Continued Survey in the land of the one hump Camel

Continued Survey in the land of the one hump Camel

9 men with more balls than brains showed up for Dromedary’s weekly work.

The Thang:

20 SSH in cadence
15 Merkins in cadence

Mosey to bottom of the lot
Partner up
P1 low slow squats
P2 runs to top of peak in the lot and back
Flapjack
Rinse and Repeat
P1 Monkey Humpers
P2 Run
Flapjack
Rinse and Repeat
P1 Lunges
P2 Run
Flapjack
Rinse and Repeat

Mosey to the lot in front of stadium

Merkin ladder 1-10 9-1

Into the woods to find a rock
Rock Weight Lifting
2 handed shoulder press x 50
2 handed bent over row x 50
Tricep Extensions x 50
Bicep Curls x 50
Louganis x 15
Russian Twist 10 each side
Protractor No Rock
Recover

Back to the bottom of the lot by the school
Partner up
Total Team Merkins x 100
P1 Run to top of hill 10 Squats
P2 Merkins

Plankorama, followed by 20 more Merkins

Mosey to top of lot

6 MOM w/ rotating calls for ab work and cadence
Recover

Moleskin:
We continue to find new things to do on this massive AO. I was pleasantly surprised to see the Pax show up in relative numbers today. 9 for a new workout in 17 degrees is the start of something. Starting to build a nice base of regulars and it’s a very strong group. Hot Pants is crushing it out there, and I continue to be impressed with Stump Hugger’s endurance and work ethic! STRONG! I wanted to make sure this workout was lift intensive and I think we got there. Chest – Check, Shoulders – Check, Bis – Check, Tris – Check, Abs – Check, Back – Check, Legs Check. Running – Sparingly! Great work boys. Let’s keep this thing rolling and drag some boys out next week before they pig out with their families. It’s that time of year for FNG’s to find F3 and start fresh.

Sign up for Christmas party, give away shoes, and there is a Turkey Bowl Football game building. Watch Twitter.

Frozen Seafood

VSF planted firmly for the 10 strong PAX.  Real SF given the morning off due to frozen tundra.  Lobsta Roll cruised in with 90 seconds to spare, gave a quick disclaimer, and off we went to get warm.  Note: Mermaid is YHC for this post.  LR is DR today and does not have website post privileges.

Thang

Half mile mosey through the parking lots over to the Life Center.  Circle up.

COP

SSH x 25 IC

IW x 25 IC

Squat x 25 IC

Peter Parker x 20 IC

Parker Peter x 20 IC

Mosey around the front of the Sanctuary to middle of the field between 51/Rae/Entrance 3.

Starfish

Run to designated spots in Starfish pattern at corners of the field and do called exercise.  Run back to center and do 10 burpees OYO.  This starfish had 4 legs.

1. 50 merkin  2. 50 wide merkin  3. 25 diamond merkin  4. 25 HR merkin

Plank-o-rama after 10 burpees at center to wait for six.  Mosey through the field past entrance 3 down the hill to the bottom of North Face.

North Face Squat Set

Start at bottom.  25 jump squat.  Sprint to top.  25 jump squat.  Plank-o-rama.  Repeato

50 LBC OYO

Mosey through campus to rock pile and grab exercise rock.

Rock Set

Press x 15 IC/Tri Extension x 15 IC/Press x 15 IC/Curl x 15 IC

50 LBC OYO

Mosey back to launch lot.

Mary

Flutter x 25 IC/Dolly x 25 IC/Mason Twist x 25 IC

Moleskin

10 hearty PAX today for a Lobsta Roll painfest.  As usual, it was a smoker.  All PAX worked hard for the duration.  We covered most of the campus in the 16 degree morning.  Not much mumblechatter today.  Cold temps make O2 deprivation occur faster and with less exertion.  Starfish hurt with 150 merkin and 40 burpees.  Ending with 25 HR merkins certainly makes you aware of your shoulders and chest.  Quick switch of gears for a leg beating at North Face and then onto the shoulders and arms with the rocks.  Great balance for a total body workout today.  T-claps to Lobsta Roll for the leadership today and to Hannibal for taking us out in BOM.

