Strong second showing of South Charlotte’s Thursday many headed monster workout Hydra. 27 men posted and YHC counted at least 7 pax who accepted the run/bike to workout option. Way to add some healthy cardio/mileage bookends to your hydra pain!
The Thang:
Donkey Kong Q:
Jog to rear parking lot of school
Imperial Walkers x 25
Side Straddle Hop x 30
Merkins x 13
Jog to rear field
20 Burpees on your own
Jack Webbs (1 Merkins/4 arm raises) – Ladder up to 6 and back down.
Flutter Kicks x 30 with 2 10-count holds
Divide into 2 groups:
Group 1 runs around the school while Group 2 does continuos sets of 10 Merkins, 20 LBC’s, and 10 Mountain Climbers (each leg) until all of Group 1 returns.
Flapjack – Group 2 runs around school while Group 1 does the exercise sets.
Partner up and jog to track.
Merkin-Bear Crawl Partner Chase – Partner 1 begins bear-crawling around track while Partner 2 does 10 merkins and runs up to relieve Partner 1, who begins doing Merkins. Flapjack until both partners complete 1 lap.
Plank while all finish: Right Arm/Leg, Left Arm/Leg, Elbows, Right Hand Balboa from Elbow Plank, Left Hand Balboa from Elbow Plank.
Bugeater Q:
Jog to concessions, but not for ice cream.
Circuit Training Time. Three sets of Wall Jumps x 20, Dips x 25 dips, Burpees x 10
Jog to playground, but not for playtime.
Partner up and more circuit. Two sets of Old School Situps x 20, Pullups x 10 (assisted or unassisted), Decline Merkins X 20
Jog to Soccer Fields
1 50 yard sprint and back
-COT
Moleskin:
-So far the workouts have been high motion, with circuit training, track/run drills, core work.
-Enos first week F3 with 3 straight workout days. Strong start brother!
-Birdhole memory lane as he announced he was a student at Olde Providence Elementary in the 1960’s – that is awesome! R-E-S-P-E-C-T
-Nice follow up to the run/bike to workout challenge from launch week. This 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.
-Introduced the wall that OPE has to offer, called out to be higher than your standard wall. Nice burn on wall jumps (modified as step ups for some)
-No FNG’s but we did have some F3’ers from metro liking the proximity to their homes come to OPE.
-Great two week Hydra numbers (29 + 27)… let’s keep it up!
Announcements:
-2nd F. Pool Party – End of School/Start of Summer. June 8, 2013 6-9 PM. Candlewyck Pool/Clubhouse. Bring Dish/BYOB. M’s and 2.0’s welcome!
-3rd F.The Compass Fridays at 0630-0715 at Chick-Fila at the Arboretum. Stone Cold and Hops on Q.
-Prayers to the families of Matlock & Bulldog
Bugeater
17 men gathered around the shovelflag on a nice spring morning to put a solid downPAINment on the weekend. They expected to be smoked by the end, but little did they know how they were going to get there…
The Thang:
Young Love on Q.
Warmup run around the school, detour down the nature trail, gather behind the school for COP
COP:
– Mountain Climbers x30
– SSH x30
– Imperial Walkers x 30
– 30 seconds of stretch for anything that’s tight
Mosey to the soccer fields
Starfish of Pain:
– Merkins x25
– 5 burpees
– Carolina Dry Docks x25
– 5 burpees
– 25 LBCs
– 5 burpees
– 25 jump squats
– 5 burpees
– 25 (each leg — yes, that’s 50!) Sister Mary Catherines
– 5 burpees
Plank-o-rama
Slow mosey to sidewalk
Partner-up for Exercise/Run combo. Partner 1 performs exercise while Partner 2 runs, then flapjack.
– 100 (team) merkins
– 200 (team) squats
– AMRAP LBC’s while the PAX even out the number of runs
Lex Luthor on Q:
Grap a rock buddy and mosey to playground. Put rock in safe place.
On playground: 5 rounds of circuit.
– 5 pullups
– 10 pushups
– 15 squats
Reunite with rock buddy and mosey to the NC playground (stumps/house/boat): 5 rounds of circuit.
– 10 box jumps on stumps (no rock)
– 10 dead lift / squat / shoulder press (w/ rock)
– 10 lbc’s (w/rock)
– 10 dips (rock optional)
Mosey to field for Herschel Walker:
– situps (with rock) – sprint (no rock)
– pushups (with rock) – sprint (no rock)
– repeato
Return rock buddy to the pile (good riddance, you need to go on a rock diet)
6 MOM
– LBCs x20
– Bicycle x20
– Dolly x20
– Mason Twist x20
– Heels-to-Heaven x20
COT
Moleskine:
– Flies! Lots of flies! Little critters – gnats or sandflies (no one bothered to properly identify), buzzing around the PAX nearly the entire time. Made for an interesting time seeing, breathing, chewing, spitting. Thankfully we kept things moving enough to see clearly every once in a while.
– Between the flies, the stumps and the rocks, I’m pleasantly surprised to report no injuries — except for a guy named Piggy who limped off early, clutching his broken spectacles to his face, muttering something about leaving before things got really nasty…
-Strong work by the PAX this morning. Much mumblechatter on anything involving leg work, seems a number of folks were still nursing their wounds from Kevlar. Mumblechatter was punched in the teeth by the jump squats and SMCs. Spirits were lifted once the stiffness was beat out.
– Props to Enos. First week in the group and he shows up 4 out of the last 5 days? Guts his way through sprints and runs while nursing a sore hamstring? When he heard that we take Sundays off in SouthClt, he had either a look of surprise or relief, hard to tell. Either way, keep at it brother. Looking forward to seeing you on Monday.
Announcements:
– Workout news: Fast Twitch, 1 year anniversary of the Skunk — pick your poison on Tuesday.
– Memorial Day: check the website
– Sign-up for other stuff: check the website
Yes, it is early to be pre-blasting for a Tuesday morning workout, but here goes…
Fast Twitch will launch on Tuesday morning at 5:15 (yes, 5:15) from South Charlotte Middle School. Bring your head lamp and your smoke boots.
Rumors are swirling about what exactly Fast Twitch will be like. You’ll just have to be there to really know, but think of it as a bootcamp workout, but one that incorporates generous helpings of running.
This week we will stay on campus at SCMS. Plenty to work with there. However, future episodes will include exploration of surrounding terrain. You’ve been warned, although in all cases we will employ no-drop tactics to keep the pax challenged but together regardless of fitness level.
Sprague and Turkey Leg are your site QIC’s. Sprague has the lead this week, and we’ll be looking for others to step in and lead workouts as we go.
Starting gun at 5:15, and we’ll go until 6:00.
See you in the gloom!
-Sprague
2 shovel flags were planted as a purple-tinged gloom beset The Rock; and 5 dozen pax fought through the haze and emerged victorious and in need of hydration and ibuprofen.
The Thang:
Purple Haze Q:
Run to front parking lot on 51 for COP
SSHs x 50
Merkins x 25
Squats x 25
IWs x 25
Run to soccerfield for more pain
She Hate Me – Part 1 – 5 minutes
Lunges x 20, civilian count (10 each leg)
LBCs x 20, civilian count
Skater Jumps x 20, civilian count
She Hate Me – Part 2 – 5 minutes
Groiners x 10, civilian count
Jump Squats x 10, civilian count
Exploding Merkins x 10, civilian count
Elbow plank
Jog to Pavilion
1/2 the pax – People’s Chair for 2ish minutes
1/2 the pax – Flutter
Flapjack
Hops Q:
Jog to parking lot
Form 4 lines for Indian Run to North Face
Jog to bottom of North Face foothills
7’s
Run to top of hills – 6 Burpees
Run to bottom of hills – 1 Turkish Get-up
Run to top of hills – 5 Burpees
Run to bottom of hills – 2 Turkish Get-ups
Etc., Etc., Etc.
Jog to bottom of North Face
Form 3 Rows
1st row scales North Face while other 2 rows do Squats
10 merkins at the summit of North Face
2nd row scales North Face while other 2 rows do squats
10 merkins at summit of North Face
3rd row scales North Face while other 2 rows do squats
10 merkins at summit of North Face
Mosey to field in front of the church
3 Rows
Sprint 50 yards
Sprint 50 yards
Backwards run of 50 yards
High-knee run of 50 yards
7 1/2 MoM
Dolly x 13
Freddy Mercury x 13
CCVs x 13 or 15 on left side- not sure which
Flapjack
CCVs x 13 on right side
Protractor – 3 minutes
Nipplers x 10
Jog back to parking lot for COT
Moleskine:
Purple Haze, in his 1st effort at Q, was dazed for a moment when 59 other men circled around him; but T-claps as he led the pax well in his debut. Starting with 50 SSHs and 25 merkins produced some mumblechatter…that means you came to deliver some pain; and that’s why the men get up early and post!
She Hate Me – always a crowd pleaser and O2 depriver – did not disappoint. The skater jumps and groiners got some mumblechatter going for sure.
Lots of 2.0’s and 7 FNGs turned out with the pax – that was great to see.
YHC was glad to introduce many to North Face for the first time. Need to visit more often methinks.
60 pax is great – a record turnout at The Rock, in fact. That being said – we clearly need another Saturday Area 51 workout or two; so stay tuned for announcements. Speaking of announcements:
* Rookie Day at Base Camp Monday May 20th – South CLT Middle – 0530 – Strange Brew is your Q
* New Tuesday workout – Fast Twitch – Tuesday, May 21st at South CLT Middle – 0530 – Turkey Leg and Sprague are your hosts
* New Monday workout – DMZ – to launch on Monday, June 3rd at Carmel Middle – 0530
Lots of signups going on: Patriots Festival/5k, Fall Mud Run, BRR – check www.f3nation.com for details.
* #2ndF Family event: Saturday, June 8th at Candlewyck pool – more details to come from Bugeater
* F3 Dads – Saturdays in June – 0900 at Francis Beatty Park – more details to come from Header
Excited to see all the growth and interest in the Southlands, aka Area51. Keep EH’ing your friends and neighbors men. With Hydra, Fast Twitch, DMZ, and another Saturday workout or two – we’re north of 15 workouts compared to just 3 this time last year. Aye!
See you soon in the gloom fellas.
Monday May 20th (yes, this upcoming Monday) Base Camp is hosting a “Rookie” day for those that are new to F3, getting back into it, rehabbing, who live close, who want to support the cause, who have someone they’ve head locked and know they can’t come alone, etc.
This will be an intro to F3 via a boot camp style workout of moderate intensity led by Coal Miner’s Daughter. We will also have Tiger Rag on hand for the customary “focus on form” and a short blurb on F3.
0530 hrs at South Charlotte Middle School rear parking lot near the shovel flag.
If you have any questions before hand don’t hesitate to reach out to YHC via email at marcpauls@att.net or @MarcPauls1 on Twitter
SMASH on Q for Base Camp, for all 8 souls it was a great workout, well led, great effort by the lads.
The Thang:
15 side straddle hop
15 Imperial walker
15 merkins
15 prison squats
8 jumping lunges
10 mountain climbers
5 burpees
Baseball field:
Left field: 10 wide arm merkins
Center field: 10 regular merkins
Right field: 10 diamond merkins (unsavory)
Baseball field (again):
Left field: 20 prison squats
Center field: 10 burpees
Right field: 5 jumping lunges
Hit the bleachers:
20 dips on the bleachers
10 incline merkins on the railing
Repeat 2x’s
100 yard runs with partners:
Down and back #1: 10 merkins
Down and back #2: 20 prison squats
Down and back #3: 5 burpees
5 mins of Mary:
10 flutter kicks
10 dollies
15 LBCs
10 bicycles
10 Russian twist
Moleskin:
Great effort by the Pax, unfortunately most of whom will go unnamed (sound off below) due to YHC forgetting to write them down. Notable effort by Marvel and Briquette though, keep it up guys!
Nice to have some light out so that we really don’t need the headlamps much anymore.
20th is Rookie day at Base Camp, Headlock the friends (or enemies, either way) for Coal Miner’s Daughter to lead us through the gloom.
22 (1 FNG) eager men gathered in the shadow of CCHS for an early morning workout.
The Thang:
Mosy to Benches at front of CCHS
Rinse and repeat 3x
Jog to front entrance of CCHS, Number off 1, 2, 3, 4
Rinse and repeat 3x
1 mile cool – down jog to Carmel Rd via Little Ave. to Carmel Village Shopping Ctr. Run up two flights of stairs and around perimeter down stairs to parking lot.
Repeat 2x
Jog from Carmel Village Shopping Ctr to CCHS via Pineville Matthews Rd.
Naked Moleskin:
Classic moment when we were wall walking (yes on our hands) along the entrance of the CCHS academic building, when a passer-by (assistant principal) said ” Wall Walkers are INSANE’ nuff said!
We were one Skywalker short of three dozen for a little bit of leg work. Okay–a lot of leg work (read: only leg work).
THE THANG
Jack Squat (Jack Webb for the legs)
Mosey to rock pile, choose wisely, mosey to wall.
Mosey to return rock, mosey to hill.
Mosey to HS for COT
MOLESKIN
ANNOUNCEMENTS
10 Pax hit the Devil’s Turn this morning, leading YHC to believe that with Hydra there were few fartsackers in Clt South today. Devil’s Turn had the additional strong participation by 4 Metro Pax who were showing the CLT South Pax how to run 6 miles. Malkovich (obviously the best dressed of the crew), Chico, Furyk and Disney went off at 5:15 for a solid 6 miles, starting and finishing as a group with a pretty strong pace, while Turkey Leg, Swiss Miss, Moby and Skywalker did 4 (Skywalker looking particularly strong, keeping pace with the crew and looking strong at the end, keep it up!). Briquette made his inaugural appearance doing 3 miles+ with Fartleks (seriously man, you don’t need to get into it all on the first day!), well done! YHC pushing himself to 4.5 miles. Turkey Leg and Swiss Miss demonstrating why they are qualified to lead the new “Twitch” workout with some serious speed.
Great send off by Skywalker and good 2nd F after the COT, great to get to know some of the Metro guys as well as our other CLT South brothers.
Turkey Leg reminding the Pax of the new workout “Twitch”, making some of the Pax immediately start to wince at the sound of “running” and “speed” in the description hmmm…. probably shouldn’t go then, it might be hard. YHC will be there but I doubt you will be.
Malkovich with the reminder on the Memorial Day event, should be good, YHC is sad to have to miss it.
34 men started the day with a 45-minute punch to the gut… and it was great.
Today was old school. We ran to the track; we worked out hard; we ran to the COT. In summary:
Moleskin
ANNOUNCEMENTS