Author Archive Bananas

AMRAP AM

This was a simple plan to test overall strength and fitness, outdoors, with a rock and some rock and roll.

AMRAP:
30 Merkins
30 LBC’s
30 Thrusters with lifting rock
30 Curls with said rock
30 tri extensions with rock
Run a lap

Moleskine:
Good times out there this morning. I am impressed that nobody spilled merlot as I felt that I got close. The plan was to get a total body workout with legs, abs, chest, tris, bis, and what we could hit on back with thrusters and merkins. As it always does there was not much mumble chatter until we got towards the end and delirium kicked in. Funniest comment of the day, and I’m not certain who said it, was why would I want to see Axl Rose live, that’s just a fat Axl Rose singing to a fat me. Thanks for letting me lead fellas, and signup to Q Dromedary on signup genius to get your payback.
https://m.signupgenius.com/#!/showSignUp/10C0D4BAEAF29A46-dromedary

Also sign up for golf! www.f3golf.com It’s next week and will be a great day. Nobody works on Friday anymore, get out there. Sign up as a single or as a group. We will pair teams.

Also signup for Spartan races and Ragnar. CSAUP events are always a good time.

Sound off on how many rounds you completed and any other impressive or hilarious things you witnessed.

De-Hydra

9 for a thick aired workout this AM

The Thang:

SSH x 20 IC
Merkins x 15 IC

Run to HT Parking Lot

At the fountain:
5 Rounds of 10 Decline Merkins, 20 step ups, 20 Dips

Run down to Abbotswood Dr. hang a right and run to intersection of Abbotswood and Summerlin
Plank it up

Run up Summerlin until just before speed bump and then make your way to the top while completing 100 lunges before the stop sign.

Run back to OP playground

5 rounds of:
5 Pullups
10 Dry Docks
20 LBC’s

To the field and partner up for one round of 80 total merkins
P1 run to batting cage
P2 Merkins
Flapjack

Back to Lot for 6-7 MOM
Rotating calls for mary
back to Q
40 Merkins OYO
40 Dry Docks OYO
40 Squats OYO

Recover

Moleskine: I believe this was my VQ at Hydra, if not it’s been years. I had a plan to run and to hit a total body workout, details were TBD but I think we got there. I knew we would need to keep it moving when I saw the cast of characters I was dealt this morning. A fit and eager bunch… This site is really strong with so much to do and endless opportunities on and off campus. I look forward to coming back and adding back to my rotation. Thanks to Good Hands and Puddin Pop for having me and hopefully I can get in the mix on the Q rotation as well. Props to Queen for getting out there on the runs and doing the fastest 100 lunges….ever. Buttermaker made sure to get his reps in and may be a little suspect of the group as a whole on finishing their reps which is always the case. Harley called me out on the final 40/40/40 asking if I was running a 4 corners offense which took me a minute due to O-2 deprivation…yes, yes I was. When I sent off the MOM in rotation I expected more of the Pax to give more than a 10 count and it bit me. Nice work fellas. Sign up for golf – http://f3nation.com/2016/06/15/3rd-annual-f3-golf-classic/

Nobody likes a sandbagger

21 men showed up for the camel and the sand at Dromedary.

The Thang:

20 SSH IC
15 Merkins IC

Group off into groups of 3. Take 1 35-40 lb sandbag per team.

Big lot laps of catch me if you can.

Lap 1 – P1 Run with sandbag
P2/3 15 Merkins and chase, rotate accordingly
Lap 2 – “” CDD’s
Lap 3 – “” Lunges

Head over to the hill for rotation of:
P1 – Run to top of the hill and 10 wide arm merkins
P2 – Sandbag Curls
P3 – Squats
Until team reaches 200 total curls

P1 – Run and Diamond merkins
P2 – Thrusters
P3 – Flutters
Thrusters to 200 total reps

P1 – Run and 5 burpees at the top
P2 – Tricep extensions
P3 – Freddy Mercury’s
200 total tri extensions

Line it up for Indian Run with all sandbags staying up front. The constant handoff of the sandbags is a winner.

Moleskine:
Great group and great weather for a workout this morning. I had 9 sandbags and was planning for 18 max pax but of course we outdid ourselves. Quick audible to 3’s and we were off. There are some super fast and super strong guys out there and some of both! Hopefully all have the sand out of their eyes and ears by now and where ever else Turtle may have got some. Backsplash set the tone early for our squad in a full sprint with the sandbag, and there were reports of Doc McStuffins running a full lap with a sandbag and not being threatened by Good Hands and Rockwell. Some of the groups were more or less efficient making it 3 legs per lap. Thanks to all of you fellas for coming out. Welcome to Kevin who was named “Princess” but the conscience of our site, Bratwurst, offered up Vizzini which is a less harsh name from Princess Bride. Keep coming back and spread the word.

Judy Choppin

8 ninjas showed up for a workout that Diamond Dave would be proud of.

The Thang:

SSH IC x 20
IW’s IC x 10
Merkins IC x 15

Hill for 11s dry docks
11 at top 11 at bottom
10-10
9-9
“”
1-1

Run down to long benches for
3 rounds
20 derkins
20 dips
20 lbc’s

3 rounds of:
20 step ups
Run up hill to street
25 squats
Run back down
25 monkey humpers

Up to field : Partner Up

P1 field sprint
P2 Dollies
Flapjack
Rinse and repeat

P1 run with 15 Merkins on other side of field, run back
P2 rosalita
Flapjack
Rinse and Repeat

P1 run w/5 burpees
P2 bicycle
Flapjack
Rinse and repeat

Back to lot
Circle up for 6 MOM
Rotating cadence calls, each pax calls the rarest, if ever performed, ab exercises.

Recover

Moleskine:
I knew early that I would need to work hard this morning as we didn’t have a big bunch but we did have a fit bunch. The hills and dry docks set the tone for me and heated up the legs pretty well for a legs and abs intensive workout. Veteran and chatty group for sure. Rhapsody was killing it out there. He has fully recovered from whatever got a hold of him and then some. Beast. Orange Whip, Squid, and Pop Tart meant business as well. Horsehead and Simba made sure to remind me how much they have missed me this far north in an insulting and backhanded sorta way. I hope you boys have a nice break and thanks for showing up!

Skunk

20 tough guys rolled out for a little bit of skunk in the 32 degree spring weather.

The thang:

Ssh x 20 IC
IW x 10 IC
Merkins x 15 IC

Grab your bell and head to the big entrance close to John St.

Farmers carry with Merkins chasers until we run into construction fence. 25 two handed swings and then carry own bel up to front lot in front of church.

Keep your partner for:
P1 Lap
P2 two handed swings
Flapjack
Rinse and repeato

Round 2: teabag squats
Round 3: clean and press
Round 4: snatch
Round 5: flutter press

Back to top lot for 6MOM
50 swings non-stop
LBCs
Rosalita
Protractor
20 Snatches

Moleskine: chatty group with limited attention span which must be from city water. Don’t have as much prob in U-Co workouts. Savvy veteran move from the overly trusted Header this am. Dollywood was crushing his group on the lap runs until about 2/3 the way in, after ample sandbagging Header decides to go all in with one hard run and make an obvious scene to gain attention as the winner. lesson learned Dollywood. Great to see Robinhood out today, much respect! Sorry to surprise the group with the Q but Good Hands gave it up with a “sore back” which rhymes with “fartsack”. I may have smoked myself as I’m not as consistent as I should be but hope you got your money’s worth.

Next man up

11 showed for what was certain to be brutal with Snowflake on Q.

COP
IC
SSH
IW
Merkins

Off to the school for
Side Slappers x 10 = BTW with one hand slaps
To the Benches/Tables
2 Rounds of Box Jumps x 16, Dips x 16, Derkins x 16
Snowflake goes down on IR with a back as John Fox would say.
Crabcake enters
Mosey to back of school for partner work
P1 up and over the wall around the flag and back
P2 LBC’s
Flapjack, Rinse and Repeato
P1 Merkins
P2 Run
Flapjack
Rinse and Repeato
Plankorama

Mosey back to front lot for some Starfish w/
5 Burpees in the middle
Starfish
Merkins
Squats
Heels to Heaven
LBC’s
2 rounds

3 MOM with Burpees to finish

Moleskine: The tone was set early by Snowflake who meant business so much so that he went kamikaze and took himself out. Pax relaxed thinking we may have dodged a bullet on this warmish morning only to be sideswiped by Crabcake. We kept moving with lots of reps and more burpees than this guy likes to do. =>1
Flipper and Landshark continue to impress by showing up and working hard with their pops, Old McDonald.
Found out that Frack only works out about 11 times per week which is about 11 times more than the national average, maybe he should change his name to Freak? Glad to see some of the old guys and new out in the gloom and big thanks to Crabcake for jumping in. Prayers out to Snowflake and all the boys from Shop Dog. BTW Shopdog is going to be smoking some Q, byob, and watch some hoops at his place on Saturday afternoon… reach out to him if interested. Sound off on anything I missed.

-Bananas for the collective Q’s

Run and Push

17 pax on a beautiful morning for some running and some reps.

The Thang:
SSH x 20 IC
Merkins x 15 IC
Plankorama

Group lap with 20 Merkins at each corner (Big Lap). Wait for all pax to finish reps before resuming run to next corner. This was to keep us together and so that we all did our reps.

Lap 2 same deal with 20 squats at each corner.

Indian run to middle school tables/benches

20 decline Merkins
20 step ups 10 each leg
20 dips
Run a lap on the track
Plank/People’s Chair with air presses until all are in.

Rinse and repeat

20 incline Merkins
20 LBCs
20 Carolina dry docks
Lap on track
People’s chair with air presses

To the field:
Partner up, P1 sprint the field and back
P2 Merkins and flapjack until team reaches 200.

AYG across the field, backwards run up to lot, COT.

Moleskine:
Nice group of F3’rs today. Big props to Flipper and Landshark for joining the big kids at recess this AM. As you may have noticed I wanted to move it around this morning. We knocked out 300+ Merkins and 2.5 miles. Good work. Enjoyed seeing everyone after a couple of weeks DR.

Double Dose

The boys were looking eager for a double dose of the pain train today and although you are a fit bunch I hope I stung you a little.
16 strong, just the perfect number for x2…

The Thang:

SSH x 20 IC
Merkins x 20 IC
Stretch it out
Good mornings x 15
Two hand swings x 20

Partner up like sized bell:

8 x 4 double swings
8 x 4 double clean and jerk
8 x 4 double chest press on back (decline)
8 x 4 double snatch
8 x 4 lawnmower each arm
8 x 3 double goblet squat
8 x 4 double press

50 Swings without stopping

Moleskine: The workout was planned to make guys work, I trust it hit the ones who wanted it… Turkey Leg and Fletch were on the Union County line running like coyotes when I saw them from my warm car on the way in and still made it in time.
Witch Doctor was killing it today as usual, Destiny bringin it as WD, and leave it to Horsehead to throw up in his mouth and skip it into my ankle…fellowship. Busch showed up in his sleeping bag just in time and jumped into the heavy weights literally in his sleep, beast.
Good to see POP out there swinging some iron, he’s only a runner in the daylight, there’s a monster inside trying to get out! As always, this is an awesome site and I appreciate the opportunity to lead the guys in S. Charlotte that are struggling with High T.

Chilly Rocks

11 posted for a strength builder this morning.

The Thang:

Quick jog to warmup
20 SSH IC
20 Merkins IC

Grab a lifting rock from the pile and head over to the small track

Place your rock on the ground, run a lap.

5 Rounds of
20 Curls
20 Merkins
20 Squats

2 Laps

5 Rounds of
20 Shoulder presses
20 Lunges
20 Tricep Extensions

3 Laps

50 Shoulder Presses
50 Merkins

Return the rocks to their home.

6 MOM
20 LBC’s IC
Protractor
20 Flutters IC
20 Rosalita IC

Moleskine:
It might not be as original as the Pax would like but effective for certain. I like the small track work in between the lifts, and the high reps hopefully brought the less ambitious rock selectors back to the crowd a bit. Lots of finger pointing, rock envy, and complaining this morning which always makes it a little more entertaining and hopefully is driven from a place of pain and aggravation as any good Q looks to create for the Pax. Everybody worked hard and I only heard one person admit to skipping reps…. it sorta rhymes with Fart Worst. Speaking of which, one of the pax to my left apparently layed down some thick methane for his bros who were breathing cold clean air up until that point. It’s all part of the experience Russ. I’m sure Bratwurst is going to tell me that it’s not all methane, that it contains nitrogen, hydrogen, etc… just like he killed our dreams of shooting stars, Santa, and the Easter bunny this morning. You have to have friends that give you the hard truth I guess. Stumphugger is not easily peer pressured, his rock was pumice and he was proud of it. Grease Monkey must be doing high weight low reps at the gym, complaining of curling a rock 20 times with 20 inch biceps…not buying it. Nice to see Tuck out, go see him at Blakeney on Saturday morning, new workout coming to town.

Rockin

12 Strong for a rock intensive workout at Dromedary.

Warmup Lap
SSH x 20 IC
Merkins x 20 IC
Bows x 10 count
6 ” x 10 count

Jog to the rock pile and pick out a lifter

Back to the station to set the rocks down then take a lap (1/2 of big lot)

5 sets of:
10 Upright Rows w/ rock
20 Merkins
30 Thrusters w/ rock

Lap

5 Sets of
20 Curls w/ rock
20 Lunges w/ rock (10 each leg)
20 Overhead tricep extensions w/ rock

Take the rocks back to their home

Lap

Circle Up
50 Merkins OYO

Moleskine: Great group pushing it hard out there today. Not a typical boot camp but should have been a full body workout. Mumblechatter was minimal outside of Bratwurst and I lobbing softballs at each other between sets. Great to keep seeing new faces at Dromedary. Please go on signup genius and sign up to lead a workout, you guys are all ready and the best part of this is getting new workouts from different Q’s. Thanks for allowing me to lead today.