Author Archive tagalong

The Rebel Yella

The Rebel Yell was a battle cry used by Confederate soldiers during the American Civil War. Confederate soldiers used the yell during charges to intimidate the enemy and boost their own morale, although the yell had many other uses.

We are not an intimidating group of men, so here is what we did instead:

18 PAX for this week’s episode of Rebel Yell, logging 3.01 miles and a few other exercises…

#Disclaimer

Yes.

#Conditions

High 40°’s with a tropical breeze (compared to 11°)

#WarmUp

Mosey to the HT parking lot, circle up and run through the following exercises IC:

  1. SSH x 21
  2. Cherry Pickers x 10
  3. Diamond merks x 10
  4. Regular merks x 10
  5. Wide Arm merks x 10
  6. Low Slow Squats x 10

#TheThang

Location #1: HT Parking Lot (same as warm-up)

Parking line suicide:

  1. Line up abreast staring down at 9 parking lines ahead
  2. Touch each line in a traditional suicide race (Doc obviously wins, but only logged 2.97 miles, interesting)
  3. 5 HR merkins + 5 two-hand slap jump squats each time you reach the starting line
  4. Google Earth’s ruler tool tells me this is a 1-mile run (felt a lot longer so we cut it short at the 15 minute mark)

Wait for the six, 2 sets of:  Bear crawl to Line #1, lunge walk back to the start

Location #2: Fountain

Grab a partner – P1 runs the full lap (approx. 70-80 seconds each Round) around both buildings, while P2 gets AMRAP of the following exercises, flapjack each round:

  • Round 1:  Box jumps (or step ups)
  • Round 2:  Dips
  • Round 3:  Agility Stairs (or toe taps)
  • Round 4:  Chair squats, arms above head

Plank up and roll right into 10 x 6-count incline merkins (Freyley’s was the only one to do these correctly, surprising I know – but i think they should have been 8-counts) – turn around 10 reps of 6-count decline merks.

10 minutes remaining:  Run through the 4 rounds above, but with a half lap around the 1st building.

Quick plank rotation and a jailbreak back to home-base for 10 merkins and 10 squats OYO.

Time is called a few seconds late and its a wrap.

 

Overall, we logged a few steps over 3 miles.

There was a lot of complaining about this so-called 10 minute hairburner at the Maul thanks to MT. But that quickly was muted and we went to work – really good work by everyone and glad to see Yogi from SC make regular appearances on his work trips. The Teddy and Mary-Kay duo are back on track after a battle with the swine flu. Glad to meet Brisket today – part of the meat and three, and a fellow Park Crossing resident. No Show finally showed to a workout after a holiday hiatus. War Eagle was extra smiley, Roll Tide – get ready for his VQ at Bagpipe on Tuesday (1/30).    Olaf thawed out from his 11° FNG post and put in some strong work, glad to have you out there my man.

Billy Goat on Q next week!

#CountORama / #NameORama 

18 PAX & zero FNG

Announcements:

  1. This Saturday (1/13):  Convergence @ DaVinci for a 2-year anniversary party, 6:30 – 7:30 with ChickFilA afterwards.  *Stonehenge AO will be closed.
  2. Brolympics is on the horizon – Saturday (2/24)
  3. SOB’s 2nd Anniversary on Tuesday (1/16) @ Bagpipe – Mr. Haggis on Q. SWIFT may be closed, check with Bratwurst.

– Tagalong 

Light Running @ Bagpipe

Light Running was announced and the PAX all cheered

19 PAX for this week’s episode of Bagpipe (16 PAX opted for SWIFT).

#Disclaimer

Yes.

#Conditions

40° and perfect (tomorrow will be mid 20’s)

#WarmUp

Mosey to the OC parking lot, circle up and run through the following exercises IC:

  1. SSH x 20
  2. Windmill x 20
  3. Low Slow Squats x 20
  4. Mountain Climbers x 20
  5. Merkins x 20

#TheThang

Location #1: OC Parking Lot (same as warm-up)

Parking lot line work:

  1. FWD Bear Crawl to 1st line, BK Bear Crawl to 2nd line, FWD lunge to 3rd line, BK lunge to hedges — sprint back to start and plank for the six
  2. FWD run to 1st line (10 Jump Squats), BK run to 2nd line (10 Jump Squats), Hop on Rt. foot to 3rd line (10 Jump Squats), Hop on Lt. foot to hedges — sprint back to start and plank
  3. Repeat #1 and #2 / Brief Mary while we wait for six

Recover and mosey to the 4-corner fountain

Location #2: 4-Corner Fountain

Split up into 4 even groups – 5 PAX per corner…  we completed 3 sets of the circuit, rotating CLOCKWISE

  • Station 1:  Derkins x 20
  • Station 2:  Box Jumps x 20
  • Station 3:  Incline Merkins x 20
  • Station 4:  Dips x 20

Everyone finished at the same time, so no rest given, and we were off to the fitness trail pond.

Slow down for roughly 30 yards of lunges to let the group condense

Location #3:  Large Hotel Pond (Final Stop)

  1. Grab a chair or wall space for ‘Clock Merkins’ (credit given to Carmen San Diego for making this one up):
  • Incline Merkins x 5
  • Right arm elevated Merkins x 5
  • Derkins x 5
  • Left arm elevated Merkins x 5

2. Run to 2nd brick wall for 10 box jumps (over and back = 1)

3. Run the full loop around the pond back to brick wall #1 and repeat for a total of 3 sets

Overall, we logged 2.4 miles.

irby is always good for cheesy tire jokes and putting in some hard work, while modifying every exercise.   Frehley’s Comet (LIFO) pulls in last minute, runs over my sweatshirt in the parking and then gives us the Irish goodbye.  Champagne and Cheddar skipped their SWIFT workout to hang with us, hope you enjoyed it fellas. Shrink Wrap got his permission slip signed by the M to skip Burn Bootcamp and come workout with the guys (Morning After is a Burn regular as well).  Market Timer, that’s it. No way Fredo is 51, he’s lying.  Loogie and Patent Pending were busy nursing their elder injuries and swapping their favorite christmas dinner recipes. Fire Hazard and Wingman led the charge this morning, per usual when Doc sleeps in.   Carmen San Diego made the mistake of forgetting his gloves, so we quickly modified to bearcrawls followed up with backward bearcrawls… Billy Goat had an extra pair in his car and generously offered to go get them, but yet came back with no gloves, nice! Good to see Paw Patrol and Boo Boo out this morning – don’t get the chance to workout with them often and honestly can’t tell you much this about their efforts as i was struggling most of the time.

Thanks to Paper Jam for the take-out, always a good message to start my day with!  Bucky on Q next week!

#CountORama / #NameORama 

35 PAX & zero FNG

  • 16 SWIFT
  • 19 BAGPIPE

Announcements:

  1. Thursday (12/14):  Convergence @ Independence Park in support of Bout Time and his family.  Clown cars leaving from the Vine and Calvary Church @ 4:45am.  *Meathead AO will be closed.
  2. SEARCH & RESCUE Team led by Paper Jam, Strange Brew, Atlas and Commish – reach out to these guys for support, advice or for someone simply to talk with – we don’t go through life, work, F3 alone – get connected.
  3. Thin Mint confirmed 76 PAX for the SOB Christmas party this Saturday (12/16) in Waxhaw.
  4. Sign up for the Joe Davis run…  January 6, 2018 @ 8am (Fort Mill, SC)      https://joedavisrun.racesonline.com/

 

– Tagalong 

Frog in a Well or Paula Abdul?

#Disclaimer

Yes: I care about your well-being but not enough to sue me

#Conditions

37° and brisk – gloves and hats were present

#WarmUp

Run in a rectangle and then form a circle for the following exercises:

  1. SSH (Kirby does what appears to be a modified windmill)
  2. Windmills (Kirby now does a few SSH and then back to a modified windmill)
  3. Low Slow Squats
  4. Merkins

… and we were off to the MurderHorn

#TheThang

Part #1:  7 (maybe 8) street lights exist down the hill towards the playground area.   We did a Paula Abdul run with 10 Tagalong Burpees (10 jump squats, then 10 HR Merkins to save on the back pain) at each light moving forward and 10 Carolina Dry Docks on the reverse.

#FakeNews  I stole the Paula Abdul style workout from ThinMint (who probably stole it from someone else – he blamed HeartBreaker) but have now realized the lyrics of the song are I TAKE 2 STEPS FORWARD and 2 STEPS BACK – this leads to no progress.

