18 PAX wandered out of their #FartSacks to partake in their #DOWNPAINMENT at one of the largest AOs in Area 51 and here’s out it went down.
The Thang
2 laps of the #HairbandMile while Hairband pulls in and gets his ruck on.
COP:
Football Practice:
Mosey to the practice football field for some #HardKnocks
Grudens’s QB Camp:.
Line up at the goal line for the 2 minute drill. 1 PAX is the QB, another the WR, the WR runs 10 yards in route, if they connect the drive continues. Incomplete pass, 5 merkin penalty. Flap Jack QB/WR combo so each PAX has a chance.The PAX failed to score did not complete the 2 minute drill so we ran a gasser for penalty..
Jack Webb
Mosey back to the soccer field for everyone’s friend, except Glass Joe, Jack Webb, up to 10 merkins.
Ray Guy:
Line up at the goal line for a little punting contest. Each PAX gets the chance to out kick the coverage, longest punt wins bragging rights, for whatever that’s worth, but fun none the less.
The “Semi-Gloss”
Head back to the middle school and grab some wall for the Peoples Chair, with arm raises, Boondock’s call..
Mary:
Return to the parking lot for some
Moleskin:
Announcements:
7 PAX left the parking lot at Weddington HS on Saturday morning in memory of their brothers at the Spartan Super event in Asheville. Our #Downpainment on the trails of the Weddington Complex was meant to induce pain and a little bit of adventure. Not a full Spartan Super, but let’s try for a Superlative workout anyway.
The THANG:
Moleskin:
Announcements:
YHC got a call from Radar at 0654. He indicated that he would, in fact, make it by 0700. He was actually a few minutes late and wearing flip flops when he pulled in. No one seemed to mind much. He got shoed up and asked about FNG’s before we hit it. Radar had 1st 30, YHC had 2nd.
Thang
COP
SSH x 50 IC
IW x 25 IC
MC x 25 IC
Squat x 20 IC
Indian Run out of the McAlpine lot into the Touchstone neighborhood. Partner up. Determine which partner is faster. Partners run opposite directions of 1 mile loop. Meet in the middle somewhere. 5 sets of 10 Hand-Slap Merkin/10 Knee Slaps.
Burpee Suicides
Uphill runs of increasing distance to telephone poles. 1 Burpee at each turnaround. Chair Plank when finished. Indian Run back to campus. Radar passed the Q to YHC at the B-ball court.
Circle up for Mary. 6 inches/Dolly x20 IC/Hold/Flutter x 20 IC/Hold/Heels to Heaven x 20 IC/Hold/Rosalita x 20 IC/Hold/Protractor/Hold/3-10 counts.
Flip over into high plank for Plank Series. Several plank moves for approximately 4 minutes. Flatulence dictated the length of this series. It was time to vacate the area to the Rock Pile.
Grab exercise rock and form groups of 3.
Relay Mile Race
Each partner runs 1 lap of track at AYG speed. Non-runners rinse and repeat rock set: 15 Curl/15 Press/15 Tri Extensions/5 Rockees. Team of YHC, Dear Abby, and Margo the winners. Soccer folks began pulling in. Finished with 1.2 mile loop. Down 51 to first light. Right. Right on Bevington. Right on Carswell. Done.
COT
Moleskin
Excellent to have Purple Haze join us today at Day Zero. Radar showed me the text exchange between he and Haze. Let’s put it this way, Haze was slightly hesitant about a DZ post with Radar and YHC on Q. Radar can be very convincing. He will call you out. Got it done and Haze posted. Great to see you back out brother.
Pax all worked hard today for this run-heavy bootcamp. Must be some kind of running race looming. YHC messaged Radar earlier in the week to pass the buck on the backblast. No response. His strategy today was simple. He told YHC he was not posting a backblast and he didn’t care. Told me I would have to post because it would bother me too much not to. Guess he knows me well. Really enjoyed this workout. Strong crew and hard work. Sorry to Margo for not incorporating your request for calf raises. Next time for sure. Thanks for the opportunity to lead. T-claps to Skywalker for the takeout prayer.
Announcements
Register for the Mud Run.
Read the weekly email. Peruse f3nation.com. There is a lot going on.
Mountain Goat took a tour of the always-demanding hills of Raintree for an interval funfest beatdown!
The plan was simple:
1. Stretching in parking lot
2. Warm-up run to Rounding Way
3. 3 sets of 5 roux (30-seconds slow run, 20-seconds medium run, 10-seconds all out, 2:00 recovery after the 5th round)
4. Slow run back to SCMS
5. Finish with 4x parking lot sprints. Stretching, DONE!!
We covered 4.75-5.25 miles.
Moleskine
Excellent job today from EVERYONE! We had a wide variety of running paces but we stayed together pretty well.
Always an honor to lead this group of men! The Mouth, Turkey Leg and Voodoo were consistently out front.
Equally impressive were Philmont, Pele and Kilowatt giving 100%!
Great to have the in-famous Run Stopper and Hannibal join us! You both are welcome to join us anytime!
YHC continues to learn the nuances of keeping the group together when not on the track. You guys did great with several audible changes in direction. I love that workout with the hills. Will work next time to limit the number of direction changes!
Hopefully everyone left gassed, but ready to come back next week!
Thanks to Simba for the take out prayer! Remember Katrina families and impacts this weekend (Voodoo). Also prayers requested for kids starting back to school (Tang).
Announcements
1. Mountain Goat will meet on Oct 11 with guest Q Honey Bee.
2. Mud Run sign-ups
3. Runners/drivers still needed for BRR.
Nothing like your VQ! Ductwork has been posting to F3 workouts for several months now and it was time to step up and lead. He did a fantastic job – read below what the activity was.
The Thang:
Mosey to the field, circle up
* IW x 15
* SSH x 20
* Mountain Climbers x 12
* Monkey Humpers x 10
4 corners:
* 10 Burpees
* CDD x 12
* 10 Burpees
* Squats x 12
* 10 Burpees
* Merkins x 12
* 10 Burpees
* Sister Mary Catherine x 12
* 10 Burpees
* Plank
Mosey to the end zone and partner up for Suicides + 3:
* Partner 1 – 25 yards | Partner 2 – 10 Merkins (Flapjack)
* Partner 1 – 25 yards + 50 yards | Partner 2 – 10 Merkins + 30 LBC (Flapjack)
* Partner 1 – 25 yards + 50 yards + 75 Yards | Partner 2 – 10 Merkins + 30 LBC + 20 Squats (Flapjack)
* Partner 1 – 25 yards + 50 yards + 75 Yards + 100 yards | Partner 2 – 10 Merkins + 30 LBC + 20 Squats + Flutter until done (Flapjack)
* Plank
* Partner 1 – 100 yards + 75 yards + 50 Yards + 25 yards | Partner 2 – 10 Merkins + 30 LBC + 20 Squats + Flutter until done (Flapjack)
* Partner 1 – 50 yards + 25 yards | Partner 2 – 10 Merkins + 30 LBC (Flapjack)
* Plank
* 100 Yard Gasser (AYG)
* 100 Yards at 50%
* 10 Burpees
Mosey to parking lot for Mary:
* Flutter x 10
* Freddie Mercury x 20
Take a knee and gather round. Next Saturday, September 5th is not only Labor Day weekend, but it the opening weekend for the greatest sport known to man, collegiate tackle football. To celebrate the end of the long, grueling offseason Gullah and YHC are happy to announce the first annual Area 51 Kickoff Classic presented by Olympus. Instead of a traditional workout that morning we will instead play football. Since we live in ACC country it will be of the two hand touch variety and feature way too many forward passes. The two teams for this epic clash will be captained by the good people of The Rock and Day Zero since their feud has escalated beyond backblasts and twitter, the only solution is to take it to the gridiron. The Site Qs for The Rock and Day Zero will draft players from the talent pool of PAX who post that morning, and it’s not a stretch to say that the squads will be better than just about every team Ohio State will face this season. We joke about how awful the big 10 is but you have to hand it to the Buckeyes, their strategy of not playing a tough game until they got to the playoff so they would be well rested certainly paid dividends last season.
Some sort of physical challenge will determine which team chooses first. We will play until 8:00 am unless there is a tie. Since we are not Notre Dame, ties are unacceptable and championships should be settled on the field (This is a reference to the 1966 season where Alabama was robbed of a third consecutive national championship and no, we never forget, even if we hadn’t been born yet). Now lest ye believe this is simply a game, be assured that so much more than pride is on the line. The Golden Kettlebell will be up for grabs. Now that your interest is piqued, start hitting the sleds and practicing those wheel routes. In 8 short days we put foot to leather to celebrate football, fellowship, and by extension America. Now take your salt tablets and get a drink from the hose. See you next Saturday. Roll Tide.
F3 initiated a relationship with Alexander Youth Network [AYN] in January 2015. AYN is a non-profit facility that provides professional treatment to children with serious emotional and behavioral problems. The work we’ve done at AYN has been with kids that are in the residential program. These kids – typically ages 6-12, and mainly boys – live at AYN for months at a time as they receive treatment. Thus far during 2015, men of F3 have led ten Saturday workouts at AYN, we’ve led and funded [thanks to the F3 Foundation] a fun summer cookout on the AYN campus, and we attended the annual AYN celebration/fundraising luncheon held in uptown Charlotte. And I’m pleased to report that in September we are scheduled to deliver new sports equipment to the AYN campus, thanks to a $1,300 grant from the F3 Foundation that will enable us to purchase all sorts of gear [e.g., footballs, basketballs, volleyball set, disc golf set, ping pong table, etc.] for the [up to] 36 residential program participants that live on campus at any given time.
In late 2014 when I reached out to AYN I wasn’t sure if anything would come of it, or even what the possibilities were. But, I knew for sure that men of F3 would rise to the occasion if we put a program in place. Interestingly enough, after connecting with AYN I learned that two men of F3 were/are serving on the AYN Board [which I suppose shouldn’t have been a surprise]. We launched our workouts in January and since that time we’ve been present and we’ve been consistent. 20 men of F3 have been involved in some capacity during this period. We know the kids and they know us. And while I suppose it would have been worthwhile to have done just one workout with the kids at AYN, I believe the reason we are having an IMPACT is because we’ve created a sustained partnership. One of my best my moments at AYN was at an event where after seeing one of the kids a couple times during the same week he said to me, “I see you everywhere.” Our work with AYN is yet another example of how men from all across F3 Nation take action and make a difference. Triple claps to the men that have been involved, and thanks goes to the F3 Foundation for supporting our efforts.
Joker
Escargot planted the SF, the pax was disclaimed and we set out into the gloom for another workweek-ending downpainment at Centurion.
The Thang:
Jog to the parking deck, all the way to top for COP
Merkin x 13 IC
Slow squat x 25 IC
Imperial Squalker x 13 IC
MC x 25 IC
Burpee x 13 OYO
Down the stairs and jog to practice football field for partner work
Partner up
Over-under x 13. Flapjack.
Partner Derkin x 13. Flapjack.
Prairie Fire Mary x 30. Flapjack.
Handslap partner merkin x 20
Old school sit-up x 25 w partner plank. Flapjack.
Jog to natatorium hill for more partner work.
P1 lunge walk up hill, run down. P2 CDD’s. Flapjack.
P1 burpee broad jump up hill, run down. P2 LBC’s. Flapjack.
P1 run up hill, bear crawl down. P2 h-r merkins. Flapjack.
AYG run up hill.
