***Posted on behalf of Marge***
14 veterans came out to Hydra this morning. Little to no disclaimer given.
Find a partner and Catch Me if You Can to HT/The Lodge parking lot. Partner 1 runs while Partner 2 does 5 merkins, then chases Partner 1 down. Flapjack. Repeat til we get to HT/Lodge.
SSH x 20 IC
IW x 20 IC
LSS x 10 IC
Mosey to the fountain in front of HT for 3 rounds of Partner 1 runs a lap around parking lot while Partner 2 does called exercise. Then flapjack.
– Round 1: As a team do 150 dips
– Round 2: 100 derkins
– Round 3: 50 Jump Ups/Step Ups
Instructions given on main event – Team 7’s on the Summerlin/Abbotswood halfpipe so we don’t wake the neighbors when we get there.
Mosey down Colony to Abbotswood then hang a right and stop at the bottom of the halfpipe.
Partner 1 runs one direction up Abbotswood, Partner 2 runs the other direction up Abbotswood (both very much uphill). On odd number trips up hill (7, 5, 3, 1) do that number of Heels to Heaven. On even number trips up hill (6, 4, 2) do that number of burpees. Meet in the intersection of Abbotswood and Summerlin between each trip up the hill for 5 hand slap merkins with your partner.
2 lines of 7 pax for Indian Run back up Summerlin to Rea and then back to school for 2 MOM. 10 Dolly and 10 Rosalita. Times up.
Strong work by the pax today. I warned on Twitter last night that this would be an anti-BRR taper workout and I think it delivered. I didn’t keep track of the mileage but we ran about 3-4 miles with many hills mixed in. I think the tone was set early with the terrible CMIYC to HT/Lodge to start out with.
The 150 dips at the HT fountain weren’t that bad but the 100 derkins were terrible. Probably should’ve cut those down to 75 reps. The 50 jump ups quickly turned into step ups. I witnessed some great comraderie between partners during these three rounds as pax were making sure to leave a few extra reps for their partners at the end so they didn’t feel left out.
The 7’s on the halfpipe were terrible. The hill seemed to get longer with each trip.
The indian run back to OP fell apart pretty quickly. Guys were gassed at this point. Several pax asked that we request an Uber to get back to OP but I don’t think any Uber driver would let us in the car at that point.
Thanks to Puddin Pop for sharing his story of how he had to waddle the last 1/2 of the 5k that Daisy made us do a few weeks ago to avoid soiling himself. Glad you made it to the porta potty back at OP. I’m concerned about the strange noises you heard back there though. Must be ghosts. I think I heard Bounce suggest that you use the HT Fountain next time. Please don’t do that.
As I was pulling out of my driveway this morning at like 5:10 am, I saw my neighbor (Sleeping Cow) all geared up and ready to ride his bike 26 miles with COCAC. He saw me heading to Hydra so he quickly went inside to change clothes so he could join us. Glad you could make it brother. We’ll hit the bike next Tuesday. If there are any other cyclists that would like to join us, please let us know. Will probably do 15-20 miles. 5:15 or 5:30 am next Tuesday.
– Young Life Mud Run – September 17th. ylmudrun.com. Fields for everybody… including old guys like Frosty Paws.
– 5-year anniversary Area 51 convergence is next Wednesday the 14th at Calvary Church (Anvil) at 5:15. 1 hour workout.
Strolled into OPE lot around 5:20, and already saw some familiar vehicles which was a good sign. The Hydra Pax are notorious for the 5:29 two wheel embarkment (don’t worry checking wordsmiths, it’s not a word). Well, there was still that, and we had a good total number of 11, with one FNG (Rhett).
Q-Fail #1 – didn’t know Rhett was an FNG. Pre-workout, he introduced himself, and I thought he said “Wreck” as his handle. By the way, that would be a pretty cool handle, but I was wrong.
Strong site-Q disclaimer given, and we were off.
Mosey to other side of OPE school for COP.
SSH x 20
IW x 20
Squat Hold (Eddie the Eagle) x 6?
Grab your skateboards and follow me into OP neighborhood on Windyrush off of Rea. Stop at corner of Windyrush and Knightswood. Instructions were given to the thoroughbreds in the group to run at your own pace to the corner of Knightswood and Foxworth, and plank up. Gummy (of course) asked how far that would be, which I replied that it seemed like a 20 second drive in my car during recon, if that made any sense.
