Ten men gathered at McAlpine Elementary School for the Charlotte South mud run qualifier.
The Thang
-Run 1/3 mile to start race
-Do “the loop” ten times, including the following:
Run a quarter mile [approx], then ten burpees; run a quarter mile [approx], then move through three obstacles — 1) walk the plank down handrails, 2) climb over the four “legs” of the spider playground apparatus, and 3) do five pull ups. Rinse/wash/repeat a total of ten times. As a counting mechanism, performed 1 merkin at the end of the first loop, 2 at the end of the second loop… up to ten at the completion of the final loop.
Total distance convered was 5.05 miles. Performed 100 burpees [at least], 50 pull ups and 55 merkins. For any obstacles that could not be completed, a ten burpee penalty was assessed.
Moleskin
YHC takes credit for a bland course that lacked in creativity, but delivered in terms of O2 deprivation. The half mile “loop” included a hill that delivered its justice in a slow, painful dose.
In the pre-race gloom YHC explained the course as a “loop”, which thoroughly confused the PAX as it was really an out-and-back course that we did ten times. #misdirection. The mail box was our mid-way point, and a reminder that it was time for more burpees.
Mall Cop enjoyed a holiday work party on Friday night, only the pay the price on Saturday morning. No merlot was spilled, but YHC achieved a “contact buzz” simply by smelling the vapors emitting from Mall Cop’s pores.
Rumor has it that a ten-point spotted the men in the gloom and ran for cover.
17 men gathered in the Area 51 gloom.
The Thang
Run to lower field
– Side straddle hop
– Imperial walker
Run a lap around lower field
– Squats
– LBCs
Run lap
– Shoulder warmup
– Merkin/overhead press 1-10
Run lap
– TR thrust
– Jump lunge
Run lap
– TR thrust
– Scissor crunch
Run lap
– Merkin/overhead press 10-1
Field work
-Back peddle/high knees
-Karaoke down and back
-Bear crawl/frog jump
-Walking lunge
Run to upper playground
-10 pull-ups
-20 incline merkins
-30 dips
-30 jump squats
-400 M run
-10 pull-ups
-20 incline merkins
-30 dips
-30 jump squats
Run to wall
-1:30 on the wall
-20 decline merkins
-Set *3
Run around track
Ab work
Cross over
Dolly
Scissor
LBC
19 men gathered in the Area 51 gloom.
The Thang – McGee
20xSSH
10xMerkin
10xImperial Walker
10xMountain Climber
10xDiamond
5 Burpees
10xSquat
10xBaryshnikov
10xa few other things
Century Club:
Four light posts and 25 each stop
First – Merkins, Mountain Clumbers, Squats, Burpees
Second – Jumping squats, Jackknifes, forgotten, Spartan Burpees
Third – can’t remember anything but the Burpees. Too. Much. Pain.
The Thang – Countertop
Peoples Chair
Balls to the wall
Peoples Chair
Balls to the Wall
Track:
Front Playground:
Partner Carry
Run
Crab crawl downhill – Trail Run – Bear Crawl uphill
Run
Back Playground:
Partner Carry
run
Track
High Crawl across center of track
Mary at track
LBC x15
Bicycles x15
Back-scratchers x 15
Side-crunches (x10 each side)
Leg-lowers x 15
Dolly x15
Moleskin
Dora 2.0 cruised through without a problem. He needs to bring a ruck next time.
McGee put the official stamp of Leatherneck approval on Counter Top’s half – pain like a mudrun, for sure.
14 men gathered in the South Charlotte gloom on Monday morning for the official launch of The Matrix.
The Thang
Run around school
Imperial Walker X 32
SSH X 32
Squats X 32
Incline merkin X 24
100M run
Decline merkin X 24
100M run
Dips X 30 / Squats X 30
200M run
Squats X 30 Dips X 30
100M backpedal run
Pull Ups X 10 / Dips X 20 – 3 sets of each
100M backpedal run
Something X 30 [I can’t remember what… PAX, anyone remember?]
100M karaoke
Plank
Run around school
People’s Chair
Lung walk X 25 yards / 20 merkins / lunge walk X 25 yards
3 minutes of Mary [Dolly / Flutter/ LBC]
Merkins X 20
LBC X 30
Moleskin
-Belated shout out to Dora for the use of the digital weinke on Saturday during his time as the QIC. We would expect nothing less from our Regional IT Q.
-Hops was looking quite grizzly this morning with all the facial hair… not just a stache, but a full on beard… very cropped and professional looking of course.
-Mall Cop had the look of man whose team just jumped two spots in the BCS rankings.
