11 men showed up in the soggy gloom to get their week started off right at DMZ.
The Thang
Semi Gloss Q with a RAPID warm up
Run down to football field (backwards, forwards, sideways etc) and back to the basketball court
20 SSH
20 Mountain Climbers
20 IW
20 Merkins (on your own)
Spackler takes over Q 3.5 mins into DMZ
COP: Mosey up to playground for pain station circuit work
1st station – 20 slow squats
2nd – 30 dips
3rd – 20 diamond merkins
Rinse Repeat
1st – 10 burpees
2nd – 20 step ups
3rd – 30 LBC’s
Rinse Repeat
Mosey back to the basketball court (split into 1’s and 2’s)
1’s – bball sprint (foul line, mid-court, foul line, end line)
2’s – burpees until 1’s complete sprint
flapjack and Rinse Repeat
1’s – bball sprint
2’s – CCD’s
flapjack/RR
1’s – bball sprint
2’s – Dolly
flapjack/RR
1’s – 4 bball court gassers
2’s – Military Merkin
flapjack/RR
Mosey to center court for Mr Jack Webb x 7
Stay put for Mary
20 dollys
20 back scratchers
10 CCV each side
34 burpees (goal was 31 for 31 days of July but all PAX but one (name can’t recall) finished early and he said he had 3 left so we all joined him for 3 more)
Moleskin
Very quiet crew today. Unsure if that meant it was too easy or what but next time I will crank it up more to silence the silence.
YHC (Spackler) made the executive decision to allow Semi-Gloss to run the warm up (which became a good idea Saturday night over libations at The Lodge) #liquidcourage. Semi-Gloss was so overly excited that he actually pulled up and immediately hit the port-o-john onsite. He was all about taking up 15 mins for a good warm up. Warm up took 3.5 mins and he quickly handed it back over saying that was all he had. Not sure if he disappeared back to the port-o-john or what.
Thankful that no one got hurt during the basketball sprints. Was like running on slime.
Big props to Judge Smails for running to the site once again and please lift his family up in prayer this week.
Please keep Mr Furley and his family in your prayers.
8 brave pax came out to the muggy gloom for a downPAINment at Stonehenge. While our group was smaller than normal, the intensity and effort of this group was as strong as ever.
The Thang
Little baby jog to Marriott parking lot
COP
– Imperial Walker x 35
– Squats x 21
– 10 burpees on your own
Jog to Ledge Lake
Ledge Lake Sequence
– Step ups x 10 (each leg)
– Derkins x 10
– Dips x 10, plank when done
1/3 mile run around lake
Coin flip for next exercise
Heads = 10 burpees, Tails = 10 Jack Webbs
Heads wins
– Burpees x 10, plank when done
Rinse and Repeat with x 20 reps
Run lap around lake
Coin Flip – Heads again
Burpees x 20, plank when done
Rinse and Repeat with x 30 reps
Run lap around lake
Coin flip – Tails
Group run towards Field of Bulls
– Jack Webbs up to 30 cumulative on the way
Lunge walk 50 yards, Squat walk 50 yards, little baby jog to Field of Bulls
6MOM
– LBC x 40, hold ’em x 15 seconds
– Rosalita x 20, hold ’em x 15 seconds
– Dolly x 25, hold ’em x 15 seconds
– Attenmpted “Dolphin exercise” similar to Michael Phelps #fail
– Dollylita x 25 (legs at 45 degrees)
Little baby jog 1/2 mile to parking lot for Elevens
Set of Elevens
Dive Bomb Merkins, 25 yard sprint, Jump Squats, 25 yard sprint back
– Sequential 1 DBM/10JS…..10 DBM/1JS
Rinse and Repeat but only up to 4 reps
Plank when complete
3/4 mile jog back to Ledge Lake
Coin Flip – Heads=done, Tails=1 more round
Tails wins
– Step ups x 5 (each leg)
– Derkins x 5
– Dips x 5
Coin Flip – Heads=10 burpees, Tails=0 burpees
Heads wins
– 10 burpees on your own
Little Baby Jog back to launch point
COT
Moleskin:
– Great work by all the pax. It was a fun workout that had a fairly steady dose of pain. Lack of #mumblechatter a certain pax referring to his age as “89” rather than 49 in COT.
– Incorporating “randomness” of coin flip was a nice twist on the workout. Will continue to incorporate in future Stonehenge posts.
– Fun to have Haggis there, felt like old times. Also, felt good to Q again and I had a great time with it. Was definitely smoked myself and certainly pushed to limits of “if you can’t Q it, don’t do it”…
Announcements:
– SCLT pig pickin’ on July 13th. Evite sent around again so be sure to sign up so we can get a final count.
– Check weekly email and website for new workouts in area and try to get out to a new one. #leavesafetyblanket
– Reach out to pax who haven’t posted in a while. Invite them out to reinvigorate them.
Aye!
The Thang
1 Minute intervals, with 15 seconds rest,
Lunge Walk w/ Pass through
Triceps OH Press (L&R 45 sec. each)
Halo
Clean and Press (L&R 45 sec. each)
Merkins
Goblet Squats
Russian Twist (AKA Mail Order Bride)
LBC
Rinse Repeat 5X
Moleskin
11 Pax greeted the gloom with moderate enthusiasm, and were rewarded with a mostly upper torso beat down. It was noticeably quiet with Funhouse fartsacking due to his inability to find his M’s purse for the workout. Russian twists (aka Mail Order Brides) with 25lbs seems to be the new crowd favorite, and no I could not locate a Groupon for Russian Brides online. I will keep looking. New time, 5:30) seemed to be a good idea, though I still ran long. RedEye is QIC next Monday, so hydrate and preempt with Advil beforehand.
Sleep an extra 30 minutes then come Wiggle with us tomorrow at our new 6:00 am summer start time. Corner of Foxcroft and Rothwood (Mullrich Corners) – fellowship pace…
10 men gathered in the rice paddies of Area 51 to start their week the right way.
The Thang
IW X 15
Squats X 15
SSH X 15
Incline Merkin X 10
Pull Ups X 10; Dips X 25
Squats X 20; Pull Ups X 10; Dips X 25
Squats X 20; Pull Ups X 10; Dips X 25
Plank
Warm Up lap
Joker pulls calf muscle
Tiger Rag takes over the Q
1/4 mile run with pain station along the way X 3 times
Various stop-motion exercises, including merkins, lunge walk and 6 minutes of Mary
Moleskin
-As we all know [or at least we do now], Zip-A-Dee is a big Britney Spears fan. Today, during pull ups, YHC noticed that Zip’s shirt was barely under his chest line when he was at full extension. Zip was proud to show-off “midriff muscle control” that would have made him a perfect back-up dancer in his favorite artist’s most famous music video. We only tease because we love, Zip.
-Turkey Leg and Dolphin were supposed to meet this morning at 0500 to do a three mile run to The Matrix. Only problem was that Dolphin didn’t show up. So Mall Cop… you are off the hook… fartsacking in Charlotte South is no longer called “Mall Copping”… but rather, “he Dolphined.”
-Thanks for taking the reins Tiger Rag once my leg gave out on me. The alternative would have been 25 minutes of upper body exercices. Speaking of Tiger Rag… he must have come across some sort of “Stop Motion” article recently, in between the time he spends reading Popular Mechanics and Engineering Magazine.
26 PAX, including 3 FNG’s, came out to face high humidity for a Saturday morning downPAINment at the Rock with guest QIC’s Bugeater and Stagecoach. Congratulations to the 7 PAX that came out for pre-Rock weight training with Strange Brew.
The Thang
Bugeater Q
Run down to the soccer fields (100 yards)
Warm Up COP
Northface
Indian Run soccer fields to Northface (.25 mile)
Partner Up for hill work
Partner A Burpees/Partner B runs up hill 5 merkins & come back down – flapjack x 3
Indian Run Northface back to soccer fields (.25 mile)
Sprint/Hill Work
Two Rounds of Sprint/Hill work at soccer fields:
Stagecoach Q
Pavilion Circuit
Volleyball sand
MOM
Hill Work
Relay Race
Moleskin
Strong showing by the PAX today! The air was heavy, the sweat was pouring, and when pushed to limits, the PAX broke through. Nice Work and way to keep pounding. There was a lot of motion in this full hour and the early Northface battle got some rumblings and mumblings going. The chatter was cutdown when pax began their Northface ascent and was replaced with gasps for air.
Great family showing with many 2.0’s and welcome to 3 FNG’s. FNG’s were branded Slurpee (son of Big Gulp), Worm (enjoys vacations in Mexico and favors the tequila), and Loogie (uh, last name is Spitz – duh?) but some elders have stepped in and a rename of Loogie is in process. Since he is an avid craft brewer the current trend is #corona, #coronalight, or a late-breaking possibility of #Phlegm. Welcome to the fun FNG’s and keep coming back. Great first F3 workout.
The grand finale with the sprinkler relays was a big hit and a fun way to finish off this pain handout. Nice idea Stagecoach!
Announcements-
What a terrific time we had with our 2.0s at the final F3 Dads of the summer! We kicked off the fun at 0900 at Beatty Park.
COP – SSH X 20, IW X 15, squats X 10, squats with your 2.0 on your shoulders X 5, burpees X 5
Mosey down to playground and did circuit training. Station one was 10 step ups, station two was 10 declined merkins, station three was 5 pullups or a 10 second arm hang
Mosey over to hill – 2.0’s ran up hill and did 3 burpees while Dads were doing merkins, when 2.0’s got back down we flapjacked. Rinse and repeat 3 times.
Mosey up to softball fields where we had a kickball field, soccer field, and football field set up. Split the 2.0’s into age appropriate teams and played games. We switched games every 12 minutes so each 2.0 got to play all three sports.
Below are some pics Bugeater took of our morning. Thanks Bugeater! Enjoy! Thanks for your support with F3 Dads – we had great fun and all of the 2.0’s loved spending time with their Dads! Psalms 127:3 says that our children are a gift from the Lord!
23 men showed up for humid Day Zero beat down. 23 finished probably a couple pounds lighter. #quiltfreebeer #yourwelcome
The Thang
Spackler Q
COP- partner up for Bama Circuit
Mosey to the end of the field for 100 yard gassers- plank at the end and then do exercises
Radar Q
Gather at the end of the field and group up in threes and each team gets a sandbag. (Ruckers did not seem pleased)
All Pax gather to cheer on the final leg.
Line up for some more gassers- Stay in relay groups
Turn around and go back the other way with a different exercise
Turn around for another round-
Mosey up to parking lot for Mary
Moleskin
We had a great crew out today. It was good to see some new faces. Hopefully you all make it back out. Props to Baracus and 49er for running in from The Rock. Funny I haven’t seen anyone running from Day Zero over there. Weird. Mighty Mite also showed up early to get in a mile on the track
Spackler did not waste time getting to it. Warm up was short and sweet and then we started working our chest. Not much chatter during this. Pretty sure 49er and Haze were using a different counting system as they finished when most PAX were at 11 on the countdown.
Congrats to Chipotle, Mighty Mite and one other (comment to be recognized) for winning the relay. Chipotle finished strong for the victory. This was not easy.
YHC was sure when he called squats with bag throws all his precious bags would be destroyed. All but one made it. I should never doubt my craftsmanship. I should note that the one that busted was in Dora’s possession for the last 10 days. He showed up with it having some questionable tape on it. As they say, when you want something done right….
Semi-Gloss went Donkey Kong on us and got out of his shirt half way through. Much smoother skin than DK though. Not to be out done Hoff stripped down to a sweat soaked, stretched out tank at the end. Hoff also hard committed to doing Go Ruck. He will now have to trade in his weighted fishing vest for a Ruck. Purple Haze is considering so Ruckers get in his ear.
Coffeteria note- Hops showed up with his 2.0 looking very clean. He said he didn’t post because he was going on vacation today. He wasn’t on vacation, just leaving for it later today. His 2.0 told him they should not have showed up. Sometimes children can be so wise.
Announcements-
23 of the faithful showed up at Area 51 for a muggy beatdown before the day began. Stretched, hydrated and ready – the clock struck 7 and the fun started.
The Thang:
SSH x 20
IW x 20
MC x 20
squats x 20
LBC x 20
Merkin x 10
5 berpies
4 corners of pain: x 3
run to each light post for 25 squats, merkins then Spartan Berpies – only 20 berpies per station (you’re welcome!)
Peoples chair 1 min
mosey around school for pushorama
wide arm x 8
diamond x 8
regular x 8
mosey to back of school
peter parker x 10
mosey to track for 11’s of berpies and LBC’s
mosey back to front of school – jump the rock (optional)
peoples chair 1 min
10 pullups
20 merkins
30 squats
40 dips
Rock pile
run 50 with rock, drop it, backward run 50. run back grab your rock and run another 50
repeato – backward run with rock foreward run there and back, pick back up rock and run to finish
circle up with rock
stager arm merkiins with rock – 8 right hand, 8 left hand
diamond rock merkins x 8
mason twist with rock x 10 – OUCH
5 diamond rock merkin berpies- then ditch your rock
mosy to parking for mary
flutter x 20
lbc x 20
roas lita x 20
bicycle x 15
5 berpies – done.
Moleskin:
Strong work by the PAX. many moments of silence as we touched out a good bit of running between the drills but the group stayed tight (per Zip a Dee’s command of course). Dennis the Menac and Keuchly, both 2.0’s, showed some good skills trying to knock eachother off the blance beam while we all suffered, not sure that was an excersize but it looked fun. Boomer once again waves the War daddy flag showing everyone how to get it done at 62 – t claps. Ocho Cinco holds the title for the fastest man on the planet, or at least at Area 51 this morning – #cheetah. Good represenation at Coffeteria for some 2nd F. Thanks for the commraderie, everyone – glad to share the monring with you all.
Announcements:
There will be no Area 51 workout on July 13. There will be a convergence at Sun Valley High School in Indian Trail to kick off the new location and get a good old fashion beat down by Counter Top and Zip a Dee. Be on the lookout for more details.
July 4th convergence at 7am at South Charlotte middle school at 7am. Get a good burn before you burn your hot dogs later in the day.
July 13 is the PIG PICKIN” BABY!!! RSVP ASAP!!! A DJ, BBQ, kickball, side dishes, BYOB, bring a side dish, YHC is the official GARBAGE MAN, this will be a GREAT EVENT, if your in town YOU WILL WANT TO BE THERE, please RSVP ASAP – I can’t think of anything else to CAPITALIZE, Hope to see you there.
Lake Norman Excursion is the morning of July 13th. Options of 25, 60 or 100 mile bike ride and a 5k run to start before you ride. Taking place at Lowes HQ in Mooresville. This is not an F3 sanctioned event but Burgundy is working it and we want to share the news in case anyone is up for the fun.
That’s it – Peace out.
Thirty one flavors of pax came to the new site for some old-fashioned pain.
Mosey to the Barnes & Noble parking lot for a nod toward a warm up. Approx. 1/4 mile.
Mosey to bottom of hill on Windbluff Rd in Raintree. Take scenic route. [Note to self: 6 ft fence not visible in Google maps.] Aprrox. 3/4 mile.
Mosey to the chocolate pond behind Vintner’s. Approx 3/4 mile.
Mosey back to base, pick your plate(s). Approx 1/4 mile.
COT
MOLESKIN
ANNOUNCEMENTS