For my final Q at Blackhawk, I decided to change it up a bit. After a solid showing for the pre-run on the trails, all PAX gathered at the launch ready to embark. 13 showed up today including new comer to SOB, Happy Meal and the reappearance of Bounty Hunter. Welcome to Happy Meal and keep at it Bounty Hunter. After a less than satisfactory disclaimer (as pointed out by Fire Hazard, it sounded like my first Q), we did a short mosey around the soccer field and stopped to warm-up.
Warm-up – SSH, Imperial Walker, Mountain climbers, Windmill, Low-Slow Squat, and Moroccan Night Club
The Thang
I gave some more confusing instructions before we started for the trail head. There were 5 stations spread down the trails at which we would stop and complete exercises: 15 Burpees, 20 bear crawl strides, 20 merkins, 20 bear crawl strides, 15 burpees. Some PAX moseyed to collect the 6 while others stayed for some plank variations. After all PAX completed their burpees (or so I was led to believe…not fooling me Posse!), we turned around to head back out of the trails. We stopped for some more bear crawls at the next station, followed by more merkins, 10 count in-cadence burpees, and lastly diamond merkins.
After everyone made it out of the trails alive, we moseyed to the soccer field, did a little marry, and then completed 5 sets of the following: 10 squats and 10 merkins at each end of the field with running to each end. After 20 dips to catch our breath, we moseyed to the playground for some more fun.
Break into groups of 4 (Ringer joined in after a quick trip to the can to make one group of 5). We had 3 stations here: Pull-ups, diamond merkins, and Freddie Mercury. Each group rotated through the stations with pull-ups being the timer: sets of 8, 6, 4, 6, & 8. Finally, we finished with a couple minutes of marry.
Head to Cruzin Reubenz for breakfast!
Moleskin
It was tough keeping the PAX in line today as there was a lot of mubblechatter. I was a bit bossy as noted by a few, especially at the playground. However, all-in-all everyone worked hard today and kept up with my poor instructions pretty well. I thought the trails were a nice change of pace compared to parking lots and fields. Glad it turned out okay. I am definitely going to miss posting in SOB/Indian Land and all the PAX that I have had the pleasure of meeting over the past 15 months. I will see soon how it compares to Knoxville! Thanks for the opportunity to Q and to everyone that has helped push me along the way.
Announcements
Isabella Santos and Susan G Komen Speed for Need runs coming up
This morning was another addition of a humid southern morning with my F3 brothers at Bagpipe. We had 18 PAX this morning for a full body beat-down.
After a quick disclaimer, we moseyed over to the parking lot by Loch Ness for some warmup: SSH, imperial walker, windmill, mountain climbers, and merkins.
Mosey to the pond. At the pond, we spread out for a couple rounds of Aiken Legs: 20 squats, 20 box jumps, 20 lunges, and 20 split jacks followed by a lap around the pond. Repeat.
We then moseyed over to the grassy hill at the base of Bagpipe hill for some 7’s (maybe there is another name). Start with 6 burpees at the bottom of the hill, run up the hill and do 1 squat. Decrease burpees and increase squats by one after each set keeping a sum of 7 reps between the two exercises. For extra fun with hills, we ran once up Bagpipe hill, since we were already there.
Mosey over to another parking lot for some upper body work. Using the parking lot sections as markers, bear crawl to first section of parking spaces, do 15 merkins, run back to start. Suicide style, bear crawl to the second section of parking spaces, 15 merkins, run back to start. Then, one more bear crawl to the end of the parking lot, 15 merkins and run to start.
Gather up the 6 and mosey back over to Lock Ness for one last thing. Run to the benches and do 15 dips; continue counterclockwise around the pond and do 15 derkins at the building; run to the next building and do 15 diamond merkins and head to COT. At COT, we were joined by the 14 PAX of Swift this morning.
I was glad to have the opportunity to Q Bagpipe this morning. Thanks to all the PAX for pushing it with me.
Announcements:
American 4 miler tomorrow. Today is the last day to sign-up.
0630 July 4th workout at Dromedary in honor of Carolinian heroes from the Revolutionary War.
F3 Pokey next Monday at Elevation Church Blakeney at 0545 with a pre-run option at 0515
Timekeeper continuing a topical discussion at 0630 on Tuesdays at Einstein Bagels across from AO start.
