11 ignored the temptation to sleep in on a Saturday and rose to the challenge of becoming Immortal Olympians. The Warm-Up:
The Thang:
Part 1:
Luck of the Draw: 1st PAX draws 2 cards, one from individual stack and one from group stack. Group performs their designated exercise until individual completes his.
| Individual Timer Exercises | Group Exercises |
| 50 Merkins | Lunge w/ KB |
| 30 Goblet Squats | Lawnmowers |
| 20 Pull-ups | Squat & Press |
| 25 KB Presses | Merkins |
| 40 Upright Rows | KB Clean & Press |
| 30 Merkins | KB Halo |
| 50 Swings | KB Press (on back) |
| 20 KB Merkins | Good Mornings |
| 40 Dips | KB Cleans |
| 50 Lawnmowers | Alternating Swings |
| 30 Tricep Extensions | High Pulls |
| 20 KB Presess | Lunge w/ KB Press |
| 50 KB Presses | Goblet Squat |
| 25 Swings | Deadlift |
| 6 Turkish Get Ups (3 per side) | KB Merkin |
| 15 Squat & Press per side | Figure 8’s |
| 40 Alternating Swings | Tricep Extensions |
Part 2:
Pair up for some football skills and circus of pain. The timer is a pair of men who are throwing and receiving the football for 200 total yards, down and back to the group. One guy throws it, then sprints by the guy who caught it, etc. Every drop equals 3 burpees for the footballers. During this time the other PAX are on the below pain stations:
Ended with 5 minutes of Mary
The Moleskine:
First, let me thank the Site Q’s past and present for putting this site out there and allowing me to come out with all my toys. A full hour is much different than the normal 45 mins, but it also gives you the opportunity to do a great many of things all in one workout. That’s what we did today. We hit everything. Luck of the draw had everyone sweating and feeling good. A solid 20 minutes of straight kettlebell action, no breaks. Next we headed over to my favorite part, all of the stations for feats of strength. Our timer for this was two guys showing off their best football skills…let’s just say there were a lot of burpees out there today, except for Probations 2.0 who at 9 is already a baller. That kid was running 50 yd outs and never dropped one. Speaking of Brutus, he also conquered the tire and flipped it over all by himself. That kid is going to be a beast. Hoff as expected is a beast, however instead of just pulling the tire with the harness he threw it around his neck and then proceeded to crab walk pulling the tire…that is incredible. We should have recorded that and sent to JJ Watt for a challenge. Winterplace was a stud today but made no friends when he said 20 Burpees when called upon for Mary. I’m afraid he may never be called upon again, at least from any of these guys. We’re all better for it though! Sound off on any more notable mentions. It was an honor to lead you all today gentlemen!
Announcements:
Seems Wingman’s calendar seems to be incorrect, I say we go back to the old days of telling someone they are on Q next week, this Google malarkey just isn’t working. Pop had other commitments so YHC and Lex Luther decided to Co Q. There was a 4 mile pre run that was supposed to be fellowship pace but ended up a sub 8 minute mile (Slim Fast, Frazier, Mr. Bean & Outback). After enduring the usual abuse for being on the IR and spending sometime in Mexico it was time to go, no newbies so no disclaimer given and off we go for a joint Q, YHC was up first. Outback and I discussed the idea of just running for 30 minutes to get under Freehley’s skin which seems rather easy to do, but cooler heads prevailed, I think!!
I have noticed over the past few weeks a new fashion sense to Ballantyne AO’s as we know Metro goes Metro, Strange Brew, well he goes Strange Brew and now it seems we have the “HEADBAND” sported today by the Chairman of this group Fire Hazard and now Outback and Fireman Eddy, FH swears by them and he’s a beast so I’m buying mine this weekend.
THE THANG: Mr. Bean
Quick Mosey down Ballantyne Commons to the soccer filed at Premier, stopping along the way for the following: YHC has not been to a workout in 10 days and somehow forgot how to count, give instructions, a total mess until we got to the soccer field and then it was like riding a bike again.
