17 brave men descended upon the gloom that is Ballantyne Corporate Park to play a sadistic little children’s game.
The Thang:
Mosey to Wachovia parking lot for COP
SSH X 25
Tripod Merkins Left X 13
Imperial Walkers X 25
Tripod Merkins Right X 13
Mosey to wall next to the Lake of Gloom and Doom.
Chutes and Ladders
1. Ladder of Burpees and Wall Jumps: 10 Burpees with 1 Wall Jump, 9 Burpees with 2 Wall Jumps, all the way to 1 Burpee with 10 Wall Jumps. Run a lap around the lake(1/3 mile) and plankorama until everyone finishes.
2. Ladder of Wall Lunges and Dips. 10 Wall Lunges with 1 Dip. 9 Lunges with 2 Dips….you get the idea…..Lap around the lake and plankorama.
3. Ladder of Wall Squats and Derkins. 10 Wall Squats with 1 Derkin -> 1 Wall Squat with 10 Derkins. Lap. Plank. Pain.
Indian Run to the Parking Lot for another COP
YHC plagarized Mic Check’s Merkin Shuffle from last week. The pax moves three shuffles counter clockwise and performs a Merkin. The pax made it halfway around the circle.
Rosalita X 25
LBC X 25
Protractor for 1 min
COT
Moleskin:
YHC thought that the hilly sidewalk resembled a slide. Hence the chutes and ladders nickname. Haggis had never heard of Chutes and Ladders before but did used to play Snakes and Ladders. Hmmmm, interesting, maybe next time….
Mic Check suggested on twitter that we play Candyland sometime soon. #boardgamebeatdowns?
You can finish your ladder as quickly as you want but Unfair is going to leave you in the dust during the lap around the lake. #perfectnickname
T-claps to Long Distance who turned the mosey back to the COT into a Jailbreak sprint. You’ve made some huge strides over the last few weeks, brother!
Announcements
Come to the Maul tomorrow. Uncle Leo on Q.
Market Timer and Honeybee will be starting a new gear workout on Mondays at Elon Park Elementary with a tentative start date of July 8th.
Posted on behalf of Fireman Ed
14 pax leapt into the gloom on Saturday for a downPAINment at Stonehenge. Great effort by all the pax.
The Thang
Little baby jog to corner of B’tyne Commons/Johnston for COP
Interupted by “special” warm-up by Dolphin
– 15 burpees with 5 merkins at the bottom
Mosey across Johnston for real COP
COP
– Squats x 15
– Imperial Walker x 15
– Mountain Climbers x 15
Little baby jog to Premier deck (@ 1/2 mile)
– Merkins x 10 at half way point
Plankorama at Premier Deck to gather all pax
Tower of Merkins
– Level 1 – Hindu merkins x 10
Sprint to opp side; People’s Chair, Military air presses x 20
– Level 2 – Wide Grip Merkins x 10
Sprint to opp side; People’s Chair, Military air presses x 20
– Level 3 – Diamond Merkins x 10
Sprint to opp side; People’s Chair, Military air press x 30
Level 4 – Merkins x 10, LBC x 10
Rinse and repeat all the way back down to Level 1
Suicide Merkins on ground floor
– sprint 15 yards, merkins x 10, then back
– sprint 25 yards, merkins x 20, then back
Rinse and repeat
Mosey to soccer field
Side shuffle around perimeter, Burpees x 4 each corner
Continue AMRAP for 7 mins (until Joker stopped lapping the pax)
Mosey to Hill
Jacobs Ladder to 5 with squats at top, lunges at bottom
Mary on the Run – Run back to start
Stop 1 – Fklutter x 5
Stop 2 – Rosalita x 20
Stop 3 – LBC x 20
Stop 4 – Heels to Heaven x 20
Sprint back to lot
Merkins until you can’t
COT
Moleskin:
– Welcome to FNG Housekeeping (Anand), hope to see you again
– Very solid first Q by Fireman Ed and great work by all the pax
– Joker was very strong and led the way on just about everything
Announcements:
– F3/Dads every Saturday in June 0900 at Beatty Park
– More workouts coming on in CLT South; check weekly email or details
– Contact Dolphin if interested in Qing Stonehenge.
Wiggler will be self-led tomorrow as yours truly will be traveling tomorrow. Hit it hard boys…
A brave storm-worthy 20 PAX showed up to McKee Rd elementary for “Monday Matrix Monsoon.”
The Thang:
Warmup
-Mosey Jog around the field
-SSH, Imperial Walker, Slow Squats, Merkins, Wide Arm Merkins, Burpees
Mosey around the school
-People’s Chair x 4
-Decline Merkins x (20, 15, 10, 5)
Mosey to the field
-Buddy Starfish Run in the Monsoon
-Partner planks while other partner runs to light pole (flapjack x 5)
Mosey to the track
-3 laps jog the short, sprint the long
Mosey to the wall
-People’s chair + balls to the wall x 2
Mary
(Low flutter, Dolly, Superman Flutter
Moleskin (soaked)
-What started as a light drizzle turned into a downpour at McKee Rd Elementary. The PAX rallied in the monsoon to crank out a solid Monday workout.
-Other Highlights: Lots of rain, lots of running, FNG Road Rash nearly getting some road rash jumping off a curb
33 Regional F3 Pax posted to start their week off with a downpainment. The rain held off until MOM, giving YHC flashbacks to the winter Ruck, and snow falling in our faces from the trees.
The Thang
Run around football field and baseball diamond, COP on football field.
2 Burpees (and a false sense of security)
SSH x 25
4 Burpees
Squat x 25
6 Burpees
Merkins x 15
8 Burpees
Imperial Walker x 15
10 Burpees
Merkin Jack x 10
Partner up
Partner carry across football field; Flapjack
Wheelbarrow across field; Flapjack
Partner 1; Sprint across field and back while Partner 2 does:
Merkins/Flapjack
Squats/Flapjack
One Legged Burpees/Flapjack
Mosey to Dugouts
Partner 1: 10 Pullups, Partner 2: People’s Chair
Flapjack
Partner 1: 10 Hanging Knee Raise, Partner 2: Donkey Kicks
Flapjack
Mosey to Pavillion
Dips x 20
Box Jumps x 10
Decline Merkins x 10
Rinse and Repeat x 3
Run around football field to baseball diamond for 6 MOM
LBCs x 25
Dollys x 15
Flutter x 15
LBCs x 25
Rosalita x 15
Protractor
LBCs x 25
10 Burpees
Moleskin
DMZ has quickly become one of my favorite workouts as it provides a chance to meet the broadest range of F3 pax. A big Thank You to those from The Fort for making the trip in.
My EH came April of 2012 from Ice Nine at Atlas, and I spent about a year touring Metro workouts. This year has been mostly in Area 51, getting to know some great Brothers there. Now DMZ is drawing in Brothers from several areas, and Hops and Skywalker have done a great job pulling this together. As Dredd says, Multiplication by Division. The Starfish Principle.
See you in the gloom –
Snowflake
ANNOUNCEMENTS
We are looking for guys to Q future DMZ workouts. Hoping to get a couple of guys from The Fort on July 1.
We have July 22 and 29 open. Would love to get a couple of guys for those from Metro. Please Tweet @Skywalker_F3 or mention in the Comments below. We are especially looking for guys who have never been a Q before or havent Q’d a lot to help out.
In the pouring rain, 8 hearty souls left the safety and dryness of Base Camp (well not really we’d have been soaked either way but this sounds better) to go off campus to William Davie Park.
After the PAX assemble, thanks to the good idea from #Skywalker the actual shovel flag was hoisted and the PAX jogged down to William Davie Park, taking the road route, not sure we’d have survived the trail in this weather. Stopping about half way along Hwy 51 for some exposure and:
SSH x 20
IW x 15
Merkins x 10
Get to the park and then:
5 Burpees on your own
Touch toes x 2
Partner up (size does not matter) for a Partner She Hate Me
7 min of:
Partner assisted Pull Ups (as needed) x 5
Partner plank sit ups (partner planks and holds feet while other partner does old school sit ups) x 10
Dips x 15 (finish as a team)
Partner Merkins x10 (paddy cake pushups I’ve heard them called)
After that time for a ten count…
Plank it up for a little plank work
Then 5 Burpees on your own
Mary showed up in the pouring rain, sometimes she’s just not a nice lady:
Rosalita x 15
Flutter x 15
LBC x 10 (YHC finds these really hard to count in cadence, I prefer breathing instead of counting)
Heels to Heaven x 8
Cumberland County Viaduct (thanks sort of to #Hops for this one) x 8 per side
Gather up the shovel flag and head back to Base Camp
Wave a hearty hello to the clipboarding cross fit ladies running the hill at the park, a few of the guys wanted to stop but we carried on regardless…
Fireman Ed taking the lead on the flag back, with Chewie jumping in (looked strong boys)
Then plant the flag for a few more minutes of Peoples Chair with optional arm raises and
Planking practice (BTW for extra credit if you’re up to it, a number of PAX pushed themselves inverted for the fun of it). COT under the concession roof for the irony of it all…
We had Snail Mail and Dauber pushing each other hard on the way back, looking good guys, especially for only a couple weeks in!
Moleskin:
Some good off campus work by the crew today, took the jogs slow and had a little 2nd F going on along the way. Great effort by all, despite YHC declaring that no the rain should be finished prior to getting going, nobody quit on themselves today, especially during the partner work, could hear some good #mumblechatter from partners throughout, way to push yourselves guys. YHC is always humbled to lead such a standup group!
Announcements:
#Runstopper is making a guest appearance next week at Base Camp to Q, he committed to making it a Base Camp worthy effort but a number of PAX committed to showing up just to make sure…
New Monday workout going on, DMZ, Area 51 Shirts are available for initial purchase batch, get yours ordered this week. Too many new workouts to even remember, check the website to get the details, although I’m guessing it’s hard to keep that up to date these days also. Shout out to #Skywalker for getting all the new workouts organized and to the PAX for showing up and pushing themselves.
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