72 men gathered at South Charlotte Middle School for a July 4th Area 51 convergence.
Three Qs were on point, with PAX rotating at 7:20 and 7:40.
Joker’s Q:
Paddy Cake Merkins
Partner Leg Press
Partner Curls
Partner Decline Merkins
Partner Rows
Partner Squats
Partner Incline Merkins
Partner Dips
Partner Carolina Dry Docks
For groups #2 and #3, certain items above were dropped and replaced with lunge walks and bear crawls.
Runnstopper’s Q:
Jog perimeter of track, jump fence
Line up along sideline- plank, butts high – marine crawl through tunnel.
Partner up.
Partner 1 carry partner 2 across width of football field. Flapjack
Partner 1 hold hands straight out- partner 2 high alternating knees to touch partner 1 hands x13
Flapjack
Partner 1 wheel barrow partner 2 hold legs
Flapjack
1 minute squat hold.
Jog to pavilion people’s chair – alternating legs up while holding arms above head
2nd group
Jog straight to track
Line up along sideline- plank, butts high – marine crawl through tunnel.
Partner up.
Partner 1 carry partner 2 across width of football field
Flapjack
Parter 1 carry partner 2 across width of football field
Flapjack
Partner 1 sprint width of football field, 13 burpees return to partner 2 whom is doing mirkens.
Flapjack
Partner 1 sprint width of football field, 13 burpees return to partner 2 whom is doing LBCs
Flapjack
Partner 1 sprint width of football field, 13 burpees return to partner 2 whom is doing Carolina dry docks
Flapjack
Jog to pavilion people’s chair – alternating legs up while holding arms above head
3rd group
Jog straight thru woods to playground.
1st set
Pull-ups x13
Mirkens x13
Mountain climbers x13
Hold plank until all finished
2nd set
Jump up (knee up alternation knee,optional) x13
Decline Mirken x13
Dips x13
3rd set
Pull-ups x13
Burpees x13
Jumping squats x13
Jog back through the woods to pavilion people’s chair – alternating legs up while holding arms above head.
Busch’s Q:
Circle of Pain Back Rows- 20 – flapjack
20 Mountain Climbers to 5 Merkins – repeat for 1 minute
Fence Dips – 25
20 yard Dragon Walks
Partnerheld/Wheelbarrow Decline Merkins 25 – flapjack
Sprint 200 yards
Speed Skater Single Leg Squats – 20 each leg
Plank
Circle of Pain Back Rows- 20 – flapjack
Fence/Handstand Merkins – 20
Lemon Squeezer Abs
Sprint 200 yards
Circle of Pain Back Rows – 20 – flapjack
Merkins – 20
Naked moleskin:
10 men gathered in the rice paddies of Area 51 to start their week the right way.
The Thang
IW X 15
Squats X 15
SSH X 15
Incline Merkin X 10
Pull Ups X 10; Dips X 25
Squats X 20; Pull Ups X 10; Dips X 25
Squats X 20; Pull Ups X 10; Dips X 25
Plank
Warm Up lap
Joker pulls calf muscle
Tiger Rag takes over the Q
1/4 mile run with pain station along the way X 3 times
Various stop-motion exercises, including merkins, lunge walk and 6 minutes of Mary
Moleskin
-As we all know [or at least we do now], Zip-A-Dee is a big Britney Spears fan. Today, during pull ups, YHC noticed that Zip’s shirt was barely under his chest line when he was at full extension. Zip was proud to show-off “midriff muscle control” that would have made him a perfect back-up dancer in his favorite artist’s most famous music video. We only tease because we love, Zip.
-Turkey Leg and Dolphin were supposed to meet this morning at 0500 to do a three mile run to The Matrix. Only problem was that Dolphin didn’t show up. So Mall Cop… you are off the hook… fartsacking in Charlotte South is no longer called “Mall Copping”… but rather, “he Dolphined.”
-Thanks for taking the reins Tiger Rag once my leg gave out on me. The alternative would have been 25 minutes of upper body exercices. Speaking of Tiger Rag… he must have come across some sort of “Stop Motion” article recently, in between the time he spends reading Popular Mechanics and Engineering Magazine.
A brave storm-worthy 20 PAX showed up to McKee Rd elementary for “Monday Matrix Monsoon.”
The Thang:
Warmup
-Mosey Jog around the field
-SSH, Imperial Walker, Slow Squats, Merkins, Wide Arm Merkins, Burpees
Mosey around the school
-People’s Chair x 4
-Decline Merkins x (20, 15, 10, 5)
Mosey to the field
-Buddy Starfish Run in the Monsoon
-Partner planks while other partner runs to light pole (flapjack x 5)
Mosey to the track
-3 laps jog the short, sprint the long
Mosey to the wall
-People’s chair + balls to the wall x 2
Mary
(Low flutter, Dolly, Superman Flutter
Moleskin (soaked)
-What started as a light drizzle turned into a downpour at McKee Rd Elementary. The PAX rallied in the monsoon to crank out a solid Monday workout.
-Other Highlights: Lots of rain, lots of running, FNG Road Rash nearly getting some road rash jumping off a curb
7 brave early risers gathered this morning for Fast Twitch – to be put to the test while enjoying one of the few pre-dawn days we have left before the sweltering summer heat set in next month.
The Thang:
Warm-up and COP:
The Pacesetter:
Mosey to baseball bleachers for…
The Ramp-Down Circuit:
Sprint back to parking lot for COT
Moleskin:
Just to ensure the PAX were all awake before the pacesetter, they were treated to skip counting by the rookie Q who apparently needs a refresher in counting from his preschooler. Once sufficiently disoriented, all the PAX got an opportunity to set their baseline 1-miler pace:
Joker doesn’t just get a * for being the fastest, but also a note for the record books that there was some irregularity in the timing – something about his watch not accounting for him running in the outside lanes so he needed an “adjustment?” to the time – then he apparently forgot about his burpees till the end.
Anyway, great effort by all today. One FNG this morning and luckily for him he howls from South Dakota enabling him to snatch a proud “Badlands” handle. Terrific work by all!
42 men gathered today at The Matrix, in recognition of Memorial Day.
Kept it simple, no frills required:
Fast-paced trail run
Squats / Merkins / LBC X 17 each
Playground, for two cycles of:
-squats X20
-dipsX20
-decline merkins X20
-pull ups X10
800 Meter Race
Little bit of Mary, with some merkins and squats to wash things down
Rock races
-50 yards out [with rock]; 30 merkins; 50 yards back
-50 yards out [with rock]; 20 squats; 50 yards back
-50 yards out [with rock]; 20 curls with rock; 50 yards back
Close out with merkins and Carolina Dry Docks
Moleskin
-Not much chatter today, as we were moving at a pretty fast clip. Except for a few “three counts” the heart rate was running pretty high.
-On the trail run Your Humble Correspondent could hear someone close on my six. As I sped up, he sped up; as I hit a full sprint, he hit a full sprint. At the end I turned around and realized it was someone’s 2.0. The best part was when he looked me in the eyes and said, “We lost ’em.” Not as in, “I’m worried about my Dad back in the woods”… but more like… “we smoked ’em all”. Whoever he is, I like the kid.
-O’Tannenbaum did a very graceful tumble when he tripped over the log at the entrance/exit to our trail run. We may incorporate that into the workout next time.
34 men started the day with a 45-minute punch to the gut… and it was great.
Today was old school. We ran to the track; we worked out hard; we ran to the COT. In summary:
Moleskin
ANNOUNCEMENTS
30 men posted at The Matrix for Psycho T’s first QIC experience.
The Thang
SSH X 20
IW X 20
Combo platter – Merkins; Peter Parker; Parker Peter; Mountain Climbers
Prisoner Squats… with S-L-O-W count for maximum impact on the quads
10 burpees on your own
Find a spot on the all for Peoples Chair, with 30 shoulder presses
Back to the field for some cone drills
– Bear crawl
-Lunge walk
-Crab walk
-Broad jump [or Bunny Hop]
-Partner wheelbarrow
To the playground, for three cycles of:
-10 pull ups; 20 step ups; 20 dips
-Run to track and back
Back to the field for shuttle runds done on two man teams
-Sprint out and back [100 yards] while partner does merkins; flapjack
-Sprint out and back while partner does wide arm merkins; flapjack
-Sprint out and back while partner does stagered merkins; flapjack
-Spring out and back while partner does diamond merkins; flapjack
Close with 5 minutes of Mary, including lots of Superman and modified Superman stuff
Moleskin
-So, Psycho T starts us off with a verbal disclaimer. Something like, “If I break you, remember, I’m not a professional trainer.” Then a quick ball-of-man prayer… good way to get started… then we were off to the races.
-Good first-time Q by Psycho T. Plenty of cardio and strength work today. Heart rate was high for 45 minutes.
-Random observations:
20 men / young men gathered in the swamp lands of Area 51 for a beat down at The Matrix.
The Thang
Warm up jog
COP – SSH/Squats/Merkins/Imperial Walkers/Merkins
Mosey
Partner Up:
-Partner #1 = In Outs
-Partner # 2 = Sprint down, lunge walks back
Flip and Repeat
-Partner #1 = In Outs
– Partner #2 – Sprint down, bear crawl back
Flip and repeat
Mac Tar Jai [sp?]
Russian Twists
Repeat
Mosey
Cycle through twice:
Dips X 30
Carolina Dry Docks X 30
Broad Jump in parking lot
3 Cycles at the Playground
-15 decline merkins
-30 squats
-10 pull ups
Mosey to parking lot
Partner up
400 Meter run combined with 100 merkins
400 Meter run combined with 75 squats
Moleskin
-Wet and wild this morning for sure. Strong work by Mic Check on his first Q today.
-Today could have been a first for F3 Nation. A young man [14 or 15 years old] was brought to the workout by his mother, and she waited in the car for him. That my friends is dedication. #NextGeneration.
24 men gathered in the gloom for a tax-day downpainment.
The Thang
Jog around school
SSHX25
MerkinsX10
SquatsX40
MerkinsX10
SquatsX40
Run around school
Playground
– Pull UpsX10
-MerkinsX20
-DipsX25
Rinse and repeat playground stations for three cycles
People’s Chair
Lunge Walk
SquatsX40
Lunge Walk
300 Meter Race with 25 merkins at halfway point
300 Meter Race with 25 CDD at halfway point
3 minutes of Mary
Finish with merkins
Moleskin
YHC butchered the counting today… counting by two’s, ascending/descending counts, etc. In honor of April 15, we started the workout with “10-40s”, alternating between merkins and squats. The PAX must have filed their taxes early, because nobody got the joke.
Strong showing today by great crew of men.
Run to track [ On 2nd lap, 5 burpees on each corner]
Circle Up
2. Side Straddle Hop
3. Imperial Walker
4. Merkins
5. Track run, 5 burpees on each corner.
6. Squat-apalooza
1. Slow squats x 20
2. Deep squat hold
3. Speed squat x 20 (5 sets)
Head to Wall
1. Wall sit. 1:30
2. Merkins x 20
3. Wall sit 1:00
4. mercins x 20
5. Wall sit 0:45
6. Balls to wall 0:30
Run to playground
1. Pull-Ups x 10
2. Bench Dips x 30
3. Pointer Dog Extensions x 10 (each side)
(Repeat for 2 sets)
Circle Up
1. Mason Twist x 20
2. Leg drop x 12
3. Dolly x 15
4. Rosalita x 15
5. LBC x 25
6. 10 Burpees