Borrowed Gifts
VSF was planted and 21 pax took to the hills of #F3RebelYell in search of oxygen and borrowed gifts.
The Thang
Mosey around parking lot
30 ssh
Partner up preferrably with someone you didn’t know #2ndF
Mosey across Elm to #Murderhorns M – She Loop.
Round 1: Partners go opposite directions around She Loop and complete 10 hand slap merkins when you meet up then finish loop
Round 2: Same thing, opposite directions and 20 hand release
Next, we moseyed down #Murderhorn down to the base of the bridge to pick out a borrowed gift (large rock) from that fine neighborhood. One rock per team.
Starting at the base of #Murderhorn:
Round 1 – Partner 1 – run to light post and back while Partner 2 curls the rock – do 100 total combined
Round 2 – Same thing but overhead press x 200
Scoop the rocks and mosey up #murderhorn
10 merkins at 1st lamp
30 CDD’s at 2nd lamp
50 Bear Squats at 3rd
Mosey back to parking lot and drop the borrowed gifts behind the dumpsters
Line up on the end of the hill and complete 5 switchbacks, up and down the hill until you get to the other end.
Circle up for Mary
30 LBC (IC)
25 Russian Twist (IC)
15 Slow Flutter (IC)
20 Rosalita (IC)
20 Dolly (IC)
COT
Moleskin
Nice work out there today fellas. Great to be back to the site after a long sabbatical due to BRR training. Felt since YHC was on Q we’d go do something boring again on #Murderhorn. It worked. Again. Thanks to Strawberry for scouting out the borrowed gifts a few weeks ago. Nice little compliment there. And Hops, yes we will put them back eventually and I’ve only got one thing to say to you. You shut your mouth when you are talking to me. Great to have you out there. Love all the new faces we are seeing out at #F3RebelYell. I will get your faces and names right eventually. Maybe. Bunch of strong effort out there today. TL makes #Murderhorn look easy, as does Splinter, Haze, Hairball and Boomer. Y’all make it look effortless and it isn’t. For the record and just to get it out there now to Boomer and Hairball, what I lack in speed I will make up for in creativity, skill and expertise on Saturday #wilyvet.
As always, humbled and honored to lead when I do get the chance. For those of you that have been coming to #F3RY for awhile, don’t be shocked when you get the tap on the shoulder to Q. It is a very rewarding experience.
Thank you to Haze, our #sitechaplain for taking us out in a strong prayer.
Announcements
Check website for weekend AO’s. Think most are taking place at Calvary because of the mud run.
Mudrun participants – meet at South Charlotte Middle School no later than 5:15am on Saturday.
Tapering like a Meathead
5 strong men descended on Meathead this morning for some light KB work prior to the #F3BigGame this Saturday. After polling the PAX and discovering that only one of us was actually doing the Mud Run (sorry, Brown), we decided to go heavy instead.
The Thang:
Take KBs and head to the track for COP.
SSH x 25 IC
Burpees x 5 OYO
Merkins x 15 IC
Burpees x 5 OYO
Mountain Climber x 20 IC
Burpees x 5 OYO
Partner up by KB size
CMIYC around the track
P1 farmer carry; P2 does 10 hand release merkins before giving chase
The Challenge (take KBs and head to the bus parking lot):
50 clean and press (mix up sides as needed)
15 CDDs OYO
AYG to cones and back
50 teabag squats
15 CDDs OYO
AYG to cones and back
100 swings
15 CDDs OYO
AYG to cones and back
50 Russian twists (R/L = 1)
15 CDDs OYO
AYG to cones and back
50 high pulls (mix up sides as needed)
15 CDDs OYO
AYG to cones and back
50 overhead press
15 CDDs OYO
AYG to cones and back
On your six for some Mary:
LBCs x 30 IC
Heels to Heaven x 25 IC
Dolly x 15 IC
We had some time left, so we did a few more exercises:
10 burpees OYO
HT audible – LSF with KB press x 15 IC
Prohibition audible – KB curls x 25 #DontTellTR
COT
Naked Moleskine:
Thanks to the PAX for coming out for my first Area 51/Gear Q. These are great workouts and Meathead is a solid addition, giving the non-runners a chance to get their swell on.
This workout was based on a great beatdown Young Love delivered at Skunk Works a few weeks ago. I liked it a lot, so I didn’t make too many changes (less running and no burpees).
