“I haven’t seen a [Wiggler] like that since Joe Montana.” **
Paco: Look at Bobby [wiggle]. I haven’t seen a [Wiggler] like that since Joe Montana.
Walter: Joe Montana was a quarterback, you idiot.
Paco: I said Joe Mantegna.
See you at 5:30 am – corner of Foxcroft and Rothwood. Waterboy pace…
** The Waterboy
Who moved the PAX?
The VSF was planted as five weary pax gathered in the morning gloom. Talk of the GRT guys got us pumped up and ready to begin.
Jog over to the Yellow Rose lot.
COP:
- 1 legged burpees x 10 (R)
- SSH x 25
- IW x 25
- Mountain Climber x 20
- Plank walk – 1 circle around COP CW
- Mountain Climber x 15
- Plank walk – 1 circle around COP CCW
- Peter Parker x 15
- Parker Peter x 15
Hill Work:
- Run hill, stopping at 3 telephone poles on the way up and down hill to perform called exercise
- Exercises:
- Hill – Hand Release Merkins x 10 each stop
- Hill – Flutters x 20 each stop
- Hill – Double Burpees x 10 each stop
Mosey to parking lot
- Butt raises x 15 each leg (lay down with one foot on bench and other foot in air, raise butt)
- LBC x 20
- Rinse and repeat
Hand the Q baton off to Runstopper
Little baby jog over to the shopping center lot.
Suicide runs:
- Run to first island (25 yards) and back, then second island (50 yards) and back. Complete 3 consecutive rounds
Lunge Walk mosey over to the steps by Tuesday Morning
- Bear crawl up, bear crawl down
- Lunge walk up, backwards lunge walk down
At the side walk, jog around sidewalk back to the school entrance. At telephone poles and corners, stop for various exercises.
- Burpees x 10, x 15, x 25
- Wide Arm Merkins x 10, Regular Merkins x 15, Diamonds x 20
- Jump Squats x 10, x 15, x 20
Head over to the wall for some people’s chair. Two rounds of roughly 2 minutes felt like 15 minutes.
Mosey over around the wall out of sight for cool down stretch and some yoga poses. We didn’t want to be seen doing that. I’m sure YHC’s form was terrible.
YHC likes balance, so we have to get in the 1 legged burpees x 10 (L) that we missed in COP. I feel better now.
COT
Moleskin:
- As Runstopper ran along the tree line near the parking lot, he sees 4 or 5 downed trees. Thinking of GRC, he considers the logs but wisely choses to leave them in the woods. There are only 5 of us after all. Maybe next time.
- When doing suicides, it’s always best to ignore the nice orange cones conveniently left for us and instead use the parking lot islands as markers.
- Enter a little CLT trivia by Skywalker…anyone know what Tuesday Mornings used to be? YHC answered Monday night. Correct answer is Food Lion.
- We had the fastest COT ever. I think we all wanted to beat the Rock and Ascent guys to the Starbucks line.
- With a small group this morning, the second F was in full force. I enjoyed it fellas.
Announcements:
- None were mentioned. Check the weekly email and twitter for Area 51 updates.
Wasn’t This My Week to Q???
9 PAX (including 2 2.0s) showed up at McKee Road Elementary for the weekly edition of Area 51, including 1 PAX with his Weinke all set to go but no place to Q (more about that in the Moleskin). As 0700 rolled around Far Side led us off for a short jog (approx 1/2 mile) around the AO and then we circled up for COP:
- SSH x 20 (IC)
- 1 Burpee
- IW x 20 (IC)
- 2 Burpees
- MC x 20 (IC)
- 3 Burpees
- Squat x 20 (IC)
- 4 Burpees
- Peter Parker x 20 (IC)
- 5 Burpees
- Parker Peter x 20 (IC)
- 6 Burpees
Mosey over to playground for a little circuit work:
- Pull-ups x 10
- Merkins x 20
- Squats x 30
- Plank till all PAX are done
Mosey over to other end of school for PC and sidewalk pushorama:
- PC x 60 sec
- Staggered Arm Merkins x 8 (Rt arm up on curb)
- Staggered Arm Merkins x 8 (Lft arm up on curb)
- Decline Merkins x 8
- Incline Merkins x 8
Head over to the track for a little 4 corners:
- 1 lap around the track with stop at each corner for various drills x 10
Mosey over to field beside the school for 11’s
- Run to service road, 10,9,8,7,6,5,4,3,2,1 Turkish Get-ups
- Back to start point, 1,2,3,4,5,6,7,8,9,10 LBCs
YHC comes out of the bullpen for 2nd half
Jog back over to the soccer fields and circle up for 6 MOM:
- Dolly x 20 (IC), Hold’em for Floor Slapper 10 count
- Flutter x 20 (IC), Hold’em for O’Tannenbaum 10 count
- LBC x 20 (IC)
- Back Scratcher x 20 (IC)
