The thang…
7 am 7 pax and 1 FNG showed up for with tickets on the pain train….
We started with a warm up jog to back parking lot, did some warm up exercises and a quick stretch.
From there we headed over to the rock pile, partnered up, and grabbed a rock. it full on night time for the beginning of the work out. not used to that on Sat. We decided to stay on the on the pavement and avoid holes, so…..
Everyone lined up and did an Indian run to the soccer field for some Hammer Time. Each Set includes
We all did the first set staying together and doing and indian run between pain stations. After which it was a full on race. Harley and Cable Guy battled back and forth for the lead, with Harley eventually pulling it out in end. After 3 cycles it was 8 am and time Mosey back.
Moleskin
Harley finished us with a prayer that was so inspiring he officially was designated The Rock’s Chaplain, and has prayer duties from hear on out.
Dead Lift finally got his neighbor to come out and when it was found out he was a fellow Clemson Tiger, i promptly named him after one of my favorite places at Clemson Bowman Field.
Great work everyone, and so sore…….
8 brave souls accepted the challenge of Ascent this morning amidst the cool Fall breeze blowing across the barren tundra of Olde Providence Elementary… or something like that! Only one person was coming in hot on 2-wheels… YHC!! But with everyone in place, we left the comforts of the parking lot and headed towards the fields for the following:
The Thang:
Started with slow mosey around ball fields and back to the front field. Circle up for COP starting with disclaimer.
SSH x 20
5 Burpees OYO
IW x 20
4 Burpees OYO
Low Slow Squats x 10
3 Burpees OYO
Merkins x 10
2 Burpees OYO
Mountain Climbers x 15
1 Burpee OYO
Mosey to ball field for some outfield centuries… what are those, you ask???
Partner up. Partner 1 does called exercise while Partner 2 runs to center field fence then back. Flap jack until the combined partner reps are complete:
1. 100 Merkins
2. 200 LBC’s
3. 300 Squats
Mixed in some recovery moseys to alleviate total arm-smoke! (too late??)
Mosey over to concession stand for 20-20-20…. what’s that, you ask???
Find a bench: 20 step ups (1- each leg), 20 dips, 20 incline merkins… rinse and repeat. Mosey for recovery, then finish with 20 step ups, 20 dips, 20 DECLINE merkins… yowsa!!
Slow mosey to fields next to the school for some Mary.
Dolly x 20
Flutter x 20
LBC x 20
Elbow Plank for 1-minute x 2…. this is where Nuke requested some Lynyrd Skynyrd… so YHC obliged with “Gimme Three Steps”…. it’s all I could come up with at that moment of pain!
Mosey back to front field for Cumberland County Viaducts x10 both sides, then stretching, then DONE!
Moleskine:
Excellent job! Sonoma listened to his body, and when he got a twinge, he did the absolute SMART thing and called it a morning. I only add that so other will see that it IS THE SMART THING TO DO!! I hope it was nothing major and that you are back out with us ASAP!
Great bunch of guys at this AO… I always love leading and working out here! I know everyone has tons on there plates on a Saturday as everyone was heading off to soccer and football games! It was great way to get the weekend kicked off!
Two lady’s were doing some interesting yoga-type moves at the school when we finished. Moon River committed to wear a similar outfit and do the same moves next week… Everyone bring your mobile phones/cameras!!
Best wishes were expressed for the PAX at the Mud Run.
Slim Fast took us out in prayer.
Announcements:
1. Consider committing to the Joe Davis 5k or 10k run on Jan 9. More details will be coming out shortly.
Thankful that 12 PAX showed up to push me through another Co-Que extravaganza with the Late Show!
COP
You know who you are……………….Purple Haze
5 men decided to skip the mud run and take on the Day Zero Challenge. We did a partner version and it still wasn’t any better.
