Man Training at Day Zero
12 pax did what pax do. The place it was done was McAlpine Elementary. The goal of YHC and co-Q Jamboree was to bring some of this, a little of that, and a lot in between. We were striving for tired muscles and some good burn. It went something like this.
COP: SSH x 25, IW x 20, MC x 20
Mosey to Benches: Step Ups x 10, Broad jumps x 10, Jump Squats x 10 (2 sets)
Mosey to fields for Iron Horse Special: 40-Yd Merkin There & Back 20,19,18…4,3,2,1
40-Yard There and Back Pyramid:
Do 4 exercises at each side (Plank Jack, HTH, V-Sit, Dolly & Back) x 5,10,15,10,5
Partner Up for Prairie Fire Mary: L, C, R x 10
Hand off to Jamboree at the half way mark for his appropriately named 4 CORNERS OF P (Fast Mosey to each corner):
CORNER 1 (basketball court): 12 Makthar Ndiaye IC, hold 6 inches, 24 Flutters IC, hold 6 inches
CORNER 2 (far corner of school): With Rock 12 Deep Squats, 12 Overhead presses,12 Tricep extensions, 12 Curls
CORNER 3 (Right front of school): Wall Sit with 72 Air Presses IC
CORNER 4 (Left front of school): OYO 12 Double Merkin Burpees
CORNER 5: 12 Manmaker Merkins IC Hold 6 inches, 24 Flutters IC Hold 6 inches
CORNER 6: With Rock 12 Deep Squats, 12 Overhead presses,12 Tricep extensions, 12 Curls
CORNER 7: 24 Donkey kicks
CORNER 8: 12 HR Burpees
CORNER 9: 12 Rock Hoppers IC, Hold 6 inches, 24 Russian Twists IC
CORNER 10: With Rock 12 Deep Squats, 12 Overhead presses,12 Tricep extensions, 12 Curls
CORNER 11: Step ups 12 each leg, Wall Sit Hold L. leg up X 2, Hold R. leg up X 2, Hold 30 sec.
CORNER 12: 12 Burpees
Circle Back Up for Finale: Finish at b-ball court 24 Bicycles IC, hold 6 inches for 30 seconds
Count-o-rama: 1,2,3…10,11,12
Name-o-rama: Teddy, Dear Abby…Jamboree
Moleskin:
Well, it started with 11 strong and punctual men but finished with 12 eventually. Record tardy and coming in with such fresh energy (hate). The frozen ground caused some men to get tougher today though it took working through mumble chatter brought on by temporary weakness. The iron went to work and began to sharpen the iron and gloveless Garbonzo somehow forced out 200 merkins on the Iron Horse Special. This exercise was a real fan favorite and at 17,16,15 the pax began to call out form and other chatter to take their mind of the slow constant burn that was overtaking the shoulder and chest (and fingers). Legs, Chest, Stomach, Shoulders were all targeted and destination hurtfultown was achieved. By the halfway turn, YHC questioned if a Q has ever tapped out and went home when completing his part…what Jamboree added to finish certainly did finish and extract and use up ALL of what every pax had left. Great partnering Jamboree. You and I concocted an evil and merciless wienke.
A story was told by an un-named member of the pax about a Catch Me if You Can Game that was played on another un-named pax not at this workout who’s name rhymes with Riger Tag. This story involves the un-named pax to disappear behind a tree while Riger Tag went running and running and not catching and into some sort of barking and yawping at said un-named target. Who says we can’t have fun in the gloom? Classic!
Also, Stone Cold asks Radar how’s the “training” going? Not knowing what he was talking about I simply asked if the training was on how to be a man? Honest enough question. It was later found out that Radar is preparing for Kiawah Marathon that he and others such as Purple Haze, Frazier, Soul Glow would be running. No comment on the Spackler banter, aside from his being the host and there for the drinks. A very important role by the way. Fellowship is important man!
Oh, last how could we forget the Grab a Rock. After YHC has been getting back into the workout groove so was quite taxed at hand off to Jamboree. My rock caught some attention. I really thought it was appropriate and was modified to mirror how I felt at the moment:
Announcements:
Before recording… I forgot who is Qing next Saturday at DayZero (The Mouth & ???)
Christmas Party – 12/5 – SIGN UP, deadline target was 11/20, but can still get in
Joe Davis Run – Sign up
Church on The Street or Sunday morning 12/6/2014 at 6:30 AM. Older 2.0’s works.
Shoe Delivery to Charlotte Rescue Mission – we hit 400 shoes!
Field of valor at Hydra
20 men entered the field of valor at Hydra to enjoy the last summer morning.
On any given Sunday, it can be 50/50 whether you win or lose. So we did 60 50’s to chase perfection….or at least to chase away the HDHH leftovers.
The Q’s feeble, aging mind cannot tolerate a complex weinke, so we kept it simple.
COP Warmup:
Slow mosey to the field….having seen Runstopper we were inspired to do 15 burpees OYO.
Continue slow mosey to football field and circle up
SSH x 20
IW x 20
Mountain Climber x 20
Dolly x 20
The Thang:
Down the merkin ladder….
50 meter sprint followed by 20 merkins.
50 meter sprint followed by 19 merkins…..and so on down to 1.
#harder than it reads.
Tough to plank after that.
Shake it out with a little mary: Flutter x 20
Back on the line.
50 meter sprint followed by 20 low slow squats
50 meter sprint followed by 19 groiners
Continue alternating down to 1
Last Round:
50 meter sprint followed by 20 LBC’s.
50 meter sprint followed by 19 LBC’s…..and so on down to 1.
Mosey back to parking lot.
Moleskin:
Great weather this morning. We’ll be wishing for this the next 3 months. This workout is self-regulated/motivated – you can run as fast as you want, and do the exercises with good form…or not. A lot of early commentary on YHC’s advanced age. Guilty. Young punks. Hydra is still the best AO in Area51, but we only saw a small box this morning. Good work by all.
Announcements:
28 pairs of shoes (+5 since Sunday and 2 at workout – thanks) gathered toward South Charlotte Area 51 goal of 300 for Charlotte Rescue Mission, Drop a note to Bugeater and he will pick up any men’s athletic shoes you have. Deadline is this Saturday. each him on Twitter @jasonhilliard
Hydra Double Challenge: Step 1. Post Step 2. Bring used Shoes
Okay Hydra pax a challenge has been submitted to F3 Charlotte. Joker has been designated our fearless leader to gather shoes across all of A51 region. He has tasked designated shoe Q’s to put on tireless campaigns to gather shoes from all pax. We are supposed to gather 500+ across A51. Tiger Rag has challenged shoe Q’s to gather lots of shoes or we will be embarrassed in some manner. I do not know what is more embarrassing than the title of shoe Q. I think Joker and Tiger Rag would even have me pull them from your feet if necessary. My preference is to be a tad more civil and instead have you bring as many pair of used athletic shoes as you can to our Hydra workout.
This is a double challenge:
1. POST HYDRA: If it has been awhile since you have posted Hydra, then I invite you back out. If you are a regular, thanks for posting, and posting, and posting.
2. BRING USED ATHLETIC SHOES: yes, just men’s athletic shoes is all we can accept.
WHEN? Bring them to the 10/23, 10/30, 11/6, 11/13 workouts
Thanks Hydra Pax for posting and for supporting this cause,
Bugeater
Some Q & A based on instruction from Joker is below:
What are some of the details? What are we doing and why? Area 51 is supporting a broader effort across the F3 Charlotte regions [and slightly beyond] to collect at least 1,000 pairs of used athletic shoes to be donated to the Charlotte Rescue Mission [CRM]. CRM is a Christian-based recovery program focused on the homeless and those battling addictions [for more information, see http://charlotterescuemission.org/]. F3 has an existing relationship with CRM, including a Saturday workout [“Mission I’m Possible”] done with men at CRM.
What about men’s dress shoes, or women’s shoes or kids’ shoes? Nope.
When you say, “used”, how used can they be? It’s a judgment call, but the shoes should be functional. If they are completely falling apart, that’s not what we need at CRM.
What if the shoes are dirty and/or they stink like feet? Please wash them.
What else? Tie each pair of shoes together… this will make it easier on us when we consolidate everything and I deliver it to CRM.
I’m gonna need you to come in on Saturday
I was reminded that it only takes two pax to make an F3 workout. As the 0700 bell tolled at Olde Providence Elementary, the workout for two was in order. It went something like this.
OP Track: 2 Laps (butt kickers, high knee)
1-mile run to Colony Place (office building next to Harris Teeter)
Merkins x 50
3 Stations behind office building (parking lot):
#1: 60 yard zig zags (touch the line) x 2
#2: 60 yard burpee sandwich
1 burpees, 20 yards, 5 squats, 20 yards, 5 Mary Katherines, 20 yards, 2 burpees
3 burpees, 20 yards, 10 squats, 20 yards, 10 Mary Katherines, 20 yards, 4 burpees
5 burpees, 20 yards, 15 squats, 20 yards, 15 Mary Katherines, 20 yards, 4 burpees
3 burpees, 20 yards, 10 squats, 20 yards, 10 Mary Katherines, 20 yards, 2 burpees
1 burpees, 20 yards, 5 squats, 20 yards, 5 Mary Katherines, 20 yards
#3: 60 yard merkin sandwich
20 merkins, 30 yards, 5 jump squats, 30 yards, 20 merkins
20 merkins, 30 yards, 10 jump squats, 30 yards, 20 merkins
20 merkins, 30 yards, 15 jump squats, 30 yards, 20 merkins
20 merkins, 30 yards, 20 jump squats, 30 yards, 20 merkins
1-mile run back to Olde Providence Elementary
Merkins x 50
To Concession Stands for (30 Dips, 20 Step Ups, 10 Burpees) x 2
To Peoples Chair for Two Minutes
To Football Fields for:
50-yard Karaoke Right, 50-yard Karaoke Left
50-yard backward run, 50-yard forward run
100-yard sprint at 70% x 2
Through Outdoor Classroom to Foxworth Hill
Merkins x 50
1/2 mile run to parking lot
Count off 1..2
Moleskine:
From helping lead 89 on Thursday to leading 1 today I was reminded that all it takes is one other. I stood waiting and wondering who would escape the rainy day fartsack and join me at Ascent. Literally as it turned 0700 around the corner comes Lumbergh and we had ourselves a workout. It was a great hour. Cheers Lumbergh and happy 4th birthday to your daughter.
Area 51 9/11 Convergence – Never Forget
F3 brothers from Charlotte, Winston Salem and Raleigh were all represented among the 89 who joined in today’s workout that went something like this.
Mosey to COP (variety of stretching runs)
Announcement: No chit chat – the pax will remain silent today in honor of those lost on 9/11 and the only ones talking will be Q’s running the stations.
COP: SSH, MC, Merkins
Count off and rotate 4 stations for 8 minutes each.
Station 1: Meathead Kettlebell rotation
Station 2: Rebel Yell Triple Nickel rotation
Station 3: Spearhead partner work rotation
Station 4: Peak 51 9’s and 11’s rotation
COT for Mary (Dolleys, Mason Twists)
Count-o-rama 1…89
Skipped the name-o-rama
Lord’s Prayer
Moleskine: Great execution by station leads for this special 9/11 workout. It was great to meet Manram from F3 Raleigh and see Starfish from F3 Winston Salem in addition to the many solid Area 51 pax coming together in this convergence. Great work by all and let’s spend today recognizing and remembering that fateful September 11, 2001 day in which we lost 2,977 men and women, 414 of which were first responders called to action to serve, protect, and save lives doing their jobs. We learned as a country, as a community, and as families – that we will endure, that we will get up when we have been knocked down. We are a strong band of F3 brothers who can lean on each other in times of need. We workout in the gloom, run in mud and over obstacles, run over mountains, and march go ruck style – together as brothers. Iron sharpens Iron.
Announcements:
Brew Ruck – bring cans to upcoming Saturday workout for Brew Ruck – reach out to Hoff for details
Columbia Mudrun sign ups final-final deadline is 9/15. F3 nation web site or reach out to Gummy for questions.
5k Kids Run For Cancer on September 20 in Ballantyne. Email Header or Honey Bee for details and let them know you are participating. Will be working out/warming up the kids for their 1-mile run and will actually run the mile with them. Great cause. Wear your F3 shirts and show what F3 is about!
Area 51 9/11 convergence preblast
On September 11, 2001 you know where you were. You will never forget it. We are asked to never forget. What we saw, how we felt, and what transpired has forever changed us. We will honor the memory of those who lost and celebrate those who demonstrated bravery and courage at life’s critical moment.
The Thursday site Q’s plus Spearhead are proud to deliver a workout worthy of your time. It will be a memorable workout.
Location: Calvary Church (Rea & 51)
Date: Thursday, September 11, 2014
Time: 0530-0615
NOTE: Bring KB for Meathead Station
Pre-KB swing challenge 0500 for those pax interested.
3 is the Magic Number
[posted on behalf of Puddin Pop]
14 of Area 51’s finest came out to play in a little Hydra fun.
The Thang
Mosey to practice field for COP:
- SSH x 25 IC
- IW x 25 IC
- Slow Squat x 25 IC
- Mountain Climbers x 25 IC
Partner up into Groups of 3 to cover some ground at OP.
Partner 1 – Top of small track
- Jump Squats x30
- Dive bomber merkins x 20
- Hand release merkins x 10
Partner 2 – Concession area
- Dips x 30
- Jump up/Step up x20
- Derkins x10
Partner 3 run between stations relieving team members (stopping at playground knocking out 5 pull-ups at transition area)
Rinse and repeat for +/- 20 mins
Mosey through trail to Fox(y)worth Road – stay in 3 man groups
Partner 1 – Bottom of Foxworth
- LBCs
Partner 2 – Top of Foxworth
- CDDs
Partner 3 – run back and forth to relieve team members at top and bottom
Mosey back to parking lot while giving a jailbreak sprint across practice field
3 mins of Mary
- Rosalita (en espanol) x20
- Protractor round robin (PAX called on to give next angle)
Moleskin:
AO at OP is quite vast, and I like using a lot of it. Shoulders seem to want a little work today, so I believe the PAX also were feeling it. Same guys that seemed to run it also crushed it on the hills at Foxworth. Champagne didn’t seem to like the 20 rep count of Dive Bombers in the outset, sorry brother, even though I Q-jacked this type workout from you a few weeks ago. Great work by all overall, thanks for the opportunity to lead!
Champagne – thanks for sending us out too brother.
Announcements:
F3 Dads back on this Saturday – Francis Beatty Park – Alf on Q
Mud Run sign ups deadline 7/15 – Gummy on Q
Area 51 tutoring program – see Champagne
Charlotte Knights game @ new BB&T Ballpark uptown, 7/29 Thursday, Hops on Q – evite coming!
Happy Birthday Hydra – Gettin’ Buggy…
The plan was simple. One goal: Smoker.
28 PAX came out to the birthday party for the many headed monster workout appropriately named Hydra. There was a lot that would take place. It goes something like this.
17 PAX accept the Pre-Launch Challenge at 0520 Harris Teeter:
Merkins x 41 (YHC turned 41 on 5/7)
1/2 mile run into Olde Providence
Straight to Track 0525 and away we go for warmup:
“I am not a professional, modify as you need, if you must…”
Buttkickers 1/4 lap, High Knees 1/4 lap, SSH x 20 Top
ButtKickers 1/4 lap, High Knees 1/4 lap, IW x 20 Bottom
Remainder of PAX (+11) Join at 0530 for 2nd lap – 28 PAX strong now:
Buttkickers 1/4 lap, High Knees 1/4 lap, SSH x 20 Top
ButtKickers 1/4 lap, High Knees 1/4 lap, IW x 20 Bottom
Merkins x 41 (#midlifecrisis reminder)
Mosey to Basketball Court Side Lot for:
Merkins x 41 (that’s 123 merkins for those that pre-launched and its only 0535)
Plank Walk x 25 yards LEFT, Plank Walk x 25 yards RIGHT
Olde Providence Lap x 1 (why not?)
Warmup over, ready for…
Mosey to Front Fields for The THANG:
There and Back Pyramid (4 exercises at each side)
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 5
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 20 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 5 – BACK
P.S. 5-6 pax were out front and just crushed it, led by Runstopper – amazing strength!
Time check: 0555 (feeling smoked yet?)
ELBOW PLANK while you wait, Donkey Kong took it upon himself to do merkins (#showoff)
Olde Providence Lap x 1, continue to Football Field (sun is coming up, “I can see people”)
Partner Up:
Disclaimer: For those with back issues modify and lunge walk…else, get it on…
Partner Drag x 75 yards (flap jack as often as needed) THERE
Partner Drag x 75 yards (flap jack as often as needed) BACK
KAROAKE LEFT x 75 yards THERE
KAROAKE RIGHT x 75 yards BACK
Mosey to Concessions for a snack: someone wanted a snow cone…
Dips x 30
Step Ups/Hop Ups x 20
Burpees x 10
Mosey to front field and find your partner:
Prairie Fire Mary (10L, 10C, 10R)
Bear Crawl to Circle Up in Parking Lot (a Donkey Kong Q-Jack call…hey seemed like a good idea at the time, so why not?)
Mason Twist x 20
Merkins x 41
It’s a wrap, 55 minutes for 17 pax, 45 minutes for 28 pax, many smoked muscle parts for all.
Count-o-rama, Name-o-rama
Prayer Send off by Iron Horse – thanks for the great words and reminder that we are fortunate to be able to come workout and run around and have this fun, blessed with the health to do so!!
Moleskin:
It started with a phone call to my mobile at 0517 by Sunrise inquiring of my whereabouts. Informed I was around the corner the pax awaiting felt compelled to call me out for running and taking phone calls (reminds me of the Blue Ridge Relay run where my wife called me while I was on the mountain top sucking wind “how are you Honey, what are ya doin’? My reply: “Uh, I am running up a mountain dear, can I, uh, call you back?”) At 0520 I surprised the pax with a 41 merkin callout. I got some quick mumblechatter as this was pre-launch where the expectation was a simple run in, heck, anything else would be EXTRA…those were a happy birthday gift to YHC and why we did 41 merkins all workout long…The Hoff brought out 2 other spearhead beasts and those dudes rucked their way through a brutal smoker – AND showed what spearhead is made of. Go ruck tough baby! Nice and strong brothers. way to go. Also YHC must need to go to proper form school as multiple pax felt compelled to call out my less than exemplary form on occasion. This is usual from Donkey Kong #FormPolice, but Mallcop and Champagne, geez, pile it on…YHC did say modify in the disclaimer and am an old man now, on the lookout for my yellow convertible corvette! Thanks to 49er and Donkey Kong for helping launch Hydra 1-year ago. Thanks to the 11 different Q’s who have led workouts for the past year at Hydra. 968 pax have worked out at Hydra, averaging 18 per week. Let’s get our Q count up this year. If interested in leading, you get to call your own workout, so let me know. We have a solid Q rotation and have some interesting plans for rest of May and June with Donkey Kong, Mall Cop, Gummy, Kirk, Champagne, Tiger Rag bringing it. In July we have Cheese Curd, Pudding Pop, YHC and Champagne…Good summer Q tour…Keep bringing it to Hydra Pax. Thursdays have been a day of rest by many due to hard start to week with many Mon, Tue, Wed workouts – so always glad to see 20+ numbers in the Hydra gloom. Happy Birthday Hydra.
Announcements:
Spearhead Brew Ruck May 17, 2014: 2nd Harvest Food bank – News 14 covering this. All Saturday workouts collecting cans this week. 100-burpee challenge. Low can count owes 100 burpees. Teamspearhead.com to check out all details! 11 AM Warco Construction 5/17. Let’s support spearhead.
Saturday, May 24, 2014 Convergance of Rock, Olympus, Day Zero at Day Zero for 1-year anniversary of Day Zero workout. Congrats to Day Zero and let’s join in the party. Pre-Kettlebell workout planned.
This Saturday, 5/10, F3 called to help clear a tree that fell on home and caused fatality. Come out to help remove the tree. Details to be communicated in Saturday workouts and tweeted out on twitterland.
F3 Tutoring opportunity at Matthews Elementary to start up in Fall 2014. Contact Champagne at bdbriggs@gmail.com.
Wet Dog Smell at Ascent
While the cold has subsided Mother Nature as usual flexed her muscles to challenge the 6 pax who stepped away from their cozy beds and into the drizzly wet morning gloom of Ascent at Olde Providence Elementary. It went something like this.
To the Track:
2 laps buttkickers/high knees/medium pace jog with CCD x 10 at top and Squats x 10 at bottom
COP behind OP school:
SSH, IW, Slow Merkins, Jump Squats, Jump Squats Right, Carolina Dry Dock, Jump Squats Left
To the Concessions:
2 rounds of 30/20/10 (Dips, Jump Ups, Burpees)
To the Football Field for 50 yard There and Backs:
Karaoke Right There, Karaoke Left Back
Backward There, Backward Back
Bear Crawl/Crab Walk There, Bear Crawl/Crab Walk Back
Karaoke Right There, Karaoke Left Back
To the bus parking lot by basketball courts:
Touch the Line Weave Line to Line There / Sprint Back
To the fields behind OP School:
Pyramid There and Backs
CDD, Burpees, LBC, Heels to Heaven x 5 – Start
CDD, Burpees, LBC, Heels to Heaven x 10 – There
CDD, Burpees, LBC, Heels to Heaven x 15 – Back
CDD, Burpees, LBC, Heels to Heaven x 10 – There
CDD, Burpees, LBC, Heels to Heaven x 5 – Back
Plank-o-rama with Donkey Kong
To Harris Teeter and Back:
Indian Run There
Merkins x 50
Indian Run Back with Bear Crawls on Donkey Kong’s turn to sprint up (a DK bright idea)
To the grass at bottom of track:
Partner up for Prairie Fire Mary (10L, 10C, 10R)
Circle up for 1 minute of Mary:
Russian Twist x 20
That’s a wrap…
Moleskin:
Great site offers lots of options, especially with some daylight. For any pax on the rebound, getting started, and seeking moderate-to-normal F3 workout intensity, this is one great workout opportunity. I ignored Donkey Kong’s early request to pick up a scrap telephone pole from the Rea Road Construction site as a coupon opportunity for the Ascent pax to carry back on our Indian Run return from Harris Teeter. My thinking was this is not Spearhead, the latest Go Ruck thorn-ruck Challenge is over, and there is no reason to subject ascenters with DK’s ambitious craziness. Needless to say, we kept it moving, got a little wet, and powered through the drills. Pele showed rock solid effort out there. The shopping trip to Harris Teeter is one of my favorites. With fewer pax it kept us sprinting to front more frequently. That was taxing but great. Good to see Lucky stroll over from his home at the base of the “Hydra” Hill. He had the closest distance to get to the workout, yet missed our track work. Hopefully he did buttkickers and high knees from his home on his way over. Good to see you back out Lucky! Also I have to mention Slimfast making a showing was great to see. That was a great output today by you. Hopper was overall star performer. DK had his moments of greatness, but Hopper took that pyramid by storm and just nailed it. Super Strong effort there! Donkey Kong regaled me with stories of thornruck after the workout that showcase how CSAUP we can be as a pax. The lessons we learn and personal growth we achieve by sharing in these events and participating in these workouts continues to fuel F3 nation and make it stronger and stronger.
Great to Q at Ascent. Thanks to the site leaders for the opportunity!
Count-a-rama: it was quick
Name-a-rama: it was also quick
Send off by Slimfast – thank you!
Announcements:
F3 Golf sign up on F3nation.com home page. $90pp. Thu 5/29. Sign up. Proceeds to F3 Foundation. Give back time fellas. And besides, it’s a chance to get outta work and grab 2nd F for a whole day. Nice!!!!!
Step up to Q Ascent. You can make all the calls when you Q. Don’t like running, then Q and call your own beat down. Contact High Tide or Strange Brew.
Recycled Rocks and Running
IW x 20
Mountain Climbers x 20
Squats
Triceps
Merkins with other hand on the rock
Run to top, 5 jump squats, run to bottom, 5 burpees, repeat 5 times
Lunge walk to the trailhead, then mosey through trail to back field for Mary
LBC, Flutter, Protractor, Dolly
Mosey back to front field