21 men (20 veteran and 1 FNG) came out the warm humid morning to put in some sweat equity.
We started out with a light mosey and circled up for the start of a great morning. After providing the disclaimer and welcoming our newest FNG, we got right to it.
The Thang:
Started out with the following the COP:
From there we mosey’d up the first row of parking in front of Target. There we lined up in a row for a round Indian Plank. Same concept as an Indian Run but done in the Plank position.
Next we lined up along the first row of parking and did a round of 2 Steps forward and 1 Step Back. It was later renamed as the Paul Abdul by Heartbreaker.
I instructed the Pax to run 2 rows ahead and do 5 Carolina Dry Dock and then turn around and run back 1 row and do 10 Squat Jacks. We washed, rinsed and repeated this for a total of 20 times.
After it was all said and done the Pax completed the following:
From there we mosey’d to the parking lot in front of the movie theatre and had the Pax form teams of 3 for some de-constructed Burpees. Partner 1 stayed at the starting point and Started with Squats. Partner to mosey’d to the other end of the parking lot and started on Plank In and Outs. Finally, partner 3 ran down to partner to and relieved him of his exercises and started the cycle. Once the teams finished up the Squats and Plank in and outs, they moved onto Merkins.
We ended up doing the following as a team once completed:
Next we mosey’d to the side of the movie theatre for 2 rounds of People Chair. The first round we had our arms raised and the second rounds had air presses (civilian count) x 40.
We then circled up as we were nearing the end and finished strong with the following:
The moleskin:
YHC was impressed how all the PAX came out in beast mode this morning. We finished up the Paula Abdul and the de-constructed burpees much faster than expected and it left me needing to fill some time.
YHC actually thought we had 2 FNG’s today but one turned out to be Heart Breaker without a hat on. It seemed to throw off a few of us.
There was some great mumblechatter all workout, especially when we did LBC’s at the beginning.
Welcome to Penalty Kick (Drano brought him out) and we hope to see you more as you visit family in Charlotte.
Great Job to Philmont for 2 days in a row…One more day make it a habit and keep up the good work
Big Thank you to Big Tuna for taking us out at the end with a great payer.
Announcements:
F3 Golf on July 29th and all proceeds are going towards F3’s Leap Expansion. Information can be found at http://f3golf.com/
F3 Dads – Saturdays with a 9 am start time. Please bring your 2.0’s out and show them what we do. There are two locations, with the first being at the Bull Ring in Ballantyne and the second at Col. Francis Beatty Park.
Bucky has the Q this Saturday at da Vinci, with a start time of 7 am.
14 men gathered this morning in the gloom to stand in the street for some reason. Once Q herded the cats back to safety, rescued Snoopy from the bushes, and delivered the disclaimer it was time to do some work. Here’s how it went down.
#COP
x18 SSH IC
x5 Squat Complex OYO
x9 Lunge IC
Sally
– 1:00 Squats
– 1:00 Merkins
– 1:00 Leg Lifts
#MOVE
Indian run from the rally point over to the bus lot.
#DOWORK
Partner up for:
DORA 1-2-3 (Half Version, 100 meters)
– 50 pushups per team, plank
– 100 flutter kicks (single count) per team, plank
– 150 squats per team
– 10 chest-to-deck burpees with your teammate
– Pass out
Keep your partner for:
SHOULDER WORK
– P1/25m Bear Crawl, P2/Elbow Plank, Flapjack
– P1/25m Crab Walk, P2/Elbow Plank, Flapjack
– P1/25m Lunge Walk, P2/Max CDD
Cross-county mosey back to rally point for:
6MOM
– 6-in hold while the 6 comes in
– x18 LBC
– x18 Dolly
– Protractor
COT
#END
#NMMS
Thanks to Sensei and Booyah for letting me take the reins at The Peak — one of my favorite favorite workouts that has nothing to do with the fact that it’s practically in my backyard and I can roll out of bed at 0525 and be at the rally point with a few minutes to spare. Nothing at all.
Everybody loves Sally. Do more Sally. More Sally.
I love the DORA 1-2-3 because it’s a team workout. You have to work WITH and FOR your brother as you grind through the high reps and try to catch your breath during the run. I saw all the teams working together with strong output. Everyone blazed right through the sequence, which, of course, ended up getting the crew a bonus 10 CTD Burpees immediately following the 150 team squats. It may pay to be a winner, but you might not like what I’m paying. Q was paired with a very respectable young man of 18, M*A*S*H. I don’t know this young man’s story, but he definitely pushed his Q to max output. Bravo, young man.
Dora’s workouts have a certain, steady pace to them, and I think some of the pax today were a little fed up with waiting for the Q to set them loose as I looked down the line prior to the last iteration of shoulder work about to give the Go Ahead for the lunge walk and I see Booyah, Big League Chew, Snoopy, and Tawny all staring back at me already halfway through to the turnaround. Sorry fellas! You just can’t hold a beast back. Don’t even try.
Shout out to MAD who posted with his ruck after checking with Dora to see if the workout would be ruck-friendly last night. Every Dora workout is ruck-friendly, but no Dora workout is ever ruck-easy. Instead of 3 exercises for Sally, MAD had to do three solid minutes of ruck thrusters…AS A WARMUP. And he had to do ruck presses during the flutter kick portion of the D123. Strong work, brother, can’t wait to earn a patch by your side soon.
More Respects than you can shake two sticks at this morning. If you ever EH and get the age excuse, drag that #sadclown out to Peak 51 and let Hacker, Nomad, Big League Chew, and Freedom show him what determination and resolve can produce. I’m blessed to have men like this to look up to and emulate as I approach the Respect Milestone.
The rest of the guys just kept grinding away; Horsehead, Pele, and Normandy (Big League Chew’s 2.0) didn’t need to say much, they came to do work.
Well done, men. It’s an honor to lead you. Can’t wait until next time.
thx/d
ANNOUNCEMENTS
F3 Dads – Lots of fun with your 2.0s. Horsehead has the Q this week!
F3 Golf – Booyah is putting together a 4some of duffers from Peak 51.
F3 Whetstone – Mentors and mentees among the Pax. No one is so good that they can’t get better. Learn from your brothers who’ve gone before you.
F3 Everything – Do it all.
This past weekend, the US Men’s Soccer Team had to convince themselves that Messi was not that good. Ummm, right. Likewise, I must stand tall and tell myself that the Cuda Run tonight will be a ‘win’ and that 20 other dudes are also looking for that win and will decide to join me.
We will focus on #BRR training and run the newly found HorseyMcHorseArse hills of South Charlotte. That’s right, we will NOT meet at Ben & Jerry’s, but will post at the Old Bell parking lot on Sardis Road (McAlpine Creek Greenway Entrance) at 1930 (Blago, that is 7:30pm). There will be several distance options — 4.2, 5.6 and even 7.0 miles for those who are feeling frisky. The course is a 1.4 miles loop, so the PAX will be able to stay somewhat grouped regardless of pace. The route is as follows:
That will be one loop of 1.4 miles. Once back to the gravel lot, run through the lot and then head back out to run the loop IN REVERSE. Some great elevation change here and probably the best BRR training in Charlotte
Q will have a cooler with non-alcoholic drinks for each loop and some frosty beverages for the finish. Q does not want to drink alone.
SOB Land’s most versatile and unique AO set the bar even higher last Wednesday with a workout that combined solid strength training, condition, and 2nd F in the form of friendly competition. Here what you missed if you fart sacked or decided to post some other AO.
The Warm Up
400 meter mosey
25 SSH
20 Mtn Climbers
25 Seal Jacks
20 Low Slow Squats
20 Moroccan Night Clubs
The Thang
(1)
PAX completed 5 pull-ups immediately followed by 10 push-ups for 5 rounds. Pax were given about 15 to 20 seconds recovery between each round. All reps were completed on my count (aka uncomfortably slow).
Mosey over to the school building
(2)
PAX went balls to the wall and completed 5 to 10 inverted presses followed by a 80 meter waiter carry with the KB (x2)
PAX completed 10 Carolina dry docks and another 80 meter waiter carry
(3)
Partner up
Partner 1 grabs both KBs in one hand and completes a 100 m farmer walk (total weight ranged from 50lbs to 100lbs)
Partner 2 LBCs until partner 1 gets back
switch
(4)
4 v 4 Soccer (30 min)
Moleskin-
Good workout and honor to lead. I think the PAX got some good upperbody work in and enjoyed the 4 v 4 soccer. We put the aluminium bench in front of the goal and said to score a goal the ball had to pass over the top of the bench. This made it quite challenging. I think we will see more field sports (Football, soccer, ultimate frisbee, ect) at Fat Camp moving forward, so if your into friendly competition keep a eye on the twitter feed and post!
Mighty mite went down hard about 20 minutes in, but the prognosis is okay from what I understand, so be sure to make fun of him for flopping.
Sorry for the belated back blast, but it’s better than no back blast, eh?
The Thang:
Mosey to parking lot, around church. Circle up!
10 x Merkins
15 x Imperial Walkers
8 x Merkins
10 x Low Slow Squats
6 x Merkins
15 x LBC
4 x Merkins
10 x Hillbillies
Partner up! Grab one rock per group.
First partner does called exercise, 2nd partner runs suicide
1. Bicep Curls
2. Shoulder Presses
3. Merkins, push on rock with alternating arms
4. Low Slow Squats
Mosey to parking lot behind school
This exercise is done all together.
1 set of Jack Webb (work your way up to 5) + Suicides 1/2 way across parking lot
1st set (1 Merkin, 4 Arm Raises) + Suicide (etc., etc…)
Mosey to wall
Wall sits for 2 minutes (1 minute x 2)
Mosey back to parking lot for Mary
Protractor
Flutter
Freddy Mercury
Announcements:
F3 Golf (July) www.f3golf.com
Whetstone Program – https://t.co/d1NakRlkue?ssr=true
Sensei is still looking for Q’s for Peak 51. Sign up now…the more you do it the easier it is!
Drop Thrill is moving to Fort Mill, so we’ll MISS HIM! Good luck!
Take care out there and KEEP HYDRATED!
YHC promised a painful one for this week’s celebration of the Maul. 15 pax showed up to see if he could deliver:
Tha Thang:
COP
SSH x 20
IW x 20
Let’s get straight to the fun – bear crawl suicides. Start at one line – bear crawl 2 parking spaces and do two merkins. Run back to the starting line. Bear crawl 4 parking spaces and do 4 merkins, run back. Went up to 10 parking spaces and 10 merkins. #crowdpleaser
Give the shoulders a rest (they’re going to need it) and mosey down the Murderhorn to the rock pile. Pick a rock that you’ll become intimate with over the next 30ish minutes (numerous questions of “a lifting rock or a running rock?”). Just pick one.
Jack Webb – 1 merkin, 4 presses with the rock. Laddered up to 5/20 and back down to 1/4. This really hurt by the end. Took a breath with some LBC’s, Dolly, and Rosalita (all x15).
Pick up the rock and head to the pile. Don’t throw the rock back – more fun awaits. Triple 7’s on the Murderhorn’s wicked stepsister (this thing needs a name). At the top, 7 full body squat, curl, and press with the rock. At the bottom, 7 American Hammer/Russian Twists with the rock. Carry the rock the whole time, 7 times up and down. Heartbreaker led some Mary while waiting on the six.
Need to head back for the grand finale. Run up the Murderhorn – 10 lunges at each lamppost along the way (10 x 3). Catch our breath and wait for the six – time to mosey back to the parking lot.
Tight circle for the Sally Challenge. This is an awesome/horrible way to end a workout. Everyone gave it their all, for most of the song, at least.
Time – well done, men. Squid with the takeout.
Skinny of the Mole:
This was my anniversary Q, and I tried to bring it as much as I could. Might throw in some burpees next time, just to make it more fun. My arms and shoulders are definitely feeling it.
– Great job to Heartbreaker, Strawberry, Cold Cuts, and Squid for leading the way on the Triple 7’s. They were moving faster with a rock than I normally do without one.
– Paper Jam killed the Sally challenge. His upper body strength is ridiculous.
– Cheddar and his soccer arms hated me the entire time. That’s what you get for your Alabama shirt, brother.
Thanks to all for coming out. It is an honor to lead.
Announcements:
F3-only Ruck being put together by the guys in the Fort. Talk to Bounty Hunter. It will be sometime in spring of 2017.
Whetstone program – sign-ups are still going on
F3 Dads this Saturday – Francis Beatty Park and the bull ring at Stonehenge. 9:00 am.
F3 Golf – July 29th
Southern Discomfort – October 22nd
17 PAX tackled the Dromedary Hump on Hump Day today for several rounds of things that did not involve much running.
The Thang:
Moleskin:
Announcements:
We had 13 PAX. 12 men and 1 young person. The young person was Sledge who most definitely held his own. Awesome feeling to have both young and more mature (50+) to motivate you. Very fortune to have low humidity on this June morning. This half asleep, quiet group launched sharp at 5:30
The work:
1.3 mile warm up run from launch around church, got off campus briefly, and reconvened at parking lot area close to drainage rocks.
Grab lifting rock, set to side
25x SSH
25x IPW
25x Hollow body rocks
25x LBCs
25 merkins
6 inches, countdown from 10
Rocking it. Take lifting rock and..
20 squat press
25 curls
20 single leg lunges
20 tricep extensions
15 rock overhead standing squats
25 LBCs
Replace rocks. Follow me. Approx .7 mile run around church to front of church to semi circle stone wall
Partner up. Size weight doesnt matter. Partner 1 does vertical hand walks along wall (feet on wall, hands on ground). Partner 2 does LBCs
Rinse/repeat 3x
Follow me. To the soccer fields.
Sprints:
6 sprints approx 50 yards each
10 merkins after each sprint. 10 second rest.
Follow me back to launch
25 LBCs
6 inches – 20 second count by Lobsta
Done. All in 2.7 miles all-in
A wily pack of 21 men joined me in a nice summer sweat fest. Upon arriving in the lot, Semi-Gloss took his customary release in the stall that bears his name. Fireman Ed asked if we were going to stay close to SG stall as he’s been battling some kind of stomach mexi-melt as well. The answer is a resounding yes, we will be staying on campus today. I guess those in BRR training either always A) want to hit the hills blessed to us by Raintree, or B) marvel at some really sweet 70’s style architecture. Regardless, this one was going to be an ole’ fashion bootcamp beatdown with the apparatus given to us by SCMS.
TR style ominous disclaimer given, and off we went.
Mosey down to track, run half lap with backward run, side-straddles L & R, headers, then mosey to the center of the pitch for COP.
Mtn Climber x 25
Squat hold x 11?
SSH x 25
IW x 20
Partner up, size/speed is of no consequence, mosey to one side of the pitch, line up.
P1 runs the width of the pitch, does called exercise
P2 does called exercise awaiting P1 return; flapjack
First round
P1 – CDD x 30 (3 rounds)
P2 – LBC
Second round
P1 – Dive-bomber merkins x 10 (3 rounds)
P2 – Dollys
Third round
P1 – TGU x 10 (1 round)
P2 – H2H
Mosey to baseball field bleachers, with partners
P1 – 30 dips, 20 step/jump ups, 10 derkins
P2 – run up sidewalk, up stairs, and down trail behind Field 1 and back to bleachers; flapjack for a total of 3 rounds
Mosey to outfield of Field 1 for Triple Nickel
Shallow center – diamonds
Fence – wide-arms
Run between, five times through
Mosey out of gate, pull a Kate Bush (running up that hill), to the lot. One minute remaining, burpees until completion
Done.
Memoirs
I’m usually pulling into AOs close to 5:30, so I miss a lot of the goings on pre-workout. The action and thought of defecation is pretty funny to me, so today started out awesome. #thanksSG&FE
TR was form police on the dive-bombers today, noting that my hip flexors must be out of sorts. One needs thrust to complete the exercise correctly #poormansTonyHorton. Either way you shake it, those things suck, as do TGUs, which are kind of like a reverse burpees. The TR and Fireman Ed team chose burpees instead. #EdRooneybacks
Lots of guys crushing it out there. On the trail repeats, TL and Witch Doctor were blowing by me like a fart in the wind, with TR, SG and Chin Music also swift. Header, Dolly, Butter, and my pahtna DK seemed to be laying it down in the other group.
Good to have Telemundo back out today. He said he was in town this week, so why not come back out! Good on ya.
Also good having Vida out today. He was FNG at a tough Kevlar workout on Friday; and like Ratt, he’s Back for More.
Q fail on the voice recorder phone thingy, I think I got everyone though. #steeltrap
It’s always a pleasure leading the DV pax…thanks to SG and Dollywood for the opportunity.
Thanks SG for embarking on taking us out today.
Announcements
Sign up or donate to F3Golf. Time change to 9am on Friday 7/29
F3Dads this Saturday; 7am Col. Beatty Park
F3 sponsored soccer team to scrimmage Charlotte Eagles on 7/9; see Bodybag if interested in playing.
22 PAX took the #DRP and posted at Swift on Tuesday morning despite warnings of longer intervals and tiny little hills. What the PreBlast lacked in pace guidelines, it made up for in endless intervals to program into your wrist computer and confounded at least 2 PAX (#QFail).
The THANG:
Moleskin:
Announcements: