Business As Usual

Business As Usual

The shovel flag was planted while Journey blared from #F3BigBlack as 7 men gathered for business as usual at #F3DayZero.

The Thang

Boomer Sooner Q

Half lap around McAlpine track with some right and left carioca thrown in. Gather on the field for COP:

  • SSHs x 20 IC
  • Mtn Climbers x 20 IC
  • Merkins x 20 IC

Mosey to the rock pile. Pick a rock for heavy lifting. Line up along the sidewalk.

  • Side-to-side rock jumps x 20, sprint, CDDs x 10, sprint back
  • Front-to-back rock jumps x 20, sprint, CDDs x 10, sprint back
  • Bicep curls x 20, sprint, burpees x 10, sprint back
  • Bicep curls x 20, lunge walk, burpees x 10, lunge walk
  • Shoulder presses x 20, lunge walk, HR merkins x 10, lunge walk
  • Shoulder presses x 20, mosey to playground for pullups x 15
  • Russian twists x 20, mosey to playground for pullups x 15

Return rocks to pile and mosey to hill by playground.

  • Backward bear crawl up hill. Mosey back down. 20 dips
  • Rinse & repeat

Purple Haze Q

Run to the Yellow Rose parking lot. Circle up.

  • Merkins x 10 IC
  • Run up the hill and loop around shopping center entrance back to circle
  • Low Slow Squat x 20 IC
  • Run up the hill and loop around shopping center entrance back to circle
  • Flutter kicks x 20 IC
  • Run up the hill and loop around shopping center entrance back to circle

Line up in parking lot.

  • Suicides
  • Backwards run suicides
  • Bear crawl 20 yds, sprint
  • Lunge walk 20 yds, sprint
  • AYG sprint

Mosey back to front of school. Grab some bench.

  • Decline merkins, dips & incline merkins all x 20, run short loop in parking lot
  • Repeat exercises all x 15, run short loop in parking lot
  • Repeat exercises all x 10, run short loop in parking lot

Grab some wall for people’s chair.

  • Hold for air presses x 20 IC

More people’s chair but drop it lower for some excessive 10 counts

Mosey to side parking lot for Mary.

  • Freddy mercury x 25 IC (5 slow, 5 fast, 5 slow, 5 fast, 5 slow)
  • Dollies x 20 IC
  • Protractor

COT.

Moleskine

Making the decision to post on Saturday takes dedication. Making the decision to post at DayZero takes resolve. 7 did so with wreckless abandon this morning and worked hard for a solid hour.

Boomer Sooner brought the heat in just his 2nd Q. The War Baby clearly had the plan to get us all swole up for weekend. YHC then decided to run the Pax a little.

Great group of guys this morning. Some good 2ndF throughout without sacrificing the 1stF…Spackler contributing to both, but to one more than the other. Gummy showed up peeved, shunning Ascent forever after SwissMiss twitter stole this morning’s Q right out from under him.

Announcements

  • Area51 Christmas Party 12/6 at Sugar Creek Brewery
  • Joe Davis Run on 1/10
  • SoleRedemption Shoe Collection. Hairball is the DayZero shoe Q.

 

 

Avast the clean&press

7 hearty mates sailed into Port Olde Providence to join YHC and High Tide who were swinging some oddly shaped cannon balls in a pre-workout workout.

After some brief chatter, we rounded up the iron, moseyed to the field and circled up.

COP:
SSH – 20 IC
IW – 21 IC (Q miscounted)
Merkins – 15 IC
Squats – 15 IC
Having got the blood flowing, it was time to move on to the main thang: partner up and line up on the sideline, partner 1 does called exercise while P2 does recovery run to other sideline and back, flapjack until reached called total count. Plank when finished. Once all PAX planking, move on to the next round.

1)      100 2-handed swings
2)      100 partner total CDD
3)      150 dead bugs (each tap is “1”)
4)      60 clean and press (had called for 100, but audibled 60)
5)      100 merkins
6)      200 Freddy Mercury (each knee is “1”)
7)      50 viking press (or some approximation that wouldn’t result in injury)
8)      100 calf raises

  • mosey to pullup station
    chin to bar and hold for 10, then descend slowly to straight arms during 10-count
    1 burpie
    chinup for 8, 8-count descent
    2 burpies
    chinup for 6, 6-count descent
    3 burpies
    chinup for 4, 4-count descent
    4 burpies
    chinup for 2, 2-count descent
    5 burpies
  • Mosey around closest ball field and back to COP site. On your six.
    Form circle on field.  Each PAX calls a Mary exercise.  PAX perform called exercise AMRAP while caller lunch walks or frog jumps around circle. If YHC recalls correctly, we had a few Flutters, and a few Protractors, Freddy Mercury, LBC, and regular sit-ups.
  • Protractor: each Pax calls a degree and hold for 10 count

Moleskin:
Thank you for the honor of leading – I had fun and hope you did too.  Way to push yourselves, especially with the novelty of some new movements courtesy of the kettlebells. If you don’t have a KB, you should get one soon.  There are several workouts around Area51 that make extensive use of KBs, and I’m sure they will be making guest appearances at other workouts from time to time.  But since we can’t all be beasts like High Tide and swing a 45# bell like it’s a birthday balloon, I recommend starting with something a bit smaller.

T-claps to Relo – War Daddy, and to Low Tide, who is recovering from an ankle injury, but still hung tough.

Announcements:
Project Sole Redemption: Bring pair of used men’s shoes (decent shape and cleaned off) next month between November 10-17. Goal for Area51 is 300 pairs.

Base Camp PreBlast: Looking for some Good Living.

Come out Monday 10/20 for a dose of Good Living. Don’t know what that is? Ask a friend or a stranger and then grab your gloves, head lamp and prepare for some serious work. DFQ will be in full effect. BRR, Mud Run, Spartan things, Xfit Games pale in comparison to the world’s toughest challenge. ‘Merica man, ‘Merica.

Bring your ruck, bookbag, manbag, whatever and we will fill it with some bricks and get to work. No sack? Don’t you worry your perty lil heads. There will surely be something for you to carry.

Thar be PAX on them thar hills

Posted on behalf of Glass Joe…

8 pax turned out for an almost perfect (temperature wise) morning at Overdrive.

The Thang!
Two quick “Hair Band Miles” around the parking lot (not to be confused with two quick miles) and circle up!

COP:
SSH x 20
IW x 20
Flutters x 20
Dolly x 15

The Pax mosey to the bottom of the hill for a little modified Jacob’s Ladder work.
Round 1:
Run to the top for 10 burpees and run back down for 1 merkin. Decrease burpees by 1 each run up and increase merkins by 1 each run down for a finish of 1 burpee and 10 merkins. Plank when finished.
Round 2:
Run backwards up the hill for 10 hold ’em three second LBCs at the top and 6 inch leg lifts that increase in time by 5 seconds at the bottom. Finished with 5 hold ’em three second LBCs at the top and a 40 second 6 inch leg lift hold at the bottom. Plank when finished.
The pax were looking a little gassed so let’s do another “Hair Band mile” for recovery.
Round 3:
Back to the hill we go. This time, bear crawls up the hill from the bottom to the sidewalk at the top. 10 slow squats at the top and then run back down the hill. Decrease by 1 in the number of squats at the top after each crawl up. This seemed to be a real crowd pleaser but all fun things must come to an end so we planked after 5 to gather everyone together.
Another “Hair Band Mile” recovery run.

1 MOM
Oh look, there is a minute left….
Dolly x 20
Recover and done!

COT
Moleskin
As always gentlemen, enjoyed our time together in the gloom this morning with a strong showing by all.
In my normal empathetic mode, I got there early to put some orange cones in potential ankle breaking holes on the Sun Valley Hill. Ends up we didn’t even use that section. #safetyfirstfail
Glad to see Donut Hole join us for Overdrive.
Apology for my exuberance in cadence at the beginning during SSH followed by an awkwardly slow cadence for IW. Just needed to get on my six to get in rhythm. #notsurewhatthatsaysaboutme #leaveitalone
Thanks to Hair Band for taking us out at the end.

Announcements:
– Bratwurst will launch a new workout on Wednesday October 29th at Marvin Ridge, details being finalized. Let’s plan to support the launch if you can make it.
– Ice 9 & Snowflake will be launching a Saturday workout November 15th in the Weddington/Wesley Chapel area, details also being finalized. Might do a Union County convergence to support the launch.
– We are collecting any extra tennis shoes you have. (Sneakers for us Yankees – HB)
– Hopewell Baptist 5K is this Sunday. Drop Thrill and Glass Joe have signed up. Donut Hole is um, attending but not signed up yet. Double E is attempting to get back from his 200 mile bike ride in time for it. Would love some more pax to attend if you can make it. It’s at 6 pm. Link if you want to sign up or need details: http://www.sportoften.com/events/eventDetails.cfm?pEventId=13412

I might be the first to get knocked out but I kept getting back up. #lifelesson
Glass Joe
(No giving up, no retiring!)

Walls, Walls and More Walls

Great Wall

10 brothers met at 0515 at the Vine Restaurant at the Ballantyne AO to embark on a journey to acheve mud running greatness. Here’s what we did:

The Thang:

Run down Ballantyne Commons, east with some bench jumps and lunge walks thrown in.

Turn left on Ballantyne Commons Pl then some serpentine hill runs

Run up to the 2nd level of the Premier parking deck and circle up for COP: SSH X 15, IW X 15, 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 2 – 5 foot wall jumps and run back to the starting point X 3.

Move down to level 4.5 and split into 2 group. We then took turns boosting each other up a 9 foot wall X 2.

We ran down the staris, back out onto Ballantyne Commons Pl and run down cross the bridge and turn right behind one of the BofA buildings.

Plank and 20 merkins in cadence while we wait.

Run down behind the BofA buildings – across top of the hill then slalom around the trees across the back.

We arrived at the Kid’s pond lake to the dock 5 Burpees OYO, 1 lap around the lake, 15 merkins and 15 LBCs in cadence.
Run over to the field behind Kid’s Pond and to the following in the grass: Bear crawls, crabwalks and inch worms.

Head down the trail thru the woods and Bear crawl up and over the bridge.

Run up hill to short stone walls – up and over x 3

Run around lake over to next lake behind the Hixon building. Run around lake 2 times at your own pace and the winner (Mermaid aka the South Charlotte busted paw champion) calls exercises in cadence until everyone completes their 2 laps.

Head towards the exercise trail, but climbing over the 5.5 footwall on the way. Head to the COT.

Moleskin:

10 PAX proved they were Brave enough to handle Madame’s challenge this morning. My goal today was to climb walls. We climbed walls that were 4, 5, 5.5 and 9 feet tall and covered 4.7 miles in the hour.

Always a pleasure leading the men in the gloom.

Announcements:

The Stand – 3rd F workout is at the Panera at Carmel and 51 right after The Brave – check it out Champagne and Purple Haze on Q.

Spartan Super – Oct 26th. – 30% F3 Discount. Here is the post: http://f3nation.com/2014/09/10/super-spartan-carolinas-october-26-2014/

Bring your old shoes next week to donate them to the men’s shelter. Need clean, men’s athletic shoes.

Great work this morning men!

Don’t Sell Your Sole

Nineteen independently-minded Pax assembled of their own free will, clear of conscience and pure of heart–discounting for a moment original sin / total depravity.  Which reminds me, sounds like Joust had some good numbers today.

There were four for a KB appetizer consisting of 2 Brits and 2 Hairy American Winning Machines.  Cottontail didn’t stoop to Haggis’s level by bringing a trailer hitch to KB but he came close with his 1940s Iggy Mandlebaum dumbbell (GO TIME).  But credit where credit is due: What he lacked in grace he made up for with awkwardness.

In contrast to the throwback manliness of Cottontail’s dumbbell, was Sussudio’s,  ahem, “dog,” Kiara. He was unsure of the breed (which is what I would say, too, if I had a dog like that) but it appeared to be a mix of Maltese, guinea pig and a loofah. Kiara is apparently named after the 5th generation lioness in the lineage of the Lion King and Simba, having not seen his daughter in some time offered thanks while inspecting his glands.  Kiara was quite pleased with the whole production.

Simba

After Sussudio put the “dog” back in the glove box, the show went on.

THE THANG

Warm Up Burpees:

  • Standard x 10
  • Long Sleeves x 15
  • Long Sleeves and Tights x 20 (and he still almost beat the rest of us. #Webster)

WARM UP CIRCUIT

  • Mosey to the S. Entrance.
  • Mosey to 1st Wrong Way sign – SSH x 18
  • Mosey to 2nd Wrong Way sign – Low Slow Squats x 15
  • Mosey to 3rd Wrong Way sign – I Walkers and salutations from the ducks.
  • Mosey to 4th Wrong Way sign – Slow merkins x 15 or so (because real people doing real merkins can’t do 10 sets of 50 diamonds, like that crap they pull at Joust)
  • Mosey to N. Entrance – Can’t recall, but it was tough, you can be sure.  Also found Joker wandering in the from the cemetery.

MERKIN CIRCUIT

  • Same stops with 7 diamonds (keeping it real, see above)

LEG CIRCUIT

  • Same stops with 10 squat jumps.

CORE CIRCUIT

  • Same stops with 7 heels to heaven

Jailbreak back to the house, with a few minutes of Mary before COT.

MOLESKIN(E?)

  • Like most Thursday nights after the kids are asleep, I settled down with my Ham radio and police scanner to catch up on international and local events. Soon after getting my channels squelched, I got a text from one of my informants who has infiltrated a Group Texting gang, The Sons of Emoji.  At risk of life, limb and not being invited to pick up soccer at Elon Park, our courageous mole forwards me this group text message, from the gang leader himself:  “Dear Valued Pax:  Your friendship/acquaintance/existence is very important to us and we need your warm body to artificially inflate numbers tomorrow at Joust.  Turns out that Meathead Stone Cold let the place go to heck but now that we have a soccer player running the place, we need your support.  If you can fog a mirror, post.“
  • With loins girded, I took to Twitter to stem such blatant astro-turfing.  The resulting twitter slap-fight ended with me confidently (it turns out over-confidently) stating that I would donate one pair of shoes to #SoleRedemption for every pax more that posted at Joust (8 week rolling avg = 7.71 over Kevlar (8 week rolling avg = 20.86).  Knowing I was playing with house money, I upped the ante to not just this Friday but the next three after it.  I came this close to spotting them 5 pax, too….
  • The results after Week 1 puts 10 pairs of shoes on the Big Board for the CRM men.
  • There was also considerable Twitter noise Thursday about the whose hill / mountain was bigger, Joust’s or Centurian’s [sic].  The suggestion of a Home and Away between the two AOs was met with crickets.  Bwaak, bwaak.
  • Fine work by the Kevlar men, a shining example of integrity and uprightness. Don’t be swayed by the culture whispering in your ear.  Do the right thing.  And if you don’t–well, more shoes on the Big Board.

ANNOUNCEMENTS

  • Sussudio is Kevlar ShoeQ for #SoleRedemption: http://f3nation.com/2014/10/16/project-soleredemption-to-benefit-charlotte-rescue-mission/
  • Olympus is celebrating it’s one year anniversary tomorrow.  Get out there and support them, lest the Sons of Emoji come knocking.
  • Mile Time Trial at Community House Middle School this Tuesday.  Look for more info on all the appropriate Comz channels.  Looking to borrow a pair of Nike Frees, size 12.  DM me.

Finally a Good Suggestion (at least the first one YHC has followed)

The shovel flag was firmly planted and 22 of S Charlotte’s finest got up early for a downpainment on the weekend.

The Thang:

Warm-up – SSHX20, Squats X10, Freddie Mercury X20

The Murph – Run 1 mile, 100 pull ups, 200 merkins, 300 squats, run 1 mile back

That is all – simple but effective

Naked Moleskin

Our fearless site leader, still nursing a sore ankle, handed over the reins at like 9pm last night.  As I had just Q’d Hydra and still had bricks in my trunk I figured why not just double down and use again.  Unlike the evil thoughts that normally eminate from Purple Haze, he quickly suggested I leave the bricks in the trunk.   Knowing PH is wise beyond his years, I obliged (for once – may not happen again so savor the moment).

TR laid down a challenge for the men of Centurion on Twitter so we will see where it leads.  Interesting how it got laid down the day before a new workout (the “Brave”) depleted several of our stars.  No matter, we will reload (#starfish) and be stronger than ever.

The Murph limits mumble chatter but maximizes effort if youi want to finish in 45 minutes.  The PAX pushed hard but I noticed we need to figure out how to get pull ups into our routine more often – alot of Australian rules pull ups this am (YHC quilty as charged – kryptonite)

Announcements:

Escargot is site Q for the shoe drive.  Please bring 1 (or more) pair of used men’s athletic shoes for donation to use at the Charlotte Rescue Mission.

Joe Davis memorial run set for Januay 10 (https://joedavisrun.racesonline.com/home).   Please spread the word and sign up.

Hops took us out with a great prayer.  Thanks for including our brother BIll.  He is doing great and I am confident our prayers are a big part of this.

5s and The Blue Door

Blue doorThe Thang:

30 Merkins OYO
Grab a KB and lets mosey, stop and 30 Merkins OYO, mosey, 30 Merkins OYO, mosey to track, 30 Merkins OYO and put Kbs in the corner, 30 Merkins OYO

Head to the bleachers, split into two groups and get to the bottom steps of the outside bleachers. 1st person starts bear crawling up steps, at every 5th step you stop and do 5 incline Merkins…get to the top go to next set of stairs and do the same going down and every 5th step is 5 decline Merkins…when finished move to the next set of stairs and go up with every 5th step doing 5 Merkins and meeting at the top. When waiting for the stairs to open up you are doing jump squats touching your heels on the way down for good ROM.

Move to the end of bleachers and notice the 4 brick columns plus 1 Blue Door (5s). Weave up and down Mini-Gma to touch each column and back down to the bottom after the fourth so you get the full ROM of the Blue Door…halfway up to the Blue Door, your quads should feel like they are about to explode or fail.

Mosey back to gym equipment and half of pax does 20 pull ups while the other half does 40 Dry Docks…flap jack.

Head down to the track, sprint to the KBs in the far corner.

>45lb Kbs do 50 swings, <45lbs do 100 swings…when done do Merkins until rest of pax is done.

80+% around the track back to the bleachers.

Up the stairs to repeat the 5s to the Blue Door. Back to the gym equipment and Merkins until all the pax arrive.

Back down to the track…get in lines to bear crawl 5 steps and then 5 Merkins, repeat for about 40 yards.

Sprint to Kbs to do 40 two handed push presses.

Sprint back to bleachers for severe decline Merkins/handstand pushups with feet on top of the railing…as many as you can for 1 minute.

Sprint back to Kbs and mosey with Kbs, stop 30 Merkins OYO, mosey, 30 Merkins OYO, mosey 30 Merkins OYO back to start.

30 Merkins (requested by Mall Cop)
50 crunch squeezers OYO
30 Merkins
Extended Protractor
30 Merkins
As many Diamond Merkins as you can in the last minute.

Moleskin:

Beautiful chilled morning, 29 Pax came out in force to honor Stone Cold's past leadership as the Joust site Q, and welcome in the new site Q…the infamous Header! Thanks for stepping up to lead Header! The pax crushed it this morning, and there were a few asking where the SSH and IWs were after the 3rd set of 30 Merkins. The mumble chatter was left to mere groans for the majority of the workout, but some (Brown) still were able to throw in their hilarious as always quips throughout the workout…mainly questioning/making fun of why more pain was added. I am definitely not one to want anyone to leave a workout feeling like they wasted their time, or it was too easy. Hopefully that was accomplished today…

The 5s to the Blue Door was almost added in a 3rd time, but I wanted to make sure we got back to the start on time. Next time we will take it to 5 repeats of 5s to the Blue Door and ditch a few of the other that was mixed in…if that doesn't improve your hill running ability on pavement, nothing will.

I noticed how much the Merkins were wearing on the pax when we were at our 2nd stop on the mosey back and stop for 30 Merkins, when people finished their 30 got up and were sprinting with their Kbs back to the parking lot so another stop for 30 would be averted. Thanks to Mall Cop for requesting more Merkins once we got back…requesting may not have been really what he was doing, but I wanted to make sure he and the pax got their monies worth, so a few more were included.

Thanks to everyone that came out, it is a great site, and hopefully we can keep supporting it!

Announcements:

Welcom to FNG: Smokey (Brad Childers)

Joe Davis Run in January, sign up and support.

Support F3's drive for athletic shoes "SOLE REDEMPTION" for the men at the Charlotte Rescue Mission…TR is already on the board for 10 pair…he said he will donate one pair for every person that Joust has at a workout for the next 3 Fridays over Kevlar. Today: Joust 29 – Kevlar 19 Thanks TR for leading and trying to help Joust grow in numbers, and provide shoes for some men that are in need of support in many areas!

I Got a Rock

14 PAX enjoyed the cooler climate for their daily #DownPainment at Peak 51.

The Thang:

COP

  • SSH x 20
  • Imperial Walker x 20
  • Merkins x 15
  • Squats x 20

Rockpile

Mosey to the rock pile, and choose a rock wisely. Partner up with a PAX who has a similar sized rock. Partner 1 does called exercise while Partner 2 runs to the length of the parking lot and back. Flapjack when Partner 2 returns.

  • Round 1- Curls
  • Round 2- Tricep Extensions
  • Round 3- Squats
  • Round 4- Overhead Presses

Catch Me If You Can

Staying with your partner, mosey to the track for some catch me if you can. Partner 1 runs while Partner 2 performs called exercise then chases Partner 1, then flapjack.

  • Round 1- 5 LBCs
  • Round 2- 5 Merkins
  • Round 3- 5 Lunges each leg

Hill Work

Move to the hill behind the baseball field. Partner 1 runs up the hill while Partner 2 performs called exercise. Continue until the total number of called exercise is complete.

  • Round 1- 50 Lunges (25 each leg)
  • Round 2- 25 Diamond Merkins
  • Round 3- 20 Burpees

People’s Chair

Mosey towards school and grab some wall for the People’s Chair. 3 total rounds, 2 with 50 air presses

Mary

Head back to the parking lot for some Mary and as per Drop Thrill’s request, a visit from our friend Jack Webb

  • Jack Webb
  • Dolly x 20
  • Rosalita x 15
  • Sid the Kid x 10
  • Flutter x 10

Moleskin:

  • Strong work by the PAX today, the group is growing stronger each week
  • Simba asked YHC a few weeks go before he Q’d Peak 51 if there were any rocks at the AO and we not seen any. The next week they appeared and YHC made use of them this week.
  • Nice job and thanks Sensei for taking care of the COP, we’re looking forward to your VQ real soon
  • Much to Drop Thrill’s dismay, Jack Webb paid a visit
  • Welcome Pepe from F3 Charleston visiting Charlotte on Business
  • Five PAX put in for extra credit with a pre-workout run
  • TCLAPS to Dumpster Fire, second post at Peak 51 and posted at Bagpipe this week, keep it up
  • Thanks to Dolphin for sending us out
  • Sound of with any mumble chatter

Announcements:

Kevlar Pre-Blast

Judging by Busch’s Wednesday pre-tweet, his Joust Q will be a spine-tingling tour de force of histrionic proportions. Maybe even better than that Olympus workout where Alf replicated a Japanese game show.  Super Short Fuzzy Balls or something.  Can’t compete with that.

All I can offer:  You know that sense of accomplishment you feel after working a piece of steak out of your teeth with your tongue?  Kevlar will be like that.

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