21 men tossed around some snowbells. Here’s how it went down:
Warm Up
25 Swings OYO
SSH x 20 IC
25 Swings OYO
IW x 20 IC
25 Swings OYO
Merkins on bell x 10 IC
25 Swings OYO
Partner up, same size bell
Farmer Carry down to front of church with 10 merkin chaser
The Thang
P1 – Runs to top of hill and back
P2 – Called double kettlebell exercise
Flapjack
Rinse and Repeat – both partners will have run twice
Exercises:
Renegade Rows
Double Bell Front Squat
Double High Pulls – audible to P1 doing 25 Heels to Heaven
Seesaw Press
Wide arm merkins on bells
Deadlift – audible to P1 doing 25 LBCs
50 Swings OYO
Farmer Carry back to parking lot with 10 merkin chaser
COT
BOM
Moleskin
The snowfall made for a nice background today. YHC welcomes any distraction that takes my mind off the pain of a seesaw press.
Renegade Rows proved once again to be dangerous. #flattenedfingers
Welcome Squid to Skunkworks and his first gear workout. Double kettlebell work isn’t always on the menu, but it was today, so make sure you come back next week to see what’s cooking.
ALL the PAX put in strong effort today. Minimal planking/recovery means everyone stayed together and finished each set around the same time. Great work by all.
Thanks to Sussudio for taking us out.
As always, a privilege to lead.
Announcements
F3 Golf
BRR Signups
Continue to pray for Zip-a-dee’s recovery
Posted on behalf of Sanka
In honor of NFL Combine week, the strong athletes of Basecamp proceeded to don their virtual singlets, apply their virtual bib numbers, and prepare to protect [this] house (or school yard… but you get the idea).
THE THANG
COP
A mosey off to the track to circle up for a little warm-up (or COP, or whetever you call it..play along here).
55x SSH
15x Hand Release Merkins
45x SSH to complete the century mark
25x Imperial Walker
WARMUP RUN
A mosey round the track for warming the legs before the stop watch starts… after 150m, AYG for the final 50m (target a flat 2.0 sec time on the AYG; Vic Beasley set the low mark. The Basecampers were coming after the mark). Each member counting off at the finish line, then partnering with the PAX nearest to their finish time.
UPPER BODY
A mosey up the track, rail walking all the way down the track. Confident with the number of presses completed, all combine athletes proceeded forward for circuit work.
THE CIRCUIT
20x dips -> 20x suppine pullups -> 20x stepups -> 1 on 1 race to the steps -> mosey back for plankorama
REPEATO 3x
THE VERTICAL
Target jump squats -> Aiming for a spot higher than your reach, complete a squat down, leaping up to the spot targets
Target Jump Squats 20x
REST WHILE YOU SIT – 60secs on the wall
Target Jump Squats 15x
REST WHILE YOU SIT – 45secs on the wall (with presses)
Target Jump Squats 10x
REST WHILE YOU SIT – 45secs on the wall (with presses)
MARY (not the combine groupie, but the core work)
Mary Roulette, with each PAX in line calling the exercise
Flutters -> Freddie Mercury -> LBC -> Merkins (what?) -> Russian Twist -> Protractor
COT
Announcements including : F3 A51 Golf, Spring MudRun, BRR starting up, etc…
Basecamp seeking Q’s (calling you out Morningstar!) http://bit.ly/F3BasecampQ
Continuous prayers for Zip-a-dee
PRAYERS LIFTED!
18 of south Charlotte’s finest kicked off another Monday with this week’s edition of DMZ. YHC was so excited about the mid-40s temps that I forgot the gloves in the car. And that wasn’t the only thing forgotten – as pointed out by one of the PAX, the actual disclaimer part of the disclaimer was missing. #details With that (halfway) out of the way, we were off.
The Thang –
Mosey to the church lot and circle up for brief warm up: 20 SSH, 20 IW IC
Head around church to main entry and find a low section of wall for some bench work: sets of 15 dips, 20 step-ups, 15 derkins OYO. Rinse and repeat.
Mosey across Carmel and head towards the school stopping at the last street on the left. Triple nickel using the hill with burpees up top and jumping lunges at the bottom.
Jog on to the school and take a lap around with a backwards run mixed in through the bus lot. Stop in the front lot and partner up. Round 1 – both partners bear crawl to first median, then wheelbarrow to far median. Round 2 – both partners lunge walk to 1st median, then flapjack on the wheelbarrow. Round 3 – crab walk to 1st, then lunge walk. Find a spot on the wall for a little People’s Chair w/ arms out, then 25 air presses IC.
Back to the launch stopping at speed humps for 20 Carolina Dry Docks, then 15 burpees. COP for 20 low slow squats, 15 wide arm merkins, 20 dolly, 19 (yes, 19) rosalita all IC. Then 25 monkey humpers and 10 burpees OYO. Done.
Naked Moleskin –
Certainly an honor to lead the PAX for the first time at DMZ. Lot of solid work out there and the only heckling was deserved; though it didn’t take Run Stopper long to Q-jack and lead some Plank-o-rama after the first exercise. Probably teaching me a lesson for skipping out on his Q-school. The forgotten gloves proved costly as Blades of Glory pushed the wheelbarrow thru the minefield of glass that is the CMS parking lot. #itsonlyafleshwound
Announcements – last week for MudRun signups. 2nd Annual F3 Golf Classic Thursday, April 30th – details on the website. Prohibition said it was so good last year that he had a blast and wasn’t even there.
Thanks for the opportunity to lead, men.
Posted by Hopper on Behalf of Flipper:
6 Men braved the slightly less dark and slightly less cold gloom at The Rock. I knew we were in for a lightly attended day when my car was telling me 29 degrees on the drive over, so I was more than slightly happy to see Ripcurl already onsite and warming up when I arrived at 10 til. Shortly thereafter our ranks grew to 5 and a slightly tardy M made us 6, the perfect count for a Flipper brand beatdown.
The Thang:
Mosey for a few then Circle Up
-Side Straddle Hops X25 in cadence
-Merkins X25 in cadence
-Mountain Climbers X20 in cadence
-Cross Climbers X20 in cadence.
Mosey to the front lawn while explaining the two rules of the day, when you go down complete a hand release merkin, when standing perform a jump knee tuck.
Once at the front lawn we split into pairs to flapjack exercises.
1st partner completes 3 point plank holds X8 (each limb up X2) while 2nd performs ¾ drill.
Flapjack
Mosey to the parking lot for suicide sphinx
1st partner runs 2,4,6,8 lines dropping for a merkin at each line (home and away)
2nd partner performs 3 point forearm plank X8 (each limb X2)
Flapjack
Mosey down around the soccer fields and back to the pavilion to grab some wall
1st partner completes 1 legged chair while 2nd performs plyo-gumps* X8
Flapjack
1st partner holds longer 1 legged chair while 2nd performs plyo-gump with longer holds X4
Flapjack
Indian run to the corner of Rea and 51 for some elevator clap-ups X15ish
Mosey to the park for some playground fun
1st partner 3 stage elevator pull ups while 2nd completes 3 stage decline elevator merkins
Flapjack
Mosey back to campus to complete a “runstopper roll” on NorthFace (plankwalk then roll side ways down the face) before jailbreaking to the cars.
COT and heading out, great fun and a good sweat had by all.
*Plyo-Gumps consist of merkin to side plank to plyo merkin with a 45 degree rotation = 1 rep
Thanks for Qing Flipper! Next up is Hops!
11 strong came out to get stronger at Foxhole. Cold, rainy, Monday morning… yuck. But nothing good comes without sacrifice… so here we go.
The Thang:
Circle up for warm-up with: 20 SSH, 20 slow squats, 15 Peter Parker merkins (all IC).
Divide into 4 groups for a “4 Corners” style rotation. About a minute at each station then haul your bell to the next station. Did two rotations. Called exercises were: two-hand swings, shoulder presses, squats, rows, one leg deadlifts, upright rows, KB merkins, high pulls.
Mosey over to jungle gym and divide into 3 groups. Rotate through stations for pull-ups, man-ups, and overhead KB presses.
Back to the parking lot. Lunge walk to the first speed bump, run to the second. Then 10 KB burpees IC (8 count).
Mosey to “the faculty lounge” (covered area at the front of the school) for Mary. Partner up for weighted sit-ups, then P1 runs lap while P2 does dolly press, flapjack and repeat with flutter and LBCs.
Finish with a lot of plank rows and KB merkins.
Moleskine: Great to see the PAX this morning. YHC definitely needed the extra motivation that only F3 can provide! Introduced the man-ups after getting introduced at Indian Land workout (#Arsenal). This is a great exercise… seems simple but really puts you to the test.
Thanks to Mic Check for taking us out.
Announcements: Mud Run sign ups almost over! Get signed up this week.
4 regulars and one site FNG showed up to throw punches.
The Thang:
3 stations of heavy bag (over a sheet of ice), shadow boxing partner, and mitt work. Finished out with 2 sets of 2 rounds sparring 25% (no face shots)
Thanks for coming out, it was fun sparring and seeing how the PAX ranges 25% during sparring. Note to self when stepping on Haggis foot during sparring, do not politely stop throwing punches while stepping off his foot or he will light you up. Mic Check Ali, welcome to Fight Club, cannot wait until future pre fight and post fight interviews…..your trash talking is A+
Looking for some new faces at Fight Club.
Chippy
Posted on behalf of Lobster Roll:
Brisk jog around the campus ending at the lower parking lot.
15 Burpees OYO
25 IC Plank Jacks
14 Burpees OYO
30 IC Imperial Walker
13 Burpees OYO
35 IC LBCs
12 Burpees OYO
40 IC Squats
11 Burpees OYO
Merkins – 10 regular, 10 diamond, 10 wide-arm & 10 regular
10 Burpees OYO
Mosey to far end of soccer fields for a man-sized suicide
Plank-o-rama
Mosey to the playground and partner up
Team total of 50 – Toes to Bar
Partner 1 does as many as he can while partner 2 completes a loop around the upper parking lot
Team total of 100 – Pull-ups
Partner 1 does as many as he can while partner 2 completes a loop around the upper parking lot
Head to the wall for some peoples chair (2 rounds)…air presses and lunges included
25x decline merkins on the curb
Mosey to wall at front of school for 25 donkey kicks and 5 Ball-to Wall merkins
Mosey back to launch and complete 100 LBCs
Great work by all and always fun leading such a great group of men.
“Here’s a question. Was it morally wrong for me to exploit my knowledge of the future for personal financial gain? Perhaps. Here’s another question. Do [you run the Wiggler]?”
Run the Wiggler! 5:30 am Tuesday – corner of Foxcroft and Rothwood – hot tub pace…
**Lou: Hot Tub Time Machine
5 men faced down their fears and had a good workout, and a good laugh too.
The Thang:
After waiting for a good while for Mic Check to master his hand wraps (never happened) we began a rotation through boxing stations led by Chippy. We hit the punch bag some, hit the mitts some, and did a lot of shadow boxing. It was challenging to put any power into the bag since it was solid ice below it. The shadow boxing involved a lot of trash talk from Mic Check Mayweather.
Chippy was raring to hit someone and after about thirty minutes he sent us over to the hallowed patch of dirt and leaves known as “the ring”. After strict instructions to keep our punches to 25% or less the action commenced as follows:
Dead Lift vs Mic Check, Chippy vs Loogie, Haggis vs Deadlift, Mic Check vs Loogie, Chippy vs Haggis.
The power quotient steadily increased (this often happens in sparring) and I think we finished up around 50 – 60%. I think we all caught a few solid hits, and we all laughed our a$&@/s off at the showboating performed by a certain Mic Check. Problem is, the bugger is so quick he can get away with it.
Anyone who hasn’t tried Fight Club yet, you are missing a great workout and a good time. Sparring is optional – come on out and give it a try!
Temps were a little warmer and the PAX were in a chipper mood. Time for a classic beatdown at the Henge. Here’s what we did.
The Thang:
Mosey to parking lot for warm-up: 25 SSH, 20 IW, 15 merkins, and 20 mountain climbers (All IC).
Down to the lake for Ladders and Chutes. Ladder #1 = squats and decline merkins (11’s) and a lap around the lake. Ladder #2 = step ups and dips (11’s) and a lap.
Mosey down to the exercise trail and… AUDIBLE!!!… it was covered in ice. So continue on and do something different for upper body work (made up on the fly).
Partner up. P1 CDDs while P2 bear crawls across the lot and back. Flapjack. Then P1 does merkins while P2 crab-walks across and back.
Mosey across the street for some hill work. P1 runs up and down 3X while P2 does dollies. Then flapjack and repeat with flutters and finally LBCs.
AYG to the over pass and 3X people’s chair. (Regular, arm raises, arms out front)
Long mosey down to the soccer fields. (Note: had we tried the garage, that security guard was waiting for us again. Best to stay out of there for while.)
Circle up for a ladder up burpees with Mary in between. 5, 10, 15, 10, 5 X burpees alternating with heels to heaven, dying cockroach, LBC, peter parkers.
Mosey home and do some merkins to wait for the 6.
Moleskine: Mumblechatter was high throughout. Great group of guys and a real pleasure to lead. It’s only going to get better boys, this winter is on it’s last legs!
Announcements: Be on the lookout for some new 3rd F coming to Ballantine. Will probably be Tuesdays following Bagpipe at Einstein Bagels. Hops is looking for 2 men to lead – please reach out to him if you’re interested.