14 PAX put on their party suits (as opposed to Birthday suits), and chose a great way to start their Thursday. And not just ANY old Thursday… but the 2 YEAR ANNIVERSARY of Peak 51!! Having disclosed and dispatched the search party for Dora and Geraldo, we set off in the gloom for a Birthday Extravaganza… ganza…. ganza!!!
The Thang:
Circle up in church parking lot:
Stretching
SSH x 20 IC
Low Slow Squat x 20 IC
IW x 20 IC
Merkins x 20 Single Count
Do them all again for the Birthday Boy!
Mosey to bottom of parking lot for Triple Nickel:
* Run up ramp; 5 Burpees at Top
* Run back down ramp; 5 LBC’s at bottom
* Do that 5 times
Do it again for the Birthday Boy… Squats on top, CDD’s on bottom
Mosey over to ball field for some fun at the zoo:
* Bear crawl forward to fence; Bear crawl backwards to starting line x2
* Crab walk forward to fence; Crab walk backwards to starting line x2
Plank up for Tunnel of Love… everybody goes 2 times.
Mosey to low walls by the school…. Step-ups x10 each leg x2
Mosey back to parking lot for quick Mary:
Dolly x20 IC
LBC x20 IC
Do them both again for the Birthday Boy!!
Moleskine
HAPPY BIRTHDAY PEAK 51! Our first workout was on May 1, 2014. The site has had incredible support from all of you… and it only works based on the dedication of EVERY man that drags his butt out of bed on Thursday mornings to come and encourage each other while pushing themselves to work harder than they might do on their own. YOU GUYS ARE AWESOME!
Geraldo and I launched this site 2 years ago, and we felt it was a good occasion to tap the next men to lead the site.
We are very pleased to announce that Sensei and Booyah are going to be the new site leaders for Peak 51. I’m excited that both of these men have accepted the leadership roles, and they will make sure the site keeps going strong! Geraldo and Slim Fast aren’t going anywhere… we’re all in this together!!
In case you were worried, Dora and Geraldo finally showed up. They went on a Pre-Ruck, and I guess when they saw the Welcome to Union County sign, they decided they should turn around and come back! And yet… they STILL beat The Mouth…. !!!
Great to see some of our newer PAX starting to make Peak 51 a regular post: Capri Sun, Hoagie and Snoopy… you guys are doing awesome! Thanks for making us a regular part of your Thursdays!
Little Mike and GrapeJuice… you guys are more than regulars, but great to have you with us at Peak!
And the site wouldn’t be what it is without the long-timers… Geraldo, Dora, Nomad, Sensei, Rivet, Freedom and Smokey! Thank you guys for the effort, and the encouragement!
Announcements:
1. Keep The Count (Jason and Judy Clark) in your prayers… Jason’s Dad passed away late last week and they had the funeral today in Arkansas.
2. Keep Rivet and his wife in your prayers… they are going to find out the sex of their baby today!!
3. Red, Light and Blue is on Saturday May 14. Plan to be at the Sugar Creek Brewery on Friday May 13 at 7:00 for War Stories with US Military Veterans.
What: F3 South Charlotte (SOB/Area 51/Indian Land/Union County/Mint Hill) Community Service Project
When: May 14, 2016, All Day (Drop by and volunteer throughout the day as available)
All SOB and Area 51 Saturday workouts will be converging at Providence Presbyterian Church at 7am to serve our community.
Where: Providence Presbyterian
10140 Providence Church Lane
Charlotte, NC 28277
Why: Because it’s time to give back to our Community. The mission of F3 is the plant, grow, and serve small workout groups for the invigoration of male community leadership. We now have an opportunity to have more impact on our Community.
Providence Presbyterian Church Celebrates its 250 year anniversary in 2017. The Church was organized in 1767. The oldest grave is dated 1764. The present sanctuary was built in 1858 making it the oldest frame sanctuary in the country. Behind the church is a cemetery that is surrounded by an old stone wall. That wall has fallen down over the years due to age, weather and people stealing stones from the wall.
OUR MISSION: Help Rebuild the stone wall that surrounds the cemetery. We are all in the best shape of our lives (or well on our way), so let’s put our fitness to good use.
The church will provide lunch for all volunteers. Please bring water to stay hydrated throughout the day.
Note: Haggis has agreed to do 5 burpees for every FNG that posts at the Community Service Project.
Please sign up to participate using the following link: http://www.signupgenius.com/go/20f0a4eaaaf2ba1fc1-f3community
Join us in the morning for a great running workout. ALL RUNNING LEVELS WELCOME!!
Meet early at 0500 for a conversational warm-up mile. Main Event at 0515.
We will do the following:
1. Warm-up; stretching
2. The Running:
3. Cool-down; stretching
| 1Mile Goal | , | 400m Goal Split | , | 400m F-pace split | , | 200m F-pace split |
| 0:05:00 | , | 0:01:15 | , | 0:01:11 | , | 0:00:35 |
| 0:05:30 | , | 0:01:23 | , | 0:01:18 | , | 0:00:39 |
| 0:06:00 | , | 0:01:30 | , | 0:01:26 | , | 0:00:43 |
| 0:06:30 | , | 0:01:38 | , | 0:01:34 | , | 0:00:47 |
| 0:07:00 | , | 0:01:45 | , | 0:01:41 | , | 0:00:51 |
| 0:07:30 | , | 0:01:52 | , | 0:01:49 | , | 0:00:54 |
| 0:08:00 | 0:02:00 | , | 0:01:56 | , | 0:00:58 |
17 Pax, including 1 FNG, posted to Rebel Yell this morning and regretted it 45 minutes later. Here’s why:
COP (all IC)
SSH x 15
Merkins x 10
IW x 10
Hillbillies x 10
LSS x 15
Mosey to the area between Chipotle and Smashburger for the Ascending Bear Crawl. Do 1 derkin on the ledge, bear crawl across to the other ledge, do 2 derkins. Bear crawl back across, do 3 derkins, and so on. I stopped everyone when I reached 10. It was awful.
Mosey to the church parking lot:
Lap 1 around the church – 5 LBCs at first speed bump, 5 flutters at the next, 10 LBCs at the 3rd, 10 flutters at the 4th, and so on. Last two were 25 LBCs and 25 flutters.
Lap 2 – 10 burpees at the first speed bump, 9 at the 2nd, so on and so forth down to 1. #crowdpleaser
Running low on time. Skipped the triple nickel I had planned and mosey back to the launch site. Partner up and grab a rock (or in Torpedo’s case, a pebble). P1 runs up the west hill of the launch lot while P2 does rock work.
Curls x 2
Presses x 2
Squats x 2
Had time for 20 reverse crunches (thanks, Squid), and we’re done/smoked.
Moleskin
Hopefully none of you truly regretted it. I had to bring it with all of the all-stars that posted this morning. A lot of Rebel Yell regulars. A few notes:
– The ascending bear crawl, again, was awful. I’ll definitely do that again.
– The burpee circuit sucked, as always. When I announced we would descend instead of ascend, Van Pelt said “that’s better.” I know. I don’t think I would have made it the other way #mentalmidget. I usually have a no-burpee policy but not today.
– Had to skip the triple nickel and another fun station I had planned. Next time, I promise.
– Big Tuna requested a Mini-Murph, but I just couldn’t do it. Next time, I promise.
– Perfect takeout by Wild Turkey
You guys are the best. Thanks to Strawberry and Heartbreaker for letting me lead.
Announcements:
Couple different service projects on 5/14: wall-building with Haggis and food packing with Fireman Ed – check the emails
F3 Dad’s Knights game is 5/14 also
15 pax posted in search of gainz this morning, including one who wandered the wilderness for the past 6 months. Once assembled, only a little wandering, not much counting, but a lot of grumbling and pain.
COP:
Mosey to the playground with a bell you can press with good form 5-8 times
Ladders
Mosey back to the parking lot
7’s (cause 5’s just aren’t enough)
6:15 and straight outta time.
Done.
COT
Announcements:
Naked, Sweaty, Tired Moleskine:
Good group of pax today, with a mix of old familiar faces, some just old faces, regular newer faces, and one long lost older face – #Kotters, TR.
The plan today was for a solid upperbody beatdown to offset the lower body beatdowns we’ve “enjoyed” recently. So, YHC grabbed one of his #sadclown workouts, stripped out the TGUs (you’re welcome), moved the goblet squats to the end, and we’re left with Cleans & Presses (bi’s, tri’s, & upper pecs) and Pullups (bi’s & back). Perfect. The reps were kept low to allow focus on good form, and we ran through it 5 times to get the volume in (75 pullups + 75 clean & presses, each side), which may have been a little high for some but there was “modification as needed” by some. Back to the parking lot for a little leg work and cardio, and we hit 6:15 with another round of 7’s and Meathead Mary still on the #weinke…we’ll save it for next time.
Glad to have Tiger Rag back amongst the pax #kotters and same to Young Love, as he recovers from surgery. Brown arrived with the speed and efficiency of a package delivery company. ‘Naners beat back the #fartsack to join us for a beatdown. Horsehead was nearly renamed Pudding Pop Jr, for his shirt that seemed a size or two too small. Turkey Leg continued the fine (insane?) #Meatrunner tradition of a prerun, #sadclown style as Fletch caught a few extra winks before the main event. Busch and Bulldog considered the called exercises as mere suggestions, filling in with other moves more to their liking, as they discussed world peace and other weighty subjects. MAD is working to up his pullup numbers, as is YHC, since we don’t do them often enough (slow negatives & isometric holds are helpful, as is just doing pullups more often…). Arena quietly went about business and pullups, as usual. Lost track of Soul Glow on the playground, which must have meant he (or YHC or both) was hard at work in his pain cave. And, Strange Brew, our favorite resident Canadian, reminded us that this morning was equivalent to a blazing hot summer day on the frozen tundra by going #metro (shirtless), a first at Meathead! Well done! (I think)
Pleasure to lead today, gentlemen.
Thanks for the takeout, Busch.
Aye.
High Tide
This morning the crew of DT ran the greenway in the dark. A handful of us are hitting the Mud Run this weekend so I promised no big hills to keep the quads and hammys in shape for Saturday. Lots of strange noises and sounds this morning on our run. I think we were actually being stalked by a werewolf or a chupacabra. For a second I also thought Tolkien was sneaking up on us in the woods, but alas he was not to be found today.
The Thang:
0515 – No pre-bootcamp before the run this morning. 9 PAX showed up and YHC gave them the directions….pretty simple for the day. Run a 1 mile warmup, followed by 20 minutes at a “comfortably hard” pace (my favorite Bratwurst saying), then a 3-5 minute cool down followed by another 20 minutes at a “comfortably hard” pace (so nice I used it twice). That’s it…no more no less today.
The Naked Moleskine:
A little confusion popped up last night on who had the Q. HB asked me to take the helm while he’s out in wine country…he tried to make it back in time but the headwind was still too strong to get back to the east coast. #BigSur=BigWind
A big thanks to Hairball who admirably tried to jump in and handle Q duties last night thinking no one was at the lead….I appreciate the willingness to jump in and we look forward to more of your Q’s in the future. As usual, at the firing of the gun he’s off like a rocket and we didn’t see him until the end. Hairball has speed.
We were in the presence of greatness this morning…Mario blessed us by showing up for DT. Kudos to him for coming out for a little training run with YHC and Tuck (mud run teammates). We ran strong the first 20 minutes, and then pushed each other for a much quicker second 20 min session. During our second stint we almost ran over what appeared to be a Zombie from The Walking Dead….literally. This lady was staggering all over the place…had she been moaning like the dead Mario was sure to take her out to protect me.
Tuck was running hard this morning. He’s been racking up the miles, has knee issues, and yet still keeps showing up and working hard. At the end of the run he extended his hand to me and called me “dear”….so sweet. Until I realized he was actually pointing at 3 big DEER next to the trail staring at us.
Margo showed up for his first Devil’s Turn appearance…welcome! I didn’t realize it was his first post at DT until I listened to my phone recording at work…thanks for coming out and running hard today. Great to have you at DT…come back again. We have some great running locales at DT.
Good to see Outback this morning. I actually saw him drive up…had I gotten there a few minutes later I would have assumed he had already run 10 miles before the workout…but maybe he did somewhere else. The man is a machine and can lay down the miles at a strong pace.
Huggie Bear, Exlax, and Stone Cold all had strong showings this morning. Good to see you guys out there. Stone Cold disagrees with my description of the pace and he wants me to change it to “uncomfortably hard” which I totally understand.
Thanks for the chance to lead today. Another fine showing for Devil’s Turn.
