Freezing at The Maul
Yeah it was cold but 15 men decided to leave the comfort and warmth of their bed to stroll around Stonecrest.
The Thang:
Mosey over to Jersey Mike parking lot
15 x merkins
20 x SSH
10 x wide arm merkins
10 x IW
Mosey behind Shopping Center and alternated with bear crawls and run between speed bumps with 10 merkins in between
Mosey over to hill beside target for hill work. run up the hill and back down with 5 burpees at the bottom, back up/down hill with 4 burpees at the buttom…….repeat until one burpee at bottom
Mosey over to the fountains. Partner up…partner 1 runs around building while partner 2 does incline merkins (flap jack), round 2 squats, round 3 LBC’s
mosey over to Firebirds…partner up…partner 1 runs loop while partner 2 does merkins…flap jack until combined merkins reach 100
mosey over to hill behind Firebirds…plan was to run up/down with merkins on the bottom (5
,4,3,2,1) however i was winded and decided to call an audible after 3…..
mosey to the entrance of Stonecrest like we were going for a quick trip to Muderhorn, turned around back to the parking lot for marry.
25 x Russin Twist
10 x merkins
25 x heels to heaven
8 x merkins
30 x puppy loves (bicycles)
6 x merkins
30 x Rosailitas
10 x merkins
Great work by all today. Philmont was by far the best dressed today. He woke up and dressed for a rabbit hunt today, but decided to come workout instead. Always a pleasure leading.
Moleskin:
Thank you Mic Check and Mighty Mite in getting the Maul started and leading for the past couple of years, due to new work schedules they are handing over the reins to Madame Tussaud and Fraiser. They are looking for those who have not Q’d to step up and lead a workout.
Chippy
Leonid Meteor Shower Party at The Charge
Posted on behalf of Booty…
14 men emerged from the comforts of their internal combustion engine vehicles into a frosty 23 degree darkness with the hopes of a solid beatdown to, frankly, prevent freezing. As it were, the frozen remnants of a comet creating the Leonid meteor shower were streaking overhead and plummeting through the atmosphere with color and aplomb that even Bill Nye would envy. However, nary a gaze was upward as business was at hand. To wit, BA had issued a Shoes vs Burpee Challenge to the pax for the final week of #SoleRedemption, and while the pax collectively reviewed the pairs of shoes on the ground, it was calculated using a ridiculous math equation that 25 burpees were to be paid.
And without further ado, we proceded to The Thang:
Mosey to upper loop lot
- 5 burpees & 10 merkins OYO (these burpees did not count, btw)
Mosey to stadium steps
- Up/Down each set of stairs, mosey around back and to the center of the turf pitch.
COP
- SSH x 20
- Imperial Squat x 20
- Merkin x 15
- Mtn Climber x 15
- Carolina Drydock x 10
- Freddie Mercury x 20
Mosey to track and partner up for Backward Burpee Chase
- Partner 1 run backwards, Partner 2 does 3 burpees and gives chase
- Upon the catch, flapjack. Complete 1 lap and wait for the Six.
Pain Stations with Steps:
- Run the track, stopping every 100m for 10 merkins and 10 sumo jump squats.
- After 3 pain stations, exit track, run to stadium steps and complete loop from warmup, return to track and wait for the Six.
Repeato Backward Burpee Chase for 2 laps.
Repeato Pain Stations with Steps.
Mosey to infield.
- Circle up and all do SSH while intermittently doing 1 burpee in countarama fashion from the pax until we hit the 25 burpees owed. Ouch.
Mary until the end.
Moleskin:
- Backwards running is DD’s wheelhouse without question. With his line of work it makes sense! #soccer
- Sole Redemption delivery is this Saturday. Bridges reports final count will be somewhere between 35-40 pairs of shoes for The Charge. Solid work.
- Convergence workouts for Thanksgiving, check the website.
- Organized run in January created by an F3 brother, check out the pre-blast on F3Nation.com. http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
- Thanks to Stone Cold for solid prayer to take us out.
Preblast: Devil’s Turn Hill Week
Thunder Road (5k, half, or full marathon) is now over. Now it is time to get back to normal which for the DT faithful is doing some bad ace running over and around the hills of Piper Glen.