Instructions given for 3-man grinders on the Foxworth half pipe.
Pax #1 performing exercise at near stop sign – 20 CDDs & 30 LBCs (keep going until your partner relieves you)
Pax #2 performing exercise at far stop sign on other end of half pipe – 20 jump squats & 20 H2Hs
Pax #3 running between as timer
Q-Fail #2 – knew the half pipe was too long when I noticed a stop sign in the middle that truly was supposed to be the near stop sign. Had partner #1 move to that stop sign as a true half pipe.
Repeato the grinders for (I think) 3 rotations. T-claps to Team Thoroughbred (Hops, Butter, and Spack) for getting in one more than the rest.
Mosey through the dank forest to the back of OPE for some partner work on a freshly cut, dewy football field for some over/unders.
Partner 1 does 5 over/unders, each group run length of football field ~75 yards, Partner 2 does 5 over/unders as well, return. Repeato x 2.
Mosey to picnic area at concessions.
One round of 30 dips, 20 step/jump ups, 10 derkins.
Mosey to practice field, one minute left. Just enough time for three gassers up and down field (~60 yards).
Good group out there with the finest bunch of s— talkers this side of the nut house.
Foxworth is usually known for a fine heaping of 7’s or 11’s, but I knew there was something on the other side of the intersection we frequent. The half pipe was pretty cool in thought, but the cloud of humidity at the bottom had the lungs working overtime. The exercises on each end either A) helped you form and shape core muscles and shoulders, or B) provided time for recovery, squat planking, etc. #nothingtoseehere
Butter said we got in 2.8, which seems a little light, but those hills are a mother. As stated earlier Team Thoroughbred were certainly the “Hicks from French Licks” (look it up) on the half. T-claps to Gummy for the run in this morning, I couldn’t and don’t want to imagine.
Grapevine smoked it on the gassers. He admitted his 40 time is incredible…the long distance game, not so much. Join the club brother.
Welcome to FNG Mary Jo. Stalled out on the name until we learned that he sells fabric that goes into bulletproof vests. Kevlar is already a site name, and Bulletproof sounded cool, until Spack or Hops (Cobains) came up with Mary Jo; which is the fabric store you see off I-85 in the Gas-house. Watch out for Mary Jo at an AO near you, and I mean watch out. Dude gassed me and Good Hands out during bench work. #rotteneggs
Always a pleasure to lead this fine group of men at Hydra.
Sign up for F3Golf, or definitely donate…do something!!
Unsanctioned beer run at SCMS track tomorrow night 8pm. Bring your own beer, run a lap, drink a beer, run another, drink another, and so on. See Gummy for details. Sounds awful. #chatch
A wily pack of 21 men joined me in a nice summer sweat fest. Upon arriving in the lot, Semi-Gloss took his customary release in the stall that bears his name. Fireman Ed asked if we were going to stay close to SG stall as he’s been battling some kind of stomach mexi-melt as well. The answer is a resounding yes, we will be staying on campus today. I guess those in BRR training either always A) want to hit the hills blessed to us by Raintree, or B) marvel at some really sweet 70’s style architecture. Regardless, this one was going to be an ole’ fashion bootcamp beatdown with the apparatus given to us by SCMS.
TR style ominous disclaimer given, and off we went.
Mosey down to track, run half lap with backward run, side-straddles L & R, headers, then mosey to the center of the pitch for COP.
Mtn Climber x 25
Squat hold x 11?
SSH x 25
IW x 20
Partner up, size/speed is of no consequence, mosey to one side of the pitch, line up.
P1 runs the width of the pitch, does called exercise
P2 does called exercise awaiting P1 return; flapjack
P1 – CDD x 30 (3 rounds)
P2 – LBC
P1 – Dive-bomber merkins x 10 (3 rounds)
P2 – Dollys
P1 – TGU x 10 (1 round)
P2 – H2H
Mosey to baseball field bleachers, with partners
P1 – 30 dips, 20 step/jump ups, 10 derkins
P2 – run up sidewalk, up stairs, and down trail behind Field 1 and back to bleachers; flapjack for a total of 3 rounds
Mosey to outfield of Field 1 for Triple Nickel
Shallow center – diamonds
Fence – wide-arms
Run between, five times through
Mosey out of gate, pull a Kate Bush (running up that hill), to the lot. One minute remaining, burpees until completion
I’m usually pulling into AOs close to 5:30, so I miss a lot of the goings on pre-workout. The action and thought of defecation is pretty funny to me, so today started out awesome. #thanksSG&FE
TR was form police on the dive-bombers today, noting that my hip flexors must be out of sorts. One needs thrust to complete the exercise correctly #poormansTonyHorton. Either way you shake it, those things suck, as do TGUs, which are kind of like a reverse burpees. The TR and Fireman Ed team chose burpees instead. #EdRooneybacks
Lots of guys crushing it out there. On the trail repeats, TL and Witch Doctor were blowing by me like a fart in the wind, with TR, SG and Chin Music also swift. Header, Dolly, Butter, and my pahtna DK seemed to be laying it down in the other group.
Good to have Telemundo back out today. He said he was in town this week, so why not come back out! Good on ya.
Also good having Vida out today. He was FNG at a tough Kevlar workout on Friday; and like Ratt, he’s Back for More.
Q fail on the voice recorder phone thingy, I think I got everyone though. #steeltrap
It’s always a pleasure leading the DV pax…thanks to SG and Dollywood for the opportunity.
Thanks SG for embarking on taking us out today.
Sign up or donate to F3Golf. Time change to 9am on Friday 7/29
F3Dads this Saturday; 7am Col. Beatty Park
F3 sponsored soccer team to scrimmage Charlotte Eagles on 7/9; see Bodybag if interested in playing.
Tweeted out last night that it’s been a hot minute since my last post at a Saturday workout, but was more than willing to oblige Gummy on his request for Q this AM. After getting some ground rules at The Rock from Gummy this week (i.e. make it tough, but not too tough, guys don’t like burpees or exercises to failure, don’t use steep entrance on Rea, etc.), I was ready to go. The three other Horsemen showed up for the Main Event and off we went.
SSH x 20
IW x 20
Squat Hold x 7?
Mtn Climber x 20
Mosey to bottom of North Face, instructions for 7’s
Squat Jumps at bottom
Merkins at top
Mosey over to covered concession area…nah, there’s a dude setting up concessions for the sporting events of the day at Calvary, mosey to picnic tables under trees for circuit work.
Dips x 30
Jump/step ups x 20
Derkins x 10
Repeato x 3
Mosey to bottom of lil’ hill by futbol fields for more 7’s
LBC at bottom
Carolina Dry Dock at top
Mosey to rocks by the baseball field, pick a lifting rock and partner up
P1 does rock exercise
P2 run to second light pole and back
Flapjack until 200 combined reps are reached
Round 1 – Curls
Round 2 – Tricep Extentions (can’t go to the gun show without backstage passes)
Round 3 – Two hand push press
Put rocks back, mosey to outfield of baseball field, wave friendly hello to Day Zero pax who were buzzing the tower.
Stay with partner for more combined exercises to 200
P1 does excercise
P2 run to foul pole and back
Round 1 – Dolly
Round 2 – Flutter
Round 3 – LBC
Mosey to light pole closer to cars, empty tank whatever might be left for Gassers
Sprint to next light pole x 3
3+ miles, most of the body smoked, done
North Face is just really stupid. Decided to start with it because A) I had to include it in the weinke, but B) needed to get it in first because I would’ve died if it was tried any other time during the workout. Some of the pax actually started to bear crawl toward the top, the thing is just a mother.
If I had to describe the Pax as the Horsemen, I’d have to describe it as: Jamboree is Flair, definitely not because of inflated persona, but he was always out front; Hammer is Tully, not a lot of talking, but just lets his work speak for itself; Geraldo and me are Arn and Ole, the two enforcers keeping everyone in line.
The Day Zero boys did radio in for permission to buzz the tower, were subsequently told that the pattern is full, but did their circus stunt flyby anyway. Did anyone do anything with the Admiral’s daughter too??
Gummy/Hopper, thanks for the opportunity at this massive AO, always a pleasure.
Jamboree, thanks for taking us out brother.
