“HEY! There’s no [wigglin]’ in the North Pole! ” **

“HEY! There’s no [wigglin]’ in the North Pole! ” **

Gimbel’s Manager: HEY! There’s no [wigglin]’ in the North Pole!

Buddy: Yes there is!

Gimbel’s Manager: No there’s not!

Buddy: We [wiggle] all the time!

Gimbel’s Manager: No you don’t!

Buddy: Especially when we build toys! **

Get out there tomorrow and Wiggle – holiday pace – corner of Foxcroft and Rothwood Dr. – 5:30 am… 

** Buddy the Elf, Elf

Easing into the final month of the year

8 PAX from Area 51 and Outland converged at McKee Rd Elementary to burn off a few Thanksgiving calories and get ready for the final month of 2013.  Temp was a bit chilly but we managed to warm up pretty quickly.

COP

  • SSH x 20 IC
  • Squat x 20 IC
  • IW x 20 IC
  • Merkins x 20 IC
  • Peter Parker x 20 IC
  • Parker Peter x 20 IC

Mosey over to back soccer field and line up for CDD/Jump Squat Suicide Ladder

  • Run to first marker, 5 CDD, return to starting point, 5 Jump Squats
  • Run to 2nd marker, 10 CDD, return to starting point, 10 Jump Squats
  • Run to 3rd marker, 15 CDD, return to starting point, 15 Jump Squats

Jog over to playground for some circuit work:

  • Pull-ups x 10
  • Dips x 20
  • Incline Merkins x 20
  • Rinse & Repeat x 2 (Replace IM with Decline Merkins & then Wide-arm Merkins)

Head over to wall at front of school

  • PC x 60 secs (w/ calls for arms straight out, arms over head, air presses x 15)
  • Lunge walk to parking lot
  • PC x 60 secs
  • Lunge walk to parking lot

Jog over to rock pile and find a friend

  • Rock curls x 15 IC
  • Push Press x 15 IC
  • Goblet Squat x 15 IC
  • Rinse & Repeat x 2

Time for the 800 meter run through the neighborhood & back to soccer fields.  Plank until everyone returns.

Circle up for 6 MOM

  • Dolly x 20 IC, hold’em
  • Flutter x 20 IC, hold’em
  • LBC x 30
  • Back Scratcher x 20 IC
  • CCV x 10 IC (R)
  • CCV x 10 IC (L)

Head over to sideline of soccer field

  • Bear crawl to 1st soccer goal, 5 burpees, jog back
  • Crab walk to 1st soccer goal, 5 burpees, jog back
  • Bear crawl to 2nd soccer goal (as requested by DK), 5 burpees, Crab walk back to 1st soccer goal, jog back

Jog back towards launch point & circle up at end of soccer fields for a little Jack Webb

  • 1 Merkins/4 Air Presses up to 10 Merkins/40 Air Presses

COT

Moleskin:

  • Light turn-out as we wrapped up Thanksgiving week, but strong effort by all the PAX
  • Ocho Cinco, Fish Taco, Lobster Roll & DK leading the way on the CDD/Jump Squat Suicide Ladder
  • Welcome to Maurice (Fish Taco’s cousin) who was in town from Virginia Beach for the holiday.  Wondering about Fish Taco’s sanity when he invited him to join him at a work-out outside at the end of November when temps were in the 20’s.  Hope you enjoyed it and safe travels home.
  • YHC had just enough time at end of work-out for a visit from Jack Webb.  Think I heard cheers as I announced we were not stopping at 8/32 but rather motoring on through to 10/40 to wrap up the day.

Announcements:

  • X-mas party scheduled for next weekend, 12/7, for Area 51 Pax.  TR and M TR generously serving as hosts for this crowd.  See weekly e-mail for E-vite and Sign-Up Genius for what to bring.

Better late than never

Floor Slapper made his debut as Q at Area 51 with Frasier covering 2nd half. Theme for the workout was white gloves.

1st Half – Floor Slapper

COP:  SSH x 20 IC, IW x 20 IC, Merkins x 20 IC

Indian Run around fields

Head over to rock pile, grab a friend, and circle up for:

  • Crunches
  • Merkins
  • Shoulder Presss
  • Run w/ 10 Burpees
  • Squats
  • Arm Extensions
  • Curls
  • Squats w/ push out

Mosey over to trail entrance for:

  • Merkins x 15
  • CDD x 15
  • Mtn Climbers x 15
  • Burpees x 5

Run trail & return to entrance for:

  • Dips x 20
  • Merkins x 20

Head over to playground for:

  • Pull-ups x 10
  • Dips x 20
  • Squats x 25
  • Run to telephone pole
  • Rinse & repeat

2nd Half, Frasier on Q

Mosey to track

  • Each PAX choose Mary exercise
  • PAX  selecting Mary exercise run lap while rest perform exercise

Head over to parking lot for:

  • Jump squats x 20
  • Diamond Incline Merkins x 20

Grab a piece of wall at front of school

  • PC x 60 sec
  • Merkins x 20
  • PC x 60 sec
  • Hand Release Merkins x 20

Sprint to rock and back

COT

Moleskin:

  • Excellent participation and support from PAX for rookie Q
  • Quote of the day from Joker,”What do you expect with all the body movement” as Floor Slapper suggested name change to “Strong Wind”
  • T-claps to Metro brothers, AP and Cat Gut, for traveling out to Southlands to support Floor Slapper in his inaugural Q

(Posted on behalf of Floor Slapper & Frasier)

 

The Prancing Leopard

(Posted by Market Timer on behalf of Frehley)
Snowflake and Honey Bee joined me (Frehley’s Comet) for a pre workout with Kettle Bells at 5:30. Once again, Camacho shows up for 10 minutes for a quick couple of sets with his wife’s walking weights…. FC also pulled out his wife’s leopard print ear warmer headband and almost earned himself a rename, but we let it slide.
Then the workout began  – Warm ups in cadence:
Side Straddle Hop x 25
Squat Jacks x 12
Lunges x 20
Merkins x 15
Monkey Humpers x 15 (Market Timer favorite). Grab ankles in squat position and raise and lower your glutes up and down… Actually these hurt if done correctly.
To second knee wall around the lake and did 4 exercises (2 rounds each at 15 reps)
Dips, incline merkins, jump ups, sitted knee raises (abs)
We ran 1 1/2 laps around the lake and met at the fitness trail for a “Mini Murph”
50 chin-ups or pull-ups (5 sets of 10)
100 merkins (5 sets of 20)
150 squats (5 sets of 30)
Mosey to parking lot above the fitness trail and did multiple exercises between sprints (sprint to middle and do the exercise, sprint to end and do the exercise, back to middle and do exercise). Repeat until the following exercises were completed:
Mountain climbers x 20
Burpees x 5
Carolina dry-docks x 10
Merkins x 10 with 2 6-inches for a 10 count
LBC’s x 20
Heels to Heaven with Dolly’s x 10
Bicycles x 15
Flutters x 15
Protractors
Mason Twists x 15
Bear crawls for 1 set in lieu of sprints.
Mosey to grass beside the lake and finished with Jack Webb ladders:
Merkins up to 5 and back down to 1 and shoulder presses up to 20 and back down to 4.
Mosey back to the Vine parking lot and closed with 30 Merkins.
COT

2 Players and Up

Two men gathered at McKee Road Elementary School to burn off some of the extra Thanksgiving calories.

The Thang

Standard warm up… you know the drill

Lunge walk and merkins combo

Little Baby Jog

Pull up and dip combo

Bear crawl / sprint combo

People’s Chair

Step Ups

Random pull ups, CDDs, and merkins

Trail Run

Merkins and dips combo

Mary

Moleskin

It only takes two for an official F3 workout, and two PAX it was.  My observations on a two-person workout:

-“Circle it up” just doesn’t work with two, but it’s hard not to say it.

-During opening warm ups it’s difficult to determine where to fix your gaze… prolonged eye contact in a two person workout can become awkward.

-Finding the right partner for partner exercises requires little thought.

-And all kidding aside… the fellowship is strong.  Strange Brew and I had a full year of fellowship conversation packed into 75 minutes.  It was a reminder that a small group… even a group of two… can have the full F3 experience.

 

I Agreed to What?!

9 posted this morning for a workout filled with audibles this morning by YHC.

The Thang

Mosey to baseball field for COP
SSH x 20, IW x 20, Low Slow Squat x 20, Hand Release Merkins x 10, LBC’s x 20, Peter Parkers x 20, Freddy Mercury x 20, Parker Peters x 20, Dolly x 20, Mountain Climbers x 20

Mosey to another baseball field for
Bear Crawl to 1st, Crabwalk to 2nd, Backward Bear Crawl to 3rd, Run home
Grand Slam Homer Karaoke Right
Same with Karaoke Left
To Field for some Mary

Mosey to football field & divide into 2 groups
Group 1 Sprint to 30 & back then Group 2 goes
Same to/from 50
Same to/from 80
Same to/from 100

All Line up on Goal
Sprint to 30 with 5-10 Merkins
Sprint to 50 – 5-10 Merkins
Sprint to 30 – 10 squats
Sprint to 50 – 10 squats

Finish with Sprint to 100 with 10 burpees then mosey back for COT

Moleskin:
Thanks High Tide for the opportunity to lead this morning. YHC agreed to do this before knowing that YHC was also going to be filling in as Q at Joust the day before which meant three days in a row. Normally, that’s no problem, but it’s a little problematic as YHC is trying to get rid of a nasty case of plantar faschitis. So this morning when the feet hit the floor and the pain in the left heel was almost unbearable, YHC thought “Why did I have to agree to lead today?!”
Thankfully though, the pain diminished enough to hopefully give the pax a decent Thanksgiving weekend workout.

Welcome to FNG’s Malware (from Durham) and Fret. Like YHC, Fret is an actual Charlotte native. #EndangeredSpecies. Fret, hope to see you out in the gloom in the near future.
Aye

#Jevlar

7 posted for a convergence of Joust & Kevlar on Black Friday

The Thang

Mosey to football field for COP
SSH, IW, Merkins, Low Slow Squats
Mosey to track
Warm-up 400 with called exercise at half point

Sprint & back to 25, 50, 75, 100 with LBC’s (10,20,30,40)
Same with Merkins (5,10, 15, 20)
Same with Squats (5, 10, 15, 20)
Same with burpees (5,10, 15, 20)

Mary led by several members of the pax leading their favorite exercise

Run a 400 with with called exercise at half point then head to Home side bleachers

Dips x 20
Derkins x 20
Centipede Run (make your way from one end of bleachers to the other going up/down the stairs & return to start point)
Rinse & Repeato

Back to track for one last 400 with 10 burpees at the 200 then head home for COT

Moleskin
Thanks to the guys who showed up on Black Friday. YHC thought it might be a workout of 1 but Hops HC’d the day before and YHC guilted Stagecoach into crawling out of the #fartsack to post.

Great work by all.

Sharing is Caring

7 PAX showed up for a morning warm-up. Sharing is caring, was todays theme as bringing you own challenge weight, PAX didn’t know we would all share in the pain, passing around a dose of pain.

The Thang

  • SSH x 25
  • Imperial Walker x 25
  • Squat x 25
  • Mountain Climbers x 25
  • Mercan & Kettle bell swap X 28
  • 1 Mercan, move weight to left side, mercan move weight left X 14
  • Flapjack, x1 mercan move weight to right side, X1 mercan move weight to right side, repeat until all Pax start grunting in pain
  • 25 Kettle bell swings
  • 20 Kettle bell snatch (X10 each side)
  • Jack Webz w/ Kettle bell overhead press X 14 with 10 count overheads (2 reps, then move left to next kettle bell)
  • 10 Count Body Builders! x 20 (or about that many) – like an 8 count body builder but with a kettle bell squat and press at the end

Round Robin – Each PAX Q’s for set of 14 reps.

  • Kettle bell curls
  • Squats
  • Windmills
  • Swings
  • Overhead press
  • Mercans w/ Row
  • Diamond mercans
  • (14 Laps around track per Wolfman, couldn’t pull off straight face, no go)
  • Line up Track side
  • Team exercise till PAX1 Fireman carry to next set of cones. Sprint to cones when last Kettle bell arrives for next set

Team exercise till PAX2 Fireman carry to next set of cones. Etc..

  • Team 1 LBC
  • 2 Squat
  • 3 Dolly
  • 4 On your back, to your feet
  • 5 Freddy Mercury
  • 6 Flutter
  • 7 Bicycle

Q – Over to Young Love

  • Mosey to School Wall
  • Wall Squat
  • Balls to the wall, with Mercans
  • Lap around to back of school
  • 30 Dips
  • Lap to front of school
  • Bear crawl to parking lot

 Moleskin

Nice morning for all PAX to come together. Sharing is caring, was todays theme as bringing you own challenge weight, PAX didn’t know we would all share in the pain, passing around a dose of pain.

Sharing kettle bells to distribute weight to distribute the load was fun. While making 14 laps around the track was a good idea for Wolfman on his Q, I think the PAX had another idea in mind. Thanks for sharing the load on Q, and YoungLove to takeover at the end. Getting smoked on the jack webz and moving kettle bell mercans was a new one! #TCLAPS to all!

On behalf of Liquor Cycle, Culkin.

 

Radar’s Birthday Bashing

The shovel flag was planted as 6 pax arrived for Radar’s 36th birthday bashing.  There was no clown with balloon animals, no bounce house…just a couple of sandbags in the Explorer and some rocks on the pile. This could have been the worst birthday party of all time.

The Thang

Run to the front of the school for a warmup of 20 SSHs (IC) and 20 high knees (IC).

Partner up. Partner A does left leg step ups with calf raises while Partner B runs a lap around the front school parking lot. Flapjack. Go until you get to 100 combined. Switch to right leg step ups with calf raises to a combined 100.

Run to the fields after stopping by Radar’s Explorer to grab 2 sandbags.  Drop the sandbags and then go grab a rock.  Back to field and drop the rocks and prepare for a brutal combination of pain.

  • Sandbag relay sprints while non-running pax do CDDs.  Each pax runs twice.
  • Then circle up with your rock for some JackWebb. Military push up and shoulder presses with your rock…1×4, 2×8…..10×40.

Run to the back exit from the field for some rail slides…1st set of rails lead with the right…2nd set of rails lead with the left.

Run to the Yellow Rose shopping center parking lot. Bear crawl to first island…10 burpees…bear crawl to second island…10 burpees. Sprint back.

Run to side gate of fields…locked. Scale the fence, some more graceful than others.  Back to the field and repeat the sandbag relay sprints and JackWebb with the rocks noted above.

Now time for some shots on goal…flat soccer ball…small soccer goal.  For the first round, 10 burpees after a miss…Pax go 0-6.  For the second round, another 0-6…some Mary after the first 3 misses and 12 burpees for each of the last 3 misses…36 burpees for Radar’s birthday.

Done. COT.

Moleskine

This began looking like another leg annihilation from Radar but as a birthday surprise, he quickly turned it into a shoulder beatdown. He’s an enigma, always keeping the Pax guessing.

At the rock pile, the Pax were warned to not be heroic.  Bulldog didn’t hear that and picked up a monster rock.  The Q challenged him to not put it back once he’d committed and so he lugged it to the field.  It made for some tough sledding during the JackWebb climb.  It was passed around among some of the Pax during the 2nd round.

The climb over the fence was a bit dodgy.  Bulldog scaled it no problem but then Radar went and got himself tangled in the vines on the fence.  All the Pax had that feeling of being embarrassed for someone. Probation almost bought the farm on his descent.

The Pax shots on goal were not very good…but it’s not like any of us have ever been professional soccer players…oh wait.

Announcements

  • Christmas Party
  • Joe Davis Memorial 5K Convergence

 

6 Rocks + 12 Rocks = Pain at The Rock

The SF was planted and a dozen of the Southlands pax closed out November in style with another assault on The Rock.

Thang:

Gummy’s Q:

Warmup

Jog around parking lot

SSH x 20
That’s enough warmup
Mosey to rock pile next to the baseball field
Find a partner and select a respectable rock
Catch me if you can
Partner 1 runs with rock
Partner 2 does 10 merkins and catches partner 1
Flapjack and repeat all the way around the church
Return rocks to their homes
Mosey to the top of North Face
Partner 1 runs a lap around the trees down the hill and up North Face
Partner 2 does leg exercises until Partner 1 returns, flapjack and repeat
Exercises: Jump squat, calf jumps onto curb, split squat jumps (aka Sister Mary Catherine’s), hip thrusters with one leg pointing straight up
Mosey to church wall
30 sec People’s Chair, all-you-got run around church dropoff driveway
45 sec People’s Chair, all-you-got run to the baseball field
Hops Q:
Plankorama for a couple minutes
Mosey to Hill at Rea Road entrance
Lunge walk down
Bear crawl 1/2 way up, Backwards bear crawl other 1/2 of hill
Flutter kicks x 20?
Rosalitas x 13
Freddie Mercury’s x 11 or 12 or 13
Backwards lunge walk down
Burpee broad jumps all the way up the hill
Plank at top
Mosey to baseball field
Grab a rock
She Hate Me – 10 minutes of the following 3 exercises:
Hand-release Merkins x 13 (no rock)
Louganis x 13 w/rock
Rock raises while in squat position x 13
Makhtar Ndijaye’s x 13
CCVs x 13R, flapjack 13L
Backwards run back to starting lot
5 burpees OYO
COT
Moleskine:
Great work by an even dozen pax at The Rock this morning.  Special T-claps to Spandex, FNG on Thursday who posted Friday and today, as well.  Strong work brother.  Good to have you as a regular part of F3Nation now!
T-claps also to Blades of Glory (BoG) who brought canned goods for Calvary’s pantry for low-income folks today since he missed the Thanksgiving convergence.  Lots of food to deliver to the church Monday.  T-claps to all the pax who contributed.
Gummy’s 1st 1/2 Q started out in painful fashion.  Catch Me if You Can after a short jog and just 20 SSH’s was unsavory.  Why did we even bother with the SSH’s?  Gummy, an accountant by trade, exclaimed, “That’s enough.  I don’t like to count.” — so the approx. 1 mile of Catch Me if you can got the pax smoked in the first 10 minutes.  Thank you very little.
T-claps also to Taffy, the only 2.0 to post this morning.
Announcements
Still time to signup for the Joe Davis Memorial 5k on Sat., Jan. 4th.  Convergence at The Fort, then coffeteria onsite, then the 5k.  Details on website, Twitter and weekly email.  Rock Thrill has all the details.
Enjoy the rest of the Thanksgiving weekend sports fans.  Speaking of sports, since YHC has the privilege of posting this BB  –> here’s hoping Michigan, South Carolina, Auburn and North Carolina win today.
YHC out.

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