Circuits in the Rain
9 men came out for a WIB workout at The Charge. It was 50* but Steinbrenner complained it felt like 30*. Clearly, he had his game face on and was ready. Simba HC’ed, then said he wouldn’t post in rain, but then showed up in the rain in partial #CombatMode.
The Thing:
Warm-up Mosey 1 lap around the track and circle up on track
-SSH x 17ishIC (no clue b/c not of one of you yahoos were counting)
-IW x 20IC
-Merkins x 10IC
-Slow Squats x 15IC
-Mountain Climbers x 20IC
Circuit
Station 1 at wall on track:
–10 Burpees
–20 Donkey kicks
–30 Flutters
Station 2 at Stadium stairs:
–20 Derkins
–Run up and down all stairs
–20 Dips
Station 3 at Parking Lot loop
–Lunge Walk from start of loop to the end
–20 Squats
–20 LBCs
Run back to track and start over. Repeat as many times as possible
Mary
–Dolly x 25IC
–Flutter x 25IC
Fartleks in COT.
Moleskin
Great to be back at the Charge. The rain, for the most part, held off. Everyone got in 3 full circuits with the leaders at 3.5. We hit 2.4 on the milage with a ton of exercises.
Good to see Doc make it down south for a workout and, hopefully, fully back from IR.
Simba went partial #CombatMode today. The intensity is always raised to a new level when the #CombatMode is reached. Not quite #HighIntensity but you only find that at one place.
#RichardSimmonsSimba refuseniked the SSH. Normally, people would choose do a different exercise instead of the SSH. Maybe a merkin, maybe a IW, maybe even a squat. However, Simba went for a #RichardSimmons and decided to try and touch his toes with the opposite hand. I know what to get him for Christmas next year.
At first glance, I thought Frack had sandals on, but it was just those Vibrams. He also hopped on a conference call mid-workout.
#GrumpySteinbrenner was present and accounted for. He complained he was too cold at the beginning of the workout. He power walked the lunge section. He forgot his gloves in my car this morning. Probably should just call him #OldWomanSteinbrenner.
Baracus doesn’t do burpees because……no reason. Psalm 81:12 depicts this.
Enjoyed it! Thanks for the keys BA.
U can’t break a paver on an Anvil
8 men ignored the rain induced temptation to say in bed and gathered for a hump day workout. Voodoo showed up right at 5:30 just as the Q was getting ready to audible off the pavers due to odd number (PAX can thank Voodoo for what happened next).
The Thang:
Warm up COP – SSH, Merkins, Peter Parkers, and Slow Squats (all X15)
Form teams of two men and each team grab one large paver from Q’s SUV. Jog over to front of church to go over the 3 station route (Bermuda Triangle without Palentine).
Partners take turns carrying paver between stations and we completed three circuits. Each team completes total reps combined of called exercise
- Station 1 – 50 Merkins (Wide arm, CDD, and Diamonds) and 50 jumping lunges
- Station 2 – 25 burpees and 50 jump squats (those hurt for some reason)
- Station 3 – 50 rock hoppers and 25 partner handshake merkins
Leave pavers at Station 3 and mosey over to pavilion for 3 sets of dips, jump ups and incline merkins (10, 20, 10). People chair for a few minutes.
Mosey back to Station 3 to retrieve paver and than up to parking lot for some partner sprints. Partner 1 sprints down to light post and back with paver while Partner 2 does called exercise.
- Round 1 – Imperial walkers (Q needed a break)
- Round 2 – Mountain climbers
- Round 3 – Parker Peters
Mosey back to SUV to drop off pavers before finishing with 6 MOM. Rosalita, high flutters, and LBC. Finish with some stretching for the Respects so we will be able to walk later.
COT – Snowflake with closing prayer
Naked Moleskin:
Entire pax pushed hard this am with the young team of Mermaid and Utah taking the VT. PAX carried on some Impressive chatter while breathing heavy and YHC will feel this one for a bit. Great to work out with Lobsta Roll and Nuke for the first time. Van Pelt and Snowflake showed what an “old” man can do. Voodoo couldn’t pull off any magic to make his team’s paver disappear.
I know Mermaid doesn’t like pavers but I love how running with the extra weight jacks up the heart rate. Even with the cool temps I broke a nice sweat.
The opportunities of this AO were somewhat limited due to the weather, which was probably a good thing.
As always, I am humbled by the opportunity to lead such a great group.
Announcements:
Please strongly consider attending the F3 Nation 5 year anniversary. We are light on numbers so a late push is needed. Easy to sign up at www.f3nation.com.
Team Chepul Hill will be running again in the Charlotte Brain Tumor race on Saturday, April 2 at Romare Bearden Park in uptown. Please consider joining us by signing up to race or making a donation at http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=77333&pg=team&fr_id=2680
See web site for details regarding Balrog – CSAUP opportunity in South Charlotte on March 12.
hammer time!
Six…wait…make that seven strong men showed up to face the damp and darkness of Chestnut Square Park. With wet ground and injury the decision was made to stay on pavement and upright…for the most part. Here is how it went down.
COP
HB Mile
SSHx30
Windmillx20
The Thang
Move to open area of parking lot for some additional running. Parking Lot Run X4 down and back. Rd 1-High Knees Rd 2-Kareoke, Rd 3 – Buttkicker Rd 4-Backwards run
Move to covered areas for station work with the general idea of doing four stations starting at covered area and finishing at Carolina Courts wall and then run back to rinse and repeat
Round 1
Mosey to Covered Tables for Step Up x 50
Parking Lot Island 1 – Rock Hopper x 50
Parking Lot Island 3 – Squat x 50
Wall – Air Press x 50
Round 2 – Midway thru Round 2 Glass Joe arrives. More later.
Mosey to Tables for Step Up x 75
Island 1 – Rock Hopper x 75
Island 3 – Squat x 75
Wall – Air Press x 75
Round 3
Mosey to covered tables Step Up x 75/dip x25
Island 1 – Rock Hopper x 75/incline merkin x 25
Island 3 – Squat x 75/lunge walk x25
Wall – Air Press x 100
Mosey to 4 bench area for bonus work and Mary
Dip x25/Decline Merkin x25/Carolina Dry Dock x25/Incline Merkin x25 Dolly x29 LBCx50 RosalitaX27 LBCx75
Done!
Strong work by all men and the rain was less impactful than forecast. Lots of chatter early on in the work out about GJ being a no-show. Were there tweets sent the night before questioning the manhood of men who can’t show up for a workout in the rain? Us non-tweeters will never know for sure the content. Glad GJ could make it, albeit for half the work out. Something about an alarm not set. It happens.
Good luck to happy with his 10k in New Orleans.
Pleasure as always to lead.
Track Day Enthusiasts
18 track lovers were giddy over yesterday’s pre-blast and barely slept last night. It’s so easy to be overly enthusiastic about track day. Here’s how we spent our morning:
The Thang
- 400m run, 400m jog
- 800m run, 400m jog
- 1200m run, 400m jog
- 1600m run, 400m jog
- 1200m run, 400m jog
- 800m run, 400m jog
- 400m run, 400m jog
We finished with 100m dashes every 50 seconds until time expired.
Moleskine
So much excitement was expressed on twitter and in the comments once yesterday’s pre-blast went live. I never knew that running around the oval behind SCMS could be so exciting. Add in some rain and slight chill in the air…you have yourself a wonderful morning. I didn’t hear much chatter this morning, except for the occasional “This is fun Haze” and “I love you Haze” as I encountered various guys during the laps.
Solid work by all the men this morning. Putting in the work on the track will make us faster on the streets. Or make us appreciate them more.
