Pax rolling in and Udder and Bout Time on foot. VSF had to do today. Chelms was MIA with the real one. Thorough disclaimer provided to include the following: I am not a professional. By participating in the workout suggestions, you, alone, assume the risk of injury. We will be running in the dark and may encounter curbs, speed bumps, stairs, etc. Please modify as necessary to avoid injury. Strong effort encouraged. That being said, off we went.
Mosey to level 4
COP
MC x 15 IC-hold plank
Merkin x 10 IC-hold plank
Pretty Boy Floyd Money Mayweather alternating Rib Shots x 10 IC-hold plank
Plank Walk Right/Left x 15 IC
IW x 15 IC
CDD x 10 IC
Mosey back down ramps and out of deck. Around corner to Stairwell 1. Plank.
Stair Repeats
Run up Stairwell 1 to Level 4. Continue on Level 4 to Stairwell 2. 15 CDD. Descend Stairwell 2 and run to Stairwell 1. Repeat until QIC calls time. 5-6 repetitions.
Mary: Flutter x 20 IC/Hold/Dolly x 15 IC/Hold/Heels to Heaven x 15 IC
Mosey through campus to picnic tables at front of school.
Bench Set
15 Step/Jump Up-15 Dip-15 Derkin x 3
Plank-o-rama upon completion. Mosey back through campus. Up Stairwell 1 to Level 4.
Reverse Plank to regroup and provide instructions.
Redemption Loop
10 Jump Squat. Descend Stairwell 1. 5 Burpees. Run Left around football field perimeter. Stop at scoreboard. 5 Burpees. Continue around the field. Stop at Visitor Entrance. 20 Merkin. Bear Crawl to parking deck gate. Run up short ramps to Level 4 Stairwell 1. Runstopper Q’d Reverse Plank-o-rama to regroup. Descend Stairwell 1 and continue to launch lot.
Mary: LBC x 20 IC/6 inches/45 degrees/Rosalita/Protractor/High Plank/Merkin x 10 OYO
COT
Moleskin
Apparently Chelms got worn out at the Cuda run last night. Fair enough. Sometimes it is better to rest than to push it. Gotta listen to your body. Welcome to site FNG Slum Lord and kotters to Hermey who has been on F3 sabbatical for about 18 months. Strong work today men and glad to have you both join the men of Centurion. Cane, Hops, Runstopper, Bout Time, Brilleaux, Udder, and Margo up near the front with Cane taking the honors of fastest man of the day. Brilleaux posting regularly since he was an FNG last month. He is fast (potential BRR?). Paper Jam had to leave early and informed the QIC. Apparently Marconi did too, who did not inform the QIC. A bit of confusion when the count was 14 instead of the 15 YHC counted at launch. Marconi showed for The Stand so the mystery was solved. Good idea to let the QIC know if you are peeling out early to avoid concern regarding the absence of a PAX. Rest of the PAX all pushed hard today as usual. Stair work got the sweat pouring and the humidity made sure the shirts were saturated. Much BRR talk around legs and total miles. Full training mode for a lot of guys. A pleasure to lead this group of men. T-claps to Udder for taking us out this morning. Have a great weekend men.
Announcements
Today is the last day to register to play golf in the 3rd Annual F3 Golf Classic. All money goes to support LEAP expansion efforts. F3Golf.com to register. Sponsorship opportunities are available.
A quick pre-blast. After a usual style warm up we will be doing long but slower intervals.
5 min at Threshold pace with 1 min rest/recovery. Threshold pace can be calculated here: http://runsmartproject.com/calculator/
We will endeavour to stay together throughout but the route will be discussed tomorrow to ensure safety and solidarity.
10 men posted at Fat Camp Wednesday morning to get stronger and faster. The faster part came first. Here is what we did.
The Thang:
Mosey to the soccer field and line up on the goal line. Warm up with 20 MC IC, 20 lunge walks, 20 SSH IC, 50 high knees, 10 merkins IC, karyoke rest of the way to the end. Run the length of the field back, accelerating to the midfield line and decelerating the rest of the way.
Sprints: 1 halfway (jog back), 1 full length, (jog back) and 1 full length, jog halfway and then sprint the rest. In between, do one set of core exercise IC and one plymetric exercise AMRAP for 20-30 sec. Exercises in order were: man-maker merkins, 180 jumps, back bridges, ply merkins, peter parkers, and single leg broad jumps (10 each leg). Finish with 4 sprints of half the field. In between, pause for 20 single count merkins, then drop to six inches for a 10 count, which was the starting position for the next sprint.
Mosey back to the lot for strength work. Circuits were done with a “pacecar” where one station had a prescribed number of reps, everything else AMRAP. Circuit 1 = 15 KB squat thrusters, in and outs on the swings, 2 handed swings, and pull-ups. Repeato. Circuit 2 = 10 KB cleans each arm, decline merkins on the swings, double KB cleans, and dips. Repeato.
Mary: PAX choice for 8-10 min, during which PAX took turns doing muscle ups on the bars and fireman carries with KBs.
Finish with 3 sets of: KB merkins (10, 10, AYG), 5 burpees OYO, Curls (20, 15, 10).
Moleskin: Fat Camp is a great concept. Even without much gear, there is stuff we can do to focus on strength and speed and make a good compliment to running workouts and boot camps. The key is doing the exercises with intensity, which this group of PAX did an awesome job with. Starting with the sprints made the back half pretty brutal but the sprints themselves were high quality with guys going all out.
19 assembled in the thick gloom, looking to transform their sessile carcasses into lean, mean, side straddle hoppers.
THANG:
COP in the back lot. Some stuff I forget. Lots of unsettling noises during the plank sequence.
Mosey to the ballfield hill, little bear crawl and lunge walkers thrown in the mix.
7s on the hill – Burpees and Jump Squats.
Backwards runs up the hill, 1X, 2X, 3X – squats at the top each time.
Mosey across campus to lower lot where the police car is hovering.
Partner up – P1 runs back up hill and around to the white truck and back. 5 burpees at the turn. P2 does called exercise.
R1 – Merkins
R2 – LBC
R3 – Lunge Walk
R4 – Burpees
Mosey back to cars for Mary to finish.
SKIN:
– I don’t visit Thursday moderate sites close to my house very often, but when I do, it’s Peak 51.
– TClaps to Sensei and Slim-Fast for the pre run. Sounded like Slim was coaching up some guys for the BRR as well. I heard him trying to talk Pele down off of the ledge. It’s easy stuff guys – just running up a dark mountain with random wildlife chasing you so you can “rest” in a disgusting van between stops.
– Good to see (and hear) BLC back at it.
– Tried to keep this one moderate (7s instead of 11s, shortened the partner run) – hope it was ok.
– Naming the FNG was interesting. Him being from Penn State, I went with Soap-on-a-Rope out of the gate, only to be met with the disapproving and judgmental stare of Simba (imagine Simba, lips slightly pursed, slowly shaking his head side-to-side while he squints with one eye). Somehow, the spraytan mafia of Hairband and Snoopy (maybe others) decided on “Wawa”, which I believe is like some sort of Yankee Quik Trip. Of course, it has better food than any of the food down here, which is a top complaint of most Yankees. The only thing worse than eating bad pizza is listening to them complain about it.
Gotta run – stuff to do.
– Horsehead
Strolled into OPE lot around 5:20, and already saw some familiar vehicles which was a good sign. The Hydra Pax are notorious for the 5:29 two wheel embarkment (don’t worry checking wordsmiths, it’s not a word). Well, there was still that, and we had a good total number of 11, with one FNG (Rhett).
Q-Fail #1 – didn’t know Rhett was an FNG. Pre-workout, he introduced himself, and I thought he said “Wreck” as his handle. By the way, that would be a pretty cool handle, but I was wrong.
Strong site-Q disclaimer given, and we were off.
