18 came out for a little get together we like to call The Charge, aka Baracus’ Jungle. 5 F New Guys came out and only one cried (not really, but maybe one day).
Mosey to track
-1 lap at Mosey speed
COP, Friday Night Lights style
-SSH x 25IC
-IW x 25IC
-Merkins x 20IC
-Flutter x 20IC
-Diamonds x 10IC
1 Hot Lap (1:30-1:45)
-People’s Chair
Mosey to stadium stairs
-11’s on benches: Derkins and Dips
-Plankage
1 Hot Lap
-Plankage
Moset to stadium stairs
-11’s on benches: Jump-ups and Squats
-LBC’s x 20IC
1 Hot Lap
-Dolly x 20IC
Jacobs Ladder to 14 from goal line to 20 yard line
-HR Merkins at 20 yard line (increase by 2’s)
-Freddy Mercury x 25IC
1 Hot Lap
-Plankage
Mary in Field
-Flutter x 20IC
-LBC x 20IC
-Heels to Heaven x 25IC
1 Hot Lap
Moleskin
Goal was to tone down the running, but also cover some ground. We hit 2.5 miles. Thought Hot Laps would be fun. Encouraged the PAX to complete each hot lap in under 1:45 (7 min mile). I believe most did this on each hot lap. Some went sub 1:30 (sub six minute mile). Loved hearing all the “Another Hot Lap?!?” comments. Yes, another.
Simba and I performed the rarely seen #HighFive plank after the Derkins/Dips 11’s. It was epic and everyone smiled. Simba felt so euphoric that he went shirtless and everyone stopped smiling.
Had some walkers on the track too. Lots of #OnYourRight!
5 FNG’s is pretty amazing. Ray Charles brought out all of his Athletes in Action group. They all did really well. Aunt Edna was even doling out #HighFives. Names: Bob the Builder because he majored in Construction (not sure if that’s a real major…), Animal (from the muppets) because he’s a drummer in a band, Cargo Pants because he wore cut off cargo pants (for realz), and Aunt Edna because he is from Phoenix and…Christmas Vacation.
The last FNG was brought out by Little Red Corvette, who by the way is super embarrassed by his name and would only say it as “LRC”. Dude, embrace it. Be the best Little Red Corvette anyone has ever seen. Make a lot “Vroom” sounds as you run. Anyways, FNG is Ricola because he is moving to Switzerland for work. My theory is that he doesn’t want to choose between Hillary Clinton and Donald Trump for President. He’s a wise man. Ricola crushed the HR Merkin Jacob’s Ladder. Mainly because he had man arms. Basically the complete opposite of #SoccerArms.
One day, I would like Coach Taylor and Riggins to lead the COP at the 50 yard line on PDS field.
Announcements
-Labor Day convergence at Basecamp (South Charlotte Middle) at 6:30am.
-Mud Run Sign-ups close on 9/12
-Pray for Flutie Flakes and his family. His daughter is in the hospital with pneumonia.
-Pray for the Athletes in Action guys. It is a great organization that reaches College athletes for Christ.
Posted on behalf of Doogie:
Run to school with 10 burpees at speed bumps
Circle in parking lot
Side straddle hop x 20IC
Merkins x 20IC
Mountain climber x 20IC
6 inches
Repeat
Run and pick up rocks, run to track and circle up
Bicep curls x20
Tricep x20
Shoulder press x20
Pass rock left
Repeat
1 mile run
Circle up with rock
Lbc x 20
Russian twist x 10
Flutter kick x 15
Pass rock left
Repeat
1/2 mile run
Return rocks
Plank, right arm up, right leg up, regular
Left arm up, left leg up
Run back to start
Moleskin:
20 began but only 17 stayed for the deflowering of Doogie’s virgin Q-ing experience (hopefully they weren’t too turned off by his inexperience)
Workout began at the Carmel park parking lot with a run to the middle school parking lot, stopping at the speed bumps for 10 burpees each.
Group assembled in a circle for side straddle hop and then murkins, followed by mountain climbers, followed by 6 inches…….followed by murkins followed by mountain climbers, followed by 6 inches (the patterns begin) Unfortunately Doogie’s miscues of “rest” vs “recover” didn’t help with the clarity of the work out
The group ran and picked up rocks and then assembled in a circle at the track. Began with Bicep curls x20, Triceps x20, and Shoulder press x20…..then pass rock left and repeat, Bicep curls x20, Triceps x20, and Shoulder press x2 (the patterns continue)
Then a mile run around track which sprinkle and Kirk led (no surprise)
Back in a circle on the grass, (except Kirk who didn’t want his white shorts to get wet for fear his unmentionables may become visible to the group) for a rock-assisted Lbc x 20, Russian twist x 15 and Flutter kick x 15….and then pass rock and repeat (the pattern concludes)
Half mile run around track
Finally the rocks are returned and we circle up for planking despite Skywalkers fear that we won’t finish in time. Nonetheless, first is right arm and right leg up then left, with Filmfest defending that the group is not a bunch of dogs.
Last, quick mosey back to the park
Commentary by Bushwood:
Great lead Doogie! The first one’s are never easy! Also, good to see the matching couple of Sprinkle and Cheesecurd out today. Y’all looked cute wearing the EXACT same outfit, complete with matching red visors.
Announcments:
Something is going on at the Whitewater Center on 10/4. Basically a big scanvenger race that benefits many charities. Also, Dredd will be there.
3rd F study starting on Monday, 9/21, at Panera in Southpark immediately following the Monday workouts. Leaders are Semi Gloss and Bushwood so you know it will be flat out amazing.
Sign up for the Mud Run on 10/24.
Seriously, don’t. You’ll have to tell your pastor, which will probably lead to church discipline. I made that mistake this morning. Why do we use that name? Anyways.
Proper Disclaimer: “Let’s have some fun.”
Run out Calvary entrance 3. Left on Colony. Right on 51. Stop at Cary Ridge Rd. and 51.
–Wide Arm Merkins x 10IC
Run down Cary Ridge and stop at each side street and end (4 stops) for 20 merkins
–Planking (RH high, LH high, all the favorites)
–LBCs x 25IC #WhisperCount
Run back up Cary Ridge to 51 with 20 squats at each stop
–Planking Exercises (RH/LL High, LH/RL High, etc.)
Run down Cary Ridge with 20 Knee-ups at each stop (failed flying EH of neighborhood walker)
–Planking
–русский Твист x 20IC
Run back up Cary Ridge with 10 Monkey Humpers at each stop
–Planking
–Flutter x 25IC
Run down Cary Ridge to Alderman Lane for 5’s on Alderman (Diamonds at bottom and top of Alderman)
–Heals to Heaven x 26IC
–Freddy Mercury x 25IC
Run back to Calvary entrance 3 with stops for squats x 10IC and planking.
Run up entrance 3 stopping at 4 light poles for 10 peter parker merkins at each pole.
11’s of Dips/Derkins (#Dipkin) on curb.
Done!
NM
Was looking at the internets last night for some off-campus spots and I think found the secret sauce. Cary Ridge is 1/4 mile long. Long enough for the fast guys to stretch it out a little but also short enough that the group doesn’t get too spread out. Add some exercise stops and boom, good little mix of running and exercises. Plus, its only 0.3 miles from Calvary’s entrance 3.
According to my satellites, we ran 3.1 miles with 215 merkins (don’t Google it). The Monkey Humpers were a crowd favorite. Squats start to hurt after you do 40. My arms were shot after the 11’s of Dips/Derkins.
We tried to EH a walker during the Knee-up set after he blinded us all with his head lamp. He was impressed with our Knee-up form. Apparently, Cary Ridge doesn’t get much action at 5:45 in the morning.
Knight Rider, Lobsta Roll, and Simba slaughtered the runs up and down Cary Ridge (#LoveThisSentence). Lots of guys pushing hard out there. We kept the pace up and the group stayed together #TClaps. Brushback got some extra milage by running to the workout (almost an entire mile #CSAUP). Young Love wishes spiderman would show up for the Peter Parker merkins #BigKid #Nerd #MeToo. Mermaid has perfect merkin form. I promise I was not staring at him when he was doing merkins.
I did not have an encounter with a security guard or #AngryWhiteSedan. And no one got hit by a car crossing Colony #OnYourRight! Also, good to see some of my friends show up.
Announcements
Mud Run is coming up in October. Sign-up soon.
Last night I reached out to some F3 friends to try and outsource this workout. I used some recommendations (go to a playground, run, etc.). Also, none of those F3 Friends showed up. I have no F3 friends anymore.
Run to Carmel Pres.
–SSH x 20IC
–Merkins x 10IC
On Playground at church:
–10 derkins
–10 dips
–10 jump-ups
–10 pull-ups
–Repeat
Run to Mullens Ford Rd.
–5 Diamonds at every street light on right or left side and plank at stop sign at end of street (10 lights or so)
Run to Ben & Jerry’s shopping center
On wall in parking lot:
–Derkins x 10IC
–Dips x 10IC
–Derkins x 8IC
–Dips x 8IC
–Derkins x 6IC
–Dips x 6IC
Beast in parking lot (6 exercises at 3 lights and back to start)
–Squats
–Merkins
–Monkey Humpers
(cut short because of all the 189 empty parking spaces at 6am, a car chooses to park directly in the middle of where we are running)
Exit by Ben & Jerry’s and run up Valencia Terrace
–10 jump squats at each speed bump or stop sign (5 stops)
–LBC’s x 20IC at top
Left on Sharonview, left on Manor Mill, and stop at Atleigh Ct.
–7’s on Atleigh Ct. (Burpees at bottom and Diamonds at top)
–Flutters x 20IC
–Russian Twist x 10IC
Run back to Carmel Park
NM
Small crew today. Lots of guys on vacation or taking a day off from Southern Discomfort or they all went to Basecamp (28!). So, because it was a small/fast crew we went way off campus. 3.55 on the milage with lots of stuff mixed in on the way.
The Monkey Humpers were a huge hit. Especially under the lights in the parking lot. Dear Abby crushed them. Not sure if that is something you want to be stellar at though.
The derkin/dip combo was supposed to go all the way down to 2IC but my arms were shot after 6IC. Also, the jump squats up Valencia was not the best decision.
Bout Time and One Eye were out front the entire morning.
Penny Packer and Pothole getting faster and stronger each week.
Film Festival, Snoop, and Chappy talked the whole time. They had a good conversation going during the derkins/dips about how dog groomers make tons of money (or at least more than Snoop). Chappy said he was going to start investing the dog grooming business. The ROI is said to be around 32.45%, even higher if you can get the Golden Retrievers to frequent your place.
Great to have Skywalker and Snowflake out there this morning. They are machines and just get it done. Seriously though, Skywalker has a fake hand.
Runstopper showed up for the COT only. Actually, he rolled up late after his morning “rituals” took longer than expected and never found us. I’m sure he just knocked out a few hundred burpees while he waited for us. No big deal.
One Eye joined me on the 1.9 mile pre-run. We ran down Colony to Sharonview and back.
Annoucements:
Cuda Run is every Thursday at 7:30 from Foxcroft shopping center. 4, 6, and 8 mile options.
Ghost Runner is every Thursday at 7:30(??) from Aboretrum.
I am looking for new F3 friends. If you know of any, please send them my way.
Snoop has the Q next week at DMZ. He always brings the pain.
The unofficial official workout known as the SOFAWIB (SOuth of FAirview WIB) was #OnFleek this morning. I have no idea what that means, but all the cool kids are saying it.
Here is what we did:
Run the AYG mile to HT (Right onto Rea; run to HT; loop the first pillar; back to OP)
With your partner (never leave him/her behind)
–Run to the playground and do 10 pull-ups and 30 dips on the Buddy Bench (Buddy Bench is required)
–Run to Concession Stand and do 20 squats and 20 incline diamond merkin
–Run to the Field and do 30 LBC’s and 10 dumbocrats (partner 1 planks and does power merkins while partner 2 does derkins, flapjack)
–Run through the woods and to the top of Foxworth hill (at stop sign) and do 10 partner derkins and 30 Flutters (single count)
Run back to field, concession stand, and playground and do exercises. That is 1 round.
Complete as many rounds as possible until 6:05.
Run the mile to HT and back.
Moleskin
Kirk is still recovering from his Puerto Rico hangover, but still threw down a strong first mile (STRAVA). The last mile to HT was not as fast though…Not sure who won the first mile as Swiper and Kirk were too far out in front of YHC too see.
Iron Mike lost his shirt along the way.
Sundancer produced a quality playlist on his Sweeper-esque speaker.
No one liked the dumbocrats. I thought 10 would be manageable but I was wrong.
Brushback wanted to run faster but he was partnered with YHC. This morning was a struggle. Cobains.
Swiper is always pushing everyone to be faster. Either by telling you to run faster (YHC) or by pulling you through the workout (Kirk). This is good. Keep doing it as we all need it. #ISI
Swiper and Kirk led the way with 2.25 rounds and everyone else got in a 2 full rounds. Each round consisted of 0.9 miles running, 90 merkin variations, 60 LBCs, 60 dips, 40 squats, 30 Flutters, and 20 pull-ups.
Announcements
Kirk will begin his BRR training this week. Or next week.
Let’s do this.
Partner up with similar speed, style or haircut (I’m looking at you Brushback).
Run the AYG mile to HT (Right onto Rea; run to HT; loop the first pillar; back to OP)
With your partner (never leave him/her behind)
–Run to the playground and do 10 pull-ups and 30 dips on the Buddy Bench (Buddy Bench is required)
–Run to Concession Stand and do 20 squats and 20 incline diamond merkin
–Run to the Field and do 30 LBC’s and 10 dumbocrats (partner 1 planks and does power merkins while partner 2 does derkins, flapjack)
–Run through the woods and to the top of Foxworth hill (at stop sign) and do 10 partner derkins and 30 Flutters (single count)
Run back to field, concession stand, and playground and do exercises. That is 1 round.
Complete as many rounds as possible until 6:05.
Run the mile to HT and back.
Holding hands with your buddy is always optional.
Dredd has the Q tomorrow but I’ll be leading a pre-run that launches at 5:10. It’s BRR training time so we’ll hit some hills. Target distance will be about 2 to 2.5 miles, depending on the speed of the pax. Also, fellowship pace so all speeds invited.
With the original plan of going on campus scuttled with the back gate locked AND chained, 11 dudes toiled around PDS campus with a workout that was a bit made up on the fly. Here is what we did:
COP:
-Mosey up, through and around the PDS campus
-Stopped under a random light for COP (yes, we were on a hill #Oops)
-SSH x 25IC
-IW x 25IC
Burpee Mile
-Run 100M, 5 burpees
-Run 200M, 5 burpees
-Run 300M, 5 burpees
-Run 400M, 5 burpees
-Run 300M, 5 burpees
-Run 200M, 5 burpees
-Run 100M, 5 burpees
-Various Planks
-LBC x 25IC
-Flutter x 25IC
Dip/Derkin Combo (also called the DipKin, trademark pending)
-Mosey to benches in stadium
-Derkins x 10IC
-Dips x 10IC
-Derkins x 8IC
-Dips x 8IC
-Derkins x 6IC
-Dips x 6IC
-Derkins x 4IC
-Dips x 4IC
-Derkins x 2IC
-Dips x 2IC
Beast/Suicides on the Tennis Courts
-Locked Gate! Dang you PDS security!
Starfish on Football Field
-Center of the Starfish is the 50 yard line: 5 burpees each time you pass center
-Corner 1: 20 Russian Twists (double count)
-Corner 2: 20 Flutters (double count)
-Corner 3: 20 HR-Merkins
-Corner 4: 20 Monkey Humpers (Called by Double D’s)
-Knee-up x 25IC
-Heels to Heaven x 25IC
Leg Crusher
-Mosey to track
-Squats x 10IC, AYG 100M
-Squats x 10IC, 10 Jump Squats OYO, AYG 100M
-Squats x 10IC, 10 Jump Squats OYO, Monkey Humpers x 10IC, AYG 100M
-Squats x 10IC, 10 Jump Squats OYO, Monkey Humbers x 10IC, AYG 100M
-Freddy Mercury x 25IC
-Flutters x 30IC
Mosey home for COT
MOLEskin
Well, that plan was pulled out of left field. Before starting, I had taken a look at the back gate to make sure it was open. Negative. Locked and chained. Thought about making the crew jump the 6ft high fence, but I know Baracus can’t jump that high. So, we did the burpee mile instead. I think everyone really enjoyed it! #HeavySarcasm
The DipKin was brutal. Doesn’t sound that bad on paper but my arms were shot after that. I thought about going back up the ladder but that was a pipe dream. Simple and very effective.
Having to change a workout on the fly, not that bad. Having to change it twice, woah! PDS is serious about their security. They even lock their tennis courts at night! You know, just in case someone gets the itch to play tennis at 3am in the pitch black. As I was trying to figure out what to do next, I passed Starfish when I turned around. STARFISH! Yes, we will do a starfish on the field.
The leg crusher was fun. Double D’s has some wheels when he turns it on.
Baracus and Big Easy had the guns out this morning. Big Easy has some serious guns. If I was Baracus, I would have felt really insecure. Big Easy is also getting faster out there.
Covered 2.7 miles this morning. Great job by all.
Thanks to Tesla for the takeout.
Annoucements:
F3 Kernersville (aka K-Vegas) starts soon. Send names to Starfish.
F3 Boondocks (Mint Hill) started this week. Start EH’ing guys you know.
F3 superbowl is on for 10/24. Get on a mud run team and challenge South Beach.
Shovel Flag, check.
Disclaimer, check.
Phone, check.
SSH, nope (due to the Plantar Fasciitis epidemic)
The Thang:
Partner Up and Circle Up
–Merkins x 20IC
–Flutter x 26IC
Run to Camilla, left on Thornridge, right on Broadhollow, left on Kimblewyck and stop at Kimblewyck/Hartmill Ct. intersection.
–Russian Twist x 15IC
7’s on Hartmill:
–Run to bottom of cul-de-sac for 6 diamonds, back up to intersection for 1 diamond (repeat until 1 and 6)
–LBC x 25IC
–Heels to Heaven x 25IC
Run back down Kimblewyck to Broadhollow.
–Stop at each street light (right and left side) and stop sign for 5 HR-merkins (4 total stops)
Partner work on Broadhollow:
–Partner 1 runs left to bottom of cul-de-sac and does 5 burpees, Partner 2 runs to top of hill at Broadhollow/Thornridge intersection for 5 burpees. Do 20 derkins each when you meet back at Kimblewyck/Broadhollow intersection.
–Flapjack and repeat x 5 but count down burpees by 1 (5, 4, 3, 2, and 1)
–Plank exercises (RH, LH, LL, and RL high)
–Knee-up x 20IC
Backwards run up Broadhollow to Thornridge
–Wide arm x 10IC
Backwards run up Thornridge to Camilla
–Freddy Mercury x 10IC (CAR!)
AYG back to park
10 Burpees OYO
Flutter x 30IC
Moleskine:
I hate running uphill and I’m not good at it. So, we just ran up and down hills the entire time #BRR. Hartmill is horrible. It gets my vote as the DMZ lurker. That bad boy is long (.11 one way) and it doesn’t stop climbing. Kirk complained it was too long for 7’s but then blew everyone away. One Eye, Brushback, and Hops pushing the pace on Hartmill as well.
Simba was in Combat Mode.
Gummy talked a lot. Also, he graciously kept tracked of all the flutters we did this morning.
Lots of high-fives out there today. I like it!
Busch was bored with all the planks after running, so he just did diamonds. #Overachiever
The Broadhollow circuit was fun. Nothing like knocking out 100 derkins whilst running.
Running backwards uphill is 1) not fun and 2) never good idea. Unless your Hops. He finds another gear. He should probably run the BRR backwards.
Our FNG is from Louisville and his original name was Derby, then Derby Dayz (with a “z” of course), but Mint Julep was thrown out after we settled on Derby Dayz. I like Mint Julep better, so that is your name for all eternity.
Covered about 3.2 miles this morning with lots of merkin variations. Twas a good one.
Thanks to Hops for taking us out!
Announcements:
F3 Dads start in June at Francis Beatty Park.
A51 convergence this saturday, 5/23, at Day Zero. Gummy said the location is horrible but hopefully the workout will make up for it.
A51 convergence on Memorial Day (location TBD).
Posted on behalf of BabyFace:
After a perilous night of thunderstorms, 8 men emerged from their habitations and hightailed it to The Charge. With the Mud Run at week’s end, this was no day to sleep in. The idle atmosphere of Spring Break would not hold us at bay this day. In those immortal words of Nacho Libre, “I am the gatekeeper of my own destiny and I will have my glory days in the hot sun.”
The Thang:
Interminable warm-up “lap.”
Mosey to stadium steps
Up/Down each set of stairs, mosey around back and to the center of the turf pitch.
COP
•SSH x 20 IC
•Imperial Walker x 20 IC
•Monkey Humpers x 20 IC
•Merkin x 20 IC
•Mtn Climber x 20 IC
•Russian Twists x 20 IC
Trot to track and partner up for 200 meter blastoff both ways and rendezvous for 10 Dumbocrats (flapjack) x 4 (800 meters, 80 Dumbocrats total)
Planking exercises to gather the pax
Mosey to goal line
7’s (Burpees on the goal line, run to 50 yard line and execute Turkish Get-ups)
Trot to the sideline
•THE Dip x 20 IC
•THE Flutter x 20 IC
•Knee-Ups x 20 IC
•THE Freddie Mercury x 20 IC
Mosey back to the goal line
Animal Suicides:
– Run to the 10 yard line…Crab Walk back to the goal line.
– Run to the 20…Bear Crawl back to the GL.
– Run to the 30…Lunge Walk back to the GL.
– Run to the 50…Run back to GL.
– Run the full length of the pitch and back.
x2
Polish things off with a rousing rendition of THE People’s chair, followed by a trot to the speed bump (on your belly), and all you got to the gate.
Moleskin:
•John Deere put on a crab walk’n clinic!
•Winterplace is get’n smoother by the second!
No Announcements