18 hearty souls ignored the weather forecast and the call of the fartsack to post at Centurion this morning.
The Thang:
Run to a side parking lot for a little warmup:
Run to the Carmel Commons parking lot for COP, Part 1:
Run up the steps of Carmel Commons, across the top and back down, then to the picnic tables in front of Catholic for COP, Part 2:
Run to another side parking lot for COP, Part 3:
Just enough time for some Mary:
Mosey for COT.
Moleskin:
Announcements:
Strong showing of South Charlotte’s Thursday many headed monster workout Hydra. Right from the start this workout had the making for some hard work as we went right to track for laps and burpees. We ended with 110 burpees on the day and the pain was consistent through out.
26 men posted and YHC counted at least 5 pax who accepted the run/bike to workout option. Nice extra cardio/mileage bookends to your hydra pain!
The Thang:
Bugeater Q:
2 Laps around track, 10 burpees at end of each lap
Jog to rear parking lot of school
Side Straddle Hop x 25
Imperial Walkers x 15
Merkins x 20
Air Squats x 20
Carolina Dry Dock x 20
Jog to concessions (and not for the nachos)
Circuit Work: 30-20-10’s
Dips x 30
Step Ups / Wall Jumps x 20
Burpees x 10
Rinse & repeat 3 times
Plank
Jog to playground, and partner up.
Old School Situps x 25
Pullups x 10 (assisted or unassisted)
23 minute 1/2 way Q Switch – Here comes Donkey Kong
Mosey to field and circle up
25 Burpees on your own
Jack Webb Ladder (1 pushup x 4 arm raises) up from 1 to 8 (8 pushups x 32 arm raises)
25 Burpees on your own
Jack Webb Ladder down from 8 to 1 (Starting with 8 pushups x 32 arm raises and decreasing by units of 1 x 4)
Flutter Kicks x 30
Rosilita x 30
Bicycle x 30
Mosey to left side of field
Bear Crawl x 40 yards
10 Burpees on your own
Crab Crawl x 40 yards
Plank-O-Rama (Regular, Right Arm/Leg High, Regular, Left Arm/Leg High, Regular, Right/Left-Handed Balboas)
Lunge Walk x 40 yards
Attempted to do 10 Burpees on your own, but a general mutiny due to time overruled that exercise.
Mosey to parking lot for COT
*Total Burpee count for the morning = 110
-COT
Moleskin:
-3 FNG’s posted. Welcome to the PAX – Maggot and Jelly Finger! I am sure folks will want to know the story behind those names I wanted no part of. That is the fun of it. We are sorry that our 3rd FNG disappeared. We think the Hydra Monster may have eaten him. Mall Cop will follow up to see if we can bring him back.
-Our favorite drink Zima return for a second Hydra showing after his FNG start last Thursday. Welcome back brother!
-Birdhole again made a showing at his Olde Providence Elementary alma mater. We won’t say what decade. R-E-S-P-E-C-T
-There was some fun-o-rama at the name game station today – good stuff. Q was turned by the PAX. Nice work group.
-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.
-Let’s keep up the good numbers – keep coming back and remember we all have varying levels of experience. Do what you can, modify where you need, just keep coming back, and keep pushing yourself.
-Forgot to thank Mic Check in person for the work M Mic Check did with the news interview this week. Great to get some F3 run time and see our Rock work out leaders Mall Cop, Hops, and Run Stopper in the work out video and interviewed. Hops even went in studio to show off his TV skills. Thanks Mic Check!
Announcements:
-South Charlotte T-shirt orders upcoming. Two rounds of orders. Need 12 minimum each order. Mall Cop to send out email announcement and tweet it out. Thanks Mall Cop.
-Rain or Shine – 2nd F Pool Party – End of School/Start of Summer. June 8, 2013 6-9 PM. Candlewyck Pool/Clubhouse. Bring Dish/BYOB/Drinks, bring folding chairs. No Glass. M’s and 2.0′s welcome! (if lightning we will steer clear of the pool)
20 dudes decided to wake early and be the first in line at The Maul. We didn’t spend a dime but instead were paid a pavement beat down.
Warm up:
SSH x 20ish
IW x 20ish
Jack Squats x 20ish (a Pax favorite)
-short mosey and partner up-
partner 1 runs to the tree and back while partner 2 does Spartan Burpees, flapjack.
Goal = 100
100 mason twists
100 merkins
100 MTN climbers
plank between exercises
partner 1 plank, partner 2 decline Merlin’s, flapjack, then run as a team around the ole’ Oak tree.
Each guy does 20 lunge jumps, then run to tree and back.
-mosey to the fountain-
single leg lunges, opposite leg elevated on fountain x20 each leg
dips x20
x3
plank up for merkin shuffle
Plank walk left on Q count; merkin, plank walk right on count; merkin.
-mosey-
relay race
back pedal, shuffle, waiting members planked, and mary.
Jail break home
Moleskin:
I have been absent for many mornings the past 2 weeks so I felt well rested and ready to go at it hard on the concrete at The Maul today. Unfortunately the Pax had to pay the price for my fartsacking.
Before I could call out the first exercise Tiger Rag decided he needed his back scratched and since the Maul lacks trees, he violated the parking lot with a sight I wish to never see again. And I thought cats hated being on their backs.
The 100s seemed to get us off on the right foot. No mumble chatter so I assume it was tough.
The Merkin Shuffle made its debut later on. I can easily see this dance craze sweeping the nation. No music needed, just the moans and groans of men working hard will suffice. Hops gets credit for the naming rights.
Thanks to Dora and Freely’s Comet for suggesting some Mary and planks during our relay race. Great call and thanks for looking out. Great work pushing yourselves.
41 hearty souls made it out of the fart sack this morning to plant the ShoveFlag at DV in the Gloom
The Thang
COP led by Psycho T
SSH, Imperial “Walkahs”, Merkins, Peter Parkers, Parker Peters
Split into two groups: Group 1 stays with Psycho T, Group 2 goes with Skywalker for a stroll through the woods to the Davie Park playground
Psycho T’s #BeatDown
Animal Jams
Super set with Gassers
Animal Exercises: Bear Crawl, Crabwalk, Duckwalk, Donkey Kong, Jumping Wolverine
Plankfest
Merkins
Skywalker’s #BeatDown
The Circuit of Pain: Swing Donkey Kicks x 30, Dips x 20, Step Ups x 20, Decline Merkins x 20
Rinse & Repeat until time is called
Mosey back to the football field
Groups switch off
The pax regroup at the school building and rest rooms for:
Roman Chair
Jump Ups
More Roman Chair
Jump Lunges
Dolly x 20
10 Burpees on your own
Freddie Mercury x 8 (YHC was so gassed that he couldn’t count any longer)
5 more Burpees on your own
COP
Moleskin
– During YHC’s second round of the Circuit of Pain, YHC made a note to self: “Don’t ever create a workout that you don’t want to do twice in a row…”
-YHC heard lots of complaining during his part of the workout. That’s a sure sign that the #downPAINment was just right.
-Great job to Strange Brew for encouraging the pax to push it.
– Bananas brings out yet another FNG today. YHC thinks TR has convinced Bananas that he’s getting frequent Flyer miles for each guy that he EH’s. I mean, seriously, how many friends can the guy have??
Announcements:
-F3 Pool Party & Cookout THIS Saturday – view the link for the details: http://www.evite.com/event/018BAAQZXGK5ZYLR4EPCYYNVVFB2HY?utm_source=other_email&utm_medium=email&utm_content=text&utm_campaign=invite&gid=018BAAPMT7N2NE3UEEPCYY7NTWXSMA
-Tclaps to M. Mic Check for her segment on F3 yesterday. View the segment here: http://www.wcnc.com/charlotte-today/F3-workout-210088791.html YHC hears that a name change is in the works for Run Stopper, aka Showtime.
