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
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:
COP:
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:
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.
*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:
Announcements:
31 strong men posted for a little Kettlebell action this morning.
WARMUP:
COP:
Jog to church lot for 11’s on the hill:
Mosey back to field for circuits:
Circuit #1:
Circuit #2
Circuit #3
Circuit #4 – 3 groups rotate thru the following
Circle up for Mary (all IC):
COT
Moleskin:
Announcements:
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.
24 men gathered in the gloom for a tax-day downpainment.
The Thang
Jog around school
SSHX25
MerkinsX10
SquatsX40
MerkinsX10
SquatsX40
Run around school
Playground
– Pull UpsX10
-MerkinsX20
-DipsX25
Rinse and repeat playground stations for three cycles
People’s Chair
Lunge Walk
SquatsX40
Lunge Walk
300 Meter Race with 25 merkins at halfway point
300 Meter Race with 25 CDD at halfway point
3 minutes of Mary
Finish with merkins
Moleskin
YHC butchered the counting today… counting by two’s, ascending/descending counts, etc. In honor of April 15, we started the workout with “10-40s”, alternating between merkins and squats. The PAX must have filed their taxes early, because nobody got the joke.
Strong showing today by great crew of men.
The Thang
Nomadic Warm Up
Fireman’s Carry / Piggy Back 20 meters switch-o-rama and back x3
Trail Runs
Round 1 Trail Run
Round 2 Trail Run
Jog to track for 5 sets of 20/10
Mosey to playground for 5 sets 20/5
Mosey to parking for sprints, 2 groups.
5 MOM with a Burpee Chaser …why wouldn’t we
COT
Moleskin
Announcements:
13 (maybe 14) storm-chasers gathered at Centurion after fireworks in the sky to celebrate Byron’s 40th birthday F3-style.
The Thang
Mosey to back parking lot for COP (Circle Of Party):
Mosey to picnic area for Ladder Party:
Mosey to front entrance for Wall Party:
Mosey to the practice field, Crabwalk down hill for the 4-Legged Starfish Of Death Party. 4 groups begin at center, sprint 40 yards out, each team down a different leg, 10 reps of stated exercise, sprint 40 yards back to center for 5 merkins. 4 rounds, 40 of each exercise:
Mosey to lower parking lot for 3MOP (3 Minutes Of Party):
COT
Moleskin
Jason Rhymer, known to F3 as Byron, has unselfishly contributed so much to the men of F3 (and to so many other people and places, not to mention my own family); so I wanted to celebrate his big day in quintessential F3 style — delivering a beatdown he’d be proud of. Thanks to all you men who posted today and gutted it out, especially the 3 FNGs. Doing 40 of *any* F3 exercise is tough. Kudos to you, and Happy Birthday to Byron, and thanks to Escargot for letting me Q today.
The 4-Legged Starfish Of Death Party was a little too ambitious time-wise so YHC called an audible about three-quarters of the way in to leave time for Mary and COT and get out on time. The bad news is we didn’t get to complete all 40 of all the exercises. The good news is Byron is now 30. #starfishtimemachine
“What’s a no-legged merkin?” “No clue. Come up with something.”
I’m pretty sure Haggis posted. I seem to remember him moseying with me and Strange Brew to the COP and later telling me he had hoped I would have called for 40 merkins too. Pretty sure we did People’s Chair side-by-side as well. By the end of the workout, I counted only 13 men, and he was not present on my digital name-o-rama recording. #phantomscot
The front entrance has a lot of half-wall area great for people’s chair, but not a lot of full-wall area good for handstands. Hence pax were instructed to buddy up with each other for Balls To The Wall if they couldn’t find any available space. #confusedlooks
There were a lot of new-to-me faces in the group but the chatter was low and the effort was high, so to me everyone clocked in with strong, strong work. I need to make it over to Governator sometime; they sent several oxen over to run roughshod over Centurion land.
As for the new guys, welcome Cane, Mermaid and Alma Mater. “Cane” is a University of Florida graduate but “Gator” was already taken — at least we didn’t go with the full Hurricane. “Mermaid” is a lifelong swimmer. We were stumped for a few moments until Mermaid told us what his parents used to call him in high school — something like “fast, cute and sexy little otter” — “Mermaid” for the win. “Alma Mater” is a graduate of Charlotte Catholic High School and “Cougar” was already taken — War Daddy strong and our second Latin F3 nickname in a single week. Who keeps letting the nerds Q the workouts?
Strong work, men. See you next time.
Dora out.
The SF was planted then uprooted and carried to McAlpine Elementary as 35 hearty souls ventured away from The Rock for some MudRun prep work.
The Thang:
MallCop planned a morning of prep work for the MudRun, and did not disappoint.
1 mile run from The Rock to McAlpine Elementary School. Plank while wait for pax to regroup.
Mud Run Circuit:
Plank Walk down rails
25 ft Run to playground equipment for 7 pull ups.
Run to Starfish playground equipment to jump up and climb over all 4 arms.
Head out to run track stopping half way for 20 burpees.
Continue running track around to lower basketball court for 20 Carolina Dry Docks.
Run up over hill and back around to start over at the handrails.
4 of these circuits in total.
Mary led by Hops.
1 mile run back to The Rock campus at Calvary.
All total – the pax covered 3.75 miles = legit.
MallCop started us with Peter Parkers and then handed over to Hops and TR for 8 MoM and Stretching.
Moleskine:
Great to have 9 doubledowners join us from Stonehenge. A rare day at The Rock with no FNGs, but good turnout nonetheless with a couple 2.0’s. We have a great group of guys showing up week in and week out with coffeeteria and 2nd F going strong too!
A good test administered by MallCop. Area51 will be strongly represented in the MudRun in 2 weeks!
Nice prayer to close by Barqs!
Good work men. Great to see Ray Charles’ knee rehab coming along – great to have you back. And Joker is back for sure – T-claps for that.
YHC is proud to be counted amongst all of you. Aye!
Announcements:
3rd F Workout launching Friday, May 10th at Chic-Fil-A Arboretum at 0630 immediately following Centurion and Kevlar. Bulldog and StoneCold as QICs. Will start with the book – True Measure of a Man by R.E. Simmons.
Area51 Convergence at The Rock – Saturday, April 27th at 0700 for those not doing MudRun. Strange Brew and Runstopper are QICs.
Keep EH’ing your friends, neighbors and co-workers. The bigger the pax, the stronger we all are.
‘Your chances of getting struck by lightning go up if you stand under a tree, shake your fist at the sky, and say “Storms suck!” – Johnny Carson
When your workout buddy texts you at 4:38 am with “this might be too much gloom for me” and as the lightning cracked and the rain came in sideways there is a decision to make…Do we call the thing off and fartsack (Bananas) or do we make the most of what we are given? My response was “I wouldn’t be going if I didn’t have to…” and with that we met at the cul de sac as usual. I waited for Ice T outside his house and saw him back out of the driveway only to hear a sickening crunch of his Yukon smashing into his visiting relatives car. Could have been another good excuse to stay put but we trudged on making our usual predictions on numbers – “4 maybe 6, if the clown car comes I’m calling 8!” Both of us were way off as 15 tough mudders showed up for a worthwhile sweatfest at CDS.
THE THANG
Mosey to lower lot and dodge Hops and Lost Weekend going 60 mph.
SSH x 20
IW x 25
Merkins x 15
Peter Parkers or Parker Peters x 20
MC’s x 20
Right arm high
Left arm high
Six inches
Hills and partner up
Partner 1 – Burpees, Partner 2 – sprint. Flapjack. Combine for 50 burpees.
Partner 1 – Split jumps, Partner 2 – sprint. Flapjack. Combine for 100 jumps.
Partner 1 – Diamond push ups, Partner 2 – sprint. Flapjack. Combine for 50 diamonds.
Partner 1 – Turkish get ups, Partner 2 – sprint. Flapjack. Combine for 50 err 30 get ups (audible.)
Partner 1 – Manmaker push ups, Partner 2 – sprint. Flapjack. Combine for 50 manmakers.
Partner 1 – J Lo’s , Partner 2 – sprint. Flapjack. Combine for 100 J Lo’s.
Mosey to Lower School
Pain Station 1 – incline push ups on bench with shoulder taps
Pain Station 2 – two footed jump ups
Pain Station 3 – 15 burpees
Repeato
Pain Station 1 – tri dips on bench
Pain Station 2 – one footed step ups
Pain Station 3 – 10 one legged burpees
Staggered all out sprint to flag pole in three groups – Clydesdales, Ponies, Mustangs. Lost Weekend with gold.
Mary’s
Clydesdales – 8 burpeees, Ponies – 10 burpees, Mustangs – 15 burpees.
MOLESKIN
Much confusion this morning as to whether “West Side” Centurion was a go and “East Side” Kevlar benefitted with the appearance of Hops and Lost Weekend nearly mowing down the pax as they sped in late for the workout. Surprising to see so many pax go against the advice of the M’s and launching out into the stormy conditions. Great to see Joker and 49er venture out today.
Combined partner exercise count on the hills is becoming a crowd favorite. Lots of encouragement as guys knocked out reps to give the partner work on the hills some respite. Pain stations were tough going with the 1 legged burpee making a rare appearance and Crab Cake struggling with the coordination of it all only to then pump out 10 for his group.
Staggered wind sprints to the flag pole saw a major sandbagger with Lost Weekend stating he was a Clydesdale only to show Mustang-like speed to leave us all for dead. Finish off with Mary’s at the school with Tiger Rag still harping on about form and technique despite him throwing out his back on Tuesday because a of a lack of both. Don’t Q what you can’t do right?
Burpee blast at the end was a good finish to a hard workout with all the lads showing guts and finishing strong. Thanks for coming out.
ANNOUNCEMENTS
Saturday workouts as scheduled.
Keep lifting up Cottontails daughter Emily as she fights off breathing problems.
Workout gear collection for Charlotte Rescue Mission in next week. All donations get up with Mall Cop or Q.
One thing not mentioned was that starting May 10th Stone Cold and Bulldog will be a leading a 3rd F book study right after Kevlar/Centurion at Chic Fil A Arboretum based on the book “The True Measure of a Man” by R E Simmons from 6:30-7:15 am. Let us know if you are interested.
Have a great weekend!
The Thang:
We hit the woodsy hill this morning (about a mile loop with a big hill in the middle). But to celebrate the the 61 degrees at 5:30 this morning, at the top of the hill, we did 61 exercises. Some chose push-ups, some chose squats, and some may have even skipped a few reps on the last loop (you know who you are). No one, however, chose burpees.
Moleskin:
It was a warm day out there for hard work. I did not bring my towel for the car after the workout thinking I was not going to get dirty. I had not considered sweating into the equation. Looks like its time to reconsider that one.
Sprague and 49er were the early risers, working in 5 loops on the hill. They also set the pace out there and sped past the rest of us at one point.
Welcome to Ivan Johnson to Area 51. EH’d by High Tide earlier this week. Too many directions to go for a nickname had us all stumbling and scratching our heads. Looks like Ivan is going to have to commit to a second run before earning his handle.