The alarm was set for 4:30, Woke up at 3:30. Played the alarm change game.. . .5:00 , ,:5:30,: . .up at 4:30 anyways. Couldn’t afford to fartsack. Men of Monroe depending on me. Hit the road for the hour drive and arrived at 6:50 to only 3 Men in the lot. 1 more arrived by 7:00 and it was time to begin.
Short mosey to the grassy flat under the light pole to begin the workout.
Disclaimer: Planked up and I pronounced “I’m an idiot and I suggest you go home and go back to bed. No takers? Then here we go”: Called everyone to stand back up. “Haha, I just tricked you into doing a Burpee!” At this time another (Nekot I believe) arrived and we were sure to poke fun at him for arriving late: Once I realized one of the Men was an FNG and we gave him the solid disclaimer and the 5 core principals of F3. Planked up again, and then repeated the trickery and made them stand up again. 2 burpees int he books!
The Warmup: Hillbillies X 20 IC,
Back to the plank for arms and legs up,
Merkins X 10 IC,
Shoulder taps X 10 IC,
Then the Dancing Bear kinda, sorta in cadence X 5! A fun new plank game where we spin in circles and wave our arms around!
Then Mosey up the hill for a tour of downtown Monroe! The ascent out of the park was longer than I remembered. Up the ramp out of the park, then up the hill and across the train tracks. .. up. . .up. . .up
We safely crossed the bridge, the street, and planked up for the 6. Peter Parkers IC X 10 until the 6 arrived.
We continued the mosey to the old courthouse in the center of town where we found a spot on the grass for some SSH IC X 20,
Here on this historic green the pax needed to catch their wind so YHC shared on my love of F3. How my Dr. EH’d me during a physical (not like it sounds) and how after my first workout I could barely walk afterwards but I had never had so much fun in my life. Once the story was complete I called some Dora 1.2.3 with 100 Merkins, 200 squats, 300 LBC’s. Partner one exercised while partner 2 ran around the courthouse block. This was about a 1 minute lap so it was just right for each Pax to get plenty of pain from both exercises.
FNG parntered up with Glass Joe and they pushed through to the end. FNG paused for a moment and looked as though he may splash merlot but pushed on through. Once the tasks were complete YHC shared again on how I had stayed the same weight but lost 2″ off my waste and a shirt size smaller in about 6 months and that the workouts would push you to get stronger. “There’s no better way to tell Monroe that F3 is here than to do Monkey Humpers in front of traffic!” Monkey humpers IC X 10. Then, across the street in front of a law firm to do more monkey humpers! I made sure to get a photo as the lawyer is someone I invited but he never responded!
The time was 7:37 so plenty of time for another short mosey through town where I shared a childhood memory of a friend and his parents business. They sold the business and moved, and the new tenants moved in with a tee shirt shop. The new owners hired someone to set the place on fire who ended up killing himself while destroying the building and portions of the surrounding block in a classic case of dumb crook insurance fraud. For more information, read here:
on the 6 for some flutter kicks X 15 IC.
We began the mosey back through town and into the courtyard of the modern courthouse. We found some steps and GJ began to fall in love with the courtyard and the promise it holds for future workouts.
YHC called deep sea divers, X 5 IC each step (5 shoulder taps, feet up a step, 5 more, up a step, 5 more, down a step, last 5, recover).
Then 15 Dips IC
It was time to start heading back so we Mosey’d to picnic tables for Step ups X 20 IC, then down the stairs back towards the park.
On the corner near the bridge I called 5 burpees OYO, then one more round of Monkey humpers!
Over the bridge and back down the hill. YHC stayed back with the FNG while GJ and Pikachu finished strong to the park, but returned for the 6.
The time approched 7:57 and I called the final exercise, take the hill! meet at the top of the hill under the flag pole for the pledge!
With the workout done, Name-O-Rama and Announcements were said, and Hushpuppy shared about the Climb, a completely stupid and utterly pointless event in Gashouse. Click here for more info: http://f3nation.com/2016/09/03/the-climb-csaup-pre-blast-1-the-facts/
Finally, prayers for Glass Joe and his family, that his family have and will overcome the difficulties of 2016 and prosper in their faith, health, and finances.
Seven strong PAX, including two 2.0’s beat the fart sack monster for a solid beatdown this a.m.
The Thang…
CT (AKA MR. Kotter… seriously where the heck have you been?) is first on Q. Mosey over to the Ultimate Frisbee course for a warm–up COP
Partner Suicides
Partner 1 performs exercise while partner 2 runs to first cone. When partner 1 returns to start then switch-o-rama. Each partner take a turn at cone 1 then 2… Probably a 50 yard course with 4 steps. Work your way up to 4th cone and then back down.
Round 1 – AMRAP Squats and Suicides – Plank
Round 2 AMRAP Merkins and Suicides – Plank with knee to elbow right side then left
Round 3 AMRAP LBCs and Suicides – Merkins with knee to elbow right side then left (Spider man in place)
Goofy Foot and Squidward pushing the old guys. Smokey and The Count were smoked just trying to stay one step ahead. Mosey back to parking lot
Now that everyone is warmed up Smokey picks up the Q
Green Sally Supine Pulls ups. These truly gave the PAX a challenge. After hanging form the bar for a solid 3.27 minutes (The duration of Flower by Moby) we were all smoked. Hands were numb and forearms felt like they should be the size of Popeye. YHC was saddened to look down and see mine were still closer to the size of Olive Oyl’s. For anyone who hasn’t had the opportunity to do Merkins or pull ups to this song you’re missing out.
Since no one was able to feel their arms we put our legs to work for an Indian Run back to the Elem School playground for some more running and pain stations. Partner up. Partner 1 does pain station of Q’s choice while partner 2 runs a lap. I guessing this is a 1/8 mile track.
Round 1 Toe Taps x100 (*cumulative) Partner2 run
Round 2 Merkins x100* Partner2 run
Round 3 Crunches x100 or x200 your call Partner2 run
Honestly I was so smoked that I probably have the pain stations wrong. (0/2 deprivation) but we did stuff and it was not easy.
Indian Run back to middle school parking lot. 10 burpees for good measure. ( I think The Late Show called this one. (Thanks brother… I mean it… Thanks… a lot.)
Moleskin: About 3 miles covered this a.m. good times had by all. See above commentary. That is all…
On a pleasant morning in the southernmost point in the greater Ballantyne region seven men gathered to swing some iron and were somewhat confused by the eighth car in the parking lot. Since Foxhole uses an elementary school as an AO this would normally not be anything out of the ordinary since sometimes teachers show up early. This mystery car had an F3 sticker however, so some started to wonder if Tolkien was serious about showing up sometime in the 4 am hour to run seven miles. We knew it wasn’t Cheese Curd however, even though he had tweeted about trying to make it to the workout if it wasn’t too far away. Never mind the fact that at minimum Voodoo, Wild Turkey, the aforementioned Tolkien, and YHC all had longer drives. Once the watch struck 5:30 we circled up to begin the festivities with a fair to middling disclaimer and an unconventional warmup:
40 kettlebell swings, 40 SSH, 40 LBC
30 kettlebell swings, 30 SSH, 30 LBC
20 kettlebell swings, 20 SSH, 20 LBC
10 kettlebell swings, 10 SSH, 10 LBC
Next up we did 5 snatches with the left side, then 5 snatches with the right side, 10 goblet squats, and a lap around the parking lot. The next round was 4 snatches each side, then 8 goblet squats, then take a lap. Then 3 snatches each side, 6 goblet squats, and a lap. Continuing the pattern we did 2 snatches each side, 4 goblet squats, a lap, then 1 snatch each side, 2 goblet squats, and one last lap. YHC’s legs are still an absolute mess after Southern Discomfort this past Saturday so the laps were on par with a three legged basset hound running uphill through a puddle of maple syrup. Sometime in the middle of these sets Tolkien ran into the parking lot to join us. Rumor has it he started by running to the end of the road, then decided to keep going and ran across town, then since he wasn’t tired, ran across Greenbow county. After that he decided he may as well just run across the great state of Alabama.. After eventually reaching an ocean he turned around and somehow managed to wind up on the mean streets of South Charlotte where the only reasonable thing to do in the pre-dawn gloom is swing a kettlebell.
Take the bells to the soccer field for some sprint work. Line up on the line in front of the goal and do 20 swings, 20 merkins, 20 Russian twists the sprint to the corresponding line on the other end of the field. Plank until the group is all at the far end, then lunge walk to the midfield line and jog back to the bells. Repeat the process four more times for a total of five rounds. Tolkien just did a bunch of Mary exercises and may or may not have actually brought his kettlebell to the field. Time is now running short so pack up the bells and head back to the parking lot.
The next cluster of exercises consisted of 5 Romanian Deadlifts with the left side, 5 with the right side, 5 racked squats with the left side, and 5 with the right. The next round was 3 reps of the four exercises, followed by a round of 1 rep of each exercise. With only 90 seconds left until the bell the only reasonable thing to do is swing the bells and get in as many reps as possible until 6:15.
Announcements: Sign up for the Christmas party, Registration for the Joe Davis Run is open, there’s a Jingle Bell race in early December, and there is some New Year’s Day trail race where for $20 you get a shirt and some beer after running 17 miles. There’s also the option of spending $40 for plenty of beer, putting on an old shirt, and not running 17 miles on trails in the middle of winter. Seems like a no-brainer.
20 PAX showed up Monday morning with crisp fall weather to run and sweat. Here’s what happened.
Began disclaimer and quick mosey to front of school. Had the PAX circle up for some warm up exercises. Exercises included: Side Straddle Hop x 15, Mountain Climbers x 15,Burpees x5 OYO, Merkins x 10 OYO and Imperial Walkers x 15. Quick huddle with PAX to describe run through Raintree to Arboretum. Quick disclaimer to make sure PAX stayed quiet for this early morning jog through the residential streets.
Had PAX run down Woodfox Drive and stop at Burning Tree for Merkins until Six arrived. Head up toward Rounding Run and stop at intersection to perform Squats until Six arrived. Make a Right on Rounding Run and run toward Rising Meadow, LBCs until Six arrived. Run toward Raintree Lane and stop at intersection of Rising Meadow and Raintree Lane, Merkins until Six arrived. Make a left on Raintreee Lane and stop at Smokerise Hill Drive for Squats until Six arrived. Head up to Will Point and complete Merkins until Six arrived. Head up to Hwy 51 and perform Merkins until Six arrived.
At this point in the workout the Six never showed. Gooney (the scraper) tasked himself with a rescue mission to wrangle a few stragglers in the back of the PAX. He took this portion of the group back down 51 to the Launch while the remainder of the PAX went to the Arboretum parking lot to perform some Triple Nickel. Start the exercise at the hill next to the ABC store. Top of hill performed Jumps Squats, LBCs at bottom of hill. Finish with various plank exercises capped with hand release Merkins.
Head back to Launch down Hwy 51. Stop at Raintree Lane to Perform Merkins while waiting on Six. Head down Serendipity, stop and perform Merkins until rest of PAX arrived. At this point we caught back up with Gooney’s team and reunited the PAX. Head back to Strawberry Land and perform several cadence drills which included: LBCs. Merkins and Squats. Sent the PAX back to Launch to partner up for Parking Lot Reps.
Partner 1: Run lap around post / Partner 2: Squats
Round 2: Run lap around post / Partner 2: LBCs
Round 3: Run lap around post / Partner 2: Wide Arm Merkins
Round 4: Various planking exercises capped with Hand Release Merkins
Extra Innings:
Lined up PAX at first basketball and OYG to far goal. Repeato back to first goal.
Finished!
Moleskin:
I had sent a quick text to Semi-Gloss last night to describe my idea for a Basecamp running workout that culminated at Arboretum. I guess the word got out faster than a Julian Assange email leak. Simba ran up to me shortly after the Disclaimer and was questioning my decision making skills.
A few observations from the workout:
Sony and Semi-Gloss were definitely conjoined twins. You can still see the scars on both of their foreheads from the separation procedure. A special thanks to Gooney for shepherding some of the lost PAX back to launch. I was not surprised that Spackler didn’t make the parking lot launch this morning but I was shocked we didn’t see him at the ABC store during our Triple Nickel. Simba owes an apology to the PAX for his initial questioning of the group’s strength and stamina. A strong group of guys showed up this morning and got a great workout!
Thanks to Simba for taking us out and keep him and his peers in our prayers as they leave for the Middle East today.
Bounce
Announcements:
Signup for Joe Davis Run on the website. South Charlotte Christmas Party is schedule for Dec 3rd at Firethorne CC.
8 pax decided to do yet another crazy style workout from YHC and we did about 3.8 miles and burnt more calories than any technology than record.
Warmup :
SSH 10
Merkins – 15
IW 10
Peter parker 10
Parker peter 10
The Thang
So do the below 3 times
Merkins 15
Curb Dips 20
Plank Jacks 25
This was the kicker!
Partner Up – Wheelbarrow up the bridge from two entrances back
Change partner on your own just get to the top.
Bull ring- (Mary at the Bull Ring)
Mary at every speedbump and stop sign , and some other random stops. We did the following:
Rule: Mary without arms under/supporting your back or butt,just on the side
LBC – 20
Flutter – 20
American hammer 20
Heels to heaven 10
Chippy cross 10
Box Cutter 10
Rosalita 20
Dolly 20
Jlo 20
Protractor
I might have forgotten maybe a few
Back to base
Broad Jump Burpee in the parking lot up and down
Moleskin :
YHC had more planned (e.g. Backward bearcrawl on steps ) but these gave in sufficient time. One Niner had a bad shoulder and made sure he did as much, to push himself. Mario was killing it as usual and showed us what form was all about – thanks for the box cutters!
Yhc heard the pax including Firehazard complaining about the wheelbarrow before we started. Hey be happy I only took it from one entrance ahead! Soft Pretzel did give me good company and looked strong. Outback, Van Pelt and YHC were doing a threeway alternating for the wheelbarrow. We sure pushed it. Tuck showed looked like he could do the whole workout again. Also to mention Outback had us do Jlo which really hurt. Mario told me that the wheelbarrows going downhill would be more challenging, so watchout next time for it !
Thanks Mario for taking us out.
As always thanks for letting me lead, it helps a lot on my confidence and I need to do it more often and not have big lapses of time when I dont q. Big thanks to Madam Tussauds for getting me on.
Announcements
Tough Mudder – Nov 5,6
Christmas Party – Dec 2nd Contact – Mr Bean, Bunker
YHC is debuting a new route this week (at least to me) to avoid the rotting carcass on Rea Road (which should really be ripe if it’s still out there):
| 0.00 mi | Head left on Rea Rd toward Edenbridge Lane (first right) | |
| 0.05 mi | Turn onto Edenbridge and run to Windyrush Road | |
| 0.26 mi | Turn left on Windyrush and run to Sheffingdell Drive | |
| 0.37 mi | Turn right on Sheffingdell and run to Jasmin May Drive | |
| 0.48 mi | Turn left on Jasmin May and run to Rea Forest Drive | |
| 0.62 mi | Turn left on Rea Forest and run back to Windyrush Drive | |
| 0.70 mi | Turn right onto Windyrush run to Rea Road | |
| 0.86 mi | Turn left onto Rea and run to the corner of Edenbridge (1.01 miles) |
It’s slightly longer than a mile #sorrynotsorry
Run to the rocks by the church across the street and perform 40 of each rep at the designated location:
At 6:08, hop on Edenbridge and run the remainder of the opening mile ending at the parking lot.
In Ballantyne on Tuesday morning, PAX will launch from the Vine Restaurant in order to work on their speed. Welcome to the weekly workout known as #F3Swift.
The THANG:
The Thang:
After returning from a short pre-run under the company of Sensei, Slim Fast, and Benny, the PAX started to gathered up. This was my firs Q and I was quite nervous. I Planned something called a TABATA inspired workout. (I know it sounds like something you would order at taco bell). At 0530, we began the warm up with some side straddle hops, and mosey to the back of the school for two warm up laps around the track. Then we started the TABATA.
(Rest 10 seconds in between the exercises below)
Imperial Walker (20 sec all you got)
The Merkin (20 sec all you got)
LBC’s (20 sec all you got)
Burpees (20 sec all you got)
Side Straddle Hop (20 sec all you got)
Mountain Climbers (20 sec all you got)
Squats (20 sec all you got)
Plank Jacks (20 sec all you got)
Two laps around the track ( first lap all you got, second I-pace)
Rinse and Repeat TABATA.
It seemed fairly easy on paper, but if the PAX felt the way I felt while doing it, hopefully they were surprised. I know I was, LOL.
Ran one cool down lap around the track, then mosey over to parking lot. Count off, name-a-rama announcements and take out. Great effort by the PAX, and I thank you all for making my first Q a great experience.
14 men gathered on a crisp fall morning to start their week off right. It wasn’t easy, and it wasn’t always fun, but we’re all better off for it.
The Thang
The disclaimer was given, which was then rudely followed by a call for 10 burpees OYO. Once complete, we took a warm up lap around the Church at Charlotte parking lot ending up in the breezeway for some warm up exercises.
Find a partner of different size for some teamwork.
Round 1: From the central breezeway, each partner runs in opposite directions to the North (lower/downhill) end of the parking lot. Meet up for 10 hand-slap merkins. Return to breezeway and do 5 squats. Repeat for (10, 15, and 20 squats).
Round 2: From the central breezeway, each partner runs in opposite directions to the South (upper/uphill) end of the parking lot. Meet up for 10 hand-slap merkins. Return to breezeway and do 20 dips. Repeat for (15, 10, and 5 dips).
Active recovery with planking and some Mary.
Follow me out the parking lot, down Colony to the first right, Ballencourt. Meet up at the cul de sac at the bottom of the hill. Instructions given for next exercise. 7 trips up the hill to the 2nd mailbox. At top, do burpees (increasing from 1-7 each trip). Modify to merkins as needed.
Active recovery with some Mary.
Follow me across Colony to Charnay Trail. 4x100m sprints, with 10 merkins at each endpoint.
Head back towards base, stopping in Church at Charlotte breezeway for a little more Mary. AYG home.
Moleskin
The idea of the workout today was that while maybe limited in creativity, there’s a lot to be gained by basic blocking and tackling (something the Panthers could probably learn from). And, for those of you who know me, you know I’m not your creative genius – more like BASF (I take what things may be already out there and make them better). So today, we were out there to take what we’ve got and make it better.
Let’s start with the burpees. I hate burpees, but they are one of the best full body exercises that we do. And, they’ll warm you up in a hurry. So, while I got the expected “lack of creativity” catcalls when at the outset, I called for 10 burpees OYO, I knew that those not in winter gear like ‘Bout Time and Steinbrenner would actually appreciate it.
The decision to partner with someone “not your size” was very intentional. No, size had NOTHING to do with this set, but so often we partner with the same people based on size, speed, or just who you’re next to, which is probably a friend, that we sometimes miss the opportunity for 2nd F at a workout. I heard some introductions being made. Mission accomplished.
That set was also designed so that the faster runners would in theory get a little extra work in, as they would run further than a slower counterpart. #extracredit. Nice job to all following some cryptic instructions. Chappy claimed that it’s clear that Wake Forest guys can’t spit out clear directions. He’s right – we usually have people do that for us. We did have to modify endpoint on the second set to go to the other side of the Church, or we’d probably still be out there.
The Ballencourt work was pulled out of one of my favorite F3 workouts ever. It was Christmas week 2013 (or 2014, I can’t remember). And it was relatively warm and just pouring rain. There were 5 of us (I don’t even remember who) running that darned hill in terrible conditions. But it was Christmas, and it was relatively warm. It was a good memory, and so, I chose to bring that one back. It was more fun the first time.
Finally, the work across Colony and down Charney was simply because it was new territory, at least for me. It had nothing to do with the Halloween decorations, though a couple of them were downright freaky. And, contrary to Curd’s belief, I don’t live on that street and wasn’t showing off any Halloween blow-up dolls.
Nice work to all out there today. They guys all pushed it hard. It’s you against you. Make it worth your time. Pele, welcome back. Way to push through today and hope to see you again soon. Steinbrenner, thanks for the heartfelt takeout, and Bushwood, thanks for the opportunity to lead. Always a pleasure.
Announcements:
None. Out.
11 Pax showed up Wednesday morning with great weather to sweat. Here’s what happened.
Began with quick lap around island to let Pig Skin and Tesla catch up. Had the PAX circle up for some warm up exercises. Exercises included: Side Straddle Hop x 15, Mountain Climbers x 15, Merkins x 15 and 5 Burpees OYO.
PAX run up to Sardis and perform 10 Merkins, right on Sardis to main PDS entrance 15 Merkins, continue down Sardis to first Sardis Presby Church entrance 20 Merkins, continued to second Sardis Presby entrance 25 Merkins head to final Sardis Presby entrance and complete 30 Merkins. Run back around backside of church up to homes stands of PDS. The warmup lap was 1.16 miles.
Partner up for 5 rounds of stadium work. Round 1: Partner 1 does laps up and down stadium Partner 2 completes Derkins, Round 2: Partner 1 does laps up and down stadium Partner 2 completes Dips, Round 3: Partner 1 does laps up and down stadium Partner 2 completes LBCs, Round 4: Partner 1 does laps up and down stadium Partner 2 “partner choice”. Had PAX plank for multiple plank exercises that ended with x5 hand release Merkins
Mosey down to track for some field work. Start at corner of goal line, run down to length of field and perform 5 Jump Squats, run width of field to corner and perform 10 Merkins, Run length of field and perform 15 LBCs, head back to starting corner. Repeato.
Move from field to track and set up for Indian Run. Run lap with PAX and head back to launch point.
Moleskin:
We were able to get close to three miles in today with a bunch of Merkins and other various exercises called to force pain on the PAX. Spackler crushed the initial lap, I had to yell multiple times for him to stop and start Merkins. John Deere was clearly upset with the lack of Bear Crawls and Crab Walks that were not called during the Q. I hope to see FNG “Pickleback” again at The Charge, he definitely was gassed after this whole body beat down.
The best AO in South Charlotte delivered again! We were able to utilized it’s pavement, track, turf and stadium to really get a fully body workout. Special thanks to Barracus for giving me the keys to the castle and Tesla for taking us out.
Bounce
Announcements:
Signup for Southern Discomfort is on the F3 website. South Charlotte Christmas Party is schedule for Dec 3rd at Firethorne CC.