Wake up to great weather for a burner of a workout! The PAX continues to find ways to punish our bodies at this AO. I feel we’ve still only scratched the surface though. One FNG shows up to add to six FNG’s added over just two weeks! And…Here. We. Go…
The Main Thang:
Viper (1st Half QIC) took us on a little mosey around the parking lot to get the blood flowing. Then circle up for a little…Circle of Pain (COP):
1st Half of Workout is done with much burning taking place!…Not done yet, though…Flashcard takes over with more pain in mind. We take a little mosey to the block pile at the back of the AO. Each member of the PAX grabs a concrete block (about 30 lbs.) and moseys to the football field. The sighs of some of the PAX would indicate a few already know a little bit of what is coming…drum roll….Four Corners! Before four corners, though, we need to add another element of pain for the PAX.
Partner Block Sit Ups: P1 & P2 lay on their backs across from each other and lock legs for leverage. Using the 30-lb. concrete block, each man starts sit up, passing the concrete block to this partner at the up position, then each drop back down…that’s one rep. Each grouping does 10 block passes, which is actually 20 sit ups. Drop the blocks and to…
Four Corners: The basic idea is the PAX runs four corners of a field, full football field or half, with various exercises performed at each corner…
After the 1st round of four corners…more partnered block sit ups (same as above)…then 2nd round of four corners. After dying from that, we return our blocks to the block pile. Then, Indian Run from the pile to the track.
Last COP:
Mosey back to flag…and…DONE!
Moleskin: It is encouraging to see yet another FNG (Cell Block) attend, and better yet, with his son (TrueBass). This makes the second father-son PAX members we’ve had. Refreshing to see them leading by example. The F3Anson PAX is growing…I think around 15 strong. Another refreshing sight are the original PAX who keep coming…week in, week out. All are determined to get better…one workout at a time!
Next post Wednesday morning (01/13/16), 6:00am sharp.
-FC
We had 14 for my Inaugural Q on a Brisk Friday
Warm Up:
Huggers
Windmill
In Cadence
SSH – 25
IW – 20
MC – 20
Merkins – 10
LBC – 20
Mosey over to front of the School to grab some benches
Dips, Derkins, Box Jumps/Step Ups – 20, 15, 10 (Civilian Count)
Loop around the parking lot after each set to continue the fun
Mosey over to the lower soccer field area
Peoples Chair – Right Leg High / Regular / Left Leg High
– Shoulder Press – 30
– Air Punch 20
And Now for the Fun of “Mucho Chesto” to get that Chest Burning:
Merkin, Wide Merkin, Carolina Dry Docks, Stagger Merkin L & R – 10 each
Mosey up to the next few path lights and then continue the “Mucho Chesto” Burn with another set.
Mosey over to the Courtyard for some more
Peoples Chair – Right Leg High / Regular / Left Leg High
– Shoulder Press – 50
– Air Punch 20
Lunge Walk and then run back to the start
In Cadence
Flutter Kicks – 20
Heels to Heaven – 20
American Hammer – 20
We still has some time left so, with the Help of Transporter and Doc McStuffins we added:
Jack Webb and Jack WABS.
Moleskin: Thanks for the opportunity to lead today! I had a great time! Welcome FNG – “Shooter” – (T-Ball We need your help to get Shooters info to get him set up).
Announcements:
January 9th – Joe Davis Run
January 17th – Spartan Workout – 9:00 AM to 11:00 AM
• HARRIS YMCA
• 5900 QUAIL HOLLOW ROAD
CHARLOTTE, NC 28210Harris YMCA
January 16th – Convergence with Outland at Commitment
April 9th – Spartan Sprint – Team Run – Transporter to put “F3 Warriors” team together. Looking for discounts…
Posted on behalf of Silicon
17 SOBs answered the call to think, team and work in the SOB Team Adventure Race. Since we split into teams and separately raced to 7am, sound off stories in the comments below.
Here’s what we did:
The Thang:
We counted off randomly into teams of 3 (1 team of 2) and YHC distributed an AO map with the designated Checkpoints and Exercises marked on the map.
The instructions were as follows.
We are doing an SOB team adventure race.
There are 30 checkpoints on the map provided, no team is expected to hit all checkpoints. The completion of a checkpoint is worth 1 point.
All teams must stay together and all guys must complete the required exercise individually to receive a point.
If you get confused about a checkpoint, do you best to follow instructions and move on.
Meet back at The Vine at 7am and don’t be late.
Talk with your team, strategize your route and go. Team with the most points or checkpoints completed wins!
COT
Moleskin:
I wanted to try something different at Stonehenge this week. I put a lot of thought into the plan and the map and took a chance on a different type of workout. Since I wasn’t with all teams, I’m asking each team to add stories in the comments below about your team during the race.
Winning Teams (tie) – Team 1 (Mighty Mite, Heartbreaker and Outback) and Team 6 (Big Tuna, Market Timer and YHC)
Lesson learned – If we do another adventure race in the future, distribute the map and checkpoints a few days in advance so the PAX can prepare.
Announcements:
Family Hike & Picnic– January 23rd at noon at anne springs greenway
Football Game Sunday 1/10 at Indian Land High School
F3 di Vinci launches next Saturday at Blakeney at 7am. Stonehenge will last from 6am-6:45 for double down opportunity.
We started off slow, but built to a total of 17 just as the Beatdown began. This is how much fun we had…..
COP In Cadence
SSH x 20
Merkins x 10
Squats x 20
Diamonds x 10
Lunges x 20
Wide Arm x 10
Mosey to first courtyard
Box Jump x 15, Derkins x 15, Dips x 15
Line up for Wall Walk
People’s Chair; Left Leg high, Regular, Right Leg high
B*lls to Wall: Right Arm high, Regular, Left Arm high
Mosey to big hill for 7’s
6 Burpees at bottom, 1 Jump Squat at top….
Run across bridge to Concession stand
Incline Plank w Options, Box Jumps x 15, Decline Plank w Options
Partner Up for
Hand Slap Merkins x 15
WWII Sit Ups x 15 Each Man
Partner Carry Squats
Mosey to Bleachers, too slick. Audible to Cement cheap seats
Bleacher Run until Q says you’re done.
Line up at goal line- Bear Crawl 15 yards, Sprint 85 yards.
Bear Crawl 25 yards, Sprint 75 yards.
Mosey to Middle School porch for Mary In Cadence
LBC x 35
Russian Twist x 15
Heels to Heaven x 15
Bicycle x 15
At Flagpole wall, Box Jumps x 15
Mosey back to field for Partner Carry/Phone Search
Circle Up around Chin Up station. Plank until your turn AMRAP Chin Ups.
Mosey to Bridge, Lunge Walk across, Run it back in.
LBCs until Six arrives.
Ye Moleskin
What looked like a party of 4 quickly swelled once the Clown Cars started rolling in around 0625. #liveclosesleeplonger
T-Claps to Shop Dog for finding a Pax’ missing phone on football field. No prize-
Welcome to FNG All-American! (Jake Mintz, Crowbar’s 2.0) Great to have you join us.
Happy Birthday to Silicon, who kept that quite until it was too late to give Burpees. #Monday
We are seeing before our eyes the transformation of Shop Dog, Popeye and others. So impressed with the #Commitment you men display! Keep up the great work –
Announcements
Keep Jim Tilman in your prayers, Lawson friend and neighbor, who was recently diagnosed with a tumor on his pancreas. Operable, but can use prayers, and if you’re available reach Posse @bridgeofbrian to sign up for chore list.
April Spartan Race group. Contact @F3Transporter for details.
Notice all the Twitter names? Join up, and follow @F3UnionCo @F3Area51 @Ice9F3 @F3Snowflake That is the easiest way to stay in touch and current with all the events, smack talk, etc in the Pax.
Always a pleasure to lead this crowd! For those ready to share in the fun, sign up at https://docs.google.com/document/d/1JXawoesMQXiZDi5GkfKOKSGxwuQ1w5Jj3dwXue29U2A/edit
Lots of hot laps around campus this morning as we tried to cover at least as much ground as our Joe Davis running brothers. Good crowd this morning – guys from lots of different sites, so I designed a workout that everyone could enjoy (or not).
Warmup yog to the front of the church for the usual warmup circle – SSH, IW, Slow Squats, Mountain Climbers. Continue the lap around the church, heading for the rock pile near the baseball field.
Partner up – partner 1 runs to that pole over there with the sign and back, partner 2 does the exercise. Flapjack to 150 total reps. Start with curls. Repeat with overhead press and tricep extensions.
