8 degrees… 3 degrees with windchill so I told the PAX from the get go… Nothing cute, nothing fancy the only purpose is to keep moving…
Tha Thang
COP
20 Side Straddle Hops
20 Imperial Walkers
10 Mountain Climbers
Ok blood is flowing lets get to it the Four Corner Elevator:
1st corner of the parking lot 10 squats then run to next corner
2nd corner 10 squats, 20 lunges run to next corner
3rd corner 10 squats, 20 lunges, 30 SSH run to last corner
4th corner 10 squats, 20 lunges, 30 SSH, 40 mountain climbers
back down the elevator and run backwards to each corner as you work your way back down in exercises
complete 2 rounds
Enough of that, over to the hill for some Jacobs Ladder
Run up the hill 10 SSH run back down the hill and run back up again for 20 SSH, continue building to 50 SSH and on the last one run backwards up the hill.
Next round bear crawl up the hill 20 LBCs run down, bear crawl back up 30 LBCs continue building to 50
3MOM
Flutter x 20
Rosalita x 20
Dolly x 20
DONE!
Moleskin
Knowing how many layers people would have on I purposely planned to keep the exercises basic with the bigger focus of moving and not stopping for the entire beat down. Not the most creative but in 8 degrees I think it was effective.
This was my first Q since the holidays due to me getting the flu and working through a shoulder injury, it was an honor to lead and felt great to be back!
Solid work by all and T Claps to Tonawanda for coming out for his 2nd post in 8 degree weather.
Announcements:
The usual lately, Mudrun signups are going on & BRR.
The Late Show and Glass Joe on Q tomorrow at Outland see you there.
The virtual flag was planted and nine men braved the frozen tundra for a weekend downpainment at one of F3’s best workouts. The Q forgot to microwave the pavers so the pack had to endure some cold, cold pavers.
The Thang:
COP for SSHX15, IWX15, and 10 hand release burpees to warm up
Divide into 3 man teams with each team having one manly paver and two regular size pavers. Jog down to practice field for some gassers (quite a few actually). One man carries the heavy paver down and back one time (maybe 150 yards round trip) and then rotate. Ten trips equaled a round with ladder 10 down to 1 of called exercises (different exercise at each end).
COP for SMoM (with paver extended behind head) – Low flutter X20, Dolly X20, Heels and hands to heaven X20, protactor (heels and hands)
Line back up for some circuit work with one partner sprinting between the end lines and switching off at each end to do called exercise
Rinse and repeat
Jog back to starting point to burn off last few minutes with Jack Webb – 1 merkin and 4 push presses with paver (feel sorry for the unlucky three that got stuck with big paver – you will thank me this summer after visit to the pool) up to 5 and 20.
COT
Naked Moleskin
This workout was very simple but effective (at least for me). Sprints with a paver (26 to be exact) wears on you after a while and the jog back to the parking lot was much longer then the jog out. Checkpoint rightly called me out for not having the pavers warmed as promisted on twitter. Glad everyone was wise enough to wear the big gloves anyway.
Mermaid tried a Refusnik early with complaint about Disney World and stairs incident but once he found out he had team members counting on him quickly stepped up to the challenge – only grimiced once or twice. PH showed up even though he constantly (and I mean constantly) tells me how much he hates running with pavers. Some of the younger pax may have had their first taste of pavers – next time we will run a further distance and carry two for the real experience.
Not sure if we set the temperature record for Centurion but we were close. I had an equipment malfunction with my long johns but fortunately I had six layers on so no one noticed (unless you saw me constantly pulling those suckers up).
Announcements:
Still time to sign up for Mud Run and Brain Tumor Race (Team Chepul Hill) on March 21 at Marshal Park downtown. Link is http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=71982&pg=team&fr_id=2420
As alwasy, it was an honor and a privilege to be out early with such a fine group of men.
12 men ventured into the frosty air for a good old fashioned Kevlar beatdown.
THE THANG
SSH x 15
IW x 15
10 burpees OYO
Six inches
Mosey to lower school
Sevens to gate with burpees at bottom and jump squats at top.
Flutters when done.
Run to outside gym
1) Burpees on crash mat x 10 (timer)
2) Decline merkins on box
3) Curls with bar
4) Jump squats on box
5) Abs on ball
6) Bear crawl
7) Decline abs
8) Clean and press with bar
9) Battle ropes
10) Chest press
11) Tri dips
12) Tire flip
Repeato with turkish get ups x 5 as timer
Partner ab work with medicine balls
COT
YE OLDE MOLESKINE
Mumblechatter was tough today with the cold air and bundled up bodies and faces but YHC was impressed with a showing of 12 men in 5 degree temps. Start got slightly delayed as we awaited Sussudio to come back after carrying his sack of medicine balls over to the outside gym but once we got going we didnt stop and soon the cold air became irrelevant. The sevens on the hill were worse than they looked on paper with Alf and Spackler leading the charge up the hill. This got the blood pumping and the lungs engaged.
No “eternal flame” tunes or electronic timer today due to the cold weather but the pax got after it. Some serious plates were getting thrown around today on the bars (dont know why they had “10” written on each one?) as they were bigger than that…
Partner ab work at the end brought some team work into play with Si and YHC winning most of the rounds after getting early starts and then switching to the soccer ball.Staggered merkins were a rough finisher but exactly what we needed to bring us home.
Thanks for allowing me to lead.
Have a great weekend – Bulldog
At 5:14:59, YHC came squealing into the parking lot of the greenway expecting the PAX to be ready to revolt. Luckily there were still two cars with PAX inside clinging to what warmth was available. Upon assembling we 3 and Cheddar deciding whether or not to go with layer #4, Haggis rounded the corner clearly late. Even later, Bratwurst strolled in with a Baklava or Balaklava or something over his head.
At approximately 5:17, 5 men set out to face the day head on. There was good 2nd F headed out to the track hearing about Sanka’s BRR team aspirations of greatness in the Fall and Cheddar’s raw intro to F3 showing up cold to The Brave.
Once at the track, Haggis and Bratwurst hit their stride and bolted into the pre-sunrise. The rest of the PAX hit their tempo stride as well and finally realized the cold wasn’t so bad. Haggis even complained that his 4 layers were too hot. We all knew that out there somewhere, Tiger Rag was out there in shorts and T-shirt laughing at us. But, we didn’t care, we were in running bliss by this point.
After each man chose his time to leave the track, we proceeded back to the lot for COT and a quick retreat to warmth. Overall, the PAX ran between 6 and 7 miles and showed their meddle in some severe temps.
Many races are coming up, see weekly email for details. Also, Sanka has an open spot on his 12 runner BRR team. Contact him for details.
There were several cars in the ELE lot 5 minutes prior to MeatHead Launch. Apparently, the twitter blitz brought the pax out despite the near record low temps forecasted. A few more arrived and all 8 of us exited the warmth of our respective vehicles at exactly 5:30am. With the heavily layered Pax ready to get moving and iPhone playing Beastie Boys Pandora through a winter hat, here’s how it went down.
Warmarama – SSH x20 IC, 20 Swings OYO, IW x20 IC, Stagger Merkin Rt Hand on Bell x 10 IC, Flapjack
The Thang:
Multi-Movement Ladders with Two Handed Swing Chasers (2-4-6-4-2) -Complete 2 reps of the called exercise, then 2 swings, 4 reps, 4 swings…etc
Excercises Called:
Single Hand Racked Squat to Shoulder Press / Swing (Complete ladder then switch arms)
One hand Swing to High Pull / Swing (Complete ladder then switch arms)
Goblet Squat to 2 Hand Press / Swing
One hand Swing to Clean / Swing (Complete ladder then switch arms)
Teabag to Upright row / Swing
One Hand Swing to Snatch / Swing (Complete ladder then switch arms)
Partner Up for Double Bells: 3 Rounds of 5 Double Bell Swings, 3 Rounds of 10 Double Bell Chest Presses, while Partner 2 does leg lift. Lawn Mower x10 Each arm – Crusher curls by 10. The End.
Moleskine: Despite the cooler than optimal temps for a KB beatdown, the Pax brought it this morning with no excuses or complaints…well maybe there were a few complaints about cold toes and fingers, but otherwise it was business as usual. The Winter attire of the Meathead pax never disappoints. Nobody went sleeveless today – in fact Brown looked ready for the Iditarod with his excellent choice of animal pelted lids. Les Mis brought out the steel toed hiking boots (not a bad choice given the 0.0 format), and StoneCold kept nice and toasty with the full face mask. The only apparel failure of the morning came from my winter hat adorned iPhone which gave out about 15 minutes in. We didn’t skip a beat though as Brown quickly swapped out with his phone to continue the classy tunes. While there was some confusion on the outset regarding the Swing Chaser during the ladder, things appeared ironed out by round two. Grip is always a question mark when the winter gloves are wielding heaviy iron, but there no drops today. Thanks to Brown and HighTide for the opportunity to lead MeatHead and to the very Brave Pax for not letting me swing alone. We continue to pray for and lift up our brothers and thier families dealing with loss, injuries, and sickness.
Announcements: BRR, MudRun and F3Golf signups see Weekly email and website for dets.
Despite the forecast of record-setting temps and sub-arctic wind chills, 4 hearty PAX (or idiots as described by some M’s) suited up to ascend Peak 51 for their weekly dose of high-altitude O2 deprivation. Slim Fast on Q to deliver.
Only 2 in the parking lot with 5 mins to go… Geraldo and YHC… but I said “Just wait… if we build it, they will come…” Then out of the darkness, a lone headlamp appears… Freedom jogging in from his fartsack. Then right on “Q”, Insomniac rolls in, actually early for him…
4 logged-in and disclaimed – Off we went.
The Thang:
Quick warm-up lap around the Matthews Performing Arts Center, avoid the remaining sheets of ice on the sidewalks, then COP in the Matthews Elementary courtyard with some protection from the wind.
Started with some stretching for the 40-somethingers
SSH x 20
IW x 20
Merkins x 10
Slow Squats x 20
Mountain Climbers x 20
SSH x 20
Merkins x 10 (wanted to get to 20)
Time for some grinders. 4 men, 3 stations, 1 man running between stations, handoff, go to next station:
Station 1 – Dips
Station 2 – CDD’s
Station 3 – Step Ups/Jump Ups
We did 3 full rounds… at each station, each PAX did 20-40 reps/station… great effort by everyone… arms were smoked.
Time for Peak 51 Olympic Relay Training…
Lined up on sidewalk next to “warm” side of the building, spaced 2 poles (10 yards) apart.
Round 1:
PAX 1 bear crawl to PAX 2, PAX 2 bear crawl to PAX 3, PAX 3 to PAX 4, back to PAX 2, etc, etc… Took a quick adjustment for YHC to get the math right… So while you weren’t bear crawling, you were doing LBC’s – 5 mins
Round 2:
Same flow, substitute crabwalk and flutters – 5 mins
Round 3:
Same flow, substitute lunge walk and squats – 5 mins
Legs sufficiently smoked after Round 3!
Quick lap to parking lot and back… Q was sneaking in 2 rounds of People’s Chair for 1:00 each with 40 airpresses in cadence.
Back to the parking lot… done!
Moleskin:
I was 100% schitzo leading up to the workout! I had many conversations with myself about what to wear, what to do, should I leave the country, fake an alien abduction, etc, etc…
But in the end, it really wasn’t that bad!! And I had a great time with Freedom, Geraldo and Insomniac. Definitely missed the other regulars, and understand completely why the numbers were small… but also had a great time sweating and freezing with my brothers!
T-Claps to Freedom for jogging in from home!
Nice send-off prayer by Insomniac.
Always an honor to lead a great group of men!
Announcements:
1. Mud Run sign-ups
2. BRR Sign-ups
The goal was to tell as many pax as possible how cold it was going to be in an effort to get no one to show up and then I could crawl back in the sack with the M and maybe do a little spoonin. I digress. In the end, that strategy didn’t work and 9 (er 18) sharp diamonds came to work for a solid 45.
The Thang
Slow mosey down Murderhorn with 20 CDD’s at each street lamp.
Pick a non running stone and mosey up to the neighborhood pool parking lot for COP
25 SSH
25 IW
She/He/Them/They Hate Me – 10 minutes
10 merkins
20 curls
30 overhead press (#cp)
Return the stones and line up for the Native American Shuffle up Murderhorn. Stop at top for 30 dolly in cadence. Repeat down and back Murderhorn keeping the shuffle format. 4
Mosey back to lot for some plankwork.
Triple Nickel on hill – jump squats at bottom and monkey humpers (the true #cp) at the top
Mosey to stairwell behind theatre. Each pax bunny hops up/down stairs while rest of pax perform wall chair with air presses (we got to 110 air presses in cadence)
Mary – 30 Flutter, 30 Rosa, 15 J Lo, finish with protractor which included a 180* aka The Nantucket aka San Francisco Treat.
Moleskine
YHC had not remembered that I had the #F3RY Q this week until I was reminded by Semi G on Monday. He was in a typical rant complaining (#ImagineThat #SoAngry) that he had to Q his own site, #F3DeathTwitch, on Wed and that it was going to be sooooooooo cold. Well Wed came and went and it was in the mid 20’s. But on this morning you could cut glass with the diamonds we were smuggling: 14* according to BBC.
For the record, it was noted that neither site Q attended this morning. I may need someone like to Joker to fill me in what the by-laws state on what the statute of limitations are for site Q take back.
Hairball made my day with the Nantucket reference. I added a little spice with the San Fran Treat. Either way, it needs to be added to the lexicon. Not it…..
Semi Gloss was dressed to impress yet again. I can’t wait to see what he has in store for the BRR.
Great to see some new faces today at Rebel Yell – Sussudio (site FNG?) and Iron Horse. I was shocked to see IH as he made sure to be clear at #HDHH that he might show but that wasn’t an official #HC. Glad you showed as you know you would have caught crap, which you are probably going to get anyway from Bug for cheating on #Hydra. Sussudio must be trying to get in every AO before he jet sets to Orlando. Hope you enjoyed it fellas.
Rumor has it Chipotle has taken quite the liking to the relatively new Sat gig , #F3FightClub. Pretty sure I saw him shadow boxing on occasion today. Haggis, you’d be proud to know he is selling it hard and yours truly has HC’d for Sat 2/28. Just to let you know though, I’m a bad man. I float like an anchor and sting like a moth. Wait. Float like a…..nevermind. Point is, I am all chin from the waist up. Damn!
Thank you Sussudio for taking us out in prayer. Many things to be thankful for and please keep in prayer those that are struggling emotionally, physically etc.
Announcements
Check the website – lots of things going on (Mudrun, BRR, Golf, F3 Beach weekend (?) – I’m onto something there and you smell it and like it.
4 pax refused the warm bed and brought their swagger to OP Elementary.
Merkins x 30
Indian Run to Business Building next to Harris Teeter (.75 miles)
Merkins x 30
Find a lifting rock
Bicep Curls x 10 – run a 400 meter loop (to subway thru Walgreens drive thru and back)
Overhead Press x 15 – run a 400 meter loop (to subway thru Walgreens drive thru and back)
Low Slow Squats x 20 – run a 400 meter loop (to subway thru Walgreens drive thru and back)
Rotate the Big Rock
Bicep Curls x 15 – run a 400 meter loop (to subway thru Walgreens drive thru and back)
Low Slow Squats x 20 – run a 400 meter loop (to subway thru Walgreens drive thru and back)
Bicep Curls x 12 – run a 400 meter loop (to subway thru Walgreens drive thru and back)
Mosey to Business Parking Lot for Station 1
Zig Zig there for 70 yards, touchdown to line 25 times (good low squat form)
Burpees x 10
Zig Zig there for 70 yards, touchdown to line 25 times (good low squat form)
Circle Up, On Your Six
Freddy Mercury (Bicycle) x 50
Protractor various degrees for 2 minutes (ouch)
Over to Station 2:
5 Merkin Sandwich:
5 Merkins, 20 yards, 5 mary katherines, 20 yards 5 jump squats, 20 yards, 5 merkins
5 Merkins, 20 yards, 10 mary katherines, 20 yards 10 jump squats, 20 yards, 5 merkins
5 Merkins, 20 yards, 15 mary katherines, 20 yards 15 jump squats, 20 yards, 5 merkins
5 Merkins, 20 yards, 10 mary katherines, 20 yards 10 jump squats, 20 yards, 5 merkins
Rock Carry Overhead Press and Return Rock
Indian Run back to OP Elementary
Circle of Trust for
Count o Rama – 1,2,3,4
Name-o-rama
Prayer Send off by Snowflake – great words
Moleskine:
Flutie Flakes returns from -30 in Vermont and thought this was a walk in the park. He considered shorts and tank top. Nuke brought it back out for 4th straight week since his Hydra FNG start a month ago. Strong brother, He is training for a Spartan race on April 12. We informed him of the double down possibility with Mud Run. Snowflake showing off his war daddy style and posting in the single digits for a taste of CSAUP.
Thanks for the opportunity to lead. Flutie Flakes hard committed (the way I see it) to taking a shot at Q so I will be adding him into the rotation. He is ready and I am sure he will put together a good one.
I suppose folks read my twitter disclaimer last night and thought better of the cold that wasn’t that cold. We were layered up. Follow Hydra on Twitter at #f3Hydra for hydra mumble chatter and pre-workout tweets. Also follow @f3Area51 for all the south charlotte F3 tweets and news.
Announcements:
Commitment workout March 7 – reported by Snowflake and will be a convergence – be there
Mud run Sign ups – See Madam Tussauds with questions
Prayer for Zip as he recovers, thoughts and prayers brother!
10 pax post for runstopper shoulder smoker
The Thang which consisted of much of this and a lot of that
Burpees x 10
4 PAX posted on a perfectly parched and pleasant hump day. Whatever ice, snow, or biting cold that kept the other PAX in the fartsack wasn’t found at the Marvin Ridge campus.
The Thang:
Opening COP
Mosey to Middle School lunch area
Circle up for Mary on the patio
Mosey around to front of Middle School
Pinball back to COT – pick out a point, sprint to it, jog back to Six, pick out a new sprint point, etc. until reaching destination
Moleskin: