It was a fine Fall morning as the parking lot of CCS began to fill up. Dollywood apparently overslept and didn’t arrive till 5:25am – about 45min later than his normal time. I gave the disclaimer and off we went. Down the parking lot to the middle of the campus and circled up for COP. SSH x 20, 10 burpees, LSS x 20, 8 burpees, IW x 20, 6 burpees, peter parkers x 20, 4 burpees, MC x 20, 2 burpees.
Mosey to playground and split up into 4 groups. G1 run to blue door and back. G2 – dips, G3 – wall sits w air presses, G4- lbcs. Everyone rotates when timer gets back and everyone goes through entire station. Round 2… G1 run to blue door, G2 derkins, G3 squats, G4 flutter
Mosey to bottom of grand ma – run up and down 3 times w 10 merkins bt each run.
Line up at goal line of football field for suicides. Run to 10 yrd for 10 burpees, 20 for 20 merkins, 30 for 30 squats, and 40 for 40 lbcs. Repeat 10 burpees, 20 CDD, 30 lunges, 40 flutters.
Go to goal line for 1 100 hrs gasser.
Mosey to top of stadium steps. Run to parking lot. G1 does lbcs while G2 runs to each light post and does 10 merkins. (3 light posts in all) run back and flap jack.
Mosey back to starting point. Everyone does 43 merkins to celebrate my bday yesterday.
Great group of men this morning!! Cheese curd started the chatter with complaining about yesterday’s music at Meathead. Something about 80s rock ballads – reminded him of all the girls that broke his heart. Bush again was called out for never coming up for air with all the socializing he had going on. Booya paid us a first time visit – Only lives 1.5 miles away! He and Ductwork doubled down with run ins from their respected hoods. Nice work! I think Joker is really Clark Kent in disguise as he once again slips in as the disclaimer is given and is seen driving away as we circle up for COT. Does anyone really know who the joker is? I could go on and on calling guys out but it’s Fri afternoon and I have other things to do. Sound off if you have comments! It’s always a privilege to Q!!
Announcements – sign up for Christmas party and Joe Davis run!!
Never good to be called Sally… It usually happens when you are short on a putt. On this humid morning the whole PAX at Joust donned the name….
A quick mosey from the parking lot to the center of the Charlotte Christian football field seemed like a good place to make a disclaimer. Followed by:
20 x side straddle hop,
20 x emperor walker,
10 x (double count) merkins,
20 x (TN modified) good mornings
Another mosey led to the railing and a speaker. The song – Moby Flower’s Bring Sally Up. Supline pull-ups ensued as each PAX pulled themselves up and let themselves down to the lyrics of the song. Killer workout for lats, forearms and biceps.
Next, was a 12:1 ladder at the bleachers with hand release burpees and step ups.
In true Olympic spirit the PAX partnered up.
While partner 1 ran a lap around the track, partner 2 began LBCs that ended in a cumulative of 150. Unfortunately, an FNG tossed his cookies!
The PAX completed 10 (double count) merkins and ran a lap that ended back at the parking lot.
Announcements: Family F3 swim and BBQ
New FNG appropriately named COOKIES!
Another fine morning on the campus of Charlotte Christian. Yeti and Dollywood arrived fired up over some pod cast they listened to this morning about the rich schools getting richer while the medium class folks can’t afford college. Too early in the morning for politics…
Off we went. Mosey up the parking lot between the buildings for 20 derkins on the railing. Mosey around the track one time and do some COP. 20 SSH, 10 Merkins, 10 Peter Parker, 10 Parker Peter, 10 count 6″. line up on the goal line. Partner up – first two guys run to other goal line while everyone remaining does Merkins, two pax return and then two more run while everyone does sit-ups. Go down the line repeating Merkins then sit-ups, etc… Repeato twice.
Mosey down to bottom of grandma mtn. Keep partners. Partner one runs to playground for 10 pull-ups, 15 CDD, 20 lbc. P2 does squats until p1 returns. Flap jack. Repeat.
Mosey around track.
Mosey up stadium steps to press box. P1 does wall sits w air presses while P2 runs to playground for 10 pull-ups, 15 CDD, 20 lbcs. Flapjack, repeat.
Mosey back to parking lot for Mary.
Great morning gents! Off we went in the gloom when Ductwork came in hot as he continues to prep for the BRR. Everything was normal until we partnered up and ran to the other goal line. Stone Cold immediately pulled up lame. Thinking it was a hamstring – he started talking about his sac. Quickly clarifying something about a bursitis sac… Still not sure where that is! Normal dominance by Dollywood and the clicking ankle of Square Root this morning. Although pairing up w Puddin’ Pop was no joke. Overheard stone cold trying to EH Floaty for the BRR. Dude has only been coming to F3 a few weeks and already getting the hard sale from stone cold! Hammer and Smokey might be quiet on the course but they bring it every week! Great work everyone! Thankful to lead.
Sign up for pool party and see Joker or Puddin’ pop if you want to invest in kids once a month.
Not the normal crowd @ Joust this am which is good when you have 3 FNGs! Love the growth in this community!
Mosey to track for 1 lap and circle up on middle of field for COP- SSH, IW, LSS all x15
Mosey to stadium partner up.
P1 runs up steps and does 20 incline Merkins at top while P2 does step ups w kick at bottom. Flap jack when P1 comes back down. Rinse and repeat w 20 decline Merkins, 20 regular Merkins, 20 dips.
Run a lap around track.
Stay w partner – each on opposite sidelines of football field. P1 does 5 sit-ups and then runs to opposite touch line for 10 sit-ups, back again for 15, and back again for 20. P2 is doing the same thing but doing Merkins.
Repeat w P1 doing LBC’s and P2 doing CDD.
Run a lap around track.
Everyone on goal line. Merkin ladder. Run to 10yrd line for 2 Merkins. Increase Merkins by 2 for every 10yrds you sprint. Repeat w squats.
Run lap and head back to parking lot.
Great VQ by Chin Music. Had the shirt to authenticate who he was! Small group this am played in well with our 3 FNGs who showed! Great work Floaty, Starbucks and Siamese! Earily Siamese and Chin Music looked alot a like, if you didn’t post – you’ll figure it out later. Square Root continues to set the bar for the rest of us to reach. You’ll be missed when school crancks back up! As always, I enjoyed the partnering up w Smokey. Next time one of us should count while the other talks so we know how many Merkins we are on! Thanks Semi for not going in for the bro hug after you disrobed- that would have been awkward.
F3 Golf – sign up!! 7/29.
12 men posted in the heat and humidity for good old-fashioned beat down at Joust. YHC decided to mix it up a bit with counts or reps of 7, 8 and 15. The math was a little confusing at first, but the PAX quickly figured it out.
Warm up:
Mosey around upper lot, stop for 15 Derkins on the hand rails. Off to the field for the main event:
COP:
Squats x15
Mountain Climbers x15
IW x15
SSH x15
The Thang:
Starfish / Four Corners
Round 1:
Middle: Burpees x8
Corners: Wide-Arm Merkins x8, Heels-to-Heaven x8, Squats x8, LBCs x8
Plank for the 6
Round 2:
Middle: Burpees x7
Corners: Low-Slow Squats x7, Flutters x7, Diamond Merkins x7, Monkey Humpers x7
Plank for the 6
PAX recovery run around the track with 8 Merkins at each corner
Grandma 7s – Pull-ups at the top, Big boy sit-ups at the bottom
Plank for the 6
To the goal line for some combo work:
Lunges for 50 yards – sprint the remaining 50
Gorillas for 40 yards – sprint the remaining 60
Bear Crawl for 30 yards – sprint the remaining 70
Broad Jumps for 20 yards – sprint the remaining 80
Crab Walk for 10 yards – sprint the remaining 90
100 yard gasser
Mosey back to the COT, stopping for 15 more Derkins on the handrail just for good measure.
Moleskin:
YHC didn’t know what to expect for numbers but a solid showing of 12 during a typical vacation week. The PAX got right to work and shared lots of mumble-chatter about the burpees being called right out of the gate. Even more crowd pleasing was the second round, although the rep count had been reduced by 1. By this point the heat and humidity felt like it had tripled, along with the heavy breathing… great time for a recovery lap. And what Joust event is complete without Grandma? We had to show some respect to her and the pull-up / sit-up 7s were no joke. The final sprint combos were very well-received, especially the Gorillas. A “must see” exercise that looked much better on paper for 40 yards than in person. I think some of the PAX asked for this to become a permanent fixture at Joust?
Strong work by all. Square Root and Lobstah Roll are absolute machines. Uncle Leo, Chin Music and Yeti still have silly strides on the sprints. Gummy is a fresh off a 2 week vacation and didn’t miss a beat. Hammer and Sledge (2.0) were a dynamic duo. Stone Cold, Buttermaker and Waterfoot were dragging YHC around all morning. It is always an honor to lead this fine group of men. Thanks to Header for the opportunity. Thanks to Chin Music for taking us out.
Announcements
F3 Golf – spread the word, we need a lot more!
Olive – F3 brother that lost his daughter. Keep an eye open for a benefit function later this year. Hairball is leading the charge.
Prayers for the events in Dallas and for our Nation in general
Another fun Friday @ joust where i trust you got your money’s worth.
Quick disclaimer and off to grandma mnt we went!
Grandma Mnt for 7’s. jump squat at bottom and Merkin at top
On the track for a taste of the Beast – Merkins, flutter, lbcs, jump squats – 6 reps each. 6 sets.
Mosey to touch line – lunge 1/2 way across field and sprint the rest. Broad jump 1/2 way back and sprint the rest. Bear crawl 1/2 across and sprint the rest. Lunge walk 1/2 back and sprint the rest. Broad jump across and sprint the rest.
Line up on the goal line. 40 yard sprints. Repeat 4 times.
Mosey to playground. 30 dips. 20 Merkins 10 pull-ups. Repeat 3 times.
Mosey back to field line up on goal line. 100 yard gassers. Repeat 2xs
Go to track. 1 lap w 20 Merkins at each corner.
Mosey back to lot for Mary. Lbcs, Freddie Mercury, heels to heaven, Mason twists, dolly, chief sit ups(thanks freedom) all 20xs
Great work guys! I came up w this yesterday and tried it out on my 7th/8th grade soccer team. One had to stop said his back hurt, one stopped for his athsma, one said he felt like he was going to throw up and one said he had to go take a pee and came back 15 min later… I might not have much of a team by Aug if i don’t tone it down a bit!!
Some observations this am… Square root is fast. Should have taken up swimming at the MAC when I was a youngster – apparently that’s where all the strong dudes hang out. Uncle Leo and Water foot are chiseled like Michael Phelps.
Chin Music runs like a gazelle. Most of us need 3 steps for each stride he takes. He, yeti and square root owned the gassers today.
Duct work running in from his crib is pretty impressive – running home is insane. Offered him a ride but he didn’t budge.
Freedom is complete respect! 51 and treating it like its no big deal. Stay out of his way on those gassers. You are the bug – he is the windshield.
And then finally semi gloss… He came in hot @ 5:15am saying he was going for a pre- run. Waited till 5:31 to begin and still no return of Semi. Seemed to me it was all too familiar with his pre-Death Valley ritual of taking care of last nights dinner. He did eventually come back sweaty so no questions were asked. Quite a journey he embarked on!
Thanks for the send off Yeti!
Sign up for F3 golf!
COP – SSH X 20, IW X 20, Russian twist while explanation of workout was given. Explanation of zombie twist… Each time a number is given and you’re the zombie you double the excercise, afterwards, infect someone else, no immunity, you can contract again. While this explanation was given and Pax were completing Russian twists we had to go around and name presidents, first 1/3 to not have one or repeat are zombies to start.
Stairs – 1 at a time… 2 at a time… Bunny hop 1 step at a time… Bunny hop 2 steps at a time… 1 legged hop all the way up… Switch legs…
Each time at the top do 10 inclined Merkins, 10 dips, 10 declined Merkins. Then 5 pull ups, 5 wide grips, 5 chin ups.
Grandma – run up hill do 10 wide arm Merkins, 10 diamonds, 10 Merkins. Then 20 flutter, 20 heels to heaven, 20 Freddie Mercury.
Field – 10x of each (lunge the 10 yards at a time) jump squats, sister Mary Catherine, squat.
Again 10x of each bear crawl the 10yrds. Nipplers, dry docks, dive bombers.
The work out was not as complicated as what this back blast might appear. Yeti clearly stayed up late last night and was inspired by the Walking Dead. When asked who was familiar w this show, Freedom was so excited he could hardly contain himself. As guys found their rythem and began tapping other zombies, Bush and Semigloss seemed to be fine w carrying the zombie status and not worrying about the extra reps. Although I’m not sure if Semigloss was actually DOING the extra reps.
Everyone was sweating their tales off out there. Joker had the gun show as he was ripping through the pull-ups. 2.0 sledge has become a staple to Joust. Do we have an age limit on when one can Q? I’m serious…! Well done Hammer for raising a child in the way he should go.
FNGs last week Cookie Monster and Square root were back for more! Welcome back fellas – nice work. Ductwork was back from introducing Guatemala to what F3 is all about. Glad you got back safely!
Strong group – lots of studs out there…
Have a great day everyone! Thanks for coming out to Joust today – greatest AO in A51!
Showed up @ 5am for the Pre run when one car crawled into the lot. Out popped an 18yrs old FNG who asked “is this F3?” I said “sure, let’s go run 3 miles!” When we returned this is what we did…
Warm up by running to spirit rock and back. 10 burpees / 25 KB swings / 10 burpees. Repeato!
Partner up w your bells and grab 1 tire. P1 runs around track with tire over head. P2 does swings until P1 is finished. Flapjack. Repeat w goblet squats, snatch’s, and cleans.
Farmer Carry w partner to top parking lot by hill.
Bottom of hill P1 does swings. P2 runs up hill w tire and does 10 Merkins, runs down and Flap jack. Repeat all the way down 10,9,8,7,etc.
Farmer Carry w partner back to lot and return tires.
5 min of Mary. Flutter press w KB X 15, Mason Twists w KB X 10, Lughanis w KB X 15, lbcs w KB X 15
COT
Great work by everyone! I got to admit the nerves were knotting up my stomach as this was my VQ @ Skunkworks even though I’ve been coming for 3 years. Thanks for the confidence Fletch and Harley!!
I quickly called an audible on the first excercise as the original plan was to do 8 laps around the track w the tire. I stopped at 4. Shoulders were smoked!!!
I was a little disappointed in the lack of chatter by Spackler today. I intentionally partnered w he and Goodhands thinking I’d get some laughs in today. Nothing – no material what so ever!
Good group but a bit quiet – maybe O2 deprived? Thanks for the opportunity to lead you guys! Always a pleasure!
Request for prayer for Destiny as he is in the hospital.
Disclaimer provided and we are off
Mosey to the track for 2 warm up laps and then circle up at mid field for:
25 IW IC
25 Squats IC
20 Merkins IC
25 LBCs IC
Mosey to the goal line for a few circuits
1 – bear crawl to the 10 and do 10 merkins…jog back to goal line
bear crawl to the 20 and do 20 merkins…jog back to goal line
bear crawl to the 30 and do 30 merkins…jog back to goal line
Plank work
2- repeat’o of #1 but swap the bear crawl for broad jumps and the merkins for jump squats
Plank work
3- sprint to the 20 and do 20 lbcs…sprint back to goal line
sprint to the 40 and do 40 lbcs…sprint back to goal line
sprint to the opposite 40 and do 40 dollys…sprint back to goal line
sprint to the opposite 20 and do 20 dolly’s …
Plank work
Visit to grandmother mountain.
5 sprints up and after each return to the bottom do increasing burpees from 1-5. (first time up = 1 burpee and 5th time up = 5 burpees)
Plank work
Sprint to the blue door.
3 rounds of people’s chair….after each round do some diamond merkins (start with 10 and add 5 after each round)
Mosey to the bleachers…we did 25 dips IC.
Mosey down to the benches on the field….we did 15 dips IC…
That’s all we had time for…so mosey back to the launch
Joker did not get enough during the workout so he stayed behind to work on his “track speed” Rio is only a few weeks away. Dream is alive Joker!!
Always great to lead at Joust….Awesome location with plenty of spots to challenge the body
A warm welcome to Cookie Monster and Square Root and a special thanks to Chin Music for the take out.
This was my 2nd or 3rd time ever posting at The Charge simply bc of proximity to where I live but man-o-man what an awesome AO!
This is what we all experienced together…
Run to track and circled up for COP. SSHx25, IW x25, Merkins x 20, mountain climbers x20, Peter Parker x20, Parker Peter x20, plank for 20 seconds. Recover.
Take a lap around track and up steps to picnic table. 10 jump squats, 10 dips, 10 derkins. Rinse and repeat 10,15,15 – 10,20,20 – 10,25,25 – 10,10,10
Take lap around track and up to stadium steps for some Modified 7’s. Bottom of steps 1 burpee top of steps 7 Merkins. Then 2 burpees and 7 Merkins. Then 3 burpees and 7 Merkins – all the way up to 7 burpees and 7 Merkins.
Mosey around back of campus to loading area. Partner up. P1 runs to end of gate and back. P2 does call exercise. Flap jack. Called exercises consisted of lbcs, heals to heaven, flutter, Mason twists, Freddie mercury.
Mosey to wall. Wall sits w two sets of 100 air presses.
Mosey back to lot for COT.
What a great morning. YHC arrived a few minutes early to scope out the AO. A little awkward when some ladies got out of their cars and the showdown began as they wondered what I was doing as I wondered what they were doing. They left to go on a run and I exited to see what we were going to get ourselves into this morning.
After BA gave me directions to the track – we were off and running. The early dips and derkins smoked the arms with plenty more planned in the winkie.
Tesla was churning out the laps and exercises like it was no big thing.
As we moseyed to the back of campus for some runs and Mary – I think Sysco decided to deliver pallets of cooked bacon. It was like trying to exercise in a Cracker Barrel. John Deere is coming off a cold so he claims he couldn’t smell anything. Good for him!
Arena – I enjoyed chatting it up with you. Anxious to compete with and against each other this Fall on the pitch.
Good work this morning by all!
Thanks for allowing me to lead – great pax!