13 (maybe 14) storm-chasers gathered at Centurion after fireworks in the sky to celebrate Byron’s 40th birthday F3-style.
The Thang
Mosey to back parking lot for COP (Circle Of Party):
Mosey to picnic area for Ladder Party:
Mosey to front entrance for Wall Party:
Mosey to the practice field, Crabwalk down hill for the 4-Legged Starfish Of Death Party. 4 groups begin at center, sprint 40 yards out, each team down a different leg, 10 reps of stated exercise, sprint 40 yards back to center for 5 merkins. 4 rounds, 40 of each exercise:
Mosey to lower parking lot for 3MOP (3 Minutes Of Party):
COT
Moleskin
Jason Rhymer, known to F3 as Byron, has unselfishly contributed so much to the men of F3 (and to so many other people and places, not to mention my own family); so I wanted to celebrate his big day in quintessential F3 style — delivering a beatdown he’d be proud of. Thanks to all you men who posted today and gutted it out, especially the 3 FNGs. Doing 40 of *any* F3 exercise is tough. Kudos to you, and Happy Birthday to Byron, and thanks to Escargot for letting me Q today.
The 4-Legged Starfish Of Death Party was a little too ambitious time-wise so YHC called an audible about three-quarters of the way in to leave time for Mary and COT and get out on time. The bad news is we didn’t get to complete all 40 of all the exercises. The good news is Byron is now 30. #starfishtimemachine
“What’s a no-legged merkin?” “No clue. Come up with something.”
I’m pretty sure Haggis posted. I seem to remember him moseying with me and Strange Brew to the COP and later telling me he had hoped I would have called for 40 merkins too. Pretty sure we did People’s Chair side-by-side as well. By the end of the workout, I counted only 13 men, and he was not present on my digital name-o-rama recording. #phantomscot
The front entrance has a lot of half-wall area great for people’s chair, but not a lot of full-wall area good for handstands. Hence pax were instructed to buddy up with each other for Balls To The Wall if they couldn’t find any available space. #confusedlooks
There were a lot of new-to-me faces in the group but the chatter was low and the effort was high, so to me everyone clocked in with strong, strong work. I need to make it over to Governator sometime; they sent several oxen over to run roughshod over Centurion land.
As for the new guys, welcome Cane, Mermaid and Alma Mater. “Cane” is a University of Florida graduate but “Gator” was already taken — at least we didn’t go with the full Hurricane. “Mermaid” is a lifelong swimmer. We were stumped for a few moments until Mermaid told us what his parents used to call him in high school — something like “fast, cute and sexy little otter” — “Mermaid” for the win. “Alma Mater” is a graduate of Charlotte Catholic High School and “Cougar” was already taken — War Daddy strong and our second Latin F3 nickname in a single week. Who keeps letting the nerds Q the workouts?
Strong work, men. See you next time.
Dora out.
The SF was planted then uprooted and carried to McAlpine Elementary as 35 hearty souls ventured away from The Rock for some MudRun prep work.
The Thang:
MallCop planned a morning of prep work for the MudRun, and did not disappoint.
1 mile run from The Rock to McAlpine Elementary School. Plank while wait for pax to regroup.
Mud Run Circuit:
Plank Walk down rails
25 ft Run to playground equipment for 7 pull ups.
Run to Starfish playground equipment to jump up and climb over all 4 arms.
Head out to run track stopping half way for 20 burpees.
Continue running track around to lower basketball court for 20 Carolina Dry Docks.
Run up over hill and back around to start over at the handrails.
4 of these circuits in total.
Mary led by Hops.
1 mile run back to The Rock campus at Calvary.
All total – the pax covered 3.75 miles = legit.
MallCop started us with Peter Parkers and then handed over to Hops and TR for 8 MoM and Stretching.
Moleskine:
Great to have 9 doubledowners join us from Stonehenge. A rare day at The Rock with no FNGs, but good turnout nonetheless with a couple 2.0’s. We have a great group of guys showing up week in and week out with coffeeteria and 2nd F going strong too!
A good test administered by MallCop. Area51 will be strongly represented in the MudRun in 2 weeks!
Nice prayer to close by Barqs!
Good work men. Great to see Ray Charles’ knee rehab coming along – great to have you back. And Joker is back for sure – T-claps for that.
YHC is proud to be counted amongst all of you. Aye!
Announcements:
3rd F Workout launching Friday, May 10th at Chic-Fil-A Arboretum at 0630 immediately following Centurion and Kevlar. Bulldog and StoneCold as QICs. Will start with the book – True Measure of a Man by R.E. Simmons.
Area51 Convergence at The Rock – Saturday, April 27th at 0700 for those not doing MudRun. Strange Brew and Runstopper are QICs.
Keep EH’ing your friends, neighbors and co-workers. The bigger the pax, the stronger we all are.
‘Your chances of getting struck by lightning go up if you stand under a tree, shake your fist at the sky, and say “Storms suck!” – Johnny Carson
When your workout buddy texts you at 4:38 am with “this might be too much gloom for me” and as the lightning cracked and the rain came in sideways there is a decision to make…Do we call the thing off and fartsack (Bananas) or do we make the most of what we are given? My response was “I wouldn’t be going if I didn’t have to…” and with that we met at the cul de sac as usual. I waited for Ice T outside his house and saw him back out of the driveway only to hear a sickening crunch of his Yukon smashing into his visiting relatives car. Could have been another good excuse to stay put but we trudged on making our usual predictions on numbers – “4 maybe 6, if the clown car comes I’m calling 8!” Both of us were way off as 15 tough mudders showed up for a worthwhile sweatfest at CDS.
THE THANG
Mosey to lower lot and dodge Hops and Lost Weekend going 60 mph.
SSH x 20
IW x 25
Merkins x 15
Peter Parkers or Parker Peters x 20
MC’s x 20
Right arm high
Left arm high
Six inches
Hills and partner up
Partner 1 – Burpees, Partner 2 – sprint. Flapjack. Combine for 50 burpees.
Partner 1 – Split jumps, Partner 2 – sprint. Flapjack. Combine for 100 jumps.
Partner 1 – Diamond push ups, Partner 2 – sprint. Flapjack. Combine for 50 diamonds.
Partner 1 – Turkish get ups, Partner 2 – sprint. Flapjack. Combine for 50 err 30 get ups (audible.)
Partner 1 – Manmaker push ups, Partner 2 – sprint. Flapjack. Combine for 50 manmakers.
Partner 1 – J Lo’s , Partner 2 – sprint. Flapjack. Combine for 100 J Lo’s.
Mosey to Lower School
Pain Station 1 – incline push ups on bench with shoulder taps
Pain Station 2 – two footed jump ups
Pain Station 3 – 15 burpees
Repeato
Pain Station 1 – tri dips on bench
Pain Station 2 – one footed step ups
Pain Station 3 – 10 one legged burpees
Staggered all out sprint to flag pole in three groups – Clydesdales, Ponies, Mustangs. Lost Weekend with gold.
Mary’s
Clydesdales – 8 burpeees, Ponies – 10 burpees, Mustangs – 15 burpees.
MOLESKIN
Much confusion this morning as to whether “West Side” Centurion was a go and “East Side” Kevlar benefitted with the appearance of Hops and Lost Weekend nearly mowing down the pax as they sped in late for the workout. Surprising to see so many pax go against the advice of the M’s and launching out into the stormy conditions. Great to see Joker and 49er venture out today.
Combined partner exercise count on the hills is becoming a crowd favorite. Lots of encouragement as guys knocked out reps to give the partner work on the hills some respite. Pain stations were tough going with the 1 legged burpee making a rare appearance and Crab Cake struggling with the coordination of it all only to then pump out 10 for his group.
Staggered wind sprints to the flag pole saw a major sandbagger with Lost Weekend stating he was a Clydesdale only to show Mustang-like speed to leave us all for dead. Finish off with Mary’s at the school with Tiger Rag still harping on about form and technique despite him throwing out his back on Tuesday because a of a lack of both. Don’t Q what you can’t do right?
Burpee blast at the end was a good finish to a hard workout with all the lads showing guts and finishing strong. Thanks for coming out.
ANNOUNCEMENTS
Saturday workouts as scheduled.
Keep lifting up Cottontails daughter Emily as she fights off breathing problems.
Workout gear collection for Charlotte Rescue Mission in next week. All donations get up with Mall Cop or Q.
One thing not mentioned was that starting May 10th Stone Cold and Bulldog will be a leading a 3rd F book study right after Kevlar/Centurion at Chic Fil A Arboretum based on the book “The True Measure of a Man” by R E Simmons from 6:30-7:15 am. Let us know if you are interested.
