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.
DevilsTurn launched with 6 PAX at 0515 from the 4 Mile Creek Greenway to take a Tempo run into the heart of Piper Glen/Raintree. At some point, a mystery PAX joined the fun.
The THANG:
Moleskin:
Announcements:
The thang:
Mosey to back parking lot for COP
SSH – 15
Merkins – 11 (YHC lost count)
IW – 15
Partner up – like height. 10 partner-assist pullup, 20 Merkins, 30 squats – all individual counts, then hit the track for some running. Run until last team hits the track, then all direct return to center. 10-count. Repeato 5X
Mosey to brick outhouse for some people’s chair (0:45) and air presses (0:30 IC) X3
Mosey back to back lot
Flutter – 20
Dolly – 20
Freddy Mercury – 20
Merkin Wave
Squat Wave
Mosey to upper lot
Parker Peter – some
Moleskin:
The humidity was over 90%, but with temperatures in the 60s, it was a great morning to forsake the fartsack and see how much O2 is needed to keep moving. The deep gloom of the inner track has many tripping hazards, but we managed to avoid them all and knock out all 5 sets. In hindsight, we had time for a 6th set. But then again, if we had done 6 sets, we would have missed the fun of the merkin wave and squat wave, which started seriously enough, but – class clowns that we are – started unraveling from “up/down” to “mine” (a la gulls in Finding Nemo), to “Bud Wise Er” (a la bullfrogs in long-ago Superbowl ad).
Excellent send-off by Geordi.
YHC considers it an honor and pleasure to lead. Thank you for the privilege.
Announcements
Young Life Mud Run this Saturday at the WWC. $40. Family oriented. 4mi competitive @ 9:00 and 2mi rec @ 10:00. Sign up online (ylmudrun.com) or register on site Saturday.
Men’s Shelter Mission I’m Possible needs men to help lead workouts on Saturdays at 9:00. More info on F3 site.
28 strong for Core Meltdown today – a great gang bang to take the scarlet V from non other than Jean Pierre !!!
Here is what we did:
Warmup (and I use the term loosely – this was more like a first course…)
SSHX25, 5 Burpees, MerkinsX20, 5 Burpees, MCX20, 5 Burpees, FroggiesX20, 5 Burpees
Mosey to the Track for the second course:
warmup lap
Partner up
20 Goblet Squats, 20 KB Swings, 10 overhead press each arm, 25 partner situps with bell
Partner 1 – 2 bell lunge walk north, partner 2 – mosey south, trade off when you meet until 1 full lunge lap completed
Plank-o-rama until all are done
5 Turkish getup/presses each arm (audible down from 10 – those were hard – Rev was hurtin’ with the 50 pounder (Nibbler loves that))
20 KB Swings, 20 Goblet Squats
KB Indian Run – 2 laps
Count off into 4 teams
4 Corners with the following:
Corner 1 – 25 Hammer Curls
Corner 2 – 25 Goblet Squats
Corner 3 – 25 Russian Twist
Corner 4 – 25 Tricep Extension
Mosey to middle for 5 burpees in between stations, 2 full rounds
Foo led Mary: dying cockroach, pilates smorgasboard, a few others
10 Burpees
COT Announcements:
prayers for Zimmerman, collecting $ for a giftcard, see the Rev to donate
free apples from the Rev (awesome)
Porta Jon recovering from knee surgery
Blue Mold’s wife had intestinal surgery – prayer request
CORE T Shirts coming – talk to Foo
Billingsville on Tuesdays, AG starts the first Thursday in Oct.
See the web site for details
Iron Horse with an excellent takeout
Moleskin:
Great showing today, close to a core meltdown record – I think we had a couple of LIFO’s which would have put us over – shout out for credit
Nice mix of Metro and South PAX – melting pot !
Money at 73 – War Daddy, Raisin at 11 = War Baby, and several at each decade between – #gottaloveCORE
Jean Pierre delivered some good tunes to boot
Great job by JP one his first performance, I am thankful for the opportunity to assist and lead this great group of men
Devils-Turn will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington on Thursday morning at 0515.
We’ll be heading to make our own Fresh Tracks at South Charlotte Middle School track via the normal route here: http://www.strava.com/routes/590015. With a newly paved track sans lane lines, we’ll be doing something new. It will be as hard or as easy as you wan to make it.
When the track is finished, let’s just hope it’s not like this one.
Although a bit foggy from the thunderstorm from the previous evening it was not even funny seeing an FNG hanging out with a very heavy sweatshirt on. I quicky informed him that he would be losing it within the COT.
The Thang’
Slow mosey to Walls
Wall sit for 5 min while performing arm raises in cadence x130
Slow mosey to lower track – four corners.
Perform the following in each corner of the track:
Jumping Squats x25 OYO
Bear Crawl (switch to lunge if need – to second corner.
Mirkens x25 OYO
Partner up – Wheel Barrow around curve – to third corner.
LBC x25 OYO
AUDIBLE – Lunge Walk to fourth corner –
Burpees x25 OYO
Mosey to parking lot to line up for Jack Webb- called it early at 8 mirkens/ 32 arm raises due to failure. Mission Accomplished #SMOKEDARMS
DONE.
Naked Mole Skin:
Today marked my first Q since beginning of April. Not sure how the time slipped by but it felt good to lead again.
Warm-up
SSH x 30 IC
Imperial Walker x 25 IC
Merkins x 20 IC
Squats x 15 IC
Mosey to the Hill (does it have a name)
Triple-Nickel is called exercise
5 burpees at the top
5 burpees at the bottom
5 times
Plank-o-rama while we wait.
Mosey to the cantina
Partner up and do combined 200 LBC
Partner 1 run to Coldstone
Partner 2 LBC
Flapjack until count is met. If you finish early and didn’t run twice. Run it again.
Mosey to Target Lot
M100
10 burpees
10 mountain climbers
10 jump squats
Until total count of 100 (40 burpees, 30 mountain climbers, 30 jump squats)
Plank and wait. 10s of good form.
Mosey to side of Target
Ab crusher
30s of 4 count freddie and 4 count heels-to-heaven
1m of half-burpees (plank to feet near hands)
3 rounds
Mosey to humps behind Target
Bear Crawl to first hump
Sprint to next
Bear Crawl to second hump
Sprint to next and halt.
Mosey home for some Mary
Starting position is 6 inches
Dolly x 30 IC
Flutter x 25 IC
10s of 6 inches to finish
Moleskin
Thanks for the opportunity to lead again. Yes, some was repeat of a previous workout but we have a lot of new faces. Speaking of faces, Have you seen Screech’s? Front of pack today. Good job. Not much resting today. I think i counted 90 burpees. Scheduled a guest appearance by Jack but couldn’t fit him in. Shoulders are toast after the bear crawls.
Announcements
Help out this weekend at 815a to get the kids ready for the 1 mile fun-run for the Isabella Santos Foundation. See site for details on registering for the 5/10k or the family 1m fun-run, Contact Honey Bee to help out.
What: F3 Trips For Kids Bike Ride
Where: Francis Beatty Park
When: Saturday 9/20, 9am – Noon
Who: Looking for 10 – 15 PAX to come ride bikes with the kids for a couple hours.
Details:
We will be taking 10-15 students from AG Middle’s Bulldogs Matter tutoring program for a morning of mountain bike riding at Francis Beatty Park with the folks at Trips for Kids. TFK provides the kids with bikes and helmets and lets them enjoy the outdoors on a bike in a safe and secure environment. We need some volunteers from F3 Nation to ride alongside and make sure they’re having fun.
Itinerary:
Meet at Francis Beatty Park at 9am. Ride for 2 – 2.5 hours with breaks in between. Eat lunch with the kids and finish Noon. Bring your mountain bike, helmet and 2.0’s.
Please email me with questions or if you can make it. Aye! Frank.Larsen@cbre.com
Far Side
Not sure if the SF or VSF was planted, but regardless – 28 men set out for another midweek assault at Anvil.
The Thang:
Warmup run down to entrance 3 on Rea Road and over to the lot near NF. Plankorama while waiting on the 6.
COP:
SSH x 30
Rockhopper x 20
Slow Squat x 30
H-R Merkins x 20
Partner up and run to bottom of hill at entrance 4.
Partner 1 – bearcrawl up hill, Partner 2 – knee ups
P2 – bearcrawl up hill, P1 – knee ups
Mosey down
P1 lunge walk up hill, P2 – CDDs
P2 lunge walk up hill, P1 – CDDs
15 hand-slap partner merkins at top
Mosey down
All pax backwards bearcrawl up the hill.
Plankorama
Jog to near baseball field and one partner grabs a rock.
P1 75ish yard AYG run around light pole. P2 overhead press w/rock. Flapjack.
P1 75ish yd AYG run again. P2 hold rock straight out in front at shoulder height. Flapjack.
P1 – 75 yd AYG run. P2 tricep extension w/rock. Flapjack.
Run to picnic tables at/near the concession stand.
11’s: Jump Up’s/Step Ups & Derkins.
Plankorama
Run to starting lot
High Slow Flutter x 13
Russian Twist x 13
CCV R x 13, Flapjack, CCV L x 13
COT
Ye Olde Moleskine:
Good turnout at Anvil. Bunch of the pax doing the pre-KB or 10k swing challenge or some such. Great to have Pele back out after a short hiatus. Prayers for you brother with your dad passing and M’s cancer fight. Some mumblechatter but not as much as normal from the likes of Bananas, Busch, Spackler, etc. Perhaps the workout was sufficiently painful? YHC was fighting a head cold, but hope the pain administered was adequate.
Found out at 3rd F Aftermath that today is Busch’s 39th birthday. Hope he did 39 extra swings. Had I known – we all surely would have done 39 burpees or something to commemorate. You owe us 39 of something Busch!
Good to see Brutus out as well. 4 or 5 posts for him now. Keep coming out. Hacksaw was pushing himself on the runs, too – great job pushing yourself. I can see that former college athlete inside you – keep posting my friend.
As always I count it a privilege to Q the Area51 pax. Great group of men. Thankful to be a part of this.
Solid closing prayer by Young Love.
Announcements:
Saturday 9/20, 1-mile fun run as part of the 7th Annual 5k for Kids Cancer
Already 20 or so of F3 Area51’s HC’d to suit up in their F3 race shirts to lead the participants in some dynamic warmup. It would also be great to have the same strong father figures run with the kids and participants. See http://www.isabellasantosfoundation.com/5k-race-fun-run/ for more info. Contact Honey Bee (jlevins9@hotmail.com).
MudRun registration closes at 5pm TODAY – Still time to sign up.