Official Start of Summer at The Rock begins & ends with pain
The SF was planted by Slider, and 17 men and 2.0’s attacked The Rock.
Thang:
6 of the 17 posting were 2.0’s; so felt like a mini-F3 Dads; however, the workout was not fully 2.0-friendly. It went something like this:
Jog to far lot near North Face for COP
SSH x 25 IC
Squat x 25 IC
IW x 25 IC
MC x 25 IC
Jog to rock pile near ballfield. Select a coupon and mosey with coupon overhead to the pitch.
Partner up for the following:
Partner 1 runs to far trash can on edge of pitch. Partner 2 does H-R Merkins. Flapjack
Partner 1 lunge walk to 2nd farthest trash can. Partner 2 overhead press with coupon. Flapjack.
Partner 1 bearcrawl to 2nd can, crab walk back. Partner 2 flutter kicks while pressing rock. Flapjack.
Partner 1 bearcrawl to 2nd can, gorilla walk back. Partner 2 Mason Twist. Flapjack.
8’s on the Hill. 1 H-R burpee at bottom (Jamboree suggested H-R variety – great call). 7 Carolina Dry Docks at Top. 2 H-R burpees, 6 CDDS; and so on.
Mosey back to ballfield to redeposit coupons to rightful resting place; while YHC grabbed the bag of numbered tennis balls.
Mosey to Left Field line.
Each of the 2.0’s blindly draw a tennis ball from the bag.
First draw by Slider was the one ball with a 100 on it. What are the odds?! Unsavory!
Slider chucked the ball. Pax did AYG run to the ball. 100 SSH (actually it was 50 IC, but that’s technically 100 count).
The other numbers drawn were 17, 25, 15, 23, & 37…not necessarily in that order.
We did high knees, buttkickers, dragon walk, bearcrawl….in between the below exercises.
Exercises we did were 15 CCVs (YHC’s favorite), 25 Dollies, 17 Makthar Ndijaye’s, 23 LBCs, and we finished with 37 Jump Squats – which was about all YHC had left in the tank.
COT
Moleskine:
A good crowd this morning. YHC really enjoyed having the 2.0s with the pax. Youngest was Phelps at age 7 – TClaps pal. Had to modify, but not too much, so not to get the pax too strung out…thus, less running than YHC typically likes to incorporate. Any complaints?
Great having Malware, Ringo, and Free Clinic with the pax for the first time. Come back fellas. It gets easier, but not too easy. We hope to see you again soon. How about Monday morning at 0530 @ Base Camp at South Charlotte Middle?
T-claps to Jamboree for doing a pre-run by himself no less after missing the Day Zero pre-run crew.
And a partial Kotters to Bugeater who’s off IR. Glad you’re on the mend.
Also, T-claps to my 2.0 Slider for taking us out with a great prayer.
Announcements:
F3 Dads every Saturday (not sure duration) at 0900 at Beatty Park in Matthews. Boys & girls welcome with dad.
MudRun signup for fall USMC race is live.
USA v Portugal 6pm Sunday. Viewing locales for some of the pax: Yellow Rose, Beantown in Matthews….and keep on eye on twitter for others. #ibelieve
Best Back Blast Ever!
The Thang
Hairballs Q
Mosey over to the track
Catch me if you can around the track with jump squats
Catch me if you can around the track with deep squats
Mosey to the benches out front
P1- does jump up
P2- runs around the lot
Flap Jack until you get 100 jump ups
P1- does calf raises
P2- runs around the lot
Flap Jack until you get 200 calf
Lunge Sqaure
Forward lunge 30 yards then left then back then right
Mosey to the wall for some peoples chair
Radar Q
Mosey to the car and grab sandbags
Catch me if you around the block. Runner carries sandbag while partner does Merkins
Fast teams circle back until everyone finishes
Mosey on to the soccer fields
P1- 10 sec hold 6 inch merkins. 10 military merkins. Alternate this until partner gets back
P2- 100 yard suicide. 3 turning points
Flap Jack
P1-walking merkins over the sandbag
P2-suicides. Flap jack
P1- elbows in overhead press with sandbag
P2- bear crawl 30 yards and back
Flap jack
P1- 10 wide / 10 reg / 10 military. Keep rotating until partner gets back
P2- all you got 100 yards and back with sandbag
Flap jack and repeato
Mosey back and do a little Freddie mercury
Moleskin
Good group today. I was a little concerned about Hairballs q when he had us marching like the red army. But that faded quickly once the leg beat down began. I had no plans to work the bags today but two FNGs had to get some of that. Spackler continued his normal heckling. It’s amazing to see someone refusenik 80% of all workouts and still call out others effort. Welcome Bare Naked and MacGruber. Hope to see you out again soon. Welcome back Probation. Good to see you and your robocop leg.
Just Kidding about the Best Back Blast Ever thing
Radar
Kevlar with a Country Kick!
F3 Kevlar 6.20.14
22 of Charlottes finest sure did enjoy some good old southern muscle screamin’ workin’ out on this here fine morning.
THE THANG
Circle up:
-SSH X 15
-Merkins X 15
-Imperial Walker X 15
3 laps around small track.
-10 burpees after each lap
Mosey to get rocks:
-Each person gets a rock.
Mosey to ball field:
-Get into groups of 3
-Partner #1 gets on 1st base line.
-Partner #2 gets on 3rd base line.
-Partner #3 gets ready to run.
3 rounds
First Round:
P1: Bicep curls
P2: Tricep overhead extensions
P3: 10 burpees & 1 lap around outfield.
-All 3 partners flap jack until each has completed all 3 stations.
Second round:
P1: Squat presses
P2: Louganis’ w/rock
P3: Same as above
-All 3 partners flap jack until each has completed all 3 stations.
Third Round:
P1: Stagger merkins on rocks
P2: Russian twists
P3: Same as above.
-All 3 partners flap jack until each has completed all 3 stations.
Mosey to play ground for some more rounds!
P1: Dips on benches
P2: Pull-ups on bars
P3: Donkey kick merkins on swings
Rinse & repeat 3 times.
Mosey back to field/track for Mary/Name-o-Rama.
Mary:
-LBC X 15
As always, it was sure a pleasure to lead such fine fellas. The workout did not help my form while fly fishing on the river today at all & apparently the trout decided my presentations were off enough that they didn’t want to give it a go. Oh well, I got my workout in!
-Country Livin’
Rebel Yell Double-down
Posted on behalf of Hairball.
19 pax arrived under the lights and humidity of Stonecrest shopping center for YHC’s V-Q.
The Thang:
COP:
SSH x20
Imperial Walkers x 20
Mountain Climbers x25
Partner up – speed matters (VQ lesson 1- should have included biceps matter. See below)
Mosey to Firebirds wall
Complete 3 exercises – partner 1 exercise, partner 2 run to Smashburger, around median, back to wall. Flapjack.
Exercises
1- step ups
2- dips
3- derkins
Plank until everyone done. RAH, RLH, regular, LAH, RAH, 6 inches
Each pair of partners count off. After some grumbling about things coming off rails, the pax were able to count off to 9 teams. (VQ lesson 2- the pax don’t like to count off more than once). Mosey to the steep hill behind Wendy’s.
Partner race up steep hill x 2
Plank up on curb. When team number called, partner 1 and partner 2 race to the crest of the hill – starting from plank position. Winner gets 10 merkins, loser gets 10 burpees. The pax were then faced with a difficult question “Are you a gambling man?” Loser of the first trek up the hill could “double down” and defer the burpees to the loser of the second race up the slope. Two teams were feeling lucky (see: courage) and doubled down. Double down winner picks up a total of 20 merkins, while the loser is was saddled with 30 burpees. Poor communication of instructions or questionable math skills led to fewer than YHC expected pax paying up on burpees. Haze gave the pax a 10 count before the mosey to Murderhorn.
Mosey to (past) bottom of Murderhorn to boulder pile beside neighborhood pool. Partner 1 pick a boulder. Here’s where selecting partners with similar strength came into play. YHC’s partner, Crabcake picked the biggest boulder in the pile. Partner 1 Curls with boulder #gunshow, partner 2 run to top of Murderhorn. (VQ lesson 3 – venturing beyond the stop sign at the bottom of Murderhorn makes for a long scramble back up.) In the interest of time, “Top of the hill” was audibled to 2nd street light. Radar stroked YHC’s confidence saying this was a “veteran Q audible”.
Toss boulders back in pile. Run to (real) top of MH.
Mary-
LBC x20
Flutter x 15
FM x20 (Haze cadence)
Splinter gave us a 10 count before the mosey back to Elm Rd crossing
Jailbreak run to cars
3 mins left – Dolly x 21 #lucky
Moleskin:
Strong work this morning gentlemen. Humidity was killer as it has been recently. Radar appreciated the VQ jitters noting YHC had been on site since 0430.
Great seeing WB Vineyard out bright and early. At age 14, YHC was not chasing hills and curling boulders at 0530 during summer vacation.
Much appreciation for the support, patience, and mockery from the pax this AM during my first Q. Similar appreciation for the tolerance of the stench from sweaty gloves.
TClaps to Haze for taking us out in prayer
Announcements:
F3 Dads – this Saturday 6/21 0900
Mud Run sign-ups 10/4
Looking for volunteers to drive for BRR
Preblast: GEAR Day and Hoff’s Centry at Olympus
Come see the new direction of Olympus tomorrow as we are briniging Rock tunes with a ton of Gear to make the workout challenging and fun. It will have a slight Cross-Fit influence mixed with stations of Cardio and Heavy Gear.
Tomorrow will be “At your own Pace” so guys can dial up the intensity as they see fit and be in control the beatdown on an individual level.
It’s also a Century point for The Hoff as it’s the 100th peer led workout since joining F3, SPEARHEAD and team SPEARHEAD.
P.S. On a side note, there will be Zero GORUCK influence at Olympus moving forward.
Hope to see you in the Gloom
The Hoff
Wall Walkers What?
22 Men were victorious in the battle against the fartsack and posted strong at the Centurion. YHC is still trying to recover from his own punishment. T-Claps to the men who continue to push themselves every week with the pre-KB workout. A line must be drawn somewhere on sleep deprivation, YHC’s feet have not yet made that step in the sand.
The Thang;
Mosey around the football field to the warm-up lot.
SSH-25
Imperial Walkers-25
Squats-20
Mosey to the most recent of many new pain stations introduced to the Centurion Pax. (Accepting name suggestions)
5 laps around the apartment entrance with Merkins increasing in increments of 5.
Mosey to the school entrance for much loved wall walk, bear crawl, lunge walk circuit. (3 loops)
Two sessions of peoples chair.
(Edited) Grab a bench for 11’s with dips and step ups.
One trip down and back on the parking lot with 5 burpees at each island.
Circle up for some Mary.
Flutters-20 HOLD
Knee Ups-10
Rosalitas-20 HOLD
Recover and jail break to the COT
Moleskin:
Jury is still out on the new pain station. I was hesitant to smoke myself and have to hand off the Q, but I am sure it will not be our last trip over there.
Cain mentioned that the wall walkers were not quite as difficult as they were a year ago, my sentiments are actually the exact opposite.
Great work by the entire Pax today. It is an honor to lead and be led by the entire F3nation. Our families and our communities rely on our strength physically, emotionally, and most importantly spiritually. We will soon need additional Qs on the schedule, let’s get some new names on the list. Next week we have Purple Haze, so it might be safe to say we will visit good old Palatine Hill.
F3 Dads launches at Col. Beatty Park on Saturday June 21 at 0900. All 2.0s are welcome!
New South Charlotte School Tutoring Program – Any PAX interested helping with setting up and running a tutoring program in Area 51, can contact Champagne (Brett Briggs) at bdbriggs@gmail.com
This work out needs a Patch
Said SH Alumn Culkin as we were laying on the asphalt passing the scorchingly hot weight plate that had a foul smell of burnt rubber and sparks coming off of it…needless-to-say CSAUP was in full effect this morning at SPEARHEAD. No human should have to do hair-burniners for almost a mile…
The Thang:
SSH (in Cadence) x 49.5 or 99 reps
Iron Mile – CMIYC Hair=Burners + Exercises
– 2 teams of 3 Pax
– P1 pushes weight plate as far as he can before falling over in exhaustion
– P2&P3 perform called exercise x 9 reps and sprints to P1
– P2 pushes weight plate as far as he can before falling over in exhaustion
– P1&P3 perform called exercise x 9 reps and sprints to P2
– P3 pushes weight plate as far as he can before falling over in exhaustion
– P1&2 perform called exercise x 9 reps and sprints to P3
Round 1: Manmakers with Ruck Press
Round 2: Merkins
Round 3: LBC’s x 25
COT
Moleskine:
Not much to read above, but this was one of the most physically demanding routines that we’ve done in a while…Dora said it best, “The last time I was on my back due to exhaustion was Greensboro…Thank you Hoff”…lol
T-Claps to everyone! Thankful to have Dora’s DFQ spirit out there today as it kept all of us moving and Clueless conqured a mental obstacle. Once he got the angle right, he moved that plate really far each time!
Again, Thank you for letting me lead.
Respectfully,
The Hoff
P90x on the Mountain
Another hot and humid morning to welcome the dirty dozen pax of Joust. Sign the waiver and announce the disclaimer (ok, we should be covered) now we’re off…
The Thang:
To the track Lap 1- mosey, fellowship pace (mumblechatter)
Warm-up
SSH x 20
IW x 20
Groiners x 15
Shore Shoulders x 15 (forward, reverse, then up)
Lap 2- little faster now
To Grandmother Mountain: Partner up, P90x Chest and Back; Said exercise at bottom then to the top for said exerise
At Bottom: Merkin x 10 ea, Diamonds x 10 ea, Wide Arms x 10, Derkins x 10
At Top: Wide Arm pullups x 10 ea, Reverse Grip x 10, Close Grip Pullups x 10
Plankarama til others are done
Lap 3 (with staduim stairs)
Rinse and Repeat P90x on the Mountain with New partner
Superman/Banana….Banana Boat(?)
Lap 4
100’s x 10 (30 sec.)
Mosey Back to COT
Naked Moleskin:
This was a tough one boys, YHC put is all down on the weinke and was concerned about getting it all in but we did it and did it well. Nice work out there and You did work hard.
The thought was to bring P90x to the Gma Mountain. Push and Pull with the standard Chest and Back routine. G-ma made it even that much harder.
It’s great to see the partners encourage and help each other. Pull-ups are down right hard, no doubt. There is no pride in having your brother help you. Remember that, not just in the workouts but in all of life’s challenges. We need to be there for each other.
Lobster roll (as we rolled by Gma Mt), “Shhh, don’t wake her up yet.”
Strong efforts all around but notably pushing hard were Big Top and Hacksaw. PUDDIN’ (I just love sayin’ that)
LabRat brought out a FNG (Bubba) from Gainesville, FL now known as Shrimpboat. We somehow lost him in the second run on the Mt. #naturecalls Nice work, Shrimpboat, hope to see you out again. #bringtheTP
10 x 100’s will definitely make you O2 deprived. You hate em but you love em.
Extra strong sendoff by Horsehead. Thank you,HH.
Annoucements:
F3 Dads at Colonel Beatty Park starts this Sat at 9am. Header is Q.
Joust and Kevlar will converge next week at CCS. (forgot that one in the COT but read it here)
A Little of This, A Little of That…
5 PAX had their priorities straight and shunned vacation, the heat, graduation, and whatever other excuses could be made to justify missing a morning at the Peak. We were yaking when YHC noticed it was 1 minute passed 0530… and then Robin Hood pulled up… so of course our “reason” for the delayed start was to wait on the War Daddy… but that feeble excuse didn’t hold up… and we took off towards the Elementary.
The Thang:
COP:
SSH x 16
IW x 16
Slow Squats x 16
Merkins x 10
CDD x 10
Slow Squats x 16
Mountain Climbers x 16
LBC x 16
Flutter x 16
Dolly x 16
J-Lo x 5
Barishnikoff – Left and Right x 10
Grab a bench:
Decline Merkins (15), Dips (15), Step-ups (15)
Incline Merkins (15), DIps (15), Step-Ups (15)
Mosey to School drop-off:
Due to the intimate # of PAX, we did a modified “starfish”… or “Synchronized Swimming”…. whateve you are comfortable with.
Each PAX called an exercise. Do 10 reps of the exercise, then come to the center, and do a called exercise together, then go back out and rotate to the right, and do the exercise called by that person… and so on around the pentagon…
Round 1 I can’t remember all of the exercises, but something like SSH, Cumberland County Viaducts, Jump Squats, CDD, Merkins all x 10. After each station, we came together and did 5 Burpees
Round 2 Something like dive bomber merkins, LBC, People’s Chair, IW, Flutter — Skiers Lunge in the Middle x 10 after each exercise.
Round 3 Something like SSH, hand release merkins, IW, Squats…. Then we called different exercies in the middle after each set.
Final exercise was 3 rounds of people’s chair.
Moleskin:
Small group today, but a great morning nonetheless. Everyone pushed hard and sweated it out! Great to have Rip Curl join us for the first time at Peak 51, and only his second post overall. Looking forward to seeing you out there again!
Announcements:
1. Young Life Mud Run on 9/20. Signups will be coming soon.
2. F3 Dads starts this Saturday 6/21 at 9:00 at Col Beatty Park.
Stair Climber
For a while now YHC has wondered whether the back playground of Providence Day offered any good place for pull ups. Arriving a bit early I jogged over there to check it out. Hm. Not bad. Some of the bars are pretty low to the ground. But it just might work. Feeling the time crunch YHC trotted back to the site of the VSF. Men, it was time to embark on . . .
THE THANG:
COP on field turf after a warm up lap
SSH; IW: Copperhead Squat; Mountain Climbers; Merkins; Peter Parker
recover and mosey to the stadium seats via the parking lot and up the back stair case.
5 dips; jumpups; derkins run up 5 LBCs plank
10 dips; jumpups; derkins run up 10 LBCs
continue with sets of 15; 10; 5
I overheard somebody say, “I’m glad he didn’t take that to 20.” I thought to myself, “What’s next is harder than 20.”
Elevens
10 heels to heaven; climb stairs for 1 burpee
9 heels to heaven; climb stairs for 2 burpees.
& etc.
Back to the field
People’s chair air presses
Jump squats in cadence
People’s chair
Bear crawl from goal line to 10 and crab back
Bear crawl from goal line to 20 and crab back
200 yd dash in 1 minute w LBCs to finish out the minute: 2 reps
Mary:
Knee ups; Rosalita; Freddie Mercury; Protractor
END
MOLESKIN:
Not much to announce afterwards. Those stairs. Whew. Toward the end I thought I might need Sherpas and oxygen. The PAX really gutted it out with courage, but everyone was wilting a little toward the end. Some guys working the track paused to cheer on Huddle at one point. Between those guys and the other track walkers out that morning, YHC believes the boys from F3 earned everyone’s respect that day.
–See you in The Gloom.
Fitty