The One and Only Floorslapper
9 dedicated Pax set out perfectly on time and organized. On a crisp morning for a carefully planned beat down.
Warm up: jog to lower lot
20 SSH, merkins, imp walkers, Peter Parker, squats, Mtn Climbers
The nickel nickel
25 dips, 25 squats, jog, 20 step ups, 20 incline merkins
5 times
Plank
Jog to track
Ladder with Turkish get ups
Ladder w merkins
Ladder w burpes
Ladder w jump squats
After that warm up
The Thang:
Suicides 50%, 75%, 99% effort
The warm down:
Mary: dolly, flutter, Bicycle, American twist, little baby trumps
Finishing burpees
Meat and Taters
27 for a dusted off T-Nation 10,000 swing workout, 1 lap, and 5 x 5 doubles.
The thang:
Light warmup
10 two hand swings, 15, 25, and then 50 with 10 two hand press after each round
Repeat with goblet squats between each round of swings.
Repeat with one arm press 5 each side
Repeat with tricep extensions
Repeat with 10 merkins after each round.
Run 1 lap
3 minutes of Mary to rest the hands
Partner up like sized bell
Doubles:
5 x 5 cleans
5 x 5 military press
5 x 5 swings
5 x 5 suitcase lunges
Recover
Moleskine: I wanted to pull out a simple old workout that tests the grip strength and hits the total body. I also didn’t want to run. I think we did both. Plenty of mumblechatter at the beginning. It seemed to taper for those that were doing the workout. Thanks for following along and not abandoning for a jog. Baracus seemed a little like he would rather be doing something else but when I offered an olive branch to wrap up the swings at 400 he snapped the branch and threw it in the fire. #highT. He said we can’t having anyone freaking out out there, we’ve got to keep our composure, we’ve come too far! So we finished the 500 swings.
Thanks for allowing me to lead boys.
Mulan
A nice balmy morning at this AO was the perfect setting for this upper body beat down. 11 shivering Pax showed their dedication by coming out to test their mettle.
Warm Up:
Mosey for one lap around the parking lot then circle up.
SSH IC x 25
3 count merkins x 10
Windmill x 10
Thang: Man-makers were on the menu this morning. But because not everybody knows what a man-maker is, YHC felt it was neceassary to go step by step, one move at a time to make sure all the Pax had a thorough grasp of this complex move. For the benefit of the reader, allow me to explain. A man-maker consists of a merkin, renegade row, clean, squat, and overhead press in sequential order, usually with a dumbbell or two.
The instructional break down of this move was divided into 5 segments with 5 pull-ups and one lap around the lot in between segments.
- 50 merkins
- 40 merkins + 10 renegade rows each hand
- 30 merkins + 10 rows + 10 cleans each hand
- 20 merkins + 10 rows + 10 cleans + 10 goblet squats
- 10 merkins + 10 rows + 10 cleans + 10 goblet quats + 10 overhead press each hand
After it was evident that all Pax felt comfortable with the move, we completed only 10 man-makers then finished up with 5 pull-ups and a lap.
Mary included LBC’s, Freddy Mercury, Flutters, Box cutters, Reverse box cutters, Hanging knee raise, and Rosalita.
Moleskin:
Every once in a while you hear a Pax say he passed on a workout because it was his “strength day”. Clearly he has never been to Foxhole. The strength component of this gear workout kills me everytime. Today was no different.
YHC wanted to target Chest and Back today but not exclusively. A nice mix of shoulders, core, and some cardio work made for a well rounded routine.
The crowd consisted of many of the usuals. It was a nice treat to see Bratwurst roll in (albeit late). The warm up was short and sweet and ample preparation for what was coming. Even at sub-freezing temperatures, it didn’t take long for us to heat up.
YHC finished up the first round ahead of the other Pax and was disallusioned enough to think that I could maintain my pace. But as usual, the guys at Foxhole brought their A-game and smoked me by the end. Although, much to my bewilderment, I did see Brat bringing up the rear on a lap or two. I didn’t think he was ever at the back of a run. Maybe just did it to make me feel better.
We did, however, all stick together throughout the workout. The Pax who finished the run first went back for the 6 and the next segment didn’t begin until we were all there. That’s the way George W. Bush would have wanted it.
Transitioning into Mary was a nice relief, even with Kirby’s multi-lingual 10-count as a segway. I ran out of exercises with 30 seconds left so Voodoo stepped up and finished us off. Ended with a COT and welcomed feedback from the Pax, which was mostly good. I’ll have to bring this one back again someday.
If you promise burpees, they will come
The temps were below freezing for my 2nd straight Q Outland, but that didn’t stop 11 regulars and 4 FNGs from conducting a mini-2nd F in the parking lot of Sun Valley Middle at 6:55 AM. Part of me was excited to see 4 shiny new faces and part of me was truly regretting that they were there. Two weeks ago, we launched an effort to Make Outland Great Again and I threw out a challenge to all PAX – 10 burpees for every FNG to post at Outland until the end of January. The PAX nailed me with 20 last week and 40 this week. What can I say, we’ll do whatever it takes to save one single #sadclown.
Introductions were made. Temperature was discussed. Disclaimer was given. And we were off….sort of. Since it was 25 degrees and muscles were tight, we started the workout with marching in place to get the blood moving. I think this made Hair Band uneasy because he immediately started complaining. (He’d live to regret it)
Once we got the heart rate and body temps up, we were mobile. Hairband mile to the bus lot and back to the main parking lot for COP
- SSH X 20 IC
- IW X 20 IC
- Hillbilly X 20 IC
- LSS X 20 IC
- Merkins X 10 IC
5 Burpees OYO (because Double E & Bullwinkle were late)
The Thang
Line up on the curb facing the street. Toy Soldier walk across the parking lot to far curb. Bear crawl to center line between the parking spaces
Face the flag pole. Jump side to side across center line for 60 seconds.
Face the street. Jump back & forth across the center line for 60 more seconds.
Mosey to the strategically placed traffic cone at one end of 10 empty parking spaces. Line up and shuffle down the line to the end of the parking space. Shuffle to the left back to the beginning of the next parking space. Repeato until you’ve covered all 10 spaces (noted by a 2nd strategically placed traffic cone). Plank until the PAX completes the circuit.
Hair Band asked when the workout was going to start. I think he soon regretted “poking the bear”
Mosey to the bottom of the hill and line up facing the hill for 11’s
Up the hill. Jump squats at the top. Down the hill. 10 Merkins. Back up the hill for 2 jump squats. Back down the hill for 9 Merkins. You get the picture…
Mosey to cafeteria shelter & count off by 2’s
- Round 1
- #1’s = Merkins X 20 OYO
- #2 = supine pull ups X 10 OYO
- Flap jack
Run lap, up stairs & return for round 2. Repeat laps after each round
Round 2
- #1 = Wide arm Merkin X 20 OYO
- #2 = wide arm supine pull up X 10 OYO
- Flap jack
Round 3
- #1 = Derkins X 20 OYO
- #2 = Supine chin up X 10 OYO
- Flap jack
Round 4
- #1 = Diamond Merkin X 20OYO
- #2 = close grip supine pull up X 10 OYO
- Flap jack
Mosey to main wall for People’s Chair with 50 Air Presses X 2
Mosey to curb.
Lunge walk half way across parking lot to center line of parking spaces.
Reverse lunge walk back to curb.
Mosey to grass & circle up for Plank wave
Start in high plank & follow the lead of the person to your right. High plank to 6 inches until entire circle is at 6 inches. Back to high plank, etc. Continue for 6 rounds
On your six for 6 Minutes of Mary
- Flutter
- LBC
- Dolly
- Rosalita
- Freddie Mercury
Time!
Moleskin
The challenge was out there. 3 PAX brought 4 FNGs. Heck, Sling Blade was a FNG last week and brought a FNG this week. Doc McStuffins brought out two and YHC EH’d one. I guess the rest of the guys don’t have any friends. They have every Saturday to prove me wrong. We don’t do IOU’s at #F3Outland, so YHC used every break in the action to knock out burpees in sets of 10-15 until all 40 were complete. I’m sure watching YHC perform burpees in my tight pants was the highlight of everyone’s day, but just in case, I recorded a few others: Double E and Bullwinkle showed up as COP was nearly over. The PAX had every right to remind them that a 7AM workout doesn’t start at 7:10 because the entire unit had to pay 5 burpees for their tardiness. Hair Band got in a few pokes at the Bear, but I think the Bear had the last laugh during the 11’s. They were #brutal. The reverse lunge walk had Jabberwakke complaining about his lack of balance. He set himself up nicely for a #shamelessplug for #F3Gumby. FNG Playoffs claimed he hasn’t worked that hard since he was in the military and was going to cancel the Fern & be back next week. #thanksforyourservice He mentioned something about flashbacks when doing bear crawls. FNG’s Sea Sick & Cone Head looked strong throughout the workout and left a trail of laundry all around the parking lot. #overdressed FNG Manzel was already looking up weekday workouts before he left the parking lot. Keep an eye out for him at #Thrive.
The veterans worked hard and crushed the workout as usual. It’s an honor to be given the opportunity to lead.
Announcements
- Get on Twitter or some other form of social media for F3 & F3 Union Co updates
- Sign up to Q.
- Thanks to Smokey for the strong take out.
Why Was Chedder Dressed as an Orange Traffic Cone?
12 convicts escaped The Big House on a ladder constructed of pain on a brisk Monday morning. Cheddar upped the ante by dressing as an orange traffic cone.
Thang
Circle up around flag poles in front of baseball fields for COP:
- 20 SSH IC
- 15 Windmills IC
- 20 IW IC
- 20 MC IC
Dynamic stretching on way to middle of parking lot in front of fields.
Jailbreak Ladder:
Mosey around the parking lot in a figure 8-ish pattern, stopping at each end and halfway for 10 civilian count reps of a called exercise. A different member of the PAX calls the exercise at each stop. Perform the current exercise, then all of the previous exercises that have been called (ladder).
- Tuck – Merkins (110 cum total)
- Soft Pretzel – Squats (100 cum total)
- Mr. Bean – Burpees (ouch – 90 cum total IF you did 10 each time)
- Udder – Flutters (80 cum total)
- Dumpster Fire – Box Cutters (70 cum total)
- Cheddar – J-lows (60 cum total)
- Tool Bag – Imperial Wakers (50 cum total)
- Private Benjamin – Carolina Dry Docks (40 cum total)
- Patient Zero – Dolly (30 cum total)
- Hooker (FNG) – Shin Touches (similar to Chippy cross – 20 cum total)
- AMTRAK (FNG) – Dips (10 cum total)
Moleskin
- Welcome FNG’s Hooker (Mike) and AMTRAK (Artie)! Hooker lives just to the West of the AO and came to investigate the sounds and smells that have been waking him up on Mondays. AMTRAK was trying to figure out what was worse, his first workout in years or being Mr. Bean’s brother-in-law. Should have named that guy Raw Deal. Keep posting fellas!
- Cheddar, apparently concerned for our safety, arrived to the workout dressed as an orange traffic cone. Thank you Cheddar for your concern but this may be overkill as The Big House is already the safest AO in all of F3.
- Outback didn’t get a chance to pick an exercise, but still left his mark with some loooong flexed-pose 10-counts and the naming of FNG Hooker. He also invented the Imperial Walker Shuffle when Mr. Bean released whatever died inside of him onto the world.
- Near-future VQ Tool Bag had a “creative” count on his first attempt at Imperial Walkers but figured it out and nailed his subsequent attempts. Tool Bag, YHC will hunt you down for that VQ, which will most likely be the most entertaining workout of the year.
- Udder saved the ladder after YHC prematurely tried to move-on to the next station after Bean’s burpees. #hero
- Soft Pretzel saved YHC from any legal liability by correcting YHC’s “modify at your own risk” to “modify as necessary”. Thanks for lookin out, Softie.
- Dumpster Fire called his favorite exercise (Box Cutters) and then blew everyone’s mind by reversing the direction halfway through. #crafty
- Recent FNG’s Private Benjamin and Patient Zero added solid rungs to the ladder. #rungupson
- Thanks to my man Mario for giving me the idea for a ladder workout. #genius #dontblameme
- As always, thanks for the opportunity to lead. Great to see this AO pulling FNG’s and getting good numbers. T-claps to Dumpster Fire and Cheddar for their leadership.
Announcements
- Sign up for Richard Sheltra 10k, 5k & 1-mi fun-run which takes place on Sat, Apr 29th. This event honors fallen firefighter Richard Sheltra of the Pineville Volunteer Fire Dept. All proceeds benefit the “Richard Sheltra Memorial Fund” which provides materials for first responders. A worthy cause and great opportunity to promote F3 in the Pineville area.
- Sign up for Savage Race, a 6-mile obstacle course race coming to Charlotte on May 13th. This is a can’t miss event. See preblast here.
- Reach out to Udder or Wingman if you’d like to join Slack (private communication app used by PAX in A51 and SOB).
#PreBlast – Landing strip Intervals
The weekly running interval workout known as Swift will launch Tuesday from the Vine Parking in Ballantyne lot for a Speed workout that will stress the Aerobic Power system (watch the video for a short explanation, read the Speed link to get more than you wanted).
The THANG:
- 0500 – Early running from the Vine – 2nd F pace
- 0515 – Leave the Vine parking area for main warm-up. 2nd F Pace. Follow this course through the Ballantyne Hotel parking lot to the Metlife building on Ballantyne Commons. Stop at Metlife back driveway to do some drills before heading down to North Community House.
- 0530 – Start the workout heading Northbound on North Community House.
- 3:00 interval at Interval Pace (2 mile race pace, same effort as previous 2 weeks, but you can be more precise this week with smooth shoulder / bike lane, no road humps, and only slight elevation grades). If you have a watch, set it up in Lap Pace and target your I-pace from the link at http://runsmartproject.com/calculator).
- 2:00 jog recovery to pick-up the Six.
- repeat until 0600.
- 0600 – Head back to COT with Option 1 or 2:
- Option 1: straight back to the Vine on Ballantyne Commons by crossing 521 at the main intersection or cutting back through hotel lot. About 1.25 mile. Elbow plank until the Six is in.
- Option 2: take Ballantyne Corporate the long way around. About 1.75 miles. Elbow plank until the Six is in.
- 0615 – COT
SYITG,
Bratwurst
That time when 8 became 9
It was billed as a V-Q. But don’t believe the hype. The only V in this Q on a chilly Saturday morning was variety. 8 Pax started and 9 Pax completed a convergence of rock-style running with some High-T throwbacks.
At 7:00 am on Saturday under the strobe light that is our meeting point the shovel flag was planted, and disclaimer given.
The Thang:
Mosey to the turfy-knoll for a warmup
SSH x 20, IW x 20, Mt Climbers x 20, Low slow squat x 10 each exercise had an active recovery of 10 merkins. Flipper’s selective hearing kicked in and he did 10 burpees in honor of McGee.
Mosey to the middle of the parking lot and Pax lined up abreast on each line of the parking lot for a static ladder / isometric indian run. Here’s the breakdown:
- Q calls a position and pax hold is for a 10 count then first Pax on the line hops up and sprints to the end of the line. Rinse and repeat with each Pax until everyone gets a turn. Do this 6 times. Positions include: regular plank, squat and hold, plank right arm high, squat and hold, plank left arm high, squat and hold, then back to regular plank.
Mosey over to the nicest car in the parking lot and grab some party favors. 35 pound weights all around. Partner up and it’s time for catch me if you can and pass the plate (or kettlebell) across four locations.
First: WWII situps with pax feet touching and pass the plate between each partner.
Second: People’s chair at the hot box with pass the plate up and down the row. A few breaks for some air presses in between.
Third: circle-up at the church entrance and pass the plates around 4 or 5 times each direction.
Fourth: meet at the slab for some carolina dry docks, merkins and squats
Catch me if you can to the baseball field. Maintain partners. Partner one runs around the field while partner two does exercises with weights. Exercises included: overhead press, tricep extension, curl, and squat.
Mosey back to the Q’s smoking ride to put away our part favors and then mosey back to the shovel flag for some mary.
Done!
The moleskin:
8 Pax started and were joined by Dear Abby as we ran around the church. Apparently CSAUP was hard to find. He should have followed the sounds of people yelling at grown men to get off their property but we were happy to have him.
Very little mumble-chatter but a lot of variety so no one stayed bored for long. Our mileage read something like a credit score at the end of the run 2.2, 2.4, and 2.6 miles were the readouts from Boerewors, Flipper, and High Tide. By unanimous vote we went with 2.6. Not a typical rock workout for mileage, but Christmas was last month so you get what you get. Someone was afraid they wouldn’t break a sweat. YHC cured them of that fear early on.
Announcements:
Savage race (it’s savage) on May 13th. F3 is setting up 4 man teams. There is a pre-blast and Flipper in the F3 coordinator. Also something about a discount code if you act now. “Very ninja warrior style”
Thanks to Flipper for taking us out.
It’s too cold, coffee run instead???
6:59, 26 degrees, and just the 3 Qs and Costanza on hand, the urge to dip out and warm up with some coffee early was strong today. Look at the watch, double-zeros. Look up, and in rolls Goon and Moon River. Well, scrap that coffee plan, it’s time to work.
First up on the Q schedule is Pele.
The Thang:
Mosey from the parking lot to the back field, with stopping circles for some SSH, Imperial Walkers, and Low Slow Squats
Partner up for some Centuries, running the width of the football field
100 Carolina Dry Docks
100 Squats
200 LBCs
Next up, Gullah:
Mosey from the field through the woods. The mumblechatter was strong at this point, with YHC, Goon, and Moon River making several jokes about being led into the woods.
As the PAX come out of the woods at the infamous Ascent Hill for 7s, the mumblechatter stopped fast. Merkins at the top, Mountain Climbers at the bottom.
Mosey over to the benches in the woods for 3 rounds of 10 step ups per leg, 15 dips, 15 dollys.
Finishing up with Sony:
Mosey from the back field to the parking lot, stopping along the way for some incline merkins at the concessions stand, and you can’t run past the playground without some pullups. Swing over to the wall for some People’s Chair, with the PAX counting it off.
Circle up for a Planker’s delight and then a PAX choice Mary. YHC’s a man of the people.
Total Distance: 2.4 miles
Part of today’s Triple-Q is the transition of the Site-Q from Pele and Gullah, who have been leading this site (And Olympus, which merged in with Ascent) for years, to YHC (Sony). Thanks to those two guys for their leadership. It’s truly an honor to be given the opportunity to lead. Now, GET ON THE Q SCHEDULE FOR ASCENT!!!
Signup Sheet is here http://www.signupgenius.com/go/5080d4daca62ea2fc1-qschedule
Have issues? Message @F3Sony on twitter, or email F3Ascent@gmail.com
Where are the site Q’s??
I took this Q from Madam Taussaud as he had a very important drinking appointment. I was just glad I could help him out.
11 men resisted the fart sack and showed up at 6 o’clock on a cold Saturday morning to better themselves.
The Thang…
First we head over to the parking lot by the hotel to warm up with the following:
All in cadence
SSH x 20
Merkins x 10
Imperial Walkers x 15
Windmills x 10
We then headed down to the fitness trail and split up into 3 groups for 3 rounds of the following.
15 – Big boy dips
8-10 good form pull-ups
8 – burpees
Then head over to the parking lot by Snyders and pair up for some team work and finish the following combined:
100 – Merkins
150 – Squats
200 – LBCs
Then head over to the wall for some muscle ups and sprint 20 yards to do some squats. 3 rounds of 10 each.
Then head over to the hill in front of TIAA for some 7’s. Burpees at the bottom and squats at the top.
Cross the street and get ready for some work on bagpipe hill. Head up to the snyders sign and give 10 merkins. Then go back to the start and do 10 bomb Jacks. Head back up to the top of the bridge and do 10 more merkins. Back to the bottom fo r10 more bomb jack and then find the 6 and finish the last 10 bomb jacks together.
Head back to the lochness picnic tables for some in cadence dips (20) and incline merkins (15).
Mosey back to the hotel parking lot for 8 – 8 count body builders in cadence.
Head back to the AO for some Mary.
Moleskin
Today we had a great group of men.
Nemo (Marlin’s 2.0) was killing it all day and making us old guys look well…..old. Torpedo was there for most of the workout, although he did have to make a quick trip to the gas station for something. Great to see you out again Torpedo. Chipotle said he would go find Torpedo so that he new where we were. Chipotle was either being a #HIM or didn’t like my workout. I am not sure which. I choose to believe the first option. Nard Dog showed up a bit late. He had some excuse about watching Frehley’s with binoculars until the wee hours of the AM. It was great to see Billy Goat out keep posting and pushing it. Great work today. Cheddar was back with his Jingling keys. Last time he was out he hid them on a tire and forgot which one. It was pretty funny watching him go all the way around the car to find them. It was also good to see Big Tuna back in SOB land. It seems he is now one of those Union County boys. Keep them straight over there. Gumbo was finally back from his fractured foot and pushing hard. Glad to see you healthy again. Great to see Catheter out again today. For the record that is 3 posts in his first week. Great work, don’t forget to post after your 9 days of early mornings at the hospital. I like teaming up with Marlin on the exercises a whole lot better than him punching me at Fight Club. Don’t let the respect fool ya. He has a hay maker that would knock you slap out.
Thanks for giving me the chance to lead. I appreciate all of the hard work from all of you.
FH