13 PAX crawled out of their nice, cool #Fartsacks for a hot n’ humid #DownPAINment.No FNGs, the PAX properly disclaimed and here’s how it went down.
The Thang
COP
SSH x 25
IW x 25
Merkins x 15
Squats x 25
Head out down Sardis, right on Landsdowne, stopping for the following:
Merkins OYO x 10
Squats IC x 10
Flutter Kicks IC (4 count) x 10
Mosey to Lansing stopping for the following:
Wide Arm Merkins OYO x 10
Freddie Mercury IC x 10
Dollies IC x 10
Make a right on Lansing stopping for the following:
Diamond Merkins OYO x 10
LBCs IC x 10
Rosalita IC x 10
Move on to Page CT stopping for the following:
Merkins OYO x 10
Squats IC x 10
Flutter Kicks IC (4 count) x 10
Right on Preston Ln stopping for the following:
Wide Arm Merkins OYO x 10
Freddie Mercury IC x 10
Dollies IC x 10
Keep it moving to Sardis Rd stopping for the following:
Diamond Merkins OYO x 10
LBCs IC x 10
Rosalita IC x 1
Stop on Glen Oaks Road
LBCs OYO
Head back to Providence Day:
Flutter Kicks x 10
Dollies IC x 10
Mary:
Rosalita x 20
Heels to Heaven x 10
Moleskin:
-This was the first time YHC had been to #F3TheCharge since it’s launch, been along time, but I wanted to mix thing up and head out of the plushy confines of Providence Day School. Who needs a cushy track and wonderfully manicured field turf filled with #dingleberries anyway?
-YHC arrived early, introduced myself to someone I assumed was a member of the PAX only to find him go #Metro, failed to EH him and he took off and joined the other #Runners who meet their regularly.
-Strong work by the PAX today, 2.6 miles, mixing in merkins and core, hope you got your monies worth.
-It was nice to see some new faces, some which I’ve only known from the backblasts, a solid crew.
-Great effort by Goon who made the trip from south of 51.
-Thanks to Huddle for minding the six, leave no PAX behind.
-Theres’ an awful lot of traffic in Landsdowne early in the AM.
-Baracus is down range at Lake Winnepasauke, and YHC couldn’t resist the What About Bob? reference.
-That hill coming up Preston Ln is a good one, #BRR training worthy.
-YHC passed Mr. Brady on the way home, getting in some miles.
-Thanks to Baracus and the PAX for the opportunity to lead and please sound off with any mumble chatter.
Announcements:
F3 Golf Friday 7/29 sign up: http://f3nation.com/2016/06/15/3rd-annual-f3-golf-classic/
Area 51 Summer Pool Party Saturday, 8/20 sign up: http://f3nation.com/2016/06/29/end-of-summer-pool-party/
11 PAX posted at #F3Ascent for their #DRP and here’s how it went down.
The Thang
COP:
SSH x 20
IW x 20
Merkins x 10
Squats x 20
Shortened MARSOC Short Card
Mosey over to the football field for an abbreviated version of the MARSOC Short Card. Perform each exercise, with a run the length of the field every 4 exercises.
Merkins x 15
Squats x 15
Crunches x 15
Burpees x 5 (Run)
Windmills x 15
Merkins x 15
Mountain climbers x 15
Flutter kicks x 15 (Run)
Burpees x 5
Cherry pickers x 15 (4-count)
Merkins x 15
SSH x 15 (Run)
Back Extensions x 15 (“supermans”)
Burpees x 5
Chain breakers x 10
Merkins x 15 (Run)
Lunges x 15
Hello dollies x 15
Burpees x 5
Partner Work
Mosey over to the bleachers and partner up, P1 runs to the playground and back while P2 performs called exercises until P1 returns, then flapjack.
Step Ups
Dips
Flutter Kicks
LBCs
The People’s Chair (AKA The “Semi Gloss”)
Head over to the school and grab some wall for 3 rounds of the People’s Chair, 2 of which with air presses x 75 an then x50
Jack AB Web
Mosey over to the field and circle up for Jack Webb with an AB twist, substitute Heels to Heaven with merkins, up to 5 and back down. Now Jack Webb with merkins to 7.
Mary:
Flutter x 20
Heals to Heaven x 20
LBCs x 37- Happy Birthday Icicle
Rosalita x 20
Dollies x 20
Merkins AMRAP for 1 minute-Done
Moleskin:
Great work by the PAX today, the temperatures is heating up, and we were sweating early on.
With the heat we need to be aware and it’s not a bad idea to bring some water.
The MARSOC card is a great workout that can be done just about anywhere, as Sony pointed out he does this when he’s traveling. We modified it today, shortening the reps and adding some running so we don’t feel like we’re in one place the whole time.
With BRR season upon us, YHC was looking for a low mileage option today, 1.5 miles today, you’re welcome.
Gullah nearly poked the bear and we almost took Jack Webb up to 10.
Good seeing BLC posting regularly again, good to have you back.
Some new faces out there and those who are relatively new, Billboard, Snoopy, and Fugitive, good work and keep it up.
Thanks to BLC for taking us out.
It was an honor to lead, and please sound off with any mumble chatter.
Announcements:
F3 Dads COl. Beatty Park 9 AM, Mr. Brady has the Q
F3 Golf Friday 7/29, Pre-blast coming Monday
Christmas Party 12/2 Firethorn Country Club, Save the Date
23 PAX made the right choice and posted at Death Valley for their #DRP and here’s how it went down.
The Thang:
COP:
SSH X 20
Merkins x 10
IW X 20
Merkins x 10
Squats x 20
7th Heaven
Head out on Strawberry turning down Rosecliff for some 7’s, merkins a the bottom, squats at the top. Plankorama for the 6 to finish.
Bumping It
Partner up, size and speed does not matter, Partner 1 runs down strawberry while Partner 2 performs all exercise, flapjack.
Round 1- Flutter kicks
Round 2- Dolly’s
Round 3- LBCs
Round 4- Heels to Heaven
Mosey back to the AO stopping at the road humps for 10 merkins OYO
Peoples Chair AKA “The Semi-Gloss”
Grab a piece of wall for two rounds of Air Presses x 50 IC.
Mary
Rosalita x 20
Flutter Kicks x 20
Sid the Kid X 10 OYO
Bicycle x 10
Dolly’s x 10
Moleskin:
Strong work by the PAX today, many Death Valley regulars and good to see some familiar faces.
Usual PAX out in front, Fletch, Bulldog, Sweeney Todd (that dude is fast).
PAX almost got taken out by Sweeney Todd coming in hot during COP.
Before exiting the truckster Tiger Rag inquired if there would be some running, YHC complied and the WO was #TRApproved.
Good to see Mermaid out there recovering from surgery, he said it was the most mileage in since, strong work brother.
Cinder Block work was planned but looks like the Site Qs may need to replenish the supply.
YHC was questioning my choice for 7’s on Rosecliff after Five Knolls at #FastTwitch, definitely feeling it.
Busch never gets tired and manages to chat the entire workout.
Semi Gloss make quick work of his pre-workout routine in his office at SCMS.
Spackler excels at 2nd F.
Calls for gassers at the end were duely ignored.
Thanks to Semi Gloss for taking us out and to Dollywood for the opportunity to lead.
Please sound off with any mumble chatter.
Announcements
Memorial Day Convergence at Symphony Park, double down with a workout and a 5K, Pre-blast here: http://f3nation.com/2016/03/14/memorial-day-metro-charlotte-convergence-how-do-you-say-thank-you/
Day Zero 3rd Anniversary Convergence 5/28, it will be High Intensity and Epic
6 PAX ignored Larry Sprinkle’s forecast and enjoyed a nice tour of the #F3AscentOlympus AO and here’s out it went to down.
The Thang:
Start off with 2 laps around the baby track and circle up in the parking lot.
COP
Take a Long Lap
Head out of on Rea, right on Summerlin and take a long lap around the AO, stopping along the way for some PT.
Jacob’s Ladder
Mosey on to Foxworth and line up for some hill work, Squats a the top, and Merkins at the bottom up to 7.
Continue with the AO tour, stopping for the following.
Rock Work
Mosey across the street to the church parking lot and grab a lifting rock for 3 rounds of the following:
Check of the watch showed time for 3 rounds of Flutter Kicks(4 CT) x 10.
Circuit Work
Return to the AO, head over to the benches for 2 rounds of the following:
Baby Track
A check of the Garmin said we were close to 3 miles, lets finish it over at baby track, done.
Moleskin:
Announcements:
9 PAX made the right choice and posted for a spring break edition of #F3Peak51, here’s out it went to down.
The Thang:
COP
SSH X 25
Merkins x 10
IW x 25
Squats x 15
AO Tour:
Station 1- Community Center
Mosey to the benches near the community center for some circuit work
Station 2-Track
Move to the playground by the track for called exercises then take a lap, two rounds.
Station 3- Baseball Field
Mosey to the baseball field honoring MLB opening day only a few days away.
Station 4- The Hill
Bear crawl up the hill behind the baseball field, merkin ladder at the top, return to the bottom, up to 5.
