Author Archive Thin Mint

#PreBlast – Swift Returns to BCC

Bratwurst continues his streak of playing hookie from Swift and has passed the reins to YHC this week (along with strict instructions as to what we are to do). In other words, YHC will be your timekeeper and designated yelling guy this week, no more. Here is what we will be doing.

We are back to 2/1/30 intervals in BCC at your 2-mile pace (or Interval pace). Go to http://runsmartproject.com/calculator to get your I-pace suggestions based on your fitness level. Route will be in the Ballantyne Country Club eastern half (which is roughly a 2 mile loop).

The THANG:

  • 0500 – Early bird extra 2nd F warm-up.
  • 0515 – Leave the Vine Parking lot.  Head across 521 into the Resort Hotel Parking lot to cut through to Ballantyne Commons and up the hill to cross into the Ballantyne Country Club.  Arrive at this 1 mile point by 5:25am.
  • 0525 – 5 minutes of warm-up drills and explaining the workout to those that didn’t read this preblast.
  • 0530 – Start the 6 rounds of 2/1/30
    • 2 minutes I-pace, 1 minute jog recovery to the Six (back of the line)
    • 1 minutes I-pace, 30 second jog recovery to the Six (back of the line)
    • 30 seconds I-pace, 30 second jog recovery
  • 0605ish – Head back to the Vine for COT
  • 0615 – COT

See you in the morning.

Ten Men and a Smelly Pond

Thang

  • Brisk mosey towards the Bull Ring with a stop at the last parking lot for COP
  • Greeting, disclaimer, and the following all in cadence
    • Windmills x15, SSHx15, Low Slow Jump Squat x15, Slow Merkin x15
  • Continue mosey to the Bull Ring and pause at entrance for instruction
  • Run Bull Ring counter-clockwise doing 5 Burpees at every speed bump, stop at Rushmore drive and plank
  • When all had gathered, mosey down Rushmore to the lake of 1,000 24(ish) light posts
  • Round of 7s on the grass hill starting with 1 squat up top, 6 reverse burpees at the bottom, Mary while waiting for the 6
  • Run as a group long way around the pond and up the steps
  • Plank shoulder to shoulder for Lobsta Roll’s merkin/plank walk/line thing
    • Man on the far right pivots to face the rest of the line and plank walks down the line, stopping at each man for 2 handslap merkins. When he reaches the end he pivots back into line to handslap those coming behind him
    • Continue until every man has walked the line completely
  • Recover to the top of the steps and pick a partner for the following 5 rounds of fun. Every round ends back at the top of the steps with Mary while waiting for the six
    • Round 1: 5 partner derkins each, down the steps, run opposite directions around pond. When you meet, 5 handslap merkins and continue the way you were going around pond and up the steps.
    • Round 2: down the steps, run opposite directions stopping at every lamp post to do 3 burpees. When you and your partner meet, no more burpees just stand and run the remaining distance around the lake and up the steps.
    • Round 3: repeat Round 1 but partners go in the opposite direction they did in round 1
    • Round 4: repeat Round 2 but partners go in the opposite direction and only 1 burpee at every light post
    • Round 5: down the steps, partners go in opposite directions, bear crawl between every other light post, when you meet your partner run the rest of your lap and up the steps
  • Indian Run all the way back to launch
  • 3 MOM until time is called
  • COT, Takeout, Done

 

Moleskin

Humidity was downright nasty this morning. Pretty sure no one made it through COP without already being drenched. Finished the workout looking (and smelling) like we had jumped in the duck pond rather then spent most of our morning moving around it.

 

Some PAX who just came for the Saturday morning coffee or who got roped in by Tolkien’s and Wild Turkey’s marketing antics got an unpleasant surprise starting with the burpees around the bull ring.

 

Grumbles (Haggis), refuseniks (Tiger Rag) and death stares (Mic Check) were aplenty this morning as individuals crested the stairs following various laps around the pond. Those laps were a play on a workout Madame Tussauds threw at us the first time I posted to Bagpipe. Still one of the best workouts I ever had with F3 and one that occasionally gives me nightmares. Felt it only right to share that fun. The plank walk merkin thing that Lobsta Roll dreamed up was just as bad as I remembered it at Anvil. Poor Bucky got the short end of the stick being the last guy to walk down the line having to do merkins while the rest of us stuck our rear ends in the air or laid on the pavement.

 

Wild Turkey put in a 30 minute solo pre-run before the workout and was drenched before we even started. Not one complaint from this guy though. Put his head down and did the work which is pretty much what I have come to expect of Mr. Turkey. Dude is a bad-ass right along with Cul-de-sac who genuinely thanked YHC at the end for starting his Saturday right. Can’t help but smile at that.