15 IC Merkins
15 IC MC
15 IC Merkins
15 IC MC
Arrive at soccer fields to the groans of old man Freehley “C’mon Bean we cant use the fields we will be kicked out” Read the sign Sir it states “No Unauthorized Soccer” we weren’t playing soccer!!
Line up and proceed with a Merkin Ladder 10 down to 0 with sprints across the field in between. Very strong showing from Swiss Miss, FH, Mic Check and that 23 year old kid Mario (not fair)..
5 Burpees sprint across field hold plank for the 6, 10 Wide Arm Merkins.
5 Burpees sprint across field hold plan 5 Burpees
30 Second Count People’s Chair arms out straight, 5 Burpees sprint across field
Repeat count assisted by Mic Check
10 Wide Arm Merkins IC sprint across field, hold plank for the 6. 15 Flutter IC, sprint across field
10 Wide Arm Merkins IC Sprint across filed hold plank for the 6, 15 Flutter IC. 10 Count from Gumbo and hand off to Lex Luther.
Lex Luther:
Indian Run from Premier all the way to Snyder Lance Parking Lot ( That is A HIKE).
Count off in teams of 4 for wall climbs, each partner climbs the wall 10 times.
Lap of Snyder parking lot in your team arrive back and perform Lunge Splits
Lap of Snyder parking lot in your team this time its a race all members of team must finish last place performs 18 LS, 16LS for 4th 12 for 3rd 8 for 2nd
Mosey across bridge to Loch Ness for Wheel Barrow/Partner Carries 50 yards and repeat.
Mosey to Bissell wall for a new one to me Burpees with a wall jump 5 on each side of the wall.
Mosey to Dolphin Hill (Very Steep) in teams up and down 5 times, some of the PAX decided to run a lap of Nessie or perform random exercises.
Mosey to Bissell #2 20 Incline Dry Docks off the wall, rinse and repeat.
10 Jump Wall Burpees, mosey back to the AO for a very quick LBC count, nobody could keep up with Lex he lost us all!!
Moleskin: Great to be back out with the PAX the banter as normal at Stonehenge was brutal but designed to push each member of the PAX. Nice Co Q Lex you really brought the pain and a very new exercise, MC, FH & SM were flying thru that. Good showing from everyone it was a solid group. Miles covered just over 3.2.
Announcements:
Puppy Love is not doing the Mud Run and WILL NEVER do the Mud Run, way to go brother!!
Chippy somewhat promoted Fight Club but doesn’t really want a lot of guys there, ok!!
Mud Run is around the corner, sign up please.
Nice take out from Chipotle. And Loogie seemed to upset the folks at Einstein’s for ordering the Walnut Cream Cheese, you had to be there….
18 PAX wandered out of their #FartSacks to partake in their #DOWNPAINMENT at one of the largest AOs in Area 51 and here’s out it went down.
The Thang
2 laps of the #HairbandMile while Hairband pulls in and gets his ruck on.
COP:
Football Practice:
Mosey to the practice football field for some #HardKnocks
Grudens’s QB Camp:.
Line up at the goal line for the 2 minute drill. 1 PAX is the QB, another the WR, the WR runs 10 yards in route, if they connect the drive continues. Incomplete pass, 5 merkin penalty. Flap Jack QB/WR combo so each PAX has a chance.The PAX failed to score did not complete the 2 minute drill so we ran a gasser for penalty..
Jack Webb
Mosey back to the soccer field for everyone’s friend, except Glass Joe, Jack Webb, up to 10 merkins.
Ray Guy:
Line up at the goal line for a little punting contest. Each PAX gets the chance to out kick the coverage, longest punt wins bragging rights, for whatever that’s worth, but fun none the less.
The “Semi-Gloss”
Head back to the middle school and grab some wall for the Peoples Chair, with arm raises, Boondock’s call..
