The morning bell tolled and 19 pax headed into the gloom for #Stonehenge. The theme for the day was iterations of upper and lower body, with much of the lower body exercises proving to be a pain in the a$$ (loiterally, at least for YHC). Great effort by all.
The Thang
COP
– Various exercises interspersed with a merkin ladder.
– SSH, IW, LBCs, more LBCs, merkins, squats, etc.
– Merkin Ladder began at 10, went down to 1, for 2 with did 2 dozen to keep the pax guessing
People’s Chair
– laddered with merkins in between
– mixture of one legged, arm presses and regulaar PC for the pax
Partner Hill Repeats
Round 1:
– P1 LBCs, P2 run up hill, 50 LBCs and run back
Flapjack
Round 2:
– P1 Jump Squats, P2 run up hill, 30 Burpees and run back
Flapjack
Cool down/Victory lap for all around parking lot
Round 3:
– P1 Lunges, P2 run to second light, lunge walk to top, 20 Merkins, lunge walk back to light and run back
Flapjack
Round 4:
– P1 Lunges, P2 run to second ligh, lunge walk to top, 20 Merkins, Bear crawl back to light and run back
Flapjack
Run back to launch
COT
Moleskin:
– Solid work by all today. T-claps to Honey Bee for rucking the workout. He is in great shape for the extra CSAUP GORUCK Challenge.
– Pax are in good shape. I expected folks to struggle more on the hill an everyone attacked it. #beastmode
Announcements:
– GORUCK Challenge on Friday March 14. Come support your F3 brothers who are participating. Check website and email for location details.
– F3 Mentoring program is getting underway. Check website for details. Also, tutoring opportunities in south Charlotte. Talk to #Champagne (aka Brett Briggs) for details.
– Still need pax for the BRR teams. If interested, make it know at various workouts and we will get you connected.
– Sunday morning Rumrnner Run launches at 0600 from ABC Arboretum. Various distances and runners of all shapes, sizes nd abilities are encouraged to attend. #ironsharpensiron
10 forsake the temptation of fart sacking and enter the gloom for an early morning beat down. I can’t believe it was 70 later today.
Warm up:
2 Laps around the parking lot while we wait on the late comers.
SS X 20
IW X 20
Squats X 20
MC X 20
Merkins X 10
I nice mosey to the bathroom area;
Everyone partner up
Partner 1 runs to the track and does a lap
Partner 2 runs to the baseball field and does
15 X incline merkins
15 X dips
15 X pull-ups
15 X squats
Then they meet back at the bathroom area and do 10 burpees total
Flip Flop and repeat for 35 mins
Finally some Mary, as I think it was requested several times during this workout, can’t remember by who though.
20 X LBC
10 X Dolley
10 X Flutter
10 X Rosalita
10 X heels to Heaven
Moleskin:
Solid effort by the pack today, I know it was a bit of a tough one for basecamp. The purpose of today was to allow everyone to push themselves and still be going at your own pace not the pace of the whole pax. We will probably do something like this every few months so everyone can see if they are getting stronger. Great job LD taking us out
Brief warm-up lap with some SSHs, IWs
Catch Me If You Can: partner up; partner 1 does 10 merkins, while other partner runs toward destination. Partner one finishes merkins and sprints to catch partner 2 to tag and flapjack. Continue to bottom of Coburn hill (~1 mi). Plank-o-rama while waiting.
Sprint burpee ladder up Coburn hill to 7.
Catch Me If You Can: from bottom of Coburn through Carrington up to 51; LBCs
Catch Me If You Can: up 51 back to the school; squat jumps
Team relay sprint across parking lot.
Mary: dollies, protractor
Mileage: 4.14mi*
*except Chelms who only logged 3.85mi due to shortcuts
Yeah we all know daylight savings is a waste of good sleep and extra far sack time, but 26 hearty souls adjusted their watches and alarms for a good ‘ole fashion workout this morning at DMZ.
The Thang’
‘Fast-twitch’ type run from Carmel Park to Carmel Middle School. Circle up in the bus parking lot (under the light) for a little COT:
Mosey toward track:
Line up alongside curb for off-set Mirkens X30 (x15 each arm) (Left arm on curb, right on ground) FLAPJACK))
Jump fence – break up into two groups: FOUR COURNERS ON THE TRACK Repeat 3X
Group 1:
Group 2:
Jump fence – Mosey back to parking lot.
Jail Break – Done.
Naked Moleskin:
T-claps to everyone who showed up this morning. Although I was a bit disappointed that we didn’t have enough time to do 4 full circuits on the track, I was pleased by the mumble chatter which was reduced and the burners were turned on.
Props go out to our one sole Rucker today, Checkpoint. This man is a BEAST. Not only did he and two F3 brothers (Dora and Donkey Kong) complete the Heavy at Ft Bragg last weekend, he is rucking again this Friday night in the GoRuck Custom Challenge which will be held some secret place (not communicated yet). #STONGSHOWING
Prayers and wishes:
Please keep Chelms and Abacus younger brother, Bill in your prayers. Many of you know that he has stage V brain cancer. Bill is at Duke doing a clinical trial and is doing really well right now. So let’s continue to lift him up in prayer.
Please join Chelms and Abacus at Freedom Park for a 5 and 10K Race for Brain Cancer Research on March 22, 2014. We realize this is the same weekend as the Spartan Sprint and the Bobcat Arena workout, so if you are already committed please consider making a donation. For more information, please contact me directly at pchepul@gmail.com or via twitter at @pchepul.
Also additional information can be found on the F3Nation Forum site at: http://f3nation.com/theforums/topic/freedom-park-5-and-10k-race-for-brain-cancer-research-on-march-22/
Out – Run Stopper
19 of Area 51’s finest ignored Market Timer and YHC’s tweets last night regarding the impending mayhem and the need for smoke boots, and started their week off right with a nice helping of suck thanks to Foxhole.
The Thang:
Rack KBs and mosey down to the soccer fields for a little warm-up
SSH x15
10 Push Presses (5 R/L)
10 Goblet Squats
Mosey to end-line of soccer fields and drop KBs – run to end-line and back (aprox 200 yards) at 75%
Enough warm-up – time to get to work.
100 yard AYG, 5 burpees, 5 goblet squats, 5 swings, plank
200 yard AYG, 10 burpees, 10 goblet squats, 10 swings, plank
300 yard AYG, 15 burpees, 15 goblet squats, 15 swings, plank
(called a quick audible, and removed the goblets squats – but not all heard this so there was some extra credit out there this morning)
400 yard AYG, 20 burpees, 20 swings, plank,
400 yard AYG, 20 burpees, 20 swings, plank,
300 yard AYG, 15 burpees, 15, swings, plank
200 yard AYG, 10 burpees, 10 swings, plank
100 yard AYG, 5 burpees, 5 swings
Enough time for Mary
LBCs x 50 in cadence
1 min elbow plank
Flutters x 25 in cadence
1 min elbow plank
Dollies x 50 in cadence
COT
Moleskin –
Great work out there this morning guys. This workout sucked – no other way to describe it. I owe it completely to Combine Q – Ben Franklin – this was a slightly modified version of one of his mastermind workouts. #copyrightinfringement. It was brutal and I am completely smoked.
Any callouts or LarryBirds, put them in the comments. YHC was deep in the pain cave, suffering from O2 deprivation most of the morning and only able to see Bratwurst and Mic Check who were killing it all morning. Thanks for the motivation. #IronSharpensIron. And thanks Bratwurst for the running form feedback #TipsyQ #StraightlineChallenged.
It is always humbling and an honor to lead this great group of men. Thank you again for the opportunity. One correction – officially it wasn’t an Egyptian pyramid, but rather an Aztec pyramid. YHC will be sure to make that clearer next time.
Thank you Tiger Rag for the great send off –for keeping us ground and pointed in the right direction.
Announcements –
F3 Foundation – Mentoring – check the post on the main site and sign up. It is brothers mentoring brothers. Iron Sharpens Iron – if you have any questions, email YHC – bdbriggs@gmail.com
Tutoring – Area51 – looking to get a core group of 8 to 10 guys to help support this. If interested reach out to YHC. bdbriggs@gmail.com
Run coming up on March 22nd raising money and awareness for brain tumor research – Abacus and Chelms aka Tater Tot are looking for Pax to join their team or assist in raising donations. Look for information on the home page or reach out to either of them for more information.
Mudrun will be here before you know it – April 12th.
BRR signups – we are still in need of Area 51 Pax to sign-up to complete a final team. – Contact Baracus if interested.
Convergence HH this Wednesday at Taco Mac – 6pm.
F3 – GoRuck Custom Challenge this Friday – Go out to the welcome party to support your brothers – if you have more information about time or location, sound off in the comments.
Paul Blart: Nobody knows this [wiggler] better than I do.
See you at 5:30 am – corner of Foxcroft and Rothwood. Mall cop pace…
** Paul Blart: Mall Cop
11 strong PAX (including 1 2.0) decided to start their weekend off right by putting in a little work at Area 51. A little cool as we began but we quickly warmed up and put in a solid 60 minutes. Here’s how the morning played out:
Abacus on Q
Jog to soccer field parking lot and circle up for COP:
Mosey over to entrance of park parking lot for instructions:
Head over to playground for a little circuit work:
Mosey over to school wall for PC:
Turn it over to Dirty Bird for 2nd half:
Jog over to track
Mosey over to bus parking lot for 6 MOM (PAX selection)
Mosey back to launch point with stop in parking lot for team relay
COT
Moleskin:
Announcements:
Eight guys for a simple, but not easy, work out. Quick lap around fields. SSH, I-Walkers and then on to the base of the hill and split into two groups.
HILL WORK
Called exercises:
COT
MOLESKIN
This was your basic meat and potatoes workout: run the hill at a sporty clip, then get after it while the other group runs. High heart rate and lots of motion. My favorite kind of workout. All told we racked up nearly 4 miles
Lots of superlatives out there this morning. Spackler was flying, consistently leading his group on the runs, with Haze not far behind. In the second group Haze’s 9 year old 2.0 was putting in the work. Tough little hombre, even with the questionable hat choice.
Good work men. Good choice, Bug.
ANNOUNCEMENTS
We are 5 guys short of filling up the 4th Area 51 BRR squad. See Splinter to join his 12 man team. It’s the most fun you’ll have with F3 this year. It’s not about the running, it’s about the 2nd F (for 30+ in the same van).
The VSF was planted….perhaps before 8.5 pax did 30 minutes of pre-work at The Rock. At 0700, 16 of Area 51’s finest and one of The Fort’s filed in behind Stagecoach.
The Thang:
Little baby jog around the parking lot. Turn everyone around to loop back and pick up the late-comer. Everyone welcome Skywalker! Continue jog to search for an open area in a parking lot. Good, we found one.
Hops Q:
Jog to soccer fields while YHC grabs bag of tennis balls and racket.
YHC launches a tennis ball numbered 13 with aforementioned racket. AYG sprint to the ball.
Dolly x 13. Sprint back to start point.
Ninja Turtle feebly hits tennis ball…..also numbered 13.
Lunge walk to ball. Plank for 1 minute. 13 H-R Merkins.
Lunge walk back.
YHC again launches a tennis ball…incredibly also numbered 13. What are the odds.
Someone suggests bear crawl, so YHC obliges.
After DK, who is inhuman with his bear crawl, pushes the ball even further down the field – we stop.
DK then suggests Jack Webb, thus, we do Jack Webbs up to 13 Merkins/52 overhead presses.
AYG sprint back to starting point
Jog to pavilion.
Peoples Chair – 90 seconds
Plank for 1 minute
13x H-R Merkins
Jog to COT
Announcements:
MudRun transportation info to come soon. Stagecoach is Event Q.
F3 Mentoring – please signup. Area 51’s Skywalker and Champagne are helping Q this effort. Signup on the website as a Mentor or Mentee. Life on Life. Iron Sharpening Iron.
GoRuck – can still sign up prior to Wednesday.
GoRuck Welcome Party – many of the pax will be on hand to “encourage” our brothers. Very probable that a pre-GoRuck Welcome Party/ACC Tourney viewing will take place prior to the 10pm Welcome Party itself. Watch Twitter for announcements.
HDHH this Wednesday – will be a convergence with Metro at TacoMac (SoPark) – $0.35 drafts…even the snob beers that YHC loves.
9 Determined PAX (Including 3 FNG’s) wanted to buy into a little F3 action @Outland this morning but first had to dig deep for a nice size helping of DownPainment! In order to help get the word out about the benefits of the New MudGear Brand of clothing, we figured we would help show the PAX how inadequate their Hanes Beefy T’s were through the mud, slush, water and ice that Outland had to offer!
THA THANG:
HH on Q
DoubleE Now on Q
By now, the FNG’s are wondering what they have gotten themselves into with all heads smoking and sucking some serious O2. Little did they know, the worst (and yet most awesome) pain was yet to come!
Moleskin:
Glad to see HB feeling better after a 2 week ummm Sinus infection (aka snooze fest). Tclaps to HB for Headlocking his brother (Situation) from New Jersey to share in his love for early Saturday morning Pain!
TClaps to 2nd timer Glass Joe for Headlocking his brother (Barney) and friend (Nekot) as well. Barney is a Monroe police officer and Nekot works for (who else) Lance.
It leaves a disturbing image to see a grown man – aka Late Show – “wiping” himself down with a huge pile of napkins from the restroom while enjoying a nice cup of Joe at Starbucks with the group. Yes everyone had soggy bottoms from the workout, but is there not a more suitable place for that (like nowhere)??
We need more HCs for PreKB workout @6:15am. We have extra KB’s and sweet tunes to get everyone warmed up.
Horsehead for Double E