After a sizable earned sabbatical, “General _” called YHC back from administrative leave to Q at FishFoxBoxHoleCamp, or whatever it has devolved to in YHC’s absence. “_” also called a pre-run that was only attended by Wild Turkey, who received a couple salutatory honks from YHC’s beat up 2005 Tahoe that blew by him on Ardrey Kell. Excellent work pavo salvaje.
Warm-up wasn’t necessary for any poultry-oriented PAX, but the rest of the crew just rolled out of the bed (or off the john, like “_“) and needed to activate the muscles. YHC opted to skip the usual C(ircle)OP in favor of a R(ectangle)OP. After a short, rectangular lap-round-the-campus and a hurried and awkward disclosure, we imagined a rectangular shape of roughly 80 by 20 yards and did thus, twice:
- Corner 1: 25 KB swings
- Run Forward
- Corner 2: 25 Merkins
- Shuffle Right
- Corner 3: 25 Squats
- Backwards Run
- Corner 4: 25 LBCs
- Shuffle Left
So as not to be accused of shapism, we allowed for some diversity in shapes, and succumbed to a large circular shape and prepared for a (bad) breathy call of various cadenced movements, all civilian count, with interjections of OYO. Like so:
- 10 Low, Very Slow KB Squats, IC
- 20 One Arm KB Swings, OYO
- 10 Low Squat and 2-hand press, IC
- 20 One Arm KB Swings, OYO
- 10 Low KB Jump Squats, IC
- 20 One Arm KB Swings, OYO
- 10 … (nope, no jump squat and press)
To the vocalized dismay of several in the group, we force marched over to the mouth of the Devil’s Driveway. The Way is a long (0.5m), winding, speedbumped, piece of asphalt that leads deep into Elon park’s darkness where an unusual amount of 5am cars enter, but very few return. After some brief instructions and bell relocation (to the grass), be performed the appropriately named “suicide”:
- speed bumps mark the suicide lines
- every time a hump is crossed, 10 hand-release Merkins
- every time you are back at the baseline, 20 KB swings, 10 KB Squat.
All workouts must come to an end (as must all backblasts), so we waltzed up to the launch point, bells adroitly and precariously perched directly over our heads. We closed out with some work on the chassis, all in cadence:
- 25 Chippy Chipotle Spicy Mc-Cross
- 10 Full Arm Plank Jack
- 10 6 inch Plank Jack
Great to be out of doors, in the gloom, with the PAX, after 6 months of volunteer absenteeism. The break was nice, did some other fitness things, stayed active, etc, but missed the silent competitiveness and loud camaraderie of the morning group. Good effort out there buy most. “_” barely even tried and still crushed us all. The rest of the group REALLY put forth an effort, or win several collective oscars for fooling the Q. Hope to see you all around more. Contact me on Slack if you are interested in Qing Cerberus in July for SOB month, I have 2 more open slots.
Argonaut Out.
Wrote up the back blast on Thursday 6/21 and forgot to post it… It was my Birthday Q…Site Q said eyes are the 1st thing to go… I guess for me it is memory. Better late than never..
Yesterday, YHC’s family asked what I wanted to do on my birthday this year. As I outlined my day, I was met with: “Only a lunatic would think starting your birthday off at 515 in the morning at a running focused bootcamp is a fun thing”… I have been called much worse and had intended on a few more during my Q at Sparta; so I shrugged it off and continued to design my weinke with a simple plan in mind… How do I work in 42 burpees over a 4.2 mile track and keep an unknown number of PAX with an unknown fitness level all together over an hour.
Pulling into the AO on 2 wheels at 513 as I try to get my watch on, keys hidden, and headlight on (crap.. I forgot my headlamp again). Nothing is working right… and the mubblechatter begins with Madison giving YHC a hard time about getting older and eyes being the first to go as I fight with my key ring. (To bad it was not my hearing instead.)
Alright everything is squared away and I give the disclaimer that each pax is here at their own risk and can follow me if they like… but they can’t fault me or anyone else because they decided to wake up before 5am and go run around in the streets (in the dark) with a bunch of guys that call each other funny names.
I mean seriously… how would that go in court anyway?
Pax: “Yes your Honor… I was sleeping quite well and thought it would be a great idea to get up and go follow a guy named Gypsy around in the dark.”
Judge: “His name is Gypsy? You were following him around in the dark as he went on his morning run? Did he make you do this against your own will? “
Pax: “Well not exactly… that’s not his real name… I don’t know what is real name is and no he did not make me. He just said lets mosey and took off so I followed him”
Judge: “aaaaaand you’re suing him why? Sounds like you were stalking him?!”
Pax: “Your Honor: I’m suing because I got hurt while following him”
Judge: “You are lucky he did not mace you and whack you with a Billy club… Case dismissed”
Off we go.
1st stop Stumptown Park:
Mosey to 4 mile Greenway stopping at baseball fields to perform SSH holding for 6
Mosey to Bridge: Sprint AYG over the bridge
2nd stop Squirrel lake park playground for modified partner DORA
Mosey to Pleasant Plains Rd turning right
3rd stop Arthur Goodman Memorial park parking lot.
Mosey to Gumby AO
4th stop Parking lot (Matthews United Methodist Church)
Mosey back to Sparta AO for 5MOM
DONE!! Meet up with Peak 51 for COT
Naked Moleskin:
That was horrible. Lunatic was right… To be honest, I called a trusted F3 peer on Wednesday after Qing Conviction and witnessing the way our current humidity impacted the PAX (YHC included). Asking what his thoughts were on modifying the Weinke to reduce the distance due to the weather conditions. He indicted I should not and continue on with the original plan. By time we hit the 3rd stop I really wanted to kick him in his bum knee for the advice, but quickly realized that I would have to carry his Monster inc. tattooed self out if I did and we still had a mile and half to get back. Note to self… don’t call an Iron Man for workout advice if you have ZERO intentions of ever doing an Iron Man yourself.
Thank you for allowing me to lead.
Respectfully,
Gypsy
19 PAX endured a very choppy VQ in elegant surroundings this morning. Verbal disclaimer was given and we were off for CoP on the luxury, professional-grade turf field. If there’s a nicer site in all of the F3 Kingdom, I don’t know where it is. Apparently came out a little hot on the warmup mosey to CoP and immediately heard the mumblechatter growing from the Six.
CoP
Ssh x 20 (in homage to Hops)
IW [This is where the counting started to break down……]
LSS
Good Mornings
Merkins [somehow messed up the counting here again……]
Thang (Part 1):
Stay at the turf field Mosey to the baseball field and partner up.
– First partner run to the shelter/Tiki Hut/Pain Cave and do Mike Tyson x 15
– Other partner run along the outfield warning track and do: Lunge Walk – Carioca – Carioca (reversed) – Backpedal
– Partners meet up and do Power Merkins x 10 (each)
Flapjack.
Second round same as the first except with Decline Merkins x 15 at the Hut and Hand Slap Merkins x 10 at the meetup.
Third round same except Balls to the Wall at the Hut.
Thang (Part 2):
Mosey to the track to run stadium stairs run past the landscaper trimming the hedges to the utility shed at the bottom of the muddy hill. Same partners. First partner sprint to top of hill and mosey back. Second partner Balls to the Walls until they return. Flapjack. Repeat.
Mosey to the Q*Bert Stairs.
Thang (Part 3):
Big stairs:
Dip (x20) – Hop – Press (x20 – while in squat position) x 2 sets
Dips x 20 (?)
Magellan yog back to start for Mary.
Logged a total of 2.2 – 2.5 miles (depending on your watch). Mine said 2.8 but others have fancier watches….
Moleskin
Great group out today – terrific effort all the way around and displayed a ton of patience with me as I generally managed to turn my VQ into a circus. Even showed up early to scout out the AO, but still managed to get lost. Had the Weinke in my pocket the whole workout, but needed to Omaha a great deal, so it was kind of useless (and doesn’t help with counting anyway…).
Kudos to all the guys who go out and make it look so easy day after day – it isn’t. It’s really hard! Mermaid told me he just had his 116th Q. Amazing.
Gummy strong with the mumblechatter as always. Expected and comforting to have that constant.
103 days ago Maybe brought me out to my first F3 workout at Hydra and I am forever in his debt. Thank you, brother. Appreciate you making the trip DR from Metro for a special guest appearance to commemorate the occasion.
Thanks to Puddin Pop for making this a welcoming place from the first minute as a part of F3.
Transporter out in front all day with the usual suspects – guy has become a machine. Was amazed to hear about his journey.
Champagne terrific form as usual and didn’t miss a rep as far as I could tell.
Great to see Hightower coming out consistently for the past 5 or 6 weeks. Hit the ground running and hasn’t looked back.
Scratch and Win thank you for your persistence and your thoughtfulness. You know what I mean. Truly appreciated.
I think the “big stairs” have been officially dubbed the “Q*Bert Stairs”. For all of you bearded millennials, here is the reference: https://en.wikipedia.org/wiki/Q*bert
Still searching for an appropriate name for the shelter behind the baseball field.
Thanks to Hops and Doc McStuffins for giving me the opportunity to lead this fine group. Hopefully the first of many (which will improve with time!).
Realizing I am missing some moments here but was just trying to keep my head on straight!
“Enter by the narrow gate; for the gate is wide and the way is easy, that leads to destruction, and those who enter by it are many. For the gate is narrow and the way is hard, that leads to life, and those who find it are few.” Matthew 7:6, 12-14
Announcements: Keep Astro and his family in your prayers – his father recently passed.
Seven men met up Saturday morning. It was nice to have somewhat of a break from the heat and humidity as we had a nice breeze with us all morning.
COP
The Thang
First Circuit – The following three stations were completed 3 x.
Station 1 (jungle gym behind school)
Station 2 (benches under the oak tree near bus lot)
Station 3 (benches under the other oak – near track)
Enough of that – Mosey to the end of the back field for the second circuit was completed 3 x.
Station 1 – Endzone
Station 2 – midfield
Station 3 – other endzone
Were done here. Mosey to the church across Rea Road where everyone got a lifting rock
With a few minutes left, we played catch me if you can around the church and back to the school.
It was a great morning and a great way to start the weekend. Everyone pushed it hard and hopefully got something out of it.
posted on behalf of Brady Bunch
Sorry for the delay for my BB, it was my first time and I forgot. Thanks to Aquafresh for keeping me honest.
12 men gathered in the gloom last Monday for my VQ. We started with a short jog around the back of the Church at Charlotte. Stopped for a set of dips and declined ‘mercans. Then we proceeded across Carmel. once we regrouped we ran into Carmel middle by doing some old school Indian runs, not sure of the PC name for that. Once at the intersection we stopped for some more /’mercans and some side-straddle-hops. From there we proceed around the corner for some wall sits. After some thigh burning we ran behind the concession building and started a circuit. We partnered up. The plan was to hop the fence and run to home plate to do jump squats and monkey humpers. Every time the partners crossed they did handshake mercans and LBCs. These started with 10 and then decreased each time. Once that circuit was complete, Aquafresh wasn’t sweating yet and asked for more. So I obliged and we went to the hill by the lacrosse field and did 6 hill sprints from the chain link fence to the cable, with to mercans in the middle each time. From there we went back to the entrance of the school from some more side straddle hops and ‘mercans. On the run back to the parking lot we stopped at each road hump for 20 ‘mercans. Once there we realized we should have done 10 reps on the hills. So to fill the time we did sets of ‘mercans, some Michael Phelps, and jump squats until the time was up.
YHC was asked by Foley (R) after last week’s #Dromedary if I could Substi-Q for him at Flash on 6/25. No problem…but please don’t tell anyone since some (not mentioning names, Big Ten) may not show up. These “Lists” are going around and we need to stay incognito on this one.
Fire up the music, and let’s get rolling, fellas!
Warm-up:
(20) x SSH
(20) x Plank Jacks
Quick Hamstring and Calf Stretch (Downward/Upward Dog) for the old guys.
That THANG:
Mosey to the long walkway. Let’s try something somewhat new and start us off right.
Repeat this all the way down the path to “Transporter’s house”. We got in about (9) light poles, but added up to about (18) total with the up 2, back 1. Check my math. Nice work, fellas.
At Transporter’s House grab a wall for some leg extensions (R/L). OYO:
To the Rock Pile for a Lifting Rock (some chose to grab 2 very light bricks…not mentioning names!).
Circle up for:
Mosey a bit for some Ab work.
Protractor done by the Pax when YHC calls your name (I vaguely remember Hooch, Erector, Big Ten, Rocky Rockwell, Damascus, Deflated, sorry if I missed anyone).
Mosey to the benches behind the High School. Partner Up:
Mosey around to the front of the High School. Same Partners, same drill:
YHC’s 5-Minute Warning went off, so time to hustle back for COT.
Thanks to Chipotle and Posse for picking up the Six.
Quick Mary led by Dasher. IT IS FINISHED!
Moleskin:
It’s always great to start the week off with a hard workout, with tons of junk being released from our bodies after a weekend. Some of us were still sore from the Saturday #Commitment beating given by Bottle Cap (and those awful buckets), and the Home Court Advantage Basketball Tourney hosted by Bottle Cap. I heard the 5-on-3 rules he created still didn’t guarantee him a championship and Victory Lap, which was done by Dirty Bird and crew. Nice work, guys, and nice annual event hosted by The Nalli’s.
Foley prepared his 89-page Weinke for today’s workout, so we know he will bless the Pax with it soon. Great work by the Pax today, and it’s always fun trading jabs with guys like “Rocky” Rockwell (I still don’t believe you got that shiner in a pickup game). Though the humidity was brutal (again), I only heard of one Pax feeling a bit light-headed after a long week off out in CA. We all survived somehow.
Thanks for allowing me to lead today, fellas. It’s always an Honor and I look forward to doing it again soon. I can’t wait to see if Big Ten revises his “List” and draws a bulls-eye around my name. It’s a bigger honor!
Announcements:
Sanctuary tonight. Brooklyn Pizza Wesley Chapel. 730pm.
Thanks to Damascus for taking us out in prayer, even though there was no #MTM today!
18 pax came out to Base Camp today. A workout happened. Disclaimer, then something like:
SSH x 25
IW x 20
BK x 23
MC x 15
LBC x 25
Merkin x 15
Squats x 25
Lunges x 20
To track to start the Thang:
Lap 1: 10-20 Merkins per turn (plank wait)
Lap 2: 10-20 squats per turn (plank wait)
To sideline for there and back pyramids:
5 x HTH, Merkin, CDD, Dolly
10 x HTH, Merkin, CDD, Dolly
15 x HTH, Merkin, CDD, Dolly
10 x HTH, Merkin, CDD, Dolly
5 x HTH, Merkin, CDD, Dolly
Crab Walk/Bear Crawl or lunge Walk across
Back to track: 1/2 Lap to starting line (plank)
Lap 3: 15 flutters each turn (plank wait)
Lap 4: 2 burpees each turn + 2 burpees Finish
Mosey to Rock Pile, find lifting rock:
bicep curl x 15
tricep extension x 10
Thrusters OYO x 15
Put rocks back, head to wall:
wall sit + air press x 30
Mosey to circle up, all done.
count-a-Rama 1,2,3…18
Name-a-Rama
Great prayer sendoff by Hops (thank you)
Moleskin:
Thanks Goonie for giving me the opportunity to lead this group of dudes. It had been multiple years since I have had Q reigns. My favorite show of rust defies all natural logic as we stood in a circle, “partner up with person on your right.” That was a good one. Form was also called out as form police were out there (Fireman Ed, Mall Cop) and I even think Geraldo got in in the action which is ironic as those squats on the track were more like “look down at your toes”. Lewinsky ran like a man possessed on the track, and if that was 70-80 percent dude has rockets. We thought he may be running to check his phone each lap as their first baby is due today. Good luck and thoughts and prayers to you and your family! To get a workout pass on the day of is a near miracle in and of itself. I think I recall Spackler some years back actually posting the day his baby was born? Anyway, Great workout by all, good to see Stage Coach back out and great support from Wessex Square pax, appreciated!
Hops had a great prayer send off and reminded us life is precious. So let’s enjoy it fellas.
Also Prayers of healing for Jennings Palmer (about time 2.0) who continues to recover from cancer treatment and Anthony Archdeacon (F3 name Bolt) and 2.0 of Mic Check who suffered a terrible head injury playing Rugby last weekend but is looking to make a full recovery thank you lord. I posted with Bolt several weeks ago and boy has amazing strength so certain that helped him sustain and heal.
Remember to be awesome.
With our fearless leader DR the torch was passed to Bunker to pick the route and get us started. Two things were guaranteed, (1) Bunker would arrive before 5:14 and (2) we were running the hills in Ballantyne. Gumbo appeared in the gloom in his Superman shirt, so he was the natural choice to lead the fast guys and Bunker covered the 6 and with the plan in place it was time to get started:
THE THANG:
Up the long gradual hill of Adrey Kell Rd, past Lorenzo’s Pizza and make a left into the neighborhood across the street. Find all the hills and valleys and come back out on Community House Rd make a right and back to launch.
Here is the route fancy watch style: https://connect.garmin.com/modern/course/17990484
MOLESKIN:
Great to see Jello make his Blakovery debut. He had been hinting at coming out for about a month. He picked a great Monday to start, with probably the toughest route we run. This is the Bizarro route for Blakovery. Almost all the other routes are relatively flat. This was a great Monday morning jolt. Thank you Enron for taking us out and what a great way to start Monday.
11 men gathered in a church parking lot this morning. Strawberry cried for a substi-Q all week. I finally caved on Friday morning and got Hopper to join me. We planned an old school beatdown – planned may be a little strong. We had a beer or three on Friday afternoon. Good enough. We decided to bring some old stuff back and spent the evening (or my morning pregame routine time in my case) perusing old backblasts for some material.
Hopper Q:
Standard COP
Mini beast on the islands parking with PARTNER CARRIES between the islands. Very popular.
Ring of fire with merkins.
Partners run the length of the soccer fields with OVER/UNDERS halfway and at the end. Also popular.
Also Mary mixed throughout
Gummy Q:
Yog over to the sandpit for a quick wounded bear crawl or two.
Over to the picnic tables for the ol’ one partner does an exercise while the other runs over there and back.
Back to the field for partner push and pull. Hard to explain, but I think we’ll bring that one back again.
7s on the hill.
TUNNEL OF LOVE – at least one guy (Cooter) had never done it. Definite crowd pleaser.
10 sprints on the field with 10 counts in between.
Indian run back to the launch.
There’s been a lot of chatter lately about how we’re getting soft. All parking lots. No mud. No wetness. No touching each other. We need to bring some of that stuff back out. Partner carries probably shouldn’t be on the weinke very often, but a lot of us got into F3 back when we used to come out wet and muddy every time. That’s the stuff you don’t get to do in your normal life. You can run down a sidewalk, up a hill, around a parking lot anytime. But you aren’t going to jump through a sand volleyball court, carry another man, or get your butt wet in the grass on your own. Let’s work that stuff back into the workouts occasionally.
My 5-year F3 anniversary is this week. I’m Q at Hydra where we’ll run back my very first workout. Should be fun. Thanks to the guys this morning for playing along – I had a lot of fun out there.
20 PAX showed up at Commitment to see if the RECIPE or the ANTIDOTE for #TennisArms would be revealed. Much to the PAX surprise, YHC actually put together a weinke with more upper body than running.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS: