11 men braved the 60 degree temperatures to endure a beating at the hands of Slapshot and Salt Lick on this, the two year anniversary of Area 51. Joker noted that the workout was begun 2 years ago today – it was the one and only workout in south CLT for some time. Now there are 100-150 pax on any given Saturday at a myriad of workouts across the PIE CRUST (aka South Charlotte). This workout didn’t disappoint.
The Thang:
Slapshot first half
SSH x20
Burpees x5
Imperial Walker x20
Burpees x5
Squat x20
Burpees x5
Mosey to quarry and grab a rock
Curls with Rock x25
Run across field to parking lot and back
Squats with Rock x25
Field run plus 10 burpees and back
Plankorama
Triceps with Rock x25
Field run plus 10 burpees and back
Plankorama
Overhead press with Rock x25
Lunge walk/run across field 10 burpees
Lunge walk/run back
Back Scratchers x40
TR Thrust x45 seconds
Back Scratchers x40
TR Thrust x45 seconds
Jack Knives x20
TR Thrust x45 seconds
Return Rock and Run to wall
3 minutes of Jack with decline
Merkins x25
Wide arm x25
Diamond x25
Hand off to Salt Lick
Mosey to Playground and Partner up
Pull-up Set with partner tag merkins
Start at 15 (pull-ups and merkins), then 13, then 11 down to 1
Pax were amazed that such a thing would be requested of them???? DO IT and QYB!
25 Dips, 25 CDDs, 25 Incline Merkins
20 Dips, 20 Diamond CDDs, 20 Diamond Incline Merkins
15 Dips, 15 CDDs, 15 Incline Merkins
Mosey to soccer goal
Pax line up on each side of goal,
One man shimmies down the top bar while the other men hold the goal
O'(ld) Tannenbaum tested tested both his back strength and the the strength of the top bar
Deflection was way over code
Circle up for max merkins. Some did 50+, PBQ did 10 on his knees and called it good.
4 MOM 20 each
Dollies
Flutter
LBCs (per corporate)
Moleskin:
The fall weather was a welcome relief and the PAX seemed a little friskier than usual. YHC noted that it is a treat to work out with a smaller group. Happy Anniversary Area 51!!
Friday the 13th brought a nightmare pain installment from the one and only Deadwoooood!
Warm up – Indian Run Weave ( Form 2 lines, Regular IR but weave through Pax) around Church back to COP
COP
• Spider Man Merkins X 15
• Squat Kicks x 15
• CDD x 15
• Slow Squat & hold last one for approx. 20-30sec (A.K.A The Kevlar Twerk)
• Hand Slap Merkins
• Six Kicks (Butt Kicks) 1min
• Repeat
Bear Crawl Weave
Form 2 lines – Plank up, bear crawl through Pax weaving in/out. Mack tar Jai while waiting to crawl
Touch and Go
Same lines- Plank up, sprint through Pax weaving in/out. Merkins while waiting to run.
Over and Under
Same lines- Plank up, hop over first Pax member and under next and so on. Repeat over and under.
Partner up
Partner drag (50 yrds) switch and come back.
Grab some wall
o Peoples chair 1 min
o One leg up (30sec more)
o Switch legs (30sec more)
o 20 merkins
o People’s chair
o One leg up & arms up (30sec more)
o Switch legs / arms still up (30sec more)
Circle up
o Flutter X 20
o Hold 6in, 45, 90,6,90,45 and so on for a while
o Dolly X 20
o Russian Twist X 15 or 20…..by this time I was gased.
I will have to say less is more, the Weave is back and the Pax at Kevlar can now Twerk! Indian Weave went ok, seemed a little harder than a regular Indian run. Lots of mumble chatter “slow down the pace”. Somehow I ended up demonstrating all the common exercises, special thanks to TigerRag and Zip-A-Dee for the extra enthusiasm.
The Bear Crawl was pretty much a complete disaster! The Pax were patient with my long winded thesis explaining the upcoming wreck but let’s be honest a Bear Crawl is work regardless of how you do it.
After the first line plank w/Bear Crawl, the Pax had it under control and the Touch & Go/Merkin went a little smoother.
Over & Under, Huh? I think by this time the Pax were tired of planking, I know I was! By far the O&U went the smoothest of all the other planking pain!
Pain, ha-ha! The partner drag definitely killed the chatter and smoked some legs in the process, it for me anyway!
All and all, I had a great time with my first Q and appreciated the opportunity. Thanks for all the support and I can’t wait until next time. It will not require cliff notes to understand the moves! Ha
See you in the Gloom!!
Dead Wood
For those who wear short shorts and know what a Fartlek is, then the BRR is likely about the running. For the rest of us, the BRR is what happens between the running: the fellowship, the laughs, the teamwork, and the dumpster diving. It’s not often you see a grown man emerge from a dumpster with a typewriter under his arm. It’s rarer still to watch a grown man disembowel a typewriter in a Blowing Rock parking lot. But I am getting ahead of myself…..
For the uninitiated, the Blue Ridge Relay (BRR) is a 208 mile foot race from Mt. Rogers, VA, to Asheville, NC: the very definition of #CSAUP. This sounded like a good time to Mall Cop (midnight kettlebell enthusiast and, according to some, the Founder of F3) so he elected himself team captain and cobbled together a clutch of the gassiest, most malodorous misfits in Area 51–some of whom were actually runners.
The course is split into 36 legs, ranging from 2.5 to 10 miles and rated (arbitrarily, it seemed at times) by difficulty: Easy, Moderate, Hard, Very Hard, and Mountain Goat Hard. Each of our 12 man team would run three legs, with about 8 hours of rest in between. Six team members and their driver would the Active Van, while the remaining six members and their driver would be the Inactive Van, using the downtime for fueling, sleeping, and harvesting metal from anything not bolted down. The A51 Team was divided as such:
Van 1: Skywalker (driver); Pax in running order—Strange Brew, Stone Cold, Stage Coach, Field of Dreams, Baracus, Mall Cop.
Van 2: Donkey Kong (driver); Pax in running order—Tiger Rag, Turkey Leg, Mighty Mite, Bugeater, Purple Haze, 49er.
The event meant different things to different people. Each of the pax describes the race in their own voice.
It was truly a pleasure and an honor to be a part of this team…from the training runs to the actual event, it was an amazing personal experience for me. The camaraderie out there was awesome. I think I tweeted this…but I will repeat it here: The handoffs were a key point for me, knowing that the guy coming in and passing the bracelet to you just ran his butt off for the team and that the guy you are handing the bracelet to at the end of your run is about to do the same…it was awesome being a part of a common goal and singular purpose.
As for the time out there, a couple of items to note:
1st F
2nd F
The impact of something labeled CSAUP was profound…so much so that it was neither CS nor UP for me.
Donkey Kong spending over an hour of his wait time taking apart an old word processor he found in a garbage can.

Flight of the Conchords singer salvaging metal. “Ah, yeah. You know what time it is: it’s Business Time.”
EDITOR’S NOTE: Overheard exchange between Bug and DK, just after this picture was taken:
Bug: “What do you do with this stuff? Does your wife let you bring it home? Do you make it worth her while? Are you a TOTAL LUNATIC or something?”
DK: “Sir, if you are going to patronize me, you are going to have to come stronger than that weak stuff.
Bug: “No, I meant do you make her nice stuff for her with it? Jewelry or something?”
DK: “No.”
Bug: [sheepishly] “Well, if it’s not spoken for then, will you make me a nice broach that solenoid?”
If anyone thinks they can’t do this, they’re wrong. 1 year ago I hadn’t run 1 mile contiguously [Ed: he means “continuously”. He’s from Canada and still learning the language. Cut him some slack, eh?] and I just ran 15 miles in under 24 hours thanks to the hard training, encouragement from the pax and teamwork on the relay, it was an absolutely blast, there is nobody out there that worked harder than anyone else, there is no doubt some of the legs were much more difficult than others but the beauty of the team is that you could structure a challenge for everyone while having a wide variety of skills on the team. This event embodies the F3 idea that it isn’t about you, it is about everyone else:
I could ramble on, but will cap it at that, I had a phenomenal experience because of the other 13 guys on the team.
