16 faithful posted at 0630 in the middle of the beautiful Blue Ridge Mountains for a “moderate” workout, but Sauerkraut didnt get the memo.
Skywalker on Q:
COP
SSH, IW, 10 Burpees, Seal Jack, Merkins, Peter Parker, Dolly, Parker Peter, Mountain Climbers
In same parking lot:
Sprint to end 10 burpees, sprint back – Squats til all Pax are back
Sprint to end 10 burpees, sprint back – merkins til all Pax back
same with Dolly
We might have done it again; I dont remember
5-7 MOM
Sauerkraut on Q
Definition of Sauerkraut:Chopped or shredded cabbage salted and fermented in its own juice.”
Mosey to Stone Wall by the Babbling Brook for some Legarama
Peoples Chair
Squats
Peoples Chair
Jump Lunges
Something else but I was too smoked to remember
Mosey some more………until FINALLY
The Baby Layer Cake with a Side of Sauerkraut
Spint up/back parking lot then 5 Merkins,
Same with 5 Derkins
Same with 5 Squats
Same with 5 Jump Lunges
Same with 5 Burpees
Run a “Pal” – a backward lap in Sauerkraut-speak
Plank til done
Spint up/back parking lot then 34 Merkins,
Same with 3 Derkins
Same with 3 Squats
Same with 3 Jump Lunges
Same with 3 Burpees
Run a Lap that’s Sauerkraut-speak for run the Pal in the other direction.
Run back to Hibbard Hall (up a STEEP HILL), while being filmed by The Lizard, for COT
Naked Moleskin
So first, this was supposed to be a FNG-friendly workout as we had several new members of the Pax who joined us as FNG’s yesterday at the workout led by Dredd and Swiper. Dredd had asked us to keep the intensity to a moderate level, but Sauerkraut was having none of that. In fact, at lunch he kept defending himself with the line, “That’s nothing compared to what we do at Bastion.” Yeah, probably true, but the Blue Ridge Assembly site is essentially one big hill with almost no level ground and at altitude higher than most of us flatlanders are used to, Kraut.
Of course, it didn’t help that after hearing what YHC had planned for the first half of the workout, that Kraut had to call an audible and change his attack plan 5 minutes before launch. So Kraut ran the pax around, and around, and around, and around, the Assembly site trying to find the ideal locations for his doses of #downPainment.
T-claps to Hercules, a 60+ year old former flight surgeon who flew on the C-130.
And t-claps to all the JFG guys who had never been to an F3 workout until this weekend. We hope that you got a good taste of what has the rest of us so addicted. We look forward to seeing you guys in the Gloom!
And special t-claps to Davis “The Lizard” Kuykendall, Ken Schultz, and Chip Cash with Search Ministries for inviting us to Search’s 2013 Bootcamp. It was a great blessing to be amongst so many awesome men of God – young and old.
Aye
31 Pax posted without a shovel Flag today, but not without heart. In the gloom, there was Lot of #mumblechatter this morning due to the fact that I had my iPhone AND a Winky? I must admit it wasnt the fanciest Winky, (in a snack ziplock bag) but it served us well.
Ninja Turtle and I were planning on joining the Raleigh Pax in running the Spartan Super in Leesburg VA today, but due to wifies derby game tonight we chose to stay here and Q at the Rock instead. Needless to say, since I typically miss 3 obsticals on any of my Spartan races, I wanted The Pax to enjoy the 90 Burpees which i missed out on in todays race.
Tha Thang
Partner up – Size Doesnt Matter (at least this time)
Mosey to pavilion
TABATA FROM HELL
3 Sets each .20 Sec on as hard and as fast as possible .10 sec rest
Mission accomplished: 200 + BURPEES
Not enough time to post all the details of this workout, just know that it was a whole lot of fun.
Job to BAC hill:
Partner 1 = nonstop flutter, partner 2 = up hill for 2 burpees. Flapjack
Partner 1 = nonstop dolly, partner 2 = up hill for 4 burpees. Flapjack
Partner 1 = nonstop LBCs, partner 2 = up hill for 6 burpees. Flapjack
Partner 1 = nonstop rosalita, partner 2 = up hill for 8 burpees. Flapjack
Indian run to 521 bridge: peoples chair with alternating leg extension, then 50 shoulder press.
Jog back to parking lot:
Bear crawl across lot, 10 squat, bear crawl back.
Crab walk across, 10 merkins, crab walk back.
COT
Moleskin:
Original Q confusion turns out to be best of both worlds. We packed a lot into 60 mins and
shared duty without planning = good times. When Frehley pulls out the KB and index cards of doom,
prepare to get smoked.
Announcements:
(On behalf of Mermaid and Tiger Rag)
As the shovel flag flew in the early morning breeze, 17 men, including 2 FNGs, set off into the gloom for another #F3DayZero beatdown. Mermaid had the first half for his virgin Q. Tiger Rag had the second half for his 117th Q. Both brought the pain.
The Thang
Mermaid Q:
Baby jog around the McAlpine track, stopping five times along the way for 15 merkins.
Run back up to the parking lot in front of the school for COP:
Mosey to the benches in front of the school. Partner up (size does not matter) and follow the homeless guy weinke. Partner 1 – run around perimeter of front parking lot; Partner 2 – perform outlined exercises; flapjack.
Decline plank-o-rama – right leg up, left leg up, six inches, right leg up, left leg up.
50 LBCs, then run to the side of the school for some people’s chair – regular, right leg up, left leg up, repeat. Finish Mermaid’s Q with 50 more LBCs.
Tiger Rag Q:
Mosey to the rails for some plank rail slides followed by a backward bear crawl up the ramp underneath the rail slide tunnel.
Mosey down to the basketball court and circle up for some Mary:
Mosey to the far side of the track, line it up along the sideline for sprint-o-rama (all timed):
Mosey to parking lot for COT.
Moleskin
Announcements
48 Pax gathered in the gloom on a cool morning to enjoy a CSPAN/Santini interval session. Unfortunately we have been informed our parking at the Springs building which is vacant, never used, and apparently a bio, ecological, and/or moral hazard will be need to cease and desist. It is suspicious however that Rosalita might have been the instigator. Nonetheless, The Fort will prevail and begin parking in Red Dragon’s parking lot next Saturday before the split.
The Thang:
CSPAN in lead: Reminded us of the importance of relationships, investing in them, and thinking of the one or two relationships that we need to attend to immediately. A series of yoga/cult exercises were then done followed by a sprint to the Playground where we attempted to kill the grass around the perimeter of the playground. 5 pullups, 10 merkins, 20 Dips, sprint – repeat 5x; Mountain Climbers, Peter Parkers, Parker Peters while your partner sprints – 3 x; Merkins while your partner runs. I forget how many but it was a truckload – Repeat 5x. There was something else but I blacked out.
Santini in Lead:
Mosey to Circle; 50 Imperial Walkers; 20 Squats; 20 twist things we have not named yet in the squat position; Run to line up at the Tree; Psycho Bunnys for 30 yards. (big bunny hop, burpee and bomb jack); Run back; 30 yards of Squnges or Bar Crawls (just named but we like both); Squat, cross lunge, squat, cross lunge – repeat. Bear Crawl back. Head to COT.
Moleskin:
CSPAN challenged the Pax today with his personal story of his cousin who recently passed away. Making sure we attend to all of those relationships in our life that we are fortunate to have God put in our path. The PAX committed to making this a priority. Thanks CSPAN for the reminder and the challenge.
The time has come for us to finally put to rest who really brings the most speed to the table in Area 51: Fast Twitch or Bagpipe (others can participate as well, see below for details). Our Speed Showdown is set for Tuesday, August 27, at JM Robinson Middle School. UPDATED: Additional event by popular demand: 4×100 relay.
