The Pax eagerly pulled in the parking lot and waited for the clock to strike 5:30. Harley was nervous since I wore gloves and wasn’t sure if he needed any, but I assured everyone I only wore them because I have sensitive hands and I need to keep my hands soft for when my wife is out of town. A light bulb went off over Brown’s head when he heard that. It is really helpful to wear night gloves with hand cream to keep them soft. We took off with a mosey down to the narrow, dark street where the tennis courts are across from CDS. We circled up and made Alf really uncomfortable with the tight circle. I think he is claustrophobic.
COP:
20 SSH
20 IW
20 Merkins
Disclaimer given for the Pax to keep Brown quiet as we crossed Hwy 51 and headed over to Reid Hall Lane for some hills. Not sure if we had been there before, but we did a version of the triple nickel. Up and down 5 times with 20 monkey humpers at the bottom and 20 merkins up top. Plank at the bottom for the Pax when done.
Mosey back over to the first entrance off of Covenant Church Lane. Run down to the end of each parking row, and do 10 backward lunges on each leg. Gather back up at the front of the church. Mosey over to the benches next to the new playground for some Derkin/Dip fun. Start off with 10 military count derkins, then 10 dips. 9x of each, then 8x down to 1x. The cadence is called by a new Pax each time.
Back to the AO for the COM:
40 LBCs on your own.
10x Cross Leg Crunch each side
10x Toe Touches each side
10x Can Openers each side
Moleskin: I think Brown developed a hernia during the last part of the workout and so he asked someone to check if he coughed. Noone stepped up to the plate. Alf was worried we were going to sing Kumbaya when we circled up and then he was worried we were just wandering aimlessly the whole time. I think he thought we might not find our way back or something. Orange Whip enjoyed the new turf, and may steal some ideas for his Q next week. We determined Squid is dyslexic because he did forward lunges instead of backward. Harley’s girlfriend got up early to watch us perform the monkey humpers from her front porch. We looked like Magic Mike XL. Turkey Leg is a cyborg now that he has a knew brace, and apparently Horsehead has a toenail and couldn’t make it out.
Thanks Squid for the take out. And thanks HH and Bulldog for letting me lead.
Probably the warmest morning so far this year greeted the 8 Pax that rose to the occasion and posted at Joust today. YHC had planned to keep the Pax in perpetual motion to keep that heart rate elevated for the entire 45 minutes this morning. Made a few adjustments along the way, but I think everyone got their money’s worth. For those that slept in and missed out on a great morning to sweat, here’s what you missed.
No FNG’s – Quick Disclaimer and away we went as the clock struck 5:30
Run to the center of the football field for Warmup COP
SSHx20 IC
Stagger Merkin Left x 15 IC
IWX20 IC
Stagger Merkin Right x 15 IC
Grab a friend for a little Partner Work
P1 Runs up the stairs, around the sidewalk to the upper playground for 10 Pullups & 10 Hanging Knees to Elbows
P2 Runs a hot lap around the Track and knocks out triceps dips waiting for P1 to return
Complete 20 Partner Handslap Merkins and FLapJack
Two Rounds – Plank When done
Stadium Circuit (3 Rounds)
Up the stairs around the Announcers Both, down the stairs to the front row of the bleachers for the following:
20 Triceps Dips
20 Step Ups
20 Knees to Chest (abs)
Run it down to the Far 10 Yard Line facing the Hill for Endurance, push to Failure suicide of sorts
Starting at the
10 Yard Line – 10 Merkins, Run to far Endzone and back
20 Yard Line – 20 Merkins, Run to Far Endzone and back
30 Yard Line etc all the way to the far 10 Yard Line
Once you have completed all of the merkins, Begin same format with Squats in place of merkins
We got to about the 50 Yard Line during the Squat Round and then had to head back due to time.
Mosey back to the Parking lot for COT and Namarama
Thank you to Dollywood for taking us out this morning, much appreciated.
Announcements – have a great weekend and get outside with your family!
