Author Archive Mall Cop

Thank You Lt. Michael Murphy!

24 Brave souls posted in the fridged gloom to take on the Murph with 20 minutes of Mary / Core tacked on at the end!

 

Warmup:  Mosey to the starting line measuring 1 mile for a quick SSH x 20, then the gun went off sending the Pax off to the races!

 

The Thang:

 

Run 1 mile from the starting line at Calvary Church down Pineville-Matthews Rd to McAlpine Elementary Owl Bars and sidewalk railings.  Perform 100 pullups / Australian pullups, 200 Merkins, and 300 Squats broken up into 10 sets of 10 pullups, 20 Merkins, and 30 squats.  Run 1 mile back to the measured line at Calvary Church.

 

20 some odd minutes of Mary / Core exercises:

LBC x 50

Rosalita x 30

1 Legged Dolly x 10 L, and x 10 R

Dying Cockroach x 20

Can’t remember the Rep #s of following:

Freddie Mercury

1 Legged Flutter L & R

Mason Twist

Trunk Twist

Crunchy Frog

Plank – Regular, L arm up, L leg up, regular, R arm up, R leg up, Regular

Couple of minutes of Stretch Armstrong

COT

 

Naked Moleskin:

 

Thank you Lt. Michael Murphy, Navy Seal, KIA in Afghanistan June 28, 2005 (Medal of Honor recipient).  We are honored and privilleged to have the freedom and opportunity to do what we do because of you and all the other men and women who sacrifice by the service they give to our country, some by the ultimate sacrifice!  We also thank you for the workout you called Armor, which was renamed in your honor (The Murph), although most of us were calling BS on it after about set #7 or 8.

 

Strong work by all today!  This was the South Charlotte Pax innaugural running of The Murph and the Pax blew away the clock with times much faster than we all expected.  Most Pax finished The Murph between 35 to 40 minutes.

 

Kings of the Mountain were Tiger Rag, Ocho Cinco, and Uncle Leo who blazed through the workout and sprinted the mile back home.  By the time YHC got back to the 20 minutes of Mary they had already done 50 LBCs and had just started the Rosalita.  Strong guys!

 

And to top it all off, our resident Aqua Man, Uncle Leo, dove into the indoor heated olympic sized pool somewhere in South Charlotte, (perhaps Charlotte Latin?) to warm up for the Murph by swimming for about 45 mins.  And he still finished The Murph 3rd!  You da MAN Uncle Leo.  Are you training for a TRI or swimming just for the love of exercise?

 

We had 2 FNGs today at The Rock (Sputnik and Garland) who had no idea what they were getting into with The Murph until it was too late.  As YHC started explaining what we would be doing they both took off for their cars.  We all started yelling for them to not be too scared, but alas they where either getting some gloves or shedding a sweat shirt and hussled back to our ball of man prior to starting.  Come back out guys, it was a pleasure making a #downPAINment on the day with you and we look forward to doing it many more times in the future.

 

Today was a high water mark for total South Charlotte Pax posting with 50, as Death Valley had 26 of their own including 7 FNGs for “Rookie Day”!  It was also great to have a quest Pax Field Of Dreams from the Metro AG/Cotswold Pax join us for The Murph.  YHC met FOD at the Armor Friday workout as 5 of us posted for a downPAINment yesterday (Hops, Jamboree, Cheese Curd, Wanker, and YHC) and we talked about our festivites today.  It was great getting to know you better at coffeetiria.

 

Special thanks to Alex P. Keaton (APK) for a fantastic prayer in the COT to send us out today.  Way to bring that 3rd F brother!

Quads, Shoulders, & Uphill Fireman’s Carry

12 Pax gathered around the shovel flag in the foggy gloom without the knowledge that the QICs had some of the same ideas for the downPAINment, which meant lots of legs and shoulder pain!

 

The Thang:

Mall Cop Lead:

Run to the soccer pitches for COP:

All in Cadence:

SSH x 20

Imperial Storm Troopers x 20

Prison Squat x 20

LBC x 20

Shoulder Circles for 2 minutes – forward, backward, arms up and down

Jump Tuck Squat x 15 on own count

Mosey to the hill at edge of soccer pitches for Jacobs Ladder, 1 up to 7 burpees at top, 10 squats at bottom each time.  Once done get into a low squat position at the bottom and hold while waiting for Pax to finish.

Plank – Regular, Right Arm up / Right Leg Up, Left Arm Up / Left Leg Up, Regular, Elbows

Mosey to far end of soccer pitches for Merkin / Arm Up Ladder.  Start with 1 merkin, then go to knees for 4 arm ups.  Increase merkins by 1 and arm ups by 4 each time until last set of 10 merkins / 40 arm ups.  (Crowd Pleaser)

Indian Run around all 14 youth soccer pitches back to base of hill for COP:

Prison Squat x 20

Carolina Dry Dock x 20

Flutter Kick x 20

Dolly x 15  Hand off to Run Stopper.

 

Run Stopper lead:

Mosey to the picnic table benches under the trees next to kitty litter for

Jump Ups x 20

Decline Merkins x 20

Step Up with Jump Left Leg x 20

Step Up with Jump Right Leg x 20

Rinse and Repeat x3 (Crowd Pleaser #2)

LBC with feet up on bench for 2 minutes / failure.

Indian Run to front side of church 1/3 mile to smaller hill next to North Face.  Partner up for Fireman’s Carry/Piggy Back up hill then run back down, flapjack and other partner gets the priviledge of the same pain!  Rinse and Repeat. (Crowd Pleaser #3)

1/3 of Pax was tapped as a casualty and had to be carried (1 casualty & 2 uninjured pax) to base of North Face.

Sprint up North Face with 5 Burpees at top, run down with 10 merkins at bottom x 2.

Run it out 1/3 mile back to shovel flag for COT

 

Naked Man Moleskin:

First a reminder that next Saturday 10/13/12 there will be a Charlotte South Convergence at Area 51 at McKee Rd Elementary as many of us will be participating in the USMC Mud Run, Spartan Beast, or both.  Be on the lookout for the PreBlast and email this week.  We will start back up the following week at The Rock!

T-Claps for a strong pax today and for enduring a leg / shoulder blowout.  YHC and Run Stopper didn’t get the chance to communicate with eachother that we both wanted to work legs and shoulders today so we hope everyone got their moneys worth!  When we first started the Merkin / Arm Up Ladder several pax thought this was a breeze.  But many in the pax have had the opportunity (or misfortune) of going through this excruciating ladder exercise before and knew the pain that was coming.

And it didn’t get any easier as Run Stopper called for a non-stop, no breather circuit of 3 sets of jump ups, decline merkins, and step ups.  YHC’s quads are blasted tonight and I know we’ll be feeling this one for a few days.

T-Claps to Farside for riding his bike #gears style for 25 miles this morning prior to posting to The Rock.  Strong Brother, Strong.  Speaking of great work Strange Brew is really pushing it each and every time he has posted since his first F3 workout just a few weeks ago.  Keep it up brother!

There was a lot of encouragement going around this morning with a good amount of chatter.  YHC is loving the way our Rock pax are working together as iron sharpens iron, so does one man to another.

Many of us had a great time tonight at the Charlotte South F4 (Fitness, Fellowship, Faith, & Family) Family gathering and workout at The Shores house.  A great time was had by all, as the kids had a workout and then ran around playing.  It was great to meet the M’s and have several hours of the 2nd F!  We will be doing this again in the future.  Thanks Shore!

Baseball Burpee Beatdown with a Side of The Devil’s Workout!

14 Pax ventured into the gloomy, misty morning with the Q’s deciding to punish half the Pax who already posted for a 1.5 hour Tiger Rag led Spartan training beatdown. 

The Thang:

(Hops Lead)

Jog to the ditch next to the back baseball field to pick up your pet rock, and then continue out to center field for COP – Warmup.

All in Cadence:

SSH x 25

Imperial Walkers x 25

Merkins with right hand on rock x 15

Merkins with left hand on rock x 15

LBC with rock extended over head x 20

 

The Main Event:

Run with pet rock  in hand to Home Plate to begin the Baseball Burpee Beatdown. 

At home plate perform 2 Burpees with rock in hand including the pushup and the jump up with rock raised overhead.  Sprint to each base in position order and perform the number of burpees represented by each position number (ie run to pitchers mound – 1 burpee, run to 1st base – 3 burpees, run to second base – 4 burpees, etc. all the way to right field).

Plank it up in right field.  Upon completion 45 burpees were performed between all the sprints.

Right arm Turkish Getups with rock in right field x 10

Left arm Turkish Getups with rock x10

Run back to rock ditch to drop off pet rock then continue running over to picknick table benches under the trees next to kitty litter for:

Jump Ups x 15

Decline Merkins x 15

Rinse & Repeat both x 3

Mosey over to pavillion wall for Peoples Chair x 2 mins alternating arms overhead and straight out in front

(Mall Cop Lead)

Indian Run 1/3 mile around to front lawn of Church

LBC x 20

Main Event #2 – The Devil’s Workout

Sprint from starting point to cone #1 and perform exercise called x 6, sprint to cone #2 and perform exercise x6, sprint to cone #3 and exercise x 6, turn straight around and sprint back performing the exersice at all cones (total of 36 reps) then plank for rest of Pax to finish.

Exercises performed:

Round 1 – Merkins

Round 2 – Carolina Dry Docks

Round 3 – Diamond Merkins

Round 4 – Jump Squats

Round 5 – LBC

Round 6 – Burpees

 

6 Mins of Mary:

LBC x 25

One legged flutter right leg x 20

One legged flutter left leg x 20

Prarie Fire Mary – Leg throws with partner x 30

Moguls x 20

 

Run 1/3 mile back to the shovel flag for COT.

 

Naked Man Moleskin:

 

Strong work by all today, but major T-Claps to half the Pax who doubled down in the gloom this morning for a total of 2.5 hrs of #downPAINments on the day (Tiger Rag, Run Stopper, Bug Eater, Pretty Boy QB, McGee, PBo, and Donkey Kong).  Also Joker for posting for the 1.5 hr Spartan pre-beatdown to then high tail it over to McKee Rd to help Q #Area51.  You guys are either 1) crazy, 2) stupid, or 3) just extremely strong & dedicated F3 brothers who love #CSAUP things!  My vote is for #3.

It was great meeting a guest Metro Charlotte Pax who posted for the double down, PBo.  Great work and we would love to have you back any time!  For all other Charlotte Metro Pax we would love to have you come down for a quest appearance at The Rock any time as well!  We have an awesome campus with many amenities to provide you with your daily dose of PAIN.

Don’t look now but we have a silent star emerging within the Charlotte South Pax.  Bug Eater posted for the double down and didn’t let up at all during the second workout!  Strong brother, strong!  YHC is glad you are on my Mud Run team in a couple of weeks, it will be a great time!  It’s just too bad the other 2 #SadClowns in our neighborhood who are on our team won’t answer our EH calls and join us out here in the gloom.  Maybe when you and YHC have to drag them through the course they will finally get what F3 is!

For all Charlotte South Pax there are several of us who will be posting at Big Hair Monday at Freedom Park Monday morning.  Would love to have more of our brothers meet us at the gravel lot to put an extra #downPAINment on the week!

That is All.

Mud Run / Spartan Training – #FeedingTheBirds

10 Pax gathered around the shovel flag with gallon water jugs in hand to do a little Mud Run / Spartan Race Training.

Prior to the Warm Up YHC called out the 5 of us who are participating in one of the obstacle course races in October to pour water over our heads and soak our shoes to simulate race conditions for the entire hour.

 

The Thang:

(Mall Cop Lead)

Warmup:

Gladiator Run from shovel flag to soccer pitch with a 1 gallon water jug raised over head, swap arms half way to the fields.

Mini COP in Cadence:

SSH x 25

Imperial Walkers x 20

Flutter Kick x 20

The Dolly x 20

The Thang:

Gladiator Run with 1 gallon water jug overhead (swap arms half way) from soccer pitch accross the parking lot to the back baseball field left field fence picking up Sparky along the way.

Partner up for obstacle runs:

1)  Partner 1 sprints from left field to the backstop behind home plate and either climb up and over the backstop and then return back up and over backstop, or perform 20 Spartan Burpees, sprint back to the left field fence. 

Partner 2 uses his and partners 1 gallon water jugs for bent over rows (back work) until partner returns.

Flapjack

Plank – regular, right arm up, left arm up.

2)  Partner 1 sprints from left field  fowl line to right field fowl line to perform Carolina Dry Dock Scorpions right leg up x 15, left leg up x 15.

Partner 2 uses his and partners 1 gallon jugs to perform tricept extensions until partner returns.

Flapjack

Plank – regular, right arm up, left arm up.

3) Tactical Run accross the outfield, I’m up, he sees me, I’m down.  Run, hit the deck on call, pop up on call all the way down.

Backwards run half way back, then sprint to the fowl line. 

4)Mosey over to the outfield fence with water jugs:

 Peoples Chair with right arm curls x 90 seconds

Peoples Chair with left arm curls x 90 seconds

Peoples Chair with military presses x 90 seconds

 

(Run Stopper Lead)

Indian run to shovel flag to drop off water jugs.

Volley Ball Court (Kitty Litter) Session:

Suicides – accross first court and back, then accross both courts and back.

Backwards run suicides – accross first court and back, then both courts and back.

Bear Crawl accross first court, Crab Walk accross second Court.

Repeato

Partner Drag accross first court, swap partners and Partner Drag accross second Court.

Repeato

Run 1/4 mile accross parking lot for visitor parking sign slalom through the 15 parking signs, then run it out to the base of North Face.

North Face Work:

Run up North Face and back down x 5 with merkins x10 at top, Carolina Dry Docks at bottom x 10

Run it out back to shovel flag for mini COP

LBC x 20

Merkins x 20

COT

 

Naked Moleskin:

1) Geat work today by all (especially the FNGs) as this was not an easy workout.  Strange Brew and Purple People Eater, you have taken the hardest step which is posting to your first F3 workout.  It does get easier and we hope to see you again soon in the gloom.  Strange Brew, we hope you aren’t too sore and left some gas in the tank for your hockey game tonight!

2) #FeedingTheBirds – YHC and Run Stopper have finally arrived on our second official Q at The Rock as Purple People Eater spilled some merlot as he stumbled from the kitty litter.  No shame in that as this was your first F3 workout and it was a smokefest, yet now we are official!

3) During the backstop obstacle climb several of us with wide feet, YHC included, couldn’t fit our toes into the diamond holes of the fence, but the other half were able to scamper up quickly.  The problem for Bug Eater was as he was going over the top, his foot sliped and the family jewels were racked on the top pole.  Great recovery brother, and way to finish out the second half of the workout strong!

4) While barking out the instructions for the sand suicides, Run Stopper became tongue tied several times in a row trying to spit out the same thing.  First it was “What goes out, comes back, you know!”  After several other attempts and not being able to say what goes up must come down, Run Stopper says “You know, just go both ways!”  Brother, we never want to hear those words come out of your mouth again!

5) We missed our Rock brothers Hops, Ray Charles, Pretty Boy Quarterback, and Jamboree as they took the Ms to the beach for a little sun and fun.  However, it was nice to see you boys put down the fruity drinks with the umbrellas for an hour this morning to put in a downPAINment on the day.  Nice backblast boys, looks STRONG, very STRONG!  Check out The Balding Nub backblast.

The Rock Launch – CLT South 1 Yr Anniversary

 

41 Pax gathered in the gloom and 100% humidity around 2 shovel flags to celebrate the launch of The Rock and to celebrate the 1 year Anniversary of the first Charlotte South workout  at Area 51.

 

COP – The Warmup (Lead by Run Stopper)

Jog to the baseball field

All in Cadence  X = 4

SSH x 20

Merkins x 20

SSH x 20

LBC x 20

Burpees x 20 (crowd favorite for warmup)

Imperial Walkers x 20

Mt Climbers x 20

Pax count off by 3’s and break up into 3 groups to follow their designated QIC to rotate through all 3 stations.  Group 1 follow Run Stopper, Group 2 follow Hops, Group 3 follow Mall Cop. 

 

The Thang:

Station #1 Pavillion/Picnic Tables & Soccer Pitch

Step Ups x 20

Dips x 20

Peoples Chair

Rinse & Repeat all 3.

On field partner up for Partner Carry down, change partner for Partner Pull/Drag back.

Reverse partner and repeat for Partner Carry down field, change partner for Partner Pull/Drag back.

Partner Merkins x 20

Partner Leg Throws

 

Station #2 Sand Volley Ball Courts (Kitty Litter)

Suicide Sprint over first court and back, sprint to other side of court 2 and back.

Plank

Backwards Run suicide over first court and back, other side of court 2 and back.

Plank

Bear Crawl over first court and run back , Bear Crawl to other side of court 2 and back.

Plank

Wounded Bear Crawl / Scorpion accross both courts and back.

Plank

Forward Line Jump back and forth x 30

Sideways Line Jump back and forth x 30

Sideways Line Jump back and forth x 40

 

Station #3 North Face

Indian run 0.3 miles to the base of North Face.

Sprint to top of North Face, 5 Burpees, run down for 10 Carolina Dry Docks.

Rinse & Repeat 4 times.

Backwards Run, Lunge Walk, Indian Run Back 0.3 miles.

 

Pax all back together for – COP for 8 mins of Mary (Lead by Hops)

Plank, Left Hand High, Right Hand High, Regular

High Slow Flutter x 20

Dolly x 20

LBC x 20

Cumberland County Viaduct left x20

Cumberland County Viaduct right x 20

Stretch Armstrong for 4 mins led by Tiger Rag called by an audible from Hops

COT

 

Naked Moleskin

Awesome gathering of 41 Pax for a new Charlotte South workout record on this convergence launch of The Rock and the 1 year anniversary of the launch of Area 51!  Strong work by all Pax.  It took all YHC had to keep going at a fast pace and not smoke myself too much while leading my group. 

We hope that North Face delivered all much pain and lived up to its hype as the longest and steepest Jacobs Ladder Hill around.  That hill is no joke and we will be utilizing it in various ways during the weeks to come.  It is literally almost completly verticle at the top!  It sounds like several Pax in each group slid down the hill (not by design).  YHC was making my way down the hill just after McGee as his 5 Fingers monkey shoes came out from under him and he slid on his six for the last half of the hill.  We know you are fast but don’t make it even harder for us to keep up with you!

Your QICs today wanted to make this workout tuff, but Hops took it to another level by having us do Mary on the asphalt parking lot.  YHC is still trying to pull rocks out of my elbows and forearms!  Speaking of Mary – APK noted that Austin Powers was working out with us when he turned his head to see Joker sans shirt.  At least it wasn’t FB, another character from the movie!

T-Claps to our FNGs who came out for their first F3 experience.  It was great having you out and we look forward to making #downPAINments in the gloom with you again soon (Skunk Works Tues, Death Valley Wed., and Devil’s Turn Thurs) – Just Sayin!

Also T-Claps to Big Bear who made half the Pax in YHC’s group look like we were standing still while running North Face and on the Indian Runs.  Dude, you are comming on STRONG!  Keep up the good work.  Also T-Claps to Ray Charles who always finds a way to encourage all the pax on and will never leave a man behind.

Next Saturday both Charlotte South workouts will be going on simultaneously at 7:00 am, Area 51 at McKee Rd Elementary and The Rock at Calvary Church.

If you haven’t yet gotten your F3Nation.com user name and sign-on please email Purple Crayon your Name, F3 Nickname, and that you workout in the Charlotte South Area at purplecrayon@F3nation.com.

 

Scouting Run – Wet Behind the Ears @ 40

13 Pax gathered in the Gloom for a downPAINment at The Rock for a final scouting trip, and to help Hops celebrate his 40th Birthday!

The Thang:

We’re not going to give a whole lot away in specifics of the workout as today was a dry run of just some of the pain for The Rock prior to our Sept. 8th Big Bang launch.  Well for most of us it was a dry run, but more on that in a minute.  We once again smoked ourselves running through only about 25% of the campus here at Calvary Church.  This is a great campus to hold an F3 workout and we are blessed the Leadership of the church has allowed us to hold our new Sat. morning Charlotte South boot camp here.  We once again tackled North Face, did a lot of running and pain stations, and had to get the sand out of our shoes!

Great job by all the Pax this morning including our FNG Michael Axelson (from here forth known as C. Everett Koop).  It does get easier, as I am surely living proof of that.  Looking forward to having you back out in the Gloom at all the Charlotte South Workouts! 

T-Claps to Ray Charles pushing through the workout with a tweaked groin.  One of us mentioned we were putting Icey Hot on our lower leg/calf while RC was talking about his #23 style dunk yesterday and slightly pulling his groin.  One mistaken Pax merged the 2 conversations and immediately grabed his crotch and buckled his knees at the thought of Icey Hot.  Slow down there brother, Ray Charles isn’t about to go there!  Also T-Claps to Ray Charles for his volunteer work with the Johnson C. Smith Football team.  He would like some support from the Pax throughout the football season at some of the games and practices to help support and mentor some of these young men as 95% of them have grown up without a father in the picture.  It would be a great way for us to use the 2nd F while serving our community.  You never no how you are going to affect another persons life!

And now to the final exercise of the day as one of us gets wet behind the ears.  We transversed the parking lot over towards a smaller hill next to the pond to get ready for the last exercise.  This time Run Stopper was taking the Q to lead us as he yelled out “Next Exercise is, The Bum Rush” as he tackles Hops and throws him into the pond!  It was one of the biggest surprises and was great fun.  Hops took it like a gentleman and was able to laugh it off with us as we all sang happy birthday.  Happy 40th brother!  After Mrs. Hops said your hair still smelled like pond algae after washing it 2 times I hope you showered off for a third!  If you’re on Twitter check out the video that Tiger Rag posted of the festivities.  If your not on Twitter then shame on you and join using your F3 nickname as your handle.  We will be pushing a good bit of information out via Twitter as well as the website.  Here is a link if you have a Twitter log-in: http://twitvid.com/YFVTN

 

F3 Dads was a blast as about 12 of us from Charlotte South headed to Freedom Park with the 2.0s after our downPAINment in the Gloom.  My kids can’t wait till next year to do it again.

 

Announcements: 

Next week everyone will all be at Area 51 at McKee Rd Elementary.  Then the following week, Sept. 8th, will be the  Big Bang Charlotte South Convergence at The Rock.  We want every Area 51 Pax that has ever posted to be there to get smoked and have a great time!  Begin EH’ing your friends by letting them know this will be a great first F3 workout to start.  Beginning Saturday Sept. 15th both Charlotte South boot camp workouts will be held simultaneously at each respective site.

If you haven’t already signed up for the Spartan Sprint Race in March what are you waiting for?  Area 51 and The Rock need to represent!  Sign up by August 30th through the website to get in on the F3 discount.