Multiplying Rabbits

A record 19 Swamp Rabbit PAX planted the SF at The Main Thang, sucked some #gloom and showed off for the local Fox affiliate camera man.

The Thang

Warm up
Merkins x10
LBC’s x20
SSH x20
IW x20

Take a lap around the PC to the amphitheater for morning glory
First tier:  5 jump ups
Second tier:  10 derkins
Third tier:  15 dips
After the 15 dips take off up the stairs and around the Peace Center
Rinse and repeat

Mosey to the top of the PC, wanted to see if we could get a little camera time with Fox News.

No cameras but Jack Webb made a guest appearance:
1 merkin, 4 air presses x7

Bartman handed the “Q” off to Hootie

Mosey down center steps to the amphitheater for
One legged squats each leg x 15
Plank walk the length of the bottom tier

Mosey up to main steps
Bear crawl up center steps, at the top – In and outs x 15
Crab walk down steps, at the bottom – Crunchie frogs x 15
Crab walk up the steps, at the top – Barbwire merkins and HOLD x5
Crab walk down steps, at the bottom – Squat jacks x 10

Mosey up steps and run around the PC
Once back in the amphitheater
Plank walk the length of the bottom tier

Grab some turf for:

6MOM
Windshield wipers–right to left HOLD x3
Rosalita x20
Protractor–6″, 45*, 90* x2 with 10 count at the end
Joe Hendricks up the steps to the front of the PC

Naked Moleskin
– As always, Bartman and Hootie brought lots of energy to the workout
– 19 on a weekday workout is a record #HereWeGrow
– Today’s workout was brutal on the shoulders #FeelinThatTomorrow

Announcements
– BRR runs (open to all) – launch from REI/Yogurt Mountain (Woodruff Rd) Mon, Wed and Fri at 5:30am
– HDHH 5:15pm at the Ale House on Woodruff Rd
– Greenville Journal article will run this Friday, 7/12
– GO Magazine article to run sometime in August
– Our thoughts and prayers go out to the two Greenville families that lost their lives in the Alaskan plane crash.
– Debit has the Q for Thursday

See ya in the gloom

AYE

Pain Station Alpha

13 Spry Rabbits planted the SF at #Legacy unaware of the #beatdown that would soon follow.

The Thang:

Warmup
IW x20
SSHx 25
Mtn Climbers x20

Pain Stations
Partner up, 2 people per station. Hairburners set the pace
Modified Hair Burners (sled with 30lb sandbag)
Derkins (on bench)
Lunge Twists with dumbell
KB Swings
One arm rows with KB (alternating 5 ea side)
Squat Press with cinder blocks
Curls with dumbell
Repeato

Mosey to pond for lightpole fartleks
Partner up
Lap 1 – partner 1 sprints every other light pole around the pond while partner 2 does dead cockroaches – flapjack
Lap 2 – partner 1 sprints, partner 2 does flutters

Grab some wall for peoples air presses
Squat while doing air presses to 20 (IC)
repeato
Squat while alternating lifting each leg

Mosey to mid park for Plank U Very Much
Makthar N’diaye x12
CCV’s x10 each side
Shoulder Touches x20
Hip Twists x10
Elbow plank with 45* leg extension x5 each leg

Mosey back down near the pond for Jacob’s ladder
Bear crawl up the hill- burpees at the top x7, mosey back to the bottom #crowdpleaser

Mosey back to upper park for abbreviated 6MOM
LBC x20
Slutter x10
Rosalita x20

Back to the pain stations for one more trip through.

COT

Naked Moleskin
Mother nature gave us a break from the rain #forgotwhatdryfeelslike
Lot of guys pushing hard out there today #ironsharpensiron
Hairburners never disappoint and are always #crowdpleasers
As Bartman pointed out, I pulled out the #bestofthebest for today’s #downpainment

Announcements
– We’re moving the weekday #TheMainThang workouts to Tues and Thurs. Same place and time
– Upcoming articles to be published on @F3SwampRabbit in The Greenville Journal (7/12) and GO Magazine (TBD). Be on the lookout for these
– BRR training has begun. One Direction is the Q.
– Kettle bells will be ordered in the next couple of days.
– Check out F3nation.com for info. on the diet challenge

2013 Summer Fuel Challenge


– Also on F3nation.com, info. on the upcoming F3 camp for Father and son/daughter (in CLT).
http://f3nation.com/2013/07/03/1st-annual-f3-camp/

See you in the #gloom on Tuesday

AYE

IndePAINdence Day

6 Patriotic Rabbits planted the shovel flag at the Peace Center for a Fourth of July beatdown.
The Thang:

Warmup
SSH x20
IW x20
LBC’s x20

Sprint around the Peace Center to the amphitheater for
777’s
Three exercises, each one–7 count (IC), 6 count, 5 count, 4, 3, 2, 1
One leg up Merkins (alternate leg up)
Shuffle squats
Grave up crunches
Repeato

Mosey under Main St and up Liberty Bridge to the grass hill area in Falls Park for
DORA 123 (up the high steps)
3 exercises:
LBC’S x100
Dips x200
SSH x300

Mosey up steps to the grass circle for
Duck duck goose:
PAX form a circle and one by one run on the outside of the circle while the group holds/performs each exercise
3 exercises: 6 inches, forearm planks, mountain climbers

6MOM

Windshield wipers—holding at 6 inches and 45 degrees on both sides
Mason twists x 70

Run back to the Peace Center Amphitheater via the Bridge over the River Reedy and
up steps to the front of the PC for COT

Naked Moleskin

Another great Q by @Hootie
The only time I don’t mind torrential rain is when I’d otherwise be sweating my a$% off. So the rain was welcome this morning #Could’veUsedaKayak
Grateful that the Greenville PD and event crew did not tow our cars as they were getting ready for the Downtown Fourth of July festivities #PushingOurLuck

Announcements
– The BRR team has begun training. One Direction has the Q
– Check out F3nation.com for a diet challenge that begins on 7/8.
– Also on F3nation.com, news about an upcoming father son/daughter camp in CLT. A weekend retreat, very reasonably priced and looks like a great time. F3 has partnered with the camp to provide activities all weekend long.

See you in the #gloom

AYE

1st ANNUAL F3 CAMP – UPDATED!!!

F3 Dads is taking over YMCA Camp Thunderbird the weekend of August 16 – 18!

We will have full run of the campground with all the activities, air-conditioned cabins and meals prepared by the Y staff. This event is open to everyone from Charlotte to Columbia, Raleigh, Statesville and beyond.

  • WHO: F3 Dads from across the F3Nation and 2.0s of all ages
  • WHAT: Full-on summer camp experience with 2.0s… think: ZIP-LINES / CLIMBING WALLS / ARCHERY & RIFLERY / CANOEING / CAMPFIRES / AND MORE F3 THEMED ACTIVITIES similar to what you get each week at F3 Dads. All fully staffed with YMCA camp counselors.
  • WHEN: August 16 – 18 (Arrive on Friday evening for orientation – Depart Sunday around noon)
  • WHERE: YMCA Camp Thunderbird (located on Lake Wylie, just south of Charlotte)
  • WHY: 2nd F – Making memories / Building character
  • HOW MUCH: $86 / person (includes lodging, meals and all the activities).  If you have smaller children and can only arrive on Saturday and stay on for one night then we have an option for you as well!!   Please indicate in the comments section that you only are looking to stay one night.  The cost savings is ~$15 per person and we will work with you offline to accommodate.

WHAT TO BRING:

EVERYONE Must Bring Items for SMORES:

  • Box of marsh mellows
  • Box of Hershey bars
  • Box of Graham Crackers

 Recommended List:

  • Sleeping bag or blanket and sheet
  • Pillow
  • Sleepwear
  • One or two pairs of close-toed shoes
  • Daily changes of socks and underwear
  • Heavy and light shirts
  • Shorts for warm weather
  • Rainwear
  • Toothpaste and toothbrush
  • Soap, shampoo
  • Bath towel and wash cloth
  • Water bottle
  • Flash light
  • Sunscreen

 Optional List:

  • Binoculars
  • Fishing equipment
  • Tennis racquet and tennis balls
  • Insect repellant (non spray type)
  • Travel Coffee Mug

AGENDA:  

Friday    
  5:00-8:00 Arrive at Camp / Check in Cabins / Free Time
  8:00 – 9:00 Orientation
  9:00 – 10:00 Get settled into Cabins
     
     
Saturday    
  8:00 – 9:00 Breakfast
  9:00 – 10:00 F3 Dads Workout
  9:00 – 12:00 Camp Activities – Free Time
  12:00 – 1:00 Lunch
  1:00 – 4:00 Camp Activities – Free Time
  4:00 – 6:00 Competition (e.g. Kickball, capture the flag, blob buster)
  6:30 – 7:30 Dinner
  8:00 – 10:00 Evening Activities (fire, smores, music, games)
     
     
Sunday    
  8:00 – 9:00 Breakfast
  9:00 – 10:00 Church Service
  10:00 – 1:00 Camp Activities – Free Time
  1:00 Leave F3Camp

Step One – Comment on this post

Please HC in the comments below indicating:

  • 2.0 headcount
  • 2.0 gender(s)
  • Your home workout

(We will do our best to allocate cabins but please indicate in comments if you have any special requests.)

Step Two – Payment

Pay for the appropriate no. of people via the Pay Pal form below.

(Registration now closed.)

If you have any questions, please do not hesitate to reach out.

-Halfpipe and Blackjack

iamctoddwilson@yahoo.com
david.r.ayres@bankofamerica.com

Did you just call me a….Pansy?

The SF was officially planted at the PC as 14 faithful posted this morning in the true gloom to face an epic washdown.  Hootie called to say that his Fartsack was “not intentional”…”that it would not happen again”….  I hope not!

WARMUP

  • SSH x 25
  • IW x 20
  • Bicycles x 25

THE THANG

Mosey to the main steps down to the river.  Gather up at the bottom for:

  • Joe Hendricks #2 Ladder to 7 (backwad bear crawl up the stairs with squats at the top)
  • Audible to only 5!  Smokefest!  Guys were already dropping….fast!

Partner Up for:

  • Joe Hendricks #1 x 8.  Flapjack
  • Plank up until everyone finishes.

Take a clockwise lap around the PC as we prepare for……THE FILTHY FIFTY!

The FILTHY FIFTY (10 exercises [many selected by the PAX] x 50 reps each with no rest in between)

  • Mad Russians (4C)
  • Derkins (IC)
  • LBCs (IC)
  • Lunges
  • Merkins
  • Squats
  • Flutters (4C)
  • Dips
  • SSH (4C)
  • Mountain Climbers (4C) x25…10 count…25

Give me a 10 count!

Onto the grass tiers for 3 sets of:

  • Decline wall walk left
  • Derkins x 5
  • Counter clockwise lap around the PC

SECOND AUDIBLE…Only 2 sets!!

Plank-o-rama

COT

NAKED MOLESKIN:

  • Just an awesome job by the PAX.  Today did not have a large number of exercises, but QUALITY, YES!
  • I think Latka called me a Pansy when I audibled the final run circuit to 1.  Made the PAX do 2!
  • Welcome to TBC
  • HDHH today at 5:15, Ale House-Woodruff Rd.
  • Hootie, thanks for the call.  Not sure I would have owned up to relying on my watch!
  • We continue to have FNGs at each workout.  Keep EHing guys you know.  They need this!
  • F3 Article runs next Friday, the 12th, in The Greenville Journal.

Passing the Test!

Without a Charlotte “q” the swamp rabbit pax was out to prove something.

Thibs started us out with a Drew Brees, 9 burpees. He then led us out looking for a place to circle up:

  • SSH: 25x
  • IW: 20 x
  • Lbc’s: 20 x
  • Merkin: 10

Bartman lead us to the refreshing swamp rabbit pond for an 11 workout.  Fairy jack on the bottom of the hill and Merkins at the top.

Paired up for some running and dips. One person did dips while his partner ran up the stairs and around the inner loop, rinse and repeat 3x

Beast: run from the bottom of the park to the top, stopping  three times to complete the below exercises, intervals of 6 at each stopping point.
• sumo squats up and back
• Merkinjacks up and back
• Air lunges up and back
• Slayed the beast by sprinting to the top of the park and back down

Debit led 6mom:
Rosalita: 25x
Dolly: 20x
LBC’S: 20x
Merkin:10x

Mosied to the back of the YMCA for some people’s chairs:
Right leg up 5 sec
Left leg up 5 sec
Arms out right leg up 10 sec
Arms out left leg up 10 sec

Mosied around to the side of the YMCA to walk the wall! #crowdpleaser!

Circled up for jack web, 1 Merkin 4 air presses, continue to 5 Merkins and 20 air presses

Mosey back to the park to finish up with catch me if you can (teamed up)! 5x burpees once you were tagged by your partner.

Announcements:  brr prep runs on tues and fri at REI, 5:30am

Shout out to the Charlotte “q” that have helped us out over the past 8 weeks!

Where Did That Wool Blanket Come From?

7 Brave Rabbits ventured out into the soupy gloom, planted the VSF and braced themselves for a beatdown.

The Thang

Warmup
SSH x30
LBC x25
IW x 20

Mosey down Main St. to Falls Park for Dora’s 1, 2, 3
Partner up
One person runs from the bottom of Falls Park to the top and back down while the other does the exercise, flapjack and repeat until the team reaches the aggregate number per exercise
MerkinJacks x100
Sumo Squats x200
Dips x300

Mosey down the river, across the Bridge over the River Reedy to the Peace Center amphitheater for modified Jacob’s ladder

Run up the 3 sets of steps, x5 with Burpees at the top

Mosey a short distance to the front of the PC for 6MOM
Rosalita x20
Protractor
Dolly x20
Reverse Crunch x15

COT

Naked Moleskin
Holy crap was it humid. Felt like we had blankets on – especially down in the hole by the river
Great Q by Bartman – he had that look in his eye and he didn’t disappoint. total #smokefest
Dora’s 1,2,3 is no joke, lot of #FEBA chatter on this one
We learned that the reverse crunch, while a great core exercise, does not work well in cadence

Announcements

Bartman and Thibodeaux will co-Q this Saturdays workout at Legacy.
Get your kettlebell money in to Iceman

AYE

Short Circuit

15 Conejos planted the VSF at the Peace Center for some circuit training.

The Thang…..

Warmup
SSH x30
Merkins x12
IW x25
Squats x20

Mosey down the steps to the ampitheater for circuit work
Paired up (one group had 3) – one person does the exercise while the other runs to Bridge over the River Reedy and back (200yd round trip). All exercises utilized dumbells unless noted otherwise.

Station 1 – Crunch and press (with cinder block)
Station 2 – Squats
Station 3 – Man makers
Station 4 – Russian twists
Station 5 – Lunge twist
Station 6 – Curl and press
Station 7 – Dips (just body wgt)

Planked until everyone was finished for one last exercise
South Cackalacky RR

COT
– Thanks for your patience while I got things organized
– The delay at the beginning of the workout left no time for 6MOM. However, we got plenty of core work in
– Man makers are always a #crowdpleaser
– Welcome to FNG’s Powder and Doogie
– @ElectricCity is an absolute #beast

Announcements
– HDHH tonight at Ale House 5:15 (Woodruff Rd). We congregate at the outside bar
– Blue Ridge Relay training regimen will be forthcoming from One Direction
– If you haven’t sent me your kettle bell money, please do so (email reminder to follow)

Until next time brothers…..

AYE

3 Metro Horsemen ride to G-Vegas

The chariots loaded up early in Charlotte as 3 horsemen of the apocalypse Conquest (AP), War (Dredd) and Death (YHC) moved southward on their fateful journey.  Famine did not make the trip as we knew Greenfield’s Bagels lurked at the end of the adventure.

Upon arrival, the riders planted the Shovel Flag whereupon they were greeted with a horde totalling a record 20 Pax on a spectacular Legacy Park morning.

The Thang

Ray Lewis – 52x Burpee (early crowd fave)

Lap around the park to CoP, George Rogers style: 38x SSH, 38x Peter Parker, 38x Prisoner Squat, 38x Mountain Climber

Run to Gazebo for 11s or Sabans or whatever you wanna call ’em: 10x Jump Up/ 1x Dip down to 1x Jump Up/ 10x Dip

Run to center of park for a little field work (middle crowd fave):

  • Bear crawl to Big Tree and Back
  • Crab walk to Big Tree and Back, then partner up for
  • Wheelbarrow, man 1 to Big Tree man 2 back
  • Partner carry, man 1 carries to Big Tree man 2 back

Run to edge of park for Tajh Boyd Arm-o-rama: 10x Merkin, 10x Wide Arm, 10x Stagger Right, 10x Stagger Left, 10x Diamond

Run to path’s edge for Jadeveon’s Ladder up to 7x Burpee (late crowd fave)

Run to corner of park for Joey Pankake meets Jack Webb, ladder up to 9x Jack Webb

Run to center of park for Dredd led 6 Minutes of Marcus Lattimore-style Mary: 21x Dolly, 21x Flutter, 10x Burpee, 21x Rosalita, 21x LBC, Superman, 10x Burpee, 15x Knee Up

Mosey to Shovel Flag for CoT

Moleskin

Picture perfect morning with just enough heat and humidity to make the Pax work up a real sweat and know that they earned their downpainment.  And that’s 100x Burpee total as OD so astutely calculated.

TClaps to my tribesmen Aerosmith and Belk back in Metro, their pre-workout Twitter chatter inspired me to kick things off with “Cherokee’s least favorite exercise”, the smack-you-in-the-mouth Ray Lewis.  Limited mumblechatter, a few mutterings of BS but set the tone right.

For the most part we had the grounds to ourselves, we did have a drive-by from a power-walking tomato, TClaps to the brother (couldn’t see who but definitely heard it) who applied the flying EH for our sisters at FiA.  Very strong.

It was brought to my attention that 9x Jack Webb paled in comparison to the 10x version applied by RunStopper during his recent beatdown/ visit.  I assured the group that RS was much more of a bada$$ than me so they’d have to be content to stop at 9.

Those of us who know Dredd well know him to be a man of many talents, and the Swamp Rabbit crew was treated to a display of one of the most finely tuned weapons in Dredd’s arsenal – the namer.  It started during the workout, where Dredd postulated that the name Hugh must have more colorful origins, that Hugh must in fact be a shortened version of a longer name, one that perhaps contained a soft g and the words “hairy” or “balls”.  It continued once Dredd determined that one of our FNG’s hailed from Anderson SC, better known as the Electric City – F3 name taken care of.  This went on during CoT as Dredd sized up another FNG, assessed his skin tone and speculated that said FNG’s mother must have admonished him to apply sunscreen every time he left the house.  The third FNG was not so lucky as he and the Pax learned that hearing/ listening is NOT one of those finely tuned weapons in Dredd’s arsenal.  Seems in Dredd’s mind “Michael Thackston” sounded a lot like “Michael Jackson” and after a quick dismissal of some of the knee jerk options that were bandied about (Thriller, Tito) he settled on the name of MJ’s pet monkey – Bubbles.  At least it’s two syllables.

Couple of announcements from OD: BRR training will start in earnest, keep an eye on emx for run workout opportunities.  Also Pax should mark Saturday September 21st on their calendars for the Apex Games, a locally organized fitness test event, more info to come details on event website here
http://apexgames.org/event-details-2/

Most of the group adjourned to Greenfield’s for coffeeteria afterwards, 2nd F was in abundance.

Finally, TClaps to all the Swamp Rabbit crew for an awesome F3 morning – great hospitality, look forward to future visits and of course welcome any of our GVL area brothers to join us in the gloom if they find themselves in CLT Metro for any reason.

And in the spirit of giving credit for the horsemen reference (via Metro brother Today) where it is actually due:

“Thou art worthy, O Lord, to receive glory and honor and power: for thou hast created all things, and for thy pleasure they are and were created.”

Revelations 4:11 (KJV)

I feel the need….the need for Speed!

13 PAX manned up and rolled into the PC for a true multiQ beatdown.

WARMUP:

  • SSH x 25
  • IW x 20
  • Flutters x 25

THE THANG:

OD has the Q

Partner up and mosey down Main St. for:

  • DORA 1,2,3 (100 Merkins, 200 Squats, 300 Flutters, while partner runs uphill towards Broad St)

Hootie has the Q

Mosey around the back of the Gunther Theater and down the stairs to the Amphitheater for:

  • Merkins x 15
  • Hand Release Peter Parkers x 10.  Barrel roll right.  Repeato.  Barrel roll left.  Repeato.
  • Tony Horton Tricep side press (we need to name these) x 30.  Flapjack.

Bartman has the Q

Mosey back to the three-tiered steps for:

  • Elevens with Merkins at the bottom, Squats at the top.

Mosey back to the Amphitheater for 6 MOM

  • Dollys x 25
  • Legs at 90*, 45*, 15*, back to 90*
  • Rosalitas x 20
  • Freddy Mercurys x 20
  • Flutters (I think) x 10

OD has the Q again

Mosey up the stairs for COT.

Wait, 10 Burpees since Tibideaux was dissappointed we had not done any.

COT

 

NAKED MOLESKIN:

  • Strong showings continue for the Wednesday workouts.
  • Welcome to FNG, Maverick.  Iceman, you now have your Rival.  All is right at F3.
  • Continue to recruit for BRR.  We are at 10.  Aiming for 12.
  • Next workout is Saturday, 07:00, Legacy Park.  OBT and Hyannis Qing from Charlotte with a rumored sighting of Dredd.

Aye!