If you are in recovery mode, run slower. If you are not in recovery mode, run faster. Goal is ‘marathon’ pace from http://runsmartproject.com/calculator or if the cold weather has you feeling frisky, peak at ‘threshold’ pace for a mile or two in the middle of the run.
YHC will have the chalk to mark the path so Tootie doesn’t go astray again. Also, it will be dry in the morning so the chalk will actually be visible (that is if there is feeling in the fingers to make the marks).
See you there brothers! We will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington on Thursday morning at 0515. There are 4, 6, and 7+ mile options available.
Huh, there is a nip in the air.
[Editorial standards preclude me from posting the full quote, I think.]
14 PAX eschewed the warmth of home and ventured out onto the frozen tundra of SCMS. Lots of men in tights today. Alone in my bare-legedness, we proceeded to the football field.
Warmup 1/2 lap around the track. Circle up for:
SSH x 20, 20 slow jump squats
Hand release merkins x 20, 15 slow jump squats
IW x 20, 10 slow jump squats
Mountain Climber x 20, 5 slow jump squats
1/2 lap around the track. Line up on the sideline.
Karoake back and forth across width of field. High knees. Butt kickers.
3/4 lap around track. Line up on the goal line.
Here and There: 15 CDDs there (other end zone), 5 jump squats here, 10/10, 5/15
3/4 lap around track. Line up on the sideline.
Lungewalk halfway, jog it out. Bear crawl whole way, Broad jump halfway, jog, Inchworm halfway, jog.
3/4 lap around track. Line up on the goal line.
Here and There: 15 HR Merkins there (other end zone), 5 Lunges here, 10/10, 5/15
3/4 lap around track. Line up on the sideline for Mary.
All x 15 with a sprint to the other sideline and back between each exercise.
Flutter, Dolly, LBC, Russian Twist, Peter Parker, Parker Peter.
AYG back to the cars. 10 merkins to use up the last few seconds.
Moleskin:
Lots of tights today. You guys need to save something for the single digit days. I wanted to keep us moving the whole time to minimize the time we could realize how cold it was. Seemed to work for me. I still sweated through my hat.
Good work by everyone. Somebody was flying out on the right side of all the Here and Theres, but I couldn’t tell who it was. Freedom is coming up the running curve – keep working hard.
Announcements:
Last call for shoes. Apparently they’ll take clean workout gear in good condition too.
RSVP for the Christmas Party by Thursday.
Continued Survey in the land of the one hump Camel
9 men with more balls than brains showed up for Dromedary’s weekly work.
The Thang:
20 SSH in cadence
15 Merkins in cadence
Mosey to bottom of the lot
Partner up
P1 low slow squats
P2 runs to top of peak in the lot and back
Flapjack
Rinse and Repeat
P1 Monkey Humpers
P2 Run
Flapjack
Rinse and Repeat
P1 Lunges
P2 Run
Flapjack
Rinse and Repeat
Mosey to the lot in front of stadium
Merkin ladder 1-10 9-1
Into the woods to find a rock
Rock Weight Lifting
2 handed shoulder press x 50
2 handed bent over row x 50
Tricep Extensions x 50
Bicep Curls x 50
Louganis x 15
Russian Twist 10 each side
Protractor No Rock
Recover
Back to the bottom of the lot by the school
Partner up
Total Team Merkins x 100
P1 Run to top of hill 10 Squats
P2 Merkins
Plankorama, followed by 20 more Merkins
Mosey to top of lot
6 MOM w/ rotating calls for ab work and cadence
Recover
Moleskin:
We continue to find new things to do on this massive AO. I was pleasantly surprised to see the Pax show up in relative numbers today. 9 for a new workout in 17 degrees is the start of something. Starting to build a nice base of regulars and it’s a very strong group. Hot Pants is crushing it out there, and I continue to be impressed with Stump Hugger’s endurance and work ethic! STRONG! I wanted to make sure this workout was lift intensive and I think we got there. Chest – Check, Shoulders – Check, Bis – Check, Tris – Check, Abs – Check, Back – Check, Legs Check. Running – Sparingly! Great work boys. Let’s keep this thing rolling and drag some boys out next week before they pig out with their families. It’s that time of year for FNG’s to find F3 and start fresh.
Sign up for Christmas party, give away shoes, and there is a Turkey Bowl Football game building. Watch Twitter.
Frozen Seafood
VSF planted firmly for the 10 strong PAX. Real SF given the morning off due to frozen tundra. Lobsta Roll cruised in with 90 seconds to spare, gave a quick disclaimer, and off we went to get warm. Note: Mermaid is YHC for this post. LR is DR today and does not have website post privileges.
Thang
Half mile mosey through the parking lots over to the Life Center. Circle up.
COP
SSH x 25 IC
IW x 25 IC
Squat x 25 IC
Peter Parker x 20 IC
Parker Peter x 20 IC
Mosey around the front of the Sanctuary to middle of the field between 51/Rae/Entrance 3.
Starfish
Run to designated spots in Starfish pattern at corners of the field and do called exercise. Run back to center and do 10 burpees OYO. This starfish had 4 legs.
1. 50 merkin 2. 50 wide merkin 3. 25 diamond merkin 4. 25 HR merkin
Plank-o-rama after 10 burpees at center to wait for six. Mosey through the field past entrance 3 down the hill to the bottom of North Face.
North Face Squat Set
Start at bottom. 25 jump squat. Sprint to top. 25 jump squat. Plank-o-rama. Repeato
50 LBC OYO
Mosey through campus to rock pile and grab exercise rock.
Rock Set
Press x 15 IC/Tri Extension x 15 IC/Press x 15 IC/Curl x 15 IC
50 LBC OYO
Mosey back to launch lot.
Mary
Flutter x 25 IC/Dolly x 25 IC/Mason Twist x 25 IC
Moleskin
10 hearty PAX today for a Lobsta Roll painfest. As usual, it was a smoker. All PAX worked hard for the duration. We covered most of the campus in the 16 degree morning. Not much mumblechatter today. Cold temps make O2 deprivation occur faster and with less exertion. Starfish hurt with 150 merkin and 40 burpees. Ending with 25 HR merkins certainly makes you aware of your shoulders and chest. Quick switch of gears for a leg beating at North Face and then onto the shoulders and arms with the rocks. Great balance for a total body workout today. T-claps to Lobsta Roll for the leadership today and to Hannibal for taking us out in BOM.
Young Love is on IR. Cane out with illness in his family as of late. Nothing too serious, but enough to keep him away. Hope you guys are back at it soon.
YHC will be at Anvil next week for some pre-Thanksgiving work courtesy of Champagne. Initially thought travel plans included Tuesday evening departure. Not so.
Announcements
A51 Christmas Party. 12/6 at Sugar Creek Brewery. Hard Commit by Thursday 11/20 via PayPal link. Email sent to all PAX with link. HC by tomorrow.
Last week for shoe donations for Project Sole Redemption. A51 collected over 300 pairs. Last minute donations appreciated. Good work men.
Joe Davis Memorial Run. 1/10/2014 in Fort Mill. Sign up and run it. Support Rock Thrill and this important charity.
Update!! 1st Annual Area 51 Turkey Bowl
What: 1st Annual Area 51 Turkey Bowl
When: 7am – 8am Next Thursday November, 27th 2014
Where: Old Providence Elementary School (same AO as Hydra)
Why: Why Not?
Somehow Brown and myself have ended up as co-Turkey Q’s this year. After much debate, we decided to do something a little different this year for a Turkey Day Convergence. We are planning on having a competitive two hand touch (sure to be a few tackles) football game and award a Turkey Bowl Champion. Why are we doing this at 6:30am? Well some of you have expressed interest in doubling down and doing the Turkey Bowl Convergence in addition to the Turkey Trot in South Park. We aim to please all. Some typical Q and A will be provided below but if you have a question then ask and it might be answered.
**IMPORTANT**
IF YOU PLAN ON ATTENDING THE TURKEY BOWL WE ABSOLUTELY NEED YOU TO HARD COMMIT BELOW IN THE COMMENTS SECTION BY TUESDAY, NOVEMBER 25TH . SERIOUSLY, IT WILL HELP US TO MAKE THIS RUN MORE SMOOTHLY
Q AND A
Q: Is it just a football game or will there be a workout as well?
A: Depends on how many folks sign up. We have a plan to do both or just the game. However, there will be penalties during the game that will involve hashtag downPAINment.
Q: Is this going to be a 2.0 friendly convergence?
A. Yes, but this is meant to be a competitive Turkey Bowl. None of this let me hand it off to my 2.0 and let him score a TD to make him feel good. However, we will have smaller footballs for 2.0’s and we can plan a game for them off to the side somewhere.
Q: Will it be two hand touch, flag or tackle?
A: We don’t need anyone getting hurt. It will be two hand touch with a few accidental tackles. If anyone has flags then let me know. We would need at least 24.
Q: Will there be a referee?
A: That is the plan
Q: Is there a trophy?
A: TBD
Q: Could this be an epic disaster?
A: Without a doubt
Comment below and let us know if you are IN. If you don’t comment below and then show up, you will be ostracized.
Who Left The A/C On????
Someone obviously left their A/C on and their front door open… that can be the only explanation since it was 75 just 7 days ago!! 8 PAX shunned warm beds… and I’m saying 50 would be warm… to come experience some O2 deprivation combined with Fellowship. The latter of those tending to make the former more tolerable!
The Thang:
Quick COP:
SSH x 25
IW x 25
Squats x 20
Off we go… headed for Spackler Hill on Coburn Ct.
Always a crowd pleaser… give it all you can up the hill, then recover jog back to the bottom. We did this for 15 minutes, and everyone got in 11-12 reps. That translates to approx. 1.5 mi, or 6 x 400. As we talked about, and for future reference, the pace back to the bottom for recovery isn’t the most important part… it’s the gassing up the hill that builds the anaerobic capacity. (Bratwurst can now school me on the science!)
Next we partnered up for Catch Me If You Can for 1 mi. to Davie Park. Partner 1 does 10 Merkins, while Partner 2 starts to run. When Partner 1 catches Partner 2, flapjack… continue to Merkin/Run/Catch flapjack until we reached Davie Park. LBC’s until everyone arrived.
Staying with partner, Partner 1 runs to the Clubhouse while Partner 2 runs to playground and does 10 Dips, 10 Step-Ups and 10 Decline Merkins. Partner 2 made it back to start ahead of Partner 1, and did LBC’s until P1 made it back… then flapjack.
Time for some quick Mary
Flutter x20
Dolly x20
Line up for Indian Run back to South Charlotte Middle School.
STILL time for a little more Mary… Protractor as moderated by Hopper, Freddie Mercury x20, DONE!
5.67 Miles Total
Moleskin:
Excellent job out there this morning! As always it is an honor to lead a great group of men at the finest running workout in F3! Kudos to everyone for braving the cold. I personally don’t like being cold… in fact, I hate it!!! But I was able to wear appropriate layers and gloves, so I actually didn’t abhor the morning!
Radar and Hairball went short pants, so you don’t ever have to worry about typing that about me when Wind Chill is low 20’s/upper Teens!
As you would expect, Turkey Leg and Mr. Brady stayed well ahead of everyone else. Great to see everyone giving their all. Geraldo continues to get stronger… BRR, get ready!!
Great to see Hairball back after some brief IR. Haze, Hopper and Radar strong as usual!!
Thanks to P-Haze for the prayer out.
Announcement (hastened by Radar since he was bare-legged… and not in that Nair “Who Wears Short Shorts” kind of way… more like Jack Links Messin’ With Sasquatch kind of way…)
1. Joe Davis Run
2. Keep Bringing shoes… SOMEONE will take them!
3. Christmas Party 12/6
Expect a Slight Wind Chill
Drew the short straw when I signed up for the 11/18 QIC slot, but its time to get used to the winter weather, so suit up and off we go.
5 burpees OYO
SSH x 25
4 burpees OYO
Peter Parker Merkins x 15
3 burpees OYO
Imperial Walker x 20
2 burpees OYO
Mountain CLimbers x 20
1 burpee OYO
Mosey over to fountain/wall at the Brixham Tent.
