Baker’s Dozen or Black Cats?
28 hearty Pax posted to challenge the omen of Friday the 13th, eight of those showing up for bonus KB workout at 0500 ( or 0510 for some of us).
Should the Pax be afraid, or get a free donut? Read on …..
The Thang
Run loop to bus parking lot for COP
SSH x 25
Squat x 25
Merkins x 13
Imperial Walker x 13
13 Burpees
Run to front of school benches
Jump Ups x 13
Derkins x 13
Dips x 13
Rinse and Repeat
Mosey across 51, form 3 columns
Indian Run to Palantine Hill for 13’s
1 Squat at bottom, run up, 12 Burpees at top
2 Squats at bottom, 11 Burpees at top……
12 Squats at bottom, 1 Burpee at top
Indian Run back to school, dodge traffic for extra credit
Pusharama
Wide Arm, Regular, Diamond, Regular.
Repeat x 9 (Pax are rhythmically challenged)
Flutter x 13
LBC x 13
Run to Natatorium Hill
Bear Crawl half way up, Lunge Walk to top
Run to main lot with Jail Break
Moleskin
Awesome job by all this morning! Kudos to; Licorcycle for sporting a Ruck, FNG Vineyard (14YO) for hanging with the big dogs, and KB crew for doubling down. Some unlucky contestants toted Chelms aka Tater coupons. Mermaid and Madame Tussaud absolutely smoked the 13s on Palantine Hill. They probably looked even faster alongside YHC.
Mumble chatter and FEBA always positive feedback for a Q, glad you enjoyed the unlucky count on the hill –
Pusharama was an epic fail. I saw a guy doing this at a gym and wanted to steal it, but the Pax got all mixed up. #smokedbyPalantine Plan on seeing that, or similar version, again.
F3’s broad appeal was evident this morning by the 38 year range in ages from WB to WD. Keep spreading the word!
Announcements
CSAUP Olympics tomorrow morning at South Charlotte Middle 0600
F3 Pool Party tomorrow night at Candlewyck Clubhouse and Pool 1800 hr
Not too early to start thinking Mud Run
RIBEYE has spots open for BRR
GoRuck Light benefiting Charlotte Bridge Home August 9. Check web site.
Great send off by Chelms/Tater. Thanks brother-
Don’t be afraid of the Dark
At 5:30 on (and off) the Charlotte Christian campus 7 brave souls set forth for a Friday the 13th special edition of the Joust.
The Thang:
Jog to field: Karyoke, Lunge walk
Warm-up: Side Straddle Hops, Sumo Squats
Off Campus: Jump the fence, Grab a rock, Jog to Boyce Park
Rocky Shores: Squats, Clean-and-Press, One-legged squat and hold, Curl-and-Press, Merkins on Rock, People’s Chair (with partner)
Relay Races around the Bases/Making Rock Piles
Rocky Mary: Flutter, Dolly, Freddy Mercury, Russian Twist
Jog Home
Up and Under on the Stairs
Guest Q’s: Burpees (Lobster Roll), Imperial Walker (Mr. Brady), Hand Release Merkins (Blue Rhino)
Naked Moleskin:
It didn’t seem that muggy when we started. Evidentially it was a good morning to get wet and muddy though. I needed two towels on the way home to protect the car.
I figured Friday the 13th was a good day for a little extra fun. Boyce Park must be haunted by ghosts of inhabitants past. Pax seemed to be repetitively possessed by these souls in their sppoky mumble chatter. You had to be there to experience the true spine-tingling/bone-chilling/butt-clenching nature of such erie comments.
Bats (flying overhead) and Coyotes (at least their footprints) also joined us this morning.
A good time and hard work was had by all. Sprecial props to Baracus, Mr. Brady, and Big Top for jogging in to the workout. I noticed them walking home though.
Final Preblast – F3 Area51 CSAUP Olympics
The 1st Annual F3 Area 51 CSAUP Olympics are just over 24 hours away and it is going to be epic. There are events for all types, from the pencil armed runners, to the thick necked studs, to those clearly lacking good judgment. There is something for everyone. You owe it to yourself to compete for your chance at CSAUP glory!
Even if you are not fast, strong, or completely stupid, participation and mumblechatter is highly encouraged since this is bound to be an outrageous 1st, 2nd, and perhaps 3rd F opportunity.
Who: The PAX of Area 51 (F3 South Charlotte)
Where: South Charlotte Middle School (site of Fast Twitch and Death Valley)
When: June 14, 2014 from 6:00 – 8:00 am
Why: Do you even need a reason? It is a competition and it is CSAUP. Enough said.
Schedule of Events:
5:50 am – Arrive at South Charlotte Middle School and prepare yourself for mayhem
At 6:00 am sharp, Runstopper will be your Q for a warmup COP followed by the 1-mile run. The 1-mile run will be done in at least 2 heats. One will be the Clydesdales and the other the Thoroughbreds. Clydesdales will go first.
After the warmup and 1-mile race, the PAX will be split into 3 groups and will rotate through the Running, Strength, and CSAUP events as a group proceeding to the next set of events roughly every 25 minutes. YHC will have a whistle for signaling the time for groups to rotate to the next set of events.
The progression will be the following:
• Group 1: Running, Strength, CSAUP
• Group 2: Strength, CSAUP, Running
• Group 3: CSAUP, Running, Strength
Finals will be held at the end for all events except for the shot put and clean & press. If we are done early, we will do a crab walk race or another elimination type challenge.
Here is a map of the location of each event:
Here is a listing of the events in each category:
1) Running Events
a) 100 meter dash
b) 400 meter run
2) Feats of Strength
a) Shot put
b) KB clean and press competition (max in 2 min)
3) CSAUP Events
a) Loaded wheelbarrow push – 50 yds out and back
b) Hairburners race
4) Bonus Events (if time is available after finals)
a) Crab walk race
b) Up and At ‘Em (elimination challenge)
Rest up men and we will see you on Saturday!
Stars and bars
Anniversary Q and Pain was had by all
20 of Area 51’s finest decided to brave the crazy humidity to join YHC for a 1 year anniversary Q. Several also took up the offer to run into the work – YHC, Kirk, Hannible, Puddin Pop, and Mermaid for a half trip.
Thang:
Workout Explained
Disclaimer Given
Divided into teams of 3.
5:30 – G0!
Run as a team to round about in Teeter parking lot and back to AO – approximately 1.2 miles
Hit middle playground an complete 50 pull-ups as a team.
Then starts 3 man grinders.
Pax 1 – Front Playground: (5) double merkin burpees, (10) divebomb merkins, (15) jump squats
rinse and repeat and repeat until partner shows up to switch.
Pax 2 – Concession stand area: (5) double merkin burpees, (10) decline merkins, (15) sister mary katherines (per leg) rinse and repeat and repeat until partner shows up to switch.
Pax 3 – starts with Pax 1, runs to play ground and does 5 pull ups, then on to the concession stand area to switch with Pax 2. Then Pax 2 runs back thru the play ground, does 5 pull ups then on to switch with Pax 1.
Continue to rinse and repeat, doing 5 pulls up every time thru the playground until 6:10
Enough time for Mary
50 – LBCs in cadence
60 second elbow plank
25 – dollies in cadence
Mole Skin:
It’s an honor and a privilege to lead the pax. Thank you for the opportunity and thank you for joining YHC on the 1 year anniversary Q. YHC tried to provide a good picture of how much F3Nation has impacted YHC’s life over this past year, but as is the case after most workouts, YHC could barely work the voice recorder for COT. Also mumble chatter was at a minimum because everyone was getting after it and working hard from the beginning to the end. Also for those keeping score at home, we did approx 2.5 miles today.
IF you would have told YHC a year ago that this crazy morning workout group would have such a big impact on him, and his family he would have said no. Now, 1 year later and YHC can say that the men of F3 Nation have had a huge impact on who he is, as a dad, husband, friend, employee, etc. There are men across F3 Nation that YHC calls some of his closest friends – a lot actually, men who are willing to walk beside you thru life, not matter how hard or messy things may be. Iron Sharpens Iron is much more than just a saying on the back of a shirt, it is a way of life, one YHC has experienced first hand thanks to F3. YHC is excited to see where this speeding train will take us in the future.
Thanks Brother – AYE!!
Announcement:
Area 51 CASUP Olympics – Saturday 6/14 6:00 to 8:00 am South Charlotte Middle School
Area 51 Pool Party – Saturday 6/14 – don’t remember the times – someone shout them out in the comments below
Area 51 F3Dads – Saturday 6/21 – Francis Beatty Park at 9am
Metro F3 Dads – Saturday 6/14 – Freedom Park
Mud Run Post is out for Oct – read and sign-up. Was huge in April – lets make it bigger this time. Area 51 Mudrun Q is Gummy
When did it get so humid on the Peak??
16 fine men assembled together this morning to pour buckets… and I mean BUCKETS of sweat while climbing Peak51! YHC has been out of pocket for what has seemed an eternity… so it was great to be with the group this morning.
The Thang:
Mosey to church parking lot for COP:
SSH x 15
5 Burpees OYO
IW x 15
4 Burpees OYO
Slow Squats x 15
3 Burpees OYO
CDD x 10
2 Burpees OYO
Mountain Climber x 15
1 Burpee OYO
Suicide Lines in parking lot —
4 lines, then run to top of parking lot… same thing coming back
4 lines, then backwards run to top of parking lot… same thing coming back
4 lines, then lunge walk to top of parking lot… same thing coming back
Plank-o-rama when done
Mosey to Bus parking lot. Find a partner for 100’s:
Partner 1 starts called exercise, Partner 2 runs 50 yds out and back, then flapjack until you’ve completed 100 total:
1. Squats
2. Merkins
3. LBC
4. Jump Squats
Slow jog back to church parking lot… circle up:
1. Jack Webb — ladder to 5 and back down (crowd pleaser)
2. Flutter x 15
3. Dolly x 15
4. LBC x 15
5. Rosalita x 15
6. Freddie Mercury x 15
Return to base!
Moleskin:
There was a lot of heavy breathing, including YHC, but everyone did excellent! Great to be back with such a great group of men and brothers. Thanks for the great prayer by Sanka!
Announcements:
1. Young Life Mud Run date set for 9/20. Robin Hood will keep us posted on when registration begins.
2. F3 Dads begins Saturday June 21 at 9:00 at Col Beatty Park.
3. F3 Olympics/Convergence on Saturday morning @ 6:00 AM at South Charlotte Middle School, and F3 Area 51 Pool Party Saturday night at Candlewyck Community Pool. (Note: F3 Ascent and Area 51 will meet as normally scheduled on Saturday morning).
6-13 Compass Preblast
We will be discussing the following questions at Compass tomorrow morning. 6:30 am at the Arboretum Chick-Fil-A.
Read John 1:1-2
1. What does this passage say about the beginning of the story? Have you ever wondered what God did before he created the world?
2. What does it mean to say that we are relational? Do you consider yourself relational?
3. How and when have you felt a longing to belong (in your past or today)?
4. Do you feel like you’ve been invited into God’s story (already in motion) or are you trying to create your own story?
5. What can we do every day to feel more a part of God’s story?
Eat your Merlot
The Thang:
Warm up: Mosey one lap around the parking lot. Do plyometrics to the first goalpost then jog to the next goal post. Turn around and repeat: High knees, Butt kicks, Frankensteins, 50%, 75%, 100%.
The event: run one mile at your 5K pace down woodfox to the last entrance of Raintree country club. Run back to the last man and run back to the finish point as a group.
Mosey to the bottom of Raintree Ln. Run .3 miles and 62 feet up in elevation at one mile pace. Run back to the last man and run back to the top of the hill as a group.
Walk down to the bottom of Four Mile Creek Rd. Break up into two waves of eight. AYG to the top of the hill. Walk back down and repeat.
Indian run as two groups back down to the bottom of the hill on Raintree Ln. Repeat distance at one mile pace to the top.
Walk down to the bottom of Four Mile Creek Rd. AYG again.
Indian run down in two groups to the bottom of the hill on Raintree Ln.
Run back to the corner of Strawberry Hill and Woodfox (1 mile) at 5K pace. No man left behind.
Say goodbye to Wolfman and run down to the track for sprints.
Break up into groups of three: 100m relays although as Haze pointed out we may have only been doing 90m of relays. Partner one runs 100m to partner two who runs back to partner three. You continue doing this six times.
Mosey up the parking lot for a one lap warm down.
Moleskin:
Despite the humidity the Pax stepped up the challenge. There were a lot of great efforts out there today. The Muthership must have been too much for Spakler because he fartsacked. I hope that is not a precursor to the BRR teammate. It was great seeing many teammates and competitors out this morning that are participating in the BRR.
Haze looked particularly fast and Mr. Brady was either nipping at his heels or leading. Strong effort. Mall cop must not have heard the part about we are doing 100m until the end of the workout becasue he was flying on the first round. For some reason he visited the infield for brief internal talk about if he should or should not show us his dinner and Merlot from last night. Luckily for us he handled it well.
Great encouragement by everyone and it was a pleasure leading the Pax.
Announcements:
F3 festival this upcoming Saturday. Ride for the kids with Farside at 9:00 on Saturday at Francis Beatty Park. Sign up for #Impact to volunteer some time over the summer for a good cause. Congrats to Area 51 for helping Billingsville win $10,000 last weekend.
I believe that is all.
posted on behalf of Frasier
Hello Principal
Posted by Mic Check for Frasier
The Thang: Mosey to the front of the theatre for warm up.
- 10 Burpees OYO
- SSH x 25
- 10 Burpees OYO
- IW x 25
- 10 Burpees OYO
- Squat x 25
- 10 Burpees OYO
- Mountain Climber x 20 hold it afterwards
- Merkins: wide arm x 5; regular x 5; diamond x 5
Mosey to the side of the theatre. Partner up size does matter. Partner one runs around the theatre as partner two does balls to the wall back down to a merkin with feet still on the wall. That counts as one. The team must do ten total. Plank when you are done.
Mosey to the top of the Mudderhorn for Indian run down. Split into teams of eight for the run down. Plank at the bottom and then get back with your partner.
First exercise at the bottom: Wheelbarrow two times to the cable pole with each partner taking turns.
Next exercise is partner carry to the same cable pole each partner going once to the top.
Next partner one runs to the first light post while partner two does the called exercise until the total number of that exercise is completed.
- Exercise 1: 100 merkins
- Exercise 2: 200 LBCs
- Exercise 3: 100 J Los
- Exercise 4: 200 Freddie Mercury’s
Indian run to the top with no man left behind.
Circle up in the parking lot and do 10 Burpees OYO
Moleskin:
Good job by all the Pax working hard. Great job by Snapper (FNG) and Grimes for getting out of bed the first day of summer break to come work out with their dad (Philmont). Great having everyone out and pushing hard. It was a honor to lead you this morning.
Welcome to FNG Screech, David the Principal..
Announcements:
Olympics, Ride for the Kids and F3 Pool Party this Saturday. F3 Dads starts June 21st at Colonel Francis Beatty Park.
Choose Your Partner Wisely
—Posted on behalf of Splinter—
22 of Area 51’s finest avoided the fartsack and embraced a little competition at Death Valley. “Give me 110% or keep your filthy hands off my rock.” Not sure if everyone gave 110% but there was a lot of sweating, hands on knees, and even some crop dusting.
The Thang:
Mosey to Track. Light jog ¾ of track then circle up.
COP:
SSH x 25
IW x 25
Merkin (slow in cadence) x 20
Mountain Climber x 25
Partner up. Size does not matter. Speed and Strength does matter.
Competition 1
Most pushups in 2 minutes
Loser did burpees x 10. Winner burpees x 5
Competition 2
Run 800 meters
Fleet of Feet plank for rest of PAX
Loser did 20 Merkins. Winner 10 Merkins
Competition 3
Most sit ups in 2 minutes
Loser did burpees x 10. Winner burpees x 5
Competition 4
Run 800 Meters
Losers did something (can’t remember)
Mosey to Goal line. Divide into two groups. Clydesdale and Thoroughbred
Clydesdale has 40 seconds to run 100 yds
Thoroughbred has 30 seconds to run 100 yds
Rinse and repeat about 8ish times (may have been 6)
Mosey to track for 4 pain stations. Jog/run 100 meters between each station
Station 1 – 30 squats
Station 2 – 30 calf raises
Station 3 – 30 lunges (total)
Station 4 – 30 Jump Squats
LBC’s until all PAX finish.
Find your partner. AYG sprint up the hill to the parking lot for COT
Loser does 10 burpees
COT:
Flutters
Dolly
Heels to heaven
Moleskin
-YHC arrived with a headache, no watch (thank you Radar for your generosity), and loose shorts, which almost dropped to the ground during SSH resulting in losing the cadence. Props to the PAX for continuing to count.
-maybe size did matter on the partner selections because Runstopper and his short arms is a merkin machine. He probably should have spotted Radar 40 Merkins to make it fair. I think he did 104 in 2 minutes??!
-There was also some questioning regarding the form of some partners during the merkins. Head bobbers had their way in this competition. *Asterisk*
-During the second 800 competition YHC kept thinking…should have audibled to a 400. Probably a lot of other PAX having similar thoughts.
-There were a few fairly swift runners who snuck into the Clydesdale division somehow. YHC will not name names. You know who you are.
-Always a privilege to lead some great men and great athletes. See you in the gloom.
Announcements
-F3 Olympics Saturday
-F3 pool party. Everyone needs to RSVP
-two 3rd F opportunities today. Threshold is at noon in south park bojangles