14 bushy eyed me rolled out of their car in time to hear the disclaimer. Pop Tart still thinking the AO was the vine decided to join us a little later. Frehley’s said he had the best dump of his life. There was some mumbling after it was announced we would be running a lot. It’s the Brave boys what did you expect with me on Q.
No warm up. Do that on your own time.
Mosey across the street next to the Met Life building. Instructions given to stop at every third light post on the left and do five diamond merkins. We did this all the way to the corner of Endhaven and N. Community House. Catch the six once your done.
Next head down Endhaven to Prince Edward Ln which is the White Oak neighborhood aka the big hill at the end of the Charlotte 10 miler. We stopped and did ten wide arm merkins at each side road. Watch out for the speed bumps and poles because it is dark down there. Circle back for the six if you can see them.
Mosey down the White Oak neighborhood to the bottom of the hill. Watch out for the guying driving forty on the wrong side of the street. Not sure but could have been Mr. Bean. Run to the top of the hill to Endhaven stopping and downing ten regular merkins at each light post. Go back and catch the six until you make it all the way up. Plank at the top.
Run back down Endhaven to Orchard Hill Ln. Do five diamond, five wide arm and five regular at the entrance. Catch the six. Run down the neighborhood stopping at each light post doing five jump squats. Collect the six and do ten toe tap crunches stopping at each lamp post on the way back to Endhaven.
Run to the next neighborhood on the right going towards N. Community House. Run to the bottom of the hill stopping and doing five star jack merkins. Collect the six and return to Endhaven stopping at each light post again for five star jack merkins.
Run back to the corner of Endhaven and N. Community House. Do twenty American Hammers while waiting on the six. Return home. Stopping at every third light post do five jump squats. Collect the six.
One minute to spare we did plank for that. Shrinkwrap did thirty seconds if he is being honest with himself.
Moleskin: We got somewhere between 5-5.9 miles today. Great work out there. Everyone pushed. We got a flyby from Woodson. He should have just run with us. We got almost as many miles as he did.
No quit in Kirby and Commish out there. Kept pushing till the end and came in on time. The Brave in my opinion is meant to be one of if not the toughest days of the week. I hope everyone got a little something out it.
Announcements: F3 Dad’s camp out next weekend Cane Creek Park. Get on the slack channel for info.
Unofficial Beer Mile. See Pop Tart.
That is all I got.
7 Pax from East & West Union County came together at Conviction for a little work around the campus.
Warmup:
Thang:
Begin with Merkin Suicides around parking lot using the light posts as markers. As PAX goes to next light add 5 additional merkins and always perform 10 x LBC at start.
Next have all Pax grab rope with two handles on it and try to jump over the rope after it swings over your head. Side Note: Learned that neither East nor Western Union County boys are coordinated enough to handle, so called audible after 3 rounds
Audible consisted of going to playground and using the swings. Partner up with P1 running to school door in corridor while P2 does exercises on swing and then flapjack
After Pax completed all rounds had a quick 10 count and then moseyed over to side of school.
Using the wall Pax alternated Jack Webb style (4:1 ratio) between people chair/air presses & Mike Tysons. Completed 8 rounds total
Mosey back to start and finish with Mary called out by the Pax
Moleskin:
Announcements:
Speed for Need training was at 7pm 4/12, continue to look for other opportunities and be sure to participate in upcoming event as it is truly a great thing.
14 Pax made the right choice and posted at South Charlotte’s finest AO for the 45 and older crowd, less mileage, but the same intensity. Here’s how it went down.
COP
Open up the minivan and grab our coupons we can exchange for Good Livin’ and mosey over to the parking deck. Partner up, 1 coupon for each pair. Partner 1 runs up and down the parking ramp while Partner 2 performs the called exercise with said coupon, then flapjack. Plank while waiting for the six, then mosey up the ramp the to next level repeato performing the next called exercise.
At the top of the parking deck, grab some wall for the People’s Chair with 2 rounds of Air Presses x 50.
On the way down, stay with your partner and pick a different coupon. Second verse is like the first, staying with your partner, Partner 1 runs down and back the ramp while Partner 2 performs called exercise with the coupon. Plank or Mary while waiting on the six to come in.
Mary
Head back to the start point with our coupons for some Mary
Old Man Moleskin
Announcements
Editor’s Note: Lois posting on behalf of Sensei, who is still in shock that Slim Fast used the term “parabola” at one point during this workout.
13 men gathered in the Matthews Elementary parking lot on a random Thursday in April to get their day started right. The disclaimer was given, and we took off for the following.
Mosey to the basketball court for COP
Mosey to the baseball field for Jacob’s Ladder:
Repeato decreasing Merkins/Squats by 1 until done
Mosey to the bleachers for:
Repeato substituting Decline Merkins
Mosey over to the parking lot for Starfish:
That was so nice we did it twice.
We then found our way to the wall for PC
I heard “That wasn’t so bad.” So we did it again.
Mosey back to launch point and we’re finished. I heard someone say 1.8 miles done.
Announcements:
Remember these requests in your prayers please.
Moleskin:
Every week we meet, and the temps are somewhere in the 40’s. Each week we say something to the effect of “This is hopefully the last week of this.” Maybe one week it will be true. Though living in NC I think we all fear jumping from the 40’s and no humidity to 60’s and 80% humidity.
It was warm enough (relatively speaking) for a Snoopy sighting. Welcome back sir. Apparently Snoopy is like Camp Snoopy at Carowinds and only around during warmer weather.
Also great to see Simba and Swiss Miss back out. Hopefully you guys can make Peak a part of your regular schedule again.
We started out w/ Jacob’s Ladder to see how gassed I could get everyone. Tweetsie/Nomad kept saying something about coffee so they must not have been running hard enough. I’m not sure if Smokey was talking or not, he was so far out in front nobody knows.
Thanks to Nomad, Slim Fast and Tweetsie for the pre-run. 0450 every week this happens for those that want to join us.
Thanks for the takeout Smokey.
I didn’t hear a ton of chatter this morning. Please chime in with any other observations.
15 gentlemen and 2 ass clowns attended #F3Hydra this morning. It was mentioned several times by many that they were expecting a sh*t show of a Q. Well to their surprise, I wasn’t nearly as hungover as expected so they all had to #EAD and we were off.
The Thing
Mosey around school all the way back to the football field.
Quick warm up with SSH and IW.
Soul Crush Ladder to 11 – Jump Squats on one end, Dry Dogs on the other. 10 merkins at 50 yard line each time on the way down. Felt a bit aggressive right out the gate but Kirk was there so I was trying to impress.
The Balloon Knot –
Station A – 10 pull ups
Station B – 20 dips
Station C – 30 LBC’s
Station D – 40 squats
Home Base – 5 burpees
Mosey across the street, past 2 cops, to the church of the Ozarks. Partner up. Partner A runs while Partner B does name exercise with rocks. Did a little this and that.
Back to AO. 1 round of sprints. Finished with a bit of stowmache and wide arm merkins.
Moleskine
Being the unselfish gentleman that I am, I offered to subst-Q for somebody this week. I mean it was 46 degrees with no rain so those are conditions that allow this machine of a body to run Q successfully. Good group of guys but none better than the 2 ass clowns, SG and Gummy. Those guys truly care. Yesterday about 2:30 as I was lamenting my lack of birdies on Quail (ho hum) and drowning myself in several coors lights at Zee Lodge, I got an encouraging call from SG letting me know he was HC. Gummy, when finding out I was keeping the Lodge in business during early afternoons on quite the daily basis, texted me to make sure I knew I had the Q today. What would I do without these guys. #Caring. Then they proceeded to show up and b*tch the entire time. Pretty sure they held hands or maybe even went trunk to tail during the Soul Crusher. It was cute. Gloss claims he didn’t do merkins on his knees but we all know what the knee condom is for. I can’t forget to mention Jet Fuel as well. He too is a kind gentlemen who texted me to remind me of Q. He also tried to HC Bounce today but to no avail. Heard Bounce had quite the night at Swinging Richards so he wasn’t physically able to participate. Queen, Kirk, Egypt and One Eye possibly led the pack during SC. Couldn’t really tell from 12th position though. Burpees were called and even completed by YHC much to Kirk’s surprise. Last item of business pertains to Gloss because it’s just too fun – he always to tries to get all witty with his Orange Theory comments when I Q now and I find it quite hilarious. Is it more queer that I go to OT occasionally or that your wife makes you go see a personal trainer, that is a DUDE, who works out of his garage? You get one on one time with a dude practicing kegels and hot yoga while I just might get lucky enough to get to jog a few miles at OT next to some 30-40 something housewife of Mecklenburg County that just might be trying to smuggle jellybeans into the workout. You make the call. Tiattts.
Announcements
See Gloss Twitter feed to donate to Jennings in his battle with Leukemia.
15 (not 14) men gathered for some fun at Anvil. This was my first Q at this AO, which was my FNG post almost two years ago. Lorax and Mermaid brought me then so it was awesome that they were both there today. Not sure why it took me so long to Q here, but it was great to finally be able to be the architect of the workout over this expansive property. Speaking of Lorax, it was his birthday today (38) so I knew I had to bring it.
Did a quick disclaimer and then a slow jog so Scabby could catch up as always.
The Thang
Ran to the abyss of parking spots
COP
SSH x 15 IC
IW x 15 IC
Low-slow-squat x 15 IC
Mountain climber x 20 IC
Peter Parker x 20 IC
Moseyed over to one of the parking lot sections. Short lunge walk from one side to the other, then 20 merkins, lunge walk back to the other side, 19 merkins, lunge walk back, 18 merkins… and so on until 1.
Headed over to the far parking lot and lined up at the end line for a massive suicide, which included 10 Carolina Dry Docks at each island, and 10 squats at the end line.
Ran to the rock pile and picked up a ¨lifting rock¨. Worked the following set:
20 curls
20 shoulder presses
20 tricep extensions
Run over to play ground
10 pull ups
10 burpees
Repeat 3 times
Circled up for Mary – 20 flutters while holding rock in air, 20 american hammers w/ rock, 20 heels to heaven, 20 dolly while holding rock in air, 20 freddie mercuries
Headed back to launch and closed us out in prayer.
Moleskin
I did not really anticipate the pain of the lunge walking to start the workout, but it set a good tone. The PAX was strong as always and Rachel, Lorax, Purell, and Mermaid were front-runners as expected. Tried to get a full-body bootcamp workout as beach season is not too far away. Haze was a little uncomfortable that I stared him down for the entire COP, but I tried to avoid the rotating exercise thing this morning. Sorry about that. Huge kudos for Lorax getting out to post. Tax season is killing him right now, but he was a trooper to join the party even after just a few hours of sleep. It was a great honor to lead and look forward to my next Q at Anvil.
Announcements
Mission Uprising at Camp Harrison on May 3-5th
Speed for Need races coming up soon
Get on Slack – contact Mermaid with questions
Pray for Jennings Palmer, Bout Time’s son, as they continue the fight against his cancer. A Day Zero service is being held on April 19th at 7:30PM at Uptown Church.
Horsey McHorse Arse is getting a face lift (and upgrade) as Spooky John has agreed to be the site Q this year. 13 weeks of misery with tentative start date on Monday, June 4 but subject to change at Spooky Jon’s discretion.
As outgoing site Q, here is the list of top 10 goals I have given him:
Should be aweful
My wife has laid claim to Tuesday and Thursday mornings so Tagalong though it would be fun to stir things up at home and put me as Q for Bagpipe. With my wife’s approval I catch a ride with tag and head out to Bagpipe. Had 19 Pax attend and we get started after the disclaimer is given.
The Thang
We mossey the long way to Duckworths parking lot. Circle up and do some warm ups. SSH, imperial walker, and cherry/cotton pickers. We head down to the brick wall behind us and get in a sitting position. Stay in sitting position for 25 secs then 25 sec hold on right foot out and 25 sec hold on left foot out. Hold seat and do 50 air presses. Shake the legs out and mosey down to Lance/Synder back parking lot.
Line up abreast and do some leg exercises; high knees, karaoke both directions, butt kicks. We mossey up to the front of Lance/Synder building. Do an exercise and run to the bridge and mosey back -3X. First exercise is burpes, then crunches, then squats. Cross the street to the grass hill. Run up the hill 7 times doing jump squats at the top and merkins at the bottom.
Mosey down to the SPX pond area. We do 2 exercises at each sitting section around the pond and run to the section right behind the section we just left. Sounds more confusing in writing, so not quite a full lap in-between sitting sections around the pond. First exercises – 10 jump ups and 20 step ups; 2nd- 25 incline and 25 merkins; 3rd – 25 declines and 25 dips. Meet back where we started @ the SPX pond area and get on our six. Do 3 sets of Mary exercises lead by different PAX and head back to launch.
Get back to launch right @ 6:15 and meet up with the runners. Q takes it out with a prayer.
Good work out with some great guys. Not much chatter but a lot of hard work. Finished with 3.25+ miles. Thanks to Tagalong and One Niner for the support and site Q. My wife has a Thank You note in the mail.
Announcements
F3 dads camping trip – get info on camping channel
Richard Sheltra – 5K or 10K 4/28