Death Valley, The Maul, Dromedary, and The Charge will converge at Anvil 11/11 for Veteran’s Day.
Calvary Church: 5801 Pineville-Matthews Rd, Charlotte, NC 28226
Hops, Purple Haze, Baracus, and Semi-Gloss are QIC’s.
You will see most of the Calvary campus and will participate in 4 distinct sets at various AO locations.
Locations:
You will move through this rotation in a clockwise direction, regardless of where you start. We will do a brief COP and count off by 4’s. You will follow your Q by number (above) and get after it. You will spend approximately 9 minutes per pain station.
Time: 0530-0615
0515 early start option with Snowflake on Q for extra credit
BRING YOUR AO SHOVEL FLAG
It is through the service of the men and women of the US Armed Forces that we are afforded the life and liberties that we enjoy. For information regarding Veterans by military engagement, click HERE
F3 has long been a sponsor of Operation Enduring Warrior. To learn more and consider a donation, click HERE
It was wet. but not cold. and YHC had committed to the Q slot at the conclusion of the Mudun 2 weeks ago #Vulnerable #WantMyMoneyBack. So, why only 3 pax? Who knows, , who cares, we still got a beatdown to get through. and so, heres what we did:
COP in cadence with 25 SSH, 20 wide,slow IW, 10 1 armed windmills then flap jack.
grab Saucer sleds, wedge, and golf balls and head to the part of the field with the most grass #NotMuchArea. 1 pax attempts ( emphasis on attempt) to hit ball onto saucer sled approximately 30 yards away. if ball does not end up in sled, pax pushes sled close to him to fetch the ball and return. other pax do called exercise. called exercises included 2 hand swings, goblet squat, chest press, figure 8, hammer curls, tricep extensions, lawn mowers, and renegade rows.
for the record, none of us hit the sled. YHC shanked more than one. eventually we were worn out.
head to play ground for some burnout work
20 hammer curls, 1 in board. decrease hammer culrs by 2 each round, increase inboards by 1. #BurningBiceps
20 lawn mowers 1 out board. repeat same increase and decrease
20 Bulgarian split squats, 1 goblet squat
10 rocky ab lower 1 LBC
hip flexor work.
NMM: So, Gullah and Icky invited me to do this Q and I agreed during a moment of weakness. Then, Gullah doesn’t Post #HurtFeelings. To make matters worse, at Coffeteeria Ickey invites everybody to his house for pancakes –but not me. He looked me straight in the eye and said “Oh….are you Roman Catholic? I’m afraid you can’t come.”
P.S. EmNEm posted at Diamondhead this morning with a 25 KB instead of a 40. I think that tells you how hard the burnouts were.
Until next time,
Rev. Florida
11 fine men decided to come out and count time at Stonehenge. All went down something like this:
Everyone get a ball
To signify the fact that things don’t always go as plan and to challenge the PAX both physically and mentally each pax was give a tennis ball to workout with. This tennis ball came with the following rules: 1) no dropping the ball, 2) no putting the ball in or under clothing, 3) ball is not to touch the ground, and 4) no touching another mans ball. If you break the rules its 5 merkins on your own.
With the tennis balls and rules in place it was time to start the pain:
Phase 1:
Partners up and wheel barrow down the carpark with merkins every few yards (normally hard enough but remember those tennis balls and rules). Needless to say a few rules were broken and the necessary merkin punishment was taken.
Phase 2:
Mosey to Loch Ness divided into give pain stations (four point along Loch Ness and the pull up bars)
Lap 1 Warmup: included 20 toe touches, 20 imperial Walkers, 20 mountain climbers, 20 front lunges, 5 burpees.
Lap 2 Merkins: included 30 merkins at the first three pain stations, 5 pull-up at the bars and 5 burpees, back to the start and Merkins to failure while wait for the six or go back and get the six.
Lap 3 Dips: include 30 dips at the first three pain stations,5 pull-up at the bars and 5 burpees, back to the start and dips to failure while wait for the six or go back and get the six.
Lap 4 Abs: included 30 toe tap crunches at the first three pain stations,5 pull-up at the bars and 5 burpees, back to the start and toe tap crunches to failure while wait for the six or go back and get the six.
Lap 5: Squats: Included 30 sumo squats at the first three pain stations,5 pull-up at the bars and 5 burpees, back to the start and sumo squats to failure while wait for the six or go back and get the six.
Phase 3
Mosey back to AO car park. Partner up with partner one having two tennis balls. Partner one has to run around the car park and throw and catch both tennis balls every five steps while partner two holds plank. Rinse and repeat two times. Needless to say there where balls and merkins being down everywhere.
Just enough time for some Mary and then time for bagels.
Moleskins
Balls added and extra element of fun out there. Needed to mention strong showing from Tuck and Mighty Mite. Cheese Curd thanks for calling me out on ball placement. Also appeared Mr Bean may have had a few more than he should have the night before as he was dragging.
Announcements:
Joe Davis Run
Boy night out this Friday 8:30 @ Bradshaws (email Tuck with questions).
One man showed up for a pre… Scratch that Q showed up to run and lost his breath trying to catch Double E ( Bad idea on my part).
Double E I believe did 4 1/2 Miles
Turnpike 3 Miles
So my inspiration for my Q this week was CMPD. For those that do not know I will be taking the CMPD written and physical test next Saturday (prayers greatly appreciated). I figured I would go ahead and time myself for the physical fitness portion of the test and figured the PAX would enjoy as well. Thank you all for embarking on my practice run today!
The Thang:
Hairband Mile
COP
SSH IC X 20
Imperial Walker IC X 20
Mosey to the cones for instructions:
CMPD Training:
2 Cones were placed approximately 100 feet apart. And a third cone placed off to the side. Idea is to have each member of the PAX run 6 laps around the two cones then head over to the third cone and complete 15 Merkins, 15 LBC’S, 20 Step Ups on the Curb. Repeat 15 Merkins, 15 LBC’S, 20 Step ups, and run six more laps then plank when done! May have been too many instructions and I apologize for that but everyone seemed to get it and off we went.
Once completed we move to the side of the school for some station work!
R1
Dips X 20
Step Ups X 20 ( 10 Each Leg)
Squats X 20
Lunge Walk through brick aisle
R2
Carolina Dry Docks X 20
Merkins X 20
LBC’S X 20
Bear Crawl through brick aisle
Plank when done
Mosey to the school buses for a little cheese weave. Once done we cheese weave it back and grab some wall.
Peoples Chair w/ 50 Air Presses
Peoples Chair w/ 30 Air Presses
Peoples Chair w/ 20 Air Presses
Line up for Indian Run to the stadium.
Stairway to 7
Start with 1 Burpee on the ground, at the fist stair 1 Incline Merkin, run up the bleachers 1 Squat at the top run down bleachers repeato until you end with 7 Burpees, 7 Incline Merkins, 7 Squats.
Mosey back to front of middle school!
Double E with some Mary while waiting on the PAX!
Time still left so one more go at the CMPD Training. See the beginning of the BackBlast for details!
Once done time for some Mary
Double E w/ Protractor while the rest of PAX complete the training.
Back to Q for the rest of Mary!
Freddy Mercury IC X 20
Rosalita X 20
The end!
Great job today by all the PAX!
Thank you to the PAX for allowing me to get some training in this morning for my test next week. I would like to say both times I timed myself and killed the time they set as did the rest of the PAX!
Nice to see Kiefer back out today after his first post yesterday!
Hairband continues to get the knee stronger!
Double E was in beast mode as usual. I apologize for showing up late to the run this morning.
Announcement:
Joe David run on January
If you want to order a Union County shirt please get orders in by Friday the latest I believe from what HB said this morning we have 11 shirts on order so we need one more.
Continued prayers for The Count! Won’t go into to much detail not sure if that is something he wants me to do so please just keep him and his family in your prayers!
Thanks to Hairband for taking us out!
If I missed anything chime in below!
Honor leading you gentlemen!
Aye
8 Men showed no fear of Cantore as they posted in the threatening gloom of a Union County Saturday morn. Their Daily Red Pill tasted something like this:
COP In Cadence
SSH x 25
Squats x 20
Merkins x 15
Mosey to first courtyard
Warm up with People’s Chair for 1 minute, then
Donkey Kicks x 20, Burpees x 5, Merkins x 10
Another minute of People’s Chair, then
Donkey Kicks x 30, Burpees x 10, Merkins x 15
Mosey to second courtyard
Box Jumps x 10, Dips x 10, Derkins x 10
Box Jumps x 15, Dips x 15, Derkins x 15
Mosey to big hill for Sevens
1 Squat at bottom, 6 Merkins at top…….
6 Squats at bottom, 1 Merkin at top.
Bear Crawl down to next sidewalk
Mosey across bridge to fields for B.O.M.B.S.
Run out to “cone”, Burpees x 10, run back to start.
Run out to cone, Overhead Press x 15, run back.
Run out to cone, Merkins x 20, run back.
Run out to cone, Big Boy Sit-UPs x 25, run back.
Run out to cone, Squats x 30, run back.
Mosey to Concession stand; Dolly x 25, LBC x 25.
Mosey to underneath bleachers; Incline Rows x 15, Squats x 25.
Meander around back of bleachers looking for an old friend, who is MIA.
Mosey out to far goalpost.
Find old friend Chin Up Bar-
Pax forms half circle around ChinUp Bar in Plank position. One at a time, AMRAP Chin Ups while Pax plank, rejoin Plank circle when done.
All Pax having given best effort, form Indian Run line and run back to Concession Stand.
People’s Chair, some Air Presses to warm up for another old friend.
Mosey to Bridge, Lunge Walk across, mosey to field at Rock Quarry.
Introductions to Jack Webb, and we go up to 10 Merkins/40 Air Presses.
People’s Chair to forget how much your shoulders hurt.
Mosey to front porch.
MOM
LBC x 30
Bicycle x 25
Dolly x 20
Russian Twist x 15
Moleskin
Great to have everybody out, in spite of the April weather. Cantore couldn’t decide if it would be 72 and humid, or pouring rain. Settled for both. Excellent effort by everyone. WWII sit ups in the soaked fields was a treat; glad to see most remembered to bring towels. Always a pleasure to Q this group! YHC couldn’t shake Doc McStuffins or Silicon on the tougher bits; two more beasts ready to take the reigns.
We wish the best to the crew running the Spartan Beast next weekend, won’t be the same #Commitment with you gone. Good Luck and Godspeed men!
Forecast for this morning was only low percent chance of rain. We beat the odds with almost constant rain that varied from light to drenching every few minutes. Unfortunately, we didn’t get so lucky with the cards. Here’s what happened:
Mosey around kiddie track and on second lap add backward-run, side-hops, high-knees back-kick.
COP
15 SSH
10 4-count chest to ground Merkins
15 IW
15 speed skater (R+L=1)
10 LSS
Mosey to playground for the MAIN THANG:
Deal out deck. Each pax calls cards in hand. 10 count before next Pax hand.
Deck of cards including jokers (10-count): Suit is exercise, number = #reps. Ace is 11, faces are ten,
Heart=Spartan Burpie (bonus=Full Burpie)
Diamond = Merkin (bonus=Diamond Merkin)
Club = supine pullup (bonus = pullup)
Spade = dead bug (bonus = there is none)
Mosey to bleachers. Shuffle and re-deal (audible b/c time: play only first 5 cards)
Heart = squats (bonus = jumpsquats)
Diamond = CDD (bonus=feet on first bench of bleachers)
Club = lunge (bonus = sistermarycatherine) R+L=1
Spade = dips
Mosey back to parking lot.
COT
Announcements
Christmas party Dec 12: hold the date
Joe Davis Memorial Run Jan 9: sign up
F3 Gear Store – pre-order by 11/21
Convergence 11/11 @ Anvil (Calvary) @ usual time
Moleskin:
YHC hasn’t Q’d at Ascent in ages, so was happy to bring an old favorite out of the ol’ bag o’ tricks: the card deck. It’s fun to mix things up, and YHC trusts that while the deck may have been a little suspect, the entertainment value was worth the extra ten reps.
The mumblechatter was light as the breathing got heavy: multiple cards of the same suit does lead to some O2 deprivation.
I appreciate the privilege of leading, and look forward to seeing you at a future A51 (or MH) workout soon.
AYE!
9 SOBs embraced the Ballantyne Gloom and started the weekend off right with The Brave.
Veteran crew so abbreviated disclaimer provided and off we went.
Quick Mosey down to Lock Ness for another installment of the Loch Ness Loops.
Complete lack of creativity on YHC’s part, but as substi-Q – it worked pretty well.
This time with a little addition.
The Thang.
Run 1 lap around Loch Ness, and then run an exercise lap with a stop at the first patio for 10 derkins, a stop at the second patio for 10 jump ups, a stop at the picnic tables for 10 dips, then a stop at the parallel bars on the exercise trail for 10 supine pull-ups, then run back to the start of the lap.
Run 2 laps around Loch Ness, and then run an exercise lap with a stop at the first patio for 20 derkins, a stop at the second patio for 20 jump ups, a stop at the picnic tables for 20 dips, then a stop at the parallel bars on the exercise trail for 20 supine pull-ups, then run back to the start of the lap.
Run 3 laps around Loch Ness, and then run an exercise lap with a stop at the first patio for 30 derkins, a stop at the second patio for 30 jump ups, a stop at the picnic tables for 30 dips, then a stop at the parallel bars on the exercise trail for 30 supine pull-ups, then run back to the start of the lap.
Run 4 laps around Loch Ness, and then run an exercise lap with a stop at the first patio for 40 derkins, a stop at the second patio for 40 jump ups, a stop at the picnic tables for 40 dips, then a stop at the parallel bars on the exercise trail on the exercise trail for 40 supine pull-ups, then run back to the start of the lap.
Then start working your way back down the pyramid until time expires.
Arrive back at launch point with enough time for 25 x Flutters in cadence.
Finished.
NMM
Final tally if you made it to the top: 100 derkins, 100 jump-ups, 100 dips and 100 supine pull-ups, and between 4.5 and 5.5 miles. No one made it back to level 3 on the way down, but Fire Hazard and One-Niner were close.
Solid work by everyone out there today. This one hurt and is a grinder, not only on the body but on the mind too. Way to push thru.
And YHC would say he is sorry for the lack of creativity, but YHC did provide a warning via Twitter yesterday and recommended bringing smoke boots which everyone did.
Always a privilege to lead you men around in the gloom pushing ourselves and getting better #ISI.
Thanks for joining YHC.
This one hurt pretty bad so YHC probably missed a lot this am. Shout out below.
Champagne Out.
Announcements:
Turkey Bowl – Grab 7 guys from your favorite AO and be there Thanksgiving morning.
Area 51 Christmas Party – 12/12 – Sardis Swim and Racquet club.
Gladiator Games – Indianland – 12/12 – Think the time is 6:00 to 10:00 – Check with One-Niner or Pebbles.
Joe Davis Run – January 9th. 5K and 10K options – huge F3 turnout supporting Rock Thrill and family. Sign Up.
Pax willing to be leaders needed. The Iron Project is working on supporting new regional workouts that are still Nomads to help get them over the hump and growing toward being a region. As part of that, they are having Dredd and OBT go to the sites and run a workout and participate in a Q School. We are looking for Pax that are ready to step up and being leaders to assist. We need pax willing to travel to these sites to take part in the workout and help lead the Q school. If interested reach-out to MiniMe: gcburdic@hotmail.com, Starfish: drewdixon@gmail.com, or myself Champagne: bdbriggs@gmail.com.
You will be covered for travel, lodging and meals while supporting this effort.
The next one is Richmond 11/21
I’ll grab the rest of the schedule and add to the comments.
If you were at Thrive on Tuesday you experienced part 1, here is part 2…
The Thang
Grab bells and circle up for
COP
Disclaimer given in more detail than usual since we were going to be swinging some heavy balls (except Glass Joe’s hollow gobstoppers as pointed out by HH) and an FNG in the group
Side Straddle Hops x 10
2 handed Kettle Bell swings x 20
By special request of Countertop, 5 Elephant Walks with a 5 second hold on the out stretch.(https://t.co/pDGfId7LCq)
Imperial Walkers x 20
Partner up for catch me if you can
P1 5 merkins
P2 farmer carry bells
flapjack
2x around #HairbandMile loop, when done 50 2 handed kb swings.
Catch me if you can this time with LBC’s when done Sumo/Teabagger squats
Grab bells and partner up to the hill
P1 run to top of hill 5 burrpees and back
P2 KB Curls
Flapjack
Do this until 100 combined curls completed
Round 2:
P1 Run hill, 10 LBCs at top
P2 KB Tricep extensions
Flapjack
Combined to 100
Round 3
P1 Run Hill 5 Merkins
P2 Overhead press
Flapjack
Combined to 150
Circle up
KB snatches, 20 per arm
MOM
Flutter w/ kb press x 20
DONE!
Moleskin
Welcome to FNG Kiefer, I had some O2 dep so don’t remember exactly how we got there, something about the show 24 based on where he lived previously, Jack Bauer, etc. For his first time out he hung in really well, no doubt smoked but strong 1st post! Trying to chase Glass Joe with his hollow bells was a tough task.
Great having Horse out on a Friday, the #Mumblechatter is always strong with that one.
CT is the veteran workhorse, especially when he comes up to me and says “Great beatdown but what happened? Your Tuesday Q was harder.” Well, this one was a little more “pick things up and put them down”, Tuesday had more sprints with bells mixed in so I can see what he is talking about. Between the 2 this was better for FNG Kiefer though.
Great seeing Spielberg and The Count out there #KeepPosting better yet sign up to Q more!
Announcements
If you don’t have a Union County shirt yet I think we only need one more to get the order complete, of course you can order more than one. Only 1 week left so get off the fence and place your order! http://f3.mudgear.com/collections/newest/products/f3-union-county-pre-order
Joe Davis Run is coming up
Turkey Bowl flag football – See Spielberg for details.
Thanks for the honor to lead!
AYE!
Hair Band
10 Mountain Goats gathered in the warm and misty gloom of South Charlotte/Raintree for another installment of F3 Mountain Goat fun. After disclaiming, we took off for Strawberry Ln for a classic crowd favorite 30-30-1 Intervals. This is how it went down:
1. Warm-up jog down Strawberry Ln to gravel road and back. Stop at speed hump for stretching, and then starting point for intervals.
2. The intervals were as follows
1 Set =
:30-sec run at I-pace, recovery jog back to start
:30-sec run at I-pace, recovery jog back to start
1:00-minute run at I-pace, recovery jog back to start
We did 5 Sets
3. Fake cool-down back down Strawberry Ln for finale of 2:00 I-pace run back to SCMS. Recover jog into parking lot.
4. Final Stretching as demonstrated by Tiger Rag
DONE! We covered approx. 5.1 miles! Awesome job!
Moleskin
Great job once again on what I consider to be a tough workout. This is definitely a workout you wouldn’t probably do on your own, but well worth it when you’re done!
You guys keep getting faster and stronger! Booyah was right with Sensei and I for the majority of the intervals! Booyah is coming off a strong finish at the Charlotte Airport Runway 5K last weekend.
Great to see Kilowatt back after a week off, and sporting a nifty new piece of technology that will vault him into a half or full marathon within the next 2 years for sure!
Nomad joined us about 30-minutes in, and promised to stay after and make-up any missed intervals! He is preparing for his first Spartan Race next week… strong, brother!
Of course, Retread, Sony, Stay Puft and Sensei always bring it solid! And honored as always to have CEO Tiger Rag join us, plus special guest, AKA the fastest guy in Area 51, Frasier!
Be sure to use the pace calculator to get an idea of how fast you should be running these intervals. We will likely return to the track next week and utilize the iPad stopwatches that can help you “dial-in” the pace that is ideal for your running level. http://runsmartproject.com/calculator/#modRep
Thanks to Stay Puft for the prayer out!
Announcements
1. Joe Davis Run 5k or 10k – Jan 9…. everyone in Mountain Goat is pre-qualified! Get signed up!
2. Turkey Bowl – Thursday Thanksgiving. Let Slim Fast or Strange Brew know if you are here and want to be on a team.
3. Convergence at Anvil next Wednesday 5:30 for Veteran’s Day
4. Brew Ruck on Saturday Nov 14… see pre-blast from Dora
5. F3 Area 51 Christmas Party on Saturday 12/12. Look for sign-ups soon.
YHC’s last Q at Centurion was 9/25/2015. We utilized BLIMPS. Chelms called YHC out and stated clearly via tweet that BLIMPS was no Bermuda Triangle. A sharpening tool utilized by the veteran site-Q. Challenge accepted. This workout is the first that YHC has pre-run since the VQ at Day Zero with Tiger Rag as co-Q. Ran this one with Dory and Sacagawea a few weeks before the Mud Run and stopped by CCHS yesterday to firm up the details. 25 pax and 1 FNG set out to complete the Redemption workout. It shook out as follows:
Mosey out of the lot and up Little Ave. Right on McMahon. Right on 51. Right back onto campus to the parking deck. Continue up to the top using short ramps.
COP
SSH x 10 IC
Merkin x 10 IC. Drop from high to low plank (elbows)
Alternating Leg Raises x 15 IC. Back to high plank.
MC x 15 IC
Redemption Set
Start from the top of deck at Level 4 on side nearest main building.
10 Squat
Descend stairs to street level. 5 Burpees. Run left around the perimeter of the football field.
Stop at far corner. 5 Burpees. Continue around perimeter. Stop at Cougar entrance to football field.
20 merkins. Bear crawl from Cougar entrance to crosswalk (approx 50 feet). Continue into parking deck.
AYG to launch point at level 4. Full decks rather than half-deck option. Repeat x 2. Approx 2 mile total.
Mary to regroup: Flutter x 15 IC/LBC x 15. Plank-o-rama with 10 count holds: RAH/RLH/swap/6 inches/RLH/LLH. Smurf Jack x 15. Mosey to the lowest level of deck.
Plank Start Sprints
Start in various plank positions. AYG to specified point at GO.
1: Half deck
2: Half deck
3: Full level
4: Full level
5: To the top where we launched the previous set.
YHC took opportunities in plank to share information about F3 with our FNG and the rest of the pax. F3 is Fitness, Fellowship, and Faith. Snowflake, upon request, shared the F3 vision: to invigorate male leadership in the community through small workout groups. Forced to mention accountability when one of our pax took the stairs rather than run the 3rd sprint.
Mary at level 4: Dolly x 15 IC/Hold/Protractor/Freddie Mercury x 15 IC.
Merkin x 20 IC
Run down stairs of deck and back to launch lot for COT
Moleskin
T-claps to Chelms for issuing the challenge that inspired today’s workout. Iron sharpens iron as one man sharpens another. T-claps to our FNG, Mildew, great to have you join us today and YHC is certain he will be back. T-claps to Headhunter for coming back out after his first post Wednesday at Anvil for a Lobsta Roll beatdown. Awesome to have Gummy come out and support his 2nd post. And it is awesome to have Gummy’s humor accompany him to the workout. As we ran past the assisted living facility on Little Avenue, Gummy asked Chelms when he was moving in. Chatter then moved to amenities within the vicinity and how nice life will be in the elder years. Too many pax to call out for strong performance. All worked hard and pushed through 45. Garmin read 3.25 miles. T-claps to Hops for the takeout prayer.
Yesterday was YHC’s 39th birthday. Reflected on how far I have come physically since starting F3 April 11, 2013 at Centurion. Truly thankful for that. Even more thankful for the friends I have made and the time spent with men who inspire and invigorate me to be a better man. Inspire me to do more for those around me. Thank you men of F3. Iron sharpens iron as one man sharpens another. Aye
Announcements
Keep our F3 men on mission trips in your prayers. 2 groups out of the country right now.
Joe Davis Memorial Resolution Run. 01/09/2015. 5K and 10K options. Information and registration found HERE
12/12/2015 A51 Christmas party. Sardis Swim and Racquet Club. Geraldo is Q.
Mentoring opportunity at AG Middle School. Chelms can provide further information. Thursday afternoons. They need more men.