The SF was planted by Hopper and 8 Saturday morning warriors set out for another assault at The Rock.
The Thang:
Jog to lot closest to North Face for quick COP.
Slow Squat x 25 IC
IW x 25 IC
Suicide Sprints – 1st set regular. 2nd set w/backwards run.
Jog to bottom of NF for the following:
3Circuits of 13 Jump Squats at bottom, Run up NF, 13 Jump Squats at top, run lap around cypress trees, down the hill to bottom of NF.
AYG run once more up NF.
Indian Run with pax doing lunge walks to side of church.
Run to long lane.
High knees to first marked pole. Buttkickers to 2nd marked pole.
Run to end of lane and over to picnic tables in the woods.
20 derkins & 20 dips OYO
15 derkins & 15 dips OYO
10 incline merkins OYO
Mosey to sand volleyball courts.
Bearcrawl cross court & back.
Wounded bear cross court & back.
Jog to rock pile near the ballfield. Grab a Rock.
13 overhead presses IC w/rock
13 H-R Merkins IC
10 Tricep Extensions IC w/rock
13 Wide Arm Merkins IC
13 Bicep Curls IC w/rock
8 Diamond Merkins IC
8 Out-front Arm Extensions IC w/rock
13 CDDs IC
10 overhead press IC w/rock
Jog to lot next to launch lot
Flutter x 20 IC
Makhtar Ndjiaye x 13 IC
Rosalita x 13 IC
Dancing Chilcutt x 13 IC
Slow LBC x 20 IC
6 Inch/Regular Plank Wave x 7 or 8?
Knee up x 10 IC
Run back to church and back to long lane.
Karaoke Right 1/2 way. Flapjack and karaoke left.
Jog back to picnic tables in woods.
Jump Up x 25 OYO
One legged squat x 13 L. Flapjack. One legged squat x 13R OYO
People’s Chair up against tree w/25 Overhead Air Press IC
Quick Recovery
People’s Chair a al Frankenstein for 1 minute
Jog back to launch lot
Cumberland County Viaducts x 13R IC. Flapjack. CCV x 13L IC.
Done.
COT w/prayer by Harley
Ye Olde Moleskine:
Good crew this morning. Fair amount of mumblechatter from Tadpole and Flipper, our younger nautically-named pax.
Full disclosure – YHC was hurtin’ at several points today. #smokeyourself
20-20-20 was intended to be 20 minutes of legs, 20 minutes of arms/shoulders and 20 minutes of core/plank & mary.
Harley was complaining 1/2 way through the 3rd 20 – something about being cold after working up a good sweat during the first 40 minutes. He was wearing shorts and apparently the wind atop The Rock got the best of him. YHC caved and audibled….then proceeded to tweak my groin again on the karaoke nonsense. That was my fault. Rosalita was tweaking the old man’s groin, too. #mercy #old #injured #justdealwithit #gettingtiredofhashtags
Good to see Cable Guy – hadn’t seen you in many months brother. And T-claps to Tadpole for his acceptance to Liberty U this coming fall. God’s blessings young man.
Our “hate” M is in dire need of a rename. Something about Military Intelligence, but YHC informed him prior to launch that is also the abbreviation for a pax member’s bride. Somebody help me rename the lad.
Hope the pax got what they paid for…and then some.
Love Q’ing at The Rock – Area 51’s finest AO.
There were some announcements, all of which will be on weekly email…so read it.
Warm up:
Mosey around the buses to the rock wall
SSH 20 IC
IPW 20 IC
Mountain Climbers 20 IC
The Thang:
We grabbed a nice size rock from the the wall for some of the following
Curls 10 OYO
Shoulder Press 10 OYO
Rock Squat 10 OYO
Rockhopper 10 OYO
Jog up the stairs around the tree and back
Rinse and repeat x3
Mosey around the backside of the parking lot to the corner for 10 burpees
Continue down the cross country hill to the practice fields
6 cones set up 10 yards apart
0-10 yards Bear Crawl
10-20 yards Frog Jump
20-30 yards Crab Walk
30-40 yards Lunge Walk
40-50 yards Inch worm
Backwards run to the start for some Mary
Windshield Wipers 10 IC
LBC 10 IC
Side plank with JLo dip 10 then flapjack
Rinse and repeat X3
Mosey to the concession stand area
10 wall step ups L/R
10 Dips
10 Derkins
30 sec Wall sit with jabs
Rinse and repeat x3
Mosey back to fields
Run 10 yards 10 merkins then back to start 10 merkins
Run 20 yards 10 lunge jumps then back to start 10 lunge jumps
Run 30 yard 10 LBC then back to start 10 LBC
Run 40 yards 10 Drydocks then back to start 10 Drydocks
Run 50 yards 10 Lunge Jumps then back to start 10 Lunge Jumps
Run 60 yards 10 Merkins then back to start 10 Merkins
Rinse and repeat x3
Mosey back to the XC hill for 4 minutes of hill runs
Back to parking lot right at 7:30
Moleskin:
First time jitters, felt like getting ready for a first date. I have been thinking about what to do for the work out for over a month. Timing is tricky. I realized 30 minutes in I would need to add some additional sets. The concession stand area was an on the fly addition.
When the lead PAX finished each suicide instead of planking we all would help the six finish their sets. Great job Bratwurst for leading the team work. Kilowatt and Intimidator continue to make huge strides with their endurance. Crabcake, Frack, and Bratwurst pushed right through the workout.
Announcements:
Mudrun sign up, F3 Golf, and BRR
Please keep Ice 9 and Heather in your prayers!
15 men (including 2 – 2.0s) showed up this morning ready to work, and to dish out “supportive” feedback on a new era at #F3DayZero. The #F3DayZero Challenge is a tradition that began on 7/20/13, shortly after the initial shovelflag pierced the turf on the toughest AO in town. Despite an outside chance, slight odds, probable forecast, 100% guarantee of getting grief from at least one of the former site Q’s, the new kids in town brought out a modified version of the Challenge, paying tribute to the difficulty, and you-vs-you mentality of the original DZC. #CarolinaDryDogs
It almost felt balmy out this morning in the mid-20s as the faithful fleets rolled in to the not-so-smooth parking lot of Day Zero Elementary. The Day Zero Hawk was nowhere to be seen, probably got smart and flew south for the winter. With the shovel flag firmly planted and the crowd favorite tunes pumping, the men moseyed to the basketball courts where it all went down.
The Thang:
3 minutes per exercise. AMRAP. Begin.
The not-so-skinny Moleskine
Great seeing some newer faces to DZ- POP, Les Mis putting in work out there today. Prohibition made the wise decision to butter up one of the former site Q’s with some treats yesterday morning before dropping the bomb that the DZC weinke would look a little different this time around *GASP!* After roughly 60 “sharp” text messages chastizing and belittling the decision, the former site Q must have settled into said treats, or been watching Frozen and was able to “let it go.” For the night at least… Rolling up promptly at 0703 said former site Q settled into usual spirits and the refuseniking feedback was underway. Other pax chimed in showing their “support” and had lots of “really nice things” to say about how much fun they were having. As expected, the burpees were got lots of “cheers.” A little over mid-way through the Challenge, the running distance was audibled to give the pax more strides to loosen their legs #safetyfirst.
Other observations:
Prohibition’s tunes continue to get rave reviews. The best part about it is you never know which direction the next genre may go. Iron Horse lived up to his name. Despite starting on Team “We Hate Change” he crushed the workout, but no one was really surprised. Teddy and Frasier were not phased and nearly lapped the pax on the 1-lap circuits around the track. Purple Haze showed his 2.0s the way. One unnamed pax (noted above) shared a life lesson with Unitas and Johnny Mac saying “I got straight C’s on my report cards in school and look how I turned out.” Difficult to tell the angle here… Both 2.0s managed to show up their old man on nearly every exercise – by sheer coincidence finishing only 1 or 2 reps ahead every time. Sweetness came ready to work today, even after he and IH enjoyed a few of the best local 10.4% ABV beers in town yesterday #hopcakes Spackler and POP kept the conversation going the entire time. Not sure on the accuracy of their exercise counts though. A true DZ regular, Garbanzo wore shorts over his tights again today, which is always appreciated #RunStopper Les Mis probably had the best form in the bunch today. While some pax focused on quantity this dude put on a form clinic. Great having you out brother – come back next week. T-claps for a strong take-out today. Radar showed off his dominating speed and true support of the new weinke by performing exactly 1000 of each exercise. The guy works for a bank, who’s going to question his counting accuracy? Fresh off the CLT 10-miler, The Mouth was back in full effect at DZ. Living up to his nickname, he reminded YHC several times how much fun he was having.
Thanks to the pax for the opportunity to lead. Weekly, this group posts, rain or shine, puts in strong work, and never lets a Q get overconfident about how a workout is going.
T-claps to the pax that stuck around (and came from other AOs) to pick up trash around the AO today. Mermaid noted how appreciative the school administration is and that a little work goes a long way. More opportunities to come in the future.
Site Q’s – continue to challenge each other and look for ways to give back to your AO.
Announcements:
Sign up now for @F3Golf and the Mud Run
No waiting around today, we just got started and didn’t stop until Chippie’s watch said 7:00am.
Da Thang
Let’s Go
Circuit around Loch Ness
First wall = Good form dips and incline merkins
sprint to second wall = jump ups and slow, deep squats
sprint to picnic tables, decline merkins
sprint back to second wall = jump ups and slow, deep squats
sprint to first wall = good form dips and incline merkins
sprint back up to second wall = 20 climbs over and back on the wall, then squats
sprint back to picnic tables = decline merkins
Quick mosey to Fight Club turf for next circuit
10 pull ups – 10 Burpees – 20 supine pull ups X 3
Quick mosey to random parking lot
3 team relay race – then short quick mosey to hill and grab a partner
Hill circuit = partner 1 up the hills three tims, partner 2 dolly, REPEATO I think 3 times. Changed the ab exercise up and added 4 hills.
Mosey back to Loch Ness, plank work while we wait, then quick lap around, more plank then mosey home, finishing up with Mason Twist.
THINE OLE MOLESKINE
A lot of regular motor mouth SOBs on the scene today, which is always a lot of fun. The goal today was to pick up the pace a little and keep moving.
Welcome FNG Sparky, who wore a sweatshirt with the word Lindsay on it. Well that of course reminded Dirty Ole Man Frehley of his favorite actress Lindsay Lohan. We decided against his name suggestion.
Strawberry gave a shout out to Heartbreaker and Software for having a six pack. Apparently six pack means they have done 6 workouts in a row. Some PAX were confused and thought we were going to see a shirtless pose down. Thankfully no.
Always happy to lead the PAX in the gloom.
YHC was hoping to lead a riveting round of snow angel dollies. The weather let me down but it’s not like any of us are surprised anymore. Well…5 of us weren’t. Disclaimer – if you fart sacked because you were scared of the snow – do not read further – real men at work here.
The Thang:
Mosey to lot beside old City Tavern.
Circle up:
– SSH x 40
– IW x 20
– Slow Squats x 20
– Merkins x 15
Mary under canopy: LBC; Flutter; Heels to Heaven
Mosey to speed bumps behind shops
– 20 Carolina Dry Docks – sprint to next
– 20 Merkins – Karaoke to next.
– Monkey Humpers x 20 – flapjack Karaoke.
– ?Merkins – bear crawl to next.
– Lungewalk to next
Ppls chair – right leg; left; 20 x air presses; various.
Mosey around to Fountain area
– Sprint to fountain – 20 x dips; run to shops; 20 Dolly
– Fountain – 20 incline merkins; shops – flutter
– Fountain – 20 derkins; shops – Protractor
– Rinse and repeat except step ups instead of derkins
Mosey to Theatre for Ppls chair – bad idea due to ice so audible.
Suicides instead x 2
Circle up for Mary side bends and we’re done.
Moley, Moley, Moley, Moley:
-I might be the only Q in the history of F3 to also be the 6 – awesome work from the men who know better than to trust our weather stations.
-Tclaps to Frack – I’ve seen him more the last few months than anyone. He’s ready to lead (hint, hint).
-Frasier get a pass due to his neighbor and fellow F3 – Fire Hazard explaining his valid excuse to miss. #goodcover
-Speaking of Fire Hazard – he’s been out a lot as well. Great work.
-¾ of Ole Dirty SOB – Mud Run team representing. Recognize fools!
-Next time #Devilsturn; #Peak51; #Meathead – watch our AO twitter for the weather report #talkingsmack
0700 – McAlpine Elementary
Day Zero Challenge. 60 minutes. You vs. You.
Post tomorrow to challenge your physical and mental capacity for a tabata-style AMRAP power hour. Show by 0655 as we will tee off promptly at 0700.
Stats will be kept for each round. Set your baseline tomorrow to track improvement over the year.
Following the Challenge, Day Zero will be hosting an AO clean-up starting at 0830. Feel free to join from other Saturday AOs for some 2nd F and to give back. Coffee and a lean playlist will be provided.
Bring your own work gloves. Trashbags, rakes, other tools will be on hand.
See you at 0700.
10 men joined Lobsta Roll for some laps around the track with some pain stations mixed in…
Lap 1 – Slow jog around to identify the ice spots
Lap 2 – 25 (IC) SSH at first turn
10 Burpees at second turn
25 (IC) IW at third turn
10 Burpees at last turn
Lap 3 – 20 (IC) Merkins at first turn
10 Burpees at second turn
30 Merkins at third turn (10 reg, 10 diamond & 10 wide)
10 Burpees at last turn
Lap 4 – 50 (IC) Squats at first turn
10 Burpees at second turn
25 jump squats at third turn
10 Burpees at last turn
Detour off the track to the upper playground…
15 pull-ups
10 Burpees
15 pull-ups
10 Burpees
Back to the track….
Lap 5 – 20 (IC) dry docks at first turn
10 Burpees at second turn
10 partner shoulder press at third turn (rinse and repeat )
10 Burpees at last turn
Lap 6 – 20 (IC) dips at first turn
10 Burpees at second turn
15 (each side) Tricep Ext. at third turn
25 Burpees at last turn
Header decided to Q-jack here for a 40-yd dash race between QIC and Joker
It was a photo finish… 10 more burpees for everyone
Had just enough time for 50 LBCs
14 men stepped out for adventure this morning with headlamps ready.
The Thang:
Mosey to Stonehenge I for a quick warm up consisting of these
20 SSH IC
20 Imperial Walkers IC
20 Mountain Climbers IC
Mosey to the entrance of Ballantyne Country Club off Ballantyne Commons (BC)
25 Merkins OYO
Run through the trail and out the other side and down to the 4 swings.
15 Burpees OYO
Mosey across Community House and turn on headlamps for off-road trail run. YHC had marked the path with yellow ribbon. Count off and pair up if not wearing a lamp
Lead the PAX through the woods and pop out on corner of BC and Community House (CH). Do a little plank-o-rama/6 inches while the PAX file out of the briars.
Mosey back down Community House towards Hill #2 on the right. May be the biggest for the Vine AO. (to-be-named)
Quick Partner work.
1. Up and down hill twice
2. LBCs
Flapjack
Mosey back to the corner of BC and CH. Lunge-walk first set of poles, Bear-Crawl second set.
Head across and back to Premier building for a quick semi-gloss.
Mosey to the amphitheatre for set of 3s up and down
Head to the pointy grass for Mary (20 IC each)
Mic Check – Dolly?
Honey Bee – Rosalita
Dasher – Russian Twist
YHC – Bicycle
Mosey to the bridge and do 15 merkins and plank while we wait.
Take Hotel path back to Launch and lookout for ice and solo runner on your way
Moleskin
YHC was looking for something different for Brave today. We need our mileage as much as we need the obstacles so we ventured out to uncharted territory. The single-track off-road course was fun. YHC never saw a single ribbon i put out beyond the first two. I led the PAX through but couldn’t see a thing to to bright light and shadow being cast from behind. We also didn’t pop out at the right place. Not sure the PAX caught on to that. Lead with confidence. Here we are boys! Next time i will use the suggestion of caution tape. No coyotes were spotted. Saw one two weeks ago run into these exact woods after stonehenge. Of course we almost had an encounter with a security guard at premiere again. This time we were doing wall squats on the building. He left us alone and went in another building. Honeybee and YHC thought we ought to scramble at this point. Good idea. Honeybee also wanted the pointy grass. Pointy and wet. Blame him. All-in-all i had 4.25 miles for the day. Not bad.
https://www.strava.com/activities/260520107
Shovel flag planted by Escargot. 16 men arrived ready for the hard work that is Centurion. Voodoo asked YHC about burpees and merkins. Guy may have a sixth sense or just know my favorites. First, a little about the burpee. The burpee is a full-body exercise used in strength training and as an aerobic exercise #2for1deal. It is named for Royal H. Burpee, an American physiologist, who, in the 1930’s developed the burpee test to assess fitness levels of recruits for WWII. On 5/17/2014, in Greenwood, SC, Cameron Dorn broke 2 burpee world records: most in 12 hours (5657) and most in 24 (10,105). Bet that guy didn’t complain about doing burpees like some of our PAX today. YHC concedes that, yes, burpees suck, but also are a powerful sharpening tool. Wikipedia lists 17 burpee variants.
Thang
COP in launch lot
SSH x 20 IC
Burp and Merk to 10. Burpee 1 with 1 merkin, burpee 2 with 2 merkin, up to 10.
IW x 20 IC (at the request of PAX)
Mosey over to Aquatic Center lot and partner up
Burpee Broad Jump/Over-Under/Backwards Bear Crawl Set
Burpee Broad Jump to top of the lot. Each partner does 10 Over-Unders. Backwards Bear Crawl back to the bottom of lot. Plank-o-rama to wait for six.
15 Jump Squat OYO
Carolina Dry Dock x 15 IC
Mosey back up lot and up Walsh toward shopping center at 51/Carmel (Panera/Bonefish) with a stop on the way for 15 Smurf Jack IC. Continue mosey to shopping center.
Mary
Little Baby Flutter Crunch x 25 IC/Heels to Heaven x 15 IC
Triple Nickel
5 Burpees/Run up stairs and over 2nd floor walkway to the middle/5 Burpees/Run back to launch/5 Reps. Plank-o-rama.
Flutter on curb x 25 IC
Mosey across 51 at Carmel intersection. Continue mosey around the shopping center across Carmel to Palatine Hill.
Merkin x 20 IC
Triple Nickel
Run up Palatine/5 Jump Squat/Run down/5 Jump Squat/5 reps
Plank-o-rama
Mosey back toward the school through Jack In Box parking lot and cross 51 at crosswalk to benches in front of CCHS.
Bench Set
20 Decline Merkin/20 Dips/20 Incline Merkin
Mosey back to launch lot
2 minutes of burpee to to take us into COT
Moleskin
Strong crew today at Centurion. T-claps to Margo and Scabby, who ran in and back, as usual. Warm welcome to Pebbles who is a Fort Mill/Indianland PAX. Great work out there. Come back and visit anytime. Mumblechatter revolved around burpees today. I am quite sure we exceeded the burpee threshold for Hops at around 80. When you look at what Cameron Dorn completed 5/17/2014, 80 burpees is a like a walk in the park. Aquatic Center work left YHC pretty smoked and concerned that 35 minutes remained. The stair/run/burpee work of the first Triple Nickel was painful and redundant. Of the variety that you cannot wait to complete and move on to something else. Teddy, Chelms, Bout Time, and Purple Haze, and Hops made this look easy. The 2nd Triple Nickel at Palatine with jump squats is always a crowd pleaser. Hannibal knew he would find himself at Palatine and crushed the hill work like the rest of the PAX. Had to audible the bench set due to slick conditions. Just enough time for 2 minutes of burpees to close. At this point, Hops was through with burpees and made sure PAX knew burpees are not part of Weinke at the Rock tomorrow. Good strong work by all PAX today.
Thank you men, for coming out today and helping to sharpen. I truly enjoy and and get excited for the opportunity to lead the PAX. Centurion crew always pushes hard.
Announcements
Sign up for Mud Run by 3/1. Strong A51 representation with some really fast teams. The more the merrier. 4/11/2015 at the Leatherneck in Gaston, SC, outside Columbia, SC.
3/21 Team Chepul Hill will run to raise money and awareness for brain cancer research. See Twitter/weekly email for details and link to sign up.
0630 Obstacle Run Workout at Indianland ES on 521 followed by 0700 Bootcamp workout Q’d by our very own Runstopper. Thanks Pebbles.
New 3rd F on Tuesdays in Ballantyne at Einstein Bagels across from the Vine, where Bagpipe and Swift launch. Launch sometime in the Spring.
I left the house really early due to the threat of black ice. On the way, had a train blocking the road. I’m getting #Amtraked. I detour and still arrive 30 minutes early as there was no black ice meaning I got #Cantored. What is going on? Spent some of my #Cantore free time doing a little mileage recon around the track and then I get a text that HB is running late due to his daughter blocking his car in. Then DT texts that he is also getting #Amtraked and will be running about 15 minutes late. Well, we shall overcome so let’s go.
The Thang
3 solo Hairband miles and then HB arrives.
Mosey to the track where we normally plant the shovel flag for Outland
COP
SSH x 20
10 Burpees OYO
IW x 20
3 sets of
Merkins x 20
Carolina Drydock x 20
LBCs x 20
Run the track (roughly .15-.20 miles which is similar to the distance between obstacles in the mud run)
In the middle of the 3rd set, we see DT driving by so we mosey back to the parking lot to pick him up.
Mosey back to the shovel flag track.
2nd COP
SSH x 20
One more set of merkins/drydocks/lbcs/run to spread the joy to DT
Mosey to the hill.
Jacob’s Ladder with 5/10/15/20 burpees at the top and 5/10/15/20 squats at the bottom.
Hairband mile
People’s Chair with 50 air presses x 2
Hairband mile
Backwards run back up the hill with SSH x 30 at the top
Hairband mile
2MOM
Flutter x 25
Dolly x 20
DONE
MOLESKINE
The #Cantore/#Amtrak resistance was strong today but both were overcome. The whole idea of this workout was to do something and then run to get you used to what the effect of the mud run will be. And the idea of increasing burpees for Jacob’s ladder is that if there is something that we can’t do during the mud run, we never know what the number of burpees needed will be so might as well prepare for the worst. Good job to push through them.
Announcements:
Sign up for the mud run ending tomorrow
CT and HB on Q for Outland
Thanks to HB for taking us out.
Prayers for Z, DH and TLS