– If you haven’t noticed, we have more than doubled the number of pax coming out in the last 6 months. We will likely double again in the next 4 months. That means we have to have more workouts which means we need more guys to lead. If you have been coming out to the workouts for 2-3 months, then you are ready to Q one – even if you think you aren’t. If you are concerned about leading an entire workout, reach out to any of the Site Q’s (listed at the bottom of the weekly emails). They will be happy to take 1/2 of a workout and let you do the other half. Or they may find someone else to co-Q with you. When I led my first couple of workouts, I was way out of my comfort zone. Most guys who now lead would tell you the same thing. So take the first step, reach out to a Site Q and lead 1/2 a workout. Aye!
Aye! The VSF was planted and then immediately abandoned for the better part of the workout as 14 Strong Men sped off into the gloom for a mostly-off-campus adventure, later to be joined by a 15th who has not yet adjusted to the earlier start time of Fast Twitch.
The Thang:
*Run to Davie Park the long way (along 51)
*COP in Davie Park consisting of SSH, Merkins, Squats, Burpees
*Run along neighborhood roads in a counter-clockwise pattern from Davie Park eventually back to the school. At each point where the road you’re on dead-ends, 30 merkins and plank work to regroup.
*Once back at school, more pain including lunge walks, burpees, squats, and mary.
Altogether, the pax completed:
*3.1 miles of distance
*200 merkins
*30 burpees
*Plenty of planking
*Some respectable number of squats, walking lunges, and mary
Moleskin:
*Mall Cop joined the workout when we made it back to the school. Claims he was only 5 minutes late and was running on the track the whole time, solo. This cop has no alibi, however.
*YHC brought out the gunshow… went ahead and let it be known that’s my thang for warm weather… and I’m like Teflon here… anything you dish out on that don’t bother me.
*A co-ed bunch came running through the school parking lot while we were in the middle of knee-ups. Or, at least, some of us were doing knee ups while many were apparently just totally smoked and enjoying a nice sit and/or layabout. A perfect opportunity to impress all of the non-F3 world was missed, alas. It’s supposed to hurt!
*Great group forming at Fast Twitch. Come check it out if you haven’t yet.
Nice work out there today fellas.
-Sprague
The shovel flag was planted and 30 PAX set off into the gloom for their morning downPAINment.
10 burpees to get the blood flowing.
Mosey across the street to the loop without a name. Partner up (KB size matters):
COP:
Partner up again and head to the hill.
Century Hill:
Circle up for Mary:
We’re running out of time, so we didn’t get to repeat the loop in reverse with a burpee chaser. Instead, audible to a short loop around parking lot and back to the shovel flag. Partner up and KB farmer carries with 5 burpee chaser. #smoked
Moleskin:
Announcements:
14 big hairy men found their limits today while running around in circles or lying down. Today was personal record day at bagpipe which meant pushing just a little harder than usual.
The Thang:
Warm up: 30 side straddle hops
Merkins personal record in cadence: Go to your max, then pause for five, then come back in. The group went to 30, pause, 5 more, pause, 5 more. 80 regular count push-ups ain’t bad, but we can do better!
Mosey to pull up bars. Partner up. Partner assist to 15 pull ups, then squats. Repeato.
Mosey to dip wall on the shore of Loch Ness. Dips personal record in cadence: Group went to 20, pause, plus 5 more. (These were full dips, Tiger Rag!) 10 decline merkins to recover.
Mosey to parking lot for Mary personal record. Good ol fashioned seated crunches. Group went to 30, pause, 5 more, pause, 5 more.
Mosey back to Loch Ness for 1 mile personal record run. 3.3 laps of loch ness = 1 mile. We just can’t have those Fast Twitch boys getting ahead of us. Because we are tougher, we use a more demanding course. Look out Joker!
Select times:
FNG Unfair 6:05
Haggis 6:20
Honey Bee 6:37
Mighty Mite 7:13
Market Timer 7:23
Puppy Love 7:23
Wingman 8:30
Fireman Ed 9:00
Mosey back to parking lot for some Q school. Circle up; each member of the pax take the lead with an exercise with perfect diction and cadence.
Can’t remember all the exercises but we got through 10 of the pax. Fireman finished us off with heels to the heavens for a 25 count. Brutal!
Moleskin
– A painful day but we got a lot in.
– Awesome gains being made by Chipotle, Long Distance, and Fillmont. Good to see!!
– Backdraft called diamond merkins on Q school circle. YHC kryptonite – Backdraft knocked them out. Impressive!
– FNG Unfair shows up for his first session, crushes us all on the one mile, then informs us that he is 20 and plays varsity soccer for Boston. Awesome performance, and well named by Fireman Ed!
– Mighty Mite on Q next week. He enthusiastically mentioned that he is brimming with new ideas, so should be a good one.
As Mall Cop mentioned in the last Rock backblast, he and YHC will be starting an informal group prior to the Rock workout on Saturday, meet at 0615 near the basketball goals (off to the side of where the main parking area is), start at 0620, finish at 0650 in time to 2nd F prior to the Rock. Focus will be kettle bells and eventually rope of death or war rope or something like that, it felt like the rope of death the one time I did it though so I’m going to call it that.
Bring kettlebells/dumbbells and extra enthusiasm, YHC underestimated how hard it was to do the regular workout after this but the burn felt great later.
Sort of a one and a half down opportunity (not a true double down but still worth a mention).
See you out there.
The shovel flag was easily planted in the muddy muck, and 25 brave souls ventured out into the DMZ.
The Thang:
Hops on Q:
Jog 0.4 miles from Carmel Rd. Park to Carmel MS
COP
SSHs x 25
IWs x 25
Squats x 25
Merkins x 13
Jog to track
4 corners of pain
10 Merkins, 15 LBCs, 10 Wide Arm Merkins, 15 Freddy Mercury’s – running in between pain stations
Plankorama when finished including some C. Laettner’s which CR loves. Laettner that is, of course, not the exercise.
4 more corners of pain
Lunge walk to 15 merkins
HIgh knees to 20 LBCs
Lunge walk to 15 Diamond Merkins (YHC audibled from wide arms to diamonds though Longhorn and a couple others had already hammered out the wide arms)
High knees to 20 Freddy Mercury’s
Jog to finish
Plankorama including some elbows on the asphalt. Crowdpleaser.
Merkin Jacks x 13
Skywalker on Q:
40 Burpees in honor of Stagecoach’s 40th birthday.
She-Hate-Me – 5 Minutes of the following:
20 Skater Lunges, 15 Merkins, 20 Dolly’s
3 MoM
Run 0.4m back to park for COT
Moleskine:
YHC and Skywalker were hopeful for a successful turnout for the launch of DMZ; and we were not disappointed despite the rain and flooding. 25 pax posting. T-claps to FNGs: Dropbox, Klinger and Spartan for posting on a very gloomy morning. Even the guy who EH’d Klinger didn’t show! Look forward to seeing all 3 of you out again soon. Aye!
The workout was, of course, made more difficult with everybody carrying the water weight. Somebody claimed they were essentially wearing a WV, but BS was called on that.
Kotters to Longhorn – great to see you back out brother. Even with being on the DL for extended period – LH still brought it.
Stagecoach – who did his 40 birthday burpees in the center of the pax was mumbling something to the effect of should’ve taken breakfast in bed….while CR kept mentioning C. Laettner over and over…weird.
Great mix of pax from Metro, The Fort and Area 51 – just as the DMZ was intended to be.
Snowflake, our War Daddy today, is on Q next week for 2nd rendition of DMZ.
Announcements:
WCNC (NBC) to do a bit on F3 tomorrow at 11am live on Colleen Odegaard’s show (aka M. Mic Check). YHC, OBT and perhaps one other from F3Nation to be in studio with clips from The Rock to be shown as well. Tune in, TiVo, DVR, etc., etc.
Still time to sign up for The Goat, Goruck?, BRR, and some other CSAUP stuff – see the website for more details.
Come Wiggle with us! 5:30 am launch tomorrow – corner of Foxcroft and Rothwood. Fellowship / taper pace. Our numbers are increasing – don’t be left out!