Posted on behalf of Hoppper
17 F3 Vets showed up for a Saturday morning tour of OPE. YHC noted it was a hearty, experienced pax so the workout got spiced up immediately. These 17 men answered the cayenne peppa’ I added with no issues. I also learned later it was an Ascent record at 17…..sweet!
COP:
Two laps around the small track with the following mixed in:
High knees
Running backward
Karaoke left
Karaoke right
After the disclaimer was quoted, we jumped into the following:
20 SSH
10 Merkins
20 IW
10 Merkins
20 Mountain Climbers
10 Merkins
20 Freddy Mercury (fast then slow)
10 Merkins
Mosey to through the trail in the woods to the intersection of Foxworth and Windyrush. Triple nickel from Windyrush up hill on Foxworth to Bedfordshire. Squats at the bottom and wide arm merkins at the top. Plank until the pax finishes.
Indian run up Windyrush to right o Rea Rd to get us back to Olde Providence Elem. Fireman Ed took the conn to lead the pax in a meeting with Jack Webb….up to 7/28.
Mosey to back of OPE for wall work, including 90 degrees with arms extended, right leg up and left leg up (at different times, obviously) as well as balls to the wall.
Mosey to the concession area for some partner work. Partner A does 10 LBC’s and 10 flutters while Partner B does 10 dips and 10 incline merkins (flapjack and alternate 3 X). Plank while waiting for the pax to complete.
Mosey around the baseball field (long way) to the playground. Partner A does 5 fence jumpers while Partner B does as AYG pull-ups (flapjack and alternate 3 X).
Mosey to wall next to parking lot for 90 degrees with arm presses (25 X 2).
Finish up with mary including russian twists, rosalita (turns out Geraldo really can count to 20 in Spanish), LBCs and the protractor.
COT:
Wow, it was a beautiful morning and the magic of it was only matched by the men who showed up…..great crowd who plowed right through. Lots of familiar faces, too, which makes it extra special. Not sure who brought the shovel flag (mainly due to my being at least the sixth guy there which does not say much for my “early worm” tendencies), but needless to say that also makes the workout extra special, so thank you. We almost got ran over twice while conducting the triple nickel on Foxworth…that would have really put a damper on our day so thanks to all who shouted out “CAR” at the right times! Lastly, Furley, I am impressed how you toughed it out yesterday! I know you were hurting from a prior injury, but you showed up and conquered it….way to persevere, man!
High Tide, thanks for letting me lead. Ascent was my first AO eleven months ago so it is near and dear to me! Thanks for a great morning pax….you guys were fantastic!
SlimFast, thanks for a great take-out and prayer in BOM.
Announcements:
The Elizabeth Santos run is today.
Sign up for Mud Run bus ASAP if you are attending.
Hopper
7 Men experienced a classic rewind as music was dialed up by our very own Whitesnake…and iHeart Radio selected the great “Here I go again” hit to kick off the grueling work at Olympus.
Warm up:
SSH with KB in Left Hand x 20 in cadence
SSH with KB in Right Hand x 20 in cadence
SSH x 20 (no BK)
Partner Work:
– P1 Sprints 75 yards to Kettle Bell Circle while P2 works station:
– QIC calls out what KB exercise for Pax to do each round
– When P1 gets back, P2 trades off implement and sprints to KB Circle and does work
– Each round Plank until all Pax return and await QIC to call out next KB Exercise for that round
Gear Stations Include:
Fire Hose Run x 100 yards
Weighted Sled Pull x 65 yards
Barbell Squats – Deep
Side-to-Side Sandbag Squat w. Press (starting point on ground at left, explode up with full press and end on the ground on the right side, flapjack and rinse and repeat)
Medicine Ball Squat Thrusts
Rope Pull Ups
Dumbbell Bicep Curls
Kettle Bell Exercises:
KB Swing x 20
KB Rack x 10 each side
KB Snatch x 10 each side
KB Upright Row x 20
KB Overhead Press x 20
Rounds x 2.5 – 45 minutes – LOTS of sprints, KB work and Gear
Mary
Starfish KB Russian Twists (Pax sit back-to-back in a circle of 7 and pass bells) Left x 20, Right x 20
Mountain Climbers over KB (SLOW) x 15 in cadence
Flutter Kicks with KB Press x 20 in cadence
COT
Molesine:
This workout was no joke and the team was incredibly impressive today. In my group, Fletch and Mighty Mite were leading the pack each round. It was so evident that QIC had to point out a memory of the first time he trained with Mighty Mite…at Day Zero. It was about 16 months ago and he was so far ahead of the rest of us, it inspired me to push myself to the next level which ultimate lead QIC in the direction of GORUCK, SPEARHEAD and Olympus. – Thank you MIghty Mite. You left a lasting impression on me and I never got a chance to tell you how much that day meant to me.
Fletch is a cardio machine and if Lab Rat were back he’d have some serious competition! Big League Chew needed no help with getting that squat bar over his head and continues to defy the laws of aging…he is 25 inside.
Gullah has lost a bunch of weight in the past year and has developed into an amazing Q and leader. If you haven’t posted with him in a while, come out and see how strong he’s become
Whitesnake has heart. This guy simply will not quit and has a really high level of determination. It will be nice to see where he ends up (from a training perspective) after a few months. My guess is that he’ll be wrestling for WWE!
And finally Harley…he represents Skunkworks really well! A true KB Machine!!
Again, thank you for posting with us and it is an honor to lead such a strong group of men.
Respectfully, The Hoff
Mosey over to the Yellow Rose parking lot. With the pax properly disclaimed, let’s get started.
COP:
-1 legged Burpees x 10 R
-SSH x 25
-1 legged Burpees x 10 L
-IW x 25
-8 count body builders x 20
LOP (Line of Pain):
-Mountain Climbers x 20
-Plank walk right
-Shoulder taps x 20
-Plank walk left
-Mountain climbers x 20
Indian Run to Trader Joes
People’s chair near CVS (mix in some arm raises)
Parking Lot pain behind TJ’s:
-1 group performs exercise while other group runs diagonal parking space shuttles
-8 rounds with 8 exercises: Burpees, Deep Squats, Calf raises (regular, toes in, toes out), Staggered arm Merkins with one hand on curb R/L, burpees
More People’s chair
Return to Day Zero AO – run at your pace
Find a pet rock and circle up:
-Biceps curls
-Tricep extensions
-Shoulder presses
-2 times thru rotating around the circle to vary the rocks (rd. 1 x 25, rd. 2 x 20)
Core rotation (5 stations):
-Wall mountain climbers x 15
-Heels to heaven x 20
-Flutters x 20
-Plank walk on rail
-Dolly x 20
-Plank walk on rail again
COT
Moleskin:
-Great to have Elsinore visiting from #F3Raleigh. Come back and join us anytime.
-YHC had some issues calling cadence in the LOP. As expected, the pax jumped all over me calling it my VQ.
-Teddy was burning a trail on the return back to the school.
-Bugeater showed up carrying his football. Maybe he read Purple Haze’s tweet about football conditioning drills…3 weeks ago!
-Several BRR guys were getting after it today. I think Gummy was asking for running hills after our Line of Pain (LOP).
-Always a pleasure leading the pax.
Announcements:
-Mud run signups are finally final. Maybe they’ll need replacements, so watch twitter if you’re interested.
-I completed missed collecting canned goods. If you brought them, connect with Dora to coordinate delivery.
Aye! 15 strong pax kicked the day off right with an early morning visit to the gloom at Stonehenge.
The Thang
COP
– Squats x 20
– Merkins x 10
– Imperial Walker x 25
– Merkins x 10
– LBCs x 25
Jog to Loch Ness, run lap opposite way
Laps with Pain
Lap 1 stopping for the following
– Step ups x 10 each leg at ledge
– Dips x 10, Derkins x 10 at benches
– LBCs x 10 at grassy area
Plank to regather pax
– Dolly x 10 on ledge
Lap 2 same but 20 reps of everything
Mosey to back adjacent parking lot
Set of Elevens
– 10 Burpees, 1 Dying Cockroach
– 9 Burpees, 2 Dying Cockroaches
Continue to ladder down to
– 1 Burpee, 10 Dying Cockroaches
#Crowdpleaser
Back to Loch Ness
Lap 3 with 30 reps of following
– Step ups (30 each leg)
– Dips and Derkins
– LBCs
– Dolly (two sets of 15)
Lap 4 with 40 reps
– Dolly (set of 20, 10, two sets of 5)
Jog back to Wells Fargo lot, count off and break into two teams
– Parking Lot sprints Team 1 vs. Team 2
COT
Moleskin:
– Seemed very muggy to YHC, could have been O2 deprivation
– Great work by all, full body workout today, included: 140 Merkins/Derkins, 100 step ups (each leg), 125 LBCs, 55 Burpees, 55 Dying Cockroaches and about 2 miles running. Awesome!
– Parking lot sprints were a tough way to end
– Elevens were a favorite of the pax
Great job today fellas.
Area 51 F3 is partnering with Christ Covenant Church to help students at Matthews Elementary during their after school program. There is a real need for a positive influence and positive role models for many of their students. There is a particularly large need for male volunteers. They have a large number of female volunteers but are in need of more male volunteers. This is where Area 51 F3 Pax – YOU – can have a real impact. We are sending out this message for all of you who feel called to volunteer and make a difference in some child’s life by only volunteering a few hours each month. The impact will be significant.
The Details
The students, Stingers as they are called, will need to have someone who can dedicate about 30 to 45 minutes either weekly or every other week. The times we can be there is between 3:10 and 3:50 or the child’s lunch time. We are targetting Wednesdays as our days to be there.
You will need to sign up as a volunteer with CMS in order to be part of the program. The process is easy.
Just follow this link and sign up http://www.cms.k12.nc.us/cmsdepartments/cpfe/volunteers/Pages/default.aspx
There will be a training session at the school in October which will be mandatory for all volunteers (Sidekicks as we will be called).
You will be required to go either weekly or every other week, as a minimum. This is a request from the Asst. Principal – she would like to see consistency in the lives of her students.
You will assist with homework, sign off on agendas (if Parent approval has been given) and generally spend some quality time with your student.
Again this is a great way to make an impact in the lives of young people and a great way for F3 to give back to both Christ Covenant and Matthews Elementary.
As if often the case, you may get more out of this than you put into it. There is nothing like seeing the smile on a kids face after you have opened their minds to new ideas and possibilities.
You need to make a commitment by September 28th so we can give the numbers of volunteers from F3 Area 51 to the coordinator of the Sidekicks.
Below was pulled from a flier that is going out to the students/parents as well as all Sidekicks:
Stinger’s Sidekicks
Program Purpose
We know that raising a child is hard work! Unfortunately, parenthood never came with a user manual!
The purpose of Stinger’s Sidekicks is simple. Just like you, we want our students to enjoy learning while becoming successful, productive citizens within the community.
By creating new, respectful, positive and meaningful relationships with a sidekick, it is our hope that your child will have a renewed love for learning while gaining a role model and friend. It is our hope to provide another person in your child’s life to provide individual attention and support no matter how that may come.
Program Specifics
All Sidekicks will complete the CMS volunteer application process and become a registered volunteer through Charlotte Mecklenburg Schools.
• All Sidekicks will assist the child with homework if and when applicable. Sidekicks are also permitted to sign off on the student’s agenda if consent by the parent has been granted.
• Sidekick will maintain responsibility for student during the allotted time in which they are assigned. Generally speaking, Sidekick time will either be during lunch/recess or after school.
• Sidekicks will meet with students in “open locations” such as the media center, gym, cafeteria, and playground. Sidekicks should not meet in locations that are secluded from groups of students/staff.
• Sidekicks are committed to the entire year of participation in the program and will work with the same student throughout the course of the year.
If you are interested, please HC in the comments below, or you can email either Champagne (bdbrigsg@gmail.com) or Frasier (skibum_trent@hotmail.com). Also please reach out to us if you have any questions.
And finally, if you have other volunteer ideas for Matthews Elementary, please let us know. We will loop in Slim Fast and Geraldo, as they are also site Qs at the workout in Matthews Elementary. Again, this provides us a great opportunity to give back to the students as well as to the school that lets us workout on their site.
Thanks Champagne and Frasier
POSTED ON BEHALF OF CANE (who did not provide title)
20 men posted at Centurian for some rocks, running, and exercising. VSF planted as Escargot was out today. Rain held off mostly. Quick disclaimer and welcome to 1 FNG.
Thang
Mosey out of launch lot, down Walsh and up Little Ave. 10 Burpees OYO at each of 4 streetlights.
COP
SSH x 35 IC
IW x20 IC
Low Slow Squats x20 IC
Merkins x15 IC
10 Burpees OYO
Mosey around the football field and up the steep hill through lot to rock pile. Select a good lifting/exercising rock.
Rock and Run
Partner 1 runs length of lot and back (approx 200 yards)
Partner 2 does called exercise. Swap. Plank when both partners have run.
7 rounds: overhead press, squats, curls, LBC, money release merkin, rock swings, burpees
Return rocks to pile. Mosey around football field and hit the steep hill into the launch lot. Circle up.
Mary
Flutter x 20 IC
AYG to 2nd streetlight and back
Rosalita x 25 IC
AYG to 3rd streetlight and back
LBC x 30
AYG to top of lot for BOM
Moleskin
Strong work by all today. Welcome to FNG Broyhill (Nathan) who was EH’d by Hannibal. Hope you enjoyed and make sure to come back out for more. Good group of men for a Champagne pre-KB Q. Never a great idea to do KB before the workout-especially when you have the Q. YHC paid the price this morning. Currency in the form of lower back pain exacerbated by the sprints. Will likely be chair or floor-bound for remainder of the day. Run total of 2.63 per the GPS. Good prep for the upcoming Mud Run. Shout out and extra credit for the guys who ran in today. Margo and perhaps a few others. Nice work and a pleasure to lead you all this morning.
Announcements
Isabella Santos Family Fun Run, 5K and 10K tomorrow in Ballantyne. F3 guys will be leading the kids in warm-up. Honeybee is Q.
Trips for Kids bike ride is tomorrow as well. Please see weekly email or f3nation.com homepage for further details. Unable to paste links here for some reason.
Tuesday temporary Mud Run Training workouts launch at Bagpipe/Swift location in Ballantyne. Madame Tussaud is Q.
In the spirit of friends don’t let friends pre-kettlebell alone YHC made the mistake of showing up early (although not as early as Stone Cold) to make sure Stone Cold didn’t kettle bell alone. This turns out to be a bad idea when YHC is also on Q.
Thankfully at the last minute an even numbered pax showed up and the 8 went off into the gloom to:
Circle up in the parking lot for COP:
SSH x 30
Merkins x 15
IW x 20
Movement prep stretch
Mountain Climber x 20
Low Slow Squat x 20
Mosey to the picnic benches
Step ups x 10 each leg
Elevated dry docks x 10
Plank it up AND… repeato except 8 step ups per leg
Mosey to the playground equipment, split into two groups of two sets of partners
Group 1 does partner AMRAP pull ups + 2, flapjack and repeato
Group 2 does rotating 20 LBC’s, 20 dips until group 1 is done then each group flapjacks
warm up Indian Run lap around the track
Partner 1 runs up grandmother mountain and bear crawls down while partner 2 runs a lap of the track then meet up at the bottom and do 20 burpees between partners (first partner to get there starts) and then plank it up, Lobster Roll to lead a plank-o-rama while YHC goes back up the hill to retrieve the weinke, his 30 sec 6 inches call was indeed a crowd pleaser.
mosey to the middle of the field for partner military presses x 10, flapjack and repeato
partner assisted get ups x 10 each side, flapjack
20 partner paddy cake merkins and then sprint to the goal line for Mary:
10 each way Sid-The-Kid oyo
Flutter x 20
Heels to Heaven x 10
Rosalita x 20
Cross oblique crunches x 5 each side
AYG to cars
Hey look at that, another minute left, 10 good burpees oyo
Moleskine:
All pax cemeted their place in the Jousting tournament by slaying dragons and holding back merlot, although YHC barely made the latter, that’s what I get for partnering with one of the resident Joust beasts (Lobster Roll, you always push the pax, especially YHC, love having you out there). Also good to have Spandex and Blue Rhino pushing it hard on the partner work, good job guys. Les Miserables pulled out the win (I think, it’s hard to see for sure when you are so far back) on the AYG at the end, Uncle Leo seemed to pass YHC on the track like I was standing still, not sure where that burst of speed came from but good to see. Rivet good to see you back, hope to see you some more. Stone Cold, well you cranked out the 60lb kettle bell and then barely got a workout in afterwards, #inspiration.
Great take out by Rivet
Always an honour to Q, especially at one of my favourite AO’s.
Announcements
Looking to EH guys in the Union County Area, they Outland crew is looking to start up more weekday workouts and need the pax to grow them up. Direct EH’s to the website and Counter Top and Hairband.
6 pax ignored the Twitter forecast for Meathead and posted for another KB beatdown. They left with skint knees (skinned, for you northerners; ie. north of Alabama) and pine mulch in their shorts but better for it. Here’s how that happened:
The Thang:
COP:
The Dirty Dozen meets Turkish Getups (TGUs)
Complete 25 reps of each of 12 exercises, followed by 2 Turkish Getups. Complete the list – bonus – rinse & repeat!
Done! Really!
COT
Announcements
F3 warms up the Isabella Santos Foundation Fun Run this Saturday.
1) The 5k/10k races will start at 8:00 am and the 1-mile fun run starts at 9:00 am. If you want to run in the 5k race, you can and then come help warmup everyone for the 1-mile race. The 10k might be cutting it a little close though. Up to you.
2) If you would like to run in the 5k/10k races, please register on the website as you would for any other race. Also, if you have kids that want to participate in the 1-mile run with you, register them on the website so that they can get a t-shirt and timing chip. http://www.isabellasantosfoundation.com/5k-race-fun-run/
Moleskin:
Some really strong work out there today! Everyone got through the list and started a second time through. Alf may have been the farthest along on the second set, through the situps.
The pullups were difficult, but the TGUs were the real soul crusher. Just brutal. YHC considered audibling out of them at one point but, after looking around and seeing the pax crushing it, was inspired to grind it out too. You’ll be saved the metaphors about how TGUs represent life, with a big heavy weight bearing down on you, trying to crush your spirit, and how it develops intestinal fortitude to stand up under the weight. Just know, they’re hard, they’re no fun, but they’re good for you! Eat your veggies!
Knowing the AO has questionable fields (muddy; fire ants), the playground was chosen for our workout location, with its cushioning pine mulch. Pro tip: this provides both an unstable base for your TGUs (extra core tightening required), a rough surface for your knees (mulch burns?), and mulch in your shorts for the M’s to find in the wash!
Also worth noting, the track is a lot longer than remembered. About mid-way around the track in the farmer carry, doubt crept in as to the judgement in beginning the workout this way. Nonetheless, we did, and no one’s arms were pulled from their sockets (that I know of).
Thanks, as always, for the opportunity to lead. Always an honor.
Aye!
20 got it done at RY today.
The Thang
Mosey a little
101 SSH- (crowd pleaser)
Mosey over to Firebirds and partner up
-100 partner left leg step ups with calf raise at the top
P1 Run 100yrd
P2 step up
Flap Jack Until Complete all 100
-Chair until everyone completes
-Repeato with right leg
-Chair
-50 partner deep squats and run
P1 Run 100yrd
P2 squats
Flap Jack Until Complete all 50
-Indian run/Jail break back to the hill where we park
-100 partner Walking merkins and suicides
P1 run suicides
P2 does 10 walking merkins then run up the hill and back. He repeats until p1 finishes suicides
Flap Jack until walking merkins are done
-100 partner merkin jacks
Same format as above except instead of the hill run we did 10 knee tucks
-50 partner tricep merkins
Same format as above except instead of the knee tucks we did 10 high jumps
-5 minutes of cherry bombs
p-1 all out sprint 50 yards and back x2
p2 cherry bombs until p1 finishes sprint
flap jack until time is up
Moleskin
Strong group out there today with some Larry Birds mixed in. Every time I show up to a Stonecrest workout I see a ton of new faces. Today was no exception. The 101 SSHs seem to get some attention and woke the calves up. Hops was a site FNG and proud of it I guess. He would not stop telling people. Apparently, he texted Spackler after to tell him too. Desperate for attention I guess. Welcome to F3 FNG 22 year old Freud (Hate, hate, hate, hate, hate, hate). Glad you came out and hopefully we will be seeing more of you. Thanks for letting me lead. I enjoyed meeting some new brothers and look forward to the next time.
Announcements
ISF fun run on Saturday
Shady person is a car at B-Town AOs. Make sure you hide your keys and keep your eyes open
18 men ventured into the gloom under near perfect conditions for the unpredictable weekly downpainment known as Hydra – the only workout to bring you 3.5 miles http://f3nation.com/2014/08/07/mulligan-on-the-5th/ and 200 burpees http://f3nation.com/2014/08/28/oh-burpee-where-art-thou/ in the same month. #boxofchocolates
Anyway, we started with a slow, slow mosey around the OP track that provided time for the disclaimer (backwards – always thought that would be a decent way to combine disclaimer with warm up). Properly warmed up and disclaimed, we were off.
The Thang:
Brisk mosey out of OP toward HT. Realized halfway that we were a little spread out. Plank it up in a line. Last man bunny hops over the pax. After all are through, resume fast mosey to HT.
Plank walk right halfway around the fountain, then mosey to office building parking lot.
Triple Nickel across parking lot: 5 burpees at one end and 5 Turkish get ups at other x5
Mosey back to the fountain and plank walk left halfway. Mosey back toward OP.
Plank it up in a line. Last man bunny hops over the pax. Resume mosey to OP.
Minutes ‘O Mary – LBCs, Flutters, Freddy Mercury
Up and over the random shipping container (#disclaimer) at the end of the parking lot.
Backwards run around the island while everyone finishes.
Mosey to playground. Up and over fence, touch the infield (they just drug the infield – too pristine to run across it). Back to playground. Across the monkey bars. Plank for six.
Mosey through the ball fields (lights on?), past the concession stand, and across the football field to find the nature trail. Mosey through the woods, where we were fortunate to have several headlamps present.
Exit onto Foxworth. Up the hill – 20 CDDs. Down the hill – 20 LBCs. Up the hill – 20 squats. Down the hill – 20 LBCs. Wait until Curd gets into his plank, then mosey.
Mosey back on the trail through the woods, across the football field to the concession stand. 20 jump ups and 20 dips. Mosey back to parking lot.
COT
Ye Olde Unbehelod Moleskine
Great weather this morning. The pax had to pay the price for my pride of thinking I could go to WIB and Bandit prior to Qing. Unbeknownst to me, WIB was Escalator: http://f3nation.com/2014/09/16/the-running-escalator-remix-version/.
My mud run teammate, Agony, had the Q at Bandit, and for some completely unknown reason, he decided we needed more pull ups and merkins. http://f3nation.com/2014/09/17/the-lunchline/
So my arms were pretty much shot today, and I somehow tweaked a hammy playing soccer in the house with my 5-year old. Hopper asked for burpee light, which he defined as 25 or less after Runstopper’s burpee fest this week. These are not things you need to know, but this is the backstory of why today turned into Ring Run – light.
I’d intended us to keep that opening pace, which is near my typical “mile” pace at WIB, all the way to HT. Nothing better to get the heart rate up quickly. Bunny hop line didn’t work so well the first time, or honestly, any better the second time. Hopefully all calves are OK.
Just as made for TV movies are based on a true story, Hopper made me swear a blood oathe on the burpees – so we did 25 exactly.
I’ve had my eye on that random shipping container for a long time. There is one at Sparta AO that we climb on occassion, so with mud run approaching, I wanted to make use of it. Lots of “up and over” obstacles at mud run. I thought this would be a “team” or partner approach, until Cheese Curd went up and over on his own and I realized it had conveniently placed indentions. No partner needed – #Thatwaseasy.
Hopefully everyone got a decent workout this morning, despite the Q’s limitations. I know I left out quite a bit, so sound off in the comments.
Welcome to FNG Plug – Presbyterian minister and musician – so named for his unapologetic self-promotion / shameless “plug” that he’s playing at The Lodge this Friday (Saturday? Sometime?).
Great takeout from Skywalker in COT.
Thanks for the opportunity, Bugeater! I’m always honored to lead this great group of men.