The temps were below freezing for my 2nd straight Q Outland, but that didn’t stop 11 regulars and 4 FNGs from conducting a mini-2nd F in the parking lot of Sun Valley Middle at 6:55 AM. Part of me was excited to see 4 shiny new faces and part of me was truly regretting that they were there. Two weeks ago, we launched an effort to Make Outland Great Again and I threw out a challenge to all PAX – 10 burpees for every FNG to post at Outland until the end of January. The PAX nailed me with 20 last week and 40 this week. What can I say, we’ll do whatever it takes to save one single #sadclown.
Introductions were made. Temperature was discussed. Disclaimer was given. And we were off….sort of. Since it was 25 degrees and muscles were tight, we started the workout with marching in place to get the blood moving. I think this made Hair Band uneasy because he immediately started complaining. (He’d live to regret it)
Once we got the heart rate and body temps up, we were mobile. Hairband mile to the bus lot and back to the main parking lot for COP
5 Burpees OYO (because Double E & Bullwinkle were late)
The Thang
Line up on the curb facing the street. Toy Soldier walk across the parking lot to far curb. Bear crawl to center line between the parking spaces
Face the flag pole. Jump side to side across center line for 60 seconds.
Face the street. Jump back & forth across the center line for 60 more seconds.
Mosey to the strategically placed traffic cone at one end of 10 empty parking spaces. Line up and shuffle down the line to the end of the parking space. Shuffle to the left back to the beginning of the next parking space. Repeato until you’ve covered all 10 spaces (noted by a 2nd strategically placed traffic cone). Plank until the PAX completes the circuit.
Hair Band asked when the workout was going to start. I think he soon regretted “poking the bear”
Mosey to the bottom of the hill and line up facing the hill for 11’s
Up the hill. Jump squats at the top. Down the hill. 10 Merkins. Back up the hill for 2 jump squats. Back down the hill for 9 Merkins. You get the picture…
Mosey to cafeteria shelter & count off by 2’s
Run lap, up stairs & return for round 2. Repeat laps after each round
Round 2
Round 3
Round 4
Mosey to main wall for People’s Chair with 50 Air Presses X 2
Mosey to curb.
Lunge walk half way across parking lot to center line of parking spaces.
Reverse lunge walk back to curb.
Mosey to grass & circle up for Plank wave
Start in high plank & follow the lead of the person to your right. High plank to 6 inches until entire circle is at 6 inches. Back to high plank, etc. Continue for 6 rounds
On your six for 6 Minutes of Mary
Time!
Moleskin
The challenge was out there. 3 PAX brought 4 FNGs. Heck, Sling Blade was a FNG last week and brought a FNG this week. Doc McStuffins brought out two and YHC EH’d one. I guess the rest of the guys don’t have any friends. They have every Saturday to prove me wrong. We don’t do IOU’s at #F3Outland, so YHC used every break in the action to knock out burpees in sets of 10-15 until all 40 were complete. I’m sure watching YHC perform burpees in my tight pants was the highlight of everyone’s day, but just in case, I recorded a few others: Double E and Bullwinkle showed up as COP was nearly over. The PAX had every right to remind them that a 7AM workout doesn’t start at 7:10 because the entire unit had to pay 5 burpees for their tardiness. Hair Band got in a few pokes at the Bear, but I think the Bear had the last laugh during the 11’s. They were #brutal. The reverse lunge walk had Jabberwakke complaining about his lack of balance. He set himself up nicely for a #shamelessplug for #F3Gumby. FNG Playoffs claimed he hasn’t worked that hard since he was in the military and was going to cancel the Fern & be back next week. #thanksforyourservice He mentioned something about flashbacks when doing bear crawls. FNG’s Sea Sick & Cone Head looked strong throughout the workout and left a trail of laundry all around the parking lot. #overdressed FNG Manzel was already looking up weekday workouts before he left the parking lot. Keep an eye out for him at #Thrive.
The veterans worked hard and crushed the workout as usual. It’s an honor to be given the opportunity to lead.
Announcements
Although F3 workouts are outdoors & rain or shine, the recent cold, wet weather was to blame for fartsacks across the region (YHC fell victim and wasn’t at his typical AOs to confirm or deny this theory). Sensing the PAX was tired of checking The Weather Channel, a pre-blast tweet of 0% chance of rain was sent. The tweet did mention 100% chance of deep yoga(-ish) or broga stretches and the weinke did not disappoint.
