YHC arrived a little early to spread the “love” around the Calvary campus. As I frolicked around the AO 15 of A51’s pax were assembled and had gifts of their own. A last min prep trip had YHC coming in hot. With an abbreviated disclaimer and a fast shoe adjustment we got moving.
Out entrance 4 across rea rd, with caution, up to the library. Plank while we wait for the six. Circle it up.
COP incadence
SSH, IW, Merkin, Mtn Climber and Squat all times 15. YHC’s cadence count was called into question during squats and was a topic of conversation throughout this episode of RockZero. The mumblechatter was significant until Merkins quieted the crowd down. I’ll let y’all guess who might have been disturbing the peace. YHC did take some pleasure in hearing the heavy breathing over flapping lips. #itsthelittlethings
Move out with a fast mosey up 51 to entrance 1.
Thang #1 – soccer field hill
Ruck it to me Baby
4 Rucks + 16 Pax = 4 lines of 4 (who knew we did maths)
Pax exercise @ bottom of hill – CDD, Lbc, Squat
P2 – bear crawl hill, crab walk hill, duck walk flat
grab all the gear and head across the road.
Thang #2 – Tabata Station on the Beast Parking Lot – divide up between all stations and go till everyone in the Firehose line has gone
#1 Fire Hose – drag 50yd – plank while wait
#2 KB – Swings till it falls off
#3 Ruck work – Flutter Kick/LBC ruck over head
Grab all the gear and head to the basketball goals.
Thang #3 – Plate Party 4 lines and go
Hair burner out/back 20yd – Squat while waiting
Inch worm 20yd – LBC while waiting
(in retrospect we should have done the squats and lbcs with weight overhead)
grab all the gear and mosey to the start.
Thang #4 – Pick up your toys
Leave all the gear at one end of the start lot. About 50yd away. Plank up and AYG to gear grab it all and hustle it back to start.
Few mins left we practiced some more cadence count with Mary. 8:00am = done
ye day old moleskinny – YHC may have taughted this as the years hardest, or heaviest workout of 2017. Some questioned its difficulty and crushing weight, but it weighed in at roughly 600lbs and we traveled just about a mile with it all. (There was still 200-300lbs of gear left at the start, YHC had a poor plan for the delivery system but that’s knowledge for next time) Much lamenting was done as some exercises were questionable. Choking crab walks, trippy firehose drags and uninitiated inch worms were just a few things the pax had the pleasure of enduring. The chatter started early and culminated with a riveting discussion on star wars wherein spoilers were revealed for Rachel. Tks McGee. Top it all off with an Alf solo during Mary that left everyone feeling the belly burn from laughter and we had a wrap on 2017.
on a serious note: it is a pleasure to sweat and toil with all the fine members of our F3 pax. I learn something new every post and hope that everyone takes away at least one positive thing. This group has enabled us to do great things within our community and at home. Take that positive energy into 2018 and help us to make it another amazing year in Fitness, Fellowship and Faith. As always, I am privileged to lead you fine gentlemen.
Announcements:
Alright PAX, is this your last or first chance to post “The ROCK-ZERO” and throw down on what may go down as the heaviest workout of 2017? Heck, you may be feeling really squirrelly and go to the StoneHenge 5yr anniversary, say hello to Dolphin and then come Double Down with us at Calvary. Maybe you’ll bring an FNG or get your Kotters-arse out of the FS and pick things up and put them down with us at 7am in the 30 degree heat. Either way the ball of snakes takes you, you can be assured of a fantastic beatdown on the last official day of the year to post an F3 workout.
If you chose the Red Pill and find yourself at RockZero, there are some things that YHC will be very grateful if you bring.
If you think you know what is in store for you, think again. In fact, don’t even think about it…
Love,
Udder
27 eager beavers decided to get after it this morning in the balmy 31 degrees. No matter what the season, NC always stays humid. With 2 FNGs, who attended the pre-run I might add, a brief disclaimer and some light mumblechatter about it being cold (Swiper needs body fat) we began.
COP
10 Burpees OYO
Centurion Mile with 6 pain stations (IC x 10)
SSH (Hospice)
IW (Walgreens)
Plank Jack (Wells Fargo)
Mtn Climbers (BoneFish)
Lunges (Aqua center)
Monkey Humpers (Tartarus level 1)
Now that everyone is thoroughly warmed up we can begin the Build-a-Burpee workshop. Basically we deconstruct the movements of the burpee in order to work on some form. It’s an easy way to get smoked.
The Thang (Tartarus)
Using the entire length of the parking deck.
Round 1
10 Jump squats (bottom)
10 Groiners (middle)
10 Merkins (top)
Run to bottom
10 Burpees OYO
AYG to top and back to bottom
Then run to top and plank
Round 2 (Reverse)
AYG to bottom and back to top
10 Burpees OYO
10 Merkins (top)
10 Groiners (middle)
10 Jump squats (bottom)
Peoples chair. Mosey to stairs
AMRAP – 5 mins – Partners
P1 runs to far end stairs, up across and down to P2
P2 Burpees (try for 25)
Swiper and Co. lead some mary for all our early finishers (extra credit)
Filler work: (as identified by Purple Haze) Mosey to the farthest staircase and proceeded to ascend and descend at AYG pace. Do all 3 sets and plank on the six.
Mary
Mosey to start
LBC, Flutter, Dolly
That’s time. Thanks folks and don’t forget to tip your waiter.
Moleskinny: Def a few days later than expected and after a thorough review of the voice memo we struggled with oxygen to think and FNG name. The plan was simple, get a solid warm up in the newly found cold temperatures and then hit it hard with the pax most trusted exercise, The Burpee. Adding in the hill from parking deck ramps can really pump up the heart rate and thus ensure a solid burn. Thanks to all for letting me lead. T-claps to our newest comrades Boo Boo and Paw Patrol. They came, ill advised, with Fire Hazard and even did a 1.5 mile prerun with Margo and YHC. I think FH is looking to bump Madame T as all time FNG leader in 2017. Good work!!
Announcements:
Attending an XMAS party? Sign up and pay. Make the 2nd F Q’s lives easy and don’t let them guess at how many they need to accommodate.
A51 – Area 51 Christmas Party 2017!
SOB – 2017 SOB Holiday Party Pre-blast
There are many opportunities to give back, COTS (see Strawberry), Shop with a Cop, Youth Villages (see Scratch n Win)
Turkey Dash at Robinson Farms in Ballantyne (Thanksgiving Morning)
http://turkeydashcharlotte.com/
Stay home with your Mother-in-Law or go find another place to sweat.
We came. We saw. We ran. It was humid. We had ??. That is all.
Naked man Moleskin: It was nice to get out and see some new faces this morning. Thanks for letting me lead from behind.
Announcements:
F3 golf 10/27
Southern discomfort tour 10/21
One would think that the humidity would be less in the fall, but who am I kidding. This is Charlotte and we live in the bowels of the humidity zone also known as the piedmont. Now don’t get me wrong, I know all the Floridians and Gulf coasters will be like Wahhhhh, this is nothing compared to where I’m from. Well if it’s not so bad you can go home. J/K I am just whining because I am sick of humidity, but as always at 5am the weather report says 90%. So we rise and “shine” to the best of our abilities and move out. To be honest YHC had forgotten about Q’n The Big House and owe all the credit to making the workout to the stellar Site-Q’s DumpyMcDumperson Fire and Ole PVT Benji. Thanks for the reminder. To bad DF left his phone at home and missed my texts about parking. YHC parked down past the “gladiators” and headed out to survey some grounds and subsequently meeting up with the Pax at the normal parking lot at P-Ville PD. Pax Disclaimed we launch.
5 Burpees OYO
Follow me for a brisk lap around the ball park. Cheese Curd mumbled something the whole time about the pace, then took the lead just as YHC slowed us down to catch up the six. Find a suitable rock for lifting (show off the guns for the tomatoes in spandex across the parking lot) and mosey to the far field house for COP.
COP x20 incadence
SSH
IW
Mtn Climbers
LBC
Merkin
Take a lap to show the Pax the route for The Thang.
The Thang
Grab rock for some 21’s also know as “The Gun Show”
Bicep 21’s
Curl rock from lower position to 90 degrees at hips x 7
Raise rock to chin. Curl rock to 90 degrees at hips x 7
Curl rock full range of motion x 7
Tricep 21’s
Laying on benches, Tricep extensions out past head x 7
Skull crushers x 7
Close grip press x 7
3 rounds w/middle round 3rd exercise as exhaustion x 21
Mosey to YHC’s clown car to find the bodies, er weights in the trunk. Get in groups of 3 and grab a 35lb plate and a cinder block. Mosey to adjacent parking lot.
Partner 1 runs a .2 mile loop around park while partner 2 does cinder block squats and partner 3 does hairburners. Cumulative total of 100 squats and 20 hairburners. Runner goes to squat, squat to hairburners, hairburners to runner. Rinse and repeat till totals are met. 4 man team did some extra credit. #crowdpleaser
Reverse plank to wait on the last runners and return all the gear and rocks to their resting places.
Line up and Indian Run to 51. Turned to start lot and since this is The Big House we have to have a “Jail Break”. Sprint from 51 to the flag. Flag had fallen and PVT Benjamin took responsibility. He now has to write on the chalkboard 1,000 times, “I will plant the flag with passion and force.”
Six minutes of Mary x20 incadence
Flutter Kick
Heals 2 Heaven
Hello Dolly
Freddie Mercury
American (Russian Twist) Hammer
5 Burpees OYO
Moleskin:
The Big House is a solid AO. The park is filled with all manners of beatdown potential and moving out around town offers a scenic and delightful tour of the small village that is Pineville. Don’t sleep on this workout, the pax swirling ball of snakes will surely find great use of this area. Thanks to DF and PVT B for letting me lead.
Cheese Curd had some things to say early on but we fixed that with some rock work and then hairburners, the ultimate equalizer. YHC and Tootie parked in BUFU Egypt as we didn’t know if the PVille PD lot was still unavailable. Bonus points for pre and post run! Scabby runs like a gazelle on the plains of the serengeti. He is both graceful and powerful. #runnercrush PVT Benjamin said something about a shoulder injury but showed no signs of pain in the face of the crushing shoulder smoking YHC provided. Kudos brother. Shrink Wrap and YHC had to think quick and grab more gear for our odd number partner work. Audible to do more work was solid. Dumpster Fire suffered in silence as his laser focus could not be broken, much like his spirit.
Announcements:
Isabella Santos Run. SOB Speed for Need event 9/30 – https://f3southcharlotte.com/2017/07/21/preblast-south-charlotte-speedforneed-isabella-santos-5k10k/
Susan G Comen Run. UC Speed for Need event 10/7 – https://f3southcharlotte.com/2017/07/16/sfnandheathersheros/
F3 Golf 10/27 – https://f3southcharlotte.com/2016/07/27/2016-f3-golf-classic-final-preblast/
Southern Discomfort 10/21 – https://f3southcharlotte.com/2017/09/15/southern-discomfort-2017-save-the-date-102117/
Take out by Dumpster Fire
It was a cool august morning as YHC rolled up on union counties first AO. Quite a difference from the drenching humidity that typically greets us in the gloom. YHC took a few to setup and explore the ever expansive AO. 5 took the DRP and as 7am hit we took off for an extended warmup mosey.
Post campus run we circled back to see if there were any LIFOs. A few new cars but no one around. We mosey over to the practice fields for a clinic of sorts. As we COP, off in the distance a figure came into view. It was lumberjack and YHC was happy as that made 6 and my job much easier. SSHx30 and IWx15
The thang – Ultimate (frisbee) 101
Warm up static stretches
Shoulder circles – big/small
Shoulder crawls
Shoulder twists – 90 degree flapping
Michael phelps
palm/forearm flex
hips/back twist – windmill x 5
Toe touch Squats x 5 (bend over to toes, squat, hands over head, standup)
Back lunge reach overhead x 5 (r/l) (lunge back, opp arm up, standup)
Single leg squat x 5 (r/l) (arms interlocked, sit in the chair)
Deadlift x 10 (straight line back, bend to 90 degrees and back up)
Single leg deadlift x 5 (r/l)
Overhead deep squat x 10 (arms overhead, deep squat)
Knee up front swing (bring knee up and down then swing through)
TWI extension single leg x 5 (r/l) (single leg deadlift position, flap a T, arms up, make a W, arms down, raise up for Y)
Warmup mobility/muscle activation. 20yds
Butt kicks, high knees, high skip, Karaoke (r/l), backwards, side shuffle (r/l), 10 yd sprint starts
Drills
Cone 2 cone drills x 2 (full field plankorama)
Suicides 30 yards – 10, 20, 30 x 2 w/squats/monkey humpers/jump lunge x 10
Throwing/Catching (backhand/forehand (10 to get used to it, 10x each way no drops. Drop = 5 merkins and go back to 1)
Square drill (3 people form 3 corners of square with one corner empty. Run and throw to the empty space. Repeat for every empty corner. Complete 4 rounds w/o drop. drops = 10 LBC)
Plays
Offense
Check mark cut – (1 line. 2 runs 5 steps out and cuts back to the thrower. 2 throwers cycle in to cutters every 2nd time thru line)
Time running out we skipped the rest of the clinic and shortened up the field for 10mins of 3on3 scrimmage. Shirts vs skins
Arsenal, Shepard and Smokey (shirts)
Vs
Madison, lumberjack and udder (skins)
Shirts went up first after 2 possession changes. Skins came back with a huck to score. Shirts came out strong and started to get into a cutting flow but turned it over with a quick score by skins. Skins went onto score 2 more and with time running out we called for a universe point. Skins prevailed in the end.
Times up, feet are soaked, everyone seems to have gotten a good sweat worked up, and a smile on their face. Mission accomplished.
Collect the gear and head back to start for COT.
Day old moleskin:
YHC is truly blessed to be part of this group and help lead. Today’s plan was simple and fairly error prone but YHC wanted to switch it up from the standard F3 workout. With such a great venue, amazing weather and a whole hour how could we not play. Glad lumberjack found us. He made the sixth man and all the drills and scrimmage were perfect with evens. The warm up stretching was a little gumby-esque but I would prefer loose muscles over pulled any day. Drills can be sneaky hard and a series of 20rd out and backs can activate some muscles the pax didn’t know we had. Learning about the sport of Ultimate was my goal. Teaching some basic throws and offensive and defensive play was fun when we added a little F3 flair with exercises on drops. Teaching the pax “Value for the Disc” was fun and worked. We scrimmaged and it was great. Small field helps when teaching some new skills. Everyone executed a series of passes for a score, played man defense and read the disc when it gets in the air. Great job everyone and thanks for indulging me and my ESPN Ocho sports.
Announcements:
Amrap4Autism was yesterday and by all accounts looked like a huge success. Tks to all who participated and supported this event.
Several F3 Speed for Need events yesterday as Tolkien and co roll across the Carolinas one 5k at a time. Hit up f3speedforneed.com
YHC has a method to his madness. Be on the lookout for some upcoming dates for playing Ultimate. Family friendly and fun
Takeout by smokey
(Posted on behalf of Nemo)
24 brave, brave not The Brave, souls took the #redpill this morning and posted to Centurion, soon to become Sweaturion. One of our youngest and most enthusiastic pax took the reins of King Tritons chariot and pulled us to the depths of the sea and back.
2 FNGs and 22 Pax disclaimed and off we go. Think we did some burpees, might have done a COP to start then mosey round the football field to old parking lot. Partner up for some grinders.
10 hand slap merkins and take off in opposite directions around stadium to meet on other side.
10 burpees and repeato.
At this point the pavement was nice.
Head over to the Tartarus and partners split off from middle of deck up stairs and meet in middle for more of the same.
10 hand slap merkins on bottom
10 burpees on top of deck
Repeato and plank it up top.
Caught all the pax up and form up a single row for a cheddar shredder. 24 pax means 24 stops with hand slap merkins. #soulcrusher
Hands still intact we mosey down a level for some more partner work up the ramp. Bear crawl halfway sprint then sprint back. Various Mary for partner on the wait. Repeato x 3. Plank while waiting on the six and mosey back to start lot.
Little Freddie Mercury sung out by our very own Purple Haze.
Times up. Everybody out of the pool.
Moleskin:
Our 2 FNGs were strong all morning. Armpit is from some locale to not be named that all pax felt was the armpit of America. YHC disagreed. But it’s the pax way or the highway. Mojito had Cuban roots and we held ourselves back from anything his family would not be proud of. Something tells me we need more O2 when naming FNGs. Nemo may be one of our youngest pax out there consistently and honestly, that’s some huge encouragement. Merlins got something going with his youngster. Strong example my friend and keep it up. Speaking of youngsters, drago and clubber along with larona were out pulling down the age average that is most certainly pushed up over 45 with our insane Respect pax that consistently come out to kill the CCHS campus. Great work to everyone and keep it up. Merlin took us out.
Announcements:
SOB Isabella santos speed for need race is looking for runners. Join JRR and our south pax to help push and share some 2nd F
Centurion schedule is wide open for the fall. Contact Margo or Udder if you want to get a Q. If you’re posting regularly and haven’t or don’t Q much we want you to step up. Split a Q or take on the full 45
The Stand 3rd F following at Carmel village PAnera. 0630
The powers that be thought a convergence of two of SClt’s most respected and prodigious AO’s would yield a mighty birth of sculpted and high impact specimens.
Prepare to join the pax of Centurion and The Brave for an hour of TBQ and of course mumblechatter of epic proportions.
Where: CLT Catholic HS (regular parking lot)
When: 8/4/17 5:15 – 6:15
Who: Margo, Udder, Thin Mint, Firehazard will be your Qs
Why: Cause why not. Bring your big boy shorts and a towel. There will be sweat and pain. Maybe some laughs.
You have been warned
30ish PAX showed up for an out of character weather morning last Friday (6/16) to see what our dear friend and Kotters aficionado, RunStopper, had in store. Quickly disclaimed we mosey out the lot dodging a few latecomers. Quick audible to plank up in the street (beware of traffic) and graciously wait on our six. Altogether now, we mosey up Walsh to Carmel Corners. Quick right into the corporate parking lot and COP.
COP
In Cadence
SSHx30
IWx25
Merkinsx25
Low Slow Squatx25
maybe a few others. Time has washed away my memory of the preliminary work.
The Thang
Partner up in a row (abreast) in parking lot. Partner Wheel Barrow with swap in the middle of lot.
Run over to Panera lot. Hidden among the grass median waited a few weights intent on burning up the parking lot. 3 to a group, 1 pushes plate across lot and back AMRAP while 2 and 3 run the stairs up across and down. 2 relieves partner 1 and 1/3 run. Rinse and repeat x 2, 3 times maybe… Enough of that junk. Deposit plates back in the cut and head to CCHS for 4 rounds of 4 exercises x 25.
Derkins
Stepups
Diamond Derkins
Dips
Mosey back to lot for 3 mins of Mary.
One week old moleskin: Runstopper told us sorry and thank you for dealing with his out of shape self and indulging the ball of snakes that makes up his thoughts in order to devise a workout. I believe he also recently changed jobs, so there’s that also. Good news is we all got in a healthy sweat, and mild mumblechatter about his questionable choices.
Announcements:
Speed for Need July 4th race. American 4 miler
Looking for Q spots come this fall. Holler at Udder or Margo for dates.
Prob more things, but hey it’s a week later and I’m a ghostwriter.
(runstopper is a poopypants)
YHC rolled up on Centurion this balmy morning to find escargot waiting patiently to post. He regaled paper jam and I of his attempt last week to post and then pj and I took off for a Centurion mile warmup. Paper Jam is turning into a runner. Love it
We returned to find the pax eagerly awaiting their instructions. One site FNG and a short disclaimer later we commence.
Something #unsavory 10 mins of 10 burpees every minute.
6 rounds and loads of gnashing of teeth and groaning we cut it short and mosey around football field out to Walsh up to Little for The Thang.
The Thang
Part 1
10 Hand release Merkins every street light. AYG from light to light. Coincidentally there are 10 street lamps. GO!
Leaders caught a few seconds of rest before YHC got in, arms dragging on the ground.
On your 6 and let’s do some Mary. IC H2H x15, Freddy x15, The Flutter x15.
Recover and mosey to Carmel/51
Part 2
10 Jump Squats every street lamp. AYG lamp 2 lamp.
Leaders circled up in Walgreens p-lot with a reverse plank greeting the 6, everyone in and a 10 count from PJ we get on our 6.
LBC x15, Dolly x15, Rosie x15
Recover mosey to the Tartarus.
Part 3
5 Burpees every landing/straight-away all the way to the top
Everyone on the wall for some PC. Drop it 6″, Arm Raises x15
Sprint to otherside of the deck and back
Grab some wall, drop it 6″, Lion Kings x15 (hops special request)
Sprint to middle of deck and back
Mosey back to the start.
In-Office Moleskin:
Strong group of Pax out there this morning. Kotters to Escargot. He’s had his trials with injuries. Damn glad to see you out in the gloom again. Last week your absence made itself know when you told PJ and I you set your alarm and headed to Centurion at 5:50. LIFO award if you hadn’t turned around to go home. Great work out there brother. I know this was a shocker to come back to, but we’ve come to expect nothing less from Centurion WODS. Spitz, aka Scarface, aka Pretty Woman is today’s unofficial BA. We had to help him with his Hand release merkin form, but after he was flying. Swiper lost his arms on Part 1, much like everyone else did after 60 burpees. Glad no one bashed their face under the failing appendages. Speaking of failing appendages, 7 Respects out there today. A comment made, “This AO has the best [strongest], group of Respects around” I can attest to that as Marconi was spanking us all on the Tartarus Burpee Challenge. Thanks to all the PAX for entertaining my twisted mind. It is always a pleasure to lead you. Next time we’ll do the actual workout which consisted of 100/200/200/100 (burpees/merkins/squats/burpees) #gauntlet #eqaulizer #repshurt #thetaperisnotarealthing #stupidisasstupiddoes
Swiper took us out strong. Thanks brother
Announcements:
Speed for Need: Tolkien is organizing a clt division of this non profit. Check it out. Looks amazing and a combo of all 3 F’s.
Speed for Need
Memorial Day Convergence #1
RockZero: 5/27: 7am
Memorial Day Convergence #2
Basecamp: 5/29: 5:30??? inquire with Basecamp for time
Memorial Day Convergence #3
The Nation led by Lil Mike 5K and go extra mile
Chelms is collecting change for his chicklet problem – JK I think he said it’s to help support someone (needs verification)
3rd F – The Stand at panera Carmel/51 post Centurion 6:30-7:30