15 Pax slipped out of the Fartsack clutches to make their morning downpainment at Hydra. I have yet to Q at Hydra, and due to the solid stable of Qs in the rotation I figured I should jump in when the opportunity arose.
The Thang;
One lap around the track and out to the grass to warm up.
SSH- 20
Imperial Walkers-20
Squats-19 (not sure why 19, it just happened)
10 burpees a minute for 10 minutes
Mosey to the bleachers for 11s (step ups and dips)
Full lap around the baseball field and line up at the fence.
Bear Crawl to the cone, crab walk the rest of the way 20 Merkins.
Sprint to the cone 10 LBCs sprint to the fence 20 LBCs
Lunge walk to the cone 10 Merkins backwards run the rest of the way.
Karaoke to cone switch direction the rest of the way.
Sprint the distance 10 Merkins sprint back.
Circle up for some Mary
Knee ups-10
Flutters-20
LBCs-20
Freddy Mercury- 20
Rosalita-19 (once again, it just happened)
Head back to the COT
Mole Skin;
Very little mumble chatter today, besides DK’s suggestions for more Burpees and the pax instructing him to zip it. YHC did catch some “lazy Q” flak for the 10 for 10s. 100 Burpees is just a great way to get the workout started. The plan was to keep the running down to a minimum for those including YHC running the mudrun on Saturday. The next showing will be quite different, I believe that Hydra needs to be introduced to the Downies.
Good luck to all of the MudRun teams!
11 beasts escaped the fartsack and entered the gloom to beef up their pencil arms for a little Chest’erSizing.
COP
SSH x25
IW x25
ZIPs on Q!
Let’s get moving and mosey to the common area of the middle school as we have a lot to accomplish!
– Partner up (size does not matter)
– Partner 1 – 20 Merkins while P2 performs low hold squats until P1 is complete.
– Flapjack and P2 performs 20 Merkins while P1 performs low hold squats until P1 is complete.
– Rinse and repeat 19, 18 17 etc… down to 1! #crowdpleaser
Plank exercises until all teams are complete.
– Mosey and line up to the curb for:
– 100 jump ups / Step-Ups off the curb and plank.
Mosey to the bottom of the hill and line up shoulder to shoulder for a sprint up the Hill AYG. Easy moving recovery mosey back down the hill back to the school and grab some wall.
– 90 second ppls chair w/ air presses.
Hand it off to GJ for his unruly beatdown.
Hillburners:
Round 1 – Abs – At the top, 10 lbcs holding the crunch for a three count on each. At the bottom, on your 9 with 6 inch leg lifts being held for 20 seconds the first time. 2nd climb: 9 lbcs/25 seconds. 3rd climb: 8 lbcs/30 seconds. 4th climb: 7 lbcs/35 seconds. 5th climb: 6 lbcs/40 seconds. 6th climb: 5 lbcs/45 seconds. Early finishers plank…..and apparently no one appreciated my effort to see who can fly – Right arm…..uh…..left arm…..FAIL
Round 2 – Legs – At the top, 10 slow squats. At the bottom 5 calf risers holding for a three count on each rise. 2nd climb: 9 squats/6 calf risers. 3rd climb: 8 squats/7 calf risers. 4th climb: 7 squats/8 calf risers. 5th climb: 6 squats/9 calf risers. 6th climb: 5 squats/10 calf risers.
After Double E was apparently disturbed by the phrase of ‘Banana Hammock’, it might be time for running. Mosey to the buses.
Tour De Bus – With no PEDs present, we do an Indian style run in between the buses where you sprint while going betwen the buses.
Mosey back to ‘Da Hill’ for more hillburners.
I had planned to start with a burpees/merkins combo but as I am known for my empathy, I relented and held this off till the end. Started with 10 burpees at the top and 5 merkins at the bottom. Went until time finished which had me finishing with Zip doing 8 merkins.
The Moleskin:
Great work by everyone. As always, expect the unexpected as surely HB didn’t expect me to do any core work! Your lady friends can thank me later for making sure you guys are sexy in your speedos/banana hammocks or whatever it is you actually wear…or don’t wear. It was inspiring to me to see DT out there at 6 AM to get some running in. Keep at it Brother. Appreciate the 6AM mileage with Zip and Double E as well.
Great workout by all today as the PAX pushed hard!
