10 Pax should up for the unadvertised version of Joust. Great weather, specific disclaimer “please don’t smash your face today” and off we went.
The winkie called for bookend miles, but after two laps around the track, I already made the the adjustment for just half mile thinking we might get the other half on the back-end. Either way, run to the stairs and wait for instructions.
Great number of guys to keep close but have plenty of room to work. Best part of the AO is the stairs, I am not here enough to see if they get used, but this was the plan.
Warm up- everything below performed on the stairs
Here is where I almost lost the pax as I could not come up with Mountain climber…however I was finally able to spit it out
Mtn climber x 20
Incline merkins x 15
Left leg lung forward and back x10
Right leg lung forward and back x 10
Squat (butt touches the step) x 20
Decline merkin x 15
Offset left arm merkin x 10
Calf Raises x 20
Offset right arm merkins x 10
Main Event- gather to the top of stairs to hear instructions, but back to the stiars for the work
Brief Ab work
LBC x 35
American Hammer x 15
Freddy Mecury x15
Break into 2 groups
Group 1- 15 dips
Group 2 – run to playground 8 pull ups
6 merkins – 15 dips
4 merkins -15 dips
2 merkins- 15 dips
Proctractor and LBC x20
Mosey to the base of Grandmother Mtn
Running out of time, so run up the mtn, touch fence and run back to the parking lot- your own pace / jail break style
Announcements- Joe David run March 9th
Thank you Duct Work for the take us out
As always, thank you to the Site Q- Duct Work for letting me led today
Thank you all again for not busting your faces toady, plenty of opportunities
I always try to mix up my Q’s. Too hard not to use the stairs at this AO. Few modified which is OK. Still covered 2 miles. Hopefully you feel this one today, I challenge anyone that has the stairs to take them today
Gummy got a boo-boo.. When I got home I was saying telling my M that you got a scratch. My five yr old then chimed in as he also had a scratch and he told me he did not need a band-aid. I assume you have several!
I am not sure why I could not spit up Mtn Climbers in the begining, I kept wanting to say, Merkin…almost lost you all, thanks for staying with me
Light mumble chatter, but you guys put in the work, great job! Have a great weekend!
Nothing is new with the good old Tweet and Meet, however things are getting serious when there is a new channel on Slack called, “TweetandMeat”. Either way, I offered to Q to test out some of the gear that my house has acquired. Invite went out on slack (missed the tweet part) and 8 dudes answer the 5:15 buzzer and of we went.
Did I forget to say it was cold….it was!
I created a workout with most of the gear from my garage, but with a few more peices from the Pax prior to the workout, we kept busy for 60 mins. Here is what we did:
9 Stations that we were able to rotate almost 3 x’s. Tabata formate- 45 sec on 20 sec of to switch and catch your breath.
2 intermissions with Ab work during the 1st and second set: Protractor, American Hammer, box cutter and a few more were called
That was all folks
Announcements / COT
If you see Stump Hugger out in the gloom, give the dude some knuckles. First for coming back out after some injury, but today he told me his mother in law was having surgery to help with her heart, Approximately a 6 hr procedure. The family has asked for some thoughts and prayers
Wild Turkey for the take out…well said!
Ye’ Old Moleskin
Large group of merry men were all circled up looking ready to go. Some knew of the general plan, others waited in great anticipation. No FNG’s, just one site FNG, but literally he is a Pro, so a brief (poor) description of the plan and off we went.
Another Q, another Scout Run. This time with a jingle ball- 8lb medicine ball to be carried by the Scout. The purpose of the scout was to sprint forward, find a house with holiday decorations, lights or inflatables and then sprint back to the pax and report what they found
Holiday Decorations: Monkey Humpers x10
Lights: Scout names the Merkin (Diamond, wide arm, normal…even CCD called) x 10
Inflatables: Burpees x5 max 10
When we finally got to a home fully decorated by the holiday spirit, we discovered that Santa must have come. He left a full tabata workout with gear.
Each station had 2 exercises per round. The idea was to do a round then move left. We struggled for a few rounds but got the hang of it.
25 sec on / 8 sec rest – Yes, aggressive. But, I wanted to make sure everyone got a turn on the gear
20 total exercises / 18 pax perfect!
At 0600 time for the tabat to end, gather up items and head to the garage to get a 10lb present (block weights, dumbells, KB). Everyone gets a present and we run back to AO. Few stops along the way to wait on the pax, probably 45 total of some kind of marry
Once back at the AO, Monkey humpers x 10 / Merkins x10.
Lastly, Deck the Hall flutters to Debby Ryan’s version. Protractor 45 degrees then when she sings Fa,la,la,la,la,la,la- Flutters. In the musical interlude a little boat/ canoe, then resume flutters
Ye Old Moleskin:
On a chilly but dry morning, 9 Pax rolled in (1 on 2-wheels) and as the clock hit 0515 and we departed. Apparently, 2 others launched from this AO earlier, but they were gone before I arrived. The plan was simple and recycled from an earlier Q on a parking deck. I modified for this veteran crew that I knew would be in attack mode and running fast to stay warm.
We all moseyed to the last deck to the far right of the AO. In anticipation to get kicked out, I thought about the parking deck near the Crane relay. However, after a scouting mission, that deck is much smaller, so we sneaked into this deck and ran to the bottom for instructions.
The plan was to run the flat and the incline. At the top of the incline, stop, back pedal to the start of the incline, perform 15x Monkey Humpers and 5 hand-release merkins. Then run the ramp again, the flat and incline, then repeto. At the top of the deck, run down the stairs to the bottom, then back to the top and perform 30x LBC.
On the descent, the same plan as above, however any incline is now a decline. At the bottom, run up the stairs then back down and 30xLBC and repeto.
Yep, about +50 minutes of that…done.
Thanks to Fire Hazard for the take out!
Christmas Parties- Area 51 and SOB Land time is running out to HC
Ye’ Old Moleskin
With many of the regulars either at races, putting in long training miles or off at Dad camp, I was tapped to see if I wanted to Q Stonehenge. Well, really only after Purell stepped of a curb earlier this week- get better. Either way 12 PAX accepted the offer to follow me in my first ever (Saturday-VQ) in 6 years of being with F3. The weak disclaimer was given and off we went!
No better way than to start off a Sat then at the top of the parking deck, so we fast moseyed in that direction. At the top we did a series of:
6 count burpees
Carolina Bear Crawl (Bear Crawl forward few steps then a dry dock merkin and then back & a dry dock merkin, etc)
Dive bomb Merkins
Then we ran to the base of ramp & LBC while we wait for the 6
The Thang / Main Event
A little thing named Paula Abdul- 2 forward and 1 back…in this case 2 ramps up, 1 back. Running back should be done running backwards and then complete 10x Monkey humpers before going forward. Once at the top (stairwell) go down to the bottom and then back up the stairs. If in the front, find the 6 and finish with them.
To catch our breath:
Left elbow to Right leg/ right elbow to left leg
Then REPTO…Down the stairs/ Back up the stairs- Paula Abdul- 2 ramps forward run, 1 backward run, monkey humpers to the front entrance and sweep the 6.
Introduce Scout Run (similar to Indian Run)- front runner sprints 10sec out then runs back to the group running towards them. Once at the front of the line, the 1st runner takes off. Due to the distance and lack of a map, I stayed in front to avoid the constant “where are we going”. Hope that did not confuse things. Again, I think this is a great way to keep the Pax together.
Original plan was 7’s, but running short on time change to: 5,10,15,20 of the following:
5x wide arm merkins, run the hill 5x squats, downhill and 5 diamonds, then run around the pond
10x wide arm, hill, 10x squats, 10 diamonds and run around pond
Here is where it went sideways….
Some of us did 15x wide arms, hill, 15x squats, and 15x merkins. Others thought they did not have enough time before starting this and decided to head back. Guys in the middle of the PAX were confused by some taking off and followed. Others came back to the group. Either way, decision was made we needed to get back, so we aborted the last run and headed back. Kinda a long run, but the shortest route back to based was straight through a few parking lots.
Once at the vine, few Boat / Canoe and done.
Take Out– by Cul-De-Sac, thank you!
Announcements: Pancakes and Beer 10/27- Could not catch who the benefit is for but OMB will provide the beer
The Mole Skin:
14 familiar faces eagerly awaiting 0530 start. There was chatter of of a tip jar, but none was provided. YHC confirmed their was a money back guarantee & provided a disclaimer. As soon as the satellites aligned, we hit the go button.
This group is often out to a fast start, but first I had to explain how we get to the main event, introduce the Scout Run. I picked this up from a F3 group while I was traveling earlier this year. Think Rock’n Roller Coaster and a Native American (Indian) run. First guy in line takes off on a sprint for 10 sec count (or whatever he chooses). Once he is done, jog back to group as they kept running in his direction. As the first runner passes the next guy in line, he takes off. This was explained to me that most Military advances will send out a Scout to see what was up ahead, hope you enjoyed it.
We eventually made it to the rock pile and circled up for a short warm up
SSH: x16 (yep weird number)
Bear Dock: x20 – Cadence count (bear crawl backwards then CCD / then bear crawl forward then CCD)
Mountain Climber: x20
Grab a lifting rock (circuit work): 1st one was a course walk-thru
Shoulder press: x20
Run up the stairs / Backward run to the turn, then run to front of school
Step-ups: x20 (10 each leg)
Hand release merkins: x10
Run back to rock pile
Rinse and Repeat x3 total – Fast guy (Swiper leads Mary)
Still with rock :
Russian twist: x15
One more round of rock work (minus Squats and Shoulder press / add Man maker: x20
Place rocks back
Intro Jiminy Cricket (merkin/ pause at bottom and push off and pop of the ground) x5
Scout Run back to Church
Balls to wall
Line up for very short shuttle run and head back to lot… DONE
Special Prayer- Samantha Davis- Cross Country runner who passed away at a meet in CLT
Special thanks to Swiper for taking us out!
Ye’old mole skin
Anyone see one member of the Pax name show up way too much on this BB?? Someone needs attention #justasying
Given the cold AM we still had 16 show up this AM. I think some wanted to see my VQ, but I assured the group it was not my first, I just don’t do it that often. That said, the rusty Q gave a rusty disclaimer and off we went.
The Thang (warm up)
Brief warm up around the parking lot to end up were we assembled to start. In this circle is where the Q’s first fail of the day was (more on that), but here is what we did:
10 Diamond Merkins (cadence) then x10 Slow Good Mornings
9 Wide Arm Merkins (cadence) then x10 Slow Alt Lungs
8 Merkins (cadence) then x10 Arm Circles
7 Diamond Merkine (OYO) then x10 Imperial Walker
6 Wide Arm Merkins (OYO) then x10 SSH
5 Merkins (OYO) then x10 Bunny Hop
10x Dive Bomb Merkins
Meat and Potatoes
Run across the street to the Chuch and grab a lifting rock- Short circuit of lifting and running
Round 1 w/ partner
BI’s, Tri’s, Press and Squats x 20 each then each take off in different directions 10x hand slap merkins and back to rocks
Plank once back and then LBCx 20 and Russian twist x20
Round 2 – same lifting and run
Plank then Freddy Mecury x20 and J Low x10
Round 3 – same lifting and running
Plank then Heels to Heaven x20 and Left leg over right/ Right elbow to knee then switch x10 each side
Run to Ball Field x2 rounds
Jump / Step ups x20
Run to start for 2 MOM –LBCx20 and Left leg over right/ Right elbow to knee then switch x10 each side
Let me address the Q fail at the start…if you go to the beginning of the workout, they were all supposed to be OYO Merkins. Having the Q juice, I felt good and called cadence. However, the lack of boot camps in 2018 had me get back to the script and we went OYO for the last few.
Gummy (being the loudest) and a few others had a lot of questions of the Q…
As a true veteran, I was able to block out most of that, however I believe I improved my inflection as we moved on.
Semi-Gloss can’t count! He clearly left early on the second round of running and when no one else left- always cheating
2017 was a disaster for me getting out in the gloom, 2 major injuries had me out for almost 7mths. On my way to recovery, I am trying to up my running game. Therefore limited Boot camps and my soccer arms. I was very sore after this one, hope your got your monies worth.
As for the title of this workout, the last Q (at Hydra) I never posted the BB. Yep, coming clean. Between the holidays, work and a few other details (electrical problem) , I skipped one of the most important steps. I know a lot of guys don’t read these, but you do owe it as a part of the Q.
Sorry for 1 member of the pax-Slum Dog. I just could not hear you name on my recorder…hope I got it right
Thanks to Marge for assigning my date to Q
Thanks for Pudding for taking us out
Smokey Mountain Relay- April 20/21 hit me up for details..need 2 runners
May 3-5th Mens Retreat @ Camp Harrison called Mission Uprising / see Scratch and win for details…
With the virtual flag planted, 8 men pulled themselves from their warm cars to see what YHC has planned. Hops gave me the nod earlier this week and since I have not Q’ed all year, buckle up this could be rough!
Nothing gets the blood flowing like some Burpees, so to make that easier, I played AC/DC Thunderstruck. Yep, every time you hear Thunderstruck, 1 Burpee. Throw in some IW and SSH during the slow parts and we are now warm. Head to the church rock pile
Every one grab a rock, 1st round is done toghther to develop the plan
Curl x 20
Biceps x 20
Triceps x 20
Squats x 20
Run to playground 10 pull ups and then run to baseball concessions area
Incline x 20
Decline x 20
Jump up or Step ups x 20 total
Dips x 20
Run back to church.
That was the loop, rinse and repeat at your own speed 2 addition times
A few rounds of LBC x20 after the first round and Freddy Mercury x 20 after the 3rd round to keep everyone together
Mosey to the wall for 2 x 45 sec wall sits…intentions to break them up with Donkey Kicks, but a fire ant hill was found, so once the dump truck left, we finished up.
Moved to a curb to do a round of Round the World- 5 Merkins on curb, 5 Merkins off-set left, 5 Merkins decline and 5 Merkins decline. Then do it again backwards. 40 Merkins total
Lastly, head to the parking lot for 5 mom. This was supposed to the song Sally Up, but my phone died in the cold so we just did a few rounds
LBC x 20
Left elbow to right knee x 15
Right elbow to left knee x 15
Boat/ Canoe until i got tired
Freddy Mercury w/ varied speed x 14- yep, lost count
1 min left, 10 Burpees to finish
Ye’ Old Moleskin
Good work by the entire group. Not much chatter, even Gummy was quiet. Welcome back Pudding Pop, stay healthy. It was cold on the hands today, might be time to consider gloves moving forward
Thanks Gummy for the take out
F3 golf tomorrow
Southern Discomfort on Sat
There was a mention of a Charity event for special need kids…sorry, I was to busy picking on gummy. Please add the details in the comments
Not sure if the preblast on twitter attracted or detracted from the numbers, but 12 strong came out. A few were expecting me to keep to my promise of low miles, you be the judge.
Grab 10lb plates and head to the church. Before we got to it, a little warm up in the streets.
Plank/ merkens: Plank then 1 merken, Plank then 2 merkens, etc to 8 ttl merkins
Mosey to Parking lot 10 ft away and begin the hair burner with the plate to the rock pile….that was short! Too many Pax refusing to push metal, so just grab your plate and head to rock pile
At the rock pile, partner up: P1 performs exercise with lifting rock/ P2 runs: Bi’s, Tri’s, Press, Squat, Russian Twists x2 and lat raises x1 with plates
Understanding the revolt was about to happen if YHC called for hair burners, just grab your plate and head to the school. In the driveway, perform some Mary
Did a new exercise that I stole, someone said it was, “around the world”.
Using the curb, 10 incline merkens, 10 off-set merkens, 10 decline merkens and 10 off-set merkens other arm.
Head past YHC car, drop plates and off to the playground: 10 pull-ups, 15 incline merkins, 15 decline merkens
Mosey to concession stand: 30 dips, 20 jump ups and 20 declines
Head back to the parking lot for 5 MoM
15 men of south charlotte decided to roll the dice with this dusty Q. Full disclosure and YHC announced it’s been about 3 weeks since my last post. Either way, to late for the PAX to drive to another sight, so 0530 came and off we went…well Donkey Kong graced us with his presence about 2 min late.
Slow mosey around the parking lot and head to the 1/8 mile track
4 corners of a Burpee
1- 10x Squats
1-10x Donkey kicks
1-10x Jump ups
Next round 20 per except for burpees
Mosey to median…actually, medium paced walk
Abs- LBC’s, Protractor, Bicycle
1)Plank/ Curb ups x20
Curb squats x20
Run a lap / Rinse and Repeat
2)Split arm Merkens left side on curb x10
Calf Raise x20
Run a lap/ Right arm and Calf raise
3)Curb plank- Shift left half way around the semi circle and 10 merkens / Shift right then 10 merkens
20 Merkens then mosey to the Church across the street
Buddy up and grab a lifting rock
P1 Lift exercise, P2 Run to the Salvation Army donation center than flap jack
Curls, Press, Triceps and Squats
Few abs in-between to keep the Pax together
Mosey to the Playground
1/2 group does 10 pull ups then goes to the baseball field
1/2 group does 20 Steps ups (10/per) and 20 Dips then pulls ups
Try to do it twice, but getting close to 0615
Ye’ Old Moleskin
Joe Davis Run- there is a discount if you sign up before 10/31 https://joedavisrun.racesonline.com/ and then another discount that runs until Dec. So save money, sign up today. Questions-Slim Fast or Bushwood
F3 Turkey Day bowl- On thanksgiving day, more details to come