At 0515 on Tuesday morning, the Swift PAX will launch from the Vine American Kitchen at the Ballantyne AO for the weekly speedfest known as #Swift. Come early at 0500 from some extra 2nd F warm-up.
The Thang:
A solid 8 took on the AMRAP of the “F3 Grinder”. As usual we warmed up in the parking lot waiting for Snoozebutton to make his 5 minute LIFO showing.
The THANG:
warmup with 50 x side straddle hops and 25 x low squats
run to bottom of hill near greenway for “F3 Grinder”
4 rounds
20 burpees, 20 squats, 20 lbc’s, 20 merkins, and .25 mile hill sprint
.5 mile jog thru greenway
Indian Run back to AO.
The MOLESKIN: not too much mumble chatter as this grinder keeps the heart rate at about 80% or better. #smokefest. Solid strong group. YHC apologizes again for taking us over the time; where is my stinking watch?
Group stayed together for the most part and everyone got all of the reps in. Proud of the pax on this hard workout. Welcome back Wojo of the IR.
Peace on your week. Sorry for the delay.
I am still sore from this one,
GOP
15 Trick or Treaters were hopeful, but they rang the wrong bell. Dr. Kevorkian answered, and this is what was passed out:
SSH x 31
IW x 31
MC x 31
LBC x 31
Merkins x 31
Knee Raises x 31
Mosey to the Right
Box Jumps x 10
Derkins x 10
DIPS x 10
Step Ups x 10
RINSE and REPEAT
Mosey to the Right
People’s Chair:
Regular, Rt. Leg Up, Regular, Lt. Leg Up, Regular, Air Presses x 31, Air Punches x 31
RINSE and REPEAT
Mosey to the Right
Pair up:
Partner 1 does 8 point Burpees x 10, Partner 2 does Incline Merkins until tapped.
RINSE and REPEAT x 3
Mosey to the Bridge
Lunge walk forward across bridge, turn around Lunge walk backward to start, turn around Bear Crawl halfway, then Crab Walk all the way till the end.
Mosey to the Track
Indian Run around track
*Editor’s Note: This was not your 2.0’s Indian Run, this was diabolical. Pax counted off by two’s, with groups going to opposite sides of the track at 50 yard line.
Both groups running counterclockwise, last man sprints past the front of his group, all the way to front of other group. Basically turned onto a 440. Cue the Merlot….
Mosey to the Rock Quarry
Pick up a “friend”
Bicep Curls x 15
Shoulder Press x 15
Overhead Tricep Extensions x 15
Mosey to Starting Point
Heels to the Heaven x 10
American Hammers x 31
Moleskin by Snowflake
This was a very good (by that I mean miserable) beatdown by the good doctor. Well thought out and painfully effective. Quads were on fire during the People’s Chair, that lasted about two days. And then we got to the track….Truly a case of Assisted Suicide.
News:
Joe Davis Run – 5K & 10K in Early January, (contact: Bratwurst)
Spartan – Beast on November 14th, (contact: Kevorkian, Transporter)
F3 Soccer Game – Matthews Sportsplex on November 7th (contact: Bratwurst)
6 foolish pax showed up for a rain soaked beat down. No FNGs and a brief disclaimer and we head off into the gloom. YHC got enough time in our mosey to the front of the school to figure out a plan to stay mostly dry. Under the school walkway we commence.
COP – in cadence
SSH x 25, ISW x 25, merkins x 15, mtn climbers x 20 (ISW = Imperial Squat Walker)
All warmed up we mosey around the corner for a little partner work.
The Thang
6 guys = 2 groups of 3 for a little circuit work. 2 guys run up driveway to strawberry lane and back as the timer. 4 stay back out of the rain and do called exercise. Goal was 50 of each exercise with everyone running a round. Dealers choice on exercise. Lbc, slow squats, balls to the walls, protractor, cdd, last set was burpees and all you got on run. (Crowd pleaser)
Take a break for Peoples Chair. Bout a minute with lots of Air Presses.
