12 brave souls skipped on fart sacking to face a beat down in the gloom, and one almost didn’t make it back. Of course that one was the Q when trying to demonstrate the exercise slipping and falling. Have fun in the comments and yes bb is a little late.
The Thang:
Warm up: Two laps around the track
25 X SSH, 10 X merkins On Your Own, 20 X IW, 10 X CDD OYO, 20 X squats, 10 X wide arm Merkins OYO, 20 X MC 10 X CDD OYO
Mosey back to the track:
Round 1
10 X pull-ups, 15 X Dips, 15 X step ups and one lap around the track
Plank when done
Round 2 repeat
Long mosey to the Football Field circle up:
Mary: 20 X Freddy Mercury, 20 X Sid the Kid (10 each way) 20 X roslita
The Q’s favorite Jack Webb
1 X Merkin, 4 X air presses, 2 X Merkins, 8 air presses and so on up to 8 X merkins and 32 X air presses.
Line up for some cone drills, eight cones set up in two squares 15 yards between cones. Run to first cone, backwards run to next, then shuffle between, forward sprint, shuffle to next square and repeat. Then finish up with 10 jump squats and sprint to starting line
Repeat again with karaoke, instead of shuffle.
While demonstrating the clumsy Q slips and falls and hurts himself. Should have listened to Alf and did a convergence with Olympus
Divide up into two groups each gets its own set of squares,
Relay races backwards run, shuffle, sprint fwd, shuffle next person go.
First round everyone does merkins while they wait and LBCs when finished.
Team 1 won round 1 but being the good people that that they are decided to do 5 burpess with the losers
Repeat the race, two more times and both times team 1 was supper gracious and joined losing team 2 with 5 burpees.
Mosey to the field in between the base ball fields,
15 yards of bear crawl and 15 yards of crab walks, then repeat back to starting line,
Head to the school for two sets of the peoples chair.
The end:
Moleskin:
Another excellent job by the pac but not such a great job by the Q. I met a several new faces out there today always enjoyable; thank you all for letting me lead always an honor.
Announcements:
Mud run still open
Still looking for drivers for Blue Ridge Relay vans
20 men stepped up this morning and got on the moist grass of the shockers football field for a beat down by Merkinator
Warm up:
Mosey to the front of the school:
30 X SSH
20 X IW
20 X Squats
10 X merkins
10 X MC
Mosey down to the football field:
Line up on the end line for some 1 whistle jog and 2 whistle sprint, end line to end line
Up and down the field 7.5 times, with plank and LBC breaks in between. I think I saw Busch blazing by everyone on this one. Excellent work
Break up into three groups single file at end line for some tunnel of love for 40 yards
Circle up: for the Merkinator
Basically a starfish with 15 merkins in each corner of the football field and 20 squats in the middle
Corner 1 regular merkins, Corner 2 close grip merkins, Corner 3 wide grip merkins, corner 4 hindu merkins
Go hard for 20 mins
Some strong performances,
Circle up for some Mary;
20 X Freddie Mercury
20 X Sid the kid, 10 each way
15 X Heels to Heaven
Moleskin:
Great job today pax, tried to help you get some merkins in for those of you doing the challenge. Impressive job with all those merkins, next time we will have to do the merkinator for longer. Hope everyone enjoyed the tunnel of love, I guess I will have to get better with directions. Thanks for the honor of letting me Q, my first a DV. I really enjoyed it.
Announcements:
Meat head starts tomorrow Elizabeth lane elementary
Happy Hour at vintners today
F3 dads Saturday
It was a great morning for a little ladder action, 18 men skipped the fartsac to head out in the gloom for a beatdown. Please sound off in comments if not mentioned above, I must have deleted the recording from this morning .
Warm up:
Mosey to the front of the school
20 X SSH
25 X IW
20 X Slow Squats
10 X Merkins
10 X MC
Mosey down to the baseball field for some ladders
First Ladder
To left field 5 total burpees and squats, run to left field do 4 burpees, run to home plate 1 squat, then back to left field 3 burpess, then back to home 2 squats and so on until 1 burpee and 4 squats
Plank when you are done
Second Ladder 5 total,
To center field, Carolina Dry Docks in the outfield and lunges at home
Plank when you are done
Third Ladder 5 total
To right field, merkins in the outfield and jump squats at home
Plank when you are done
Mosey to the bleachers
Three rounds, 10 pullups, 10 dips, 10 incline merkins
Mosey to left field circle up
Mary
20 X LBC
20 X Freddie Mercury
20 X Rosalita
Protractor
With the clock winding down, the Q couldn’t be complete without a little Jack Webb
1 X Merkin, 4 X air presses, up to 5 X merkin and 20 X air presses
Mosey back to the parking lot.
Moleskin:
Way to get after it this morning Pax. Hope you had fun with the ladders. Good to see a lot of second timers out there from last Thursday, keep on coming. Thanks for taking us out Slim Fast, also everyone keep Big Tops family in their prayers as they go through this tough time. Remember to sound off if I didn’t mention you in the pax missing three, I apologize.
Announcements:
You can still sign up for the USMC Mudrun
F3 Dads Saturday the last weekend
Did not plagiarize these announcements
The weather had cooled and 26 brave souls made it out in the gloom for a beatdown. Even 6 FNGs made it out, thanks to one big cat Simba, might have be come the number one recruiter for F 3 South. Maybe certain colleges will hire him soon for their football teams or maybe not.
The Thang:
Slow mosey to the back parking lot
20 X SSH
10 X Merkins on your own
20 X IW
10 X Wide Grip Merkins OYO
20 X Slow Squats
10 X Close Grip Merkins OYO
10 X MC
10 X Hindu Merkins OYO
10 X Peter Parker
After the warm up count off in 4s
The whole group takes two laps around the track, then heads over to the open field
The 4 group’s line up for tunnel of love racing, didn’t feel like everyone was feeling the love of the tunnel of love
30 yard race, group 4 took the win and didn’t have to do 10 merkins
Circle up for some Fireman Ed favorite Mr. Jack Webb
1 x merkin 4 x air presses, then 2 x merkins 8 x air presses … up to 8 x merkins and 32 x air presses
Quick Mary break:
20 X LBC
20 X Roslita
20 X Flutter
Back to lining up into the 4 groups for some relays
The first person does the bear crawl, to the first telephone poll then runs back, second person goes and so on until everyone has gone.
The group does LBCs while waiting on the one going to get back
Same thing but Gorilla walk
Slow mosey walk back to the track, partner up
Partner 1 runs a lap while partner 2 does squats, and then flip flop
Repeat with lunges instead of squats
Heard there was an FNG who Lost his merlot during this not sure which one Lost his merlot so I won’t take any guesses hmmmm
Moleskin:
Great job today pack, large pac! Might have been the most I have ever q’d for. I heard a lot of mumble chatter until the tunnel of love. Welcome all 6 FNGS Milk Truck, Dunder, Gutter, Sweet Melissa, Lost and Church Bus, love the names. If you don’t like your name feel free to bring it up at the next workout I am sure the pac can think of better ones #keepyourname. I hope to see you all out again soon, the pain lessons the more you make it out. I have been doing it for about a year and half and have really enjoyed, if you have any questions fell free to reach out. Thanks for letting me Q it was an honor and my first one ever at the new Peak 51. Simba thank you for taking us out in the ball of man.
Announcements
F3 Dads on Saturday. 9:00 am at Beatty Park.
Mud run signups still up. We have a lot of free agents that we can match up and form teams, so go ahead and register and we’ll match up you later.
Young Life Mud Run – details at www.ylmudrun.com
BRR teams need drivers.
8 Men said no to the fartsac and headed out into the gloom for a beatdown. Running Mr. Webb would join us half way through the workout to add some extra fun.
The Thang:
Warmup:
20 X SSH
20 X IW
10 X Merkins
10 X mountain Climbers
10 X slow Squats
Partner up and head to the track next to parking lot.
Partner totals workout
Partner 1 runs a lap while Partner 2 does the exercise, then continue to flip flop until the total number of the exercise is reached. Plank after each exercise until everyone is done.
Round 1: 100 Merkins
Round 2: 150 Step ups
Round 3: 150 Squats
Round 4: 50 pull ups
Round 5: 200 LBCs
Mosey over to the football field.
Running Jack Webbs
1 merkin 4 air presses, run 70 yards
2 merkin 8 air presses, run 70 yards
All the way up to 7 merkins 28 air presses continually running 70 yards in-between
Mary
15 X Flutter
15 X Dolley
15 X Freddie Mercury
10 X sid the kid
Protractor
Mosey to Bleachers in baseball field
2 rounds of 15 dips and 15 CDD then 80 yards of running
Mosey over to the building for some people’s chair, after a few rounds jail break back to the parking lot or slow mosey your choice.
Moleskin:
Great job everyone, everyone really brought it today. Some strong performances on the partner total workout. Thanks as always for the honor to lead. Have a great week everyone.
Announcements:
Sign up for Mudrun
F3 Dads has started every Sat
BRR needs alternates
With thick humidity lurking in the air 12 brothers of the South Charlotte ventured into the gloom this morning for a beat down.
The Thang:
Warm up: one and half laps around the parking lot. With some high knees and ankle slappers
Circle up with a count down of 10 merkins
We do an exercise 10-20 reps then do 10 merkins, do another exercise 10-20 reps then 9 merkins and so on down to one merkin. Since the Q can’t remember the count for each he will list the exercise and the order might be off a little too
SHH
10 Merkins
IW
9 Merkins
Slow Squats
8 Merkins
Mountain Climbers
7 Merkins
Lunges
6 Merkins
Peter Parkers
5 Merkins
Jump squats
4 Merkins
Parker Peters
3 Merkins
LBC
2 Merkins
Carolina Dry Docs
1 Merkins
After a good little warm up Mosey over to the football field for some mary and a little running.
Partner up.
Partner 1 does mary and partner 2 runs across the field and back, then flip flop. Plank after each round until every one is done
Round 1: The Flutter
2: dolly
3. Bicycle
4. Sid the Kid
5. Rosalita
6. The groups pick the mason twist
Mosey to the middle of the field and circle up for some cool down Jack Webb, a must at a Fireman Eds workouts.
All the way up to 6 merkins and 24 air presses
Slow Mosey over to the baseball field bleachers
First round: 10 dips, 10 step ups, 10 pull ups, 10 Carolina Dry Docks
Second round: you choose three out of the 4 plank when done
Mosey up to the lavatories for some peoples chair, two rounds with arms straight out
Moleskin: Great job today pack, strong performances. Philmont welcome to base camp he was an FNG to base camp! Thank you all for the honor of letting me lead. Please everyone keep Pele’s wife in your prayers.
Announcements:
Goruck light coming up check website for more info
Pool Party this Saturday please contact Bugeater with any questions
The perfect morning for a workout, a nice cool rain had already made its way through so the conditions were perfect as 8 men enter the gloom and headed for a beatdown.
The Thang:
Warm up:
A lap around the little track, with butt kicker and high knees.
Circle up
25 X SSH, 20 X MC, 20 X IW, 20 X squats
Mosey over to the football field in back, circle up
There were a few people requesting the whistle make another appearance this Saturday. Of course none of them showed up but the whistle wasn’t scared and showed up.
Up downs: everyone jogs in place, when the whistle is blown everyone touches their chest to the ground and jump back up. We did this at varying levels for about 5 mins.
Another Fireman Ed Favorite: Jack Webb: up to 7, 1 merkin, 4 air presses, 2 merkins, 8 air presses, etc….
Mary Break: 20 LBCs and 20 Rosalitas
Everyone mosey to the end line, for some more whistle work, a crowd favorite.
One whistle two whistle.
Up and down the field 5 times, jog on one whistle and sprint on two whistles, plank at each end until everyone is there
Mary Break: 21 Dolly and 21 Freddy Mercury
Line up for some tunnel of love, three times through everyone
Mary Break: 15 Flutters and 10 each way Sid the Kids. Thank you Strangebrew even though we were expecting you at the workout.
Mosey back to the field in front of the school for the Merkinator
Yes the Merkiantor, trying to get a good solid chest workout for the summer.
The MERKINATOR.
Everyone starts in the center with 5 burpees quickly modified to 5 squats. Every corner of the field you will do a different type of merkin 10 times and after you finish at each corner you return to the center and do 5 squats and go to the next corner.
Corner 1, 10 Regular merkins
Corner 2, 10 Wide grip merkins
Corner 3, 10 Diamond merkins
Corner 4, 10 Hindu Merkins, similar to dive bomber merkins but you make the full rotation with your chest
Repeat three rounds of this at every corner for a total of 120 merkins. And 60 squats
Mary Break: 15 heels to heaven and protractor lead by Passport.
The end is almost near, mosey to the school for some peoples chair with arms out and arms up and then take a break with 10 pullups, repeated three times.
Moleskin: Great workout everyone, the weather was perfect with the coolness of the rain. Yes, forgot to mention we did 5 Freddy Mercury’s and the Q had a sharp pain in his hip so that ended rather quickly. The debut of the Merkinator was a huge success; well I think it was look for it in a workout near you. Passport thanks for doing the send off. Thank you all for the honor of letting me Q, I always enjoy it. Have a great week everyone.
Announcements:
Pool Party June 14, need more info check with High Tide
Donations for Dinner for Pele’s Family please give to Passport.
Go Ruck light coming up
18 strong men who didn’t know how to spell Fart Sac, made it out in the gloom this rainy morning for a beat down.
The Thang:
Warm up:
Mosey around the parking lot, and then circle up
25 X SSH
20 X IW
20 X slow squats
10 X Merkins
20 X MC
Then the stroll to the park would begin, head out to 51 and jog to Davie Park
With three stops on the way
The first stop 10 X Merkins
Second 10 X merkins
Third 10 X Carolina Dry Docks
Peoples chair at the latrines until the whole pac arrives
Mosey to play ground
10 X pullup, 10 X Derkins, 10 X step ups, and then a lap around the parking lot
Repeat, Plank until everyone is done
Mary: 20 X LBC, 15 X Dollies
10 X Pullups, 10 X Squats, 10 X Carolina Dry Docks, and then a lap around the parking lot
Repeat, Plank until everyone is done
Mary: 15 X Flutter, 15 X rosalita, 15 X Freddy Mercury
Mosey back from Davie Park to South Charlotte Middle school
Young Love leads some circling lunge walks with 10 count squat breaks:
Moleskin:
Job well done today pac, rather large group this morning, I thought we would be in for a light crowd with it being cold and rainy. Nice to see 18 men get out there this morning especially head locking 5 new FNGS Big Top, Clunken, Simba, Bushwood, and Tater Chip, as well as a few FNGs to base camp. Welcome to you all and thanks for the honor of letting me lead this morning, always a pleasure.
Announcements:
Mud run this weekend, pay if you have not paid
New base camp starting up on Thursdays lead by Slimfast and Geraldo
10 forsake the temptation of fart sacking and enter the gloom for an early morning beat down. I can’t believe it was 70 later today.
Warm up:
2 Laps around the parking lot while we wait on the late comers.
SS X 20
IW X 20
Squats X 20
MC X 20
Merkins X 10
I nice mosey to the bathroom area;
Everyone partner up
Partner 1 runs to the track and does a lap
Partner 2 runs to the baseball field and does
15 X incline merkins
15 X dips
15 X pull-ups
15 X squats
Then they meet back at the bathroom area and do 10 burpees total
Flip Flop and repeat for 35 mins
Finally some Mary, as I think it was requested several times during this workout, can’t remember by who though.
20 X LBC
10 X Dolley
10 X Flutter
10 X Rosalita
10 X heels to Heaven
Moleskin:
Solid effort by the pack today, I know it was a bit of a tough one for basecamp. The purpose of today was to allow everyone to push themselves and still be going at your own pace not the pace of the whole pax. We will probably do something like this every few months so everyone can see if they are getting stronger. Great job LD taking us out
12 strong souls entered the gloom and braced for this mornings beat down.
The Thang:
Warm up:
Mosey to the front of the school
20X SS, 20X IW, 20X Slow Squat, 20X MC, 10X Merkins
Mosey all the way down to the track
Lap 1 3 burpess at every corner
Plank when done
Lap 2 10 lunges at every corner
Plank when done
Circle up on the field:
Mr. Jack Webb 1 Merkin and 4 Air Presses up to 10 Merkins and 40 Air Presses
A few extra air presses by Hops without his hands amazingly and they made some kind of aroma.
30X LBC
Line up; turn right and plank, time for some Tunnel of Love
Everyone through twice
Mosey over to the baseball fields
Round one
20 X Step ups, 15 X Dips, 10 X pull-ups, 20 X Carolina Dry Docs
Plank Exercises led by Hops
Repeat for round 2
Heading back to the parking lot
Bear Crawl 50 yards
Bunny hop up the steps
Then find some wall next to the lavatories
Peoples chair with air presses
Circle up for some Mary:
15 X Flutter
15 X Dolley
15 X Rosalita
Moleskin:
It was another strong performance by the pac. We welcome FNG Roy, his new name Deport. Great job Robin Hood War Daddy, also Udder carrying the full ruck around this morning. Hops thanks for taking us out in the ball of man.
Announcements:
– Go Ruck and Mud Run
– Young Life 5K Charlotte Motor Speedway March 16
– Blue Ridge Relay Hops looking for some recruits
– BB&T March 8th 5K and 10K sign up under F3