Date: Tuesday, August 27, rain or shine
Time: 0515 – 0600
Location: JM Robinson Middle School Track
Address: 5925 Ballantyne Commons Parkway
Note: The track is west of the school and the athletic fields. There is a small parking lot in front of the athletic fields where you should park. If the lot is full when you arrive, you can park at the school and there is a path from the school to the fields, but please note it is about a 5 minute walk (potentially 7 minutes for SOBs – “Sons of Ballantyne”).
1) 0515: Warm-up lap and stretching (Joker)
2) 0525: Mile Race Heat #1: Thoroughbreds (For all participants who typically run a mile in <7:30) (Turkey Leg coordinating)
3) 0535: Mile Race Heat #2: Mustangs (For all participants who typically run a mile in >7:30, Haggis coordinating)
4) 0545: 4×400 Relay: Fastest 4 Fast Twitchers vs. Fastest 4 SOBs (Haze coordinating)
5) 0555: NEW: 4×100 Relay: Fast Twitch vs. SOBs – must be different runners than 4×400
6) 0600+: Cool-down, Awards Presentation and COT
If you have any questions, please feel free to reach out to:
Turkey Leg, scott_mastbrook@yahoo.com, 214.529.4284 or
Haggis, George@stonemanrocks.com
Looking forward to seeing you out there on Tuesday!
Pax,
We’ve lined up a CPR class for the pax in the S. Charlotte area. It is set for Saturday, Sept. 14th from 9am-12:30pm at Covenant Day school, the C-Building, park near the flag pole near the school buildings (not the main sanctuary). Special thank you to M. Stage Coach, who will be our instructor. Note: this is not a certification class, you will not be certified but you will know what to do if one of us passes out one morning in the gloom. Plus it’s not a bad idea to know what to do just in case you ever need it at home, work, lake, pool, golf course, etc.
There is a $10 fee to cover the dummy rental and literature.
This class is limited to 20 people so if you are interested please email Stone Cold at wes.wetmore@randstadusa.com. We’d love to have a couple of the regulars from each workout location in the South CLT area. If you cannot make this one, we’ll try to have another one in the near future.
25 Men showed up to close out there work week and deposit a hefty downpainment.
The Thang,
Jog to the East parking lot for a little warm up.
25- SSHs
10- Merkins
15- Squats
10- Merkins Burpees per minute for 10 minutes.
Jog to the parking lot near Panera.
15- Flutters
20- Imperial Walkers
Count off by two (some difficulty in the pax).
Head to the Carmel Corner Center.
One’s
10- Merkins
15- Squats
20- LBCs
Two’s
Lap up the stairs over to the other side and down.
Flap Jack x3
Jog to the picnic tables.
11s with dips and decline merkins (fatigue was setting in and I have no idea if I finished the whole set)
Jog to the back parking lot for some Mary.
25- Rosalitas 6 inches hold
20- Freddie Mercury
15- Squats
20- LBCs
10- Knee Ups
Head to the COT with just enough time for 10 more burpees
Moleskin:
YHC was confused by the lack of mumble chatter about 10 Burpees per minute for 10 minutes. Probably just as confused as the Pax was by doing 10 merkins per minute for 10 minutes. Problem was quickly resolved. Burpees are even more deflating when RunStopper finishes them in half the time. #rediculus
Welcome FNG “Gutter Ball”, solid name. Hope to see you in the gloom again soon.
It is great to be back with the pax and I feel fortunate be able to lead once again. With that being said, it is time for some of the pax to start stepping up for your first Q. I am happy to split the workout with any of you, as will many of the other seasoned Q’s. It is not as difficult as it might seem, you will actually wonder why you had waited so long in the first place. I will be setting up a online Q sheet soon.
Check the website and weekly email for new workout locations, events, and information.
Aye!
Escargot
Another great turnout at Kevlar this morning for a Bulldog lead beatdown involving pretty much every muscle in the human body. Could have topped 40 if Hairband (@ktackel) lived up to his Twitter hype! Fartsack-1 Hairband-0.
THE THANG
Jog from lot around back of church.
Call from Q to get in groups of 3 – 15 burpees or 10 if you failed to get in a group of 3.
On the move.
Call from Q to get in groups of 5 – 100 merkins or 30 if not in group of 5.
Mosey tp grass.
SSH x 20
IW x 20
Merkins x 15
Squats x 15
Honeymooners til it felt good (Deadwood)
Mosey to hill – exercises in cadence
Merkins x 12 sprint to top
Squats x 15 sprint to bottom
Diamonds x 8 sprint up to top of hill and back
Split jumps x 10 sprint up hill and back
Russian twists x 20 up and down sprint
Spartan burpees x 13 up and down
Jog to soccer field and get in lines of 6
Merkin ladder – 8, 6, 4, 2 and sprint to back of line
Wide arm merkin ladder – same as above
Diamond merkin ladder – same as above
Squat jumps – 8, 6, 4, and sprint to back of line
Combo – merkins 8, wide arm 6, diamond 4, squat jumps 2
Two groups for suicides – one runs, other planks
COT
MOLESKIN
Good to have all of the Go Ruck and BRR boys out today and a fine set up gents showed up with new faces adding to the pax each week.
Deadwood has been a new found source of entertainment and he found his favorite F3 exercise this morning – The Honeymooner. The yoga ish pose of thrusting one’s hips to the floor in plank really hit home for him today and I am looking forward to him Q’ing a workout with a good 20 minute Honeymooner component thrown in! “This feels reeeeaalll goood” was his quote. Deadwoods Twitter feed is second only to Hairband who tweeted much but delivered little from the warmth of his fartsack and blaming his alarm clock.
The hills were back in force today and took a couple of casualties with a few fellas wandering over to “inspect” the bushes between rounds although nothing like the inspection I heard Big League Chew gave them in recent Kevlar workouts! Clowncar skipped a few hills while grabbing his ankles to regroup – hats off to you fella for your consistency the last few months.
With the tires still chained up cones were the name of the game with some hard rounds of upper body. Brown went as far to say that he felt like he had just undergone breast augmentation with the amount of merkins performed. In reference to big chests The Hoff’s name was mentioned as he has been spotted doing F3 workouts in the parking lot of the Y in full F3 gear. Dangerous games messing with the Y’s membership as they’ve been known to kick you out…
Suicides today were the finisher and I am glad that Big Gulp just managed to cross the line in time to avoid a further round.
Great work by all and a pleasure to be back on a Friday to lead such a great group of men
11 men stayed close to WEP for the Laces In workout. Little did we know it was going to be a suicide mission led by Cake Boss.
(Flacco posting for Cake Boss)
The Thang:
Warm up run up to the middle Springs lot.
SSHx20
IW x 20
CDDx15
LBCx15
Merkin x 15
Hello Dollyx15
Wind mill x10
Peter Parkerx10
Log Jumpx10
Parker Peterx10
Partners
#1 suicides x 2
#2 Squats with kick
#1 suicides x 2
#2 Apollo Ono
#1 suicides x 3
#2 Basketball drill
Run to stairway to heaven
Partners
#1Power jump #2 run hill 5merkins top of hill
#1Lunge #2 run hill 5merkins top of hill
Abs & plank series
COT
Moleskin:
No opportunity for YHC to ease back after vacation… Cake Boss brought the pain. Great to see Funhouse hang with the Laces In crowd and give an extra little push to the PAX.
Suicides on the Stairway To Heaven were brutal. Who thinks this stuff up?
Reminder: Camp Care 5K is coming up on Saturday, September 7th. Decibel promised there will be Bratwursts and beer.
There was some early chatter about this scene from Planes, Trains and Automobiles: