The SF was planted in what little green space there is at Rebel Yell, then 25 pax sounded a collective barbaric “yawp” and set out into the south Charlotte gloom.
The Thang:
Jog to lot in front of HT? and circle up for COP
IW x 20 IC
6-count burpee x 13 IC
Slow squat x 25 IC
Rockhopper x 13 IC
Groiner x 13 IC
Jog to fountain near Rea Rd
Partner up for:
Partner 1 – run around both buildings; partner 2 – 10 jump ups & 10 h-r merkins. Flapjack then rinse & repeat.
Did 2 more cycles with 10 Incline merkins & 10 1-legged squats (5R, 5L)
Plankorama while waiting on the six.
Run to lot in front of Target for some suicides of a sort. Pax does AYG run to 2nd marker, then backwards run to 1st marker, AYG to 3rd marker then backwards run to 2nd, and so on to 5th marker. AYG run back to start.
Jog to back of theatre
Peoples Chair w/ overhead press x 25 IC
Partner up again.
Partner 1 lunge walk up hill while 2 does BTW. Flapjack.
Partner 1 bear crawl up hill, backwards bear crawl down while 2 does BTW. Flapjack.
Peoples chair for another minute w arms out front
Mosey to launch lot for 6 MoM
Flutter x 20 IC
American Hammer x 13 IC
Partner up again
Prairie Fire Mary x 13 L, C & R. Flapjack.
plankorama w Southern Gentleman & Yankee Aggressor
done.
COT w solid takeout by our War Daddy Van Pelt and only pax worthy of Respect this morning.
Ye Olde Moleskine:
Great group this morning. Noticed lots of pax who’ve gotten much stronger and faster — Fire Hazard, Cable Guy, Bucky, Cold Cuts & Go Daddy to name a few..cobain for those not mentioned. Could not catch Cold Cuts or Go Daddy during the runs around the buildings…not that it’s a race….Crabcake was also running well. T-claps to everyone for pushing themselves. Remember only modify if necessary not because you feel like it. Push each other.
Thanks to site Q’s Strawberry & Heartbreaker for the invite to Q. BTW, get some new shoes Strawberry. I know you buy new tires for that truck of yours when it’s time.
Welcome to our FNG Bottom Feeder who is an EH of Van Pelt. Come back anytime and be sure to link up with pax of the Dash. Hope the downpainment was adequate for a triathlete.
Privilege to lead you men this morning. Methinks the pax learned some new exercises as well…was that the reason for the less-than-yawpish cadence count at times? No excuses next time. BTW, if you don’t know where “barbaric yawp” comes from…shame on you.
Announcements:
Pebbles’ Invitational (all invited!) Gladiator Games this Saturday in Indian Land. See Twitter for details.
28 or 29 pax posted at Stonehenge at 5am for the Roshambo option of Southern Discomfort. The CSAUP started early as 6 or 7 pax jumped in the back of Ductwork’s truck and hurtled down 485 towards Ballantyne from Matthews Elementary (Peak 51).
At 5:45ish, the Roshamboers rolled into Centurion and were greeted by about 40 or so Swift Kickers and Sack Tappers.
Won’t rehash all the details, but will point out just a few observations and the pax can chime in with any other anecdotes.
* 2nd F was great and it was a cool sight to see 70ish pax heading down 51 with the shovel flags.
* Got a lot of horn-tapping love from cars as we made our way from AO to AO. #merica
* Sorry the distance was a little off for the 3 options…didn’t factor in the mileage at the AO’s themselves….but made it more noteworthy for all the pax doing 8+, 14+ and 17+ miles
* T-Claps to Urquell and Borat – FNG’s for a CSAUP event like Southern Discomfort – that’s strong!
* And special welcome to Walker from The Fort, Whoopee from The Gas House and Abacus-Metro. Also had some pax from MECA (Mint Hill).
Please chime in on the Comments to add some much needed flavor to this backblast.
Thought it was a great event, and we’ll definitely have to do it again next year.
Let MallCop know if you want a t-shirt. If we get at least 12 takers, we can do another order.
The newly created and first official SF for The Charge was proudly planted by Baracus. Special T-claps to Strange Brew, our Canadian brother, for forging the SF. Thankful there was no Canadian flag or any other maple leaf markings attached thereto.
As GAAP tweeted last week – this AO is one of the best kept secrets in the borderlands between Metro and Area51 (though technically in Area51…along with a handful of Metro AO’s #friendlydig #DMZ).
So 10 humpday fartsack forsakers set out in the gloom for the following downpainment:
Thang:
Jog down to track. One lap.
COP:
IW x 20 IC
Slow Squat x 20 IC
Rockhopper x 20 IC
H-R Merkin x 20 IC
Jog to goalline for the following:
Lungewalk to 10 yd line – 10 Burpees OYO
Lungewalk to 20 yd line – 20 Flutters IC
Lungewalk to 30 yd line – 30 Jump Squats
Lungewalk to 40 yd line – 40 CDDs
Lungewalk to 50 yd line – 50 LBCs IC
Jog out of the football stadium and over to the baseball field.
YHC had a couple things planned for the diamond, but alas, it is not baseball season at PDS and the field was locked. Didn’t want to call for the scaling of the 9 foot fence #disclaimersneverstick so we mosed to the road for the following:
Pax grab a rock and we did:
Overhead press x 13 IC, pass rock one pax to left
Squat x 13 IC, rock one pax to left
Bicep curl x 13 IC, rock one pax to left
Tricep extension x 13 IC, rock one pax to left
Jog back to football field
From the goalline, bearcrawl to the 20 yd line — 1 minute plank hold
Lungewalk across field to the other hash marks – 2 minutes of H-R merkins
High knees back to goalline – 3 minutes of plankorama including: Southern Gentleman, Yankee Agressor, Makthar Ndjiaye
Lungewalk to other hash marks
American Hammer x 13 IC
Freddy Mercury x 13 IC
Jog back to launch lot, still few more minutes left
Protractor for 2-3 minutes
CCV x 13 IC R; flapjack for 13 IC L
SSH x 20 IC
COT
Ye Olde Moleskine:
Story of the morning was our FNG Knugent – Mike K. He arrived after we finished our lap and were just circling up for COP. YHC introduced myself, shook his hand and asked who EH’d him. He had been told about it by some pax who post in Metro, but he found The Charge via the website. He also said he read the disclaimer and some of the lexicon. Who does that?
The K in his last name is silent, as is the K in his nickname. Mike’s originally from Detroit. Come back Knugent – hope to see you in the gloom again soon.
A bit of a Q fail on thinking the baseball field would be available….and Baracus (unofficial site Q or official with John Deere and Double Ds) said it would be. Come on man.
The pax brought great effort. T-claps to Mr. Brady for running in.
Couple other brief observations:
John Deere is freakishly fast on bearcrawls; however, his choice in selecting rocks for lifting is questionable. He chose a monstrous chunk. YHC bailed him out a bit by rotating the rocks to the left. Crypto drew the shortest straw by earning the boulder for the tricep extensions.
Always a privelege to Q the pax and The Charge is an awesome AO. If I ever stop my nomadic ways on Wednesdays, The Charge will be one of my normal haunts.
Thanks to Simba for the takeout in COT.
Announcements:
F3 Southern Discomfort – Saturday at 5am/6am – 14, 10 and 6 mile options – Come join Area51 for CSAUP fun.
F3 Southern Discomfort
What could be more CSAUP than a 14+ mile jaunt in the hottest month of the year? Ok, probably lots of events but nevertheless, Area51 will host the 3-option Southern Discomfort on Saturday, August 1st.
RSVP & T-Shirt order Here: http://m.signupgenius.com/#!/showSignUp/20f0545aba62ba7fd0-southern/927364
1) RSVP for hydration purposes – Site Q’s of the AO’s we visit will provide water, G2, etc.
2) T-shirt order
Here’s the skinny:
Option 1: “Roshambo” – 14.1 Miles, 7 pain stations – launch from Stonehenge (The Vine – Ballantyne) at 5:00am
Option 2: “Swift Kick” – 10.8 miles, 6 pain stations – launch from Centurion (Charlotte Catholic HS) at 6:00am
Option 3: “Sack Tap” – 6.0 miles, 4 pain stations – launch from Centurion as well at 6am; finish at Arboretum
While this will be a 1st F challenge for sure — the idea will be to keep the pax together with the shovel flag carriers leading the way. Will be great 2nd F for those not too deep in the pain cave. The 3 options hopefully will encourage pax of different fitness levels to come out for the appropriate level of discomfort.
Go ahead and put it on your calendars. Aye!
The VSF was firmly planted? The pax of 23 with 2 FNGs was thoroughly disclaimed? We then launched into the gloom for another Friday morning assault on Centurion.
The Thang:
Jog down the lane behind the football field and over to the Hospice & Palliative Care lot. By the way, why are there security gates on that lot? Weird.
Anyway, we did a quick COP with the following:
IW x 20 IC
Slow Squat x 20 IC
H-R Merkin x 20 IC
Knee Up x 13 IC
Jog to the hillish Charlotte Aquatics lot. They even had the multi-color flag banners out for the pax this morning!
Thanks to F3Metro’s Swamp Fox for the idea for the hillish partner work (R&D’d from Ranger backblast). Here’s what we did:
7’s with Burpees at the bottom and Jump Squats at the top – with wheelbarrow up (flapjack 1/2 way) and mosey down.
Chelms led some plankorama for the pax waiting on the six.
Jog to main entrance of the high school for more partner work:
Partner 1 – Jump-ups on the benches while Partner 2 lunge walk up the ramp, 13 donkey kicks on the wall & crab walk to the steps. Flapjack.
Jog to launch lot for ‘Round the Clock’ H-R Merkins. We started at 12 o’clock (12 H-R Merkins). 11 H-R merkins at 11 o’clock, etc, etc, to 1 o’clock.
Jog to gravel lot next to launch lot for some sprint work.
AYG suicide runs x 2
AYG backwards suicide run
Karaoke down & back
AYG run down & back
Jog back to launch lot for 6 MoM:
High Slow Flutter x 13 IC
Russian Twist x 13 IC (Dear Abby had another moniker for it but can’t recall)
Makthar Ndjiaye x 13 IC
Freddie Mercury x 13 IC
LBC x 20 IC
Pretty sure that’s all we did.
Ye Olde Moleskine:
Didn’t realize how many #Respects we had among the pax this morning! Hope YHC didn’t startle you fellas by taking us directly to the Hospice & Palliative Care center 1st thing. #Cobain
Welcome to Dan G & Dan D – our 2 FNGs – Sanction & Rock City, respectively. The partner 7’s with wheelbarrows uphill were not the friendliest of introductions to F3. Those were pretty brutal….yet we’ll make those 11’s next time.
A few things to note from this morning’s downpainment:
* Blackbeard deserves T-claps for running in this morning, but what was that hideous sound you were making during the hillish 7’s?
* Chelms cheating on the last AYG run was vintage Tater Tot stuff….Brushback and Frasier still almost caught him
* The ’round the clock’ merkins hurt….a lot. Appreciate the pax waiting on YHC to finish those. Next time we’ll go from 1 to 12…same # of course but much more mentally painful….and you’ll have to wait even longer for YHC. #pencilarms #wheresmykb
Please chime in with observations & ruminations about this morning’s painfest. Hope you men got your money’s worth. If not, Chelms will be glad to give you a full refund.
It’s a privilege to Q the pax. Truly is. If you haven’t Q’d and you’ve been doing F3 for 3+ months – step up and ask to Q at an AO near you.
Announcements:
F3 Dads – Starts Tomorrow! 9am at Col. Francis Beatty Park. Every Saturday in June at same time & place.
NoDa 5k – Saturday at 6pm at NoDa Brewing – several of the pax have HC’d for this.
Check with your Site Q’s, Twitter, Weekly Email, Mermaid — Calvary Food drive – grape jelly, canned meat, fruit juice, etc. #meatfruit Bring some food for those much less fortunate than you.
There were probably other announcements, but I can’t remember them.
Lastly – please continue to remember 1) Bill Chepul & his family in your prayers (Chelms’ & Abacus’ brother) and 2) M. Ice9 (Heather) — healing, peace and the nearness of the Lord.
The pax assembled and 23 men set out for a humpday downpainment at Area51’s 2nd oldest AO after a brief, inaudible disclaimer was drowned out by the typical DV mumblechatter.
The Thang:
Jog down to the track for a lap around including lunge walk in corners 1 & 3 and high knees in corners 2 & 4.
COP:
No SSH
Slow Squat x 20 IC
IW x 20 IC
6-Count Burpee x 20 IC
Mosey to sideline of football field and partner up for the following or something close to the following:
Partner 1 – Regular Plank while Partner 2 AYG run to other sideline (approx. 50 yds) and do 15 H-R Merkins. Flapjack.
P1 – Chilcutt. P2 AYG run, 15 up-downs. Flapjack.
P1 – Makthar Ndijaye’s. P2 AYG run, 15 CDDs. Flapjack.
P1 – Dancing Chilcutt. P2 AYG run, 15 Double merkin burpees. Flapjack
Back on the track for another lap. Lunge walk in corners 1 & 3. High Knees in corner 2. Buttkickers in corner 4. Backwards run on the straightaways.
Mosey back to the sideline for more partner work.
P1 – Hold Squat. P2 AYG run, 15 Turkish get-ups. Flapjack.
P1 – Flutters. P2 AYG run, 25 LBCs. Flapjack.
P1 – Freddy Mercury. P2 AYG run, 15 H-R merkins. Flapjack.
Mosey back to center of field and circle up for 6 or 8 MoM.
Knee Up x 13 IC
Plankorama including the obligatory Southern gentleman, Yankee aggressor, Christian Laettner
Protractor
6-count burpee x 13 IC
CCV (also obligatory, can’t disappoint) x 13 R & 13 L IC
Mosey back to sideline for one more AYG run. For some of the pax, it was another opportunity to refusenik AYG in favor of AYFL.
Jog back to launch lot for COT
Ye Olde Moleskine:
Awesome to see Stagecoach back in the gloom among the pax. Offered him the Q before we launched, but he deferred….what a gracious Site Q. Cobain for the shoulder work. 42 years young today; and of course, he waited until afterwards to inform the pax. #savvyveteran Pretty sure I heard Stagecoach say something to the effect of “When did DV become an hour long workout?” #kotters
T-claps to the pre-KB’ers and pre-runners this morning. Is that why Header, Bulldog & Busch were not out front on the AYG runs? In truth, Bulldog was way out in front of YHC as the Q partnered with he and Cottonmouth. Cottonmouth was better than 1/2 way across the field every segment by the time I was finishing my work on the other side. Header & Busch were probably more focused on the 2nd F than the 1st F…not that there’s anything wrong with that? Busch was, after all, entertaining an out-of-town guest — welcome back to Mint Julep from Louisville. When are you going to launch F3 Louisville?!
Good to see Fireman Ed who discovered Twitter yesterday. Welcome to the information superhighway brother. Glad you found the on ramp.
Pleasant surprise to see Radar posting this morning. You deserved the Kotters. He only made a couple disparaging remarks towards YHC this morning…way below his average. Keep posting. It will come back to you.
Gummy kept calling for AYG calf raises…something about Day Zero’s wheelhouse.
The pax were pushing pretty hard except for the usual refuseniking. You know who you are.
T-claps to Hoser, in town from the Dash, who pushed through an Achilles injury. MallCop also pushing through an IT band injury….on most of the exercises anyway.
For all of you merkin challengers – we did some merkins. Random counts which gives you spreadsheeters a panic attack. If your form was good on the 6-count burpees & double-merkin burpees – book those on your spreadsheet. But let’s be honest – if you’re doing 333+ merkins/day – your form is atrocious for most of them….unless your name is Lobster Roll.
‘Tis always an honor to Q and be among this great group of men. Glad you called for and enjoyed YHC’s staples of plankorama & CCVs. No SSH’s! Join the boycott. You’re welcome IH.
Announements:
F3 Dads starts this Saturday, 6/6 at 9am at Col. Francis Beatty Park – see Header/Area51 preblast for details.
3rd F – Compass on Friday after Jevlar at Chick-Fil-A Arbo
3rd F – Aftermath – Wednesdays at Starbucks-Piper Glen
Friday at SCMS – official launch of Mountain Goat – moderate running workout – see Brew or Slim Fast for more details.
HDHH tonight at 5:15pm at The Lodge. @LibatedCamel is on vacation, so start time pushed back to accommodate the working world.
Prayers for Rock Thrill that God would lead him to find work quickly & that RT would trust in the only One who never disappoints.
Deuteronomy 31:8 – “The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.”
The SF was conspicuously absent…as was Young Love; but nevertheless, we planted the VSF and 13 pax embarked on another iron-sharpening trek across Anvil.
The Thang:
Jog to entrance of church off 51 and back over to lot near launch point.
COP
IW x 25 IC
Merkin x 15 IC
Squat x 20 IC
Jog to base of NF. Plank up then partner up for the following:
Partner 1 runs up NF and around cypress trees and back down to base of NF. Partner 2 does double-merkin burpees. Flapjack.
2nd round was same run but jump squats at base while waiting on partner.
3rd round, which was educational for YHC (more on that in Moleskine), was same run with partner 2 doing CDDs.
Run back up NF and around church to long lane.
Lunge walk doing 5 H-R merkins at each tree on lane – 4 or 5 stops.
High Knees & Buttkickers down the rest of the lane.
Jog to the base of hill at the edge of the pitch for the following:
Jacob’s Ladder (7’s): 6 knee-tuck jumps, Backwards bear crawl up the hill, 1 H-R merkin; 5 knee-tuck jumps, backwards bear crawl uphill, 2 H-R merkins, etc., etc.
Jog to pavilion
Peoples Chair w/overhead press x 25 IC
Run to rock pile near ballfield. Grab a rock for the following:
Tricep extension x 13 IC
Squat x 13 IC
Bicep curl x 13 IC
Run back to launch lot for 6MoM
Slow flutter x 13 IC
Makthar Ndjiaye x 13 IC
Knee-Up x 13 IC
CCV x 13R & x 13L IC
LBC x 25 IC
COT
Ye Olde Moleskine:
Perfect number showed for this morning’s downpainment at Anvil. 13 is YHC’s favorite number. Appreciate Scabby & Bout Time letting me team up with them on NF….also appreciate that they’re both great runners so YHC didn’t have to do as many burpees, squat jumps & CDDs.
Speaking of CDDs…apparently YHC has been doing those wrong for 3 1/2 years. Champagne, aka Chief of the Form-Police Squad, called me on it. When he got to the base of NF and saw YHC doing what I thought were CDDs, he asked, “What are you doing Hops?” To which I, of course, replied: “CDDs”. He said, “No you’re not. Your legs should be straight.” Never too old to learn a new trick…or do the trick correctly….or have a fellow pax call you out on bad form. #accountability
Moving on. During the work on the lane with high knees & buttkickers heading towards the pitch, Alf mumblechattered something akin to “Nothing like warming up 20 minutes into the workout.” A workout is not a workout without the Q catching some grief.
Speaking of grief…the Jacob’s Ladder incorporating backwards uphill bear crawls was brutal. I say this not as a braggadocios Q but because even Lobster Roll appeared to be hurting. So either it was, indeed, a grievous call by YHC…or Lobster Roll was sick or injured or both. Definitely some modification going on that one though YHC saw no modification from Ickey on the hill – nice work brother.
Must be noted that Mermaid, site Q for Anvil (who’s the other site Q?), stopped as we made our way to the base of NF to do some maintenance work on the rockbed leading to the pond. #conscientioussiteq Can’t teach that stuff gents….
Fairly young crowd this morning. Van Pelt as WD (respect) and only 4 other “non-hates” in the pax. Glad Van Pelt & Champagne posted…..lest YHC would have been the least-hated…or something like that.
Anyway, it was an honor to Q the pax as it always is. Thankful to be among you men this morning in the gloom.
Announcements:
#F3GhostRunner starts this Thursday evening at 7:30PM from Arbo ABC – preblast: http://f3nation.com/2015/05/26/ghost-runner-2015-edition/
BRR – probably still some openings? If not, there will be. Ping Turkey Leg if interested.
USMC MudRun – Saturday, Oct. 24th – if you haven’t done one – you should. If you have done one – do another. Ping Mermaid for details.
HDHH tonight at The Lodge – keep an eye out for @LibatedCamel tweet for details
In Flanders fields the poppies blow
Between the crosses, row on row,
That mark our place: and in the sky
The larks still bravely singing fly
Scarce heard amid the guns below.
We are the dead: Short days ago,
We lived, felt dawn, saw sunset glow,
Loved and were loved: and now we lie
In Flanders fields!
Take up our quarrel with the foe
To you, from failing hands, we throw
The torch: be yours to hold it high
If ye break faith with us who die,
We shall not sleep, though poppies grow
In Flanders fields
Composed at the battlefront on May 3, 1915
during the second battle of Ypres, Belgium
63 pax including 1 FNG posted at South Charlotte Middle School – several SF’s were flying; and off we went for a 5-station beatdown – Q’d by representatives of the 5 Monday Area51 AO’s – Base Camp, The Matrix, Fight Club, Foxhole & DMZ.
The Thang:
After a short COP w/IW x 25 IC, Slow Squat x 20 IC, & 6-count Burpee x 10 IC – pax counted off into 5 groups and went to 5 separate stations, rotating every 10 minutes
5 Stations:
1) Fight Club – no details for obvious reasons
2) Foxhole – Huge Tire, lots of KB’s from Chanel’s arsenal, saw some from Voodoo as well, gear extravaganza
3) The Matrix –
To honor the ~1,354,000 American service men and women who have died for our country we did
4) Base Camp – good bit of running as Q’d by Strange Brew – also a good hike to get from that station down to Fight Club.
5) DMZ – lots of baseball field work with bearcrawls, lunge walk, broad jump, sprints – mixing in some H-R merkins, plankorama; a couple of the groups did dips & supine pull-ups; one group did some Mary including flutters & Russian twist; YHC felt it necessary to mix it up a bit
Ye Olde Moleskine:
Great group this morning. Hope the beatdown was sufficiently delivered by your 5 host AO’s – special thanks to the pax of Base Camp for hosting.
With TR playing the occasion-appropriate tunes prior to launch – the pax gathered in good spirits. I love the convergences as they always remind me of the strength of the community that’s formed in F3 and Area51 specifically. Grateful for all of you brothers. Listed 58 of the 63 below – please sound off below for the 5 I can’t recall – Cobains.
Hope you guys don’t mind me sharing a few thoughts related to Memorial Day. I think of Hacker’s father who was killed in action in Vietnam, Pele’s father who was laid to rest in Arlington National Cemetery, The Murph who attended the same high school as Geraldo. This is a day to honor and give thanks for the fallen who gave their lives in defense of our great nation.
And stealing a page from DayZero (don’t miss the 3rd annual workout next Memorial Day weekend) – below is the citation for the only Congressional Medal of Honor winner from my hometown of Monticello, Illinois. I went to elementary, middle and high school with his nephews and niece.
*BURKE, ROBERT C.
Rank and organization: Private First Class, U.S. Marine Corps, Company 1, 3d Battalion, 27th Marines, 1st Marine Division (Rein), FMF. Place and date: Southern Quang Nam Province Republic of Vietnam, 17 May 1968. Entered service at: Chicago, Ill. Born: 7 November 1949, Monticello, Ill.
Citation:
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty for service as a machine gunner with Company 1. While on Operation ALLEN BROOK, Company 1 was approaching a dry river bed with a heavily wooded treeline that borders the hamlet of Le Nam (1), when they suddenly came under intense mortar, rocket propelled grenades, automatic weapons and small-arms fire from a large, well concealed enemy force which halted the company’s advance and wounded several marines. Realizing that key points of resistance had to be eliminated to allow the units to advance and casualties to be evacuated, Pfc. Burke, without hesitation, seized his machinegun and launched a series of 1-man assaults against the fortified emplacements. As he aggressively maneuvered to the edge of the steep river bank, he delivered accurate suppressive fire upon several enemy bunkers, which enabled his comrades to advance and move the wounded marines to positions of relative safety. As he continued his combative actions, he located an opposing automatic weapons emplacement and poured intense fire into the position, killing 3 North Vietnamese soldiers as they attempted to flee. Pfc. Burke then fearlessly moved from one position to another, quelling the hostile fire until his weapon malfunctioned. Obtaining a casualty’s rifle and hand grenades, he advanced further into the midst of the enemy fire in an assault against another pocket of resistance, killing 2 more of the enemy. Observing that a fellow marine had cleared his malfunctioning machinegun he grasped his weapon and moved into a dangerously exposed area and saturated the hostile treeline until he fell mortally wounded. Pfc. Burke’s gallant actions upheld the highest traditions of the Marine Corps and the U.S. Naval Service. He gallantly gave his life for his country.
SF Planted. Pax disclaimed. Off we went into the DMZ gloom.
The Thang:
Jog .4ish miles to Carmel MS.
COP
IW x 25 IC
Slow Squat x 25 IC
H-R Merkin x 25 IC
MC x 25 IC
Slow Flutter x 15 IC
Run to 50 yard line on the football field while YHC grabbed the bag of numbered tennis balls on the way.
Partner up – size matters…sort of.
One partner would draw a tennis ball from the bag, and YHC (or Simba since I was struggling with creativity) would call an exercise. Partners would run 50 yards to opposite end zones and do the corresponding # of called exercise. I think the numbers of reps were: 11, 13, 37, 20, 29, 13, 11 & 10?
We did the following exercises or something like it:
Double Merkin Burpees – 11
LBCs – 37
Makthar Ndjiayes – 11
Jump Squats – 13
Freddy Mercury – 29
One legged squat – 10R & 10L
CDD – 13
We also did the following partner work:
Praire Fire Mary (aka Leg Throws though I hate that term and will not use it again) x 29
Wheelbarrow – 30ish yards
Partner push & Partner pull – 30 yds each
Partner derkins x 11
Granny situps while partner holds feet while in plank x 13
May have done some other stuff, but can’t remember
Jog to front of school
Plankorama including RAH, LAH, Yankee Aggressor, Southern Gentleman, Laettner, 6 in hold
Form 2 lines – Indian Run back to launch lot
COT
Ye Olde Moleskine:
YHC got a message from the scheduled Q – Dick Clark yesterday afternoon. He’s still on IR – get well brother. Cobains for a rather uncreative Q, but the “pain by number” is a nice break from the norm. There really is a ball in there with “100” on it. Too bad none of you jokers pulled it.
