Email reminders & that Sally song
P200 training has me running more that posting at boot camps, but I took this as an opportunity to reunite with some of the best & strongest PAX in A51. The forecast called for sub freezing temps, but that’s okay – we’d warm up quickly. At 5:30, the 11 of us gathered in the parking lot for the disclaimer and took off for a warm up lap around the track, took a left out of the parking lot and down to the rock pile. Circle up for COP
SSH x 25 IC, LSS, X 20 IC, IW X 20 IC, Mtn Climbers X 20 IC
Partner up & find a lifting rock in the pile – 1 rock per team – for Rocks-anne
P1 runs down “Graveyard Rd” to the parking lot on the left and returns. P2 performs called exercise. Flapjack when P1 returns & continue the routine until the cumulative number of reps is completed.
Exercise 1 = O/H press X 200 – the PAX finished this too quickly & paid the price
Exercise 2 = Curls X 300
Exercise 3 = Bent Over Rows X 200
Mosey to courtyard between Worship Center & Lower School to meet Mary. P1 runs up the emergency exit stairs & back while P2 exercises. Flapjack when P1 returns. Rinse & repeat until total number of reps is complete.
Exercise 1 = LBC X 200
Exercise 2 = Fluter X 200
Mosey back to cars & circle up for more Mary, a/k/a Sally. Plank it up and follow the instructions in Moby’s “Flower” — Bring Sally up, Bring Sally down…… (you know the tune). We cut this a little short because I’ve always been told “if you can’t do it, don’t Q it.” We “Sally’d” for most of the tune then moved to our six for Freddie Mercury X 20 IC.
FIN
No Announcements
Moleskin
Having the opportunity to Q Kevlar on Friday was a welcome relief to logging miles for P200 training. Mother Nature spoiled us a few weeks ago with warm temps but she reminded us that it’s technically still Winter this week. The weather may have kept a few guys in the fartsack, but for the 11 that posted Friday, I’m betting they’re still feeling the workout today (Sat). I know I am…. Kevlar is a great AO with lots of options and the weinke I wrote out on Thursday took advantage of many of the opportunities it presented to us. I intended to stop by the hill for a brief stay, but we’ll have to save that for next time. The PAX crushed the first Rocks-anne set, the exercises at the rock pile, and caused me to audible to a higher number for the curls. Jumping from 200 to 300 reps led to several groans and some indistinguishable mumblechatter, but when you guys wear those tanks this Summer, you & your biceps will thank me. I think the emergency exit stairs behind the Worship Center may be the only set of stairs at an A51 AO & we put them to good use. Performing any exercise to “that Sally song” just plain sucks — especially when you do planks & merkins. Most of the PAX seemed to shift to some variations of yoga poses after the 1st chorus – think downward dog or child’s pose. As we wrapped up the workout, YHC mentioned the reminder email that Orange Whip sent the day before. This apparently reopened old wounds, and the PAX tasted the blood in the water. Proper contact info is apparently a sensitive subject at Thrive — just ask Cotton Tail — but no one seemed to matter. I think he & OW are still debating the issue as I type this BB.
Thrive is a great AO and the guys there are second to none. It’s always an honor to lead. I’m already looking forward to the next one – as long as Orange Whip emails me to remind me.
appreciate The Gloom
Thanks for the attendance and effort today. We took steps to cure soccer arms, burned our legs, and out in some mileage. I kicked my own butt as Q and hope same for the 9 Pax. Today was actual F3 Anniversary for YHC (3 years). Special dedication of our effort today to those who literally cannot do what we do. My cousin, age 47, is recovering from a stroke he had this week. Brings added appreciation and prospective for The Gloom.
the thang:
-warmups with ImpWalk, SS Hop, PeterPark, Merk, MtnClimb, BulgarianBallBusters (YA!)
-at each of 7 lamp post: 3 Burpees, 5 Squats
-at each divide (6?), partners, 5 sit ups, 10 hand slap Merk
-up hill all you’ve got, pick a rock. Circle up for curls, triceps, shoulders (rotating around rocks for varying weights)
-playground wall for “Eddie the Eagles”. Then partners up for 3 rounds of pull-ups and Derkins.
-back to rocks for Triple Lindys, Squats, rows (again rotating rocks)
-down hill to wal for x4 rounds to climb and SisterMaryCath (ouch again!)
-to low bar for pull-ups, up across down stairs to fountain for dips
-back to base for Mary and close with Merkins.
Announcements:
Church on the Street (Strawberry)- Easter Sunday is a go, would be great to have a huge group.
next Saturday morning (3/17) “The Sandbox” led by Solf Pretzel helping yard cleanup effort
Moleskin:
Great crew, all pushed hard. Fun chatter about Eddie the Eagle, others AOs and soccer arms. Primanti said he is a Kotter, back with first post after over a year-great! Paper Jam wanted no part of 10 counts from the beginning, and that theme carried throughout. Thanks Snow Flake for coming our direction, great seeing you and you are a machine. Rachel must be doping or a cyborg – improvable effort on his “YA” for BulgBallBust so we have found 1 imperfection. Fredo really runs the DaVinci show so well, and after 4 posts this week was still strong. War Eagle has quickly become both a leader and beast. Always love 2nd F in Chick-fil-A. How crazy that my first two workouts ever (3/10 and 3/12 of 2015) were Q’d by Soft Pretzel and Strawberry, both there today for workout and 2nd F together. Great informal conversation around F3 history, service opportunities, raising kids in a challenging society, and weekend fun. I appreciate everything F3 has meant for me and others and it starts with you great guys who all want to step up personally physically, and spiritually.
Makin our way downtown
On a cold spring morning, 10 PAX made their way downtown, walking fast to Matthews Elementary.
After a brief disclaimer, we went out to hit the town:
The Thang
Mosey to the strip mall parking lot and circle up
COP
SSH X15
IW X 15
Hillbillies X 15
Mountain Climbers X 15
Travel to the Post Office- head to the Hill
11s- start with one squat at the bottom, 10 Carolina Dry Docks up top
Merkins once done
Back to the orginal parking lot- partner up.
Partner 1- Bear crawl across the parking lot- 2 doing merkins
Then partner 2 crab walk back (Flapjack)
Head to Stumptown park
Dora!
Partner 1- run the paved loop at Stumptown park
Partner 2- perform exercises- flap jack until complete
– 100 Merkins
-150 Squats
-200 LBCS
Head back to launch
Mary
Rosalita X20
Freddie Mercury X15
Fin
Announcement
In three weeks Lumberjack is heading to Nepal to do an Everest Base camp trek to raise support for Leukemia! You can donate to support Lumberjack is this awesome endeavor here: http://pages.teamintraining.org/nc/mtklmjr18/MBeightol
Conviction Site Q’s needed at for April- see Bull Winkle to sign up
Also Peak 51 Qs- reach out to Sensei or Lois and get on the docket!
Moleskin
Whenever I Q at Peak- I have an irresistible urge to take the whole crew off campus- and today was no exception. Of course this travel involves a good amount of running for a moderate bootcamp (strava had us at 1.7- and Strava don’t lie) but the PAX were up for the challenge.
I was honestly nervous about Stump town- to my knowledge, I’ve never seen it used for Peak. It seemed to work really well- it’s about the perfect size for some Dora.
Bonhoeffer honestly has the most educated- distingushed sounding F3 name out of all of us- I mean just look at this group of names (Tweetsie included). You’ve got a bunch of guys with all kinds of odd sound names and he’s named after the notable German Pastor/Theologian/Anti-Nazi Dissident. Those PAX had their thinking caps on the day he was named. Anywho, he had a strong performance and was out front all morning.
Guys it’s true- SENSEI WAS AT ONE OF MY Qs. I never thought I’d see the day- after avoiding my Q’s for months he was here- and as usual he cranked it out. T claps to both him and Nomad for the pre run this morning as well- the Slimfast 5k around Matthews always takes a lot out of you before the workout even starts.
A good amount of mumble chatter especially around the Bear crawl/Crab walk combo. Something along the lines of stealing pieces from Nomad’s Q last week (true) as well as just the stink of crawling up a parking lot situated on a hill (also true).
Thanks guys for coming out- let me know what else I’ve missed in the comments. And thanks to Lois and Sensei- this really is a fantastic place to Post and Q (make sure and sign up if you haven’t yet) and that’s indicative of great leadership. It’s always a great way to start out any Thursday.
AYE!
Hawk’s Nest – new Area 51 boot camp – launches Tuesday, March 13th
What: Hawk’s Nest – Launch
When: 0530 Tuesday March 13, 2018
Where: Charlotte Latin School (enter gate off Raintree Lane)
Who: Area 51 Pax as well as pax from SOB, UC, Metro, et al
Why: Area 51 needs a Tuesday boot camp (there isn’t one currently)
Why Not:
Who EH’d you for your FNG post to F3? Have you thanked him/them lately? While F3 has been more impactful for some than others, if you’re still posting – it means something to you.
A new AO can infuse some new energy into things. Our hope is that the launch of Hawk’s Nest at Charlotte Latin will do just that.
** Hawk’s Nest inaugural launch will be 0530 on Tuesday, March 13th.
Also, starting 3/13 — the Fast Twitch pax will now launch from Charlotte Latin at 0515. The Hawk’s Nest and Fast Twitch pax will both finish at 0615, and we’ll do a joint COT every Tuesday.
A “thank-you” to the SOB pax for the idea for this approach which has worked very well with Bagpipe & Swift.
Co Site-Q’s Doc Mcstuffins & Hops are excited to bring a much-needed Tuesday boot camp workout to the Area 51 pax (as well as SOB, UC, Metro and anyone else obviously).
For the inaugural launch – the workout Q privilege will be split between Hops & Mermaid — our esteemed Area 51 N’antan.
Also, thanks to CR (F3Nation Corporate Expansion Czar and Area 51 resident) for securing the access to Charlotte Latin as an AO.
Please enter campus from the gate off of Raintree Lane. We will park in the 2nd lot on the left.
So….back to remembering your first post and the pax who EH’d you. There are so many other men who need this. They are your neighbors, friends and co-workers. You know them. EH them and/or Re-EH a pax who’s drifted away. Let’s give away what we’ve found. Aye?!
If you can squeeze it… We can freeze it!
Not sure everyone was happy to see my arm in a brave, but i sensed a little relief in the PAX as I made the morning announcement that it was broken and decided to make this a leg day (relief vanished quickly)
SSH
IW
LBC
Freddy Mercury
Heels to Heaven
Partner up for 3 towers
Start at the far left stairway on each floor perform 10 jump squats/ increasing by 10 on each floor, complete 4 stories.
Run to next staircase and descend on each floor reduce the 40 jump squats by 10 on each floor, co,plate 4 stories descent.
Run to the last staircase and repeat increase jump squats by 10 on each floor.
With partner cross legs and perform old school sit ups, touch hands on each rep x25
Wall sit with arm raises x10 in cadence, raise left leg x10 arm raises in cadence (lower leg) flap jack x10 arm raises.
Repeat old school sit ups x25
Repeat wall sit in cadence switching legs
Repeat old school sit ups x25
Back on the wall- hold 2 mins
Wrestling stance hold 1 min switch lead leg hold 1 min.
Mosey to front of catholic jump/step ups 3 sets x25.
Mosey to Panera shopping center partner 1 broad jumps up 3 flights of stairs while partner 2 performs LBCs, flapjack rotate thru 2x each.
Done.
Moleskin:
Solid work although we didn’t do one burpee or my signature move JACK WEBB. YHC was suffering from some arm over use so I decided to make this a leg day. I really think everyone had an awesome easy workout. NOT. It was good to see checkpoint out there, he’s my hero. Udder kept looking at my tights- not sure what’s up with that, but I’m comfortable in my ‘tight hood’ I’m officially inviting Scabby to join the run stopper tight club. Where was Chelms???
The Four Corners of Socrates…featuring the PAX of SPARTA
When you can’t think of something creative, you do something simple. Add reps to it and repeat. That’s what happened at F3 Sparta today.
The Thang:
Our band of six started as a band of five. Just when it seemed we were doomed to an odd number, Spartan Smokey sent his message that we would soon be upon us. As promised, the Spartan appeared ready for battle not knowing what was soon to be before him.
We started with a brisk lap around the school as I pointed out 4 points(corners) around the school that would soon become our stations. After the mosey, it was time for the disclaimer.
With the disclaimer out of the way, we now warm-up:
- SSH X 20
- Imperial Walkers X 15
- Mountain Climbers X 20
Enough of that, let’s get to the meat and potatoes. The are four corners that were designated around the school. The instructions were to take five laps around the school. While taking the laps, the pax would do the follow:
- Corner 1, 25 Merkins
- Corner 2, 25 LBC’s
- Corner 3, 25 Merkins
- Corner 4, 25 LBC’s
After the completing the five laps with exercises included, the individuals that finish early(cough,cough, Smokey) circle back and pick up the six.
Once we were all back together now time to play on the playground(partner work):
- Partner One runs to the street to do 10 Bombjacks while partner two does Incline Merkins(2 rounds)
- Partner One runs to the street to do 10 Heels to Heaven while partner two does Dolly’s(2 rounds)
- Partner one runs to the street to do 5 Burpees while partner two does Flutter Kicks(2 rounds)
- The Pax ran as a group to the street and did 10 Heels to Heaven.
Mary:
- Squat down as low as possible while putting your knees out as far as possible, hold
- While standing and spreading legs apart, bend at the hip to touch the ground. Exhale to reach deeper. Now, walk your hands over to your right foot and hold. Walk your hands back to center. Now walk your hands over to your left foot and hold. Back to center, now stand.
- Pigeon stretch
Moleskine:
Not much to report but most importantly Madison has gotten a job offer and possibly another on the way. Great news to hear and glad he is getting some lead way so quickly. Prayer works!
It was an honor to lead and a greater honor for you all to trust me to follow me.
Shake N Bake, out!
Slobbering Dogs @ Impromptu
PAX: 13 Strong – BC, Stubhub, Foundation, Dasher, Rockwell, Mad Dog, Spitz, Recalc (R), Finch, FuseBox, Gatorcub (R), MB
Since I was unable to secure enough Yoga Mats, my fountain would have froze, and most importantly I do not know and have never done yoga, the normal old fashioned beat down workout was attempted. March Madness is upon as 13 PAX welcomed me and the balmy 27 degree temps for my VQ. Unfortunately our beloved celebrity Longhorn was unable to join as he was actually working March Madness. Also made the drive lonely. And according to Thursday’s Groupme, you all love numbers so he we go…
Warm-up – Disclaimer and apologizing upfront for any pain inflicted and poor counting skills.
- Lap Taken
- Plank it Up
- Merkins x 20
- SSH x 20
- Potato Pickers x 10
- Imperial Walkers x 10
The Thang – And off we go:
- Off to the Light poles – 10 plank jacks + 10 mountain climbers each stop – planking til group completes (thank you Dasher and BC)
- Hit the Wall at Transporter’s office (when he joins us again) – 32 air press + 16 punches + 8 Mike Tysons × 2 in cadence and my pathetic counting
- Grab a Rock (limited complaining) some have “compensation issues as there was also a possible walk of shame for rock exchange” – 20 curls, 20 presses,10 skull chrushers x 4
- More Rock- 16 LBCs (with rock) and 16 alternating merkins x 4
- Mosey to the HS parking lot for a little cardio bypassing the track (since some people break stuff) – Wind sprints w/ 10 tuck jumps + 10 Bobby/Danny Hurleys (there you go Finch) on return at each island
- Jog to High School Portico for 25 dips, 25 step ups and 25 in outs
- Mosey back to start as time expires to 6:15 AM ON THE DOT>>>>
Wrap up and Prayer: Quick Thank You for allowing me to lead after being persistently bugged by PAX whose actual job is Sales and then being Voluntold to lead. Announcements, and MD took us out in Prayer.
Moleskin:
I first wanted to thank everyone who came today and the opportunity to lead. I was unable to work in a few things but those can be saved for next time. In honor of March Madness, I was hoping to work in the #123 in honor of the number of wins Rick Pitino had to vacate but maybe next time.
It was good to see Spitz back for another round (sorry I missed the first)
Was a good group of guys who stuck together through a rough and cold morning.
The rocks were challenging, Recalc, Dasher, MD, BC, Gatorcub and others chose the motto go big or go home. We all were ready to go home after that exercise segment. Also Mad Dog looked like rolled all over and around the dirty rock, just like a dog would do.
Announcements:
Commitment Saturday at Weddington
Bible Study on Sunday at 7:30 Lawson Mill House – led by BC
Request to assist a family in need in Indian Land with some yard maintenance (unsure the date)
LT Training at Pursuit – Wk 2
7 men rendezvoused at Pursuit and lactated all over each other.
For more on this training series see the PreBlast.
The course this week was a very hilly 2.5 mile road loop. Man, there are some serious hills in Millbridge. The plan was to do at least 2 loops, but due to some unplanned off-course “exploration” we only did 1+. Regardless, we got in our 6 intervals of 5 minutes @ Lactate Threshold pace with 2 minutes of recovery, bookended by 10 minutes of warm-up/cool down. Bratwurst and Frasier got in an extra interval instead of a full cool down. As usual we got in 7-8 miles total.
The hills made it hard to maintain LT pace at times, but we pushed through. Maintaining a consistent level of effort is more important than pace when the terrain is challenging.
Major kudos to site FNG Stub Hub, who performed exceptionally well despite not doing running workouts in the past.
Great to have Doc McStuffins and Rock Thrill show up on time this week so they could join us instead of wondering which direction we went!
Brat and Frasier let the way. This is news to no one.
Hollywood killed it as usual. Looking forward to his Q of The Brave tomorrow!
Tune in next time for week 3 of the plan. We’ll do 6 minutes @ LT pace w/ 2 minutes of recovery. The route will be flatter, so that is something we can all look forward to.
Lottery Tickets Sold Here – No Refunds
QIC: Scratch & Win
PAX: Queen, Double Decker (FNG), Egypt, Slumdog, Bob Villa, Marge, Frosty Paws, Leprechaun, Sleepy, One Eye, Lewinsky, Thunder Road, Semi-Gloss, Puddin Pop, Scratch & Win
Lottery Tickets Sold Here – No Refunds
15 pax, including 1 FNG, gathered in the gloom for what turned out to be a challenging, yet creative beat down. I’d like to think tweeting a screenshot of YHC appearing in the lottery commercial for which he is aptly named was the reason for the big turnout. Not sure, but the buzz on twitter was enough to get Semi-Gloss out of bed. It was rumored that by attending YHC’s VQ, one might receive a lottery ticket of varying games and amounts: Power Ball, Lucky 7’s, Jumbo Bucks, 10x The Money Scratch Offs…but alas, all that was received was the satisfaction of knowing you pushed yourself to be better. And some movie references (including our new FNG’s name) – more on that later. Disclaimer given – you cannot sue anyone, including Obama. And we’re off.
The Thang:
Faster than normal mosey (YHC was amped for VQ and may have gone out a bit fast) one lap around Olde Providence. YHC extremely surprised he’s in the front and realizes his mosey has turned into a 90% jog.
COP
20 Imperial Walkers
20 SSH
20 Mountain Climbers
Quick mosey to new benches at front of school near playground and partner up.
Partner 1: Exercises at bench.
Partner 2: Run to back playground for Pull ups. Run to opposite side parking lot for Merkins. Run in front of school back to benches. Flapjack. Rinse and repeat.
Rd 1: Step Ups; 7 (the number of our Lord) good form pull ups; 15 diamond merkins
Rd 2: Low Slow Squat; 7 (the number of our Lord) good form pull ups; 15 regular merkins
Rd 3: Dips; 7 (the number of our Lord) good form pull ups; 15 wide-arm merkins
Backtrack mosey in front of school to pick up the Six. Missed 2 pax that were halfway through the back half of the circuit. #RookieMistake by YHC.
Mosey back to school for some wall sits. Very tempting to leisurely rest on the ledge that’s at perfect sitting height. Everyone declines.
Wall Sit for approx. 2 mins (10 count by 12 pax down the line). Recover. FNG slowly walks away from pax to gather his thoughts – more on that later.
Back on the wall for Wall Sit with 20 air presses IC.
Mosey back to launch point for Domino merkins. YHC could have provided better instruction here, but we eventually got it.
5 slow count Domino merkins and finish with 30 second plank.
Mary (disguised as her twin sister “Sally”). YHC throws back to late 90’s movie “Gone in 60 Seconds”. Pax listen to “Flower” by Moby (aka “Bring Sally Up, Bring Sally Down”).
Protractor, alternating b/w 6 inches and 45 degree angle. 3 min and 25 seconds without feet touching the ground (not all made it the whole way w/o modification including YHC).
YHC realizes 1.5 min left. So, 25 merkins on your own to finish. 10 burpees for anyone who wants to push themselves (Sleepy takes the bait).
COT – thanks for the takeout Frosty Paws.
Ye Olde Moleskin:
YHC was thankful for a good turnout and honored to lead the pax, despite getting little shut eye from a mixture of excitement and fear of over sleeping. The movie references started before launch with a Shawshank reference from Puddin’ Pop, “Get busy living or get busy dying.” Little did Pop know YHC was also pulling out a fav movie from high school w/ Gone in 60 Seconds. The final big screen connection was with our FNG – welcome to DOUBLE DECKER!! For those with kids you’ll recognize the invention of Emmet (aka The Special) from Lego Movie. Ask DD what the connection is at his next post. HUGE T-claps to DD for rallying to finish with the group after he gathered his thoughts (read “refunded last night’s dinner”). YHC wasn’t certain if he should feel bad for him or proud that someone lost their lunch during my VQ. In the end, YHC settled on empathy b/c he’s been there TOO many times. T-Claps to Egypt and Slumdog – who, best I could tell, put the EH on Double Decker. Thanks to Leprechaun for the clown car and Lewinsky for the encouragement. Finally, thanks to Marge and Queen for “volun-telling” me to Q.
Announcements:
A smattering of mumble chatter and general updates. Most of which can be found on the website. All of which are many months away.
FNG – Welcome to Double Decker.