Here’s a story, of a lovely lady
The shovel flag was planted as 29 pax (including 3 FNG’s) posted on a cool, crisp morning at Death Valley.
Warmup lap around the parking lot and down to the baseball field.
COP:
- 10 Burpees
- SSH x 25
- 9 Burpees
- IW x 25
- 8 Burpees
- Slow Deep Squats x 25
- 7 Burpees
- Merkins x 15
- 6 Burpees
- Wide arm merkins x 15
- 5 Burpees
- Staggered arm merkins (R) x 15
- 4 Burpees
- Staggered arm merkins (L) x 15
- 3 Burpees
- Firkins (finger tip merkins) x 10
- 2 Burpees
- Carolina Dry Docks x 10
- 1 Burpee
That’s enough of that. Migrate over to the bleachers.
Circuit work:
- 15 Supine pull-ups
- 20 Dips
- 25 LBC’s
- Rinse and repeat
Jog over to the track and partner up
- Partner 1 runs a lap
- Partner 2 flutter kicks until partner returns
- Flapjacks
- Rinse and repeat, replacing flutter kicks with Dolly’s
Mosey over to the neatly lined football field and circle up
Ring of Fire:
- 1 pax runs around the outside of circle when everyone else does AMRAP of called exercize.
- Runner calls the exercise
- Exercises ranged from merkins, LBC’s, burpees, CDD, HTH, lunges, man-makers, and many more
- Great variety of exercises chosen by the group
- Finish the ring of fire with 10 final burpees OYO
Moleskin:
- There’s nothing like a burpee ladder in COP. Throw in some merkins in between and YHC is truly smoked. At a couple points, I thought my arms might give out during the merkins.
- Before the workout, Salt Lick announces that he would not do any burpees due to a back problem. Hearing this, I told him he might be kind of bored. Then he said he would replace burpees with merkins. That must have been an extra painful COP for Salt Lick. Sorry man.
- The ring of fire brought out some creativity from the pax, although not at first. Merkins were called by 3 out of the first 7 guys…you know we have other exercises we can do, right. YHC heard tons of mumblechatter during the ring of fire. It was fun to hear the pax call an exercise to inflict pain on his brothers. You will see this again soon.
- FNG One Night Stand announced at COT that he didn’t know any other exercises to call in the ring of fire, so he said burpees. #unsavory
- Probably the best moment of the morning happened in COT. FNG ***** announced himself as Tom Brady then Brady Bunch. I can’t remember who, but someone said no, he’s an FNG…trying to name himself (or at least throw out ideas). In sticking with the Brady Bunch theme, he was very quickly named Marsha.
- Welcome to the 3 FNG’s this morning. Good work out there, hope to see you back out soon.
- Thanks for coming out to Death Valley. It’s always a pleasure to lead such a strong group.
Announcements:
- HDHH tonight – 6 pm at Vintner Wine Market and The Lodge.
- New Friday workout, Joust, starts this Friday (0530-0615) at Charlotte Christian School. Stone Cold is the site Q.
- Area 51 3rd F workouts Wednesday, Thursday and Friday. Check website, twitter and/or weekly email for details.
Fashionably Early!
The F3 Anvil shovel flag (One of the best looking shovel flags in all of F3 I must say) was planted in the a crisp gloom where 17 men including 1 FNG gathered for some Fall festivities. YHC overheard some of the PAX say they should had brought a jacket when they stepped out of their cars – not to worry, it won’t be needed!
The Thang:
Warmup
- Jog around the parking lot with a little backwards run & karaoke mixed in.
COP
- SSH x 20
- Merkin x 20
- LBC x 20
- IW x 20
Mosey to the “sweat box” (aka the field house for a little bench work)
Round 1:
- Jump ups x 25
- Dips x 25
- Decline Merkins x 25
- Move it to the grass for 10 Burpees OYO
Round 2:
- Jump ups x 25
- Dips x 25
- Incline Merkins x 25
- Move it to the grass for 5 Burpees OYO
Plank till everyone is fininshed – Left arm, Left leg high. Right arm, Right leg high.
Next up was a little Indian Run around the campus of Calvary. Over the parking lot, down 51 and around through the grass in front. We ended at the lower field of dreams for a little more pain:
Round 1:
- Bear crawl to 1st base, 10 merkins
- Crab walk to 2nd base, 10 wide arm merkins
- Crab walk to 3rd base , 10 diamond merkins
- Bear crawl to home plate, 10 CDD’s
- Plank work
Round 2:
- Lunge walk around bases, 10 merkins at each stop.
- Plank work
Mosey over to hill at the Rea Rd entrance:
- Bear Crawl down
- Sprint up
- Plank
- Backwards lunge walk down
- Bear Crawl up then sprint to second parking lot and circle up for some Mary
Mary was skillfully executed by Baracus:
- Flutters x 20
- Right leg flutters x 15
- Left leg flutters x 15
- Dollie x 20
- Freddie Mercury x 20
- CCV x 13 each side
Jog back to COT with a little backwards run and karaoke mixed in for good measure!
Moleskin:
- Upon arrival, there was a CMPD cruiser stationed at the entrance – must have been there to escort us in style.
- Indian Runs around Calvary are always a crowd pleaser…
- We learned a new use for gloves during Mary. CCV’s will make quick work of an elbow without them.
- It was a pleasure to post with you this morning gentleman!
Announcements:
- 3rd F 2nd meeting this morning at the Starbucks near Trader Joes, Rea Rd.
- Young Life Mud Run on September 28th at USNWC.
- HDHH – Vintners in the Arboretum and the Lodge at Rea/Colony – 6pm
-Boutique
Pre-blast: Devil’s Turn
Ok, the Bee is going to hijack Devil’s Turn again this week. This time I cleared it with the Q’s though. So it’s legit!
Same as last week, let’s start at 5:15 am (4-milers start at the same time) from the parking area at the Four Mile Creek Greenway (across the street from Starbucks and Trader Joe’s at Bevington Place and Rea Rd.).
Run 2 miles to South Charlotte Middle School (site of Death Valley) – see directions included below.
Use the running track for the following proposed workout. For the 4-milers, the workout is optional since this will be distance in addition to the 4-mile route. In fact, all the track work is optional as each PAX can choose their own speed for the goal of 8 times around the track (2-miles).
– 400m (1 lap) at applicable pace (individual PAX choose their own pace from Bratwurst’s calculator)
– 2 minute Recovery
– 800m (2 laps) at applicable pace
– 2 minute Recovery
– 1600m (4 laps) at applicable pace
– 2 minute Recovery
– 400m fellowship lap before heading back
Run the 2 miles back to COT
Before posting, get your target pace for each of the distances from Bratwurst’s online calculator. The goal of each of the distances is to run them at your prescribed pace and not faster. http://www.runbayou.com/jackd.htm
Here is the proposed path to get to S. Charlotte Middle school from the Greenway parking lot:
- Go east on Bevington Place toward Rea Rd. and cross over into the neighborhood
- @ Dead End – Turn Rt on Coburn Ct.
- @ Dead End – Turn Lft on Brownes Pond Ln
- @ Dead End – Turn Rt on Rosecliff Dr
- @ Dead End – Turn Lft on Strawberry Ln
- S. Clt Middle School on the left in 0.4 mi
Strawberry Suicides
First time Maul Q Strawberry brought games and suicides to 24 boys from the South.
THE THANG
– Mosey to center lot.
- SSW x 25
- Slow Merkins x 21
- Imperial Walkers x 20
– Mosey to fountain. Grab a section of fountain.
- 20 jump squats; 20 dips; 20 decline Carolina Dry Docks; (Repeato) – after 2nd plank up and arm/leg raises until all done.
– Break up onto 3 man teams
- 1st man – flutter kicks (300 team total)/ 2nd man – merkins (300 team total)/ 3rd – run around Qdoba/Jo Jo bldg. When runner returns; move down the line (2nd man run; 1st man – merkins; 3rd man flutter)
– Mosey to back of Theater
- Top teams (equal # of teams top to bottom) choose punishment for bottom teams – 30 burpees or 4 hill grass climbs at theater. Winners = wall sit (after 15 burpees or 2nd hill climb – winners = balls to wall until last man done)
– Two lines single file
- Each man in line does SSH in cadence/rhythm while the leader does suicides (cones = 10, 20, 30 yards), next man up; last man fall in line and SSH in cadence.
- Losing team choose winners poison – 20 merkins or 2 hill climbs. Winning team does other
- Repeato – LBC’s while you wait
– Turn over to Mic Check for final pain and/or Mary
- 10 star jacks
- Sprint up the hill
- repeato
MOLESKIN
What a great cool morning for my 2nd time as Q – perfect weather for team races and suicides. Nice turnout with 24 men crawling out of a warm bed for punishment. Nice short warm up before the real fun began. Nice friendly racing among friends – little did they know that the winning teams will chose the losing teams punishment – otherwise, some of the teams would have kept a better count and not done over 300 merkins and flutter kicks (#counting is imperative). Also should have confirmed that we all should run counterclockwise around the building (head on collision this early not cool). Funny that no one chose burpees as punishment (thanks guys; you’re the best). Most ran up the hill anyway because no one remembered if they were on the winning team (sort of like our Carolina Panthers). Not sure that the SSH in cadence while waiting in line for suicides was well received. One Pax counting and over half stopped a little over half way through – had to audible that one. Because I’m a nice guy I took Chipotle’s advice for LBC’s for the 2nd round instead of more SSH. Then turned over to Mic Check for some Mary although I would have reconsidered if I knew he was going to have us run back up that hill in between star jacks.
Kinda wish Haggis was here…
14 brave souls came out this morning for this Haggis inspired workout.
Haggis posting for Chipotle – verbatim.
The Thang:
25 x SSH
15 x IW
10 x Merkins
10 x Slow Squats
Short Run to building 1
Bear Crawl length of building
Short Run to building 2
20 x Dips
Short Run to station 3
10 x burpees
Lung walk 20 yards
Short Run back to building 1
20 x merkins
Short run to building 2
20 x jump ups
Short run to station 3
20 x slow squats
Mosey to the wooded trail
Split in 3 groups for 3 sets of 3 exercises
15 x pull ups x 3 sets
15 merkins x 3 sets
10 burpees x 2 sets, audible on last set x 5
Mosey to parking lot for Mary (led by Mighty Mite)
25 x Flutter
25 x Dolly
25 x Rosealita
25 x LBC
Mosey back to station 3
10 x merkins
Short Run to building 1
Bear Crawl length of building
Short run to building 2
20 x dips
Short run to station 3
15 x slow squats
Mosey back to The Vine
Jack Webbs up to 5 and back down (led by Fish Taco)
MOLESKIN:
It was really nice work by the PAX today. I saw some new faces today, thanks for coming out. Big thanks to Mighty Mite for leading Mary, and Fish Taco for leading Jack Webbs. I was completely exhausted, and needed some help. Heard a few “I kinda wish Haggis was here”, so I will take that as a compliment. Want to give a shout out to Philmont, he sprinted past me back to the Vine restaurant, dude was shot out a cannon.
PreBlast: SPEARHEAD – Special Workout – Saturday 9/28/13 – 0700
- We will be hosting a 1stF & 2ndF Mini-Ruck workout in Charlotte on 9/28/2013
- The workout will take place in the Charlotte Metro area – Exact launch point TBD.
- This will be a great way to further your training for your next event.
- The workout will consist of a 1stF portion and 2ndF to follow (Ms/Family welcome at 2ndF)
- Please register by 9/24/13. The workout is free, but we would like a head count so we can plan routes and coupons.
Questions? Email SPEARHEADf3@gmail.com or tweet us @SPEARHEADf3
New Friday Workout starts 9/20/13
JOUST, the latest addition to the Area 51 (Charlotte South) lineup starts this Friday.
What: Traditional Bootcamp
When: Every Friday 0530-0615
Where: Charlotte Christian School (park near Upper School building – in the parking lot on south side of campus. For those of you whom are directionally challenged, that’s the far right side of campus if looking from Sardis Road).
Who: StoneCold (Site Q & QIC)
Is this Fast Twitch or Skunk Works?
The SF was planted by SC (albeit painfully in the parched terrain) at CDHS & 40 of Area51’s finest (actually McGee was a welcome guest from Metro) hit the pavement running…
Thang:
Grab your KB and jog to the 2nd ring of the church lot. Leave the KB and quick jog exactly 400m around the church.
Abbreviated COP:
SSHs x 25
Merkins x 15
Round 1:
40 2-handed Swings
30 High Pulls (15R/15L)
30 Clean & Press (15R/15L)
AYG 400m run around church
Round 2:
25 Decline Merkins (legs on partner’s back); Flapjack
40 Renegade Rows (20R/20L)
40 Upright Rows
AYG 400m run around church
Round 3:
40 Push Press (20R/20L)
30 Seated Bicep Curls (Sumo Squat position) – some of the pax alternated arms, others incl. YHC did 2 hand curls
26 Stagger Merkins w/KB (13R/13L)
AYG 400m run around church
Round 4:
30 2-handed Tricep Extensions
20 Goblet Squats (form police in full effect on this)
20 Spartan Burpees
AYG 400m run around church
Plankorama for a couple minutes
6MoM w/KBs:
Dolly x 13 w/KB press
Russian Twist x 10
Flutter x 13 holding KB w/arms extended
LBC (no KB) x 20 (I think?)
Jog to HS lawn
COT
Moleskine:
At the 0530 call to launch, Spielberg, apparently not prepared for this particular production of SW, asks YHC – “Can I borrow a KB?” YoYoMa to the rescue.
The mumblechatter started early on the quick 400m warmup lap. 49er, after a several month hiatus from SW (kotters, btw) – grumbled about how he chose SW to get a break from the running at Fast Twitch. Sorry YHC didn’t fully oblige…but the men only ran 5 laps (1.25 miles), so the pax mumblechatter fell on deaf ears….frankly think YHC is actually going deaf since turning 40. If that comes to full fruition, that would make me immune to Tiger Rag’s verbal assaults. #silverlining In fairness to Tiger Rag – he did help YHC with the mapping of the 400m route and the form for the high pulls….since YHC is not exactly adept at throwing the KB around as you all saw.
Bananas finally “peeled” himself from the fartsack and joined the pax a few minutes late (couldn’t resist the dig or the bad joke). Rumor has it he was heard whimpering throughout the workout about missing his beloved clown car.
Bugeater and a couple of other pax who donned the smokeboots for the AYG 400m runs clearly paid no attention to the warm-up lap route as they only ran about 337m on the 1st lap. The rest of you stand-up and be called out.
Semi-gloss, who was FNG to SW – hope you’ll make SW a regular part of your weekly downpainments…and YHC speaks for all the pax when saying: “Thank you for keeping your shirt on.”
Speaking of shirts…..welcome also to FNG Ike, an EH by YHC. His sleeves were much shorter than those typically worn by Stone Cold and Brown. Nevertheless, Tina’s got some stanky laundry to tend to.
All joking sort of aside, the pax did well. Mixing the AYG runs in with the KBs is no easy task — but you men got after it. Thanks for waiting for YHC to finish some of the KB exercises before heading out on the runs.
Announcements:
New workout – Joust – launches this Friday, Sept. 20th at Charlotte Christian School at 0530. Boot camp format. Park to the far right (when facing school from Sardis) of the property and look for the SF. Stone Cold is your Site Q. He officially handed the Site Q responsibility of SW to Harley.
Mission I’m Possible – F3 workout every Saturday at 0900 at Charlotte Rescue Mission on Cedar St (behind BofA stadium). Community outreach to these men trying to restore their lives and looking for purpose as we all are. 1st, 2nd and 3rd F element all in one. Hope you men will join the pax there soon.
HDHH at Vintners-Arbo and The Lodge-Colony Place at 1800h on Wednesday.
Area 51 3rd F workouts W, Th and F. Check website, twitter and/or weekly email for details.
Flashback to BRR
8 dedicated pax set out in the crisp gloom this morning to get a taste (or flashback) of some BRR legs. Unfortunately, we didn’t have the long steady 3-mile grinder hills like the ones from the Blue Ridge. However, we made it up for those with… you guessed it, steep hill repeats.
The Thang:
Warm-up with a couple laps around the parking lot with karaoke, high-knees, etc.
Indian run out to our favorite hill on Windbluff
Partner up for hill repeats: partner 1 runs down to bottom of hill for burpees and sprints back while partner 2 does a different exercise at top. Flapjack.
- 10 burpees; man-maker merkins at top
- 8 burpees; squats at top
- 6 burpees; LBCs at top
- 4 burpees; CDDs at top
- 2 burpees; dollies at top
- Sprint down/up, no burpees; MCs at top
- Planks
Hill suicide: sprint down to the large trash pile, sprint back to start, sprint to bottom, back to top
Indian run back to school; circle up for Mary
- Flutters x 30
- Dollies x 25
- Protractor
Total mileage: 3.25
COT
Moleskin:
- Pax seemed thankful for the Indian Run this morning in lieu of the nightmare “Cowboy Run” from a couple months ago. The cowboy will return soon.
- Good to see Radar (FT-FNG) making it out – hope to see you again
- The most 2nd-F we’ve seen out at FT in a while with the partner groups at the top having a chance to catch-up in between the hill sprints
- Pax didn’t see the humor the last call to repeat the hill suicide… though YHC could sense mutiny building and made the decision to pack it out
- Nice work Brew, “leaving it all on the hill”
- For those in the Area51 who are training for ThunderRoad, be sure to check out the “Wagon Wheel” Training program posted by Pesci (and Area51 options noted below): http://f3nation.com/2013/09/13/new-thunder-road-lsd-training-run-announcing-f3wagonwheel/
In most training programs, there are three types of runs:
- Intervals or other speed work at 5k pace or faster. SIB is perfect for this. Bratwurst is a scientist. —> Area 51 Options: Fast Twitch (or Bagpipe) (Tuesday)
- Tempo Run at ~10k pace – Sweet 6 is perfect. Subway is already adding some warm up and/or cool down miles to this. (Hint – do not attempt to run the extra miles at tempo pace, especially at first). —> Area 51 Option: Devil’s Turn (Thursday)
- Long SLOW Distance (LSD) Run. This is the role Ritchie was originally designed to fill. Unfortunately, most of the burners running Ritchie have an LSD pace that is waaayyy too fast for us mere mortals. The purpose of the LSD run is not to race or run fast. Rather, it’s to get your body and brain used to logging miles (and time) on your feet. Going too fast or too long on your LSD run is a recipe for overtraining injuries and missing future key workouts or, even worse, your race. —> Area 51 Option: F3/Nomad (Sunday am)
According to Fireman Ed, blame it on Geno Smith!
One beautiful crisp September morning a pax of 18 strong entered the gloom for some downpainment.
The weather was perfect for the beat down that ensued.
Warm up:
Two laps around the parking lot at a medium pace, with some high knees and ankle slappers
Circle up;
20 X SSH
20 X IW
10 X merkins
10 X Peter Parkers
Mosey to the football field with some lunges on the way.
Line up on the end line for some suicides with Completes (1 Carolina dry dock, 1 squat, 1 merkin, 1 mountain climber in that order)
Half way 1 Complete and back
Full length 1 Complete and back
Rinse and repeat
Circle up
Jack Webs up to 6 merkins and 24 air presses
Mary:
20 X LBC
10 X Dolly
10 X Flutter
10 X Rosalita
10 X Heels to heaven
10 X Freddie Mercury
Mosey to the track:
1 lap with a Complete in each corner
Run 100 meters 10 X peter parkers
Run back 10 X parker peters
Mosey back towards the parking lot for some:
-Peoples chair and 20 air presses
Rinse and repeat
Two warm down laps around the parking lot
Circle up and 3 more completes for each of Geno Smith’s interceptions. You knew it was coming hence the Fireman Ed.
The end
Moleskin:
Great work out today, really liked the Completes nice combo exercise, I think Passport mentioned we should have done more of them but it was pretty early still. They will probably be making their way into a Stonehenge work out real soon.
Thank you Passport for taking us out and keep his wife in your prayers. Welcome FNG Rear Admiral Ray Dinello, head locked by Superman, strong first workout. Have a good week.
Announcements:
Young life Mud Run, Sept 28th
USMC Mud Run Oct 11th
Thunder Road half Marathon
Happy Hour Wednesday Wine Vintner or Lodge