Had the pleasure of Q for 3 men who posted at the shovel flag on a beautiful Sat morning. There were two other cars with F3 stickers but no pax emerged so off we went.
Thang:
Warmup lap around the baseball field
SSH x 20
IW x 20
Merkins x 10
CDD x 15
Squat (low, slow, full range) x 15
Burpees x 5
Move to playground equipment for 7 min He Hate Me, rounds of 10 Dips, 5 Pullups, 20 LBC’s
Mosey to football field
10 yards bear crawl, 5 yards crab walk, alternating until at end of field
15 yard burpee broad jump
lunge walk to end of the field
Arm circles forward, then backwards (gotta stretch if out for what is to come)
Mosey to dugout to find some wall for People’s chair 3 x 30 sec
Mosey to playground area for Jack Webb
Jack Webb to 5, then back down again (see, stretch out the shoulders first…)
Mosey to football field for Mary
Sloooow flutters x 15
Dolly x 15
Heels to Heaven x 10
Mason Twist x 10
Bicycle x 10
CCV x 10 per side
Burpees x 5
Mosey to track
7 min of 30 sec sprint, 60 sec walk
Mosey to flag for COT
Moleskin:
Great effort by the pax today, the Q (YHC) almost merlot’d himself today during Mary, although not sure why (vacation is definitely over). Went a little harder at it today given that Tank and Grenade were up for it (with names like that you should be). Grenade on the animal walk down the football field started off wanting to lunge walk and modify but in the end was the first one to the end to plank, well done! The mystery F3 vehicles turned out to the Stone Cold and Bug Eater meeting up early for a leisurely 12 mile run as part of their BRR training, you guys are always welcome at Ascent but for the sake of the BRR, good work guys (especially since I hand off to Stone Cold and I’ve seen his leg summaries, yikes).
Guys, need to EH the sad clowns for the Fall, the weather is fantastic and you know we haven’t reached all of South Charlotte yet, this is the best opportunity to get guys out on a Sat!
We’ll be having Gummy and Iron Horse along with High Tide and YHC as Q’s in the near future, look for info Blasts on that upcoming.
On what turned out to be a great morning for a little exercise, 11 of the SCLT Pax faithful gathered together at McKee Road Elementary to put in their time before heading out for all their other weekend activities on the last Saturday before the start of the college football season. YHC and Young Love had the task of putting the group through their paces.
-Abacus on Q for 1st half
-Jog over to Soccer Fields for COP (all exercises IC)
-Head over to last field beside the parking lot for the Devil’s Work-out (aka 6x6x6 aka The Beast) – 6 stops and 6 reps of 6 called exercises while running down the field and back
-Jog over to side of school
-Hand it off to Young Love for 2nd Half
-Mosey to grassy spot behind school (watch out for fire ants)
-Mosey to picnic tables & partner up (size does not matter)
-Mosey to tires for a little circuit work
-Mosey to . . . circle back and pick-up Skinner who was faithfully completing his last reps #nomanleftbehind. . . front playground for small circuit of:
-Mosey to side lot for a little bit of cardio
-Circle up for COT
Moleskin: -Hard to ask for much nicer weather for the end of August with Temps in high 60’s, a little breeze, and low humidity
-YHC failed to call for any SSH in COP. Young Love more than made up for it when he had the Pax complete 50 IC at start of 2nd Half
-Staying true to our principle that we start together and finish together, Young Love called for the Pax to circle back to collect up Skinner who was steadfastly completing his last reps in the 1st round of circuit work before moving to the front playground
-Tight sprint on the final AYG as Frasier edged out Dirty Birty with Turkey Leg not far behind
-Strong Work by all the Pax
Announcements:
16 faithful posted at 0630 in the middle of the beautiful Blue Ridge Mountains for a “moderate” workout, but Sauerkraut didnt get the memo.
Skywalker on Q:
COP
SSH, IW, 10 Burpees, Seal Jack, Merkins, Peter Parker, Dolly, Parker Peter, Mountain Climbers
In same parking lot:
Sprint to end 10 burpees, sprint back – Squats til all Pax are back
Sprint to end 10 burpees, sprint back – merkins til all Pax back
same with Dolly
We might have done it again; I dont remember
5-7 MOM
Sauerkraut on Q
Definition of Sauerkraut:Chopped or shredded cabbage salted and fermented in its own juice.”
Mosey to Stone Wall by the Babbling Brook for some Legarama
Peoples Chair
Squats
Peoples Chair
Jump Lunges
Something else but I was too smoked to remember
Mosey some more………until FINALLY
The Baby Layer Cake with a Side of Sauerkraut
Spint up/back parking lot then 5 Merkins,
Same with 5 Derkins
Same with 5 Squats
Same with 5 Jump Lunges
Same with 5 Burpees
Run a “Pal” – a backward lap in Sauerkraut-speak
Plank til done
Spint up/back parking lot then 34 Merkins,
Same with 3 Derkins
Same with 3 Squats
Same with 3 Jump Lunges
Same with 3 Burpees
Run a Lap that’s Sauerkraut-speak for run the Pal in the other direction.
