16 men showed up to do work this morning at #F3FastTwitch.
The Thang
Run around the parking lot loop then out onto Strawberry, right on Woodfox, left on Rounding Run, then a left onto Rising Meadow. Circle up at the first light for the soft cadence IWs x 15 and MCs x 15. Mosey to the top of the hill on Rising Meadow for the plan.
Run back and forth from top of Rising Meadow to bottom on Windbluff until 0610. Options were to just run it or to do 7s with squats at the top of Rising Meadow and merkins at the bottom of Windbluff.
At 0610, meet at Rising Meadow stop sign and run back to SCMS.
Moleskine
The distance of one loop is right at about a mile. There are rolling hills. It was not fun.
The TRuckster is no more. He has an orange Jeep now. It’s a hideous color. Rumor has it he’s going with purple doors and spare tire cover with Dabo Swinney’s face on it. Soul Glow said it was Bengals orange. Almost SG…while TR did leave early, he did make it past the first round.
Stumpy put down the #Swift kool-aid to join us, for his birthday no less. Solid work and happy birthday…monkey humpers were our gift to you.
All of a sudden #NoTrackTuesday and #TankTopTuesday became #NoShirtTuesday, as almost all the front guys went shirtless this morning. ProTip: #SoccerArms and #Manscaping must make you faster.
Strawberry came hauling in late Mr. Brady style and ran hard to catch us at the warm up. Said he almost blew chunks today…not sure if it was the hill climbs or the aforementioned #NoShirtTuesday that got him queasy. Either way, I’ll try harder next time.
Solid work by all the guys today. And a lot of encouragement as we all passed each other along the route. #Kumbaya
Alf’s Announcements
As always it’s a dangerous thing to go reading Twitter, especially when Happy is begging for q’s. But as I had to bow out of my q a few weeks ago, and Happy and the other UC pax have supported our launch of Mint Hill, I shouldn’t really complain now should I?
The Murph is a workout named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. The workout was one of Mike’s favorites and he’d named it ‘Body Armor.
I posted at the Metro convergence yesterday and we did a modified Murph, and I liked it a lot and thought it was easily modified for us ruckers (or backpackers as Horsehead likes to say). So we did sort of the following:
10 – Merkins
20 – Squats
30 – LBC (modify for ruck if needed)
Rinse and repeat several times until the q gets tired.
Next up we had some time for fun with rucks!
We played Pass The Ruck and Squat, Squat and Hold With the Ruck and finally Tunnel of Love (with the ruck).
There was much rejoicing from the pax when Tunnel of Love was called. Music to my ears!
I always feel a lot more accomplished this time of year surviving workouts in the hothouse of the Carolinas in the summer. It doesn’t seem right to not sweat like a large woman walking around an amusement park on the border of two states that may or may not rhyme with Sparolina.
Awesome job by all the pax out there. Always amazed and humbled by Lamont and Shepherd’s tenacity and strength. I’m gonna be like them when I grow up. Or at least I hope so.
Glass Joe was complaining, so I know I was doing something right.
Thanks for the chance to lead and keep rocking in the free world (aka Union County).
DT out.
Launching at 0515 for Regulars and at 0500 for Extra Credit, #F3Swift will be all about the Hill this week. Up-Down, Down-Up, etc., but Doubtful that any #F3BagpipeHillClimb segments will be broken @ifYoureSmart
For those keeping track of the Timer, we’ll be running Segments of:
13 PAX chose running the hills of Ballantyne Country Club instead of stoating about on Tuesday morning. Here’s what they did:
The THANG:
Moleskin:
Announcements:
8 patriotic PAX showed up to work on a Memorial Monday to reopen the Foxhole.
15 SSH IC
15 Imperial Walker
1 mile run
100 snatch
200 alternating press*
300 swings
1 mile run.
* or 100 press and 100 pull-ups
The PAX were given options on how to break up the sets (4 – 10 sets seemed to be the range) and which weight to use (some used a single bell for the duration, others alternated between a larger swinging bell and a smaller pressing bell).
