Rainy Runaround
Into every matrix a little rain must fall. 8 PAX enjoyed a “Taste of Fast Twitch” today with a miniature version of The Runaround™.
The Thang
Warm-up COP:
- SSH x20
- Merkins x20
- SS x20
- MCs x 20
- 10 burpees OYO
Mosey back to start, partner with someone of similar speed.
- Partner 1 run down to back lot around back to start (~400M)
- Partner 2 stay and do exercises waiting for Partner 1
- When partner 1 returns, flapjack
- Repeat 3x (squats, merkins, lunges)
Mosey to playground for circuit
- 10 pull-ups
- 20 squats
- 30 dips
wash, rinse, repeat
plank-o-rama
Mosey to front lot for The Runaround™:
- Partner 1 runs a suicide between the parking lot islands
- Partner 2 moderate run / lap around the perimeter of the lot
- Whoever finishes first does LBCs until the other finishes
- Flapjack
Continue until Q says stop ~12 minutes.
Mosey back to start for Mary
- Dollies x25
- Protractor
- Flutter x25
Total mileage: 2.8 (not bad for a bootcamp workout)
Moleskine/Announcements
- Matrix gets the prize this year for workout with highest likelihood of torrential downpour
- A few pax seemed a little wary of the rain, wearing full-body trash bags. While that may be fun for slip-and-slide, not so fun when you’re running sprints and its in the mid-60’s.
- Trash bags didn’t last long though – seemed to come off like a prom dress after the first round
- Not sure if I sold any folks on Fast Twitch with a demonstration of the mini “Runaround” today – didn’t seem too popular
- Seemed like some were looking for a ten-count in the midst of the Runaround, but unfortunately no such luck – there was an option for LBCs… just sayin
- Good running by all… don’t let that scare you away from Tuesday mornings at South Charlotte Middle – no rain to be seen there.
Jackets and Hats
5 men posted today for a true gloom filled workout.
Mosey to side lot of Elementary School
29 SSH – IC
20 Imperial Walker – IC
20 Mountain Climbers – IC
10 Merkins – IC
10 Burpees on your own
Embrace the water and line up on the asphalt
Perform an exercise and run down three basketball goals and back
Right Arm Swing x 20
Left Arm Swing x 20
Figure-Eight backwards lunge x 20
Right Arm Row x 20
Left Arm Row x 20
Tricep Extensions x 20
Indian run around the lot and head towards playground
10 Pull-ups
20 Dips
20 Goblet Squats
Plank-o-rama
Regular, RAH (10 count), RLH (10C), Regular, LAH (10C), LLH (10C), Regular, 6 Inches (10C)
Repeat
Mosey to the wall for The Semi-Gloss
1 min, 10 Second Break
1 min, 10 Second Break
Sac-Dragger for 30 seconds
10 Second break
Sac-Dragger for 30 seconds
Find a wet spot for some Mary
Bell-BCs x 40
Dolley Press x 20
Flutter Press x 20
Bicycle x 20
Mason Twist with bell x 10
Mosey towards home
JACK WEBB TIME!
Hey we should do KB Presses here. 1-1 or 1-4? Well just add one then double it.
Went to 4 Merkins and 16 KB Presses and down. #SeriousShoulderBurn
Mosey 10 Feet to End
10 Burpess on your own
Earn 1 minute back
Moleskin
YHC was concerned he may be the only one there today. The PAX didn’t let him down. With the heavy rain drenching us before we even took off, there was hat talk and jacket wearing. YHC represented in Special Forces Gortex Camo jacket of which the PAX were yelling Duck Commander a few times. A single overhang was spotted for dryer times, but we embraced the suck (er Gloom).
Thanks to those who rose early and may have not realized it was raining (MT).
Wiggler on Holiday Hiatus – See You Next Year!
Merry Christmas and Happy New Year. We will resume Wiggling January 7th.
Hey, what are YOU doing here?
10 determined lads of CLT South (7 Outland regulars & 3 foreigners with passports in hand) entered the gloom on this fine day. Cantore forecasted an unseasonably warm day but failed to mention the morning chill from the dampness and the wind.
The Thang
– COP @ Shovel Flag
– SSH x20
– Imperial Walkers x20
– Perfect Merkins x10
– Peter Parkers x20
– Squats x20
– Scissor Crunches x20 (now known as the horizontal windmill)
– Mosey
– Walk the Rails
– Mosey
– Walk the Rails x3 lengths uphill
– Plank
Indian Run to Elem School Playground
She Hate Me x8 min
– Toe Taps on the Bench x40
– Donkey Kicks on the swings x20
– Dips on Bench x20
– Pull-ups x10
– Lunge Walk 25 yds
– Indian Run to High School Practice Field
Hand off to Z
– Continue the Indian run to the stadium (.7 miles) for the “SHOW” with burpees mixed in along the way.
Partner UP
– Partner A. runs the circuit of the track (400m) while Partner B. performs said exercise then runst the bleachers to the top, across, down and back to relieve partner A. and flapjack.
- 2 rounds – Rd 1 = 30 dips & Rd 2 = 20 Derkins
Plank it up after both rounds are completed for a little Makhtar Jai (sp?) x 10 in cadence.
Mosey to the obstacle course for 3 servings of pain. (2 Rounds)
– Pain station #1 – hanging leg lifts x10
– PS #2 – sqauts x20
– PS #3 Hanging supine Pull-Ups x10
Regroups and hook back up with your partner to run the gauntlet.
– scale 6′ wall
– over/under telephone poles x 5
– scale 8′ wall
– 30′ balance walk
– tire / rope work
– 20 inverted situps on plank board
LBJ to the bottom of “the hill” where the VSF is planted for a belly start AYG jail break.
2MoM
The Nekked Moleskin:
10 studs posted and got after it this morning, and when I say got after it I mean got after it and they got after it hard. YHC was shocked NOT to be the first car in the lot (although he was doing some access recon) only to be 2nd to none other than Stone Cold!!! Shocked yet pleasantly surprised and excited. CT then rolled in followed by 2 more foreigners in tow (Stage Coach & Salt Lick).
As we’re reminiscing about previous workouts (it was still only 635/640 at this poing) of the week and the task at hand after the days start #buildingfences, Swiss Miss rolls up only to greet our new guests with “Huh, Hey WHAT ARE YOU DOING HERE????” as if quoting “GET OFF MY LAND” in his head from some western…. The rest of the PAX filed in and once the clock struck 7 – Countertop took us out as if we were shot out of a cannon. Well, not all of us — Milton was more like Ralphy’s Red Ryder BB gun as he showed up during COP but he caught up quickly for sure!
There really wasn’t a whole lot of mumble chatter out there today as everyone appeared to simply gasping for air for the solid 60 minutes. Although it got competitive, the PAX pushed and encouraged each other the entire time #2ndF.
Once we reached the stadium for the 2nd half, the PAX was definitely 02 deprived taking a standing 8 count only to be lifted up by the yell of “YO – GO F3” coming out of the building from none other than CLT South’s favoritie wrestling 2.0 “Ninja Turtle” who was at SV HS for a tournament!!!! Runstopper, the turtle is looking stronger and stronger every time we see him. Hope you’re putting together plans to simply try and contain him because we…. You know what we’re saying.
Great to see 8 Mile keep coming out week after week, keep pushing brother. Also great to have HB (always Powder Puff to me) back in the mix.
Salt Lick certainly got a good nights sleep prior because he posted with wit and was renaming all of CTs COP exercises. Most notably renaming the scissor crunches to the HORIZONTAL WINDMILL. Although, he lost all credibility when YHC asked for a 10 count and he started at 1 and proceeded up. MMHMM — 10 penalty burpees for all.
Coach / Stone Cold / SL, we truly enjoyed having you out in the UC for the first time and hope you enjoyed the time spent and hope you can find it in yourselves to make a return visit. Great coffeeteria session with Double E and all that were able to join. Better than normal knowing what the remainder of the day had in store and the charge Stage Coach was leading helping the family in need.
As always, it’s such a pleasure to lead such a strong willed and determined group of men. Each and every one of you inspire me daily.
Zip – OUT
Wolfman earns his patch, but had to go through complete Insanity first…
5 Pax weathered the storm for a 2 hour Ruck and Training dose of DownPainment today at SPEARHEAD.
The Thang:
05:00 Ruck with Coupon (aka Bonecrusher) – The Hoff Q
06:00 Training – Liquor Cycle Q (He’s certifiably Insane btw…)
RUCK – -5:00 (3) Miles
Into the Ruck, YHC say the PAX from DMZ and called an audible for us to Crash their warm -up COP. We quickly moved to where we could locate them (they were UNDER the cover of the walkway at Church of Charlotte. As we joined there were puzzled looks on everyone’s faces
SSH x 25
Merkins x 20
Squats x 25
LBC x 30
Superman’s on Belly x 30
Pax and SH Pax break off since those boys started running…”nice work guys, catch you later”…and we mosey’d back on route to finish the Ruck
06:00 Liquor Cycle Q
Mosey to Soccer Fileds (completely under water, in paces up to about 4-5 inches)
30 Count Body Builders (yes, that’s right…30 count, not 8)! x 25-35?
(exercise performed starting with squat, plank, plank jack out/in/merkin, 5 overhead press, ROLL to your left, Merkin, ROLL to your right, merkin, plank, plank jack out/in, squat-jump)
Low crawl 30-40 yards in MUD
Merkins x 15
Aqua Burpees x 15
Flutter w. ruck press in mud/water x 20
Flutter w. ruck press in mud/water x 15
Flutter w. ruck press in mud/water x 10
Flutter w. ruck press in mud/water x 5
PARTNER BEAR CRAWLS (one on top, one on bottom…bottom Pax grabs a hold of Pax 2 while he bear crawls…
Merkin x 10
Rotate until all PAX have gone x 5 rounds
30 Count Body Builders x 15
Mosey to hill
Plank on Left facing fields. Plank walk up hill
Backwards Bear Crawl down hill
Plank on Right facing football feild. Plank walk up hill
Backwards Bear Crawl down hill
Lunge Walk Up Hill
COT
Moleskine,
Unbelievable work out there considering the weather conditions. Triple T-Claps to Wolfman for earning his patch and posting 9 times already this month! Great work.
I’ve got to run to a meeting, and will update and type more. The bottom line about this routine is that not only was it tough as hell (thanks Liquor Cycle), but we bot muddy…and not just a little muddy, A LOT. Covered head-to-toe in mud and grass. Needless-to-say, when I got home the M was in shock at what I looked like.
As always, it’s a pleasure to lead such a fine group of men!
Respectfully, The Hoff and Liquor Cycle
Only 4 Days Until Christmas
Aye! The bell tolled and 13 pax came out into the early December gloom for Stonehenge. Though the calendar said December 21, the weather felt like September 21. Any way, we got to work.
The Thang
Little baby jog to Stonehenge statues for “Caroling COP”
COP
– SSH x Rudolph the Red Nosed Reinder
Jog to next “statue”
– Squats x “Santa Claus is Coming to Town”
Jog to Premier Deck, with lunge walks interspersed.
At Base of Deck
– 12 Burpees
Jog up to Level 2
At Level 2:
– 24 Merkins
– 12 Burpees
Jog up to Level 3
At Level 3:
– 36 Squats
– 24 Merkins
– 12 Burpees
Jog up to Level 4
At Level 4:
– 48 LBCs
– 36 Squats
– 24 Merkins
– 12 Burpees
Backward run up incline to roof
People’s Chair x 2:00
10 Merkins
People’s Chair x 1:30
10 Merkins
Down to Level 4:
– 48 LBCs
– 36 Squats
– 24 Merkins
– 12 Burpees
Down to Level 3:
– 36 Squats
– 24 Merkins
– 12 Burpees
Down to Level 2:
– 24 Merkins
– 12 Burpees
Down to Level 1:
– 12 Burpees
– 4 more Burpees to make it an even 100
Mosey to Soccer Field, Partner Up
P1: Run to marker (~25 yds) and back, twice – backward run on return
P2: Dive Bomb Merkins
Flapjack
P1: Sprint to market (~40 yds) and back twice
P2: 8 count manmakers
Flapjack
Jog back towards launch point
– Squats with sore shoulders on the way, 10 forward, 10 backward
Resume jog
Stop in Starbucks Parking Lot, circle up
– Squat with sore shoulders x “We Wish You a Merry Christmas” x 2
All you got back to launch point
COT
Moleskin:
– Very solid effort by all the pax. This was a tough one that included 100 Burpees, close to 200 merkins and about 2 miles of running.
– Honey ___, various name changes were discussed for Honey Bee who had to depart after the KB pre workout. Given that he ran at 0500, perhaps Honey Beast is in order.
– Nice to have Hops back at Stonehenge as well as a special Kotters to Lex Luthor. LL is Qing the next Stonehenge and was defeintely in strong form.
– Overheard several pax commenting that they were anxius for Christmas to be over so that we would have a new theme. #workoutjustified
– Tclaps to Mighty Mite for leading the charge on everything – what a beast!
Announcements:
– Dec 24 convergence at Skunk Works, January 1 covergence at Mckee Road as well as Fredome Park.
– Stonehenge will converge at the Joe Davis 5K on January 4.
– Hope all pax have a Merry Christmas and look forward to seeing you in the gloom in 2014!
“For unto you is born this day in the City of David a Saviour, which is Christ the Lord”
– Luke 2:11
F3TheStand: The Masculine Mandate
Make plans to join me, Champagne and the men of #F3TheStand over the next several weeks as we read and discuss the book “The Masculine Mandate” by Richard Phillips. This offers a great opportunity to explore God’s calling to men in several areas of our lives, to talk with our F3 brothers about the issues and struggles we all face and to share in the victories we accomplish through Him.
This is The Masculine Mandate: To be spiritual men placed in real-world, God-defined relationships, as lords and servants under God to bear God’s fruit by serving and leading. The book is divided into two parts: Understanding the Mandate and Living the Mandate. The first section establishes biblically who man is by taking an in-depth look at Genesis 2 and then looking at man’s duty to work, bear God’s image and maintain lordship over creation. The second section deals with application in work, marriage and dating, child rearing, brotherly friendships and church business.
The book is available at the following:
http://www.amazon.com/The-Masculine-Mandate-Gods-Calling/dp/156769120X
http://www.barnesandnoble.com/w/the-masculine-mandate-richard-d-phillips/1017507286
It is also available on iBooks for $9.99.
This Friday, December 27th, we’ll preview the book. No need to have a copy of the book or to bring anything…we’ll have all you need for our preview discussion. We’ll launch into the book on Friday, January 3rd.
#F3TheStand meets at the Panera Bread at Carmel/51 each Friday at 0630 following #F3Centurion.
A Soggy 12 Days of Pain…
14 waterlogged pax spouted out their wish lists for 12 days of pain. Out of the gloom came 3 GoRuckers donning headlamps to join us in warm-ups. Good work, men. Aye!
The Thang:
Mosey to church breazeway for warm-ups:
- Side Straddle Hop x 30
- Squats x 25
- Merkins x 20
- LBCs x 30
- Michael Phelps x 25
Run around church
Stop for 10 Turkish Getups
Sprint back to breazeway
- Staggered Right Merkins x 10
- Staggered Left Merkins x 10
Run to Ballencourt Lane
12 Days of Pain
Run down hill to end of cul-de-sac and back up
Pax calls out an exercise, then run, rinse, and repeat x 12
- Burpees x 15
- Mountain Climbers (single count) x 30
- Wide Arm Merkins x 20
- Rock Hoppers x 30
- Diamond Merkins x 20
- Baryshnikovs x 20
- Flutters x 30
- Carolina Dry Docks x 20
- Russion Twists x 20
- The Dolley x 25
- Jump Knee Tuck x 20
- Elbow Plank x hold for 1 minute
Run back to church
Sprint to breazeway
- Dips x 30
- Shakiras x 20
- Freddy Mercury x 60
Naked Moleskin:
- Agony was donning his skimpy running shorts. I guess that’s what he calls ReinGear. He was proud of his pasty, white thighs. At Governator we have a 10″ inseam minimum.
- Good to see 3 GoRuck pax join in for warm-ups. YHC couldn’t recognize them with all their gear on and headlamps shining in my face (Lickasickle, The Hoff, Dora?, ?)
- Mr. Green brought FNG, Thurston Cook from Atlanta this gloom. It was a consensus to go with the Gilligan’s Island theme. Welcome F3 Minnow!
- Wednesday, Jan 1 New Year’s Day convergence at Freedom Park, 0700.
- Saturday, Jan 4 FNG focused workout launching at Indy
- Saturday, Jan 4, Area 51 Convergence at F3 The Fort. Workout followed by a 5K benefit
- Saturday, Jan 11, The Murph and private screening of Lone Survivor at Phillips Place.
- Merry Christmas everyone!
Christmas comes early to Area 51
16 PAX came out to McKee Rd Elementary to see whether they were on the Nice or Naughty List this Christmas Season. Still to be decided where each of the PAX felt they lined up after a 60 minute downpainment. With the arrival of Floor Slapper at 0700 Frasier led off the first 1/2 of the workout.
Jog around the front of the school to the back playground with High Knees and Butt Kickers along the way. Circle up for COP:
- SSH x 15 IC
Enough warm-up. Now we were ready for 5 Days of Christmas:
- Day 1 – Moderate jog around the track and back
- Day 2 – 10 Pull-ups, Jog around the track
- Day 3 – 12 Star Jacks, 10 Pull-ups, Jog around the track
- Day 4 – 16 J Los, 12 Star Jacks, 10 Pull-ups, Jog around the track
- Day 5 – 20 slow squats, 16 J Los, 12 Star Jacks, 10 Pull-ups, Jog around the track
That was so much fun so Rinse & Repeat:
- Day 1 – Fast run to basketball goal & back
- Day 2 – 20 Step-ups, Fast run to bball goal
- Day 3 – 15 Diamond Merkins, 20 Step-ups, Fast run to bball goal
- Day 4 – 4 Jack Webbs (1 merkin/1 air press to 4 merkins/4 air presses), 15 Diamond Merkins, 20 Step-ups, Fast run to bball goal
- Day 5 – 25 LBCs, 4 Jack Webbs, 15 Diamond Merkins, 20 Step-ups, Fast run to bball goal
Hand off to YHC for 2nd 1/2:
Jog over to infield of the track for 6 MOM:
- Dolly x 20 IC, hold ’em
- Flutter x 20 IC, hold ’em
- LBC x 20 IC
- Back Scratchers x 20 IC
- CCV x 10 IC (L)
- CCV x 10 IC (R)
Jog over to front playground for some circuit work:
- Pull-ups x 10
- Dips x 20
- Squats x 20
- Pull-ups x 10
- Dips x 20
- Deep lunges x 20
- Pull-ups x 10
- Dips x 20
- Jump Squats x 20
Mosey over to front wall of school for People’s Chair
- PC x 60 secs (with arms straight out, over head, & then air presses)
- Broad jump to sidewalk
- PC x 60 secs
- Bear Crawl to sidewalk
Jog over to soccer field for Suicide Ladder
- Run 20 yards, 5 merkins, back to start, Run 40 yards, 10 merkins, back to start, Run 60 yards, 15 merkins, back to start
- Rinse & Repeat with LBCs (5, 10, 15)
Indian run around the soccer field & back to launch point
Wrap it up with 10 Burpees OYO & COT
Moleskin:
- Strong turnout from Y Guides as they came out in support of Frasier on Q
- COP cut short as Frasier unleashed the 5 Days of Christmas. PAX quickly got warmed up.
- Turkey Leg and Donkey Kong setting the pace on a number of the laps around the track.
- Couple new faces for Area 51 workout with Incline, Rat, Hairy Dog, and XT. Come back out and join us again anytime.
Annoucements:
- Joe Davis 5K and convergence with PAX from Fort Mill in two weeks, 1/4/14
- 2nd F opportunity with viewing of “Lone Survivor” Premiere scheduled for 1/10/14, followed by Saturday workouts all holding a Murph workout the next morning, 1/11/14
- Look for additional information on sign-ups for BRR in January/February time period
A51 Christmas Eve Skunk-vergence
Skunk Works will be the only game in A51 on Christmas Eve. Bagpipe, Fast Twitch, and even SPEARHEAD (ALL CAPS!) will converge on the parking lot at Covenant Day HS.
DETAILS:
- Time: 0530 – 0630. Sleep in on Christmas morning.
- Pax should bring their kettlebells and extras to share.
- Post-workout Coffeeteria immediately following at Panera Arboretum.
- The SPEARHEAD crew will meet at 0445 to do whatever it is that they do. Look for details in the secret SPEARHEAD chat rooms.
Probably want to tap the brakes on the eggnog Monday night….