Today was a cruel reminder that I’m getting older. After taking the red pill for the previous 3 days, choosing to include hairburners in the repertoire for this morning may not have been one of the best ideas for the Q…but the pax comes first! So with that decision already made, a glorious shovel flag planted by Faultline, and damp AO ready for us to attack…I gave the usual disclaimer and we were off into the gloom.
The Thang
Mosey to the new lacrosse field for COP – (I had not seen this new addition to the AO, so had to check it out). Pretty sure numbers and order are not quite right, but at least these are the exercises we did.
Mosey over to the parking lot, where the pax found many gifts waiting for them on the pavement. Pax were instructed to partner up and pick a plate. You know what’s next. Partner 1 would do hairburner from one island to the next, and back while Partner 2 would do called exercise. Exercises were:
At this point I came upon the realization, a cruel reminder that hairburners, in fact, suck. Especially on the tar infested surface of the Covenant Church parking lot! BLC went over his plate, but recovered nicely. A couple of near collisions and narrowly avoiding finger smashes. I think there were a few pax that were relieved when I called an audible to NOT do the full 10 exercises I planned for. But since we were right next to the hill, why not put it to use.
Triple Nickel w/ squats & heels to heaven. 5 squats at bottom / 5 HTH at top / 5x
I realized at this point that by skipping over half of the hairburner exercises I would have some time to make up. So get back with your partners and we’ll make more use of the hill. One partner would perform called exercise while other ran the hill, and flapjack until target number of exercises was achieved. I think we did the following…
We headed back to the launch point to do some Mary and some running. Again with partners…1 partner performs exercise while other runs the track. Exercises were something like this…
We finished with a little more Mary (no running)..
Finish up with a cool down lap.
Moleskin:
Don’t have much time to spend on this today…so keeping it short. Thanks for the opportunity to lead this morning Orange Whip and Faultline. I was reminded of 3 things this morning: burpees suck, hairburners suck, and hairburners on a crummy surface sucks worse. Hope you all felt like you got your money’s worth!
Announcements:
Imagine how flattered I was when I pulled into the parking lot of OP Elementary and saw two large buses and about 30 cars in the parking lot…..Wow! Bus and car loads had come to Hydra to witness me Q….or they were there for a fifth grade field trip to Charleston…..easy misinterpretation!
The Thang:
Even though I was deflated, YHC provided a stellar disclaimer and we headed off toward the Harris Teeter at Rea/Colony where we warmed up with some SSH and IW’s. We jogged a little further to the medical building just behind HT for:
Merkin Circle: Circle up close and each man gets down in a plank position. At YHC’s command, the pax moves five paces to the left or right (imagine a spider man sideways crawl) then performs five of said merkin….it went like this:
Rinse and repeat
Partner Up: Partner #1 runs around the medical building while Partner #2 does said exercise until #1 returns: Flapjack. Exercises included:
Jog back to OP campus and head to the playground behind the school. Keeping partners, Partner #1 runs to either the track or concession stand while Partner #2 does said exercise:
Jog to cars for final two minutes worth of gassers (6 total). Lots of scratches on the start line, but the work out was almost over so no penalties granted.
That’s a wrap!
Lots of hard work this morning! The Hydra men are a fun crowd and today was no exception. Some good laughs and support all at the same time. We logged 3.2 miles and did a ton of core and upper body mumbo jumbo, so YHC is certain he will be sleeping well tonight. Queen and Marge, thanks for the honor!
Announcements:
F2 Pizza Peel at 6:00 tonight
5K on 9/24 at McAlpine Park
16 men deciphered the vague Slack/Twitter messaging about the location of today’s Devil’s Turn and came anyway.
The location is known as the #LaurenConrad due to her role in the MTV show “The Hills.” The place we visited today has hills, so badabing badaboom, Hairball called it the #LaurenConrad and that is that.
If you ever want to reach the #LaurenConrad, you would go north on Rea Rd past 51 looking for a neighborhood and road of the name Five Knolls. You would then turn left and run to the end of that road and back to Rea Rd repeatedly. That is what we did today.
Due to pushing too far on the last loop, YHC was late to COT and did not have a phone handy to catch all PAX names. However, there are a few notes on the run below.
– Haggis prefers F3 to filing police reports. After hopping in his car this morning with a robber who immediately exited the vehicle, Haggis determined it better to get in a quick workout with the boys before doing the tedious police reporting. We are glad about the choice and the robber is lucky Haggis didn’t say “c’mon” and chase his arse down.
– Everyone was pushing hard today and the people at the front seemed to keep switching places. Must have been some friendly competition going on there.
– I am sure there were other memorable events. Chime in below to share.
Enjoyed the run today guys! Always a good time (when its over)!
5 showed for the promise of some heavy stuff and some speed. Here’s what we got into after a quick mile and half pre-run.
3 Rounds:
Cycled through those stations, 1 minute each, 10 second rest/switch, until 5:45. 5 stops at each station for each man.
This was a 3-course meal for the PAX at FatCamp this morning. Starting heavy always seems to make things challenging for the rest of the workout. Not sure if it was the foggy/humid conditions, but YHC was sweating a lot! A couple observations:
Over and Out.
Argo
There was a full house at the Peak this morning. So cool for YHC to come back after months away and see how well things are growing. Speaking of growth, we welcomed our newest FNG this morning . . . but more about that in a second, first, here’s what we did:
Disclaimer – Mosey around front of school to basketball court for COP:
SSH-15
Slow Merkins-15 (3 down/1up)
Hillbilly – 15
CDD – 15
LSS-15 (low slow squat)
8-count Man-maker – 10
On to the Main Thang: Mosey to playground equipment and find a pull-up or supine pull-up bar of choice
Up & hold 5 count then 5-count descent – Q hollering the counts
Various recovery things OYO (8-count man-makers, diamond merkins, wide-arm merkins).
Repeato 10X
Mosey to bus parking lot
Rock Hoppers, Merkins, Jump Squats
Set of 10 each, then 8/6/4/2
Plank or LBC recovery until all Pax done
Mosey to wall: People’s Chair with straight-arm raises in cadence: 60, 45, 30 secs
Mosey to top of parking lot behind church
Lunge-walk to mid-point then mosey rest of the way to the bottom
Backward lunge-walk back to mid-point then backward mosey to the top
Speed skate 15 OYO (R+L=1)
Calf raises – 15 IC
Circle up and on your 6 for some Mary:
Flutter – 15IC
Freddie Mercury – 15IC
Dolly – 15IC
Dead Bug – 15IC
Mosey to cars and circle up for Merkin wave (as much fun to watch as to do)
TIME!
Announcements:
Q-school Saturday in Union County at Sun Valley BoJangles at 6:30. Don’t ask. Just post.
Join Tuesday workouts Fortitude @ Men’s Shelter 5:45 on N.Tryon (Qs Slaughter/Pipeline)
Moleskin:
Welcome to Gas House! Newest member of the F3 Nation. Thanks to Tebow for EH’ing him.
I had fun leading this morning, guys, thanks for the opportunity. We had great weather and an appreciative audience for some novel ways to sweat, like the 8-count man-maker, dead bugs, and merkin wave. I haven’t been at the Peak since they eliminated that middle-of-the-track play set, so was grateful for the help in finding those other two play sets over on the side so everyone could find a bar to pull up.
If you haven’t Q’d, then you need to post at the BoJangles on Saturday for Q school.
Have a great day!
-Swiss Miss
5 Pax came out for a workout inspired by a day of low carbs suggested by @Kid Rock after his Fuel even on Tuesday aimed at inspiring the fat and thin alike to healthier eating.
Warmup:
The Thang:
YHC didn’t have anything written or thought of for a workout today except for an old but effective starting exercise that Radar introduced. Some of the vets caught on quickly; the others soon found out.
We quickly moseyed over about 40 feet and circled up.
SSH x 100. Yes that’s right – ONE HUNDRED
Mosey to 1st speed hump behind HT for Paula Abdul (2 steps forward, 1 step back).
