9 pax including 1 FNG started Saturday off right. With the SF planted and the pax properly disclaimed off we went into the gloom. Gecko made it 10 pax shortly after 7.
Pele Q – Mosey 1 lap around track and out to the field
Mosey to Concession Area for Circuit Work
Mosey and grab some wall for People’s Chair
Short mosey to field behind baseball fence. 5 Burpees OYO and turn it over to Stumphugger for the 2nd half.
Mosey to Back Field circle Up.
Next Up – Pax Scramble
Tunnel of Love – 2 X through per pax. Then switch it up and have pax facing opposite direction 2 X through per pax. #crowd pleaser.
Slow Mosey Indian Run back to launch. Done
Great Job by the pax today and thanks to Stumphugger for helping out with the 2nd half. It was an honor to lead a strong group of men.
Announcements
7 grown men showed up at The Rock this morning. With the shovel flag properly planted, and the PAX properly disclaimed, Hopper led us out into the wild parking lots of Calvary Church.
Warmup (Hopper Q)
Jog (editor’s note: too fast for a warmup) over to the parking lot near North Face. Foreshadowing?
Circle up for SSH, Slow Squat, IW.
Run over to the rockpile near the baseball field. More foreshadowing.
Partner up. Partners run to the entrance on 51, stopping at each speed bump where one partner does 10 merkins and the other does 10 jump squats, flapjacking at each of the speed bumps (4).
Hand off to Gummy
Mosey around the front of the church, stopping to select a partner for 10 hand slap merkins, 20 situps, and repeat. Continue the mosey to the top of the North Face.
Partner up. Partner 1 does the exercise while partner 2 runs around the trees, down the hill and up North Face. Flapjack. Repeat with HR Merkins, Lunges, CDDs, Jump Squats.
Back to Hopper
Run over to the rock pile near the baseball field. Partner up and select a big rock and a medium rock. Carry said rocks over to the soccer fields (editor’s note: mean). Partner 1 does an exercise with The Rock ™ while partner 2 runs to the fence (really?) and back. After first excercise, smart audible to a soccer goal about 2/3 to the fence. Flapjack. Repeat with curls, overhead press, skull crushers. Mixed in some partner situps and mason twists with rocks between sets.
Back to Gummy
Up to the picnic tables. Partner 1 does the exercise while partner 2 runs around the nearby median. Flapjack. Repeat with right leg step ups, left leg, dips, derkins. Carry the rocks back to their homes.
Back to Hopper
Mosey to the cars for Mary. LBCs, Rosalita, Flutter, Protractor. Done!
Moleskine
The fun of having two Qs is that both bring the heat without much rest. That was a tough workout. Hopper and I traded a few emails about what we had planned, then he went off script and pulled out a couple of stomach punches. Hammer continues to impress with his newfound speed. I was happy to be in front of him at the beginning of one lap, but that was short lived. Voodoo and Buttermaker pushed me hard on all of the runs down on the soccer field. Deep Dish was killing it on the runs, but took special interest in Flipper’s heart rate technology when it meant that he could rest instead of do merkins, etc.
Announcements
The Rock converges at Day Zero next week for a Memorial Day weekend special.
Stay tuned for potential convergence on Memorial Day itself.
9 pax including 3 site FNG’s posted at Olympus and here’s how it went down:
*Grab bells and mosey to field in center of track for COP:
SSH IC x 20
20 two-hand KB swings OYO
Hillbilly IC x 15
20 two-hand KB swings OYO
Merkins IC x 15
10 Goblet Squats OYO
Mountain Climber IC x 20
10 Goblet Squats OYO
*Head over to playground area for an Olympus modified version of “Cindy”
AMRAP in 20 minutes of x10 two-hand KB swings/x5 Pull Ups/x10 Merkins
This seemed easy at first, but the pax were sweating it out after about 10 minutes of work
*Move to the track, place bells out of the way and line up facing the field for some 8’s:
1 Copperhead squat, sprint across field, 7 LBC’s sprint back/2 Copperhead squats, sprint across field, 6 LBC’s sprint back. Keep doing the two movements until 7 Copperhead squats and 1 LBC completed.
