We took a less common route on today’s Bagpipe adventure to learn, just who is John J. Delaney. (Answer below.)
After Tuck and I finished a peppy and quite artistic 5K (see Strava), 17 strong left the Vine and set-up for warm-up in the BBT lot.
Side straddle hops x 20
Imperial Walkers x 15
Mountain climbers x 10
Low, slow squats x 10
Peter Parkers x 10
Arm circles x 10
Mountain climber right arm high x 10
Mountain climber left arm high x 10
Fun Activity #1
After a duo of perilous street crossings a triple nickel on the steep, grassy hill on the east side of Ballantyne Commons with five squats at the top and five Carolina Dry Docks at the bottom.
Fun Activity #2
From there we slipped into John J. Delaney Dr. and huddled at the fountain. Once gathered, PAX were assigned 20 LBCs at the curb, 20 merkins at the next curb approx 30 yards aways. Continue with 20 LBCs, but reduce the number of merkins by 1 after each cycle ending at 20 LBC and 10 merkins. (200 LBC & 165 merkins). Needless to say, there wasn’t much mumblechatter during this suckfest.
Fun Activity #3
We crossed Johnston Rd and picked up Ballantyne Village Way to the Ballantyne Village deck. We ascended with a ladder of burpees, 5, 10, 15 and 20 at the top. We took the stairs to the street level and rushed home.
Fun Facts:
– Despite the pre-run Tuck led most of the way.
– Bucky asked why it’s called the triple nickel. That’s the price paid to a Catawba Native American for the land.
– Morning After is posts religiously and never complains. Props!
– Nard Dog, slept in and missed Swift.
– Meatloaf, glad to have met you today!
– Frehley farted.
– Paper Jam semi-cussed during prayer. It was awesome.
– Shrink Wrap was here for two workouts back-to-back. Keep coming! #Foxhole
– Tagalong swung iron and pushed it today, too! #Foxhole
– When is Cable Guy’s birthday? He’s been 49 for a while. #BirthdayQcoming!
– If y’all post FatCamp/Fight Club tomorrow, what out for Marlin’s haymaker! #fistbomb
– Loogie asked me how much running we’d be doing. I promised the normal amount. #2.5mi
– Wingman is back in the game. Glad to have you in the gloom. We are grateful for ALL the work you do behind the scenes.
Answer – John J. Delaney was a Congressman from New York.
5 pre-runners and one Soft Pretzel set-off for glory and adventure.
Lap around the school (.5 mi)
Warm-up
Side straddle hops x 20
Imperial walkers x 15
Mountain climbers x 10
Low, slow squats x 10
Peter Parkers x 10
Mountain climbers (right arm high) x 10
Mountain climbers (left arm high) x 10
Arch merkins x 10
Fun times #1
Bus alley, walkway
Backward run, turn& sprint the walkway x 2
Cut & run down the walkway
Find a spot between two poles, figure 8 around the poles and complete one burpee, repeat adding one burpee until we you reach 10. (55 burpees)
Recover on the wall, People’s chair with air press x 40
Fun times #2
Front of school
Partner 1 – 7 Bulgarian split squats each leg, 7 squats
Partner 2 – 21 donkey kicks
Rinse & repeat x 3
On the curb calf raises x 20
Plank jack x 20
Rinse & repeat x 3
Lap around the school (.5 mi)
Fun times #3
Wheel o’ Merkin
Speed session 20 yard sprints of backward runs, grape vines, shuffles, crabwalks, bear crawls, table top crawl and broad jumps.
Moleskine
I did not plan on a pre-run. I did not want to do a pre-run, but when four guys streaking down the lot call you out, you end up doing 1.3 at 7:35 mi pace! Ouch.
