19 faithful from S CLT, Metro and Fort Mill gathered to start the 2nd half of 2013 with some pain.
Warm up run in the parking lot followed by full length parking lot shuffles and kariokes.
Indian Run to Carmel Road Middle parking lot for some COP
COP: SSH x 25, Merkins, LBC, Carolina Dry Docks, Squats, Dolly, Jump Squats and Russian Twist. After every two excersices we sprinted up the ramp and back to COP.
Partner up for Decline Push ups and Sit ups 10 each x2
Run around to the back of the school for Peoples Chair x2 (feel the burn)
Run down to the track via the swamp.
11’s on the bleachers (Dips and Declines)
Run back to the Carmel Middle parking lot then launched into Bear Crawls.
COP for some Mary(had to move once because of cars, who’s driving at 6:05 am on a Monday) Fluttler, High Slow flutter, LBC
Indian Run back to the park for some COT
– Leaders- Contact Skywalker or Hops to get on the Q list for DMZ. Need folks for August.
– F3 Dads- Go to website and register for the F3/Dads camp in August. This is going to be fun. We are going to have full access to the camp including slides, ziplines, climbing walls, archery, canoes, bear wrestling(just checking to see if you are paying attention). The price includes a/c cabins, activities and food.
-Foundation Fundraiser- Haywood is hosting a fundraiser party the last weekend of the month to raise money for the Foundation. The party is being held at his home which is on the 24 Hours of Booty loop the night of the ride. It will be fun and you can yell at the F3 team as they travel around the loop.
– Great group today! I think what makes this workout special is the mix of regions. Continue to push to EH from all regions!
A day for the new Q’s, High Tide and Passport (in that respective order) led the PAX today on a solid workout. Great first Q’s by both, the usual fun with numbers was had and the PAX left speechless (or was that out of breath, hard to tell, the final call for 10 burpees on your own was the final crowd pleaser no doubt but I don’t want to give to much away) so without further adieu:
The Thang:
(HighTide on Q)
Jog to football field for COP:
(in cadence)
15 Side Straddle Hop
15 Imperial Walker
15 Merkins
15 Prisoner Squats
Jog to baseball fields:
Left field – 20 Prisoner Squats
Center field – 15 Merkins
Right field – 10 Burpees
Rinse & Repeat
Mosey to bleachers
3 sets of declining reps – 15 reps first set, then 12, then 8
Dips on the bleachers
Carolina Dry Docks
Incline Merkins on the railing
Supine Pullups on the railing
(Passport on Q)
Jog to track, walking lunges on the way down the path
Partner up with similar size
Partner 1 – Jog to end of bleachers, jog backward on the return
Partner 2 – LBC’s until partner returns (60 reps total for both partners)
Flapjack
Partner 1 – Karaoke to bleachers, jog backward or karaoke on the return
Partner 2 – CDD to 30
Flapjack
Partners “Human” Sled to bleachers, Flapjack for the return
Partners “Human” Anchor to bleachers, Flapjack for the return
Jog up to top for People’s Chair
6 MoM
Dolly
Heels to Heaven
Rosalita
Flutter
Freddie Mercury
Final call for….wait for it….
10 burpees on your own
COT
Moleskin:
Have to say that the PAX were supportive of the new Q’s, carrying on when High Tide lost count and then stopped counting and then got back together with the counting only to then halt (O2 regneration perhaps?). Great creativity on the sled/anchor combo, YHC’s leg’s were pretty smoked that’s for sure. Robin Hood looking stronger as the weeks go on, very noticable! Also serious effort noted on the sled/anchor by Snail Mail, while not fast he undoubtedbly was pushing and pulling with the best of them. T claps to Runstopper for keeping up with YHC on the backwards run, I’ll get you next time… Glad YHC wasn’t K-9’s partner, yikes that guy can really go on the leg strength exercises.
9 PAX including 1 FNG – Yeager (Eric R.) answered the call to muster at the Foxhole for the inaugural downPAINment. It was a great intro for the Sons of Ballantyne to the world of kettle bells and the location offers many options for the weeks ahead to dish out some serious pain to the PAX.
The Thang:
Honey Bee Lead:
Warm-up COP in front of school
– SSH x 30
– Prisoner Squats x 20
– IW x 30
– Perfect Burpees (4-count) x 10
Partner up for catch me if you can to other parking lot by fields (KB size matters)
– 5 merkin jacks then catch partner
Tiger Rag Lead:
Circle up for Tutorial-o-Rama: How to Swing a Bell
– Two handed swing x 20
– One handed swing x 10 each arm
– Rack the KB to chest and down x 10 each arm
– Various demonstrations of what not to do and how to be a kettle bell master
Then to apply the learning…
– Two handed swing x 20
– One handed swing x 10 each arm
– Clean and press x 10 each arm
– Snatch x 10 each arm
Market Timer Lead:
– LBJ with bells up to the elementary hill
– Start: Mountain climbers x 20, up and down hill, then 2 hand overhead press x 20
– Plank, 6 inches, Plank, Recover
– Start: Knee ups x 20, up and down hill, then upright rows x 20
– Plank, 6 inches, Plank, Recover
To the fields, find your partner
– Partner 1: Bear crawl 15 yds, Partner 2: Lunge walk with both bells
– Flap jack, with partner going 35 yards (questionable distance calculation)
– Partner 1: crab walk 25 yards, Partner 2: Farmers’ carry both bells, then alternating press until Partner arrives
– Flap jack 25 yards
Line it up for some Mary
– Dolly with KB press x 15
– Flutter with KB press x 15
– LBC with no KB x 15
Head back to parking lot for COT
The Naked Moleskin:
It was a great launch of Foxhole with a group of Ballantyne’s finest. The “how to swing a kettle bell” tutorial by TR was good for those new to kettle bells and a good refresher for those who may have been doing it for a while. Thank you TR for coming out to get us started off right and thanks to the other PAX that travelled in for the kickoff.
9 PAX was good but I know we have some other SOB’s that were missed out there. Come on out, YHC will have an extra bell this week and Champagne has a whole fleet of bells to choose from. He said he can bring them if needed (although beware if he offers the 55 pounder – ouch).
Welcome to FNG Eric R. (Yeager). He said he is primarily a runner but was handy with a bell out there. We look forward to seeing him out for some more pain in the future. (We have also started the recruitment efforts to get him on the Bagpipes team). Also, I wonder if he is the first EH by a non-PAX since he got referred by someone who had only heard how great F3 is. Aye!
Overall, it was a great day in the gloom. See you next week for another downPAINment.
Wiggler will be self-led tomorrow – as YT out of town. Enjoy…
It’s time for the SOB to muster in the trenches of Elon Park Elementary. Honey Bee, Market Timer, and special guest Tiger Rag are on Q for the inaugural workout.
Bring your kettle bells and get ready to swing some iron.
When: Tomorrow! 5:30 am, Monday July 8
Where: Elon Park Elementary (park on west side of the school in the main lot)
Aye, 9 strong pax came out to #Stonehenge to get their weekend started right with a downPAINment. Our hearty crew included FNG Cornell (aka K-9) and all the pax showed a great effort today.
The Thang
Little baby jog to adjacent parking lot for COP
COP
– Squat x 20
– SSH x 25
– Imperial Walker x 20
– Burpees x 10
Jog to next parking lot
Count off to form two groups (1 and 2)
Parking Lot Suicides
Round 1:
G1 – Suicides back and forth to 1st, 2nd, 3rd and 1st lines
G2 – Merkins nonstop
10 count rest
Flapjack
10 count rest
Round 2:
G1 – Suicides back and forth to 1st, 2nd, 3rd and 1st lines
G2 – LBCs nonstop
Flapjack
Round 3:
G1 – Suicides back and forth to 1st, 2nd and 1st lines
G2 – LBCs nonstop
Flapjack
Mosey to speed bump
Sprint (all you got) to next speed bump
Lunge walk to first tree
Slow and low hold lunge walk to next tree (by request)
Mosey to loading dock
People’s Chair x 60 seconds
– recite Greek alphabet
Diamond merkins x 10
People’s Chair x 120 seconds
– name characters from The Andy Griffith Show
Diamond merkins x 10
People’s Chair x 60 seconds
Diamond merkins x 10
Jog to parking lot across street
Relay Race (same groups from Suicides)
– Sprint to second “island” and back
– teammates do nonstop merkins and LBCs
Rotate between as relay runner changes
Jog to Hill by the Lake
Stay in same groups
G1 – Jacob’s Ladder up to 5 burpees
G2 – Lap around lake with 10 merkins in each corner
Flapjack
Jog to Bull Field for Mary with a Bonus
Mary with a Bonus
– LBC x 25
– Burpees x 5
– Back scratcher x 15
– Burpees x 4
– Dolly x 20′ hold ’em 10 seconds
– Burpees x 3
– Rosalita x 20, hold ’em 10 seconds
– Burpees x 2
– LBC x 20
– Burpees x 10
– Jack Webbs x 10 (in cadence) w/40 presses
Jog to Ledge Lake
– Incline Merkins x 20
– Dips x 20
– Step up x 20
Plankorama (led by Fireman Ed)
Jog back to launch point
COT
Moleskin:
– Welcome to FNG Cornell (aka K-9). Very impressive effort at first F3 post. This was a tough workout and he id great. T-claps to The Drill for the EH.
– Great work by all the pax today. Lack of #mumblechatter told YHC that the workout was a good one for all the pax. Hope so.
– Burpees interspersed within Mary was a big #crowdpleaser this morning and definitely helped bring the PAIN to the pax.
Announcements:
– F3 South Charlotte Pig Pickin’ next Saturday (7/13). See weekly email for details.
– F3 Camp in August at Camp Thunderbird. This is a F3 Dads event and all 2.0s (boys and girls) are welcome. Check website for details.
– Summer Fuel Challenge starts Monday, July 8. See details on website.
The PAX showed up at A51 for some muggy heat and pain. Both were delivered quickly.
The Thang:
SSH x 20
squat x 20
IW x 20
Merkin x 10
Mountain Cliumber x 20
Peoples chair
Mosey around school for push-o-rama
Diamond, wide arm, stagger arm left & right
3/4 speed trail run
peoples chair
Playground pain stations:
10 pullups
20 merkins
30 squats
40 dips
Repeat 3 times for good measure
Zipadee takes part 2 on the fly – THANKS Z!
Stump jumb x 10
LBC x 30
Donkey Kicks against wall x 20
Reapeat 3 times – ouch!
peoples chair
Mary
flutter x 20
rosalita x 20
dolly x 20
lbc x 20
merkins, berpies, squats & lots of other stuff I can;t remember cause YHC was smoked!
Moleskin:
Z took part 2 of the fly due a YHC’s lack of creativity and fuel in the tank. FNG Curry came out with Ocho Cinco and had s very strong showing for his first downPAINment, wlecome brother. Good to see the Tickler back in the mix. YHC called out the log at the trail head and then tripped over it on the way out #faceplant. Good work by all – Keep it up.
July 13th is the Pig Pickin. Cornhole, kickball, barbecue, BYOB, bring the family and share some 2nd F with your brothers.
CONVERGENCE NEXT SATURDAY AT SUN VALLEY HIGH SCHOOL IN INDIAN TRAIL 7/13, 7AM – BE THERE!
14 of Area 51’s finest convened at McAlpine Elementary for a holiday weekend beatdown.
The Thang: Purple Haze Q
As soon as the clock struck 7 PHaze picked up the shovel flag and began jogging to the entrance of the school. After about .5 miles, we stopped on the corner of Highway 51 and Elm Lane.
COP
SSH X 20
Burpees X 13
Imperial Walkers X 20
Burpees X 13
Merkins X 10
Burpees X 13
LBCs X 20
Burpees X 13
Mini Convergence with The Rock: Runstopper Q
The newly combined forces of Day Zero and the Rock circled up to take on an especially angry Jack Webb.
1 Merkin + 4 arm presses, 2 merkins + 8 arm presses,…all the way to 15 merkins + 50 arm presses
The convergence now finished, Purple Haze picked up the shovel flag and started the half mile back to McAlpine. Upon returning to McAlpine the pax began the…
World Tour of Pain: Mighty Mite Q
Mosey down to the track for instruction
Turkish getups with rocks X 10
Run a quarter of the track
Russian Twists X 20
Run a quarter of the track
Hindu Merkins X 15
Run a quarter of the track
Sumo Squats X 20
Return to the beginning of the track
Plank up in a circle around YHC’s yellow corona shirt for the Merkin Mexican Hat Dance
The pax rotate counterclockwise around the circle, doing a merkin every 3 paces. Once a full revolution has been made, turn it around and go clockwise around the circle until a second revolution has been made.
Complete another lap around the track with the same Turkish getups, Russian twists, Hindu Merkins, and Sumo Squats
Plank up and wait for the rest of the pax at the end of the lap.
Mac Tar Gai X 10.
Wheel Barrow Merkin Race.
Pax partner up for a 30 yard wheel barrow race. The only catch is, YHC yelling stop and instructing the participants to do wheel barrow merkins. About 15-20 merkins were completed over the 30 yards. Flapjack.
Return to the Turkish getup rocks for Alternating Squat/ Overhead Presses X 20
Circle Up for Mary
Heels to Heaven X 15
Rosalita X 20
Protractor for 1 min
Burpees X 13
Moleskin:
At the start of DayZero Baracus had just completed the jog over from the preRock Kettlebell work. He was less than pleased when he learned we would be returning from whence he came.
Purple Haze’s COP was burpelicious. YHC doesn’t recall ever being so happy to see Runstopper showup.
YHC’s thoughts during the Jack Webb
“10- He always stops at 10. Nice mini convergence. Great idea Purple Haze!
11- He’s just trying to be funny. We’ll just do one more Jack Webb round and be done with it.
12- Twelve is a nice even number. This has to be where we stop.
13- Ok, I get it. We’re unlucky. C’mon!
14- Am I going to be able to Q the second half of this workout?
15- We’re done?!? I don’t think I’ve ever been happier to see Runstopper leave…”
Great work by the 2.0’s on pushing everyone else during the World Tour laps.
Spackler inspired the Merkin Mexican Hat Dance with his Corona infused tweets night.
YHC tried to give the pax an opportunity to help decided on the next exercise after Mac Tar Gai. Instead, they learned the perils of an inefficient democracy and began the wheel barrow merkin race.
Announcements
Sign Up for the Pig Pickin that is next Saturday (7/13) at Olde Providence. Bug Eater needs a count of how many people will need to be fed. See the email for more details.
Foxhole: New Gear workout starts up on Monday at Elon Park Elementary(on the western end of Ardrey Kell Road. Next to Sports Connection). Market Timer and Honeybee are your Q’s. Bring a kettle bell.
20 strong and able-men gathered in the shadows of Calvary Church for a little surprise pop in at day zero.
COT
Ninja Turtle grabbed the Shovel Flag and led us on a nice easy Indian run down 51 to Elm to meet up with Day Zero as Purple Haze was in the middle of his COT.
Circle up for a little Tiger Rag Special aka Jack Webb
Pay homage to Old Glory by repeating the pledge of allegiance, optional for our Canadian and British PAX 🙂
Rickshaw grabbed the shovel flag lined us up and jogged in formation down to the green-way, across Rae Rd up to 51. Pull into the Library.
Partner up.
Jog back to Calvary for Tibatia
20 sec on 10 sec rest
#smoke
Naked Moleskin
so need to call out Wolf-man for his Farah Faucet impersonation… whats up with tying his ASU shirt up to show his abs? Did he think we were on TV again? #TMI
Nice surprise dropping for our PAX (both PAX at Day Zero and The Rock) meeting up at the corner of Elm and 51. Not so nice surprise introducing Jack Webb and his 15 merkins and 50 arm raises… im sure it looked easier on paper, but then again i didnt write it down just felt the energy and went with it! T-claps to Purple Haze for coordinating!
(Bulldog on behalf of Snakebite and Fletch.)
16 non-fartsackers fought off the desire to stay in bed after a wet July 4th to venture into the unknown with Snakebite and Fletch at the helm.
THE THANG
Snakebite Q – mosey to parking lot for the following:
SSH x 20
IW x 15
MC x 10
Enough of the cadence and to the hills and partner up:
Partner 1 sprints to top and back. Partner 2 does burpees. 50 needed between pair.
Plank.
Partner 1 bear crawl up hill and run back. Partner 2 does merkins. 100 needed.
Plank.
Partner 1 runs backwards up and regular on way down. Partner 1 does squats. 100 needed.
Plank.
Partner 1 bear crawls up. Partner 2 does LBC’s. 100 total LBC’s needed.
Fletch Q – mosey to the creek and grab a rock with your partner.
Catch me if you can. Partner 1 runs around church with rock while partner 2 does 10 burpees and sprints to catch partner.
Plank to wait for stragglers.
Repeato with partner 1 running with rock and partner 2 doing 10 jump squats and chasing.
Plank and LBC’s waiting for partner.
Mosey to wall for Peoples chair. Arms above head, right leg up, left leg up.
3 minutes of Mary.
COT
MOLESKIN
A night of HDHH cornhole resulted in Snakebite and Fletch taking the Q at Kevlar. As the pax arrived in the rainy, humid conditions it was only the hardest of individuals that would show for this one. We left the parking lot with 12 pax accounted for and somewhere in the warm up we gained 3 more with Mic Check, The Worm, and Lugie appearing. Big Gulp then showed up in Matlock style around 5:45am so we had our crew.
Snakebite took the warm up and had a whole new appreciation for Q’ing a workout and doing the count as he went silent after the 10th SSH. Yours truly thought that the emotions of finally being asked to lead a workout had got the best of Snakebite but instead of tears it was the O2 deprivation causing us to hear the crickets. The Imperial Walkers and Mountain Climbers really finished him up as he audibled “screw the cadence, lets hit the hills!” This is where Snakebite delivered the pain with some heavy running with exercises mixed in at the bottom.
Fletch then took the lead and we moseyed over to the rock pile to select a rock as big as your heeeed (hence the video.) According to Fletch many pairings selected some boulder style rocks which in hindsight was a poor move! This Q was not messing around either with a 10 burpee chaser around the entire church. Apparently TR wanted to avoid the burpees so much that he took off with his rock only for Mic Check to catch him just the once. Needless to say the pax were sprawled out all over the church grounds after lap one. Once we reconvened the call for lap two lead to some serious mumble chatter as the rain fell and those boulders got slimy. Time was a ticking and it was a brief stop at the wall for some Peoples Chair and Mary to finish.
Great lead from the new Q’s and a tough workout to take us into the weekend.