Runnin’ with Rocks
13 Pax forsook the fartsack and stumbled sleepy eyed into the Kevlar AO.
The Thang: Mosey around parking lot couple of times waiting for last minute arrivals.
COP
20 SSH IC
10 Merkins IC
20 Mountain Climbers IC
20 Imperial Walkers (sort of in cadence…mumble chatter began)
10 Merkins IC
mosey to rock pile. grab rocks and a partner. mosey to back entrance to church. Catch me if you can with rocks.
Partner 1 run with rock.
Partner 2 5 burpees or 10 merkins then run and catch.
Plank for active recovery by CDS sign.
Mosey to field with rocks.
Partner work continues. cumulative exercises. Partner 1 performs called exercise. Partner 2 runs lap around gravel track. LBC and Flutter kicks for groups finishing early as active recovery
Squats to 100
Curls to 100
Tricep extensions to 100
Merkins to 150 (mumble chatter…something about runstopper is not on Q)
Lunges to 100
Mary
Flutter kicks x 20
Freddie Mercury x 20
Old timey Sit ups x 20
Rosalita x 20
COT:
-Sign up for Christmas Party
-Tclaps for first timer Birdman, T claps to Heartbreaker for bringing out a co-worker and friend.
Moleskinning
1. YHC is out of shape. TR was chasing YHC down on the laps. YHC was so gassed even the thought of injured pride losing a smoke book contest to TR, couldn’t motivate YHC into a higher gear. Need to hit up FT and DT regularly.
2. YHC had a harder workout planned, but changed it during the COP, to accommodate. Thus everything was planned on the fly. Hope all still got their money’s worth. The intended workout was hill sprints with rock work with partners and a longer catch me if you can. It will be saved for future dates. The track helped keep everyone together.
3. Much respect to Susudio. the man is a beast. usually dominating the whipper snappers out there.
4. T claps to Sanka and partner for using the man sized boulder.
5. YHC aplogizes for the bad cadence on the imperial walkers. Tclaps to ALF for the constructive criticism. Also for the late bb posting (crazy last few days and weeks!)
Return to Mt. Olympus
8 strong men ventured out on a cold November Saturday morning for some punishment.
COP-
20 2 hand swings
25 SSH
20 swings
20 IW
20 swings
15 merkins
15 Mtn Climbers
10 merkins
10 mtn climbers
5 merkins
5 mtn climbers
Main Event
2 teams of 4
team1 Farmers Carry
team2 10 merkins
flap jack to Mt Olympus 1/2 mile away
Top of the Mountain do the following;
20 swings, clean and press, goblet squats, lawn mowers
sprint as a team to bottom of Mt. Olympus
5 merkins as a team
sprint to the top
repeat cycle laddering down to 15,10, 5, then back to 10
Team farmers carries back with squat chaser
Go to play ground
team 1 knees to elbows
team 2 clean and press
flap jack 2 times
last 5 minutes 200 meter sprints at the top of the minute
Moleskin
-I can’t compete with The Hoff (Man Mountian as he is know by his lifting crew with Kobra Kai) and Gullah when it comes to iron and sleds so I thought I’d take it back to Mt Olympus with some farmers carries and wind sprints and Kettle Bells.
-All 8 of you guys crushed it!
-This is what I call leading from behind as I was the slowest guy up that Mountian.
-Kudos for Yankie resisting the fart sac and getting his butt out here where he belongs.
Cutoffs
(Posted on behalf of Hairball)
10 real men proved they ain’t skeered of a little “polar vortex” and posted at the grittiest Saturday workout on NC Route 51.
Who Let This Clown Q?
Nine super sluggers ascended, er, Ascent this morning for YHC’s sophomore Q. Was there a sophomore slump? We shall see.
The Thang
The disclaimer was given and we were off.
Mosey to church across the street.
On the way to the back of the lot:
High Knees
Karaoke right
Karaoke left
Run backwards
Butt kickers
Karaoke right Karaoke left (Try not to run over each other.)
Time for COP (Time Cop?)
20 – SSH
20 – IW
10 – Merkins
20 – Squats
20 – LBC
Mosey to baseball fields (try not to get hit or attacked by dogs).
Find a field that isn’t already prepped for a game (my bad, extra mosey time Pax!)
Partner up for cumulative sets. While not doing called exercise, run the perimeter of the baseball field.
100 – Squats
100 – Seal Jacks
100 – LBC
50 – Burpees
Mosey towards the football field.
Ladder Of Doom – Climb and descend the ladder, reaching 40 total exercises of each of the following:
Dips
Merkins
Step Ups
Star Jumps
Heading back to school:
Tunnel of Love (#crowdpleaser)
Native American Bear Crawl (also #crowdpleaser)
There’s Something About Mary
15 – Flutter kicks and dollys
25 – Russian Twists
15 – Freddie Mercury
Protractor
People’s Chair
Feet On The Wall
People’s Chair
We had some time still to go, so:
15 Pullups
10 Merkins
Rinse and Repeat
Because I’m such a giver:
Protractor (again)
Write the alphabet with your pointed feet (not sure if we have a name for that)
And we’re done!
Semi-Naked Moleskin (It was cold out there!)
Welcome to FNG (Friendly New Guy) Chariots Of Fire who was #EH’d by Dumpster Fire. Strong work out there brother. Hope we’ll see you again next week.
Thanks High Tide for letting me come out and get my sophomore Q under my belt (or shorts I guess as it were).
Strong work by all the Pax on a very cold morning. Warmed up nicely once we got moving though.
Don’t forget #SoleRedemption athletic shoe donations for Charlotte Rescue Mission
Registration for the Joe Davis Memorial Run in January (Info now on f3nation.com)
F3 Holiday Party! (Info now on f3nation.com)
Ascent was my first site I posted at back in March and I can’t help but find humor in the fact I resisted posting so long last winter because I thought it would be too cold to workout. Then my first Q at Ascent, it’s 34 degrees. It was an honor to lead, thanks brothers.
Paradise on some Parking Decks
20 SOBs met at 0600 at the Vine Restaurant at the Ballantyne AO on a perfect morning to push our limits on the parking decks of Ballantyne. Here’s what we did:
The Thang:
We ran down Ballantyne Commons, took a left on Ballantyne Corporate Pl then crossed the street to the premier parking deck #1.
COP at the bottom of the deck – SSH X 20, IW X 20, Merkins X 15, Slow Squats X 10
Parking Deck Ladder – 1st Floor: Burpees X 3, run up the hill and do standard sit ups X 4, run around to the bottom of ramp on 2 and wait for the group, add 3 Burpees for each level and 4 sit ups to each level.
Line up for sprints across the top of the parking deck with 2 – 5 foot wall jumps and run back to the starting point X 3. Alternative for jumping the wall is 2 Burpees in the middle of the deck. Mosey down the stairs to the soccer field.
Line up along the side of the soccer field for some Pyramid work – Run to the other side of the field and do X10 HR Merkins, lunges, Carolina dry docks, jump squats. Run to the other side of the field and do X15, then back down to X10. High knees when finished.
Mosey over to premier parking deck #2 for another Parking Deck Ladder – 1st Floor: Merkins X 5, run up the hill and do LBCs X 5, run around to the bottom of ramp on 2 and wait for the group, add 5 Burpees for each level and 5 sit ups to each level.
Line up for sprints across the deck with 2 – 8 foot wall jumps and run back to the starting point X 2. Alternative for jumping the wall is 2 Burpees in the middle of the deck.
The PAX then headed down the stairs down Ballantyne Corporate Pl across the bridge to the athletic trail.
On the athletic trail, we split into 3 groups. Group 1 – max pull-ups (10 minimum), Group 2 – 10 Burpees, Group 3 – 20 dips plank when finished. Mosey to the COT.
Moleskin:
I wanted to work the parking decks of Ballantyne and the SOBs got all they could handle and more. The walls at the top of the parking deck are the perfect height wall work. To summarize the workout, Old Man Frehley’s complained/whined about the wall jumps, Philmont showed up late (glad he found us), and Brisket kicked everyone’s tail in almost everything (dude is a beast).
Always a pleasure leading the men in the gloom.
Announcements:
Spring Mud Run sign-ups available soon.
Bring your old shoes next week to donate them to the men’s shelter. Need clean, men’s athletic shoes. Next week is the last week to donate.
F3 SOB shirts Available for pre-order on the F3 Gear website
Sign up of the Christmas Party at Sugar Creek Brewery on 12/6. Sign up on the F3 website
Sign-up for the Joe Davis run on 1/10/15
Reach out to Frehley’s Comet and Dolphin to Q Stonehenge
Great work this morning men!
Last Minute Decision
YHC is heading out of town this weekend with the outlaws. Assuming we’d leave early I didn’t think I had time to post, but the M said we weren’t leaving until about 10am. At the same time Abacus was looking for a last minute Q. I love it when a plan comes together.
Mosey to COP:
SSH x 25 IC
IW x 25 IC
Peter Parker x 10 IC
Parker Peter x 10 IC
Merkins x 15 IC
The Thang
1 Mile run (out around firehouse and back)
Tabata stations with 1:00 work and 0:20 rest:
Pull-ups
Hanging knee raises
Incline/Decline Merkins
KB Swings
Goblet Squats
Sumo Deadlift High-Pulls
One round each then break with some People’s Chair, air presses and lunge walk back.
Repeat Tabata circuit.
Tabata with Mary: LBC, Flutter, and Russian Twists for 1:00 each.
Repeat 1 mile run
Plank-o-rama to finish out the hour
Moleskine:
Strong work by all the men out there. KB’s were new to Beaver and Huggy Bear. Hope you enjoyed it. Amazon and Muscle Driver have some good deals. Pick yourself up a 25lb or 30lb and get started! OT doesn’t use them often but was doing some solid work out there as was Floor Slapper. DK killed both runs and paced the PAX.
Always a pleasure to lead the PAX. Thanks for the opportunity and apologize again if a bit of the music was not the Radio Edit version. I like high energy music to get me going and there is an occasional poor choice of words there. No 2.0’s this AM, so I guess we are OK.
Thanks for Floor Slapper for the send off.
-Alf
Announcements:
Christmas Party.
3rd Annual Area 51 Christmas Party Extravaganza – UPDATE
What: 3rd Annual Area 51 Christmas Party
When: Saturday, December 6th from 6pm-9pm
Where: Sugar Creek Brewery | 215 Southside Dr. Charlotte, NC 28217 | http://sugarcreekbrewing.com/ | 704.521.3333
Cost: $25 per single. $45 per couple. Cost covers food, space, and laughs. You will be responsible for purchasing your own beverages.
Registration is now CLOSED. Thank you to everyone who did register as we have over 100 people coming!!! If you did not register and would like to just stop by for a beer, you are welcome to, but please do not partake in the food. We will be having a preparty in the Tap Room from 5-6pm and you are encouraged to come hang out then.
Charity Update:
In true F3 form, we want to make sure this event is fun, but also more than about us. We are asking you to bring canned goods to donate to the Calvary Food Bank & Feeding Outreach at Calvary Church. Here is a list of their needs: canned tuna, canned veggies (not corn or green beans – already fully stocked), canned fruits, canned or boxed potatoes, boxes of cereal, boxes of individual packs of oatmeal. They have a huge Saturday morning homeless feeding program, hence the need for breakfast items. We want to make a big impact for Calvary Food Bank since they provide such a great space for multiple Area 51 AOs.
Raffle Tickets:
Raffle tickets will be sold at the door for $2 per ticket or $10 for 6 tickets. Please bring cash to purchase your tickets. We will have multiple drawings for the raffle throughout the evening and you must be present to win. You will receive 1 free raffle ticket with your canned goods donation.
Prizes include a golf bag, movie passes to Cinebarre, a $30 gift card to Try Sports, free entry to the Joe Davis Memorial Resolution Run, and a free team entry to the April Ultimate Challenge Mud Run at The Leatherneck!
Additional Info:
- We have reserved the private room at Sugar Creek Brewery, which will be exclusive to only the A51 Christmas party.
- Food will be provided by Leroy Fox
- There will be a private bar serving beer, wine, and non alcoholic drinks (NOTE: Automatic 20% gratuity put on all credit card charges – no need for additional tip. Tip jars available for those paying with cash)
- Free Brewery Tours will be scheduled throughout the evening
- Join us in the main tap room starting at 5pm for some additional 2nd F.
Special Thanks:
Special Thanks to Haggis and The Stone Man company for helping us putting this event on. If you are planning an outdoor living or hardscapes project or know of someone who is, reach out to The Stone Man at 704-616-7948 or http://www.stonemanrocks.com/.
Special Thanks to all those who have donated prizes for our raffle:
Ultimate Challenge Mud Run – Free Team Entry to April Mud Run (http://www.ultimatechallengemudrun.org/)
Joe Davis Memorial Resolution Run – Free Entry to 5k/10k/Double Down (https://joedavisrun.racesonline.com/)
Try Sports Blakeney – Free Gift Card (http://www.trysports.com/)
Cinebarre at the Arboretum – Free Movie Passes (http://www.cinebarre.com/)
So there it is, folks! We have a great Christmas party planned for Area 51 at Sugar Creek Brewery. Put on your best bunny suit that Aunt Clara made you last year and head on down to celebrate the holidays and enjoy some great 2nd F. You might just see an electric leg lamp or an RV parked out front. You are welcome to bring the M or a significant other, just leave cousin Eddie in the driveway. You won’t find a better time on December 6th that with us that evening. I triple dog dare you!
Its all about the shoes, money!
Mall Cop and Bug EATER Arm Wrestle15 men gathered in the gloom ready for a good ole fashon beatdown.
The Thang’ run to Willams R Davies Park. On the way – COT
- SSH x20
- Imperial Walker x25
- Burpees x20
- LBC x20
- Nipplers x40 ((O.Y.O) 20 each nipple)
- Burpees x15
- Mountain Climbers x20
- Russian Twist x20
- Burpees x10
- Mirkens x15
- Diamond Mirkens x10
- Burpees x5
Playground work… 3 rounds
- Pull Up x15
- Dips x25
- Dirken/Revrse Crunch x25
Run though the woods…to Track – Jump fence – break up into two groups: FOUR COURNERS ON THE TRACK Repeat 2X
Set #1:
- Jog to 1st corner
- Jump Squats x25
- Jog to 2nd corner
- Mirkens x25
- Jog to 3nd corner
- LBC x20
- Jog to 4th corner
- Burpees x20
Set #2: same as above but reduce to 10
Indian Run back to Launch at Calvary
Naked Moleskin:
Its the Shoes Money’ Bring your shoes. Fast forward to coffeteria at Starbucks. My shoes busted a small seam and I decided let everyone know.. well Bugeater and Mall Cop both were like, I want those shoes! Some one suggested they arm wrestle for them. So they did! It was neck and neck for about .30 seconds then MC got caught and Bug Eater took advantage. Thats all she wrote! Check out the video.
Sign up for Joe Davis run 2ND weekend in Jan
Christmas Party – Dec 6 – Hard commit by 11/20
Winter gear – COMING SOON! No tights, but some cool hoodies and 1/4 zip all by mudgear.
Peace out.
Pavers and Poo
16 PAX posted for another Centurion workout at Charlotte Catholic High School. No pre-KB today, but Jamboree did a pre-run. Disclaimer was given. QIC filling in for Hannibal who is under the weather. Chelms took the opportunity for birthday payback for the QIC. Quite literally, he re-gifted one of the custom F3 pavers given to him by QIC in celebration of his 49th birthday. QIC expressed thanks then asked him to carry it. Off we went.
Thang
Mosey up Walsh and around the block to upper entrance down to parking lot.
COP
SSH x 20 IC
MC x 20 IC
Merkin x 20 IC
Burpee x 10 OYO
Mosey back to launch lot
Sprints
Divide PAX into 2 groups. Group 1 lines up for 60 yard sprint. Group 2 follows when 1 is at halfway point. Short rest. Repeat x 7. Jump Squats x 20 OYO between 4 and 5 reps.
Plank-o-rama: RAH/LLH/Swap/RAF/LLH/Swap/6 inches/10-count x 2/Merkin x 10 IC
Mosey through campus across 51 to Jack In The Box parking lot
Mary
Heels to Heaven x 20 IC/6 inches/Flutter x 20 IC/6 inches/Dolly x 20 IC/Protractor
Mosey to Palatine Hill. SSH x 10 IC to wait for six.
Triple Nickel
Run to top of hill. 5 HRM. Run to bottom. 5 Jump Squat. 5 repetitions.
10 Burpees OYO
Mosey back up Palatine and run the ridge back down to the road. Continue mosey to Jack in The Box parking lot.
Merkin Set
Merkins to 10 in civilian cadence: regular/wide/stagger left/stagger right/diamond/plank/6 inches/10 count
Mosey back to campus to the rock pile. Grab a big rock.
Rock Set
Sets of 20 civilian cadence: Curls/Tri Extensions/Overhead Press. Drop rock.
Mosey back to launch lot.
Sprints
Same as above. 60 yards. 2 groups. Short rest. 6 reps.
Mary
Bicycle x 15 IC/6 inches/Flutter x 15 IC/6 inches/Heels to Heaven x 15
Moleskin
Co-site Q Chelms has been chattering about getting even with YHC for his birthday gifts since they were given. Today was his day. Told YHC he was no fun when he was asked to carry both. Pavers were passed around the PAX with all asking for a turn to carry. YHC always enjoys the group effort and willingness of F3 men to share the pain. Good call Chelms.
Goal today was to quickly get the heart rate up and keep it there with enough Mary and Merkin breaks to avoid TBQ. Sprints did the job. Palatine did not disappoint. Well maybe it did. Jamboree noted that Palatine is like a magnet. Agreed. Hard to avoid. However, today Palatine gave YHC an unwanted gift, much like the paver given by Chelms, but worse. During the call for Triple Nickel YHC paused when struck with a smell that continues to resonate in the nasal cavity as this is written. “I smell poop,” YHC exclaimed then picked up left shoe to examine the bottom. Feces covered 80% of the sole. The smell by now had begun to move through the PAX. YHC was given a very wide berth on Palatine Hill to complete the Triple Nickel. This, by far, was the largest, most foul-smelling land mine that YHC has ever stepped a foot on. Palatine Hill did a poor job of pulling said poop from the sole of said shoe. Even worse was the ride home in the Jeep. Almost tweeted Big Black and Country for a ride home to allow the shoes to ride in the truck bed. Would have felt bad subjecting even a truck bed to that foul odor.
Strong work by this group of men today. All PAX were moving on the sprints and made quick work of Palatine Hill. Welcome to site FNG’s Turkey Leg and Dumpster Fire. Please come back out and do more work with the men of Centurion. A pleasure to lead this group today as always. Hops took the group out in BOM. Thank you brother.
Announcements
Joe Davis Run 01/10/2014. Sign up and support this cause. See website for preblast and details.
Tutoring at AG Middle School. Thursdays at 5:00. Chelms on Q. Contact: pchepul@gmail.com. They need a few more good men to help out.
F3 Christmas Party at Sugar Creek Brewing Company 12/06/2014. Look for information on the website and Twitter. There will be a paypal link soon. Prohibition on Q.
Merry Christmas to all, and to all a Good Night
It was a chilly morning, yet the rain was holding out. So off we set, 10 strong men, ready to become stronger. Wait, er, not quite ready… Insomniac proved that he earned his name by sleeping in 3 mins past the time necessary to LAUNCH WITH THE PAX! Oh well, swing back by, we did, to pick up the well-rest PAX on the way to the field.
And now, off we set.
COP- SSH, imperial walker, merkins, Carolina dry dock, slow squat – with a focus on form, intensity, and completion.
THE ACTION-
Today, we all set out to plan for the holidays by doing a runthrough of the 12 Days of Christmas! Each day completed with plank hold in between.
Day 1: Parking Lot (PL) Dash
Day 2: 2 burpees, PL yard dash
Day 3: 3 Carolina Dry Docks, 2 burpees, PL yard dash
Ok, so the PL is not quite 100 yards, so we’ll go 2x dash from now on!
Day 4: 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 5: 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 6: 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 7: 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 8: 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 9: 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 10: 10 Wide Arm Merkins, 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 11: 11 Bicycles, 10 Wide Arm Merkins, 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 12: AYG Backwards run, 11 Bicycles, 10 Wide Arm Merkins, 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
THE DAY AFTER CHRISTMAS
Off to the wall, for some medical school…
Against the wall:
– OBGYN – long 90 sec hold (oh, that feels good!)
– Wall Sit – 60 Secs – Arm Raises
– Wall Sit – 60 Secs – “Your Highness” arm raises
On the curb, legs off ground:
– YHC requests SiteQ/ShoeQ “Geraldo” to lead, in honor of him leading the called exercise with RUCK ON! –> Tons O’Flutter
First Day Back to Work
Announcements: Holiday Party; CRM Sole Redemption reiterated
COT led out by LIFO, I mean, Insomniac!
FOOTNOTES
– Geraldo – went hard! Nice work with RuckOn
– Tawny – looked strong, and as such, got an immediate, mid-workout EH to Q by YHC! (thanks T!)
– that “Wascaly” Wabbit tried his best to leave YHC PO’d! And it worked; nice work beating the Q to Christmas every “day”
– All 11 PAX went extremely hard today, YHC was proud to have Q’d