Author Archive Mermaid

Q Meets Murderhorn

Anvil and The Maul site Q’s had set up the Q swap sometime before the holidays.  Madame Tussauds was on schedule to Q Anvil and Young Love was set for The Maul.  Things came up and the plans changed.  Commish stepped up to Q Anvil and YHC took The Maul.  Had only posted at Stonecrest twice prior and both outings stayed in the commercial area.  Murderhorn remained the stuff of legend for YHC, only to be read about in backblasts.  Certainly did not live up to the hype on Google Earth.  Today feet hit pavement to really check it out.  Strong crew of 15 today.  Off we go.

Thang

Faster mosey from launch lot past AMC 22 to lot by Jersey Mikes.

COP

SSH x 10 IC

Low plank (elbow) MC x 15

High plank

Merkin x 20 IC

Mosey out entrance toward Indigo Row.  Right on Elm.  Left on Elmstone.  Stop at Thorncrest.  Chair plank.  Inform pax of the Rosebriar loop with 3 islands.

Continue mosey down Elmstone.  Stop at rock pile near the clubhouse/pool.  Grab an exercise rock.

Rock Set: 15 curl/15 tri extensions/15 press/20 CDD

Murderhorn/Rosebriar/Rock Circuit

AYG up Murderhorn.  Left on Thorncrest.  Right on Rosebriar.  AYG around Rosebriar with a stop at 3 islands for 5 Burpee and 10 Jump Squat.  Right on Elmstone and AYG back to your rock.  Repeat Rock Set.  Continue repeating Rock Set to regroup.  All pax return.

Mary

All to 10.  Keep feet up entire time: Flutter/Heels to Heaven/LBC/Protractor.  YHC took a minute while holding 6 inches to ask TheMaul pax about service projects undertaken by the AO.  Also asked for a pax to provide the F3 mission for the group.  Fairly certain that was Fire Hazard.  Well done.

The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

Flip over into high plank.  Merkin set.  All to 10 civilian cadence, hold plank between merkin variations: Regular/Werkin/Diamond/Offset Left/Offset Right

Deposit rocks back to the pile.  Back up Murderhorn.  Plank at corner of Elmstone and Thorncrest. Plank Series: RAH/RLH/Swap (10 count for each from pax)/6 inches/RLH/LLH

Mosey back over Elm to Stonecrest launch lot.  Line up in front of hill at launch lot.

Triple Nickel

Run up hill.  5 Burpee.  Down hill.  5 Diamond merkin.  5 repetitions

Mosey to backside of AMC 22 building.  BTW followed by People’s Chair with arms straight out with four 10-counts.

COT

Moleskin

Great to workout with the strong Maul crew today.  Spent some prep time on Google Earth to get the bearings.  Madame and Fire Hazard offered a brief tutorial on the AO on Monday.  Thanks men. Rachel and Fire Hazard were blazing the trail on Murderhorn/Rosebriar circuit.  Fast guys there. Murderhorn is a legit hill.  Awesome to run it today so YHC can get a true perspective when reading about it in backblasts.  Quite a few options at this vast AO.  Strong work done by all today.  T-claps to Haggis for his PR at the Charleston marathon last weekend.  One tough dude there, already back out in the gloom.  Appreciate the opportunity to lead today.  We covered 2.5 miles total.  Really enjoyed it.  Take a few minutes today, men, to think about how the pax of this AO can serve the community, and how we can all do more for those around us.  Power of the pax.  Thank you, Squid, for the takeout prayer.

Announcements

Family picnic and hike 1/23 at Anne Springs Close Greenway Haigler loop.  Weather not looking so great.  Keep eyes/ears open for announcements on that.

Da’Vinci is up and running with a crew of 36 for the launch last weekend.  Haggis on Q Saturday. Certain to be a tough one.