*That was real fun, but let’s get back to the kettlebell workout:
2 rounds of: x8 Snatches per arm/x 10 High Pulls per arm/x10 two-hand Goblet Press
2 rounds of: x8 Cleans per arm/x10 Lawn Mowers per arm/x15 Good Mornings
* 2 minutes left for some Mary:
x 15 Flutter Kicks with KB press
x 15 Dolly’s without bell
DONE!
Moleskin:
Great and tiring workout this morning. It was awesome having some site FNG’s in attendance (Skoal Bandit & GED from Metro/Diamondhead and Sony who recently moved here from the Charleston area and was an F3Summerville regular). Good work by Ickey Shuffle and his recruiting efforts getting some guys from Metro to join us. Good to have Yankee out after a few weeks out and also good to see Crawdad back out this week after attending his first ever F3 workout last Saturday. Thanks, as always, to Byron who graciously steps in to offer his comments on the movements to make sure we’re all doing in the correct form. That’s important brother so don’t ever hesitate to step in! Southpaw put in his usual great effort.
Announcements:
Olympus will converge next week(5/23)at Day Zero to help them celebrate their two year Anniversary.
A new 3rdF opportunity is in the works to be held on Monday mornings at 6:30. Probably in the South Park area. Reach out to Hops or Semigloss for details or if you wish to help get it started by Q’ng.
Byron took us out strong with a great prayer.
Thanks, it was a pleasure leading you men this morning!
Gullah
10 men went back in time this morning as Radar and YHC took the Day Zero co-Q.
The Thang
Radar Q
Run to the far side of the soccer field for COP:
Mosey out back entrance and line up for Indian Run to the bottom of Baybrook. A pile of #FunBags were waiting. Each person grab a bag and run up and down the Baybrook hill stopping at each light post for called exercise.
After AYG sprint sans bags to the top and back, grab the bags again for more work. Run up Bevington and left on Carswell stopping at each light post for:
Purple Haze Q
Drop bags and mosey to front of school. Partner up similar speed then split into two teams on opposite sides of parking lot loop. We did The Chase…sprint relay races around the parking lot until one team caught the other. We did three rounds…made for some good interval running.
Mosey down the field for:
Mosey to back of Radar’s Explorer and grab the heavy bag. Time for Yellow Rose prep:
Done. COT.
Moleskine
It was completely old school today, with Pro and HB turning the co-Q reins over to Radar and YHC. And just like days gone by, Radar brought out his fun bags and took longer than his allotted 30 minutes playing with them.
The bags are truly awful. And time has not been good to them. Heavier than ever, multiple layers of gorilla tape, sand leaking out, and the stench of 2 years of sweat on them. YHC hates them. But they make you dig deep.
At coffeeteria, we decided to name the relay race The Chase. Other names thrown out during the workout were ridiculed…the story of my life…and no, that’s not my kid-sized jacket left on the playground.
The heavy bag work was fun. Everyone watching you while you attempt to punch it. While we are tougher fighters than any other Saturday workout, we don’t seem ready for a Yellow Rose brawl.
Thanks to Pro and HB for letting us lead again.
Announcements
Day Zero two year anniversary convergence next Saturday. You don’t want to miss it.
NoDa Brewing run. See Prohibition.
BRR. See Turkey Leg.
Sign ups for 2018 MudRun are open. See Mermaid.
18 put in some hard work on a Friday. There were a number of guys in early flipping a tire and swinging iron. Shout out in the comments if you were there.
Here’s how it went down.
Warm up:
The Main Event:
4 rows at the bottom of grassy hill
The idea was to have people of equal speed match up against each other in order to push one another. Iron sharpening iron.
Brisk mosey back up the hill, stop ar bridge for star jacks, continue mosey and play follow the leader up and down grassy hills and through trees. Did this I believe 3 times. Mixed in a few burpees or merkns during waiting periods
Mosey to the field for gassers – same rows battling one another.
Mosey home, mix in burpees, and merkins to keep the PAX together.
THINE OLE MOLESKINEY
We started the workout off with a ball of man and a message from YHC to put in hard work today. The PAX definitely did just that. The hill and field work with rows of teams really seemed to work out well. Guys were competing all morning long for first place. Notable strong performances from the usual SOB Swift vets like Brat, Honey and Softy. Other newer guys really impressed out there today like our friend from IL Pebbles, young 20 something Mario, Lex, Fire Hazard, Commish and 3 day old Pit Boss.
SOB Vets never seem tired when it’s time to run and today was no different. Brat, Honey and Softy led much of the day.
Pebbles is just a beast. You like to workout out beside a guy like him because you know he is going to push himself hard each time out.
Mario and Lex were just tearing up the turf during gassers. At one point I had to put them in group one just to give them new competition.
Fire Hazard is seemingly at every workout I see and working hard each time out.
Commish and Pit Boss(third post) are both newer guys and earn respect for putting in great effort on what I would consider a very difficult workout. You two impressed me today.
I know it’s said a lot but this time I really mean it, a really great group of guys out there today. Thanks for allowing me to lead you.
Announcements
Ultimate Challenge Mud Run is on for 10/24/2015. This is a daytime obstacle course run in Gaston, SC. Further details will follow.
Start working on getting your 4 man team together now. We had solid A51 participation in April. We want more A51 guys for the October race. This event is considered the “Super Bowl” of F3. Nowhere else will you get to experience 1st, 2nd, and 3rd F with your F3 A51 brothers and PAX from other regions. It is a blast.
Not sure you want to do it? If you can make it through a typical boot camp workout you can get through the Leatherneck. Get dirty men.
The Bermuda Triangle, or Devil’s Triangle, is a mythical section of the Atlantic Ocean roughly bounded by Miami, Bermuda and Puerto Rico where dozens of ships and airplanes have disappeared. As 25 men can attest, this morning’s Bermuda Triangle at Centurion was not mythical; it was indeed very real. And quite sinister. And even though all 25 Pax came out alive, many left pieces of their souls there.
The Thang
We began with a brief disclaimer, checked that at least one Pax was carrying a phone and then off we went into the gloom. We crossed 51 and traveled down Carmel Commons, stopping by Palatine Hill, in the middle of the Triangle for COP:
Then the Bermuda Triangle:
Then we ran back to base for COT. Solid takeout by Chelms.
Moleskine
It is amazing how something so evil can be so pure at the same time.
This was simple plan. And it was a repeat offense from my immediately prior Centurion Q. But sometimes painful things must be done again. We get stronger that way.
YHC did not hear a lot out there this morning…too deep in my own dark place to notice anything anecdotal. So sound off in the comments with any stories, even if you have to embellish a little.
Incredibly, 7 Respects out this morning…including our War Daddy FNG from Atlanta…software guy, named him Malware. Look out @F3Atlanta, he’s coming your way.
Always an honor to lead the fine group of men at Centurion…thanks to Chelms and Escargot for the privilege.
Announcements
Pray for Bill Chepul (Chelms’ and Abacus’ brother) and family
Out of the gloom appeared 7 men with the will to make themselves and each other stronger. These are the feats of which the bards shall sing:
#Warm Up:
#The Thang:
Mosey out to the parking lot and partner up for:
Partner 1: LBCs AMRAP
Partner 2: Circle around the parking lot islands with Burpkins x2 (2/4/6/8) at each island. 2 Circuits.
Partner 1: Flutter kicks AMRAP
Partner 2: Circle around the parking lot islands with Burpkins x2 (2/4/6/8) at each island. 2 Circuits.
Mosey out to the tennis courts:
Suicides across with 25 Merkins on the opposite side
Suicides back with 25 Reverse Crunches at the end
#Mary
Moleskin:
Very strong work out there by everyone. You are all runners in my book.
I’m pretty sure today was the furthest distance Hair Band has every run. (Probably not, but I can’t resist). You can put that 0.1 sticker on your car now, buddy.
Great #mumblechatter and 2nd F by everyone in the group.
Lots of F3 activities going on this weekend, RLB003, F3 Asheville, etc. Please keep all of our brothers in your thoughts as we travel for our respective trips.
Aye!
The Pax showed up and were ready to go with bananas coming in w 15 seconds to spare. Something about waiting out in front of Browns house as Brown was inside fart sacking. Header and Bananas were Co-Qing and we couldn’t wait to get the plan in action!
The pax partnered up w one kettle bell in each pair – this was really just to create two manageable groups.
The thang…
Catch me if you can w kettle bells. P1 did 10 Merkins while P2 runs w KB towards playground. Once we got to playground P1 stays next to play ground w KB and Bananas as Q. P2 goes w Header to track/field…
KB work w group 1…
3 rounds
25 swings
10 snatches each arm
3 rounds
10 clean and press each arm
10 pull-ups
3 rounds
10 high pulls each arm
15 merkins
Track work w group 2…
Mosey around track w 10 Merkins each corner. Mosey around track again 75% no Merkins.
Stop at Grandma Mtn. Run the hill 3 times w 5 burpees at the bottom.
Mosey to goal line of football field.
Suicide sprints of goal line to 50 back to goal line to other goal line back home. Each time you turn around do 10 Merkins.
Rinse and repeat while doing 5 burpees, 10 jump squats.
Flap jack. Group 2 goes up top for KB work. Group 1 comes to track for some running.
Catch me if you can back to parking lot.
What was supposed to me 5 minutes of Mary turned into Merkins and imperial walker. Random…
Bush took us out!
Announcements…
Something about a death March run. See Dolphin.
5/22 is Psudio’s farewell tour as he Q’s Joust. Post next Friday to say goodbye before he moves to Orlando.
F3 Dads is coming in June. See Header if you are interested in Qing.
8 Pax braved the chilling North breeze felt only on The Peak at such high elevations, to test their mental steel and physical limitations… ok, it was chilly to YHC!! Nonetheless, we disclaimed, then we did something like this:
Mosey to lawn in front of FBC Matthews for COP:
Stretching
SSH x 20
IW x 20
Merkins x 10
Low/Slow/Squats x 20
Peter Parker x 15
Mountain Climbers x 15
Final Calf raises x 10
Mosey to front of school to admire the benches and landscaping:
1. 10x10x10x10 – Decline Merkins, Dips, Step Ups (each leg)
2. Rinse and repeat with 15x15x15x15
3. Rinse and repeat with 10x10x10x10
Mosey to baseball field for some bean ball practice… that is, stepping-in to a pitch to get a walk for the team, ala Corbin Bernsen in Major League. Sensei was up first…
Ok, not seriously… but we did find a starfish in the infield:
1. Home Plate – 10 CDD’s
2. First Base – 10 Jump Squats
3. Second Base – 10 Merkins
4. Third Base – 10 lunges (5 each leg)
Start at Pitcher’s mound, do exercise, pick your base, do exercise, then come back to pitcher’s mound, do PM exercise, next base, etc.
We did 3 rounds, changing only the Pitcher’s Mound exercise each time:
Round 1: 5 Burpees (crowd favorite) – 25 burpees total
Round 2: 10 LBC’s – 50 LBC’s total
Round 3: 5 partner assisted shoulder presses – 25 total each partner
Mosey over to the wall for People’s Chair:
3 Rounds 1-minute each, plus 50 air presses on last round (by popular demand)
Return to parking lot:
Dolly x 15
Flutter x 15
Final Stretching — Done!!
Moleskine:
An honor as always to lead such a great group of men. Personally, my arms were smoked… which is why we only did 1 round of air presses on the People’s Chair!
Sensei joined me for a 5k pre-run. Always great company!
Great to have Lion Heart join us from Mint Hill. Very strong out there! Definitely looking forward to future posts!
Pele took Insomniac’s place as stealth ninja and appeared from the trees during COP.
Freedom, strong as usual… and thanks on behalf of Sensei for letting him drag you around!
Volker and Tawney brought their A-games… always strong!
Just an excellent way to start a Thursday morning, capped by excellent prayer from Freedom!
Announcements:
1. Red, Light and Blue Ruck this weekend. We will be rooting our own Geraldo on to a successful ruck challenge!
2. Sign-up for BRR… open spots for runners and drivers!