After a brief summer nap this afternoon, confusion of time and place set in. Did YHC sleep through his alarm and neglect his Q duties? Was the painfest all a dream? Why am I laying facedown in the driveway?! That last question never gets answered. But my smoked shoulders tell me it was the real deal. And so we reminisce.
The Thang:
SSH x 25
Merkins x 15
Mountain Climbers x 25
Jog to field on yonder side of Loch Ness, partner up.
Partner 1 – lap around Loch Ness, stop half way at wall for 10 jump-ups, finish & tag partner
Partner 2 – At picnic tables; 10 squats, 10 derkins, 10 dips on repeat until partner returns
Flapjack
Over the river and through the woods, bridge lunge walk on the way. Head to Hill.
Partner 1 – up hill, 2 burpees, back down. Repeat.
Partner 2 – Nonstop flutter
Flapjack
Partner 1 – up hill, 4 burpees, back down. Repeat.
Partner 2 – Nonstop dolly
Flapjack
Indian run to 521 bridge. Stop for Peoples chair, hands up for 30, then press it out x 50 (not sure why multiple pax assumed we were stopping at 30 or 40 or 45)
Mosey to Premier parking deck. Bear crawl 25 yards on the way.
Hit the Deck
Partner 1: sprint up the ramp to top of level 1, 10 knee-ups, back down to tag partner.
Partner 2: nonstop donkey kicks on wall.
Flapjack
Partner 1: sprint up the ramp to top of level 1, 10 jumps squats, back down.
Partner 2: nonstop LBCs
Flapjack
Plank it up, mission impossible. Runstopper gives us a 10 count that seems to take about 45 seconds while noses graze the ground and shaking/seizure like activity kicks in.
Bear crawl width of parking deck, 20 squats, bear crawl back.
Crab walk width of parking deck, 20 squats, crab walk back.
Bunny hop up to 3rd floor. (admire the lush, green golf course)
Grab some wall for 10 derkins, which is high enough to set you up at almost 90 degree angle (poor man’s Balls to the Wall)
Down the stairs, out the deck to Field Of Dreams
YHC hands over the reins to Runstopper. Apparently, Jack Webb is back from vacation.
JW: merkins up to 10, press up to 40. #musclefailure all over the place.
So much better than my planned J. Webb ladder up to 5.
Take it back to the house. Plank it up halfway by the Resort to regroup. Frehley calls an audible for Peter Parker merkins.
Jailbreak at north east Stonehenge across 521.
COT, Ball O’ Man, Out….
Moleskin:
We hit it hard today, good work by all.
Fireman Ed puts in strong performance after later admitting during coffeeteria confessions that he was celebrating summer solstice until 2am. Reminder that he is single, and has no 2.0s.
As always, honored to lead the Sons of Yankeetyne.
Announcements:
Order your Area51 shirt by Sunday night.
RSVP for Pig Pickin’ (July 13th) Invite via e-mail from Bugeater
YHC and Honey Bee starting new gear workout (Foxhole) on July 8th at Elon Park. Stay tuned for more. If you don’t have a KB yet and plan to attend, see e-mail from Tiger Rag w/ Amazon link, tips, video, etc.
Market Timer
The shovel flag was planted on the grounds of McAlpine and 25 (including 4 FNGs) hearty souls set off for another #F3DayZero painfest. Bananas and Radar took the Q and the East Meck HS buddies were clearly in cahoots with a plan to crush the will and spirit of the Pax.
The Thang:
Bananas Q – Hit ‘Em High
A little baby jog around the parking lot then circle up for COP:
Mosey down to the field.
Mosey to playground for pain stations…3 rounds of:
Radar Q – Hit ‘Em Low
Mosey back to field for some calf raises…20 (cadence) each set. 1st set – feet out, 2nd set – feet straight, 3rd set – feet in.
Partner up (size matters) and line up abreast on the beginning cone with an eye on the 3 cones set ahead ~20 yds apart. Perform called exercise at each cone, partner drag to first cone, flapjack partner drag to 2nd cone, partner carry to last cone, flapjack partner carry to first cone on way back, sprint back to the beginning, including 1 backwards sprint back. Chair plank while waiting for all the Pax to finish. Called exercises:
Chair plank hold for one minute followed by another round of calf raises (see above). Called exercises:
Chair plank hold for one minute. Mosey back to parking lot for 6 MoM, with a lunge walk up the hill for good measure.
Mary: Flutter kicks, 50 (cadence); Russian twists, 20 (cadence)
COT
Moleskin:
Announcements:
32 posted this AM greeting the gnats in all their fury. After careful calculation, 2 gulps of gnats equals a GU pack and/or half a hammer gel. All enjoyed ample nutrition in the gloom.
The Thang:
Santini lead with SSH sequence with a headfake, Imperial walkers, Merk-Jacks (merkin with a jump up into a bomb-squat), Hemorrhoid Chairs (walking squats), Peter parkers, Parker Peters, and Mountain Climbers. Mosey to line for Nana Farts (Decline Donkey kicks from 5 to 0, sprint Incline Burpees to 5, sprint back). Commence Stairway to heaven (Line up, lunge 25 yards, bear crawl 25, repeat. Go to bottom of stairway to heaven and incline burpees from 1 to 6 running up the hill)
Handoff to Red Banjo. Partner, split for drill bits running around park in opposite directions. Burpee stations of 5 each at Drlll Bit markers. Meet halfway, do 10 merkins, run back in previous direction with Merkin stations. Meet Partner. Partner Pushups 10 each. Sprint, Repeat. Partner stations, Burpees, sprints, repeat. Playground for alternating pull ups and LBC’s series of 3 with partner.
Word of Truth: Red Banjo shared the following on “Success”
Don’t let the world define your success. Don’t get caught up in all the distractions- titles, paychecks, and possessions. Remember that if we concentrate on adding value on a daily basis with our family, friends, and society success will ultimately follow.
Two quotes for today:
“Success is not a destination or an accumulation of things. It is the blessing of God”-David Kemp pastor of Fort Mill Church of God.
“Try not to become a man of success. Rather a man of value.”-Albert Einstein.
As sure as Kilimanjaro rises like Olympus above the Serengeti, so 26 pax rose for some solitary company.
COT
STOP MOTION MOLESKIN
ANNOUNCEMENTS
That is all.
The virtual shovel flag was planted and 23 pax were ready to get after it
The Thang
COP
SSH X30
Merkins X20
Flutter kicks x20
LBC X20
Imperial walkers X20
Dirty McDeuce with run to top of Little Ave, five burpees, and return to starting point before each set
Set 1
Diamonds X12
Squats X12
Mtn Climbers X12
Donkee kicks X12
Set 2
Merkins X12
Dolly X12
LBC X12
Freddie Mercury X12
Set 3
Jumping lunges X12
Carolina Dry Docks X12
Stagger right X12
Stagger left X12
(this set was crowd pleaser)
Run to parking lot for ladder with sprints
Squats 10-1 and Merkins 1-10
Suicide run in parking lot – three legs
Six minutes of mary (flutter, Rosalita, LBC, high flutter, protractor)
COT
Naked Moleskin
Early morning drivers around CCHS evidently have not been trained on use of turn signals and had the PAX agitated during COP on Little Ave. Maye YHC shouldn’t do a COP in the middle of a street even if it is 5:40am?
Great to see two FNG’s and 23 pax (a record for Centurion???). Would have had the record for sure if Cadillac and Charcoal hadn’t fartsacked and I hadn’t traumatized Abbacus and Hops with the Devils work out in a Catholic faciilty a few weeks ago. This was old school with short runs in between various exercises meant to create full body quiver.
Glad to see Senator Trussel. That’s 2nd time in a row I avoided the War Daddy tag. Still a bunch of Hates in the PAX but I like getting pushed to go faster.
I hope Ringo (Beatles fan) and Beamer (have to check to make sure this name is not already taken) got what they were looking for and will be back. Goal is to get a little stronger every week.
Looking for other volunteers to Q. It’s a great experience and will make you better. Please contact Escargot, Runstopper or myself. Also, F3 is more than just exercise. Great way to find your purpose with access to resources to do something great.
You have 2 more Saturdays to grab your 2.0 and bring him/her/them to F3 Dads!
WHAT: F3 Dads is a weekly workout where Dads bring their kids (boys and girls) for some fitness and fun. If your 2.0 can run (or you can run while carrying them) – they can come! The workouts resemble our typical F3 workout, but are structured to be fun for kids. We open with a COP-lite (merkins, side-straddle-hops, burpees, etc.) followed by a little fun and games (tag, duck duck goose, kickball, etc.) and close with a COT where every kid gets a nickname.
WHEN: 0900-1000 Saturday mornings in June… rain or shine!
WHERE: Charlotte South – Colonel Francis Beatty Park – Flag will be planted by Softball Fields
WHY: Share the F3 experience with your kids!
The Premise: Hit the various mountain biking trails in the various F3 Regions.
Post questions in comments, or send an email or tweet.
25 men gathered in the refreshingly cool gloom to relax with a nice cold Rolling Rock. When in doubt, the answer is always 33.
The Thang:
Mosey to back parking lot for COP:
Side-Straddle Hops x 33
Imperial Walkers x 33
Merkins x 33 (11 each regular, stagger-arm right, and stagger-arm left)
The Rolling Rock: 3 stations – 3 exercises at each – 33 repetitions of each
Station 1 – The Track:
Gorilla Walks x 33
Flutter Kicks x 33
Burpees x 33
Station 2 – The Playground:
Pull-Ups x 33
LBC’s x 33
Burpees x 33
Station 3 – The Concession Stand:
Jump-Ups x 33
Mountain Climbers x 33
Burpees x 33
Mosey to Field
Plank O Rama
Jack Webbs (1 Merkin x 4 Arm-Raises) up to 5 Merkins x 20 Arm Raises
Rosilita x 33
The Dolly x 33
LBC’s x 33
Jack Webbs (5 Merkin x 20 Arm-Raises) down to 1 Merkin x 4 Arm-Raises
Announcements:
Compass on Friday @ The Arboretum Chick-fil-A @ 6:30 AM
F3 Pig Pickin’, @ Old Providence Elementary, July 13 from 5-9 PM
F3 Dads on Saturday 6/22, Beatty Park, Time?
Six + a furry 4.0 joined together for a nice early morning jog in finally some crisp morning air. 3 + the furry 4.0 headed out at 5:15 for ~6 miles tempo pace, while 3 headed out at 5:30 for ~4 miles and change. Second time out for Musket (furry 4.0) who did a great job of clearing the path of the numerous frogs and critters that seem to be out in full force. Road Rash put in a good pace out in front and despite taking a pitstop for a “gutbomb” still managed to finish strong. The second group apparently got caught in the gaggle of clipboarders and then took a slight detour to explore some of the fine suburban landscape outside the greenway. Glad to continue seeing metro representation out there with Orlando setting a steady pace with the second group. Welcome to Moses FNG – 3 claps for hitting a running workout first time out and putting up a strong pace – now we just need to get him out to Fast Twitch for a real indoctrination.
Enjoyed seeing everyone out there today!
Announcements:
21 pax showed for a hump day visit to The Maul
The Thang
COP
Run To Fountain- Bag included
Run Back to side of Theatre- Bag included
Run to Speed Bumps behind HT- Bag Included
Run to side of Target for COP- Bag included
#1
#2
#3
#4
Run Back to Front of Theatre
Mosey Over to side of the theatre
Moleskin
Good turn out today. Dora was the only one to do the 1.5 run in. He did not do the run out as I caught him sneaking into a vehicle for a ride back to his. Props for the 1.5 though. YHC got some dirty looks when he started off with everyone grabbing a bag. They do look somewhat suspect so I understand the confusion and disdain. The Maul is pretty spread out so there is a good deal of ground to cover. It is challenging enough without a 35lb bag. Good teamwork out there and everyone made it. There wasn’t a lot of chatter as the work load was heavy. Time flew by and before you knew it, it was over. The summer humidity brought out the poisons and there wasn’t a dry shirt to go around. Thanks for letting me lead guys
Welcome to FNG Jared B. (Rolling Rock) and FNG- TJ H. (Libby).
Announcements