16 PAX, including 2 returning FNGs, braved the frozen tundra as temp gauge indicated 28 degrees at the start. However, the blood was flowing after first 1/2 hour and several of the PAX were lightening their load a layer at a time.
The Thang
Warm-up
Pentagon of Pain – sprint to each light pole, exercise and back
Superbowl Shuffle
The Thang – Part Deux
Mosey to the field inside the track
Mosey over to the school and grab some wall
Mosey over to the Rock Pile and find a friend
Mosey over to the Soccer Fields for Suicide Burpee Ladder (in Far Side’s honor as he enjoyed a little R&R with the M and 2.0’s in Turks & Caicos)
Mosey back to the school for several MoM
COT
Moleskin
Posted on behalf on Salt Lick and Abacus: Both did a great job on their Inaugural run as QIC!!!
The shovel flag was planted through the frozen tundra, and 27 brave and hearty souls embarked on another weekly assault on The Rock.
The Thang:
Big League Chew’s Q:
COP
Arm rotations – L x 10, R x 10
Windmill rotations – L x 8, R x 8
SSH 30x
IW 30x
Merkins 20x
Plank – right leg up then left leg up – 45 sec
Leg adductions – L x 10, R x 10
Indian Run – 2 Lines with 5 merkin chaser, last man snakes through Pax to front; 2x around perimeter of soccer fields
Partner carry with 5 squat chaser to infield, Flapjack
Hops’ Q:
Plankorama for 3 minutes
Jog to baseball field
She Hate Me – 10 minutes – Star Jacks x 10, Wide Arms x 10, Knee Ups x 10 – rinse & repeat for 10 minutes
Jog to North Face
10 burpees
Run, crawl, scale North Face by any means
10 burpees
several MoM:
LBC x 16
Dolly x 15
CCV – R x 13, L x13
Peter Parker x 10
Rosalita x 13
Protractor
Run to COT
COT
MOLESKIN:
Big League Chew with a strong effort in his first QIC. Always appreciate the “change up” to the COP and BLC did not disappoint. Great to have BLC leading us off. Unfortunately, YHC had to take an urgent call from nature about 7 or 8 minutes into the COP….so missed a bit of it while getting in some extra squats….this cleanse is messing with me something fierce! The pax was gracious but understandably hesitant to shake hands afterward with YHC.
4 FNGs joined us – welcome to F3 Nation – Misty, Pee Wee, Purple Haze, and Hermey. Also a special welcome to a Metro brother – Bird Hole.
T-claps to all the pax with the rucks…it is no small task to carry those around for 1 hour of pain on a frosty Saturday morning.
Announcements:
USNWC Convergence next Saturday 1/26 – meet for clown car rendezvous at The Rock at 0600.
The Rock will also launch as usual at 0700.
Friday, Jan. 25th – soft launch of Kevlar (site QICs Short Sale & Bulldog) at Covenant Day HS. Launch time: 0545. This is a temporary location until permanent site is secured. This will will mean Charlotte South will now have workouts on every weekday and 3 sites on Saturday. Great to see the pax growing – keep EH’ing your friends, neighbors and co-workers men!
Today 20 brave pax came out to get their daily downPAINment in the frigid temps. We had 4 FNGs including one 2.0. Strong group of pax.
The Thang
Dolphin at the Helm
Run to parking lot for COP
– Seal Jacks x 20
– Imperial Walker x 20
– Sore Shoulders x 10 forward and backward
– Frankenstein Squats x 20 (arms straight out)
Run to speedbump
– 50 yard all out sprint to next speed bump
Run across road
– 50 yard all out spring to first light
Run to parking lot, each pax grab a parking space
Set of Elevens
– Burpees and Squat Jumps – 1 burpee/10 squat jumps…10 burpees/1 squat jump
Run to loading dock behind medical office building, grab some wall
People’s Chair x 60 seconds
5 merkins
People’s Chair x 90 seconds
5 merkins
Count off 1 and 2 to form two teams for later
Run across road to another parking lot
– Stop for SSH x 25 on the way (gotta have SSH in an F3 workout)
Team Relay Races with Pain Station
– 30 yard sprint to light – 5 merkins – sprint back
Continue relay until all pax complete
Merkins while you wait to run and after you run
– Rinse and repeat 30 yard sprint to light – 5 knee jumps – sprint back
Continue relay until all pax complete
Merkins while you wait to run and after you run
Run to Bulls for Mary
6 Minutes of Mary
– LBC x 20
– Dolly x 20
– Bicycle x 15
– Michael Phelps x 15
Haggis at the Helm
Pushorama – improve your max merkins number from last week by 2
Run to big hill adjacent to pond number 2 on the nature trail
Partner up
Jacob’s Ladder (Partner Style)
Merkins for everyone x 10
– P1 – 3 x hill repeats with 1, 3 and 5 burpees at top
– P2 – runs a lap around the pond
Flapjack
Plank until all pax complete
Rinse and Repeat
Diamond merkins for everyone x 5
– P1 and P2 same as round 1
Flapjack
Plank until all pax complete
Run back toward launch point
– Bunny hop up steps to upper parking lot (40 steps)
– Stop at fountain for Dips x 20 (10 with one leg raised)
COT
Moleskin
– Welcome to FNGs Jared James, Rich Riehl, Ryan Riehl (2.0) and Peter Arnold. Also to those pax posting at Stonehenge for the first time. Hope everyone enjoyed it. Very strong work by the pax today. YHC was smoked at the end.
– Pax were fairly quiet with virtually no mumble chatter, particularly during the Elevens and Jacob’s Ladder. #toofocusedtotalk
– Brrrr! Defintely a chill in the air today and most of the pax had abundant frost on their feet. Hence the Backblast name.
– Lots of questions from the newer pax about additional F3 workouts in CLT South and throughout the city. Great to hear and folks should check out as many different workouts as possible. Go to “Find A Workout” on the site for a complete list. #varietymakesyoustronger
Announcements
– USNWC takeover next Saturday. With more than 250 folks signed up for Mud Run training, pax are needed to help with logistics. Volunteer to help through comments on the site.
– Countertop Qing the clown cars for carpooling next Saturday. Carpooling is critical so meet at Calvary Church (site of The Rock workout) at 0600.
– More details to come in the Sunday CLTSouth email
– Continue to pray for The Shore and his father battles a yet to be determined form of cancer.
All I got brothers. Have a good weekend. Aye!
Dolphin
11 men showed up in the rain to have some fun out on the McAlpine Greenway this moring.
The Thang:
The Drill, Ray Charles, and PBQ showed up early to get their full 6 miles in. Thanks for waiting on the COT in the rain while the rest of us caught up!
8 others, 7 with rucks marched in formation throughout the greenway and woods to push ourselves and become one with the muck. The basic story was thus:
Dora lead – Run to rock pile, pick up 4 rocks.
Run Stopper lead – Run to log pile, pick up 2 logs (all hands on deck). Run to top of hill.
Half the group – 49er lead – Run logs down hill and back up (about 1/2 mile).
Other half – The Shore lead – Bear Crawl rock across soccer field. Then Snipper run to exhaustion (“He sees me, I’m down”).
Flapjack groups.
Dolphin lead – Return logs. Return Rocks. Return to base.
The Moleskin:
YHC hadn’t meant to get too wet this morning (that is reserved for next week), but it turned out to be a great opportunity to test out the new gear. Smartwool socks and top from GOPC held up well. Thanks to Blue for organizing a very worthwhile event last night.
Overheard up on the hill was Bugeater stating the obvious, “My new ruck is getting dirty.” I have to believe he was saying in with a bit of pride.
We had 7 of 12 pax from South Charlotte getting ready for the GoRuck this morning (props to Thin Crust for coming out and hanging in even without the ruck). Those who couldn’t make it – you know who you are.
Next week we’re planning on a more intense march through the woods, creek and obstacles. This will be a great test of whatever gear you plan on using for the Challenge. Hopefully, all our pax will make it and whoever else wants to join in the fun.
29 of the faithful came out in the Gloom and light rain. Death Valley is known to have puddles on the track and a waterlogged football field, but those didnt make the Pax fartsack this morning.
The Thang
Warm-up
SSH x22, IW x 22, Mountain Climbers x 12, Peter Parkers x 10
Mosey down to track and split into two groups:
400 run with 5 burpees in each corner
Rinse & repeat with 10 squats per corner
Rinse & Repeat wih 10 Merkins per corner
5MOM: LBC, Dolly, Bicyle, Rosalita (en Espanol)
Suicides with a twist on football field
50/100 yd suicides: 10 burpees at the 50 & 20 burpees at the 100. Plank when done
25/50/75/100 Suicides with 5/10/15/20 Squats. Plank when done
25/50/75/100 Suicides with 5/10/15/20 Merkins. Plank when done
10 Merkins polished off with 10 Parker Peters
Mosey back to parking lot for COT
Moleskin:
It was great to see so many of the Pax out this morning. And a special welcome to M who got his name when he told us of his 5 yrs in the Army as an Intelligence Officer. Psycho T also made a cameo appearance. Hope you will join us down South some more, brother.
Right before we started our first 400, QHC was asked by one of the Pax “how many laps are we doing?” QHC’s reply: “That’s for me to know and you guys to find out.” In all seriousness, though, that’s one of the great things about F3. When you aren’t leading, the challenge of the workouts are heightened when we dont know what the Q is going to do next.
After the 3rd 400, TR was overhead complaining about the asymmetrical nature of doing three 400’s instead of four. Just trying to throw off that brilliant engineering mind of yours TR.
During the suicides, QHC couldn’t believe how fast Haggis was. He has either been sandbagging since he first started coming to F3, or he’s been running while dragging a bunch of his stones. In either case, great job today, Haggis. You smoked.
Announcements:
– HDHH tonight – 6:00PM at New South Kitchen
-If you dont have a Twitter account, please sign up and “follow” @F3Nation and@F3Area 51. As we grow larger, we will be using Twitter more to communicate to everyone in Charlotte South. It has been suggested that you set up your Twitter name in the following manner, using Joker as an example, @JokerF3
23 strong posted in the early morning gloom with their best friend, Mr. Kettlebell, to get this week’s downpainment of Skunk Works.
The Thang:
SSH x 25
IW x 25
Mt. Climber x 25
KB Stack em and mosey to church entrance, partner up.
1st guy stack KB and jog/quick mosey around church, 2nd guy 5 burpees then sprint to flapjack with partner. Continue around the church ~1/2 mile.
Circle up:
2 Hand KB swing x 20
Bear crawl up hill and back down
Goblet squat x 20
Sprint to first bus, 10 merkins, back
Alternating one arm swing x 20
Sprint to tennis courts and back
Good Mornings x 20
Duck waddle up and hill and back down (awkward but seem to burn)
Overhead press x 10 each arm
To the 2nd bus, 10 merkins and back
Goblet lunges x 10 each leg
To the 3rd bus, 10 merkins and back
High rises x 10 each arm
To the 4th bus, 10 merkins and back
Two hand swings x 20
10 Burpess on your own
Mosey back to parking lot
Louganis x 15
The W x 15
Dolly w KB x 15
Heels to Heaven w KB x 15
Mason twist w KB x 20
COT
Moleskin:
Great turnout on another warmer than normal Jan. morning. YHC enjoyed leading the brotherhood through the KB pain.
DK gets stronger and stronger gang. He took off into the gloom with his partners KBs and never looked back.
Strong post by Dolphin and Bugeater with the rucks this am. KB weight in front, ruck in back…nice balance!
Why do the Good Mornings seem to hurt for days afterward? It seems like such a simple move.
Welcome FNG Daniel Foster, now known as Bananas. EH’d finally by Hops we hear. Persistence pays off fellas, keep asking those neighbors, friends, coworkers, etc. Share the joy we experience and bring them out.
Keep The Shore’s dad in your thoughts and prayers.
Regular schedule workouts in S. CLT for the rest of this week.
On behalf of Crab Cake…
24 faithful Pax were able to extract themselves from the fartsack, brave the 60 degree weather and experience the virgin Q of Crab Cake. After what seemed like an eternity for a warm up, we were able to get to the what the 1st F means, Fitness.
Warm-up
Jog around soccer fields, circle up at bottom parking lot.
5 exercises all in Cadence:
SSH X40
Imp .Walkers X25
Parker Peters X25
LBC X25
Merkins X25
The meat
Mosey to Rock Pile, find a pet. Snack packs not allowed. Partner up.
P1: Rock squat w/shoulder press P2: Run length of soccer field 10 merkins Flap Jack
P1: Rock Lunge w/shoulder press P2: Run length 10 diamond merkins Flap Jack
P1: Rock squat P2: Run length 10 wide arm merkins Flap Jack
Partner carry 1/2 of field; switch for 2nd half; Run backwards length of field and plank.
Crab walk forward 1/2 of field, crab walk back backwards and plank. (To have a crab cake, we must have crabs)
Return rock to place of sleep and mosey to playground
4 Pain Stations:
10 pull-up/25 dips/25 Decline merkins/25 LBC
Plank until all are done.
Rinse and repeat
Jog to front entrance and grab a piece of the wall
Peoples chair 90 sec.
Balls to the wall 30 sec
People chair 90 sec
Plank w/feet on wall; mountain climbers X 10 in cadence
Jog back to soccer fields for Mary
Dolly X15
LBC X15
Merkins X10
Moleskin:
For a first time Q, couldn’t ask for a better morning and better bunch of guys to test it out on. TClaps to the whole Pax. Will definenlty need to do that again. If you haven’t tried it, it’s a must and a rush
Remember if you ever need a break (10 count) don’t ask Mall Cop, I believe he forgot a few numbers between 1 and 10, all of them. All is good, didn’t need it anyway.
TClaps to all there with the Ruck Sack
18 Faithful gathered in the Gloom of Area 51 for the daily #downpainment
http://youtu.be/tDZy6-fMCw4
The Thang
#1 Warm up:
#2 Head to Rock Pile (pick a winner) and head to soccer field. Split into 4 equal groups for Stations (using the rock for some). PAX carry their rock station to station.
Round One:
10x burpees
Round Two:
10 burpees
Round Three:
10 burpees
Round Four
10 Burpees
Light pole Sprints (Down and back)
6 Minutes of Mary
Trail run – Animal crawl to road behind school x2
Moleskin:
Lobster Roll showed his true colors this morning by bringing the pain Rock Lobster style. First thirty minutes were spent making big rocks into little rocks F3 style.
T-Claps to all the FNG’s who posted. Especially one who arrived after the start of the Rock Pile work out began. Through the fog and gloom , approaching 17 shadowy figures pushing, lifting the slamming rocks on the ground it must have looked more like gorilla’s in the mist.
Zip-A-Dee arrived 30 minutes late this a.m., although not due to the sweet embrace of the fartsack. Z- was coming for a second helping of pain after wrapping up at “The Worm” #StrongBrother
32 pax sucked up some serious FOGGY GLOOM to put a downPAINment on the day and attack The Rock! Today just felt like a perfect day to be a part of F3. YHC was inspired last night while the family and I watched “The Amazing Spider Man”, and Run Stopper just wanted to lay down the hammer!
The Thang:
Mall Cop Lead:
Run to baseball field for COP in cadence:
SSH x 20
Web Slingers (AKA Running with Scissors) x 25
Spider Man Push-Ups (staggered arm R x 10, staggered arm L x 10)
Peter Parker x 10
Parker Peter x 10
Mosey to entrance 4 hill – Run Down hill, spider man crawl (bear crawl) up hill, 10 burpees at the top.
Rinse and Repeat
Mosey back to baseball field left fowl line for exercise called x 10, sprint to right field line & exercise x10, sprint back to left field line & exercise x 10.
1) Merkins, 2) Carolina Dry Docks, 3) Diamond Merkins
Circle Up for 6 MOM in cadence:
LBC x 20, Flutter x 20 & Hold em 6″, Dolly x 20, Merkins x 10
Run Stopper Lead:
Mosey to Shovel Flag and form 2 lines for Indian Runs (Nobody knew how far Run Stopper was taking us). With shovel flag leading the way we ran through the Calvary Campus, down Hwy 51 Pineville Matthews Rd and left on Elm Rd, down to greenway and left back to Rea Rd at Starbucks / Trader Joes (Be back for coffetiria!), down Rea back to Calvary – A grand total and WR 2 miles of Indian Runs. More in the Moleskin.
Back on the campus form 2 lines to help our brothers attack and climb up and over the 10 ft tall Rock.
Reform 2 lines and run from The Rock to North Face lead by the 2.0s Ninja Turtle and Sickle carrying the shovel flag. T-Claps to the 2.0s who lead the pax all day!
3 of us nursing knee and back injuries grabbed rocks from the creek bed for overhead press, curls, and plenty of Merkins and planks while the rest did the following:
Form 3 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Form 2 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Form 1 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Single file job .25 mile back to home behind the shovel flag.
SSH x 20
COT
Moleskin:
This morning just felt like a perfect day to dish out an F3 workout with the foggy gloom. YHC wasn’t sure how many pax to expect with all 3 Charlotte South workouts going for the first time and being so close to Stonehedge, but as YHC kept seeing car light after car light pull in through the fog it was just awesome to see! Strong work by all the Pax today.
It was great to have 5 of the FNGs from last weeks Stonehedge workout back out here at The Rock and 1 new FNG. Welcome brothers, this is what F3 is all about. The workouts don’t get any easier, you just get stronger and faster! Hope to see you at one of our weekday workouts and back at The Rock next week!
Run Stopper had us line up for an Indian Run that took us 2 miles on an of campus tour. YHC got chill bumps seeing the shovel flag lead the way and the pax pushed on strong the whole way. One things for sure, people love Old Glory, The Shovel Flag. People honked and cheered, and gave hooras the whole way and it was awesome! I think Run Stopper started something great here.
Strong work by Ninja Turtle and Sickle as in typical fashion they lead the way on the sprints and up North Face! I wish you could spare some of that youth on some of us!
Until next time!
14 pax entered the gloom. 14 returned.
The Thang:
7 pax showed for an early 1.5 miles at 5:15. The rest joined us for about 3.5 more at 5:30.
During our group run, 10 of us had rucks, and all of us shared coupons: the American Flag, a 25 lb Kettlebell, a good sized rock, and a good sized tree trunk.
Moleskin:
We’re now up to 10 of the 11 pax from South Charlotte joining us this morning for our GoRuck training. Only Dolphin no-showed. I guess he was resting his abs in the fartsack.
Many fresh faces today including the 4 without rucks: Abacus, Deep Dish, and Big Bird and his newly name 2.0 – Tweety (Cross-country runner extraodinaire). Thanks for coming our guys. Strong work. Hope you enjoyed the coupons.
Not much chatter once you get to carrying that log. Fellowship through adversity is just as strong a bond as fellowship through conversation though.
Bugeater looked like a kid at Christmas with his rucksack looking like it was just out of the box.
When I was carrying the log with Haggis, he positioned himself near the center of the log at first. The thing was nearly teetering on his shoulders, leaving practically no weight for YHC. Haggis was happy to move forward though and share the burden.
Headcounts need work. With 2 lines it becomes more complicated and I don’t think we ever really got good at alternating the count from one side of the line to the other and up to the front. We’ll keep working at it though. Don’t want to leave any man behind!