Hello Principal
Posted by Mic Check for Frasier
The Thang: Mosey to the front of the theatre for warm up.
- 10 Burpees OYO
- SSH x 25
- 10 Burpees OYO
- IW x 25
- 10 Burpees OYO
- Squat x 25
- 10 Burpees OYO
- Mountain Climber x 20 hold it afterwards
- Merkins: wide arm x 5; regular x 5; diamond x 5
Mosey to the side of the theatre. Partner up size does matter. Partner one runs around the theatre as partner two does balls to the wall back down to a merkin with feet still on the wall. That counts as one. The team must do ten total. Plank when you are done.
Mosey to the top of the Mudderhorn for Indian run down. Split into teams of eight for the run down. Plank at the bottom and then get back with your partner.
First exercise at the bottom: Wheelbarrow two times to the cable pole with each partner taking turns.
Next exercise is partner carry to the same cable pole each partner going once to the top.
Next partner one runs to the first light post while partner two does the called exercise until the total number of that exercise is completed.
- Exercise 1: 100 merkins
- Exercise 2: 200 LBCs
- Exercise 3: 100 J Los
- Exercise 4: 200 Freddie Mercury’s
Indian run to the top with no man left behind.
Circle up in the parking lot and do 10 Burpees OYO
Moleskin:
Good job by all the Pax working hard. Great job by Snapper (FNG) and Grimes for getting out of bed the first day of summer break to come work out with their dad (Philmont). Great having everyone out and pushing hard. It was a honor to lead you this morning.
Welcome to FNG Screech, David the Principal..
Announcements:
Olympics, Ride for the Kids and F3 Pool Party this Saturday. F3 Dads starts June 21st at Colonel Francis Beatty Park.
Choose Your Partner Wisely
—Posted on behalf of Splinter—
22 of Area 51’s finest avoided the fartsack and embraced a little competition at Death Valley. “Give me 110% or keep your filthy hands off my rock.” Not sure if everyone gave 110% but there was a lot of sweating, hands on knees, and even some crop dusting.
The Thang:
Mosey to Track. Light jog ¾ of track then circle up.
COP:
SSH x 25
IW x 25
Merkin (slow in cadence) x 20
Mountain Climber x 25
Partner up. Size does not matter. Speed and Strength does matter.
Competition 1
Most pushups in 2 minutes
Loser did burpees x 10. Winner burpees x 5
Competition 2
Run 800 meters
Fleet of Feet plank for rest of PAX
Loser did 20 Merkins. Winner 10 Merkins
Competition 3
Most sit ups in 2 minutes
Loser did burpees x 10. Winner burpees x 5
Competition 4
Run 800 Meters
Losers did something (can’t remember)
Mosey to Goal line. Divide into two groups. Clydesdale and Thoroughbred
Clydesdale has 40 seconds to run 100 yds
Thoroughbred has 30 seconds to run 100 yds
Rinse and repeat about 8ish times (may have been 6)
Mosey to track for 4 pain stations. Jog/run 100 meters between each station
Station 1 – 30 squats
Station 2 – 30 calf raises
Station 3 – 30 lunges (total)
Station 4 – 30 Jump Squats
LBC’s until all PAX finish.
Find your partner. AYG sprint up the hill to the parking lot for COT
Loser does 10 burpees
COT:
Flutters
Dolly
Heels to heaven
Moleskin
-YHC arrived with a headache, no watch (thank you Radar for your generosity), and loose shorts, which almost dropped to the ground during SSH resulting in losing the cadence. Props to the PAX for continuing to count.
-maybe size did matter on the partner selections because Runstopper and his short arms is a merkin machine. He probably should have spotted Radar 40 Merkins to make it fair. I think he did 104 in 2 minutes??!
-There was also some questioning regarding the form of some partners during the merkins. Head bobbers had their way in this competition. *Asterisk*
-During the second 800 competition YHC kept thinking…should have audibled to a 400. Probably a lot of other PAX having similar thoughts.
-There were a few fairly swift runners who snuck into the Clydesdale division somehow. YHC will not name names. You know who you are.
-Always a privilege to lead some great men and great athletes. See you in the gloom.
Announcements
-F3 Olympics Saturday
-F3 pool party. Everyone needs to RSVP
-two 3rd F opportunities today. Threshold is at noon in south park bojangles
Rising to Cane’s Challenge
Shovel flag planted firmly by Baracus. 19 men came to Anvil to learn that Cane had issued a firm challenge for YHC to make this a much more difficult Q than the last one at Bagpipe a few weeks ago. No pre-KB. Champagne pre-ran 3 miles. Disclaimer given and GO:
The thang:
Short mosey to 51 side parking lot for COP
- SSH x10 (IC)
- Mountain Climber x10 (IC)
- Merkin x20 (IC)
Short mosey to long parking lot next to COP lot
The Beast
Sprint to 1st island: 6x called exercise. 2nd island: 6x called exercise. 3rd island: 6x called exercise. Turn around and repeat at islands. 6x called exercise at launch. Plan
6 stops/6x called exercise/6 repetitions for the Beast. Called Exercises:
- LBC
- Merkin
- Squat
- Wide-arm Merkin
- Burpee
- Calf raises
Mosey across campus to the bottom of North Face. Plank to wait for PAX.
Triple Nickel
Run to top of North Face. 5x called exercise. Run around to get back to bottom. 5x called exercise. 5 repetitions for the Triple Nickel. Plank when done with each repetition to wait for PAX. Exercises:
- Merkin
- Jump squat
- Diamond merkin
- Double merkin burpee,
- #5 audible: run to top and keep going
Mosey toward pavilion. Plank before arrival to wait for PAX. Plank-o-rama: 6 inches/RLH/5 merkin/6 inches/LLH/5 merkin/regular/5 merkin/regular/10 merkin
3-exercise bench set
- 15x step-up/jump up
- 15x dip
- 15x derkin
Plank
- 10x step-up/jump up
- 10x dip
- 10xderkin
Plank
- 5xstep-up/jump up
- 5x dip
- 5x derkin
Plank
Roll over for 60 LBC OYO
Plank in adjacent roadway for Merkin Set called in civilian cadence while remaining in plank between
- 10x regular
- 10x wide
- 10x diamond
- 10x CDD
- 10x offset right
- 10x offset left
- 10x regular
All you got to launch lot
Mary
- Heels to Heaven x20 (IC)
- Protractor
Moleskin
Strong work by all PAX today. Cane, Lobster Roll, Intel, and Hannibal consistently leading the group. Strong work by Champagne to get through this one after a 3-miler. Good to see some of the newer faces with consistency: Rehab, Swanson, Brushback, and Outback to name a few. Iron Horse continues to set the bar for WDs. Solid work out there. The Beast-Triple Nickel-Bench Set trifecta was tough and definitely got the heart rate up. Not much down time today. No 10-counts. 1.9 miles total run. A pleasure to lead a fine group of men this morning. Thank you for the opportunity and for your leadership at this great AO Baracus. Again, strong work by all PAX. Hannibal took group out in prayer for BOM.
Cane told YHC it was a pretty good one today. Hard to wear Cane down as he is in fine shape and will compete in a sprint triathlon at Latta this weekend. Good luck my friend and if you need more difficulty than was doled out today, step up and take the Q.
Announcements
- F3 Olympics at South Charlotte Middle School Saturday. Check website for preblast/details.
- F3 Pool Party Saturday: School’s Out, Summer In. 6:00-9:00. Bring a dish and $10/family. BYOB.
- F3 Dads: Francis Beatty Park starting 06/21. Camping at Thunderbird. Low numbers for A51. Check website or weekly email for specifics.
Take a break Bagpipe
26 hard men took on the Bagpipe monster this morning. Some won, some lost.
The thang:
Mosey to parking lot. Plank up for warm up and disclaimer. 25 SSH, 20 Imperial Walker, 20 Mountain Climber, Plank, 20 Merkins.
Mosey to loch ness first wall: Plankerama, 12 durkins, 12 dips, 20 jump ups or step ups.
Mosey to loch ness second wall: Plankerama, 15 durkins, 15 dips, 20 jump ups or step ups.
Mosey to bottom of Dunreggan Brae. Plankerama, then 5 burpees, run up hill for 5 burpees in the middle, run up hill for 5 burpees at the top. Run down the hill again for plankerama at the bottom.
Repeat, this time with plankerama at the top.
Mosey to parking lot. Line up for Mighty Mite merkin ladder: bear crawl a couple of parking lot spaces, 2 merkins, bear crawl, 4 merkins, bear crawl, 6 merkins…etc up to 16 merkins.
Plankerama, then line up for Long Distance selection standard merkins. 10 for the group, with LD calling repeats every time form was off. We did about 16 in total I think.
Mosey back to Wells Fargo lot for some Mary:protractor, 20 flutter, 20 dolly, 20 heels to heavens, 5 slow bicycle.
Mosey in for COT.
Moleskin:
– Chippy was noted today for his efforts to make sure all pax were accounted for. He did this by making sure that he stayed standing during plankeramas so that he could keep an eye out for everybody.
– Freeleys Comet heard to ask YHC “What … is … wrong … with … you…?”. A bit ungrateful since this workout was all based on his request not to have to run.
– Welcome back Long Distance and Philmont. Long Distance’s efforts to keep us all honest during selection standard merkins particularly appreciated.
– Brisket next week. Be ready!
June Vern-ya know
So here we are again, in the morning sweating as soon as we exit cars- in anticipation of the Vern….47 of the regulars from various AO’s showed today, I think I got all the names listed, if not, you know you were there…..
Tha Vern:
run 3/4 mile to park/ field….
10 pull ups, run 200 yards
20 dips, run 200 yards
25 merkins, run 200 yards
30 LBC run 200 yards……Rinse and repeat x’s 5….. or until out of time and head back for
MARY:
some folks joined in with calls that included
hands up low flutter
pickle pounder
LBC
w’s
J-Lo
and a final set of Squats….
-great work today by many….. somewhere around 47…..
-great to see Outlaw out there (bang bang)….. and stepping right back into his ways….. for one renaming Snuggie…. as it was his second post (a year later than his first)!!…. Actually, It may have been Outlaws first post in 6 months as well….Glad you’re finally healing and back at it
-Soprano, and he wasn’t Q….I almost fell out
-As always look to see you in the gloom
Dialed in, locked and loaded
The 7 men of Swift had their work cut out for them today. The plan was easy, 6 repetitions of 400 meters at “Repetition” pace which corresponds nicely to a 1-mile race pace. The work came in making sure the pace was consistent and appropriate for the 1-mile time trials on Saturday at the Olympics. This is harder than it sounds but will pay off with extraordinary times in the mile run.
All 7 were there at 5:15 ready to get in a 15 minute warmup and running drill exercise. Actually, there were 9. Mermaid and Chipotle got caught up in the excitement and almost joined us. However, our chiding was not enough to convince them in the end and they stayed for the slaughter Haggis laid down at Bagpipes.
After wandering around the office park and doing some running drills (as best as we could remember them), the 7 wandered around some more for a total of around 1.5 miles before entering the Bull Ring ready to do business.
All the PAX had some 400’s run too fast and too slow. However, what was great about repeating the 400 for 6 times was that some exploration of the appropriate pace for a 1-mile race could be done. It is amazing the difference that 10 seconds in a 400 makes on the feeling in your legs at the end!
Everyone did a great job out there today. Jamboree was nice to explain some 1-mile run strategies to some of us. (which will not be shared here so that advantage is retained for those lucky enough to be there) Spinner is recovering from some hip issues but posted consistently strong times today. Soft Pretzel was also pushing it today and showed some strong pacing ability.
Udder had some great form tips out there today. However, half way through the workout he did sport an interesting shirt situation. Not sure if it resembled a prison yard gang symbol or if he was just showing off some abs. It was hot and humid though, so I won’t judge. Strange Brew also put in a strong performance and kept shirted up until COT.
At the end of the 5th repetition, Udder yelled that we had lost Tuti. After looking around for him some, the truth came out that nature had called. Although it was probably not timed, that was probably the fastest sprint of the day! Luckily all was well, and we met up with him at COT.
Announcements:
– F3 Area 51 Olympics are Saturday 6 – 8 am and Pool Party is Saturday 6 – 9 pm.
See preblasts at:
http://f3nation.com/2014/05/30/f3-area-51-csaup-olympics-preblast/
http://f3nation.com/2014/06/06/epic-2nd-annual-schools-out-summers-in-pool-party/
Paincave 300
Find people with like sized bells, circle up near them…these will be your brothers in suffering today, but also I hope they will be your brothers of encouragement. In life you need people to encourage you, but also it is important to have people encouraging you that are going through the exact same thing, or have already gone through it before and can help guide you through. We often don’t realize how one word of encouragement can be the one thing that gets us through when the waves are crashing down all around us and we don’t think we can take another step.
Everyone turn in their watches so no one knows how much time is left until the workout is over.
The recipe to find your Paincave:
Warm up with 15 two handed swings and 15 two handed push presses.
50 Two Handed Swings
50 Single Handed Push Presses total (finish with two handed if needed to reach 50)
50 Lawnmower Rows
50 Tri Extensions (finish with Diamonds if needed to reach 50)
50 Single Handed Curls total (finish with two handed if needed to reach 50)
50 Merkins
Repeat until time is up…enjoy!
Moleskin:
It was a warm, humid morning, but the Pax seriously brought the heat! It is always and honor to lead the fine men of the South. It was great to see the regulars, Pickle made his long awaited return after baseball season, and one FNG (Hot Wings) made his debut at a very non-FNG friendly workout (It was impressive he made it through!). The workout definitely did it’s job, and seeing many hunched over or on all fours cathing their breath spoke that there was no running needed. With the work everyone put in, many found themselves in their own paincave. Semi-Gloss’ jaw may be a bit more sore than his muscles…but he was still getting after it in between his sets of talking. How many sets did you do today Semi?..of talking that is. It is always a good sign that the muscles are exhausted when people ask to do some running so they can have a recovery period. Brown has quickly become one with his 50 pounder and will be buying Tiger Rag’s 60 pounder in no time since he doesn’t show up to use it. Header used TR’s 45 last Wednesday and decided to fly to Philly to make sure he wasn’t peer pressured into having to use it again. Bulldog claims to have a “lower back injury” to which Bananas asked if Bulldog even had a lower back. While timing next to Stagecoach at a swim meet last night, he thought he might fartsack because of it ending late due to lightning delay…I guess he is a man of his word. Not sure where Goodhands was this morning, he’s so strong he probably opted to workout on his own so he would get one in worth his time instead of my rubbish. Fletch skipped Fast Twitch and showed up this morning to bust it out to show he’s still got it. A couple of times I thought Night Court was walking away to his car to go home, but he always turned and came back for more with determination to beat his bell. Robinhood showed what a man of years and conviction could do by being the War Daddy that never quits. Congratulations to Chanel on the healthy birth of his new youngin’…isn’t that what they call them out there in Waxhaw and if you are a friend of Brown’s?
Sign up ended for the CSUP Olympics and pool party yesterday…so I guess you are out, or call Runstopper (who also didn’t show up this morning…) to see if he will allow you to come to his shindig.
Encourage those around you, you never know what is going on and what a spoken word of encouragement can do for their lives.
Running Who Needs It
With thick humidity lurking in the air 12 brothers of the South Charlotte ventured into the gloom this morning for a beat down.
The Thang:
Warm up: one and half laps around the parking lot. With some high knees and ankle slappers
Circle up with a count down of 10 merkins
We do an exercise 10-20 reps then do 10 merkins, do another exercise 10-20 reps then 9 merkins and so on down to one merkin. Since the Q can’t remember the count for each he will list the exercise and the order might be off a little too
SHH
10 Merkins
IW
9 Merkins
Slow Squats
8 Merkins
Mountain Climbers
7 Merkins
Lunges
6 Merkins
Peter Parkers
5 Merkins
Jump squats
4 Merkins
Parker Peters
3 Merkins
LBC
2 Merkins
Carolina Dry Docs
1 Merkins
After a good little warm up Mosey over to the football field for some mary and a little running.