Announcements
- F3 5-year party…sign-up and go March 5th
- Brain Tumor Society race with Chelms and Abacus…sign-up Charlotte Brain Tumor Race: Team Chepul Hill – National Brain Tumor Society
Good and Turible
Good and Turible
SSH X 30
IW X 20
Merkin X 50
Two Handed Swings X 30
T Bag Squats X 30
Two Handed Swings X 50
Partner up with like sized bell
Mosey to field
50 yard distance – there and back x 2
Partner 1 does Farmers Carry while partner 2 does burpees flapjack X 2 (IF KB is less than 40 lbs must do 3 times)
Partner 1 does Cleans while partner 2 sprints X 2 (Alternate hands when partner hits other side of field)
Partner 1 does Snatches while partner 2 sprints X 2
Partner 1 does Double KB Deadlift while partner 2 sprints X 2
Partner 1 does Clean and Press while partner 2 sprints X 2
Partner 1 does High Pulls while partner 2 sprints X 2
Partner 1 does Double KB Deadlift while partner 2 sprints double the distance X 2
Partner 1 does Clean and Press while partner 2 sprints double the distance X 2
Partner 1 does Farmers Carry while partner 2 does burpees X 2 (If less than 40 lb KB must do X 3 each)
Mosey back to lot and circle up
20 Clean and Press
20 Snatch
20 High Pulls
20 Two Handed Swings
Name change: Alfred Neuman from “Carebear” to “MAD”
It turned out to be great weather, the threat of rain kept some people home, but people were shedding clothing as the workout progressed since it was so warm and the rain held off. It was truly a bunch of studs that made it out, the pace was pushed by all on the runs and the KB work was brutal just on its own merits. The lads were encouraged to use the largest KBs they could to try to truly build strength on this workout, but because the boys were sprinting on all the runs, Harley said he barely got 4 reps in for each arm at Fletch’s pace. Dollywood and Fletch were flying in my group, and Yeti, Harley, Arena, and Stonecold were battling it out with the other group…Harley was pushing it so hard he even lost his footing on one of the turns do to the slick turf…Arena is going to talk with the facilities crew to remedy that, he has pull there! These young bucks that are coming out are continuing to push the “Old Guard”. Bananas and Header had their own race going…who was the fastest of the Chatty Cathys. All joking aside, that is definitely one of the best parts of F3, catching up with buds! It is so hard during the week with life at the crazy pace it has become, workouts give us that opportunity that is often missed. I called out Bananas on his clean and press KB weight choice of 50 lbs instead of his usual 60…but he reminded me he did 80 lb dumbbell shoulder presses at the gym yesterday #BigOleMeat. He is keeping his inner Meathead and Gym Ratness going on Mondays and Fridays at the warm, dry gym #Softhands. MAD being new to KBs went with a 35lber and rocked it, his partner Destiny and Freedom at their locamotive pace are always steady and strong…they were really pushing it and each other. Bananas said Brown really enjoyed the workout, and he encouraged others to try his new strength and speed supplement of Nyquil before F3…he said it was a great combo! Brown is ecstatic with his choice to now embrace running, third in love only to his Lord and family…he came out of the womb swinging a KB so that is second nature to him. Hopefully this workout challenged people to try to move to the next level in KB weight, you don’t get stronger if you don’t push yourself or your Brother.
Thanks for the opportunity to lead from Harley and my body double, Fireman Ed!
SOFAWIB: The Modified Kirk
Scene: A rainy evening at the House Of Evil fortunes and frogurt emporium. Our protagonist sits before a shopkeeper to learn his fate.
Shopkeeper: You will be the Q for one of the hardest and best workouts in F3.
Sundancer: That’s good.
Shopkeeper: No one will show up except you.
Sundancer: That’s bad.
Shopkeeper: You will run the HT mile by yourself at maximum effort to try to increase your standing on the HT Mile Segment Top 10.
Sundancer: That’s good.
Shopkeeper: You will fall 4 seconds short of your PR time.
Sundancer: That’s bad.
Shopkeeper: You will return to OPE and audible under the awning, modifying pull-ups for hip-slappers.
Sundancer: That’s good.
Shopkeeper: You will get bored after two rounds, start talking to yourself, and decide to get coffee and donuts instead.
Sundancer: ….
Shopkeeper: That’s bad!
Sundancer: [shrugs]
Shopkeeper: Dunkin’ Donuts doesn’t open until 6am.
Sundancer: DAMNIT!
Looked easier on paper!
25 total this morning – 11 Swift, 14 hit the course! Fearing major rain we were blessed with a merely misty morning. 2.5 miles covered, heard the phrase “beat down” a couple times (I already feel it). Thanks all for playing along!
Disclaimer-not a pro, here on own freewill, modify as needed
Warmup: (mosey to lot, circle up). Bulgarian Ball Busters (20), Merkin (15), Peter parker (15), Mtn Climbers (15), Imperial Squat Walker (15).
Mosey to next spot, along the way doing Buttkicks, High Knees, Side/Side (both ways).
PARTNER UP!
Wall #1: Partner A does 20 wall lunges, B does Merkins until A to finish (2 rounds). Backward plank while we waited for all to complete.
Wall #2: Partner A does 20 jump ups, B does Carolina Dry Docks until A finishes (2 rounds)
Mosey to upper lot: Partners…20 Hand Slap Merkins, 20 Decline Merkins (feet of A on plank back of B). Flap jack. (2 rounds). OUCH!
Mosey to bottom of Hamburger/Mercy Hill. 3 rounds up hill to bridge…Bottom x7 Bobby Hurley squats & x7 Diamond Merkins, Top x7 Burpees. (3 rounds up/down) Collected the Pax headed back toward base with a sorry Indian Run (we need training on that – I blame today’s Chief)
Quick Heals to Heaven (20) & 10 count @ 10 degrees. Jailbreak back!
