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