“Who needs the Big Leagues?” said a hockey player sent down to the minors and rejoicing when practice is called off.
COP
SSH 10x
Toe Touches 10x
Running late so lets do this!
Farmers Carry with a 10 merkin chaser to Mount Olympus .5 miles
Kettle Bell Ladder at top of the Mountain as follows;
Goblet Squats, Swings, Snatches/Rack and Press, and Lawn Mowers or Bent Over Rows
4 Rounds
20x
15x
10x
5x
Run down Mount Olympus and back between rounds
Farmers Carry with 10 Merkin Chaser back to ELE.
Run around Track 1x
Pull Ups 5x
Flutter Kick Dollys 20x
4 Rounds
Game Over!
Moleskin
No one showed…oh wait there is Hacker at the last second. He seemed hesitant but I applied the EH and said , “Lets do this, me and you!”
Someone came in hot but before I could get around the car to see who. They bolted like lightening out of the parking lot. I guess the Big Leagues ant for everybody! (eheemmm Night Court)
Cheech and Chong must be in town because their “Up in Smoke” van passed us doing Farmers Carries. Contact high while doing 1/2 mile farmers carries makes for interesting PT.
I was on my way to the Rock but Hacker pulled in just in time. Thanks for not backing out Hack.
Hack seemed to spend a lot of time waiting on me during rounds. Sorry to slow you down, brother. It was a pleasure pting with you. I hope you got your moneys worth.
What we lack in pax we made up for with the combined 1 mile Farmers Carries!
It was an honor to lead today!
Oh yeah, T-claps to Mr Hanky and Kobra Kai for crushing the Goruck Challenge today. They must be smoking what Hacker and I smoked from the “Up in Smoke” van!
Day Zero
With the shovel flag still tucked away in Radar’s garage, 15 men gathered in the parking lot of the McAlpine Elementary, eagerly awaiting another dose of #F3DayZero. Today’s workout plan was pretty simple: Run and do stuff.
The Thang
Radar Q
Run to the Yellow Rose parking lot for COP:
- SSHs x 50 IC
- High knees x 20 IC
- Mtn climbers x 20 IC
Partner up based on similar speed. Form two lines (partners in opposite lines) and go in opposite directions for an Indian run race around the block (0.6 miles).
- Round 1 to Radar’s team; winners do 20 merkins, losers do 30 burpees
- Round 2 to Haze’s team; winners do 20 merkins, losers do 30 burpees
Mosey to the bottom of Baybrook Lane. Find your partner.
- Partner A – Run up hill to second light post on the left; do 10 military merkins, 10 regular merkins, 10 wide-arm merkins
- Partner B – Knee jumps until Partner A returns
- Flapjack until you reach 200 knee jumps as a team
AYG from the bottom of Baybrook to the shopping center entrance. Do some plank work with a couple of sets of 10 civilian merkins on the Q’s cadence.
Haze’s Q
One line for Indian run up to 51 and then up 51. Stop at Carswell for some plank work and Mission Impossible with double 10 counts. Mosey from Carswell up 51 to the hill between Carswell and Elm. On your six for 20 IC flutter kicks while the Pax gathered.
- 5 forward hill sprints with backwards bear crawls down
- 3 backwards runs up with forward bear crawls down
- 5 forward hill sprints. Walk back down.
- 2 backwards runs up. Walk back down.
Mosey back to the benches in front of the school. Find your partner.
- Partner A – Left leg squat step ups with calf raises
- Partner B – Run lap around parking lot
- Flapjack. Go until you reach 100 as a team
- Partner A – Right leg squat step ups with calf raises
- Partner B – Run lap around parking lot
- Flapjack. Go until you reach 100 as a team
Group mosey lap around parking lot. Jailbreak to COT.
Moleskine
In Army basic training, Day Zero is the worst day. And even though Radar lined us up for the Indian Run races similar to the attached video, today wasn’t quite that…but it was tough. Hard running for the duration. High heart rate exercises in between the running. Limits were found and pushed through.
Radar put his hands behind his head and called for high knees in the COP. It was like Imperial Walkers on speed. We looked ridiculous. Not sure why we had our hands behind our head…but we all shamelessly followed our Q.
Indian run races around the block, where it seems every part of it is uphill, was a smoker. Made us do the fastest Indian Run most of us have ever done…twice. Pretty sure that one will be back. At least there were no sandbags.
Been eyeing the hill on 51 between Elm and Carswell but, for fear of imminent death on 51, didn’t try it until today. That’s why we did the bear crawls and walking down…too much speed at the bottom could cause a wandering into traffic. During the hill work, a shirtless Webster did a drive by in the family SUV…threw Radar off his game, as he busted it right on his six. We were all embarrassed for him.
A solid group of men today, including a couple of site FNGs. Radar and YHC appreciate the opportunity to lead.
Announcements
- Sign up for MudRun. You’ll regret it if you don’t.
Lobsta Rollin’
No need for the disclaimer with this old school crew so on to it.
The so called warm-up
Run to the track and jog 1 lap with a set of butt kickers and high knees along the way
Head to the goal line..
- 20x Squats
- Karaoke left to the 50 yard line jog out remaining 50 yards
- 10 burpees
- Jog back to the start
- 30x IW
- Karaoke right to the 50 yard line jog out remaining 50 yards
- 10 burpees
- Jog back to the start
- 15x Merkins (slow cadence )
- 100% run to opposite goal line
- 10 burpees
- Jog back to the start
- 25x LBC
- Backward run to opposite goal line
- 10 burpees
Head to the bleachers for some circuit work
3 rounds of
- 30 dips
- 20 decline merkins
- Run up bleachers to playground
- 10 pull-ups
Plank work then 1 lap around the track, and head to Grand Mother Mountain
3 rounds of
- Run up Grand Mother Mountain to the “Blue Door”
- 2mins of peoples chair (mixed in 20x airpresses)
- Run Down Grand Mother Mountain
- Ab work
- Round 1 – Scissor Kicks – PAX had lots of trouble with my cadence on this one…not really sure what number we got to
- Round 2 – Mason Twist – 25x
- Round 3 – Hip raise – not sure the real name….10x each side
Moleskin:
Always a good time leading a great group of guys. All worked very hard. I have come to learn if the PAX remains quite throughout the workout the QIC must be doing a good job (or that is what I tell myself) Hope you all enjoyed the pain!! Until next time…
Announcements:
F3 Dads Saturday – Joker has the Q
2.0’s 12th Birthday = Pain for the Pax
Posted on behalf of Jamboree.
27 solid Pax converged at the CHS parking lot to experience the weekly Centurion beat down
The Thang:
COP
Mosey (some may call it a brisk run) uphill .5 miles to The Sunshine House Parking Lot
12 Mountain Climbers (Hold it)
12 Peter Parkers (Hold it)
12 Rock Hoppers (Hold it)
12 Man Maker Merkins (Hold 6 inches 12 seconds)
12 Flutters IC w/12 second hold
12 Dollies IC w/12 second hold
12 Bicycles IC
12 Russian Twists IC
Mosey to Carmel Village to do the stair circuit
Start with 12 Hand Release Burpees then do two stair circuits
Repeato 3 times and add a final set of 12 HR Burpees (for a total of 48HR Burpees and 6 stair circuits)
Pax was given 12 minutes to complete the circuit/HR Burpees’ routine and most did.
Mosey to benches in front of CHS office. Do 12s. Run up stairs and down ramp.
11 JUs at bench area/1 Donkey kick at wall in front of office
10JU/2DK
9JU/3DK, etc.
Plank work for those who finished early
Mosey to walls by the office.
Modified Jack Webb (with Runstopper leading)
5 Derkins/60 Shoulder Air Presses (5X12 =60) while in Wall Sit
4 Derkins/ 48 Shoulder Air Presses while in Wall Sit down to 1 Derkin/12 AP in WS
Still have a couple of minutes. Finish off with 24 HR Burpees (for a total of 72 for the morning)
COT
Moleskine
YHC planned out the workout earlier in the week and briefly thought about making it harder (because of some comments made by an unnamed Pax). YHC concluded that there would be sufficient pain administered. Additionally, today YHCs’ family celebrated the 2.0s’ (Campout) 12th birthday. In honor of him (but maybe not appreciated by the Pax), YHC incorporated a lot of reps of 12.
The Centurion Pax brings it every week. Today was no different. There is also a solid group consistently posting at the at the pre-KB workouts at 5:00 (today there were 8). Please comment on any observations; YHC was too focused on the pain at hand to observe. As always, it was an honor to lead.
Announcements:
Haywood Stock II – Tonight – see post on F3Nation site
F3 Dads – Joker on Q 0900 Saturday at Beatty Park
Mud Run Registration still open
There are still spots open for the Custom Ruck next week in Asheville (see F3 website or Checkpoint for details)
Pray for Skywalker as he recovers from an emergency Appendectomy
Stonehenge Pre-blast
There will be pain and suffering tomorrow – please be sure to bring your smoke boots.
Come ready to fly – we lauch at 6:00 am
For those wanting to get in some BRR prep – there will be a group doing a pre-run launching from The Vine at 5:30 am tomorrow – fellowship pace – estimate distance 3ish miles.
You have been warned.
See you in the gloom.
Ground Cover
32 pain seekers posted today at Kevlar for an old fashioned beatdown. We covered as much ground at Kevlar as we could in 45 minutes and that was the plan. Well done.
The Thang:
Run to entrance to Christ Covenant Church and hit the ground
20 hand release merkins in cadence
on your feet
Full Lap around the Church back to the entrance where we started (.75 mi?)
back to the ground for hand release merkins x 15
Lap 2
Partner up and run to first median
Partner 1 50 merkins
Partner 2 30 deep squats
Flapjack at next intersection
Third Station
Partner 1- 10 burpees
Partner 2 – 30 deep lunges
Flapjack at next intersection
Fifth Station
Partner 1 – 30 carolina dry docks
Partner 2 – 40 Freddy Mercury’s
Flapjack at next intersection……more hand release merkins
Mosey to the bottom of the hill beside the Scout Hut (FKA)
Parnter 1 step ups, Partner 2 sprint to the street and back
Flapjack, rinse and repeato
Mosey to the Hill
Partner 1 Bear Crawl to the top of the grass hill, 10 Merkins, run back down
Partner 2 LBC’s
Flapjack, rinse and repeato
Back to the entrance of the church
1 more big lap around the church
Mary, Hand release merkins, and deep squats to finish it off.
Moleskin: Great morning to be out in the gloom. Thanks for letting me lead you men today. I was a little out of sorts on my gameplan and execution getting us started due to late planning….but you guys stayed with it and it looked like you got your work in out there! Nothing much to report from a humor standpoint except for YHC passing the reigns to our resident bullhorn Zipadee on the last cadence for Mary due to 02 deprivation. Hope you have a great weekend.
Taking the Hill and the Greenway at Peak
The shovel flag was planted and 11 of Area 51’s finest journeyed to Peak 51 for their daily dose of DownPainment.
The Thang:
Take the newly minted Peak 51 Shovel Flag two laps around the parking lot before moving to the bus parking lot.
COP:
- 5 Burpees OYO
- SSH x 25
- 4 Burpees OYO
- Merkins x 15
- 3 Burpees OYO
- IW x 20
- 2 Burpees OYO
- Squats x 20
- 1 Burpee OYO
Move to the baseball field for hill work and let’s take it to 7
- Round 1 Carolina Dry Docks at bottom LBCs at top
- Round 2 Wide Arm Merkins at bottom and Lunges at top
Mosey to the Greenway for some circuit work
- Step ups x 20
- Dips x 15
- Diamond merkins x 10
Repeato for 3 rounds total
Mosey back to the track & partner up
Partner 1 runs a lap while partner 2 does called exercise then flapjack.
- Lap 1 Flutter
- Only time for 1 lap so return to parking lot for Mary
Mary:
- Dollys x 15
- Rosalita x 15
- Heels to heaven x 20
- 1 minute left fish strong with as many merkins as you can
The Moleskin
- Solid work by the Pax today it is an honor and thank you for the opportunity to lead
- The burpee ladder at the start may have been inspired by @HopsF3 #PokingTheBear
- The Pax may need to consult Rosetta Stone for the next time YHC calls for Rosalita cadence, only able to count up to 10? #DisappointedHighSchoolLanguageTeacher
- Semigloss and Bluegrass met up early for a run before the workout for some extra credit, nice job
- Remington Steele you’re getting stronger each week, #KeepItUp
- In spite of of the humidity, the shirts stayed on #LetsKeepItThatWay
- TCLAPS to Strange Brew for the Peak51 Shovel Flag, nice work and good luck with the SF Marathon this weekend
- Sound off with any mumble chatter YHC may have missed
Announcements
- Fall Mud Run registration is active again, sign up and sort your team out later: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
- New F3 Kettle bell/Gear workout launches Thursday 5:30 8/7 at Elizabeth Lane Elementary School
- F3 Dads Saturday 9:00 AM Col. Beatty Park bring your 2.0’s and give your M a break
- 2nd Annual F3 Dads Camp at Camp Thunderbird 8/15-8/17: http://f3nation.com/2014/05/28/2nd-annual-f3-camp/
The Hydra (Starfish) Monster was at it again
18 Hearty Area 51 souls braved the 100% nice S. Charlotte humidity for another crack at the multi headed monster Hydra.
Disclaimer was given and off we went:
The Thang:
COP all in cadence
25 x SSH
20 x IW
20 x Slow Squats
15 Mtn Climbers
Mini – pusharama:
5 x slow merkins
5 x staggered right hand
5 x staggered left hand
Time for the main event:
Number off by 4.
Center of the Starfish was the concession area and 10 jump ups.
Station 1 – near the far woods – 25 x wide arm merkins
Station 2 – far left playground – 15 pull ups
Station 3 – behind the far batting cages – 25 x jump squats
Station 4 – end zone of football field – 15 x double merkin burpees
Goal was to make 3 rounds before time was called.
For those keeping score that was:
75 wide arm merkins
45 pull-ups
75 jumps squats
35 double merkins burpees (audibled to 10 after second round)
120 jump ups
2.0+ miles
Moleskin:
Solid work by everyone out there today. This one was hard and it looked like everyone was pushing it, and I think most made all three complete loops. Hydra pulls a solid crowd each week and its an honor to lead this group of men – thank you for the opportunity.
I didn’t catch much else to comment about – was too deep in the pain cave making excavations. Shout out in the comments of anything of interest.
Until next time – Champagne out.
Announcements:
Haywood Stock – see post on F3Nation site
F3 Dads – Header needs a Q this Saturday – Beatty
Mud Run registration still open – please sign up – we need to show up
Young Life Mud Run – Kid Friendly – check it out: YLMUDRUN.com
Remember Pele and all other brothers in the PAX that are suffering in your prayers.
New Faces – Same Extended Exertion
11 men showed up in the steamy gloom ready for some tempo running out to S. Charlotte Middle school around the track for a variable number of laps and a return run back to the greenway parking lot. It was as simple as that. The only minor twist was that the PAX circled the track clockwise instead of the boring counter clockwise. You could sense the excitement in the PAX as this announcement was made prior to starting the run. (clear sarcasm here – nobody cared, but complied anyway to appease the Q)
Today was newcomer day at the ‘Turn with Mr. Bean (not an old-timer himself to DT) bringing Outback and Madame Tussauds bringing Fried Okra. Since Outback and Fried Okra have only posted 3 and 2 other times to F3, respectively, it took some stones to post at a running workout so early in their F3 careers. I think they both found that DT is for everyone though and there is nothing to be afraid of at a running workout. The workout is scalable based on what you need and we are all out there for a good time. Fried Okra put in an extraordinary effort on the last hill and absolutely crushed it. Keep coming out!
Splinter asked some good questions during the warmup mile about proper running form and Bratwurst bestowed some wisdom on us regarding upper body and arm position and proper foot strike, etc. YHC did not, however, hear the part about having to run shirtless in order to go fast. Apparently this is an important tip since once at the track, Bratwurst literally started running laps around us (sans shirt). Maybe when you go that fast you generate heat… who knew. Something to try, I guess.
The Devils Turn stalwarts were out in force today too and put in solid work. It is great to see a steady running group forming with Swift/Fast Twitch, DT, and Rumrunner each week. Getting more efficient and quicker at running will serve you in many ways. See you next week!
Days of Thunder
19 pax assembled under the lights of Stonecrest Motor Speedway despite flashes of lightning and thunder off in the distance. At the drop of the green flag, the pax hit the pavement with speed that would make Cole Trickle blush.
The Thang-
COP:
SSH x 25
Merkins x 25
Peter Parker x 25
Parker Peter x 25
Mosey around lot beside Target to hill. Partner up, size matters.
P1 hill, P2 burpees – partner x 50
P1 hill, P2 diamond merkins – partner x 50
LBC x 30 OYO
Mosey to speed bumps
Alternate lunge walk, bear crawl between speed bumps. At each bump partner derkins/OH press alternate x 15 (crowd favorite, shamelessly poached from a previous Muthaship visit)
*Note- YHC went off-weinke and called an Omaha on the “between bump exercises” the bear crawl/lunge walk combo was intended to be partner drags. This audible was not a deliberate modification, but rather O2 deprivation and forgetting the next play #usetheweinke. If the pax feels shorted, feel free to double underhook a coworker and drag them around the office a few laps.
Mosey to Murderhorn (divide hill by 4)
Plank at top. RAF, LLB, LAF, RLB, 6 inches
Backwards run from stop sign at bottom to light post 1, L karaoke to light post 2, R karaoke to light post 3, regular run to top.
Repeato with regular run up full hill
Flutter x 20 until all pax reach top
Mosey to back of movie theater. Victory lap Jailbreak around theater. PH edged out RT to take the checkered flag.
Mary:
Rosalita x 20
Moleskin-
Following the COP heading to the hill, the pax had to play frogger crossing the HT parking lot to avoid the A-team van coming in hot. (To our in-house counsel: the disclaimer was given, but did not reflect any warnings about Mr. T.)
Mumblechatter was surprisingly minimal this morning. Not sure if it was the hills or the absence of @Radar and @Spackler?
Crabcake showed some serious agility breezing up Murderhorn during the backward run/karaoke series. #wheelhouse.
Molasses, Rock Thrill, Haze, and Brisket had their #smokeboots on for the forward facing ascent of the Horn.
About the time we crossed Elm Ln, YHC really began to regret agreeing to meet Haze for the prerun, particularly before taking the Q. ‘Twas a noble strategy to weaken the Q, especially with a practice run up Murderhorn.
Strong work by Philmont and Grimes leading up to the big trip out west.
Purple Haze brought his A game today- prerun plus leading the pack nearly all morning. At #F3FastTwitch earlier this week YHC told Haze he looked like “an old man in a rocking chair on the porch” while stretching the calves before the run. That “old man” smoked everybody today.
Great seeing some new faces in the gloom this morning. Thanks for beating the fartsack and braving the “lightning and thunder” for some great camaraderie in the humidity that is summer in the south.
It was a pleasure leading such a fine group of gents.