Reese Bobby: Yep, I guess things are just about perfect… it’s making me feel kind of itchy…
Ricky Bobby: How ’bout we go [run the Wiggler]?
Don’t get itchy! Come run The Wiggler. Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. NASCAR pace…
**TalladegaNights: The Ballad of Ricky Bobby
19 PAX came to DMZ where we ran and did partner work on the half pipes across S. CLT.
The Thang:
Elbows for 1 minute, waiting on Kirk (LIFO per usual)
Run to Town/Country & one of the Sharons intersection. Squats to wait.
Run to Governor’s Square halfpipe. Partner up, A runs up 1 way and does 30 merkins. B runs other way and does 10 jump squats. Meet in the middle for 10 hand release merkins. R/R X 3.
Run the loop around Governor’s Square. Get to a random stop sign. Same partner for token Swiper:
A runs backward. B does 3 burpees, catches A and flajpack. Run to Chevington, run back to stop sign/repeat (X2).
Some Mary with a bit of complaining by Agony of all ppl.
Run back to COT for more Mary.
Naked Moleskin:
Agony’s washboard abs need no introduction. No wonder he hates wasting time on Mary.
“Run to the rectangular street sign” was bad leadership. The sign was a 2nd floor bathroom light. Thanks to Kirk, no peeping Toms went to jail this morning.
Sun Dancer mumbled something a couple of times. Couldn’t ever hear him since Iron Mike mumbled louder. Couldn’t understand him either.
Vision Quest still rocking the headband. Bout Time still rocking the ‘Boggon. Orlando still rocking BRR shirt 2011 (me too).
Strong work by all. I’m Qng Death Valley Wednesday so come there. It’ll be worth your security deposit.
Thanks Bushwood for the opportunity.
If he wanted a better title, he would’ve posted his own backblast!
12 men gathered on a colder morning than seemed necessary. We did some of the following:
Gentle warmup mosey to the normal warmup parking lot.
SSH, IW, MC, the usual – with 5, 10, 15, 10, 5 burpees mixed in. Seemed a little excessive for a warmup, so we’ll call it a COP.
Mosey (We may have walked. Runstopper is hurt.) over to the hotbox wall.
Hand slap merkins, lots of People’s Chair, some BTW. Runstopper tried to ruin us with a 5 minute People’s Chair, including 150 (in cadence) arm raises. Some exercised their right to modify as necessary.
Back to the scene of the COP. Runstopper unveiled weight plates, and off we went for hairburners. It was still partner based, and he wanted the non-hairburning partner to do something. I saw a guy doing squats, but many of us, again, exercised our right to modify as necessary. Hairburners are terrible.
Back to the hotbox for what was clearly a time killing exercise. 20 step ups, 20 dips, 20 derkins. Three cycles.
Slow mosey back to the cars (in our new and improved, break-in proof location).
No matter what is planned for this week, YHC will look like a hero providing the track is not involved. This is YHC’s first Q at #F3FastTwitch with practically zero familiarity of the Rain Tree streets. Look out…
Below are some highlights to expect on the Rain Tree streets:
* 1 mile warm-up run
* 2 mile Triple Nickel
* Partner running on Rounding Run Rd
* some other stuff if time permits
Will cover 6+ miles.
Two minutes till 5 AM and only Happy and I are in the parking lot. Then Double E, Kiefer and Short Circuit all pull in together. We get enough time for Double E to tell us he broke his knee cap the night before playing basketball. Instead of sympathy, we feel hope. #restrictorplate #brotherhood
The Thang
Left on Lake Park Dr all the way down to Unionville-Indian Trail road for a little more than a half-mile warm-up run. Short Circuit comments that EE must not have been completely lying as SC and I were ahead of him.
Partner up by speed for Catch Me If You Can all the way down Lake Park Dr. Partner 1 runs while Partner 2 does 10 squats and then sprints to catch up to P1. Flapjack until you reach the end of Lake Park Dr. EE instructed to do 20 squats as I don’t believe his story on a hurt knee. He actually refuses and then runs with me most of the way. Maybe he wasn’t lying. Collect the six until all have reached the end of Lake Park Dr.
Mosey to the center of town for intervals. Instructions are: 1) Sprint down Creft Cir to Balsam St at a faster than normal pace. 2) Left on Balsam St and run Balsam St at your normal pace. 3) Left onto Creft Cir and sprint at a faster pace until Meeting St. 4) Left onto Meeting St and do a cool down pace.
Repeat the interval for 3 times. And then we discover that EE has managed to overcome his broken knee and has removed his restrictor plate. Pick up the 6 when done.
CMIYC for all of Creft Cir. EE and Kiefer doing half the Circle as EE needs to bail. SC and YHC going full circle. Happy was in taper mode as he has a 10K in New Orleans coming up. Gather back at Clock Tower when done.
From Clock Tower, sprint back to parking lot.
7 MOM
Extended Protractor
LBCs x40 OYO
Extended Protractor
Flutters IC x10
DONE!
COT
Thanks to Short Circuit for taking us out. Prayers for a safe Marathon for Crab Legs, Half for Mayday and 10K for Happy.
Moleskine
I got 5.8 miles for this one. Expected slightly less than 6 with the extended CMIYC stops along the way and we finished earlier than I thought.
EE was hurting to begin but I think we ran it out of him by the end.
Thanks to Short Circuit for the push.
Who was that breathing down my neck on the sprint to the parking lot? None other than Kiefer. Great push.
Happy came out to loosen up the legs before his 10K. Always great to have you out brother. Prayers for a safe 10K. Run hard, Run fast brother.
This #F3Gump seems like a thing. Some Site Qs are needed if we want to formalize.
Appreciate the hard work and good pace this morning.
Glass Joe
9 men made the wise choice to post at Day Zero and were surprised to see YHC have the Q. We circled up in the field out back and the disclaimer was given. Here’s how the rest went down…..
The Thang:
COP:
SSH X 10
IW X 10
Merkin X 10
Mosey down Pineville-Matthews road to the Charlotte Catholic high school parking deck. (1.5 miles)
Parking Deck Suicides – Run up the deck and a burpee X 10 each turn and return to the bottom. 4 turns total. Once finished, ran back for the six.
At the top of the deck: 5 burpees, run to the bottom of the stairs and return back up the stairs for 5 more burpees.
Mosey to the bottom of the top ramp, 20 donkey kicks and sprint up the ramp.
We left the deck down the stairs and moseyed over to the hill behind Cabo’s for 7s. 6 merkins at the top, 1 jump squat at the bottom; 5 merkins at the top, 2 jump squat at the bottom; etc.
We then crossed Carmel road and moseyed over to the “the pit”. Bear Crawl down the hill, through the pit and back up the hill.
Return to McAlpine Elementary and lined up across the basketball court for Merkin Ladder Sprints. Sprint across the court 10 merkins, sprint back 9 merkins, etc…. down to 5 merkins
Circle up for Mary: LBCs X 20, Heels to Heaven X 20, Freddy Mercuries X 25
COT
Moleskin:
I have never had the privilege to post at Day Zero before, but had plans to meet mermaid there today for some 2nd F breakfast afterwards. Mermaid tweaked his knee and asked YHC to cover him at Day Zero at about 10 am on Friday morning and I’m always willing to help a Brother. With no time to scout out the site, I went with what I was familiar with… Centurion.
It’s a 1.5 mile run to the Charlotte Catholic Parking deck and Paper Jam was giving me dirty looks about half way there.
The guys were pushing hard at the Parking deck. There are a few more turns in that deck than I remember.
My plan for the Pit seemed like a good idea until half way through the pit, I realized there was about 2 inches of mud to crawl through. I Q’ed it, called it and must complete it. I wasn’t backing down from a little frozen mud. The PAX on the other hand, were much smarter.
It was a pleasure leading the men in the gloom.
Special Prays for Mermaid on his knee and Mighty Mite and his family on his grandmother passing.
Announcements:
Balrog March 3/12– Sign up today. There are 5, 7 and 11 mile options. http://f3nation.com/2016/02/26/preblast-sob-csaup-balrog-march-12th-2016/
F3 5 Year Party – Uber Clown Car leaving from the Vine
F3 Overnight Hike- Heartbreaker and YHC is Qing. Most likely camp 2 nights and hike 3 days 20-30 miles somewhere on the Appalachian Trail
So this was my first Q at Stonehenge. It was about time I stopped freeloading. I appreciate the opportunity to lead. It appeared from Twitter that there was some #F3DayZero jealously. Radar in particular really seemed to care. He really is a warm teddy bear after you get past that extra tough exterior.
A request for Kettlebells was made the day before. It appeared most of the Pax ignored the call or need to go out and buy one. Luckily Lugie brought enough for everyone.
The 6:00 bell came and off we went towards the pond. We stopped in the parking adjacent to the pond for a quick warm up.
Disclaimer was given and from what I saw several heeded the warning of “modify as needed.” A quick demonstration of the Prison Cell Merkin Burpee was shown. I did some reading on the F3Nation.com site last night to find a few new exercises. We did ten of these. I would say it was a small success #changeishard.
From there we mosed down to the walkway where the pond loop and nature trail meet. We counted off in threes. Three rounds of pull ups x 12, kettelbell swings x 21 and one full loop around the pond .3 miles. I borrowed this from a Crossfit exercise. Congrats guys you are now all Crossfitters. You must know walk around with your shirts off Metro style. We did a pretty extensive plankorama while we waited on Haggis to perform perfect form #weallwanttobelikeHaggis.
From here we crossed over the bridge leaving the kettlebells to the base of the road in between the Bank Of America and Lance/Synder buildings. Wanted to do a proper send off for Fire Hazard for leaving BofA. Congrats on the new job. 7s were called going from the bottom of the street to the top of the hill where the bridge starts. At the bottom do 180 degree jump squats. At the top hand release merkins. Do one jump squat to start followed by six hand release merkins. With a twist. I did not want everyone that missed out on the Haggis beatdown from yesterday of 130 burpees so at each building entrance going up and down you stopped to do five burpees. Sneaky way of getting 120 burpees in if you did all six rounds.
Time was drawing near so we collected the six and mosed back over to the field by the pond. We circled up and planked. The instructions were either hold regular plank or elbow plank. One Pax would do five merkins while everyone else held plank. This continued until it came back around to where we started.
Last Mary exercise was Captain Thor. Lots of groaning from the older Pax in the group. #GrumpyOldMen. To do Captain Thor you do one real sit up followed by four American Hammers. You continue doubling the count so 2 sit ups followed by eight American Hammers. We got to six sit ups and you guessed it twenty four American Hammers.
Collect the kettlebells and head back to the AO. Time is up.
Moleskin: Not sure about Bean’s thinking. It is too cold to wear shorts so he wears tights with no shorts but does not wear gloves. Sneaky way of getting out of the exercises.
Outback must not like us because he flew out of the parking lot before BOM. He was very spry on his merkins doing hand clap merkins. Counting must be different in Kiwi land also.
Commish has some great rotation on his 180 degree jump squats. #MustHaveBeenAGymnaist.
Cheddar learned how to use a kettlebell today. Great job on the pull-ups.
It was good seeing Mic Check out at Stonehenge. He is one of the founding fathers of Davinci so it is nice when he can make it back.
Teddy was neck and neck with Bean on the 7s. He says he is getting back in shape but he seems already there.
Brisket, Tolken, Fire Hazard, Gumbo were working hard during the burpees while doing the 7s.
Gumbo is also one of the leaders in the miles and workout section on the website. Nice work. Fire Hazard may be leading the way with workouts. Once that Achilles gets better you will be back at pounding the miles.
Frehley’s showed integrity by making sure he did all of his pull ups before moving on.
It was great having By Pass come out after a hiatus. He worked hard despite not getting great instructions from the Q.
Lugie was a savior with his kettlebells. It is great to have him back out and almost fully functioning after his labrum was injured. Great work on the 7s.
Cable Guy continues to get stronger and stronger. He quietly does work and never complains. #LikeAMachine
Haggis continues to set the bar for perfect form and be a leader by calling out others. He put a top five #F3TheBrave workout together yesterday. I know my legs are still hurting.
Announcements: 5 year anniversary party March 5th.
Balrog sign up on signup genius to let the Qs to know how many to expect.
GoJenGo 5K 8:00 March 5th Southpark. Double down opportunities. Go to gojengo.org to sign up.
1k-10k merkin challenge starting March 1st. Sign up to be accountable.
Last but not least March weight loss challenge. If you do not make your weight goal you will be publicly flogged, I mean you have to do 200 burpees.
That is all. Have a great day and thanks for coming out!
It all started as a typical Friday morning at Joust. Our 80 yrs old Asian friend moseyed aimlessly up and down the parking lot while Jeti emerged from the far side of the campus denying he was spending time sitting on the throne. Faculty has its privileges!
We got started… Moseyed down the parking lot to between the front of the buildings for a little COP. SSH x 20, Merkins x 15, slow squat x 20.
Moseyed to the hand railings for 10 decline Merkins and 10 supine pull-ups. Rinse and repeat 15xs, 20xs, 25xs.
Mosey to bottom playground to pair up. P1 runs to top playground and does 15 hanging knee ups and runs back while P2 does Merkins. Flap jack. Rinse and repeat w 20 squats and wall sits w air presses.
Mosey to track and run 1 lap at nice pace.
Get into 3 groups of 3. P1 does Merkins, P2 does diamonds while P3 runs 70yrds and back. P2 runs while P3 does Merkins and P1 does diamonds. When P2 comes back P1 runs and P3 does diamonds while P2 does Merkins. (A lot less confusing than what it seems). Rinse and repeat w burpees and 6″ plank, rock hoppers and mountain climbers, Mason twists and heels to heaven.
Run the track again and stop at bottom of G’ma mtn. Run up and down 3 times w 10 Merkins at bottom of hill.
Mosey to goal line and run 100yrd gasser.
Mosey back to parking lot for 5 min of Mary.
It started as a fun promising morning until the first bit of declined Merkins and supine pull-ups. Holy smokes were my shoulders smoked!!! Sheesh – all downhill from there! Did I hear the maintenance man say something about stepping it up?!? Jeti – can you look into that?
We covered a lot of ground and hopefully everyone felt it was a good variety of exercises.
Sorry I had to bolt before COT. Mr. Mom this weekend and had to get back to wake up my boys – hence the late post of the BB!
Pleasure to lead!
Do a lot of burpees.
Run a timed mile as fast as you can.
Do a lot of burpees.
Run up a hill many times, each time going further than the last. Go fast.
Do a lot of burpees.
Run a timed mile as fast as you can. If you can’t beat your previous time there is a problem in your head.
Shoutouts to all who completed this workout and competed against themselves. Bunker, Gumbo, Bean, and Frazier put in awesome performances. Frazier ran faster on his second mile than on the first. I don’t know if anyone else managed to do that. YHC did not.
Strong showing from all pax.
Thanks for the chance to lead. It was fun.
Except for the modified Peter Parkers (plank position, heel to hand or as close as you can get it) and the windshield wipers (on your 6, legs together at 90 degrees, swing from left to right), nothing too fancy about today’s session, but hopefully a good, intense workout for all.
The Thang
Mosey to the top of parking deck for some COP:
Run down the stairs and off campus to McMullen greenway trailhead for modified Murph.:
Jog briskly back to campus via Rt. 51 and back up to the top of the Tartarus:
Mosey back to the carpark for a few minutes of mary:
Moleskine
Well attended and hard working as always. I enjoyed returning to Centurion after a few week hiatus due to travel and other random excuses. Always an honor to lead the strong Centurions.
Annnouncements
F3 5yr anniversary shin-dig on March 5 at the Charlotte Music Factory. Sign up online.
Balrog CSAUP event March 12th. 5, 7, 11 mile options.
Chelms & Abacus organizing a fundraising 5k/10k run in honor of their brother Bill. April 2 @ Romare Bearden Park.