The Few, The Proud, the Men of Stonehenge
Sparse crowd given that there were a few convergence workouts around Charlotte and many regulars away for the weekend. Neverthelss, we carried on to work out the over indulgences from July 4 BBQ’s…
Warmup: SSH X 25, Merkins X 15, Squats X 20, Reverse Lunge X 20, Mountain Climbers X 20.
Workout: Began on knee wall by the lake. Jump-ups X 10 + Step ups X 20; Dips X 20, Incline Merkins X 15. 5 X Manmaker Burpees. Lap around the lake. Repeat exercises but replaced Inclines with Derkins. 8 X Manmaker Burpees.
Mary on the knee wall with legs elevted to increase intensity (20 reps in cadence): LBCs, Flutter, Dolly, Bicycle, Heels to Heaven, Mason Twist, Protracter.
Mosey to fitness trail. 30 Chin-ups; 60 Merkins, 75 Squats broken up into 3 sets with reps of 10, 20, & 25, respectively.
Mosey to street; Sprints to the bridge (about 200 yards). People’s Chair with overhead press on the bridge. Run to the bottom. Bunny hop, lunges, backward run, and sprint to the bridge. 25 LBC’s. Run back to the Vine with detour around the lake. Finished with 30 sec 6-inch merkin hold.
Foxhole Fireworks
No July 4th hangover at Foxhole. We hit the ground running this morning:
Warmup: Lap around the parking lot. Squat X 20, SSH X 20, Mountain Climber X 20, Imperil Walker X 20, Merkins X 30. Mosey to soccer field for Circle of Pain…
Workout: 2H Swing X 20, Squat,Curl, Press X 10 ea arm, Upright Row X 20, Plank Merkins X 20 (1 hand on Kettel Bell – rotate hands in plank position), Goblet Squats X 20. Sprints: 4 X 50 yards.
Reverse lunge w/KB swing between legs X 20, bent over 1 arm lat rows X 20, tricept extension X 20, 2 sets hammer curls X 20, Romanian Dead Lift X 20. Sprints 2 X 50 yards.
Mosey to jungle gyms: 2 sets plank rows X 20; 2 sets Dips with KB in lap X 20. Mosey to school building for 8 minutes of People’s Chair with Kettel Bell holds, rows overhead presses, and short sprints (recovery) between the buildings.
Mary: Used the benches for elevation to increase intensity. All in cadence for 20 count: LBC’s, Dolly w/KB press, Flutter w/KB press, Bicycle, Heels to Heaven, Protracter.
Mosey back to parking lot for short sprints with Merkins in between 3 X 15.
Pre-blast: Who needs a headlock?
How did you become a part of F3 Nation?
It usually starts with the EH. For me it was multiple EH’s before I finally gave in, but I am thankful my brothers (Little W, Hannibal, Young Love, Doc, Barker) didn’t give up. So, who do you know that needs a headlock? Who have you been asking that needs to be re-engaged, encouraged to join the fun? Think of those you hung out with on the 4th, someone who said they would consider it. Follow up and get them out this week, and don’t just encourage them to go, encourage them to come with you. Bringing an FNG to the right workout is key to making it stick, and for many people a workout like Base Camp or Peak 51 would be a great intro to F3 nation. So, text your buddy and tell him you will meet him in the gloom.
Smash and YHC are on Q at Base Camp tomorrow, come join us. We can promise it will be fun…for at least two of us.
By the way, we will be circling the wagons in the SCMS parking lot at 5:27 for a little pre-workout fun. If you are not there, don’t worry, but I will say those not present are putting their trust in their fellow PAX.
Clear Eyes, Full Hearts, Can’t Lose.
Olympic Ascent
9 PAX converged on the fields of Olde Providence to test themselves and push their limits. Here’s how they did it:
The Thang
Grab your kettlebell, mosey to the open field, drop ’em, and circle up!
COP
- Side Straddle Hop (with disclosure)
- Low Slow Squats
- Arm Circles
- Imperial Walkers
Sufficiently warmed and loosened, mosey to the playground
Cindy
- 5 pullups
- 10 pushups
- 15 squats
- Rinse & Repeat for 20 minutes (keep track of the number of rounds you complete for personal benchmarking)
Mosey back to open field to catch our breath with Mary
Mary
- Elbow Plank
- Freddie Mercury
- Mason Twist
- LBC’s
- Elbow Plank
- Sid the Kid
Breath caught, mosey to the small ball field opposite the playground, grabbing your kettlebell on the way.
Armor Builders
- Partner up with like-size kettlebells.
- P1 – 2 double cleans, 1 double press, 3 double front squats
- P2 – run to fence, touch the sign, and back
- Flapjack
- Rinse & repeat for 5x each partner.
Single KB Work
- 10 2-hand swings
- 10 goblet squats
- 10 overhead presses
- Run to fence, touch the sign, and back
- Repeat 4 more times, declining reps by 2 each time (10-8-6-4-2)
Agility Work
- Karaoke to infield & back
- Backpeddle to infield & back
- Toy Soldier to infield & backpeddle back
- Elbow planks
Mosey to parking lot
COT
Announcements:
- Fall USMC Mud Run signups
- F3 Dads summer camp signups
Moleskin:
Great work, guys! As Strange Brew likes to say, “it’s moderate, but it ain’t easy.” He wasn’t out here today, but it’s a safe bet that he would have said that at least once today! While easily modifiable, up or down, the CrossFit Cindy benchmark workout is easily the hardest workout done regularly at Ascent, and the KB’s are always challenging too, especially after Cindy. T-claps to all for pushing yourselves today!
The mumble chatter started early, during YHC’s disclosure while SSH’ing (lost my count #amateur), and continuing throughout. Much more fun that #sadclowning in a #fern somewhere. YHC overheard one comment, something to the effect of, “after Cindy and now Mary, I’m not sure I want to meet anymore ladies of Ascent!” Well said!
Since Ascent launched last August, we’ve ran the Cindy workout quarterly to assess ourselves and see how we’re progressing. YHC can attest to improving each and every time, and it’s likely you all have as well. Special shout out to Crabcake, who set the new Ascent record of 20 rounds in 20 minutes! That’s equivalent to The Murph, less the running! (YHC had the former record of 18, surpassing that with 19 today, but behind Crabcake!) Keep it up, guys!
Thanks to the Olympus pax for converging with us at Ascent today. Hopefully you got your money’s worth today.
Aye.
Star-Spangled Beatdown in Area51
Several SFs were firmly planted in the blessed free soil and 63 All-Americans broke into 3 groups for 3 distinct doses of pain.
The Thang:
COP
SSH x 25
Merkin x 15
Squat x 25
Diamond x 10
Wide Arm x 10
Plankorama
Count off by 3’s to split into 3 groups
Group 1 w/Hops, Group 2 w/Dora, Group 3 w/Bulldog.
Groups rotate through each pain station.
Hops’ Painstation:
75% run down the pitch – 50 yards
75% run back
AYG run down
AYG run back
Slow flutter x 13
Backwards run down. Backwards run back.
Knee Up x 13
High Knees down. Buttkickers back.
Karaoke down. Karaoke back.
Dolly x 13
5’s on the Hill. Jump Squats & Burpees.
Dora’s Painstation:
Mosey to the kitty litter (sand volleyball courts) to meet several special ladies for a SPEARHEAD-led round of good ol’ Log PT. The boys were introduced to “Susan” and “Daisy,” a sectioned telephone pole and a sectioned log whose pieces are chained together, and their little sisters “pole” and “tree.” After a safety briefing and form demonstration, the wooden awfulness did commence as such:
Preblast: Olympus & Ascent Convergence
Olympus and Ascent are converging this Saturday, July 5th, 0700 at Olde Providence Elementary.
The workout will accommodate all pax, from moderate to Mr Olympus, with a Weinke that is easily scalable to suit your needs.
The first 1/2 of the workout, we’ll run our quarterly baseline test, Cindy. 20 minutes are put on the clock, and the pax does as many rounds of 5 pullups, 10 pushups, and 15 squats as possible. (20 rounds, 1 per minute = The Murph, less the running) This is easily scalable down, by taking more breaks or altering the pullups for example, or scalable up by increasing the speed of rounds.
The second 1/2 of the workout, we’ll mix in some kettlebells, light running, and agility drills.
All of the above set to music.
Bring your KB’s.
Aye!
Pre Blast F3 Dads
There will be NO F3 Dads 7/5 for Area51. We will see you 7/12 @ Beatty Park @9am. Alf will have the Q!!
Prision workout- Hydra Style
Exactly 20 men of Area 51 were released for good behavior and made the decision to post for a prison style beat down.
The Thang
Light jog around the track, mostly forward then a little back peddle, before got into the yard, where the real action was.
Warm up was brief.. cadence count- SSH, Merkens, IW, LBC x15 each. Is it a sanctioned workout missing the staples??
Mosey to the play ground
YHC had planed for 5 stations/25 guys, but the numbers worked out right, so we settled on 4 stations with 5 exercises each station. Depending what station you started with, you should have had the opportunity to do everything once. Here were the stations:
1) Monkey Bars
Pull up / supine, Calf Raises, Incline Merken, Calf Raises, Decline Merken
2) Pipe Worm
Dips, Incline Merken, LBC, Dip, Decline Merken
3) Parallel bars
2 hand KB high pull (to chin), 10lb Medicine ball toss squat, LBC (on parallel bar), Deep Chest Merken (on parallel bar), Balls to Fence
4) Angled Bar
Jump up, Wall Sit, Pull up/ supine, Rope, 2 hand KB Tri extension
We moved through the first 2 complete stations doing each exercise for 80 seconds per. YHC audibled and thought a lap around baseball fields was needed. After that, YHC also modified the time to 60 seconds per exercise.
After the last 2 stations, another lap and a quick time check, we needed to get back to the parking lot for a few mins of Mary
CC: LBC’s (#?) and Bicycles x30 (forward and backward) finished off the morning
Moleskin
– Plently of mumble chatter this am as we got started. However, that settled down quickly.
– The plan was simple (always simple if you MAKE it) and I hope that the paper at each station helped each group stay somewhat organized.
– Why 80 seconds per rep? As explained, my PT is always timed at 60 sec. I just new you could do more, so I added 20 sec. An aggressive start that I might reconsider that next time. Hence the 3rd set, I thought everyone (YHC included) would prefer us to just do 60sec per
– This was not the typical boot camp that we are all used to. The goal was 0.0, but I needed the break. Sorry Brown, I hear we did 0.87 miles today.
– Few runners and bikers on the way in. Not sure who traveled the furthest (sound off in comments), but I think SC may have received the Gold Star today. Close to +5 miles total (guessing)
– Besides AO-Hydra having a great facility for this type of workout, I hope you enjoyed my new rope and my medicine ball that’s been collecting dust. I however missed the rope, as I couldn’t follow my own workout
– Always a good time to lead a workout! Sorry for no burpees, mtn climbers, lunges, etc, Consider yourself added to my Dr list of no-no’s for today!
Anouncements
READ THE WEBSITE and/or FOLLOW TWITTER- Lots of convergences/ workout changes for the 4th and on Sat. Don’t be the sad clown when your the only one to post to a workout that has moved for the day
– Mud Run sign up- deadline soon
– Hydra Q call out, contact Bug Eater if your intrested
– 4th of July convergence at the Rock, I believe all other south workouts are shut down
– Olympus and Assent to converge on Sat at OP.
–
Seven’s at Peak51
20 Pax showed up at Peak51 to enjoy a nice, humid morning in the gloom and here’s what went down:
Disclaimer then a short jog over to Matthews Stumptown park for COP
COP:
5 Burpees OYO
Old School Windmill x 15 IC
4 Burpees OYO
Mary Katherines x 15 IC
3 Burpees OYO
Monkey Humpers x 10 IC (audible from orig. plan in honor of The Hoff’s appearance)
2 Burpees OYO
Plank Jacks x 10 IC
1 Burpee OYO
*Over to the picnic tables for Step up/Squat 7’s
1 Step up/6 Squats, 2 Step Ups/5 Squats, keep going until 6 Step ups/1 Squat completed. Plank while waiting for Pax to finish.
Mosey back across the street to Matthew Playhouse & Partner Up for running/circuit work:
P1 does called exercise while P2 runs lap around median in parking lot, flapjack & plank while waiting for all Pax to complete rotation. 4 rounds total.
Called exercises were: Incline Merkins/Lunge Jumps/LBC’s/Dips
*Head to Bus Lot for some more 7’s(Rock Hoppers & Curb Skip Ups)
Line up at spot 8, do 1 rock hopper, run to far curb and do 6 curb skip ups/run back to start point do 2 rock hoppers, run to far curb and do 5 curb skip ups. Keep going until 6 rock hoppers and 1 curb skip ups completed. I Think this is where the PAX started to get a little smoked.