- CCV x 15R (IC)
- CCV x 15L (IC)
Line up on goal line of soccer field a The Stack:
- Run to midfield, 5 Merkins
- Run back to goal line, 5 Merkins, 10 Jump Squats
- Plank until all PAX are done (RHH, RLH, LHH, LLH)
- Run to midfield, 5 Merkins, 10 Jump Squats, 15 LBCs
- Run back to goal line, 5 Merkins, 10 Jump Squats, 15 LBCs, 20 CDD
- Plank until all PAX are done
- Run to midfield, 5 Merkins, 10 Jump Squats, 15 LBCs, 20 CDD
- Run back to goal line, 5 Merkins, 10 Jump Squats, 15 LBCs
- Plank until all PAX are done
- Run to midfield, 5 Merkins, 10 Jump Squats
- Run back to goal line, 5 Merkins
Head over to the stumps for another round of circuit work:
- 10 Jump Ups on the stumps
- 10 Dips on the stumps
- 10 Tire Hops
- Rinse & repeat x 2
Mosey to the front of the school
- PC x 60 sec
- Lunge walk to sidewalk
Circle up in the parking lot for 2 MOM to wrap it up:
- Burpees x 8
- Dolly x 20 (IC)
- Rosalita x 20 (IC)
COT
Moleskin:
- Great weather for breaking a sweat with the PAX this morning.
- 2.0’s played more than they worked, we’ll have to crack the whip on those buggers.
- As PAX are greeting each other and stretching before the start, Floor Slapper rolls in around 6:55 (little early on Floor Slapper time as he usually rolls in as the PAX are heading out into the GLOOM). Pulls out his Weinke all ready to Q, not realizing he had signed up for the following weekend. No harm done and Floor Slapper brought his A game nonetheless.
- Tool Time lowered the boom on the 11s ladder, nicely done.
- O’Tannenbaum finished strong on The Stack.
Announcements:
- Fighting Brain Cancer for Bill Chepul
Chelms & YHC have formed a team to raise money for brain cancer research to support their younger brother, Bill, who has Stage IV brain cancer. We have formed Team Chepul Hill to participate in the 1st Annual Charlotte Brain Tumor Race at Freedom Park on Saturday, March 22. 3 race options with a 10K run (8:30 a.m.), 5K run (9:00 a.m.), and a 5K walk (9:05 a.m.). We realize the Bobcats event is that day and the Spartan Sprint is on Sunday but hoping a few of the pax are able to join us. Below are links to sign up for the race and Team Chepul Hill or make a donation:
http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=68643&pg=team&fr_id=2291
http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?px=3409216&pg=personal&fr_id=2291
- Congratulations to all the PAX participating in GRC943.
- As always, an honor and a privilege to be able to lead an F3 work-out with such a supportive group of like minded men
Hairband’s Rocking Good Time
“Nice Socks!”
8 pax assembled on the Olde Providence premises to claim the promise of low reps. Here is what they found:
The Thang:
COP:
- Jog around the near field, with high knees and butt kickers thrown in for good measure and mobility
- SSH – 20 in cadence
- IW – 15 in cadence
- Lunge walk across the field
- Toy Soldier back across the field (crowd and hamstring pleaser)
Suitably warm and limber, mosey to the playground
Playground – 10 rounds, reps counting down from 10 to 1
- Jump Squats
- Pullups or Supine Rows
- Dips
- Intermittent planking to keep the pax together
Lunge walk to concession stand for refreshments
Concession Stand – 10 rounds, reps counting down from 10 to 1
- Diamond/Close merkins
- Hanging Step-ups, reps each leg (non-lifting foot never touches step, while lifting leg goes to full extension)
- Sitting V-ups on the wall/bench
- Intermittent planking to keep the pax together
7 burpee broad jumps on the field while moseying to the woods
Mosey through the woods to the Hyrdra Hill
Hill – 3 trips up and back – declining reps of 15-10-5
- High Knee Jumps – at top
- Old-school Situps – at bottom
Mosey back to field for plank-o-rama
Plank-o-rama
- Both Elbows
- Left Elbow
- Right Elbow
- Both Elbows
- Cumberland County Viaduct (CCV) – Left & Right – 10 each in cadence
- Superman – hands behind, out front, swimming
- Bird Dog
Jack Webb – 5/20 & 6/24 only
Time
Mosey back to parking lot
COT
Moleskin:
Great work by all today. YHC kept the reps low and upped the intensity to provide us with a little bodyweight-strength training to go along with our metabolic conditioning. We were pushing the moderate boundary at times, but we modified as necessary to keep it manageable (barely).