Jog to north football stadium entrance.
Plank walk up the hand rail.
Mosey to parking deck wall for peoples’ chair. Overhead press x 25 IC.
Jog to launch lot.
Slow flutter x 13 IC
Knee Up x 10 IC
COT
Ye Olde Moleskine
Solid effort by the pax today…except my partner Scabby whose plank form leaves a bit to be desired. Thanks for nothing on the over-unders partner. You know I love ya Scabby. T-claps for running in to Centurion.
T-claps also to Mermaid & Cane for running in. Anyone else? Chelms did some pre-work in the parking deck #BRRready
FYI for all the Cameron Wood pax – our relatively new pax Goonie is your neighbor.
Dear Abby was flying on bear crawls and AYG run.
Sound off if I missed any backblast worthy happenings or comments.
Privilege to Q as always.
Announcements
Signup for Fall USMC mud run or Mermaid will politely hunt you down.
Chelms asked for willing pax to tutor at AG and/or Billingsville
HDHH convergence at Mellow Mushroom- Selwyn next Wednesday 9/2 – portion of proceeds go towards Nicaragua Bridge Trip in November.
Dear Abby – asked for prayers for his new position with Charlotte Agenda #humblerequest he then asked the pax to check out the website and subscribe #shamelessplug
check all manner of electronic communiques for other items of note
25 men were present for the 3rd of 4 consecutive trips to the Piper Glen hills in the run up to BRR. There is a saying that 3rd time’s a charm. Well this Devil’s Turn wasn’t charming and downright hurt at times.
25 is a big number for Devil’s Turn and even though we know in January we will wonder where everyone went, we relish the short lived popularity in the weeks leading up to the BRR. The more the merrier and it is good to share some pain with so many PAX.
Since the BRR requires certain safety apparatus be worn while running, the PAX are starting to road test their gear. Baracus was wearing something like a reflective sports bra which he swore wasn’t that short last season. Someone also likened it to Chris Farley’s impression of a fat man in a little coat. Of course, Baracaus isn’t fat, but the vest was just that small. For the second week in a row, Hairball went metro with a suspender type reflective garment which resembled something Bruno would wear. Luckily it didn’t include the banana hammock extension which would have been true Bruno style.
Bratwurst, Mr. Brady, Turkey Leg, and ‘Bout Time were kicking the pace with everyone behind them pushing themselves to the limit to try and keep up.
After calculating the difference in average pace between 8/13 and 8/27 (8/20 is neglected since it was a different format), the results showed significant improvements. In fact, The Mouth and Sanka showed a 20 sec/mile and 25 sec/mile improvement respectively. Talk about improvement in a short period of time!
Other gains were present but less drastic. This stuff works guys. Just got to give it some time to accumulate those gains!
Thanks for coming out and we will repeat for the last time next week then it is taper for the big relay. There is a proposal for some stretching activities during DT on 9/10 with Strange Brew taking the lead. More to come if that becomes the plan. Cobains on the late backblast.
Warm up:
The Thang:
50 goblet squats or 50 tea bag squats
15 Wide Arm Merkins
jog around loop
50 deadlifts
15 Merkins
jog around loop
100 1-handed swings, alternating
10 Diamond Merkins
jog around loop
50 KB snatches (mix up sides)
10 Diamond Merkins
jog around loop
50 Curls
15 Wide Arm Merkins
jog around loop
50 2-handed overhead presses
20 Merkins
jog around loop
50 good mornings
10 merkins
jog around loop
Wall sits
two sets of 50-second wall sits with arm raises and arm extensions
Mary
50 LBCs
30 Flutter Presses
So I guess once you turn 50, things move much slower. Like the timing of this backblast. Hacker celebrated #50 and earned his RESPECT with a brutal workout to commemorate the day. Unfortunately, he provided no commentary to go along with the recap (3 days late). My hamstrings are still sore, very good work.
Harley, posted on behalf of Hacker