11 men showed up in the rain to have some fun out on the McAlpine Greenway this moring.
The Thang:
The Drill, Ray Charles, and PBQ showed up early to get their full 6 miles in. Thanks for waiting on the COT in the rain while the rest of us caught up!
8 others, 7 with rucks marched in formation throughout the greenway and woods to push ourselves and become one with the muck. The basic story was thus:
Dora lead – Run to rock pile, pick up 4 rocks.
Run Stopper lead – Run to log pile, pick up 2 logs (all hands on deck). Run to top of hill.
Half the group – 49er lead – Run logs down hill and back up (about 1/2 mile).
Other half – The Shore lead – Bear Crawl rock across soccer field. Then Snipper run to exhaustion (“He sees me, I’m down”).
Flapjack groups.
Dolphin lead – Return logs. Return Rocks. Return to base.
The Moleskin:
YHC hadn’t meant to get too wet this morning (that is reserved for next week), but it turned out to be a great opportunity to test out the new gear. Smartwool socks and top from GOPC held up well. Thanks to Blue for organizing a very worthwhile event last night.
Overheard up on the hill was Bugeater stating the obvious, “My new ruck is getting dirty.” I have to believe he was saying in with a bit of pride.
We had 7 of 12 pax from South Charlotte getting ready for the GoRuck this morning (props to Thin Crust for coming out and hanging in even without the ruck). Those who couldn’t make it – you know who you are.
Next week we’re planning on a more intense march through the woods, creek and obstacles. This will be a great test of whatever gear you plan on using for the Challenge. Hopefully, all our pax will make it and whoever else wants to join in the fun.
29 of the faithful came out in the Gloom and light rain. Death Valley is known to have puddles on the track and a waterlogged football field, but those didnt make the Pax fartsack this morning.
The Thang
Warm-up
SSH x22, IW x 22, Mountain Climbers x 12, Peter Parkers x 10
Mosey down to track and split into two groups:
400 run with 5 burpees in each corner
Rinse & repeat with 10 squats per corner
Rinse & Repeat wih 10 Merkins per corner
5MOM: LBC, Dolly, Bicyle, Rosalita (en Espanol)
Suicides with a twist on football field
50/100 yd suicides: 10 burpees at the 50 & 20 burpees at the 100. Plank when done
25/50/75/100 Suicides with 5/10/15/20 Squats. Plank when done
25/50/75/100 Suicides with 5/10/15/20 Merkins. Plank when done
10 Merkins polished off with 10 Parker Peters
Mosey back to parking lot for COT
Moleskin:
It was great to see so many of the Pax out this morning. And a special welcome to M who got his name when he told us of his 5 yrs in the Army as an Intelligence Officer. Psycho T also made a cameo appearance. Hope you will join us down South some more, brother.
Right before we started our first 400, QHC was asked by one of the Pax “how many laps are we doing?” QHC’s reply: “That’s for me to know and you guys to find out.” In all seriousness, though, that’s one of the great things about F3. When you aren’t leading, the challenge of the workouts are heightened when we dont know what the Q is going to do next.
After the 3rd 400, TR was overhead complaining about the asymmetrical nature of doing three 400’s instead of four. Just trying to throw off that brilliant engineering mind of yours TR.
During the suicides, QHC couldn’t believe how fast Haggis was. He has either been sandbagging since he first started coming to F3, or he’s been running while dragging a bunch of his stones. In either case, great job today, Haggis. You smoked.
Announcements:
– HDHH tonight – 6:00PM at New South Kitchen
-If you dont have a Twitter account, please sign up and “follow” @F3Nation and@F3Area 51. As we grow larger, we will be using Twitter more to communicate to everyone in Charlotte South. It has been suggested that you set up your Twitter name in the following manner, using Joker as an example, @JokerF3
23 strong posted in the early morning gloom with their best friend, Mr. Kettlebell, to get this week’s downpainment of Skunk Works.
The Thang:
SSH x 25
IW x 25
Mt. Climber x 25
KB Stack em and mosey to church entrance, partner up.
1st guy stack KB and jog/quick mosey around church, 2nd guy 5 burpees then sprint to flapjack with partner. Continue around the church ~1/2 mile.
Circle up:
2 Hand KB swing x 20
Bear crawl up hill and back down
Goblet squat x 20
Sprint to first bus, 10 merkins, back
Alternating one arm swing x 20
Sprint to tennis courts and back
Good Mornings x 20
Duck waddle up and hill and back down (awkward but seem to burn)
Overhead press x 10 each arm
To the 2nd bus, 10 merkins and back
Goblet lunges x 10 each leg
To the 3rd bus, 10 merkins and back
High rises x 10 each arm
To the 4th bus, 10 merkins and back
Two hand swings x 20
10 Burpess on your own
Mosey back to parking lot
Louganis x 15
The W x 15
Dolly w KB x 15
Heels to Heaven w KB x 15
Mason twist w KB x 20
COT
Moleskin:
Great turnout on another warmer than normal Jan. morning. YHC enjoyed leading the brotherhood through the KB pain.
DK gets stronger and stronger gang. He took off into the gloom with his partners KBs and never looked back.
Strong post by Dolphin and Bugeater with the rucks this am. KB weight in front, ruck in back…nice balance!
Why do the Good Mornings seem to hurt for days afterward? It seems like such a simple move.
Welcome FNG Daniel Foster, now known as Bananas. EH’d finally by Hops we hear. Persistence pays off fellas, keep asking those neighbors, friends, coworkers, etc. Share the joy we experience and bring them out.
Keep The Shore’s dad in your thoughts and prayers.
Regular schedule workouts in S. CLT for the rest of this week.
On behalf of Crab Cake…
24 faithful Pax were able to extract themselves from the fartsack, brave the 60 degree weather and experience the virgin Q of Crab Cake. After what seemed like an eternity for a warm up, we were able to get to the what the 1st F means, Fitness.
Warm-up
Jog around soccer fields, circle up at bottom parking lot.
5 exercises all in Cadence:
SSH X40
Imp .Walkers X25
Parker Peters X25
LBC X25
Merkins X25
The meat
Mosey to Rock Pile, find a pet. Snack packs not allowed. Partner up.
P1: Rock squat w/shoulder press P2: Run length of soccer field 10 merkins Flap Jack
P1: Rock Lunge w/shoulder press P2: Run length 10 diamond merkins Flap Jack
P1: Rock squat P2: Run length 10 wide arm merkins Flap Jack
Partner carry 1/2 of field; switch for 2nd half; Run backwards length of field and plank.
Crab walk forward 1/2 of field, crab walk back backwards and plank. (To have a crab cake, we must have crabs)
Return rock to place of sleep and mosey to playground
4 Pain Stations:
10 pull-up/25 dips/25 Decline merkins/25 LBC
Plank until all are done.
Rinse and repeat
Jog to front entrance and grab a piece of the wall
Peoples chair 90 sec.
Balls to the wall 30 sec
People chair 90 sec
Plank w/feet on wall; mountain climbers X 10 in cadence
Jog back to soccer fields for Mary
Dolly X15
LBC X15
Merkins X10
Moleskin:
For a first time Q, couldn’t ask for a better morning and better bunch of guys to test it out on. TClaps to the whole Pax. Will definenlty need to do that again. If you haven’t tried it, it’s a must and a rush
Remember if you ever need a break (10 count) don’t ask Mall Cop, I believe he forgot a few numbers between 1 and 10, all of them. All is good, didn’t need it anyway.
TClaps to all there with the Ruck Sack
18 Faithful gathered in the Gloom of Area 51 for the daily #downpainment
http://youtu.be/tDZy6-fMCw4
The Thang
#1 Warm up:
#2 Head to Rock Pile (pick a winner) and head to soccer field. Split into 4 equal groups for Stations (using the rock for some). PAX carry their rock station to station.
Round One:
10x burpees
Round Two:
10 burpees
Round Three:
10 burpees
Round Four
10 Burpees
Light pole Sprints (Down and back)
6 Minutes of Mary
Trail run – Animal crawl to road behind school x2
Moleskin:
Lobster Roll showed his true colors this morning by bringing the pain Rock Lobster style. First thirty minutes were spent making big rocks into little rocks F3 style.
T-Claps to all the FNG’s who posted. Especially one who arrived after the start of the Rock Pile work out began. Through the fog and gloom , approaching 17 shadowy figures pushing, lifting the slamming rocks on the ground it must have looked more like gorilla’s in the mist.
Zip-A-Dee arrived 30 minutes late this a.m., although not due to the sweet embrace of the fartsack. Z- was coming for a second helping of pain after wrapping up at “The Worm” #StrongBrother
32 pax sucked up some serious FOGGY GLOOM to put a downPAINment on the day and attack The Rock! Today just felt like a perfect day to be a part of F3. YHC was inspired last night while the family and I watched “The Amazing Spider Man”, and Run Stopper just wanted to lay down the hammer!
The Thang:
Mall Cop Lead:
Run to baseball field for COP in cadence:
SSH x 20
Web Slingers (AKA Running with Scissors) x 25
Spider Man Push-Ups (staggered arm R x 10, staggered arm L x 10)
Peter Parker x 10
Parker Peter x 10
Mosey to entrance 4 hill – Run Down hill, spider man crawl (bear crawl) up hill, 10 burpees at the top.
Rinse and Repeat
Mosey back to baseball field left fowl line for exercise called x 10, sprint to right field line & exercise x10, sprint back to left field line & exercise x 10.
1) Merkins, 2) Carolina Dry Docks, 3) Diamond Merkins
Circle Up for 6 MOM in cadence:
LBC x 20, Flutter x 20 & Hold em 6″, Dolly x 20, Merkins x 10
Run Stopper Lead:
Mosey to Shovel Flag and form 2 lines for Indian Runs (Nobody knew how far Run Stopper was taking us). With shovel flag leading the way we ran through the Calvary Campus, down Hwy 51 Pineville Matthews Rd and left on Elm Rd, down to greenway and left back to Rea Rd at Starbucks / Trader Joes (Be back for coffetiria!), down Rea back to Calvary – A grand total and WR 2 miles of Indian Runs. More in the Moleskin.
Back on the campus form 2 lines to help our brothers attack and climb up and over the 10 ft tall Rock.
Reform 2 lines and run from The Rock to North Face lead by the 2.0s Ninja Turtle and Sickle carrying the shovel flag. T-Claps to the 2.0s who lead the pax all day!
3 of us nursing knee and back injuries grabbed rocks from the creek bed for overhead press, curls, and plenty of Merkins and planks while the rest did the following:
Form 3 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Form 2 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Form 1 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Single file job .25 mile back to home behind the shovel flag.
SSH x 20
COT
Moleskin:
This morning just felt like a perfect day to dish out an F3 workout with the foggy gloom. YHC wasn’t sure how many pax to expect with all 3 Charlotte South workouts going for the first time and being so close to Stonehedge, but as YHC kept seeing car light after car light pull in through the fog it was just awesome to see! Strong work by all the Pax today.
It was great to have 5 of the FNGs from last weeks Stonehedge workout back out here at The Rock and 1 new FNG. Welcome brothers, this is what F3 is all about. The workouts don’t get any easier, you just get stronger and faster! Hope to see you at one of our weekday workouts and back at The Rock next week!
Run Stopper had us line up for an Indian Run that took us 2 miles on an of campus tour. YHC got chill bumps seeing the shovel flag lead the way and the pax pushed on strong the whole way. One things for sure, people love Old Glory, The Shovel Flag. People honked and cheered, and gave hooras the whole way and it was awesome! I think Run Stopper started something great here.
Strong work by Ninja Turtle and Sickle as in typical fashion they lead the way on the sprints and up North Face! I wish you could spare some of that youth on some of us!
Until next time!
14 pax entered the gloom. 14 returned.
The Thang:
7 pax showed for an early 1.5 miles at 5:15. The rest joined us for about 3.5 more at 5:30.
During our group run, 10 of us had rucks, and all of us shared coupons: the American Flag, a 25 lb Kettlebell, a good sized rock, and a good sized tree trunk.
Moleskin:
We’re now up to 10 of the 11 pax from South Charlotte joining us this morning for our GoRuck training. Only Dolphin no-showed. I guess he was resting his abs in the fartsack.
Many fresh faces today including the 4 without rucks: Abacus, Deep Dish, and Big Bird and his newly name 2.0 – Tweety (Cross-country runner extraodinaire). Thanks for coming our guys. Strong work. Hope you enjoyed the coupons.
Not much chatter once you get to carrying that log. Fellowship through adversity is just as strong a bond as fellowship through conversation though.
Bugeater looked like a kid at Christmas with his rucksack looking like it was just out of the box.
When I was carrying the log with Haggis, he positioned himself near the center of the log at first. The thing was nearly teetering on his shoulders, leaving practically no weight for YHC. Haggis was happy to move forward though and share the burden.
Headcounts need work. With 2 lines it becomes more complicated and I don’t think we ever really got good at alternating the count from one side of the line to the other and up to the front. We’ll keep working at it though. Don’t want to leave any man behind!
ABSolute DownPAINment…well at least for YHC. 33 pax jumped out of the fartsack and into the gloom at Death Valley and got right to work.
The Thang
Little baby jog to baseball field for COP
– Peter Parker x 12 hold ’em
– Parker Peter x 12 hold ’em
– Merkins x 15
– Imperial Walker x 15
Trail run (1/2 mile) through the woods to Davies Park ending at base of grassy hill – Partner up
Little Baby Jacob’s Ladder (Partner Style)
– Round 1: Pax run hill repeats x 7, partner does merkins, flapjack
– Round 2: Pax run hill repeats x 7, partner does squats. flapjack
Mosey to grassy field for Mary
10MOM – Didn’t track time but it felt like 10 minutes
– Ab Pyramid (ala Skunk Works) – 1 Heel to Heaven (HTH), 5 LBC; 2HTH, 10LBC; 3HTH, 15LBC; ladder back down to 1/5
– Dolly x 12 hold ’em
– Flutter x 12 hold ’em
– Superman 20 seconds – TClaps to Hops for leading us in “Believe It or Not”
– Ab Pyramid – repeat above
Trail run (1/2 mile) back through woods to base of hill at SCMS
Jacob’s Ladder
Split into groups 1 and 2
– G1: Jacob’s Ladder with increasing merkins up to 7
– G2: LBC until G1 finishes, flapjack
Mosey to 3B foul line on baseball field
Set of Elevens
– Tiger Press (TP) – merkins with 2 overhead arm presses for each merkin
– Run across outfield until even with 2B
– Jump squats (JS)
Start with 1 TP (2 presses) and 10 JS, continue until 10 TP (20 presses) and 1 JS
LBC until all pax are finished
COT
Moleskin
Pax may have noticed we did a fair amount of ABS work today…apparently I haven’t done enough of that in the past. Hope everyone got what they were looking for. Seriously, strong effort by the pax today. We never really stopped moving. #F3Strong #DolphinSmoked
Welcome to Death Valley FNGs Craps and Double D’s. Hope you enjoyed your post and will come back again soon.
Usain Bolt on Hiatus – No wide open sprint to start things off as YHC just didn’t have the legs for it after Tiger Rags CORE-bine yesterday. Couldn’t have kept up with Joker any way.
A Ruckin’ We Will Go – several pax posted with rucks on, GORUCK Challenge training is in full effect.
Clipboard totin’ Ms in the House – well at least on an adjacent soccer field. Only interaction was
“Who is that?” from the Queen Clipboard when one of the pax yelled out “Good Morning Charlotte”. Not sure if she got her answer.
Announcements
– Inaugural SCLT HDHH is tonight at New South restaurant in the Arboretum at 1800 (6pm). For those in the F3 Fuel Challenge, rest assured they have water and carrot sticks on the menu so plenty for the pax to enjoy. May be a good time to use that cheat card. Seriously, hope folks will come on out and enjoy some 2nd F.
– Stonehenge – new SCLT Saturday workout in Ballantyne. Great response at the launch last week. Starts at 0630 in the parking lot of The Vines Restaurant. Co-site Qs Haggis and Dolphin will begin leading the pax this week. Be sure to EH guys you know that live in the area.
– F3 GORUCK Gear Night at Great Outdoor Provision Company off Park Road on 1/16/2013 at 1800. Great opportunity to ask gquestions of GOPC staff on clothing, gear, etc. whether for GORUCK Challenge or not. HDHH to follow.
Have a great day brothers. Aye!
26 of South Charlotte’s Finest once again returned to The Matrix’s icy gloom this morning for yet another dose of…
THE RED PILL
Mosey to Rock Pile and grab a rock you’d be proud to show your brother, unless you’re wearing a Ruck, in which case you just lost strap privileges.
Form two columns for a Coupon Indian Run, 2 laps around the entire field.
50 Yard modified Cackalacka Coupon Choo Choo
Partner up for:
Extended Coupon Mary, all excercises done with coupon held over the chest:
Mosey to rock pile, turn in your coupon.
Sprint to parking lot.
COT
Moleskin
Great to be back with the Pax after an extended holiday absence! Unfortunately said absence made keeping up with my own workout more challenging then I expected. #useitorloseit
A CDD/Merkin 11’s Ladder *will* turn your shoulders to tapioca. I believe it was Bulldog (fka Wanker) I heard comment “that’s a good combination.” T-claps to all the Pax for muscling through this one. #yourewelcome
Part of the goal of this workout was to give us all a taste of what it’s like to have to drag around a cumbersome coupon and still perform. With more than two-thirds of the Pax dropping (throwing) their rock coupons on the ground at the end of the Indian Run and recovering hands-on-knees I’m confident we’ll have a few more of them joining for the next GORUCK. #goodlivin
The Cackalacka Coupon Choo Choo was ambitious and difficult to explain. But Q’s team still won by decision. I promise no more than one new exercise per post from now on. #overachiever
Welcome to our FNGs Sharkbait (first post, Lex Luthor’s EH) and Matt Roller (second post after Stonehenge — Tiger Rag *didn’t* scare them all away!). Sorry, Matt, but “Snake Eyes” has already been bestowed upon another Pax prior, so you’ll get an even better (or worse) name at your next post.
Note to self: bring Eucalyptus Oil next post for Runstopper. Or Pampers.
Twenty two skunks got after it for a CORE / Combine mashup.
LITTLE BABY JOG TO LOWER LOT FOR WARMUP
(All counts in cadence)
LITTLE BABY JOG BACK TO FIELD FOR THE THANG
SPRINT TWO LAPS
SPRINT ONE LAP
SPRINT ONE LAP
SPRINT ONE LAP
SPRINT ONE LAP
SPRINT ONE LAP
SPRINT TWO LAPS
COT
MOLESKIN
ANNOUNCEMENTS