F3 is ready to grow our tutoring/mentoring program in partnership with CrossRoads Corporation. Our goal is to assist kids from Grier Heights as they make the transition to AG Middle School. In addition to tutoring starting in September, there are opportunities to assist this summer.
Summer opportunities – 2013 Freedom School
– Drive MPPC church bus (must be member of church) on June 9 and/or June 15 to take kids to/from Camp Harrison, near Lenoir. Approximate 4 hour round trip.
– Read at Freedom School (summer school program at AG Middle School) for 15-30 minutes, Tuesday – Friday mornings, one time committment
– Field trip chaperone’s – Various one time opportunities on Wednesdays or Thursdays to assist with field trips throughout the summer. Requires committment from 4:30pm to 7:30pm
These are great opportunities to “test the waters” for those who are interested but not yet ready to make a commitment to regular tutoring.
Bulldogs Matter afterschool program – Starting in September
Collaborative effort between CrossRoads Corporation and AG Middle School to improve the academic, emotional, and social readiness for identified at-risk students from Grier Heights.
Tutoring opportunity Monday thru Thursday from 3:45 to 5:45. Looking for committments of one to two days per month in order to have a constant presence in the program. Our goal is to provide a stable adult influence for the kids and guide them in establishing goals and working toward them. Only requirement is committment to show up – no prior tutoring experience required.
Please shout out below or contact me at pchepul@gmail.com if you are ready to help a young person thru a challending time in their life.
CrossRoads Corporation is a faith-based non-profit organization in partnership with Myers Park Presbyterian Chruch, residents of Grier Heights and other stakeholders in the revitalization of the Grier Heights neighborhood.
17 beasts emerged from the dampened Gloom ready to kick Monday in the teeth and stood steady for another massive dose of…
THE RED PILL
1/3 mile mosey down to the far parking lot and back up to the top parking lot for…
COP
Mosey over to Little Baby Track for…
Partner Track Work
Pax 1: 1 lap moderate pace. Pax 2: AMRAP legs exercise. Flapjack when Pax 1 completes lap.
Move to front of school and break into 4 groups for…
Circuit Work
4 groups, 4 exercises, 3 times around the circuit
Circle up for…
4MOM
Mosey to Little Baby Playground for…
COT
Moleskin
This was a no-frills, by-the-book F3 bootcamp workout. K.I.S.S. and you will still get smoked pax. Lots of exercise inspiration from Mic Check, Escargot and Snowflake though — wall walks, curcuits and using the blacktop wisely.
It was a soggy one, but misery for misery’s sake is reserved for GORUCK Challenges, so we kept to the blacktops instead of the slop fields, and many M’s did rejoice on this day.
Fraggle had a surprise ruck workout last Wednesday at The Maul — that must explain his new-found speed on the track this morning. I spied Lobster Roll across the lot executing perfect-form Merkin Jacks. Tiger Rag would be so proud. I didn’t see everyone’s work on the set of 7s, but I saw lots more pax executing slow, controlled movements and excellent form.
Welcome to today’s FNG R. Burnett, now known forevermore as “Captain Planet.” Strong work, brother, and we hope to see you out again soon.
According to Sprague’s Buck Rogers Wrist Transponder we covered 1.3 miles. Not bad.
Side note to Young Love: the call phrase is “Sun’s out, guns out.” I didn’t see any sun this morning.
Announcements
When I say “GO!” you say “RUCK!” But only for another day. The deadline for hard committing to being awesome is tomorrow. Stop thinking. Start doing.
USMC Mud Run signup deadline is this week as well. The Superbowl of F3. Get on board.
Triple Down Memorial Day with Wounded Heroes at the Patriot Festival Go The Extra Mile 5K. Register by 5/26. (Choose “F3 Registration/Sponsorship.”)
Fast Twitch new Running/Bootcamp workout begins tomorrow at 0515 (not 0530) at S.CLT Middle School (Death Valley location). Sprague is your Q. Get faster.
New Saturday workout at McAlpine Elementary begins this Saturday, 5/25. We need 20 men to HC and make this their new happy place.
Come Wiggle with us! 5:30 am launch tomorrow – corner of Foxcroft and Rothwood. Fellowship / taper pace. Our numbers are increasing – dont be left out!
Summer is here (finally) and with it the bugs. On our trek to new lands unseen by the Stonehenge faithful, we found where the bugs call home and it turned out to be the place YHC chose to perform the Dirty MacDeuce with the 11 unsuspecting PAX. Even with a swarm of knats around our heads we forged ahead with the Dirty MacDeuce and it lived up to its name. It was dirty and a real #crowdpleaser.
Overall it was a good day and here’s how it went down.
The Thang:
Moleskin:
We did a lot of running today and the PAX were on point. Frehley’s Comet kept YHC honest making sure we planked it up instead of slacking off between exercises – I like the initiative. He was also quick to point out that we were doing 2x for every count during the MacDeuce = 24 merkins/LBC/etc. Think of it as extra credit.
During the 100 yd. partner carries, all the PAX exceeded expectations and went an extra 20 yards. Such over achievers!
Strong work by FNG Milwaukee’s Best (YHC’s next door neighbor), we’ll see if I am ever invited over to another cookout after this beat down on his first day. He did great though and I hope to see him out again soon.
Also, a strong shout-out to Mighty Mite who was doubling down with the Run! Ballantyne 10k after the workout. Lex Luther was also headed for a double down with a Co-Q at Area51 – nice work! Also, several others were headed on for more pain. Impressive!
Thanks for the opportunity and the support in my first solo Q. It is a privilege to work out alongside this great group of guys.
Strong second showing of South Charlotte’s Thursday many headed monster workout Hydra. 27 men posted and YHC counted at least 7 pax who accepted the run/bike to workout option. Way to add some healthy cardio/mileage bookends to your hydra pain!
The Thang:
Donkey Kong Q:
Jog to rear parking lot of school
Imperial Walkers x 25
Side Straddle Hop x 30
Merkins x 13
Jog to rear field
20 Burpees on your own
Jack Webbs (1 Merkins/4 arm raises) – Ladder up to 6 and back down.
Flutter Kicks x 30 with 2 10-count holds
Divide into 2 groups:
Group 1 runs around the school while Group 2 does continuos sets of 10 Merkins, 20 LBC’s, and 10 Mountain Climbers (each leg) until all of Group 1 returns.
Flapjack – Group 2 runs around school while Group 1 does the exercise sets.
Partner up and jog to track.
Merkin-Bear Crawl Partner Chase – Partner 1 begins bear-crawling around track while Partner 2 does 10 merkins and runs up to relieve Partner 1, who begins doing Merkins. Flapjack until both partners complete 1 lap.
Plank while all finish: Right Arm/Leg, Left Arm/Leg, Elbows, Right Hand Balboa from Elbow Plank, Left Hand Balboa from Elbow Plank.
Bugeater Q:
Jog to concessions, but not for ice cream.
Circuit Training Time. Three sets of Wall Jumps x 20, Dips x 25 dips, Burpees x 10
Jog to playground, but not for playtime.
Partner up and more circuit. Two sets of Old School Situps x 20, Pullups x 10 (assisted or unassisted), Decline Merkins X 20
Jog to Soccer Fields
1 50 yard sprint and back
-COT
Moleskin:
-So far the workouts have been high motion, with circuit training, track/run drills, core work.
-Enos first week F3 with 3 straight workout days. Strong start brother!
-Birdhole memory lane as he announced he was a student at Olde Providence Elementary in the 1960’s – that is awesome! R-E-S-P-E-C-T
-Nice follow up to the run/bike to workout challenge from launch week. This 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.
-Introduced the wall that OPE has to offer, called out to be higher than your standard wall. Nice burn on wall jumps (modified as step ups for some)
-No FNG’s but we did have some F3’ers from metro liking the proximity to their homes come to OPE.
-Great two week Hydra numbers (29 + 27)… let’s keep it up!
Announcements:
-2nd F. Pool Party – End of School/Start of Summer. June 8, 2013 6-9 PM. Candlewyck Pool/Clubhouse. Bring Dish/BYOB. M’s and 2.0’s welcome!
-3rd F.The Compass Fridays at 0630-0715 at Chick-Fila at the Arboretum. Stone Cold and Hops on Q.
-Prayers to the families of Matlock & Bulldog
Bugeater
17 men gathered around the shovelflag on a nice spring morning to put a solid downPAINment on the weekend. They expected to be smoked by the end, but little did they know how they were going to get there…
The Thang:
Young Love on Q.
Warmup run around the school, detour down the nature trail, gather behind the school for COP
COP:
– Mountain Climbers x30
– SSH x30
– Imperial Walkers x 30
– 30 seconds of stretch for anything that’s tight
Mosey to the soccer fields
Starfish of Pain:
– Merkins x25
– 5 burpees
– Carolina Dry Docks x25
– 5 burpees
– 25 LBCs
– 5 burpees
– 25 jump squats
– 5 burpees
– 25 (each leg — yes, that’s 50!) Sister Mary Catherines
– 5 burpees
Plank-o-rama
Slow mosey to sidewalk
Partner-up for Exercise/Run combo. Partner 1 performs exercise while Partner 2 runs, then flapjack.
– 100 (team) merkins
– 200 (team) squats
– AMRAP LBC’s while the PAX even out the number of runs
Lex Luthor on Q:
Grap a rock buddy and mosey to playground. Put rock in safe place.
On playground: 5 rounds of circuit.
– 5 pullups
– 10 pushups
– 15 squats
Reunite with rock buddy and mosey to the NC playground (stumps/house/boat): 5 rounds of circuit.
– 10 box jumps on stumps (no rock)
– 10 dead lift / squat / shoulder press (w/ rock)
– 10 lbc’s (w/rock)
– 10 dips (rock optional)
Mosey to field for Herschel Walker:
– situps (with rock) – sprint (no rock)
– pushups (with rock) – sprint (no rock)
– repeato
Return rock buddy to the pile (good riddance, you need to go on a rock diet)
6 MOM
– LBCs x20
– Bicycle x20
– Dolly x20
– Mason Twist x20
– Heels-to-Heaven x20
COT
Moleskine:
– Flies! Lots of flies! Little critters – gnats or sandflies (no one bothered to properly identify), buzzing around the PAX nearly the entire time. Made for an interesting time seeing, breathing, chewing, spitting. Thankfully we kept things moving enough to see clearly every once in a while.
– Between the flies, the stumps and the rocks, I’m pleasantly surprised to report no injuries — except for a guy named Piggy who limped off early, clutching his broken spectacles to his face, muttering something about leaving before things got really nasty…
-Strong work by the PAX this morning. Much mumblechatter on anything involving leg work, seems a number of folks were still nursing their wounds from Kevlar. Mumblechatter was punched in the teeth by the jump squats and SMCs. Spirits were lifted once the stiffness was beat out.
– Props to Enos. First week in the group and he shows up 4 out of the last 5 days? Guts his way through sprints and runs while nursing a sore hamstring? When he heard that we take Sundays off in SouthClt, he had either a look of surprise or relief, hard to tell. Either way, keep at it brother. Looking forward to seeing you on Monday.
Announcements:
– Workout news: Fast Twitch, 1 year anniversary of the Skunk — pick your poison on Tuesday.
– Memorial Day: check the website
– Sign-up for other stuff: check the website
Yes, it is early to be pre-blasting for a Tuesday morning workout, but here goes…
Fast Twitch will launch on Tuesday morning at 5:15 (yes, 5:15) from South Charlotte Middle School. Bring your head lamp and your smoke boots.
Rumors are swirling about what exactly Fast Twitch will be like. You’ll just have to be there to really know, but think of it as a bootcamp workout, but one that incorporates generous helpings of running.
This week we will stay on campus at SCMS. Plenty to work with there. However, future episodes will include exploration of surrounding terrain. You’ve been warned, although in all cases we will employ no-drop tactics to keep the pax challenged but together regardless of fitness level.
Sprague and Turkey Leg are your site QIC’s. Sprague has the lead this week, and we’ll be looking for others to step in and lead workouts as we go.
Starting gun at 5:15, and we’ll go until 6:00.
See you in the gloom!
-Sprague
2 shovel flags were planted as a purple-tinged gloom beset The Rock; and 5 dozen pax fought through the haze and emerged victorious and in need of hydration and ibuprofen.
The Thang:
Purple Haze Q:
Run to front parking lot on 51 for COP
SSHs x 50
Merkins x 25
Squats x 25
IWs x 25
Run to soccerfield for more pain
She Hate Me – Part 1 – 5 minutes
Lunges x 20, civilian count (10 each leg)
LBCs x 20, civilian count
Skater Jumps x 20, civilian count
She Hate Me – Part 2 – 5 minutes
Groiners x 10, civilian count
Jump Squats x 10, civilian count
Exploding Merkins x 10, civilian count
Elbow plank
Jog to Pavilion
1/2 the pax – People’s Chair for 2ish minutes
1/2 the pax – Flutter
Flapjack
Hops Q:
Jog to parking lot
Form 4 lines for Indian Run to North Face
Jog to bottom of North Face foothills
7’s
Run to top of hills – 6 Burpees
Run to bottom of hills – 1 Turkish Get-up
Run to top of hills – 5 Burpees
Run to bottom of hills – 2 Turkish Get-ups
Etc., Etc., Etc.
Jog to bottom of North Face
Form 3 Rows
1st row scales North Face while other 2 rows do Squats
10 merkins at the summit of North Face
2nd row scales North Face while other 2 rows do squats
10 merkins at summit of North Face
3rd row scales North Face while other 2 rows do squats
10 merkins at summit of North Face
Mosey to field in front of the church
3 Rows
Sprint 50 yards
Sprint 50 yards
Backwards run of 50 yards
High-knee run of 50 yards
7 1/2 MoM
Dolly x 13
Freddy Mercury x 13
CCVs x 13 or 15 on left side- not sure which
Flapjack
CCVs x 13 on right side
Protractor – 3 minutes
Nipplers x 10
Jog back to parking lot for COT
Moleskine:
Purple Haze, in his 1st effort at Q, was dazed for a moment when 59 other men circled around him; but T-claps as he led the pax well in his debut. Starting with 50 SSHs and 25 merkins produced some mumblechatter…that means you came to deliver some pain; and that’s why the men get up early and post!
She Hate Me – always a crowd pleaser and O2 depriver – did not disappoint. The skater jumps and groiners got some mumblechatter going for sure.
Lots of 2.0’s and 7 FNGs turned out with the pax – that was great to see.
YHC was glad to introduce many to North Face for the first time. Need to visit more often methinks.
60 pax is great – a record turnout at The Rock, in fact. That being said – we clearly need another Saturday Area 51 workout or two; so stay tuned for announcements. Speaking of announcements:
* Rookie Day at Base Camp Monday May 20th – South CLT Middle – 0530 – Strange Brew is your Q
* New Tuesday workout – Fast Twitch – Tuesday, May 21st at South CLT Middle – 0530 – Turkey Leg and Sprague are your hosts
* New Monday workout – DMZ – to launch on Monday, June 3rd at Carmel Middle – 0530
Lots of signups going on: Patriots Festival/5k, Fall Mud Run, BRR – check www.f3nation.com for details.
* #2ndF Family event: Saturday, June 8th at Candlewyck pool – more details to come from Bugeater
* F3 Dads – Saturdays in June – 0900 at Francis Beatty Park – more details to come from Header
Excited to see all the growth and interest in the Southlands, aka Area51. Keep EH’ing your friends and neighbors men. With Hydra, Fast Twitch, DMZ, and another Saturday workout or two – we’re north of 15 workouts compared to just 3 this time last year. Aye!
See you soon in the gloom fellas.
Monday May 20th (yes, this upcoming Monday) Base Camp is hosting a “Rookie” day for those that are new to F3, getting back into it, rehabbing, who live close, who want to support the cause, who have someone they’ve head locked and know they can’t come alone, etc.
This will be an intro to F3 via a boot camp style workout of moderate intensity led by Coal Miner’s Daughter. We will also have Tiger Rag on hand for the customary “focus on form” and a short blurb on F3.
0530 hrs at South Charlotte Middle School rear parking lot near the shovel flag.
If you have any questions before hand don’t hesitate to reach out to YHC via email at marcpauls@att.net or @MarcPauls1 on Twitter
SMASH on Q for Base Camp, for all 8 souls it was a great workout, well led, great effort by the lads.
The Thang:
15 side straddle hop
15 Imperial walker
15 merkins
15 prison squats
8 jumping lunges
10 mountain climbers
5 burpees
Baseball field:
Left field: 10 wide arm merkins
Center field: 10 regular merkins
Right field: 10 diamond merkins (unsavory)
Baseball field (again):
Left field: 20 prison squats
Center field: 10 burpees
Right field: 5 jumping lunges
Hit the bleachers:
20 dips on the bleachers
10 incline merkins on the railing
Repeat 2x’s
100 yard runs with partners:
Down and back #1: 10 merkins
Down and back #2: 20 prison squats
Down and back #3: 5 burpees
5 mins of Mary:
10 flutter kicks
10 dollies
15 LBCs
10 bicycles
10 Russian twist
Moleskin:
Great effort by the Pax, unfortunately most of whom will go unnamed (sound off below) due to YHC forgetting to write them down. Notable effort by Marvel and Briquette though, keep it up guys!
Nice to have some light out so that we really don’t need the headlamps much anymore.
20th is Rookie day at Base Camp, Headlock the friends (or enemies, either way) for Coal Miner’s Daughter to lead us through the gloom.