F3 Dads with 2.0s at Knights Game
F3 Dads Camp
It’s all on the site
Posted on behalf of Ironsides
11 men took the #DRP and showed up for another glorious morning at #Hydra. No new faces, so a quick disclaimer and off we went.
Mosey from AO to Windyrush and Knightswood and circle up for COP
SSH x 15 (Q cadence fail)
IW x 15
Mtn Climber x 15
Merkins x 15
Run .6 miles down Windyrush, stopping for 10 merkins at each speed hump (4), and 10 jump squats at each intersection (4)
Partner up for a triple-nickel of sorts around the Windrush/Abbotswood .4 mile circle:
Partners run opposite directions, meet for 10 hand-slap merkins, then return to the start for 5 jump squats. Flapjack, this time 9 merkins, 6 jump squats. Continue to 5 merkins and 10 jump squats (6 total circuits). After a little mumble chatter (and a check of the watch) Q audibled to 4 circuits.
Run back up to the AO via Summerlin, again stopping at every speed hump (3) for 10 merkins and intersection (4) for 10 jump squats. Hey at least it wasn’t burpees.
With a little time left and the useful arm muscles thoroughly worked, it was time to work the vanity muscles. Mosey to the playground for pullups (or in my case, that thing I call pullups). One set to failure, short rest, and another set to failure.
Mosey back to AO for 6 MOM:
Great work by everyone. A total of 3.3 miles were covered with 130+ merkins and 100+ jump squats. It was a little more running than normal for Hydra but you’re a better man for having done it. Good to have Slice out as a site FNG. Keep coming out, and check out Fast Twitch on Tuesdays if you’re interested in a little more running and BRR information.
Thanks to Puddin’ Pop for another opportunity lead a great group of men, as well as for the takeout.
Posted on behalf of Marge
3 of South Charlotte’s Finest plus Hairball showed up for this week’s version of Hydra despite heavy overnight rain. My weather channel app read 80+% chance of rain for this morning all week but alas, the sky cleared up just in time for 5:30 am.
All veteran crew (and no site Q’s) so very short disclaimer was given.
Mosey to Harris Teeter and circle up (actually square up) in the far parking lot on the other side of the Teet right off of Colony Rd.
Enough of that. Mosey down Colony Rd. to Abbotswood Dr. Stop for 10 pushups (yes, I accidentally called them pushups… Q Fail) halfway down Colony.
Right on Abbotswood to the top of the halfpipe
11’s on the halfpipe – Freddy Mercuries on one side, Carolina Dry Docks on the other. 5 jump squats at the Abbotswood/Summerlin intersection each time you go through the bottom of the halfpipe.
Slow mosey up Summerlin back towards the AO.
Just enough time to mosey to the church to find a lifting rock. 3-4 sets of 20 curls, 20 presses and 20 tricep extensions.
Back to AO for Mary
Great group this morning. After seeing the forecast, my goal was to keep us on solid ground (pavement) and to try to get in at least 3 miles. Mission Accomplished. The 11’s on the Halfpipe sucked bad. The pax did great staying together (thanks to Hairball for slowing down) and I felt like we got some good work in on arms, legs and core.
Thanks for the opportunity to lead.
Carried the substi-Q this week as Gummy continues to rehab a bum foot. Was a little weary of this one as a certain basketball game tips at 9pm (actually like 9:12), and a shortened slumber turned even shorter as YHC had trouble sleeping, being heavily perturbed with that pathetic final four minutes of the game.
Anywho, I digress, three other men decided to join me in this cold clear sky gloom to slay the starfish.
SSH x 20
IW x 20
MC x 20
Squat hold (Eddie the Eagle) x 5
Here’s the Thing
Corner 1 (far corner of practice field by parking lot) – Dive bomber merkins x 10
Corner 2 (outfield fence post of baseball field right by bball court) – Jump squats x 20
Corner 3 (railroad ties by batting cages of field 4) – merkins of choice x 20
Corner 4 (outfield fence by field 5) – jumping sister mary katherines x 10
Home base (playground) – Dips x30
Covered two rounds of this, swapping dips for pull-ups x 5 (supine x 10) after first round
Changed up exercises after second round to:
Corner 1 – LBC x 30
Corner 2 – Dolly x 30
Corner 3 – Flutter x 30
Corner 4 – Rosalita x 30
Made it around 1.75 times during this circuit
Hit the practice field for AYG down and back
I’m not going to say anything more about the game…I’m just not. Other than it was pathetic. Let’s keep it G rated.
Anyway, I had plans for some three man grinders, but with four, had to audible and the starfish it was. We ended up covering some ground as Buttermaker’s handy dandy GPS had us at 2.6…not too shabby.
Buttermaker and Marge were pacesetters as you would imagine, and Nuke was killing it on the pull-ups.
Nuke also has pretty good case for renaming a squat hold to Eddie the Eagle, as you look like a ski jumper in a tucked position in squat, and then explode up out of it upon take off.
Great group out there this morning hanging together, pushing one another.
Nuke, thanks as well for taking us out, brother.
Until next time, after some really good REM.
Posted on behalf of Marge…great VQ brother.
18 pax decided to take advantage of the warmer morning temps (~30ish degrees) for the first Hydra of 2016. Great too see this many folks here. Clock struck 5:30 am and off we went.
Lap around the small track next to the parking lot. High Knees, Butt Kickers and Regular.
Mosey to the field behind the parking lot for COP
Short disclaimer given as this was a veteran crew
SSH x 20
IW x 20
Low slow squats x 10
Mosey down Rea Rd in front of school to the top of Windyrush.
Stop at each street light for 5 merkins on the way down Windyrush to intersection at Foxworth.
7’s with Merkins at top and jump squats/squats at bottom (I saw folks doing both).
Plank until Pax finishes
Mosey through the dark path in the woods to the baseball field between playground and concession area. (Thankful I bought a headlamp yesterday)
Gather in center field for Pyramid of Pain
5 Burpees, lap – to 3rd base – home plate – 1st base – back to center
5 Burpees, 10 Hand Release Merkins, lap
5 Burpees, 10 Hand Release Merkins,15 jump squats, lap
5 Burpees, 10 Hand Release Merkins, 15 jump squats, 20 Carolina Dry Docks, lap
5 Burpees, 10 Hand Release Merkins, 15 jump squats, 20 Carolina Dry Docks, 25 Little Baby Crunches, lap
5 Burpees, 10 Hand Release Merkins, 15 jump squats, 20 Carolina Dry Docks, lap
5 Burpees, 10 Hand Release Merkins, 15 jump squats, lap
5 Burpees, 10 Hand Release Merkins, lap
5 Burpees, lap
Flutie Flakes and Hairball led the group in Flutter while Pax finished.
Mosey over to the school for one round of People’s Chair with 50 civilian count air presses.
Mosey back to the parking lot
Rosalita x 20
Dolly x 20
Great job out there by all today. I tried to keep the pax together but wanted to get in some extra running to burn some holiday calories. Several pax ran in to OP this morning (someone said maybe I should be offended that they would run in to my Q as if they weren’t expecting a tough workout from a VQ) so they got even more running in than most.
Solid work on the 7’s at Foxworth. I saw several pax pushing it and I think we finished them in 10 minutes or so. Spackler finished early enough to go water the bushes on one of the corners of Windyrush & Foxworth. Hairball noticed a deadspot in the yard. Maybe that’s Spackler’s favorite spot.
The Pyramid really sucked. I think the worst part was the 70 Hand Release Merkins. Burpees always suck too. Everyone finished the Pyramid within 1-2 minutes of each other.
I’m glad I got to pop my VQ cherry at Hydra. It was my first post back on December 11, 2014. Thanks to Hairball for introducing me to F3. I knew after that first day that I was hooked on F3. It’s definitely improved my fitness, provided extra accountability for workouts that I didn’t have before and made me an all-around better Husband/Father/etc. I also always remember 12/11/2014 and that first Hydra workout because as I walked back into the house that day, my wife was waiting on me to tell me she was pregnant with our second child (who is now 4 months old). So lots of good memories from that first Hydra post.
Thanks to Good Hands and Puddin Pop for letting me lead this group today.
Joe Davis run this Saturday. 5k and 10k options. Not too late to sign up. (https://joedavisrun.racesonline.com/)
For those not participating in the Joe Davis run – Ascent, Day Zero and Meathead are converging at the Rock this Satuday. Normal time. 7 am.
Kevlar re-launch tomorrow.