15 Souls decided to get out of the fart sack the day after Christmas and start burning off the excessive eating yesterday with some early morning masonry work! I think I would be a little scared to have Kevorkian lay any real bricks with me though,,, seems the Ebola virus that he had for the last 6 weeks had hampered his counting skills:)
Warm up
50 SSH
40 MC
30 LBC
20 Forward Lunges
10 Merkins
20 Air Circles
The Thang:
Mosey over to the first station to do a quick peoples chair then happened to see some benches to get to work
10 Burpee’s
10 Heels to heavens
10 Box Jumps
Rinse and repeat 2 more times mixing in some Planking in the middle
Mosey over to the hill for an indian hop to the railing to mosey over to the bridge with a quick lunge walk across, of course we did some plank jacks while we all got caught up
Mosey over to the short wall to do some dips in cadence just for fun so that we could work our way to the brick and cinder block pile.
The work begins with a couple of small bricks
10- Arm Raises in plank (each side)
10- Arm Unders- in Plank (each side)
15- Single Single double arm raises (standing position)
Grab a cinder block
10 Calf raises (toes out)
10 Calf Raises (toes forward)
10 Calf Raises (toes in)
Shoulder Shrugs (x2 in cadence 10 count)
Drop your friend and mosey back to short wall to do a quick round of
American Hammers (30) and Supermans (15) in cadence
Moses back to the bridge for a quick frog jump OH WAIT slippery bridge (Q almost bites it) to a quick audible for a lunge walk across
Partner up of for a 40 Burpee/ Supine combination 2 sets of 10 Burpees each.
Mosey on back with a quick people’s chair with some air presses and a quick jailbreak back to call it a game
Moleskin:
In a busy season I am amazed/impressed/proud to be part of a group of men that are striving to get their priorities straight, men that want to serve their families, men who understand there is a bigger picture to our everyday lives. I appreciate everyone that comes and takes the time to push themselves and grow into a stronger, better, more humble version of themselves. As one of the local site Q’s, I can only begin to tell you how I appreciate the leadership and guidance that Snowflake, Ice, and Dasher provide, allowing guys like us to push ourselves to challenge each other, to sharpen each other to go out into this crazy world and somehow, in small little ways, leave this world some how better than we found it. SO MY NEXT CHALLENGE TO THE PAX. 1. For some of you coming for a while and are feeling frisky, to step up and lead a work out, or part of a work out (any one of us will help in anyway) 2. For those that are new and and still getting your legs underneath you and catching your wind KEEP COMING, your dedication will pay off. Shout out to Popeye and Slow pitch, there is a fire in them that pumps me up! A No Giving Up attitude!
Snowflake thanks for taking us out
Announcements
Answered Prayers- The miraculous news of Heather Meyers testing negative for any signs of Cancer this past week!!!!!!!!!
Joe Davis Run -January 9th.
Commitment Convergence- Our site – January 16
Spartan Race Dates April 9th ( Concord- Sprint race 3-5 miles) Aug 6 (Asheville- Super 8-10 miles) We will have a team name shortly and we will post
on Behalf of Transporter
The men of Outland threw down a challenge: Whichever of our AO’s drew the most Pax on December 19th would win, the losing AO would have to do 100 Burpees per man the following week. Challenge Accepted!
37 men (including 4 FNGs and a 2.0) proved their commitment by posting this morning. Here’s what they got for their time.