Young Love is on IR.  Cane out with illness in his family as of late.  Nothing too serious, but enough to keep him away.  Hope you guys are back at it soon.

YHC will be at Anvil next week for some pre-Thanksgiving work courtesy of Champagne.  Initially thought travel plans included Tuesday evening departure.  Not so.

Announcements

A51 Christmas Party.  12/6 at Sugar Creek Brewery.  Hard Commit by Thursday 11/20 via PayPal link.  Email sent to all PAX with link.  HC by tomorrow.

Last week for shoe donations for Project Sole Redemption.  A51 collected over 300 pairs.  Last minute donations appreciated.  Good work men.

Joe Davis Memorial Run.  1/10/2014 in Fort Mill.  Sign up and run it.  Support Rock Thrill and this important charity.

 

Update!! 1st Annual Area 51 Turkey Bowl

qualityturkeylogo3What:  1st Annual Area 51 Turkey Bowl

When:  7am – 8am Next Thursday November, 27th 2014

Where:  Old Providence Elementary School (same AO as Hydra)

Why:  Why Not?

 

Somehow Brown and myself have ended up as co-Turkey Q’s this year.  After much debate, we decided to do something a little different this year for a Turkey Day Convergence.  We are planning on having a competitive two hand touch (sure to be a few tackles) football game and award a Turkey Bowl Champion.  Why are we doing this at 6:30am?  Well some of you have expressed interest in doubling down and doing the Turkey Bowl Convergence in addition to the Turkey Trot in South Park.  We aim to please all.  Some typical Q and A will be provided below but if you have a question then ask and it might be answered.

**IMPORTANT**

IF YOU PLAN ON ATTENDING THE TURKEY BOWL WE ABSOLUTELY NEED YOU TO HARD COMMIT BELOW IN THE COMMENTS SECTION BY TUESDAY, NOVEMBER 25TH . SERIOUSLY, IT WILL HELP US TO MAKE THIS RUN MORE SMOOTHLY

Q AND A

Q:  Is it just a football game or will there be a workout as well?

A:  Depends on how many folks sign up.  We have a plan to do both or just the game.  However, there will be penalties during the game that will involve hashtag downPAINment.

Q:  Is this going to be a 2.0 friendly convergence?

A.  Yes, but this is meant to be a competitive Turkey Bowl.  None of this let me hand it off to my 2.0 and let him score a TD to make him feel good.  However, we will have smaller footballs for 2.0’s and we can plan a game for them off to the side somewhere.

Q:   Will it be two hand touch, flag or tackle?

A:  We don’t need anyone getting hurt.  It will be two hand touch with a few accidental tackles.  If anyone has flags then let me know.  We would need at least 24.

Q:  Will there be a referee?

A:  That is the plan

Q:  Is there a trophy?

A: TBD

Q:  Could this be an epic disaster?

A:  Without a doubt

 

Comment below and let us know if you are IN.  If you don’t comment below and then show up, you will be ostracized.

 

 

Who Left The A/C On????

Someone obviously left their A/C on and their front door open… that can be the only explanation since it was 75 just 7 days ago!!  8 PAX shunned warm beds… and I’m saying 50 would be warm… to come experience some O2 deprivation combined with Fellowship.  The latter of those tending to make the former more tolerable!

The Thang:
Quick COP:
SSH x 25
IW x 25
Squats x 20

Off we go… headed for Spackler Hill on Coburn Ct.

Always a crowd pleaser… give it all you can up the hill, then recover jog back to the bottom.  We did this for 15 minutes, and everyone got in 11-12 reps.  That translates to approx. 1.5 mi, or 6 x 400.  As we talked about, and for future reference, the pace back to the bottom for recovery isn’t the most important part… it’s the gassing up the hill that builds the anaerobic capacity.  (Bratwurst can now school me on the science!)

Next we partnered up for Catch Me If You Can for 1 mi. to Davie Park.  Partner 1 does 10 Merkins, while Partner 2 starts to run.  When Partner 1 catches Partner 2, flapjack… continue to Merkin/Run/Catch flapjack until we reached Davie Park.  LBC’s until everyone arrived.

Staying with partner, Partner 1 runs to the Clubhouse while Partner 2 runs to playground and does 10 Dips, 10 Step-Ups and 10 Decline Merkins.  Partner 2 made it back to start ahead of Partner 1, and did LBC’s until P1 made it back… then flapjack.

Time for some quick Mary
Flutter x20
Dolly x20

Line up for Indian Run back to South Charlotte Middle School.

STILL time for a little more Mary… Protractor as moderated by Hopper, Freddie Mercury x20, DONE!

5.67 Miles Total

Moleskin:
Excellent job out there this morning!  As always it is an honor to lead a great group of men at the finest running workout in F3!  Kudos to everyone for braving the cold.  I personally don’t like being cold… in fact, I hate it!!!  But I was able to wear appropriate layers and gloves, so I actually didn’t abhor the morning!

Radar and Hairball went short pants, so you don’t ever have to worry about typing that about me when Wind Chill is low 20’s/upper Teens!

As you would expect, Turkey Leg and Mr. Brady stayed well ahead of everyone else.  Great to see everyone giving their all.  Geraldo continues to get stronger… BRR, get ready!!

Great to see Hairball back after some brief IR.  Haze, Hopper and Radar strong as usual!!

Thanks to P-Haze for the prayer out.

Announcement (hastened by Radar since he was bare-legged… and not in that Nair “Who Wears Short Shorts” kind of way… more like Jack Links Messin’ With Sasquatch kind of way…)
1.  Joe Davis Run
2.  Keep Bringing shoes… SOMEONE will take them!
3.  Christmas Party 12/6

Expect a Slight Wind Chill

Drew the short straw when I signed up for the 11/18 QIC slot, but its time to get used to the winter weather, so suit up and off we go.

5 burpees OYO
SSH x 25
4 burpees OYO
Peter Parker Merkins x 15
3 burpees OYO
Imperial Walker x 20
2 burpees OYO
Mountain CLimbers x 20
1 burpee OYO

Mosey over to fountain/wall at the Brixham Tent.
Bear crawl 15 yds up sidewalk
Sideways plank walk on all 4 walls #crowdpleaser
Bear crawl back out to lot

4 corner merkin/mosey around fountain/park
Wide-arms x 10
Diamonds x 10
Hand release x 10
Carolina Dry Docks x 10

Jog over to Loch Ness:
Wall #1 = Dips x 10 (in cadence) Derkins x 10 (in cadence)
Wall #2 = repeato

To the grassy field:
Tunnel of Love
(Near mutiny by Honey Bee & Haggis due to soreness from Thunder Road)

Split into 2 groups
Partner 1 – lap around Loch Ness with 10 jump-ups at halfway point
Partner 2 – 10 merkins, 10 Mountain climbers, 10 squats on repeat until P1 returns
Flapjack

LBC x 15
Flutter x 15
Rosalita x 15
Dolly x 15
Mason Twist x 15

Head back home, with one last 30 yd bear crawl on the way

COT

Moleskin
The temperature was definitely an eye opener this morning.   Haggis was be wildered that I did not bring my trusty hat again similar to the rainy post-Halloween Stonehenge, but alas I remembered it.  Great push by everyone, in spite of the wind making the runs a challenge.  Was
great to see over 30 pax out on the winter season opener (even though its technically not winter)

T-claps to Haggis, Mighty, Frasier and Honey Bee for posting after solid work at Thunder Road.
Hope I didnt miss anyone there.

If I botched attendance, I apologize.  My phone ran out of space at the end and was trying to remember all.

Announcements
Need to sign up for Christmas party by 11/20.  Link in weekly e-mail.

Joe Davis Run sign-ups are live.  Get on it, last year I believe we had 70 guys.  Lets get 100.

Last week for Sole Redemption, get shoes to your Shoe Q by Friday for Saturday delivery.

Return of the Lee 500

10 men shook off the chill and got warmed up damn quick at Young Guns this morning.  Here is what we did:

The Thang: 

Mile loop to Memorial Stadium around upper Independence Park and down 7th Street, left on Charlottetowne, stopping at opposite turn of “speedway” from the Castle (next to CPCC buildings) on Charlottetowne, for the Lee 500, Young Guns Edition:

  • 20 Peter Parker Push Ups
  • 20 sumo jump squats
  • 20 supine “chain-link” pull-ups
  • 20 bicycles (double count…1,1,2,2,3,3)
  • 20 x-fit/hand-release burpees
  • After completing the 100 reps, run loop around Speedway (running away from the Castle) with each racer having to make 3 “pit stop” bear crawls between cross walk #5 (after Castle, next to tunnel going under Charlottetowne) & #6 (near the start/finish line)…marked with chalk.

Complete 5 rounds of the 100 reps and 5 laps around the Speedway (or until 6:08).

Run mile back home (#terrible)…or jailbreak to ETES parking lot if you didn’t complete your 5 rounds/laps until 6:08.

Naked Moleskin:

As Advertised.  We did this for the first time at Young Guns back in May and I thought the end of NASCAR season was a good opportunity to roll out the Lee 500 again.  Just like in May, it delivered again as it was #terrible from the cold start right to the very end.  I actually found myself “weaving” a bit on laps 4 and 5 around the stadium due to O2 deprivation.  #burpeedrunk?  T-claps to Stinger, Slaughter, Postfontaine and Laettner for coming out this morning after each completed the half marathon at Thunder Road.  Not exactly a “recovery” workout …

Awkward Award Ceremony.  The VT went to, uh, me this morning — as I was the only masochist who completed the full mile back to home base at the end.  Certainly helped that SFox, TML, Gandalf, Caesar, Team SouthBeach, STH and the other usual front-running suspects didn’t show.  #iamusually9th  But strong work all around by the Pax today:  I think everybody got their 500 reps in at least.  Also, t-claps to Bushwood for his first visit to Young Guns from South Charlotte.  We look forward to seeing you out here again soon.

#FOF.  As usual, Wake Up Call was knocking out picture perfect Peter Parker Push Ups and burpees this morning.  (My PPPUs were more like Peter Parkers with Little Baby Arm Bends by lap 3.  #oof)  When F3 decides to add videos to the exercise lexicon, we will need to consider WUC for the shoot — directed by The Cougar, I assume.

Shameless Plugs.  #SoleRedemption (http://f3nation.com/2014/10/16/project-soleredemption-to-benefit-charlotte-rescue-mission/).  Slaughter is presenting the shoes this Saturday so come out to MIP if you can.  (Slaughter, can you send out a link to the new online sign-up sheet for MIP Qs below?)

Thanks to Gandalf and Caesar for the opportunity to lead this morning.

—Lee

“If you don’t cheat, you look like an idiot; if you cheat and don’t get caught, you look like a hero; if you cheat and get caught, you look like a dope. Put me where I belong.”  —Darrell Waltrip 

“Delusions, errors and lies are like huge, gaudy vessels, the rafters of which are rotten and worm-eaten, and those who embark in them are fated to be shipwrecked.” —Buddha

Skunkworks – Baby It’s Cold Outside

18 hearty men ignored the frost warning and got after it as Skunkworks.

Warm-Up
– SSH
– 30 two-handed swings
– Merkins
– 40 two-handed swings
– Imperial walkers
– 50 two-handed swings
– 10 double burpees OYO (2 merkins, 2 jumps)
– 40 two-handed swings
– 10 one legged deadlifts each leg OYO
– 30 two-handed swings (forearms screaming)

KB Bus Sprints
– Mosey to parking lot, partner up with same size KB
– Partner 1: sprint to last bus and back, Partner 2: KB exercise; wait for whole group to finish each leg
– #1: Snatch
– #2: Goblet squat w/ 2 KB
– #3: Tricep press
– #4: Rows w/ 2 KB
– #5: KB lunges w/ KB pressed over head using one arm
– #6: High pulls
– #7: Bench press w/ 2 KB in bridge position
– #8: Russian Twist / Louganis

The plan was to get warm in a hurry but the breeze kept it cold throughout. Great work out there today. It was an honor to lead.

— Harley

Taming the Bull

Five brave men showed up at 5:15 for the launch of swift.  Despite the wind and the cold off we went.  Honey Bee and Out Cold off of their top ten performances at the Thunder Road decided to do the one mile warmup with us before returning to Bagpipe.  That left us with three.

TheThang:

Warm up: Calf raises, hell raises, butt kickers, high knees, skipping that is not skipping and bounders.

Instructions were given to run at your 10K pace in preparation for the Joe Davis Memorial race in January.  Return to the six after each segment.

We did a pyramid starting with two laps equaling one mile around the bull ring followed by one minute of rest.

One lap around the bull ring resting forty five seconds.

Half a lap around the bull ring resting thirty seconds followed by another half lap returning to our starting point.

Last part of the circuit was a quarter lap around the bull ring resting fifteen seconds between segments.  Complete this until we return to the starting point.

Rest forty five seconds and work our way back to the top starting with half the bull ring all the way back to two laps around the bull ring.

A total of over six miles by all with warm up and circuit work.

Moleskin:

It was chilly out there today with the wind.  It took a while to warm up but once we did the Pax were flying.  Madame and Wingman were working hard pushing through every segment.  Wingman is preparing for his half marathon in January and he looks in top form.  Madame continues to get faster and faster each week.  He will be a beast come mud run time.

Great work by everyone and I appreciate the opportunity to be a guest Q at swift.

Announcements:

Last week of sole redemption.

Sign up for the F3 Christmas party.

Sign up for the Joe Davis Memorial race.  Check the website.

Varsity Try Outs

It was cold, it was rainy, but 14 Uncle Rico’s came to relive glory days by entering the time machine and facing their fears at varsity tryouts with the goal of becoming one of A51’s 3 sport lettermen. When they exited their cars they were greeted by Coach BT and Coach Simba, both aptly dressed in typical coach, we bout to sweat, headbands. With whistles hanging around necks we were off.

The Thang

COP (Simba)

  • 2 Laps around the parking lot with some butt kickers, high knees and mumble chatter mixed in.
  • Sufficiently disclaimed (or possibly insufficiently, based on Doc’s “Was that the Disclaimer?” comment… That’s how we do in the hinterlands #ThisAintMetro),
  • COP: SSHx15, 20x Low Slow Squats x 15, IWx15

Basketball Try-outs (Big Top)

  • Who’s ready to run the picket fence? Mosey to the far end of the parking lot for basketball tryouts with Coach Big Top
    • Partner up, heavyweight/lightweight (yes Rashard, you ARE a heavyweight)
    • Lightweights start with called exercise on the sidewalk, Heavyweights suicides on the court. Flapjack to complete 1st Winning team each round 2 burpees, losing teams 5 burpees.
      • Round 1 – Merkins
      • Round 2 – LBCs
      • Round 3 – Hand release merkins

Football Try-outs (Simba)

  • Forget Friday Night Lights, we’ve got Monday Morning Gloom. Mosey to the field for football tryouts with Coach Simba.
    • Line up on the near goal line for some up downs at each whistle. (There was some debate from Rashard as to whether these were up downs or burpees. Coach Simba’s response: “Don’t back talk me on my field maggot.” This jawing earned an extended session which only eneded when Robin Hood cried out for mercy).
    • Next up, run the field..Starting on the end line, 1st whistle mosey, 2nd whistle sprint, 3rd whistle called exercise.
      • Merkins
      • LBCs
      • Squats
      • Last round, only Sprints and Mosey.

Baseball Try-outs (Big Top)

  • There ain’t no crying in baseball. Mosey to the diamonds for baseball tryouts with Coach Big Top.
    • Bad News Bears relay=Find your partner, Lightweights start at home plate and bear crawl to their Heavyweight partner who is planking at first base. When their Lightweight partner arrives at 1st the heavyweights bear crawl to 2nd, lightweight bear crawls to third, heavyweight bear crawls home.
      • Round 1 – Bear crawl
      • Round 2 – Walking lunge
    • Need some speed work along the foul lines. Heavyweights sprint to right field fence, Lightweights sprint to left field fence.

Get Your Swole On Circuit (Simba and Big Top)

  • If we are going to be competitive we need to get stronger. Let’s get our swole on with two circuits of pain led by coach Simba.
    • 15 dips
    • 15 jump/step ups
    • 15 supine pull-ups
  • Follow Coach Big Top to the wall located outside the latrine for some People’s Chair, 2 rounds.
    • Round 1 – 30s
    • Round 2 – with 20 air presses
  • 6 MOM
    • Rashard led the PAX with 20x low slow flutters
    • Crawlspace led the PAX with some protractor pain
    • Relo led the PAX with 15x Rosalita
    • Robin Hood led the PAX with 20x Freddy Mercuries

DONE!

Coaches Notes, taken in the Moleskine of course:

  • Workouts are always more fun when there is chatter, and this morning did not disappoint. It did not take long for Bushwood and Doc to break Simba. It happened when he quietly complimented his Cadence saying it sounded extra military this morning #FakeNavySeal
  • The basketball suicides were harder than BT imagined. I saw many who were gassed, BT was thrown off f after trying to keep up with Geraldo one time. #rubbinsracin
  • Simba had a few misfires with the whistle. “Was that a whistle? No, that was an exhale!”. #exhale #inadvertantwhistle
  • BT had some trouble with merkin counts somewhere along the way. The PAX knew it was coming…it was like chum in the water. 3…3….3…3
  • Crawl Space brought a bag of shoes AND his A game. The dude is fast and getting faster.
  • Baseball tryouts had an international flavor. BT requested 10 counts in Spanish and German to show love to the many talented Latin American’s and German’s who rep it in the MLB.
  • Base Camp finished #SoleRedemption with 45 Pair, Great work guys!  We will see if we make the podium.  Pray for the men that will wear those shoes one day!
  • Many thanks to all who came out and supported BT’s VQ even if it was a co-Q. #F3UTC

Results are posted in the Gym.  Spoiler Alert: We now have 14 new Varsity Athletes. Good work men.

 

The Charge! Shoes for Burpees

Booty has the Q at “The Charge” on Wednesday, 11/19, at Providence Day School.  As usual, he will ensure the pax make a sufficient downPAINment.  But for Wednesday YHC (Baracus) is issuing a special challenge.

A few weeks ago I told the pax at the Charge AND announced to the Twitterverse that I would donate a pair of shoes for every FNG we got at the Charge until the SoleRedemption shoe collection drive was over on 11/22.  I upped the ante a couple weeks back by qualifying “site” FNG, but didn’t get the response I had hoped for (I’m an engineer not a marketer).  So here is one more push to bring out the pax AND the shoes to The Charge before the shoe drive is over.

  • For every pair of shoes that Baracus brings, add 5 burpees.
  • For every pax that posts on Wednesday, subtract 5 burpees.
  • For every pair of shoes donated by the rest of the pax, subtract 5 burpees.

Result is the number of burpees the pax must do.  If negative number, then just YHC does the burpees.

Either way….shoes get donated for Charlotte Rescue Mission AND we get a good workout!

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