16 Goats including two on IR started their weekends with good decisions by showing up at South Charlotte Middle School for another installment of F3 Mountain Goat. With that level of effort, everyone is ready to eat whatever they want on Sunday for the big game!
Here’s what we did:
Depending on pace we got 5.5-6.5 miles completed.
Moleskine:
I will say that as I put this workout together… meaning I went to Jack Daniel’s Guide to Running and pulled a workout from the 5k/10k plan (Phase II for anyone keeping score)… I was honestly thinking this would be pretty easy. I mean, come on!! 8×200 with 200 recovery in between? This won’t be one of our harder workouts!
Wow… was I mistaken! It felt really tough…. really good, but really tough! That is the type of workout that is going to get you guys ready for BRR… so just know this… there will be more!!
Frasier showed up again and made us all look like we are using walkers…! Never far behind were Tiger Rag and Retread! Good to have TR join us after a bit of a hiatus!
Great to have Udder out with us! He’s been threatening to come out awhile since his last visit… so great to have you, and always welcome!
Great having Pele back from IR. Getting BRR-ready!
Not a lot of mumblechatter… I think everyone was trying to catch their breaths like me! Even The Mouth was quiet… something about being in San Francisco this week being a good excuse for missing Peak… it’s not….
Solid work from the regulars… Lois, Tweetsie, Kilowatt, Early Bird, Benny, Nomad, Insomniac…
During COT, it was definitely a Christmas Vacation moment when Eddie and Catherine suddenly “appear”…. that being Mr. Brady and JRR Tolkien, who were suddenly just “there” in the count-off… I won’t determine who is Eddie and who is Catherine… that will be for further debate. They were doing self-directed IR recovery… good to have you both join at least the COT!
Announcements:
An update to the original count for Devils Turn this week…originally thought to be 21 ended up with only 20 at the workout, but still a very strong number for the first Thursday in February. All came out to hit Five Knolls for the morning.
The Thang:
Pretty simple as always…we run. Today’s route was requested by none other than Bratwurst (oh and he didn’t show by the way). Instead of taking the normal route up Rea to Five Knolls, we took a stroll west on Bevington to hit Elm and 51 and then hit Five Knolls from the other entrance. From there we proceeded to plow through hill after hill until time was called.
Moleskin:
As noted a moment ago, Bratwurst didn’t show up. But others did. A big crew out there for some hills…some “newer” DT folks are becoming regulars. Nice to continue to see Rebar and Depth Charge showing up week after week lately.
I will thank Bratwurst for the suggested route…going in the 51 entrance is a nice change of pace and allows the Pax to decide for the extra half lap or not at the end. Several PAX took advantage of that and busted out some long mileage on the day. Fahvra had his first post at Devils Turn and flat out killed it…almost 7 miles on those hills at a 6:16 pace…impressive.
No one got lost this week…well almost. Strange Brew decided to get some extra distance in and the calvary was just about to called on a search and rescue mission but he ended up showing up at last….and not wearing a white tank top by the way (surprise).
Thanks for the opportunity to lead.
Bunker
Announcements:
F3 Dads this Saturday at the Bull Ring. See the F3Dads channel on slack for more details.
Also check out and join the Run channel on slack for more details about upcoming races.
Posted on behalf of Troylette. Before you read his words, read these:
There is no off position on Troylette’s HIM switch. First off, no one EH’ed him; he just shows up one morning like a badass. Then he just keeps getting better. I know that’s the point, but not everyone’s trajectory is so straight. When he Q’s, you can count on 30 – 187% will be stuff we haven’t done before (as you will see below). He’s fairly quiet on site (or more likely, he’s so far ahead of me I can’t hear him), but seems to have encyclopedic access to phenomenal memes for off site smack talk. I lack that skill, so all I can do is be his hype man.
He’s a regular for the 3rd F (Sanctuary), and has taken on a huge piece of this project mentioned in the Moleskin below. He’s just put the sandbag on his shoulders and ran with it. And brought stunning results, just coming out of the gate!
Oh, he also crafted a weight loss challenge whose structure is part fantasy football, part Roberts Rules of Order. It’s heady, but 3 themes abide – show up, lead us, weigh less.
I’m so glad Troylette is part of F3. He is sharpening all of us.
OK, back to Troylette’s BB:
Warm Up:
Quick Mosey to start of walkway behind school
Walking Lunges
Knee Up w/ hip rotation (Opening & Closing the Gates)
Straight Leg Kick (Toy Soldiers?)
Thang:
Partner Up and rotate between Dot Drill & Ground Exercise 35 seconds on & 10 seconds rest, and flapjack
| Round | Dot Drill | Ground Exercise |
| 1 | 2-1-2 front/back | Merkins |
| 2 | Right Foot Hops | Diamond Merkins |
| 3 | Left Foot Hops | Flutters |
| 4 | 2 Ft Slalom | Merkins |
| 5 | 2-1-2 rotate | Diamond Merkins |
Posse here again – Troylette had put 5 pieces of tape in a checkerboard pattern on each sidewalk square. It felt like we were practicing for the Hop Scotch / Double Dutch Winter Nationals. I kid because I sucked at it.
Mirror Drill (35 seconds work, 10 seconds rest, flapjack)
Mirror Lean Drill (35 seconds work, 10 seconds rest, flapjack)
Mosey to end of walkway
People Bag Drill
Spread out across walkway and begin working way up with person on end going through people bag x2
Troylette never gave the disclaimer, then stepped on my elbow during this drill. #SueTheQ
People’s Chair w/ rock Pass
Round 1 Left Side start w/ 5 rock raises & Right Side start w/ 5 steering wheels
Round 2 Left Side start w/ 5 chest press & Right Side start w/ 5 overhead press
Duck Walk back across sidewalk to main walkway and mosey to start of walkway
End with Partner Resistance Sled Work including 10 up downs
Moleskin:
Great work by the Pax and embracing something a little different this morning. Had chance to bring out some of the old Football O-Line drills and modify with a F3 twist.
Had the opportunity to learn what old man strength was when going against Shop Dog at end when he was not giving any ground.
Got to hear a little chatter about upcoming game this weekend with BottleCap and Damascus leading way on Pats end, and Dirty Bird holding down for the Falcons with a whole bunch of bandwagon fans coming on to support the Falcons. Rumor still has it that if Falcons win that in the following weeks days, Dirty Bird will be on Q.
Announcements:
More details about Debbie’s house project and opportunity to assist. Below is link to gofundme page for donations, and further details will come out early next week on opportunity to provide assistance with project. Tentative date is for President’s day weekend Feb 18-19.
https://www.gofundme.com/debbies-house-improvement
Sign up Genius for manpower coming next week.
Thank you Bottlecap for taking us out.
When I used to be a coach at Providence Day School the kids would jokingly call Country Day School “old money”, Charlotte Latin “new money” and Providence Day “no money”.
That’s kind of how it feels going from Covenant Day over to Charlotte Christian. You guys have it sooo good. My kids are at Carmel and I’m pretty sure that’s the “No money” equivalent for Christian schools…regardless, I still have to drive an ’87 F-150 to pay for that “No money” school….good news for you guys, I use that truck to bring props for my workouts…
What had happened was…
Lots to get in…so we started a minute early by getting a quick loop around parking lot to let the late arrivals catch up with us….then….grab two brick pavers each out of my truck.
Run with pavers to the middle of the football field for warmups…
SSH (no pavers), LSS (with pavers), Merkins (with pavers)
Mosey to the wall and do Derkins in cadence
People’s chair to 50 in cadence (100 total obvi)
Run up bleachers to the playground and partner up –
(Paver size matters – thanks Header)
Round 1
P1 – Double paver curls on the wall (2 pavers each hand)
P2 – Run down the bleachers and around and back up
Round 2
P1 – Paver shoulder presses (single or double)
P2 – Run, 10 handslaps, flapjack
Round 3
P1 – 20 thigh slappers on the wall
P2 – Run, 10 handslaps, flapjack
After a quick ISO squat with the pavers we went back down to the field…
Partners stacked their 4 pavers on the 10 yard line and ran to the opposite end zone
P1 – Sprint 90 yards to 10 yard line to grab 1 paver and sprint back
P2 – Squat jumps – flapjack
Do this until all 4 bricks are collected (2 – 180 yard sprints each)
Over to the track..
With you paver AYG to the bottom of the hill (about 150m sprint)
Round 1 (at the hill)
P1 – Run hill with pavers
P2 – man-maker merkins – flapjack
Round 2
P1 – Run hill with pavers
P2 – Squats with pavers – flapjack
Round 3
P1 – Run hill as fast as you can with no paver
P2 – Shoulder presses with pavers – flapjack
Run back to middle of the field and circle up…
Started doing shoulder raises with the pavers but it felt a little too easy after 10 of them so we dropped them…
“Merry-Go-Round” as someone named it although I think we can do better….
In a circle, shuffle to right and on my count drop and get up (up downs), then shuffle to the left. Change directions each time we drop. We did at least 20 and then finished with 10 burpees OYO.
Run back to middle parking lot and plank – then AYG to the main lot with your pavers….
Last 2 minutes
Moleskine
I forgot there are ton of fast dudes that come out to Joust. Whenever you have soccer players (former or current) you know they are going to keep the pace up the whole workout. Header, Yeti, Dolly are the soccer guys – but Sweeney Todd, Baracus and Joker also were smoking the whole time. Stone Cold and Smokey continue to defy the natural aging process.
I don’t even acknowledge Rhapsody’s speed because he doesn’t even show us half of it (He was the top decathalete at AppState while we were there). The hurdles on the back of the track were calling his name, but not nearly as tempting for him as the pole vault pit. He was also the Quarterback at South Meck – when I found a football on the field today and threw it to him he didn’t catch it. QBs have to take care of their hands…
Freedom and Hoover are the manliest men of the group and could have used any of us as their pavers for the workout. I’m sure they forgot they were even carrying bricks….It’s the equivalent of us carrying around a quarter for 45 minutes…annoying, yes, but you mostly forget it’s there.
Joker and I have developed a bit of a running rivalry which I fully accept and look forward to whenever I see him. I think I’ve got a few years on him, youth wise, but he got me on the second 400m. Nice work bro – I’m glad Putin keeps sending you those Ivan Drago pills…I’m going to keep chasing chickens and hauling logs to beat you the old-fashioned way. See you next time…
I thought Sheldon was his first name and that we had an FNG…I wanted an explanation for the common F3 name but didn’t get a chance to ask.
Mad carried around a backpack the entire workout…not sure what was in there….maybe snacks? If you don’t have enough for everybody (or if they contain peanuts) then don’t bring anything at all.
No announcements…
I’ll be back to my home base of Kevar next week but it was a pleasure leading some good dudes this morning at Joust. Thanks to Yeti for letting me lead.
Thanks to Stone Cold for taking us out.
-Out
22 strong posted in the gloom at Centurion for an unexpected, but highly effective WIB like beat down. Here’s what we did:
Moleskin
Strong group of PAX today. YHC has not been out to Centurion since early in my F3 days. Great AO. Definitely wanted to find a way to use the parking deck. Mumble chatter was at a minimum – which means the workout was just hard enough. The 5 sets of 20 Burpees was definitely a crowd pleaser. Strong group of Larry Birds – Rachel, About Time, Chelms, missing a few – that’s what happens when you are leading from the middle… Was an honor to lead at Centurion today. Thanks to Chelms for lending me the keys.
Aye.
One Eye
Announcements:
Saturday Coaching – see Chelms if you can participate in Saturday outings with young boys needing strong male leadership in their lives
Ronald McDonald House – see Abacus if you want to volunteer to serve dinner at RMH.
When YHC first posted TheBrave it was to support old man Tolkien and his Muthaship AMRAP workout. Lets be honest, I’ve been called sadistic from time to time and that sounded painful… it was. After that epic beatdown I knew I had found an AO which would stretch PAX and make them stronger. Naturally when ThinMint offered up a spot on the Q schedule YHC began to scheme. How does one live up to the title of “toughest damn AO in south town?” This is what was devised:
THE THANG:
At the stroke of 0615 (and no we didn’t wait for Frehley’s to exit his vehicle after he came in hot during the last 20 seconds of 0614) a mosey commenced off into the gloom. Headed to the nearest corporate lot where we had a COP:
25 SSH, 20 IW, 10 Merkins, hold plank, 15 Mtn Climbers, hold plank, 10 Peter Parkers, hold plank, 10 Parker Peters, 6 inches.
Thus warmed up the pax continued to mosey down past Duckworths to the light and hung 3 rights, returning to launch point (remember that circuit as we’ll be revisiting it.) The Pax were divided into two crews and party favors were distributed. YHC brought;
2X 20kg Bumper Plates, 2X 25 kg Olympic style plates, 2x 60 lbs sandbags, 2x 40 lbs slam balls, 2x 20 lbs slam balls.
Each group gathered one of each party favor and prepared to sweat. Format was simple, run the aforementioned .5 mile circuit carrying the party favors (unweighted runners ran catch me if you cans with 5 burpees each time they reached the weighted runners.) 1s headed clockwise, 2s headed counter clockwise. Upon returning to the vine those who ran without weights did more burpees, those who ran with weights did the following:
Bumper Plate = Chest to plate merkin, stand and lift plate to chest, repeat 5x
40 lbs slamball = squat throw 10x
20 lbs slamball = ball-over pushups
Olympic plate = Merkins on the plate standing vertical (hold rim of the plate in vertical orientation, more of a balance move) X10
Sandbag = Standing straight-leg rows
After above set completed all pax run an un weighted lap and repeat above set. Upon completion of two laps as above, un-weighted runners get weights and repeato. The PAX managed 3.5 rotations (except ThinMint and Mario who, refusing to leave things unfinished, ran their last unweighted .5 miles)
Moleskin:
Based on the count of grumbles, mumbles curses and “I hate you flipper” comments received during the course of the workout, YHC’s goal of breaking the suffer barrier was well achieved. This was a tough one, even by the sadistic standards of ye olde angry dolphin, yet the PAX as ever rose to the challenge. As always we were all completed embarrassed by the strength and speed demonstrated by ThinMint and Haggis. Clearly genetics are unfair giving those two maniacs that much speed AND strength. For me it is always so gratifying to see tired smiles at the end of a Q and today was no exception. It was my extreme honor to lead, and YHC hopes to be allowed back again soon. Next up one of you SOBs need to come Q RockZero so the best damn AO in all of A51 can get a taste of the ferocity which seems to be on tap every Friday in SOBland!
Announcements:
Sign up for Savage Race and e-mail Goonie/Poptart with your 4 man team information. Dont forget to sign up under team “F3 Nation” when signing up on the website.
Consider contributing to “Operation House Rescue” which is what YHC is calling an effort being lead by Transporter out of union county. On presidents day he’ll be working with any contributing PAX to help rescue a home for a local family, reach out to him for more details.
I’m happy to confirm 14 PAX showed up for a Friday bootcamp at Covenant Day this am. Since I now understand the #51counts should only come AFTER the workout, rest assured for 14 motivated souls, the world is a better place. And with a thorough disclaimer, off we went…
THANG: Mosey to parking lot for COP n the parking lot, SSH x 20, 10 merkins, IW x 20, 10 merkins, Mtn Climbers x 20. Mosey across Fullwood into new neighborhood. Partner up, each runs opposite direction of the big outer loop, meet up for 10 handslap merkins, continue around and do 10 deep squats. Repeat x3. Mosey back over to new field at Covenant Day. Run 7’s with burpees on far end and plank jack on near end. Plank up for group. Mosey across campus to far East side. Triple nickel with derkins (feet up on wall) x 5 run across field, 5 squats, then back x 5. Mosey out of campus then AYG crossing the street and back to the cars for some Mary; Freddy Mercury, Flutter and LBC x 15 each. Done.
MOLESKIN: Pretty basic bootcamp today. Had a little confusion by half the PAX as to which outer loop to run in the new neighborhood. All good though. Lots of new manhole covers and some thick mud to deal with. YHC called an audible to the field to help clean everyone’s shoes. Great group, not too much chatter, we kept moving for 45 minutes. YHC took us out in prayer.
ANNOUNCEMENTS: Check out iTunes F3 podcast today at 11:30am as Witch Doctor is talking about nutrition. Having been the recipient of his prescriptions and advice at BRR last year, I think you should listen. Reminder to be sure to check with a site Q if you’re leading a workout and plan to attend a location on a different day than normal as these schools and churches are usually only aware of our presence on specific days and times.
Thank you everyone for coming out this morning and have a great weekend.
18 came out of their holes like groundhogs and moved a lot! Thanks for the bday wishes (43 for me). Great to see some familiar faces return after hiatus. (CableGuy, CrabCake)
Disclaimer given.
Warm up was running around including butt kicks, side side, backward etc.
Circle up had SS Hop, Peter Parker, Merkin, Mtn Climber, LBC, ImperialSqualWalker, Windmill.
5 Burpees OYO (did that a few times to help McGee get his 100…)
Back of Target, partner up. Each speed bump (6) do 10 Hand Slap Merk and each partner does 10 Leg/Ab throws. Plank at end.
Grass hill: bottom 7 Carolina Dry Docks, Bear Crawl Up, 7 Squats at top, back down (x3)
Mosey to St Matthew (10 speed bumps). 4 Burpees at first bump, 3 Broad Jumps at next one (repeat all the way around 10 bumps). Plank.
Mosey to Stonecrest fountains walls, partner up. 1 does 20 dips, 2 does 20 LBC (flap jack), run around building (x2).
1 does 20 Derkins, 2 does Burpees (flap jack), run around building (x2).
Mosey to base for Mary: Heals x12, MicCheck called Russian Twist x12, MorningAfter called Russian Twist c12 again, then McGee given ownership of final minute called Jack Knife then Burpee finish.
Moleskin:
Fun morning. I slept absolutely terribly but was energized by the opportunity to bday Q. Smiles all around to see returns of Cable Guy (“you remember me?!”) Crab Cake, 777 after way too long. Escobar sprinted strait from the car to our warmups, nice timing! Kudos to Heartbreaker who braved limit sleep and several high octane brews with Beaker (who fartsacked but blamed it on newborn baby not beer). Extra juice out there with McGee forging ahead so hard, lots of extra effort and emotion, prayers and support for him. TagAlong goes all out, glad we kept him from running away. Awesome take out from Mic Check- much appreciated. Loogie and Torpedo-would love you as my O-Line back in the day (that’s a complement). Long Haul should be called “fast haul”. Snookie needs to Q soon – new baby excuse only lasts so long. ToolBag is becoming a real regular and it shows-awesome. Goonie kept referencing sadistic Outback’s Q yesterday but forged ahead. Frito, no way he’s 50+, need to card him. MorningAfter – always going hard, rarely a word, but great presence. Chopper, we knew we had met before and figured it out by the end, work/industry circles…small world.
When cleaning up at the Y saw RockThrill who was so appreciative of the Joe Davis participants.
Announcements:
Savage Race-Adventure race in Concord, lots of F3 teams needed (Goonie)
Awesome takeout MicCheck.
Honor to lead, great crew, awesome way to kick off bday!!
So, it’s been a few days, but I’m pretty sure 11 dudes showed up, and I know we spent time on the baseball field and on a really dark street, and this is probably close to the rest of it:
COP in main lot, respecting the natural circle that #DMZ pax always form at 0528: SSH x20, plank jack x15, seal jack x15, squat jumps x15, mericans x15
Mosey through Carmel Rd Park, and to the immaculately-maintained baseball field that Hannibal somehow didn’t even realize existed. Divide into 3rds for 10 sumo squats jumps at 2nd base, 5 pull ups at the 1st base dugout, and 5 at the 3rd base dugout. Marvel at the Pax’s ability to do pull ups using the shingled roof of a baseball dugout. Thanks Titan for the inspiration, probably 4 years ago. Repeato until the Q calls time.
Repeato, but with dips at the dugouts, until Q calls time.
Head over to #@Church @CharlotteCLT, cross Colony. Think we’re turning right on Tufton Brae for a brief COP in the cul-de-sac before heading to Mill Pond for the #MainEvent. Quickly realize the road is going on, and on. Stop at the end, where it changes names and doglegs left, for COP: wide-arms, flutter, Michael phelps. Ask someone if this road ever ends; One Eye says yes, and he seems trustworthy, so we head left in search of the end.
Find the end. Learn later that road is called Loch Lane. COP of something down there, then run back to the midway point. AYG back to the end, with 5 burpees at the start and finish. Return to the end of the Loch, with 5 burpees at each driveway on the right. Turns out there aren’t many, so that was easy. Return with 5 hand-release mericans at each driveway on the right (new right). There are more, so it’s not as easy.
Regroup for COP: diamonds (yes, Orlando, the index fingers and the thumbs are supposed to touch), Boone left and Right, and more squats. Mosey out, head south (!) on Carmel, to find Tufton Brae and prove YHC isn’t insane. He’s not, and the street is even shorter than he thought. COP with something I can’t remember.
Head home, stopping for some People’s Chair and air presses at @#C@@#%%Clt#NC, then back to the sandlot for 5 pull ups and 10 jumping lunges. AYG back to base. 2.4 miles.
Thanks for the keys, OneEye. My glutes were still sore on Wednesday, which suggests we did more squats than usual. Or that I have a weak ass. Or both.
Jamboree, I hope you thawed out eventually, though I doubt you would have admitted you were cold.
NEXT WEEK FAST TWITCH WILL MEET AT CALVARY CHURCH at 0515
Park above Entrance 3 where you park for Anvil. Do not post at South Charlotte MS
Sixfold Anvil Challenge
Start at 0515
Top of Entrance 4: 20 Carolina Dry Docks.
Run to CHAMPS Pavilion: 10 Jump Up/10 Dips/10 Derkins
Run to Traffic Circle Island above Entrance 2: 15 Jump Squats
Run to the bottom of Entrance 3: 5 Hand-Release Burpees
Run back to the Top of Entrance 4. Repeat until 0615.
Approximate length is 1.2 miles
Challenge is 6 repetitions. Return to cars for COT at 0615.
YHC Q’d FT 11/15/2016. Read backblast HERE. The loop is modified slightly from 11/15/2016. We ran it twice last time. First was introductory. 2nd was AYG. It hurt. YHC noted in the backblast that the Challenge would be issued when the opportunity presented itself. Opportunity presented in the form of a FT Q invitation from Haze. YHC spoke with security at Calvary as this is not a scheduled workout (Wednesday or Saturday).
Proper form is the expectation for exercises.
Can you make it through 6 repetitions of the Anvil?