19 pax went off to see what they could find.
The Thang.
COP
20 Moutain Climbers CAD
10 Merkins CAD
20 SSH CAD
Mosey to the front of Mountainbrook neighborhood
Run down to the Clubhouse stopping at every side street and do 15 Merkins – 2 side streets 30
Plank up at the park.
Run around the field
then:
10 Pull ups
20 Derkins
30 Step ups
Rinse and repeat
Partners work
one partner runs the field – while other partner does dips 200 total
flap jack when he gets back.
Mary
Run at your own speed up to the front of Mountainbrook.
Mary
Mosey half way – 20 Merkins
Mosey to the church
100 arm presses
Mary – 20 Freddy Merc’s CAD, 20 Heels to heaven CAD
COT
Moleskin
YHC bailed the last time I had to q so this time I had to push through. Also considering that 1/4 of my BRR team was here there was a solid chance of twitter blast if it wasn’t hard enough.
We lost Gummy and he ended up doing 4 miles on his own. #Proud. The total mileage count was right at 3. Some of the Pax went farther because they were coming back to make sure that I was still coming.
Its always humbling to q at DMZ. Not sure if you knew this but its good to lead from the back. Saw some guys that I hadn’t seen in a while and some new faces. Its good to get out of your comfort zone sometimes and post where you haven’t been lately.
In all seriousness it was a good way to start off the week and a good group out there. Everyone is really getting faster and really pushing each other which is what it was all about.
Bushwood – thanks for the opportunity to lead and thanks for taking us out.
Southern Discomfort this weekend. Its going to be a solid one and there will surely be some Spillage of Merlot at some point.
7 pax showed up for the Saturday rendition of F3commitmemt and I doing so, YHC had to deliver. We had 1 FNG so th disclaimer was given and off to work we went.
Little jog to the side of the school
SSH X 25
IW X 25
Low slow squat X 20
All warmed up so jog to football field bleachers, partner up
P1 sprint up/down stairs
P2 25 Merkins
Flap jack X 5
All meet on one side of the bleachers, one pax at a time, take off up one side and down the other without getting caught by the next pax. There will be penalties for getting caught. Not sure how many rounds of stairs there were (6 or 7) but penalties were handed on with a jog to the concession stand and 10 8 count Burpees IC.
Jog to tennis courts, all locked up tight to back to track for suicides. 20 CDD at ever stop, 5 military Merkins at beginning. Once done LBC until rest of pax done.
Run home bleachers, up and down, around track and head towards school.
At bridge front lunge 1/2 way, reverse lunge final 1/2.
Jog to rock pile, partner up and grab a good size rock. No pebbles.
P1 presses. P2 run to cone and back(75 yards). 300 presses cumulative. Once done 200 heals to heaven cumulative.
With time running out, put rock back, jog around the base lane and back to start.
Good job everyone on a tough workout. Welcome Posse who may have modified some, but continued to push on. I can only say, it will get better. This is a great site. If you haven’t checked it out, then you need to. Thanks for showing up and following me through the gloom. It was a pleasure to lead everyone.
Announcement:
Souther discomfort
Keep Ice-9 and his M in your thoughts and prayers.
Marine core mud run- start looking for your 4. If you haven’t done this, it’s worth it just for the bus ride back.
Snowflake thanks for the take out.
The ole Saturday morning routine for the F3 faithful. 17 pax crawled out of their beds after finishing a week of work to start the weekend off right, as a band of brothers out for some iron sharpening in the gloom. Dusting off the cobwebs that go with 103 days out of the gloom YHC pulled into the parking lot of McAlpine Elementary with that feeling of anticipation and adrenaline that goes with leading a workout and carrying out the mission of F3. The airwaves were filled with the sounds of ‘Welcome Back Kotter’ as the pax had their own agenda and plan for welcoming back YHC to conclude a week of kotter shout outs on twitterland in this event dubbed #bugvergence. Strange Brew was overly ready to co-Q and the workout went something like this:
PRE-RUN launch at 0630 by at least the following: Hairball, The Mouth, Spackler (others raise your hand in comments)
Q Jack by Strange Brew at a prearranged 0657 start to throw off a bewildered YHC at the reality of leading the 2nd half.
[Strange Brew authoring start] 1 lap around the field
COP: 5 Burpees OYO, 30 IC SSH, 15 IC Merkins, 10 IC LSS, 10 IC Hands in Front LSS, 20 IC Mountain Climbers, 20 IC CDD’s
Count off and Partner up, Partner A on one side of the field, Partner B on the other
Bear Crawl to meet in the middle, then 50 Merkins between the pair, Mosey back
Crabwalk to meet in the middle, then 50 Squats between the pair, Mosey back
Lunge walk to meet in the middle, then 50 LBC’s between the pair, Mosey to set up cones
The Rock crowd finally shows up
Count off in 5’s, Each number take a station at an orange cone.
Round 1 The cone in the middle is 5 burpees each time, the cones on the corners were 20 reps of Merkins, CDD’s, LBC’s, Mountain Climbers
Round 2 is 10 Squats in the middle, with 15 reps of the above
Mosey to the cars for the impromptu water break as Q’d by Prohibition (a Day Zero tradition?)
FINALLY Hand off to the Bugeater for the main event:
Great sport, had fun, welcome Bugeater back and he was as gracious as ever in the “planned” Q Jack. [Strange Brew authoring end]
Second half lead (of a much simpler Wienke than my counterpart) by YHC:
Wall of bench for 30-20-10s: Dips x 30, Jump ups/step ups x 20, Standing long jump x 10
Rinse & Repeat Wall of Bench, Plank while you wait
Find a partner and mosey to touchstone shopping center parking lot for starting point.
Partner A loop right, Partner B loop left (.7 miles around the block), meet back at starting point for 100 total combined partner merkins.
Rinse & Repeat .7 mile Loop (As and Bs switch direction) and do 100 combined squats at meet up.
Plank while you wait (The 5 Rock crew peeled off at this point to compete their 1 mile voyage back to their stomping grounds)
Prairie Fire Mary L,C,R x 10 (watch out for sweat missiles and Radar’s junk)
The remaining 17 Mosey back through woods to circle up:
Protractor of various degrees 90, 45, 90, 20, 90, 20, 90, 45, 20
Due to my Q partner with a scheme and a hijack plan, the three minutes jump start at 0657 was bonus time that translated into a halftime water break and a complimentary Plank to the final buzzer totaling 1 minute 45 seconds. #shakyarms
Count o Rama 1…17
[Q fail on the recording device at the ready]
Name o Rama starting with Spackler…War Baby Dear Abby at 27 years old (hate) and War Daddy Iron Horse at 54 years young (respect) with all others filing in between of these two fine book ends.
Announcements: Limited, but Southern Discomfort is next week and Blue Ridge Relay may have a couple of roster spots to fill.
Take out by Skywalker (big thanks Sky), especially liked the part where you welcomed back Strange Brew. Give me a few more workouts to earn back some street cred, I get it.
Moleskin:
From the approximately 30-40 tweets heating up the Day Zero Tweetboard this week there was much comic relief and carefully planned non-sense in the many 140 characters call outs. Mentions of well deserved Kotter label combined with all that goes with a dude who thinks he can lead a group of well trained stallions readying for Southern Discomfort and Blue Ridge Relays. YHC last work out of April 13 at a DMZ workout led by Hops left me ready to get the first half handled and out of the way. The Q jack was carefully planned and 10 or so pax had a hand in that and the Welcome Back Kotter tunes playing loudly as YHC walked onto the scene. Thanks Tiger Rag and Strange Brew for your part in jump starting and architecting much of this non-sense. The tweets of crazy people cheese rolling, train wrecking, broken treadmill running, Mr. Big (Bug) hairband singing #KotterQ #bugvergence – all landed well and were much deserved.
Big thanks to Prohibition and Hairball for letting YHC and Strange Brew take the reigns of their Day Zero. Funny story is their email reminder and persistent Twitter messaging caught YHC by surprise as Strawberry Fruity Drink (with complimentary tiny umbrella) #3 had taken hold while bathing in the sun on the beach of Hilton Head Island. At that moment anything seemed possible and leading a group of dudes in a Saturday workout seemed like child’s play so I quickly replied “I got this” – even as Strange Brew began to volunteer The Mouth in anticipation that I may be unable to perform.
The Q jack was quite the surprise but in retrospect much deserved and added to the fun. Glad to oblige. I must also give most props to Strange Brew for putting together an awesome well planned workout. I have heard you have been strong and active out there Brew and considering I was at your first workout and have seen you turn into this workout beast it is always a privilege to partner with you. You gave me headline and stood by this #bugvergence non-sense, but all I did was use a bench and a city block. Your half smoked us and got us primed for what I had left to dish out.
I hear that Spackler was a man possessed on the Partner Runs and I was so far back to know who else should get recognized (call out in Comments). I do know from the rumblings that the second run was not a fan favorite and those hills on the second turns were awfully hurtful, especially for our 5 Rock brothers who had to get back on their 1-mile route back to The Rock stomping grounds of Calvary. Strong mileage to you all!
Hard 6 comes from Coffeeteria following the workout and due to fogginess of what exactly went down I can only say several pax and a very fit female were involved…comments welcomed. I will say one of the most troubling activities was the Mouth trying to act manly and explain the pink drink he was slurping that was supposedly called the pink passion. Not that there is anything wrong with that.
Hope deadlift found his car keys at Coffeeteria as his M with 2.0’s had to come Uber him out of there.
Again, great to see everyone of you who came out. This is exactly what makes F3 work.
Brew & Bug
Posted on behalf of Squid.
Sprint around the parking lot over to the soccer field for the COP:
Toe Tapers (15)
Calf Raises (20)
Reverse Lunge; Right Leg (20)
Reverse Lunge; Left Leg (20)
Ninja Squat (20)
Low Slow Squat (20)
Fit to Fight (15)
Flat Crunch (15)
Protractor; 60 degrees to 10 degrees legs together (slow) (15)
Freddy Mercury; changing pace (20)
Little Baby Crunch; changing pace (20)
Side Bends; Right Side (15)
Side Bends: Left Side (15)
Right Arm Merkins (15)
Left Arm Merkins (15)
Diamond Merkins (15)
Low Slow Merkins (15) Jack Webb; three rounds; Round 1, 4 Merkins, 8 Shoulder Presses; Round 2, 8 Merkins, 16 Shoulder Presses; Round 3 10 Merkins, 32 Shoulder Presses
Run down to the parking lot next to the field for some sprints.Partner up. Round 1: Partner 1 merkins, partner 2 hop up hill. 3 times. Round 2: Partner 1 flutter?, Partner 2 bear crawl with merkins up hill. 3 times. Round 3: Partner 1 burpees, Partner 2 backward run up hill. (I got a little fuzzy on this part so Bulldog may need to update)
Moleskin: Sussudio came back up for eye surgery, so great to have him out. We wished him luck on the procedure and hope everything went smooth. Everyone was very excited to call themselves ninjas after doing the ninja squat for the first time. Not sure they know the ways of the silent warrior, but we will let them think they do.
Announcements:
Southern Discomfort, August 1. 14, 10 and 6 mile options.
12 properly disclaimed PAX gathered in the middle of one of the largest AOs in the Southeast to follow me off site. Yes, it was my first time to the AO. Yes, I knew where we were going.
After a warmup run around the middle school, here is what we did:
The THANG
COT
Moleskine:
Announcements:
5 men loaded up the family truckster and headed on a road trip over to Day Zero for a taste of Bugvergence.
Warmup (while Tootie puts his shoes on). Apparently his prep time was affected by a present left by his dog. SSH, IW, Mountain Climber).
Begin mosey to DZ, stopping for squats and merkins on the way. Joined the DZ fray – seemed like they were just planking, but I’m sure whatever was right before that was more difficult.
More details on the DZ backblast – Strange Brew led a Starfish (25% of the size of The Rock starfish). Then we lined up for a water break. Bugeater took us to the Yellow Rose for some tough running. We left after round 2. I heard that they finished their workout with some planking.
Meanwhile, we ran back to The Rock, stopping along the way for Mary (LBC, Flutter, Peter Parker, something else). Finish at the cars.
Moleskine
Thanks to the DZ guys for welcoming us. It was a nice break for us. Good group of guys showed up at The Rock and got a little more running than they maybe hoped for. Almost 4 miles, I think. I heard the 3 mile beep as we left DZ. It was great to see Dead Lift back out there after a new baby. Skoal posted for his second week in a row and killed it. Tootie worked off a fried chicken dinner with some success. I enjoyed watching Hopper pass Spackler on one of the laps at DZ – both of them have gotten really fast. I was honored to be close enough to see it happen.
Announcements
No regular Rock workout next week. We’ll host a stop for Southern Discomfort. Should be fun.
YHC caught every red light on the way up from SC so he had little time for introductions or a proper disclaimer. Luckily, the group was mostly veterans so a after a quick few words, we were off.
Mosey through the fit trail to the base of the hill leading up to the bridge. YHC began to explain the workout and saw some confused/worried faces so we just jumped right in.
We began at the base of the hill leading up to the bridge and ran to the top of the parking deck. Along the way, PAX stopped to complete a 6 round Tabata “set” at roughly 5 different locations (bottom of the hill, top of the hill, soccer field, halfway up the parking deck, and top of the parking deck). A single Tabata round consisted of completing an exercise for 20 secs at maximum effort followed by 10 seconds rest. An example of single Tabata set is provided below:
-6 count burpee
-drop squat
-jump lunge
-plyo pushup
-mountain climbers
-flutter kicks
The exercises selected were intended to be taxing and fit in the “sprint” pace required to have an effective Tabata style workout. Other exercises that made an appearance include; bunny hops, Apollo Oh-no, 8 count body builders, tuck jump, reverse LBCs, SSHs.
At the top of the parking deck PAX completed a three leg suicide (~20m, ~40m and, ~80m)
Mosey down the stairs and into the soccer field
PAX found a partner and completed “Leap Frog Broad Jumps” across the soccer field and back. I came up with this exercise a several weeks ago, but it doesn’t seem to be catching on…I guess just keep cramming it down the PAXs throats.
The leap frog broad jump is executed as follows:
P1 crouches in front of P2 (leap frog style)
P2 leap frogs over P1 and lands in a “deep squat” position
From the deep squat, P2 explodes forward with a broad jump
P1 follows from behind with the same movements
Following that awfulness, PAX completed 5 rounds of serpentine hill runs around the trees
Mosey back to COT completing some Mary along the way.
Moleskin-
I always feel very excited before every Q. I really enjoy leading such a fine group of men. Everyone held it together really well and seems very “satisfied” by the time COT came around. Fire Hazard and Haggis were really tearing it up on the runs along with Doubtfire. Haggis got attacked by ants and then received some serious man on man action you probably couldn’t even find on craigslist (believe me, I’ve looked). Convergence this Saturday and Southern discomfort the Saturday after that.
Much Love
-Pebbles.
At 7:00 buckets of rain were falling a few bolts of lightning threatened to push Ghost Runner indoors to the nearest set of treadmills. By 7:30 the coast was clear and 17 PAX, along with a dozen of CMPD’s finest showed up at the ABC store parking lot for a little action.
The Thang:
Run around Raintree in 100% humidity until you want to vomit.
Moleskine:
At 7:15 there were about 4 runners, 1 CMPD cruiser, 2 officers, and 1 car full of passive suspects gathered in the ABC parking lot. By 7:30 there were 17 runners, 9 CMPD cruisers, 2 CMPD SUV’s, a couple of unmarked police vehicles, 15 officers and 1 car full of passive suspects. So off we went leaving the platoon of CMPD officers to take care of what ever issue was brewing outside the ABC store.
At 8:30 there were 17 sweaty runners, some of them shirtless, 9 CMPD cruisers, 2 CMPD SUV’s, a couple of unmarked police vehicles, 15 officers and 4 passive suspects sitting on the curb in the ABC parking lot. As they went to load a suspect in a car, I heard another officer say the car was almost on empty? Good thing there were a dozen other transportation options to haul the suspects away.
Not sure what all the action was for CMPD, but most of us were fairly certain that you would have been free and clear to loot a bank on the other side of the Arboretum with little threat of available officers to deal with it.
Anyhow, Frasier and Bratwurst joined the PAX for the 1st mile at a leisurely pace before taking off into the distance. Brady lulled Hairball into a stiff pace and conversation before turning on the jet engines on 4-mile creek and up Raintree Ln. Tiger Rag followed instructions and kept himself on the primary 6-mile loop the whole time! Strange Brew, Pop Tart, and Icky held down the 4-mile route. Good to have 49er and Stone Cold out with us for the first time this summer. I am fairly certain 49er has no regrets on skipping the BRR this year. The rest of the crew have been posting most of the runs recently and are steadily getting faster each week.
While Pop Tart is a great handle, I think it’s only a matter of time before the renaming to Tackleberry happens. Good pull on TR’s part to make the comparison.
Thanks to Strange Brew for the take out.
-Alf
17 strong (sans Runstopper and Scabby – HC but no #DRP) gathered at Charlotte Catholic to take on the brand spanking new parking deck (which we found out functions like an oven in the summer).
The Thang
COP – SSHX15, Mtn Climbers X20, Jump squats X15, Merkins X15
Jog to the new parking deck and take a quick tour, with bear crawl up one level, stopping at the top level of the stair well nearest the school for start of the 3 by 4 triple stack. Run to corner on other side of deck from stair well, perform called exercise, run down to next level and over to opposite side and continue hitting all three stair “stacks” and all four levels at each “stack”. Level 1 – 3 count, Level 2 – 6 count, Level 3 – 9 count, Level 4 – 12 count
Rinse and repeat but YHC audibled the counts to 1, 2, 3, 4 at each stack #sweatingprofuselyintheoven
Jog to middle for quick stop at the concrete barrier for Incline Merkins X15 and Decline Merkins X10
Jog over to ramp from level 3 to 4 for triple nickle. 5 jumping lunges at bottom and 5 jump squats at top with animal movement up the ramp and sprint back down. Bear crawl, Crab Walk, Broad Jumps, Backward bear crawl, and Backward crab walk.
Down to ramp from level 1 to level 2 for three man gassers. Man 2 sprints from upper ramp to lower. Man 3 sprints up ramp once man 2 arrives and then Man 1 sprints down once man 3 arrives. Keep going until YHC calls time.
Jog over to starting point for a few minutes of Ring of fire. Each man calls out his F3 name and then a core exercise for the PAX to perform while he sprints around the circle.
COT
Naked Moleskin
This was the first full work out in the new parking deck and I don’t think anyone left disappointed (or with much left in the tank). The deck gets a bit warm and hitting all 4 levels over and over was grinding.
Pretty sure that was the lowest average age for any F3 workout in my 4 years of F3 workouts. Mighty Mite at 28 (roughly) wasn’t even close to war baby and maybe not in the top 5 youngest. Lost of Hates and Hate Hates in COT with only 2 R’s and maybe 4 Ayes (for 40 something men). Hope to see the young guys keep pushing and eventually challenge Frasier for the speed king crown.
Frasier was out front on the triple stack, as usual (I still want to see the Doctor note for exemption from merkins/burpees), with Teddy and Dear Abbey not far behind. Everyone pushed it hard so no failures this morning. Tank is aptly named and it’s a good thing he missed all the support columns or the whole deck might have come crashing down.
Time for some of the young guys to step up and Q, even if only for half. Contact me to find a date (pchepul@gmail.com, @pchepul for Twitter, or 704-236-8576).
As alwasy, it was an honor and a privilege to lead this am.
Announcements
Southern Discomfort next Saturday with 12 (or 14), 10, and 6 mile options. Long option starts at 5am at the Vine with 10 mile and 6 mile options starting right here at Centurion at 6am. Hydration will be provided so please sign up on the web site if you are going to make it. All you jokers can manage at least the 6 mile option as the pace will not be fast and we stop at multipe AO”s for workouts where you can rest if needed. Find a buddy and car pool if you can. Check web site for more (and accurate) details -http://f3nation.com/2015/07/01/f3-southern-discomfort-saturday-august-1st/ .
We have probably the largest AO in F3 and we’ve spent the last few weeks with 0.0s. Time to change that.
The Thang
Mosey to the empty bus parking lot
COP
SSH IC x 20
IWs IC x 20
Mosey to the back road with some buttkickers added in
Mosey up the back road with karaoke left/right, backwards run and pinball added in all the way to the stadium entrance. Roughly half a mile run.
And the stadium is locked. Don’t our taxes pay for this and it’s locked to us? Hmmm, #libertarianrant. In anticipation of this, YHC came early and moved one of the tires to the fence to make it easier to scale over. Careful or your child creating days might be over.
All successfully scaled over and off to the stadium
Stairway to Heaven
P1 runs up/down the stairs twice while P2 does AMRAP called exercises and then flapjack
Called Exercises:
Burpees
Merkins
Squats
LBCs
Dips
Carolina Dry Docks
6 inch leg holds
Burpees
Back to the fence for re-scaling and potential manhood loss
After some Shepherd mumblechatter that he was disappointed thinking we were going to flip the tire back to the other ones, I gave him the heads up that I have something better planned. Patience dear Elder, patience!
To the wall and we do Balls to the Wall walk along the entire wall. Added bonus of wet shoes made it more difficult. #mumblechatter dies down
The People’s Chair w/ Air Presses IC x 25
Begin a mosey back to the school.
10 supine rows just because there is a bar there
Pinball back to the middle school.
The People’s Chair w/ Air Presses x 40
The People’s Chair w/ Air Presses x 50
All You Got run from Median to Median
All You Got run from Median to Median back
2MOM
Dolly IC x 25
Flutter IC x 10
DONE!
COT
Great to have DT join us for the COT and thanks to Shepherd for taking us out with a heartfelt prayer. Almost like you’ve done that before Pastor.
MOLESKINE
It was a little wet out there today. We got much needed rain yesterday and much unneeded humidity. Took a little while for the legs to get going after a run with EE last night. Thanks for the push EE on those pinball runs. I always know you will run hard on them pushing me to run hard as well.
Great having Hoodie back out and way to power through. Those stairs will work you over.
Always great having our Shepherd with us. You are a great inspiration for all of us to keep pushing because we have no excuse.
Thanks for letting me lead a group of men who made me better today.
GJ