18 men showed up for a great morning and a standard workout. I haven’t been out to Hawks Nest in a while but it is one of the better AO’s in Charlotte.
The workout: Head to big track. 1 quickish lap.
4 Corners, 25 of each at each corner. 25 Merkins, 25 Squats, 25 Situps, 25 Mountain Climbers
Lap 2, 25 dry docks, 25 monkey humpers, 25 Freddie Mercury’s, 25 lunges.
after finishing those 800 reps we ran over to the turf field.
Partner up:
P1 Run
P2 Merkins flapjack until we hit 200 reps.
Round 2 100 Jump Squats
Round 3 200 LBC’s
Head back to main parking lot for 20 burpees and we’re done.
Fun big group out there this morning with picture perfect 50 degree weather. Semigloss went ahead and hurt himself on the very first lap.
Definitely a suspect move as he started his own track work after resting on the bench for 10 minutes and giving himself a massage on the brick corner of the building. Weird.
I hope everyone enjoyed it, we had standard situations like everyone making fun of me for a disorganized start, Puddin’s sh*t ups instead of situps, Header’s condescending remarks, and Iron Horse kicking my arse. Thanks to Hops for inviting me to lead and then helping me with my planned destinations and most of all taking us out in prayer. I botched the PAX list with getting bombarded by Fast Twitch along with 3 or so slipping out at 6:13.
Hops gave me proper 48-72 hour notice that I was scheduled to Q today. Not enough time to get into proper QIC shape but you can’t refuse once you’re on the list and the ink is dry.
The Thang:
15 Merkins IC
10 burpees
Run to pavillion benches and tables
5 rounds of 20 derkins
20 step ups 10 a leg
20 dips
Head to field
Partner up, p1 run accross field and back p2 reps until team total complete.
250 merkins
250 squats
250 Freddy Merc’s
100 dry docks
Rocks w partner, P1 Run up hill and back until total of the reps below are complete.
250 two hand presses
250 curls
250 tri extensions
Moleskine: Today was a good reminder for me of why F3 is so successful and so important to so many. I saw a ton of friends and also was reminded that I could be in a lot better shape by running around in the gloom with the fellas again. As usual I don’t come up with any inventions or new exercises, or convoluted ideas, just run or finish your reps, pretty simple. Thank you all for following the lead and I look forward to getting back out there.
15 regulars showed for a late called substitute Q beatdown. I kept is unoriginal as usual but we did get a lot of work in.
Warmup: Run around John St. to 51 back down the road to the lot, almost a mile.
The Thang:
In the field at small dirt track.
100 Swings
Run Lap
100 Curls
Run Lap
100 two hand presses
Run Lap
100 Merkins
Run Lap
100 LBC’s
Run Lap
100 Tricep Extensions
Run Lap
100 Freddy Mercury’s
Run Lap
50 Teabag Squats
Run Lap
100 Good Mornings
Run Lap
Moleskine: You boys, some of you, worked hard for 45 minutes. This was not very enjoyable from the looks on some faces but I hope you got your money’s worth. Anytime you are crushing high reps and running the entire time it’s efficient and effective. Bulldog and Horsehead were a couple of the pre-runners which I think checked off their exercise for the day from seeing their in workout effort. Funky Cold, Chin Music and Tulip were getting after it over on my side of the circle. Busch did all of the reps that he could hear over his own talking which should account for about half. Smokey and Yeti had to have the most mileage under their belts for the workout as they were actually finishing a whole lap. Header left early because his wife told him to or something. Thanks for letting me lead and for not refusing to run as Bulldog tried to instruct you. Great to hear Tulip’s daughter is on the mend, let’s keep praying for her, and thank you to Smokey for taking us out with a reminder to be what we are called to be.
13 mostly outside salesman met for a cold workout, but neither the cold or the workout could shut them up.
Thang:
Run down into raintree about .5 miles to a huge hill.
Run up the hill 50 merkins
back down 40
up 30
down 20
up 10
Plank
Now run up hill 50 old school situps
down 40
up 30
down 20
up 10
Run .5 miles back to parking lot for partner sprint (ish) runs and exercises
P1 run to last basketball goal and back and flapjack until done with:
200 dry docks
150 squats
200 monkey humpers
circle up for 6 MOM
Recover
This was a fun group, lots of the old school A51 gang. Lots of mumblechatter, name calling, insults, and general tom foolery. We covered just under 3 miles according to Geraldo’s tech package. We did a ton of merkins, and stomachs. Bulldog was rocking a sweet Christmas Vacation screen printed t-shirt about the only place he could wear it. Busch was so excited about posting he forgot his hat and gloves but the fro kept him warm. Great to see all the boys, even at 25 degrees.
Announcements: Busch, Bulldog, and Stone Cold are starting a new 3rd F after Friday workouts at Panera starting in January. Shore tried to name it manhole but Busch and Stone Cold didn’t think this group was mature enough to give proper respect to that title. It will be called Man Cave.
Also, big convergence at F3 Metro tomorrow for a brother (Bout time) with a sick child. Make it if you can.
12 guys that are regs and Rip Van Winkle (YHC) for a standard boot camp.
Head to field
SSH x 20 IC
Merkins x 10 IC
Low slow squats x 10 IC
Run a lap plank
Merkin ladder 10
Run a lap plank
Low slow squat ladder 10
Run a lap plank
CDD x 50
Run a lap
Head to wall
People’s chair
20 hand raises
20 donkey kicks
Rinse and repeat
Partner up
Run over to benches
P1 alternating step ups
P2 run to top of stairs 5 Merkins and back
flapjack and repeat
P1 incline merkins
P2 up stairs 10 flutters and back
flapjack and repeat
6 MOM with pax alternating call IC
Recover
moleskine: good veteran group there to give me a hard time and enjoy a workout together. Thanks for allowing me to lead. Loved seeing the fellas and I’m gonna keep coming and get back in it. Thanks D-wood and Smoke!
As Bulldog likes to say, that was a goodin, in his British West Virginian combo accent.
We jumped on it early with no warmup except for the mosey down the road with 20 merkins at each speed bump.
Wandered aimlessly around the building to find a suitable wall for:
Shoulder work on the wall with pushups, donkey kicks, and arm raises, 3 rounds. (had to be there, I don’t know what they’re called)
Run to soccer/lacrosse field for partner work.
P1 run
P2 flutter
flapjack/repeato
P1 run
P2 hand release merkins
flapjack/repeato
P1 run
P2 LBC’s
flapjack/repeato
P1 run
P2 monkey humpers
flapjack/repeat
Run over to the hill for 7’s with CDD’s and Squats
Run to gazebo for 3 rounds of
20 Derkins
20 step ups
20 dips
Back to field at lot for 6 MOM and a time waster of merkins, squats, and burpees
Moleskine:
Great old school group of F3 men out today. I haven’t been posting as much as I used to and am somewhat working on correcting that. Seeing all the boys is a good reminder as to why I need to. Alf brought the mumblechatter that I expect to hear at Kevlar with lots of comments, jabs, and whatever he could muster. Well done sir. Horsehead, even though he was demoted from site Q, still feels authoritative as the assistant to the management. There were some odd smells out there today, and thanks to a wind shift, the high pressure fart that Puddin tried to fire at me got diverted. That almost threw off the whole 6MOM pal. Good try Puddin, you earned the name Puddin Pop officially today. 16 is a good number considering the forecast, thanks for coming out gents. See you guys next week. Sound off on anything I missed or you would like to add.
27 for a dusted off T-Nation 10,000 swing workout, 1 lap, and 5 x 5 doubles.
The thang:
Light warmup
10 two hand swings, 15, 25, and then 50 with 10 two hand press after each round
Repeat with goblet squats between each round of swings.
Repeat with one arm press 5 each side
Repeat with tricep extensions
Repeat with 10 merkins after each round.
Run 1 lap
3 minutes of Mary to rest the hands
Partner up like sized bell
Doubles:
5 x 5 cleans
5 x 5 military press
5 x 5 swings
5 x 5 suitcase lunges
Recover
Moleskine: I wanted to pull out a simple old workout that tests the grip strength and hits the total body. I also didn’t want to run. I think we did both. Plenty of mumblechatter at the beginning. It seemed to taper for those that were doing the workout. Thanks for following along and not abandoning for a jog. Baracus seemed a little like he would rather be doing something else but when I offered an olive branch to wrap up the swings at 400 he snapped the branch and threw it in the fire. #highT. He said we can’t having anyone freaking out out there, we’ve got to keep our composure, we’ve come too far! So we finished the 500 swings.
Thanks for allowing me to lead boys.
I’m about 3 weeks into immersing myself back into the F3 routine on a regular basis and signing up to Q always helps.
Quick winding warmup lap.
SSH, Merkins, Mountain climbers (10 IC each for the ADD crowd)
To the picnic tables for 3 rounds of
10 Decline Merkins
10 step ups each leg
10 dips
Lap
Back down to the field for Jack Webb, 1×4 Merkins/Shoulder presses up to 10×40
Run to back of the building for People’s chair and variety of arm and leg raises
Run to the back field for partner work
P1 bear crawl to light post and back
P2 RDL’s left leg
Flapjack
Rinse and repeat with right leg RDL’s
P1 crabwalk
P2 Makhtar Ndiayes
Flapjack
P1 full field run
P2 Freddie Mercury
Flapjack
Rinse and repeat
Indian run back to bus lot
Plankorama
All run back to COT
3 MOM
Recover
Moleskine:
Good work out there on a warm January morning. Everyone was pushing it including the splinter cell led by Doc McStuffins (still unsure on your step-up count but not surprised at the speed). Transporter, when did you show up? Asking for a friend. The field was a feather bed today. Are the kids at MRHS and MRMS so spoiled now that it doesn’t even hurt to fall down? Well it hurts to run on. Frack is a lucky man in my book, I don’t always have to use the restroom at F3 but when I do there’s never a porta jon sitting there. well done. Nobody touch those gloves. I’m still working my way back into shape so thanks for hanging with me today as we toured around the campus doing a myriad of old F3 exercises or calisthenics as I like to say this week. Sign up to Q Dromedary. Link is below.
https://m.signupgenius.com/#!/showSignUp/10C0D4BAEAF29A46-dromedary
Announcements: Commitment to converge at DaVinci this Saturday 6:30AM. Sanctuary every Monday night at 7:30. Brooklyn Pizza Wesley Chapel.