12 PAX for the weekly Friday edition of ultimate Frisbee
Diclaimed, quickly and mosey to the corner endzone of the football field. For COP
SSH x 15 IC (no one counted so not sure of the #)
LSS x 15 IC
IW x 15 IC Mountain Climbers x 15 IC
Alt thigh slap x15 IC
Alt shoulder tap x15 IC
Diamond merkins x 10 IC
Partner up, P1 runs clockwise and P2 run counterclockwise on the track. When partners meet do 25 partner derkins EACH (legs on the back of planking partner). Repeat 4x through.
Mosey to The Hill Behind the End Zone for 11s: pull ups at the top, burpees at the bottom Several rounds of mary when finished Mosey back to the turf starting at the end zone: 25 yard bear crawl, 25 yard lunge, 25 yard broad jump, mosey to goal line and plan up Plank-o-rama of sorts and AYG back to opposite end zone. Repeat x2
Mosey back to The Hill Behind the End Zone (wish this had a name) and run backwards to the top. Head back to launch.
Moleskin: Close to a record turnaround time for me on a backblast. I felt a
Close to a record turnaround time for me on a backblast. I felt a considerable amount of pressure from Gummy who trolls reads nearly every BB and chimed in on my last Joust Q which he didn’t attend. I know, I know, he kids because he loves. Although this was 3 months ago, he has the memory of a sloth… or maybe he just reminds me of a sloth with his SSH form. Either way, he didn’t take kindly to my F3 geographic terminology and made that aware again last night on Twitter. Ductwork pleaded for him not to poke the bear and Header and Dollywood audibly followed up YHC’s instructions with “who made him so mad” comments. Blame Gummy for the pain this AM. I threatened to make it an all hill workout in spite, but remembered that if I don’t want to do it I can’t Q it. In all truthfulness, I always try to script a challenging workout that pushes you past your comfort zone. Otherwise, why else do we wake up several hours before the rest of the world? The camaraderie and perseverance we gain by pushing through difficult workouts together is second to none and I appreciate you all for getting after it this morning. When I first called out 25 durkins PER pax, much mumblechatter was heard and clarification needed. But everyone pressed on and little did they know that was the ‘easiest’ part of the workout.
We really should think about naming the hill behind the end zone. Opine below.
Dollywood is a beast
Header left early, mid hill 11s but told me beforehand and that it had nothing to do with my Q
Smokey was unrecognizable not wearing a Tennessee hat
Rookie mistake by Chin Music to not wear gloves – think it was 39 degrees
Baracas said it was the worst 2 miles he has done in a long time (I concur)
Thanks for partnering Funky – great work on the derkins and good luck to your M this weekend at her speaking engagement.
Red card, Sweeney todd, and Scully great work out there and to meet you. SYITG soon
Thanks to Ductwork for the take out and the opportunity to lead these men today!
SSH x 15 IC
LSS x 15 IC
IW x 15 IC
HALO x 5 each way
10 Merkins IC
Do all 4 exercises with first number of reps, then descending reps, goal is to not put the bells down until all the way through.
Goblet squats x 20, 15, 10, 8
Swing to snatch x 10, 8, 6, 4 each side
Reverse lunges x 10, 8, 6, 4 each side
2H swing 20, 15, 10, 5
20 merkins in between each complex, repeat 3x through
Partner up for doubles, same instructions with reps and not putting the bell down:
Bent over rows 4, 3, 2, 1
Clean to press 4, 3, 2, 1
Rack Squat 4, 3, 2, 1
20 merkins in between each complex, repeat 3x through
I figured I’d wait until the soreness subsided to write the backblast. Always harder on paper, especially given that I had two more complexes to go. I don’t really recall what I had for lunch today much less 144 hours ago, but here goes:
Voodoo – best squat form ever and crushed it all AM, starting with a 5k meatrun
High Tide – meatrun and kb’s, it’s what high tide does. Faster and stronger every day.
Young Love – great to see back out at meathead, grinding and entertaining all AM
Homer – now a meathead regular and crusied through this… time for a bigger bell!
Bulldog – made doubles look way too easy. Must be a british thing
Cottonmouth – been a beast since coming back into the gloom fresh off of injury PT. keep it up!
Soul Glo – always out there getting after it, well done
Thanks to Voodoo and Witch Doctor for the opportunity to lead at the best 0.0 in all of F3.
22 for Swift’s February installment of timed-intervals
Quick disclaimer, mosey to Brixham Hill. On to Bull Ring continuing counterclockwise, right on Rushmore and a left on Harney stopping once we hit 1 miles. Ensue dynamic warm-up, high knees, butt kickers, walking with toes/heels out, A skips etc. Quick curveball with the call for 10 burpees OYO (single greatest dynamic warm-up I know). Bunker, Gumbo and a few others got in position and Madison even did 1 burpee – a new Swift record before I called it off. Most were not amused (Goonie).
Directions for timed intervals as follows:
1 min on/1 min rest
1.5 min on/1.5 min rest
2 min on/2 min rest
3 min on/2 min rest 5 min on/3 min rest
3 min on/2 min rest
2 min on/2 min rest
1.5 min on/1.5 min rest
1 min on/1 min rest
Route was starting at Harney/Rushmore intersection heading south on Rushmore with the caveat that we would turn around at the halfway point of the time of interval. Purpose of this was to keep everyone in a relatively consolidated group which allowed all speeds to push each other from both the front and the back (insert that’s what she said here) in the same interval. The goal was to get back to the start by the end of each timed interval, which keeps everyone honest. Don’t make it back and you either went out to hard and faded or go too far past the start and you sandbagged early. ~ 1 mile cool down back to launch.
Great to get out and lead the men of Swift today, although my brothers at Fast Twitch are calling me a turncoat. Burpee call went over like a fart in church. I’m assuming the concept of turning around at the halfway point to get back to start was a change of pace for people and hope everyone got something out of it. When asked about what pace to run the intervals, my response was “I’m going to run until I taste my cheeseburger from last night.” For the record, that didn’t take long and it wasn’t nearly as tasty, but worth it nonetheless. Everyone out there appeared to be pushing til they tasted their dinner as well. That was a good ass kicking all around, with enough variance in the times of the intervals that incorporated pure speed to longer threshold pace. Appreciate the opportunity to lead today, Bratwurst.
15 for Rock Zero’s ‘heavy’ workout
Warm-up: Disclaimer given, start to mosey through parking lot and loop back around to pick up Udder – leave no man behind. Continue mosey to rock pile at the ball field, instructed to select a true lifting rock and circle up for exercise all with rocks:
Thrusters x 10 IC (somewhat awkward for folks), 5 rockees
Curl and press x 10 IC, 4 rockees
Tea bag squats x 10 IC
Merkins left hand on rock x10 IC, 3 rockees
Merkins right hand on rock x10 IC, 2 rockees
LBC x20 IC, 1 rockees
Right leg Romanian dead lift, 2 rockees
Left leg Romanian dead lift, 3 rockees
Bent over rows x 10 IC, 4 rockees
Tricep extenstions, 5 rockees
Pretty significant warm-up. Fitting for a heavy day.
Mosey through campus to 51, heading east and crossing over 51 to the fancy neighborhood known to most of the for having slight inclines. Ensue fearful grumblings. Continue mosey to bottom of 5 Knolls road and instructions for the Beast were given:
6 manhole covers ascending up the hill, 6 reps, 6 rounds through. Pain stations were diamond merkins, jump squats, CDDs, lunges, star jacks, burpees. Mosey back across the street and get another lifting rock at rock pile near north entrance. Front shoulder raise x10 IC American hammer x 10 IC Flutter press x10 IC Partner up and mosey toward hot box/playground. Partner 1 runs to playground for 10 pull ups, partner 2 runs to hot box for 10 dips/derkins. Meet in the middle for 10 HS merkins, two times through. Mosey back to launch, 5 burpees OYO
It’s been a busy week and I don’t remember that much since this was 6 days ago. Everyone showed up and got after it. ‘Heavy’ boxes were checked with the rocks, partner work, and 3 mile minimum (as confirmed by Hoover the PM before). Then Flipper told me it was a 3 mile max, too. Good luck to the next heavy Q nailing 3.00 miles on the head. Hats off to Flipper and Hoover did their typical pre-run, not sure they loved doing that come mid-workout on 5 knolls. Coffeteria was a fun group until Gummy spilled his entire big gulp of coffee on the floor and didn’t even offer to clean it up. Hope we are allowed back.
Sign up for Joe Davis run, run or sleep for the cause
5 men discovered how heavy 26 lbs can get in 45 mins.
Grab a paver out of Gypsy’s truck and a quick disclaimer for site FNG Saigon Sam as we moseyed to the parking deck. 20 SSH IC until we see OT making his way to join us sans paver. Couldn’t have that so Gypsy went to retrieve him one while the rest of us did some Mary.
26lb concrete block was the coupon (c)
carry (c) over head up 4 flights of stairs to top of parking deck
30 American hammer with(c)
20 Push ups
10 lunges each leg with (c)
Carry (c) over head back down the stairs
30 mountain climbers
20 Bobby Hurley with (c)
10 pull ups run loop around the deck
Rinse and repeat as much as possible til 6:13 and mosey back to launch.
Moleskin: Gypsy messaged me the day before about who was on Q and threw out that he has 13 lb and 26 lb pavers if we wanted them. I said I would provide the beatdown and smartly went with the heavier option and would regret that about 10 minutes in. Not a single complaint was uttered and the guys got after it, even though I did catch them trying to not go up all the stairs on one round. Brains were lacking oxygen at that point so not sure everyone was cognizant of it. Saigon Sam was staying at the on-site hotel, in for work from Jacksonville, and saw the workout posted on the website. Showed up not knowing what to expect and liked it so much I’m pretty sure signed up to Q next time he is in town. He is still relatively new to F3 but that sure didn’t show. Great to have you brother – maybe see you at Cerberus on Friday, it’s always a good one. Christmas has a bigger vertical with a paver than I do period. Gypsy is getting fast, especially coming off of a major surgery a few months back. OT was early (1 min late) and shrugged off the workout like it was nothing. Pretty amazing how fast you can work up a sweat in 26 degrees, but WAMRAP always delivers ass kicking. If you haven’t tried it, come on out. You will hate it during but be glad you did at 6:15.
Thanks to OT for the takeout.
Announcements: If you want to take an 8 hour road trip to post at an AO, contact Gypsy. He is doing just that to go post somewhere new. Crazy HIM.
11 ‘Braved’ the rain for the AO’s first workout of the year.
Quick disclaimer, mosey down Community House to the Wells parking deck, dodge a potential security guard by hiding behind the pillar and head down the stairs to level 1. COP for 15 SSH IC, 15 LSS IC, 15 Mountain Climbers IC, hold plank while listening to directions.
Run up ramps to next level… 1 burpee x level #.
Down stairs to bottom… 2 pull-ups x level # came from.
Upstairs to level entered at… 3 merkins x level #.
Down ramps to bottom… 4 jump squats x level # came from.
(i.e. first round was up to level 2 for 2 burpees, 4 pull-ups, 6 merkins, 8 jump squats. Next round was up to level 3 for 3 burpees, 6 pull-ups, 9 merkins, 12 jump squats.) AMRAP til 6:10. Mosey back to launch.
Moleskin: It took a minute for this to make sense to everyone, probably a result of poor explanation on my part. Looks easy on paper but difficulty escalated quickly, with more ramps to cover and reps to pump out. Pull-ups weren’t exactly embraced by the PAX, as the ledges on the bottom floor weren’t the kindest to our baby-butt hands. Mileage was all over the place according to Strava, from 3.5-6.5, but GPS always gets funky when hiding out in the deck for 50 minutes. Solid work by all, appreciate you coming out on another rainy Friday.
Thanks to One Niner for the takeout. Thanks to Mario, One Niner, and Tuck for the opportunity to lead.
Madam T on Q next week at the Brave, rain or shine he promised it will not be in a parking deck.
In case you missed Paper Jam’s 37 messages on Slack, tomorrow (Sat. the 5th) at 1:30 F3 Dads is going down at Elon Park Elementary.
7 idiots PAX got sold on the weekly edition of WAMRAP being a good idea to incorporate into their week.
No disclaimer (don’t sue me Alf, remember that was Flipper’s bag), grab a sandbag (4 of Flipper’s cheapo go-ruck bags and 3 of Alf’s DIY bags) and mosey the long way to the parking deck.
With sandbag of choice, run up ramp and flat, 1x squat with the bad, drop the bag and retreat back down the flat for 2 exploding merkins. Continue the rest of the way to the top, increasing rep count by 1 (i.e. 3 squats, 4 exploding merkins, 5 squats, 6 exploding merkins).
Run down the stairs, 10 burpees, run up the strairs and select another bag to get comfortable with. On the way down, continue with theme of Paula Abdul (2 forward, one back), this time exercise are rows with the bag and monkey humpers. Continue count from last number of merkins and add one rep (7 rows, 8 humpers, 9 rows, 10 humpers). All the way to the bottom and that is the full loop. Long, heavy and painful.
Repeat til 6:11 and head back to launch.
I recall the rep count being in the mid to upper 20s at the end. For the record, 15 is about the point where monkey humpers start to hurt. 10 for exploding merkins, 7 for rows given the weight, and squats are never easy with the bags.
Numbers at WAMRAP continue to go up. 2 site FNGs in Astro and his 2.0 Job. Not sure either were super happy with carrying a bag of sand that was half their body weight for 45 minutes and 3 miles but hats off to them for getting ‘er dun. Baptism by fire at WAMRAP.
Flipper let me borrow his sand bags nearly a month ago and I had to part with them today, but not before using them in one more Q (that made it 3x). Those bags are no joke, ranging from 100 – 60 lbs I believe. My car is very excited to not be transporting them anymore. Thanks for sharing the gear Flip and thanks for coming out and pushing through that today. Great to see you becoming a WAMRAP regular in the face of coming off injury.
Alf managed to drop the big bag on his heel today… at least it was sand and not wrought iron, although 80 lbs is 80 lbs. Of course the one time I don’t disclaim. That’s why we can’t have nice things! Way to keep blasting through the deck today. I’m sure that didn’t feel good.
I’m not sure OT even noticed the additional weight he was lugging around because he seemed unphased and smoked it. That’s what happens when you are at WAMRAP on the reg, you get stronger and faster, quicker.
McGee was leading the charge as usual, although the sand bags were catching up to his lower back by the end. Hopefully it feels better today.
Everyone got a little over 2 full laps in and more mileage than expected, especially with the added weight. Definitely a tough and different workout so thanks for pushing through.
Thanks to McGee for the takeout. It was no surprise he was thankful for the ability to exercise our mind, body, and jaws. Yep he said it, although I can’t disagree. It’s about the only way to get through a WAMRAP, rapping alongside a brother sharing in the discomfort.
Impressive number of 17 PAX for 40 degrees and rainy bootcamp.
Disclaimed, stressing that we will not seek shelter nor melt but will seek to find the fine line between discomfort (keep pushing) and pain (stop).
Mosey across Rea and looping into Blakeny shopping center to enjoy the Christmas music already being played at 6:30am. Circle up for IWs x15 IC, LSSs x15 IC, SSH x15 IC, mountain climber x15 IC, alternating shoulder taps x 15IC, diamond merkins x15 IC.
Mosey to the spongy playground. Anytime there is a chance to involve pull-ups, I try to do incorporate them. 10 pull-ups Bear crawl up path 10 box jumps on the wall Repeat 3x through Slow roll gladly led a lengthy plankorama set to continue the upper body burn
Head out of the playground area to the parking lot. 7 street lamps for some ‘webbicides’ – think suicides with an ascending count of reps of called exercise: Exercise was burp ‘n merk, one merkin (Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete), do ascending count of burpees at each light
Mosey back through parking lot stopping near the back towards Blakeney heath Rd for triple nickel on a slight incline: 5 jump squats at the ‘top’ 5 hand release merkins at the bottom 5x through
Continue mosey north on Blakeney Heath Rd turning right on Knightsdale and into neighborhood. Each house we pass on the right with Christmas light on, do 5 monkey humpers. Left on Mitchell Glen, left on Scottish Kilt Dr. More plankorama waiting for the six.
Mosey on path at the back of Scottish Kilt cul-de-sac to one of the most expansive rock piles in South CLT. Pick a lifting rock for:
Jack Webb – 1 merkin on the rock, 4 OH presses… 2×8, 3×12, 4×16, 5×20, 4×16, 3×12, 2×8, 1×4.
10 curls, take rock and head to the dock for 10 lunges each leg 3x through
10 rockies – burpee on the rock with an OH press instead of a jump at the end Head back out of the neighborhood again with monkey humpers at each light display on the right, ascending in increments of 5
Mosey to corner of Blakeney Heath and Ardry Kell for another round of plankorama courtesy of Slow roll. Partner up for wheelbarrow as far as you can go and swap.
Back to launch with 20 seconds to kill – AKA 10 burpees to do.
Never quite sure about the attendance on Saturday, especially when the weather is cold and rainy. These men came to play today and YHC didn’t hear one word about being wet, cold, or the burpees at the end. Guys were sweaty, wet, muddy, and beat down but still smiling (probably had to do with the thoughts of imminent Chic Fil-A). Nearly 1/5 of the PAX were Carlsons today thanks to Mermaid bringing the whole fam out. His better looking identical twin brother Slow roll has been making the journey to south Charlotte AOs on Saturday as of recent looking for a nice ass kicking alongside family and his brothers from another mother. He has really started to get involved in F3 and has been bitten with the bug. The progress he has made in a short time has been incredible, as he is consistently at the head of the pack and leading brutal plankoramas. Keep it up man, and it’s been a pleasure to hang with you at coffeeteria afterwards. I caught up with Fiji for a few mins post workout and he just started F3 the week prior and this was his 4th workout… great to see he is also drinking the kool-aid. See you again soon! Props to all the men that made it out today and crushed the workout when staying in bed seemed like such a better option. I know I speak for us all when 7:30 rolled around and we couldn’t have been happier with the decision to post.
Thanks to War Eagle for the takeout.
Thanks to Bucky, Fredo, and Mighty Mite for the opportunity to lead.
Announcements: Keep Cooter and Huggie Bear in your prayers, recovering from recent surgery.
8 for a full body blast on the plush campus of Charlotte Christian.
Brief disclaimer and mosey around the CC parking lot for COP: 15 xSSH IC, LSS x15 IC, Hillbillies x15 IC, mountain climber x15 IC, Peter Parker x15 IC, diamond merkins x15 IC, plankorama. Asked PAX if they were warm and response was ‘getting there’, which translated to 5 burpees OYO.
Mosey to football field and line up on the goal line. Suicides with 5 burpees at the goal line and 10 merkins at each 10 yard marker. Flutter to catch our breath.
Next line of work is 11s on the hill behind the end zone. Jump squats at the top with CDDs at the bottom. Dolly, LBC, J-lo’s afterwards.
Partner up with P1 going to the playground doing called exercise while P2 runs to the parking lot and back, flapjack 3x. Exercises were pull-ups, lunges, dips.
Just made it through 3 rounds thanks to the minute of extra credit the PAX put in.
Great crew on a brisk morning. Apparently this was supposed to be an ultimate Frisbee day, sorry fellas, didn’t get the memo. On paper this didn’t sound as bad as it was but there was no complaining, just guys putting in solid work ahead of the weekend. Everybody logged just under 2.5 tough full body beatdown miles.
Thanks to Header for the takeout and to Laronda for the opportunity to lead these fine men on a TGIF morning.
Disclaimer given and we were off. Mosey out of The Vine parking lot towards Ballantyne Medical Pl. Pull up for some COP: LSS x15 IC, IW x15 IC, 15 xSSH IC, mountain climber x15 IC, Parker Peters x15 IC, merkins x15 IC.
Continue mosey north on Ballantyne Medical Pl turning left on Brixham Hill Ave. stopping in the parking lot across from XPO Logistics. Instructions given to partner up, P1 runs length of parking lot (about 36 spaces) while P2 does 1 burpee per parking spot. Flapjack til all parking spots have been burpee’d. Thought about doing another round back better judgement save a possible mutiny.
Mosey across Brixham Hill to the pond (maybe this is called the Lochness?) where instructions for a deconstructed Murph workout were given:
10 hand slap merkins with your partner
P1 runs clockwise, P2 counterclockwise (Wild Turkey and Shrinkwrap are still arguing about the right direction) til you meet for 10 more HS merkins
Continue down the fitness trail to the pull-up bars for 10 pull ups and 3 squats
Run back around the pond in the direction you were going and do it all over again from the top
5x through for 100 HS merkins, 50 pulls ups, 150 squats
Time remaining was less than YHC had planned so did the Beast (6 reps at 6 stations for 6 rounds) at the 6 lights on the east side of the pond. Pain stations were:
3 Diamond merkins
4 Jump squats
5 Knee Ups
Mosey back to launch with a couple minutes to spare so we all did Tag-along’s 6 burpees at the end of his Beast round and plankorama.
YHC had been on the Stonehenge calendar back in late October but blew out my ankle 2 days before. Cheese curd stepped up and grabbed my Q which allowed me to get another date. On Wednesday, Wild Turkey messaged me asking if I was good to go but warned that the SOB holiday party was the night before and the weather might be dicey so attendance could be low. YHC had only posted at the AO once before so was relatively unfamiliar with the territory and wanted to get a pre-run in at 5:30 to scout. Wild Turkey always seems to be down for the pre-run, but I had an emergency bathroom stop as I was leaving my house this AM cost me enough time to just miss running with him. So we each pre-ran solo, although YHC finished with less than 30 seconds til the start leaving the PAX thinking they were Q-less. The pure joy disappointment on their face as I came slogging up the hill was real, but they all eagerly went out and got after it. Great work men, it was an honor to lead.
Thanks to Cooter for the takeout.
Thanks to Wild Turkey and Nard Dog allowing me to lead.
Impact of F3
F3 has made such a positive impact on my life in so many ways but it’s always amazing to hear about the impact it has on others. After coffeeteria I got to talk to Cooter for a bit about his journey. He started getting into F3 last spring and had his VQ in May with a rowdy Rock Zero crowd of 25+ PAX. Shortly after, he discovered a lump on his knee and got it checked out. Two doctor visits later and they told him not to worry about it but just keep an eye out. He got it looked at again and the 3rd doctor disagreed and wanted to take action. Now 6 months later and he has undergone surgery and radiation to treat what was discovered as cancerous all the while losing 15 pounds from working out in the gloom. He hasn’t stopped posting and has what is hopefully one final surgery next week to remove the remainder, and could only be sidelined as little as 6-8 weeks. Had he never posted at F3 he said he would not have noticed the lump. Had he not further developed the ability to push himself through discomfort at a hard workout or the resiliency it takes to get up before 99% of the world to go work out in inclement conditions, the doctor said the process and pain would have been much worse. The doctor encouraged him to keep pushing himself at these workouts and Cooter credits F3 with helping him immensely in this battle. We all do F3 for different reasons, and those reasons may even ebb and flow, but one thing is for sure… we all do F3 for the impact it makes on our life which in turn creates an impact on someone else’s life. I challenge all the F3 PAX to keep aiming to make an impact, big or small, it will pay dividends. Hats off to Cooter for continuing to push through in difficult times and leverage all 3 F’s to make a discernable impact on he and his family’s life. Thoughts and prayers for you next week.
Keep Huggie Bear in your prayers, he is having surgery next week to remove a brain tumor believed to be benign.
Speed for Need is getting ready for 2019 season, get in touch with Gypsy to get involved.