Google tells me:  “Two steps forward one step back…” is a catchphrase reflecting on an anecdote about a frog trying to climb out of a water well; for every two steps the frog climbs, it falls back by one step, making its progress arduous.                the workout was very arduous (had to google this one too)

Part #2:  2 sets with a partner for the following: 10 assisted pull-ups / 10 handslap merkins / 20 dips / 20 derkins

 

Waiting for the six – Abs with the pet Dr.

Part #3

Back down mudderhorn, 10 jump squats and 10 HR Merkins (modify to 10 Dry Docks if needed) stopping at every light to the top

Final exercises:  10 yard forward bear crawl to a 25 yard sprint, into a 25 yard backward run, ending the loop with a 10 yard backward bear crawl – rinse and repeat x3 sets.   10 modified burpees OYO to kill the last minute.

However many steps Forward or Backward it is we ended up with the following stats for the workout:

170 Squats / 210 Merkins & Derkins / 50 Dry Docks / 20 Pull-Ups (assisted) / 40 Dips & 2.4 Miles

#CountORama / #NameORama 

21 PAX, including 4 Respects & 0 FNGs

Announcements:

  1. SOB Christmas Party:  reach out to ThinMint or read this:  https://f3southcharlotte.com/2017/10/27/2017-sob-holiday-party-pre-blast/
  2. Joe Davis Run for Recovery (January 6th):   https://joedavisrun.racesonline.com/
  3. STRAWBERRY on Q at Rebel Yell next week!

– Tagalong 

Tagalong Burpees @ The Big House

#Disclaimer

Yes – more detailed than usual due to venturing off site.

#Conditions

65° beautiful morning

#WarmUp

Mosey down Main Street and circle up behind the Barber Shop to run through the following exercises:

  1. Plank and wait for the six – roll right into slow merkins x 10
  2. Forward arm circles (Sun Gods) x 10
  3. Backward arm circles (Moon something, dancer?) x 10
  4. Low slow squats x 10

… and we were off – quick stop at Johnston Drive and Childers Lane for brief instructions

#TheThang

Starting at Childers Lane, there are 5 cross-streets ending at the Belle Johnston Community Center. Exercises are to be performed at each cross street, with each running length totaling 0.50 miles

Round #1 (running the length of Johnston Drive heading towards the Community Center):   Tagalong Burpees x 10 @ each of the 5 cross-streets = 50 total (this is my newly adopted modification to burpee overload) – 10 HR Merkins + 10 deep jump squats  –Toolbag was very confused, but this is not uncommon, he shrugged it off and followed suit.

Waiting for the six – FWD Bear Crawl to center parking lot island, BK Bear Crawl to start… and repeat.

Round #2 (running the length of Johnston Drive heading back towards Main Street):   10 Carolina Dry Docks + 10 walking lunge (5 each leg)

Waiting for the six – Curb dips x 25, civilian count.

Round #3 (running the first 3 cross-streets and turn back to the start – keeping all of the PAX together on this final round):   Repeat Round #1 exercises on the way out & Round 2 exercises on the way back – modification was given to turn around at cross-street 1 or 2, depending on speed… the goal was to finish as a group and we followed instructions!

Final exercise:  Grab a section of the low wall or opposite curb… clock merkins (introduced by Mr. C. Diego) – 5 reps at each position:

  1. Incline merkins, two hands on the wall
  2. rotate clockwise, left hand on the wall, right hand on the pavement – 5 more merkins
  3. derkins, feet on the wall, hands on the pavement
  4.  right hand on the wall, left hand on the pavement – 5 final merkins

Get 3 sets of the above and run back to launch for a 3 minutes of Mary.

Everyone finished at the same time and we got a few seated AB reps in to “rest”, reps of 20 were requested from Private Benjamin, Shrink Wrap, and Carmen San Diego… Carmen only did 10 for some reason, but his cadence is much improved from a successful VQ earlier this month.

Overall, we logged 2.35 miles. Speedbag was a no show due to some sleeping difficulties and other reasons not to be disclosed – but I am sure he will tell someone he was there.

Thanks to Private Benjamin and Dumpster Fire for the invitation. I figured No Show is nursing an injury since he was mid-pack, hope you feel better my man – I know a good PT if needed!  First time working out with Patient Zero, Scratch & Win, Lewinsky and Hot Stone… really glad you guys came out and enjoyed hearing Hot Stone‘s story and how Scratch & Win and Lewinsky motivated the group to keep moving.

#CountORama / #NameORama 

12 PAX & zero FNGs

Announcements:

  1. 5k/10k Isabella Santos Foundation Fun Run – $30 sign-up SEPTEMBER 30th – workout at Stonehenge, grab a bagel/coffee and walk over to run or support our F3 PAX.
  2. FNG Hot Stone has volunteered to give complimentary massages at the Isabella Santos race this Saturday – be sure to check him out and welcome him to F3.
  3. October 7th 2017: Susan G. Komen Race for the Cure 5K (Uptown Charlotte, NC) hosted by F3 Nation A51’s UnionCo Region partnering with Heather’s Heroes

 

– Tagalong 

Bagpipe The Winded Instrument

16 PAX for this week’s episode of Bagpipe.

#Disclaimer

Yes.

#Conditions

74° with an occasion spitting rain

#WarmUp

Mosey to the OC parking lot, circle up and run through the following exercises:

  1. SSH x 25
  2. Cotton Pickers w/ clap x 10
  3. Lay down and do imperial walkers (ok they’re mountain climbers) x 20
  4. Front and Back arm circles x 10
  5. Merkins IC x 15

#TheThang

Location #1: OC Parking Lot (same as warm-up)

Parking lot working

  1. FWD Bear Crawl to 1st line, BK Bear Crawl to 2nd line, FWD lunge to 3rd line, BK lunge to finish — turn around and repeat coming back to the start
    • 1st one finished leads the group in American Hammer
  2. AGILITY & SPEED LADDER WORK – Line up on a parking line vertically (YHC didn’t follow his own instructions and got tangled up One-Niner on the same line)
    •  Lateral In-Out steps across line (right lead), into lateral two foot hops facing forward, finishing with lateral In-Out steps (this is a quick fire of left foot/right foot back and forth across the line), repeat same exercises coming back across the parking lot
    • the goal here was quick reps and get a lot of them.
    • 1st one finished leads the group in Flutter Kicks

Finish up and mosey to the 4-corner fountain

Location #2: 4-Corner Fountain

Split up into 4 even groups – i believe this worked out to be 3-4 PAX per station…  we completed 3 sets of the circuit, rotating CLOCKWISE

  • Station 1:  Derkins x 20
  • Station 2:  Side Box Jumps x 5 each side
  • Station 3:  Incline Merkins x 20
  • Station 4: Elevated Split Lunge x 5 each leg

Everyone finished at the same time and we got a few seated AB reps in to “rest”

Location #3: Snyder Lance Grassy Hill

As we mosey to the Hill, here comes the rain – ThinMint (virgin YHC Q attendee) wisely suggested that running down the grassy hill in the rain isnt a great idea.  My brain couldnt audible so we stuck with it….

Burpee Triple Nickle (where a bear crawl up/down was offered as the mod) – i dont think i saw anyone doing the modification – not really sure i saw a bunch of burpees either. I was gassed, wet and regretted the Burpee call halfway through – hence the triple/quadruple nickle that was completed.

Location #3:  Large Hotel Pond (Final Stop)

Grab a chair (more PAX than chairs, but i dont think anyone cared) – repeat the following for 3 sets

  • overhead shoulder press with metal Chair x 10
  • Keeping chair overhead – Wall step-ups x 5 each leg

Overall, we logged 1.99 miles, kept the group together and according to Carmen San Diego – we got a total body workout with a manageable running distance.  Speedbag was putting in some fancy dance/boxing steps on the agility work – thanks for opting out of the 7am tee time.

 

Overall, this was a quiet group that simply came to get some work in, so not much material to call people out on.

Bucky and Morning After run a solid AO and have a great landscape to back them up… tons of space and possibilities are endless here.  Billy Goat (now a mid-week regular) and Toolbag (working off his baby weight) are quickly disappearing – not sure what their combined weight loss is, but the progress is awesome!  Long Haul can flat out move on the distance runs – only chasing Mr. Mint and 1-9er who both have a few years on him.  If i didnt have a long list of excuses to not run BRR/RAGNAR/Palmetto/ETC ETC he would be my top draft pick.

#CountORama / #NameORama 

36 PAX & zero FNG

  • 20 SWIFT
  • 16 BAGPIPE

Announcements:

  1. 5k/10k Isabella Santos Foundation Fun Run – $30 sign-up SEPTEMBER 30th – workout at Stonehenge, grab a bagel/coffee and walk over to run or support our F3 PAX.
  2. RAGNAR – we need 3 people to sign up… if Market Timer can do it, then anyone can do it (so he says) Pretty sure I heard Loogie and Patent Pending names thrown around- he also said that if we dont get 3 more people he will quit F3 — hmmm.  Tootie may have committed.
  3. Thin Mint reminded everyone to slow down due to extra police patrolling for PGA Championship.
  4. 3rd F opportunity on Tuesdays – 6:30am start – Get with Bratwurst for more info.

 

– Tagalong 

Pitfall @ The Maul

21 PAX including 1 Respect and FNG El Chapo (formerly known as Dalver Bruges). Mostly a veteran group with a few unfamiliar faces.  We did a quick pre-workout count off to hopefully get an even number and totaled 20 = perfect for partner work!  Then in rolls Paper Jam from his solo pre-run to give us a nice round 21. Less perfect, but Haggis “resting his legs” generously volunteered to not carry a rip-rap rock up and down murder -horn and formed the odd 3-man.  Off we went.

#Disclaimer

Yes.

#Conditions

Low humidity 65° with no precipitation, no wind, beautiful morning

#WarmUp

Mosey across the Harris Teeter parking lot and circle up per F3 protocol line up abreast for a dynamic warm-up…

  1. Walking leg swings (Speedbag reminisced about The Rockettes, something like that)
  2. Deep lunges
  3. High knees w/ butt kicks
  4. Walking hip rotations (front/bk) – Frehley’s Comet said he felt like Jack LaLanne – the juice guy
  5. Low shuffle (rt./lt.)
  6. Merkins IC x 15

There was a lot of complaining/chatter/why are we not circled up/what is this/funny and not so funny comments and then silence for the next 35 minutes….

#TheThang

Location #1: Base of Murder-Horn

Grab a partner (Squid was my choice and he didn’t disappoint, nice work my man) – speed will play a factor and select a lifting/running rock – it will be with you for a bit

Catch Me If You Can to the top

  1. P1 with rock runs / P2 does burpees x 2  – sprint to partner & flapjack
    • 10 rock/no rock merkins @ each street light on the way down w/ your partner
    • Partner WWII sit-ups exchanging rock each rep while waiting for the six
  2. P1 with rock runs / P2 does walking lunge x 4  – sprint to partner & flapjack
    • 10 rock/no rock overhead deep squats @ each street light on the way down, again w/ partner
    • Partner WWII sit-ups exchanging rock each rep while waiting for the six
  3. Return the rocks and backwards/forwards run (switching at each light) to the top of the hill with your partner – No Show and his partner (name escapes me – maybe Huggy Bear) led the way the whole time, strong effort.

This is where the workout began and almost ended – what appeared to be a relatively quick session on paper only left us with 10 minutes to go.  Scrap the rest of the planned workout (exercises by the fountain, shopping cart relay races – hopefully someone picks this up for next week, etc.)

Location #2: Grassy Movie Theater Hill

Part 1:  grab a new partner for the final 9 minutes of exercises/hill runs

  • P1 derkins x 15 / P2 holds P1 ankles and does bent over rows x 15 (Flapjack and run to the top of the hill and back)
  • Hand-slap-Hand-release merkins x 15 – run to the top of the hill again and back
  • P1 Elbows-to-Hand-Plank (this has another name that i cant spell) x 15 / P2 Slalom jumps over P1 calves (Flapjack and run hill final time) – Haggis quickly notified me that if I jump on his ankles, he will be very VERY upset – i took note of this and jumped higher

Overall, we logged 2.9 miles and at times it felt a little SWIFT-like.  Shrink Wrap is scared of SWIFT, THE BRAVE, FAST-TWITCH and probably a few other AOs so i thought i would help ease his fears. My guy Carmen San Diego is fresh off his paternity leave and sleeping on the couch the night before didn’t slow him down too much.

Cheddar, thanks for the opportunity to lead and the friendly reminder email the night before.  I always working out with my guys Dumpster Fire (see announcements below), Private BenJamin and Toolbag at the BIG HOUSE and it was good to get their support this morning as well.

Strawberry announced that he is Q tomorrow at REBEL YELL and will stay far away from anything that looks like a hill. Solid performance by Chippy who will be on Q at FIGHTCLUB this Friday – looking for a knockout, hopefully Speedbag aka peek-a-boo is on the other end. Loogie and Patent Pending put in some good work but didn’t seem overly happy with the running, hills and rocks combination.   I enjoyed meeting/seeing (Mrs.) Doubtfire, Huggy Bear and Lieutenant Dan and look forward to working out with these guys again.

 

#CountORama / #NameORama

21 PAX & 1 FNG – thanks to The Reverend aka Paper Clip for the always motivating closing prayer

Announcements:

  1. FNG (El Chapo) Dalver Bruges future SpeedBag brother-in-law
  2. Dumpster Fire threw his red bandanna in the hat and is running for Pineville Town Council – looking forward to a November victory!
  3. 3rd F opportunity with GUT-CHECK – I missed most of the details with Frehley’s commentary in the background – get with Strawberry for more details.
  4. SPEED-4-NEED:  There are several upcoming events, check out www.f3speedforneed.wordpress.com for the full calendar.  Not sure who is spearheading this effort, maybe JRR Tolkien?? Ok, its definitely Tolkien – very impressive work being done here.
  5. THE BRAVE/CENTURION convergence Friday (5:15am) @ Charlotte Catholic, back parking lot – I am setting the over/under at 33 PAX…

As always, i enjoyed the opportunity to lead – come out and see me again Tuesday (8/8) @ BAGPIPE for a traditional warm-up, less running and fewer confusing instructions. 

– Tagalong

Centurion Cloud Computing

21 PAX including 3 Respect’s and our guest Yogi from Florence, SC who absolutely crushed the workout. I had my stopwatch in hand and we went to work.

Fever like symptoms, fatigue, laziness and a few other lame excuses kept me in the fartsack all week… then the thought of Centurion averaging 20+ PAX at their Friday workouts snapped me out of it.   This week’s attendance didn’t disappoint and hopefully the workout didn’t either – although i grew to really hate it about it half way through. This is a fairly new group of PAX for me and in my opinion these are the most well rounded guys in terms of speed and fitness in A51/SOB land. Impressive work by everyone.

#Disclaimer

Yes.

#Conditions

Humid 67° with no precipitation, mostly cloudy skies and steady winds out of the SSW at 5 MPH

#WarmUp

Mosey .3 miles to Urbana Spa (go see Brandon) parking lot and circle up per F3 protocol…

  1. SSH x 20
  2. Hillbillies x 20
  3. Merkins x 20
  4. Mountain Climber x 20

#TheThang

Location #1: Bonefish Grill Parking Lot

3 sets changing the exercise at each row of parking spaces (4 in total per set)

  1. Burpee broad jump
  2. Bear crawl (forward)
  3. Bear crawl (backward)
  4. Burpee broad jump

On the return back to the start: Squat Dans (1 Squat + 4 lunges, 2 Squats + 4 lunges, 3 Squats + 4 lunges, etc.) for Set #1 and 10 merkins at each parking line for Set #2 – plank while waiting for the six (aka Tagalong) – mosey to Location #2

 

Location #2: CC Parking Deck

Part 1:  Grab some wall at the base of the parking deck, instructions were given for 5 sets, hot route to only 3 due to failing shoulders and 75% of the group lunge walking in lieu of bearcrawls.

  • Donkey Kicks x 10
  • Forward Bear Crawl to solid white line
  • 10 Carolina Dry Docks
  • Backward Bear Crawl to wall – Repeat for total of 3 sets

Part 2: Triple Nickle using all three flights of stairs.

  • Top of deck – 20 alternating hip-slappers with feet resting on top of the wall (10 each side)
  • Base of deck – “Release the Kraken” Burpees (1 Burpee w/ 3 HR Merkins = 1 rep)

Grab some fence and do leg raises until the six is in (again, tagalong)

Location #3: Football Stadium

4 Corners – Reps were 5/10/15/20 (Round 1: Squats & Round 2: HR Merkins)

#CountORama / #NameORama

21 PAX & No FNGs – thanks to Reverend Paper Clip for the closing prayer

Announcements:

  1. Cloud Computing is my Preakness winner w/ Senior Investment as my Dark Horse sleeper – go big with the bookies tomorrow.
  2. FNG event on Wednesday (5/24) at the Maul – bring a friend, neighbor, co-worker
  3. SPEED-4-NEED collecting donations online and bring your spare change next week to Centurion for the pretzel bucket – reach out to JRR Tolkien for more details
  4. Memorial Weekend convergences/Workouts:
    1. Saturday @ Calvary – salute to fallen heros
    2. Monday @ Basecamp
    3. Metro post and 5K
    4. Lake Norman Murph
    5. SOB Murph

This is by far my favorite AO within 1 mile of my house. Thanks for another great experience and I was honored to lead you guys this morning. 

– Tagalong

Easter Bunny Workout

13 PAX posted for The Tagalong Easter Bunny Workout this morning.

Counting was impeccable, and as expected no complaints. As a fairly successful plagiarizer in school and other post-graduation activities, I see no reason to deviate from prior successes. The workout was a direct rip off of Nettie Reeves and as unfortunate timing sometimes plays out – our workout aired on the CBS morning news during coffee hour at Einstein’s. Nettie uses a different lexicon but the Turn Hops, Bunny Runs, Bunny Jumps and other bunny movements were essentially the same.

http://www.wbtv.com/story/35102237/nettie-reeves-stops-by-to-share-easter-workout

The backblast format is also stolen from our F3 Houston, Texas boys. Thanks to all who contributed.

#Disclaimer

Standard you can sue but don’t sue language was given. Modify as needed. Let’s goooo.

#Conditions

Chilly 34° with low humidity and winds out of the WSW at 3 MPH

#WarmUp

The warmup was kept to a minimum to match the planning efforts.

SSH x 25

Hillbillies x 20

Merkins x 10 w/ 5 additional 6-inch plank holds – turned out to be slow merkins

Low slow squats x 10

Jump knee tucks x 10 oyo

#TheThang

Location #1: Novant Health Parking Lot

2 sets – Hedge to Hedge changing the exercise at each row of parking spaces (4 in total per set)

  1. Burpee broad jump
  2. Bear crawl (forward)
  3. Bear crawl (backward) – this slowed MT’s gorilla gallop
  4. Burpee broad jump

Jog back to start and repeat for 2nd set – plank while waiting for the six – mosey to Location #2

Location #2: 4-Corner Fountain

2 sets – divide up into smaller groups of 3-4 to spread out the PAX into each corner – complete the stated exercise and rotate clockwise completing 2 full cycles

  1. Incline merkins x 20
  2. Alternating leg step-up (arms above head) x 10 ea. Leg
  3. Decline merkins x 20
  4. Slow deep dips x 20

Regroup and mosey down Ballantyne Corp Place to Location #3

Location #3: Grassy hill across from Snyder’s Lance

Triple Nickle – we did 5 sets against encouragement from the PAX that a triple nickel is only 3.

  1. Top of hill – 180° bunny squat jumps (front + back = 1 rep)
  2. Bottom of hill – Single leg front lunge keeping knee behind toe (right + left = 1 rep)

Run to the top of hill and wall sit on bridge – ran through a few rotations of holding right/left leg high…. Form two fairly evenly numbered lines for Burpee Indian Run to Location #4 – last man in line in completes 2 burpees and sprints to the front.

Location #4: Parking deck near soccer fields and helipad

Triple Nickle running the stairs – I’ll admit, this one should have been a 3x Nickle as it got a little boring running 6-8 flights of stairs 5 times.

  1. Top of paring deck – Hand release merkins x 5
  2. Ground level – Donkey kicks x 5

Line up in our Indian Run lines and 2-burpee IR back to the Vine.

#CountORama / #NameORama

13 PAX & No FNGs – thanks to Mic Check for the closing prayer

Announcements:

  1. BROlympics – April 22nd   http://f3nation.com/2017/03/03/f3-brolympics-sat-april-22/
  1. Q-School Counting 101 – April 15th   Big House Pineville – get in touch with Madame Tussauds, Chedder or Dumpster Fire for more details – maybe Tuck knows something too.
  1. F3 Dads Camping Trip – April 29th  Honeybee has all of the details.

This was a great experience and I’m honored that Wild Turkey and you guys let me have a go at the Q. 

– Tagalong

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