38 SOBs and 2.0s met behind the bulls for a fun filled field day competition. Here’s what we did:
The Thang:
Mosey over to the field behind the bull ring. And circle up
COP: SSH, IW, Merkins X 5, Merkins X 3 (6 year olds and below pile on Dads),
Split into 6 lines behind a set of cones for the relay races.
3 legged race – All Kids and Dad tie legs together (Modify – Dad carry kid)
Potato sack – One kid per line jumping in the sack at once, dad runs sack back
Bear crawl – Each family goes at once. Kids vs Dads
Crab walk – Each family goes at once. Kids vs Dads
Tug of war – kids in lines 1-3 vs kids in lines 4-6
Kids vs. Dad Freeze tag. Kids Won!
Kids vs. Dad Freeze tag with Dodge Balls. Kids Won!
Mosey back to COT.
Moleskin:
It was a great morning for Fe Dads. The weather was beautiful and the kids were ready to play.
The games were fun, but the highlight of the morning was freeze tag. Kids loves going up against their days. It was also great teaming for the PAX because Dads could unfreeze the frozen dads.
I also thought the cooler of water went over well. Water break give the group a chance to pause after an activity, hydrate and start something else.
It was and honor leading the PAX and 2.0s in the late morning Gloom.
Announcements:
F3 Dads shirts are for sale. Message honey bee if interested
Be on the lookout for more details about the F3 Dads community service outing next Saturday at Anne Springs Greenway.
17 SOBs were intrigued by the pictures of tractor tires, weight plates, punching bags and a sledge Hammer piled in the back of my truck and the promise of gear work at Fat Camp. Here’s what we did:
The Thang:
COP: SSH X 15, SSH…I mean IW X 15, Merkins X 15
Count off by six to separate into pain stations. Each PAX will complete each exercise at a pain station before moving on to the next pain station.
Pain Station – Body Weight
• Pull-ups X 10
• Merkins X 30
Pain Station – Sprints
• Sprint down to the entrance and back.
Pain Station – Hair Burners
• Hair Burners down and back X 1
Pain Station – Liftin Heavy Stuff
• Pick up Heavy Bag and carry it 20 yards, Squat X 10 and carry it back
Pain Station – Inch Worms and Overhead Press
• Feet on the Weight Plate and Inch Worms down and Pick up the weight Plate overhead press back
Pain Station – Burnin Rubber
• Beating the tire X 10 Sledge Hammer Swings
• Tire Flips X 10
At 6am, mosey over to the monkey bars for the hanging pull-up challenge
Hang for 60 seconds, do one pull-up; repeat for 10 minutes without getting down. – Scratch that!
Mosey over to the parking lot. Suicides down the parking lot and back.
6MOM – LBCs, Merkins, Dollies, Merkins, Flutters, Merkins
COT
Moleskin:
I pre-tweeted/slacked pics of the gear in my truck and the PAX were interested. The goal was to circle through the pain stations at your own pace (AMRAP). Most guys got 4 laps in before time was called.
There seemed to be an abundance of complaining and whining. I’m gonna take that as a complement. Weight plates are tough. Hairburners are meant to crush you. Inch worms kill the core. You’re welcome.
The hanging pull-up challenge was a complete failure. Or was it??? I’m challenging the men of Fat Camp to add that to the winkie every week. Start with 2 rounds, in a week or 2 add and round and continue to build up. By the end of the year, I’m betting most guys can complete the challenge.
It was great to have Chanel back out in the Gloom. He’s been battling injury and the fartsack for months. Keep posting brother. Modify and needed and don’t let the Fartsack keep you down.
Welcome Spalding! Spalding is a fellow tax bean counter with myself. Great to have you out buddy.
Shout out to Chanel and Pebbles for loaning me some gear.
Announcements:
F3 Dads at Parking Lot behind the bulls at Ballantyne Corporate Park 9am on Saturday.