ANNOUNCEMENTS
Balrog sign up (Saturday 3/12)-Tuck
This Saturday convergence (DaVinci+Commitment) Weddington HS 6:30- Tuck
F3 5 year anniversary party-sign up, Uber together – Madam T
3rd F – Wed 2/24 @11:45AM 1900 (Mex Restaurant) on Elizabeth Ave- Paper Jam
3rd F immediate after, Einstein, open forum- Bratwurst
(first backblast by Bucky so thanks for patience on any format errors)
The Beast Light
19 Pax showed up on an unseasonably warm February morning to kick-start their week. Here’s what happened.
Began with a mosey around the parking lot with a combination of high-knees, butt-kickers and karaoke. Mosey to the adjacent parking lot and circle up for: Windmills x 20, Imperial-Walkers x 20, Merkins x 20, Mountain Climbers x 20 and hold plank for 10-count.
Mosey to track and pair up for some Catch Me If You Can.
Round #1: Partner1 – Backwards Run Partner2 – 10 Hand Release Merkins, Catch Partner
Round #2: Partner1 – Backwards Run Partner2 – 10 Wide Arm Merkins, Catch Partner
Round #3: Partner1 – Backwards Run Partner2 – 10 Diamond Merkins, Catch Partner
Mosey back to parking lot, with a little bear crawl along the way, for some Peoples Chair and Balls to the Wall. Circle up for some Mary; Flutter x 15, Rosalita x 15, Freddie Mercury x 15, Protractor x 15 and Heels to Heaven x 15.
Mosey to the other end of the parking lot for the “Beast Light”. Run across parking lot and at each basketball goal (4) 10 Hand Release Merkins and run back. (Repeato) 20 LBCs (Repeato) 5 Burpees.
Partners Pair-up for a final sprint race back to the COT.
Moleskin:
The QIC didn’t have his lexicon mastered and confused Utter and Simba when he called out the next exercise “The Beast”. Turns out it wasn’t 6-exercises, but only 4, hence the title “Beast Light”. I appreciate their patience. It’s always great to lead the PAX of Basecamp. Great effort by everyone!y
Announcements:
F3 Nation Anniversary Party – March 5th
SOFAWIB Pre-Blast: The Modified Kirk
Everyone’s favorite workout named after a site Q. The Kirk always delivers.
Run the mile from Old E to HT and back. Head on over to the Buddy Bench Playground.
– 7 pull-ups
– 14 burpees
– 21 merkins
– 28 squats
– 35 flutters
– Run to the football field, AYG suicides at 50 yd and 100yds.
– Run back to the playground, resume kirking.
That’s one round.
Olde Providence Elementary – we launch at 0530.
March Madness in February at the Matrix
On a balmy, spring like, February morning, 15 PAX were provided a lesson in strength, form, and ACC basketball royalty as the QIC paid tribute to UNC Tar Heel great Coach Dean Smith.
The PAX were treated to 4 pain stations. (similar to the pain of losses inflicted upon opponents by Coach Smith’s famous 4 Corners Offense) At each station the PAX performed the called exercises on Q count with the number of reps signifying one of Dean’s coaching accomplishments.
THE THANG:
Warm Up: In cadence: SSH, Mountain Climber, IW, Peter Parker, Hillbilly. Then a set of merkins on your own. (17x) Representing the 17 ACC Regular Season Championships earned by the Dean.
1st Station: Mosey to the rock pile and grab a lifting rock for curls, shoulder presses, triceps press, and squats. 3 sets @ 13x for the 13 ACC Tournament Championships won by the Tar Heels during Dean’s tenure.
2nd Station: Mosey to the main play ground area for derkins, carolina dry docks, split leg squats, and diamonds. 3 sets @ 11x as Dean made 11 trips to the Final Four with his beloved Tar Heels.
3rd Station: Mosey to the tree stumps for step ups, dips, pistol squats, and crucibles. 3 sets @ 9x to denote the 9 times Dean Smith was named the ACC Coach of the year.
4th Station: Mosey to the basketball court area for Mary. A chosen PAX would call out 2 different exercises, included, Tar Heels to heaven, Rosalita, LBCs, Freddy Mercury,Flutter, and Russian Twists, to signify the 2 National Championships earned by Dean Smith’s teams.
Thanks to Squid for taking us out, Alf and the rest of the crew at the Matrix for allowing me to lead this morning. GO HEELS!!!!