Have a great weekend!
The Thang:
We hit the woodsy hill this morning (about a mile loop with a big hill in the middle). But to celebrate the the 61 degrees at 5:30 this morning, at the top of the hill, we did 61 exercises. Some chose push-ups, some chose squats, and some may have even skipped a few reps on the last loop (you know who you are). No one, however, chose burpees.
Moleskin:
It was a warm day out there for hard work. I did not bring my towel for the car after the workout thinking I was not going to get dirty. I had not considered sweating into the equation. Looks like its time to reconsider that one.
Sprague and 49er were the early risers, working in 5 loops on the hill. They also set the pace out there and sped past the rest of us at one point.
Welcome to Ivan Johnson to Area 51. EH’d by High Tide earlier this week. Too many directions to go for a nickname had us all stumbling and scratching our heads. Looks like Ivan is going to have to commit to a second run before earning his handle.
There’s nothing like 35 brothers getting after it in the pre-dawn hours. The shovel flag was firmly planted, and then Cheese Curd and Stagecoach delivered the PAIN.
From CC: “Thanks for celebrating my b-day in the gloom. It was a pleasure to get the day started with you all!”
WARMUP:
COP:
Jog to base of stairs near baseball field for partner wheel barrel up the steps. Just 1 time thru for each partner. We have other cool stuff to get to.
Say goodbye to your partner and split into two groups: group 1 with Cheese Curd, group 2 with Stagecoach (start with sprints). No flapjacks half way thru this time…stay with your QIC for entire workout.
Obstacle Work:
Mosey to baseball fields
First Circuit x 2
Second Circuit x2
Third Circuit- Bleacher Obstacle
Plank in between circuits until all PAX is done.
Sprinting and Core:
Mosey to football/futball (as Bulldog would say) field and line up at one end
Stagecoach’s group:
Cheese Curd’s group:
Thankfully no more sprinting
Hill Work:
Mosey to the hill for 11’s:
1 Merkin at bottom of hill, then 10 Jump Squats at top of hill
2 Merkins at bottom, 9 Jump Squats at top
You get the idea.
Audible: Stagecoach saved his group from this misery about 75% of the way thru so we could stay on schedule.
Other audibles:
Entire group came back together for COT
Moleskin:
Announcements:
Shovel Flag was firmly planted and 27 strong men rolled out into the (finally) warm morning for some Skunk Works downpainment.
The Thang:
Warmup lap around track
SSH x 20
IW x 20
Merkin x 20
Mosey to Church- stack ’em, swithc as needed
Two handed swing x 20
KB plank row x 10 each arm
Snatch to overheadpress x 10 each
Run around Church- plank
Figure 8 with twist x 10 each side
Uneven merkins on kb x 10 each
KB Burpees x 10
Run around Church- plank
Goblet squat x 20
Good Morning x 15
Sumo deadlift x 10
Run around Church- plank
KB crunch with leg raise x 10
Seated Halo x 10
Around the world x 20
Quick feet x 60 sec.
Run around the Church- plank-a-rama
KB Burpees x 10
Mosey back to Parking lot- KB curls on the way
Two hand KB swing x 20
Louganis x 20
Mason Twist x 20
Done—-Whew!
Moleskin:
A warmer morning with the KBs and some running will definitely soak the shirts. Glad to have the nice weather and not have to layer up with long sleeves, hats, and gloves.
T-claps to Dolphin, the running machine, who trotted 10 miles to get there this am before the workout. Strong!
YHC was trying to work in a few new KB exercises to mix it up with some of the ol favorites. KB Burpees #crowdpleaser
Yankee- watch those toes- Around the World got away from him just a little. Crater in the parking lot.
Worked in the quick feet for the kickball boys- Header and Bulldog made it look easy. #riverdance
Strong wheels by the whole pax today running around the church. We never had to plank for very long.
KBs are a great workout, fellas. Just remember to keep good form, engage the core, don’t bend the back and all will be well. TR is watching you….and is there to help.
Whatever you do, do it heartily, as to the Lord. — Colossians 3:23
19 men showed up this Monday morning for a little ‘there and back again’ helped along with a big fat dose of…
THE RED PILL
Sprint to far soccer pitch. Circle up for…
COP
Line up on goal line for partner field work. How it works:
– Partner 1 sprints to far goal line and back
– Partner 2 does AMRAP for said exercise
– Flapjack
– Keep Flapjacking to reach target total reps
– Total reps are per team
Mosey to Little Baby Playground for…
Mosey to the wall for…
Mosey to Little Baby Track for…
6MOM
Mosey back to parking lot for COT.
Moleskin
Nothing like meeting up at 0530 on a Monday morning to start the week off right. It’s always a honor to lead you men, and it’s big fun. Who’s next?
Cooked up the 100/200/300 while on vacation. I liked it. I think it needs a name. How about the “#Dora123.” It kept the heart rate high, and gave everyone a lot of opportunity to work on your Perkins and your Psquats. Expect an encore on this one.
Today was the multilingual edition of The Matrix, complete with a Spanish counting lesson during Mary and what may be our first Latin F3 nickname: Bibendum. Welcome to Danny B., our sole FNG today who works for a tire company. Google the connection. Welcome, Bibendum. You’ll be expected at #HDHH.
Speaking of multilingual, seems like Dora was the only pax interested in the sprint to the fields for COP. Calls of “Run, Dora, run” from behind me should have been “Vamanos.” Looks like Dolphin is gonna hafta Q The Matrix to show you how we start.
Announcements
USMC Leatherneck Mud Run is 2 weeks away. Some teams have had cancellations. If you want to join a team, send a request up to f3area51@gmail.com and we’ll try and match you up.
Snowflake is involved with Project Hope which is a support project for our veterans. If you are a veteran and would like to find out how you can help out, or if you want to learn more, send an email up to f3area51@gmail.com with the subject “Project Hope” and we will get it to Snowflake.
Happy Hour on Wednesday at Vintner in the Arbo.
Dora out.
Aye! 17 pax jumped into the gloom on Saturday to enjoy Stonehenge. Our group included one FNG and several pax decided to grab the second half of The Rock afterwards. Very strong work by the pax and solid lead by Haggis.
The Thang
COP
– SSH x 25
– Imperial Walker x 25
– Mountain Climber x 25
– Merkins x 25
Little baby half mile jog to fountain wall
– Derkins x 10
– Slow Dips x 10
– Jump ups x 10
Run to the wall
– People’s Chair
– Balls to Wall with 10 skull crusher merkins
– People’s Chair
Run half mile to lake hill
Partner up
P1: Run lap around lake then LBCs while waiting for P2
P2: Hill repeats with 5/4/3/2/1 burpees at top
Flapjack
Repeato
Little baby jog to Bulls for Mary
6MOM
– Flutter x 25
– Dolly x 25
– Bicycle x 25
– Heels to Heaven x 25
– Protractor x 1 minute
Run back to lake for Relay Race
2 Teams
– 300M run around lake (1 from each team in opposite directions)
– 5 burpees, 10 merkins, 15 squats per lap by rest of team while waiting
Run to Parking Lot
Sprints up the hill
– 75% effort first rep, jog back down
– 75% effort backwards, job back down
– Karaoke up, reverse Karaoke down
– 100% effort sprint up, 50% effort back down
– 5 merkins, 100% sprint up, 50% back down
– 5 burpees, 100% sprint up, 50% back down
Jog back to starting area
Plankorama
5 slow merkins
10 count Plank
COT
Moleskin
– Strong work by all the pax particularly double downers who posted at the second half of The Rock after Stonehenge. Runstopper even Q’d the second half of The Rock. #strong
– Focus on Form – let’s do our best to keep feet up as long as possbile during Mary. Mary is an understanding lady but don’t test her!
– Dolphin sighting? – Dolphin is a no show at his own workout! Despite text message in AM just before launch that he was not feeling well…still he HC’d the day before.
Announcements
– With spring break behind we are back to regular routines this week.
– Looks like winter could finally be over so no excuses to any “fair weather pax” for not posting.
6 hearty souls jumped out of bed and raced to South Charlotte Middle School for YHC’s first Q of Base Camp, or at least I’d like to think so. Another 15 or so folks were so scared they cuddled in the fartsack pulling an Eldon Campbell no doubt. So up the mountain we went…
The Thang:
.25 mile warm up jog
SSH IC x21
Merkins IC x10
Imperial Wokka IC x20
Carolina Dry Dock IC x15
Squats IC x20
Bear Crawl half the field width, butt kickers the other half, since it was hard to see we probably bear crawled 3/4 the way, well done crew!
Mosey with lunge walk to the baseball field
Partner up (size doesn’t matter, we don’t do partner carries at Base Camp) for Jane Webb…what is Jane Webb?
Base Camp modified Jack Webb obviously, partner 1 does the Merkins, partner 2 does the Air Presses to 6, all in cadence
Flapjack
Partner 1 supine pullups (thanks #Coal Miners Daughter for the naming) x10, partner 2 dips x20
repeato x3
butt kickers to hill for step ladder
up the hill for 1 burpee, down the hill, up the hill for 2 burpees, down the hill, up the hill for 3 burpees then plank it up
over to the washroom for some people’s chair
People’s Chair x45 sec x2 with some noticeable grumblechatter
balls to the wall x45, YHC shoulder starting to shake so audible to only 1x
COP for some 6 MOM:
Dolly IC x20
Flutter IC x15
Heals to Heaven (thanks #Haggis) IC x5 (these really burn the upper abs for YHC)
Tribute to #Runstopper, with partner 10x each leg high knee ups flapjack, then 15x both legs
Moleskin:
Great effort by the Pax today, realized that YHC cheated 2 min from the workout but was forgiven by the pax. Fantastic effort by Tumbler with his second time out after 20 years on the couch (first time was Sat at the Rock), great to see Thin Crust out there pushing hard as always and Fireman Ed with the pre and post workout run from/to his house, you’ve made some serious progress brother, keep it up! Felt great to be leading a workout that I had helped to start but then have never lead since inception due to injury, thanks again to Coal Miners Daughter and SMASH who lead this with me. Great send off by SMASH to help us focus ourselves as we set off on our week.
14 of CLT-South faithful showed up for a nice spring morning (finally) and their weekly downpainment at Area 51. Young Love and Abacus were the co-Q’s this morning with Young Love batting lead off.
Warmup/COP
–Jog around the school to kickball field and circle it up
All exercises in cadence
—-SSH x 25
—-IW x 25
—-Windmill x 10
—-Squats x 20 (slow, w/ good form)
—-Mountain Climbers x 20
—-Perkins (Perfect form Merkins) x 20
—-LBCs x 20
–Mosey to track at front of school
—-Burpees for 1 minute, as many as you can
—-Zig-zags across field inside the track
——Karaoke across/sprint forward zig-zag for length of the field
——Shuffle across/backpedal zig-zag for length of field to other end
—-Exercise/sprint medley (Perform exercise listed below, sprint to end of track field and back. Continue with next exercise)
——20 Merkins/Sprint
——20 Squats/Sprint
——20 CDD/Sprint
——20 Backwards Lunges (10 each leg)/Sprint
—-Circle up for Jack Webb to 7/28
–Mosey to the wall at front of School
—-People’s Chair x 60 sec
—-Balls to Wall x 30 sec
—-People’s Chair (Frankenstein style/arms straight out) x 90 sec
—-Balls to Wall x 30 sec
Abacus takes over for 2nd Half:
–Mosey to soccer fields for a little Hands of Time
—-Hours 1-2, 4-5 – Staggered Merkins x 10
—-Hours 7-8, 10-11 – Jump Squats x 10
—-Hours 3, 6, 9, 12 – 5 Burpees
(Originally planned 2 rounds, but thought better of it due to O2 deprivation)
–Run the 800 meter loop and return to the playground
–3 Stations at the Playground
—-Pull-up’s x 10, Dips x 20, Decline Merkins x 20
—-Hanging Leg Raises x 10, Dips x 20, Incline Merkins x 20
–6 MOM (in cadence)
—-LBC x 20
—-Dolly x 20, Hold ’em
—-Slow bicycle x 20, Hold ’em
–Finish it off with an Indian Run to the track and back
Moleskin:
-Nice job by the Pax on a beautiful Saturday morning. Nice little sprint competition between Turkey Leg and Ocho Cinco. Young Love unable to determine who finished in front as he was too many yards behind.
-Jack Webb made a brief appearance. Had to be an abbreviated session for sake of time. No complaints registered.
-Hands of Time originally scheduled for 2 rounds but YHC thought better of it after Round 1.
Announcements:
Skinner is looking for a 4th to add to his Leatherneck team for April Mud Run. Send him message on Twitter at “@f3skinner” if interested or let Joker know.
Workouts as usual next week, beginning with The Matrix (McKee Rd Elem) and Base Camp (Moderate Intensity, South Charlotte Middle) on Monday.