It was Phoenix like really. Day Zero rose from the ashes once again. 14 (incl 1 FNG) suffered through one of the toughest workouts ever to be delivered in the entire whole wide world. Ever.
Spackler Q
Light jog around ‘track’
COP
20 SSH
20 CDD’s
20 IW
Grab a rock for a pyramid
Complete exercise, run 50 yards, do 10 merkins and run back
Exercises included 10 curls, 20 deep squats, 30 presses, 40 bent over rows, 50 calf raises
‘Cool’ Down Indian run around track
*20 burpees OYO
50 LBC, 40 PP, 30 Tricep Extensions, 20 Diamond merkins, 10 basketball court sprints
Radar Q
Mosey to Yellow Rose and partner up/split in 2 groups
Indian Run challenge around the shopping center with 10 burpees for each group at their 1st corner. All must finish together so you are only as fast as your slowest man.
The Q’s team won. Nuff said.
Keep same teams and line up for sprint work. While teammate sprints down the parking lot and back the rest of the team does some exercise. We did that for awhile.
Mosey back to lot.
Mary
No clue what it was but looked like a dying cock roach and flutters.
Moleskin
Welcome to FNG Piano Man. Good work out there. Today was a tough one.
Day Zero finally getting back to some good numbers. Glad to see the site Q’s finally getting control of the situation. #embarrassing
One would have thought the FNG made fun of Geraldo’s Mom’s meatballs or something. G man went borderline Guido on him during name-o-rama. “I said WHERE in Long Island?!”
Things got weird during the Indian Run around the shopping center when Team Awesome had to carry their FNG. Literally.
#Cotters to Purple Haze. Or was it? He looked just fine to me.
Joker has awful gas
We were treated to a fly by of a #ginger (Fireman Ed) chasing a shirtless man (Stone Cold) at the Yellow Rose.
Burpees weren’t planned today but The Mouth tried to lead a rebellion against the Q during the cool down Indian Run. We all got to watch him do 20 burpees as punishment. And he was still talking.
Announcements
None
As the pax rolled in for the 0700 start of Ascent, many were questioning whether they’d stumbled upon #F3Meathead or #F3Olympus after eyeing the 3 swole dudes already there and the assortment of kettlebells scattered around. Not to worry, guys, just a little pre-KB work going on. (Tempted to say “nothing to see here”, but there actually was.) When the dust settled and the toys were put away, 10 pax had assembled on the wondrous grounds of Olde Providence, eager to make their downPAINment on the weekend. Full disclosure: no change was provided.
The Thang:
Stump Hugger on Q, properly disclosing the pax
COP:
Slow mosey (2nd F pace) to Harris Teeter, with random stops along the way for called exercises:
Q sent Byron into Harris Teeter w/ 2 bills to pick up some Tic Tacs. #breathmints #wonthelpthesix #errandrunning #grocerygetter
Mosey back to Olde Providence – planks along the way
Indian Run for about half the route – passing the Tic Tac baton.
Arrive safely and with all pax back on the OP campus.
High Tide on Q
Mosey to the playground for some child’s play
Set 1 – Playground
Set 2 – Concession Stand
Rinse and repeat through both sets 4 times or until time called
Mosey to little ball field and meet
Mosey to the school wall
Mosey back to the little ball field
Mary:
Done
COT
Announcements
Moleskin:
What a great group out today. Lots of 2nd F chatter. #Kotters to Relo, attempting to return from an injury. Good to see you, brother. Couple of other pax with tweaks too, trying to stay engaged as they work to return to form – glad to have you at Ascent!
Stumphugger and Byron joined YHC for pre-KB at 0630. Thanks gents! We got a brief pump, and YHC used them to dry run parts of the Weinke for F3Meathead this week. (pre-blast: bring a small bell, in addition to your usual gigantor) Added bonus was the looks and chatter we generated by the arriving pax who thought they had mis-posted to Olympus!
Stumphugger got some grumbles and a near refusnik from some of the pax on the call for a mosey to Harris Teeter, “this isn’t Hydra; that’s why I stopped posting to Hydra”. Mutiny avoided, it was a good trip off campus and offset the minimal running planned by YHC.
Some good mumblechatter on the call from Stumphugger for Byron to buy some Tic Tacs on our trip to Harris Teeter. Does someone’s breath stink? Smells other than breath for the six. Should we have all brought our shopping lists? The M wanted me to pickup a gallon of milk while I’m out… We found out, the Tic Tacs served as the baton for the Indian Run on the way back. Plus, Tic Tacs were on Stumphugger’s shopping list…
Several of the pax seemed to like the strength portion of the workout with MM (minimal moseying), so YHC took the opportunity to promote F3Meathead. #0.0 Looking forward to seeing you guys on Thursday!
Thanks for the opportunity to lead today. Thanks for the co-Q, Stumphugger. For the rest of the pax, let me know when you’d like to lead all or 1/2 of a workout. It’s fun, you pick the exercises you like(!), and you’re more ready than you probably think you are.
Have a great weekend!
Aye!
High Tide
LOCATION CHANGE!
Swift will be launching from Community House Middle School (9500 Community House Rd.,Charlotte, NC 28277) for the next two weeks only. This location is less than 3 miles from the normal meeting place at the Vine. Park in the bus lot on the track side of the school. Use the northern entrance.
This week, we’ll be prepping for the 10/21 Mile Time Trial (Preblast http://ift.tt/1yQTqjl) and getting in a workout at the same time. The workout of the day is the “Eric Liddell” – 200s and 400s at your 1 Mile race pace. Don’t know the workout – check the inagural Swift preblast at http://f3nation.com/2014/04/21/f3swift-preblast that is complete with Chariots of Fire highlights.
Exact format is rounds of:
12 men decided to answer the call and check out this new thing called The Brave. And they were not disappointed. Temps were great for a nice stroll around the Ballantyne (SOB) AO
No FNGs so abbreviated disclaimer given and we were off.
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 (remember the leatherneck)
Run to bottom of left Premier parking deck, up the stairs.
Plank waiting on the 6
Run across top of parking deck and back down the stairs.
Run back out onto Ballantyne Commons Pl and run down cross the bridge and turn right behind one of the BofA buildings.
Plank and 25 merkins OYO while we wait.
Run down behind the BofA buildings – across top of the hill then weaving around the trees across the back.
Around lake to the dock – MT lead exercise:
SSH x 15 in cadence
IW x 15 in cadence
Another lap around the lake – then trip thru the woods
Bear crawl up and over the bridge
Run up hill to short stone walls – up and over x 3
Run around lake and back down the hill behind the office building
Line up facing downhill – Wide arm merkin walk – 10 to left and 10 to Right.
Continue on downhill along woods, then back up and across parking lot to larger wall.
Climb wall 10 times, topping out with alternating feet = 5 with right and 5 with left.
Run over to next lake behind the Hixon building.
Run around lake and back to picnic area overlooking lake – 25 LBC in cadence, 15 merkins
Run around lake again and work way over to next lake.
Backwards run up the hill, back down – 10 merkins then lap around lake – plank
Rinse and repeat – but run to entrance to exercise trail.
Stop along the way for 15 more merkins
Run exercise trail to lower parallel bars.
3 trips thru bars
Mosey to High parallel bars.
3 trips thru bars
Run back up and around Loch Ness and back to Launch
Time: 1 hour Distance: 4.8 miles
NMM
Great first workout for launch of The Brave. Thanks to all the Pax who decided to give it a shot. Everyone worked hard and we pushed the pace. Keep coming out – we will keep it interesting – there are lots of great obstacles at this AO.
Thanks for the opportunity to lead – its aways an honor and privilege
Announcments:
The Stand – 3rd F workout is at the Panera at Carmel and 51 right after The Brave – check it out YHC 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/
Thanks again for a great workout
Champagne out.
