Say “Hello” to my friend Jack Webb……
3 committed warriors met at the home of the Weddington Warriors for a downPainment on their weekend.
The Thang
COP (actually Triangle of Pain) In Cadence
SSH x 33
Squat x 20
Imperial Walker x 20
Merkin x 10
Mosey around to corner of school
People’s Chair – 30 seconds Regular, 15 sec Left leg high, 30 seconds Regular, 15 seconds Right leg high.
run around to far side of bridge
THE Jack Webb: 1 Merkin, 4 Air Presses; 2 Merkins, 8 Air Presses. Sounds simple, right?
By the time we got to 10 Merkins and 40 Air Presses, everyone had their money’s worth.
Mosey to Concession Stand
Hot Foot x 20 (think of a one-legged Box Jump, alternating, at double time)
Mosey to Stadium
Run stairs OYO for 5 minutes
Head under the bleachers for supine pull-ups x 15
Mosey around to Middle School flags (home of the Ice9 icy box jumps)
Grab a pillar for People’s Chair (random single leg pain)
Box Jumps x 20
Run around rest of football field back to concession stand
Derkins x 10
mosey to bridge, Lunge Walk across bridge
head to the top of back steps for Strolling Derkins (one Derkin on each step, move down, Derkin, repeat)
At back of HS building, People’s Chair (with more single leg time)
Lunge Walk across back of building, run to Rock Pile
Pick a rock, settle in. In Cadence
Curls x 10, Triceps x 10, Curls x 10, Triceps x 10
Mary
Found out that Intimidator is a beast at the Lunge Walk. He was out in front every time.
T-Claps to Hot Pants and Intimidator for showing true F3 colors and posting in the gloom. Trust me, it will get much gloomier; colder, wetter, harder to break the the grip of the fartsack. Great job getting out, and keep coming back!
Aye-
Stonehenge
ridge and backwarmup: SSH x 25, slow squat X 25, Merkins X 10+peter parkers X 10 + Merkns X 10: o
Workout: On knee wall: step-ups x 10 each leg, Derkins X 20, Dips X 15; Jump ups X 15, Incline merkins x 15, Dips x 15, Step-ups X 10 each leg, Dolly X 20, Flutter X 20.
Mosey to fitness trail: Circuit training for 15 minutes: 5 stations with 3 sets at each station: Dips/Supine pull-ups, merkins, jump squats, pull-ups/chin-ups, burpees. Mosey…lunge walk across bridge and jog to the street at end of parking lot. Group 1 run to bridge and back while Group 2 repeats 20 merkins, 20 squats, 20 LBC. Flapjack. Repeat again with Dry Docks, Reverse lunges, Dying cock roaches. Flapjack. Mosey to loading dock area for Peoples chair for 2 sets including overhead presses and alternating single legs.
Mosey to upper parking lot. Bear crawls + bunny hop + bear crawls across the lot. High knees back. Lunge walk+ bunny hop+ lunge walk. Caraoke p and back. Run back to lake and Mary on the knee walls: LBC X 20, Freddy Mercury X 20, Protractor. Mosey back to start.
Block Heads
10 men did manly things at Area 51 this morning.
Standard warm up… 1/4 mile jog, SSH, IW, Squats, Incline Merkin
Wall time with some arm presses and merkins mixed in.
Retrieve cinder blocks.
Teams of three with one shared cinder block run 800M loop as fast as you can, switching off with the cinder block as needed.
Playground time… pull ups and squats.
Back to the cinder blocks for another 800M team race.
Playground time again… dips and squats
Back to the cinder blocks for a third 800M team race.
Playground time… LBC, Flutter, Dolly and Mason Twists.
Return cinder blocks.
Go to rock pile for curls, shoulder presses and squats.
Field time… butt kickers, karaoke, back pedal.
Finish with CDD and burpees.
Good work by all this morning. O’T took some ribbing – deservedly – for his poncho… the guy is old school all the way. Floor Slapper is starting to show up at workouts on time, but Donkey Kong is taking his place as the most likely to roll in at 7:02AM. A number of guys brought canned goods and cereal boxes for our Area 51 holiday food drive that we are doing with Calvary Church… well done.
It takes 2 to make it outta sight at Ascent
The pax gathered in the somewhat chilly and really wet Saturday gloom. I arrived to see High Tide rocking some tunes and swinging not one, not two, but three kettle bells in some form of mad man pre-Ascent KB circuit training. All two of us began what would be an hour of fun. The story goes something like this.
To Track: 1 Lap (1/2 butt kicks, 1/2 high knees)
Merkins x 50
Run 1-mile past Harris Teeter to Business Building next door:
Merkins x 50
3 Stations behind office building (parking lot):
#1: 60 yard zig zags (touch the line) x 2
#2: 60 yard burpee sandwich
1 burpees, 20 yards, 5 squats, 20 yards, 5 Mary Katherines, 20 yards, 2 burpees
3 burpees, 20 yards, 10 squats, 20 yards, 10 Mary Katherines, 20 yards, 4 burpees
5 burpees, 20 yards, 15 squats, 20 yards, 15 Mary Katherines, 20 yards, 4 burpees
3 burpees, 20 yards, 10 squats, 20 yards, 10 Mary Katherines, 20 yards, 2 burpees
1 burpees, 20 yards, 5 squats, 20 yards, 5 Mary Katherines, 20 yards
#3: 60 yard merkin sandwich
10 merkins, 30 yards, 5 jump squats, 30 yards, 10 merkins
10 merkins, 30 yards, 10 jump squats, 30 yards, 10 merkins
10 merkins, 30 yards, 15 jump squats, 30 yards, 10 merkins
10 merkins, 30 yards, 20 jump squats, 30 yards, 10 merkins
1-mile run back to Olde Providence Elementary
Merkins x 50
To Playground for (30 Dips, 20 Step Ups, 10 Pull-ups)
To Concession Stand Peoples Chair for Two Minutes – arm raises x 20 in cadence
To Football Fields for:
50-yard Karaoke Right, 50-yard Karaoke Left
20 Count
50-yard backward run, 50-yard forward run
100-yard sprint at 80% x 2
20 count
Through Outdoor Classroom to Foxworth Hill
Heels to Heaven x 20 – Bottom of Hill
Dollys x 20 – Top of Hill
1/2 mile run to parking lot
Circle Up:
Last minute: Flutters x 20
Count off 1,2
Name-o-rama
Whoops, forgot send off prayer. Lord bless us, thank you, and make us stronger in all ways.
Moleskine:
It is something about my Q days at Ascent. The cold wet mornings keeps some pax away and today we were competing with a big ceremonial send off at The Rock after it’s near 2 1/2 years of existence being ran by site charter members Runstopper, Hops, and Mall Cop. They are to be commended as that site has been absolutely exactly what it is named, the Rock. Great work gentlemen. Good luck to Gummy and Hopper as they will carry the site lead going forward.
Enjoyed the 2nd F element of this workout today High Tide. We covered most of the AO offered up at Olde Providence. We went shopping, went into OP neighborhood, ran on football field, climbed on playground, went to concession
Thanks for the opportunity to lead.
Announcements:
A51 Holiday Party Tonight – see you all there, bring cash for raffle and cans for Calvary Church Food Drive!
Kiss Your Asphalt Goodbye
18 Pax gathered in the gloom to say farewell to the Catholic High School upper parking lot, which is getting an extreme makeover Monday to become a parking deck. No Muthaship, true, but it will be another toy for the Pax ultimately.
Today, however, we made other arrangements.
The Thang
After a quick meet and greet, YHC determined we were an FNG-free zone and not in need of a disclaimer. So off we ran…
Loop around the football field
COP in Cadence
SSH x 20
Squat x 20
Merkins x 20
Imperial Walker x 20
Burpees 20 OYO
Second loop around football field
Pavement Pounder in Cadence
Squat x 10, Merkin x 10, Burpee x 10
Squat x 9, Merkin x 9, Burpee x 9
Squat x 8, Merkin x 8, Burpee x 8
You’re quick, you noticed the pattern.
Today being the 5th, we stopped at 5.
Partner Up
Round 1: Partner 1 does Jump Ups while Partner 2 runs up ramp, and down stairs at back of school. Flapjack
Round 2: Partner 1 Derkins while 2 runs. Flapjack
Round 3: Wheelbarrow up ramp. Flapjack
Round 4: Ankle throw downs x 20. Flapjack
Line up at one end of lot, Sprint to patrol cars.
Sprint back.
Head to rock pile for lifting rock.
Curls x 10 IC, Tricep Ext x 10 IC.
Curls x 5 IC, Tricep Ext x 5 IC.
Mary IC
LBC x 25
Oblique x15 each side
Flutter x 15
Freddie Mercury x 15
Heels to Heaven x 15
Rosalita x 15
Moleskin
With Escargot’s knee healing at a snail’s pace (see what I did there?) a call went out Wednesday for a Q. Mermaid, being the tireless beast that he is, stepped up first and offered to cover. YHC pulled rack (seniority is more like it), and Q-Jacked Centurion. The anarchy continued when Chelms aka Tater was left stranded in the KB arena all by his lonesome, stiffed by his own brother.
Finally the group all made it in, and order was restored. T Claps to Udder for not only posting in a Ruck, but running with it 4 miles to the AO. #ruckstrong
Announcements
Joe Davis Memorial Run January 10th Baxter Village. Sign up for this awesome run for Rock Thrill’s brother, in support of substance abuse and treatment.
Watch for sign up link for March 21st Brain Tumor, Marshall Park.
Commitment has launched at Weddington High School, Saturdays at 0630. Tell a friend.
That is all.
177 burpee BB Joust
A friendly wager between Kevlar and Joust on which site could generate more shoes for the Charlotte Rescue Mission resulted in Tiger Rag doing 177 burpees this morning. Needless to say, Joust turned in 101 shoes while Kevlar which was led by TR turned in 76. A win for Charlotte Rescue Mission but someone had to pay the price!
COP-
SSH 21, IW 21, Merkins 15, Peter Parker 12, Parker Peter 12,Monkey Humpers 15
Mosey to split rail fence – 10 Derkins w feet on lower rail, 10 Derkins w feet on upper rail, 10 Derkins w feet on lower rail – rinse and repeat. (TR replaces Merkins w burpees)
Mosey to track and partner up. Partners run opposite directions around track and when they meet they do 20 partner slap Merkins. They continue their run and do 20 partner slap Merkins upon meeting. Rinse and repeat. (TR replaces Merkins w burpees)
Mosey up stadium steps to playground. Partner up. Partner one runs down stadium steps and does 20 step ups at bottom of stadium and then runs up and replaces partner two from excercise. Flap jack. Three sets of exercises. Heals to heaven, hanging knee ups, mason twists
Mosey to Grandma Mtn. Run up and down mtn 4 times and do 15 carolina dry docks at the bottom of each trip. Ways we ran up the mtn-bear crawl, run, backwards,run.
Mosey to sideline of football field. Each man calls out an excercise for the pax to do while he runs across the width of the field. We go throu all 12 members of the pax.
Mosey back to the parking lot and jail break up cars. Go to split rail fence and do Derkins 3 sets of 10
COT
A great morning!
Getting ready for the Mud Run
9 Sons of Ballantyne (“SOBs”) met at 0515 at the Vine Restaurant at the Ballantyne AO to cover some ground and climbs some walls. We covered 5.5 miles in total. Here’s what we did:
The Thang:
We ran down Ballantyne Commons, east towards the far premier parking deck #2.
Run up to the 2nd level of the Premier parking deck and 5 Burpees OYO. Run up and around to the 3rd level 5 Burpees OYO, Run up to the 4th level 5 Burpees OYO, run up to the 5th level.
Line up for sprints across the deck with a variety of options of 4 – 8 foot wall jumps and run back to the starting point X 2. The options were 4 foot wall, 7 foot wall with a step for assistance or an 8 foot wall with no step. The PAX then headed down the stairs down Ballantyne Corporate Pl to the fitness trail.
We assembled at the pull-up bars for instructions from the Q. We did the following circuit: 10 Pull-ups, 30 Merkins, 30 LBCs and 2 laps at your own pace around Lock Ness x 6 (or as many as you can get before 0615).
We finished up the last 5 minutes doing some dips, durkins, and in and outs (Wingman).
COT
Moleskin:
No one liked to hear about the circuit we ran this morning. I thought it was a perfect combination of running and excersizes to prepare for the spring mud run. The only thing missing was bear crawls. NEXT TIME!
Always a pleasure leading the men in the gloom.
Announcements:
Joe Davis Run – Sign up now.
Battle Frog Discounts are available. 5K and 15K mud run options.
Get to Sugar Creek Brewery at 5:30 for happy hour. Bring can goods to the party.
Team Chepel Run for Brain Cancer research. Sign up early.
Great work this morning men!
GIANT JENGA – Tryon Hits Grand Slam at AG Middle School
Nine men of purpose and over 30 young boys gathered for a game of GIANT Jenga (considering sumbission to Guinness book of world record for largest Jenga game ever)
The Thang:
Circle up (figuratively) with the boys. First item of business was for Backup to show the kids the Billingsville shovel flag and let them know he would make a shovel flag for them with a design they created. Barrcuda explained why F3 has shovel flags. On the fly, we selected one of the boys who stepped up to lead the design effort #futureleader.
Main event – Tryon and his 2.0 Paige arrived early to set up the Giant Jenga sets and we divided the boys into four teams.
- First activity was to knock down the tower and work together to re-assemble with a member of the PAX providing guidance. All the teams did a great job of working together to re-assemble.
- Next was the main event – play the game to create the tallest tower by removing pieces from tower and stacking on top. Each team member rotated and all four teams did a great job of staying focused on the task at hand with assistance from a member of the pax (Cadilac – Team 1, Senior Chips – Team 2, Barracuda – Team 3, and David Price – Team 4). Team 3 was the winner.
T-claps to Barnabus for being the event photographer.
Not only did Tryon lead this effort, he (or more likely his 2.0) created the awesome video. Cannot give him enough props for the idea and the follow thru on this activity. He set the bar really high for the rest of us (#ISIS). Rev Florida has next week and everyone knows he has the creative talents to make a run at the bar Tryon set.
Announcement – Please consider making donation to F3 Foundation (go to Foundation page at F3nation.com for pay-pal link) to support holiday parties at Billingsville and AG Middle School.
Turned to Stone
10 PAX fought the urge to crawl back into their fartsacks and posted at Peak 51 for their daily DownPAINment.
The Thang:
Mosey to the lower parking lot for the COP but first a #HairBandMile
COP
- 5 Burpees OYO
- SSH x 25
- 4 Burpees OYO
- Merkins x 10
- 3 Burpees OYO
- Imperial Walkers x 15
- 2 Burpees OYO
- Squats x 20
- 1 Burpee OYO
Mosey to the Greenway, making our way to what Drop Thrill called a Celtic ruin for some circuit work.
Round 1
- Step Ups x 20
- Dips x 15
- Merkins x 10
Round 2
- Step Ups x 20
- Dips x 15
- Decline Merkins x 10
Round 3
- Step Ups x 20
- Dips x 15
- Incline Merkins x 10
Round 4
- Step Ups x 20
- Dips x 15
- Diamond Merkins x 10
Track Work
Mosey back to through the Greenway back to the track, take a lap and then perform the following exercises:
- Pull ups x 5
- Merkins x 10
- Squats x 15
- Repeato for 3 rounds
Head over to the school for some Peoples Chair mixed in with some air presses
Mary:
- Dollys x 20
- Rosalita x 15
- Heels to Heaven x 15
- Flutter x 10
- Protractor
Moleskin:
- Great effort by the PAX today, the temperature is cooling , but great weather for the December gloom.
- Joker mad some reference to YHC borrowing my M’s watch for the workout, he of the Wooly Vest.
- Drop Thrill noted via Twitter that it felt he was a at Celtic ruin during the circuit work and enjoyed the tranquility of the water feature.
- Sensei set PR at the pre-workout run with an 8 min/mile pace, we’ll need to change the route to a 10k loop if he keeps it up. Join us next week at 4:45 if you’re interested and training for the Joe Davis run.
- Freedom, what else can I say, you’re crushing it.
- Thanks to Hops for taking us out.
- It is an honor to lead, please sound off with any mumble chatter.
Announcements:
- Area 51 Christmas Party Saturday 12/6 at the Sugar Creek Brewery, bring canned goods if you’re attending
- Joe Davis 5K / 10K – 5 entries to the Thunder Road 2015 event are going to be awarded in some fashion to top PAX (check here). Check the preblast for registration details.
- Survey for a potential new workout east for Providence, see the Pre-Blast here
- Thoughts and prayers for Drop Thrills mother