41 Pax gathered in the gloom and 100% humidity around 2 shovel flags to celebrate the launch of The Rock and to celebrate the 1 year Anniversary of the first Charlotte South workout at Area 51.
COP – The Warmup (Lead by Run Stopper)
Jog to the baseball field
All in Cadence X = 4
SSH x 20
Merkins x 20
SSH x 20
LBC x 20
Burpees x 20 (crowd favorite for warmup)
Imperial Walkers x 20
Mt Climbers x 20
Pax count off by 3’s and break up into 3 groups to follow their designated QIC to rotate through all 3 stations. Group 1 follow Run Stopper, Group 2 follow Hops, Group 3 follow Mall Cop.
The Thang:
Station #1 Pavillion/Picnic Tables & Soccer Pitch
Step Ups x 20
Dips x 20
Peoples Chair
Rinse & Repeat all 3.
On field partner up for Partner Carry down, change partner for Partner Pull/Drag back.
Reverse partner and repeat for Partner Carry down field, change partner for Partner Pull/Drag back.
Partner Merkins x 20
Partner Leg Throws
Station #2 Sand Volley Ball Courts (Kitty Litter)
Suicide Sprint over first court and back, sprint to other side of court 2 and back.
Plank
Backwards Run suicide over first court and back, other side of court 2 and back.
Plank
Bear Crawl over first court and run back , Bear Crawl to other side of court 2 and back.
Plank
Wounded Bear Crawl / Scorpion accross both courts and back.
Plank
Forward Line Jump back and forth x 30
Sideways Line Jump back and forth x 30
Sideways Line Jump back and forth x 40
Station #3 North Face
Indian run 0.3 miles to the base of North Face.
Sprint to top of North Face, 5 Burpees, run down for 10 Carolina Dry Docks.
Rinse & Repeat 4 times.
Backwards Run, Lunge Walk, Indian Run Back 0.3 miles.
Pax all back together for – COP for 8 mins of Mary (Lead by Hops)
Plank, Left Hand High, Right Hand High, Regular
High Slow Flutter x 20
Dolly x 20
LBC x 20
Cumberland County Viaduct left x20
Cumberland County Viaduct right x 20
Stretch Armstrong for 4 mins led by Tiger Rag called by an audible from Hops
COT
Naked Moleskin
Awesome gathering of 41 Pax for a new Charlotte South workout record on this convergence launch of The Rock and the 1 year anniversary of the launch of Area 51! Strong work by all Pax. It took all YHC had to keep going at a fast pace and not smoke myself too much while leading my group.
We hope that North Face delivered all much pain and lived up to its hype as the longest and steepest Jacobs Ladder Hill around. That hill is no joke and we will be utilizing it in various ways during the weeks to come. It is literally almost completly verticle at the top! It sounds like several Pax in each group slid down the hill (not by design). YHC was making my way down the hill just after McGee as his 5 Fingers monkey shoes came out from under him and he slid on his six for the last half of the hill. We know you are fast but don’t make it even harder for us to keep up with you!
Your QICs today wanted to make this workout tuff, but Hops took it to another level by having us do Mary on the asphalt parking lot. YHC is still trying to pull rocks out of my elbows and forearms! Speaking of Mary – APK noted that Austin Powers was working out with us when he turned his head to see Joker sans shirt. At least it wasn’t FB, another character from the movie!
T-Claps to our FNGs who came out for their first F3 experience. It was great having you out and we look forward to making #downPAINments in the gloom with you again soon (Skunk Works Tues, Death Valley Wed., and Devil’s Turn Thurs) – Just Sayin!
Also T-Claps to Big Bear who made half the Pax in YHC’s group look like we were standing still while running North Face and on the Indian Runs. Dude, you are comming on STRONG! Keep up the good work. Also T-Claps to Ray Charles who always finds a way to encourage all the pax on and will never leave a man behind.
Next Saturday both Charlotte South workouts will be going on simultaneously at 7:00 am, Area 51 at McKee Rd Elementary and The Rock at Calvary Church.
If you haven’t yet gotten your F3Nation.com user name and sign-on please email Purple Crayon your Name, F3 Nickname, and that you workout in the Charlotte South Area at purplecrayon@F3nation.com.
YHC sent out a request for any dads to man up in the 45 minute wait before our sons play soccer on a steamy Friday night. One FNG showed.
The Thang:
Run to Field
Warm Up – Side-Straddle Hops, Imperial Walker, In a Squat (arm forward/backwards, arm up/downs, arm circles forward/backward)
4 Corners – Run, Jump Knee Tucks, Run, Merkins, Run, Mountain Climbers, Run, Burpees
Run to Pavillion
Alernate – Pull-Ups/Dips, then Toes-to-Bar/Diamonds
Rinse and Repeat
Run To Grass
6 Minutes of Mary – LBC’s, Flutter, Dolly, Slow Bicycle, Rosalita
Plank-O-Rama – Elbows, Peter-Parker, Parker-Peter, Right-arm-high reps, Left-arm-high reps
The Naked Moleskin:
– A weekday was probably not the best time to try this out. Several dads emailed their desire to join in the future, but only one showed up today. Strong work by FNG, Kettlebell. Not sure he knew what he was getting into, but posted strong nonetheless. Next week, I expect more victims.
– Quote of the evening: see title.
– Kettlebell: 1) a particularly stout and sturdy (and short) device used build strength and stamina. 2) ex-professional weightlifter not used to running.
4 Pax and one straggler set out over the river and through the woods (and up a hill) for a good workout in the dark gloom.
Naked Moleskin:
– Distance covered: unknown. Hard work done: we know.
– It being a new month, 4 of us set out on a new trail, which included lots of woods and one big hill. Ray Charles meanwhile was still comforting himself in last months routine. Join us next time brother!
– We were worried about Sparky, who seemed to be taking too long finishing up his 3 “laps”. When we finally found him, we realized his extra time was spent doing 4 laps! Not sure what he was thinking, or if he even was, but either way, strong work!
– Donkey Kong always brings it strong these days, so not much else can be expected.
– At one point we could see Sparky’s sparkler up on the top of the ridge that served as our hill. It gave a unique perspective to the distance and height we were tackling.
– Near the end we spotted a particularly large spider web (with a particularly large spider) over the trail we were running. Thankfully it had situated itself just above our own height.
– Not sure where the rest of the pax were this morning. I know they weren’t tapering for the BRR. Perhaps they were up too late catching the DNC? However lame the excuse, YHC refuses to believe they were intimidated by the prospect of running up a mere hill early in the morning. We expect to see them all out next week!
The shovel flag was planted at 0520 and 19 (yes 19) of the strong and faithful joined up for the resurrection of our old friend, the Ciabatta with dumbbells downpainment.
The Thang:
Jog with weights to bottom o’ hill
SSH x 25
Imp Walker x 20
Shore Shoulders (lead by The Shore, Thx) 2 x 15
Lunges up the hill with dumbbells
5 Dumbbell Burpees
Backward lunges up the the w/ Dbs
5 Db burpees
Jog to wall
Ciabatta-
Weighted squat x 30sec
People’s chair x 30 sec
Repeat 3 more times for total of 4 mins
Merkins x 30 sec
Mission Impossible hold for 30sec
Repeat x 3
Dumbbell curls x 30 sec
Static hold x 30 sec
Repeat x 3
Low flutter kick x 30 sec
Hold 6 inches x 30 sec
Repeat x 3
Skull Crushers (tricep ext) x 30 sec
Hold 90 degrees x 30 sec
Repeat x 3
Dumbbell toe touches x 30 sec
Toe touch hold x 30 sec
Repeat x 3 (alternating legs)
Db Overhead press x 30 sec
Hold em high x 30 sec
Repeat x 3
(whew, makes me tired just typing it)
Plank and count off
COT
Moleskin:
As creative as we are at Skunk Works, every now and then, we’ll have to recycle and bring back on of our ol favorites, The Ciabatta with dumbbells. A crowd pleaser for sure! Good work, fellas, on sticking with this one…it’s a tough one.
Our resident strong man, Run Stopper, post with no weights so he got the honors of being left with 20 lbers. Strong brother!
Fire ant attack once again! Can’t seem to stay away from “their hill.”
Always great to see what the brotherhood brings to the dumbbell workout…the M’s Jane Fonda weights are popular for some. No gallon bleach jugs today though.
Good to see ya Sparky! Also Ocho Cinco durng the week, very nice.
Something tells me you will not want to miss next week at Skunk Works. Tiger Rag has somethng special in store for 9-11, AYE!
Devil’s Turn this week, bring a head lamp, we’re going trailblazing in the woods.
Charlotte South convergence at the launch of THE ROCK this coming Sat., Sept 8 at Calvary Church (corner of Rea Rd and Hw 51). Come on out and bring a friend.
Also, Oct 6th starting at 4pm at The Shore’s house is a F3 Area 51 family social event. Plan on being there, bring the M and kids.
Two by two, the Pax posted around the shovel flag for a beat down of biblical proportions.
————–Tiger Rag Half————————
Warm Up
Thang 1 – The Ark Loader
——————Joker Half-————————–
Mary
19 Pax venturend into the gloom for the weekly Death Valley beatdown.
The Thang…
SSH x25
Shoulder warm-up
Merkins x20
Imperial Walker x25
Diamonds x20
Squat jumps x20
Wide arm merkins x20
Lunge jump x20
Carolina dry docks x20
Onto the football field…
High knees / Butt kickers then repeat
5 burpees
Karaoke down and back
5 burpees
Leg shuffle down and back
5 burpees
Back peddle / 80% run then repeat
5 burpees
Two sets
Donkey Kicks x20
Dips x25
Carolina dry docks x25
Two minutes of Jack
Two sets of carolina dry docks x15
LBC x20
Flutter Kicks x20
Dolly x20
Plankerama
Scissor Crunch x20
Peter Parker x15
Parker Peter x10
Naked Moleskin –
There was much chatter regarding Cowboy and his merkin style. What is a Cowboy Merkin? Basically a Carolina Dry Dock. What is a Cowboy Carolina Dry Dock? Basically a squat. We tease only because we love….
QIC Slapshot emerged from the Providence Plantation clown car with orange cones in hand and placed them strategically aroud the football field….then did not use them at all during the workout. Was he going for the imitidation factor?
Reminder of the southland convergence on Sept 8 at Calvery Church – “The Rock”. The Charlotte South F3’ers invite all metro and north guys to join us that day to help launch this new site.
Shoutout to some of the new guys who continue to post – Pinstripes, Coal Miners Daughter and others. Good work men!
The Thang:
12 Pax met at 5:15 or 5:30 to run 3-6 miles. This being the end of our first month at the Devil’s Turn, we timed ourselves to gauge our progress. Of course, since we hadn’t timed ourselves before, we all set personnal records. Here are the official times. Presumably, there’s plenty of room for improvement:
The Shore (6 mi) 46:08, Jetski (6) 47:08, Ray Charles (4) 36:14, Stone Cold (4 miles) 29:22, Joker (4) 29:15, Donkey Kong (4) 30:16, Pretty Boy QB (4) 31:39, Hops (4) 32:50, Deep Dish (4) 33:17, Dora (4) 42:22, Thin Crust (3 miles?) 41:26, Mall Cop (3) 33:15
Naked Moleskin:
We have survived the first month and have a strong core of Pax who make the journey most Thursday mornings. Strong work by all.
Dora went exploring this morning and found himself straight out into the wilderness of the Greenway. His headlamp was flailing about looking for the right path when he was directed toward the 2 mile marker. With the help of his mental mapa he did make it back to the start, though he might have actually run 4.2 miles.
Our first month ended with today’s time trials. Our second month, next week, begins with woods and hills. Bring your headlamp!
Today is the last day to sign up for the group discount for the March Spartan Sprint through F3. The entire Shore clan is signed up. From what I saw this morning, so should be all from the Devil’s Turn grounds. Get on it!
Twelve men posted and voluntarily fed their lower extremities into the virtual wood chipper.
Warm Up
The Thang
PART 1: The Hill
PART 2: The Plates, a Tire and Misc.
Mary
13 Pax gathered in the Gloom for a downPAINment at The Rock for a final scouting trip, and to help Hops celebrate his 40th Birthday!
The Thang:
We’re not going to give a whole lot away in specifics of the workout as today was a dry run of just some of the pain for The Rock prior to our Sept. 8th Big Bang launch. Well for most of us it was a dry run, but more on that in a minute. We once again smoked ourselves running through only about 25% of the campus here at Calvary Church. This is a great campus to hold an F3 workout and we are blessed the Leadership of the church has allowed us to hold our new Sat. morning Charlotte South boot camp here. We once again tackled North Face, did a lot of running and pain stations, and had to get the sand out of our shoes!
Great job by all the Pax this morning including our FNG Michael Axelson (from here forth known as C. Everett Koop). It does get easier, as I am surely living proof of that. Looking forward to having you back out in the Gloom at all the Charlotte South Workouts!
T-Claps to Ray Charles pushing through the workout with a tweaked groin. One of us mentioned we were putting Icey Hot on our lower leg/calf while RC was talking about his #23 style dunk yesterday and slightly pulling his groin. One mistaken Pax merged the 2 conversations and immediately grabed his crotch and buckled his knees at the thought of Icey Hot. Slow down there brother, Ray Charles isn’t about to go there! Also T-Claps to Ray Charles for his volunteer work with the Johnson C. Smith Football team. He would like some support from the Pax throughout the football season at some of the games and practices to help support and mentor some of these young men as 95% of them have grown up without a father in the picture. It would be a great way for us to use the 2nd F while serving our community. You never no how you are going to affect another persons life!
And now to the final exercise of the day as one of us gets wet behind the ears. We transversed the parking lot over towards a smaller hill next to the pond to get ready for the last exercise. This time Run Stopper was taking the Q to lead us as he yelled out “Next Exercise is, The Bum Rush” as he tackles Hops and throws him into the pond! It was one of the biggest surprises and was great fun. Hops took it like a gentleman and was able to laugh it off with us as we all sang happy birthday. Happy 40th brother! After Mrs. Hops said your hair still smelled like pond algae after washing it 2 times I hope you showered off for a third! If you’re on Twitter check out the video that Tiger Rag posted of the festivities. If your not on Twitter then shame on you and join using your F3 nickname as your handle. We will be pushing a good bit of information out via Twitter as well as the website. Here is a link if you have a Twitter log-in: http://twitvid.com/YFVTN
F3 Dads was a blast as about 12 of us from Charlotte South headed to Freedom Park with the 2.0s after our downPAINment in the Gloom. My kids can’t wait till next year to do it again.
Announcements:
Next week everyone will all be at Area 51 at McKee Rd Elementary. Then the following week, Sept. 8th, will be the Big Bang Charlotte South Convergence at The Rock. We want every Area 51 Pax that has ever posted to be there to get smoked and have a great time! Begin EH’ing your friends by letting them know this will be a great first F3 workout to start. Beginning Saturday Sept. 15th both Charlotte South boot camp workouts will be held simultaneously at each respective site.
If you haven’t already signed up for the Spartan Sprint Race in March what are you waiting for? Area 51 and The Rock need to represent! Sign up by August 30th through the website to get in on the F3 discount.
26 men gathered in the Area 51 swamp land this morning.
The Thang – McGee QIC
The Burpee Warm-Up:
Side Straddle Hop x 10 / 1 Burpee
Side Straddle Hop x 10 / 2 Burpees
Merkins x 10 / 3 Burpees
Imperial Walker x 10 / 4 Burpees
Knee-Ups x 10 / 5 Burpees
Diamonds x 10 / 6 Burpees
SSH x 10 / 7 Burpees
Mountain Climbers x 10 / 8 Burpees
Slow Bicycle (The Bootlegger) x 10 / 9 Burpees
2 Minutes of People’s Chair / 10 Burpees
Subtotal Burpees = 55
The Devil’s Workout
Widearms/Diamonds/Merkins
Squats/Burpees/Jumping Lunges
Knee-ups/Jackknives/Bicycle
Burpees/Turkish Getups/Burpees
Turkish Getups/Burpeesx7/Turkish Getups
Subtotal Burpees = 50
Total Burpees = 105
The Thang – Slapshot QIC
Run to rock pile Squats with rock x50 Jump ups x25
Run through neighborhood to back field Peter parker x15 Parker peter x15 Walking lunge 1/2 field Bear crawl 1/2 field
Run to trail Dips x25 Run trail Dips x25
Run to playground Pull-ups x10 Scissor crunch x20 Pull-ups x10 Scissor crunch x20
Flutter kicks x20 LBCs x10 Dolly x20 Knee-ups x10
Run to parking lot
Nakedman Moleskin
-McGee may be good with numbers, but the oxygen deprivation resulted in a few unintented extra burpees this morning. 100, 105… what does it really matter… once you cross the century mark you know it’s gonna hurt.
-Turkish get-ups were introduced to Area 51 this morning… a real crowd pleaser. Thankfully, today was without bricks… maybe next time.
-Today’s age range for the PAX… 26 [Donkey Kong] and 58 [Boss Tweed]… proof that F3 fits for all ages. We know for certain that Donkey Kong will still be out in gloom 32 years from now… showing FNGs in 2044 proper form for burpees.