For Betty
13 PAX gathered on a chilly Monday morning to sweat out the weekend’s indulgences and help YHC personally remember his grandmother who passed peacefully on Saturday morning while YHC was at Olympus.
Warm Up:
- SSH x 25
- IW x 25
- Squats x 25
- Merkins x 10 regular, x 10 wide arm, x 5 Diamond <— Diamond are a crowd pleaser.
The Thang:
Pain Stations – Pull Ups and Jump Ups. 10 each and work your way down to 5. No one seemed to like it when they realized the pull ups and jump ups are about 100 yards apart. #RunningKeepsYouWarm
Lunges, High knees, butt kickers, & shuffles in parking lot.
Suicides: 10 Merkins at each goal post and 20 LBC’s at end line. Repeato
Prisoners Chair followed by Carolina Dry Docks x 25. Repeato and Repeato again.
Mary: Dolly, Flutter and LBC’s x 25 each.
10 Burpees OYO.
Moleskin:
Salt Lick was smoking it out there this morning. Must of been the ACU combat pants. Normally YHC would harass him about wearing pants when it’s above freezing, but its hard to talk smack when he’s so far out in front. Agony was pushing him close behind.
Welcome to The Late Show and Swirly. The Late Show rolled in for his first F3 workout while we were in warm-up. After the beat down he may have wished he showed up even later. Swirly owns an Enviro-master franchise “cleaning bathrooms”. Seriously. No joke. This is too easy. It’s not even really fair. We could have spent all morning coming up with nick-names.
Thanks to the PAX for burning it up out there this morning in memory of my grandmother. Keep pushing each other physically, mentally, and spiritually so we can be there for our own grandchildren.
A speedy recovery to Abacus’s mom.
Announcements:
Sign up for Mud Run. You can do it! https://www.eventbrite.com/event/8833137151
Sign up for Joe Davis Memorial 5K. You can do it! http://joedavisrun.com/
All links guaranteed to work better than https://www.healthcare.gov/
Betty Lochridge, 1928-2013, RIP
-ALF
Cold! What Cold?
With a frigid arctic blast arriving this weekend; conditions were ripe for a perfect workout. 13 men enter the gloom this morning for a beat down of the cold.
The Thang:
Warm up
Mosey to the front of the school
20X SSH, 15X slow squats 10X IW, 10X merkins, 10X peter parkers
Little baby jog down to football field.
Line up on the sideline, do an exercise for 30 seconds 70% sprint across the field and back then plank
Round 1 Burpees 30seconds across and back
2 jump squats
3 merkins
4 lunges
5 Carolina dry docs
Plank exercises then keep lined up on sideline,
20X LBC, 10X dolleys, sprint to other side of the field
10X flutter, 10X Freddy Mercury, sprint to other side of the field
10X Rosalina, 10X mason twist, sprint to other side of the field
Protractor then run the long way around the track until we get back to bleachers
Planking exercises by smash
Mosey to the hill outside of the baseball field
Jacobs ladder to 5 with peter parkers at the top and parker peters at the bottom
Mosey to the bathrooms
30 seconds of peoples chair with 20 air presses repeat X3
Jail break lap around the parking lot with 4 merkins, 4 squats and 4 SSH to finish up.
Moleskin:
Thank you Passport for letting me Q today, I hope your back gets better. Great job today pax, even if it was a tad bit nibbler. Welcome FNG Relo Fireman Ed’s neighbor good work today, although that early morning mumble chatter did die down as the the workout began. Happy Birthday’s to Greyhound and Boomer. I think Greyhound said he turned 28?
Announcements:
- 5K in Rock Hill January 4th for Rock Thrills brother
- Young Life 5K in January
- Dec 7th Christmas Party
- November 10th football viewing party at Fox and Hound
F3rozen F3un-dra
In honor of the 187th meeting between the Green Bay Packers and the Chicago Bears, the Pax gathered in the north-woods of Wisconsin for an F3 nomad workout on Sunday, November 3. In attendance were:
- YHC Iron Horse, workout Q and GB season ticket holder.
- Sweetness, Chicago fanatic (thus the name).
- And Grapevine, serving as Switzerland for this weekend’s activities, as well as the beer sommelier for the pax various wanderings through the rural Wisconsin micro breweries.
Out of the 20 degree fog, the pax assembled.
The Thang:
COP in the garage:
SSH x 25, IW x 20
“Brett Favre” Slow run ¾ mile to park.
3 rounds of the following exercises:
“Dick Butkus” Body Builders (Burpee + dead hang pullup + knees to elbows) x 10 reps
“Clay Matthews” Bench Step Ups – 10 reps each leg
“Gale Sayers” Flutter kicks – 20 reps military count
“Donald Driver” Decline Merkins – 10 reps
“Jim McMahon” Lunges – 10 reps each leg
“”Aaron Rodgers” Dolly’s – 20 reps military count
“Mike Ditka” Dips – 10 reps
“Brian Urlacher” Squats – 20 reps
“Vince Lombardi” LBC’s – 20 reps military count
1 mile “Super Bowl Shuffle” after 1st and 2nd rounds.
“Refrigerator Perry” slow ¼ mile run home after 3rd round.
Total workout time: 58 minutes. 2 minutes of staring at the lake rounded us up to a full hour.
Moleskine:
Taking F3 on the road was very satisfying. Having been over-served at the previous night’s visit to the Central Waters Brewery and the following dinner, the pax (all F3 members) agreed that some F3 discipline was much needed in order to get back in the groove prior to the visit to Lambeau Field the next night for MONDAY NIGHT FOOTBALL! Great aspect of the F3 experience is combining the 1st and 2nd F’s for some roadtrip exercise. A few dog walkers called out to the pax to question who we were and why we were hanging around the city park in the early morning frost and fog – also commenting that what we were doing would wreck their knees. Invitations to join in the fun were not accepted.
Post workout the pax went out for some more cheese before attacking the day.
Ball Retrieval Practice
16 PAX, including 3 FNGs, gathered for a foggy beatdown on the fields (and courts) of Outland this am. Strong work by all.
– Mosey to the back of the school behind the large collection of Cheeze – Wagons for COP.
COP
– SSH X30
– IW X20
– Merkin X20
– Peter Parker X20
– Parker Peter X20
Indian Run over to the H.S. Pitch (soccer field).
– Jack Webb has just arrived, dang it!
- 1 merkin / 4 air-presses
- 2 merkins / 8 air-presses
- Etc… Etc… up to 10 merkins & finishing w/ 40 air-presses
Mosey over to the courts for:
Tennis Work:
– Suicide 11’s
- Run the width of tennis court and back / Run the width of both tennis courts, 10 squats on the far end and back followed with a burpee.
- Rinse & Repeat 9 squats / 2 burpees down the ladder with the finale’ being 1 squat and 10 burpees at the end.
Slow mosey back to the middle school for a little 02 deprivation recovery.
Wall work:
– Peoples Chair (1 minute)
– Peoples Chair (1 minute w/ 30 air-presses)
Handoff to CT(… and you thought the Wall Work was over)
– Balls to the Wall
– Decline Merkins Feet on the Wall x5
– Peoples Chair (Continued)
– Speed squats x20
– Balls to the Wall
– Decline Merkins Feet on the Wall x5
Mosey to side of school
SHM (7 mins)
– Jump ups x20 (audible after 1st Set down to x10)
– Dips x20
– Walk the Plank Wide
– Walk the Plank Narrow
– repeato
Indian Run to ELem School
6 MoM
– LBC’s x20
– Freddy Mercury x15
– Reverse Plank
– Back Scratchers x15
– Cumberland County Viaduct Right
– Cumberland County Viaduct Left
Mosy back to Middle School
Plank-o-rama
Mosey to Shovel Flag
COT
Moleskin:
Zip-A-Dee brought the pain in a big way with the suicides on the tennis courts this a.m. Any Pax fotunate enough to partake in this a.m.’s pain dujour is ready for Wimbleton (Ball Retrieval only).
HB (Hairband) is becoming a beast (even though he had a little setback with “over celebrating his BIG 4.0 last week) and it’s amazing to see how far he’s come in such a short amount of time. #dedicationandreadytolead / #welcometotheclubbrotherbwaaahaaahaahaa
Horsehead is also really coming into his own and proving to be a leader of the PAX. All while managing to keep an eye on Boonedock who has crazy smoke-boots and is all over the place. I think HH covers more ground than all of us on a weekly basis chasing him around. Perhaps it’s time for Boonedock to Q it up and see how all of us older guys can keep up.
Chicken Dance, AYE brother – good luck at the SPARTAN BEAST and be safe. You’re ready and will do great. Just come home in one piece…..
Panthers are hot, Gloom is cold
25 men of the F3Nation welcomed the gloom’s cold embrace and posted at DMZ, to kick off a strong week of Fitness, Fellowship and Faith.
The Thang
Jog to Carmel Middle School
COP
SSH x 34. Go Panthers!
Squat x 20
Imperial Walker x 20
Merkin x 10, Hold Plank
Peter Parker x 10, Hold Plank
Parker Peter x 10 recover
Mosey to Lacrosse field, partner up
Partner chases across field, flapjack back
Wheelbarrow to midfield, Flapjack to end
Partner carry to midfield, Flapjack to end
Mosey to stairs/ramp at back of school
Station 1) LBCs in parking lot
Station 2) Lunge Walk up ramp to top of stairs
Station 3) Descending Merkins: Merkin at top landing, move down one step, Merkin at each step to bottom
Rotate thru all Stations
Round Two
Station 1) Flutters in parking lot
Station 2) Crab Walk up ramp to top of stairs
Station 3) Descending Merkins
Mosey to Football field
Run to 20, 5 Burpees, run to 50, 5 Burpees, run to next 20, 5 Burpees, run to goal line, 5 Burpees
Run full length back
Round Two
Same stops, 5 Merkins at each
Bonus Round
10 Deck Squat Burpees without the running
Mosey to back wall of school
People’s Chair
Wide Arm Merkins x 10
People’s Chair with arms horizontal
Diamonds x 10
People’s Chair with arms overhead
Scorpion Merkins x 10
Mosey to parking lot
Indian Run back to launch lot
Mary
Heels to Heaven/LBC ladder
Civilian count HTH, equal number LBCs in cadence, up to 5 count
Moleskin
We had a great turnout in spite of the temps edging down. YHC tried to keep the Pax moving to stay warm. We enjoyed the campus tour, but ran short of time so I couldn’t get in the 11s on the hill I had planned. #norefunds
It was great to have Sledge out with us. He smoked YHC on the first leg of the Indian Run –
T-Claps to Hops for the great prayer to close us out.
Announcements
Keep Klinger’s family in your prayers, as his father recovers from surgery in Charleston.
Tutor/Mentoring options still available. Check web site for locations and times.
January 4 Convergence south of the border. Please make an effort to register for this Fort Mill 5K, supporting Substance Abuse Services in memory of our own Rock Thrill’s brother. www.joedavisrun.com Be sure to use the code F3 at checkout
To Murph or not to Murph, there is no question
10 Pax entered the gloom for a Salt Lick/Far Side beat down.
The Thang
Salt Lick Beat Down
Jog to track
Karaoke Right
Karaoke Left
High Knees
Butt Kickers
Backward Run
COP
Diamond Merkins
Mountain Climbers
SSH
Slow and Low Squats
Shoulder Presses
Jog to Playground for a Modified Murph
100 pullups
200 merkins
300 squats
Lap around parking lot after 10/20/30
10 total circuits
5 Minutes of Mary
Flutters, LBCs, Dollies
Far Side Beat Down
Ppls chair
Lunge walk
Derkins x 20
Lunge walk
Ppls chair
Tour de Campus
Wide arm derkins x 20
Ssh x 20
Series of 30yd runs and circle up for drills
Jack Webb x 10/40
Keep on with the tour including diamonds, mountain climbers, Peter Parkers, Parker Peters, you get the picture…
Moleskin
The Murph is no joke and it took many by surprise. It was 20 minutes of pure pain and suffering. Mercy required. Far Side’s impromptu tour was a crowd pleaser as well. Proves that the more you Q the easier it gets to inflict pain. Good to see you out after three weeks brother.
Welcome to FNG Hourglass (Agony headlock). Strong first showing brother and hope to see you out more often.
Announcements
Sign ups for spring mud run will be closing in a week or so. Need more South Charlotte teams!
Gloom was in full effect
The second week of Olympus nearly tripled in numbers as 13 meat-heads came well prepared to grip heavy pieces of iron and swing them around for an hour.
The Thang…
Warm up – Single Arm Kettle Bell Press Walk
*all rep totals represent the true number of reps, even though cadence was called out in 1,2.3 = 1 format
COP:
SSH x 50
Arm Circles Forwards x 30
Arm Circles Backwards x 30
Mountain Climbers x 25
Arm Raises w. Pauses x 60
Goblet Squats w. KB x 20
Good Mornings w. KB x 40
Good Mornings Stiff-Leg w. KB x 20
Pyramid Work:
Two-Hand Kettle Bell Swings x 15 / Burpees x 15 / V-Up x 1
Two-Hand Kettle Bell Swings x 14 / Burpees x 14 / V-Up x 2
Two-Hand Kettle Bell Swings x 13 / Selection Merkins x 13 / V-Up x 3
Two-Hand Kettle Bell Swings x 12 / Burpee Squat Thrust w. KB x 7 / V-Up x 4
Two-Hand Kettle Bell Swings x 11 / Selection Merkins x 11 / V-Up x 5
1 Lap around track
Two-Hand Kettle Bell Swings x 10 / Burpees x 10 / V-Up x 6
Two-Hand Kettle Bell Swings x 9 / Burpee Squat Thrust w. KB x 7 / V-Up x 7
Two-Hand Kettle Bell Swings x 8 / Burpee Squat Thrust w. KB x 7 / V-Up x 8
Two-Hand Kettle Bell Swings x 7 / Burpee Squat Thrust w. KB x 5 / V-Up x 9
1 Lap around track
Partner Up:
P1 Overhead Press w. KB; P2 Sprint to fence and back (fence and back approx. 75 yards)
P1 Upright Row w. KB; P2 Sprint to fence and back
P1 Bent Over Row w. 2 KB; P2 Sprint to fence and back
P1 Shrugs w. 2 KB; P2 Sprint to fence and back
Playground Work 3 Rounds:
Pull-ups x 10 / Bicep Curl w. KB x 20 / Tricep Extensions w. KB x 30
Rinse and Repeat x 3
Mosey to Wall w. KB
Single Leg Step Ups (Alternating Legs in Cadence) w. KB x 25
“On Your Belly; On Your Back”
Belly: Selection Merkins (with Q calling out “Up Down” in random increments…if someone messed up we started counting from 1 again) x 15
Back: LBC x 50
Belly: Selection Merkins (same as above) x 15
Back: Flutter x 40
Belly: Selection Merkins (same as above) x 10
TUG OF WAR: Best of 3 wins
Team 1 vs Team 2 (at this point I was too tired to remember who was on each team)
Rd1: Winner T1
Rd 2: Winner T1
T2: Assessed 1 lap penalty while T1 Planks
COT
The gloom was in full effect and Q wished I took time to take a few photos. It was Bananas that called it to our attention during the partner work, the Pax disappeared into the fog only to emerge seconds later, giving it their all, steam coming off the smoked bodies and looking like they were running through clouds. “Now that’s the true meaning of The Gloom”.
T-Claps all around! you guys crushed it out there and didn’t miss a beat. We did a lot of work out there today and how you all performed today prove that what we are doing at F3 is truly making a serious difference in physical fitness and well-being. Any of you out there could have run today’s workout and it makes me proud to work along side of you….yes Even you TR (just hope the routine was challenging enough for you brother)
It is with great appreciation that Gullah and I thank each of you warriors for coming out to the new site today. Keep coming out as we have a wide variety of new things planned for the months to come!
Respectfully,
The Hoff and Gullah
Stairway to Heaven
Twenty-three disciplined men dedicated a painful hour to self-improvement just in time to get an extra hour of recovery sleep tonight.
The Thang:
Gummy on Q
COP
SSH x 20
IW x 20
Mountain climber x 20
Slow Squat x 20
Mosey to bottom of hill
Jacobs Ladder to 11
-Burpees at the bottom
-Jump Squats at the top
Count off 1s and 2s
Mosey to pavilion to let the heart rate come down a little
1s People’s Chair
2s Split Squat Jumps x 20
Flapjack
Repeat
Mosey to Soccer Fields
Group 1 Runs while group 2 Recovers
Flapjack when last man crosses the line
Sprint to first Soccer Goal (30 yards) and back.
Flapjack x 4
3 x to big Soccer Goal (50 yards)
2 x to Midfield (75 yards)
1 x to Fence (125 yards)
Turn over to Cottonmouth:
10 Burpees civilian count
Jack Webb 8 & 32
10 Burpees civilian count
Partner-Up Size matters
OVER-UNDER X 15
Flapjack
Back-to-Back Squat x 20
Part Hand-Slap Merkins x 10
Partner Carry 100 yds
Flapjack
Plank when complete
10 Burpees civilian count
Jack Webb 8 & 32
10 Burpees civilian count
MARY
Bridge-Ups civilian count x 40
Cumberland County Viaduct civilian count x 20 l & r
Side Leg Raises x 20 l & r
LBCs in cadence x 20
COT
Thank you for the BOM prayer from Byron…the best part of the day.
The Moleskine:
Gummy delivered a serious amount of pain , and so early in the foggy gloom, as the Pax quietly succeeded to navigate the tall #Ladder he had placed in front of them. As if this wasn’t enough to rip a mans lungs from his chest, the Pax was then put thru sprint intervals totaling more than 1080 yards. BTW, who’s responsible for naming Lazy Boy? He certainly didn’t live up to that name as he tore-up the homestretch during sprints! YHC told me that he thought he saw contrails behind LB as he ripped thru the fog. Later, after the Pax had delivered on 95 Burpees interspersed with all else, Jack decided to visit twice but left just before these strong men began begging to do a brief “buns of steel” workout. YHC begrudgingly delivered.
Ball So Hard!
The Thang
Warm up lap around parking lot while we wait for Fletch
COP:
- SSH
- Seal Jacks
- 1 legged Burpees x 10 Right
- 1 legged Burpees x 10 Left
- Merkins x 10
- Hold Plank
- Mission Impossible (add Peter Parker) – AMRAP
Jog down to basketball court
Free Throw Shooting Contest:
All pax perform exercise until the shooter makes free throw
- Merkins
- Diamond Merkins
- Burpees
- CDD
- Rock Curls
- Rock Tricep extension
- Rock Overhead press
- LBC’s
- Wide arm merkins
Pax do suicides until Spackler makes another free throw. Too short, he made the first one. Pax runs suicides until Baracus makes another one. There was a little more running this time.
4 Corners:
- Merkins x 23
- Diamonds x23
- Wide Arms x 23
- Military x 23
- Bear crawl the baselines
- Lunge walk the sidelines
Mosey over to playground
- Negative Pull-ups x 10
Radar Q
Partner and Run over to the Benches
Each team has to complete the designated amount of reps.
Partner 1 starts the exercise
Partner 2 runs the parking (last 40 yards of run is an exercise also)
Flap Jack until you reach the total required reps
#1
- 100 Left Leg Step ups with calve raise at the top
- 40 yards of duck walks on the run
- Chair while you wait for everyone to finish
#2
- 100 Right Leg Steps ups
- 40 yards of Lunge Walks on the run
- Chair while you wait for everyone to finish
#3
- 150 low squat jumps – (Stay in squat position and jump/hops. no extension)
- 40 yards of backward sprints
- Chair while you wait for everyone to finish
#4
- 200 calve raises on the curb
- 40 yards of tip toe runs
- Chair while you wait for everyone to finish
#5
- 25 squat box jumps (squat at the bottom and the top)
- Run over to the cars and circle up
#6
- Hamstring exercise. I don’t know what it is called
- Lay on your back. Heels to your butt. Extend one leg all the way out and lift with your bent leg.
- We did 25 each side
#7
- 1 minute of Hindu Squats
#8
- Slow 10 count hold of deep squat.
MoleSkin
Strong Group today. Stage Coach had us shooting free throws early and there wasnt a great showing. YHC was up first and Air Balled the first three. Then I drained it like I used to at Landsdown Elementary. After that only Spackler and Baracus put up anything that would be considered respectable. Apparently Spackler played ball in college and was pretty decent. Google highest free throw percentage record at Meredith University and you will find him. Baracus got lucky is all I can tell. It was pretty dark and shooting after a round of merkins and burpees didn’t help either. Some even gave up on the free throws and walked it in for lay ups. They missed a lot of those too.
Doing legs is always awful. That’s why mine look like pearl white painted chop sticks. Lots of groaning about the exercises but everyone made it through. Apparently I have found Fletchs kryptonite to keep him from blowing the group away on the runs. Throw 100 left leg step ups at him before and he is at least a little normal. We all looked a little wobbly coming out of those. Kind of like a new born deer finding its legs. AWWHHHHHH, baby deer’s.
Always good to lead. Stage and I appreciate it.
-Radar
Announcements
Sign Up For The Spring Mud Run
If it walks like a duck…
With our regularly scheduled Q on the DL (speedy recovery, Passport), the second string Q was called in to take the Pax through their paces. 9 Pax entered, 9 ducks emerged…
The Thang:
COP (in cadence):
- 12 Slow Squat
- 12 Side Straddle Hop
- 12 Slow Squat
- 12 Merkin
- 12 Imperial Walker
Warm up complete, the pax jogged over to YHC’s car to pickup our toys: KB, DB’s, and basketballs.
Circuit 1:
At concession stand:
- 20 wall balls (using basketballs as YHC is fresh out of 10# or 20# balls) – from a low squat position, thrust the ball up to a point on the wall at least 10 feet high, catch the ball in a squat, and repeat.
- 10 perkins – merkins with a focus on perfect form
On the baseball field:
- 20 Carolina Dry Docks
- 10 jumping lunges
At the playground:
- 20 KB swings – using the KB or DB’s
- 10 pullups or supine pullups
Rotate through each of the 3 stations until time is called (~ 20 min and 3 times though each station)
Gather back at the playground for the next circuit
Circuit 2:
At the concession stand:
- 20 toe touches
- 10 box jumps – ensuring full leg extension to lock out at the top
On the baseball field, from one base to another:
- Bear crawl
- Duck walk – assume a low squat position and walk, waddling like a duck – #crowdpleaser
- Crab walk
- Lunge walk (needs an animal name…)
At the playground:
- 20 situps
- 10 burpees
Rotate through each of the 3 stations until time is called (~ 20 min)
Transition the Q to Low Tide:
Jack Webb – to 5 & 20
Mary (in cadence):
- 12 Slow Freddie Mercury (thanks, 49er)
- 12 Mason Twist
- 12 Dolly
- 12 Flutter
- Protractor – forever – #crowdpleaser, #makingfriends
- 12 LBC
Mosey back to playground, retrieve toys, and return to YHC’s car
COT
Moleskin:
Passport was scheduled to Q today and bring some fresh air to Ascent, but emailed YHC yesterday that he’d injured his back. (speedy recovery, brother) So, to mix things up, YHC tried a few new things at Ascent, like the KB/DB swings, wall balls, & duck walks. The KB/DB’s may be a keeper, esp if any of the pax has additional KB’s to bring. The wall balls were ok too, although not quite as good as with a weighted ball, and this may make a reappearance. The duck walks were much more difficult that they would seem. Getting that low and then trying to walk does demand a lot of flexibility and balance, so we’ll see whether they make another appearance or not.
Great job by all the pax today. Everyone pushed it hard, as evidenced by their breathing, so that’s all we can ask of ourselves.
Thanks for allowing me to lead today. It’s always an honor. (and, thanks for allowing Low Tide to put us through the protractor, his favorite. If it makes you feel better, he said his abs were sore thereafter!)