Two foursomes hit the links today, irons in hand. We didn’t finish 18 holes, but covered some serious yardage as we left the comfort of the turf fields behind.
COP
SSH x 25
Squats x 20
Imperial Walker x 20
Merkins x 15
Mountain climbers x 30
Mosey to parking lot:
KB rows (left) x 15, sprint, 10 merkins, sprint, KB rows (left) x 15
KB rows (right) x 15, sprint, 10 merkins, sprint, KB rows (right) x 15
2 hand swing x 20, sprint, 20 mountain climbers, sprint, 2 hand swing x 20
1 hand swing (left) x 15, sprint, 10 Carolina dry docks, sprint, 1 hand swing (left) x 15
1 hand swing (right) x 15, sprint, 10 Carolina dry docks, sprint, 1 hand swing (right) x 15
The Green Mile: (run w KB, until YHC calls for pain stations, repeat to Frisbee golf course & back)
5 burpees
Sprint w/ KB, drop for 10 merkins
Sprint w/ KB, drop for 30 Peter Parkers
Sprint w/ KB, drop for 10 Carolina Dry Docks
Sprint down hill to end of street (where the heck are we?!)
Partner up, and realize now we have to get all the way back to home:
Partner 1 sprint 100 yds and back, Partner 2 nonstop goblet squats until flapjack
Partner 1 sprint 100 yds and back, Partner 2 nonstop 2 hand overhead press until flapjack
(total smoker, that 2nd set took longer than anticipated as pax were feeling the burn)
All pax sprint w/ 100 yds w/ KB, drop for Mary
Dolly w/ KB press x 15
LBC w/ KB x 20
Mason Twist w/ KB x 10
Flutter w/ KB x 15
Sprint w/ KB
KB deadlifts x 15
Mosey back home
COT
Moleskin:
It was nice to get off the beaten path today and explore some new territory. YHC will admit, this was off the cuff and had a lot more running than anticipated. The new 2.0 is leaving me with little time for
AO logistics. But the lungs were burning, and we covered serious ground. Everyone was pushing hard for the entirety. Realizing how far away we were with 15 minutes to spare and knowing we had to get ourselves and respective KBs back was painful. 1 foot in front of the other.
Announcements
Christmas party
Jan 4 convergence/Joe Davis Run
New invite from Dirty Bird, bowl game at BOA stadium on Dec 28
Market Timer
16 pax began their weekly climb from Basecamp with an overall body beatdown and some earned extra credit along the way.
The Thang
Mosey down to the far left baseball field for COP:
Number off in 2’s for circuit work
Circuit 1:
Plank-o-rama (to catch our breath)(and work on the laundry sitting on our washboards)
Circuit 2:
Jack Webb – up to 7 merkins/ 30 raises
COT
Moleskin:
Great work by all the pax today. Everyone was really pushing themselves today, and that’s all you can ask and is what makes us stronger.
A litte more running than YHC really wanted, but you can’t have two stations much closer. And, truth be told, we (I) probably needed it. And, Frog Jumps are much harder than they seem they should be.
YHC introduced Iso Squat Jumps to the pax today and discovered my clarity could use some clarification. As YHC was rotating through the baseball field station, a couple of the pax already (still) there asked for clarification on the Iso Squat Jumps – specifically, what counts as one rep – as they didn’t understand how they were “getting lapped”. The idea was to Squat down and hold for 10 seconds and then do 10 Squat Jumps. That’s it. Several pax were counting that as 1 rep and attempting to do 10 “reps” (sets)! Low Tide stopped after 4 rep/sets, and I suppose others were somewhere near that too. After the clarification, 1 rep/set of a 10 sec hold + 10 jumps, we laughed that 10 rep/sets would be for the advanced class… Sound off in the comments for your extra credit for the extra work!
While in the Plank-o-rama, it was rather quiet as we were holding/straining for seconds and minutes on end, so YHC asked for any stories or jokes to keep our mind off our pain. YHC got the pain instead, as he was reminded of his last Q at Basecamp, and how, in an effort to make it interesting, and looking forward to the beginning of football season, ran the pax through an Alabama National Championship themed workout. The weekend’s Alabama-Auburn game hardly seemed just punishment, however, as the pax seemed mildly entertained at the time…or at least they weren’t concerned about their reps.
Thanks as always for the opportunity to lead. It’s an honor.
31 men ventured out into the Area 51 #blackout gloom and crushed the #F3DMZ. Here is a little something about what went down.
the Thang:
Mosey to Carmel Middle #blackout
COP in the world’s largest bus lot
20x SSH – 12x Merkin – 12x Mtn Climber – 12x Merkin
Something Terrible: Bear crawl lot – run grassy berm – burpees at the fence – take it back. Rinse and Repeat 5x with 5, 10, 15, 10 and 5 burpees
Climb (or barrel roll) over the football field fence
The Beast: Merkins – Jump Squats – Knee Ups – Diamonds – LBCs (intermission) – Burpees
AYG 100yd sprint – 4x
15x merkins
Mosey back to home base
COT
Moleskin:
Make note that Duke has not yet made its way down Camilla Dr, total blackout, which made for an adventurous stroll to Carmel Middle. BF and Cindy expectedly pushing the pace.
Everyone’s favorite Hungover Diplomat made mention of the seven workouts he respectfully saluted during his journey down to A51, hope you found your way home brother. Be sure to thank your boy Lloyd again for the burpee elbow drop during the beast. Incognito twins coming to a location near you; a must see #gigglepunches
Hitman was there and still loving on the Auburn Nation. #wareagle brother, we love the support.
Some questionable burpee form out there today during the Beast, YHC understands that it was late in the game, so we will address this at another time. Just don’t ask the #beekeeper.
The outlaws brought their A games today, well most of them, Q is spent #dingding. Thanks again Skywalker for the invite to lead this crew at DMZ, surprisingly very little mumblechatter – hope you fellas enjoyed what went down.
F3 website is blowing up with content. Many 2ndF events as we roll into Christmas and unlimited opportunities to make an impact within the community.
SFox
Gimbel’s Manager: HEY! There’s no [wigglin]’ in the North Pole!
Buddy: Yes there is!
Gimbel’s Manager: No there’s not!
Buddy: We [wiggle] all the time!
Gimbel’s Manager: No you don’t!
Buddy: Especially when we build toys! **
Get out there tomorrow and Wiggle – holiday pace – corner of Foxcroft and Rothwood Dr. – 5:30 am…
** Buddy the Elf, Elf
8 PAX from Area 51 and Outland converged at McKee Rd Elementary to burn off a few Thanksgiving calories and get ready for the final month of 2013. Temp was a bit chilly but we managed to warm up pretty quickly.
COP
Mosey over to back soccer field and line up for CDD/Jump Squat Suicide Ladder
Jog over to playground for some circuit work:
Head over to wall at front of school
Jog over to rock pile and find a friend
Time for the 800 meter run through the neighborhood & back to soccer fields. Plank until everyone returns.
Circle up for 6 MOM
Head over to sideline of soccer field
Jog back towards launch point & circle up at end of soccer fields for a little Jack Webb
COT
Moleskin:
Announcements:
Floor Slapper made his debut as Q at Area 51 with Frasier covering 2nd half. Theme for the workout was white gloves.
1st Half – Floor Slapper
COP: SSH x 20 IC, IW x 20 IC, Merkins x 20 IC
Indian Run around fields
Head over to rock pile, grab a friend, and circle up for:
Mosey over to trail entrance for:
Run trail & return to entrance for:
Head over to playground for:
2nd Half, Frasier on Q
Mosey to track
Head over to parking lot for:
Grab a piece of wall at front of school
Sprint to rock and back
COT
Moleskin:
(Posted on behalf of Floor Slapper & Frasier)
Two men gathered at McKee Road Elementary School to burn off some of the extra Thanksgiving calories.
The Thang
Standard warm up… you know the drill
Lunge walk and merkins combo
Little Baby Jog
Pull up and dip combo
Bear crawl / sprint combo
People’s Chair
Step Ups
Random pull ups, CDDs, and merkins
Trail Run
Merkins and dips combo
Mary
Moleskin
It only takes two for an official F3 workout, and two PAX it was. My observations on a two-person workout:
-“Circle it up” just doesn’t work with two, but it’s hard not to say it.
-During opening warm ups it’s difficult to determine where to fix your gaze… prolonged eye contact in a two person workout can become awkward.
-Finding the right partner for partner exercises requires little thought.
-And all kidding aside… the fellowship is strong. Strange Brew and I had a full year of fellowship conversation packed into 75 minutes. It was a reminder that a small group… even a group of two… can have the full F3 experience.
9 posted this morning for a workout filled with audibles this morning by YHC.
The Thang
Mosey to baseball field for COP
SSH x 20, IW x 20, Low Slow Squat x 20, Hand Release Merkins x 10, LBC’s x 20, Peter Parkers x 20, Freddy Mercury x 20, Parker Peters x 20, Dolly x 20, Mountain Climbers x 20
Mosey to another baseball field for
Bear Crawl to 1st, Crabwalk to 2nd, Backward Bear Crawl to 3rd, Run home
Grand Slam Homer Karaoke Right
Same with Karaoke Left
To Field for some Mary
Mosey to football field & divide into 2 groups
Group 1 Sprint to 30 & back then Group 2 goes
Same to/from 50
Same to/from 80
Same to/from 100
All Line up on Goal
Sprint to 30 with 5-10 Merkins
Sprint to 50 – 5-10 Merkins
Sprint to 30 – 10 squats
Sprint to 50 – 10 squats
Finish with Sprint to 100 with 10 burpees then mosey back for COT
Moleskin:
Thanks High Tide for the opportunity to lead this morning. YHC agreed to do this before knowing that YHC was also going to be filling in as Q at Joust the day before which meant three days in a row. Normally, that’s no problem, but it’s a little problematic as YHC is trying to get rid of a nasty case of plantar faschitis. So this morning when the feet hit the floor and the pain in the left heel was almost unbearable, YHC thought “Why did I have to agree to lead today?!”
Thankfully though, the pain diminished enough to hopefully give the pax a decent Thanksgiving weekend workout.
Welcome to FNG’s Malware (from Durham) and Fret. Like YHC, Fret is an actual Charlotte native. #EndangeredSpecies. Fret, hope to see you out in the gloom in the near future.
Aye