15 committed fellows made the decision to join me in the gloom this morning and follow me around McKee Road Elementary for the weekly gathering known as The Matrix. All chose the red pill and down the rabbit hole we went…
The THANG
Quick mosey around school, across parking lots, through fields and around track. Circle up for COP:
COP:
Mosey to Playground for circuit work:
Mosey to other side of school for wall work:
Mosey to track and line-up:
Fast Mosey back to Home Base for COT
COT
Moleskine:
– Excellent gloomy conditions this morning. A nice (in an F3 sort of way) damp chill to the air created the perfect conditions for 16 mouthbreathers to generate a significant amount of steam around the playground during the circuit work. Interesting to visually observe the amount of CO2 we exhaled – provided a nice gauge to the intensity of the workout.
– Felt like good 2ndF throughout, even though there wasn’t a whole lot of talking. Interesting what bonds can be formed on the gloomy fields even though we don’t say a lot and can barely see each other at times. Probably the real reason folks came out this morning, although I’d like to think it was in eager anticipation of my beatdown.
– Nice lead by Zip to get us back to the COT. I felt it was fair to let the guy complaining about 30 seconds of OT set the pace so we could get out of there. Apparently some (one?) of us wanted to get to work on time this morning.
– Note to self for next time: fast mosey after a BTW session doesn’t work so well. Almost did a faceplant after my first two steps due to the rapid return of blood from my head to my body.
– Thanks for following my lead today, fellas. Always a pleasure to lead the PAX. And on the last The Matrix of the year, provided me an extra moment to reflect on how I have grown in each of the 3 Fs this year past. Another year of similar growth is one of the things I am looking forward to most in 2014.
Announcements:
– Convergence workout 1/1/14 at Death Valley – 7-8 am. All other Wednesday workouts closed.
– Convergence workout 1/4/14 at The Fort – 7-8 am, with Joe Davis 5k at 9 am. Preblast with details went out or click here: http://f3nation.com/2013/12/29/preblast-convergence-and-5k/
– Most South Charlotte/Area51 workouts will be closed 1/4/14, but a few (e.g., The Rock) will be open. See weekly email for more info.
– Area 51 “Lone Survivor” movie (Jan 10) and Murph (Jan 11) is coming up. Movie theater reserved by Stone Cold at Cinebarre. Looking for a big presence for the movie (remember to bring cash). All Saturday workouts will run “The Murph” the following day (Jan 11) . Tons of details here, including logistics for movie, evite, and HDHH opportunity prior to movie: http://f3nation.com/2013/12/27/area-51-2nd-f-preblast-lone-survivor-movie-friday-followed-by-murph-saturday/
– More announcements and details in the weekly email. Read it.
9 men hit up Foxhole this morning. Our goal: burn a few of the extra 17,000 calories many of us
consumed over the past few weeks. YHC included in that group, of course.
The thang:
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Mosey the field for partner AMRAP drills:
Partner 1: 2 hand swing AMRAP
Partner 2: sprint across field, 10 merkins, sprint back
Flapjack and repeato
Partner 1: Hammer curl AMRAP
Partner 2: sprint across field, 20 mountain climbers, sprint back
Flapjack and repeato
Partner 1: Plank rows left AMRAP
Partner 2: sprint across field, 10 squats, sprint back
Flapjack and switch to alternate side for Plank row right, repeat
Partner 1: KB Push Press AMRAP
Partner 2: sprint across field, 10 merkins, sprint back
Flapjack
Partner 1: Goblet squat AMRAP
Partner 2: sprint across field, 10 squats, sprint back
Flapjack
Partner 1: Upright rows AMRAP
Partner 2: sprint across field, 20 mountain climbers, sprint back
Flapjack
15 1 hand swings (left)
10 burpees
15 1 hand swing (right)
10 burpees
Lunge walk w/ KB to mid-field for Mary
Pax choice:
LBCs w/ KB x 20 (Frehley’s Comet)
Flutter w/ KB press x 20 (Mic Check)
Dolly w/ KB press x 20 (Rock Thrill)
Dying cockroach/Toe Touch w/ KB, 10 each side (Mighty Mite)
Russian Twist w/ KB x 10 (Chipotle)
Lunge Walk back to sideline
Jog back to home
15 KB deadlifts to burn last minute
COT
Moleskin:
Great showing by all today. Kept the cardio up to burn some stored energy. Nice
way to close out the yr at Foxhole. Its been a great 5 and a half months since the launch,
and I’m looking forward to growing in 2014.
Announcements:
New Years Day Area51 convergance at S. CLT Middle. Check preblast and weekly e-mail for
details.
Saturday is the Joe Davis 5k and convergence in Fort Mill. Preblast with details went out.
Or click here: http://f3nation.com/2013/12/29/preblast-convergence-and-5k/
Area 51 “Lone Survivor” movie (jan 10) and Murph is coming up. Movie theater reserved by Stone Cold at Cinebarre. Lets get a big presence for the movie. All Saturday workouts will run “The Murph” the following day (Jan 11) . Tons of details here, including logistics for movie, evite,
and HDHH opportunity prior to movie: http://f3nation.com/2013/12/27/area-51-2nd-f-preblast-lone-survivor-movie-friday-followed-by-murph-saturday/
Happy and safe New Year to all, can’t wait to see what 2014 brings!!
MT
(posted on behalf of Silent Bob….sort of)
The VSF was planted, and 20 men consisting of a strong blend of southern Metro and northern Area51 pax got after it with FOD leading us down a pitch black Camilla Drive for another Monday morning rendition of DMZ.
The Thang:
Jog .4 miles to Carmel MS bus lot for COP in cadence:
SSH x 25 (or 30?)
Merkin x 15
MC x 25
Jog to hill near baseball field
Jacob’s Ladder with Burpees at top – up to 7
Jog to track
4 corners of the following:
LBC x 10
Squat x 10
Diamond Merkin x 10
Turkish get-up x 10 (at first corner, FOD audibled to 5 at the remaining 3 corners)
At this point, FOD handed the reins and his watch to YHC.
Jog to bus lot for:
High Knees – 50 yds
Lunge walk – 50 yds
Karaoke – 50 yds, flapjack (so to speak) – 50 yds
Split the pax into 2 groups
Bear Crawl up the handicap ramps, run down the stairs, 13 Hand-Release Merkins at bottom – 3 sets of this
Jog back towards launch point, stopping at the 2 traffic islands for:
Flutter x 13 in cadence at 1st ramp
Plankorama of various sorts at 2nd ramp
Jailbreak to the launch point
Mosey to C@C lot for Mary session in cadence:
Dolly x 13
Knee-ups x 8
Plankorama of various sorts
Mosey back to launch point for COT
Moleskine:
At roughly 5:29.40 – FOD and YHC determined Silent Bob was AWOL for one of the following reasons:
1) Forgot he was on Q at DMZ and was deep in the fartsack
2) Remembered he was on Q but remained deep in the fartsack anyway #refusenikQ
3) Was incapacitated due to illness, too much Christmas cheer, or both
4) Was DR and failed to call for reinforcements
So….FOD & YHC decided to split the impromptu Q duties and lead these 20 hearty souls in a holiday stroll through the DMZ.
Mumblechatter was silenced pretty quickly when FOD called for the Jacob’s Ladder immediately following COP. #unsavory
CR’s new Garmin/GPS/MapYourRun wristwatch could not, however, be silenced….good grief. Speaking of watches, YHC needed to borrow FOD’s so to keep the pax on time. Much obliged partner.
In addition to Silent Bob apparently fartsacking his way through his holiday break, Cadillac informed that he was to clowncar it with Chelms this morning, but aka Tater Tot stayed curled up for an extended winter nap in his fartsack as well.
CR was audibly pleased when FOD dusted off the Turkish get-up’s…and the audible to 5 at each corner from 10 was well-received by all the pax.
Intel’s GI issues did not go unnoticed — flat out crop-dusting the pax all the way around the track. YHC is glad he wasn’t behind you on the Bear Crawls up the ramps. #malodorous
TR was uncharacteristically non-vocal due to still fighting off the Skunkvergence Flu, though saved a jab for the Mary session at the end when YHC clearly couldn’t make it to 13 on the cadence-count knee-up’s #humbledQ
Enough of the rambling. Thanks to the DMZ pax for enduring an ad-libbed duo Q from FOD and Hops.
Happy New Year brothers. May God evidence Himself in our lives this coming year in ways we couldn’t have imagined and in a manner where only He gets the glory.
Announcements:
Winston-Salem launch this Saturday, Jan. 4th – Hanes Park – f3winstonsalem@gmail.com
Charleston re-launch – Saturday, Feb. 1st – f3charleston@gmail.com
New workout on Wednesdays at Carmel MS launches next Wednesday, Jan. 8th – “Run & Gun” – Regimen will be a race-pace 5k followed by tabata’s.
1/1/14 Convergences:
Area51 – South Charlotte MS – 7:00am – Joker, Stagecoach & Young Love on Q
Metro – Freedom Park – 7:00am – meet at train
Joe Davis Memorial Resolution 5K – www.joedavisrun.com – Register – still time to join the pax after a convergence with The Fort at 7:00am – race at 9:00am.
LoneSurvivor/Murph – Area51 – click link below for details below. Don’t want to miss this one men!
What: New Year’s Day Area 51 Convergence
Where: South Charlotte Middle School [same location as Base Camp and Death Valley workouts]
When: January 1st, 7-8AM
Who: All PAX that are man enough to wake up “early” on Jan 1st
Why: Because it’s the right way to start the year
Your Qs for the Day: Young Love, Stage Coach and Joker
Note: This will be the only workout in Area 51 on January 1st.
9 dedicated PAX, including one 2.0, decided that even though the schools were out for Christmas break it was no time to sleep in. Forget those New Year’s Resolutions, the PAX were determined to continue putting in the work required to improve the 1st F.
Joker on Q:
Jog over to the soccer fields and circle up for COP:
Jog over to playground for some circuit work:
Jog back to center of soccer field for the Starfish:
Jog to front of school for PC
Lunge walk/Merkins combo
Count off by 3’s for relay race around the track
6 MOM (Dolly, LBC, Flutter, Heels to Heaven)
Abacus on Q for 2nd Half:
Line up on the track for 11s:
Indian run to rock pile
Pick a friend & head over to soccer field:
Jog over to the other end of soccer fields for a little JW:
Jog back to launch point for another 6 MOM:
COT
Moleskin:
Announcements:
The convergence workout starts in the field at Walter Elisha Park in Fort Mill at 7:00 am sharp. The men of The Fort will lead the PAX in a SC style beat down. It’s going to be GOOD!
At 8:00 am, there will be a tent set up in the same field with bagels, bananas, water, coffee, and hot chocolate (for the 2.0’s). We can use the coffeeteria time to refuel after the mayhem and congregate with our M’s and 2.0’s in preparation for round 2 – the Joe Davis 5k.
The Joe Davis 5k starts at 9:00 am. Information on packet pick-up and the course can be found at http://www.joedavisrun.com
A Couple of Requests and Some Logistics:
If you are joining us for the Convergence and/or the Joe Davis 5k, thanks for supporting our brother Rock Thrill and his family in remembrance of Joe Davis and the tragedy that is substance abuse. Let’s come together for this great cause and show everyone what Fitness, Fellowship, and Faith looks like. Aye!
Parking
Here are the addresses for general parking for the race (note, these are all SMALL lots):
Map of parking including some F3 specific parking
Area Workouts for January 4th
(Mall Cop posting on behalf of Gummy)
25 Rock & Ascent pax (including 1 FNG) converge at The Rock for some frigid partner work led by Gummy.
The Thang:
Warmup
Easy jog around parking lot
SSH x 25
IW x 20
Slow Squats x 20
Mountain Climber x 20
Mosey to rock pile
Partner up and pick a respectable rock
Partner 1 runs to Park & Ride sign and back (200yds) while partner 2 does exercise, flapjack, plank until all are done
Exercises – curls, squats, overhead press, lunges, triceps
Catch me if you can around church
Partner 1 runs towards the fake grassy knoll in front of the fitness center while Partner 2 does 10 merkins then chases down Partner 1. Flapjack and repeat until both partners make it to the grassy knoll and back to the rock pile.
Return your rock to its home.
Mosey to the bottom of the hill by the soccer fields with karaoke left, right, and backwards runs.
Partner work
1. 20 full situps while partner planks and holds your feet, flapjack
2. 25 hand slap merkins
3. Prairie fire mary to 10, flapjack
4. Decline merkins with feet on planking partner x 20, flapjack
5. Wheelbarrow up hill, walk back down, flapjack
11s on the Jacobs Ladder hill with burpees at the bottom and jump squats at the top (it looks so harmless in print)
Mary (Flutter, Dolly, Rosalita, Protractor, LBCs, Freddie Mercury, Maktar-n-Jai)
Moleskin:
Last time I (Gummy) Q’d at the Rock, I cut the warmup short because I’m not the best cadence counter. After a Peter Brady voice crack during this morning’s more traditional warmup, I’ll go back to the condensed version next time.
The guys from Ascent made the climb up to The Rock this morning and proved that they’ve been doing good work over the past several months. They hung right with the group.
Great turnout for a pretty cold morning. We were rewarded with a beautiful sunrise and a good workout. Thanks for the privilege of leading the workout.
(Commentary From Mall Cop): Observations from today – Hops & Hannibal where making short time of the partner sprint/rock work. YHC took off on the first one put Hannibal had me on all the rest. Great work by Tadpole and Agony as well. And during the 11s on the Hill Intel was crushing the rest of the pax! T-Claps brother on a solid post! Great Q Gummy!
Welcome to F3 for our FNG Prohibition, strong work! Hope to see you back out in gloom many times!
Announcements:
1/1/14, Wed Convergence at South CLT Middle School where Death Valley meets.
1/4/14 Sat convergence in Ft Mill and Joe Davis 5k run. Still time to sign-up and we encourage you to support Rock Thrill’s family as they lost his brother to substance abuse several years ago. The proceeds go towards a couple of agencies in the area that assist individuals struggling with substance abuse. If you are unable to go but still want to post to a workout The Rock will still be meeting with Mall Cop on Q.
Jan. 10th & 11th, 1st & 2nd F combo with private viewing of the movie “Lone Survivor” Fri 1/10 at Cinnebarre at the Arboreetum and the running of “The Murph” workout Sat 1/11. Day Zero will be converging with The Rock for The Murph. Sign-up via the link in the email or on the website under our Area51 / CLT South page.
19 Pax (plus a surprise visit) layered up for a massive beat down when Olympus converged with the Area’s toughest and most creative sites…Day Zero. This was a recipe for a CPAUS routine that would send most men to the fartsack, however what was most concerning are the horrific shots from the Papparazi today…
The Thang:
The Hoff Q:
06:30 Rack up bells and mosey to field
SSH x 25
Arm Raises x 30
Horrible Jacks – 8 Count Body Builders PLUS 4 Count Squat Thrust w. KB / Monkey Humpers
1 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 4
2 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 8
3 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 12
4 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 16
5 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 20
6 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 24
7 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 28
8 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x32
9 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x36
10 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 40
Tabata HIIT Training: 3 Minutes on / 1 Minute off
Round 1:
3 Single Arm Snatch Press Left / 3 Single Arm Snatch Press Right
6 Merkins – Selection Style
9 Kettle Bell Swings
rinse and repeat for 3 min
Round 2:
3 Single Arm Snatch Press Left / 3 Single Arm Snatch Press Right
6 Merkins – Selection Style
9 Kettle Bell Swings
Rinse and repeat for 3 min
Round 3:
3 High Pulls Left / 3 High Pulls Right
6 Deep Squat
9 Bicep Curls
rinse and repeat for 3 min
Round 4:
3 High Pulls Left / 3 High Pulls Right
6 Deep Squat
9 Bicep Curls
rinse and repeat for 3 min
Team Challenge – Bear Crawl Indian Run with Kettle Bells
80 Yards each way…x 3 laps
Radar Q:
Partner up- Flapjack until you hit total count
Complete CORE Destruction
#1
200 – 6 Inch Crunches with rock
P1 – 50 Crunches
P2 – Burpees
#2
200 Cumberland County Dry Docks
P1 – 50 CCDD’s
P2 – Ski Abs
#3
100 Cherry Bombs
P1 – 25 Cherry Bombs
P2 – Knee Tucks
#4
200 Grown Man Sit Ups
P1- 25 Sit Ups
P2- Peter Parkers WHILE holding feet of P1
#5
200 Leg Pushers
P1 – 50 Leg Pushers
Both Pax Sprint 100 Yards
P2 – 50 Leg Pushers
Rinse and Repeat
#6
200 Russian Twists with Rock
P1 – 50 Russian Twists
P2 – Sprint 50 yards and back
#7
200 Double Crunches
P1 – 50 Double Crunches
P2 – Burpees
#8
Cherry Bombs
P1 – Cherry Bombs
P2 – Runs Suicides
Flapjack until 4 rotations are complete
#9
1 Minute of Scissor Dollies
COT:
Moleskine:
Outstanding work out there today from the Pax. It was 28 degrees and the post took place 30 minutes earlier on a Saturday Morning. There was some chatter about frozen fingers at the beginning but once the iron started moving all was forgotten about how cold we were. This group of men flat out crushed it out there today.
Words simply can not describe the experience we had out there. Workout was brutal but what stands out most is how somehow I-Heart Radio must have gotten a call from our Papparazi as the timing of some of those songs had us all wondering what was going on. Just as YHC called out (and demonstrated) #4 above, which BTW looked very strange to anyone looking over…TR (our Papparazi) was just in time to snap a few photos and take some videos of the insanity he was witnessing. To make it worse, the lyrics of Paul Rodgers were never written to mean such things…”Feel like making Love” had totally and completely other intentions.
And during Hoff’s Q a song came on by Faster Pussy Cat that was also questionable…guess we are switching to Pandora next week! One this is for sure,…destroy those photos or videos at all costs!
Today was special for YCH, since at Olympus’ core, we were Day Zero guys. Day Zero inspired us to get creative with our routines and continue to improve week in and week out. The foundation that was built by Radar and Haze was critical to Gullah and I feeling like we could take on another site. Thank you guys for letting me and our guys train with you. It was a great convergence and look forward to more to come.
As always, it is an honor to train with such outstanding men!
Respectfully, The Hoff
Ten men gathered this morning to get in the last beat down of 2013 at Stonehenge.
The Thang
Warm up jog around the lake with 4 corners – Merkins, Side Straddle Hop, Squats and Burpees (Rinse and Repeat)
COP
– 30 Dips, 20 Box Jumps, 10 Decline Merkins (3x)
– 30 Lunges, 20 LBC’s, 10 Merkins rotating right and left arm high (3x)
– Jog to field
– Bear Crawl down and Lung back across the field
– Indian Run around the Lake
-Mosey to pull up bar – 10 Pullups, 20 Merkins, 30 Lunges (3x)
-Mosey to hill – Ladder of LBCs and Burpees
-Mosey to field – Mary for a combined 110 exercises including, Heals to heaven, Mason Twists, LBCs and Freddy Mercury
-Indian Run back to launch point
COT
Moleskin:
– Awesome work from the men that posted today.
– It was great to Q today as I have missed hanging out with the boys of Stonehenge – what a great way to kick off a Saturday morning.
– Great chatter throughout the morning about new years resolutions and songs that get us motivated to get up at 5+AM on a Saturday – Rage.., Selena Gomez (what?)
– Tclaps to Mark (FNG) christened “Entourage” great showing.
-Quick History Lesson
The Greeks were master motivators who understood how to instill commitment and prepare their soldiers for victory. To infuse their army with a spirit of commitment, the moment they landed on the enemy’s shore, the Greek commanders would give the order to “burn the boats.” Imagine the tremendous psychological impact on the soldiers as they watched their boats being set to the torch. There was no turning back. Once their boats were burned, they realized that the only way they were going home was through victory.
For 2014 plan on “burning the boats” in your life and allow for on VICTORY in your own life
9 Pax came out this morning at SPEARHEAD to get a baseline on where we stood individually on the GORUCK Selection Standards for PT…which all started yesterday as our own Liquor Cycle almost made a completely insane decision (on a whim and 2 hour notice) to hop in the car, drive 6 hours and enter the GORUCK Selection. As a team, we all started emailing and sending messages to our GORUCK brothers asking if 1) Could he enter, 2) What we all had that we could loan him in short notice so he can have an acceptable Ruck and 3) Is this a good and rational decision (for which we got back a quote from a guy on Facebook that actually entered and passed Selection (only 2 of 11 in his class made it through). He said “Scooter should shoot himself first…” (we later discovered that it would have been a short Selection process due to the full range sit ups. Something we all need to significantly improve.
OUR Q is Hurt (Big League Chew)…so we called for an All Star Q. Basically The Hoff, Liquor Cycle and Dora pulled out some of their “All Star” routines, combined into 1 45 minute session and took turns Q’ing in 15 minute sessions. What we found out was having 3 Q’s in that short of time was a horrible idea. It gave the Pax a fresh Q and the intensity never let up!The Thang:
Extra Credit: 04:55 PT Test
2:00 of Merkins Selection Quality
2:00 of Sit Ups Selection Quality
1-2 Mile Run
The Hoff Q:
(8) Count Body Builders / Monkey Humpers – Jack Webb Style
Mosey to End Zone
Sled Work: 5 Man Sled
5 Pax on sled, 4 off. Every 20 paces rotate to the right. Guys off the sled Lunge Walk and Bear Crawl x 200 Yards
Liquor Cycle Q:
End Zone- 150 Yards of Pain
Merkins x 10
Roll right twice
Merkins x 10
Roll left twice
Bear Crawl x 10 yards
Roll right twice
Mountain Climbers
Roll left twice
Bear Crawl 10 yards
Duck walk 10 yards
Flutter press with ruck x 40
Backwards Crab Walk 20 yards
Low Crawl with Pack Push 30 yards
Sniper Drills – Down, Jail Break to sideline
Squats x 20
Sniper Drills to Mid-Field – Down, Jail Break to sideline
Step us x 20 (10 each leg)
Jail Break to Mid-Field
Dora Q:
Tabata HIIT Training
3 minutes of / 1 minute off – during work good form but SPRINT routine (as fast as you can do it)
Pack Curl Thruster x3
Merkins x 6
Squats x 9
Rinse and repeat for (5) 3 minute cycles
COT
Outstanding work all around and CONGRATS to Crab Cakes as he earned his SPEARHEAD patch today. It is a lot easier for us in Area 51 to earn the patch, but something to be said and pointed out about Crab Cakes’ dedication. He lives in Fort Mill and posts usually at The Fort. A trek to Carmel Middle is quite the drive for someone looking to post at 04:45 in the morning. He has to wake up much earlier than we do,and despite lack of rest and a longer commute he pulled off posting 9 times, and completed the 12 Days of Christmas Patch Challenge as well!! On behalf of the SPEARHEAD family, WELCOME brother and we are proud to have you.
Additionally, I’ve got to give massive T-claps to Package…this guy comes all the way out with Crab Cakes and today proved that he is a specimen…he knocked off 71 Quality Merkins in 2 minutes. I think Lab Rat has been giving him some kind of performance enhancing stuff or something. We’d better get this guy back to the lab for more testing before word gets out to the authorities…there is a BEAST on the loose! And it is quite possible Package slipped Uncle Leo something as well. This guy crushed it during the run..remained quiet the whole workout and was truly a “Silent Assassin” as he finished the Tabata first and continued doing it lapping a few of the Pax as we all struggled to keep up.
Part of us are glad Liquor didn’t make the impulsive decision to do selection this weekend, but after talking to him about his motivation behind why he wanted to do it was summed up in 1 word…MOTHER-IN-LAW. Selection actually sounds like a good decision now.
Thank you again for letting us lead you and it is always an honor.
Respectfully,
The Hoff