Better Late than Never
9 men…no 10 men…no 11…ok 12 men arrived for yet another frigid workout on an otherwise beautiful Saturday morning at The Rock. Apparently a few of the pax were aiming to maximize their fartsack time. YHC was thinking he might be left to lead the entire workout as Mall Cop zipped into the parking lot at 7am on the nose. So the pax jogged around his vehicle to pick him up and we were off. However, still more pax arrived during COP. First Spandex, then Bugeater who was thoughtful enough to provide us his excuse later in the workout.
COP
- Mtn Clmb x25
- SSH x25
- Peter Parker’s x25
- IW x25
- Parker Peters x25
Merkin Century Suicides
Partner 1 does said exercise while Partner 2 runs suicide (3 out and back to islands)
Flapjack when partner 2 finishes suicide
Continue until 100 reps completed of said exercise
1. Wide arm
2. Regular
3. Diamond
Jog to the soccer fields for some of what The Rock is famous for..
Jack Webb
- 1 merkin / 4 arm raises
- 2 merkins / 8 arm raises
- …
- 10 merkins / 40 arm raises
Mosey to shelter for an upper body pyramid
- 10 reverse merkins
- 15 derkins, 10 reverse merkins
- 20 tricep dips, 15 derkins, 10 reverse merkins
- 15 derkins, 10 reverse merkins
- 10 reverse merkins
Hand-off to Mall Cop for the lower body beatdown:
Indian Run out to North Face.
Line up along North Face and run half way up. Stop for 20 squats in cadence, then hold in a squat and go up on your toes. Finish sprinting up the hill. 30 Sister Mary Catherines at the top.
Run half way down and stop for 20 slow squats in cadence, then hold in squat position. Backwards wall up the hill. 50 calf raises on curb at the top.
Repeat last squat exercise on the hill, then 30 squats at the top.
Lunge walk 75 yards, then Indian Run out to picnic benches under the trees at back of grounds.
Round 1: 30 jump ups/step ups, 30 squats, 20 LBCs.
Round 2: 30 one leg step ups, 40 squats, 30 flutters.
Round 3: 30 one leg step ups, 40 squats, 20 dollies.
Mosey to the hill by soccer pitches for: 30 flutters at bottom, backwards lunge walk up hill, 30 dollies at the top.
Cumberland County Viaducts x 13 L & R.
Lunge walk 30 yards then jail break to the COT!
Moleskin:
Mall Cop and YHC did a little pre-planning to ensure the pax got to see most of The Rock and what it has to offer, and ensure that the pax would keep warm while imparting pain to both the upper and lower body. I think it was successful and the pax may have some trouble walking or picking things up for the next day or so.
The Merkin Century Suicides definitely looked better on paper. Suffice it to say that there were a few groans when YHC called for diamonds… 100 of those? YHC audible from here and ended on the diamonds. Just in case your interested, I had hand-release merkins and man-makers tee’d up as well. Your welcome. The relief was short-lived though as we headed to the soccer field for the always crowd-pleasing Jack Webb and some upper body pyramids at the shelter. No doubt we all will be feeling this tomorrow.
After YHC wrapped up his assault on the pecks, Mall Cop targeted the legs. What better place for an attack but on the North Face. Squats, lunges, and more squats…and in the middle of the incline! It was fun waiting to see who would be the first one to tip over while trying to stay in the squat position on a hill at a 45 degree angle. Somehow all remained standing.
We moved over to the picnic area for a continued the offensive on the legs at the picnic tables. While holding the squat position, Bugeater chose that moment to tell us “this is what caused me to be late this morning.” Thanks Bug…that’s good info. Some other useful information provided by Mall Cop during our lower body workout: apparently it is unhealthy to contain your flatulence (he said “hold in your farts”). Well a few of our pax took the advice to heart right away. Why is it that passing gas so frequently makes the back-blast?
Announcements:
- Contact Baracus if you’re interested in doing the Blue Ridge Relay in September.
- Two new 3rd F workouts on the way for the lunch crowd. One in Ballantyne and one in South Park. More to come.
Grandma and a Starfish
8 men arrived at Charlotte Christian School this morning, some later than others, for a little variety in their workout.
Warm-up
Jog to upper parking lot
- SSH x25
Jog to back of school (above stadium)
- IW x25
Run the bleachers
Run around the track to bottom of G-ma Mtn
Grandma (sevens)
Squats at the bottom
Pull-ups at playground up top
Starfish
Round 1
Homebase – 5 merkins then run to station, plank until all finish
- Station 1 body builder merkins x10
- Station 2 man-maker x10 (each side)
- Station 3 pike walk merkins x10
- Station 4 burpees x10
- Station 5 tricep dips x40
Round 2
Homebase – 5 squats then run to station
- Station 1 hindu squats x20
- Station 2 alternating lunges x20 (total)
- Station 3 heels to heaven x20
- Station 4 flutter x20 (cadence count)
- Station 5 jump ups / step ups x20
Tunnel of Love
Start on home field side of field / end on visitor side of field
Naked Moleskin:
Another nice, cool morning for a workout today. If you’ve been doing F3 through a summer, I think you’d agree that temperatures in the 20s/30s is much preferred from the 90s. YHC received a few comments about being “bundled up” this morning, but that’s the benefit of the cold weather…dress warm because you can always shed the layers later.
We got started right on time this morning and made our way to the upper parking lot for some COP, then a couple of our Joust faithful arrived late (don’t worry Night Court & Spandex, I won’t give up names). We swung back by the lower lot to pick them up and headed for the back of the school.
We paid Grandma an early visit in this workout. I figured it might be better to tackle the mountain before the energy gets sapped. Guess what though….it still sucked. It was during this part of the workout that YHC realized I lost my Weinke. That’s W-E-I-N-K-E, not W-I-N-K-Y, although it was pretty cold out.
With a lost Weinke, the Starfish would have been completely made up. Fortunately (or unfortunately) I found it and the pax enjoyed some variety of merkins, burpees, and dips. The pike walk merkins seemed to be a crowd pleaser.
We finished off with a nice long tunnel of love across the football field. What a great way to end a workout! A little appreciation for what our ruckers out there had to endure for much longer.
Great work by all today. It was a pleasure to lead!
Annoucements:
Lab Rat’s virgin Q at Olympus tomorrow
Blue Ridge Relay – Contact Baracus if you’re interested
Where were you guys?
The Thang
A chilly morning in the gloom today…so a workout to keep us moving seemed like a good idea to warm everyone up. It worked!
Jog to church entrance at Hwy 51
SSH x30
Jog to intersection of Hwy 51 & Elm
IW x25
Jog to intersection of Elm & Bevington
Squats x 20
Jog to intersection of Bevington & Rea
Merkins x 15
Jog to church entrance on Rea
Burpees x 10
Bear crawl to top of hill
Lunge walk back down hill
Repeato x2 + 1 extra Bear crawl up the hill
Jog to baseball field, Find a partner and a mutually agreeable rock
Partner 1 bear crawls bases
Partner 2 bicep curls until partner finishes
Flapjack
Partner 1 runs foul pole to foul pole and back to home base
Partner 2 Tricep extensions
Flapjack
Partner 1 sprints bases
Partner 2 overhead presses
Flapjack
Repeat all exercises – audible only sprint bases to save time
Take rocks home and jog to shovel flag for 6 MOM
LBC x20
Flutter x 20
Dolly x20
Moleskin:
Apparently some of the pax are being paid or begged to show up down the street at DV. It was their loss this morning as 8 men showed up and got their money’s worth. Well maybe 7 of us did…Strikeout rolled in after the rest of us started our stroll down Hwy 51. We ran to Elm, to Bevington, and back up to the notorious entrance 3, and it was then that Strikeout found us after searching every corner of the Calvary campus and getting into his car to hunt us down. Glad you found us brother…and it sounds like you still got in your running as you combed the place looking for us.
A special call-out to Udder, our lone rucker this morning. Not exactly a super, ruck-friendly workout this morning with all of the running and bear crawling, but what workout is ruck-friendly?
Great job by all the pax this morning! It was an honor leading you.
Announcements:
Contact Baracus if you are interested in participating in the Blue Ridge Relay
Udder is hosting a Cornhole tournament to raise funds for a mission trip. Date: 1/18/14, 12pm-5pm. Entrance fee $40 – Register at http://goo.gl/bVjxRi
Area 51 Christmas Party – 2013
52 pax and most of their Ms make 91 total (give or take) to make the F3 Area 51 Christmas Party a big success! Tons of food, tons of fellowship, tons of fun in a big, beautiful home seemingly designed for just this purpose. Thank you TR and wife Leslie for opening up your doors and welcoming us all into your home. I will share a few thoughts of things leading up to and including the party, but I welcome all to sound off in the comments to ensure we’ve got a good record of the event for posterity.
- We expected a bigger turnout this year over last given the amount of growth we’ve seen in Area 51 since last year. YHC explored multiple venues, but after a few weeks and no ideal option Tiger Rag throws out the idea of hosting at his home. Dude are you crazy?
- After estimating a turnout around ~100 (including Ms), Tiger Rag is calm and cool about hosting. Then the evite goes out to 400+ pax (not counting the Ms). OK…now he’s a little worried.
- The party starts and people start to arrive bringing a delicious variety of appetizers, main dishes, desserts, and a takeout pizza care of Big League Chew.
- Some pax apparently thought this was an ugly sweater party. Spackler’s Hane’s sweatshirt with an airbrushed Santa Claus was a first. Pretty sure he made it in Home Economics class back in high school.
- Lars (aka Zippity), the Swedish masseuse, was looking very stylish in his CREAM colored mohair sweater.
- Perhaps the biggest surprise with Donkey Kong. No plans to dumpster dive tonight…he was dressed to impress. Yes, that’s a tie around his neck!!
- As the crowds were forming it quickly became apparent that YHC forgot an important detail…nametags. Big thanks to Boutique and his M for a quick stop on their way in to the party!
- All should be impressed with Bugeater’s selling skills and Radar’s negotiating skills at the raffle table. Congrats to Busch and Strange Brew!
I’m sure there are many more fun and interesting moments to call out, so I will leave it to you to shout out in the comments.
In addition to TR and M.TR, I would be remiss if I didn’t give a few folks a shout out.
- Cottonmouth – thanks for leading the charge to pull together all of our volunteers to setup for the event. We had everything we needed and everthing was in place when the party started. Thank you also for staying late to clean up and break down.
- Gullah – thanks to you (and your M) for facilitating the food sign-up and ensuring we had plenty of good food for all to enjoy!
- Yo Yo Ma – thank you for spending your Saturday morning chopping firewood to use in the fireplaces and pits that kept us warm… after your band played until 3am.
- Thanks to all of the other guys that took time out of their Saturday and lent equipment for the party: Deep Dish & his 2.0, Hops, Abacus, Dolphin, High Tide, Zippity.
And for the BIGGEST accomplishment of the night….thank you to ALL of you that brought your bag of non-perishable foods for the Matthews Help Center. We filled TRs truck and collected enough food to feed 100-125 people. THAT is the Christmas Spirit….Outstanding!
What a great way to kick off the Christmas season! It was a joyful time spending the evening with all of you, and I hope that continues for all of you and that you all enjoy a happy and blessed Christmas season.
Merkinfest…again
13 men slid out of the fartsack and came out into the gloom for a workout on the frozen tundra of Calvary Church. YHC has had a brutal work at week, so I had to go to the workout archives…but what it lacks in creativity it makes up for in difficulty.
The Thang:
10 burpees OYO
Jog to courtyard area on side of church with the fancy turf.
COP
- Merkins x 20
- SSH x 20
- Merkins x 18
- Slow Squats x 18
- Merkins x 16
- IW x 16
- Merkins x 14
- Calf raises x 14
- Merkins x 12
- Lunges x 12
- Merkins x 10
Jog to parking lot
Merkin Suicides (5 cones)
Run to first cone and back/do 2x exercise
Run to second cone and back / do 4x exercise, etc.
- Wide-arm Merkins
- Merkins
- Diamond Merkins
- Man-maker Merkins
- 8 count Body-builder Merkins
Jog to soccer field
Jack Webb
- 1 pushup 4 arm raises
- 2 pushups 8 arm raises…etc.
- Up to 10 pushups 40 arm raises
Jog to pavilion
- Decline Merkins x 20
- Peoples chair (arms to side, arms in front, arms overhead, overhead presses x 20 on rounds 2 & 3)
- Repeato x 3
Jog to shovel flag for some Mary
- LBC x 14
- Dolly x 14 hold’em
- Flutter x 14 hold’em
COT
Moleskin:
The tights were out in full force today as the temperatures dropped into the high 20s. Only YHC and Mermaid (I think) toughed out the cold with bare legs…although I wished I had the pants when kneeling on the frozen tundra for the Jack Webbs #kneelock.
The pax were pleased with the return of merkinfest today. I enjoy workouts that target specific areas, and this one definitely fits the bill. I expect all of us to have some sore shoulders for the rest of the day and tomorrow. The merkin suicides are more of a crowd pleaser than I remember from the first time, and I was beginning to wonder how I managed to finish this part of the workout the first go-round. One way is to follow Zip’s approach – “if you ain’t cheatin’ you ain’t tryin’!” The 8-count body builder merkins are particularly tough…seems like you’ll never finish.
There was a fair bit of chatter from the pax today, and I expect nothing less than that when Zip is involved. A few comments during the peoples chair…YHC took a little Jane Fonda and leg warmer ribbing from the group, but I think I got the point across. All in good fun.
Great work out there today guys. As always it was a pleasure leading!
No new announcements today
Heart Attack Pace Part 2
The numbers were up this morning as the warm, humid weather made another stop in Charlotte this week. Radar brought back a crowd favorite from many weeks ago… time limits and penalty exercises.
COP
* 25x SSH
* 20x Butt kicks
* 20x Mtn climbers
Hill work – goal time 6 minutes
* 11s with merkin jacks at the top and knee tucks at the bottom
Goal not achieved – 30 burpee penalty
Indian run to Rea road and 51 – goal time 4 minutes
Goal achieved!
Mosey to the field..do a few merkins and mountain climbers to get the heart rate back up before…
Sprint across the field to street light – goal time 30 seconds
Goal achieved!
North face – goal time 4 minutes
* 20 deep squats at the bottom and 20 calf raises at the top
* 3 rotations
Goal achieved!
Indian run to other entrance 4 in 2 mins
Entrance 4 Hill – Partner up
Round 1 – goal time 1 min
* P1 run down the hill and back
* P2 does Burpees
Goal achieved!
Round 2 – goal time 2 min
* Same exercise but 2 rotations
Goal not achieved – Penalty 20 Mission Impossible Peter Parker’s
Jail break back to shovel flag
Circle up for up tempo Mary – 1 partner run ~50yds to light post and back while other partner does exercise, then flapjack until total count reached, continue through all 3 exercises
* 100x LBC
* 100x flutter
* 100x dolly
COT – Purple Haze took us out.
Moleskin:
A quality lead by Radar this morning! This routine brought about some unpleasant memories from its introduction just a couple months ago. However, this group of 20 men was up for the challenge as we only missed our time goal on 2 of the exercises! Great work guys. Clearly this workout is a keeper as the O2 deprivation was high. We were constantly on the move, and there wasn’t alot of chatter this morning. Radar thanks for leading us!
I don’t have much material for the backblast so I’m taking a suggestion and repeating some of the moleskin from the first episode of this workout….
“So the morning started with me reading a late night text from Dora saying I may not make it. Something hurts…. blah blah blah. Keep in mind he has been telling me daily since Monday he would be there Wend. Must still be hiding under the covers with Go Ruck PTSD. Get back in the fight Dora- as we heard a thousand times Friday/Saturday.” … No Dora this morning either.
“Becky, posted 3 months ago for the first time and never showed his face again until today. (5 minutes late) Welcome back brother.” … No Becky this morning. Has anyone seen Becky?
“Bulldog mentioned that Bananas was puking after the first Indian Sprint. I asked Bananas about it and he said Bulldog was just jealous of him and trying to make him look weak. Lovers quarrels are fun to watch.” … I don’t believe there was any spillage this morning, but Hacksaw was looking a little green toward the end there. Get well soon brother!
Announcements:
Christmas Party on Saturday – try to carpool or park at Carmel Baptist, don’t forget to bring a dish, cash for raffle, and a bag of non-perishable food.
Punt, Pass, & Kick…with Lasers
15 men arrived at Charlotte Christian to “kick off” the day right (pun intended).
Warm-up: Jog to football field.
COP (on field):
- SSH x 25
- IW x 25
- Mountain Climbers x 25
Field work (start in end zone):
- Sprint 100 yds to other end zone / Jog back (repeat)
- Walking lunges 50yds / Sprint 50 yds / Jog back
- 25 squats, 10 burpees, 25 merkins
- Walking lunges 50yds / Sprint 50 yds / Jog back
- 30 alternating lunges, 20 merkins, 20 squats
- Sprint 100 yds to other end zone / Jog back (repeat)
Bleacher work:
Round 1
- Run steps – one time up, one time down.
- 20 triceps dips on bleachers
- Run steps – two times up, two times down
- 20 triceps dips on bleachers
- Run steps – three times up, three times down
- 20 triceps dips on bleachers
Round 2 – repeat, but replace tricep dips with derkins
Punt, Pass, & Kick
Split into 3 groups. Each group does each station and rotates to next station
Station 1 – Punt fielding
- Take turns fielding punts from each other until all have had a chance to kick.
- For each punt missed group does 5 squats at the top of grandmother mountain (max 20)
Station 2 – Pass & Catch
- Take turns going out for a pass of at least 25-30 yards
- For each incomplete group does 5 merikins at the top of grandmother mountain (max 20)
Station 3 – Kicks made
- Take turns kicking field goals from the 10 yard line
- For each missed kick do 5 burpees at the top of grandmother mountain (max 20)
Jog back to parking lot for COT
Moleskin:
It was a perfect Friday morning to be out in the gloom. YHC decided to attempt another edition of Friday Fun-day by again trying to work in a little football theme. 3 footballs came with me, including Nerf Firevision frames. Hey…we’ve already learned it’s hard to catch a football in the dark…this was the solution. This has to the first time an F3 workout incorporated lasers!
After running up and down the football field several time, and spending some quality time on the bleachers, the pax was beginning to wonder if we were actually going to use the footballs or just use them to decorate the 50 yard line. Once finishing our bleacher work, we returned to the football field to demonstrate our masterful football skills on the same field that Charlotte Christian won the State Championship two weeks before. Don’t worry Panthers…no roster spots are at risk with this bunch. Even with the firevision, the pax still found it difficult to catch the ball. The punts weren’t pretty, and the field goal kicking would have made any Florida State alumni proud. So needless to say, the pax spend plenty of time doing exercises on top of Grandmother Mountain. And another first … the words “I can see those lasers so clear from up here” were spoken on the mountain.
All in all, it WAS a fun workout, and I thoroughly enjoyed leading the pax. Thanks for the opportunity!
Welcome to our 2 FNGs, Mr. Brady and Cosmo. Interesting method of EH with Mr. Brady. Last week when YHC was jogging home from Joust, he ran up next to me and started asking questions since he had seen me leave the pax back at Charlotte Christian. I welcomed him to join us and a few minutes later he sped off into the darkness, leaving YHC dragging his butt down Sardis Rd. Thank you both for coming out this morning! I hope you both enjoyed the workout and will come back for more.
Announcments: Compass immediately followed at the Arbo Chik-fil-A, Start thinking about BRR in 2014 (registration process will start early in January).
Diamonds are a Pax Best Friend
Twelve of South Charlotte’s finest got a lesson in geometry this morning at Anvil. Really, YHC got the lesson (compliments of Purple Haze) but we all shared in the pain. The main event featured a four corner circuit and was planned as a square (four equal sides, right?). Turns out two of the sides were a good bit longer than the others, which provided a little extra burn.
The Thang
Quarter-mile jog through parking lot, circle up
COP
- SSH x 20
- Suspended Turle x 10
- Merkin x 10
Diamond Circuit
Divide into four groups – one group at each light post (forms a quasi-diamond shape). Each pax performs stationary exercise x 40 then moving exercise to next light post (clockwise) – 50-75 yds. Four sets per round, four rounds total.
- Round one: merkins x 40, butt kicks to next light post – x4
- Round two: squat jumps x 40, walking lunge to next light post – x4
- Round three: dips x 40, butt kicks to next light post – x4
- Round four: LBCs x40, bear crawl (crowd pleaser) to next light post – x4
Hill of a Good Time
Five minutes left on the clock means plenty of time for some hill work. Divide into two groups at top of hill at entrance to Calvary.
- Group one forward run down hill, backwards run up hill. Group two plank.Flapjack
- Group one face right shuffle down hill, face right shuffle up hill. Group two plank.Flapjack
- Group one face left shuffle down hill, face left shuffle up hill. Group two plank. Flapjack
- Everyone sprint down hill, sprint up hill, jailbreak back to cars.
Moleskine
Great effort by everyone today. We did a lot of reps and covered a lot of ground. The “diamond” ate up a lot of time (and the less-than-smooth parking lot ate up a few hands – sorry) but provided great burns for the legs, chest and arms. Next time I’ll be sure to allow more time for the hill! It seemed like there was pretty good chatter among the four groups, which always helps. It was a pleasure to lead you all this morning – thanks for the opportunity.
Merkinfest 2013
You know its fall when Crabcake’s sleeves start to get longer. It was definitely a cool, fall morning as 19 men showed up for Anvil Merkinfest 2013.
The Thang:
10 burpees OYO
Little baby jog to soccer field
COP
- Merkins x 20
- SSH x 20
- Merkins x 18
- Slow Squats x 18
- Merkins x 16
- IW x 16
- Merkins x 14
- Calf raises x 14
- Merkins x 12
- Lunges x 12
- Merkins x 10
Jog to parking lot
Merkin Suicides (5 cones)
Run to first cone and back/do 2x exercise
Run to second cone and back / do 4x exercise, etc.
- Wide-arm Merkins
- Merkins
- Diamond Merkins
- Man-maker Merkins
- 8 count Body-builder Merkins
Jog back to soccer field
Jack Webb
- 1 pushup 4 arm raises
- 2 pushups 8 arm raises…etc.
- Up to 10 pushups 40 arm raises
Jog to pavilion
- Peoples chair (arms to side, arms in front, arms overhead)
- Decline Merkins x 20
- Repeato
- Wall plank
Jog back to parking lot for COT.
Moleskin:
- Yesterday YHC got a call from Young Love. YL is slammed at work this week and asked me to this morning, which I was more than happy to do! It is always an honor and a pleasure to lead this fine group of men.
- T-claps to Radar, Purple Haze, Boutique, and Strange Brew for squeezing in a 3 mile extra credit run this morning! Apparently Brew caught something from Radar because he encountered the same problem Radar had last week – the sudden need to evacuate. Hope everything came out alright Brew! Why is it at this age that we still enjoy the occasional “potty humor”, as we call it at home?
- YHC abstained from the run to conserve energy, which was probably a good decision since I still had trouble maintaining my O2 levels this morning. Apparently I wasn’t the only one who noticed since it was pointed out that some of my calls and counts were a little less than enthusiastic. Beuler…..Beuler….Beuler….
- Great work by all this morning, and thanks for the opportunity to lead you in a workout that is already wreaking havoc with my arms as I type up this BB.
- Thanks to Passport for a great prayer to close us out..
Announcements:
- Convergence Saturday – For those pax not participating in the USMC Mudrun, there will be a convergence workout at the Rock (same location as Anvil – Calvary).
- Christmas Party – Keep an eye out for new Save the Date.
- Football / Bowling Party – Great 2nd F opportunity at Strike City on November 10th, starting at 3pm. We’ll see which Panthers team shows up against the 49ers.
Burpee-Induced Suicides???
The VSF was planted since both of our site Qs (Radar and Purple Haze) had better things to do than be punished early on a Saturday morning. However, 9 other men showed up for a painfest on what turned out to be a beautiful Saturday morning.
Baracus on Q for the first half of the workout. Warm-up jog around track.
COP (on field): depends on who goes first
- SSH x 25
- IW x 25
- Slow Squat x20
Intervals:
- Sprint 200m / Jog 200m
- walking lunges 100m / Sprint 100m
- Jog 200m
- 10 burpees, 25 squats, 25 merkins
- Jog 200m / Sprint 200m
- 30 alternating lunges, 25 pushups, 25 squats
- Jog 200m / Sprint 200m
- Jog 100m / Sprint 100m
- Jog to playground
Pain stations (2x circuits):
- Rail walk
- Pull-ups x 10
- Dips x 20
- Merkins x 20
- Deep squats x 20
Mighty Mite on Q
Jog to corner of Carswell Ln and Bevington Place, with a stop at the top of the hill for 50 LBCs.
Mary Mountain
Split into 2 groups. Group 1 moves to top of hill and back while group 2 performs exercise. Flapjack when all of group 1 returns.
- Set 1 – Run to top of hill / Roman Twist
- Set 2 – Bound to top of hill / Flutter
- Set 3 – Broad jumps to top of hill / Dolly
Jog to Touchstone Village Shopping Center – mysteriously there are 6 plastic cups lined up across the parking lot. Apparently Mighty Mite has a surprise –
Burpee-induced suicides.
- Run to first cup / 1 burpee / run back
- Run to second cup / 2 burpees / run back…
- Etc. to 6th cup
Bear crawl / Merkns combo
- Bear crawl to first cup / 2 merkins
- Bear crawl to second cup / 4 merkins
- Etc. up to 6th cup
Jog back to school for COT
Moleskin:
A smaller crowd out there today, so there is nowhere to hide. YHC decided to leverage part of the workout from Joust the day before…Gullah, you’ll have to tell me if it was more fun on day 1 or day 2.
- Philmont was in rare form this morning. Apparently he got some new socks yesterday. Now he has socks that are younger than Mighty Mite. He also pointed out that the birds (were they vultures?) were circling and making lots of noise. He commented that they were just waiting for him to keel over during the interval workout. That guy is a trip! Philmont, great job out there today brother!
- Our first visit to Mary Mountain today. Sounds ominous doesn’t it? Let me tell you, when you see 9 men “bounding” up the hill it will leave you running scared. #skiptomylou
- The pax was thrilled that MM found 6 plastic cups in the back of his car this morning. The burpee induced suicides were GREAT fun.
Overall great work by the pax this morning! YHC and MM enjoyed leading.
Announcements:
- Mighty Mite’s 27th birthday (still Hate Hate) is Tuesday. Come to The Maul Wednesday for a very unpleasant celebration.
- Holiday Party – be on the lookout for a new Save the Date. Will be one of the following: 12/6, 12/7, 12/20, 12/21.
- Thunder Road Marathon November 16th – Information on website..http://f3nation.com/2013/08/15/thunderroad/
- Palmetto 200 is coming in March 2014. This is a relay similar to the BRR. Here’s the link: http://f3nation.com/2013/10/01/50427/. See Slim Fast if you’re interested in forming an Area 51 team.
- Reindeer Romp – Dec. 14th – sponsored by the YMCA. This is not an “F3 Event” but a great fun, healthy event for the whole family http://www.ymcacharlotte.org/branches/harris/healthyliving/hwf/lifestyles/reindeerromp.aspx