18 posted for something a little different today at Kevlar.
THE THANG
Mosey to parking lot while dodging the squealing wheels of Hacker.
SSH x 15
IW x 15
Merkins x 12
Mountain climbers x 10
Sprint lap
11’s Diamond merkins/heels to heaven
Lung walks and sprint to school attempting to beat Sussudio
Over to outside gym area
Pick a starting point in circle (45 secs exercising and 15 secs resting)
1) Rowing machine
2) TRX bands
3) Pull up bars
4) Burpees on crash mat
5) KB swings
6) Step ups on box
7) Tractor tire flip
8) KB swings
9) Box jumps
10) Shuttle runs
11) Decline sit ups
12) Perfect push up
13) KB swings
14) Slam ball
Must have missed a few…
Burpees 45 secs 15 sec rest
Spartan burpees 45 secs 15 sec rest
Louganis 45 secs 15 sec rest
Jump squats 45 secs 15 sec rst
Turkish get ups 45 secs 15 sec rest
Wide arm merkins 45 secs 15 sec rest
Mary
COT
YE OLDE MOLESKINE
Utilized a new part of the Kevlar campus today going with a little tabata style workout over on the outside gym. Even though it looks a bit dodgy the outside equipment, timer, and Pandora tunes left their mark on all of the lads. There was a little something for everyone: KB’s for Big League Chew, burpees for Donkey Kong, pull ups and mountain climbers for Busch, a bit of running for Susudio and all of the above for Far Side claiming he was out of shape! Young Love had the perfect form on the crash mat burpees with almost a swan dive technique which seemed way easier on paper. Beaver may have the latest entrance ever to an F3 workout finally finding us tucked away behind the shed!
The Beats pill and Pandora did its job with some good tunes until it came time for the 45 sec burpee rounds. Just when we needed some motivating tunes from ACDC on came the cheesy commercials to make the time just keep going! Good work today lads and have a great weekend.
BD
ANNOUNCEMENTS
Third F Compass new book Prodigal God meets at 0630 Fridays.
New Friday workouts in Ballantyne and Indian Trail
22 pax came out to Kevlar for a little mud run type fun.
THE THANG
Ye old chestnut warmup at the bottom of the big hill.
Partner up. Partner does two footed jumps while other one runs to gate and back. Repeato with decline merkin shoulder taps with two runs. Third time burpee jump ups.
Head to bottom of other hill. Combo of speed skaters, jump ups, merkins, sprints, and bear crawls.
Sprint to parking lot. Jack Webb with LBC’s.
COT
YE OLDE MOLESKINE
Good crowd today. Great seeing Header again after his leave of absence. Funny also sending Brown and Chanel not only driving together but coordinating their attire with the only difference being that Chanel sported sleeves. Hats off to Go Ruckers as Dora and Big League Chew endured the hills with packs most of the way. Sussudio, Alf,and Fletch were the flyers today leaving the rest of us in their wake. Donkey Kong enjoyed the burpee aspect and Young Love was fond of the burpee jump up on the bench. Header’s lack of fitness meant he shut down the Jack Webb LBC combo down only 6 in due to “time constraints”.
There was a Good Hands sighting running as sad clown on 51 so maybe we can claim him as our 23rd…
Have a great weekend. Pleasure leading as always. Young Love on Q next week.
Bulldog
On a sticky morning the Kevlar crew came out for a non-stop leg and lung busting workout that was a little unfair for the lads who endured the BRR last weekend.
THE THANG
Jog to church entrance
Merkins
Sprint to next entrance
Parker Peters
Sprint to next entrance
Merkins
Sprint to next entrance
Plank work
Sprint to bottom of hills
Partner up
Combine for 50 merkin groiner combos
Plank when done
Combine for 30 split jump jump squat combos
Plank when done
Combine for 50 sit up mason twist combo
Plank when done
Combine for 30 sumo squat 180 jump combo
Mosey to soccer field
Shuttle run and tire work
COT
YE OLDE MOLESKINE
It was great to have the BRR boys back in the mix today. There were certainly some sore legs out there and this workout should have helped rid the legs of an lingering lactic acid.
The 10K swing crew were out in force again with a vast array of new bells at their disposal some of which were incorporated into the workout. There were also some faces that we thought had given up on the wee hour workouts namely Dolphin and Good Hands – kotters you both!
Geraldo was on fire this morning. This boy is getting fitter and faster with ever week that goes by. Brown gave him a run for his money on the suicides but there was no stopping the lad today!
Thank you to Tackling Dummy for stepping up to lead next week!
Have a great weekend.
Bulldog
26 men showed up in a convergence of Kevlar and SPEARHEAD for a bit of a beatdown.
THE THANG
Mosey to lower lot
SSH x 15
IW x 20
10 burpees OYO
Merkins x 15
8 burpees OYO
Squats x 12
6 burpees OYO
Wide arm merkins x 10
4 burpees OYO
Diamond merkins x 8
2 burpees OYO
Lunges x 10
4 burpees
Military merkins x 10
6 burpees OYO
CCD’s x 10
8 burpees OYO
Wide arm merkins x 10
10 burpees OYO
Partner up for catch me if you can
Partner 1 lunge walks other does 10 merkins of any kind and catches
Next round partner sprints loop while other partner does plank work
Mosey to soccer field for tire work and get in 3’s
Partner 1 – dollys, partner 2 sprints three times, partner 3 merkins on tire (everyone completes two sets)
Partner 1 – flutters, partner 2 bear crawls, partner 3 Carolina Dry dogs
Partner 1 – LBC’s, partner 2 broad jump burpees, partner 3 stagger merkins
Three teams for tug-o-war. Winners stay and losers exercise
COT
YE OLDE MOLESKINE
Great numbers at Kevlar today and YHC showed up to many a SPEARHEAD wearing rucks and swinging bells. Not the friendliest Go Ruck workout but as usual the lads dug in with an added 30-40 pounds. Most of the mumble chatter in the circle of pain was focused on Big League Chew’s rear end as he was the only member of the pax facing outward. He may be a war daddy but BLC still puts us all to shame! We haven’t seen the tires in a while at Kevlar so it was time to throw them back in the mix along with the broad jump burpee which is another crowd pleaser to say the least. The big rope had to be used so after some confusion three teams were formed and all I know is that my team lost every time. Momentum was the name of the game with the tug-o-war.
Thanks for allowing me to lead. Have a great holiday weekend. Convergence a DMZ this Monday at Carmel Park 7am.
22 of South Charlottes sharpest minds gathered at Kevlar today for a mind blowing workout that tested both brains and brawn.
THE THANG
SSH x 20
IW x 20
Merkins x 15
Up and downs x 15
Mosey to lower lot
Partner up. One exercise and one runs. Repeat twice.
Ten different exercises.
Mosey back to lot with gear.
Mary
COT
YE OLDE MOLESKINE
The plan was a smorgasbord of exercises to appeal to both runners and meatheads in trying to bridge the gap between the warring factions. What YHC realized quickly was that neither group could follow instructions which were clearly explained in many different ways.
The instructions were “partner up, perform said exercise while partner runs, relieve partner and repeat.” Pretty simple right? Not for many of the pax – especially Spackler. We had groups running two laps and then relieving partner. We had others skipping the plates as they would have tired legs for the run, we even had pairs thinking they had to run with their partner while holding hands! None of the above was correct but hopefully the pax got something out of the workout!
Notable mentions this morning were:
1) Susudio and his lighting pace around the laps relieving Bananas in record time.
2) Muffin Man impressing Bessie who is not his own Dad but actually the father of his girlfriend. Kevlar is the perfect training ground to test the future son in law.
3) Brown looking (and sounding) like he was at a rodeo on the ropes.
4) Sanka and his immaculate side straddle hop technique.
ANNOUNCEMENTS
Saturday workouts as scheduled.
New book starting Wednesdays at Threshold. 12 noon at Bojangles South Park. Sanka has details.
22 pax showed up to support our 19 year old for his debut Q as he heads off to Clemson University next week.
THE THANG
SSH x 20
IW x 20
Merkins x 15
Squat x 15
Partner up and grab a rock. Catch me if you can around church. One runs with rock, chaser does 10 merkins and catches and flapjack.
Hillwork: partner 1 rock triceps extensions for 100 combined, other partner hits hill with 10 merkins at top. Flapjack.
Repeat with bicep curls, repeat with merkins, inch worms, lunger walks etc
150 merkin/LBC combo with partner.
Mosey back to parking lot.
COT
YE OLDE MOLESKINE
“Tons of fun Q’ing for the first time with these guys. I will miss working out in the mornings with you guys when I’m at college. Thank you for pushing me and giving me the opportunity to lead today.”
ANNOUNCEMENTS
Last F3 Dads of the summer tomorrow at Colonel Beatty Park.
After the pre blast banter Fireman Ed was a notable absentee but some of the pax went with the soccer kit theme. Scratch and Win went all out and even showed up with his own soccer ball and goalie gloves!
THE THANG
Mosey to lot
SSH x 15
IW x 15
Merkin x 15
Lunges x 15
Carolina Dry Docks x 15
Slow squat x 12
Merkin Spider-Man combo x 15
Partner up and run 12 hills while partner does merkins and flap jack
Mosey to soccer field
Half on outside of circle with ball and half without in middle.
Middle group sprint to outside and receive ball and do 6 toe taps and partner on outside does toe taps waiting for partner.
Repeato with two footed jumps.
Repeato with merkins on ball and partner does burpees
Repeato with sit up headers
Repeato with sit up throws
Two lines – race each other to score on goal. Loser does 10 burpees and winner does 5.
COT
YE OLDE MOLESKINE
Big group of 31 pax showed up and got down and dirty today. Despite the soccer theme only one flop was recorded and I think it was Sanka during the soccer circle section. No Semi Gloss today to get snipered on the hill either but a good sweat going all round today. Some of the lads looked very comfortable with their ball control today especially Susudio in his Liverpool shirt. Pudding Pop bravely wore a Suarez Liverpool kit and managed to refrain from biting anyone during the workout. Great having Zip-A-Dee back in the mix and the energy he brings during cadence! Triple claps to Steinbrenner from bringing out the 2.0’s in Beiber and Jeter today. Both hung tough and managed to dish out some burpees on the dash to goal. Welcome FNG Bessie so called for the last name of Vaca (cow in Spanish) who was head locked by Hairball. TR seems to have found his naming gift once more and especially apt due to it being dress as a cow day at Chic Fil A today!
Pleasure leading you boys today and thanks for being open to something new!
Bulldog
ANNOUNCEMENTS
Sign up for Mud Run
3rd F’s all over the south
Saturday workouts as scheduled
F3 Dads tomorrow at 0900 Colonel Beatty Park.
In honor of the 2014 World Cup Finals and to celebrate Englands’ tremendous progress in Brazil the pax at Kevlar will be getting a soccer treat tomorrow. If you plan on attending bring a soccer ball if you have one otherwise YHC will have plenty. If you really have World Cup fever come sporting a soccer kit of your choosing! AS you can see from the picture Fireman Ed allowed me to use his picture from the high school glory days…Long live the beautiful game!
F3 Kevlar 6.20.14
22 of Charlottes finest sure did enjoy some good old southern muscle screamin’ workin’ out on this here fine morning.
THE THANG
Circle up:
-SSH X 15
-Merkins X 15
-Imperial Walker X 15
3 laps around small track.
-10 burpees after each lap
Mosey to get rocks:
-Each person gets a rock.
Mosey to ball field:
-Get into groups of 3
-Partner #1 gets on 1st base line.
-Partner #2 gets on 3rd base line.
-Partner #3 gets ready to run.
3 rounds
First Round:
P1: Bicep curls
P2: Tricep overhead extensions
P3: 10 burpees & 1 lap around outfield.
-All 3 partners flap jack until each has completed all 3 stations.
Second round:
P1: Squat presses
P2: Louganis’ w/rock
P3: Same as above
-All 3 partners flap jack until each has completed all 3 stations.
Third Round:
P1: Stagger merkins on rocks
P2: Russian twists
P3: Same as above.
-All 3 partners flap jack until each has completed all 3 stations.
Mosey to play ground for some more rounds!
P1: Dips on benches
P2: Pull-ups on bars
P3: Donkey kick merkins on swings
Rinse & repeat 3 times.
Mosey back to field/track for Mary/Name-o-Rama.
Mary:
-LBC X 15
As always, it was sure a pleasure to lead such fine fellas. The workout did not help my form while fly fishing on the river today at all & apparently the trout decided my presentations were off enough that they didn’t want to give it a go. Oh well, I got my workout in!
-Country Livin’
The sounds of Barry White echoed through the CDS parking lot as 13 pax intruded on an intimate one on one KB session held by YHC and Header. Numbers were expected to light due to the F3 Golf festivities so it was surprising to see Pudding Pop, Alf, and Blue Hen avoid the lure of the fartsack after the shenanigans at Olde Sycamore the day prior.
THE THANG
SSH x 10
IW x 10
Merkin 5 second hold up to 8 count
Squats x 10
Burpees x 10 OYO
Mosey to creek and grab rock. Curl it til everyone reappears and jog to lot.
Stagger rock merkins x 8 each side in cadence
Tricep extensions x 10
Rock Webb – curls and push presses to 8
Partner up – partner one sprints to steps high knees up stairs and runs through gate and back to partner. Partner two performs said exercise with rock until partner returns. Repeat twice.
Exercise 1 – squat, curl, press
Exercise 2 – squat, curl, press, tri extension
Mosey to playground. Split into 4 groups.
1) run to shed and back
2) tri dips on tables
3) donkey kicks with merkins
4) pull ups
Repeat twice
Sets of 11 combined with burpees and either donkey kicks/pull-ups
Flapjack – just kidding
Mary
COT
YE OLDE MOLESKINE
There was very nearly a Steinburger-led Boston Tea Party mutiny at Kevlar today. The pax had dug down deep in every aspect and when YHC called for a flapjack on the 11’s at the playground the mumble chatter hit a crescendo! There was nothing left in the tank for many of us so thank goodness a lack of time meant moseying back to the lot instead for some COT.
Hats off to Risky Business for pushing through the pain barrier and also to Haggis for venturing out of the 28277 zip code! It took some humility for Alf to show his face today after taking home the dreaded shortest drive contest trophy last night with a monster -8 yard drive on number 12!
Pleasure leading you this morning fellas. Have a great weekend.
Bulldog
ANNOUNCEMENTS
F3 Dads starts in two weeks at Colonel Beatty Park.
Compass starts new book study next week at CFA – Epic by John Eldridge.