My personal thoughts on the event are as follows:
I was very hesitant to sign up for the BRR not being a runner so I didn’t. However I was tempted at least. As the team was formed I thought I could at least put my name down as an alternate in case they got desperate enough to need me (frankly, forgetting that in F3 it doesn’t work that way). As it happened, MC asked me if I wanted to run as a spot had opened up and I realized I had to put my money where my mouth was and said yes. I then realized that not having run more than 4.5 miles at once and never two days in a row (never mind more than once in a day) I’d have to step up the running training which in partial thanks to Fast Twitch [Ed: In your face, Bagpipe!] I did. I trained as best I could, even running while on work trips and vacation (something I probably wouldn’t normally do) because this is a team event and the team relies on everyone. I never once heard, even under someone’s breath or saw a raised eyebrow or anything like that when my teammates heard I was joining the team, quite the opposite, again, F3 embodiment to the max. There are some extremely strong runners on this team, who could have easily demurred about Strange Brew joining a running team but instead welcomed me and helped to push me throughout the training. When I ran my first leg down the hill at a 7:41 average pace I was ecstatic (although finished second last of all the runners I started with) and so was everyone else waiting for me with a water and gatorade in hand, that’s when I knew this event was going to be another special life experience. I’m not going to make more of it than it was but the 1st F is obvious, the 2nd F was real, some of what I thought at the time was 3rd F was probably O2 and sleep dep hallucinations so I may discount that. Thank you Stone Cold, Stage Coach, Field of Dreams, Baracus, Mall Cop, Tiger Rag, Turkey Leg, Mighty Mite, Bugeater, Purple Haze and 49 er, Skywalker (I know how much you wanted to be out there) and Donkey Kong for the experience. I am up for next year, would like to try to step up to a slightly more difficult spot and be even more challenged.
This was both a blast and challenging for me this year and I want to see how much faster I can run with this last 20 lbs off of me and one year of training for the event under my belt. I’m determined to become a lean thoroughbred runner this year!
I also hate that I had to run my 3rd leg in pain. I felt great on my first leg and half way through my second leg, but in the final 2 mile descent I started feeling my ankle and arch of my right foot that I tweaked 3 weeks ago on the long Sun morning training run. I didn’t want to alarm anyone though and just gutted out my 3rd leg Sat morning. It was so surreal because it was a cool misty morning and just as Baracus handed off to me the sun burned through the fog and revealed the most beautiful scenery for a morning run that God could have provided. I wanted to put my head down and run forward with everything I had, I intended on having a PR on that last 4.5 miles but about a quarter of a mile in my ankle just screamed at me that today wasn’t going to be that day. I just had to bear it and gut it out to the handoff to TR. It was a major disappointment for me in one way, but bitter sweet still as I had 3 kills (that weren’t women) on that last leg. I feel like I can pickup 15 to 20 mins next year.
Thanks for going on this adventure with me this weekend as it was a major accomplishment for me as this was the first official race I have run as an adult. Back at the first of the year I asked myself what was the most #CSAUP thing I could do, and I thought #BRR. There wasn’t a team formed yet from Area51 so I talked about it with Skywalker after coffeetiria one Sat. Thank you for pushing me to do this and for your selfless act of driving van 1 while yearning to be on the course yourself. It showed class, leadership, but beyond anything else true friendship!
I also want to thank TR because I’ve never acknowledged to him how big of a factor that he has played in helping me have the courage and determination to keep posting when I first came out to F3 as a 245 lb man. His words of encouragement and the knowledge that he once weighed 317 was a huge factor and I’m very grateful! [Ed.: You had to say “huge” didn’t you? TR is grateful his past exuberant gluttony could be of service.] Thanks to everyone else for your part as well, as like Brew I could go on and on but I’ll stop here! This was a blast and I can’t wait until next year!
It was a true pleasure and honor to be on the A51 team for this event. And what an event it was! The 1st and 2nd F were just flat out (poor choice of words) awesome.
I enjoyed every minute of it, well, ok maybe there were a few moments that were not as enjoyable as others:
Some other noteworthy memories:
These are just a few of my memories from the weekend. It was a special time just like GoRuck where we learned how we can push ourselves and persevere. So thankful to have enjoyed it with you gentlemen. Until the next CSAUP.
F3 has meant a tremendous amount to me in the last year. Each of the 3 F’s has made a big impact on my life, and I’m truly honored to be surrounded by men with like goals and desires in life. F3 continues to be a great influence on my life and my boys’ lives as they have become involved. Iron sharpens iron. I could not imagine running the Blue Ridge Relay any other way than F3 style. There were elements of personal challenges within a team event. While pushing yourself toward your own goals, the goals of your team also pushed you. Thanks to all my teammates for letting me be a part of the fun! I can’t wait until next year.
Memories from the BRR:
As a somewhat newcomer to the Southies, I am overwhelmed at the fellowship and how you all pulled me into the team. Going in, I had the regret of not making more training runs and workouts to get to know you guys better. Now I realize that there is always something more to realize from F3. Best experience to date, and the reward is my A51 Brothers.
I’ll never forget that dark drive up Grandfather Mountain thinking if Stone Cold can grind this out, I can always dig deeper. A truly inspiring team of men.
Thank you all, Van 1 and Van 2. Long live the alien looking masterpiece!
As I’ve been reading all of your reflections from the BRR, I find myself saying “Yes! Me too!” The BRR was a unique experience for me in that it was the first time I’ve done a CSAUP event like this, but in many ways my experience was just like what each of you has described. To me that is validation of the camaraderie I felt, the fellowship I enjoyed, but most importantly the experience of being part of something much bigger than me. F3 has been, and continues to be life-changing since my first workout at Skunkworks on 11/14/12. And to Bug’s point it makes me want to give more, and being a part of this event with all of you men was a great next step for me.
I had high expectations for the experience of this event. It completely blew them away and left me wanting for more! Here are a few of the memories I took away:
I’m in again for next year! It was an amazing experience with plenty of physical challenges and even more great fellowship. Thanks guys for letting me be a part of it!
I think everything has pretty much been said. Although at the last exchange zone while everyone was up at the check-in point, I was sitting in the van and witnessed a woman squat down, expose her rear end, and urinate 10 yards in front of me. She thought she was being slick by stepping around the other side of an open car door, but didn’t realize the car door was still 16-18 inches off the ground. I wasn’t quite sure what I was looking at, then it hit me. Classy stuff out there, ladies. #fullmoon
I used to consider myself a runner. Used to put in 40+ miles a week around the Booty Loop and surrounding terrain but I grew to hate it–not, as I’ve learned in retrospect, because of the physical act but because of the attendant #sadclown issues running was meant to exorcise. And so–years after giving up running– it pained me to hear a comment from Dredd re the BRR: “It’s the one #CSAUP event that we do that I would not miss. Because of the fellowship.” With that testimony, I knew I was going to be a runner again.
When you spend 36 hours in a van with 6 guys, you notice things. Here are some things I noticed:
As it turned out, I was able to get some undercover footage of Bug and post it on You Tube here: http://www.youtube.com/watch?v=6dhPlSMnLwQ
There are many more “had to be there” observations that point to the obvious conclusion from all this: You have to be there. Dredd is right and, Lord willing, I won’t miss another one. You shouldn’t either.
With half of the SPEARHEAD faithful resting up for tomorrow’s GORUCK Light and The Hoff glued to his toilet due to antibiotic distress only a small but brave group of 5 arrived in The Gloom to face the Friday the 13th frightfest that awaited them.
No one brought a hockey mask.
#dowork
Hop the fence, head to the end zone, drop rucks for…
COP (in cadence)
– x13 SSH
– x13 IW
– x13 Merkin
– x13 Mtn Climber
8 Mins of HIIT (High Intensity Interval Training)
– 20 seconds on, 10 seconds rest
– Alternating Squat Jacks and Plank Jacks
– 16 sets, max effort
Log PT Session
– 2 teams gather on opposite sides of “Daisy” — our daisy-chained log monster, courtesy Big League Chew — awaiting us midway between the sidelines in the endzone
– Team A executes stated exercise for alloted reps (in cadence)
– Team B runs to their sideline, executes 5 good-form merkins, runs back to the log and drops for user choice of ab exercise (flutter kicks or hello dollies) until other team completes Log PT
– Teams flapjack – Team B executes Log PT, Team A runs to sideline
Round 1 (in cadence)
– x20 overhead log presses
– x20 log squats
– x20 log lunges
– x15 log situps
– x20 decline merkins feet on log
30 count rest
Round 2 (in cadence)
– x10 overhead log presses
– x10 log squats
– x10 log lunges
– x10 log situps
– x10 decline merkins feet on log
30 count rest
3MOM (in cadence)
– x13 flutter kicks
– x13 hello dollies
– x13 UDT flutter kicks
COT
AAR/Moleskin
Couldn’t be more inspired today’s pax. This was a total grindfest of a workout, and every single person, to the man, gave 100% max effort. Every single one of us was on our knees at some point during the workout sucking wind for pushing so hard. There’s nothing like being on a team where you know every individual is giving everything they’ve got – it’s a rush. Strong work, men.
Thanks to M.Dora for providing the HIIT portion of the workout. Those FiA gals don’t mess around. In the first 2 minutes the HIIT had the cardio nearly topped out, and kept it there for the next 6. ZERO chatter from the men during this portion of the workout. They just put their heads down and pushed to the max.
Daisy is a work of art and genius, and an absolute B of a workout tool. Sectioning the log allows each pax to shoulder their share without worrying about different heights of the pax throwing the log off balance or shifting more effort to the taller pax. Chaining the sections together still requires the pax to work in unison. YHC failed to do that at the tail end of the overhead log presses causing Culkin and Schedule C to get their log sections yanked back. Sorry, F3llas.
Thanks to BTB for meeting me early to help unload the logs and get them over to the field and setup beforehand, and thanks to all the pax who helped stash the logs in the brush afterwards and who helped pull BTB out of the ravine.
ALCON
0630 tomorrow 09/14 at Independence Park: GORUCK Light launch. We have a bunch of F3 brothers participating for the first time, including Angler, SPEARHEAD’s 70yo War Daddy, as well as many of our FiA sisters. Come help us celebrate their Welcome Party and quality-test their beers.
The start of the Bull Dogs Matter tutoring program has been delayed one week. Thus, F3 will kick off the current year on Thursday, October 3. Thanks
The virtual shovel flag was planted and 25 men, all accounted for, gathered in the gloom for a downpainment on the weekend. Each man grabbed two bricks from the Q truck and we headed out
The Thang:
COP – SSH X50, Mtn Climbers X30, Man makers (without merkin) X20, Push Presses X25, Squats X25, John Travolta with brick X20 both L and R arms.
Run to small parking lot for plank led by Runstopper while the Q retrieves more bricks for PAX
Mosey up to Little Ave and partner up – Partner 1 runs up Little Ave while Partner 2 does AMRAP of called exercise – flapjack
Job to parking lot for lunges and sprints with excercises in between (man maker merkins, push presses and curls, peter parkers, and others I can’t remember)
COP – Protractor at various angles
Jog around football field and back to the house
Naked Moleskin
Given combination of a nagging injury and poker night on Thursday night, I developed a backup plan in case I had trouble getting out of the farsack. Farside was ready to go and the PAX is surely better off that I showed up. He was itching to go and I could see the disappointment on his face when he saw me in the PAX. Luckily I walked away from the poker game without having to mortage the house. Otherwise I might have been a little ornery in the gloom.
Bricks always deliver as it’s harder than you think to carry them around for 45 minutes. My shoulders are reminding me as I type this backblast.
As always, it was a blessing to lead the PAX in the gloom. Let me or Escargot know if you want to take the helm. I’ll even bring the bricks if you want to use them.
Announcements
Purple Haze and Champagne (the man and not the drink) are leading The Stand right after Centurion every Friday at Panera Bread right up the street.
Tutoring at Billingsville and AG Middle School has kicked off. Anyone interested in exploring tutoring options in South Charlotte can contact me for information on what we are doing. It’s really important to help our kids as they are the future( and will be payig social security when we are hopefully starting to collect).
Tomorrow is Friday the 13th, and SPEARHEAD is gonna get scary. We launch at 0530 from Carmel Middle School.
Important to note:
– SPEARHEAD is a regular, typical F3 workout, only ruck-oriented, like a Gear workout.
– DO Arrive early and warm up on your own in the parking lot before 0530.
– DO pack your full Challenge weight (6 bricks or sandbag/weightvest equivalent)
– DO NOT pack more than your full Challenge weight or you’ll be sorry.
– DO NOT pack less than your full Challenge weight or you’ll be really sorry.
– Bring an actual hockey mask and earn an extra patch credit.*
/Dora
*Bringing an actual hockey mask will not actually earn you an extra patch credit, but you can wear it during the workout…which would be cool.
7 pax arrived at #F3RebelYell looking for an elective change in their physical appearance. If you showed up with an A-Cup, you left with a C-Cup.
The Thang
Mosey to BBall courts for COP
SSH x 20
Slow Squat x 15
IW x 15
Mosey to picnic area for a quick circuit
Curb Merkins w Step up x 10
Derkins x 20
Dips x 30
**Repeat**
Mosey to soccer fields for 11’s
90 yard gassers – 1 diamond merkin/10 jump squats; 2/9…… and so forth
Mosey to school for a merkin wall-a-thon
1 minute wall chair – 10 wall plank merkins
1 min wall – 20 wide arm merkins
1 min wall – 30 CDD’s
1 min wall – 40 CDD’s
1 min wall – 30 merkins
1 min wall – 20 mak tar jai
1 min wall – 10 merkins – I really can’t remember if we did these or not #foggy
**205 merkins completed (if you count the 20 Mak Tar Jai)***
Mosey back to parking lot for Mary
Dolly – as many as you can do in 2 mins
LBC – as many as you can do in 1 min
Back Scratcher – as many as you can do in 1 min
Moleskin
Announcements
YHC will be co Q with Mall Cop this Sat 9/14 for a pain filled fun fest. This is YHC’s first year F3 anniversary and I am looking forward to Q ing the first workout I ever went to, where I could barely make it to the end of the warmup COP. For those vets out there I’ll do my best to make it worthy. Come check it out.
5 of South Charlotte’s brave stepped out into the gloom in this week following the BRR to get in some miles and dabble with some speed work on the track. It was good for 2nd F and good for building on some speed looking forward to Thunder Road.
The Thang:
– Start at 5:15 am from the normal parking area at the Four Mile Creek Greenway (across the street from Starbucks and Trader Joe’s at Bevington Place and Rea Rd.).
– Run 2 miles to South Charlotte Middle School (site of Death Valley).
– Utilize the running track for the following optional Farlek workout
– 0.5 mi (2 laps) at “hard” pace (individual PAX choose their own pace)
– 0.5 mi (2 laps) at fellowship pace together – catch breath
– 0.5 mi (2 laps) at “hard” pace
– 0.5 mi (2 laps) at fellowship pace together – catch breath
– Run up to parking lot
– 0.5 mi at hard pace until turning onto Rosecliff
– Run the 1.5 miles back to COT
Moleskin:
– After Tiger Rag introduced us to lands unseen to the east, YHC thought it would be good to build on this and throw in some track work at S. Charlotte Middle School. The PAX enjoyed stretching their legs on the track. Perhaps this type of speed work can be worked into the Devil’s Turn rotation from time to time.
– Speaking of Tiger Rag, he and Dolphin were conspicuously missing from the PAX this morning after hinting they would join us. Perhaps it was a relapse of BRR trauma, maybe it was just blatant fartsacking, but we did take notice of the absence.
– At COT, my watch said we covered a total of 6.35 mi today. The 2 mile warmup and cool down were nice bookends to the speed work.
– Welcome Zip-a-Dee to Devil’s Turn. Great work and I hope we see you out regularly. I bet it was refreshing for you to be able to talk again after the silence of yesterday’s workout. Also, welcome to Out Cold (YHC’s father-in-law) visiting from out of town. He was war daddy today and he and Bratwurst left the PAX in the dust on the run back to COT. The man’s a beast.
– Thanks to Bratwurst for the tips (and website) for the pace to run the intervals. The expertise is much appreciated and it is inspiring to have some smoke boots in our midst.
Announcements:
– F3 golf tomorrow at Emerald Lake Golf Club in Matthews