Moleskin:
The parking lot was relatively empty when I rolled in with 2 minutes till launch, and it would remain that way until go time. It was a strong group this morning with everyone pushing themselves along with plenty of encouragement. During the Partner Rounds, the young guns Yeti/Dollywood were pushing the pace with Ductwork/Cowgirl getting after it as well. As usual, Puddin Pop was working up a sweat and working hard as were Bounce and my partner SemiGloss. The partner merkins were a crowd pleaser which would only foreshadow the pain to come. Being that there was a 40 ft net blocking Grandmother mountain which was to be the tip of iceburg during the Suicide, YHC decided we needed some stair work in place of the hill. The Pax stayed together during the stadium circuit with Dollywood leading the group. With about 20 minutes left we lined up on the 10 yard line where YHC laid out the plan for the remainder of the workout. The Merkin round was a true grinder with muscle failure beginning at around the 40 Yardline. Several of the pax acknowledged that their merkin form was deteriorating at a rapid pace as the reps mounted. You should all be walking around a little bit swole today. That’s what a total of 370 merkins will do for you (60 in COP, 60 Handslaps, 250 during the suicide).
We ran out of time during the squat round with most folks getting to the 40-50 yard line. All in we covered 2.5 Miles.
Thank you header for the opportunity to lead.
Fletch
16 of F3’s finest men gathered at CCHS for another episode of Centurion with coupons (been a theme for me lately). Perfect morning for a workout and here is what we did.
COP with SSH, Diamond Merkins, Jump Squats, Stagger R and L merkins.
Pair up in teams of two men with each team grabbing one paver from Q’s SUV. Jog (bike in case of Mermaid) across 51 to Palentine for another Bermuda Triangle session. One partner runs clockwise while other runs counterclockwise with paver. Runner sans (ie without) paver does 5 jump squats at top of Palentine, 5 merkins at corner next to office and 5 jumping lunges at corner near street while runner with paver alternates push presses and lateral extensions at each corner. After partner one has passed his partner once he then takes the paver the next they meet up and reverses course. Keep the paver moving counter clockwise entire workout (Abacus initially ignored or just didn’t care about Q’s instruction). We ran this circuit for about 20 minutes.
Meet at base of Palentine for for a few minutes of plank for active recovery and then jog back to CCHS parking deck for some partner sprints. Partner 1 sprints up to end of deck at level 3 and back while partner 1 alternates dolly/flutter/American Hammer exercises with paver. Flap jack and repeat twice.
Mosey back to starting point and finish with burpess OYO until time runs out.
Naked Moleskin
Some confusion on the triangle and I did have to modify as original plan to exchange paver each time the two partners met meant half the Pax was not getting any hill work and other half was getting double. Q was able to modify on the fly and I think it worked out pretty well. My entire body is telling me to leave pavers at home but my mind says otherwise. Hint – if some PAX comes and steals them from my yard than I won’t be able to bring them.
Purple Haze was not able to sport his shiny black new running shoes (Pax missed out) but Snowflake did have an older pair. Just not the same impact without the new shoe shine. See Shiny Black Shoes
Strong work by all. Bus Stop made it back for second week – it may not get easier but you will get stronger. That’s the point. Four “Respects” did a fine job keeping up with all the younger guys. Mermaid can’t stand sleeping past 5am even when he has valid reason as sore knee is keeping him from running. NIce modification by riding the bike – #adabtandovercome
Announcements:
Mermaid is looking for someone to take his spot in the Palmetto Relay race next weekend. It’s only 6 legs totaling 36 miles so easy peasy.
Mud Run sign up ending soon. Check website for information.
Race on April 2 to raise funds for Brain Tumor Research ( Brain Tumor Fund Raiser ) and April 30 to raise funds for first responders injured on 9/11 ( Stair Climb Race )
I’m going to bring trash bags again next week so we can police the parking lot. Will arrive at 5:15 for quick clean up – lot was a wreck this am.
Two weeks ago at Mint Hill Metal Tough Skins brought a version of today’s painfest, but of course I had to throw in a few coupons. Here’s what went down:
COP
15-SSH
1 Burpee OYO
15-Imperial Walkers
2 Burpees OYO
10-Merkins
3 Burpees OYO
15-Squats
4 Burpees OYO
15-Windmills
5 Burpees OYO
10-Hillbillies
So you’re good and warmed up right? Good!
So the way this works is there are four kettlebells on each side, and one ruck. Ruck? What is this SPEARHEAD?
It works like this, do exercise one, then run to station one and perform station exercise then run back. Repeat exercise one, then exercise two. Then run to station one again, then two, then back home. Repeato until you’ve done four stations of bells. Then one station of bear crawling with the ruck on.
Exercises (all x20)
Bicep Curls
Tricep Extensions
Teabag Squats
Double Arm Swings
Stations (all x 20)
LBC
Squats
Merkins
Dips
We made it about half way through a second round then it was time for some stretching and Mary and we were out of time!
Moleskin
Welcome Bernanke to the fold! Great job out there on your first post! Hope you’ll continue to come back. Union County has boot camps on Tuesday, Wednesday, Friday and Saturday. And a running workout on Thursdays. Also there are F3 workouts all over the region. Check out f3nation.com for a full list of workouts and locations. Hairband or Glass Joe can answer questions or shout out below any questions.
Mud Run deadline is coming up.
Always great to be back down with the Union County brethren. UC is really where the glue of F3 took hold for me and will always be special to me.
Continue to lift up the family of one of our UC brothers mentioned this morning. I’d appreciate prayers for my back, which is still causing me pain.
Thanks for allowing me to lead. Have a great weekend.
It was a gorgeous Spring morning at 60 degrees, and I arrived at the AO early to see Fletch had already been out running. I attempted to find him with a quick mile run around the neighborhood while awaiting our fellow PAX to show up.
The Thang:
Warmup – SSH, IW, Merkins, MTN climbers, Deep squat stretch w/KB
30 – 2 handed swings
partner up with like size bell, or find 2 like sized bells for doubles.
The Naked Moleskin:
Announcements:
Forgive the brevity… but we’re doing 5-5-4-4-3-3 Intervals at Mountain Goat tomorrow. It should go something like this:
1. Warm-up/Stretch
2. Run 5:00 at I-Pace, recover at 4:00 back to starting point x2
3. Run 4:00 at I-Pace, recover at 3:00 back to starting point x2
4. Run 3:00 at I-Pace, recover at 2:00 back to starting point x2
5. Cool-down/stretch
See you in the morning! Slim Fast
9 of south Charlotte’s finest greeted a beautiful day at Hydra for some running and other stuff. Here’s what we did.
Warm Up
Big Hill
Mosey to Little Hill
Little Hill
Back to Start
After a few comments on my Duke shirt and the greatness of the win over nc state yesterday, we got down to business. Great work out there today. I’ve been traveling and feeling woefully out of shape, so wanted to push the distance and hills. I think we covered 3 miles but it felt like a lot more based on the incline. Queen, Chelms and Buttermaker were really pushing it up front. Fairly tight group out there overall. Thanks for the honor to lead. I love the variety at OP.
— Harley
13 men wanted a change of pace type workout for the week, so they took a leap into the wonderful world of Fat Camp. Here’s what we did:
The Thang:
COP: SSH X 20, IW X 20, Windmills X 10, Merkins X 15
Play Ground – Partner Up:
Partner 1 Pull ups X 10; Partner 2 Merkins X 20 – 5 Sets
Partner 1 Durkins X 20; Partner 2 Dips X 20 – 5 Sets
Parking Lot:
Remain in 2 groups with same partners:
Group 1: Partner 1 Hair Burner down and back, Partner 2- 2 Handed KB Swings; Flap jack X 5
Group 2: Partner 2 Pickup Heavy Bag Lunge walk/Squat X 20, Partner 2 Merkins/Burpees; flap jack
Circle up for Mary: LBCs X 20, Flutter X 20, Merkins X 10, Dollies X 20
Suicides X 2
COT
Moleskin:
I wanted to focus on muscle groups and pound them into submission. After the workout, a few guys approached me and asked why I didn’t switching things up and alternate pull ups and dips or hair burners and squats. The answer, I wanted to crush the muscles groups and there’s no better way than to continuously repeat the exercise.
Announcements:
Sign up for the mudrun.
Join us for the Balrog this Saturday.
Posted on behalf of Bounce
18 Pax showed up on an gorgeous morning. Here’s what happened.
Began with a mosey to the end of the parking lot at South Charlotte Middle. Circle up with a few warm up exercises. The Virgin QIC was deliberate, methodical and very confident with his cadence for the exercises! Exercises included: Side Straddle Hop x 20, Mountain Climbers x 15 and Merkins x 20.
Mosey down Strawberry lane to the 2nd speed bump and pair up.
Round #1: Partner1 – x 10 Merkins, run to end of Strawberry Lane, x 20 Merkins, back to 2nd speed bump – Partner2 – x 10 Merkins, run to Hwy 51, x 20 Merkins, back to 2nd speed bump
Round #2: Partner1 – x 10 Diamonds, run to end of Strawberry Lane, x 20 Diamonds, back to 2nd speed bump – Partner2 – x 10 Diamonds, run to Hwy 51, x 20 Diamonds, back to 2nd speed bump
Mosey down Hwy 51 to William Davie Park (entrance sign), plank up until the rest of the group arrives.
Mosey down to bottom of entrance hill, start 7’s. Air Squats at base of hill and Merkins at the crest of hill (park entrance). Exercise was followed by a Plank session at the entrance to the park.
Mosey back to school parking lot.
Circle back up: Rosalita x 20, Box Cutters x 15, Dolly x 15.
Back into groups: Partner A: Plank Jacks while partner B sprints to end of the basketball goals. Two rounds.
Moleskin:
The Virgin QIC didn’t have his cadence mastered, he was thrown off by the YouTube tutorial that was sent from Semi-Gloss late the night before. It was immediately turned off after the second member of the Sheen acting clan appeared in the clip. Spackler again took to heart “modify when necessary”. He definitely has earned his middle nickname of F ½. I also think the entire group owes an apology to the HOA of Raintree, the grunting and whining was very egregious especially when the direction was given to run to William Davie Park with 15 minutes left in the workout.
Thanks for the patience to all the PAX for my Virgin Q! I enjoyed this one.
Announcements:
Memorial Day Convergence at Symphony Park (SouthPark). There will be an F3 workout and 5k. All family is welcome. It is in honor of military veterans
Alexander Youth Network cookout. Saturday, April 2nd 4-5 pm, more information to follow
17 men gathered in the springtime gloom. As we gathered, Crab Cake mumbled that he had no use for the Murderhorn today. Oof–bad day to post. Disclaimer was given with the 3 words that mean the most…”modify as needed.”
Warm-Up
Imperial Walkers x 15
Cotton Pickers (with a clap) x 15
ATMs x 10 (alternating shoulder taps, tempo merkins, merkins (regular).
At this time, the 18th PAX jogs up. As we were in plank position, YHC could not see who it was. #SneakInJustInTime
Jog to curb for 10 calf raises OYO. 20 fast feet in Hallelujah position.
Mosey to the top of the Murderhorn,
The Thang
BRR is 6 months from today (and yesterday). Therefore, using Thorncrest and Summit Tree side roads and Upper Murderhorn as the course, we completed a triple nickle (Triple Homicide since we incorporated the Murderhorn). CDDs at the top and jump squats at the bottom. The idea is to get the heartrate up on the uphill and then back down on the side streets/downhill. Modify by cutting off the side streets.
Plank and Mary (flutter, LBC, heels to heaven) while we gather up the PAX. To keep the March Burpee Challenge alive, all do 10 burpees OYO. Back to the theater.
People’s chair with 50 airpresses.
Mary
Dr. W (combo dolly, rolalita, toe touch exercise). Big success.
American Hammer x 20
Freddie Mercury x 20
Heels to Heaven x 20 (or 25–lost count)
Bent knee crunches (10 each leg)
Rosalita x 20
Finish.
Moleskine
The triple nickel combined with the Murderhorn was quite exotic. Everyone pushed hard; interval training to get your heart up in your throat and then back down in your chest was the idea. Hope you were pleased.
Rachel is wicked fast. Several were nipping at his heels, including Cheddar, Mister Miyagi, and Go Daddy. There were others but my specs were fogged up, and I could not make you out. #Cobains.
Torpedo and Loogie kept a solid pace throughout. Nice work from the guys that are not (yet) natural distance runners.
Dr. W looked like such a good exercise on paper. I am now 0 for 2 on this one. Just too complicated with the whole 8-count thing and discombobulation from the Triple Homicide. Officially retired that one.
Cheddar rolled in (Site FNG?) from Spring Break. Wow. Rebel Yell over Spring Break = #Committed. No Show did show and was also a site FNG. Welcome and come back; the other Qs will not disappoint. Starfish (from the Dash and Metro) punched his passport as a site FNG; thanks for the support.
Crab Cake did not trip me or spit on me (that i could tell). Thanks, dude, for bearing with the ‘Horn on another day.
Quite the honor and a lot of “fun” to lead the PAX. YHC took us out.