The streets of Blakeney were fine but the steps, fountains, and even the little playground were coated in ice so YHC had to make some changes. Fortunately we discovered the conditions before the first jump ups were called and somebody wen swimming. Moving on… here’s what we did:
Warm Up: about a 1 mile mosey with stops along the way, all x10 IC – low slow squats, squats, jump squats, seal jacks, 6 count burpees, merkins, LBCs.
Mosey to kids’ playground. 4 sets of pull-ups, run a lap after each set.
Mosey to the circle in front of Brixx. For each lap, called exercise to the second lamp post then sprint the rest of the circle. Bear crawls, broad jumps, lunges, repeat for a total of six laps. Recover with Mary in between each.
Mosey to the semi-covered area between buildings. People’s chair + 10 donkey kicks, 3 sets. Then circle up for a merkins-fest. 10 “Mike Tysons” IC, 10 squats IC, 10 merkins, IC, 10 lunge-jumps, 10 merkins IC, run a lap, 10 diamond merkins IC, 10 “build a burpees”, 20 wide arm merkins OYO.
Triple nickel: run the length of the sidewalk (~35 yards), 5 burpees at one end, 5 jump squats at the other, whole thing x5.
Mosey back to Chick Fila and finish with partner carries, wheelbarrows, merkins & Mary.
Moleskin: awesome work by the PAX. With 4 people, there’s nowhere to hide and the workout seems to have good intensity and 2nd F. Great push out there. Enjoyed it men.
Announcements: Joe Davis Run – sign up or “ghost” signup to donate. It’s a great event every year so get out there!
Legs were the game today so I parked the car in the back lot and ran to the front to get the show started. I have had struggled with my voice lately so I asked Shop to take the warm up
He started with some Side Saddle Strops ( yes I said strops) 30, a hot lap around the lot, MC’s (20), Boat to Canoe’s (20) and Merkins (10)
We then headed to the back, quick stop at the wall for some people’s chair then to the bridge, quickly realizing the icy bridge was no place to exercise, we walked gingerly over to the half wall to do some step ups, realizing those would also kill us as well I called and audible to mosey back to the hill with a quick stop to do some superman.
The hill: It was a simple plan 4 person team, 1 takes the bag runs up the hill to do squats starting with 11,10,9 and so on. The sand bag was the timer. The rest of the stations were dumbbell reach, Smash balls and Kettlebells. Each person and to go through the full 11 down. It was than at the last 5 rounds I audibled a reverse run up the hill with a sand bag. Then at the last round I was Q jacked and popeye and Bottlecap suggested to bear crawl bag toss up the last round.
Moleskin:
Legs were no accident this morning. I told the pax that my 12 year old daughter made fun of me the other day and said my legs were skinner than hers. What a jab by a 12 year old, you can bet legs will be part of every work out I q moving forward. That being said the general jest is that the pax go their monies worth. Started out with Shop taking the WU and making us laugh with the Side Stratle Strop, Goodfella with his ever loving positive attitude, Posse, have you hugged that guy lately, mean and lean. Gatorcub, is in line with Popeye with their no quit attitude and put the hard work in today. Dirty Bird muscled through the run today even though I know his foot was hurting, always impresses me. Bottlecap is an anchor of the F3 UC crew solid, pushes himself and those around him. Thank you all for being you. I really appreciate you all letting me lead you and being part of a great group of guys!
The shovel flag was planted by Pele. Bless you brother. Not sure why Strange Brew felt the need to include that flag with a maple leaf on it, but he did. The pax, minus Shoe, was disclaimed and we set out for an assault on AscentOlympus. May I take the liberty of suggesting a rename for the workout? Guess I just did. Perhaps a combo name a la RockZero. Anyway, here’s what we did or something like it.
The Thang:
Warm-up jog around a few of the baseball fields
COP:
IW x 15 IC
Slow squat x 15 IC
MC x 15 IC
Merkin x 10 IC
Grab your KB, find a partner and move to the track.
P1 does CDD’s while P2 does farmers carry around track. Flapjack.
P1 does LBC’s while P2 does farmers carry. Flapjack.
P1 does 1 legged-squats (aka Bulgarian something-or-other) while P2 does farmers carry. Flapjack.
Mosey to the field with KB for the following:
10 2-handed swings. AYG run 25 yards and back. 3x
Head to playground for 3 circuits of 10 pull-ups/supine pull-ups & 10 old-school sit ups with feet elevated (touching the toes).
Mosey to school building for some People’s Chair variations including 20 overhead press x 2, Frankenstein and alternating 1-legged chairs.
Mosey back to the field for:
5 Cleans R & 5 Cleans L then AYG 25 yard runs down/back. 3x
13 Upright rows then AYG 25 yd run down/back. 3x
Another run around the ball fields and back to the field.
Circle up for some Mary
Partner up again – P1 old-school sit-ups x 13 while P2 planks with hands on P1’s feet. Flapjack.
Praire Fire Mary – 7R, 7C, 7L. Flapjack.
Elbow Plank with alternating leg lifts x 10
Jog back to launch lot.
SSH x 20 IC
Done.
COT w/takeout by Pele.
Ye Olde Moleskine:
Shoe, who is a transplant from NoCoTope, was LIFO by a long shot. He blamed faulty GPS for his delay in the Southlands. Looked like he was about to drive away when the pax returned from the warmup lap, but he did a U-turn and returned. Glad you stayed and welcome to Area51 brother. Glad to have you.
Pele was thankful we returned to the launch lot for COP as he had left one of his car doors open. You’re welcome.
Great to see Moon River, fellow Illinoisan and Cubs fan. He was even donning Chicago Bears gloves. Good stuff. #LETSGO
Jet Fuel was pushing hard. He had just returned from a week of travel with hotel treadmills and dusty, discolored ferns as his only workout companions. As he rightly stated, “just not the same” as it is in the gloom with the pax.
Had not seen Goon in years. He was an EH of Thin Crust, who happily is still alive, upright and taking nourishment but has taken to full-time cycling for his downpainments. Sounds like a reverse EH opportunity to me Goon.
Sony was pushing hard, but he did utter what sounded like an excuse for not going harder on the AYG runs as he didn’t want to slip and fall on the icy turf…..come on man!
And T-claps to BLC who bypassed the supine for the real pull-ups. #oldmanstrong
Great to Q as always. Thanks to Pele for the invite. And where was Gullah? Two empty HC’s in two successive weeks? Come on man!
Keep coming out fellas, and keep pushing. That’s the only way you get stronger….and it’s supposed to hurt–that’s why you post. Aye?!
Merry Christmas to all the pax of Area51. Thankful for you guys. And thankful that God is with us. Emmanuel. Hope for all men.
“But the angel said to them, ‘Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.'” Luke 2: 10-11
Announcements:
Joe Davis Run – 5K and 10K options. Please support this. Men & women who have lost hope need help in understanding there is hope in breaking addiction. Lots of pax are HC for this. Come run with us; there’s pax of all different abilities so you’ll find some brothers to run with. http://joedavisrun.racesonline.com/
15 men gathered, wait I mean 16 no now it is 17 with shocker Floor Slapper coming in hot. The disclaimer was given and the decision to take a road trip to Haze’s house since he did not join us.
We did some merkins, planks and stuff along the way until we got to Haze’s abode. Luckily Spackler was with us so we were not just wondering around the neighborhood calling out for Haze. #Creepy. Haze’s house was dark and no one answered despite two efforts by Spackler. We were going to sing Rudolph the Red Nose Reindeer. Oh well. There was talk of going to Hairball’s house but we continued back to the AO. We did some merkins, CDD and stuff to fill the time on the way back to the field. TR, Haggis, TL and Brat led a breakaway group but were quickly reeled in with a halt. An unannounced pit stop in the woods by Stone Cold caused the rest of the Pax to do some plank, six inches and stuff. Evidentially Stone Cold has a big bladder because this took a while.
Once up to the field we broke up into partners. Partner one went to one end and partner two went to the other end. Once at opposite ends the two ran to the center and did ten partner slap merkins. We did this a total of three times. Mosey up to the drive around Calvary. We ran along the drive stopping at each speed bump (four total) and did five burpees at each stop.
Mosey to North Face. Grab a lifting rock. Watch your step. Flipper took a tumble crossing the rock gap. Carry your rock up North Face, except for the abstainers you know who you are. At the top of North Face you do twenty curls, tricep extensions and over head press. Run back down to North Face the long way. We did this a total of three times.
Mosey across the road to the front of the church. Here we used our rocks at shot puts. You had to broad jump to your rock. We went from the church to the first light on the front lawn. We did this two more times hopping on the right leg and left leg.
We paired up into groups of three. Partner one runs with the lifting rock to partner two and continues the relay until everyone has gone a full rotation. We did this a total of five times total. At least some of us did.
Return your rock. This was a good time. Stone Cold went down twice. High Tide decided to slide down North Face. Brat almost got taken out by a rolling rock and someone committed a foul by rolling their rock into the pond. Once everyone had sorta followed the direction of return your rock to place you got it we went back to the launch point.
From the launch point we did suicides. We ran to three different points stopping each time to do five merkins.
Lastly Haggis lead us in proper form plank.
Done!
Moleskin: This was my first formal boot camp in four months. Was supposed to lead two weeks ago but luckily Buttermaker switched with me. First time I have gotten to post at #F3RockZero. Good to see that the Bloods and Crips can agree to get along for the better good. There did not appear to be too much tension but I bet most of that is off line.
I appreciate the tolerance of a road trip to see a friend. Hopefully Haze will join us again. He did message me to say he and his son were not feeling well. He also said that we woke up and scared his son with all of the banging. Maybe the Christmas Caroling would have lifted their spirits. Not sure how it would have come out with the sound of 17 men singing Rudolph. I guess we will never know unless Haze does not come next week. Just a suggestion for Alf next week.
Lots of great effort and also chit chatting. I enjoyed getting back to boot camps and taking a slight break from all of the running.
Announcements: Joe Davis.
Several convergences. Be on the look out.
Plugging an event I am doing. Charlotte 10 and 4 miler 2/18. Mimosas after the race. The run is on the greenway. https://charlotte10miler.racesonline.com/
F3 (and friends/spouses/2.0’s) has been supporting after school programs at Billingsville Elementary and AG Middle School in Charlotte for many years. We attempt to tutor and teach but it’s hard work and impact is incremental. The kids, mostly from Grier Heights, come from tough environments and, at least initially, don’t have a relationship with us. Mom’s sometimes are wary of these outsiders coming in and many of the kids don’t have a father in their home to teach and guide them about respect, authority, and discipline. The kids live in poverty surrounded by violence, drugs, and other challenges.
But F3, working with Urban Eagles, is interrupting this cycle and providing new hope for the kids. Our goal is to build stronger relationships, help them learn, and give the kids new perspectives with the goal of giving them hope for a better future. This can happen in any neighborhood facing similar challenges.
Tutoring at Billingsvillle Elementary – 124 Skyland Avenue, Charlotte, 28211
At Billingsville, we tutor the kids every Tuesday from 4:30 pm to 6:00 pm and host an annual Christmas party. Volunteers are paired one on one with kids to work on reading, math, and other subjects the kids need help with. The kids are always excited to see the F3 PAX.
We can always use more volunteers so If you, a spouse, a 2.0, or friend are interested in getting involved, please contact Kicken Chicken at rbowers@arcadiahomesinc.com or via twitter at @robby_bowers (or just show up on Tuesday at 4:30 during the school year)
AG Middle School – 1800 Runnymede Lane, Charlotte 28211
For the middle school, we conduct weekly activities on Thursday from 5:00 to 5:45 using sports as a way to build stronger relationships. We also coordinate several weekend activities during the year where we get to spend more time with the kids in the program.
We define our mission, values, and success as follows:
Our “coaches” (volunteers) believe our first ministry is to God, we have no agenda or pre-defined view of success, care about the kids without condition and strive to always be authentic and consistent
The F3 volunteers at Billingsville are making great strides in effectively tutoring these kids and the AG PAX see the positive impact when the kids move over to AG Middle School.
At AG, we just finished a year that included providing book bags with supplies for the kids, discussions on purpose and identity (tough topics at this age), several weekend activities, and a Christmas Party.