Joker as always was a beast. He’s strong and fast, but he definitely had some exhaust issues on the Russian Twists.
High Tide provided solid leadership and helped YHC when I had a little more time left at the end than anticipated (thanks to earlier Q audibles). He also dominated the Challenge.
Brown decided to go “easy” today with only a 40 lb. KB, which happens to be what YHC considers his “big” KB. He then proceeded to fly through the Challenge with ease. A true #F3Meathead.
After getting his bionic knee on pre-COP, Prohibition manhandled the workout. He did the CMIYC solo and then powered through the entire Challenge before assisting the Q with another audible for some (illegal) KB curls. TR, what happens at #F3Meathead stays at #F3Meathead.
Matrix Monday
Early Monday morning 13 hardy men performed the toughest exercise of all – 1 Fartsack Extraction OYO, repeato as many times as necessary – then descended upon the AO to break the daily sweat. Here is what we did:
Run around school yard, end up in middle of track for COP:
- 50x SSH
- 20x IW
- 20x Low Slow Squats
- 15x Low Slow Merkins
- 15x Mountain Climbers
- 15x Peter Parker
- 15x Parker Peter
- 20 burpees OYO
11s across infield of track: Jump Squats and Carolina Dry Docks
LBCs while waiting for the six then (all together) Flutter x25
Mosey to the wall
- 2 minutes people’s chair (mixing in all sorts of painful ways to prolong the agony), BTW (mixing in extending arms (one at a time) and shuffling R and L)
- Repeato
- Repeato again
Run to jungle gym for circuit:
- 5 pullups (good form), 20 squats, 20 merkins, run to yonder car and back, up and over the climbing wall
- Repeato for 10 minutes
Mary:
- Dolly x25
- Rosalita x25
COT
Moleskine:
Alf and Uncle Leo – thanks for the opportunity to Q. My first post (A51) and my first Q (Matrix) were at McKee Rd. Elem. Always good to come back and suck down some more Kool-Aid.
Cobains for the tardy post #quarterend #dealattorney #gottapaythebills. I usually like to post my backblasts the day of, but this time I was precluded by my daily occupation.
Strong work out there from everyone. From start to finish this workout didn’t let up. I know I was pretty smoked – hope everyone else was as well.
Props to Uncle Leo. Hair was fro-tastic today.
Kotters to Matlock. Good to see you again. Been too long. Now that Floorslapper is actually showing up before the workout begins, it’s good to have someone rolling in a couple minutes past. Keeps us honest.
Announcements:
- Outland – new workout coming soon
- Mud Run – leave early on bus or attend Saturday workouts at Rock/Area 51/Outland (all others converge at Rock)
- Probably more but securitization has sucked my ability to remember anything else from Monday morning. Shout out in comments if you really want to get the word out.
Preblast – Devil’s Turn – The Fast and Furious Tempo
Devil’s Turn 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.
If you are doing the mudrun this weekend, you should probably be tapering. That is unless you are Haggis and you probably have a few 12 milers / pull-up fests scheduled between now and Saturday. Come to DT if you dare.
The plan is to head out to the S. Charlotte Middle school track executing a thorough tempo run for the duration of the workout (following the 1-mile warmup). We will circle the track at the school until 1) you have gotten enough miles or 2) it is time to leave to get back to COT by 6:10 am.
The distance to the track is 2.2 miles so total distance can vary between 4.4 and 8.0 miles depending on running speed and desire. The plan is for everyone to launch together at 5:15 am.
See you there brothers!
RELEASE the VQ
POSTED ON BEHALF OF BRUSHBACK
For the VQ YHC wanted to cover the full AO and add a personal slant, which was to slow things down an little and practice good form. This resulted in hand-release (HR) burpees, double merkin burpees, HR merkins, planks with form focus. Blame it on the M, she is a core/pilates instructor. Shovel flag planted, disclaimer given, GO:
Thang
10 HR Burpees and follow QIC.
Short mosey with a stop for 15 Diamond merkin (civilian count)
Mosey to turf by chapel and bear crawl over the hill by the wall
Mosey to front of church for COP in the gloom
COP
SSH x 25 IC
Double merkin burpees x 5 OYO
MC x 20 IC
Double merkin burpees x 5 OYO
30 HR Merkin OYO
Plank (60 second hold)
Mosey around church to the bottom of North Face
Triple Nickel
5 Jump Squat. Run up NF. 5 CDD. Run to bottom of NF. Repeat x 5
Plank to wait for six (and allow YHC to catch breath)
Mosey to playground
Circuit
3 called exercises. 3 times through circuit
Donkey kicks x 15 on swings/Incline merkin x 25/Pullups x 10 at far end of playground
Mosey to Athletic Field and partner up for some fellowship. Size does matter.
