Drivers education instructors needed
The virtual shovel flag was planted and 23 pax were ready to get after it
The Thang
COP
SSH X30
Merkins X20
Flutter kicks x20
LBC X20
Imperial walkers X20
Dirty McDeuce with run to top of Little Ave, five burpees, and return to starting point before each set
Set 1
Diamonds X12
Squats X12
Mtn Climbers X12
Donkee kicks X12
Set 2
Merkins X12
Dolly X12
LBC X12
Freddie Mercury X12
Set 3
Jumping lunges X12
Carolina Dry Docks X12
Stagger right X12
Stagger left X12
(this set was crowd pleaser)
Run to parking lot for ladder with sprints
Squats 10-1 and Merkins 1-10
Suicide run in parking lot – three legs
Six minutes of mary (flutter, Rosalita, LBC, high flutter, protractor)
COT
Naked Moleskin
Early morning drivers around CCHS evidently have not been trained on use of turn signals and had the PAX agitated during COP on Little Ave. Maye YHC shouldn’t do a COP in the middle of a street even if it is 5:40am?
Great to see two FNG’s and 23 pax (a record for Centurion???). Would have had the record for sure if Cadillac and Charcoal hadn’t fartsacked and I hadn’t traumatized Abbacus and Hops with the Devils work out in a Catholic faciilty a few weeks ago. This was old school with short runs in between various exercises meant to create full body quiver.
Glad to see Senator Trussel. That’s 2nd time in a row I avoided the War Daddy tag. Still a bunch of Hates in the PAX but I like getting pushed to go faster.
I hope Ringo (Beatles fan) and Beamer (have to check to make sure this name is not already taken) got what they were looking for and will be back. Goal is to get a little stronger every week.
Looking for other volunteers to Q. It’s a great experience and will make you better. Please contact Escargot, Runstopper or myself. Also, F3 is more than just exercise. Great way to find your purpose with access to resources to do something great.
PreBlast – F3 Dads – Charlotte South
You have 2 more Saturdays to grab your 2.0 and bring him/her/them to F3 Dads!
WHAT: F3 Dads is a weekly workout where Dads bring their kids (boys and girls) for some fitness and fun. If your 2.0 can run (or you can run while carrying them) – they can come! The workouts resemble our typical F3 workout, but are structured to be fun for kids. We open with a COP-lite (merkins, side-straddle-hops, burpees, etc.) followed by a little fun and games (tag, duck duck goose, kickball, etc.) and close with a COT where every kid gets a nickname.
WHEN: 0900-1000 Saturday mornings in June… rain or shine!
WHERE: Charlotte South – Colonel Francis Beatty Park – Flag will be planted by Softball Fields
WHY: Share the F3 experience with your kids!
MTB Summer Series
The Premise: Hit the various mountain biking trails in the various F3 Regions.
- When: Sunday afternoons in the summer, times TBD.
- Rotating Qs: I’ll eat the cobwebs and go first. Other interested MTB gear-heads ping me at tigerragF3@gmail.com and we can get a schedule together.
- Rotating Sites: First week–this Sunday June 23, in Area 51–at Beatty Park. Meet at the Pavilion near the lake around 2:45. Go time at 3 pm. Future ride sites TBD but likely candidates include USNWC, Sherman Branch, Renaissance, Rocky River, and others. You Q your “home” course.
- Skill Level: Like any other F3 gathering, there will be mixed levels of fitness, technical ability and, ahem, equipment. We’ll likely group up so that dirt-eating, trail-rash types can get after it, while the #GreenwayGrannies can follow the dust cloud with some quality 2nd F.
- Communication: There may not be a preblast every week. We’ll post a tentative schedule of locations for reference and then will go forward with a Tweet & Meet format. Follow @tigerragF3 and I’ll do my best to post info Saturday for the next day’s ride, or at least link up to whoever is Qing that week’s ride.
- Weather: Since most trails are typically closed 24 hours after a significant rain, the Tweet & Meet format will be key. Get on the twitterz. We’ll also need to crowd-source trail closings so we don’t all show at a locked parking lot. I’ve done that.
Post questions in comments, or send an email or tweet.
Hydra kicks back with a nice cold Rolling Rock.
25 men gathered in the refreshingly cool gloom to relax with a nice cold Rolling Rock. When in doubt, the answer is always 33.
The Thang:
Mosey to back parking lot for COP:
Side-Straddle Hops x 33
Imperial Walkers x 33
Merkins x 33 (11 each regular, stagger-arm right, and stagger-arm left)
The Rolling Rock: 3 stations – 3 exercises at each – 33 repetitions of each
Station 1 – The Track:
Gorilla Walks x 33
Flutter Kicks x 33
Burpees x 33
Station 2 – The Playground:
Pull-Ups x 33
LBC’s x 33
Burpees x 33
Station 3 – The Concession Stand:
Jump-Ups x 33
Mountain Climbers x 33
Burpees x 33
Mosey to Field
Plank O Rama
Jack Webbs (1 Merkin x 4 Arm-Raises) up to 5 Merkins x 20 Arm Raises
Rosilita x 33
The Dolly x 33
LBC’s x 33
Jack Webbs (5 Merkin x 20 Arm-Raises) down to 1 Merkin x 4 Arm-Raises
Announcements:
Compass on Friday @ The Arboretum Chick-fil-A @ 6:30 AM
F3 Pig Pickin’, @ Old Providence Elementary, July 13 from 5-9 PM
F3 Dads on Saturday 6/22, Beatty Park, Time?
Six Pack for the Turn
Six + a furry 4.0 joined together for a nice early morning jog in finally some crisp morning air. 3 + the furry 4.0 headed out at 5:15 for ~6 miles tempo pace, while 3 headed out at 5:30 for ~4 miles and change. Second time out for Musket (furry 4.0) who did a great job of clearing the path of the numerous frogs and critters that seem to be out in full force. Road Rash put in a good pace out in front and despite taking a pitstop for a “gutbomb” still managed to finish strong. The second group apparently got caught in the gaggle of clipboarders and then took a slight detour to explore some of the fine suburban landscape outside the greenway. Glad to continue seeing metro representation out there with Orlando setting a steady pace with the second group. Welcome to Moses FNG – 3 claps for hitting a running workout first time out and putting up a strong pace – now we just need to get him out to Fast Twitch for a real indoctrination.
Enjoyed seeing everyone out there today!
Announcements:
- Double-Down opportunity for BRR runners this evening at 19:30 (or 7:30pm): Evening Six: An evening 5-7 mile route using the hills in Governors Square, Mountain Brook, Sharon View to Old Providence launching from Ben and Jerry’s on Fairview at 19:30. (Barracuda will Q @F3Barracuda)
- 2nd F summer event July 13th: Summer Pig Pickin’ 2013 including friendly cornhole and kickball tournaments; please RSVP or reach out to Bugeater if you haven’t received an evite.