Book bags – Book Bag
Activities (2.0 friendly and helpful):
Christmas Party – Over 50 kids, 5 coaches, and several partners
What’s next – two things:
Contact Pete Chepul at pchepul@gmail.com or via twitter @pchepul to discuss.
Eight goats bolted from their typical grazing area and found thrills and chills via the Danger Zone. YHC rolled into the lot at 0508 with the mercury reading 24 and a windchill of 18 to find Nomad keeping warm in his vehicle. Considering the frigid conditions, YHC was wondering how many Pax would post. Lo and behold, more cars arrived, starting with Mountain Goat site-FNG Pro, then Joker, Drano, Lois and Tweetsie, and last, but never least, the incomparable Insomniac.
THE THANG
After the disclaimer and a quick warm up in the SCMS parking lot, we headed north to Highway 51. The herd turned left on 51, continued to Rea Road, looked both ways, crossed 51 and hoofed it up the Danger Zone. We continued on this stretch until 0600, at which time the Pax regrouped at Rea and 51. The goats headed back to SCMS and called it a morning. We added between 5.0 and 6.3 miles to our odometers.
MOLESKIN
ANNOUNCEMENTS
10 of south Charlotte’s finest pax, and Chelms, gathered at CCHS this frigid morning for this week’s episode of Centurion. YHC was excited to Q Centurion for the first time, thanks to the invite from Margo. Disappointed that I didn’t see some regulars (Hops, Ickey, Dear Abbey), excited that I didn’t have to smell some others (Frehley’s). Feeling a little bad that Paper “I don’t run” Jam was about to be running for 45 minutes straight #amrap #cobains. Proper and thorough disclosure (Nantan was in attendance) started at 5:29:40 so by 5:30:00 we were moseying to Tartarus for…
The Thang: the Inferno
5 stations up Tartarus – each pointed out while warming up with SSH x 10 IC, IW x 10 IC, LSS x 10 IC, merkins x 5 IC, MC x 10 IC.
Each set of exercises done at each station. Get in as many as you can. Fahvra and Fire Hazard finished this at the Brave (15 minutes longer), so YHC was skeptical anyone would be finishing.
Round 1: 3 Burpees
Round 2: 3 Burpees, 8 Merkins
Round 3: 3 Burpees, 8 Merkins, 13 Squats
Round 4: 3 Burpees, 8 Merkins, 13 Squats, 18 LBCs
Round 5: 3 Burpees, 8 Merkins, 13 Squats, 18 LBCs, 23 CDDs
Round 6: 3 Burpees, 8 Merkins, 13 Squats, 18 LBCs
Round 7: 3 Burpees, 8 Merkins, 13 Squats
Round 8: 3 Burpees, 8 Merkins
Round 9: 3 Burpees
Pax were instructed to head back the launch lot around 6:14 if they hadn’t completed the ladder. No one did. Leaders got about halfway through round 8.
Y.O.M.
This workout sucks, and it sucks even worse after YHC has been off for a week on vacation (and everything that goes with it: no working out and bad diet). I spent all the time in the back with a few others, sucking wind. Please chime in with any observations, including any additional comments on Chelms’ form (which we’ll get to in a bit).
Rachel, Mermaid, and either Brilleaux or ABBA (sorry – don’t post with you guys very often so I don’t know who is who), set a great pace at the front. As aforementioned, they got halfway up round 8 before having to head back to the lot. Damn good work. Adds up to almost 3 miles, all in the deck (which is a workout in and of itself). Great job, men. Chelms was not far behind them, and the other 7 of us were kind of bunched together the whole time.
Champagne and Paper Jam were carrying on a regular conversation the entire time, sharing recipes and beauty tips. Champagne knows a few italian recipes now, and Paper Jam couldn’t stop talking about how good he would look if he shaved every inch of his body. Sorry it wasn’t tougher for you guys. Hopefully you’ll give me another shot #hairburnersnexttime
Now, what is there to say about Chelms? Terrible form? Yeah, we know. His reputation stretches far and wide in F3 circles. You could go faster, too, if your merkins consisted of lowering your body a whole entire inch (and nothing more) before returning to plank position, or if the only thing “low” on your low slow squats were your feet. Finally, everyone knows that his burpee form resembles geriatric love-making. However, as Yoda wisely says: when 51 years you reach, have as good of form you will not. Give the dude a little bit of credit……
Or don’t. That form is terrible.
Thank you to Margo and Chelms for the invite. I enjoyed it and will hopefully be asked back. I look forward to joining you guys at Centurion more often. Thank you to Paper Jam for the insightful takeout.
Look for info on Chelms’ service work. Paper Jame and Paper Clip had rave reviews.
COTS sign ups for 1/1/17
Joe Davis run 1/7
9 men posted this morning at #F3Overdrive. With the sound of diesel engines running in the background we got to work. Slow mosey around to the backyard to check on our cinderblock supply. With the supply non-existent we cruised around to the rock pile to get a rock for those in need of something heavy to lift. Back around to the covered area for some work, switching off rocks 1/2 way back.
The Deal:
After something that looked like the 3 stooges trying to figure out how to change a tire we finally settled into a routine. Mea Culpa. Q’ing a gear workout for a crowd is still a new thing for me.
5×5 with your rock/kettlebell for 5-ish rounds. (kudos Madison for the idea to swap kb/rocks after each round.)
(5) goblet squats
(5) Overhead press
(5) Romanian Deadlift with row at the bottom of the lift.
(5) lunges (each leg b/c Madison likes symmetry)
(5) pushups with your partner helping to stabilize the rock/kb b/t your shoulder blades.
then to the wall to sit and rest.
Mosey with the rocks and kb’s to the non-existent pile of cinderblocks and circle up.
The thunk of a kb hitting the ground after the work is done is a satisfying sound, so big circle up and squat down, grab your kb, lift up and over your head and let that kb fly. (5) or (10) oyo, I forget how many.
Mosey to the rock pile and repeat our 5×5 for one more round. Mosey back to the front for some group led Mary.
Moleskine:
Solid work by everyone this morning. Thanks for sticking with me as I work through the flow of 0.0 for a group.
Countertop: The beard is style, you look distinguished. I wonder if Santa will leave a bottle of Just For Men in your stocking? Count: Your internal thermostat must be cranked. Short sleeves? Wow. Shep: Mary in the grass. You are welcome. Hoodie: After your 25 dolly’s I was regretting relinquishing the Q. Good job. Madison: Get a heavier kb you beast. That 45# isn’t gonna cut for you much longer. Lamont: Welcome to the internets. Tweet on brother. Hoffa: Temperature less than freezing always =’s a good time to wear pants to an F3 workout….. Actually, you should probably always wear pants, or at least shorts. Whatever you do don’t just wear tights. Unless you are a superhero. Then you can wear tights. Bernanke: Nice hustle! Good to see you, I haven’t been able to make other workouts and have missed seeing you in the gloom.
Announcements: Joe Davis Run coming up. F3Outland tomorrow at 7 with coffeteria at 8.
Thanks Shep for taking us out with prayer.
Homework: Contact Glass Joe with the following message: “Y” , and work on your mobility. Cold weather shrinks up all your muscles, not just the one connected to your Y chromosome. Tight muscles = potential for injury.
Twas a cold Winter’s morn when 21 men gathered in the CDS Middle School parking lot to see what was the matter.
Disclaimer given, which was promptly questioned by Gummy, that pattern continued throughout the workout. But Young Love gave the thumbs up so after an extra hit from the inhaler we were off with some quick footwork avoiding hacksaw Jim Duggan’s Truck (thankfully no one was decapitated)
Mosey to the tennis courts, spot Steinbrenner rolling in late, so COP in the street.
COP
SSHx20
IWx15
The Thang
Find a partner and each choose a rock
One lap around the outer loop of the church parking lot.
At each of the 5 cones:
Questionable Mary: Orange Whip and Rhapsody finished first and had their choice of Mary…they chose SSH.
Head to the side doors of the church at the bottom of the hill. Pause at the school entrance for some Flutter.
What’s this? Is this a part of the workout…Yep, it’s
The Gift that Keeps on Givin’
At the side entrance of the church we found a box wrapped in christmas wrapping paper filled with lots of exercises for grown men.
Here is what we did (I think):
Return the rocks then plank.
Mosey down Cov Church lane to the first Middle School entrance, Then AYG to the end.
Back at launch finish with some old favorites:
Done.
Mole St. Skinoclause (That doesn’t sound right):
After the workout Gummy ran to his RV and started handing out F3 Stickers and Jelly of the month club certificates, but the sweat from under his green dickie had soaked through his white sweater so no one was willing to make eye contact.
Lots of groans when I said we were running with the rocks…Witchdoctor looked at me like I had betrayed him.
Pick up your rocks and follow me…Unintentional teachable moments.
Orange Whip and Rhapsody are best friends, they are fast, and they refuse to partner with anyone else. I think I saw Harley move towards Whip with a hopeful glimmer in his eye, but he got the Heisman.
BLC ran off part way through the workout. When he realized there was not a port-o-john behind the bushes he eventually came back.
Protip: arriving home after your son’s basketball practice and deciding to eat a piece of cake for dinner the night before you Q can result in Q Wobble…I may have put Hops on standby somewhere between the Good Mornings and the Burpees. #DinnerOfChampions
Bushwood is currently in China so that he can bring his little girl home. He promised that if I got this BB out before 8:30 that he would do this workout in the hotel…I think it would be best executed in the Lobby. ‘Merica.
Announcements:
Joe Davis Run, if you don’t know the details you stopped coming to F3 a long time ago.
Bulldog took us out, thankful for how he always focuses our eyes on the cross. BD and HH, Thanks for the opportunity lead. HH get back soon, F3 is better when you are there.
“She will bear a son, and you shall call his name Jesus, for he will save his people from their sins.” – Matthew 1:21
15 of South Charlotte’s finest escaped the fartsack for what promised to be an old school beat down. Here’s what we did:
The Thang:
Run down Ballantyne Commons, with some bench jumps and lunge walks thrown in.
Turn left on Ballantyne Commons Pl then some serpentine hill runs
Run up to the 1st level of the Premier parking deck for instructions for stairway suicides, run to the 2nd floor 5 burpees, back down to 1st floor 5 merkins; run to the 3rd floor 5 burpees, back down to 1st floor 5 merkins; etc… stop at the roof after 5 burpees; merkins to wait for the 6.
Line up for sprints across the deck with 2 – 5 foot wall jumps and run back to the starting point X 2.
We ran down the stairs, back out onto Ballantyne Commons Pl. Instructions were given to run a race pace to the far side of the bridge and return to get the 6. We then turned right behind the BofA buildings.
Run down behind the BofA buildings – across top of the hill then slalom around the trees across the back.
We arrived at the Kid’s pond lake to the dock Merkins IC, 1 lap around the lake, Diamond merkins in cadence 1 lap around the lake, burpees at the turn to wait for the 6.
Head down the trail thru the woods and Bear crawl up and over the bridge.
Run a lap around the pond, over the wall, 10 merkins at the intersection X 2.
Run to the 5 foot wall. Climb up and down X 6.
Run to pond behind the bull ring. 1 lap around the pond at race pace turn around and get the 6.
Run to the start of the exercise trail at race pace, turn back to get the 6. At the dip bars, split into 3 groups: 1 – 10 pullups, 2 – 10 burpees, 3 – 20 dips. Rotate through those stations 2 times.
Head to the COT.
Moleskin:
I handed off my site Q role at the Brave 2 weeks ago to Thin Mint. With the site under new management, I wanted to go old school. I love the Brave and the concept, but the AMRAP workouts of late can leave the chunky and slow like me lonely at the 6 for 50 minutes. I went back to my roots of pushing the fast guys on the loops around the ponds, while not leaving the 6 the whole workout.
T-Claps to Buckeye (FNG) for posting the Brave for his first workout. He had a solid first post. Also shout out to Gump FNG on Monday at Foxhole. The Brave for your second post is strong.
Always a pleasure leading the men in the gloom.
Announcements:
Need a Q for the Brave on the last Friday of the year.
See Fire Hazard if you’d like to run the 10K trail run on New Years day.
Sign up for the Joe Davis run. 5K and 10K options available. http://joedavisrun.com/
Great work this morning men!
