Northface Pain, Sprinklers Rain at the Rock

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


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)


  • 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!


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!


  • 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

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