12 Brave souls joined in for a heart-pumping workout
Warm Up:
In Cadence
SSH – 30
IW – 30
Happy Jacks – 30
Alternating Shoulder Touch – 30
Mountain Climbers – 20
Merkins – 20
Light Jog around the parking lot to start with my version of Ascending Curb Crawls adding a Boo Boo Bear Crawl after each 5 crawls to add to the burn.
10 – Ascending Curb Crawl (Bear Crawl with Boo Boo Bear Crawl + Ascending Derkins)
Slight recovery jog over to the 1st of 7 parking lot lights where we started alternating exercises with a jog in between lights for the first two rounds. And if our Thighs weren’t burning enough for the last round we replaced the jog for Wrestling Squat Shuffles.
Blimps (x3) –
Civilian Count
5 – Burpees
10 – Lunge Jumps
15 – IW
20 – Merkins
25 – Plank Jacks
30 – Squats
35 – Plank Claps (with Partner)
Jog over to courtyard for 2 rounds of peoples chair (LL /RL) and shoulder air presses.
We finished up with a light jog back to the start and Ab work.
Abs (x2)
In Cadence
Dolly
HTH
LBC
Rosie
LBC
Great Job Guys!
Announcements:
March 5th – F3 5th Anniversary Dinner – Music Factory Dinner – Sign Ups on F3 Site
April 9th – Spartan Sprint – Team Run – Team Name – “F3 Warriors”
Special Thoughts:
Dirty Birds Mother “Millie” is battling cancer and going in for surgery this week. Prayers for a full and speedy recovery.
Thanks to Transporter for taking us out.
Posted on behalf of Silicon
9 strong pax showed up on a 27 degree morning to cover most of what the Calvary campus has to offer. We didn’t cover every inch, but we came close. In our exploration, we covered over 3.5 miles and never left the address. After a shovel flag plant (not easy when the ground doesn’t want to give), and a quick disclaimer we headed to the basketball court lot for:
Warm Up:
Game Plan:
We headed to the pine trees at the entrance to North Face, we partnered up and Partner 1 ran the NF hill/circle with 10 merkins thrown in at the top of NF. Partner #2 ran to the huge rock at the #4 entrance. Partner #2 did 10 merkins at the rock before running back. When partners met back up at the pine trees, 10 hand slap merkins. Flapjack and repeato.
We ran a second circuit with 10 heals to heaven, followed by 30 leg throws at the meet-up point at pine trees.
One more run as pax up NF for good measure and then mosey to the front parking lot with all of the islands. But, before you get to the islands, pick up a “man sized rock” and head to the first island. Man sized rock meant something more subtle to 7 of us. We all picked something challenging, but nothing that would trigger a hernia. Squid and Pop Tart on the other hand had to practically roll their rocks to island #1 and I think Pop Tart’s was the same boulder that almost squashed Indiana Jones in the Temple of Doom.
Once we dropped our rocks at Island #1, YHC provided the plan. 10 curls for each pax, but as a working recovery, run stair-stepped suicides to each island. That resulted in sixty curls and suicides to six islands and back. Repeato with squats, but we only ran to four island for suicides.
After dropping the rocks back, we huddled up for a merkin circle. All men plank together in a circle. Shuffle in sequence five paces to the left while still planking, do 5 merkins, shuffle five paces to the right, do 5 merkins, shuffle 5 paces to the left, do 5 wide arm merkins, shuffle 5 steps to the right. Take a break. Get back down, shuffle 5 paces to the right, do 5 diamond merkins, shuffle 5 paces to the left, do 5 diamond merkins. Recover.
Mosey to the soccer fields. Ten 75 yard sprints with 10 counts between each one. E Trade was like the Road Runner out there and below through everyone. Pop Tart and Squid were close behind.
Mosey to the hotbox and partner up again. Partner #1 runs to #2 light post while Partner #2 does dips. Flapjack. Repeato with derkins and flapjack.
Mosey back to vehicles and finish up with mary:
That’s a wrap!
Great work men! It was a real pleasure as there was plenty of good banter and convo! There was a little something for everyone today with running (sprints and some distance), strength training, core, etc. The pax never let up! World Tour and Corkage, great to meet you both and strong showing!
Announcements:
Keep coming out to The Rock and bring a friend. We have a tremendous AO and have built a strong set of guest Q’s, including Hops next week. We have tremendous choices (which is a great thing and part of what we all love about F3) on a Saturday morning, but The Rock is a flagship AO for A51 and we want to pump more constant energy into the attendance and workouts!!
F3’s five year anniversary party will be at NC Music Factory in March. Look for more info on website.
Look for a sweet workout from Hops next week! He always brings it!!
Thanks to Squid for an awesome take-out prayer.
Go Panthers!!
Hopper
Wanted to dedicate this one to the Ms that have been therefore for us, challenged us and made us better men. By Ms I am referring to merkin’s and mary’s. Disclaimer given and off we went… about two feet for the warmup.
20 merkins each minute for 10 minutes
Each lap of the Stair/Victoria Secret Block (we really need to start naming these places) we did:
20 Russian twists at corner one
20 Toe Tap crunches at corner two
Up the stairs, down the stairs
20 Merking at the arch
20 Toe tap crunches at third corner
20 Russian twists at forth corner
20 Merkins on the other side of the arch
First lap we did a warm up to ensure every understood the Kiwi leading the pack. Then the order was given to do five more laps. The first one to complete the five would then reverse and pick up the rest of the pack to stop them from any further pain. Tuck, can’t thank you enough for knocking this one out quickly!
In the car park by the stairs partnered up. Partner 1 wheelbarrow and stop at every second white line to do 5 merkins (3 to 4 sets of merkins on the way up). Flap jack with partner on the way down.
The Wall
Like a dog distracted by a squirrel, I got distracted by a wall (un-scheduled). Run a couple of blocks to the wall 10 times up and down.
Mary Challenge
Similar to how we started this fiasco we finished off with 30 mary (combo of toe tap crunches and freddie) or 30 second hold of 6 inches each minute to 10 mins.
Weather was a little colder today so I guess we are back in winter mode. Lads paid there dues to the M’s and think we are all jealous of Mighty Mite who is off to the Super Bown this Sunday (GO PANTHERS!!!). Appreciated everyone pushing it today and as always enjoyed the lead.
The Workout(w/pigskin)
Warm up run-.25m /length of front parking lot and back
COP
SSHx25
IWx25
MCx25
LBCx15
Little JW- burpees/squats
Mosey to field (long way) via bleacher/steps
Lunge/40 yard dash-4X(400 yards)
2 laps with pigskin/merkins at corners/alternate hand/2X
Plankorama/10 count/6″ by Header
Lunge/40 yard dash/2X
Pigskin “redzone” Bowl- loser runs 200 yards/
Cool down
CCBX25
DollyX25 hold for 10 count/Busch
Ball up
Despite the absence of the SF (thanks to the fartsacking Site Q), 16 of F3’s finest really got after it this morning. After a quick warmup of 15 SSH’s and 15 Imperial Squat Walkers, both with messed-up cadences #Qfail, we moseyed to speed bump alley for a little poker.
After pairing up, instructions (probably not enough) were given:
Suicide ladder with the speed bumps – 11 total speed bumps. Each team picks a card when they get back to the start line (YHC had prepared 2 decks of playing cards with different exercises) and keeps the cards for the best poker hand at the end. Exercises were anywhere from 5-15 of:
Merkins (including werkins, partner derkins, handslap merkins, offset, diamond, etc.)
CDD
Burpees
Various Mary (Flutter, Dolly, Rosalita, LBC, Heels 2 Heaven Prairie Fire Mary, etc.)
Bear crawl one speed bump
While YHC was catching his breath after finishing with 12 Burpees, Crab Cake led the pax in some plank-o-rama #Qjack. A quick round of Heels 2 Heaven caught the six, and we moseyed back over to the launch lot. Stopped at the movie theater for some people’s chair and air presses.
Still had about 10 minutes left, so we grabbed some rocks and did some more partner work. Partner one did called exercise while partner 2 ran across the parking lot, then flapjack. We got in chest presses (2 rounds), curls (2 rounds), and merkins (2 rounds). Had about a minute left so we enjoyed some elongated protractor. Time.
Naked Moleskin:
When I first heard of the Deck of Pain, I loved the idea, so figured I’d give it a whirl in my first Rebel Yell Q. The hope was to mix it up and give the pax all a little variety in their workouts. No two teams had the exact same experience, so I hope that kept it interesting. Thanks to Cheese Curd for pushing YHC the whole way #tclaps. We were coasting out front until we pulled a bear crawl. That sucked much more than I thought it would. Curd kept picking Mary exercises and was called out for putting some back. At least we were trying for a little variety. I still think we ended up doing 5 or 6 Mary exercises. My arms were happy after a merkin-filled beat down the morning prior.
Everyone was pushing real hard out there. Great job by Crab Cake and Van Pelt leading the way. Mario’s team was also killing it. I estimated the whole ladder to be about 2.25-2.5 miles, so we all knocked that out pretty well. I think Mario’s team also won the poker game with a straight flush. They were supposed to get a prize, but another #Qfail happened. Cobains.
Loved seeing the competitive nature of a bunch of guys during the rock work. Big Tuna and Heartbreaker were taking on all comers on the short sprints.
As always, it was a pleasure to lead through the gloom. I hope you all came out a little better (and a little sore).
#KeepPounding
On a chilly morning that was the eve of the Super Bowl eve we had a strong showing with 16 guys posting for the Filthy Fifty workout at Kevlar. The goal was simple, incorporate as much of the local gear as possible into the workout and make people push themselves to complete 50x of various exercises.
Disclaimer for the men and we were off.
Warmup – Hershel Walker
5x – 10 merkins, 10 push ups and sprint 50 yrds
Workout –
Filthy Fifty
Each Exercise was followed by a lap around the field. The lap included 1x dip, 1x pull up, high knees through tires, climb over wall and bear crawl under 3 hurdles.
Exercises
50x – Merkins – 1 lap
50x – Squats – 1 lap
50x – Shoulder press (w/ rock) – 1 lap
50x – Lunges (each leg) – 1 lap
50x – Mason twist – 1 lap
50x – Burpee’s – 1 lap
Bonus – 50x – Carolina Drydock – 1 lap
Ladder on the Hill
Included backwards run/jog up hill with merkin ladder to 7x
Hershel Walker
5x – 10 merkins, 10 push ups and sprint 50 yrds
Mary
25x – Flutter in cadence
25x – Mason Twist
25x – Flutter in cadence
Great work by all out there this morning. It is always great to see everyone pushing themselves hard. Thanks for the help putting everything back in place.
Announcements – None, guess everyone was looking to cut out of there
14 Goats braved a light flurry of snow, a strong head wind, and the promise of max V02 consumption to join another installment of F3 Mountain Goat! As we gathered in the unfamiliar yet expected blustery February darkness, this is what awaited the Goats of F3:
1. Warm-up down Strawberry and back to SCMS
2. Dynamic stretching back to starting point on Strawberry Ln.
3. From the starting point run :30 seconds at I-pace, then jog back to starting point
4. Rinse and repeat :30 seconds, jog back to start, then rinse and repeat 1:00 minute and jog back to start.
That is Round 1… do 5 Rounds total.
5. Bonus Round: 2x 1:00 I-pace, with :30 second recovery, then audible I-pace to Hwy 51 (approx. 1:30), mosey back to parking lot.
DONE! 5 – 5 1/2 miles completed. EXCELLENT JOB!!
Moleskine
Excellent job out there this morning! It was pretty brisk with the blustery wind and light snow flurries to start with, and yet 14 Goats were not deterred!
Triple claps to Redlegs and Carlton who both posted for their respective 2nd posts each. Both of you did great, and are more than welcome to join us as much as you can!
Insomniac lived up to his billing as he was pulling in as we were leaving the lights of SCMS… Better to have you late than not at all! Plus, you worried me last week being on time… I thought you might have been having a mental lapse of some sort, so all was right this morning!
Nuke was uncharacteristically later than Insomniac, but found us just in time to deplete some O2!
Brat and Mr. Brady led the parade for each segment, but Voodoo wasn’t far behind. I also noticed that no one was ever too far behind, and each segment we were all pretty consistently distributed when YHC called “time”, which is the whole point!
Great to also have Venus back out after a few weeks, and Huggy Bear returned from brief illness.
I had to call an audible at the end based on good advice from the PAX to not go further away from SCMS for the final segment. Next time, we will add the Bonus round in earlier so we get to do the full 2:00 run.
Announcements:
1. Venus’ friend Joe Miller is battling colon cancer. There is a 5K on 3/5 called Get Your Rear In Gear . His team is called “It’s Miller Time”… consider running or giving to the team.
2. Ballantyne group is starting a Sunday morning run. This Sunday at 6:00 from Kohl’s at Marvin and Rea Rds.
3. Talk to Brat or Turkey Leg if interested in participating in the Blue Ridge Relay. For Insomniac’s sake… you’ve already started training!!
Union County beatdowns have been growing in number of PAX and sites over the past couple of years and the preferred pain delivery system has been the straight up F3 Bootcamp. Pure and simple. While that remains the mainstay of our area, the Site Q’s of Overdrive (YHC & Hair Band) have had conversation with some of the local leadership and decided to add a little diversity to the mix. The solution… a reboot of F3 Overdrive.
Gear is the new name of the game at this site.
Hairband kicked off the new direction last week with 45 minutes straight of Kettle Bell Swings and Merkins (BB http://f3nation.com/2016/01/29/man-down-6/ ). While some of the chatter went the wrong direction, hip thrusting techniques and posterior region thumb placement, the pain went decidedly in the right direction. That was week 1…
5 Strong PAX showed up for Week 2 this a.m.
The Thang:
Mosey around the middle school perimeter with some painstations along the way to get warmed up and back to the bus waiting area (Upper Gear Stations). Pick up a station of choice and begin cycling through. Once you’re through the Upper Gear Stations beat feet down to the Lower Gear Stations down on the dirt access road behind the school cycle through and repeato.
Upper Gear Stations
Run to lower
Lower Gear Stations
Run to upper
Repeato, uhmm… almost.
6 MoM
Flutter, Dolly etc
Moleskin: Strong work by all PAX this a.m.
Gear workouts have a little different feel than the traditional F3 bootcamp. Not every week will be stations. Some weeks will be purely COP with KBs and other weeks will involve more running. If you don’t have a KB and plan to attend consistently a KB that is the right weight for you is worth the investment. The weekly email suggests some good options for purchasing.
YHC admits a few Q fails this a.m. Fail #1 a little motivational music was planned but the speakers wouldn’t connect with phone so silence. Fail #3 too much time spent on warm up so we didn’t get through 2 full cycles of pain stations. Fail #2 New Core exercise went over like a pile of bricks. Chalk it up to poor direction from the Q. We’ll give it another go in a couple of weeks.
With lessons learned and a couple weeks to find our groove the “re-gearing” of Overdrive is going to provide a good option for Union County PAX to add a little variety to their weekly routine.
Aye!
YHC booked 02/05/2016 well in advance. Even used the google spreadsheet to do so. Chatter on Twitter eluded to confusion surrounding schedule at Centurion. Margo thought he had the Q. I offered it up and he replied with the split-Q idea. Sure, why not? 15 men arrived at CCHS ready to do some work. YHC, Cane, and Bout Time ran in and out. Pre-run group of Chelms, Margo, Abacus, and Snowflake, YHC believes, but difficult to discern identity in the gloom from 100 or so yards back as we followed this group down Little to the launch lot. Disclaimer to include such statements as “not a professional,” “not responsible for your personal well-being or safety,” CCHS and F3 not responsible for it either,” “work as hard as you can, within reason, and push your limits, albeit carefully.” Off we went. YHC up first, Margo on deck for the 2nd half.
Thang
Mosey from launch lot to level 4 of deck
COP
Imperial Squat Walker x 10 IC
Tuck Jump Squat x 10 IC
Diamond x 10 IC
Burp and Merk: Burpee 1 with 1 merkin. 2 with 2 merkin. 3 with 3 merkin. Up to 10. Chair plank.
Ramp Repeats
Start at Stairwell 1, Level 4. 10 Jump Squat. Descend to ground level. 5 Tuck Jump Burpee.
AYG to level 4. Repeat x 2.
Plank series: 6 inches/RLH/LLH/10 count (slow from Chelms)/Low plank/RAH/RLH/Swap/Merkin x 10 IC
Mary: 6 inches/Flutter x 10 IC/Hold/Dolly x 10 IC/Hold/Heels to Heaven x 10 IC/Hold/High Flutter x 10 IC/Protractor. Pass Q to Margo.
Down stairs to level level 1. Get in groups of 3.
Full deck-level grinders. Partner 1 at deck entrance. Partners 2 and 3 120 yards up one full ramp. Partner 2 runs to partner 1. Non-runners do called exercises at bottom and top. 3 full rounds. Exercises at bottom: LBC/Jump Squat/Flutter. Top: Merkin/Jump Squat/#3 eludes me. Margo, please clarify exercises.
Centurion Mile
AYG closing mile starting at light pole in launch lot. Up Little. Right Carmel. Right 51. Right into campus. Enter deck to level 4. 1/2 mile and 3/4 mile options given.
COT
Moleskin
Been a long time since I split a 45-minute Q. Enjoyed the challenge of putting it together not knowing what would follow. Though YHC was aware of the Centurion Mile. All 15 pax crushed this one. Hard work done by all. Gerber, Lorax, and Rachel out front most of the workout and led the mile to close. Fast dudes there. Margo’s Fit Bit had 3.1 miles and 50 stories climbed. Throw in burpees, merkins, core, and ab work. Team of Chelms, Bout Time, and YHC was out front on the grinder set, thanks to Chelms pushing hard. Always a competitor. Chelms tried to leave early on the mile. No surprise. T-claps to site-Q Margo for effectively stopping that with belly start. Strong crew and hard work at Centurion. Great job men. Thanks for the opportunity to lead the group. T-claps to Margo for takeout prayer.
17 men got up this morning to the surprise that winter had returned. Several were under dressed and a few were overdressed. Mr. Bean had to borrow Fire Hazard’s Ms shaw to stay warm.
A quick disclaimer was given and the announcement that the mosey was the warm up. No need to warm up this crew. Better to jump right into it. We mosed to the parking deck at Ballantyne Village since every time I go over to the Premier deck I seem to get us kicked out.
First exercise was suicides all the way to the top and back down. You ran to the first level and back stopping to do five merkins while your feet were pressed against the wall. Next you run to the next level and back down again stopping every time to do five merkins. Once at the top you worked your way back down doing a suicide pyramid.
Catch the six and mosey over to the bottom of the first incline in the parking deck. Here you partnered up based upon size. Partner carry to the top stopping on the flat to switch. To be fair the flat was only about twenty feet. No one complained too much. Once at the top run down the stairs back to the bottom of the ramps for plank while the Q pulled tie the shoe trick.
Rinse and repeat the partner carry this time stopping at the top once you complete your cycle. Plank while the six comes in. While in plank we did six inches with one foot up and trying to hold out the opposite hand. This was hard but some were successful.
Next round the Pax was asked to find a column that is at the top of the deck. Each column is about three feet high. Here we did twenty jump ups/pull ups. Run to the bottom of the parking deck using the steps.
We mosed over to the bottom of the grass hill under the parking deck where five burpees at the bottom followed by five jump squats at the top were called three times. Plank when you are done.
Mosey over to the stop sign by the cigar store. The Pax were instructed that we were going to run counter clockwise around Ballantyne Village. They were instructed to stop at every restaurant and do ten hand release merkins. All and all there were nine stops depending on how was counting.
Mary while the six returned. We did LBC, Freddie Mercury, six inches, American Hammer.
Mosey to the bottom of the hill where Ballantyne Commons and Ballantyne Village intersect. The Pax were asked to lay on their stomachs and do AYG back to the AO when the signal was given.
Wait we have two minutes. So in honor of Haggis who had to leave early we did two minutes of elbow plank.
Done.
Moleskin: Everyone gave great effort out there. Ickey came because of the tease of carrying heavy things. I’m not sure if Wing man counts but hopefully you got your fill. Chippy ran hard this morning never stopping and not to mention showing up in no long sleeves. Strong.
Wild Boar was a beast lugging me up during the partner carries. Thanks for the send off.
Mighty Might is rounding into form for the Palmetto 200. Hopefully he will get rid of the cough. He had some crazy theory about what may be causing it but it seemed foolish to make any lifestyle changes. Just look to Frehley’s as a beacon of inspiration. Frehley’s at one point was doing one leg on the wall merkins. Must be that youthful birthday glee.
Mr. Bean, Fire Hazard, Tolken and Tuck were pushing the pace today especailly during the suicides. Tolken in particular seems inspired by the nomination to the #F3Calandistine SOBs. They better watch out though because the team of Fire Hazard, Tuck, Mario and ? are looking strong.
Haggis I hope your tweak was only a tweak. He is the smart one because he always listens to his body and knows when to push and when to hold back.
Wild Turkey and Madame were flying up during the partner carry. Wild Turkey was fresh off a visit with Mickey Mouse and did not seem winded at all. Special prayers to you Madame and your sister. We hope you have a good visit.
Best of luck to Mighty Might on his travels out to the superbowl. #GoPanthers
Outback continues to get faster. There must be something to this diet thing and performance.
Luckily this time we did not need Van Pelt to save us from the parking deck police. He continues to show up every workout and push hard. Age means nothing and he is always in a great mood.
Soft pretzel was right behind the Tuck, Fire Hazard, Mr. Bean group during suicides. He is sneaky fast.
Is it me or is Wing Man growing a grizzly Adams type beard. Look up you young bucks.
Announcements: SOB/Indian Land trail hike at Anne Springs is coming up February 20th.
Charlotte Ten Miler https://charlotte10miler.racesonline.com/ Ten and four mile options. Take the red pill.
Go Jen Go 5K http://runjenrun.racesonline.com/
Enjoy your Friday and #GoPanthers