After about 10 days of spring, summer is upon us. It was a little humid this morning, so there was ample opportunity to break a sweat. 13 guys took advantage of that opportunity, and sweat we did. Here’s how we did it…
Mosey around the back of Old Providence and then to the church across the street, with a little high knees, butt kickers, and karaoke mixed in. We circled up under the lights in the parking lot for some COP… although I can’t be completely sure about what we did in COP it was probably something like the following:
Mosey over to the rock pile, find a partner as well as a rock of agreeable size. Or if you’re Good Hands find one you can fit in your pocket. Partner 1 does a called exercise with the rock while partner 2 runs to the donation bin on the other side the parking lot and back – then flapjack. Called exercises:
Gently return rocks to their resting place and mosey around the back of the church and back to the track at the school. Time for a little bit of everything…upper body, core, lower body, and running. Partner 1 group does a called core exercise at 12 o’clock position on the track, while partner 2 runs counter-clockwise around the track and does exercise at 9 o’clock position, 6 o’clock position, and 3 o’clock position, then flapack when partner 1 group returns to 6 o’clock.
With time running out, I asked Hops to lead a cameo appearance of his classic Cumberland County Viaducts…13 on each side and they just wouldn’t be the same if we didn’t do them on a surface that feels like broken glass.
Make our short walk back to the parking lot for COT.
Moleskin:
Strong work by all 13 men this morning. Thursday’s is usually my rest day, but it was great to get out to Hydra and see some guys I haven’t seen in a while. I’ve only Q’d at Hydra a handful of times, but for whatever reason I like to accessorize the workout with the rocks <insert obligatory joke about rock size here>. We found out this morning how important it is to accessorize. Nuke takes this very seriously…not only did he wear his very functional headlamp, but he showed us all up with his stylish “mini-fanny”. This particular fanny is designed for guys with a very active lifestyle, and really goes well with anything. Touring the big city, or hiking in the back woods…every man should have the “mini-fanny”. Oh…and you can carry your car key in it too. I kid…but one of these days the pax will run off-campus only to return to an empty parking lot, except for Nuke’s car.
Kotters to Hops who is returning from an injury AND Ecoli poisoning. Yikes! Unfortunately Hops could not tell us where he picked up this lovely bacteria so we could know where to stay away from. Glad your feeling better brother!
As always it was an honor to lead the pax this morning, and I’m thankful for the opportunity. I hope all of you felt like you got your money’s worth this morning.
Jump in with your own anecdotes from this morning if you’ve got ’em!
Announcements:
10 men took one on the chin (one, literally) at SOFAWIB.
What We Did: “The Manmaker”
Partner-up accordingly
Opening mile: Foxworth route https://www.strava.com/routes/3411508
Out of O-P-E parking lot
left onto Rea Road
left on Windyrush Road
Run to intersection of Windyrush and Foxworth Drive
Reverse course back (approx 1 mile)
Baby track:
Partner carry 1/2 lap / 15 partner derkins each
flapjack and complete 15 more partner derkins at start
Playground:
Primate bars: 5 pull-ups on one end / traverse bars / 5 more pull-ups on last rung
20 partner plank sit-ups each
Concession stand:
20 incline merkins each
People’s chair on concession with 50 overhead air press
Batting cages:
10 hand-release burpees
10 diamond merkins each
Run through field back to baby track and repeat.
6:06 wrap-up by 5-0 for closing mile
What Went Down:
This is a Brushback concoction and it sucks for real (miss you, Brushback!). I’ll be completely honest – I was waaaay in the pain cave for the majority of this workout. Hammer was polite enough to partner with me, and there was some iron-sharpening and horse-whispering going on. And I was mentally flatline for about 35 minutes.
Big kudos to Margin Of Error who fell on his face during partner carrys at the start of the workout, and just rolled into COT all bloody like a badass. Also, this was his second F3 workout. It doesn’t get easier, brother, but you will get hit in the face less (hopefully).
Announcements:
Church On The Street this Sunday. Check the F3 South Charlotte news page for the link.
Mud Run this weekend. Do people still do this or is everyone just jaded from the timing incident?
Thank you all for making SOFAWIB your choice for your Tuesday exercise-induced facial trauma.
You are probably asking yourself a few questions after this morning. Is there a good reason for why we ran a bunch at Death Valley today? How dare Spackler steal the running distance record as Q of DV from Horsehead? Does he always make his Q’s so boring? Or if you are Semi Gloss, you are still asking Hannibal for the 1,000th time if we have gotten in 4 miles yet? Or even better yet, is Tiger Rag questioning making his return debut this morning?
That is it for the questions on my end but certainly comment if you have one because Frasier has agreed to reply one by one to each question as he sees fit. But back to my first question – why all the running this morning? Well hold onto your pants because after another epic battle with my liver last weekend (I know, I know shocking), YHC was in need of a good cleanse. So I go online only to find out that all of them are complete hoaxes according to the Mayo Clinic. They key to detox? Here is the shocker – drink lots of water and exercise. #BOO So I had no choice…
The Thang
Run down into Raintree to that loop. You know the one, Fast Twitchers. We did that loop with partners 3 times with some exercises.
Mosey back to school for 10 minutes of sprints (or yogs) and some Mary.
See? Boring. 4.1 miles
Moleskin
#Cotters Tiger Rag. I was fully expecting the fat guy in the drivers license pic but you have not gained nearly the weight that all the rumors would indicate. Hugs. #FreeRange
There are clearly some reading this (Hairball, Frasier, Header and few others) who are thinking WTF? They think we ran a lot? Well wait, Header would never say WTF so he probably said WTH.
Poor Gummy was left with Frasier on the loopity loop. Uggh
Dollywood admitted he thought YHC was joking when twitter nation was told we would run a lot today. I take this stuff serious man. I don’t joke when it’s about #F3. I don’t even joke during #F3. All business.
That’s it for now gents. I gotta go get my detox on. That Mayo Clinic is full of **** man.
Chime in if you got anything. And as always, such a pleasurable morning to wake up and Q #F3DV.
Announcements
??
24 men came out to Dromedary this morning for their down pain-ment… and to purchase some fresh farm goods. Here is what we did:
The Thang:
Mosey up to a larger parking lot to get some room for warm-up: 25 SSH, 20 low slow squats, 10 merkins, 20 mountain climbers, 10 merkins (all IC).
Run to the Globe (~.25 mile) and plank to wait for the 6. Alternate six inches/regular until all arrive, or as Bananas called it – “4 merkins.” Then 10 jump squats OYO, 10 military merkins IC, 20 LBCs IC, 5 burpees OYO. Run back for 20 dollies, 25 flutters IC.
Mosey to the rock pile, partner up and grab one rock per pair. Ladder of exercises as follows (P1 has rock, P2 does called exercise until P1 completes reps):
Set 1 = P1 10 squats, P2 = burpees. Set 2 = P1 10 squats + 10 presses, P2 = merkins. Set 3 = P1 10 squats + 10 presses + 10 curls, P3 = LBCs. Set 4 = P1 10 squats + 10 presses + 10 curls + 10 triceps ext., P2 sprint to the median and recover jog back.
Next, “catch me if you can” with your partner across the lot. 10 merkins then run to catch the partner with the rock. Stop at the base of the hill and drop the rocks. Then partner carries up the hill, 10 hand slap merkins at the top, jog down, flapjack and repeat.
Next, P1 does called exercise with a rock while P2 runs the hill and does either burpees or jump squats at the top. Rock exercises were curls, tricep extensions, and flutter presses. Haul rocks back to the pile with your partner and finish up with ~6 minutes of Mary: Freddie Mercury, heels to heaven, military merkins, pistol crunches, regular crunches, military merkins, russian twists, LBCs.
Moleskine: Awesome job by the PAX today as the numbers keep creeping higher at Dromedary. Special mention to Landshark, Flipper, and Hoops. These guys are 2.0s who post regularly (if not every week) and really help lead the workout with their strong efforts and high fitness levels. Landshark and Flipper are starting out to sell some of the stuff from their farm (again, these kids W-O-R-K) so lets support them, see below. Welcome to FNG Catamount, another youngster we expect big things out of!
Announcements: 1.) 3rd F Thursday at Brooklyn Pizza @ 7:30. Ice 9 on Q, 2.) Prayers for Wheels, an F3 UC brother who has just discovered he has cancer. Tests and treatments to follow so please reach out if you can or keep in prayers.
And last but not least… Landshark and Flipper are selling farm fresh eggs and goats milk from their farm. $4 per dozen and $2.50 a quart. YHC took home some goat’s milk this morning and I know Dasher got some as well. Contact these guys via e-mail at: karryelson@gmail.com