After yesterday’s trip to Kinetic Heights, I wanted to lay off the gripping and pulling muscles and focus on footwork and agility. I found some online inspiration for the figure 8 burpees and the final speed session. We hit 2 mi, approx. half was a short distance sprints. The crew was very tolerant of some of the less conventional exercises including the one-armed mountain climbers and arch merkins. Copay wowed with some amazing broadjumps, but some questioned his backward speed. Birdcage decided to do some extra burpees or miscounted. Ringer pounded out the wheel of merkin. Soft Pretzel blazed the early sprints. Fire Hazard showed site Q prowess, by volunteering Soft Pretzel and Birdcage for upcoming Qs. Special thanks to Fire Howard for covering a last minute Q at Stonehenge. This was me returning the favor.
Announcements
Today’s edition of Rebel Yell was not unlike the many before it, rocks, Murderhorn, merkins, Mary and wall work. It’s the little decisions that make all the difference.
The disclaimer was proclaimed and we took a quick lap around the cinema.
Warm-Up COP
Side straddle hops x 20
Imperial walkers x 15
Mountain climbers x 10
Low slow squat x 10
Peter Parker x 10
Mountain climbers – right hand high x 10
Mountain climbers – left hand high x 10
Activity #1
Top of the Murderhorn – 10 burpees
Bottom of Murhorn – 10 burpees
Up to the rock pile, find a rock and a partner
Partner 1 – run to pull up bars for 5 good ones
Partner 2 w/ rock 10 squats, 10 curls & 10 presses
3 X
10 burpees
Activity #2
Line up at bottom of Murderhorn, run to first streetlight and back to bottom
Freddy Mercury
Run to second streetlight and back to bottom
Dolly
All the way to the top
LBC, Rosalita while we wait for the six
Activity #3
10 burpees while we wait
Wheel of merkin
People’s Chair x 40 air press
Right leg high x 20 air press
Left leg high x 20 air press
10 burpees
10 merkins
Done
You know what grinds my gears?
– Cars, at least four interuptions due to vehicles
– Standing around – If you get done early, do some Mary
– Walking – humor me, jog
– blank stares – I get enough of that from my kids
Gear grinding aside, it was another stellar day in the gloom. We covered just north of 2 miles and managed a significant number of pull-ups, merkins, burpees and Mary. Shout out to the Respects – Van Pelt, Triple 7 & Chopper. Kudos to the unsung regulars – Loogie, Mighty Might, Chipolte, Mic Check, Goonie, Heartbreaker, Bucky and Cable Guy. For all those new guys – Fredo, Tiny Dancer and Cooter keep coming back!!
Saturday, May 13,2017: 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/
It was a foggy morning, but 14 men were undeterred.
Warm-Up
Side straddle hops x 20
Imperial walkers x 15
Mountain Climbers x 10
Arm circles x 10
Peter Parker x 10
Low slow squats x 10
One-armed mountain climber (each arm) x 10
Station 1 Tanning Salon Alley (Chest/shoulder)
20 merkins bear crawl across lot 19 Carolina Dry Docks crabwalk to start
continue until 11 CCD and 10 merkins
Station 2 – Chipotle Courtyard (Legs)
Partner 1 – 7 Bulgarian split squats each leg, 7 squats, repeat until Partner 2 runs around both buildings x 3
Station 3 – Wall work – Regal Cinema (Core)
From plank, touch the wall as many times as possible for 1 minute
On your six, flutter to wall tap as many times as possible for 1 minute
Rinse & repeat
Finale
10 Burpees, 10 merkins, 20 little baby crunches
Moleskine
It was another fine day at The Maul. I saw lots of new faces and everyone came to work. There was almost no complaining or chatter, even with some of the less common exercises. (You’re welcome.) If your are new to F3 – keep coming back! This is best way to get in and stay in shape.