Announcements:
F3 Overdrive begins on Oct. 10th at 5:30 AM.
Hopewell 5K: Here is a link on where to register if you can make it. Donut Hole has promised PRs for all: http://www.sportoften.com/events/eventDetails.cfm?pEventId=13412
Prayers:
Continue to pray for HH
Praying for Electric Slide’s wife as she is dealing with diabetes related injuries.
Pleasure to lead and suffer with you gentlemen! AYE!!!
So I’ll admit it, I was a bit skeptical when I first joined F3. I was never quite the ‘sad clown’, but I was one of the guys who worked out at the YMCA every morning and occasionally participated in special event. This joker I knew in the neighborhood and from Y-Guides (whose F3 name is actually ‘Joker’) happened to approach me in the gym at the YMCA one day. He told me about the workouts and how fun it is to workout outside and that sometimes we even get to carry other sweaty men around in exercises called partner carries. I thought he was joking as usual, but he did emphasize that it really is a great group of guys and I should at least give it a try for a couple weeks at the original ‘Area 51’ workout.
That was back when we had only two workouts a week in the Charlotte South. At that time I was doing fine – beautiful wife, three boys, regular church-goer, good job, decent house… stereotypical of a nice suburban life in south Charlotte. At first, I wasn’t sure what to think of the workouts – sure they were exhausting at first and helped get me into shape. But as I started coming back, I started to realize I had been stuck in a rut. While I was comfortable in my life, I was coasting no clear goals, few real friends in the area, plateaued in my workouts at the YMCA, going through the motions at church, and in a good job, but had limited upward prospects.
Fast forward to today where F3 Charlotte South (Area 51) now has now 29 workouts a week and are expanding to 30 in a couple weeks. In this time, I’ve co-founded a workout, become a site Q, run two Blue Ridge Relays, a couple half marathons, some mud runs, several 5ks and 10ksand am now training for my first marathon. Over this time, I’ve become a real runner, become in the best physical shape I’ve ever been in my life, been laid off, found a new job, been promoted, had a fourth boy, become re-engaged at church and in my community and have clear goals for the future. At 42, I’m more energized today than I’ve ever been in my career. Has F3 had some influence on all of this? Absolutely. More importantly, what has happened recently is my realization of just how strong and important this brotherhood really is to my life– something I’ve apparently taken for granted and is beyond anything I really understood fully until a few weeks ago.
It started when my mother was diagnosed with lung cancer back in March. She did well through the early stages of chemo but experienced challenges throughout the summer. I knew many of my closest F3 brothers were praying for her and my family. The prayers helped and she improved, but unfortunately she took a turn for the worse in late summer. When she passed in late August I knew my brothers were sending their prayers… what I didn’t know is how deep and broad the support was throughout Area 51.
We only had a week from when she passed until the Blue Ridge Relay, so I was just relieved to make it back in time to join the event and get my mind off the grief for a couple days. In the parking lot where we loaded up the vans, my team surprised me by revealing the sweatband bracelets that were made in her honor and memory. Not just for me… not just for our team… but all of the F3 Area 51 Blue Ridge Relay teams were wearing those for the race. On top of that, over $300 was raised as a donation to Coastal Hospice where she was cared for before she passed away. I was awestruck – many of these guys I barely knew had made significant contributions and were wearing a sweatband with my mother’s initials. My father and family were so touched by the gesture they were practically speechless. No one had ever done something like that for my family. My father compared it to football players or military who wear a special patch on their uniforms to honor a fallen or injured comrade. We all felt so humbled by this gesture we couldn’t even put it into words. The realization became crystal clear to me at that moment that I’m surrounded by unique brotherhood of faith and fellowship that will be there rain or shine.
Now I’ve been part of large companies, church organizations, clubs, and one of the biggest fraternities on campus but I’ve never felt the brotherhood as strong as I’ve felt with my fellow men of F3. It is true you get out of an organization what you put in, but I honestly feel like I’ve received more than I’ve given at this point. It is truly an honor to be a part an incredible organization that is having a measureable impact on the men, families, and communities within and beyond Charlotte. The amazing gesture offered with my mother’s passing has cemented my faith in this organization for life.
I am humbled. I am honored. I am a believer… I am 3rd.
TL
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.
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.
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:
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
Run to jungle gym for circuit:
Mary:
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:
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!
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.
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.
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.