Author Archive Tuck

Do Bears Crawl in the Woods?

Leonardo would have been proud to see 19 PAX Post at da Vinci this week. We had sculpting of the human body, invention of a new exercise, pushed the limits of the human anatomy and mind. Iron Sharpened Iron once again! Onward and upward….. off we go..

Thang – Do bears crawl in the woods? Yes… So do the Men of F3.

COP

Imperial Walker X 10 IC

Low slow squat X 10 IC

Merkin X10 IC

Mountain Climber X 10 IC

Burpees on own X 5

Mosey to circular fountain at corner of Rea and Ardrey Kell.

Partner Up – one partner runs – other partner Dips. Switch up = Total 150.

Partner Up – one partner runs – other partner Incline Merkins. Switch up = Total 150.

Partner Up – one partner runs – other partner Incline Derkins. Switch up = Total 50.

Plank in between.

Mosey to Blakeney playground. Partners alternate pull ups X10/Step ups X20. X2

Mosey to the one of the Hoods in the area. Hand Slap Merkins X20 and plank on the way.

Hit trail in woods w/ 100 foot Bear Crawl. Indian Run to parking lot behind Pet Smart.

Found a beautiful wall for some Peoples Chair, Donkey Kicks and Balls To the Wall.

Closed out together w/ 7 Minutes of Mary. Back to AO Launch.

COT

Moleskin

We had a lot of fast guys out there this am.. Frazier, Bunker, Heart Breaker, Mic Check, Bucky & Tuck to name a few to set the pace. Did nice job keeping the PAX together and pushing the six.  Gator Bait and Chopper – strong performance. Keep up the great work. Mighty Mite and the rest of the pack tore it up.. Mic Check took us out w/ prayer. Big time honor to lead this group of fine Men!

Announcements

Savage Race Saturday, May 13th. Teams of 4. Still Time to sign up.

Blue Ridge Relay Sign Ups. See Cheddar.

Tootie starting Third F after Maul at Chik-fil-A Stonecrest. 6:30 – 7:30. Reach out to Tootie on Slack or Twitter if any questions. Start Date – Wednesday, March 8th.

March Pull-up & Merkin Challenge starting 3/1. Preblast.

Save the date for F3 Brolympics. da Vinci & Stonehenge Convergence w/ 10 individual competitions – Community House MS, Sat, April 22nd. Preblast coming soon.

Richard Sheltra Memorial Charity 1K, 5K and 10K. April 29th . Reach out to Cheddar for details.

Posted on behalf of Commish

Pre-blast: March Pull-up & Merkin Challenge

If you clicked on this link then you’re exactly the type of sick and twisted individual that we’re looking for.  The type that does things just to see if he can.  The type that doesn’t mind pain.  Or maybe you just want to end the month stronger than you started it.  Whatever your motivation, this challenge WILL make you better, and just in time for race season and t-shirt weather.

The Thang

A daily (yes, every single day) challenge that accelerates in reps throughout the month, incrementally building strength, endurance and confidence.

Wk 1 (Mar 1-7): 10 Pull-ups / 100 Merkins per day

Wk 2 (Mar 8-14): 20 Pull-ups / 150 Merkins per day

Wk 3 (Mar 15-21): 30 Pull-ups / 200 Merkins per day

Wk 4 (Mar 22-28): 40 Pull-ups / 250 Merkins per day

Wk 5 (Mar 29-31): 50 Pull-ups / 300 Merkins per day

We will be tracking our progress on this Google Sheet for shared accountability and motivation.  Sound off in the comments if you’re interested or shoot YHC an email (joesavarese4@gmail.com) and you’ll be granted write access to the doc.

Don’t think about it too much.

-TUCK

Why Was Chedder Dressed as an Orange Traffic Cone?

12 convicts escaped The Big House on a ladder constructed of pain on a brisk Monday morning.  Cheddar upped the ante by dressing as an orange traffic cone.

Thang

Circle up around flag poles in front of baseball fields for COP:

  • 20 SSH IC
  • 15 Windmills IC
  • 20 IW IC
  • 20 MC IC

Dynamic stretching on way to middle of parking lot in front of fields.

Jailbreak Ladder:

Mosey around the parking lot in a figure 8-ish pattern, stopping at each end and halfway for 10 civilian count reps of a called exercise.  A different member of the PAX calls the exercise at each stop.  Perform the current exercise, then all of the previous exercises that have been called (ladder).

  1. Tuck – Merkins (110 cum total)
  2. Soft Pretzel – Squats (100 cum total)
  3. Mr. Bean – Burpees (ouch – 90 cum total IF you did 10 each time)
  4. Udder – Flutters (80 cum total)
  5. Dumpster Fire – Box Cutters (70 cum total)
  6. Cheddar – J-lows (60 cum total)
  7. Tool Bag – Imperial Wakers (50 cum total)
  8. Private Benjamin – Carolina Dry Docks (40 cum total)
  9. Patient Zero – Dolly (30 cum total)
  10. Hooker (FNG) – Shin Touches (similar to Chippy cross – 20 cum total)
  11. AMTRAK (FNG) – Dips (10 cum total)

Moleskin

  • Welcome FNG’s Hooker (Mike) and AMTRAK (Artie)!  Hooker lives just to the West of the AO and came to investigate the sounds and smells that have been waking him up on Mondays.  AMTRAK was trying to figure out what was worse, his first workout in years or being Mr. Bean’s brother-in-law.  Should have named that guy Raw Deal.  Keep posting fellas!
  • Cheddar, apparently concerned for our safety, arrived to the workout dressed as an orange traffic cone.  Thank you Cheddar for your concern but this may be overkill as The Big House is already the safest AO in all of F3.
  • Outback didn’t get a chance to pick an exercise, but still left his mark with some loooong flexed-pose 10-counts and the naming of FNG Hooker.  He also invented the Imperial Walker Shuffle when Mr. Bean released whatever died inside of him onto the world.
  • Near-future VQ Tool Bag had a “creative” count on his first attempt at Imperial Walkers but figured it out and nailed his subsequent attempts.  Tool Bag, YHC will hunt you down for that VQ, which will most likely be the most entertaining workout of the year.
  • Udder saved the ladder after YHC prematurely tried to move-on to the next station after Bean’s burpees.  #hero
  • Soft Pretzel saved YHC from any legal liability by correcting YHC’s “modify at your own risk” to “modify as necessary”.  Thanks for lookin out, Softie.
  • Dumpster Fire called his favorite exercise (Box Cutters) and then blew everyone’s mind by reversing the direction halfway through.  #crafty
  • Recent FNG’s Private Benjamin and Patient Zero added solid rungs to the ladder. #rungupson
  • Thanks to my man Mario for giving me the idea for a ladder workout.  #genius #dontblameme
  • As always, thanks for the opportunity to lead.  Great to see this AO pulling FNG’s and getting good numbers.  T-claps to Dumpster Fire and Cheddar for their leadership.

Announcements

  • Sign up for Richard Sheltra 10k, 5k & 1-mi fun-run which takes place on Sat, Apr 29th.  This event honors fallen firefighter Richard Sheltra of the Pineville Volunteer Fire Dept.  All proceeds benefit the “Richard Sheltra Memorial Fund” which provides materials for first responders.  A worthy cause and great opportunity to promote F3 in the Pineville area.
  • Sign up for Savage Race, a 6-mile obstacle course race coming to Charlotte on May 13th. This is a can’t miss event.  See preblast here.
  • Reach out to Udder or Wingman if you’d like to join Slack (private communication app used by PAX in A51 and SOB).

da Vinci 1-yr Anniversary Convergence

44 men showed up.  Everyone Q’d.  Tolkien did hundreds of burpees.  We ate Chik-fil-A.  It was perfect.

Tuck’s Thang

COP: In Best Buy parking lot, each person leads all PAX in one rep of the called exercise.  Around the circle clockwise until everyone has gone.

  • Merkins (down/up)
  • Low Slow Squat (IC)
  • Mountain Climbers (IC)

Mosey to main Blakeney shopping area.  Partner up in teams of 3 for grinders:

  • Partner 1: People’s chair w/ overhead press in the tunnel next to the stairs
  • Partner 2: Burpees in front of Old Navy
  • Partner 3: Run from partner 1 to partner 2, going up/down the stairs along the way.  When on 2nd level, bear crawl halfway.  Swap with partner 2.
  • Partner 2: Run from Old Navy to partner 1, going up/down the stairs along the way.  When on 2nd level, bear crawl halfway.  Swap with partner 1.
  • And so on.  Continue until 6:55.

Circle up and on your 6 for 6-inch Challenge:

  • Feet at 6 inches.  When your feet hit the ground or go higher than 6 inches, you’re out.  Last man w/ feet in the air wins.  Mary when you’re out.
  • Winner (after at least 5 minutes): Mic Check
  • Runner-up: Haggis

Mic Check’s Thang

Back in teams of 3 for more grinders:

  • Partner 1: Good form merkins in Target parking lot
  • Partner 2: Muscle up repeats on retaining wall behind shopping center
  • Partner 3: Run from partner 1 to partner 2.  Swap with partner 2.
  • Partner 2: Run from retaining wall to partner 1.  Swap with partner 1.
  • And so on until for approx. 10 minutes

Mix of suicides and burpees in parking lot near Target for approx. 10 minutes.

Mosey back home.

Mole Sauce

  • It was great seeing so many familiar (and new) faces from the North and South. YHC wishes we could get groups like this together more often.
  • Thank you original site Q Mic Check for coming back to co-lead the beatdown.  And of course nice work retaining your crown from Balrog on the 6-inch challenge.  Was there ever any doubt? #davincistrong
  • JRR Tolkien was there, but kept a low profile.  Nothing really to report.
  • Thank you to whoever found old man Frehley’s wandering alone in the parking lot (most likely in a bathrobe) and got him cleaned up and linked with the rest of the group
  • Thanks to Hops for taking us out, like he did at the very 1st da Vinci workout #tradition
  • Thanks to all who have Q’d at dV, as well as the FNG’s who keep posting and getting stronger (Escobar, Heisenberg, Practice and others).
  • Triple 7- we missed you!  Much respect.  Hope you get off the road soon.
  • A large/hungry crew stuck around for coffeeteria at Chik-Fil-A.  We basically took the place over, much to the chagrin of the civilians that showed up just after us. #nochickenminisforyou  Superior 2nd F for sure.  The table of Bratwurst, Frasier, Bunker and Tolkien was definitely the fastest group of men eating at a Chik-Fil-A in history.  Well, maybe if you swapped out Tolkien for Haggis or Mario who were sitting nearby.
  • Speaking of Tolkien… maybe there was one noteworthy item.  Like the 320 burpees he did before/during the workout to pay off his Joe Davis race bets.  Or the fact that Mic Check made him do more on top of that at the end of the workout, which was unfortunate for Tolkien but funny for everyone else.  YHC is going to break character for a minute to say that we all owe Panda a debt of gratitude for the passion that he brings to F3 and his seemingly unending abilty to draw people into causes both worthy and CSAUP.  He has a huge heart and makes everyone around him better in his own unique way.
  • It was a great honor to host and lead so many area PAX.  Thank you for supporting da Vinci and Saturday workouts in general.

Announcements

  • Please DM me if you’d like to Q da Vinci.  We have plenty of open spots available.
  • Sanctuary – 3rd F opportunity on Monday nights at 7:30 at Brooklyn Pizza in Wesley Chapel
  • Search and Rescue program – Reach out to Paper Jam if you are struggling in any way and need someone to talk to.  100% confidential.
  • Sign up for Church on the Street.  A humbling experience that all PAX should participate in.
  • Savage Race is an OCR race coming to Charlotte on May 13th.  Leaders from regions in our area have met and are organizing this into a team-based event with awards.  We are hoping to reinvigorate mud run race competition and will succeed with your help.  Keep your eyes peeled for a pre-blast coming soon!

Ciabatta be KIDDING Me: Holiday Jukebox Edition 2.0

Deck The Maul with bros and dolly, fa la la la la, la la la la.

I see Squid but where’s Big Papi, fa la la la la, la la la la.

Don we now our mud gear apparel, fa la la la, la la la, la la la.

What’s that there? It’s Frehley’s towel, fa la la la la, la la la la.

That’s more than enough of that. 19 (including 2 FNG’s) gathered for a holiday themed ciabatta workout the likes of which haven’t been seen since… last time YHC did this in 2015.  It was cold.

For the uninitiated, Ciabatta refers to Tabata, a form of high-intensity interval training developed by a Japanese scientist. Each exercise is performed for 8 cycles of 20 seconds of work and 10 seconds of rest.  Doing 8 different exercises / rounds this way is a full F3 Ciabatta cycle. Normally a timer or tabata app is used to mark time, but YHC used 20 second clips of holiday songs formed into an iTunes playlist and blasted through a car stereo.

Mosey to open space for COP:

  • SSH x 20 IC
  • Windmill x 10 IC
  • IW x 20 IC
  • Mountain climbers x 20 IC

Mosey to wall area between Firebirds and Cantina 1511 for the main event.

The Thang

Round 1: Squatorama

  • low slow squat, jump squat, Bulgarian split squat, Bulgarian split squat (other leg), repeato

Round 2: Merkorama

  • plyo merkins, werkins, diamonds, stagger left, stagger right, hand release, derkins, incline merkins

Round 3: Mary

  • different PAX calls exercise each time

Round 4: Lunge-orama

  • front lunge, reverse lunge, skater jump, jumping lunge, repeato

Round 5: Animal Walkorama

  • Bear crawl, crab walk, frog leap (broad jump), repeato, reverse bear crawl, reverse crab walk

Round 6: Plankorama

  • different PAX calls exercise each time

Round 7: Sprintorama

  • Sprint at 85% of capacity

Round 8: Burpeerama

  • regular burpees, 8-count burpees, repeato x 4 (different PAX leads 8-count burpees each time)

Music Notes

  • Kudos to Champagne for being the only PAX to make it to both the original Holiday Jukebox Edition in 2015 and version 2.0.  The man loves Christmas (or hates running).
  • T-claps to Thin Mint for making it out to 80’s Jukebox Edition last month and Holiday 2.0.  Some would say that is too much of a mediocre thing.
  • Voodoo’s voice was silky smooth while hitting the high notes during ‘Last Christmas’ by Wham!
  • Congratulations to Bunker for posting at his first bootcamp ever.  That was your first, right Bunker?
  • Goonie did a great job delivering some stand-up material during the awkward pauses when my iPhone would freeze up.  I know he’s been refining his set for a while and I think it’s finally ready for prime time.
  • Welcome Golden (John Schauer) and Couch (Jamie Rowe)! Just so you know, every workout has produciton value that is at least this high.  #KeepPosting
  • Thanks to the PAX for helping Q during Mary, Plankorama and Burpeerama
  • Thanks to Squid for taking us out
  • Thanks to Poptart for being Poptarded and for driving Squid

Announcements

  • da Vinci is converging at Stonehenge on Christmas Eve @ 6AM
  • Foxhole is convergence at DMZ on Monday the 26th @ 7AM
  • The Maul needs some Q’s – see Commish

Mighty Made it Happen

4 #F3daVinci regulars gathered despite good (and not so good) reasons not to and worked off some of the Thanksgiving binge.  It was a workout that almost didn’t happen.  More on that later.

The Thang

Mosey to Blakeney playground area for COP:

  • SSH x 20 IC
  • IW x 20 IC
  • MC x 20 IC
  • Pull-ups x 10 OYO
  • Bear crawl up brick walkway
  • Jump-ups on wall x 10 OYO
  • Dips on wall x 20 IC

Mosey to tunnel next to Banana Republic and partner up.  Partner 1 run around building (including up/down stairs) while partner 2 does people’s chair with overhead press.  Flapjack when partner 1 returns.  3 total laps for each partner.

Mosey behind Old Navy / Home Goods / Marshall’s for 7’s.  Muscle-up and onto retaining wall, then jump down.  Run to brick wall and do 6 balls-to-the-walls presses.  Run back to retaining wall for 2 muscle-ups, then to the wall for 5 presses.  Continue until 6 muscle-ups and 1 press.

Mosey behind Target for Route 66.  Run towards Rea Rd.  Do 1 merkin at 1st street light, 2 at 2nd light, 3 at 3rd, all the way up to 11 at the 11th street light.  Total of 66 merkins.

Mosey to cart corral in Target parking lot.

  • 15 supine pull-ups
  • 12 leg raises (touching toes to cart corral bar), alternating between 9,12 and 3 o’clock
  • 15 supine pull-ups
  • 12 leg raises

Mosey back behind Target for another Route 66.  Same as before, but w/ jump squats.

Mosey behind Pet Smart / Best Buy for 11’s.  10 donkey kicks against brick wall.  Run to metal railing for 1 derkin.  Then 9 donkey kicks against the wall and 2 derkins on the railing.  And so on, all the way to 1 donkey kick and 10 derkins.

Partner up for relay races.

  • Round 1: Partner 1 sprints to yellow post and back and slaps partner 2’s hand.  Partner 2 sprints to yellow post and back
  • Round 2: Same as round 1, but partners run backwards
  • Round 3: Same as round 1
  • Round 4: Same as round 2

Mosey to wall on side of Pet Smart.

  • People’s Chair w/ 20 overhead press IC
  • People’s Chair w/ right leg up w/ 20 overhead press IC
  • People’s Chair w/ left leg up w/ 20 overhead press IC

Back to Chik-fil-A.

Moleskin

6:28.  Who’s is that coming over the horizon?  It’s a bird… it’s a plane… it’s… Paper Jam!?!?  Running in from home like a boss.  YHC likes it.

All worked hard at this workout.  As mentioned earlier, it almost never happened.  Escobar rolled his ankle the day before, but posted anyway because he’s a badass.  Paper Jam almost fartsacked because he didn’t want to wake his family up by opening the garage to get his car out (that’s a new one), but then decided to run in instead.  And last but not least, Might Mite woke up at 4AM and drove from Greensboro (or Greenville… definitely someplace Green) to make it on time for the workout.  That is dedication right there.  Way to go MM.  You fellas did the right thing and helped make a great morning.

Awesome to see Escobar continuing to post and get stronger.  Thanks to Paper Jam for taking us out.  Enjoyed the conversation and breakfast burrito at CFA coffeeteria.  It had been a few hours since YHC stuffed his face, so that was nice.  As always it was an honor to lead.

Announcements

 

Pyramid at #TheMeadows

8 PAX showed up at The Brave and did things that The Brave PAX do.

Spoiler Alert: Workout totals- ~4 miles, 50 burpees, 100 pull-ups, 200 merkins and 300 LBCs.

Mosey down Conlan Circle past Starbucks to Ballantyne Commons Pkwy.  Head West up Ben Nevis, stopping at each of 6 streets/entrances for 3 burpees.  Turn around at Ballantyne Meadows Dr and go back for the 6.

Right on Ballantyne Meadows Dr.  Stop at each street/entrance for 3 burpees.  Turn around at Valley Spring Dr and go back for the 6.

Right on Valley Spring Dr, Left on Dovehunt Pl, to end of cul-de-sac, stopping at each street for 3 burpees.  Turn around and go back for the 6.  Mosey to playground attached to cul-de-sac.

Pyramid

Perform a pyramid of pull-ups, merkins and LBCs at the playground.  Start with 1 pull-up, 2 merkins and 3 LBCs (each leg). Then 2, 4 and 6.  Then 3, 6 and 9.  And so on, all the way up to 10, 20 and 30.  Then work your way back down to 1, 2 and 3.  Pull ups at the monkey bars, merkins and LBC’s next to the pull-up bars.  Run a lap around the perimeter of the playground after each round.

Round 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19   Total
Pull-ups 1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1 100
Merkins 2 4 6 8 10 12 14 16 18 20 18 16 14 12 10 8 6 4 2 200
LBC’s 3 6 9 12 15 18 21 24 27 30 27 24 21 18 15 12 9 6 3 300

 

Mary after finishing led by Mario/Tuck.

Indian run back to Vine at 6:01.  8 burpees at the Vine to round it off.

Moleskyn

  • YHC had this workout planned 6 months ago but then got injured.  It feels good to finally get this one in the books.
  • Mario put in a strong effort while dealing w/ some leg issues.  Rest up, Mario.  Hope you find those muscle relaxers.
  • YHC was taught to slow down when you get to the front of the line in an Indian Run.  Cheddar must have learned differently.  This made for quite a brisk pace back to launch.  Thanks for pushing us, Cheddar.
  • Thin Mint is not at 100% and is still dominating.  Whatever.  He and Rachel led the way on the mosey to the playground and on the pyramid.
  • Cheddar did not feel the need to take down Mr. Bean this morning, which we all appreciated.  Especially Mr. Bean.
  • A typical strong “The Brave” effort by all this morning.  The Brave is my favorite workout due to the ability of the PAX to range further from launch and try stupider and more pointless exercises than usual.  YHC will never forget how hard The Brave was when YHC first started attending last year.  The fact that YHC can keep up now and even lead is truly meaningful.  If you want to get better, surround yourself with better men. #ISI
  • Thanks for taking us out, Mario
  • As always, it was an honor to lead.  Thanks to Fire Haz, MT and Mario for the opportunity.

Announcements

Ciabatta be KIDDING Me: 80’s Jukebox Edition

8 men gathered at Elon Park ES Wednesday morning even though it was cold and Tuck and Argonaut were Q-ing.

The workout was broken into 2 main parts: Ciabatta (mix of KB and non-KB) and sprints.  For the uninitiated, Ciabatta refers to Tabata, a form of high-intensity interval training developed by a Japanese scientist. Each exercise is performed for 8 cycles of 20 seconds of work and 10 seconds of rest.  Doing 8 different exercises / rounds this way is a full F3 Ciabatta cycle. Normally a timer or tabata app is used to mark time.  YHC does so using 20 second clips of music formed into an iTunes playlist and blasted through a car stereo. Last December the theme was holiday music.  This time it was the soundtrack to everyone’s favorite decade: the 80’s.

(Wild) Thang

One lap around parking lot for some dynamic stretching (Tuck):

  • but kickers
  • high knees
  • shuffle facing right
  • shuffle facing left

Circle up for some warm-up exercises (Tuck):

  • SSH x 20 IC
  • Windmills x 20 IC
  • IW x 20 IC
  • Mountain climbers x 20 IC

#Tabatarama

Round 1: Merkorma (Tuck)

  1. plyo merkins – “Wild Thang”, Tone Loc
  2. wide-armed merkins – “Welcome to the Jungle”, Guns N’ Roses
  3. diamond merkins – “Hungry Like the Wolf”, Duran Duran
  4. stagger right merkins – “When Doves Cry”, Prince
  5. stagger left merkins – “Take on Me”, A-Ha
  6. hand release merkins – “Walk Like an Egyptian”, Bangles
  7. RH on KB merkins – “Walk this Way”, Run DMC
  8. LH on KB merkins – “Need you Tonight”, INXS

Round 2: Swingorama (Argo)

  1. LH swings – “Here I Go Again”, Whitesnake
  2. RH swings – “Beat It”, Michael Jackson
  3. 2 hand Russian swings – “Pour Some Sugar on Me”, Def Leppard
  4. 2 hand American swings – “Sister Christian”, Night Ranger
  5. LH clean – “Wake me up Before you Go Go”, Wham!
  6. RH clean – “Once in a Lifetime”, Talking Heads
  7. LH snatch – “Under Pressure”, David Bowie
  8. LH snatch – “Where is my Mind”, Pixies

Round 3: Plyo Jump/Squatorama (Tuck)

  1. plyo jump squat – “Jump”, Van Halen
  2. skater jump – “You Shook me All Night Long”, ACDC
  3. alternating jumping lunges – “Tainted Love”, Soft Cell
  4. star jacks – “Sledgehammer”, Peter Gabriel
  5. 180 degree jump squats – “Message in a Bottle”, The Police
  6. smurf jacks – “Fight for your Right”, Beastie Boys
  7. tuck jumps – “Love Shack”, The B-52’s
  8. Al Gore – “London Calling”, The Clash

Round 4: Pullorama (Argo)

  1. pull-ups – “Master of Puppets”, Metallica
  2. 2 hand high pulls – “You Might Think”, The Cars
  3. narrow pull-ups – “Sunglasses at Night”, Corey Hart
  4. 2 hand high pulls – “Karma Chameleone”, Culture Club
  5. wide pull-ups – “(I Just) Died in your Arms Tonight”, Cutting Crew
  6. 2 hand high pulls – “Money for Nothing”, Dire Straits
  7. narrow pull-ups – “Dr. Feelgood”, Motley Crue
  8. 2 hand high pulls – “Whip It!”, Devo

Round 5: Mary (Tuck)

  1. box cutter – “Another One Bites the Dust”, Queen
  2. flutter – “Push It”, Salt-N-Pepa
  3. Freddy Mercury – “Take me Home Tonight”, Eddie Money
  4. heels to heaven – “She Drives me Crazy”, Fine Young Cannibals
  5. dolly – “I Ran”, A Flock of Seagulls
  6. rosalita – “The Power of Love”, Huey Lewis & The News
  7. LBC – “Centerfold”, J. Giles Band
  8. flutter – “We Built this City”, Jefferson Starship

Round 6: Plankorama (Argo)

  1. 6 inch plankjacks – “Too Shy”, Kajagoogoo
  2. wide arm wide leg plank – “Walking on Sunshine”, Katrina and the Waves
  3. 6 inch plankjacks – “My Sharona”, The Knack
  4. wider arm wider leg plank – “Cult of Personality”, Living Colour
  5. 6 inch rocknjumps – “Straight Outta Compton”, N.W.A.
  6. narrow arm narrow leg plank – “Land Down Under”, Men at Work
  7. 6 inch rocknjumps – “Always Something There to Remind Me”, Naked Eyes
  8. narrow arm narrow leg plank – “Bizarre Love Triangle”, New Order

Round 7: Armorama (Tuck)

  1. 90 degree flexed-hold KB carries – “What I Like About You”, The Romantics
  2. standing KB tricep extensions – “Never Gonna Give you Up”, Rick Astley
  3. overhead press – “Addicted to Love”, Robert Palmer
  4. grap KB by horns bicep curls  – “The Spirit of Radio”, Rush
  5. laying KB tricep extensions – “Everybody Wants to Rule the World”, Tears for Fears
  6. KB high pull – “Bust a Move”, Young MC
  7. dips on curb – “Africa”, Toto
  8. CDD w/ feet on curb – “Everybody Have Fun Tonight”, Wang Chung

Round 8: KB Squatorama (Argo)

  1. deep squat w/ racked KB – “Start me Up”, The Rolling Stones
  2. thruster w/ KB – “It Takes Two”, Rob Base
  3. teabag squats – “Kyrie”, Mr. Mister
  4. no KB deep squats – “Video Killed the Radio Star”, The Buggles
  5. squat very deep onto KB – “Don’t you Forget About Me”, Simple Minds
  6. deep squat w/ racked KB – “Super Freak”, Rick James
  7. teabag squats – “Working for the Weekend”, Loverboy
  8. merkins (#COPout) – “It’s the End of the World”, R.E.M.

Mosey down to super-ish moon-lit field for sprints (Argo):

  • sprint 130 meters (across both fields)
  • recover (walk halfway back, mosey the rest)
  • Repeato
  • sprint 90 meters (long way across field)
  • recover (walk halfway back, mosey the rest)
  • Repeato 2 more times

Song clips played during sprints: “Billie Jean” by MJ, “Born in the U.S.A.” by Bruce, “Come on Eileen” by Dexy’s Midnight Runners, “Don’t Stop Believin'” by Journey, “Faith” by George Michael, “The Final Countdown” by Europe, “I Love Rock and Roll” by Joan Jett, “Jack & Diane” by John Cougar Mellencamp, “Janie’s Got a Gun” by Aerosmith, “Jessie’s Girl” by Rick Springfield, “The Boys of Summer” by Don Henley, “Livin’ on a Prayer” by Bon Jovi, “Rock you Like a Hurricane” by Scorpions, “Summer of ’69” by Bryan Adams, “Sussudio” by Phil Collins, “Sweet Dreams (are Made of This)” by Eurythmics, “Walking on Broken Glass” by Annie Lennox, “White Wedding” by Billy Idol, “Wild, Wild, West” by Escape Club, “867-5309 Jenny” by Tommy Tutone, “Cruel Summer” by Bananarama and “Higher Ground” by Red Hot Chili Peppers.

Mosey back to launch.  Mary for remaining 3-4 minutes (Argo).

Mole Skin Sauce

  • Argonaut was my #1 choice to co-Q and help “Fat Camp” up the workout.  He is a master KB and sprint technician. Strong as an ox, too.  His KB is significant. Thank you Argo for playing along #nailedit.  When we were sitting in Just Fresh planning the workout and “She Drives Me Crazy” by Fine Young Cannibals came on the radio, YHC knew it was a sign that everything would work out.
  • Wild Turkey has an encyclopedic knowledge of music.  He could name the artist for about 95% of the songs and could recite the wikipedia page verbatim for some of them.  YHC may have to recruit him for the next edition of “Ciabatta be KIDDING me”.
  • Strong effort by all today.  Marlin (R) is a posting machine. General is a beast. Mario & Thin Mint play hurt #iceupson. Kirby is getting stronger/faster by the day and loves Kajagoogoo.
  • Thanks Marlin for taking us out.
  • As always, was an honor to lead.

Announcements

#TamarronBurgundy

8 PAX broke new ground at #F3daVinci and conquered the sleeping giant #TamarronBurgundy, a significant hill that was lying in wait near the dV AO (#Murderwho?). We welcomed back recent FNG’s Practice? and Escobar, who triumphantly returned for their 2nd posts against their better judgement.  Fire Hazard was not present.

The Thang

Mosey to fountain at Southwest corner of  Ardrey Kell & Rea Rd intersection for COP:

  • SSH x 22 IC (Meant to stop at 20.  Shaking off some rust.)
  • IW x 18 IC (Got excited by the late arrival of Escobar and lost count)
  • Jump-ups on fountain wall x 10 OYO
  • Derkins on fountain wall x 10 OYO
  • Dips on fountain wall x 15 OYO

Starting at the COP fountain, there are 10 office buildings in a row that face Rea Rd.  Mosey South parallel to Rea Rd.  At end of 1st building do 1 burpee. At end of 2nd building do 2 burpees.  And so on, all the way to 10th building (55 total burpees).  Plank for the 6.

Mosey South on Rea Rd. to Landen Meadows subdivision.

  • Right on Lindahi Ln and stop.  Partner up.  Partner 1 carry partner 2 to Hirsch Dr.
  • Right on Hirsch Dr and stop.  Push partner to 2nd driveway after Bacardi Ct.  Flapjack.  Push partner to Hanworth Trace Dr.
  • Left on Hanworth Trace Dr.  Pull partner to 1st driveway after Leeper Dr.  Flapjack.  Pull partner to Albury Walk Ln.
  • Left on Albury Walk Ln and stop.  Partner 2 carry partner 1 to Castlebay Dr.
  • Right on Castlebay Dr for ‘Catch Me If You Can’.  Partner 1 slow mosey while partner 2 does 5 merkins.  Partner 2 runs to catch partner 1.  When caught, partner 1 does 5 merkins while partner 2 does slow mosey.  Partner 1 runs to catch partner 2.  And so on.  Stop at Tamarron Dr.
  • Right on Tamarron Dr.  Stop at bottom of hill (#TamarronBurgundy) for the main event.

#TamarronBurgundy (new Strava segment on 6.7% grade hill)

  • AYG to top (2nd speed bump).  Mosey back down and plank for 6.
  • WEBBICIDE: Run to 1st street light and do 10 merkins.  Return to start and do 10 flutters (each leg).  Run to 2nd light and do 20 merkins.  Return to start and do 20 flutters (each leg).  Run to 3rd light and do 30 merkins.  Return to start and do 30 flutters (each leg). Mary while waiting for 6.
  • DORA 1-2-3: Teams of 2 work together to reach cumulative goal of 100 merkins, 150 LBC’s, 200 squats. Partner 1 does merkins while partner 2 runs to 2nd street light and back.  Flapjack.  When 100 cumulative merkins complete, change to LBC’s.  When 150 cumulative LBC’s complete, change to squats.  Mission accomplished when 200 cumulative squats complete.
  • AYG to top one last time.

Mosey back home using Ardrey Kell, planking a few times along the way for the 6.

Moleskine

  • Car coming into Chik-fil-A parking lot on 2 wheels at 6:30AM.  Who could it be?  Bevo?  Mighty Mite? Soft Pretzel?  Nope.  Just a #sadclown desperately in need of some chicken minis.
  • Halfway through COP, recent FNG Escobar rolled up and YHC got so excited that he completely lost count.  Welcome back Escobar for your 2nd post!  With your futbol background you’ll be dominating in no time.  Keep posting.
  • Also welcome back to recent FNG Practice? (formerly known as The Truth).  The Pax took it upon themselves to rename him this week.  At his 1st post the intent was to give him Allen Iverson’s nickname ‘The Answer’.  But that was misremembered as ‘The Truth’.  This week, someone through out Iverson’s famous quote “Practice?” and… done.  Keep posting, Practice?!
  • It was a long journey through the neighborhood but we made the most of it.  Enjoyed being partnered up with Nemo, Marlin’s 2.0.  That kid is strong!
  • Speaking of Marlin, that dude is sneaky fast for a respect clydesdale.  YHC recalls being smoked by him earlier in the week on the #Murderhorn
  • I hope everyone enjoyed #TamarronBurgundy.  That is a serious hill that seems to go on forever.  YHC’s calves are still incredibly sore, 2 days later.  Bucky lead the way on the AYG and Webbicide.  How can you be that big and fast at the same time?
  • Strawberry and Heartbreaker put in strong performances as always.  Love working out w/ you guys.
  • Looking forward to see how low the #TamarronBurgundy leaderboard can go on Strava.  Surely YHC’s time of 1:00 will not last long with segment hunters like JRR Tolkien lurking about.
  • Glad to be out there Q-ing again.  As always, was an honor to lead.

Announcements

Sign up for the F3 South Charlotte Christmas Party and sign up for Joe Davis Resolution Run.  Seriously, sign up for these things.

Me, Myself & Nutter Butter

2 PAX for 2 miles, 3 F’s and 4 laps of a 10 station circuit at da Vinci this week.

The Thang

COP: SSH x 20 IC, IW x 20 IC

Circuit x 4 laps

  1. 10 pull-ups at Blakeney playground
  2. Bear crawl up path
  3. 10 incline merkins at 1st fountain on left
  4. 10 derkins at 2nd fountain on left
  5. 15 LBC’s at fountain near Banana Republic
  6. 1 burpee at each tree/lamp post along road leading towards Blakeney Heath (15 total)
  7. 10 muscle-up and onto retaining wall near Blakeney Heath entrance to shopping center
  8. At stairs near Noah’s Art, backwards bear crawl up stairs to 1st landing.  The run up stairs to 2nd level, across landing and down other set of stairs.
  9. People’s chair w/ 20 air presses IC in tunnel next to stairs
  10. 10 split squats (each leg) using wall bordering Blakeney playground

5 minutes of Mary.  Traded off exercises w/ Nutter Butter.

Naked Moleskine

1 benefit of a small workout is you get the opportunity to get to know PAX on a deeper level.  Nutter Butter and YHC had that opportunity this week and it was great.  Thanks for coming out, NB.  And thanks for the meaningful take-out.