When the temperature goes down, the reps go up.
4 hearty and weather-proof men made the long steep climb out of the fartsack this morning, and were rewarded with a downpainment worthy of their Commitment.
The Thang
SSH x 25
Squat x 25
Merkin x 10
Mosey around to the Rock Quarry, find a friend (civilian counts)
Rock Squat x 20
Tricep Extension x 20
Bicep Curl x 20
Overhead Press x 20
Same cycle, count 15
Same cycle, count 10
Count 5, then back up by 5’s to 20.
Mosey around back of school, grab some wall
People’s Chair for 90 seconds, with alternate Left and Right leg up thrown in.
Cross bridge to Concession Stand
Today’s Special is 20 Box Jumps, 20 Derkins.
Buy one round, get second round free – (also known as Rinse & Repeat)
Run back across bridge, 60 seconds of Merkins. All you can do.
Cross bridge, 60 seconds of Burpees.
Cross bridge, 60 seconds of squats.
Cross bridge, 60 seconds of LBCs.
Cross bridge, head to football field.
Tunnel of Love- Line up shoulder to shoulder; Each man planks with high hips, one man crawls thru and resumes position at other end. Each man takes turns until Pax make it across field.
On track, run to far end for Heels to Heaven x 15.
Run back to start, Rosalita x 15.
Back outside stadium to side field hill for 11’s.
1 Squat at bottom, 10 Merkins at top.
Two Squats at bottom, Nine Merkins at top. Continue to 10 Squats, 1 Merkin.
Run across bridge (something different) to back steps of school.
Bunny Hop up steps, run around to back wall.
People’s Chair for 60 seconds.
Mosey back to bus lot for Mary
LBCs x 33
Bicycle x 25
Flutter x 25
Dolly x 25
Plankarama
Great to have Hot Pants and Intimidator out on this frosty morning. A reminder to all that we post rain or shine, in the dark, in the cold, in the gloom.
If the good Lord gives us a day, we will embrace it with a morning workout.
Rockorama got a little spun up, while YHC tried to teach a Philosophy major how to count.
He may need to retake the course –
11’s seemed to run on as site Q’s where running their mouths as much as running the hill.
Tunnel of Love was planned for a larger crowd, but the good news was we didn’t have to crawl as far.
Tell your friends about F3 Commitment, and help your new Area of Operation grow!
Snowflake
Back Blast – Joust – Fun Friday
17 faithful men showed up for a Fun Friday – many with shoes in hand!
COP-
5 burpees, 15 SSH, 5 burpees, 15 IW, 5 burpees, 15 mountain climbers, 5 burpees
The thang…
mosey down to track and began the tour of the campus…
Began with 10 LBCs, ran on track to bottom of grandma mtn, 10 heals to heaven, ran up grandma mtn to playground, 10 hanging knee ups, ran to top of stadium bleachers and did 10 dips, ran down stadium steps and did 10 step ups, ran around track back to where we started.
Split up into 2 groups – Mustangs and Clydesdales – rinse and repeat tour of campus two more times. Staying as a group but pushing each other hard.
Mosey back to football field where we Split into 4 groups and did three sets of an ab exercises while one guy from each group ran 50 yards and then we rotated. Ab work… Mason twists, Peter Parker, Parker Peter, plank jack, rock hoppers, heals to heaven
Mosey to other end of football stadium where we had a little fun Friday. Split into two groups. Each kick 30yrd field goals at same time. Winner did 5 Merkins, loser did 5 burppees- all kicked, many failed…
Ran 100 yrs and up Grandma mtn. 10 hanging knee ups, 20 LBCs, 20, plank jacks, ran back down and mosey back to parking lot
Great work by everyone! Bush nailed his field goals – made you think he should replace Graham Gano. Loved the tour of the stadium – iron sharpens iron and you guys were killing it! Thanks to everyone who brought shoes. My unofficial talley from Joust is 101 total. Unreal! Thanks guys Charlotte Rescue Mission is the winner and Tiger Rag was the ummm… Loser!
What is your Commitment?
com·mit·ment /kəˈmitmənt/
noun
the state or quality of being dedicated to a cause, activity, etc.
The truly dedicated will show their commitment tomorrow at 0630 at Weddington HS.
Post with Purpose.
Over the river and thru the woods
9 SOBs gathered for another tour of the Ballantyne AO with The Brave.
SF was planted – Thanks Madame for shiny new The Brave SF.
No FNGs (Dear Abby was a site FNG) so off we went.
Quick mosey up by CVS and by two of the Stonehenge Christmas trees waiting to be decorated.
Continue mosey up Ballantnyne Commons Parkway to the Premier deck – throw in a little back and forth hill runs to warm up the legs.
Group up at bottom level of the deck. AYG up the first ramp, then 10 burpees OYO, mosey to bottom of next ramp, AYG up next ramp, then 9 burpees OYO. Mosey to bottom of next ramp, AYG up next ramp, then 8 burpees OYO. Mosey to bottom of last ramp, AYG up last ramp, then 8 burpees OYO.
Head back down stairs – Continue running down Ballantyne Corp place past SPX Building, cross bridge and turn right. Stop and do merkins in cadence waiting on six.
Continue behind building and run back and forth around trees to back pond. Around pond back to parking lot.
Group back up – 10 spiderman merkins in cadence.
Run back around lake and turn ride to cross bridge – bearcrawl across bridge.
Mosey uphill for another quick circuit. Lap around lake, and wall climb x 3
Mosey by next building and line up – Bear crawl 5 parking spaces, 10 CDD, Lunge walk 5 spaces, 10 jump squats
Rinse repeat to other end of parking lot.
Mosey over to big wall – climb 10 times, alternating which foot you top the wall with.
Mosey over around next big lake back up to parking lot and quick mosey to the next lake.
Line up at bottom of hill – broad jump up the hill, the back down, 10 diamond merkins and lap around the lake.
Quick mosey to exercise trail, with a merkin stop along the way to wait on the six.
Head to exercise trail for low arm walk x 2
Quick Mosey back to launch.
Total distance = 5.03 miles covered with lots of other fun stuff thrown in – solid work by all today.
NMM
Not much mumblechatter today, everyone was getting after it. The AYG ramp runs with burpees is a most unsavory way to start a workout.
It’s an honor to lead such a great group of men. Thank you for the privilege.
Announcements:
Yesterday was the last day for signing up for Area 51 Christmas party but you can still get in – please follow up with Prohibition -the party Q.
Sign up for the Joe Davis Run and join the Area 51 team
Last Day for shoes – if you have them please contact Joker
F3 Owned this year’s Thunder Road.
That’s it.
Champagne out.
Triple Stack and a Nickel
VSF planted. 6 for KB prior to the main event. Weather conditions probably the best of the week. PAX were ready to hit it hard at Centurion. Disclaimer given. Circled up where we stood.
Thang
COP
SSH x 10 IC
Mountain Climber x 10 IC
Merkin x 10 IC
Short mosey to the north end of the parking lot. Find a partner.
Partner Stack
Partner 1 does a lap around the football field. Partner 2 does called exercise. Swap. Keep a cumulative count to hit the target number per 2-man team. Target=100 burpees. Several pax did additional burpees to wait for six. SSH x 15 IC.
Mosey through campus up to shopping center at 51 and Carmel. Plank-o-rama. Find your partner.
Partner Stack
Partner 1 does a lap at shopping center. Run up stairs and across the 2nd level. Down stairs and back to launch. Partner 2 does called exercise. Swap until target hit. Target=200 merkins.
Plank-o-rama
Mosey back toward CCHS and cross 51 at crosswalk. SSH x 15 IC. Continue mosey to Palatine Hill. LBC x 20 IC. Heels to Heaven x 20 IC.
Partner Stack
Partner 1 runs to top of Palatine and back down. Partner 2 does called exercise. Swap until target hit. Target=60 Low Slow Squats.
Triple Nickel
Run to top of hill. 5 Jump Squat. Run to bottom. 5 Jump Squat. 5 repetitions.
Mosey back to CCHS campus launch lot. Line up. AYG 100-yard sprint. Squats OYO upon arrival. AYG 100-yard sprint. COT
Moleskin
Site-Q Chelms and YHC dressed in identical attire. Good group for pre-KB today. Great to have Titan join us. Strong work today. Always a pleasure brother. Glad to see Snowflake, Dory, and Smash back in action at Centurion. A few of the KB guys mentioned that it was a lot of shoulder work when 200 merkins were called after the burpees. Checkpoint, Brushback, Chelms were Larry Bird on the Triple Nickel. Brushback demonstrated some serious fast twitch on the sprints. He was flying. Bout time displaying physical prowess repeatedly at Centurion. Glad to have you with us. Margo back in action and crushing it after a short break. Checkpoint gave T-claps to Brushback after sprints and mentioned he did not have much fast twitch left. Titan quickly asked about his 1/2 marathon time for Thunder Road. Impressive. T-claps to Rip Curl, Steinbrenner, and Cadillac who pushed hard for 45. Abacus, Hannibal, and Boutique tore it up out there as usual. We covered a lot of ground. Great job today and a pleasure to lead a fine group of men in the gloom. Snowflake took us out in BOM. Thank you brother.
Announcements
Sign up for the Joe Davis Memorial Run. 1/10/2015. Check website for a link.
Team Chepul Hill. Join the Chepul brothers and several F3 brothers, family, and friends for a race 03/21/2015 at Marshall Park in uptown. Money collected for brain cancer research. See link below in the comments from Chelms.
Tutoring at Billingsville and AG Middle School. More men needed. Chelms is Q.
Checkpoint has Q at Muthaship on Monday and invited all to attend.
Burpees and Ruck-Runs
3 men gathered in the cold gloom for a slow-grind beatdown. Nice and simple.
The Thang:
Run to field for warmup without rucks on:
SSH x 25
Imperial Walkers x 25
30 Merkins on your own
Rucks on and move to track:
Do 10 burpees and run a lap x 8 (2 miles of running and 80 burpees)
*If you did not bring a ruck to the workout and finished the running/burpees early, Bear Crawl the width of the field, Crab Crawl Back, and then low crawl to mid-field.
Circle up for Mary without rucks:
4-count Flutters x 25
4-count LBC’s x 25
Jack Webb (1 pushup/4 arm-raises) up to 6 pushups/24 arm raises
COT
Moleskin:
Pretty straightforward this morning, who doesn’t love running and doing burpees under weight? Amiright? People? Anyone? Nevertheless, a good beatdown was had by all. Brownie was a bit confused when he got out of his car and saw YHC and Lex Luthor putting on rucksacks, but no worries. Lex Luthor’s ruck was a bit light for the Q’s taste, so good thing there was an extra 10lb weight kicking around to add to the mix. Good work, gents.
-DK
Don’t You, Forget About Me…. !!
6 PAX exited the warmth of their slippers and pajamas to climb “Peak 51”. Actually, it was a bit of a heat wave this morning, but nonetheless, we gathered and proceeded to embark on “SLIM FAST’S BREAKFAST CLUB AND CENTURY EXTRAVAGANZA!!!”… wait for it…. wait for it…. wait… for…. it…. ok, nothing… that’s it!
The Thang:
5 PAX were ready to go at 0530 and headed to parking lot for COP. 1 additional soul came in on 2-wheels and joined us just in time!!
COP:
5 Burpees OYO
SSH x 20
IW x 20
4 Burpees OYO
Squats x 20
3 Burpees OYO
CDD’s x 10
MC x 15
2 Burpees OYO
Peter Parker x 15
1 Burpee OYO
Mosey to front of school and grab your favorite bench.
2 x (10 Dips, 10 Decline Merkins, 20 Step-ups… 10 each leg)
2 x (15 Dips, 15 Decline Merkins, 20 Step-ups… 10 each leg)
Total: 50 Dips, 50 Decline Merkins, 80 Step-ups + some misc. plank-o-rama
Return to parking lot for some 7’s on the driveway.
Round 1 – Squats at top, CDD’s at bottom
Round 2 – Merkins at top, LBC’s at bottom
Keep doing LBC’s until everyone finishes.
Mosey to school and grab some wall.
5 x People’s Chair, with 40 Air Presses (200 total)
In between People’s chairs, we did:
20 Step Ups
25 Dips (x 2)
15 Merkins (x2)
Then… so close to 100… so 20 Merkins on your own!
Voila! 100 Step-ups, 100 Dips, 100 Merkins… and 200 air presses!! Who knew it could be soooo easy???
Moleskin
As always, it is an honor to lead the great men of Peak 51! Smaller crowd today than normal, but great Fellowship and Fitness were both shared!
Insomniac came in on 2 wheels… and said he overslept… to which Drop Thrill replied “Aren’t Insomniacs always up first?” Touche! However, Insomniac only missed the disclaimer and a few burpees!
Good to have Whitesnake back from cruising the Carribbean. Drop Thrill, Geraldo and Tawney were all strong today!
Announcements:
1. Last day to sign up for Xmas party on 12/6 is TODAY.
2. Sign-up for Joe Davis run.
3. Turkey Day convergence next Thursday at 6:30 AM at Olde Providence… I hear tell of a touch football game that is in order… and that’s in addition to the Cowboys… 🙂
Door #1 it is…
3 pax chose the black pill (with a handy handle), eager to get their swole on. YHC had tweeted that two Weinkes were ready, depending on the pax that posted. With grizzled veterans on hand, here’s what we found behind Door (Weinke) #1:
The Thang
COP:
- Minimally expressed disclosure given, befitting the experienced pax
- SSH – 15 IC
- IW – 15 IC
- Slow, Low Squats – 15 IC
- Merkins – 15 IC
- Good Mornings – forgot them
- Turkish Getups – 2 per side with a heavy bell – should have forgot them #crowdpleaser
Circuit 1:
- 5 high pulls
- 5 cleans
- 5 squat thrusters (deep squat exploding into a full overhead press)
- Switch sides
- Rinse and repeat for 15 minutes
Mary:
- Russian Twist – 10 IC, touching the ground with bell on each side
- Flutter with Press – 15 IC
- Situps – 10 IC, touching ground behind head and beside feet
- Dolly with Press – 15 IC
- Louganis – who needs it? #audible
Circuit 2:
- 5 pullups
- 10 merkins
- 15 teabag squats with heavy bell
- Rinse & repeat for 10 minutes
Bonus work (OYO):
- 2-hand swings
- Good mornings
- Snatches
- Unsanctioned 2-hand curls
Done
COT
Announcements:
- Shoe Drive – get ’em in, if it’s not already too late (YHC, I’m talking to you…)
- Area 51 Christmas Party – today is the last day to HC
- Joe Davis run – Jan 10 – 5k, 10k, & 15k options – supporting addiction treatment
- Watch for preorder opportunity for gear-workout shirt option – sleeveless, of course – just in time for winter. Coming very soon!
Fully-clothed Moleskin:
Great workout today – warmer than yesterday, no running, and a small group which enabled easy conversation and experimentation with various KB’s.
Didn’t realize until writing up the backblast that the Good Mornings were skipped in the COP/warmup, but no matter. We were warm anyway and worked in the GM’s in the end.
Coulda, shoulda done more TGU’s, but YHC was too eager to get on with the program. The pax didn’t seem to mind. No one really likes TGU’s.
Thrusters will seriously wind you – which is why we did them. Each of us took a turn on a heavier bell (24 kg) for one set during Circuit 1, before quickly returning to the relative safety of the bell from whence we came (45#).
Mary came early to allow us to catch our breath before Circuit 2. Key learning: Russian Twists are considerably harder when touching the ground on each side versus our usual variety (not touching the ground). Comments of sore abs were expressed early on during Mary. Contributing factor may have been the 28 kg that Probation was using for the pressing moves. #beastmode
On the playground, we were all reminded that pull-ups never get easier. Which is why YHC likes to work them as often as we can. Every AO doesn’t have the facilities to do pull-ups, leaving us with predominantly pushing exercises, so count on them whenever YHC Q’s a workout that supports them.
Thanks for the opportunity to lead today, guys. Always an honor.
Aye.
Freezing at The Maul
Yeah it was cold but 15 men decided to leave the comfort and warmth of their bed to stroll around Stonecrest.
The Thang:
Mosey over to Jersey Mike parking lot
15 x merkins
20 x SSH
10 x wide arm merkins
10 x IW
Mosey behind Shopping Center and alternated with bear crawls and run between speed bumps with 10 merkins in between
Mosey over to hill beside target for hill work. run up the hill and back down with 5 burpees at the bottom, back up/down hill with 4 burpees at the buttom…….repeat until one burpee at bottom
Mosey over to the fountains. Partner up…partner 1 runs around building while partner 2 does incline merkins (flap jack), round 2 squats, round 3 LBC’s
mosey over to Firebirds…partner up…partner 1 runs loop while partner 2 does merkins…flap jack until combined merkins reach 100
mosey over to hill behind Firebirds…plan was to run up/down with merkins on the bottom (5
,4,3,2,1) however i was winded and decided to call an audible after 3…..
mosey to the entrance of Stonecrest like we were going for a quick trip to Muderhorn, turned around back to the parking lot for marry.
25 x Russin Twist
10 x merkins
25 x heels to heaven
8 x merkins
30 x puppy loves (bicycles)
6 x merkins
30 x Rosailitas
10 x merkins
Great work by all today. Philmont was by far the best dressed today. He woke up and dressed for a rabbit hunt today, but decided to come workout instead. Always a pleasure leading.
Moleskin:
Thank you Mic Check and Mighty Mite in getting the Maul started and leading for the past couple of years, due to new work schedules they are handing over the reins to Madame Tussaud and Fraiser. They are looking for those who have not Q’d to step up and lead a workout.
Chippy
Leonid Meteor Shower Party at The Charge
Posted on behalf of Booty…
14 men emerged from the comforts of their internal combustion engine vehicles into a frosty 23 degree darkness with the hopes of a solid beatdown to, frankly, prevent freezing. As it were, the frozen remnants of a comet creating the Leonid meteor shower were streaking overhead and plummeting through the atmosphere with color and aplomb that even Bill Nye would envy. However, nary a gaze was upward as business was at hand. To wit, BA had issued a Shoes vs Burpee Challenge to the pax for the final week of #SoleRedemption, and while the pax collectively reviewed the pairs of shoes on the ground, it was calculated using a ridiculous math equation that 25 burpees were to be paid.
And without further ado, we proceded to The Thang:
Mosey to upper loop lot
- 5 burpees & 10 merkins OYO (these burpees did not count, btw)
Mosey to stadium steps
- Up/Down each set of stairs, mosey around back and to the center of the turf pitch.
COP
- SSH x 20
- Imperial Squat x 20
- Merkin x 15
- Mtn Climber x 15
- Carolina Drydock x 10
- Freddie Mercury x 20
Mosey to track and partner up for Backward Burpee Chase
- Partner 1 run backwards, Partner 2 does 3 burpees and gives chase
- Upon the catch, flapjack. Complete 1 lap and wait for the Six.
Pain Stations with Steps:
- Run the track, stopping every 100m for 10 merkins and 10 sumo jump squats.
- After 3 pain stations, exit track, run to stadium steps and complete loop from warmup, return to track and wait for the Six.
Repeato Backward Burpee Chase for 2 laps.
Repeato Pain Stations with Steps.
Mosey to infield.
- Circle up and all do SSH while intermittently doing 1 burpee in countarama fashion from the pax until we hit the 25 burpees owed. Ouch.
Mary until the end.
Moleskin:
- Backwards running is DD’s wheelhouse without question. With his line of work it makes sense! #soccer
- Sole Redemption delivery is this Saturday. Bridges reports final count will be somewhere between 35-40 pairs of shoes for The Charge. Solid work.
- Convergence workouts for Thanksgiving, check the website.
- Organized run in January created by an F3 brother, check out the pre-blast on F3Nation.com. http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
- Thanks to Stone Cold for solid prayer to take us out.