As Mighty Mite mentioned so eloquently in his takeout, this was a suitable beginning for a day of remembrance, honoring the countless men and women that have given up everything so that we might have something to be thankful for. Solid group of PAX this morning for a KB Murph. Neither YHC or any of the other PAX had ever done Murph in this style (or at least no one claimed it); it sucked just as much as a standard Murph. Grip was pretty much shot halfway through which made everything, well…a lot more challenging.
Marlin brought out his speedy, soccer playin’, 2.0, “Nemo” (must have been named at a F3 Dads event, solid Pixar reference). Nemo crushed the Mile run, Marlin wasn’t far behind (figures, probably looking for him #dadjoke). High tide looked like he spilled a bag of oversized Skittles out of the back of his car after he had unloaded 42 kettlebells of all different colors (thanks for bringing out the spares HT); solid performance from the F3 kettle-veteran. Flint and Overhead, two relatively new PAX, not only showed up, but seemed to be enjoying themselves (most of the time) as they crushed the bell work; well done dudes. At one point, Frehley’s Comet got an extra burst of adrenaline and was crushing some KB presses to the booming beats of some 80’s Hair Band. In the morning sun, with the music and iron pumping, it kinda looked like one of those “Cenegenics” perpetual youth and strength commercials. YHC would be happy to be half as fit as that guy at 50+, Respect!! Mighty Mite did a solid job leading us and was first to finish the bell work and start the mile run; good call on re-opening the Foxhole, brother.
Remember to thank someone who is a vet or active duty military today. Memorial Day is not about a dang mattress sale, it’s about remembering the real deeds and real sacrifices of real men and real women. God Bless America.
Argonaut Out
— Note: Cobains on the late backblast. —
30 Dads (11) and 2.0’s (19) showed up for the inaugural #F3SOBDads at the Bull Ring in the heart of Ballantyne. Being the first of its kind, no one knew what to expect (YHC included). Here’s what we did.
The Thang:
The disclaimer was given and it was quickly pointed out that YHC is particularly “not professional” since the last boot camp attended was sometime during Christmastide. Even so, everyone followed out to the field of the bulls for a quick COP.
COP included SSH x 20, Mtn Climbers x 20, Daddy Elevators (merkins with kid on back) x 10, and Up & Downs (run in place on Up, plank/squat on Down) x several.
After COP, it was time for some chain freeze tag. However, there were a few new rules. Rule 1: 2 people were it and they must tag others with 1/2 pool noodle. Rule 2: Once someone is frozen, the only way to become unfrozen is to link up with someone. If anyone in the new chain gets touched, the whole chain is frozen until someone joins.
The first round had 2 people with pool noodles. Second round had 4 people with pool noodles. There was some mumble chatter about there being nothing wrong with a bunch of grown men running around holding hands and giggling like school girls. To those driving by on Ballantyne Corporate, keep driving… nothing to see here people…
After all chains were formed and the last person frozen, we formed groups of young kids, older kids, and adults. Each group was given a challenge to climb over an appropriate sized bull. The challenge was completed twice by most. Boom done.
Everyone found their dads/2.0’s and we were on the move down to the lake where there was a special surprise in store. There were only a few strange looks from the photographer trying to take baby pictures and the fishermen around the lake as 30 guys and girls came rumbling through the forest path down to the lake. Sorry folks, there is a workout that needs to occur.
We all gathered at the chalk words saying “Start Here” written on the sidewalk. Start what? Well an obstacle coarse for the kiddos and a trip around the lake with pain stations for the adults. After some instructions were given and the 2.0’s were ordered largest to smallest. The mayhem began and continued until it was water break time (~15 minutes later).
There were a bunch of child Larry Birds out there. It appears this may have not been their first rodeo on the obstacle course circuit. Nice work!
Once water break was over, the group moseyed back up to the field of bulls. The photographer gave a visible sigh of relief and the fishermen just glared as we retreated from the lake. As you were folks, as you were…
Upon entering the field of bulls for the second time, an Arc Loader (crab walk, bear crawl, duck walk) was perfectly executed by the 2.0’s. Everyone then assembled for a quick Tunnel of Dads for the kids to army crawl through. Stump Hugger’s 2.0 was small enough to squat walk through. Very funny to watch.
To finish things up, we split up into 2 groups of 2.0’s and 2 groups of Dads for a relay race. The 2.0’s voted for boys against girls so that is what we did. For the record, the girls won (but who’s counting?).
The Moleskine:
It was an excellent day for the start of #F3SOBDads and it was a fun group. Everyone gave it their all.
The water break after the obstacle course was not initially planned but was critical for keeping the 2.0’s cool in the hot morning temperatures. Nobody wants a mini-mutiny on their hands. The crisis was averted and the workout continued.
Some lessons were learned in the chain freeze tag. 1) It pays to not help anyone and just run around like a crazy person. 2) Once you are part of a chain, there is no more running. You just keep getting frozen repeatedly. 3) If a dad gets frozen and another dad saves them, there are a few awkward moments where you are running around hand-in-hand with another dude. Thankfully there were no cameras around or Frasier and YHC would be Twitter fodder.
Welcome to FNG John (Muppet) and his 2.0’s Jack (Creeper – self given) and Henry (Porkie – self given). It was great having you out and hope you come back each week in June for some more F3 Dads!
Overall, it was an awesome start! Thanks for making it great!
Announcements:
– Next week Paper Jam and Paper Clip are on Q for #F3SOBDads – Bull Ring 9:00 am
– The first #F3Dads starts at Col. Francis Beatty Park on Sat. 6/4 at 9:00 am Preblast
16 pac choose the other convergence this Memorial Day weekend to see how much their bodies could endure. It would be a race with 6 pain stations along the way. The one who completes the most laps wins the grand prize of liquid gold.
Warm up:
A tour around the school visiting the six stations for today’s race.
SSH X 20
IW X 15
MC X 15
Slow squats X 15
Slow Merkins X 10
Plank until everyone makes it around the school.
The race begins in the parking lot on the left side of the school.
Station 1: The Merkin circle on the curve, 5 incline, 5 left arm on curve, 5 decline, 5 right arm on the curve
Station 2: 2 100 yard sprints out and back
Station 3: At the playground 10 pullups
Station 4: At the basketball courts with kettle bells 20 swings, 20 squats and 20 deadlifts
Station 5: parking lot opposite side of the school hair burners 50 feet out and 50 feet back
200 yard run down Rea Road to the entrance of school
Station 6: with dumbbells 20 curls, 20 overhead presses
After race one minute of LBCs
Moleskin:
The winner of the race was Ickey Shuffle, to him went the Grand Prize of Liquid Gold, AKA Maple Syrup. Great job and great job by the whole pac pushing themselves. Each lap was tougher than the Q had expected. Not a whole lot of mumble chatter. Thanks for letting me Q it is always an honor. Thank you Pele for taking us out.
I hope everyone has a good Memorial Day weekend. Always remember those who served and gave their lives so we have the freedoms we do.
Three went the full Horsey at 0515; five more opted for the 3/4 Horsey at 0530. Take a tour of the long track (including the spur to the Yucca) and back down to the manhole for the suggested Weinke: Yucca repeats.
That’s one loop. Repeato until about 0610 and then jailbreak to the gravel lot. Audible with an impromptu Pledge of Allegiance at the LED flagpole, then back to lot.
OLD MOLEY
COP in cadence
Side Straddle Hop x 25
Imperial Walker x 20
Squat x 25
Mosey to hill for instructions
Merkin millipede 1 line PAX facing in opposite directions Merkins face to face then plank walk to the next PAX repeat until we reach the next orange cone
rinse and repeat
Mosey to the buses for Cheese Weave
Karaoke left, right, sprint
Plank for 6’s—
Indian Run to Shiloh SunValley elementary parking lot
Mosey to Rock Pile– grab a lifting rock
Goblet Squat/Curl/Overhead Press superset x 25 OYO (step left to a different rock)
rinse and repeat (step right 2 spaces to a different rock)
Mosey to the school wall with your original rock
Peoples chair with overhead rock presses x 25
50 overhead air presses
rinse and repeat
Mosey to the school fence
Every 10 yards stop at the line for
10 Merkins, 10 Merkins, 10 LBC, 10 LBC, 10 Scorpion Merkins, 10 Scorpion Merkins, 10 LSS, 10 LSS,
10 Dry docks, 10 Dry docks, return back to the start doing everything in reverse order
BTTW with 10x Hip Slaps OR 10x mountain climbers
rinse and repeat
Stair Jumps OR backwards bear crawl up the hill
Rail walks OR lunges walks
downstairs and around to start x3 laps
Mosey to the side parking lot
Tug of war (best of 3 rounds) 3 on 3
Mosey to the front parking lot
8 signs of Suicide
6 minutes for 6 rounds of Mary
Announcements:
Patriot Charities 5k on monday with F3 nation convergence in South Park at Symphony park.
Hairball reached out to YHC in the spring about coming up to Charlotte one weekend and doing a celebrity Q. YHC jumped on the opportunity as a chance to see some old friends as YHC has missed the camaraderie of Area 51. After flying back from Texas at 1 am, YHC was on the road to Charlotte 4 hours later.
YHC met some new faces and great to see Strawberry, Horsehead (virgin post at Day Zero), Alf, and Prohibition. Alf asked if we were going to get dirty and then remembered i hated getting my shoes dirty so he opted for his clean sneaks. Then it was 7 am and we were off.
Mosey to yellow rose parking lot.
COP
– 25 SSH
had some area 51 pax rib me about my F3Lake Murray logo. just wait. don’t poke the bear.
-15 little arm circles….this was met with jeers about how day zero is supposed to be hard. (ok fine…we can skip the warm up and embrace the suck)
The THANG
introduced Day Zero to the bull, a simple but painful workout from the columbia area. We utilized the four corners of the block encompassing the yellow rose.
Lap 1
Corner 1 – 10 burpees
Corner 2 – 20 merkins
Corner 3 – 30 lunges alternating legs
Corner 4 – 40 plank jacks
Lap 2 Add 5 reps at each corner.
We got in 5 laps and 3.5 miles in 40 minutes.
The pax were feeling the planned workout to this point was too monotonous. Therefore, we picked up some 45 and 35 lb plates we found in the grass and went to 3 man grinders.
partner 1 mtn climbers
partner 2 hairburners
partner 3 squats
This little 10 minute routine was a crowd favorite.
Mosey to parking lot at McAlpine for Mary
circled up
ring of fire – all pax hold plank. one pax does 5 merkins and so on and so on
Boat/canoe – lake murray AO staple
COT:
-F3 dads starting up soon and some other announcements. ask your site Q’s.
The Moleskine.
YHC enjoyed being back and getting to mix it up with some old friends. great memories from this AO. The former site Q’s (nowwhere to be found) helped take YHC in when first connecting with F3. Some of the harder workouts in F3 were deliverd at day zero. hopefully all got their money’s worth here.
when describing the bull. YHC thinks it was McGee that said, “Bull$&!T is more liking it.” but then YHC remembers seeing McGee after the hairburners beat and exhausted and commenting on how hard it was.
I love that when spackler refusniks on burpees he just hangs out and watches instead of at least replacing them with crunches or something. Shameless. Love it.
Alf is still a beast. YHC tried to keep pace with he and McGee, but pretty sure Alf can do 3 burpess in same time it takes YHC to do 1.
thankful to see old friends like Strawberry and Horsehead there. Iron sharpens iron. These two dudes are part of my spiritual sharpening. Had some great times with both dialoguing over the Lord. YHC was personally and spiritually encouraged by both posting.
On the otherhand, Semi-gloss texted me notifying me he would not make it, gave an excuse about some board meeting on a satruday am. Spackler informed me it was more due to consumption on Friday evenings.
great group of guys out there. Dear Abbey was holding a strong pace as was Red Rocks.
Cheers gents and looking forward to BRR with flatnin the hills and other Area51 teams.
now can i get a volunteer to come to SC one saturday and guest Q at Havoc with me?