F3 Dads Community Service Day 6/18
Sign up for Whetstone
24 SOBs, including 1 FNG Smelter, showed up at Bagpipe get their weekly dose of Tuesday pain. Here’s what we did:
The Thang:
Mosey towards Crane Lake and stop of disclaimer and COP along the way: SSH IC X 15, IW IC X 15, Merkins IC X 15
Mosey over to Crane Lake (named by my 2.0 Dash, aka small pond with the bridge).
Starting at the bench run around the pond doing burpees X 5 at every light. Do hill sprints merkins X 5 at the top and merkins X 5 at the bottom to wait for the 6.
Starting at the bench run around the pond doing Bear crawl every other light and do LBCs X 5. Do hill sprints merkins X 5 at the top and merkins X 5 at the bottom to wait for the 6.
Snake Sprints – Sprint down to the end of the parking lot and do 5 merkins (adding 5 merkins after each sprint); Sprint back up the next row and do 10 merkins; Sprint down the next row and do 15 merkins, etc until we reach the end of the parkling lot. Do Burpees to wait for the 6.
Mosey back to launch
COT
Moleskin:
The weather this morning was perfect. If I could place a daily order for temp I’d want this morning on repeat. It was perfect.
Welcome FNG Smelter! Smelter has been a close friend of YHC for many years (really closer to a Brother, my 2.0s call him Uncle Matt) and I’ve tried to EH him for at least 2.5 years and finally got him to post.
We cranked out 100 burpees around Crane Lake this morning. It’s was actually a lot more than I expected since I didn’t count the light poles before my Q. I got a log of positive remarks on the Snake Sprints so the PAX may see that one called again.
Announcements:
Be on the lookout for Whetstone and more community service involvement building the wall at Providence Presbyterian.
F3 Dads starts this Saturday at the bull ring in Ballantyne
Summer’s Eve – Evening run starts this Wednesday at Brazwells at 7 this week. Happy Hour to follow.
Need Bagpipe Q’s
Always an honor to lead the PAX in The Gloom
What: F3 South Charlotte (SOB/Area 51/Indian Land/Union County/Mint Hill) Community Service Project
When: May 14, 2016, All Day (Drop by and volunteer throughout the day as available)
All SOB and Area 51 Saturday workouts will be converging at Providence Presbyterian Church at 7am to serve our community.
Where: Providence Presbyterian
10140 Providence Church Lane
Charlotte, NC 28277
Why: Because it’s time to give back to our Community. The mission of F3 is the plant, grow, and serve small workout groups for the invigoration of male community leadership. We now have an opportunity to have more impact on our Community.
Providence Presbyterian Church Celebrates its 250 year anniversary in 2017. The Church was organized in 1767. The oldest grave is dated 1764. The present sanctuary was built in 1858 making it the oldest frame sanctuary in the country. Behind the church is a cemetery that is surrounded by an old stone wall. That wall has fallen down over the years due to age, weather and people stealing stones from the wall.
OUR MISSION: Help Rebuild the stone wall that surrounds the cemetery. We are all in the best shape of our lives (or well on our way), so let’s put our fitness to good use.
The church will provide lunch for all volunteers. Please bring water to stay hydrated throughout the day.
Note: Haggis has agreed to do 5 burpees for every FNG that posts at the Community Service Project.
Please sign up to participate using the following link: http://www.signupgenius.com/go/20f0a4eaaaf2ba1fc1-f3community
17 men posted at the Maul this morning expecting the usual bootcamp beat down. Most know that I really enjoy Qing run heavy workouts, but today I decided to take a different approach. So sit back, grab a rock and enjoy. Here’s what we did.
The Thang:
COP – IW X 20, Merkins X 10, Mountain Climbers X 10, Merkins X 10
We moseyed to down the Murderhorn and assembled at the rock pile. YHC instructed everyone to grab a large rock.
We then moseyed over to the club house parking lot with Rocks in hand.
We lined up across the parking lot and the Q instructed the men that no one is allowed to put their rock down until instructed by the Q. The penalty for someone taking a rest is 10 Burpees for the entire group.
Rock/Parking Lot Ladder
Rock Curls X 10 IC, then run across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, walk, then over-head press across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, Squat X 10 IC, then run across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, Squat X 10 IC, Upright rows X 10 IC, then lunge walk across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, Squat X 10 IC, Upright rows X 10 IC, Over-head Press X 10 IC, run across the parking lot
Rock Curls X 10 IC, triceps extensions X 10 IC, Squat X 10 IC, Upright rows X 10 IC, Over-head Press X 10 IC, Squat/Overhead press X 10 IC
We then split into 2 groups. Group 1 headed over to the picnic tables and did two rounds of 25 dips and 25 Durkins and Group 2 went over to the playground for 2 rounds of 10 pull-ups and 25 Merkins, flapjack once your 2 sets are complete.
We then moseyed over to the bottom of the Murderhorn, threw our rocks back in the rock pile, and ran up the Murderhorn, Flutters X 20 to wait for the 6.
We then headed back to launch, but turned left into the field at the top of the murderhorn for the Zoo:
Bearcrawl, Inch Worm, Crab walk, Wide Leg Inch worm all about 40 yards and headed back to launch.
COT
Moleskin:
Today was an odd one. There was almost no mumble chatter (except for Poptarts usual wining). That could mean 1 of 2 things. (1) The workout is tough or (2) the workout was terrible. Not sure which is was, feel free to comment below and give feedback.
5 men showed up for pre-KB work. The rock work made that a bad decision for all involved.
I wanted to take a different approach this morning. We usually do a lot of merkins, burpees and hill runs, but I wanted rocks. After about the 4 set on the rock ladder (total of 6 sets), I honestly didn’t think I would make it to the end of the rock work.
The playground and shelter are always a great place for Pull-ups, dips and durkins. Checkpoint was crushing the pull-ups.
Great work by all today. It was an honor leading the men in The Gloom.
Announcements:
2nd F tonight at Bradshaws, every other Wednesday in Ballantyne.
SOB shirts will be available on the Mud gear website soon.
Food drive Qed by Fireman Ed
Night with the Nights, 2.0 event 5/14
Fast 5 is in Rock Hill on 5/21
21 SOBs, including 2 FNGs, posted at The Brave. Spring is in the air, the birds are chirping and FNGs are starting to cave to the SOBs EH’ing.
Here’s what we did:
The Thang:
At launch, Q gave instructions that anytime during the workout that the Q yelled “Down” 20 merkins must be done by the PAX OYO.
COP – SSH IC X 10, IW IC X 10, Merkins IC X 10
Head to the bottom of Ben Nevis on Ballantyne Commons for instructions from the Q.
Run up Ben Nevis pushing a fast pace, 50 Merkins at the top, recover mosey down Ben Nevis to wait for the six, 30 Dips on the road side guard rail; run to get the six.
We then headed over to the Pond with the bridge Merkins X 25 one lap around the lake with backwards bear crawls up the stairs back to the start X 2
Then moseyed over to kid pond for slalom around the line of trees behind the BofA building. At the end of the trees, 3 heavy bags waited for the PAX.
We split into 3 teams. The objective was to work a team to complete the rest of the workout with the heavy bag. Teams could use any means to carry the bag, a single person carry with hand offs or 2 guys carry at a time. After instructions we headed over to the fitness trail.
In our same teams, team 1 did 10 pull-ups, teams 2 did 30 dips, team 3 did 30 merkins, rotate to all stations.
We then moseyed back to the launch
COT
Moleskin:
Today was the 2nd time in my F3 career I’ve felt bad about my Q. The first was November 2014 when I got the PAX a little too far ahead of a six and he moseyed back to his car before the end of the workout (sorry brother – learned a good lesson that day) and today. I didn’t leave anyone behind today, but after the workout I realized I should have done a better job of modifying my gameplan for the FNGs. We covered 4.5 miles in total, which is a long way for a new guy.
Van Damme and Uncle Phil, hope to see you both back out with us. Great work today. This was not an easy first F3 workout.
We hit Ben Nevis first. That hill always gets year heart rate up, no matter how fast you run up it. 50 merkins at the top and 30 dips at the bottom. It was a good warm up.
At the pond, I had to work in my backwards bear crawls up the stairs. That crushes my shoulders.
I’ve started using my heavy bags more in my Q’s. I like how they add that much more pain to your calves and hamstrings.
