On Two Wheels and No Sleep
YHC was nominated to Q as a way to get me out of the fartsack. It worked.
The Thang (no surprise)
20 x SSH in cadence (IC)
20 x Imperial Walkers (IC)
10 x Merkins (IC)
Mosey to the Fitness Trail
count off by threes
3 stations, 3 rounds
1. 10 Pull-ups
2. 15 Burpees
3. 20 Supine Pull-ups
Plank-o-Rama
Mosey to Small Hill
Set of 7s on the hill
6 squats, 1 LBC
5 squats, 2 LBC
Up to 4 Stop
10 Merkins at each St Light and the Stop Sign
40 Merkins total
Mosey to the Photo shoot Lake
MT Special Backward Bear-Crawl up the stairs
Mosey to the Loading Dock
1 min wall squat + 25 air-press
Rinse-Repeat
Mosey to Ballantyne Village Deck
Run to the top
5×5 Merkin Challenge
Regular, Wide, Diamond, Stagger Right, Stagger Left
Run down stairs, Up Stairs, back down to bottom
Thin Mint led Ab workout
Mosey back to Launch
1m Boat-Canoe
Thanks for the nudge Tolkien. Enjoyed leading the PAX. Saturdays at Stonehenge are the best!
Solid crowd mixed with old-new pax. Always a pleasure. Covered some ground and managed to smoke shoulders in the process.
Seeking Lows and Highs
Wait…. the Panthers play at 830 tonight. Maybe we should stick with the cancel plan.
Disclaimer given and 8 non-BRR brethren strided off into the morning gloom in search of 4 miles and OCR obstacles.
Frehleys: Can we do Pull-ups today?
Wingman: Sure
The Thang:
Run to fitness trail and discuss the improvements (thanks Smokey). Now please build a bridge to the greenway.
Group 1: 10 Pull Ups
Group 2: Imperial Walkers
Flapjack
Mosey to Kid Pond Loop
10 Decline Merkins on the fishing dock ropes. Decline.
Bear Crawl the Bridge
Two Times over the Patio Wall.
Bottom of Bagpipe Hill
All you got to the top. Plank waiting on the six.
1 min wall squat on the bridge
20 air presses in cadence (up/down)
1 min Al Gore, wave to traffic
Mosey to the corner of Ballantyne Commons
LBCs waiting on the Six
20 Monkey Humpers In Cadence (Crown Pleaser – people are gonna see us.)
All-You-Got to the Entrance of The Golf Glub
Plank on the six
Cross the Street to the JJ Red Hots Fountain
20 Dips On your own
Reapto
Mosey up toward Ballantyne Commons
wait an usual amount of time for the light.
Fahvra does merkins on his own.
Across the Street and to the BV deck
To the Top and plank. 20 Heels to Heaven at the top.
20 Fluttah
Back to bottom
10 Step Ups at the appt Fountains
Mosey to the Base of Ben Nevis
All You got to entrance of neighborhood
10 Merkins at each entrance, Wait on six
Back to bottom, same thing
Time is running out. Head toward Home.
30 Merkins on the Way at various stations
20 LBCs
Circle-Burp
The Course
https://www.strava.com/activities/705816110
Thine
Thanks to the group that showed up this morning. We were all about the same pace but needed to let Favrah break free every so often. YHC had planned on Ballantyne Meadows hill too, but we ran short on time. A few 10 counts but we needed them. Tried to find the lowest point and the highest. I think the bottom of Ben Nevis ended up being that point.
Little bit of the same ole
YHC wasn’t exactly sure what the weinke was going to be for today. Rolled up on time counted numbers and we were off.
The Thang
Disclaimer Given
IW x 25 In Cadence (IC)
SSH x 25 IC
Mountain Climbers x 25 IC
Mosey to the Fountains
Find a partner
Set 1 – Flapjack (FJ) – Two Times Each (no total count)
P1 – Jump-ups (box jumps) on to ledge
P2 – Lap around two buildings
Plank Waiting for the six.
Various arm movements and a round or two of 6 inches.
Set 2 – FJ – Two Times
P1 – Dips
p2 – Lap
Plank Waiting for the six.
Various arm movements and a round or two of 6 inches.
Set 3 – FJ – Two Times
P1 – Decline Merkins
P2 – Lap
Squats waiting for the six – get weight of toes. knees behind toes.
Mosey to the Lot
Burpee Broad Jump between the parking lot islands.
LBCs waiting for the six.
Mosey to Hamburger Hill
Find your partner again
P1 – Up/Down the Hill
P2 – Merkins (no total count)
FlapJack 5 times
Mosey to particular Spot in front of Theater
Mary Time!
Starting/Stopping position is 6 inches for all called
Dolly x 25 IC
Fluttah x 25 IC
Rosilita x 25 IC (was it rosey or LBCs #fog)
30s left, All You Got to the Stop Sign
Look out for the traffic, try to stop at the Sign.
Thine only Naked Moleskine
Yes, we’ve done this workout a million times, but you get out what you put in. YHC was smoked, and by the look of it, others were as well. Solid effort by everyone today. An assortment of a lot of familiar faces and a few new ones too. YHC met Hail Mary, Lochte and Messi today. All were working real hard and continue to show up. Keep at it guys. It doesn’t get easier, you just get stronger! Aye!
The Best Days End in Tears
Posted on behalf of Muppet (QIC):
A total of 44 Dads and their 2.0s showed up at the BullRing for YHC’s VQ. Fitting that the VQ took place at F3Dads, because F3Dads is where YHC made his first appearance at F3.
The Thang:
We circled up at the BullRing for some warmups:
10 SSH
10 IW
5 Daddy Elevators (YHC’s 2.0s all want to do it at the same time so modifications were welcome)
5 Jack Webbs
After the warmup, we moseyed walked down to large lower field to see the main events. After a failed countoff of 1s and 2s, the rules for the first game of Dodgeball were explained. The main difference was that if you had a ball you were not to run with the ball, you had to throw it. We played 3 rounds of Dodgeball in which Messi (Bunker’s 2.0) pretty much dominated all three rounds.
After Dodgeball was over, YHC explained the next game was to be Kickball: Dads v. 2.0s. Rule change: Dads have to kick with the non-dominant foot and instead of running the bases, the Dads had to bearcrawl the bases. After the kids batted twice and the Dads once, we ambled back up to BullRing for COT.
Moleskine:
- From the chatter YHC heard, there was some excitement about the Jack Webbs. Always a crowd pleaser. Takeaway for YHC #1: Just because I didn’t Double Dip this morning, doesn’t mean others didn’t. Cobains.
- After roughly 4 seconds of playtime, the “don’t run if you have the ball” Dodgeball rule was loosely enforced. Takeaway for YHC #2: Don’t alter rules of games that everyone knows how to play already.
- Also, YHC’s female 2.0 during Dodgeball cried because someone threw a ball and hit her in the hand. Takeaway for YHC #3: Teach her how to dodge.
- After the “bear crawl only” rule was announced, YHC overheard at least one “I already worked out today”. #winningfriendsandinfluencingpeople See Takeaway #1 above.
- Some very impressive kickball skills and strategy from some of the 2.0s. Takeaway for YHC #4: Make sure all of the kids know how to run bases. Don’t assume their Dads have already taught them this valuable life skill (we are all looking at you, Tolkien).
- The “use your non-dominant foot to kick” variant was probably the right decision, but no one realize Wingman was so ambidextrous.
- F3Dads is harder to Q than YHC thought it would be due to the broad age ranges. Hope it was enjoyed nevertheless. Takeaway for YHC #5: The best days end in tears
- YHC has only been attending F3 since the beginning of the summer and I cannot thank you all enough for the support shown thus far and the opportunity to lead this group. #someonehastobethe6 #whynotme
Announcements:
- F3Golf – Sign up, Also donations still being taken for hole-sponsorship on behalf of SOBs
- NFL Play60 is cancelled for next week, however, there will be F3Dads. Announcement is forthcoming.
Where guards aren’t in cars
18 Men (1 FNG) arrived early for on a Friday to partake in an off-course beating.
0515 – And Were off.
Mosey to the Wells lot and Circle up.
20 Imperial Walkers In Cadence (IC)
5 Front-Lunge IC
5 Side-Lunge IC
Shoot across Johnston and up the hidden trail and wait on the six and bridge
20 SSH IC
Down the backside of the bridge and back on to Johnston to left of Ramp
Be careful to not tumble into the on-ramp traffic trying to get to work before the rest of the up-town crowd.
Run up the hill and and back down
Instructions given to go as fast as you want to picnic tables in Torringdon Business Park.
LBC while we wait on the six.
Island Merkins x 10 x 5
Mosey inbetween buildings and grab yourself some ledge
10 Dips IC
10s
10 Dips IC
Mosey to bottom of Parking Garage
10 Jump Lunge at each Transition (4×10) on the way up to the top
10 more if your Thin Mint and Favrah (3-post FNG)
Mosey Inbetween Staircases and count-off by 2s
ones go the left, twos to the right.
1. Down the stairs
2. 10 Merkins in the middle
3. Up Opposite Stairs
4. 10 Burpees in the middle
Repeat 4 times. Three floors.
Mary was led by the PAX waiting on the six.
Mosey to the hotel entrance on Community House
at each drive on way towards Ballantyne Commons and MetLife do called excercise in order
1. Merkins x 10
2. Squats x 10
3. Carolina Dry Docks x 10
4. Burpees x 10
Plank-o-Rama wait for six
Next set is back to Ballantyne Corporate
1. 10 x Jump Lunge
2. 10 x Merkins (???)
3. Monkey Humpers
Mary – wait for six
Remember your number and line up for Indigenous People Run To Johnston
1s go first, 2s follow behind
Not satisfied with the mileage take the long way back to get 4.12 miles.
Course on Strava
Moleskine
Welcome to FNG Snookie. He hung with the crowd the whole workout.
Shout-out to recent FNG Favrah. His third post, in 3 days (The Maul, Rebel Yell, The Brave). He was killing it out there.
Haggis was overheard going on about the perfectly good business park right here while coming down the pine straw on the crossover bridge. #newterritory, #bravenewworld. Soft Pretzel landing his 2-week fresh foot right in a puddle. Walk on, great having you out there today. Keep coming back. Ringer and One-Niner always pushing the pace. The swish-swish of Frasier’s shorts is unmistakable. Bratwurst doesn’t know a one from a two but least took the penalty burpees for no red. Frehleys left his mark all over the course. Surprised? Nard-Dog was responsible for at least one of those. Mario, great job on two years man! Killing it. Fire Hazard appears to be right back at it after a hiatus. Bunker blew through the course with fire in his eyes. Cookies, keep eating the cookies. Raw. Thin Mint has become a regular down in SOB land and giving some of the regulars a run for the money. Burnout, left nary a mark on this go round. Clear rubber. Goonie, YHC wishes you had the other name, but you constantly impress with your speed. Keep killing it.
Honor to lead you all today.
Hope you enjoyed the new territory. YHC has more (#dirtyshoes)
Announcements
F3 Golf Hole Sponsorship – The SOBs are sponsoring a hole. Give money to Paper Jam or Wingman
F3 Dads at 9a at the Bulls
NFL Play 60 is Cancelled
A few good laps
Is it time Tuna? Lets roll.
20 Imperial Walkers In Cadence (IC)
20 Side Stradle Hop IC
5 Front Lunge IC
8 Side Lunge IC (distracted)
20 Mountain Climbers IC
10 Merkins IC
Mosey towards Smoke
Take a lap around to get everyone familiar with the course of 7 stations, However, only start showing people at station 3.
Use lap to start with 14 merkins (station 1), 13 merkins (station 2), 12 merkin…..
circle back on the 6.
Mosey to Firebirds
10 Civilian Count Dips, 5 seconds rest, 5 Times
5 Derkins, 5 seconds rest, 5 Times
Mosey toward Theatre
5 Burpees half-way
5 Burpees at wall
Wall Time
1 minute on the wall with 20 air presses
20s recovery
1 minute on the wall with 20 air pressses
20s recovery
1 minute balls-to-wall with right air high, left arm high if ya got it.
5 balls-to-wall merkins (berkins? balkins?) or 10 merkins (2 choose berkins)
Circle Up for Mary
Starting position is 6 inches for all excercises, we didn’t set em down once
20 x Dolly IC
20 x LBC IC
20 x Fluttah IC
20 LBC-american hammers? IC
20 x Rosalita IC
20 x Chippy Cross IC
Thine
Workout in a bag? Check! Was it followed? Sort of. Need to recalibrate the lap.
Great effort by everyone. Kotters to Wild Boar. Great seeing you out there again. Sorry for the running! Last day as Site Q. The Commish and Cheddar are holding the fort down! #ISI
Announcements
Consider donating to SOBs sponsorship of F3 Golf hole. Cost is $100 and monies benefit F3 Leap. Bring money to Mario or YHC.
Happy Hour tonight at Brazwells at 7p
SummersEveRun also from Brazwells (4 and 6 mile options). Stay for HDHH after. #deodorant
Convergence at BaseCamp on 7/4 0700a.
Cool Morning in CLT
Spent a lot of time on maps as usual. Trying to come with a good plan.
Weinke in pocket and 6:00 on the dot. Off we went…
Mosey to the Corner with Stone Sculpture
20x Imperial Walkers In Cadence (IC)
20x Side Stradle Hops IC
20x Low Slow Squat IC
20x Mountain Climbers IC
Mosey to the bottom of Ballantyne Village Deck
Fireman Ed mumbles something, laughter ensues. 5 burpee penalty
Run to top of Deck
At to of each ramp do 10 merkins for 60 Merkins
Go down the stairs, back up the stairs
Do 10 jump squats at bottom of each ramp on way down for 60
Circle back for the six
Head to the end of the deck for people’s chair
sit for about a minute
20 air presses
Instructions given on my mark All-You-Got to the other end of the deck
People’s chair for about a minute
20 air presses
Oon my mark All-You-Got to the do not enter sign near up ramp
Slow-burn LBCs x 20 IC
Round 2 to the top of the deck
10 merkins on way up for 60
Down Stairs, Up Stairs
10 Jump-Lunge (5 a leg) at each down ramp for 60
Circle back for the six.
Mosey to Costigan Park
Count of, split into 3 groups of 3 and one group fo 4
each group take a corner
20 Merkins, 15 dips at fountain
20 Wide-Armed Merkins, 15 dips at fountain
20 Diamond Merkins, 15 dips at fountain
10 Burpees, 15 dips at fountain
10 more Burpees waiting for the six.
Mosey back across to Ballantyne Corporate
YHC off by a turn so assemble for mary-merken combo.
starting position is 6 inches
20x Flutter IC, 10 Merkins
20x Dolly IC, 10 Merkins
20x LBC position, clasp hands and twist LBCs (no idea), 10 Merkins
20x Some Other Ab workout, 10 merkins
Mosey the long way home to finish right at 7a.
Thine Only Moleskine
Great morning in CLT for a workout. Could not have asked for better weather in June
Stairwell was a bit unpleasant but at least did not come with a ‘uptown funk’
All you got, gathered a few grumbles from the pax
Pax very happy to get into the open from the deck
YHC tried to keep up with Haggis on the all you got. He just gets faster as he goes
Fire Hazard killed it round 2, maybe his recovery is over.
Muppet was showing a strong display out there, only been a few weeks, keep it up brother.
Marketimer should patent the long-sleeve summer combo. Solid work!
Triple 7, ran in/out to workout this morning, was worried he’d miss us, but the keen eye (or late) Q saw
him and wasn’t gonna leave him. Great work!
Thin Mint is blazing fast,
Frasier was so fast in the deck YHC thinks i was still going up when he circled back for the six!
Outback and Soft Pretzel left nothing on the tank today, solid work out there guys!
Swiss Miss also showing a strong display. Keep it up and you will grab that bridge victory in March!
Fireman and and Turkey each took a turn at the 6, IM3 in action!
https://www.strava.com/activities/612759815
Weaver Hill
22 for Hill Weaves
The Thang
Mosey over to theater lot for starting procedures
SSH x 25 IC
MC x 25 IC
LSS x 25 IC
Over to Weaver Hill
- Complete 150 merkins
- partner 1 do the weave on the hill and run back
- partner 2 merkins until return
- complete 2 weaves each partner. LBCs plus 15 more merkins for weaver group #1.
Down the Horn
- 5 burpees at the top. It’s Cinco after all.
Pool house
- 22 guys so count off by 3s
- #1 – 15 pull-ups, round 2 swap to knee-ups or feet to face??
- #2 – squats
- #3 – 25 derkins at the pic-a-nic tables
- Move as group to next station. Two rounds
- 5 Burpees
Back to Rock Pile
- Grab something fun
- 25 Curls up-count
- 25 Overhead press up-count
- 25 Tricep Extensions up-count
- Repeat
Bottom of the ‘Horn
- Do what you need to get to the top
- LBCs while you wait
Mary in the lot
- Starting position is 6 inches. All excercises
- 25 x Dolly IC
- 25 x Fluttah IC
- 25 x Rosalita IC
- 5 Burpees
Done
Naked Moleskine
Big group with some newer faces. Long time for YHC since a Q at Rebel Yell. Maybe even back to the old site at polo ridge. Really. Thanks for the opportunity to lead. Been out of excercise and out of commission for last 4/5 days. Struggled a bit on the horn but still tried to deliver something the PAX would enjoy. As always there are some crazy-fast guys running up that hill as always. Crazy site seeing all 22 going up that thing.
Announcements
- Sign up for the Service Opportunity at Providence Presby
- Thanks for the takeout Strawberry.
First Q at da Vinci
Could be YHCs first Saturday Q. no. really? At least for a long time. That is for sure.
With weinke-in-a-bag in the pocket and recon and mapping done the night before, 6 men launched at 0700 for a good workout.
The Thang
IW x 20 IC
SSH x 20 IC
Mountain Climbers x 20 IC
10 Merkins – Civilain Count on my call. Down, you say 1
.5 Mile Loop
Start/Finish at the fountain in front of Banana Republic
Lap one. Fellowship pace.
20 dips on fountain
Lap two – Bratwurst theory. It’s half a mile, so… 1 mile pace? Ok. Go.
Pax may optionally take inside loop around McAlisters and TCBY
We pick up a Pax along the way (Outback). Now we are 7.
Mosey toward Jos A Bank
High wall across and stand backward and grab the railing.
20 leg lifts. This looked great on paper and still did the trick. Small lip on brick sticks out.
Strategery need to keep shoulders from popping out. Go higher up or lower down.
Mosey toward Blakeney Heath
Planned to use the small wall behind the toy store for step-ups. 5-0 was eating donuts there so decided to keep rolling. Mic Check led us in Merkins and Plank-o-rama waiting on six. Wait where’s Kevin (loogie)! Circle back and find him. Somehow thought we were doing .5 loop again. Q Fail there. Regroup and head back up Blakeney Heath.
10 Merkins – Civilian count at corner of Knightsdale and Mitchell Glen
New territory found. Unlimited rocks of all sizes.
20 Curls
20 Overhead Presses
20 Tricep Extensions
Repeato
Playground
Leave the rocks behind (set down quietly) and head out towards playground on Blakeney Heath
10 Full Pull-ups. 5 if you need to.
20 Original Sit-ups.
Repeato.
Mic Check called 5-2-2-1 on the second set. Great Call!
Autumn Applause
Apparently a PAX lives on this street and he didn’t make workout this morning. Should we wake him? Decided better of it. At each intersection we alternate
Willow Tree – 10 Burpees
Huntland – 10 Merkins Civilian Cadence all the way down,up
Stags Leap – Somehow we missed this. It was on the wienke.
Fieldcroft – 10 Burpees
Mosey Toward Launch
10 Civilian merkins at Blakeney Heath
10 Civilian merkins at Launch as we wait for six.
Mary
Starting position move is 6 inches for all exercises
20 x Dolly IC
20 x Flutter IC
20 x LBC IC
20 x Heels to the Heavens IC
Done. 3 Seconds over
Thine Only Moleskine
Covered some ground today. Original Route said 2.5. Finished around 3.5ish.
Was worried at 655a YHC would be only PAX. Bunker, followed by Loogie, Mic Check, Cable Guy, Marlin, Outback all rolled in. Great second F with a smaller crowd.
Great job to Mic Check, Bunker and Marlin, Cable Guy – you guys flew around the 1/2 mile. YHC had 4m so i can only guess you guys were near lower 3s??? Sweet.
Nice job modifying Loogie. And you mananged to pick up Outback along they way!
Loogie thanks for hanging in there with the merkins and rocks with the shoulder. Hope it feels better soon.
Outback – a 10k, Stonehenge and da Vinci? Amazing energy level. #F3Strong
Thanks for taking us out Mic Check. An honor to lead you all this morning.
Murdermudrunhorn
15 men showed up this morning to push limits and experience one of the many pains from the mudrun
The Thang
20 Imperial Walkers IC
20 SSH IC
20 Squats IC
20 Mountain Climbers – wait, that didn’t happen because I temporarily couldn’t remember the name to tell the pax
Mosey to the bottom of the Murderhorn
plank and yell and Chipotle for his plankange (arse in)
Instruct pax we are going up the ‘horn once and leave it out there.
Mic check was already at the top before instructions were done (smokeboots)
Wait at top and plank for six (various movements)
Mosey to behind Theater
Mudrun up-and-over simulation
For YHC one of the hardest things is mustering the strength over the dirt mounds that are scattered about the mud run course.
Use the hill behind the theater as a looped course:
- Up/Down twice
- run flat
- Up/Down twice
- Up stairs behind hill to road
- Perform exercise at each sidewalk lamp along Elm
- 10 merkins
- 20 LBC
- 10 burpees
- 10 American Hammers (aka russian twists mic check, mmm-k)
- plank for six
- Repeat with increase in reps to 20 on called excercise
Those hills! Those Hills – far worse than mudrun, but you get the idea. Strong work everyone
Dips, Step-Ups and Derkins
Mosey to Firebirds
20 Dips IC
20 Step Ups (10/each) OYO
20 Derkins
Repeat – YHC was struggling on this set of dips thanks to Bounty Hunter’s brutal beatdown yesterday at Bagpipe. Almost called it a 15 on second round.
Mary
Mosey to start we have 5ish minutes
Starting position move is 6 inches for all excercises
20 Dolly IC
20 Fluttah IC
20 Rosalita IC
30 LBC IC
20 Bicycles IC (Speed up toward end to reach 615, blew it, 10s)
Thine Only Moleskine
Thanks to everyone. This was YHC’s 3rd year anniversary date. I moved Fire Hazard a week early and bumped Goonie as well, sort-of. Tried to keep us moving today and the PAX followed. Great crowd.
Mic Check on the unbelievable push up the hill. Someone get that guy a watch. I think he owned it today.
Here is the workout from today. You can see the Hill Loop for mudrun training we did.
https://www.strava.com/activities/506778591
Thanks to squid for always having just the right words to take us out.
Announcements
Sign up for mudrun, Fire Hazard keeping a list of free-agents.
Join F3SOB on slack. Send @trentjones a shout-out on twitter if interested