13 lucky men showed up this morning to see what was going on at Charlotte Christian. Gummy was there to bring the entertainment.
Pop quiz – what is the mission of F3? Dolly wood came through like he was in grade school and nailed it with flying colors. Well done DW.
Off we went – mosey to track and run a lap for COP – SSH x25, iw x 25, merkins x 10, Peter parker x10, parker Peter x10, mtn climbers x10, merkins x10. Run a lap – begin w 20 merkins and stop half way and do 20 merkins. Repeat w squats and then repeat w lbc’s. Go to stadium steps. Triple nickel – 5 merkins at bottom, run to top, 5 dips at top. Repeat 5 times. Mosey to bottom of grandma mtn. Partner up – P1 runs to top and does 15 merkins, and 15 lbcs. P2 runs down and back up. Flap jack. Repeat 3 x’s. Circle up for 8 mins of straight Mary – 25 lbc, 25 flutter, 25 lbc, 25 heels to heaven, 25 lbc, 10 partner leg throw downs(have no idea what these are called) 25 old school sit-ups. Mosey to parking lot. Partner up. P1 runs to busses and back. P2 does burpees. Flap jack. Repeat 3 times.
Moleskin- the best AO in all of F3 nation continues to get more difficult to navigate w all the construction although we did managed to cover a lot of territory. Maybe Yeti can provide the keys to the bobcats and bulldozers and we can utilize them in next weeks workout. YHC came in w a weinke but as I heard some chatter I decided to change some things up to keep everyone fulfilled. Hence the burpees at the end – thanks lobstah roll! It’s always a pleasure to lead. Thanks guys
What a great group of men this morning at what has turned into one of the most popular AOs in A51! 26 strong – someone said it looked like a convergence!
Ran down to the parking lot for Circle of pain – SSH x 20, merkins x 20, IW x 20, Peter parkers x 10, Parker Peters x 10, monkey humpers x 15.
Partner up. P1 runs to end of parking lot and back. P2 does said excercise. Flap jack. Excercise – lbc, heels to heaven, Freddie Mercury.
Mosey to picnic benches. Partner up. P1 runs down to stop sign while P2 does said excercise. Flap jack. Excercise – Derkins, calf raises, dips.
Mosey to track. Partner up. P1 runs a lap while P2 does said excercise. Flap jack. Excercise – low slow squat, jump squat, chin ups on playground.
Mosey to hill by baseball field. Partner up. P1 runs up the hill and back down while P2 does said excercise. Excercise – merkins, CDD, merkins.
Mosey to wall. Wall sits w 50 air presses. Repeato
Mosey back to parking lot.
COT
Lots of hard work out there by a lot of guys! 1.8 miles for the main event. Closer to 5 if you showed up for the prerun. What a terrific AO – it’s no secret as there are always a ton of guys. Keep up the great work! Sensei, Thanks for the opportunity to lead!
It all began as a normal Friday at Joust until Spackler and TR pulled in. Everything normal was now thrown to the wind.
The thang –
Off we went for a little jog – idea was to run down the parking lot and split the school down the middle and gain access to the stadium that way. Another private school, another building under construction thus we needed to take a detour. Back to where we came from for some SSH x 25, merkins IC x 20, IW x 20, low slow squats x 20. Mosey for a lap around the track. Meet back by the home team bleachers. Partner up.
P1 runs across the field and back. P2 does 20 dips, 20 merkins, 10 jump squats. Flap jack. Rinse and repeat 2 times.
Mosey to top of stadium. Partner up. P1 runs down stadium and across field and back. P2 does 10 pull-ups, 20 hanging knee ups, and 30 sit-ups. Flap jack. Rinse and repeat 3 times.
Mosey to bottom of grandma mtn. Partner up. P1 runs up mountain and back down to press box and back. P2 does 20 CDD, 20 merkins, and 10 jump squats. Flap jack. Rinse and repeat 3 times.
Mosey back to parking lot by busses for 5 minutes of Mary. Jail break challenge for Dollywood and Lightfoot back to the cars. The rest of us moseyed home.
COT…
Moleskin –
As we began the morning I realized 3 min into things that it would be an abnormal day. First, Spackler and TR showed up to Joust for no special reason?!?! Was it a full moon? As we were running Slum Lord says to me “this sure is a talkative group!” Skywalker + Tiger Rag + Spackler = no one else gets a chance to speak. And then 2nd, we quickly were detoured on the initial run bc of all the construction. I had to quickly manipulate the weinke I had planned. There was some discussion on my “flapjack repeat 2 times”. Never has that been broken down or dissected so intently. Sheesh – Just run twice and be done with it!!!! And then for my integrity to be called into question as I wasn’t being detailed enough! Relentless. Major props to Gunner – 2 weeks in a row. 16yrs old and motivated! Nice to meet Light Foot this am. Didn’t have a great experience his first time out w Metro guys. My apologies to Voight for calling out the Metro dudes. Let this be your home Light Foot. Way to smoke DOlly wood in a 1v1 race. DW took his hat off thinking it would make him more aerodynamic.
That’s all I got. Have a great weekend!
If your son / daughter play club soccer. Consider trying out with the new Charlotte Eagles club this Summer! It will be epic. See DW, Busch, or Header for details.
It was 0500 and off Stone Cold, BA, Dollywood, Lex Luther, and Header went on a 5k Pre run. Good 2nd F was had w great dialogue and conversation! Come on out and try it some time.
At 0530 we began w 24 solid dudes w some SSH x 25, merkins x 20, squats x 20. Bananas decided to roll in and cause a scene @ 0533. We let him join us for the comic relief of the morning.
Partner up. Mosey to track. P1 grabs a tire and P2 grabs a bell. P1 runs a laps tire while P2 swings. Flap jack. Rinse and repeat w squat and press & high pulls.
Farmer Carry to tennis courts. P1 does 10 merkins… arrive at pavilion. P1 runs w KBs to light pole while P2 does derkins. Flap jack. P1 runs w/out bells to light pole while P2 does step ups w bell. Flap jack. P1 runs w bell to light pole while P2 does LBCS. Flap jack.
Mosey to bottom of hill in parking lot. Do 11’s w swings at bottom of hill and burpees on top.
Gamer carry back to lot. Return tires and do 20 LBCS w bell and 20 lughanis w bell. Done!
Moleskin-
It was a fantastic morning w 25 dudes who came to get pumped for their significant other later on tonight. The usual suspects (Brown and Bananas) were full of chatter while the rest of us worked our tails off. The tires around the track didn’t go exactly as planned as we found they are much heavier filled w rain and leaves. It was strategic on the Qs part to run first and let partner 2 get soaked. The planking we did under the pavilion at the tennis courts are called an active recovery. They are an active recovery for a reason! Not meant to lie on your belly to rest… Some decided to give their 10 counts while resting! Back to the parking lot we met to finish off with some Mary. We had an FNG w us who is a nurse. Brown waited all of .03 seconds and named him Bed Pan. Bed Pan, it’s a sign of endearment. Please come back again. Way to nail the F3 mission statement DOlly Wood! You live it every day. Funny to see another F3 brother in Harris Teeter @ 0630 picking up flowers for his sweetheart. It’s a privilege to lead fellas!
I prematurely tweeted at halftime that it was safe to go to bed and get ready for our big day at The Matrix. The Falcons with a 21-3 lead would crush the Patriots in Super Bowl LI. I woke up dead wrong. 11 pax joined us @ 0530 for the beginning of COT. Actually 10 joined in at 0530, O Tannenbaum came in on 2 wheels at 0532.
The thang –
COT – SSH x25, IW x25, merkins x25, off to go pick up a rock. Mosey w rock to track. 10 LBCS, 10 Louganis w rock and then 1 lap around track. Rinse and repeat 20 and then 30.
Mosey to wall. Wall sits w 25 over head presses w rock.
Mosey down path to tires. (Drop rock) 10 jump squats over tire, 10 step ups on logs – run down path to railing and then back. Rinse and repeat, 20, 30 reps.
Mosey w rock to wall. Wall sits w 25 overhead presses w rock.
Mosey to field. 10 curls w rock, 10 over head presses. Run to light pole and back. Rinse and repeat. 20 and then 30 reps.
Mosey and drop rocks back in pile. Mosey back to lot for Mary.
I don’t have much for this BB other than Young Love had the biggest freakin’ rock I’ve ever seen someone chose during an F3 workout! It was a monster. I think it was Pop Tart who asked “who stole the spirit rock”? YL was in full beast mod
It was so nice getting out in the gloom this morning w a great group of men. A dozen dudes showed up ready to go. Before we set off, a disclaimer was given and then the YHC asked the pax if they knew what the mission of F3 was. Crickets were all I heard… I preached a sermonette, an offering was taken and off we went. As we began to mosey, I heard “I thought the mission was Fitness, Fellowship, and Faith!” Oh boy – the site Qs have some work to do!
The thang –
Moseyed around the parking lot down to the track and one lap. Stopped in the corner for some COP. SSH x25, IW x 25, merkins x 25.
2 laps around the track at a quick pace. LBCS while we wait for 6. 1 Lap at quick pace, LBCS while we wait for 6.
Meet in corner of track for 10 reg merkins, 10 diamonds, 10 wide arm, 10 reg merkins, 10 diamonds, 10 wide arm.
Mosey to rock like and grab a rock. Mosey to parking lot. 30 overhead presses – run to end and back. Rinse and repeat w 20 and then 10 overhead presses.
Rinse and repeat w 30,20,10 curls.
Mosey down to bleachers. Partner up. p1 runs w rock to stairs while P2 does said excercise. Flap jack. Excercises were merkins, dips, and pull-ups.
Mosey w rock to Semigloss’s office (bathroom) and wall sit. Over head presses till your arms fell off while sitting.
COT
It never gets old when asked to Q! Thanks for the opportunity. Welcome back Uzzo! Last time out he said we pushed a jeep around the parking lot. Nice one Dollywood! Hope to see you again. And welcome to Sheldon also! Introduced to F3 down in Columbia and just started coming to A51. Not a whole lot of mumble chatter this morning as it was intended to be a tough workout. Dollywood triggered a shot over the bow as he said “The old Header would not have struggled with those merkins”. Sometimes you just have to ignore the young punks.
The thang:
Disclaimer was given and the PAX set out on a cool morning to the upper parking lot for a little COP.
COP– 20 SSH, 20 IW, 20 LSS, 20 merkins, 20 mountain climbers, 5 burpees
Mosey down to bleachers where the PAX eagerly awaited their first exercise.
Exercise # 1– Follow the leader as we went up and down the entire set of bleachers 3 times. First time through–every step, Second time–every other step, Third time–Frog hop every other step.
Mosey to jungle gym at top of bleachers.
Exercise #2–OYO, each man completed 50 pull-ups, 100 merkins, 100 squats, and 100 dips. The suggestion was to do them in five rounds of 10,20,20,20 but OYO was completely acceptable.
Mosey to end zone line of football field.
Exercise #3– OYO, bear crawl to 10 yard line, jog to opposite goal line. Bear crawl to 20 yard line, jog to opposite goal line. Bear crawl to 30 yard line, jog to opposite goal line.
Repeat pattern with walking lunges and crab crawls.
AYG one final time of 2016, then mosey to top of bleachers for 2 rounds of people’s chair.
Mosey back. Done.
Moleskin:
Great group of devoted Joust men. It was a pleasure taking the PAX out for its final 2016 workout. Guys were getting after it and not much encouragement was needed.
Thank you to Yeti and Header for their continued leadership of Joust! And thank you to Smokey for the take-out. Happy New Year to everybody.
Announcements:
Joe Davis run next week
Convergence at Matrix next Monday, Jan. 2.
13 of South Charlotte’s finest braved the cold weather and stepped up to the pain. Multiple stations. Multiple rounds. Plenty of heat.
The Thang:
After a very quick disclaimer, mosey around the CC front parking lot, then held up for some COP:
· IW x20 IC
· Low slow, squat x15 IC
· Monkey Humpers x15 OYO
· Merkins x10 IC
Mosey to the back lot where the PAX was then formally introduced to various pain stations with blocks, yard timbers and a big ol’ tractor tire.
· Burpees
· American Hammer (with block)
· Tire Flip (then hop in/out)
· Lunges (with 4×4 overhead)
· Curls (with block)
· Flutter (with block)
· Rows (with block)
· Monkey Humpers
· Merkins
· Shoulder Presses (with block)
· LBCs
· Squats (with block)
· Hops (quick feet over a 4×4)
· Abyss? (Merkins with hands on 2 blocks)
· Runner
Each PAX on a station, AMRAP while the runner was the timekeeper to the end of the parking lot and back. Rotate clockwise. Rinse and Repeat.
Ol’ Moleskin:
Header asked YHC to Q several weeks ago and I immediately thought of possible cold weather in December. Well Mother Nature did not disappoint, nor did the PAX with their hard work today. They simply got after it. Lots of mumble chatter during COP that threw off YHC’s cadence on the Low, Slow Squat but thankfully Skywalker was there to restore order and slow the pace. During the pain station work, the young guns – Yeti, Dollywood and Joystick did not disappoint. Supermen – Lobsta Roll, Header, Chin Music and Smokey showed no signs of fatigue. Skywalker, Slum Lord, Cotton Mouth and Freedom were working hard the entire time. And Sensei remains an absolute inspiration. YHC had the pleasure of going through the stations alongside he and Freedom… the dynamic duo.
The highlight of the morning may have been Header being advised by the man of few words, Lobsta Roll, that “those burpees aren’t going to do themselves there fella” or something of the sort.
3 rounds of solid work. AYG back to the launch for COT.
Thanks to Header and Yeti for the opportunity to lead. Thanks to Header for the take-out.
Announcements:
· F3 Runners in Kiawah. Praying for safety and success.
· Christmas is here. Let’s not get too caught up in the hustle & bustle, or gifts & events. Let’s do get caught up in celebrating the birth of our savior, and sharing that good news as often as possible.
Beautiful morning at Joust as 11 studs went to work.
Mosey to the field
20 Side Straddle Hop
20 Imperial Walker
Jack Webb 1-5
Merkin + Air presses
Dry dock + flutter
From the middle of the field, run to the 50 yd. marker and do 5 burpees. Return to the middle and run to the 40 yd. marker and do 4 burpees, etc. Finish with 10 burpees in the endzone.
Jack Webb 6-10
Merking + Air Presses
Dry Dock + Flutter
Repeat burpee workout
Mosey over to the playground, find a partner
Exercise 1: Partner 1 does stairs while partner 2 does dips. Switch when runner gets to the top his 5th time.
Exercise 2: Same as 1, but replace dips with incline Merkins
Partner 1- run to the parking lot crosswalk
Partner 2 – low, slow squat
Repeat (replace squat with alternating lunges)
Exercise 3: Same as 1, but switch after 3rd time
Exercise 4: Same as 3, but replace dips with decline Merkins
Partner 1 – run to the upper playground and do 10 pullups
Partner 2 – Freddy Mercury
Switch
Jog up to the parking lot, final gasser to the finish line.
So excited to be taking over Joust as the Q-site! My new Yeti hat fits perfectly, but my pride still needs to recover from Grizzly Adams aka Jace Roberston aka ZZ Top aka Stonecold questioning my ability to grow a beard.
YHC got an email from Gummy yesterday saying he needed a substitute Q as he apparently threw out his back. I happily abliged and put a plan together.
Being that it was Veterans Day I thought how more appropriate would it be than to do “the Murph”. I can’t recall this ever been done before at Joust so off we went.
Run to playground and circled up for 20 ssh, 20 iw, 20 Parker Peters, 20 Freddie mercuries, 20 merkins. Down to the track we went where we did a bit of a modified Murph. Ran .5 mile, 100 pull-ups, 200 merkins, 300 squats, run another .5 mile. We had about 7 min to kill so we ran to the parking lot where we did some sprints and Mary.
Circle up for COP.
Great turn out by some of joust’s faithful! It was a bit chilly when we started but by the time the Murph was explained, guys started shedding clothes. Not too much mumble chatter and nothing too funny or exciting to post. Just a great morning working out w some great guys honoring our great vets!
Announcements – Christmas party sign up, turkey bowl flag football on thanksgiving – sign up. Make sure you are at Joust 11/18 – BIG news coming!!!