Commitment Arrives with Men
20 strong men gathered in the gloom to launch F3 Commitment at Weddington High School. Following some self-depreciating disclaimers, this is what they did:
THE THANG
The Warm Up
- Side Straddle Hops
- Imperial Walkers
- Mountain Climbers
- Merkins
The Journey
- Short mosey
- Bear crawls
- Crab Walks
- Slow, low lunge walks in cadence
The Pain Stand
The concession stand that normally offers hot dogs and popcorn had only pain for sale this morning. Snowflake laid down the kind of pushorama beatdown for which he is famous:
- burpees
- merkins
- burpees
- diamonds
- burpees
- wide-arms
- burpees
The Rescue (Ice9 rescues the Pax)
Couple Minutes of Mary:
- Heels to Heaven
- Dollys
- Rosalita
The Killing Fields
- Merkin Escalator (audible)
- Partner Carries
- Wheelbarrow
- Karaoke
- Burpee Broad Jump
- *Plankoramas interspersed between
The Stadium
- Five minutes of Stairs
- Supine rows
- Squats
The Journey Back
- Native American Run
- Backwards Run
Stubborn is as Stubborn Does
- Donkey Kicks in cadence, punctuated by planks
My Little Friend
- With a rock friend:
- Overhead presses
- Russian Twists
- Low Flutters
- Sit-ups
COT, followed by nice-takeout by Tiger Rag
MOLESKIN
- FNGs. Big welcome to FNGS Intimidator (Chuck Richardson) and Ben Stein’s Money (Jake Postle). Both bear resemblances to their namesakes, which the Intimidator supplemented with the #3 outerwear. Both are great men. We are blessed to have them. Look out for Greg Hawk, David Prosser, and Robert Braswell in the coming weeks – all of whom have hard committed. Many others are cautiously watching from the sidelines and will join us soon.
- Hot Streaks. Respect to Hot Pants and Hot Pockets, both of whom are on streaks since their FNG posts in Marvin just a few weeks ago.
- Appreciation. A big thanks to the Pax of Outland and Overdrive – our Union County founding fathers – for converging today. We were much better for having them there.
- Lost Dog. Red Dogs, the beast from the North, came down from Metro to show support for our launch — carrying a friend named weight vest. Speaking of friendship, he is a very good dude.
- Snowstorm Coming. Snowflake has the lead next week – you will not want to miss it!
OUT
So much for raking the leaves
8 PAX chipped the ice off the kettle bells for a full hour smoke fest at Olympus this morning. What YHC lacked in gear and toys was more than made up with the KB work. Here’s how it went down.
Mosey out the first school entrance to Elizabeth Ln, up the street and back to main lot via 2nd school entrance. About a 300m lap around the trees and back.
COP (an uncomfortably close circle to start things off. Maybe the PAX was cold)
- SSH x 20 IC
- IW x 20 IC
- Low Slow Squats x 20 IC
- Lunges x 20 IC
- 20 2-handed swings – run to sidewalk and back
- 40 2-handed swings – run to sidewalk and back
- 60 2-handed swings – run to sidewalk and back
- 80 2-handed swings – run to sidewalk and back
Circuit Work:
Complete 4 sets of the following exercises: KB High Pulls, Merkins, and Good Mornings. Sets are 10, 20, 30 and 40 reps of each exercise.
Run lap around the trees.
Some Plank-o-rama
Complete 4 sets of the following exercises: KB Cleans, KB Overhead Press, and Tea Bags. Sets are 10, 20, 30 and 40 reps of each exercise.
Run lap around the trees.
More Planks
6MOM
LBC x 10 IC Center, x 10 IC knees to Left, x 10 IC knees to right
Dolly’s x 20 IC
Flutter x 20 IC
100 x 2-handed KB swings. Made a deal with the PAX. You get one free break during the 100 swing set. Any other breaks cost you a run to the curb and back.
A minute left for 15 Louganis with KB on your own.
Frozen Moleskin:
It started off a little rocky as YHC brought the speaker, had a playlist, then proceeded to leave my phone at home. This workout kept everyone pretty quiet and the music would have certainly helped. Next time.
Strong work by all the PAX. Kotter’s to Madison, glad you to have you back out. Turkey Leg really pushed through, fighting off a bit of a bug and this was a KB intensive routine for the Fast Twitch juggernaut.
Fletch called out the fact that he was going to have to tape down the trigger on his leaf blower because he couldn’t squeeze it. A forearm smoker is going to put a damper on the yard work, I know you are dissapointed. The dead fish hand shake today will lead to a vice grip hand shake tomorrow.
I am glad we stopped when we did, because BLC kept peeling off layers of clothes and I was getting concerned as to how far he was going to take this.
Thanks to Gullah and The Hoff for letting me lead a fine group of men this morning. And The Hoff will appreciate that we cleared well more than 1,000 total reps of work in the hour. Thanks to BLC for the send off.
Finally for those keeping track – this workout was just as Amazeballs as the last Q I had at Olympus.
Announcements:
Christmas Party RSVP’s – get them in.
Shoes for #SoleRedemption. One week left.
-Alf
Can I refill your eggnog for you? Get you something to eat? Drive you out to the middle of nowhere, leave you for dead?
Three men gathered at OP and braved a chilly Ascent. Two had been there for kettlebells for 30 min by the time the Q rolled in just before 7:00. All-pro lineup, so no disclaimer, and the moderateness was dialed up (or back?) a little. Away we go.
The weinke was made up of the greatest hits of the other workouts I posted at this week.
Warmup
SSH, IW x 20
Lineup on the goal line. Do the exercise to midfield, jog to the other side.
Bear crawl, high knees, butt kickers, crab walk.
From The Matrix (Joker)
Mosey to the playground for a moderate Murph. 1/2 mile run around the school, 50 pullups, 100 merkins, 150 squats, 1/2 mile around school.
From Anvil (Hops)
Mosey back to the field. Partner work (tricky with three people). And we avoided some of the more awkward things Hops had us doing at Anvil.
Push and pull. Hand slap merkins. Sit ups/planks.
From Hydra (Iron Horse)
Ladders from 10 down to 1. Do the exercise, sprint (jog?) to the other side (50 yards), do the exercise and so on. Merkins, Squats/Groiners, LBCs. With Mary between each set.
Mosey to the benches for 10 jumpups, 10 dips, 10 derkins. Repeat for 4 minutes until time is up.
Done
Moleskin: Thanks to Slim Fast and High Tide for posting. I would’ve gone home if they didn’t show up. Good work men – especially having done some pre kettle bell work. Slim Fast has some winter gear work to do before the really cold weather gets here.
Let’s Take This Underground
12 brave fellas woke up, checked the weather and still decided it was worth posting this morning.
The Thang:
Mosey to a warm parking deck on the lowest level. Circle up and start moving.
- SSH
- IWS
- Merkins
- MTNS
We worked our way back at forth from one end of the deck to the other. Mixing in various exercises at each end. Half way through the mosey, turned into AYG to the other end then do said exercises.
- 7ish count Burpees. All together with good form.
- Merkins – slow and good form
- MTNS
- Lunge
- Bear Crawl
- Broad Jump
- Crab Walk
- Partner Wheelbarrow
- Flutta
- Dolly
- LBC
Mix in some plank work and we were gassed at the end of it all.
Thine Ole Moleskine
So we all know it’s cold and it makes it harder to get out on mornings on days like today. YHC took this into account and moved the PAX to a warmer lower level of the garage.
Impressive work by a number of guys today, sprinting hard throughout. Big Tuna, Mad Hatter, Hopper, Camacho, Dolphin are ones I recall flying past me regularly. Market Timer of course blew past everyone with ghost crab speed in the crab walk.
Closed it out with guys laughing and enjoying some coffee. Great start to the weekend.
How to Stay Warm: Just Keep Moving
14 PAX showed up at Charlotte Catholic High School in spite of the cold weather forecast. Gathered around the VSF before we headed into the Gloom. YHC gave a quick disclaimer and we were off for a lap around the football field with a little karaoke mixed in down the alley. Gathered back up in the school parking lot for COP:
- SSH x 20 (IC)
- IW x 20 (IC)
- MC x 20 (IC)
- Peter Parker x 15 (IC)
- Parker Peter x 15 (IC)
Got the blood flowing now so YHC had PAX line up in the parking lot at nearest island. Gave brief instructions for the Stack and we then completed the following:
- Run to next island, 5 wide arm merkins
- Run back to starting point, 5 wide arm merkins, 10 jump squats
- Plank it up and wait for Six to finish up
- Run to island, 5 wide arm merkins, 10 jump squats, 15 CDD
- Run back to start, 5 wide arm merkins, 10 jump squats, 15 CDD, 20 Sister Mary Catherine’s
- Plank it up and wait for Six to finish up
- Run to island, 5 wide arm merkins, 10 jump squats, 15 CDD, 20 Sister Mary Catherine’s
- Run back to start, 5 wide arm merkins, 10 jump squats, 15 CDD
- Run to island, 5 wide arm merkins, 10 jump squats
- Run back to start, 5 wide arm merkins
- Plank it up and wait for Six to finish up
Let’s head to front of the school for a little circuit work. Find a bench and complete the following:
- 10 jump ups/step ups, 15 decline merkins, 20 dips
- Rinse & repeat x 2 (replace decline merkins w/ incline merkins on last set)
Mosey to rock pile and pick a rock. Disclaimer given that PAX would be on the move with the rock, so choose accordingly. Line up at island at top of parking lot and then complete the following:
- 5 rock curls, run to next island with rock, 10 rock curls, drop rock and run down to next island and back, find your rock for 15 rock curls, run back to starting point with your rock
- Rinse & repeat 3 times replacing rock curls with rock presses (Round 2), goblet squats (Round 3) and tricep extensions w/ rock (Round 4)
Grab your rock and circle up for 6 MOM:
- Dolly w/ rock press x 15 (IC)
- Flutter w/ rock held high x 15 (IC)
- Rosalita x 15 (IC) (no rock)
- LBC w/ rock x 25 (IC)
Return rocks to rock piles and circle back up at the launch point. 5-6 minutes left, just enough time for some Jack Webb:
- 1 merkin/4 air presses up to 10 merkins/40 air presses (Chelms questioned what the point of air presses was, other than aggravation. By 6th or 7th round we were all feeling it in our shoulders. Funny how seemingly harmless movement can get a little tougher.)
COT
Moleskin:
- Despite forecasts for frigid temps this a.m., weather was not too bad other than when the wind blew and wind chill made it feel a bit colder. Lots of sleeves this morning. Old Man Winter is on his way. PAX will have to avoid the inclination to fartsack as colder months arrive.
- Dumpster Fire showed up a little early and was introduced to the Kettle Bell. Commented that KB exercises looked like fun when he walked up. Little did he know that YHC had extra KB in trunk of car. Welcome to join us anytime brother for a little pre-work. Look for announcements on Twitter day before the workout.
- Chelms tried to provide a little mumble chatter throughout the workout. However, YHC has perfected the skill of tuning him out over the past 47 years, much like his M.
- As usual, Frasier was ahead of the pack as we ran the Stack. Dude never seems to look/get tired. Rock may have slowed him down a bit, but not much.
Announcements:
- Sign ups still ongoing for 2015 Joe Davis Memorial Resolution Run in Fort Mill to be held 01/10/15. Preblast available on the F3nation website with additional information and link to sign up for 5K, 10K, or both. http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
- HC needed for Area 51 X-mas Party to be held on 12/6/14 at Sugar Creek Brewery. Deadline for HC is 11/20/14. Prohibition is the event Q. Links to Paypal are in the preblast: http://f3nation.com/2014/11/07/area51christmasparty/
- Area 51 Winter Weather Gear available on the Mudgear order website. Pre-orders taken through end of day Saturday, 11/22/14. http://f3.mudgear.com/collections/nc-clt-south-area51/products/f3-area-51-winter-pre-order
- Newest Area 51 workout, Commitment, kicks off this weekend at Weddington High School campus. Launch time is 0630. Ice 9 and Snowflake are the site Qs.
- All I got for now. Honor and a pleasure to participate in and lead an F3 workout with a great group of men.
Frozen SOBs
5 Sons of Ballantyne (“SOBs”) met at 0515 at the Vine Restaurant at the Ballantyne AO to do a little running and obstacle training. The temperature was 35 degrees, but the winds were at 15 mph which made a very chill workout. 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 across the bridge and to The pond ( no official name that I know of, it’s the one with a big hill and the bridge).
At the pond, we did 5 sets of backwards run up the hill, 20 merkins, and a lap around the pond for a total of 1 mile.
Then we headed to Ballantyne commons, merkins to wait for the 6 and up and back down Ben Nevis.
COT
Moleskin:
It was a cold and very windy morning, but the SOBs pushed through. We covered 5.5 miles in total.
Always a pleasure leading the men in the gloom.
Announcements:
Spring Mud Run sign-ups aavailable soon.
Great work this morning men!
A leisurely stroll around Charlotte Christian
14 beasts decided not to #fartsack despite the latest Polar Vortex, most likely because of YHC’s guarantee of an “epic-er” beatdown than #F3Kevlar. After an implied disclaimer (everyone looked experienced – ie, no blank stares), we headed to the football field for:
The Thang
Mosey to the track for a warm up lap.
Mosey to the 50 yard line for COP:
- SSH x 25 IC
- Burpees x 5 OYO
- IW x 20 IC
- Burpees x 5 OYO
- Mountain Climber x 25 IC
- Burpees x 5 OYO
- Slow squats x 20 IC
Mosey to the stadium stairs for 11s: 10 dips at the top with 1 step up per leg at the bottom. Continue until you get to 1 dip at the top with 10 step ups per leg at the bottom. #QAudible: YHC wasn’t expecting backs on the bleachers, so we split up and used the aisles with some starting at the top and others at the bottom. I don’t think we had any collisions…
Mosey to Grandma Mountain for the triple nickel :
- 5 pull ups at the top
- 5 merkins at the bottom
- 5 times through
Mosey to the goal line for a merkin pyramid:
- 5 merkins, 1x sprint to the 20 and back
- 10 merkins, 2x sprint to the 20 and back
- 15 merkins, 3x sprint to the 20 and back
- 10 merkins, 2x sprint to the 20 and back
- 5 merkins, 2x sprint to the 20 and back
Cool down lap around the track, then break for the cars for 6MOM:
- LBCs x 25 IC
- Heels to Heaven x 25 IC
- Superman for +/- :30
- LSF x 25 IC
- Rosalitas x 20 IC
- 10 burpees OYO
- Plank for merkin wave (thanks, Header). Everyone planks up each of the PAX calls “down” and drops to 6 inches. After going around the circle, each PAX calls “up” and goes back up. We went around a few times, including one where we went up halfway. #Ouch
COT – Thanks for taking us out, Header.
Naked Moleskine
Thanks to the PAX for coming out for my first boot camp Q and suffering through the various audibles. Hopefully everyone left the workout feeling they got their money’s worth. If not, see Header for a refund.
I tried to include a lot of my least favorite exercises in this workout (running, pull ups, merkins, burpees, etc.) so I was in a self-induced pain fog for most of the workout, but noticed several of the PAX crushing the workout. Congrats to Freedom who has been coming out to the moderate workouts for a few months and is in his second week of “regular” workouts. As anyone can tell you, it never gets easy, but it gets easier. Keep coming out and you’ll be doing a Mud Run, 5K, etc. before you know it.
Announcements
1) Area 51 Christmas Party – HC by 11/20. Details: http://goo.gl/a8jYLf
2) #SoleRedemption ends 11/22 – One more week to contribute shoes. Details: http://goo.gl/gBEkAn Stone Cold (I think) delivered a huge pile of shoes this morning, including a few that push the boundaries of “workout shoes.” Keep ’em coming so Header doesn’t have to #fartsack wear short sleeves all winter. #BadBet
3) Joe Davis Run (1/10/15) – Sign up now to benefit a great cause in memory of Rock Thrill’s brother. Area 51 is going for a big turnout, so wear your F3 gear. Details: http://goo.gl/Y9R6rR
4) Thunder Road Marathon is this weekend. There will be a number of F3 men out there, so get out there and cheer them on.
Anything to get out of burpees!
20 men came to Kevlar ready for a workout to get the blood flowing as the first taste of Old Man Winter came a calling.
THE THANG
10 burpees OYO
Mosey to bottom of hill
IW x 15
Pike push ups x 8
Alt Lunges x 15
10 burpees OYO
Split into 4 groups
Group 1 – sprint to top of hill
Group 2 – steps ups/jumps ups on benches
Group 3 – tri dips in porch
Group 4 – burpees
Repeato
Sprint to top of hill. However many pax the Q beats equals burpees. 11 burpees OYO
Repeat to flag pole – 6 burpees OYO.
Tire work – 45 secs on 15 rest (20 stations)
4 mins of Mary
COT
YE OLDE CHESTNUT MOLESKINE
A strong showing today along with an almost festive atmosphere at Kevlar. Mumblechatter started pre-workout with Brown and Bananas getting some stick for the choice of ski gear as well as Sanka and Chanel sporting matching spandex tights. As a Q sometimes you try and throw in something new but the saying “you can’t teach an old dog new tricks” came into play with the introduction (and eventually mockery) of the “pike pushup.” Fair enough its almost like the bear hump but at least it works the chest out unlike the bear hump which I have never understood the body part its meant for…
After a couple of rotations at the bottom of the hill a call was made to sprint all out to the top of the hill. Burpees were on the line for anyone not beating the Q. Not being a huge burpee fan Tiger Rag decides the only way to get out of 20 burpees was to eliminate the Q altogether. After the merest of trips and in true Euro soccer style yours truly took a massive spill along with several rolls while clutching my face. After quickly realizing we were not on a soccer field and with no cards to be brandished it was time to get up quickly and beat 11 of the pax to the top of the hill. Cheaters never prosper.
Over to the tires for a workout in the parking lot which encompassed about every exercise one could ever use with something so simple. Billy Joel and burnt rubber wafted through the morning air as Brown talked about smoking Marlboros and Splinter sat back wanting to get this all on the next F3 promo video.
Hats off to The Bus for his first posting at Kevlar. Great job also on all of the shoes collected for the Charlotte Rescue Mission.
Announcements: Commitment starts tomorrow at 7 am at Weddington High School – get out there for tomorrow’s launch.
F3 Storms AG – In the afternoon
Ten men of purpose and 1 2.0 gathered at AG for some #impact with approximately 30 young men at Bull Dogs Matters after school (one brave soul agreed to assist two female friends in conducting some team building with the girls – real men aren’t afraid of teenage girls).
Cadillac divided up the boys into teams of four for some competition for milky ways, M&M’s, Twix, and other goodies. Each team of four boys had to decide which team member was assigned to each identifier provided by Cadillac (longest, fastest, tallest, etc). The teams competed in each round with the winner getting 3 points, 2nd place getting 2 and 3rd place getting 1. Team with most points at the end got to select from prizes in Chelms “ruck sack” (sounds cooler than book bag).
Round 1 – Tallest thumb, fastest crab walk, most hand release merkins, and highest jump
Round 2 – Fastest suicide runner, longest foot, most burpees, longest coin spinner
We ran out of time due to late start but Cadillac will surely return to Thunder dome soon. Special note – Chelms team won but I didn’t take any candy.
The kids had a great time and it was a great turnout by the men of F3. I feel blessed to have such great men venture into unknown territory but know the kids at AG will benefit from our involvement.
Special shout out to David Price for agreeing to lone wolf it with the females. Not really combat duty but tough in any case.
CALL OUT – I’m looking for other PAX to lead a Thursday. Tryon is working on giant Jinga and Rev Florida has the play book to find some ideas. Let me know if interested in leading and I’ll be glad to help. This would be a GREAT mentor/mentee event.
Eight Minute Plank?
You’ve heard of 8 minute abs right? John Deere had a new idea that is going to blow that out of the water.
The Thang:
Mosey around track (1/4 mile); heels to butt, high knees; karaoke
Various reps with 5 burpees in between:
- 25 SSH
- 25 Imperial walker
- 20 merkins
- 25 LBC
- 25 windmill
- 25 maktar ngye
- 25 heels to heaven
- 25 plank jacks
Line up on the goal line for 11s
- 1 Merkin / 10 jump squats
- Run to the 50 yd line
- 2 Merkins / 9 jump squats
- Run back to the goal line
- 3 Merkins / 8 jump squats…
- continue until 10 Merkins / 1 jump squat
Crabwalk / Bearcrawls
- Crabwalk to 25 yrd line; bearcrawl back
- Repeat, going to 15 yrd line; 10 yrd line; 5 yrd line
Hold plank for 8 minutes…no make that 2 minutes; 5 burpees
Tabata: 40 seconds of plankjacks; 20 seconds rest: 4 minutes
50 LBCs
Naked Moleskin:
DDs was supposed to be our QIC today but had to make other arrangements when his M had to go out of town. John Deere gratefully accepted the honors and led 7 other men into the gloom on a fine Wednesday morning.
JD had some nice tricks in store for us, including a burpee laden COP, and a new twist on 11s that YHC had not done before. I’m also quickly finding out that every workout at the Charge must include a healthy dose of crab walks and bear crawls. Well, at least the crab walks were of the normal variety this morning and not the crab wheel barrows that DDs unleashed the week before. No matter…YHC doesn’t do crab walks…#refusenik.
And then we arrived at the pivotal moment of the workoug. JD thought he had a new way to under cut the 8 Minute Abs workout video…The 8 Minute Plank! Brilliant!! This has to go viral… an even BETTER Ab workout…so simple…so powerful…so…RIDICULOUSLY HARD!!! At the two minute mark the audible was called and we regressed to burpees. JD…this product is not ready for the mass market yet…needs a little more work. #lookedgoodonpaper
Overall a great workout by JD this morning. Thanks for stepping in for DDs this morning…AND bringing the tunes! For those of you that have been racking your brains so you could search the playlist on iTunes, here you go..
- All These Things That I’ve Done Killers
- Breakout Foo Fighters
- Shout it Out Loud Kiss
- In Bloom Nirvana
- All My Life Foos
- Walk Foos
- Monkey Wrench Foos
- These Days Foos
- Jump Around House of Pain
- The Adventures of Rain Dance Sally Red Hot Chili Peppers
- By the Way Red Hot Chili Peppers
- Adam’s Song Blink 182
Annoucements:
Bring your friends next week…especially those that haven’t yet gotten a taste of The Charge! YHC will donate a pair of used men’s workout shoes for each site FNG.