Respect The Whistle

Respect The Whistle

39 pax realized that they can fartsack when they are dead and so decided to posted at Kevlar this morning.

Warm up:

There wasn’t one.

The Thang:

-Get in groups of three. Man A runs to rock pile and was supposed to get a manly size rock. Men B and C run to church parking lot and perform partner slap merkins while waiting on man A to arrive with the stone.  Once all pax have arrived man B runs to top of hill and continuously completes 20 merkins then runs down hill and completes 20 LBC’s.  Man C goes to lower parking lot and continuously completes 20 CDD’s and 20 dollys.  Man A completes 10 over head lifts with rock then runs around parking lot with his rock to Man C and hands it off and A and C switch.  Man C completes 10 over head lifts with rock and then runs around parking lot with rock to man B and they switch.  Repeato for 30 minutes.

-Burpee run (.75 miles) around church grounds with rocks.  Pax complete 5 burpees each time YHC blows whistle and each man takes turns carrying the rock for his group.  YHC called and audible here(thanks to Tiger Rag…see moleskin) and decided to take the rocks with us for the burpee run.  YHC lost count of how many times the whistle was blown but it’s fair to say a decent amount of burpees and rock running was completed by all.

Moleskin:

-YHC has the day off work today and planned on fartsacking but couldn’t pass up the chance to lead Kevlar.   YHC is not a morning guy and only for F3 would I roll out of bed before 0500 on my day off.  #thepowerofF3

-The pax were supposed to get rocks that were the size of your head and YHC noticed a couple of rocks were more on the size of a grapefruit, but not my group’s…Chewie lived up to his name and picked one the size of Chewbacca’s head!…Thanks buddy! Zipadee and 49er.

-Once the burpee run was announced Tiger Rag immediately sprinted off toward the parking lot with his group’s rock…not so fast bro! Whistle was blown immediately and an audible was called.  Rocks would not be returned to the pile as planned and instead would now join the pax for the burpee run.  (thanks again TR for the idea…the rock burpee run has been added to YHC’s bag of tricks). Additional burpees were given to the overachieving pax who continued to run ahead of YHC. (TR, Deepdish, Fletch, Radar and seveal others that were not recognizable in the dark).

-Thanks Bulldog for the chance to lead and I hope all have a safe holiday.

 

Announcments:

-YHC is the Area 51 Q for Thunder Road so expect the hard sale to commence after the Labor Day holiday.  It will be an F3 Nation team competition and so far Area 51 has the fewest number of hard commits.  Step up F3llas!  If you post 2 or 3 times a week you can run/walk a half marathon.

-New South Charlotte Friday workout coming soon.  Stay tuned.

-CPR class Sept 14th 0900-1230 at Covenant Day School.  See website. Stone Cold Q

-New 3rd F called After Math starting next Friday at Starbucks at Piper Glenn Trader Joes.  Bush is Q

 

Ain’t Nobody Got Time for a COP

26 men showed up in the thick, thick air that was the gloom this am to take on the beast known as the Hydra Starfish

The Thang:

  • Run 1 lap
  • 10 burpees oyo
  • Run 1
  • 10 burpees oyo
  • Run 1
  • 15 merkins oyo

That’s enough warm up.

No COP – Ain’t nobody got time for that – we got things to do.

Mosey to the fields and number off 1- 4 to start at one of the 4 pain stations for the Hydra Starfish

Station 1 – Jump Squats (20X)

Station 2 – Pull ups (20X)

Station 3 – Jump Lunges (20X)

Station 4 – Wide Arm Merkins (20X)

Center Station – Burpees (10X)

Go from station to center then to the next station (in numerical order – more in the moleskin)

Rinse and repeat and repeat and repeat – until no more time or completely smoked – which ever comes first

But wait, left a few minutes so on to Mary:

Dolly – (20X) in cadence – Hold it, wide, together, wide, together recover.

Hand Mary Q over to Bugeater to finish – #Mistake

Prairy Fire Mary – (10X) in each direction oho

Heels to Heaven – (15X) in cadence

Russian Twists – (15X) in cadence

COT

Moleskin:

  • YHC isn’t running BRR but is running the upcoming MudRun so wanted a workout that kept us moving the entire time to push the limits for maximum smokage.  YHC thinks that may have been achieved since it was completely quiet after about 5 minutes into the Starfish.
  • The only mumblechatter was in the beginning, when the PAX asked which direction to go, but YHC thought it was evident since the stations were numbers 1 – 4.  Granted YHC doesn’t know clockwise to counter clockwise.  #MoreDirectionsNextTime
  • The only other comments from the PAX was “how many time around”, to which YHC respond, as long as there is time. AYE constant motion = pain
  • Finally a learning opportunity for YHC – Don’t ask for help during Mary from Bugeater – that equals squeezing 4 rounds of pain in a space for one.
  • Awesome job by all the PAX today – everyone was bringing it and pushing it to the limit.  Thank you men for allowing YHC the opportunity to lead such a great group of Area51 warriors,  It was both humbling and an honor.  Thank you.
  • Also, want to call out Fletch who was still killing it 35 minutes into the Starfish, as if he had just start – Strong work Brother.

Announcements:

  1. New Third F workout staring September 13th, The  Stand, Panera Fresh Wind, Fresh Fire (6:30-7:15).  Q’d by Champagne and Purple Haze.
  2. A new moderate Intensity workout at OP, called Ascent, for those starting, tapering,      rehabbing, etc Saturdays at 7:00 am
  3. Young Life mudrun at the Whitewater Center, $40 adults, $35 youth, get more information here: www.ylmudrun.com
  4. Convergance workout 7-8 AM South Charlotte Middle
  5. Double Down opportunity on Monday – If interested bring your mountain bike to the convergence on Monday and we will be hitting Sherman Branch afterwards.
  6. IF someone knows FNG Lager’s information, please shout out in the comments below so we can get him setup on the email list.

Ten Ten Ten

aye, 36 Brothers into the gloom fast and hard.

Thang:

Maybe (First 15 Q)

Mosey to Mama Ricotta – Partner Up loops around back.

_Partner 1: LBC, Mountain Climbers, Merkins

_Partner 2: Run, up and over the SharkTooth WALL 20 merkins then over again.  #LifeTraining

Uncle (The 45)

_Hit a warm-warm up lap through the tank to COP in the belly – 50 SSH then 4 Rounds #10_10_10: 10 Burpees, 10 HandUp Merkins, 10 Deck Squats then 53 Flutter IC.

_Partner carries around the circle.  Lunge walk with rock while partner runs a chase lap x 2.

_Mosey to the Clocktower – cause that’s what we’re doing.

_The AMAZING RACE: Start at clocktower with 10 burpees, run to next POD on greenway 10 HandUp Merkins, run to next POD 10 Deck Squats, run to PAIN tank and bear crawl around it, AYG to #MHB.

_Dino leads Mary, then one more round of #10_10_10 bc we had a minute left and that’s what we do. @Hasselhoff prayer. aye.

SharkSkine:

A change of pace for YHC as I tend to hit a lot of different spots and keep it moving, but found a good niche with 10 10 10 so went with that.  Plus I had been brewing up the #AmazingRace for a while now, lot of places to take that.  Start at the clocktower, the first to touch the ball wins, get as creative as you want with everything that happens in between, next week Slaughter will likely take you through the fountain if you’re lucky.  I got 5 on a WV for WakeUpCall and Gandalf as they took first place in the inaugural running.

Form in F3 is rough, looking to introduce better ways to not let PAX get away with it as much, YHC included of course.  There is nowhere to hide on something like deck squats.  Yeah I stole them from BF, had forgot about them for a while, but Blue’s BB reminded me that they work.  Say what you will about the #AngryPuppet and his inherent bitterness about all things not KB or Beer –  the man has got some #1stF knowledge.  TGU’s way too awkward to pull out in a workout of 36 and rarely does a PAX actually perform a real squat when called.  There is a form problem in F3, be part of the solution.

I thought i scaled enough walls last weekend.  I didn’t, and @Maybe found a nice size brick wall for the PAX to scale.  Snoop bit off a little more than he could chew getting up and over it, see tweet pic.  Skid marks are good for you brother. L10 and Raider went all bear on everyone.

Welcome to the FNGs Chaos and Solo, here every Thursday. #WakeUpandGetBit

Lot better candidates out there at naming the various spots in the SharkTank then me, have at it. Fun morning in the gloom, so much to be thankful for and so much opportunity within the platform F3 provides. Proud of Ceaser for his work on #3rdF – TheNet, its a good one.  Getting deeper every week.  Overall, we are continuing to build a serious Ball of Man at SharkTank and in metro, it’s a great crew and it’s always great to lead.  We’ll continue to build up the slower guys over time while keeping the workout as mean as there is. #ScratchingTheSurface

Announcements:

_ThunderRoad – CSAUP convergence, don’t just hear about this one.

_F3F Mentoring Program – couple questions lately on this, more info to come. #GatheringSteam if you have interest just shoot me an email for now.

_SharkTank Q Next Three weeks – Slaughter, Ice9, Gandalf…..you want in, hit me up.

There is enough on the website, no need to list out.  It’s fun to be able to make things happen with all of you. uncle.

 

 

 

 

SPEARHEAD Goes Strapless

Strong showing this morning by the Pax! Strapless rucks was originally planned for Mile 2, but the hilly terrain was a good substitute. Overall, a good mix of fellowship along the way. Our route – a SPEARHEAD if you look close!

The Thang:

Ruck up and form Column

One 40 lb sandbag as team coupon

Mile 1-2: Coupon in front moving in good form

Mile 3: Dora “We should do pain stations next time”

Mile 3-4: Strap privileges denied (run through sprinklers on Sharon View)

Mile 4-5: Carmel Road! We are getting closer.

End: 5.19 miles at Carmel Middle. COT

Moleskin

  • Nice work, with a shout out to Angler – RESPECT.
  • SPEARHEAD is an intense F3 style workout with bricks in tow. It is not just geared to GORUCK, although we may be crazy enough to spare a kidney for our rucks #Earlymorningforthehoff.
  • We learned something interesting from the Hoff around mile 4:  “I gave about $300 for my ruck… oh, and the kidney”.  WHAT?
  • SPEARHEAD launches from Carmel Middle School tomorrow at 0530 – come out for a ruck friendly F3 boot camp.  The “One Kidney” Hoff is Q.
  • Come out to Carmel Presbyterian Church tomorrow morning at 0510 for one mile of extra credit ruck in and out from the workout.

Hijacked

Four Clydesdales and a Honey Bee made the early six mile heat at a hijacked, and hilly, Devil’s Turn.  The new route took us through Carrington, by Death Valley and over to everyone’s favorite hill in Raintree:  Windbluff.  Out and back is a hair over 6 miles.

MOLESKIN

  • One benefit of a functionally Q-less workout is that it’s much easier to hijack.  And so I did, though it didn’t take much convincing (#stockholmsyndrome) as the DT regulars seemed pleased to be off the Greenway.  We ate no cobwebs, the footing was sure, and you could actually see beyond the beam of your headlamp.  I am going to go ahead and say it:  despite the markedly reduced chance of getting  run down by a soccer mom in an SUV, the Greenway is overrated in my book.
  • Since I was the only one who knew the route, I also hijacked the pace down to Fellowship level.  As a result, we learned Haggis still has his kilt in a twist over the SOB’s clear and decisive defeat at Tuesday’s showdown.  He’s devised a formula as elaborate as it is indecipherable to put Bagpipe on top—something to do with the volume of a sheep’s stomach and who knows what else—he trailed off, Groundskeeper Willie-like, into unintelligible muttering, then tossed a caber over some guy’s fence.  ACH!
  • Word is that The Crying Scotsman is back in the BRR mix, too, even without the $700 tube of prescription anti-inflammatory cream for his ailing knee.  Joker uses about $500 worth of Ben Gay a month.  You guys get together and talk.  #RunningForTheSheeple.
  • Other observations: the A51 Mountain Goats look more like bison;  Honey Bee is fast; and we appreciate Brew wearing outer garments covering the loins. #SpeedShorts #6:52

That is all.

Tighten Up The Circle!

17 PAX incl 1 FNG graciously attended the debut of #F3RebelYell.  The workout did not disappoint and it never will…..

The Thang

YHC proudly scooped up his newly constructed flag (thank you Phaze/Radar) and led the PAX down to the well manicured soccer fields.  They were really nice.  Too bad none of us enjoyed them.

COP

SSH x 25
Slow Squat x 20
Imperial Walker x 15
Football Up/Downs (Ring of Fire) – run in place, hit the ground on the whistle and back to your feet – More on this in moleskin

Mosey to goaline for The Gut Buster

Sprint 40 yards, perform exercise, back pedal back to start, perform same exercise – repeato with different exercise (5,10,20,30,40,50,5)

5 burpees (10)
10 merkins (20)
20 mary katherines (40)
30 squats (60)
40 wide merkin (80)
50 LBC (100)
5 burpees (10)

Crabcake Q – Mosey to playground for some circuit

15 pull ups
25 dips
25 merkins

Rinse Repeat

Mosey to basketball courts/parking lot

Suicide sprints using the 4 basketball courts (this YHC could have and should have spilled merlot) #sucked

Circle up for some Mary

Rosalita x 20
Flutter x 20
LBC x 20 (? can’t really remember – thanks to Zip)

Mosey to wall for some air chair (90 seconds x 2)

Mosey back to soccer field for a Jack Webb finale (Up to 8)

Moleskin

  • Thank you to all of you for attending the debut of #F3RebelYell. Welcome back Cheesecurd! Great to see you back out in the gloom. A few folks were HC’d and they didn’t show but I won’t name names (Skywalker & Radar). All fun. Hope you guys can make it next week.
  • Being that today is the start of the 2013 CFB season, YHC thought he would weave a football drill into the equation in the Up/Downs. It wasn’t until this morning that the thought of the ring of fire with the drill was a good idea. #urwelcome It sucked. So much so that direction was given not once, but twice to tighten up the circle.
  • Semi-Gloss once again has found a porta john on-site. #shocking
  • Thanks to Zipadee we have no idea how many LBC’s were done in Mary due to his Spanish banter. What we do know is he is awfully good counting up to ten in spanish but not so much down from ten. I will set up a tutor session for you with Long Distance.
  • Lastly, thanks to Phaze for the prayer.

Annoucements

  • A51 Convergence on Labor Day at 0700 at South Charlotte Middle.
  • Interested in running Thunder Road full or half marathon? Join the F3 A51 team. See details on website.
  • New 3rd F workout starts next Wednesday, 9/4, at Piper Glen Starbucks. Contact Skywalker or Busch for details.

Ch-Ch-Ch-Chia – Chia Pet

Warmup:

Jog a lap and a half around the parking lot mixing in some high knees, butt kicks and backwards run.

COP (IC):

  • 1 Legged Merkins x 10 each leg
  • IW x 35
  • Peter Parker x 20
  • Parker Peter x 20
  • SSH x 35 (with varying speeds)
Little baby jog down to the football field
Divide into 3 groups and form 3 columns along sideline
Indian Crawl (approx. 50 yards width of football field):
  • Everyone planks while last man bear crawls to front
  • Everyone does squats while last man plank walks to front
  • Everyone does burpees while last man dragon walks to front (This took a while)
Stay in 3 lines for a little South Cakilacky railroad across field (perform merkins as a pax jumped over you)
The next exercise is one we haven’t done before:
  • Tunnel of Love
  • This was a true crowd pleaser
Circle up for some Mary:
  • Single leg Dolly
  • Other leg Dolly
  • Protractor
  • Single leg flutter
  • Other leg flutter
Jog back to the flag for COT
Moleskin:
  • Not much running today but the group worked hard on the field.
  • Corporate was out in full force checking the planking and merkin form of all the pax
  • After the infamous tunnel of love, everyone looked like a chia pet.
Announcements:
  • Rebel Yell workout launches tomorrow at 0530 at Polo Ridge Elementary.  You don’t want to miss it!
  • A51 Convergence on Labor Day at 0700 at South Charlotte Middle.
  • Interested in running Thunder Road full or half marathon?  Join the F3 A51 team.  See details on website.
  • New 3rd F workout starts next Wednesday, 9/4, at Piper Glen Starbucks.  Contact Skywalker or Busch for details.

Exactly 45 Minutes at The Maul

23 F3 warriors took another Maul beating by yet another more than capable first time Q.  Soft Pretzel, with his M’s watch on his arm, moved us quickly through the gloom.

Warm-up in movie theater lot SSH x25 in cadence IW x20 in cadence 20 Merkins

15 backward lunges

“Ladders and Chutes” at the Fountains

10 to 1 Jump Ups/Decline Merkins

~¼ mile run to Chicos and back

10 to 1 Squats/Dips

~¼ mile run to Chicos and back

Various planks until all are done.

Mosey to parking lot for:

Alternating lunge walks with Carolina Drydocks and Merkin Jacks – Started at a parked taxi cab where I made a very poor joke about pushing the cab around the lot, not seeing that the driver was still sitting inside!  Sorry buddy.

Mary

Dolly X20 in Cadence

LBC X20 in Cadnece

Flutter X20 in Cadence

Hill Work

P1 run to top for 5 burpees, P2 = Peter Parker Merkins until P1 returns, flapjack and repeat

P1 run to top for 5 squats, P2 = Rosalita until P1 returns

Alternating People’s Chair (w/ shoulder presses) and uphill Bear Crawls

Long mosey back to base for:

Planks + 10 merkins

Mary: 20 Heels to Heaven, 20 LBCs, 20 Parker Peters, 20 side LBCs

20 mountain climbers + 10 merkins  (Q was a little lost on time at the end so may have added a few more exercises I’m forgetting!)

Really enjoyed my first Q!  Promise to invest in a watch.  Thanks to all for the great effort.

– Soft Pretzel

It’s Called SuperSet For A Reason

28 men showed up this morning to pound it out on the #F3Anvil. We did a few things that made us sweat.

The Thang

Run over to the B parking lot area for COP:

  • SSHs – 20 cadence
  • Push-o-rama Superset – 5 cadence each of Diamond, Narrow, Regular, Wide-Arm then CDDs
  • IWs – 20 cadence
  • Reverse Push-o-rama Superset – 5 cadence each of CDDs, Wide-Arm, Regular, Narrow then Diamond
  • Squats – 20 cadence
  • Push-o-rama Superset
  • LBCs – 20 cadence
  • Reverse Push-o-rama Superset…barely (more on this below)

Run to the front entrance off Rea Road.  Partner up (size does not matter) at the bottom.

  • Partner A – run up the hill to the light post at the front of the Church
  • Partner B – burpees
  • Flapjack until you reach 100 total
  • Plank-o-rama…led by Runstopper

Run to the back entrance off Rea Road for work on the hill.  Same partners. Start at the top.

  • Partner A – run down, run up, run down, bear crawl up
  • Partner B – called exercise     Round 1 – Jump Squats     Round 2 – Flutters     Round 3 – Merkins
  • Flapjack
  • Plank     Round 1 – Chair Plank     Round 2 – Plank (with some 6 inches)     Round 3 – 10 count recover

Run back to the launch point for a little bit of Mary.

  • Dollies – 20 cadence. Hold ’em. Spread ’em (several out of control remarks from the Pax about the call to “Spread ’em”). Together. Spread ’em. Together. Drop ’em.

