36 Total- 14-Bagpipe, 22-Swift
Disclaimer was given and we were off.
The Thang-
Stroll to the parking lot next to The Courtyard by Marriott
COP:-Merkins x15, SSH x20, IW x15, Squats x10, Peter Parker x15
Mosey to Loch Ness
-At each Patio Area- Dips x20, Derkins x10, Step ups x20- Plank when done at picnic tables
-To the back pond via the nature trail- Partner up- One partner runs(timer)- other does exercise. 2 Rounds- Flutters, & Russian Twist
-Move to the Parking lot behind TIAA -Plow the fields- each light pole is do 5 Jump Squats- Circle back for the six. This got derailed a bit due to the heightened security scare.
Mosey down the nature trail back towards the Launch spot
Stopped at the fitness stations across the bridge for a quick circuit – 10 Dips, 10 pull ups, 15 LBC
-Mosey to Wells Fargo lot for a bit of Mary while the six comes in
-Back to the launch to finish Mary
Moleskin:
-Strong group today. Good work from all, tried to keep it moving at a good pace with a variety of exercises.
-First time for Transporter @ Bagpipe and he brought an FNG
-Welcome Moon River- Charles Tomko FNG- brought out by Transporter- he is recovering from a torn Meniscus 8 months ago, but that wasn’t going to stop him from coming out. Nice work.
-Long Haul has become part of the Respect crew, but works out like he’s still in his 20’s
-Had to call an audible while plowing the fields with BofA security staring us down. Don’t know if we had a problem, because we didn’t stick around long enough to find out.
-I appreciate all on the various 10 counts
-Voodoo called me out, “you have 20 seconds left” so I asked him to lead a Mary exercise to finish us out.
-Thank you to Transporter for taking us out
Announcements:
-Shirt orders- Check the website
-Happy Hour tomorrow night @ JRR Tolkien’s house- Grill, Drink, Tuck will see you in the Hot tub-see tuck for details
-New AO in Indian Land = Blackhawk (Walnut Creek) launching 6/24 6:30 am. We would appreciate the support to come out and volunteer to Q. Reach out to General and he will get you on the schedule.
-Billy Goat starting at The Vine on Saturday’s- Madame Tussauds for more
-The Fat Boy speed/strength obstacle course summer series starts Wednesday, June 21st. Read more below in the PREBLAST.
-Fredo on Q tomorrow @ The Maul
-Chopper VQ Saturday @ DaVinci
21 Gentlemen in attendance
The disclaimer was given and we were off…..
The Thang:
-COP in cadence- Merkins x,-SSH x25, -Hillbillies x20, -LBC x25, -Mountain Climbers x20
-Black Jack- Start on Theater side of the Parking lot. Run to the other side Perform 20 Merkins & 1 LBC – run to other side of the lot – perform 19 Merkins & 2 LBCs. Repeat until you do 1 Merkin and 20 LBC, running between the sides of the lot. Always adds up to 21 – BLACK JACK!
-Peoples Chair –Arm presses x30, – Donkey Kicks x10, -Arm Raises x30
-Partner up- One partner exercise, one partner run a lap around small lot and up the hill and along the ridge (Heartbreaker Ridge) on the side of Regal, switch -Exercise 1- Wheel of Merkin; -Exercise 2- Rocky Balboa; -Exercise 3- Monkey Humpers
-Back in Peoples chair- 30 Arm Raises
-Partners again- In the same small lot, partners run opposite direction, when you meet do-Handslap Merkins x10, do this 5 times.
-Back in Peoples chair- 30 Arm Raises while we wait for PAX
-Each partner in 1 of 2 single file lines in front of Theater, sprint to the end. When the guy in front of you is to the Regal Front door the next guy will take off; while waiting 6 inches either on your six or in Plank.
Just enough time for 10 Burpees OYO;
Were done
Announcements:
-Goonie on Q tomorrow @ Rebel Yell, fresh off his Q on Tuesday in Orlando
-F3 dads- 9:00am- SOB- @ the Bull Ring in Ballantyne Corp. Park or A51- @ Colonel Francis Beatty Park
-Speed for Need 4 miler on 7/4/17- on the website or talk to JRR Tolkien for more details
Moleskin:
-Thank you all for coming out for something a little different. We didn’t really leave the launch spot and still got about 2.5 Miles
-Pretty Quiet out there today. Not a lot of Chatter
-Good amount of Respect out there- Chopper, Fredo, The Commish, Van Pelt
-Nice to see Snookie & Tool Bag recently had babies. T-Claps for coming out.
-Fraiser needs to go to Vegas, he killed the Black Jack and nearly lapped everyone. Nice work!
-Not sure if it was that the PAX was fatigue or I wasn’t clear, but that was the messiest set of sprints. Some how halfway through we ended up with 3 lines not 2
-Shot out to the pre-runners- Strawberry, Wild Turkey, Teddy, & Fraiser. Getting about 3 miles in before the workout.
-Thanks as always to Squid for taking us out.
Friendly Disclaimer was given
The Thang:
Mosey through the parking lot to Circle up at the front of the school.
In cadence
Side Straddle Hop x15
Imperial Walker x15
Merkins x10
Hold it
Peter Parker x15
Low Slow Squat x15
Head to the street, count off by 3’s for Starfish
Each group head in different direction completing each arm of the Starfish
Each arm a different exercise- Merkins, LBC, Squats, & Flutter. Every time you get to the middle do 5 Burpees. 1 round, plank when you’re done.
Six inches- Fireman Ed with a long slow 10 count and recover
Back to launch spot parking lot for 17’s- Each corner do an exercises that add up to 17, first corner 16 Merkins, 1 LBC, second corner 15 Merkins, 2 LBC, next corner 14 Merkins, 3 LBC and so on till it flips ending with 1 Merkin and 16 LBC
Head to the bathroom and grab some wall- Peoples Chair- Fireman Ed led us with 100 Arm Raises.
Back to the Parking lot for Suicides. Using the 4 Basketball goals as our turn around spots. After each Suicide do 5 Merkins at the start.
Circle up for Mary-Went around the circle for you call it.
Recover and we are done.
Moleskin:
Really appreciate you all for showing up 13 strong on a wet morning.
Always great to see FNG’s Welcome- David Loman-Juicer & Doug Vandyk-Scrum
Insomnia fell asleep during COP and was not available to call an excersise
Of course Fireman Ed, thanks for being there to volunteer leading some outlandish exercise- 100 Arm Raises were enough, had to skip you on circle of Mary, who knows what you would have done, Jack Webbs?
Not a lot of chatter out there
Thanks to Pele for taking us out.
Announcements:
Last Day for T-shirt orders end tomorrow for A-51 shirts
Q School 201 @ Panera Arboretum Saturday 6:00 talk to Udder
Need site Q’s for Olympus (Old Providence- Saturdays) talk to Sony
Planted the shovel flag, No FNG’s, Disclaimer given, and we were off.
21 men completed the following.
The Thang:
SSH x25
IW x20
Mountain Climbers x20
Muderhorn- Dollies up top while we wait for pax
Front theater
Lunge/Squat ladder- every 2 park spaces/up to 8, run back & plank
Burpee suicides- 2 spaces= 1Burpee—back- up to 8, run back & plank
Bear crawl/Merkin ladder- every 2 spaces/up to 16,
Plank waiting for Pax
Mosey to the corner of the Regal-Jack Webb Abs-1-Heels to Heaven= 4LBC
Up to 10 Heels to Heaven=40 LBC
Peoples Chair- Right leg out, Arm presses x15
-Left leg out, Arm presses x15
Behind Theater-Balls to with Verkins on your own
Peoples chair
Mosey to launch point for Mary
Circle up
Dollies x30
20 merkins on your own
Flutter x30
15 merkins on your own
Rosalita x30
10 merkins on your own
Bicycles x30
5 merkins on your own
Moleskin:
This workout was my 3 year anniversary workout. Although my official anniversary is 4/30/15. So is the 3rd year of this workout Mighty Mite created on my FNG post. As always lots of moaning and groaning on the Jack Webb Ab’s and the Burpee suicides. Great group of guys. Appreciate all of you for joining me this beautiful morning. Thanks for coming out.
3rdF Starting Thursdays at Chick-fil-a Stonecrest 6:30 following Rebel Yell. Reach out to Fire Marshall Bill for more details.
Thanks to Strawberry for taking us out.
60 degrees at post time & the Disclaimer was given. 10 men chose to join me on a 45 minute adventure. Here is how it went.(I had no Weinke, so hope I get this right).
The Thang:
Mosey over to the speed bumps behind Harris Teeter for COP.
SSH x20
IWx20
Low slow squat x20
Since we were at the first speed bump we started there with: 1-Merkin & 2-LBC, next speed bump 2&4, 4&8, and so on up to 32-Merkins & 64-LBC.
I took off up the hill, turned around and nobody was following. Guess they thought I was going to relieve myself, I then gave instruction to follow.
Crossed over Elm Ln to the fountain for a set of 7’s- Merkins and LBC. Going back and forth from the fountain and the dumpster on the far end of the lot.
Strolled to the upper parking lot of St. Matthews. Grab a partner. One partner do an excersice, other partner is the timer running across the lot to the stairs, across the driveway and back up the stairs to your partner. Each team did 100 Merkins, 200 LBC, & 150 Squats.
Time was flying so we made the mosey back to the launch spot. On the way we stopped for so Jack Webb peoples chair- 1-Merkin, 4-Arm raises in Peoples Chair, 2&8, and so on up to 5-Merkins and 20-Arm Raises and back down. As we mosey’d we stopped randomly to do the opposite of what we did on the speed bumps. Merkins and LBC back down to 8 & 16.
We were running out of time so we finished out our Merkins x7 & LBC x14 when we got back.
Moleskin:
-Some concern about the black cat running around, but we must have never crossed it’s path as we all made it through with out incident.
-Long Haul came back this week after a 2 month injury hiatus. The hip injury is not healed, but he is working through it, and smoking the PAX in the mean time. Great work being out front of everything all morning.
-Van Pelt (Respect) is always a beast. Enough said.
-Crab Cake has been posting more. He was pushing so hard on the 7’s that he confessed to puking in the fountain. I didn’t witness this.
-Chopper (respect) has only been doing F3 for a few months now but you can already see the results. He is posting almost every day, feeling so good that he is taking his shirt off at the end of the workout.
-Tool Bag is another that is fairly new to F3. Great to see you in attendance week to week. You have become a regular at Rebel Yell and your progression is obvious.
-Caboose it is good to see you continuing to come out. I believe you’ve only been doing F3 for a week or 2. I remember your name day was recent just don’t recall. Keep it up.
-Escobar is quickly becoming a Veteran as he has his Virgin Q out of the way. He is still warming up to the running, but he will do an exercise with the best of them and in perfect form. (fyi-your a better runner than you give yourself credit for).
-Crane it was nice to meet you. Thanks for the push, every time I turned around you were there on my heels. Hope to see you again soon.
-Strawberry is always pushing it with a strong workout. Thanks for the support and leading Mary as the rest of us finish.
-Great group of regular’s showing up at Rebel Yell, proud to be the site Q and lead men through the gloom.
-Thank you to Strawberry for taking us out.
Have a great Easter weekend.
Announcements:
COTS (Church on the Street)- Open slots coming up in a few weeks. Sign up on Sign up Genius or talk to Strawberry for more details.
Brolympics- Next Saturday 6:00-8:00 @ Community House Middle
Q School Saturday- @ the Big House open to all. You don’t have to be a site Q, good for everyone who is ready to Q, but you may not be comfortable Q-ing. This will give you the basics and the confidence to lead the PAX
Disclaimer was given as the Pax trickled in, 19 in total
The Thang:
Easy jaunt to the front of Thai Basil for COP- SSH x15, IWx15, Merkins x10, Low slow Squats x10
Mosey through the breeze way to the stairs below the yoga studio for Partner work- Partner 1 runs the stairs over and down, Partner 2 does called exercise-LBC, H2H, Flutters, Dolly
Take a mosey to the Target side lot- 5 burpees
Counted off in 4’s, try to remember your #
Head to the Neighborhood
Arrive at the Alexander Martin Roundabout–Get with your Groups for a Starfish– each group would call their own exercises for each leg x15- 1 time around the Starfish
Plank when your done
Weave around the streets of the Neighborhood, stopping along the way in plank for the 6 to catch up
Hopped on the nature tail and Hit the loading dock next to BofA for Jack Webb ab’s, 1-Heels to Heaven/4-LBC, 2-Heels to Heaven/8-LBC, up to 5-Heels to Heaven/20-LBC, then back down
Plow the fields in front of Pets Mart & Best Buy- when you get to the end of a row alternate Merkins x5 & LBC x10, at your own pace
Get back with your partner- Partners each run around Best Buy & Petsmart, but opposite ways. When partners meet do 10 Handslap Merkins; do this 3 times with last set at Bank of America
Circle up for Mary- 1 man calls the exercise and runs to Salsaritas, comes back, calls out random guy, random guy calls exercise and runs to Salsaritas and back, & so on, got in about 5 rounds
Head back to Chick-fil-a
Announcements:
Every Saturday meet up at the Bull Ring in Ballantyne Corporate Park for training for the Ballantyne & Pineville 5k bring your kids
Wednesdays after The Maul Tutti is starting a 3rd f at the Chick-fil-A, starts first Wednesday in March
Ragnar is coming October 6th & 7th, things are still coming together, but keep it in mind, talk to Kid Rock for more details
Moleskin:
-Great group out there this morning Vets to newbies, fast to slow, trash talkers to quiet folks, and everything in between
-Guess we hit some unchartered territory, in the neighborhood and the path behind Best Buy
-We had plenty of 10 counts
-As smooth and simple as the Jack Web Ab’s sound above, it was none of that, not only are they tough, but when the Q can’t count/lead the exercise, the Pax gets testy. Thanks to all of you who kept me on the right path, especially when Mighty tells you out of shear disappointment something to the effect of “Geeez, if your going to call my exercise, get it right!!!”
