Let’s start with the kudos – cheers to Mary Kay (2nd Brave) and Taco Stand for ditching Cerebus for South Charlotte’s toughest AO. Last but not least, Frehley’s Comet absolutely crushed the last sprint of the day outracing men 10 years (or more) his junior.
Here’s the play-by-play –
From the Gibson’s lot we ran to the Brighthouse Financial lot for COP
20 Steve Earls (Copperhead squat & Hillbilly combo)
10 Mountain climbers
10 Hip slappers
20 Mountain climbers
10 shoulder taps
30 Mountain climbers
Wheel-O-Merkin (60 in push-ups)
From there we ran to the corner of Ballantyne Commons & Ballanytne Corporate for instructions. The plan is to run from the base of the hill to the top starting at a jog and accelerating to a sprint. Your pace and heartrate should be pushed faster as you get closer to the hilltop. (The goal is to NOT slog up the hill at the same pace.) Most of us made it up 4 times. (Frasier got to the top five.) That hill needs a name.
We finished with a final sprint in the Gibson lot and a few minutes of Freddy Mercury.
Posted on behalf of Olympic silver medalist, BOG
10 PAX heeded the call of spring and braved YHC’s semi-virgin Q (VQ was Hydra also, but I was last minute sub). Weather was spot on perfect at 64 degrees and
The Thang
Mosey around school to CoP for warm-up in newly paved, smooth parking lot
20 SSH
20 Imperial Walkers
20 Mountain Climbers
20 LSS
10 Peter Parker and 10 Parker Peters
Native American Run down Summerlin to Abbotswood
7s up and down Abbotswood hill
Burpees and Sister Mary Catherines (Started as 11s, but YHC called audible)
Native American Run to Abbotswood /Windyrush corner
20 Speed Skaters (Should we call them Eric Heidens, Bonnie Blairs, Dan Jansens, or Apollo Anton Ohnos?)
20 Wide Arm Merkins
20 Jump Squats
Native American Run to Benches at OPE
3X
15 Step Ups
15 Dips
15 Derkins
Run to Dumpster
Mosey to Launch
Bear Crawls/Crab Walks across newly smoothed out parking lot
Mary
15 LBCs
15 AmHammers
15 Freddy Mercury
And that was a wrap!
Announcements:
Look for F3 Beer at Stumptown Station in Matthews
Shovel Flag Lager and Side Straddle Hops by Suffolk Punch Brewery
Puddin Pop prayed us out, helping us all to be thankful for the Ultimate Sacrifice many of us celebrate this week.
The Chattah:
With Flutie Flakes visiting from NH, there was a lot to catch up on, including the proper spelling of annals. Even though there was disbelief that ESPN had a 2 hour special on NFL schedule release, there was quite a bit of chatter about which games would be attended, consensus: The Big Easy fo sho. Lots of Bama Swagger about Triple Crowns, Heisman/Nattie etc so we will have to see how that works out. Also, YHC learned quite a but more than I’d hoped to about ping pong and Thailand – had ta be there. Truly enjoyable group everyone, thanks for the opportunity.
Men across the land woke early this morning with a primal urge to do something manly: the high five. Men in Canada woke with the urge to play hockey. For 14 PAX, Rebel Yell combined both of those urges into a big ball of workout today to celebrate National High Five Day and the 20th anniversary of Wayne Gretzky’s final NHL game.
WARM-UP
THE THANG
Mosey to the main Elm entrance to Stonecrest and partner up.
At the (formerly) Bi-Lo parking lot, the PAX split into 2 groups and one group circled the vertical pairing of islands/parking spaces while the other group did Bonnie Blairs. Just like a complete line shift, once the entire group was back, the other group ran the same area. This went on for the length of the parking lot, or 8 vertical lengths. The middlemost parking area has a double-sided double shopping cart return and PAX were encouraged to jump the cart return either OCR-style or like entering the ice from the bench.
After completing the first length of the lot, repeato but with Angry Al Gore air punches instead of Bonnie Blairs because someone asked when the fighting part of hockey would come into play.
Mosey (or haul it) back to COT.
YHC has not posted often at Rebel Yell but thoroughly enjoyed the opportunity to celebrate manly things with manly PAX. Now more PAX know that YHC likes a good theme to a workout, digs deeeep into the Exicon for a change of exercises, and is a poor judge of time, as evidenced by running the workout long by 2 minutes and still only getting through half the Weinke.
The PAX were open to new exercises today and everyone agrees that starting off with Nancy Kerrigans at 5:30 AM is a little early for a test in balance. One Star must have played some serious Blades of Steel on NES or is a huge closet Cutting Edge fanboy because he has serious Bonnie Blair skills and entered the ice on the shopping cart return like he was the one who laced up the skates 1487 times in the NHL. Boitano had some strong punching moves, but no one wanted to ask if he was a goon in his pro days. And Wild Turkey beat out Happy Meal as the one who had the most fun surmounting the shopping cart return. Turkey rolled under and even took the highest route possible over the 8-foot signage railing, giving YHC a momentary fear of a Jim Cornette-Starrcade ’86 situation. Fortunately, that was not the case.
https://www.wwe.com/videos/jim-cornette-falls-from-the-scaffold-wcw-starrcade-1986
Good times at Rebel Yell and maybe YHC can finish the Weinke sometime soon.
ANNOUNCEMENTS
Thanks for the take out, One Star.
Camp Thunderbird
Friday August 16th – Sunday August 18th
UPDATE: Tickets on Sale NOW
The cost is $100 per person (plus the fees that EventBrite charges us). This covers all your lodging, meals, activities and more. The tickets are NON-REFUNDABLE, but they are transferrable. If, for some reason, you purchase tickets and cannot make it to camp you can transfer them to another PAX.
Enough talk, here’s the link to purchase your tickets: http://rebrand.ly/f3dadscamp
Any questions or concerns, hit us up on Twitter or email thinmint@f3nation.com.Hope to see you all at camp in August!
F3 Dads Camp returns to Camp Thunderbird once again this summer for a weekend of Fitness, Fellowship, Faith (and a whole lot of Fun) with your 2.0s.
Many thanks are due to Blackjack & Halfpipe (and F3 Metro) for all their hard work the last 6 years making F3 Dads Camp the amazing event that it is — one that our 2.0s don’t stop talking about and that we Dads look forward to all year.
This year they are handing the reigns off to Thin Mint and Mad Dog who will be running things with a group of PAX from South Charlotte who have stepped up to help. Fear not though, Blackjack and Halfpipe are providing plenty of guidance and have turned Dads Camp into a well-oiled machine so the camp will be everything you have come to expect, and hopefully more.
For now, you have 3 things to do:
Tickets go on sale 5/8/2019 at 8:00 AM EST.
Remember to follow @f3dadscamp on Twitter or join #f3dadscamp channel on F3Nation Slack to make sure not to miss any announcements.
The last few weeks at The Ol 87 Q’s have started venturing out to different parts of the AO. I wanted to push the PAX while staying in the grass roots part of the campus. Last night I finished up the weinke and drank a couple of adult beverages to keep the Q juices at a level that I could sleep. It worked until my phone buzzed at 4:40 am. It was Zin, “My back is tighter than a bull’s butt. I am out but go kill it DB.” I hope not to let him down. We get out the door to pull and see a lot of Gazelles. Let’s get after it boys. Lets hope for no train this morning. That would be disastrous.
THE THANG
Mosey down Kim Jung Hill and cross Providence up to the BB&T parking lot for a circle up.
SSH-20 Protractor-30 degrees/10 degrees x2 right into Heals to Heaven-20 right into WWII sit ups-20
Mosey to street behind bank. All out jail break down to the stop sign
Every street light coming back alternating Monkey Humpers-10 Imperial Walkers-10 finish at DreamChasers circle back for Six.
(audible)-Main Street Light poles. 10 bobby hurleys then bear crawl to next light. then jog to following light pole. Rinse repeat till you hit the end of main street and circle back for six. Pretty sure the PAX was mumbling under their breathe at this point and had a good sweat going but lets press on. No train but out in the distance I thought I heard, “guys?, Fellas?, Where are y’all at?”more on that later.
Mosey back to where it all began. Recalculating’s favorite 4 corners. Speed skaters-10 Mountain Climbers-10 Squats-10 and Parker Peters-10 for 3 laps. Circle back for the six to push them to get to their 3 laps. A lot of hard breathing at this point so we did a ten count. It is about this time Damascus comes jogging up, “Hey fellas. Just ran about 3 miles looking for you guys.” At this point the PAX really hadn’t asked any questions and things went smoothly. This was about to change.
Mosey down Kim Jung Hill and Q put out some cones on the hill. Rallied at the bottom. First set was a Kim Jung Hill suicide. This prompted 32 questions from Damascus. It was really 2 but just felt like 32. Second suicide started with one merkin at first cone and increased by 1 at each cone.
(audible) Had about 5 minutes left gather cones run up the hill and grab some wall at the church. Donkey Kicks-20 on own 30-Dips on own. apparently those were “weird” dips but dips none the less.
45 seconds left mosey back to the start and finish with 6″plank.
Moleskin
This was my second Q in as many weeks and I really enjoyed this one. After a brutal gear workout by Bottlecap and the white board of pain from Goodfella, I wanted to change it up. The goal was to run some more, keep everyone moving, and to keep everyone together. I audibled a couple times from my weinke but the PAX never missed a beat. I felt like we accomplished that today. It was awesome to everyone breathing hard today and a pleasure to lead this group.
Announcements
Convergence this Saturday in Ballantyne
Dasher on Q tonight at Clyent Dinner-Will BC actually make an appearance at his site? Will have to show to find out
Thanks Money Ball for taking us out.
Continuing with the theme this week of last-minute Substi-Q’ing, our brother, Boitano, asked YHC at 9pm last night to take his Dromedary Q today. Naturally, I accepted, but instantly defaulted to a familiar Q from Asylum on Monday. “The Whiteboard of PAIN”! The only difference was that we had 4 at Asylum, and one could expect to have more at Dromedary. I didn’t expect 26 though! So…let’s see if this scales.
Quick warmup around the parking lot with some SSH, IW, Plank Jacks, Peter Parkers…at which point I believe Ice9 started with his usual chatter/complaining about doing too much of one type of exercise. More to come on that…
The THANG:
Grab a Lifting Rock from the rock pile near the track, run to the cafeteria area of MRHS, and introduce the Whiteboard. The board contained (10) different exercises, starting at (100) reps for Exercise #1, all the way down to (10) reps for Exercise #10. Half way through each set, we would run a quick/short/hot lap down the sidewalk, around the chain link, back to the Whiteboard. After each exercise was completed, we ran a Full Lap around the Track (~.20 miles). You get the picture. Here is the list of exercises:
(100) x Bicep Curls (Ice9 voiced his opinion about how much he LOVES many reps of one exercise!)
(90) x Flutters
(80) x Dips
(70) x LBC’s IC
(60) x Squats
(50) x Freddy Mercury
(40) x Overhead Press
(30) x H2H IC
(20) x Merkins IC
(10) x Burpees OYO
Time was running out on us during the (40) reps of Overhead Press, so we eliminated the laps and knocked the last 4 exercises out in succession. Still a good workout overall, IMHO!
MOLESKIN:
The idea today, as on Monday, was to come together as a group, with the faster Gazelles circling back for the Six on each long lap. The Six worked just as hard as the Gazelles today, and it was great to see everyone looking out for one other. Shout out to Help Desk and Run Flat today…they clearly worked really hard to keep up and crushed it. I know the encouragement from the Pax really helped, too. Nice work by the Pax circling back on every lap. We all need it, we all deserve it.
Sorry to hear that Boitano spilled some Merlot last night, but we know he will be back at it soon to Q at Dromedary (right, Boitano?). Rest up, brother. It’s always a pleasure and honor to lead at F3, and when it’s at the great AO Dromedary, it is even better for YHC. One of the reasons why, after 2 years as Site Q of Dromedary, I have no intention on turning it over yet. So much to do at MRHS, but the track and cafeteria area seems to shelter the Pax from the morning student and bus traffic, and allows us to do our thing without raising any red flags from the school.