Sharpening, Devious Face Shields, and BBQ Tips

12 men of Anvil arrived and successfully wound up at the new parking location at the lot closest to the building near Entrance 3 off Rea and the infamous North Face.  Pax parked just south of the handicap spots.  The Calvary security truck pulled up and parked amongst the pax vehicles.  This will be the launch point for Anvil moving forward.  T-claps to Van Pelt for posting at the old launch lot and directing the men to our new lot.  Champagne gave a brief tutorial on his ascot/scarf, and proceeded to tell the men that he had ordered a few more “face shields,” that were more devious than the relatively tame design he sported today.  Angry clown face or something like that.  Full disclaimer clearly indicating that the participants assume all risk for participation in today’s workout given.

Thang

Half mile fast mosey around the lots over to the lot at Entrance 1.

COP

SSH x 10 IC

Merkin x 15 IC-hold plank

MC x 20 IC

Fast mosey to CHAMPS pavilion

Jump up x 10/Derkin x 10/Dip x 10

Fast mosey to Rock Pile

Rock Squat x 10/Curl x 10/Press x 10

Fast mosey to entrance through trees to North Face

10 Jump Squat/Down hill to base of NF/Up NF/10 Jump Squat

Fast mosey to benches in front of building near launch lot

10 Derkin/10 Incline Merkin/10 CDD

Fast mosey across campus to pavilion.  4 Stops.  That is 1 Campus Tour Circuit.

Campus Tour Circuit

Complete 2 additional repetitions of circuit.

  1. Keep exercise reps same as above
  2. Double exercise reps to 20

Finish at pavilion.

Mary/Plank Series

Flutter x 15 IC/Hold/Heels to Heaven x 15/Hold/LBC x 15

Low plank/RAH/RLH/10 count/Swap

Wide arm merkin x 20 IC

Fast mosey to Rock Pile

Rapid Fire Rock Set

All exercises to 10 in civilian cadence count: Squat/Press/Press/Tri Ext/Squat/Press/10 Rockees OYO/Squat/Press/Press/Tri Ext/Tri Ext/Drop rock at pile

Fast mosey to launch lot.  Slightly over on time.  Apologies men.

COT

Moleskin

Strong group of men today with several seasoned F3 men among our ranks.  Covered 5K total distance with quite a bit of strength work mixed in.  Turkey Leg, Bout Time, Lorax among the lead group on the Campus Tour Circuit.  T-claps to Runstopper for motivating the six.  Van Pelt crushing it as usual and schooling the pax briefly on the utility of STAX rub for BBQ/smoking food.  Icky Shuffle was moving.  Paper Jam, Utah, and Thunder Road keep getting faster and stronger.  Champagne and Hops grinding through at a solid clip.  Strong work by all.  Public service announcement: give Turkey Leg a wide berth if his previous night’s dinner includes lentils.  You are welcome.  Always an honor and pleasure to lead the men of Anvil.

Announcements 

Be mindful of your cars men.  3 cars burglarized at the Rock on Saturday.  Anvil will continue to park where we did today.

Blue Ridge Relay: see Turkey Leg or Bratwurst

 

Centurion Mile

Pax arrived via various methods.  YHC, Utah, and Cane ran in and met the pre-run group of Chelms, Abacus, and Margo (Snowflake? Others?)  Pleasantries exchanged for a few minutes before we got down to business. Disclaimer and Centurion Mile route reviewed with 2 shorter options of approx 1/2 and 3/4 miles. What we did:

COP in launch lot

SSH x 10 IC

IW x 10 IC

Merkin x 20 IC-hold plank

MC x 15 IC

Mosey around the football field for a little warm-up.  Stop at Stairwell 1; closest stairwell to CCHS main building.

Stairwells 1 and 3 Triple Nickel

Start at ground level stairwell 1.  5 Burpees.  Up Stairwell 1 to level 4.  Run across deck to Stairwell 3.  5 Jump Squat.  Down Stairwell 3 and over to Stairwell 1.  Repeat x 4 for Triple Nickel.  5 Burpee/5Jump Squat/5 repetitions

Immediate plank at finish.  Hold.  Over to six for Mary.  Legs up for all exercises: Flutter x 13 IC/Heels to Heaven x 13 IC/LBC x 15 IC.  Flip over to high plank.  RAH/RLH/Swap/Low Plank/RAH/RLH/Hold-10 count/Swap/10 count/Merkin x 10 IC

AYG to level 4 using short deck route.  Modify as necessary using stairs.

