Nice long mosey around the perimeter of Anvil campus to get started…
SSH x 15 IC / IW x 15 IC / Merkins x 10 IC hold Mtn Climbers x 10 IC / LS squat x 15 IC
Grassy knoll: bear crawl up& over, plank walk back to start (x 2)
11s on columns: derkins and jump squats
Deck o’ Cards (benches): Hearts – CDDs / Diamonds – diamond incline merkins / Spades – jump up squats / Clubs – HR burpees (Pax draws twice)
Sprints: 50% of max, 75%, AYG
Rocks: 21s curls (x2); run around light pole; ring of fire holding rock above head
5 HR burpees, AYG to light pole…back to launch
Mary: Fred Merc x 15 IC / Diamond merkins x 10 IC / Flutter x 20 IC
Great crew working hard out there. Nice to have Flutie Flakes out with us again, circa 2016. Few grumbles about hazardous conditions for the mosey around campus, but what fun is F3 without some risk of injury?!
Shoulders were smoked after the grassy knoll, and was quickly regretting the 11s derkins call but it was on the weinke. Just roll with it.
Pulling out the deck of cards was an oldie but goodie that I remember from a few of my initial posts back in 2014. Swear I shuffled but first draw was a joker, followed by just about nothing but spades.
Appreciate the push by the pax today, as I was smoked but required to keep up with your strong efforts.
Appreciate the takeout Lorax. Praise for Red Rocks returning home, and continued prayers for healing.
Clear cool morning, quick disclaimer
Moving COP (x4): 5 burpees OYO, 10 merkins IC, 15 LS squat IC, 20 Freddie Mercury IC
Rocks for lifting (4 sets with reps 10/15/20/10); run to far pole and back in between
Curls / Squats / Skull crushers
Partner Work (2 full times through)
Partner 1: run to benches for ladder (ascending 1-6, jump up followed by Irkin)
Partner 2: run down to light pole for 10 burpees OYO
Back at mid-point: 10 handslap merkins (flapjack)
Wall sit: presses / wall sit Indian run with 5 merkins run to end
10 HR burpees OYO
Flutter x 25 IC / LBC x 10 IC / 3 burpees OYO done
Good old-fashioned work today. All the pax pushing through and little complaining (i.e. Gummy nor Spack in attendance). Slight grumbles as Q was on repeat (hence record skip) during the moving COP. More reps equals more gains.
Appreciate the opportunity to lead this crew of gentlemen every time.
Great Monday morning to get some much needed exercise in. The men of Base Camp arrived in numbers and were ready to roll.
SSH x 20 IC / MC x 15 IC / LS Squat x 15 IC
Ring of Fire
mosey to track for 4 x 100 (exercise at each corner)
Lap 1: 10 burpees / 20 WW2 situps / 30 merkins / 40 Freddie Mercury’s
Lap 2: 10 burpees / 20 WW2 / 30 CDDs / 40 flutter
Lap 3: 10 burpees / 20 WW2 / 30 wide arm merkins / 40 Fred Mercs
Lap 4: 10 burpees / 20 WW2 / 30 merkins / 40 flutter
Sidewalk up hill: 5 squats / lunge walk to top / 5 jump squats x 2
Parking Lot: (partner up) 100 combined merkins while partner runs down to far light pole and back
Box cutters x 15 IC / LBC x 15 IC / 2 burpees OYO
Joe Davis Run for Recovery – March 9 https://joedavisrun.racesonline.com/
Update on Red Rocks – out of ICU, but still determining the extent of the stroke and recovery https://www.caringbridge.org/visit/bradsherrill2
It took about 5 seconds before YHC was hearing the audible boos from the crowd (Gummy and Spack of course) due to a perceived lack of ingenuity. I’d like to see you guys try and plan a full 45 minute workout……..oh wait……you mean all F3 workouts are 45 mins? My bad.
Good chatter today (Gummy and Spack of course). Nice to see Hannibal out working off the cruise ship cocktails. Hipaa ran 4 miles in; impressive. Solid work put in by all (except for whomever plastered their undershorts on the last mary exercise of the 4×100….repugnant).
Merkins x 10 IC
Mtn climbers x 10 IC
LS Squat x 20 IC
10 HR burpees OYO
Bear crawl across field; backwards run back
Partner up: Partner 1 run across and back; Partner 2: Called exercise (AMRAP)
Round 1: CDDs x 2 rounds
Round 2: Freddie Mercurys x 2 rounds
Round 3: Diamond merkins x 2 rounds
Round 4: plank hold x 2 rounds
Covered shelter tables:
Partner 1: run down to baseball bleachers; Partner 2: Called exercise (AMRAP)
Round 1: jump up into squats x 2 rounds
Round 2: Dips x 2 rounds
Track: Latin 400 (called exercise at each corner x 4)
Lap 1: 10 HR burpees
Lap 2: 20 merkins
Lap 3: LBCs
Lap 4: Flutters (DNF – time expired)
Mosey back to launch:
The Panthers hangover was well played out amongst the Pax today. Numbers reflected that downtrodden Pax were unwilling to get out of bed. Despite that 13 true men of valor got the H up and did hard work. Job well done.
All vets, no disclosure (implied), let’s roll….
Wide-arm Merkins x 10 IC
Peter Parkers x 10 IC
Mountain Climbers x 10 IC
LS Squat x 20 IC
Freddy Mercury x 20 IC
The Beast (at medians near 51)
Round 1: HR merkins
Round 2: Squats
Round 3: Diamond merkins
Round 4: Jump squats
Round 5: CDDs
Round 6: Freddy Mercury’s
Bermuda Triangle (x3)
Grassy Knoll: plank walk across width of grassy knoll; 10 jump squats
Playground: 10 pullups
Round-about: 10 Mahktar’s
Curls, squats with rock, merkins on rock, skull crushers on 6
I rushed in with 2 minutes to spare as my garage door spring broke this morning and had to scramble to find M’s keys. All good. Runstopper asked if I did my hair this morning, negative, and promptly also praised my nicely trimmed beard. Why thank you RS!
Haze was very pleased with the call for wide-arms right out of the gate, and again complimented my LS squat rotational prowess.
The Beast is meant to be 6 rounds of 6 called exercises at 6 stations; at least that is what I understood. Anyways, got some flack for the call to do the HR merkins and squats down and back #aggressive. HR merkins continue to suck; Lorax mentioned it may have been the earliest his arms were shot at F3. I agree. Snuka was flying; has to be PEDs right? Utah receives kudos for his version of the jump squat aka bunny hops.
Also received some kind feedback on my version of the Bermuda triangle. Hey, it had 3 locations, doesn’t that constitute a triangle? no matter how obtuse? Boom! Several refuseniks on the plank walk, not sure why but will investigate. The Mahktar’s call was again highly appreciated from the pax and don’t think I heard a single complaint.
Rock work had to be abbreviated due to time. But this is where Haze saved the lives of many men. During the call for skull crushers, in the parking lot drive, Haze selfishly alerted the pax to an oncoming car. Thank you PH. Seriously…should have moved those off the thoroughfare.
Puddin Pop took us out with a thoughtful prayer touching on how blessed we are to have our health and this group. Aye.
Until next time.
An amazing day for work as the temps dipped and the grounds dried out. 15 were ready for the Friday beat-down. As follows:
Mosey up to Panera shopping center
Imperial squat walker x 10 IC
Mountain Climbers x 15 IC
SSH x 10 IC
Partner circuit work:
P1 run the shopping center circuit while P2 performs called exercise (flap jack)
Round 1: 200 HR merkins
Round 2: 200 squats
Round 3: 250 Freddy mercury
Mosey over to planet fitness shopping center (where Haze and myself truly feel at home/accepted)
Partner derkins 20 each
7s: jump squats at top and bottom
Mosey back to school
Partner up again:
P1 called exercise at benches by school entrance while P2 runs to parking deck staircase 1, up to top and back down (flapjack)
Morning temps were pristine for sweating out the work week. Happy I was in CLT to Q as my flight getting back from NY last night was iffy at best. Good amount of chatter today, most of which was either Q hazing or just calling out one another on form.
Champagne got us started with a request for Q to increase the volume in COP. I admit, a bit weak on the imperial squat walkers….hey i’m just trying to keep in rhythm. Swiper was well pleased with the IWs…”you don’t call IW in metro”. Well, this ain’t metro, south CLT loves the IW. I agree though, IWs are weak, but the squat adds some redeeming quality.
Champagne kept it rolling during the partner work, wrongly accusing the Q of stealing from Bananas Q at Hawks Nest this week, and then brazenly calling out Bugeater on his freddy mercury count. Good stuff. By the way, HR merkins are brutal. We should make all merkin calls as HR. You can’t cheat if you do them correctly.
Club 9Round was on point this morning. Complete with a bouncer at the door. The thumping music was a good distraction for the pax. I’m not positive but I think Swiper went in for at least 1 drink; “1 chocolate martini please, extra sweet”.
Swiper commented on why he doesn’t eat at Jack n the box as we passed by, “because of the owner in the commercials wearing the big head”. I thought everyone just didn’t eat there because the food is garbage.
Enjoyed seeing the old WWII hero/security guard again this morning. As he watched us struggling up and down the deck stairs Runstopper vaguely overheard calls to “pick up the pace” and “you should have seen me in my day”. Appreciate the encouragement.
Announcements: 1 chair left for the Charlotte Marathon/Speed for Need (5k portion); continue to keep Cooter in your prayers as he goes through radiation; pray for those affected by hurricane Michael
It has been quite some time since I’ve Q’d. I’ll spare everyone the explanation/excuses and get to the workout. Great to be back at the helm.
Warm-up with light mosey including butt kickers, high knees and backwards run. Much to the delight of Haze who remarked “wow, an actual warm-up”. You’re welcome.
COP: Merkins x 10 IC / LS squat x 15 IC / Imperial walker x 10 IC / Burp n merk up to 5 merkins
Grassy knoll circuit: bear crawl up and over the knoll, plank walk back to staring position, lunge walk perimeter of bricks x 2
Merkin ladder: 1 up to 10 from curb to curb across parking lot
Groups of 3 and do the following:
Ring of Fire: always a real crowd pleaser. All pax were extremely excited about this call.
Head to end of parking lot by launch: Plank up; AYG to launch when I say go, but first let’s hold it and go 6 inches. Another well received call subsequent to the ring of fire.
Mary: Flutter x 15 IC / Freddy Mercury x 15 IC / 10 diamonds OYO
Wonderful morning and great temps out there today. No one fell behind and everyone pushed to their personal limit. Apologies to Haze as Q errantly accused him of heckling. Of course I was simply taking a 50/50 shot at it either being Haze or Spackler; confirmed it was Spackler asking when warmup would be done. Q was also highly praised for his ability to rotate with compass-like precision during LS squat. I credit my 3 years (with no degree) of engineering in college for that skill. Haze serenaded the pax to the obligatory Johnny Cash ring of fire and we are all blessed for that experience.
Mermaid made a great mention that September is national suicide prevention awareness month. It is very easy to fall into the trap of hiding our difficulties and not confiding in our community when we are facing depression, anxiety, etc. Please be aware that many of our brothers and families are facing great struggles and may not be reaching out for help. We are instructed to love thy neighbor, so remember that everyone is valued and loved in God’s eyes and we can be the light for someone in need. Mermaid and I have both lost family members to suicide, and are more than willing to talk to anyone that is facing these issues personally or knows someone who is. Mermaid took us out.
A pleasure and an honor.
Alarm went off at 5am and i immediately checked outside to see a steady rain. My first thought was “wow would i love to fartsack”, subsequently followed by “there’s a preblast, everyone will be fine, i won’t be missed”, and finally “they’ll probably only be 3 of us like my last sofa wib q”. Alas, duty calls, get dressed you bum and get going!
I went through the standard routine: drain lizard, brush teef, apply 1 extra swipe of deodorant as top layer over yesterday’s base, neglect to address my Semi-Gloss ‘esque morning hair, hock up sinus crud, cry, drink water, grab rancid work out gloves, proceed to AO.
And here’s what we did:
Opening mile: new route https://www.strava.com/routes/3411508
Batting cages: (very aggressive in hindsight)
Run through field back to baby track and repeat.
6:06 wrap-up by 5-0 for closing mile. Done.
Most completed 2-2.5 full circuits.
So Bushwood called me out yesterday in the preblast comments for not coming up with a catchy name for this workout, and i’ll admit it was a lazy miscue on my part. So i came up with The Manmaker. I also considered Legendary Loop and others but they were lame. This workout contained a fair amount of upper body work thus the name. It will be back.
Rumor has it Sundancer knows someone who spilled merlot thrice. Voodoo may or may not have been partnered with that person and was subjected to witnessing.
Kirk partnered with me despite my reluctance and pulled me the entire way. Thanks for the push. One day i’ll learn to not try and keep up on the opener…it wouldn’t be today. On my last partner derkin set i thought i was either going to spill or collapse; luckily neither. We all know Kirk is fast but his motor is impressive. He was stronger on the partner carries with me on his back at 190-195 than i was with him on mine and he’s 170.
Welcome to our brothers GOP, Sloppy and Becky from the Valley AO (new AO check it out). Great work out there today. This workout was not easy and you all crushed.
I saw strong work being put in by everyone. Icicle and Bel Aire stood out on the circuits. Voodoo and Talk Box pushing a strong pace on the closing mile.
Honored to lead and get stronger with you brothers.
Opening mile: new route https://www.strava.com/routes/3411508
Run through field back to baby track and repeat.
6:06 wrap-up by 5-0 for closing mile
The M has been selfishly taking away my Wednesday workouts to pursue her own fitness aspirations. That’s going to have to change. Missed the Anvil crew and was happy to be back. No new guys, only 2 site FNGs (Swiper and Sundancer)…let’s go.
Moving COP: no time for circling up
Awesome being back to Anvil and at the Q spot. Wasn’t sure i was going to make it today, as around 3:30 i awoke for the day to a wonderful stomach issue. I’ll spare everyone the details…though i did burden Voodoo, Sundancer and Chanel with the deets…sorry #isharedtoomuch #besties #hopeyoucaneattoday.
Strong crew today; people were blazing on the AYGs #leadingfromthemiddle.
Great to have a couple brothers in Swiper and Sundancer that i’ve met since hitting SOFA WIB join us. Everyone should try this workout. Seriously the hardest workout in F3 off Rea Road at 5:30 that meets at Olde Providence. Fast dudes.