Beautiful morning welcomed 16 of us to Carmel Park. Clock struck 0530 as Orlando ran into the lot, and we were off.
Thang
Mosey through Church at Charlotte courtyard. Quick, obligatory 10 SSH and out the back of the church to Colony. Down to the bottom and stop at the guard rail for 25 dips IC. Mosey up to the light at Sharonview. Left and first left to Rustic Ln.
This was a decent hill for ladder work.
Start with 10 squats at the bottom, run backwards to the top for 10 lunges. Run back down for 11 squats…I think we got to 16 when we called time. One trip of partner wheelbarrow to the top for variety.
Mosey back to Carmel Park (choose your own adventure) with just enough time for 6 minutes of Mary. Swiper joined at this point.
Moleskine
Strong, veteran crew that stayed pretty close together. Opening half mile down the hill at Colony was at a 6:35 pace, and it didn’t stretch out too much.
We arrived on Rustic, which was not the intended destination. It was however a fairly steep, longer hill that more than sufficed for planned leg day. Certainly appeared that the trash bags were being moved back.
Gummy apparently deputized Hairball into the form police. Good reminders. Next time HB will get the reps right too.
Decided to use the X’s and O’s during Mary. Those are pretty awful. Covered +/- 3.2 miles with a lot of leg work bAlso, not a single merkin today. That was mostly by design. YHC caught Lone Survivor on FX the other night, so we will be running the Murph tomorrow at SOFAWIB. Come out to complete the full body experience.
(Posted on behalf of Beaver)
YHC tweeted out that Beaver and I would be co-Qs for Saturday morning work-out at Area 51 at McKee Rd Elementary. However, when YHC arrived, Beaver waved me off and indicated he had a full Weinke planned and he would be taking the full 60 minutes. No skin off my back as I was happy to let him lead and lead he did. 9 PAX (10th would join us at COP) gathered around Virtual Shovel Flag (VSF) as real one was at the beach with Huggie Bear, new co-site Q. With clock striking 0700 hours, Beaver led us on quick loop around the lower parking lot and then circled us up for:
COP:
The Thang:
Mosey to stumps –
Plank work at stumps
Woods run:
Mosey to field:
Channeling Pop Tart:
Station work: Partner up and alternate run and work out station at main entrance to school. Partner 1 runs loop through the parking lot to other end of teacher lot and back while Partner 2 performs exercise at one of the stations set up. When Partner 1 returns, flap jack. Continue until each partner attempts each station.
Run to other end of school and find a spot on the wall
Peoples Chair with presses x 60
Mary:
15 Burpees (because a day without Burpees is like a day without sunshine).
Moleskin:
Beaver’s evil twin “Darth Beaver” showed up to apply the beat down and brought the Playmate cooler to add some additional pain. For those PAX wondering what was in the cooler, it included: a cat’s claw tool, wrenches, cement fixer and other secret ingredients.
Croissant has some homework Burpees to do and, in a surprising burst of agility, Pop Tart nailed the figure eight work. Impressive.
Great work by all PAX.
Beaver
UPDATE – NFL Play 60 has been cancelled. July 23 is now open. See below for updates.
The F3 Dads workouts at Col. Francis Beatty Park and at the Bull Ring in Ballantyne have been huge successes with up to 30 or 40 in attendance each week. The workouts were such a success in Ballantyne, they were extended into July/August. Please see below for the remaining workouts this summer.
#SOBDads Workout 9:00 – 9:45 am @ Bull Ring
Honey Bee (jlevins9@hotmail.com) Site-Q
July 23 – NFL Play 60 – Cancelled – Rest up for next week!
July 30 – #SOBDads – Bull Ring – Wild Turkey Q
Aug 6 – #SOBDads – Bull Ring – Bratwurst Q
Aug 12-14 – F3 Dads Camp – Camp Thunderbird
15 men posted for what was thought to be a moderate workout. Dora expressed differently early on so the workout was aptly titled. After the brief disclaimer, we got down to business.
COP:
5 burpees OYO
SSH x 20 IC
5 burpees OYO
IW x 20 IC
5 Merkins OYO
Monkey Humpers x 10 IC
Partner Up(like size bell) for CMIYC
P1 farmer carry the two bells, P2 x 10 merkins, catch up with P1, flapjack until 1 lap around school completed.
Head to track and keep same partner: P1 does called KB exercise, P2 runs lap around track. Flapjack until both partners have completed 1 lap and KB movement. Called KB moves: 2 Hand Swing, Goblet Squat, Upright Row, Two-Hand Press.
Mosey to playground:
Three exercises: Pullups, Jump Squats, Dips. Do 10 reps of each in order, then 9 reps of each, then 8 reps each, keep going in descending order until 1 rep of each completed.
Head to the wall for some People’s Chair:
Hold for 1 minute
x 25 Arm Raises IC
Jog to mini field for more partner work:
Round 1: P1 does LBC’s, P2 runs to midfield for x 10 merkins. Flapjack until 100 combined reps of LBC’s completed.
Round 2: P1 does heels to heaven, P2 runs to midfield for x 10 wide arm merkins. Switcharoo until 100 of heels to heaven completed.
Round 3: P1 does Mtn. Climbers, P2 runs to midfield for x 10 carolina dry docks. Partners switch off until 100 Mtn. Climbers completed.
Head back to parking lot. About 1 minute left, so line up at one end of the lot. AYG to the other end, toy soldier back to starting point. 8:00, that’s it!
Moleskin:
Great job today men,everyone put in great work. Good to see some newer guys that joined up the past few weeks make it back out. Road Runner was a site FNG so it was great having him out there. Hope everyone liked the KB’s mixed in, I tried to keep that part fairly simple. Mermaid went through some knee surgery recently, looked good out there brother, hope you’ll back to your regular running soon. Pong hung in ther e although he started feeling sick part of the way through. Thanks for coming out and supporting the site guys!
Announcements:
Multiple AO’s are having a community service convergence next Saturday the 14th at Providence Presbyterian Church starting at 7:00 a.m. Drop in to help as able throughout the day. The Church is celebrating its 250th anniversary and the mission of the F3 group will be to rebuild the stone wall around the cemetery. Lunch will be provided and, as a bonus, Haggis has agreed to do 5 burpees for every FNG that posts at the service project.
Red Light and Blue:
Also next Saturday the 14th to benefit Charlotte Bridge Homes as a way to give back to the military. It’s a great way to get introduced to GoRuck event. Goes from 9:00-3:00 on Saturday with the afterparty at Draught near B of A stadium. Friday night there is a War Stories and Free Beer event where one of cadre will speak of he experiences while in battle.
Thanks Dora for the great prayer to take us out.
Gullah
It was my first time back leading in a good while, and I wanted to make sure to come up with something that hurt. Despite a small snafu tweeting out a warning, the weinke came together pretty nicely. 12 men toter came out for the high-intensity Saturday workout on 51.
The thang
Quick lap around the parking lot to keep people on their toes
Circle up on the basketball court for COP
SSH x 20
Squat holds x 10 #crowdpleaser
Mountain climbers x 25
Mosey over to the track for a set of 7s.
6 merkins on one side of the track. 1 jump squat on the other side of the track. Etc. for a total of 6 laps.
Quick bit of mary on the b-ball court.
Merkin holds x 10
Grab a sandbag or kettlebell out of my trunk and bring it over to the Touchstone entrance.
3 laps of partner catch-me-if-you-can around the block formed by Bevington, Baybrook and the Touchstone shopping center.
In between: Curb dips x 25; CDD holds x 10
Bear crawl up the Touchstone entrance hill, backwards bear crawl back down
Lunge walk up the hill
Return to the AO for one last thing: Waterfall leg holds.
COT
Moleskine
Judging by the amount of mumblechatter, some of the pax thought the 2+ mile track laps were too easy, so we brought out the 40-pound kettlebell as a weight on the catch me if you cans. Two people teamed up to run with it, so there was a good bit of hand overlap. That’s some serious 2nd F. To add on to it, we switched partners up for each lap so we all got to know each other real well.
I think everybody was a Larry Bird today. Nice work out there. We covered somewhere between 4.5 and 5 miles.
Thanks for the opportunity.
12 Goats braved the near freezing temps (not really… But you know YHC HATES temps below 65!). Anyway, 9 Goats were disclaimed… Me. Brady was on time… But the same could not be said for Nuke, Early Bird (ironic), and The Mouth who joined us during the warm-up.
Warm-up mile down and back on Strawberry.
YHC gave the Goats brief hope that we could do the workout either in the street or on the track when I asked for a vote… But hearing equal votes, my tie-breaker vote was cast to the track… So to the track we went!
Moleskine
Excellent job! We covered a lot of miles, but everyone maintained very consistent paces! We also did a great job of regrouping during the recovery period.
Great to have Fireman Ed out, but not sure if he was conscientiously objecting, or just wanted to run some miles!
Regulars were strong as always!
Thanks to Mr. Brady for the prayer to send us off.
Announcements
16 men gathered in the surprisingly cool May morning to get in some work. There was excitement in the air, not because of the workout but because of a tragedy on I-77 with some spilled ‘taters. No word yet if they were whole ‘taters, ‘tater tots, french fries or what. I think Stone Cold was going to do some recon and let everyone know.
The disclaimer was given and off we went. It went a little something like this.
Take a lap around the parking lot and circle up for COP.
SSH x 20
5 Burpees OYO
IW x 20
4 Burpees OYO
LSS x 20
3 Burpees OYO
Peter Parkers x 20
2 Burpees OYO
Parker Peters x 20
1 Burpee OYO
Mosey down to the football field, take a lap around the track and line up along the sideline for Jacob’s Ladder.
Run sideline to sideline, Merkins on one end and Squats on the other.
Start at 10 and decrease down to 1.
Take a cool down lap around the track and mosey up to the bleachers for some circuit work.
Incline Merkins x 10
Dips x 10
LBC x 10
Repeato increasing to 15 and 20 each
Decline Merkins x 10
Dips x 10
LBC x 10
Repeato increasing to 15 and 20 each
Next we made use of the playground equipment for 2 rounds of
Pull Ups x 5
Lunges x 10 (each leg)
CDD x 15
Mosey back to the parking lot for some Mary
LBC x 20
Flutter x 20
Dolly x 20
Rosalita x 20
And with 3 minutes left on the clock we saw how far we could get with Jack Web. We got up to 8, with a whole lot of grumbling along the way.
And time was called.
9 SOB’s (including Hairball, who is an SOB since he frequents Devil’s Turn, an SOB workout) posted at The Brave after promises of new territory exploration. Doubting Thomas, I mean Tussauds, said it couldn’t be done, but he was too busy kicking tail at the D.C. Battlefrog to bear witness.
After a quick disclaimer and detailed explanation of what would take place (“exercise” using “gravity”, “our bodies” and “things along the way”) we ventured out into the great beyond, with a new moon and cloud cover to not light our way. Did we need headlamps? Yes. Did we bring headlamps? No. Why? Because #America. 9 of us departed, and after 4.4 miles and various obstacles, 9 returned, each on 2 strong American legs #nocankles. Take that, ISIS.
The Thang
Mosey across Johnston Rd and into Ballantyne Hotel parking lot. Immediate left onto path. Follow to tunnel that goes under Ballantyne Corp Place by the SPX building.
Tunnel
Relay race: Form 2 teams. Relay race from one end of the tunnel to the other, and back.
Ascending Curb Crawl: Line up on left wall of tunnel. Bear crawl to opposite side, turn and place feet on curb to complete 1 derkin, crawl back and complete 2 derkins, continue to 13 (91 total derkins). #crowdpleaser
Continue mosey on golf course paths to patio behind Calhoun building (next to construction site on N. Community House Rd.). Partner up.
Partner 1: Mosey to retaining wall between Calhoun and Everett buildings and muscle-up and onto each section of the wall as it stair-cases up. Run back to patio the long way around the building. Oops! construction site is blocking the way. Turn around and run around building again back to patio. Flapjack w/ partner.
Partner 2: Rotate between 10 depth jumps for height and 10 derkins using patio wall. Continue until partner returns. Flapjack.
Mosey to patio behind Everett building.
Partner 1: Mosey to circle path between Everett and Hayes buildings and bear crawl 360 degrees around circle. Run back to patio the long way around the building. Flapjack w/ partner.
Partner 2: Rotate between 10 depth jumps for distance and 10 incline merkins using patio wall. Continue until partner returns. Flapjack.
Mosey to patio behind Hayes building.
Partner 1: Mosey to circle between Everett and Hayes buildings and lunge walk 360 degrees around circle. Run back to patio the long way around the building.
Partner 2: Rotate between 10 jump-ups w/ squat and 10 CDD’s w/ feet on patio wall. No time to flapjack on this one. The main event awaits.
Mosey through Woodward and Met Life courtyard and across Ballantyne Commons Pkwy to steep hill on West side of N. Community House Rd.
Partner 1 runs up and down hill (carefully) while partner 2 performs burpees. Flapjack until 40 cumulative burpees are performed.
Mosey South to bigger/steeper hill on West side of N. Community House Rd.
Partner 1 runs up and down hill (very carefully) while partner 2 performs merkins. Continue for 4 minutes.
Mosey back to Vine ‘Merican Kitchen the short way.
Moleskine
Announcements
23 came to Kevlar and left better men because of it.
THE THANG
Mosey to lower lot at church:
10 burpees OYO
10 SSH
10 IW
15 x merkins
10 x not so slow squats
Partner up
Partner 1 runs lap while partner 2 lunges around lap – flapjack
Partner 1 runs a lap while partner 2 backwards lunges around lap – flapjack
Partner 1 runs lap while partner 2 bear crawls around lap – flapjack
Mosey to gate and all you got to entrance. Loop around and repeat.
Mosey to outdoor gym and partner up. Partner 1 performs listed exercise with gear for 35 secs. Partner 2 does either merkins or squats for 35 secs. Flapjack and rotate.
Head to track with partner.
Partner 1 runs a lap while partner does plank/elbow combo. Flapjack.
Partner 1 runs a lap while partner does reverse plank leg kicks. Flapjack.
Partner 1 runs a lap while partner does no merkin burpees. Flapjack.
Partner 1 runs a lap while partner does heels to heaven. Flapjack.
Circle up. 1 merkin and 2 groiners. 2 merkins and 4 groiners. Up to 5 merkins.
Mary.
COT
YE OLDE NAKED MOLESKINE
‘Twas a good start to the weekend over at Kevlar this morning after a last minute Q switch between myself and Witch Dr. It had been a while since the outdoor gym area had been used and despite the darkness we dusted off the equipment. The idea was to get the running out the way early with a few laps. The naming of the FNG was snapped up quickly by Tiger Rag as our new guy kept taking a knee in the first 7 minutes. Thinking he was praying for the pax we quickly found out that the taking of the knee was because he was completely gassed! Tebow for a Georgia fan it was. Hats off for making it through the next 38 minutes and to Guy Thigh for the headlock.
To the outdoor gym and a Beats Pill fail was probably the only blemish on a phenomenally planned workout. Despite the paper stating the workout listed it appeared that Brown and TR decided to ignore the posted exercise and perform the Irish Riverdance at every station. By the end of the workout their synchronization was spot on.
Thank you for allowing me to lead. Have a great weekend lads. BD
I have to admit I had forgotten about my Q today until Chelms Twitted me yesterday afternoon. #F3Centurion offers a lot of different terrain so it was not too hard to come up with a plan while my kids were doing Tae Kwon Do yesterday afternoon.
We had fifteen men show up at various times and leave at various times.
The disclaimer was given with modification stressed. This was going to be a leg day so no need to warm up.
The Thang: Run from the AO to Pallentine Hill. There a new merkin was introduced or at least one I have not seen at F3 before. You start in CDD position and push forward into a merkin finishing with your chest in six inches position. You return to CDD position and that is one rep.
Instructions were given to partner up based upon size. The task was to do partner carries. Partner one carries partner two up Pallentine hill. Stop at the top and do five of the CDD merkins (we need a better name for this). Run down the other side and do another five CDD merkins. Partner two then carries partner one back up the other side of the hill. Stop at the top and do five more CDD merkins. Run back down to the starting point. That is one round. We did two rounds total with some planking at the end.
Sevens was called next. One legged CDD at the bottom and CDD merkin at the top. Twist run Pallentine backwards going up. Quad burner. Plank until everyone finishes.
Run back to the front of the school where the benches are. Partner back up. Partner one runs from the benches to the gate of the parking deck. Partner two does jump ups or stand ups 100 total. We actually did two rounds a piece since some of the Pax were too fast. Plank till the six arrives.
Mosey to the parking deck. We split up with half of the Pax taking stairwell one and the rest taking stairwell two. Three rounds of one leg alternating hops all the way to the top of the deck. We did one leg hops to the first deck, then two leg/two steps followed by one leg to the top.
Collect back together at the second stairwell. Time to run the deck. At every turn you do five CDD merkins and then run to the next corner till the top. I think there were eight or nine turns total. Collect the six when you are done.
Done!
Moleskin: Big Tuna got hurt on the partner carry. He reinjured that calf. We are thinking about you and hope for a quick recovery. Some how Run Stopper and Bus Stop individually found us at Pallentine hill. Run Stopper was not hard to spot. He was rocking his Bright Neon leggings. No need for shorts. We pray for shorts weather. Bus Stop said he did not get up till 5:30. He also ran in so extra credit.
Scabby, Cane and General were crushing the backwards run today. Ickey Shuffle continues show huge improvements with his running.
Margo lead the way during the partner carry.
I’m sure there were other observations besides the obvious that Chelms (Site Q) and Purple Haze were not there. We should have swung by Planet Fitness. He was probably there again doing nothing.
Announcements: Service Project 5/14/16 Check the newsletter for times and location.
Q opportunities starting in July at Centurion.
Remember to thank your mother Sunday and everyday.
Enjoy the great weekend!