Posted on behalf of Deadlift:
Run to front of Church
Side straddle hop
Mountain Climber
Merkins
Southern Gentleman / Northern Aggressor
Run to Davie Park Playground
Decent run so stop in the middle for group exercise (LBCs)
At the Playground
3 – Sets:
10X Pull Ups
15x Decline Merkins (feet up)
20x Dips
25x Jump Ups
Over to the Wall:
People’s Chair
Chair with arms up
Left leg up, right leg up
Count off in twos
Over to the rock quarry for a lifting rock:
One person runs the length of the soccer field and back while the other person with their rock (little joke, acronym spells out the group just got SCREWED lol)
Squat to overhead press
Crossover pushups
Rows
EZ Tricep Extensions
Woodchoppers
EZ Curls
Deadlift – I had to add this in
Run back to church, stopping for a plank on the way.
COT
Moleskine (by Gummy)
Great VQ by Deadlift. Solid workout design – good mix of upper body and running. 3.1 miles total, with a bunch of sprints mixed in. There was the little matter of Deadlift forgetting to say the Cadence on the SSH, but he got that straightened out quickly and he was a pro from their on.
Fine performance by my son, Taffy. At 14 he was leading the pack on the sprints against a bunch of old men. I don’t know what the official rules are, but I’m not listing him as a 2.0 anymore. He’s on his own.
Great group this morning. The South African contingent is strong and growing.
Announcements
Contact Spackler to sign up for Thanksgiving morning football
What could be a #Commitment record 19 men (including a sure record 5 FNGs) posted in the frosty Gloom of Weddington High School today for a Transporter Special.
Fitting that so many would launch a new fitness commitment, with #Commitment just crossing the 1 Yr anniversary mark.
The pain went like this:
COP
40 SSH
30 Mountain Climbers
20 Hi Knees
10 Merkins
10 Merkins
20 Hi Knees
30 MC
40 SSH
The Thang:
Mosey to Rock Wall- Quick People’s Chair then Grab a Friend
11 Curl To press
11 Low Slow Squat
11 LBCs
X3 in Cadence
Grab a partner
Lock Horns, push 40yards 5 Burpees. Flapjack.
Push back 40 yards, 5 Burpees.
Partner Carry 40yards, 5 Burpees, Flapjack.
Partner Carry back, 5 Burpees.
X2
Mosey to Railing with a quick lunge walk on the way
11’s
Starting with 1 Merkin at the bottom of the stairs and 10 box jumps at the top.
Plank it up with a quick stump jumpers then mosey over to the hill with a short bear crawl on the way
Hill was a round of 7’s with Carolina DD’s at the top LSS at the bottom
Mosey over to the Cove for some People chairs with air press 11 Derkins back to Peoples Chair, 11 Derkins
Mosey back to base to finish with a quick 30 LBC and 30 American hammer
Moleskin
It was awesome to lead a great crew this morning, a group of guys that want to better themselves and grow both physically and spiritually. Today just want to give a special shout out to Posse, he and I partnered up on the Locking horns and partner carry and he held his own, 2 months ago he would not have been able to do that, nice work! Continue to see others beginning to kill it, Dr. Mcstuffins better step up quick and lead a work out, he is a beast. We want to continue to pray for the Meyers Family, pray that God continues to heal Heather, pray for a quick recovery for Ice.
FNG’s
Legal Zoom- Andrew Malcome
Shop Dawg- Mark Cole
Glow Stick- Jeff Sheppard
Kenyan- William Vanhinigan
QCC- Josh Daniels
Remember; More F3 awaits! Check out these nearby weekday UnionCo workout locations (AOs) – ALL START AT 0530 am.
Monday Starting November 30th: Cuthbertson Middle School
Wednesday: Marvin Ridge High School. Park down near football field
Thursday: Chestnut Square Park
Friday: Sun Valley Middle School
Posted on behalf of Transporter
Strong turnout today at with 30 plus in attendance for the final pre Thanksgiving installment of Jevlar.
THE THANG
Disclaimer
10 burgess (15 if wearing tights)
Run to blue door.
Warm up with a bunch of merkins
Split into 4 groups
1) sprint up hill (timer)
2) dips and incline merkins on back of
3) flutter kicks in cadence
4) circle merkins 1/2/3
On field suicides
10 burpees at 10 yard line
20 merkins at 20 yard line
30 squats at 30 yard line
40 nipplers at 40 yard line
50 Freddie Mercury’s at 50 yard line
Repeato
Final one go whole field
AYG to rock
2 mins of Mary
COT
YE OLDE NAKED MOLESKINE
Good work today by all. Solid mixture of new guys and old chestnuts today at Charlotte Christian. Dollywood was lamenting on his decision to go with tights after he received extra burpees for the pleasure. We hit the blue door early as YHC was looking for a dry spot for the warm up. The warm up was riddled with giggles after Busch mentioned the new Christmas snack named “My Buddy’s Nuts”. I’m sure you will see a few bags at the F3 Party in a few weeks!
The suicides on the football field were a little tougher than they looked on paper. Lots of refuseniks when it came to the Turkish get ups (stolen from a High Tide workout) however the nipplers were much more of a hit.
Classic FNG naming today as our new friend TJ a native Charlottean gave a little too much information during his 20 second blurb. He could have left it as being a Charlotte Christian grad but when he mentioned the fact that he liked to ride things in a sideways fashion we were left with two options: Side Saddle or Cowgirl? Unanimous. Welcome Cowgirl!
Announcements: convergence next Friday 7-8 am at Mountaingoat. No Jevlar
14 PAX tackled Mountain Goat despite the cooling temperatures. The workout was simple, but generated a great deal of O2 depletion. Having disclaimed, we did the following:
The Thang1. Warm-up jog down Strawberry Ln and back to track; stretch on track
2. Using R-Pace (just slightly slower than your Mile pace, and faster than I-Pace), run 400m, then recover 400m. Do that for 8 R-Pace 400m.
3. Finished with some stretching.
5-6 miles covered, although the frontrunners might have covered a bit further.
Moleskine
I say it every week… but you guys are awesome! Everyone keeps getting stronger and stronger! I know you guys are running further and faster every time you come out!
Thanks to Bratwurst for the clarity on the program today. I wanted us to do 400’s with 400 recovery as a bit of a change to 200-400-600-800… Bratwurst clarified that if you are going to include the 400m recovery, you should target your R (Repetition) -Pace vs. your I (Interval)-Pace.
Grab this link and store it in your bookmarks, especially your mobile devices. http://runsmartproject.com/calculator/#modRep
Enter your time for a specific distance, like timed mile, 5K, 10K, etc… then use the “Training” tab to see what a target Repetition and/or Interval pace would be.
Special t-claps to Freedom who took an extra lap to make sure he hit the 5mi distance!
We never saw our Ruck colleagues Geraldo and Zombie emerge from the gloom… hopefully they are ok!
Announcements
1. Mountain Goat will converge with Jevlar on Friday 11/27. Watch weekly email for time and location.
2. Frasier is looking for an ultimate Frisbee player for tomorrow/Saturday at Charlotte Christian. Contact him if interested.
3. If you are wanting to help with Alexander Youth Network, especially during the Holidays, talk to Joker. His email is: Heath, Shawn D <Shawn.Heath@duke-energy.com>4. Sign-ups still available for Turkey Bowl on Thanksgiving Day… see weekly email/pre-blast.
5. Christmas Party Saturday 12/12. See weekly email/pre-blast for sign-ups.
6. Joe Davis Run on Jan 9, 2016. Sign-up today!
8 faithful appeared this morning to see what YHC had in store. There was mumble chatter about it being “easy.” And it was. For 3.5 minutes. Here is what UnionCo Pax found out:
Warm up:
The Thang:
Pick a parking space.
First circuit started with 5. Next was 10 and so on until we hit 20. This was a bit tricky due to the first set being so easy. The rest, not so much.
Mary:
Moleskin:
Always a pleasure to lead and workout with the men of Union County. Very strong guys out there and the older guys were killing it this morning. Way to go!
13 SOB’s took a 6 mile tour of Olde Decklenburg and against all odds scaled all 7 Ballantyne parking decks (ramps up, stairs down), stopping at each parking deck level and every fountain wall along the way for 7 exercise reps. Chelms said it couldn’t be done, but the men of Ballantyne proved otherwise. Ok maybe he didn’t say it, but he was definitely thinking it. At the risk of giving other AO’s deck envy, here we go…
The Thang
Huddle up in the Vine parking lot to lay down the challenge and provide sufficient motivation.
COP: nope.
Mosey to Premier deck, cutting through Ballantyne Hotel parking lot. Stop at fountain for step-ups.
Deck 1 (Premier):
Stop at putting green for squats with chair presses overhead.
Deck 2 (Harris):
Mosey to decks on N. Community House using trail that runs parallel to Ballantyne Commons Pkwy. Stop at picnic tables along the way for dips.
Deck 3 (Northernmost on N. Community House):
Deck 4 (just South of previous deck):
Deck 5 (MetLife):
Stop at circle between MetLife and Woodward buildings for squats with chair presses overhead.
Deck 6 (Woodward):
Mosey to Ballantyne Village, stopping at fountain near Bad Daddy’s for derkins.
Deck 7 (Ballantyne Village):
Hustle back for 6:15 arrival back at The Vine.
Moleskine
The challenge of completing the mission as a team was a lot of fun. Thanks to Mr. Bean for pushing the pace and encouraging everyone along the way. It was great to see Mic Check out there. We rolled out the concrete carpet for him. Thanks to Fire Hazard from rescuing YHC from a wrong turn in the Ballantyne Hotel parking lot. And a special thanks to Pebbles for crop dusting and providing an unplanned obstacle for the PAX to overcome. 6 miles, 7 decks, 13 PAX. 6+7=13. #mathisfun
Announcements
Kids with possAbilities This Saturday from 2:-30-5:30 @ OMB Brewery. Charity to raise funding for therapy & scholarships for children w/ developmental delays. Bring your $, dogs & 2.0’s.
Thanksgiving Day Turkeybowl has been moved to Matthews Sportsplex @ 7:30am.
Area51 going to Knoxville, TN to help lead expansion. 12/5/15.
Gladiator Games. 12/12/15. (Preblast)
4th annual Area 51 Christmas party. 12/12/15 (RSVP by 12/4 – Preblast)
16k Baxter Village Trail Run. $30. 1/1/16. (See Pebbles for details)
Register for Joe Davis Memorial Resolution Run. 1/9/16.
Pick a partner and start at level 1
Repeat the circuit five times, increasing count of each exercise as follows
Should be sucktastic and winner gets Centurion bragging rights for one whole week.
Despite the forecast calling for heavy rains in and around the Peak, 7 brave men ventured out for some pain and games. Once the disclaimer was given and we circled Insomniac’s car until he got out, it went down like this.
Mosey across the street to Stumptown Park stage
SSH x 20
5 Merkins OYO
IW x 20
5 Merkins OYO
Merkins x 10
5 Merkins OYO
LSS x 20
5 Merkins OYO
Mosey back across the street to the front of the school for circuit work
CDD, Dips, Step Ups x 5 each
CDD, Dips, Step Ups x 10 each
CDD, Dips, Step Ups x 15 each
CDD, Dips, Step Ups x 20 each
CDD, Dips, Step Ups x 15 each
CDD, Dips, Step Ups x 10 each
CDD, Dips, Step Ups x 5 each
Sticking with the ladder theme, we moseyed to the parking lot for Jacob’s Ladder
Run to one end and do 10 Merkins
Run to other end and do 10 Squats
Repeato decreasing Merkins & Squats by 1 until done
Mosey over to wall for PC
Rd 1 60 seconds of PC
Rd 2 – Arm raises to 50
Mosey back to parking lot for Mary
Flutter x 20-ish
Dolly x 20
Moleskine
Thanks to all for coming out this morning, despite the call for torrential rains. We caught a break since it stopped raining about 5:00 and picked back up about 6:30, which was just enough time to get the workout in. The backup plan was to find shelter and do the work there, but with the “dry” skies we were able to venture out from under the shelters. Not a lot of mumble chatter this morning, which means everyone must have been working hard.
Thanks as always to SF for the prerun. Thanks to Squid for the great prayer to take us out.
If I missed anything please chime in here.
Announcements:
1. No Peak 51 next week. Turkey Bowl is still on and looking for players.
2. Christmas party signups ongoing (12/12)
3. Joe Davis signups still open as well (1/9/16)
5 men gathered at 5:15 in the parking lot of the 4-mile creek greenway. 2 other men (Mall Cop and Wolfman) gathered at an unknown time in the parking lot of Trader Joes and ran an unknown distance. We will still count them in our numbers although we got the distinct impression they were distancing themselves from us or getting closer to the RFYL crowd. We will have to find out which sometime.
The original 5 left promptly doing a 1 mile warmup then proceeding to run. Haggis talked a few into a Bratwurst inspired dynamic leg stretch routine and then bounded off into the darkness. He kept up this breakneck pace the rest of the workout. With this and his 2nd place finish in this last weekend’s Spartan race, he is upholding the Haggis #legend status.
Gumbo was on a respectable pace as well this morning. Even though he says he is not training for anything, the miles he is putting in must be for something. Either that or he is just crazy. He is getting faster though, so what ever race he is not training for, doesn’t stand a chance.
Outback is looking strong after the Thunder Road Half and in preparation for the Kiawah Full in less than a month. He will have no trouble knocking out a quick 26.2 in December.
Long Haul is back after his 6 week surgery recovery. It is tough getting back to it after that long off, but he is making it look easy. Learning of the 2.0’s 1:22 half marathon leads YHC to believe it will not be long until LH is running some serious miles with quickness. #goodgenes
As always, it was great to run with you guys this morning!
Posted by Baracus on behalf of DDs…
THE THANG:
18 men met at The Charge in the mild doom and gloom of Nov-18th with DDs as Q with plenty of Monkey Humpers on hand!
Jog around campus and parking lot for warm-up with: Side steps, high knees, butt kickers, backward job, skip, lunge walk fwds and lunge walk backwards. Continue jog to upper campus and basketball court area.
Mosey thru campus stopped and completed on wall:
RINSE & REPEATO
RINSE & REPEATO
RINSE & REPEATO
RINSE & REPEATO
Over to the wall for:
RINSE & REPEATO
Mosey thru campus stopping at playground on turf:
BEAR CRAWL ALLEY
40 YARD SEPERTINTINE BEAR CRAWL around road cones and finish with plank
Mosey down to Stadium:
Mosey down to stadium field:
x4 BACKWARD SPRINTS
Mary in the middle of Stadium:
Mosey back to parking lot for COT:
Done!
Great numbers mate, and looked liked everyone got a workout!