18 braves stepped outside their teepees, shook the fart sack off and submitted their daily downpainment. No FNGS, a short disclaimer to let everyone know how we do this thang and we’re off.
Mosey to daycare parking lot for COP
COP
SSH x 20, ISW x 20, Merkins x 20
That’s enough of that. Mosey out to 51. Indian Run from strawberry lane to davie park. Slow mosey into the playground.
The Thang
Cindy AMRAP – 5 x Pull ups, 10 x Merkins, 15 x Squat, 1 lap around the parking lot. 10 mins on the clock. Go!
Finish your last set and plank it up in the parking lot. Last one out close the gate.
Plankorama – Semi Gloss led some left and right side arms/legs high and passed back to YHC. 6 inches + 10 count from Geraldo, back to plank. Semi gloss moves to recover but no such command was stated. 6 inches + 10 count Skywalker. plank. 6 inches + 10 count Semi Gloss. plank. 6 inches + 10 count Stage Coach. plank. 6 inches + 10 count YHC
Up and slow mosey to 51. Indian run back to strawberry lane
Quick stop off at the daycare for some Mary.
Flutter x 20. Rock Hopper x 10. Dolly x 15. Rockhopper x 25. Rosie x 20. Mtn Climber x 10. LBC x 20. Mtn Climber x 10. Heels 2 Heaven x 20. Rock Hopper x 10
Mosey back to SCMS parking lot. Line up at the east end. 10 burpees OYO and AYG to the west end of the lot. 100+ yards
At this time YHC was having a vision quest from O2 deprivation.
Moleskin:
Lots of new faces out there this morning. I suppose that happens when you’re on IR for 2 months. Encouraging how strong F3 is almost 5 years after the first work out. Triple Claps to all of you for your commitment to reach more sad clowns and help us build a strong, responsible and morale group of men. This country needs us now more than ever. It is truly and honor to be able to lead the PAX.
That said, Semi Gloss can’t follow instructions, but we all knew that. Keep trying brother. Stage Coach is a ray of sunshine all the time and counts like the MicroMachines guy. I missed my opportunity to call out the PAX on their counting. Seemed pretty dazed and confused out there. Next time I’ll get on everyone. Header can never be beat. Ever.
Announcements:
12/12/15 Xmas party @Sardis country club – Contact Geraldo to help
11/14/15 GoRuck Brew Ruck – Contact Dora if interested
1/9/16 Joe Davis Run
Mosey to the school for cover.
Warm-up
SSH x 25 IC
Merkin x 15 IC
MTC x 25 IC
LBC x 25 IC
Squats x 20 IC
SSH x 25 IC
The Thang
Short Oregon Drill in the parking lot
3 sections
Jog section one lunge walk to section two.
Medium jog section two lunge walk to section three
Sprint section three, then jog back to beginning for 25 merkins.
Jog section one frog jump to section two.
Medium jog section two frog jump to section three
Sprint section three, then jog back to beginning for 25 merkins
Jog section one.
Medium jog section two
Sprint section three, then jog back to beginning for 25 merkins
Back to school for cover
LBC x 20 IC
People chair 20 jabs IC
Bicycle x 20 IC
Burpees x 10
Jog section one backwards lunge walk to section two.
Medium jog section two backwards lunge walk to section three
Sprint section three, then jog back to beginning for 25 CDD
Jog section one lunge walk to section two.
Medium jog section two lunge walk to section three
Sprint section three, then jog back to beginning for 25 CDD
Jog section one.
Medium jog section two
Sprint section three, then jog back to beginning for 25 CDD
Back to school for cover
Protractor
Burpees x 10
Peoples chair w/ shoulder press x 20 IC
Burpees x 5
Russian twist x 20 IC
Burpees x 5
Jail Break back to parking lot
I really wasn’t sure what to expect on a rainy Monday morning. To much surprise there were 4 people already to go when I pulled in. We had a couple new folks to the site. A fellow Buckeye fan is always welcome. Not only was Heisman a Buckeye he was someone that really pushed the group. The Indian Land guys know how to bring it! McStuffen was another one that really brought the juice. The more Jingles shows up the better in shape he is getting. Frack is getting back to his old form. Doesn’t even look like the had a knee injury.
Site moving to Cuthbertson Middle School 11/30
12/12 Gladiator Games in Indian Land
21 Pax elected to attend Bagpipe this fine Tuesday morning despite the many obstacles that lay before them. 2 consecutive days of rain, MNF the night before, election day, nagging injuries, a warm bed, you name it. The potential excuses were many, but Area 51 rallied and was many-er…er.
YHC had been waiting to lead a group of Pax that was divisible by 3. Once YHC realized that day had finally come, a faint tingling sensation arrived and quickly erupted into what can only be called F-Threedom. And so it was. Teams of 3 working together to save themselves, and quite possibly, the world. Original workout plan torn asunder, the disclaimer declared, it was time to mos.
The Thang
And mos we did. To the parking lot behind a little place YHC likes to call the “Courtyard Marriott” for some COP.
SSH x 20, IW x 20, Mountain Climbers x 20. That’s enough of that. To Loch Ness.
Catch Us If You Can
Partner A carries Partner B. Partner C performs 7 burpees (7 in honor of 7-0 start by your Carolina Panthers), and then sprints to catch the pair. Partner C then carries Partner A. Partner B performs 7 burpees and then sprints to catch the pair. Partner B then carries Partner C. Partner A performs 7 burpees and then sprints to catch the pair. Repeato around Loch Ness until back to the start. Mary while waiting for 6. Mos to entrance of Snyder’s-Lance parking lot.
Sleigh
Partner A pushes the sleigh (which is Partner B) up the hill on Ballantyne Corporate Place. Partner C performs 10 diamond merkins and then sprints to catch the pair. Partner C then pushes the sleigh (Partner A). Partner B performs 10 diamond merkins and then sprints to catch the pair. Partner B then pushes the sleigh (Partner C). Partner A performs 10 diamond merkins and then sprints to catch the pair. Repeato until team reaches the bridge at the top of the hill. Run back to the start, Mary while waiting for 6.
Anchor
Partner A pulls the anchor (which is Partner B) up the hill on Ballantyne Corporate Place. Partner C performs 10 werkins, and then sprints to catch the pair. You get it. Repeato until team reaches the bridge at top of hill. Run back to the start, Mary while waiting for 6.
Triple Check
Partner A runs around the the Snyder’s-Lance building while partner B holds Al Gore (chair squat) and partner C holds plank. Rotate until all three members have cycled through.
Bear Crawl Merkorama
Bear crawl through Snyder’s-Lance parking lot, stopping at each parking spot line for a merkin. Continue for an eternity.
6 Minutes of Mary
Circle up. Boxcutters x 20. Then the pax took over and called out exercises for roughly 300 seconds. We performed several repetitive motions utilizing gravity and up to four limbs. Each.
Back to the Vine (a ‘Merican kitchen, from what YHC has been told).
Moleskine
Site FNG McGee (recent relo to A51) said “You guys do things weird down here”, and that made my day. Please come back McGee. Thanks for the opportunity to lead.
Announcements
Gladiator Games – 12/12
A51 Christmas Party at Sardis Swim and Racquet Club 7400 Thermal Rd, Charlotte, NC 28211 (M’s invited) – 12/12
Joe Davis Resolution Run – 1/9
Work that was done:
Mosey to lower parking lot doing two handed KB push presses all the way with a midpoint stop for 20 Merkins
Partner up with someone of like speed
Major Set 1
20 Two handed swings
20 Snatches (10 each arm)
20 Lawnmower Rows (10 each arm)
After each set of three exercises – Race partner up, down, and back up hill – last one to the road bear crawls down the hill, winner does jump squats
Repeat x 3
Sprint/Race around the large greenspace/hill between parking lot and road.
Major Set 2
20 Racked Squats
20 Clean and Press
20 High Pulls
After each set of three exercises – Race partner up, down, and back up hill – last one to the road bear crawls down the hill, winner does jump squats
Repeat x 3
back to upper parking lot doing two handed KB push presses with a midpoint stop for 20 Diamond Merkins
Circle up
20 Clean and Press
30 Two handed Push Press
30 Two handed Bent-over Row
Ye Olde Moleskin:
The rain held off nicely and it was a great morning for a workout…Bulldog and a few others made it out even though they stayed up for the Panthers win. Not sure what the other normal crowd had as their excuses?? There wasn’t much chatter and the workout was more of a beater than I had planned…Bulldog decided to swap out Peacock’s (site FNG) 20 lb KB that Witch Doctor gave him for a 40 lb. Bulldog, as is the norm with him, called out Peacock’s manhood and Peacock took the bait. Peacock said about 15 minutes in that he was thinking Skunk Works would be his favorite F3 workout, but the 40 was doing it’s damage and he wasn’t thanking Bulldog for the kind gesture at the start of the workout…25 minutes into the workout Peacock had to be excused before his shorts exploded and he ran off to find relief. We all chose to give him fist bumps at the end and I made sure to sanitize my bell. A few name change ideas were thrown out, HC being one of them…which could have been deemed appropriate because of our workout locale (but at the same time very inappropriate so it was held off…your welcome TR), but he pulled himself back and finished well. Strong work to use a 40 for your first KB workout! Thanks for bringing him out Dollywood!
