Cobains for the delayed backblast, I left for the beach shortly after FT and chasing the 2.0 around the beach left little time for writing.
As for the details:
18 men showed up on a hot and humid August morning. A brief disclaimer was provided at 5:15 and off we went.
The route: Out-and-back from AO to Ballantyne Commons Pkwy via Four Mile Creek Rd.
Stops for 20 merkins and 20 LBCs at Rounding Run/Raintree, Raintree/4MC, end of 4MC, Raintree/4MC, and Raintree/RR. 100 of each in all.
Nothing too humorous was overheard (by YHC running alone in the 6) except Alf providing tips on helping kids get over their fear of thunder and lightning: Remind them the monster under their beds will get them long before the thunder. Good tip!
Nice work out there by everyone.
Announcements:
F3 Golf at Olde Sycamore 10/27 to benefit F3 expansion
Relay for the 1/2 formerly known as Thunder Road 11/11. Contact Alf if you’re interested.
Today is YHC’s 43rd birthday. What a better way to spend it is opening new burp-day presents with friends.
Disclaimer; get in teams of 4 (one five) – similar heights recommended.
Mosey to side lot for warm up – 43 SSH.
Cross over Elm and reconvene at the top of The Murderhorn. Directions given for 10 merkins at the 3 streetlights, then 13 at the stop sign. Continue up to my truck parked at the community park.
Presents were opened. For my birthday I had 7 logs. Three of them weighed ~48 lbs., 3 more 55-60 lbs., and one big boy at 75 lbs. My other presents offered were 2 x 12 ft. 6×6 posts.
Two 4-5 man teams shoulder posts and make your way down to the stop sign at the bottom of The Murderhorn. Return to the start point and switch with another team. Only one trip per team. Remaining teams start on the partner and single man circuits:
Single man circuit:
43 Burpees
43 LBC
43 Squats
43 Dips
43 Heels to Heaven
43 Calve Raises
Partner circuit:
Military press logs as follows:
25 x Green (48 lb logs) – press all 3 logs
20 x Yellow (55-60 lb logs) – press all 3 logs
8 x Red (75 lb log)
143 total military presses.
Once you finish; start back through single man circuit until time is called.
Quick mosey back to cars – 1 minute overtime. Sorry guys. Time.
Observations:
– Laronda and Crab Cake pressing the 48lb logs w/o partners. #beasts.
– Purple Haze finishing everything before I was halfway. #he’sback
– The logs weren’t heavy, but you would get gassed out quickly.
– Still crazy humid.
– Morning After with the funniest comment at Namerama that we’ve heard in a long time “gloves are overrated.” Perfect
Announcements:
– Speed for Need races upcoming
– Gutcheck afterwards – Chick-Fil-A at Stonecrest
– F3 Golf
– Need some guys to sign up for COTS
Back to my ole Stomping Grounds at Area 51 (McKee Road Elementary) where F3 all began for YHC back in 2011. So, I read the old backblast and tried to bring back some favorites from the past. 4 old me showed up then squealing in on 2 wheels came another old dude who didn’t even lace his shoes up, O’Tannenbaum. YHC gave a short disclaimer cause these guys all know it and we were off to warm up the ole bods.
Warmup lap
Ssh x 20, 5 Burpees
IW x 20, 5 Burpees
Merkins x 15, 5 Burpees
CDD x 20, 5 Burpees
Low Slow Squat x 20, 5 Burpees
another lap
Field Work or The Star Fish (Center is 5 Burpees)
Leg 1- 10 Jump Squats
Leg 2- 20 Merkins
Leg 3- 20 CDD
Leg 4- 20 LBCs
Leg 5- 20 Monkey Humpers
Rinse and Repeat
Mary (Shared- viewers choice)
Joker- The Dolly x ?
Turkey- Bicycle x 25
Stone cold- Obliques x 12 each side
Abacus- Back Scratchers x 20 (Countertop tribute)
O’Tannenbaum- Parker Peter x ?
Cardio time- Run to Providence Rd and back
Rock work (thanks to Joker)
Dead lift and press x 15 OYO
Squat and curl x 15 OYO
Tricep Extension x 15 OYO
Wallwork
People’s chair x 60 sec
Donkey kicks x 20
Rinse and Repeat
10 Pull-ups and we are done!
COT
Naked Moleskin
Great time this morning getting back to the roots of F3-South Charlotte at Area 51. Really brought back some good memories. It’s been too long since I posted there. As Arnold says, “I’ll be back!”
All 5 of us work hard out there in the humidity and were soaked as well as covered in fresh mowed grass. #itchy
Turkey leg didn’t have to smoke bomb Joker to wake him up but he actually asked him to at one point. #weird
Thank you Abacus for asking me to Q. YHC thoroughly enjoyed it and it was great to get back out after being on IR.
O’Tannenbaum sent 2 of his offspring to Auburn this past week. Pray for all the kiddos that are going off to college, some for the first time. It seems there quite a few F3 2.0s at Auburn these days, perhaps a F3 Dad’s road trip is in order.
Announcements
F3 Golf- coming on late Oct- get a team ready
F3 Expansion- give back to what has been given to you.
YHC arrived with Fugitive in the parking lot. The PAX trickled in slowly, with Drano and Daisy arriving from their pre-workout of a 4 mile run. The disclaimer was given and off to a quick warmup as eager to start off strong.
COP
20 Side Straddle Hop
15 Imperial Walker
10 Merkins
10 Low Slow Squats
The Thang
1. Run down Olde Providence to Harris Teeter parking lot, stopping at every light post and performing 5 Merkins. Once there, plank and then doubleback, stopping at every light post for 10 LBCs. Great, we already covered a mile!!
Once back at school, let’s mosey over to the tree with the benches
OYO
20 Step Ups (each leg)
15 Low Slow Squats
15 Incline Merkins
2. Run across street to church
Pick a rock and then partner up.
Partner 1 runs to side of church near Salvation Army bin
Partner 2 -perform Bicep Curls then flapjack upon Partner 1 return
Round 2 – Shoulder Presses, Round 3- Tricep Extensions , Round 4- 10 Squat Thrusters
Mary break- Flutters, Freddy Mercury, Rosalita
3. Mosey to Concession Stand
OYO
15 Tricep Dips
10 Step Ups, each leg
20 Incline Merkins
4. Mosey toward the Football field, form one line and Indian Run along football and baseball fields, stop at the parking lot
5. Mosey to brick wall for People’s Chair. PAX took turns performing 10 Merkins while remaining PAX suffered on the wall. Round 2, PAX back onto to the wall into the People’s chair for 50 AirPresses and then 30 Arm raises.
The Moleskin
Great work by the PAX today as we covered 2.8miles and everyone stayed together through the workout. Very little talking, everyone hit it hard! It has been a year since starting F3, the first day was a little overwhelming with the lexicon and different exercises but now it certainly has become more natural. Glad to be part of the PAX as have posted at various sites such as BaseCamp, Peak 51, Meathead and where it all started, here at Ascent. Thank you to all the PAX which have provided support and encouragement throughout the year. Thank you to Sony for providing me the opportunity to lead the PAX on my anniversary (yes, it was a bit of a beatdown but felt good). Scratch and Win, thanks for the takeout.
Announcements
The Q Sign up sheet for Ascent needs your help! Get on it! http://www.signupgenius.com/go/5080d4daca62ea2fc1-qschedule
Hoover planted the shovel flag. Rachel and Flipper pre-ran a 5K. The Wall arrived on two wheels. YHC was scrambling to find his wallet and posted with a few minutes to spare, sans wallet. Pleasantries exchanged with the PAX and a thorough disclaimer given. Off we went.
4/10 mile mosey to get the blood flowing.
COP-all IC
IW x 10
Imperial Squat Walker x 10
SSH x 10
Smurf Jack x 20
Mountain Climber x 10
Merkin x 10
Peter Parker x 10
Plank Walk R/L x 10
Low Plank Jacks x 10
Mosey to Entrance 2 Rock Pile. Grab lifting rock.
Rock Set: 10 Curl/10 Press/10 Tri Extensions. Repeat x 2. 5 Rockees. Chair plank.
Mosey to Ball field Rock Pile. Grab lifting rock.
Rock Set: 10 Thrusters/10 Bicep Curl Presses/5 Rockees. Repeat.
Mosey back to Entrance 2. Repeat Rock Set x 3. Mosey back to Ball field. Repeat Rock Set x 2. Mosey above Entrance 4, in the shade, for Mary: Flutter x 10/Dolly x 10/Heels to Heaven x 10/High Flutter x 10. Flipper and Marlin ran back to Ball field to retrieve one approximately 40 pound rock. Q fail
Mosey to YHC’s Toyota. Grab 6 cinder blocks from cargo hold. Partner up. Flipper and Marlin return.
Catch Me if You Can
Partner 1-run with cinder block
Partner 2-5 Hand-Release Merkin
Start at launch lot and continue around the church and back to launch.
Line up abreast at light pole in launch lot.
Short Rest Sprints
Approximately 12 short rest sprints. Various start positions. Plank holds/Mary exercises/Merkins/10 seconds rest. About 3/4 mile total sprints. Short mosey to launch. 5 Burpees OYO. Done.
COT
Moleskin
Beautiful sunrise on the Calvary campus this morning. Did not take long to add some heat. Today was a heavy day at Rock Zero. Flipper instructed YHC that we needed to cover 3 miles, lift and/or move with some tokens, and do some partner work. We did all of that.
Rachel pre-ran and still managed to stay out front for most all of the workout. Flipper and Hoover went head-to-head on sprint 1. Trouble was, we still had 9 minutes left and 11 more sprints. Strong effort men. This whole crew pushed hard for 60 minutes. Prohibition put in some good work, as usual. Enjoy your beach time brother. Found out Dingo is from Australia. Go figure.
Godsmack posted his 4th F3 workout. He also bought YHC an iced coffee after the workout. Thanks for that. Learned that he was EH’d by a NoCo F3er’s M at work. He looked us up online and posted Kevlar. Like YHC, he hails from New York State. Pleasure to meet him and hear some of his story. Keep posting.
Thankful for the invite and the ability to lead this group of men today. Really enjoyed working up a plan to fit the heavy concept at Rock Zero. Solid site Q leadership from Flipper, Boerewors, and Hoover. T-claps men.
Announcements
Speed For Need: Isabella Santos Run 09/30/2017. South Charlotte PAX will be pushing 4 chairs. Register HERE
F3 Golf Classic: 4th Annual. Raise $ for LEAP expansion. Preblast next week. Start forming 4somes. Don’t have one, no worries, we will get you set up.
Plenty of 3F opportunities. Check the schedule HERE. Any questions, direct them to 3F Q Hops or the site Q’s on the schedule. All are welcome.
Like many F3 AOs, in Charlotte there are several workouts that are just around the corner from one another that from time to time see people jump ship and go to the other side. Joust and Kevlar have a good history of that with pretty strong respect coming from both sides. Bulldog once likened it to Pepsi Vs. Coke. These are two of the best AOs around and it’s a hard decision to make sometimes so when Yeti asks me to Q I always look forward to the Charlotte Christian luxuries, a perfect field, great hill, playgrounds, track, etc. But on my drive back through Kevlar on the way home I felt like I was cheating on someone a little bit. I guess if I have Pepsi once a year it’s not gonna hurt anyone (that’s right, Kevlar is Coke biaches).
9 men rolled into the parking lot on a very thick morning.
First things first….
Ran to field and circle warmup of SSH, Squats, 10 burpees on your own
Over at the wall…
Wall sit marches – sit on the wall and march your feet in cadence (continued warmup)
4 rounds of this (on the wall)…
10 thigh slappers, 10 derkins, 10 donkey kicks, bear crawl across track – Run 400m
15 thigh slappers, 15 derkins, 15 donkey kicks – bear crawl across track- Run 400m
20 thigh slappers, 20 derkins, 20 donkey kicks – bear crawl across track – Run 400m
Wall sit marches – Run 300m to the bottom of the hill
All together now…(at the hill)
20 merkins – run hill – 5 donkey kicks at the top on the fence
20 Carolina dry docks – run hill – 5 donkey kicks at the top on the fence
20 wide grip merkins – run hill – 5 donkey kicks at the top on the fence
20 sit ups – run hill – 5 donkey kicks at the top on the fence
20 merkins – run hill – 5 donkey kicks at the top on the fence
Head to the field..
Bear crawl to 10, lunge walk to 20, bear crawl to 30, lunge walk to 40, bear crawl to 50
Partner up (at field)
Partners start at the 50 – run to opposite end zones and do 5 burpees, run back to 50
In the middle we did 3 rounds – 15 hand slap sit ups (round 1), 15 hand slap merkins (round 2), 15 hand slap planks (round 3)
All together: Lunge walk to 40, bear crawl to 30, lunch walk to 20, bear to 10, lunge to end zone
Bear crawl suicide…
Bear crawl to 5, do 5 merkins, bear crawl back to endzone
Bear crawl to 10, do 5 merkins, bear crawl back to endzone
Bear crawl to 15, do 5 merkins, bear crawl back to endzone
Straight suicides…
Run to 20 & back, 40 & back, 60 & back, 80 & back endzone & back
Circle up
Circle up/downs on the field for about 10 total
Ab work
Ran back to the lot and ended with full sit ups, dolly & flutters
DONE
Moleskine
We affectionally call this workout the soccer workout and most of these guys can run so I tried to mix in a bunch of strength as well to balance everyone out. Dolly has gotten a lot faster since the last time I worked out with him. This was mostly a race between him and Rhapsody the whole time. Some of us (including Header) had a pre-run yesterday before a killer Meathead and that was my excuse for not being able to keep up with them.
I thought we may lose some guys on the hill run but everyone hung in there. I love working out with Smokey because he’s competitive as anyone you’ll meet and he never gives up. He was absoutely killing the hill work and no matter how many rounds he was always a step ahead of me.
We ran into Jock Strap and Dolly at Brakeman’s afterwards and Jock Strap literally gave me a look of digust saying that he almost threw up on the way home “we did so many exercises upside down man!”. I guess he’s right, all the wall work was upside down and it was very “bear crawl heavy”. The way he said it was hilarious.
All the other guys pushed super hard this morning and it was a fast group in general. Thanks to Yeti for the invite – it’s always a pleasure leading this PAX. We’re gonna have you Q at Kevlar soon enough…
Out
With this being Toast’s 13th birthday, YHC went with an old school Weinke influenced by Jason Voorhees. The hockey mask wasn’t used but YHC decided to dress in RED top and bottom.
Arriving in the gloom, it is tough to see who is catching onto the #RedFriday but noticed quite a bit throughout the workout. Nice work guys. Keep it rolling through the Summer (and further IMO) to honor the soldiers serving our great country.
WARMUP
Cue the boombox (for some actual decent music for a change). Mosey to front of school with some Karaoke, High Knees, and Butt Kickers mixed in. Circle up with a full, robust, and hearty Disclaimer given.
THE THANG
Mosey to the hill next to HS stairs for some 13s
Mosey to the FRESHLY CUT and WET middle school field where we found the teenage version of Jack Webb . . .
and then his cousin Jack Wabb showed up . . .
Recover and walk to other end of field so PAX could let blood back in the head. With all the PAX complaining about the grass, YHC thought it was only appropriate to go through the Tunnel of Love
Mosey back along path with quick stop for SSH x 13 Jailbreak to COT (nice work by the 2.0s running hard up front). The finishing move:
MOLESKINE
ANNOUNCEMENTS
Thanks to Goodfella for the BIG takeout. Never short on kind and gracious words.
10 at Kevlar for a Total Body Workout. We kept it simple.
Thang:
Run to tennis court parking – warmup COP. It was dark.
Run to tennis pavilion. Perform the following, then run to the end of cemetery lane
Run to hill. Perform the following, then run up the hill and back.
Run to back parking lot. Teams of 3. Hairburner grinders across the lot while doing the following:
Work until 6:15, then run back. Whoops.
Skin:
Simple but highly effective. We kept it to 4 total exercises, advertised as the Total Body Workout. Throw in some 600m runs, hill repeats, and those horrible plates and everyone got a good little sweat going. Sorry about the time – I was seeing multiple watches during the hairburners and thought it was 6:05 when everyone started getting a little rowdy.
Just a few observations:
Where, where, are you tonight?
Why did you leave me here all alone?
I searched the world over,
And thought I found true love.
You met another and
Phht! you were gone.
https://www.youtube.com/watch?v=Xv13g44ROaw
HH
It’s been over 4 years (I think) since Madam Tussauds split off from Centurion and started The Brave. Lots of friendly kidding back and forth over the years. Sadly, it was my first trip down given my affection for the other Friday morning workout (and my complete distaste for 1 hour workout on a work day). Glad I finally made it down as the AO is awesome and the PAX push hard (even Paper Jam was keeping up this am). 11 men decided to take the DRP and post for my first Q at The Brave.
The Thang:
Fast mosey (some might even call it full run) out of lot and over to parking lot in front of golf pro shop across the street for COP. SSHX10, Merkins X10, Exploding Merkins X10, Jumping lunges X10 (lots of refusniks on this one).
Run up to the big parking deck next to Van Pelt’s office for some deck work. Round 1 – Backward run up ramps, merkins at each level (10 at 1 up to 40 at 4 = 100 total for those that need help with math, especially MT), and sprints on the flats. Round 2 – Sprint up the ramps, squats at each level (10 at 1 up to 40 at 4 – 100 total), and karaoke on the flats.
Run back past launch point and down to random office building for partner work. Partner 1 starts on exercises while partner 2 runs a lap and then flap jack. Team has to do combined 50 burpees, 100, merkins, and 150 squats (veteran Q move to audible from original call of 100, 200, 300 given time constraint).
Jog back to launch point for a few minutes of mary along with 10 imperial walkers and some merkins till the clock runs out.
Naked MS
Got in 4 miles with lots of merkins (or cherkins), burpees (or churpees), and squats and even few imperial walkers just for Mario. Other than Fire Hazard, crew must have been holding back because he was the only one I give Larry Bird to this am. I think Frasier walked the entire workout and still kept up with the pax. An hour with high humidity is awful, especially when Mario keeps asking why we are going so slow. I never leave Paper Jam behind (ok – I did once but we did go back to look for him) so maybe you need to get The Brave pax in better shape so they can keep up.
MT and Paper Jam still think I care about their heckling of my form. You can keep trying but I’m pretty stubborn. FYI – Van Pelt needs some of your “coaching” as well. He agreed with me that men our age have to prioritize how we use our testosterone (no supplements – yet).
Best wishes to Outback as he heads out West (good luck in the land of liberals). San Franciso has F3 workouts so we look forward to hearing about how it compares.
Great to have Jamboree out again. Glad he showed up one week early for the Kotter/FNG workout.
I screw up at least once every workout. Called protractor when I meant heels to heaven. Pax quickly corrected me #ISI #10,000 fails.
Great take out by Chelms – best takeout I ever heard.
Announcements:
Isabella Santos run on September 30, Ragner, many Speed for Need races, BRR, and F3 Golf all coming up. Easy to find information so no links posted but contact me if you are so technically challenged that you can’t find.
Fight Club, typically a boxing workout, switched things up this week. We traded jabs and hooks for takedowns and pins. YHC was the only person with any wrestling experience and my “career” ended (gulp) 22 years ago. With each segment, I did my best to recall and explain the goals and rules for each phase in scholastic wrestling.
An even four men gathered and ran a lap around the school and straight to the athletic field.
Stance & Shuffle
Down the mid-field line
Takedowns (2 points)
Double-leg
Single-leg
Sprawl defense
Snap-down
Up position/breakdowns
Elbow chop
Cross face
Down position/Escapes (1 point)
Stand-up
Pin/”Falls”
Half-nelson
Half-nelson defense
Sparring
3 rounds, 2 minutes each
Skinned knees
After each mini-lesson on movements, PAX would drill the moves for a few minutes trading off the role of offense and defense. Wrestling is a whole-body workout and it was not long before everyone started to appreciate the strength, endurance, and flexibility needed to sustain the effort. Moreover, I tried to make the point that just like boxing, wrestling is a mental sport. You can’t just think about your next move, you need to consider the reaction of your opponent. If done correctly, one can force an opponent to over-commit or lose leverage that will provide an opportunity. There’s a life lesson in that.
I truly appreciated everyone’s willingness to try something new. I hope it was fun!