Mosey to the wall on the hotbox. AYG race lap around the church back to the wall – about half mile. Rachel and McGee crushed it. I was close enough to see them finish, so that’s a win for me.
Find your partner, report to the tables in the hotbox. Partner 1 runs to that thing over there and back while partner 2 does the exercise. Two sets each of jump ups and incline merkins (good form).
Everybody over to the hill for sevens – Jump Squats and the bottom, hand release merkins at the top. Finish with three man grinders – sprints of about 50-75 yards for five minutes. Back to the cars.
Mary and plank between most of the sets.
Moleskine
Good times. Welcome to FNG Dingo (born in Australia), who unfortunately rolled his ankle early in the workout but stuck it out. Good to see Wolfman and Philmont – haven’t worked out with them in a while. My goal was to get at 5k in since our brothers were doing the Joe Davis – we ended up around 3.2 miles. Nice work fellas. Thanks to the men from Day Zero, Olympus and Ascent for joining us.
Big downer after the workout when we found that three cars had been broken into during the workout. One smashed window. Three missing wallets. We’re not sure when it happened, but we were never far away, so maybe while we were up front warming up. We’re fortunate that it doesn’t happen more often, but it sucks when it does. Don’t leave anything valuable in your car, and definitely not in plain sight.
Thanks to Mall Cop for the BOM sendoff, and to all the guys for being there.
The pre-blast by Horsehead brought the pax out in droves this morning for the re-launch of Kevlar as 38 tough guys showed for a mini convergence.
THE THANG
10 burpees OYO
SSH x 10 (mega speed)
9 burpees OYO
Merkins x 20
8 burpees
Slow squat x 10
7 burpees
Diamond merkins x 8
6 burpees
Wide arm merkins
5 burpees
Imperial walker
Split into two groups:
Group 1 – Horsehead on Q for tire thrashing
Group 2 – Bulldog on Q for bro gym swollage
Flap jack
Circle up for plank work versus The Eternal Flame
Mary
COT
YE OLDE NAKED MOLESKIN
Great group of lads today out at the relaunch of Kevlar. The pressure had been building from the likes of Brown, Alf, and Horsehead to get fun Fridays going again at Covenant Day. Little did we know how much it was missed as close to 40 lads piled into the parking lot for a workout that had to change on the fly due to the overwhelming numbers. F3 stalwarts such as Joker, Crabcake, Bratwurst, and Stone Cold were in attendance as were the young bucks like McGee, Orange Whip, Rhapsody, Rad, Hairball, and Sanka. Cotters to Simba and Pudding Pop for bouncing back from injuries and venturing out to the gloom once more.
The pre blast from Horsehead meant that the theme tune of “Eternal Flame” by the Bangles was both purchased and played in the closing stages much to the joy of the regulars and to the dismay of the new lads. This never ending ballard has beaten the pax each time it has been played but today we can claim a victory due to a glitch in the Beats Pill. Welcome to FNG Carlton who will have to learn the dance of he makes it out next time around.
Thanks to Horsehead for jumping in on the fly today and for filling in the huge admin gulf left by our beloved Sus-Sus-Sussudio!
It was a perfect morning for a group of men to come together for a workout known as F3. It wouldn’t be Joust if we didn’t have to wait for Jetti to finish his morning constitution on the throne! Faculty have their privileges…
The thang-
Mosey to the track for a lap and a half – circle up at the bottom of grandma mtn for COP. SSH x 20, Merkins x 20, LBC x 20
Partner up – partner 1 runs to blue door while partner 2 does hand release Merkins. Flap jack, rinse and repeat.
Mosey up the stadium to concrete pad behind concessions. Partner 1 runs to blue door while partner 2 does flutter kicks. Flap jack, rinse and repeat.
Wall sit – 100 air presses.
Mosey down to track. Everyone run 1 lap under 1:45.
Mosey to far end zone. Partner 1 runs to blue door while partner 2 does Freddy mercurys. Flap jack, rinse and repeat.
Mosey to parking lot. Everyone does 10 burpees. Circle up for Mary. Called on 6 diff pax to lead us in a core exercise.
Great work this am! Loved talking to cottain tail when we arrived about his recent Disney World trip with he and his wife and their 11 children! Wow – he might not be 50 yet but talk about RESPECT!!
Someone needs to remind Lobstah Roll that 1 lap around the track under 1:45 doesn’t mean he needs to do it under 1:00. Dang he’s fast.
Freedom continues to nail it morning after morning. #workhorse
Great job guys – pleasure to lead.
The 4 faithful pax looking to limber up prior to the Joe Davis Run showed up at 0515 for some largely indescribable mobility work, the names of some of the exercises are impressive, others are not, you can contact any pax in attendance for more info…
A warm up mile to the gravel road and back, nice warm up and 2nd F pace
Dig out the towels and foam floor pieces from the car along with the timer and set up under the roof of Semi-Gloss’ palace.
Start off with a brief explanation (the definition of brief is based on normal YHC brevity, which is to say, not very).
Dorsiflexion test
Couch Sit
Hip Smash
Calf Saw Smash
Dorsiflexion test
Dorsiflexion Stretch
Hip Flexion
Final Dorsiflexion test
Great takeout by Slim Fast
Some slightly more limber pax as a result, although not necessarily noticed right away, a few take aways for home and we are all set for the rest of the day.
A number of references to that’s what he would have said referring to twss were made throughout the workout.
For those interested in the reference book (clicking should take you to Amazon):
So yes, a delayed backblast, thought I’d write this one right before writing the next one. The pax did a great job on:
warm up mile down to the gravel lot and back then used the same space for
4 x 5 min at T pace with 4 min recovery
Then moving straight to the track during the last 4 min recovery to work through 4 x or 3 x (depending on your speed) of 200 m at R pace (roughly mile time pace) with 200 m recovery
Finish off with a couple cool down laps and voila a distance record at Mountain Goat (I think).
Great workout by all
Fireman Ed was an especially nice addition, seeing the pax as he was about to go Sad Clown and joined right in, put on an impressive show of speed too I might add.
9 Strong Men decided to start the day and weekend off right and ignored the possibility of rain and got after it.
With 1 FNG, and a 2.0 making his second post, a more deliberate disclaimer was provided, and off we went.
Quick Mosey to the parking deck behind the theater.
The Thang was explained/demonstrated.
Run up the parking deck to top, 10 burpees, down the stairs, over to Costigan Park’s fountain (yes that area has a name) for 20 single leg split squats per leg, then 20 derkins, once done, continue down Durant Blvd to Ballantyne Commons Pkwy- turn right, run up the hill – stop at the corner of Costigan Ln for 20 jump squats, then AYG back to the parking deck – 1 lap.
YHC ran the pax thru the first lap to show proper form at a mosey pace, then cut everyone loose to go at your own pace. At the parking deck, alternate between going up the ramp and down the stairs and going up the stairs and down the ramp.
Goal was push yourself and get as many laps in by 6:10 the mosey back to launch point.
After the quick mosey back, just enough time for Mary
Ground windshield wipers x 10 in cadence – #harderthantheylook.
Finished.
Solid work by everyone today – this one was sneaky hard – not too complicated but a grinder. YHC hasn’t had a grinder kind of workout like this in a while and one was due. Thanks for humoring YHC and joining for the fun this AM.
Most groups were between 4 and 5 laps – strong work. 40 – 50 burpees, 80 – 100 split squats per leg, 80 – 100 derkins, 80 – 100 jumpsquats and over 4.5 miles of fun running.
Welcome to FNG – Walk-On – Leon Gamble – walked on and played receiver for the Gamecocks. Frehley’s then tried to talk him into going to see Clemson play in the National Championship. Walk-On – glad you have you out. The workouts will not get any easier, but you will get better – keep at it. Pebbles will make sure you do I’m sure.
Solid work too by Pumba, Wild Boar’s 2.0 – only 15 and making his second post – this one wasn’t easy, but he kept at it and pushed thru.
And all the usual suspects make strong work of the workout today. Cable Guy out front, and Fire Hazard, Frehely’s, Wingman and YHC kept each other company thru the pain.
It’s an honor to lead this group of men. Thanks for following.
If you haven’t done it, sign up to Q – reach out to YHC, Fire Hazard or Madame Tussauds – we will get you signed up. You can do it, just take the leap.
Shout out below if anything was missed.
Announcements:
Clown cars leaving from Arbo tomorrow (Saturday ) for the Joe Davis Run – target leaving at 6:45. There are also some crazies who are doing a double down and posting at Stonehenge and then heading to the run from The Vine.
Keep a watch out for info in the weekly email about the Family picnic at Anne Springs Greenway coming up on January 23rd.
Champagne Out.