Disclaimer & announcement that the following moves & poses were test driven with my 11 yr old
The Warm Up
Hold the following positions for 5 breaths
The Thang
Hold the following for Yoga(-ish) poses for 5 breaths and perform a Vinyasa between each pose
Hold the following balance poses for 5 breaths
Broga stetches for 5 breaths
Shavasana
The Moleskin
Gumby welcomed in the New Year with one new site FNG and a lot of Sun Salutations. It was good to see so many familiar faces at Gumby. The workout was planned as to provide maximum stretching and as much sweating as you could get out of a stretching workout. At the end of the workout, today’s version of Gumby appeared to have accomplished both. #11yearoldapproved #crushedit
Today’s devotion was focused on leaving old things behind and stretching and straining towards things that are new and resolving to live for the glory of God. (Phillippians 3:13-14)
As always, it was an honor to lead.
Announcements
Sign up to Q Gumby via Sign Up Genius
It’s the last day of 2016. With 5 minutes before ‘go time’, the parking lot at Sun Valley Middle School was filling up fast with F3 brothers from Weddington, Monroe, & Indian Trail. Two FNG’s were identified (that’s 20 burpees for Glass Joe), the group was given the disclaimer, and off we went around SVMS to the lower bus lot for COT
SSH X 25 IC
IW X 20 IC
Low Slow Squat X 20 IC
Merkin X 10 IC
Partner up and pick a lifting rock from one of the 2 rock piles
The Thang
P1 runs to the top of the hill and performs 3 burpees. P2 performs called exercise until P1 returns. Flap jack & continue until 197 reps of each exercise is reached
exercises:
Merkins
LBC
O/H Press with rock
Squats
Curls
Flutter Press
Tricep Extension
Calf Raise
Freddie Mercury
Upon completion of FM, the PAX had performed 2,016 reps.
Return rocks to piles & circle up for Mary
Dolly X 20 IC
Freddie Mercury X 20 IC
LBC X 17
The Moleskin
2016 brought many struggles and successes to YHC and I don’t know about you, but I’m glad it’s over. Many of my F3 brethren had their own ups & downs in 2016, but each persevered and is now stronger because of them. The 2016 reps today left little time for reflection on the past year, but take the time to look back and count your blessings. Leave the past in the past and attack 2017 – it’s going to be a great year. EH someone this year, and let’s make Outland great in 2017.
It is an honor to have the opportunity to lead a convergence workout, and hopefully you got your money’s worth.
Announcements
Joe Davis run next Saturday
Pray for Scott Hinson (not Stumphugger) and his son as his son undergoes surgery soon
Glass Joe is cycling off the Site Q rotation at Outland and is being replaced by Madison (& his tight pants)
What a difference a week makes. Last Tuesday, it was raining, temps were in the mid 30’s, the PAX numbered 7, and we worked the track. None of that today. 17 strong PAX rolled out of the warm confines of the fartsack – some fresh off of the Kiawah 26.2 – to join YHC on his virgin Q at Fast Twitch. More on that later. The clock struck 05:15 and something close to a disclaimer was give and we headed off school property for the beat down.
The Thang
SCMS to Wm R Davie Park for COP
Mosey to first light pole. Perform called exercises at each light pole adding 5 at each along the way (6 poles total)
Mosey back to Hwy 51, hang a left, and continue to Cary Ridge (gazelles return for 6)
Left on Cary Ridge to Coburn (gazelles return for 6)
Left on Coburn to Brownes Pond (gazelles return for 6)
Left on Brownes Pond to Rosecliff (gazelles return for 6)
Right in Rosecliff to Strawberry (gazelles return for 6)
Left on Strawberry to SCMS (gazelles return for 6)
Regroup at SCMS. Head to lower fields for stair work.
Mosey to parking lot for gassers in 2 groups. #1 AYG approx. 50 yds to #2. #1 AYG back to starting point. Reapeato 5X’s facing front, 3X’s rear facing and 1X stride it out.