-Triple claps for Young Love… making his third straight post at McKee Road Elementary
28 men posted for an Area 51 painfest.
The Thang [early crew]
Jog to track for 1 lap
SSH x 25
Imperial Walker x 20
Mountain Climber x 20
6 man Indian run with dumbbell around soccer field to back parking lot
4 corners – round 1: 1 leg burpee (R), karaoke to 2nd station, 1 leg burpee (L), backpedal to 3rd station, 1 leg burpee (R), karaoke to 4th station, 1 leg burpee (L), backpedal back to 1st station
Round 2: 10 regular merkins, lunge walk to 2nd station, 10 diamond merkins, backward lunge walk to 3rd station, 10 staggers arm merkins (R), lunge walk to 4th station, 10 stagger arm merkins (L), backward lunge walk back to 1st station
Mosey to upper parking lot
Circle of 6: 30 seconds each station – lbc, merkins, bicycle, KB squats, merkins walk, mtn climbers
2 laps around track – 1 lap jog, 1 lap sprint straights and jog turns
Plank work
People’s chair x 60 sec
Merkins x 20
People’s chair x 90sec
6 min of Mary
The Thang [7AM crew]
COP x20 in cadence (ssh/iw/merk/lbc/pparker)
Indian Run w/a 5 Merkin Chaser around the entire field 2x
Visit rick pile, Get a rock buddy, mosey to nearest soccer pitch
Upper Rock Ciabatta — 20 seconds of work, 10 seconds of rest, 8 sets, AMRAP
◦ Pass rock to your brother, 8x curls
◦ 8x merkins (vary: normal/diamond/wide/stagger on your rock)
◦ Pass rock to your brother, 8x shoulder press
◦ 4x no-rock CDD
◦ Mosey to rock pile, put rock to bed
Jog to field
Squats X 30
Jog to back of school
Squats X 30
Dips X 30 / Peoples Chair – 3 sets of each
Jog to playground
Pull Ups X 10 and Jump Ups X 20 – 3 sets of each
Jog to soccer field
800 Meter Race
Plank
Jog to school
23 merkins
Moleskin
– Strong work by the “early crew” [Short Sale, Header, Stage Coach, Salt Lick, Bratwurst and Countertop], posting for a 6AM workout prior to soccer games, etc. – Triple claps for Countertop doing a double down, posting for both the 6AM and 7AM workouts
– The “merkin chasers” during the Indian Run proved to be confusing at 715am. Some pax tried doing them IN FRONT of the line. And an Indian run with 26 guys in one line is an Indian MARATHON. Next time, two lines.
– Upper Body Rock Ciabatta brought out the best from the Pax, including a signature McGee ‘Unsavory’ call
– Passing your rock to your brother keeps a pax honest about how hard he plans to work out that day, doesn’t it?
– LOTS of mid-exercise illicit black market rock-swapping happening mid-Ciabatta
– The ungloved pax learned just how cold granite can get this morning. Expect to see a run on handwear at your local hardware store this afternoon
-Strong showing from McGee and Lobster Roll in the 800 Meter Race [which is actually about 950 Meters]
-Cowboy was catching a lot of grief this morning – as usual – when he barked out, “I can just stay home and get this treatment from my wife”
-APK wore a hideous shirt today — he claims it is “wind proof”… just sayin
Aye, 3 pax gathered in the post gloom on Monday morning to enjoy the trails of Col. Francis Beatty Park in Charlotte South.
Thang:
6 mile loop at Beatty Park and mixed in some “pain stations” every 2 miles. The warmer temps were a nice break from the cold and plenty of sweat was left on the trails.Mosey from cars to trail
Run 2 miles : 20 walking lunges
Run 2 miles: 15 incline merkins on downed tree
Run 2 miles: 10 spartan burpees
Mosey back to carsMoleskin:
T claps to turkey leg for double posting today. He hit Area 51 for boot camp and then came out to Beatty. Also, Santini made the trek to Beatty Park all the way from Fort Mill. Although our group was small, we represented F3 well. A fisherman in the parking lot remarked that we looked like we were “killing the woods”. Trail running seems to be a natural fit for F3 Nation! Great job guys.
20 men posted in the Area 51 gloom for the soft launch of a – yet to be named – Monday morning Charlotte South workout at Mckee Road Elementary School.
The Thang
1/4 mile run
SSH X 30
Imperial Walker X 30
1/4 mile run
Merkins X 40
Squat X 30
Carolina Dry Dock X 20
1/4 mile run
Plan-o-rama
Incline merkins X 20
People’s Chair / Two Minutes of Jack
Decline merkins X 20
Lunge walk
Playground for 10 pull ups; 20 dips; 30 squats – three sets of each
Relay races [4 teams of 5; 60 yard dash] X 2
Merkins X 20
Moleskin
– Strong turnout for a soft launch. Monday Nov 19 is official launch… workout name TBD. Format will be traditional boot camp, with some surprises from time to time to keep things interesting. 5:30AM – 6:15AM Monday mornings at McKee Road.
– Interesting dance moves by Donkey Kong in the gloom, with West Side Story as his inspiration. One of those – you had to see it to believe it things. Don’t quit your day job DK.
– Relay races were a show. Quarter Pounder showed his deceptive speed, just gliding along with his 6’5″ frame. Ocho Cinco has the fastest feet in Charlotte South, but others showed some wheels as well… Runstopper, McGee and our FNG from Rockingham [nickname = Dirt Track].
23 men gathered in the Area 51 gloom for the typical Saturday morning fun.
The Thang
McGee QIC
Burpee Warmup
10xSSH / 1 Burpee
10xSSH / 2 Burpees
10xSSH / 3 Burpees
10xMountain Climber / 4 Burpees
10xPeterParker / 5 Burpees
10xImperial Walker / 6 Burpees
10xLBC / 7 Burpees
10xSquat / 8 Burpees
10xMerkin / 9 Burpees
800 Meter Run / 10 Burpees
1 Minute People’s Chair / 10 Burpees
15 Burpees / 50 Merkins / 20 Pullups
1 Minute People’s Chair / 10 Burpees
Partner Carry / 10 Burpees
Partner Drag
Joker QIC
100 yard run at 50% then plank
100 yard run at 75% then plank
100 yard run at 100% then plank
100 yard run at 75% then plank
“The Tickler”
-Squat with rock in hands X 40
-Curl with rock in hands X 40
-Shoulder press with rock in hands X 20
3 minutes of Mary
Bear crawl X 2
Lunge walk X 2 [with 20 merkins at turnaround and 20 merkins at finish]
1/4 mile run with sprint to finish
20 merkins in COT
Moleskin
McGee fit 105 burpees into his 30 minutes at the helm. Ocho Cinco noted after the second burpee call that burpees early in the workout aren’t so bad. He did not double down on that comment later in the workout.
TClaps to Donkey Kong for powering through a tweaked back.
Pretty Boy Quarterback assured McGee that he would be at the workout on Saturday. Pretty Boy Quarterback followed through on his promise. He arrived during the Circle of Trust, which is a record for LIFO behavior in F3 Nation, surpassing Bootlegger’s 45 minute late arrival. Upon PBQB’s arrival, Joker asked him to rep out ten merkins, so as to allow for inclusion in the headcount. PBQB complied, with good form no less.
TCalps to Hokie Stone’s velvet sweatpants… a very strong fashion statement, that elicited — deservedly so — a fair amount of ridicule. Don’t let the haters get you down Hokie Stone… wear those velvet pants with pride. Just don’t wear a matching top.
26 men gathered in the Area 51 gloom.
The Thang
Veteran Workout [led by Far Side and Countertop]
Rookie Workout [led by Joker]
Moleskin
Five souls posted for an early dose of pain at 0630, then joined 17 others [at 0700] and the shovel flag for our regularly-scheduled programming.
————–Tiger Rag “Half”—————–
The early crew took turns wrestling the Python (YHC’s shiny new 2″ diameter x 50 ft rope) with various battle rope exercises:
The rest of the pax rotated through merkins, mountain climbers and flutter kicks until pax on rope completed reps. At completion of interval go to track for:
Time’s up, mosey to join 0700 pax.
Warm Up
SSH x 30
Mountain Climbers x 25
Imperial Walkers x 20 or so
Squats X 20
The THANG
Tag Team Hairburners: split into four teams of 5 or 6. 1 Pax does hairburner while rest of team does:
3MOM
Hairburner Relays
Plank Bucket Brigade
Pick up 8 to 10 lb weight on your left and pass to pax on right. When all 10 weights make it to end, flapjack and pass the other way.
First Round , regular plank
Second round, elbow plank
Maktar Jdiaye x 10
Tug of War in remembrance of the of Battle of the Network Superstars…but rope too short for 22 pax. Bah!
——————-Joker’s “Half”————————————
800 Meter Race
Plank-o-rama
Lunge walk X 25 yards – 20 merkins – lunge walk X 25 yards
Bear crawl
Crab crawl
LBC X 50
S–L–O–W Merkins X 20
Moleskin