“Peanut butter. It just fills the cracks of the heart. Go away, pain.” **
Push away from the pie. Come run The Wiggler! 5:30 am Tuesday – corner of Foxcroft and Rothwood – pain-free pace…
** Paul Blart, Mall Cop
Link to submit your 1 Mile PR and Goal = http://goo.gl/forms/Jsq5M4TUVg
At 0515, Swift and Fast Twitch will converge at Community House Middle School for a 1600m Time Trial and workout. Any PAX or FNG are welcome to attend. The track is on the north side of the school located at 9500 Community House Rd, Charlotte, NC 28277. Park in the bus lot (look for a small sign).
The festivities will kick off with a warm-up led by Swift, a 1600m timed run (1 lap of track = 400m, 4x400m = 1600m, 1mile = 1609m), recovery, a team relay, and a Fast-Twitch led workout if time remains.
Come prepared to confirm a 1600m / 1mile Personal Best and/or Goal before the event tomorrow. Link to submit your 1 Mile PR and Goal = http://goo.gl/forms/Jsq5M4TUVg
Ah, it’s good to be back. No Shovel Flag in sight, but with a phone and a proper disclaimer, we proceeded thusly.
Lap and a half around the parking lot to pick up a straggler. Circle up for Warmup: SSH, IW, Slow Squats, Peter Parker, Parker Peter.
Mosey down to the track and line up abreast (hee hee) on the far sideline. Continue warmup by doing the called exercise to midfield, then jogging it out to the other side. High knees, butt kickers, carioca, bear crawl. I need a lot of warming up now, and it cuts down on the amount of time we’re doing hard stuff.
Still abreast (hee hee), run to other sideline, do 10 HR merkins, back to this sideline, 10 squats. Continue downward (9, 8, 7 reps, etc.) until Hopper finishes.
Mary break – LBCs and Flutters. Jog halfway around track to the other sideline.
Repeat the countdown from 10, but with CDDs and lunges, and only running to midfield. Stop when Hopper finishes (again).
Mosey to the bottom of the stairs. Mary break – Dolly, Freddie Mercury and Protractor.
Find a partner. Partner 1 runs up the steps and down the path to the left, back to the bottom of the stairs while Partner 2 does the called exercise. Flapjack until 6:15. My repertoire is rusty, so we repeated some exercises (Merkins, LBCs, Squats, CDDs, Russian Twist, etc). Done.
Moleskine
Well, I am definitely out of shape after my time on the IR, but it was great to be back out with the guys, sweating and getting dirty. My foot felt fine, but the rest of me has some catching up to do. I remember a day when I was faster than Hopper, but he was lapping me all morning on the back and forth exercises.
Great group of guys this morning. We realized that Robin Hood had dropped back during the move to the stairs. I asked Squid to jog back and get him, only to see two other guys emerge from the darkness with RH. No man left alone. Great work, guys.
Announcements
F3 Golf event is this Thursday, apparently. Contact TR if you want to help out.
Get a Road ID. If we don’t know your real name, wife’s name, phone number, etc, it is hard to help you in an emergency. http://www.roadid.com/
18 men of F3 wandered out of the fartsack and into the DMZ this morning. Here is how they were rewarded:
Mosey to Carmel middle school
COP In Cadence
SSH x 25
Squats x 20
Merkins x 15
Count by Threes
1) 6 Burpees in parking lot
2) Bearcrawl up ramp to top of steps
3) From top of steps, Derkin on each step coming down to parking lot
Cycle thru 2 of each station
Mosey to Hill by ball fields
11’s with 1 Squat at bottom, 10 Burpees at top; to 10 Squats and 1 Burpee.
Plank waiting for Pax to finish-
Mosey to back wall of school
People’s Chair, random leg lifts
Wall Derkins- Stick feet against wall 6 bricks off the ground, Derkins in cadence x 5.
Move feet up 6 more bricks, more Derkins in cadence x 5.
Mosey to front parking lot, Partner up.
Partner carry across lot, flapjack back.
Wheelbarrow across lot, flapjack back.
Leg throw downs x 20, flapjack.
Partner Derkins x 20, flapjack.
Indian Run to CAC lot for Pusharama.
Merkins x 10 IC
Diamonds x 10 IC
Wide Arms x 10 IC
People’s Chair w Air Presses x 25.
LBC x 25
Heels to Heaven x 25
Bicycle x 25
LBC x 25
Moleskin
YHC knew we had a challenge when the Pax could not form a Circle at COP. #monday
After the Polygram of Pain, things went downhill fast. Staircase Derkins are always a crowd pleaser, especially when followed by 11’s w Burpees. Wall Derkins were just the icing on the cake.
Hadn’t done an Indian Run at DMZ in a while; with 18 Pax it’s a longer sprint.
Great work by everyone this morning. Some of the usual suspects were Larry Birds on the 11’s- Looking at you Hamlet and Agony, among others. Respect your elders –
Q’s: Consider an armband iPhone carrier. $16 from Walmart, and didn’t shake or interfere with my workout at all. Burpees, SSH, wheelbarrows not a problem. We were 1/2 mile from the cars right out of the gate, and we know now that medical emergencies can strike any of us at any time.
Great takeout as usual by Hops.
The SF was planted (thankfully it was rescued last week…) and 10 lads got about doing some hard work at Day Zero that went a little something like this:
The Thang:
Jog a lap around the fields and circle up on the soccer field.
COP
· [SSH avoided under investigation of causing the rampant plantar fasciitis outbreak in the pax]
· IW x 20 IC
· Mountain Climber x 20 IC
· High-slow flutter x 20 IC
· Elbow plank (aka Chilcutt)
· Dancing Chilcutt leg lifts x 20 IC
· Slow Squat x 15 IC
Handoff to Iron Horse.
Mosey to goal line. Line up for the mini-Soul Crusher:
· 1 burpee
· Run 50 yds
· 15 Merkins
· Run 50 yds.
· 5 jump squats (touching the ground)
· Mosey 100 yds back to start
Then continue through 15 rounds, counting up to 15 on the burpees and down to 1 on the merkins (or until vision blurs).
Mary while waiting for pax to complete – LBC, Dolly…
Good work by all.
[one day – soon – we will do the full soul crusher]
Handoff back to Hops.
Time for some stones.
Mosey to rock pile and find a lifting stone.
Mosey to school wall for alternate People’s Chair and rock exercises including Overhead Press x 13 IC, Squat x 13 IC
Mosey to soccer field – Partner up and line up on goal line.
P1 sprints to goal and back while P2 does called exercise. Then flapjack and rinse and repeat:
· 2 rounds of press.
· 2 rounds of curls.
· 2 rounds of tricep press.
· 2 rounds of good mornings.
Circle up for more stone-infested mary.
Louganis x 10 OYO
Russian twist x 10 IC
CCV x 13R & x 13L IC
Makthar Ndijaye x 13 IC
J-Lo x 13 IC (Q’d by Hairball)
Freddy Mercury x 13 IC
[Hops decided to make a crop dusting run in an attempt to kill all the fire ants (and any other living creatures) within sight. #collateraldamage].
Mosey back to rockpile with rock above head.
Mosey to parking lot for a final 13 burpees in 6-count-cadence #noflyingsquirrels
COT w/great takeout prayer by Purple Haze
Ye Olde Moleskine:
Good crew at Day Zero this morning. Radar was noticeably absent…probably a good thing for him as his mini-soul would have gotten crushed.
Some decent mumblechatter at the start including PH calling out Prohibition for some peculiar IW form….how can you mess that up?
IH, even with the abbreviated soul crusher, silenced the pax. #purepain
YHC was corrected on more than one occasion for the audacity of uttering the word “Rock” at Day Zero. Stones it is. #wheninRome
Thanks to Prohibition and Hairball for the invite to Q, and was great to co-Q with Iron Horse.
Announcements:
Continue to pray for BOG’s recovery. Thanks be to God for the good news.
Be sure the workout Q and or site Q designates one pax to bring a phone anytime you’re away from the launch point. No pax left alone either.
Look in your emails for the CPR training invite. If you don’t get Area51 emails – let me know at cvblankenburg@yahoo.com
F3Golf Thursday!
Beat the Rain
6 mumblechatty PAX gathered for Goon’s first Q.
We did:
(Clockwise) Lap on track
Side Straddle Hop x15
Lap #2
Imperial Walker x15
Lap #3
Flutter x10 – Rosalita x10
Lap #4
Carolina Dry Dock x10 – Mason Twist x10
Lap #5
Jack Webb (5 -> 1)
Mosey to Snack Bar
Step-Ups x10
Merkins x5
LBCs x10
Rinse & Repeat for a total of 3x
Run to Football Field
Flutter x10
Rosalita x10
Protractor
Jack Webb (5 -> 1)
Tuck-ups x5
Mosey back to school for some Wall work
People’s chair
Continue mosey to Church across Rea Rd, grab a rock
Run with rock in parking lot around island
Merkins with hand on rock
Rinse & Repeat with other hand on rock
Jack Webb (5 -> 1)
Run around island again (with rock for extra credit)
Cumberland County viaduct (L & R) x10
Run back to Parking Lot
Flutter x10
Rosalita x10
Protractor
Mosey to Playground
Pullups (or supine rows) x10
Merkins x10
Old school situps x10
Low Slow Squats x10
Rinse & Repeat for a total of 3x
Back to Parking Lot
Imperial Walkerx x15
Quick Stretch out
NM: Strange Brew posting on behalf of Goon and adding the NM as it was not forwarded so therefore YHC gets to make it up. Goon had a very strong VQ, after the short initial mix up on the counting (welcome to the Q club, yes we all did something like that our first go round (maybe even the second and third)) all was sorted and there was no looking back. Moon River is getting strong for sure, running the entire time, great to have Salt Lick out there to help spot YHC on the pull ups, wow proper form pull ups are hard. Goon very strictly followed the “if you can’t do it, don’t Q it” rule, well done all around, can’t wait for the next one. With all of the non running workouts he’s done Mall Cop is sporting some pretty big guns, hard not to notice on those short short sleeve shirts…just sayin. Salt Lick wisely modified as needed to keep the back in shape to keep coming out, really pulling for you buddy, you are missed in the gloom although the embarrassing ease at which you crank out those pulls ups is inspiring and depressing at the same time. Slim Fast kept the chatter going and stepped in at the end to offer a few exercise suggestions, including fitting in a bit more stretching, great suggestion. Was fun to be out there, glad to see Goon pulling such a strong VQ together!
Announcements:
Prayer for brothers in need
F3 Golf coming up on Thurs, even if you don’t directly participate they’ll still take your money.
Seven.
It’s biblical…it’s powerful…it’s what we had this morning for the Power Gauntlet.
Thang:
COP:
SSH -20
IW- 20
KB Swing – two handed OYO – 20
Full body circles – 5 each way
Prying Squats – 3
Rolling Merkins – 10
COP continues with various KB exercises called while participants feed into the Power Gauntlet one at a time:
Tire sledgehammer pounds (10 each side) and 5 flips
75lb. Steel log Clean and press – 10
Farmer’s Walk Implements 85lbs. each – walk 50-70 yards
Pullovers (10) with various weight options
Sandbag (40lbs.) over head and back – 10
Ab Wheel – 10
Banded lunge and row – 10 each side
TRX – 10 push-ups and 10 horizontal rows
40lb. Med. ball Squat and Launch
Hairburner 50-70 yards
2 rounds!
COT
NMM:
Title is reference to a great takeout from Chum who channeled his inner Jim Bakker and had us all reaching for our wallets. It is true…God is everywhere, even amidst our odor. Seriously, Chum is anointed and I am excited about where God will lead him.
Favorite exchange: Me: “Crabcake…what time is it?” Crab: “Shut-up Byron…I’m tired of hearing you talk today.” Beautiful.
Brown is farm-boy strong.
BLC led us into the Gauntlet. That is perfect because at Coffeeteria we discovered he has done about 10 GoRuck challenges. That explains why in the middle of round 2, when we were all struggling, he had a sly grin on his face. He might be the T-1000.
Night Court came back to a rude welcome with this program, but made it look easy. This guy is a freakish athlete!
Gullah is the epitome of commitment. He shows up for the first 30 minutes, kid in the car, church 5K race looming, and still ripped out some great reps and effort. Thanks for posting with a busy morning.
F3 Golf is Thursday
Next week – Olympus combines with Rock and meets at Calvary!
13 men [well, 12 men, and one 11 year old] mixed it up on the campus of Sun Valley Middle/High School.
The Thang
Mosey to the shovel flag for a standard warm up… you know the drill… SSH; Imperial Walkers; Squats; Merkins… all X30
Mosey to the football field
Warm up… skipping; karaoke; shuffle step; butt kickers; back pedal… all done 40 yards out and back… with some merkins mixed in
Plank-o-rama
Mosey to the track
1/4 mile all-out; 30 LBCs; 1/4 mile all-out; 30 LBCs; 1/4 mile all out; 30 LBCs; 1/4 mile all-out; 30 LBCs
Mosey to back line of end zone
120 yards all-out; 10 squats and 10 merkins X 3 sets
Long mosey to the playground [remember, this is Union County… getting from point A to point B can take a while]
Circuit work… 10 pull ups, 10 derkins, 10 squats… X 3 sets. Finish with 30 dips.
Run back to school
AYG from bottom of hill to shovel flag
Finish workout with 10 burpees
Moleskine
After two Saturday’s of missing Commitment {Cobains to the faithful}, YHC posted and had the honor to Q 7 Men of Union. Grateful that the weather held off until Mary was over, here is what the Pax endured;
COP in cadence
SSH x 25
Squats x 20
Imperial Walker x 15
Merkin x 10
Burpee x 5 OYO.
Run counterclockwise to patio area, for a little wall work.
People’s Chair
Wall Derkin – stick your feet against the wall about 6 bricks off the deck, 10 Derkins.
HOLD IT
Walk your feet up 6 more bricks, 10 Derkins. HOLD IT
Balls to Wall
Mosey to hill behind school for 11’s
1 Wide Arm Merkin at bottom, 10 Diamonds at top. You know the rest.
LBCs at top til all Pax complete.
Indian Run to the football field, find Chin Up station.
Blackjack; One Pax at a time, max rep Chin Ups + Squats = 21.
Then join circle for called exercises and wait for all Pax to get a turn.
So much fun, we Rinse and Repeat.
Partner carry to 50, flapjack back.
Wheelbarrow to 50, flapjack back.
Partner Derkins, 20 each man.
Run most of a lap until we come to convenient long bench.
One Legged Squats in cadence, 10 each leg.
Continue lap back to Chin Up station.
Chin Chin Goose – Max reps, run lap around COP, hold plank til all Pax finish.
Concession stand
Box Jump x 15, Derkins x 15
Box Jump x 10, Derkins x 10
Box Jump x 5, Derkins x 5
Rock Pile
Curls x 10 IC, Tricep x 10 IC.
Rinse and Repeat.
5 MOM
LBC x 40 IC, plus 10 IC (more on that later)
Bicycle x 20
Heels to Heaven x 20
maybe something more?
Ye Olde Moleskin
Let’s see; last time I Q’ed Commitment was end of Spring Break, and I did the Solo Sad Clown workout. So being joined by 6 Weddington Warriors was a pleasure!
YHC had the honor of Q at Chastain Park – Atlanta last weekend, but missed his Brothers of the Union County Gloom. And very pleased to meet Mustang and Colossus, who had FNGed in my absence. Welcome to two more strong additions!
The Wall Derkins turned out to be even worse in real life than they looked on paper. #shouldersmoker And the Pax didn’t seem to understand the recovery aspect of the Indian Run (Hint: It’s not a race)
Best line of the morning had to be Dasher’s. With a “never take your foot off the gas” attitude, YHC had ended LBCs at 40 (in cadence) and Dasher says, why not just go to 50? Aye- That we did. Seems like our workouts aren’t quite enough for the beast of a reindeer.
Mumblechatter is always welcome, Accountability is expected. #ironsharpensiron
Announcements
Too smoked to remember, but keep Heather Meyers in your prayers as God and the doctors work to heal her and remove the cancer. A very strong woman facing some very nasty chemo.
Commitment is always looking for Leadership among the Pax. If you think sometime in the next 6 months you will be ready to Q, then you are ready now. Reach @F3Snowflake or @Ice9F3 for details.
13 PAX arrived ready to get some work done. YHC was armed, literally, with phone in arm band. Disclaimer given. Off we went.
Thang-Mermaid
Mosey up the road over to the closest parking deck. Up to the top.
COP
SSH x 20 IC
MC x 15 IC. Hold plank
Merkin x 15 IC. Hold Plank
Plank-o-rama: Elbows/RAH/RLH/LAH/LLH/High plank (regular)/Hold
Mosey down the stairs to the bottom. Continue mosey back up ramps to the top.
10 Hand-Release Clurpees OYO. Burpee with HR-clap merkin.
Mosey back down the decks to the street level and continue mosey past launch lot over to Loch Ness. Down stairs, left, continue to second building. Grab a spot on the bench.
Derkin x 15 IC
Dips x 15 IC
Flutter x 50 IC in honor of Chelms’ upcoming 50th (Respect) birthday
Continue mosey around the lake to the hotel parking lot. Squat plank.
Sacagawea
Mosey toward the exercise trail, over the bridge, into the large parking lot. Split into 2 groups.
60 Second Intervals
180 yard sprint around lot. Plank to 60 seconds.
50 LBC. Plank to 60 seconds.
10 Jump Squat. Plank to 60 seconds.
All 3 exercises=1 repetition. 3 minutes/repetition. 4 total repetitions. All rest done in plank. Group 1 started with sprint. 2 with LBC. Jump squats increased by 5 each rep to 25 at repetition 4.
Short mosey to different spot in lot.
30 Second Intervals
120 yard sprint. Plank to 30 seconds.
20 merkin. Plank to 30 seconds.
15 Squat. Plank to 30 seconds.
3 exercises=1 rep. 5 total reps.
Mosey back to launch lot. AYG from stop sign to the Vine.
COT
Moleskin
Madame Tussauds asked YHC to substi-Q the Brave this week so he could rest up a tad for the Battle Frog. Good luck brother and good luck to the rest of our F3 guys and all participants for a safe race.
YHC saw this as a great opportunity to slap a headlock on Sacagawea for his VQ. His first response was that he would “consider” it. OK, that is not a “No.” Cane lightly prodded him with, “I hear you are Q’ing the Brave Friday,” on Tuesday. Still not a HC. Obviously, he came around and jumped on board. YHC knew that intervals with very little rest were on the weinke for the 2nd half. The first 30 minutes was a good warmup. The second 30 minutes of interval work hurt. A lot. Not only did Sacagawea jump on board, he prepared for his VQ. Preparations included using Google maps to identify distances in the parking lot and application of a projected average pace to dial in the difficulty and limit the rest. Well planned and executed. Great job on the VQ.
Great crew of men out this morning. Handy Manny was site FNG. He crushed it. Some fast guys out there today. Frasier and Sacagawea were out front on the sprints. Dory, Wingman, Big Tuna, Wild Turkey pushing hard in group 1. Hard to keep track of group 2 as O2 deprivation was high and sustained. Heart rate was elevated and stayed there for the interval work. Awesome work by all PAX to power through this painfest. T-claps to Hops for his very clear reminder to make sure to identify Champagne as the War Daddy today. Followed up by a tweet. He was pretty excited about that. Such a pleasure and honor to lead the PAX.
YHC took us out in BOM. Prayers for BOG and his continued recovery. This week has been tough. The good news yesterday was awesome. Thank you to all PAX who prayed for BOG. Please continue to do so.
Announcements
New 3rd F meets next Tuesday 4/28 across from the Vine at Einstein Bagels. Book: True Measure of a Man. All are welcome. You do not have to have a copy of the book.
Gummy is coordinating a Habitat for Humanity opportunity. Contact him for more details.
F3 Golf next week. May still be able to sign up.
Read your weekly email for more information.
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