In my quest to bring a change of pace to the gloom, Stonehenge ventured off the beaten path to explore some new lands, much to the delight of all. Who knew such paved trails existed. That thang:
COP
SSH x 25
Imperial Walker x 20
Peter Parker Merkin x 10
Mountain Climbers x 20
To Loch Ness
Wall jump-ups x 10, dips x 2
Wall jump-ups x 8, dips x 4
Wall jump-ups x 6, dips x 6
Wall jump-ups x 4, dips x 8
Wall jump-ups x 2, dips x 10
Squats x 10, derkins x 2
Squats x 8, derkins x 4
Squats x 6, derkins x 6
Squats x 4, derkins x 8
Squats x 2, derkins x 10
Mosey to BOA Hill, lunge walk on the way;
Up hill for 2 burpees, plank work
Up hill for 4 burpees, plank work
Up hill for 6 burpees, plank work
To 521 bridge for peoples chair w leg extensions and press x 40
Field work:
10 merkins, sprint across field, 10 merkins, sprint back for 10 merkins
20 plank in & outs, sprint, 20 in & outs, sprint, 20 in and outs (half burpees)
30 mountain climbers, sprint 30 MCs, sprint, 30 MCs
Off the grid to golf course trail & rock amphitheater, pax amazed by uncharted territory:
Up 2 levels of rock amphitheater, 2 squats, back down for 1 merkin
Up 2 levels of rock amphitheater, 4 squats, back down for 2 merkin
etc, etc up to 10 squats, 5 merkins
YHC explanation of simple task clear as mud when pax told to just double it but add 1 then 2,
or add 2 to squat but 1 to merkin until 10. Anyways, you know what I mean.
Over to newfound grassy field for Mary #sawgrass Be careful.
LBC x 20
Flutter x 20
Dolly x 20
Russian Twist x 20
Cart path/trail broad jumps. Admire Walden Pond and serenity of gloom.
Continue discovery of new territory with mosey down trail and trespassing onto cart path
via underground tunnel to Dana Rader:
Mountain climbers x 20 in lot, sprint for 20 more MCs
Jog back to Loch Ness
Audible for last minute Jack Webb ladder up to 5, back down to 1.
Back home, COT.
Moleskin
Small group today with many pax at BRR and Rock convergence, but perfect size for our trek off the grid to some new AO. BCC never disappoints with more trails, more rocks, more water. Honey Bee doubted my ability to find new pastures, but YHC kept his word. Nice to get the whole group together at coffeeteria as well.
Announcements
Shout out to all A51 and F3Nation BRR participants. Strong representation this yr.
Check out Rebel Yell, Thursdays at Polo Ridge.
MT
27 non BRR runners dug deep for a tire/hill combo beat down at Kevlar that topped anything the mountains could bring.
THE THANG
Mosey to lot for:
SSH x 25
IW x 20
Perfect form slow merkin x 20
Squat x 20
Perfect form slow wide arm merkin x 15
Lunges x 20
Perfect form slow diamond merkin x 15
To hills and partner with some one unfamiliar:
Partner 1 sprint hills
Partner 2 burpees (combine for 50)
Partner 1 sprint hills
Partner 2 manmakers (combine for 50)
Partner 1 sprint hills
Partner 2 dry docks (combine for 50)
Partner 1 sprint hills
Partner 2 diamonds (combine for 50)
Mosey to soccer field and five lads grabbed rocks.
Tire/rock ladder combo of sprints/exercises etc
COT
MOLESKIN
Lots of chatter of late concerning the lack of form by some of the pax. Yours truly has been called out along with Far Side, Bananas, 49er, Joker, etc for a lack of proper technique on the push up aka merkin. Head bobbing, alligator arms, honeymooners, and just plain cheating (MallCop) has meant the integrity of F3 has been called into question. Today there was no excuse as we went slow mo with a focus on form, the chest hitting the deck, and full extension. The pax were feeling the pain early on.
The hills saw the lads working hard with their partner combining for the team totals. Then it was over to the tires which were unleashed after many months if being chained to the fence. There were a few complaints about the stench coming from the tires but they served their purpose. Radar was calling out everyone and their mother despite his lack of effort on the tire burpees where he couldn’t work out how to grip it…
A pleasure leading such a strong group. Have a great weekend and good luck to all of the F3llas doing the BRR this weekend.
Bulldog
ANNOUNCEMENTS
1) Day Zero and the Rock combine at Calvary tomorrow at 7am. All else as scheduled.
2) F3 golf day next Friday at Emerald Lakes Golf Club – jump in quickly as spaces are nearly full. Give Bananas or Snakebite a shout
F3 Billingsville – Our 3rd Year with the Afterschool Program at Billingsville Academy
Update from Nibbler (Brannon Dreher <bdreher@tneus.com>)
There has been new and exciting progress at Billingsville Elementary this year. The school has rebranded their logo and been renamed Billingsville Academy. Each child will be provided with uniforms and the Graphic Designer at my company was gracious enough to create a new logo and message for the school.
We are calling for volunteers again this year and we need NUMBERS to make an impact.
Here are the logistics
1. Date: Every Wednesday from 4:30pm – 6:00pm
a. Most importantly we need you between 4:30-5:15.
2. Where Billingsville Academy – 124 Skyland Ave, Charlotte, NC
This is a very important year for F3 Foundation as we have teamed up with Cross Roads at Alexander Graham Middle School where 98% of the Billingsville Kids go for the 6th grade (See Chelms’ post below). This is a critical time in the child’s life. They are in a larger and more diverse environment and the child has a high percentage of getting involved with the “wrong crowd.” This year we have the ability to track the kids from K-8th grade and we plan to use metrics to measure the impact we are having on the kids’ lives.
Using these metrics, the F3 Foundation will be able to complete grant applications using the metrics to demonstrate the impact from F3’s involvement. This in turn will allow us to make an even greater impact in our surrounding communities.
If you have more questions please feel free to reach out to the following, who will be able to answer any questions related to the program at Billingsville Academy:
1. Hilary
2. Super Dave
3. Kickin Chickin
4. Stick Bug
5. Grape Juice
6. Cougar
7. The Nibbler
Bull Dogs Matter – After School Program at AG Middle School
Chelms (Pete Chepul <pchepul@gmaill.com>)
F3 is partnering with Crossroads to help kids in the after school program at AG Middle School. As Nibbler noted, there is a real need for a positive influence for many of the young kids as they transition from Billingsville to AG Middle School.
Logistics – We already have a core group of guys that have stepped up but we definitely can use more. Would love to get 10 or more men attending the session each week.
Logisitics
This is a great way to make an impact in the lives of young people. As if often the case, you may get more out of this than you put into it. There is nothing like seeing the smile on a kids face after you have opened their minds to new ideas and possibilities.
Please post comment below if interested in helping with either program or contact one of us directly via email address provided above
(…posted on behalf of Iron Horse)
8 brave men posted at SPEARHEAD fearing the return of the Tunnel of Love. Instead YHC had breakfast prepared…
The Thang:
COP Warmup:
[Rucks ON]
– 20 Merkins OYO
Mosey to Soccer Field for COP
[Rucks OFF]
– 10 Burpees OYO
– SSH x 20
– 10 Spartan Burpees OYO
– IW x 20
– 10 Burpees OYO
– Mountain Climber x 20
– 10 Spartan Burpees OYO
– LBC x 20
[Rucks ON]
Mosey to Sideline.
#dowork
Partner-up – size doesn’t matter (the number of bricks in your partner’s Ruck does)
P1 Bear Crawl across field to opposite sideline –call out Return; Lunge Walk back.
P2 Overhead Standing Ruck Press until P1 calls return, then Squat while P1 returns
Flapjack.
Rinse and Repeat (2X).
P1 Farmer Carry with both Rucks to opposite sideline –call out Return; Farmer Walk back.
P2 Non-stop Merkin with Planks for rest
Flapjack.
Rinse and Repeat (2X).
P1 Walk with Ruck overhead to opposite sideline –call out Return; Backward run with Ruck on Front for return.
P2 LBC until P1 calls return. Flutter Kick while P1 returns.
Flapjack.
Rinse and Repeat (2X).
Ski Abs x 15
Mosey to Parking Lot
COT
AAR/Moleskin:
It was an honor lead the PAX for my first Q at SPEARHEAD – thanks for opportunity. Awesome performance this morning men – although the amount of casual mumblechatter during the morning leads YHC to think he needs to up his game for the next Q.
The first appearance of the shovel-and-flag makes SPEARHEAD official.
The PAX believes BTB had a literal ride in the fartsack this morning as he was already complaining of a pre-workout TBQ last night due to hot wings and beer (or the anticipation of YHC’s workout?). The Hoff promised to pack his ruck with extra TP for an indian run into the woods but it was not enough to coax BTB to join.
Motivated again by our esteemed elder, Angler, who continues to show his ageless endurance.
Good reminder by Dora during the Ball-of-Man to remember all our brothers in the BRR this weekend – safety and God’s speed.
21 brave and motivated men decided to Face The Hydra this morning…with most of the workout in a foggy, wet and pitch black, gloom.
COP Warmup:
Mosey to front Soccer Field for COP
SSH x 20
IW x 20
Squat x 18
Jack Webb Pyramid 1 & 4 x 7
The Thang:
Mosey to Playground
Partner-up
P1 5 burpee/fence jumps
P2 Pull-ups until P1 completes
Flapjack
Rinse and Repeat x 2.5 (Q audible)
Mosey to Football Field
Trail Relay (Honoring those F3’ers doing the BRR and in prep for the MudRun)
P1 hits the trail (.25mi)
P2 runs the length of the field with the following every 10 yards then jogs back:
1. 5 Merkins
2. 5 Spartan Burpees
3. 5 Maktar Jai’s
4. 5 Squats
Rinse and Repeat
***Plank until partner returns then partner-up for 10 partner TUNNEL JUMPS between repeats (P1 planks while P2 jumps over P1 then crawls under…counts as 1)
Plank-o-rama until all return from the jungle.
Right/Left arm high
Right/Left Leg high x 2
Hip Drops x 10 each side
Fast mosey to front parking lot for COT/BOM.
Moleskin:
Awesome performance this morning by a pax of 21 driven men. Shoulders were sufficiently smoked during COP with special thanks to Jack W and verified by mumblechatter of “I have no shoulders left”. YHC will work on his cadence count and thanks all for humoring him during his first solo Q. Once warmed-up, all tenaciously attacked the fence burpees/pullups. YHC cant thank Runstopper enough for the mid pull-up snack #Chips which really energized him. Although we initially were planning to repeat x 3 it seemed a good idea to call an audible, around the 2.5 repeat point, considering the greater fun that awaited the pax (never mind the almost perfect fence front flip by a nameless pax). Nice landing Gummy!
At the Football field, all became quiet except for some grunts over the next 30 minutes. With visibility near 10 yards it made for an interesting atmosphere. #FOG The pax really showed character in teaming up those with/without headlamps as groups 1&2 entered the trail. T-claps to Greyhound for his perseverance today and to Fireman Ed for completing the last trail loop at an impressively fast pace considering his occular challenge earlier this morning! #eyegoop
YHC would like to thank Bugeater, 49’er and Donkey Kong for allowing him to Q in honor of their upcoming BRR. Thank you, pax, for posting!!
Announcements:
South Charlotte CPR class
When: 9/14/2013
9am-12:30pm
Where:
Covenant Day School; Building C (near the school buildings not the main sanctuary)
Cost: $10. Class is limited to 20 people.
Contact: StoneCold at wes.wetmore@randstadusa.com for information.
Safe travels and performance to all BRR competitors!!!
12 pax incl 1 #BRR participant shook the fartsack in favor of a #F3RebelYell beatdown led by Crabcake.
The Thang
Mosey to center of soccer field #1 for COP
10 burpees OYO
25 SSH – cadence
20 Merkin – cadence
25 IW – cadence
Mosey to endline
Bearcrawl 30 yd / 5 Burpees / Bearcrawl 30 yd / 20 Merkins / sprint back
Crabwalk 30 yd / 5 Burpees / Crabwalk 30 yd / 20 Merkins / sprint back
Lunge Walk 30 yd / 5 Burpees / Lunge 30 yd / 20 Merkins / sprint back
Sprint 30 yd / 5 Burpees / Sprint 30 yd / 20 Merkins – Plank
Mosey to playground for pain stations
20 pull ups
20 dips
20 merkins
Rinse Repeat
Mosey to Wall
Wall Sit 90 sec x 2
Balls to Wall with slow 10 count by TR
Mosey to basketball courts for Mary
Flutter – 20 cadence …..hold it
Protractor……..hold it
Dolly – 20 cadence
20 merkins OYO
Spackler gets a little frisky and takes off for fields and the pax follows:
karaoke 50 yds/backwards run 25 yrs/shuffle 50 yd/regular 25 yd – 20 mak tar jai
repeat – 20 dips
plank/right arm/right leg/left arm/left leg/6 inches – 30 CDD’s OYO
Completo
Moleskin – Quick hits
Announcements
11 men gathered around the VSF this morning to together take in their daily dose of downpainment on the day. After a brief moment of light stretches and friendly greetings, we got down to business.
THE Thang
First, 10 burpees on your own. Done, good. Let’s mosey over here, no over there, hey look, there’s a circle on the pavement. Bright idea – lets COP here.
COP
SSH x25
Wide-arm Merkins x10
Imperial Walkers x20
Regular Merkins x10
Slow Squats x20
Diamond Merkins x10
Regular/Fast Squats x20
20 Man-Maker Merkins
99 Calf Raises
Mosey a bit, find a hill (oh, crap – hill happens to be entrance #4) and bear crawl down said hill.
Line it up for some Jacob’s Ladder 1-7 burpees on top with matching burpees on bottom.
LBC until all are done then do x20 more for good measure.
Bear crawl back up said hill.
Mosey to sweat box pavilion. Watch out for speed bumps along the way. Seriously. Watch out for the speed bumps.
In the pavilion, find a bench and make it your friend with a set of 11s dips/derkins.
Plank until all are done. Move planking out of pavilion so we can breathe. Plankorama.
Mosey to other side of pavilion for People’s Chair-o-Rama, mixing in some BTW for good measure.
Jog, run, sprint, backpedal, etc. around parking lot and form up for a quick speed session of Mary.
LBC x20
Flutter x20
Dolly x20
We’re done and that’s good cause we’re out of time…
Moleskine:
– I got the call yesterday from Baracus requesting I man up and Q so he can rest (sleep) his weary legs in preparation for some little race he’s running on Saturday. Might be some hills, he said, so he’d like to taper a little. No problem, BA. Glad to be of service. Don’t get lost- I’ve heard that can happen when you run like a mountain goat on unmarked roads between bears in the dark. Speaking of bears, remember, if a bear starts chasing you, you don’t have to be the fastest guy, just don’t be the slowest guy either…
– Larry Birds. 3 of them on the Jacob’s ladder today. Way to push us Lobster Roll, Hops and PBQ (Mr. “I’m feeling kind of gassed today.” Could’ve fooled us.)
– Speed bumps. Anvil has speed bumps and it is dark when we run around the site. Glad no one was hurt, but that being said, it is pretty funny when someone who will go unnamed (although, word is, he likes to count) calls out the speed bump warning and then proceeds to demonstrate what happens when said warning goes unheeded.
– Preamble. While trying to figure out whether the People’s Chair was “By the people” or “For the People,” your O2-deprived Q, who also happens to be a lawyer when I’m not running around in black exercise clothes made it abundantly clear that I am no constitutional scholar. I do corporate finance work – no Constitutions around here. (And it is “We the People,” for the record. Mr. Lincoln introduced all that “of the people, by the people, for the people” language.)
– Good working out with you fellas. Thank you for allowing me the privilege of leading. Remember, reach out to those of us you haven’t seen in a while.
Announcements:
– Check the website for new 3rd F opportunities. Go to them.
– See weekly email and/or Stone Cold if interested in learning/refreshing yourself on proper CPR technique. There will be a training Saturday, Sept. 14th from 9am-12:30pm at Covenant Day School. This is especially good if you tend to Q a lot. Might be vital if you think you are a hard a$$ Q.
31 Men showed up on a perfect Hump Day morning looking for a midweek pick-me-up. Little did we know that our age would dictate the amount of burpees we had to execute!
The Thang
Drop and do your age in burpees (6″ plank until everyone finishes)
Run down to football field for COP – 30 SSH, 25 squats, 25 mountain climbers, 10 1-legged merkins on each leg.
Mosey to track – run 1 lap – 10, 20, 30, 40 merkins at each corner – run is at 85% – no light jog! LBC’s until everyone is finished lap. rinse and repeat but replace merkins with carolina dry docks, then jump squats, then split squats for a total of 4 laps or 1 mile.
10 burpees on your own
Partner up and do 20 merkins slapping your partner’s hand between each merkin.
Line up on sideline and do 20 broad jump burpees and sprint back. Rinse and repeat but replace bjb with a bear crawl.
Jog up to the bathrooms and do a minute wall sit and then do 20 inclined merkins with feet on the wall.
Sprint perimeter of parking lot while picking up trash (water bottles/paper bags)
Circle up and do 30 lbc’s, 25 heels to heaven, 20 flutter kicks, 1 minute of 6″s
COT
Moleskin
Right out of the shoot Bulldog started calling guys out on the number of burpees they were doing. BD – you are on the north side of 30 – be careful!
Everyone seemed to keep a good pace during the 4 laps around the track especially as we worked the shoulders and legs. My apologies to the BRR guys – so much for the taper down!
Since there seemed to be many requests for burpees during the mile run – we had to throw in some more as we finished. Thanks for the suggestion Far Side!
Thanks for everyone being a good sport and getting a workout in as we picked up trash in the parking lot. Always want to leave our facility cleaner than we found it!
Great work gents – it was an honor to lead this morning!.