Those were the words that Fault Line said as 5:29 rolled around. He continued to vouch for him and said that McGee’s a veteran and he’s known for not communicating but showing up in the last minute, he’ll be here…….5:30…he didn’t.
I did mention it to him last week during some exercise at the Matrix and he confirmed. It’s always a touchy subject, do you remind the person supposed to Q two or three times, or do you just trust they will show? Opinions? You know you remind that guy and he’s like “Yes, a-hole, I told you I would be there!”. Okay a-hole was for emphasis, but that’s what it feels like.
Anyway, looking at the veteran group of guys, I knew we didn’t need a plan. No matter how good the substi-Q would be I would still get ridiculed throughout.
Ran to the neighborhood across 51 and warmed up. Alf, worrying about his smack talk quota for the day went to his classic, “your low slow squat isn’t very low or slow”.
7s with Jump Squats at the bottom and Merkins at the top – after we’re done we were at 1.2 miles
Run over and grab a lifting rock and go to the gazebo.
Cumulative exercises- Partner 1 Runs, Partner 2 Exercises
Exercise 1 – 300 chest presses with rock
Exercise 2 – 100 step ups with rock over head
Circle up with rocks –
2. Squats, rotate
3.Tricep extension, rotate
4. Iso squat, press rock forward, rotate
5. Shoulder press – return rocks
Run down to parking lot…find a parking line and plank.
5 merkins, plank walk right, 5 plank jacks, plank walk left, 4 merkins, etc. down to 1
Run over to half wall..
Partner one does derkins, donkey kicks, situps. Partner 2 runs the stairs
We did this twice…
Run to back road…
Run back to main lot doing increasing burpees at each street light,
1, 2, 3, 4, 5, 6, 7 = 28 total to wrap it up.
Finished right at 6:15
Moleskine – PAX Breakdown
Fletch was dealing with a bad back but still can turn on the burners, especially up hills. I could tell his squat form wasn’t what it usually is- impeccable.
Alf was the fastest guy today. He paid me to say that.
Turkey Leg was the second fastest guy. Alf also paid me to say that.
Fault Line always drops hints that he hates burpees so I waited till the very end to do them. He still goes 100% on everything he does.
Madison is consistent strong at all of it. I know if I’ve got him on Q I don’t need to remind him. You need guys like this in your life.
First time meeting No Regerts and he did awesome. Hope he becomes a Kevlar mainstay.
Tackling Dummy is twice as strong as all of us so there aren’t really any “lifting rocks” in the pile for him.
Big League Chew is just a badass country boy with the golden voice – he’s got your Q next week.
A51 F3 Christmas Party – Dec 8th, Friday night – after 7:30 – Seaboard in Downtown Matthews
Nov 4th – Tackling Dummy has the details, I forgot the name of the race. It benefits Special Needs Adults and it’s 5k which starts at Christ Covenant.
I assumed on a day when it was a pure downpour at 5am that no one would be there for my Q. I prepared to run alone or just go back home, but the guys from the Matrix ain’t no pansies and 10 dudes pulled up in the gloom to get a pavement loaded workout. Sorry, but I’m not the guy who takes you to the mud puddles on a rainy day to prove a point.
Noticing the high chance of rain I decided to try out a few new things I’d thought of over the past year because I assumed the chance of getting ridiculed would be low. Fortunately guys like OT and Turkey Leg were in attendance and didn’t let me off that easily.
Disclaimer and we were off…
Run around school and meet back at the front parking lot for a warmup of SSH, LSS, Head Slap Merkins.
In my early 20s I used to be a “jump trainer” (yes that’s a thing) for several basketball and volleyball teams. I haven’t done one for F3 but wanted to try a small sample today.
“Cross country skier”(small jumps back and forth over the line) forward – 10 merkins at the end
Reverse “cross country skier” and do 9 merkins…forward 8 merkins, backward 7, down to 1.
2. Guys line up and do broad jump with 2 second pause – lunge walk backwards (x2)
3. Lineup on stomach, run 10 yards then do 5, 1 legged skips on left leg only
Lineup on stomach, run 10 yards then do 5, 1 legged skips on right leg only
Track work – Partner up
Partner 1 runs, partner 2 squat jumps – flap jack
Partner 1 runs, partner 2 sister mary catherine’s – flap jack
Partner 1 runs, partner 2 jump front to back over line – flap jack
Wall Sit Marches – in cadence to 20
10 thigh slappers (my personal favorite, personally and professionally)
10 derkins on the curb in cadence
Bear Crawl to Curb
4 Team Station Work
Station 1: Chest (merkins, dry docks, shoulder taps)
Station 2: Abs (flutter, situps, 6″)
Station 3: Legs (squat jacks, sister mary catherines, burpees)
Station 4: Lap team (timer)
Split up into 4 teams, team 4 runs around the entire group and when they get back to their station all of the groups rotate. You do 1 workout at each station and you would get to each station 3 times. This worked okay but was a little easier than I thought it would be.
Football Indian Run
I’ve wanted to try this for a while and learned that this may not be a good idea, especially in the dark while it’s raining.
Yea, we did a lot of burpees…
Unfortunately not everyone had a chance to try it as we ran out of time. Ocho Cinco really wanted to channel his inner Ocho Cinco but didn’t get a chance.
The only two guys who caught the ball were OT and Rachel if you’re looking to put together a flag football team. To be fair, there was a lot working against us on this one, near complete darkness, wet football, street lights, both players running in the same direction and all white people.
Smokey and Ocho Cinco were flying on the track.
On the 4 station workout, whichever team Madison was on had the fastest pace around the lot…didn’t see the other 2 guys but it was a group of 3.
Not much long distance running at all on this one so Rachel and Turkey Leg didn’t break a sweat. The entire PAX stayed together the entire time, which in my opinion, is always a bonus.
I ate it hard on a layout for the football on the concrete and came away with some nice road rash- OT asked at what age do you stop laying out for the football. To save F3 guys from doing burpees, and especially NOT to see OT do burpees, never.
I had to stop Squid from at least 3 exercises because his form is so impeccably thorough.
Regardless, I had a lot of fun and was really grateful that 10 guys posted in the rain.
My 6 year old’s teacher asked the class: “Why is it important to learn to read?”
My son responded: “So when it’s time to go to jail you can read the letter they send you that tells you to go to jail”.
It made me realize that maybe I make too many empty threats since my kids expect that one day they will go to jail. I threatened a heavy lifting day and based on my shoulder soreness already I hope this threat was warranted.
Disclaimer then let everyone know that I’m injured (both legs) and we would not do much running – we didn’t
Ran to Gazebo – (found out the light switch is now locked up! Dangit – Horsehead – what is going on with management? Did the new pastor do this?!?)
This was our warmup – no circle time
Partner 1 – 20 derkins
Partner 2 – SSH until derkins are done
Do this 3x
Partner 1 – 20 Dips (timer)
Partner 2- Full Sit ups (flap jack)
Do this 3x
Partner 1 – 10 Step Ups (timer)
Partner 2- Burpees(flap jack)
RUN TO FISHTANK (Circle wall area)
RUN TO”BRO GYM” AREA – 10 STATIONS SET UP WITH EXERCISES
30 second sets with 10 second transition time – iPad timer + classic rock
One station per PAX then rotate clockwise:
We made it around 3 times so we all got a good burn.
Ready Mix, Cotton Tail, Lex Luthor and Swiss Miss led us in some Mary to finish off the abs.
Everyone was dilligent and focused this morning. We all debated pulling a last minute BRR team and meeting you guys halfway through the course and pretend like we were there the whole time. Lex Luthor said we should just drive and taunt everyone – there was some mention of “bare asses against glass” drivebys. Again, all empty threats.
No real speed leaders or anyone pushing harder than anyone else. Everyone went hard the whole way through. Mad had some excellent KB Swing form, going for single-hand swings with a 45lb bell, Big League Chew (R) was killing the burpees on the last round, Tackling Dummy busted the Slam Ball open – he was angry, Squid had the most perfect form on all exercises, I would expect nothing less out of this guy.
Said a prayer for the BRR guys – praying you guys glorify HIM this weekend and everyone stay safe.
