Area Fifty Fun – Updated w/ PAX names this time…
17 men gathered for the Area 51 party on the frozen grass dance floor. A stricty enforced dress code of hats, gloves and courage was in place. All men came well prepared.
The Thang:
SSH x 30
Squat x 30
Mountain Cimber x 30
IW x 30
4 Corners
50 Merkins, jog to next station
50 squats, jog
25 berpies, job
25 merkins, jog to finish
Parnet indian run 1/2 mile
Merkin Hoppers:
1 man does merkins while the other hops over him side to side 10 times. When the 10 hops are over they switch.
Repeat 3 times
Indian run 1/2 mile
Part Deux
5 Berpie warm up
LBC x 25
Flutter x 25
Scissor x 25
Dolly x 25
Jog to playground, break into groups of 4 and rotate between the folowing:
20 one leg squats, each leg
30 jumping squats
15 pull ups
20 incline merkins
Repeat 3 times
Peoples Chair x 1 min
Diamond Merkins x 20
Repeat 3 times
Jog to field for follow the leader
zig zag full length soccer field every 20 yards rotating between karoke, shuffle, fowrad and backwards runs – repeat on the way back
Grand finale of 4 group rotation between Merkin x 20, pull up x 10, jump squat x 30 & one leg squats x 20
Moleskin:
Great showing by all today despite the frigid start. Thin Crust refused defeat in the indian run rotations, strong work brother. Coffeteria was well represented with guest appearences by Zipadee and Joker. Lots of talk about the USNWC convergence and today’s workout was a good step in our preperation.
And So It Begins
Fifty-two** found their way to the heart of Ballantyne for the launch of Stonehenge. One in three was an FNG.
(**Fuzzy math in there somewhere with a Bulldog [sic] LIFO, FNGs scattered all over the lawn and a frozen paw scribbling frantically, the exact may be off. 50, 51, 52…No matter. It was huge, Jerry. Huge.)
THE THANG (all exercises in cadence)
- Little Baby Jog next door for COP (don’t want to miss any stragglers)
- SSH x30
- Merkins x 20
- Mountain Climbers x 15
- Imperial Walkers x 20
LITTLE BABY JOG TO LAKEFRONT, SPLIT INTO TWO GROUPS
- 11’s: Wall Jumps and Decline merkins
- Some planks and dips while we regroup
- Bunny hop up steps
LITTLE BABY JOG TO…Look, a grassy hill….
- Jacob Jr. Ladder to 5 (burpees)
LITTLE BABY JOG TO…Look, another grassy hill…
- Jacob Jr. Ladder (Merkins x2’s up to 10)
LITTLE BABY JOG TO…Look a guard rail…
- People’s Chair x 90 sec (add air press x 20 to finish)
LITTLE BABY JOG TO FIELD FOR MARY
- Flutter x 20
- Dolly x 20
- LBC x 20
- Mason Twist x 20
- Squat x 20
SPLIT INTO TWO GROUPS
TR’s GROUP:
- Run parking deck steps to top
- Peter Parker x 20
- Back to the bottom
- Wall Plank x 30 sec
- People’s chair x 60 (low as you can go)
- Run steps to the top
- Decline merkins on 5 ft wall x 10
- Run to the bottom
JOKER’s GROUP:
- Partner wheelbarrow X25 yards
- Flapjack
- High knees
- Butt kickers
- Karaoke X2
- Backpedal X2
- Sprint X3
- Bearcrawl – Crabcrawl combo
LITTLE BABY JOG TO CORNER
FAST MOSEY HALF WAY HOME
- Plank/pain station to regather
- Parker Peters x 20
LITTLE BABY JOG TO STONEHENGE THING
- Squat Jumps x 15
LITTLE BABY JOG ACROSS THE FOUR LANE
JAILBREAK TO THE HOUSE
COT
MOLESKIN
- Well. That was a pleasant surprise. With only a few friendlies in the Ballantyne area, we didn’t know what to expect. Fifty two with 17 FNGs is a great start.
- T-Claps to The Rock Qs and Pax for supporting the launch by way of mini-convergence.
