Merkinfest 2013
You know its fall when Crabcake’s sleeves start to get longer. It was definitely a cool, fall morning as 19 men showed up for Anvil Merkinfest 2013.
The Thang:
10 burpees OYO
Little baby jog to soccer field
COP
- Merkins x 20
- SSH x 20
- Merkins x 18
- Slow Squats x 18
- Merkins x 16
- IW x 16
- Merkins x 14
- Calf raises x 14
- Merkins x 12
- Lunges x 12
- Merkins x 10
Jog to parking lot
Merkin Suicides (5 cones)
Run to first cone and back/do 2x exercise
Run to second cone and back / do 4x exercise, etc.
- Wide-arm Merkins
- Merkins
- Diamond Merkins
- Man-maker Merkins
- 8 count Body-builder Merkins
Jog back to soccer field
Jack Webb
- 1 pushup 4 arm raises
- 2 pushups 8 arm raises…etc.
- Up to 10 pushups 40 arm raises
Jog to pavilion
- Peoples chair (arms to side, arms in front, arms overhead)
- Decline Merkins x 20
- Repeato
- Wall plank
Jog back to parking lot for COT.
Moleskin:
- Yesterday YHC got a call from Young Love. YL is slammed at work this week and asked me to this morning, which I was more than happy to do! It is always an honor and a pleasure to lead this fine group of men.
- T-claps to Radar, Purple Haze, Boutique, and Strange Brew for squeezing in a 3 mile extra credit run this morning! Apparently Brew caught something from Radar because he encountered the same problem Radar had last week – the sudden need to evacuate. Hope everything came out alright Brew! Why is it at this age that we still enjoy the occasional “potty humor”, as we call it at home?
- YHC abstained from the run to conserve energy, which was probably a good decision since I still had trouble maintaining my O2 levels this morning. Apparently I wasn’t the only one who noticed since it was pointed out that some of my calls and counts were a little less than enthusiastic. Beuler…..Beuler….Beuler….
- Great work by all this morning, and thanks for the opportunity to lead you in a workout that is already wreaking havoc with my arms as I type up this BB.
- Thanks to Passport for a great prayer to close us out..
Announcements:
- Convergence Saturday – For those pax not participating in the USMC Mudrun, there will be a convergence workout at the Rock (same location as Anvil – Calvary).
- Christmas Party – Keep an eye out for new Save the Date.
- Football / Bowling Party – Great 2nd F opportunity at Strike City on November 10th, starting at 3pm. We’ll see which Panthers team shows up against the 49ers.
Ascent on Sat 10-12 (i.e. This upcoming Saturday) – Converge at The Rock!
We will be joining the Day Zero, Rock and A51 pax at the Rock location which is the back parking lot of the Calvary church at the corner of Hwy 51 and Rea Road (commonly known as the big pink church that isn’t really pink anymore but you get the point), conveniently close to the regular Ascent location. Workout starts at 0700 as per usual, will feature Runstopper and Lex Luthor as Q’s and since Runstopper has a pulled calf there will be almost no running and in traditional F3 style anyway…NO PAX LEFT BEHIND! Coffeeteria will be the same at Starbucks in Piper Glen and should be a great opportunity to meet some of the other A51 (Charlotte South) pax.
YHC will be attempting to run in the USMC Mud Run and we will be saving Gummy’s Q for later, hate to miss a Gummy Q (YHC is just being selfish, I missed Gummy’s last Q also and didn’t want to make it 2 in a row).
Hope to see your names in the back blast and get out there and represent Ascent!
Foxhole
10 men showed up Monday morning, kettlebells in tow, to erase their weekends and get the week started off right!
The Thang:
Mosey down to lower parking lot for:
SSH X 25, Backward lunge X 12, Merkin X 20, Forward Lunge X 12, Peter Parker X 20
Head to the turf for “Catch me if you can”: P1 runs with bells, P2 = 5 merkins and chase. Flapjack and continue for 1 lap around.
Circle Up at midfield
25 two-handed KB swings, 20 merkins, 15 squat and press, 20 merkins – alternate right hand/left hand on the bell, 25 two handed swings, KB rows – 15 each side, KB woodchops – 10 each side, 20 merkins
Mosey to the playground: P1 25 KB deadlifts, P2 pull-up (as many as you can) and burpees (until P1 finishes deadlifts). Flapjack and repeat 3X.
Back to the field: Alternate sprints and Mary
Dolly X 25, sprint down and back; Flutter X 25, sprint down and back; LBC X 25, sprint down and back, Protracor (Mighty Might calls out the degrees), sprint down and back
Bear crawls and lunge walks to the halfway line and back.
Mosey back to parking lot and finish with planks, alternating elbows and regular.
Moleskin:
Cheers to the many PAX who completed the workout despite long weekends at the sportsbar!
Reminder to everyone to check out the Joe Davis Run, scheduled for Jan 4, 2014. Registration is discounted at $20 until end of October.
The Murph with a Fast Twitch Twist
(posted on behalf of Fletch)
Conditions: 60 degrees and breezy
Warm up, What warm up? We only have 45 minutes so let’s get to it!
The Thang – Fast Twitch Version of the Murph
“In memory of Navy Lieutenant Michael Murphy who was killed in Afghanistan – A crossfit enthusiast – This was one of his favorite workouts”
Start from the parking lot and get right into the run towards the track
- 2 Mile Run
- 100 Supine Pullups on the railings beside the baseball field.
- 200 Pushups
- 300 Squats
- 2 mile Run
Sorry Mary – no time for you today
COT – Namarama
Thank you Chelms (aka Tater Tot) for taking us out this morning with a powerful prayer.
Moleskin:
9 Eager men of South Charlotte left the fartsack in the rearview to take on the Murph with double the mileage. In lieu of traditional pullups, we substituted the Supine Pullup which allowed time for the 2 extra miles on the track. YHC knew we would be tight for time with 2 mile bookends bracketing this morning’s workout, but the pax was up for it. Each Pax decided how best to break up the mountain of repetitions – but it seemed like 10 sets of 10x20x30 seemed to work for most. Strong effort by everyone this morning – somehow Wolfman and Zip-a-dee managed to have a conversation throughout the entire pull/push/squat circuits – not sure if that chatter continued on the track following the 300 squats but it was impressive. Strong post from Spackler just 24 hours off of a weekend in Vegas #whathappensinvegas – nice work brother. Frasier looked like he could have knocked out a few more miles out there this morning – well done. Chelms (aka tater tot), Purple Haze, Flutie Flakes and Leroy were all getting after it this morning as well.
Such a pleasure working out with the Fast Twitch men and leading such a motivated crew. Enjoyed the fellowship on this near perfect morning for first F.
Announcements:
Mud run Saturday – good luck to all of the F3 Teams competing this weekend #Represent
Saturday: Day Zero and Area 51 converge at the Rock. Look for tweets/preblasts about other workouts.
The Return of Century Hill
The shovel flag was planted and 25 PAX set off into the gloom for their morning downPAINment.
10 burpees to start us off.
Mosey across the street to the loop without a name. Partner up (KB size matters):
- Partner 1 – Farmer carry with 2 KB’s
- Partner 2 – 10 merkins then run to catch partner 1
- Flapjacks around entire loop
COP:
- SSH x 30
Partner up again and head to the hill.
Century Hill:
- Partner 1 performs KB exercises while partner 2 does hill work
- Continue to flapjack each time your partner comes down the hill
- Each team continues until they reach 100 total reps of the KB exercise
- Round 1 – 2 handed swings; run to top and 10 LBC’s
- Round 2 – Upright rows; run to the top and 10 Freddie Mercury’s (bicycle)
- Round 3 – Bicep Curls; bear crawl the hill and jog down
- Round 4 – Tricep Extensions; crab walk the hill and jog down
- Little bit of plank-o-rama after rounds 1 & 2
- Active recovery (hold KB above head until all pax done) after rounds 3 & 4
Circle up for Mary (all in cadence):
- KB Side Dips x 15 R/L
- Louganis x 15
- LBC’s with KB press x 15
- Flutter with KB press x 15
More Century Hill:
- Each team continues until they reach 100 total reps:
- Round 5 – Burpees; run to top and 10 Turkish Get-ups (5 R/L)
COT
Moleskin:
- The pax is getting used to me starting the workout with 10 burpees, so I guess I’ll have to mix it up next time.
- The KB chasers got off to a rocky start. About ½ way in, Country Living rolled his ankle on the curb. I’m happy to report that the Medevac team arrived quickly and got him safely to the extraction point. Fortunately, it appears that Country Living is okay. He was able to finish the workout, sans the hill. Hope the ankle heals fast, brother.
- Great work out there by everyone. The Burpee/Turkish get-up finish was just flat out cruel. Way to finish strong!
Announcements:
- Christmas Party – be on the lookout for a new Save the Date. Will be one of the following: 12/6, 12/7, 12/20, 12/21.
- HDHH Wednesday – 6 pm at either the Lodge (Colony Place) or Vintner Wine Market (Arbo)
- Read This: “Caleb and the Giants.” http://f3nation.com/2013/10/02/caleb-and-the-giants/
Man VS Buses
A pax of 10 men entered the gloom this morning for a beat down as they were surrounded by 30 buses. The weather was perfect the rain held off until we were done. Let the fun begin the pax shouted.
Warm up:
Mosey around the buses
20 X SSH
20 X IW
20 X Slow Squats
10 X merkins
Mosey to the baseball diamond
Infield work out around the bases
Starting at home plate
Bear Crawl to first, crab walk to second, long jump to third, lunge walk home
Outfield work out
Starting at home plate
Run to left field 5 burpees then back to home
Run to center field 10 merkins back to home
Right field 20 squats back home
Plank it up until everyone is done
To the bleachers
10 X pull ups, 10 X dips, 10 X Carolina dry docks
Rinse and repeat
Plank up when done
Mosey to football field
Incline plank walk along the railing
Circle up
jack webs: starting 1 merkin and 4 air presses up to 6 merkins and 24 air presses.
Mary:
20 X LBC
10 X dolly
10 X Rosalita
10 X heels to haven
10 X mason twist
Over to the track 70 percent sprint on the sides and a slow mosey around the corners
20 Carolina Dry Docks
Lunge walk to the top of the hill and Peoples chair 3 times with air presses optional
Mosey to the launch point
5 burpees with 3 merkins at the bottom of each
Moleskin:
Great job today pax mad respect to Grey Hound and Robin Hood, way to keep up with the youngins this morning. Robin Hood thanks for taking us out this morning in the ball of man. My bad with deleting or not saving the recording of the names and announcements.
Announcements:
Mudrun this weekend
Happy Birthday Mighty Mite
Haggis had a tough workout planned but an impromptu celebration of the big man’s birthday turns into a walk in the park for the pax.
The Thang:
Mosey to parking lot for warm up. 27 x Side Straddle Hop. 27 x Merkins.
Mosey to first lake. 27 x Merkins. Sprint around lake. 27 x Merkins. (27 merkins in fast cadence now known as the Mighty Mite Merkin)
Mosey to second lake. 27 x Little Baby Crunch. 27 x Merkins. Sprint around lake. 27 x Merkins.
Mosey to third lake. (interlude – stop at parking lot on the way. Line up for sprints: Sprint to end and jog back. Sprint to end and sprint back. Left lead karaoke out and sprint back. Right lead karaoke and sprint back. Backwards run out and sprint back.)
Continue mosey to third lake. 27 or so Little Baby Crunch, then 27 x Merkins. Sprint around lake. 27 x Merkins.
Mosey to wall. 10 x slow dips. Mosey to next wall. 10 x slow dips.
Mosey to parking lot for Mary: 27 x flutter. 15 x dolly, 15 x heels to heaven, 15 x left side raise, 15 x right side raise, 15 x Mason twist. Ab stretch on elbows with countdown from 27 by Mighty Mite.
Sprint back to parking lot – DONE!
Moleskin
– Mighty Mite foolishly mentioned his birthday which gave YHC the perfect excuse for some extra punishment.
– A new exercise was born: the Mighty Mite Merkin. 27 fast count Merkins in one shot – feels great!
– The pax wanted to run more but we ran out of time. We must have taken too many breaks.
– Next week The Pretzel takes it again. Be ready.
F3 kicks off tutoring at AG
Nine men posted for the first tutoring session at AG Middle School. First day ran relatively smoothly and the teachers really appreciated having us there. Each of the 7 teachers has 10-15 kids and can use all the help they can get.
It would be great if every member of F3 Nation could post to either Billingsville or AG at least once. Not all men are called to tutor kids but you’ll never know until you post and I guarantee it will be worth your effort. F3 has signed up to help on Thursdays with recreation time from 4:00 to 5:00pm and tutoring is 5:00 to 5:45 with the tutoring being most important (don’t have to show up early to make an impact). Spouses and children in high school or older are welcome.
Please email/call me at pchepul@gmail.com/ 704-236-8576 with questions or to get involved.
Thanks
Mr. T
Nine men gathered for a Monday morning workout.
The Thang [reps shown in aggregate for the entire workout]
– 40 Side Straddle Hops and 40 Imperial Walkers [a man has to warm up, right?]
-250 merkins
-150 squats
-62 pull ups [that is right… 62… anyone can do six sets of ten… but are you man enough to do the extra two?]
-Lots of lunge walks [yes, “lots of” is a quantity… it means “many” or “a lot”… look it up]
-People’s Chair [or what we used to call “Three Minutes of Jack”… you want me on that wall; you need me on that wall]
-Little Baby Indian Run [why “Little Baby”… because it was run in a small parking lot with frequent turns]
-Frolicking in the Field [Sound of Music Style]:
- Karaoke Right X 2
- Karaoke Left X 2
- Butt Kickers X 2
- High Knees X 2
- Back pedal X 2
-The minutes of Mary
-Finish
Moleskin/Observations
-The US governement may be shut down, but not Area 51. No sir, Area 51 operates under it’s own rules, with no funding required.
-Today’s workout was delivered at an easy pace. Never rushed; never hurried. Just pounding consistently for 45 minutes. I expect the pecs and glutes will be screaming from the merkins and lunges/squats.
-Floor Slapper arrived late again. But instead of driving his car into the COP to join the workout, today he just “let the PAX find him” wandering around in the gloom like a Duke Univesity graduate in search of a floor to slap.
-Uncle Leo got a haircut. Looks sharp, but miss the bedhead.
-It’s official… I have run out of ideas for workout names. I’m tapped out. So, today’s workout has been named Mr. T. Why? Why not?
-Alf is on Q next week… should be fun.
“Guess what? I got a fever, and the only prescription is more [Wiggler]!” **
Get out there tomorrow and Wiggle – fellowship pace – corner of Foxcroft and Rothwood Dr. 5:30 am…
** “Music Producer” The Bruce Dickinson