The VSF was planted again after DMZ took last Monday off for Labor Day Convergences; and 25 pax mustered for another week-starting assault on DMZ.
Thang:
Mosey to school parking lot (10 merkins at both speed bumps).
SSH/Squat Thrust Combo x15
Prisoner Squat x21
IW x21
Merkins x15
Tighten Circle, alternate Pax holding each other up- Reverse Row x10
10×10 – 10 Burpees every minute for 10 minutes
Count off & head to large parking lot & divide into two sides:
Sprint
Backward Sprint
Shuffle Right
Shuffle Left
Karaoke Right
Karaoke Left
Backward Sprint
Sprint
Wall Time
60 sec People’s Chair
40 sec People’s Chair
Last 20 sec alternating Right Leg/Left Leg Raised
People’s Choice Mary Session:
My Sharona- LBC x50
Dick Clark – Protractor (with all due respect to Charles P. Reinhart of Pesotum, IL)
Agent – Flutter x30
Abba – J-Lo x10
Mosey to Track
400M backwards run
Pair back up in lines
Mosey to main road and Indian Sprint home
COT
Moleskine:
YHC posting this on behalf of Abba. T-claps to Abba for a well-organized, pain-infused beatdown on his first Q. The SSH/Squat thrust combo was a bit unorthodox yet a good change of pace. The 10 minutes of burpees was neither unorthodox nor good, rather unsavory!
Good work by the pax this morning. Guys were pushing themselves even with some fighting through injuries. Rather quiet crowd….still sulking over yet another underwhelming Panthers performance?
People’s Chair followed by People’s Choice Mary was painful as well. #powertothepeople
Announcements
Boomer will take the pax through another personal fitness test at Governator Wednesday – aye!
Area 51 special 9/11 convergence of DV, The Maul & Anvil at Calvary Church this Wednesday.
New 3rd F workout – The Stand – launching this Friday, 9/13 at Panera Carmel Village at 0630 immediately after Centurion at Charlotte Catholic. Purple Haze & Champagne are your Qs.
(…posted on behalf of High Tide on behalf of Slim Fast…)
15 Pax showed up on a beautiful September Carolina morning, to be greeted by an hour of oxygen depletion and muscle burn. YHC was first-time Q, so the pax were in for an unknown beatdown… but made it through excellently!
The Thang
1 lap warm up (high knees, high heels, backwards, karaoke)
Mosey to the football field
COP
SSH x 20
IW x 20
Merkins x 20 (YHC forgot to stop at 10, so we got a bonus 10!)
Squats x 20
Mtn Climber x 15
Mosey back to track for a BRR tribute – The APR – Ascent Pain Relay
Pax divided into 4 groups… Groups 2-4 start at each station, and Group 1 starts by running from Station 1 to Station 2.
When you get to each station, do the following exercise until the group behind you arrives at your station/”hand off”.
Station 1 – Merkins
Station 2 – LBC
Station 3 – Jump Squats
4 laps/4 sets at each station (1/2 mile) – Pax were adequately gassed after the relay!
Mosey back to football field
Groups 1 & 2 sprint one direction, Groups 3 & 4 sprint opposite direction from center of field to cone — 30 yards, 5 burpees, sprint back to center
Repeat with backwards sprint and 4 burpees
Repeat with side shuffle, and 3 burpees
Repeat with opposite side shuffle, and 2 burpees
Finish with lunge walk and 1 burpee
Plank work
Mosey to school building for people’s chair 3 x 45 seconds
Complete lap around school and back to the playground for fun and games
10 Pull Ups, 10 Step Ups, 20 LBC, plank
10 Pull Ups, 20 Step Ups, 30 LBC, plank
Back to field for some final Wind Cries for Mary
Dolly x 15
Flutter x 15
Freddie Mercury x 15
Rosalita x 15
Protractor
LBC x 15
Moleskin
YHC was honored to do his first Q with this group of men. We call it 1st F for Fitness, but there is a lot of 2nd F Fellowship built in, so I call it F 1.5!
There was a lot of heavy breathing and sweat-soaked shirts, so that means everyone was getting their money and time’s worth!
Great to have 2 FNG’s… Jake (Peaches) and Armin (Bourbon). Great work out there, and can’t wait to see you guys back at your next workout!
Strangebrew was missed… hope he is enjoying some cool mountain air this morning!
Passport, thanks for the prayer out!
Announcements
Base Camp on Mondays at South Charlotte Middle School. Another moderate intensity workout, which is ideal for pax that are starting out, FNG’s, recovering from injury, etc. High Tide is Q this Monday 9/9.
Tutoring opportunities with Billingsville Academy and AG Middle School. More information is on the F3 website.
Mud Run for Young Life is coming up on 9/28 at US Whitewater Center. www.ylmudrun.com
CPR class next Saturday @ 9/14 9:00-12:30 — Covenant Day School Bldg C. $10
Check the website for 3rd F opportunities.
The Thang:
Jog to top parking lot – Dynamic Warmup
High Knees x2, Butt Kickers x2, Slides x2, Skips x2, Karaokes x2, Long Strides x2
COP
Windmills x 25 (For Funhouse in his absence)
IM x 25
Merkins x 15
Slow Deep Squats x 20
Mountain Climbers x 20
Peter Parkers x 20
Slow Sumo Squats x 20
Parker Peters x 20
Triangle Pain Stations – Railing Pullups, Burpees, Donkey Kicks (for Santini in his absence)
Need a CSPAN breathing 10 count
Little Baby Jog to bottom of the hill on 160
Bear Crawl to top then Bomb Jacks x5 then jog down
Again x 10
One more time x 15
Need a few more 10-counts
Little Baby Jog to front of building – Audible due to darkness! – move to middle parking lot
Lunge 1st Half – Sprint 2nd Half and same going back
Broad Jump 1st Half – Sprint 2nd Half and same going back
Bunny Hop 1st Half – Sprint 2nd Half and same going back
Mini-Suicide
Grab some wall on the building for People’s Chair + BTW x 3
LBJ to COT
Great work by the Laces In crowd. Too many Larry Birds to count. Had to audible out of the darkness so we avoided step-ups/derkins but I think grabbing some wall made up for it. 16 is a solid crowd for Laces In – thankful for the chance to lead a great group of men!
Oh yeah – other pax went jogging. I believe it’s a soft “J”. Apparently they just ran for an extended period of time.
8 Faithful showed up to A51 for some rock fun and good living.
Warm up:
SSH x 20
10 berpies
IW x 20
10 Berpies
Rock Pile
Partner up for catch me is you can with rocks. Partner 1 runs around the perimeter of the field while holding rock partner 2 does 5 berpies then sprints to catch partner 1, takes rock from them and continues running while partner 1 now does 5 berpies and so on and so forth….
100 yd rock sprints:
run to 50 w/ rock, drop it, run to the end zoone and do 10 berpies, run back, grab rock and return to your end zone
repeat except this time do 5 berpies at the 50 on your way there and 5 berpies on the way back
pushorockorama
off set merkins w rock x 8
flapjack x 8
diamond x 8
wide arm off set x 5
flapjack x 5
indian run around campus
2nd Half:
Hit the playground for Pain Stations:
Pull-ups x 10
Dips x 20
Incline Merkins x 20
Rinse & repeat x 2 (w/ decline Merkins rd 2, wide-arm Merkins rd 3)
Mosey to front of school & find spot on wall
People’s Chair x 90 sec (w/ air presses x 10 IC)
Lunge walk across parking lot
People’s Chair x 60 sec
Mosey over to track for 11’s w/ LBCs & Squats
Back to front of school for BTW wall walk x 2
Head over to parking lot for Suicides
Run 1/2 way across lot & return, run length of lot & return, run to launch point
6 MOM
Dolly x 15 IC, Hold’em
Flutter x 15 IC, Hold’em
Back Scratchers x 20 IC
CCV x 10 each side
COT
Naked Moleskin:
Many thanks to Kermit for making the trek down from Metro Country. Evidently, he brought his speed with him. Keep an eye out for him at the Panthers game today #Pantherpride. Team Chepu took both war daddy and war babby, Abacus and dennis the menace always bring it – nice. Did I see Floor Slapper throwing up in the woods during the sprints??? Maybe he was just trying to cut weight to be faster. Maybe he was nervous about the 2.0’s first soccer game. regardless the dude was running fast and didnt quit. Good to see Slicker out for his 2nd workout. An Outland local, he made the trek to see what A51 hadin store. Countertp and Zippadee: you’ve got a strong local coming your way.
keep an eye out for news re: a 9/11 convergence on Wednesday monrning.
peace out.
The shovel flag was planted, and 40 pax including 1 FNG congregated for a birthday celebration at The Rock. The men of DayZero were welcomed guests as well – Aye!
Thang:
Runstopper hosted the COParty and it was brutal.
SSH x 25
Burpees x 5
Wide arm Merkins x 25
Burpees x 10
LBC x 25
Burpees x 15
Reg Merkins x 25
Burpees x 20
LBC x 25
Mountain Climbers x 25
Diamond Merkins 1st set x 10, 2nd set x 10
Hops’ Q:
Partner up
Jog to bottom of North Face (NF)
Up NF
Partner 1 does Wide Arm Merkins while Partner 2 runs about a 1/3 mile loop that includes scaling NF
Flapjack
Partner 1 does Reg. Merkins while partner 2 does loop, Flapjack
Partner 1 does Narrow Merkins while partner 2 does loop, Flapjack
Partner 1 does CDDs while partner 2 does loop, Flapjack
3 Indian Run lines to the baseball field
4 or 5 pax start at each of the 9 positions on the baseball field.
Do # of merkins at each position that correspond to that position (i.e. Catcher=#2 position, CF=#8 position)
Bearcrawl in between each position/merkin set
Mosey to left field for Mary Session
Dolly x 13 – hold ’em at end while pax sings “Happy Birthday” to The Rock
Makthar Ndjiaye’s x 13
Slow Flutter x 13 – hold ’em while pax sings “Happy Birthday” again to The Rock. First effort was weak…incidentally, so was the 2nd.
Cumberland County Viaducts x 13 R; flapjack; CCVs x 13 L
Protractor – various degrees – State, Duke, UNC, South Carolina and Clemson folks all struggled with their angles
Re-enter Runstopper accompanied by Jack Webb
Jack Webb 1 Merkin + 4 Arm raises; continue to 10 Merkins + 40 arm raises.
Moleskine:
T-claps to all 40 men who posted for the birthday party at The Rock. We certainly did more than 365 Merkins – which was the goal for the celebratory painfest.
Thanks to the men of DayZero and several from Area51 who came to celebrate with us.
Must point out that Ninja Turtle, Ocho Cinco, Joker, Pretty Boy QB…among others were flying on the loop runs that included NorthFace – nice work gents.
Strong work from Dora, Culkin and The Hoff who were sporting the rucks. 45 lbs. in The Hoff’s ruck = unsavory, inhuman and impressive!
Radar also is a bear-crawlin’ fool.
YHC for the 3rd workout in a row (Anvil & Centurion earlier in the week) said his age as 40 yet turned 41 two weeks ago. #memoryfailing? #denyingreality
Great send off from Champagne to wrap up the festivities.
Thankful for F3 and how it’s impacted my life, and my family’s for that matter. The Rock and all the other workouts are daily/weekly reminders that we need to take care of the bodies the Lord gave us, sharpen one another with encouragement and accountability, and serve our families, workplaces & communities.
“Greater love has no one than this: to lay down one’s life for one’s friends.” John 15:13
In my quest to bring a change of pace to the gloom, Stonehenge ventured off the beaten path to explore some new lands, much to the delight of all. Who knew such paved trails existed. That thang:
COP
SSH x 25
Imperial Walker x 20
Peter Parker Merkin x 10
Mountain Climbers x 20
To Loch Ness
Wall jump-ups x 10, dips x 2
Wall jump-ups x 8, dips x 4
Wall jump-ups x 6, dips x 6
Wall jump-ups x 4, dips x 8
Wall jump-ups x 2, dips x 10
Squats x 10, derkins x 2
Squats x 8, derkins x 4
Squats x 6, derkins x 6
Squats x 4, derkins x 8
Squats x 2, derkins x 10
Mosey to BOA Hill, lunge walk on the way;
Up hill for 2 burpees, plank work
Up hill for 4 burpees, plank work
Up hill for 6 burpees, plank work
To 521 bridge for peoples chair w leg extensions and press x 40
Field work:
10 merkins, sprint across field, 10 merkins, sprint back for 10 merkins
20 plank in & outs, sprint, 20 in & outs, sprint, 20 in and outs (half burpees)
30 mountain climbers, sprint 30 MCs, sprint, 30 MCs
Off the grid to golf course trail & rock amphitheater, pax amazed by uncharted territory:
Up 2 levels of rock amphitheater, 2 squats, back down for 1 merkin
Up 2 levels of rock amphitheater, 4 squats, back down for 2 merkin
etc, etc up to 10 squats, 5 merkins
YHC explanation of simple task clear as mud when pax told to just double it but add 1 then 2,
or add 2 to squat but 1 to merkin until 10. Anyways, you know what I mean.
Over to newfound grassy field for Mary #sawgrass Be careful.
LBC x 20
Flutter x 20
Dolly x 20
Russian Twist x 20
Cart path/trail broad jumps. Admire Walden Pond and serenity of gloom.
Continue discovery of new territory with mosey down trail and trespassing onto cart path
via underground tunnel to Dana Rader:
Mountain climbers x 20 in lot, sprint for 20 more MCs
Jog back to Loch Ness
Audible for last minute Jack Webb ladder up to 5, back down to 1.
Back home, COT.
Moleskin
Small group today with many pax at BRR and Rock convergence, but perfect size for our trek off the grid to some new AO. BCC never disappoints with more trails, more rocks, more water. Honey Bee doubted my ability to find new pastures, but YHC kept his word. Nice to get the whole group together at coffeeteria as well.
Announcements
Shout out to all A51 and F3Nation BRR participants. Strong representation this yr.
Check out Rebel Yell, Thursdays at Polo Ridge.
MT
27 non BRR runners dug deep for a tire/hill combo beat down at Kevlar that topped anything the mountains could bring.
THE THANG
Mosey to lot for:
SSH x 25
IW x 20
Perfect form slow merkin x 20
Squat x 20
Perfect form slow wide arm merkin x 15
Lunges x 20
Perfect form slow diamond merkin x 15
To hills and partner with some one unfamiliar:
Partner 1 sprint hills
Partner 2 burpees (combine for 50)
Partner 1 sprint hills
Partner 2 manmakers (combine for 50)
Partner 1 sprint hills
Partner 2 dry docks (combine for 50)
Partner 1 sprint hills
Partner 2 diamonds (combine for 50)
Mosey to soccer field and five lads grabbed rocks.
Tire/rock ladder combo of sprints/exercises etc
COT
MOLESKIN
Lots of chatter of late concerning the lack of form by some of the pax. Yours truly has been called out along with Far Side, Bananas, 49er, Joker, etc for a lack of proper technique on the push up aka merkin. Head bobbing, alligator arms, honeymooners, and just plain cheating (MallCop) has meant the integrity of F3 has been called into question. Today there was no excuse as we went slow mo with a focus on form, the chest hitting the deck, and full extension. The pax were feeling the pain early on.
The hills saw the lads working hard with their partner combining for the team totals. Then it was over to the tires which were unleashed after many months if being chained to the fence. There were a few complaints about the stench coming from the tires but they served their purpose. Radar was calling out everyone and their mother despite his lack of effort on the tire burpees where he couldn’t work out how to grip it…
A pleasure leading such a strong group. Have a great weekend and good luck to all of the F3llas doing the BRR this weekend.
Bulldog
ANNOUNCEMENTS
1) Day Zero and the Rock combine at Calvary tomorrow at 7am. All else as scheduled.
2) F3 golf day next Friday at Emerald Lakes Golf Club – jump in quickly as spaces are nearly full. Give Bananas or Snakebite a shout
F3 Billingsville – Our 3rd Year with the Afterschool Program at Billingsville Academy
Update from Nibbler (Brannon Dreher <bdreher@tneus.com>)
There has been new and exciting progress at Billingsville Elementary this year. The school has rebranded their logo and been renamed Billingsville Academy. Each child will be provided with uniforms and the Graphic Designer at my company was gracious enough to create a new logo and message for the school.
We are calling for volunteers again this year and we need NUMBERS to make an impact.
Here are the logistics
1. Date: Every Wednesday from 4:30pm – 6:00pm
a. Most importantly we need you between 4:30-5:15.
2. Where Billingsville Academy – 124 Skyland Ave, Charlotte, NC
This is a very important year for F3 Foundation as we have teamed up with Cross Roads at Alexander Graham Middle School where 98% of the Billingsville Kids go for the 6th grade (See Chelms’ post below). This is a critical time in the child’s life. They are in a larger and more diverse environment and the child has a high percentage of getting involved with the “wrong crowd.” This year we have the ability to track the kids from K-8th grade and we plan to use metrics to measure the impact we are having on the kids’ lives.
Using these metrics, the F3 Foundation will be able to complete grant applications using the metrics to demonstrate the impact from F3’s involvement. This in turn will allow us to make an even greater impact in our surrounding communities.
If you have more questions please feel free to reach out to the following, who will be able to answer any questions related to the program at Billingsville Academy:
1. Hilary
2. Super Dave
3. Kickin Chickin
4. Stick Bug
5. Grape Juice
6. Cougar
7. The Nibbler
Bull Dogs Matter – After School Program at AG Middle School
Chelms (Pete Chepul <pchepul@gmaill.com>)
F3 is partnering with Crossroads to help kids in the after school program at AG Middle School. As Nibbler noted, there is a real need for a positive influence for many of the young kids as they transition from Billingsville to AG Middle School.
Logistics – We already have a core group of guys that have stepped up but we definitely can use more. Would love to get 10 or more men attending the session each week.
Logisitics
This is a great way to make an impact in the lives of young people. As if often the case, you may get more out of this than you put into it. There is nothing like seeing the smile on a kids face after you have opened their minds to new ideas and possibilities.
Please post comment below if interested in helping with either program or contact one of us directly via email address provided above