Mosey to Medical Park for COP:
SSH x 25
Imperial Walker x 25
Peter Parker Merkins x 15
Mountain Climbers x 20
Over to Brixham Hill park (many newcomers mention the beautiful ambiance of the secret garden)
bear crawl into park
dips x 15 in cadence
10 derkins on the walls
10 jump-ups
repeato
bear crawl out
Over to lake #2 (with bridge/waterfall past da’ bulls)
Lunge Walk over bridge, head to hill.
At the hill, set of 6s with squats at the top, burpees at the bottom.
Its earlier than I thought, so extra lake work:
10 merkins, lap around lake, 10 Carolina dry docks
Jog over to lush grass at da’ bulls:
Jack Webb up to 5 press, 20 merkins then ladder back down to 1 press, 4 merkins
Its still only 6:31am….
Head to lake #3 (by Goddard School)
Split into 2 teams for relay around lake.
Run around lake, tag next teammate.
Rest of team does 10 merkins, 10 squats, 10 LBCs on repeat until their turn.
Over to hill at BOA, count off by 2s:
Partner 1: runs up hill for 2 burpees
Partner 2: nonstop flutter until flapjack
repeat with:
4 burpees, nonstop dolly, 6 burpees, rosalita, 8 burpees, Russian twists, 10 burpees, LBCs
Across street to Snyders Lance lot:
Standing broad jumps across lot, 10 merkins, jumps back
Bear crawl across, 10 wide arms, bear crawl back
Geez, its still 6:55
Run back through woods, lunge walk over bridge to Loch Ness tables:
10 derkins, 10 inclines, 10 squats
Mosey back home
Moleskin:
It was a decently comfortable morning with a much appreciated breeze. The clock seemed to give us more than 60 minutes today, as every time I looked at my watch it was 10 minutes earlier than I would have guessed. We covered a lot of ground today. There was an interesting newcomer at Lake #2…. usually we don’t see anyone sitting as still as a statue, staring aimlessly at the water at 6:15 on a Saturday. It was a tad odd. He didn’t seem to even react as we did laps by him. Anyways, there was no attempt to headlock him. #silentbob
Lex Luthor was hitting it hard on the laps, and was joined by Mighty Mite and Big Dog who were putting in serious work on all the hills. Wild Turkey doesn’t mess around on the bear crawls. Chippy took the final lap on the relay as a challenge and turned on the afterburners to bury YHC and Commish after we passed each other at the midway point. Good work Chipotle.
Announcements:
F3 Dad’s Camp next week
Oct Mud Run
With the shovel flag safely secured somewhere in Hairball’s garage, 6 men took to the streets around the Day Zero AO to put in some serious work. Here’s how it went:
Warm up lap around the “track” to the basketball court.
COP:
10 burpees OYO
30 SSH IC
9 burpees OYO
27 IW IC
8 burpees OYO
24 Low Slow Squats IC
7 burpees OYO
21 MC IC
6 burpees OYO
18 Peter Parkers IC
5 burpees OYO
15 Slow Merkins IC
4 burpees OYO
12 Heels to Heaven IC
3 burpees OYO
9 Slow Wide Arm Merkins IC
2 burpees OYO
6 J-Lo’s IC
1 burpees OYO
3 Diamond Merkins IC
The Thang:
Mosey out the front of the school, right on Carswell, right on Bevington around the loop to Brechin Dr. with one stop for LBCs along the way to keep the group together.
7’s on (son of a) Brechin:
– Jump Squats at the bottom
– Molotov Merkins at the stop sign at the end of the street
25 Flutters IC
25 Dollies IC
Mosey back to the Rose parking lot and behind the Tuesday Morning to The Wall. Partner up:
-Partner 1 sits on the wall and does air presses
-Partner 2 runs back around the shopping center, up the steps and back around to the back of the building.
-Flapjack
-Wall Plank for a 20 count
-Balls to the Wall for a 20 count
Back to the AO for a little Mary:
-Freddie Mercury x 25 ic
-Protracter
COT
The End.
Naked Moleskin:
Teddy had it going on today with the ladies of the neighborhood. It started on the run to Brechin when Teddy kindly wished a female walker “Good Morning” and she did not reciprocate. Must have been bashful and left speechless with Teddy’s smiling and staring. Then once on Brechin, a lady commented about all these men running towards her and no doubt she was checking out Teddy. Then a much more age acceptable female was walking on Bevington and Teddy was convinced she had laser beams focused on his pecks. The jury is still out. This of course moved into TR realizing Teddy’s bachelor status to where he proceeded for the next 30 minutes giving Teddy dating advice about the ladies of the coin laundromat and mail-order brides.
The temps were just about perfect this morning for another rendition of a Day Zero beatdown. We covered just over 4 miles and worked as many muscles as we could in an hour. Strong showing by everyone. It was great to have Mario join us today as he is still getting acquainted with Area 51. Keep coming back. We’re here every Saturday! Great to have Margo out with us today, as well. He was crushing it on the 7’s. The Swede was in usual beast mode, although having to carry the “baby alert” phone may have slowed him down a tad. Keep us posted, brother. TR, as usual, managed to only do a handful of the called exercises, although he did show up early and get in an extra 2.5 miles. Thanks for the takeout.
Announcements:
10 hearty men of Union County, including one FNG and one 2.0, rallied this morning to see what the grounds of Weddington High School had in store for them. It went something like this-
COP in Cadence
SSH x 38
Squat x 28
Merkin x 18
Burpees x 8
Run around to side of building, Dips x 8, Derkins x 8
Rock Pile – find a respectable rock.
People’s Chair with rock for the following in cadence:
Forward Press x 8
Overhead Press x 8
Curls x 8
Forward Press x 8
Overhead Press x 8
While walking back to rock pile, Curls x 8
Run around back of school to big hill for 8’s
1 Squat at bottom, 7 Merkins at top. You know the rest.
Run to bridge, Lunge Walk across.
Bear Crawl half way to concession stand, Plank for 6.
At concession stand, Merkins IC x 8
Civilian count Stagger Left x 8, Stagger Right x 8.
Box Jumps x 8
Squats x 8
Find cones on football field.
Bear Crawl to first cone, Lunge Walk to second, Crab Walk to third.
Head back to start with Backwards Bear Crawl, Backwards Lunge Walk, Backwards Crab Walk.
Get chased off field by polite coach. (Ice9 of course attempts EH)
Mosey to Track for some Indian Run, one lap.
At Visitor’s side, serpentine Bleacher Run end to end, finish at top.
Maybe some LBCs, probably some Merkins, too gassed to tell.
Mosey to MS porch for Mary intermission in cadence.
Heels to Heaven x 25
American Hammer x 10
LBC x 25
Mosey back to top of Visitor’s side for timed exercises.
1 minute AYG Merkins
1 minute AYG LBCs.
1 minute AYG Squats
Back to concession stand for Dips x 8, Derkins x 18, LBCs x 28
Mosey across bridge and back to rock pile.
Curls x 8, Overhead x 8 IC
Mosey (or if you’re Ice9 and Transporter, race) back to front of school.
Bicycle x 28
LBC x 38
Heels to Heaven x 8
Moleskin
Okay, so the theme was a bit of a stretch. But on 8/8, it seemed like a good idea on paper. Somehow I missed the 8-count Burpees. #Qsmoked
Welcome to Liotta, another strong Lawson Pax! We will conquer the neighborhood soon.
Kotters to Ben Stein’s Money, great to have you back. And always a pleasure to have Howie showing the Pax how it’s done. #thefuture
Apparently, the Pax need a refresher course on “How To Indian Run”. All those rabbits chasing the lead, when only the last man should be running hard. Active Recovery.
Announcements
Much thanks to the Prayer Warriors. Continue to lift up Heather Meyers, as she recovers post-cancer surgery and chemo.
Join us Mondays at Nesbit Park for Flash, and Wednesdays at Marvin Ridge HS for Dromedary. 0530 Sharp. See web site for map-
Spartan Super August 29
Mud Run coming in October, watch web site for signups.
BRR Sept 11-12, join a team of 9 or 12 for the 208 mile relay, from Virginia to Asheville. It’s a great time –
Transporter is Q here next week, and Camacho leads us 8/22.
Sign up for your turn at the helm here
https://docs.google.com/document/d/1JXawoesMQXiZDi5GkfKOKSGxwuQ1w5Jj3dwXue29U2A/edit?usp=sharing
Aye!
Another fun Friday as 22 pax showed up to sweat and sweat some more.
