We finally got a little warmer temperature this morning, but the conditions were still wet. This must be one of the rainiest winters on record! Nevertheless, most men still in the habit of long sleeve and toboggan hats, and John Deere looked like he was dressed for a hike in the arctic circle. So there were 11 of us that met at the VSF (when are we getting a real flag anyways?). DDs skipped the disclaimer as we had a group of old pros, and got things started a few seconds early to get some extra value for the dollar.
The Thang:
10 burpees in parking lot
Mosey around parking lot side steps, high knees, squats, backward jog, heels to butts, lunge walk fwd & backwards, up the hill.
Circle up in bball court for COP:
20 of everything:
Mosey to upper parking lot
Square of death 20×20 grid
Cardio:
80 yd sprint while partner completes 10 mercin, wide arm, diamond, dips. Repeat x3 Mosey back thru campus stopping for people’s chair 60 seconds, balls to wall.
10 knees ups on wall
10 dips
10 dercins
Finish w bear crawl alley – 30 yd bear crawl thru road cones serpentine style.
Moleskin:
Announcements:
Posted on behalf of Teddy
The Thang:
Short jog to the center of the Stonecrest parking lot.
Circle up for warm up
· SSH X20
· Imperial Walker X15
· Squats X15
· Merkin X19
· Carolina Dry Dock X15
· Mountain Climber X15
Mosey over to the fountain area and find some wall for strength training
· 3 sets of the following (3rd set X10)
o Merkin X15
o Step Ups X15
o Dips X15
o Derkins X15
o Knee-ups X15
Mosey over to Firebirds Restaurant and partner up for strength training/cardio
o 75 Burpees between partners while other partner runs approx.200 yards (rotate)
o 100 Monkey Humpers between partners while other partner runs approx. 200 yards (rotate)
o 100 Merkins between partners while other partner runs approx. 200 yards (rotate)
Mosey over to the movie theatre parking lot for some cardio and split into 2 groups
· 100 yard sprint X7
Mosey over to side parking lot for some core – Merry
· LBC X20
· Dolly X20
· Freddie Mercury X20
· 6 Inches – 1Min
Moleskin:
Great seeing some warmer temps. this morning, as it brought out 23 highly energized PAX. Thanks to all for coming out and pushing hard. I was truly excited for the opportunity to lead the PAX this morning, so a special thanks to Fraser and Madame Tussauds.
Announcements:
· Long Haul On Q at Devils Turn
· Mud Run Registration is back open – sign up asap if you want in.
It was a wet and foggy morning, but 17 men were destined for greatness none-the-less. No new guys….let’s go…..
COP:
Mosey to side of church by the lovely fake grass knoll
Plank series: (remain in plank for entirety)
Circuit:
Partner-up:
Short mosey to medians
Partner combo work: (LBCs to wait on 6 after each set)
Mosey to playground
Circuit:
Sprint work:
Mary:
1 minute left…..10 HR burpees OYO…..Done
Moleskine:
All too often we forget to work on building up our strength while we sprint like madmen from place to place. I certainly appreciate the cardio, it’s key, but i’m starting to feel like skinny arm Rob Lowe. Today was meant to pound on the upper body; hopefully it was both hated and loved by the Pax. Impressed with everyone’s resolve to push through today; not that I would expect anything less.
I was smoked at several points during the workout and regretted some of my ill-advised calls (primarily during the plank walk into bear crawl and crabwalk combo. Shoulders are hurting.
Some observations. Lobster Roll continues to beast; Alf is a monster (planked while myself and BOG both did derkins on his back); Mermaid can do limitless merkins; Scabby and Sacagawea are fast!; Hops doesn’t really tire (#stamina). I’d also through YL, Boutique and Margo into the staying power camp. Welcome Van Pelt from Winston-Salem. Great work men.
Meaningful takeout by Mermaid. Aye!
22 PAX carved their way through the fog to arrive at South Charlotte Middle School Parking lot where it appeared about 5-6 Pax were doing pre-KB workout. At exactly 0530 the workout began and went something like this.
Merkins x 50 then plank while waiting
Run to Track and Circle up in field (SSH x 25, IW x 25, MC x 25)
On the Track (2 laps – 800) in 3:00-3:30 and Merkins x 25, rinse a repeat (that’s a quick mile for those keeping track)
The THANG: There and Back Pyramid (4 exercises at each side)
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 5 –
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 20 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 5 – BACK
Plank Walk x 25 yards LEFT, Plank Walk x 25 yards RIGHT
Circle Up on Your Six: Protractor of varying degrees, Mason Twist x 15, Freddie Mercury x 30
Partner Wheelbarrow x 50 yards (flap jack as often as needed) THERE
Partner Wheelbarrow x 50 yards (flap jack as often as needed) BACK
Uh, is it too late for the disclaimer: “I am not a professional, modify as you need, if you must…”
Mosey to the Wall – 1:30 minutes includes Air Press x 30
Count-o-rama, Name-o-rama
Prayer Send off by Semigloss – great words!
