The ThangaLang
Mosey with some butt kicks, high knees, and karaoke mixed in
Circle up
50 cadence SSH
25 mountain climbers
5 rounds of 10 second 6 inch hold followed by 10 quick merkins
Mosey back to the parking lot
Get in groups of 3. Grab a plate and a sand bag.
P1- Hairburners across the parking lot towards the hill. Run up the hill and back down. Hairburners back to your group
P2- Sandbag Work- Overhead press
P3- Run around the parking lot.
Flap Jack until everyone does each exercise
P1- Hairburners across the parking lot towards the hill. Run up the hill and back down. Hairburners back to your group
P2- Sandbag Work- up right rows
P3- Run around the parking lot.
Flap Jack until everyone does each exercise
P1- Hairburners across the parking lot towards the hill. Run up the hill and back down. Hairburners back to your group
P2- Sandbag Work- Overhead press
P3- Run around the parking lot.
Flap Jack until everyone does each exercise
P1- Hairburners across the parking lot towards the hill. Run up the hill and back down. Hairburners back to your group
P2- Sandbag Work- Walking Merkins
P3- Run around the parking lot.
Flap Jack until everyone does each exercise
P1- Run with the sand bag across the parking lot towards the hill. Run up the hill and back down. Run back to you group
P2- Carolina Dry Docks
P3- Run around the parking lot.
Flap Jack until everyone does each exercise
P1- Run with the sand bag across the parking lot towards the hill. Run up the hill and back down. Run back to you group
P2- Knee Tucks- Counting out loud
P3- Hold 6 inched until P2 gets to 10 knee tucks then do 10 merkins
Flap Jack until everyone does each exercise
P1- Hairburners across the parking lot towards the hill. Run up the hill and back down. Hairburners back to your group
P2- Sandbag Work- Curls
P3- Run around the parking lot.
Flap Jack until everyone does each exercise
The hairy funny looking Moleskin
Good group out there today. Pretty quiet once the hairburners started. Not a lot to say except that it hurt. At least it did me. Thanks for letting me lead
Announcements
Strawberry to take over for Spacker as RY site q
Sign up for the Joe Davis run. Best race shirt in town
Christmas Party this Saturday. Bring canned goods. Plenty of spotted dick at Harris Teeter according to Spackler
9 men showed up in the pleasantly warm(ish) gloom to beat back death one more time.
The Thang:
Run lap around school
Side Straddle Hops x 30
Imperial Walkers x 30
Jack Webb (1 Merkin x 4 arm raises) up to 10 Merkins (40 arm raises) and back down to 1.
(Total of 100 Merkins/400 arm raises. Proper form on merkins, all the way down and back up)
Flutter Kicks x 100 (Single-Count, on your own)
Elbow Plank
Dolly x 100 (Single-Count, on your own)
Elbow Plank
LBC’s x 100 (Single-Count, on your own. Ankles uncrossed, feet above your knees, get your shoulder-blades off the ground each rep.)
Plank
Mosey to track:
Bear Crawl x 1 lap
Lunge Walk x 1 lap
Burpees while you wait for others to finish.
Mosey to parking lot:
Rosalita x 100 (Single-Count, on your own)
COT
Nice work, everyone. The plan (there is no plan) originally entailed a lap around the track of burpee broad-jumps, but that got audibled due to time. You’re welcome. YHC thought we’d do something other than a burpee slug-fest for a change, although if you happened to also post at Death Valley yesterday, your arms and chest are now probably wrecked.
Announcments:
This Saturday there will be a special workout at The Rock (Calvary Church), led by all 3 site Q’s. All are welcome.
If you are not attending the F3 South Charlotte Christmas Party, please bring your canned goods donations to your normal Saturday morning workout. However, rumor has it there will be raffle tickets and/or other incentives to bring your donations to the Christmas party.
-DK
The weather was much improved this morning vs. last week’s deluge at The Charge. It was still a little wet, but with temperatures in the mid/high 40’s nobody was complaining. The VSF was planted (when are we getting a real one?), and DDs got right to it!
Mosey round the lower school parking lot with high knees, heels to butts, side steps, backward job, Karaoke, zig-zag shuffle.
Mosey to upper campus along the way single leg lunges forwards, and backwards.
Mosey to bball court for COP
Mosey to the half wall a few yards away
Mosey back thru Lower school to Bear Crawl Ally!
Mosey to Stadium
200 yd sprint with single exercise called by each PAX member (pax calling exercise sprints while rest of pax performs exercise). Here is what was called to the best of my recollection (sound off in comments if you remember any of the rest):
Finish it off
Moleskins:
Announcements
DevilsTurn will be launching at 0515 on Thursday from the traditional 4 Mile Creek Greenway parking area on Bevington & Rea Rd. We will be headed to the South Charlotte Middle School track and back.
20-40min Threshold run – Threshold pace is defined as “Comfortably Hard”. Find yours here at the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator at http://runsmartproject.com/calculator/instructions/).
Suggestion – warm-up 2+ miles to South Charlotte Middle School track. Do some strides if needed. Begin Threshold Pace run and hold it for 20 minutes or hold it longer to get back to COT at 0610.
Alternative – do 3 to 4×1 mile at Threshold pace with 1 min rest in between.
The Overall Objective – We are taking on a 6 week 5K/10K training schedule that targets the Joe Davis Run. The only difference between our 5K and 10K training will be the number of sets / repeats recommended. All training is done at your personal pace that should be based on any recent race entered into the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator at http://runsmartproject.com/calculator/instructions/).
You will find the complete Training Plans at the link http://goo.gl/0rSSfQ and YHC can explain them more tomorrow morning during 2nd F warmup/cooldown/COT. On the tab “5K (Daniels reduced)” there is a plan that you can use if you are a Beginner to Intermediate runner and just targeting the 5K. If you are an Intermediate to Advanced runner targeting the 10K or 5K, follow the schedule on tab “5K to 15K (Daniels)” that will take you through Joe Davis run and on to the Spring Mud Run. Save the spreadsheet, download it, whatever, use it as your own.
7 PAX got up and over the Hump today at #F3Dromedary. We launched at 0530 from Marvin Ridge HS.
The THANG:
Moleskin:
Announcements:
21 showed up, along with one fast, white sedan and one security guard…
The Thang
Mosey through large parking lot to a nice spot near entrance 1
COP:
-SSH: IC x 25
-Imperial Walkers: IC x 20
-Mountain Climbers: IC x 25
Partner up with similar speed and size and do the following:
Start at entrance 1 and run to first speed bump
10 Burpees each
Partner Carry to 2nd speed bump
10 burpees each
Partner carry to 3rd speed bump
10 burpees each
Run backwards to 4th speed bump
10 burpees each
Run to bottom of entrance 4
10 burpees each
Run back to Entrance 1 doing same sequence, but with 15 partner derkins at each speed bump and bottom of entrance 1
(enter white sedan flying through parking lot yelling at pax…)
Various plankidge and mary (Flutter IC x 25, Rosalita head fake to Russian Twist IC x 25)
Repeat same partner run as above but with 20 squats at each speed bump and bottom of entrance 4. Return with 25 LBCs at each speed bump and bottom of entrance 1.
That was the plan, however, halfway to entrance 4, a security guard shows up and scolds us for running on the road of the parking lot. In the dark. In the fog. After much confusion (He’s wearing a suit?!? It’s a nice one with a security guard patch. This guy is for real. Did he just roll out of bed and speed down here? Does Calvary have a 24 hour security guard? He’s very animated. He has lights on top of his truck, why aren’t they on? He should have those on because it’s dark and foggy out.) in my mind and realizing he’s serious, I say “Ok” (because all of these questions are still rolling through my head) and we mosey out of the road (which is really the parking lot?!?) and into the inner parking lot.
Scope out two light posts (make sure there are no white sedans) and we continue with original plan:
Run to first light post, 20 squats
Run to second light post, 20 squats
Turn around and partner carry to first light post, 20 squats
AYG back to start, 20 squats.
YHC gets his bearings of the new location (10 yards from the previous location…) and resets.
No more partners, let’s run suicides:
Run to first light post (50 yards), 25 LBCs
Run back to start, 10 Hand Release Merkins
Run to second light post (100 yards), 25 LBCs
Run back to start, 10 Hand Release Merkins
Run to end (125 yards), 25 LBCs
Run back to start, 10 Hand Release Merkins
Many Minutes of Mary
Rosalita (no head fake): IC x 25
Freddy Mercury: IC x 25
Heels to Heaven: IC x 35
Merkins: IC x 20
Flutter: IC x 25
Wide Arm Merkins: IC x 10
Enough time for one more set of suicides:
Run to first light post, 10 sumo jump squats
Run back to start, 10 burpees (#stupid)
Run to second light post, 10 sumo jump squats
Out of time, nix back to start, and return to launch point
Moleskin:
Ok, what happened with the white sedan? He was flying/racing through the parking lot, was held up by the pax running in the parking lot. Decided he should yell at Big Top for running in the parking lot when it was dark and foggy (a little fog, not a lot) and then raced across the parking lot (obeying no lane markers in the process; #EyeWitness, #WhoIsTheRealCriminalHere, #IRestMyCase) to tell the security guard of our shenanigans. I’m not sure why he was so upset. Maybe because we were working out and gettin’ swole and he wasn’t? Maybe because he had to be up so early? To the guy in the white sedan, we love you. Please post next week. Your name will be Angry White Sedan. Also, Simba is leading an Anger Management class at Uptown Church, we have referred you to him.
In all seriousness, the security guard was just doing his job. He received a complaint and wanted to make sure no one gets hurt #safetyfirst. T-claps to the guard. I should have told him that I did the disclaimer and he had nothing to worry about. My bad.
I have led twice at Anvil. The first time, we crossed Colony and it was dicey; like a herd of deer crossing a busy street. The second time, we get kicked off a portion of the parking lot. #MaybeItsMe #NahCantBe.
Kirk and Lobster Roll were flying on the suicide sprints. Mermaid was just behind them.
The workout was inspired by yesterdays Young Guns. The original plan was for 6 sets: burpees, derkins, squats, LBCs, HR merkins, and something I can’t remember. This would have put the milage at close to 3.
Not sure how much ground we covered, maybe 2ish, but we did 60 burpees, 75 partner derkins, 120 squats, 20 sumo jump squats, 30 HR merkins, 40 merkins, 20 wide arm merkins, and lots of mary.
Bushwood
Ten of F3’s finest ignored the temptation of the fartsack and met at Regal Cinemas for another round of the Chelms brick series (way past trilogy).
The Thang:
COP for warm up with SSH X30, Diamonds X20, Stagger right X10, Stagger left X10, mountain climbers X20, and slow squats X15.
Partner up with two coupons per team – jump rope and large paver
Ciruit work
Seventeens (stolen from Lee) – Run loop around parking lot that approximates 400M with stops at each corner for merkins and jump squats. Corner 1 – 16 merkins and 1 jumpt squat, etc for sixteen stops (4 laps) ending with 1 merkin and 16 jump squats. Plank waiting on the six.
Circuit work round 2
COP for 3 minutes of mary with dolly, flutter, rosalita, and boat/canoe.
Naked moleskin:
Appreciate the opportunity to Q at a new location. I really like smaller groups and the PAX today was great. Strawberry helped keep my “team” out front on the circuit work and Teddy was pushing me on the 17’s. Rip Curl (Respect) continues to push it hard every time he’s in a PAX with me. Madame Tussaud shold learn to respect his elder and keep his comments about my form to himself.
Decided to go with larger paver and team concenpt to break up the time with the paver. Next time there will be 2 smaller pavers per man for comparison (I think 2 per man is harder because you carry the entire workout versus switching off). Unlike most sequals, I think this one was pretty good.
Announcements:
Start thinking about spring mud run team and training plan. It’s time a team from Area 51 competes for the busted paw.
Joe Davis memorial run on January 10. See F3 home page for link to sign up.
Race to raise funds for brain cancer on March 21 in Marshal Park downtown. Please consider joining Team Chepul Hill in support of my younger brother who is battling Stage IV brain cancer. Link under “Races and events” under “Forum” and a pre-blast coming in January.
As always, it was an honor to lead such a great group. I am blessed.
14 PAX made the questionable decision to head into the woods of Death Valley. The path was unclear and the gloom was thick, but the results were worth it. Well – at least we did some work and made it back with 100% of the PAX and on time.
The Thang:
Turn on lamps and head over to rocks by the steps. Grab a 1-handed rock and head off to the park through the woods.
At the Park COP:
LBC’s x 25 IC
Dolly x 20 IC
IW x 20 IC
Good Morning with Rock x 15 IC
Partner Up for the Alabama Slamma (Partner is for encouragement) Each man does 20 Merkins, 20 Squats, then 19 of both, 18 and so on down to 1.
Plank-o-rama
Head to the Playground:
P1 does pull-ups to failure while P2 does rock curls with rock in each hand. Flapjack and repeat to 300 curls combined (OK – 200 with audible)
Repeat but P1 does hanging knee raises while P2 does rock fly’s on your back to 150 combined flys
Head back to SCMS and drop rocks
Mary: Flutter x 25 IC with some Protractor.
Moleskine:
Where to start….
-Alf
31 of F3’s finest met at Carmel Road Neighborhood Park for a post-Thanksgiving beatdown. It went something like this:
The Thang:
Disclaimer – YHC forgot (oops). Thankfully, it was a veteran crew, so none was needed
Jog to Carmel Middle School, stopping at each speed bump for:
Speed bump #1: 10x burpees OYO
Speed bump #2: 10x double burpees OYO
Speed bump #3: 10x triple burpees OYO
Stop at bus parking lot for COP:
SSH, Mountain climbers, IW, Peter parkers, squats
Jog to track at football field for the Dirty MacDeuce (12 reps of 12 exercises, broken into 4 blocks of 3 exercises with a lap around the track in between each block)
Block 1: Wide arm merkins; Dolly; Squats, all exercises OYO
1 lap around track
Block 2: CDD; LBC; Rock Hoppers, all exercises IC
1 lap around track
Block 3: Diamond merkins; Freddie Mercury; Parker peters, all exercises IC
1 lap around track
Block 4: Merkins; Rosalita; Burpees, all exercises IC except burpees
1 lap around track
Partner up at the 50 yard line, size matters. P1 carries P2 to the sideline and back. Flapjack at mid-field and P2 carries P1 to the opposite sideline and back.
Mosey to front of the school for:
People’s chair (1 min.) with air presses x 25 IC
BTTW People’s chair (1 min.) with air presses x 15 IC
Mosey back to the parking lot, stopping at speed bump #2 for 10x jump squats and 10x walking lunges per leg OYO
At the lot:
Plankorama – RAH, RLH, RLD and drop hip x5, LAH, LLH, LLD and drop hip x5, 6” for an Agony-led 10 count
LBC
Heels to heaven
LSF
COT – Thanks to Gummy for the take-out
Naked Moleskine:
DMZ always attracts an eclectic crew from the borderlands between Metro and Area 51 and this morning was no different. Thanks to the PAX for coming out on the Monday after a long holiday weekend. This was definitely the largest group YHC has ever had the honor of leading.
There was a fair amount of mumblechatter out in the gloom this morning, but the PAX were very supportive of YHC’s frequent weinke consultations during the Dirty MacDeuce. Thanks to Hairball for straightening out my confusion over Peter Parkers vs. Parker Peters. #Don’tDoThoseTooOften Judging by all of the Larry Birds out there this morning, I’m not sure anyone other than the Q was smoked, but thanks for keeping me company anyway.
Announcements:
1) Joe Davis Run (1/10/15) – Sign up now to benefit a great cause in memory of Rock Thrill’s brother. F3 Nation is going for a big turnout, so wear your F3 gear. There may also be some sort of competition between regions, but I’m too slow to participate so I’m staying out of it. Details: http://goo.gl/Y9R6rR
2) F3 Holiday Parties are coming up – Metro on 12/5 and Area 51 on 12/6. Details: http://goo.gl/tJMklI
3) F3 Clothes Drive – Following up on the success of Sole Redemption last month, F3 is collecting clothes for Charlotte Rescue Mission. Details: http://goo.gl/mS1qRq
4) 2 year anniversary of the Governator on Wednesday, 12/3
5) 1 year anniversary of Casbah on Friday, 12/5
8 PAX launched into the Gloom on Tuesday morning at 0515 from the Ballantyne AO for the weekly dose of speed known as Swift.
The THANG:
Moleskin:
Announcements: