(Posted by Baracus on behalf of Dick Clark)
On a beautiful 29 degree morning with a full moon still to be glimpsed overhead, 17 men gathered in the gloom to get after it at The Charge. YHC still recovering from a week of food, drink and debauchery on a family cruise, followed up with Super Bowl feasting on the day of return to CLT, felt the need to punish himself for that debauchery with a high intensity, non-stop event and asked the PAX to come along with him with for a serious beat down, ….bidding football season goodbye and welcoming NASCAR back (we do live in the NASCAR capital of the world). With that, the PAX took off running into the moonlit gloom….
The THANG:
Mosey from PDS parking lot to center of football field for COP
SSHx25, IWx20, Hillbillyx20
Mosey to start of track straightway (Pain Station Central) for the explanation of “The Modified Kirk” – Football scoring to NASCAR lap style.
Rinse and repeat 6 more times (for 7 total rounds).
People’s Chair to wait for the Six (YHC was near the back of the pack today, so he has no idea how long PAX held it in PC – 60 seconds is good guess).
Bear Crawl from Pain Station Central up the stairs behind fieldhouse to driveway.
On belly for signal to jailbreak AYG back to parking lot.
FIN
Moleskin:
Great effort out there today by all the PAX. YHC wanted to keep the PAX constantly moving for 40 min, so hopefully that was accomplished. Not a lot of mumble chatter out there this morning. YHC hopes that was due to the focus of knocking off the laps one by one. Not sure exactly who it was leading the PAX today, but there were a couple #Smokeboots out there this morning on the quarter mile laps. Nice work fellas.
ANOUNCEMENTS
As always, an honor to lead the PAX in the gloom at The Charge. Thanks to DDs for the opportunity. Special thanks to John Deere for agreeing to bring some tunes to Pain Station Central.
AYE
Twenty two of A51’s finest ignored the cool temperatures and posted for their mid-week burn. As 5 pax wrapped up the pre-KB exercises, Fireman Ed kept the others far away so they didn’t get coerced into joining the KB work.
Here’s how the story goes:
Little baby jog around the parking lot to pick up the straglers. Continue jog down to the football/futball (whichever you prefer) field for a little follow the leader.
Surpentine the length of the field with jogs (fwd and bkwd), karaoke, bunny hops, side steps, butt kickers, high knees mixed in.
COP:
Get into groups of 3 (Q fail #1 as I wanted many small groups of 3, not 3 large groups) and line up for gassers across the width of the field. Alternate running 1 pax at a time. Recover from sprint until it’s your turn again. We did this long enough that I think we got about a dozen sprints in per person. Felt like 100!
Mosey over to the rock pile.
Rock time (IC):
Animal Planet at the baseball field:
Jog over to the field behind the far baseball field. Q forgets where gate it so we have to jump the fence (Q fail #2). Plank-o-rama.
Triple Nickel:
Circle up for 3-4 MOM:
Ye Ole Moleskin:
Announcements:
For my (Frehleys Comet) 51st birthday, I thought I’d keep that number in mind for 45 minutes by doing multiple exercises with 51 reps. Mission accomplished…
Warmup: SSH x 25 1/2 (51 reps), Imperial Walker X 25 1/2, Slow Squat x 25 1/2, Merkins X 51, Slow Squat x 25 1/2. Mosey to knee wall and sidewalk track around the lake.
Workout: 51 dips, 51 jump ups, 11 burpees – run around the lake. 51 incline/decline merkins, 51 jump ups, 10 burpees – mosey to fitness trail. 51 pull ups (combo of regular, supine, chin up), 51 merkins, 10 burpees. Mosey back to knee wall for Mary. 4 sets of Mary X 25 1/2 (51 reps) including LBC, Dolly, Flutter, and Bicycle. Burpees in between sets (10 total). Run the short steps 3 X before mosey back to launch pausing twice for 5 burpees each to complete 51 total for the workout. Finished in circle with planks (elbow to regular) for about 2 min.
(Posted on behalf of Lobster Roll)
9 PAX decided that the last day of January 2015 would be a fine day to post at Area 51 for another Saturday morning smack down. Lobster Roll had volunteered to serve as Q with YHC signed up for Site Q School and workout. Beaver, having taken part in previous Lobsta led beat downs, decided to ask whether the PAX might be doing 60 minutes of burpees. Probably wished he had left that comment unspoken.
With all the PAX on site and accounted for, Lobster Roll led the PAX on the mile loop down to the fire station, back through the nearby neighborhood (homestead of Cold Cuts who should be back in the mix in the next couple weeks, or so I am told), down through the lower athletic fields and ending up at the cinder block pile.
Along the mile loop the PAX made 4 stops for the following:
Next up, per Beaver’s request, were a round of burpees:
After the burpees the PAX recovered with a session of Mary
Next up in Lobsta Roll’s bag of tricks was the Star Fish. And to everyone’s surprise, the PAX were each going to carry a cinder block throughout and complete 5 burpees each time they returned to the launch point. Starting at launch point, run to each of the five light poles for called exercise and then back to launch point for the 5 burpees. Called exercises (each for 20 reps) were the following:
As PAX finished they joined in another session of Mary to wait for the Six. Star Fish presented PAX with stiff challenge and Q was glad to see everyone pushing through it.
PAX headed back to playground near the launch point and with a few minutes left the PAX completed as many rounds as possible of 10 Pull-ups and 25 Jump Squats.
Great work by all the PAX!
COT
Announcements:
Sign-ups for April 11 Mud Run are now live. Get your team together and register. Or just sign up and teams can be pulled together later.
BRR sign ups are taking place for the race on September 11-12. Reach out to Turkey Leg and let him know if you have any interest.
Team Chepul Hill is participating in 2nd Annual Charlotte Brain Tumor Race on 3/21/15 in Marshall Park in Uptown Charlotte. 5k, 10k, and 1 mile fun run options. Chelms and Abacus are raising money for Brain Tumor research in honor of our younger brother, Bill, who has been battling Giloblastoma Multiform brain tumor since June 2012. Sign up to run or participate at following link:
http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=71982&pg=team&fr_id=2420
39 men, including 1 FNG, brought out their inner beast under the full moon. Here’s how it went down:
Warmup:
SSH x 20 IC
25 swings OYO
Partner up, Farmer Carry around church with a 10 merkin chaser
Gather up at the bottom of the hill
The Thang
Partner 1 does 50 Double Kettlebell swings
Partner 2 runs to shelter, finds a bench, 10 step ups each leg
– Flapjack
Partner 1 does Renegade Rows
Partner 2 bear crawls up hill, 5 burpees at top
– Flapjack until 100 total Renegade Rows
Partner 1 does Double Kettlebell Squats
Partner 2 runs to church and back
– Flapjack until 100 total Squats
Partner 1 does Merkins on the bells
Partner 2 does 10 Heels to Heaven
– Flapjack until 100 total Merkins on bells
Mosey to top lot, circle up
Mary
Flutter w/ Bell Press x 15 IC
Louganis x 10 OYO
Freddie Mercury x 25 IC
Protractor
COT
BOM
Moleskin
A crisp morning and a full moon brought a large crowd out today and YHC had a little trouble wrangling the PAX herd. Nevertheless, everyone was disclaimed, instructed, and were soon tackling the double bells with ferocity.
YHC made it through about half of my planned weinke, stay tuned for part two soon.
T-claps to our site FNGs: Mermaid, Cane, and POP. Hopefully all had a great first day at Skunkworks and will continue to come out as the kettlebell beckons from the car trunk, garage, or, in Chanel and Horsehead’s case, a bed made of goose down and memory foam. #sleepnumber
A combo of the Farmer Carry and Renegade Rows made for a forearm smoker. According to Splinter, there should be a disclaimer for post-workout driving, washing hair, writing, and typing, etc. Be careful out there.
Thanks for the opportunity to lead.
Announcements
#F3Threshold is up and running tomorrow, noon at Bojangles/Donatos in Southpark.
#F3Meathead. If you like the Double Kettlebells, that is the place for you. Drink a protein shake, rest up, and get your swole on Thursday.
#F3Aftermath is your post Wednesday workout gathering, 6:30am at Starbucks, Piper Glen.
HDHH – anytime between 4:30-6:00 at The Lodge.
Posted on behalf of Sanka
The Kickstarter fund to get the Q a working alarm clock was successful, and 11 PAX set out into the “face chilly” air at Swift on Tuesday. New faces and old veterans mixed for a new route to test an old workout.
Here’s the THANG:
Moleskin:
Announcements:
Sixteen bright eyed and bushy tailed men came to experience #F3FastTwitch on this fine, brisk morning. Once it was surveyed that there were no FNGs off we went with a quick lap around the AO parking lot to collect Mr. Brady.
The Thang: Fellowship pace down Woodfox to Rising Meadow for some warm ups.
Everything to the funny looking mailbox and then mosey back down to the bottom of the hill.
High knees; Butt kickers; Walk on your toes inside, outside, regular; Walk on your heels inside, outside, regular; 50%, 75% and 100% to complete the warm up.
Instructions to run your one mile race pace to the corner of Rounding Run and Raintree Ln. Plank till the six arrives.
Run your one mile race pace to the bottom of Raintree Ln just past the clubhouse. Plank until the six arrives.
5s called. Run to the top of Raintree Ln, about .4 miles and do the called exercise then return to the bottom for the called exercise. At the top do 180 jump squats at the bottom spider man merkins. Plank at the end, although there appeared to be a good bit of laying down when I arrived back with the six. I will not mention any names because they hid in the shadows.
Mosey to the top of Windbluff and find a partner of similar speed while you mosey.
One round on Windbluff. As a team run to the bottom and do ten hand slap merkins. Run back to the top. Partner one does a plank while partner two does five derkins with one leg suspended in the air and then five more with the other leg. Flapjack. Plank when you are done.
Mosey back to Rising Meadow for a suicide. The first three lamp post were used. Run and return at each lamp post back and forth until you have done all three. Once completed catch the six.
Mosey back to the AO. There was still enough time to do two AYG 50 meters.
Done!
Moleskin:
Great work out of all of the guys today. It is good to see the familiar faces and some new faces starting to post regularly. Fast Twitch is a great place to lead because there is so many options with the terrain. We got to see a lot of Raintree today.
It was great having Joker back out. He said it had been sixteen months since his last Fast Twitch post. Obviously the time off has not hurt you since you were up front with Turkey Leg and Hairball the whole time.
Mr. Brady continues to be dominate and fly up and down any hill that is put in his way.
There appeared to be some gas issues with many of the Pax today. The key there is always be up front or at least ahead of Joker and Spackler.
My #FreeRange teammates looked strong out there on the hills. We will only get stronger and continue our domination from last years event #anychallengers
Geraldo, Floor Slapper, Stage Coach and Good Hands are making great strides in their running and several have taken some time off or now starting to get serious about it. It will only make you stronger and more fit when you do the boot camp workout.
Buttermaker continues his good showings at #F3FastTwitch. He is getting faster and faster each time.
Alf, Soul Glow and Hannibal are work horses. Where ever we went they were always close behind the lead pack.
I was lucky enough to get paired up with Purple Haze for the team event. Always strong on the merkins. Must be from Radar chiding you so often at #F3DayZero. Guess you want have to worry about that since he doesn’t work out there anymore or at least doesn’t stay the whole time.
Thanks for allowing me to lead and I look forward to the next time.
Announcements:
BRR and Mud run sign ups.
I’m not going to lie, while driving to Q this morning I was hoping/thinking ‘no way anyone will post….steady rain, Super Bowl beers and wings, its Monday. I’ll drive by and head home at 5:31.’ YHC hasn’t posted in 13 days due to serious cold and the like, so I was definitely operating at about 75%, which is like 50% for most of you. But low and behold, Frack was ready to rock and Frehley wasn’t going to sack on his last day of being 50. So after a brief discussion of pros and cons, audible to drive to opposite of the school for the dry patch provided by the “sure-to-get-blown-to-pieces-by-a-bad-storm” corrugated aluminum roof.
In no particular order but somewhat representative of our actual workout:
SSH x 25
Imperial Walker x 20
Merkin x 15
Mountain Climber x 20
2-hand swings x 25
merkins x 10
sumo squat x 15
burpees x 5
upright rows x 15
squats x 15
clean & press (left) x 15
clean & press (right) x 15
10 merkins
People chair (regular)
With KB for 30 seconds
Overhead press x 15
1 hand swings (l) x 15
1 hand swings (r) x 15
5 burpees
Hammer curls x 20
Horizontal rows x 15
10 merkins
tricep extension x 15
Plank row (left) x 10
Plank row (right) x 10
repeato of Peoples chair set, with up right rows and curls
LBC x 15 w/ KB press
Flutter x 15 w/ KB press
Dying Cockroach w/ KB x 10
Rosalita w/ KB press x 15
Russian Twist x 15
Bear crawl 10 yds to school and back
Broad jumps to school and back
Bear crawl to school and back
2-hand swings x 25
Merkins x 10
Moleskin
For the most part we stayed dry. The roof is good enough to have 5 to 7 pax when weather is less than optimal, but obviously not much space to get any distance exercises in. Given that yesterday I couldn’t even breath and was on my 3rd box of Sudafed, I think we got a lot done.
Announcements:
Check weekly e-mail for Q school. Runstopper in charge this weekend, so make sure to announce at workouts and get newer or so to be Qs to HC. There is a link to sign up so get a slot.
Mud Run sign-ups are live
Team Chepul Hill forming team for March race for brain cancer. See the link and sign-up or donate.
Market Timer
6 PAX ignored the rain drops and their warm FartSacks to post at the unseasonably warm yet soggy Base Camp AO.
The Thang:
COP:
Complete a Hairband Mile while the rest of the PAX arrives and circle up.
Catch Me If You Can:
Mosey to the track and partner up for Catch Me If You Can. Partner 1 runs while Partner 2 performs the called exercise, Partner 2 runs to catch Partner 2 then flapjack.
People’s Chair
Let’s go and find the only dry spot at SCMS at the bathrooms for the People’s Chair (AKA “Semi Gloss).
Circuit Work
Move away from the dry cover of the bathrooms and head towards the baseball field bleachers for some circuit work.
Spackler’s Blocks
Mosey back to the parking lot and locate the coupon’s Spackler left behind for a little gear circuit.
Mary
5 Minutes left return your blocks back to the not-so secret hiding place and return to the parking lot for Mary.
Moleskin:
Announcements:
Posted on behalf of Rock Thrill:
Dear Brothers of F3 Nation-
Just like always, you showed up BIG for the 3rd Annual Joe Davis Resolution Run on January 10!
On behalf of myself, my sister Melissa and my mother Kristen, I want to THANK YOU!
There is just nothing like the sight of Old Glory and the sun coming up when the shovel flags get planted!
#IMPACT is the first word that comes to mind. I wish that you each could hear the stories that we get to every year after the race. Addiction does not discriminate and it affects more people than we realize. I can assure you that your participation, on perhaps the coldest day of the year probably, saved a life. You may have saved someone’s mother, father, brother, sister or friend.
I am so honored to be associated with F3, its core values and what we stand for. What a testament to the public when they see us come out and embrace a cause to make the #bigball a better place. Let’s keep doing it!
Here are the numbers-
777 participants
638 finishers
161 members of F3 Nation!
The Fort-77
Area 51-64
Metro-18
NoCo-2
And with the help of our sisters at FiA, our total was 200!
That is over 25% of the total participants! Like I said, #IMPACT!
Funds raised for Keystone were $28,500!!!
This included a generous gift in excess of $500 by the PAX from coffeeteria overages!
You may ask, How does this compare with last year?
Last year, the race had
626 participants
506 finishers
$22,500 raised
The most remarkable thing this year regarding F3 when compared with last year is that, this year, everyone ran at least the 5k since there was no bootcamp option. I think that speaks volumes about the fitness level that is being facilitated by your Q’s, so thank them for their investment in you!
We hope to see everyone next year!
Please post your thoughts/comments below.
In Him,
Rock Thrill
The less directly relevant Strange Brew perspective:
In thinking through what to write up for the official back blast of the Joe Davis Resolution Run YHC is not really sure what one can say about a couple of races. From what could be observed there were quite a few F3 pax running for some combination of 10k, 5k and in some cases 10k then 5k. The planning Q’s had contrived a purely arbitrary number of 200 participating pax, and when the idea was put forth to reach out to our FiA sisters that goal was indeed met. To put this into perspective, it is believed that this more than tripled the previous year’s actual running participation (see RT’s write up above). YHC was firmly against a pre-run workout believing that hill repeat burpee ladders caused some additional slowness (being already inherently slow) at last year’s race. However, lest I take credit for the lack of a pre-race workout it was really the inclusion of a 10k race that given the timing precluded such a workout to occur much to YHC’s benefit.
Here are some things that I observed leading up and on race day itself, and strongly encourage you to include your thoughts below in the comments section:
In no particular order:
Race day itself had of course some interesting moments, such as during the 10k warmup when a tomato joined WWL’s warm up or when YHC overheard another runner ask someone who are these F3 guys (seems like I hear that at a lot of events I’ve participated in lately, wonder why?), overheard another F3 pax EH’ing on the fly (during the 5k).
Kudos have to go to The Fort pax for hosting and the coffeeteria which was very professionally done and a welcome relief from the slightly chilly weather. Also kudos to The Fort for fielding the largest team.
Results were deliberately placed near the bottom of this write up to require those competitive types to read through what I deemed as the most important information prior to getting to the actual results (thanks to the real running types for figuring this out):
Team format:
I am honoured to have participated in this event, technically as a region Q but really mostly as a mumblechatter pax and I benefited from training and running the race that goes far beyond the race result itself. Thank you to Rock Thrill for the invite and warm reception to participate in this event, thank you to the pax for pushing yourselves and making the race such a great reflection of what F3 is about.
Can’t wait for next year!