Mosey to other side of OPE school for COP.
SSH x 20
IW x 20
Squat Hold (Eddie the Eagle) x 6?
Grab your skateboards and follow me into OP neighborhood on Windyrush off of Rea. Stop at corner of Windyrush and Knightswood. Instructions were given to the thoroughbreds in the group to run at your own pace to the corner of Knightswood and Foxworth, and plank up. Gummy (of course) asked how far that would be, which I replied that it seemed like a 20 second drive in my car during recon, if that made any sense.
Instructions given for 3-man grinders on the Foxworth half pipe.
Pax #1 performing exercise at near stop sign – 20 CDDs & 30 LBCs (keep going until your partner relieves you)
Pax #2 performing exercise at far stop sign on other end of half pipe – 20 jump squats & 20 H2Hs
Pax #3 running between as timer
Q-Fail #2 – knew the half pipe was too long when I noticed a stop sign in the middle that truly was supposed to be the near stop sign. Had partner #1 move to that stop sign as a true half pipe.
Repeato the grinders for (I think) 3 rotations. T-claps to Team Thoroughbred (Hops, Butter, and Spack) for getting in one more than the rest.
Mosey through the dank forest to the back of OPE for some partner work on a freshly cut, dewy football field for some over/unders.
Partner 1 does 5 over/unders, each group run length of football field ~75 yards, Partner 2 does 5 over/unders as well, return. Repeato x 2.
Mosey to picnic area at concessions.
One round of 30 dips, 20 step/jump ups, 10 derkins.
Mosey to practice field, one minute left. Just enough time for three gassers up and down field (~60 yards).
Done
Story time!!!!
Good group out there with the finest bunch of s— talkers this side of the nut house.
Foxworth is usually known for a fine heaping of 7’s or 11’s, but I knew there was something on the other side of the intersection we frequent. The half pipe was pretty cool in thought, but the cloud of humidity at the bottom had the lungs working overtime. The exercises on each end either A) helped you form and shape core muscles and shoulders, or B) provided time for recovery, squat planking, etc. #nothingtoseehere
Butter said we got in 2.8, which seems a little light, but those hills are a mother. As stated earlier Team Thoroughbred were certainly the “Hicks from French Licks” (look it up) on the half. T-claps to Gummy for the run in this morning, I couldn’t and don’t want to imagine.
Grapevine smoked it on the gassers. He admitted his 40 time is incredible…the long distance game, not so much. Join the club brother.
Welcome to FNG Mary Jo. Stalled out on the name until we learned that he sells fabric that goes into bulletproof vests. Kevlar is already a site name, and Bulletproof sounded cool, until Spack or Hops (Cobains) came up with Mary Jo; which is the fabric store you see off I-85 in the Gas-house. Watch out for Mary Jo at an AO near you, and I mean watch out. Dude gassed me and Good Hands out during bench work. #rotteneggs
Always a pleasure to lead this fine group of men at Hydra.
Announcements
Sign up for F3Golf, or definitely donate…do something!!
Unsanctioned beer run at SCMS track tomorrow night 8pm. Bring your own beer, run a lap, drink a beer, run another, drink another, and so on. See Gummy for details. Sounds awful. #chatch
9 gentleman were up for some adventure
Gave the disclaimer and we were on our way
The Thang:
A warm up mosey to the front of Dean & Deluca
COP- IW x20, Squats x20, Mekins x15, LBC x20
Ventured into to the cul-de-sac by Auto Bell
Did 1 round of a 4 point star fish that had us doing 10-Merkins, 5- Burpees, 15- Flutters, 20- LBC, & 10-Monkey Humpers between
Mosey’d to Rock Creek apartments in front of the Exxon for a round of 17’s. (Per Goonies request)
Quick mosey back to the side of the Regal Theater for Peoples chair and Air Presses x40
Circle up to finish with 60 seconds of Heels to heaven. Think we got 40 in.
Good to see some of the newer guys committed and continuing to come out.
Nice work by all to push it, we clocked just undedr 3 miles and explored some of the outlying areas of this great AO. Great work
Special thanks to Squid for taking us out.
Thank to Cheddar for letting me Q
Moleskin:
Had more, but time flew by
Nice to see Pop Tart still has yellow shoes.
Strawberry, Squid, & Cold Cuts crushed the 17’s
Thanks again fellas it’s always a pleasure to lead a great group. Hope all have a safe and enjoyable weekend.
Announcements:
Beer Mile tomorrow @ South Charlotte Middle school. Don’t wear any f3 shirts.
Posted on behalf of Arena:
Warm up: moseyed up towards the school and around the big median. Took a left to head off campus but it was a fake out! We turned back and went to the stadium field for some side-straddle-hops, imperial walkers, and merkins.
Partner work: one partner did people’s chair and the timer was the other partner doing a called exercise across the field and back.
1. Butt-kicks down and jog back 3x
2. Side-straddle down and back 2x
3. Sprint down and jog back 2x
The Thang: Intervals.
Do two called exercises 6 times each and then run a lap around half the soccer field. Once back do the same called exercises 5 times and run a lap. Then 4 times and so on until one rep of each called exercise.
1. Burpies/Jump-squats
2. Lunges/Carolina Dry-docks
3. Knee-ups(Jump-tucks)/Merkins
That’s it!
Announcements:
F3 golf on 7/29 – go to F3golf.com
The morning began as any other, the South Charlotte gloom permeated with humidity and the early arrivers stretching and talking. Then the usual Area 51 PAX noticed something, a line of cars clustered tightly together approached the AO slowly, but with purpose. Out into the darkness stepped a contingent from Ballantyneistan, familiar faces all, but seen rarely along Pineville Matthews Road. Questions arose. Was Anvil now disputed territory? Did the descending horde arrive in seek of combat, either of the hand to hand or interpretive dance variety? It turns out our SOB friends just missed us and wished to share the muggy, mid-July gloom. Approximately 90% of the disclaimer was correctly provided, with Mermaid reminding the group that YHC is not a professional, which would become evident over the ensuing 45 minutes.
We began with a mosey to the AstroTurf area at the front of the church for a warm-up:
After deeming ourselves sufficiently warm, we moved on to the next phase of the proceedings, which consisted of a cluster of 50 merkins, 50 squats, and 50 Russian Twists including the instructions to perform the exercises slowly, with good form, and broken up in whatever fashion each man saw fit. Once finished fit a spot on the wall for a bit of People’s Chair. YHC then instructed the PAX to move themselves to the hot box/snack shack/concession stand as fast as possible. The wild sprint that followed was most likely the first instance where the collective group wondered if the Q was of sound mind and sufficiently suited to lead a workout.
Once the group reconvened in the hot box the next cluster of exercises was called, consisting of 25 Bulgarian Split Squats each leg, 50 dips, and 50 incline merkins. Mumblechatter was light to non-existent thus far, which came at a bit of a surprise to YHC. Next we moseyed to the rock pile.
To the shock of absolutely nobody, we wound up in the rocks. Instructions were given to find a rock worthy of spending some good quality time with, in other words, don’t get crazy. We circled up and performed 5 sets of 5 reps of the Sots Press and the overhead squat. The Sots press is a weightlifting exercise in which the lifter presses weight overhead, then squats down and subsequently presses the weight overhead again. It is a wonderful exercise that is good for the mind, body, and spirit. At this point YHC began to wonder if mutiny was imminent, and if arming the PAX with rocks was an idea unwise. Fortunately YHC did not meet the same fate as characters in the short story “The Lottery” (also a TV movie starring former MTV personality Dan Cortese) so we took our rocks and lined up across the parking lot.
More fun with rocks followed as we mutated Mermaid’s Triple Nickel (patent pending) with 5 diamond merkins on the rock and 5 front presses at each end, connected by long, slow walks holding the rocks overhead. It was gloriously absurd. Return the rocks to the ditch and slowly mosey to the light post, then run hard to the small rock wall in the corner of the AO. Alf was leading the way on most of the run when Mr. Bean turned on the jets (The British company Rolls Royce makes jet engines as we all know) and ran faster than a member of the UKIP fleeing Brussels.
We then circled up for Guantanamo, PAX on backs, heads in and feet out. Everyone elevates their feet off the ground then each man makes his way around the circle attempting to push the feet of everyone else down to the ground. Slege was putting some extra mustard on his pushes, well done young sir. Others are in dire need of some serious strength work and shall remain nameless here, their soccer armed shame going unspoken. Guantanamo was terrible and you all can thank Sony, from whom YHC learned (stole) it. Next we ran to the picnic tables to repeat the Bulgarian Split Squat/Incline Merkin/Dip cluster. Lastly YHC outsourced Mary to a few of the PAX as we only had four minutes to grind out. Zero burpees OYO tied a nice bow on this package of nonsense.
Anvil was the first workout YHC ever posted at approximately 23.5 months ago after finally submitting to Boutique’s repeated EH attempts. Ever since that day YHC has been wanting to lead this workout because this F3 movement, and all of you people have become an important part of YHC’s existence here on the big ball. Thank you to the 19 others than joined me this morning, I hope I did this workout justice.
For this special group of PAX I dug way back to my College soccer days and pulled out a Plyo workout to test the calf strength of all in attendance.
The setup:
Using a regular track, we coned off 30 yards on each straight away, making a rectangle on either side (of the track).
Each Pax chose a lane, inside lanes for the Wiley Veterans (aka slower / bad knees), outside lanes for those wanting to hit a faster pace. I personally found a home in the middle lane and we were off…
To warm up on the exercises we stayed in our rectangle going down and back:
– Side to side across the line, facing forward, hopping back and forth length of rectangle (FLoR)
– One legged hops side to side (FLoR)
– Facing the inside of the track, hop forward and back (FLoR)
– With one foot in front of the line and one foot behind the line, switch feet forward and back (FLoR)
– 2 Broad jumps/ 1 high jump (FLoR)
Now using the entire track with rectangle on both sides PAX jog/run the bends while stopping and repeating above exercises at each rectangle on the straight aways = total of 5 laps.
To finish:
Go back to the rectangle and repeat the warm up doing each exercise once, but each PAX rests by doing LBC’s and Merkins. Total of 5 exercises.
MOLESKINE:
Surprisingly there was very little mumblechatter today… Everyone was pushing themselves, I was very appreciative of everyone’s willingness to try something a little out of the box!
**Brexit did say I have never felt pain in my calves before… Since us soccer players don’t have arms, I guess excelling in calf strength is our home base!
This was a simple plan to test overall strength and fitness, outdoors, with a rock and some rock and roll.
AMRAP:
30 Merkins
30 LBC’s
30 Thrusters with lifting rock
30 Curls with said rock
30 tri extensions with rock
Run a lap
Moleskine:
Good times out there this morning. I am impressed that nobody spilled merlot as I felt that I got close. The plan was to get a total body workout with legs, abs, chest, tris, bis, and what we could hit on back with thrusters and merkins. As it always does there was not much mumble chatter until we got towards the end and delirium kicked in. Funniest comment of the day, and I’m not certain who said it, was why would I want to see Axl Rose live, that’s just a fat Axl Rose singing to a fat me. Thanks for letting me lead fellas, and signup to Q Dromedary on signup genius to get your payback.
https://m.signupgenius.com/#!/showSignUp/10C0D4BAEAF29A46-dromedary
Also sign up for golf! www.f3golf.com It’s next week and will be a great day. Nobody works on Friday anymore, get out there. Sign up as a single or as a group. We will pair teams.
Also signup for Spartan races and Ragnar. CSAUP events are always a good time.
Sound off on how many rounds you completed and any other impressive or hilarious things you witnessed.