“”Have fun [running The Wiggler]…”**

“”Have fun [running The Wiggler]…”**

“Have fun [running The Wiggler]…”**

Come enjoy The Wiggler!  Its fun!  5:45 am Tuesday – corner of Foxcroft and Rothwood – fellowship pace…

** Miracle Max: The Princess Bride

Epic Monday

YHC was called out on twitter for an epic beatdown. Hope today was worthy.

The Thang
IW x 25 IC
SSH x 25 IC
Arm Circles Forward and Back x 15 IC

Two sets of the following
PAX given starting choice for in between bells.  10 Pull-ups or 30 Merkins. And by choice he meant, start with one then alternate.
30 two-hand swings
30 Merkins
15/side High-Pulls
10 Pull-ups
15/side Cleans
30 Merkins
15/side Squat Press
10 Pull-ups
10/Side Lunge with Bell Twist
30 Merkins

Mary
15 Flutter Press
15 Rosie Press
10 Masonbell Twists
Jack-Bell to 5 Merkins, 10 Presses

Thine Only Moleskine
YHC signed up to Q quite some time ago. For some reason hasn’t made it out very often. Soft Pretzel is right, something about getting it done on a Monday morning makes for a great start to the week. The numbers were small but we did big things. If you want to increase strength, get out and start swinging. Soft Pretzel like a machine out there today. Chanel brought the smack to twitter and delivered today with a solid performance. Loogie is your Monday morning rock. You know he will be there slinging iron and you should be too. Voodoo had a medium-sized 3rd grader attached to a handle. Big-ups brother. #strong. YHC needs to up the ante for sure. Looking forward to next Monday. Thanks again for letting me lead and following me. Thanks for the words on the way out SP.

Mud Run Registration extended to 10/3/2015: Registration LINK

Wingman informed me that the link to register was broken in the preblast.  You can click HERE to register for the 10/24/2015 Mud Run.  As the title indicates, registration has been extended through 10/3/2015.  This is a HARD deadline, per Heist, the F3 Mud Run Q.

I have fixed the broken link in the A51 preblast, which you can find HERE.  Read the preblast and follow the instructions.  I simply need each team to name a captain.  The captain then sends me an email with some necessary information.  Let me know if you have any questions: f3mermaid@yahoo.com.

A51 currently has the most registered pax by region.

Nakatos or Kabutos???

First work-out for YHC since the BRR the weekend before.  Purposely took the previous week off to give the legs a break after several months of training leading up to the CSAUP event up on the Blue Ridge Parkway.  Four other PAX joined me at McKee Rd Elementary as the SF was planted near the playground at the front of the school.  With O’Tannenbaum & Beaver casually making their way over as the clock struck 0700, the first 4 headed out to get a start on their Saturday, soon to be joined by Floor Slapper (will give him a pass as it was his birthday).

Group jog around the soccer field with some high knees & butt kickers and then we circled up, sort of, for the COP:

  • IW x 20 IC (welcome Floor Slapper, glad you could join us)
  • Squats x 20 IC
  • Plank Jacks x 20 IC
  • MC x 20 IC
  • Peter Parker x 20 IC
  • Parker Peter x 20 IC

During COP, discussion centered on Nakatos vs Kabutos and whether they were kid appropriate.  Floor Slapper headed there for his bday dinner w/ the kids on their maiden voyage there.

Head over to the lower parking lot for some parking lot suicides:

  • Run across the parking lot, 15 Merkins, Back to start, 10 Merkins, Run across for 5 Merkins, & back to start.  Plank it up & wait for the 6.
  • Rd 2 – Same runs with 15/10/5 Jump Squats
  • Rd 3 – Same runs with 15/10/5 LBCs

Make our way over to the Rock pile and find a lifting rock.  Return to the light pole in middle of soccer fields for the Mutated Starfish:

  • Staying together as a group, each round complete rock exercise at middle light pole & then drop rock & run to outer light pole for called exercise.
  • Light Pole 1 – Rock curls x 15 IC in middle, 20 Merkins at 1st light pole
  • Light Pole 2 – Rock presses x 15 IC in middle, 20 Prisoner Squats at 2nd light pole
  • Light Pole 3 – Goblet squats x 15 IC in middle, 20 CDD at 3rd light pole
  • Light Pole 4 – Tricep extension x 15 IC in middle, 20 SMC at 4th light pole
  • Light Pole 5 – Rock curls x 10 IC in middle, 20 LBCs at 5th light pole
  • Finish up with Rock Presses x 10 IC, Goblet Squats x 10 IC, & Tricep Extensions x 10 IC
  • Return the rocks to the rock pile

Mosey over to the back playground with the NC historical landmarks for some circuit work:

  • Jump ups or Step-ups x 15
  • Incline Merkins x 15
  • Tire Hops x15
  • Rinse & Repeat x 2 (w/ 10 reps each rd)

Find area with some grass and circle up for 6 MOM:

  • Dolly x 20 IC, Hold’em for 10 Count from O’Tannenbaum
  • Flutter x 20 IC, Hold’em for 10 Count from Floor Slapper
  • Rosalita x 20 IC, Hold’em for 10 Count from Squid
  • Freddie Mercury x 20 IC, Hold’em for 10 Count from Beaver
  • Back Scratcher x 20 IC
  • LBC x 20 IC

Continue back around the school and head over to the Nature Trail:

  • Dips x 20 on the benches
  • Run loop around the trail
  • Dips x 20 on the benches
  • Bear crawl up the hill at the entrance to the Nature Trail
  • Plank it up & wait for the 6

Jog it back to the front playground and circle up for a little Jack Webb

  • 1 Merkin/4 Air Presses up to 10 Merkins/40 Air Presses

And that’s a wrap

NMM:

  • Small group out this weekend, but they all worked hard for the full 60 min
  • Floor Slapper enjoyed a little extra sack time on his birthday before graciously meeting us out the soccer fields during COP.  Couldn’t give him much grief after seeing he posted Tuesday & Friday after participating in the BRR last weekend. T-claps and Happy Bday.
  • Squid was on site a little early.  Trying to get a little stretching in before the work-out started.  Warmed up quickly and was moving during the Suicides and Mutated Starfish.
  • O’Tannenbaum looked strong throughout.  Pushing the PAX during the Suicides and stayed near the front all morning.
  • Beaver was our WD.  But don’t let his age full you, he still has a bounce in his step.  Hung in tough for everything YHC threw his way & managed not to get lost on the trail run.
  • Prayer request for Croissant and his family.  His father suffered a stroke recently and Croissant is serving as primary caregiver.

Announcements:

  • Mud Run sign-ups have been extended until 10/3.  Scheduled for 10/24 in Winnsboro down near Columbia.  Area 51 has about 38 PAX signed up and would love to hit 50 PAX for this CSAUP event.  Mermaid is Area 51 Mud Run Q for the fall race.
  • EO Thirst is being held 10/4/15 at US National Whitewater Center.  “Bushwacker” race followed by Pig pickin and leadership talks from Keni Thomas, Ranger who served in Somalia, and Dredd followed by live music from Keni’s band Cornbread.  Details on the F3Nation website at link below:     http://f3nation.com/2015/08/27/eo-thirst-at-the-us-national-whitewater-center/

 

Toys to Share

13 Pax got unlucky and met the #ParadeofHorribles this morning.
Here is how much it sucked:

COP
SSH x 20, Squat x 20, Merkins x 20, LBC x 20, Dry Docks x 10, Burpees x 10

Run to teachers lot for Merkin Suicides: Sprint to first cone and back do 5 Merkins.
Sprint to second cone and back, 10 Merkins. Sprint to third cone, 15 Merkins.
Mosey to courtyard for 10 Box Jumps, 10 Derkins OYO.
Mosey to big hill in back for 7s. Squats at the top, Burpees at the bottom.
Mosey to back porch for 10 Box Jumps, 10 Derkins.
Run around to Rock Quarry for 15 Curls, 15 Overhead, 15 Tricep Extensions.
Mosey up to student lot, partner up.
Wheelbarrow with Merkin at every other paint stripe, to next median and back.
Flapjack as needed.
Mosey to Virtual Shovel Flag to find YHC’s circuit of suck.
Station 1: 50 ft rope with 45 pound plate waiting (weighting?) on the other end. Pull rope hand over hand to haul in plate.
Station 2: 50 LBCs
Station 3: Sand Bag- carry for a lap around island.
Station 4: 25 Carolina Dry Docks
Station 5: 25 Goblet Squats w KB
Station 6: 15 Burpees
Station 7: 15 curls, 15 overhead, 15 tricep with KB
Station 8: 25 Merkins
Station 9: Frisbee Hairburners across wet grass
Station 10: 50 reps Jump Rope
Station 11: Bear Crawl length of sidewalk and back
Station 12: 25 Merkins

Mary
LBC x 50
Dolly x 25
Heels to Heaven x 25
American Hammer x 25
Bicycle x 25

Moleskin

I was hoping to spring the toys as a surprise at the end of the workout, but Posse got there early and graciously offered to help set up. As Pax rolled in, they all chose to park right where we set up. So the gear wasn’t a surprise when we got to it, but the shock was how much it sucked. YHC was expecting the 45 lb plate to be the widow-maker, but the lowly frisbee humbled many of us.
T-Claps to Ice9 for running back to the 6 during Wheelbarrow Merkins, to bring a couple brothers in. And then he pushed Mr Miagi thru an unscripted 6 count Burpee drill that would make most men puke. As iron sharpens iron, my Brother Ice9 is the anvil.

Great work by everyone, way to push yourselves and your brothers!

Announcements
Best way to get thru Saturday workout is to post during the week. See options here
http://f3area51.apphb.com/schedule

Mud Run sign-ups, race is October 24. Open spots available. Reach Mermaid carl.carlson@cms.k12.nc.us or @OGMermaidF3

Spartan Beast Nov 14th see Kevorkian or Lawson crew for discount and details.
Alvaro De La Mora adelamorajr@gmail.com

Grinding It Out Where Everybody Knows Your Name

5 PAX including 1 FNG arrived bright and early for a beautiful morning at Olde Providence Elementary.  The beauty soon turned to pain as follows:

The Thang:

Mosey to field for Stretching
LOP (Line of Pain)
SSH x 20; jog to other side
IW x 20; jog back
Merkins x 10; jog back
Low Slow Squats x 20; jog back
Peter Parker x 20; jog back
Parker Peter x 20; jog back
Mountain Climber x20; jog back

4-corner Grinders.  One runner, AMRAP at each corner until runner reaches you, then run to next corner.  We did 3 reps.
Corner 1 – Kettlebell bent over row
Corner 2 – Squats
Corner 3 – CDD’s

Corner 4 – LBC’s

Merkin ladder:

Start w/10 Merkins, run 40 yds, do 9, run back, 8, so on and so on.

Rinse and repeat starting ladder at 6, but backwards run 40 yds between Merkins.

Mosey to concession stand for 4 sets of 10-10-10-10…. 10 step-ups each leg, 10 dips, 10 squats

Mosey to wall for People’s Chair 2x 45-seconds with 30 air presses, followed by 2 30-second BTTW as requested by Nuke.

Done!

Moleskine

As always an honor to lead such great men!  Beautiful morning and no better way to get the Saturday started!

Welcome to FNG Aikman (Nathan Foster)! You did AWESOME out there.  Looking forward to having you as a regular!

Great at to workout with Nuke who is relatively new to F3.  Strong work!  Also thanks for the singing of the Cheers theme during BTTW… Enhanced the moment!

T-claps to High Tide who, hold your gasp…, PRE RAN ahead of the workout!  Yes, ladies and gentlemen, that man is a RUNNER!  Of course, he did do 3 Turkish getups before the workout, but hey, Crack addicts don’t give it up in one week, either!

Deep Dish, as always strong and great to spend quality time with you!

It was Financial Services Day at Ascent… 3 of the Pax are current Ban of America, 1 “former” BofA, and 1 Wells Fargo.  We did a quick compliance review and determined to raise rates on our own!

High Tide took us out in prayer.

Announcements:

  1.  Mud Run sign ups
    1. EO Thirst event at Whitewater Center 10/4

 

Where is the Day Zero AO?

Once I finally found the AO and parked in the wrong spot, we were off…

Run to the Trader Joe’s shopping center (right on Carswell and left on Bevington) for a circuit:

-Station 1 at UPS Store: 10 Burpees and 30 LBCs

-Station 2 at corner of Bevington and Rea: 20 Dips and 20 Flutters

-Station 3 at Rea entrance to shopping center (Italian restaurant): 20 derkins and 20 squats

Complete 4 cycles through

Mary next to UPS Store
-Dolly x 20IC
-Freddy Mercury x 25IC
-Heels to Heaven x 26IC
-Flutters x 15IC

Run down Bevington to Hemingford Ct.
-Run to end of Hemingford: 15 diamonds at each cross street (2) and the end
-Run back to start of Hemingford: 15 wide arms at each cross street and the end
-Repeat
-Low/Slow Squats x 8IC

Mosey back to AO
-Stop at Bevington/Carswell for Mt. Climbers x 10IC

Mosey to playground and complete AMRAP:
-10 Pull-ups
-20 Merkins
-30 LBCs
(believe everyone got in 2 sets)

Done

Moleskine
Tiger Rag is fast when he only does 50% of the exercises. Also, TR gave some free squat lessons after the circuit #Freebie. No one was really paying attention though.

Fraiser was angry today. He kept yelling at me.

Fraiser, Fletch and Tiger Rag* (see first sentence) were out front today.

It was good to be apart of the Hairball family reunion. Short Neck (renamed from SUP), Cauliflower, and Second Story all came running in with Hairball. Second Story pushed Hairball out of the second story window when they were kids. His original name was Hairy Toast. No idea how we landed on that or what it means. So I’m exercises my Q privilege and changing his name to Second Story.

Not a ton of chatter today. Everyone was pushing hard. We got in 4.25 miles and lots of other stuff.

That was fun and thanks for the Q Hairball and Prohibition. Also, looks like we beat The Rock in numbers (11 to 10) and milage (4.25 to 3.85). Do I get a trophy?

AR-15s, Flying Saucers, Hornets Nests, and Clip on Ties

18 men (technically 12 men, 1 teenager, and 5 kiddos but numbers is numbers) posted for the weekly installment of the F3 Outland workout.

THE CHICKEN WANG:

Happy Q:

  • Hairband Mile
  • COP
    • SSH IC
    • IW IC
    • Windmills IC
    • 10  Burpees OYO
  • 7s at the corners around the front parking lot
    • 1st corner, 6 merkins + 1lbc
    • 2nd corner, 5 merkins + 2lbc
    • you get the picture
  • Mosey to the middle school bus lot
  • Cheese Weaver through the bus lineup – approximately 20 buses – painting crew looked amused
  • AYG to the back gate, plank for the six
  • Mosey to the back bus lot, plank for the six
  • The People’s Bus (you know, the people’s chair, but with a bus instead of a chair.   Wait, don’t we use a wall?   Confusing.).  Also, air presses.
  • Catch me if you Can around the playground track
    • Lap 1 – 5 burpees and chase
    • Lap 2 – 5 Carolina Dry Dogs Docks and chase
    • Lap 3 – 5 Merkins and chase
  • Plank recovery

Horsehead  Q:

  • Indian Run from playground to practice fields, 2.0s in one line, adult recess participants in another
  • Merkins IC
  • LBCs IC
  • Flutters IC
  • Sledburners down the 120yd field – 3 teams of 4 plus some #freeplay teams of 2.0s
    • One man pushes sled while the other three do called exercise and rotate out
    • When group catches up, man rolls over and dies, teams rotate out until the reach the other end of the field.
      • Round 1 – 5 burpees
      • Round  2 – 5 merkins
      • Round 3 – 5 jump squats
      • Round 4 – 5 LBCs
      • Round 5 – 3 burpees
    • Between sets, we filled in some Mary and plank work to let the blood run back to the rest of our bodies
  • Close Call on the Obstacle Course (more later) – audible to base of hill
  • Plank Start, Sprint to top of hill and touch the wooden sign
    • Round 1 – 5 burpees at top
    • Round 2 – 5 burpees at top
    • Round 3 – bear crawl up, 5 burpees at top
  • 6MOM
    • Called for fresh blood to take a hand at calling cadence
    • Threatened a Donkey Kong #dealerschoice if no takers
    • No takers, so DK called Jack Webb to 7 or 8, 8 sounds harder so we’ll go with that.
    • 10 Burpees OYO
    • Smoked

Maybe You Should Get That Looked at Skin:

  • Happy stepped up with a solid VQ.  Many of you know him from the F3 Golf Tournaments as the AR-15 golf gun guy.  Well, he liked what he saw (except when OBT shot the rifle cross chickenwing style) and has been an Outland regular for the past few months.  He has also been posting at the Maul, Peak 51, and I think some other sites.  TClaps for stepping up.
  • Still undecided on what to do for the 2nd half, my 2.0 Boondock had the idea of the snow sleds.  He threw them in the truck and said “this is happening”, so I felt I had to roll with it.  In all, I think it was a good call, although TLS offered him $20 to throw them away.
  • Another set of TClaps to the 2.0s for saving the Pax from a nasty giant wasp nest on the backside of the tall obstacle course wall.  I called a trip through since Donkey Kong was about to gnaw through his bit, but the kiddos jumped in front and frantically waved us off.  Shoeless Joe showed me a giant nest with probably 50 wasps on it right on the part of the tallest wall where you put your hand as you are making the move over that would have been all up in our business.  Whew.
  • Good to have Salt Lick back out with the pax.  He pushed it hard, and always brings some good energy to the workouts – especially when he has the Special Sauce (2.0) with him.
  • The man, the myth, the mystery, the Donkey Kong.  Someone told me today that “he is built for the woods”.  I think that is a fair description.  He smoked everyone on the sledburners (well maybe not the 2.0s, but they are trash talking little buzzards).   However, the memorable item from this AM was when he found a small clip on necktie and proceeded to wear it for much of the workout.  He claims to have left it onsite, but we are not sure if he kept it or not.  #hekeptit
  • Didn’t make a big deal, because I didn’t want to get all emotional like Radar and Chelms on L28 of the BRR, but this week is my 2 year anniversary of F3.  Outland is where I got started.   I remember my first workout where i hid behind the bleachers to dry heave hoping nobody would remember that I was there.  Good times.  2 years in, and glad to share the experience with someone leading their 1st workout.

 

Horsehead

 

Welcome Back Billy Goats

So, what had happened was…..

I’m not a professional so we got started right away…no warm up

Run to, I’m sorry, Mosey to baseball field, partner up, and Grab a rock.

  1.  Partner 1 run to the fence Partner 2 do curls Rinse and repeat x 3
  2. Partner 1 run to fence Partner 2 do push presses Rinse and repeat x 3
  3. Partner 1…..do triceps extensions  Rinse and repeat x 3

Mosey to parking lot form the line on the light for multi form suicides

  1. bear crawl to the opposing light pole and sprint back
  2. broad jump….
  3. karaoke right…
  4. karaoke left…
  5. run backwards….

Mosey to North Face

Partner up.

Partner 1 hold the plank, Partner 2 run the North Face Loop Rinse and Repeat x 3

Mosey to the front lawn

Partner up, partner 1 does exercises until partner 2 gets back.

  1. Station 1 push ups
  2. Station 2 jump Squats
  3. Station 3 sprawl

Just to be clear, when you put all those exercises together you don’t do a burpy, because those are frowned upon.  You are just getting a good work out.  We were going to do 2 more pain stations, but we needed and deserved to finish with my signature work out the PAIN TRAIN…..mosey to the soccer fields

PAIN TRAIN 2 loops if you beat Hopper you get a free coffee, surprise Hopper….

  1. pavilion 20 dips,
  2. run to fence 20 push ups
  3. run to backstop 20 air squats
  4. run to hill 5 hill sprints

Finished with some Mary led by ABBA

Great work out.  The Rock is getting faster, all the Billy Goats were in top form and dusted the regular guys, Good Work.  Not a lot of mumble chatter, so work out was deemed to be appropriate.  Fenway won the Pain Station Challenge.

Thinking about putting out a Stone Mountain Challenge.

  1.  1.5 hrs away 5 miles in the mountains, waterfalls, big views, and pain stations.

 

  1.  first mile almost straight up, at the top incredible views and 15-30 min pain station,

 

  1.   2 miles of slow decent followed by 300 steps down  to 200 foot water fall pain station 15-30 mins,

 

  1.  2 miles through thick forest, mountain Laurels, and crystal clear creek, to the Homestead for our last pain station 15-30 mins.  Mosey back to the cars.

 

Any interest?

Yeah, but not right next to each other. I thought that’s what you meant.

31 men gathered at the newly remodeled Charlotte Christian AO for some work. Despite Header’s attempt to make me include burpees on my weinke, I didn’t. We let Busch get his 40 birthday burpees in at 5:28 while most of us just stood there and watched. I think the most burpees done by someone other than Busch was 7.

Onward to the track, mosey around to the other side. Line up abreast and do some active warmup stuff back and forth across the field. That’s right. No SSH. No circle. And we all survived. Continue around the track (quick detour up Grandma included) to the end of the home straightaway.

400m all you got. Recover with IW. You’re welcome.

Gather in the end zone and get in groups of three. 100 yard grinders with merkins and jump squats. Various heights achieved during the jump squats – Cheese Curd was at least half an inch off the ground.

Another 400m all you got. Recover with a little LBC.

Over to the bleachers. 10x right leg step up, derkins, left leg, dips. Run the steps til everyone is done. Repeat. Gather on the flat spot in front of the playground.

2 Mary exercises. Unexpected call to run to the blue door. Repeat.

Partner up and go back to the track. Partner mile. Partner 1 runs a lap while partner 2 does various plank exercises (popular choices were standing, hands on knees, and sitting). Repeat for 4 laps total. Back to the parking lot. Done

Moleskine
Pretty eventful morning. Big crowd so lots of stuff going on. Simba rolled in wearing a sweet lion head shirt. There’s really no reason to own that except to wear to a workout that takes place before the sun goes up. I introduced myself to a guy who looked new – turns out that he used to post in Metro four years ago – Zooks. We wondered if the statute of limitations had run out and he needed a new name. We cleared it with Corporate, so Zooks stuck. Turns out he is Cindy’s (fast Metro guy) brother-in-law too. Good to have you back in the PAX. Sanka pulled up lame about halfway through – I hope you’re feeling better tonight brother. Take care of yourself. I’ve seen Bounce at three workouts this week – his first week in the PAX. Great work! Keep coming out. Good to see Yankee too. I saw Mr. Brady at Harris Teeter a couple of hours later in his civilian attire, carrying a bunch of muffins for “soccer practice”. Sure. Dude even shops fast.

Announcements:
Young Life mud run this Saturday
10/3 Anson County launch – trying to take Area 51 guys out there for the first six Saturdays

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