BRR Training for 2018 starts tomorrow
Swiss Miss: GO to Gumby on Wednesdays at Matthews United Methodist (Scout building next to the church – right at the end of Fullwood) – Yoga/Strength/Stretch training – I’ve never been but I will soon
Like many F3 AOs, in Charlotte there are several workouts that are just around the corner from one another that from time to time see people jump ship and go to the other side. Joust and Kevlar have a good history of that with pretty strong respect coming from both sides. Bulldog once likened it to Pepsi Vs. Coke. These are two of the best AOs around and it’s a hard decision to make sometimes so when Yeti asks me to Q I always look forward to the Charlotte Christian luxuries, a perfect field, great hill, playgrounds, track, etc. But on my drive back through Kevlar on the way home I felt like I was cheating on someone a little bit. I guess if I have Pepsi once a year it’s not gonna hurt anyone (that’s right, Kevlar is Coke biaches).
9 men rolled into the parking lot on a very thick morning.
First things first….
Ran to field and circle warmup of SSH, Squats, 10 burpees on your own
Over at the wall…
Wall sit marches – sit on the wall and march your feet in cadence (continued warmup)
4 rounds of this (on the wall)…
10 thigh slappers, 10 derkins, 10 donkey kicks, bear crawl across track – Run 400m
15 thigh slappers, 15 derkins, 15 donkey kicks – bear crawl across track- Run 400m
20 thigh slappers, 20 derkins, 20 donkey kicks – bear crawl across track – Run 400m
Wall sit marches – Run 300m to the bottom of the hill
All together now…(at the hill)
20 merkins – run hill – 5 donkey kicks at the top on the fence
20 Carolina dry docks – run hill – 5 donkey kicks at the top on the fence
20 wide grip merkins – run hill – 5 donkey kicks at the top on the fence
20 sit ups – run hill – 5 donkey kicks at the top on the fence
20 merkins – run hill – 5 donkey kicks at the top on the fence
Head to the field..
Bear crawl to 10, lunge walk to 20, bear crawl to 30, lunge walk to 40, bear crawl to 50
Partner up (at field)
Partners start at the 50 – run to opposite end zones and do 5 burpees, run back to 50
In the middle we did 3 rounds – 15 hand slap sit ups (round 1), 15 hand slap merkins (round 2), 15 hand slap planks (round 3)
All together: Lunge walk to 40, bear crawl to 30, lunch walk to 20, bear to 10, lunge to end zone
Bear crawl suicide…
Bear crawl to 5, do 5 merkins, bear crawl back to endzone
Bear crawl to 10, do 5 merkins, bear crawl back to endzone
Bear crawl to 15, do 5 merkins, bear crawl back to endzone
Run to 20 & back, 40 & back, 60 & back, 80 & back endzone & back
Circle up/downs on the field for about 10 total
Ran back to the lot and ended with full sit ups, dolly & flutters
We affectionally call this workout the soccer workout and most of these guys can run so I tried to mix in a bunch of strength as well to balance everyone out. Dolly has gotten a lot faster since the last time I worked out with him. This was mostly a race between him and Rhapsody the whole time. Some of us (including Header) had a pre-run yesterday before a killer Meathead and that was my excuse for not being able to keep up with them.
I thought we may lose some guys on the hill run but everyone hung in there. I love working out with Smokey because he’s competitive as anyone you’ll meet and he never gives up. He was absoutely killing the hill work and no matter how many rounds he was always a step ahead of me.
We ran into Jock Strap and Dolly at Brakeman’s afterwards and Jock Strap literally gave me a look of digust saying that he almost threw up on the way home “we did so many exercises upside down man!”. I guess he’s right, all the wall work was upside down and it was very “bear crawl heavy”. The way he said it was hilarious.
All the other guys pushed super hard this morning and it was a fast group in general. Thanks to Yeti for the invite – it’s always a pleasure leading this PAX. We’re gonna have you Q at Kevlar soon enough…
Our AO is as solid as they come – good lighting, some hills, track (sort of), stairs, large field, really really ridiculously good looking site Qs, etc. but for a while I’ve wanted to take the PAX through DTM (Downtown Matthews) since it’s not even .5 miles away and it’s got a great feel to it and lots to do.
