YoungLife Mud Run – Sept. 20
Sign up for the YoungLife Mud on Sept. 20 at the Whitewater Center. This is a family friendly event with a recreational heat (2 miles) and competitive heat (4 miles). All proceeds go to support local YoungLife, which is a ministry focused on high school kids. My wife and I are former leaders and are currently on the metro committee. I hope to see you out there. Let me know if you have any questions.
www.ylmudrun.com
— Harley
F3 Tutoring Kicks Off Year 3 – Volunteers needed
F3 started tutoring at Billingsville Elementary in the 2011-2012 school year and expanded the program to include AG Middle School in 2013-2014. We are once again expanding with Area 51 starting a program in Mathews for the 2014-2015 school year. Along with growth comes the need for more men to get involved and help make an #impact in our community.
Billingsville Tutoring – we are starting our 4th year working with the kids and launch on Tuesday’s at 4:30pm. We generally build-up to a weekly average of about 12-14 PAX, but are always looking for new blood to join the ranks. We want to insure that there are enough men in place should daily work schedules prohibit some from making it any given week. With the success of the AG program, we have lost several regulars from years past and need to replace if possible. Come one, come all. Contact Super Dave (David Hendrick <dhendrick@collett.biz>) or Kickin Chicken (Robby Bowers <rbowers@arcadiahomesinc.com>) for more information and to get involved.
AG Middle School and the Bull Dogs Matter after school program – We once again are partnering with Cross Roads to support their after school program at AG Middle School. The school has agreed to allow F3 to create a special program in an effort to help F3 make an even greater impact. We will focus on teamwork, respect, and self confidence and implement a model similar to the F3 workout model whereby a designated Q leads the kids (and other PAX who we need to assist) thru a team building exercise (plenty of resources available to help the “Q”). We will meet every Thursday at AG Middle School at 4:45 and lead the kids thru team building from 5:00 to 5:40. Alternatively, regular tutors may be needed for kids that chose not to participate or lose the privilege to particiapte. We are also recruiting female volunteers to help wtih team building as the boys and girls will be separated for the activities. Contact Chelms at pchepul@gmail.com for more information.
Area 51 – Champagne (bdbriggs@gmail.com) is heading up our tutoring expansion in Matthews. Please contact him for more details. As this is a new location, we need men to step up and get involved in typical F3 fashion.
We are blessed with all we have, including this opportunity to give back to others less fortunate than we are. Please help us make a difference in the lives of young kids who often have high hurdles to overcome
Keep Calm and……avoid tree stumps
YHC had been putting off the VQ and the little voice said “do it” last week and before I could think twice I had a place to lead thanks to Madame Tussaud. I was excited to get to Q a bootcamp with gear! Nice fall morning with a light drizzle and a plan. Burn the shoulders and forearms and keep mumble chatter at bay.
The thang
Mosey to parking lot near field
COP
SSH X 20
IM X 15
Squat arm circles X 20 (forward & reverse)
Mosey to turf field and circle up
Workout – Forearm Burn
Squat KB Curls X 10 (in a squat position curl KB with elbows in knees)Staggers KB Merkins X 10 (hand on KB base – 5 each arm) X 10
Squat KB Curls X 20
Staggers KB Merkins X 10
Squat KB Curls X 30
Staggers KB Merkins X 10
Squat KB Curls X 20
Staggers KB Merkins X 10
Squat KB Curls X 10
Staggers KB Merkins X 10
Bear Crawl w/t KB across the field (bear crawl and use other hand to drag kb between legs)
Plank Rows X 10 (pile KB’s up together and pax line up side by side & plank hold take one bell 5 rows each arm in plank and pass it down) Crowd Pleaser!
On your six for SEAL Sit-ups X 20 (10 count) X 10 (10 count) X 10
Called exercises:
Butterfly Sit-ups w/t bell in feet X 10
Dolly w/t press X 15
Triceps ext X 15
Flutter Press X 20
Upright Rows X 30
Clean & press X 20
Lunge w/t KB Curl X 20
Dying Cockroach X 10
Squat Curls w/t merkins X 10
Random swings (2 hang, single) X 20
Moleskin:
I heard some mumble chatter during the SEAL sit-ups someone suggested these should be done in the water. I was sure that could be arranged if the rain came a little sooner. YHC was worried about getting the COP fouled up or better yet smoked just in 15 min. Smoked YES! It was also nice to close us out in the BOM. And most important an honor to lead the group. If I missed anything let ‘er rip in the comments.
Announcement:
Thursday 9/11 Convergence at The Rock – All Area 51 Thursday workouts will converge at Calvary Church, site of Saturday’s The Rock, for a 9/11 memorial convergence workout.
Change of plans
On a nearly perfect morning in the gloom, fifteen men posted to Carmel Park. Q’s original plan was to run hills, but out of respect for the 3 BRR guys that showed up, I audibled to less running: 3-man grinders with rocks.
The Thang:
Jog the long way around to church parking lot for warm up. SSH & IWs x15.
Run to Carmel Middle. Grab a bench. Dips x25 and Derkins x 15 or 20.
Run around school to rock pile. Form 3-man teams and choose a good sized rock.
3-man grinders – top and bottom of bus parking lot
Exercises at bottom of bus parking lot with rocks:
Squats, Overhead press, curls, Flutter with rock press, Freddy Mercury with rock press, Squat press
Exercises at top:
Merkins, Mountain climbers, LBCs, Lunges, Burpees
Return rocks – while waiting, Boone LBCs x10 each side, SSH x20
Backward mosey to first speed bump / car interruption. Mosey back to Carmel Park.
3 minutes of Mary – LBCs and Freddy Mercury, 1-minute left – 6 inches
COT
NMM
With Skywalker still on IR, I picked this up last night, so minimal planning. Original plan had us heading back over to Pellyn Wood, but when I heard that a few guys posted after BRR, that just didn’t feel right. So instead, we ran 3-man grinders with rocks. #youvsyou #paceyourself
That parking lot is just about perfect distance for grinders, and we hit pretty much every muscle group with 2-3 sets of each exercise. Total of only about 2.5 miles.
We had a LIFO on the mosey back when someone turned off onto Thornridge. Shout out in the comments for credit.
Announcements:
Sign ups still open for the Fall mud run. Do it.
Tutoring opportunities at Billingsville, AG, and new to A51, Matthews Elementary.
Check the website.
#F3 Swift Preblast – Tour de Bagpipe (Mudrun Training)
Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
Warning: This is not your typical Swift run. There will be merkins, SSHs, bear crawls, hill runs, maybe a Burpee or 2 (then again, maybe not… YHC is still crushed from Runstopper’s burpee-fest on Saturday at The Rock) and much more. You may want to bring a headlamp, but you’ll survive without it.
The run will be 2nd F Pace and will be a slightly different format than a typical Swift run and will really be a hybrid workout somewhere in between what you typically see at Bagpipe and less running than a typical Swift workout. The plan is to circle the outside of Ballantyne Corporate Park, touring each of the lakes on the outskirts of the area and will include a few obstacles and stops at pain stations along the way. It will be a great opportunity for Mud Run training and to see a few areas of Ballantyne Corporate Park you’ve never seen before. All running levels are welcome and no PAX will be left behind.
Total Arm Failure
Excellent morning to enjoy arm failure. I mean its a convergence and without our many bRR brothers so I figured running was a mute point. So I set out with one task in mind total arm failure
The thang
SSH x25
Burpees x20 OYO
Imperial walker x25
Burpees x15 OYO
Wide Mirkens x15
Burpees x10 OYO
Mountain climbers x20
Burpees x5 OYO
Mirkens x15
Burpees x10 OYO
Diamond Mirkens x10
Burpees x15 OYO
Slow prisoner squat x20
Burpees x20 OYO
Mosey to front of church, wall sits for 5 mins – while performing arm raises in cadence x125
Gain composure and move as a unit to the rock pile. Grab a respectable size rock. Line up three rows deep facing the Q.
Jack Webb with your rock
1 Mirken, 4 arm raises with rock
2 Mirkens, 8 arm raises with rock
3 Mirkens. 12 arm raises with rock
Continue until 12 Mirkens and 48 arm raises with rock
Mosey to soccer field pavilion.
3 rounds of following:
25 Jump ups
25 dirkens
25 dips
Clean tables
Mosey to kitty litter
Split group into opposite sides of volleyball court
Bear crawl
Wounded bear crawl
Seal crawl
Duck walk
Lunge
Cap off with a partner wheel barrow
Centurian Birthday Festivities…Interrupted
Blinking lights and several police cruisers were in the launch lot at Centurian today. Two of our pax were robbed at gunpoint by a male assailant. Checkpoint and Voodoo were not injured. YHC intentionally out for pre-KB due to BRR driving duties and most other KB regulars doing BRR. That left these two men in the dark. May have been a crime of opportunity or the assailant may have cased the lot as we are there like clockwork every Friday. Be mindful of your surroundings and always try to travel in a herd. Shovel flag planted by Escargot. Mood certainly somber among the pax, but we moved forward as the police did their work to try and find the assailant. Cane turns 39 and come to find out, Udder is 34 today. Happy birthday gentlemen.
Thang:
COP in launch lot
SSH x39 IC
Merkin x39 (Civilian cadence)
10 Burpee OYO
YHC and Cane grab party favors and mosey to lot above to wait for the six providing information to police. Party favors are 39 pound cinder blocks (2) that will travel with pax during workout. Team effort for carry. Pass along when necessary
Line up. Sprint 80 yards. Sprint back.
Merkin Ladder
Start with 5 merkin: 1 regular/1wide/1 diamond/1 hand-release/1 regular
Run approx. 80 yards and complete 30 LBC. Run back to start.
Increase merkin rep by 1 to 2 of each above. Repeat to 5 reps of each. 30 LBC stays same at other end. Shamelessly borrowed this from Lobsta Roll’s beatdown and Anvil on Wednesday.
Early finishers did 20 SSH IC then plank to wait for six. Checkpoint joined the pax right about here. Voodoo had to stay with car and officers who were finger-printing.
Pick up favors and mosey to Jack in Box parking lot across 51. Double back to assist with favors. Drop favors and mosey to Palatine Hill.
Triple Nickel
Run up hill. 5 hand-release merkin. Run down. 5 jump squats. 5 repetitions.
Plank to wait for six. Mosey to pick up favors and pause for MARY: Heels to Heaven x20 IC/Bicycle x20 IC/Dolly x20 IC.
Mosey to picnic tables at CCHS.
Bench Set
15 jump up/15 tricep dip/15 derkin x2
Mosey to rock pile to grab an exercise rock.
Rock Set
Sets of 20 IC: Curls/Press/CDD/Press/Curls
AYG to launch lot for BOM.
Moleskin
YHC shook by this incident. Pax appeared to be as well as the mumblechatter was essentially nonexistent. All pax worked hard today. Welcome to Handy Manny, a friend of YHC and a Charlotte native. Great to have you and certainly hope to see you in the gloom soon. YHC took us out in BOM. Prayers for Voodoo, Checkpoint, and the troubled assailant. Really hate that these two men had to endure this today. Prayers for our brothers who are doing the BRR, other participants, and all involved for a safe event. Happy birthday to Cane and Udder.
PLEASE KEEP IN MIND THE HERD MENTALITY. Unfortunately, we all know that bad things happen every day and we need to stand together. Aye.
Announcements
See website at f3nation.com or the weekly email.
Mini-Murph at the Peak
11 Pax made their way to Peak 51 for their dose of DownPainment
The Thang:
COP
Mosey to the bus parking lot for some COP
- SSH x 25
- IW x 20
- Mountain Climbers x 10
- LBCs x 15
Mini-Murph
Move to to the track for a Min-Murph circuit for 30 minutes
- 1 lap around the track
- Pull ups x 5
- Merkins x 10
- Squats x 15
People’s Chair
Mosey to the school and grab a piece of wall for the People’s Chair x 2 with arm raises
Mary
Mosey back to the parking lot for 5 minutes of Mary
- Dollys x 15
- Rosalita x 16 (YHC lost count)
- Heals to Heaven x 15
- Flutter Kicks x 10
The Moleskin:
- Solid work by the PAX this morning fighting the awful humidity and O2 deprivation.
- A Mini-Murph is a favorite and makes for a short Weinke.
- YHC lost count on the number of rounds for the Min-Murph, maybe 7 but a strong 30 minutes by the PAX.
- TCLAPS to Sensei sporting the Ruck today. Dora has EH’d another #KeepOnRuckin’
- A week after the merkin clinic and Whitesnake was calling out Dora’s merkin form
- Thanks for the opportunity to lead it is an honor and please sound off with any mumble chatter YHC may have missed
Announcements:
- Brew Ruck For a Purpose 003 Saturday September 27th benefiting Second Harvest Food Bank: http://www.teamspearhead.com/2014/08/10/brewruck003/
- Charlotte Young Life Mud Run September 28th: http://ylmudrun.com/
- Mud Run October 4th registration is live, sign up: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
Murderhorn >= BRR?
Posted on behalf of Strawberry
15 of South Charlotte’s finest decided they wanted to get a workout equivalent to running 30 hours in the mountains. The Murderhorn obliged. Good news = I’m a professional. Bad news = not in exercise science.
The Thang:
Warmup:
– SSH x 30
– Merkins x 20
– Parker Peters x 20 (Opposite of Peter Parkers for the Pax that don’t know)
Mosey to Murderhorn; detour down and around Rosebriar Lane’s circle (YHC had to look that up). Stop half way around loop for 10 merkins. Then back up and down the murderhorn stopping at street lamps for 10 merkins along the way.
20 Burpees OYO – Mosey up and grab a running and pressing rock (No pebble, but also no boulder)
Split up into 3’s for Grinders:
– Man #1 = Curls. Man #2 = run to 1st street lamp with your rock to relieve Man #3 = alternating offset Merkins with rock. Each Pax tags the other for alternating stations so each is on a station twice.
– Next sets – Man #1 = Overhead presses. Man #2 = Up the hill to the street lamp with your rock. Man #3 = On your 6; press rock while Dolly. 2 Rounds.
– Last Round – Man #3 on 6 – press rock while Flutter. Others keep same exercise.
– Return rocks, and start back up the ‘Horn.
Stop every street light for 5 Burpees OYO.
Back to parking lot for Mary: First off = 5 Burpees OYO; then LBC’s x 20; Rosalita x 20; Heels to Heaven x 20; Russian Twist x 20. 30 seconds left so 20 Merkins for old times’ sake.
Moleskin:
Great turn out considering the many ‘runners’ excuses about ‘taking it easy’ on the verge of BRR. YHC didn’t want the Pax to feel left out running hills, so we gave a visit to the Murderhorn. What a sneaky, nasty hill. With the days getting shorter, it’s also becoming more dangerous with the early worker bees who don’t partake in the joy of F3. Their loss; our gain unless one of them hits us while we’re doing burpees, rock press/dollies, etc. Great work by all who posted. It was brutally humid, but everyone powered through and kept a consistent pace with each other. As always – Mic Check took us out with a great prayer. It’s humbling to be able to lead such a great group of Brothers
-Strawberry
Merkin Ladder
Jog around the parking lots mix in a little backwards run and circle up
25x – SSH
10x Burpees
25x – IW
10x Burpees
25x – Squat
10x – Burpees
25x – MTN Climber
10x – Burpees
25x – Parker Peter
10x – burpees
Jog to parking lot by 51
Merkin ladder
Rung 1 –
- 1 merkin, 1 wide-arm merkin, 1 diamond merkin, 1 hand-release merkin & 1 dive bomber
- Run 40 yrds to the 3rd light pole and do 30 LBCs
- Run 40yrds back to start
Rung 2–
- 2 merkin, 2 wide-arm merkin, 2 diamond merkin, 2 hand-release merkin & 2 dive bomber
- Run 40 yrds to the 3rd light pole and do 30 LBCs
- Run 40yrds back to start
Repeat up to Rung 10….Each Rung add 1 merkin to the sequence.
As each PAX finished the ladder, join the QIC in 10 burpees every minute until entire PAX completes the ladder. Burpees ranged from 0-60.