12 PAX for some frothy hill repeats in Raintree.
Quick disclaimer, headed north on Providence, left on Raintree down to gravel lot just shy of Raintree CC for 10 LSS and 10 Hillbillies. Everybody was nice and warmed up thanks to the 200% humidity.
Simple instructions don’t necessarily mean easy. Typically far from it. Start at speedbump at bottom of the hill and up to Four Mile Creek, then back down to the speedbump. Go hard on the way up, recover on the descent. AMRAP. Mosey back to launch for Bulldog’s expedited COT (had to run out as he was hosting England’s 4th place celebration party).
Right about 6.5 miles for everyone and we got between 7.5 – 8 hill repeats in. Impressive feat given the 6% grade on .28 mile uphill and 200% humidity. BRR training at its finest/worst. Mumblechatter was sparse today but I think several expletives with my name were heard. Everyone was grinding hard and getting after it. We lost Margo mid-way through the workout, crab cakes for dinner and FT don’t mix. Hope you are recovered by now. I know the rest of us won’t be for a few days. Thanks for following my lead, as painful as it was, and great work by all!
Have you ever been to a bar and saw a giant Jenga set? Yeah I haven’t either. One time when I wasn’t at a bar, I certainly didn’t have a thought that it would be fun to play Jenga at an F3 workout. We’ll blame this workout and the concept on the alcohol.
12 dudes came out for a fun time playing Jenga. It went a little something like this.
Mosey over to the picnic pavilion.
FYI there are 54 blocks in a Jenga set. This makes the math easy. I numbered the blocks 1-9 with different exercises for each one. I went for a full body beat down. 1-3 were arms/chest 4-6 were abs and 7-9 were legs. The order we went in, is the order people pulled in the parking lot.
|1||10 WORST Merkins.(1 Wide + 1 Regular + 1 Diamond = 1) Hold plank until next piece is pulled|
|2||30 Carolina Dry Docks. Hold half push up until next piece is pulled|
|3||Bear Crawl around BOTH sets of stairs. Hold squat|
|4||20 WWII situps. Hold American Hammer position (only thing touching ground is your six) until next piece|
|5||30 heels to the heavens. Hold feet 6″ off the ground until next piece|
|SIX||25 Reverse crunch (bring knees to chest). Roll to stomach and hold low plank (elbows & toes)|
|7||20 lunges (10R + 10L). Calf raises until next piece|
|8||25 JUMP ups (low or high step). Squat hold until next piece|
|9||All you got sprint to Carolina Courts and back. Wall sit until next piece|
There was a penalty for the person who made the tower fall. We didn’t stop for Mary since she was already part of the workout.
9 brave men got out of bed with high expectation for a low to moderate amount of running.
Mosey to tennis courts and circle up:
SSH x 15, Burpee x 10, Merkin Ladder x 10, Imperial Walkers x 15, Squat x 20
Mosey to top of the hill:
Partner work – 150 merkins, 200 shoulder presses, hill runs and burpees mixed in.
I was trying to figure out what happened to all the cinder blocks and pallets; but quickly learned recalculating has been smashing them to pieces during workouts. Now we have no toys to play with, and I had to call an audible. Luckily I saw some some football sleds in the distance.
Hot lap around the track. This was way out of my comfort zone and possible the first time I have entered a track at my own will. On a side note; no one passed me.
Mosey to the football fields where the slacking bar was raised to an all-time high. We did 10 minutes worth of sled pushes in 2 groups. 1 group would push the sled and the other would perform 3 burpees and catch the sled. No burpees were done; but in defense of the group the sled was awful.
Mosey to bleacher and full length up and downs.
All in all the pax worked hard and really focused on the “modify if needed” part of my disclaimer. It was great to see everyone and mix a little F3 into my full-time shaker weight routine.
This is the instruction manual I should have provided for Header before the workout. Things got a little complicated for 5:30 in the morning for some people…
10 men showed up for possibly the most humid day of the year. We were swimming by the end, but a good time was had by all.
15 Side Straddle Hop, 15 Imperial Walker
At the track…
Walk 1/4 while lunging every 5 steps. At the quarter mark drop your bell and take a lap.
Walk 1/4 with overhead press. At the quarter mark drop your bell and take a lap.
Walk 1/4 while lunging every 5 steps. At the quarter mark drop your bell and take a lap.
Walk 1/4 with curls. At the quarter mark drop your bell and take a lap.
Mosey to the side parking lot and partner up.
Round 1: lap + 20 jumps squats while P2 does high pulls
Round 2: lap + 15 merkins while P2 does right arm lawnmowers
Round 3: lap + 15 merkins while P2 does left arm lawnmowers
Round 4: lap + 10 dry docks while P2 does triceps
Round 5: lap + 5 burpees while P2 does t bell squats
Mosey to the courtyard
With a partner you need the following: 100 swings, 75 cleans, 50 snatches, and 25 clean and press
One partner works on the count while the other rotates between a lap around the church, jog up both staircases, and 25 merkins.
Finished with a brief merry (thanks Header and Sanka) before returning.
Glad you joined us Lumberjack and welcome Killi! Smart move leaving the bells at home. 🙂
Please to lead, thanks for the opportunity Chin Music.
10 PAX shook off the Monday morning blues with a 5 mile run and stretch at Blakovery this morning.
Here is the route:
Some observations from this mornings edition of Blakovery:
-Bratwurst was early but still no disclaimer.
-Tuck is on the verge of losing his Italian card. He had a family reunion without Cannolis. If it is discovered that the event was without gabagool or he is eating at Olive Garden, it is probably over.
-Depth Charge easily covered 6 miles circling back to make sure I was not lost.
-There may have been 2 HCs for the SOBLand/Area 51 Crane Relay on Friday, October 26t. See pre-blast http://f3southcharlotte.com/2018/07/14/the-crane-relay/ Contrary to earlier reports, YHC was not one of them.
Thank you for taking us out Tuck and see you all next week.
14 men gathered in a middle school parking lot to get the week started off right. Through some kind of scheduling glitch, I have four Qs this week – Base Camp, Anvil, Fishing Hole and RockZero (split with Cooter for his VQ). Should be fun. Anyway…
Mosey down to the track for a moving warmup.
Here and There (15 jump squats over there, then 5 CDDs here, 10/10, 5/15).
Here and There again with merkins and lunges
Yog up to the rock pile. Partner up and grab a rock. Partner 1 does the exercise while partner B runs the sidewalk loop and bunny hops up the stairs. Flapjack and repeat. Curls, overhead press, triceps.
Down to the bleachers for partner derkins and situps. Then 10/10/10 step ups/derkins/dips on the bleachers.
Finally, over to the field for my go-to time killer, sprints with 10-count in between.
– It was good to see Dora for the first time in a while. Less nice to hear him complain the whole time, but still.
– Apologies to Thumper for confusing him with Heartbreaker. Similar speed, body type and red hat. Thumper checked my self confidence for me after the AYG 400 as we finished together when he said something like, “at least we didn’t have to push it at the end”. I had definitely pushed it.
– Costanza has the worst Dolly form that I’ve ever seen.
– Watch out for Sardine and Thumper at Hawks Nest tomorrow. They are ready to break out of the moderate comfort zone. Dudes are both fast.
– Slumdog is posting 8 days a week lately. Keep working, brother.
– Fun crowd this morning – thanks for the opportunity.
Check out the preblast for the Crane Relay. http://f3southcharlotte.com/2018/07/14/the-crane-relay/
Tomorrow at DMZ we have the legendary F3 and Area 51 OG RUNSTOPPER with the Q.
In the middle of BRR training, you know you need an old-school beatdown.
Guaranteed you will be feeling it Tuesday in all the right places.
Don’t miss it 0530 Carmel Road Park Monday 7/16.
For my final Q at Blackhawk, I decided to change it up a bit. After a solid showing for the pre-run on the trails, all PAX gathered at the launch ready to embark. 13 showed up today including new comer to SOB, Happy Meal and the reappearance of Bounty Hunter. Welcome to Happy Meal and keep at it Bounty Hunter. After a less than satisfactory disclaimer (as pointed out by Fire Hazard, it sounded like my first Q), we did a short mosey around the soccer field and stopped to warm-up.
Warm-up – SSH, Imperial Walker, Mountain climbers, Windmill, Low-Slow Squat, and Moroccan Night Club
I gave some more confusing instructions before we started for the trail head. There were 5 stations spread down the trails at which we would stop and complete exercises: 15 Burpees, 20 bear crawl strides, 20 merkins, 20 bear crawl strides, 15 burpees. Some PAX moseyed to collect the 6 while others stayed for some plank variations. After all PAX completed their burpees (or so I was led to believe…not fooling me Posse!), we turned around to head back out of the trails. We stopped for some more bear crawls at the next station, followed by more merkins, 10 count in-cadence burpees, and lastly diamond merkins.
After everyone made it out of the trails alive, we moseyed to the soccer field, did a little marry, and then completed 5 sets of the following: 10 squats and 10 merkins at each end of the field with running to each end. After 20 dips to catch our breath, we moseyed to the playground for some more fun.
Break into groups of 4 (Ringer joined in after a quick trip to the can to make one group of 5). We had 3 stations here: Pull-ups, diamond merkins, and Freddie Mercury. Each group rotated through the stations with pull-ups being the timer: sets of 8, 6, 4, 6, & 8. Finally, we finished with a couple minutes of marry.
Head to Cruzin Reubenz for breakfast!
It was tough keeping the PAX in line today as there was a lot of mubblechatter. I was a bit bossy as noted by a few, especially at the playground. However, all-in-all everyone worked hard today and kept up with my poor instructions pretty well. I thought the trails were a nice change of pace compared to parking lots and fields. Glad it turned out okay. I am definitely going to miss posting in SOB/Indian Land and all the PAX that I have had the pleasure of meeting over the past 15 months. I will see soon how it compares to Knoxville! Thanks for the opportunity to Q and to everyone that has helped push me along the way.
Isabella Santos and Susan G Komen Speed for Need runs coming up
9 PAX, including 1 FNG, made the questionable choice and posted at #F3 Ascent and here’s how it went down.
Take a warm up lap around the track then circle up in the parking lot.
Mosey out of Olde Providence make a right on Rea and then another right on Summerlin Place, stopping along the way at each street for called exercises
Turn right on Abbotswood and stopping at Windyrush for called exercises
Turn right at Windyrush stopping at Foxworth, partner up, size and speed does not matter. Partner 1 runs up and down Foxworth while Partner 2 performs called exercise, flapjack.
Mosey back to the AO via the trail through the woods, stopping at the benches by the baseball fields for two rounds of circuit work.
Head over to the school and grab some wall for the People’s Chair, with two rounds of air presses.
We started to mosey to the start point but then Fireman Ed had the fever for pull-ups as we passed by the playground. He subsequently Q-jacked and others followed along. We moved on once Fireman Ed had his fill.