Block Party
(MT on behalf of Fireman Ed)
We heard there was a convergence, we thought what is better than a Block Party. So the brethren of Ballantyne decided to throw a little pre pig pickin’ Block Party. Into the gloom the pax 9 began the party of pain.
Warm up;
Mosey to the four corners,
25XSSH, 20XSlow squats, 15XMC, 15XIW, 15Xmerkins
The thang:
The party was now beginning to ramp up, started with a nice little reverse Indian run back over into the office park. The person in front sprinted to the back and yelled Jenga, which sounded like a good term to use.
At the end of the run, burpees x 5; repeat 3 times.
We stopped over by Loch Ness. Then the block party’s main attraction showed up, Miss Cinder Block. Everyone grabbed one. Never seen anyone as excited as Freely’s Comet and Puppy Love!
To the lake, partner up;
Partner 1, runs around the lake with cinder block doing 10Xmerkins in three spots on cinder block
Partner2, 10 X step-ups each leg, 10X dips, 10 X rows each arm with cinder block. Keep repeating until partner is back.
Then switch and repeat.
Planking exercises and then mosey over to the other side of the lake with cinder block.
20Xmerkins
Then on to fitness trail.
Round 1: 10Xpullups, 15Xdeadlifts pressing cinder block over head, 20X squats with cinder block, 25Xcurls with cinder block.
Round 2: 5Xpullups, 10Xdeadlifts, 10Xsquats, 15Xcurls
Back to field by lake, lined up. Stack all cinder blocks on one end, then pass them all down the line and stack them on the other end. Plank and repeat.
10X merkins
Another lap around Loch Ness, no cinder block, Bratwurst was flying, great job.
5Xburpees to get loose for some Mary.
15Xflutter, 20XLBC, 12Xdolly, 15Xrosilita.
Up for 5xburpees; Back down for 15xHeals to Heaven.
Then we found out Miss Cinder Block had a last name and it is Webb.
Up to 5 merkins and 20 presses with the cinder block, ok lot of grumbling from pax so the last two sets were without Miss Cinder Block. Have to admit probably right decision as it would have fallen on my face if I kept going.
Then a real slow extremely slow mosey with some lunges and Miss Cinder Block all the way back to the starting point.
COT
Moleskin:
Everyone did a great job at the block party, it was a good time and maybe real soon Miss Cinder Block will come back and hang out with us. K9 great first week since last Saturday; it will get easier and you look like you are already making strides forward.
See you all at the second party of the day, the pig pickin!
Fireman Ed
Fun Bag’s
26 (1 FNG) eager men gathered in the gloom at CCHS for a classic beat down by Runstopper, one catch.. he wasn’t there at the scheduled launch (see moleskin for rest of the story).
The Thang’
- SSH x 50
- Squat x30
- Burpees x10
- 6 inch Plank – Hold
- LBC x 30
- Burpees x 10
- 6 inch Plank – Hold
Pop tha’ TRUNK – Mosey to the Highlander and hand out the goodies: 9 Sand Bags (35 lbs each) 2 Heavy Bags (100 lbs each – est.)
Partner Up
- Partner #1 run/shuffle around football field with coupon
- Partner #2 Mirkens and Slow Squats, Flutter, Rosalita in cadence – no count provided, just keep going until partner #1 returns
- FLAPJACK / RINSE AND REPEAT 2X
Jog to front entrance of CCHS:
- Partner #1 – Wall Walkers – Hand stand walk along perimeter wall on hands (60-70 ft) – lunge walk up ramp.
- Partner #2 – Sand Bag over head – Lunge walk to stairs, back up ramp
- FLAPJACK Rinse and repeat 3x
Peoples Chair – alternate leg up 6 inches – hold .30 sec each leg
Leave Coupons Mosey to Benches at front of CCHS
SET #1
- Decline Mirkens x15
- Dips x15
- Step Up (alternating leg) x15
- PLANK – HOLD until Pax Completes set
SET #2
- Decline Mirkens x30
- Dips x30
- Step Up (alternating leg) x30
- PLANK – HOLD until Pax Completes set
Naked Moleskin:
Chelms being the MOST ‘punctual’ F3er on earth, did not let the PAX down, he took the Pax on a jog-about to the normal warm-up site. The Runstopper mobile Red Toyota Highlander comes racing in being driven by me and Ninja turtle, my 14 year old 2.0 navigating the speed bumps. We arrive unhurt but a few minutes late. I stumble out of the car ready to put the hurt on the PAX, but I chilled, took my sweet time with the warm-up allowing the Pax to settle into a false sense of security… then i popped tha trunk and proceeded to distribute Radars custom made 35 LB bags of sand! The moans and groans were priceless.
Excellent work this morning by all especially FNG Neon. Since Mic-Check head locked him, I’m sure today will not be his last time out in in the gloom.
Oh, shout out to Dauber, HAPPY 36TH BIRTHDAY! Hope you have a good one!
Backcracker is back!
40 fellas including 3 FNG’s ventured into the muggy gloom to get a dose of Backcracker’s band workout. After stiffing Hoff with the co-Q 4 weeks ago Backcracker and his son Firecracker were welcomed back with no hard feelings..
THE THANG
Bulldog warm up:
10 burpees (buying time for Backcracker to get his Eurosac)
Mosey to lot.
SSH x 25
IW x 20
Squats x 15
10 burpees
Plank right arm high/six inches/left arm high repeato
Merkins x 15
Mountain climbers x 15
Backcracker lead:
Select a band – green, blue, or black and find a parking space.
Wrists in band and plank walk sideways while stretching band and perform 10 merkins. Plank walk back for 9 merkins all the way down to 1 merkin.
Side shuffle to median with bands on ankles, face opposite way and side shuffle to trailers. Jog back.
Leg circuit – 20 side shuffles with squats, jog back, 20 lunges, jog back, 20 split jumps, jog back, 10 frog jumps. Repeat entire sequence x 5.
Bulldog lead for hills:
10 burpees at bottom and 10 diamonds at top. Repeat for 8,6,4,2. Plank.
Sprint to flagpole.
Circle up for 10 Turkish get ups.
Backcracker lead for Mary’s:
LBC’s three way x 10
Straight leg raise three way x 10
Mason twists x 10
1 minute plank
COT
MOLESKIN
With the Hoff absent Backcracker sneaked his way back into the mix knowing that he would not have to encounter his barrel chested co-Q which he stiffed for a fartsack 4 weeks ago. Had a brawl ensued the pax money would have been on the Hoff considering his regular attendance over the last few months (and his 60 inch pectorals.) Backcracker on the other hand will not venture out in the rain, mist, or if humidity is above 50% hence this being his first post in a while. He did however bring backup in the form of 8 year old son Zach (FNG – Firecracker) who did a great job in his first F3 workout.
The Eurosac containing the bands of pain came out early with a brutal chest exercise involving a plank walk and merkin ladder which I am not sure many made it through. Big League Chew out-muscled the green band as it snapped under the strain of his mighty guns. The Q described the next round of legs as the “can’t get off the crapper” workout and as we hit the legs many of the pax will understand the meaning of this tomorrow.
A few groans were muttered with an impromptu hitting of the hills. A combo of diamond merkins and burpees finished many of the pax off yet there were no merlot spills. After a few minutes of Mary the legend of Donkey Kong failed to materialize as he called for an end to the workout instead of his customary burpee shout. The rubber bands may be the lad’s kryponite…
Great job by all. Hats off to Country Livin’ for his fourth post in a week and also to Dollywood for his second post.
Welcome to FNG’s Skeeter (from Minnesota), Minimum (last name Wages- well done Good Hands), and of course Firecracker (Backcracker 2.0.)
Saturday workouts as scheduled. Pig Pickin this Saturday for some 2nd F.
Covering some terrain, finding some pain at Hydra
Tiger Rag showing potential at young age
30 men (3 FNG’s) posted and several Pax accepted the run to workout option. There was some exploring of the terrain as some ground was covered during this 45-minute expedition. Along the way we found merkins, hills, and more merkins.
The Thang with Bugeater on Q:
2 laps around track, Merkins x 25 at end of each lap
Jog to field behind school
Circle Up:
Side Straddle Hops x 25
Merkins x 20
Imperial Walkers x 25
Merkins x 20
Squats x 20
Wide Arm Merkins x 15
Mason Twist x 15
Diamond Merkins x 10
Partner Up for Prairie Fire Mary: Left x 10, Center x 10, Right x 10 – flapjack
Two line Indian 1/4 mile Run around School
Report to concessions area:
Circuit Work: 30-20-10′s
Dips x 30
Step Ups / Wall Jumps x 20
Burpees x 10
Rinse & repeat 2 times
Plank
Jog to football fields:
Partner Up: Partner Drag across field (50 yards) – Flapjack as often as needed, return to start
1/4 mile Run through Trails in woods
Partner Up for Hill Work:
Partner A: 1 city block hill climb, at top of hill merkins x 30
Partner B: Burpees x 5, Heels to Heaven x 10, Jump squats x 10
Flapjack, Rinse & repeat 2 times
Run back 1/2 mile to field behind school:
50 yard sprint x 2
The End
Mosey to parking lot for COT
-COT
– Monkey Joe closed out with BOM sendoff
Moleskin:
-We are averaging mid-twenties to low-thirties turnout so glad this Thursday offering is making a difference and folks keep coming out to push themselves through the Hydra gloom. We stay on the move at Hydra and mix it up with the 3 headed Q’s (49er, Donkey Kong, YHC). Anyone ready to stand in and serve up an offering let any of us know and we will turn you lose for a workout, or 1/2 a workout.
-3 FNG’s posted. Welcome to the PAX – Vapor, Rentacop, and Abomb! Has anyone seen that new FNG Mall cop brought out several weeks ago who disappeared mid-workout? We think the Hydra Monster may have eaten him. Mall Cop – what’s the end to that story? By the way, I may flex my Q muscles and perform a rename for rentacop. We have a Mall cop already, and since the last name screams ZZ Top we should go with one of their biggest hits, Legs! So welcome to rentacop rename Legs. If the name Legs happens to be taken, we will pick from the list of zz top songs for a fine replacement.
-The run/bike to workout is now a standard Hydra challenge during the warmer months. Those living more than 1 mile away can meet at the Food Lion in Candlewyck and run 1 mile to OPE.
-Remember we all have varying levels of experience. Do what you can, modify where you need, just keep coming back, and keep pushing yourself. Those that keep coming begin to crave more gloom.
Announcements:
-South Charlotte T-shirts are in. Mall Cop is handing out at workouts over next several days.
– 2nd F Pig Pickin with DJ – June 13, 2013 5-9 PM. Olde Providence Baseball Fields. Bring Side Dish/Dessert, picnic style eating so bring blankets, chairs, bring own drinks, no alcohol bottles or cans (be discreet and bring in containers ready for drinking) Over 45 F3 families confirmed, so will be a huge showing. Raffle with prizes, Kickball, Cornhole, and Joker working on dance moves.
-F3 Camp at Camp Thunderbird August 16-18. Header has details and also is on F3nation.com website signup. Great event for dads and kids. Let’s sign up. This is offered to all of F3nation so people will be coming from all over. $80 per person for the weekend includes lodging.
Out with 5, Back with 7
The Thang: An early morning 6 mile run on Four Mile Creek and Lower McAlpine Creek greenways, roughly 8:00 pace out, and 7:30 pace in.
Moleskin:
Four men and a furry friend headed out for a six-mile run early this morning, ran into a gaggle of clipboarders and managed to return back with six men and a furry friend. After a good warmup on the way out, a few of us picked up the pace on the way back in and were able to peal Flyboy and Rock Thrill away from the RFYL crew and pull them in for the COT.
The Shore – hope you’re getting better and we’re looking forward to seeing you out there again soon!
Announcements:
- Pig-Pickin on Saturday.
- Area 51 T-Shirts are in. You can pick-up from Mall Cop at Kevlar and Compass afterward on Fri, The Rock and coffeetiria at Starbucks aftwards Sat morning, the Pig Pickin Family Pic Nic Sat afternoon, The Matrix on Mon, Fast Twitch on Tues, and Death Valley on Wed. Otherwise contact Mall Cop directly.
PreBlast Outland Launch July 13th
Area 51 (McKee) is converging on Indian Trail to Launch “Outland” July 13th
Join the Men of the Deep South (CLT) for a Traditional F3 Style Bootcamp beatdown complete with obstacle course chaser. Saturdays 7:00 – 8:00 a.m
Shovel Flag will be planted @ Fields between Sun Valley High School and Middle School
Gloves recommended for onsite mini-obstacle course with pull-up bars, parallel logs, climbing walls, log crossing etc…
Coffeeteria: Starbucks across the street (Sun Valley Commons) for some fellowship.
Map: http://goo.gl/maps/aIk1z
Watch Out For Snakes
Lap around parking lot with some high knees and butt kicks
COP:
- 10 burpees
- SSH x 26
- Slow squat x 15
- IW x 26
- 1 legged burpees x 5 (R)
- Slerkins (slow merkins) x 20
- 1 legged burpees x 5 (L)
Little baby jog over the the hill (which looked more like a jungle)
Jacob’s ladder
- Group 1: Run hill 7 times while laddering jump squats (1-7) at top
- Group 2: Flutters (mix in some LBC’s as needed)
- Flapjack
Over to the baseball field for
Extended Mary (compliments of 49er)
- Heels to Heaven x 20
- Cumberland County Viaducts x 13 R/L
- Prairie Fire Mary x 10 R/C/L
- Old school sit ups while partner hold feet and planks – 30 seconds each
- Flutter x 25
- LBC x 25
Mosey to football field
Serpentine to other end of field and back with lots of karaoke, forward runs, backwards runs
170’s
- Break into 3 groups
- Starting in one corner, run back of end zone to back of end zone, then across field (roughly 170 yards)
- 1 group runs while other 2 recover
- Groups take turns as they keep going around field
- Only time for 2 full laps
Moleskin:
- The hill was in serious need of weed wacking attention. The cries began immediately “Watch out for snakes.” Any volunteers for an F3 AO maintenance QIC?
- You can thank 49er for the extra ab work today. He admits he hates ab work. He also posted in a backblast yesterday that he was looking forward to a “rest” at Death Valley today. #thatswhatyouget
- Everyone worked hard on the 170s. Those really sucked the O2 out of you, but everyone looked strong.
- YHC heard some moaning about getting dirty as we spent a lot of time on our backs.
Announcements:
- HDHH tonight – possible venue change so look for updates on twitter later today
- New Saturday workout (Outland) starts 7/13 at Sun Valley HS in Indian Trail. Area 51 workout will converge with Outland for this Saturday.
- Pig pickin this Saturday. If you haven’t RSVP’ed to Bugeater, do so ASAP.
- First annual F3 camp at YMCA Camp Thunderbird the weekend of August 16 – 18. Details: http://f3nation.com/2013/07/03/1st-annual-f3-camp/
- If you ordered an A51 T-shirt, they’re in and look awesome!. Mall Cop is coordinating delivery at workouts over the next week. Check your email for delivery locations.
Who you gonna call?
19 men gathered in the pre-dawn gloom for another chance to be sharpened on The Anvil, then, out of the gloom, 5 men marched in with their rucks on tight. Might have been serious, if not for the fact that they reminded the rest of us of those comedians from the 80s…
Warm-up Jog
COP
- SSH x30
- Mountain Climbers x30
- Merkins x10
- Parker Peter x10
- Squat x20
- 20 Burpees (OYO)
Mosey to the Furnace (aka the covered picnic table patio)
- Pick-a-bench for 11s: Jump-Ups/Decline Merkins
- Combo: 20 1-Legged Squats (10 each leg)/30 Dips (Repeato x4)
Mosey and Backwards Jog to Mary’s Playground
- Circuit of 20 Swing-set Donkey Kicks/30 Flutter kicks/30 LBCs (Repeato x4)
Mosey/Karaoke R/Karaoke L/Mosey to the Hoops
- Combo: 10 Jump Squats/20 Merkins (Repeato x2)
- Combo: 10 Turkish Getups/20 Reverse Lunges (10 each leg) (Repeato x2)
Mosey then jailbreak to COT
COT
Naked Moleskine:
- Props to the goruckers today. Not only did they keep up with the rest of the group, but they did it as a unit. #doublewin
- Strong work by the group today, especially after a double-round of exercises in the furnace. #noair #cantbreathe #sweatbox
Announcements:
- HDHH: 1800 hours at Vitners. Potential for moving offsite to Busch’s house once the crew has assembled. #pubcrawl
- Pig Pickin’ Saturday – check your email or see Bugeater for details
- The first batch of Area51 T-shirts have arrived – check your email for pick-up options or negotiate separate arrangements with Mallcop directly.
Hump Day Beat Down
23 dudes stood in a line and worked hard through a series of creative exercises from their exhausted Q. No warm up needed, we just got right to it.
THE THANG
Slow Squats X25
Superman Merkins X25
Jump Tuck X25
MTN Climbers X25
CDD X25
Squat Jack X25
Plank In Outs X25
Lunge Knee Raise X15 each leg
Diamond Merkin X15
Parker Peter X25
Star Jack X20 (crowd/Q pleaser)
Jack Webb up to 8 Merkins
Mac Tar Jai or Plank up downs X25
MOSEY for wall work
Wall Squat for 1 min or more
Bs to the wall with a 10 push up option
Rinse and Repeat X3
MOSEY to the hill
2 groups, Group 1 up the hill and back twice, Group 2 flutter
Flapjack then repeat with Dolly and Mason Twists
Finish it of with an all out sprint to use your last drop of energy
COT
MOLESKIN: It was great to be back at The Maul after a 3 week layoff for YHC. I saw a lot of new faces and some regulars too. Thanks to the Pax for being patient and learning some new and some would call creative exercises today. We didn’t have to go far to get a good leg and shoulder burning workout in. Freely’s Comet commented that he was glad when we finally got to mosey.
I saw a lot of guys also pushing themselves during our wall work. Couple of guys accepted the challenge and did wall push ups.
A number of guys showed off their running skills during the hill work and final sprint, including Yeager. I believe it’s his second post. Keep showing up brother.
Welcome to FNG Matt Spruce Goose. He came out of a car with three of his neighbors. Way to go guys keep EHing your buddies. Young Mighty Mite is on Q next week so stay away.
Mile of pain
Nine SOBs (that’s Sons of Ballantyne, Tiger Rag) left it all on the track this morning.
The Thang:
Warm up: 30 Side straddle hops, 25 Imperial Walker, 25 Merkins, 20 Mountain Climber, 10 Merkins
Mosey to shore of loch ness
8 count slow Decline Merkins. 8 count slow dips. 15 jump ups. Lap around lake, then repeato.
Mosey to pull up station
2 rounds of 3 exercises: 10 pull ups, 10 burpees, 15 supine pull ups (also known as the puny pull-up, or Bulldog pull-up in some circles)
Mosey to Mary’s place: 25 flutter, 25 dolly, 25 heels to heavens, 25 rosalita, 1 minute protractor with Freyleys Comet.
1 mile time trial around lake. Select times below.
Chipotle (10:30) Sparky, (8:37) Goonies, Frehleys Comet (8:49), Honey Bee (6:23), Wingman (8:22), Mighty Mite (7:16), Long Distance, Haggis (6:06)
Stagger to parking lot with finishing sprint by Mighty Mite, Wingman, and Sparky I think. Nice work!
Moleskin
– Mighty Mite saw a bird on the water that he found very exciting.
– Mile times are improving for all – impressive.
– Haggis gone for next three weeks visiting the mother land.
– Puppy Love, Mighty Mite, and Frehleys Comet in charge. Thank you guys very much!