still got time for some Mary with a hee haw twist. In cadence Dolly x 25/Donkey Kicks x 10, Flutter x 25/DK x 10, Rosalita x 25/DK x 10, LBC x 25/DK x 10, Heels 2 Heaven x 25/DK x 10
3 mins left leaves time for a little Jack Webb to stop by. up to 5 and back down. 25 Merkins/100 Air Presses
Mosey back to the start
Moleskin:
Lots of hard work out there this morning. Glad I could lead in the rain. Was hoping to see Simba out there with a bag over the boot. No dice. Oh well. Heal up fast buddy. We know your dying to get back out into the gloom. Bogo is getting used to the format. Welcome brother. Adobe, Marge and Boo Yeah were pushing hard on runs. Apparently trying to dodge the rain drops. Fireman Ed was our mumble chatterbox for the morning. Nothing new with that. Although I heard out of him something about maintaining fat-burn zone. I tried brother. I tried. The rain could not put a damper on our spirits but did completely screw up my pre-thought out workout plans. Good thing we have an awesome facility with some “dry” options. Once again, Thanks for letting me lead. Udder out.
Announcements:
Joe Davis Memorial Run price just went up. Register now and join in on one of F3’s biggest race gatherings in Charlotte. (Fort Mill technically) Joe Davis Run
Basecamp is looking for Q’s. Get with Fireman Ed or Simba to sign up.
Area51 X-mas party. Rumors are its 12/12 at a country club. Stay tuned for more details. If you wanna help, contact Geraldo.
Eight of South Charlotte’s strongest (the rest were afraid they might get wet) gathered to start the week off right at DMZ. Yes it was raining but F3 is about pushing outside your comfort zone so that’s what we did (under the cover of the portico at the church). For all those worried bout the rain, here’s what you missed:
The Thang
Mosey over to portico (wood/brick columns but still meet the definition I think) for alternating COP and running in the rain ( we had to get a little wet otherwise our wives wouldn’t believe we worked out)
Round 1 – SSH, slow squats, merkins, she hate me (squats, merkins, mountain climbers), 5 burpees OYO, run around the back
Round 2 – Plank for the six, diamonds, CDD, stagger right merkins, stagger left merkins, Peter Parkers,10 burpees OYO, run around the back
Round 3 – Six minutes of Mary (LBC, Rosalita, low flutter, knee ups), 15 burpees OYO, run around back
Round 4 – Peoples chair (one legged at times) with air presses, balls to the wall, LBC, 20 burpees OYO, run around back
Round 5 – Wall circuit (jump ups, decline merkins, dips) – 20 and than 15, 15 burpees OYO, run around back
Round 6 – Plank, jumping lunges, partner sit ups (20 and than 15), leg throws, 10 burpees OYO, run around back
Round 7 – Plank and 5 burpess OYO to finish
Naked Moleskin:
The rain was a blessing as original plan was bent Jacob on the steep slope in Mountain Brook with burpees (1 to 7), jumping lunges (2 to 14) and jump squats (3 to 21). I for one was happy to have the rain force an audible. This workout was not overly difficult but we worked the entire body (only thing missing were pull ups – I need a lot of those).
Eight was a perfect number as we fit easily into the portico and the smaller group helped me remember all the names (didn’t need the iphone). Pot Hole is possibly the most consistent attendee at Carmel Road so T- claps. Bushwood left the kids at home alone but TR or Agony pointed out not to worry as he lived so close we could hear the smoke alarm if it went off. TR of course did only half the exercises – he needs to publish a list of approved exercises so we can keep the nantan of South Charlotte engaged. Agony pointed out repeatedly how he loathed burpees but the audible to jumping lunges didn’t seem to make him any happier. Agony, Bushwood, and TR kept pushing the pace on the runs while BOG, Razorback and Doogie made sure they didn’t get too far ahead. I was the one squealing like a pig trying to keep up. Pig
As always, it was an honor to lead this am and I appreciate all the support (and limited haranguing).
Announcements:
Except when Simba fartsacks and Bushwood has daddy duty, Third F at Dunkin Donuts after DMZ.
Metro versus South Charlotte soccer match this Saturday in Matthews. It should be awesome and wish I were in town even though I have never played soccer in my life.
Watch out for more detail on the South Charlotte Christmas party (somewhere in South Charlotte and some date I forgot).
Sign up for Joe Davis Memorial run on Saturday, January 9 at Walter Elisha Park in Fort Mill – sign up at Joe Davis Run Sign UP, Great way to start the new year.
