people notice the little things.
2) YHC liked the rolling merkin, but across the field was too long. Duly noted.
3) Singing “Great American Hero” during Superman is becoming a DV tradition.
4) As a first time Q, I’d recommend it to anyone. Best perk is that you know what is coming next in the workout.
– Uncle Leo –
23 of the faithful , that’s right 23!, came out in the cold, drizzly morning air to plant the shovel flag and get this week’s down Painment in the never ending experiemental Skunk Works.
The Thang:
Jog around campus to warm up
COP:
SSH x 25
Merkins x 15
IP x 25
Prison Squat x 25
Centruy Set: Sparten Burpees (x25), Squat to knee tuck (x25), Merkins (x25), Regular Burpees (x25)
Jog back to Parking Lot for
Circuit City (partner up- 30 sec each exeercise then rotate)
1. Hairburners (45lb plates)
2. Hairburners (35lb plates)
3. Box Jumps and Med Ball Slam
4. Inch Worms (with plates)
5. Med Ball Toss (50 yards)
6. Balanced Merrkins and Kettle bell swing
7. Dumb bell Squat to Calf raises (30lbs) and Dumb Bell overhead press
8. Pull ups and Lat pulls
9. Tire flips and Tire Sledge Hammers
10. Race around track
5 Quick MOM
LBC’s x 20
Dolly x 20
Bicycles x 20
Mason Twist x ?
Moleskin:
Not much chatter this morning until the Pax got warmed up, then the Pax seemed mad at the Century set…not sue why, YHC knows how much everyon loves the burpees (Sparten and regular)
Circuit City got a little confusing, mainly because we had so many show up…I’ll take that problem any day. Thanks for the strong post this morning guys even in the cold drizzle. By the way, Clockwise is really not that hard to understand.
Tiger Rag will fight you on a normal count any day of the week and get you back on a cadence….#creatureof habit
Good Luck to the Brothers that are attacking the Mud Run and/or Sparten Beast this weekend. REPRESENT!
16 men gathered in the Area 51 gloom.
The Thang
SSH X40
Squats X 40
Imperial Walker X40
Lunge walk through parking lot
Incline Merkin X 40
People’s Chair
Decline Merkin X 40
People’s Chair
Diamond Merkin X 20
People’s Chair
Plank
Three laps at 90% around soccer fields
200 squats with rock in hand
75 tricep extensions with rock above head
10 minutes of Mary
Trail Run X3, with bear crawl, crab crawl and spider man crawl after each set
Nakedman Moleskin
– Three FNGs Saturday… alays a good sign. Let’s keep finding more.
– Triple claps to Cottontail, Countertop, Quarter Pounder and Abacus for participating in the post-workout clean up efforts at McKee Road Elementary School. Collectively, you guys are now officially “big strong men” [as I heard one of the other volunteers refer to you from a distance].
– Pretty Boy Quarterback had his game face on and was moving fast on the trails.
– McGee — our resident Greg Olson look-alike — had “guns blazing” in his new compression F3 shirt.
– Saturday Oct 13… Charlotte South convergence workout at Area 51 [McKee Road Elem]
12 Pax gathered around the shovel flag in the foggy gloom without the knowledge that the QICs had some of the same ideas for the downPAINment, which meant lots of legs and shoulder pain!
The Thang:
Mall Cop Lead:
Run to the soccer pitches for COP:
All in Cadence:
SSH x 20
Imperial Storm Troopers x 20
Prison Squat x 20
LBC x 20
Shoulder Circles for 2 minutes – forward, backward, arms up and down
Jump Tuck Squat x 15 on own count
Mosey to the hill at edge of soccer pitches for Jacobs Ladder, 1 up to 7 burpees at top, 10 squats at bottom each time. Once done get into a low squat position at the bottom and hold while waiting for Pax to finish.
Plank – Regular, Right Arm up / Right Leg Up, Left Arm Up / Left Leg Up, Regular, Elbows
Mosey to far end of soccer pitches for Merkin / Arm Up Ladder. Start with 1 merkin, then go to knees for 4 arm ups. Increase merkins by 1 and arm ups by 4 each time until last set of 10 merkins / 40 arm ups. (Crowd Pleaser)
Indian Run around all 14 youth soccer pitches back to base of hill for COP:
Prison Squat x 20
Carolina Dry Dock x 20
Flutter Kick x 20
Dolly x 15 Hand off to Run Stopper.
Run Stopper lead:
Mosey to the picnic table benches under the trees next to kitty litter for
Jump Ups x 20
Decline Merkins x 20
Step Up with Jump Left Leg x 20
Step Up with Jump Right Leg x 20
Rinse and Repeat x3 (Crowd Pleaser #2)
LBC with feet up on bench for 2 minutes / failure.
Indian Run to front side of church 1/3 mile to smaller hill next to North Face. Partner up for Fireman’s Carry/Piggy Back up hill then run back down, flapjack and other partner gets the priviledge of the same pain! Rinse and Repeat. (Crowd Pleaser #3)
1/3 of Pax was tapped as a casualty and had to be carried (1 casualty & 2 uninjured pax) to base of North Face.
Sprint up North Face with 5 Burpees at top, run down with 10 merkins at bottom x 2.
Run it out 1/3 mile back to shovel flag for COT
Naked Man Moleskin:
First a reminder that next Saturday 10/13/12 there will be a Charlotte South Convergence at Area 51 at McKee Rd Elementary as many of us will be participating in the USMC Mud Run, Spartan Beast, or both. Be on the lookout for the PreBlast and email this week. We will start back up the following week at The Rock!
T-Claps for a strong pax today and for enduring a leg / shoulder blowout. YHC and Run Stopper didn’t get the chance to communicate with eachother that we both wanted to work legs and shoulders today so we hope everyone got their moneys worth! When we first started the Merkin / Arm Up Ladder several pax thought this was a breeze. But many in the pax have had the opportunity (or misfortune) of going through this excruciating ladder exercise before and knew the pain that was coming.
And it didn’t get any easier as Run Stopper called for a non-stop, no breather circuit of 3 sets of jump ups, decline merkins, and step ups. YHC’s quads are blasted tonight and I know we’ll be feeling this one for a few days.
T-Claps to Farside for riding his bike #gears style for 25 miles this morning prior to posting to The Rock. Strong Brother, Strong. Speaking of great work Strange Brew is really pushing it each and every time he has posted since his first F3 workout just a few weeks ago. Keep it up brother!
There was a lot of encouragement going around this morning with a good amount of chatter. YHC is loving the way our Rock pax are working together as iron sharpens iron, so does one man to another.
Many of us had a great time tonight at the Charlotte South F4 (Fitness, Fellowship, Faith, & Family) Family gathering and workout at The Shores house. A great time was had by all, as the kids had a workout and then ran around playing. It was great to meet the M’s and have several hours of the 2nd F! We will be doing this again in the future. Thanks Shore!
22 Pax (3 F3 dads and 19 2.0’s) set out on a beautiful Saturday afternoon for an animal style workout. All 4 F’s were enjoyed on this day, Fitness, Fellowship, Faith, and Family.
The Thang:
Horse Gallop through the woods
Bear Crawl
Crab Walk
Ostrich Stance (head in the sand)
Bunny Hop
Gorilla Walk (drag your knuckles)
Sunning Lizard Stance
Piggy Back
Panda Bear Shuffle
Fence Climb
Monkey Bars
Resting Alligator
Crawling Gator
Dolphin Dive
Floating Otter
Crouching Tiger/Flying Chicken
Leap Frog
COT
The Naked Moleskin:
A great time was had by all on this day as about 15 families congregated at YHC’s home to enjoy each other’s company and share the love with our families.
This was supposed to be an F3 Dads style workout, but most of the dads left the heavy work up to their 2.0’s and mumbled some lame excuse like “I’m too sore from this morning” or “It’s too hard with this beer in my hand”. Needless-to-say, the 2.0’s did not disappoint and tackled the course with much enthusiasm and gusto.
Strongest, Bravest, and Most Horribly Unlucky pax – Gamer, who did the swan dive with his legs over and onto the fence post. Ouch!
God Bless the 4th F – Our families.
This month’s twist on our 4/6 mile run – Spartan burbees. 10 each mile.
Moleskin:
Welcome to two Devil’s Turn FNG’s: Harley and Ichabod. Glad to have you among us.
Dora is still working his way up on the mileage and did just 3 this morning. However, he decided to compensate by doubling up on the burpees. Somehow, he still ended up doing 100 of these. Either his count is off or he was just overeager, or both. Either way, strong work.
Did I hear a call for 20 burpees each mile next week from 49er? That can be arranged. Interesting to note though that 49er will be out of town next week. I hope he’s prepared to get his burpees in down in Aruba!
Don’t forget the Charlotte South Family gathering at The Shore’s house this Saturday at 4pm. Bring the whole family – workout and COT (nickname’s!) to kick the party off. All are welcome.