*jog over to the softball field and gather at home plate
Bear Crawl from home plate to each base stopping at each base for 10 SSH’s. Plank up back at home plate until all Pax have made it around infield.
*to the outfield for some Jack Webbs (Merkins/Arm Raises)
Perform 1 Merkin, 4 Arm Raises/2 Merkins, 8 Arm Raises/3 Merkins, 12 Arm Raises. Keep going until 7 Merkins/28 Arm Raises completed. Time was getting short so jog back to the parking lot for:
*Mary
Flutter x 15 IC/Rosalita x 15 IC/LBC’s x 15 IC, times up and we’re done.
Moleskin:
Great work out there by everyone today. Heard a touch of mumble chatter expressing concern over whether this was a moderate workout or not so apologies if it was a little too intense at times. YHC attempted to bring it down a notch as compared to a regular F3 workout. Geraldo mentioned he sat on his couch this morning contemplating whether or not to post–glad you made it out brother! Great showing by the Ruckers/Spearhead guys. It was great having y’all out there. If you don’t know much about these guys i would suggest looking up teamspearhead.com to see what they’re about. They are a great group of men that workout extremely hard and do a lot in the community. Way to hang tough today Ripcurl. I hope that wasn’t too much running considering your hip issues. Great send off prayer by Hairband. Thanks for allowing me to lead this morning. i hope everyone has a safe and happy fourth!
Announcements:
All Area51 workouts will converge Friday 7/4 at The Rock(Calvary Church) at 7:00. Q’s are Bulldog, Hops & Dora. Coffeeteria at Panera in The Arboretum to follow.
No F3 dads this week, be ready to go next week with Alf on Q.
F3 camp coming in August
Olympus will converge with Ascent at Olde Providence Elem. this Saturday the 5th.
Outland is still open this Saturday 7/5
A few spots still open for the Red, Light and Blue GoRuck Light being held the weekend of August 8th and 9th. This is for a great cause.
Posted by: Gullah
Welcome Back Partay
18 pax including 2 FNG’s attended Spackler’s Welcome Back to Merica Partay. YHC provided beverages and lots of fun was had by all.
The Thang
Mosey to other side of lot for COP
SSH x 25
10 burpees OYO
CDD’s x 25
8 burpees OYO
IW x 25
Mosey across Elm St to the field of trees – partner up
Partner 1 runs down to tree line (~200 yards there and back) while partner 2 does merkins – flapjack until 200 cumulative completed
Repeat with Flutter as exercise – audible halfway through because of Radar
Mosey to bottom of Murderhorn
AYG to the top and plank. Back down to bottom
AYG to 1st lightpost – backwards to 2nd lightpost – forward to 3rd – backwards to finish
Mosey back to parking lot and line up at bottom of hill for 5×5’s
5 diamonds at top of hill / 5 jump squats at bottom – repeat 5 times
Circle up – Six min of Mary
Dolly
Backscratcher
LBC
Rosalita
Ye Ole Moleskine
Not a better way to jump right back into reality after a long trip overseas then to shake off the cob webs with Q 3 days after return. Appreciate you all dealing with the rustiness. And by rustiness I mean the rusty, crusty sounds that continue to be released by Radar time and time again. You probably have a rusty stain in your shorts, pal. Speaking of pal, welcome back to RY Bulldog. I should have kept you on MH all morning just to hear you say bullocks. Bullocks. Rubbish. As always, MH is part of this Q’s routine. Why not? It’s hard. It sucks. It makes you better. Deal with it. Mighty Mite loves MH. He was a bit overly excited this morning and gave it a little much on the 1st run. #numbhands #numbfeet. T claps to Housekeeping for EH’ing 2 FNG’s today – Open Goal and Fluffa. Great work by you two guys. As I type this, Purple Haze is probably curled up in a fetal position listening to the Crying Game looking at his grass stained new white shoes. But he sure can lead a good prayer at the end of a workout. Thank you site chaplain.
Announcements
4th of July Convergence tomorrow at Calvary Church – 7am
No F3 Dads this weekend
Sign up for the Mudrun