Special Delivery
Sixteen men.got roughed up smoothing out the parking lot.
WARM UP
- Slow Mosey
- SSH x 20
- Slow Mosey
- IW x 20
- Slow Mosey
- Low Slow Squats x 20
- Slow Mosey
- Slow Merkins x 15
- SPECIAL DELIVERY: Unload the TRuckster
THANG
Team up for Pair-burners
- Hairburners and Merkins x 100/pair
- Hairburners and Squats x 50/pai
Mosey with plates to bleachers
- Pax 1 run to base of stairs and back / Pax 2 dips with plates – 2 rounds each
- Pax 1 run to base of stairs and back / Pax 2 weighted lunge – 2 rounds each
- Pax 1 run to top of stairs and back / Pax 2 flutter press with plate – 1 round each
Mosey to Start with plates
- Burn hair to end of parking lot and back – flapjack as required
- Inchworm to first BB goal and back – flapjack as required
- Finisher: one armed or one leg hairburner to first BB goal and back OR standard hairburner to 2nd BB goal and back
COT
MOLE(MAN)SKINE
- Hairburners: What better way to spike the heart rate and save the joints at the same time? Nice effort on what had to be one of the stickiest parking lots the plates have seen. Butt down, hand way out in front and keep driving. Simple, just not so easy. Thanks to Dunder for Mifflin in the grass instead of on the plates. #BabyBirds
- Lots of shoes collected this morning. Kevlar is too far ahead to be caught, but Base Camp is making a strong play for second, even if they have to go past the deadline to do it. There’s even asinine talk of trying to wrest away Kevlar’s crown, but only talk. No one is willing to put their shirt sleeves where their mouth is.
- Header, on the other hand, is resigned to consequences of his questionable gambling skills. And by “questionable” I mean awful. The Sleeveless Winter bet wasn’t even his worst wager in the last month. Turns out he lost his Volvo betting arrival times at the USAir lounge last week, done in by a late arrival from Ithaca. Then he went out and bought a Jeep. Get help, man.
- Always good to see Passport sporting the ninja mask at 39 degrees.
- Simba pushing for a name change for our Belarussian (?) friend, Morning Star. Apparently the capital of Belarus is Minsk. Rochelle, Rochelle seems a likely candidate….
- Thanks to Passport, Fireman Ed and the Base Camp Pax for having me out to Q today.
ANNOUNCEMENTS
- Sign up for the A51 Christmas Party by NOV. 21: http://f3nation.com/2014/11/07/area51christmasparty/
- Sign up for the Joe Davis Run.
- Last week for #SoleRedemption. Get it done.
- New Saturday Union Co workout launches this week: The Commitment. Ice 9 and Snowflake Site Qs.
Cotton Anniversay
11 men participated in the two-year anniversary workout at The Matrix.
The Thang
Quick warm up… you know the drill… Imperial Walkers, Side Straddle Hop, Squats, Merkins and LBC
“Mini Murph” done in a partner format… everyone run one mile; then with your partner do a combined total of 100 pull ups, 200 merkins and 300 squats; everyone run another mile
Quick warm down… LBC, Flutter, Dolly, Mason Twist
30 burpees
40 squats
Done.
Moleskin
- Since I can get pretty predictable when I lead workouts at McKee Road Elementary School I spent about five minutes planning for this morning’s workout… which is about five more minutes than normal for me… in hopes of mixing things up a bit. I decided, with Veteran’s Day tomorrow, that it would be a good chance to do the Murph [or at least the modified Murph].
- Great seeing Dora and Harley back at The Matrix this morning. Lot’s of workout memories with those guys over the last couple of years.
- Good work by all this morning.
- Thanks to Alf and Uncle Leo for handing things over to me for the two-year anniversary workout.
Run And Guns!
Hairband:
Outland has tires?! Let’s mosey!
COP:
SSH x 20
IW x 20… next exercise is…. Disclaimer! (thanks HH)
Slow Squat
Mosey out to the side of the stadium to find TIRES!!! Partner up…
P1 flips tires out to end of dotted path and back P2 does called exercise until P1 returns 2 x per round then plank until all are done before next round, as follows:
1. Step ups
2. Dips
3. Decline Merkins
4. Squats
Various plank work and LBC’s mixed in for good measure.
Be good stewards of our new toys and put them back where they came from and hand off to GJ!
Glass Joe:
Now that we are done playing with tires, it’s time for the run part of the #runandguns workout. Mosey to the track around the football field.
Partner up for some Devin Hester’s (100 yard catch me if you can). After round one, I had planned on doing a couple rounds of these but the track was busy with multiple users and being good neighbors, let’s mosey to the stadium instead.
Staiway To Heaven:
Partner 1 climbs the stairs twice while Partner 2 does a called exercise doing as many reps as possible. Then partners switch and when Partner 2 finishes stair running, plank until all groups are finished. Then the next exercise is called out and stair running commences again. Here’s the order of the exercises called out:
Burpees
LBCs
Merkins
Squats
Burpees (Apparently The Late Show thought this would be a nice bookend finish to the Stairway to Heaven and was planning on how to break my ankles when he learned this was not the end. #brotherhood)
Drydocks
Dips
The track has cleared up some so let’s mosey back to the track.
The Runner’s High (I need an official name to this since I like to use it – let’s go with this until someone tells me it’s taken): One lap sprint on the track around the football field with a goal of 90 seconds or less. In theory, the track is supposed to be a quarter mile thus you’d be on pace for a 6 minute mile if you do 90 seconds or less.
The PAX are well gassed at this point so let’s mosey back towards the flag.
At the bottom of the hill, we do a jailbreak run back to the flag.
6MOM:
Dolly x 20
6 Inch Hold-Em Leg Lifts, 6 inch Hold-Em leg lifts spread wide, Back to 6 Inch Hold-Em Leg Lifts
Finished!!!!
Moleskin:
HB: Ever since I heard a rumor about tires I have been itching to use them and today was the day! I have always appreciated Bulldogs creativity at Kevlar in the past doing circuits like this with tires so this was a great chance to bring the pain down south to the Outland.
GJ: The #runandguns workout was a huge success in soreness. But the PAX were up to the task today and the synergy between tires, stairs, and sprints seemed to be a crowd pleaser. No thanks necessary!!!
The FNG managed to secure the handle of Curfew. Story behind that is Curfew dates Steak-Umm’s daughter. Steak-Umm was instantly nervous about what name we would come up with but Curfew was said by HH and agreed upon by all.
Thanks to Shepherd for taking the group out in prayer.
Announcements/Prayers:
Convergence at Weddington next Saturday at 6:30 to help #F3Commitment kick off
Prayers for Electric Slide’s wife and DT’s mom.
Personal Note: I have been reminded twice in the last week of what #F3 is really all about. One is the way the group has pulled together to try to support Electric Slide during this difficult time for his family. The other is something I don’t want public in this forum but suffice to say, when the storm clouds of life are gathering all around, knowing you have brothers in arms beside you can help ride them out. I am often reminded that Jesus valued #brotherhood so much that He surrounded Himself with 12 men during His ministry. Life is hard but it’s harder without brothers right beside you. Thank you men for the impact you are having on my life, this group of men and the community around us.
Where two or more are gathered…..
Posted on behalf of GJ
After a late Thursday night text from CT that he was either still at work Uptown or celebrating Uptown, we had a late Q switch from CT to Glass Joe. We knew the crowd would be sparse due to some work schedules and PAX volunteering at the Unionville Elementary BBQ. We didn’t know it would be a crowd of 2. Jesus said where two or more are gathered, He is in the midst. In F3 lexicon, I think that translates to where two or more are gathered, the gloom awaits. Off we go.
The Thang….
Two Hairband miles (Are Hairband miles in the official lexicon yet? They should be.)
COP:
SSH x 20
IW x 20 (A cadence with two is sort of awkward)
Squats x 20 (No cadence – Awkwardness won out)
To the hill for some Jacob’s Ladder but let’s do backwards run up instead x 5
Mosey to the back road for some Road Less Traveled and car dodging:
Lunges x 10
Burpees x 10
Lunges x 10 (CAR!!!!!)
Merkins x 20
Lunges x 10
Burpees x 10 (CAR!!!!!)
Lunges x 10
Squats x 20
Lunges x 10
Army Situps x 10…..er, scratch that as there are only two of us, LBCs x 20. No #awkwardmantouches
Lunges x 10
Bear Crawl (CAR!!!!!)
Lunges x 10
Burpees x 10
Lunges x 10
LBCs x 40
Lunges x 10
Burpees x 10
Let’s mosey down the back road for a grand finish of the Road Less Traveled:
An HB appreciated half-scalded monkey (CAR!!!!!)
Mosey back to the parking lot with some karaoke mixed in. Indian runs with two are officially a #FAIL.
Jacob’s Ladder backwards run x 5
Hairband Mile
6MOM:
Dolly
Flutters
Dolly
Moleskin:
Though there were only two, there was no less intensity. And for that I am grateful. George Washington said this: “Discipline is the soul of an army. It makes small numbers formidable; procures success to the weak, and esteem to all.”
Announcements/Prayers:
Electric Slide’s Wife
DT’s Mom
Runnin’ with Rocks
13 Pax forsook the fartsack and stumbled sleepy eyed into the Kevlar AO.
The Thang: Mosey around parking lot couple of times waiting for last minute arrivals.
COP
20 SSH IC
10 Merkins IC
20 Mountain Climbers IC
20 Imperial Walkers (sort of in cadence…mumble chatter began)
10 Merkins IC
mosey to rock pile. grab rocks and a partner. mosey to back entrance to church. Catch me if you can with rocks.
Partner 1 run with rock.
Partner 2 5 burpees or 10 merkins then run and catch.
Plank for active recovery by CDS sign.
Mosey to field with rocks.
Partner work continues. cumulative exercises. Partner 1 performs called exercise. Partner 2 runs lap around gravel track. LBC and Flutter kicks for groups finishing early as active recovery
Squats to 100
Curls to 100
Tricep extensions to 100
Merkins to 150 (mumble chatter…something about runstopper is not on Q)
Lunges to 100
Mary
Flutter kicks x 20
Freddie Mercury x 20
Old timey Sit ups x 20
Rosalita x 20
COT:
-Sign up for Christmas Party
-Tclaps for first timer Birdman, T claps to Heartbreaker for bringing out a co-worker and friend.
Moleskinning
1. YHC is out of shape. TR was chasing YHC down on the laps. YHC was so gassed even the thought of injured pride losing a smoke book contest to TR, couldn’t motivate YHC into a higher gear. Need to hit up FT and DT regularly.
2. YHC had a harder workout planned, but changed it during the COP, to accommodate. Thus everything was planned on the fly. Hope all still got their money’s worth. The intended workout was hill sprints with rock work with partners and a longer catch me if you can. It will be saved for future dates. The track helped keep everyone together.
3. Much respect to Susudio. the man is a beast. usually dominating the whipper snappers out there.
4. T claps to Sanka and partner for using the man sized boulder.
5. YHC aplogizes for the bad cadence on the imperial walkers. Tclaps to ALF for the constructive criticism. Also for the late bb posting (crazy last few days and weeks!)
Return to Mt. Olympus
8 strong men ventured out on a cold November Saturday morning for some punishment.
COP-
20 2 hand swings
25 SSH
20 swings
20 IW
20 swings
15 merkins
15 Mtn Climbers
10 merkins
10 mtn climbers
5 merkins
5 mtn climbers
Main Event
2 teams of 4
team1 Farmers Carry
team2 10 merkins
flap jack to Mt Olympus 1/2 mile away
Top of the Mountain do the following;
20 swings, clean and press, goblet squats, lawn mowers
sprint as a team to bottom of Mt. Olympus
5 merkins as a team
sprint to the top
repeat cycle laddering down to 15,10, 5, then back to 10
Team farmers carries back with squat chaser
Go to play ground
team 1 knees to elbows
team 2 clean and press
flap jack 2 times
last 5 minutes 200 meter sprints at the top of the minute
Moleskin
-I can’t compete with The Hoff (Man Mountian as he is know by his lifting crew with Kobra Kai) and Gullah when it comes to iron and sleds so I thought I’d take it back to Mt Olympus with some farmers carries and wind sprints and Kettle Bells.
-All 8 of you guys crushed it!
-This is what I call leading from behind as I was the slowest guy up that Mountian.
-Kudos for Yankie resisting the fart sac and getting his butt out here where he belongs.
Cutoffs
(Posted on behalf of Hairball)
10 real men proved they ain’t skeered of a little “polar vortex” and posted at the grittiest Saturday workout on NC Route 51.
Who Let This Clown Q?
Nine super sluggers ascended, er, Ascent this morning for YHC’s sophomore Q. Was there a sophomore slump? We shall see.
The Thang
The disclaimer was given and we were off.
Mosey to church across the street.
On the way to the back of the lot:
High Knees
Karaoke right
Karaoke left
Run backwards
Butt kickers
Karaoke right Karaoke left (Try not to run over each other.)
Time for COP (Time Cop?)
20 – SSH
20 – IW
10 – Merkins
20 – Squats
20 – LBC
Mosey to baseball fields (try not to get hit or attacked by dogs).
Find a field that isn’t already prepped for a game (my bad, extra mosey time Pax!)
Partner up for cumulative sets. While not doing called exercise, run the perimeter of the baseball field.
100 – Squats
100 – Seal Jacks
100 – LBC
50 – Burpees
Mosey towards the football field.
Ladder Of Doom – Climb and descend the ladder, reaching 40 total exercises of each of the following:
Dips
Merkins
Step Ups
Star Jumps
Heading back to school:
Tunnel of Love (#crowdpleaser)
Native American Bear Crawl (also #crowdpleaser)
There’s Something About Mary
15 – Flutter kicks and dollys
25 – Russian Twists
15 – Freddie Mercury
Protractor
People’s Chair
Feet On The Wall
People’s Chair
We had some time still to go, so:
15 Pullups
10 Merkins
Rinse and Repeat
Because I’m such a giver:
Protractor (again)
Write the alphabet with your pointed feet (not sure if we have a name for that)
And we’re done!
Semi-Naked Moleskin (It was cold out there!)
Welcome to FNG (Friendly New Guy) Chariots Of Fire who was #EH’d by Dumpster Fire. Strong work out there brother. Hope we’ll see you again next week.
Thanks High Tide for letting me come out and get my sophomore Q under my belt (or shorts I guess as it were).
Strong work by all the Pax on a very cold morning. Warmed up nicely once we got moving though.
Don’t forget #SoleRedemption athletic shoe donations for Charlotte Rescue Mission
Registration for the Joe Davis Memorial Run in January (Info now on f3nation.com)
F3 Holiday Party! (Info now on f3nation.com)
Ascent was my first site I posted at back in March and I can’t help but find humor in the fact I resisted posting so long last winter because I thought it would be too cold to workout. Then my first Q at Ascent, it’s 34 degrees. It was an honor to lead, thanks brothers.
Paradise on some Parking Decks
20 SOBs met at 0600 at the Vine Restaurant at the Ballantyne AO on a perfect morning to push our limits on the parking decks of Ballantyne. Here’s what we did:
The Thang:
We ran down Ballantyne Commons, took a left on Ballantyne Corporate Pl then crossed the street to the premier parking deck #1.
COP at the bottom of the deck – SSH X 20, IW X 20, Merkins X 15, Slow Squats X 10
Parking Deck Ladder – 1st Floor: Burpees X 3, run up the hill and do standard sit ups X 4, run around to the bottom of ramp on 2 and wait for the group, add 3 Burpees for each level and 4 sit ups to each level.
Line up for sprints across the top of the parking deck with 2 – 5 foot wall jumps and run back to the starting point X 3. Alternative for jumping the wall is 2 Burpees in the middle of the deck. Mosey down the stairs to the soccer field.
Line up along the side of the soccer field for some Pyramid work – Run to the other side of the field and do X10 HR Merkins, lunges, Carolina dry docks, jump squats. Run to the other side of the field and do X15, then back down to X10. High knees when finished.
Mosey over to premier parking deck #2 for another Parking Deck Ladder – 1st Floor: Merkins X 5, run up the hill and do LBCs X 5, run around to the bottom of ramp on 2 and wait for the group, add 5 Burpees for each level and 5 sit ups to each level.
Line up for sprints across the deck with 2 – 8 foot wall jumps and run back to the starting point X 2. Alternative for jumping the wall is 2 Burpees in the middle of the deck.
The PAX then headed down the stairs down Ballantyne Corporate Pl across the bridge to the athletic trail.
On the athletic trail, we split into 3 groups. Group 1 – max pull-ups (10 minimum), Group 2 – 10 Burpees, Group 3 – 20 dips plank when finished. Mosey to the COT.
Moleskin:
I wanted to work the parking decks of Ballantyne and the SOBs got all they could handle and more. The walls at the top of the parking deck are the perfect height wall work. To summarize the workout, Old Man Frehley’s complained/whined about the wall jumps, Philmont showed up late (glad he found us), and Brisket kicked everyone’s tail in almost everything (dude is a beast).
Always a pleasure leading the men in the gloom.
Announcements:
Spring Mud Run sign-ups available soon.
Bring your old shoes next week to donate them to the men’s shelter. Need clean, men’s athletic shoes. Next week is the last week to donate.
F3 SOB shirts Available for pre-order on the F3 Gear website
Sign up of the Christmas Party at Sugar Creek Brewery on 12/6. Sign up on the F3 website
Sign-up for the Joe Davis run on 1/10/15
Reach out to Frehley’s Comet and Dolphin to Q Stonehenge
Great work this morning men!
Last Minute Decision
YHC is heading out of town this weekend with the outlaws. Assuming we’d leave early I didn’t think I had time to post, but the M said we weren’t leaving until about 10am. At the same time Abacus was looking for a last minute Q. I love it when a plan comes together.
Mosey to COP:
SSH x 25 IC
IW x 25 IC
Peter Parker x 10 IC
Parker Peter x 10 IC
Merkins x 15 IC
The Thang
1 Mile run (out around firehouse and back)
Tabata stations with 1:00 work and 0:20 rest:
Pull-ups
Hanging knee raises
Incline/Decline Merkins
KB Swings
Goblet Squats
Sumo Deadlift High-Pulls
One round each then break with some People’s Chair, air presses and lunge walk back.
Repeat Tabata circuit.
Tabata with Mary: LBC, Flutter, and Russian Twists for 1:00 each.
Repeat 1 mile run
Plank-o-rama to finish out the hour
Moleskine:
Strong work by all the men out there. KB’s were new to Beaver and Huggy Bear. Hope you enjoyed it. Amazon and Muscle Driver have some good deals. Pick yourself up a 25lb or 30lb and get started! OT doesn’t use them often but was doing some solid work out there as was Floor Slapper. DK killed both runs and paced the PAX.
Always a pleasure to lead the PAX. Thanks for the opportunity and apologize again if a bit of the music was not the Radio Edit version. I like high energy music to get me going and there is an occasional poor choice of words there. No 2.0’s this AM, so I guess we are OK.
Thanks for Floor Slapper for the send off.
-Alf
Announcements:
Christmas Party.