Partner up.
Partner 1 does mary and partner 2 runs across the field and back, then flip flop. Plank after each round until every one is done
Round 1: The Flutter
2: dolly
3. Bicycle
4. Sid the Kid
5. Rosalita
6. The groups pick the mason twist
Mosey to the middle of the field and circle up for some cool down Jack Webb, a must at a Fireman Eds workouts.
All the way up to 6 merkins and 24 air presses
Slow Mosey over to the baseball field bleachers
First round: 10 dips, 10 step ups, 10 pull ups, 10 Carolina Dry Docks
Second round: you choose three out of the 4 plank when done
Mosey up to the lavatories for some peoples chair, two rounds with arms straight out
Moleskin: Great job today pack, strong performances. Philmont welcome to base camp he was an FNG to base camp! Thank you all for the honor of letting me lead. Please everyone keep Pele’s wife in your prayers.
Announcements:
Goruck light coming up check website for more info
Pool Party this Saturday please contact Bugeater with any questions
“I’m just here to [run the Wiggler]” **
Receptionist: May I help you Dr…?
Fletch: Oh, it’s me, Dr. Rosenpenis. I’m just here to [run the Wiggler].
Receptionist: Dr. who?
Fletch: Dr. Rosenrosen, I’m here to [run the Wiggler].
Receptionist: What was that name again?
Fletch: It’s Dr. Rosen, I want to [run the Wiggler].
Receptionist: Dr. who?
Fletch: Dr. Rosen. Where’s the [Wiggler]?
Corner of Foxcroft and Rothwood – that’s where. 5:30 am. Dr. Rosen pace…
** Irwin M. Fletcher, Fletch
Nope, no running… well, less than usual… sort of.
Hello Summer!!! 12 men gathered in the humid haze of the late spring, early morning gloom to start the week off with a little physical exertion. Given that the sweat began to drip before we even started to pour, we decided to get right to it and jumped right into
The THANG:
– Run around school (including the track, for those who are following along at home)
– circle up in rear lot for COP:
- Standard mix of SSH/IW/Merkin/Mtn Climber/Peter Parker/Parker Peter
– Mosey to cinder blocks. Partner up, one block for each set of partners.
– Catch Me If You Can (“CMIYC”): Partner 1 runs with block; Partner 2 does 5 burpees; Flapjack as necessary. Run to the far side of the track.
– 7s across infield width of track: squat jumps and hand-release merkins.
– Partner work with blocks: Partner 1 runs around track, Partner 2 does called exercise. Flapjack. Plank until the 6 is in.
- Exercises: Overhead Press/Flutter with Press/Good Morning/Forward Lunge
– CMIYC to stumps.
– Partner 1 does 10 (per leg) step-ups on stump (with block). Partner 2 runs to school wall, completes 20 donkey kicks, runs back to stumps and completes merkins until Partner 1 finishes. Flapjack.
– CMIYC to return blocks to their block home.
– Plank, 5 count, AYG sprint to the cars.
COT
Moleskine:
- So, Liquor Cycle is rumored to have rucked 10 miles prior to joining us this morning. He then proceeded to strap his ruck back on for the workout. YHC was pleasantly humored when LC asked if we were going to do much running and who was on Q, then muttered something I couldn’t quite hear (and definitely not fit for family friendly printing) when he found out it was me. I told him we weren’t going to run, well, run much, anyway. Well, not as much as usual, at least. To his credit, he kept that ruck on, kept up with the rest of the crew and then rode home on his motorcycle (not a scooter, in case you were wondering) without taking the ruck off.
- No frogs were hurt in the performance of our workout this morning. While calling out the usual warnings for bumps and holes while running around the school in the dark, Alf took me by surprise when he called out “frog.” Gotta say, I haven’t heard that one before.
- Congrats on taking the red pill this morning. Good work out there. Hope to see you in the gloom again real soon.
Announcements:
- Check the website, read the email of the week. It’s all there and printed more accurately than I could have said it.