7 men gathered in the gloom of Charlotte Christian School to get themselves right for Masters Weekend. YHC had not stepped foot on this AO in at least 2 (maybe 3) years and hoped the old Google Maps would provide enough detail to get him the lay of the land. It kinda worked. Here’s what happened…
A quick disclaimer (since YHC pulled in the parking with a cool 15 seconds to spare) was read and off we went for an extended campus tour warm up yog. We looked for missing blue doors and made sure the school master’s paper was on his porch. Circled up in the middle of the parking lot and did some COP:
Mosey to football field and make our way to the 50 to give Grandma a new diamond necklace. 4 spots. 4 exercises. Start with 10 reps at each station and increase by 5 each round. Going to 30 reps each.
Audible after round of 20. Replace Jump Squats for Turkish Getups. Replace Merkins with Dry Docks. Keep LBC. Replace WA Merkins with Romanian Dead Lifts. Restart with 10, move to 20 for second round. Check Strava for perfect diamond formation. (Note: Google Maps does not identify the 50 giant ant hills on Grandma Mountain)
Mosey to bleachers and partner up.
Part 2
Mosey down to track and out to side parking lot. Stop half way towards cars. Need a 2 minute time killer.
Back to cars for Mary
Done!
Skinny Moles:
Thanks for having me out today, gentlemen (and Gummy). It was fun to be back at Joust. It used to be my go to Friday workout for a long while. I will certainly put it back in the rotation! Great work by all. Lots of mummble chatter to start in the COP. Seemed like Gummy and DW had some important things to discuss instead of doing SSH. I should have upped the reps for Tulip and Yeti. They looked strong all morning. Gummy and Puddin’ just like…know each other. One would be half way up the steps before the other even returned as if they were reading each other’s minds. DW eagerly did not want to have a partner this morning. Smart. Smokey just kept pressing all morning. No complaints per usual.
I may not be the toughest Q, but even Gummy admits my workouts are fair enough. I’ll take it. I look at myself as a People’s Q. I could do 45 minutes of burpee broad jumps up and down Grandma. But I really have no desire to do that. Nor do I have the muscle mass to sustain that. I’m more of a runner at heart. I almost died during COP. Alas, I will return and make bootcamps a regular part of my life again. Maybe…
No announcements. Great takeout by Puddin’.
-Pro
PAX list never works right with TAGS. Missing: Escargot, Brilleaux, Titan, Champagne
12 men joined QIC for another installment of Centurion. Hops snuck quietly past the sleeping dog and backed in like a pro. Haze still made fun of him. Time to get down to business. Disclaimer given.
Thang
Mosey up Little. Right on McMahon. Cut through behind the bank and up to plaza at Carmel/51. Circle up.
COP
Mountain Climber x 15 IC
Peter Parker x 15 IC
Merkin x 10 IC
LOW SLOW Squat x 15 IC
Werkin x 10 IC
Mosey over to the stairs. Partner up.
Partner Stacks
Partner 1 does a lap at plaza. Run up to second floor, length of plaza, and down stairs back to P1. P2 does called exercise. Continue to target number.
Mary to regroup.
Mosey back down 51 onto campus to the base of Tartarus between Stairwell 1 and 2.
666
Start at ground level. Run up Stairwell 1 to level 4 and over to Stairwell 2. Stop halfway. 6 Burpees. Descend Stairwell 2 to launch spot. 6 Heels to Heaven. 6 repetitions.
Mary/Plank-o-rama
AYG up Stairwell 1 to level 4.
People’s Chair. 50 Shoulder Press IC
Mosey down the ramps to launch lot.
Dolly x 30 IC
COT
Moleskin
Even though Alf was not present, he dictated part of COP. The Mountain Climbers and Peter Parkers were essential to stretch out the hammies from Anvil on Wednesday. Thanks for that.
Titan changed his plans to post Centurion after visiting Twitter. He EH’d me 6 years ago. Thankful for that and the chance to workout together. He was out front. After pre-run and doing squats while waiting for the workout to begin. Dude gets after it.
Chelms was true to his Twitter word. He posted after tweeting he was 100% HC. Strong work today, as usual. Haze poked at form once that YHC saw. Solid response in the moment.
Speaking of Haze, consistent chatter. He sniffed out the set at Tartarus, but was not quite right. Yes, YHC is aware that the Triple Nickel is overplayed. Simple and effective. Tack on a rep you get the 666, another form of the Beast. The Chinese favor this number and equate it to something like simple and easy. Perfect for the 666 set today. Oh, and no low plank jacks today.
Champagne posted even though he pulled something in his hip. Brilleaux was doing his best to keep pace with Titan. Snuka continues to amaze with his speed. Flutter form, not so much, however. Escargot getting faster and stronger with consistent posts. Brushback in the house and working hard. Uncle Phil rolled in at the start buzzer, maybe a little after. Thunder Road steadily getting work done. Cheddar posted Centurion for the first time in a while. Didn’t get a chance to talk to him today, unfortunately. Glad he joined us.
6 years of F3. Not sure how many posts. 134 Q’s. First post was 4/13/2013. Dora on Q. Byron’s Birthday Bash was the name of the workout. Kicked me in the teeth. Wasn’t sure I’d be back. Wasn’t much of a runner and the number of squats was excessive. Was sore for a week. Made it back, thankfully. Appreciate the friendship and support, men. T-claps to Hops for the takeout.
Announcements
General Hospital will be at Centurion next week 4/19. Paper Jam on Q. Walking, core, mary for those on IR.
Runstopper on Q next week.
4/17 Death Valley/Anvil convergence at Calvary 0530. Gummy on Q
Mountain Goat has Benny on Q next Friday. He will run the Mermaid Challenge. Start at South Charlotte Middle. Run south on 51 to CCHS. Goal is level 4 of parking deck. Return. 60 minutes. Did it once in 59 minutes. 7.5 miles at 7:45 pace, to give an idea what it takes.
Keep praying for Red Rocks. He is making progress. Long road ahead.
PAX-Akbar, Das Boot, Deadwood, Gerber, Rockwell, My Pleasure, Loafer, Hollywood, Center Fold, Trojan, Herme, Tupperware, Chicken Little, Rudy, Foundation, Fuse Box, DoughBoy, Gator Cub(R), Posse, Deflated, Rubbermaid(R), Old McDonald(R), Dancing Bear.
There has been a lot of banter this winter about Dancing Bear going into hibernation since the number of fartsacks was getting out of control. Rubbermaid posted a meme yesterday that awoke a sleeping GIANT. The goal for today’s workout was to kill Rubbermaid, I mean for the six to get 3 miles. I sought weinke approval that it was a worthy beat down. Approval met, and we were off. Pulling in the lot the Q almost S’d his pants seeing the lot completely full. Stupid 8th grade field trip to DC
DCCS was reviewed and asked Posse for confirmation. Let’s Go!! Deadwood, “It’s actually let’s Mosey!” Thanks pal
That Thang
Mosied over to the front of the Middle School and circled up Leg stretch-Middle, Right, Left, and back to Middle Calf Stretch-Both Legs Imperial Walkers-15 Low Slow Squats-15
Mosied Back to the beginning for light pole exercises down to Transporters Shed-circle back for the 6
High Knee Slaps-15 Monkey Humpers-15
Mosey over to the high school parking lot for partner 4 corners
Corner 1-Heels to Heaven-15 Corner 2-LBC-15 Corner 3-American Hammers-15 Corner 4-Imperial Walkers, I mean Mountain Climbers Dang it-15
Partners go in opposite directions and when they meet do 10 squated hand slaps
10 count and then Mosey to school and grab some wall
Donkey Kicks-20 on your own Squated Air Presses-20 in cadence Squated Jabs-20 Q forgot to mention 20 each arm. Dang it. We did 3 sets and the Bear had to motivate PAX to get on the wall. Sorry Fuse.
Mosey to front of Middle School
Keep same partner. One person ran the loop Other partner did AMRAP-Dips, Step ups, and Inclined Merkins
Ran out of time. Mosey to corner of parking lot, hit the corner and give it all you got to the finish.
It feels good to get back out on more of a consistent basis. Everyone got in at least 3 miles plus various pain stations. The heart rate stayed up today and proud of how everyone pushed themselves today. Honestly, thanks for the support and banter to carry me through a tough winter. It was much appreciated. Thanks for the support and the opportunity to allow me to lead Hooch. He led from bed this morning. HEYO!!
Announcements
Chicken Little sending link on free driver safety course sponsored by UPS
Fuse and kids are getting baptized on Sunday. Congrats on your new journey with Christ.
New Region is forming, and it is exciting and great thing not a bad one!!! Think about different areas you can lead and contribute to the group.
Kids play going on tomorrow. Gator Cub to send out a link
Thanks to Akbar for taking us out.
5 pax + 1 fng = 6 of us roasted in the 81 degree temps. Good number for my 1st Q.
DiCCS given, Mosey and stretch.
The Thang:
At each light pole: rotated thru 15 Speed skaters 15 – LBC’s & 15 – Tuck Jumps.
Mosey’d over to Spirt Trail for 10 Hill repeats, 15 – Diamond Merkins @ top of hill #1, 20 – Tricep dips @ top of hill #2.
Dasher gave us a 10 count to Recover. Thought I lost the FNG, but we found him.
Circled up for 10 Carolina Dry Docks, 10 Monkey Humpers, 20 up/down Planks.
Mosey to School wall, stopped 30 yds short and bear crawled in. Wall sits, air presses, Mike Tysons, and lunge walked our way out of there.
Mosey back to light poles for more LBC’s, Speed Skaters and Tuck Jumps.
Circled up for more … Dasher took us home with Hammers & Flutters. Ended with Mountain Climbers. Then COT.
Moleskin:
Great work by everyone. Thank you for allowing me to lead you on my first Q, it was definitely an honor and highlight of my day!
It was awesome to have Anthony Connotillo @Turnpike back and bring a FNG, Guy Defazio, now named @Tollbooth. After all can’t have a Turnpike without a Tollbooth!
@Turnpike and @Tollbooth both pushed hard today, real hard. @Turnpike even got in a pre-run, very impressed. @Legalzoom was right there every step of the way, no shaking that dude. I couldn’t lose @Dasher or @bottlecap either, and both posted for Floater this morning. #studs #amazing.
Announcements:
Guy and Anthony invited everyone to men’s group at Five Stones, called the Forge, Wednesday mornings, 6:15a. Now studying “Authentic Manhood”.
Anthony @Turnpike announced the M and he are working hard to have a 2.0, let’s pray that happens soon!
I had the privilege to take us out.
10 men made the right decision and gathered at 5:30 at Matthews Elementary to start their day off right. YHC switched things up today and went with a mostly upper body workout. Disclaimer given and we took off to the driveway beside Mac’s for COP.
After hearing complaints about false advertising for an upper body workout, we went right to Jack Webb, up to 5 (kind of) and back down to 1. Q got excited and skipped numbers, or he just couldn’t count correctly. I believe we went 1, 2, 4, 3, 5. No reps were missed and the crowd kept me honest.
We then did an Indian run to Baucom Park for some circuit work.
Repeato with Decline Merkins.
Mosey back to FBCM side parking lot and partner up.
Repeato decreasing by 1 until done.
At this point Q heard no more complaints about this being an upper body workout.
Mary
Mosey to the wall for some PC
Mosey back to launch and time was called.
Moleskin
Seems like I always comment on the weather, whether good or bad. See what I did there? I’ll claim my getting older. The weather was fantastic today though! Temps in the 50s with no humidity. We’ll take that as long as we can get it.
Great to see Blue Hen and Nomad back out. Come back anytime fellas.
Somehow Tweetsie acquired a F3 Boone t-shirt despite never having posted in his hometown.
Lots of chatter and conversation this morning. As always, great getting work in with the Thursday morning crowd.
12 pax (including 4 Meatrunners and 1 Meat Rucker) made it to this week’s edition of Meathead for their beatdown. YHC was home for a chance and had to beg the Q from Gerlado. Geraldo graciously swapped, whether the pax liked it or not, and the date was set. What follows is a loosely organized retelling of the event.
The Thang:
25 swings, 10 windmills, 25 swings, 20 IW, 25 swings, 10 halos each way, 25 swings
Chest Press (3 sets of 5 each side) 20 swings to finish
Lawn Mower (3 sets of 5 each side) 20 swings to finish
Shoulder Press (3 sets of 5 each side) 20 swings to finish
Up-Right Row (3 sets of 10) 20 swings to finish
Squat (3 sets of 10) 20 swings to finish
Deadlift (3 sets of 10) 20 swings to finish
Curl (3 sets of 10) 20 swings to finish
Tricep extension (3 sets of 10) 20 swings to finish
Flutter Press, Leuganis, The Lean
Moleskine:
This is based on YHC’s hotel workouts when on the road for work. Same exercises, similar order, similar reps. The minor detail not mentioned is the all these exercises were done in cadence with a slow “positive” action and a quick “negative” action. Think the Low Slow Squat, 3 count down and a single count back to start. Slow “positive” quick “negative”.
This one hurts. It’s a long burn and for each exercise with minimal down time between sets. This keeps the blood flowing and muscles working. It also lets you squeeze in a full weight circuit in 45 minutes. For those keeping track today’s workout got you 260 swings.
Surprisingly, the mumble chatter was light today. YHC will just assume the pax were saving their energy for the workout.
Our Meatrunners today: Fletch, Purell, Chin Music, and Bratwurst were regretting the decision to get those extra miles in somewhere around the second set of squats.
Bratwurst brought a friend, Snooki (spelling?) along. YHC is hoping Snooki wasn’t scared off.
MAD, our solo Meat Rucker, needed an extra challenge and kept the ruck on for the workout. Good showing out there!
Voodoo came in hot, but probably has serious jet-leg from his trip to visit the Blarney Stone.
Tulip was the silent killer. Gotta keep an eye on the quiet ones, they’ll kick @$$ at the workout and ask for more.
Plasma is making a regular showing at Meathead. Great to see you again, and can’t wait to see the vQ. Thanks for letting YHC lean on you during the post workout stretch.
Cooter was coming off IR. YHC couldn’t tell from his form today. Glad to see you again, brother! Stay healthy!
Bulldog was surprisingly low-key this morning. Normally quick with the mumble-chatter. YHC will assume he was in awe of the awesomeness of the Q.
Announcements:
Paper Jam started a new workout for those coming off IR called General Hospital. Spread the word for pax that are nursing an injury and stay safe out there. No other major announcements for today.
Thanks to Cooter for the take-out.
Tags: Bottlecap, Deadwood, Dancing Bear, Chainsaw, Rockwell, Damascus, Schedule C, Toto, Loafer, Fuse Box, Dasher, Hollywood, Trojan, The Knish, Moneyball
15 pax sampled fare from afar before we got down to business. Mistakes were made this morning, mistakes were made. Here’s how it went down:
DiCCS issued. YHC reinforced my status as “not a professional”. First mistake was me announcing 4 new moves I’d borrowed from Johnson City F3 that YHC was sure would deliver results for the pax and complaints/cheats from Briarcrest. Second mistake was saying we weren’t going to be on the streets. Off we went. Within 15 seconds Dasher informed me the road we were on was in fact, a street. I told him it wasn’t a real street. He bought it.
Mosey down #KeithJongHill strategically placing 4 cones on the path down the steepest bits. Deadwood started guessing what YHC had in mind, but grew concerned with the cone count. “I don’t like where this is headed” and “How many of those things do you have?”, were his two most memorable comments. Complete the mosey down #KJH past the vet clinic to cross Providence (mistake #3). Mosey across the street to that building with the nice parking lot. No idea what that place is or what they do, but they have nice black top.
Warm-up…sorta
Mistake #4 was skipping SSHs in favor of Motivators. A “Motivator” is supposed to be something like a deconstructed 4 part jumping jack counting down from a number. I picked 7 IC. It goes full SSH (7IC), half arm SSH (7IC), No arm SSH (7IC), Hops (7IC). Mistake #5 – YHC screwed up Motivators. It was good as the pax weren’t as motivated to try the Motivator as I’d hoped. Audibled out of that into Mistakes #6,#7, and #8.
Johnson City called them Picking Cherries. Basically IC Moroccan Night Clubs with palms up (#6) and then palms down (#7). 25IC each. This did not go well. BC went full Frack on me. In fairness, the explanation was null. Also in fairness, it was possibly the most worthless exercise move this side of the Bear Crawl. Mistake #8 was what they referred to as the “Shoulder Pretzel”. Arms extended, bend elbows and touch shoulders and then touch traps. 25IC. I banged this after 5. Mistake #9 Merkins on my count. Meant to stop at 15, but accidentally stopped at 16. Hamstring stretches for Lou. Had to get back in his good graces after the earlier debacles! Enough, mosey to bank lot for a little partner work. 25 Dry Docks and we were off.
The Thang:
Partner up. Mistake #10. We had odd number of Pax. Partners run opposite directions and hand slap merkins. Sets of 5/4/3/2/1. Grab some wall with shoulder presses. Partner wall sits and presses while other partner runs lap. At each corner Dry Docks. 3 laps per partner. Sets of 5/3/1.
Mosey back up Providence towards Waxhaw. Mistake #11 cross Providence in a disjointed, not-all-together manner. Jog to bottom of #KJH. Once we made it to the designated starting place we had to wait on some pax. Not sure if one was peeing and the other was holding it, or if one was peeing and the other had a light on it or exactly what was going on up there. Anyway, finally, something challenging-ish.
Deck of cards: Hearts=Hand release Merkins / Diamonds=Diamond Merkins/ Clubs=Carolina Dry Docks/ Spades=Squats
Mistake #12, selecting a workout with multiple outcomes/instructions. Naturally, Damascus had questions about how this portion worked. At each cone, do the exercise. 4 cones and then finish climb to laundromat for burpees. 5 burpees first time, 4,3,2,1 and then run back to the bottom
Card 1: 10 Hand Release to the top then 5 burpees / Mistake #13 lost cards momentarily, but thankfully found by Damascus. Card 2: 10 Dry Docks, burpees / Card 3: 11 Squats / Card 4: 10 Dry Docks / Card 5: 7 Hand Release
I think that’s how that bit shook out. Mercifully made it back to COT.
Moleskin:
Good work by everybody. Thanks for the patience with the #MistakeFest this morning. John Maxwell said, “Fail early (check), fail often (check), but always fail forward. All you newbs out there…don’t let fear of failure keep you from leading a workout. The screw ups are worth the laughs, I promise! Oh, but when you do screw up, be sure to come up with something brutal to make up for it/them and get even with the pax who complain!
Announcements:
Damascus debated with himself about what the upcoming workout schedule was. Convergences are going on all over the place. Check with him…or don’t
Congrats to Trojan landing the new gig. We’re glad Deadwood convinced himself he convinced you to come. We’re glad you decided to come that first time and have continued ever since. Good on you, man. We’re lucky to have guys like you in our group. Thanks for speaking up. Next step…VQ!!!!
Bottlecap took us out.
25 Pax made it out to MRHS this AM to witness a 51 year old white-haired guy with a “lethargic” F3 name who drives a “chick car” perform his 2nd Q (is this a run on sentence?). I’m not sure if they came out to see if I could actually perform the task or if they thought… hey this guy is old, has a “low energy” F3 name and drives a Mini Cooper so how hard can it be? Anyway… let’s find out. DiCCS given and we were on our way.
Warm Up
The Thang
Moleskin
Everyone really pushed themselves this AM and it was a good mix of young (some teens) and old (you know who you are) and I was pretty much overwhelmed by “the crowd.” Thanks to Dana, Fiji and Goodfella for helping me keep “the cats herded.” Also, thanks to Bratwurst and Dasher for leading Mary throughout the morning. Hopefully the PAX got what they came for… and/or deserved.
Announcements
6 great men showed up at the workout this morning at Conviction. The group was small but they all pushed themselves in a a fast pace mix bags of tricks the Chicken had up his Feathers.
The Warm Up
2 laps around island to make sure no man was left behind
15 low slow squats
20 imperial walkers
Calf Stretch
20 Mountain Climbers — and we are off…..
The Thang
Small run around parking lot to long road coming into school
Run towards island at every other light pole do 3 burpees ( 10 poles)
Run back to start and alternate sprinting and relax run ( do this twice)
Mosey to front of school for some bear crawls ( love me some bear crawls)
bear crawl from gate to stop sign – 3 merkins, bear crawl from stop sign to light pole- 3 merkins, bear crawl from light pole to light pole – 3 merkins. ugh….
Mosey to Play ground area or otherwise called Chucky’s playground by Tubberware for some partner work-
partner up and one partner lunge walks while other partner runs around track, when he catches his partner 3 hand slap merkins then continue- each partner does two laps.
Mosey to covered area near buses and get in groups of 3 for the bear crawl/ merkin/ plank ladder– all partners are in plank position in a line from front to back all team members do a merkin then guy in back bear crawls to front then team will complete another merkin- all guys need to bear crawl 3 times.
Mosey around buses then get in group to complete merkin/air presses- jack Webb style- 1 merkin/ 4 air presses – got to 10 merkins and 40 air presses.. NICE WORK..
Mosey to front of school for one last press before time is out
Wall squats/Squat/Jabs- Jack Webb style– wall squat to full squats 1 squat/4 jabs- got to 10 full squats and 40 jabs– just in time.
Moleskin
The lunges around the track and the burpee ladder pretty much ruined my day but I am proud to have led such a great group of guys this morning. Few learnings from todays workout-
Tupperware- has only one speed and does not fully understand how to run slowly
Rubbermaid- should always be counted on to pick up the Q when he is out of breathe and cannot count anymore – thank you
Hermie- although has missed a few workouts still has it and pushed himself today- great job man
Bonhoeffer- 3rd time working out with this man and he always impresses- dude killed the lunge walk
Woody- 1st time working out with him and hope not the last, he pushed through and he is no stranger to killing the bear crawls unlike me.. hate them..