Turn your heads it’s about to get crazy. We’re gonna make animal noises. – Ricky Bobby
The bell tolled and 27 PAX including 1 FNG joined YHC for his first visit to The Matrix. YHC wanted to make it memorable by planning in some Monkey Humpers and animal circuits. Judging by the animal noises heard from some of the PAX during the workout, it seems to have been a success.
COP
– SSH x 30
– IW x 30
– Merkin / Peter Parkers x 10
– Monkey Humpers x 20
– Side lunges x 10
– Backward lunges x 10
To Field for Animal Circuits, partner up
– Partner 1: bear crawl, Partner 2: run around field until reach partner, flapjack until bear crawl all the way around
– Partner 1: crab walk, Partner 2: run around field until reach partner, flapjack until crab walk all the way around
Both rounds of animal crawls were #crowdpleasers
To the playground for some back work, split into 3 groups
– Group 1: pull-ups x 10
– Group 2: concrete block rows x 10
– Group 3: dips x 20
– Flapjack until all groups go 2x thru
– Plank-o-rama called by Tiger Rag while everyone finished (unclear rotation instructions by YHC caused a backup on block station)
Back to field for chest-o-rama / Mary
– Merkin with shoulder touch x 20
– Freddy Mercury x 20
– Dive bomber merkins x 10
– Low plank hip drops x 10 per side
– Dolly x 20
– Merkin jacks x 10
#shoulderssmoked – let’s do something else
Go to sidewalk and find partner from before
– Partner 1: Squats, Partner 2: run 100 yards and back, flapjack
– Partner 1: LBC, Partner 2: run 100 yards and back, flapjack
– Partner 1: Rosalita, Partner 2: run 100 yards and back, flapjack
Cooled it down with a mosey through the field to the far parking lot corner
– Plank-o-rama to catch breath and get everyone in line
– Recover to runner’s stance for a jail break back to the cars (Unfair lived up to the name once again)
– LBC “move when called” ad-libbed by Tiger Rag at the finish to take us out
COT
The Naked Moleskin:
Tiger Rag mentioned as we lined up for the 100 yard runs that today’s beat down was probably payback for giving YHC the nickname of a Hornets cheerleader. Perhaps he was right, but judging by the grins in the COT, I think it is just what the PAX needed to start the week off right. There was a strong effort out there by all. Aye!
About half way through the workout during the dolly’s, Joker drove by honking his horn at us. I am not sure why he was not out there with us this morning, but it was probably a good reason if he had the stones to call attention to his absence…
FNG Big Gulp showed some strong effort out there today and it was great to have him in the PAX. We hope to see you in the gloom again soon!
During the runs, Unfair lived up to his name again. I think Bulldog has some competition out there now. Better take it up a notch brother to show the young whippersnapper how it’s done… Fletch (I think as YHC was far back in the pack) actually gave Unfair a run for his money in the jail break though. Nice!
It was another great workout with a strong group of men. Thanks for the opportunity to take the helm today at The Matrix.
Gunga Galunga
36 pax including 6 FNGs posted for a downPAINment and dodged Spackler’s explosive booby traps while learning to say Gunga Galunga in the process. Here’s a video of our Spackler explaining to the pax where he learned the phrase:
http://www.youtube.com/watch?v=X48G7Y0VWW4
The THANG:
Spakler’s Lead:
COP
- Partner 1 planks
- Partner 2 jumps over and backwards belly crawls back up- X5, flapjack. Continue ladder down to X1
- Partner 1
- Bear Crawl 15 yards and Sprint 50 yrds and all the way back
- Partner 2
- Merkins until partner returns
Repeat
#2
- P-1
- Bear Crawl 15 yards and Sprint 50 yrds and all the way back
- P-2
- Burpees until partner returns
Repeat
#3
- P-1
- Bear Crawl 15 yards and Sprint 50 yrds and all the way back
- P-2
- Legs 6 inches until partner returns
Mall Cop Lead:
Turn Around 180 degrees to face hill for a regular Jacob’s Ladder up to 7 burpees at top.
Mosey across campus to the entrance 4 hill for:
#1 Partner 1 lunge walk down hill / backwards lunge walk up hill. Partner 2 Squats at top of hill until P1 is done. Flapjack
#2 Partner 1 bear crawl down hill / backwards bear crawl up hill. Partner 2 merkins at top of hill until P1 is done. Flapjack.
Mosey to baseball field home plate. Partner 1 sprint to left field for 10 burpees, sprint to right field for 10 burpees, sprint back home for 10 burpees. Partner 2 follows suit but starts with 10 burpees at home plate and finishes with their sprint from left field back to home so everyone finishes at the same time.
Mosey to left field fowl line for a modified “Running 8 MOM”.
Start with 30 Flutters on left field line, sprint to right center field fence for 30 LBC’s, sprint back to left field foul line for 30 Dollies, then do Peter Parkers until everyone is done.
That was so fun let’s do it again! Repeat!
Jail break from baseball field to shovel flag for COT.
Moleskin:
Great work by the Pax today and great work by first time Q Spackler! Qing a workout is fun, exhilarating, and addictive. If you have been posting to F3 workouts for 2 months then you are more than ready to step up and give it a try yourself. Any interested pax let myself, Run Stopper, or Hops know and we’ll help coach you and get you on the schedule. Well, really just ask any of the site Q’s for any of the workouts you go to and they would love to have you jump into the Q mix.
It was great having 3 more FNGs out today, great work by Rudy, Norris, Milkshake, Clowney, Juggles, and out other FNG. We hope to see you back out at many more F3 workouts in the future.
Special recognition going out today to Strange Brew who continues to turn it on and is becoming a strong, fast beast out in all the workouts. YHC had to shift gears and give it everything I had just to beat him to the line during the jail break back to the shovel flag at the end! And this was after he led a 30 min gear strength “Pre-Workout” at The Rock. Strong brother, Strong!
Announcements:
-Order your Area 51 shirt by end of day Sunday, 6/23, for the first batch of ordering.
-RSVP / Sign-up for the Pig Pickin Area 51 family party on 7/13 at Olde Providence School baseball fields. Evite from Bugeater.
Until Next Time!
Rookie Day, Part Deux, at Area 51
23 men, including 3 FNG, rolled out of the fartsack and hit the ground running for another Rookie Day at Area 51.
Mosey to soccer fields for COP (all in cadence)
* SSH x 15
* IW x 15
* Squats x 15
* Merkins x 10
* Mtn Climbers x 15
Divide into 2 groups, Rookies with Abacus and Veterans with Slap Shot
Rookies line up on soccer field for Devil’s Work-out (6x6x3) with 6 called exercises x 6 stops x 3 reps at each stop
Rd 1 Peter Parkers
Rd 2 Parker Peters
Rd 3 Squats
Rd 4 LBCs
Rd 5 Sister Mary Katherines
Rd 6 Merkins
Mosey to Playground for 3 stations:
* Pull-up’s x 5, Dips x 10, Incline Merkins x 10
* Pull-up’s x 5, Dips x 15, Decline Merkins x 15
* Pull-up’s x 5, Dips x 10, Wide Arm Merkins x 10
Mosey back to soccer fields for 5 MOM (in cadence):
* Dolly x 15, Flutter x 15, Rosalita x 15
Indian Run around perimeter of soccer field
Veterans with Slap Shot, run to lower field for:
* Walking lunge/bear crawl/plank
* High knees/10 burpees
* Karaoke down and back/plank
* Back peddle/10 burpees
Run to school
* Squats/Dips x 30 (repeat)
Run to trail
* Jump ups x 25/trail run
Run to wall
* People’s Chair/Merkins x 15
* People’s Chair/Diamond Merkins x 15
* People’s Chair/Wide arm merkins x 20
Two groups meet up at the soccer field for 6 MOM
Rookies head with Slap Shot to Rock Pile for:
* Rock curls/squats/over head press (x 20) repeat
Return rocks and head to soccer fields for:
* Walking lunge/jog/10 burpees/jog/plank
Run to lower field for:
* Plank/Peter Parker
Run to trail
* Dips x 25/trail run
Veterans go w/ Abacus to end of soccer field for full fledged Devil’s Work-out (6x6x6) with 6 called exercises x 6 stops x 6 reps at each stop
* Rd 1 Peter Parker
* Rd 2 Parker Peter
* Rd 3 Knee Ups
* Rd 4 Sister Mary Katherines
* Rd 5 LBCs
* Rd 6 Merkins
Mosey over to front of School for:
* People’s Chair x 1 min / Lunge walk to parking lot
* People’s Chair x 1 min / Lunge walk to parking lot
Both groups meet back up in parking lot for COT
Moleskin:
– Another nice turnout for Rookie Day with 3 FNGs and return of couple FNGs from previous week’s Rookie Day. Welcome. Keep coming back.
– Props to FNG Shane Hughes (Barnacle) for continuing to push himself/substitute exercises when bum shoulders would not allow him to complete called upon exercise. We hope to see you back out in there in the coming weeks.
– Does Joker’s motor ever stop. Always seems to be at the front of the PAX no matter what we are doing. Not sure he has a kryptonite.
Announcements:
– Get your F3 Charlotte South T-shirt order in by Sunday, 6/22, for initial order going out on Monday, 6/23.
– F3 Dads every Saturday in June at Colonel Francis Beatty Park (Weddington Road) from 9 a.m. to 10 a.m. Bring your 2.0s, boys and girls, for some fitness, fun, and games.
– RSVP to the Pig Pickin, 7/13 at Olde Providence School Baseball Fields. Evite from Bugeater.
It was all a dream…
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.