Today’s edition of the Arsenal was a planned convergence with the PAX from Rebel Yell. 13 total explored the AO at Indian Land Elementary this morning with 4 pre-runners. YHC planned to show the Rebel Yell PAX what the AO had to offer. Here is the result.
The Thang
Warm-up included a mosey around the front parking lot and heading over to the side of the school. The warm-up included SSH, Imperial Walker, Mountain Climbers, Windmill, and Moroccan Night Club (an Indian Land favorite but demo was given for the Rebel Yell fellas). Mosey to the playground.
Exercises at the playground: 10 pull-ups, 15 dips, 20 merkins with a lap around the playground in between each exercise.
Mosey to the field. Then, complete 2 rounds of hill work: 15 merkins at the bottom, run to top, 15 diamond merkins at the top, run to bottom, repeat. On the field, we grabbed 6 tires and divided into pairs (YHC joined a group for 1 group of 3). First PAX does 5 tire flips out and 5 back while 2nd PAX did burpees until the 1st completed the first round. Each PAX completes 2 rounds. After 2 rounds, repeat with 2nd PAX starting with Carolina Dry Docks. Each PAX completes 2 rounds. Return tires to rack and mosey up the hill to front parking lot.
Zig-zag Wall work: Up and over each section of wall starting at the entrance of the school. At the end, start with 5 merkins and then bear crawl to next outer point of the wall. Repeat all the way back to start. Complete a 2nd round of wall “up and overs”. Return to start doing 15 squats at each outer point of the wall and lunge walk in between. Finish with a lap around the parking lot and return to start for COT.
Moleskin
Thanks to all the Rebel Yell PAX for joining us at the Arsenal for a random convergence. We are just trying to get together to encourage the PAX to venture out a little bit. Everybody to great. Cobbler made it through the whole workout without a visit to the restroom however there was some risk taken on the account of questionable gas. I think Fire Hazard may have gotten a little “hot” while YHC did a demo of proper form for dry docks. Near the end after I announced we had 2 minutes, Ringer corrected me that we only had 1 min. 15 sec. to which my response was “My watch doesn’t have seconds”. We have ending things 20 seconds late, but we survived. YHC needed a lot of help counting today. It is true simple math for engineers seems more difficult at times than more complex math (like angles!).
Announcements
Speed for Need race (The American 4-miler July 4th), July 11th début of Pokey (new stretching workout, Elevation Church Blakeney 5:45), Isabella Santos coming up in September (Speed for Need race), continued prayers for Mic Check and family (he is recovering well),
My first Q at Stonehenge began with a nice pre-run where we thankfully avoided someone not paying attention on the road. They ran straight through the red light. Glad we were paying attention. We came back to the Vine to pick up the rest of the PAX for the workout and Mic Check pulled up and said he forgot his shoes. Not sure if he was driving barefoot or what. We didn’t see him again, so I don’t know if he showed up or not. Here’s what we did.
Mosey toward the Bullring and stopped about halfway for some warmup: windmill, SSH, mountain climbers, 4 count merkins, and LBCs. Continue mosey to the Bullring. At the Bullring, we ran the full ring at a hard pace stopping at every 200 meter division for exercises: 20 merkins, 20 squats, 20 diamond merkins, and 20 lunges.
Mosey to Bagpipe hill for some more fun. YHC gave options for those wanting a little less hill: 10 burpees at first parking lot entrance on hill and 20 mountain climbers at the second. Those wanting a little more hill ran to the second parking lot entrance for the burpees and to the top of the hill for the mountain climbers. We then did a few bonus merkins and squats before heading toward the fitness trail.
At the fitness trail, the PAX split for the options between pull-ups and supines. Bear crawl from center of this part of the trail to their respective bars, complete 10 pull-ups/supines, bear crawl back to center, and then complete 10 REAL Caroline Dry Docks (demo given before start). We then took one lap around the pond and returned for more. This time adding dips to the mix: 10 dips, 10 dry docks, 10 pull-ups/merkins (for modify) with bear crawl/walking lunge in between. Mosey back to COT for a little marry where Fraiser and Haggis joined us after their 10 mile run this morning.
Overall, I had a great time Qing at Stonehenge. I was given a couple reminders that this was not Swift along the way, but the PAX did great pushing through. Thanks for the invitation and for sticking with me this morning!
Announcements
Welcome to FNG Business Casual! Nice work this morning!
Convergence at the Big House on Monday and at the Arsenal on Thursday.
F3 dads on Saturdays at 9 am.
Speed for Need Anniversary run coming up July 4th at the American 4miler UPtown.
Continued prayers requested for Dumpster Fire and family with the loss of his brother.
It was a very nice morning to get out to workout this morning. We had 5 PAX show up for the Arsenal in Indian Land and 2 of those pre-ran a modified route from normal. General and I got a little more than a 5k before the main event. 3 more PAX joined us back in the parking lot in front of the school.
The Thang
Warmup mosey around the parking lot
-SSH, mountain climbers, imperial walker, hillbilly walker, windmill, Moroccan nightclub
-Mosey back to the cars to grab a couple of sandbags and mosey to the middle school
Drop the sandbags in front of the middle school and did ATMs (20 cadence Alternating shoulder taps, 10 Tempo Merkins (1, 2, 3 slow count down, 4 up), 10 Merkins (fast count). Switch who carries the sandbags and mosey over to the high school parking lot.
5 station workout with timer
Round 1 – merkins, squats with sandbag, burpees, diamond merkins, sandbag carry across parking lot (timer)
All PAX completed one round of each exercise.
Round 2 – Carolina dry-docks, up-right rows with sandbag, lunges, merkins, sandbag carry across parking lot (timer)
Drop the sandbags and do a couple rounds of the Bataan Death March. PAX are doing an Indian run with the last guy doing a called exercise (5 merkins) and then catch the rest of the PAX and then the new guy in the back drops and does the exercise. Continue until all PAX complete the exercise. We then did one more round with 5 diamond merkins as the exercise.
Pick up the sandbags and head over to the playground
Another 5 station workout with the timer being a lap around the playground
– pull ups, up-right rows with sandbag, Carolina dry-docks, squats with sandbag, run
We then did pull-ups and lunges beginning at 10 and decreased by two each round until down to 2 count. Back to COT.
Moleskin
The goal today quickly became apparent as the PAX warmed up and a symphony of gas induced horns began to sound. Apparently both General and Doc Mcstuffins had some interesting meals last night. However, the PAX still were able to put in a good effort this morning despite the added fragrance in the air. When it was Cheddars turn to carry a sandbag, he looked at it for a while. I guess judging wither or not it was safe to touch. He overcame his initial fear and did quite well. Doc Mcstuffins showed us how to run with a sandbag as he blazed back and forth across the parking lot. To finish off the morning, One Niner gave us some personal information to preemptively excuse his absence in the coming weeks. Anyway, thanks to all for sticking with me this morning. I really appreciate the opportunity to Q. My first year with F3 has been great!
We had 10 PAX show up this morning at the Arsenal: 3 double pre-runners w/ boot camp, 6 single pre-runners w/ boot camp, and 1 single pre-run only. Each pre-run accounted for 3 miles of today’s total and the boot camp was also worth 3 miles. Here’s the workout.
Mosey around front parking lot
Warm-up
Happy Jacks – 5 cadence side straddle hops followed by 2 quick jump squats (they put a smile on my face anyway)
Mountain Climbers, Low slow squat, Windmill, Moroccan Night Club
Front Parking Lot – 2 Rounds
10 Muscle ups
1 Lap, exercise in 2 intersections
20 Squats
30 Freddy Mercury
Playground – 2 Rounds
2 Laps between each exercise
10 Pull-ups
20 Step ups
30 Peter Parkers
Front of Highschool
15 Merkins, run across parking lot
15 Carolina Dry Docks, run across parking lot
20 Leg Thrusts, run across parking lot
15 Merkins, run across parking lot
15 Carolina Dry Docks, run across parking lot
Head to COT.
Thanks for all the hard work this morning PAX. Hopefully, it was worth while.
As my title alludes, we had a mix of participants in this morning’s addition of the The Arsenal. We had a strong showing for the hilly pre-run: 6 PAX. Sauerkraut and Sherlock left us after the pre-run and Cobbler joined us for the main event at 0530. However, after the mosey over to the high school parking lot, he had to depart for what we thought would be a momentary visit to the QT restroom. He returned about 25 minutes later stating that he wasn’t feeling well. Apparently when someone who generally is heavy on the workout deuces count says “someone should not have to crap that much”, it’s pretty serious. Hope you feel better Cobbler! Here’s the workout.
Warm up mosey over to the High School parking lot.
High School Parking Lot – exercise then run to the end of the parking lot
30 Merkins
15 Mountain Climbers each leg
20 Lunges each leg
30 Diamond Merkins
15 Burpees
30 Squats
10 – 4×4’s – burpee with 4 merkins and 4 mountain climber each leg while in the plank portion of the burpee
10 – Broad Jumps
Mosey to the practice field
HILLS
Up the hill and 10 derkins at the top
Back down the hill and 10 burpees at the bottom
repeated 3 times and then decrease reps to 8 and then 6 for the final 2 rounds
Mosey to the Playground
Aiken Legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward)
10 Pull-ups
15 Dips
1 Lap
Repeat once
Mosey back to COT with a little mary before.
Thanks to all the PAX who were there to work hard this morning. I hope I successful in my claim for a challenging routine this morning.
I did my second Q at the Arsenal this morning and I thought I would try to get somewhat creative; back to the Execon again! Here is the rundown.
Prerun at 0500 (Fallout and myself in attendance)
Warmup including a short run around the parking lot.
-Ascending Testicles (pretty tough one and it started the first of many wise cracks at my name)
-20 Freddie Mercury
-30 Squats
-10 muscle ups
-20 flutter kicks
-30 lunges
Next, we headed to the playground.
-15 regular width pull-ups (and some complaining from @one_niner about not being in “pull-up shape”)
-20 Big boy situps
-10 jump squats
-10 wide pull-ups
-10 toes to bar (while @fallout put his toes on the bar and rested…clever)
-20 split jacks
Over to the high school
-20 shoulder taps
-20 LBCs
-15 Ballerina toe squats
-run halfway down the parking lot
-10 one-legged burpees
-15 big boy sit-ups
-10 jump squats
-run to the end of the parking lot
-15 diamond merkins
-varying elevation plank
-20 split jacks
-run back halfway down the parking lot
-20 plank jacks
-protractor
-walking lunges to the end of the parking lot
mosey back to the cars (with an indian run in the middle) and COT.
Thanks to all the PAX who made it out this morning!
We had 5 PAX and some nice weather for a workout at Blackhawk today. We started with a warm-up followed by some new exercises (for me anyway): ballerina toe squats, one legged burpees, mountain goats, and 4×4’s. I was definitely checking out the Exicon last night! For the main event, we worked mostly on our legs with some core work in between.
Aiken Legs – No rest
-20 squats
-20 box jumps
-20 lunges
-20 split jacks
-a little mary and then one more round of Aiken legs.
We then headed to the field for Blimps.
5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats
We finished with a team-up exercise: 100 squats, 100 lunges, 40 jump squats, and 40 split jacks. One partner ran while the other worked on the exercises. We also squeezed some for core work and the air chair a couple of times.
It wasn’t quite as humid today for The Arsenal, but we still poured the sweat. Two pax (fire_hazard and general) did the pre-pre-run starting at 4:30 and a few more joined for the pre-run (5:00). For the workout, we did a full-body, sort-of random routine.
-Warm-up
A quick warm-up in the parking lot behind the buses. It was great to get some nice, fresh diesel fumes from the buses to get the day going!
-Mosey to the Playground
30 Lunges, 10 burpees, 10 pull-ups, lap around playground
25 Squats, 15 merkins, 10 pull-ups, lap around playground
20 Box-jumps, 20 dips, 10 pull-ups, lap around playground
-Head to Practice Field
15 Tire flips – sprint across field, lunge walk back to tires, lap around the field
15 Tire flips – bear crawl back to mid field, sprint to edge, crab walk back to tires, lap around the field
15 Tire flips, sprint down the length of the field and more tire flips back to the edge of the field
-Over for some last minute hills (dragon’s crack?)
10 merkins at the bottom, 10 squats at the top
10 diamond merkins at the bottom, 10 lunges at the top
We finished with an indian run around the parking lot.
Thanks to all the pax you came out for my VQ. I think it went well and I am looking forward to another!