On a beautiful spring morning, 7 PAX moseyed on down to the scout hut for some recovery stretching time. Here’s how it went:
Psalm 32:7- “You are a hiding place for me; you preserve me from trouble; you surround me with shouts of deliverance.”
The main thing
Another great time with a great group of guys. I will say though- it was stinking hot today. It almost appeared that since the temperature was warmer outside, that the heat had to be cranked up in the Scout Hut to accommodate the rising temps.
I decided to go with the antler lighting this morning- switching it up a bit but we prevented it from getting to romantical by balancing the lighting with a playlist of great Classic Rock songs
Great seeing Band Aid for week 2- even if he looks 15 years younger with no beard.
T-claps to Arena and Lois for the pre runs before- weather was perfect for it.
Get ready for another VQ next week! Chopper will be taking the reigns for the first time at Gumby next week!
Thanks guys for coming out- always a pleasure to lead!
On a cold spring morning, 10 PAX made their way downtown, walking fast to Matthews Elementary.
After a brief disclaimer, we went out to hit the town:
Mosey to the strip mall parking lot and circle up
IW X 15
Hillbillies X 15
Mountain Climbers X 15
Travel to the Post Office- head to the Hill
11s- start with one squat at the bottom, 10 Carolina Dry Docks up top
Merkins once done
Back to the orginal parking lot- partner up.
Partner 1- Bear crawl across the parking lot- 2 doing merkins
Then partner 2 crab walk back (Flapjack)
Head to Stumptown park
Partner 1- run the paved loop at Stumptown park
Partner 2- perform exercises- flap jack until complete
– 100 Merkins
Head back to launch
Freddie Mercury X15
In three weeks Lumberjack is heading to Nepal to do an Everest Base camp trek to raise support for Leukemia! You can donate to support Lumberjack is this awesome endeavor here: http://pages.teamintraining.org/nc/mtklmjr18/MBeightol
Conviction Site Q’s needed at for April- see Bull Winkle to sign up
Also Peak 51 Qs- reach out to Sensei or Lois and get on the docket!
Whenever I Q at Peak- I have an irresistible urge to take the whole crew off campus- and today was no exception. Of course this travel involves a good amount of running for a moderate bootcamp (strava had us at 1.7- and Strava don’t lie) but the PAX were up for the challenge.
I was honestly nervous about Stump town- to my knowledge, I’ve never seen it used for Peak. It seemed to work really well- it’s about the perfect size for some Dora.
Bonhoeffer honestly has the most educated- distingushed sounding F3 name out of all of us- I mean just look at this group of names (Tweetsie included). You’ve got a bunch of guys with all kinds of odd sound names and he’s named after the notable German Pastor/Theologian/Anti-Nazi Dissident. Those PAX had their thinking caps on the day he was named. Anywho, he had a strong performance and was out front all morning.
Guys it’s true- SENSEI WAS AT ONE OF MY Qs. I never thought I’d see the day- after avoiding my Q’s for months he was here- and as usual he cranked it out. T claps to both him and Nomad for the pre run this morning as well- the Slimfast 5k around Matthews always takes a lot out of you before the workout even starts.
A good amount of mumble chatter especially around the Bear crawl/Crab walk combo. Something along the lines of stealing pieces from Nomad’s Q last week (true) as well as just the stink of crawling up a parking lot situated on a hill (also true).
Thanks guys for coming out- let me know what else I’ve missed in the comments. And thanks to Lois and Sensei- this really is a fantastic place to Post and Q (make sure and sign up if you haven’t yet) and that’s indicative of great leadership. It’s always a great way to start out any Thursday.
On a cool Spring morning, 8 PAX moseyed on down to the scout hut to recover from the week’s beatdowns at Gumby.
Here’s what we did:
Devo: Romans 1:16-17
This passage states “I am not ashamed of the Gospel of Christ.” We talked about how important the message is- the message we have. Working at the BGEA, I’ve been privileged to see the example of a man who was not ashamed by the Gospel, and who with every moment of his adult life shared that message.
I asked the PAX- who in your life can you share the message of the Gospel- or even a general message of hope with? We all have people around us that we influence. It is up to us to carry the message of hope- to be lights in this world (and be not ashamed to of said Light).
THE MAIN THANG
Right leg high- left arm out- then cheetah (flapjack)
End in table top position
Cat/cow 5 times
Jump up into mountain.
