Monthly Archive June 2013

Northface Pain, Sprinklers Rain at the Rock

26 PAX, including 3 FNG’s, came out to face high humidity for a Saturday morning downPAINment at the Rock with guest QIC’s Bugeater and Stagecoach. Congratulations to the 7 PAX that came out for pre-Rock weight training with Strange Brew.

The Thang

Bugeater Q

Run down to the soccer fields (100 yards)

Warm Up COP

  • SSH x 25
  • IW x 25
  • Wide Arm Merkins x 20
  • Rockhoppers x 15
  • Diamond Merkins x 10

Northface

Indian Run soccer fields to Northface (.25 mile)

Partner Up for hill work

Partner A Burpees/Partner B runs up hill 5 merkins & come back down – flapjack x 3

Indian Run Northface back to soccer fields (.25 mile)

Sprint/Hill Work

Two Rounds of Sprint/Hill work at soccer fields:

  • sprint 40 yards to top of hill
  • Carolina Dry Docks x 20
  • sprint 40 yards back to start
  • Burpees x 10
  • Rinse & Repeat

Stagecoach Q

Pavilion Circuit

  • Dips x 20
  • Step ups x 20
  • Derkins x 20
  • Complete 3 rounds

Volleyball sand

  • Bear crawl
  • Crab walk
  • Wounded bear crawl x 2 (R/L)

MOM

  • Dolly x 20
  • Heels to Heaven x 20
  • Partner leg throws x 10 R/C/L
  • Partner old school sit-ups and planks – As many as you      can 45 sec. each
  • LBC x 20

Hill Work

  • Parter 1 runs up hill 2x while partner 2 performs exercise.  Keep switching until you reach total as a team
  • 100 Merkins
  • 100 Flutter (100 each leg)

Relay Race

  • Can’t help but notice that the sprinklers have been on the same field for the entire workout.  That would be a nice way to cool off!
  • 3 teams, approx. 100 yards each person
  • Thru the sprinklers!

Moleskin

Strong showing by the PAX today! The air was heavy, the sweat was pouring, and when pushed to limits, the PAX broke through. Nice Work and way to keep pounding.  There was a lot of motion in this full hour and the early Northface  battle got some rumblings and mumblings going. The chatter was cutdown  when pax began their Northface ascent and was replaced with gasps for air.

Great family showing with many 2.0’s and welcome to 3 FNG’s. FNG’s  were branded Slurpee (son of Big Gulp), Worm (enjoys vacations in Mexico and favors the tequila), and Loogie (uh, last name is Spitz – duh?) but some elders have stepped in and a rename of Loogie is in process.  Since he is an avid craft brewer the current trend is #corona, #coronalight, or a late-breaking possibility of #Phlegm. Welcome to the fun FNG’s and keep coming back. Great first F3 workout.

The grand finale with the sprinkler relays was a big hit and a fun way to finish off this pain handout. Nice idea Stagecoach!

Announcements-

  • Today is the Final F3 Dads day at Col. Francis Beatty Park from 9-10 AM (soccer, kickball, football)
  • July 4th convergence work out 7-8 AM at South Charlotte Middle School
  • Canada Day Base Camp on Monday – Strange Brew invites all to an unfriendly workout with a guest appearance by someone named Jack
  • Go Ruck Lite July 6th 7 AM. 4-5 hour beat down.  – contact Dora if interested
  • Prayers to Furley as he recovers from his stroke – keep fighting brother so we can see you back out in the gloom

F3 Dads

What a terrific time we had with our 2.0s at the final F3 Dads of the summer!  We kicked off the fun at 0900 at Beatty Park. 

COP – SSH X 20, IW X 15, squats X 10, squats with your 2.0 on your shoulders X 5, burpees X 5

Mosey down to playground and did circuit training. Station one was 10 step ups, station two was 10 declined merkins, station three was 5 pullups or a 10 second arm hang

Mosey over to hill – 2.0’s ran up hill and did 3 burpees while Dads were doing merkins, when 2.0’s got back down we flapjacked.  Rinse and repeat 3 times.

