RUN TO FIRST RAILS—- 20 CALVE RAISES EACH LEG 20X DIPS (REPEATO)

RUN TO OAKHURST PAVILION HI STRETCH ARMSTRONG TO THE FOUNTAIN OF YOUTH

10 STEP UPS EACH LEG–10 HIGH STEP UPS WITH FOOT PLANTED EACH LEG (REPEATO)

4 CORNERS (LEFT TURNS) SPRINT 20 SQUATS ALL 4 CORNERS

4 CORNERS (MORE LEFT TURNS) 10 BURPEES EACH CORNER

TOO THE BIG 4 CORNERS ( YES MORE LEFT TURNS) 10 MERKINS EACH CORNER

50 YD WALKING LUNGES SPRINT

EVERY OTHER TREE SPRINT 20 SQUATS ( 4TIMES TOTAL)

SPRINT BACK TO 131 MAIN

YES MORE LEFT TURNS 3 LAPS ANOTHER 1/2 MILE WITH 20 MERKINS DURING  THE 3 PIT STOPS

MOLESKIN:

–DT THANK YOU FOR THE SHIRTS

–9 LIVES YES LEFT TURNS

–DALLAS THANK YOU FOR THE BURPEES

–MEN THANK YOU FOR THE RECORD 26PAX OUTSTANDING

–ALSO THANK YOU TO ALLTHE MEN THAT HAVE SERVED OUR COUNTRY OOH RAH! SEMPER FI!

The Thang:

Warm Up:

• SSH x 15
• Mountain Climbers x 15
• Windmills x 15

Main Event:

• LBC x 15 (slow)
• Plank x 1 min
• Bridge x 15
• Elbow Plank x 1 min
• J-Lo x 15
• Right Side Plank x 1 min
• Low Flutters x 15
• Left Side Plank x 1 min
• Windshield Wiper x 15
• Plank x 1 min
• Frozen V-Up x 1 min

Moleskins:

1. Was it me or was the garabage man excited to be working today? “Can you please tell those guys to move their cars?” Meaning so I don’t knock over another light pole…
2. Zuul how are those elbows?
3. Be the way, Zuul could have abs of steel!  Definetly #OLDMANSTRONG
4. Form is improving, right Moonshine?

The Thang:

As best I can recall -

Rack and mosey to the fields

Some warm up stuff (you know 2 handed swings – maybe 30 or so) but no SSH and damn sure no Imperial walkers and damn damn sure no LBCs

I think we jogged the lower field and back – 50%

Yeah – and then the length of the field – 10 burpees – and back

and then we did that again

Rack and mosey to the dillworth parking lot also known as the Labrea Tar Pit

Introduction of Mrs. P to the Combine – she was met with irrational exuberance

Prowler and hair burner circuit for about 25-30 min

1 man on the prowler

2 men on 25 lb plate hair burners

the other 14 in sync doing various stuff – merkins, burpees, 1 handed swing, etc. mixed in some core work – flutters, dollys, etc – but damn sure no imperial walkers and damn damn sure no LBCs – that’s not how I roll.  We made sure everyone had a turn with Mrs. P (no man left behind)

Back to the line – for one more full field sprint with 10 burpees @ the fence and back

Rack and mosey to the basketball court for COT

Moleskin:

#Tardy – yeah, this might be the latest backblast ever – at least until I publish the F3/Wind backblast – which by the way was completely bada$$ – if you missed it – well, you missed it.  And if you posted for the introduction of Mrs. P – you deserve to be recognized – and so you are.

#Sledsprint – with full knowledge that the Combine is “sprints, KB, and body weight” focus, I questioned whether Mrs. P was allowed.  After all, BF is a a rules and regulations kinda dude so I figured I better stick within the agreed upon parameters – or I might not get to lead again.  Anyway, I convinced myself that she was.  It is a sprint after all – just kinda heavy and kinda slow.  Yes, I am an engineer, no, not a practicing engineer but that’s what is says on the sheepskin.  Anyway, I did not test the tar content of the asphalt.  #goodtimes  The high tar content combined with 175 lbs (Nibs rounded it up to 2 hunge) was a recipe for pain, exhaustion, and complete O2 deprivation.  Mrs. P delivered the goods on a tar infested surface and the pax bended but they did not break.  Well, actually, a few broke but only after all O2 inventory was depleted and complete lactic acidosis.

#metaldetector – Apparently, Nash has a thing for Mrs. P and the hair burners.  The dude FNG posted for CombineHD the last time I released them and then he FNG posts for the original Combine.  TClaps – the man with speed is quickly developing power and explosiveness. #teamdream

That is all.

SSH x 25
Crossfit Push Ups x 10
KB Swings x 10
KB Sumo Deadlift High Pull x 10
KB Nikita Kolov x 10
Flutter Kicks x 10

Burps and Bells
1 min Burpees
1 min KB movement
REPEAT x 5

400m Indian Run

Field of Dreams

Bears, Broads, and Burps
100ft Bear Crawl
Broad Jump/Burpee back
2 rounds

Circle of Death x 10min

Down Stretch

Moleskin

Cracker Barrel threw down a strong first lead, hard to believe he hasn’t done that before.  Good pacing, improvisation, and most importantly, stretching.  I need to borrow a couple pages from that book.

Having tipped my cap to Mad Lips’ testicular fortitude for his weighted vest-wearing yesterday, I’m going back to belittling him because that’s more fun. Not sure how much good the vest is doing you when you have to quit a KB exercise 15 seconds into a 1 minute set.  (smirk)

Gator has an early morning fan club, he’ll have to remember to bring a pen so he can sign autographs next time.

Jefe found out that he should never have revealed his most hated exercise (side straddle hop) when he had to do it four times during the Circle of Pain.  Unless he’s a brilliant mind ninja who loves the side straddle hop, and he’s tricked us into doing just what he wanted…

Life Saver is still a beast.  In other news, water is still wet.

Boomhour is down to 214lbs (started at 267).  F3 effect for you.

Dinner from 5-8 at Chick-Fil-A tomorrow.

WoD for Warriors on Saturday.

Go forth.

the Thang:

Ranger Burpee Mile – 10 burpees at each 1/4 mile.

End at lower BBall court for Plankorama with 10x Merkins – 10x Mtn Climbers – 10x Merkins

Bleacher Work

10x Dips – 10x Burpee Wall Jump Ups

10x Dips – 10x Derkins

10x Dips

Serpentine Bear Crawl Field of Dreams hill

Field Work – partner up

P1 – Sprint field and back

P2 – 20x Merkins and plank – Flap Jack

P1 – Sprint field and back

P2 – 20x Diamonds and plank – Flap Jack

P1 – Sprint field and back

P2 – 20x Wide Arms and plank – Flap Jack

Mosey to the Castle

Inigo Montoya – 1-7 Burpees at the top

20x Dolly

Mosey back to the Park for COT

Moleskin:

What an awesome morning and a true honor to be a part of this workout – always a high level beatdown and amazing group of men.  Tclaps to all who have stepped up to lead this past year!

Tclaps to Raider and his Shovel Flag workshop, she is a beauty – just ask BF he loved it – may need one for Combine, just say’n…

The air was thick today and the Pax felt it within the Castle.  Strong work by BF who took gold in the event with Gandalf and a few others just two levels behind…  No way we could have hit 10.

Choco Box – what in the world did Junior Mint do for you to bring him to this anniversary event, brutal.  Hope he comes back.

Welcome Yanni, we do this every Wed – great to have you with us in the gloom and we look forward to seeing you next week.

_Memorial Day Convergence:

http://f3nation.com/2013/05/08/memorial-day-metro-convergence-how-do-you-say-thank-you/

http://f3nation.com/2013/05/21/memorial-day-metro-pre-convergence-convergence/

_Mountain Goat Challenge:

http://f3nation.com/2013/04/15/f3-launches-the-mountain-goat-challenge/

http://f3nation.com/2013/05/11/f3-invades-highland-brewery-june-8th/

_GORUCK Custom:

http://f3nation.com/2013/05/07/charlotte-summer-goruck-custom-challenge/

SFox

Circumnavigate the Chapel – 3x

Straight into a modified Century Club – 25 X of SSH, MC, IW, SSH; Circumnavigate again – Dips, Right Step Ups, Left Step Ups, Derkans; Circumnavigate again – Low Flutter, Dolly, LBC, V Ups;

Sprint down the Snake to Plankorama at corner of Regent Park;

Mosey to Bulldozer Hill – Jacob’s Ladder with Turkish Getups and Burpees;

Mosey to RP Corner;

Sprint back down the Snake to plankorama on Hamburger Hill;

COT

Naked Moleskin – When we arrived on foot to Bulldozer Hill and started running down it, I realized that I should have hit my odometer when I scouted it this morning before the workout, because it would have shown it as over a 1/4 mile…  So a full Jacob’s Ladder in the 15 minutes that were left would have been next to impossible, even for the trackstars.  An audible quickly cured my miscalc and got all the PAX, including the Six, back to Hamburger Hill at the precise time for COT.  Not a lot of Mumble Chatter from the Pax this am, except to remark that I don’t need to continue to try and prove my virility compared to WWL anymore…  Noted, but the beatdowns will continue until morale improves!!!

Li’l Mike, Out.

Thang:

Jog to one of the parking lots (the entire place is one big parking lot).

COP

SSHs x 25

IWs x 25

Merkins x 15

LBCs x 20

Jog to fountain

11′s: Jump Ups & Derkins

Planks

Jog to ATM for some runnin’ & the like:

Lunge walk x 40 yds

Burpee Broad Jumps x 40 yds

Defensive Shuffles x 40 yds

Repeato

Sprint x 40 yds

Repeato

Backwards Run x 40 yds

Repeato

Planks

Jog to back of movie theatre

Peoples chair x 2 min.

BTWs x 3

Peoples chair x 1 min. with shoulder presses

Mosey to home parking lot

Circle up for…..

5 Minutes of She-Hate-Me w/rotating triumvirate of:

Wide arms x 10

Jump squats x 10

Freddie Mercury’s x 10

6 MoM

One-legged Dolly L x 10

One-legged Dolly R x 10

One-legged Flutter R x 10

One-legged Flutter L x 10

Greatest American Hero w/musical accompaniment

Butterflies in GAH position x 10

Mason Twist x 15 – Special Thanks to Market Timer for the suggestion to finish off the workout

Moleskine:

As YHC pulled into The Maul I noticed a street sweeper making his rounds.  Thought there may be some merlot to be cleaned up when we were through, but alas, no spillage from any of the pax.  I’ll do better next time.  Did hear some mumblechatter during the 11′s that the walls were too high for jump-up’s.  Dora has a gash on his shin that speaks to that.

The Maul has some serious studs among the pax.  T-claps to all of you.  Special shout-out to Tuck, who has been at it for just 2 weeks, but I swear he’s posted 16 times.  And Frack who was an FNG Monday was back for more pain in the Stonecrest gloom today.  Also, IPTAY is bringing it consistently.  Great work men.

Also, pretty sure Boutique and Tuck are not-too-distant cousins.  #lookalikes  F3 brothers for sure.

Pretty sure Mighty Mite is on Q next week, so brace yourselves boys.  He’s typically the War Baby of the pax, and he’ll have plenty of energy to bring the pain next week.

Announcements:

Signup on website for Patriots Festival.  Can triple down with the workout or do just the 5k and tribute to veterans.  #freedomnotfree #honorourfallenheroes

Signup as well by this Friday for fall mudrun and goruck in August

3rd F workouts – The Yardstick – Thursday 0630 at Panera South Park and Compass – Friday 0630 at Chic-Fil-A Arboretum

F3 Dads – Saturdays in June – Francis Beatty Park at 0900, 2.0′s of any age; Header is your Q

New Monday workout – DMZ – launches 6/3 at Carmel Middle School

THIS SATURDAY – 5/25 – new 0700 workout at McAlpine Elementargy (name TBD)

• 800 YD KB Carry by each PAX + 50# bucket of bricks to share along the way.
• Run down Green Monster and back up Quadraphilia Style x10 w/ KB
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 800 YD KB Carry
• Up/Down Green Monster x10 w/ KB

Moleskin:

• Nice work guys.  Great fellowship this AM.
• YHC is making his way around parking lot asking the guys when Dill is gonna be back to IsoCORE.  I meant Dijon, but PAX we’re like, “Dude he’s right there, that’s kind of rude” You say Dijon, I say Dill…Oops.
• As Soprano stated in a post workout tweet…Quadraphilia + KB’s + Murph = SORE.  No joke.
• Dill, sorry for the hip-flexor soreness…the lop-sided walk surely didn’t help that.
• Nice to see Soprano for his 1^st IsoCORE workout.
• Not a big crowd this AM.  That’s OK, Bag Boy and I will be bringing the IsoCORE pain to a Saturday workout near you soon enough (probably without notice so you don’t “smartsack”). We’ll be bearing gifts all thru Brickmas in July.  Aye!

The Thang: (x = in cadence)

4 Laps (1 mile) fast warm-up

15x merkins

2 Laps (800 meters) hard run

30x LBC’s

2 laps (800 meters) hard run

20x Mountain Climbers

2 Laps (800 meters) hard run

20x Imerial Storm Troopers

1 Giant lap around on trails – hard run (approx 1.5 miles)

Mosey to top of newly named “half-pipe” on Bailey Rd sidewalk, followed by really poor “half-time motivational speech” by YHC.

Jog down hill -> Sprint to top of hill on other side -> Turn around -> Jog down hill -> Sprint back up hill to start.  Approx. total distance .3 miles (REPEATO x3)

Mosey back to parking lot for COT

Total Distance Logged:  5.5 miles

Moleskin:

1)  It’s great to see our speed workouts growing in PAX each week!  We are hitting a new record every other week it seems.

2)  There is no doubt that weekly speedwork  is helping all of us to get faster. 

3)  It seems that Dos Equis’ knee is back to near normal (besides the everpresent clicking) as he was in the lead for much of the morning. 

4)  Welcome Cheetah (you earned your nickname today, btw), Spasky, and FNG-Chris Evans!  Great to see three newcomers to Half-Life in one week!

5)  YHC, Calypso, Uncle Rico, and C-Note are clearly still in some agony from the beatdown they received at yesterday’s Blender by Macbeth.  It’s not getting any better as I go through my day.  Ouch.

6)  As you may have heard me mention a time or two, let me know if anybody else is interested in forming another new team for the BRR.

7)  I enjoyed leading you gentlemen today.  See you next week!

Kumquat – out.

The Thang:

Run to Randolph Middle

***Insert AP’s Prometheus beatdown***

Run to bottom of Linda…haul arse (go negative baby) back up to Cotswold Elem.

COT

Moleskin:

Happy Birthday AP!  Great to bring the Atlas and Prometheus Pax together to celebrate your departure out of the Hate decade.  T-claps on bringing the pain to a big group of C-Rock beasts.

Welcome to Fuzzy Fish.  Any Charlotte Swim & Racquet members probably recognize FF as he’s been a swim coach for a while…great to have you join us in the Gloom.  Hope to see you next week.

Warning to all future Atlas Faithful…Blackjack’s not afraid to jack you with his F150 if you beat him on the AYG home up Linda.  Unfortunate for the Atlas FNG (Buzzy Bee?) that learned that lesson this morning.

Help close out the Billingsville school year and head over this afternoon for some mentoring.

GORUCK…if you haven’t done it, your time is here.  8/2/13 Custom F3 Challenge

Leatherneck…Captains – sign up your teams!  Need commitments asap.

Many more Events out there to choose from as the year rolls on.  Check out the calendar including The Bear that our Isotope brethren will be hosting in late June.

 Let Me Run 5k finale was a success this past weekend.  T-claps to Halfpipe and Apple Biter for leading that intiative on behalf of F3F.

Look for F3/Dads to get rolling again in June…Saturday mornings at Freedom.

Stinger lead 10+ Faithful on a continued journey through Acts at The Map this morning.  We did not speak in tongues this week but we learned that’s only a noisy gong if you don’t have love in the heart.  Come join us next week.

Have a great rest of your week.