For those who read preblasts still…you are in luck. Start memorizing, as there will be punishments for forgetting.
See you at 5:30am in Carmel Parking Lot…you late you will be left
9 men braved the cold and rode into the rising sun at #F3DayZero. Here’s what we did.
The thang
Warm up lap around the track
Circle up on the basketball court for a quick COP:
SSH x 25
Merkins x 15
Mountain climber x 20
Low, slow squat x 15
Mosey over the parking lot to retrieve two sandbags. Divide into two teams. Each team is responsible for chaperoning its bag over the ensuing route.
Run out to 51 and over to Calvary. Head in the first entrance to attempt a fly-by but no one is home. Pause in a parking lot for 2 minutes of mary (Dolly and Heels to heaven). Continue the mosey right on Rea, right on Bevington and right on Carswell back to the AO. This is the 3 mile loop.
People’s chair to regroup. Air presses x 25
Mosey to the playground and complete three sets of the following:
Pullups x 10
Derkins x 20
Dips x 30
Divide into groups of three and head back to Carswell and the Touchstone entrance loop. Three-man grinders with jump squats at the bottom and CDDs at the top
Head to the Tuesday Morning (RIP) parking lot for a suicide lap. Then do the zoo.
Bear crawl down and jog back
Crab walk down and jog back
Duck walk down and jog back
Mosey through the back gate to the basketball court for the remaining 4 minutes. Each pax gets to call an exercise of their choice. We did a little mary, a little merkins, an elbow plank challenge and finished with the J.Lo.
COT
Moleskine
Thanks to the pax for putting up with my on-the-fly decisions. Thanks as always to Radar for the running commentary that keeps the Q on his toes. Love the intensity brought by The Mouth on the elbow challenge. Prohibition is looking fabulous with his beard and his conditioning is through the roof.
Until next time…
22 hard core Pax, who either ignored the pre-blast or were up for the challenge, gathered at CCHS to see what the parking deck could dish out this am. The smack talk started early and never let up.
The Thang:
See the pre-blast. Warning- Reading may cause you to post at the Brave I forgot the bear crawl up to level 4 but that was probably a good thing. We added one set of sprints on the soggy field and 5 burpees at each speed bump on the way home plus a few minutes of Mary at the end.
Naked Moleskin:
Scabby started the griping early when I mentioned wheel barrows as part of the circuit (something about wrists getting over-used before he got married) and tried to cajole RS into Qjacking. However, YHC would have none of that even though RS did give it a try right before we started the circuit. Swiper, who is not much older than my son, joined in early with the smack talk with excessive criticism of the Q’s disclaimer and choice of “Explosive Merkins” in the early COP. This is a Mermaid referral from some obscure web site but I digress.
Glad to see Checkpoint back as I was starting to worry he was slowing down. That concern was quickly dispelled when we started the deck work as he showed wisdom in picking Swiper as a partner and getting out in front. Their team did get disqualified for not doing a ladder on the wall jumps (#colarules) and thus Mermaid and Cane (I think) took home the VT today.
I apologize to Mermaid’s M for taking the PAX down to the practice field and getting everyone’s shoes a little muddy but this is F3 – we find the nastiest/hardest places to slog thru whenever we can.
Welcome to Pre-pay, who works at Cigna. Fellow Chapel Hill alum so he didn’t have to worry about some sorry as name like DOOK or Coach K.
As always it was an honor and a privilege to lead this group.
Announcements:
Christmas Party announcement on the web site. Please sign up so we can get a count.
Joe Davis Memorial Run in early January. This will be a great morning with a large contingent from F3 and the race will be a good barometer of how your doing.
Please consider all three F’s and not just the Fitness part. Let’s get out in the community and do something good.
16 Pax posted and Olympus welcomed some new faces today (some from Ascent and Mint Hill) who were looking for an unconventional Power Plus Cardio HIIT workout. The focus of the routine was to Push, Pull or Drag a lot of HEAVY weight and at the end, we even pulled each other. Here’s how it went down…
The Thang:
Warm Up: Hairburner Races – Partner up into 7 teams
– P1 pushes plate approx. 60 yards
– P2 performs 8 Count Body Builders until P1 returns
– Flapjack
– 3 Rounds, with each round the winning team doesn’t have to perform Burpees; losing 6 teams have to perfoom the number of Burpees (depending on what place they finished)
GEAR TIME: Partner up
– Form in to 2 groups; P1 joins group in Kettle Bell Circle and performs non-stop exercises until P2 finishes with Gear Station
– P2’s group line up to move HEAVY gear to cones and back
– Flapjack; Rinse and Repeat for 12 cycles
Stations Included (cones approx 80 yards total; 40 yards to cone and back):
100 Lbs Fire Hose Drag
100 Lbs Chain Pull
125 Lbs Sled Pull
135 Lbs Sandbag Carry
135 Lbs Ollie Bar Carry
90 Lbs Kettle Bell
Inch Worm with Plate
Kettle Bell Exercises Included:
KB Swing; Goblet Squat, High Pull, Snatch, 1 Hand Swings; KB Lunge; “Get ups with KB”; Overhead Press; etc.
TUG OF WAR: With 100 Lbs Fire Hose
– 3 Rounds
– Losing team penalized with 20 Burpees; Winning Team 10 Burpees
– T1 2 – T2 1
Mary
– LBC, FLutter, Russian Twists
COT
Moleskine,
Great efforts all around today. Nothing worse in F3 than Hair Burners and Burpees, so we made sure to get our full dose today! It was a pleasure meeting some of the new guys and hope to see you again. It’s my son’s birthday party today, so can’t type more, Sound off in Comments if you noticed something that is worth mentioning.
As always, it was an honor to lead the team today.
Respectfully,
The Hoff
Reminders:
Witch Doctor’s Virgin Q at Olympus next week
Thursday Matthews Sports Complex – Form Teams
Jan. 9th Joe Davis Run
Posted on behalf of Deadlift:
Run to front of Church
Side straddle hop
Mountain Climber
Merkins
Southern Gentleman / Northern Aggressor
Run to Davie Park Playground
Decent run so stop in the middle for group exercise (LBCs)
At the Playground
3 – Sets:
10X Pull Ups
15x Decline Merkins (feet up)
20x Dips
25x Jump Ups
Over to the Wall:
People’s Chair
Chair with arms up
Left leg up, right leg up
Count off in twos
Over to the rock quarry for a lifting rock:
One person runs the length of the soccer field and back while the other person with their rock (little joke, acronym spells out the group just got SCREWED lol)
Squat to overhead press
Crossover pushups
Rows
EZ Tricep Extensions
Woodchoppers
EZ Curls
Deadlift – I had to add this in
Run back to church, stopping for a plank on the way.
COT
Moleskine (by Gummy)
Great VQ by Deadlift. Solid workout design – good mix of upper body and running. 3.1 miles total, with a bunch of sprints mixed in. There was the little matter of Deadlift forgetting to say the Cadence on the SSH, but he got that straightened out quickly and he was a pro from their on.
Fine performance by my son, Taffy. At 14 he was leading the pack on the sprints against a bunch of old men. I don’t know what the official rules are, but I’m not listing him as a 2.0 anymore. He’s on his own.
Great group this morning. The South African contingent is strong and growing.
Announcements
Contact Spackler to sign up for Thanksgiving morning football
What could be a #Commitment record 19 men (including a sure record 5 FNGs) posted in the frosty Gloom of Weddington High School today for a Transporter Special.
Fitting that so many would launch a new fitness commitment, with #Commitment just crossing the 1 Yr anniversary mark.
The pain went like this:
COP
40 SSH
30 Mountain Climbers
20 Hi Knees
10 Merkins
10 Merkins
20 Hi Knees
30 MC
40 SSH
The Thang:
Mosey to Rock Wall- Quick People’s Chair then Grab a Friend
11 Curl To press
11 Low Slow Squat
11 LBCs
X3 in Cadence
Grab a partner
Lock Horns, push 40yards 5 Burpees. Flapjack.
Push back 40 yards, 5 Burpees.
Partner Carry 40yards, 5 Burpees, Flapjack.
Partner Carry back, 5 Burpees.
X2
Mosey to Railing with a quick lunge walk on the way
11’s
Starting with 1 Merkin at the bottom of the stairs and 10 box jumps at the top.
Plank it up with a quick stump jumpers then mosey over to the hill with a short bear crawl on the way
Hill was a round of 7’s with Carolina DD’s at the top LSS at the bottom
Mosey over to the Cove for some People chairs with air press 11 Derkins back to Peoples Chair, 11 Derkins
Mosey back to base to finish with a quick 30 LBC and 30 American hammer
Moleskin
It was awesome to lead a great crew this morning, a group of guys that want to better themselves and grow both physically and spiritually. Today just want to give a special shout out to Posse, he and I partnered up on the Locking horns and partner carry and he held his own, 2 months ago he would not have been able to do that, nice work! Continue to see others beginning to kill it, Dr. Mcstuffins better step up quick and lead a work out, he is a beast. We want to continue to pray for the Meyers Family, pray that God continues to heal Heather, pray for a quick recovery for Ice.
FNG’s
Legal Zoom- Andrew Malcome
Shop Dawg- Mark Cole
Glow Stick- Jeff Sheppard
Kenyan- William Vanhinigan
QCC- Josh Daniels
Remember; More F3 awaits! Check out these nearby weekday UnionCo workout locations (AOs) – ALL START AT 0530 am.
Monday Starting November 30th: Cuthbertson Middle School
Wednesday: Marvin Ridge High School. Park down near football field
Thursday: Chestnut Square Park
Friday: Sun Valley Middle School
Posted on behalf of Transporter
Strong turnout today at with 30 plus in attendance for the final pre Thanksgiving installment of Jevlar.
THE THANG
Disclaimer
10 burgess (15 if wearing tights)
Run to blue door.
Warm up with a bunch of merkins
Split into 4 groups
1) sprint up hill (timer)
2) dips and incline merkins on back of
3) flutter kicks in cadence
4) circle merkins 1/2/3
On field suicides
10 burpees at 10 yard line
20 merkins at 20 yard line
30 squats at 30 yard line
40 nipplers at 40 yard line
50 Freddie Mercury’s at 50 yard line
Repeato
Final one go whole field
AYG to rock
2 mins of Mary
COT
YE OLDE NAKED MOLESKINE
Good work today by all. Solid mixture of new guys and old chestnuts today at Charlotte Christian. Dollywood was lamenting on his decision to go with tights after he received extra burpees for the pleasure. We hit the blue door early as YHC was looking for a dry spot for the warm up. The warm up was riddled with giggles after Busch mentioned the new Christmas snack named “My Buddy’s Nuts”. I’m sure you will see a few bags at the F3 Party in a few weeks!
The suicides on the football field were a little tougher than they looked on paper. Lots of refuseniks when it came to the Turkish get ups (stolen from a High Tide workout) however the nipplers were much more of a hit.
Classic FNG naming today as our new friend TJ a native Charlottean gave a little too much information during his 20 second blurb. He could have left it as being a Charlotte Christian grad but when he mentioned the fact that he liked to ride things in a sideways fashion we were left with two options: Side Saddle or Cowgirl? Unanimous. Welcome Cowgirl!
Announcements: convergence next Friday 7-8 am at Mountaingoat. No Jevlar
14 PAX tackled Mountain Goat despite the cooling temperatures. The workout was simple, but generated a great deal of O2 depletion. Having disclaimed, we did the following:
The Thang1. Warm-up jog down Strawberry Ln and back to track; stretch on track
2. Using R-Pace (just slightly slower than your Mile pace, and faster than I-Pace), run 400m, then recover 400m. Do that for 8 R-Pace 400m.
3. Finished with some stretching.
5-6 miles covered, although the frontrunners might have covered a bit further.
Moleskine
I say it every week… but you guys are awesome! Everyone keeps getting stronger and stronger! I know you guys are running further and faster every time you come out!
Thanks to Bratwurst for the clarity on the program today. I wanted us to do 400’s with 400 recovery as a bit of a change to 200-400-600-800… Bratwurst clarified that if you are going to include the 400m recovery, you should target your R (Repetition) -Pace vs. your I (Interval)-Pace.
Grab this link and store it in your bookmarks, especially your mobile devices. http://runsmartproject.com/calculator/#modRep
Enter your time for a specific distance, like timed mile, 5K, 10K, etc… then use the “Training” tab to see what a target Repetition and/or Interval pace would be.
Special t-claps to Freedom who took an extra lap to make sure he hit the 5mi distance!
We never saw our Ruck colleagues Geraldo and Zombie emerge from the gloom… hopefully they are ok!
Announcements
1. Mountain Goat will converge with Jevlar on Friday 11/27. Watch weekly email for time and location.
2. Frasier is looking for an ultimate Frisbee player for tomorrow/Saturday at Charlotte Christian. Contact him if interested.
3. If you are wanting to help with Alexander Youth Network, especially during the Holidays, talk to Joker. His email is: Heath, Shawn D <Shawn.Heath@duke-energy.com>4. Sign-ups still available for Turkey Bowl on Thanksgiving Day… see weekly email/pre-blast.
5. Christmas Party Saturday 12/12. See weekly email/pre-blast for sign-ups.
6. Joe Davis Run on Jan 9, 2016. Sign-up today!
8 faithful appeared this morning to see what YHC had in store. There was mumble chatter about it being “easy.” And it was. For 3.5 minutes. Here is what UnionCo Pax found out:
Warm up:
The Thang:
Pick a parking space.
First circuit started with 5. Next was 10 and so on until we hit 20. This was a bit tricky due to the first set being so easy. The rest, not so much.
Mary:
Moleskin:
Always a pleasure to lead and workout with the men of Union County. Very strong guys out there and the older guys were killing it this morning. Way to go!
13 SOB’s took a 6 mile tour of Olde Decklenburg and against all odds scaled all 7 Ballantyne parking decks (ramps up, stairs down), stopping at each parking deck level and every fountain wall along the way for 7 exercise reps. Chelms said it couldn’t be done, but the men of Ballantyne proved otherwise. Ok maybe he didn’t say it, but he was definitely thinking it. At the risk of giving other AO’s deck envy, here we go…
The Thang
Huddle up in the Vine parking lot to lay down the challenge and provide sufficient motivation.
COP: nope.
Mosey to Premier deck, cutting through Ballantyne Hotel parking lot. Stop at fountain for step-ups.
Deck 1 (Premier):
Stop at putting green for squats with chair presses overhead.
Deck 2 (Harris):
Mosey to decks on N. Community House using trail that runs parallel to Ballantyne Commons Pkwy. Stop at picnic tables along the way for dips.
Deck 3 (Northernmost on N. Community House):
Deck 4 (just South of previous deck):
Deck 5 (MetLife):
Stop at circle between MetLife and Woodward buildings for squats with chair presses overhead.
Deck 6 (Woodward):
Mosey to Ballantyne Village, stopping at fountain near Bad Daddy’s for derkins.
Deck 7 (Ballantyne Village):
Hustle back for 6:15 arrival back at The Vine.
Moleskine
The challenge of completing the mission as a team was a lot of fun. Thanks to Mr. Bean for pushing the pace and encouraging everyone along the way. It was great to see Mic Check out there. We rolled out the concrete carpet for him. Thanks to Fire Hazard from rescuing YHC from a wrong turn in the Ballantyne Hotel parking lot. And a special thanks to Pebbles for crop dusting and providing an unplanned obstacle for the PAX to overcome. 6 miles, 7 decks, 13 PAX. 6+7=13. #mathisfun
Announcements
Kids with possAbilities This Saturday from 2:-30-5:30 @ OMB Brewery. Charity to raise funding for therapy & scholarships for children w/ developmental delays. Bring your $, dogs & 2.0’s.
Thanksgiving Day Turkeybowl has been moved to Matthews Sportsplex @ 7:30am.
Area51 going to Knoxville, TN to help lead expansion. 12/5/15.
Gladiator Games. 12/12/15. (Preblast)
4th annual Area 51 Christmas party. 12/12/15 (RSVP by 12/4 – Preblast)
16k Baxter Village Trail Run. $30. 1/1/16. (See Pebbles for details)
Register for Joe Davis Memorial Resolution Run. 1/9/16.