– Run forward for 10 Merkins and then back for 10 LBC. Run to next speed hump for 10 more Merkins and then back for 10 LBC. So on and so forth until done.
On your 6 for flutter x 50 then LBC x 50.
Up and Mosey to the front side of Target. Lunge walk all the way to the stop sign. (~50 yards).
Squats x 50.
Mosey out of Stonecrest at Ballantyne Commons entrance and West up B-tine Commons over Elm down to Ballantyne Trace Ct. Hang a left and up to Forum Ave. to catch our breath. Frehley’s was having none of that so some did Mary while YHC heaved with my hands on my knees. #tiredQ
Here we did 7’s – CCV (Cumberland County Viaduct) Right side at corner of Forum and Ballantyne Trace and Left side at the top at Elm.
Mosey from Elm over to the fountain in front of Forum at Ballantyne Commons office building. Partner up. Partner one – dips. Partner two – run around building. 5 times around the building for each partner (we got 3 laps).
Back to the start with a final AYG and fast minute of dolly before we’re done.
NM:
– We moved really quickly today. Everyone was pushing. Great showing by all.
– F3 feeds to all aspects of our life. I met another Insurance professional and am getting lunch out of it #winning.
– Frehley’s knew what was up on the SSH shorting after passing 35. I think he and Mic Check stopped at 70 and did another exercise. Their prerogative #modifywherenecessary. I think the remaining wished they had stopped. This is definitely a crowd pleaser. Tclaps to Radar for the first that I know of to start a workout with 100 SSH. What a D-move. Man we miss Radar!
**Bucky stopped me at BROlympics and said he was still sore from the SSH #itworked!
– We got 3 miles and stiff legs.
Annoucements:
Sorry I forgot all, and this is late (BROlympics was last Saturday and was a blast) but – Richard Sheltra 5K;
Bucky’s street fest; COTS.
Bucky’s thing – 4/29 – fundraising event for Kenya orphanage. 4 brews trucks, food trucks, Whiskey Dollars band. $25/person. kids free. https://www.eventbrite.com/e/spring-fling-craft-brew-fest-tickets-31849876839
What a wet Monday morning! Not a lot of cars in SCMS parking lot. Only four arrived, and we only disembarked about a minute before 5:30.
“I was hoping that you and I would be the only people to show, then we’d cancel.”
“Are we really going to do this?”
“I will if you will”
“F-it. Let’s go”
“Are you wearing the ruck? We are running for shelter?”
“How far” “about a mile” “Let’s Go!”
I initially wanted to go to the 2-story office off of Raintree and Willow Point by way of Woodfox and Rounding Run, but mother nature quickly changed my mind. We went 2 by 2 from SCMS down Hwy 51 to the beloved shelter of Raintree Village Center. Partner up.
Partner 1 will perform an exercise while partner 2 runs down the breezeway, up the stairs, back down 2nd story breezeway, and back down for the loop. Then flip flop.
We did 3 sets targeting arms, abs, and legs:
Set One – Merkins, Diamond Merkins, and Carolina Dry Docks.
Set Two – LBC; Flutter; Dolly
Set Three – Squats, Lunges, and Calve Raises (we ran out of time before getting to the calve raises).
Quickly back to the start and a little early finish.
Count off, name-o-rama, prayer for Mad and his 1st Go-Ruck this weekend!!!
Get out of the Rain!
Soggy Moleskin:
– This is the 1st time I’ve posted but seriously considered cancelling. I’m so glad that we didn’t. I had some great 2F with Mad. Good luck at your Go-Ruck!
– I also really enjoyed running with Drano. He’s a great guy. Grab him for partner work next workout.
– Crash I believe was the most ready to workout this AM vs. bolting for dryer places. Tclaps for also knowing exactly the ‘shelter’ I had in mind. Shows he knows the AO well.
Announcements:
– Richard Sheltra
– Whatever it’s raining
18 men showed up at Anvil this AM. Only one man pre-requested an exercise. The rest got stuck with it. The men of Anvil are accustomed to highly difficult workouts and this would hopefully hit the mark. I felt bad for the 2 FNG’s he really didn’t know what they got themselves into.
5:30 the hammer drops. Let’s roll.
Mosey around the parking lot and to the astroturf entrance of the Church for COP of Merkins, Burpees, Squats, Peter Parker, Freddy Mercury, and something else I forgot.
Partner up. Exactly 9 pairings worked out nicely for the 9 pieces of gear I had.
Run over and grab a lifting rock, 1 per team and head over to the entrance near the soccer fields. There I had 8 weight plates and one speed sled with 50 lbs on it.
9 Rotations of the following: P1 does Hariburners, Speed Sled, or plate grip carry while P2 does: Merkins, Jump Squats, Curls, Triceps, OH press, Rockies, Good Mornings, Goblet Squats, and Lougainis. The timer for each round was the pair on the speed sled.
Go put the rocks back and a little CMIYC with the plates on the way back to the car. Most were right on time but Icky and Champagne dragged the speed sled all the way back to be a minute or so late. It still looked way easier than that Smokey Mountain Relay they ran.
Moleskine:
Already late so I’ll be brief.
Hard to hear a lot of mumble chatter out there with a speed sled and 8 plates a burnin’ but lots of work being put in. The teams of Icky/Champagne and Lobsta/McGee picked some boulders for lifting rock. Sorry if you got those on your triceps or curl rotations. Some others were pretty light and you may want to reevaluate what you determine an appropriate lifting rock. Good to see Cane back out. Haven’t seen much of him since he became full time entrepreneur. Go see him at his garage, and advocate we re-name him to Cooter. Great work by the new guys Tri Delt who is McGee’s auditor and The Wall who apparently caught Purple Haze at the mailbox or the community pool, learned about F3 and rode his bike up from the apartments. (Haze usually drives the half mile to Anvil)
Thanks to McGee and Lobsta for the Q, Mermaid for the sendoff, and the PAX for digging deep to get through that one.
-Alf
Just about perfect weather greated the 17 south charlotte pax that made the decision to post at Death Valley this morning. Joker emerged from the track after a prerun soaking wet from windsprints in the furry vest. Disclaimer was given at oh 5 thirty and off we went. Here’s what went down.
Two Quick Laps around lot w high knees side shuffle butt kickers to get loose
Run Down to Davie for Warm up (dodging the donut runners eager for that post run boston creme)
Grab the six if you arrive at the park early, or circle up and Plank to allow everyone to get in.
COP consisted of
Sshx25 IC
5 hand release burpee
Merkin x25 IC
5 hand release burpee
IWx25 IC
5 hand release burpee
Partner up
P1 Hot laps around the median
P2 10 pull up 20 dips
Flapjack X Five laps
Haul arse back to Davie, I mean SCMS (grab six)
LBC’s and Flutter to allow everyone to get back
Head to track for 4 corners (sprint the straightaways)
Lap 1 25 merkins at the corners
Lap 2 10 squats at corners
Head back to the lot for 3 minutes of mary –
Dolly x 25 IC
Cross LBC x15 each side
TIME
Announcements – None or out of breath.
Moleskin:
Always enjoy leading at DeathValley, a great group of guys show up willing to put in a great midweek effort and the site has a ton of options. Today was no exception. Everyone put in the work and we managed to knock out over three miles and plenty of upper body work as advertised in the tweet. I’m particularly fond of mixing in Pullups whenever given the opportunity when I Q, so that was the reason for running to Davie this morning. There was some confusion during the return trip when I mistakenly told the pax to run back to Davie while planking in the Davie parking lot. Aside from that, I had a great time leading.
Strong efforts out there by many, Chin Music was flying back to SCMS, Spackler likes the short track racin’ banked turns around the median, Sweeney todd was smoking the sprints at the track – just to name a few. In the event I missed any interesting commentary, please chime in. Thank you Dollywood for allowing me the opportunity to lead.
Fletch