15 Pax were subject to YHC’s quick thinking whims.
The Thang:
Mosey to the Wells Fargo parking lot for a quick warmup COP
SSH X 25
IW X 25
Merkins X 15
Slow Squats X 20
Mosey to the far wall of Loch Ballantyne
20 burpees
20 derkins
20 dips
20 wall jumps
Lap around Loch Ballantyne and a plank o rama led by Runstopper.
Mosey to the far end of the corporate park(about .5 miles away) and find a piece of rope on the dock.
Shiver Me Timbers Jack Webbs
1 merkin(with feet on the rope) + 4 push presses, 2 merkins(with feet on the rope) + 8 push presses,……10 merkins(with feet on the rope) + 40 push presses. #crowdpleaser
Mosey to the hill up to the bridge and split into two groups.
Group 1 runs up hill and does 10 burpees while Group 2 does Mary at the bottom of the hill.Flapjack.
Group 1 bounding jumps up the hill and does 10 merkins while Group 2 does Mary at the bottom of the hill.
Flapjack.
Mosey to the haunted woods for
20 supine pull ups
10 pull ups
20 dips
Repeato
Mosey to the shores of Loch Ballantyne to walk the plank
Pax hold plank position while end man jumps over each of the planks until he reaches the end. Each pax completed two rounds through.
Partner up for a merkin wheel barrow race.
Mosey back to Launch.
COT
Moleskin:
Tiger Rag led a Twitter announced pre-Kettlebell workout for YHC, Wingman, and Runstopper. Muggsy joined in halfway through. It was a two-handed swing ladder. By YHC’s count, 420 swings were performed by each man. Ouch.
As the clock struck 6 AM, there was much mumblechatter concerning the scheduled Q’s(Dolphin) absence. YHC stepped up for the sole purpose of avoiding an additional hour of TR’s painful imagination.
In addition to many pirate themed exercises, there was additional mumblechatter of the Pax pulling of a Qtiny to avoid completing the Shiver Me Timbers Jack Webbs and during the hill runs. #yarrrrrr
YHC likes to invent something new when given the opportunity to Q. On such short notice, hopefully the nautically themed Jack Webbs sufficed.
During Coffeeteria, Market Timer got a text from Dolphin explaining that he had slept through his alarm. Thank you for the opportunity to Q Stonehenge for the first time, Dolphin. #ZZZZZZZZZ
Announcements:
Its been almost 36 hours since the completion of this workout so YHC has forgotten what was announced. Sound off in the blast if you’d like to have your voice heard.
An email went out yesterday changing the venue of November 10th’s Panthers vs. 49ers meetup. Instead of Strike City downtown, the Area 51 Pax will now be meeting at the Ballantyne Fox and Hound.
18 Pax ripped themselves from the fartsack to post for their Saturday downPAINment at The Rock.
The Thang:
Hops Lead:
Jog to COP
COP:
Merkins x 15
Seal Jacks x 25
Mountain Climbers x 25
SSH’s x 25
Squats x 25
Runstopper (LIFO) appears and leads the pax in some plankorama
Jog to baseball field
Grab rock
She Hate Me (10 min.)
10 Reps of the following 3 exercises:
Merkin Jacks
1-legged squats with rock
Makthar Ndjiaye’s *
* switched to burpees 1/2 way through
Jog to picnic tables
3 sets of 20 dips & 20 step-ups
Handoff to MallCop:
Form 2 Lines for Bear Crawl Indian Run 100 Yds, then Lunge Walk Indian Run 100 Yds.
Grab 2 cones and run down to pond then up North Face to front field.
Perform exercise called at cone 1, then sprint to cone 2 and back, and finish with exercise called.
1) Jump Squats x 20, sprint, Burpees x 10
2) Lunges x 20, sprint, Hand Release Merkins x 20
3) Squats x 30, sprint, LBC x 30
4) Carolina Dry Docks x 30, sprint, Flutter x 30 then Hold 6 inches
5) Carolina Dry Docks x 30, sprint, Rosalita x 30 then Hold 6 inches
6) Sprint Down & Back 2 times, Freddie Mercury x 30 then Hold 6 inches
Grab cones and mosey back to parking lot to drop them off. Form 2 lines again for more Bear Crawl Indian Run, however scratch that as cars kept interupting our lines, so jail break to the shovel flag.
CCV (Cumberland County Viaducts) x 15 L & x 15 R on the rocky pavement.
Finish with 10 Burpees OYO.
COT:
Great work today by all the pax for just a good old fashened workout. It was great having Ray Charles out with us even with his bum knee and YHC owes him an apology for starting our way out to the front of the church with a lower impact exercise to the knee to end up by doing lots of sprints and finishing off with a run back to the COT. I forgot you didn’t have your bike brother, so my bad. I hope your upcoming appointment goes well when you go back to the Dr about it.
Gummy admitted to the pax that he was jacked about an FNG that he had EHed to come out to The Rock, but then realized he told him the workout started at 8:00 instead of 7:00, thus the poor guy didn’t show for the workout. This one belongs on the NFL Sunday Night Pre-Game show as the other 17 of us pax that posted say to you “Come On Man!”
Announcements:
If you have any old bikes that you no longer need please let Tadpole know as he is participating in a non-profit to provide bikes to inner city kids and teach them how to ride.
HC on the email for the Christmas Party on Dec 7th. Thanks to Tiger Rag & M Tiger Rag for opening their homes and to Baracus for Qing the effort.
Also HC to the Panthers viewing party at Fox & Hound in Ballentyne, Sunday, Nov 10, 2013. Thanks to Bugeater for Qing this one.
Get your Area51 Mud Run Team or put one together and signup before Nov.1 through the F3Nation website.
The Thing:
Greenwave and Audit ran us through a warm up and triple claps to them for their first Saturday Q
Hand off to CSPAN
Continued COP
Mosey to soccer field
Sprints forward and backwards down the length of the soccer field -rinse & repeat
Line up for a race in groups of four
Prayer by Chino
Hand off to Deacon
Deacon shared a current family testimony on struggles, faith and perseverance. See the link provided below fo additional details.
http://m.nonpareilonline.com/news/local/council-bluffs-settles-multimillion-dollar-wrongful-imprisonment-lawsuit/article_ca41a3ec-353f-11e3-8736-0019bb2963f4.html?mode=jqm
Mosey to hill
Jacob’s Ladder: 7 burpees at the top then count down to completion
Mosey to the playground
One partner runs a lap while the other does pull ups, dips, step ups
COP: Parker Peters (15x), Praise Gods (15x), Oblique Ups (15x), Parker Peter Push Ups (15x), Superman (10 count -2x, 20 count – 1x), Chop Sticks (15x)
Sprint to circle
Moleskin:
Email group is no longer used – there is a weekly newsletter -use Twitter for everything else
There is something for everyone every day of the week now with the new AOP at NAFO HS 0530 on Wednesdays
Prayer Report – Beast, Real thing and Chino all shared good news and continued prayers for Deacon’s mother
6 PAX gathered around the SF ready for whatever the morning had in store for them. After we were done, everyone was ready for the rest of their weekend.
First half, Turkey Leg takes the lead:
-Couple warm-up laps around the soccer fields and then circle up for COP:
Head over to the rock pile, find a friend, and then jog back to front of school. Partner up (size does not matter)
Return rocks and Abacus takes the lead for 2nd half
6 MOM
Head to center light pole for the Starfish
Head over to side of school and grab a piece of wall
Head to front of school and give the legs a break. Jack Webb shows up to make sure the upper body is not forgotten
Circle up for a final 2 MOM
COT
Moleskin:
PAX got in some good mileage without having to travel far. Definitely feeling it in the legs after that last lap around the school while carrying our rock.
Slapshot ready a little early for the cooler temps expected in the next couple days, with long sleeves and wool hat.
Strong effort from O’Tannenbaum even after missing a few Saturdays due to 2.0 soccer games.
Seersucker able to get in one more work-out prior to arrival of his second 2.0 as his M is due any day.
Thanks to Floor Slapper for taking us out.
Announcements:
6 PAX saluted the VSF and set off into the gloom with hopes that the preblast tweet of “no running” wasn’t a joke.
The Thang
COP:
Circuit 1 (playground):
Walking lunges to concession stand
Circuit 2:
Mosey back to playground
Circuit 3:
Walking lunges to field
(discussion of CrossFit games and overhead lunges for inspiration – and to catch our breath)
Circuit 4:
Transition to Low Tide, skipping Circuit 5 due to time constraint (wrong!)
Mary:
Mosey to the wall for some People’s Chair
Mosey back to field, after YHC realizes we have a little more time left
Circuit 5:
COT
Announcements:
Pele reminded us of the 5k run in memory of Rock Thrill’s brother, Jan 4
Area 51 Christmas Party at Tiger Rag’s home – look for email with details and to RSVP
Moleskin:
YHC and the PAX seemed to embrace trading for running for extra circuits today, with everyone feeling a little worn down lately. Based on the labored breathing, second thoughts may have been given to the trade from time to time, but overall, it seemed a fair trade, at least for today.
With some heavy breathing as background music, YHC reintroduced the pax to a “real” mosey – a walk with some lunges thrown in – none of this running or jogging stuff! The “metro mosey” may return, but for today, it wasn’t missed.
The AMRAP+2 pullups were acknowledged as something we all don’t get enough of and could stand to do more often. Strong work today. Look for pullups to be a fairly regular Ascent feature – we have the facilities to do them, so might as well use ’em.
Traversing the monkey bars was something that YHC realized at the YL Mud Run that he hadn’t done since 8th grade. We worked that in today, agreeing that it was much harder than when we were kids, or at least, that’s the way we remember it (so it must be true).
Passport vs Low Tide – apparently not challenged sufficiently, Passport challenged Low Tide to a foot race between circuits 2 & 3. Low Tide looked to have edged out the win, based in part on his svelte frame, which allowed him to more easily slip between the fence, light pole, and obstacles on the playground. In full disclosure, Passport was sporting a light ruck today, as he begins his prep for the Feb GoRuck.
Passport vs Low Tide – The Rematch – hearing the mumble chatter, YHC lined the men up on the pavement for a rematch and offered to hold Passport’s ruck at the finish line. Before YHC reaches the finish line, footsteps were heard just in time for YHC to turn around and see the men blow by. Passport had the edge on this rematch. LT claims Passport got a headstart, but YHC didn’t see it so it must not have happened. All square: 1-1. Watch here for future updates on this brewing rivalry (speaking of brewing, Strange Brew has also been known to challenge triple-hate Low Tide, who seems to love it…).
Strong work by the entire pax today. Pushing ourselves like this will make us stronger! Thanks for your continued encouragement and indulgence. It’s always an honor to lead the group.
The shovel flag was planted at the entrance to the Proving Grounds as 6 men stepped into the ring for the Fight of the Century.
The Thang
Warmup lap around the McAlpine track and then onto the soccer field for 100 reps (in cadence) in COP:
10 x 10 = 100
Century Club
100s
Mosey to the side parking lot. On your six for 100 reps (in cadence) of Mary:
No mas. COT.
Moleskin
Announcements
12 brave men agreed to sign their lives away this morning and accept all of the physical and emotional pain that Joust requires.
Warm up: Not one
The Thang:
The workout was to complete AMRAP of each exercise in the amount of time decided by YHC.
Exercises:
1-Burpees in the parking lot (approx. 2 minutes)
2-Run to stadium. Complete 3 trips running up and down stairs then complete 25 dips..rinse and repeat… rinse and repeat…non stop.
3-Complete wall plank merkins alternating regular merkin then diamond merkin (new exercise… needs some work)
4- Jog to end zone. Running end zone to end zone, when whistle is blown drop and complete rock hoppers until whistle is blown again then begin running until whistle is blown then rock hoppers… rinse and repeat non stop for 700 yards.
5-Grandmother Mountain work. Complete 20 LBC’s at top of mountain and 40 mountain climbers at the bottom. rinse and repeat non stop.
6-Mary workout- From plank position complete Slow Spiderman (aka… Peter Parkers… Thanks Callaway for the clarification….I finally get it!) right knee to right elbow and hold..then left. Slow Freddie Mercurys then 30 FM’s at normal cadence.
7- Repeat exercises 1 through 5 in reverse order (in shorter time limits)… #5-40 CDD’s at bottom; ending where we started with burpees in the parking lot.
Moleskin:
-If you have ever posted at Joust you are aware that Charlotte Christian School requires pax to sign a waiver each workout. Someone finally read some of the waiver aloud this am and the pax got a chuckle that the waiver actaully states that CCS is not liable for physical and emotional distress associated with F3 workouts.
-YHC had not planned to use the whistle this morning, but after receiving and email from Joker yesterday mocking my whistle… I had to bring it out. #addedemotionaldistress. YHC now has a new found respect for basketball refs who run up and down the court with a whistle in their mouths. Completing rock hoppers in between running with a whistle in your mouth = added O2 deprivation.
-Not much chatter our there this am; with the exception of Crotch Rocket… I believe (it was dark). Note to self… crank up the O2 deprivation next time he post!
-Strong effort by all this morning. Thanks Stone Cold for letting me lead.
Annoucements:
-New Saturday gear workout starting Oct 26th at Elizabeth Lane Elementary. Bring your kettle bell or some sort of weight.
-Area 51 Christmas Party will be Saturday Dec 7th at Tiger Rag’s house. Evite was sent out yesterday to all Area 51 pax… see Baracus if you did not get the evite. TR is looking forward to seeing all 435 pax + spouses celebrate Christmas at his place! Thanks TR and M TR for hosting.
23 men, all accounted for, rolled into Charlotte Catholic HS to find the Q had some implements to help with the weekend downpainment.
The Thang:
Grap either a jump rope or bricks and jog to parking lot for warm up
Jog to bottom of Little Ave. Pax with jump ropes start jumping while Pax with bricks run to top of Little Ave and back while watching out for cars – busiest road in Charlotte at 5:45am. Flap-jack and repeat for two rounds.
Jog to school entrace for some alternating jumping rope and circuit work. Bear crawl/lunge walk up ramp, crap walk down patio, balls to the wall walk. Flap jack with jump ropers. Short plank while PAX finished up.
Jog to parking lot for some jump rope and sprint work. Partner 1 sprints down to light pole with bricks and back while partner 2 jumps rope. Switch and then repeat, increasing each round to next light pole for a total of four rounds (parking lot is longer than it appears in the mirror).
A few minutes of mary (all X20) – Flutter, Dolly, High Flutter, Rosalita
Naked Moleskin
Q figured it would be a nice mix to have bricks and jump rope given the comments about the bricks from my last outing. The pax can blame my ten year older daughter – she loaded the bricks in my truck last night with a wicked smile on her face.
I don’t think the picture I found is Runstopper but can someone confirm. His son was skipping rope much faster than pops but the picture is of a much older man.
Centurion is becoming the young man’s hang-out. Even with WD MY Shirona in the pax we still had an average age under 40. Just glad he keeps showing up. However, I’m getting hoarse from yelling hate during COT.
Abacus must have done an extra round of the sprints since a Chepul never comes in last. That or he just picked the wrong partner.
Shout out to Stoli for making the long drive down from North Country. He has been a great co-worker for two years as you cannot find a more dedicated and hard working individual. Typical F3 man. My company will miss him but I’m glad he has an opporunity to advance at employer that is much closer to his home.
Thanks to Hops for taking us out
Announcements
Watch out for announcement on upcoming 5k race and convergence in Fort Mill. Rock Thrill is the Q (I guess)
Tutoring continues at Billingsville and AG Middle School
Purple Haze continues to lead some 2nd and 3rd F at Panera after Centurion every Friday
Need some new Q’s for Centurion. Time for some Hates/Hate Hates to step up.
Two die-hard SPEARHEAD pax showed up in the gloom to show respect to those about to complete the latest GORUCK challenge launching on Saturday morning.
Lets get down to business:
Warmup (Rucks off):
SSH x 20
IW x 20
Windmill x 20
Merkins x 10
Mountain Climbers x 10
The Thang (Rucks On):
Line up on Sideline for:
Ruck press x 12
Ruck straight out press x 10
Ruck bent over row x 10
Ruck squats x 15
REPEATO
Hold em High. Rucks overhead & move out around the track – move until everyone has to drop their rucks to their chest. No shoulders, no straps. 1 lap.
Line back up on sideline – rucks on
Jack Webbs to 10
Selection Quality Merkins x 10
Flutters with rucks overhead x 20
Ruck press x 20
Mosey to other side of the Field
Merkins x 10
Mosey back to other side
CDD x 10
Mosey back to other side
Hold em High. Rucks overhead & move out around the track – move until everyone has to drop their rucks to their chest. No shoulders, no straps. 2 laps.
Moleskin:
Today gave the pax a chance to enjoy lots of 2nd F and discuss the latest GORUCK news & happenings.
Even though there were few pax this morning, there was more than enough pain to go around.
Dora had sent a message the previous evening in regards to the proper exercise form as it applies to Selection. The SPEARHEAD pax took this to heart and did all exercises with the proper form. No arm jiggles or pickle pounding this morning.
Much love to all of our brothers about to take on the GORUCK Challenge this evening.
Aye!
14 men showed what they are made of, then left.
The Thang:
Mosey to Soccer Field
PRE-THANG BOM
COP
SSH x 30
ARM CIRCLES x 10 each way
IWs x 31
Maktar Jai x 20
Indian Run to Football Field
PARTNER-UP (Size mattered this morning)
P1 Star Jumps & P2 runs 20 yds-return
Flapjack
P1 Hand Release Merkins P2 runs 40 yds-return
Flapjack
P1 Slow Good Mornings P2 runs 60 yds-return
Flapjack
P1 Low Squat Jump Turns P2 runs 80 yds-return
Flapjack
P1 Burpees P2 runs 100 yds-return
Flapjack
Plank until all complete
PARTNER CARRY (Crowd Pleaser)
Partner carries to 20 yds
Flapjack
10 burpees when complete
Partner carries to 40 yds
Flapjack
10 burpees when complete
Partner carries to 60 yds
Flapjack
10 burpees when complete
Partner carries to 80 yds
Flapjack
10 burpees when complete
Partner carries to 100 yds
10 burpees when complete
Plank until all complete
FNG, Muffler, gave a ten count
Partner OVER/UNDER X15
Flapjack
Partner BTB squats x15
Partner Hand Slap Merkins x20
Repeato x 2
Skywalker gave us a 30 count in preparation for what was to come…
Jack Webb 10&40 in cadence…VERY STRONG
Mosey to front parking lot
Runstopper Audible to Plank until all arrive…nice
COT
BOM
The Naked Moleskin:
The pax was en fiero this morning! From Ninja Turtle to Greyhound, and all in between, it was obvious that each came to improve himself today. Nice teamwork on the Over-Unders after an exhausting partner carry of 300 yards…with 50 Burpees, total, thrown-in between each leg.
It is sometimes difficult to explain the intense atmosphere that often exists from one posting to another. You guys were great…especially during the JW! Awesome commitment to yourself and to your fellow pax! YHC wishes to thank Bugeater @JasonHilliard for inspiring the partner carries as a tribute to the 36th obstacle of The Mud Run and for inviting him to Q, @Skywalker_F3 for his Pre-Thang BOM touch, Runstopper @CarrySwan for his contagious love of the JW, Greyhound for partnering today, Muffler for joining us and for eventually adjusting his cadence of his first ten-count, @MallCop_F3 for the Hand-Release Merkin idea, and all who posted for their individual contributions today. Never lose sight of the impact each man has on another…outside of himself.
Aye…
Announcements:
HDHH Wednesdays at The Lodge…Contact Bugeater for more information at Jasonhilliard@gmail.com or @jasonhilliard
Rock Thrills family hosts 5k in January. More to follow. Should be a big F3 showing.
Spring Mud Run Registration DUE NOVEMBER 1st. Get with Stage Coach. @Stagecoach_F3 OR tj.zitney@gmail.com