Wiggler will be self-led tomorrow. YT traveling. Get after it boys…
After a full weekend of collecting dust on the couch watching football, and realizing how awful your fantasy team performed, it was time to get back to reality. Easily accomplished, via Foxhole.
COP
SSH x 30
Imperial Walker x 25
Peter Parker Merkins x 15
Mountain Climbers x 20
Mosey to lower lot
KB rows (right) x 15, sprint, 10 merkins, sprint, KB rows (right) x 15
KB rows (left) x 15, sprint, 10 merkins, sprint, KB rows (left) x 15
2 hand swing x 20, sprint, 10 merkins, sprint, 2 hand swing x 20
1 hand swing (left) x 10, sprint, 10 merkins, sprint, 1 hand swing (right)
Hamburger Hill
2 hand overhead press x 10, up hill for 5 burpees, back down for 2 hand overhead press x 10
Goblet squat x 10, up hill for 5 burpees, back down for goblet squat x 10
Upright rows x 10, up hill for 5 burpees, back down for upright rows x 10
1 hand press x 10, up hill for 5 burpees, back down for 1 hand press x 10
Field of Dreams
Hammer curl century set – partner 1 AMRAP curls until partner returns, Partner 2 sprint; flapjack until 100
Flutter x 10 w/ KB press
Dolly x 10 w/ KB press
LBC x 10 w/ KB
Russian Twist x 10 w/ KB
Farmer carry/Catch Me If You Can: Partner up, chase around soccer field w/ 5 merkins at transition point
Back to Home
Finish w/ 15 KB dead lifts
COT
Moleskin
Great start to the week. We welcomed Frack, The Witness, Housekeeping, and Brisket as first timers to Foxhole. Great to have you (if I missed any other site FNGs, please comment below)
Need to get the CMS grounds crew to come out and mow Hamburger Hill. We almost lost a few guys in the rough that is now approaching 5 ft in some spots.
Announcements
Check F3Nation site for new 3rd F sites, GoRuck light and challenge coming up.
Market Timer
18 pax assembled in the morning gloom for a Crimson Tide themed painfest. But, as tweeted in the preblast, this would be at a non-SEC (aka moderate) intensity.
YHC was nearly cut from his own team, as he and Low Tide wheeled in 2 min late, but the pax was in good hands as Smash stepped in and put them through their needed warmup.
The Thang:
COP by Smash
Arrival of YHC and many apologies
Jog to football field with high knees and butt-kickers along the way.
YHC explained that the theme for today was University of Alabama football National Championships. He had planned warmup reps of 15, one for each National Championship, but felt confident that Smash had adequately covered the pax.
Line up along the End Line for:
Pax then moseyed to the baseball bleachers to celebrate Championships Past, Present, and Future with Circuit work:
Rinse & repeat for a total of 3 circuits (to celebrate the 3 championships won under Nick Saban)(and, if the Future 2013 holds, AL’s first three-peat)
After about 1/2 the pax had completed the circuit, YHC called a time audible due to O2 deprivation and thinking we were running short on time (we weren’t).
YHC asked the pax for participation in our next segment by offering to answer their preferred question, either: (1) under how many coaches has AL won a national championship, or (2) in how many decades has AL won a national championship. The pax wisely chose #1, the coaches.
Mosey to the outfield for a visit from Jack Webb to 5, based on the number of coaches under which AL has won championships. (For dinner party conversation and general well-rounding, the pax was informed that AL has won championships in 8 decades.)
While in the outfield, Mary came for a visit in the form of timed planks.
Mosey back to parking lot, where YHC realizes his timing was off by 5 min, and we can now complete the plans previously skipped by the audible.
And, in an act of humility and respect, YHC led the pax in a salute with Burpees, one for each year, of arch-rival Auburn’s national championships – 1 (Scam Newton-era, 2010).
COT
Moleskin:
With The Tide on a bye week, YHC was having withdrawals this weekend and attempted to fill the void with other games – USC v UGA (good one), Panthers (3/4 good), Packers (flashes of goodness) – but nothing quite tastes the same. So, YHC decided to share with the pax some UA trivia as we suffered through O2 depletion, a common occurrence at some schools for other reasons (‘cough’ – Auburn).
Good work out there by all and good natured accommodation of my theme. It was fun for me and hopefully everyone got a good workout too.
I saw several Ascent pax continuing to climb – Robin Hood; Pele.
Two FNG’s with strong first showings – Bird Flu; Marshall – keep coming out guys and you’ll definitely reap the results.
Base Camp FNG, Spackler, was among the pax, leading much of the way, esp during the Bear (aka Beast). Not surprising, as he’s a bit of a beast himself.
Thanks again for humoring me with the Alabama theme. I expect some payback come basketball season (rumor is, AL is considering starting rec league basketball in 2014).
It was an honor to lead the pax today, as always.
Thanks for the closing prayer, Smash.
P.S. for those curious or in need of additional trivia, the championship years to date are: 1925, 1926, 1930, 1934, 1941, 1961, 1964, 1965, 1973, 1978, 1979, 1992, 2009, 2011, & 2012.
Roll Tide! Aye!
Announcements:
5 determined PAX posted on Saturday to put in some work and resisted the temptation of the warm and fuzzy fartsack.
The Thang
Warm up COP
Sevens Down
Repeato 6,5,4,3,2,1
5 vs 5 Tackle Sled Takedown
The PAX noticed a cantankerous looking tackle sled staring us down with just the right amount of offenders to make it a fair fight so… “challenge accepted”.
Line up in Plank position
Although this was a trial painstation, it’ll be back with more planning and pain in future workouts
Mosey to the field house
Hand off and Zip comes off the bench to take the 2nd half:
Recon mission to check out the nature trail #uncharteredwaters and a 3/4 mile mosey to the elementary school. Although, plenty of burpees along the way.
She Hate Me
Mosey and make our way back to the mothership in search of Hardwood (more to come on that). Wait, look at this never seen before hill that we’ve been missing.
Continue our trek to home base for some Rail.
Rail work:
Make our way to the bottom of the hill
2 MOM
Moleskin:
Boy it was tempting to totally fartsack in the sub 70 degree weather and just drink coffee on the back porch. However, good thing’s come in 5’s and 5 strong men of Outland resisted the temptation to post. Hardwood was even true to form by pulling into the lot with — wait for it — a truck bed full of — wait for it — you got it, a truck bed full of Hardwood samples.
We actually started with 4 during the warm up and in ZOOM’s in Swiss Miss to join us. YHC still isn’t quite sure on the tardiness but he thinks it was something about forgetting his uber tight equestrian riding pants #knickers and knee high boots #theywearfunnyhatstoo.
We lost Hardwood on our recon nature run who decided to blaze his own trail after tweaking an ankle. Get on the mend brother and give it a rest. Hope to see you out next week.
Announcements:
09.11.13 convergence at the Rock — all other wednesday CLT South sites will be shut down to converge at Calvary Church at the normal launch time of 530!
Sign up for Thunder Road if you haven’t already!!
Z – out!
The VSF was planted again after DMZ took last Monday off for Labor Day Convergences; and 25 pax mustered for another week-starting assault on DMZ.
Thang:
Mosey to school parking lot (10 merkins at both speed bumps).
SSH/Squat Thrust Combo x15
Prisoner Squat x21
IW x21
Merkins x15
Tighten Circle, alternate Pax holding each other up- Reverse Row x10
10×10 – 10 Burpees every minute for 10 minutes
Count off & head to large parking lot & divide into two sides:
Sprint
Backward Sprint
Shuffle Right
Shuffle Left
Karaoke Right
Karaoke Left
Backward Sprint
Sprint
Wall Time
60 sec People’s Chair
40 sec People’s Chair
Last 20 sec alternating Right Leg/Left Leg Raised
People’s Choice Mary Session:
My Sharona- LBC x50
Dick Clark – Protractor (with all due respect to Charles P. Reinhart of Pesotum, IL)
Agent – Flutter x30
Abba – J-Lo x10
Mosey to Track
400M backwards run
Pair back up in lines
Mosey to main road and Indian Sprint home
COT
Moleskine:
YHC posting this on behalf of Abba. T-claps to Abba for a well-organized, pain-infused beatdown on his first Q. The SSH/Squat thrust combo was a bit unorthodox yet a good change of pace. The 10 minutes of burpees was neither unorthodox nor good, rather unsavory!
Good work by the pax this morning. Guys were pushing themselves even with some fighting through injuries. Rather quiet crowd….still sulking over yet another underwhelming Panthers performance?
People’s Chair followed by People’s Choice Mary was painful as well. #powertothepeople
Announcements
Boomer will take the pax through another personal fitness test at Governator Wednesday – aye!
Area 51 special 9/11 convergence of DV, The Maul & Anvil at Calvary Church this Wednesday.
New 3rd F workout – The Stand – launching this Friday, 9/13 at Panera Carmel Village at 0630 immediately after Centurion at Charlotte Catholic. Purple Haze & Champagne are your Qs.
(…posted on behalf of High Tide on behalf of Slim Fast…)
15 Pax showed up on a beautiful September Carolina morning, to be greeted by an hour of oxygen depletion and muscle burn. YHC was first-time Q, so the pax were in for an unknown beatdown… but made it through excellently!
The Thang
1 lap warm up (high knees, high heels, backwards, karaoke)
Mosey to the football field
COP
SSH x 20
IW x 20
Merkins x 20 (YHC forgot to stop at 10, so we got a bonus 10!)
Squats x 20
Mtn Climber x 15
Mosey back to track for a BRR tribute – The APR – Ascent Pain Relay
Pax divided into 4 groups… Groups 2-4 start at each station, and Group 1 starts by running from Station 1 to Station 2.
When you get to each station, do the following exercise until the group behind you arrives at your station/”hand off”.
Station 1 – Merkins
Station 2 – LBC
Station 3 – Jump Squats
4 laps/4 sets at each station (1/2 mile) – Pax were adequately gassed after the relay!
Mosey back to football field
Groups 1 & 2 sprint one direction, Groups 3 & 4 sprint opposite direction from center of field to cone — 30 yards, 5 burpees, sprint back to center
Repeat with backwards sprint and 4 burpees
Repeat with side shuffle, and 3 burpees
Repeat with opposite side shuffle, and 2 burpees
Finish with lunge walk and 1 burpee
Plank work
Mosey to school building for people’s chair 3 x 45 seconds
Complete lap around school and back to the playground for fun and games
10 Pull Ups, 10 Step Ups, 20 LBC, plank
10 Pull Ups, 20 Step Ups, 30 LBC, plank
Back to field for some final Wind Cries for Mary
Dolly x 15
Flutter x 15
Freddie Mercury x 15
Rosalita x 15
Protractor
LBC x 15
Moleskin
YHC was honored to do his first Q with this group of men. We call it 1st F for Fitness, but there is a lot of 2nd F Fellowship built in, so I call it F 1.5!
There was a lot of heavy breathing and sweat-soaked shirts, so that means everyone was getting their money and time’s worth!
Great to have 2 FNG’s… Jake (Peaches) and Armin (Bourbon). Great work out there, and can’t wait to see you guys back at your next workout!
Strangebrew was missed… hope he is enjoying some cool mountain air this morning!
Passport, thanks for the prayer out!
Announcements
Base Camp on Mondays at South Charlotte Middle School. Another moderate intensity workout, which is ideal for pax that are starting out, FNG’s, recovering from injury, etc. High Tide is Q this Monday 9/9.
Tutoring opportunities with Billingsville Academy and AG Middle School. More information is on the F3 website.
Mud Run for Young Life is coming up on 9/28 at US Whitewater Center. www.ylmudrun.com
CPR class next Saturday @ 9/14 9:00-12:30 — Covenant Day School Bldg C. $10
Check the website for 3rd F opportunities.
The Thang:
Jog to top parking lot – Dynamic Warmup
High Knees x2, Butt Kickers x2, Slides x2, Skips x2, Karaokes x2, Long Strides x2
COP
Windmills x 25 (For Funhouse in his absence)
IM x 25
Merkins x 15
Slow Deep Squats x 20
Mountain Climbers x 20
Peter Parkers x 20
Slow Sumo Squats x 20
Parker Peters x 20
Triangle Pain Stations – Railing Pullups, Burpees, Donkey Kicks (for Santini in his absence)
Need a CSPAN breathing 10 count
Little Baby Jog to bottom of the hill on 160
Bear Crawl to top then Bomb Jacks x5 then jog down
Again x 10
One more time x 15
Need a few more 10-counts
Little Baby Jog to front of building – Audible due to darkness! – move to middle parking lot
Lunge 1st Half – Sprint 2nd Half and same going back
Broad Jump 1st Half – Sprint 2nd Half and same going back
Bunny Hop 1st Half – Sprint 2nd Half and same going back
Mini-Suicide
Grab some wall on the building for People’s Chair + BTW x 3
LBJ to COT
Great work by the Laces In crowd. Too many Larry Birds to count. Had to audible out of the darkness so we avoided step-ups/derkins but I think grabbing some wall made up for it. 16 is a solid crowd for Laces In – thankful for the chance to lead a great group of men!
Oh yeah – other pax went jogging. I believe it’s a soft “J”. Apparently they just ran for an extended period of time.
8 Faithful showed up to A51 for some rock fun and good living.
Warm up:
SSH x 20
10 berpies
IW x 20
10 Berpies
Rock Pile
Partner up for catch me is you can with rocks. Partner 1 runs around the perimeter of the field while holding rock partner 2 does 5 berpies then sprints to catch partner 1, takes rock from them and continues running while partner 1 now does 5 berpies and so on and so forth….
100 yd rock sprints:
run to 50 w/ rock, drop it, run to the end zoone and do 10 berpies, run back, grab rock and return to your end zone
repeat except this time do 5 berpies at the 50 on your way there and 5 berpies on the way back
pushorockorama
off set merkins w rock x 8
flapjack x 8
diamond x 8
wide arm off set x 5
flapjack x 5
indian run around campus
2nd Half:
Hit the playground for Pain Stations:
Pull-ups x 10
Dips x 20
Incline Merkins x 20
Rinse & repeat x 2 (w/ decline Merkins rd 2, wide-arm Merkins rd 3)
Mosey to front of school & find spot on wall
People’s Chair x 90 sec (w/ air presses x 10 IC)
Lunge walk across parking lot
People’s Chair x 60 sec
Mosey over to track for 11’s w/ LBCs & Squats
Back to front of school for BTW wall walk x 2
Head over to parking lot for Suicides
Run 1/2 way across lot & return, run length of lot & return, run to launch point
6 MOM
Dolly x 15 IC, Hold’em
Flutter x 15 IC, Hold’em
Back Scratchers x 20 IC
CCV x 10 each side
COT
Naked Moleskin:
Many thanks to Kermit for making the trek down from Metro Country. Evidently, he brought his speed with him. Keep an eye out for him at the Panthers game today #Pantherpride. Team Chepu took both war daddy and war babby, Abacus and dennis the menace always bring it – nice. Did I see Floor Slapper throwing up in the woods during the sprints??? Maybe he was just trying to cut weight to be faster. Maybe he was nervous about the 2.0’s first soccer game. regardless the dude was running fast and didnt quit. Good to see Slicker out for his 2nd workout. An Outland local, he made the trek to see what A51 hadin store. Countertp and Zippadee: you’ve got a strong local coming your way.
keep an eye out for news re: a 9/11 convergence on Wednesday monrning.
peace out.
The shovel flag was planted, and 40 pax including 1 FNG congregated for a birthday celebration at The Rock. The men of DayZero were welcomed guests as well – Aye!
Thang:
Runstopper hosted the COParty and it was brutal.
SSH x 25
Burpees x 5
Wide arm Merkins x 25
Burpees x 10
LBC x 25
Burpees x 15
Reg Merkins x 25
Burpees x 20
LBC x 25
Mountain Climbers x 25
Diamond Merkins 1st set x 10, 2nd set x 10
Hops’ Q:
Partner up
Jog to bottom of North Face (NF)
Up NF
Partner 1 does Wide Arm Merkins while Partner 2 runs about a 1/3 mile loop that includes scaling NF
Flapjack
Partner 1 does Reg. Merkins while partner 2 does loop, Flapjack
Partner 1 does Narrow Merkins while partner 2 does loop, Flapjack
Partner 1 does CDDs while partner 2 does loop, Flapjack
3 Indian Run lines to the baseball field
4 or 5 pax start at each of the 9 positions on the baseball field.
Do # of merkins at each position that correspond to that position (i.e. Catcher=#2 position, CF=#8 position)
Bearcrawl in between each position/merkin set
Mosey to left field for Mary Session
Dolly x 13 – hold ’em at end while pax sings “Happy Birthday” to The Rock
Makthar Ndjiaye’s x 13
Slow Flutter x 13 – hold ’em while pax sings “Happy Birthday” again to The Rock. First effort was weak…incidentally, so was the 2nd.
Cumberland County Viaducts x 13 R; flapjack; CCVs x 13 L
Protractor – various degrees – State, Duke, UNC, South Carolina and Clemson folks all struggled with their angles
Re-enter Runstopper accompanied by Jack Webb
Jack Webb 1 Merkin + 4 Arm raises; continue to 10 Merkins + 40 arm raises.
Moleskine:
T-claps to all 40 men who posted for the birthday party at The Rock. We certainly did more than 365 Merkins – which was the goal for the celebratory painfest.
Thanks to the men of DayZero and several from Area51 who came to celebrate with us.
Must point out that Ninja Turtle, Ocho Cinco, Joker, Pretty Boy QB…among others were flying on the loop runs that included NorthFace – nice work gents.
Strong work from Dora, Culkin and The Hoff who were sporting the rucks. 45 lbs. in The Hoff’s ruck = unsavory, inhuman and impressive!
Radar also is a bear-crawlin’ fool.
YHC for the 3rd workout in a row (Anvil & Centurion earlier in the week) said his age as 40 yet turned 41 two weeks ago. #memoryfailing? #denyingreality
Great send off from Champagne to wrap up the festivities.
Thankful for F3 and how it’s impacted my life, and my family’s for that matter. The Rock and all the other workouts are daily/weekly reminders that we need to take care of the bodies the Lord gave us, sharpen one another with encouragement and accountability, and serve our families, workplaces & communities.
“Greater love has no one than this: to lay down one’s life for one’s friends.” John 15:13