Monthly Archive May 2013

No, not that again!

24 men jumped out of the fartsack for lots of running and miscellaneous fun.

The Thang
COP- SSH, IW, Slow Squats, Peter Parker, Parker Peters

Mosey to Ring Road entrance
Catch Me If You Can 1: Partner 1 runs, Partner 2- 5 burpees then catches Partner 1. Flapjack – one LONG lap of the Ring Road

She Hate Me 1 – Merkins x 15, Squats x 20, LBC x 20 for 6 minutes

Catch Me If You Can 2: Find a new partner. Same as above but with Merkins x 10

She Hate Me 2 – Merkins x 10, Skater Lunges x 20, Dolly x 20 for 5 mins

Shortened Jacobs Ladder. Run up hill do 5 burps, back down for 1 squat; up for 4 burpees, etc

3MOM

Moleskin

Not much #Mumblechatter amongst the Pax particularly during each round of She Hate Me.
Welcome, Graceland, to F3. There was much debate over this Brother’s name since he hails from the King’s town of Tupelo. Finally settled on Graceland. Look forward to seeing you back out in the Gloom.
The idea to change partners for Round 2 of Catch Me If You Can came from Tiger Rag. YHC thought he was suggesting that as a way to build a little 2nd F into the workout – by getting to know another member of the Pax. It turned out, however, TR suggested just so he could partner up with Bulldog for Round 2. #ManCrush
Speaking of Bulldog, he was driving his wife’s car sporting (this is no lie) her license plate that says: ILUVABRIT
Bulldog, if that plate ever goes missing, you might want to check the back of TR’s SUV. I’m just sayin’

Smoked Sholuders and Arms for BREAKFAST

16 hearty souls assembled at CCHS for a little #shoulderandarmbrutality

Jog it around to the side parking lot for a little warm up. 

In cadence:

  • Merkins x 25
  • SSH x 30
  • Diamond Merkins x 10
  • Imperial Walker x 25
  • Wide Merkins x 10
  • LBC x 30
  • Narrow Merkins x 10

Jog it around near football field side road:

Partner up for some catch me if you can: 

  • x reps as partner takes off @3/4 speed.  chase, tag and pass as partner completes x reps and gives chase.  full loop. PLANK it up, REPEAT
  • Round 1: 5 Burpees
  • Round 2: 10 Burpees
  • Round 3: 5 Burpees

Jog it to street, to the Pit (lower football practice field).  Detour to office building to check out brick wall for Peoples Chair:

  • Peoples Chair, Alternating Leg Raise 6 inches – Keep arms raised
  • Twinkle Toes (raise heels support self with toes)
  • Hold 2 minutes

Proceed to Pit… CRAP, ITS Closed due to fertilizing… change in plan:-)

Jog it around to opposite parking lot:  Keep Partner

  • Wheel Barrow to first light
  • Switch Partner
  • Wheel Barrow to Second light 

REPEAT

  • Wheel Barrow to second light
  • Switch Partner
  • Wheel Barrow to first light 
  • Runstopper makes audible call to change due to the partner he chose was over 120 lbs. (sorry crab cakes)

Mosy to the Administrative Buildling/ Entrance at CCHS

count off to 4

  • 1’s – Wall Walk side of building (50 ft)
  • 2’s- Bear Crawl up handicap ramp (75 ft)
  • 3’s – Wall Mountain Climbers x20
  • 4’s – Crab Walk to stairs (75 ft)

REPEAT 2x

Jog it around to opposite parking lot near cars for a little Mary in cadence

  • Flutters x 20
  • Rosalita x 20
  • Protractor

Naked Moleskin:

T-claps to Crab Cakes for an outstanding chase today… also I would like to personally thank Philmont for trying to buy my affection by offering me a freakin’ dime he found while doing burpees as a bribe to stop the beat-down. Philmont, takes a whole lot of dimes to bribe the runstopper. just sayin’

Not sure what was up with Package today, he must have felt we were going to be on the news today, because he went topless during the wall-walk and for our 4 minutes of Mary.  

Also, I would not be a good Q if I didn’t call out the effort by Beacon, he gave it his all this morning. But, this guy and King James called me and they would like their headband back!  gREAT HEADBAND King James

 

 

 

 

 

aye- Runstopper out

 

PRE BLAST: F3 DADS

Beginning Saturday 6/1 and every Saturday in June bring your children (sons or daughters) to Colonel Beatty Park for a F3 workout.  We will go from 9am – 10am rain or shine. 

As you enter the park off of Weddington Road go to the softball fields which will be the first right you come to and look for the shovel flag!

If your 2.0 can run – they can come! 

For any specific questions you can email Header at jonathan.rebsamen@charlottefbc.org

Again??!!

23 pax at Hydra this morning including 1 FNG and a couple of guys from Metro set out for a non-stop 45 minute downPAINment.

The Thang:

Run to field for warm up:

-SSH x 20

-Imperial walkers x 20

-Merkin pyramid to 10 and back down, holding at plank position for 5 seconds at each step up. Wake up!

-The Shore shoulders: Arm circles in squat position. 

-Circut work.  4 stations at opposite ends of the large field with a different exercise at each station: pull ups x 10 , Mary Catharine’s x 15, diamond merkins x 15, and jump squats x 15.  After completing a station run back to center of field and complete 10 burpees then run to next station. Clockwise, cycle through each station and back to center each time for burpees . 

-6 MOM

     -Protractor

     -Dolly x 20

     -Rosalita x 20

     -Bicycle x 20

-Relay race: 4 teams x 2 heats.  Sprint length of field and back then tag next teammate.

-Jog back to parking lot for 3 minutes of plank-o-rama

Moleskin:

-There was a bit of confusion during the circuit course as YHC did not tell the pax how many cycles to complete.  South Charlotte’s very own “Speed Demon” Joker was first to complete one cycle of 4 stations and asked after completing his 4th set of 10 burpees “Are we done?”  YHC,  “no…go again”.  Once the pax started completing the second cycle someone asked again “Are we finished?”  YHC, “no”.  Response from pax… “again?!” YHC, “yep”.  This conversation played out a couple more times while we ran the course for 30 minutes. (Audible was called after 25 minutes to change burpees to LBC’s).

-It was great having some Metro pax join us; Nibbler and  Ben Franklin, as well as Philmont.  Hope you guys can make it back down South again soon.

-Nibbler gave Zipadee a run for his money this morning as far a chatter, and The NIbbler won hands down.  Not sure if Zipadee stopped talking or if Nibbler just drowned him out.  Thanks for the fresh commentary!  The Metro guys also eh’d FNG Chris H. and nicknamed him “Zima” (good one!).

-Did anyone else other than YHC swallow a bug this morning?

-T-claps to the  #13heavyseas crowd.  Everyone posted this morning except for Stagecoach…he must be nursing an injury!

Announcements:

-3rd F meeting tomorrow at Chick Fil A at the Arboretum after Kevlar.

-Summer Pool Party at Candlewyck June 8th 6-9pm.  RSVP to Bugeater’s evite sent out earlier this week.

-F3 Dads kicks off this Saturday  June 1st at Francis Beatty Park 9-10am.  Will take place every Saturday in June.

-New Monday workout DMZ launches this Monday at Carmel Road Neighborhood Park (Carmel and Colony just past Church of Charlotte).

 

Preblast: GORUCK #GoodLivin Training

Men of GORUCK:

Cadre Durango will be leading team training tomorrow morning:

“0445 on Friday. Be ready for some #shortshortsandactionsports. Rucks should be fully loaded and prepare to get wet.”

All are welcome: 6/21 GRC Wilmington, 7/6 Light, 8/2 GRC F3 Custom, and anyone else who thinks they can hang.

We launch from gravel lot directly across from the entrance to Freedom off East Blvd. Rucks up at 0445, COT by 0630. Coupons have been collected and stashed so be prepared.

Don’t have a ruck yet? NO EXCUSE. Throw some bricks in your 2.0’s Hello Kitty Jansport and get at it.

Don’t have any bricks? Seriously, where have you been.

Bring towels because we will get wet (don’t carry them in your ruck). This will be a good opportunity to test your gear when it gets wet (socks, shoes, trousers, etc).

Also bring:
– Ruck, fully loaded (or half loaded if your M needs to borrow it after)
– Gloves
– Headlamp (if you have it)
– Cover (hat)
– Water
– Solid shoes (think cushion, not minimalist)
– Your Mental “A-Game”

Here are a couple good posts on the website that will help you prepare, both mentally and physically.

http://f3nation.com/2013/02/07/goruck-challenge-kit/#comments
http://f3nation.com/2013/01/31/secure-that-goose/
http://f3nation.com/2012/12/04/i-just-signed-up-for-the-goruck-challenge-now-what-do-i-do-your-goruck-faqs-answered/

Brickyard 1000

The shovel flag was planted, and 28 PAX took off into the gloom at Death Valley.

WARMUP:

  • Short jog around the parking lot
  • Stop by Stagecoach’s truck for a surprise – Everyone grab a brick
  • Hold brick above head and jog to the track plus ½ lap

COP:

  • SSH brick in right hand x 15
  • SSH brick in left hand x 15
  • Seal Jacks brick in right hand x 15
  • Seal Jacks brick in left hand x 15
  • Mountain Climbers (hands on brick) x 30

Mosey to the end zone and get in groups of 4. 

1 pax runs 200 yds with the brick while other 3 pax perform following exercises.  Plank when all 4 have completed the round. 

  • Round 1 – Merkins with the brick
  • Round 2 – Squats (hold brick straight out in front)
  • Round 3 – Turkish get-ups with the brick
  • Round 4 – Brick burpees

Mary

  • Dolly (brick presses optional) x 20
  • Flutter (brick presses optional) x 15
  • LBC with the brick x 20

Mosey back to the end zone. Find your group of 4 guys for staggered sprints.

  • Pax 1 starts and next man starts when the man in front of you hits the 25 yd line
  • When the last man crosses goal line, repeat
  • 200 yds total

Little baby jog to the hill

  • Group 1 – Diamond merkin ladder (up to 5)
  • Group 2 – LBCs until group 1 finishes
  • Flapjacks

Run up the hill 1 last time and gather for COT.

Moleskin:

  • YHC heard lots of grumbling from the pax as I opened the tailgate to reveal the bricks.  #verysneaky
  • Just be glad it didn’t rain last night.  #bricksabsorbwater
  • Strong work by all this morning, especially 13 yr old UPS who turned down a smaller brick paver in favor of the big brick. #nowthatslogistics
  • Lots of running today, therefore lots of O2 deprivation
  • Great to see some new faces.  Keep coming out guys.

Announcements:

  • HDHH tonight – 6 pm at Vintner Wine Market.
  • 3rd F workouts:
    • Yardstick – Southpark Panara Bread; Thursdays at 0630; see Hops with questions
    • Compass (True Measure of a Man book study) – Chick-fil-a Arbotetum; Fridays at 0630; see Stone Cold or Bulldog with questions
  • F3 Dads starts this Saturday, June 1, at Colonel Francis Beatty Park 0900-1000.  Bring your sons and daughters!
  • June 8, 6-9 PM – Pool party at Candlewyck pool.  See weekly email for details.
  • New Monday workout (DMZ) at Carmel Middle School starts 6/3.

[Clever Title Here]

————-Posted by Tiger Rag on behalf of Might Mite———————————-

15 brave men showed up to the to The Maul for a rookie Q’s first downPAINment.

The Thang:

 Short jog to the parking lot next to Firebirds for the warmup.

  •  SSH X 19….(rookie Q got excited and finished at 19 instead of 25)
  • Shoulder Slappers X 20 (a little gift from Cadre Ben at the Raleigh GoRuck)
  • Imperial Walkers X 25
  • Mountain Climbers X 25

 Jog over to the fountain for:

  •  11’s: Jump Up/Dip ladder.  Plank when finished.

 Jog behind Jersey Mike’s and find a buddy for Partner Carry.

  •  Partner 1 carries for 30 yards to the first speed bump.
  • Both partners: Merkins X 10
  • Partner 2 carries for 30 yards to the next speed bump.
  • Both partners: Merkins X 10.
  • Repeato X 3.   Plank

Now on the other side of target, Pax circles up for Jack Webb

  •  Merkkin/shoulder press:  Up to 5 and back down
  • Squat and high knee jump:  Up to 3 and back down

 Jog back to the loading dock

  • Lunge walk 30 yds to first speed bump
  • Bear crawl 30 yds to next speed bump
  • Crab walk 30 yds to next speed bump
  • Repeato

 Jog behind the movie theater, find a spot on the wall

  •  Verkins(hand stand pushups) X 10
  • People’s Chair for 30 seconds
  • Repeato

 Jog back to the starting point for some Mary

  •  LBC’s X 25
  • Flutter X 25
  • Rosalita X 25
  • 1 Minute of Protractor led by Haggis 

Moleskin:

  • Runstopper wanted to go through the Wendy’s drive thru on the way to the fountain.  If we ever have breakfast during one of my Q’s, it’s going to be at Chik Fil A.
  • After completing the GoRuck over the weekend the most difficult exercise for me this morning was the lunge walk of all things.  Who would have thought?
  • The gal in the bread truck said, “There goes all those men exercising again!”.  Being in the middle of a bear crawl, all I could muster was a “Good morning, ma’am.”.
  • Thanks to everyone for allowing me the opportunity to do this.  Hopefully we’ll try it again sometime soon.

Announcements (from TR):

  • Devil’s Turn:   NEW LOCATION TOMORROW.  You’ll meet at the green way entrance at Rea and Bevington (near Trader Joe’s and Starbucks).  Time and format are the same.  Since The Shore has traded his running shoes in for a spandex Clif Bar unitard, I’ll go ahead and write the backblast for it:  “We ran that way for 2 or 3 miles.  Then ran back.  Something funny may have happened, too.”
  • Hydra on at 0530 tomorrow.  Meet at Food Lion and run in.  Someone will tweet about that nonsense later.  It’s about to get Untapped up in there.
  • Day Zero Saturday:  Go to McAlpine Elementary for Day Zero, 0700 to 0800.  Purple Haze is on Q.  Nicest turf in town.
  • F3/Dads – A51 Remix  Saturday 0900 – 1000 at Beatty Park.  All ages and genders welcome.  Header on Q.  Be on the lookout for the preblast regarding meeting place.
  • DMZ:  New A51 workout starting Monday June 3, 0530 – 0615.  Meet at Carmel Park on Carmel Rd.  Skywalker and Hops on Q.
  • HDHH at Vintner’s Wine Market at Arboretum, 1800-1930.  Meet at Food Lion and run in.

Chutes and Ladder – Forget the Chutes

VSF planted and we launched @ 5:30am with a ready PAX posting up after a Holiday Weekend.  Impressive.

The Thang:

Short jog through the turn-a-round to the lot near Duckworths for a brief warm-up in cadence (or as close as Puppy Luv could get on his first at bat – need some serious practice on the 1/2/3 thing):

Imperial Walkers X 27

Shoe Stretches X 22

Merkins X 18

Jumping Squats X 18

Gentle jog toward the Field of the Bulls with a lunge walk at the halfway mark.

Chutes & Ladders at the Field – -minus the Chutes:

Jack Web ladder

LBC/Burpee ladder

Flutter/Dolly ladder

Quick jog over to the BAE lot for a Two Team suicide stopover: ½ lot first round, then full lot to finish

Curb Hops X 25 in your own time

Next stop on the tour:  Hill of Pain

Hill Work:

Hill/Burpee ladder up to 11 – -check that, up to 7 once my Q-Mentor Haggis asked after 3 rounds if “11 was Enough”.  Your Q needs to tighten up on his ask of the PAX, especially since he is in there panting with you all.

Plank Up at the finish with an audible from Mic Check to go right-up, left-up.  Appreciate the add Brother.

Time check from Haggis with a shout out of “11 minutes to go” – don’t blame him for having serious doubts about how this deal was going to close up.

Gather our group for visit to Bunny Hop the stairs up/down.

Fast pace Indian Run back to BaseCamp with a quick visit to Rosalita for 17X on the way

Land on the deck with 1 minute to spare – Merkins on your own until all the Men are back together.

Moleskin:

– Roll Call – Welcome our FNG “The Donald”.

– Great first lead from Puppy Love.  Keeping the PAX on their toes with a mix of different exercises and interesting counting techniques.

– Nice to see more of the PAX stepping up for Q duty including Fireman Ed coming up at the Rock!  Awesome!!!

20 Seconds is Easy…

19 showed up for a post Memorial Day celebration at Skunkworks…and the clock did not disappoint.

Warmup: SSH, Imperial Walkers

Century Set: 50 jump squats, 50 burpees on your own

Rack and carry KB to parking lot

Run the parking lot alternating between 70% and 100%  effort…(I think I dropped to 50% by end of lap)

Tabata Time, 20 seconds on, 10 seconds off, 6x of each
–          Two-handed swings / merkins
–          Upright row / LBCs
–          Goblin squats / burpees (crowd pleaser)

Circuit Breaker x3
–          10 goblin squats
–          Bear crawl to first median
–          20 mountain climbers
–          Sprint to top of hill
–          10 merkins: left hand stagger (1st lap), right hand stagger (2nd lap), wide arm (3rd lap)

Lunge walk with KB, run it in to flagpole

Moleskin:
Small group today following the long weekend, fairly quiet chatter even from Zip-A-Dee. Apologies for the lack of creativity, went with the Tabata pain due to a lack of planning time on Monday. 20 seconds of anything is easy…right?

— Harley

The Pacesetter

 7 brave early risers gathered this morning for Fast Twitch – to be put to the test while enjoying one of the few pre-dawn days we have left before the sweltering summer heat set in next month. 

 The Thang:

 Warm-up and COP:

  • ¼ mile jog around the track
  • 26 SSH
  • 20 IWs
  • 20 MCs
  • 10 Merkins
  • 20 Squats

 The Pacesetter:

  • 1 Mile Run around track – timed
  • 10 burpees
  • ¼ mile walk cool-down

 Mosey to baseball bleachers for…

 The Ramp-Down Circuit:

  • Lap run up stairs and around baseball field back to bleachers (~1/4 mile)  (x 5)
  • 3 stations along route
    • Squats (x20, 15, 10, 5)
    • SMCs (x20, 15, 10, 5)
    • Dips (x20, 15, 10, 5)
    • Last mile pure sprint, no stations

 Sprint back to parking lot for COT

 Moleskin:

Just to ensure the PAX were all awake before the pacesetter, they were treated to skip counting by the rookie Q who apparently needs a refresher in counting from his preschooler.   Once sufficiently disoriented, all the PAX got an opportunity to set their baseline 1-miler pace:

  • Turkey Leg  6:32
  • Rock Thrill  7:30
  • Badlands  9:40
  • Flyboy  7:30
  • Custer  9:30
  • Skywalker 7:10
  • Joker 5:55*

 Joker doesn’t just get a * for being the fastest, but also a note for the record books that there was some irregularity in the timing – something about his watch not accounting for him running in the outside lanes so he needed an “adjustment?” to the time – then he apparently forgot about his burpees till the end. 

Anyway, great effort by all today.   One FNG this morning and luckily for him he howls from South Dakota enabling him to snatch a proud “Badlands” handle.   Terrific work by all!