-Lots of Respest out there this morning- Chopper, Fredo, The Commish, & Gator Bait
-I think to much time passed between counting off by 4, because by the time the Starfish started the groups were uneven, Mighty Mite warned me, but was effective regardless
-MT had his smoke boots on, flying past Best Buy like he stole a big screen out of Best Buy
-Tuck & Kid Rock plowed the fields faster than anyone
-The Old Man we ran into was hauling it, Q fail for not ehing him
-Flo is a man of his word even after closing down Brazzwells the night before
-Big Tuna put his backward running skills on display, pound for pound the fastest backward runner in f3
-Nice attempt on the Spanish version of the count off, I think we made it to 9 before it all fell apert and we went back to English
-Thank you to Strawberry for taking us out
-Great AO I appreciate Tuck & Triple-7 for the Q
Thang:
VQ- After 2 ½ years of doing F3, I finally Q’d Bagpipe
Disclaimer was given and we headed out across the street and circled up.
COP:
SSH x20
IW x15
Low slow squat x20
Mountain Climbers x20
Mosey to Ballantyne Corporate Place, bottom of the hill in front of TIAA
Run up to the bridge, plank when you get there
Headed down to the big lot behind BofA parallel to I-485
Suicides using the 6 light poles
Gather at the TIAA loading dock for people’s chair
Right leg out
Left leg out
30 arm raises
Headed back across the street to the back of the Lance building patio area
Partner up- 1 partner runs around the Lance building, second partner cycle through 10-Dips, 10-step-ups, & Incline Merkins. When runner gets back switch. Everyone goes twice
Mosey to the office building on the far side of Lochness
Still with your partner- 1 runs around Lochness as the timer, partner 2 picks any exercise till partner gets back, each go once.
Everyone back- get on your 6. Jack Webb Ab’s. 1-Heels to Heaven & 4-LBC, up to 5 H2H & 20 LBC, and back down
Head back to launch spot for some mary
We’re done!!!!
Announcements:
Makeup date for Joe Davis is this weekend 1/14/2017
Get your Mud run teams together for 5/10/2017 USMC Mud Run
Moleskin:
Great work by all.
Guess I should have been a little bit more patient, didn’t wait for the Swift fellas (name’O rama) Apologies Bratwurst
As expected a little mumble chatter about the Jack Webb Ab’s. Feel the burn.
Tried to stay moving with the chilly temps.
Strong group this morning.
Doc McStuffins was running with the wind
Fire Marshall was strong, fighting through knee pain
Frack was taking out his Raiders frustration on the workout. He’s a beast
Strawberry was flying around the Lance building, must be the shoes
Good to see Gumbo back coming off injury (try to keep it under 40 miles per week)
Tagalong looks like he never went on paternity leave
You can always count on Big Tuna, happy birthday week
Paper Jam always giving his all and pushing hard
Nice to see Outback gracing us with his presence, no Swift this morning
Fallout was a pace setter for me…I was trying to keep up
Thanks to Bucky and Morning After for the opportunity to Q this fine AO
Thought it may be just 3 of us, with 17 degree temps feeling like what could be single digits, but the pax trickled in right on time, disclaimer was given and we were off.
Thang:
Couple laps around the parking lot to loosen up
COP:
SSH x15
IW x15
Mountain Climbers x20
Low Slow Squats x15
-Made our way down to the track:
Get a quick mile in by doing 17’s-
Consisting of Squats and LBC’s at each corner
Back up to restrooms
-Peoples chair- right leg out, left leg out, 30 Arm Raises on your own
-Mosey down to the bleachers and partner up
One partner does exercises-
Incline Merkins, Dips, & Monkey Humpers
-Back up to the main parking lot for some Suicides using all 4 basketball goals.
-Circle up for some Mary
Moleskin:
-Appreciate those who showed up, not the easiest to get out of bed when the temperatures are in the teens.
-Wasn’t exactly moderate, but with the pax we had I knew we would be fine with a regular boot camp workout
-Rachel can move, dusted us all on the track. Dude has stamina. Virgin Basecamp workout.
-Big Tuna was war daddy
-Insomniac didn’t get any rest. Pushed it hard the whole time. Nice work.
-Didn’t recognize Booyah at first, no signature Skoal hat today
-Thanks to Goonie for the Q and the pre-run
Announcements:
-Goonie is looking for Q’s for Basecamp
-Booyah is recruting Q’s for Peak51
-Rescheduled date for the Joe Davis run is this Saturday 01/14/2017
-Get your Mud run teams together for 5/10/2017 USMC Mud Run
6 of South Charlotte’s finest embarked (1-FNG-Escobar) on a tour of the AO.
Here is how it went down.
The Thang:
Disclaimer was given and off we mosied to the stairways next to Aveda.
COP:
-IW x20, Mountain Climbers x20, LBC x20, Squats x20
-3 person grinders:-1 partner runs up the stairs to the other end and down to partner 2, partner 2 runs up the stairs to the other end and down to partner 3, and so on. The partners that are not running are doing an exercise till the are relieved by their partner. The exercises were LBC and as suggested by Bevo, Burpees were the other exercise. Two rounds of that.
-To the Target Parking lot: 4 Corners or 17’s in big lot in front of Target:
-each corner Merkins & LBC =17; finishers go back and finish as a group
Peoples chair on wall behind Great Clips:
-Air Press x30 w/right leg out, Air Press x30 w/left leg out, Donkey Kicks x10, Air Press x30
Mosey to Tolleson Park in Blakeney Greens:
-Bear Crawl, Lunge walk, & Backward run to the other end of the park, sprint back each time
Get to the Nature Trail Burpees x5, Get on the Nature Trail behind Best Buy Burpees x5; take it to the B of A on Ardrey Kell Burpees x5
From B of A parking lot partner up:
-partners run opposite ways around the Petsmart/Best Buy building, when partners meet do 10 hand slap Merkins, continue to 50 total
Grab so wall behind Best Buy in peoples chair position and hold for 2 Ten counts.
Circle up for called exercise; all do an exercise that is called by the runner till he gets back; runner runs to the end of the Best Buy and back; did 2 rounds
On the guard rail for Dips x30
Get in a single file line for a quick Indian Run
From there back to the launch spot.
Finished.
Moleskin:
-Nice work by all we got about 3 miles in. Great to see Escobar join us love seeing fresh faces out there. You would have never know Escobar was an FNG he certainly held his own.
-We had a few spectators at the beginning, getting ready for the Big South 5k. Kudos to Tuck for working out with us and then doubling down on the 5k. I sure you did very well, but hell of a warm up for a 5k.
-Good seeing Strawberry and Tuck setting the pace on the 17’s; crushed it.
-We weren’t really going to do Burpees today, you can thank Bevo for that suggestion in the beginning, so I just wanted make sure he was satisfied and incorporated them throughout. Way to push.
-Big Tuna is the fastest backward runner I’ve been around, if you don’t believe me feel free to challenge him to a race. Nice work.
Thank you to Strawberry for taking us out.
Thanks to Tuck and Triple 7 for the Q, great AO.
Announcements:
South Charlotte Christmas Party 2016
Signup and save the date for December 2nd at 7.30pm-11.30pm. Firethorne Country Club
2016 Jingle Bell Run – Charlotte
Saturday, December 10
St. Matthew Catholic Church
Festivities Begin at 8AM
Joe Davis Run for Recovery
The run this year will be on 01/07/2017.
9 gentleman were up for some adventure
Gave the disclaimer and we were on our way
The Thang:
A warm up mosey to the front of Dean & Deluca
COP- IW x20, Squats x20, Mekins x15, LBC x20
Ventured into to the cul-de-sac by Auto Bell
Did 1 round of a 4 point star fish that had us doing 10-Merkins, 5- Burpees, 15- Flutters, 20- LBC, & 10-Monkey Humpers between
Mosey’d to Rock Creek apartments in front of the Exxon for a round of 17’s. (Per Goonies request)
Quick mosey back to the side of the Regal Theater for Peoples chair and Air Presses x40
Circle up to finish with 60 seconds of Heels to heaven. Think we got 40 in.
Good to see some of the newer guys committed and continuing to come out.
Nice work by all to push it, we clocked just undedr 3 miles and explored some of the outlying areas of this great AO. Great work
Special thanks to Squid for taking us out.
Thank to Cheddar for letting me Q
Moleskin:
Had more, but time flew by
Nice to see Pop Tart still has yellow shoes.
Strawberry, Squid, & Cold Cuts crushed the 17’s
Thanks again fellas it’s always a pleasure to lead a great group. Hope all have a safe and enjoyable weekend.
Announcements:
Beer Mile tomorrow @ South Charlotte Middle school. Don’t wear any f3 shirts.