Threat of Rain Never Hurt Anyone!
A little spitting of rain before the launch did not deter 35 of the Nation’s faithful from posting this morning.
The Thang
Circle Up for a few words from YHC then Ball of Man
Mosey to Swiper’s House for COP
SSH x 20 then YHC called on a few guys to lead us in their exercise of choice
Crotch Rocket – Moutainclimbers x20
Stagecoach – One-Legged Burpees x 21 (Say what??!!) That’s the last time YHC will call on the Coach
Dredd – Rosalita
Swiper – Dolly
Header – Merkins then hold 6″
I’m forgetting someone – sorry
Mosey to Football field & partner up
Round 1) Partner 1 – Run 400 Partner 2 does 15 burpees then squats til P1 finishes – Flapjack
Round 2) Rinse & Repeato
Round 3) Rinse & Repeato with LBC’s in lieu of squats
Round 4) Rinse & Repeato – same as Round 3. (who’s bright idea was this exercise set anyway?!)
Circle up for some Mary
Cougar’s lead: LBC’s & Dollys (I think)
Field of Dreams Lead: Russian Twists & Freddy Mercury
Mosey to the wall for 1 minute of Peoples Chair
Run back to Shovel flag at Carmel Park.
Moleskin
Special welcome to FNG Big Ben for his first post. Hope you come back out.
YHC thought it would add a little variety to let some of the pax lead us in a few exercises. It worked well and may use this again. Not sure Stagecoach will be asked again after the 1-Legged Burpees though……
During Mary, lots of #MumbleChatter was heard from a few whose feelings were hurt that The Cougar and Field of Dreams got to lead 2 exercises each when they only got to lead one. #CryUsARiver
Going over to Swiper’s house brought back nightmare’s of last week’s hammy hurting chasers. Watch out for those next time he leads…..
YHC wants to thank the guys who made a point to come out this morning. It was a special day for me with it being my 1 Year F3 Anniversary. I have reflected a lot on the impact that F3 has had on my life. While I get accused by family and non-F3 friends for being #Addicted to F3, it’s not just the 1st F that has me coming out several times a week. It’s the 2nd F and the 3rd F. I have made it a point to not go to the same workouts every week. Since we live in a #Tweener location, I am as close to many #Metro workouts as #Area 51 sites. So I’ve tried to circulate around to as many as possible over the last year. Not only does that keep me from getting into a rut, it has blessed me with the opportunity to get to know so many more men. It has allowed me to get to know men from different walks of life and at different life stages. From F3 has been borne a frienship with a younger member of the Pax who asked me to mentor him 2 months ago. That has become one of the most fulfilling things that the Lord has allowed me to do recently. He thinks that he is learning from me, but I am also learning from him. And feeling a sense of responsibility to a young man who looks up to me (for some reason that I still cannot understand), this has made me more intentional about being in the Word and in fellowship with Jesus.
Lastly, I’ve been blessed to form some strong friendships with other men as well. Their friendship & encouragement helped me through a tough time when I busted my paw at the #IceRun in January. I am grateful for you guys – you know who you are. Aye
Pardon Me, Can I Open That Jar For You?
9 pax entered the gloom to answer YHC’s call to don a blue collar shirt to put in an hour of hard work, manual labor style. Here’s how it went down:
The Thang:
Follow me was called as we went 10 feet so all pax could get 2 brick pavers out of the back of my SUV. Run with bricks to the soccer pitch at the bottom of the hill, broken up by 40 yds of lunge walk with bricks overhead.
COP:
SSH x 30
Imperial Walkers x 30
Squats w/ bricks x 30
Man Maker Merkins w/ bricks x 20
Push / Press w/ bricks x 30
Mosey over to the hill for sevens w/ your bricks. Start w/ 1 Jump Squat with brick at bottom & 6 burpees with bricks at the top.
Mosey over to pavillion for Peoples Chair x 60 secs with arms out front holding bricks.
Repeato with bricks overhead x 60 secs.
Line-up for Indian Run while holding bricks out to the front of the church
Partner up along the first cone for partner sprint / exercise work. Partner 1 sprints 100 yds while partner 2 begins exercise called then flapjack until number of exercises done.
1) Run with bricks / man makers with bricks x 100
2) Run with bricks / Squats with bricks x 200
3) Sprint / hand release merkins x 100
4) Run with bricks / Carolina Dry Docks x 100
5) Run with bricks / Lunges with bricks x 200
6) On your own sprint down and back 2 times (total 200 yds)
Circle Up for MOM
LBC’s w/ bricks on chest x 20
Flutter w/ bricks overhead x 20
Mason Twist w/ bricks x 20
Plank Jack Burpees x 10 OYO
Run with bricks back toward shovel flag stopping for “Dirty Bird Lunges” Lunge Walk while doing shoulder flys with bricks.
Jailbreak for the flag.
COT:
Great work by all today, while it was a small group it was a great group w/ great 2nd F throughout. The 40 and 50 year olds were out in force today while Smash & YHC were the only Hates at 38 (WB). The gloom was awesome as well as it was nice and foggy on the lawn out in front of the church as the morning dew burned off. Definitely added to the O2 deprivation!
YHC read an article this week about mortality / longevity & youthfulness in older age and precursers to each, and one of the top items on the list was hand grip stength and athleticism. The burpee (best exercise for athleticism) is always a staple of our workouts but YHC wanted to work in some strength work for our grip into a standard bootcamp workout. So naturally my brick paver pile started calling my name and made its way into our workout.
So Friday night YHC was talking with Run Stopper via text and RS HCed to be at the workout. However come game time Stopper was no where to be seen. Later at coffeetiria the pax were talking about his #fartsacking on the day so YHC tweeted out asking him what gives? The response by him was priceless: @CarrySwan: “@MallCop_F3 lol! @GeneaSwan had other ideas about how i should spend sat morning. #noregrets 🙂 But even more priceless was M Run Stopper corroborating with the following tweet: “Best #sack no fart ever!” All YHC could say was best excuse ever for missing an F3 workout I’ve ever heard, carry on my friends, carry on!
Announcements:
Next Sat 10/12/13 is a convergence at Calvary Church for #TheRock, #DayZero, #Area51 for all pax not participating in the Mud Run. Run Stopper & Lex Luther are on Q.
The Palmetto 200 Relay Race is March 28-29 from Columbia, SC to Charleston, and is very similar to the BRR. We are pulling together an Area51 team and Slim Fast is on Q. Please let him know if you are interested, as of right now we have enough HCs for half a team.
Well, at least there wasn’t much running…
CrossFit “Nasty Girl” Cindy paid the pax a visit, seeking to evaluate our improvement over the past two months since her last visit. 25 minutes into our hour long beat-down, all were gasping for breath, but at least we weren’t running!
The Thang
Warmup:
- 2 lap jog around the track (1/4 mile total)
- 10 Side Straddle Hops
- 10 Imperial Walkers
- 10 Squats
Warmup complete; mosey to the playground for
Cindy
20 minute running clock, complete as many set as possible of
- 5 Pullups
- 10 Merkins
- 15 Squats
Recovery with a slow jog around all the fields (about 1/2 mile)
Circuit 1 by the concession stands:
- 15 Derkins
- 10 Step-ups (each leg)
- 15 Situps (old school, without partner hold)
- Rinse & repeat (3x total)
Slow jog around outside of baseball field
Circuit 2
- 10 Lunges (each leg)
- 15 Dips
- 20 Toe touches
- 1x only (YHC incorrectly thought we were short on time)
Low Tide on Q:
- Jack Webb – to 7
- Prairie Fire Mary – to 7
Mary:
- 12 Mason Twist
- 10 Freddie Mercury
- 12 Dolly
- 10 Flutter
- Protractor
Filler (once YHC realized we were not short on time after all…)
- 5 Burpees (OYO)
- Peoples Chair
- 20 Carolina Dry Docks (OYO)
COT:
Announcements:
- Next Saturday may be a convergence – stay tuned for confirmation
Moleskin:
Cindy is one of the CrossFit “Nasty Girl” benchmark workouts and was introduced to the Pax 2 months ago at the hard launch of Ascent. YHC though that was sufficiently long ago to merit a reevaluation, especially since I was trying to avoid running (still nursing sore Achilles). Cindy being a call for AMRAP for 20 minutes, the Pax was feeling done for the day only 25 minutes into the workout (5 min warmup + 20 min Cindy); however, everyone dug deep and pushed through the next 35 minutes, which were intentionally lighter by comparison (but still not easy).
Low Tide has developed an eagerness to Q whenever he can, so he took control of the Weinke for the final 15 minutes and did a great job.
The Pax continues to impress, putting forth strong effort to improve themselves. Today’s workout was one of the harder workouts but benchmarks help us empirically see the results of our work and are therefore worthwhile. Everyone was encouraged to modify as needed but push themselves as much as they reasonably could. After all, Ascent is supposed to be moderate, but not easy – easy would do us no good.
It was suggested in the COT that Cindy might be a good quarterly benchmark, and YHC agrees that might be more appropriate than bimonthly. #toomuchofagoodthing
Thanks as always for allowing me to lead the group. It’s an honor.
Remember
Mud-Run Prep, so… Where’s the Mud???
13 PAX (incl 2FNGs) posted this morning’s gloom for a run through Outland’s Micro-Mini Obstacle Course for some #USMCMudrun prep.
The Thang
Mosey to Disc Golf Course for COP
- SSH x20
- IW x20
- Squats x20
- Merkins x20 and hold
- Mountain Climbers x20 and hold
- Merkins x20 and hold
- Mountain Climbers x20 and hold
- Merkins x20 and hold
- Mountain Climbers x20 and hold
Grab a rock and break into 3 groups for some circuit work.
- 10 pull-ups x10,8,6,4,2
- Mosey to next station with rock
- 10 Dips x10,8,6,4,2
- Mosey to next station with rock
- 10 Jump Squats x10,8,6,4,2
- Mosey to back to first station with rock
Head over to the Practice field for some animal crawls
- Bear crawl halfway pushing you rock
- Reverse Bear crawl the second half pushing your rock
- Crab Crawl halfway back carrying your rock
- Lunge walk second half carrying your rock
Return your rock and Grab a partner for some Mud-Run Prep
3 MoM
- LBCs x20
- BiCycle x20
Obstacle course Walkthrough
- Climb over the double pull-up bar. Pull yourself up to the first bar and then climb over the upper bar
- Climb over the ~5ft wall
- Over and under the parallel telephone poles
- Climb over the ~6ft wall
- Balance beam walk
- High knees through the tires
- Incline sit-ups x20
- Walk across the vertical poles
- Burpees x10
Micro Mini Obstacle Run (Full Speed)
- 1st Obstacle – Bear Crawl across soccer field
- Run to fence at high school football stadium
- 2nd Obstacle – Over/through ~5ft fence and run to the bleachers
- 3rd Obstacle “Tour de Stad”
- Up/down the Home Team Bleachers and around to the other side of track
- Up/down the Visiting Team Bleachers and back out to the edge of the Stadium
- 4th Obstacle -Climb over the ~ 5ft fence and back to the edge of the practice field
- 5th Obstacle – Partner Carry ~ 50 meters back to the obstacle course
- 6th Obstacle – Climb over the double pull-up bar. Pull yourself up to the first bar, climb over the upper bar and back down other side
- 7th Obstacle – Climb over the ~5ft wall
- 8th Obstacle -Over and under the parallel telephone poles
- 9th Obstacle – Climb over the ~6ft wall
- 10th Obstacle – Balance beam walk
- 11th Obstacle – High knees through the tires
- 12th Obstacle – Incline sit-ups x20
- 13th Obstacle – Walk across the vertical poles
- Burpees x10
- Run back to Shovel Flag @ middle school Disc Golf Course
Mary Session until all PAX complete course
- Flutter Kicks AMRAP
- Dolly’s AMRAP
- Plank
COT
Moleskin: Big League Chew brought the pain during the first half of the workout starting with the merkin/mountain climber mixer. The animal crawls pushing/carrying our rocks had the feel of something BLC may have adopted from Go-Ruck training. The PAX were all smoked at the end of the first half of the workout.
Second half of the pain fest moved into the Mini- Micro Obstacle Course. One trip through the course at walking speed to get the feel for the obstacles and then it was off to the races. The mud was missing from our mud-run training but there was plenty of water soaked grassland to ensure we all left the big green gym this am soaked and covered with enough dirt and grass to show proof that we were getting after it in the gloom. YHC was called out for attempting to shortcut the course by going from obstacle #1, the bear crawl, straight to obstacle #6, climb over the pull-up bars in the spirit of #ifuaintcheatinuainttryin. T-Claps to all for pushing their personal limits to get a great workout and special callout to Champagne and Milton who were out in front coming out the of the “Tour de Stad” section of the course #F3Strong. Everyone left it all on the field today… great work. Then it was off for some fellowship and recovery (2nd F) at the Starbucks across the street.
A Devil of a Work-out and then we pay it forward
10 gentlemen came forward to work to better themselves and in the end also put in a little work to better the facilities where we are fortunate to be able to work out.
Here’s the tale of the tape:
COP (all IC)
- SSH x 25
- IW x 25
- Squats x 25
- Merkins x 15
- Mountain Climbers x 25
Mosey over to field by the parking lot for Devil’s Work-out
- 6 exercises, 6 stations, 6 reps at each station
- Rd 1 – Merkins
- Rd 2 – Knee-ups
- Rd 3 – Carolina Dry Docks
- Rd 4 – Squats
- Rd 5 – Sister Mary Catherines
- Rd 6 – Burpees (YHC thinks he heard several cheers when this one was called out)
Mosey to front of school for:
- PC x 60 secs (w/ arms straight out for 10 secs & above head for 10 secs)
- Incline Merkins x 20
- PC x 60 secs (w/ 15 air presses)
- Decline Merkins x 20
Stay where we are for:
- BTW wall walk for 20-25 feet
- Lunge walk in the parking lot
Mosey to playground behind school for a little station work
- Pull-ups x 10
- Jump ups (or Step ups) x 20
- Dips x 20
- Rinse & Repeat x 2
Return to track at front of school for 6 MOM
- Dolly’s x 20 (IC), Hold ’em
- Flutter x 20 (IC), Hole ’em at 90, 45, & 6 in
- LBCs x 25 (IC)
- Rosalita x 20
Partner up (size does not matter) on track
- Rd 1 – Ptr 1 Bear crawl across infield of track & jog back, Ptr 2 Squats (Flip flop until complete 100 reps)
- Rd 2 – Ptr 1 Crab walk to middle, Jog rest of way & back to middle, Crab walk last half, Ptr 2 Carolina Dry Docks (Flip flop until complete 100 reps)
Audible called by Callaway as it became evident that the area could use a little clean-up, so we spent 5 minutes picking up trash around the school yard (Least we could do for being able to use the facilities)
Head back towards launch point
Looks like we have 5 minutes or so left, so YHC called for suicides in the parking lot
- Run to first light pole & back, 5 merkins
- Run to 2nd light pole & back, 10 merkins
- AYG to launch point
Still have a minute or so left, so CCV x 15 each side
COT
Moleskin/Announcements:
- Mud Run scheduled for 10/12/13 with F3South meeting up at McKee Rd Elem parking lot at 4:50 am for 5 am bus ride to Columbia. Regularly scheduled Area 51 work-out to converge with The Rock and Day Zero at Calvary site
- Thanks to Callaway for call to spend a few minutes cleaning up the area around the track and front of the school. Easy to take for granted the nice facilities we have access to.
- Newest workout in Clt South takes place at Charlotte Christian on Friday’s at 5:30. Stone Cold is QIC. Word is they have a little hill that may challenge any PAX willing to take part.
- Thanks to PBQ for taking us out
- Nice turn-out at Dunkin Donuts for a little 2nd F
Thanks for letting me leading this strong group of like minded men. Hope you got as much out of it as I did.
Burpee-Induced Suicides???
The VSF was planted since both of our site Qs (Radar and Purple Haze) had better things to do than be punished early on a Saturday morning. However, 9 other men showed up for a painfest on what turned out to be a beautiful Saturday morning.
Baracus on Q for the first half of the workout. Warm-up jog around track.
COP (on field): depends on who goes first
- SSH x 25
- IW x 25
- Slow Squat x20
Intervals:
- Sprint 200m / Jog 200m
- walking lunges 100m / Sprint 100m
- Jog 200m
- 10 burpees, 25 squats, 25 merkins
- Jog 200m / Sprint 200m
- 30 alternating lunges, 25 pushups, 25 squats
- Jog 200m / Sprint 200m
- Jog 100m / Sprint 100m
- Jog to playground
Pain stations (2x circuits):
- Rail walk
- Pull-ups x 10
- Dips x 20
- Merkins x 20
- Deep squats x 20
Mighty Mite on Q
Jog to corner of Carswell Ln and Bevington Place, with a stop at the top of the hill for 50 LBCs.
Mary Mountain
Split into 2 groups. Group 1 moves to top of hill and back while group 2 performs exercise. Flapjack when all of group 1 returns.
- Set 1 – Run to top of hill / Roman Twist
- Set 2 – Bound to top of hill / Flutter
- Set 3 – Broad jumps to top of hill / Dolly
Jog to Touchstone Village Shopping Center – mysteriously there are 6 plastic cups lined up across the parking lot. Apparently Mighty Mite has a surprise –
Burpee-induced suicides.
- Run to first cup / 1 burpee / run back
- Run to second cup / 2 burpees / run back…
- Etc. to 6th cup
Bear crawl / Merkns combo
- Bear crawl to first cup / 2 merkins
- Bear crawl to second cup / 4 merkins
- Etc. up to 6th cup
Jog back to school for COT
Moleskin:
A smaller crowd out there today, so there is nowhere to hide. YHC decided to leverage part of the workout from Joust the day before…Gullah, you’ll have to tell me if it was more fun on day 1 or day 2.
- Philmont was in rare form this morning. Apparently he got some new socks yesterday. Now he has socks that are younger than Mighty Mite. He also pointed out that the birds (were they vultures?) were circling and making lots of noise. He commented that they were just waiting for him to keel over during the interval workout. That guy is a trip! Philmont, great job out there today brother!
- Our first visit to Mary Mountain today. Sounds ominous doesn’t it? Let me tell you, when you see 9 men “bounding” up the hill it will leave you running scared. #skiptomylou
- The pax was thrilled that MM found 6 plastic cups in the back of his car this morning. The burpee induced suicides were GREAT fun.
Overall great work by the pax this morning! YHC and MM enjoyed leading.
Announcements:
- Mighty Mite’s 27th birthday (still Hate Hate) is Tuesday. Come to The Maul Wednesday for a very unpleasant celebration.
- Holiday 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.
- Thunder Road Marathon November 16th – Information on website..http://f3nation.com/2013/08/15/thunderroad/
- Palmetto 200 is coming in March 2014. This is a relay similar to the BRR. Here’s the link: http://f3nation.com/2013/10/01/50427/. See Slim Fast if you’re interested in forming an Area 51 team.
- Reindeer Romp – Dec. 14th – sponsored by the YMCA. This is not an “F3 Event” but a great fun, healthy event for the whole family http://www.ymcacharlotte.org/branches/harris/healthyliving/hwf/lifestyles/reindeerromp.aspx
Centurion – No Man Left Behind
19 men spoiled YHC’s personal workout and all for the best, you just push yourself harder when others are around, especially when on Q and some of the beasts of A51 show up. Some early reflex exercise was gained by the pax as they dove out of the way of Passport making the literally last minute (but still on time) entrance. Since some of the beasts were in attendance, YHC had to try and up the rep count from the Weinke:
So off we went:
Jog to back lot
COP:
IW x 25
SSH x 30
Merkins x 20
Squats x 15 (low, slow, form boys, form!)
Mountain climbers x 25
CDD’s x 25
Run to Charlotte Aquatics front door
with partner:
Partner 1 Sprints the hill at top 5 burpees sprints back
Partner 2 Burpees Plank
Partner 1 Sprints hill, bear crawl back
Partner 2 Squats Plank (low, slow obviously)
Partner 1 Sprints hill, 20 CDD’s crab walk back
Partner 2 Merkins Plank
Partner 1 Sprints hill, 20 Mountain Climbers, sprints back
Partner 2 CDD’s
Jog to front picnic tables at brisk pace (well brisk for YHC anyway)
Plank it up..no wait, not all pax assembled, all pax run to the last pax and jog in with him, we don’t leave our brothers behind
With partner similar strength:
Partner 1: 20 dips
Partner 2: 15 jump ups (or step ups)
Flapjack
Each do 10 reverse sit ups on table with partner holding ankles down
Plank when complete
Repeato, done, great, repeato again
Run back to parking area for Mary:
Flutter x 20
Heels to Heaven x 10
Dolly x 20
Elbow plank x 30 sec
Reverse Plank x 30 sec
Repeato
Freddy Mercury x 10
Dying cockroach x 10
10 Burpees oyo
While Q was getting his phone, Runstopper called (or commanded more like it), 20 merkins on his own, his challenge is everyone’s problem apparently
Moleskin:
A great group of men this morning, and a very solid effort by the pax, some groaning over a couple of little jogs. It was great to see the pax get into the spirit of “No Man Left Behind” as we all circled back to get the last pax and then Runstopper led the group in a cheerleader chant…don’t know where he got that from, maybe I don’t want to know but given the spirit of it all it seemed to work. Was a good morale booster going into the picnic table work which no partner group really seemed to dominate, all teams dominated and finished each round at almost the same time.
Announcements:
YHC shamelessly pitches for EH’s for Base Camp and Ascent
49’er is heading up the Thunder Road marathon organization for A51 for those crazy enough for that, I strongly encourage that kind of crazy
Rock Thrill had a very noteworthy announcement, details of which follow here:
Joe Davis memorial race (Roch Thrill’s brother) and the race is to benefit Keystone, a facility which helps those suffering with addictions, find recovery.
Event is Jan. 4th, 2014 and is family oriented so m’s and 2.0’s are encourages to come also. There is a 5k and 1 mile fun run and walk and it will be held at Walter Elisha Park in downtown Fort Mill (The Fort F3 has workouts at this location if you are familiar with that). 5k is $20 through end of November and 1 mile is $10. There is also a “Sleep In” option.
Here is the link-
Enter SPEARHEAD, Leave Smoked
The Thang:
With Metallica on the Boom Box and a crispness in the air, 5 PAX came with Rucks packed for a beat down this morning at SPEARHEAD. Friday’s are a change of pace from the Tuesday and Thursday GRC specific training and it gives us a chance to go back to traditional F3 routines, while of course carrying a 40-50lb Ruck sack.
COP:
Warm up – All work done during Metallica’s Enter Sandman 5:32 Min non-stop
SSH x “ZERO” with Q yelling out “Drop Down” several times during routine and PAX had to pop back up and continue SSH
IW x “ZERO” with Q yelling out “Drop Down” several times during routine and PAX had to pop back up and continue SSH
Burpee Squat Thrusts with Ruck x “ZERO”
Catch Me If You Can Drills
Rd 1:
P1 Fireman carry both Rucks P2 Merkins x 10
Sprint to P1 Flapjack
Rinse and Repeat ¼ mile
Rd 2:
P1 Fireman carry both Rucks P2 Burpees x 5
Sprint to P1 Flapjack
Rinse and Repeat ¼ mile
Partner Up until 125 reps are reached
Exercise Field
P1 -Overhead Press with Ruck P2- Bear Crawl to Mid-Field; sprint back
Flapjack until 125 reps reached
P1 – Upright Row with Ruck P2 – Ape Walk to Mid-Field; sprint back
Flapjack until 125 reps reached
P1 – Bent over row with Ruck P2 – Sprint width of football field and back
Flapjack until 125 reps reached
P1 – Bicep curl with Ruck P2 – Lunge walk to Mid-Field; sprint back
Flapjack until 125 reps reached
Rucks On:
Jack-Webb Squats x 80 / Squat Jump x 16
4/1; 8/2; 12/3; 16/4; 12/3; 8/2; 4;1
Shimmy Shim Shim 15 yards
LBC’s with Rucks x 25
Flutter with Ruck Press x 25
COT
Moleskin:
I have to admit, the music has been quite a hit and gives us that extra fuel we need to dig a little deeper into the reserve tanks. Tuesday was Beastie Boys, today was Metallica, so come on out to see what mix-tape will be in rotation at SPEARHEAD next week!
T-Claps to the entire group. With only 5 people, there is nowhere to hide or cheat on the reps and job well done! As always, Liquor Cycle is trying to set some kind of Bear Crawl speed record, Dora is a beast that never loses his breath, BLC will do anything you ask of him with a smile and insane strength and Check Point never seems to tire at all.
It was very satisfying to see, at the end of a routine like this, 5 bodies looking up at the starts, wiped out and in complete comfort on a rocky asphalt parking lot. I never thought rocks would feel so good!
As always, thank you for letting me lead and I am grateful for the opportunity to work out with each of you. You are some of the strongest people I’ve ever had the pleasure of meeting.
Respectfully,
– The Hoff
The Legend of Grandmother Mountain
The shovel flag was planted and 9 men emerged in the cool, morning gloom to start their Friday the right way. The Charlotte Christian venue offers a great variety of pain delivery methods, and we took advantage of some of the best as this brand new F3 workout enters it’s 3rd week. Grandmother Mountain is quickly emerging as a legend among all F3 venues.
The Thang:
Jog to football field.
COP:
- SSH x 25
- IW x 25
- Slow Squat x25
Track work:
- Sprint 200m / Jog 200m
- walking lunges 100m (1/4 of track)
- Sprint 100m / Jog 200m
- 25 squats, 10 burpees, 25 merkins
- Jog 200m / Sprint 200m
- 30 alternating lunges, 25 pushups, 25 squats
- Jog 200m / Sprint 200m
- Jog 200m / Sprint 200m
Bleacher work:
- Run steps – one time up and down.
- 20 triceps dips on bleachers
- Run steps – two times up and down
- 20 triceps dips on bleachers
- Run steps – three times up and down
- 20 triceps dips on bleachers
Grandmother Mtn:
- Sevens (merkins at top / squats at the bottom)
Track work:
- Jog 200m
- walking lunges 100m
- Sprint 200m
- 25 pushups
- Jog 400m
- 25 squats, 10 burpees
Mosey then jail-break back to parking lot
Moleskin:
- The O2 deprivation was high today, which kept the mumblechatter at a minimum today. YHC brought a workout that was heavily laden with track work. Not counting running up bleachers or Grandmother Mtn, we ran 1.75 miles on the track.
- Some of South Charlotte’s strongest runners showed up at Joust this morning, so YHC was relegated to the back through most of the running. Seems like some don’t know the difference between a jog and a sprint.
- 100m lunge-walks never end. A few groans when this was called on the track for the second time.
- There was definitely some chatter as YHC called for sevens on the hill. Grandmother Mountain again lived up to expectations, evoking memories of the BRR. She is quickly turning into legend.
- Great job by the pax all around today, and thanks to Stone Cold for giving me the opportunity to lead the pax today!
Announcments:
- F3 Compass at Arbo Chick-fil-A immediately following workout
- Expect a date change for the Holiday Party. Will either be 12/6, 12/7, 12/20, or 12/21.
Those guys have some big rocks!
30 Meatheads woke up to a glorious morning and crushed it with some rocks.
The Thang:
Imperial Walker x 20
Squats x 20
Merkins x 20
Mosey over to rock pile to pick out your partner for the day.
Stong guys go to the woods, skipping rocks by the entrance to the church.
Head to parking lot and spread out facing the buses.
50 curls, run to the buses with your rock, 50 merkins, run back to the start with your rock
Rinse and repeat
50 tricep extensions, run to the buses with your rock, 50 LBC’s run back with your rock
Rinse and repeat
50 overhead presses, run to buses with your rock, 50 squats, run back with your rock
Rinse and repeat
50 bent over rows, run to the buses with your rock, 50 straight arm raises with your rock, run back with your rock.
Rinse and Repeat
Return your rock to its home and head back to the grass for some Mary.
Flutter x 25
Freddy Mercury x 25
Dolly x 25
Rosalita x 25
Recover/COT
Moleskin: If you haven’t figured it out YHC doesn’t believe that it has to be too creative in order for it to hurt. I love when the HEAVY mumble chatter at the beginning of a workout ends in a whimpering cadence count at Mary. You boys have a great weekend! Thanks for allowing me to take you through another workout, always a good time.