Veteran crew of 9 on the coldest morning this fall. Short disclaimer and off we went.
The plan today was simple. Sets of 7’s on 3 different hills. Warm up run to Smokerise to start the festivities.
1. Smokerise – Squats & Merkins
2. Windbluff – Sister Mary Catherine & CDD
3. Rising Meadow – Jump Squats & Burpees
Smaller group this morning due to the Panthers game. Gummy was quick to tweet a picture of he and Ductwork for proof they were at the game and would not be in attendance. As a Dolphins fan, YHC does not have to worry about staying late on Mondays as they are not good enough to earn a MNF game.
Strong work by all. Covered 6 miles and a lot of elevation (over 80 flights of stairs).
Announcements:
Southern Discomfort – 10/22 leaving from Centurion at 7am. Please bring donations to site Q’s at all sites so we can support The Relatives Organization. See more information below.
http://www.therelatives.org/about-us/
15 gathered on the first day of fall. The Through disclaimer given and off we went.
COP
SSH X 10 (IC)
Merkin X 15 (IC)
Shoulder Touches X 15 (IC)
Hold plank 6 inches – Hold 20 seconds
Slow Squats X 15 (IC)
Mosey across Elm to the Murderhorn for the main event
THE MAIN EVENT
Gather a the top of the Murderhorn where Elmstone intersects Thorncrest and partner up.
Partner 1 – Run around Rosebriar circle and back with 5 burpees half way through
Partner 2 – Run to bottom of Murderhorn for 5 burpees and then back to top
Partner 1 & partner 2 meet at the intersection for 10 partner slap merkins
Rinse and repeat with partners running the other route.
While waiting on the 6:
Flutter X 20 (IC)
LBC X 20 (IC)
Mosey back to Stonecrest and line up against wall behind the theatre for a triple nickel
Run to top – 5 jump squats
Run to bottom – 5 merkins
Repeat 5 times
Mosey to parking lot in front of theatre for some partner work. One partner does called exercise while other partner runs to end of parking lot and back. Keep switching until completing total.
Round 1 – Merkins X 100
Round 2 – Squats X 200
Round 3 – Elbow plank (each partner runs once)
Round 4 – All PAX broad jump to first median, bear crawl to 2nd median, AYG to end and mosey back
Round 5 – All PAX broad jump to first median and AYG to end
5 Minutes of Mary
Heel to Heaven X 20 (IC)
Dolly X 15 (IC)
LBC X 20 (IC)
Leg Lifts X 20 (IC)
One sided LBC X 10 each side (IC)
Merkins X 10 (IC)
MOLESKIN
Great work by all PAX this morning. Covered 2.5 miles and a good mix of running, core work and merkins. YHC had to audible as the work out was planned using the area and berms in the normal parking lot for RL but it was blocked off with construction equipment. Looks like Regal Cinemas is getting upgraded with those comfy recliners. Swiper and McGee are fast but not completely sold on their merkin form. YHC has been growing the beard for a bit. The plan is to keep it going until the Mrs. kicks threatens to kick me out. There was some chatter the beard, terrorism and planned visits to Yemen. Good thing this group did not give YHC his F3 name. Great to be back at RY! YHC had taken a hiatus for BRR training and has been at DT for the past months. Thank you Hearbreaker and Strawberry for the opportunity to lead.
Prayers for Charlotte and this broken world we live in. May Jesus shine through all of us!
ANNOUNCEMENTS
Southern Discomfort – 10/22 at 7am – Sign up below.
http://www.signupgenius.com/go/20f0f4ca9ab22a4fa7-2016
Hero Workout – Saturday at 7am in Mint Hill at the Vet – a fellow F3 brother from Greenville is coming up to lead. This workout is themed around our veterans. Let’s push for a big turnout. Contact Strawberry for more details.
It’s that time of year again! Well, it’s 2 months later this year. The cooler temps of late October should allow for peak performance. Get ready for the 2nd Annual Southern Discomfort.
RSVP for this event through the Sign Up Genius link below:
http://www.signupgenius.com/go/20f0f4ca9ab22a4fa7-2016
WHO
All PAX are welcome
WHEN
Saturday, October 22nd. Start time is 7am
COURSE
Run from Centurion to Hydra/SOFA WIB with 6 pain stations along the way. There will be a 10 minute work out at each pain station lead by the site Q’s.
1. Centurion
2. Day Zero
3. Anvil/The Rock
4. South Charlotte MS
5. Arboretum
6. Hydra/SOFA WIB
MAP
https://drive.google.com/file/d/0ByutoZVsLQbUblBLSnFxRDNIZjg/view?usp=sharing
MILEAGE
Should be around 11 miles after accounting for all pain stations. There will most likely be a bonus mile at the end with the mile run from Olde Providence to Dunkin Donuts and back.
SHORTER ALTERNATIVE
You can end at the Arboretum for 8 miles and 5 pain stations. The pain station at the Arboretum will be at Omega Sports. They will be blocking off an area for our workout and providing hydration.
PARKING LOGISTICS
The start is Charlotte Catholic High School and the finish is at Olde Providence Elementary. The finish is conveniently located in close proximity to The Lodge. Plan to clown car with others so you have transportation. Also, looking to organize a gathering at the Lodge afterwards.
*** Area51 is happy to sponsor this CSAUP event. It’s not a race, rather, the intent is to keep the PAX together, SF’s out front the whole way. Site Q’s will provide water, Gatorade, etc. at each pain station. Should be a lot of fun. Hope you’ll join us Saturday, October 22nd.
GIVING BACK TO THE COMMUNITY
We will use this event as an opportunity to support a local organization called “The Relatives”. Site Q’s will be collecting the items below at each posting. This organization is very excited that we are supporting them so let’s make sure we represent F3 well!
Here’s what they need for donations:
Single Snack Packs– They come in a box and have individually packed snacks. Such as granola bars, chips, goldfish, Nabisco with Chips Ahoy, Oreo, etc.
$10 Gift cards to stores– Target, Walmart, etc.
Bus Passes– One way passes are preferred. They are $2.20 each.
Cash Donation– Give to your site Q’s and we will go out and purchase the items listed above
More info about The Relatives
The Relatives is a system of resources that helps children and youth find shelter and support. The Relatives Crisis Center, the On Ramp Resource Center and Journey Place Transitional Residence keep kids safe and families together. The Relatives serves as the Safe Place agency for Mecklenburg County and the surrounding area, partnering with local businesses to ensure young people in need have access to immediate help and supportive resources.
The goal of each program The Relatives offers is to keep kids safe and families together. We believe every child deserves a safe place to sleep and a fighting chance to make it.
15 men gathered on the 1 week anniversary from the starting of the BRR. YHC tweeted an announcement Thursday night with a .gif of bricks. Chelms started a little chatter with the Brave guys over the bricks. Anyways… Disclaimer was given and each man grabbed 2 Bricks. For the record, these are more like paver bricks. No holes in them to lighten the load.
Mosey across 51 to parking lot near Planet Fitness (No Purple Haze sightings this morning)
COP
Man Maker Merkins w/bricks X 20 (IC)
Imperial Walker X 20 (IC)
Slow Squats X 20 (IC)
THANG
Mosey to the bottom of Palatine Hill for 3 rounds of the Bermuda Triangle with the bricks.
Top of Palatine – 15 Merkins
Courtyard Area – 20 Dips
Parking lot Entrance – 15 Squats
PAX led Flutter, Heals to Heaven & LBC while waiting on six
Head back to CCHS picnic tables for some bench work (with bricks)
Step Ups X 15
Dips X 15
Decline Merkins X 15
Rinse and Repeat
Mosey to parking deck
Run up 2 ramps to level 2 and down stairs for 10 merkins
Run up 4 ramps to level 3 and down stairs for 10 merkins
Run up 6 ramps to top level and down stairs for 10 merkins
PAX led hand release merkins & wall chairs while waiting on six
Mosey back to launch site for 4 minutes of Mary
Dolly X 20
Flutter X 20
Freddie Mercury X 20
Elbow Plank for last minute
MOLESKIN
Ouch… YHC has focused on running for the past 3 months and has lost some of that Boot Camp muscle. Definitely feeling the burn on this Saturday morning. Great job today by all PAX covering over 2.5 miles. Never under estimate the weight of 2 bricks after carrying around for 45 minutes. YHC got a little distracted during COP and messed up on the exercise announcement, stating “in cadence” before “ready position, move”. Run Stopper and Chelms were quick to notice and referenced watching the video. As always, it’s a honor to lead this group!
ANNOUNCEMENTS
Southern Discomfort – 10/22
3rd F – Starting this Tuesday @ 7:30pm Rusty Onion on Carmel Commons
Let’s continue to get out into the community and serve. There are plenty of opportunities out there.
20 of South Charlotte’s finest gathered in what used to be a very dark parking lot. The new light additions are overwhelmingly bright. YHC tweeted earlier in the week that the PAX will be running the #CenturionMile. Chelms requested the mile run at the beginning so he could be at his “peak”. YHC announced the course directions followed by the disclaimer and the PAX got into the plank position. Off we go (no false starts either)
THANG:
Centurion Mile – Ending at top of the parking deck.
Ab work while waiting for the six
Flutter x 25 IC
Heels to Heaven x 25 IC
Mosey over to the old library to grab a lifting rock. Circle up for 3 rounds of lifting (Curls, Overhead Press, Tricep Extension)
Round 1 – 25 reps each
Round 2 – 20 reps each
Round 3 – 15 reps each
Mosey down slippery hill to practice football field. YHC decided to be creative and brought a glow stick but there was a Q fail when the glow stick did not light up when cracked. (Embarrassing) Should have known that the kids glow stick that sat in a camper for 18 months may not work.
The Plan:
1. YHC throws glow stick
2. PAX runs to glow stick
3. PAX performs exercise called
4. Assign someone in the PAX to throw glow stick and repeat.
Round 1 – Jump Squats x 10
Round 2 – Burpees x 10
Round 3 – Burpees x 15 (grumblings)
Round 4 – Bear crawl up hill and reverse crawl down x 5 (At this time the Glow Stick was lost. Thanks Mermaid! The kids cried all day when YHC got home and told them)
Round 5 – Merkins x 15
Round 6 – Squats x 30
Mosey to Parking deck and partner up.
Round 1 – Partner 1 broad jumps to 2nd column and runs to end of long ramp and back. Partner 2 performs CDD.
Round 2 – Partner 1 bear crawls to 2nd column and runs to end of long ramp and back. Partner 2 performs squats.
Round 3 – Partner 1 runs to end of long ramp and back. Partner 2 Planks.
Wall chair at bottom of parking deck while waiting on the six. One final sprint up short ramps to top of parking deck and down stairs back to launch site.
MOLESKIN
Strong work today by all. The #CenterionMile at the beginning worked was a great warm up. Cane thought for sure that the mile would be called again to end the workout. Next time for sure! Nice to see some new faces from Metro (Carrier, Bust Boy, U-Boat & Driver). YHC will bring the glow stick back and will plan better next time. Less than 3 weeks until BRR which leaves 2 weeks left for intense training.
ANNOUNCEMENTS
Pool Party – Right now!
Southern Discomfort – 10/22
Up and Over – Needs another runner (9 man team). Get with Cheese Curd if interested
A large crew of 27 gathered with approximately 6 weeks left until the BRR. It was a little humid out but nothing compared to Monday. YHC did his best to recite all elements of a proper disclosure and off we went. Well, not really. More like 20 feet over to the adjacent parking lot for a quick warm up. At this time, the usual chatter began. “What?? This is a running workout”. The first (and only) exercise was called and after whopping 5 merkins we recovered and YHC gave the instructions for the day. The real purpose of the warm-up was to give time for any stragglers to catch up.
The Thang:
Run to Five Knolls (1.5 miles). Run Hill repeats (.6 mile circuit) as many times in 30 minutes. Meet up at 0600 and run back to SCMS. Total distance ranging from 5.5 to 7 miles.
Moleskin:
The goal was to run 3.1 miles (5K) of hills on Five Knolls (5K). YHC was rather proud of his 5k on 5k tagline. In preparation of the BRR the workout was designed for constant running without stops. Strong crew today! Frazier lapped YHC and just about everyone else within a couple of circuits. YHC met face to face with a deer and a fox while marking the course with sidewalk chalk. Note to self… Five Knolls has a porta-jon. That sure would have come in handy on Monday. Thank you PH and TL for the opportunity to lead.
17 men arrived on the first day of June to do some work. Veteran crew so brief disclaimer and off we went.
Mosey through the parking lot for about .25 miles before circling up
COP
SSH X 10
IW X 20
Merkin X 15 (in cadence)
MC X 20
Hold Plank (6 inches)
THANG
Grab a lifting rock (Holy Crap, Ickey’s rock was HUGE)
Curls X 20
Merkins (OYO) X 15
Chest Press X 20
Wide Arm Merkins (OYO) X 15
Tricep Extensions X 20
Dive Bomb Merkins (OYO) X 15
Gather in groups of 3 for 3 rounds of grinders. Keep 1 rock for each group.
Station 1- Curls, presses and tricep lift with rock
Station 2 – Jump Squats (round 1) Squats (round 2) Lunges (round 3)
Partner 1 stays at station 1 for rock work. Partner 2 & 3 run across lot station 2 (lamp post). Partner 2 performs called exercise while partner 3 runs back to relive partner 1.
Put rocks back and line up horizontally in parking lot. Broad Jump to 1st line, Bear Crawl to 2nd line, Broad jump to 3rd line. Turn around and Bear Crawl to 1st line, Broad Jump to 2nd line and Bear Crawl to 3rd line.
Mosey over to the “Snack Shack” and partner up. Partner 1 performs called exercise on bench while partner 2 runs across parking lot to lamp post and back to relieve partner 1.
Round 1 – Jump Ups / Step Ups
Round 2 – Dips
Round 2 – Decline Merkins
Mosey back to launch spot and plank while waiting on the six. Head to the bottom of North Face for 3 rounds of hill work. 5 get-ups at bottom and 5 burpees at top.
Mosey back to launch spot for 2 rounds of sprints to light post.
4 Minutes of Mary
Flutter X 20
Heals to Heaven X 20
LBC X 30
Elbow Plank for last minutes
YHC signed up to Q a while back but procrastinated in planning. The plan was to do a little bit of everything and cover a lot of ground. Mission Accomplished! Good to see a few PAX who have not posted since 2015 (Lambeau & Night Rider). Night Rider arrived a little late but caught up during COP. Lobsta Roll is known to pick a big rock but Ickey Shuffle gets the (Man of the Day Card) for the size of the rock he chose. YHC laughed and lost count briefly upon seeing it. North Face going to be scratched from the plan if it rained last night. I kind of wish it rained. Thank you Lobsta and McGee for the opportunity to lead.
Announcements:
Need more Q’s – Contact Lobsta Roll and McGee
Q School Saturday – 6am-8am at Panera at Arbo
F3 Dads – 9am Saturday at francis Beatty Park
Wet Stone Mentoring Program – Need volunteers – Contact Lex Luthor
16 men gathered on a cooler morning for some fun festivities. YHC has been in Missouri all week for work eating fried food and drinking beer. Time to get back to the grind.
Warm up run down Little Ave and the Street with no Name. Cross 51 and into the parking lot of Cabo’s Mexican Cantina for COP.
COP: in cadence
Merkin x 15 (hold plank)
Mountain Climber x 15 (hold plank)
Shoulder Touches x 15 (Recover)
IW x 15
THANG:
Run down Carmel Commons to the intersection of Carmel Commons and Bannington. This is called the “APEX” (Thanks Purple Haze)
Find a partner with similar speed. One partner runs .15 mi down Carmel Commons while the other partner runs .15 mi down Bannington. 5 burpees at the bottom. Run back to starting point “APEX” for 15 partner hand slap merkins. One more time with each partner going down and back the different road than the first time.
Run over to Palatine Hill for a triple nickel. 5 Jump Squats at top and 5 wide arm merkins at bottom.
Run to traffic crossing and cross 51. 15 merkins while waiting on the six. Gather at picnic table area and find a bench.
Jump ups x 10
Decline Merkins x 15
Dips x 20
Rinse and Repeat
Run over to parking deck. AYG up each short ramp section with 5 merkins at the top of each. (6 ramps total)
Mosey back to launch spot for Mary
Leg Lifts x 20
Flutter x 16 (meant to do 20 Q fail)
Freddie Mercury x 20
Elbow plank for last 30 seconds
MOLESKIN:
Solid crew today and a couple of new and familiar faces. This was Thunder Road’s first post at #F3Centurion. Nice to see you back Escargot. Dear Abby did great after his 6 week recovery from surgery. Before we began, YHC noticed Prohibition putting 2 pairs of gloves on. When questioned, Prohibition quickly replied that he has sensitive hands. There we go… Had the title of the post before we even started. Purple Haze introduced YHC to the APEX during a DZ posting so it was fitting to bring it to Centurion considering it is in Centurion territory. Covered 3 miles with an emphasis on upper body. YHC had a Q fail on the flutter. Legs were hurting and the cadence count got high pitched at 16 and the PAX thought we were done. YHC went with the flow and moved on to the next exercise. Great to see everyone out this morning.
Announcements:
1 – We need more Q’s beginning in May. Please reach out to Margo or Chelms.
2 – Looking into a site fund raiser to purchase bikes for children in the area.
3 – Fast 5 – May 21 at the Fort – 5 k with 5 guys or Ultra 5k with 2 guys (see tweets)
22 hardy souls showed up in in what will likely be the last of the cool weather. We took the opportunity to work hard. Quick disclaimer and we were off. Starting with a mosey around the football field and stopping around the 50 yard line next to the parking deck for some COP.
COP
SSH x 20
IW x 20
low slow squat x 20
merkin x 10
Then continue the mosey up to the top of the parking deck. Regroup and discuss the pain
Redemption Set
1. Start from the top of deck at Level 4 on side nearest main building. 10 Squat
2. Descend stairs to street level. 5 Burpees. Run left around the perimeter of the football field.
3. Stop at far corner. 5 Burpees. Continue around perimeter.
4. Stop at Cougar entrance to football field. 20 merkins. Bear crawl from Cougar entrance to crosswalk (approx 50 feet). Continue into parking deck.
5. AYG up 1/2 deck ramps to the top of level 4.
Repeat 4 times.
Circle back and pick up the 6 then head back to the launch area. Circle up for some Mary.
5 Minutes of Mary
LBC x 25
Flutter x 20
Merkins x 10
Windshield Wipers x 10
Flutter x 20
The Redemption set was a special gift bequeathed by Mermaid as he was heading into surgery. Strong group out there this morning. Very little mumble chatter and lots of work going on. Looked like most of us got right about 3 miles on running in. One highlight was Semi Gloss appearing during COP slightly out of breath with crazy “bed head”. Thanks for the take out Chelms.
15 Men gathered on St. Patty’s day to better themselves and to lessen the guilt of drinking green beer and watching basketball for the next 4 days.
THE THING
.25 mile warm up run. Followed by exercises in cadence.
IW x 15
Merkin X15 (hold it)
Shoulder Touches X 15 (hold it)
6 inches plank for 10 seconds
Off to the launch area for a triple nickel. Start at the top of 1 hill and run down and across the parking lot and up the large hill. Perform 10 jump squats then run back down to top of other hill for 10 merkins. Repeat 5 times. Flutter in cadence while we wait on the six.
Mosey across Elm Ln to Thorn Hill neighborhood. Run to bottom of the MurderHorn and divide into groups of 3. Choose 1 lifting rock for each team. Team Grinder exercise starting at StonePath ln.
Partner 1 (with rock) – 10 curls, 10 chest presses, 10 triceps extensions (repeat until partner relieves you)
Partner 2 & 3 – Run up ElmStone Lane to the clubhouse playground.
Partner 2 – Run back to relieve partner 1.
Partner 3 – Stay at playground and perform 10 pull ups, 15 dips, 10 jump ups (repeat until partner relieves you)
At 0610 – AYG up MurderHorn – LBC’s while waiting on the six.
Mosey back to launch area for 2 minutes of Mary
Leg Lifts x 20
LBC x 20
MOLESKIN
Strong group and everyone pushed hard. PAX covered exactly 3 miles. YHC slacked on getting the BB out and forgot exactly what exercises performed on the 2 MOM. Definitely leg lifts (Maybe LBC’s???) Backbreaker suffered an injury. Hope you feel better brother. The triple nickel was more like a half pipe going up and down the hills. Thank you Heartbreaker and Strawberry for the opportunity to lead. This was YHC’s first Q at #F3RebelYell.