Neapolitan ice cream is highly under rated. Instead of a single flavor, you get to enjoy three delicious types of ice cream that can be mixed in many different ways. It is also sold in large buckets. Half the fun is how you decide to serve it.
Sorry, needed to get that out.
Anyway, there were 10 at the workout this morning. EE, Kiefer, myself, and Boondock posted for some preliminary running of various distances. It was delightful – probably should have gone home after that.
Thang:
EE led the first half of the workout.
Group mosey to the practice field – approx 150yds long
Horsehead Q 2nd half:
Some flutters to wait on the six
Line up for 150yd gassers.
Three or four of these, I think I blacked out at some point. Last sprint directed towards the soccer goal. Tulip won. He is 29.
Belly start, AYG up the hill. Tulip won. He is 29.
Mary to close out – let Kiefer and Tulip lead some flutters and LBCs since they have not Qd boot camp workouts yet. Goal is to get some new men leading workouts soon. If you can do it, you can Q it.
Moleskin:
Keep Outland Weird
Horsehead
Because Calvary Church wasn’t busy enough on a Saturday.
If you want to build a body like Arnold, better hit the gym 6 days a week. If you want to work on those soccer-arms and show off your guns in the mirror join us for strength training Saturday morning at Calvary Church’s ‘Muscle Beach’ (by the Hot-Box). Expect some of the usual boot-camp style exercises but with plenty of heavy weights to sculpt that Adonis-like physique.
This was launched over the summer (thanks to Tiger-Rag and many others). And based on our experiences the following will be our “Rules of the Road”:
We’re looking for additional site Q’s for this workout. If you have any interest reach out to Hoover at: rob.n.jones@gmail.com
This is a great alternative to the many miles we have put on our sneakers and a chance to find muscles you didn’t know you had. Start hitting the garage sales, neighbors, consignment centers, etc. Get a bar and weights and join us.
DISCLAIMER: http://f3nation.com/disclaimer-and-notice/
Two pax showed up to form a dynamic duo on a dark Saturday morning. After a brief review by local security we were free to let the big guns out.
the thang:
3 sets of each 9 reps, 7 reps, and 5 reps increasing weight as desired
deadlift
clean
bent over rows
landmines
Between each set we threw in 30 kettlebell swings to keep heart rates up and start discussions about pairing college football with naps, and how we avoid free pizza Mondays at planet fitness.
3 sets of 10
bicep curls and tricep extension supersets – opposing planes of movement to stimulate the guns.
played a little catch with a 15 lb medicine ball to kill the rest of our time and ended with a visit from the Rock to make sure we were actually working and not sleeping in our cars.
MOLESKINE:
If you want to build a body like Arnold, better hit the gym 6 days a week. If you want to work on those soccer-arms and show off your gains in the mirror join us for strength training Saturday morning at Calvary Church’s ‘Muscle Beach’. Expect some of the usual boot-camp style exercises but with plenty of heavy weights to sculpt that Adonis-like physique.
This is a continuation of a temporary launch from the summer and is working to become permanent. Co-site Q’s needed, contact Hoover for more information: rob.n.jones@gmail.com
This is all about Form over Substance: Weight training is all about maintaining proper form not just completing a massive amount of reps or an extreme amount of weight. Even light weights can help build strength but only with the proper form. If you’re new to strength training. Be prepared to focus on your form, not max out your deadlift.
This is a great alternative to the many miles we have put on our sneakers and a chance to find muscles you didn’t know you had. Start hitting the garage sales, neighbors, consignment centers, etc. Get a bar and weights and join us.
DISCLAIMER: http://f3nation.com/disclaimer-and-notice/
Light showing at the Brave this morning. The rundown of a few regulars and failed to show:
Madame Tussauds – drank himself silly after tax season at the Zac Brown concert
Flint – #flintcommitted
Bunker – Trying to validate his manhood by running a personal best at Kiawah, and has therefore given up all boot camp workouts. Fails to realize that no one cares about his marathon times.
Frehley’s – Frat brother weekend of golfing, boozing, and watching Clemson not beat a team by as much as they should #awinisawin. We all feel very, very sorry for the brothers that have to smell Frehley’s in the morning after a long night of boozing #weunderstand
Fahvra – sick of being a mile ahead of everyone, so he probably ran a marathon this morning, by himself, in under 2 hours. Bunker heard about it, got jealous, and his heart rate spiked all the way to 47.
Market Timer – had to work late because his clients have been losing more than they normally do.
Pebbles – declared his sabbatical from Slack, and must have forgotten about the workout. That, or it was too warm for his hoodie.
One-Niner – I don’t have anything to make fun of him for. Damn – I’ll have to work on that #backblastfail
For the unlucky 10 that did post, here’s how things went down:
Horrible disclaimer given (Mermaid would have given YHC a stern scolding, I’m sure). Mumblechatter begins. We’re off.
Thang:
Mosey to Johnston and B’tyne Commons (taking the long way to get in some mileage). Cross the street. SSH x 15 in front of Mellow Mushroom. Up the stairs, through the parking lot to that other street, past the parking deck to the fountain area. Merkins x 10 IC. IW x 15 IC. Mosey up that unknown street to B’Tyne Commons. Cross and hang a left to the picnic areas around the pond. 20 dips. Mosey a bit more to the benches for 15 derkins. Mosey a bit more for 15 jump squats next to the other building. Repeat that circuit once more after running through some mud.
Head over to the parking lot between two buildings off that one road for hairburner mile. Break off into 2 teams of 5. 3 times around the parking lot. Pax who aren’t hairburning run to the second cone, do 10 derkins, and then meet back to the ‘burner. Switch. Repeat that sequence until 3 full laps completed. It sucked.
Circle up for some quick Freddie Mercury. Q catches his breath.
Head over to building south of Loch Ness. 20 dips. 10 hip-slappers. 20 dips. 15 incline merkins. Mosey back to launch for Mary.
All IC x 15:
Dolly
Rosalita
American Hammer
H2H
Flutter
Finish off with some protractor and 30-second plank. Finito.
Moleskine
The hairburner mile is awful. Nothing more needs to be said. I was lucky that I got on a team with some hair-burning beasts of Thin Mint, Mario, Outback, and Fire Hazard. I definitely did not pull my weight. Everyone should have gotten in 3.5 – 4.5 miles.
Hope you all are as sore as I will be tomorrow.
Thanks to BT for the takeout. Have a great and safe weekend, boys.
19 Men showed up at Kevlar this morning looking for Fun Friday and got some work done instead. I had to arrive early for a bit of setup and got a few treats. Fault Line stretching solo in the parking lot. Legs spread uncomfortably wide for him or us. Horsehead’s empty truck while he was out on a 1.2 mile pre-run and Lex Luthor rolling up in a bright yellow shirt on his bike. Helmet 2 sizes too big. Then you had TR and his orange mid-life crisis posting up with the playlist of an unpopular middle school girl blaring.
Anywho, time to get down to business. No FNG’s so disclaimer was short and incomprehensible.
Mosey down to school parking lot for COP:
IW + 1 Burpee
Squats + 2 Burpees
Merkins + 3 Burpees
Mountain Climbers + 4 Burpees
Planked hip taps + 5 Burpees
Wide Arm merkins + 6 Burpees
Romanian Dead Lifts + 7 Burpees
Flutters + 8 Burpees
Carolina Dry Docks + 9 Burpees
Diamonds + 10 Burpees
Mosey back up to the field and grab a partner. Break out to circuit stations. One team is timer with lap around the track while everyone else does work, then rotate station (one team per station). We did too full rotations.
Sandbag goblet squat
Sandbag overhead press
KB Highpull
Parallel bar dips
Pull ups
Log or Tire flip
Tire broad jumps
Tire toe taps
Tire front raises
Single leg squats
Mary finisher with Dolly, Heels to Heaven, and LBC.
Moleskine:
Low mileage promised and low mileage delivered. Brown would have liked it, if he posted anymore. BRR is over, its more than time get back into the business of using muscles above the waist. Lots of chatter this morning making it hard to keep track of the cadence. Mostly came from the burpee refusniks, you know who you were. Props to my partner Squid who just can’t help himself with the perfect form. Makes us all look bad. It was dark out there, but everyone seemed to be making good use of the gear.
Announcements:
High T continues, Saturday 6 AM.
Thanks to Squid for the takeout.
-Alf
9 knuckle-draggers rolled out of bed this morning for a pyramid beatdown applied by YHC. 2 of the pax were unwise enough to meet for a pre-run. #BRRIsOver
After a thorough disclaimer, here’s what happened:
Warmup:
Main Thang Part 1:
One handed pyramid
2x each of 1H Swings, Snatches, Clean and Press
Switch Hands and complete same reps and exercises
Ladder up with same exercises to 4, 6, 8, 10 then back down 8, 6, 4, 2
Abs or additional exercises with a bigger bell for early finishers
Main Thang Part B:
Two handed pyramid
2x each of 2H Swings, Goblet Squats, Upright Rows, Good Mornings
Ladder Up with same exercises to 4, 6, 8, 10 then back down 8, 6, 4, 2
Abs or additional exercises with a bigger bell for early finishers
Moleskine:
As always, it’s an honor to lead the pax and I appreciate High Tide and Brown for running the site and allowing YHC the opportunity to lead such a strong group.
Seven Pax posted for their Monday morning medicine. Tried to keep it interesting will as close to 0.0 as possible
The Thang
30 swings
30 swings
30 swings
20 Low slow squats
5 power clean and press R
5 power clean and press L
30 swings
20 merkins
30 swings
Lap around playground
30 swings
10 merkins
30 swings
10 merkins
30 swings
10 merkins
Lap around playground
30 chinups
30 swings
15 rows R
15 rows L
30 swings
15 rows R
15 rows L
30 swings
15 rows R
15 rows L
Lap
Finished up with some Mary.
Moleskin: workout was simple and effective. Glad to see everybody, honor to lead as always. Someone let Farve borrow some money so he can buy himself a decent kettle bell.
16 men of south Charlotte decided to join me on a beautiful morning at Charlotte Christian. As the men gathered I had to inform Stone Cold that my hammy’s were still on fire from his Good Mornings at the Convergence; as were my quads from hairburners, thanks as well TR. Best discussion point though was trying to figure out who had the best bed-head, Leo or Gloss. I’d give it a tie, as both were quite marvelous in their grandeur. Anywho, usual good fit crew at Joust, disclaimer given, and off we went.
Mosey to football field for COP
SSH
IW
Mtn. Climber
Squat Hold (Eddie the Eagle)
Enough of that, here’s the thing
Run back around track, end at base of Grandma Mtn.
7’s on the hill (Q fail with explanation, thanks Gummy); merkins at top, jump squats at bottom
Gather at the bottom at corner of track below Gma and first stadium staircase, get in groups of three.
P1 – run up Gma to jungle gym, 10 pull ups, then 20 LBCs
P2 – run up first stadium staircase, at top do 25 CDDs, then 20 Dollys
P3 – run lap around track
Rotate through each station one time, timing seemed to work out pretty well if I do say so myself.
Mosey to near end zone, stay in groups of three for Grinders
P1 in near end zone – wide arms
P2 in far end zone – diamonds
P3 – running 100 yd timer
Changed exercises to H2H and Rosalitas after several rounds
Mosey to nearest stadium staircase. Instructions given to run up and down each section of stairs, while, at the top doing 50 total dips, and at the bottom doing 40 total derkins (sorry Duct Work). Get to other side, down on the track, and guess what, Repeato!
