With YHC arriving promptly at 0700, we had 5 PAX for the launch of Area 51 this a.m. Thankfully, recently added co-site Q Huggie Bear arrived early and had planted the SF securely in the soggy soil. Got lucky as the rain showers from the previous 24 hours had passed through. Q did not feel like playing around in the mud/muck this a.m. so we kept it mostly on the hard surfaces.
All veterans so no need for the disclaimer. Everyone knew basically what they were signed up for. Headed out for a quick loop around the lower parking lot and circled up for COT:
Time to Mosey. Soccer fields and school grounds were pretty well soaked. Therefore, we headed over to the sidewalk alongside the soccer fields and made our way over to the rock pile. YHC informed the PAX to pick a rock and plan on carrying for a while. Think everyone choose wisely. Head back to the lower parking lot for Suicide Ladder with the Rocks:
Collect your coupon and head to back corner of school near tables. Time for 1st round of circuit work:
Collect your coupon and we were off for another jog around the back of the school to the front wall near the bus parking lot. Here we completed the following:
That was all fine and dandy, but time to work in some more running. Take your coupon and head over to the track. Time to hit the arms, legs and abs.
Make the long return and drop off your coupons for another day. Head back to the front playground for another round of circuit work:
Few minutes left, just enough time to circle up for Ab work from standing position (Perform each called Ab Exercise for 45 secs, then 10 sec recovery):
COT
NMM:
Announcements:
14 pax determined to take on The Murph this morning and emerged victorious. For some, it was their first attempt at The Murph; for others, it was an opportunity to improve upon past performance or try something new; for all, it was a solid start to their weekend.
Per the preblast, this edition of The Murph was intended to be more of a training workout than a balls-to-the-wall set-a-PR edition (although pax were free to do so – it’s your workout). The goal was to provide a “safe” setting for you to try The Murph for the 1st time, improve upon a previous performance, or attempt a new level. As such, there were several options available to modify up or down to meet your individual needs.
Disclaimer
The Thang:
Divide into two groups based on your 1-mile pace. (not your all-out best 1-mile time, but your typical pace for a 1-mile run (not a mosey))
Opening Run:
First Set:
Intermission: ~5 minutes Active Recovery with Mary (pax choice)
Second Set:
Closing Run:
Done
COT
Announcements:
Naked Moleskine:
Great group this morning, in kind and number. With the rain yesterday and overnight and forecast for this morning, YHC was uncertain how many hearty souls would venture out this morning. Upon emerging from behind the school, where the extra credit KBs were being unloaded, he was glad to see so many assembling for the adventure – from relative newcomers to wily veterans.
T-claps to all for really pushing it during the workout. The Murph is a full body, all-around beatdown, between the runs and the high reps of fundamental bodyweight exercises. Not a lot of creativity (and, as mentioned in COT, not a big requirement for Q instructions once underway); just a lot of grinding out the reps.
Thanks, Bulldog, for leading early finishers with KB work.
YHC was so deep in his paincave, not a lot of mumblechatter was captured, so feel free to add your own below.
Thanks for the opportunity to lead today, gentlemen. It’s always an honor.
Aye.
Posted on behalf of Boerewors (look it up).
My second time Q at the Rock, luckily the rain stayed away but there was a good amount of moisture all around, especially after some hand free merkins on the soccer fields.
The Thang
Warmup: Disclaimer and run to the far side of Calvary for some SSH (30 count managed to wake up a couple of people), merkins and rock climbers.
Run to northface over the soaking grass almost losing part of the pax in some hidden puddles.
3x Northface partner loops consisted of some lbcs, jump squats and Russian twists, plus it also added a couple more pounds of water weight to our shoes.
Decided to take the shortcut to pick up some rocks, which lead to some confusion and debate over the optimal route, but in the end the route we took was clearly superior (and included the most puddles), while somehow avoiding a full loop around the church.
Grabbed a lifting rock, and some more partner loops around the outside of the baseball field:
Mosey over to the Soccer field and found the driest field, before doing some sideline to sideline sprints from the plank position.
Sideline stops included:
Quick visit to the Hotbox for a couple of trashcan loops:
Was planning some mary, but ran out of time.
The Moleskin:
Weather called for rain, but the skies remained dry, which is more than can be said for the pax. We got the worst out of the way early with northface, and could enjoy some nice chatting loops for the rest of the workout. Flipper got back to his inner kid by jumping in the puddles, and adding some hand claps to his ‘merkins.
Total distance of 3.5 miles, all with heavy shoes.
Thanks for the Q guys, looking forward to my next one!
Announcements:
Convergence next week at day zero on Saturday.
Convergence at South Park on Monday.
7 Pax, including FNG Ranger (Posse’s 2.0 Dallas Stephenson) posted for a rain-free beatdown at Commitment.
COP In Cadence
Side Straddle Hop x 25
Low Slow Squat x 20
Merkin x 15
Mosey to first courtyard, People’s Chair.
Hip Slap x 10 each leg. Crowd pleaser.
Step Ups x 15, Dips x 15. Rinse and Repeat.
Mosey to back hill for Sevens.
1 Squat at bottom, Bear Crawl up the hill, 6 Burpees at top.
2 Squat, Bear Crawl, 5 Burpees. You get it –
Mosey to rails for Supine Rows x 15 IC.
Lunge Walk across bridge.
Run up to concession stand short wall.
Dips x 15, Derkins x 15, LBC x 20. Rinse and Repeat.
On to the track for a lap of Indian Run.
Up Visitors Bleachers (because wet concrete isn’t slippery) for Serpentine Bleacher Run.
Back and forth the length of bleachers, with Ranger leading the charge!
At top of Visitors side, People’s Chair, various Mary.
Run up to Cinder Blocks.
Shrugs x 10 IC.
On cinder block, Stagger Merkin Left x 8, Stagger Right x 8.
Rinse and Repeat with extra round of Shrugs at the end.
Run by tennis courts to first football field.
Bear Crawl to 10 yd line, run back.
Add 5 yards each Bear Crawl, run back. 15, 20, 25 yards. Fun.
Lunge Walk across bridge again, Supine Rows again.
Mosey up to back porch for 15 Step Ups, 15 Incline Merkins, Rinse and Repeat.
Run to back parking lot (by courtyards) for Mary In Cadence.
Bicycle x 20, Rosalita x 20, Dolly x 20, Heals to Heaven x 20, LBC x 20.
Jail Break to launch.
Moleskin
Always a pleasure to lead the men of Union County at Commitment! Now, it’s someone else’s turn. Hit this link and step up –
We left the parking lot and I hear, “What about the disclaimer, Turkey? We’ve got FNGs” (We didn’t.) So, I knew it was going to be one of those mornings. I was right.
Here’s what went down.
Warm-up in at the hotel parking lot
20 Side Straddle Hops – a few PAX actually did them
15 Imperial Walkers
20 Mountain Merkins
Loch Ness Loops
Lap 1
patio 1 – 7 derkins
patio 2 – 7 Bulgarian split squats (each leg)
Lap 2
patio 1 – 14 derkins
patio 2 – 14 Bulgarian split squats (each leg)
Lap 3
patio 1 – 21 derkins
patio 2 – 21 Bulgarian split squats (each leg)
Flutter-fest
10 regular, IC
10 single leg – R, IC
10 single leg – L, IC
Pull-up/Knee-Up, Fitness Trail
PAX split into two groups
Group 1 – 10 knee-ups
Group 2 – 5 pull-ups
Switch, rinse & repeat
Mountain climbers while we wait for the six.
Snyder-Lance Hill Progression
Round 1 – 10 merkins, run the hill to the bridge, return to start and planks for the six
Round 2 – 10 merkins, 20 Carolina dry docks, run the hill to the bridge, return to start and plank for the six
Round 3 – 10 merkins, 20 Carolina dry docks, 30 mountain run the hill to the bridge, return to start and plank for the six
Round 4 – Round 1 – 10 merkins, 20 Carolina Dry Docks, 30 mountain climbers, 40 plank jacks, run the h hill and stop at the top
for People’s Chair with 40 arm raises
Squat-sational! Synder-Lance parking lot
10 IC regular
10 IC feet together
10 IC wide
10 single count tip-toe
Wheel-O-Merkin
Using the curb, 5 incline, 5 left-arm high, 5 right-arm high, 5 derkins descending to 1 of each
Hotel Lot
20 Freddy Mercury
Vine American Kitchen
Ab-Webb 1 heels-to-heaven 4 LBC up to 4 heels-to-heaven 16 LBC
10 Burpees OYO
YHC on the take-out.
