It was all a dream…

It was all a dream…

BIG

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

Hit ‘Em High, Hit ‘Em Low

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:

  • SSH, 20 (cadence)
  • IWs, 20 (cadence)
  • Squat, 20 (cadence)
  • Merkins, 20 (cadence)

Mosey down to the field.

  • 25 merkins, sprint ~100 yds to end of field, 25 merkins, sprint back, plank
  • 20 diamond merkins, sprint ~100 yds to end of field, 20 diamond merkins, sprint back, plank
  • 25 CDDs, sprint ~100 yds to end of field, 25 CDDs, sprint back, plank
  • 10 burpees, sprint ~100 yds to end of field, 10 burpees, sprint back, plank

Mosey to playground for pain stations…3 rounds of:

  • 10 pull-ups
  • 20 dips
  • 20 LBCs
  • 20 merkins

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:

  • Deep squats (touch the sides of your shoes) – 25 count
  • Deep squat high jumps – 10 count

Chair plank hold for one minute followed by another round of calf raises (see above). Called exercises:

  • Duck jump squats – 25 count
  • Sister Mary Catherine – 25 count

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:

  • A lot of all over body pain was felt today as Bananas and Radar went on the attack early and often.  Their plan to break down the Pax this morning was obvious.  Survival was questionable…but the best that could be hoped for.
  • The groans started early when Bananas circled the Pax up in the side parking lot for COP.  While McAlpine has the best grass in all of Area 51, it also has the roughest parking lot and the call for merkins had everyone wishing they had grabbed their gloves.  However, the abrasions were quickly forgotten when the real fun began and O2 deprivation allowed us only to focus on the task at hand.
  • Bugeater worked out front on most of the sprints.  Nice job!  However, the rules committee is reviewing whether he was aided by the same nitrous-oxide he brought out to last week’s Day Zero. #anotherpairofshortsruined
  • The call for 20 diamond merkins and 25 CDDs on back to back sets was unsavory and crushed all chatter in its wake.  The pain stations finished off the upper body in grand fashion.  One of the Pax commented that is seemed as though Bananas was trying to pack an hour workout into his 30 minute Q.  Nice work brother!
  • Radar is building quite the reputation for breaking down the legs and today he came with routine to bolster that notion.  And while he looked more like a ballerina when leading the calf raises, the burn felt by all the Pax kept us from commenting.  No one wants an angry Radar.
  • All the called leg exercises, the chair planks and the partner drags and carries brought big time pain…for those who completed them all.  Apparently, Bananas was under the impression that once you Q the first half of the workout, you can take some plays off in the second half.  But, alas, this ain’t Clemson football.
  • YHC was partnered with Radar during the drags and carries and was chastised constantly for my form, mostly while I was being dragged and carried.  YHC wasn’t aware you could mess that up.  However, the emotional violation was the least of the worries, after some questionable feel ups. #2ndbase #3rdbase.
  • Awesome work today by the 2.0s and FNGs…keep coming out.
  • T-claps to Stagecoach and Champagne for double down at Day Zero and the pre-Rock kettlebell and rope workout.  And to Stagecoach for wearing his ruck.  And to The Hoff for wearing his weigh vest…who knew they made a 5XL weight vest to go across this man’s chest.

Announcements:

  • July 4th convergence at South Charlotte Middle School – 0700
  • RSVP to the Pig Pickin – 7/13 at OP baseball fields

 

The Fort: Gnat gonna do it….

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.

Running, Short on Gloom

As sure as Kilimanjaro rises like Olympus above the Serengeti, so 26 pax rose for some solitary company.

  • Run to Unmentionable Grassy Location x .5 mi.
  • A brief COP
  • 10x100s with pain stations between sprints.
  • Hill work and such
  • Pledge of Allegiance
  • Run back x .5 mi.
  • Stop Motion Mary

COT

STOP MOTION MOLESKIN

  • Shortest Gloom of the year.  Very unnatural.  No likey.
  • Gullah–or was it the other guy that I confuse for Gullah?–on time = late.
  • Radar under ruck.  Thinks he’s a tough guy.
  • Turkey Leg–used it all up on the first 6x100s?  Missed you on the last 4.  #coffeeisforclosers  I won’t tell Haggis.
  • Props to the fubol boys on the sprints–Header, Bulldog and Busch.  If it’s one thing they know how to do well it’s run full speed to one end of the pitch, wriggle on the ground a bit, then run to the other side.
  • About 20 yards of stop motion walking lunges seem to be just the right amount to gum up the legs before the sprints.
  • Props to Hee Haw, Red Sea, both making their second F3 appearance.  Don’t listen to the Pollyannas:  it never gets easier.
  • Yoga guy FNG, christened Down Dog in COT.  Went with Exec-Q-tive Privilege (see what I did there?) and renamed to another yoga pose: Up Dog.  Mostly because I want to be able to say, What’s up, dog?  Glad to have you.  Come back.
  • Hoff–he of the 58 jacket size–didn’t get enough of a pump this morning with all the running.  Had to scrub off a round of merkins with Radar’s ruck post-COT to blow up the jiggle twins, then saw him bench pressing his car as I pulled out of the lot.  Sicko.
  • Stop motion = pain.  Good stuff.