The Challenge:
Moleskin
Purple Haze is a liar
11PAX with some Happy FEET on the move
Disclaimer given
SSH 30
Hillbillies 30
Burpees 15
Arm circles 50
Mosey to hill for7’s on the hill
(6 merkins 1 low slow squat)
From the top of the hill start a 1/2 mile run around to the gate
behind the schools…Dark and scary..better move fast!
fast guys return for the 6’s middle guys plank for 6’s
Short sprints—P1 more SSH until P2 returns – 2x
2nd revolution is merkins until P2 returns—2x
QIC was odd man out….
Mosey to parking lot for plank walk with partner
Plank walk 3 lines with throwdowns at each line the swap places
and return back 3 lines.
1/2 mile AYG run back to 1st bus plank for 6’s –faster than your 1st half.
Too many buses buzzing around so we sprinted to the front lot after
we threw in some lunches for about 100 feet and back to COT
Random MOM to finish time out.
Q called out Glass Joe to choose a minute with Mary and
I am pretty sure as I type this he is still counting, somewhere around 10,000 by now, Hey Glass Joe…it was minute of Mary not a month of Mary!
All PAX were a bit winded but the heart rate was up and blood pumping to get you started for the the weekend!
Announcements:
Good luck to all those participating in the MUD RUN
Union County F3 shirts are going to be available again as soon as a few more PAX step up and add their name to the list at http://f3.mudgear.com/products/f3-union-county-pre-order click on the GREEN tab on the left. We need 12 to open back up the orders.
A big THANKS to Drop Thrill for taking us out in prayer.. It is great to have brothers in Christ to share the morning with!
10/24/2015 Mud Run BUS logistics as follows:
Where: South Charlotte Middle School. 8040 Strawberry Ln, Charlotte, NC 28277
When: Arrive at 0515. Launch at 0530 SHARP for Leatherneck
F3 preblast from Heist can be found HERE
The preblast contains start times and the runner’s waiver. Please read it and follow the instructions. You do not need your registration tickets or bus ticket. Get your team number from the start time list. You will need it to complete the waiver.
Sundries are BRING YOUR OWN (BYO) for this race. Bring pre-race hydration, nutrition, etc., and any post-race sundries and libations for the bus ride home if you so choose. Again, sundries are BYO for this race. Your registration gives you access to the F3 tent near the start/finish line, and, importantly, the F3 Beer Boat.
Bring a garbage bag for your soiled race gear. Nobody wants to smell it on the way home. You can shower after race. Bring some soap, towel, hair product, or whatever you need.
Lastly, race hard gentlemen. Represent A51 well. Be safe out there and watch out for your teammates and F3 brothers, as well as other race participants. Good luck men. Let me know if you have any questions: f3mermaid@yahoo.com
… is the quote from Tiger Rag. Not much mumble chatter from the PAX as 14 goats decided to trek out on the mountain for a beautiful star-filled morning for some heavy breathing and oxygen deprivation. After gathering in the parking lot at SCMS, and having been disclaimed via telepathy, this how it went down:
The Thang:
1. 1-mi warm-up down Strawberry Ln and back to parking lot. Head to track.
2. Dynamic Stretching
3. 3 Rounds of the following:
:30 seconds slow jog
:20 seconds medium/hard (marathon pace)
:10 seconds sprint
After 5 reps, 2:00 minute recovery jog; that’s 1-round… rinse and repeat x2
4. After regrouping, we did a 400m slow jog, followed by 800m at I-pace, then a 400m cool down (total 1 mi)
5. After regrouping, we did a 400m slow jog, followed by 400m at I-pace, then a 400m cool down (total .75 mi).
6. Jog to parking lot and finish with some stretching. DONE!
Finished with 4.5 to 5 miles depending how many cool down laps were completed. Excellent job!!
The Moleskine:
Everyone did great this morning, as always! Welcome to site FNG’s Fletch and Retread! Great to have both of you out! Please keep coming back!
Honorable mention to Skywalker for his 2nd week in a row, plus Joker and Stone Cold sightings!!
During the warm-up, several of us noticed a shooting star, which was just cool! The weather/temps were perfect for running, so despite the O2 deprivation, it was a great morning. This interval-type running really has benefits when worked in with other long distance training. You can consider this one of your “hard” days of running… that’s what it’s supposed to be!!
Strange Brew is on his way to San Fran for another one of his “business trips..” We all feel bad for him since he has to go to such deplorable locations!! Safe travels!!
Announcements:
1. Best of luck to everyone participating in the Mud Run tomorrow!
2. Joe Davis Run coming up Jan 9. Sign-ups will begin shortly.
To get things started right, we started with some stretches. Then mosey’d to the parking lot, running around the church.
COP
10 – Merkins
20 – Low Slow Squats
8 – Merkins
20 – Side Straddle Hops
6 – Merkins
20 – Imperial Walkers
4 – Merkins
10 – Mountain Climbers
2 – Merkins
The Main Thang:
Mosey to the end of the parking lot. Partner up and grab a rock. First partner runs suicides (1st light pole, back, 2nd light pole, back, and entire length, and back) while the second does called exercise with the rock.
1st exercise – Bicep curls
2nd exercise – Shoulder presses
3rd exercise – Low slow squats
4th exercise – Merkins while pressing rock on ground with alternating arms
Mosey to back parking lot.
Starfish (four corners):
15 squats in the middle
1st corner – 15 Merkins
2nd corner – 15 LBCs
3rd corner – 15 jump squats (Sister Mary Catherine)
4th corner – 15 Wide arm merkins
Rinse and repeat. This time with 8 reps throughout.
Mosey to grab some wall. One minute on the wall. Then one minute on the wall with 50 arm presses.
Mosey to front parking lot. 15 LBCs and 15 Flutters.
Fin.
Announcements:
December 12th – F3 Christmas party – Sardis Swim and Tennis Club.
November 14th – Team Spearhead, Brew Ruck Heavy….don’t be intimidated…it’s a food drive, and your “heavy” is based only on what canned goods you can carry.
Finally, in January, Joe Davis Run is coming up…stay tuned….
2nd Q this week… Thankfully today was much warmer that Tuesday morning!
17 PAX, including 3 FNGs came out for what they didn’t expect…
Mosey to the football field
Warmup:
Partner up with someone around your fitness level and meet in the endzone. Stay with your partner for the rest of the workout.
Suicides 10, 25, 50 yard lines
Then 25, 50, 75, 100, twice – finish facing Grandma.
We divided up in to Group A & B partner groups. Group A – Hill Sprints, Group B – exercise, then flapjack after each round with the following exercises:
Everybody take a lap and return to face Grandma. Then as a group, still with your partner:
Meet back at the endzone… Not the far endzone.
One more round of suicides: 25, 50, 75, 100 yard line.
Mosey back to the parking lot.
CUP, 10 Drop squats to finish up.
NM:
22 men braved the perfect conditions and posted at Centurion. Chelms led Margo and YHC in a little deck work to get things started. A brief disclaimer was given and off we went. Beaver almost gave the new Q a heart attack with a quick fall, but bounced right up like it never happened. Hopefully it didn’t hurt more than he led on.
Mosey to the top of the deck with butt kicks, high needs and a backwards run on the inclines.
COP
The Thang
Mosey down the stairs to Walsh Ave the back way to the Acquatic Center
4 Corners
Mosey back in the AO to the parking lot behind the football stadium on Walsh Ave.
Three times through increasing increments from 5, 10, to 15 (left off the escalator in the 15), Swiper led the pax in Mary exercises while waiting on the six.
Mary
Moleskin
Really appreciate the opportunity to lead and support for the VQ. Strong group today with Swiper, Chelms and Scabby bringing up the front. Support for Icky doing the mud run tomorrow, good luck and prayers are with all participants. Stonehenge is still on for 6 am tomorrow. Especially enjoyed watching the Wolfpack fans run the 4 corners, something I’ll take with me.