Moleskine
Well, it was a pretty typical Saturday. No one would shut up and most of the time they were talking about co-site Q, the most imfamous PAX in all of F3nation, JRR TOLKIEN. You all must realize that only emboldens him! All in all, it was a great day and I enjoy the smack talk. Have great week!
(Posted on behalf of Floor Slapper)
Probably a 1st for Area 51. Rumor has it that 10 PAX (1 FNG) + 2 (2FNGals) posted at Area 51 for another weekly edition of the region’s original workout. Cannot confirm or deny, but have it on good word from an eyewitness that a co-ed workout make have taken place last weekend. Core Principles of F3 are that the workouts are free of charge and open to all men. Recent headlines regarding Charlotte local law and NC Government veto of said law may have left the Q and PAX in quandary. However, Q carried on as if nothing was amiss and the PAX followed his lead.
Went something like this:
Warm-up: Run to the soccer fields, 20 SSH at 1st light pole (let the grumbling begin – something about the lack of true circle), Run to the next light pole, 20 IWs, 20 MC, 20 Merkins, 20 Squats, Indian Run around the field.
The Thang:
COT – Welcomed new FNG and FNGettes & Q gracefully mentioned slightly better smelling and less vulgar option of FIA
NMM:
10 posted in the rainy gloom and here’s what we did:
Mosey to Football field for COP
400m with 5 burpees at each turn then head to the end zone for some partner work
P1 runs while P2 does Merkins, flap jack and repeat until total of 200 merkins
same with Dolly for total of 300
same with burpees – total 50
100 yd run with 1 merkin at the 10 yd line – increase by 1 merkin every 10 yds then run the 100 back.
Mary/Burpee Combo
Mosey back for COT
So, there was some discussion (no names to be disclosed) as the pax gathered in the parking lot about pulling an audible and heading to Starbucks for some solid (and dry) 2nd F. But our fearless Site Q, dashed the hopes of those wanting to skip the SoakFest that ensued.
Plenty of MumbleChatter throughout the workout – some intended as payback for some that’s been dished out by YHC in the past. I love it – keep it coming!
Thanks to the men who showed up. The last time that I was supposed to Q, when it was raining, it was also about 20 degrees outside, and no one else came.
Aye
10 Goats with clearly questionable senses showed up at South Charlotte Middle School Port for a rather soggy edition of F3 Mountain Goat. Strange Brew and YHC did a short pre-run and we were wondering who would be silly enough to get out of their warm, dry beds to come get soaked and gassed! The Men of F3 Mountain Goat… that’s who!!!
Everyone was also on time! So we disclaimed quickly and set sail for Strawberry Ln for a warm-up mile and some stretching. The program was very simple:
1. 400m I-Pace/400m recovery
2. 800m I-Pace/400m recovery
We did that 3 times plus 1 extra 400m, followed by recovery cool-down, some quick stretching… DONE!!!
We completed approx. 5.5 – 6.0 miles.
Moleskine
Excellent job out there today in less than ideal conditions! YHC suggested it was just heavy dew… but if I’m honest with myself, it was at a minimum a heavy fog!! Very BRR-esque!
Great to have BOG out for the 2nd straight week! Thanks for starting to make MG a part of your week!
The other regulars are just plain strong… I always say it because it is always true!
I heard Booyah telling Nuke that he regrets taking 13 days off (sickness and M-travel)… and we missed him! Great to have him back… you’ll make those days up quickly!
The Mouth was questioning why his HR monitor was spiking during cool-down. I reminded him that while his body was cooling down, his mouth was ramping up… and obviously that takes a lot of energy!!
Geraldo felt right at home as we were probably a little closer to “rucking” than “running”!
Icicle, Retread and Nomad… knocking it out strong!
Best of luck to Strange Brew on his Fast 5 run tomorrow!
Announcements:
1. Day 0 Convergence at 7:00 on Saturday 5/28
2. F3 Convergence at SouthPark Mall on Memorial Day 5/30… check the website for the schedule of activities.
On Saturday June 4th at 6:00AM outside the Panera in the Arboretum we will launch F3’s introductory Q course – Q 101.
One of the 5 core principles of F3 is the workouts “Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary”
The first half of this sentence speaks to the core mission of F3: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. We, as a group, are accountable to each other to grow and energize male leadership which starts by leading other men in a workout. Your active leadership is the cost of attendance to the F3 workouts. The whole ecosystem of F3 does not work unless we collectively support it.
The second half of the sentence is true, training and certification are not required. However, coaching and guidance are strongly encouraged. The Q 101 course is specifically designed to provide you the coaching, guidance and eventual comfort level you need to lead other men in a workout. Q 101 is designed to teach all pax the proper way to lead a F3 workout. Q101 is a hands-on learning experience. Q 101 can be incorporated into any, properly designed F3 workout, and is intended to provide the pax with an example of a proper workout, including Disclaimer, Structure of the Workout, Position Assignments (Q, Sweeper, etc.), How to Count, COT (nameorama), and Ball of Man.
On Saturday June 4th, we ask for any and all PAX who feel this training would be helpful to them to join. We will start at 6AM with about a 45 to 60 minute workout, broken up by instruction and coaching on how to lead. We will follow up with breakfast on the Panera patio for Q&A and discussion. We will conclude by 8AM so you have time to grab your 2.0 and head to F3 Dads.
If you can join, please HC in the comments or just come that morning. Site Q’s – please encourage those at your workouts to join us. This is open to all F3 including Area 51 and SOB.
Looking forward to it.
-Alf
A51 Pax were posed that question last night by the ultimate Bear Poker, Chelms/Tater.
Seriously, all that grey hair and soccer arms….what’s the harm?
So 17 showed up in spite of the obvious taunt (and the threat of rain) for a so-so workout that looked like this:
COP in Cadence
Side Straddle Hops x 25
Squats x 20
Merkins x 15
Mosey towards parking deck, too obvious, hard right turn for a lap around football field. Into the deck we go.
Level 1: Hip Slaps x 10 each arm. Squats x 10 IC. LBC x 10 IC.
Run full length straight ahead. 10 Upper Body, 10 Lower Body, 10 Core.
Run straight length again. Rinse and Repeat, each level up.
Run down stairs, rinse and repeat a couple more levels. May have ended up with 8-10 sets.
Back out into the gloom, to the ramp at school entrance. Partner Up.
Partner 1 does Bear Crawl up ramp to front door, 10 Burpees, runs back.
Partner 2 holds plank until 1 returns, flapjack.
Round 2 was Bear Crawl, 10 Diamonds, run back.
Partner Carry Squats. Just like it sounds; Step forward Left, Right, Down, Up. 10 squats each man.
Wheelbarrow up usually deserted side drive. Dodge incoming cafeteria lady. Resume.
Run back to far set of deck stairs, race up, plank for 6.
Utah, give us a “1” count. Sprint to opposite end stairs, run down and back to launch.
Various Mary may or may not have included LBCs to 33, American Hammer (Thank You Dear Abbey), Dolly, Rosalita, Bicycle, etc.
Great take out by McGee.
Moleskin
McGee, who is still adjusting to A51 time zone and LIFO’d, crushed it. Utah and Cane ran in through the slop, T-Claps. Good to see Mermaid back out. Frehley’s Comet, also working out time zone issues, joined us from SOB. Welcome!
Strong work by all –
Announcements
Whetstone Project: A great opportunity to Mentor or be Mentored. Either way, you will come out better for it. Stay Tuned.
Day Zero 3rd Anniversary beatdown May 28 at McAlpine. Many Saturday sites converging there. Except of course #Commitment
Memorial Day convergence at SouthPark for beatdown, 5k, etc. Remember our veterans.