The morning began w 20 Merkins. (Tiger Rag decided to modify)
Moseyed over to the entrance of the HT – do whatever your age is in Burpees (TR mumbled and modified)
Moseyed to concrete blocks and partnered up. Partner 1 runs to stop sign and Partner 2 does jump ups on the blocks until 1 returns. Flap jack and repeat 5 times. (TR modifies the jump ups to step ups)
Mosey to road behind Arbo. Run the distance of the road stopping at every entrance and doing 20 Merkins (TR volunteered to pick up the 6)
Mosey to office building – partner 1 runs up stairs across and back down the steps. Partner 2 does CDD. Flap jack and repeat 5 times. (TR blows out a hole in his shorts forcing us to move on)
Mosey to soccer field. Partner 1 runs up hill and across field to 2nd goal post. Partner 2 does Mason twists. Flap jack and repeat 5 times. (I over hear TR saying something about running 13 miles the day before hence the reason for his sub par performance).
Run back to Arbo stopping at every entrance and doing 10 Merkins.
Return to cars and do 10 burpees.
Circle up
It was a fun morning and a privilege to lead.
Semi Gloss showing up in his circa 1973 Evil Knievel tank top set the tone.
Lots of fun chatter after the first called exercise of “Age in burpees” must have sounded like “Asian burpees”. Regardless, lots of mumble chatter but even more loss of sweat.
Looks like BRR training is taking a tole on some of our legs as modifying is the name of the game.
Great work everyone – fun times!
12 men fought off the grips of the fart sack and posted strong at the Centurion this morning to endure YHC’s first Q in ages. Everyone put out a strong effort and was gracious enough not to deliver any ridicule towards the fumbling leader.
The Thang,
Mosey to the parking deck side of the stadium.
24 SSHs
20 Squats
20 Mountain Climbers
10 Merkins
Mosey to the far end of the parking deck.
Partner up for “Catch me if you can” parking deck stair tower style.
Q got winded very fast and called it after catch Hops maybe twice.
Mosey to the new ramp at the end of the bleachers.
Rail walk down and bear crawl up under the pax.
Mosey over to the apartment complex next to the practice field. (YHC know he named this at some point and yet can’t remember what it is)
Partner one does a lap while partner two does 15 merkins. Rinse and repeat 5 times.
Mosey to the deck for some Mary.
20 Rosalitas
20 Dollies
20 Freddy Mercury
10 Knee ups
Mosey to the school steps
Bear crawl up the ramp, lunge walk back, and 5 squats at the end. X3
25 LBCs
15 Mason Twists
Mosey to the cars.
5 Burpees at the first speed bump and jail break to the street.
Announcements:
Fort Mill obstacle challenge/ workout tomorrow- check the website.
Sign up for the Mud Run
See me for interest in the Nicaraguan Bridge Trip in November. 2sduvernay@gmail.com
Moleskin;
Great work today men! War Daddy to War Baby spanned 40 years. Great to be back saddle and hope to be back to for a long time.
The Triangle Trifecta! It’s drizzling, 100% humidity, 5:30am, muggy and hot. Sounds like perfect conditions to put it in Overdrive! Awesome to see Turnpike waiting for the Q and some fakey cars in the parking lot to look like #F3Overdirve was representing much better than we actually did. Off we go in the gloom and Hoodie comes to complete Los Tres Amigos! SV firmly planted, let’s move!
OH THAT THANG
Start with Hair Band 1K up hill and around spirit rock back to parking lot
COP
SSH x 20 IC
IW x 20 IC
PlankJacks x 15 IC
Stay in plank for MC x 15 IC
Begin mosey to Elementary School Playground
Along the way, Lunge walk Bus parking lot lines, Karaoke R/L, Backwards Run, Shuffle R/L, Indian Run to elem school
Bear Crawl ~50 yards school to light pole
Crab Walk ~ 50 yards from pole 1 to fence
Long Lunge Walk length of fence to playground entrance
At Playground – Burpee-Medley
10 x Burpee/Pullups
10 x Burpee/BombJacks
10 x Burpee/Box Jumps
Run Lap around Track
Plank-a-Rama while all finish lap
Repeato w/ 25 x Swing Donkey Kicks and 35 x Slow LBC’s
Mosey out of playground but we have to get back the same way we got there
Long Lunge Walk from playground entrance entire length of fence
Crab Walk ~ 50 yards from fence to pole 1
Bear Crawl ~50 yards pole 1 to school
Start IR back to Parking Lot w/ Karaoke R/L, Backwards Run, Shuffle R/L along the way
Pass by Brick benches so throw in for good measure:
20 x Dips
15 x Derkins
Finish mosey to Parking Lot
MARY
10 x Flutter hands under 6
10 x Flutter hands on chest
10 x Dolly hands under 6
10 x Dolly hands on chest
2 minutes to go Q calls for PAX to each call out an exercise
Turnpike – 40 x Slow LBC’s
Hoodie – who was thinking quick says 20 x LBC’s
DONE!
COT w/ Great Takeout by Hoodie!! Thanks Brother!
OH MOLESKIN
Solid Work by all today. Glad to have Hoodie Pull up #oneminlate to complete the Triangle! The man is getting Stronger weekly! Good to have TP back as well from since recovering from his illnesses. Makes the Q feel good when the quote of the morning is “I don’t think I have ever sweated that much at an F3 workout” #puttingintheeffort !!
Always an honor to lead this great group of Men!
EE
The sun broke over the horizon and the pax rolled in to start their day with a light mosey, most of that is true except for the sun part.
Wait for Soul Glo to get out of his car…then a quick overview of the warm up procedure, since this is a moderate running workout, we warm up at a moderate pace, those runners that need to go faster turned around at Coburn to pick up the 6/Q (turns out you can Q a running workout from the 6). Some dynamic warm up, saving the skip to the end to maximize mumble chatter, slightly disappointed although some comments were made. Interestingly enough this ended the pax peloton up at the bottom of the main Coburn hill and so we did 30 sec, 1 mile race effort up the hill, recover as a group at the bottom. Part way through a shadow in the mist showed up and someone declared it to be Steinbrenner, which indeed it was, although after the explanation of the hill drill he claimed to be a local going for a walk…We did the hill 5 times at which point the Q said we’d take a break so we went up the hill backwards but for less distance, apparently some of the pax did not view this as a break. So then we did 5 more reps with the last one meeting up at the top, then 2 min mosey pace out and back to recover (running recovery) at which point we did 30 reps x 5 down the hill after some (sorry for putting you on the spot) pointers from A51’s resident running expert (Bratwurst), pax had fun going down, then some realized that the “recovery” was up the hill, turns out that is less of a recovery, oh well it’s good for you nonetheless. After the 5th rep of that the pax started for home with alternating backwards and forwards runs to the corner of Browne’s Pond then a cool down jog back to the parking lot with the instructions for the lead to start Mary when they arrived, in a demonstration of what F3 is all about, lead pax ended up taking the initiative to retrieve the 6 instead, commendable and appreciated. So ultimately only Young Love did the Mary, well done brother.
Great to see Baracus coming back off of injury, great to see Soul Glo on his first ever Friday post (always welcome back) and Stump Hugger coming back off of injury also, Kotters and strong work on those hills! A hearty discussion was had prior to setting off on the lack of integrity on the part of ISIS, not all that surprising really I suppose. Someone even mentioned that shirts are being made that look like Arabic script but really say some mean about ISIS in English, what will they think of next. If you are wondering how this fits into the context of the backblast this just proves that you actually read the backblast and you are now obligated to post a comment below with your thoughts on this.
Announcements:
Bratwurst mentioned the Gladiator Games in Indianland for Sat, apparently Pebbles has never been beaten so go out and try
Thanks to Stumphugger for the takeout and strong reminder of our privilege to workout and health and to take that out into the day!
Site Q Champagne came in hot at 0513. Rest of the pax ready for some OCR training. YHC promised 5+ in the preblast and disclaimed the 11 pax quickly before the work began.
Mosey down Ballantyne Corporate to Bull Ring.
COP
SSHx 10 IC
Merkin x 10 IC
MC x 10 IC
One lap around Bull Ring with halfway stop for 10 Double Merkin Burpees. Exit Bull Ring and up Brixham to the bridge. One minute of Jump Squat. Back down hill. Left onto exercise trail. Stop at high bars for 10 Pull-up OYO. Continue mosey to Loch Ness. Left onto paved trail. Mosey around Loch Ness with stop at 2nd building for 10 Jump Up. Continue around Loch Ness loop. Exit at parking lot next to hotel.
Mary: Flutter x 10 IC/Heels to Heaven x 10 IC
Continue run up past launch lot to closest parking deck. We lost Mighty Mite on the way to the deck. Enter deck. Mary to regroup: Flutter x 10 IC/Rosalita x 10 IC. Continue run to top of deck. Down stairs to street level and exit deck. Mosey back down hill to launch lot and continue.
Repeat loop with modifications due to time. Bull Ring loop with 10 Burpee. Mosey up hill to bridge with Jump Squat. Back down and through exercise trail without stop for pull-ups. Dropped the Loch Ness loop. Took left on trail and exited into parking lot. Plank stop with Merkin x 10 IC and 6 inches/RLH/LLH lead by Dory. Continue mosey to launch lot.
Wheel of Mary: Toe tap Crunchs called by Fire Hazard and Dying Cockroach called by Wild Turkey. To 15 IC.
Closing Merkin Set. All to 10 civilian cadence: regular/wide/offset left/offset right/diamond. Done.
COT
Moleskin
Ever since Brushback turned YHC onto Google Earth, Q’ing at the Ballantyne AO has become much less daunting. Self-admittedly spatially-challenged, being able to visualize the workout prior to running it is essential for YHC. The goal was to complete 2 full reps of this run. We were supposed to finish up with the parking deck for the second time. Frankly, YHC made the call to stop at launch lot for Mary-Merkin rather than continue up the hilll to the deck. Yep, Q was smoked. We managed to get 5.1 miles, as promised. Group did a fine job of staying together together today, with the exception of Mighty Mite. When we hit launch lot at about 3.1 miles he mentioned something about his bowels yelling at him. Next time YHC looked in the deck, he had fled the group for bowel relief. He resurfaced during Mary in the launch lot. Seems YHC’s last few Q’s have been influenced somehow or another by the bowels. As they say, **it happens. Really enjoyed leading this group today. All pushed hard for 60 minutes. At one point, YHC confused Cable Guy for Heartbreaker. Again, smoked Q, easily confused. Strong work today men. Nice to have Ponzi join us today. He is new to F3 and crushed it today. Thanks for coming out and getting better.
Announcements
Read your weekly email. Gladiator games hosted by F3 Indianland/The Fort tomorrow at Indianland Elementary School on 521. Reach out to Pebbles for more info. 10/24/2015 Mud Run Challenge. Sign up coming soon for F3.
When I rolled into the parking lot a little early to set up, Witch Doctor was already putting in some work at the playground. Great way to deal with a little insomnia if you ask me. When the bell tolled we were a strong group of six (many of the regulars Are obviously cramming for BRR). Properly disclaimed with the free pandora playing we were on our way.
Warm up – SSHx20 ic, IWx20 ic, 20 two handed swings, diamond bell merkins x10 ic, 10 cleans each arm, stagger rt merkin on bell x 10ic, 10 squat press each side, stagger left merkin on bell x10 ic, 10 snatch each arm.
The Thang- partner up w like bells
Timer is two 10lb plate hair burners/farmer carry combo
p1 does hairburner while p2 farmer Carries both bells to cone (25 yards) switch at cone while everyone else performs called exercise
Called exercises were as follows:
goblet squat
snatch
Single arm swing
Cleans
Teabag squats
Single arm shoulder press
Hand release merkins
Lawn mowers
Wide arm merkin
Good morning
Close grip merkin
double bell 5×5 (complete 5 rounds of 5 reps each)
Swings
Rack squat
Cleans
quick break with lbcs x25 ic
High pull
50 2-handed swings
Flutter w press x 26ish
Moleskine: what we lacked in numbers this morning we more than made up for in badda$$ery. It was constant movement and lots of work today at meathead. Sweat was poring during the single bell sets and continued to intensify during the doubles. There seemed to be a few nagging injuries amongst the pax but you wouldn’t know it by the effort everyone put in. hacker was either having trouble with depth perception or was getting after it on the hairburner, constantly overshooting the finish line. Bulldog displayed some high level English math at the start of doubles- commenting that they were twice as hard as the singles. He was absolutely right- but no pain no gain. Despite a sore back for Brown and a re-entry from vacation for Gullah they were both crushing it as usual. The bulldog and witch doctor duo even put in an extra set during the double high pull, strong work gents.
Always a pleasure to lead at meathead.
Announcements:
Saturday gladiator games down south
Thursday ghost runner 730 abc arbo
So as the title might suggest, and given that it is BRR season it appears to not be possible to have too many hills. With this in mind we will look to hit the hills tomorrow as a group, the workout has been cleverly designed to keep any skill level of runner together, trust me on this.
We will leave the parking lot quite promptly at 0515, should you find yourself there at 0516 and standing by yourself, I would recommend you run the Devils Turn route (right on Strawberry, right on Rosecliff, left on Brownes Pond, right on Coburn) and you will find the pax somewhere along there depending on how fast you are.
We will start off with approx .75 miles of warm up, not a sprint, not a run, a warmup, at a pace that is warmup for everyone in attendance. At that point we will run hills on a time basis which allows faster runners to go further on each rep and all recover and start together.
With the appropriate number of reps complete a cool down return run will take us back to the lot.
We will push ourselves and each other and cover probably about 4.5 miles but they will be reasonably difficult (hopefully).