Cue the music

Cue the music

10 of Area 51’s finest assembled on the grounds of Olde Providence Elementary for one of the least moderate workouts that Ascent has to offer.  Quarterly, we assess our progress by running a CrossFit benchmark workout called Cindy.  She lasts 20 minutes exactly, so we find ways to occupy ourselves for the other 40 minutes.  Here’s how we kept busy…

The Thang

Mosey to the tiny ballfield on the far right, just to give the usual field a rest, and circle up

COP (in cadence)

  • 15 Side-Straddle Hops
  • 15 Imperial Walkers
  • 15 Slow Toe Touches
  • 20 Arm Circles (10 fwd, 10 bkwd)
  • 15 Low Slow Squats

Mosey to the playground while YHC cues the music (playlist of mostly 90’s dance)

Cindy

  • 5 pullups
  • 10 merkins
  • 15 squats

Rinse & Repeat for 20 minutes  (Keeping track of your number of completed sets, which you’ll use to benchmark against past & future efforts)

Mosey back to the little field to catch our breath with some Mary

Mary (Q’ed by 2.0 Low Tide)

  • Elbow plank
  • Freddie Mercury
  • Mason Twist
  • LBC’s
  • Elbow Plank
  • Protractor
  • Sid-the-Kid  (Human trials of something Strange Brew picked up on his travels to foreign lands. You setup like a 45 degree protractor position and then make circles with your legs.)

KB work

Rested up and with abs sufficiently tightened, grab your KB and partner up with someone having a like sized KB, while YHC switches playlists to 80’s rock

  • P1 – Run to the sign on the far fence and back
  • P2 – Armor Builders – with 2 KB’s, complete 2 double cleans, 1 double overhead press, & 3 double front squats

Flapjack

Rinse & Repeat until each partner has completed 5 sets of each

  • 10-8-6-4-2 complex – 2-hand swing + goblet squat + Carolina Dry Dock

Without partners, complete the complex with the declining number of reps each time, 10, then 8, then 6, …

Now buff and a little tired, we turn it back over to Low Tide (triple hate) to bring us home with

  • Jack Webb – ladder up to 5 merkins & 20 air presses and back down

Time

COT

Announcements

New moderate workout on Thursdays will be beginning very soon, with Slim Fast and Geraldo as site Q’s.  Location is TBD.

Strong closing from Byron.

Moleskin

Strong work out there today by the entire pax, including FNG Drop Thrill (Wes Connell).  Our quarterly Cindy workout is the hardest, least moderate workout we do at Ascent.  It is easily modifiable, and it also provides us with a tremendous benchmark opportunity to see the progress we’re making in both strength and endurance.  So, that’s why we do it, despite the intensity.  It’s a great feeling of accomplishment and motivation for continuing your work when you see a new PR or continue to perform at levels that previously were unattainable.  T-claps, guys.

Some good mumble chatter and 2nd F out there today.  It began when YHC called for a mosey to the COP area while the pax were carrying their KB’s (and YHC had already prepositioned his KB’s #smarterthanIlook); continued with strong encouragement and comments during Cindy; Low Tide caught some T-hate with his Mary Q, which he loves; and YHC continued to promise and then be questioned about when the workout was going to be easier (having promised a relaxing KB workout after Mary – how can you relaxingly swing iron??).  Good times.

At the end of it, it seemed everyone had a good benchmark, had a good workout, had fun, and hopefully will have some mild, satisfying soreness tomorrow – the hallmark of a good workout.

A special welcome to FNG Drop Thrill, who had been EH’d by Byron & BLC for sometime before posting today.  Really glad you joined us today, and look forward to seeing you at future workouts.

Thanks, as always, for the opportunity to lead.

Prepare to Run!

(Posted on behalf of Frasier & O’Tannenbaum)

PAX knew it had to be 0700 as Floor Slapper wheeled into the parking lot at McKee Road Elementary.  Frasier took the lead as the PAX headed over to the parking lot next to the track for a short warm-up.

COP:

  • SSH x 20
  • Slow Squat x 10
  • IW x 10
  • Merkin x 10

Partner up (size does matter).  Partner 1 does push-up to balls to the wall while partner 2 runs one lap on the track.  Stop when you reach ten total.

Mosey to the back playground.  Partner 1 completes 30 step ups, 10 pull-ups switching grip each time, and 20 CDD.  Partner 2 runs lap around the school.  Flapjack

Jog over to the trail.  Partner 1 does 20 dips, 15 decline merkins, and 20 slow squats.  Partner 2 completes 1 lap on the trail.  Flapjack

Mosey to the wood stumps.  Partner 1 completes 15 jump ups, 15 incline merkins, 20 rock hoppers over the tires.  Partner 2 runs lap around the school.  Flapjack

Head over to the rock pile and find the biggest rock you can.  Partner 1 begins with overhead presses while Partner 2 runs suicides.  Flapjack and continue until partners complete 100 overhead presses.

Rinse and repeat with partners completing 100 bench presses.

Hand off to O’Tannenbaum for second 1/2:

Plank

Makhtar Ndiaye x 15

Partner Decline Merkins (with feet on Partner’s back) (3x)

Head over to the soccer fields for some field work:

  • High knees to 3rd cone, bear crawl with gramby roll at each cone (3x)
  • Burpee Ladder (5x)

Circle up for 5 MOM w/ special guest lead by Lobster Roll:

  • LBC
  • Russian Twist
  • Knees to chest and more. . .
  • Mtn Climber

Mosey to curb for curb walkers and lunges x 2

Jog to basketball goals.  Broad jump to end and back x 2

People’s Chair, Decline and Incline Merkins

Jail Break to COT

Moleskin:

  • Punctual as usual, Floor Slapper rolls in at 0700 and PAX knows it is time to get the work started
  • Lobster Roll and Slapshot get the award for largest rock for overhead press/bench press partner work
  • Joker and Ocho Cinco in photo finish for final Jail Break

Announcements:

 

 

Pre-Game Jitters

(Posted on behalf of Iron Horse)

14 men joined the pre-game warm-up before the Final Four – – YHC’s mighty Badgers still in the hunt…..those pre-game jitters causing a bit of over-engineering of the first half of the Q.

The Thang:

COP Warm-up:

Slow mosey around the track – stopping occasionally for various exercises….something along these lines

1.      8 Burpees OYO

2.      16 SSH IC

3.      8 burpees OYO

4.      16 IW IC

5.      8 burpees OYO

6.      16 groiners

7.      8 burpees OYO

Stop at Basketball Court:

1.      Gasser to loosen up:  free throw line, half court, free throw line, end line

2.      Basketball relay:

2 Teams

One guy does 5 BBall merkins, each arm…then dribbles down and makes 3 shots, then 5 BBall merkins each side…then dribble back

While waiting, the others on the team the others on the team are continuously working through the following progression

–        16 Dolly

–        16 LBC

–        16 Flutter

–        16 merkins

–        16 squats

Good humor here as the combination of merkins and an overinflated basketball had the pax shooting 12% from the field.

Mosey to center of field and pair up for the Final Four – 4 Corners: (this is where the pre-game jitters and a few glasses of wine created an somewhat overly complicated Weinke – – apologies to the pax).

P1 stays in center doing rounds of 8 burpees, 8 squats, 8 merkins, 8 louganis

While P2 runs to corner of field and performs designated exercises:

·        Corner 1:  16 CDD, 16 LBC

·        Corner 2: 8 pull-up, 8 jump squat

·        Corner 3: 16 wide merkins, 16 dolly

·        Corner 4:  8 diamond merkin, 8 lunge, each leg

[Hand off Q to Sweetness]

Grab a rock of appropriate size and circle up

2 rounds of:

·        Overhead press 20x

·        Curls 20x

·        Low Slow Squats 20x

·        Side Tri-Rise 20x (10 each side)

Return the rocks and partner up:

Pair-up (5x)

P1:  100 yd suicide

P2: performs exercise until P1 returns, then flapjack.

5 rounds through:

1.      Mountain Climbers

2.      Squats

3.      Merkins

4.      Groiners

5.      LBC

Group Sprints:  (3 rounds, down and back)

P1:  sprint 100 yds

P2:  starts when P1 reaches other end

Mosey around track back to Parking Lot.

Moleskin:

Fantastic weather this morning.  Hard to stay focused in the hours before Frank-the-Tank Kaminsky and the mighty Badgers put a crushing on Kentucky. The level of chatter rising above mere mumble indicated too low an intensity on the first half of the workout (we’ll be sure to fix that next time), but Sweetness ended strong with the suicides and sprints for his virgin Q.

Announcements:

Some last minute subs still needed for the MudRun.

Sure to repeat before the BRR so sound off if you’re interested in either.

Starfish, March Madness and The Blue Falcon Met at Olympus

7 Men entered into Olympus where there were 2 very different styles combined into one workout today as an Unstoppable Force Met the Immovable Object…what came out was a NASTY hour long beat down

The Thang:

GULLAH on Q

COP:

SSH x 20

Mountain Climbers x 15

KB Good Mornings x15

KB Diamond Merkins x 10

Starfish Circuit: Round 1

– Center Field meeting point

– KB Swings x 20

– Sprint to 1st Corner: Burpees x 10; Sprint to Center Field

– KB Swings x 20

– Sprint to 2nd Corner: Jump Squats x 15; Sprint to Center Field

– KB Swing x 20

– Sprint to 3rd Corner: Dips x 20; Sprint to Center Field

– KB Swing x 20

– Sprint to 4th Corner: LBC’s x 25; sprint to Center Field

Starfish Circuit: Round 2

– KB High Pulls x 30 (15 each arm)

– Sprint to 1st Corner; Carolina Dry Docs x 15; sprint to Center Field

– KB High Pulls x 30 (15 each arm)

– Sprint to 2nd Corner; High Knees x 20; sprint to Center Field

– KB High Pulls x 30 (15 each arm)

– Sprint to 3rd Corner; Pull ups x 15; sprint to Center Field

– KB High Pulls x 30 (15 each arm)

– Sprint to 4th Corner; Flutter Kicks x 25; sprint to Center Field

Starfish Circuit Round 3:

– Goblet Squats x 15

– Sprint to 1st Corner, Merkins x 20; sprint to Center Field

– Goblet Squats x 15

– Sprint to 2nd Corner, Squat Jumps x 20; sprint to Center Field

– Goblet Squats x 15

– Sprint to 3rd Corner, Derkins x 15, sprint to Center Field

30 Minutes

HOFF on Q:

March Madness: Mosey to Parking Lot with Blue Falcon (65lbs Sandbag and Basketball)

Pax line up in a line.  Perform non-stop called exercise while 2 Pax run down court passing Basketball Back and Forth

– Team must make basket in far goal, running and passing to first Goal and make another shot

– Infraction: Each Dropped pass, Anytime ball hits the ground or missed shot

– Each Infraction tallied up when Pax 1 and Pax 2 return.

– Infraction Penalty: ALL Perform KB Burpee Squat Thrusts

– Blue Falcon (65Lbs Sandbag moves each round.  Person with the Falcon does Side to Side Overhead Squat Thrusters

Round 1: KB Overhead Press; (3) Infractions

Round 2: KB Upright Rows

(6) Infractions

Round 3: KB Single Arm Snatch

(3) Infractions

Round 4: KB Bent over Row

(2) Infractions

Round 5: KB Bent over Row

(0) Infractions

Round 6: KB Swing

(2) Infractions

Round 7: KB Swing

(3) Infractions

Round 8: KB Swing

(1) Infraction

Round 9: Goblet Merkins

(5) Infractions

Round 10: Stagger Merkins

(3) Infractions

Round 11: Stagger Merkins

(2) Infractions

Round 12: Tricep Extensions

(2) Infractions

Round 13: Bicep Extensions

(4) Infractions

Round 14: Tricep Extensions

(2) Infractions

Round 15: Bicep Curl

(5) Infractions

Mary:

Supine Sit Ups x 25

Hip/Ab Rotations x 20

Flutter x 15

LBC x 2

COT

Moleskin:

Killer work out there guys.  I am running late on time and have to go, so sound off below.