The morning finally arrived, what started out shiny and new has now been put through it’s inaugural downPAINment and it went something like this…
The Thang!
Quick loop around the parking lot (Hair Band Mile) and circle up!
COP:
SSH x 20
IW x 25
Slow Prison Squats x 15
Manmakers x 10
Mosey to back for railslides demonstration (for non Outlanders) then mosey to the side and partner up speed/size don’t matter.
P1 runs to do railslides and back, P2 does called exercise until P1 returns, flapjack. Each round 2x
Round 1: Burpees
Round 2: Dips
Round 3: Squats
Round 3 step up/jump up
Mosey to front of school and plank up single file head to toe, wow that’s a long line, Audible! Make 2 lines! (Good call CT)
Intro to Indian Bear Crawls: (In an effort to be politically correct I heard Runstopper yell Native American)
While waiting PAX are doing merkins, The PAX at the #empanage bear crawl to the front. 2 rounds.
Next, on your six! Indian Crab Walk
While waiting PAX are doing LBC’s, #Empanage crab walks to the front. 2 rounds
Recover and grab some wall for People’s Chair! Whoa, why is Runstopper leaning in to whisper in my ear?! Q-Jack! Basically stay on the wall a loooooong time and throw your hands up in the air with some calf raises thrown in for good measure. #Nochickenlegs
Off the wall, circle back up. It’s an honor to have Jack Webb visit the launch of Overdrive!
1 merkin to 4 air presses up to 10
6 MOM
Flutter IC to 20
TR Q-jack to intro us to the single leg flutter & dolly
Recover and done!
COT
Moleskin
So I figured if I showed up at 5:15 I would be one of the first to the AO outside of those pre-beatdown runners, never thought I would be pulling into a crowd at that time. Seems the #clowncar got there from the Arboretum in 10-15 minutes. So for all the Area51 guys who complain about distance, it’s not as far as you think! (Or Stone Cold has a Delorean with a Flux Capacitor)
While I have Q’ed at Outland a bunch of times now, today oddly felt like my first, as witnessed in the COP when I mumbled something like “Exercise posit…Ready… ugh, Move…” Why not, let’s start the Q heckling early. And thanks to CT for the loaner time piece, can’t believe I forgot my watch. #Iknowbetter
Overall a strong showing by all the PAX, I’m not sure what TR was doing at one point during partner work though, it was either Cumberland County Viaducts or Jane Fonda Yoga. #samething
Great to see HorseHead back at it after being on IR for a while and Drop Thrill and Turnpike get stronger every week. Also #Kotters to Spielberg for getting out there after a long break to help support the launch.
It was great having our Outland crew represent and I really appreciate the Area51 guys making the effort to come out and support this launch, it was humbling and an honor to see the crowd and be able to lead today! On top of all of that, a Hair Band always appreciates something like 18 & Life being sung after the 18 count while getting my phone, not sure who threw that out there though.
Thanks to TR for taking us out at the end.
Announcements:
21 men assembled for some exercise on a Friday morning at CCHS. 4 arrived early to swing some bells. Virtual shovel flag planted as Escargot is on the mend. Chelms absent due to a traveling M. Disclaimer given to include questions about allergies and medical conditions, as well as the usual.
Thang
COP
SSH x 20 IC
Merkin x 20 IC
Hold plank/6 inches hold/10 merkins
Mosey to north end of football field.
5 Lap Set
Start with 15 Jump Squat
Run halfway around football field and stop after the hill. 30 LBC
Run back to start. Repeat x 4.
Plank-o-rama to wait for six. RAH/RLH/flapjack/RAF/LLH/flapjack
Merkin Set
Sets of 10 in civilian cadence. Regular/Diamond/Wide
Mosey across 51 to parking lot above Jack-In-Box
Plank into Merkin Set
Sets of 10 in civilian cadence. Regular/Offset Right/Offset Left/ Wide
Mosey to Palatine Hill. Approached PH from back and ran up and over
Mary
Heels to Heaven x 30 IC
Flutter x 25 IC
Protractor with three consecutive 10-counts at 45 degrees
Dolly x 15 IC
Mosey back to Jack-In-Box parking lot
SSH x 25 IC
Mosey across 51 to picnic tables on CCHS campus
Bench Set
15 Jump-Ups/15 derkins/15 dips/Plank
Mosey to Rock Pile and grab exercise rock.
Rock Set
Sets of 20 in civilian cadence. Curls/Tricep Extension/Overhead Press/CDD/Overhead Press/Tricep Extension/Curls. Drop Rock.
Mosey down to launch lot. Line up along lot.
Sprints
AYG sprint to last light (approx 60 yards) and back x3 with called exercises at each end for reps 1 and 2. 1: Squat x 15/Burpee x 10. 2: LBC x 30/Merkin x 20. 3: AYG down/back
Finish with 20 Merkin OYO. COT
Moleskin
The fall weather makes for great conditions for the work we do. Strong group of men this morning to cover 2.66 total miles. T-claps to Cane for collecting data. Sacagewea, Checkpoint, Bushwood, Hannibal were pushing the 5 lap set pace with Sacagewea taking ownership. Strong work by all pax on this set. Welcome to Grease Monkey who completed his 2nd F3 workout and was site FNG. Welcome back to Sunrise. 3 weeks on the couch with a broken toe. Glad to have you back brother. Been missing the mumblechatter. Several members of the pax demonstrated blazing speed on the sprints. Too many Larry Birds to remember. Brushback was flying as he noted he was trying to keep up with Sacagewea. YHC took group out in BOM. A pleasure and privilege, as always, to lead at Centurian.
Congrats to Checkpoint. Not only does he always push the pace in workouts at 53 years of age, his F3 Metro Mud Run team finished #12 overall. Respect.
Announcements
12K obstacle race at Whitewater Center tomorrow (10/11/2014) at 9:00. Checkpoint can provide further information.
Trips for Kids tomorrow 0900-1200 at Col. Francis Beatty Park. Farside on Q. Will not ride if raining.
Please see weekly email and website for further information.
Four men left their fart sacks early in the morning to participate in the pain. We were small in numbers today but large in effort!
COP- ran to the upper field, circled up… SSH X 10, IW X 10, Merkins X 10, mountain climbers X 10, rock hoppers X 10
Mosey down to football field and got on the 10 yard line. Sprinted to the other 10 yrd line , did 10 Merkins and sprinted back – plank 6″ for 10 second. Flap jack 5 times… Substitute Merkins for burpees, CDD, rock hoppers, diamond merkins
Mosey to top of grandmother mountain to the playground. Did 10 reps of declined Merkins, pull ups, and jump squats. Five total sets
Mosey back down to football field to 10 yrd line. Ran last 5 sets of gassers to get to our number 10 for the day. Exercises were Freddy Mercury, LBCs, heels to heaven, mountain climbers, Merkins.
Mosey to playground at top of stadium to finish off last five sets to get to ten. Excersises were Merkins, pull ups, jump squats
Ran stadium steps – one leg, other leg, hop up
Mosey to parking lot for Mary… Flutter x 10, 1legged flutter x 10, flap jack, mason twists x 10, lbc x 10,
The theme for today October 10 (10/10) was the number 10! No chatter but we were all grateful the 10 gassers were split into two groups of 5. Great work but all men – great location – honor to lead today!
18 posted for something a little different today at Kevlar.
THE THANG
Mosey to parking lot while dodging the squealing wheels of Hacker.
SSH x 15
IW x 15
Merkins x 12
Mountain climbers x 10
Sprint lap
11’s Diamond merkins/heels to heaven
Lung walks and sprint to school attempting to beat Sussudio
Over to outside gym area
Pick a starting point in circle (45 secs exercising and 15 secs resting)
1) Rowing machine
2) TRX bands
3) Pull up bars
4) Burpees on crash mat
5) KB swings
6) Step ups on box
7) Tractor tire flip
8) KB swings
9) Box jumps
10) Shuttle runs
11) Decline sit ups
12) Perfect push up
13) KB swings
14) Slam ball
Must have missed a few…
Burpees 45 secs 15 sec rest
Spartan burpees 45 secs 15 sec rest
Louganis 45 secs 15 sec rest
Jump squats 45 secs 15 sec rst
Turkish get ups 45 secs 15 sec rest
Wide arm merkins 45 secs 15 sec rest
Mary
COT
YE OLDE MOLESKINE
Utilized a new part of the Kevlar campus today going with a little tabata style workout over on the outside gym. Even though it looks a bit dodgy the outside equipment, timer, and Pandora tunes left their mark on all of the lads. There was a little something for everyone: KB’s for Big League Chew, burpees for Donkey Kong, pull ups and mountain climbers for Busch, a bit of running for Susudio and all of the above for Far Side claiming he was out of shape! Young Love had the perfect form on the crash mat burpees with almost a swan dive technique which seemed way easier on paper. Beaver may have the latest entrance ever to an F3 workout finally finding us tucked away behind the shed!
The Beats pill and Pandora did its job with some good tunes until it came time for the 45 sec burpee rounds. Just when we needed some motivating tunes from ACDC on came the cheesy commercials to make the time just keep going! Good work today lads and have a great weekend.
BD
ANNOUNCEMENTS
Third F Compass new book Prodigal God meets at 0630 Fridays.
New Friday workouts in Ballantyne and Indian Trail
11 men decided it was better to start the day off with a healthy dose of pain vs. sleeping late. And the cool temps made for a great Gloom this am.
Disclaimer given
The Thang:
Mosey to fields
High knees – width of field
Butt Kickers – width of field
Carioca Right– width of field
Carioca Left– width of field
COP: * = In cadence
SSH x 15 *
IW x 15*
Slow Squats x 20* (3 count down, 1 count up)
Mtn Climbers x 15 *
Main Event:
Hydra Escalator:
Start at one end of the field:
5 x Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards to other end of field
10 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
15 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
20 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
25 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
20 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
15 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
10 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
5 X Burpees, LBCs, Squats, Wide arm merkins – AYG 75ish yards other end of field
Plank and Peoples Chair once done waiting on the 6
Quick Mosey to concession stand area:
10 x Jump ups
15 x Decline merkins
20 x Dips
Rinse and repeat for a total of 3 rounds.
Mosey to playground:
Arm walk
Monkey Bar walk
Mosey to fields again.
Line up on side line
10 x diamond merkins then on your stomach
Stomach start – AYG sprint to other side lines
Rinse and Repeat for total of 3 cycles.
Time for Mary
Flutter kicks x 50 in cadence
Elbow plank the remaining two minutes thanks to DK’s creative “Space Balls” counting technique.
NMM
Not much chatter this morning – everyone got right to work. Runstopper and BOG were definitely pushing the pace all morning, Thanks for helping make YHC work harder and get better. Solid work by all the pax. Smaller group than typical for Hydra and everyone was pushing it.
DK – thanks for the Space Balls counting lesson.
Thanks for the opportunity to lead you men this morning at a great workout and great AO. Thanks Bug.
Solid take out by Runstopper.
Announcements:
A new obstacle / mud run focused workout with running will start Friday 10/10 – The Brave Q’d by Madame Tussauds and YHC. If you have a race coming up soon, this is the place for you. Format will be running with obstacles.
Spartan Sprint – Oct 26th – 30% F3 discount, check out the front page. Several Area51 Pax are hitting it.
That’s all . If YHC missed anything, call it out below.
Champagne Out.
On Tuesday, October 21st, at 0515, PAX from the South Area will converge at Community House Middle School (9500 Community House Rd.,Charlotte, NC 28277) to run an all-out timed mile. It doesn’t just stop there, you’ll get a full bootcamp or Running workout afterwards – choose your own pill.
Why run a timed Mile? Well, hopefully it answers one of these questions for you.
The Agenda for the day:
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