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Burpee-palooza

The shovel flag was firmly planted (as firmly as possible given the concrete-like soil at this AO).  15 pax responded to the Twitter callouts and other peer pressure methods to post at Rebel Yell.

Grab the flag and head off to the soccer pitch.

COP:

  • 10 Burpees
  • SSH x 20
  • 9 Burpees
  • IW x 20
  • 8 Burpees
  • Merkins x 10
  • Merkins x 10 (Dora tried to get a head start on 7 burpees, so YHC threw more merkins at him)
  • 7 Burpees
  • Diamond Merkins x 10
  • 6 Burpees
  • Staggered Arm Merkins (R) x 10
  • 5 Burpees
  • Staggered Arm Merkins (L) x 10
  • 4 Burpees
  • Deep Squats (YHC’s chest and triceps need a break)
  • 3 Burpees
  • Wide Arm Merkins x 10
  • 2 Burpees
  • Carolina Dry Docks x 10
  • 1 Burpee

Little baby jog over to the darkest, farthest soccer field I could find.

Core Starfish – Flag planted at mid-field, run to each of 6 light poles and perform exercises below.  Run back to flag after each station and knock out 5 burpees at the flag before continuing to next station.

  • 50 LBC’s
  • 50 Dollies
  • 50 Flutters
  • 50 Back Scratchers
  • 50 Dying Cockroaches
  • 20 Heels to Heaven

Head over to the far side of the school

Circuit work on the picnic benches:

  • 20 CDD
  • 20 step-ups
  • 20 Dips
  • Repeat x 3

We’re running out of time, so quick run over to the mobile classrooms.

Trailer Park Special – Perform exercises below at 4 different stations on and around the ramps between the mobile classrooms.

  • 15 Deep Squats
  • 15 Derkins
  • 15 Jumping Lunges
  • Wall Walk approx. 15-20 yards
  • Rinse and repeat

COT

Moleskin:

  • The morning started with Radar announcing he ran 3 miles prior to the workout because the workout would be too easy for him.  We later learned that Radar and Dora met near the dumpster behind the school, rolled around in the wet grass to look sweaty, then jogged around just before the launch.  Hey, at least Radar can avoid being called out in future backblasts for not showing at RY. 
  • T-claps to Yoda, Skywalker’s 2.0, for posting on a school day.  Let’s hope he doesn’t fall asleep in math class this afternoon.
  • Dora looked strong this morning, especially with his Spearhead T-shirt on and his Amish-like beard.
  • COT was completely disrupted this morning as Spackler couldn’t wait to pass out his secret potion, resembling a little bottle of spiked Kool-Aid.  The event was trending on Twitter as the pax tried to figure out just what was in that concoction???
  • T-claps also go out to Spackler who posted this morning before jetting off to Vegas.  I guess he’s not planning on working out while he’s there.  Hmmm?  Safe travels, brother.

Announcements:

Laying the Foundation

YHC forgot the shovel flag this morning, but 23 pax (including 1 FNG) showed up anyway to enjoy the cool, crisp morning at Death Valley.

Little baby jog thru the parking lots to the far side of the school.

COP:

  • SSH x 25
  • Mountain Climbers x 25
  • Imperial Walkers x 25
  • Merkins x 25
  • Arm circles x 25 each direction
  • Turkish Getups x 10 R/L

Jog down to the baseball field for an animal theme:

  • Bear crawl from edge of grass to the outfield fence
  • Crab walk back to the infield
  • Inch worm to the fence
  • Dragon walk (or alligator walk) back to infield

Mosey back to the parking lot and partner up.  Grab 1 cinder block for each group from YHC’s truck.  AUDIBLE:  Smaller group today, so lose the partner and everyone grab a cinder block.

Head to the football field for some running and blocking.  Perform called exercise, then run 200 yards and perform same exercise again.

  • Side-to-side merkins on the cinder block x 20, rinse and repeat
  • Plank-o-rama
  • Shoulder Presses x 20 with cinder block, rinse and repeat
  • Plank-o-rama
  • Bicep Curls x 20 with cinder block, rinse and repeat
  • Plank-o-rama
  • Tricep Extension x 20 with cinder block, rinse and repeat
  • Plank-o-rama, including Makhtar N’Diaye
  • 25 LBC’s with the cinder block, rinse and repeat (no run in between this one)

COT

Moleskin:

  • Great work by all this morning.  Thanks for going along with my surprise plan of using the cinder blocks.
  • Apparently there was a nearly merlot spillage by a pax who shall remain nameless.
  • I realized while typing this that we did not do a single burpee this morning.  Everyone, down and knock out 10 burpees OYO. 
  • Welcome to our FNG Sussudia (Kevin S. is a Phil Collins look-a-like).  Good work out there, hope to see you back out soon.
  • Thanks for coming out to Death Valley.  It’s always a pleasure to lead such a strong group.

Announcements:

  • HDHH tonight – 6 pm at Vintner Wine Market and The Lodge.
  • Palmetto 200 is coming in March 2014.  This is a relay similar to the BRR.  Here’s the link:  http://f3nation.com/2013/10/01/50427/.  See Slim Fast if you’re interested in forming an Area 51 team.
  • Area 51 3rd F workouts Wednesday, Thursday and Friday.  Check website, twitter and/or weekly email for details.

Here’s a story, of a lovely lady

The shovel flag was planted as 29 pax (including 3 FNG’s) posted on a cool, crisp morning at Death Valley.

 

Warmup lap around the parking lot and down to the baseball field.

COP:

  • 10 Burpees
  • SSH x 25
  • 9 Burpees
  • IW x 25
  • 8 Burpees
  • Slow Deep Squats x 25
  • 7 Burpees
  • Merkins x 15
  • 6 Burpees
  • Wide arm merkins x 15
  • 5 Burpees
  • Staggered arm merkins (R) x 15
  • 4 Burpees
  • Staggered arm merkins (L) x 15
  • 3 Burpees
  • Firkins (finger tip merkins) x 10
  • 2 Burpees
  • Carolina Dry Docks x 10
  • 1 Burpee

 

That’s enough of that.  Migrate over to the bleachers.

Circuit work:

  • 15 Supine pull-ups
  • 20 Dips
  • 25 LBC’s
  • Rinse and repeat

 

Jog over to the track and partner up

  • Partner 1 runs a lap
  • Partner 2 flutter kicks until partner returns
  • Flapjacks
  • Rinse and repeat, replacing flutter kicks with Dolly’s

 

Mosey over to the neatly lined football field and circle up

 

Ring of Fire:

  • 1 pax runs around the outside of circle when everyone else does AMRAP of called exercize.
  • Runner calls the exercise
  • Exercises ranged from merkins, LBC’s, burpees, CDD, HTH, lunges, man-makers, and many more
  • Great variety of exercises chosen by the group
  • Finish the ring of fire with 10 final burpees OYO

 

Moleskin:

  • There’s nothing like a burpee ladder in COP.  Throw in some merkins in between and YHC is truly smoked.  At a couple points, I thought my arms might give out during the merkins.
  • Before the workout, Salt Lick announces that he would not do any burpees due to a back problem.  Hearing this, I told him he might be kind of bored.  Then he said he would replace burpees with merkins.  That must have been an extra painful COP for Salt Lick.  Sorry man. 
  • The ring of fire brought out some creativity from the pax, although not at first.  Merkins were called by 3 out of the first 7 guys…you know we have other exercises we can do, right.  YHC heard tons of mumblechatter during the ring of fire.  It was fun to hear the pax call an exercise to inflict pain on his brothers.  You will see this again soon.
  • FNG One Night Stand announced at COT that he didn’t know any other exercises to call in the ring of fire, so he said burpees.  #unsavory
  • Probably the best moment of the morning happened in COT.  FNG ***** announced himself as Tom Brady then Brady Bunch.  I can’t remember who, but someone said no, he’s an FNG…trying to name himself (or at least throw out ideas).  In sticking with the Brady Bunch theme, he was very quickly named Marsha.
  • Welcome to the 3 FNG’s this morning.  Good work out there, hope to see you back out soon.
  • Thanks for coming out to Death Valley.  It’s always a pleasure to lead such a strong group.

 

Announcements:

  • HDHH tonight – 6 pm at Vintner Wine Market and The Lodge.
  • New Friday workout, Joust, starts this Friday (0530-0615) at Charlotte Christian School.  Stone Cold is the site Q.
  • Area 51 3rd F workouts Wednesday, Thursday and Friday.  Check website, twitter and/or weekly email for details.

Ch-Ch-Ch-Chia – Chia Pet

Warmup:

Jog a lap and a half around the parking lot mixing in some high knees, butt kicks and backwards run.

COP (IC):

  • 1 Legged Merkins x 10 each leg
  • IW x 35
  • Peter Parker x 20
  • Parker Peter x 20
  • SSH x 35 (with varying speeds)
Little baby jog down to the football field
Divide into 3 groups and form 3 columns along sideline
Indian Crawl (approx. 50 yards width of football field):
  • Everyone planks while last man bear crawls to front
  • Everyone does squats while last man plank walks to front
  • Everyone does burpees while last man dragon walks to front (This took a while)
Stay in 3 lines for a little South Cakilacky railroad across field (perform merkins as a pax jumped over you)
The next exercise is one we haven’t done before:
  • Tunnel of Love
  • This was a true crowd pleaser
Circle up for some Mary:
  • Single leg Dolly
  • Other leg Dolly
  • Protractor
  • Single leg flutter
  • Other leg flutter
Jog back to the flag for COT
Moleskin:
  • Not much running today but the group worked hard on the field.
  • Corporate was out in full force checking the planking and merkin form of all the pax
  • After the infamous tunnel of love, everyone looked like a chia pet.
Announcements:
  • Rebel Yell workout launches tomorrow at 0530 at Polo Ridge Elementary.  You don’t want to miss it!
  • A51 Convergence on Labor Day at 0700 at South Charlotte Middle.
  • Interested in running Thunder Road full or half marathon?  Join the F3 A51 team.  See details on website.
  • New 3rd F workout starts next Wednesday, 9/4, at Piper Glen Starbucks.  Contact Skywalker or Busch for details.

The Taper Effect

The shovel flag was planted as 31 pax (with 3 FNG’s) ventured out into the gloom and worked out at Death Valley.

Grab the shovel flag and little baby jog to the track, ½ lap around the track, then circle up on the football field.

COP:

  • SSH x 30
  • IW x 30
  • Slow Squat x 20
  • 1 legged burpees x 10 each leg
  • Merkins x 10 (hold it)
  • Walking plank – CW
  • Merkins with shoulder tap x 10
  • Walking plank – CCW

The Starfish:

  • Flag planted at midfield, run to corner 1 to perform exercise, then back to center for exercise, then corner 2…
  • At the corners:  Flutters x 50 (100 for those who insisted on counting each leg movement)
  • At Old Glory:  LBC’s x 20
  • Total counts:  200 (or 400 ind. leg count) flutters and 80 LBC’s

Plank-o-rama

Little bit of Mary:

  • Dolly x 25
  • Cumberland County Viaduct (CCV) x 12 each side

Mosey over to the baseball field area for circuit work:

  • Supine pull-ups x 15
  • Wide-arm merkins x 15
  • Heels to Heaven x 15
  • 3 sets

More plank-o-rama

Jog around the behind the outfield fence over to concession area.

  • People’s chair
  • Wall plank
  • Wall mountain climbers x 10 (IC)
  • Rinse and repeat

Grab the flag and head to a grassy area for COT.

Before COT, 10 burpees on your own.  After all, we had a minute to fill.

Moleskin:

  • I must come clean.  YHC concentrated on abs a lot today as my attempt of a taper for the Go Ruck Challenge on Friday night.
  • YHC heard lots of chatter and giggling during the SSH/IW portion of COP.  Nothing like a few 1 legged burpees to fix that.
  • The barking spiders were out in full force during the flutters and LBC’s.  Seriously, guys??  What did you eat last night?
  • Stone Cold is still out of balance since we did right hand high one more time than left hand high in plank-o-rama.  Can’t you imagine him doing left hand high at the office today to find that balance?
  • Welcome to the 3 FNG’s this morning.  Good work, hope to see you back out soon.
  • Thanks for coming out to Death Valley…it’s always an honor to lead such a strong group.

Announcements:

  • HDHH tonight – 6 pm at Vintner Wine Market and possibly The Lodge (check twitter this afternoon).
  • The Ascent workout has a new permanent home at Old Providence Elementary.  New location effective this Saturday, 8/3 at 0700 hours. 
  • Check out the Compass (3rd F) workout Friday mornings at 0630 at Arboretun Chick-fil-a.  This week’s study will be chapter 2 of The Resolution for Men.

Take Me Out to the Ballpark

The shovel flag was temporarily planted as 30 cool dudes gathered for their mid-week workout at Death Valley.

Grab the shovel flag and little baby jog to the baseball field for an all-star break themed workout.

COP:

  • SSH x 23
  • Merkins x 20
  • IW x 23
  • Merkin Jacks x 10
  • Circle supine pull-ups x 10 reps x 2 sets (thanks for the idea Busch)
  • Circle plank (Mexican hat dance?) – CW/CCW

Head to the backstop for infield training

Round 1:

Group A:

  • Dragon walk to 1st base
  • Bear crawl to 2nd base
  • Crab walk to 3rd base
  • Bunny hop or broad jump home

Group B:

  • Squats

Flapjacks

Round 2:

Group A:

  • Bear crawl to 1st base
  • Crab walk to 2nd base
  • Bear crawl to 3rd base
  • Crab walk home

Group B:

  • Alternating lunges

Flapjacks

Mosey out to the bleachers for some spectator work.

Circuit Training:

  • Dips x 20
  • Rail hops x 20
  • Carolina Dry Dock x 20
  • Complete 2 sets of each

Short plank-o-rama

Mosey over to the left field foul pole for outfield training:

  • Run foul pole to foul pole completing exercise on each foul line
  • Round 1 – 10 Cumberland County Viaducts
  • Round 2 – 20 Flutter kicks
  • Round 3 – 30 LBC’s
  • Round 4 – 20 Dolly
  • Round 5 – 10 Merkins

With the pax sufficiently smoked, grab the flag and head up the hill for COT.

Before COT, 1 burpee for everyone.  After all, it wouldn’t be an F3 workout without any burpees.

Moleskin:

  • The circle supine pull-up drill (need a name for that) seemed to be a crowd favorite.  Lots of mumble chatter.
  • No hill work (Spackler was extremely disappointed) today, but good strength and running activities.
  • I’ve never seen a human being move thru the bear crawl and crab walk as fast as Fletch did this morning.  It was truly non-human.  His team literally lapped some pax somewhere between 2nd and 3rd base. 
  • Strong work by all this morning, especially finishing with the gassers.
  • Welcome to FNG Porch Swing.  Good work out there, hope to see you back out soon.

Announcements:

11 Sounds So Easy

29 PAX, including 1 FNG, braved the humidity for a very soupy downPAINment.

10 burpees to start us off.

Rack ‘em, stack ‘em and mosey to the church parking lot.

COP (all in cadence):

  • Good mornings x 11
  • SSH x 25
  • IW x 25
  • 2 handed swings x 20
  • Goblet squat x 20
  • Halo x 20
  • Around the world x 20 CW/CCW

11’s on the Hill (Right side only):

  • KB Renegade Row at bottom / Turkish get-ups at top

Mary:

  • KB side dips x 10 R/L
  • Flutter kicks with KB press x 15
  • Dolly with KB press x 15
  • LBC x 20

11’s on the Hill (Left side only):

  • KB Renegade Row at bottom / Turkish get-ups at top

Rack ‘em, stack ‘em and mosey back to flag.  Throw in a few tricep extensions along the way.

Ladder challenge:

  • Complete x number of reps for each of the 2 exercises, looping thru as many as you can until time is called
  • Goal is 5 rounds with the following rep counts 10/20/30/20/10
  • 2 handed swings
  • Burpees

Moleskin:

  • Lots of chatter from Bananas and Bulldog during COP.  #giddyschoolgirls.  Guess I need to make COP more challenging in the future.
  • Summer time is here in full force as the humidity felt like 300% this morning.  #extrasoupy
  • YHC acknowledges cadence failure on the Halo exercise.  Note to self.
  • T-claps to Tiger Rag for hanging in there despite a back injury.
  • So the 11’s with KB rows and Turkish get-ups looked like a lot on paper.  It turned out to be brutal, hence the audible to shorten round 2.  It seems like 7’s would have been better.
  • Strong work by all during the ladder challenge.  With only 6 minutes left, I knew the 5 rounds were aggressive.  I only made it thru the 30 swings in round 3.  Anyone come close to finishing the 5 rounds?

Announcements:

  • HDHH Wednesday – 6 pm at Vintner Wine Market.
  • Compass concludes study of True Measure of a Man this week and will begin a new series next week.
  • First annual F3 camp at YMCA Camp Thunderbird the weekend of August 16 – 18.  Details: http://f3nation.com/2013/07/03/1st-annual-f3-camp/

Watch Out For Snakes

Lap around parking lot with some high knees and butt kicks

 COP:

  • 10 burpees 
  • SSH x 26
  • Slow squat x 15
  • IW x 26
  • 1 legged burpees x 5 (R)
  • Slerkins (slow merkins) x 20
  • 1 legged burpees x 5 (L)

Little baby jog over the the hill (which looked more like a jungle)

Jacob’s ladder

  • Group 1:  Run hill 7 times while laddering jump squats (1-7) at top
  • Group 2:  Flutters (mix in some LBC’s as needed)
  • Flapjack

Over to the baseball field for

Extended Mary (compliments of 49er)

  • Heels to Heaven x 20
  • Cumberland County Viaducts x 13 R/L
  • Prairie Fire Mary x 10 R/C/L
  • Old school sit ups while partner hold feet and planks – 30 seconds each
  • Flutter x 25
  • LBC x 25

Mosey to football field

Serpentine to other end of field and back with lots of karaoke, forward runs, backwards runs

170’s 

  • Break into 3 groups
  • Starting in one corner, run back of end zone to back of end zone, then across field (roughly 170 yards)
  • 1 group runs while other 2 recover
  • Groups take turns as they keep going around field
  • Only time for 2 full laps

Moleskin:

  • The hill was in serious need of weed wacking attention.  The cries began immediately “Watch out for snakes.”  Any volunteers for an F3 AO maintenance QIC?
  • You can thank 49er for the extra ab work today.  He admits he hates ab work.  He also posted in a backblast yesterday that he was looking forward to a “rest” at Death Valley today.  #thatswhatyouget
  • Everyone worked hard on the 170s.  Those really sucked the O2 out of you, but everyone looked strong.
  • YHC heard some moaning about getting dirty as we spent a lot of time on our backs.

Announcements:

  • HDHH tonight – possible venue change so look for updates on twitter later today
  • New Saturday workout (Outland) starts 7/13 at Sun Valley HS in Indian Trail.  Area 51 workout will converge with Outland for this Saturday.
  • Pig pickin this Saturday.  If you haven’t RSVP’ed to Bugeater, do so ASAP.
  • First annual F3 camp at YMCA Camp Thunderbird the weekend of August 16 – 18.  Details: http://f3nation.com/2013/07/03/1st-annual-f3-camp/
  • If you ordered an A51 T-shirt, they’re in and look awesome!.  Mall Cop is coordinating delivery at workouts over the next week.  Check your email for delivery locations.

Little Bit of Everything

Not just one, but two shovel flags were planted this morning to inspire the pax.  33 sweaty dudes embraced the muggy conditions as they ventured out into the gloom.

WARMUP:

  • Short jog around the parking lot.  Mix in some high knees and butt kicks for good measure.

COP (all in cadence):

  • SSH x 32
  • IW x 32
  • Merkins x 10 (heard some concern that there might be 32 merkins called)
  • Mountain climbers x 20
  • Peter Parkers x 10
  • Parker Peters x 10

Mosey to the end of parking lot and partner up for wall work.  Partner 1 performs called exercise until partner 2 finishes 10 burpees.  Flapjacks.  Plank when done.

  • Round 1 – Wall Plank
  • Round 2 – Balls to Wall
  • Round 3 – Peoples Chair

Jog down to the track and find your partner.  Catch me if you can.  Partner 1 half-speed jog; partner 2 performs called exercise and sprint to catch partner 1.  Flapjacks around the track and plank when you complete each lap.

  • Lap 1 – 10 Squats chaser
  • Lap 2 – 10 Alternating Lunges chaser
  • Lap 3 – 5 Burpees chaser
  • Little bit of plank-o-rama between laps

Little baby jog to the baseball fields in honor of the College World Series (even though my Tar Heels are on life support).

Little Mary (IC):

  • LBC x 20
  • Flutter x 20
  • Dolly x 20
  • LBC x 20

Straight into a push-o-rama (all in cadence):

  • Regular merkins x 10
  • Diamond merkins x 10
  • Wide arm merkins x 10

Mosey over to the rail near the bleachers for circuit training:

  • Supine pull-ups x 15
  • Rail Hops x 15
  • Carolina Dry Docks x 15
  • Rinse and repeat, bumping reps up to 25

Moleskin:

  • Early conversation turned to the John Deere tractor parked among all the cars this morning.  Rumor has it that someone saw Bulldog riding down Hwy 51 mowing the grass on the way to DV this morning.
  • Strong work by all this morning, especially ignoring the unsavory humidity.
  • Welcome to FNG Slim Fast.  Good work out there, hope to see you back out soon.
  • Welcome also to Barracuda, who ventured south of his normal Metro workout spots.  Hope you come back and join us again.
  • Several Fast Twitch guys asking before the workout if there would be a lot of running.  YHC knows first-hand that Turkey Leg smoked our legs yesterday (not even counting the ridiculous running double down some did last night), so I built in a bit of a leg recovery workout.

Announcements:

  • HDHH tonight – 6 pm at Vintner Wine Market.
  • F3 Dads continues this Saturday at Colonel Francis Beatty Park 0900-1000.  Bring your sons and daughters!
  • July 13, 5-9 PM – Pig pickin including DJ and kickball/cornhole tourney.  See evite and weekly email for details.  RSVP by 6/30.
  • New Wednesday workout (Anvil) started today at Calvary Church.  New Monday gears workout staring in Ballantyne soon.  There will also be a new Saturday workout in Indian Trail starting in July.

Century Hill

The shovel flag was planted and 30 PAX set off into the gloom for their morning downPAINment.

10 burpees to get the blood flowing.

Mosey across the street to the loop without a name.  Partner up (KB size matters):

  • Partner 1 – Farmer carry with 2 KB’s
  • Partner 2 – 10 merkins then run to catch partner 1
  • Flapjacks around entire loop

COP:

  • SSH x 30 (mumbling from the crowd that it was too late for SSH)

Partner up again and head to the hill. 

Century Hill:

  • Partner 1 performs KB exercises while partner 2 does hill work
  • Continue to flapjack each time your partner comes down the hill
  • Each team continues until they reach 100 total reps of the KB exercise
    • Round 1 – 2 handed swings; run to top and 10 LBC’s
    • Round 2 – 1 handed alternating swings; run to the top and 10 Freddie Mercury’s (bicycle)
    • Round 3 – Goblet squats; bear crawl the hill and jog down
    • Round 4 – Clean and press; crab walk the hill and jog down
  • Little bit of plank-o-rama between rounds

Circle up for Mary:

  • KB LBC’s x 21
  • Dolly with KB press x 15
  • Russian Twist x 15
  • Flutter with KB press x 15
  • Around the world x 13 each direction

We’re running out of time, so we didn’t get to repeat the loop in reverse with a burpee chaser.  Instead, audible to a short loop around parking lot and back to the shovel flag.  Partner up and KB farmer carries with 5 burpee chaser.  #smoked

Moleskin:

  • Great work out there by everyone.  1st F was great and the 2nd F was great as well.  Lots of encouragement and #mummblechatter
  • Too bad we ran out of time, I had a few other things planned.  I’ll save them for next time.
  • Pax was quick to jump on Header and Funky Bunch for wearing matching shirts and looking like twins.  #Awwww

Announcements:

  • Check out this WCNC news piece about F3 which aired this morning:  www.wcnc.com/charlotte-today/F3-workout-210088791.html  #goodstuff
  • HDHH Wednesday – 6 pm at Vintner Wine Market.
  • F3 Dads continues this Saturday, June 8, at Colonel Francis Beatty Park 0900-1000.  Bring your sons and daughters!
  • RSVP for pool party.  June 8, 6-9 PM at Candlewyck pool.  See weekly email for details.  #nospeedosallowed

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