We started off with a strong pace but one that I knew the PAX could handle. Cotton Tail immediately yelled “pretty fast pace” in effort to send me a hint to slow down, Harley (I think) yelled “Where are we going?”.
What had happened was…
We immediately ran across John St. and took the back route to downtown Matthews, past Renfrow farms and into the motorcycle shop parking lot for a warmup.
SSH, Mountain Climbers, Carolina Dry Docks, Merkins
At the long one-way parking lot behind Seaboard
8 total lamposts – increasing burpees at each one – 36 total
Three rounds of the following – 20 derkins, 20 dips, 20 Sister Mary Catherines and run a lap up the new stairs (that lead to Seaboard) and back around to Trade St.
Run down to the library across the street and partner up
Cumulative reps of the following with a partner:
100 squat jumps
Partner 1 runs lap around the circle in front of the library and flap jacks
We rounded up the PAX to head back as it was already 6:02 and we were exactly 1 mile away from the school
In Downtown Matthews
At 8 lamposts we did 8’s
1 plank jack, 7 merkins, 2 plank jacks, 6 merkins, etc.
At this point it was 6:08 and we headed back to the school on the back road.
We made it back by 6:13 and did an AYG sprint to the lot, which took us less than 1 minute and ended up finishing a minute early. I was considering a burpee burnout but I could tell we were done.
Swiss Miss, being a true servant leader, brought up the back of the PAX as we were going across some busy roads and went pretty far offsite – thank you.
Gypsy came back after posting like 4 times since he joined F3 last Friday. He said he just gave up smoking after 30+ years and he’s killing it now – congrats bro. Bring your friends.
I did a little pre Q-run last night at like 10:30-11ish pm and saw Drive By at Seaboard taking in a very dark stout brew. He said he was out for this morning because it was late and he was feeling good with a beer (or two) in his belly. I pushed him (and another guy there) to post and he showed up. He knew we were making the trek to downtown and still made it. He’s basically out until next summer since he’s a teacher and has to make it to school early – see you then brother.
Everyone pushed hard today, it was a little longer of a run than usual but we stayed within 50 yards of each other the whole morning. Except at the end when Rhapsody put it into 5th gear on the AYG run – such a douche move.
We got a good tour of Matthews today – there’s a lot to do but there was a bit more traffic than anticipated. Nice work by all!
Nov 4th Matthews – 5k race benefiting TEF Charlotte – The Exceptional Foundation – non-profit program for Adults with special needs
Contact Tackling Dummy for more info
Last night was my 12 year anniversary so after a bottle of champagne and a pre-workout (TMI?) I was a little tired this morning, but I’d been begging Pop Tart to Q so I had to bring it. I’ve never posted and smelled like champagne before and thankfully no one noticed.
19 men, including 1 FNG, assembled in the gloom and got to carry my old patio pavers around for 45 minutes and here’s what happened….
Warmup – lap around school and back to parking lot
SSH, LSS, Head Slap Merkins
Run to truck and grab two pavers – most men, except for maybe Ted Cruz, can easily hold one per hand.
Back to circle for extended warmup
Butterflies, merkins with paver lift
Run to track and partner up – use 4 bricks instead of 2 for all exercises
P1 – lap around track
P2 – shoulder press and flap jack
P1 – lap around track
P2 – curls and flap jack
P1 – lap around track
P2 – chest presses and flap jack
Line up on track and do a 70% speed lap
Head over to the wall (no bricks)
Line up on track and do a 80% speed lap then grap your pavers and head back to the wall
More wall work…
Wall sits with shoulder presses (35 in cadence)
Now things are getting weird…
Line up across from your partner and press bricks together, extend your arms and do 10 squats
Somehow this actually worked and it was hard….saving it for next time.
Run to back of school and grab a stump
Run to playground and leave bricks on the side
P1 – runs to school
P2 – does pullups – 50 total
At the flapjack both partners have to do 5 burpees
P1 – runs to school
P2 – jump squats – 50 total
At the flapjack both partners do 3 burpees
P1 – runs to school
P2- merkins – 60 total
At the flapjack both partners do 1 burpee
Find a line on the parking lot and plank
5 merkins on your line, plank walk sidways to your right, 5 plank jacks, plank walk back to your left
4 merkins on you rline, plan walk sideways to your right, 5 plank jacks, plank walk….
We did this until we did one of each – lots of burn
Lineup on far end of lot – suicides
Line up on far end of lot – AYG to the end – return pavers and we’re done…
The group started chipper with lots of attention going to McGee’s bright yellow F3 shirt and Pop Tart’s bed head (see below). I noticed right away that McGee had that blue tint that most people get when they are low on oxygen and realized that his yellow shirt was at critical neck tightness levels. He assured us that it was just his traps and bi’s pulling at other ends of the shirt and that his neck was perfectly fine. The yellow shirt was created back in the day for Q’s to wear at the workout so you could find them in the gloom….allegedly. I prefer to wear all black because it’s hard to see and it looks good on me.
Laronda, Squid, Square Root and McGee all took well to the sprints and track work. Laronda has been around for only 3 weeks and seems to be a seasoned F3er already. At that speed, if he’s not careful, someone is going to invite him to do the BRR…don’t. Square Root is on his yearly hiatus from swimming but his leg strength continues to impress. Thank goodness for kick boards.
Bang Bang is in his second week of F3 and is shedding the weight already. He’s slated to join the USMC in October and has been taking free advice from several dudes. If he fills out and adds some strength he will kill all of us.
Colby (our FNG today) was a hard name but I’m ending up with Cubed Root which is kind of a mouthful (Square Root brought him). Name credit goes to McGee. I think a name change may happen soon because we didn’t really dig too deep. He pushed hard today and did well for a first timer.
When did OT go over 50? I must have missed it. If I had known I would have thrown a karaoke during warmups – have you ever seen this guy shuffle his feet? It’s like Dancing with the Stars on crack. He also stayed behind to make sure my truck started – what a guy.
This is what Pop Tart looked like this morning btw…
Bring beans to your workouts this week to donate – canned goods to be exact. Retread was the only guy to bring anything today.
Watch the Cavs beat the Warriors tonight which will eventually be the greatest comeback in NBA history after being down 3-0.
I knew after Friday morning I would be completely out-of-pocket for a few days so this BB is up a few days late, but my concious wouldn’t let me just skip one.
My 19 year old neighbor Sam asked me to recommend him for the Marine Corps on Thursday so I said sure thing – you just have to come to F3 on Friday. Well he came as an FNG and now he’s hooked – he also went to Marine bootcamp on Saturday morning and said F3 was a lot harder.
Bang Bang is his name and it has 3 references – the last one I realized on the drive home and was stoked!
Here’s what we did –
Several warmup laps around middle school median and run to circle in the middle of campus for warmups (SSH, LSS, Merkins)
20 donkey kicks – run up stairs and back
20 decline merkins with legs on the wall – run up stairs and back
20 Thigh slappers – run up stairs and back
Wall sits with air presses while we wait on the PAX
20 squat jumps – run up stairs and back
10 wall merkins (hands on wall down to ground and do merkin) – run up stairs and back
20 of something else – run up stairs and back
Wall sits with air presses while we wait on PAX
Run to hill
1 squat jump at top, 2 sister mary catherines at the bottom, 3 squat jumps at top, 4 sister….etc. until we got to 10
Run to rocks and partner up – go to gazebo
Cumulative reps – partner 1 runs, partner 2 exercises and flap jack
Round 1 – 300 curls
Round 2 – 150 shoulder presses
Round 3 – 60 step ups
Round 4 – 100 chest presses
Run back to main field
Ring around the burpee – get in a circle and take turns sprinting around the PAX and as you pass each person they have to do a burpee
Up-downs in a circle
Ab work until the end
Small small group today…10 guys…are me and Fault Line doing something wrong? According to Alf he would prefer Bull Dog to be his personal trainer so maybe those two were doing a private training session somewhere.
The group we had worked really hard. Cotton Tail went Navy on us and started yelling out military lingo to Bang Bang to try to get him used to the abuse.
Rhapsody on Q this Friday…
F3 Dads every Saturday in June at Francis Beatty – 9 am at the softball fields
Convergence with Joust on 6/23