3/29/2014 was the first time I posted at F3 back at Ascent in Area 51. I wanted to celebrate my 5th year anniversary by Qing in NC and SC to honor all those who have led me throughout my journey.
Saturday the 23rd I made it to Outland in Union County and did my best to lead the brothers as best I could.
We did a little warmup thang and then headed over to the tennis courts.
12 Days of Christmas in March? Yep.
So this workout is simple and easy to Q, but not easy to participate in. Just like the song, you repeat every number every time you go up the chain. Here’s our 12 days:
1- Run (1 lap if you’re a clydesdale, 2 if you’re speedy)
2- Turkish getups
3- Jump squats
4- LBC’s
5- Diamond Merkins
6- Imperial Walkers
7- Rosalita’s
8- Slow flutters
9- Low slow squats
10- Lunges (each leg)
11- Merkins
12- Bupees
After Round 1 we caught our breath and went for Round 2. Sadly we only made to about 9 again. I know you were all disappointed.
We did a little stretching and a little Mary and we were out of there.
Thanks for the chance to lead. Good to see some familiar faces and some I didn’t know until then.
Good coffeteria was had afterwards meeting up with Monroe.
Please lift up Rick from Mint Hill in your prayers who has cancer.
DT out.
14 pax wished Marge and Queen a happy retirement from their site Q duties. It was truly something special and no doubt they chose the best Q to show them off properly.
The Thang
Proper disclaimer given.
Mosey to the frosty field for some warm up exercises.
Mosey down Summerlin to the 3rd speed bump for a triple nickel heading back up Summerlin. Merkins and jump squats. #urwelcome
Mosey back to jungle jim. 3 rounds of 10 pull ups, 20 merkins and 30 squats.
Back to field for about 8 rounds of sprints.
May have been a short stint of stomache’ somewhere in there.
Bareback Moleskin
I wasn’t planning to write a BB. Partially bc I am a veteran and I don’t care anymore but I also think after 6 years of F3 I’ve earned that right. Plus, HH has made writing BB’s not much fun after reading his post exercise banter. No one stands a chance. Not even HIPAA. Maybe Tiger Rag, but he no longer owns a computer and has permanently switched to a Jitterbug to accommodate his… nevermind I digress.
Most know, partially bc of the fumes expelled today, that I spent the last 3 days roaming the streets de Bourbon, Decatur and Frenchman in New Orleans. There was absolutely zero reason for me to Q today. But I’m a man of my word, most of the time. Come check out Kevlar tomorrow. It will be a sh*t show.
Lots of calls for me to call the Triple Nickel short. I won’t name ‘names’ but Gummy, Gloss, Hannibal to name a few – who weren’t in New Orleans the last 3 days – specifically wanted to cut it. No deal. We all suffered through it. A couple other pax, who I actually don’t know or it was dark and couldn’t tell, were secretly discussing how they were just going to tell the Q they were on #4 when we were really on #3. They didn’t see me lurking in the shadows and I heard every word. The shame. That’s the real reason we did all 5. I wanted to throw up. I think Marge actually did.
Think we lost Puddin to the bushes again. Not sure. He done disappeared.
Sprockets def didn’t spend the last 3 days in New Orleans. He was up front, way up front, the entire time. He was obviously just super duper excited that he was about to be named new site Q I guess. Lot’s of Kool-Aid flowing with him. Perfect for site Q material.
While Gloss did run the entire Trip Nick – he did exactly 3/30 pull ups, 10/60 merkins and about 17 squats. Give him credit though for those 17 squats as those are really going to help his beach bod in Florida this week. Yikes. Clean up on aisle 5 – there is hair everywhere. Yahtzee.
Good luck to Gummy and Sprickety Sprocket as they are the new site Q’s. It’s Gummy’s 19th lateral position change within F3. Congrats buddy. You got this. I see a lot a Yin and Yang between you two so this ought to be very special.
Gloss took us out in prayer and I thank him for that. This I don’t joke about unless, well like today, I’m pretty sure he said the P word during his prayer. We were all witnesses. It was something. Say your Hail Mary’s.
Ok I’m done. Getting bored and this is cutting into cocktail hour. Although I do find this quite therapeutic.
Kotters for the Curls
Good group out at Meathead today apart from one who obviously had too many chicken chimachingas last night and was leaking out of his tights.
THE THANG
50 sec swings 10 sec push-ups, 40 sec swings 20 sec diamonds, 30 sec swings 30 sec diamonds, 20 sec swings 40 sec diamonds, 10 sec swings 50 diamonds. Repeat with tea bags and upright rows. Repeat with OH press and curls (for TR)
Two and a half minute rounds: One handed: 30 sec snatch right 30 sec snatch left 30 sec high pulls right 30 sec high pulls left 30 sec alternating swings Repeat.
30 sec upright rows, 30 sec goblet squats, 30 sec OH press, 30 sec combo.
Abs 30 secs Louganis 30 secs feet to bell, 30 secs flutter press 30 sec American hammer no bell
YE OLDE NAKEDE MOLESKINE
Tiger Rag was back at Meathead which meant we use kettlebells for the reason they were designed – the bicep curl! His area of the circle nearly got blown out by Horsehead who was struggling with some kind of gastric issue. Bananas thinks he saw a “bubble” it was that nasty so thank goodness he was wearing tights and well done to the lads for sticking out the workout. The cold meant that guys were sporting ski jackets (TD) and hefty gloves but they didn’t last long as the cardio kicked in. MADD even went Go Ruck style this morning and lots of meat runners today.
Good banter. Thanks Busch for the take out. Have a great rest of your week fellas. BD
Got the call in the bullpen last nite from Moneyball looking for a relief Q. No problem we got you coverd Moneyball #streakcontinues. The Floater is a blank canvas – it’s a large area if you want to run, has the brutal hills if you choose – thoughts were circling around in my head as to what part of Waxhaw we would explore. Wait…. it’s March Madness – lets head to the basketball court. Gave a long DCCS and we were off.
Warm-up – Mosey around the block and end up at DreamChasers
30 SSH/10 wide arm merkins/10 diamond merkins/lunges/low slow squats
Head over the bridge/cross Providence Road – as a Group#safetyfirst At every cross section – 3 Bobby Hurley Broad Jumps – all the way to the School
Partner Work – 3 Rounds 1 Partner on the low benches in front of the school doing Step Ups/or Box Jumps (EasyButton was crushing the Box Jumps) Partner 2 runs to wall for 5 Donkey Kicks and returns
Tip-off – head to Basketball Court 15’s – sideline touches for 1 minute. Done isolo, but if you don’t get 15 add remaining and thats how many burpees you and your partner will do 2- 15’s 2 – 13’s
Four Corners Partner up. Each Corner has an exercise: Merkins/SSH/Mountain Climber/Speed Skaters Partner 1 – does prescribed exercise at the corner while P2 does a basketball slide lap. Complete the 4 Corners
Hurley Time P1 Bear Crawl sideline to sideline while P2 is doing BH’s 2rounds
1 last 13 for good measure
Mosey back to parking lot/COT/Announcements
My goal was to get the heart rate up and cover some mileage -not all at once but 40feet at a time – taken from Nolan Richardson’s “40 minutes of hell”
Strong showing from everyone that posted Speedy Point Guards – Hollywood, Deadwood and EasyButton were off to my left, but they were crushing the 15’s/13’s with no penalties. Fast 2 Guards – Dancing Bear, Chicken Little and Dan have some lungs- Power Fowards – GatorCub, Rockwell were the power fowards crushing it along with MadDog, Shake, ScheduleC
Announcements -Christina Latini 5Miler Virtual Run for Committment – sign up @
https://latinimemorial8k.racesonline.com/home
Check out the latest F3 South Charlotte Newsletter – Most Tcaps for BottleCap’s FieldTrip Workout at Impromtu
YHC spent some of my time off last night to scout out the non familiar site with the help of Rubbermaid coming up with some of the workouts. I was planning on a killer workout and needed to incorporate the playground and thus Child’s play was born.
The Thang:
Met up in the parking lot getting my music ready and around 5:27 DiCCS were announced and we began to run…
Mosey one lap in parking lot (stayed in the parking lot with the knowledge that 1 or 2 pax would be late arrivals.
Warmup:
25 SSH’s
15 Imperial Walkers
10 Potato Pickers
Stretch to both sides
Mosey to left side off school and around to the back wall
Next work out: Wall Walk Derkins (THEY SUCK CASE CLOSED)
How it works is you get in a keg-stand durkin position do a durkin then shuffle and repeat all the way down the wall
Then 20 wall sit air presses
Partner up for next exercise
One partner runs a lap on the track
The other partner begins the exercises
100 Dips
100 Derkins
100 Step ups
After that we moseyed over to the swings
With your same partner
One partner does 20 Swing Derkins (Knee to chest then durkin)
Other partner runs to wall to do some wall sit air jabs
3 rounds of this
After that mosey over to the bars that I attempted to do Jack Webb’s on with 1 heels to heaven to : 4 supines only up to 5:20
Then we ran one last lap around the track and up to the school
In front of the school each pax would choose a workout for everyone else to do while they ran a lap.
Merkins
LBC’s
WWII sit ups
Monkey Humpers
Burpees
Burpees
Burpees
There was one more workout that I can’t remember I probably blacked out from all of the Burpees
Mosey into COT to close it out.
For the second week in a row there is a split Q at Dromedary. Is Dromedary too much for one man to handle? Come on out and see for yourself. 12 Pax braved the gloom of the morning, as we got a shade under 3 miles with one lap around the campus. There was some mumbling and of course the just on time arrival of Jingles. Goodfella started us of and YHC finished them off. 5:29 the DICCS were given and Utah started to be concerned as he was the only one CPR certified and asked what would happen if he goes down. 5:30 hit and we were off.
Warm-up:
Goodfella started us off with a good warm up lap around the parking lot. Completed were some good old fashioned
–Big10s Side Straddle Hops
-Merkins
-Mountain Climbers
-Peter Parker
After the warmup YHC fumbled with the reflective gear while grabbing the phone.
The Thang:
A) Started off with the Starfish/One Star, 3 Burpees in the middle, each return trip and corners were
1 – 10 X Dry Docks
2 – 10 X Speed Skaters
3 – 10 X Jump Squats
4 – 10 X Merkins
B) Then a quick Mosey to the driveway for 10 Merkins at each of the 5 lights to the Globe.
C) Trip around the globe ¼ way each exercise
1 – Lunge Walk
2 – Hop on Right foot
3 – Hop on Left
4 – Reverse Lunge walk
D) Mosey to the Speed Bumps and partner up, while one partner runs to the light in front of the Middle School the other works on the team total:
1 – 100 X LBC
2 – 100 X Heals To Heaven
3 – 100 X Flutters
As we started this fun event Goodfella rolled out and the YHC took over.
E) Moseyed long way around middle school to Cafeteria, team totals
1 – 50 Derkins
2 – 100 Dips
while the Partner ran to the chains at the sidewalk and back.
F) Then a final mosey to the lower parking lot for a little March Madness Bobby Hurleys. Partners ran in opposite directions completing 10 Bobby Hurleys each time they met. Most got in 3.5 laps around the lower section till COT.
Moleskin:
It was great to be back at Dromedary after a couple of weeks in NJ. The 12 Pax got in a solid workout. Great work fellas, im sure your arms are feeling good right about now.
Announcements:
1 – 3rd F at Five Stones, Sunday Mornings, discussing the Book of Ephesians this week.
2 – DaVinci FNG/Cotter SOB convergence Saturday 630-730 get those new guys out.
3 – Commitment latinmemorial8k.raceonline.com virtual 5 miles, PAX will stay together and get in 5, Saturday 630-730.
4 – Praises for Utah’s Wife with her ongoing successful recovery.
Utah took us out.
Warm Up
Mosey to Novant Health
20 x SSH
20 x Imperial Walkers
20 x Mountain Climbers
10 x Merkins
Mosey From Novant Health to side parking lot of TARGET
Target wall
Arm raises 20
Partner up 2
Derkins 15 2x
Squats 15 2x
Donkey kicks 15 2x
Bear Crawl / Jog-back 2x
Mosey over to the main Target parking lot
Partner Run- Target Parking Lot
Opposites ways meet up do
4x
LBC 10
Carolina Dry Docs 10
Hand release Merkins 10
Burpees 10
Neighborhood Fun Run- At each light on the Right
Squats 10
American Hammer 10
Merkins w shoulder tap 10
Burpees Hand release 10
Stop Sign
Run front
Run backwards between lights
Jail Break Run back to start –
Stretches
PAX: Hops, Puddin Pop, Pop Tart, HIPAA, Clover, Champagne, Sprockets, McGee, Thunder Road, Ironsides, Semi Gloss, Orange Whip, Marge, Escargot, Hammer, Flojo, Mr. Magoo, Mermaid
Lots of chatter at Hawks Nest. Disclaimer given, not sure how many heard it though. Off we went.
Mosey through campus past SwimMAC. Huff some chlorine exhaust. Keep moving up to the parking lots next to Providence Rd. Circle up.
COP
IW x 15 IC
Mountain Climber x 15 IC
Low Slow Squat x 15 IC
Merkin x 15 IC
10 H-R Burpees OYO
Heels to Heaven x 15 IC
Flutter x 15 IC
Mosey down campus thoroughfare. Left over bridge and up to the pavilion. Find a bench.
Bench Set: 10 Step up/10 Dip/10 Heels to Heaven
AYG down the hill to 1st speed bump. 5 H-R Burpees/10 Jump Squat
AYG back to pavilion. Keep repeating until QIC calls it. Most guys got 8-10 reps.
Mary/Core: High Flutter x 15 IC/Dolly x 15 IC/LBC x 15 IC/High Plank/Elbows/RAH/RLH/Swap/High Plank/Plank Jack x 15 IC/6 inches/RLH/LLH/Merkin x 10 IC
Mosey down through campus to the bridge leading to the football field.
People’s Chair. Hold.
AYG up the hill around the back of the field and up the 2nd hill. 5 H-R Burpees OYO. Mosey back down and hold People’s Chair. Group mosey back up the hill and right to parking lot next to launch lots.
Mary/Core/Sprints
Rosalita x 15 IC/AYG to end of lot
Flutter x 50 IC-AYG sprint to end of parking lot
Plank-o-rama. AYG sprint x 2.
Mosey back to launch.
COT
Moleskin
I’ve been to hundreds of F3 workouts. Seen and heard quite a bit over hundreds of hours working out with the PAX. Nothing quite like the explosive flatulence produced by Puddin Pop today. Fairly certain it knocked Champagne over out of his plank. Or maybe he just shot up out of surprise in attempt to avoid the aftermath. Either way, it was scary. Well done Puddin.
McGee, Orange Whip, Hammer leading the way on the repeats. That little hill after a few burpees, several times. Gets the job done. Had some racing going on during the sprints. Above in the mix with Sprockets and Pop Tart showing some fast twitch.
Solid work by all this morning. Rain stayed away and conditions were pretty darn nice for a workout. Appreciate the opportunity to lead the men of Hawks Nest. Awesome group of guys every week.
Have to bolt out of the workout and skip COT. Not ideal, but have to get my boy to the bus stop by 7:00. Tried to keep track of the PAX for the list, but my threshold is 15, apparently. Sorry if I missed you in the list above.
Missed the announcements. Sound off below if you have something. Thanks men, have a great day.
There I was, minding my own business last night, when all of the sudden I was voluntold that I was the Q for ignition. Screw you thanks bottlecap for so graciously nominating me for this honor. I had no choice but decided to accept the challenge and pull a quick schedule together for the morning. My goal was 4 miles and zero abs as a show of respect to Hollywood. We got 5 miles and 10 LBC’s (sorry Hollywood). I did get some negative mumble chatter (even from Wolverine who is a machine) during some of the exercises which was a sign that I was doing a good job. I knew Bottlecap would be there so I focused on upper body to try to help this guy out for beach season….Here is what we did:
Mosey around the back of the school around to the front of the high school and circle up.
Warm up
20 x SSH
20 x Imperial Walkers
20 x Mountain Climbers
10 x Merkins
10 x plank jacks
10 x six inch plank jacks
The Thang
Mosey over to bus lot. Partner up. Each partner runs opposite directions around the island where the buses park. When you meet up with your partner do 10 hand slap merkins. Keep running around the island until you have met up with your partner 4 times.
Mosey around front of high school toward the high school parking lot over near the football field. Starting at the top of the parking lot complete 1 burpee at the 1st island. Run across the parking lot to the second island and do 2 burpees. Zig zag across the parking lot increasing by 1 burpee at each island until you reach the bottom of the parking lot. (you end up doing 10 burpees at the last island)
Mosey over to the side of the high school for a triple nickel. At alcove one complete 10 mike Tysons then run over to alcove 2 and complete 20 donkey kicks. Rinse and repeat 5 times.
Mosey over to the round about by the baseball fields for a round of 7’s. 1 burpee at the top round-a-bout and 6 merkins at the bottom round-a-bout. 2 burpees and 5 merkins….and so on and so until you get to 6 burbees and 1 merkin.
Mosey to COT with 30 seconds left. Quick 10 LBC’s. Thanks Wolverine, Legal Zoom, Bottlecap, Rubbermaid, Foundation, Deflated, and Gerber for joining me on my Ignition VQ. Appreciate you guys allowing me to lead for an hour and hope you enjoyed it.
Always Pay It Forward! After Rockwell stepped up recently to lead at Dromedary, it was my turn at Flash. I didn’t realize how long it had been since I last lead at Flash, so I needed to make it memorable for the many new Pax who show up on Monday. Perfect 50+ degree weather, 20+ guys, and 2 fast teenagers proved to be a great recipe for a solid workout.
THE THANG:
Here’s how it went…new playlist loaded, fast Mosey to front of school for:
SSH x 20…run to next spot
IW x 20…run to next spot
Plank Jacks x 20…run to next spot
Merkins x 20…run back to flags.
Directions given. At each of the (9) light poles down the path, do (3) Burpees until reaching the Shed/Transporter’s room. Donkey kicks as you wait for the Six (quickly realized this was a bad idea after 27 Burpees). The two 17-year old Gazelles set the pace and crushed it. Great job by the new, slimmed-down version of Jingles as he was right on their heels.
Now for some Strength Work…Grab a “Lifting Rock” (someone didn’t get the memo – not mentioning names – as I saw a pebble and thought it was a joke!). Circle up for:
(20) Curls, Run up the path, do (1) Burpee then return to the rocks. Find a new rock every time you return.
(20) Overhead Press/Run/Burpee
(20) Tricep Extensions/Run/Burpee
(20) “All-in-One” Curl + Overhead Press + Tricep Extension in Cadence. Finish. Drop Rocks. Run one last time. Return rocks.
I have since learned that some Pax found some Poison Ivy somewhere near the rock pile. Sorry, fellas. I had no clue that would be an issue.
Mosey To Stairs, Partner Up for some Core Work:
P1 – H2H (100)/ P2 Run down path, up the stairs
P1 – Flutter (100)/ P2 Run down path, up the stairs
P1 – LBC (100)/ P2 Run down path, up the stairs
Mosey To Front of Middle School for a combination ofStrength, Speed, and Core Work with same partner.
P1 – (150) Dips / P2 runs a 1/2 lap around lot
P1 – (100) Leg Extensions / P2 runs a 1/2 lap around lot
P1 – (50) Derkins / P2 runs a 1/2 lap around lot
Mosey back to the start for the final 5 minutes of work. More Burpees!
Burpee Ladder…starting at one curb, complete (1) Burpee. Run across the lot to the other curb and do (2) Burpees. Run across the lot and do (3) Burpees…you get the picture.
Many moans but little talking the last 5 minutes so we all know it was a challenge. Nice job by everyone for getting in as many rounds as possible. I believe (know) the high was (9) Burpees when the time expired and our brothers from Ignition joined us. Finish.
MOLESKIN:
As mentioned, it had been a long time since YHC had lead at Flash. Flash was the first F3 workout I ever attended in 2016, and will always be a special AO and workout for me. It’s a great campus, very safe for the Pax, and there is so much do to there. I owed the Pax a solid workout, and I believe we accomplished that goal today. Nice work today, fellas, and I hope your hips and quads are as smoked as mine are after all those Burpees. There is no better full-body exercise. Thanks to Rockwell for asking me to Q, and for the Pax for allowing me to lead them today. It’s always an honor and pleasure to lead. Until next time…
ANNOUNCEMENTS:
Great job by Rubbermaid (R) in organizing the Speed For Need run this past weekend. Flawless execution from what we’ve heard. Nice effort by the Pax for pushing a chariot at a 7:00/mile pace. Wow.
3rd F at Five Stones, Sunday Mornings, discussing the Book of Ephesians this week.
Reminder that Sanctuary occurs every Monday night at Brooklyn Pizza, Wesley Chapel.
YHC took us out in prayer. Continue to be the Light in this often Dark world, fellas. Lift your brothers up, encourage others, and know that in all things God has a Plan and Purpose for our lives…including F3 as it is truly about more than just working out (and Burpees!).
Romans 8:28