- Deadline approaching to order your Area 51 shirt – order closes on Saturday 6.22: http://f3.mudgear.com/NC–CLT-South-Area-51_c_37.html
Free Bags at The Maul
21 pax showed for a hump day visit to The Maul
The Thang
- Partner up and each team grab a sand bag (35lbs)
- Mosey to the front of the theatre
COP
- 27 SSH
- 20 IW
- 20 Butt Kicks
- 10 Squats
Run To Fountain- Bag included
- Partner 1- 20 Decline Merkins
- Partner 2- Does Step ups with Sand bag and lift at the top
- Switch and repeat 3 times
Run Back to side of Theatre- Bag included
- P-1 Sprint with bag 50 yards or so and back
- P-2 Burpees until P1 gets back
- Switch and repeat x 4
Run to Speed Bumps behind HT- Bag Included
- P-1 Lunge Walk with Bag held over head to next bump- aprox 30 yrds
- P-2 Bear Crawl to next bump-
- Switch and continue for 6 speed bumps
Run to side of Target for COP- Bag included
#1
- P-1- Up Right Rows with Bag until P2 finishes
- P-2 Diamond Merkins X 20
- Switch and repeat
#2
- Everyone at the same time
- Slow Count Merkins (Q cadence) 10-15
- Slow Count Prone Pull Ups (Q Cadence)10-15
#3
- P-1- Walking Merkins over bag until P-2 finishes
- P-2- 10 Merkin Jack Burpees
#4
- All pax muscle failure merkins (go to the knees when you cant do anymore regular)
Run Back to Front of Theatre
- P-1 Squats with alternating sand bag shoulder press until P2 gets back
- P-2 30yrd sprint and back
- Switch
Mosey Over to side of the theatre
- Circle up for Mary
- LBCs while we count off Pax
Moleskin
Good turn out today. Dora was the only one to do the 1.5 run in. He did not do the run out as I caught him sneaking into a vehicle for a ride back to his. Props for the 1.5 though. YHC got some dirty looks when he started off with everyone grabbing a bag. They do look somewhat suspect so I understand the confusion and disdain. The Maul is pretty spread out so there is a good deal of ground to cover. It is challenging enough without a 35lb bag. Good teamwork out there and everyone made it. There wasn’t a lot of chatter as the work load was heavy. Time flew by and before you knew it, it was over. The summer humidity brought out the poisons and there wasn’t a dry shirt to go around. Thanks for letting me lead guys
Welcome to FNG Jared B. (Rolling Rock) and FNG- TJ H. (Libby).
Announcements
- HDHH Vinter Wine Market
- New Wend workout at Calvary
- Bugeater is planning a Pig Picken for some 2nd F
Little Bit of Everything
Not just one, but two shovel flags were planted this morning to inspire the pax. 33 sweaty dudes embraced the muggy conditions as they ventured out into the gloom.
WARMUP:
- Short jog around the parking lot. Mix in some high knees and butt kicks for good measure.
COP (all in cadence):
- SSH x 32
- IW x 32
- Merkins x 10 (heard some concern that there might be 32 merkins called)
- Mountain climbers x 20
- Peter Parkers x 10
- Parker Peters x 10
Mosey to the end of parking lot and partner up for wall work. Partner 1 performs called exercise until partner 2 finishes 10 burpees. Flapjacks. Plank when done.
- Round 1 – Wall Plank
- Round 2 – Balls to Wall
- Round 3 – Peoples Chair
Jog down to the track and find your partner. Catch me if you can. Partner 1 half-speed jog; partner 2 performs called exercise and sprint to catch partner 1. Flapjacks around the track and plank when you complete each lap.
- Lap 1 – 10 Squats chaser
- Lap 2 – 10 Alternating Lunges chaser
- Lap 3 – 5 Burpees chaser
- Little bit of plank-o-rama between laps
Little baby jog to the baseball fields in honor of the College World Series (even though my Tar Heels are on life support).
Little Mary (IC):
- LBC x 20
- Flutter x 20
- Dolly x 20
- LBC x 20
Straight into a push-o-rama (all in cadence):
- Regular merkins x 10
- Diamond merkins x 10
- Wide arm merkins x 10
Mosey over to the rail near the bleachers for circuit training:
- Supine pull-ups x 15
- Rail Hops x 15
- Carolina Dry Docks x 15
- Rinse and repeat, bumping reps up to 25
Moleskin:
- Early conversation turned to the John Deere tractor parked among all the cars this morning. Rumor has it that someone saw Bulldog riding down Hwy 51 mowing the grass on the way to DV this morning.
- Strong work by all this morning, especially ignoring the unsavory humidity.
- Welcome to FNG Slim Fast. Good work out there, hope to see you back out soon.
- Welcome also to Barracuda, who ventured south of his normal Metro workout spots. Hope you come back and join us again.
- Several Fast Twitch guys asking before the workout if there would be a lot of running. YHC knows first-hand that Turkey Leg smoked our legs yesterday (not even counting the ridiculous running double down some did last night), so I built in a bit of a leg recovery workout.
Announcements:
- HDHH tonight – 6 pm at Vintner Wine Market.
- F3 Dads continues this Saturday at Colonel Francis Beatty Park 0900-1000. Bring your sons and daughters!
- July 13, 5-9 PM – Pig pickin including DJ and kickball/cornhole tourney. See evite and weekly email for details. RSVP by 6/30.
- New Wednesday workout (Anvil) started today at Calvary Church. New Monday gears workout staring in Ballantyne soon. There will also be a new Saturday workout in Indian Trail starting in July.
It’s like a sauna in here!
The Thang
The virtual shovel flag was planted (YHC hasn’t embarked on the task of shovel-flag-making yet) and 17 brave men jogged into the steamy gloom to kick-off our new Wednesday workout at Calvary Church – ANVIL!
COP
• SSH x 50
• Merkins x 25
• Squats x 25
• Wide arm Merkins x 20
• Lunges x 20
• Diamond Merkins x 15
• Air squats x 15
Mosey to Sandbox & Partner up
Cycle 1
• Partner 1 burpees
• Partner 2 bear crawl across sandbox and back
• Flapjack
Cycle 2
• Partner 1 burpees
• Partner 2 gorilla walk across sand and back
• Flapjack
Cycle 3
• Partner 1 burpees
• Partner 2 dragon walk across sandbox 1 way
• Call for partner when done, Partner 2 does burpees until Partner 1 finishes
Final Cycle
• Wheelbarrow across sand one way
• Flapjack and return
Mosey to Shelter for “She-hate-me”
• Exercise 1 – dips x 20
• Exercise 2 – decline merkins x 20
• Exercise 3 – jump ups x 20
Mosey to small hill for intervals (~100 yds)
• sprint to top of hill
• 10 merkins at the top
• jog back to starting line
• repeato x 4
Mosey back to parking lot for Mary (time allowing)
• LBC x 15
• Flutters x 15
• Dolly x 15
Naked Moleskin
Great support today for our new workout at Calvary. A big thanks to all pax who came out to support. Wednesdays are a popular workout day, so its important that we mix it up and support all of our workout groups to keep the size manageable.
We started out with a nice variety of merkins today, then moved on to the sandbox to torture our upper bodies further. YHC pulled out some crowd favorites with some bear crawls and gorilla walks, no flying wolverine, no gorilla walk. Then brought back a crowd favorite with the dragon walk! Plenty of heavy breathing after that.
After brushing the sand off we headed over to the shelter for a good dose of she-hate-me. Lots of mumbling about the temperature in the shelter. Even though its open on three sides, it felt at least 15 degrees warmer under there. #turnontheAC.
The pax was very glad to leave the sauna and head out to the soccer field for some interval sprints. OK…they were just glad to leave the sauna. I hadn’t planned on including the merkins during this part of the workout, but all seemed very pleased that I called the audible on the spot. #ohmyarms
Welcome to our FNG Jim Ausmen (aka Blue Rhino)! Thanks for coming to be a part of launching our new workout, and I hope you’ll join us for many more.
Great work today men!
Announcements:
* Come support M. Runstopper and the Charlotte Roller Girls this Sunday for a double-header at the Grady Cole Center. Great family fun!
* 2nd F event – Pig Pickin’ on Saturday, July 13th. Bugeater is your contact.
* F3Dads this Saturday at Frances Beatty Park – 9:00am
Haggis Caught Mallcopping
Two for Tuesday:
An impromptu double-down workout inspired by a delirious 49er after slipping into a runners high on the last leg of this morning’s Fast Twitch rodeo.
The Thang:
Group of four fellow BRR runners gathered off at the 4-Mile Creek Greenway (current site of Devils Turn) for a nice evening fellowship run to top off this mornings’ fun. Relatively easy run of about 4.5 miles – no hills, no sprints, no surprises. Stepped up the pace a bit at the end and beat the lightning by about 5 minutes.
Moleskin:
No, “Mall-copping” is not some kind of disease (though it does seem to be spreading) – this is F3 Lingo for the act of fartsacking after talking big game.
It was supposed to be 5 runners today, but somehow we missed Haggis. For those who missed the banter on the other back-blasts, Haggis laid out a strong challenge with “I just hope the Fast Twitch fellows are taking this as seriously as the Sons of Ballantyne. Do they even care about this epic battle…?” After stepping it up a notch and receiving an invitation for today’s double-down, Haggis threw out the rock-hard commit of “It’s on, pal”.
So we all waited at 5:45… 5:50… 5:55… but no Haggis? Looks like he Mallcopped-out on this one. Apparently he didn’t even have the stones to make it out for a friendly fellowship run. Just giving you a hard time… we all love you Haggis – and we’ll get this epic battle underway next time. Live to fight another day lad.
We were actually a little worried as we didn’t even see him at the end – we all pray that he is safe and not stuck under a Balarney Stone somewhere in Waxhaw.
Announcements:
- Friends don’t let friends Mallcop-out – at least not without a good beatdown in the backblast
- HDHH Wednesday Vinter’s Wine Market in the Arboretum
Cheers!
Feeling like Eating Cheeseburgers off the Floor?
32 men gathered for an intense muscle building Kettle Bell PainStations at Skunkworks this morning. As Stone Cold warmed up the group there was a lot of chatter (hazing) the new Q Hoff all in curiosity of what was to come…needless-to-say There was a lot of chatter during the routine as well. Afterwards, we all kind of felt like we’d been ‘over-served” and eating cheeseburgers off the floor!
The Thang:
SSH x 25
IW x 25
Squats x 15
Catch me if you can to lower lot
– P1 10 Merkins/alternate 10 Jump Squats; P2: KB Run – to back gate
– Recover with Merkins until everyone comes in (non-stop if possible)
Circle Up Cadence
– 25 Slow Squats w. KB (KB between legs – cadence down, explode up once KB hits ground)
– 15 Monkey Humpers
– 5 Burpee to squat press w. KB press; run up hill with KB; 5 Burpee to Squat press w. KB
– Run down hill with KB
Partner Up: Century work (team 100’s)
– P1 High Pulls w. both KB; P2 Bear Crawl up hill – switch until reaching 100 reps
– P1 Alternating Press w. both KB; P2 Sprint uphill – switch until reaching 100 reps
– P1 KB swings (right, left. Middle) ; P2 Crab-walk up hill – switch until reaching 100 reps
– P1 Bent-over Row w. both KB; P2 run backwards uphill – switch until reaching 100 reps
– P1 and P2 single arm bicep curls at same time (KB in right hands, P1 and P2 lock left hands for balance facing each other) – switch arms until 100 reps
– P1 Decline Merkins; P2 Plank (P1 feet on P2’s Back) 25 reps each – switch every 25 reps until 100 reached
Mosey to grass
– 100 LBC
Moleskin:
– Lots of chatter at the beginning about Q going sleeveless. Looks like this session we had 2 bald and sleeveless Q’s. The award goes to the FNG, who actually tried to name himself…has that every happened before? Sorry Hee Haw…Turtle just didn’t fit and great effort today.
Thank you to all the men who showed up today and letting me lead. It is truly an honor to workout with such dedicated and determined individuals. Your spirit keeps us showing up for Pain in the Gloom day in and day out.
– Announcements:
New workout Wed, 06/19, The Anvil at Calvary Church. Same place where the The Rock is held.
Check for the evite for the F3Charlotte South Pig Picken 2013.
If you haven’t already, order your South Charlotte, Area 51 shirts