WIGGLER: SUMMER HOURS – 6:00 AM Start
Run the Wiggler – tomorrow at 6:00 am. Corner of Foxcroft and Rothwood. Fellowship pace.
Humid barely does justice to the conditions that 22 men ventured into at DMZ this morning. Before we get to what was accomplished, YHC needs to set the stage for the substi-Q. Semi-Gloss was set to lead, but he apparently could not fulfill his obligations due to an unfortunate incident involving a GOLF BALL.
Taking the reins from such a runner, and with BRR season upon us all (PSA – if you’re doing F3 this summer, you will take part in BRR training…you might as well run it), I thought “what would Semi-Gloss do?”. And honestly, I have no clue. None. Sure, I give him crap for being slow, but I can’t be the only one. With so much direction, I decided to do something I’d been thinking about for a while – visiting the Widow Maker – the aptly named, hilly portion of Sharon View starting at Olde Providence and ending at Carmel.
The THANG:
Partner up – speed and conversational abilities matter more than size. You are responsible for your partner.
Quick warm up COP – SSH and IWs followed by 20 merkins and 20 knee ups (theme)
Instructions: Run to Olde Providence, stopping at each side street on the left (9 total) for 20 merkins and 20 knee ups – including the warm up, that’s 200 of each.
COP at the entrance to Olde Providence Racquet Club – quick cup of coffee while waiting mixing in over / unders and squats until the PAX arrived, followed by LBCs, not quite low or slow Flutters, Boone LBCs (symmetry).
AYG back up the Widow Maker to RTS (or further for some)
Find some wall as the PAX made it back for a mixed up, mumbled up set of dips and squats.
Dips x11 IC
Dips x10 IC
Squats x11 IC
Dips x9 IC
Squats x10 IC
Dips x8? IC
Squats x9? IC
Dips x11 IC
Maybe more – not quite sure. I’d say it was intentionally jumbled up, but I really just threw in the squats to break up the dips.
Mosey back to home base, arrive at 6:14+ (thanks Orlando).
COT – take out by Hannibal
Moleskine
Simple but effective formula – find a giant hill and run up it. Mix in upper body and core work. That’s about all we did this morning.
Swiper’s the latest to join the Metro to A51 exodus (diaspora seemed a bit strong), having just moved south on Friday. He also almost killed me with the pace. Glad to have you down south and Welcome!
Want Ad made the day trip, perhaps in search of XXL calf sleeves.
Also, welcome to site-FNG BELK, among other names,, the stubborn mini-horse himself, who headed south to avoid the Muthaship (I kept waiting for the punchline to that joke, but I guess it is implied) and meet long time Kotter, Rooster – back after a 2-year (I think I heard that correctly?) hiatus.
We also had two relatively recent FNGs out today – Miss Piggy and Penny Packer. Outside of Muthaship, there aren’t many hills like that around. Good work today!
Our resident Frenchman, Film Fest was there. Hops was not – you were missed, though, brother.
Semi-Gloss – get well soon and cheers to a speedy recovery.
No announcements in COT, but an open invite to all:
A few of us are working to bring The WIB down to A51 on Tuesdays. Format is similar to first part of today’s workout – set circuit, loop, or goal repeated until time to run back. If interested, we’re doing another test run at Olde Providence Elementary tomorrow at 0530.
25 tough dudes including five 2.0s leapt from their beds and came to Stonehenge for a daily downPAINment. It was muggy and we had pax literally falling down all over each other but it was a solid workout with a great effort by everyone. YHC was there and ready with Weinke in hand. However, just like a cheat sheet permitted for an 8th grade science test, all the knowledge contained was burned into YHC’s brain while making the Weinke, rendering it unnecessary. #decorativepurposesonly Anyway, so the story goes…
Jog to Stonehenge pillar (crossing Johnston) for COP
COP
– LBC x 25
– Merkins x 20
Jog to Premier Deck entrance. Partner up.
Laps with Pain
Round 1:
P1: Run around Premier Deck
P2: Merkins
Flapjack
Plank to regather pax
Round 2:
P1: Run around Premier Deck
P2: Squats
Flapjack
Plank to regather pax
Mosey to Slalom Course (hill with trees interspersed off Ballantyne Corp. across from soccer field)
Serpentine Merkin Ladder
Pax run a pass up and down hill going around all of the trees along the way (i.e., slalom)
Run 1 pass – 30 merkins (once all pax arrive)
Run 2 passes (down and back) – 20 merkins
Run 3 passes – 10 merkins
Run 2 passes – 20 merkins
Run 1 pass – 30 merkins
Run 1 final pass to end at start point
#crowdpleaser
Mosey to soccer fields, reunite with partner
P1 on sideline; P2 approximately 20 yards out on field
Merkins on a Roll
P1: Rolling Merkins to P2
P2: LBCs while waiting
10 handslap merkins
P2 jogs to sideline
P2: Rolling Merkins to P1
P1: LBCs while waiting
10 handslap merkins
P1 jogs to sideline
Jog to lower level of Premier Deck and continue up stairs to top of deck
Stairway to Hell (Merkin Style)
Circle up
5 Merkins
Down stairs to Level 4, circle up, 10 Merkins
Up stairs to Top, circle up, 5 Merkins
Down stairs to Level 3, circle up, 15 Merkins
Up stairs to Top, circle up, 5 Merkins
Down stairs to Level 2, circle up, 20 Merkins
Up stairs to Top, circle up, 5 Merkins
Down stairs to Bottom, across deck, circle up, 25 Merkins
Jog back to Launch Point
COT
Moleskin:
– Wow, what a great effort by all the pax, especially the 2.0s. This was a beast of a workout and we literally never stopped. I never heard a single complaint (O2 deprivation?)
– Werlcome to FNG GM. This is Commich’s 2.0 and he did a great job. Hope you come back with Dad again soon.
– Lots of Merkins. Plenty of opportunities for lots of Merkins today. 110 in the Serpentine, 90 in the Stairway to Hell plus 20 handslaps and 15 in COP puts you at 235 without counting Merkins done on the Premier Deck run or bonus merkins. Madam Tusseau did about 425!
– Watch Your Step. On the run around Premier Deck, Lugie and Bivo both hit the pavement hard. Both continued on through the workout without missing a beat despite a swollen ankle for Lugie. Bivo was heard yelling “Boomer Sooner”. #beastmode
– Serpentine Merkin ladder could also be called the Slalom of Suck. It was very tough and all the pax did a great job. YHC was completely smoked.
– Great to see so many pax getting stronger each and every week.
Announcements:
– Ghost Runner going strong on Thursdays at 1930. Launches from ABC Arboretum with route options from 4 to 6 miles. 2ndF opportunity post run at Vintners @ 2030.
– Several Pax (YHC included) are running the Tread Nightly Half Marathon at the USNWC on Friday, June 19. Race starts at 2000. Come out and run or just hang out at the USNWC and fellowship before/after.
It was a warm humid morning which seems to be the norm lately, a few of us gathered in the gloom waiting for our Q and Glass Joe says… “Let’s do a few Hair Band Miles while we wait!”
As we get through a 2nd or 3rd HB Mile (can’t remember at this point) Shepherd makes his entrance, joins us and says. “ok let’s finish this Hair Band Mile!” And half way through I hear the #mumblechatter of The Late Show, “Finish? didn’t he just start?!” Hey, when you are late to your own Q you should expect some kind of verbal abuse.
The Shep #weinke
The Thang!
– HB Mile (or “HB MileS” depending on who you are)
– SSH (X20) IC
– LS Squats (X20) IC
– Dips (X15) OYO
– Indian Run
– Alternate People’s Chair (w/air presses)
– And BTTW’s (X3)
Mosey to Practice Soccer Field
– Del Brown/Four Corners:
Mosey to Hill
Jail Break to virtual shovel flag
FINISHED
COT
Thanks to The Late Show for taking us out
Thanks for leading us Shep!
Posted by HB on behalf of Shepherd.
with the heat and humidity in full effect, 9 men including 1 FNG and 1 Site FNG took to the hallowed grounds of ELE to get their Saturday off to a good start.
COP:
Merkins x15 IC
Snatch x5 per arm OYO
Air Squats x15 IC
Clean and Press x5 per arm OYO
Two-Handed KB Swings OYO
Main Event/Field Trip to Carmel Baptist:
Jog over to baseball field at Carmel Baptist and gather behind the wall beyond the outfield to find an assortment of medicine balls and sand bags, partner up and pick a ball/bag to carry.
P1 carries weighted element to wall, throws ball/bag on ledge on top of wall, climbs the wall, picks up the ball/bag and runs to entrance gate and returns to start point. P2 does called exercise and flapjack until both have completed a round. 4 rounds were completed with each team using a different element each round so we could all experience the different weights. Called movements were: wide arm merkins, diamond merkins, carolina dry docks and regular merkins.
50 LBC’s OYO, then gather the balls and sandbags and mosey back to ELE parking lot. switch heavier ones out as needed, lighter ones were carried by1 pax all the way back.
KB ladders:
Round 1: 2,4,6,8 reps of Snatch per arm/1 arm swing/clean and press per arm.
Round 2: 2,4,6,8 reps of Sumo squat/Upright rows/good mornings-if done early work your back down the ladder until all pax are done.
Round 3: 2,4,6,8 reps of Lawn mowers per arm/around the worlds(in each direction)/high pulls per arm
Jack Webb:
1 Goblet Squat/2 Two-Hand KB press
2 Goblet Squats/4 Two-Hand KB press
3 Goblet Squats/6 Two-Hand KB press
4 Goblet Squats/8 Two-Hand KB press
Guys were smoked so that’s as far as we got.
Mary, pax-assisted: Fletch called flutter w/KB press, Jordy called Russian twist, Winterplace called x15 burpees OYO, Ickey Shuffle called 1 minute of 2 handed KB swings to finish the hour.
Moleskin:
Good work men as that one was a smoker. the jog and weighted element carry over at Carmel Baptist I think took a lot more out of us than was expected. Excellent job by Fletch and Winterplace moving at a rapid place carrying theirs back to ELE while the rest of us moved much slower. Thanks to Byron for supplying us with several medicine balls and a sand bag and also for meeting YHC early to get them over to Carmel. The ladders were also tough, but everyone pushed through. Ickey Shuffle impressed as usual by showing iron will with that huge KB of his. Don’t know what I was thinking by trying those Jack Webbs, but that really put us over the edge. Good to see Jordy back out there. Also good to have site FNG Toolman from Metro. Welcome to FNG Peaches (Michael A). He’s from Gaffney, SC (home of the peach water tower) so he was aptly named. Crawdad is official now as he finally went out and purchased his own kettlebell so no turning back now my friend.
Announcements:
F3 dads continues at Beatty Park
Southern Discomfort coming up on Aug. 1
Prayers for Byron and the youth of his church as they depart on a Mission Trip next week.
Thanks to Byron for a great prayer to take us out.
Gullah
The Thang
Joker Q – Ran 2.25 miles, with 150 squats, 75 merkins, 35 SSH and 35 Imperial Walkers thrown in along the way.
Pop Tart Q – Did the “Super 21” as follows, 1 merkin followed by 1 sit up, followed by 1 “Popping Tart” on each leg; then 2 merkins / 2 sit-ups/ 2 PTs… you get the idea… all the way up to 21. Sum of 231 merkins, 231 sit-ups, 231 Popping Tarts on each leg.
Mosey back to parking lot to finish the last 5 minutes with some alternating toe touches. We had 1 minute remaining, and Pop Tart made the mistake of throwing the Q back to Joker, who finished off the workout with 15 burpees.
Moleskin
In an effort to deliver a balanced workout, YHC and Pop Tart took things to the extreme, with lots of running in the first 30 minutes and a 0.0 Meathead format for the second 30 minutes.
Pop Tart was determined to reach 21 this time around. During his last Q the Pax only made it to 15 since there wasn’t enough recovery time built into the format. This is what led to the introduction of the Popping Tart, which involves lying on the ground with one leg out straight, while the other foot is flat on the ground. Lift your hips and extended leg up to work the thigh and hips of the leg that is bent.
Now, on to the hazing…
Great to see Stone Cold and The Shore back at Area 51. In the early days when Area 51 was the only option on Saturdays I saw them every week. The Shore is still the toughest pediatrician this side of Jersey, and Stone Cold looks pretty tough himself rolling down the road in his rugged Jeep.
Donkey Kong was looking good the first half of the workout, then he vanished. No sightings of DK getting in his car, so it was a stealth departure. DK continues to live up to his mysterious ways.
Slap Shot was looking especially strong during the running. Must be something about the Hockey playoffs that brings out his A-game.
Great to see The Tickler back at Area 51… after moving down to Greenville a couple of years ago. Wish I could remember why we nicknamed him The Tickler, but maybe some things are best not remembered.
11 men (including 1 FNG) and a pair of 2.0s gathered at Ascent to kick off their weekend in the Carolina soup.
The Thang:
Warmup – run to track
Dirty McDeuce
Set 1
Set 2
Set 3
Set 4
Field Work
On The Wall
Pax in People’s Chair, while each person bearcrawls in front of pax. Rinse and repeat with Lunges
Back to the Field
Jacob’s Ladder
Mary
COT
NakeMan Moleskin
It is always fun for YHC to make a short hop up to Area51 from The Fort and post with South Charlotte’s finest. The privilege of Q’ing at Ascent was a special treat, and I greatly appreciate the opportunity Pelé provided, and awesome support of the pax.
FNG “Suave” had the unique honor of being pretty much named long before we got to COT. There was something very suave about his lung walk technique in front of the People’s Chair…or perhaps several of the Pax couldn’t get the 90’s Gerardo song “Rico Suave” out of their head once they heard Suave’s real first name is Ricoe.
I look forward to posting with the Pax of Area51 again soon!
AYE!
-old bay
Last time EE and I shared a Q, we did the Bassackwards 5K. How do we top that? Well, let’s see what we can do and off we go.
Pre-Thang
EE and I for 5 miles and then we get joined by HH on bike. The same HH that emailed out that he was on the IR list yesterday. Not only is he sandbagging injuries on us but then he mocks EE and I with the bike. Some brief conversation about taking the bike from him and daring him to catch us with his bad leg but we decided to finish the run instead.
The Thang
Mosey to the virtual flag since HH planted it near the cars. O2 dep from his bike ride?
COP
SSH x 20
OYO Merkins x 10 (Just adding them to help me in the 10K merkin challenge)
IW x 20
Oh look, The Count and Squidward arrive which means:
OYO Burpees x 10
Burpee Climbers x 10 (Go down like a burpee but do 4 mountain climbers instead of a merkin before bouncing back up)
Mosey back to the hill
Espresso comes rolling in with a doorless jeep with a huge flag flying outside it. Therefore, we skip the late burpees because he’s got a huge flag outside a doorless jeep. #winning
Partner up
P1 runs down the hill and does 10 burpees at the bottom and then runs back up the hill
P2 does merkins
Flapjack until 100 combined merkins
Plank until all teams are done
Repeato with 200 lbcs
Repeato with 300 squats
My guess is we ended up doing more than 100 burpees each but I’m smoked so don’t trust that if you are doing your own 10K burpee challenge. Now, quick water break and hand it off to EE
Long Native American Run towards Elementary School Playground. Stop short of entrance gate for:
50 x SSH IC
Line up PAX and split into 2 teams
EE pulls 2 x 45# Plates #partyfavorite from behind gates for the 2nd Ever: “Half Mile Hair Burners” (#GameShowSpecial)
One member from each team pushes the plate as far as they can down the Road to Nowhere while the remaining PAX rotate 3 called exercises between each pusher.
Rotate to the next pusher in line and continue until we have reached the half mile finish line!
Called Exercises:
Hand Release Merkins x 15
Bombjacks x 10
Flolly (Flutter/Dolly combo) x 10
Pin Ball Run back to PSV for COT
Moleskine:
Glass Joe: Complete smoker out there. At one point during the EE half-mile hairburner, I’m trying to push my plate and HH is laid out on the road blocking me. Okay, who put the Horse(Head) with a bad leg down? And it broke my momentum with EE’s freaking epoxy covered plates. During the pre-run, EE tells me that the plates are getting worn down. This hope was quickly destroyed during the hairburners and I realized it was just EE being the eternal optimist. Those sucked! Especially after smoking the crowd, and myself, on the hill. My M was waiting on us at McDonald’s with my 2.0s for F3 Dads and she said we all looked rough walking in. Pretty sure that’s a compliment.
Welcome to FNGs Happy and Patch. Happy was the guy at the F3 Golf event with a modified AR-15 that can shoot golf balls. Thus, he got Happy after Happy Gilmore. Patch is a nurse and got named after Patch Adams. He was invited out by The Count. That’s who you get to blame for all this.
EE: Not only was it smoking hot and humid at the Outland, the PAX were completely smoked from an hour of non-stop Work. Fantastic job today by all PAX including 2 FNG’s and HH who pulled a Pee Wee Herman (bike reference only thank you) and rode his bike around during the pre-run and workout since his knee is on the mend! But he did manage the GJ Burpee-thon and took his turn on the Hairburners! #Strong Get well soon brother. GJ had the PAX smoked at Hello with his rendition of Dora right out of the gate, but all took the challenge and ran with it! Good to see Espresso holding his own (down at least) and Big Trade pushing his limits on the Quads #3rddayinarow. HB made sure to cut the sleeves out of his new F3 shirt and almost got arrested for bringing those Big Guns on School property! TLS and CT are machines on the hill and Shep and Count are stepping up their inner beast weekly! Great to have 2 FNG’s, Happy and Patch, with us at the Outland. This was a very tough workout, but you guys held your own and brought it strong. I hope to see you guys back out every week!
Thank you for taking us out TLS! Amazing Group to Grow with every week!
EE & Glass Joe
12 men gathered for another episode of the Day Zero. As promised there was cake.
Run to back of field for COP
SSH, IW, Merkins, Mountain Climbers, Rock Stone Hoppers, & more Merkins.
Run to Carswell and Bevington. Run up Carswell from Bevington to, well, Bevington. At the top do 10 jump squats at stop sign 10 heels to heaven. Head from Bevington back to Bevington. Jump Squats then heels to heaven. Repeat from Bevington to Bevington and back to Bevington. Look at a map if this confuses you.
Run back behind school, grab stone, wall sit with overhead presses, then stone presses straight in front, the overhead press with stone press straight in front. Then 20 thrusters with stone (squat with overhead press)
To the loading dock. Groups of 3.
P1 – Run around front parking lot. P2 – Jump ups (step ups) on loading dock. P3 – stack the cake. i.e. move all 4 plates (45 lb, 35 lb, 25 lb, and 5 lb) , one at a time like a shuttle run from one end of lot to other. When done do 3 burpees and repeat the process returning the cake.
Repeato, but P1 – Declined dry docks on, you know, the dock. P2 – run to playground for 10 pull ups. P3 – stack the cake.
Carry plates to front of school for 2 rounds of 15 split squats each leg an 20 derkins. When done lunge walk to parking spaces and mosey back. Carry plates back to cars.
Grab stone and head to field. 21 6-count burpees, LBC’s, 19 6-count burpees, flutter with press.
Return stone to pile and head to COT.
Moleskine
Announcements
F3 Dads was at 9am, but you already missed it if you are reading this. Try next week. Lex Luthor Q’ed a good one.
Six men hung around a parking lot early Saturday morning. This is what they did.
Warm-up (in Cadence Work)
Interlude #1 (More in Cadence Work)
Interlude #2 (Partner in Cadence Work)
Interlude #3 (Partners without Cadence)
Finale (Back to Cadence)
COT. Very strong take out by Witness.
Moleskin
If you like this F3 thing, and want the workouts to get easier, there is only one remedy. Do more of them. That’s it. All you have to do is show up 2-3 times per week for a couple months, and you will barely recognize your own self.
Here are the weekday workouts close to home for our Union County brothers (all are 45 minutes and start at 5:30, unless a running workout, which starts at 5:15 and may go an hour):
Mondays: Nesbit Park in Waxhaw, starting July 13th. (Workout to be named). Until then, consider the kettle bell workout at Foxhole at Elon Park Elementary
Tuesdays: The Vine Restaurant in Ballantyne, running and bootcamp options (Bagpipe and Swift). 5:30 start for bootcamp, 5:15 start for running
Wednesdays: Marvin Ridge High School, 5:30-6:15 (Dromedary, bootcamp)
Thursdays: Stonecrest bootcamp (Rebel Yell), and Running at Rea and Bevington (Devil’s Turn)
Fridays: Sun Valley Middle School (Overdrive).
Finally, check out “Steps for New Guy”: http://f3nation.com/10-steps-for-a-new-guy-in-f3/
Hope you all have a great weekend. Blessed to spend time with you this morning.