Bear crawl 15 yds up sidewalk
Sideways plank walk on all 4 walls #crowdpleaser
Bear crawl back out to lot
4 corner merkin/mosey around fountain/park
Wide-arms x 10
Diamonds x 10
Hand release x 10
Carolina Dry Docks x 10
Jog over to Loch Ness:
Wall #1 = Dips x 10 (in cadence) Derkins x 10 (in cadence)
Wall #2 = repeato
To the grassy field:
Tunnel of Love
(Near mutiny by Honey Bee & Haggis due to soreness from Thunder Road)
Split into 2 groups
Partner 1 – lap around Loch Ness with 10 jump-ups at halfway point
Partner 2 – 10 merkins, 10 Mountain climbers, 10 squats on repeat until P1 returns
Flapjack
LBC x 15
Flutter x 15
Rosalita x 15
Dolly x 15
Mason Twist x 15
Head back home, with one last 30 yd bear crawl on the way
COT
Moleskin
The temperature was definitely an eye opener this morning. Haggis was be wildered that I did not bring my trusty hat again similar to the rainy post-Halloween Stonehenge, but alas I remembered it. Great push by everyone, in spite of the wind making the runs a challenge. Was
great to see over 30 pax out on the winter season opener (even though its technically not winter)
T-claps to Haggis, Mighty, Frasier and Honey Bee for posting after solid work at Thunder Road.
Hope I didnt miss anyone there.
If I botched attendance, I apologize. My phone ran out of space at the end and was trying to remember all.
Announcements
Need to sign up for Christmas party by 11/20. Link in weekly e-mail.
Joe Davis Run sign-ups are live. Get on it, last year I believe we had 70 guys. Lets get 100.
Last week for Sole Redemption, get shoes to your Shoe Q by Friday for Saturday delivery.
Return of the Lee 500
10 men shook off the chill and got warmed up damn quick at Young Guns this morning. Here is what we did:
The Thang:
Mile loop to Memorial Stadium around upper Independence Park and down 7th Street, left on Charlottetowne, stopping at opposite turn of “speedway” from the Castle (next to CPCC buildings) on Charlottetowne, for the Lee 500, Young Guns Edition:
- 20 Peter Parker Push Ups
- 20 sumo jump squats
- 20 supine “chain-link” pull-ups
- 20 bicycles (double count…1,1,2,2,3,3)
- 20 x-fit/hand-release burpees
- After completing the 100 reps, run loop around Speedway (running away from the Castle) with each racer having to make 3 “pit stop” bear crawls between cross walk #5 (after Castle, next to tunnel going under Charlottetowne) & #6 (near the start/finish line)…marked with chalk.
Complete 5 rounds of the 100 reps and 5 laps around the Speedway (or until 6:08).
Run mile back home (#terrible)…or jailbreak to ETES parking lot if you didn’t complete your 5 rounds/laps until 6:08.
Naked Moleskin:
As Advertised. We did this for the first time at Young Guns back in May and I thought the end of NASCAR season was a good opportunity to roll out the Lee 500 again. Just like in May, it delivered again as it was #terrible from the cold start right to the very end. I actually found myself “weaving” a bit on laps 4 and 5 around the stadium due to O2 deprivation. #burpeedrunk? T-claps to Stinger, Slaughter, Postfontaine and Laettner for coming out this morning after each completed the half marathon at Thunder Road. Not exactly a “recovery” workout …
Awkward Award Ceremony. The VT went to, uh, me this morning — as I was the only masochist who completed the full mile back to home base at the end. Certainly helped that SFox, TML, Gandalf, Caesar, Team SouthBeach, STH and the other usual front-running suspects didn’t show. #iamusually9th But strong work all around by the Pax today: I think everybody got their 500 reps in at least. Also, t-claps to Bushwood for his first visit to Young Guns from South Charlotte. We look forward to seeing you out here again soon.
#FOF. As usual, Wake Up Call was knocking out picture perfect Peter Parker Push Ups and burpees this morning. (My PPPUs were more like Peter Parkers with Little Baby Arm Bends by lap 3. #oof) When F3 decides to add videos to the exercise lexicon, we will need to consider WUC for the shoot — directed by The Cougar, I assume.
Shameless Plugs. #SoleRedemption (http://f3nation.com/2014/10/16/project-soleredemption-to-benefit-charlotte-rescue-mission/). Slaughter is presenting the shoes this Saturday so come out to MIP if you can. (Slaughter, can you send out a link to the new online sign-up sheet for MIP Qs below?)
Thanks to Gandalf and Caesar for the opportunity to lead this morning.
—Lee
“If you don’t cheat, you look like an idiot; if you cheat and don’t get caught, you look like a hero; if you cheat and get caught, you look like a dope. Put me where I belong.” —Darrell Waltrip
“Delusions, errors and lies are like huge, gaudy vessels, the rafters of which are rotten and worm-eaten, and those who embark in them are fated to be shipwrecked.” —Buddha