Bringing the Thunder
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!
The Thang
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
Announcements:
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
The offer was low miles and lifting things
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.
Warm Up
Grab 10lb plates and head to the church. Before we got to it, a little warm up in the streets.
SSHx20
IPx15
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
Moleskin
- Thank you for allowing me to lead today, I really had a completely different workout planned, but I wanted to cut back on miles before Ragnar this weekend
- Yes, I could have just counted to 36 merkens, however the point was to plank in-between.
- Hair burners….this is not a hair burning crowd. When you look back and the Pax is easly 30′ behind you and many are lung walking….just scraped plan
- The amount of gas some people pass is just amazing! And I will laugh and lose count every time. Seriously, it was a full brass section coming from behind me so I never caught the culprits. My guess Pudding Pop was near by.
- As for low miles, we covered 2.1 miles today. Fairly low, but never low enough for some
Gummy - Few Cotters-Plug and Iron Sides and 1 site FNG- Pele’. Welcome and welcome back!
- Lively bunch as usually! Of course I always would make changes, but too late now, hope you got your money’s worth
- Thanks Floor Slapper for taking us out
Announcements
- Southern Discomfort 10/22- web for details and Pudding promised 12 oz curls upon completion at the school- OP Elementary home of a few different AO’s
- Ragnar this weekend, anyone looking to get in 7.7 miles at 0200, please hit me up!
- Alexander Youth Network- great way to impact kids that really need some extra support! Workout 1x per month, next is 10/15. Contact Joker or Pudding Pop for details.
It’s Halloween, but time to dust off the cob webs
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.
The Thang
Slow mosey around the parking lot and head to the 1/8 mile track
Warm Up
4 corners of a Burpee
1- 10x Squats
1-10x Donkey kicks
1-10x Merkens
1-10x Jump ups
10 burpees
Next round 20 per except for burpees
Mosey to median…actually, medium paced walk
Abs- LBC’s, Protractor, Bicycle
Curb Work
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
- Thank you for the group putting up with my dusty Q this AM. Travel for work by both M and myself, cold/rainy and general laziness has been keeping me out of the gloom. Nothing like a Q to jumpstart the spirits
- Thanks for Pudding for keeping me on the schedule- Next week VQ- Queen
- I took a bunch of junk at various moments from the Pax today- Gummy, Swiper, Semi Gloss and maybe a few others.
- LBC / Bicycles, sure they are different exercises. I just could put the proper name of today
- 2.56 miles logged
- Probably a bunch I missed out there, I know Gummy will have his 2cents!
- Thanks to Swiper for taking us out and YHC name is “Curd”….”Curd”. Young Punk…yes gummy you seem to have the same trouble!
Announcements:
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
A Rogue workout?
11 men of south charlotte either did not know of #speedvergance, decided to post knowing of the #sv or a few deciding they were not Nascar’s but more Formula one racers. Either way, YHC decided to take the keys from the site Q, put the car in neutral and back it down the driveway. Once on the street, we smoked the tires and here is how it went…
The Thang
Warm up run from South Charlotte Middle to Rain Tree Rd (.75 miles). Turn left on Windbluff and make a stop at the top of the second hill (past the road hump at the bottom).
We now had our spot for 7’s, hill top to hill top (each round trip was .6 miles)
Start with 6 merkens at the top of Windbluff and 1 squat/ jump squat (can’t remember what I called vs what I did).
Gather at the corner of Windbluff and Rain Tree 20 merkens and LBC while the 6 comes in. Also a Gummy 10 count (IW)
From there we rain to the intersection of Rain Tree and 4 mile road (.7 miles) 20 merkens and LBC’s while we wait for the 6. Another Gummy 10 count
Sprint (AYG) from 4 mile road to the bottom parking lot on the left (.35 miles) 20 merkens and LBC’s while waiting for the 6.
Run from the lot up to Hwy 51 (.75 miles) 20 merkens and LBC’s waiting for the 6
Take Hwy 51 back to South CLT Middle home (.75) 20 merkens and DONE!
Ye Old Moleskin:
– I started by saying we went Rogue, but 11 guys showed. So I think this one goes in the books as an official workout and the #speedvergance, well…it’s gummy’s job to decide where those #’s go.
– Pleasure to take steal the reigns this AM. I have never Q’d Fast Twitch, so I spend most of last night looking at maps trying to find the worst “highlights” of Rain Tree. Hope you liked it. Much more tolerable of a workout knowing what kind of suck lies ahead!!
– Sorry Alf, I know you would have taken this one today, but sounds like there will be plenty of time to do a fly by of Skunk Works while they are such close neighbors on Tuesdays.
– If you are not wearing a GPS, the Mid pack and 6 did 6 miles today. Mr Brady probably got a few more rounding up the 6, keeping everyone together.
– Again, I am not sure why this week was selected as a #speedvergence, but here are my ideas:
1) Frasier is tired of splitting up joint custody and just wanted Swift and Fast Twitch to hang out for the morning….no fighting please
2) Bratwurst missed all of his FT buddies
3) Some guys just LOVE running in circles
4) I might have missed the BRR leg that is flat
– All kidding aside, I promise to try to become a better runner one day and I know Bratwurst is the guy to do that, just not 16 days before BRR
– I am amazed to see 3 drivers become BRR runners this year. Kudos to Semi Gloss, Geraldo and new to the line up High Tide!
– Thanks Mr Brady for taking us out
Announcements
Speedvergance today…..#RIP
Tour of OP Promised. Tour Delivered.
Another hot and humid morning where 5 men where asked the question: Should we run or do a traditional boot camp? I heard one boot camp and one whatever. I was in a, whatever mood, so with a little instruction, off we went.
The Thang:
Partner up for the OP loop (1.4 mile ttl)
Round One
Partner one goes left: Rea to Windyrush to Abbotswood – long hill grind
Partner two goes right: Rea to Summerlin to Abbotswood- steep hill climb
20 hand slap merkins then back the way you came
Once back- 30 dips, 15 derkens, 20 LBC
Round Two
If you went left, go right this time
Once we meet 20 hand slap merkens, impromptu: Gummy 10 Count ( SSH IWx10)
Then back the way you came
Once back- 30 dips, 15 incline merkens 10 LBC, 5 cross crunch (L) 5 cross crunch (R)
Run to jungle gym
Partner 1: 1 pull up – Partner 2: LBC swap
Partner 1: 2 pull up – Partner 2: LBC swap
………3pulls ups/LBC, 4 pull ups/LBC, 5 pull ups/ LBC
Jay Lo’s x 10
then repeat from 5 pull ups/LBC, 4,3,2,1
Mosey to the parking lot for Light pole shuttle run- down to the street and back
Before COT- 4 MOM: Protractor
Naked Moleskin
– Thank you Pudding for the opportunity to lead and taking us out today.
– I know the loop was challenging. Irons sharping irons out there today, everyone was pushing hard to not let their partner down. I think everyone needed #motivation today…see below.
– Ironsides left a bit in the tank and pulled past RS and YHC dung the loop. Nice job #sneaky #finishstrong
– We fully accept losing some guys to Devils Turn. However, we put some miles on 3.4 total.
– Props to Run Stopper for running in and back! #strong. Also, RS is saving on laundry and just came in shirtless. #motivation?? #notthemotivationImeant
– Run Stopper came in rolling with tunes and even had them playing for us during some of the workout. #mobileDj
– Welcome site FNG- Daisy (Metro deserter). I believe his second A51 posting this week. Welcome
No announcements
Never Ending Block Party
Another hot and humid morning and the cars never stopped coming in. Eventually we settled on 31, including 4 FNG’s to get this thing started. With YHC new wrist jewelry, the satellite told me it was 5:30 and off we went.
The Thang
Quick jog around the lot to gather my thoughts (I was not anticipating the number of Pax) and we headed to the cinderblock stack. First call was to partner up and clearly there we not enough blocks, so out goes the winkie and welcome groups of 3.
Partner chase from parking lot to the field, Partner 2 and 3 -5 merkens then swap. Complete one full loop inside the track and gather in the middle of the field.
Circle Up
Remembering there was at least 2 FNG, I gave the disclaimer.
SSHx20
6 count burpee x 10
IWx20
Dive bomb merken x15
Mountain Climber x 15 or 20
Head to the back of the end zone in same group of 3
Partner 1 (P1) Partner 2 (P2) Partner 3 (P3)- 1 full cycle of chaining spots
P1-run to the 50 x3 (pace setter)
P2- Chest Press, Triceps, Squats
P3- Heals to Heaven, Dolly, LBC
Plank while waiting, then 10 OYO Dive bomb merkens
P1-run to the 50 x3 (pace setter)
P2- Over head press, Curls, Squats
P3- Heals to Heaven, Dolly, LBC
Rinse and repeat (minus the squats), this time P1 runs to the other end line
With time expiring, Partner chase back to the cinderblock pile and circle up
While waiting another 30 LBC….Done
Moleskin
– Always a pleasure to lead. Even if you had to listen to my squeaky voice at times. (provided much mumble chatter)
– Yes, winkie was out the window before we began, but able to quickly modify a few things.
– We had 31 so groups of 3 did not workout either, hopefully the group(s) of 2 figured it out. Sorry
– I personally like a cinderblock workout. Are they the heaviest, no. But it’s all we got! Hopefully with the reps, you got a chance to feel the burn.
– I am not sure Delta (FNG) knew what to make of TR, it was like a round of speed dating-so many questions. Like my kids say, “give me space”
– Speaking of FNG’s, welcome Gummy’s new recruits Delta and Data. Also, Salt Licks 2 boys, Tarantino and Cooter
– Thank you for the extra few minutes this AM. I know the time keepers were on my 6 making sure we’d get back in time. You’re right, we didn’t, but I figure we burned a few minutes in the beginning, so we should have got the full 45.
– Thanks Skywalker for taking us out
Announcements
– Good luck and safe travel to Tarantino and Cooter while in TX- Alert Academy!
Happy 2 year Anniversary Hydra
With the virtual flag planted, clock at 0530 and a quick announcement that we would honor the original Site Q’s and we were off.
The Thang
A brief run around the parking lot to pick up 1 member driving in on 2 wheels and then made our way to the field
COP
IW x 21
100 OYO burpees (thanks DK)
15x 2- one legged LBC (foot over bent knee)
1 lap around the school and back to the field
5/10/15/20/15/10/5 – Here/ there, Gassers…not sure if this one has a name (Bug chime in..)
3 exercises- Squats, Merkens and heels to heaven
Short round of plank exercises and back to parking lot
Line up for a shuttle run between light poles (not many poles, but spread-out)
Run to the Playground divide in 2 groups
Group 1 10 pull ups then run to the bleachers for 20 dips, 20 incline merkens, 10 step ups each leg
Group 2 20 dips, 20 incline merkens, 10 step ups each leg then10 pull ups
Planking in-between, repeat
Run back to parking lot for another shuttle run
4 MOM
LBC/Bicycles, into impromptu Flutter x 50
DONE
Announcements:
– Goat this weekend
– Death March (looks like a fun event)
– Up’n Over is looking for 1 good man. We are down one, so if you can run and need a 9 man team for BRR, hit me up!
Ye Old Moleskin
– Sussudio was angry today. Apparently not a big fan of the Q’s timing or instructions. He took his anger out on the Sprints…strong as he smoked all the young guys!
– Kirk, Chelm (went to the booth for a film review) and Hopper were out in-front on the field work, I guess this Q will lead from behind
– Kirk also gave me a firm warning that 200 burpees were out of the question and he would sit and protest. This would have been a true shout out to DK, but that is just plain stupid. Sorry DK, just 100 here
– Q rust! YEP. This is my 3 post since I took 6 weeks off for a bum leg. Perhaps Sussudio, Kirk, and Chelms had valid points.
– As always, thanks for the opportunity to lead and the Pax to blindly follow. I hope you were smoked, I was.
– Sussidio- Thanks for taking us out today and for the special prayer…the day has to get better!
Is the Q drunk or sleepy
14 men kicked off the warm covers to immerse themselves in a Friday the 13th beat down. Was is cold, YES! Did the Q struggle right out of the gate, possibly! Can the Q successfully count to 13, NO! All that aside, the clock hit 5:30 and off we went and it looked like this…
The Thang
Mosey from parking lot to the upper field near the playground
Warm up in cadence
12 Finger tip* merkens- already screwed up the 13 count
13 Hillbilly + a squat
13 Heart (Valentine’s day) merkens…some preferred Diamonds (BOO)
13 Mnt Climbers
8 Merkens (going for 13, but my formed stunk…bailed)
On to 13’s on the stadium stairs
Burpes and squats (12 burpees- 1 squat, 11-2, etc)
Stage Coach lead some Mary will the Pax finished up
Run to Blue door to stretch the legs and back to the playground
3 rounds of 3 exercises
10- pull-up’s
20- Dip’s
30- LBC’s
Mosey to the track- 1 quick sprint and another mosey to the base of Grandmother Mountain
Promise of 3 trips up G-ma Mtn w/ 10 Carolina Dry Docks at the bottom
1) Backwards
2) standard run
3) Backwards…ok, that was supposed to be bear crawl
We mixed in some Mary to keep the group together
Mosey to the Field
1 quick shuttle run- goal line to 30, 50ish and to the other goal line
Run back to the “other” blue door then back to the parking lot
One quick Jail break to home and done
Ye Old Moleskin
– Always an honor to lead, sorry about the rough start…I was a bit on the sleepy side today.
– Stage Coach is really milking his Dr note for no burpees #refusenik
– The last backwards run up G-ma Mtn was more like a walk so it was sort of different. Could have been a bear crawl
– I am sure there were a few things I missed, feel free to comment
– Was I successful in my 13 workout…kind of.
-Thanks Header for taking us out
– Special side note– Happy birthday to my Dad, he would have been 82 today. A workout nut himself, he would be very happy that I have F3 in my life. Gone 6 years but never forgotten!
Announcements
– February is FNG month, specially at Joust. Bring your FNG’s they get a parting gift from header
– We need 2 drivers for Palmetto. Any takers, let me know. It’s a great chance to see what these relay races are all about
Furry…not sure if it lived up to the hype!
So 12 men (including 2 FNG’s) ignored the tweet of “Exploring the AO with Furry” and the cold temps, to get their weekly dose!
The Thang
We started with a slow mosey around the school to the mini track
Little track work to review burpee form
1 lap around track to get used to the movement. Exercise at each corner
1) 10 squats
2) 10 donkey kick (think I said “inch worm”
3) 10 merken
4) 10 squat jump ups
5) at the start line 10 burpees
We did this loop a total of 4 times, AB work in-between as everyone got back to start line.
-Exercises were 20 per/ in cadence LBC; Dbl Leg raise, boat / canoe
Mosey to the jungle gym
6 pain stations, Tabata 30 sec exercise, 10 sec rest.
After each 6 station rotation, run a lap around the field
1) supine pull up
2) Dips
3) Calf Raises
4) Pull ups
5) Jump up / step ups
Mosey to side parking lot
Shuttle Runs w/ weight (10lb)
We ran 4-5 versions with the weight and without.
Mosey to the front entrance
Partner up for hair burners / catch me if you can…*begin Q fail
*Side note: metal plates DO NOT slide on concrete.
A few of us got to push the 2 weights, while our partners did 10 merken. However, most made it to the concrete to switch and those plates were not moving! Shoulda, coulda, woulda…I bailed and we circled up.
Last exercise is Bicycle- in cadence 5 fast, 5 slow
Ye’ Old Moleskin
– Thank you for bug for keeping me in the rotation. It’s always fun leading a bunch of men that don’t care, we all just move when told!
– The group has a ton of speed, were you trying to make me look good on the shuttle runs….sand baggers.
– Run stopper got the gold start today! The Burpee track work is well within his wheelhouse! I didn’t even say go and he was gone doing the burpee thing. Also RS, what was it, Nascar this AM?? On the last run back to school, you keep coming into my (grassy) lane. Moving left, then right, then left and you were a foot in front of me. Then I told you to move and you continue to bump and run. Is it you or have the spandex taken over? Good stuff out there today
– Good to see 2 FNG’s, both curios to see what this F3 thing is about. Welcome 3:16 (Brad Austin) and Nuke (Graham Wyllie) former Lefty (quickest remane) I am not sure the proper channels were followed, but welcome Nuke
– I never have given the full disclaimer, so I may have went alittle overboard this AM…sounded good in my head.
– Bug, nice try drumming up some heckling….I never heard much of it!
–
Announcements
– Plenty of F3 events out there. Find one, sign up and get out there.
Again, Run stopper thank you for taking us out.
Begining to look a lot like Christmas
12 of the most eager men showed up to run thru a local neighborhood and find out if anyone has lights on at 0530. Keep reading to see how much success we had..
Thang
No time for SSH, IW, mountain climbers, etc. This group was given specific instructions to look for holiday décor and off we went. While running, every time we came across a house that had any of the below, we took a few moments to appreciate them and proceed with a little pain.
Holiday lights- 15 merkens
Decorations- 15 LBC
Inflatables- 10 Burpees (per inflatable)
Besides the above mentioned exercises within our 1.2 mile run, we also took a break to bear crawl up a hill. Overall we passed 14 homes, most had lights and décor, but at the end we found 2 houses with inflatables. Unfortunately, both homes had inflatables, 8 total and were across the street from one another, so after 40 burpees, YHC audibled and called for 40 squats in place of burpees.
Before we left, a little Mary: Boat/ Canoe, Protractor, maybe one more
To add pain on the way back to AO, YHC found some 10 lb plates (wonder how those got there) and warned the Pax about the dangers of over eating during the holidays. Given the average weight gain is close to 10lb, we picked up those plates and headed 1.2 miles back
To keep the Pax together we took several breaks for more merkens, planks and LBC
Once back to AO, we did a quick group x2 of exercises
20x- Dips
20x- Squats
20x- Decline
Mosey to parking lot for 2MOM
Protractor…….and done!
Moleskin:
– The best thing about Q’ing during the holiday, is all the cleaver “holiday themed” workouts. I am not claiming this to be cleaver, but at the F3 party, Stone Cold agreed that it would be funny to take the Pax to see some lights
– Yes, the house in the picture is YHC. I actually cut myself off from putting more lights up
– I believe the Pax liked the idea as they were very quick to point out all of the lights and décor along the way…that soon turned to questioning whether it was a light or decoration.
– I thought I had more in the tank to do 80 burpees because I asked my neighbor to inflate his, but after a month off, I was not feeling it so audible (your welcome)
– Welcome Marge (FNG-Bart Reeves) you almost squeaked out Superman (concerns over being too strong of name).
– Always a pleasure to lead and in this case, I needed it to get me back into the gloom after being out! Thanks for humoring me this AM and working hard!
– Thanks gummy for taking us out!
Announcements
– Bug Eater is encouraging everyone to be home with their kids on Christmas, so sorry, no workouts 🙂 Thanks Bug! However, New Years day convergence-TBD.
– Rock on Sat is under new management. Come see what Gummy and Hopper have planned