Six strong, including a recent transfer from NoCO (welcome Shoe – Repsect) gathered to get Saturday started off right. As da Vinci was an architect and engineer, in addition to numerous other areas of interest, YHC thought it appropriate to bring some pavers in honor man the AO’s is named afters. With Mighty Mite and YHC battling injury/cold, I decided to modify my plan and run less – smart call.
The Thang:
COP – SSH, Merkins, CDD, Mtn Climbers, and slow squats
Mosey to Q’s SUV and each PAX grab two pavers from the trunk. Mosey over to corner of Harris Teeter for some Bermuda Triangle. Run to other HT corner and perform 20 push presses, run to other side of McCallisters and perform 10 man maker merkins with pavers, run pack to start/finish line and perform 10 squats. Repeat. Next two rounds included 20 LBC’s, 10 dollies, and 10 flutters.
Mosey around to the fountain for some wall work. 10 jump ups, 10 dips, and 10 incline merkins. Repeat.
Mosey down to new fangled fancy play ground for some circuit work. 50 pull ups, 100 sit ups, and 200 push presses (break it up anyway you want).
Mosey to front of now defunct Tri Sports for some core work. Protractor with legs and arms out holding pavers. A little more core work before we head back to SUV to drop off the pavers (enough of those)
Due to lingering summer cold, Q hands of to Mic Check for last 15 minutes. Stair work on other side of shopping center while Mighty Might and YHC relax in the parking lot and lick our wounds.
Naked Moleskin – Small group today but everyone pushed hard. Joy was sporting some fancy cargo shorts for his workout – I think he thought we were playing golf. Shoe is moving to S Charlotte and joined us as well. Strong work for a Respect and great to have you. Soft Pretzel and Mic Check were out front on the triangle work and the circuit with pull ups pushed everyone (we don’t do enough pull ups in F3). Mighty Might is nursing a really bad ankle and it didn’t look like fun.
Appreciate the invite from Tuck to Q. This was my first visit. Very urban and flat AO. All concrete. Not one of my more memorable Q’s given the cold I’m fighting but I got my money’s worth #iamfirst
Announcements – Too late now but F3 Dads was at nine am, Check web site for future events.
Nine men sans Mermaid gathered in the gloom for a hump day workout. YHC had planned a coupon workout to accommodate our regional Nantan on his road to recovery but alas Mermaid phoned in with back issues. As such, YHC thought he would make the PAX happy by ditching the plan to use the coupons in the trunk and run more than originally planned. However, the bermuda triangle may have made a few grumpy. Jamboree was ready to run having already run in 3 1/2 miles from his house. I think he started last night around 10:30.
The Thang:
Mosey around parking lot for COP with SSHx25, Wide Arms X10, Stagger R X10, Stagger L X10, diamonds X10, and jumping lunges X15
Jog across campus to the baseball field for some base work. Bear crawl to 1st, broad jump burpee to 2nd, crab walk to third, and lunge walk to home base. Three trips around the bases.
Mosey up to pavilion for jump ups and dips – 10, 20, 30. Around pavilion for a tabatta wall sit – 20 seconds with one leg lifted, 10 seconds down, repeat 6 times (tabatta is technically 8 but YHC cut it short).
Jog over to other side of church for main event. Bermuda Triangle with 10 squats at first corner, 10 jumping lunges at 2nd corner, 5 burpees at top of North Face, and complete lap with bear crawl. Keep running the circuit until Q calls time with most of the pax getting in 5 laps and Lobsta and Thin Mint getting in an extra lap.
Finish with Six Minutes of Mary
Naked Moleskin
Jamboree is looking to win the F3 man over 50 award with 3 1/2 mile run in and back sandwiched around the 45 minute workout. I guess his wife started beating him in local races so he decided to up his game. Strong work.
Lobsta and Thin Mint were out front on the bermuda triangle, pushing the pace. The climb up North Face was brutal and then your prize is 5 burpees.
Appreciate invite from Lobsta to Q. Great AO with many options right on campus.
Announcements:
Convergence Saturday at Day Zero and Monday at South Park symphony park.
Contact me if interested in helping out once or twice this summer with kids from Grier Heights. We partner with Cross Roads and are trying to support some summer activities they arrange for the kids. pchepul@gmail.com or @pchepul on twitter
Thanks to Utah for the take out. I encourage all men to step and volunteer to lead the prayer. It’s good to hear from different men (I keep saying pretty much the same prayer every time I take it).
Ten strong men resisted any temptation to fartsack and gathered at Old Providence MS for another battle with Hydra. YHC’s knowledge of mythology (gained via google) led me to bring some pavers under which to place the severed Hydra heads on the sacred road between Lerna and Elaius (also known as Windyrush and Foxworth).
The Thang:
Warmup – Squats X10, Merkins X10, Diamonds X10, Mtn Climbers X10, Stagger R X10, Stagger L X 10, and Peter Parkers X10.
Partner up and each team grab one paver. Mosey over to Windyrush and then run down to Foxworth, stopping at each stop light to do 10 civilian count jumping lunges.
Place paver to the side while we run Jacobs Ladder up Foxworth. 7 trips with burpees (1 first trip up to 7 at end).
Mosey thru the dark forest to the football field for some partner sprints. Partner with paver sprints down about 50 yards and back while partner does called exercise. We did 6 rounds (last two with extended sprints) – Rounds 1 and 2 – Squats, Rounds 3 and 4 – LBC, Round 5 – dolly, Round 6 – flutter. Winners prize was partner hand slap merkins while the rest finish.
Mosey over to picnic bench’s for two sets of Derkins (10), Dips (15), and Step ups (20).
Mosey to baseball field for some bear crawls and sprints. Bear crawl to 2nd base, backward run back. Bear crawl to 2nd base, backward run to outfield fence, sprint back, and bear crawl to 2nd base, karoke out and back and then sprint to starting point.
Mosey over to pull up bars for some more partner work. Partner 1 does 10 pull ups (we need to do more of these) while Partner 2 does flutter/dolly with paver extended.
Mosey to field for a few minutes of Mary – unlucky half had to do with pavers. Russian twist X10, Dolly X15, Russian twist X10, Flutter X15 and end with a little (very little) boat/canoe (Whiteville style).
Mosey back to starting point and finish with some merkins to run out the clock.
Naked Moleskin:
I don’t recall much chatter as I was focused on carrying the paver. If someone came and stole them from my driveway they would never appear again – just saying. Strong work by all with heart rate going up due to extra weight and the extended Jacobs ladder.
Hops pointed out that my boat/canoe form must have been based on a Whiteville design based on my form. It was just YHC being wiped out although the swamp boats down there are slightly different.
Good work by Marge, Queen, and one other on the Jacobs ladder to lead the PAX. Making YHC feel old. Hopefully I gave everyone some good diversity to work all the major muscle groups.
Many thanks to Puddin Pop and Good Hands for giving me the keys. Much easier to be held accountable when you have the Q. It was an honor to lead this group.
Thanks to Harley for great take out
Announcements:
Joker need volunteers for Saturday at Alexander Youth Network – Contact shawn.heath@duke-energy.com
Volunteers need to rebuild wall at Providence Presbyterian Church on Providence on Saturday May 14. Sign up at http://www.signupgenius.com/go/20f0a4eaaaf2ba1fc1-f3community
Convergence on Saturday before Memorial day at Day Zero and at South Park Mall (Symphony Park) on Memorial Day. See website for details.
Twenty men of purpose, including a FNG, gathered at CCHS to get the weekend started off right. Our newest member came in late after learning about F3 around 2am last night while surfing the web and running across F3Nation.com. Multi channel marketing is working.
The Thang:
COP with 20 SSH, 10 burpees, 20 Mountain Climbers, 10 burpees, 20 squats and 10 burpees. Mosey to other side of football field and bear crawl down to press box. Mosey down to the rails for first set of tabata (20 seconds of called exercise and 10 seconds rest for four minutes – 8 rounds)- alternate pull ups and decline merkins.
Mosey over to parking deck and crab walk up to level 2. Backward run back down to center of deck for tabata 2 – merkins.
Mosey outside and burpee broad jump up parkng lot. Mosey to picnic tables in front of school for tabata 3 – crunches.
Mosey back to parking deck and backward bear crawl half way up the deck. Mosey down the stairs and over to parking lot for tabata 4 – burpees.
Six minutes of mary with 20 high flutters, 20 rosalitas, 20 low flutters, and 20 low dolly. Finish up with 1 minute of burpess.
Naked moleskin
Glad to see Mermaid back out after knee surgery. I tried to keep it mostly body work but couldn’t contain myself. Hope you got a good workout in. I tried to run a workout that had something for everyone so I hope it came close.
As always, an honor to lead such a great group. Our newest member Asphalt rolled in a few minutes late but joined right in. Strong work brother – workouts are always hard but you will get stronger. Hope you recover quickly – had the PAX a little worried at COT (the end).
I should know better than to call backward bear crawl – double trouble as most complained while Hops got to win one. Lorax was the burpee broad jump king and otherwise I don’t think there are any virtual trophies to hand out. The tabata is all you versus you and I’m pretty sure I lost 3 of the 4.
Utah, Bus Stop and maybe Scabby ran it so they get extra credit.
A big thanks to all for the birthday well wishes and for the Mermaid comments. I was expecting to get roasted but was let off easy.
Announcements
There is convergence at Day Zero on Saturday before Memorial day and Metro convergence at South Park on Memorial day with triple option. See F3 website for more details.
I know it is a little late, but there is a Stair Run tomorrow at the Duke Energy building to raise funds for first responders injured on 9/11. Go to Stair Climb Race to see if there is still time to sign up
Contact Joker if you can help him as I think he still needs volunteers at Alexander Youth Network.
16 of F3’s finest men gathered at CCHS for another episode of Centurion with coupons (been a theme for me lately). Perfect morning for a workout and here is what we did.
COP with SSH, Diamond Merkins, Jump Squats, Stagger R and L merkins.
Pair up in teams of two men with each team grabbing one paver from Q’s SUV. Jog (bike in case of Mermaid) across 51 to Palentine for another Bermuda Triangle session. One partner runs clockwise while other runs counterclockwise with paver. Runner sans (ie without) paver does 5 jump squats at top of Palentine, 5 merkins at corner next to office and 5 jumping lunges at corner near street while runner with paver alternates push presses and lateral extensions at each corner. After partner one has passed his partner once he then takes the paver the next they meet up and reverses course. Keep the paver moving counter clockwise entire workout (Abacus initially ignored or just didn’t care about Q’s instruction). We ran this circuit for about 20 minutes.
Meet at base of Palentine for for a few minutes of plank for active recovery and then jog back to CCHS parking deck for some partner sprints. Partner 1 sprints up to end of deck at level 3 and back while partner 1 alternates dolly/flutter/American Hammer exercises with paver. Flap jack and repeat twice.
Mosey back to starting point and finish with burpess OYO until time runs out.
Naked Moleskin
Some confusion on the triangle and I did have to modify as original plan to exchange paver each time the two partners met meant half the Pax was not getting any hill work and other half was getting double. Q was able to modify on the fly and I think it worked out pretty well. My entire body is telling me to leave pavers at home but my mind says otherwise. Hint – if some PAX comes and steals them from my yard than I won’t be able to bring them.
Purple Haze was not able to sport his shiny black new running shoes (Pax missed out) but Snowflake did have an older pair. Just not the same impact without the new shoe shine. See Shiny Black Shoes
Strong work by all. Bus Stop made it back for second week – it may not get easier but you will get stronger. That’s the point. Four “Respects” did a fine job keeping up with all the younger guys. Mermaid can’t stand sleeping past 5am even when he has valid reason as sore knee is keeping him from running. NIce modification by riding the bike – #adabtandovercome
Announcements:
Mermaid is looking for someone to take his spot in the Palmetto Relay race next weekend. It’s only 6 legs totaling 36 miles so easy peasy.
Mud Run sign up ending soon. Check website for information.
Race on April 2 to raise funds for Brain Tumor Research ( Brain Tumor Fund Raiser ) and April 30 to raise funds for first responders injured on 9/11 ( Stair Climb Race )
I’m going to bring trash bags again next week so we can police the parking lot. Will arrive at 5:15 for quick clean up – lot was a wreck this am.
WHAT – The Stephen Siller Tunnel to Towers Climb at the Duke Energy Center (F3 Wheelhouse event)
WHEN – April 30, 2016.
WHY – This year marks the 15th Anniversary of the tragic events of 9/11. Stephen was a Firefighter that lost his life saving others in the Twin Towers. His family created the Stephen Siller Foundation to raise funds for our most catastrophically injured first responders. The “CLIMB” in Charlotte will be first fundraising event since the opening of the Twin Towers last year.
The funds raised will benefit The Tunnel to Towers premier program, Building for America’s Bravest. The Siller Foundation is dedicated to helping military heroes that have made ultimate sacrifices and are catastrophically injured in the line of duty. The building of Smart Homes provides accessible and specially adapted homes that restore independence and dignity.
Ways you can help:
Participate in the climb- T2TCLIMB.ORG – SIgn up as part of “F3 Nation” team
Spread the word to your super fit friends (or friends that would be interested but not competitive) perfectly ok to climb slowly)
Volunteer the day of the event
Ask friends and or companies for Corporate sponsorship
8 men ignored the rain induced temptation to say in bed and gathered for a hump day workout. Voodoo showed up right at 5:30 just as the Q was getting ready to audible off the pavers due to odd number (PAX can thank Voodoo for what happened next).
The Thang:
Warm up COP – SSH, Merkins, Peter Parkers, and Slow Squats (all X15)
Form teams of two men and each team grab one large paver from Q’s SUV. Jog over to front of church to go over the 3 station route (Bermuda Triangle without Palentine).
Partners take turns carrying paver between stations and we completed three circuits. Each team completes total reps combined of called exercise
Leave pavers at Station 3 and mosey over to pavilion for 3 sets of dips, jump ups and incline merkins (10, 20, 10). People chair for a few minutes.
Mosey back to Station 3 to retrieve paver and than up to parking lot for some partner sprints. Partner 1 sprints down to light post and back with paver while Partner 2 does called exercise.
Mosey back to SUV to drop off pavers before finishing with 6 MOM. Rosalita, high flutters, and LBC. Finish with some stretching for the Respects so we will be able to walk later.
COT – Snowflake with closing prayer
Naked Moleskin:
Entire pax pushed hard this am with the young team of Mermaid and Utah taking the VT. PAX carried on some Impressive chatter while breathing heavy and YHC will feel this one for a bit. Great to work out with Lobsta Roll and Nuke for the first time. Van Pelt and Snowflake showed what an “old” man can do. Voodoo couldn’t pull off any magic to make his team’s paver disappear.
I know Mermaid doesn’t like pavers but I love how running with the extra weight jacks up the heart rate. Even with the cool temps I broke a nice sweat.
The opportunities of this AO were somewhat limited due to the weather, which was probably a good thing.
As always, I am humbled by the opportunity to lead such a great group.
Announcements:
Please strongly consider attending the F3 Nation 5 year anniversary. We are light on numbers so a late push is needed. Easy to sign up at www.f3nation.com.
Team Chepul Hill will be running again in the Charlotte Brain Tumor race on Saturday, April 2 at Romare Bearden Park in uptown. Please consider joining us by signing up to race or making a donation at http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=77333&pg=team&fr_id=2680
See web site for details regarding Balrog – CSAUP opportunity in South Charlotte on March 12.
Eleven strong men gathered at CCHS for an early start to the weekend. I think Mermaid was Q’ing at the Brave but maybe he saw the pre-blast and opted for the moderate workout.
The Thang:
COP – 10 burpees OYO, 10 SSH, 10 burpees OYO, 10 mountain climbers, 10 jumping lunges, 10 merkins
Grab two pavers (aka bricks) from Q’s SUV and head out. Jog to base of Palentine for Bermuda Triangle.
Loop was from top of Palentine to corner of office building then to street and then back down to base of Palentine for 1 circuit . Started with 5 push presses while in squat position at top of Palentine, 5 merkins and 5 squats at office building, and 5 jumping lunges at street – 1 circuit. Increase counts by 5 each circuit and completed 5 circuits (25 on last circuit for NS State grads).
A few minutes of Mary while PAX gathers with flutter, Rosalita, and sit-ups with one foot on a knee (don’t remember what those are called).
Jog back to CCHS and over to parking deck. Take the stairs up to level 4 and gather at barrier in middle. Three sets of decline merkins and dips – 10, 15, 20.
Jog down the ramps stopping at each level for 20 push presses at ends and 20 jumping lunges in the middle. Complete deck work with a few sprints along with the longest and funniest 10 count yet performed by Icky.
Jog over to parking lot to drop off pavers behind bushes (for future use) and finish with 10 burpees (Icky favorite).
Naked Moleskin:
Purple Haze is in the Centurion Hall of Fame for coming up with the Bermuda Triangle about a year ago. We “enhanced” it today by adding the pavers to jack up the heart rate even further. PAX was lucking there was construction on other side of office building that cut our distance down a bit.
Rachel was an FNG to Centurion but led the pax in the circuit work. Hope to see you back often to push us. Lorax was near the front so maybe he was just sizing up the new guy for future reference. YHC was able to stay in front of Abacus (unlike at the last 10K) so I think he saves his best for big crowds. All the PAX finished the circuit and yes, my form was perfect on every exercise.
As always, loved the workout and the fellowship. Great group of men.
Announcements
Still trying to figure out how to partner with school (Mermaid staying on me like a doting mother – #accountability) but getting replies has been difficult. I may have to drive over to Runstopper’s house to get him to reply (anyone seen him – you know, the old guy that is strong but real slow). Hops suggest campus clean up and we will consider all options. Maybe we just take 5 minutes after each workout to police the parking lots.
Find some F3 men and get out in the community and make an impact. There are plenty of options already or you can create something new and exciting.
15 of F3’s strongest gathered at South Charlotte Middle School for one of the hardest workouts in Area 51. Lex Luthor was bundled up like Rocky Balboa while PH and Gummy continued to pour gasoline on the fire (#firewood) that they started the night before on Twittter
The Thang:
Warm up laps with high knees, butt kickers and backwards run before COP. SSHX15, Mtn ClimbersX15 and Peter ParkersX16.
Head out to 51 and take a left to run to Calvary. Stop at each intersection for 20 merkins OYO.
Head up into the Calvary parking lot for latest rendition of Bermuda Triangle. Start on practice field with 10 squats, run to base of hill and bear crawl up to top, 5 hand release burpees, run to light pole in parking lot and do 10 jumping lunges, run to pavilion for 10 dips and 10 decline merkins. Repeat the circuit 4 times.
Six minutes of mary while we wait for the six. Run back to the school with the rabbits circling back to pick up the six several times. Finish with a few gassers. Got in 5.5 miles per TL’s watch. I’ll round it to 6.
Naked Moleskin:
Purple Haze and Gummy started poking the Q late Monday night but I was already bundled up and sleeping like a baby. Given PH’s extended (and I mean extended) IR, I need to get some recommendations from him on hover scooter models as I think he’s been thru several in the last 12 months. Gummy was more than happy to keep piling on after his Tigers (ORANGE IS UGLY) beat (#COLARULES) my heels Saturday night.
Strong effort by all this morning with Dora trying to lap the field on the triangle while Gerber and Mermaid tried to keep up. Gerber must have moved up to adult food as he is getting faster every week.
An honor and a privilege to lead this group.
Announcements:
Bring a toy (unwrapped) to support AYN. Check web site for Q’s taking gifts or just carry one in your car till someone asks. Lex Luthor and Escargot are both assisting.
Joe Davis Memorial Run on January 9. Please support Rock Thrill and his family by running this race. Great cause and tons of fellowship
There was no burnt Orange in sight as nine men gathered in the chilly morning at The Rock to get the weekend started off right. Tarheel fans (well – fan) showed up in bright Carolina Blue jacket.
The Thang:
Warm up run in the parking lot before COP – SSHX20, MerkinsX20, FlutterX20, Mtn Climbers20, and SquatsX20
Jog over to rock pile for a lifting rock (Gummy conveniently didn’t hear the type of rock required). Three circuits of curls, push presses, and lateral extensions followed by sprint down to next light pole and back. Ten, fifteen, and twenty reps for the three circuits.
Jog around parking lot, down to NF, up NF, and up to the church to show the path for today’s Bermuda Triangle. 10 squats at first corner, 5 burpees at top of NF, bear crawl 25 yards, and 10 Sister Mary Catherines at last corner. Three laps with 10 and 15 burpees on laps 2 and 3.
Run over to small covered picnic area for circuit of dips, decline merkins, and step ups with 10, 15, and 20 in order for each circuit.
Jog over to parking lot for Merkin ladder with sprints in between. Sprint down, 1 merkin, sprint back, 2 merkins, up to 10. We alternated karaoke, backward runs and regular runs for the 10 sprints in between merkins.
Jog over to play ground for 20 total pull ups as fast as you can.
Back to starting point for final COP – DollyX20, RosalitaX20, FlutterX20, and finish with 30 IW’s.
Naked Moleskin:
Brisk morning and YHC didn’t realize how cold those rocks were. Called audible after third set due to cold hands. Stone Cold noted I needed to buy winter gloves – duh.
No smack talk from Gummy when I arrived with Carolina Blue jacket on so maybe he’s a tad worried for his Tigs. Don’t forget your binoculars and extra coat for the nose bleed seats – I’ll be nice and warm down in the luxury box.
Interesting collection of names as I had to get repeated several repeated 3 times plus BOGO. BOGO made sense once he told me what it meant. What I thought sounded like Vrigolli was Fragile – language barrier even though we’re all speaking English. What does Boerewert mean ?
Don’t forget to cheer against Clemson – we are in NC you know.
Great group this morning with everyone pushing hard.
Announcements:
Christmas party next Saturday. Bring food for donation (bring it to Saturday workout if not attending). Also, look on web site for toy drive for Alexander Youth Network. Several site Q’s are collecting gifts the next two weeks.