Let’s do this.
Partner up with similar speed, style or haircut (I’m looking at you Brushback).
Run the AYG mile to HT (Right onto Rea; run to HT; loop the first pillar; back to OP)
With your partner (never leave him/her behind)
–Run to the playground and do 10 pull-ups and 30 dips on the Buddy Bench (Buddy Bench is required)
–Run to Concession Stand and do 20 squats and 20 incline diamond merkin
–Run to the Field and do 30 LBC’s and 10 dumbocrats (partner 1 planks and does power merkins while partner 2 does derkins, flapjack)
–Run through the woods and to the top of Foxworth hill (at stop sign) and do 10 partner derkins and 30 Flutters (single count)
Run back to field, concession stand, and playground and do exercises. That is 1 round.
Complete as many rounds as possible until 6:05.
Run the mile to HT and back.
Holding hands with your buddy is always optional.
23 of Metro’s finest found their way to Carmel Road Park for an unimaginative but painful session. Here’s how it went down:
5:30 – Brief Disclaimer and were off
6:15 — COP
Moleskin:
YHC put a fair amount of thought into this one. The plan was to keep it simple and painful. You know, the kind of workout where knowing what’s coming next makes it even worse. YHC thinks he succeeded. The mumble chatter started with the second set of burpees and intensified as the PAX settled in. Plenty of talk about lack of creativity, blah, blah, blah. Interesting the way each run up Camilla had its own group of Larry Birds – Benefactor, Orlando, Chappy, Chelms, Iron Mike – and a few others. Who was the flying squirrel leading the burpee leg? Strong work out there today – 2.5 miles, 100 burpees, 50 merkins, 50 squats and a solid 6+ minutes of Mary. Good to see Blades of Glory out at DMZ again. Thanks to Skywalker for the take out.
Always a pleasure to lead. Aye.
Announcements:
WIB South Edition – Check the website
BRR team looking for runners – contact Cheese Curd
PAX hungry for speed will launch for F3-Swift at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO. Come early at 0500 for a course preview and some good 2nd F. Stay until 0630 for 3rd F at Einstein Bagels.
The Thang at 0515:
See you in the Gloom,
Bratwurst
WIGGLER: SUMMER HOURS – 6:00 AM Start
Nova Clarke: That’s a tiger shark.
George: How do you know that?
Nova Clarke: Shark Week! Where’d it go?
George: Where DID it go?
Fin Shepard: It’s [running The Wiggler]!” **
Celebrate Shark Week and come run The Wiggler! 6:00 am Tuesday – corner of Foxcroft and Rothwood – Selachimorpha pace…
** Sharknado!
While most of the city slept 16 of South Charlotte’s finest gathered in SCMS Parking lot for this weeks installment of #F3BaseCamp. The plan was to partner with someone of different speed and push hard for all 45.
This is how things went down.
Warm up lap around the track (Reg, High Knees, Buttkickers).
COP
Imperial Walkers x 15 IC
Mountain Climbers x 15 IC
Low Slow Squats x 15 IC (Some chatter from Big Top and Geraldo, but couldn’t hear the heckling).
10 Burpees OYO
Mosey down to the track for Horse training
Mosey around the campus, one partner stop at top of steps to grab a lifting rock and then head to the fields for rock circuits:
Drop rocks for Bleacher circuits:
Head up, return rocks and grab some wall for:
Dunzo.
Skin of the Mole (That really should be checked by a dermatologist):
Announcements:
Southern Discomfort, Don’t worry Hops said 6 miles isn’t long and it won’t be hot. Sign up here: http://www.signupgenius.com/go/20f0545aba62ba7fd0-southern
Posted on behalf of Probation:
7 PAX decided to fight the temptation of the fartsack to face a prison yard workout from Probation.
20 Good Mornings
25 Swings
20 Hand Slap Merkins with partner
Warm up – 10’s:
10 Cleans both arms
10 push ups
Repeat x 2
10 Overhead Press
10 push ups
Repeat x 2
10 Clean & Jerk both arms
10 push ups
Repeat x 2
10 Tiger Rag Curls heavy weight
10 push ups
Repeat x 2
Partner up:
P1 Chest Press with heavy weight, P2 runs. Flapjack
Repeat x 2
P1 Lawnmowers, P2 runs. Flapjack
Repeat x 2
P1 Tricep Extension, P2 runs. Flapjack
Repeat x 2
P1 Chest Press with heavy weight, P2 runs. Flapjack
Repeat x 2
P1 Swings (double if you can), P2 runs. Flapjack
Repeat x 2
P1 TR curls , P2 runs. Flapjack
Total to 100
P1 Shrugs, P2 runs. Flapjack
Total to 100
P1 Double KB Press, P2 runs. Flapjack
Repeat x 2
Finish it out with 10 Burpees
Moleskine:
Great work out there today…considering. It was obvious that some of the PAX had a rough time this morning, whether it be returning from vacations or random injuries (neck pains, bad backs, shoulders, etc). Considering all the challenges everyone did a great job pushing through all the way to the finish. Tuck injured his back right at the beginning, but stayed and did leg workouts the entire time! That guy has heart! Pebbles came out today to show us what Indian Land has to offer.. Guy is a beast, running circles around the rest of us. Keep coming out brother! Tootie is killing it out there too, coming out each week and getting better each time. Madame Tussaud, Brown, Probation always go after it at KB workouts and today was no different. Great work gents! See you next week.
Probation affectionately coined a new workout called TR Curls after the love Tiger Rag has for doing curls with kettlebells. Ahhh, you can almost feel the fits of anger coming…
As the minutes got closer to 0700 YHC began thinking I would have to drive to another AO to join up with those Pax and abandon my Q as I was alone in the parking lot. Then with just a minute or so to go 7 other eager Pax rolled in for their Saturday morning sweat fest in the gloom. This is the work we did:
Mosey behind the school and around to the other side for a warmup COP in the bus lot for: SSH x 15, IW X 15, Squats x 15, CDD x 15.
Mosey back around the front of the school back to home base where everyone was excited to see YHC open the back of my vehicle where everyone grabbed 2 brick pavers. Mosey with pavers to the near field for the following with your bricks: Man Maker Merkins x 10, Push Press x 15, Slow Squats x 15, Tricep Extensions x 15, Bicep Curls x 40. Repeato 3 times.
Mosey to the playground equipment and partner up for 4 sets of 10 pullups (as many as you can get, then partner assisted to 10) with partners flapjack then plank between sets for all pax to finish.
Grab bricks and mosey to the back of the property / football field and give your bricks another rest. Fast mosey through the trail in the woods to the hill in the OP neighborhood for Triple Nickles. YHC originally called burpees and squats, but after some mumble chatter called for Merkins and Squats. Plank it up when done, then fast mosey back through the woods to the football field and retrieve your bricks.
Circle up for the following with your bricks: LBC x 20, Flutter with brick press x 15, Dolly with holding bricks overhead x 15. Man Maker Merkins x 15.
Mosey back to the school and grab some wall for Peoples Chair with brick presses x 2 sets.
With a couple minutes left head over to the track for Merkins x 10, all you’ve got to the other side of the track for Squats x 10, all you’ve got back to the beginning.
COT
Naked Moleskin:
This was a great pax today at Ascent and we all definitely sweat it out this morning. The Ascent pax are getting stronger and faster and it really showed this morning with the brick paver work and the triple nickle on that hill. Margo was giving the The Mouth all he could handle in the front of the pax.
At one point YHC looked over and Wolfman was sweating so much he looked like he had just jumped in and out of the swimming pool.
I’m impressed with some of the newer pax as Sparkle City and Greenwood looked like old pros out there giving it everything they’ve got!
Special thanks to Slim Fast for providing ice water and cups after the workout, it was greatly needed to replenish what we all lost with as much as we sweat!
Announcements:
Southern DIS Comfort, 8/1/15, Sign-up now! CSAUP event with 3 levels/options from 6.0 Miles to 14.1 Miles. I encourage all Moderate Workout pax and Meatheads to sign-up for the 6.0 mile opotion. This will be broken up so that the farthest we’ll run at any 1 point is only 1.4 miles and this will be at a slow/moderate pace where you can still have some 2nd F fellowship and conversation with the guys next to you. Look for the Sign-Up Genius link in the weekly email to sign-up. There is an optional T-Shirt you can buy as well but orders must be in by EOD 7/15/15 to get your shirt.
Seven of Area 51’s finest made the right choice for the #DRP at Day Zero and here’s how it went down.
Geraldo Q
Warm up lap around the Day Zero track circle up.
COP:
5 Burpees OYO
SSH x 25
4 Burpees OYO
Squats x 25
3 Burpees OYO
IW x 25
2 Burpees OYO
Merkins x 15
1 Burpee OYO
Field Work:
Line up at the soccer field & partner up. Partner 1 does called exercise while Partner 2 sprints to the garbage can and back. Flapjack, 2 iterations per exercise.
Bear Hunt:
Stay with yours partner bear crawl CMIYC Partner 1 does 5 merkins while Partner 2 bear crawls. Flapjack to the garbage can and back.
Peoples Chair:
Mosey over to the school and grab a piece of wall, for 2 rounds of the people’s chai, second round with air presses x 50.
Jack Webb:
Circle up with Runstopper’s old friend Mr. Webb up to 8, then turn it over to the Swede.
Swede Q:
Mosey over to the retaining wall for 3 rounds of the following:
Alternating wall jumps x 11
Derkins x 7
Back Ext x 21, 15, 9
Six Pack:
1 pull-up 5 Russian Twists (11’s count)
Partner Burp and Merkin:
Partner 1:Burpees with increasing merkens to 7
Partner 2: called exercise with rock
Shoulder press
Squat
Curl
Standing lunge
Tricep ext
Squat to shoulder press
Shoulder Press
Burpee/Merkins:
Partner 1: Reverse Burp and Merk from 7 to 1.
Partner 2: air shoulder press
Moleskin:
Announcements:
Posted on behalf of Hammer
——————————————
4 men showed with tickets for the pain train. Gummy, Hammer, Hops, and Hopper.
First Stop Easy Street –
Warm up
Second Stop IAWTQ Ave
Do suicides with 10 merkins at each stop.
Repeat with air squats at each stop
That’s 120, of each, but whose counting
Third Stop Double Trouble
Partner up
First group run to fence do 10 squats
Second group run to play ground do 5 pull ups
Meet in middle do 10 hand slap merkins
Flap jack
Rinse and repeat
Forth Stop Race Way
Beat the Q for coffee
1. Run to fence 10 burpies
2. Run to backstop 10 air squats
3. Run to hill 10 hill sprints
4. Run to picnic tables 20 dips
Fifth Stop St. Mary’s
Lead by Hops nuff said
Moleskine
So what had happened was….
Knowing that coffee was on the line I decided that I needed to take every advantage to beat South Charlotte’s best. I had 3 pronged strategy for victory. It began with skipping early morning work out led by Hops and Hopper. I figured those guys are fast, but with 1 hr of pain already completed I got a shot. I then appealed to their testosterone and began each Stop with this is a race who is the best. Last, I sand bagged a little until the Coffee Challenge. #didn’tdominate -Long story short it didn’t work, they worked longer harder, and faster than me.
Gummy and I worked ourselves into a delirious state of pain and exhaustion, and lost all ability to operate gates. We both decided it was easier to climb fences. Hops immediately made fun of us, Clemson, and showed us the gates do operate. Gummy and I both knew that Hops couldn’t actually climb the fence and was hiding behind aggression and humor. It’s common for graduates of lesser schools to take pot shots….thank God football season is almost here.
Last but not least Kicken Chicken and Rhapsody from Charlotte Metro couldn’t have finished and would have quit. I have been inviting them for a while now, asking nicely doesn’t work, so now maybe making fun of them will….
Announcements:
Get with Hops for Southern Discomfort. See the preblast on the website for details.
Thinking about putting out a Stone Mountain Challenge.
1. 1.5 hrs away 5 miles in the mountains, waterfalls, big views, and pain stations.
2. first mile almost straight up, at the top incredible views and 15-30 min pain station,
3. 2 miles of slow decent followed by 300 steps down to 200 foot water fall pain station 15-30 mins,
4. 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?