Chair plank at top.

Redemption Loop

Start at Stairwell 1 Level 4.  10 Jump Squat.  Down stairs to ground level.  5 Burpees.  Left around football field.  5 Burpees at scoreboard.  Continue around field.  Stop at Cougar entrance.  20 Merkin.  Bear Crawl to crosswalk.  AYG to level 4 using short ramps.  Plank series to regroup. Merkin x 10 IC.

Down Stairwell 4 to ground level and mosey to launch lot.

Centurion Mile

6 inch plank/RLH.  YHC gave the signal.  Up Little Ave.  Right on Carmel.  Right on 51.  Right into campus entrance.  Enter deck.  Short ramps to level 4.  Catch your breath.  Done.

COT

Moleskin

Goal today was to push as hard as possible for 35ish minutes prior to the AYG Centurion mile.  Idea stolen directly from the backblasts of SOFAWIB.  The mile hurt, which was exactly as planned.  Good hill to start.  Flattens out and then slight downhill to gain momentum.  Enter the deck and uphill finish.  Hairball was finisher 1 followed by Gerber.  Hops and Margo not too far behind.  Cane and Hops plowed through the Triple Nickel.  Matter of fact, they crushed all pre-mile work.  Glad to see Pulp Fiction back out after IR.  Strong work today by all. Pleasure to lead this group.  Is Centurion better than the Brave?  They are both rock solid Friday options.

Keep our brother Hops in your prayers if you are so inclined.  He is dealing with some hip problems that could put him on IR for a while.  Certainly couldn’t tell today except for the refusnik on the SSH.

Announcements 

01/09/2015: Joe Davis Memorial Resolution Run.  Details HERE

Tomorrow is last day to donate to AYN gift drive.  Joker on Q.  Dear Abby and Frasier collecting at Day Zero.  Please consider donating.

Check the weekly email and f3nation.com for more happenings and info

Preblast: Centurion 12/18/2015

The workout tomorrow will hammer on upper and lower body, as well as core, at a fast pace. Recovery will be done actively or with your core engaged.  The goal of the workout will be to crush the soul for 35 minutes prior to the maiden #Centurion mile run at AYG pace to finish.  AYG=ALL YOU GOT.

#Centurion mile: Start at light pole closest to Little Avenue in the AO launch lot.  Right out of lot and up Little Avenue.  Right on Carmel.  Right on 51.  Right into CCHS campus.  Follow campus drive into the parking deck.  Up deck using short ramps to level 4.  Run as far as you can on level 4 to stairwell 1 closest to the main building.  Exactly 1 mile.  Plank at finish.  Winner calls plank series to regroup.

We will start in a plank hold position to avoid FALSE STARTS.  

2 Short Options: Paces vary so pick your poison.

Approx 1/2 mile: Up Little.  Right on McMahon.  Right on 51 and follow above instructions to top of deck.

Approx 3/4 mile: Up Little.  Right at unnamed thoroughfare that passes right by Panera Bread.  Turn right into the shopping center.  Right on 51.  Follow above instructions.

 

Day Zero Substi-Q

YHC typically catches up on sleep on Saturdays.  Hairball got in touch this week and indicated that the scheduled Q had a conflict and asked YHC to step in.  Sure, force me out of the fartsack.  And by the way, Day Zero is pushing a “high intensity” theme for the month of December.  Pulled into an empty AO lot.  The Swede pulled in and it looked like it might be he and YHC.  7 others arrived.  Off we went.

1.2 mile mosey south on 51 at 7:20 pace.  Stop at professional building.  SSH OYO to regroup.

COP

Merkin x 20 IC

Continue fast pace mosey to Charlotte Catholic HS.  Through campus and to the top of the parking deck using short deck route.  High knees to regroup.

Redemption Set

Start at level 4 stairwell 1 (closest to main building).  10 Jump Squat.  Descend stairs.  5 burpees.  Left around football field.  Stop at scoreboard.  5 burpees.  Continue around field.  Stop at Cougar Entrance.  20 merkins.  Bear Crawl to the crosswalk (approx. 50 feet).  Enter deck and take short ramps to level 4.  Repeat x 2.

Plank series with high/low plank/leg raises/arm raises.  Mary: Flutter x 15 IC/Hold/Heels to Heaven x 15 IC/Hold/45 degrees/Hold/10 count.  Flip to high plank.  Merkin x 15 IC.

Stair Set

Down stairway 1.  5 Burpees.  Over to stairway 2 and up.  10 Burpees at top.  Over to stairway 3 and down.  15 Burpees.

Mosey through campus to crosswalk at 51.  Jump squats OYO to wait for the light to cross.  North on 51 across Carmel.  Hit a red light and cruised right through.  A bit of good luck.  Stop made at light at apartment complex to regroup.  Smurf Jacks while waiting.

Civilian Count Merkin Set

All to 10 stay in high plank: Regular/Wide Arm/Diamond/Offset Left/Offset Right/Regular

Continue mosey back to the AO lot. Done.

Moleskin

1.7 each way to Catholic for our Tartarus stop.  YHC slightly concerned about the happenings on campus on a Saturday.  Turns out, many students on campus for the SAT test.  We had a few students offering support for our hard work.  YHC reciprocated by offering “good luck” on the SAT test.  One female student told her BFF, “I would rather be doing that than taking the SAT.”  No doubt. Didn’t stop to tell these youngsters that the correlation between SAT scores and college GPA is roughly 5%.  Level of commitment, hard work, and dedication will take you further than a perfect SAT score ever will.  Anyway.  The 9 men who posted this workout pushed hard for 60 minutes.  All stops were active recovery.  Warm welcome to McGee who is moving to A51 from Metro.  Really solid work today men.  That sure beat the fartsack.  T-claps to Iron Horse for the takeout prayer. Thanks for the invite to lead the men of Day Zero.

Announcements

Toys for Alexander Youth Network.  Joker on Q.  You will hear about this at a workout this week. Please consider giving.

A51 Christmas party 12/12.  Bring food donations for the Calvary Food Pantry.  Questions about party: Geraldo/Baracus.  Questions about food donations: YHC (f3mermaid@yahoo.com or @OGMermaidF3.

Calvary Food Pantry Donations at A51 Christmas Party 12/12/2015

We will again be bringing food donations to the 12/12/2015 Area 51 Christmas Party.  These donations will be given to the Calvary Food Pantry, which provides food to people in need in the Charlotte region.  Calvary Church on 51 is home to Anvil on Wednesday and The Rock on Saturday.

The Food Pantry Coordinator has indicated a need for the following items:

Granola/Breakfast Bars

Jelly in Plastic jars

Cans of Beef Stew

Cans of Tuna

Cans of Veggies (ALL KINDS)

Canned Yams

Pasta Sauce

Please put a few of these on the grocery list or copy and paste from this post to your M if she does the shopping.  Your donations are greatly appreciated and will go directly to those in need.  Please let me know if you have any questions.  YHC will likely need some help with the collection and drop off of the donations.  Last year we had 2 full SUVs.  Hit me at f3mermaid@yahoo.com or @OGMermaidF3

Oh, go sign up for the party too.  Friday is the cut date.  This was a great party the last few years.

Hard Work for VP’s 1-Year F3versary

14 pax gathered next to the shovel flag planted by Utah to ready themselves for some sharpening at Anvil.  While running at Fast Twitch the previous day, Van Pelt mentioned that today was his one-year F3versary.  T-claps to year one brother.  07/22/2015 VQ at Anvil, BRR, Mission Trip to La Flor, just to mention a few highlights for VP.  A good year.  Quick disclaimer and welcome to the pax. Fault Line and Grease Monkey site FNGs.

Thang 

4/10 mile mosey around the parking lots of Calvary to get warmed up.  Circle up.

COP

SSH x 10 IC

Merkin x 10 IC-hold high plank

Plank Jack x 15 IC

Merkin x 10 IC-hold high plank

MC x 15 IC

Mosey to rock pile and grab the biggest exercise rock you can handle.  Bring rock across thoroughfare and circle up.

Rock Set

Overhead Press x 10/Curl x 10/Squat x 10

North Face Loop Set

Rock Set.  AYG to entrance to NF through the trees.  20 Plank Jack at entrance.  AYG down hill and up NF.  10 Burpee.  AYG back to your rock.  Repeat x 2.

Rockees to wait for six.  Return rock to pile.  Mosey to parking lot at Entrance 1.  Line up.

Alternate exercise between islands for the length of the lot: Bear Crawl/Burpee Broad Jump.  Plank series ending in low plank to regroup.  AYG length of parking lot at QIC’s call.  Mosey to adjacent lot.

Core/Mary

Six inches hold/Flutter x 15 IC/45 degrees/10 count/6 inches/10 count/Heels to Heaven/Six inches/Dolly Hold/10 count.  Flip over.

High Plank/RAH/RLH/10 count/Regular/LAH/LLH/10 count/Low plank (elbows)/RLH/10 count/LLH/10 count/RAH/RLH-10 count/LAH/LLH-10 count.  High Plank.  Merkin x 10 IC.

Mosey to bottom of hill at Entrance 4.  Plank to regroup.  AYG up the hill and back to launch lot.

COT

Moleskin

Welcome to site FNG’s, Fault Line and Grease Monkey.  Glad to have you guys join us.  Thankful for the men of Anvil and F3.  Van Pelt celebrates one year.  Much RESPECT my friend.

YHC and Utah saw Scabby running in on 51.  Quick calculation raised the question of on-time arrival.  He made it with 30 seconds to spare and crushed the workout.  Strong.

Alf pushed hard and owned the NF loop set.  Always kills it.  Enjoyed chasing him today.

Kotters to Rehab.  Good to see him back out with the pax.

No form policing from Champagne today.  Form must have been acceptable.

The pax pushed hard and covered 2.86 miles with plenty of strength and core work.  Great work today men.  Anvil crew always gets after it.  It has been a few months since YHC has Q’d Anvil. Pleasure to lead this group today.  Happy Thanksgiving men.  Enjoy time with family.  Thanks to Van Pelt for the takeout prayer.

Announcements

Sign up for the A51 Christmas Party.  12/12/2015 at Sardis Swim and Raquet Club.  Geraldo is Q.

Register for Joe Davis Memorial Resolution Run.  01/09/2016.  Details and registration found HERE

Turkey Bowl at Matthews Sportsplex tommorrow, 11/26/2015.  0730 start.  Spackler and Chanel on Q.

 

Gotta Go With What You Know

7th Fast Twitch post and 1st Fast Twitch Q for YHC.  The men rolled in and the shovel flag was planted by Purple Haze.  Brief disclaimer given and off we went.

Mosey to Davie park.

COP

SSH x 10 IC

Merkin x 20 IC

OYO pace from Davie park to Rudy’s in the Shops at Piper Glen, corner of Rea and Bevington.  We are now roughly 1.8 miles from SCMS.  Plank series to regroup.

Piper Shops Loop

Start at Rudy’s with 20 derkin.  Run to end of shopping center for 15 Jump Squat.  Run across Bevington to far corner of Rea/Bevington.  10 Jump up.  Back to Rudy’s and repeat x 2.  Mary series with legs up for 5 exercises x 10 IC: flutter, dolly, heels to heaven, high dolly, bicycle.

Mosey up Rea to Calvary Entrance 4.  AYG up the hill.  5 burpee.  Continue AYG to pavilion for bench set: 15 Jump Up/15 Derkin/15 Dips.  AYG to parking lot at Entrance 1.  Plank series.

Line up for full parking lot Sprints.  Down and back on short rest.  Mosey to corner of 51/Rea.  Derkin to regroup.

Continue across Rea down 51.  Right on Cary Ridge.  Approx 1/3 mile down Cary Ridge.  AYG back to 51.  Continue mosey to Davie park.  Plank series to regroup.  OYO pace back to SCMS.

COT

Moleskin

T-claps to some Fast Twitchers with recent accomplishments.  Alf and Hopper completed 1st marathons, Thunder Road and Savannah, respectively.  Dory completed 1st half at TR.  Mr. Brady crushed the Spartan Beast.  Congrats men.

Spent some time perusing Google Earth and Mapquest trying to get a handle on Raintree street layout.  Admittedly, YHC pays zero attention to street names or routes when following a Q for a workout.  Raintree roads are not yet committed to long-term memory.  Not wanting to get lost, we just went the other way.  5.5 miles total.  Several chances to increase your pace and push yourself.  The group did a nice job of staying together.  YHC was smoked during the last half mile.  Some fast guys out there at Fast Twitch.  You know who you are.  Thanks for pushing YHC and the rest of the pax, and for looking after the six.  May have been a little more boot camp than usual in this hybrid workout.  Haze asked YHC if he was trying to make the guys yuge when we got to the pavilion at Calvary.  Appreciative of the opportunity to lead the Fast Twitch men.  Good, strong crew of men who pushed hard.  Always do.  T-claps to Mr. Brady for the takeout prayer.

Announcements

01/09/2015 Joe Davis Memorial Resolution Run.  Info and sign up found HERE

F3 A51 Christmas Party 12/12/2015.  Get signed up before 12/4.  See the preblast for more information.

Watch weekly email for Turkey Day football activities in A51.  Link up with a team.

Urgency and Sweet Tunes at the Brave

YHC has a mostly love and slight hate relationship for 60 cent Thursday wing night at the joint around the corner.  Bowels may be kind or revolt in the gloom.  After exiting the Jeep YHC got slammed with the need to visit the Marathon station with great urgency.  Fire Hazard called upon to run the group down that way to link up after a visit with Mr. Brown.  Explosive, swift relief allowed the Q to get back to the corner to assume the Q.  Probably TMI, but accurate chronicling is one important goal of a good backblast.  9 men set off to get some work done.

Thang

Mosey down Conlan Circle.  Left on Brixham Hill to the Bull Ring.  Circle up near entrance.

COP

SSH x 10 IC

Merkin x 10 IC.  Low plank.

Alternating Leg Raises x 15 IC

Bull Ring Laps

1: 20 Jump Squat.  Fast mosey pace around Bull Ring.  20 Jump Squat.  Plank series.

2: 10 Burpee.  AYG pace around Bull Ring.  10 Burpee.  Plank series. Exit Bull ring.  Left on Bally Corporate.  Stop at parking lot below Lance building.

Bally Corp Hill Repeats

1: 20 Jump Squat.  Fast mosey pace up hill to bridge.  20 Jump Squat.  Fast mosey back down.  20 Jump Squat.  Plank series.

2: 10 Burpee.  AYG up hill to bridge.  10 Burpee.  AYG back down hill.   10 Burpee.

Mary: Flutter x 10 IC/Hold/Dolly x 10 IC/Hold/Heels to Heaven x 10 IC/Hold

Exit lot left.  Left onto exercise trail to Loch Ness.  Chair plank to regroup.

Loch Ness Loops

1: Fast mosey pace around Loch Ness with stops at both corporate patios for 20 Derkin and 20 Dips.

2: Repeat at AYG

Exit into hotel parking lot and continue across Brixham to Conlan Circle.  Up Conlan Circle.  Cross Ballantyne Commons Parkway.  Continue to Parking Deck. Plank series to regroup.

AYG to top.  Mary: LBC x 10 IC/Hold/Protractor with 3 ten counts from the pax.  Brushback had to remember how to count backwards from ten.  Pax made sure he knew what numbers came next.

Mosey back down the decks to street level.  Merkin x 20 IC.

AYG to top.  Plank series to regroup.

Mosey back down to street level and exit deck.  Continue across Ballantyne Commons Pkwy down Conlan.  Crazy Ivan into long parking lot off Conlan Circle.  Continue mosey to medical building.  AYG up the hill and back to the launch lot.

COT

Moleskin

A few cars pulled into the parking lot during COP.  Doors opened and several men began getting out and gearing up to build something.  Latin music played loudly.  Sweet tunes for our COP.  Strong group today that clipped 5.14 miles per the Garmin with a bunch of strength and core exercises mixed in.  Felt pretty good to YHC.  Kotters to Mic Check.  Same to Brushback who has been on a slight running hiatus.  Really enjoyed this workout with this group.  Thanks for the opportunity to lead.  Great work today.  T-claps to Frehley’s for the takeout prayer.

Announcements

Joe Davis Memorial Resolution Run.  01/09/2015.  Great race to remember Rock Thrill’s brother, Joe, who died of an accidental overdose.  Proceeds to Keystone Substance Abuse Services in Rock Hill, SC.  Get more information and register HERE

4th Annual A51 Christmas Party.  12/12/2015.  Preblast found HERE

 

 

Veteran’s Day A51 Convergence at Anvil

Freedom lies in being bold–Robert Frost

100 men exercised the freedom afforded to them by the bold veterans of our great country by gathering at Anvil for an F3 workout.  Thank you to Squid, Radar, 777, and Apache, for your service. Pre-work included a run Q’d by Mr. Bean, a group of ruckers, and 11’s Q’d by Snowflake.  The group came together and did the following:

Short mosey to circle up for COP

SSH x 10 IC

Merkin x 15 IC

Count off by 4s.  Number corresponds with the 4 QIC’s: Purple Haze, Semi-Gloss, Baracus, and Hops.  Find your QIC and follow him to the pain station.  Groups rotated through the 4 stations.

  1. Purple Haze.  Entrance 1 Parking Lot.  Burpee Ladder: 5 Burpee/5 Merkin.  Sprint to opposite side of lot.  5 Burpee/5 Jump Squat.  Sprint back.  10 Burpee/10 Merkin.  Sprint.  10 Burpee/10 Jump Squat.  Sprint.  5 Burpee/5 Merkin.  Plank-o-rama.
  2. Semi-Gloss.  Parking Lot in middle of campus.  Groups of 3.  Hairburner rotations.  Man 1 does hairburner to opposite side while Man 2 does Squats and Man 3 does LBC.  Rotate between the 3 exercises until QIC calls time.
  3. Baracus.  North Face.  AYG up North Face and around the row of pines.  Down the hill back to the base of North Face.  Repeats.  Alternate between high plank and chair plank after each repeat.  Repeat when group is complete.
  4. Hops.  Pavilion/CHAMPS Field.  Alternated between 2 sets.  1: 13 Burpee.  Backwards Bear Crawl up the hill.  13 Freddie Mercury.  Run down hill.  Repeat until QIC calls time.  2: Pavilion Set.  15 Jump up/15 Derkin/15 Tricep Extensions.  Repeat until QIC calls time.

COT

Moleskin

T-claps to Frasier for rallying the site-Q’s to get the planning started.  T-claps to our workout QIC’s and our pre-work QIC’s.  Most importantly, T-claps to our veterans in attendance.  If YHC missed a name above, please accept my apology and sound off below.  T-claps to Hops for our takeout prayer.

A convergence is a special F3 workout.  It was the 9/11/2013 convergence at this very site that set the F3 hook deep in YHC.  Great work today men.  It was awesome.

Announcements

Joe Davis Memorial Resolution Run: 01/09/2016.  This race is a memorial run for Joe Davis, brother of Rock Thrill, who died of an accidental overdose.  Proceeds benefit Keystone Substance Abuse Services in Rock Hill, SC.  Information and registration found HERE

Area 51 Christmas party 12/12/2015 at Sardis Swim and Raquet Club.  Geraldo is Q.  More information to follow.  Please note we will again collect donations of non-perishables for the Calvary Church Food Pantry at the party.  Specific needs will be communicated the week before the party. Put it on your calendars now men.