The pax was definitely getting after it out there – Bushwood, Simba, Hannibal, One Eye…probably others. My partner – One Eye – was always waiting on me…appreciate the patience brother. Of course at the outset, thinking YHC would call partner carries (never a good idea frankly) – One Eye tried to bail on me…that hurts…not really…maybe a little.
Thanks also to Simba for calling some exercises when YHC ran out of ideas #whereistheweinke
Anyway, YHC needs to invest in an arm band for phone. Carrying it back in the bag with the tennis balls felt a little awkward….until I handed it to One Eye. #manbag
Good takeout prayer from Big Top.
Announcements:
F3 Southern Discomfort – CSAUP event in Area 51 on Saturday, August 1st – more details to come
Convergence likely on Memorial Day (2 weeks from today) – stay tuned
The SF was planted (thankfully it was rescued last week…) and 10 lads got about doing some hard work at Day Zero that went a little something like this:
The Thang:
Jog a lap around the fields and circle up on the soccer field.
COP
· [SSH avoided under investigation of causing the rampant plantar fasciitis outbreak in the pax]
· IW x 20 IC
· Mountain Climber x 20 IC
· High-slow flutter x 20 IC
· Elbow plank (aka Chilcutt)
· Dancing Chilcutt leg lifts x 20 IC
· Slow Squat x 15 IC
Handoff to Iron Horse.
Mosey to goal line. Line up for the mini-Soul Crusher:
· 1 burpee
· Run 50 yds
· 15 Merkins
· Run 50 yds.
· 5 jump squats (touching the ground)
· Mosey 100 yds back to start
Then continue through 15 rounds, counting up to 15 on the burpees and down to 1 on the merkins (or until vision blurs).
Mary while waiting for pax to complete – LBC, Dolly…
Good work by all.
[one day – soon – we will do the full soul crusher]
Handoff back to Hops.
Time for some stones.
Mosey to rock pile and find a lifting stone.
Mosey to school wall for alternate People’s Chair and rock exercises including Overhead Press x 13 IC, Squat x 13 IC
Mosey to soccer field – Partner up and line up on goal line.
P1 sprints to goal and back while P2 does called exercise. Then flapjack and rinse and repeat:
· 2 rounds of press.
· 2 rounds of curls.
· 2 rounds of tricep press.
· 2 rounds of good mornings.
Circle up for more stone-infested mary.
Louganis x 10 OYO
Russian twist x 10 IC
CCV x 13R & x 13L IC
Makthar Ndijaye x 13 IC
J-Lo x 13 IC (Q’d by Hairball)
Freddy Mercury x 13 IC
[Hops decided to make a crop dusting run in an attempt to kill all the fire ants (and any other living creatures) within sight. #collateraldamage].
Mosey back to rockpile with rock above head.
Mosey to parking lot for a final 13 burpees in 6-count-cadence #noflyingsquirrels
COT w/great takeout prayer by Purple Haze
Ye Olde Moleskine:
Good crew at Day Zero this morning. Radar was noticeably absent…probably a good thing for him as his mini-soul would have gotten crushed.
Some decent mumblechatter at the start including PH calling out Prohibition for some peculiar IW form….how can you mess that up?
IH, even with the abbreviated soul crusher, silenced the pax. #purepain
YHC was corrected on more than one occasion for the audacity of uttering the word “Rock” at Day Zero. Stones it is. #wheninRome
Thanks to Prohibition and Hairball for the invite to Q, and was great to co-Q with Iron Horse.
Announcements:
Continue to pray for BOG’s recovery. Thanks be to God for the good news.
Be sure the workout Q and or site Q designates one pax to bring a phone anytime you’re away from the launch point. No pax left alone either.
Look in your emails for the CPR training invite. If you don’t get Area51 emails – let me know at cvblankenburg@yahoo.com
F3Golf Thursday!