Aye, 3 pax gathered in the post gloom on Monday morning to enjoy the trails of Col. Francis Beatty Park in Charlotte South.
Thang:
6 mile loop at Beatty Park and mixed in some “pain stations” every 2 miles. The warmer temps were a nice break from the cold and plenty of sweat was left on the trails.Mosey from cars to trail
Run 2 miles : 20 walking lunges
Run 2 miles: 15 incline merkins on downed tree
Run 2 miles: 10 spartan burpees
Mosey back to carsMoleskin:
T claps to turkey leg for double posting today. He hit Area 51 for boot camp and then came out to Beatty. Also, Santini made the trek to Beatty Park all the way from Fort Mill. Although our group was small, we represented F3 well. A fisherman in the parking lot remarked that we looked like we were “killing the woods”. Trail running seems to be a natural fit for F3 Nation! Great job guys.
20 men posted in the Area 51 gloom for the soft launch of a – yet to be named – Monday morning Charlotte South workout at Mckee Road Elementary School.
The Thang
1/4 mile run
SSH X 30
Imperial Walker X 30
1/4 mile run
Merkins X 40
Squat X 30
Carolina Dry Dock X 20
1/4 mile run
Plan-o-rama
Incline merkins X 20
People’s Chair / Two Minutes of Jack
Decline merkins X 20
Lunge walk
Playground for 10 pull ups; 20 dips; 30 squats – three sets of each
Relay races [4 teams of 5; 60 yard dash] X 2
Merkins X 20
Moleskin
– Strong turnout for a soft launch. Monday Nov 19 is official launch… workout name TBD. Format will be traditional boot camp, with some surprises from time to time to keep things interesting. 5:30AM – 6:15AM Monday mornings at McKee Road.
– Interesting dance moves by Donkey Kong in the gloom, with West Side Story as his inspiration. One of those – you had to see it to believe it things. Don’t quit your day job DK.
– Relay races were a show. Quarter Pounder showed his deceptive speed, just gliding along with his 6’5″ frame. Ocho Cinco has the fastest feet in Charlotte South, but others showed some wheels as well… Runstopper, McGee and our FNG from Rockingham [nickname = Dirt Track].
Twenty one Pax learned that sometimes you CAN poke the skunk.
WARMUP
KB THANG
COT
MOLESKIN
23 men gathered in the Area 51 gloom for the typical Saturday morning fun.
The Thang
McGee QIC
Burpee Warmup
10xSSH / 1 Burpee
10xSSH / 2 Burpees
10xSSH / 3 Burpees
10xMountain Climber / 4 Burpees
10xPeterParker / 5 Burpees
10xImperial Walker / 6 Burpees
10xLBC / 7 Burpees
10xSquat / 8 Burpees
10xMerkin / 9 Burpees
800 Meter Run / 10 Burpees
1 Minute People’s Chair / 10 Burpees
15 Burpees / 50 Merkins / 20 Pullups
1 Minute People’s Chair / 10 Burpees
Partner Carry / 10 Burpees
Partner Drag
Joker QIC
100 yard run at 50% then plank
100 yard run at 75% then plank
100 yard run at 100% then plank
100 yard run at 75% then plank
“The Tickler”
-Squat with rock in hands X 40
-Curl with rock in hands X 40
-Shoulder press with rock in hands X 20
3 minutes of Mary
Bear crawl X 2
Lunge walk X 2 [with 20 merkins at turnaround and 20 merkins at finish]
1/4 mile run with sprint to finish
20 merkins in COT
Moleskin
McGee fit 105 burpees into his 30 minutes at the helm. Ocho Cinco noted after the second burpee call that burpees early in the workout aren’t so bad. He did not double down on that comment later in the workout.
TClaps to Donkey Kong for powering through a tweaked back.
Pretty Boy Quarterback assured McGee that he would be at the workout on Saturday. Pretty Boy Quarterback followed through on his promise. He arrived during the Circle of Trust, which is a record for LIFO behavior in F3 Nation, surpassing Bootlegger’s 45 minute late arrival. Upon PBQB’s arrival, Joker asked him to rep out ten merkins, so as to allow for inclusion in the headcount. PBQB complied, with good form no less.
TCalps to Hokie Stone’s velvet sweatpants… a very strong fashion statement, that elicited — deservedly so — a fair amount of ridicule. Don’t let the haters get you down Hokie Stone… wear those velvet pants with pride. Just don’t wear a matching top.
The Shovel Flag was planted and 25 of the faithful attacked The Rock together.
The THANG:
COP
SSHs x 25
Imperial Walkers x 25
1-Legged Merkins – 10x Left, 10x Right
1-Legged Burpees – 10x Left, 10x Right
Jog to picnic tables
Dips x 75 (25×3), LBCs x 75 (25×3)
Lunges
Jog to soccer fields
Merkin-Mtn Climber Clusters: 10 merkins/10 MCs; 10 diamonds/10 MCs; 10 wide arm/10 MCs; 10 stagger-arm right merkins/10 MCs; 10 stagger-arm left/10 MCs
Plankorama led by Dredd for a few minutes
Partner up for Prairie Fire Mary (aka Leg throws) x 30
CCVs – 10x Right, 10x Right
5 minutes of Mary: Dolly x 20, Low Flutter x 20, Rosalita x 20, High Flutter x 20, Superman
Forward Lunges
Backward Lunges
Gorilla Walk
Broad Jump Burpees
Jog to Kitty Litter
Bear Crawl
Crab Walk
Wheelbarrow
The Plow
The Rocks: Up and Over (Boulders is what they are!)
Jog to NorthFace
Partner Carry Up x 3
Jog to COT
The MOLESKIN:
25 Pax strong this morning at the Rock. The Rock has become a Boulder. But nothing the Pax can’t overcome! Much thanks to OBT and Dredd for the fellowship. Dredd with the constant chatter but awesome leadership. Does OBT ever get a word in when those two are together? And thanks to OBT for taking us out with a strong prayer.
2 FNGs today at the Rock: Haggis – Scottish. Boxer. Stone Mason. Need we say more? And Tater – Clemson, Dental Implant Salesman — more to be said when you return! Great to have you both with us and look forward to seeing you again soon.
The Shore introduced the Boulders to the Rock, which turned just 2 months old today – Aye! Much more to be accomplished at the Rock.
Heard some bellyaching at the beginning with 1-legged merkins and burpees not being easy enough for warmup. “Sounds to me like you’re daunted! Are you men or amoebas?” (Name that movie.)
Scaling NorthFace with 180+ lbs. on your back is no small task. Nice work men. More of that to come.
See you soon on another gloomy morning!
5 pax set out in the early morning chill to get some Fartleks in.
The Thang:
4 or 6 miles. Quarter mile sprints mixed in each mile.
The Moleskin:
Today’s pax have replaced the old regulars lately and been showing up and running hard. Good to see you all.
It is cold out there these days which tightens the chest and numbs the hands. Still its good to get a breath of fresh air in early in the am.
Supposedly this greenway will be closing at some time in 2013 (for a 2 year sewer project). We’ll have to find a temporary new home at some point, but will enjoy the soft gravel until then.
22 Pax reported at 0530 on a frosty morning for some fun in the gloom that is Death Valley.
Warm up run around the baseball fields to the track
COP
SSH – 20
Imperial Walker – 20
Squats – 20
Merkin – 20
Moutain Climber – 20
Electoral College 400’s – 270 exercise repetitions mixed into 2×400 yard run
400 yd run broken at each 100 with exercise: Burpee x30, Merkin x30, Squat x30, Jumping Lunge x30, SSH x30
SSH as all finish first lap
400 yd run broken at each 100 with exercise: Jump Rope x30, Squat x30, Merkin x30, Burpee x30
COP for the Right and Left (leg that is):
One Legged Jump Rope: 10x right, 10x left in cadence
One Legged Dead Lift: 10x right, 10x left single count cadence
One Legged Jumps: 10x right, 10x left on your own
Mary
LBC – 20x
Dolly – 20x
LBC – 20x
Flutter – 15x
LBC – 15x
CCV – 12 right , 12 left
600 yard Indian Run
Run to baseball bleachers
20 dips and 20 steps ups
Run to baseball field far foul post, sprint to opposite foul post
COT
Naked Moleskin:
1) Tiger Rag remains on the anti-tights campaign and is ensuring that anyone (YHC included) daring to don the sleek, warmth providing clothing chosen by athletes around the world is mocked.
2) First sight of frost on the field at DV provoked some cries of “but it’s cold” when the first set of Merkins were called out on the field
3) Strong work by all on the Electoral College 400’s. Second set of burpees definitely left YHC gasping some cold morning air
One shovel flag. Twenty-two Pax. Forty five minutes. For whom does the Kettlebell toll?
WARM UP
COT
MOLESKIN
26 men gathered in the Area 51 gloom.
The Thang
Veteran Workout [led by Far Side and Countertop]
Rookie Workout [led by Joker]
Moleskin
24 Brave souls posted in the fridged gloom to take on the Murph with 20 minutes of Mary / Core tacked on at the end!
Warmup: Mosey to the starting line measuring 1 mile for a quick SSH x 20, then the gun went off sending the Pax off to the races!
The Thang:
Run 1 mile from the starting line at Calvary Church down Pineville-Matthews Rd to McAlpine Elementary Owl Bars and sidewalk railings. Perform 100 pullups / Australian pullups, 200 Merkins, and 300 Squats broken up into 10 sets of 10 pullups, 20 Merkins, and 30 squats. Run 1 mile back to the measured line at Calvary Church.
20 some odd minutes of Mary / Core exercises:
LBC x 50
Rosalita x 30
1 Legged Dolly x 10 L, and x 10 R
Dying Cockroach x 20
Can’t remember the Rep #s of following:
Freddie Mercury
1 Legged Flutter L & R
Mason Twist
Trunk Twist
Crunchy Frog
Plank – Regular, L arm up, L leg up, regular, R arm up, R leg up, Regular
Couple of minutes of Stretch Armstrong
COT
Naked Moleskin:
Thank you Lt. Michael Murphy, Navy Seal, KIA in Afghanistan June 28, 2005 (Medal of Honor recipient). We are honored and privilleged to have the freedom and opportunity to do what we do because of you and all the other men and women who sacrifice by the service they give to our country, some by the ultimate sacrifice! We also thank you for the workout you called Armor, which was renamed in your honor (The Murph), although most of us were calling BS on it after about set #7 or 8.
Strong work by all today! This was the South Charlotte Pax innaugural running of The Murph and the Pax blew away the clock with times much faster than we all expected. Most Pax finished The Murph between 35 to 40 minutes.
Kings of the Mountain were Tiger Rag, Ocho Cinco, and Uncle Leo who blazed through the workout and sprinted the mile back home. By the time YHC got back to the 20 minutes of Mary they had already done 50 LBCs and had just started the Rosalita. Strong guys!
And to top it all off, our resident Aqua Man, Uncle Leo, dove into the indoor heated olympic sized pool somewhere in South Charlotte, (perhaps Charlotte Latin?) to warm up for the Murph by swimming for about 45 mins. And he still finished The Murph 3rd! You da MAN Uncle Leo. Are you training for a TRI or swimming just for the love of exercise?
We had 2 FNGs today at The Rock (Sputnik and Garland) who had no idea what they were getting into with The Murph until it was too late. As YHC started explaining what we would be doing they both took off for their cars. We all started yelling for them to not be too scared, but alas they where either getting some gloves or shedding a sweat shirt and hussled back to our ball of man prior to starting. Come back out guys, it was a pleasure making a #downPAINment on the day with you and we look forward to doing it many more times in the future.
Today was a high water mark for total South Charlotte Pax posting with 50, as Death Valley had 26 of their own including 7 FNGs for “Rookie Day”! It was also great to have a quest Pax Field Of Dreams from the Metro AG/Cotswold Pax join us for The Murph. YHC met FOD at the Armor Friday workout as 5 of us posted for a downPAINment yesterday (Hops, Jamboree, Cheese Curd, Wanker, and YHC) and we talked about our festivites today. It was great getting to know you better at coffeetiria.
Special thanks to Alex P. Keaton (APK) for a fantastic prayer in the COT to send us out today. Way to bring that 3rd F brother!