4 men made the wise decision to post at Olympus on this Halloween morning and discovered only tricks were on the menu as the treats would have to wait until later in the day.
COP:
IW x 20 IC
Merkins x 15 IC
Two-Hand KB Swing x 20 OYO
Good Mornings x 20 OYO
One-Hand KB Press x 10 R/L OYO
**Partner Up (like size bell) for Farmer Carry/CMIYC**
P1 carries KB/P2 x 10 merkin chasers, flapjack to hill in Greygate:
Round 1: P1 2-hand swings/P2 runs to bottom of hill for x10 squats, flapjack until 100 cumulative swings completed.
Round 2: P1 Goblet Squat/P2 runs to bottom of hill for x10 CDD, flapjack until x75 cumulative Goblet Squats completed.
Round 3: P1 Upright Row to 2-Handed KB press/P2 runs to bottom of hill for x15 Mtn. Climbers, flapjack until 100 of the KB movements completed.
Farmer Carry/CMIYC back to ELE parking lot with x10 merkin chasers
**Keep same partner for double KB sequence**
–3 sets of 5 double KB hard stop swings/P2 rest while P1 works, flapjack
–3 sets of 5 double KB hard stop cleans/P2 rest while P1 works, flapjack
–3 sets of 5 double KB snatch/P2 rest while P1 works, flapjack
Monster Mash:
3 rounds of:
x3 two-hand swing
x3 R/L 1-hand swing
x3 R/L Snatch
x3 R/L Clean & Press
x3 R/L Rack Squats
2 Rounds of x4 same movements/sequence as above
1 Round of x5 same movements/sequence as above
Finish up with some Mary:
x20 LBC’s IC
x15 Flutter w/KB Press IC
x10 Greg Louganis OYO
We’re done!
Moleskin:
Great work men, only 4 in numbers, but a lot of great work done by all today. That low rep sequence towards the end was a lot harder than it looked on paper. Bulldog and Ickey Shuffle were strong as always, leading the CMIYC and YHC and retread put in some hard work bringing up the six. When it was just IS and I in the parking lot we were contemplating on whether or not to workout so thanks to Bulldog and Retread for showing up to make sure the workout was on as planned. Thanks men, for the support of Olympus. It was a pleasure to lead!
Announcements: Sign up for the Joe Davis Run to be held on Jan. 9th in Fort Mill
Thank you to Bulldog for a great prayer to take us out.
Gullah
13 men showed up at The Matrix this morning despite the rain that has been coming down steadily for nearly 24 hours. YHC properly(ish) disclaimed the group. First exercise – go grab a rock and head back to the overhang shelter by the front of the school.
COP, or more of a row of pain this time.
SSH x 29 IC
Merkins x 25 OYO
IW x 25 IC
Staggered Merkins (right hand on rock) x 25 OYO
LBC’s x 25 IC
Staggered Merkins (left hand on rock) x 25 OYO
Flutters x 25 IC
Rock bench press x 25 OYO
Partner up.
Round 1: P1 Runs to playground for 10 pull ups and back, P2 (w/ rock) does 20 overhead press, 20 curls and repeat until P1 returns. Flap jack. Plank-o-rama
Round 2: P1 Runs to playground for 10 hanging knee raises and back, P2 (w/ rock) does 20 tricep presses, 20 goblet squats and repeat until P1 returns. Flap jack. Plank-o-rama
Peoples chair with air press, and rock front extensions? x 15 IC
Round 3: P1 Runs to playground for 10 pull ups and back, P2 (w/ rock) does 15 bent over rows, 15 tea bag squats and repeat until P1 returns. Flap jack. Plank-o-rama
Peoples chair with rock overhead press with front extension x 15 IC
Round 4: P1 Runs to playground for 10 hanging knee raises and back, P2 (w/ rock) does 15 russion twists, 15 flutters with press and repeat until P1 returns. Flap jack. Plank-o-rama
Peoples chair x 75 air presses IC
Return rock and circle up at cars for 25 merkins OYO
Soggy, dripping, and pruned moleskine:
The Men of F3 Area 51 never cease to amaze. A cool dozen of you showed up to join me on a morning that most other rational human beings would have spent in bed. Or maybe at the Y next to a fern. Nope, you chose to get wet first thing on a Monday morning. Just be thankful Uncle Leo wasn’t leading this charge. He very well may have had you doing log rolls across the field.
