“There is no ‘I’ in [Wiggler]”** NEW SUMMER HOURS – 6:00 am Launch
Spottswoode: Remember, there is no “I” in “[Wiggler]”.
Intelligence: [pause] Yes, there is.
Be a team player – join The Wiggler 6:00 am Tuesday – corner of Foxcroft and Rothwood – World Police pace…
**Team America: World Police
Clear Eyes, Full Hearts, Can’t Lose
The World Cup may not be over, but the USA is out, so Smash and I figured it was time for a little football training camp. 20 strong skill players posted for the beatdown.
As promised in the backblast we started with a little fun at 5:27. The pax broke into two lines, one of QB’s and one of WR’s. The WR’s had to run a 10 yard cross route. Each pass caught subtracted 2 Burpees from the workout. 5 passes were caught (We hit on 50%, not bad for 5:27am). Then we headed off.
The Thang:
Warmed up with 2 laps around parking lot, Second lap we yelled at Steinbrenner and his 2.0’s to join us while mixing in high knees, butt kickers, Karaoke R and Karaoke L.
SSH x 20 IC
Merkins x 20 civilian count
IW x 20 IC
Burpees, we started with 25, 5 passes were caught subtracting 10 Burpees, so: 15 Burpees OYO.
Mosey to track
1 laps of Indian runs
followed by Rosalita x 20 IC
Run a lap and do exercises at the corners,
Exercises, 10x of each:
LBC’s
Merkins
Squats
Carolina Dry Docks
Plankorama with Fireman Ed.
Repeato, at fellowship pace to keep the Pax together.
Flutter x 20 IC
Hand it off to Smash:
Mosey to the bleachers for some circuit work:
Dips x 15
Incline Merkins x 15
Squats x 15
Rinse and Repeat
Enter the baseball field for a little Left Right Center.
Run into Left Field for 10 Wide arm Merkins
Run back to home plate
Run into center field for 10 Merkins
Run back to home plate
Run to right field for 10 CDD’s
Run back to Home plate.
Repeato with
Jump Squats, regular squats and jump lunges.
Hustle back to the parking lot for COT
Q checks the watch and we still have 30 seconds, so 11 Rosalita’s IC.
Done.
Moleskine:
-YHC fulfilled my promise to big top and wore the Lion shirt for my VQ.
-When we started at 5:27 I heard “Does this mean we get out early?”-On the Indian run Big Top sounded off with his trademark whistle…Whoo Whoo trains a com in!
-Dora counting in Spanish on Rosalita was a crowd favorite.
-While we were going through the circuits we noticed two fawns in another field. There was talk of the next exercise being catch and release.
-Bieber and Jeter, Steinbrenner’s 2.1 and 2.3 were killing it out there.
-Lots of refusenik on the jump lunges, thankfully they were cut short when Smash checked his watch.
-Whitesnake, third post, keep going brother!
It was an honor to lead you guys and have my first Q at the site of my first post 3 months ago. , Everyone worked hard and did a great job out there.
Announcements:
Mud Run, Sign up this week. If you have questions hit up Gummy.
F3 Dads this Saturday at Col. Francis Beatty Park. Alf on Q.
F3 Dad’s camp, sign up if interested.
The Few, The Proud, the Men of Stonehenge
Sparse crowd given that there were a few convergence workouts around Charlotte and many regulars away for the weekend. Neverthelss, we carried on to work out the over indulgences from July 4 BBQ’s…
Warmup: SSH X 25, Merkins X 15, Squats X 20, Reverse Lunge X 20, Mountain Climbers X 20.
Workout: Began on knee wall by the lake. Jump-ups X 10 + Step ups X 20; Dips X 20, Incline Merkins X 15. 5 X Manmaker Burpees. Lap around the lake. Repeat exercises but replaced Inclines with Derkins. 8 X Manmaker Burpees.
Mary on the knee wall with legs elevted to increase intensity (20 reps in cadence): LBCs, Flutter, Dolly, Bicycle, Heels to Heaven, Mason Twist, Protracter.
Mosey to fitness trail. 30 Chin-ups; 60 Merkins, 75 Squats broken up into 3 sets with reps of 10, 20, & 25, respectively.
Mosey to street; Sprints to the bridge (about 200 yards). People’s Chair with overhead press on the bridge. Run to the bottom. Bunny hop, lunges, backward run, and sprint to the bridge. 25 LBC’s. Run back to the Vine with detour around the lake. Finished with 30 sec 6-inch merkin hold.
Foxhole Fireworks
No July 4th hangover at Foxhole. We hit the ground running this morning:
Warmup: Lap around the parking lot. Squat X 20, SSH X 20, Mountain Climber X 20, Imperil Walker X 20, Merkins X 30. Mosey to soccer field for Circle of Pain…
Workout: 2H Swing X 20, Squat,Curl, Press X 10 ea arm, Upright Row X 20, Plank Merkins X 20 (1 hand on Kettel Bell – rotate hands in plank position), Goblet Squats X 20. Sprints: 4 X 50 yards.
Reverse lunge w/KB swing between legs X 20, bent over 1 arm lat rows X 20, tricept extension X 20, 2 sets hammer curls X 20, Romanian Dead Lift X 20. Sprints 2 X 50 yards.
Mosey to jungle gyms: 2 sets plank rows X 20; 2 sets Dips with KB in lap X 20. Mosey to school building for 8 minutes of People’s Chair with Kettel Bell holds, rows overhead presses, and short sprints (recovery) between the buildings.
Mary: Used the benches for elevation to increase intensity. All in cadence for 20 count: LBC’s, Dolly w/KB press, Flutter w/KB press, Bicycle, Heels to Heaven, Protracter.
Mosey back to parking lot for short sprints with Merkins in between 3 X 15.
Pre-blast: Who needs a headlock?
How did you become a part of F3 Nation?
It usually starts with the EH. For me it was multiple EH’s before I finally gave in, but I am thankful my brothers (Little W, Hannibal, Young Love, Doc, Barker) didn’t give up. So, who do you know that needs a headlock? Who have you been asking that needs to be re-engaged, encouraged to join the fun? Think of those you hung out with on the 4th, someone who said they would consider it. Follow up and get them out this week, and don’t just encourage them to go, encourage them to come with you. Bringing an FNG to the right workout is key to making it stick, and for many people a workout like Base Camp or Peak 51 would be a great intro to F3 nation. So, text your buddy and tell him you will meet him in the gloom.
Smash and YHC are on Q at Base Camp tomorrow, come join us. We can promise it will be fun…for at least two of us.
By the way, we will be circling the wagons in the SCMS parking lot at 5:27 for a little pre-workout fun. If you are not there, don’t worry, but I will say those not present are putting their trust in their fellow PAX.
Clear Eyes, Full Hearts, Can’t Lose.
Olympic Ascent
9 PAX converged on the fields of Olde Providence to test themselves and push their limits. Here’s how they did it:
The Thang
Grab your kettlebell, mosey to the open field, drop ’em, and circle up!
COP
- Side Straddle Hop (with disclosure)
- Low Slow Squats
- Arm Circles
- Imperial Walkers
Sufficiently warmed and loosened, mosey to the playground
Cindy
- 5 pullups
- 10 pushups
- 15 squats
- Rinse & Repeat for 20 minutes (keep track of the number of rounds you complete for personal benchmarking)
Mosey back to open field to catch our breath with Mary
Mary
- Elbow Plank
- Freddie Mercury
- Mason Twist
- LBC’s
- Elbow Plank
- Sid the Kid
Breath caught, mosey to the small ball field opposite the playground, grabbing your kettlebell on the way.
Armor Builders
- Partner up with like-size kettlebells.
- P1 – 2 double cleans, 1 double press, 3 double front squats
- P2 – run to fence, touch the sign, and back
- Flapjack
- Rinse & repeat for 5x each partner.
Single KB Work
- 10 2-hand swings
- 10 goblet squats
- 10 overhead presses
- Run to fence, touch the sign, and back
- Repeat 4 more times, declining reps by 2 each time (10-8-6-4-2)
Agility Work
- Karaoke to infield & back
- Backpeddle to infield & back
- Toy Soldier to infield & backpeddle back
- Elbow planks
Mosey to parking lot
COT
Announcements:
- Fall USMC Mud Run signups
- F3 Dads summer camp signups
Moleskin:
Great work, guys! As Strange Brew likes to say, “it’s moderate, but it ain’t easy.” He wasn’t out here today, but it’s a safe bet that he would have said that at least once today! While easily modifiable, up or down, the CrossFit Cindy benchmark workout is easily the hardest workout done regularly at Ascent, and the KB’s are always challenging too, especially after Cindy. T-claps to all for pushing yourselves today!
The mumble chatter started early, during YHC’s disclosure while SSH’ing (lost my count #amateur), and continuing throughout. Much more fun that #sadclowning in a #fern somewhere. YHC overheard one comment, something to the effect of, “after Cindy and now Mary, I’m not sure I want to meet anymore ladies of Ascent!” Well said!
Since Ascent launched last August, we’ve ran the Cindy workout quarterly to assess ourselves and see how we’re progressing. YHC can attest to improving each and every time, and it’s likely you all have as well. Special shout out to Crabcake, who set the new Ascent record of 20 rounds in 20 minutes! That’s equivalent to The Murph, less the running! (YHC had the former record of 18, surpassing that with 19 today, but behind Crabcake!) Keep it up, guys!
Thanks to the Olympus pax for converging with us at Ascent today. Hopefully you got your money’s worth today.
Aye.
Star-Spangled Beatdown in Area51
Several SFs were firmly planted in the blessed free soil and 63 All-Americans broke into 3 groups for 3 distinct doses of pain.
The Thang:
COP
SSH x 25
Merkin x 15
Squat x 25
Diamond x 10
Wide Arm x 10
Plankorama
Count off by 3’s to split into 3 groups
Group 1 w/Hops, Group 2 w/Dora, Group 3 w/Bulldog.
Groups rotate through each pain station.
Hops’ Painstation:
75% run down the pitch – 50 yards
75% run back
AYG run down
AYG run back
Slow flutter x 13
Backwards run down. Backwards run back.
Knee Up x 13
High Knees down. Buttkickers back.
Karaoke down. Karaoke back.
Dolly x 13
5’s on the Hill. Jump Squats & Burpees.
Dora’s Painstation:
Mosey to the kitty litter (sand volleyball courts) to meet several special ladies for a SPEARHEAD-led round of good ol’ Log PT. The boys were introduced to “Susan” and “Daisy,” a sectioned telephone pole and a sectioned log whose pieces are chained together, and their little sisters “pole” and “tree.” After a safety briefing and form demonstration, the wooden awfulness did commence as such:
Preblast: Olympus & Ascent Convergence
Olympus and Ascent are converging this Saturday, July 5th, 0700 at Olde Providence Elementary.
The workout will accommodate all pax, from moderate to Mr Olympus, with a Weinke that is easily scalable to suit your needs.
The first 1/2 of the workout, we’ll run our quarterly baseline test, Cindy. 20 minutes are put on the clock, and the pax does as many rounds of 5 pullups, 10 pushups, and 15 squats as possible. (20 rounds, 1 per minute = The Murph, less the running) This is easily scalable down, by taking more breaks or altering the pullups for example, or scalable up by increasing the speed of rounds.
The second 1/2 of the workout, we’ll mix in some kettlebells, light running, and agility drills.
All of the above set to music.
Bring your KB’s.
Aye!
Pre Blast F3 Dads
There will be NO F3 Dads 7/5 for Area51. We will see you 7/12 @ Beatty Park @9am. Alf will have the Q!!
Prision workout- Hydra Style
Exactly 20 men of Area 51 were released for good behavior and made the decision to post for a prison style beat down.
The Thang
Light jog around the track, mostly forward then a little back peddle, before got into the yard, where the real action was.
Warm up was brief.. cadence count- SSH, Merkens, IW, LBC x15 each. Is it a sanctioned workout missing the staples??
Mosey to the play ground
YHC had planed for 5 stations/25 guys, but the numbers worked out right, so we settled on 4 stations with 5 exercises each station. Depending what station you started with, you should have had the opportunity to do everything once. Here were the stations:
1) Monkey Bars
Pull up / supine, Calf Raises, Incline Merken, Calf Raises, Decline Merken
2) Pipe Worm
Dips, Incline Merken, LBC, Dip, Decline Merken
3) Parallel bars
2 hand KB high pull (to chin), 10lb Medicine ball toss squat, LBC (on parallel bar), Deep Chest Merken (on parallel bar), Balls to Fence
4) Angled Bar
Jump up, Wall Sit, Pull up/ supine, Rope, 2 hand KB Tri extension
We moved through the first 2 complete stations doing each exercise for 80 seconds per. YHC audibled and thought a lap around baseball fields was needed. After that, YHC also modified the time to 60 seconds per exercise.
After the last 2 stations, another lap and a quick time check, we needed to get back to the parking lot for a few mins of Mary
CC: LBC’s (#?) and Bicycles x30 (forward and backward) finished off the morning
Moleskin
– Plently of mumble chatter this am as we got started. However, that settled down quickly.
– The plan was simple (always simple if you MAKE it) and I hope that the paper at each station helped each group stay somewhat organized.
– Why 80 seconds per rep? As explained, my PT is always timed at 60 sec. I just new you could do more, so I added 20 sec. An aggressive start that I might reconsider that next time. Hence the 3rd set, I thought everyone (YHC included) would prefer us to just do 60sec per
– This was not the typical boot camp that we are all used to. The goal was 0.0, but I needed the break. Sorry Brown, I hear we did 0.87 miles today.
– Few runners and bikers on the way in. Not sure who traveled the furthest (sound off in comments), but I think SC may have received the Gold Star today. Close to +5 miles total (guessing)
– Besides AO-Hydra having a great facility for this type of workout, I hope you enjoyed my new rope and my medicine ball that’s been collecting dust. I however missed the rope, as I couldn’t follow my own workout
– Always a good time to lead a workout! Sorry for no burpees, mtn climbers, lunges, etc, Consider yourself added to my Dr list of no-no’s for today!
Anouncements
READ THE WEBSITE and/or FOLLOW TWITTER- Lots of convergences/ workout changes for the 4th and on Sat. Don’t be the sad clown when your the only one to post to a workout that has moved for the day
– Mud Run sign up- deadline soon
– Hydra Q call out, contact Bug Eater if your intrested
– 4th of July convergence at the Rock, I believe all other south workouts are shut down
– Olympus and Assent to converge on Sat at OP.
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