Taba…what?
(…posted on behalf of Lex Luthor…)
The shovel flag was planted this morning and 28 (C.J. Spillers # for all you Clemson fans) men posted this morning in the cool 40 degree weather. Rookie Q, Lex Luthor, brought his stopwatch inspired workout “Taba…what” to The Matrix. The morning workout was laced with burpees which was a nod to Dora’s Burpee fest earlier in the year – don’t think that we got to the record of 161 but we tried. (…the list of guys that made it – if I missed you it was inadvertent so please reply and give me some stick next time you see me.)
The Thang
Jog to far end of the soccer field.
Warmup
- Side Straddle Hops – 26 (odd number to end on as the rookie Q forgot to stop at 25 – he was obviously having too much fun counting 1,2,3)
- Merkins – 15
- Mtn Climbers – 15
Tabata (5 sets)
Each exercise performed for 20 sec followed by 10 sec rest.
Set 1
- Merkins
- Carolina Drydock
- Alternating Lunges – Forward
- Alternating Lunges – Back
- Repeato
Set 2
- LBC’s
- Squats
- Side Lunges
- Burpees
- Repeato
Set 3
- Plank
- Side Plank on the Left
- Side Plank on the Right
- Burpees
- Repeato
~ 1min break between sets
Set 4
- Merkins
- Jump Squat
- Alternating Jump Lunges
- Burpees
- Repeato
Set 5
- Mtn Climbers
- Jump Squat (rotate 180 degrees with each jump)
- High Knees
- Burpees
- Repeato
Herschel Walker (2 sets)
- LBC’s (20x)
- Sprint (30 yds)
“Burpees for your Bros” for those who finish early
- Merkins (15x)
- Sprint (30 yds)
“Burpees for your Bros” for those who finish early
Box Bear Tri (1 set due to time constraint)
Break into 3 groups with each starting with one of the following
- Box Jump on the 12 tree stumps behind McKee (15x)
- Bear Crawl to circle of benches in the woods ~30 yds away
- Tri Dips (20x) – Bear Crawl back to the Box Jump
- Wall Sits and Walking Lunges were added in for good measure so speed up the event and give some added pain for those who finished early.
Mary
- Bicycle (20x)
- Mason Twists (20x)
- Flutter (15x)
- Heels to Heaven (15x)
Moleskin
The rookie Q enjoyed the opportunity to put the crew through their paces – thanks Dora and Joker for the opportunity.
It took a few minutes for the chatter to start but the boys quickly made up for lost time and chided Lex for not yelling loud enough or not giving proper demonstration prior to the exercise (I enjoyed every moment of it).
It was great to see everyone pushing themselves through the Tabata part of the workout this morning. It was noted that you can do anything for 20 seconds and I believe that it was also pointed out by a member of the PAX that you can do some things twice. Please reply if you can give the proper attribution to the person who pointed this out as there are a couple of guys who are still doubled over in laughter from this one.
Some movie trivia lighted the mood with fan favorites – Tombstone, Dazed and Confused, and Batman making the rotation.
Great work out there by Chicken Wing (Buffalo’s finest) – I could see those Burpees from a mile away with that white hoodie – giddyup. Thanks to Fireman Ed and Irish Cream for posting at the Matrix – I know that you guys typically roll out of bed to Base Camp and I mean roll for Fireman Ed (he lives 100 yards away) but it was great to see you burn up some petrol and bring the pain. Not sure how we did it but I know that we snagged a Metro guy out in the burbs – cheers Corchiani. Who knew that F3 had made it past Pineville-Matthews Rd.
Announcements
- -Convergence at the Rock this Saturday at 7am for all of those who are not going on the Mud Run
Base Camp Review – We Lost a Few…
Started out with 13 into the beautiful gloom, a slight hint of chill in the air, all the more reason to get going.
The thang:
Light jog around baseball field to circle up for warmup:
SSH x 30
IW x 20
CDD x 20
Merkins x 10
Squat x 20
lunge walk to stairs, bunny hop stairs, light jog to track
400m around track with x 5 merkins in each corner, track finishing order
Partner up with opposite number (i.e 1st with 12th, 2nd with 11th, etc.)
In partners, (thanks #Dora):
CDD x 80, partner 1 start with CDD, partner 2 run from mid field to end and back and flapjack until 80 complete, plank it up when done
LBC x 80, partner 1 start with LBC, partner 2 run from mid field to end and then bear crawl back and flapjack until 80 complete, plank it up when done
Burpees x 40, partner 1 start with burpees, partner 2 run from mid field to end and back and flapjack until complete, plank it up when done
Jog around field, no wait YHC had to audible himself on that one, make it half way round the field, back to center as Mary came a calling:
Low flutter x 20
Dolly x 20
Heels to heaven x 10 (thanks or no thanks to #Haggis for showing me this one)
High flutter x 10
Mason twist x 15
Mosey to washrooms
People’s chair x 45 sec x 2 (moans could be heard on x2)
Balls to the wall x 45 sec x 2 (Bulldog declined the extra credit pushups but held on to the end, always strong brother!)
COT:
Great job by the 11 pax that finished, lost 2 somewhere in the darkness (sound off below)…
FNG Joe Peterson (sp?) now known as Waiver, YHC will have to make sure to read the disclaimer every workout now…
Had fun leading the men today, great effort by all and good teamwork on the partner work, strong mumblechatter throughout. Moon River offered to sit out balls to the wall number 2 but was encouraged not to do so and so he pushed on ahead, well done sir. Strong shoulder workout today with the CDD and BTW or at least I feel it, maybe just recovery still hard to say, either way it’s good for you.
Forgot to mention the mini convergence on Saturday at the Rock to accommodate for those running the Mud Run on Sat, Runstopper and YHC on Q for that at 7 am.
Thanks to SMASH for a great finish to remind ourselves who we are and why we really come out to F3, for our whole being, our faith which builds ourselves and our families.
Gettin’ it done at Area 51
11 strong at Area 51 for a Saturday morning wake up call. The faithful showed up ready for action and pushed each each other hard.
The Thang:
Warm up fields
SSH x 20
IW x 20
5 berpies
Mountain climber x 10
Jog to middle field for more
Merkin x 10
LBC x 20
Jog to lower field
Diamond x 10
line up for sprints
bear crawn to 50, jog to end, backward run back
side shuffle 100 yds
switch side and shuffle back 100 yds
5 berpies
jog to basck of school
pusho-rama
diamond x 6
wide arm x 6
fist merkin (ferkin) x 6
finger tip merkin (fiterkin) x 6
Partner plank Merkin (Parterkin) x 6 – switch with partner
train run through woods, circle up at benches when finished
dips x 20
decline merkin (declerkin) x 10
jog to track
11’s with Berpies and LBC
peoples chair
two laps around track, circling up at each corner for various beatdowns x 10 at each corner
peoples chair
Hand it over to CT for 15 minutes of fun:
circuit of lunge walk, monkey bar leg raisers, LBC, plank walk the side walk, plank when finished
circuit of high knees, monkey bar leg raisers, back scratchers, side LBC’s for beach chissled abs, sidewalk plank walk
Circuit of sprint around parking lot, leg raisers, back scratchers and leg lifts and lowers (cruel way to finish a workout) nice.
Moleskin:
Welcome Abacus’ 2.0, FNG Dennis the Menace, at 10 years old he hung with the PAX very strong. Ol Tenembaum made us all feel like we had lead in our shoes during a speed version of 11’s #speeddeamon, T Claps to dirty bird for pushing it hard all morning, nice work. CT is officially fiired from taking the last 15 minutes of a work out to see who will crumble during his head scratching circuit. #unsavory.
Good work to all.
Announcements: See Mall Cop with any workout clothes you want to donate, we all have some so let’s get this done. Convergence at the Rock on sat 4/27, no A51 workout. Good luck mud runners next weekend – Get r done!
Merlot vs Jack Webb
43 Pax with 4 FNGs and 6 Double Downers assembled for a classic beatdown.
Runstopper Lead:
- Mirkins x25 in cadence
- LBCs x20 in cadence
- Mountain Climbers x20 in cadence
Jog to Far Side of Soccer field
JacK Webb
- 1 merkin x 4 arm raises
- 2 merkin x 8 arm raises
- 3 merkin X 12 arm raises
- 4 merkin X 16 arm raises
- Continue until 12 merkins x 50 arm raises (yeah math a bit fuzzy, but that was the merlot showing its ugly head from the night before)
Line Up along infield line
- Broad Jump then 1 berpee
- Broad Jump then 2 berpees
- Broad Jump then 3 berpees
- Continue for 40 yards
Lunge walk back to infield line, slow and steady #formbestwhenuslowthepax
Line Up along infield line in a squat
- From a squat position – move only right leg forward, side and back
- Stay in squat position – move only left leg forward, side and back
- repeat for 2 minutes
Tiger Rag Lead:
Mosey to parking for Mary
- One-legged Dolly x 10 (Hold ’em)
- Other-legged Dolly x 10
- One-legged flutter x 10 (Hold ’em)
- Other-legged flutter x 10
- One-legged Flutter Dolly x 9 (Hold ’em)
- Other-legged Flutter Dolly x 12
Focus on Form
- Slow Squat Jump x10 (3 count to bottom of squat. Hold.
- Jump x 7, Jump Knee Tucks x 3)
- Slow Merkin x 10 (3 count to bottom, aka 6″. Hold.
- Explode back to perfect plank)
- Squat Touch Switch x 20
Mosey to Entrance 4
- Sprint hill, then 10 perkins. Too many pax. Half to rock pile for something led by Stone Cold.
- The rest back to the bottom of the hill.
- Backwards sprint up hill, 10 diamonds
- Long stride (almost bounding) sprint, 10 wide arms
- Backwards long stride sprint up hill.
- Switch groups. Repeato.
- Mosey to shovel flag.
COT Moleskin
Mall Cop tossed a little fuel on the fire, by asking Runstopper is that all you got on the Jack Web! Causing a few more to be added to the count! #talkbadaboutjackugetjacked
Ocho Cinco sporting the new work uni from Ben & Jerry’s. #TootyFruity #rainbowsprinkles Nice of Bulldog to loan his race jersey to Hops’ 2.0, Barqs. Perfect fit. Welcome to FNG Blue Mold, a Nibbler EH.
btw, JACK WEBB WON MERLOT STAYED DOWN
Where are the Snakes?!
35 of the faithful posted this morning despite reports of snakes biting and fireants stinging at the site.
The Thang
Mosey to courtyard for COP
SSH x 20
Imperial Walkuh’s (Bulldog-speak) x 20
Peter Parker x 15
Seal Jacks x 10
Run the Ring Road to the Hill with Burpees & Merkins at selected Pain Stations
Skywalker’s Ladder – Run the hill, burpees at the top up to 7 with 10 Dollys at the bottom each time down
3MOM led by Bulldog
Mosey to lower parking lot
Suicides with 5/10/15 Squats
Suicides with 5/10/15 Perkins (that’s the Perfect Merkin in Tiger Rag-speak)
Suicides with 5/10/15 LBCs
Suicides with 5/10 Burpees with 5 more Burpees at the finish
Mosey to “soccer field” while dodging the snakes
4MOM
Dollys x 20
LBCs x 30
COT
Moleskin
Great work by the pax this morning. YHC’s legs were so sore and tired after the hill work at Devil’s Turn yesterday that I wasn’t sure I could make it through the planned workout. But somehow YHC rallied.
Not much #mumblechatter this morning. Tiger Rag and Bulldog began their usual trash talking to each other as we began the Skywalker’s Ladder, but YHC noticed that Bulldog quickly pulled ahead to the lead through the Ladder and subsequent suicides. YHC thinks that Tiger Rag was saving himself for the #DoubleDown tomorrow. #Sandbagger
Ice T alledgedly was bitten by a snake during MOM at Skunkworks on Tuesday. While we have yet to obtain anything more than circumstantial evidence of this purported crime by the snake, the pax still decided that a name change to #Snakebite was in order. Great job this morning Snakebite!
And welcome FNG Chaps to Kevlar. Hope to see you at more Area 51 workouts.
Announcements:
-All Saturday workouts are on as planned. Check the website for details of each if you have any questions.
