17 Pax gathered in the gloom for some DV pain.
Warm up lap on track – reverse direction
COP – in cadence
SSH x 20
Imperial Walker x20
Merkin x 20
Squat Thrust x 10
Merkin x10
Knee Slaps x10
Burpees x 10 (on your own)
Mosey to corner of track
2 “laps” on track and field (again backwards on the track)
#1 – 100 yd run, broad jump burpee across field, 200 yd run to start, 20 squats
#2 – 100 yd run, rolling marking across field, 200 yd run to start, 20 squats
Mosey to end of field
Beast x 2
#1 – Merkins x6 at 25, 50 ,75, 100, 75, 50 and 25
#2 – Burpees x6 at 25, 50 ,75, 100, 75, 50 and 25
Mary
LBC x20
Dolly x20
Rosalita x20
Flutterx20
Twistx15
Plank – 45 sec
Superman – lost count because of the signing
Fellowship jog back to parking lot
Naked Moleskin
1) Breaking the routine gets the PAX’s attention. When we turned left onto the track (rather than the traditional right turn) for the warm up lap, Tiger Rag was heard to say “We are going backwards, I don’t like this already”. Good to see people notice the little things.
2) YHC liked the rolling merkin, but across the field was too long. Duly noted.
3) Singing “Great American Hero” during Superman is becoming a DV tradition.
4) As a first time Q, I’d recommend it to anyone. Best perk is that you know what is coming next in the workout.
– Uncle Leo –
23 of the faithful , that’s right 23!, came out in the cold, drizzly morning air to plant the shovel flag and get this week’s down Painment in the never ending experiemental Skunk Works.
The Thang:
Jog around campus to warm up
COP:
SSH x 25
Merkins x 15
IP x 25
Prison Squat x 25
Centruy Set: Sparten Burpees (x25), Squat to knee tuck (x25), Merkins (x25), Regular Burpees (x25)
Jog back to Parking Lot for
Circuit City (partner up- 30 sec each exeercise then rotate)
1. Hairburners (45lb plates)
2. Hairburners (35lb plates)
3. Box Jumps and Med Ball Slam
4. Inch Worms (with plates)
5. Med Ball Toss (50 yards)
6. Balanced Merrkins and Kettle bell swing
7. Dumb bell Squat to Calf raises (30lbs) and Dumb Bell overhead press
8. Pull ups and Lat pulls
9. Tire flips and Tire Sledge Hammers
10. Race around track
5 Quick MOM
LBC’s x 20
Dolly x 20
Bicycles x 20
Mason Twist x ?
Moleskin:
Not much chatter this morning until the Pax got warmed up, then the Pax seemed mad at the Century set…not sue why, YHC knows how much everyon loves the burpees (Sparten and regular)
Circuit City got a little confusing, mainly because we had so many show up…I’ll take that problem any day. Thanks for the strong post this morning guys even in the cold drizzle. By the way, Clockwise is really not that hard to understand.
Tiger Rag will fight you on a normal count any day of the week and get you back on a cadence….#creatureof habit
Good Luck to the Brothers that are attacking the Mud Run and/or Sparten Beast this weekend. REPRESENT!
16 men gathered in the Area 51 gloom.
The Thang
SSH X40
Squats X 40
Imperial Walker X40
Lunge walk through parking lot
Incline Merkin X 40
People’s Chair
Decline Merkin X 40
People’s Chair
Diamond Merkin X 20
People’s Chair
Plank
Three laps at 90% around soccer fields
200 squats with rock in hand
75 tricep extensions with rock above head
10 minutes of Mary
Trail Run X3, with bear crawl, crab crawl and spider man crawl after each set
Nakedman Moleskin
– Three FNGs Saturday… alays a good sign. Let’s keep finding more.
– Triple claps to Cottontail, Countertop, Quarter Pounder and Abacus for participating in the post-workout clean up efforts at McKee Road Elementary School. Collectively, you guys are now officially “big strong men” [as I heard one of the other volunteers refer to you from a distance].
– Pretty Boy Quarterback had his game face on and was moving fast on the trails.
– McGee — our resident Greg Olson look-alike — had “guns blazing” in his new compression F3 shirt.
– Saturday Oct 13… Charlotte South convergence workout at Area 51 [McKee Road Elem]
12 Pax gathered around the shovel flag in the foggy gloom without the knowledge that the QICs had some of the same ideas for the downPAINment, which meant lots of legs and shoulder pain!
The Thang:
Mall Cop Lead:
Run to the soccer pitches for COP:
All in Cadence:
SSH x 20
Imperial Storm Troopers x 20
Prison Squat x 20
LBC x 20
Shoulder Circles for 2 minutes – forward, backward, arms up and down
Jump Tuck Squat x 15 on own count
Mosey to the hill at edge of soccer pitches for Jacobs Ladder, 1 up to 7 burpees at top, 10 squats at bottom each time. Once done get into a low squat position at the bottom and hold while waiting for Pax to finish.
Plank – Regular, Right Arm up / Right Leg Up, Left Arm Up / Left Leg Up, Regular, Elbows
Mosey to far end of soccer pitches for Merkin / Arm Up Ladder. Start with 1 merkin, then go to knees for 4 arm ups. Increase merkins by 1 and arm ups by 4 each time until last set of 10 merkins / 40 arm ups. (Crowd Pleaser)
Indian Run around all 14 youth soccer pitches back to base of hill for COP:
Prison Squat x 20
Carolina Dry Dock x 20
Flutter Kick x 20
Dolly x 15 Hand off to Run Stopper.
Run Stopper lead:
Mosey to the picnic table benches under the trees next to kitty litter for
Jump Ups x 20
Decline Merkins x 20
Step Up with Jump Left Leg x 20
Step Up with Jump Right Leg x 20
Rinse and Repeat x3 (Crowd Pleaser #2)
LBC with feet up on bench for 2 minutes / failure.
Indian Run to front side of church 1/3 mile to smaller hill next to North Face. Partner up for Fireman’s Carry/Piggy Back up hill then run back down, flapjack and other partner gets the priviledge of the same pain! Rinse and Repeat. (Crowd Pleaser #3)
1/3 of Pax was tapped as a casualty and had to be carried (1 casualty & 2 uninjured pax) to base of North Face.
Sprint up North Face with 5 Burpees at top, run down with 10 merkins at bottom x 2.
Run it out 1/3 mile back to shovel flag for COT
Naked Man Moleskin:
First a reminder that next Saturday 10/13/12 there will be a Charlotte South Convergence at Area 51 at McKee Rd Elementary as many of us will be participating in the USMC Mud Run, Spartan Beast, or both. Be on the lookout for the PreBlast and email this week. We will start back up the following week at The Rock!
T-Claps for a strong pax today and for enduring a leg / shoulder blowout. YHC and Run Stopper didn’t get the chance to communicate with eachother that we both wanted to work legs and shoulders today so we hope everyone got their moneys worth! When we first started the Merkin / Arm Up Ladder several pax thought this was a breeze. But many in the pax have had the opportunity (or misfortune) of going through this excruciating ladder exercise before and knew the pain that was coming.
And it didn’t get any easier as Run Stopper called for a non-stop, no breather circuit of 3 sets of jump ups, decline merkins, and step ups. YHC’s quads are blasted tonight and I know we’ll be feeling this one for a few days.
T-Claps to Farside for riding his bike #gears style for 25 miles this morning prior to posting to The Rock. Strong Brother, Strong. Speaking of great work Strange Brew is really pushing it each and every time he has posted since his first F3 workout just a few weeks ago. Keep it up brother!
There was a lot of encouragement going around this morning with a good amount of chatter. YHC is loving the way our Rock pax are working together as iron sharpens iron, so does one man to another.
Many of us had a great time tonight at the Charlotte South F4 (Fitness, Fellowship, Faith, & Family) Family gathering and workout at The Shores house. A great time was had by all, as the kids had a workout and then ran around playing. It was great to meet the M’s and have several hours of the 2nd F! We will be doing this again in the future. Thanks Shore!
22 Pax (3 F3 dads and 19 2.0’s) set out on a beautiful Saturday afternoon for an animal style workout. All 4 F’s were enjoyed on this day, Fitness, Fellowship, Faith, and Family.
The Thang:
Horse Gallop through the woods
Bear Crawl
Crab Walk
Ostrich Stance (head in the sand)
Bunny Hop
Gorilla Walk (drag your knuckles)
Sunning Lizard Stance
Piggy Back
Panda Bear Shuffle
Fence Climb
Monkey Bars
Resting Alligator
Crawling Gator
Dolphin Dive
Floating Otter
Crouching Tiger/Flying Chicken
Leap Frog
COT
The Naked Moleskin:
A great time was had by all on this day as about 15 families congregated at YHC’s home to enjoy each other’s company and share the love with our families.
This was supposed to be an F3 Dads style workout, but most of the dads left the heavy work up to their 2.0’s and mumbled some lame excuse like “I’m too sore from this morning” or “It’s too hard with this beer in my hand”. Needless-to-say, the 2.0’s did not disappoint and tackled the course with much enthusiasm and gusto.
Strongest, Bravest, and Most Horribly Unlucky pax – Gamer, who did the swan dive with his legs over and onto the fence post. Ouch!
God Bless the 4th F – Our families.
This month’s twist on our 4/6 mile run – Spartan burbees. 10 each mile.
Moleskin:
Welcome to two Devil’s Turn FNG’s: Harley and Ichabod. Glad to have you among us.
Dora is still working his way up on the mileage and did just 3 this morning. However, he decided to compensate by doubling up on the burpees. Somehow, he still ended up doing 100 of these. Either his count is off or he was just overeager, or both. Either way, strong work.
Did I hear a call for 20 burpees each mile next week from 49er? That can be arranged. Interesting to note though that 49er will be out of town next week. I hope he’s prepared to get his burpees in down in Aruba!
Don’t forget the Charlotte South Family gathering at The Shore’s house this Saturday at 4pm. Bring the whole family – workout and COT (nickname’s!) to kick the party off. All are welcome.
15 men gathered in the Area 51 gloom.
The Thang
Joker QIC
– SSH X17
– Imperial Walker X17
– Merkins X12
– Walking lunge / bear crawl combination
– Merkin / squat combination [100X each]
– Plank-o-rama-
– Run around soccer field
– Stations: 3 sets of squats [X20 each], dips [X20 each] and pull ups [X5 each]
-Field work: backpedal, karaoke, sprint, bear crawl
Slap Shot QIC
– People’s Chair [3 sets]
– Merkins – Decline / Decline / Incline [X20 each]
– Field work: karaoke, sprint, backpedal [with mountain climbers in between sets]
– Merkins X16
– Trail run
– 30 spartan burpees
Nakedman Moleskin
– New exercises introduced to the PAX on Saturday: 1) the “Sounds of Silence” which requires the PAX to form a straight line, with the QIC at the front selecting exercises and the men behind simply following the lead of the man in front of him… lunges, bear crawl, etc., and 2) a yet-to-be named exercise that entailed a series of pelvic thrusts [thankfully no spectators were within sight of the PAX during this particular movement].
– 200 total merkins were achieved during the workout [don’t try to do the math based on the above backblast, as it includes a combo of military and civilian counts].
– YHC handled his QIC duties on autopilot, as I was completely smoked from the pre-dawn Spartan training beatdown lead by Tiger Rag at The Rock at 0530.
14 Pax ventured into the gloomy, misty morning with the Q’s deciding to punish half the Pax who already posted for a 1.5 hour Tiger Rag led Spartan training beatdown.
The Thang:
(Hops Lead)
Jog to the ditch next to the back baseball field to pick up your pet rock, and then continue out to center field for COP – Warmup.
All in Cadence:
SSH x 25
Imperial Walkers x 25
Merkins with right hand on rock x 15
Merkins with left hand on rock x 15
LBC with rock extended over head x 20
The Main Event:
Run with pet rock in hand to Home Plate to begin the Baseball Burpee Beatdown.
At home plate perform 2 Burpees with rock in hand including the pushup and the jump up with rock raised overhead. Sprint to each base in position order and perform the number of burpees represented by each position number (ie run to pitchers mound – 1 burpee, run to 1st base – 3 burpees, run to second base – 4 burpees, etc. all the way to right field).
Plank it up in right field. Upon completion 45 burpees were performed between all the sprints.
Right arm Turkish Getups with rock in right field x 10
Left arm Turkish Getups with rock x10
Run back to rock ditch to drop off pet rock then continue running over to picknick table benches under the trees next to kitty litter for:
Jump Ups x 15
Decline Merkins x 15
Rinse & Repeat both x 3
Mosey over to pavillion wall for Peoples Chair x 2 mins alternating arms overhead and straight out in front
(Mall Cop Lead)
Indian Run 1/3 mile around to front lawn of Church
LBC x 20
Main Event #2 – The Devil’s Workout
Sprint from starting point to cone #1 and perform exercise called x 6, sprint to cone #2 and perform exercise x6, sprint to cone #3 and exercise x 6, turn straight around and sprint back performing the exersice at all cones (total of 36 reps) then plank for rest of Pax to finish.
Exercises performed:
Round 1 – Merkins
Round 2 – Carolina Dry Docks
Round 3 – Diamond Merkins
Round 4 – Jump Squats
Round 5 – LBC
Round 6 – Burpees
6 Mins of Mary:
LBC x 25
One legged flutter right leg x 20
One legged flutter left leg x 20
Prarie Fire Mary – Leg throws with partner x 30
Moguls x 20
Run 1/3 mile back to the shovel flag for COT.
Naked Man Moleskin:
Strong work by all today, but major T-Claps to half the Pax who doubled down in the gloom this morning for a total of 2.5 hrs of #downPAINments on the day (Tiger Rag, Run Stopper, Bug Eater, Pretty Boy QB, McGee, PBo, and Donkey Kong). Also Joker for posting for the 1.5 hr Spartan pre-beatdown to then high tail it over to McKee Rd to help Q #Area51. You guys are either 1) crazy, 2) stupid, or 3) just extremely strong & dedicated F3 brothers who love #CSAUP things! My vote is for #3.
It was great meeting a guest Metro Charlotte Pax who posted for the double down, PBo. Great work and we would love to have you back any time! For all other Charlotte Metro Pax we would love to have you come down for a quest appearance at The Rock any time as well! We have an awesome campus with many amenities to provide you with your daily dose of PAIN.
Don’t look now but we have a silent star emerging within the Charlotte South Pax. Bug Eater posted for the double down and didn’t let up at all during the second workout! Strong brother, strong! YHC is glad you are on my Mud Run team in a couple of weeks, it will be a great time! It’s just too bad the other 2 #SadClowns in our neighborhood who are on our team won’t answer our EH calls and join us out here in the gloom. Maybe when you and YHC have to drag them through the course they will finally get what F3 is!
For all Charlotte South Pax there are several of us who will be posting at Big Hair Monday at Freedom Park Monday morning. Would love to have more of our brothers meet us at the gravel lot to put an extra #downPAINment on the week!
That is All.
Nine men posted early for an extended Spartan prep session at the Pink Palace.
THE THANG, Pt. 1 – Interval Hill Work
THE THANG, Pt. 2 – Weighted Hill Work (and Sprints)
Grab bag of goodies: 45 lb plates, 35 lb plates, 25 and 30 lb dumb bells, 45 lb kettlebell, 50+ lb concrete block, 40 lb canvas bag of weights, and the Body Bag (Pretty Boy QB’s Heavy Bag, at approx. 125 lbs).
After each carry, run to bottom and sprint back to top (no weights).
Mini Stretch Armstrong, then off to Rock for another hour (and 90 more bleeping burpees).
MOLESKIN
11 pax set out in the early morning gloom to set a ferocious pace and push for a new PR.
The Thang:
6, 4, 3 miles, or anywhere in between. We’ve still got pax working their way up the milage chart.
Moleskin:
Today were our time trials, so all were expected to push themselves to a new PR. This did not work out for everyone. For one, only Donkey Kong and YHC made it to all the hill training this month. For another, being inexperienced, many (Joker) set out much too fast, burned out and couldn’t keep pace in the end. Better to go hard early, than never to go at all!
It was nice to have pax stretched out all over the course (due to the different paces). I for one flet like slowing/quitting at the 0, 3, and 5 mile marks, but each time came across a F3 brother whose words of encouragement kept me pushing my limits. Suffering is best done with friends.
Don’t forget our Charlotte South F3 family gathering on October 6th at 4pm. At YHC’s abode, 7345 Kennington Ct. Be there on time with the 2.0’s and their nicknames.