 

Had a great time Qing this morning — best time I have had in a while. Great group of guys, great chatter, and a great AO. Only wish I could have stayed for the coffee after. Also wish I had gotten this backblast out sooner. Bad habits die hard but YHC intends to kick this recent habit of not getting the BB out the same day. Hold me to it.

 

Off Campus and Overtime (Almost)

Thang

  • Mosey to Target parking lot for COP (All IC)
    • Seal Jacks x15, Windmills x15, Merkins x10, Mtn Climbers x10, 6-inch Plank Jack x10
  • Quick Mosey to St. Matt’s parking circle
  • Paula Abdul (2 steps forward, 1 step back) using the speed bumps. Go forward 2, 5 merkins, go back 1, 5 jump squats. Continue all the way around the circle until you end up where we started (~50 of each exercise). Mary when done to wait for the six.
  • Head west on BCP
  • Pause at USPS parking lot
    • All IC – 10 merkins, 10 mtn climbers (insert snarky comment from Champagne here on originality so….) 10 6-inch plank jacks as well
  • Continue west on BCP (partner up on the way) and turn right on Meadow Run; stop at Jordan Rae Ln
  • Partner work on Jordan Rae
    • Partner 1 heads right to the dead-end, 10 squats, return
    • Partner 2 heads left to the dead-end, 10 CDD, return
    • 10 hand-slap merkins when you meet in the middle and flapjack
    • Intention was for each partner to go both ways twice but due to lack of time (Q-fail), we only got through half a round and had to move on.
  • Continue towards Elmstone and plank at the bottom of the Murderhorn
    • IC 10 merkins, 10 mtn climbers, hold 6 inches for a Bucky 10-count
  • At 0, AYG up the Murderhorn to the crest, pause for the 6, mosey back to launch
  • 3 MoM to finish out the time, COT and Champagne on the take-out

 

Moleskin

Perfect weather on Thursday morning and a good sized crowd turned up for the weekly edition of Rebel Yell. If you haven’t been out to Stonecrest on a Wednesday (The Maul) or Thursday (Rebel Yell), you’re really missing out. Solid core of regulars, nice mix of A51 and SOBs, huge AO, the Murderhorn, and an awesome bunch of Site Qs (more on that below) that keep a nice variety of Qs coming through their sites.

Pretty sure it was Hearbreaker and Cable Guy out as Larry Birds on the Paula Abdul. No surprise here. It was even fitting as it was Heartbreaker who originally named the Paula Abdul at a Rebel Yell workout that Torpedo threw down a few months ago. For Qs, the two steps forward, one step back works well just about anywhere (parking lot lines, light posts, flights of stairs) and is a great backup set to keep in your bag along with things like Sevens and Jacob’s Ladder.

Did quite a bit more running than expected this morning.  Margo was quick to catch on to our taking the long way around to the Murderhorn — ended up being the really long way around. Google Maps can be deceiving and that stretch down BCP seemed to go on forever. Appreciate every one digging in and hanging with me.

Strawberry gently reminded me that we may be running low on time when we started the partner work. Apparently, YHC had strayed from boot camps for too long while getting ready for P200 and was targeting a 6:30 end time for some reason. Roger that, Strawberry — partner work cut off, pull-ups etc. at Elmstone Park out the window (sorry Frehleys), and only time for 1 trip up the MH. Glad Strawberry gave the heads up though as I’m pretty sure mutiny was inevitable if YHC had packed extra time on top of the extra miles.

I have to say that Strawberry and Heartbreaker set an awesome example of what it means to be great Site Qs. These guys are effective. From their reminders ahead of time (two, because I forgot to respond to the first), to their shouts letting me know the 6 was in at each stop, to Strawberry’s eye on the clock. Really awesome stuff and made it an absolute pleasure to Q at Rebel Yell, even while I was floundering around with a busted weinke (TWSS?). If you are a Site Q or are aspiring to be one, take some notes from these guys — I know I was.

Wish I could call out some other guys, but I was kind of lost in my head this morning. I do know that everyone put in a solid 3+ miles, 100+ pushups and a trip up the MH so each and every one of you crushed it. Nice work. Thanks to Champagne for the takeout (and you can all tell him thanks for the second set of Merkins/Mtn Climbers/Plank Jacks).

 

Announcements

  • If you haven’t seen it, check out F3 featured on the Today Show (video)
  • Block Party / Brewfest Fundraiser in Bucky’s neighborhood on Saturday, 4/29. 4 breweries, live music, food trucks and a noble cause. His M organized and it raises money for an orphanage in Kenya. Contact Bucky for more details or just grab a ticket and show.
  • Q101 on Saturday 4/15 at 6 AM at The Big House. Open to all. If you are a new Q or are planning to step up for your VQ, this is an awesome opportunity to learn the ropes, ask any questions you have and get in some practice along with a great workout. Plan on 2 hours (workout followed by coffee/breakfast and Q&A). No need to RSVP, just show up. Contact Tuck, MT, Cheddar or myself for any more details.

Here Comes the Rain Again

16 men came to Anvil this morning and completed 3 miles and 2 challenges (almost) in what can only be described as 45 minutes of pure joy. Here is how it happened.

Thang

  • Quick mosey around the lot
  • COP All IC – Windmills x10, LSS x15, Monkey Humpers x15, PP Merkins x10
  • Mosey to triangle lot – Run down shortest row, 5 burpees. Turn the corner and run next row (slightly longer), 10 burpees. Repeat to the longest row of spaces and do 20 burpees at the end. Plank for the 6.
  • Mosey to circle of cones near the church and partner up on the way
    • P1 runs to playground for 5 pull ups, 5 toes to bar
    • P2 runs around church to picnic tables for 10 derkins, 10 dips
    • When you meet your partner, 10 handslap merkins
    • Continue until each partner has done both stations 4 times
  • PAX choice Mary based on the order we finished. Continued to Mermaid (4th) who missed the memo on Mary (Q Fail) and called 10 Hand Release Burpees (Nice Surprise, Crowd Pleaser)
  • Mosey to the tree lined road near launch and plank. 6 trees on the left.
    • Run down road, 5 squats every tree, circle left and return to start, plank
    • Repeat with 5 wide-arm merkins every tree
    • Repeat with 5 burpees every tree
  • COT, Done. Thanks to Snowflake for the take-out.

 

Moleskin

If we ever find ourselves in a drought situation in the coming months, someone should just get YHC on the schedule at Anvil. I have Qed Anvil a total of 3 times and it has rained either the night before or the day of (or both) each and every time. When the rain started in earnest last night, Northface was once again removed from this morning’s plans and will have to wait until next time.

YHC has been participating in 2 recurring acts of stupidity challenges going on in our region lately (Tuck’s Pull-Up/Merkin madness and McGee’s daily dose of 100 Burpees). The goal today was to complete both of those challenges before the closing bell. We managed to finish one and got in our 150+ merkins and 20 pull-ups. Came in just shy of the burpee goal at 90. Would have been 80, but Mermaid talked his M into letting him post this morning and wanted his money’s worth so his rogue call of 10 hand release burpees during Mary was a welcome surprise. I expect none most of you went home and did the last 10.

Grumbling was high today, but the work got done. Two respects (Van Pelt and Snowflake) put in some running pre-workout and all 3 (including Snooka) pushed the pace today. Shockingly, Rachel lapped almost everyone during the partner work, including his own partner and was spotted doing plyo merkins in an effort to handslap himself. On the upside, he got in some practice for his VQ at Fast Twitch next Tuesday calling cadence to himself until the rest of us arrived for Mary. Shrink Wrap is a recent recruit of Tagalong who has quickly become a regular. A back-to-back Bagpipe/Anvil post is no easy feat — keep up the good work. Even given the option to call off the last burpees early due to time constraints, everyone opted to push through and got their 30 in. Awesome stuff.

If you didn’t go home with sand in your hair/eyes/nose/mouth, work on your flexibility and get your toes all the way to that bar next time. Appreciate all the effort put out today. Thanks to Lobsta and McGee for the opportunity to lead.

 

Announcements

  • F3 Dads Camping Trip is CANCELLED – will be rescheduled for a later date
  • Richard Sheltra Memorial Run 4/29 – great opportunity to support a great cause as well as to represent F3 in Pineville where A51’s newest workout (The Big House) is gaining momentum
  • New 3rd F started today and will continue every Wednesday at 6:30 at Chick-Fil-A in Stonecrest. Can use your support. Tootie on Q if you have any questions.
  • Church on the Street – openings May through the end of the year. Great opportunity to serve our homeless community. Contact Strawberry with questions or sign up and get out there.
  • Savage Race – sign up – 20% coupon out there now. See Slack for details.
  • If you’re not on Slack yet, ask someone to invite you. It’s a good place to be.

No Gear, Just Hurt

Last time YHC Qed Centurion, it was the day after Thanksgiving and ended up being a workout of 1. Today, we had a 2,800% increase in PAX with a whopping 29, including 6 respects and 1 wannabe respect (Hops). Watch struck 5:30 (as Run Stopper peeled into the lot) and off we went.

 

Thang

  • Quick mosey up the hill on Little and right into the lot at the top
  • Disclaimer, COP (all IC)
    • Seal Jacks x15, IW x10, Merkin x10, Wide Arm Merkin x10, 6-inch Plank Jack x10
  • Mosey back down the hill on Little while taking note of the light post at the top
  • Triple Nickel
    • McMahan is the bottom, light post is the top
    • 5 body builders at the bottom, 5 squats at the top, 5 times
  • Quick mosey to bottom level of the parking garage
  • 4 corners moving up the short ramps – Jump Squats, HR Merkins, Donkey Kicks, Burpees
    • 5 reps level 1, 10 reps level 2, 20 reps level 3 (Mermaid led plank-o-rama while we finished)
    • Mosey back down long ramps to recover
    • Repeat with same exercises but 10 reps on every level (Mermaid, Alf, Rachel led Mary while we finished)
    • Mosey the long straightaway to recover
  • Line up facing back down long straightaway
    • 20 lunge walk steps, AYG to the other end and line up
    • Bear crawl to 2nd light post, AYG to other end
    • Brief People’s Chair
    • 2 minutes left to AYG across the straightaway, down the steps, and back to launch
  • COT and Hops on the takeout

 

Moleskin

I showed up early today to feel out the AO and found Champagne, Paper Jam and Van Pelt heading out for a little pre-run. Champagne quickly inspected the truck for plates or other items of torture, but today’s plan called for the classics. They can hurt just as much.

 

Definite grumbles after the merkin/wide-arm merkin/low plank jack combo. Hopefully the grumbles drowned out the sound of my voice cracking on the count in the last few reps. Four corners instructions likely could have been clearer or less complicated. Saw many combinations of merkins/HR merkins/headbobs as well as squats/jump squats/whatever Paper Jam was doing. It’s no secret that YHC usually love burpees. Hated them today though, so I can only imagine how Ickey Shuffle those of you who don’t like them must feel.

 

Great effort all around today. Rachel, unsurprisingly, led the way through just about everything. Unlike Chelms, he also shows impeccable form on the exercises. Word has it Rachel has his VQ on 3/31 at Centurion. If that’s true, rest on Wednesday and Thursday and then get out and try to survive support him.

 

Mermaid, Alf, Bout Time, Brilleaux and a few others out front in the deck as well pushing the pace. Thanks for the help leading mary/planks while I sucked wind. Great to meet BoG and Flutie — heard talk of you guys (mostly good) and was great to put faces to the names. T-claps to Fredo, Toolbag, Hops and Paper Jam who showed up today after attending YHC’s somewhat burpee-heavy Q at Bagpipe on Tuesday. Might need to work on my variety. (Probably not going to happen).

 

For any of you looking for a little more, I would highly recommend attending The Stand (or any 3F for that matter) at Panera right after Centurion. Great discussion every week and a great way to get to know some guys, as well as yourself, on a deeper level. As much as I love and find incredible value in the workouts and the 2ndF, the 3rdF opportunities have definitely been the most rewarding and impactful on my life outside of F3. We are lucky to have these options and the men who step up to lead them — definitely worth your time (if you have it) to at least check out. See the Announcements for a new 3rd F opportunity launching soon in SOBLand on Wednesday mornings after The Maul.

 

Swiper on Q next week and Abacus will be joining the rank of the Respects as he turns 50. Come on out to Centurion to suffer celebrate. Appreciate the turnout today, it was an honor to lead.

 

Announcements

  • Opportunity to serve at Ronald McDonald house next Sunday, the 19th. Serving Mexican meal to families with sick children who are being treated at Levine Children’s Hospital. Arrive at 4 to cook, serve at 6, out by about 7:30. 2 more are needed. Read more and find the sign-up link here or reach out to Margo with questions.
  • Debbie’s House Service Project – Funds Needed – Union County F3 are organizing an effort to save the home of a woman and her family in need. Please consider donating to support the cause. Service opportunity will also be available. Read more about it here or contact Transporter with questions.
  • Sign up for the Savage Race. Great discount (buy one, get one 50% off) is out there now and expires sometime soon. Preblast: http://f3nation.com/2017/01/27/preblast-a-savage-departure-into-the-unknown-aka-spring-mud-run/
  • New Wednesday morning 3rdF opportunity launching soon. Will take place Wednesday morning at 6:30 after The Maul at the Chick-fil-a in Stonecrest. Tootie is stepping up to Q and is looking for input on who is interested and ideas for initial discussion topics. Please reach out to him on Twitter or Slack to let him know your interest and keep an eye out for launch date.

Fresh Faces at Bagpipe

Thang

  • Roundabout mosey while avoiding traffic to lot by Loch Ness
  • Thorough disclaimer with an FNG present and COP (IC)
    • SSH x15
    • LSS x15
    • Merkin x10
    • Wide-arm Merkin x10
    • Peter Parker Merkin x10
  • Mosey to the patio by Loch Ness and plank facing the low wall
  • Ascending chain of exercises as follows (in between rounds we did various bits of plank-o-rama, merkins and Mary)
    • 5 burpees, 20 step-ups (10 each leg)
    • Repeat all (5 burpees, 20 step-ups) then run clockwise to next patio for 10 jump ups, return to start
    • Repeat all and add 20 derkins, return to start
    • Repeat all and continue clockwise to picnic tables for 20 dips, return to start
    • Repeat all and add 10 incline merkins, meet at bridge to fitness trail
  • Head left down the fitness trail to the steep grass hill for 7s (squats at the bottom, squats at the top). Hold a nice deep squat when done waiting for the six.
  • Continue left on fitness trail and loop up into Snyder’s Lot – Run down lot stopping at every light post on the left (maybe 10 or 12) for 3 burpees
  • Cut back onto fitness trail and around Loch Ness towards home
  • Brief stop for Merkin x7 IC, Wide Arm Merkin x7 IC
  • Run home for COT, Naming of the FNG, etc. with Swift crew

 

Moleskin

Had to bail on my Bagpipe Q a few weeks ago (thanks to One Niner who stepped up to take the spot) so I was happy to be able to get back on the calendar and get out to Q. The hope was to keep everyone together but keep fairly constant work going as well and it seemed to work. Pine needles at the base of the 7s hill were slightly dicey, but we were dislcaimed and everyone kept their feet under them.

Our FNG crushed the workout this morning and obviously came well prepared. Consistently among the top 5 or 6 guys finishing every round of exercise and picked up on the lingo pretty quickly. He was brought out by Blackbeard. Carnie is a Marine veteran (logistics unit) who has been in Charlotte about 6 years and works with Northrop Grumman now. Logistics originally landed the group on Big Brown but didn’t feel right and was too close to Brown. Carnie happens to be from Perry, GA which, as it turns out, is home to the Georgia National Fair (I know, something you always wish you had known). Great work today and welcome. Hope to see you back out there soon.

Lots of other guys crushing the workout today as well. Cable Guy was consistently at the front and just got stronger as the runs/string of exercises got longer. Long Haul was right behind or in front of him every time — dude might have a couple years on many of us but is an absolute beast. Frehleys continued his reign as king of the mumblechatter starting about 4 seconds before the workout began (complaining we hadn’t started yet) and running right through the last 4 seconds (complaining about cars not moving out of his way or arthritis or something like that). Paper Jam was king of a different kind of mumblechatter and could be heard mumbling “he did say modify as necessary” through most of the workout. All out mutiny almost ensued when the PAX saw how many lightposts there were for the final burpees, but YHC was able to stay in front of the mob and calm them with talk of heading home as soon as we were done.

Unfortunately, I have been unable to post regularly on Tuesdays lately at either Swift or Bagpipe. It was great seeing a ton of fresh faces out there this morning and to see that the Tuesday Vine crew continues to grow. Appreciate and enjoyed the opportunity to lead you all.

 

Announcements

  • SOB is resurrecting the church wall rebuilding project at Providence Presbyterian. We will continuing helping to re-build a 200 year old wall that has fallen with the goal of finishing it this year (likely 2-3 visits). March 18th (Saturday) with Haggis on Q.
  • Sign up for the Savage Race. Great discount (buy one, get one 50% off) is out there now and expires in 1-7 days (mixed information). Preblast: http://f3nation.com/2017/01/27/preblast-a-savage-departure-into-the-unknown-aka-spring-mud-run/

A Wheelbarrow Full of Goodies

Finally felt a bit like winter again this morning and it was a refreshing way to start the day. After Fahvra came sprinting in from who knows where at a pace that very few humans could match, this is what happened.

Thang

  • COP
    • IW x10 IC, 5 swings each arm OYO
    • Moroccan Nightclub x10 IC, 5 snatch each arm OYO (insert delayed, but thorough disclaimer here)
    • LSS x10 IC, 5 thrusters each arm OYO
    • Low Slow Merkin x10 IC, 6-inch Plank Jack x10 IC
    • Paused Jump Squats x10
  • Mosey to the field with your KB and drop off at Stations 1 & 2
  • Before stations, line up on sideline facing across the soccer fields
    • 20 spiderman crawl steps, 10 push ups, AYG to other side of field, walk to next field and repeat
    • Return the way we came but 20 lunge walk steps, 10 squats, AYG to other side of field, walk to next field and repeat
  • Main Event = Stations Until Time is Called (4 groups of 2, 2 solo groups), Station 6 is the timer
    • Station 1: KB American Hammer x10, KB Chest Press x10, 10 WWII Situps, Repeat
    • Station 2: KB Long Cycle (Clean & Jerk) 5 on the left, 5 on the right, Repeat
    • Station 3: Agility Ladder Pushups – Alternate regular/wide-arm or diamond/regular as you pushup walk your way down the ladder. High knee drills to recover. Repeat
    • Station 4: Mini sled with plates (95 lb total); attach sled to waist and sprint pull it to half line and back. Groups of 2 – man without the sled will sprint and hold 6-inches waiting for sled.
    • Station 5: Farmers Carry either 2, 50-lb dumbbells or pinch grip 2, 25-lb bumper plates
    • Station 6: (Timer) Bearcrawl pulling sandbag through as you go until the red line (about 1/3 of the length of the soccer field), reverse run while dragging sandbag remaining 2/3 of field, put sandbag on back and sprint back to start. Rotate
  • Everyone made it through the stations twice but we had to cut the last rotation a little short as we ran overtime.
  • Grab your KB all the gear and return up the hill to launch for COT
  • General on the takeout

 

Moleskin

Have wanted to bring my sled out for a while, and always love playing with the sandbags, but have had trouble finding a way to do it where we have enough to go around. Then I remembered some of Argonaut’s previous station workouts at Elon Park and this was the result. Tried to keep the stations close enough that no one would feel lonely and succeeded for the most part, but tunes would have been a good addition. This was definitely something a little different today (for me at least) and if you have any feedback, especially negative, I would love to hear it and learn from it for next time.

Great group of guys this morning as always at Fat Camp. Transporter showed up early and was kind enough to help YHC haul all the gear down to the soccer field in my trusty wheelbarrow. YHC was worried at first that he was a security guard or concerned school administrator wondering what the hell I was doing pushing a wheelbarrow around the school at 5:00 in the morning. Even better, he loaded that thing up and pushed it back up the hill when the workout was over. Big thanks to Transporter and everyone else for helping bring the gear back to the truck.

Bounty Hunter didn’t bring gloves and quickly regretted that decision when we laid our hands on the cold, wet turf of the field. Seeing as he is a Site Q of FC, he should’ve known better so I don’t feel bad.

Tagalong called me last night to let me know he was coming but I forgot to remind him that Fat Camp starts at 5:15 and he showed promptly at 5:30 ready to work. After consulting Wingman, it turns out that we have the schedule posted in multiple places online as well as on Twitter, so I also don’t feel bad.

Thanks for the opportunity to Q and thanks to General for taking us out.

 

Announcements

  • 3rd F – F3 Sanctuary – Monday nights (tonight) at Brooklyn Pizza in Wesley Chapel (Weddington Road) – 7:30 PM

Rockies, Run, Repeat

First of all, if you were there this morning and didn’t know that this would be the title of the Backblast then you either weren’t paying attention or give YHC more credit for creativity than is obviously due. Doc McStuffins was kind enough to come up to SOB Land last week and lead the Friday workout known as The Brave. YHC offered to return the favor and made my way south this morning to Flash. The rain held off and the following is more or less what went down.

Thang

Quick lap around lot in front of school and back to launch for COP

  • All IC: Seal Jack x15, LSS x15, Moroccan Nightclub x15, Merkin x10

Mosey to the rockpile and grab a rock you will be comfortable lifting for a while. Form an oval on the large sidewalk at the top of the hill for the main event.

Round 1

  • Civilian Cadence: Curls x20, OHP x20, Diamond Rock Merkins x10
  • Rockies x5 OYO, run to parking lot and back
  • Repeat all of the above, including rockies and run
  • Plank-o-rama to recover

Round 2

  • Civilian Cadence: Squat x20, Overhead Tricep Extension x20, Merkin Left Hand on Rock x10
  • Rockies, Run OYO
  • Repeat all of the above
  • Mary to recover (LBC, High Flutter, Flutter)

Round 3

  • Thrusters x15 IC, Merkin Right Hand on Rock x10
  • Rockies, Run, Repeat
  • Plank-o-rama

Intermission
When everyone finished 2nd set of Rockies in Round 3, we took a little break. Leave your rock and mosey down the sidewalk to the bathroom building for:

  • People’s Chair (Right Leg High, Left Leg High, Air Presses)
  • Swift run back to rocks alternating forward/backward run at every light post

Round 4

  • Civilian Cadence: Upright Row x20, OHP x20, Merkin x10
  • Rockies, Run, Repeat
  • After 2nd set of Rockies, return your rock to the pile

Finale

  • Plank facing launch, 6-inches for a LONG Transporter 10-count
  • On 0, AYG back to launch
  • COT and Transporter on the take-out

 

Moleskin

Thanks to Doc McStuffins for the invite to Q this morning and thanks to all the UC men for a great turnout and a warm welcome. This was my 3rd time in UC and, from what I have seen, turnout is always high and everyone shows up with a great attitude and ready to put in work. Makes me want to head down to Union County more often and certainly plan to do so.

Cuthbertson Middle School is the most expansive AO I have seen yet. Took a scouting trip out there on Sunday and was quickly overwhelmed by the all the options and all the room to get lost run. Bad news: I took the easy way out and used about 3% of the available space. Good news: plenty of ideas left for future weinkes.

Everyone pushed hard this morning but a few Larry Birds led the way (Doc McStuffins, Hollywood, Transporter, Jingles and Troylet that YHC can recall). It was either Flipper or Landshark (sorry!), but pretty sure it was Landshark who smoked us all on the way back to our rocks from the People’s Chair. He can run backwards faster than most men run forwards. Impressive to watch.

Doc tried to skip forgot the Rockies a couple times but was quickly called out by his neighbors who were worried he might not get his money’s worth from the workout. #brotherhood. He and Troylet treated us to a sprint showdown on the last round and I believe Troylet took the day.

Frack walked past all the rocks and pulled a boulder from the earth that probably weighed more than Goodfella. He then proceeded to shut up all the naysayers and beast through every round with that boulder.

I had a great time with you men this morning and really appreciate the opportunity to come south and lead. Hat tip to Alf of A51 who inspired this weinke with a Q he led at Anvil last summer. YHC can only hope this sucked as much for you guys as that Anvil workout did for me. Big thanks to Transporter for the take-out.

 

Announcements

  • 3rd F – F3 Sanctuary – Monday nights (tonight) at Brooklyn Pizza in Wesley Chapel (Weddington Road) – 7:30 PM
  • F3 Sanctuary Upcoming Service Opportunity – the men of F3 Sanctuary are organizing a project to help a woman in need in Monroe. Her home is sinking into the ground and the group will be looking for donations, construction supplies (bathroom sink, kitchen sink, counters, cabinets, etc.), and manpower for this sizable undertaking. Pre-blast/more to come. Contact Transporter if you are interested in getting involved.

Keeping it Simple

Thang

  • Swift mosey towards the hot box and circle up for COP
  • All IC: IW x15, LSS x15, Merkin x10, Mtn Climber x10, Low Plank Jack x10
  • Mosey to the rock pile and pick a lifting rock
    • 10 Rockies, 10 Thrusters, run w/ rock to 1st light, repeat and run to 2nd light, repeat and plank. On your 6 for LBC.
    • About-face and return with 10 bicep curls, 10 tricep press stopping again at 1st and 2nd lightpost to repeat exercise set. On your 6 for Flutter, High Flutter, Dolly.
    • 10 rock squats, 10 merkins, leave the rock and suicide to 1st light and back
    • 10 rock squats, 10 merkins, leave the rock and suicide to 2nd light and back
    • 10 curl & press, 10 low plank jack, leave the rock and suicide to 1st light and back
    • 10 curl & press, 10 low plank jack, leave the rock and suicide to 2ndlight and back
    • Return rock to the pile
  • Mosey to light about 50 yards from the hot box
    • 5 burpees, sprint to hot box, 10 donkey kicks, return to start and plank
    • Repeat 5 burpees, 10 donkey kicks, add 20 dips, return to start and plank
    • Repeat all previous and add 10 step ups each leg
    • Repeat all previous and add 10 jump squats at the bottom of the grass hill
    • Repeat all previous and add bear crawl up hill, 10 CDD at the top
  • People’s chair at the hot box for the 6
  • Hustle back to launch with the clock running out
  • Thanks to Squid for the takeout

 

Moleskin

Rachel led the way most, if not all, of the morning. YHC was in the 4 or 5 o’clock position, not quite the 6 but almost there — too many Larry Birds to name. Strong work going on at Anvil today. Good to see Champagne lifting and working the arm and Mermaid almost looks like a runner again. Ascending exercise sets at the end worked out pretty well and we might just need to make a full workout of that sometime soon.

The M has been taking Wednesdays lately so I have not made it out to Anvil in a while. Anvil was my V-post (back when Purple Haze used to workout) and is still one of my favorite places to go. Great AO and, more importantly, a solid core of guys who always push hard and make sure to bring the 2nd F, usually in the form of complaining to taunting the Q. Plenty of that today when it came to cold rocks, wet pavement, and low plank jacks. Not a word about burpees though. After McGee’s 200 burpee beatdown last week, today was child’s play. The workout was tough but the time flew by thanks to this group of guys. I had a blast and appreciate the opportunity to lead.

It’s late, that’s all I got.

Getting the Miles in Early

Thang

  • Disclaimer then mosey through lots towards Rushmore and circle up for COP
    • IW x15, 5 burpees OYO
    • LSS x15, 10 burpees OYO
    • Windmill x15, 15 burpees OYO
  • Continue faster mosey, left on Rushmore, plank at the base of Ben Nevis (Rushmore & Ballantyne Commons Pkwy) for instructions
  • Long distance suicides on Ben Nevis
    • 10 hand release merkins, run up Ben Nevis, 10 jump squats at first entrance, return to base of Ben Nevis
    • Repeat going to 2nd entrance
    • Repeat going to 3rd entrance (Cheswyck)
    • Mary at base of Ben Nevis for the 6
  • Run opposite way on BC to Durant
  • Fast run up Durant stopping at each speed bump (2) for 10 HR Merkins and finish at Costigan Park with 20 dips, 10 burpee box jumps
  • Head to the deck and down to lower level for People’s Chair
  • Grab the 4 plates stashed there and partner up just do some disorganized stuff carrying plates and sprinting since we now have 9 people (not 8). (Note to self and future Qs: 9 is a great number for 3-man grinders. Do this next time.)
  • Call for hairburners in the deck met with much mumblechatter (see moleskin)
  • Audible mosey back to lot across from launch hauling plates with us
  • Modified Goonie hairburner lap around the lot
    • 4 men push plates in counter-clockwise fashion around the large loop
    • Other 5 men AYGish counter-clockwise around the loop, when you get back to a plate flapjack with someone and keep going
    • Finished after plates make 1 complete loop
  • Line up at side of lot and hold 6 inch plank:
    • After 10 count in low plank: Bear crawl to first row of parking spaces then AYG to other side
    • After 10 count in low plank: Burpee broad jump to first row then AYG to other side
  • AYG back to launch with plates, COT, Mermaid on the take-out

 

Moleskin

Cobains on the delayed backblast. No excuse, just didn’t do it. First sub-freezing post of the year so we got off to a quick start with plenty of burpees to get the heart pumping. The call for 15 burpees OYO was the first (but not last — burpee box jumps, hariburners, burpee broad jumps) time this morning that Frehleys cursed YHC. Starting to like this guy.

The Brave serves up a minimum 4 miles of running every week and YHC had the intention of getting most of those miles out of the way early. No better place to do that than Ben Nevis. If you haven’t run this hill, come give it a shot. The thing just keeps going. Strava segment called Ballantyne Soul Crusher is right on. It was Mermaid (and I think Utah’s) first time on Nevis and Mermaid left a 5 star review on Twitter.

Kotters to Fahvra who returned this morning 3 weeks post-hernia surgery. If we thought Fahvra with a hernia was trouble, healthy Fahvra is a nightmare. Led the way up and down Ben Nevis (and through the entire workout) without breaking a sweat. Welcome back!

Things went a little off the rails in the basement of the parking deck due to the arrival of a 9th person (aka – the Qs inability to count himself). Much dismay over hairburners in the deck being too loud for all the sleeping folk nearby as well. Worries possibly a little overblown, but getting us kicked out of the last deck available to us didn’t seem like a good risk one week into my newly minted Site Q duties at The Brave. Audible called with the benefit of the plates being carried back to my truck saving me some gas. We will call it a q-jack win-win.

Thank you for coming out in the cold to post and thanks to Mermaid for the take-out. Everyone pushed hard and put in the requisite 4+ miles at a healthy pace. If you would like to Q at The Brave, we have some open dates in early 2017 so please step up and give a shout out to myself, Fire Hazard or Mario.

Congrats to all the men (and Ms) who completed the Kiawah Half or Full marathon this weekend.

 

Announcements

 

Most T-claps

Mumblechatter

Sorry. No data so far.

Twitter