Sun Salutations- two together increasing speed, then four OYO
Go through flow to get into warrior 1
Back into plank
Six inches (just because)
Mountain- begin sun salutation until Downward Dog
End in pigeon (Flap Jack)
On your six
Right leg out reach for toes (Flapjack)
Both legs out reach for toes
Cross arm stretch
One legged wind removing (Flapjack)
Happy baby and move back into corpse pose
Review devotions again
Arena’s on Q
Savage Race May 19th- some of the F3 guys will be participating (Chopper will be with a Respect group) you can register for the race here: http://savagerace.com/event/charlotte-2018/
Prayers for Beaver’s friend Chris- diagnosed with Cancer
Benny is doing well!
I always get a little nervous when Swiss Miss is out of town. The weight of responsibility is on me to ensure that the door to the scout hut gets open and the alarm gets turned off so the one Matthews police officer who is always in downtown when you drive through in the morning doesn’t have to come and see what’s going on- and on top of that, I had the Q!
Thankfully, no issues getting in this morning- however I did immediately get my Q fail out of the way. When calling out Imperial Walkers, I actually said Mountain Climbers.. needless to say the PAX were a little confused (Lois was already in position ready to get going). Thankfully things went a little smoother after that.
I worked on switching it up this morning- added some additional cardio-some traditional F3 called exercises a la Paper Jam to get us warmed up. From the lack of mumblechatter and heavy breathing- it seemed to have worked. When we started the Plank flow I was planning on having some additional pieces- but quickly audibled as I was personally struggling not to fall over #notaprofessional.
Music this morning was a Pandora radio station of 60s,70s and 80s radio station- however it seemed to stay mostly in the 60s this morning, but I aint complaining.-
T Claps to Madison, Arena and Gypsy for the pre run- Arena rolled in a little late because he’s all about those miles (#stravadontlie)
Special T Claps to Beaver- still coming out and getting stronger each day as he continues to recover.
Thanks as always gents for allowing me to lead- twas an honor!
On a Foggy Monday morning, 9 PAX gathered to start their week off right.
At 5:31, 2 additional PAX (including the Q) screamed in on three wheels, and we got going. Here’s how it went:
Mosey to Gateway
– SSH (15)
– Imperial Walkers (15)
– Mountain Climbers (15)
– LSS (15)
THA MAIN THING
– Mosey to 51/Strawberry
– At the intersection
– Head left towards Davie Park stop at each light post to do alternating exercises:
– First light 10 Merkins
– 2nd light 15 LBCs
– Meet up at the park entrance
– Mosey towards the soccer field and get in groups of three/four
– Two Stations
– Station 1: Burpees
– Station 2: LSS
Partner at each station, while the other one runs suicides on the field
Halfway through we audibled from the regular soccer field to the fancy one because well…. Turf
Mosey to the bottom of the hill
AYG back up to 51
Return to Gateway Academy by way of Route 66:
Start at the first light post with one BombJack
At each light post add a rep (two Bombjacks, three, four, etc.)
Bennie has Q next week
The Eagles won!
So we had a great crowd that showed up the day after the Super bowl (Fly Eagles Fly)- everyone must have heard my call to put down the Bacon wrapped Jalapenos the night before (true confession- it was me guys. I was talking to myself).
We struggled to get off the ground however, seeing as the Q almost didn’t make it- let me explain:
So Lois and I clown car, and being a much better friend than I am, he agreed to attend my Basecamp Q. So he shows up at my doorstep, I jump in and we are off…… for .20 of a mile where we have to pull over and check his back tire. Yep…. Flat.
After a brief conference, it was agreed upon that we would try to get his car back to my house and take mine, but just in case Lois didn’t make it, I would run back and get my car. So I’m running pell mell back to my house in the middle of the road being followed by Lois on three wheels.
Long Story Short, we made it to my house, got my car, and broke a land speed record getting us to Basecamp only one minute late.
This was a strong showing for a hard workout- at the end of the day we had over 2 miles running but no complaints (Minus Fireman Ed… but being an experienced Q that’s more like white noise now).
Special T-claps go to Mad- he didn’t bat an eye at the prospect of a moving workout with a ruck on. Dude’s stone cold mean.
Little bit of grumbling as we headed towards the soccer field- the prospect of dampness will do that to any group of PAX. Thankfully some friends pointed out that the turf field is right there, so we got our professional on for a few minutes.
Also apologies on the numbering off- definitely a Q-fail on my part.
T-claps to anyone who pre-ran with Bennie- that guy has turned into a machine heading into half marathon/marathon season. Seriously, if I need to pick a person who has to run non stop over a certain amount of speed for a certain amount of time (think the movie SPEED with the venerable Keanu Reeves)- Bennie is on my short list.
I’m sure I missed something- let me know in the comments.
Thanks Goonie, Thunder Road, and Bennie for letting me Q- while Mondays are usually my day off, I couldn’t think of a better way to start out the week than in the gloom with this crew.
Days after the arctic cold left, 7 PAX came on down to the scout hut to participate in Gumby. Here’s how it went:
Luke 12:22-29 “Do not worry”
We talked about how we are called not to worry by Christ- and how if he is taking care of the sparrows, how much more will he care for us and our families even during the hard times.
I so enjoy this group of guys who show up ready to recover from the crazy beatdowns we inflict upon ourselves. It was a good mix of regulars with one PAX making a rare appearance.
That said PAX, the Mouth jumped out of his car ready to workout since it wasn’t so cold- but then promptly headed into the climate controlled scout hut with us for Gumby. Hmmm…
Kudos to all the Pre-Runners- Arena, Madison, Paper Jam, Lois and myself all took advantage of the milder weather to get a warm up in.
Thanks guys for your patience as my verbal commands were not very crisp, and kept coming out in a discombobulated manner- but they somehow were able to manage. When you mix up arms and legs as you are calling out stretches, you know it’s a day on the struggle bus.
Workout music today was an Amazon Music playlist called “Breezy Summer classics.” Fittingly, it began with Bob Marley, and “Three Birds,” really driving home the point from our devotion today to not worry (and not even intentional).
Thanks Gents for showing up to the most unique AO in Area 51. Gumby has become an essential in my workout regiment, and I was honored to lead this time.
On a cold, blustery morning, 7 PAX entered the warm and toasty scout hut to recover from the week’s beatdown. Here’s how it went down:
The main thing
A good solid group this morning. Not a lot of mumble chatter initially, but upon beginning our Warrior poses, in order to ensure the PAX had their hips in check for Warrior 1 I referenced’ that your hips don’t lie… and being one of Paper Jam’s favorite songs, he proceeded to sing the whole song (not really) and that became the consistent theme of the workout. Thankfully the music selection was themed more around “relaxing Yoga instrumental” as listening to Shakira can be stressful.
Kudos to the pre runners this morning- it was a bit too cold for my taste.
New Moderate Running workout on Thursday Morning at Socrates Academy. See Madison for details.
Paper Jam leading a workout Thanksgiving day 6:30 at the fountains at Blakney Shopping Center
Joe Davis run, coming up, check the Preblast for a coupon code.
Thanks Paper Jam for the Take Out.
On a gloomy Thursday morning, 7 PAX stumbled through the cold and the rain to make their way to Peak 51.
After fruitless attempts to sway the Q to calling an audible to Brakeman’s we got under way:
On another textbook muggy Wednesday morning, 8 Pax ventured out to Conviction. Here’s what we got into:
15X Mountain Climbers
15 X LSS
Running stretches to the Sidewalk
Dora- Partner 1 Run! Partner 2 run to baseball field and back
100 X Merkins
200 X Squats
300 X LBCs
Once done, mosey on over to the hill for some:
Bottom of the hill: Burpees
Top of the hill: Jump Squats
Peoples chair- Ear Flappers
Snake Run to bus parking lot
Stretch it out
There was some trepidation on my part- In my year of F3 Experience, I have never Q’d outside of the comfy confines of area 51- heading into Union County felt like a whole other world (even though Conviction is closer to my house than most Area 51 workouts).
However, my fears were soon put to rest as upon arriving I saw a few familiar faces- mixed in with some new ones.
Another muggy day- it was especially hard for me because Wednesday’s are normally devoted to Gumby, which comes with Air Conditioning.
The Mumble chatter was STRONG- everybody made sure I knew how they felt about Dora and her explorin ways. Shake and Bake was especially not happy about having to run between “hatchet row”
Finally, a Snake Run where the PAX listen and go at the speed asked of them. First time it’s happened in my time Q’in
F3 Golf coming up
Horsehead is on at Outland, and Bernakey is on in Monroe. E harmoney SHOULD’VE done overdrive, but Woody took it
Nomad has Q at Conviction next week
Thanks Bullwinkle and Site Qs for having me out- I’ll be heading back your way soon.
On a muggy Tuesday morning, 17 PAX made their way to Skunk Works for a beat down. Of course, I had to oblige:
To the rock and back
20 KB Swings
15 Imperial Walker Squat
20 Good Mornings
15 Mountain Climbers
Partner up for Catch me if you can (Church Loop)- but 10 Jump Squats instead of merkins
Meet at the front doors
Partner 1 runs the church lap, and Partner 2 starts with the below exercise, and flapjack:
Round 1:Overhead Press
• Round 2: High Rows
• Round 3: Goblin Squats
• Round 4: KB Merkins
• Round 5: Your Choice
Mosey to the square
Called Exercises, then run up and down steps
Exercise 1: 20 One Arm swings Ten each
Exercise 2: 20 Lawnmowers ten each arm
Exercise 3: 30 LBCS
Mosey back to Launch for some Mary:
15 X LBC
15 X Flutter
15 X American Twist
What. The. Heck.
After having a beautiful week of weather last week, and perfect weather for Fletch’s triumphant return last week, I walked out of my house this morning into fourth of July weather in October. At that point the weinke wasn’t changing so I rolled with what I had.
The Imperial Walker Squat was a failed experiment- for some reason I absolutely love this little random modification, but it is never well received in the COP- feels like the PAX are just not up for a cadence count that goes up to four
Had a little mumble chatter prior to our Catch me if you Can run, but once we arrived at the church it died down significantly.
Not coincidentally around the same time the Swamp things emerged- you know that moment in the workout when everyone is soaked in sweat- yes because of the workout, but mostly due to the humidity. Happens all the time in the summer, so it felt like welcoming back an old, somewhat unwelcome friend.
Smokey was out in front per normal in group one of the church run- Sanka was frantically trying to keep up while discovering that Smokey’s way to skinny to draft off. Not sure who was leading the pack in group 2 for the church laps, but Dollywood was looking strong hitting the stairs.
T-claps to Chin Music and Baracus for the pre run- as well as anyone else I may have missed.
Friday night Poker Night at Lex’s house 9:00PM- he lives in Providence Plantation, hit him up on Slack or Twitter.
Let them Soar 5k- November 4th Benefiting the Exceptional Foundation details are on Twitter- Speed for Need will be there pushing Chariots. Sign up here: https://letthemsoar5k.racesonline.com/register
Thank you Site-Q’s for allowing me the opportunity to lead. Skunkworks has played a huge part in my growth over the past year in F3, and it’s an honor to Q one of the hardest workouts in Area 51.
Another Monday morning in the gloom- another opportunity to start the week off right at Base Camp.
After a little bit of scouting around the neighborhood to make sure what I had planned would work, 16 pax circled up, and after a detailed disclaimer, and Admiration of how the sweat glistens on YHC by the PAX, we got it going:
Mosey to the front Parking lot
15 Imperial walkers
15 Mountain Climbers
Head out of the parking lot down Wood Fox
Left onto Rounding Run
Dynamic stretching- Heels, Toes, Butt Kickers, High Knees
Park it at the top of the hill after Rising Run
Triple 5s on the halfpipe:
At the top of the hill, 5 LBCs
Bottom of the hill, start with one Merkin (add a Merkin each time you reach the bottom of the hill)
Top of the next hill, 5 LBCs-
Repeat until you end with 5-5-5
Repeato, but with LSS, CDD, LSS
Snake Run back to launch (or because of Q-Mutiny, to the Middle of Woodfox, and mosey the rest of the way)
To the wall for the people’s chair plus air presses
20 LBCs, 20 Flutter kicks, 20 Rosalita
When asked to Q, I asked Drano what the breakdown for Base Camp looked like, and he mentioned somedays look more like a bootcamp, some days morel like a running workout. Seeing that I was born out of Mountain Goat, I leaned towards more running- Strava had us at 2.8 miles.
Goonie seemed to think this workout would’ve been a better off on a Tuesday at Fast Twitch- even as he led the pack for most of the morning. I personally am of the mindset that the “moderate workout” phrasing is more like a… suggestion.
The Mumble Chatter was loud and rowdy today- aFireman Ed and Simba were admiring how I was glistening from my pre-run sweat-I admit it’s a problem. However the further we ran, the less mumble chatter I heard. Interesting how that works.
The triple 5s was a combination of sevens and a triple nickel on a half pipe (if some name has been coined for this already, let me know) and it was a smoker.
The idea was for the snake run to be at mosey pace back to launch, but as Insomniac pointed out it seems once the run starts, mosey turns into AYG. Thus, with a quarter of a mile or so left, the Snake Run fell apart, and turned into a slow mosey back.
F3 Golf October 27th
Isabella Santos- this Saturday with the Speed for need Chairs (sign up here: http://5kforkidscancer.com/register)
Gumby its one year Gumbyversary tomorrow!
Come enjoy the most unique workout in Area 51-included tomorrow will be:
Thanks so much Goonie and Drano (even if you had to leave for a “meeting”) for the opportunity to Q-always a pleasure. I can’t think of a better way to hit the week running than Base Camp