Makhtar N’diaye’s x 10 IC
Partner Work
Partner Carry 60 yards. Flapjack back to start.
Partner Merkin ladder to 8.
AYG to far fence and back (approx 200 yards)
Partner 1 plank on partner 2’s feet. Partner 2 does 20 sit-ups.
AYG to far fence and back. Flapjack situp set.
LBC x 20 IC
Mosey back to launch lot for BOM.
Moleskinny
VQ in the books and YHC ready for more. It was great to see the support from YHC’s F3 brothers before, during, and after the workout. Almost all of the fellow The Stand crew made it out in a show of the bonds that we are building learning more about what God has planned for us as men and leaders, as well as, the bonds from sharing our personal lives and journeys. YHC honored and blessed to be a part of F3nation, and to lead this fine group of men this morning.
Good mumblechatter in the foggy gloom. The 10 HR Burpees off the starter’s gun were well received #sarcasm. YHC got some props for the audible for a slight recovery after the 30 HR merkins in COP before the plank hold. Originally planned to go straight to plank. Pax was confused on counts during the Circuit at the playground. Going from the soaking wet tall grass to the sand was a real crowd pleaser. I think pax also enjoyed risking life and limb going over the shaky chain link to get to the pull-up station. Young Love said he wised up and went through a gate to avoid the fence, but the unknown of whether the fence would hold up was part of the grand plan.
Great work by the pax on the partner work. Up until then, YHC was not getting Larry Birded #takiniteasyonVQ, but the AYG to fence and back had the beasts breaking away. Fletch, PH, Rock Thrill, Cane, Mermaid, Jamboree, Champagne, Mr. Brady, Joker.
BOM: Solid takeout by Mr. Brady. Succinct and impactful.
Announcements
Voodoo has Q at Meathead tomorrow. Sort of his VQ.
A51 Mud Run buses are wheels up at 0530 Saturday. Arrive 15 minutes prior.
Saturday workouts will converge at The Rock. Stonehenge launch=0600. Other converging WO’s launch=0700. Two other workouts still on as regularly scheduled: Area 51 and Outland.
Searching for a new hill
23 men showed up on a crisp fall morning to get some work in. The bell was sounded and off we went. Mosey over to the parking lot in front of the movie theatre and the disclaimer was given.
COP
SSH x 25
IW x 20
Mountain climber x 20. Hold at the end
Christain Lattner with peter parker x 11
Brian Davis with parker peter x 10
Mosey over to Firebirds and Cantina. Partner up. Partner 1 runs to the first island while partner 2 does hand release burpee to a jump up. Stop once the group reaches 20.
Mosey to the fountains. Partner 1 runs around the first set of buildings while partner two does incline merkins to a jump up. Do a total of 50.
Repto except do decline merkins to a total of 50 while partner runs around the first building.
Mosey to a new territory. Stop on the sidewalk on Rea between Chick Fil A and the Learning Store. Set of five with five diamond merkins at the top and five wide arm merkins at the bottom. Watch out for the mud!
Mosey to the parking lot in front of Harris Teeter. Divide up in groups of four for pain stations. Station one supine pullups. Station two bicycle. Station three carolina dry docks. Station four dolly. Do each exercise for one minute. Repto with station one still being supine pullups. Station two LBC. Station three alternating wide arm to short arm merkins. Do five each way. Station four the dying coach roach. Each station for one minute.
Mosey back to the launch site for one minute of mary. Combo the dolly for two count to a bicycle for two count.
Moleskin: Great work out of everyone today. The Pax did a good job staying together and there was never any wait for the six. We tried some new things today and went to some new places in Stonecrest. It is always a challenge to come up with new ways to beatdown the Pax. I enjoy getting the opportunity to lead each time I am asked.
There was some mumble chatter with some of the new exercises but mostly from our head Q. Easily dismissed.
Announcements:
Bring your “mittens” and blankets so you can cuddle after the mud run race if you are on TR’s team. I am sure that Hops is glad he is running with another team this time.
Be at South Charlotte M.S. by 5:15am.
Good luck tomorrow to Semi-Gloss and his wife for their scheduled C-section. Keep them in your prayers.
Back To School
10 men posted at Providence Day School for an early PE class.
Syllabus
Run out the main drive and back to drop-off circle
Lunge Walk to Tech building
Run to Football field
SSH x 25
Merkins x 15
Squats x 20
Count off by 2’s
1) Bunny hop up steps toward MAC
2) Merkins down other side of steps
Flapjack
Run behind field house to baseball diamond
Bear Crawl to first base
Crab Walk to second
Bear Crawl to third
Lunge Walk home
Run to field house
Run up steps to top of field house
People’s Chair: 20 seconds regular, 20 seconds Left Leg high, 20 seconds regular, 20 seconds Right Leg high, 20 seconds regular
Feet on the wall Derkins x 15
Repeat People’s Chair cycle
Run down steps field
Belly start sprint, goal line to 50, 10 burpees OYO, sprint back.
Repeato with 10 Diamonds, and 25 Squats
LBC x 25
Flutter x 25
Fellowship Lap
Partner Up: Partner Carry to 20, Flapjack back
Wheelbarrow to 30, Flapjack back
Partner carry to 30, Flapjack back
Run back to parking lot
LBC x 35
Bicycle x 25
Flutter x 25
Essay
Somehow, after 2 1/2 years of F3, this is only my third or fourth post at The Charge, and my first Q. It’s an awesome campus- Thank You for the opportunity to lead a solid group of men!
YHC had Mud Run on the mind all morning, and will be tapering from here. I hope everyone got their money’s worth today, though.
Announcements
F3 Expansion into Union County with Outland, Saturdays at Sun Valley Middle School.
Put on the EH to all you know in the southland. Wednesdays coming soon.
The October 2nd F Challenge is here…yes it scaaaary!
So we’ve seen the seemingly ubiquitous 1st F challenges, some (if not all) seem impossible, some end up being impossible and some pax finish and wonder how they did it and are proud that they did (rightfully so). We’ve seen the 10,000 merkins, the 10,000 kettlebell swings, we’ve seen at least one of these twice.
So here’s the twist…looking for pax to commit to the first 2nd F challenge. Oh yes, why not? If building relationships that we can call our own (as men) is important and critical then how are we going to get there? You know that guy you’ve been looking at from across the COT, maybe even exchanged a shy fist pump or quick smile? Yeah, that’s the guy, ask him out…wait maybe don’t quite do it that way.
The challenge is relatively simple. Meet with 4 guys that you have met only through F3 (i.e. if you knew them beforehand it does not count), get together with them throughout the month of October. You can arrange to meet someone at HDHH, lunch, breakfast after a workout, coffeeteria, drinks after work, etc. it really doesn’t matter. The point is to connect with other pax outside of the workout environment. Don’t wait to reach out, DM someone on twitter, catch up at the end of a workout or seemingly in YHC’s case just walk through uptown for 5 minutes or email from one of the many email lists that you’ve seen. The key is this, get to know some more guys, build your network of friends, strengthen that bond that started in the gloom.
All YHC can say is this, F3 has undoubtedly changed my life physically, it has also changed my life from the guys that I’ve met. I have met many guys (way too many to mention) that have inspired me in different ways, some with their physical prowess, some by the fact that I look up to them from a personal point of view, some because of their faith and focus on their family. Apart from F3 I would likely have never gotten to know them. Guys bond in the gloom and then we hang out, that’s what this is all about, but just like the gloom, unless you show up, engage in the workout or conversation in this case you won’t get the satisfaction at the end.
It has been suggested that we create a heat map of sorts that identifies where folks live/work (general area) to facilitate people getting together, this is a great idea. YHC’s technical aptitude however prevents him from silencing a call on his iPhone, let alone such a grand idea such as this. As always with F3, if you can think of a way to facilitate this I’m all ears (yes my BRR van would undoubtedly challenge this last claim).
Sound of below, connect via the comments, offer suggestions for making this work or work better, but most importantly, get out there and catch up with someone.
I want you to impact someone’s life, will you do that with me?
The Mud Run is Finally Here!
17 men launched at 0515 from the Vine Restaurant at the Ballantyne AO to fine tune for this week’s Mud Run on Saturday in Columbia, SC.
Here’s what we did:
The Thang:
The PAX launched at 0515 from the Vine Restaurant at the Ballantyne AO and headed down Ballantyne commons parkway, took a left onto Ballantyne Corporate Pl, then followed the path behind the soccer field to 2 new ponds. Pain stations along the way included uphill frog jumps, a snake hill run, and merkins in Cadence.
We ran back onto Ballantyne Corporate Pl and crossed back over the Johnston Road bridge. We turned off Ballantyne Corporate Pl and followed the sidewalk towards Pond #1. Along the way, we partner up (size important) for Firemen Carry’s, then flapjack. The PAX continued towards pond #1 and slalomed around small trees for a little agility work and gathered on the Dock for Merkins X 15 and Squats X 15.
We then followed the trail through the woods to Pond #2. We climbed up and over the stone wall three times and circled the lake and headed to the 5.5 foot stone wall and climbed up and down X 4.
We then crossed Ballantyne Corporate Pl towards the fitness trail. Once we arrived at the fitness trail, we split into 4 groups. Group 1 did rope climbs; Group 2 alternated between sets of Pull-ups X 10, squats X 30; Group 3 did arm walks across the parallel bars and SSH while you wait; Group 4 ran a lap around pond #5 and merkins until Q yells to rotate (approx. 4-5 minutes at each station). The group headed towards the short wall beside Pond #5 for 6MOM – Flutter X 20, Dips X 20, Dolly’s X 20 (awkward for outback), Durkins X 15, LBCs X 20, Bicycles X 20 (My cadence couldn’t hold a candle to Puppy Love) We then headed back to the COT.
Moleskin:
Mud Run Week is finally here! The goal today was less running to rest up for the race, but we focused on fine tuning our Fireman’s carry and wall climbing techniques. We also practiced our rope climbing techniques, which we all need quite a bit of practice (Let me know if anyone would like to borrow the ropes for some practice or future Q’s). There aren’t any rope climbing obstacles in the Mud Run in Columbia, but there are 2 rope swinging obstacles. There are however rope climbs in the Spartan Race on October 26th. Regardless, it’s never a bad idea to get your hands used to the ropes. T-Claps for Cain, Mermaid and Fried Okra for making it up the Rope without using their feet.
Great work by all the PAX this morning. As always, it was a pleasure leading the men in the Gloom.
Announcements:
Mud run training is extended for atleast 3 more weeks. Join us next Tuesday 10/7, same time, same place.
Email Madame Tussauds at dgoldberg1838@yahoo.com if you are interest in running with your South Charlotte Brothers in the Spartan Sprint on 10/26. The run is 8 miles with 20 obstacles. All PAX get a 30% discount through F3.
Strange noises in the brush
It might have been my imagination, but while doing a little bit of Mary in the parking lot in deepest Ballantyne, I was almost sure that I could hear Madame Tussaud bellowing in the undergrowth.
Either way, 31 SoBs showed up for the Bagpipe / Swift / Mudrun beatdown. 11 at Bagpipe, 17 at Mudrun training, and 3 at Swift. This is the Bagpipe Backblast. All pax listed below.
The Thang:
Mosey to parking lot for warm up: 25 SSH, 10 Imperial Walker, 15 Merkins
Mosey to lake wall: plankerama, then 15 Durkins, 15 dips
Continue to next wall: plankerama, then 15 Durkins, 15 dips
Mosey to parking lot for some Mary: 20 flutter, 20 dolly, 20 heels to heaven
Mosey to bottom of hill: 10 6-count burpees, sprint to top of hill. Plankerama, then 5 6-count burpees, 5 merkins.
Mosey to bottom of hill: 10 6-count burpees, sprint to top of hill. Plankerama, then 3 x 5 merkins.
Mosey to bottom of hill: 10 6-count burpees, sprint to top of hill. Plankerama, then 5 merkins.
Mosey to parking lot: plankerama
Mosey to next parking lot: 20 rosalitas, 20 mason twists
Return for COT
Moleskin:
– Strong group today with really impressive showing for Mud Run training.
– Bootcamp pax stayed at it though and did not run as much as usual. Upper body took a beating.
– Frehleys complained, but less than usual.
– Next week Wingman is on Q.