Celebrating LT Michael P. Murphy
10 brave pax came into the gloom for Stonehenge. Like the rest of F3 Nation, we honored LT Michael P. Murphy (Navy SEAL KIA 6/28/2005) by doing his signature workout – MURPH. This patriot was awarded the Medal of Honor in 2007 and is a testament to the strength, courage and bravery displayed by our military every day. It was a tough workout but due to such a solid effort by the pax, we had time for some bonus work.
The Thang
Jog to parking lot adjacent to Ledge Lake
COP
– Burpees OYO x 5
– Imperial Walker x 15
Jog to lake for MURPH workout
MURPH
– Run 1 mile
– Pull Ups x 100
– Merkins x 200
– Squats x 300
– Run 1 mile
We ran the first mile in formation and in total silence.
We modified the workout to 10 sets each of:
– 10 Pullups
– 20 Merkins
– 30 Squats
Pax alternated LBCs and plank until all finished
The last mile was run at your own pace
We had 20 minutes left and so did the following:
– Dips x 15
– Derkins x 15
– Step ups x 15 each leg
Jog back to launch point
– Flutter x 15
– Merkins x 10
– LBCs x 15
– Merkins x 10
– Dolly x 15
– Merkins x 10
– Burpees x 5
– SSH x 25
Pledge of Allegiance recited to Shovel Flag
COT
Naked Moleskin:
– Kotters to Gumbo. Great to have you back in the gloom. He picked a heck of a day to come back out.
– Great effort by everyone and a great way to remember a true American hero and patriot!
– 0600 start paid off as skies opened up with a downpour – Great time at #Lone Survivor by F3 Nation. A great must see movie!
– Reciting the Pledge of Allegiance was great. Perhaps this can become a new tradition. You can never be too patriotic!
– Nice to see Haggis at coffeeteria. Hope you heal up and get back at it soon.
Announcements:
– Blue Ridge Relay teams forming. F3 Nation had 15 teams in 2013. Let’s get 25 in 2014!
– Lots of 3rdF workouts have started back up. Find one and post!
I leave you with a soldiers prayer I found that seems appropriate.
Soldiers Prayer
I did my duty,
I paid the supreme price.
I pray you’ll remember,
My sacrifice.
My life was short,
I did my best.
God grant me peace,
In eternal rest.
Only 4 Days Until Christmas
Aye! The bell tolled and 13 pax came out into the early December gloom for Stonehenge. Though the calendar said December 21, the weather felt like September 21. Any way, we got to work.
The Thang
Little baby jog to Stonehenge statues for “Caroling COP”
COP
– SSH x Rudolph the Red Nosed Reinder
Jog to next “statue”
– Squats x “Santa Claus is Coming to Town”
Jog to Premier Deck, with lunge walks interspersed.
At Base of Deck
– 12 Burpees
Jog up to Level 2
At Level 2:
– 24 Merkins
– 12 Burpees
Jog up to Level 3
At Level 3:
– 36 Squats
– 24 Merkins
– 12 Burpees
Jog up to Level 4
At Level 4:
– 48 LBCs
– 36 Squats
– 24 Merkins
– 12 Burpees
Backward run up incline to roof
People’s Chair x 2:00
10 Merkins
People’s Chair x 1:30
10 Merkins
Down to Level 4:
– 48 LBCs
– 36 Squats
– 24 Merkins
– 12 Burpees
Down to Level 3:
– 36 Squats
– 24 Merkins
– 12 Burpees
Down to Level 2:
– 24 Merkins
– 12 Burpees
Down to Level 1:
– 12 Burpees
– 4 more Burpees to make it an even 100
Mosey to Soccer Field, Partner Up
P1: Run to marker (~25 yds) and back, twice – backward run on return
P2: Dive Bomb Merkins
Flapjack
P1: Sprint to market (~40 yds) and back twice
P2: 8 count manmakers
Flapjack
Jog back towards launch point
– Squats with sore shoulders on the way, 10 forward, 10 backward
Resume jog
Stop in Starbucks Parking Lot, circle up
– Squat with sore shoulders x “We Wish You a Merry Christmas” x 2
All you got back to launch point
COT
Moleskin:
– Very solid effort by all the pax. This was a tough one that included 100 Burpees, close to 200 merkins and about 2 miles of running.