- Seventeen FNGs in the gloom. Outstanding effort. Look forward to seeing you out again next week and head locking your Ballantyne neighbors.
- Given the size of the AO, there will be a little more running between pain stations than the normal S-CLT workout. Lots of real estate to explore. #LandOfOpportunity.
- Lift up The Shore’s family in prayer–his dad was just diagnosed with cancer.
A Rucking we will go
10 pax showed up (including 7 of the 11 Charlotte South GoRuckers) for some early morning fitnes, fellowship, and good livin’.
The Thang:
Ray Charles and The Drill must have showed up at 5am or so to do their standard 6 miles. By time we finished Ray Charles was still there to greet us. The Drill was flying away for more important buisness.
ZipADee, Far Side and YHC set off at 5:15 to get 1.5 miles in, and returned just in time to join the rest of the crew for some GoRuck style training.
Our single file march took us through the woods and over hils; rucks, 25 pound KB, the American Flag and one fallen tree in tow. We probably covered just over 3 miles in about 45 minutes.
Moleskin:
This was a great start for most of us. 7 of 11 south Charlotte GoRuck pax isn’t bad, but we’ll be shooting for more in the coming weeks. I could swear Runstopper emailed me he’d be there this morning. He must have gotten lost on the way over. See you next week Mr. Swan.
The “No Guts, No Glory” award goes to Strange Brew. In just a few short months he is attempting a remarkable transformation. From upchucking sloth to fit, inpiring stud. Keep up the hard work SB! It’s great to have you aboard.
It was nice to see some of the non-Ruckers not scared away by the threat of a few bricks. ZipADee was truely embracing the moment and even got to try on a ruck for himself by the end of our trek. Feels good doesn’t it?
Between the New Year’s break, yesterday’s Indian Run inspired lunge/squat-a-thon, and today’s work, I’m feeling a little sore today. And yes, that does feel good too.
The Indian Run/Hop/Crawl/etc.
18 men entered the dark gloom for some Indian Run style activities.
The Thang:
2 lines – Standard Indian Run, 1/4 mile
Karyoke Indian Run, 1/4 mile
Backward Run Indian Run, 1/4 mile
Australian Peel Back (APB) – the line lunges, the peel backer bear crawls, 50 yards
APB – the line backward lunges, the backer peels/bear crawls up front, 50 yards
Line – elbow plank, backer hops the legs to the front, close to 100 yards
APB – the line squat walks, the peel backer crab walks, 50 yards
APB – the line backward squat walks, the backer peels/crab walks to the front, 50 yards
Line – a$$-up plank, backer low crawls through the tunnel to the front, 100 yards
Buddy-Up Indian “Run” – the line wheelbarrows, the back Fireman’s Carry’s their way to the front
COP – each man runs around the circle, one at a time, exercise changes with each lap
Plank, Left hand high, Left leg high, Left hand high, Plank, Right hand high, Right Leg high, Right hand high, Regular, Recover, LBC, Flutter, Dolly, Rosalita, Bicycle, LBC, Russian Twist x 2
Indian Run 1/4 mile and back to parking lot
The Moleskin:
YHC had much fun devising this one for this morning. Hope all enjoyed the work.
Welcome to two FNG’s this morning! Luther, EH’ed by the Mighty Lance, named after Lex Luther. And Elliot, brought in by Stone Cold, encouraged by Ice Hole, and named for his alma mater’s namesake crossing of the Delaware and said effect on the Revolutionaries fingers and toes. Great to have you both aboard. It only gets easier from here.
The wet weather made for some sloppy play. I think it was Young Love who took a spill while encircling the COP providing some much needed comic relief during a time of struggle.
The Buddy-Up Indian Run did not go as smooth as I had hoped (at least 2 more rounds were planned). Not sure which part through us off, the wheelbarrow or the Fireman’s carry. Both need work though
50 yards may not sound like much, but in an Australian Peel Back, the front of the line keeps whittling away and so progress is slow indeed. It seems like we could have kept lunging in one place forever, but I guess that’s the point when your line is attacking the enemy and you need to maintain a constant onslaught of fire.
Reminders:
Devil’s Turn tomorrow morning, 5:15 or 5:30. GoRuck team training (though rucks are not required, all are welcome). Miles will be covered, coupons will be carried
Saturday, Area 51 is on at 7am. The Rock is off. And Stonehenge officially launches at 6:30 somewhere near those big stone statues in Ballantyne.
New Years Day Charlotte Metro/South Convergence
The year was New, the flags were planted, the gloom was…. gloomy, and even the news cameras were out to greet 115 eager Pax to Freedom Park to welcome 2013 in grand F3 style. The theme was a no holds barred workout for Veterans and an equally gruelling menu with less running for FNGs and Core. Just like father time, we planned to keep moving moving moving.
The Thing
Hyannis took the FNG/Core group while the rest warmed up with some side straddle hops, merkins, squats, mountain climbers, and little baby crunches. The Pax were self-divided into three groups led by Slaughter, Ben Franklin, and Swamp Fox. We each took off to one of three stations and switched quickly to the next upon completion.
Station 1 = Tennis courts. 11’s across 2 courts with jump squats and burpees. If time allowed a set of suicides with 5 burpees to finish.
Station 2 = Robert Plant Steps. 10 dips, 10 decline merkins (derkins), and 10 wall -jumps. Bunny hop up the steps, around the loop, and back down to the wall. 15 dips, 15 derkins, and 15 wall jumps. Bunny hop back around for 20 of each. Back up the steps for the supine pull-up ladder in cadence. 10, 8, 6, 4, 6, 8, 10. SMOKER!
Station 3 = Hamburger Hill at the Nature Museum for Jacob’s Ladder. Up the hill, 1 burbee, down the hill and around the circle, back up to the top for 2 burpees. Repeat to 7 burpees. Plank to finish.
FNG/Core
CoP:
25x SSH
13x Merkin
13x Prisoner Squat
13x P Parker
13x P Peter
13x Mtn Climber
Run to L’il Mike’s dip bars, plank walk up the hill
Over to grassy steps for Jacob’s Ladder up to 5x Burpee
Side-to-Side through bleachers
Mosey to amphitheater for Mary:
13x Dolly
13x Rosalita
13x Freddy Mercury
20x LBC
13x Knee Up
20x Flutter
Superman
Run to Train Playground, split into 4 groups for 4 rotations (16 total exercises) of:
10x Pull Up
20x Push Up
20x LBC
10x Jump Up / Step Up
Mosey to soccer field for CoP/ Pusharama:
13x Imperial Walker
13x Merkin
8x Stagger Right
8x Wide Arm
8x Stagger Left
10x Diamond
Partner up for WIB-style finish, 1man runs partner exercises, flapjack:
Field sprint (up and back) / 25x LBC
Sprint / 20x Push Up
Sprint / 20x Mtn Climber
Sprint / 10x Burpee
ALL PAX FINISHED WITH SPRINTS ON THE SOCCER FIELDS.
The Naked Moleskin
– News 14 was on-hand to capture our efforts. They sent their News Chopper up for the shot of all the pax attached to this post. (Or maybe that was a Simon and Garfunkle concert in Central Park in 1978). Catch the real footage on News 14 or here in my bootleg version
http://youtu.be/2GN0lhAXiSk
-Being that there was a special FNG workout to entice and celebrate new membership, we were honored to have Jail Bait, Syrup, High Life, Austin, Blackhole, Tom Sawyer, and Pink join us for the first time. Thanks for helping us grow!
-From Ben Franklin – Ended up with a strong group today…though I almost lost them straight out of the chute when I took off towards the pond #Abel-style and it seemed only Girardi followed. Seemed that not everyone recognized that the guy in the red hat was the one to follow, but soon enough, the larger group joined in for the brisk warm-up jaunt over to Hamburger Hill. Had some real beasts out front pushing the pace with me today – Girardi, Joker, Kaiser and Stinger, among others, kept the pressure on me to move faster and run harder at the workout spots and during the runs in between. I only hope I wasn’t holding those guys up – the pace was pretty much all-out from the get-go with zero rest and I, for one, was completely and utterly smoked when CRocket mercifully called COT. Hope the Pax enjoyed the sprint finish…just a sample of what we do every Friday at #Combine. Good to see lots of folks going balls-out after powering through the prior 50 minutes – we tried to up the ante and put together a quality test for folks today. All that being said, my favorite part of the workout today was simply having The Nibbler in my group for the full 60. 60 full minutes of #cheesybratwurstbeer-filledchatter from #bow-leggedBucky. Loved every minute of it. The chatter even started yesterday at #DH when I told him that the workout would involve covering some decent distance, and not at a mosey-like pace. IMHO, no workout can ever have enough #Nibblerchatter.
– From Swamp Fox – #TeamCelebrity posted on my six, following our brief CoP, and we were off, intensity high. We pulled the short straw and hit the the tennis courts first. Robo was an absolute beast on the 11s and YHC snuck in some bear crawling where the Cougar and Madonna smoked the field. Such a strong group today, no mercy, amazing the strength of the veteran crew! #crickets, chatter was surprisingly mild amongst this Pax, so I assume all were satisfied. There was one Q poke at the Supine ladder, don’t get too confident brother, the last rep will get ya.Shout out to Hillary rocking the WV, TML for leading the Nation in the field sprints and either a shout out or an act of sympathy to our brother Little John for carrying the rucksack throughout the entire beat down – hope you can get out of bed tomorrow, well done!Since the strategy was to have a FNG modified workout and a Veteran’s workout today, YHC along with BFranklin and Slaughter, knew we had to deliver. The result, an ultimate zero rest smokefest to begin 2013 – I hope the Pax were as smoked as YHC.
-From Hyannis – 115 Pax to ring in the New Year, strong proud showing for the F3 Nation. The Great Spirit of the Cherokee tribe must have thought so too, held off on the rain til 5 minutes after we rolled out of the park.
Ready for your close up? Appeared to be some serious professional video action going on out there not sure the source but look forward to seeing the results
TClaps to all the FNGs who posted: Special shout out to Austin who almost pulled a Larry Bird on the Jacob’s Ladder. Almost, but not quite.
-From Slaughter – Nash is really fast, Mall Cop’s knee hurt.
-Thanks to Crotch Rocket for being the man behind the curtain as always and organizing this convergence; leadership at its finest.
It was an honor to participate in the planning and execution of this event. We all welcome the opportunity to be a part of something that has brought so much to our lives. We can’t wait to see what 2013 has in store for F3! – SF, BF, S, and H
Two Toboggans Are Better Than One
28 men / young men gathered for an end of year workout in Charlotte South.
The Thang
Run around school
Squats X 40
SSH X 40
CDD X 40
Run around school
Plank
Mosey to Field
3 minutes of Mary
Mosey to Playground
-10 pull ups; 30 merkins; 30 dips; 30 squats — rinse and repeat for 3 sets, with 20 merkins on last set
-Starfish run, with five pain stations [each with reps X 20] – CCD, Merkins, LBC, Squats, Burpees
Plank
Mosey to rock pile
Rock press X 20
200 yard run with rock
Rock press X 20
Return rocks to pile
40 yard sprint
20 slow merkins
Moleskin
-So slapshot, our native upstate new yorker, shows up in two layers of everything this morning… including 2 hats… #thinblood
-Speaking of slapshot, he jumped the gun on the 40-yard sprint, but he probably couldn’t hear the official start b/c of the extra layers on his ears.
-For the rock carry/sprint, Tiger Rag — true to form — decided that a manly rock would be about the size of VW bug. Must be all that kettle bell swinging that gets that testosterone flowing.
-Good to see all the 2.0s out in the gloom this morning.
-Remember, Skunkworks is closed on Jan 1. If you are looking for a workout, join us at the Metro convergence at Freedom Park. Meet at the Cinnebare at the Arboretum at 6:25AM for a prompt departure for Freedom Park.
Counting down to the new year
11 PAX braved the elements for a morning beat down.
Warm ups:
Run around track, high knees, butt kicks
SSHx30
Peter Parker’s x 20
IWx30
Diamond merkins x 10
THANG:
Mosey to playground and split into 2 groups
Group 1: 10 pull-ups
Group 2: 15 curb staggered merkins (right arm high)
Flapjacks
Repeat
Group 1: 10 pull-ups
Group 2: 15 curb staggered merkins (left arm high)
Flapjacks
Mosey to back parking lot for New Year’s Count Down:
Run to opposite end of parking lot then 10 Burpees
Run to opposite end of parking lot then 9 Burpees
Run to opposite end of parking lot then 8 Burpees
Run to opposite end of parking lot then 7 Burpees
Run to opposite end of parking lot then 6 Burpees
Run to opposite end of parking lot then 5 Burpees
Run to opposite end of parking lot then 4 Burpees
Run to opposite end of parking lot then 3 Burpees
Run to opposite end of parking lot then 2 Burpees
Run to opposite end of parking lot then 1 Burpee
Mosey to find a wall
Plank with feet on wall – 10 count
Wall mountain climbers x 10
Rinse and repeat
Hand the baton to Slap Shot
3 minutes of jack / carolina dry dock x 20
Walking lunge to playground
Dips x 30 / Merkins x 20
Dips x 30 / Wide arm merkins x 20
TR Thrust
Dips x 30 / Squats x 20
Parker Peter x 15
Run to rock pile
Curls / Squats
Curls / Overhead press
Run to neighborhood then back to rock pile
Curls / Overhead press
Run to parking lot
Flutter kicks x 20
Scissor crunch x 20
Moleskin:
- PAX were quiet in this morning’s gloom. Possibly due to the rainy weather or just because all were focused on dodging VW sized puddles.
- A cry of “fire in the hole” rang out during People’s Chair. Positive ID remains unknown on who the offender was. Suspects include Joker and Ocho Cinco.
- Young Love was seen tossing his rock back into the hole half way through the “rock pile” session only to go back in for one twice as large. Strong work brother. #GoldenMcNuts
- 1 FNG today – Rihanna, strong work making your first post in the cold rain.
- F3 Fuel Challenge starts Jan. 2 – Details: http://f3nation.com/2012/12/28/six-week-challenge-detox-cleanse/
- Monday, Dec. 31 – Matrix will start at 7 am
- Tuesday, Jan. 1 – F3 Convergence at Freedom Park (gather at the train)
- Wednesday, Jan. 2 – Normal schedule resumes…you know the drill
Granny, is that you?
11 men assembled in the shadow of Calvary Church ready for battle.
The Thang:
1 mile Jog to McAlpine elementary
- Side Straddle Hops x25
- Merkens x25
- LBC x25
- Mountain Climbers x25
Jog to Playground
- Plank Railing Traverse
- Bear Crawl underneath
REPEAT ABOVE x3 times
- Pull Up x10
- LBC x10
- Merken x 10
- Mountain Climbers x10
REPEAT ABOVE x5 times
1 mile Jog Back to The Rock
Bench Work
- Bench Jumps from 3/4 stance x20
- Dips x20
- Decline Merken x20
- Step up x10 each leg
- Balls to Wall Merken x5
REPEAT ABOVE x3 times
Mall Cop takes over and bust out with a GRANNY workout!!!!
Granny
- pax 1 in old fashion sit up position while pax 2 holds his feet.
- Pax 1 does sit up’s AMRAP (as many reps as possible) for 30 seconds, then holds in a 45 degree angle for 15 secs, look to the sky for 15 more secs, arms up over head 15 more, arms back down for 15 secs, then AMRAP for 30 more secs. Flapjack
Rest of Mary
- All in cadence Flutter x 20, hold em 6″
- Dolly x 20
- LBC x 20
- Rosalita x 20
- Mason Twist x 10
Naked Moleskin: Granny showed up today, thanks to Mall Cop. He brought some much needed pain to our 8 minutes of mary — he dug deep to bring the pain to our already smoked PAX. Ninja Turtle, my 2.0, was training for the Holy Angels Wrestling tournament at Bojangles arena next weekend, so he brought the heat by pushing through the pull up’s like he was playing a game on his WII console. T- Claps to my boy, you did well today. Now go forward and prosper.
No doubt about it DK and Stone Cold were also on FIRE! Up front as always during the mile jog to and from McAlpine elementary but of course doing it with a ruck. No joke, you two are feakin’ #BADASS! And I can’t forget about Bug Eater, dude said his legs were light and it showed on the jog back to the Rock, the steady climb home was no issue for him..#bugeatersmokedit. Stong Work by all!!
Three Amigos Run
The shovel flag was planted in the cold wet ground and three amigos posted up in the cool morning gloom to run Devil’s Turn in the moonlight.
The Thang; 4 mile run for time (sort of)
Moleskin:
Zip-a-Dee (Devil’s turn FNG) was the first to post at 5:15 for the 6 miler but decided to wait on the 4 milers. Good thing too because he had no headlamp and was not familiar with the DT greenway (at least not in the dark)
The run this morning was suppose to be for our monthly best times but I think we were all feeling a little sluggish from Christmas meals. Joker even confessed of his Five Guys after Christmas dinner last night with his 2.0s. In fact, he had to make an emergency pit stop in mile 3 to take care of things. #gutbomb
Although a small group this am, it does well for the 2nd F (fellowship) as we get to know each other better for those that can talk while running. YHC was a little short on breath while under ruck. Joker and Zip-a-dee got to know each other well. YHC listened.
All-in-all, great run this morning Brothers! Enjoyed it.
The Shore….feel better!
S. CLT GORUCK brothers, we need ya to post at DT next month! Training is here.
South Charlotte’s Tiger Rag to lead Combine tomorrow, come support and get your Friday downpainment.
Buckets of Rain…No Rainbows
Aye, the bell tolled and 9 pax flexed their tough muscle to leave the fartsack and head into the rainy gloom for Death Valley.
The Thang
Jog to football field for COP
– SSH x 26
– Imperial Walker x 26
– Squat x 26
Jog to track starting line
Tiger 400s
– 400M run with Tiger Press x 4 in each turn (4 merkins, 8 presses)
– Rinse and repeat
Jog to base of hill
Jacobs Ladder
– Hill repeat with increasing merkins at top (up to 5)
– Plank until all pax finish
Half mile trail run through woods to Davies Park
– Partner up
Partner Relays
One person runs length of soccer field and back, other does exercise
– Round 1-Merkins, flapjack
Plank until all pax finish
– Round 2-LBC, flapjack
Plank until all pax finish
Half mile trail run through woods back to base of hill
Jacobs Ladder
– Up – Growing Burpees up to 3(increasing merkins in each set of burpees)
Example: round three has three burpees with three merkins in each burpee
– Down – Tiger Press x 2 up to 6 merkins and 12 presses
Plank until all pax finish
Lunge walk to bleachers
Dips x 25
Jog to parking lot
Set of 5s
– Merkins and burpees
Mosey to bathroom wall
People’s Chair – 90 seconds
10 merkins
People’s Chair – 60 seconds
10 merkins
COT
Moleskin
– Very impressive effort by all the pax this morning. We kept moving the entire 45 minutes for the most part. Never stopped raining and it was as if the raindrops fueled this hearty crew. Several pax were donning rucks.
– Comic Relief – Donkey Kong pointing out a “drier” spot on the football field for COP. One thing was for sure, the pax were never dry upon launching at 0530.
– No Mary this AM as she slept in.
– Teamwork Counts – tried to incorporate elements of teamwork today, running in formation, pairing up on headlamps, running pace, etc. Hats of to all the pax for making this work.
– Back to regular workout schedule this week. Many SCLT pax planning to converge at Combine at Latta on Friday – Tiger Rag is guest Q. He certainly will have something special planned for the pax. New Years Day convergence at Freedom.
As the holiday season comes to a close, all of us need to remain mindful of all our blessings. Not the least of which is F3Nation and the opportunities we have to demonstrate His love to others. Let us all be mindful of the discipleship opportunities that come our way everyday.
That’s it brothers. Aye!