-Bulldog and Stone Cold are the Q’s for Compass which begins Friday, May 10 from 6:30-7:15 at the Arboretum Chick-Fil-A. We will be reading and discussing “The Treasure of Man” which is a great thought-provoking book. Please come out for some great discussion.
Can’t… Lift… My… Arms…
The Thang:
Jog to the warm up lot.
SSHs x30
Squats x20
Merkins x15
Jog to the front picnic tables, partner up.
Torso raises x10 each 3 times.
Jog to the rear entrance.
Circuit: Wall Walk, Bear Crawl up ramp, Donkey Kicks x10 Lunge Walk to the steps. (4 times)
Jog to the pit.
Sprint down and back stopping for Knee Ups x10 at each marker.
Plank when finished.
Rinse and repeat with Merkins x10 at each stop.
Plank when finished.
Rinse and repeat with Squats x5 at each stop.
Plank when finished.
Finish up with some Mary
Flutter x25 HOLD
Rosalita x20
LBC x25
Imperial Walker x30
Recovery! Jog back for COT
Mole Skin:
- Great work today brothers!
- Big fan of the wall walkers, we will see those again soon. AYE!
- Welcome back Cane, Mermaid, and Alma Matter.
- Welcome FNG Dauber! It was journey to get to “Dauber”, but the important thing is we got there.
- 3rd F workout starting May 10th after the Centurion and Kevlar at Chick-Fil-A (Arboretum).
- Keep applying the headlocks brothers! The Centurion Pax is getting strong!
- Thoughts and prayers for those affected by all of the tragedies this week.
MIA
9 pax posted this morning for a Pre-Mud Run Devil’s Turn workout.
The Thang:
Run .25 miles to the 1 mile loop trail and complete your own pain station at the top of the big hill on each lap; one rep for every degree in temperature which today was 64. The 0515 group completes 5 loops and the 0530 group completes 3 loops. 49er, Joker, Bratwurst, Sprague, Bugeater, and Donkey Kong posted at 0515. Stone Cold, Skywalker, and 2nd week FNG Ivan Johnson (reason for no nickname given will be covered in the moleskin) posted for the 0530 group.
Moleskin:
-The long big hill at the half way point of the loop started to feel like the pain station after the 2nd lap. That thing is a killer! Long with a challenging incline.
-There was a little bit of pre Mud Run trash talk amongst 2 of the F3 teams at HDHH last night. A challenge was issued and half of Team Cold Ones (YHC and Joker) and Team Sludgehammers (Bugeater and DK) accepted and posted at 0515. YHC will remain modest.
-There was a bit of excitement at the finished. After waiting longer than usual for Bugeater and DK to appear at the finish line it was finally realized that DK’s car was actually gone but Bugeater’s car was still in the parking lot. Finally a search party (Joker and Stone Cold) was sent out and found Bugeater running his 7th lap around the loop. Strong brother! DK apparently had enough and went home early.
-A verbal acknowledgement of the communication and partner rule will be required before each workout going forward.
-Due to the confusion at the finish there was no COT and Ivan will have to wait until he post at The Rock this Saturday to get his official F3 name. Thanks Ivan sticking around and waiting for the MIAs!
-The Mud Run is just 9 days away and based on the size of many of the recent F3 workouts and chatter… F3 teams look to put in a strong showing. Good luck F3ellas!
49er
Playing in the Park
Into a warm Spring gloom, a site-record 50 men came to redeem their week with a Wednesday downPAINment. No one left disappointed, as all experienced the fine beatdown we have come to expect at the place we so affectionately call Death Valley.
Warm-Up:
- Jog following Header over the hills and through the woods to Davie Park
- Plank-o-rama while folks exit the trail and catch-up with the leaders
COP:
- SSH x30
- IW x30
- Merkins x20
- Squat x20
The Thang:
Count off into 2 groups. Group 1 goes with Young Love. Group 2 follows Header. Each group stays with same QIC the entire time. Group 1 completes the playground exercises while Group 2 completes the streetlamp session, then flapjack.
Fun at the Playground — a Mini-WIB:
- 5 pull-ups
- 10 Donkey Kicks (feet on swing)
- 10 Decline Merkins (feet on swing)
- 20 squats
- Sprint around playground parking lot
- Repeat xAMRAP
The Streetlamp Session:
PAX partner up. Partner 1 runs to next street lamp and back (approx. 200 yards total) while Partner 2 completes stated exercise, then flapjack. Plank in between circuits until all PAX are done.
- Cicuit 1:
- Burpee
- Merkin
- Carolina Dry Dock
- Circuit 2:
- LBC
- Mason Twist
- Heels-to-Heaven
- Circuit 3:
- Lunges
- Sister Mary Catherine
- Jump Squat
*Audible #1: Group A ran short on time so YL skipped Circuit 3 and replaced it with a mix of Lunge Walk and Little Bitty Bear Crawls under the street gates as we jogged back to the COT.
*Audible #2: Group B arrived to COT ahead of Group A and added in a bonus session of People’s Chair while Group A sprinted up the hill to home.
Moleskine:
- Fantastic time leading the PAX this morning. Nothing like hearing the cadence of 50 men resonate off the trees during COP. Probably a good thing it was just the birds and foxes we were waking up.
- Fun at the Playground seemed so do-able the first time through. Not so much on laps 5 and 6. WiB, even a mini-WiB like ours, is no joke.
- You know you’re doing your Burpees correctly when the 200 yard sprint to follow suffices for a breather. #smoker
- Youth Invasion? 5 FNGs today, and, correct me if I’m wrong, but 3 in their teens and 2 in their 20s. Props to all the FNGs pushing the rest of us on the sprints. Special recognition to Gazelle for hurdling the street gates rather than ducking under with the rest of us. #propernickname
Announcements:
- Ran out of time for most announcements so check other South Charlotte backblasts for relevant information.
- Donations of workout clothes for our brothers at Charlotte Rescue Mission will be collected by site Qs on Saturday, April 20.
Burpee Pop-Quiz
31 strong men posted for a little Kettlebell action this morning.
WARMUP:
- 10 Burpees
- Jog around the school
COP:
- Good mornings x 20
- SSH x 25
- Peter Parker x 20
- Imperial Walker x 20
- Parker Peter x 20
Jog to church lot for 11’s on the hill:
- Perkins (perfect merkins) at bottom and Heels to Heaven at top
Mosey back to field for circuits:
Circuit #1:
- 2 handed swings x 20
- Bear crawl to tires
- Tire merkins x 20
- Crabwalk to end
- 10 Burpees
- Crabwalk to tires
- Tire merkins x 20
- Bear crawl to end
- 10 Burpees
Circuit #2
- Alternating 1 hand swing x 20
- Lunge walk with KB to other end
- Active recovery…hold KB overhead until all PAX have KB up
Circuit #3
- Clean and press 10R/10L
- Run to other end and back (roughly 100 yds.)
- Clean and press 10R/10L
- Active recovery…hold KB overhead until all PAX have KB up
Circuit #4 – 3 groups rotate thru the following
- 2 handed swings
- Tire carries length of field and back
- 2 handed swings
Circle up for Mary (all IC):
- KB side dips x 15 each side
- Dolly with KB above chest x 20
- LBC with KB x 20
- CCV x 10L/13R
- CCV x 3L
COT
Moleskin:
- So, Zip-a-dee showed up 20 min. early, then saw YHC setting up tires on the field…next thing you know, Zip-a-dee is speeding out of the parking lot. He did return though, turns out he was helping a buddy find us.
- The “pop quiz” burpees to start the workout were a crowd pleaser. PAX looked dazed and confused not starting with SSH.
- YHC originally had more tire work planned, but had to audible as there weren’t enough tires to go around. Back to the drawing board for next time.
- After stopping at 10 CCV on the left, YHC was quickly reminded that Hops normally goes to 13. Ask and you shall receive…count increased to 13 on the right. Of course that meant we had to go back and get 3 more on the left. Balance is good!
- With rising temps, it doesn’t take long before everyone is drenched in sweat. Hate to think ahead to what July/August will be like. Make sure you stay hydrated. #shedafewpounds
Announcements:
- F3Dads in Charlotte South. Stay tuned for details but events are being planned for dads and 2.0s (boys and girls) to get together for some physical activity and fellowship. Plan for Saturdays in June…details forthcoming.
- F3 recently started a workout at the Charlotte Rescue Mission and would now like to donate gear to the men there. If you have any gear (shirts, shorts, socks, shoes, gloves, etc.) to donate, please see Mall Cop. http://f3nation.com/2013/04/09/call-for-gear-donations-2/
- Death Valley – Wednesday
- HDHH Wednesday – 6 pm at Vintner Wine Market at Arboretum
- Devils Turn – Thursday – 5:15 for 6 milers, 5:30 for 4 milers
- Kevlar & Centurion – Friday
- CLT South convergence on Saturday, 4/27 – Many PAX will be DR for the mud run. Stonehenge, Area 51 and The Rock will combine at The Rock for launch at 0700. Run Stopper and Strange Brew will lead.
Fuzzy Math
Aye! On Saturday morning, 28 men leapt into the gloom to start their day with a downPAINment at Stonehenge. Among our group were several “doubledowners who headed over to The Rock for the second half of that workout after completing Stonehenge.. Strong work brothers! YHC had a #doubledown of sorts by completing the first half of Stonehenge and then running in the Charlotte Racefest half marathon. Header took the reigns at 0630 to make this possible. Spring must be here as the level of #CSAUP amongst the pax appears to be growing, Perhaps a reaction to pollen?
The Thang
COP
– SSH x 30
– Squats x 25
– LBC x 25
– LBC x 10
Half mile run to Premier Deck – stop inside lower level
– 10 Burpees on your own along the way
People’s Chair x 1:30
– Frankenstein arms, arms over head
Circle up for Pushorama (return to circle for each merkin variation)
– Merkins x 10
Run up to level 2 and back down
– Diamond Merkins x 10
– Merkins x 5
Run lap around lower level
People’s Chair x 2:00
– Left leg up x 30, right leg up x 30
Run up to level 2 and back down
– Jack Webb Ladder 1 merkin/4 overhead presses
Ladder up to 5/20, back down to 1/4, then 5/20 a final time
People’s Chair x 1:00
– Overhead arms x 30
Run up to level 2 and back down
Back in Circle
– Heels to Heaven/LBC Ladder 1HTH/4LBC…5/20…down to 3/12
Time cut short – time for Dolphin to hand reigns to Header
Half mile+ run down B’tyne Commons Road with 2 pain station stops
– Merkins x 25
– Burpees x 10
Hill Repeatorama
Round 1 – Sprint up and back down, Decline LBC x 25
Round 2 – Bear crawl up and run down, Derkins x 25
Round 3 – Partner up, wheel barrel up, run down
P1: Planks, P2: Decline Merkins x 25 (feet on P1 shoulders)
Flapjack
Round 4: Hop up hill, run down,Decline Mason Twists x 25
Round 5: Sprint up hill, run down, Burpees x 10
~Mile run back to launch point
COT
Moleskin
– Big welcome to FNGs Mike Raedy (Irish Cream) and Mike Prewitt (Chicken Wings). Hiope you guys enoyed your post and will be back for more.
– Very solid work by all of the pax. #Doubledowners is a new trend that hopefully will stay. #bestshapeofyourlife
– Tclaps to Header for stepping up the pain with his second half beatdown. Numerous reports of “fuzzy math” on his distance calculations.
– YHC tried to really bring it with the Jack Webbs and intended a solid 10/40 at the very end but alas was too worked to do it. “If you can’t do it, don’t Q it”. #smokedshulders
Announcements
– F3Nation 3.0 is live now. Tclaps to AP for all the work in getting this together.
– April 27, convergence at The Rock as many pax will be at the MudRun. Runstopper and Strange Brew are sure to put a beatdown together fo those not running to enjoy.
– F3Dads in Charlotte South. Stay tuned for details but an event is being planned for dads and 2.0s (boys and girls) to get together for some physical activity and fellowship. Details forthcoming. #qualitytime
– Remember to keep lifting each other up. If you haven’t seen a guy at a workout recently, check in and mke sure he is okay.