Multi-sport Athletes
Aye! The bell tolled and 32 strong men leapt from their fartsacks and scrambled into the chilly gloom for a down PAINment at Death Valley this morning. Header and YHC decided to make this a workout featuring our former collegiate sports – Header would run a soccer themed workout and YHC a baseball themed one. Very solid work this morning by all the pax.
The Thang
COP
– Squats x 25
– SSH x 50
– LBC x 15
– Dolly x 15, hold ’em
– Flutter x 15, hold ’em (two 10 counts)
Count of into two groups, Group 1 goes with Header and Group 2 goes with Dolphin
Header-led Exercises
Little baby jog to track around football field
Run lap with pain stations around track
– 1st corner – Burpees x 5
– 2nd corner – Jump Squats x 5
– 3rd corner – Lunges x 5
– 4th corner – Merkins x 5
Rinse and repeat
Plankorama until all pax complete
LBC x 25
Louganis x 25
Mason Twist x 25
Bicycles x 25
All on your own count
10 Cone Slalom Course
Round 1: Side shuffles in between cones, 10 yard sprint back to start
Round 2: One foot hop over each cone, 10 yard sprint back to start
Round 3: Other foot hop over each cone, 10 yard sprint back to start
Pax do non stop LBCs while waiting (and after completing) each round
Mosey to bathroom building for People’s Chair before switching with Dolphin
Dolphin-led Exercises
Ugly Bases – Partner up, size does not matter
Partner 1
– Bear crawl to 1B, SSH x 10
– Side shuffle to 2B, Merkins x 10
– Side shuffle to 3B, Mountain Climbers x 10
– Bearkin Crawl* to Home, Squats x 10
*Bearkin crawl is bear crawl with a merkin every third step
Partner 2 does Jack Webbs (1 merkin with 4 air presses) while waiting for P1 to finish
Flapjack
Repeato with x 20 of same exercises at each base
Flapjack
Repeato with x 30 of same exercises at each base
Flapjack
Little baby jog back to parking lot
COT
Moleskin
– Welcome to FNG Marcus Castro (F3 Fidel). Really, no doubt on what his nickname would be. Welcome to F3 and we hope you’ll be back many more times.
– Definitely a lot of variety in the workout today with YHC and Header working totally different muscle groups (with no pre planning on this either).
– Alligator Arms? Bulldog has perhaps the fastest count YHC has ever heard during the air presses for Jack Webbs. Just sayin’…
-Don’t Mess with Psycho T – was bringing some serious heat during Ugly Bases. Thought I saw a laugh/smirk. You’d think the guy was a professional athlete or something… Seriously, Psycho T led a very strong and inspirational closing prayer in COT reminding us all to turn to Christ for our strength. Amen to that brother! #3rdF #strong
– Seemed like all the pax enjoyed the workouts. YHC can’t speak for Header but “Ugly Bases” will definitely be back since it was so enjoyed by all the pax. #crowdpleaser
Announcements
– Devil’s Turn tomorrow AM at McAlpine Greenway off of Sardis Road. 5:15 for 6 miles and 5:30 for 4 miles.
– Billingsville tutoring continuing again tonight and every Wednesday. Great way to impact a young person and refresh yourself with 3rd grade math.
– Remember to make it a point to lift each other up and check on folks that you know or believe may be struggling. Let’s all turn attention to each other so that F3 is not just a workout group. #notcrossfit
This week we celebrate Easter and we should all be mindful of Christ’s sacrifice and that by following Him we get something we do not deserve – eternal life. #grace Pews will likely be full at church Sunday. Use this time as an opportunity to minister to and encourage folks who do not attend church regularly. #Hisexample
All I got brothers.
Aye!
Just Like Old Times
With as many men as degrees (32), the flag was planted. The older guys knew what was to come…the newer guys would soon find out.
WARM UP
- SSH x25
- Imperial Wokka x 20
- Perkin x 10 (perfect merkin, hands aligned with nipples, etc.)
- Psquat x 20 (perfect squat, silent “P”)
- Two laps
Team up into groups of 4’s, find a plate/plates/or tire for Hairburner Medley Relays:
Evolution 1–THREE cycles
- Pax 1: Burn hair, 2 x 25 yards
- Pax 2: Two-handed swings
- Pax 3: Perkins
- Pax 4: Psquats
Evolution 2 – Rotate to different plate/plates/tire; THREE cycles
- Pax 1: Burn hair, 2 x 25 yards
- Pax 2: Upper body (each pod select exercises)
- Pax 3: Lower body
- Pax 4: Core
Evolution 3 – Rotate to different plates/plate/tire; TWO cycles
- Pax 1: Inch Worms, 1 x 25 yards
- Pax 2: Upper body (each pod select exercises)
- Pax 3: Lower body
- Pax 4: Core
A Short Visit with Mary
- Dolly with KB Chest Press x 15
- Flutter with KB Chest Press x 15
- Louganis x 8
COT
MOLESKIN
- Many of the newer Pax discovered the joy of hairburners, so named because the smell of the plate/paint on asphalt reminded Dredd(?) of burning hair. We used to do these every other week or so back in the old days (6 months ago) before the kettlebell bulk order. You might be able to hide from the pain with an undersized KB, but you can’t hide from it with a hairburner.
- With the record number of Pax posting this morning, we had to pull in some local materiel–two tires from the field. Different olfactory experience; more pain. Next time we set out more tires so everyone gets a shot at them.
- Good to see the teamwork and encouragement out there. Cadre Runstopper was in someone’s grill shouting uplifting words to continue. Something about “maggot,” if I heard correctly.
- A pleasure to lead you, men. Blessings on your day.
Indian Run Bear Crawl
The Thang:
QIC – Zip-A-Dee
Mosey to the Soccer Field
- Butt Kicks
- Karaoke Left
- Backwards Run
- Karaoke Right
CoP:
- SSHs X 25
- Imperial Walker X 20
- Merkins X 15
- Peter Parkers X 15
Head to the track:
- Form 2 lines for a good old Indian Run Bear Crawl – 1 circuit around the track
Mosey over to the playground and partner up
- Partner 1 = Balls to the Wall
- Partner 2 = 50 yard dash out to the hedges (McKee Rd) and back (equals 100 yds) to relieve partner 1
Switch / Rinse and Repeat X 3 (or was it 5?)
Get moving again and run to the back of the school for a “modified” Roger Waters (not quite wall to wall but – Wall to Tree Stumps)
- 15 jump ups (on stumps)
- 20 squats (mid-way to the wall)
- 20 Donkey Kicks
Rinse and Repeat X 3
QIC Swap – Countertop
Trail Run x2
- Dips on bench
- Trail Run
- bear crawl up hill
- 10 burpees
Mosey to Playgrounds behind school
Round 1
- Pull-ups x 20
- Merkins x 20
- Jump-ups x 20
Round 2
- hanging leg lifts x 20
- Wide arm Merkins x 20
- Squats x 20
Round 2
- Dips x 20
- Diamond Merkins x 20
- Sister Mary Catherines x 20
Mosey to back wall of school
6 MoM (extended)
- Peoples Chair x 1 min
- LBC x 20
- Bicycle x 15
- Peoples Chair x 1 min
- Back Scratcher x 15
- Legs left side crunch x15
- Legs right side crunch x15
- 4 count Leg Drops x15 (hold’em)
- Hello Dolly x15
Mosey to front of school for COT
Moleskin:
- Strong work by all
- After a week in the cold North Zip-A-Dee returned to the PAX and brought the pain with a vengeance as he lead us through the first half of the workout
- Ochco Cinco brought out the racing wheels at the front of the PAX during most of the runs
- Lobster Roll may be submitted for a name change to “The Grizzley” reaching speeds of up to 30 mph during both sets of bear crawls up the back hill
- T-Claps to Zip-A-Dee, who injured his ankle during Saturday’s workout, posted the next morning with his foot taped on to the bottom of his leg and still crushed the Spartan Sprint.
Circle…er, Square Up!
(posted by Dora on behalf of Salt Lick…)
5 pax gathered in the cold, wet Monday Gloom, to be shortly joined by 2 more for another painful dose of…
THE RED PILL
Jog to track area to warm up
- Merkinsx20
- Mountain climbers
- Welcome Cottontail and O’Tannenbaum
- SSHx20
- Arm circles
Mosey to track
- 4 Corners x 3 laps
- 20 squats
- 20 Carolina dry docks
- 20 Jump lunges (Mary Katherines)
- 20 merkins
People’s chairx2
Presses x 20
Mosey to playground
- 10 pull ups
- 20 dips
- 30 decline/incline merkins (15 ea)
Rinse and repeatx3
Suicides
Mosey to quarry, Grab a coupon
- Curls,
- presses,
- swings,
- concentration curls
Back to parking lot for Mary
- LBCs
- Flutter
- Dolly
- Bicycles
Suicides
COT
Naked and Wet Moleskin
Lots of brothers were enjoying their well-deserved #smartsacking after this weekend’s absolute domination of the REEBOK(r)(tm) Spartan Sprint. #T-Claps to all of our warrior brothers. Next up: Leatherneck.
With so many brothers in recovery, The Matrix had it’s record low post count: only 5 soggy pax at go time. When you only have 5 pax, you can’t really “circle up”…it’s more of a…square. Luckily Cottontail and O’Tannenbaum LIFO’d in during warm up and solved our geometrical quandry.
Big welcome to Snowflake, Matrix FNG and War Daddy for today. Great to see you down south, brother; hope you can come back again soon. Tiger Rag and Dolphin had strong leads on the suicides as usual. These guys set a great pace. O’Tannenbaum got some extra credit on the last suicide, blowing right past the first break directly to the second, returning to the second, and still finishing up respectably. O2-deprived? Maybe, but still strong. If Cottontail gets any better at pullups, we’re going to have to go to 20.
Good thing the rain stopped after the workout. We wouldn’t want to run the risk of getting dry. #ReverseCantore
Announcements
Full week of workouts: Skunk Works tomorrow, Death Valley Wednesday, The Devil’s Turn Thursday, Kevlar and Centurion Friday.
Speaking of Centurion, continue to EH your Ballantyne/Pineville/Carmel-area buddies for this workout. It’s a great location, and Escargot is leading excellent workouts over there. Let’s build this one up as we expand westward.
Continue to keep OLB’s family in your prayers. If you’d like to make a contribution to the childrens’ scholarship fund, see here for details: http://f3nation.com/2013/03/21/olb-update/
Many of our brothers need some lifting up right now for so many reasons. Let’s all take an extra moment to check on one another one-to-one. There’s no shortage of need around you right now.
Pre-Spartan Warm-Up
21 strong and willing men gathered in the shadows of the Rock on this pre-Spartan Sprint workout.
QIC: Run Stopper
Side Straddle Hops in cadence x50
- Mirkins in cadence x20
- Slow Squat in cadence x30
- LBCs in cadence x20
- Wide Arm Mirkins in cadence x20
- Mountain Climbers in cadence x20
- Star Mirkins own count x20
- Diamond Mirkins in cadence x10
Jog to soccer field
Number off 1, 2
- #1 Broad Jump/Mirkin – down and back
- #2 Squats
Pancake/ repeat
- #1 Bear Crawls down and back
- #2 Squat
Pancake/ repeat
Plank Up – Tunnel belly Crawl x2
Partner Up #1, #2
- 1 hold hands out waist-high
- 2 alternating knee ups to touch #1 hands x20
Pancake
- 2 hold hands out waist-high
- 1 alternating knee ups to touch #2 hands x20
Pancake
- 1 hold hands out waist-high
- 2 double knee ups to touch #1 hands x20
Pancake
- 2 hold hands out waist-high
- 1 double knee ups to touch #2 hands x20
Belly Starts – Suicides – All x2
Jog to pavilion
Peoples Chair / alternating (lift leg) 1 minute
BALLS _TO_THE_WALL
- 45 second hold – reset
- 5 Mirkins
Bench work
- 20 SILENT Jump ups
- 10 step-up’s (10 each leg-switch)
- Dips
Runstopper and Mrs. SAT NIGHT SPECIAL
- Partner up #1, #2
- #1 Plank
- #2 grab Legs of #1 squat and shoulder press legs above head while #1 performs a mirkin x20 each
pancake / repeat
Jog to Kitty Litter
- Separate #1’s and #2’s each group performs the following:
- #1 wheel Barrows #2 Squats
PANCAKE
- Bear Crawls to end of Kitty Litter and back
PANCAKE
- Suicides #1 tag #2 x2
T-calps to TR on his saturday morning #doubledown. Many of the guys thought you were in the fart sack, i knew better. What was up with Mall Cop today, dude was on fire, especially in the plank tunnel – belly crawls.. its like he was chasing some kid who just shop lifted at SouthPark Mall!
Extra shout out to FNG, low tide today good job B. Morgan. You made High Tide proud!
Strange Brew, continuing to master the lunge walk.
The Thang:
Mosey to the East lot for warm up.
30 SSHs
25 Squats
20 Merkins
Mosey around the stadium to the practice field.
Partner Carries to one side bear crawl back.
Flip flop partner carries and crab walk back.
Split into two teams, sprint down 5 burpees and sprint back. Plank while you wait.
Mosey to the lower parking lot and lunge walk up the hill.
Circle up for some Mary.
30 Flutters HOLD
25 LBCs
20 Rosalitas
25 Imperial Walkers
20 Bicycles
Mosey to the back entrance.
Lunge walk up the ramp and back to the stairs.
12 Incline Merkins at the bottom of the stairs in cadence.
15 Dips at the benches in cadence.
Mosey the main parking lot.
Sprint to the first light pole 5 Burpees
Sprint to the next light pole 10 squats.
Sprint to the next light pole 5 Burpees.
Do the same on the way back.
Mosey to the back parking lot hill.
Backwards lunge walk down and then forward back up.
Backwards bear crawl down and then forwards back up.
15 Carolina dry docks in cadence.
To the fence for peoples chair, left leg out, right leg out, regular.
COP for one round of merkin clock and two rounds of SSH Hits.
Mole Skin:
- Need to start issuing some EHs at your other workouts, I am working on a few.
- The Pax no longer wants me to attend the Governator due to the new painful ideas.
(Thanks Indian Hill)
- By the time Strange Brew’s shoulder heals up, we will be capable of lunge walking through his entire day without breaking a sweat.
- Our hearts and prayers go out to OLB’s family. Please see the website for foundation details.
- Let’s bring it this Sunday at the Spartan race men!
- Key to the stadium is still coming, I know everyone is as excited about the bleachers as I am……. Aye!
Kevlar Tire Beat Down
28 of South Charlotte’s finest men rolled out today for a birthday inspired workout. Again with Matlock (War Daddy) pushing the right buttons the goal was to celebrate his birthday with a 52 burpee warm up. Little did we know that Donkey Kong and Runstopper had just celebrated milestones of their own.
The Thang
Mosey to lower lot and run ring around Matlocks car who arrived at 5:32 (30 mins early)
SSH x 25
IW x 25
10 birthday burpees
Jacobs Ladder x 7 burpees at top and squat jumps at bottom
Weaving Indian run to school
Push O Rama
Sprint up hill to field
Tire ladders – tire burpees, tire dips, tire squats, incline merkins, rock twists, shuttles.
Round two – tire arm lifts, dry docks, tire lunges, inside grip merkins, rock Louganis, shuttles.
Suicides x 2 (second round with merkins)
Mary’s.
10 birthday burpees
Moleskin
Tough workout today with added 52 birthday burpees for the War Daddy Matlock which was inspired from earlier post this week. Matlock was finally not last one arriving with Strikeout flying in late looking disheveled.Made the most of the time today getting right into it. Nice to see Harley and Five Hole at Kevlar for first time. PETA and Fraggle also posting for a second F3 workout of the week after posting at Matrix and Skunk Works respectively with strong showings and no 44lb kettle bell needed.
Far Side destroyed the hills for Jacobs Ladder. Ice T showing nimble feet for weaving Indian Run avoiding big Centurion style spills.
Push o Rama was a little tickler for the real pain of the tire ladder. Chatter got very quiet as the lads pushed hard though the pain of multiple exercises and sprints. Geraldo then left everyone for dead in final shuttle runs but “blew his wad” according to RunStopper on first round coming in with first place and then last on the repeato.
Good work by all today. Thanks for coming out to Kevlar and finishing week off strong.
Announcements
Best of luck to all Spartan Sprint runners for Sunday.
Saturday workouts on as scheduled.
Hey, You’ve Got A Headlight Out
The Shovel Flag was planted and 10 Pax braved the brisk / breezy gloom to get their run on at Devil’s Turn.
Haggis and Purple Haze launched around 5:20 to get in their 6 miles. YHC and Skywalker where both planning on launching at 5:15 for the Colossus heat, however both of us were running late this morning and had to launch with the Jack Rabbits at 5:30 for a quicker paced 4 miler. In addition to the 2 of us, the other 4 milers today included Donky Kong, Stone Cold, The Drill, Acqua Fresh, Chum, and Joker.
Moleskin:
It was great having Joker out with us today as he has been battling some injuries. An injury riddled Joker is still fast and strong. Nice work brother and we’re continuing to pray for your healing.
As DK comes pulling into the parking lot and starts walking over to join the group, Stone Cold proceeded to inform DK that he has 1 headlight out. With a puzzled look on his face DK looks down at his chest trying to figure out what the joke was about. No joke brother, we’re all just looking out for eachother, although it did turn into a funny encounter!
We had half (6 pax) of our Charlotte South BRR team out training this morning at Devil’s Turn. Where are the rest of you at? Hope you’re putting in some miles! We have right around 5 months until the race which is plenty of time to get into running shape. YHC for one needs to start stretching the distance and putting in 1 more run per week. Be on the lookout over the next couple of weeks for trainging runs and logistical information as we begin to organize for the event.
Prayer Request are plentiful right now and starting #1 with OLB and his family as they mourn his passing. Please see the write-up by OBT on the website for information regarding the services, a memorial workout at Core this Sat., and an opportunity for all of us in F3 Nation to make a donation to a scholarship fund for his children. Prayer requests also go out for Ray Charles who had knee surgery this week, injuries for Joker and Skywalker, Matlock’s daughter, Tiger Rag’s daughter, Ice Hole’s daughter and several others.
Until Next Time.
Dragon Baseball
Posted on behalf of Baracus and Young Love:
It was a great start to the day…39 brothers getting after it in the pre-dawn hours. The shovel flag was planted, and then Baracus and Young Love started the PAIN session.
WARMUP:
- Jog around parking lot and down to football field
COP:
- SSH x 25
- Imperial Walker x 25
- Merkins x 20
Split into two groups: group 1 with Young Love, group 2 with Baracus. Flapjacks half way thru.
Young Love:
Mosey to Baseball Field for Triple Play:
Set 1:
- 10 supine pull-ups (on rails)
- 20 dips (on bleachers)
- Dragon Walk to first base
Set 2:
- 20 supine pull-ups (on rails)
- 30 dips (on bleachers)
- Dragon Walk to first base, Crab Walk to second base
Set 3:
- 30 supine pull-ups
- 40 dips
- Dragon Walk to first base, Crab Walk to second base, Bear Crawl to third base
Plank until all PAX is done.
Mosey to the hill for Jacob’s Ladder with Burpees at top
Baracus:
4 PAIN stations at corners of the track….start at 50 yd line
- High knees to Station 1 – 20 Mountain climbers
- Run to Station 2 – 20 Air Squats (with jumps)
- Run to Station 3 – 20 Peter Parkers
- Run to Station 4 – Walk-lunge back to starting line
- Repeato…x4
- plank when finished
Mosey back to building near parking lot:
- Peoples chair
- Wall plank
Entire group came back together for COT
Moleskin:
- Baracus’ virgin Q – only had minor difficulty recalling the names of exercises. Air squats was the correct name….we’ll save air lunges for next time.
- The vets in the PAX were gentle…just having a little fun pretending to be FNGs and needing plenty of demonstrations…must be some kind of test. I guess I did something right though because the PAX was pretty quiet throughout the workout, save for some groaning and heavy breathing. I hope the virgin Q lived up to F3 standards.
- Name-o-rama was the hardest part for me…missed a few names, so let me just apologize here. Missing names, sound off in comments below.
- Many BS calls on the Dragon Walk, all of which came on the first round. No one was talking on the last 2 rounds. And this guy makes it look so easy and fun (he lied!): http://youtu.be/tZaw9YFG6aI
- Good luck to all who are doing the Spartan Race this weekend!
Announcements:
- Sad news in F3 nation: OLB (Terry Pridgen) suffered a heart attack Saturday and passed away on Sunday at the age of 42. OLB suffered a stroke a few weeks ago and had been recovering in the hospital. There will be a memorial workout at CORE at Myers Park Traditional on Saturday at 7:00. There will also be an opportunity to contribute toward an F3 donation to a scholarship fund for his kids. Please keep the Pridgen family in your prayers. More details on the website: http://f3nation.com/2013/03/20/in-memoriam-olb/.
- Prayers for Ray Charles, Joker, Coal Miner’s Daughter, and Matlock
- HDHH tonight – 6 pm at Vintner Wine Market at Arboretum
- Devils Turn on Thursday – 5:15 for 6 miles, 5:30 for 4 miles
- Kevlar workout on Friday – Covenant Day, 5:30
- Centurion workout on Friday – Charlotte Catholic High School, 5:30
- Saturday workouts on normal schedule.
Donkey Kong + Matlock = Plantain-flavored birthday cake……what?
The shovel flag was easily planted in the soaked turf and 24 gloom-defying warriors attacked another edition of SkunkWorks.
The Thang:
Run around track and then over to school lawn for COP
COP
Seal Jacks x 20
IWx x 20
Merkins (correct form!) x 13
Partner up
One partner carries both kettlebells while other partner does a 5-merkin chaser
Rinse & Repeat until arrival at church lawn
Partner 1 does KB exercise while other partner runs (no moseying whatsoever) around church
Flapjack
Plank – several variations when Partner 2 finishes run waiting on all the other pax
Rinse & Repeat with following Kettlebell exercises:
2-arm swing
Goblet squat
Upright row
Tricep extension
Split into 2 groups for stair work
Partner 1 runs up/down stairs 2x while partner 2 completes following:
Renegade Row L & R
Flapjack
Rinse & Repeat w/Burpees
Mosey to church lawn
Partner 1 bear crawl 1/2 way then sprint, backpedal back to starting line
Partner 2 – KB one-arm press R, then one-arm press L
Partner 1 lunge walk 1/2 way then sprint, sprint all the way back to starting line
Partner 2 – KB halo exercise
KB Stack ’em – quick mosey back to school lawn
4 minutes & 37 seconds of Mary
Louganis x 8
Russian twist x 8
Dolly w/KB x 13
Freddy Mercury x 13
Merkin (correct form) x 13
COT
Moleskin:
2 birthdays being celebrated among the pax – Donkey Kong. YHC is pretty sure he’s been 26 for 2 years; but at 27, still the War Baby nonetheless. Matlock also celebrating a birthday and talked a bit of junk. Huge mistake by YHC for not punishing the two birthday boys appropriately. Will do better next time.
Not a ton of mumblechatter amongst the pax. Not sure if that was due to O2 deprivation, but a lot of the pax were gasping…and that’s a good thing!
Namearama again produced another gem for the SCLT pax – Plantain, who hails from the 290 square mile Caribbean island of Dominica, was EH’d by (you guessed it) Bananas. Solid work. Bananas. Plantain. He had no choice but to headlock him. PETA is a solid moniker for Mr. Furr as well. Look forward to having you guys with us again soon…perhaps tomorrow at DV?!! There’s plenty of room in Bananas’ clown car for another.
Hope YHC’s first Q at Skunk Works did not disappoint. Strong work by all the pax. Aye!
Prayers for TR’s daughter who fractured her ankle, healing for Ray Charles’ knee – meniscus surgery on Monday & Coal Miner’s Daughter’s father who is gravely ill.
Announcements:
Workouts as normal this week – DV tomorrow at 5:30 at SCLT Middle, Devil’s Turn Thursday at Greenway off Sardis – 5:15 and 5:30; Kevlar (Covenant Day HS) and Centurion (Charlotte Catholic HS) at 5:30 Friday.
HDHH at Vintner’s Wine Market – 6:00pm Wednesday.