Respectfully, The Hoff and Gullah

Unclean Animals

3 Men showed up for a somewhat non-conventional 6:15 pre workout KB session w/ music.   I brought out an assortment of various KBs that I have collected over the past 6 months, and Double E brought a few as well (including a 50 with double sized handle).  

Thang:

Standard workout commenced at 7AM  – Horsehead on Q

COP Warmup

  • SSH, IW, Mountain Climbers . . . standard fare
  • 10 burpees OYO

Mosey to practice field for Ark Loader – 50 yards across field with sprint back

  • Bear Crawl
  • Crab Walk
  • Frog Hop (2.0 suggestion)
  • Backwards Bear Crawl
  • Backwards Crab Walk (which is really forward #mindblown)
  • Backwards Run
  • Regular, Boring Run
  • Wounded Bear Left Leg / Right Leg switch
  • Karaoke Right
  • Karaoke Left
  • Bearaoke – sideways Bear Crawl – switch sides midway
  • Plank circle – 3 merkins – then bear crawl around one position and repeat  until full circle is completed
  • Plank circle – 5 LBCs – then crab walk around one position and repeat until full circle is completed

Indian Run to Behind School – Double E has Q

Animal Circus of pain including 12 stations:

Station 1 (jungleburners) was the pace setter – switch when completed

  • Hairburners with Snow Saucer (jungleburners)
  • Mountain Climbers
  • Merkins till you drop
  • KB swings
  • Jump Rope – speed jump
  • Squats with full bundle of shingles on your back (found in garage)
  • Mike Tyson’s punch out w/ small dumbbells
  • Long sprint around all Buses -cheese stringer
  • KB Overhead presses
  • Flutter press with large rock
  • Pipe Jumps
  • Burpee Delight

Finished with mosey back to hill for jailbreak and Mary.

Moleskin:

I’ll start this off by saying that I was absolutely smoked after yesterday at Kevlar.  After realizing that the Muscle Driver factory store is only a few miles from my office and being subsequently convinced to purchase a Kettlebell that is almost 1/3 my body weight (great sale going on now, I might add), I spent a lot of time on Friday testing it out.  Also did a bunch of pullups – which always make me hurt.

The warmup hurt me.  Even the SSH part hurt.  I barely made it through 10 Burpees OYO and then we hit the Ark Loader.  That was stupid hard and definitely not in my wheelhouse.  Double E and Countertop (almost) led the way, but my 2.0 Boondock smoked and taunted us as any good 8 year old boy should.  He began to suggest some very strange animal modes of transportation for us to try, but we only gave him the frog jumps (which were terrible).  After about 20 mins of Ark Loader, I was about to fall apart.

During the circle bear/crab event – it became apparent that most of us smelled very awful.  Reverse planking in a close circle with BO floating around is bad news, so we moved out of that thing as fast as possible.  Lots of unclean animals in this ark.

Double E put a lot of thought into the Pain Circus and had some interesting exercises to choose from.  When I say choose, I mean that since there were more exercises than PAX some patterns began to develop.  When I say patterns, I mean that the Burpee Delight station was basically non-existent and I don’t think many people did the flutter press with the gigantic rock either.  Admittedly, I had no servings of Burpee Delight (learned a lesson from Edmund) and remain unrepentant.

The jungle burners were absolutely awful.  The grass was tall and wet and the sled kept getting stuck.  Lot of knee crawling and pushing with awful facial expressions and sounds.  Making that the pace setter was cruel, but kept everyone honest.  Great effort by the PAX to keep this rolling for a few rounds.

Mud Run next week!  Thanks to the big guy Schnitzel for filling in the emergency slot our our team.

 

– Horsehead

Preblast: Ascent

First part of tomorrow’s workout (4/5) will be our quarterly baseline – Cindy.

Second half – we’ll throw around some iron, so please bring your KB (kettlebell).  Bring an extra one if you have it.

Aye

Let’s Get Ready To Rumble

Escargot planted the shovel flag and 25 men launched into another #F3Centurion workout. Runstopper joined us at the COP parking lot to make 26. YHC welcomed the Pax to the Fight of the Century.

The Thang

Circle up in the COP lot:

  • 25 (IC) SSHs
  • 25 (IC) Merkins
  • 25 (IC) Slow Squats
  • 25 (IC) Mountain Climbers

Run to the front of the school and find a spot at the picnic tables:

  • 25 Left Leg Step Up Squats
  • 25 Decline Merkins
  • 25 Right Leg Step Up Squats
  • 25 Incline Merkins

Plank – RAH, RLH, LAH, LLH, Mission Impossible for 2 10 counts

  • 25 Left Leg Step Up Squats
  • 25 Tricep Dips
  • 25 Right Leg Step Up Squats
  • 25 Merkins

Plank – Obligatory Runstopper Q-Jack for RAO, LAO & Mission Impossible – RLH, LLH

Run to the rock pile. Pick out something your momma would be proud to see you with:

  • 25 Behind the Head Tricep Extensions
  • 25 Bicep Curls
  • 25 Shoulder Presses
  • 25 CDDs

Return your rock and line up in the parking lot, even with the football field:

  • 100 yard dash to end
  • 100 yard dash back

Mosey to a spot in the student parking lot and circle up for some Mary:

  • 25 (IC) Flutter Kicks
  • 25 (IC) Freddie Mercury – 5 slow, 5 fast, 5 slow, 5 fast, 5 slow
  • 25 (IC) Dollies
  • 25 (IC) LBCs

Run back to the COP lot and circle up for the last round:

  • 10 x 10 – 10 burpees a minute for 10 minutes

Mosey back to start for COT. Thanks to Mermaid for the solid send-off.

Moleskin

Warm temperatures bring out the Pax. And #F3Centurion always has a solid group of men. Everyone pushed it hard in the Fight of the Century, during all our sessions of 100s. It was an honor to lead this morning.

Runstopper came in late and got lucky that YHC went to the usual COP parking lot. He parked there and joined us. Guess he had to jog back to his car…so we’ll call him even with the rest of the Pax.

Not a lot of chatter out there this morning, as the Pax were mostly business. Popping out 50 merkins from the outset will get you in that frame of mind. A lot of speedsters in the Pax during the 100 yard dashes. 10 burpees a minute for 10 minutes always sucks…never gets easier.

Welcome to FNG Teddy (T. Graham). Fraiser EH’d him for 3 months and he finally gave in. Great to have you brother…keep coming out. Men, keep relentlessly EH’ing.

Announcements

Need another MudRun replacement.

Need BRR alternates.

Service opportunity with kids at Colonel Beatty Park this Saturday at 9AM.

Immediately following Centurion every Friday, we have a 3rdF group, #F3TheStand, that meets at the Panera. Take the opportunity to join us.

 

 

Monkeys in the shadows…

COP

20 Mountain Climbers

10 IW’s

40 Merkins OYO

Head down to the hut

Partner up

P1 Right leg side step ups on bench left leg

P2 run around the church

Flapjack then repeato left leg

P1 calf raises

P2 run

Flapjack

P1 deep squats

P2 run

Flapjack

P1 Monkey humpers

P2 run

Flapjack

Run to top field, partners grab 1 tire

Partner 1 lungewalk around track with tire locked out over head

P2 5 burpees, chase P1 switch until 1 lap complete

line it up for sprints

P1 straight arm shoulder raises with tire

P2 sprint soccer field and back

Flapjack/Repeato 2 sets

P1 shoulder press

P2 sprint

Flapjack/Repeato 2 sets

P1 flutter kick

P2 sprint

Flapjack/Repeato 2 sets

P1 incline merkins

P2 sprint

Flapjack/Repeato

Return the tires,

back to small field for 30 seconds of Mary

Recover

Moleskin:

I felt like I needed to deliver a little mudrun training to the Pax that are going down to Columbia next week and Sussudio clocked us at 3.3 miles of running in between all of the legwork. Radar had his own brand of mudrun training going on during the burpee/lunge walk…. bomb squad lunges?  We registered a 0.00 on the merlot spillage meter which was a bit of a surprise,  this is a tough group.

