11 PAX posted at #F3Ascent for their #DRP and here’s how it went down.
The Thang
COP:
SSH x 20
IW x 20
Merkins x 10
Squats x 20
Shortened MARSOC Short Card
Mosey over to the football field for an abbreviated version of the MARSOC Short Card. Perform each exercise, with a run the length of the field every 4 exercises.
Merkins x 15
Squats x 15
Crunches x 15
Burpees x 5 (Run)
Windmills x 15
Merkins x 15
Mountain climbers x 15
Flutter kicks x 15 (Run)
Burpees x 5
Cherry pickers x 15 (4-count)
Merkins x 15
SSH x 15 (Run)
Back Extensions x 15 (“supermans”)
Burpees x 5
Chain breakers x 10
Merkins x 15 (Run)
Lunges x 15
Hello dollies x 15
Burpees x 5
Partner Work
Mosey over to the bleachers and partner up, P1 runs to the playground and back while P2 performs called exercises until P1 returns, then flapjack.
Step Ups
Dips
Flutter Kicks
LBCs
The People’s Chair (AKA The “Semi Gloss”)
Head over to the school and grab some wall for 3 rounds of the People’s Chair, 2 of which with air presses x 75 an then x50
Jack AB Web
Mosey over to the field and circle up for Jack Webb with an AB twist, substitute Heels to Heaven with merkins, up to 5 and back down. Now Jack Webb with merkins to 7.
Mary:
Flutter x 20
Heals to Heaven x 20
LBCs x 37- Happy Birthday Icicle
Rosalita x 20
Dollies x 20
Merkins AMRAP for 1 minute-Done
Moleskin:
Great work by the PAX today, the temperatures is heating up, and we were sweating early on.
With the heat we need to be aware and it’s not a bad idea to bring some water.
The MARSOC card is a great workout that can be done just about anywhere, as Sony pointed out he does this when he’s traveling. We modified it today, shortening the reps and adding some running so we don’t feel like we’re in one place the whole time.
With BRR season upon us, YHC was looking for a low mileage option today, 1.5 miles today, you’re welcome.
Gullah nearly poked the bear and we almost took Jack Webb up to 10.
Good seeing BLC posting regularly again, good to have you back.
Some new faces out there and those who are relatively new, Billboard, Snoopy, and Fugitive, good work and keep it up.
Thanks to BLC for taking us out.
It was an honor to lead, and please sound off with any mumble chatter.
Announcements:
F3 Dads COl. Beatty Park 9 AM, Mr. Brady has the Q
F3 Golf Friday 7/29, Pre-blast coming Monday
Christmas Party 12/2 Firethorn Country Club, Save the Date
10 pax mustered for another Saturday assault at DayZero. No SF of course; does anyone plant those anymore? A veteran crew so the disclaimer was brief, and actually Swiper started his Q-jack tendencies even during the disclaimer. He’s very helpful. Semi-Gloss showed up after the warm-up lap, but he would make that up later.
The Thang:
Warm up lap around the pitch
COP
IW x 25 IC
Slow squat x 25 IC
6-count burpee x 15 IC
Flutter x 25 IC
On to the main event. Tennis anyone?
YHC has a bag of numbered tennis balls. Purple Haze gave me about 50 (only 21 remain) back when he used to play tennis. Each pax would take a ball out, hit it with an old beat-up tennis racket as far as he could. Then he would AYG run to get it while the pax planked, held squat, and various other forms of active recovery. Then the pax would call out an exercise of his choice with the count corresponding to the # on the ball.
So I have no idea the #’s nor the order in which we did the exercises, but it was something like this:
100 Calf raises, burpees, rock sets with squats (Ickey called two of these – 14 or 15 or something), heels to heaven, Rosalita (Pro called this and this cadence was very erratic, pretty sure I retore my labrum…WTH?!), Makthar N’Djiaye (YHC’s call of course), Merkins, Squats, LBCs, Jump Squats (SG didn’t jump), pull-ups (Swiper called for these all morning – I think we did 12 – mine were supine – #soccerarms), Side-crunches x 45, monkey humpers – 54 of them as YHC recalls (somebody said these are Stone Cold’s favorite exercise – WTH?!).
Final exercise, as “luck” would have it, was to 100 again. Last ball in the bag was a 100. So we did 50 H-R Merkins and 50 Overhead press, alternating 10 at a time of each.
Mosey to the basketball court for some more Mary – American Hammer and one other I can’t remember.
3 sets of gassers from end line to end line.
6-count burpee x 13 IC while Semi-Gloss made up his lap. He never did the burpees.
Plank rail walk up the ramp back to launch lot.
People’s chair for about 4 minutes.
One more Mary exercise – leg lifts x 25 IC.
Done.
COT
Ye Olde Moleskine
Semi-Gloss posted after YHC promised not much running, and he still came in late after the 1-lap we ran; but he did make it up. Prohibition said he’d rather do the lap and skip the burpees…don’t blame him. Speaking of Pro…he, Hairball, Strawberry and Swiper did a 3ish mile pre-run. T-claps.
Hadn’t seen Teddy and Swede in a long time – good to see you fellas. And a Kotters to Bugeater; the happy Nebraskan is making a comeback!
Also learned today that Ickey Shuffle has never seen the movie “The Sandlot”…that might help explain the horrific swing with the tennis racket. On the 2nd round, he whiffed, then fouled one off, and then hit a slow comebacker to the pitcher….yikes!
One Eye was out front on the gassers and the warm-up lap. That man can run, and he flat out makes the headband work.
Always a privilege and pleasure to Q. Thanks to Dear Abby & Buttermaker for tapping YHC to do so. Be sure you tell them I did an awesome job….maybe not…but it was something a bit different. Hairball told YHC we went exactly a mile…that’s a boot camp workout men.
Announcements:
F3 Dads continues through June at 9am at Francis Beatty Park & SOB – Bull Ring.
Remember to keep McGee’s mom in your prayers for healing from her cancer. God is able!
7 Men joined me this morning for my Q defection from Kevlar. Horsehead was angry. But Header asked nicely so I decided to help out. CLT Christian is a great AO, just too bad its an extra 4 miles from my house and its generally Friday and early and I sleep until the last possible second just to make it to Kevlar.
So after Ductwork and Yeti jogged in from the neighborhoods off we went up the parking lot and down between the schools for a little roaming COP.
Stop at railing for 10 regular merkins and 10 derkins with feet on the rail. Stop at bleachers for 20 dips and at the bottom of the bleachers for 20 step ups.
Move along to the Pole Vault arena where the soft spongy tire surface felt great, at least until it gives me cancer. Circle up:
Some IW’s, a few low slow squats, couple of mountain climbers, and a dash of dry docks.
Head to the end zone. Run the length of the field. Start with 2 Merkins at 10 yard line, 4 at 20. Keeping adding 2 until you get to 20 merkins at the other end zone. Repeat the way back with full sit-ups.
All you got to the other end zone then up G-Ma mountain for 3 rounds of 10 pull ups, 20 Squats and 30 dips.
Back down to Pole Vault Arena for Mary: Freddy Mercury, Flutter, Heals to Heaven and LBC’s
Back to End Zone. Partner up for Wheel Barrow’s P1 goes 20 yards, flap jack, repeat and jog out the last 20 yards. AYG to the other end zone. AYG to the other end zone again. Suicide to the 20 and 40 yard lines.
Back down to Pole Vault Arena. P1 does 10 crash mat burpees, P2 holds squat. Flapjack. Repeat for another round.
Back to cars.
Moleskine:
Good group of hard working men out there this morning. Not a lot of chatter. Yeti was crushing the AYG’s and Smokey wasn’t far behind. Stone Cold get complaining about it being “Fun Friday” and can’t we just throw frisbees or boomerangs. I brought Yard Jarts but they just wouldn’t stick in the turf. Plus it got light out and I only like to play Jarts in the dark… While drinking.
I think the only fun part was the crash mat burpees which was apparently new at Joust. The heavy dew on the mat helped to really wash away the Dingle Berry’s; at least some of them. The rest are on my floor mat in the car.
Nice to meet Scully from Metro who was hanging in nicely as was Hammer.
11 Goats made their way to South Charlotte Middle School for another installment of F3 Mountain Goat… and one workout closer to BRR!
After a very heartfelt disclaimer, we headed to Strawberry Lane for the following:
1. Warm-up mile followed by dynamic stretching
2. :30 seconds at I-Pace, recover back to start
3. 1:00 I-Pace, recover back to start
4. 2:00 I-Pace, finish at start, 1:00-ish Recovery
5. Rinse and Repeat x4
6. Cool down run back to parking lot/final stretching
Done! 5-5.5 miles total depending on pace!
Moleskine
Excellent job once again! This is a deceptively tough regimen! I noticed everyone was very consistent for each segment… which is the key.
YHC noted that we don’t need headlamps any longer… the sun was coming up by 5:30!
Welcome to Mr. Bean. Great to have you out, and great job! This makes two weeks in a row for representation from SOB… is there a merger/acquisition in the works??
Also great to have Tootie back out! Excellent job!
The Mouth had all parts of his game working… which is of course what she said…. !
Huggy Bear, Daisy, Retread, Sensei, Slice, Brew… solid as usual!
Pele… always giving his best… always getting stronger!
Always an honor to lead such a fine group of men!
Announcements:
1. F3 Dads at both Ballantyne and Col Beatty Park
2. F3 Golf July 29
3. Race shirt orders… see website and email.
4. Mr. Bean gave first notice for F3 Christmas Party on 12/2… start planning now!!
Great take out prayer by Strange Brew.
My M got a medical scare Wednesday night/Thursday morning but everything is clear now. What does Union County do to celebrate such moments? Hairburners!
The Thang
Hairband Mile
COP
SSH IC x20
IW IC x20
Windmill IC x10 (awful cadence – apologies)
Mosey over to the island in the parking lot.
The Main Event
One guy will hairburn to the Island at the back of the parking lot and then back. Call him The Timer. *Bad Idea as it was too long*
One guy will then do exercises from the list.
One guy will do a lunge walk with the sandbag to the other end of the parking lot (shorter end)
The remaining guys run up to the top of the hill and do various KB exercises.
When the Timer gets done, we rotate where the Hairburner guy goes up the hill, exercise list guy is up for hairburners, sandbag lunge walker to exercise list (and picks up where the last guy left off climbing up the list) and one of the hill guys runs down to the sandbag lunge walk.
The list of exercises:
50 Burpees
100 Merkins
150 CDDs
200 Dolly
250 Squats
300 LBCs
350 Flutters
400 SSH
Rotate through until 5 minutes remaining.
5MOM:
Protractor
Dolly IC x10
Rosalita IC En Espanol x10
Dolly IC x15
Rosalita IC En Espanol x15
Protractor
DONE!
COT
Thanks to Hairband for taking us out (Edited as I had Jabberwocky but he was a body temperature of 92 at this point so I should have known better)
Announcments
Reminder of clean up day at SV Middle tomorrow morning at 6 AM. Clean up or do lots of burpees. That’s the deal.
Next week we will have a Q school meeting at Bojangles at 7 (pre-workout at 6:30). Sign up here: Q School
Moleskine
– First of all, great to have Striptease back out and he made it through. He also agreed to keep his name which is excellent as I laugh about that name every time I say it.
– The hairburner length was too long. I realized this on my very first round but by then, it’s too late. Suffer through. To atone for my stupidity, I made myself do the last turn on it so I suffered the worst.
– I had intended to do a Dolly IC up to 50. After that last round of Hairburners, my legs rejected that idea.
– The playlist was especially heavy today. #likedit Unfortunately I started the list late so you missed out on some heaviness
– Lamont thought the playlist was the worst part of the workout until his turn on Hairburners
– The highlight of the day was that we named the hill: Heckler’s Hill. Because the guys up top doing KB exercises got to look down and watch those suffering in the extended Hairburners and heckle them.
– You can tell school is out for summer, Hoodie wasn’t LIFO.
The Playlist (in case Lamont would like to order any of these to compliment his Tom Petty collection):
As I Lay Dying – The Sound of Truth
As I Lay Dying – Confined
Pantera – Walk
Pantera – 5 Minutes Alone
Demon Hunter – Gasoline
For Today – Fearless
Killswitch Engage – Fixation on the Darkness
Thanks for letting me lead!
Glass Joe
Despite pre-tweet warnings, 19 PAX including several 2.0s showed up for a suffer fest at the MRH parking lot. No fun was promised and no fun was delivered.
The Thang
Warm-up:
Side-straddle hop x 20
Merkin Tower (consecutive intervals of push-ups starting with 1 and working up to 5, then repeating back down from 5 to 1)
Freddie Mercury x 20
Mosey around the back of the school (with some kareoke and 20 LBCs mixed in) for THE BEAST. The Beast involves sprints to 3 consecutive, evenly spaced road signs and back, stopping at each sign to do a set of exercises. 6 rounds:
Round 1: Handlift Merkins x 6
Round 2: Carolina Dry Docks x 6
Round 3: Freddie Mercury x 6 (2 equals 1)
Round 4: Flutter x 6 (2 equals 1)
Round 5: Sister Mary Katherine x 6
Round 6: Burpies x 6
From there, Mosey to the brick wall for:
Hand along wall
Wall sit with shoulder presses x 20
Maktar Jai x 15
Mosey around to the benches for a short rest involving:
Derkins x 10
Step-ups x 10
Dips x 15
Back to cars for some Mary
Moleskin:
Honored to Q this great group of guys. Great showing all around by the PAX who all worked hard. Kudos to Gator Cub for being so determined to post that he fought off a chain gate with his car in order to get there. Kudos also to the 2.0s (Landshark, Flipper and Ranger), who were near the front so consistently that someone commented that it looked like I was running a day care. Announcements: 1. Old McDonald hosting a get together at his place this Sunday from 2 to 5 pm. Let him know if you’re going to be there. 2. Wetstone program is being re-launched. Check the weekly emails for more information. 3. There’s a Father’s Day 25% off discount for Sparton Race sign-up going on. I was trying to find a link to it to include, but can’t. Talk to Shop Dog if you want more information.
A record 29 pac showed up this morning for a beat down in the gloom. The Q was just happy more than 3 people showed up like the last time they let him Q. Granted it was below freezing.
The warm up:
A mosey to the back of the school
25 X SSH
25 X IW
20 X Squats
20 X MC
10 X easy slow merkins
The Thang:
Mosey to the far side of the school past the basketball courts.
A burpee pullup ladder
Start in the parking lot past the basketball courts run to the playground area by the track about 200 yards. Do 6 pullups and run pack to starting point do 1 burpee. Then run back 5 pullups and 2 burpees. Keep going until you do 1 pullup and 6 burpees. Mumble chatter took a sharp decline during this portion of the event. Some were complaining that this was a moderate workout. Have no fear there was a plan, there always is a plan. Do LBCs until the pack is done.
Mosey over to the grass area in the baseball fields
Circle up for some for some mary and elbow planking
First round 20 X LBCs then plank on elbows
20 X Freddy Mercury then plank on elbows
20 X rosalita then plank on elbows
20 X Sid the Kid then plank on elbows
Time for the crowd pleaser slow Jack Webbs, I was told it was easy by Normandy at first anyways
Start with 1 merkin then 4 slow air presses, then 2 merkins and 8 slow air presses keep going until we got to 6 merkins and 24 slow air presses. Being the democratic man that I am, I let the pack vote if they wanted to do another round or be a bunch of wimpy quitters and not challenge themselves. The pack voted to do 7 more merkins and 28 slow to very slow air presses. Then I believe we did another round of mary but I am getting older and can’t remember or was it 5 very slow merkins.
Mosey to the front of the school and we are finished.
Moleskin:
Great effort by all the pac, I know we pushed it hard at the beginning but nothing beats a little mary and elbow plank circle to catch our breath. Except bashing me on twitter when I check my account once a month there are always some nice comments better luck sending a pigeon, Fireman Ed can’t spell tweetteri. I even saw one from our Great Southern X Grand Master talking trash about my jeep. Sorry got a little side tracked there.
We welcome into our pac FNG Bullocks, used to play football in college, then went to blindside next ended up about the movie and we got Bullocks from good old Sandra.
Normandy I apologize for saying the G word not very christen of me to say that at a workout.
BLC brought to our attention that we had lost three first responders in the past couple of days and to say a prayer. Also always respect and give thanks to our first responders you never know when someone close to you will need them.
I apologize my recording is there but has nothing on it. Definitely a q fail. Sensei and I have pieced the list together hopefully it is correct.
Sensei thank you for letting me Q always fun and an honor. Little Mic thank you for taking us out with a strong send off.
Fight Club is back. Join the warriors of F3 for high intensity intervals and boxing training. It’s unlike any other F3 workout. It’s the perfect offset for both runners and gear guys.
Warm-up lap around the school.
Stations 2:30 rounds, 45 second break
1. Jump Rope
2. Heavy bag
3. Pull-ups, merkins and squats
4. Pad holder
5. Jab/cross
Rinse and repeat
Finale
7 minutes of abs
Crunch
LBC
Pistol L/R
Knees to the L/R
Chippy cross
Freddy Mercury
Moleskine
YHC and Chippy started early with a jump rope session to the punk rock streaming from my mobile.
By 5:30 five had assembled for instructions. After the stations were established, we got to work. Fists flying, sweat pouring, feet shuffling, spit spraying, to the sound of leather gloves thudding. After the second round of stations, Loogie and Haggis dropped the padded gloves and went for a sparring session. To be fair, Loogie only has one good arm and Haggis was able to exploit that large disadvantage. Towards the end Loogie did rally and put up a good defense against the Scottish Cyclone. See this, I jumped in for Round 2 hoping Loogie had tired out the beast. Not so much. I quickly got “acquainted” with the feeling of Haggis’s right glove squarely against my chest. After the bell round we smiled and tapped gloves. He won this round, but I’ll be back next week.
Kudos to Marlin and Loogie for posting despite nagging injuries. Thank you to Chipotle for bring the workout back and thanks to Haggis helping me learn to take a punch.
See you in the gloom. Aye!
Today was maybe the last cool-temperature Centurion workout for some time to come. 23 Pax showed up, and after a little confusion about the caution tape blocking the entrance to our normal launch point, we assembled in the adjacent gravel parking lot. After a brief disclaimer we were off.
Moseyed up Little Ave towards shopping center. Right on “street with no name”.
COP
Mosey across 51 to parking lot in front of Rusty Onion. Burpees at each of 7 parking lot lanes, starting with 2, increasing by 2 at each lane, ending with 14 at last lane. Lunge walk in between.
Mosey to lot behind Cabo’s Mexican. 5 Merkins at end of parking lot, run across lot and up Palentine for 20 squats. Repeat this cycle increasing Merkins by 5 each time and decreasing squats by 5 each time. At 25 Merkins plank up. Mary to let YHC recover. Rosalita x 20 IC, Flutter x 20 IC, Heels to Heaven x 20 IC.
Mosey back to Catholic gather at benches and partner up. P1 does step ups on benches while P2 lunge walks up ramp, crab walks back to stairs. Flapjack. P1 does dips on benches while P2 does lunge walk/crab walk. Flapjack.
Plank up. Merkins x 10 IC
Off to parking deck. P1 runs to top of double ramp while P2 does flutter exercise. Flapjack. P1 runs to top while P2 does Dolly exercise. Flapjack. Back to launch point.
Enjoyed leading the group this morning. Tried to stay at least within shouting distance of the front today which is not my norm. Was worried about the burpees but the lunges were what got me. Thanks Mermaid for keeping things going after the Palentine hill work. Sorry Scabby if there was too much planking today – those Merkins near the end were for you.
Hope everyone has a great weekend.
Announcements:
In honor of Hops, who surely has The Three Amigos DVD queued up for this weekend, and after breaking out of El Guapo’s fortress, 22 men got after it thusly…
After being properly disclaimed, slow yog down the road into the church parking lot. Circle up in the parking lot, close to the church building. Perform exercise, then “sprint” to the road at the top of the hill and back. Fast guys should be near the sidewalk so they have farther to run (Tackling Dummy refused to follow my instructions on this). Repeat with SSH, Mountain Climbers, IW, Squat Jumps, HR Merkins,and a couple of others.
From the entrance at the top of the hill, AYG to the entrance at ring road (.18 miles, apparently). Gather ourselves with an LBC or two, then back to where we started.
Mosey over to the lovely tennis court pavilion. Partner up. Partner 1 runs around the median over there and back while partner 2 does dips. Flapjack. Repeat with step ups and derkins. Recover with some Mary (1st attempted Q-jack by TR successfully ignored).
Back to the starting line for our AYG run – back up this time to make it closer to .25 miles, and make the fast guys back up even further. AYG down to the ring road. Mosey across the street to the grassy field. Mary for a few minutes. Then sprints back and forth on the grass (with 10 count between) for the last 4 minutes. 2nd and 3rd attempted Q-jacks by TR ignored, although on the last one he ran out in the middle of the field on his own like a streaker at a futbol match).
Moleskine:
I was surprised to be treated so gently by the men of Kevlar – nothing (that I heard) from Pop Tart (in his usual schmedium shirt), Simba or TR. Probably because I was so good. Even Donkey Kong didn’t try to insert his call 100 burpees. I haven’t posted much this week, so I needed to run. It’s BRR season, so good luck to those of you who don’t want to run at workouts this summer. Choose your Qs wisely.
Annoucements:
F3 Dads Saturday at Beatty Park in Matthews. 9:00 am at the baseball fields. Mr. Brady on Q.
F3 Golf is coming up in July. Watch for more details soon.