Many of the pax were distracted today by YHC’s running socks, and not because we were running that much either. They are quite fine and do seem to be helping with the Achilles issues, so there’s that. Sierra Trading Post has them reasonably, thereby curing you of the greenish-hue you were sporting today.
Kotters to Low Tide, who emerged today from his Winter hibernation. Thankfully, as a new member of the Randolph Middle School track team, he was conditioned well enough to hang with the pax today. Regrettably, YHC did not plan for LT to lead the pax in Mary with his favorite exercise, the Protractor (crowd pleaser). Fear not, YHC has a Q or two in the near future.
YHC believes he overheard that Kotters were also due to Mater today, who may have also taken a few weeks or months off, presumably to winterize his garage of fine automobiles. (Low Tide took a shine to the ‘vette today…)
Thanks, guys, for the opportunity to lead today and for playing along with my foolishness and attire. Looking forward to working you all into the Ascent Q rotation. You proved again today that you’re more than capable!
Chicken Biscuits!
Posted on behalf of Gummy….14 men descended upon The Rock for a Saturday morning workout.Gummy on QWarmup:Jog to parking lotSSH x 21Slow Squat x 20Mountain Climber x 20The ThangMosey to parking lot closest to 51Modified Beast using each median (7?) to perform 6x called exercise, then sprint back.Repeat 4 times with Jump Squats, Merkins, Sister Mary Catherines and Carolina Dry DocksPlank between sets (we may have needed a 10 count once)Mosey to church walls for active recovery People’s Chair for 2 minutesMosey to the nearby rock pile. Partner up and select a manly rock.Catch me if you can around the church. Partner 1 takes off with the rock, Partner 2 does 10 merkins and chases down Partner 1. Flapjack around the church.Back at rock pile, Partner 1 runs around the loop while Partner 2 does squats. Flapjack. Repeat with calf raises.Mosey to north face, handoff Q to TadpolePartner 1 bear crawl up crab walk down, partner 2 burpees, repeat. Partner 1 run up, tumble down, partner 2 burpees. Reverse lunge walk up 10 derkins, run up rest of way.Run to soccer fields, partner up, wheelbarrow between trash cans 10 wheel barrow merkins at half way, flap jack. Repeat once.Mosey up pavilion, 2 sets of 20 dips, 15 irkins, 10 jump upsCircle up outside pavilion, 40 flutters, 15 dollies, hold 15 seconds, 30 lbc, mosey to parking lot, 5 burpeesMoleskinGreat workout this morning, and great effort by the PAX, especially from the FNGs. We needed a 10 count during the first 15 minutes, so clearly we got after it right away. We found a nice new rock pile to pull from. Agony later regretted letting Kirk choose their team’s rock. Tadpole tried to be creative with the pain on the North Face, but the old guys were too whiny. Strange Brew was fresh off a flight in from India and got the Mary that he asked for, thanks to Tadpole. It’s nice of our site hosts to arrange for the concession stand to be available during the workout – the chicken biscuit delivery arrived while Tadpole had us under the pavilion. That’s a feature not even the fancy private school sites of Joust and The Charge can offer. Welcome to two FNGs Pitino and Armani (started as Armanti since he’s an App State grad, but I misunderstood, so there). Great sendoff by Tadpole – it was good leading with you.Announcements:Coffeeteria after workout at Piper Glen Starbucks
Yankee takes control at Olympus
15 men posted at Olympus for Yankee’s inaugural Q and here is how it went:
COP:
SSH x21 IC
Merkins x20
KB presses x20
Good Mornings x20
Mosey run with bells around the parking lot and back to the track.
Produce Sparks:
Little confusion for the virgin Q, but we got it sorted out(apologies). Partner up in groups of three and choose a plate for the group. One Pax pushes the plate around the track while the other two do 15 KB swings and then catch up to guy pushing the plate. Each guy takes a turn at pushing the plate/15 KB swings until 1-3/4 laps around the track were completed before an audible by the Q.
Line up for an off campus indian run, 1/2 mile then 50 merkins, sprint down and up the hill then Indian run 1/2 mile back to ELE track.
Partner up for sprints across track field and KB work(KB size matters). P1 performs called exercise while P2 sprints across field and back. 100 reps between partners of:
Curls
Squats
Tricep extensions
Upright Rows
Two-handed shoulder presses
Circle up at center of field for burpee/two handed swing ladder. 5 burpees/10 KB swings, 10 burpees/20 KB swings, 5 burpees/10 KB swings.
Finish up with Russian Twist/LBC’s/renegade rows-10 each arm.
Great job by everyone out there today and a good group as well. That was tough one Yankee and an exceptional first Q. Thanks to TR for providing the Q jack and making sure we didn’t miss out on the hill after the merkins on the first half of the indian run. Great to have site FNG’s Hops, Splinter and Sinatra out there today and hope you will come back out to Olympus. Great prayer by Hops to take us out.
Posted by Gullah on behalf of Yankee
Numbers is Fun
“Sticks and stones will break my bones, but words will never me.”
It’s a lie, of course–words do hurt. Just ask any clarinet-playing, pimply-faced teen boy in husky size corduroys. But numbers? Numbers are your friends: simple, honest, dependable, interesting.
Take for instance the number 17, which happened to be the number of pax on hand today:
- 17 is the 7th prime number and the sum of the first 4 primes. Who knew?
- 17 is the least random number
- 17 is the atomic number of Chlorine
- 17 is an album by Ricky Martin
- 17 or (Seventeen): songs by Jethro Tull, Kings of Leon, Rick James, Smashing Pumpkins, Winger, Jimmy Eat World, and was the original title of the Beatles’ song, “I Saw Her Standing There.”
- 17 is a teen magazine
- The number 17 has never been retired in the NFL.
- 17 is the number to call the police in France.
- Bailey’s Irish Cream is 17% alcohol by volume.
- 17 is the number of merkins Bananas can perform before lapsing into a head-bobbing spasm
If 17 is that captivating, you won’t be able to contain yourself in the presence of the rock star of numbers. Like Madonna, Celine and Raffi, it goes by one name: pi. I won’t bore you (more than I have already) with all the details. If your degree has an S in it, this is good stuff: https://www.youtube.com/watch?v=yJ-HwrOpIps
If you are still with me, here’s how the work out went:
- Slow Mosey around church x 0.6 miles. Stop at the 5 Wrong Way signs for HR Merkins, SSH, Squats, Flutters.
- Quick mosey around church x 0.6 miles. Repeat 3 times with called exercises at Wrong Way signs.
- Round 1: 22 merkins or 7 burpees (add 7 burpees for the lead group). Plank and mosey to start.
- Round 2: 22 squats or 7 burpees. Hold chair pose and mosey to start.
- Round 3: 22 LBC and 7 heels to heaven. Hold 6″ and jailbreak home.
Bonus points to Good Hands for correctly identifying the 22/7 theme (pi approximation).
COT
MOLESKIN
- I’ve burned up all my “free” work time watching pi videos. Starfish the moleskin and comment below.
ANNOUNCEMENTS
- The ladies love pie. Treat your special someone to a slice.
- God speed to the ruck boys.
- Go sign up to play golf: http://f3nation.com/2014/03/13/f3-golf-classic/
Centur(y)on
The VSF was planted by Champagne prior to his Q of the 0500 KB pre-Centurion workout. Then 17 men set out for another Friday morning painfest at Centurion. There were actually 19 total, but Wingman was his usual LIFO self (#consistent) and Runstopper was even more LIFO than Wingman.
The Thang:
Jog around the football field over to large lot.
No COP technically, but we circled up.
50 Burpees OYO
Run to rocks at far end of football stadium.
Grab a rock.
50 cadence-count squats (100 squats)
Run rest of way around stadium back to large lot
Round-the-clock merkins (1 at 1 o’clock, 2 at 2 o’clock, etc., etc. – staying in plank the whole way around)
CDD’s x 22 (100 merkins & CDD’s combined)
Run to rocks.
Flutters x 50 cadence count (100 flutters)
Run around stadium to large lot.
100 reps of MC’s, Peter Parkers, Parker Peters & Rockhoppers
Run to rocks. Grab a rock.
100 reps of curls, tricep extensions & overhead presses
Run around stadium to large lot
50 burpees OYO (100 total burpees for the morn)
Run 2/3 of way around stadium.
Lunge walk to 1st speed bump, Bear crawl to 2nd bump, Lunge walk to 3rd. Jog back to launch lot.
Dolly x 25 cadence count (50)
Freddie Mercury x 25 cadence count (50) – 100 dolly/fm’s combined
COT
Ye Olde Moleskine:
YHC wanted the pax to get what they paid for at Centurion; and speaking for most, if not all of the pax, we paid a hefty downpainment this morning at Centurion. The theme, perhaps unbeknownst to the pax, was 100 reps at each stop with the exception of burpees which I split into 50 early and 50 late. I hate burpees. Runstopper loves them. No surprise that despite his arriving after we had started the burpees, he was first to finish with room to spare. Nice work brother.
He was later than Wingman, and I think Wingman was bitter for losing his LIFO title at Centurion, but only for today, and I gave him LIFO status in the pax listing anyway.
Must point out that even after a punishing workout – Mermaid still bearcrawled faster than most of the pax can run – strong.
Also noted one of the pax switched out rocks during the arm work portion. No shame in that. Impressive that you shifted gears and finished. That’s what it’s about – pushing yourself and getting stronger. Do all the reps even if modification is necessary.
Speaking of modification – the Q was feeling particular muscle failure during the round-the-clock merkins. Had to drop to knees at 9 o’clock. Also called for a couple 10-counts out of necessity. Much obliged to Brisket and Cheese Curd for not doing a quick 10-count. Why did I call that exercise?! Brutal. Definitely calling it again next time I am Q!
And thanks to Chelms aka Tater Tot for operating the clock for YHC. Always forget my watch when Q’ing….partial Q failure.
Had fun Q’ing this morning men. Always do. Great to have Dory back out with the pax. Glad you’re healthy brother.
Announcements:
Fighting Brain Cancer for Bill Chepul
Chelms & Abacus have formed a team to raise money for brain cancer research to support their younger brother Bill, who has Stage IV brain cancer. They realize the Bobcats event is that day and the Spartan Sprint is on Sunday but hoping a few of the pax are able to join them or make a donation to their team. Link is http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2291&fl=en_US&et=nUO88gVsYeG8mCgCuTqQlQ&s_tafId=68694 or see the Races Forum at F3Nation.com for more information.”
GRC Welcome Party Viewing Party tonight at 10pm at USNWC. Keep an eye on twitter for pax that are carpooling/heading out there. We’ll be pulling for and praying for Purple Haze, Udder, Rock Thrill – Centurion regulars who are doing the GRC. Apologies & sound off below if I missed any other Centurions doing the GRC.
F3 Mentoring – signup on the F3 website. There are men that need wisdom that other men have to share. This is a clear example of how Iron can sharpen Iron. Connect w/Champagne, Swiper, Skywalker or Peggy with questions.
Prayers for Bill Chepul (see above) and Turkey Leg’s mother and praise for Escargot’s infant daughter who was hospitalized briefly but all is well.
This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us. And if we know that he hears us—whatever we ask—we know that we have what we asked of him. (1 John 5: 14-15)
7 for 7 minute mary and tour
7 Faithful showed up this morning for a tour the long way around Target.
The Thang
25 SSH IC
25 Imperial Walker IC
25 Mountain Climber IC
Hold Plank for 30 seconds. Good form
15 Low,Slow, Squat IC
Mosey to the speed bumps
Bear-crawl to first bump
20 Merkins
Bear-Crawl to next bump
15 Merkins
Karaoke to the left
10 Merkins
Karaoke to the right
5 Merkins
Side Shuffle left
5 Merkins
Side Shuffle right
5 Merkins
Find some wall
1 minute semi-gloss then walk it out
1 minute semi-gloss (get lower) walk it out
To The Hill
Partner-up for combined 200 LBC Count
- Partner 1 runs from lot up hill does 10 cadence count jumping lunges
- Partner 2 stays at bottom and does LBCs until P1 returns
- Flapjack until 200 complete (two hill rounds for everyone)
Indian Run to Michaels
Do not proceed forward until man is at front of line.
Line up for Burpee-Suicides
15 Burpees
10 Burpees
5 Burpees
Run it out on last Set all the way down
Mosey back to start for Jack
Typical pattern: 1 Push, 4 Press to 6. Then back to 1.
Hit the Pavement for 7 Minutes of Mary
20 x Wide straight leg alternate leg situps. Both sides = 1. IC
20 x Reverse Crunch IC
20 x Heels to Heaven IC
20 x Russian/Mson Twist IC (ouch)
20 x Back-scratchers with deep reach IC (Spackler’s call)
Moleskin
Small crowd today but that didn’t stop us from hitting the pavement hard. Bear crawls were nasty, as usual. Probably something to do with the fact YHC didn’t remember the stretch behind the stores to be that long. YHC had planned for more hill work but it was time to move on. Great work out there by everyone. Shout to Spackler for the solo run. Or did he? Maybe Chipotle has some insight. He was there early but may have been on the facebooks instead of stretching. Happy to have him back full-session with out an escape.
Announcements
New 3rd F starting in cafeteria near Southpark. See emails/web for details.
Consider running/donating to Chelms aka Tatertot/Abacus in honor of their brother. See links below: