4 men gathered at OP to start their weekend out with a workout. Properly disclaimed, we proceeded thusly….
Warmup:
Mosey to tball field and circle up (more like a square, but still)
SSH, 10 merkins (civilian count)
IW, 8 merkins
Slow Squat, 6 merkins
Mountain climber, 4 merkins
LBC, 2 merkins
The Thang:
Out to the parking lot for something like Grinders, but modified for 4 people.
Station 1: Merkins
Station 2: Squats
Station 3: CDDs
One guy at each station, one guy starts as the runner.
Run from station 1 to 2, tag the guy at that station who runs to the next station. Do that exercise.
Repeat for 3 full rotations.
Mosey over to the benches around the tree
10 dips, 10 step ups, 10 incline merkins. Repeat 3 times.
Mosey across the street to the church rockpile. Choose a rock that others won’t mock.
2 guys do the exercise. Other 2 guys run to the basketball goal and back. Flapjack.
Repeat with curls, overhead press, tricep extensions, squats.
Indian run to the hill in the neighborhood behind the football practice field, pause for a little Mary halfway (LBCs, Flutter, Dolly)
Triple Nickels – 5 jump squats at the top, 5 merkins at the bottom, repeat 5 times
Mosey through the trail to the football field.
Line up on the 50 for suicides. 40, 30, 20, 10, Goal line.
Mary (Rosalita, Protractor, Something else)
Mosey to the front field
Russian twist, hold plank for one minute, sprint to the fence
COT
Moleskin:
We had a good, small group this morning. Plenty of chatter and getting to know each other. Welcome FNG Banjo (Brad B). He was headlocked by Champagne and another guy (unnamed by Banjo) who texted him early this morning to say he wasn’t coming. Banjo still posted – strong.
Lumbergh and Goon were clearly holding back all day. When it came time for the final sprint, they were out front. Goon pulled the group through with his cadence counts all morning. It was nice to see Hopper do a fly-by during his 11 mile run this morning. Thanks for coming out guys.
22 of South Charlottes sharpest minds gathered at Kevlar today for a mind blowing workout that tested both brains and brawn.
THE THANG
SSH x 20
IW x 20
Merkins x 15
Up and downs x 15
Mosey to lower lot
Partner up. One exercise and one runs. Repeat twice.
Ten different exercises.
Mosey back to lot with gear.
Mary
COT
YE OLDE MOLESKINE
The plan was a smorgasbord of exercises to appeal to both runners and meatheads in trying to bridge the gap between the warring factions. What YHC realized quickly was that neither group could follow instructions which were clearly explained in many different ways.
The instructions were “partner up, perform said exercise while partner runs, relieve partner and repeat.” Pretty simple right? Not for many of the pax – especially Spackler. We had groups running two laps and then relieving partner. We had others skipping the plates as they would have tired legs for the run, we even had pairs thinking they had to run with their partner while holding hands! None of the above was correct but hopefully the pax got something out of the workout!
Notable mentions this morning were:
1) Susudio and his lighting pace around the laps relieving Bananas in record time.
2) Muffin Man impressing Bessie who is not his own Dad but actually the father of his girlfriend. Kevlar is the perfect training ground to test the future son in law.
3) Brown looking (and sounding) like he was at a rodeo on the ropes.
4) Sanka and his immaculate side straddle hop technique.
ANNOUNCEMENTS
Saturday workouts as scheduled.
New book starting Wednesdays at Threshold. 12 noon at Bojangles South Park. Sanka has details.
Post by Chelms on behalf of Dredd
The shovel flag was planted (Escargot is a great site leader) and 33 men were ready to get after it with Dredd on Q (several started at 5am with some KB work to get warmed up).
The thang:
Jog up to parking lot for quick warmup of SSH in cadence.
Jog up to entrace of school for a burpee ladder from 10 down 2 and finish with 10 for good measure (short rest in between each set via 10 count, 9 count, 8 count etc,)
Jog over to bus parking lot for 6 minutes of mary (flutters, dolly, high, low. etc – you get the idea).
Jog back to regular parking lot for COP – Merkins, Plank, Wide Arms, etc.
Jog around football field and back to school entrance. Dips X10 and Decline merkins X10 – Rinse and repeat
Jog around football field again (i think) and back to parking lot for a jacobs ladder – run down to shovel flag and back up to starting point – 7 burpees down to 1 (obvioiusly).
