Author Archive Hops

She Hate Me pays an unwelcome 1st time visit to The Rock

The shovel flag was planted through the frozen tundra, and 27 brave and hearty souls embarked on another weekly assault on The Rock.

 

The Thang:

Big League Chew’s Q:

COP

Arm rotations – L x 10, R x 10

Windmill rotations – L x 8, R x 8

SSH 30x

IW 30x

Merkins 20x

Plank – right leg up then left leg up – 45 sec

Leg adductions – L x 10, R x 10

Indian Run – 2 Lines with 5 merkin chaser, last man snakes through Pax to front; 2x around perimeter of soccer fields

Partner carry with 5 squat chaser to infield, Flapjack

Hops’ Q:

Plankorama for 3 minutes

Jog to baseball field

She Hate Me – 10 minutes – Star Jacks x 10, Wide Arms x 10, Knee Ups x 10 – rinse & repeat for 10 minutes

Jog to North Face

10 burpees

Run, crawl, scale North Face by any means

10 burpees

several MoM:

LBC x 16

Dolly x 15

CCV – R x 13, L x13

Peter Parker x 10

Rosalita x 13

Protractor

Run to COT

COT

MOLESKIN:

Big League Chew with a strong effort in his first QIC.  Always appreciate the “change up” to the COP and BLC did not disappoint.   Great to have BLC leading us off.  Unfortunately, YHC had to take an urgent call from nature about 7 or 8 minutes into the COP….so missed a bit of it while getting in some extra squats….this cleanse is messing with me something fierce!  The pax was gracious but understandably hesitant to shake hands afterward with YHC.

4 FNGs joined us – welcome to F3 Nation – Misty, Pee Wee, Purple Haze, and Hermey.  Also a special welcome to a Metro brother – Bird Hole.

T-claps to all the pax with the rucks…it is no small task to carry those around for 1 hour of pain on a frosty Saturday morning.

Announcements:

USNWC Convergence next Saturday 1/26 – meet for clown car rendezvous at The Rock at 0600.

The Rock will also launch as usual at 0700.

Friday, Jan. 25th – soft launch of Kevlar (site QICs Short Sale & Bulldog) at Covenant Day HS.   Launch time: 0545.  This is a temporary location until permanent site is secured.  This will will mean Charlotte South will now have workouts on every weekday and 3 sites on Saturday.  Great to see the pax growing – keep EH’ing your friends, neighbors and co-workers men!

 

 

 

 

 

 

 

Pre-Christmas feast: We Three Kings accompanying Smoked Pax

The shovel flag was planted, and 34 brave souls enjoyed a feast of pain served by Far Side and Hops on a frozen December morn.

The Thang

Jog to soccer fields, avoiding the frozen puddles that were perfectly placed to potentially topple an unsuspecting Pax.

COP

SSH x 30

Squat x 25

Merkin x 20

“Rock” Climber x 25 (Far Side unknowingly coined a new term for mountain climbers befitting of the locale)

IP x 20

LBC x 20

Single file run led by Ocho Cinco around perimeter of soccer fields; alternating Karaoke, Shuffles, Backward and regular runs to end zone of soccer field

Suicide Merkin Ladder:

25 yd run, 5 merkins, back to start

50 yd run, 10 merkins. back to start

75 yd run, 15 merkins, back to start

100 yd run, 20 merkins, back to start; plank when finished

Suicide Squat Ladder, same deal as above

25 yard run, 5 burpeees; repeat 4x, run 100 yds back to start; plank when finished

Bear crawl 50 yds, jog remaining 50 yds,  100 yard backward run to start; plank when finished

1/2 mile Eastward jog to NorthFace led by our regular 2.0’s – Sickle, Shuffle and Supersonic

We Three Kings:

3 man teams

#1 at top of North Face – diamond merkins

#2 scales NorthFace

#3 jump lunges while holding rock shoulder level or higher

Rotate stations 3 times

Jog to field in front of The Rock

Partner Up – Wheelbarrow 40 yds,  flapjack and repeat

Under the Bridge: partner 1 in plank while partner 2 jumps over legs & then goes under the plank 10x, flapjack

Leap frog 40 yds with partner, Crab walk 40 yds

‘Tis the Season –> MOM

CCV’s x 12 left side; x 12 right side

Dolly x 12

Bicycle x 12

LBC x 12

Mason twist x 12

Jog back to lot

COT

Moleskin:

Hats off to Chelms, Cadillac and other distinguished guests for joining us in the Southlands this morning.  Far Side gave thanks to Dolphin for pulling a 70 lb boulder out of the creekbed for We Three Kings.  T-claps for the 2.0’s – Shuffle, Supersonic & Sickle for some hard work and making us old guys feel even older.  Should have known it would be a bad idea to have Ocho Cinco lead a half-speed run around the fields before suicides – Obviously the term “half speed” is relative.

YHC is happy to report that despite the freezing launch-time temp – very few Bolshoi sightings amidst the pax.  We Three Kings got off to an iffy start as YHC was less than clear with the directives, but ultimately it was a good dose of pain for the pax.  Always satisfying to hear the reactions to NorthFace when a member of the pax scales it for the first time.  Thought one of CMPD’s finest had pulled one of the pax over in the parking lot, but glad to learn it was not one of F3 Nation.

Bullseye (FNG) who was visiting from Minnesota could be heard laughing at the pax complaining of the pre-launch cold.

“Magi from the east came to Jerusalem and asked, ‘Where is the one who has been born king of the Jews?  We saw His star in the east and have come to worship Him…..On coming to the house, they saw the child with his mother Mary, and they bowed down and worshiped Him.”  Matthew 2: 1b, 2, 11a

Announcements:

The Matrix launches at 6:30am on Monday (Christmas Eve), 1 hour later than normal – QIC: Short Sale

No workouts in Charlotte South on Christmas Day; Normal schedule resumes on Wednesday, 12/26

 

 

 

 

Tis the Season to be Mary…..

The shovel flag was firmly planted, and 22 hearty souls launched into the South Charlotte gloom under the watchful eye of The Rock.

The Thang:

1/2ish mile jog to soccer fields with a lap around the complex

COP:

Ray Charles – QIC

SSH x 26 (tribute to the 26 departed souls in Newtown, CT)

Seal jacks x 26

Imperial walker x 26

Prison squats x 26

Cones Partner Up:

Far cone:

Jog down

Plank & Merkins x 10; switch

Back pedal run

Plank & Merkins x 10; switch

Karaoke right

Plank & Merkins x 10; switch

Karaoke left

Plank & Merkins x 5; switch

Close cone:

Army crawl

Plank & Merkins x 5; switch

Forward roll jump ups

Plank  & Merkins x 5; switch

Leap frog

Plank & Merkins x 5; switch

Partner rescue carry

Plank & Merkins x 5; switch

Windmill x 26

Scissors down x 26

Hops – QIC

1/4 mile Indian Run through parking lot towards North Face

Lunge walk

Modified Jacob’s Ladder on North Face (NF)

1 Burpee at bottom of NF, 6 LBCs at top

2 Burpees at bottom of NF, 6 LBCs at top

3 Burpees at bottom of NF, 6 LBCs at top….and so on up to 6 Burpees at bottom

Plankorama at top

Jog to field

Circle up for “Tis the Season to be Mary”

Prairie Fire Mary x 30; switch with partner

CCV’s x 13 Left, 13 Right

Dolly x 26

Flutter x 13

Bicycle x 13

Peter Parker x 13

Parker Peter x 13

Jog to parking lot

Stretchorama

COT

 

MOLESKIN

Ray Charles with his first official stint as QIC showed he was, in fact, overdue to lead the Pax.  Strong work brother.  Plank & merkin ad nauseum had the Pax O2 deprived and commenting unsavory things.

Great to have 3 more FNGs – F3 Nation continues to grow!

Special shout out to Sickle and Supersonic.  The 2.0’s led the field in the Karaoke and some other parts of the run/plank&merkin.  Nice work young men!

I think it was a Bolshoi-less showing from the Pax on a sub 40 degree day – so thankful for that.

YHC was less than pleased when my Co-QIC Ray Charles crop-dusted me and then some during the Prairie Fire Mary.  That’s just wrong in so many ways brother.  Paybacks are especially painful.

Great work this morning guys.

 

Announcements:

F3 Christmas Convergence on Saturday, December 22nd at Isotope (Charlotte North) – Bailey Road Park, 11536 Bailey Road, Cornelius, NC 28031. – 7:00 a.m.

Cantina 1511 at Stonecrest – 5:00pm tonight for Charlotte South Christmas holiday gathering.

 

 

 

 

 

The Rock – Assault on the Foothill

13 Pax and 3 2.0’s attacked The Rock this morning on a chilly Saturday.

The Thang:

Jog 1/4 mile down dead end cemetery service lane. 180 degree turn – 1/4 mile back to baseball field

COP:

SSH’s x 25

Imperial Walkers x 25

Merkins x 15

Mountain Climbers x 15

Pick up a good size rock and jog with rock in right hand over head, then overhead in left

To playground:

20 feet in swing – pull knees to chest (need a name for this exercise!) x 3

25 LBCs x3

Pick rock back up

Jog to sand volleyball pit with rock overhead

Bear Crawl (clawless bear a good idea from TR in the sandpit) length of volleyball court

Crab Walk (clawless crab a good idea, too) length of volleyball court

Jog to pavilion with rock overhead

People’s Chair: holding rock straight out, overhead press with rock x 15, hold rock out with right arm, hold rock out with left arm

Man Makers with rock x 10 with Right Arm

Man Makers with rock x 10 with Left Arm

Mason Twist with rock x 20

Jog to the Foothill (aka steep hill entrance #4 to Calvary Church)

Run Hill @ 50%, jog down

Backwards run hill, jog down

Karaoke hill (left), jog down

Karaoke hill (right), jog down

Run hill @ 50%, jog down

Run hill @ 75%, jog down

Run hill @ 100%, jog down

Repeat 50/75/100% set x 2

Run hill @ 100%, mosey down

Run hill @ 100%, mosey down

Run hill @ 100%, mosey down, sprint to tree (100 yards total)

Backwards run hill @ 50%, jog down

Backwards run hill @ 85%, jog down

Backwards run hill @ 85%, jog down

Karaoke hill (1/2 left, 1/2 right), jog down.  Repeat x 2

Super set, as fast as possible:

Run hill @ 50%, run down

Run hill @ 75%, run down

Run hill @ 100%, grab knees, puke gravy

Little baby jog back for 3 MOM

One legged dolly (hold left, move right) x 10

Flapjack x 10

Hold ’em 6″

One legged flutter (hold left, move right) x 10

Flapjack x 10

Hold ’em 6″

COT

MoleSkin:

Philosophical discussion of Mosey between The Shore and TR this morning.  The Shore understands it to be walking, whereas TR understands it to be a little baby jog.  The F3 Lexicon is silent on the issue so in the spirit of the Starfish, we decided it would be “not running”.

Three 2.#s joined the Pax this morning.  Sickle (Ice Hole’s 2.#, Buzz Kill (The Shore 2.0) and Sandbar (The Shore 2.1).  Whether they wanted to tag along with their respective Pops or were sentenced to F3/Juvie is unknown….however, Buzz Kill and Sandbar will be joining the Shore and perhaps? the rest of his family for the Spartan Sprint in the Spring.  They hung tough, but alas, the young ‘uns succumbed to TR’s never-ending hill sprints.  TR thought of dialing it back for the Juvies but did what #TheWorldsToughestPediatrician would do: took it up a notch.  If you wanna be the man….

And I hope other Pax across F3 Nation read this because YHC is fairly certain there was a Titan sighting jogging on Rea Road with what appeared to be a poodle.

Language Barrier:  When told by Hops to grab a “smallish stone” – Wanker and Haggis (England and Scotland, respectively) grab stones as big as their heads.  Regrettable choice for man maker merkins.  Maybe you guys could go in together and purchase Rosetta Stone?

Ray Charles looking freakish in the UA shirt and camo pants.  #toughhombre

Has Stage Coach or Short Sale missed a post since starting? #morecowbell

And further – Stage Coach was faster on the hill sprints than YHC is on a straightaway.  #DieselSmoke

One final note — most of the Moleskin content provided by TR with a few small additives from YHC (Hops).

Great work fellas.  Proud to help lead a great group of guys this morning.  Aye!

 

 

 

Over Boulders on your Brothers’ Shoulders at The Rock

The Shovel Flag was planted and 25 of the faithful attacked The Rock together.

The THANG:

COP

SSHs x 25

Imperial Walkers x 25

1-Legged Merkins – 10x Left, 10x Right

1-Legged Burpees – 10x Left, 10x Right

Jog to picnic tables

Dips x 75 (25×3), LBCs x 75 (25×3)

Lunges

Jog to soccer fields

Merkin-Mtn Climber Clusters:   10 merkins/10 MCs; 10 diamonds/10 MCs; 10 wide arm/10 MCs; 10 stagger-arm right merkins/10 MCs; 10 stagger-arm left/10 MCs

Plankorama led by Dredd for a few minutes

Partner up for Prairie Fire Mary (aka Leg throws) x 30

CCVs – 10x Right, 10x Right

5 minutes of Mary: Dolly x 20, Low Flutter x 20, Rosalita x 20, High Flutter x 20, Superman

Forward Lunges

Backward Lunges

Gorilla Walk

Broad Jump Burpees

Jog to Kitty Litter

Bear Crawl

Crab Walk

Wheelbarrow

The Plow

The Rocks: Up and Over (Boulders is what they are!)

Jog to NorthFace

Partner Carry Up x 3

Jog to COT

 

The MOLESKIN:

25 Pax strong this morning at the Rock.  The Rock has become a Boulder.  But nothing the Pax can’t overcome!  Much thanks to OBT and Dredd for the fellowship.  Dredd with the constant chatter but awesome leadership.  Does OBT ever get a word in when those two are together?  And thanks to OBT for taking us out with a strong prayer.

2 FNGs today at the Rock: Haggis – Scottish. Boxer. Stone Mason.  Need we say more?  And Tater – Clemson, Dental Implant Salesman — more to be said when you return!  Great to have you both with us and look forward to seeing you again soon.

The Shore introduced the Boulders to the Rock, which turned just 2 months old today – Aye!  Much more to be accomplished at the Rock.

Heard some bellyaching at the beginning with 1-legged merkins and burpees not being easy enough for warmup.  “Sounds to me like you’re daunted! Are you men or amoebas?” (Name that movie.)

Scaling NorthFace with 180+ lbs. on your back is no small task.  Nice work men.  More of that to come.

See you soon on another gloomy morning!

 

 

Playing in Traffic

The shovel flag was planted and 10 Pax ventured into the chilly gloom with the sun just beginning to rise over The Rock.

The Thang:

Run to Rea Rd and up the hill entrance 3x

Run to baseball field

SSH’s x 25

Imperial Walkers x 25

Mountain Climbers x 25

Partner Merkins x 20

Leap frog partner – 50 yds

Partner carry – 25 yds – switch & repeat

Partner planks/decline Merkins x 15 (2 sets)

Partner planks/LBC’s x 15 (2 sets)

Wheelbarrow – 25 yds – switch & repeat

Rock twists x 20 each side

Flutter kick x 20

Overhead Rock press x 20

Prairie Fire Mary x 30

CCVs x 10, flapjack & repeat

Indian Run 1/2 mile down Rea Rd

COP Tabatta’s:

20 secs on/10 secs off:

Merkins, high knees, mountain climbers, squats (2 sets)

Indian Run 1/2 mile up Rea Rd, including lunges and backward lunges

COP Tabatta’s:

20 secs on/10 secs off:

Burpees, LBCs, squats, Burpees

Run 1/4 mile to parking lot

COP

 

Moleskin:

DK and Run Stopper (still dealing with plantar fascitiss) go 2 hours after an early one hour pre-Rock workout led by Tiger Rag – strong men!

Thought we might lose a man or two as a duly-smoked Pax had to maneuver crossing Rea Road 4x with Saturday Soccer mom’s flying up & down in their Dredd-like mini-vans.

We’ll do it again next Saturday….come join us for a trek sure to include North Face!

 

 

Go North in the South

21 Pax scaled The Rock – a record turnout; and the men were not disappointed.

The Thang:

Run to soccer fields

SSH’s x 20

Imperial Walkers x 20

Merkins x 20

LBCs x 25

Dollys x 20

Suicides x 5 on the soccer field; plank while partner does suicides

Fireman’s carry

Partner drag

Partner Merkins x 20; Plank & Repeat

Run to sand volleyball courts

Suicides, partner planks

Crab walks forward, partner planks

Bear crawl, partner planks

Crab walks backward, partner planks

Bear crawl backwards (thank you very little Tiger Rag), partner planks

Lunges, Bunny-hops, High Knees, Lunges, etc. — 1/4 mile to North Face

North Face runs x 3, SSH’s at the bottom, 5 burpees at top

Run to parking lot

COP – Parker Peter’s, Peter Parker’s, Rockhoppers while one guy runs around the circle

Mary Session:

Prairie Fire Mary w/partner x 30

Bicycle x 15

Rosalitas x 15

Cumberland County Viaducts x 20 (10 each side)

COT, Namearama, etc., etc.

Naked Man Moleskin:

Record-setting day at The Rock with 21 Pax posting. Aye!  3 FNG’s added to the Southland’s every growing army.  T-claps to Donkey Kong, Tiger Rag and Run Stopper for posting after a 1-hour Beast training beatdown session at 6am this morning.  Nice work fellas!

Mall Cop was scorching the Pax on the Suicides on the soccer fields — my man has come a long way since joining F3 Nation!  FNG Blitzen was treating NorthFace like he owned the thing – strong work!

All the guys did great work.  See you soon in the gloom sports fans.