“Yo Ma, It’s cold out here!”
33 PAX showed up in the gloom on a crisp November morning…Let’s get moving…I am cold!
GO! — 10 Burpess OYO
– mosey to lower parking lot w/ alternating KB shoulder presses.
COP: In Cadence
SSH X 20
Slow Squat X 20
Mountain Climbers X 20
The Thang – w/ KB — Modify as needed throughout
1st Round
Merkins X 20
2 Hand Swing X 20
Goblet Squat X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)
2nd Round
Staggered Merkins X 20 (10 each side on kettle bell)
Hammer Curl 20
Good Mornings X 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)
3rd Round
Shoulder Press X 20
LBC x 20
Upright Rows x 20
10 Burpees
– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)
4th Round
Flutter Kicks w/ KB press x 15
Dollies w/KB press x 15
LBC (no KB) X 20
– Rinse and Repeat 3X
Rack kettlebell — quick mosey back to upper parking lot for… 10 more burpees for good measure.
Strong work by all – not too much mumble chatter…or at least I didn’t hear it. #seriously gassed
100+ burpees today / 120 merkins – I am definitely feeling the muscles burn this morning!
Announcements:
F3 Football party – this Sunday 11/10. Panthers v 49ers
– 3pm at Fox and Hound Ballantyne (game starts @ 4:15)
The Charge is launching tomorrow at 0530 at Providence Day School
Get involved with the numerous 3rd F groups!!
The Charge – new Wed workout starts tomorrow!
Calling all pax to meet at the Horses Head down at the Providence Day School Stadium tomorrow for a dose of Double D’s. No, the Horses Head is not a London pub, however you will feel like you’ve had one too many after this humdinger of a workout!
Enter the school from Sardis Road and then take a left and pull down next to the stadium ready for a 05:30 start.
Good thing I am not a Middle School Football Player
Ever notice the single sled out on the football field? Doesn’t look like it would really be that hard to move, but throw on an 60lbs sandbag and push it while toting a 40-45lbs Ruck and it might have you saying (what 4 Pax were saying this morning at SPEARHEAD)…”Good thing I am not a Middle School Football Player”…or they’d kick me off the team!
The Thang:
Warm up
Up Downs x 40
Selection Merkins (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Duck Walk to Mid-Field; Sprint Back
Selection Merkins (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Selection Squats (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Lap around Track with Coupon (while Check Point runs up to car to try and get a CD…more on that later)
End Zone No Straps:
Low Crawl with 60lbs coupon and Ruck 50 Yards
Selection Merkins (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Bear Crawl with 60lbs coupon and Ruck 50 yards
Audible: Single Man Sled Work (with 60lbs sandbag)
P1 Push sled 60 yards; P2-4 Overhead Press x 150
P1 Push sled 60 yards, P2-4 Upright Row x 100
Flapjack until each Pax pushed seld
2 Laps around track with coupon
On Your Belly, On Your Back, On Your Feet x 2 rounds
LBC x 40
COT
Moleskin:
My apologies to the PAX as I was a little off my game today…started off with packing a blank tape, so no music, busted Kidney (Bladder), Audible off planned routine, and most of all likely it is due to a strange phenomenon that is plaguing me…
DORA WITHDRAWL. In looking up on Web MD, it is actually a medically diagnosed condition that impedes rational thinking. With the lack of Dora, patients’ normal thought processes become impaired. Medically, it is because the brain’s Serotonin Reuptake Inhibitors close off. Similar to withdrawal symptoms of an addict. In clinical studies and cases across the area, DORA Withdrawal can cause moments of confusion, irritability, loss of memory, delusional or irrational thoughts, impatience, frequent urination and in rare cases, diarrhea.
If you or any loved one has one or more of these symptoms listed above, contact your site administrator immediately. If untreated, it can lead to long-term permanent damage.
Respectfully,
The Hoff
Frehley’s Foxhole
8 men stepped out into the cold and started the week the right way (at the Foxhole).
Posted on behalf of Frehley’s Comet (QiC). Thanks to him for stepping up to lead the SOB into the trenches of Elon Park Elementary.
Workout:
For Betty
13 PAX gathered on a chilly Monday morning to sweat out the weekend’s indulgences and help YHC personally remember his grandmother who passed peacefully on Saturday morning while YHC was at Olympus.
Warm Up:
- SSH x 25
- IW x 25
- Squats x 25
- Merkins x 10 regular, x 10 wide arm, x 5 Diamond <— Diamond are a crowd pleaser.
The Thang:
Pain Stations – Pull Ups and Jump Ups. 10 each and work your way down to 5. No one seemed to like it when they realized the pull ups and jump ups are about 100 yards apart. #RunningKeepsYouWarm
Lunges, High knees, butt kickers, & shuffles in parking lot.
Suicides: 10 Merkins at each goal post and 20 LBC’s at end line. Repeato
Prisoners Chair followed by Carolina Dry Docks x 25. Repeato and Repeato again.
Mary: Dolly, Flutter and LBC’s x 25 each.
10 Burpees OYO.
Moleskin:
Salt Lick was smoking it out there this morning. Must of been the ACU combat pants. Normally YHC would harass him about wearing pants when it’s above freezing, but its hard to talk smack when he’s so far out in front. Agony was pushing him close behind.
Welcome to The Late Show and Swirly. The Late Show rolled in for his first F3 workout while we were in warm-up. After the beat down he may have wished he showed up even later. Swirly owns an Enviro-master franchise “cleaning bathrooms”. Seriously. No joke. This is too easy. It’s not even really fair. We could have spent all morning coming up with nick-names.
Thanks to the PAX for burning it up out there this morning in memory of my grandmother. Keep pushing each other physically, mentally, and spiritually so we can be there for our own grandchildren.
A speedy recovery to Abacus’s mom.
Announcements:
Sign up for Mud Run. You can do it! https://www.eventbrite.com/event/8833137151
Sign up for Joe Davis Memorial 5K. You can do it! http://joedavisrun.com/
All links guaranteed to work better than https://www.healthcare.gov/
Betty Lochridge, 1928-2013, RIP
-ALF
Cold! What Cold?
With a frigid arctic blast arriving this weekend; conditions were ripe for a perfect workout. 13 men enter the gloom this morning for a beat down of the cold.
The Thang:
Warm up
Mosey to the front of the school
20X SSH, 15X slow squats 10X IW, 10X merkins, 10X peter parkers
Little baby jog down to football field.
Line up on the sideline, do an exercise for 30 seconds 70% sprint across the field and back then plank
Round 1 Burpees 30seconds across and back
2 jump squats
3 merkins
4 lunges
5 Carolina dry docs
Plank exercises then keep lined up on sideline,
20X LBC, 10X dolleys, sprint to other side of the field
10X flutter, 10X Freddy Mercury, sprint to other side of the field
10X Rosalina, 10X mason twist, sprint to other side of the field
Protractor then run the long way around the track until we get back to bleachers
Planking exercises by smash
Mosey to the hill outside of the baseball field
Jacobs ladder to 5 with peter parkers at the top and parker peters at the bottom
Mosey to the bathrooms
30 seconds of peoples chair with 20 air presses repeat X3
Jail break lap around the parking lot with 4 merkins, 4 squats and 4 SSH to finish up.
Moleskin:
Thank you Passport for letting me Q today, I hope your back gets better. Great job today pax, even if it was a tad bit nibbler. Welcome FNG Relo Fireman Ed’s neighbor good work today, although that early morning mumble chatter did die down as the the workout began. Happy Birthday’s to Greyhound and Boomer. I think Greyhound said he turned 28?
Announcements:
- 5K in Rock Hill January 4th for Rock Thrills brother
- Young Life 5K in January
- Dec 7th Christmas Party
- November 10th football viewing party at Fox and Hound
F3rozen F3un-dra
In honor of the 187th meeting between the Green Bay Packers and the Chicago Bears, the Pax gathered in the north-woods of Wisconsin for an F3 nomad workout on Sunday, November 3. In attendance were:
- YHC Iron Horse, workout Q and GB season ticket holder.
- Sweetness, Chicago fanatic (thus the name).
- And Grapevine, serving as Switzerland for this weekend’s activities, as well as the beer sommelier for the pax various wanderings through the rural Wisconsin micro breweries.
Out of the 20 degree fog, the pax assembled.
The Thang:
COP in the garage:
SSH x 25, IW x 20
“Brett Favre” Slow run ¾ mile to park.
3 rounds of the following exercises:
“Dick Butkus” Body Builders (Burpee + dead hang pullup + knees to elbows) x 10 reps
“Clay Matthews” Bench Step Ups – 10 reps each leg
“Gale Sayers” Flutter kicks – 20 reps military count
“Donald Driver” Decline Merkins – 10 reps
“Jim McMahon” Lunges – 10 reps each leg
“”Aaron Rodgers” Dolly’s – 20 reps military count
“Mike Ditka” Dips – 10 reps
“Brian Urlacher” Squats – 20 reps
“Vince Lombardi” LBC’s – 20 reps military count
1 mile “Super Bowl Shuffle” after 1st and 2nd rounds.
“Refrigerator Perry” slow ¼ mile run home after 3rd round.
Total workout time: 58 minutes. 2 minutes of staring at the lake rounded us up to a full hour.
Moleskine:
Taking F3 on the road was very satisfying. Having been over-served at the previous night’s visit to the Central Waters Brewery and the following dinner, the pax (all F3 members) agreed that some F3 discipline was much needed in order to get back in the groove prior to the visit to Lambeau Field the next night for MONDAY NIGHT FOOTBALL! Great aspect of the F3 experience is combining the 1st and 2nd F’s for some roadtrip exercise. A few dog walkers called out to the pax to question who we were and why we were hanging around the city park in the early morning frost and fog – also commenting that what we were doing would wreck their knees. Invitations to join in the fun were not accepted.
Post workout the pax went out for some more cheese before attacking the day.
Ball Retrieval Practice
16 PAX, including 3 FNGs, gathered for a foggy beatdown on the fields (and courts) of Outland this am. Strong work by all.
– Mosey to the back of the school behind the large collection of Cheeze – Wagons for COP.
COP
– SSH X30
– IW X20
– Merkin X20
– Peter Parker X20
– Parker Peter X20
Indian Run over to the H.S. Pitch (soccer field).
– Jack Webb has just arrived, dang it!
- 1 merkin / 4 air-presses
- 2 merkins / 8 air-presses
- Etc… Etc… up to 10 merkins & finishing w/ 40 air-presses
Mosey over to the courts for:
Tennis Work:
– Suicide 11’s
- Run the width of tennis court and back / Run the width of both tennis courts, 10 squats on the far end and back followed with a burpee.
- Rinse & Repeat 9 squats / 2 burpees down the ladder with the finale’ being 1 squat and 10 burpees at the end.
Slow mosey back to the middle school for a little 02 deprivation recovery.
Wall work:
– Peoples Chair (1 minute)
– Peoples Chair (1 minute w/ 30 air-presses)
Handoff to CT(… and you thought the Wall Work was over)
– Balls to the Wall
– Decline Merkins Feet on the Wall x5
– Peoples Chair (Continued)
– Speed squats x20
– Balls to the Wall
– Decline Merkins Feet on the Wall x5
Mosey to side of school
SHM (7 mins)
– Jump ups x20 (audible after 1st Set down to x10)
– Dips x20
– Walk the Plank Wide
– Walk the Plank Narrow
– repeato
Indian Run to ELem School
6 MoM
– LBC’s x20
– Freddy Mercury x15
– Reverse Plank
– Back Scratchers x15
– Cumberland County Viaduct Right
– Cumberland County Viaduct Left
Mosy back to Middle School
Plank-o-rama
Mosey to Shovel Flag
COT
Moleskin:
Zip-A-Dee brought the pain in a big way with the suicides on the tennis courts this a.m. Any Pax fotunate enough to partake in this a.m.’s pain dujour is ready for Wimbleton (Ball Retrieval only).
HB (Hairband) is becoming a beast (even though he had a little setback with “over celebrating his BIG 4.0 last week) and it’s amazing to see how far he’s come in such a short amount of time. #dedicationandreadytolead / #welcometotheclubbrotherbwaaahaaahaahaa
Horsehead is also really coming into his own and proving to be a leader of the PAX. All while managing to keep an eye on Boonedock who has crazy smoke-boots and is all over the place. I think HH covers more ground than all of us on a weekly basis chasing him around. Perhaps it’s time for Boonedock to Q it up and see how all of us older guys can keep up.
Chicken Dance, AYE brother – good luck at the SPARTAN BEAST and be safe. You’re ready and will do great. Just come home in one piece…..
Panthers are hot, Gloom is cold
25 men of the F3Nation welcomed the gloom’s cold embrace and posted at DMZ, to kick off a strong week of Fitness, Fellowship and Faith.
The Thang
Jog to Carmel Middle School
COP
SSH x 34. Go Panthers!
Squat x 20
Imperial Walker x 20
Merkin x 10, Hold Plank
Peter Parker x 10, Hold Plank
Parker Peter x 10 recover
Mosey to Lacrosse field, partner up
Partner chases across field, flapjack back
Wheelbarrow to midfield, Flapjack to end
Partner carry to midfield, Flapjack to end
Mosey to stairs/ramp at back of school
Station 1) LBCs in parking lot
Station 2) Lunge Walk up ramp to top of stairs
Station 3) Descending Merkins: Merkin at top landing, move down one step, Merkin at each step to bottom
Rotate thru all Stations
Round Two
Station 1) Flutters in parking lot
Station 2) Crab Walk up ramp to top of stairs
Station 3) Descending Merkins
Mosey to Football field
Run to 20, 5 Burpees, run to 50, 5 Burpees, run to next 20, 5 Burpees, run to goal line, 5 Burpees
Run full length back
Round Two
Same stops, 5 Merkins at each
Bonus Round
10 Deck Squat Burpees without the running
Mosey to back wall of school
People’s Chair
Wide Arm Merkins x 10
People’s Chair with arms horizontal
Diamonds x 10
People’s Chair with arms overhead
Scorpion Merkins x 10
Mosey to parking lot
Indian Run back to launch lot
Mary
Heels to Heaven/LBC ladder
Civilian count HTH, equal number LBCs in cadence, up to 5 count
Moleskin
We had a great turnout in spite of the temps edging down. YHC tried to keep the Pax moving to stay warm. We enjoyed the campus tour, but ran short of time so I couldn’t get in the 11s on the hill I had planned. #norefunds
It was great to have Sledge out with us. He smoked YHC on the first leg of the Indian Run –
T-Claps to Hops for the great prayer to close us out.
Announcements
Keep Klinger’s family in your prayers, as his father recovers from surgery in Charleston.
Tutor/Mentoring options still available. Check web site for locations and times.
January 4 Convergence south of the border. Please make an effort to register for this Fort Mill 5K, supporting Substance Abuse Services in memory of our own Rock Thrill’s brother. www.joedavisrun.com Be sure to use the code F3 at checkout
To Murph or not to Murph, there is no question
10 Pax entered the gloom for a Salt Lick/Far Side beat down.
The Thang
Salt Lick Beat Down
Jog to track
Karaoke Right
Karaoke Left
High Knees
Butt Kickers
Backward Run
COP
Diamond Merkins
Mountain Climbers
SSH
Slow and Low Squats
Shoulder Presses
Jog to Playground for a Modified Murph
100 pullups
200 merkins
300 squats
Lap around parking lot after 10/20/30
10 total circuits
5 Minutes of Mary
Flutters, LBCs, Dollies
Far Side Beat Down
Ppls chair
Lunge walk
Derkins x 20
Lunge walk
Ppls chair
Tour de Campus
Wide arm derkins x 20
Ssh x 20
Series of 30yd runs and circle up for drills
Jack Webb x 10/40
Keep on with the tour including diamonds, mountain climbers, Peter Parkers, Parker Peters, you get the picture…
Moleskin
The Murph is no joke and it took many by surprise. It was 20 minutes of pure pain and suffering. Mercy required. Far Side’s impromptu tour was a crowd pleaser as well. Proves that the more you Q the easier it gets to inflict pain. Good to see you out after three weeks brother.
Welcome to FNG Hourglass (Agony headlock). Strong first showing brother and hope to see you out more often.
Announcements
Sign ups for spring mud run will be closing in a week or so. Need more South Charlotte teams!