COP

* SSH x25; MTN Climbers x20; IST x20; Air Press x20; Merican x10

Mosey to playground

* pull ups x5; dips x20; air squats x20

Mosey down K2

* plank for 1 minute

Mosey up K2 to playground

* pull ups x5; dips x20; air squats x20

Mosey down K2

* plank for 45 sec

Mosey up the wilderness trail

* Grab rock – Curls x10; Squats x10; Shoulder press x10; Skull crushers x10 (repeato)

Mosey to the basketball court

* Shuttle run; Bear Crawl x2; Crab Walk x2; walking lunge x2

* Grab a bench – step-ups x10 each leg; dips x20; decline mericans x10

Mosey to bottom of K2

* Merican ladder – x10 down to 1; Airpress x1 up to 10

Mosey half way up K2

* Plank for 30 seconds; lunge walk x10

Mosey to soccer field for Mary

* LBC x25; J-Lo x15; Burpees w Knee ups x 5; Homer to Marge x5; V-ups x12;

MOLESKIN:

* Pax was steady through the workout – all men held strong – great showing

* Thanks to Ludi for the merkin ladder audible

* Pax mosey’d almost 2 miles – well done!

* Enjoyed leading the group today – always a pleasure!

Macbeth-Out

The Thang:

Purple Haze Q:

Run to front parking lot on 51 for COP

SSHs x 50

Merkins x 25

Squats x 25

IWs x 25

Run to soccerfield for more pain

She Hate Me – Part 1 - 5 minutes

Lunges x 20, civilian count (10 each leg)

LBCs x 20, civilian count

Skater Jumps x 20, civilian count

She Hate Me – Part 2 – 5 minutes

Groiners x 10, civilian count

Jump Squats x 10, civilian count

Exploding Merkins x 10, civilian count

Elbow plank

Jog to Pavilion

1/2 the pax – People’s Chair for 2ish minutes

1/2 the pax – Flutter

Flapjack

Hops Q:

Jog to parking lot

Form 4 lines for Indian Run to North Face

Jog to bottom of North Face foothills

7′s

Run to top of hills – 6 Burpees

Run to bottom of hills – 1 Turkish Get-up

Run to top of hills – 5 Burpees

Run to bottom of hills – 2 Turkish Get-ups

Etc., Etc., Etc.

Jog to bottom of North Face

Form 3 Rows

1st row scales North Face while other 2 rows do Squats

10 merkins at the summit of North Face

2nd row scales North Face while other 2 rows do squats

10 merkins at summit of North Face

3rd row scales North Face while other 2 rows do squats

10 merkins at summit of North Face

Mosey to field in front of the church

3 Rows

Sprint 50 yards

Sprint 50 yards

Backwards run of 50 yards

High-knee run of 50 yards

7 1/2 MoM

Dolly x 13

Freddy Mercury x 13

CCVs x 13 or 15 on left side- not sure which

Flapjack

CCVs x 13 on right side

Protractor – 3 minutes

Nipplers x 10

Jog back to parking lot for COT

Moleskine:

Purple Haze, in his 1st effort at Q, was dazed for a moment when 59 other men circled around him; but T-claps as he led the pax well in his debut.  Starting with 50 SSHs and 25 merkins produced some mumblechatter…that means you came to deliver some pain; and that’s why the men get up early and post!

She Hate Me – always a crowd pleaser and O2 depriver – did not disappoint.  The skater jumps and groiners got some mumblechatter going for sure.

Lots of 2.0′s and 7 FNGs turned out with the pax – that was great to see.

YHC was glad to introduce many to North Face for the first time.  Need to visit more often methinks.

60 pax is great - a record turnout at The Rock, in fact.  That being said – we clearly need another Saturday Area 51 workout or two; so stay tuned for announcements.  Speaking of announcements:

*  Rookie Day at Base Camp Monday May 20th – South CLT Middle – 0530 – Strange Brew is your Q

* New Tuesday workout – Fast Twitch – Tuesday, May 21st at South CLT Middle – 0530 – Turkey Leg and Sprague are your hosts

* New Monday workout – DMZ – to launch on Monday, June 3rd at Carmel Middle – 0530

Lots of signups going on: Patriots Festival/5k, Fall Mud Run, BRR – check www.f3nation.com for details.

* #2ndF Family event: Saturday, June 8th at Candlewyck pool – more details to come from Bugeater

* F3 Dads – Saturdays in June – 0900 at Francis Beatty Park – more details to come from Header

Excited to see all the growth and interest in the Southlands, aka Area51.  Keep EH’ing your friends and neighbors men.  With Hydra, Fast Twitch, DMZ, and another Saturday workout or two – we’re north of 15 workouts compared to just 3 this time last year.  Aye!

See you soon in the gloom fellas.

The Mission:

_COP: SSH x 20, Merkins x 15, Imp Walkers x 15, Mountain Climbers x 15, Squats x 15

_Line it up and plank/squat while groups sprint across lot and do a called exercise: Merkins, Squats, LBC, Merkins Squats, LBC

_Mosey to fence: Bear Crawl, Lunges, Bear Crawl, Lunges and run back in between.

_Follow the Leader: Uncle, D1, Bruce Lee, Track Star

_Mosey to the narrow road Lunge walk then Inside for Moniteur-led Mary and COT…..Unforgettable Ball of Man. worth the price of admission. aye.

The Report:

Lets go! - Where to begin, I am not so sure a measly backblast can really explain what went down in this one.  The workout begins with a storm of PAX, felt like much more than 19 and easily the biggest crowd we have had, most of them rocking the donated F3 Gear including some of my real South Beach attire. #MarlinsShirt

Chaos - It was chaotic managing the PAX with all the excitement and FNG’s on hand along with being smoked from an OBT led Junglemania and an F3 six pack #JellyLegs.  We had guys falling out, going to get water, changing clothes, and a couple injuries.  The energy out there drowned out all of that, no problem, we stuck to the mission and got it done.  This is what makes F3 what it is. #Proven

Heavy Hitters - Was proud to get a lead at MIP with Moniteur, OBT, and DRM in the house along with Duck Rabbit and Sampler.  Moniteur kept it real on the #MumbleChatter while getting beat out on sprints by D1, made a comeback on the Mary-lead after refusnikking to let OBT get a round of follow the leader. #StepBrothers

Swim Moves – D1 literally coming from the lowest of lows and completely shows out in the follow the leader by pulling out some straight up 3-Point Stance D1 swim moves, had the whole place going, are you serious!?  Was glad to see that OBT held steady on this and worked through the mayhem, not sure anyone had a choice as D1 has a very convincing cadence. #RayLewis

FNG naming was real strong and I have thought way to much about this process with the influx of FNG’s at MIP and other workouts.  Couple of tips. Take your time bro and know something about them before sitting in COT, then getting nervous, and then throwing out something dumb. #GoWithTheGut  Make him post again if you or anyone else has nothing, who cares – leadership 101.  If you spend all that time EHing and then stick him with a stupid name, do not act surprised if he is one and done.

COT – I thought that was an incredible prayer led by DRM and all the other PAX jumping in to cap all of this off, I was definitely teared up with the love out there.  You find out real quick when you do an F3 workout at Charlotte Rescue Mission how blessed we are and also how far and not far these men are from us.  Mission Im Possible feels right, no doubt.  Who knows what comes out of it at the end of the day nor do I really care at this point, just know the word is out when F3 shows up.  We give everything we have to lift these men up.  The CRM PAX are all over the Faith, Fitness, and Fellowship, the model works.  Big time morning at MIP.  Aye. Uncle OUT

The Thang

Dynamic Warmup

SSH
1 burpee

Windmills

1 burpee

Running in place (High Knees, Butt kickers)

Beep Test

Results – there was much improvement across the board. Good job gentlemen. Keep moving forward!

75 burpees for time

Moleskine:

A few things coming down the pipe. WOD for warriors next saturday.

EWT 5K June 8 – still time to get money to Da Vinci for sponsership

Wolfpup got to coffee and decided to join in the 5k going on at Mitchell. Finished in 21:00. Well done!

Chipmunk blew a tire on the beep test.  Let’s hope it’s not serious and he can join us again in the gloom next week.

Just in case you were wondering, Lancelot is still running his beep test.

F3 family picnic in the works. Dates and times TBA.

Pray for Rhabdo’s grandpa.

This will be an intro to F3 via a boot camp style workout of moderate intensity led by Coal Miner’s Daughter.  We will also have Tiger Rag on hand for the customary “focus on form” and a short blurb on F3.

0530 hrs at South Charlotte Middle School rear parking lot near the shovel flag.

If you have any questions before hand don’t hesitate to reach out to YHC via email at marcpauls@att.net or @MarcPauls1 on Twitter

The Thang:

15 side straddle hop

15 Imperial walker

15 merkins

15 prison squats

8 jumping lunges

10 mountain climbers

5 burpees

Baseball field:

Left field: 10 wide arm merkins

Center field: 10 regular merkins

Right field: 10 diamond merkins (unsavory)

Baseball field (again):

Left field: 20 prison squats

Center field: 10 burpees

Right field: 5 jumping lunges

Hit the bleachers:

20 dips on the bleachers

10 incline merkins on the railing

Repeat 2x’s

100 yard runs with partners:

Down and back #1: 10 merkins

Down and back #2: 20 prison squats

Down and back #3: 5 burpees

5 mins of Mary:

10 flutter kicks

10 dollies

15 LBCs

10 bicycles

10 Russian twist

Moleskin:

Great effort by the Pax, unfortunately most of whom will go unnamed (sound off below) due to YHC forgetting to write them down.  Notable effort by Marvel and Briquette though, keep it up guys!

Nice to have some light out so that we really don’t need the headlamps much anymore.

20th is Rookie day at Base Camp, Headlock the friends (or enemies, either way) for Coal Miner’s Daughter to lead us through the gloom.

The Thang

COP – I Walkers, Merkins, SSH, Burpees, High Slow Flutter

Hands of Time w 10 merkins at every hour

Refusnik Special – People’s Chair / BTTW

Craps – 7′s on the Tennis Courts – Turkish Getups and Burpees

Bear Crawls, Crab Walks

Mary

Playground 3x of 10 pullups, 20 dips, 20 derkins

Hands of Time – 10 Mountain Climbers every hour

Jack Webbs – Courtesy of 3 Stooges

Run around-o-rama

Moleskin

Double Trouble – Your humble Q had his game-plan which was quickly thrown out the window when Moniteur and Ben Franklin showed up.  Audibles were called including a short version of the People’s Chair and BTTW.

Playing Hurt – Several nursing injuries but coming back for more including Kardashian, W, Cracker (paternity leave) and McGee (vacation in Italy).

Too Many Meatballs and Chianti – McGee was a force today as always but seems to hit the wall about 40 minutes in complaining about too much time off during an Italian vacation.  Ah the spaghetti and vino and the high life catches up to you even if you are in Hate Hate shape.

Refusing the Refusniks – Knowing full well that Franklin and Moniteur would hijack the People Chair / BTTW session, the Q rightly and proactively provided an alternative exercise of LBACs taking the wind out of their sails.  Sorry guys.

Craps Table – Originally slated for 11′s on the tennis court, the pax grumbled when burpees and turkish getups were the thang so the Q changes it to 7′s.  I’m either getting soft or I’m an avid craps player.

Extra Credit – Nash, Doc and Moniteur ran 3 miles before the workout.  Great job brothers.  Although it must be noted that Doc did leave early.  AC on the other hand, had WAY too much fun cleaning up after the fraternity party at his house last night and missed the 3 mile run train.  Hungover and locked out of his house might have meant that he slept in the backyard last night.

TFAOBO – A full Team Free Agent sighting at Latta.  Rock on brothers.

run down meth row
Wheel barrow down to rd (30 yds)
backwards run up hill
Repeato next partner
Run back to Hell’s Ascent
Partner situps x 20 each
Leg throwdowns x 20 each
Partner situps x 15 each
Leg throwdowns x 15

Run to Home Depot
Walk walks x 3 hold for 10 sec at end
Peoples Chair x 75 sec
Hip slappers in cadence x 10
Repeato

Run to pullup forest
Group 1 climb rope
Group 2 5 pullups, 10 hanging kneeups
Group 3 20 dips, 20 stepups

Run to 21 and back to church for MARY
Straight leg crunches x 20
Homer to Marge x 6
Rosalita x 20
Hello Dolly x 20

Moleskin:
1. Tclaps to FNG Carl for throwing down the gauntlet on the wheelbarrows and whole workout really. Then we find out at COT he’s a “respect”(51)
2. Yes Friday you did Fartsack today.
3. Beach making short work of the rope today. Nice
4. Swedish Fish starting the 1st F3 book club today. Thanks for the selection.
5. Zuul called us out for not signing for the Warrior Dash yet. Firestone and YHC are HC’d.

The thang:

run it to Folsom Prison Yard for warm up….SSH, merkins, Russian twists, mountain climbers, Imperial walkers – x

Run it to Strawberry Field….peter parkers, squats, plank, – x

Run MPX to steam plant….plank-a-rama including mactar jai

run it to back forty via creek trail

back forty – boone, full extension sit ups, ?

run it to Rocks Playground for circuits:

set 1 – merkins, dips, ski jumps – 50x – run Robert Plant

set 2 -  dips, knee ups, merkins – 50x – Robert Plant

Set 3 – 50 burpees – run the ladder to Ramos office

McNugget says repeat Gamucci beat down…..on his Q, bear crawl Ramos’ ramp and then balls to wall hand walk along loading dock

Naked Moleskin:

Not my fault -YHC had his 30 minutes ready to go when Rook sends email saying he had a hang nail and could not post and needed YHC to take the full 60….so, blame Rook for the circuits and burpees….that’s what Rook he had planned today….just following orders

Double Down – big worm crowd today and  a few ddowners – word of advise, if you choose to double down, don’t bitch about the workout….not calling out any names….but if your car is a mobile advertisement….suck it up….just sayin

Temp – summer is just around the corner….and that means sitting by the pool….time to crank up the ab work….just requesting

That is all