Not since “Ace and Gary” has there been a better pairing than tomorrow’s Q’s at the Providence Day School stadium as Double D’s and Bulldog head up “The Charge.” With temps forecast to be in the 20’s a spandex suit may actually be a good call at 0530 hours. Last week the Area 51 pax questioned the luxurious facilities at PDS and attempted to rename this workout “The Spa” but there will be nothing fancy about this doozy of a workout. Bleachers, burpees, and big bollocks will be the name of the game. The question we are asking is who can handle it? The Men of Metro of the Athletes of Area 51…we shall see!
See you at the heated track where hot tea and crumpets will be served at 0515 – Double D’s and Bulldog
25 fine gents (including 3 FNG’s) signed their lives away and then ventured out to the launch of The Charge held this morning at the Providence Day Stadium. With Double D’s at the helm the pax were treated to a great workout with something for everyone.
THE THANG
Mosey around track and circle up.
SSH x 23
10 burpees
Seal jacks x 20
9 burpees
Imperial walkers x 20
8 burpees
Peter Parker’s x 15
7 burpees
Parker Peters x 15
6 burpees
Mountain climbers x 20
5 burpees
Diamond merkins x 10
4 burpees
Wide arm merkins x 10
3 burpees
LBCs x 20
2 burpees
Jump squats x 15
1 burpee
Mosey to bleachers
30 tricep dips
20 decline merkins
15 LBCs
Repeato and drop each rep by 5
Repeato again and drop each rep by 5
Mosey to track and partner up
Partner 1 sprint 100 yards do 10 merkins and sprint back
Partner 2 bear crawl to 20 yard line/backwards bear crawl back
Partner 1 sprint to 50 yard line do 10 merkins and sprint back
Partner 2 crab walk to 10 hard line and back
Partner 1 sprint to 100 yard line do 10 merkins and sprint back.
Partner 2 dragon walk to 10 yard line and back
In 3s and grab frisbee. Hairburner with. frisbee to 20 yard line. Repeat to 50
Mary
COT
MOLESKIN
The launch of The Charge saw a great turnout under the Q of Double D’s who is in the business of shaping champions. Our “coach of the year” whipped the pax into shape, so much so, that Five Hole spilled some merlot even in the warm up! Spackler also came close to losing his cornflakes too during the frisbee hair burners.
Great work by all and we hope to see more fellas from metro and Area 51 in the weeks to come.
Calling all pax to meet at the Horses Head down at the Providence Day School Stadium tomorrow for a dose of Double D’s. No, the Horses Head is not a London pub, however you will feel like you’ve had one too many after this humdinger of a workout!
Enter the school from Sardis Road and then take a left and pull down next to the stadium ready for a 05:30 start.
Some deadly combinations were the order of the day at Kevlar on a balmy morning where no ear muffs or arm tights were needed.
THE THANG
Mosey to lot
SSH x 23
IW x 17
Merkins x 18
Burpees x 10
Diamond merkins x 8
Burpees x 9
Squats x 15
Burpees x 8
Wide arm merkins x 10
Burpees x 7
Lunges x 12
Burpees x 6
Dry docks x 10
Burpees x 5
Tricep extensions x 8 each arm
Burpees x 4
Stagger merkins x 5 each side
Burpees x 3
Military merkins x 10
Burpees x 2
Cant remember (O2 deprivation)
Burpees x 1 dozen
Hills with jump squats at bottom and Turkish get ups at top x 8 and work down to 0.
Mosey to soccer field and partner up.
Partner 1 plank with legs on tire and lift legs alternately as partner sprints – 100 total reps combined.
Partner 1 decline merkins with feet on tire as partner sprints – 80 total reps combined.
Partner 1 dry docks as partner sprints – 65 total reps combined.
Partner 1 squats with tire overhead while partner sprints – 50 total reps combined.
Partner 1 plank to elbows and up to plank with feet on tire while partner sprints – 100 total elbow touches.
Mary
COT
MOLESKIN
After a great week of F3 workouts it was time to step up the game to finish the week in style at Kevlar. Deadly combos were the name of the game with the merkin/burpee combo warm up, the squat jump (or jump squat)/Turkish get up combo on the hills, finished off with the tire/sprint combo as the finisher.
Not much time to chatter this morning as we got right into it after a few of the old chestnuts to get the body moving. The O2 deprivation almost caused YHC to forget the next exercise 3/4 of the way down the burpee ladder. Only ALF seemed to have the lungs to keep the counts going in the warm up with all eyes on Bananas’ merkin form or lack thereof. Apparently with the Q facing the other way Header was just planking it up during the push-o-rama which he must have learned during his Go Ruck training (if you’re not cheating you’re not trying.)
Clowncar and PBQB were certainly trying to find their lungs again after many weeks of fartsacking but they pulled through and it was good seeing the old faithful. Shout out also to Tommy Boy who,as the War Daddy, continues to impress week in and week out.
A pleasure taking the lead again this morning lads and have a great weekend.
Bulldog
ANNOUNCEMENTS
Saturday workouts as scheduled with the new KB Olympus workout at Elizabeth Lane tomorrow at 7am lead by Gullah and The Hoff.
24 of South Charlotte’s finest came out this morning where they got to meet Sally for this first time!
THE THANG
Mosey up the road and back down the fire lane.
Back to parking lot.
SSH x 20
IW x 20
SQUAT X 20
MC X 20
Push Sally Up/Push Sally Down push up challenge.
Run to bottom of hill near school for 11’s: burpee knee ups at top and crunchy frogs at bottom.
Plank when done.
Mosey to soccer field for tire work (set in circle.)
Each man on a tire and one in between.
Guys on tires work either chest, tri’s, or shoulders while one of the pax calls out ab exercise to 12 which indicates everyone moving on.
COT
MOLESKIN
Nice job by all the lads today. I threw in a little music today for the “Bring Sally Up” push up challenge (see video) which no one got anywhere near completing. From where I was planked only Busch and Homey looked like they got past half of it.
As the chest was fried 10 minutes into the workout the extended burpee knees up/crunchy frog hill was a lot harder than it looked on paper! My Pleasure hit the hills hard and was the only one within breathing distance of your humble Q!
The circle of tires was a toughie and also a chance for everyone to pick and lead the ab exercises. Country Livin’ pulled a Snakebite and lost his breath half way through.
Sally came back out at the end waiting for the arrival of all the fellas for the COT. Nightcourt made the comment that Sally was a beast of a lady and she certainly felt that way by the end of the workout!
A pleasure leading you all today. Good luck to all the mudrunners tomorrow and keep Country Livin’s lady in your prayers for her interview.
Bulldog
ANNOUNCEMENTS
All Saturday 7am workouts meet at The Rock tomorrow with Stonehenge on at usual time and location.
Homework: Try the Sally Up challenge over the weekend!
32 of South Charlotte’s Finest (including 2 FNG’s) escaped the fartsack in search of the end of the week bulletproof workout known as Kevlar. We were greeted by some crisp fall air and perfect conditions for non-stop movement.
The Thang:
Warm Up in COP: all in Cadence
Side Straddle Hop x 20
Wide Arm Merkins x 20
Imperial Walker x 20
Mountain Climber x20
Get into Groups of 4 and receive a course detail to guide you through the 7 Stations along Covenant Day’s Perimeter.
Course was run Clockwise for 30 Minutes
1st Station – ROCKS – (Goblet Squat w/Rock x100 per group)
2nd Station – BUSES (Merkin x100 per group)
3rd Station – BUSHES on right (lunge Walk from End to end)
4th Station – HILL – Bear Crawl Up/BW Bear Crawl Down – LBC x100 – Run Up Stairs
5th Station – TENNIS PAVILION (100 Dips on Benches)
6th Station – SCHOOL WALL – Balls to Wall Walk End to Sidewalk Path (CROWD PLEASER)
7th Station – TRACK – 1 Lap around Track (Carolina Dry Docks x100)
REPEATO POR FAVOR
2 Laps were completed in the time allotted.
PLANKARAMA when done with second lap. Looked like we were going to go right into Mary – then the call for 100 Burpees per team was announced. There was a little grumbling when the call was made but as is expected at Kevlar all men pushed through and completed the burpees in short order.
5 Minutes of Mary:
Flutter x 20 Hold it _ spread em – together – spread em – together – spread em – together – Hold it x 60 seconds
Slow Bicycle x 20 (ouch)
That’s a Wrap – Count it off – Namarama
Eloquent send off as always by Busch
Moleskin:
YHC wanted to keep it moving the whole time today to build some endurance and cover some ground on the Covenant Day Campus. We made good use of the space and got a full body workout under the stars. The group format brought out some strong 2nd F as well as some form accountability _thanks TR. Saw some guys really pushing themselves today (nice work Highstick, despite your disdain for running – you brought it this morning). We can thank Bulldog for the 100 burpee per group chaser after the second lap. Just like the old milk slogan – Burpees – It does a body good! Extra credit for Radar and Spackler who ran to the workout from the Arboretum – guess I have no excuse not to run in since I live 2 miles away. If this workout makes a comeback we will shoot for completing a 3rd lap in lieu of mary.
Announcements:
Day Zero Challenge tomorrow at McAlpine
Young Life Mud tomorrow at the whitewater center
Fletch
22 loyal Kevlar pax showed backup despite the Deadwood debacle of last Friday for a Bulldog beatdown.
THE THANG
Jog to from lot back around fire lane enabling Tarzan to help join the group and even out numbers.
To soccer field:
SSH x 25
IW x 20
Merkins x 20
MCs x 25
Squats x 20
Eight count burpees (thanks Young Love)
Partner up and grab a large tire.
With partner roll tire around church.
One whistle blast: tire dips
Two whistle blasts: decline tire Merkins
Three whistle blasts: squat jumps
Take tire to bottom of hill.
Partner 1: spartan burpees at top
Partner 2: 10 Merkins and push tag partner
Repeat with dry docks
Push tire back to soccer fields
Jack Webbs with decline tire Merkins and LBCs
COT
MOLESKIN
Despite the lure of greener grass at Joust there was a solid group at Kevlar ready for a workout and a half.
The tires took a trip with the pax for the first time and it could have spelled disaster. No one went for the monster tires but the medium tires still left their marks on some Achilles as they ran away out of control. Hee Haw and his partner picked a tire that must have come from Liquorcicles Mini Cooper as miniature as it was.
Thanks to Young Love for bailing me out on the 8 count burpees as I kept losing two numbers on my count!
Solid work by all.
Bulldog
Friday the 13th brought a nightmare pain installment from the one and only Deadwoooood!
Warm up – Indian Run Weave ( Form 2 lines, Regular IR but weave through Pax) around Church back to COP
COP
• Spider Man Merkins X 15
• Squat Kicks x 15
• CDD x 15
• Slow Squat & hold last one for approx. 20-30sec (A.K.A The Kevlar Twerk)
• Hand Slap Merkins
• Six Kicks (Butt Kicks) 1min
• Repeat
Bear Crawl Weave
Form 2 lines – Plank up, bear crawl through Pax weaving in/out. Mack tar Jai while waiting to crawl
Touch and Go
Same lines- Plank up, sprint through Pax weaving in/out. Merkins while waiting to run.
Over and Under
Same lines- Plank up, hop over first Pax member and under next and so on. Repeat over and under.
Partner up
Partner drag (50 yrds) switch and come back.
Grab some wall
o Peoples chair 1 min
o One leg up (30sec more)
o Switch legs (30sec more)
o 20 merkins
o People’s chair
o One leg up & arms up (30sec more)
o Switch legs / arms still up (30sec more)
Circle up
o Flutter X 20
o Hold 6in, 45, 90,6,90,45 and so on for a while
o Dolly X 20
o Russian Twist X 15 or 20…..by this time I was gased.
I will have to say less is more, the Weave is back and the Pax at Kevlar can now Twerk! Indian Weave went ok, seemed a little harder than a regular Indian run. Lots of mumble chatter “slow down the pace”. Somehow I ended up demonstrating all the common exercises, special thanks to TigerRag and Zip-A-Dee for the extra enthusiasm.
The Bear Crawl was pretty much a complete disaster! The Pax were patient with my long winded thesis explaining the upcoming wreck but let’s be honest a Bear Crawl is work regardless of how you do it.
After the first line plank w/Bear Crawl, the Pax had it under control and the Touch & Go/Merkin went a little smoother.
Over & Under, Huh? I think by this time the Pax were tired of planking, I know I was! By far the O&U went the smoothest of all the other planking pain!
Pain, ha-ha! The partner drag definitely killed the chatter and smoked some legs in the process, it for me anyway!
All and all, I had a great time with my first Q and appreciated the opportunity. Thanks for all the support and I can’t wait until next time. It will not require cliff notes to understand the moves! Ha
See you in the Gloom!!
Dead Wood
27 non BRR runners dug deep for a tire/hill combo beat down at Kevlar that topped anything the mountains could bring.
THE THANG
Mosey to lot for:
SSH x 25
IW x 20
Perfect form slow merkin x 20
Squat x 20
Perfect form slow wide arm merkin x 15
Lunges x 20
Perfect form slow diamond merkin x 15
To hills and partner with some one unfamiliar:
Partner 1 sprint hills
Partner 2 burpees (combine for 50)
Partner 1 sprint hills
Partner 2 manmakers (combine for 50)
Partner 1 sprint hills
Partner 2 dry docks (combine for 50)
Partner 1 sprint hills
Partner 2 diamonds (combine for 50)
Mosey to soccer field and five lads grabbed rocks.
Tire/rock ladder combo of sprints/exercises etc
COT
MOLESKIN
Lots of chatter of late concerning the lack of form by some of the pax. Yours truly has been called out along with Far Side, Bananas, 49er, Joker, etc for a lack of proper technique on the push up aka merkin. Head bobbing, alligator arms, honeymooners, and just plain cheating (MallCop) has meant the integrity of F3 has been called into question. Today there was no excuse as we went slow mo with a focus on form, the chest hitting the deck, and full extension. The pax were feeling the pain early on.
The hills saw the lads working hard with their partner combining for the team totals. Then it was over to the tires which were unleashed after many months if being chained to the fence. There were a few complaints about the stench coming from the tires but they served their purpose. Radar was calling out everyone and their mother despite his lack of effort on the tire burpees where he couldn’t work out how to grip it…
A pleasure leading such a strong group. Have a great weekend and good luck to all of the F3llas doing the BRR this weekend.
Bulldog
ANNOUNCEMENTS
1) Day Zero and the Rock combine at Calvary tomorrow at 7am. All else as scheduled.
2) F3 golf day next Friday at Emerald Lakes Golf Club – jump in quickly as spaces are nearly full. Give Bananas or Snakebite a shout
Another great turnout at Kevlar this morning for a Bulldog lead beatdown involving pretty much every muscle in the human body. Could have topped 40 if Hairband (@ktackel) lived up to his Twitter hype! Fartsack-1 Hairband-0.
THE THANG
Jog from lot around back of church.
Call from Q to get in groups of 3 – 15 burpees or 10 if you failed to get in a group of 3.
On the move.
Call from Q to get in groups of 5 – 100 merkins or 30 if not in group of 5.
Mosey tp grass.
SSH x 20
IW x 20
Merkins x 15
Squats x 15
Honeymooners til it felt good (Deadwood)
Mosey to hill – exercises in cadence
Merkins x 12 sprint to top
Squats x 15 sprint to bottom
Diamonds x 8 sprint up to top of hill and back
Split jumps x 10 sprint up hill and back
Russian twists x 20 up and down sprint
Spartan burpees x 13 up and down
Jog to soccer field and get in lines of 6
Merkin ladder – 8, 6, 4, 2 and sprint to back of line
Wide arm merkin ladder – same as above
Diamond merkin ladder – same as above
Squat jumps – 8, 6, 4, and sprint to back of line
Combo – merkins 8, wide arm 6, diamond 4, squat jumps 2
Two groups for suicides – one runs, other planks
COT
MOLESKIN
Good to have all of the Go Ruck and BRR boys out today and a fine set up gents showed up with new faces adding to the pax each week.
Deadwood has been a new found source of entertainment and he found his favorite F3 exercise this morning – The Honeymooner. The yoga ish pose of thrusting one’s hips to the floor in plank really hit home for him today and I am looking forward to him Q’ing a workout with a good 20 minute Honeymooner component thrown in! “This feels reeeeaalll goood” was his quote. Deadwoods Twitter feed is second only to Hairband who tweeted much but delivered little from the warmth of his fartsack and blaming his alarm clock.
The hills were back in force today and took a couple of casualties with a few fellas wandering over to “inspect” the bushes between rounds although nothing like the inspection I heard Big League Chew gave them in recent Kevlar workouts! Clowncar skipped a few hills while grabbing his ankles to regroup – hats off to you fella for your consistency the last few months.
With the tires still chained up cones were the name of the game with some hard rounds of upper body. Brown went as far to say that he felt like he had just undergone breast augmentation with the amount of merkins performed. In reference to big chests The Hoff’s name was mentioned as he has been spotted doing F3 workouts in the parking lot of the Y in full F3 gear. Dangerous games messing with the Y’s membership as they’ve been known to kick you out…
Suicides today were the finisher and I am glad that Big Gulp just managed to cross the line in time to avoid a further round.
Great work by all and a pleasure to be back on a Friday to lead such a great group of men