Mary:
Return to the parking lot for some
Moleskin:
Announcements:
7 PAX left the parking lot at Weddington HS on Saturday morning in memory of their brothers at the Spartan Super event in Asheville. Our #Downpainment on the trails of the Weddington Complex was meant to induce pain and a little bit of adventure. Not a full Spartan Super, but let’s try for a Superlative workout anyway.
The THANG:
Moleskin:
Announcements:
YHC got a call from Radar at 0654. He indicated that he would, in fact, make it by 0700. He was actually a few minutes late and wearing flip flops when he pulled in. No one seemed to mind much. He got shoed up and asked about FNG’s before we hit it. Radar had 1st 30, YHC had 2nd.
Thang
COP
SSH x 50 IC
IW x 25 IC
MC x 25 IC
Squat x 20 IC
Indian Run out of the McAlpine lot into the Touchstone neighborhood. Partner up. Determine which partner is faster. Partners run opposite directions of 1 mile loop. Meet in the middle somewhere. 5 sets of 10 Hand-Slap Merkin/10 Knee Slaps.
Burpee Suicides
Uphill runs of increasing distance to telephone poles. 1 Burpee at each turnaround. Chair Plank when finished. Indian Run back to campus. Radar passed the Q to YHC at the B-ball court.
Circle up for Mary. 6 inches/Dolly x20 IC/Hold/Flutter x 20 IC/Hold/Heels to Heaven x 20 IC/Hold/Rosalita x 20 IC/Hold/Protractor/Hold/3-10 counts.
Flip over into high plank for Plank Series. Several plank moves for approximately 4 minutes. Flatulence dictated the length of this series. It was time to vacate the area to the Rock Pile.
Grab exercise rock and form groups of 3.
Relay Mile Race
Each partner runs 1 lap of track at AYG speed. Non-runners rinse and repeat rock set: 15 Curl/15 Press/15 Tri Extensions/5 Rockees. Team of YHC, Dear Abby, and Margo the winners. Soccer folks began pulling in. Finished with 1.2 mile loop. Down 51 to first light. Right. Right on Bevington. Right on Carswell. Done.
COT
Moleskin
Excellent to have Purple Haze join us today at Day Zero. Radar showed me the text exchange between he and Haze. Let’s put it this way, Haze was slightly hesitant about a DZ post with Radar and YHC on Q. Radar can be very convincing. He will call you out. Got it done and Haze posted. Great to see you back out brother.
Pax all worked hard today for this run-heavy bootcamp. Must be some kind of running race looming. YHC messaged Radar earlier in the week to pass the buck on the backblast. No response. His strategy today was simple. He told YHC he was not posting a backblast and he didn’t care. Told me I would have to post because it would bother me too much not to. Guess he knows me well. Really enjoyed this workout. Strong crew and hard work. Sorry to Margo for not incorporating your request for calf raises. Next time for sure. Thanks for the opportunity to lead. T-claps to Skywalker for the takeout prayer.
Announcements
Register for the Mud Run.
Read the weekly email. Peruse f3nation.com. There is a lot going on.
Mountain Goat took a tour of the always-demanding hills of Raintree for an interval funfest beatdown!
The plan was simple:
1. Stretching in parking lot
2. Warm-up run to Rounding Way
3. 3 sets of 5 roux (30-seconds slow run, 20-seconds medium run, 10-seconds all out, 2:00 recovery after the 5th round)
4. Slow run back to SCMS
5. Finish with 4x parking lot sprints. Stretching, DONE!!
We covered 4.75-5.25 miles.
Moleskine
Excellent job today from EVERYONE! We had a wide variety of running paces but we stayed together pretty well.
Always an honor to lead this group of men! The Mouth, Turkey Leg and Voodoo were consistently out front.
Equally impressive were Philmont, Pele and Kilowatt giving 100%!
Great to have the in-famous Run Stopper and Hannibal join us! You both are welcome to join us anytime!
YHC continues to learn the nuances of keeping the group together when not on the track. You guys did great with several audible changes in direction. I love that workout with the hills. Will work next time to limit the number of direction changes!
Hopefully everyone left gassed, but ready to come back next week!
Thanks to Simba for the take out prayer! Remember Katrina families and impacts this weekend (Voodoo). Also prayers requested for kids starting back to school (Tang).
Announcements
1. Mountain Goat will meet on Oct 11 with guest Q Honey Bee.
2. Mud Run sign-ups
3. Runners/drivers still needed for BRR.
Nothing like your VQ! Ductwork has been posting to F3 workouts for several months now and it was time to step up and lead. He did a fantastic job – read below what the activity was.
The Thang:
Mosey to the field, circle up
* IW x 15
* SSH x 20
* Mountain Climbers x 12
* Monkey Humpers x 10
4 corners:
* 10 Burpees
* CDD x 12
* 10 Burpees
* Squats x 12
* 10 Burpees
* Merkins x 12
* 10 Burpees
* Sister Mary Catherine x 12
* 10 Burpees
* Plank
Mosey to the end zone and partner up for Suicides + 3:
* Partner 1 – 25 yards | Partner 2 – 10 Merkins (Flapjack)
* Partner 1 – 25 yards + 50 yards | Partner 2 – 10 Merkins + 30 LBC (Flapjack)
* Partner 1 – 25 yards + 50 yards + 75 Yards | Partner 2 – 10 Merkins + 30 LBC + 20 Squats (Flapjack)
* Partner 1 – 25 yards + 50 yards + 75 Yards + 100 yards | Partner 2 – 10 Merkins + 30 LBC + 20 Squats + Flutter until done (Flapjack)
* Plank
* Partner 1 – 100 yards + 75 yards + 50 Yards + 25 yards | Partner 2 – 10 Merkins + 30 LBC + 20 Squats + Flutter until done (Flapjack)
* Partner 1 – 50 yards + 25 yards | Partner 2 – 10 Merkins + 30 LBC (Flapjack)
* Plank
* 100 Yard Gasser (AYG)
* 100 Yards at 50%
* 10 Burpees
Mosey to parking lot for Mary:
* Flutter x 10
* Freddie Mercury x 20
Take a knee and gather round. Next Saturday, September 5th is not only Labor Day weekend, but it the opening weekend for the greatest sport known to man, collegiate tackle football. To celebrate the end of the long, grueling offseason Gullah and YHC are happy to announce the first annual Area 51 Kickoff Classic presented by Olympus. Instead of a traditional workout that morning we will instead play football. Since we live in ACC country it will be of the two hand touch variety and feature way too many forward passes. The two teams for this epic clash will be captained by the good people of The Rock and Day Zero since their feud has escalated beyond backblasts and twitter, the only solution is to take it to the gridiron. The Site Qs for The Rock and Day Zero will draft players from the talent pool of PAX who post that morning, and it’s not a stretch to say that the squads will be better than just about every team Ohio State will face this season. We joke about how awful the big 10 is but you have to hand it to the Buckeyes, their strategy of not playing a tough game until they got to the playoff so they would be well rested certainly paid dividends last season.
Some sort of physical challenge will determine which team chooses first. We will play until 8:00 am unless there is a tie. Since we are not Notre Dame, ties are unacceptable and championships should be settled on the field (This is a reference to the 1966 season where Alabama was robbed of a third consecutive national championship and no, we never forget, even if we hadn’t been born yet). Now lest ye believe this is simply a game, be assured that so much more than pride is on the line. The Golden Kettlebell will be up for grabs. Now that your interest is piqued, start hitting the sleds and practicing those wheel routes. In 8 short days we put foot to leather to celebrate football, fellowship, and by extension America. Now take your salt tablets and get a drink from the hose. See you next Saturday. Roll Tide.
F3 initiated a relationship with Alexander Youth Network [AYN] in January 2015. AYN is a non-profit facility that provides professional treatment to children with serious emotional and behavioral problems. The work we’ve done at AYN has been with kids that are in the residential program. These kids – typically ages 6-12, and mainly boys – live at AYN for months at a time as they receive treatment. Thus far during 2015, men of F3 have led ten Saturday workouts at AYN, we’ve led and funded [thanks to the F3 Foundation] a fun summer cookout on the AYN campus, and we attended the annual AYN celebration/fundraising luncheon held in uptown Charlotte. And I’m pleased to report that in September we are scheduled to deliver new sports equipment to the AYN campus, thanks to a $1,300 grant from the F3 Foundation that will enable us to purchase all sorts of gear [e.g., footballs, basketballs, volleyball set, disc golf set, ping pong table, etc.] for the [up to] 36 residential program participants that live on campus at any given time.
In late 2014 when I reached out to AYN I wasn’t sure if anything would come of it, or even what the possibilities were. But, I knew for sure that men of F3 would rise to the occasion if we put a program in place. Interestingly enough, after connecting with AYN I learned that two men of F3 were/are serving on the AYN Board [which I suppose shouldn’t have been a surprise]. We launched our workouts in January and since that time we’ve been present and we’ve been consistent. 20 men of F3 have been involved in some capacity during this period. We know the kids and they know us. And while I suppose it would have been worthwhile to have done just one workout with the kids at AYN, I believe the reason we are having an IMPACT is because we’ve created a sustained partnership. One of my best my moments at AYN was at an event where after seeing one of the kids a couple times during the same week he said to me, “I see you everywhere.” Our work with AYN is yet another example of how men from all across F3 Nation take action and make a difference. Triple claps to the men that have been involved, and thanks goes to the F3 Foundation for supporting our efforts.
Joker
Escargot planted the SF, the pax was disclaimed and we set out into the gloom for another workweek-ending downpainment at Centurion.
The Thang:
Jog to the parking deck, all the way to top for COP
Merkin x 13 IC
Slow squat x 25 IC
Imperial Squalker x 13 IC
MC x 25 IC
Burpee x 13 OYO
Down the stairs and jog to practice football field for partner work
Partner up
Over-under x 13. Flapjack.
Partner Derkin x 13. Flapjack.
Prairie Fire Mary x 30. Flapjack.
Handslap partner merkin x 20
Old school sit-up x 25 w partner plank. Flapjack.
Jog to natatorium hill for more partner work.
P1 lunge walk up hill, run down. P2 CDD’s. Flapjack.
P1 burpee broad jump up hill, run down. P2 LBC’s. Flapjack.
P1 run up hill, bear crawl down. P2 h-r merkins. Flapjack.
AYG run up hill.
Jog to north football stadium entrance.
Plank walk up the hand rail.
Mosey to parking deck wall for peoples’ chair. Overhead press x 25 IC.
Jog to launch lot.
Slow flutter x 13 IC
Knee Up x 10 IC
COT
Ye Olde Moleskine
Solid effort by the pax today…except my partner Scabby whose plank form leaves a bit to be desired. Thanks for nothing on the over-unders partner. You know I love ya Scabby. T-claps for running in to Centurion.
T-claps also to Mermaid & Cane for running in. Anyone else? Chelms did some pre-work in the parking deck #BRRready
FYI for all the Cameron Wood pax – our relatively new pax Goonie is your neighbor.
Dear Abby was flying on bear crawls and AYG run.
Sound off if I missed any backblast worthy happenings or comments.
Privilege to Q as always.
Announcements
Signup for Fall USMC mud run or Mermaid will politely hunt you down.
Chelms asked for willing pax to tutor at AG and/or Billingsville
HDHH convergence at Mellow Mushroom- Selwyn next Wednesday 9/2 – portion of proceeds go towards Nicaragua Bridge Trip in November.
Dear Abby – asked for prayers for his new position with Charlotte Agenda #humblerequest he then asked the pax to check out the website and subscribe #shamelessplug
check all manner of electronic communiques for other items of note