ANNOUNCEMENTS

  • A51 Dads:  0900 at Beatty softball fields.
  • Sunday 3 pm:  Back at Beatty for some mountain biking.  Pavilion by the lake at 2:45.  No drop?  Depends on how fast you are…
  • If you’ve been coming for more than 6 weeks and haven’t led a workout, quit mooching.  Step up.

That is all.

Drivers education instructors needed

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.

PreBlast – F3 Dads – Charlotte South

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!

MTB Summer Series

The Premise:  Hit the various mountain biking trails in the various F3 Regions.

  • When:  Sunday afternoons in the summer, times TBD.
  • Rotating Qs:  I’ll eat the cobwebs and go first.  Other interested MTB gear-heads ping me at tigerragF3@gmail.com and we can get a schedule together.
  • Rotating Sites: First week–this Sunday June 23, in Area 51–at Beatty Park.  Meet at the Pavilion near the lake around 2:45.  Go time at 3 pm.  Future ride sites TBD but likely candidates include USNWC, Sherman Branch, Renaissance, Rocky River, and others.  You Q your “home” course.
  • Skill Level:  Like any other F3 gathering, there will be mixed levels of fitness, technical ability and, ahem, equipment.  We’ll likely group up so that dirt-eating, trail-rash types can get after it, while the #GreenwayGrannies can follow the dust cloud with some quality 2nd F.
  • Communication:  There may not be a preblast every week.  We’ll post a tentative schedule of  locations for reference and then will go forward with a Tweet & Meet format.  Follow @tigerragF3 and I’ll do my best to post info Saturday for the next day’s ride, or at least link up to whoever is Qing that week’s ride.
  • Weather:  Since most trails are typically closed 24 hours after a significant rain, the Tweet & Meet format will be key.  Get on the twitterz.  We’ll also need to crowd-source trail closings so we don’t all show at a locked parking lot.  I’ve done that.

Post questions in comments, or send an email or tweet.

Hydra kicks back with a nice cold Rolling Rock.

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

Run around school and line up on the field:
Bear Crawl x 30 Yards
Crab Crawl x 30 Yards
1-Legged Bear Crawl x 30 yards
Lunge Walk x 30 Yards
Plank O Rama
Burpees x 11
COT
Total Burpee Count = 110
Moleskin –
Lots of chatter heard this morning, too busy sweating to really pick anything up, feel free to add to the moleskin below in the comments. The Q’s form during the performance of the lunge-walks was called into question by Joker by way of commenting on the Q’s perfect form – the line between Joker’s sincerity and sarcasm is a fine line indeed. The Rolling Rock came out of a comment last week by Farside in regards to the reason behind the number 33 for several of the exercises, so the natural response was to embrace it. You’re welcome.

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?

-Donkey Kong

Six Pack for the Turn

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:

  • Double-Down opportunity for BRR runners this evening at 19:30 (or 7:30pm):   Evening Six:   An evening 5-7 mile route using the hills in Governors Square, Mountain Brook, Sharon View to Old Providence launching from Ben and Jerry’s on Fairview at 19:30.  (Barracuda will Q @F3Barracuda)
  • 2nd F summer event July 13th: Summer Pig Pickin’ 2013 including friendly cornhole and kickball tournaments;  please RSVP or reach out to Bugeater if you haven’t received an evite. 
  • Deadline approaching to order your Area 51 shirt – order closes on Saturday 6.22:  http://f3.mudgear.com/NC–CLT-South-Area-51_c_37.html

 

Free Bags at The Maul

21 pax showed for a hump day visit to The Maul

The Thang

  • Partner up and each team grab a sand bag (35lbs)
  • Mosey to the front of the theatre

COP

  • 27 SSH
  • 20 IW
  • 20 Butt Kicks
  • 10 Squats

Run To Fountain- Bag included

  • Partner 1- 20 Decline Merkins
  • Partner 2- Does Step ups with Sand bag and lift at the top
  • Switch and repeat 3 times

Run Back to side of Theatre- Bag included

  • P-1 Sprint with bag 50 yards or so and back
  • P-2 Burpees until P1 gets back
  • Switch and repeat x 4

Run to Speed Bumps behind HT- Bag Included

  • P-1 Lunge Walk with Bag held over head to next bump- aprox 30 yrds
  • P-2 Bear Crawl to next bump-
  • Switch and continue for 6 speed bumps

Run to side of Target for COP- Bag included

#1

  • P-1- Up Right Rows with Bag until P2 finishes
  • P-2 Diamond Merkins X 20
  • Switch and repeat

#2

  • Everyone at the same time
  • Slow Count Merkins (Q cadence) 10-15
  • Slow Count Prone Pull Ups (Q Cadence)10-15

#3

  • P-1- Walking Merkins over bag until P-2 finishes
  • P-2- 10 Merkin Jack Burpees

#4

  • All pax muscle failure merkins (go to the knees when you cant do anymore regular)

Run Back to Front of Theatre

  • P-1 Squats with alternating sand bag shoulder press until P2 gets back
  • P-2 30yrd sprint and back
  • Switch

Mosey Over to side of the theatre

  • Circle up for Mary
  • LBCs while we count off Pax

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

  • HDHH Vinter Wine Market
  • New Wend workout at Calvary
  • Bugeater is planning a Pig Picken for some 2nd F