COT
The Moleskin
I’m not sure about you, but a VQ always leads to a sleepless night before. I’ve been planning today’s workout for weeks and on paper it looked solid. Believe it or not, I was initially afraid of running out of time before we returned back to the AO. For the 16 PAX who joined me at So Charlotte Middle this AM, they saw first hand how quickly the best laid plans can go awry. It’s always good to see so many FT veterans show, especiallly on your VQ, but I’m not gonna lie…it was a little intimidating too. #dontscrewthisup. Chatter was light – maybe everyone was just being polite. The Merkin exercises (after the COP) smoked me and things started to go south from there. The weinke was planned well in advance and I was sure I knew the route, but I must have been oxygen deprived by the time we reached the 3rd rally point. I was headed right when we needed to go left. TClaps to all the PAX who know the neighborhoods behind SCMS better than I do, because if not for them, we may still be running into dead ends and cul-de-sacs. Fortunately we made it back to the start. I thought the workout was timed out perfectly, but HorseHead quickly let me know we had 15 more minutes. YHC was forced to think on my feet, and we headed to the lower fields for stair work. Several comments were aired — something about that being a Death Valley workout…. Everyone attacked the stairs and the accompanying Merkins. Only 10 more min! $#@F&*^! More quick thinking but poor explanation ensued. The PAX somehow figured out what I was attempting and fell in line. Only 1 spill during the backwards runs. #gladIgavethedisclaimer Being given the honor to lead such a strong group of men is truly a humbling experience. Thanks to Turkey Leg & Purple Haze for the opportunity
Announcements
Joe Davis Run – Jan 7. 111+ F3 Brothers signed up. Sign up today!
Gumby = Stretching/Yoga style workout on Wednesdays at Matthews UMC Boy Scout Hut
The short work week that leads to Thanksgiving Day gives lesser men an excuse to fartsack – family in town, travel, too much stuffing, the cat has diarrhea, etc. Really, any excuse could be used, but for A Few Good Men of Union County, Saturday morning meant the traditional SVMS beatdown known as Outland. No newbies, so everyone was disclaimed and off we went. A lack of cinderblocks caused YHC to shift gears to Plan B immediately, but no blocks was no problem.
The Thang
Mosey yog to elementary school entrance and circle up for COP while waiting for Hairband and Drop Thrill to ruck it to the COP
SSH x 20 IC
IW x 20 IC
LSS x 20 IC
Windmill x 20 IC
Mosey to rock pile and pick and pick a lifting rock. Hands Off appeared to be a rock virgin, The Count, Salt Lick, and YHC initiated him quckly out by picking a nice lifting rock for him. Hairband and Drop Thrill bypassed the rock pile and used their ruck sacks as a modification. Gather your rock and mosey to the end of the elementary school bus lot where the following pre-planned pyramid weinke was waiting (in full disclosure, this is the same concept Turkey Leg used at the Matrix earlier in the week. It was so brutal, I decided to rinse & repeat)
Starting with a lap, return to starting spot and perform 2 burpees then run a lap. Return, 3 x OH Press, 2 x burpees, 1 lap, etc.
Perform exercises until everyone finishes all 12. Salt Lick got to 12 and started heading back to 1. He got to 8 before YHC called time and the PAX moseyed to the tires. DT & HB rucked.
Split into 2 teams of 3. Players 1 & 2 are separated from Player 3 by approx. 10 yds. P1 flips tire 5 times (to player 3) while P2 & P3 plank. P3 flips tire (5 times) back to P2 while P1 & P2 plank. P2 flips tire back to P1 while P1 & P3 plank. Repeat until 7:50. Mosey to middle school cafeteria for supine pull ups. Wall sits while HB & DT ruck it.
20 skupine pull ups OYO then circle up for Mary
20 x Flutter IC
20 x Dolly IC
20 x Can Opener (10 right & 10 left) IC
20 x Rosalita IC en Espanol
10 x LBC
The Moleskin
The Outland faithful were out in force this AM. You can always count on Hair Band, The Count to be in attendance anytime there’s a workout at SVMS. It was good to see Hands Off who was home from college for the holiday (it also helps to motivate you to post when you are dating HB’s daughter). Salt Lick is fast. And strong. He works hard. Drop Thrill is a madman. He carried a 100 lb ruck the entire time (OK, so I guessed at the weight) and pushed through every exercise.
Two of the workouts I attended this week took time out at the end and gave each PAX in attendance a chance to talk about things they were thankful for. I’m truly thankful for the opportunity to lead such an excellent group of young men — For the reasons above and many, many more.
Announcements
Joe Davis Run = January 7. Discount code expires Sunday
Thanks to Salt Lick for taking us out
Summer is officially over, but it’s still hot out, even at 05:30 (more on that later), but 8 men decided to converge on Sun Valley Middle School to start the day off with a solid gear workout known as Overdrive.
THE THANG
COP:
No FNG’s. Disclaimer provided & we were off into the dimly lit visitor’s lot for the Hairband quarter mile. #gearworkout
SSH X 20 IC
IW X 20 IC
Windmill X 10 IC
Mosey to the prearranged stations for circuit work
Main Event:
A fire hose, kettle bells of varying weights, jump ropes, a slam ball, and more kettle bells were conveniently arranged into 8 Pain Stations and were anxious to be put to use. Here’s how it went down.
Station 1: Fire hose pull to cone at far end of visitor’s lot – approx 40 yards – and return
Station 2: O/H press with KB
Station 3: Jump Rope
Station 4: Flutter Press with KB
Station 5: Slam Ball (30 lb)
Station 6: Merkins
Station 7: SSH
Station 8: 2-handed KB swings
PAX pulling the fire hose was the timer. Other performed predetermined exercises at their stations until hose was pulled down & back. Shift one station to the right upon the return of the hose. Repeato until time for Mary.
Mary:
LBC X 20 IC
Freddie Mercury X 20 IC
Flutter X 20 IC
The Moleskin
Let me begin the moleskin by giving TClaps to Hoff & Witch Doctor, for without their generous use of the fire hose & slam ball, today’s beatdown would have been less than epic. The chatter was strong right out of the gate this AM because we experienced something akin to a unicorn sighting. In the 3+ months YHC has been posting at Overdrive, there’s been a consistent tale of a legendary PAX known as Countertop. Today was a fateful day at SVMS as kotters were given to the Man, the Myth, the Legend. We may officially be into the season know as Fall, but it’s still a toasty 65-70 degrees at any given AO on any given morning. I point this out because Glass Joe showed up dressed like it was 45 instead of 65. At least he didn’t fartsack. #wheresdoubleE Fortunately, he normalized his workout wear. We lost Hair Band for a while after one of his rotations on the hose pull. He claims he was hydrating, but rumor has it that he was curled up in the fetal position by one of the cars. Luckily, he shook it off and returned to the Pain Stations just in time for the 2-handed swings. Countertop was alleged to have been on IR for a while, but he showed no signs of a drop off when it came to pushing, pulling and slamming heavy stuff. Maybe he was cheating on us with another AO?? The only thing stronger than Smokey’s words of encouragement was the effort he put out. Unfortunately for The Count, he had position #1 on the Pain Stations #firehosetestdummy which meant he had to suffer through the exercise 3 times. Shepherd and Lamont were crushing it this AM. I may have even heard one of them ask when the real workout was going to start. YHC considers it an honor to have to opportunity to lead and hopes today’s workout haunts you all weekend #soremuscles. TClaps to Glass Joe, Double E, and Hairband for the opportunity.
Announcements:
F3 Monroe is launching Sat, 10/8 in downtown Monroe
New Wednesday workout, Gumby, launched this week at Matthews UMC
Continue to pray for Glass Joe’s M
Thanks to Hairband for taking us out strong.
The rain moved out and cooler temps moved in, and with the BRR less than a week away (or so I’ve heard), YHC promised a workout that would appeal to the masses. The smell of college football was in the air and it was a perfect morning for a full body beatdown.
The Thang
Warm Up
SSH X 25
IW X 20
Low Slow Squat X 15
Merkins X 10
Burpees X 5
Line up on curb for walking lunges (focus on form) to opposite side of visitor lot. Run up the hill & perform called exercise x 20 reps.
1st set – lean to side of lunge to work the obliques. 20 Merkins. Jog back to start
2nd set – hands out in front & twist (at the core) over lunge leg. 20 Carolin Dry Docks. Jog back to start (this exercise is now officially named Charlie’s Angel by Horse Head)
3rd set – 3 merkins after each lunge. 20 Carolina Tri Docks. Jog back to start
4th set – Lt Dan. 20 Merkins at top. Jog back to start
5th set – 1 leap frog after each lunge. 20 CDD. Jog back to start
6th set – 1 burpee after each lunge. 20 CTD. Jog back to start
Hair Band Mile for Recovery Lap
Line up on wall
Balls to Wall for 2 X 10 count
Calf raises with toes pointed out X 50
Balls to Wall for 1 X 10 count
Calf raises with toes pointed straight X 50
Balls to Wall for 1 X 10 count
Calf raises with toes pointed in X 50
Donkey Kick X 10
Line jump side to side X 100
Donkey Kick X 10
Line jump front to back X 100
Donkey Kick X 10
Ski jump L-F-R X 100
Mosey to hand rails
Supine pull up X 20
Incline push up X 20
Supine chin up X 20
Decline push up X 20
Inverted pull up X 20
Step Up X 20
Inverted chin up X 20
Squat X 20
Mary
LBC x 20
Flutter X 20
Rosalita (en Espanol) X 20
Freddie Mercury X 20
Back Scratchers X 20
Plank – 40 seconds
Plank right hand high 20 seconds
Plank left hand high 20 seconds
Plank regular 10 seconds
The Moleskin
It was my 2nd Q of the week and I wanted to make sure that the PAX paid for the poor planning on my part. It’s always good to see the UC faithful setting a proper example for the next generation by EH’ing their 2.0s for the Saturday AM beat down also know as Outland. Horsehead really stepped up his game by not only having his compression socks match his shirt, but he also matched Boondock (HH’s 2.0). You other guys need to take note & step up your game. The disclaimer was barely finshed before Horesehead and Glass Joe reminded everyone that they were likely to modify any exercises that may impact their performance in the BRR. From that point on, they could be seen doing various exercises that closely resembled what the rest of the PAX (even the FNG) was doing.
Hair Band and Double E were noticeably MIA. There’s a rumor that their pic will soon appear on the side of a milk carton. Glass Joe & Keefer double teamed a FNG that was quickly named Neck Vein during the name-o-rama.
It was an honor to lead such a strong group of men. TClaps to Hair Band, Double E, and Glass Joe for giving me the opportunity.
Announcements
Labor Day convergence @ 0700 (confirmed) at Stonecrest movie theater
The first day of school brings mixed emotions for many. For the 2.0’s, it’s the anticipation of seeing old friends and the making of new ones. For the parents, it’s likely the anticipation of quiet time and/or some sense of order around the house, or perhaps it’s the anxiety that comes with trying to understand common core math homework. No FNG’s were present, so the disclaimer was announced to the group of upperclassmen and we were off with only one tardy slip needing to be passed out. The mumble chatter was strong out of the gate – definitely a sign of things to come over the next 45 min.
The Thang
Warm up lap around lower parking lot
COP:
SSH X 20
IW X 20
Low Slow Squat X 20
Mtn Climber X 20
Merkins X 20
Line up on curb for Lieutenant Dan across the parking lot. When you reach the other side, partner up & mosey across the field to the cinder blocks.
Partner Up & grab a block
P1 does called exercise while P2 runs to far side of pitch (translation for Floor Slapper = soccer fields) and returns. Flap jack until reach 200 reps per exercise
Exercises:
O/H press
Goblet Squat
Merkins
LBC
Return blocks
Plank ladder with shuffle in and out from middle light pole to parking lot
Mosey to school for Balls to the Wall & People’s Chair
Mary:
Flutter x 25
Freddy Mercury x 25
Rosalita x 25
LBC x 20
Planks
The Moleskin
The first day of school brought slightly cooler morning temps and a lot of mumble chatter to The Matrix this AM. There were lots of discussion around soccer teams and soccer seasons but the conversations quickly changed to the pain the lower extremities with the calling of Lt Dan across the parking lot. YHC recalls hearing some concern from the PAX regarding an exercise named after a movie character with no legs, but everyone was all in to give it a try.
More grumbling could be heard when we moved across the soccer field to the pile of cinderblocks. Poptart inspected each block for lack of ants. He found one, but promptly handed it to McGee. As we started the called exercises, groans of disbelief could be heard when the rep count was to reach 200 before we could move on. No refuseniks were spotted, but YHC cannot speak to the amount of jellylubing — it did seem quite odd that some partners finished much sooner than others. #cuttingcorners
The American football faithful had to have “pitch” defined, but those who started the morning off with soccer chatter went right to it. More dissatisfaction was made known as soon as P2 took off across the pitch. Apparently some did not appreciate getting their new school shoes wet when there was a “perfectly good parking lot right over there.”
Everyone completed their assignments in a timely manner and the morning drew to a close with everyone feeling like the Big Man on Campus. It is an honor to lead such a strong and motivated group of like-minded men. Thanks to Poptart and Squid for the opportunity.
Announcements
Labor Day Convergence Monday @ 7AM at the Stonecrest shopping center
Area51 5yr convergence on Wednesday – check the email for details
Pray for Mario & his family in the passing of his dad
Thanks to Smokey for taking us out