FInish with some plank, LBC’s, etc.
COP
Naked Moleskin:
First miracle was Dredd finding his way to CCHS given its south of Fairview. Luckily Siri talks to him (one of the few “voices” that can keep up and get a word in) and guided him in for an on time start. Great to have the original Nan Tan out. Not sure about others but I noticed a few Q techniques I need to use more often.
Second miracle was, well, “Miracle”, an FNG. He got EH’d by two F3’ers from Columbia while in San Francisco. Go figure. Dredd is busting his chops about keeping in synch with his cadence (perfect per Dredd) and FNG doesn’t even know how cadence works. Kirk is contributing to the chaos by telling Dredd that the FNG is Koi Pond.
Great work by all. As Dredd noted, if you were out this am then you are a better man – Iron Sharpens Iron
Favorite line of the day by our Q “I alone do not judge your grooming habits, just your form”. Pretty sure that one has been used before.
Great take out by Dredd to send us off ready to take on the day
Annoucnements
Tutoring programs back in action next month, including new Area 51 program in Mathews. Contact Champagne or contact Chelms if you are interested in helping out at Billingsville or AG Middle School
9 Men seeking to find their Extra Gear came to Meatheads today and crushed it Kettle Bell and Gear Style in an effort to prove the concept…that Meatheads belong in F3, that we kill HIIT Cardio and love moving heavy gear.
The Thang:
SSH x 30 (in cadence 60 reps)
– During set, THC called out “Burpees” and Pax had to drop and perform Burpees x 7, then continue SSH
– RInse and repeat 3 Cycles
Non-Stop KB Movements with Stations of Pain
– Partner Up; P1 Selects Any KB movement and performs it non-stop until P2 finished Implement
– YHC demonstrated Figure 8’s, Snatch, Rack, Rack w. Press, Single and Double Arm KB Swing, Goblet Squats, Press, Bicep and Tricep Curls, Around the World, etc. Basically Pax had to pick any of these
– 10 Gear/Cardio/Power Strength Stations
Stations:
1) 200 Meter Sprint
2) Farmer Carry (2) 45lbs Kettle Bells x 70 yards
3) Jump Rope
4) Sled Pull 60 yards 115lbs (metal on metal on the ground so drag resistance was extremely tough)
5) Parachute Sprint 140 yards
6) Hair Burners 50 yards with 35lb
7) 88Lbs Kettle Bell Dead Lifts
8) 35lbs Medicine Call Squat Throws – Single Bounce Catch-to-Squat-to-Throw x 40 yards
9) Dumbell Bicep Curls
10) Rope Pull Ups
Sled Circle: Pax calls exercises
– Form up into circle with Kettle Bells
– P1 calls out exercise for Pax to perform
– P1 runs with weight sled around perimeter of Pax Circle
– When P1 gets back passes off to P2 and P2 calls exercise while running sled around circle
– Rinse and Repeat until all 9 have gone
Exercises included: Goblet Squats, Alternating Snatch (nice one Banannas), Kettle Bell Press , High Pulls, Upright Row, KB Swing, Single Arm Swings, KB Press, Russian Twists
Mary
Daisy Dukes x 20 in cadence
Flutter Kicks x 40 in cadence
COT
Moleskin:
Kettle Bells and Gear was in full effect today. I am not sure which of the stations was the hardest because just when we thought we’d get a break, we move to the next station and tackle something even harder. OUTSTANDING EFFORT out there this morning. The men out here today were completely owned it as we are trying to prove the concept that HIIT train ing is better for your cardio vascular health, fat buring and strength gains than just strapping on shoes and jogging.
Long Running…”Drawbacks Galore…
“When you perform conventional cardio for long periods of time, it’s been found to deteriorate muscle tissue and decrease testosterone levels. That’s bad, obviously, but things get even worse. A recent study in The American Journal of Physiology found that steady-state cardio decreases the ability of muscles to absorb glucose after training.”
Sorry for the late post, just been really busy with work today. Please comment in the section below if you saw something worth opening a discussion about.
Again, Thank you for the honor of leading such a strong group of men.
Respectfully,The Hoff
Based on the 22 PAX at Devil’s Turn this AM, BRR must be on the horizon. Whatever the reason, it was great to see the men of Area 51 assembled in such a big group at a running workout.
It is hill week at DT so we headed for Piper Glen for the 4 mile or 6 mile option. It was pointed out that these loops end up being ~3.5 mi and 5.5 mi but this discrepancy is easily overcome with an extension down Bevington Place or on the greenway if desired.
Because of the high numbers, good running groups formed and it seemed that there was a good 2nd F component during the run. While Bratwurst chastens for excessive jibba jabba (means you are not pushing hard enough), YHC finds that talking helps to take the mind off the pain of hill running. Hopefully, the PAX found that to be the case too.
Due to groups forming, YHC only has a recollection of the events of running with Haggis and Splinter (and a little with Hops). The discussion was good and YHC found that discussing things that piss off Haggis makes him run really fast. So note to self, speak calming words if you are ever being run into the ground by the hoss that is Haggis. Also, Splinter was pushing (should say pulling) the pace all morning. It was a struggle to keep up. It is hard to believe that BRR will be his first organized running race. If there was money involved, someone could accuse him of hustling due to his skill at running quickly for extended distances. #hustle&flow
Bratwurst was doing something this morning. Not sure if it was with DT or not. He was spotted going this way and that multiple times during the morning. One thing is for sure, he was running faster than anyone else out there so he can do what he wants. #masteroftheflyby
As said, YHC did not get around to all the groups so please add any interesting events in the comments. With the characters in attendance this morning, I am sure there are some good stories.
Despite a near-fartsack (alarm clock fail), YHC arrived with 5 minutes to spare, sans watch. With a loaner watch secured from Header (thank you), 19 pax cast off for a moderate beatdown and minimal running.
The Thang
Mosey to parking lot behind the school
COP
Mosey to playground. Ask Geraldo for directions to nearest pullup-capable equipment. (can’t see out here)
“Marsha” – “Cindy’s” big sister
Rinse and repeat for 20 minutes. Periodically check to ensure the timer is working.
Mosey to bleachers
10’s
Rinse and repeato 3x total, dropping the burpees after the 1st set. (lunges + burpees made the legs too wobbly for the jump ups. #safetyfirst)
Mosey to the outfield & find some nice dry grass. Settle for soaking wet, but cool grass.
Mary
Mosey back to starting point, backpeddling across the big lot, circle once to keep the pax together. Stop briefly for 5 burpees.
Time remaining – 1:00
Done
COT
Announcements:
Moleskin:
YHC arrived a little rattled this morning, having awoken late, strickly by the grace of God, after an alarm clock fail. Literally, every Q, YHC dreams of oversleeping and missing his Q, and today was a close one. Thanks for your support as the game face was applied and the groove was found.
Thanks to Header for the loaner watch. Rushing out of the house, that was left behind and was critical for the first half of the workout. Other pax may have wished Header’s had been left at home too, judging by the mumblechatter; however, working for a set time, instead of counting sets, as it allows each pax to push themselves or moderate as needed.
“Cindy” is a favorite CrossFit workout that YHC uses quarterly at F3 Ascent to enable the pax to guage their progress. While easily modifiable to suit most any fitness level, it is a beast. And, it lacks ab work. So, to address both, YHC added some Freddie Mercury into the mix, and called it “Marsha”, Cindy’s big sister. Not sure whether the FM was the right addition, so stay tuned for future concoctions.
For many of the pax, today was their first experience with the Cumberland County Viaduct. Lots of mumblechatter on the origin of the movement. YHC will have to defer to our subject matter expert, Hops, for enlightenment. Hopefully you left with tighter love handles.
While on the subject of Mary, lying in the cool wet grass did feel nice; a pleasant change from the hot mugginess of earlier this week. Too bad we didn’t lie around much.
YHC had tweeted out another 0.25 prediction for today’s mileage. Being new to the AO, I’m not real sure, but I’m betting we were slightly over 0.25 (under promise, over deliver), maybe right at 0.50. Not too bad considering how we moved around campus.
Thanks for the opportunity to lead today. Always an honor.
I guess there’s no room in Spackler’s truck for the #F3RebelYell shovel flag…so the VSF was planted and, after the disclaimer and a motivational speech reminiscent of Knute Rockne, 12 men launched in the gloom.
The Thang
Short jog to an open area in the parking lot for COP:
Run from the parking lot across Elm to the Rosebriar Circle. Find a partner.