Announcements
Warm-Up
Side-straddle hops x 20
Imperial walkers x 15
Mountain Climbers x 20
Sit-outs x 10
Partner Up
Round 1
Partner 1 – 20 swings
Partner 2 – 20 merkins
Flapjack
Partner 1 – 20 swings
Partner 2 – 19 merkins
Descend the ladder until 20 swings, 10 merkins for a total of 200 swings and 165 merkins
Walk to the outside classroom
Partner 1 – 20 Box jumps/step-ups
Partner 2 – 20 Goblet squats
Flapjack
Partner 1 – 20 Box jumps/step-ups
Partner 2 – 19 Goblet squats
Descend the ladder until 20 Box jumps/step-ups and 10 squats for a total of 200 jumps/step-ups and 165 squats.
Moleskine
What do you do when there are nine dudes and seven kettlebells? Throw out the Weinke and try to keep it simple. This is not what I planned. However, I think this workout was actually harder than my original design. Swings, Merkins, Jumps, Squats – 4 movements for a complete work-out. The conversation was kept a minimum and the group powered through the ladders. I saw nothing but hard work and good form. (Well, our squats could be better.) Kudos to the “runners” who showed up – Teddy, Fahvre (JD10K winner) and Gumbo. Escobar is all about the gear – a Foxhole and Fat Camp regular. Frehley, high off a Clemson win, led the crew in some extra credit pull-ups. One-Niner showed fine form after his JD PR. Great to see Snooki at Foxhole, great work keep coming back! And finally, thank you to Argonaut for leading the KB clinic and inviting me to lead the crew. It’s always an honor.
Announcements
Check Slack and Twitter for Kinetic Heights and Race/OCR calendars.
At 6:00 AM, 15 of SOBland’s finest departed the Vine for a very “special” holiday workout. (Two minutes later Heisenberg shows up and everyone is gone. Sorry, dude.)
After a very slow mosey we arrived at the soccer field, (Hurry up, ladies!)
COP:
Side Straddle Hop x 20Merkins x 15
Imperial Walkers x 15
Mountain Climbers x 20
Reindeer Games #1 – Relays
Plank jump relay
Over/under plank relayReindeer Game #3 – Dodge Ball
Several rounds, some did burpees, everyone cheated.
Reindeer Game #4 – Tug-o-War
2 vs 2 and team vs team
Holiday Note From the Site-Q’s…Wild Turkey & JRR Tolkien appreciate all the PAX support this past year, dealing with blown-up Twitter feeds with our sometimes debaucherous marketing, coming out to support SOB Q’s and guest Q’s, and dealing with an occasional “workout” that looks like a 2nd F event than a 1st. And more than even the workouts, we have enjoyed transforming our friendships with you from early morning fitness acquaintances, into a dear set of friends who we can lean on in the best of times and the worst. Hey, blame it on a few Einstein Coffeeteerias. #tearyeyes We hope you have a wonderful Christmas, relaxing New Year, and looking forward to another great year for F3 and Stonehenge. The 4 YR Anniversary of Stonehenge is approaching, and we will be bringing back some of the original founders back on 1/14/2017 to Q so mark your calendars!
As always, if you have not Q’d a workout yet, Stonehenge is a great place to start, and any of us would be more than happy to help or co-Q with you, but you must sign up quickly as spots fill up VERY FAST: http://www.signupgenius.com/go/4090d4aaba729a46-stonehenge
NM:
- Wild Turkey shows up with Pink shoes to the workout… YHC stands corrected, they were “Coral” colored. Hey Wild Turkey, PRO-TIP: just so you know shoes are not unisex… they make Men’s AND Women’s sizes separate.
- JRR T came wearing a featuring a panda headband and T-shirt. It was like one of those cheap Halloween costumes with a plastic mask and smock.
- Wingman soared in the plank relay. He’s saved a lot of energy not posting for a few months.
- Amazingly, no one was injured during dodgeball which is almost inconceivable given the field was reduced to 7steps wide, and it was too dark to see. Hurt egos don’t count as true injury, otherwise 8 men would be injured #TeamWildTurkey
- To noone on Earth’s shock, Team Panda proved they were superior to Team Wild Turkey, in relay games AND dodgeball AND Tug-O-War! Despite being a man down! Hey, Pandas prefer bamboo, but aren’t afraid to snack on a few wild turkeys from time to time.
- The hardest part of the workout was getting PAX motivated to do anything other than speedwell the short distance to the soccer fields next to the Premier Lot. Surprisingly, the PAX actually wanted to carry back all the gear from the fields to The Vine which included 2x45lb kettle bells, and a heavy rope). From the mumble chatter the only reason this was done was to burn enough calories to be able to offset a light breakfast!
- Haggis brought his step-son FNG Coral … wait Livermush… no, Weiner Sleeve? Possibly the worse naming of an FNG YHC has ever seen.
- Nard Dog was heard asking questions about F3 Metro workouts in coffeeteeria…. stick with us another week man! Not all the Stonehenge workouts look like today! It’s just the holidays!
Announcements:
– sign up for New Year’s Day 17k Trail Race run 1/1/17
– sign up for Joe Davis Run 1/7/17
– mark your calendars Stonehenge 4yr Anniversary workout 1/14/17
– Throw a few bucks to the Wounded Warrior Project Fund if you can do it during this holiday season
Soon after I rolled in, Nard Dog and Voodoo appeared avec headlamps from thier pre-run. (Strong.) Last night I asked Voodoo to lead a clinic on the Turkas, err Turkish Get-Up, but the wet pavement gave me pause. Voodoo reminded me F3 isn’t for clean and comfortable (strong again). Our trio did some warm-ups in the open parking lot, but marking the smart move to reconvene under cover at the school main enterance. Joining us was Escobar (site FNG?), Frehley’s Comet and Loogie.
Warm-up
20 SSH
15 IW
15 LSS
10 merkins
12 Days of Kettlebells
Day 1 – Turkish get-up
Day 2 – Figure 8s
Day 3 – Goblet squat
Day 4 – Push press (each arm)
Day 5 – Snatch
Day 6 – Russian swing
Day 7 – American swing
Day 8 – Curls
Day 9 – Alternating swings (each arm)
Day 10 – Cleans (each arm)
Day 11 – Thrusters
Day 12 – Burpee/high pull
Moleskine
After crusing through day 7, I thought to myself, I’d need to come up with some extra exercises. However, it wasn’t needed. We did make it to day 12, but ran out of time on our way down the ladder. The crew was in good spirits, minimal bitching and everyone made an effort to complete the exercises (in thier entirety) in good form. Voodoo, no surprise, moved the most weight in the least amount of time. Nard Dog didn’t let the pre-run slow him down. Kudos to Frehley for pushing through the Get-ups, Loogie for posting to rehab that shoulder and Escobar for learning the moves on the fly.
Soapbox
Each Christmas, we all (myself included) get caught up in the commercialism and buy our loved ones a lot of stuff that they don’t need. Here’s 12 acts of kindness you can do this holiday season that will have much more impact.
Day 1 – Give to charity (pick a cause and give something)
Day 2 – Sign up to run a chartiy race, how about http://joedavisrun.com/
Day 3 – Leave a big tip (server earn less than $3 per hour)
Day 4 – Call a loved one.
Day 5 – Bake cookies for your neighbors
Day 6 – Take walk or hike with your kids
Day 7 – Complete a chore or project for your M without being asked/reminded
Day 8 – Compliment your boss.(Supervising people isn’t easy.)
Day 9 – Sign up to Q.
Day 10 – Go through your garage, closet or shed and donate stuff you don’t use.
Day 11 – Donate your old gadgets.
Day 12 – Say a prayer to forgive someone (or yourself).
Either a time machine dropped off a bunch of dice rollin’ street hoods from the 1930s or it was Maul-opoly! (It was the latter.)
After a the disclaimer, a brief demo of some of the more exotic exercises on the board and the a warm-up jog with the obligatory high knees, butt-kickers, bacwards run and side-shuffle, the PAX counted off and were given a pair of dice.
Each group would have a designated roller, the group advances the number of spaces (paper taped to the sidewalk) around the theatre.
Mediterranean Avenue
10 LBC
Baltic Ave
15 Toe-Tap Crunches
Oriental Ave
20 Carolina Dry Docks
Vermont Ave
20 Lunges (each leg)
Connecticut Ave
10 Jump Squats
St. Charles Place
20 Bomb Squats
States Ave
25 Squats
Virginia Ave
50 Calf Raise
St. James Place
20 Wide-Arm Merkins
Tennessee Ave
50 Mountain Climbers (IC)
New York Ave
20 J-Los
Kentucky Ave
20 Man-Maker Merkins
Indiana Ave
Run to top of hill 5 times
Illinois Ave
15 Tip-Toe Squats
Atlantic Ave
Run to top of hill 7 times
Ventnor Ave
25 Dolly (IC)
Marvin Gardens
25 Flutters (IC)
Pacific Ave
10 Partner-Slap Merkins
North Carolina Ave
10 Diamond Merkins
Pennsylvania Ave
People’s Chair with 50 air presses
Park Place
15 Burpees
Board Walk
20 Hand Release Burpees
Reading Railroad
1 minute plank
Pennsylvania Railroad
1 minute elbow plank
B&O Railroad
20 Maktar N’Dai
Short Line
20 Plank Jacks (IC)
Electric Company
Run and to the nearest street light
& do 25 American Hammer (IC)
Water Works
Bear Crawl to water pipe and return
Chance
1 minute Balls to the Wall
Chance
Go to Jail
Community Chest
Go to Board Walk and complete the exercise
Community Chest
Proceed to GO!
Do the exercise
Community Chest
Take a Ride on the B&O Railroad, Pass GO!
Jail!
Just Visiting = 20 Peter Parkers
In Jail = 20 Monkey Humpers
Luxury Tax
20 Low Country Crab
Income Tax
20 Donkey Kicks
Free Parking
10 Count
Go to Jail
Do not Pass Go!
Moleskine
Why is it so hard for grown men to count-off into groups? There’s always one group of two and one group of seven. (LPT: After you say your number, hold your fingers in the symbol of that number.)
My group got about 2 mi, but the distance will vary based on your rolls and the speed of your team.
My team got stuck doing the Maktar N’Dai’s, J-Los and LBCs more than once.
I felt bad for the team who had to run up the muddy hill.
I like this workout because it makes the time go fast, you stay in a group (no six) and it encourages fellowship.
I don’t like it that set-up requires getting up extra early, printing off the board, taping it and securing dice. (Party City does not have dice, Family Dollar does.) Thanks to Goonie who gave me a hand this morning.
Announcements
Jingle Bell Run 5k this Saturday www.jbr.org/charlotte
Joe David Run is Jan 7.
Is it me or our disclaimers sounding more and more like we are trying to coax the M into something iniquitous in the boudoir? “Honey, I’m not a professional, but I want you to try some stuff. It’s just a suggestion; I won’t make you do it. But, I want you to push yourself.” Weird, right?
13 men departed the Vine parking lot. How is that I have never heard of anyone eating there and there’s a delivery truck every morning. You didn’t hear from me, but it’s definitely a cosa nostra deal going on.
As I was saying, we left the Vine ran to the first lower level of the Ballantyne Village Parking Deck. Circled up for a little SSH (15 times) and the instructions were given. They were given like 3 times because no one listens. Here it is again.
Exit the deck by running/bear crawl up the grass hill
Run around the deck to the front entrance and ascend to very top
10 burpees
Run down, then up the stairs whilst farting as much as possible (or so it would seem)
Run back down the deck
Repeat AMRAP
We finished up with a merkin wave (1 – 5) at the bottom of the deck and Mary at the launch site.
FIN
NOTES
This is the time of year when PAX just don’t know how to dress. Madam T was wearing a snowsuit and Cheese Churd was sleeveless. Check the weather bros.
If I were to poll 100 people and asked them is it better to fart in a stairwell that you spend a significant amount of time or in the open air, I’m willing to bet at least 87 would say outside. The other 13 PAX, who all happened to attend today’s workout, chose the latter.
Thin Mint ran so much today, he wore out his shoes. Remember, he’s hurt.
Soft Pretzel seemed to be alone most of his run, I wasn’t sure if he was really far ahead or behind me.
MT, Bean and Frehley giggled like school girls the whole time.
MT’s Outback impression slayed and ended the workout. It’s spot on.
Announcements
Don’t be that guy who gets super drunk and close talks to all the Ms tonight.
Also, don’t get drunk and drive your car. Be safe.
You can bring toys and other donations for OST to the party.
Raffle tix will be on sale, too. Proceeds to OST.
First off, thanks to SiteQs, Dumpster Fire and Cheddar for the invite to Q the newly christened AO – The Big House. We’ve been chatting about a Pineville expansion for some time and it’s great to see it hatch. The team even provided me with a review of the site complete with map and AO goals. #bestpractice
The STREETS:
We began with the “long lap” a 1/3 mile jaunt around the park/baseball fields and COP.
Side straddle hops (jumping jacks) in cadence (IC) x 20
Imperial Walkers (think AT-ST, not AT-AT #wookiepedia) x 15 IC
Merkins (this is a derivative of American push-up) x 15 IC
Mountain Climber x 20 IC
Low slow squat x 10 IC
Plank Jack x 20 IC
The MEATS:
We finished the long lap and after re-orienting myself we found ourselves at the cones I placed earlier.
Beast (6 cones in a line, 6 of a called exercise at each cone, mosey back to start, wait for everyone to return, repeat 6 times)
Round 1 – Hand-release merkin
Round 2 – Bomb Squat
Round 3 – Carolina Dry Dock (Scorpion, if you’re a badass)
Round 4 – American Hammer (bear crawl to first 3 cones)
Round 5 – Freddy Mercury
Round 6 – Burpees
A variety of plank exercises were called while the vets waited on the newbies. Run back home.
The DEETS
A few observations –
1.) It’s getting to that point in the year when bros tend to stay in toasty cars until the last possible second. Just be sure to warm-up and socialize a bit, too!
2.) I had a LOT more planned for today, wall work, a derkin/split squat/step-up ladder and catch-me-if-you can. A combination of an unfamiliar sites and lots of new fellas prevented that additional work. (If you feel ripped off, you could have run with Dumpster Fire at 0500.)
3.) It appears, we were just shy of the 2.0 mi AO site minimum. Argh!
4.) Solid effort by seasoned vets Tuck & Fire Hazard. They were neck and neck for the lead all six rounds.
5.) Soft Pretzel may want to reconsider the poop avatar after dropping a deuce in the field. #Policecams #kidsplaythere
6.) Thanks to Snowflake who came from deep in Union County to support the new AO.
6.) Props to ALL the PAX for pushing through all six rounds. Tramp Stamp, White Collar, 1andDone, Cinnamon, Pvt Benjamin, Alice — KEEP COMING BACK. We like to say it doesn’t get any easier, you just get better!
7.) The AO is awesome. The place has a nice flat layout with benches, curbs, playground aequipment, baseballs fields, meadows, nature stuff, water slides, orange Fanta in the water fountain. (Ok, maybe not the last two, but it’s a great place.)
Announcements:
Joe Davis Run, 1/7/2017– F3 is involved because our brother, Rock Thrill, lost his brother to addiction and this race was founded in order to raise awareness about the effects of addiction. Read all about it at the link. Also, if/when you sign up…make sure you sign up for the 10K. You call can do it.
Operation Sweet Tooth – As most of you know F3 Olive’s daughter died suddenly about 6 months ago. He is from Isotope. Operation Sweet Tooth is a non-profit organization created to honor her memory by bringing joy to other kids. We are pushing a drive for donations of toys for Operation Sweet Tooth to benefit Alexander Youth Network. Specific details to follow regarding what to donate.