15 men prepared themselves for Halloween consumption. Here is what they did.
Warm-up
Side straddle hops x100
Mountain climbers x75
Low flutters x50
Main Event
We mosey’d around both schools, with periodic stops for exercises: chest (merkins, diamonds, wide-arms, staggers, dips), shoulders (dry-docks, donkey kicks, people’s chair), legs (squats, sumo squats, jumping lunges, one-legged squats), and abs (heels2heaven, bicycle, dying cockroach, flutters, protractor, knee-ups, mountain climbers). All in all, it was a good day.
Moleskin
Love me some Union County. I’m on vacation through Thanksgiving, so looking forward to hitting it with you guys all month.
Great to have FNG Goodfella out with us this morning. Although a New Jersey native, and tough guy on the outside, there is no friend you would rather have. Always friendly, welcoming, and opening, this is the guy you know instantly, when you meet him, that you could call at 3am when you need to bury a body. (Figuratively speaking, of course.) And the man has some fitness! Most new guys would have been sucking wind out there today, but this wasn’t nuthin’ for Goodfella.
Dirty Bird is flat-out inspiring. Let me say it again: inspiring. We kept a decent pace today, and Dirty Bird never let us, despite carrying some extra baggage that he is soon going to shed. Feeling tired? Tempted to pass on those next few reps? Take a look back at Dirty Bird, who never quits, and think again.
And how about Posse? The dude is modeling underwear these days, and reports that he is down 45 pounds! That is some work. Work!
Lots of motors out there today, but sad to say I am still getting to know many of you. Look forward to it.
Announcements
Keep Transporter in your prayers, whose dad passed over the weekend.
We are starting a new book for our 3rd F group, #F3Sanctuary, which is moving to Monday nights at 7:30pm at Brooklyn Pizza. This is a group of badasses, looking to get to the next level with the Lord. I can barely make it through a week without time with these men, and hope you will join us. Our tentative start date is a week from today, 11/7, but that is tentative since Transporter is our leader. Stay tuned on the website and twitter.
A bunch of guys did the Spartan Beast this weekend. Dasher was too tired to post this morning after it. Posse was not.
15 men worked out at McKee Road Elementary School. We did:
-Who needs a warm up, right? I exited my 1982 Ferrari and we got straight to work… running the standard 800 meter course
-Plank
-Another 800 meters at full speeed
-Then the required warm up… SSH, IW and Squats
-Then one more full speed 800 meters
-Then some time on the wall
-Then a medley of merkins… wide arm-regular-military-diamond-fingertip-diamond-military-regular- wide arm
-Then some station work at the playground… pull ups and dips, pull ups and dips, pull ups and dips
-A bit more running… close with Mary.
I would have been on time for the workout, but when I came downstairs at my house this morning I could see that my 15-year old son went to bed last night without cleaning up after himself in the kitchen… brownies weren’t covered, pumpkin dessert wasn’t put back on the fridge, orange juice was open and on the counter, vegetable tray was without the lid and not put back in the fridge… so, I had to stir him up and get him take care of things before I left for the workout.
Good work out there this morning guys. Squid’s form was a perfect 10. Pop Tart was looking a bit like Mrs. Doubtfire with his Halloween wig. McGee’s shirt was too small. O’T was sweating excessively, given the mild weather conditions. And Paper Jam with the one-liner of the workout.. “That’s all they needed” [you had to be there].
Posted on behalf of O’Tannebaum
7 men showed up at 7 am and 2 a few minutes later for a stimulating October surprise on the wonderful fields at McKee Road elementary school!
Begin with 1 mile Fun Run down through the lower field, through the woods and the neighborhood, and back accross the soccer fields where we picked up Matlock and Floorslapper.
Line up on the lower lot for SSH x 20 with side lunge across and repeat.
Plank and Peter Parkers in cadence x 10
Plank and Merkins in cadence x 10, Mosey to small field with track (under repair) for Team Work.
Start with teams of three:
One man runs the length of the field, at each end team members are doing burpees x 5 and called exercise (squat jumps) (merkins) ladders 10-20-30-40.
Mosey to the wall for BTW 2 sets holding and walking plus one set reverse hand stand and wall merkins.
Mosey to playground for Pullups & Dips (3 X 15-10-5) with a short run in between.
Next, on your back with the “dying cockroach” and Knee ups 3 X 15-10 (last set 5 toes to bahh).
Finish with Modified Starfish (modified to three stations due to time). Merkins, One leg Squats, Dry docks X 20
Mary—Freedie Mercury 2 sets in cadence X 10, and LBCs X10
Mosey to finish COP
We stayed together as a group for most of the workout! Everyone performed well and is better for it! Thanks for following my lead and letting me boss you around! Matlock shared a special family story regarding his wife’s successful transition at work and we remind everyone of the Joe Davis run coming up in the future.
9 PAX posted in the early Saturday gloom to partake in YHC’s Q for a properly balanced meal.
YHC had offered a 3 mile pre-run in advance of Ascent/Olympus’ start time, but the internet was clearly too scared of the dark to join me, so I went on my own haunted hayride through Ye Olde Providence Neighbourhood (they do it up right for Halloween, all). I run back to the parking lot with two minutes to spare before kickoff. 3mi extra credit done. 5.0 GPA on 4.0 scale.
With the disclaimer duly given – clear instruction that this was a moderate workout and YHC was not providing any fitness instruction, and that the PAX duly were not paying me to do so, as well as a very lawyerly underscore of each individual (and not F3) assuming maximum liability for any action undertaken – we R-U-N-N-O-F-T to the baby track for two laps.
Due to poor planning on YHC’s part, all of my time and distance keeping devices were dead, so I co-Q’d the workout with Pele’s sports watch.
COP:
SSH x30
IW x30
LSS x30
Merkins x10
The Thang:
Appetizer:
Mosey to the Wesley United Meth Rock Pile, grab a legitimate bicep curling and shoulder pressing rock – plank up and wait for the 6, then stop planking and do some Mary. Everyone here? Recover.
Partner up.
ROUND 1: Thing 1 shall run ‘round ye olde churche, while Thing 2 dost complete extension bicep curls. Flapjack, Repeato x1
ROUND 2: Thing 1 – run ye lap, while Thing 2 dost complete extension shoulder presses. Flapjack, Repeato x1
Done? Nope.
Main course:
Time for our union-mandated SMOKE break.
Mosey back over to the school, grab some wall, hold a people’s chair and do 100 arm raises IC. Shoulders & Quads seasoned.
A few 10 counts later and we are bear crawling across lot, reverse bear crawl back whence ye came. PAX seemed pretty spry and chipper during the forward bear crawl. Chatter came to screeching halt during reverse bear crawl. Sony, left in disbelief at what his legs & shoulders were just put through, remarked that YHC was probably just making these things up, b/c reverse bear crawls aren’t real. Oh, they’re real alright. While on the topic, it’s a good thing Geraldo brought enough testosterone to share w/all of us. Dude was rucking 40 lbs while all this abuse was going on.
Mosey to playground area, 50 dips OYO. Triceps smoked.
Done? Nope, mosey over to picnic tables, plank up for the 6 to roll in, then get started with 100 step ups each leg…Each. Leg. Glutes and Quads smoked.
Mosey to practice field, huddle up in a circle shoulder to shoulder for the Wave of Merkins (not often broken out, but very much a part of the lexicon). Circled up, got into plank position, first person did one merkin, then the next person to the right does a merkin, yadda yadda until we got back to the first person who then performed 2 merkins, repeato all the way up to 5. The cookbook says up to 10 and back down, but hey, this is a moderate workout. Arms, Core, Shoulders smoking nicely.
Everyone lined up, lunge walk to the temporary construction light on field (the wacker light, Mallcop’s favorite). Lunge walk back. Quads a little overcooked, but we’ll serve them as burnt ends at Midwood Smokehouse.
Mosey back to the line for what I’ve come to know as Planker’s Delight. PAX planked shoulder to shoulder, and in orderly fashion, each PAX went down the line doing one hand slap merkin with every other man until everyone was sufficiently handslapped.
Shoulders completely SMOKED.
Dessert:
Done yet? Nope. With 4 minutes to go, mosey back to parking lot in time for some Mary. LBCs x30, dolley x30, protractor x 2 rounds, and time was called.
Tclaps to Drop Thrill for taking us out.
The Moleskin:
COT had your usual announcements, name-o-rama.
Announcements:
Joe Davis Run – F3 is involved because our brother, Rock Thrill, lost his brother to addiction and this race was founded in order to raise awareness about the effects of addiction. Read all about it at the link. Also, if/when you sign up…make sure you sign up for the 10K, or Geraldo will judge you.
F3 South Charlotte Christmas Party – Sign up, or Mr. Bean loses his house on the $$ that he fronted to book the party. As an FYI, Christmas party toy drive goes to benefit Operation Sweet Tooth – As most of you know F3 Olive’s daughter died suddenly about 6 months ago. He is from Isotope. Operation Sweet Tooth is a non-profit organization created to honor her memory by bringing joy to other kids. We are pushing a drive for donations of toys for Operation Sweet Tooth to benefit Alexander Youth Network. Specific details to follow regarding what to donate.
Qs for Ascent/Olympus in November, December, and Beyond – Contact Pele and he’ll give you some open dates.
New AO in Pineville, NC – The Big House – Launching Monday, November 14th at 0530. Park at Pineville Police Department vistor’s lot and the Q will take it from there. Bring an FNG from Pineville who always complains about how far away the workouts are. Zero time for that noise w/this AO in-place. DM me (Dumpster Fire) or Cheddar for further info.
Only the best for those who chose The Rock this morning. The South African delegation was all ready when I rolled in at 6:56, plenty early. I planted the shovel flag (one of a few that regularly fly in Area 51). Hammer and Wolfman came in hot at 7:00. Wolfman was dressed for January – save some of those layers for later big guy.
Slow yog over to the library parking lot. At my first Rock workout 3 years ago, Runstopper wore us out in that parking lot. I don’t think we’ve been back since, but it was nice to have new scenery. The giant Calvary parking lot just isn’t enough. Lots of traffic at 7:15 at the library – early, early voters I guess. Regardless, we got our usual warm up in (SSH, Squats, etc). Partner up for some here-and-theres with stuff mixed in. Over to the long part of the parking lot – run the loop (.2 miles maybe), 10 merkins, lap, 20 jump squats, lap, 30 LBCs. Repeat with a half of the loop. Unsuccessful attempt to get the guy doing squats and pullups on a tree branch to join us. What’s weirder than meeting guys in a church parking lot for a workout? Doing it by yourself in a library parking lot.
Indian run out of the parking lot, up to 51 and left to the first entrance. As we started the run, Hammer yelled something about his back and going home. So he left. Onward. (I checked on him later. He’s fine. Just old.)
Grab a lifting rock (avoiding giant anthills). Carry it over to the parking lot where we lined up abreast on one end. 10 curls, run to the first median and back. 15 curls, run to the second median. 10 curls, first median. Repeat (after trading rocks) with overhead press, tricep extensions, squats, and squat thrusters. We had to stop there before we got too yuge. Sometime during this segment, Boerewors said he had a bottle of home-brewed IPA in the car. So we had that to look forward to. Dingo chose the biggest rock, so he was killing it when he got to use the small ones that Wolfman and Boerewors picked.
Mosey back to the cars, stopping for some Mary near the fake grassy knoll. Finish with a few sprints. Done.
Boerewors made good on his claim and produced a solid IPA that he and the boys made. That’s right. We shared a beer in the parking lot of a church at 8:05 on a Saturday morning. Safe Lite didn’t hesitate to pop it with his wedding ring. Not his first one, methinks.
Beautiful fall morning out there, with the sun rising as we worked. Fall is awesome.
Announcements:
Christmas party signups – newsletter or website.
8 straggled in for this Saturday’s edition of #F3DayZero. It was advertised as leg day. Here’s what we did:
The Thang
Mosey to the #YellowRose parking lot for COP:
Due to lack of enthusiasm, we stopped there and ran down the Bevington loop to Brechin Hill for 7s. We did backwards runs on the evens.
Run back to McAlpine, entering through the back gate, and over to the rock pile for a lifting rock. Mosey to the baseline on the basketball court for some leg work.
Return rock and mosey to front of school. Partner up. Partner A do called exercise. Partner B run loop. Flapjack to reach reps # as a team.
A round of #DWTS x 10 each leg.
Mosey to the wall for some brief People’s Chair. Then parking lot sprints x 3. Done.
The Moleskine
For years now, the men of DZ have been trying to #BillyZane the elderly Asian gentleman that walks the track at McAlpine. Spackler had a serious go at it this morning, hitting him up once during the leg set at the basketball court and then again at the front of the school during the hot laps. The first time Spack was met with a courteous smile…but a dismissing wave. The second time, another smile…and then a reply…his English is not very good. Spack’s that is, not the Asian gentleman.
That was not the only language barrier out there this morning:
Key observation of the morning: Spack’s potion release brought forth a reference to Puddin’ Pop. Tiger Rag stated that Puddin’ Pop sounded like “green jello hitting a linoleum floor”.
Announcments
Sign up for both.
A lucky group of 13 Pax climbed out of the fartsack to kick of their Friday with a DRP. Here is what went down:
Token warmup to let LIFO Scabby park and catch up.
SSH x 25
Merkins x 10
Partner up in groups of 3 for grinders. Abacus helped the State grads with the math.
One man from each team heads back near launch lot, land waits for relief. One man starts called exercise (Merkins, Squats, LBCs). One man runs between groups. Rotate through 3-4 cycles.
Head to the deck for some leg work.
Run forwards up one ramp, run backwards on next ramp. Alternate up to the top.
Bear crawl to other side of top deck, Mary x 15.
Bear crawl back, Mary x 15.
Run down steps, Rinse and repeat.
Burpees at top?
Ran across top deck to far stairs, run down for “treats”.
Back into groups of 3ish for Hairburners for 3-4 rounds.
Team Squats; take turns w Olympic plate! doing squats! until team reaches 100. Al Gore while you wait.
Mosey to practice field, line up.
On paper, this looked good. All facing one direction, shoulder to shoulder, Pax do 5 Burpees, then drop into Tunnel of Love position. Man on far left breaks off, does 5 more Burpees, and crawls thru the tunnel. Each man in turn, 5 Burpees, thru tunnel, back in position at the other end. 10 Burpees and 2 minutes of Plank can really suck.
Mary on the field.
Run back to plates and team splits time carrying back to YHC’s car. #TomSawyer
2 minutes of Mary and your done.
Great work by all. A lot of Larry Birds on the ramp runs.
It was a departure for mean not to do Pusharama. I trust everyone got their money’s worth. If not, see Mermaid for a full refund.
Announcements
Joe Davis Run – Price goes up Monday
http://joedavisrun.com
Christmas Party December 2nd. Firethorne Country Club, to benefit Operation Sweet Tooth.
f3nation.com/2016/10/11/south-charlotte-christmas-party-2016/
Posted on behalf of Hacker ..
It was a fine Fall morning as the parking lot of CCS began to fill up. Dollywood apparently overslept and didn’t arrive till 5:25am – about 45min later than his normal time. I gave the disclaimer and off we went. Down the parking lot to the middle of the campus and circled up for COP. SSH x 20, 10 burpees, LSS x 20, 8 burpees, IW x 20, 6 burpees, peter parkers x 20, 4 burpees, MC x 20, 2 burpees.
Mosey to playground and split up into 4 groups. G1 run to blue door and back. G2 – dips, G3 – wall sits w air presses, G4- lbcs. Everyone rotates when timer gets back and everyone goes through entire station. Round 2… G1 run to blue door, G2 derkins, G3 squats, G4 flutter
Mosey to bottom of grand ma – run up and down 3 times w 10 merkins bt each run.
Line up at goal line of football field for suicides. Run to 10 yrd for 10 burpees, 20 for 20 merkins, 30 for 30 squats, and 40 for 40 lbcs. Repeat 10 burpees, 20 CDD, 30 lunges, 40 flutters.
Go to goal line for 1 100 hrs gasser.
Mosey to top of stadium steps. Run to parking lot. G1 does lbcs while G2 runs to each light post and does 10 merkins. (3 light posts in all) run back and flap jack.
Mosey back to starting point. Everyone does 43 merkins to celebrate my bday yesterday.
Great group of men this morning!! Cheese curd started the chatter with complaining about yesterday’s music at Meathead. Something about 80s rock ballads – reminded him of all the girls that broke his heart. Bush again was called out for never coming up for air with all the socializing he had going on. Booya paid us a first time visit – Only lives 1.5 miles away! He and Ductwork doubled down with run ins from their respected hoods. Nice work! I think Joker is really Clark Kent in disguise as he once again slips in as the disclaimer is given and is seen driving away as we circle up for COT. Does anyone really know who the joker is? I could go on and on calling guys out but it’s Fri afternoon and I have other things to do. Sound off if you have comments! It’s always a privilege to Q!!
Announcements – sign up for Christmas party and Joe Davis run!!
How many times I have I said that to a over zealous Q during a workout!
THE THANG
Warm up (obviously not much of one)
SSH x 15
IW x 15
Squats x 20 secs
Merkins x 20 secs
Parker Peters x 20 secs
Repeat set 4 times
Run to bottom of hill and partner up
100 diamond merkins combined as partner sprints hill
100 jump squats combined as partner sprints hill
100 manmakers combined as partner sprints hill
Jog back to soccer field and keep same partner
Inside grip tire merkins as partner sprints (repeat x 2)
Tri dips on tire as partner sprints (repeat x 2)
Dry dogs on tire as partner sprints (repeat x 2)
Overhead squat as partner sprints (repeat x 2)
Track work
2 burpees and run lap
4 burpees and run lap
6 burpees and run lap
8 burpees and run lap
10 burpees and run lap
Jack Webb
Diamond merkins and LBC combo up to 10 and 40 respectively
COT
YE OLDE NAKED MOLESKINE
17 able bodied men descended upon Kevlar this morning to find Tiger Rag and Horsehead swinging their bells to the tunes of NSync. It reminded me of an awkward morning with Header back in my younger days when we swung away to the Eternal Flame…
After getting texts from Spackler last night saying how he had “burned way more calories at Orange Theory than any F3 workout” the goal was to get going quickly today limiting the warm up time and getting the heart rate racing. So after an abbreviated SSH and IW combo the clock was out to get to the merkins/squats/parker peter combos. During the second round of air squats that’s when the lightning bolt hit and all went to absolute pot. The back went, the legs tingled, and the plan was out the window. Guys were trying to Q-Jack for my own well being but as Winston Churchill once said “never, never, never give up!” Now I gave up working out but felt that the men of Kevlar needed guidance and direction and a fine playlist to get them motivated. I have no idea as to whether it was a decent workout but I do remember Alf whining after his 6h or 7th lap that “this wasn’t fun Friday anymore”.
Hope you got something out of it today. Thank you to Tackling Dummy for taking us out today. Have a good weekend lads!