Thanks for always being a good steward of the campus and the privilege we are afforded to workout there. 40 total Pax at 2 AO’s today (26 at Dromedary and another 14 at Chiseled), midweek, during Spring Break for some is no joke. WUC/Swarm/Hive (or whatever we call it) is growing like crazy. We have something special down here and we will continue to recruit FNG’s, pour into and invest in the guys who need a push, support, and encouragement, and truly live out the F3 Credo: Leave No Man Behind, But Leave No Man Where You Find Him!
Until next time, fellas. Well…that next time is tomorrow since YHC is on Q at Pursuit. 5:15am at the Millbridge Clubhouse. All speeds and levels welcome. We will be running a familiar route.
My last post was deleted so this is an abbreviated version.
Mosey around parking lot to warm up with 15 x SSH, 15 x IW and 15 x merkins. Mosey down the Murderhorn to the rock pile, then head to the pool parking lot. 2 pax each run with a 55lb firehose to the end of the parking lot and back. Other pax 20 curls, 20 dips, 20 overhead press and 5 pullups. Flapjack until each goes twice. Roll up the hose and take turns carrying them back to the launch point. 7s on the grassy hill with Merkins at the bottom and jump squats at top. Grab some wall for 100 airpresses, then 10 x each leg can-opener. Done.
15 men gathered in a church parking lot this morning. Due to a scheduling glitch, I had the Q at Death Valley and Anvil. The DV guys caved quickly and agreed to a convergence at Anvil. Neither DV Site Q was at Anvil, so I’m pretty sure they still met at SCMS to catch up on the private school soccer goings on with Header. Interesting PAX list this morning – Flutie continues his spring vacation in Charlotte before heading back to the winters of New Hampshire; I brought an FNG (Crippler); and everybody’s favorite Olympic Silver Medalist, BOG, among other A51 all-stars. Prohibition was there too.
We ran around and did some stuff. There were rocks, islands, running, hills, sprints, people’s chairs, and what not. I thought it was a pretty well thought out plan. I love my weinke. The guys were quick to start giving back all the chatter that I normally give, so that was fun for them. They got started during the disclaimer (it did go off the rails a little), continued through COP (abbreviated), into the main event – lots of concern for how we would get the rocks back to their homes. Relax. They didn’t like the patio. They complained about getting wet on the grass and about the possibility of ant hills. My goodness. Stone Cold was offended when I called for HR Merkins on grass. Ickey took one last shot at the end when he noted that it was the lowest attended convergence ever. That may be true. It’s ok. Still, we got 2.5 miles, lots of merkins and jump squats and ended right on time. You may call the parking space merkins a time killer, Puddin Pop, but it was right there in the weinke.
Thanks for the opportunity to lead. I enjoyed the heckling and look forward to returning it for each of you.
So I needed to update the F3UnionCo Q calendar and realized Bernanke’s sign up was missing 4/16. I figured he was being sneaky and had a surprise Q lined up. #BenefitOfTheDoubt
But no, I should have went with my gut that it was a brain fart and he just missed a week. So with my new job I know I may be a little hit or miss for a while but had the ability to Q this week and offered up my services.
I didn’t get an answer until I saw a facebook post with a pic of my awkward transition pic from skater to rockstar mentioning I’m on Q. I did offer up my own pic of a more complete rockstar pic, not sure it helped my cause but figured it couldn’t hurt at that point. #TheGoodOleDays
At 0529 I gave the disclaimer and we were off for a #HairbandM… #HairbandHalfMile
* Due to the limited sleep the night before the events captured here may or may not be true. #SleepDep
COP
SSH x 25ish
Imperial Walkers x 20ish
Low Slow Squats x 20ish
The Thang
Partner up and line up! P1 bearcrawls, P2 runs to the 2nd “peninsula” (about 80 yards) then pinballs back to flapjack and continue the bearcrawl while P1 runs, continue alternating until you have bearcrawled to that peninusla.
LBCs while waiting on the 6, once the 6 are in, 30 LBCs in cadence.
That was so much fun let’s do it again! This time the sign at the end of the road is the point we are aiming for. (about 135 yards)
When done do Dollys while waiting on 6
Next line up again at the first light pole, 10 merkins, run to the next light pole 10 merkins and continue this until the end of the road. Shouts rang out of tall or short light poles? My answer, yes, all the light poles. (5 light poles=total of 50 merkins.) When done, squats while waiting on the six then 20 flutters in cadence.
Line up again, this time lunge to the first light, run to the next one, lunge to the 3rd etc. until we get back to the stairs by the parking lot.
The next Thang is a horrible version of 4 corners where we build on the exercise from the prior corner:
Corner 1: 10 merkins, run to the next corner
C2: 10 merkins, 10 wide arm merkins, run to next corner
C3: 10 merkins, 10 wide arm, 10 staggard (5/5) run to next corner
C4: 10 merkins, 10 wide arm, 10 staggared, 10 hand release merkins run back to first corner.
After all the bearcrawls and 50 merkins earlier I could sense the love. #PeoplePleaser Who needs their arms and chest anyway?
Next round!
C1: Carolina Dry… wait no change that to 20 monkey humpers #Mercy
C2: 20 Monkey humpers, 20 LBCs
C3: 20 Monkey humpers, 20 LBCs, 20 flutter
C4: 20 Monkey humpers, 20 LBCs, 20 Flutter, 20 Dollys? #SleepDep is kicking in
Last round
C1: 20 Peter Parkers
C2: 20 Peter Parkers, 20 Parker Peters,
C3: 20 Peter Parkers, 20 Parker Peters, 20 V-Ups
C4: 20 Peter Parkers, 20 Parker Peters, 20 V-Ups, 10 burpees run back to the start then run back to the cars and circle up on your six!
Mary
Flutter x 25 in cadence
Pretzel Crunch x 20 (10 each side) ic
Back scratcher x 15
Times up!
Moleskine
After a stupidly late night with maybe 4 hours of sleep I was thankful I got up to my alarm. I pulled in the parking lot that morning and saw an abandoned car, no doubt left behind by Glass Joe getting in a prerun, the mysterious dog walker that is always lurking with his pooch and a pickup truck parked just far enough away from the other cars to be sketchy at 0515, turns out it was sketchy, it was Horsehead making a rare enough appearance that I forgot that was his truck.
Overall it was a cooler morning which felt great, if Arsenal had posted he probably would have had 3 layers on… which is probably why he didn’t post. It was also good to see The Wall back out on a Tuesday!
There was a lot of complaining going on which I take as a good thing and yes it was a lot of merkins, about 150 of them. That was enough for Glass Joe to ask if I was doing another stupid merkin challenge… Nope, just a stupid merkin filled Q, Summer is coming so we need to step up the #BeachBod
Announcements
Nomad is in the midst of some life change and has relinquished his role as co-site Q of Thrive, stepping up in his place will be Full House!
Thanks for stepping up brother and it’s always good to balance co site Qs, Bernanke with the #Respect and Full House a #HateHate.
A solid effort was put in by all this morning and it is always an honor to lead!
Aye!
Hair Band
14 men won the battle over their bed this morning and joined me at Chiseled though one pax had an especially long fight and showed up 4 minutes late.
DICCS Given
Informed the group that today’s workout would be weights intensive and very low mileage. Bread Bowl with a rare smile from ear to ear – I believe I’m his new favorite Q.
5:30 – short mosey over to 10 & 12 lb dumbells already laid out.
WARM UP
10 In/Outs over the weights
8 Merkin/Row/Row with dumbells
6 Frog hops over weights
4 Burpees with a side jump over weights
2 Man Makers (Merkin, Row, Row, Stand Up, Curl, Press, Lunge, Lunge)
Run to Curb and Back
Repeat for time (initially said 5 minutes but it ended up being about 8 minutes). I think most got in 2 rounds. A few of the gazelles may have reached 3 rounds.
THE THANG
Circle up with small dumbells for a deltoid burn out. 20 front & side raises. 20 sunshines (might have been 15, it was burning). 20 rear delt flys. Repeat for round 2 with lower reps (15, 12, and 12 I think).
Bicep Star Fish – 4 bicep stations with 10 In/Outs in the middle. If there is a log jam – merkins until equipment free’s up. Stations:
20 Hammer Curls with dumbells (25, 30, and 35 lb)
30’s (modified to 21’s) with 27 lb bar. Bottom half curl, top half curl, and full curl.
20 Curl press with 20 lb slam balls.
20 Reverse Curl with 20 lb bar.
Tricep Star Fish – 10 Merkins in the middle. Merkins while waiting for equipment.
30 Dips on curb
20 overhead ticep press with heavy dumbells (25, 30, and 35 lb)
20 45 degree presses (works more shoulder and bicep than tricep)
20 overhead tricep press with slam ball.
Grab small dumbells for quick tricep burn out doing two rounds of tricep kickbacks. I think we did 15 and then 12 reps
Four Corners – 20 Shoulder Shrug with buckets, 20 Military Press with heavy dumbbells, 20 Curls with 27 lb bar, and 20 slam ball with…the slam balls. Merkins while waiting for equipment.
Bread bowl finished early and led Mary. I believe it was Posse (or perhaps Jingles – you know they look similar) that decided that after the 40 heels to heaven, perhaps bread bowl shouldn’t lead mary again.
Back to the small dumbells to finish out the workout.
Military Press Ladder down along with a hold ladder up. 10 presses, 9 presses and 1 hold, 8 presses and 2 hold….
20 Up Right Rows. 15 Up Right Rows.
Posse lead 20 Thrusters since he chose the exercise.
30 seconds left – closed it out with 20 merkins on your own.
MOLESKIN
Peak heart rate of 164. Average heart rate of 122. 524 calories burned. So whats the record you ask? We did all that without hitting a mile. Yes, for the first time (that I know of) WUC history a workout was done where a mile was not reached. Now some of you may scoff at that achievement – and perhaps may not call it an achievement at all; but I for one am proud to have been able to burn over 500 calories in 45 minutes while only hitting .94 miles.
Site FNG and new WUC member Open biscuit came out for his first WUC workout. He got his name while on a lake retreat with Bottle Cap, Mayhem, and Old McDonald last weekend. Open Biscuit because he works in IT (Open Ticket) for Bojangles. Once I learned he worked for corporate Bojangles – I began sucking up hard in hopes for dollar off BoBerry coupons – but alas it didn’t work.
Mayhem out for the second time and dragging Open Biscuit with him. Nice job.
Xerox just about took a 27 bar to my knee when I called out the final 20 merkins. Sorry for all the Merkins from one bad shoulder guy to another.
Posse rolled in 4 minutes late having barely won the fight with his snooze button.
Nails having lost the alarm clock fight several times in the last couple weeks finally over came and showed today.
Recalculating gave a grunt of displeasure during one of the star fishes which I took as a badge of honor. Good push today. You were one of the faster guys during the warm up.
Tupperware rolled in without head lights and without Rubbermaid. Perhaps the gif jokes were true. Whats the over under on number of workouts Rubbermaid misses now that Gavin has his license – 2.5 per week?
Jingles dropping my motto smoothly today. “If you have to ask, do the harder one”. Nice to see I’m rubbing off on you Jingles.
I love having bread bowl out to workouts. I don’t know why, but I do. I think its both seeing a young man push to be better and grow right in front of us mixed in with the fact that he has the comedy chops of a seasoned vet. Good work today. I believe we can all agree that we hated your 40 heels to heavens.
Rudy stepping into his site Q duties quite well. Arrived early and stayed late to help load/unload. Thanks also to the rest of you guys that assisted. Lots of help today which was much appreciated.
The Chicken was rocking the large lots shirt. I can’t wait to see what Lawson has in store for us as revenge. Good work today.
40 Pax across two sites today. Very impressive. I can remember (and not that long ago) being at a dromedary workout (before there was Chiseled) where there were only 12-14 guys. Now Dromedary is consistently hitting 20-25 a week with Chiseled numbers growing as the weather gets warmer (apparently some pax don’t like holding metal weights during below freezing temps – I will keep your names anonymous). Keep pushing and EH’ing friends and neighbors to come out.
And with that – I’m out. Enjoy your day fella’s.