No Free Rides on Frehley’s Comet
15 pax came out to Stonehenge on Saturday for an early orning downPAINment.
COP
– SSH x 25
– Merkins x 15
– Squats w/calf raise x 20
– Mtn Climber x 20
Little baby jog to Ledge Lake
At first knee wall:
– Dips x 20
– Derkins x 15
Mosey to second knee wall:
– Jump ups x 15
– Dips x 15
– Squats x 15
Little baby jog to exercise trail
– Pull-ups x 10 – 3 sets (pull ups, chin ups, reverse grips)
– Merkins x 10 – 3 sets (diamonds, wide arm, regular)
Mosey to hill
– Set of 7’s – Squats and Burpees
Indian Run to parking lot
– Group 1: LBCs
– Group 2: Suicides
Flapjack
Mosey to Field of Bulls
Mary
– Dolly x 20
– Merkins x 10
– Flutter x 20
– Merkins x 10
– Mason Twist x 20
– Merkins x 10
– Dying Cock Roach x 20
– Merkins x 10
– Heels to Heaven x 20
– Merkins x 10
– Protractor
– Merkins x 10
Jog back to Ledge Lake
Group 1: Lap around lake
Group 2: Derkins x10, Dips x 10, Squats x 10
Flapjack
Jack Webbs x 40 (sholder press only)
Mosey back to launch point
COT
Moleskin:
– Very solid lead by Frehley’s Comet and all the pax no doubt had jelly arms afterwards.
– Great effort by all the pax.
Pants off, Dance Off
11 men ventured ignored the warmth of the Monday morning fartsack to get some kettlebell work in.
The Thang:
Quick mosey to other parking lot for a quick COP
SSH X 25
IW X 25
Mountain Climbers X25
38(in honor of the Panthers big win yesterday) merkins OYO
Mosey down to the soccer field and assemble into the Ring Of Fire for the FILTHY FIFTY
Two armed swings X 50
One armed Kettle bell rows X 50
Kettle bell squats X 50
One handed KB Swings X 50
Upright KB Row X 50
Figure 8 X 50
One Handed KB Situps X50
KB Halos X 50
Turkish Getups X 10
Partner up
Partner 1:
KB Lunge walk 50 yards
Sprint 50 yards
10 burpees
Spring 50 yards back
KB Press walk 50 yards
Partner 2 does assorted Mary exercises until Partner 1 returns(Dolly, LBC, Rosalita, Flutter etc..)
Flapjack
Mosey back to parking lot for COT
Moleskin
Before we got started this morning, Bratwurst asked YHC if I was missing something(kettlebell was out of view). YHC responded that it had been a long wedding weekend and was fearful that my pants were missing. Not surprisingly, missing pants became a running joke for the rest of the morning.
YHC learned the Filthy Fifty during Crossfit and thought it would be a good first time KB workout Q. The 50 upright rows were a self smoker.
Market Timer orchestrated a Q-tiny(mutiny of the Q) during the lunge walk back to the starting point. He took a stand against oppression and tyranny by raising his fists in the air(with kettlebells in each had). A fist in the air in the land of hypocrisy. #rageagainstthemachine
Announcements
Lots of new 3rd F workouts starting lately. Check the schedule or the weekly email to find the one best for you.
There are two 2nd F events on the calendar over the next few months. Panthers gamewatch on Nov 10th. Holiday Dinner on December 14th. Stay tuned for more details in the future.
Wing Spaceman brings his brand of pain to The Maul on Wednesday. It will be a beatdown.
Preferred Parking
27 men started the week the right way.
The Thang
Squat X 30
IW X 30
SSH X 40
Merkins X 30
Partner Up: Partner A = parking lot sprint [route in the shape of a P, moving counter clockwise around the parking lots by the soccer fields]; Parter B = squats. Rinse and Repeat.
Three stations at playground: 10 pull ups; 20 dips, 30 squats. Rinse and repeat.
People’s Chair followed by 10 decline merkins; People’s Chair followed by 20 decline merkins; People’s Chair followed by 30 decline merkins.
20 yard lunge walk; 10 Carolina Dry Docks. 20 yard lunge walk; 15 Carolina Dry Docks.
Parking lot relay race with 7 man teams. Heat 1 = Team A vs. Team B and Team C vs. Team D. Winning teams advanced to finals.
Close with various core exercises.
Moleskin
-So, Floor Slapper rolled in a few minutes late today. Instead of parking in our normal lot and walking/running 100 yards to join the group [workout already in progress], Floor Slapper enacted his Duke University preferred parking status and brought his car to a halt right next the the PAX. We considered incoporating “car lifting” into the workout but decided against it.
-Good to see Lex Luthor this morning and some other faces I hadn’t seen in a while.
-I know Dora is tired of references to his beard in the backblasts, but as long as he keeps the beard I’ve decided I have to mention it. Today I chose to compliment Dora by telling him that his beard is much more symmetrical than the gnarly beard that Zip-A-Dee was sporting last year.
-Great relay race this morning, though Lobster Roll had to dodge a moving vehicle during his run.
Jericho Run
30 PAX stormed the CAC campus to do a Jericho run around the campus storming the center courtyard.
The THANG:
Warmup
- SSHx25
- Emperial Walkersx20
- Merkinsx20
- Squats
Mosey across the fields, hop the fence and charge the ChurchAtCharlotte Campus
CAC Lap of Four Corners (.25mi)
- 10xJumpLunges
- 10xStepUps
- 10xBroadJumps
- 10xBoxJumps
REPEAT
Warmup Over
BurpeeBuildUp Lap
- 10xMerkins
- 10xRockHoppers
- 10xSquatJumps
- 10xBurpees
People’s Chair
REPEAT
Mosey to CAC Courtyard
- 20xDips
- 15xCarolina Dry Docks
- 10xPartner Resistence Lat/Frontal Raises
- 15xDips
- 8xCarolina Dry Docks
- 10xPartner Resistence Lat/Frontal Raises
BurpeeBuildUp Lap
Mary
- 35xRussian Twist
- 20xLBCs
- 15xDolly
- Diez y Seite x Roselitta
- 10xKneeUps
MoleSkin
- Being only my 4th DMZ workout, I am starting to find a new brotherhood of PAX closer to my home (yes, I techinically am South of the Border). Wondered as the PAX were counting strong if there was a silence ordinance on the Carmel Fields.
- Headlamps advised for future DMZ workouts on the fields…had tried to sneak attack the CAC campus but missed the trail so we improvised a gate hop out to the paved pathway.
- Partner resistance got a some mumble chatter as 30 sweaty men lockedshields a little closer than comfortable. Thankfully, pulled the plug on the bent-over-rows.
- Seis anos de Espanol en la escuela, yo uso para “counting” los Roselittas. Mucha gracias para la idea de Swiper.
- Having suffeciently smoked myself doing a practice run on Saturday, this was a strong posting by all.
- I can barely keep up with my own kids names so I gotta pass the Book to get all yall’s PAX name…seriously though some of yall’s chickenscratch is tough to read, so fix the spelling guesses in the comments.
Hair of the Dog
8 men gathered in the shadows of the parking lot lights of the Arbo ABC store at 0615 on Sunday morning to shake off the effects of Saturday morning workouts (or the lingering soreness of Tiger Rag’s #F3RebelYell leg annihilation) and go for a little #RumRunner stroll through Carrington and Raintree.
The Thang
- L out of the Arbo onto 51
- L onto Cary Ridge Dr into Carrington
- L onto Coburn Ct
- R onto Rosecliff Ct
- L onto Strawberry Ln
- R onto Woodfox Dr
- L onto Rounding Run Rd
- R onto Raintree Ln
- L onto Providence Rd
- L onto Windbluff Dr
- R onto Raintree Ln
- R onto 51
- R into the Arbo
Moleskin
- Our route started out innocent enough with some flat road on 51, where we shared some sidewalk with the #RunForYourLifers.
- But then came the hills…Coburn Ct, Rosecliff Ct, Rounding Run Rd, Raintree Ln, Providence Rd from High Ridge and #F3FastTwitch’s favorite hill, Windbluff.
- As we hit Windbluff as the sun was coming up, SoulGlow was excited to see what it looked like in the light of day…the excitement faded fast.
- Uncle Leo summed it up so succinctly…”Hills suck. That is all.”
- All the Pax ended up grabbing 7.2 miles at about an 8.40 pace…solid work by all the men. Some of the men grabbed some extra credit miles: Slim Fast doubled back to grab some extra hill work, Brew missed one of our turns but linked up with Scissor Hands to run past where we stopped…then came back having knocked out 7.4 miles. Scissor Hands, training for the Full Thunder Road, just kept running after that…rumor has it he was headed for 6 more miles or so.
- Come out and join the Sunday morning run known as #F3Nomad. The route will change and maybe even the launching point. It was great out there this morning.
The crime bosses say and we do
The shovel flag was planted and a pax of 15 including 3 2.0 gathered around to hear what YHC and dirty bird had to say. YHC took the first lead.
Jog to the track for various exercises, karaoke, high knees and a couple others. Then circle up.
Not warmed enough, 10 Burpees oyo.
SSH x25 in cadence
25 Merkins OYO
IW x25 OYO
Enough warm up, jog to the woods to the benches.
10 derkins, run out of woods, 10 Burpees, run to NC park, 10 forgers, back into woods 10 derkins. Plank until all done.
Repeat with 10 derkins, 50 LBC, 10 spartan Burpees, 10 derkins. Plank with R & L hand high until pax done.
Decided not to kill anyone off but did decide had enough of the woods.
15 jump ups, 15 dips at the stumps, LBC until all done, reverse 15 dips, 15 jump up, LBC until all done and then some until YHC says enough.
Run to the school, grab some wall.
People’s chair 90 sec.
BTTW with couple 10 counts
People’s chair 90’sec including arm presses x25 in cadence
Circle up LBC 2 min
Crime boss dirty bird takes the helm.
Trail run to plank
Mozy to grass
Jack web 1 squat 4 knees to chest 2 squat 8 knees to chest….to 6
Jack web 1 merkin 4 air press…to 7
Mozy to parking lot
100 yard agility (jog full length, shuffle half way then gave the other way, karaoke half way then face the other way, jog half, backwards for the rest, jog half, sprint the rest, sprint full length, suicide half then full, suicide 1/3 2/3, then full)
Mozy
MOM (dolly x25, flutter x25, rosalita x25, side crunch x10 each side, heels to heaven to 6 inches x25) hold at end of each
Mozy
Partner run (50 total rowing merkins while partner runs, flapjack)
Get in two groups for competitive sprint
A lot going on at Area 51. Bunch of kids at the school for Tae Kwon Do. Thought about who would win the war, but after seeing a bunch of kids with sticks and maybe some throwing stars better heads prevailed. Great work by the pax today. Thanks for allowing YHC and Dirty bird to lead and for all listening to their crime boss.
What…we’re running?
8 strong, and soon to be confused, PAX leapt from the #fartsack and took on Ascent, confident in the knowledge that there’d be no sprinting and minimal burpees, per the pre-blast.
The Thang
YHC, self-described hater of all things running (don’t be a hater, kids), surprised the PAX with a warm-up mosey around the outer edge of all the Olde Providence fields – about a 1/2 mile in my estimation. Mumblechatter included several, “wait…I thought you hated running?!” comments.
COP, back on the main field, in cadence:
- 15 Merkins
- 15 Imperial Walkers
- 15 Side Straddle Hops (weinked to be squats, but forgot to look)
- 15 Mountain Climbers
Sufficiently warm and out of breath from the jog and COP,
mosey to the Playground for Circuit 1:
- 10 pullups (or supine)
- 15 tuck jumps
- 20 toe touches
- rinse and repeat for 3x total
Mosey back to the field, line up along end line. Run/jog length of marked field (60 yards) and back, performing called exercise at far end, planking on your return. Called exercises of:
- 10 squat jumps
- 10 Carolina dry docks (audible from 20)
- 10 side lunge hops
- 20 old-school situps, without partner hold
- 10 merkins
Jog again around all fields. Along the way, YHC overheard mumblechatter about needing to work on their abs. Always willing to please, YHC decided to audible for some Mary 1/2 way through the lap, but not before an audible to jog through the nature trails (more on this in the moleskin).
Plank-o-rama on the far football field:
- Elbows :45 sec hold
- Left side :45
- Right side :45
- Regular 1:00
- Cumberland County Viaduct – Left 10, in cadence
- Cumberland County Viaduct – Right 10
Mosey to Concession Stand for Circuit 2:
- 10 Box Jumps (or 20 step ups (10 ea leg))
- 15 Decline Merkins
- 20 Mountain Climbers
- Rinse and repeat for 3x total
Mosey back to front field for Mary (in cadence):
- 12 Mason/Russion Twist
- 12 Flutter
- 12 Freddie Mercury
- 12 Dolly
- 7×2 Maktar Jai (up to 7 each direction)
- 25 LBC’s on your own
With 15 seconds remaining, requested and delivered: 5 burpees on your own
Moleskin:
YHC had pre-blasted that there’d be no sprinting and minimal burpees…mission accomplished. There were planned burpees at the ends of the field run exercises, 5 each, but YHC audibled to eliminate them based on his own heavy breathing and that of others. Going through the run exercises, this proved to be a good call! So, burpees were limited the 5 requested ones at the end – thanks, Strange Brew!
During the run on the nature trail, we nearly lost a few pax. YHC had only run the nature trail by headlamp at Hydra and saw only one main trail. In the light of day, multiple trail branches could seen, and this caused some confusion for YHC as well as the pax. After a few shouts and whistles for echo location, all pax made it out safely! Whew!
Strong work by all! Especially noted were Glitch, after only 3 weeks with F3, and FNG Squid. Great work guys!
Also noted was the racing between Strange Brew and Low Tide during the field run exercises. Way to push each other guys!
The concession stand circuit was noted as being especially brutal. Not exactly sure why, other than it was towards the end of a full workout already. YHC felt a little light headed a couple times, and others were really having to push as well.
All in all, the pax pushed themselves, modifying as needed, and continue to get stronger, which is why we’re here. It’s moderate, but it’s not easy. That would do us no good.
Thanks for COT closing by Strange Brew.
Announcements:
Thunder Road – 49’er is Area 51 Q. Go onto F3 website to signup and for discount.
F3/Nomad – Sunday run training at 0615
Young Life Mud Run – next week, 9/28. HT and LT running in the 4 mile option
F3 Israel – Pax The Lizard will be visiting Israel in 2 weeks and hopes to lead a workout while there. Will post update on website.
Keep Passport’s wife in our prayers as she recovers.
Runaway tires
22 loyal Kevlar pax showed backup despite the Deadwood debacle of last Friday for a Bulldog beatdown.
THE THANG
Jog to from lot back around fire lane enabling Tarzan to help join the group and even out numbers.
To soccer field:
SSH x 25
IW x 20
Merkins x 20
MCs x 25
Squats x 20
Eight count burpees (thanks Young Love)
Partner up and grab a large tire.
With partner roll tire around church.
One whistle blast: tire dips
Two whistle blasts: decline tire Merkins
Three whistle blasts: squat jumps
Take tire to bottom of hill.
Partner 1: spartan burpees at top
Partner 2: 10 Merkins and push tag partner
Repeat with dry docks
Push tire back to soccer fields
Jack Webbs with decline tire Merkins and LBCs
COT
MOLESKIN
Despite the lure of greener grass at Joust there was a solid group at Kevlar ready for a workout and a half.
The tires took a trip with the pax for the first time and it could have spelled disaster. No one went for the monster tires but the medium tires still left their marks on some Achilles as they ran away out of control. Hee Haw and his partner picked a tire that must have come from Liquorcicles Mini Cooper as miniature as it was.
Thanks to Young Love for bailing me out on the 8 count burpees as I kept losing two numbers on my count!
Solid work by all.
Bulldog
More Injuries than the Panthers secondary
21 Men will sleep well tonight.
The Thang
Radar Q
- Quick Mosey to adjacent shopping center (Sand bags waiting)
Circle Up
- One pax runs around the circle with a sandbag while the rest warm up. Everyone goes around once
- SSH
- Butt Kicks
- High Knees
- Ski Abs
Warm Up Done everyone grabs a bag and we run up the stairs to the road.
- Two columns for Indian Runs with the bags at fast pace around the block and over the hill
- Back to the fields and the two columns face each other
Mono e Mono sprints
- Pax square off in the middle and lay on their sand bag. Whistle blows to start and the sand bag race begins
- Losing side does twice the amount of exercises when the pax get back. We did a lot of burpees, squat jumps etc.
- While the man on man race is going on the pax in the columns did various exercise until they got back.
- Wide Merkins, Diamonds, Squats, Mountain Climbers. There were a lot.
- Once all Pax raced we stayed in the same formation and did a relay. Same format 50 yards out and back. No sandbag this time. Slap hands with the next guy and off they go.
Runstopper Q
- Tunnel Of Love- 3 cycles
Partner up
- Patty Cake Merkins- 60 count
- Partner Leg pushed- P1 Holds P2 ankles while P2 pushes legs- 30 total- left, right, middle
Tabatas- 3 sets of each
- Dive Bombers
- Spartan Burpees
- LBCs
- Mountain Climbers
Mary
- 50 Flutters in cadence
- 20 Seated Knee Tucks or something like that
- Lap Around the track to end it
Moleskin
We started out fast today and really never slowed down. 30 minutes of sprints with sandbags followed by muscle failure inducing exercises equals long nap today.
I don’t know what it was today but the pax were dropping like flies. Runstopper had to pull up in the first 5 minutes to be followed by Spackler, Long Weekend and Baracus. T Claps to all of them for pulling through and getting back in the fight. Hope you all recover soon. Spackler sent a note saying ice and Vodka are helping him through the day
Props to the Ruckers Hoff and Liquor Cycle. Not an easy day for a pack.
Props to the guys who ran in from the Rock
Good times out there today during the races. It was fun to watch everyone go so hard. I usually have some funny stories for these back blasts but I got nothing. I am sure someone will comment on me helping Spackler stretch. Getting close at Day Zero has become a custom. Stop fighting it and just hold someone.
Announcements
Day Zero Challenge next week. PreBlast to follow
Spearhead- Long Ruck Walk after the Day Zero Challenge
Last Day of Summer at The Rock
MC planted the shovel flag after winning the battle with the fartsack, and 14 weekend warriors attacked The Rock on the last day of summer.
Thang:
Jog to lot near baseball field for COP.
SSHs x 25
IWs x 25
Merkins x 15
Mtn Climbers x 25
Squats x 25
LBCs x 25
Widearm Merkins x 15
Mosey to left field for some Tennis Ball Lottery
Sickle with the assist on drawing out the #’d tennis balls
Not sure of the order or how many of each exercise we did but it was something akin to the following:
Burpees x 21 (DK with the call on this one)
Flutters x 29 (Stone Cold w/cadence)
CDDs x 27
Arm presses in squat position x 33 (Mall Cop w/cadence)
Freddie Mercury’s x 54
J Lo’s x 13
Plankorama for 2.5 minutes
Makthar Ndjiaye’s x 13 (Slimfast w/cadence)
Diamond Merkins x 25
Mosey to rocks, and grab one
Frankenstein run (w/rock held straight out in front) to hill at entrance 4
Down the hill with overhead press w/rock
Lunge walk up hill with overhead press
1/2 the pax squats w/rock while other 1/2 runs down hill & bear crawls up; Flapjack
Jog back to baseball field w/rock held overhead
Indian run for 5 minutes through the parking lots
20 Dips + 10 Decline Merkins at the picnic tables; Rinse & repeat
Mosey down to the sand volleyball courts for some beach time on the last day of summer:
High Knees down & back
Lunge walk
Gorilla walk
Backwards run down & back
Partner up – Wheelbarrow down and back; flapjack w/partner 1/2 way
CCVs x 13R/13L
Mosey to pavilion
People’s Chair w/arms at side, overhead and straight out
25 Donkey Kicks
Jog back to starting lot
13 Burpees
COT
Moleskine:
Strong work by the pax this morning. Thanks for putting up with YHC with the audibled/ad lib workout; but it delivered a sufficient dosage of pain. I think the rock work will lead to the requisite aches in the arms and shoulders later today and tomorrow. YHC ignored the mumblechatter about getting in the sand, thus, leading to the CCVs, which are more painful in the sand than asphalt or grass #manyhappyreturns.
Great sendoff prayer by Ice Hole. Good to have you back among the pax brother.
Announcements:
New Friday workout at 0530 at Charlotte Christian – “Joust” – bootcamp style
MallCop still has unclaimed Area51 t-shirts
Late March 2014 – Palmetto 200 – flat/downhill relay race (similar format to BRR) – more info to come from F3 Columbia – check website for details.
Susan G Komen race/walk – Saturday, Oct. 5th – connect with DK for more details
3rd F workouts – W, Th and F (2) in Area51