Mosey to field for two mins of Mary
Backscratcha! (Bulldog, if you’re reading, field turf works like a dream as compared to Covenant Day parking lot)
Protractor – various Pax call angles
Mosey back to launch
Done
Thoughts/Observations
Good group as usual out there this AM. I’d put a wager that we had the merriest bunch of chatter heads this side of Metro. When you have Gloss, Spack, and Gummy in a Pax less than 20, just like Til Tuesday, Voices Carry. At least there were 106 dudes at the Convergence to drown out most of their drivel.
Spackler was already lamenting that he had nothing to quench his thirst pre-workout, probably due to the numerous Titos libations he had a Taco-Mac the night before. #camel
Semi-Gloss responded to my disclaimer with a disclaimer of his own, stating he wouldn’t travel up Gma, but would gladly run around the track as much as possible. #bumknee He’s probably already drinking a cold one in the airport on his way to Ann Arbor this weekend, have fun dude.
Gummy, well, Gummy was Gummy…has a response to everything. He even tried to out-fart me during grinders…don’t start with me dude.
Duct Work decided to make sure all the ladies this weekend have a backstage pass to the gun show, as he missed my instructions that you only had to do 50 TOTAL dips during the stair work. My man decided to do 50 dips each time up the stairs. He wisely pulled an Omaha on the repeato and switched to air presses. (I’ll take that as Q-failure)
Lobstah and Header were leading out with Spackler on most of the work as per the yoozsh. Those guys are beasts. #foreverLarryBirds
The under 30 crowd was definitely representing well in Sweeny, Yeti, Two Scoops, and Joystick. Oh to be young again, and for me, 100 lbs. lighter.
Hammer was a silent assassin as per his usual as well, along with Hoover, Starbucks, Jet Fuel, and Leo (bed head). All were knocking it out, but doing it mostly with zipped lips. #O2conservation
Last but not least, the OG of Joust, Stone Cold. Spackler made reference to his bum Bersa sac during COP, but he was killing it on Gma post-BRR, so I give my man huge props. Great sign of a leader too as he always has a good word of encouragement for the Q…thanks bud.
Thanks to Header for the strong take out this morning.
Announcements
Please continue to lift up Frasier’s dad and Huggie Bear’s mom in prayer
New gear workout called Hi-T starting soon on Saturdays pre-Rock (Calvary) from 6am-7am. Barbells, dumbells, kettle bells. Basically, if it has a bell, you will be working out with it. See Hoover for details or read the site.
26 PAX, including 2 FNGs, posted in the Thursday gloom to partake in YHC’s VQ for a properly balanced meal.
With the disclaimer duly given – clear instruction that this was a moderate workout and YHC was not providing any fitness instruction, and that the PAX duly were not paying me to do so, as well as a very lawyerly underscore of each individual (and not F3) assuming maximum liability for any action undertaken (Tx Booyah) – we were off and moseying.
COP:
Mosey around the rear of Matthews Elementary School, hold a plank for 30 seconds (standard unit of time, AKA such time until the 6 arrives, then recover) and circle up for COP
SSH (“Side Straddle Hop”) x 20
IW (“Imperial Walkers”) x 20
Merkins (“American style push-ups”) x 10
The Thang:
Appetizer:
Mosey over to the baseball field parking lot for the following:
Main course:
Partner 1 runs in one direction around Matthews Elementary, Partner 2 runs in other direction – when they meet, both drop and do 10 hand-slap Merkins (down-left slap, down-right slap = 1). Meet up four times, then mosey back to COP spot – wait for PAX to finish. [FYI gents – 2x around the school = +/- 1.1 miles….well done]
Mosey over to grassy area for what I’ve come to know as the Planker’s Delight. PAX planked shoulder to shoulder, while groups of four went down the line doing a hand slap merkin with every other man (Header: Tunnel of love without the tunnel…perfect way to describe it.). Shout-out to Thunder Road for introducing me to that one at Base Camp in July. This one left a mark.
Dessert:
With no time to waste, mosey to nearby Matthews First Baptist Church parking lot.
Right before Round 3, Booyah suggested that Garmin’s satellite feed on YHC’s timekeeping device might have been 60-120 seconds slower than Booyah’s watch and shouldn’t we be heading home. Guess Garmin’s satellite was 2nd to go up after BY’s and in a slightly higher orbit (or however that stuff works). Between you and me, I think he just had enough and wanted to shout “Matte” (bonus points for someone who gets that reference).
Mosey back to launch point. And time was called, Thus began the COT.
Tclaps to Drop Thrill for taking us out.
The Moleskin:
COT had your usual announcements, name-o-rama, including the naming of our two FNGs:
Announcements:
BRR 2017 – Booyah wants the vans packed already. Just keep refreshing the BRR page hourly until 2017 registrations actually open up.
Drop Thrill is on Q at The Vet (Bootcamp) this Saturday, located at Mint Hill’s Veterans Memorial Park. 0700 – he promises to make it a 0.0 for all you Meathead types.
Post-Credits Scene
Then
“Email received by Tiger Rag, 10/7/2014, Subject: New F3 Charlotte South submission, Contents: Name, Email, Question Regarding, etc./What would you like to tell F3 Charlotte South?
Pineville, NC resident interested in being an FNG at an upcoming F3 workout to see what it’s like. My current condition? 33yrs, 5ft10, 225 lbs, 3-4 miles in 28 – 38 minutes, and maybe 20 pushups. So, basically, a walking dumpster fire. I’ve been using #1 of your “Top 5 Excuses” for the past year and a half despite my brother-in-law (F3-Raleigh alum Costco) telling me I didn’t need to worry about that. Any recommendations with respect to a good Q [I meant AO…silly new guy] to break me in? Looking forward to picking up what you guys put down. -Joe“
Now
On October 9, 2014, two years ago, we got started (Tclaps Swiss Miss, Freedom, Sensei, & Geraldo for posting then and posting today). Since then, M had our 14 mo. daughter, now a 2.0 on the way, and a whole host of brothers in arms who push to be better men than they were the day before. Better husbands, fathers, sons, friends, coworkers…examples. Thanks to the men of Area51, Peak51 and all other workouts that dare us to be more, do better, and push further than was possible on Day One – of anything.
To Be Continued…
Three pax showed up for a small gathering of friends at the Charge as the BRR recovery time is taking its toll on F3 this week. it went like this:
SSH X 25
IW X 25
squats X 20
merkins X 20
LBCs X 20
Mosey down to the PDS track for a lap and line up on the goal line for some field work.
1st run: run to the 25, 50, next 25 goal line. do hand release merkins, 5, 10, 15, 20
Lunge walk back to the 50, mosey back to the goal line
2nd run: same run, jump squats 5, 10, 15, 20
bear crawl to the 50, mosey back to the goal
3rd run; same run, Carolina dry docks 5, 10, 15, 20
Broad jump to the 50, mosey back to the goal
Mosey to the stadium steps.
1st set
Bottom: dirkins, 5, 10, 15, run the steps after each set. Top: merkins, 5, 10, 15
2nd set:
Bottom: dips, 5 10, 15, run after each set Top: LBCs, 5, 10, 15
Mosey around to picnic tables
10 step ups each leg
10 inclined merkins
Line up on the wall for people’s chair: 20 air presses, 20 air pumps,
Balls to the wall. 5 hip slaps each side.
Mosey to the parking lot for some Mary to finish up:
flutter kick X 20
Oblique crunches x 20 per leg.
COT.
Naked moleskin:
Just a small gathering of friends today but well worth the time! YHC was thrust into the “Q” role but picked it up nonetheless. Something fun about taking on unplanned leadership. Makes you better! Had actually thought about taking the day off but something said “go”. I guess the bush burned and for good reason. Lesson learned: Follow him and not you.