It was great to see Big Tuna back out in the Gloom again. Seems like it’s been a while for him.
Announcements:
Frehley’s had to switch his Q at Stonehenge tomorrow with Wild Turkey because he has a “tennis match.” What ever that means. I hope he’s not actually play tennis over posting.
Sign up for the Mud Run.
13 men wanted a change of pace type workout for the week, so they took a leap into the wonderful world of Fat Camp. Here’s what we did:
The Thang:
COP: SSH X 20, IW X 20, Windmills X 10, Merkins X 15
Play Ground – Partner Up:
Partner 1 Pull ups X 10; Partner 2 Merkins X 20 – 5 Sets
Partner 1 Durkins X 20; Partner 2 Dips X 20 – 5 Sets
Parking Lot:
Remain in 2 groups with same partners:
Group 1: Partner 1 Hair Burner down and back, Partner 2- 2 Handed KB Swings; Flap jack X 5
Group 2: Partner 2 Pickup Heavy Bag Lunge walk/Squat X 20, Partner 2 Merkins/Burpees; flap jack
Circle up for Mary: LBCs X 20, Flutter X 20, Merkins X 10, Dollies X 20
Suicides X 2
COT
Moleskin:
I wanted to focus on muscle groups and pound them into submission. After the workout, a few guys approached me and asked why I didn’t switching things up and alternate pull ups and dips or hair burners and squats. The answer, I wanted to crush the muscles groups and there’s no better way than to continuously repeat the exercise.
Announcements:
Sign up for the mudrun.
Join us for the Balrog this Saturday.
14 SOBs launched at 0600 from the Vine Restaurant at the Ballantyne AO.
Here’s what we did:
The Thang:
We headed towards the back of the corporate park.
COP – SSH X 10, Merkins X 10, IW X 10, Merkins X 10, Lunges X 10, Merkins X 10,
We headed over to the small pond with a bridge for modified 6s. 5 merkins at the top, 1 burpees at the bottom, 1 lap around the pond; 4 merkins at the top, 2 burpees at the bottom, 1 lap around the pond, etc.
We then moseyed over to the stairs, counted off into 4 groups and received instructions for 4 corners. Corner 1 backwards bear crawls up the stairs, Corner 2- Hair burners, Corner 3 – 20 merkins, Corner 4- 10 burpees. PAX ran a total of 3 rounds. As regrouped we did Merkins X 10, 3 times.
Circle up for Mary Jack Webb (heels to heaven and LBCs), Merkins X 10, Flutter X 10, Dollies X 10, Merkins X 10
COT
Moleskin:
I was on a mission for merkins and the PAX could tell right off the bat in the COP. Many of us are doing the merkin challenge and Stonehenge provided the men with an opportunity to complete the days requirement of 323.
I’ve been waiting for the right opportunity to lead the PAX up a set of stairs doing backwards bear crawls. It seems like a good idea, until you actually try it. We did a total of 3 sets and getting up the stairs each time seemed almost impossible. It feels like doing 1 handed merkins, but all of your body weight is on each arm.
It was a pleasure leading the men in the Gloom.
Announcements:
Sign up for the Balrog
Build you spring mud run team.
6 men showed up for the 3rd installment of the Black Diamond workout. YHC volunteered to Q and wanted to bring our talents to Stonecrest. Here’s what we did.
The Thang:
COP:
Windmills X 10
IW X 10
Merkin X 10
Mosey to the top of the Murderhorn. The SOBs ran to the bottom, Burpees X 10, run to the top burpees X 10, ran to the bottom burpees X 10, meet up with the six.
Run over to the club house parking lot and split into 2 groups. Group 1 headed over to the picnic tables and did 25 dips and Group 2 went over to the playground for 10 pull-ups, flapjack once your 2 sets are complete do 50 merkins to wait for the six.
From the plank position, bear crawl across the parking lot and run up the murderhorn to the wall behind the movie theater.
Partner up. Partner 1 runs up the hill, does 10 merkins and back, Partner 2 does the does the called wall exercises, then flapjack – Wall exercises included, Donkey Kicks, People Chair with press, Balls to the wall press. Rinse and repeat.
Mosey over to the parking lot for hair burners with the same partner. Partner 1 hair burners partner 2 merkins, flap jack. Continue workout for 3 total sets alternating merkins with LBCs. Run one recovery lap around the Movie Theater and back to hair burners. Partner 1 hair burners partner 2 merkins, flap jack. Continue workout for another 3 sets alternating merkins with LBCs.
Mosey over to the hill for partner wheel barrows, flap jack. Backward bear crawl up the hill.
Mosey to the top of the Murderhorn. The SOBs ran to the bottom, burpees X 10 and return to the launch.
COT
Moleskin:
It hurt so good! I’ve always wanted to hit the murderhorn twice in one workout, so I had it on the weinkie this morning. The mumble chatter always picks up when we head in the direction of the murderhorn and for good reason, it hurts. We hit it and we hit it hard first thing with 2 climbs and burpees, then we moved on to walls, hills and hair burners. With 9 minutes to spare we left the movie theater parking lot for one more climb with burpees.
Speaking of hair burners…. 6 sets may have crossed the line. YHC almost spilled merlot half way through the 3rd set. In between sets, the PAX was instructed to do Merkins or LBCs, Outback decided to just lay on the pavement face down or curled up in the fetal position to recover.
It was an honor to lead the men in the gloom.
Announcements:
Usual stuff…. See the weekly email.
9 men made the wise choice to post at Day Zero and were surprised to see YHC have the Q. We circled up in the field out back and the disclaimer was given. Here’s how the rest went down…..
The Thang:
COP:
SSH X 10
IW X 10
Merkin X 10
Mosey down Pineville-Matthews road to the Charlotte Catholic high school parking deck. (1.5 miles)
Parking Deck Suicides – Run up the deck and a burpee X 10 each turn and return to the bottom. 4 turns total. Once finished, ran back for the six.
At the top of the deck: 5 burpees, run to the bottom of the stairs and return back up the stairs for 5 more burpees.
Mosey to the bottom of the top ramp, 20 donkey kicks and sprint up the ramp.
We left the deck down the stairs and moseyed over to the hill behind Cabo’s for 7s. 6 merkins at the top, 1 jump squat at the bottom; 5 merkins at the top, 2 jump squat at the bottom; etc.
We then crossed Carmel road and moseyed over to the “the pit”. Bear Crawl down the hill, through the pit and back up the hill.
Return to McAlpine Elementary and lined up across the basketball court for Merkin Ladder Sprints. Sprint across the court 10 merkins, sprint back 9 merkins, etc…. down to 5 merkins
Circle up for Mary: LBCs X 20, Heels to Heaven X 20, Freddy Mercuries X 25
COT
Moleskin:
I have never had the privilege to post at Day Zero before, but had plans to meet mermaid there today for some 2nd F breakfast afterwards. Mermaid tweaked his knee and asked YHC to cover him at Day Zero at about 10 am on Friday morning and I’m always willing to help a Brother. With no time to scout out the site, I went with what I was familiar with… Centurion.
It’s a 1.5 mile run to the Charlotte Catholic Parking deck and Paper Jam was giving me dirty looks about half way there.
The guys were pushing hard at the Parking deck. There are a few more turns in that deck than I remember.
My plan for the Pit seemed like a good idea until half way through the pit, I realized there was about 2 inches of mud to crawl through. I Q’ed it, called it and must complete it. I wasn’t backing down from a little frozen mud. The PAX on the other hand, were much smarter.
It was a pleasure leading the men in the gloom.
Special Prays for Mermaid on his knee and Mighty Mite and his family on his grandmother passing.
Announcements:
Balrog March 3/12– Sign up today. There are 5, 7 and 11 mile options. http://f3nation.com/2016/02/26/preblast-sob-csaup-balrog-march-12th-2016/
F3 5 Year Party – Uber Clown Car leaving from the Vine
F3 Overnight Hike- Heartbreaker and YHC is Qing. Most likely camp 2 nights and hike 3 days 20-30 miles somewhere on the Appalachian Trail