Run back to Hibbard Hall (up a STEEP HILL), while being filmed by The Lizard, for COT
Naked Moleskin
So first, this was supposed to be a FNG-friendly workout as we had several new members of the Pax who joined us as FNG’s yesterday at the workout led by Dredd and Swiper. Dredd had asked us to keep the intensity to a moderate level, but Sauerkraut was having none of that. In fact, at lunch he kept defending himself with the line, “That’s nothing compared to what we do at Bastion.” Yeah, probably true, but the Blue Ridge Assembly site is essentially one big hill with almost no level ground and at altitude higher than most of us flatlanders are used to, Kraut.
Of course, it didn’t help that after hearing what YHC had planned for the first half of the workout, that Kraut had to call an audible and change his attack plan 5 minutes before launch. So Kraut ran the pax around, and around, and around, and around, the Assembly site trying to find the ideal locations for his doses of #downPainment.
T-claps to Hercules, a 60+ year old former flight surgeon who flew on the C-130.
And t-claps to all the JFG guys who had never been to an F3 workout until this weekend. We hope that you got a good taste of what has the rest of us so addicted. We look forward to seeing you guys in the Gloom!
And special t-claps to Davis “The Lizard” Kuykendall, Ken Schultz, and Chip Cash with Search Ministries for inviting us to Search’s 2013 Bootcamp. It was a great blessing to be amongst so many awesome men of God – young and old.
Aye
31 Pax posted without a shovel Flag today, but not without heart. In the gloom, there was Lot of #mumblechatter this morning due to the fact that I had my iPhone AND a Winky? I must admit it wasnt the fanciest Winky, (in a snack ziplock bag) but it served us well.
Ninja Turtle and I were planning on joining the Raleigh Pax in running the Spartan Super in Leesburg VA today, but due to wifies derby game tonight we chose to stay here and Q at the Rock instead. Needless to say, since I typically miss 3 obsticals on any of my Spartan races, I wanted The Pax to enjoy the 90 Burpees which i missed out on in todays race.
Tha Thang
Partner up – Size Doesnt Matter (at least this time)
Mosey to pavilion
TABATA FROM HELL
3 Sets each .20 Sec on as hard and as fast as possible .10 sec rest
Mission accomplished: 200 + BURPEES
Not enough time to post all the details of this workout, just know that it was a whole lot of fun.
Job to BAC hill:
Partner 1 = nonstop flutter, partner 2 = up hill for 2 burpees. Flapjack
Partner 1 = nonstop dolly, partner 2 = up hill for 4 burpees. Flapjack
Partner 1 = nonstop LBCs, partner 2 = up hill for 6 burpees. Flapjack
Partner 1 = nonstop rosalita, partner 2 = up hill for 8 burpees. Flapjack
Indian run to 521 bridge: peoples chair with alternating leg extension, then 50 shoulder press.
Jog back to parking lot:
Bear crawl across lot, 10 squat, bear crawl back.
Crab walk across, 10 merkins, crab walk back.
COT
Moleskin:
Original Q confusion turns out to be best of both worlds. We packed a lot into 60 mins and
shared duty without planning = good times. When Frehley pulls out the KB and index cards of doom,
prepare to get smoked.
Announcements:
(On behalf of Mermaid and Tiger Rag)
As the shovel flag flew in the early morning breeze, 17 men, including 2 FNGs, set off into the gloom for another #F3DayZero beatdown. Mermaid had the first half for his virgin Q. Tiger Rag had the second half for his 117th Q. Both brought the pain.
The Thang
Mermaid Q:
Baby jog around the McAlpine track, stopping five times along the way for 15 merkins.
Run back up to the parking lot in front of the school for COP:
Mosey to the benches in front of the school. Partner up (size does not matter) and follow the homeless guy weinke. Partner 1 – run around perimeter of front parking lot; Partner 2 – perform outlined exercises; flapjack.
Decline plank-o-rama – right leg up, left leg up, six inches, right leg up, left leg up.
50 LBCs, then run to the side of the school for some people’s chair – regular, right leg up, left leg up, repeat. Finish Mermaid’s Q with 50 more LBCs.
Tiger Rag Q:
Mosey to the rails for some plank rail slides followed by a backward bear crawl up the ramp underneath the rail slide tunnel.
Mosey down to the basketball court and circle up for some Mary:
Mosey to the far side of the track, line it up along the sideline for sprint-o-rama (all timed):
Mosey to parking lot for COT.
Moleskin
Announcements
48 Pax gathered in the gloom on a cool morning to enjoy a CSPAN/Santini interval session. Unfortunately we have been informed our parking at the Springs building which is vacant, never used, and apparently a bio, ecological, and/or moral hazard will be need to cease and desist. It is suspicious however that Rosalita might have been the instigator. Nonetheless, The Fort will prevail and begin parking in Red Dragon’s parking lot next Saturday before the split.
The Thang:
CSPAN in lead: Reminded us of the importance of relationships, investing in them, and thinking of the one or two relationships that we need to attend to immediately. A series of yoga/cult exercises were then done followed by a sprint to the Playground where we attempted to kill the grass around the perimeter of the playground. 5 pullups, 10 merkins, 20 Dips, sprint – repeat 5x; Mountain Climbers, Peter Parkers, Parker Peters while your partner sprints – 3 x; Merkins while your partner runs. I forget how many but it was a truckload – Repeat 5x. There was something else but I blacked out.
Santini in Lead:
Mosey to Circle; 50 Imperial Walkers; 20 Squats; 20 twist things we have not named yet in the squat position; Run to line up at the Tree; Psycho Bunnys for 30 yards. (big bunny hop, burpee and bomb jack); Run back; 30 yards of Squnges or Bar Crawls (just named but we like both); Squat, cross lunge, squat, cross lunge – repeat. Bear Crawl back. Head to COT.
Moleskin:
CSPAN challenged the Pax today with his personal story of his cousin who recently passed away. Making sure we attend to all of those relationships in our life that we are fortunate to have God put in our path. The PAX committed to making this a priority. Thanks CSPAN for the reminder and the challenge.
The time has come for us to finally put to rest who really brings the most speed to the table in Area 51: Fast Twitch or Bagpipe (others can participate as well, see below for details). Our Speed Showdown is set for Tuesday, August 27, at JM Robinson Middle School. UPDATED: Additional event by popular demand: 4×100 relay.
Date: Tuesday, August 27, rain or shine
Time: 0515 – 0600
Location: JM Robinson Middle School Track
Address: 5925 Ballantyne Commons Parkway
Note: The track is west of the school and the athletic fields. There is a small parking lot in front of the athletic fields where you should park. If the lot is full when you arrive, you can park at the school and there is a path from the school to the fields, but please note it is about a 5 minute walk (potentially 7 minutes for SOBs – “Sons of Ballantyne”).
1) 0515: Warm-up lap and stretching (Joker)
2) 0525: Mile Race Heat #1: Thoroughbreds (For all participants who typically run a mile in <7:30) (Turkey Leg coordinating)
3) 0535: Mile Race Heat #2: Mustangs (For all participants who typically run a mile in >7:30, Haggis coordinating)
4) 0545: 4×400 Relay: Fastest 4 Fast Twitchers vs. Fastest 4 SOBs (Haze coordinating)
5) 0555: NEW: 4×100 Relay: Fast Twitch vs. SOBs – must be different runners than 4×400
6) 0600+: Cool-down, Awards Presentation and COT
If you have any questions, please feel free to reach out to:
Turkey Leg, scott_mastbrook@yahoo.com, 214.529.4284 or
Haggis, George@stonemanrocks.com
Looking forward to seeing you out there on Tuesday!
Pax,
We’ve lined up a CPR class for the pax in the S. Charlotte area. It is set for Saturday, Sept. 14th from 9am-12:30pm at Covenant Day school, the C-Building, park near the flag pole near the school buildings (not the main sanctuary). Special thank you to M. Stage Coach, who will be our instructor. Note: this is not a certification class, you will not be certified but you will know what to do if one of us passes out one morning in the gloom. Plus it’s not a bad idea to know what to do just in case you ever need it at home, work, lake, pool, golf course, etc.
There is a $10 fee to cover the dummy rental and literature.
This class is limited to 20 people so if you are interested please email Stone Cold at wes.wetmore@randstadusa.com. We’d love to have a couple of the regulars from each workout location in the South CLT area. If you cannot make this one, we’ll try to have another one in the near future.
25 Men showed up to close out there work week and deposit a hefty downpainment.
The Thang,
Jog to the East parking lot for a little warm up.
25- SSHs
10- Merkins
15- Squats
10- Merkins Burpees per minute for 10 minutes.
Jog to the parking lot near Panera.
15- Flutters
20- Imperial Walkers
Count off by two (some difficulty in the pax).
Head to the Carmel Corner Center.
One’s
10- Merkins
15- Squats
20- LBCs
Two’s
Lap up the stairs over to the other side and down.
Flap Jack x3
Jog to the picnic tables.
11s with dips and decline merkins (fatigue was setting in and I have no idea if I finished the whole set)
Jog to the back parking lot for some Mary.
25- Rosalitas 6 inches hold
20- Freddie Mercury
15- Squats
20- LBCs
10- Knee Ups
Head to the COT with just enough time for 10 more burpees
Moleskin:
YHC was confused by the lack of mumble chatter about 10 Burpees per minute for 10 minutes. Probably just as confused as the Pax was by doing 10 merkins per minute for 10 minutes. Problem was quickly resolved. Burpees are even more deflating when RunStopper finishes them in half the time. #rediculus
Welcome FNG “Gutter Ball”, solid name. Hope to see you in the gloom again soon.
It is great to be back with the pax and I feel fortunate be able to lead once again. With that being said, it is time for some of the pax to start stepping up for your first Q. I am happy to split the workout with any of you, as will many of the other seasoned Q’s. It is not as difficult as it might seem, you will actually wonder why you had waited so long in the first place. I will be setting up a online Q sheet soon.
Check the website and weekly email for new workout locations, events, and information.
Aye!
Escargot