COT

Moleskin

  • Sometimes you try things in a workout that have not necessarily been field tested and what looks good on paper doesn’t quite translate to reality.  The superset-o-rama was just that this morning.  The ladder up during round 3 proved most difficult.  The ladder down during round 4 was disastrous, with poor form and struggle abound by the Pax.  And YHC was so smoked, he tried to cut it short, for the sake of his teeth, and bag the last 5 cadence diamonds…but, in true F3 fashion, the Pax would have none of it…so we did them anyway. #ItsCalledSuperSetForAReason
  • Let’s face it…running uphill after doing burpees is a lethal combination.  Absolutely nothing fun about it.  But it was a good push by all the Pax.  Special thanks to Runstopper (#burpeemachine), who finished the burpees with his partner ahead of everyone else of course, for leading the plank-o-rama…had the Pax complaining about a Q jack.
  • The hill of the back entrance to Calvary never disappoint.  It looks short until you start running up it…or worse, start bear crawling up it.  The exercises on the hill today did prove inspiring to at least one of the Pax…with Bananas declaring his Hard Commit for the next Go Ruck Challenge.  Dora, he’s all yours.
  • No one actually begged for 0615 as YHC predicted in his pre-blast tweet…but Radar did call for mercy after just one set of Mary, claiming it was 0614 and we didn’t have time for anything else.  For his sake, YHC relented. #You’reWelcome
  • Props to 6 (TR, TL, Bug, Brew, Baracus & StoneCold) of YHC’s #F3BRR teammates for running it in from the ABC store at the Arbo…3 miles in with a little detour and 2 miles back.  YHC played tennis last night and didn’t join them…and was called Chris Evert first thing this AM by TR.  The edification one gets from being a part of a team is truly wonderful.
  • Like every workout YHC has ever been to where Semi-Gloss is also there, as we are waiting to start, he’s walking back from the on-site facilities. #Clockwork. The cargo jettison makes him extra fast…but the man must have no privacy at home.

Announcements

  • #F3RebelYell launches at 0530 tomorrow morning at PoloRidge Elementary.  Spackler and Crabcake are site-Qs and will be leading the way in the inaugural beatdown.
  • Labor Day convergence at South Charlotte Middle School – 0700
  • HDHH tonight – 0600 at Vintner’s and The Lodge

I go, you go and then some

37 dedicated pax including a FNG met at skunkworks to start the day off just right.
Mosey to the grass for our warmup
SSH x25 in cadence
20 Merkins
IW x25 in cadence
20 Merkins

The Thang: The ladder up 5,10,15,20 and down 15,10,5
2 handed swings p1 performs 5, p2 does 5, p1 10 then p2 10. While p is performing set exercise the other is doing various plank renditions. Thanks young love and run stopper.
2 handed curls with LBC
Merkins left hand on bell up the ladder, right hand on bell down the ladder with squats

Time is a wasting(audible), lets mosey to church lot for some hill work.
P1 does set exercise; p2 starts at end of parking lot, up hill, 5 Burpees then back and switch.
Windmills left and right with KB. Plank until all pax done.
Halo left then right. Plank until all done
Greg Louganis x 2. Reverse plank or table top (countertop–more on this later)
Round the world left and right. Plank until all done.
Circle up in lot for 6″ w/negative chest press x20
Run back to start with KB dangling behind you

Large group out today which is awesome to see. Thanks for allowing me to lead you this fine morning. Run stopper pulls in just before we take off, in a long sleeve, body hugging shirt. Guess he was a little cold this morning. Needless to say he was hating it when we got into the hill sprints.
During the hill sprints runstopper calls out for a reverse plank or table top until the pax are done. And from the other side of YHC I hear it’s not a table top your doing counter top. Run stopper then goes into doing a Jane Fonda with left leg up and hip thrusts, don’t forget the right leg up with hip thrusts. Needless to say we did counter top. Not sure who had more fun, him or us.

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