Posted on behalf of Probation…
6 full grown men showed up on a soggy gloomy morning to better themselves and get huge.
Modify when needed
Democracy rules, the Q had to modify his workout. No running today.
Slow Good Mornings x 20
Hand Slap Merkins w/ Partner x 20
Swings x 1 min
LBC x 30
Merkins x 20
Tiger Rag Curls x 1 min
Flutters x 20
Diamond Merkins x 20
Cleans x 1 min
High Knees x 30
Wide Arm Merkins x 20
KB Chest Press x 1 min
Burpees x 10
Merkins x 20
Preachers chair x 30 sec
Preachers chair w/ KB Press x 30 sec (good idea on paper, not so much)
Lawnmowers x 15 each side
High Knees x 30
Plank x 1 min
Diamond Merkins x 20
Form Groups Of 3 – Rotate 2 Times Through
Double KB Press x 15
Dead Stop Swings x 10
Alternating Arm Cleans x 10
High Knees x 50
Tiger Rag Curls x 50
LBC x 50
Moleskine:
Great to see the Foxhole men aren’t scared away by a little rain. We quickly grouped and found the perfect shelter for some good ol’ fashion kettlebell work. Originally planned some running mixed in but torrential rain and slinging cannoballs around don’t mix well so we through in a bunch of other stuff to wear everyone down. Great to have Wild Turkey out to Foxhole for the first time and hope he continues to come out! Great effort by all out there, the regulars doing their thing and some of the new guys taking on more challenges.
Announcements:
Joe Davis run on 1/9
Area 51 Christmas Party is 12/12 at Sardis Swim and Racquet Club 7400 Thermal Rd, Charlotte, NC 28211. Save the date
Gladiator Games 12/12
The Thang:
Moleskin:
I need to start by saying that this Q for me wouldn’t have been possible without the mentoring of Mr. Purple Haze. I’m truly a better Q for having had him there. Without him, I wouldn’t have had anyone questioning when we were going to make our first stop, anyone to correct the volume of my voice when we circled up at the ARBO, nobody questioning the appropriateness of when and where to take a 10 count, etc. And for this, I say “thank you, Haze”.
Although we came up a bit short of my 6 mile goal (about 5.5miles) by my count, I felt like the workout was what I needed. Although there weren’t any FNG’s, there were a few new faces to me. Icicle, Cain, and Utah, good to meet you gentlemen. Very impressed with the way Utah pushed through. Well done.
As we were heading back down 51 I hear “runner ahead” from the group and then I hear some chatter along the lines of “is that Mr. Brady”? And then “It has to be…look how low that person has his arms”. Sure enough, with about 3/4 of the workout completed, we find Mr. Brady who had been wondering Raintree looking for us for the previous 45 minutes. Hence the 17.25 Pax…I just wouldn’t feel right about giving him full credit for this performance.
With the strong performance by the Panthers last night and the rain all night, I was expecting a much smaller group this morning. However, I was impressed with the numbers. And for those of you who were overserved at the Panthers game and couldn’t get out of the fart sack….you should be ashamed. You know who you are….
I appreciate the opportunity given to me to lead the group this morning. Job well done by all. Looking forward to next time.
Announcements:
Hariball is urging us all to get out and vote today
TL is putting a FastTwitch team together for the Turkey Bowl which will be held on Thanksgiving morning at 7:30am. I missed the location to reach out to TL if interested
Joe Davis run on 1/9
5 MEN gave up the comforts of the dry, warm bed to celebrate the Panthers’ OT win by tackling The Smokey. Here’s what happened:
THANG
Turn left out of OP to run the mile down to Providence Lane West. For those unfamiliar, this half-mile long road has a slight hill with five side streets.
Route: Strava map – love the elevation graph
Mosey down Providence Lane West and complete the following at each side street: 20 jump squats, 20 merkins, 20 knee ups (A little twenty twen twen). 100 of each per trip.
At Lancer, turn around and run up to Rea (no stops – this is a pure run / AYG up the hill). Repeat.
Most got in close to two full circuits, so something like 160 merkins, jump squats, and knee ups with close to 4 miles of running. Appreciate One Eye providing the take out.
Moleskine
With about 4-hours of sleep, YHC was moving a little slower today (and apologies for not putting a full, creative effort into this BB either). If memory serves, Agony and I clocked 4.8 miles + last time, but One Eye and I only hit 4.3 today with two full circuits. Cheese Curd finally figured out his alarm clock and made it out on a Tuesday. Glad to have you, brother, and by the way, it’s always going to suck. That’s by design. Ickey and A-bomb are becoming regulars. Great to have you guys coming out. This one is a little more run heavy, and I remember my legs killing me from all the jump squats after the first time we tried this. Going to be a sore night / morning, I imagine.
Sundancer was a no-show, as were a lot of regulars, so all bets were off.
Announcements
We’ll be back at it next week.
-Kirk
The call was put out for PAX to bring kettlebells if they had them, I honestly didn’t know what to expect since there was a Panther’s game last night and wondered if I would be by myself.
Well, I should have more faith in the PAX, five strong men evaded the warm dry #fartsack for some fun with our bells.
The Thang
Hairband mile
COP
Imperial Walkers x 10
Low Slow Squats x 20
Wind mills x 15
Arm circles forward x 20
Arm circles backwards x 20
Partner up for catch me if you can
P1 farmer carry kettle bells
P2 Called exercise, initially 10 merkins then catch up to partner
flapjack following the road around until you are at far end of fields (so about halfway point),
Circle up and do 50 kettlebell swings to allow PAX to regroup.
Continue to 3/4 point around this time LBCs are the called exercise
Circle up and 25 Tea Baggers/Sumo Squats
Continue back to cars with Carolina Dry Docks as the called exercise.
Grab your bells and mosey to park circle with the “Location of Future Artwork” sign
Stay with partners
P1 run to Carolina Courts building
P2 does called exercise
Flapjack
Round 1: KB curls
R2: Squat press
R3: Triceps
Enough running….
10 Merkins w/ right hand on bell
10 w/ left hand on bell
10 both hands on bell/diamond
Pick up your bells and mosey to cars
6MOM
Flutter w/ kb press for extra credit x 20
Rosalita x 20
I think there was something else but #02dep has me forgetful
a few no name stretches
COT
Moleskine
Happy to report Panthers are 7 & 0 and 5 PAX still got out of the fartsack for a solid beatdown. While my knee is not 100% it is close enough so this was not a 0.0 and moving around campus like we did carrying kettlebells made this a smoker! A few 10 counts were thrown in and at one point I thought we lost Turnpike, turned out he was walking on the other side of the cars possibly trying to keep from splashing Merlot? Just means he was putting in some hard work as everyone did.
I love the kettlebell because it adds so much to a workout. Nomad at one point said something along the lines of he didn’t realize it was such a torture device. Yes, yes it is, in a good way.
Glass Joe poked the bear and was not even there to take part in the fun, that’s ok. Notice this was called Headbangers Ball(bell) Pt.1
Announcements
Get your Union County Shirt(s) while the ordering is still open!
F3 Union County Pre-Order August 2021
Thanks to CT taking us out.
Always an honor to lead and now I want a nap… and some Advil.
AYE!
(Posted on behalf of Lobsta Roll)
Happy Halloween and another Lobsta Roll Q. That makes 3 for the week. Q is sure by now some are getting tired of Lobsta but who ever really gets tired of Lobsta. . .
We started our journey by going off-campus along the mile-ish route that takes us up McKee to the firehouse and back around through Cold Cuts (MIA) hood. Along the way we stopped a couple times for moving COP with SSH x 50IC, IW x 50 IC & Merkins x 25 IC.
Next up some block work on the soccer field. Exercises were Goblet Squats, Shoulder Press, Block Curls, and Tricep Extensions:
Return the blocks and off to the playground by the launch point. . .Partner up
Circle up for 2 mins of Superman and Banana (aka reverse superman), alternating every 30 secs from superman to banana
COT
NMM:
Announcements:
Gents – there are a crap ton of excuses not to post in the morning. Yes, it will be wet, if not raining. Yes, MNF is in Charlotte, and the eyes of the NFL-loving public will be on the Panthers. And yes, this workout is a re-run. It is a non-stop, solo grind that is definitely not for the faint of heart.
With that said, we’re running back an original called “The Smokey” – name makes more sense with the video. We will be going Nascar style and turning left out of OP to run the mile down to Providence Lane West. For those unfamiliar, this half-mile long road has a slight hill with five side streets.
Route: Strava map – love the elevation graph
Mosey down Providence Lane West and complete the following at each side street: 20 jump squats, 20 merkins, 20 knee ups (A little twenty twen twen). 100 of each per trip.
At Lancer, turn around and run up to Rea (no stops – this is a pure run / AYG up the hill). Then repeat the whole set.
Complete 3 sets #stretchgoal, or at 6:06, run back to OP. First one back leads Mary until all are back.
Total of +/- 5.3 miles with some decent elevation change, 300 jump squats, 300 merkins, and 300 knee ups, if completed.
On its maiden voyage, I believe a few of us hit 2+ complete sets covering +/- 4.8 miles with 200 each of the exercises, so yes, there will be running and a bunch of exercises. And… it may be raining. And… I’m setting odds of an unnamed member of the pax spilling merlot, after enjoying tonight’s game, at 3:2 (must be present to win).