Started out the morning letting the PAX know that I spent too much time running in the rain yesterday and had little interest in either one of these this morning. So, not much of a head fake or secret plan. Just grab a rock and head for shelter.
Strong work by all. The team of Lobster Roll and Fire Hazard seemed to be leading the charge. No one was far back. Good to see Prohibition back on the circuit after a strong showing at the Chicago Marathon. I proclaimed my jealousy for him being done with his 26.2 while Back Office and I commiserated over continued training regimens. Pop Tart also back in the regular rotation after busting up his toe in a Spartan Race a month or so back. I think Smokey got the “biggest rock/poor decision making” award for the morning.
I appreciate all of you being out there and giving me the honor of leading. Thanks to Smokey for the send off.
No announcements in the rain.
-Alf
14 PAX decided the best way to celebrate Halloween was to start with a beatdown #F3Outland style! Knowing the temptation of delicious candy was in the evening forecast, YHC decided to plan a smokefest to help balance what would ultimately end up in a sugar coma! With fair warning abundantly tweeted Friday night, I knew the PAX would be ready to rock and roll Saturday morning!
Here’s how it went!
THAT PRE-THANG
0600 – #Sadclown 5-miler Stars Abound Pre-Run – More on this later…
THE REAL THANG
HairBand 15K – including Hill & sidewalk around Spirit Rock Down to Buses
Weave the Cheese
Circle Up at end of bus Line for
COP
Disclaimer Given
SSH x 25 IC
IW x 15 IC
10 x Burpees for Shepard .. Late / Gloves… something
MC x 15 IC .. stay down in plank for
4 Count Slow Merkins x 15 IC
2 Line Indian Run to First Elementary School
Lunge Walk to First Light Pole (When finished sweep back around to the six continue on)
Run Medley to playground including Backwards run/Butt Kickers/Karaoke R/L
At Playground
3 Sets of 5 x Pull-ups, 10 x Merkins
Run Lap around Track
Repeato
Plank-O-Rama until PAX complete
Mosey to Gate where EE has PAX count off into 2 teams.
Then proceeds to pull out the SEP’s (Super Epoxy Plates – 2 x 45#’s)
One member from each team takes turn on Hairburners while the remaining team members rotate through called exercises. Rotate between:
7 x Burpees
15 x Flutter/Dollies
20 x LBC
Continue down the Road to Nowhere until we get to the Baseball Field (~ 0.4 mile)
Mosey to Fieldhouse building for
PC w/ AP x 50
Speed Squats x 10
PC w/ AP x 40
Speed Squats x 10
Mosey to Stadium Track Football Field for 100 Yards of Kamikaze Suicides Leg Burnout
Start at Goal Line w/ 15 LBC
Sprint to each 10 Yard Line and perform exercise & backwards sprint back to Goal Line
Exercises correspond to first number of the Yard line:
10 Yd Line – 1 x Burpee, 1 x BombJack, 1 x LSS
Backwards sprint back to Goal Line w/ 15 LBCs
20 Yd Lin – 2 x Burpees, 2 x BombJacks, 2 x LSS
Backwards sprint back to Goal Line w/ 15 LBCs
Continue to 555 @ 50 Yard Line then start counting back down 444 @ 60, 333 @ 70 etc.
When you reach opposite Goal Line 5x5x5 and 100 yd backward sprint to home goal line
Random PAX call Mary while everyone finishes
Freddy Mercury’s
Flutters
LBCs
Not much time to spare so let’s cram a Glory Lap in for good measure!
Full lap around track including up and down all Stadium bleachers Isle steps on both sides of the field!
Mosey back to Parking Lot for COT – 0805 Late #SorryFellas
DONE!!
ANNOUNCEMENTS
COT
Thank You Late Show for the strong take out!
MOLESKIN
Great work today by all. This workout ended up being a Pre-Candy Smokefest but the PAX took EE’s Tricks and Treated themselves with some fantastic work. CT said we covered 3+ miles during the workout #sorryDT so everyone got a treat of a little extra distance to go along with much station pain!
0600 – I show up for the Pre-Run knowing I could be going solo since many of the regular runners were out for various reasons. When who pulls up? The Late Show (name change?). Thrilled at the thought of not having to go #sadclown, I ask him are you here for the Pre-Run, to which I get a reply, “No, I have some things to do” ???? WHAT? What do you possibly have to do at 0600 at Sun Valley Middle? So YHC heads out into the darkness while TLS does wherever he did.. at 0600…at Sun Valley Middle?!?!?!?! Maybe he was just too excited to sleep. Tclaps to Happy for the Double Shovel Flag this morning! Smoky turned it on and up this morning leading most of the exercises #strong. Sets of Hairburners only enhance a beautiful Sunrise over the fields of #F3Outland! The High School Stadium now has a Ft. Knox fence around it and up and over was questionable at best. But this is F3 so we do what it takes! Even the foul smells from the field house bathroom only caused us to work harder and faster!
Great work today, Happy Halloween, don’t eat too much candy, and I hope your legs are thanking you like mine are for me!
Always Enjoy Suffering and Growing with the Great Men of Outland!
Double E
10 men assembled on the grounds of Olde Providence Elementary, determined to earn the right to feast on Halloween candy come evening, having conquered the tricks of the gloom. Here’s how it happened:
The Thang
COP:
Mosey to the playground
Mini Murph
Mosey to football field
Mosey through the ‘haunted’ forest to the neighborhood hill beyond
Triple Nickel
Mosey back to football field
Mosey to concession stand
Refreshments
Mosey to front of school
Mary – in the long, cool, wet grass (infested with ants, I’m told)
Mosey back to the launch parking lot
Done
COT
Announcements:
Joe Davis Memorial Run – January 9th – 5k & 10k options – great event for your first running event (YHC & many others had their first at last year’s event) – raises funds for the Keystone substance abuse treatment center – in memory of our own Rock Thrill’s brother
Virgin Q – Ascent is a great and welcoming AO for your first Q. It’s a great opportunity to step up to support and give back to the Ascent pax. It’s not as hard as some may fear, and it’s actually pretty fun. Plus, you get to choose all the exercises! Additionally, you can split the Q with a veteran Q for added support and to lessen the time requirement of your first Q. Let Pele know if you’re interested or have questions.
Naked Moleskine:
Wow! It was great to see the pax continue to roll in as we neared “go” time. 10 pax, a mix of new (to YHC) and familiar faces, was a great start to this Halloween morning. In the spirit of Halloween, YHC wanted to come up with a clever Halloween theme, but sadly, your Q is/was not very creatively gifted. Therefore, you had to settle for a bag full of tricks, instead of treats. And you all crushed it! Some good-natured mumblechatter & grumbling at times, which is expected or Q isn’t doing his job, but you jumped right to work. Well done! (And, I hope you’re experiencing a little “comfortable” soreness this morning – the reminder of your solid workout and promise of gains to come!)
The Murph (& Mini or 1/2 Murph) and Cindy (from Crossfit) workouts are well known to be some of YHC’s favorites, as they provide a solid beatdown, allow you to get some serious volume, and provide a great benchmark of your progress over time. Plus, we don’t get enough pullups in our workouts, so we made up for it today!
The Triple Nickel just sux, but hill repeats are good for us (some I’m told). So, we did ’em.
The Refreshments at the Concession Stand were to give us some needed lateral movement strength, as you just don’t get that in straight-line running, and the Bulgarian split-squats provided more stability plus leg & glute strength training.
Thanks, as always, for the opportunity to lead. It’s an honor, and I hope, if you’re not already a veteran Q, that you grab hold of the opportunity for your Virgin Q (VQ) soon!
Aye!
19 decided it would be a good day after all the threats of Zombies to post at Stonehenge (language) to see for themselves what all the fuss was about.
Bloody Moleskin:
It was an honor to lead again today. Mr. Bean calls it a VQ if you never have Q’d Stonehenge. Now I think I understand why! Great group of guys posting today. Thanks to Tiger Rag for bringing the iron and so graciously setting up. Also for the closing prayer. Tclaps to TR and Outback for a little pre-run before the post.
Items of Interest:
GLADIATOR GAMES V ON 12/12/2015 – all levels of fitness are welcome. Step up and post!!
2016 Joe Davis Memorial Run – Support our Brother Rock Thrill as his event changes lives!
Area51 Christmas Party on 12/12/2015 – Look for tweets and info