18 men including 1 FNG (Clooney) made it out this AM. The clock hit 5:30, no late comers, minimal disclaimer given, and we took off around the school to the lower parking lot.
Circle up for the standard warm up exercises…
SSH x 20, then 1 burpee
IW x 20, then 2 burpees to which the PAX recognized a pattern and YHC decided to call an audible to keep everyone on their toes…
Mountain climber x 20, no burpees…hold it
Peter Parker x 20, no burpees…hold it
Merkins x 20
Mosey to the newly replenished cinder block pile which was exposed from the woods…partner up, grab a block per group and line up.
P1 – curls
P2 – run to other side of field, 10 jump squats
Flap jack
P1 – overhead press
P2 – run to other side of field, 10 monkey humpers
Flap jack
P1 – tricep
P2 – run to other side of field, 10 Sister Mary Katherines
Flap jack
P1 – Row
P2 – run to other side of field, 10 LBCs
Flap jack
P1 – Goblet squats
P2 – run to other side of field – 10 merkins
Flap jack
The blocks were put away, looks like about half the pile is now back in place in the woods. Again, thanks Madison for replenishing the blocks here (and at Death Valley). They are sure to get good use. Bathroom break (Joker).
Bear crawl to middle of field
Lunge walk rest of the way
Circle up for a bit of Jack Webb – up to 10, but not down.
Mosey to back playground for some leg circuit work.
Jump ups x 10
Tire jumps x 10
Donkey kicks x 20
Rinse and Repeat
Mosey to front playground for a single circuit
Pull ups x 10
Derkins x 20
Dips x 20
Back to the beginning and circle up for some Mary
LBCs
Flutter
Russian Twist
Dolly
Rosalita
Time called…
Great to see everyone and thanks for the opportunity to lead. Great turnout as Spring gets into full swing.
Announcements
Memorial Day convergence (Little Mike) – details at http://f3nation.com/2016/03/14/memorial-day-metro-charlotte-convergence-how-do-you-say-thank-you/
Joker needs volunteers for Alexander Youth Network on 5/7 (contact Joker at shawn.heath@duke-energy.com if you can help out)
Hoagie’s brother Ray was visiting from up north and was instantly assigned the F3 name Clooney. Welcome.
Thanks Squid for taking us out.
5 Titans held the celestial spheres where the universe evolves around her axis upon our shoulders. Ergo…we pressed a lot of stuff above our heads.
The Thang:
SSH x 20: Run down around playground over to Starbucks and back to fountain – circle back up.
IW x 20: Rinse and repeat around playground/up to Starbucks
Merkins x 20: Rinse and repeat around playground
Carolina Dry Docks x 20: Rinse and repeat
LBC x 20: Rinse and repeat
Rosalita x 20: Rinse and repeat
Dolly x 20: Rinse and repeat
Partner up for OYO stations: 2 partners “On Wisconsin”; 3 grab bag in other team. Idea is a multi-station Star Fish whereas you are to press the 12 ft. post above your head for 10 reps before you progressed to the next station.
– Station #1: Lunge Walk while passing brick between legs up and back.
– Station #2: 4×6 hammer curls x 30; 4×6 bench press x 30
– Station #3: Pull ups at overhangs x 20 or AMRAP (dropped after round 1)
– Station #4: Ppls Chair Air Raises x 50 in breezeway
– Station #5: LBC x 30; Dolly x 30
– Station #6: (after round 1 – replacing pull ups) Run out @ building; up and down back stairs; and back through breeze way (or opposite)
NOTE: 6×6 overhead press x 10 after every station.
Shoulder 6×6 post; run up to Blakeney Heath Rd and back. Take turns running around group in circles.
Time!
Moleskin:
– Still working out kinks on shouldering and marching with the posts. Definitely need to adjust the spacing for 3 or 4 man teams. 5 is too much. Also most importantly —– height matters!!!!
– Brat took my insult to his Bro strength in stride, and showed to be more than up for the 6×6 press challenge by taking on more reps than YHC. My apologies Brat. I’ll humbly enjoy my crow. Great work today.
– Hammer curls brutal. Feeling it while typing this backblast up. Definitely a keeper.
– Pull ups on those odd shaped overhangs are not a keeper.
– It’s going to take years to venture to all spots on this expansive AO. Keep coming and help grow the site.
– Seriously considering making a makeshift chair for a pax to sit on ala Arabian Nights. Great, great idea Loogie.
– Thanks for allowing me to lead up in exercise and prayer. Definitely was a great start to the day.
Announcements:
– F3 Camp registration open
– That week to sign up for F3 Dads night out at BBT Ballpark
Great weather and a good morning for 11 SOBs (including 1 FNG) to get the day started right. YHC was a tad nervous after Pebbles & Dark Helmet destroyed my lower back at Fat Camp this Wednesday, but we made the most of it.
Mosey to Northwest Stonehenge:
SSH x 20
Low Slow Squats x 15
Peter Parker Merkins x 15
Mountain Climbers x 15
Cross to Northeast Stonehenge
Slalom through trees, lunge walk back
Slalom through trees, bear crawl back
Standing broad jumps to other end of trees
To The Lodge
6s on the mini-hill with squats at the top and merkins at the bottom
To the soccer field:
Set of Jack Webbs; 1 merkin, 4 press…up to 5 merkins, 20 press.
Ladder back down to 1 merkin, 4 press.
10 jump squats, to mid field for 10 merkins, across field for 10 jump squats
20 mountain climbers, mid field for 10 diamonds, across field for 20 MCs
10 Plank in/outs, mid field for 10 wide arm, across for 10 plank in/out
To the Premier Parking Garage:
Group 1 does nonstop donkey kicks on wall
Group 2 sprint up deck incline, 5 burpees, back down
Flapjack
Bunny hop up 5 flights of parking deck #dizzy
Down the golf course trail to terraced rock walls;
group 1 up walls with 10 merkins on top, 5 squats midway
group 2 nonstop flutter then flapjack
Repeat twice more with dolly & rosalita
To tables for 2 sets; 10 derkins, 10 dips
Up path to the Johnston Rd overpass bridge, people’s chair with
air press x 40
Lance parking lot:
10 merkins, bear crawl across, 10 merkins
After YHC runs past the trail by mistake, pax give me crap.
Wasn’t going to do it, but that resulted in crab walk across lot,
10 merkins, crab walk back. Your welcome.
I find trail, lunge walk across. 5 burpees OYO @ Wells Fargo lot,
and take it home.
COT with Big Tuna on the take out….
Moleskin:
Welcome to Ron, our FNG now known as La Cucaracha. He comes via Tater who
came to visit from The Fort. Great to have you both and strong first showing by our latest SOB in the #RESPECT team division.
While we probably wont push our luck, the deck was back in business today.
We only spent maybe 5 to 7 minutes there, but no Paul Blart in sight so it was safe. At least on Saturdays.
Announcements:
SOB land shirt order is open. If you want to save on shipping, give Mario your choice and he will add it to his bulk order.
Stonehenge/Run Ballantyne Double Down Year #3 is May 14. Come for the workout, then stay to run 5k or 8k Run Ballantyne race in Corp Park. Starts at intersection by the Bulls/Sara’s YMCA.
Queens Cup Steeplechase is next Saturday; contact me if you want to go.
7 men gathered at McAlpine Elementary for some #F3DayZero. Should’ve been more, but a few chose a strong Friday night over the hard work of a Saturday morning. No matter, we did enough work for them.
The Thang
Half lap mosey then circle up in the plush grass for COP: IWs x 10 IC; MCs x 10 IC; Merkins x 10 IC; Low Slow Squat x 10 IC.
Out the back entrance up to Bevington and down to the hill at Brechin Drive. At the bottom 5 burpees, at the top 5 jump squats. 10 times up the hill. 50 burpees and 50 jump squats.
Run around Bevington to the stop sign at Baybrook. Run the hill 3 times…20 merkins at the top x 3; 20 squats at the bottom x 2.
Back to fields at McAlpine. Choose a lifting stone. 25 curls, 25 presses, 25 triceps, 25 American hammers; 100 yard dash out; 100 yard dash back; 25 curls, 25 presses, 25 triceps, 25 Louganis. Return the stones.
Mosey to the front of the school. 25 step ups on left leg, 25 step ups on right leg, short lap around parking lot; 25 dips, long lap around parking lot. 4.0 miles.
Moleskine
Current site Qs, Future site Qs, old co-site Q…however, no founder, as he fell victim of a Friday night bonfire and PBR tall boys. Add in Teddy and Frasier it was like old times at Day Zero. Frasier even did a solo pre-run.
Not a lot of time to plan after getting text from Hairball on Friday afternoon. But tried my best to impress everyone…got to make sure my pension stays in tact. Almost lost it on a 10-count call. And again on actually daring to run on the soccer fields. However, Pro and HB were off their game…no comment about kids jackets or gloves today.
Good group of guys this morning. A lot of hard work put in on the hills. YHC was pretty much done after round 1 on Brechin. Thanks to Pro and HB for chance to lead.
Announcements
Saturday Memorial Day Weekend – 3 year anniversary of Day Zero
Monday Memorial Day convergence in Metro
The Fort Fast 5 coming up in May.
6 Pax answered the bell this morning and decided to improve their physical and emotional well-being. After opening with a brief prayer, here’s how we spent the next 60 minutes.
Short mosey to middle of parking lot for COP
Mosey to top of North Face for station work where the Pax performed said exercise at each station, run to next station and perform one less exercise down until the count was down to 1. Here are the stations:
Lunge walk / mosey to center of lawn in front of church for a modified starfish that turned out to be a triangle.
Now that our shoes and clothes are water-logged, mosey to playground / swingset.
Mosey to pavilion and grab some wall
Mosey to side of parking lot where the roundabout is located. Run to roundabout, perform exercise, run back. We measured it out at 1/4 mile round-trip.
Return to cars where the Pax advised we were .05 mi short of the 3-mi goal. As such, run to end of parking lot and sprint back. 3+ mile objective now complete.
2 minutes of Mary:
Mercy.
Moleskin: Great job by the Pax today as we covered 3+ mi without leaving the site. Hoover had the idea to pray before we began, so we did. Flipper did 3.2mi prior to the anyone showing up. Safe Lite and Boerewors put in maximum effort and we learned in South Africa saying the alphabet backwards is not protocol for a field sobriety test. Gummy is a heavy breather although he was out front on most exercises. Thanks for Flipper for the closing prayer.
17 Men posted for a day of Gear and KB’s at Ascent/Olympus today….Interesting day as 2 of which were FNG”s, 1 guy became shirtless, 1 guy threw up, 1 guy was really tired from staying out too late, 2 guys were under the age of 15 and 1 guy joined 10 minutes late. Today’s routine was designed to combine heavy slow movements paired with cardio, then second session was a HiiT/Tabata themed routine where Pax were on KB work for 45-60 seconds non-stop, with around a 15-20 second pause between rounds. Standard timing to maximize O2 Saturation and Intervals.
The Thang:
Warm Up: OYO
Heavy Weights and Cardio Mix:
GEAR Included:
– 365lbs Polled Stretcher (4 man low carry)
– 225lbs Olly Bar (2 man carry)
– 100lbs dumbbell (1 man carry)
– 150lbs KB/Ruck combo (1 man carry)
KB Time
:- Circuit Included:
2 Rounds for Time: 30 minutes
Mary:
COT
Moleskine,
What a great and inspiring group of new guys today. It was not even close to an introduction workout and you guys gave it your all! Some things we noticed (and please chime in below in the comments section if you saw something worth talking about)
Flappy Stick needs to keep his shirt on as it is making all of us jealous! That guy’s physique is impressive, however YHC is still perplexed as to how he got named Flappy Stick….is there something you aren’t telling us, lol
Billboard was a machine. FNG, had to take a quick break but rallied like a champ and earned his name today! Just wish we could have drilled down a little deeper into his background as he’s from Alabama and hates the Tide (Auburn fan). What is more interesting to find out at coffee today is how he and Dora met…at a bachelorette party (but not a normal kind….ask them one day). We may need to bring this back up next time and consider a name change.
The other FNG, Cooter also represented Cabarras Co well. He’s a NC resident but still scratching my head as to how we landed on Cooter. Isn’t Cooter from GA?
Witch Doctor continues to lead the pack, and still not sure if this guy has a weakness.
Wolf needs to set his alarm 10 minutes earlier to allow for more bathroom time, hehe.
Rad and Southpaw killed pulling that hose
Gullah is getting old….tomorrow B-Day
Anyone else notice something worth talking about? Comment below
***Announcements: TeamSPEARHEAD Red, Light and Blue in 3 weeks. Check out weekly F3 email with promo code and link to save $10 to register early
As always, it was an honor to lead the team today.
Respectfully,
The Hoff
It started off like every other Friday @ Joust. Our Asian friend was talking on his phone at 0530 taking care of international business as he walked his laps around the parking lot. The pax were pulling into the lot leisurely getting out of their cars and exchanging pleasantries. And Yeti emerged from the far parking lot where he either has a private parking space or private toilet. Someone needs to investigate.
Funky Cold was on Q – his VQ i might add…
COP – 25 SSH, 25 IW
We then all took one lap of the entire campus together with some pain stations thrown in. This was to be completed 3 times on your own. Each lap was approx 3/4 of a mile. Start in parking lot w 20 lbcs, run down by the busses and up to picnic tables for 20 dips, run up to top bball courts by playground for 20 jump squats, run by baseball complex and to parking lot for 20 Merkins. Rinse and repeat 2 more times.
Line up on goal line for 100 yrd gassers. Run 100yrds and do as many burpees as you can in 1 min. Rinse and repeat 6 times.
Mosey back to parking lot for COT
The BB material began to flow right out of the gate. Funky Cold was ready for his Q. He had a great planned out weinke in his head. The rookie mistake was he didn’t practice prior to leading 14 squirly dudes. The initial in cadence count for SSH ended up being a 6 count. An audible was quickly thrown and the IW were on your own. “I swear there was an ‘and’ in there between every number” someone heard Funky Cold say! Hysterical. Funky Cold recovered and nailed the rest of the morning. Great job!!
Great work to hoagie for posting 4 times in his first week of F3! He’s drinking the cool aide.
Announcements –
See the F3 web site – lots going on! Races, f3dads knights game, etc…
14 Goats including FNG Topless assembled in the partly cloudy/soon to be water-logged Spring skies for another installment of F3 Mountain Goat. We disclaimed, and only had to wait a few seconds for Venus to park his car and join us. Here’s how it went down:
The Thang:
1. Warm-up down Strawberry Ln; back to SCMS… mosey to track for some dynamic stretching
2. Do the following ladder – I-Pace/(Recovery): 200/(200) – 400/(400) – 800/(400) – 800/(400) – 400/(400) – 200/(200)
3. Finished with .75 mile cool down (except for Frasier who completed 1.00 mile!)
Done! We covered around 5.5 miles give or take!
Moleskine:
Always a great job… and always an honor to lead these great men!
I had checked the forecast and there was NO rain in the forecast until mid-morning… their tongues spoke falsely! I told Nomad it was very BRR-esque to have some spitting rain! It actually helped to refresh, so all in all it was pretty much over before it started!
Welcome to FNG Topless, who was EH’d by Icicle! Great to have you join us, and we look forward to having you back out many times! Topless wasted no time bringing the “guns” out, and proceeded to do an awesome job for his first time running this much in a while!
Frasier led the pack all morning, but Voodoo, Icicle, Gomer Pyle and Booyah were never far behind!
Always great to have the regulars out, and you guys were solid as always: Geraldo, Retread, Nomad, Icky Shuffle, Early Bird, Insomniac and Venus.
Booyah took us out with a great word of encouragement!
21 Men posted at Kevlar a solid mix of newer guys with some OG’s from back in the day where Bulldog Q’ed just about every single one of these workouts.
The Thang:
Run around the block to Aldi – where according to Horsehead they have good generic soda. Circle up.
Merkins x 20 IC
Low Slow Squats x 15 IC
Diamond Merkins x 10 IC
Mountain Climbers x 20 IC
Wide Arm Merkins x 10 IC. Or Right are Merkins if you had interest in those.
Mosey out to 51 and across the street to the SOAR fields. Gather in the center of the soccer field for four corners.
Round 1: Run to each corner and back to center. 1st corner do 10 Merkins and 5 burpees in the middle. Repeat with 20, 30, then 40 Merkins.
Round 2: 25 Flutters (each leg) at each corner. 15 old school sit-ups in the middle.
Round 3: Same as Round 1 but Jump Squats in the corners
Round 4: 25 Dollies at each corner. 15 Heels to Heaven in the middle.
Round 5: Backwards run to each corner, forwards run to the middle. No exercise in corners or middle
Mosey back to launch, dodging cars along the way.
Time.
Moleskine:
With the school campus under construction it was easier to get some space across the street at the park. The turf out there was perfect and had a few yearning for the plush fields and cushy track at Joust. But we can’t all hang out where the fancy rich kids play.
Probably close to the biggest crowd at Kevlar since we started back in January. Banana’s came because he thought we were going to throw rocks at each other. Puddin’ Pop put on his special grey t-shirt for the event. Busch posted for the first time at Kevlar this year, and he came back-logged with 3+ months of stuff to talk about. Young Love made a triumphant return post knee surgery #Kotters. Crotch Rocket joined the exodus of Metro guys to the South CLT ‘burbs this past year. Good to have you out and if you live that close to Tiger Rag see if you can drag him back out.
Lot’s a chatter and complaints about the Aldi parking lot, but that was some fairly nice and smooth pavement.
And by the way, if you are interested in where the gold lies, check the treasure map on the Strava stream. X marks the spot.
Thanks to Squid for the take out.
Always and honor to lead this group.
-Alf
Announcements:
– Sign up for F3 Dads Knights Baseball on May 14
– F3 Dads camp sign ups are out – late August.
– Sign up for F3 Golf in July
– Expansion for Roanoke starts tomorrow – EH your Roanoke friends
– New book starting at Compass Chick-fil-A – Friday 3rd F after Kevlar.
It’s time for what is self-described as the best playlist in all of F3. Having received full pax agreement on that, it’s time for Overdrive. At least, I think I heard full agreement. I’m assuming that’s the case given the epicness of this list.
Pre-Thang
A solo pre-run by YHC. Had assumed HB or CT would join me but no such luck. Anyways. It counted for F3_250 purposes.
The Thang
Everyone pick up a bell and let’s carry them to the upper field. Except for The Count who carried his awesomeness.
COP
SSH IC x20
IW IC x20
Merkins IC x10
Here’s the plan: 2 exercises with the KB per round w/ 25 reps each. Then run on the track around the upper field. Some harassment about there not being a track but I wouldn’t do you guys like that. Of course there is a track.
And the kicker is after each round, you will rotate to the KB to the right from where you were before. Since we were short one KB, each round had one guy doing AMRAP Merkins. This ensured everyone would get to enjoy the various sizes of KBs out there.
Round 1: 25 swings each arm. Run
Round 2: Flutter KB Press & Skull Crushers. Run
Round 3: Good Mornings & Squat Thrusts. Run
Round 4: Curls and LBCs w/ KB. Run
*Plank after each round until everyone has finished the run.
Now we go back through the rounds but this time: 50 reps of each exercise. Got all the way through Round 3 of 50 reps of exercises each round.
Each man grabs a KB to carry back to the parking lot. Well, except for HB who got to carry the speaker and my phone.
5 MOM
Dolly IC x55
Rosalita En Espanol IC x20
Protractor to end
COT
Prayers for The Counts Dad who has been diagnosed with full-blown Leukemia. Pray the chemo works and he defies the odds given. Also pray for YHCs grandma as we need to figure out her care going forward as she is now dealing with some dementia. Similar situation for The Counts MIL and that situation.
Thanks to HB for taking us out
Moleskine
– The Playlist (provided below) was excellent if I do say so. The Speaker was passable. We didn’t wake up anyone but it was loud enough to power us through those reps. In all seriousness, thanks to HB for the speaker. My speaker should be here tomorrow.
– I did hear CT compliment a guitar solo on the way back to the parking lot. #convert
– Great to have Zip back out with us in the gloom this morning
– Same with DT.
– Kotters as well to Bernanke. Great to have him back out in the gloom.
– I liked rotating between KBs so you couldn’t get used to just one size. And yes Z, that was completely made up on the way to the field.
Playlist
Love and Death – I W8 4 U
Killswitch Engage – Always
Demon Hunter – The Last One Alive
As I Lay Dying – I Never Wanted
Slipknot – Before I Forget
Killswitch Engage – My Curse
Impending Doom – My Light Unseen
Killswitch Engage – In Due Time
Extol – A Gift Beyond Human Reach (partial which is sad)
Thanks for letting me lead and putting up with me….and my playlist.
Glass Joe