Mosey up to softball fields where we had a kickball field, soccer field, and football field set up.  Split the 2.0’s into age appropriate teams and played games.  We switched games every 12 minutes so each 2.0 got to play all three sports. 

Below are some pics Bugeater took of our morning.  Thanks Bugeater!  Enjoy!  Thanks for your support with F3 Dads – we had great fun and all of the 2.0’s loved spending time with their Dads!  Psalms 127:3 says that our children are a gift from the Lord!

Big Chested Relay Day

23 men showed up for humid Day Zero beat down. 23 finished probably a couple pounds lighter. #quiltfreebeer  #yourwelcome

The Thang

Spackler Q

  • Run down to the fields -backwards run, side runs, forward, sideways you know the deal
  • Warm Up
  • 20 SSH
  • 5- one leg burpee
  • Arm Rotation- 1min
  • 5- one leg burpee

COP- partner up for Bama Circuit

  • P1-20 merkiins
  • P2- squats until P1 finishes
  • Flap Jack all the way down to 1 merkin
  • Merkin total 218

Mosey to the end of the field for 100 yard gassers- plank at the end and then do exercises

  • 20 merkins
  • 20 squats
  • 20 Carolina Dry Docks
  • 20 Dollys
  • 10 Diamond Merkins

Radar Q

Gather at the end of the field and group up in threes and each team gets a sandbag. (Ruckers did not seem pleased)

  • 35lb Sandbag Relays around the track
  • P1 runs with bag to P2, P2 runs with it to P3
  • While waiting for hand off of sand bags, Pax did jump squats the first time around and switched to burpees the next two
  • We did this three times around the track. It took a while

All Pax gather to cheer on the final leg.

Line up for some more gassers- Stay in relay groups

  • While P1 sprints out 75 yards and back with sandbags. Other partners start burpee broad jumps in the same direction
  • When P1 gets back to other partners he hands off the bag and continues burpee broad jumps with the rest of the team. This goes on until your team gets to the end of the 75 yards

Turn around and go back the other way with a different exercise

  • P1 does squats with  bag throw down the field.
  • Other partners sprint 75 yards and back to bag thrower. Switch and so on. Back and forth

Turn around for another round-

  • P1 does sandbag shoulder presses (this turned into Alternating shoulder press squats)
  • Other partners sprint 75 yrds and back. Switch out. Back and forth until all do should press.

Mosey up to parking lot for Mary

  • 11 Flutters
  • 1 min of ski abs

Moleskin

We had a great crew out today. It was good to see some new faces. Hopefully you all make it back out. Props to Baracus and 49er for running in from The Rock. Funny I haven’t seen anyone running from Day Zero over there. Weird. Mighty Mite also showed up early to get in a mile on the track

Spackler did not waste time getting to it. Warm up was short and sweet and then we started working our chest. Not much chatter during this. Pretty sure 49er and Haze were using a different counting system as they finished when most PAX were at 11 on the countdown.

Congrats to Chipotle, Mighty Mite and one other (comment to be recognized) for winning the relay. Chipotle finished strong for the victory. This was not easy.

YHC was sure when he called squats with bag throws  all his precious bags would be destroyed. All but one made it. I should never doubt my craftsmanship. I should note that the one that busted was in Dora’s possession for the last 10 days. He showed up with it having some questionable tape on it. As they say, when you want something done right….

Semi-Gloss went Donkey Kong on us and got out of his shirt half way through. Much smoother skin than DK though. Not to be out done Hoff stripped down to a sweat soaked, stretched out tank at the end. Hoff also hard committed to doing Go Ruck. He will now have to trade in his weighted fishing vest for a Ruck. Purple Haze is considering so Ruckers get in his ear.

Coffeteria note- Hops showed up with his 2.0 looking very clean. He said he didn’t post because he was going on vacation today. He wasn’t on vacation, just leaving for it later today. His 2.0 told him they should not have showed up. Sometimes children can be so wise.

Announcements-

  • BMX rally at Colonel Beatty Park on Sunday- Beach Cruisers welcome too. Get with Tiger Rag
  • July 4th convergence work out. South Charlotte Middle
  • Go Ruck Lite July 6th. See Go Ruck sponsored Dora in you are interested

 

 

 

 

 

 

 

 

 

 

Quick lap around the school

23 of the faithful showed up at Area 51 for a muggy beatdown before the day began.  Stretched, hydrated and ready – the clock struck 7 and the fun started.

The Thang:

SSH x 20

IW x 20

MC x 20

squats x 20

LBC x 20

Merkin x 10

5 berpies

4 corners of pain: x 3

run to each light post for 25 squats, merkins then Spartan Berpies – only 20 berpies per station (you’re welcome!)

Peoples chair 1 min

mosey around school for pushorama

wide arm x 8

diamond x 8

regular x 8

mosey to back of school

peter parker x 10

mosey to track for 11’s of berpies and LBC’s

mosey back to front of school – jump the rock (optional)

peoples chair 1 min

10 pullups

20 merkins

30 squats

40 dips

Rock pile

run 50 with rock, drop it, backward run 50.  run back grab your rock and run another 50

repeato – backward run with rock foreward run there and back, pick back up rock and run to finish

circle up with rock

stager arm merkiins with rock – 8 right hand, 8 left hand

diamond rock merkins x 8

mason twist with rock x 10 – OUCH

5 diamond rock merkin berpies- then ditch your rock

mosy to parking for mary

flutter x 20

lbc x 20

roas lita x 20

bicycle x 15

5 berpies – done.

Moleskin:

Strong work by the PAX.  many moments of silence as we touched out a good bit of running between the drills but the group stayed tight (per Zip a Dee’s command of course).  Dennis the Menac and Keuchly, both 2.0’s, showed some good skills trying to knock eachother off the blance beam while we all suffered, not sure that was an excersize but it looked fun.  Boomer once again waves the War daddy flag showing everyone how to get it done at 62 – t claps.  Ocho Cinco holds the title for the fastest man on the planet, or at least at Area 51 this morning – #cheetah.  Good represenation at Coffeteria for some 2nd F.  Thanks for the commraderie, everyone – glad to share the monring with you all.

Announcements:

There will be no Area 51 workout on July 13.  There will be a convergence at Sun Valley High School in Indian Trail to kick off the new location and get a good old fashion beat down by Counter Top and Zip a Dee.  Be on the lookout for more details.

July 4th convergence at 7am at South Charlotte middle school at 7am.  Get  a good burn before you burn your hot dogs later in the day.

July 13 is the PIG PICKIN” BABY!!!  RSVP ASAP!!!  A DJ, BBQ, kickball, side dishes, BYOB, bring a side dish, YHC is the official GARBAGE MAN, this will be a GREAT EVENT, if your in town YOU WILL WANT TO BE THERE, please RSVP ASAP – I can’t think of anything else to CAPITALIZE,  Hope to see you there.

Lake Norman Excursion is the morning of July 13th.  Options of 25, 60 or 100 mile bike ride and a 5k run to start before you ride.  Taking place at Lowes HQ in Mooresville.  This is not an F3 sanctioned event but Burgundy is working it and we want to share the news in case anyone is up for the fun.

That’s it – Peace out.

Road Trip

Thirty one flavors of pax came to the new site for some old-fashioned pain.

Mosey to the Barnes & Noble parking lot for a nod toward a warm up.  Approx. 1/4 mile.

  • Mountain climbers x 20
  • Stop motion merkins x10 (hold 6″ or plank until Q calls for move to other)
  • IW x 25

Mosey to bottom of hill on Windbluff Rd in Raintree.  Take scenic route.  [Note to self: 6 ft fence not visible in Google maps.]  Aprrox. 3/4 mile.

  • Jacob’s Ladder (Modified) x 5.  2n burpees at top.
  • Don’t have elevation gain and loss but it it was about 150 yds long and plenty steep.
  • Pax related to Erasmus B. Dragon encouraged to audible to 3x ascent.

Mosey to the chocolate pond behind Vintner’s.  Approx 3/4 mile.

  • Plank-O-Rama
  • Dips on benches x 20

Mosey back to base, pick your plate(s).  Approx 1/4 mile.

  • Hairburner stations.  Pax 1 on plate x 40 yards; Pax 2, 3, 4 do two abs and a leg exercise while waiting.  Dealer’s choice until all pax have been on plate 3x.
  • Inchworm stations:  Rotate through plate I-worms x 10 yards until all pax hit them twice.  Various exercises and lounging about while waiting.  You know who you are.

COT

MOLESKIN

  • Skywalker’s bad back left the Q up for grabs.  Since we ran out of time last week before getting to hairburners, it was only appropriate that we finished the work week on the right note this time around.
  • The original plan was to attack the hills on Providence between between the fire station and Latin but I was concerned we’d have time for nothing else.  Hence the last minute change to the hill on Windbluff, a favorite on my usual running route.  Similar in length and steepness to Mega Tool behind Freedom.  In other words, a great place for a Jacob’s ladder.
  • With the rapidly swelling pax numbers there’s no choice but to bring out hairburners every few weeks to make sure all get a nose full of the sweet aromas.  You never know when I’ll open the hatch…Fear the Hatch.
  • Snakebite expressed his appreciation of the quick mosey with something to the tune of, “If I wanted to run by myself, I’d….[unintelligible, Q lost interest]”  Thought I didn’t make out the rest of his compliment, upon reflection I do feel bad for the length and speed of our moseys today and offer my heartfelt apology to him and anyone else that may have been bringing up the six:  I am sorry you are slow.
  • Apparently the telegraph at the Cottontail commune is down again…he somehow managed to miss every message the last three week, by every medium except interpretive dance, that Kevlar was off campus this week.  Your dogged determination to find us is matched only by your Amish-like disconnectedness from the digital world.  Get some dial up, Hezekiah.
  • Hoff made the mortal mistake of mentioning his Irritable Bowel condition, thus prompting an emergency meeting of the Naming Committee.  People are working on this….Look for the brown smoke from the Sistine Chapel to know when your new name is ready.
  • Bulldog with a double dose of emasculation this morning:  sporting the Euro-sac and riding the M’s bike in to the workout.  Just missing the CHOOSE LIFE shirt from the Wham! video to pull off the Euro-wuss hat trick.
  • TClaps to Busch for taking us out with a strong word of encouragement and prayer.

ANNOUNCEMENTS

  • A51 Dads wraps up tomorrow with a bang.  T-Claps to Header and his team for leading the efforts.
  • We’ll take another run at mountain biking at Beatty this Sunday at 3 pm (washed out last week).  Meet at pavilion near the lake (over by soccer fields, not near 51/Dads location).  Bring your trail shoes–if it rains, we run.
  • There’s a pig pickin’ on July 13.  Evites and emails have gone out.  RSVP.  Someone print it out and put it under Cottontail’s windshield wiper.
  • July 4 A51 Convergence at S. CLT MS (Death Valley) from 0700 to 0800.  Foreigners welcome.

Low Impact Aerobics at the Aquatic Center?

The shovel flag was planted in the dark at Catholic as 20 men, including 1 FNG, gathered to take their shot at #F3Centurion.  Here’s what we battled through:

The Thang

Before we left the parking lot…

  • 10 burpees, plank, recover
  • 10 burpees, plank, recover

Run to the right side parking lot for COP:

  • SSHs – 30 (cadence)
  • IWs – 25 (cadence)
  • Merkins – 20 (cadence)
  • Squats – 25 (cadence)
  • LBCs – 30 (cadence)

Run to the aquatic center parking lot for a lot of pain.  Partner up (size does not matter) along the bottom of the parking lot.

  • Partner 1 – Run to the top of the hill (~40 yds, ~30 degree incline), 10 jump squats (touch the sides of your shoes), run back down
  • Partner 2 – Merkins until Partner 1 returns
  • Flapjack and repeato until Q calls time (~8 mins)

 

  • Partner 1 – Bear crawl to the top, 5 decline merkins, run back down
  • Partner 2 – Flutter kicks until Partner 1 returns
  • Flapjack. Plank until all Pax finish.

 

  • Partner 1 – Run to the top of the hill, 5 burpees, run back down
  • Partner 2 – Jumping lunges until Partner 1 returns
  • Flapjack and repeato until Q calls time (~8 mins)

 

  • Partner 1 – Run to the top of the hill, 5 incline merkins, backwards bear crawl back down
  • Partner 2 – LBCs until Partner 1 returns
  • Flapjack. Plank until all Pax finish

Jailbreak sprint to the top of the hill and run over to the hospice center for some people’s chair…regular, right leg up, left leg up, on your toes.

Circle up in the hospice center parking lot for some Mary:

  • Dollies – 40 (cadence)
  • Rosalitas – 30 (cadence)
  • Knee ups – 15 (cadence)
  • Exploding merkins – 10 (on the Q’s count)

Run back to the parking lot for:

  • 10 burpees, plank
  • 10 burpees, plank, COT

NakedMan Moleskin

  • Yesterday, via Twitter, YHC promised that, from the opening bell, the Pax would be hurting and searching for each breath.  It would seem we accomplished that today, as there was very little mumble chatter.  For a solid 45 minutes, each man pushed himself hard…and there was plenty of sweat left on the aquatic center parking lot to prove it.  The Pax attacked the hill with vigor each time and fought the exercises tooth and nail until the very end.
  • In the first round, YHC is not sure what was worse…10 jump squats after running up to the top of the hill or the seemingly endless merkins blast while waiting for your partner to return.  Either way, there is a certain closeness about getting your face a few inches from where another man has dripped his sweat on the parking lot.  #F3Brotherhood.
  • The bear crawl to the top seemed to last forever.  There were a lot of “don’t look, just keep going” exclamations.
  • In the second round, running the hill after a bunch of jumping lunges proved unsavory.  There was definitely a lot of burn.  The burpees at the top did not help.  As usual, Runstopper crushed the burpees with his fluid one motion technique…and he and Udder lapped the field. #ExtraCredit.
  • The backwards bear crawl was, oddly enough, just as long as the bear crawl up the hill.  Strange Brew declared “there’s a reason bears walk forward”. Aye!
  • The visit to the hospice center was certainly warranted after all that…but there wasn’t much in the way of pain management…just the administration of additional pain.  People’s chair finished off the legs.  And the Mary had the Pax groaning as we kept climbing on the Dollies.  The exploding merkins was a crowd pleaser…we’ll feel those in the core tomorrow.
  • After Mary, we finished right back where we started…with another 20 burpees.
  • After months of being EHed, FNG Dwayne B. came out with My Sharona.  He’s a chiropractor, hence the nickname “Skeletor”.  That is strong brother…so now you have to keep coming out!
  • With most of the workout taking place at the aquatic center, The Package missed the perfect opportunity to fulfill his #MrUniverse promise to show up in his speedo.  Thanks goodness he was a no show this morning…witnessing that bear crawl would have been unsavory, at best.

Announcements

  • July 4th convergence – 0700 at South Charlotte Middle School
  • Last week of F3 Dads this Saturday – 0900 at Colonel Beatty park
  • EH a buddy and find a Saturday workout
  • Check out the website for new workouts launching soon. #F3Area51Grows.

 

Rockin the Pre-Rock

Come early, come weekly, the Pre-Rock gear sort of style workout is gearing up again for this Saturday, bring kettle bell if you have, dumbell otherwise or just yourself (there’s always extra, we make sure to share).  Show up at 6:15, start at 6:20, go until 6:50 in time for either the Rock or Day Nought (Zero in other words).  Will be a new feature at this week’s workout but you’ll have to show up to play.  I’ll be honest with you though, it will make the 7 am workout harder and frankly they are already pretty hard so you should re-think coming out to this one.

 

I’ll be there though…

Men Can Pole Dance Too.

23 men including 2 FNG’s appeared out of the gloom for another battle at Hydra.

Warm up: There wasn’t one.

The Thang:

-YHC took the pax on the first ever Hydra off campus excursion.  Pax ran .5 miles to Colony Shopping Center.   During the run YHC would blow whistle (at various times) and pax would drop and complete 5 burpees.  The whistle had to be blown even before leaving the parking lot in order to give more time for the few stragglers who arrived late.  YHC actually lost count of how many times the whistle was blown which should give an indication how many burpees were completed on the .5 mile trek.

-Mini plank-o-rama for the first to arrive at Colony while waiting on all pax to arrive.

-Partner up for  pole work and burpees.  Partner #1 hangs from light pole (or tree for the clydesdales worried about breaking the light post)  using only your arms and thighs keeping feet off the ground while partner #2 completes burpees, flapjack until a total of 50 burpees are completed.  Lots of comments from the pax on this one!

-Bear crawl toward back of shopping center (50 feet).

-Wall work: Peoples chair with arms out, BTW, peoples chair with arms out, plank with feet against wall and complete 20 peter parkers.

-Merkin run .5 miles back to OPE.  This time complete 10 merkins each time whistle is blown.

-Plank-o-rama until all pax arrive at OPE.

-Jog to field for circuit work. Station 1- 10 pull-ups, station 2- 20 mountain climbers, station 3- 10 jump squats.  Complete 2 cycles.

-4 MOM- dolly x20, LBC’s x20, Freddie Mercuryx 20, Protractor. Tiger Rag called out YHC for holding legs during protractor so audible was called and 6 MOM was cut short.  YHC hates abs but loves to run!

-Divide into three groups for relay race. Sprint across field and back.

-Jog to parking lot for COT.

Moleskin:

-After YHC suffer 2 back to back beatdowns this week at Fast Twitch and Death Valley some last minute adjustments were made to the original planned workout.  Had to give the old legs a little break!  So running/leg exercises were replaced with the pole.  YHC remembered Bulldog being ordered to hug a tree during GoRuck Class 421 …so why not give it a try at Hydra.  Not sure it will make the cut for future workouts.  Several  “Bow…chicka….wow…wow” and other pole references could be heard from the pax during this exercise.  Donkey Kong lived up to his name and darted up a tree and hung there and appeared ready to stay there the entire time, but he was YHC’s partner and I was not as content completing all 50 burpees.

-Nice job by Unfair and Tiger Rag sprinting the .5 mile burpee/merkin run leaving the pax in the dust as they tried to limit the number of burpees/merkins they had to complete.  During the run back to OPE the number of merkins was increased to 15 for the sprinters in front.  That number will be significantly increased next time YHC breaks out the whistle.

-T-claps to Long Distance.  Even though LD had about 1/3rd distance head start and is old enough to be Unfair’s dad he still managed to almost (bit of a stretch here) beat Unfair on the last leg of the relay. He wasn’t named Long Distance for nothing!

-It was great having a few Metro guys post at Hydra.  Hope to see you guys again.

Announcements:

-Kevlar will meet at the Arboretum Chic Fil A tomorrow morning at the usual time.

-RSVP to the July Pig Pickin.  Bugeater will be sending out another E-vite as some did not receive the orignal email.

49er

 

 

Base Camp – Happy Canada Day! Brew on Q!

Come out and celebrate Canada Day this Monday July 1, we will have Strange Brew on Q (who else for Canada Day?).  Canada, it’s a friendly country next door…speaking of next door, EH your neighbour (yes, with a u), bring them out and we’ll have a miniature VSF of the Maple Leaf next to the actual Stars and Stripes and we’ll kick off the July 4th week in style.  I’m bringing a friend of mine who called me up to see if he should come out and I told Jack that he should indeed make it for at least part of the workout…

See you there eh?

Kevlar Road Trip (NOT MEETING AT CDS THIS WEEK)

Due to the week-long stay-at-home mission trip at Christ Covenant this week, Kevlar is going on the road.

THIS WEEK ONLY: We will meet at the Arboretum Chic-Fil-A at 0530 (as usual).  Park in the lot behind CFA, between the drive-thru and the movie theater.

The good news is that we’ll beat the Centurion folks to the Chicken Minis for 3rd F.  The bad news is that I snatched the Q from an enfeebled Skywalker and I am going to bus’ you up side the head.

Get there early enough to make sure the legs warmed up.  We have a lot of ground to cover.

[Note: wearing a ruck will get you left behind.  You’ve been warned.]