– Honey ___, various name changes were discussed for Honey Bee who had to depart after the KB pre workout. Given that he ran at 0500, perhaps Honey Beast is in order.
– Nice to have Hops back at Stonehenge as well as a special Kotters to Lex Luthor. LL is Qing the next Stonehenge and was defeintely in strong form.
– Overheard several pax commenting that they were anxius for Christmas to be over so that we would have a new theme. #workoutjustified
– Tclaps to Mighty Mite for leading the charge on everything – what a beast!
Announcements:
– Dec 24 convergence at Skunk Works, January 1 covergence at Mckee Road as well as Fredome Park.
– Stonehenge will converge at the Joe Davis 5K on January 4.
– Hope all pax have a Merry Christmas and look forward to seeing you in the gloom in 2014!
“For unto you is born this day in the City of David a Saviour, which is Christ the Lord”
– Luke 2:11
Santa’s Ladder
18 of Santa’s helpers assembled in the gloom on Saturday to build Santa a ladder. This was a solid effort and thank goodness Santa’s ladder only had 11 rungs.
The Thang
Aproximately 3/4 mile jog to Jacob’s Pond (pond adjacent to hill where we often do Jacob’s Ladder).
Santa’s Ladder resembles the 12 Days of Christmas as one must step down each rung after adding another one.
Rung 1:
– 1 lap around the pond (~.20 mile)
Rung 2:
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)
Rung 3:
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)
Rung 4:
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)
Rung 5:
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)
Rung 6:
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 Burpees
– 1 lap around the pond (~.20 mile)
Rung 7:
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile)
Rung 8:
– Run up the hill, 8 Backscratchers
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile)
Rung 9:
– 9 LBCs at bottom of hill
– Run up the hill, 8 Backscratchers
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile) – with lunge walk in corners
Rung 10:
– Run up the hill, 10 Burpees
– 9 LBCs at bottom of hill
– Run up the hill, 8 Backscratchers
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile)
Here, I gave the pax a choice, we can eliminate Rung 12 and only build an 11 rung ladder but it will be with Jack Webbs or we can go along as planned. Pax chose Jack Webbs for Rung 11.
Rung 11:
– 11 Jack Webbs at bottom of hill
– Run up the hill, 10 Burpees
– 9 LBCs at bottom of hill
– Run up the hill, 8 Backscratchers
– 7 seconds of rest at bottom of hill
– Run up the hill, 6 Burpees
– 5 Dolly at bottom of hill
– Run up the hill, 4 Bicycles
– 3 Flutter kicks at bottom of hill
– Run up the hill, 2 burpees
– 1 lap around the pond (~.20 mile)
Partner Up
-Merkin run ~.75 mile back to launch point
– P1: 10 merkins
– P2 Run until P1 catches up, flapjack
Repeato until back at launch point
COT
Moleskin:
– Welcome to new FNG Sam (F3: On Hold). Picked a heck of a week for virgin post and a great efort all the way through. Tclaps to Crab Grass and Grass Stain for bringing him ou. #F3Growing
– This was a solid workout and included close to 3.5 miles of running (not counting trips up and down hill), 88 Burpees and 66 merkins (within Jack Webbs) and another 40 or so merkins in run back to launch point. Good call on finishing on Rung 11. By doing so, we avoided 24 more Burpess, another round of Jack Webbs (that was lanned for Rung 12) and Squats. #qwassmoked
– Not sure what my fascination with the 12 Days/Ladder theme is but it seems to be working out well for the pax.
– Close Merlot Spillage – Frehley’s Comet looked certain to spill merlot after a solid night of holiday festivities prior to Stonehenge #irishcarbomb. Like a true Gamecock, he kept things in check and made it through spill free.
Announcements:
– January 1 F3 Nation convergence at Freedom Park. This year we had over 150 pax, let’s try and hit 200 in 2014.
– January 4 Area 51 convergence at Joe David 5K. See weekly email for details.
12 Days of Embrace the Suck
Aye, 6 strong pax leapt from their fartsack and into the wet gloom this AM for an extra credit beatdown at Spearhead. For YHC, with several good livin’ events on the horizon, it’s time to get the ruck loaded and in the gloom regularly – today was a “good” start. All of the pax gave their all and undoubtedly gave their “embrace muscles” a good workout.
The Thang
Mosey to football field stopping to roll in the wet grass on the way.
Twelve Days of Christmas
On the 1st day of Christmas…
– 1 Exercise we haven’t done before – Tunnel of Love
On the 2nd day of Christmas…
– 2 Bear crawl lengths (to shovel flag and back, ~20 yards each way)
– 1 Exercise we haven’t done before – Tunnel of Love
On the 3rd day of Christmas…
– 3 Rolling Merkins
– 2 Bear Crawl lengths (to shovel flag and back, ~20 yards each way)
– 1 Exercise we haven’t done before – Tunnel of Love
On the 4th day of Christmas…
– 4 Sniper Up/Down (down then low crawl to shovel flag, up then walk back, Repeato)
– 3 Rolling Merkins
– 2 Bear Crawl lengths (to shovel flag and back, ~20 yards each way)
– 1 Exercise we haven’t done before – Tunnel of Love
On the 5th day of Christmas…
– 5 Jack Webbs (ladder 1 up to 5)
– 4 Sniper Up/Down (down then low crawl to shovel flag, up then walk back, Repeato)
– 3 Rolling Merkins
– 2 Bear Crawl lengths (to shovel flag and back, ~20 yards each way)
– 1 Exercise we haven’t done before – Tunnel of Love
On the 6th day of Christmas…
– 6 LBC with Ruck press
– 5 Jack Webbs (ladder 1 up to 5)
– 4 Sniper Up/Down (down then low crawl to shovel flag, up then walk back, Repeato)
– 3 Rolling Merkins
– 2 Bear Crawl lengths (to shovel flag and back, ~20 yards each way)
– 1 Exercise we haven’t done before – Tunnel of Love
Note, moved shovel flag 5 yards closer to speed things up and because YHC was getting smoked.
On the 7th day of Christmas…
– 7 Seconds of rest
– 6 LBC with Ruck press
– 5 Jack Webbs (ladder 1 up to 5)
– 4 Sniper Up/Down (down then low crawl to shovel flag, up then walk back, Repeato)
– 3 Rolling Merkins
– 2 Bear Crawl lengths (to shovel flag and back, ~15 yards each way)
– 1 Exercise we haven’t done before – Tunnel of Love
On the 8th day of Christmas…
– 8 Eight count bodybuilder/manmakers (step by step burpee with plank jack thrown in)
– 7 Seconds of rest
– 6 LBC with Ruck press
– 5 Jack Webbs (ladder 1 up to 5)
– 4 Sniper Up/Down (down then low crawl to shovel flag, up then walk back, Repeato)
– 3 Rolling Merkins
– 2 Bear Crawl lengths (to shovel flag and back, ~15 yards each way)
– 1 Exercise we haven’t done before – Tunnel of Love
On the 9th day of Christmas…
– 9 Dying Rucking Roaches (Dying cockroach with ruck in hand)
– 8 Eight count bodybuilder/manmakers (step by step burpee with plank jack thrown in)
– 7 Seconds of rest
– 6 LBC with Ruck press
– 5 Jack Webbs (only 5, no ladder)
– 4 Sniper Up/Down (down then low crawl to shovel flag, up then walk back, Repeato)
– 3 Rolling Merkins
– 2 Bear Crawl lengths (to shovel flag and back, ~15 yards each way)
– 1 Exercise we haven’t done before – Tunnel of Love
On the 10th day of Christmas…
– 10 Squats
– 9 Dying Rucking Roaches (Dying cockroach with ruck in hand)
– 8 Eight count bodybuilder/manmakers (step by step burpee with plank jack thrown in)
– 7 Seconds of rest
– 6 LBC with Ruck press
– 5 Jack Webbs (only 5, no ladder)
– 4 Sniper Up/Down (down then low crawl to shovel flag, up then walk back, Repeato)
– 3 Rolling Merkins
– 2 Bear Crawl lengths (to shovel flag and back, ~15 yards each way)
– 1 Exercise we haven’t done before – Tunnel of Love
Went to 12th Day due to time running out.
On the 12th day of Christmas…
– 12 Imperial Walkers
– 11 Footstep Eraser (roll to left 11 times, then sprint to shovel flag #dizzy)
– 10 Squats
– 9 Dying Rucking Roaches (Dying cockroach with ruck in hand)
– 8 Eight count bodybuilder/manmakers (step by step burpee with plank jack thrown in)
– 7 Seconds of rest
– 6 LBC with Ruck press
– 5 Jack Webbs (ladder 1 up to 5)
– 4 Sniper Up/Down (down then low crawl to shovel flag, up then walk back, Repeato)
– 3 Rolling Merkins
– 2 Bear Crawl lengths (to shovel flag and back, ~15 yards each way)
– 1 Exercise we haven’t done before – Tunnel of Love
COT
Moleskin:
– Yikes! This was really tough. At times it felt like the “suck was embracing us”…Some things just look better on paper than when they are carried out – like 8 eight count bodybuilders. All the pax did a great job. we never really stopped and still couldn’t get all 11 days in under an hour – #ruckimpact
– Carmel Middle is a great workout location with lots of options for workouts. We stayed on the gridiron the whole time. Next time YHC has Q, that will change.
– Great work today guys. It was an honor leading you.
Announcements:
– Too smoked for announcements. #O2deprived
12 Days of Christmas – Stonehenge Style
15 strong pax came out to the muggy gloom to get the day started right at Stonehenge. A subgroup of these pax met at 0530 for a KB session led by Honey Bee. Very strong work today fellas.
The Thang
Little Baby Jog to Ledge Lake
Twelve Days of Christmas
On the 1st day of Christmas, Dolphin said to do:
1 lap around Ledge Lake
On the 2nd day of Christmas, Dolphin said to do:
2 dozen Merkins, and
1 lap around Ledge Lake
On the 3rd day of Christmas, Dolphin said to do:
3 Imperial Walkers
2 dozen Merkins, and
1 lap around Ledge Lake
On the 4th day of Christmas, Dolphin said to do:
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 lap around Ledge Lake
On the 5th day of Christmas, Dolphin said to do:
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 lap around Ledge Lake at a pace comfortable for you.
On the 6th day of Christmas, Dolphin said to do:
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 lap around Ledge Lake
Hereafter, we went to half laps because YHC was worried about getting everything done in time.
On the 7th day of Christmas, Dolphin said to do:
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
On the 8th day of Christmas, Dolphin said to do:
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
On the 9th day of Christmas, Dolphin said to do:
9 LBCs
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
On the 10th day of Christmas, Dolphin said to do:
10 Lunges
9 LBCs
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins
1 half lap around Ledge Lake
On the 11th day of Christmas, Dolphin said to do:
11 Mountain Climbers
10 Lunges
9 LBCs
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
On the 12th day of Christmas, Dolphin said to do:
12 Burpees
11 Mountain Climbers
10 Lunges
9 LBCs
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
Upon finishing, YHC realized we could have completed in time without the half lap audible. So, I gave the pax a choice for make ups:
– 1 lap all you got
– 3 laps at comfortable pace
– 30 Burpees
Most took the 1 lap options with a couple opting for Burpees.
10 Burpees on your own
People’s Chair x 2:00
Little baby jog back to launch spot
COT
Moleskin:
– 3.5 miles, 288 Merkins and 80 Jack Webbs and that was just in the first four “days”… Ouch!
– This was a tough one and all the pax did great. Virtually no mumble chatter during the workout.
– YHC should have stuck with the plan and not done the audible on the running but we made up for it. However, the audible to include 5 five counts was most appreciated, especially by YHC.
– We finally have the Stonehenge shovel flag and it was proudly planted in the gloom this AM.
Announcements:
– F3 convergence at the Joe Davis 5K in Fort Mill. Stonehenge will be at the location prior to the race.
– F3 custom GORUCK Challenge coming in March. #beware. #embracethesuck
Getting Ready for Thunder Road
13 men came into the gloom for Stonehenge. In light of #Thunder Road coming next weekend, we did more running than usual so that all pax could be ready for the event (even if not running it).
The Thang
Jog to four corners intersection
COP
– Imperial Walker x 25
Half mile jog to Premier Deck
– Lunge Walk 25 yards along the way
Parter up – size doesn’t matter
Running/exercise intervals
Round 1:
P1 – .25 mile lap around parking deck
P2 – 10 merkins, 10 LBCs, 10 jump squats
Flapjack
Round 2:
P1 – .25 mile lap around parking deck
P2 – Burpees
Flapjack
Round 3:
P1 – .25 mile lap around parking deck
P2 – 20 flutter kicks, 20 LBCs, 20 Burpees
Flapjack
Round 4:
P1 – .25 mile lap around parking deck
P2 – 100 SSH
Flapjack
Plankorama
Mosey to base of parking deck
Indian Run up to top of parking deck – 5 levels
People’s Chair x 1:00, 25 overhead presses
10 Burpees on your own
1 lap around top of deck
Rinse Repeat with Chair x 1:30 and 20 Burpees OYO
1 lap around top of deck
People’s Chair x 1:00
Run at own pace down to bottom level
Plankorama
Mosey to frozen soccer field for Mary
– 10 Burpees
– LBC x 30
– Dolly x 25, Hold ’em 10 seconds
– Rosalita x 20, Hold ’em 10 seconds
– LBC x 20
– 10 Burpees
Jog back to launch with squat pivot x 25 yards on the way
Pusharama
COT
Moleskin:
– Welcome to FNG Incline. Poor guy caught the up ramp on every level during Indian Run.
– Very strong work by everyone today. A lot more running than normal and the pax attacked it.
– Another great early KB workout led by Honey Bee. #soreshoulders
Announcements:
– Joe Davis 5K in Fort Mill on January 4. Check weekly email for details.
– F3 South Charlotte Christmas Party on 12/7 at Tiger Rag’s house. See weekly email for details.
An Hours Worth in 50 Minutes
16 of south Charlotte’s strongest pax kicked the fartsack in the teeth and leapt into the literal gloom this morning for Stonehenge. A smaller group of pax showed up for Honey Bee’s preschool at 0530. Rather than blocks and crayons, this one featured kettle bells. Strong work fellas. Thanks for allowing YHC to shorten the workout to make it to my daughter’s early soccer game.
The Thang
Little baby jog to an adjacent parking lot for COP.
COP
– Squats x 15
– Merkins x 10
– SSH x 25
– Peter Parker x 10
– Parker Peter x 10
Jog over to Ledge Lake
Round 1
– Dips, Merkins and Step Ups all x 20
Lap around Lake
Plankorama
Round 2
– LBCs, Jump Squats, Merkins all x 20
Half lap around lake
Burpees OYO until all pax arrive
Circle up for Mary
6MOM
– LBC x 25
– Slow Squat x 10
– Dying Cockroach x 10
– Burpees x 10
– HTH/LBC Ladder (2 HTH/4LBC, 4/8, 6/12)
Jog to adjacent parking lot
– Lunge walk across bridge
– Plankorama to gather pax
Split into two groups of 8 for relay races
– Rolling merkins to next median (about 30 yards)
– Bear crawl back
While waiting turn, LBC, Dolly, Rosalita, Flutter, etc. by pax
major crowdpleasr
Little baby jog to Field of Bulls
Same 8-man teams
– Tunnel of Love relays down to Bull and back (about 40 yards)
Little baby jog to Medical Loading Dock
– People’s Chair x 1:30
– People’s Chair x 1:00 with arms above head
Jog back to launch with all you got sprint intervals thrown in
Pushorama until all pax arrive
COT
Moleskin:
– Great work by everyone, we literally never took a break today
– Kotters to Camacho, great to have you back out in the gloom
– Tclaps to Honey Bee and others on a solid 30 minute KB workout as an appetizer
Announcements:
– Congratulations to Market Timer and family on birth of new child this week. Keep them in your prayers.
– Mud Run – trying to get more SCLT pax to do the run in the spring. Check website and weekly email for details.
– New Wednesday workout at Providence Day School. Site Q’s are Bulldog and Double D’s.
– F3 SCLT Christmas Party December 7 at Tiger Rag’s lair. See Baracus for details.
– F3 SCLT Panthers Game Party on 11/10 at Fox and Hound. Panthers vs. 49ers.
Great job taking us out with prayer by Blowhole.
Kevlar Backblast – One Year with F3
Aye! 23 pax jumped into the Kevlar gloom on Friday for an early AM workout. I was excited to Q as this marked my one year anniversary with F3. It was a great time leading the pax and there was a solid effort by all.
I started things out with a brief discussion of how F3 has been such an important part of my life this past year. All three F’s in my life have been improved and F3 brothers have helped me through a lot this year – from personal challenges to the GRC 707 welcome party. Thank you.
The Thang
As some of you know, I like to run so we started of with a little baby jog around part of the school to an open area for COP.
COP
– SSH x 25
– Squats x 25
– Merkins x 20
– Imperial Walker x 20
Jog to entrance to Covenant Day School and partner up.
P1: begin running road around school
P2: Merkins x 10, then run to catch P1
Flapjack and continue alternating until all the way around school.
#crowdpleaser
Bulldog requested “Bearkin crawls” so we made our weay to the parking lot
– Bearkin crawl up hill to sidewalk (Bearkin is bear crawl with merkin every three steps)
At top do LBCs x 20 and jog back down
– Repeato with LBC x 25 at top
– Repeato but alternate between forward and backward crawl up the hill (don’t forget the merkins)
Note, knees never hit ground while you rotate from forward to backward (harder than it sounds)
LBC x 20 and jog back down
#crowdpleaser
Mosey to lower parking lot
P1: Alternating sets of LBCs and Squats
P2: Run lap around school (wide lap Bulldog!)
Flapjack
Mosey back to launch area and pick up weights for Hairburners
– Split pax into two groups and did hairburners back and forth along fire lane
– Each pax did two rounds of hairburners
YHC hated these!
Mosey to field for wheelbarrels, bear crawls with partner
COT
Moleskin:
– Not the hardest workout I have done but a great effort by all the pax and appreciate folks indulging me to lead and celebrate my 1 year with F3.
– I tried to mix things up and included hairburners because they made me spill merlot at my first F3 bootcamp style workout. As far as YHC is concerned, they can be locked away forever!
– We had some potential issues with a place to do the hairburners but thanks to Tiger Rag’s persistance, we got the fire lane. I guess a thank you is in order.
Announcements:
– F3 Charlotte South Christmas Party on December 7. Check weekly email for details.
– Spring Mud Run sign ups are going on now.
1 Year with F3:
Just a quick thank you to F3 Nation for being such an important part of my life. Over the ;last year, I have made friendships with men that I never would have otherwise. Many of these men are some of my closest friends now. I know that I can count on F3 brothers to support me in whatever I do. All men need this and I am blessed to have found this in F3. First F – my fitness is as good as it has ever been. F3 has also introduced me to CSAUP things like GORUCK and BRR. Second F – as said previoulsy, friendships I have made and the fellowship opportunities afforded by F3 have made my life richer. Third F – MOST IMPORTANTLY – my faith has grown tremendously the past year and F3 is a big reason for that. You sum all this up and F3 is a group of men that I want to be a part of and never want to let down. Thank you brothers for all you do. Iron sharpens iron… Aye!
Dolphin
No Free Rides on Frehley’s Comet
15 pax came out to Stonehenge on Saturday for an early orning downPAINment.
COP
– SSH x 25
– Merkins x 15
– Squats w/calf raise x 20
– Mtn Climber x 20
Little baby jog to Ledge Lake
At first knee wall:
– Dips x 20
– Derkins x 15
Mosey to second knee wall:
– Jump ups x 15
– Dips x 15
– Squats x 15
Little baby jog to exercise trail
– Pull-ups x 10 – 3 sets (pull ups, chin ups, reverse grips)
– Merkins x 10 – 3 sets (diamonds, wide arm, regular)
Mosey to hill
– Set of 7’s – Squats and Burpees
Indian Run to parking lot
– Group 1: LBCs
– Group 2: Suicides
Flapjack
Mosey to Field of Bulls
Mary
– Dolly x 20
– Merkins x 10
– Flutter x 20
– Merkins x 10
– Mason Twist x 20
– Merkins x 10
– Dying Cock Roach x 20
– Merkins x 10
– Heels to Heaven x 20
– Merkins x 10
– Protractor
– Merkins x 10
Jog back to Ledge Lake
Group 1: Lap around lake
Group 2: Derkins x10, Dips x 10, Squats x 10
Flapjack
Jack Webbs x 40 (sholder press only)
Mosey back to launch point
COT
Moleskin:
– Very solid lead by Frehley’s Comet and all the pax no doubt had jelly arms afterwards.
– Great effort by all the pax.
It’s All Fireman Ed’s Fault
18 strong pax got the weekend started off right with a downPAINment at Stonehenge on Saturday. It was a great start to the day and everyone worked their posterior’s off. Any pain felt or not felt…it’s all Fireman Ed’s fault.
The Thang
1.25 mile Little Baby Jog to the Premier Deck
20 merkins in sprinklers on the way
It’s all Fireman Ed’s fault
Gather pax at base of Premier Deck for Suicidal COP
Suicidal COP
COP exercise followed by run upa level, down a level and back up to base of next level
– SSH x 20
suicide up level 1, down level 1 and back up to base of level 2
– Imperial Walker x 20
suicide up level 2, down level 2 and back up to base of level 3
– Squats x 20
suicide up level 3, down level 3 and back up to base of level 4
– Merkins x 20
suicide up level 4, down level 4 and back up to base of level 5
– Squats x 20
suicide up level 5, down level 5 and up to top of deck
Plankorama
Partner up, size does not matter
P1 runs down two levels and back up to top of deck
P2 does LBCs until P1 finishes
Flapjack
Rinse and repeat with Squats instead of LBCs
Flapjack
Plankorama
Run down 2 levels
– People’s Chair x 2:00, hands over head for 1:30
Down two more levels
– People’s Chair x 2:00
Jog to soccer field for 6MOM
Mary
– LBC x 25
– 6 inches x 10 seconds
– Merkins x 12
– Dolly x 20
– 6 inshes x 10 seconds
– Merkins x 12
– Rosalita x 20
– 6 inches x 10 seconds
– Merkins x 12
– Greatet American Hero x 1 verse singing (Tclaps Hops)
– Merkins x 12
– LBC x 25
– 6 inches x 10 seconds
– Merkins x 12
1 mile Little Baby Jog back to launch point
Bonus Burpees x 10 before COT (Frehley’s Comet request but it’s Fireman Ed’s fault)
COT
Moleskin:
– Solid work by all. There was lots of running in this workout. I calculated total mileage of just under 4 miles.
– Respect. Welcome to FNG Grass Stain who at 22 years old worked a shift as a landscaper after the workout.
– RESPECT. Ice Cold representing old guys at 56 years old. Up near the front the whole time too. #Strong #wardaddy
– It’s all Fireman Ed’s fault.
Announcements:
– New 3rd F workout on Fridays at Carmel Panera.
– Young Life Mud Run on 9/28 at Whitewater Center.
– Check F3 site for announcements on Super Spartan and Fall Mud Run.