Harley and I had discussed creating a monkey humper tunnel between the benches for some akward stairdown moments between the bible study group arriving at 0600 and the triple down, monkey humpin, bible study group of (F3) monkeys.  Instead TR, being the leader that he is, banished us to the shadows for that shameful exercise.

   Word is Brown and Chanel were seen napping and spooning in the car, listening to George Michael, and happy to avoid this beatdown.  C’mon boys!

Sign up for F3 GOLF!  We will begin public shaming starting next week and I’m sending TR after all Pax that haven’t signed up for some strong armed persuasion.

Diddy Kong and Stories From Chicago circa 1993

4 SPEARHEADs greeted 1 FNG (Angler 2.5ish) and a 40 pound sandbag in the gloom Thursday morning for a ruck around the block.

The Thang

Angler lead the group down over the river and through the woods to Grandma’s house.

Brief pause to reflect on good times with Grandma.

Continue on through the neighborhoods and back out on Camilla

COT

Moleskin

Great morning with the group.  Four miles overall distance (real men round down)

Welcome to our FNG from Austrailia – Angler’s 2.0, or 2.5, or something like that.  Hard to keep the count straight…  He was bestowed the name SANDBAGGER due to his unyielding grip on that sandbag for 90% of the ruck.  The name Diddy Kong was thrown around due to his DK’ing of the sandbag, but sandbagger seemed most fitting.  If he is half as strong as his dad, he could have probably carried that sandbag for another 20 miles no problem.  We hope you have a safe trip back to Austrailia, it was great to meet you!

Clueless told us an interesting story about his last experience in Chicago…  What happens at SPEARHEAD stays at SPEARHEAD.  Seriously.

Always a pleasure to join you guys for a ruck, looking forward to next time!

The Circle of Death…modified

It was a balmy 63 degrees this morning for a early morning sweat fest. Those who weren’t scared off by an ominous pre-tweet showed up for the fun.

The Thang:

Jog to field

Circle of Death (10 each – Burpees, Jump Squats, Hand-Release Merkins, Sit-ups. Then 9 each, then 8, then 7. You get the idea… Down to 1)

Grandmother mountain – The pax had fun at the bottom while each pax, one-at-a-time, ran up the hill, max-ed out on pull-ups, and came back down. Oh, and they called out an exercise for the rest to do while they waited. We did, as far as I can remember, Decline plank, Burpees, Diamond Merkins, Freddy Mercury’s, LBC’s, Dive Bombers, J-Lo’s, … (there were 11, and I’ve only got 7).

Partner up: Wheel-barrel. Leap Frog. Carry. Scrum-down (fail). Carry/Squat.

Stairs: Lunge-Walk up
The Naked Moleskin:

I think we had fun out there today! The Circle of Death was a good warm-up. Of course, it was modified from the Providence HS Rugby teams version (hijacked from my son). First, we did it at the beginning of “practice”, not at the end. And secondly, we started at 10 reps, not 17 or 18. Thank God for that.

There were plenty of little black tire pieces washing down the drain in my shower afterward. I’m still not sure where all of them were coming from though?

Triple claps to Baracus and Mr. Brady for jogging to the workout this morning. I hope the way back home felt harder than the way in.

Lobster Roll is definitely strong and mighty. His wheel-barrel’s go faster that some pax’s (who will remain nameless) mosey! And he may have been the only one to start to get the hang of the scruming work this morning. He could be on my rugby team anyday.

Good to see everyone out there this morning. Nice work!

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte