Silent Bob – Not So Silent After All……
32 Pax kicked the FS in the teeth and started the week the only way they know how: with a solid downpainment in front of the shovel flag at DMZ.
The Thang:
Mosey to the Church parking lot, down the hill, backwards run up the hill to COP
COP:
SSH x20
IW x20
Mosey to the breezeway for the modified Murph (kudos to Gangsta Mouse for the workout idea – it was a crowd-pleaser at Governator in June)
Partner up
Partner 1 runs a lap down the hill, around the church, and back up to the breezeway, while Partner 2 does dips x 10, merkins x20 and squats x30.
Flapjack and repeat 10x for a total of 100 dips, 200 merkins and 300 squats and ~2 miles of running
Mosey back to the parking lot for plank-o-rama (regular, right arm & leg high, regular, left arm & leg high, regular, six inches)
4 MoM:
Dolly x20
LBCs x20
Rosalita x20
Protractor
10 burpees oyo (crowd-pleaser)
Mosey back to the parking lot at the park for COT.
Close with Ball of Man and a strong closing prayer from Cuda.
Moleskin:
I appreciate the opportunity to lead such a fine group of men with a blend of Area 51 and Metro Pax. My original plan for this morning involved using the football field at Carmel Road Park. Once I realized how dark it was out there, I quickly called the audible to a variation of my favorite workout, the Murph. Credit goes to Gangsta Mouse for introducing this variation to the G spot pax in June. Hopefully you were all as smoked by the end as YHC was.
Announcements
3rd F workout on Wednesdays at the Starbucks located in the Trader Joe’s parking lot; 06:30-07:30. Busch & Skywalker on Q.
3rd F workout on Fridays at Panera Bread on Hwy 51/Carmel. Going through the book, Fresh Wind Fresh Fire. Purple Haze & Champagne on Q
New 1st F bootcamp workout, the Joust, has a hard launch of this Friday 9/20 at Charlotte Christian on Sardis Road
Mud run payments for transportation and refreshments were due at the end of August. Time to pay the piper if you haven’t already. It’s a long walk to Columbia
Mud run training options include Gauntlet on Fridays at 5:30 and Junction on Sundays at 6:15. Both are at Freedom Park
Lots of November CSAUP options, including Tough Mudder (11/2), Spartan Beast (11/9 – see the post on the site for F3 discounts and heat info) and Thunder Road ½ and full marathon (11/16)
F3 Wagon Wheel is your solution for long, slow distance runs to train for Thunder Road. Full training launches from the Captain Jack statue on Kings Dr and 4th at 6:00 on Sundays with half training launching 30 minutes later from the same spot. Don’t make Silent Bob run the half marathon training alone again #2ndFwaslackingyesterday
Swiper……you stink!
18 PAX posted in the Smoky Mountain gloom. For 1 hour, the Blue Ridge Assembly (BRA) was re-branded Pain HQ. Several FNGs posted, in full form might I add.
The Thang:
Ball of Man – a group prayer primed the gears
Descent to Robert E Lee Hall for warm up; SSH X 15, Mountain Climber X 15, Merkin X 15, Peter Parker X 15 (these are all made up bc I can’t remember)
Descent to base camp for 6 Minutes of Mary, brought to you by Dredd
LBC X 20
Russian Twist X 15
Low Slow Flutter X 10
Dolly X 12
Freddy Mercury (isn’t that the name) X 20
Jacob’s Ladder: Ascent to BRA HQ – 1 burpee, descend to base camp, repeat to 7 burpees.
BRA HQ Parking Lot – partner exchanges
1 Squat, 10 Merkins – 2 Squats, 9 Merkins – you get the point
Wall of Glory; Dips X 20 – Derkins X 10, Wall Jumps X 15
COT. Aye.
Respect to all FNGs for an outstanding rookie post in the high altitude oxygen.
Written by: Swiper AKA “Your Local Gasman”
Skywalker’s Moleskin
So, something had clearly crawled up and died inside of Swiper or perhaps it was the change in altitude and air pressure that had his bowels working in overdrive. Too many times, YHC overheard “Swiper……not again” as Swiper would drop a grenade or crop dust the pax as he smoked by the rest of us.
As we are doing Namearama, one of our FNG’s, when asked to tell us about himself replies, “Well, I’m a White Male….” “Unabomber!!” screams either Dredd or Swiper. And Unabomber it is. We are hoping that he will start wearing hood sweatshirts when he posts this winter.
A special shout-out to The Lizard for a strong first post. Even more impressive was the fact that The Lizard led a hike, albeit a SLOW ONE, up to the top of the mountain later that day. He was so smoked that YHC thinks he hit the fartsack at 2000 hours.
If the Q can’t do it…….
43 of the fatihful – a new record at DMZ – posted this morning for a #beatDown that YHC wasnt even sure that he could do.
Ball of Man for a prayer to launch us in the right direction
Mosey to CMS
COT: SSH, IW, Mountain Climbers, Seal Jacks (led by Swiper), LBC, Squats, seems like there was something else but I don’t remember what it was.
Mosey to front parking lot only to discover that we had so many pax, there wasnt room for what YHC had planned. An audible was called and we moseyed to the football field.
Mama’s Four Layer Cake
1st Layer
Sprint to 50 yd line & back then 5 Merkins,
Same sprint with 5 Squats
Same sprint with 5 LBCs
same sprint with 5 Burpees
2nd Layer
Sprint 50 with 10 Merkins, then sprint back
Same thing with 10 Squats
Same thing with 10 LBCs
Same with 10 Burpees
3rd Layer
Same sprint with 15 Merkins
Same with 15 Squats
Same with 15 LBCs
Same with 15 Burpees
4th Layer
Same sprint with 10 Merkins
Same with 10 Squats
Same with 10 LBCs
Same with 10 Burpees
Run to side parking lot for MOM led by Field of Dreams
Run back to Park (with a Jailbreak called by Swiper) to COT
Moleskin
It was awesome to see so many of the pax come out this morning. Lots of good #MumbleChatter from Swiper who made a special guest appearance from the Freedom Park crowd. Swiper and Agony were giving YHC grief about having to dig out their passports to come so far south for DMZ. Funny though, Agony lives about a mile away.
After the 2nd Layer of the Cake, YHC was starting to question if he could complete his own workout. A very wise member of the Area 51 pax once said “If you can’t Q it, don’t do it.” But the adrenaline of being around all the great energy from the Pax kept YHC going. Thanks guys.
Announcements:
Area 51 Labor Day Convergence workout next Monday at South Charlotte Middle School. Joker and Honeybee on Q. 0700 so no headlamps needed! NO DMZ NEXT WEEK.
Aftermath, one of our new 3rd F workouts, begins Wednesday September 4. 0630 at the Starbucks at Piper Glen (where Trader Joe’s is). We will be going through Search Ministries’ Foundations Study. Even if you cant make it every week, this is a great study to do. It’s topic based and is designed in such a way that missing a week or so doesnt minimize what you will get out of the study. Busch and Skywalker will Q.
Whew! That Kraut is Sour
16 faithful posted at 0630 in the middle of the beautiful Blue Ridge Mountains for a “moderate” workout, but Sauerkraut didnt get the memo.
Skywalker on Q:
COP
SSH, IW, 10 Burpees, Seal Jack, Merkins, Peter Parker, Dolly, Parker Peter, Mountain Climbers
In same parking lot:
Sprint to end 10 burpees, sprint back – Squats til all Pax are back
Sprint to end 10 burpees, sprint back – merkins til all Pax back
same with Dolly
We might have done it again; I dont remember
5-7 MOM
Sauerkraut on Q
Definition of Sauerkraut:Chopped or shredded cabbage salted and fermented in its own juice.”
Mosey to Stone Wall by the Babbling Brook for some Legarama
Peoples Chair
Squats
Peoples Chair
Jump Lunges
Something else but I was too smoked to remember
Mosey some more………until FINALLY
The Baby Layer Cake with a Side of Sauerkraut
Spint up/back parking lot then 5 Merkins,
Same with 5 Derkins
Same with 5 Squats
Same with 5 Jump Lunges
Same with 5 Burpees
Run a “Pal” – a backward lap in Sauerkraut-speak
Plank til done
Spint up/back parking lot then 34 Merkins,
Same with 3 Derkins
Same with 3 Squats
Same with 3 Jump Lunges
Same with 3 Burpees
Run a Lap that’s Sauerkraut-speak for run the Pal in the other direction.
Run back to Hibbard Hall (up a STEEP HILL), while being filmed by The Lizard, for COT
Naked Moleskin
So first, this was supposed to be a FNG-friendly workout as we had several new members of the Pax who joined us as FNG’s yesterday at the workout led by Dredd and Swiper. Dredd had asked us to keep the intensity to a moderate level, but Sauerkraut was having none of that. In fact, at lunch he kept defending himself with the line, “That’s nothing compared to what we do at Bastion.” Yeah, probably true, but the Blue Ridge Assembly site is essentially one big hill with almost no level ground and at altitude higher than most of us flatlanders are used to, Kraut.
Of course, it didn’t help that after hearing what YHC had planned for the first half of the workout, that Kraut had to call an audible and change his attack plan 5 minutes before launch. So Kraut ran the pax around, and around, and around, and around, the Assembly site trying to find the ideal locations for his doses of #downPainment.
T-claps to Hercules, a 60+ year old former flight surgeon who flew on the C-130.
And t-claps to all the JFG guys who had never been to an F3 workout until this weekend. We hope that you got a good taste of what has the rest of us so addicted. We look forward to seeing you guys in the Gloom!
And special t-claps to Davis “The Lizard” Kuykendall, Ken Schultz, and Chip Cash with Search Ministries for inviting us to Search’s 2013 Bootcamp. It was a great blessing to be amongst so many awesome men of God – young and old.
Aye
Mama’s Four Layer Cake
18 strong posted in the rain for a Layer Cake workout hijacked from Bastian.
The Thang:
Run to Carmel Lot for COP
20x SSH
20x Imperial Walker
20x Carolina Dry Dock
20x Mountain Climber
Steps and Ramps Lap
The Layer Cake
Layer One: 10x Diamonds / Sprint
10x LBC / Sprint
10x Merkins / Sprint
10x Squat / Lap
Layer Two: Repeat 15x – Substitute Wide Arm for Diamond
Layer Three: Repeat 20x – Substitute Stagger Right and Left
Layer Four: Repeat 15x – Substitute Carolina Dry Dock
15x Low Slow Flutter
15x Dolly
15x Russian Twist
15x Freddy Mercury
Run to back wall for People’s Chair
20 Squats
Repeat
Lunge Walk, Bear Crawl, Run back to COT
Moleskin:
Great work and good to see everyone in the rainy Monday gloom. Thanks for the opportunity to lead.
Dick Clark – way to hang in there brother. It wasn’t until the COT that we found out you pulled a groin Saturday.
Two new 3nd F opportunities after Labor Day. Check site for details.
F3 Thunderbird was a success. All activities a go, even in the rain.
Whose idea was this anyway?!
26 brave souls met in the humid gloom this morning for Part 1 of Psycho T’s Farewell Tour.
The Thang
Quick ball o man
.4 mile jog to carmel ms
13 burpees
20 ssh
12 burpees
20 seal jacks
11 burpees
20 Imperial Walkers
10 burpees
20 LBC’s
9 burpees
20 Jump lunge
8 burpees
20 Prisoner squats
7 burpees
15 Mountain climbers
6 burpees
10 peter parker
5 burpees
10 parker peter
4 burpees
15 frog hops
3 burpees
10 diamond merkins
3 burpees
10 wide arm merkins
1 burpee
Lateral Railing walks on hands and feet
3 Relay races. Sprint, bear crawl and donkey kongs. Winner chooses losers excersise; which the only logical choice was 15 more burpies. Winners did plank series.
Mary: Superman, slow Freddy Mercury, Michael Phelps, Glute bridge and Cumberland county viaduct.
.4 mile run back to parking lot
COT and ball o man.
