13 men entered the sandbox of area 51 and true to its mystic, pain was handed out by crabcake and cottontail.
Crabcake on Q
25 merkins (The mumble chatter begins)
SSH x25 in cadence
25 merkins
IW x 25 in cadence
25 merkins
LBC x 25 in cadence
25 merkins
Squats x25 in cadence
Jog to front of school for set of 6’s of BTW shoulder press and merkins.
5 BTW w/shoulder press; 1 merkins with feet on wall
4BTW w/shoulder press; 2 merkins with feet on wall (Believe an audible was here and did rest of merkins with feet firmly on the ground. Finished with 3 presses and 3 merkins. I think you can figure the rest.
Long jog to the rock pile. This is where Matlock showed up. Good to have you brother even 15min late. Jog to parking lot for some Mary with your rock.
Russian twist x 25 in cadence
LBC x 25 in cadence
Greg Louganis x20 in cadence
V-ups x10 on your own
Crazy Ivan x 20 each side on your own
Return your rock and cottontail takes over
Jog to the playground for a circuit x3
Pull ups x10
Bench Dips x30
Squat kicks x15 each leg (Legs are burning at this point)
LBC x 30
PArtner Swaps
Partner 1 sprint to the grass; Partner 2 burps until P1 returns and flapjack
P1 Lung walk; P2 Burpees Flapjack
Can’t forget the abs
Dolly x25
Bicycle x25
Back scratcher x25
LBC x25
Find your partner another round of swaps
P1 Sprint to the end of lot; P2 Burpees and flapjack
P1 lunge walk; P2 Burpees
Circle up for 1 minute of elbow plank
Area 51 never fails to disappoint. I can honestly say that some of this exercises I think up look better on paper and are a beast on the pitch. Either way great work.
Announcement:
Great work on the south Charlotte, Area 51 shirts. If you have not ordered one, get it now.
Every Sat in June, June F3 Dads, 9am at Frances Beaty Park. The last 2 weeks have been great. Come and check it out.
See you out in the gloom.
8 brave men gathered in the parking lot at McAlpine Elementary School and made their way (some more graceful than others) through the slosh and into the gloom of the Proving Grounds. Big League Chew got the start on the mound and, as promised, he delivered a steady diet of fastballs…after starting the game with a nasty slider, low and away.
The Thang:
Big League Chew Q
Down to the soggy field, which had just been aerated, for the warmup (or so the Pax thought):
Mosey to the rock pile to grab a boulder then over to playground #1:
Run to playground #2 with your rock and repeat.
Back to playground #1 and repeat.
Grab a partner and partner carry to 1st garbage can, flapjack to 2nd garbage can, flapjack to 3rd garbage can. Repeato back. 5 squat chaser for each partner at the end.
Grab your rock, circle up on your back for situps that you had to be there to see. YHC cannot even describe them…but they hurt.
Purple Haze Q
Deposit your rock back on the pile then mosey to the track with your partner for a little Catch Me If You Can:
Run to the front of the school and grab some bench:
Circle up in the parking lot for some Mary:
Finish up with a little Indian run around the parking lot, jailbreak to the COT.
Moleskin:
Announcements:
The shovel flag was easily planted in the rain-soaked turf of The Rock, and 44 pax including 4 FNGs posted for a beatdown led by our War Daddy – Iron Horse.
Thang:
Iron Horse Q –
Jog to lot closest to Rt. 51.
COP
SSHs x 20
Squats x 20
Merkins x 20
IWs x 20
Mountain Climbers x 20
Mosey to soccer fields
Run ¼ field then 10 merkins
Run back
Run ½ field then 10 squats
Run back
Run full field then 10 burpees
Run back
Plankorama when finished
Run backwards full field then 10 burpees
Run back
Shuffle ½ field, then 10 squats
Run back
Run ¼ field, then 10 merkins
Jog 1/2 perimeter of soccer fields to hill between fields and lots
One group runs up and down hill 4x while other group does:
10 Diamond merkins
10 Squat jumps
10 jumping lunges (10 each leg)
Hops Q –
Mosey to lot
4×4’s (thanks to Malko for the idea)
4 sets of 4 exercises
Merkins, Squat Jacks, CDDs, Spartan Burpees
10x for each exercise 1st set, 9x 2nd set, 8x 3rd set, 7x 4th set
Split the pax into 4 lines for Indian Run of 150 yards or so and back
Partner Up for some Mary:
Old school sit-ups; partner holds feet down while in plank – 1 minute AMRAP. Flapjack.
Prairie Fire Mary – 30 reps (10L, 10C, 10R). Flapjack
Decline Merkins x10 with feet on partner’s back while he planks. Flapjack.
Partner HSMs (Hand-slap merkins) x 10 each hand
Flutters x 13
Freddy Mercury’s x 13
Superman w/musical accompaniment led by the 2.0’s in center circle
Butterfly’s x 13
Jog to next lot over
COT
Moleskine:
Great crew this morning. Iron Horse brought the pain in his first Q – great work. Audibled on the runs, but that was for benefit of others, not for our WD/Ironman Triathlete Q. He’ll certainly saddle up as Q again soon.
T-claps to Backdraft who posted for the 6th day in a row – strong work for the newcomer! And happy birthday to Market Timer. He wisely waited until COT to announce….avoiding what should have been extra pain.
Great to have our FNGs: Down Range, Tetris, Grenade and Space Cowboy out – hope all of you will be back with us soon.
Lots of mumblechatter about the gnat swarms on the soccer fields. Thank Andrea for that you whiners. Mumblechatter continued during 4×4’s. Talk of 5×5’s and 6×6’s already circulating among the pax. It’s only right to bring that back with added pain.
Announcements:
Thanks to MallCop and Escargot for all the work on the F3 Area51 shirts – order yours now!
Pool party at Candlewyck tonight from 6-9pm. 30+ pax HC’d with 100+ including M’s and 2.0’s. Not too late – just come and BYOB, something to eat and $10 per family to pay for the rental and lifeguards.
F3 Dads topped 50 again this morning. 9am every Saturday in June at Francis Beaty Park. 2.0’s of any age and gender welcome with their dads. Come check it out!
Just as Uranus has 27 moons, so Kevlar also had 27 pax. And where I come from, Pluto is still a planet. #Oldschool
[Posted by Tiger Rag on behalf of Hoff]
THANG
ROUND ONE
ROUND TWO
ROUND THREE
MOSEY to track for Tires/Cardio
Tire/Cardio Blast
Mosey to wall
A few minutes with Mary
MOLESKIN
ANNOUNCMENTS
18 hearty souls ignored the weather forecast and the call of the fartsack to post at Centurion this morning.
The Thang:
Run to a side parking lot for a little warmup:
Run to the Carmel Commons parking lot for COP, Part 1:
Run up the steps of Carmel Commons, across the top and back down, then to the picnic tables in front of Catholic for COP, Part 2:
Run to another side parking lot for COP, Part 3:
Just enough time for some Mary:
Mosey for COT.
Moleskin:
Announcements:
Strong showing of South Charlotte’s Thursday many headed monster workout Hydra. Right from the start this workout had the making for some hard work as we went right to track for laps and burpees. We ended with 110 burpees on the day and the pain was consistent through out.
26 men posted and YHC counted at least 5 pax who accepted the run/bike to workout option. Nice extra cardio/mileage bookends to your hydra pain!
The Thang:
Bugeater Q:
2 Laps around track, 10 burpees at end of each lap
Jog to rear parking lot of school
Side Straddle Hop x 25
Imperial Walkers x 15
Merkins x 20
Air Squats x 20
Carolina Dry Dock x 20
Jog to concessions (and not for the nachos)
Circuit Work: 30-20-10’s
Dips x 30
Step Ups / Wall Jumps x 20
Burpees x 10
Rinse & repeat 3 times
Plank
Jog to playground, and partner up.
Old School Situps x 25
Pullups x 10 (assisted or unassisted)
23 minute 1/2 way Q Switch – Here comes Donkey Kong
Mosey to field and circle up
25 Burpees on your own
Jack Webb Ladder (1 pushup x 4 arm raises) up from 1 to 8 (8 pushups x 32 arm raises)
25 Burpees on your own
Jack Webb Ladder down from 8 to 1 (Starting with 8 pushups x 32 arm raises and decreasing by units of 1 x 4)
Flutter Kicks x 30
Rosilita x 30
Bicycle x 30
Mosey to left side of field
Bear Crawl x 40 yards
10 Burpees on your own
Crab Crawl x 40 yards
Plank-O-Rama (Regular, Right Arm/Leg High, Regular, Left Arm/Leg High, Regular, Right/Left-Handed Balboas)
Lunge Walk x 40 yards
Attempted to do 10 Burpees on your own, but a general mutiny due to time overruled that exercise.
Mosey to parking lot for COT
*Total Burpee count for the morning = 110
-COT
Moleskin:
-3 FNG’s posted. Welcome to the PAX – Maggot and Jelly Finger! I am sure folks will want to know the story behind those names I wanted no part of. That is the fun of it. We are sorry that our 3rd FNG disappeared. We think the Hydra Monster may have eaten him. Mall Cop will follow up to see if we can bring him back.
-Our favorite drink Zima return for a second Hydra showing after his FNG start last Thursday. Welcome back brother!
-Birdhole again made a showing at his Olde Providence Elementary alma mater. We won’t say what decade. R-E-S-P-E-C-T
-There was some fun-o-rama at the name game station today – good stuff. Q was turned by the PAX. Nice work group.
-The run/bike to workout is now a standard Hydra challenge during the warmer months. Those living more than 1 mile away can meet at the Food Lion in Candlewyck and run 1 mile to OPE.
-Let’s keep up the good numbers – keep coming back and remember we all have varying levels of experience. Do what you can, modify where you need, just keep coming back, and keep pushing yourself.
-Forgot to thank Mic Check in person for the work M Mic Check did with the news interview this week. Great to get some F3 run time and see our Rock work out leaders Mall Cop, Hops, and Run Stopper in the work out video and interviewed. Hops even went in studio to show off his TV skills. Thanks Mic Check!
Announcements:
-South Charlotte T-shirt orders upcoming. Two rounds of orders. Need 12 minimum each order. Mall Cop to send out email announcement and tweet it out. Thanks Mall Cop.
-Rain or Shine – 2nd F Pool Party – End of School/Start of Summer. June 8, 2013 6-9 PM. Candlewyck Pool/Clubhouse. Bring Dish/BYOB/Drinks, bring folding chairs. No Glass. M’s and 2.0′s welcome! (if lightning we will steer clear of the pool)
20 dudes decided to wake early and be the first in line at The Maul. We didn’t spend a dime but instead were paid a pavement beat down.
Warm up:
SSH x 20ish
IW x 20ish
Jack Squats x 20ish (a Pax favorite)
-short mosey and partner up-
partner 1 runs to the tree and back while partner 2 does Spartan Burpees, flapjack.
Goal = 100
100 mason twists
100 merkins
100 MTN climbers
plank between exercises
partner 1 plank, partner 2 decline Merlin’s, flapjack, then run as a team around the ole’ Oak tree.
Each guy does 20 lunge jumps, then run to tree and back.
-mosey to the fountain-
single leg lunges, opposite leg elevated on fountain x20 each leg
dips x20
x3
plank up for merkin shuffle
Plank walk left on Q count; merkin, plank walk right on count; merkin.
-mosey-
relay race
back pedal, shuffle, waiting members planked, and mary.
Jail break home
Moleskin:
I have been absent for many mornings the past 2 weeks so I felt well rested and ready to go at it hard on the concrete at The Maul today. Unfortunately the Pax had to pay the price for my fartsacking.
Before I could call out the first exercise Tiger Rag decided he needed his back scratched and since the Maul lacks trees, he violated the parking lot with a sight I wish to never see again. And I thought cats hated being on their backs.
The 100s seemed to get us off on the right foot. No mumble chatter so I assume it was tough.
The Merkin Shuffle made its debut later on. I can easily see this dance craze sweeping the nation. No music needed, just the moans and groans of men working hard will suffice. Hops gets credit for the naming rights.
Thanks to Dora and Freely’s Comet for suggesting some Mary and planks during our relay race. Great call and thanks for looking out. Great work pushing yourselves.
41 hearty souls made it out of the fart sack this morning to plant the ShoveFlag at DV in the Gloom
The Thang
COP led by Psycho T
SSH, Imperial “Walkahs”, Merkins, Peter Parkers, Parker Peters
Split into two groups: Group 1 stays with Psycho T, Group 2 goes with Skywalker for a stroll through the woods to the Davie Park playground
Psycho T’s #BeatDown
Animal Jams
Super set with Gassers
Animal Exercises: Bear Crawl, Crabwalk, Duckwalk, Donkey Kong, Jumping Wolverine
Plankfest
Merkins
Skywalker’s #BeatDown
The Circuit of Pain: Swing Donkey Kicks x 30, Dips x 20, Step Ups x 20, Decline Merkins x 20
Rinse & Repeat until time is called
Mosey back to the football field
Groups switch off
The pax regroup at the school building and rest rooms for:
Roman Chair
Jump Ups
More Roman Chair
Jump Lunges
Dolly x 20
10 Burpees on your own
Freddie Mercury x 8 (YHC was so gassed that he couldn’t count any longer)
5 more Burpees on your own
COP
Moleskin
– During YHC’s second round of the Circuit of Pain, YHC made a note to self: “Don’t ever create a workout that you don’t want to do twice in a row…”
-YHC heard lots of complaining during his part of the workout. That’s a sure sign that the #downPAINment was just right.
-Great job to Strange Brew for encouraging the pax to push it.
– Bananas brings out yet another FNG today. YHC thinks TR has convinced Bananas that he’s getting frequent Flyer miles for each guy that he EH’s. I mean, seriously, how many friends can the guy have??
Announcements:
-F3 Pool Party & Cookout THIS Saturday – view the link for the details: http://www.evite.com/event/018BAAQZXGK5ZYLR4EPCYYNVVFB2HY?utm_source=other_email&utm_medium=email&utm_content=text&utm_campaign=invite&gid=018BAAPMT7N2NE3UEEPCYY7NTWXSMA
-Tclaps to M. Mic Check for her segment on F3 yesterday. View the segment here: http://www.wcnc.com/charlotte-today/F3-workout-210088791.html YHC hears that a name change is in the works for Run Stopper, aka Showtime.
– If you haven’t noticed, we have more than doubled the number of pax coming out in the last 6 months. We will likely double again in the next 4 months. That means we have to have more workouts which means we need more guys to lead. If you have been coming out to the workouts for 2-3 months, then you are ready to Q one – even if you think you aren’t. If you are concerned about leading an entire workout, reach out to any of the Site Q’s (listed at the bottom of the weekly emails). They will be happy to take 1/2 of a workout and let you do the other half. Or they may find someone else to co-Q with you. When I led my first couple of workouts, I was way out of my comfort zone. Most guys who now lead would tell you the same thing. So take the first step, reach out to a Site Q and lead 1/2 a workout. Aye!
Aye! The VSF was planted and then immediately abandoned for the better part of the workout as 14 Strong Men sped off into the gloom for a mostly-off-campus adventure, later to be joined by a 15th who has not yet adjusted to the earlier start time of Fast Twitch.
The Thang:
*Run to Davie Park the long way (along 51)
*COP in Davie Park consisting of SSH, Merkins, Squats, Burpees
*Run along neighborhood roads in a counter-clockwise pattern from Davie Park eventually back to the school. At each point where the road you’re on dead-ends, 30 merkins and plank work to regroup.
*Once back at school, more pain including lunge walks, burpees, squats, and mary.
Altogether, the pax completed:
*3.1 miles of distance
*200 merkins
*30 burpees
*Plenty of planking
*Some respectable number of squats, walking lunges, and mary
Moleskin:
*Mall Cop joined the workout when we made it back to the school. Claims he was only 5 minutes late and was running on the track the whole time, solo. This cop has no alibi, however.
*YHC brought out the gunshow… went ahead and let it be known that’s my thang for warm weather… and I’m like Teflon here… anything you dish out on that don’t bother me.
*A co-ed bunch came running through the school parking lot while we were in the middle of knee-ups. Or, at least, some of us were doing knee ups while many were apparently just totally smoked and enjoying a nice sit and/or layabout. A perfect opportunity to impress all of the non-F3 world was missed, alas. It’s supposed to hurt!
*Great group forming at Fast Twitch. Come check it out if you haven’t yet.
Nice work out there today fellas.
-Sprague
The shovel flag was planted and 30 PAX set off into the gloom for their morning downPAINment.
10 burpees to get the blood flowing.
Mosey across the street to the loop without a name. Partner up (KB size matters):
COP:
Partner up again and head to the hill.
Century Hill:
Circle up for Mary:
We’re running out of time, so we didn’t get to repeat the loop in reverse with a burpee chaser. Instead, audible to a short loop around parking lot and back to the shovel flag. Partner up and KB farmer carries with 5 burpee chaser. #smoked
Moleskin:
Announcements: