Monthly Archive November 2017

Move Love Bombs, Less F-Bombs

This was Big League Chew’s prayer after leading the men in an epic, curb heavy workout today at Kevlar.

 

14 of South Charlotte’s finest, and some dudes who had not been to Kevlar in a while posted on a perfect 58 degree morning.

 

Some backblasts start like “it was a quiet crowd this morning, not much mumble chatter”….this backblast will not start out that way. With the typical jackasses in attendance paired with Big League Chew’s questionable start to the workout there was plenty of new material to uncover.

 

The Thang

BLC (Big League Chew) took us on a stroll down to the lower church parking lot.

 

Circle up

 

We did an assortment of toe touches, SSH, IWs, 5 burpees OYO, merkins, and a very strange 10 second countdown of plank, followed by a 30 second countdown of plank…this equaled 40 seconds for those fo you keeping time. Thanks to Witch Doctor for doing all of these countdowns with a serious face because the rest of the PAX would not have been able to.

 

BLC threw in a “okay, lets just do X” a few times which got me nervous thinking his plan was just coming together this morning. During the merkin cadence there was a long pause to start and Bulldog asked “did he just black out?”. It was perfectly appropriate because I think we all were thinking the same thing. Needless to say, I couldn’t finish my reps. Good rule of thumb, when you start getting heckled, start running….

 

Next…

We ran up a few notches on the parking lot and in honor of an Afghanistan veteran which I Googled but could not find the name – we did the following 6X.

24 Squats

24 Merkins

24 Full Sit Ups

24 Lunges

Run 1/4 mile

X6

 

Field work

 

Run over to the field where the sprinklers were going…but clearly due to Horsehead’s plea the church/school only runs them on one side of the field leaving plenty of space for us to run.

Suicides:

Run 25 yards, 2 burpees, back

Run 50 yards, 4 burpees, back

Run 75 yards, 6 burpees, back

Run 100 yards, 8 burpees, back

Burn out on merkins…20 was about right

Wrap up  – Reverse run X 2 across field

 

Winding Down

 

Head back to main lot and stop at every curb on the way to do 10 merkins in cadence. This was a clear time kill as BLC realized he had about 10 minutes of things to do. Pop Tart kept locating the curbs, BLC kept obliging, and Bulldog, realizing that things were getting a little stale decided to do impressions of what sounded to be a British Big League Chew on steriods during the cadence count with the highlights being the numbers Se”B”en for 7 and catorce for 4. He credited his WV roots for being able to so masterfully mimic BLC’s accent.

 

Bulldog was especially proud of the “B” in se”b”en and rightfully so, it was a crowd pleaser. Pop Tart threw out some spanish word like “hola” just to get involved in the festivities.

 

Not sure BLC will ever get through another cadence count without this happening to him. His deep, powerful, Southern voice sounds like he used to be a radio disc jockey deep in the North Carolina woods back in 1965…..”And now, the song you’ve all been waiting for…….. Down in the River There was a Banjo Man by Merle Travis”. People would pay good money to have a voice like that.

 

Ye Moleyskinny…

 

High Tide was the only pre-runner…he did this after a very hard Meathead the day prior so his legs should be hurting by now. It was good to see him at Kevlar – he comes sometimes but he’s been very vocal in promoting the F3 winter gear sale, even commenting on BB that he didn’t attend…I’m fairly certain he’s getting a cut of the proceeds…can’t prove anything yet.

 

Bananas was claiming that he could barely walk after posting 3 times this week and added in the moans to make sure we believed him. Super convincing moans and face gestures. He definitely posted 3 times.

 

Two young bucks – Archie and Honnie (sp?) came out and are students at CDS. They typically post at Atlas up in Metro so hopefully we can keep them around on the South side. Some of you guys sound (and look) like you’re close to retirement and I’m a little concerned about Kevlar’s succession plan”. Could Archie and Honnie be the next Bulldog and Horsehead? Only if one of them takes complete responsibility for the AO and the other only shows up to heckle the Q.

 

Pop Tart clearly and articulately shouted “oh shit” when BLC announced 5 burpees OYO. Come on Pop – it’s 5 burpees and remember, less Oh Shit and more Love Shit…wait, that can’t be right.

 

Thanks to BLC for his leadership and take out.

 

Announcements: 

 

A51 Winter Gear Info: https://f3.mudgear.com/collections/nc-clt-south-area51/products/f3-area-51-winter-pre-order?variant=970165533

 

TOMORROW – 5k at Christ Covenant: https://f3southcharlotte.com/2017/10/11/pre-blast-for-let-them-soar-5k-speedforneed-event/

 

We’ll be making a Q list for the winter months and inserting names in their – if I don’t have your info e-mail me if you want to be added to the list. Also, if you don’t want to Q let me know that too. juliusmilani@gmail.com

Communication Breakdown

20 PAX in attendance for what turned out to be a nice morning filled with the beautiful sounds of mumblechatter. Everyone was on time and at 5:30, away we went.

Warm Up:

Disclaimer provided, then Mosey to circle in HS, warm up: 5 burpees, 15 mountain climbers IC, 15 plank jacks IC, 15 low slow Merkins, 15 peter parkers IC, 5 burpees

The Thang:

–To staircase area:

Triple Nickel -5 donkey kicks at top of stains, 5 knee slappers at bottom, 5x each;  Mary and plank work waiting for six

to roundabout:

–In pairs- run around loop, on way back between cones, bear crawl or frog jumps before reaching partner; complete 200 jump squats and 200 merkins (modified to 120 because I felt like it and not because of the mumblechatter); Mary while waiting for six

Mosey to parking lot:

–10- 6 count burpees (for some at least); then 4 corners at lightpoles, at each 10 count speed skaters (each leg), run forwards and backwards; Mary while waiting for six

–On way back-stop and circle up-5 mountain climbers IC, 10 merkins, 15 Makhtar Ndiaye (for few), 20 plank jacks, 25 second elbow plank (maybe longer, wasn’t counting)

run back to start, 1.5 MOM to end

Moleskin:

I figured it was a nice morning to go on a little stroll around campus, sweat a little and work off some of that Halloween candy we have taken from our 2.0’s.  Knowing that I was on Q should have led the PAX to have an idea of what to expect today.  However, for some reason the 20 that came out had other ideas (some were apparently looking forward to 0.0 man-touch Mondays) and I believe were planning a mutiny after realizing that every time I spoke, the word “running” seemed to come out of my mouth.    Unfortunately for them, I pretended not to hear the PAX (until I got told I was making up stuff on the fly, #yeah #sowhat #stillfun) and kept moving until the clock hit 6:15.     All were better because of it.

After today I’m shocked, dumfounded as to why Cool Runnings is on permanent hiatus. #nope  #rip

—-

Strong work by all today.  It was good to see everyone pushing themselves out there this morning with the mileage we covered.  Sorry abut the elbows but when it gets close to 50, as a non-northerner I need long sleeves.  Welcome FNG Stub Hub.

Announcements:

Christmas Party 12/16/17:  https://f3southcharlotte.com/2017/10/27/2017-sob-holiday-party-pre-blast/

Joe Davis Memorial Run 1/6/18 Register here: https://joedavisrun.racesonline.com

Contact Bottlecap for basketball on 11/11/17

It wasn’t stated but former UC poster and now Meck’s very own Doc is on Q tomorrow.

 

Area 51 Christmas Party 2017!

Who can believe it’s already November and time to start locking down the Christmas event schedule.  While I wish I had the ability to share a dry, witty pre blast (see Ickey Shuffle) it ain’t going to be that good.  What you will get are all the details on how to join us to have a great time.

Area 51 will be hosting the Christmas party at Seaboard in downtown Matthews!  It should be a great event to enjoy some fellowship with the guys you have been working out with all year without actually having to workout.  And you get to bring your M with you so she can meet the guys with all the funny nick names that you talk about.

The Date:  Friday, December 8, 2017 at 7:30 PM.  You have nothing better to do that night.

The Location:  Seaboard in Downtown Matthews.  You all asked for something relatively close with the ability to Uber in an out should you need to.  We got that.

The Alcohol:  Cash bar – the venue serves all the wine and craft beer you and your M can pay for.  Just drink responsibly and tip your bartender.  Plus they are supposed to start brewing their own beer in the back building this month!

The Food:  We will have hors d’oeuvres covered.  If you would like more you are welcome to bring in any food to Seaboard and there’s a chance of a food truck or two out front if the weather is decent.

The Price:  All that for $20 a person!  (That’s $40 a couple for you math majors) Just go pay our PayPal account and note its for the Christmas party, your F3 Name and M’s name should she be joining you.

PayPal link: paypal.me/F3Area51   (This will show as Keith Hendrix)

Or use email address:  area51bizq@gmail.com When you send the money, use the Friends & Family option to avoid additional fees from PayPal.

The Dress Code:  Plan on Snappy Casual or Festive or Just NOT your smelly workout gear.  It’s a bar in downtown Matthews, so don’t over do it, but at least try to make an effort not to embarrass your M.  For some of you that may be too late, but try anyway.

Also:  This party is different than the SOB party (which is on Sat 12/16).  It’s OK if you are an A51 guy and come to Seaboard.  It’s OK if you are an SOB guy and go out to the Barn.  It’s also OK if you are ambiguous, like Devil’s Turn, and want to go to both parties.  Just don’t go to neither.

Sign up, Pay up, Talk it up, and HC or ask questions below.

-Alf

 

You want reps? You got reps …

11 pax gathered in the dark (10 meatheads and 1 runner) for a whole bunch of reps and a playlist that promised to stay in the 60’s, 70’s, and 80’s.  Pretty sure there were a few post 80’s songs in the playlist, but at least there were plenty of reps to go around.

Hoover-sized shovel flag planted, disclaimer given, and out of nowhere Rachel pops into the circle minus a kettle-bell.  Pax stood in stunned silence until YHC said, “You know we’re not running right?  You’ll be in that same spot at the end of the workout.”  Rachel confirmed, he was lent two kettlebells and we got underway.

The Thang:

Warm-up:
SSH x 20, Two-handed swing x 20
IW x 20, Two-handed swing x 20
Plank up – mt climbers x 20, hold plank for 20 seconds, Two-handed swing x 20

Circuit 1:
Squat, Merkin, Good Morning, Two-handed Swing
x 20, x 15, x 10, x 5

Circuit 2: (single sided)
Clean and press from ground, Reverse lunge, Lawnmower (reverse grip), alternating swing
x 10 each side, x7 each side, x 5 each side, x 3 each side

waiter/rack/suitcase carry across the parking lot. Start with right arm, come back with left.

Circuit 3:
Curls, Upright row, Overhead Tricep Extension
X 20, x15, x 10, x 5

Circuit 4:
alternating swings, Snatch, OH presses, diamonds merkins,
x 10 each side, that’s all the time we had for that circuit

Mary: LBC’s with bell IC x20, standing oblique lean with bell x10 each side.

The Moleskinny:

It was billed as a bunch of reps, and the pax got their money’s worth.  YHC was swinging a 53 lb bell and was usually the last to finish each set, so it’s safe to say the pax were killing it the whole time.  The playlist was a big hit by track 2, with pax commenting to turn up the AC/DC and Tom Petty.

The idea with this workout was simple, exhaust the muscles in the first set of the circuit, then dial back the reps each time so at the end 5 reps felt like the hardest 5 you’ve ever done.  Not sure if it turned out that way, but the mumble-chatter was low and everyone was sweating at the end.  The most important part (to YHC) was stopping after each circuit to wait for all pax to finish so we always start together and no one ranges out too far ahead of the group.

Great work today and thanks to Tulip for taking us out.

Announcements:

Let them Soar 5K – This Saturday

Christmas Party – December 8th at the Seaboard in Matthews

Winter Gear Order – See the F3 website before next Friday, makes a great Christmas gift

Finally for your listening pleasure, today’s playlist:

Jimi Hendrix – Spanish Castle Magic
AC/DC – Shoot to Thrill
Tom Petty – Runnin’ Down a Dream
The Who – The Seeker
The Doors – Roadhouse Blues
CCR – Fortunate Son
The Black Keys – Grown So Ugly
The Rolling Stones – Gimme Shelter
Led Zeppelin – Immigrant Song
AC/DC – Let There Be Rock
Stiff Little Fingers – Guitar and Drum
Supersuckers – Paid

 

Final Countdown

It was an honor to have my first Death Valley Q. I don’t know the area very well, so we stuck to the track for most of the workout. Thanks to Spackler for his dainty farts that kept us entertained throughout the workout.

Here’s how it went down…

Jog to track

Side Straddle Hop, Imperial Walker

2 laps in under 4 minutes

Begin the countdown

10, 9, 8, 7, 6, 5, 4, 3, 2, 1  – Merkins and Squats

Lap, sprint last straightaway

Countdown from 9 – dry docks and jump squats

100 yd dash, recover with backwards jog

8- 1 – flutter and lbc

2 laps, under 3:50

7-1 – partner handslap merkin, sister Mary Catherine

25 bear crawl steps, jog

6-1 – nippler and bird dog

25 lunges, jog

5-1 – heels to heaven and dolly

1 lap, under 1:50

4-1 burpee, speedskater

3-1 clap merkin, reburpee

15 burpee broad jump, jog

2 minutes – freddy mercury

1 minute – plank

 

Final Countdown complete! For all you arrested development fans out there, I’ll leave you with the mental picture of Job Bluth doing magic.

 

Thanks Dollywood and Smokey for the chance to lead!

PreBlast: Balrog II

Balrog I, the SOB region’s first #CSAUP event, lived up to its name.  It was a complete beast.  So intense that Honey Bee moved to a different region and Pebbles hasn’t been seen since.  The overwhelming consensus, despite reason, was that we must do this again.  Enter Balrog II.

Key Details

Date: Veteran’s Day, 11/11/17

Time: Main Event 0700 – 1100 / Lunch & Drinks @ Hickory Tavern Ballantyne @ 1100

Start/End Location: Hickory Tavern Ballantyne

Format: 13 mile loop course with five 20-minute pain stations (distance does not include mileage covered during pain stations)

Course Options:

  • Full course from Hickory Tavern Ballantyne: 13 mi
  • Join at Elon Park ES ~8AM: 8.5 mi
  • Join at Blakeney Shopping Center (main fountain area) ~8:45AM: 6.0 mi
  • Join at Stonecrest Shopping Center (movie theater) ~9:30AM: 4.0 mi

Course Map:

Course

Misc:

  • PAX will stay together.  No man left behind.
  • Water will be provided at pain stations
  • Bring fuel so you don’t bonk
  • Bring shovel flags (it is Veteran’s Day afterall)
  • Bring change of clothes for lunch
  • Finger foods provided at Hickory Tavern free of charge (thank you Kid Rock)
  • Still evaluating possibility of event shirt order
  • Donations collected will benefit the Patriot Military Family Foundation (PMFF)

If you were not there last year, you may be asking yourself, “Why would I do this?“.  33 PAX of all shapes, sizes and abilities answered the bell in 2016 and the positive feedback was overwhelming.  The 2nd F was unparalleled.  For a lot of us it was the hardest thing we had ever done, and we left looking forward to next year.  That time is now.  With your help we can make the sequel even better.  Like Sharknado 2 or Speed 2: Cruise Control.  But with merkins.

-TUCK

Stealth Merkins

On this All Saint’s Day, 9 pax shook off the sugar coma from last evening and gathered to stretch out the stretchy parts and lengthen the shortened parts, those parts shortened by our considerable efforts six other days per week.  Notable, 5 pax pre-warmed all those various parts with a pre-run.

Turning the convention of the past year of Gumby workouts 90 degrees counter-clockwise, with some pax (& Q) confusion and disorientation, mats were laid and the pax put through the following paces:

The Thang:

Savasana

Devotional – the Divine Treasure Map, by David Bernthal

Gentle warm-up:

  • Hip bridge – double, then single leg
  • Cat, Cow, Check your six
  • Makhtar N’Diayes
    • Audible to add:  J Lo – ’cause, why not?
  • Sun Salutations:
    • Forward fold
    • Halfway lift
    • Forward fold
    • High plank
    • Low plank
    • Up dog
    • Down dog
    • Hop to top of mat
    • Halfway lift
    • Forward fold
    • Rise up, arms overhead, to Mountain, prayer hands to heart
    • Repeato 3x

Balance work:

  • Chair
  • Tree, left leg bent
  • Chair
  • Tree, right leg bent
  • Chair, twist left then right

 

  • Dancer, left leg held
  • Eagle, left leg over right
    • during the less than fluid move from Dancer to Eagle, YHC remembered to offer the Disclaimer of non-professionalism
  • Pyramid
  • Triangle
  • Half moon
  • Warrior 3 to Airplane
  • Mountain
  • Repeato on the Right

Vigorous warm-up:

  • Mountain
  • Forward fold – ½ lift – forward fold
  • High plank – low plank – high plank (#stealthmerkin)
  • Down dog
  • Rise to Warrior 2 – Left leg forward
  • High plank – low plank – high plank
  • Down dog
  • Rise to Warrior 2 – Right leg forward
  • High plank – low plank – high plank
  • Down dog
  • Jump to top of mat
  • ½ lift – forward fold
  • Rise to salutation
  • Repeato 3-4x total

Lunge series:

  • (Left leg forward)
  • Low lunge
  • Balancing low lunge
  • Crescent low lunge
  • Optional: quad stretch
  • Prayer twist from lunge
  • Groin stretch from lunge
  • Runner’s lunge, toes down, then toes up
  • Kneeling toe/plantar stretch
  • Repeato on Right

 

  • Pigeon, forward fold, then back bend – left leg forward
  • Pigeon, forward fold, then back bend – right leg forward

 

Corpse pose (savasana)

Devotional encore – excerpt from Susan Wright

Time

COT

Announcements:

  1. Let them Soar 5k – this Saturday, 11/4, at Christ Covenant Church – Speed for Need will run two chariots there as well
  2. Area 51 Christmas Party – Friday, December 8 – Seaboard in Matthews
  3. Join Swiss Miss at a joint F3/FiA yoga workout tomorrow, 11/2, at corner of Providence & Sharon Amity in the underground garage.  Meets bi-weekly.

Fluid moleskinne:

It was great to get back among the Gumby pax today, as YHC has been using Wednesdays for recovery (sleep) recently.  Perfect weather too (not that it matters so much indoors).

YHC picked up the “vigorous warmup” section from a power yoga class attended a few weeks back.  (Pro tip:  think twice about doing a heavy strength workout before a power yoga session #shaky.)  Madison correctly called out that the high-low-high planks were just a stealth merkin.  #cantgetanythingpastthatguy

 

Additional background links on Martin Luther and the Reformation:

 

Thanks, as always, for the opportunity to lead today.  It’s an honor.

Aye.

Rocks. They’re Good For You

14 men came to Anvil this morning and got a full body workout in. Including some lifting in the form of rocks.

The Thang

Quick COP that included 15 x Merkins, 15 x Mountain Climbers, and 15 x Low Slow Squats. All in cadence. Followed by a Burp n Merk set to 5 OYO.

Mosey to the end of the parking lot near entrance 4. Instructions were given to run to each speed bump along the perimeter road. At each speed bump, stop and perform a Burp n Merk set up to 5. When finished at the last speed bump, turn around and do the same on the way back. Finishing where we started.

Mary while waiting on the six.

Mosey to the rock pile near the baseball field. Before choosing a rock, run to the playground, do 15 x Pullups, and run back.

Choose a rock suitable for lifting and running. Carry said rock to the light pole nearest the rock pile.

Round 1 of rock work consisted of 10 x Bicep Curls, 10 x Shoulder Presses, 10 x Triceps Extensions. Drop the rock. Run to the second light pole. Perform 10 x Jump Squats. Run back to your rock. That’s 1 round. Complete 5 total.

Mary while waiting for the six.

Before moving onto round 2 of rock work, run to the playground for 15 more Pullups.

Round 2 of rock work consisted of 10 x Thrusters, carry your rock to the first light pole, drop the rock and do 10 x Burpees jumping over the rock after each Burpee. After the Burpees are complete, pick the rock back up and run to the start. That’s 1 round. Complete 5 total.

Mary while waiting for the six.

Take the rocks back to the pile. Mosey back to the launch. Time is up. Actually a few seconds over.

Naked Moleskin

YHC posts many workouts that take place at Calvary Church so there have been some ideas for workouts floating around in YHC’s head for a while. Glad to get to use some of them this morning. That was fun. Hopefully everyone got something out of it. Thanks to Hannibal for the take out.

Announcements  

Area 51 Christmas Party is Friday 12/8 at Seaboard in Matthews.