COP in cadence
12 SSH
12 Squats
12 Merkins
12 Days of Christmas (with a tour of campus)
1 Super Burpee (burpee with 5 merkins) At Teacher Lot
2 Deck Squats by Courtyard 1
1 Super Burpee
3 Jump Squats by Courtyard 2
2 Deck Squats
1 Super Burpee
4 One-Legged Good Mornings at bottom of hill
3 Jump Squats
2 Deck Squats
1 Super Burpee
5 Burpees at top of hill
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
6 Diamonds IC on sidewalk
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
7 Squats IC near back porch
6 Diamonds IC
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
8 Merkins IC on sidewalk
7 Squats IC
6 Diamonds IC
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
9 Lunges (we were at the bridge, so we lunge walked across the bridge and back)
8 Merkins IC
7 Squats IC
6 Diamonds IC
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
10 LBCs IC on sidewalk
9 Jumping Lunges IC
8 Merkins IC
7 Squats IC
6 Diamonds IC
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
11 Mountains Climbers IC at side wall
10 LBCs IC
9 Jumping Lunges IC
8 Merkins IC
7 Squats IC
6 Diamonds IC
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
12 Makhtar N’Diaye IC side lawn
11 Mountains Climbers IC
10 LBCs IC
9 Jumping Lunges IC
8 Merkins IC
7 Squats IC
6 Diamonds IC
5 Burpees
4 One-Legged Good Mornings
3 Jump Squats
2 Deck Squats
1 Super Burpee
Grab a Rock you can be proud of
12 Curls IC
12 Overhead Press IC
People’s Chair, assorted Leg Raises and Air Presses
Run up to top lot, Partner up.
Partner 1 does Bear Crawl to first light post and back while Partner 2 does LBCs.
Flapjack
Mosey down far steps and back around to wall.
More People’s Chair, etc.
Mosey to front porch
12 Box Jumps, 12 Dips, 12 Derkins OYO.
Rinse and Repeat.
Mary
25 Heels to Heaven IC
25 LBC IC
25 Bicycle IC
12 Russian Hammer IC
25 Dolly IC
Moleskin
Ice9 and I are grateful for each of you men who posted today! Who knew that after starting a little over a year ago, from our very humble beginnings, we would be able to draw 37 Pax on one frosty Saturday morning, to push each other through a workout, and encourage each other through the hard work that is Life.
But that is the true beauty of F3. Creating friendships that carry us through job changes, health crises, and anything else the Sifter throws our way.
The accountability to not just show up in the Gloom, but to Show Up in Life, as leaders in our homes and communities.
Aye!
Sign up for the Joe Davis Memorial Run, great cause and lots of F3 Pax.
https://joedavisrun.racesonline.com/register
9 men, including 1 FNG, made it out to their favorite Union County Saturday AO and were warmly greeted by a pumpkin pie-erasing beatdown. The festivities went like this:
COP
SSH x 15 In Cadence
10 Burpees
Squat x 15 IC
9 Burpees
Merkins x 15 IC
8 Burpees
Mountain Climbers x 15 IC
7 Burpees
LBC x 15 IC
6 Burpees
Lunge x 15 IC
5 Burpees
Diamond x 15 IC
4 Burpees
Dolly x 15 IC
3 Burpees
Imperial Walker x 15 IC
2 Burpees
Wide Are Merkin x 15 IC
1 Burpee
Mosey over to second courtyard
Wall Walk
Box Jumps x 15, Dips x 15, Derkins x 15
People’s Chair, Air Presses x 30 thrown in
mosey to first courtyard
Wall Plank to BTW to Wall Plank
mosey to rock pile, grab a Partner and one rock per pair
Rock Chasers around Bus island- Partner 1 runs w rock; Partner 2 does 5 Merkins and chases. When he catches partner, flapjack.
2 Laps around island.
People’s Chair
Mosey to bridge: Bear Crawl first half, Lunge Walk second half, Plank for 6.
Mosey to field, find Partner.
Partner 1 does Makhtar N’Diaye while 2 runs to opposite goal and back.
Flapjack
1 does Squats while 2 runs, Flapjack.
1 does Peter Parkers while 2 runs, Flapjack.
Mosey to concession stand.
15 Box Jumps, 15 Dips, 15 Derkins.
15 One Legged Squats (foot on wall), 15 Dips, 15 Derkins.
Mosey to field and take Chin Up Bar into grass.
Pax circle up, hold Plank while each man takes a turn at AMRAP Chin Ups.
Might have been more Box Jumps and Incline Merkins back at concession stand.
#SelfSmoked
Mosey back to bridge
Lunge Walk first half, Bear Crawl second half.
Mosey back to front of school for Mary
MOM
LBC x 30
Heels to Heaven x 30
Dolly x 15
Moleskin
Welcome to FNG Turtle (Josh Berlin)! Great job for your first post. Glad to have you join us. He’s another strong Lawson man, EH’d by Doc McStuffins. Speaking of the good doctor, he flew by YHC on the Rock Chasers. He was carrying a rock and I wasn’t. #humbled Stay tuned for Doc Mc’s VQ coming next weekend! Sure to be a beatdown.
Announcements
The 4th Annual Joe Davis Memorial Resolution 10K/5K Run benefiting Keystone Substance Abuse Services is scheduled for Saturday January 9, 2016 at 8:00 AM starting at Walter Elisha Park in Fort Mill, SC.
All are welcome: your M’s, your 2.0’s, your family, and your friends! http://joedavisrun.racesonline.com/
What could be a #Commitment record 19 men (including a sure record 5 FNGs) posted in the frosty Gloom of Weddington High School today for a Transporter Special.
Fitting that so many would launch a new fitness commitment, with #Commitment just crossing the 1 Yr anniversary mark.
The pain went like this:
COP
40 SSH
30 Mountain Climbers
20 Hi Knees
10 Merkins
10 Merkins
20 Hi Knees
30 MC
40 SSH
The Thang:
Mosey to Rock Wall- Quick People’s Chair then Grab a Friend
11 Curl To press
11 Low Slow Squat
11 LBCs
X3 in Cadence
Grab a partner
Lock Horns, push 40yards 5 Burpees. Flapjack.
Push back 40 yards, 5 Burpees.
Partner Carry 40yards, 5 Burpees, Flapjack.
Partner Carry back, 5 Burpees.
X2
Mosey to Railing with a quick lunge walk on the way
11’s
Starting with 1 Merkin at the bottom of the stairs and 10 box jumps at the top.
Plank it up with a quick stump jumpers then mosey over to the hill with a short bear crawl on the way
Hill was a round of 7’s with Carolina DD’s at the top LSS at the bottom
Mosey over to the Cove for some People chairs with air press 11 Derkins back to Peoples Chair, 11 Derkins
Mosey back to base to finish with a quick 30 LBC and 30 American hammer
Moleskin
It was awesome to lead a great crew this morning, a group of guys that want to better themselves and grow both physically and spiritually. Today just want to give a special shout out to Posse, he and I partnered up on the Locking horns and partner carry and he held his own, 2 months ago he would not have been able to do that, nice work! Continue to see others beginning to kill it, Dr. Mcstuffins better step up quick and lead a work out, he is a beast. We want to continue to pray for the Meyers Family, pray that God continues to heal Heather, pray for a quick recovery for Ice.
FNG’s
Legal Zoom- Andrew Malcome
Shop Dawg- Mark Cole
Glow Stick- Jeff Sheppard
Kenyan- William Vanhinigan
QCC- Josh Daniels
Remember; More F3 awaits! Check out these nearby weekday UnionCo workout locations (AOs) – ALL START AT 0530 am.
Monday Starting November 30th: Cuthbertson Middle School
Wednesday: Marvin Ridge High School. Park down near football field
Thursday: Chestnut Square Park
Friday: Sun Valley Middle School
Posted on behalf of Transporter
7 Camel slayers posted, and tore the hump right off Dromedary. It looked like Luke Skywalker in that blizzard scene. Went something like this:
SSH x 25
Squat x 20
Merkin x 15
Ring of Fire
Run a lap, followed by 10 Squat, 10 Merkin, 10 LBC.
Rinse and Repeat 3 more times with varying Leg, Pusharama, Mary circuits.
Up to Cafeteria benches. Box Jumps, Dips and Derkins. 15 each x 2.
People’s Chair until all finish, then stay seated for 20 Air Presses.
Back down to field. Partner up.
1 does LBCs at side of field while 2 runs to far side, completes 20 CDD, and runs back. Flapjack.
Rinse and Repeat w 15 Squats/Freddie Mercury, 10 Burpees/Russian Twist, 10 Diamonds/Flutter.
Half lap to base of hill, Bear Crawl up.
Mosey across watching for buses.
Bear Crawl down steps, Plank for 6.
Inchworm to crosswalk; Start in Plank, feet move towards hands with straight legs, then hands walk forward, Merkin, Repeat til done.
Lunge Walk to next speed bump, Backwards lunge to next speed bump.
Mosey back. Stop for audible Partner Carry back to Virtual Shovel Flag.
Mary
Moleskin
When Stumphugger called in sick, Brat gave YHC a second chance for the Q missed during convergence. I have been gone too long from this AO, and was grateful for the opportunity. Great to see the Union County crowd again; hope to have you out at #Commitment! Great work by everyone- Kotters to Grease Monkey and his new knee, good to see Enron again, Doc, Bratwurst and Short Circuit continue to kill it like they do each week at Commitment. Honey Bee jumps back into Boot Camp after crushing Thunder Road at 3:10. #Smokeboots
Announcements
Join many of your F3 Brothers for the Joe Davis Memorial Run, to benefit Substance Abuse Services. Sign up here https://joedavisrun.racesonline.com/
8 Men showed no fear of Cantore as they posted in the threatening gloom of a Union County Saturday morn. Their Daily Red Pill tasted something like this:
COP In Cadence
SSH x 25
Squats x 20
Merkins x 15
Mosey to first courtyard
Warm up with People’s Chair for 1 minute, then
Donkey Kicks x 20, Burpees x 5, Merkins x 10
Another minute of People’s Chair, then
Donkey Kicks x 30, Burpees x 10, Merkins x 15
Mosey to second courtyard
Box Jumps x 10, Dips x 10, Derkins x 10
Box Jumps x 15, Dips x 15, Derkins x 15
Mosey to big hill for Sevens
1 Squat at bottom, 6 Merkins at top…….
6 Squats at bottom, 1 Merkin at top.
Bear Crawl down to next sidewalk
Mosey across bridge to fields for B.O.M.B.S.
Run out to “cone”, Burpees x 10, run back to start.
Run out to cone, Overhead Press x 15, run back.
Run out to cone, Merkins x 20, run back.
Run out to cone, Big Boy Sit-UPs x 25, run back.
Run out to cone, Squats x 30, run back.
Mosey to Concession stand; Dolly x 25, LBC x 25.
Mosey to underneath bleachers; Incline Rows x 15, Squats x 25.
Meander around back of bleachers looking for an old friend, who is MIA.
Mosey out to far goalpost.
Find old friend Chin Up Bar-
Pax forms half circle around ChinUp Bar in Plank position. One at a time, AMRAP Chin Ups while Pax plank, rejoin Plank circle when done.
All Pax having given best effort, form Indian Run line and run back to Concession Stand.
People’s Chair, some Air Presses to warm up for another old friend.
Mosey to Bridge, Lunge Walk across, mosey to field at Rock Quarry.
Introductions to Jack Webb, and we go up to 10 Merkins/40 Air Presses.
People’s Chair to forget how much your shoulders hurt.
Mosey to front porch.
MOM
LBC x 30
Bicycle x 25
Dolly x 20
Russian Twist x 15
Moleskin
Great to have everybody out, in spite of the April weather. Cantore couldn’t decide if it would be 72 and humid, or pouring rain. Settled for both. Excellent effort by everyone. WWII sit ups in the soaked fields was a treat; glad to see most remembered to bring towels. Always a pleasure to Q this group! YHC couldn’t shake Doc McStuffins or Silicon on the tougher bits; two more beasts ready to take the reigns.
We wish the best to the crew running the Spartan Beast next weekend, won’t be the same #Commitment with you gone. Good Luck and Godspeed men!
15 Trick or Treaters were hopeful, but they rang the wrong bell. Dr. Kevorkian answered, and this is what was passed out:
SSH x 31
IW x 31
MC x 31
LBC x 31
Merkins x 31
Knee Raises x 31
Mosey to the Right
Box Jumps x 10
Derkins x 10
DIPS x 10
Step Ups x 10
RINSE and REPEAT
Mosey to the Right
People’s Chair:
Regular, Rt. Leg Up, Regular, Lt. Leg Up, Regular, Air Presses x 31, Air Punches x 31
RINSE and REPEAT
Mosey to the Right
Pair up:
Partner 1 does 8 point Burpees x 10, Partner 2 does Incline Merkins until tapped.
RINSE and REPEAT x 3
Mosey to the Bridge
Lunge walk forward across bridge, turn around Lunge walk backward to start, turn around Bear Crawl halfway, then Crab Walk all the way till the end.
Mosey to the Track
Indian Run around track
*Editor’s Note: This was not your 2.0’s Indian Run, this was diabolical. Pax counted off by two’s, with groups going to opposite sides of the track at 50 yard line.
Both groups running counterclockwise, last man sprints past the front of his group, all the way to front of other group. Basically turned onto a 440. Cue the Merlot….
Mosey to the Rock Quarry
Pick up a “friend”
Bicep Curls x 15
Shoulder Press x 15
Overhead Tricep Extensions x 15
Mosey to Starting Point
Heels to the Heaven x 10
American Hammers x 31
Moleskin by Snowflake
This was a very good (by that I mean miserable) beatdown by the good doctor. Well thought out and painfully effective. Quads were on fire during the People’s Chair, that lasted about two days. And then we got to the track….Truly a case of Assisted Suicide.
News:
Joe Davis Run – 5K & 10K in Early January, (contact: Bratwurst)
Spartan – Beast on November 14th, (contact: Kevorkian, Transporter)
F3 Soccer Game – Matthews Sportsplex on November 7th (contact: Bratwurst)
10 Pax welcomed the crisp Fall air of the Gloom to kick off their weekend with Commitment and camaraderie.
The Thang
SSH x 20
Squats x 20
Mosey to first courtyard
Box Jumps x 15, Dips x 15, Derkins x 15
Rinse and Repeat
Mosey to second courtyard
Wall Walk, get back in line for more, 3 rounds
Mosey to back of school. Bear Crawl, Lunge Walk, Crab Walk to back porch for Mind Eraser.
Merkins x 20, Wide Arms x 15, Carolina Dry Dock x 10, Diamonds x 5 (no breaks between).
People’s Chair; Left Leg high, regular, Right Leg high. foreshadowing –
Mosey towards wall near Rock Pile.
People’s Chair until all Pax gathered, then Balls to Wall.
Left Hand high, regular, Right Hand high.
At Rock Pile, find “High Rep” rock.
Bicep Curls x 13, Overhead x 13, Tricep x 14. Recover briefly (very briefly)
Bicep Curls x 14, Overhead x 14, Tricep x 13.
Mosey back to front porch for Mid-workout Mary.
LBC, Bicycle, Heels to Heaven.
So much fun, let’s do it again!
Mosey to first courtyard; Box Jumps, Dips, Derkins x 10 each
Rinse and Repeat.
Mosey to back of school; Bear Crawl, Lunge Walk, Crab Walk to back porch.
Partner Derkins x 15 each man.
Mosey back to wall at Rock Pile. People’s Chair with Air Presses x 20, Left Leg High while Air Punch x 10, flapjack w Air Punch x 10, regular with Air Presses x 20. Recover.
Mosey to front of school for Mary.
Russian Twist x 15, LBC x 25, Flutter x 15, Rosalita x 15, Dying Cockroach x 15, J-Lo x 15, LBC x 25
Ye Moleskin
Yes, it was a Groundhog day workout, lots of rinse and repeats. YHC selfishly limited running and cranked out the shoulder work today. The Ice9 Classic Mind Eraser on the back porch was particularly unsavory. Legend has it that Ice invented that workout at his farm in Waxhaw, where no-one can hear you scream. (although this version was only 100 civilian count reps, when Ice9 is Q the number goes so high, you can’t count anymore. Hence the name)
Welcome to Doc McStuffins, Commitment FNG and newish to F3. Kotters to Crowbar, who is “all in” for the Spartan race and has been setting shoes on fire with all the miles he’s putting in. Popeye and Posse continue to post, persevere, and improve. Much respect.
As we approach the 1 Year Anniversary of #Commitment, I continue to be amazed by the dedication and raw power of the Men I am privileged to post alongside of. All of you inspire me, and by your presence each Saturday, renew my energy for the journey ahead. Continue to reach out to the man to your left and your right each week, partner with someone you don’t know as well, and enjoy the 2nd F of Fellowship that is the Glue that holds men together.
Aye!
With both Site Q’s running the Heather’s Heroes audible 5K, Transporter took control.
Read on….
The day was rainy nasty and cold, my clown car crew started dropping like flies starting at 6:10 and I was concerned that no one would show up,,,but,,, there was one other dedicated soul that braved the elements. We kept dry and still managed to get a killer work out in utilizing the entrance of the school and 6 stations to drive the work
The Thang:
Six stations
1 Curl Bar
2 Push up bars
3 Reverse lunges
4 Jump rope
5 Should press
6 Squat
In doing the stations the first rotation we partnered to do the station while the other did 10 Burpee’s finished that to incorporate ABS in-between rounds
20 LBC
20 Pulse ups
20 Bicycles
Another round of stations while Flow and I rotated 6 Burpees,,, followed by
20 LBC’s
20 Russian Twist
20 Heels to heavens
Another Round of stations while we completed 5 Burpee’s each,,, followed by
20 LBC’s
20 Russian Twists
20 Heels to heaven
Had to get to 130 Burpees so we did 4 more followed by (10) 1 armed row’s each arm and 10 back flys. Figured we couldn’t do 130 Burpees so we cranked out 10 more for 140.
Did one more round of back and FLOW says, we might as well go to 150 so we pushed to finish off 10 more for a solid 150 Burpees each and 180 ab exercises!
Moleskin
Have to give Camacho some ribbing for not showing up as he was supposed to co-lead with me, he must have been scared of the rain!:) Secondly, very proud of Flow, he has only been in the F3 crew for a month or so but he pushes himself and has shown up to every work out on Saturdays and Mondays!! He is stepping up his game!
Posted on Behalf of Transporter
Nine showed up today for a good old fashion bootcamp style work out. Although some were concerned about working in rain, we quickly left the comforts of being dry and launched into a blustery beat down of Burpee and Supine proportions.
Warm up IC:
25 SSH
20 Mountain Climbers
25 IW
20 Reverse Lunges
15 Merkins
Mosey over to Rock wall for a partner work out
60 combined Burpees- Partner runs with rock, 15 Overhead press, runs back.
40 Combined Burpees – Partner runs with rock, 15 Curls, runs back.
15 Individual Burpees- 15 Individual Goblet Squat w rock.
Mosey over to railings for another partner work out
120 Combined Supines- Partner Runs up stairs 15 Merkins
80 Combined Supines- Partner Runs up Stairs 15 Carolina Dry Docks
60 Combined Supines- Partner Runs up Stairs 15 Dimond Push ups
Mosey over to the bridge and Lunge walk across- Mosey over to Short wall
15 Box Jumps
15 Bicycles
15 Dips
10 Box jumps
10 LBC’s
10 Dips
15 Box Jumps
15 LBC’s
15 Dips
Mosey to track for a 2X indian run around-
Mosey under bleachers
15 Modified Supines
15 Carlina DryDocks
15 LBC’s
Rinse & Repeat x 3
Mosey back to rock wall
Team Sit-ups to 40 – Quick mosey back to the front of school for 20 Russian twists
Ye Ole Moleskin
Again, just a good old fashioned boot camp work out with a crew that was not scared of working out in a bit of rain, except for maybe one,,,you know who you are…. I am impressed with Flow and Posse as they are pushing themselves and stepping up their game, no quit attitude! See you all next week for a workout that Camacho and I will put on for a good old fashioned beat down!
Announcements:
Heathers Hero’s Run
http://charlotte.info-komen.org/site/TR/RacefortheCure/CLT_CharlotteAffiliate?pg=entry&fr_id=5686
Mud Run http://www.ultimatechallengemudrun.org
Beast run http://www.spartan.com/en/race/find-race