Psycho T’s MOLESKIN: Thank you for all your prayers and support as our family prepares to move to Colorado. I will miss my F3 family, but am looking forward to starting a new one in Denver.
Skywalker’s Moleskin: OK, who came up with idea to invite Psycho T to Q anyway?! Seemed like a good thing at a time. Each time I’ve gotten out of my car or a chair today, I’ve been reminded of how PT smoked us with this workout. When he called that second set of burpees, most of the pax knew where this thing was headed……..no pain, no gain. And there was plenty of pain. For those who have the guts, come out to Death Valley for Part 2 of his Farewell Tour.
On a personal note, Psycho T has made a tremendous impact on the pax since he started coming to F3 a few months ago. And those who know him are sorry to see him move.
Psycho T’s Farewell Tour
As Psycho T prepares to leave for Denver in a few days, he will Q Part 1 of the Farewell Tour tomorrow at DMZ (Carmel Road Neighborhood Park). Part 2 will be at Death Valley on Wednesday. Join us at 0530 at one or both. Aye!
Hey! The Grass is Drier over Here
23 members of the Nation walked away from the poisonous bite from the venomous reptile better, known as Cottonmouth, doing his inaugural Q.
The fields were nice and wet – the way they should be- for such a beatdown as we received.
The Thang
Cottonmouth Q
Count of into groups 1 & 2 for Indian Run to Front Field,
COP:
IW x25
SSH x31
Merkin x25
Mason Twists x10
Air Squat x10 5sec down 5 sec up in cadence
20sec hold squat with a few groans signifying a #crowdpleaser and will be enjoyed soon again bc YHC loved these too.
Two lines Indian Run to soccer fields
Short loop around field to hill
At bottom of Little Hill:
-P1 planks
-P2 places P1’s ankles in hands on shoulders and squats/military press x5
-Wheelbarrow to top
-Bearcrawl down
Flapjack
Repeato x4 yet Q allowed 3 and planking if needed.
Mosey to sand box for softer “landing” on next exercises
Partner-up on line
Knee Highs alternating legs x20
Flapjack x3
Tuck Jump x20
Flapjack x3
Plank
Left and right leg/arm high x3
Mosey to picnic pavilion
Partner 1-Decline Merkins x10 AND Dips x20
Partner 2-ßä#š! To The Wall Hold until Partner 1 finishes.
Flapjack X3
Skywalker Q
Short Mosey from Pavilion to soccer fields for 3 MOM
Dolly x 32
LBC x 21
Mosey to Parking Lot for some Skywalker Uphill Sprints
Sprint to 1st light post (approx 50 yds) for 5 Burpees, Sprint back to Finish
Sprint to 2nd light post (approx. 100 yds) for 10 Burpees, Sprint back to Finish
Rinse & Repeato with Lunges: 15 & 20 respectively
Rinse & Repeato with Merkins: 10 & 20 respectively
Mosey to bottom of North Face
Jacobs Ladder with 7 Burpees at top working down to 1. However, YHC called an audible and we stopped after the 5 Burpee round
Mosey to field above North Face for some more pain
All in Cadence
Merkins x 10
Freddy Mercury x12
Rosalita x 21 (in espanol)
Merkins x 11
Run back to Shovel flag for COT
Moleskin
Observations by Cottonmouth:
In the beginning of the Indian run, a comment of “slowdown” made YHC realize how much fun this could be for all men involved (especially for Iceman, our 11 yo FNG who decided to, without effort, sprint within our line). Must have loved Skywalker’s sprints to follow later.
After running around, apparently aimlessly, we devised a strategy of moving masses, in wheelbarrows, up our (yet to be named) Small Hill soon after to face an unexpected challenge when being chased by Bears. The unassuming Pax knew nothing of this teaser to Skywalkers NorthFace #beatdown to come but clearly was up for the task and, for some, eager to try something new.
Following our contest to see how high each of us could jump, in the sandbox, we decided to relax by leaning against the wall of the pavilion. While one of the Pax commented “the Q’s holding up The Wall backwards”, followed by the explanation that in fact he was doing it the right way because of something about “…his back”, the Q quickly corrected his position without a snappy retort as he was clearly focused on making sure “the wall” didn’t fall on his Pax.
T Claps to all the Pax today for a GREAT performance! Thank you for encouraging YHC for his virgin Q as he promises to deliver future pain when least expected. Huge thanks to Skywalker for his Fellowship and guidance in allowing YHC to co-lead these fine strong men today! #funtimes
Observations by Skywalker:
So the North Face exercise was not well thought out. It’s been several weeks since YHC has had to scale that mountain. Trying to do Jacob’s Ladder after Cottonmouth’s #beatdown and YHC’s sprints turned out to be not a great idea. After the 2nd “sprint” up the hill, YHC was gassed and several of the pax werent able to do more than crawl up the Face. Seeing that we would have to extend the workout by 30 mins for an exercise that normally takes most of us 10 mins, YHC made the very popular call to stop.
As we next circled up on the field above the Face, a pax says, “hey, it’s wet here, let’s move over a little.” WHAT??????? YHC’s response, “That’s why it’s called working out outdoors.” Embrace the wet my brother – that’s part of what makes F3 what it is. Rain, snow, sleet or shine. And clearly this unidentified #complainer hasn’t been to Death Valley after a night of downpours or on the football field at DMZ or Governator.
Great work by all this morning. This was a small crowd for The Rock normally but was a great size for what the Q’s had planned. A special welcome to Ice Man and Volker. Hope to see the two of you out in the gloom again soon. Aye!
Basketball……….DMZ Style
11 men showed up in the soggy gloom to get their week started off right at DMZ.
The Thang
Semi Gloss Q with a RAPID warm up
Run down to football field (backwards, forwards, sideways etc) and back to the basketball court
20 SSH
20 Mountain Climbers
20 IW
20 Merkins (on your own)
Spackler takes over Q 3.5 mins into DMZ
COP: Mosey up to playground for pain station circuit work
1st station – 20 slow squats
2nd – 30 dips
3rd – 20 diamond merkins
Rinse Repeat
1st – 10 burpees
2nd – 20 step ups
3rd – 30 LBC’s
Rinse Repeat
Mosey back to the basketball court (split into 1’s and 2’s)
1’s – bball sprint (foul line, mid-court, foul line, end line)
2’s – burpees until 1’s complete sprint
flapjack and Rinse Repeat
1’s – bball sprint
2’s – CCD’s
flapjack/RR
1’s – bball sprint
2’s – Dolly
flapjack/RR
1’s – 4 bball court gassers
2’s – Military Merkin
flapjack/RR
Mosey to center court for Mr Jack Webb x 7
Stay put for Mary
20 dollys
20 back scratchers
10 CCV each side
34 burpees (goal was 31 for 31 days of July but all PAX but one (name can’t recall) finished early and he said he had 3 left so we all joined him for 3 more)
Moleskin
Very quiet crew today. Unsure if that meant it was too easy or what but next time I will crank it up more to silence the silence.
YHC (Spackler) made the executive decision to allow Semi-Gloss to run the warm up (which became a good idea Saturday night over libations at The Lodge) #liquidcourage. Semi-Gloss was so overly excited that he actually pulled up and immediately hit the port-o-john onsite. He was all about taking up 15 mins for a good warm up. Warm up took 3.5 mins and he quickly handed it back over saying that was all he had. Not sure if he disappeared back to the port-o-john or what.
Thankful that no one got hurt during the basketball sprints. Was like running on slime.
Big props to Judge Smails for running to the site once again and please lift his family up in prayer this week.
Please keep Mr Furley and his family in your prayers.
Charlotte South’s July 4th Convergence Workout
When: July 4th 0700-0800
Where: South Charlotte Middle School (no headlamps needed – Aye!)
QIC’s: Tiger Rag, Joker, & Skywalker
Join us for a special convergence workout to celebrate our nation’s Independence Day. Let’s see if we can get 100 of the Charlotte South Pax. We will split up into 3 groups and rotate amongst the QIC’s for an extra dose of #downPainment.
Coffeeteria to follow immediately after at the Starbucks in Piper Glen Village