Where are the Snakes?!
35 of the faithful posted this morning despite reports of snakes biting and fireants stinging at the site.
The Thang
Mosey to courtyard for COP
SSH x 20
Imperial Walkuh’s (Bulldog-speak) x 20
Peter Parker x 15
Seal Jacks x 10
Run the Ring Road to the Hill with Burpees & Merkins at selected Pain Stations
Skywalker’s Ladder – Run the hill, burpees at the top up to 7 with 10 Dollys at the bottom each time down
3MOM led by Bulldog
Mosey to lower parking lot
Suicides with 5/10/15 Squats
Suicides with 5/10/15 Perkins (that’s the Perfect Merkin in Tiger Rag-speak)
Suicides with 5/10/15 LBCs
Suicides with 5/10 Burpees with 5 more Burpees at the finish
Mosey to “soccer field” while dodging the snakes
4MOM
Dollys x 20
LBCs x 30
COT
Moleskin
Great work by the pax this morning. YHC’s legs were so sore and tired after the hill work at Devil’s Turn yesterday that I wasn’t sure I could make it through the planned workout. But somehow YHC rallied.
Not much #mumblechatter this morning. Tiger Rag and Bulldog began their usual trash talking to each other as we began the Skywalker’s Ladder, but YHC noticed that Bulldog quickly pulled ahead to the lead through the Ladder and subsequent suicides. YHC thinks that Tiger Rag was saving himself for the #DoubleDown tomorrow. #Sandbagger
Ice T alledgedly was bitten by a snake during MOM at Skunkworks on Tuesday. While we have yet to obtain anything more than circumstantial evidence of this purported crime by the snake, the pax still decided that a name change to #Snakebite was in order. Great job this morning Snakebite!
And welcome FNG Chaps to Kevlar. Hope to see you at more Area 51 workouts.
Announcements:
-All Saturday workouts are on as planned. Check the website for details of each if you have any questions.
-Bulldog and Stone Cold are the Q’s for Compass which begins Friday, May 10 from 6:30-7:15 at the Arboretum Chick-Fil-A. We will be reading and discussing “The Treasure of Man” which is a great thought-provoking book. Please come out for some great discussion.
Can’t… Lift… My… Arms…
The Thang:
Jog to the warm up lot.
SSHs x30
Squats x20
Merkins x15
Jog to the front picnic tables, partner up.
Torso raises x10 each 3 times.
Jog to the rear entrance.
Circuit: Wall Walk, Bear Crawl up ramp, Donkey Kicks x10 Lunge Walk to the steps. (4 times)
Jog to the pit.
Sprint down and back stopping for Knee Ups x10 at each marker.
Plank when finished.
Rinse and repeat with Merkins x10 at each stop.
Plank when finished.
Rinse and repeat with Squats x5 at each stop.
Plank when finished.
Finish up with some Mary
Flutter x25 HOLD
Rosalita x20
LBC x25
Imperial Walker x30
Recovery! Jog back for COT
Mole Skin:
- Great work today brothers!
- Big fan of the wall walkers, we will see those again soon. AYE!
- Welcome back Cane, Mermaid, and Alma Matter.
- Welcome FNG Dauber! It was journey to get to “Dauber”, but the important thing is we got there.
- 3rd F workout starting May 10th after the Centurion and Kevlar at Chick-Fil-A (Arboretum).
- Keep applying the headlocks brothers! The Centurion Pax is getting strong!
- Thoughts and prayers for those affected by all of the tragedies this week.
MIA
9 pax posted this morning for a Pre-Mud Run Devil’s Turn workout.
The Thang:
Run .25 miles to the 1 mile loop trail and complete your own pain station at the top of the big hill on each lap; one rep for every degree in temperature which today was 64. The 0515 group completes 5 loops and the 0530 group completes 3 loops. 49er, Joker, Bratwurst, Sprague, Bugeater, and Donkey Kong posted at 0515. Stone Cold, Skywalker, and 2nd week FNG Ivan Johnson (reason for no nickname given will be covered in the moleskin) posted for the 0530 group.
Moleskin:
-The long big hill at the half way point of the loop started to feel like the pain station after the 2nd lap. That thing is a killer! Long with a challenging incline.
-There was a little bit of pre Mud Run trash talk amongst 2 of the F3 teams at HDHH last night. A challenge was issued and half of Team Cold Ones (YHC and Joker) and Team Sludgehammers (Bugeater and DK) accepted and posted at 0515. YHC will remain modest.
-There was a bit of excitement at the finished. After waiting longer than usual for Bugeater and DK to appear at the finish line it was finally realized that DK’s car was actually gone but Bugeater’s car was still in the parking lot. Finally a search party (Joker and Stone Cold) was sent out and found Bugeater running his 7th lap around the loop. Strong brother! DK apparently had enough and went home early.
-A verbal acknowledgement of the communication and partner rule will be required before each workout going forward.
-Due to the confusion at the finish there was no COT and Ivan will have to wait until he post at The Rock this Saturday to get his official F3 name. Thanks Ivan sticking around and waiting for the MIAs!
-The Mud Run is just 9 days away and based on the size of many of the recent F3 workouts and chatter… F3 teams look to put in a strong showing. Good luck F3ellas!
49er
Playing in the Park
Into a warm Spring gloom, a site-record 50 men came to redeem their week with a Wednesday downPAINment. No one left disappointed, as all experienced the fine beatdown we have come to expect at the place we so affectionately call Death Valley.
Warm-Up:
- Jog following Header over the hills and through the woods to Davie Park
- Plank-o-rama while folks exit the trail and catch-up with the leaders
COP:
- SSH x30
- IW x30
- Merkins x20
- Squat x20
The Thang:
Count off into 2 groups. Group 1 goes with Young Love. Group 2 follows Header. Each group stays with same QIC the entire time. Group 1 completes the playground exercises while Group 2 completes the streetlamp session, then flapjack.
Fun at the Playground — a Mini-WIB:
- 5 pull-ups
- 10 Donkey Kicks (feet on swing)
- 10 Decline Merkins (feet on swing)
- 20 squats
- Sprint around playground parking lot
- Repeat xAMRAP
The Streetlamp Session:
PAX partner up. Partner 1 runs to next street lamp and back (approx. 200 yards total) while Partner 2 completes stated exercise, then flapjack. Plank in between circuits until all PAX are done.
- Cicuit 1:
- Burpee
- Merkin
- Carolina Dry Dock
- Circuit 2:
- LBC
- Mason Twist
- Heels-to-Heaven
- Circuit 3:
- Lunges
- Sister Mary Catherine
- Jump Squat
*Audible #1: Group A ran short on time so YL skipped Circuit 3 and replaced it with a mix of Lunge Walk and Little Bitty Bear Crawls under the street gates as we jogged back to the COT.
*Audible #2: Group B arrived to COT ahead of Group A and added in a bonus session of People’s Chair while Group A sprinted up the hill to home.
Moleskine:
- Fantastic time leading the PAX this morning. Nothing like hearing the cadence of 50 men resonate off the trees during COP. Probably a good thing it was just the birds and foxes we were waking up.
- Fun at the Playground seemed so do-able the first time through. Not so much on laps 5 and 6. WiB, even a mini-WiB like ours, is no joke.
- You know you’re doing your Burpees correctly when the 200 yard sprint to follow suffices for a breather. #smoker
- Youth Invasion? 5 FNGs today, and, correct me if I’m wrong, but 3 in their teens and 2 in their 20s. Props to all the FNGs pushing the rest of us on the sprints. Special recognition to Gazelle for hurdling the street gates rather than ducking under with the rest of us. #propernickname
Announcements:
- Ran out of time for most announcements so check other South Charlotte backblasts for relevant information.
- Donations of workout clothes for our brothers at Charlotte Rescue Mission will be collected by site Qs on Saturday, April 20.
Burpee Pop-Quiz
31 strong men posted for a little Kettlebell action this morning.
WARMUP:
- 10 Burpees
- Jog around the school
COP:
- Good mornings x 20
- SSH x 25
- Peter Parker x 20
- Imperial Walker x 20
- Parker Peter x 20
Jog to church lot for 11’s on the hill:
- Perkins (perfect merkins) at bottom and Heels to Heaven at top
Mosey back to field for circuits:
Circuit #1:
- 2 handed swings x 20
- Bear crawl to tires
- Tire merkins x 20
- Crabwalk to end
- 10 Burpees
- Crabwalk to tires
- Tire merkins x 20
- Bear crawl to end
- 10 Burpees
Circuit #2
- Alternating 1 hand swing x 20
- Lunge walk with KB to other end
- Active recovery…hold KB overhead until all PAX have KB up
Circuit #3
- Clean and press 10R/10L
- Run to other end and back (roughly 100 yds.)
- Clean and press 10R/10L
- Active recovery…hold KB overhead until all PAX have KB up
Circuit #4 – 3 groups rotate thru the following
- 2 handed swings
- Tire carries length of field and back
- 2 handed swings
Circle up for Mary (all IC):
- KB side dips x 15 each side
- Dolly with KB above chest x 20
- LBC with KB x 20
- CCV x 10L/13R
- CCV x 3L
COT
Moleskin:
- So, Zip-a-dee showed up 20 min. early, then saw YHC setting up tires on the field…next thing you know, Zip-a-dee is speeding out of the parking lot. He did return though, turns out he was helping a buddy find us.
- The “pop quiz” burpees to start the workout were a crowd pleaser. PAX looked dazed and confused not starting with SSH.
- YHC originally had more tire work planned, but had to audible as there weren’t enough tires to go around. Back to the drawing board for next time.
- After stopping at 10 CCV on the left, YHC was quickly reminded that Hops normally goes to 13. Ask and you shall receive…count increased to 13 on the right. Of course that meant we had to go back and get 3 more on the left. Balance is good!
- With rising temps, it doesn’t take long before everyone is drenched in sweat. Hate to think ahead to what July/August will be like. Make sure you stay hydrated. #shedafewpounds
Announcements:
- F3Dads in Charlotte South. Stay tuned for details but events are being planned for dads and 2.0s (boys and girls) to get together for some physical activity and fellowship. Plan for Saturdays in June…details forthcoming.
- F3 recently started a workout at the Charlotte Rescue Mission and would now like to donate gear to the men there. If you have any gear (shirts, shorts, socks, shoes, gloves, etc.) to donate, please see Mall Cop. http://f3nation.com/2013/04/09/call-for-gear-donations-2/
- Death Valley – Wednesday
- HDHH Wednesday – 6 pm at Vintner Wine Market at Arboretum
- Devils Turn – Thursday – 5:15 for 6 milers, 5:30 for 4 milers
- Kevlar & Centurion – Friday
- CLT South convergence on Saturday, 4/27 – Many PAX will be DR for the mud run. Stonehenge, Area 51 and The Rock will combine at The Rock for launch at 0700. Run Stopper and Strange Brew will lead.
Fuzzy Math
Aye! On Saturday morning, 28 men leapt into the gloom to start their day with a downPAINment at Stonehenge. Among our group were several “doubledowners who headed over to The Rock for the second half of that workout after completing Stonehenge.. Strong work brothers! YHC had a #doubledown of sorts by completing the first half of Stonehenge and then running in the Charlotte Racefest half marathon. Header took the reigns at 0630 to make this possible. Spring must be here as the level of #CSAUP amongst the pax appears to be growing, Perhaps a reaction to pollen?
The Thang
COP
– SSH x 30
– Squats x 25
– LBC x 25
– LBC x 10
Half mile run to Premier Deck – stop inside lower level
– 10 Burpees on your own along the way
People’s Chair x 1:30
– Frankenstein arms, arms over head
Circle up for Pushorama (return to circle for each merkin variation)
– Merkins x 10
Run up to level 2 and back down
– Diamond Merkins x 10
– Merkins x 5
Run lap around lower level
People’s Chair x 2:00
– Left leg up x 30, right leg up x 30
Run up to level 2 and back down
– Jack Webb Ladder 1 merkin/4 overhead presses
Ladder up to 5/20, back down to 1/4, then 5/20 a final time
People’s Chair x 1:00
– Overhead arms x 30
Run up to level 2 and back down
Back in Circle
– Heels to Heaven/LBC Ladder 1HTH/4LBC…5/20…down to 3/12
Time cut short – time for Dolphin to hand reigns to Header
Half mile+ run down B’tyne Commons Road with 2 pain station stops
– Merkins x 25
– Burpees x 10
Hill Repeatorama
Round 1 – Sprint up and back down, Decline LBC x 25
Round 2 – Bear crawl up and run down, Derkins x 25
Round 3 – Partner up, wheel barrel up, run down
P1: Planks, P2: Decline Merkins x 25 (feet on P1 shoulders)
Flapjack
Round 4: Hop up hill, run down,Decline Mason Twists x 25
Round 5: Sprint up hill, run down, Burpees x 10
~Mile run back to launch point
COT
Moleskin
– Big welcome to FNGs Mike Raedy (Irish Cream) and Mike Prewitt (Chicken Wings). Hiope you guys enoyed your post and will be back for more.
– Very solid work by all of the pax. #Doubledowners is a new trend that hopefully will stay. #bestshapeofyourlife
– Tclaps to Header for stepping up the pain with his second half beatdown. Numerous reports of “fuzzy math” on his distance calculations.
– YHC tried to really bring it with the Jack Webbs and intended a solid 10/40 at the very end but alas was too worked to do it. “If you can’t do it, don’t Q it”. #smokedshulders
Announcements
– F3Nation 3.0 is live now. Tclaps to AP for all the work in getting this together.
– April 27, convergence at The Rock as many pax will be at the MudRun. Runstopper and Strange Brew are sure to put a beatdown together fo those not running to enjoy.
– F3Dads in Charlotte South. Stay tuned for details but an event is being planned for dads and 2.0s (boys and girls) to get together for some physical activity and fellowship. Details forthcoming. #qualitytime
– Remember to keep lifting each other up. If you haven’t seen a guy at a workout recently, check in and mke sure he is okay.
1040EZ
24 men gathered in the gloom for a tax-day downpainment.
The Thang
Jog around school
SSHX25
MerkinsX10
SquatsX40
MerkinsX10
SquatsX40
Run around school
Playground
– Pull UpsX10
-MerkinsX20
-DipsX25
Rinse and repeat playground stations for three cycles
People’s Chair
Lunge Walk
SquatsX40
Lunge Walk
300 Meter Race with 25 merkins at halfway point
300 Meter Race with 25 CDD at halfway point
3 minutes of Mary
Finish with merkins
Moleskin
YHC butchered the counting today… counting by two’s, ascending/descending counts, etc. In honor of April 15, we started the workout with “10-40s”, alternating between merkins and squats. The PAX must have filed their taxes early, because nobody got the joke.
Strong showing today by great crew of men.
Pain-o-Rama with a Burpee Chaser
The Thang
Nomadic Warm Up
- Pull ups x 10 @ playground
- Run to 1st post – SSH x 30
- Backward run to 2nd post – Imperial Walkers x 20
- Run to 3rd post – LBC x 30
- Karaoke left to 4th post – Mountain Climbers x 20
- Run to 5th post – Sister Mary Catherine x10 each leg
- Karaoke right to 6th post – Perfect Merkins x 10
Fireman’s Carry / Piggy Back 20 meters switch-o-rama and back x3
- Peoples Chair x3
- Balls to the wall with optional pushups for the final 10 secs x3
Trail Runs
Round 1 Trail Run
- Bear Crawl
- Burpees x10 (plank)
- crunches x20
- bicycles x20
Round 2 Trail Run
- Bear Crawl
- Burpees x10 (plank)
Jog to track for 5 sets of 20/10
- 20 squats & 10 CDD. Finish 100 squats; 50 CDD
- 20 LBC & 10 squat jumps. Finish 100 & 50
Mosey to playground for 5 sets 20/5
- 20 dips & 5 pull ups. Total 100 & 25 each.
- Plank when done. Right hand up, regular, left hand up, recover.
Mosey to parking for sprints, 2 groups.
- First place group awarded: 5, 1 -legged burpees each side.
- Second place group awarded: 10 burpees
- Rinse & repeat all doing 10 Merkins at the end.
5 MOM with a Burpee Chaser …why wouldn’t we
- Dolly x15 in cadence. (Hold em)
- Rosalita x15. (Hold em 6″)
- LBC X25
- Burpees x10
COT
Moleskin
- Great job by all PAX on a beautiful spring morning as we through the pain stations.
- Not sure how how the reward system was working on the sprints as the first group to finish was awarded with a tougher version of burpee chaser than the other group.
- Much wailing and gnashing of teeth about the lack of attention given to Mary was heard (Cottontail?) as the PAX mosied back to the parking lot for the final COP so Crab Cake delivered
- missing the name of one PAX. Got the face and T-Shirt (Always think of you as “Army 10 Miler”. sound off and be recognized.
Announcements:
- April 27th Workout will be Convergence at the Rock 7:00
- Keep Cottontail’s daughter in your prayers as she continues to fight some health issues.
Byron’s Birthday Bash
13 (maybe 14) storm-chasers gathered at Centurion after fireworks in the sky to celebrate Byron’s 40th birthday F3-style.
The Thang
Mosey to back parking lot for COP (Circle Of Party):
- 40 SSH
- 40 IW
- 40 Squats
- 40 Parker Peters
Mosey to picnic area for Ladder Party:
- Dips
- Derkins
- Stepups
- 2/4/6/8/8/6/4/2 = 40 of each
Mosey to front entrance for Wall Party:
- 40 sec. People’s Chair with 40 Air Presses
- 40 sec. BTW
- 40 sec. People’s Chair with 40 Air Presses
Mosey to the practice field, Crabwalk down hill for the 4-Legged Starfish Of Death Party. 4 groups begin at center, sprint 40 yards out, each team down a different leg, 10 reps of stated exercise, sprint 40 yards back to center for 5 merkins. 4 rounds, 40 of each exercise:
- 10 Jump Squats
- 10 SMCs
- 10 SSH
- 10 Burpees
- 5 Merkins at center (regular, staggered, diamond, wide-arm, one leg, no leg)
Mosey to lower parking lot for 3MOP (3 Minutes Of Party):
- 40 Dollys
- 40 sec. 6 inch hold-em-ups
COT
Moleskin
Jason Rhymer, known to F3 as Byron, has unselfishly contributed so much to the men of F3 (and to so many other people and places, not to mention my own family); so I wanted to celebrate his big day in quintessential F3 style — delivering a beatdown he’d be proud of. Thanks to all you men who posted today and gutted it out, especially the 3 FNGs. Doing 40 of *any* F3 exercise is tough. Kudos to you, and Happy Birthday to Byron, and thanks to Escargot for letting me Q today.
The 4-Legged Starfish Of Death Party was a little too ambitious time-wise so YHC called an audible about three-quarters of the way in to leave time for Mary and COT and get out on time. The bad news is we didn’t get to complete all 40 of all the exercises. The good news is Byron is now 30. #starfishtimemachine
“What’s a no-legged merkin?” “No clue. Come up with something.”
I’m pretty sure Haggis posted. I seem to remember him moseying with me and Strange Brew to the COP and later telling me he had hoped I would have called for 40 merkins too. Pretty sure we did People’s Chair side-by-side as well. By the end of the workout, I counted only 13 men, and he was not present on my digital name-o-rama recording. #phantomscot
The front entrance has a lot of half-wall area great for people’s chair, but not a lot of full-wall area good for handstands. Hence pax were instructed to buddy up with each other for Balls To The Wall if they couldn’t find any available space. #confusedlooks
There were a lot of new-to-me faces in the group but the chatter was low and the effort was high, so to me everyone clocked in with strong, strong work. I need to make it over to Governator sometime; they sent several oxen over to run roughshod over Centurion land.
As for the new guys, welcome Cane, Mermaid and Alma Mater. “Cane” is a University of Florida graduate but “Gator” was already taken — at least we didn’t go with the full Hurricane. “Mermaid” is a lifelong swimmer. We were stumped for a few moments until Mermaid told us what his parents used to call him in high school — something like “fast, cute and sexy little otter” — “Mermaid” for the win. “Alma Mater” is a graduate of Charlotte Catholic High School and “Cougar” was already taken — War Daddy strong and our second Latin F3 nickname in a single week. Who keeps letting the nerds Q the workouts?
Strong work, men. See you next time.
Dora out.
A Dry Run for the Mud Run
The SF was planted then uprooted and carried to McAlpine Elementary as 35 hearty souls ventured away from The Rock for some MudRun prep work.
The Thang:
MallCop planned a morning of prep work for the MudRun, and did not disappoint.
1 mile run from The Rock to McAlpine Elementary School. Plank while wait for pax to regroup.
Mud Run Circuit:
Plank Walk down rails
25 ft Run to playground equipment for 7 pull ups.
Run to Starfish playground equipment to jump up and climb over all 4 arms.
Head out to run track stopping half way for 20 burpees.
Continue running track around to lower basketball court for 20 Carolina Dry Docks.
Run up over hill and back around to start over at the handrails.
4 of these circuits in total.
Mary led by Hops.
1 mile run back to The Rock campus at Calvary.
All total – the pax covered 3.75 miles = legit.
MallCop started us with Peter Parkers and then handed over to Hops and TR for 8 MoM and Stretching.
Moleskine:
Great to have 9 doubledowners join us from Stonehenge. A rare day at The Rock with no FNGs, but good turnout nonetheless with a couple 2.0’s. We have a great group of guys showing up week in and week out with coffeeteria and 2nd F going strong too!
A good test administered by MallCop. Area51 will be strongly represented in the MudRun in 2 weeks!
Nice prayer to close by Barqs!
Good work men. Great to see Ray Charles’ knee rehab coming along – great to have you back. And Joker is back for sure – T-claps for that.
YHC is proud to be counted amongst all of you. Aye!
Announcements:
3rd F Workout launching Friday, May 10th at Chic-Fil-A Arboretum at 0630 immediately following Centurion and Kevlar. Bulldog and StoneCold as QICs. Will start with the book – True Measure of a Man by R.E. Simmons.
Area51 Convergence at The Rock – Saturday, April 27th at 0700 for those not doing MudRun. Strange Brew and Runstopper are QICs.
Keep EH’ing your friends, neighbors and co-workers. The bigger the pax, the stronger we all are.