Station 5- Peoples Chair
Move over to the school and grab Some Wall, for two rounds for Air Presses x 75 and then 100.
Station 6- Church Parking Lot
Head back to the lower lot by the start point for some gassers.
Mary
Moleskin:
Announcements:
15 PAX (1 FNG) made the right choice and posted at #F3Basecamp, here’s out it went to down.
COP
Off Campus
Head out of the SCMS parking lot make a right on Strawberry Lane, then a right on Rosecliff to the bottom for 7’s, Merkins at the bottom with Squats at the top.
People’s Chair:
Return to the AO and Grab Some Wall, for two rounds for Air Presses x 50.
Partner Work:
Mosey down to the bleachers, partner up, size and speed does not matter. Partner 1 takes the lap up the stairs, around the railing and back while Partner 2 performs called exercises until Partner 1 returns, then flapjack.
Mary
2 minutes left, return to the SP for some Mary
Moleskin:
Announcements:
11 PAX made the right choice and posted a The Rock, here’s out it went to down.
COP
Road Trip
Head out of the Calvary parking lot make a left on Route 51, stopping at Elm for some Mary
Mosey to Day Zero AO for the following:
Move over to the lowest benches in the Area 51 region for two rounds of circuit work
On the move to Bevington Place stopping for the following:
Mosey to Stony Hill Lane stopping for:
Move to Elm stopping for the following:
Mosey Back to Route 51 for the following:
People’s Chair
Return to the AO and Grab Some Wall, for two rounds for Air Presses x 100.
Jack Webb
Head back to the start point for a dose of Jack Webb up and down 5.
Mary
Moleshikin:
Announcements:
11 PAX made the right decision and took the #DRP by making their way to Peak 51.
The Thang:
Take a tour of the Peak 51 AO with a nice lap around the premises stopping for some merkins and Mary along the way before returning to the launch point.
COP:
After returning to the church parking lot, grab a ruck for COP. A ruck will be passed clockwise to a Pax without a ruck, alternating exercises.
Rocks n’ Rucks
Move to the lower parking lot with the rucks, assemble gather in groups of 3 and each group grab a lifting rock. Partner 1 stays with the rock, Partner 2 moves to the other side of the lot with the ruck. Partners 1 and 2 will performed called exercises while Partner 3 run to Partner 2, Flapjack, Partner 2 runs to Partner 1, Flapjack. Plankorama while the PAX finishes each round.
Circuit Work:
Head over to the Matthews Community Center for some circuit (sans ruck) work on the benches.
Mary:
Return to the launch point and rotate a ruck around the pax alternating exercises.
Moleskin:
Announcements:
18 Pax averted their #FartSacks in order to #GetBetter, and here’s how it went down.
The Thang:
COP:
No, it’s not Fast Twitch
Mosey out of the sweet confines of SCMS and venture into the darkness of Rain Tree that is usually reserved for Tuesday residents of the AO, Fast Twitch, down Woodfox, hang a left and stop at Rising Meadow. Partner up for the following:
Partner 1 runs to the first street light, returns, then runs to the second street light and back, while Partner 2 performs called exercise AMRAP, then flapjack.
Mosey over to Woodfox and head back to SCMS
People’s Chair
Head over to the school and grab some wall for 2 rounds of the People’s Chair (aka “The Semi-Gloss”) with arm raises x 50, as per Insomniac’s request.
Jack Webb
Always time for a visit from Runstopper’s pal Mr. Webb, up to 5.
Mary:
Moleskine:
Announcements:
What: 4th Annual Area 51 Christmas Party
When: Saturday, December 12th from 6pm-10pm
Where: Sardis Swim & Racquet Club | 7400 Thermal Road Charlotte, NC 28211
Cost: $25 per single. $45 per couple. Cost includes dinner, dessert, space rental, and Christmas Cheer. Non-Alcoholic beverages will be available but please BYOB Beer and Wine Only. Ice will be available but we recommend bringing your Beer or Wine in your own coolers as they will not be provided at the venue.
Registration is now CLOSED. Thank you to everyone who did register as we have 82 people coming!!!
Additional Info:
Charity Update:
While want to make sure this event is fun, but also more than about us. We we request that every attendee bring donations to support the Calvary Church Food Pantry.
Calvary Food Pantry needs are available in the pre-blast here: http://f3nation.com/2015/11/30/calvary-food-pantry-donations-at-a51-christmas-party-12122015/
This is a special time of the year and a great 2nd F opportunity for the PAX from across the region to gather outside of a CSAUP event. We’re really looking forward to seeing you and please let me know if you have any questions.
Aye!
Geraldo