Moleskine:
My first Q at Death Valley was a good one. Thanks for the opportunity. My goal was to put together kind of an awful workout. The reps we got in today were smoker worthy and hopefully the shoulders, arms, legs, chest are feeling good today. A lot of good pax out there today. There was some mumble chatter but overall we all stayed together the whole workout as we kept to the track and field for the majority of the 45 minutes. I forgot to record the name o rama but got the majority. The 3 un-named pax please reply below…Hannibal did I see you out there?
Announcements:
Hit Indianland for Mud Run Training
Sign up for F3 Golf event scheduled for April 30
Thoughts and Prayers to Zip as he recovers. He has moved out of ICU.
18 PAX eagerly left the fartsack a few minutes early, as they do every Tuesday, for a little stretching of the legs at the weekly edition of #F3FastTwitch. After the obligatory lap around the parking lot to pick up Brady, we were off.
The Thang: Jog out to 51 and head south to Calvary, stopping along the way for SSH x20 and Mountain Climbers x20. Swing around the church parking lot from the 51 entrance over to the Rea entrance.
Use the hill at the Rea Rd. entrance for Triple Nickel with 5 burpees at the bottom and 5 burpees at the top. Recover with a few much needed 10 counts.
Head up Rea Rd. back to 51. LBCs x25 IC to catch the six. Continue back up 51 to Cary Ridge Rd. for a little interval / speed training. Run the loop thru Carrington at a fellowship pace, but stop at each side street (7 total). Run the side street at 80-90% AYG, then recover mosey (note that TL and Brady’s recover pace is the same as YHC’s AYG) back to the main loop and perform the called exercise:
Line up single file for the ceremonial Indian Run back to the school.
Moleskin:
The numbers at FT are steadily climbing as is the effort and performance of the PAX. The suck is contagious. The PAX is sticking together through these longer runs more and more – a testament to the hard work being put in each week. The only real separation issue was in the IR, which falls on YHC for attempting a single file IR with 18. Spackler suggested stopping for burpees to close the gap, but Chelms nixed that. Glad to have Bushwood out as a site FNG, nice work out there. The final tally was 5.8mi – not quite enough to take us south of the border, but it felt close enough. Thanks to Haze and TL for the opportunity to lead, and to Chelms for the take out.
Announcements: F3 Golf Sign-ups, Brain Cancer 5k/10k at Marshall Park, HDHH at Ballantyne Mellow Mushroom for Nicaragua Bridge Project. Check website and twitter for details.
A Solid Pax of 21 gathered in the lot totting Bells of various shapes and sizes. When the clock struck 5:30 they were disclaimed and got down to business. Circle up in Parking Lot for Warm Up. Tight circle for COP was an attempt to avoid further damage to the soggy grounds and to keep the PAX Dry. The later was foiled when the sky opened up during the Chest Press.
SSHx20 – 20 swings OYO
Imperial Walker x20 – 10 Cleans Each Arm
Merkinsx20 – 10 Snatches Each Arm
Wide Arm Merkins x15
Partner up with like size bells. Catch me if you can farmer carry to benches with 5 Diamond Merkin chaser (TR took us off-road to cut the corner and to add some danger)
Doubles: P1 runs to top road and back (approx. 200yds) P2 Performs Double Bell Exercise (Flapjack) x 3 Rounds
(Audible to shorten run to 100 Yards and go down to 2 Rounds after the Double Swings)
Various plank and Mary to wait on the six (Plankarama, leg hold, lbcs)
Double Exercises Performed
Double Bell Swing
Double Bell Rack squat
Double Bell High pull
Double Bell Chest press
Double Bell Shoulder Press (seesaw)
Singles- P1 does exercise on bench X25 Reps P2 is on the bell – 100 Bell reps combined
Rd1 snatch (step upsx25) _Flapjack to 100 Snatch combined
Rd2 teabag (derkinsx25) audible to 50 combined Teabags
Back to parking lot Farmer Carry (with 5 diamond merkin chaser)
1 minute over (apologies)
Namarama (possible name change for Clippie due to a failed attempt to rename himself Mountain Boy) – New name still pending – although Duggars appear to be the early favorite.
Announcements-
Sign up for Golf if you can make it
Moleskine.
It was a reasonably warm morning with a minute chance of rain, seemed a perfect day for doubles with some wooden bench work mixed in. Lucky for our LIFO HighTide, our warmup began right in the parking lot as he rolled in somewhere between SSH and Merkins. Plan today was to get warmed up properly – thanks to swings, cleans and snatches then roll right into double bell work. Nothing makes your current bell feel lighter than working out with two bells. Had to audible several times along the way this morning, so thanks for sticking with me. The P1 run was too long for P2 to be doing doubles, so we shortened that and reduced the rounds from 3 to 2 in order to get through the majority of the weinke. The sky opened up just in time for the double chest press – nothing like getting a face full of water while pressing kettlebells precariously above your face. At one point, someone asked if anyone had ever drown while participating in F3. Jury is out on that, but the rain did not stop the pax from wielding some heavy metal. In light of the slippery conditions, we opted for step ups in place of jump ups on the wooden benches. Maybe next time. Glad to have Hairband back from IR. Shout out to Drop Thrill and Freedom who were both getting after it this morning and for Squid for consistently posting just weeks after his first post.
Hope everyone enjoyed themselves out there this morning and thanks again for the opportunity to Q Skunkworks (the site that has something for everyone).
22 SOBs launched at 0530 from the Vine Restaurant at the Ballantyne AO and followed me blindly into The Gloom. Here’s what we did:
The Thang:
We headed towards the back of the corporate park.
COP – SSH X 20, Mountain Climbers X 20, Squats X 15, Merkins X 15
We headed over to the small pond with a bridge and lined up at the bottom of the hill. YHC called 7s – 6 burpees at the bottom, 1 Squat at the top; 5 burpees at the bottom, 2 squats at the top; etc.
Then we mosey around to the middle of the intersection on Rushmore Dr. and did the following:
– Run up the hill on Rushmore Dr about 100 yards SSH to wait for the six. Merkins X 15, LBCs X 15
-Run down the hill on Rushmore Dr about 100 yards High knees to wait for the six. Do high knee/burpee combo X 5, Wide merkins X 15, flutter X 15
– bear crawl up the hill on Rushmore Dr about 100 yards SSH to wait for the six. Diamond Merkins X 10, WWIIs X 15
-lunge walk down the hill on Rushmore Dr about 100 yards High knees to wait for the six. Do high knee/burpee combo X 5, CDD X 15, Dollies X 15
– Run up the hill on Rushmore Dr about 100 yards SSH to wait for the six. Merkins X 15, Heels to heaven X 15, In and out planks X 15, LBCs X 15
COT
Moleskin:
Glad to see it finally warming up in The Gloom.
Always a pleasure leading the men of Bagpipe this morning.
Announcements:
Sign up for Team Chepul race to raise money for brain cancer research.
Mud run registration has been extended. Sign up sooner rather than later.
The Ballantyne BRR team needs one additional driver. Let us know if you’re willing to volunteer.
March 11th Happy hour at Duckworth’s in Ballantyne to raise money to repair a bridge in Nicaragua.
15 PAX (ties a record) launched from the Vine on a perfectly fine morning to disrupt the quiet gloom of the Ballantyne Corporate Park.
The THANG:
Moleskin:
Announcements:
15 put both feet on their dry floor and stepped onto the wet dance floor that was F3TheMatrix to get sloppy at a block party
Jog through the swamp that was MRP to the lot for a brief COP
SSH x 25 IC
IW x25 IC
Mtn Climber x 25 IC
Merking x 12 IC
At some point during COP Floor Slapper arrives – causing complaints of his missed lap through the swamp…
So we go back through the swap to make everyone happy – shuffle left, shuffle right, high knees and proceed to the blocks
Partner up and line up on side walk for a block party
Partner 1 runs while Partner 2 dead lifts block – Flapjack x2
Partner 1 runs while Partner 2 upright rows block – Flapjack x2
Partner 1 runs while Partner 2 military presses block – Flapjack x2
Partner 1 runs while Partner 2 burpees with block – Flapjack x2
Mosey to the parking lot to find dry ground for some Mary
Flutter x 20 IC
LBC x 20 IC
Dolly x 20 IC
LBC right x 10 IC
LBC left x 10 IC
Return to blocks for a second round
Partner 1 runs while Partner 2 dead lifts block – Flapjack x2
Partner 1 runs while Partner 2 upright rows block – Flapjack x2
Partner 1 runs while Partner 2 military presses block – Flapjack x2
[wait for it] Partner 1 runs with block Partner 2 squats – Flapjack
Line up for AYG back to the lot
Moleskine
1) It was 40 degrees and not raining and what does the PAX do in the pre-workout gloom? Talk about how it’s cold and they don’t want to get wet. How quickly many of us forget our northern and midwestern upbringings…
2) Always a pleasure and honor to lead
4 regulars and 3 site FNG showed up to do the following.
4 station rotation of heavy bag work, punching mits, jump rope/sit ups, shadow boxing….followed by light sparring (no head shots). Each guy had the opportunity to go 2 rounds.
Welcome Strawberry, Heartbreaker and Beeker to F3 Fight Club, hope you all enjoyed and will come back. Still waiting on Spackler to show up since he gave me a verbal a couple weeks ago at Rebel Yell.
Chippy