Run to the top of the Murderhorn for the Beast. 3 light poles. Stop at each one for 6 reps of called exercise. Run to the bottom. Then start back up the hill, stop at the 3 light poles for 6 reps of the exercise. Wait at the top. Do this 6 times. Called exercises:
We did LBCs, Dollies, etc while waiting at the top for the Pax to gather.
Mosey back to base. COT.
Moleskine
Solid group of men that post each week at #F3RebelYell. It’s always a pleasure to work out with them and an honor to lead them. Thanks for the opportunity men.
Not a lot of chatter out there this morning, as everyone beared down on the running. Even the Rosebriar Circle has some hill work and it sucks more one way than it does the other, which is why we flapjacked with our partners…give everyone a chance to feel the pain.
Boomer Sooner called me out, saying I tweeted no 10 counts. That’s true…but I don’t think a 10 count while holding a Mission Impossible quite counts as a 10 count.
Murderhorn is a nasty hill that conveniently has 3 light posts between the top and the bottom…perfect for The Beast. It took a great effort by all for us to finish it in the time allotted. O2 deprivation all around after the burpees on the uphill climb at the end. A nice way to finish.
So, the non-BRR pax got some running and some bootcamp. And the BRR guys got some hill work. But unlike the guys at DevilsTurn, we also got ripped this morning…so we’ll be garnering all the attention of the ladies’ teams this year. Sorry Tiger Rag.
Announcements
MudRun – sign up. If you can run Murderhorn and do the Beast for 45 minutes, you can do the MudRun. Plus, the 2ndF is off the charts.
10 men ventured out into the cool, fall-like, gloom to endure a Bear Crawlorama for .97 miles…followed by lots of fun.
The Thang
Take a lap around the small track
COP
SSH X20
Arm Circles x10ea
Low Slow Squat x15
Imperial Walkers x 15
10 Burpees OYO
Indian Run to Football Field
Partner up on Goal line
P1 does 20 Freddie Mercuries (Bicycles)
P2 Bear Crawls.
P1 Sprints to catch P2
Flapjack
Repeato for 5 min
Plank
Partner up on Goal line
P1 does 10 Burpees
P2 REVERSE Bear Crawls.
P1 Sprints to catch P2
Flapjack
Repeato for 5 min
Plank
Partner up on Goal line
P1 does 20 Merkins
P2 SIDEWAYS Bear Crawls with hand cross-overs.
P1 Sprints to catch P2
Flapjack
Repeato for 5min
Mosey to Pavillion
P1 does railroad ties or bleacher alternating foot taps
P2 does 20 DERKINS (Decline Merkins)
Flapjack
Repeato for 5min
Indian Run to Playground
P1 does supines or pull ups while P2 does 5 wall jumps (over & back)
Flapjack
Repeato 5 min
Mosey to Soccer Field
LBC’s x 30
Cumberland County Viaducts x10 ea
Plank alternating arms and legs high 2min
Jack Webb to 4 & 16 Ascending then Descending
COT
Announcements: F3 Greensboro Oct 11th. Already have 55 signed up. Email Greensboro@F3nation.com if interested in supporting this new launch by Posting on Thursday, October 11th.
Come join Dredd on Q at Centurion ( Charlotte Catholic) Friday, August 15th (TOMORROW)!
BOM Hopper. Thank you for taking us out in great prayer!
MOLESKINE
In honor of YHC’s new puppy, Bear, the Pax Bear Crawled roughly 1 mile today. Strong performances were noted by ALL…especially Puddin’ Pop who must have been bored with a basic Indian Run and decided to throw-in a few plyometric jumps while the Pax wandered thru the bleacher Lane in the dark. Nonetheless, YHC was glad he was ok as he ended up partnering with him throughout. Crawling for roughly 15 minutes was…awesome. Thank you, Kirk, for taking the distance. Following crawls, and numerous other unsavory activities, the entire Pax executed fence hops flawlessly even toward the end of the beatdown. Maybe next time the Pax would have more time to go higher, in count, during Jack W., a Pax favorite by the expressions on a few faces. Keep pushing yourselves and TELL ONE SAD CLOWN A DAY about what your experience has been since participating in F3.
Thank you you for the chance to lead this morning. Thank you, all, for posting at HYDRA!! Please come back and EH an FNG or two as “fair weather warriors” are easy pickin’ when the gloom temps drop.