F3 Storms AG – In the afternoon
Ten men of purpose and 1 2.0 gathered at AG for some #impact with approximately 30 young men at Bull Dogs Matters after school (one brave soul agreed to assist two female friends in conducting some team building with the girls – real men aren’t afraid of teenage girls).
Cadillac divided up the boys into teams of four for some competition for milky ways, M&M’s, Twix, and other goodies. Each team of four boys had to decide which team member was assigned to each identifier provided by Cadillac (longest, fastest, tallest, etc). The teams competed in each round with the winner getting 3 points, 2nd place getting 2 and 3rd place getting 1. Team with most points at the end got to select from prizes in Chelms “ruck sack” (sounds cooler than book bag).
Round 1 – Tallest thumb, fastest crab walk, most hand release merkins, and highest jump
Round 2 – Fastest suicide runner, longest foot, most burpees, longest coin spinner
We ran out of time due to late start but Cadillac will surely return to Thunder dome soon. Special note – Chelms team won but I didn’t take any candy.
The kids had a great time and it was a great turnout by the men of F3. I feel blessed to have such great men venture into unknown territory but know the kids at AG will benefit from our involvement.
Special shout out to David Price for agreeing to lone wolf it with the females. Not really combat duty but tough in any case.
CALL OUT – I’m looking for other PAX to lead a Thursday. Tryon is working on giant Jinga and Rev Florida has the play book to find some ideas. Let me know if interested in leading and I’ll be glad to help. This would be a GREAT mentor/mentee event.
Eight Minute Plank?
You’ve heard of 8 minute abs right? John Deere had a new idea that is going to blow that out of the water.
The Thang:
Mosey around track (1/4 mile); heels to butt, high knees; karaoke
Various reps with 5 burpees in between:
- 25 SSH
- 25 Imperial walker
- 20 merkins
- 25 LBC
- 25 windmill
- 25 maktar ngye
- 25 heels to heaven
- 25 plank jacks
Line up on the goal line for 11s
- 1 Merkin / 10 jump squats
- Run to the 50 yd line
- 2 Merkins / 9 jump squats
- Run back to the goal line
- 3 Merkins / 8 jump squats…
- continue until 10 Merkins / 1 jump squat
Crabwalk / Bearcrawls
- Crabwalk to 25 yrd line; bearcrawl back
- Repeat, going to 15 yrd line; 10 yrd line; 5 yrd line
Hold plank for 8 minutes…no make that 2 minutes; 5 burpees
Tabata: 40 seconds of plankjacks; 20 seconds rest: 4 minutes
50 LBCs
Naked Moleskin:
DDs was supposed to be our QIC today but had to make other arrangements when his M had to go out of town. John Deere gratefully accepted the honors and led 7 other men into the gloom on a fine Wednesday morning.
JD had some nice tricks in store for us, including a burpee laden COP, and a new twist on 11s that YHC had not done before. I’m also quickly finding out that every workout at the Charge must include a healthy dose of crab walks and bear crawls. Well, at least the crab walks were of the normal variety this morning and not the crab wheel barrows that DDs unleashed the week before. No matter…YHC doesn’t do crab walks…#refusenik.
And then we arrived at the pivotal moment of the workoug. JD thought he had a new way to under cut the 8 Minute Abs workout video…The 8 Minute Plank! Brilliant!! This has to go viral… an even BETTER Ab workout…so simple…so powerful…so…RIDICULOUSLY HARD!!! At the two minute mark the audible was called and we regressed to burpees. JD…this product is not ready for the mass market yet…needs a little more work. #lookedgoodonpaper
Overall a great workout by JD this morning. Thanks for stepping in for DDs this morning…AND bringing the tunes! For those of you that have been racking your brains so you could search the playlist on iTunes, here you go..
- All These Things That I’ve Done Killers
- Breakout Foo Fighters
- Shout it Out Loud Kiss
- In Bloom Nirvana
- All My Life Foos
- Walk Foos
- Monkey Wrench Foos
- These Days Foos
- Jump Around House of Pain
- The Adventures of Rain Dance Sally Red Hot Chili Peppers
- By the Way Red Hot Chili Peppers
- Adam’s Song Blink 182
Annoucements:
Bring your friends next week…especially those that haven’t yet gotten a taste of The Charge! YHC will donate a pair of used men’s workout shoes for each site FNG.
The Beast Runs Loose on Peak 51
14 men gathered in the gloom to summit Peak 51.
Here is the play by play:
Mosey to the Lot behind the school where the pax were sufficiently disclaimed.
SSH x 25
Low Slow Squat x 25
Mountain Climbers x 25
IW x 25
Mosey to the parking lot behind the church The beast in the parking lot. As promised on twitter the beast reared it’s head on the Peak 51.
(6 exercises at two light posts and the end of the curb, then flip it and do them on the way back too)
-Merkins
-LBC’s
-Jump Squats
-Dolly
-and finished strong with Burpees (crowd favorite). To be honest the first ones to finish only did 30 Burpees, #groupmofification but there was revolt in the air so I didn’t press it.
Mosey to the retaining wall located in the corridor behind the school and next to the theater.
Partner up, Partner 1 runs a lap around the theater, Partner 2 does AMRAP of called exercises until partner arrives, flapjack.
Round 1: Step Ups/Jump ups
Round 2: Dips
Round 3: Derkins
Stumble to the parking lot behind school: Choose your own adventure. Partner one either pushes partner (who is applying resistance), or does a partner carry. Flapjack at first light post then finish at second light post.
Mosey to the Hill beside the Baseball field for 7’s on hill
Squats at the bottom of the hill,
Merkins at the Top.
Mosey back to parking lot, head down an alley that opens to a gate, yet the gate is locked…Turn back, Run behind theater, AYG from the back of the lot to the cars.
Done.
The Holy-Roller-Moleskine:
-Good work by the PAX out there this morning. We pushed pretty hard and everybody did great. Some speedsters of note: Joker was fleet footed and helped by some special gas propelled moments, Geraldo is posting everywhere including Fast Twitch and it shows, Peeper has only been posting for 3 weeks and he was giving Joker a run for his money, Although Good Hands has a back that would not allow him to partner carry you couldn’t tell on the runs he’s definitely getting faster.
-A group has been gathering weekly for a pre-run: Not sure YHC can name everyone because I was not there, but based on those that were huffing and sweating when I arrived it appeared to be: Slim Fast, Geraldo, Sensei and Good Hands…word on the street is Good Hands set a 2 Mile PR. Good work.
-On the way back to the parking lot YHC tried to take a shortcut but the gate was locked. Or was I just testing your willingness to follow the Q into the unknown? Were it a test you would have passed, however it was just a mistake!
-While this was an eerily quiet crowd, A highlight was certainly when Slim Fast broke into song during the Plankorama, Singing to the tune of Hallelujah from Handel’s Messiah. Tis the season. Best part was when a teacher arrived and SF just kept rolling. Loved it.
-Thanks to SF and Geraldo for the opportunity to Q. Enjoyed it.
Announcements:
-F3 Area 51 Christmas Party is 12/6, sign up by Nov 20.
-Joe Davis Run: More info and sign up link here: http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
-#SoleRedemption: Bring them to DT at the Launch of Commitment in Union Co this Saturday. If you have no commitment you can bring them to me at Base Camp on Monday!
Ladders & 11s around the grounds
7 PAX gathered around the VSF ready for another edition of #F3Dromedary. All enjoyed the nice morning before the arrival of Winter Vortex Part I 2014/2015. After quick disclaimer we headed off to continue the exploration of newest AO (at least until Saturday) in Area 51. Led off with jog through the parking lot with high knees and butt kickers thrown in for good measure. Made our way over to the grassy area beside the high school for COP.
Initial COP:
- SSH x 20 (IC)
- IW x 20 (IC)
- Squat x 15 (IC)
Continued mosey over to soccer fields and circled back up for additional COP:
- Merkins x 15 (IC)
- MC x 20 (IC)
- Peter Parker x 20 (IC)
Enough warm up, line up at the base of hill for a traditional Jacob’s Ladder:
- Run to top of hill
- 1 burpee
- Run back down hill
- Run to top of hill
- 2 burpees
- Run back down hill
- Continue until complete 7 trips up and down with increasing burpees (3, 4,…7) at top of hill
Nice start. Head over to the benches between the tennis courts for a little circuit work:
- 10 Derkins
- 15 Dips
- 20 Step Ups (10 each leg)
- Rinse & Repeat x 2
Jog over to football field and circle up for 6 MOM:
- Dolly x 20 (IC), hold’em
- Flutter x 20 (IC)
- Back Scratcher x 20 (IC)
- LBC x 15 (IC)
Line up at the light pole for some 11s:
- Run to next light pole (20-30 yards), 1 CDD
- Back to 1st light pole, 10 Squats
- Continue cycle for 2/9, 3/8, . . . 10/1
Head over to parking lot and line up for Indian Run back to launch point.
2 minutes left so we’ll complete a few merkins to wrap it up:
- 25 wide-arm merkins OYO
- 25 regular merkins OYO
COT
Moleskin:
- Tclaps to Hot Pockets for making it back out for 2nd week after EH from Ice 9 the week before. Hope to see you back out regularly.
- Kotters to Gutter Ball. Went into hibernation last winter and slept through the summer, awaiting the arrival of an F3 workout site in Marvin. Good to have you back out brother.
- Strong showing from Outland crew as Hot Pockets, Steak-umm, and Curfew put forth nice effort throughout the workout. Curfew, hope the injured finger isn’t too serious.
- Probation looked strong on the Jacob’s Ladder. Got after it throughout the workout.
Announcements:
- New workout, Commitment, starts this Saturday, 11/15, at Weddington High School. Ice 9 and Snowflake are your site Qs. Launch time is 0630. Outland crew is converging here and clown car will depart from Sun Valley campus at 0600.
- Sign ups still going on for 5K/10K races for 2015 Joe Davis Memorial Run. Preblast, http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/, is on the website.
- Project #SoleRedemption to benefit Charlotte Rescue Mission continue through 11/22. F3 looking to collect 1,000 pairs of men’s athletic shoes. More information at following link: http://f3nation.com/2014/10/16/project-soleredemption-to-benefit-charlotte-rescue-mission/
Luck Of The Draw
Nine brave men resisted the call of the fartsack and joined YHC to see what fate had in store and gain legendary bragging rights on feats of strength.
The Thang:
The Warm Up:
SSH x 20 IC
IW x 20 IC
2H Swings x 20
Grab your heaviest bell, partner up and mosey to track
P1 Farmer Carry, P2 15 Merkin Chasers
Plank when done to allow PAX to catch up
The Main Event:
1st PAX draws 2 cards, one from solo stack and one from group stack
Group performs their designated exercise until solo completes his
Move clockwise until all PAX have completed solo exercise
P1 Farmer Carry, P2 15 Merkin Chasers
Plank when done to allow PAX to catch up
1st PAX draws 2 cards, one from solo stack and one from group stack
Group performs their designated exercise until solo completes his
Move clockwise until all PAX have completed solo exercise
Repeato until time is up
Shuffled Deck Results:
- Solo: 50 Merkins, Group: Lunge w/ KB
- Solo: 30 Goblet Squats , Group: Lawnmowers
- Solo: 20 Pull-ups, Group: Squat & Press
- Solo: 25 KB Press (on back), Group: Merkins
- Solo: 40 Upright Rows, Group: KB Clean & Press
- Solo: 30 Merkins, Group: KB Halo
- Solo: 50 Swings, Group: KB Press (on back)
- Solo: 20 KB Merkins, Group: Good Mornings
- Solo: 40 Dips, Group: Cleans
- Solo: 50 Lawnmowers, Group: Alternating Arm Swings
- Solo: 30 Tricep Extension, Group: High Pulls
- Solo: 20 KB Clean & Press, Group: Lunge w/ KB Press
- Solo: 50 KB Press (on back), Group: Goblet Squat
- Solo: 25 Swings , Group: Deadlifts
- Solo: 6 Turkish Get Ups, Group: KB Merkin
- Solo: 15 per arm Squat & Press, Group: , KB Figure 8’s
- Solo: 40 Alternating Arm Swings, Group: Tricep Extension
- Solo: 20 KB Press (on 6), Group: Snatches
- Solo: 10 Pull-ups, Group: KB Press (on 6)
- Solo: 10 KB Clean & Press, Group: Swings
Moleskin:
The idea here was to put together a slew of group exercises that worked the entire body while utilizing a strenuous individual exercise as the timer for the group exercise. This resulted in each member having to push through the pain in order to avoid the PAX uproar. The catch? Shuffled decks of exercises for the group and the individual, resulting in a complete random combination of exercises and always leaving the PAX wondering what fate had in store for them next! I believe everyone got through 3 solo’s with a few of us getting lucky with 4.
Strong work by all today as you pushed yourselves through those solo exercises, none of which were easy. Horsehead claimed he was the master of his own destiny but was soon greeted with what fate had in store for him and it wasn’t pretty, Happy Birthday brotha. Probation killed the Turkish Get Ups to the relief of the rest of the PAX, on the flipside some thought Bulldog had left for the day after his visit to the playground for 20 pull-ups. #T-claps to Bulldog though for switching it up and going after some of the heavier bells.
Thanks for taking us out Bulldog and the strong prayer to lift us up as we venture out today.
My VQ was long overdue, but if anything it gave me plenty of time to think up this one! From all the mumble chatter and a couple audible 10 counts (Brown) it would appear the workout delivered. Leading you gents was an honor and I look forward to doing it again soon. Thank you all for bearing with me as I stumbled through some of vernacular, nerves will get ya every time!
Announcements:
- Shoes still needed for #SoleRedemption
- Be on the lookout for Thanksgiving morning convergence
- A51 Christmas Party signup by 11/20
Relentless
19 supporters joined Spack today for a little pyramid and partner work at #F3RebelYell. Here is how it went down:
No warm up and really no disclaimer (sorry TR)
Jog around theatre. Pyramid work around the theatre.
10 squats
20 hand release merkins
30 CDD’s
40 calf raises
2 min of plank work then complete the pyramid
40 squats
30 calf raises
20 CDD’s
10 hand release merkins
2 min of wall chair with hand raises
Mosey behind dumpster to get a rock. Partner up.
Partner 1 runs up/down hill 3 times while partner 2 performs exercise / flapjack. Exercises included:
Curls
Overhead press
Good mornings
LBC w rock
Alternating merkins with rock
Burpees
Dolly with/without rock
Backscratcher – partner has to run hill backwards 3 times (crowd pleaser)
Time runs out.
Moleskin
Great work by all today. Going to be the last ‘warm’ morning for awhile I’m sure. Hope your legs enjoyed all the hill work. Went through a few ‘one last times’ but it just felt too good to give up. Some observations/thoughts for the day:
- Freud was killing it on the hills. That’s what you do when in your early 20’s. Love having you out there to help push us.
- WTH is happening with the carpoolers in Heartbreaker and Strawberry? Might have to do a sweep of the vehicle for whatever kind of power boosters these guys are popping before the work out. Impressive work. And still a bit weird with the carpool thing.
- The Q didn’t spill but could have easily. Been fighting off a ‘cold’ all week. Shakes/sweats etc. That’s my story and I’m sticking to it.
- Not sure how but Gloss kept his shirt on today. He did go sockless following and if you got close you could tell. Halitosis of the foot.
- Haze took a nice break from his marathon training thinking he’d get some nice mileage with YHC leading. You got served with hill work. Consider it your punishment for missing so many weeks at RY.
- Big Black got approached by a slow drive-by following the work out so I approached the car to find a guy asking what the heck we were doing. I tried to EH him for another day. He said he would try but with it being the end of the year and Holidays and all……which leads me to my next and final point……..
- The Holidays are coming up and I know most of us have a lot of parties this time of year with a ton of booze and food. I know I partake too much this time of year so I would like to challenge everyone to try and keep everything in moderation over the Holidays. I know, I know for most of you that really know me you are laughing. But, I am going to really try and cut back on the bad this season (booze, junk food, bad habits) and really try to make an effort to enjoy the good (family, friends and giving). Hope you will do the same.
Announcements
#SoleRedemption is coming to an end. Get shoes in by tomorrow to whichever site you attend.
Sign up for the A51 Christmas party by the 20th of November. Check site for details
Sign up for the Joe Davis Memorial 5k/10k. Details are on the website as well.
Field of valor at Hydra
20 men entered the field of valor at Hydra to enjoy the last summer morning.
On any given Sunday, it can be 50/50 whether you win or lose. So we did 60 50’s to chase perfection….or at least to chase away the HDHH leftovers.
The Q’s feeble, aging mind cannot tolerate a complex weinke, so we kept it simple.
COP Warmup:
Slow mosey to the field….having seen Runstopper we were inspired to do 15 burpees OYO.
Continue slow mosey to football field and circle up
SSH x 20
IW x 20
Mountain Climber x 20
Dolly x 20
The Thang:
Down the merkin ladder….
50 meter sprint followed by 20 merkins.
50 meter sprint followed by 19 merkins…..and so on down to 1.
#harder than it reads.
Tough to plank after that.
Shake it out with a little mary: Flutter x 20
Back on the line.
50 meter sprint followed by 20 low slow squats
50 meter sprint followed by 19 groiners
Continue alternating down to 1
Last Round:
50 meter sprint followed by 20 LBC’s.
50 meter sprint followed by 19 LBC’s…..and so on down to 1.
Mosey back to parking lot.
Moleskin:
Great weather this morning. We’ll be wishing for this the next 3 months. This workout is self-regulated/motivated – you can run as fast as you want, and do the exercises with good form…or not. A lot of early commentary on YHC’s advanced age. Guilty. Young punks. Hydra is still the best AO in Area51, but we only saw a small box this morning. Good work by all.
Announcements:
28 pairs of shoes (+5 since Sunday and 2 at workout – thanks) gathered toward South Charlotte Area 51 goal of 300 for Charlotte Rescue Mission, Drop a note to Bugeater and he will pick up any men’s athletic shoes you have. Deadline is this Saturday. each him on Twitter @jasonhilliard
Gassed… Check; Arms Smoked… Double-Check
19 PAX entered the gloom and darkness of Death Valley for a “balls to the wall” workout that left at least YHC gassed and smoked! Thanks for allowing the workout to end mutiny-free… I’m sure it crossed some minds!
The Thang:
Warm-up lap around parking lot, then mosey to football field for COP
Burpees x 20 OYO
SSH x 25
IW x 25
Squats x 25
Merkins x 15
LBC x 20
Flutter x 20
CDD’s x 15
Mountain Climber x 20
Burpees x 20 OYO
Mosey back to Restroom Bldg and partner up:
Partner 1 runs lap around track
Partner 2 runs to bleachers by baseball fields and does 10 Dips, 10 Pull ups, 10 Squats
Meet back at top and do 20 Fist Pump/Hand Slap Merkins (Alternating), then flap jack.
We did this for about 15 minutes, and Horsehead and I got 2 complete circuits in… I’m sure others got about the same give or take a merkin… The merkins were painful!
Grab some wall by restrooms:
People’s Chair x 3 with arm presses (30-40-50)
Balls to the wall x 2 for :30 seconds
Mosey back to parking lot for some Mary-icing:
Freddy Mercury x 15
Dolly x 15
Burpees x 10 OYO
Done and done!
Moleskin:
It doesn’t look like much after I typed it, but man my arms were jello on the way home! I’m sure that was partly to blame on the pre-kettlebell workout with Stagecoach, Header and Crawlspace… however, I doubt they even felt it!
I actually think that was my inaugural Q at Death Valley, so will look forward to the next time! Everyone did great and gave their all! I enjoyed meeting some new PAX (Crawlspace, Back Office, Franks), and great to see Freedom outside of Peak 51… continuing to get strong!
Thanks to Stone Cold for the send off prayer.
Announcements:
1. Shoe drive continues for 1 more week.
2. Sign-up for Joe Davis Run.
3. Christmas Party 12/6.
4. 3rd F on Wednesdays Noon at Bonato’s by South Park.
Nut cracker
Twenty two brave men decided to come out and enjoy the last few days of a warm fall morning and the opportunity to wear short sleeves. We know that some of the Pax will continue to wear short sleeves i.e. TR but the sane ones will take more precautions come Friday when the cold hits.
The disclaimer was made and off we went to the parking lot between the movie theatre and Jersey Mikes.
The Thang:
Warm Up:
SSH x 20
Burpees OYO x 5
IW x 20
Burpees OYO x 5
10 regular merkins/10 wide arm merkins
Mosey to the corner of Elm and Ballantyne Commons in the parking lot next to Wells Fargo. Set of three exercises increasing after each round with three rounds total. The idea was to pick a piece of wall that challenged you. You had the option of step up, jump up or climb up. Most Pax selected the step up.
Round 1:
Merkins x 10
Jump up x 5
One leg squat x 5 each leg
Run around Wells Fargo
Hold plank with variation till the six comes in.
Round 2:
Merkins x 20
Jump up x 10
One leg squat x 10 each leg
Run around Wells Fargo
Hold plank with variation till the six comes in.
Round 3:
Merkins x 30
Jump up x 15
One leg squat x 15 each leg
Hold plank with variation till the six comes in.
Mosey back to the back of the theatre. Plank until the six arrives.
Round 1:
Donkey kicks x 10 hold your feet on the wall when you finish. Go into balls to the wall for a ten count. People’s chair with air presses x 20. Alternate right/left leg high.
Round 2:
Donkey kicks x 15 hold your feet on the wall when you finish. Go into balls to the wall for a ten count. People’s chair with air presses x 30. Alternate right/left leg high.
Mosey to the hill in the side parking lot of the theatre. Fives were called but that was obviously wrong once the instructions were given. Thankfully TR pointed out my error.
Round 1:
Run up to the top of the hill for five burpees and back down for one squat all the way through till one burpee and five squats. Plank at the end.
Round 2:
Run up to the top of the hill for five jump squats and back down for one merkin all the way through till one jump squat and five merkins. Plank at the end.
Circle up for some Mary:
Combination of dolly/flutter called on Q’s count x 20
Hand off to Pax that is called for their called exercise.
Longhaul Russian Twist x 20
Flutie Flakes Heels to heaven x 20
O-fer LBCs x 20
Outback JLo x 20
Duncan Scissor Kick aka the nutcracker named after Mic Check x 20
End with 5 burpees on OYO
Moleskin:
The idea today was to get off campus and look for new obstacles. Most of the Pax opted for the step ups. Next time we will do the climb ups to start getting us ready for Mud Run season. Duncan was impressive on the jump ups. He picked a big wall.
Mic Check was pushing it as always and does a great job of balancing between pushing himself hard and the Pax. The Pax in general did a great job staying together and supporting one another. That is what F3 is all about anyway.
The idea behind having other Pax call out and lead an exercise is preparing them to Q someone in the near future. Many of you have been coming out since the summer and longer and you are ready to lead the Pax. You will be called upon in 2015 so hopefully this is a way to start getting you comfortable with counting in cadence and lead a workout.
I enjoy it as always and you are a great group of men to lead.
Announcements:
Joe Davis Memorial https://joedavisrun.racesonline.com/register
Make sure you donate to the coffeeteria.
Christmas party. Sign up by the 20th. http://f3nation.com/2014/11/07/area51christmasparty/
Gear order needs to be in by the 22nd and 30th respectfully. Get your gear!
Area 51 gear http://f3.mudgear.com/collections/nc-clt-south-area51/products/f3-area-51-winter-pre-order
SOBs gear http://f3.mudgear.com/collections/nc-clt-south-area51/products/f3-sons-of-ballantyne-pre-order
That is all!
Preblast: Devil’s Turn (Pre-Thunder Road)
This week at Devil’s Turn it will be taper day for those planning to dominate Thunder Road on Saturday. Because of this, there will be even more variety of paces and distances.
Due to the variation, there will not be a central COT at the end, rather if PAX end up finishing together, have an informal COT and disband as needed.
Options – All start from greenway parking lot at the corner of Rea and Bevington Place at 5:15am:
1) Strange Brew Q – 2 to 3 miles at race pace (half or marathon pace) with stretch opportunities
2) Honey Bee Q – 4 miles out to S. Charlotte Middle and back at race pace (half or marathon pace)
3) Need Q – Run the typical Devil’s Turn Tempo/Track day format out to S. Charlotte Middle, around the track, and back for 4 to 7.5 miles to return by 6:10 am. (This option not recommended to Thunder Road participants – save it for Saturday).
That’s it. See you in the moderately cold gloom.