Time to get those competitive juices flowing again and put your combination of speed and strength to the test. #F3FatCamp will be launching a competitive summer series open to ALL PAX and any FNG that will take place one Wednesday each month, June – August:
The FAT BOY course will be a GEAR based course designed for you to utilize a combination of Strength and Speed. This will be a timed course and will remain the same each of the 3 weeks which will offer both a U vs All other competitors and a UvsU opportunity. Come to all 3 weeks during the summer and work to improve your times or bring your best time during any one of the 3 weeks to see where you stack up. Whether you hit 1 week or all 3, the top time will be awarded the “FAT BOY” Golden Brick, one of the most prestigious awards ever created. Trophies will be presented to the following competitors:
The course will be set up at the #F3FatCamp AO (Elon Park Elementary School – 11425 Ardrey Kell Rd. Charlotte, NC 28277) on the dates listed above. 10min warm-up will commence at 530 and the competition will run from 545 – 615. Times will be recorded and posted on a leaderboard which will be updated after each competitive week.
For questions, reach out to Bounty Hunter or myself. Come familiarize yourself with the AO ahead of time. #F3FatCamp is a gear based workout that takes place every Wednesday morning 530-615 with 2 pre-run options. 1st pre-run launches at 500 and circles back to pick up the 2nd wave at 515.
SEE YOU IN THE GLOOM
_GENERAL
There once was a young Bushwood
who dreams of a girl from his boyhood
what a beautiful lass
with a memorable
remembered well into adulthood
My first time Q at this AO, now that it is nice and official. Was a lovely cool morning, the PAX seemed to be enjoying it so much it was difficult to get the chatter down for the disclaimer, but once that was given we were off…
Warm Up
partly around track, with some karaoke and high heels.
Circle up for SSH, Merkins, Mountain climbers, Imperial Walkers.
Track
Inside square of track –
Lap 1 – 5, 10, 15, 20 Merkins
Lap 2 – 5, 10, 15, 10, jumpsquats
Lap 3 – 5, 10, 15, 10 widearms
Little break over to the wall for some people’s chair and arm raises.
5 hip slappers on your own
Return to the square –
Lap 4- 5, 10, 15, 10 lbcs
Lap 5 – 5, 10, 15, 10 diamonds
Back to wall
Peoples chair for some foot raises
10 donkey kicks on your own
People chair for another 20 (punch)
5 hip slappers on your own
Stands
Mosey to bottom of the stands
Partner 1 runs around top loop
Round 1 – dips
2 – step ups
3 – decline merkins
4 – lbcs
Head back with some Merkins and Burpees, quick sprint, and some Mary to finish it off.
Great seeing some new faces at the Charge as word spreads that we are official again. We have some throwback Qs lined up later this month, with Baracus, DDs and Bulldog returning for a Q.
Good work by the PAX all around, the cooler weather definitely helped, and other than a couple of drops of rain we managed to stay nice and dry. Pigskin was running hard especially towards the end. A decent amount of feedback on the variations for merkins, but I think we managed to get enough of those in, I could definitely feel it towards the end with the extra Mike Tysons.
Announcements:
See Whim for a 5k at McAlpine Park (7th day Adventist sponsored), last day to get your bright F3 shirts ordered, donate to Speed for Need!
21 Gentlemen in attendance
The disclaimer was given and we were off…..
The Thang:
-COP in cadence- Merkins x,-SSH x25, -Hillbillies x20, -LBC x25, -Mountain Climbers x20
-Black Jack- Start on Theater side of the Parking lot. Run to the other side Perform 20 Merkins & 1 LBC – run to other side of the lot – perform 19 Merkins & 2 LBCs. Repeat until you do 1 Merkin and 20 LBC, running between the sides of the lot. Always adds up to 21 – BLACK JACK!
-Peoples Chair –Arm presses x30, – Donkey Kicks x10, -Arm Raises x30
-Partner up- One partner exercise, one partner run a lap around small lot and up the hill and along the ridge (Heartbreaker Ridge) on the side of Regal, switch -Exercise 1- Wheel of Merkin; -Exercise 2- Rocky Balboa; -Exercise 3- Monkey Humpers
-Back in Peoples chair- 30 Arm Raises
-Partners again- In the same small lot, partners run opposite direction, when you meet do-Handslap Merkins x10, do this 5 times.
-Back in Peoples chair- 30 Arm Raises while we wait for PAX
-Each partner in 1 of 2 single file lines in front of Theater, sprint to the end. When the guy in front of you is to the Regal Front door the next guy will take off; while waiting 6 inches either on your six or in Plank.
Just enough time for 10 Burpees OYO;
Were done
Announcements:
-Goonie on Q tomorrow @ Rebel Yell, fresh off his Q on Tuesday in Orlando
-F3 dads- 9:00am- SOB- @ the Bull Ring in Ballantyne Corp. Park or A51- @ Colonel Francis Beatty Park
-Speed for Need 4 miler on 7/4/17- on the website or talk to JRR Tolkien for more details
Moleskin:
-Thank you all for coming out for something a little different. We didn’t really leave the launch spot and still got about 2.5 Miles
-Pretty Quiet out there today. Not a lot of Chatter
-Good amount of Respect out there- Chopper, Fredo, The Commish, Van Pelt
-Nice to see Snookie & Tool Bag recently had babies. T-Claps for coming out.
-Fraiser needs to go to Vegas, he killed the Black Jack and nearly lapped everyone. Nice work!
-Not sure if it was that the PAX was fatigue or I wasn’t clear, but that was the messiest set of sprints. Some how halfway through we ended up with 3 lines not 2
-Shot out to the pre-runners- Strawberry, Wild Turkey, Teddy, & Fraiser. Getting about 3 miles in before the workout.
-Thanks as always to Squid for taking us out.
So, hopefully you’ll like this; Dollywood asked me to Q on Monday of this week as he was in a bind and needed a substiQ for DV. YHC obliged, then started thinking about what to do. YHC went through the old Backblast of DV and found this one that YHC lead almost to the day one year ago (old BB in bold). Even the weather was similar this am.
Where’d the humidity go? No complaints here after a very muggy Monday run up Horsey McHorseArse. YHC got a text requesting mileage for DV. So, I was happy to oblige since I did not have anything in mind. Remembering Spackler’s Q from a few weeks back, we laced up the kicks and were off.
The Thang:
Jog/Mosey/Run into the dark forest of Raintree to the Rounding Run loop. Partner up of like speed. Pt # 1 goes one way, Pt #2 the opposite way, when you meet up do 20 partner merkins, keep going in the same direction around the loop and when you meet back up at the start do Partner shoulder presses (5-10 each). Rinse and Repeat but switch directions. X 3 or X 4
Mary (lead by Smokey- Thanks Smoke!): LBC x 25, Dolly x 25, Heels to Heaven x 25, Plankarama
COT
Naked Moleskine
Land of the Giants this am with Lil Mike, Jet Fuel, Chin Music and Dr. Snooze
Puddin’ didn’t break a sweat….#lie
Baracus took his shirt off.
Jet Fuel went down memory lane as he ran by the Raintree golf course where he was cart boy many moons ago.
My Garmin charted us at a lil over 4 miles today. Solid mileage for a boot camp, ha!
Sheldon, Smokey and Laronda were leading the Pax and I believe made it around 5 times?
Others were up and down those rolling hills with their heads down and push through. Good work folks, especially the ones that showed up for more boot camp vs. running.
Annoucements:
F3 Dads- both Area 51 and SOB land this Sat.
COTS- Church on the Street- need guys to signup for July:
June convergence coming for DV/Anvil- Dredd to speak, more details coming
Calvary Food Pantry drive- Rice, Can food, Mac n’ cheese
So this was my VQ at FastTwitch so I wanted to find some new territory. The Pax kept growing as the clock was ticking closer to 5:15 and we ended up with 23 guys total, including an FNG. We started off with a mosey around the parking lot and made our way to the front parking lot of the school.
The Thang:
15 x SSH
15 x IW
10 x Merkins
Mosey down Woodfox, then take a right on Rounding Run Rd, and take a right on Rounding Run Rd and follow down to intersection with Woods End Lane. Two sets of intervals around Rounding Run Rd. Run 1 lap, then recover around to other side, then run a second lap, with 1 last recovery lap that will take you back to where we started at Round Run and Woods End. Once the 6 arrives, mosey down Woods End Ln until it intersects with Autumn Leaf Ln. Run one more interval around Woods End Ln, Old Spice Ln and Autumn Leaf Ln. Once done, mosey back out and take a left on Rounding Run to the bottom of N. Course Drive. Run to the top of the hill, recovery back down to the start and then 10 merkins. Repeat. Mosey back to the parking lot to complete the workout. We had a few minutes left so we did a little mary with some can-opener and LBCs.
Moleskin:
Strong work by the Pax as usual. I can only guess who was up front because I was so far behind the Pax. I bit off a lot more than I could chew, and should have stayed a little closer to the AO. I had the VQ adrenaline going and thought I was Rachel for a minute and I started off a little too fast on the first interval and then hit the wall. I wonder if drinking beer between intervals would have helped? A few of the guys were offended we had to do IWs, SSH and merkins, but I wanted to make sure everyone was loose and didn’t pull anything. I was mostly worried about Gummy and Hopper. Besides, in order to look good for pool season we need to be skinny and muscular, especially if you plan to wear a grape smuggler like Semi-Gloss and Alf. Thanks to Mermaid, Joker, Huggie and any others I forgot for pushing me at the end. I had nothing in the tank. And worse of all, I lost the FNG at the end. I hope he comes back. Thanks for letting me lead Rachel and Haze, and the takeout Haze.
Announcements:
Bring chunky soup next week for the Calvary Food Pantry. 16 oz or less.
Order High Vis shirts by tomorrow. They match my socks.
Thang
Moleskin
Went into today unsure of what we were doing — hope it didn’t show too much. Many were even unsure of who the Q was until YHC rolled up with approximately 45 seconds to spare and dragged everyone into action. Mario had time to ask me if it would be wise to take off his weight vest. Told him it would be fine. In hindsight, probably should have encouraged the guy with the bum shoulder take the vest off for what we ended up doing today but, like I said, at the time I still didn’t know.
Had considered hitting the new rockpile today or maybe even the lightpost lake again. The one thing YHC did know was that I was going to get through a Q without calling burpees. But, then McGee showed up so 5 burpees OYO in COP and it went downhill from there. He built such a lead on us in the suicides that he had a full 2 minutes doing Mary by himself until we caught up. Beast. Hops told YHC that it was the first time in a while he felt his heart truly racing towards the end of the workout. Could take that as a compliment, but I’m pretty sure he was just getting overly excited about the bagel he was about to crush at Einstein.
Stairwells smelled more of urine than usual. I guess the summer bar game is starting to pick up. Always a popular choice running an enclosed stairwell on an already warm and ridiculously muggy day. Glad we did that.
Three birthdays this week (that I know of) with Long Haul turning the big 5-0 tomorrow. A little late notice, but head out to his birthday Q at Dromedary tomorrow (Wednesday) if you can make it and poke some fun at the old man. Market Timer creeps a little closer to the (less) big 4-0 on Thursday. Send him some birthday love if you haven’t already and please keep his family, and especially his father, in your prayers as they face some difficult times. Tagalong turns 30-something tomorrow. Had hoped he would show today so YHC could give him some crap but he was a no-show, unlike No Show (couldn’t help that one).
Best birthday news of all goes to Toolbag and the birth of his baby boy last week. YHC asked his name, but promptly and completely forgot (like a dope) so will just have to stick with my favorite suggested name I heard someone call out this morning, Lunch Box. Congratulations to Toolbag and his M and it was very impressive to see him back out already.
Always amazed by the consistent big numbers at Bagpipe / Swift on Tuesday mornings and today was no exception with 21 at Swift and 18 at Bagpipe. The Vine is definitely the place to be on Tuesday mornings if you are looking for some challenging 1F with a huge helping of 2F. Timekeeper (3F) continues to meet right afterwards as well at Einstein Bagel across the street to complete the Tuesday morning trifecta.
Announcements
Friendly Disclaimer was given
The Thang:
Mosey through the parking lot to Circle up at the front of the school.
In cadence
Side Straddle Hop x15
Imperial Walker x15
Merkins x10
Hold it
Peter Parker x15
Low Slow Squat x15
Head to the street, count off by 3’s for Starfish
Each group head in different direction completing each arm of the Starfish
Each arm a different exercise- Merkins, LBC, Squats, & Flutter. Every time you get to the middle do 5 Burpees. 1 round, plank when you’re done.
Six inches- Fireman Ed with a long slow 10 count and recover
Back to launch spot parking lot for 17’s- Each corner do an exercises that add up to 17, first corner 16 Merkins, 1 LBC, second corner 15 Merkins, 2 LBC, next corner 14 Merkins, 3 LBC and so on till it flips ending with 1 Merkin and 16 LBC
Head to the bathroom and grab some wall- Peoples Chair- Fireman Ed led us with 100 Arm Raises.
Back to the Parking lot for Suicides. Using the 4 Basketball goals as our turn around spots. After each Suicide do 5 Merkins at the start.
Circle up for Mary-Went around the circle for you call it.
Recover and we are done.
Moleskin:
Really appreciate you all for showing up 13 strong on a wet morning.
Always great to see FNG’s Welcome- David Loman-Juicer & Doug Vandyk-Scrum
Insomnia fell asleep during COP and was not available to call an excersise
Of course Fireman Ed, thanks for being there to volunteer leading some outlandish exercise- 100 Arm Raises were enough, had to skip you on circle of Mary, who knows what you would have done, Jack Webbs?
Not a lot of chatter out there
Thanks to Pele for taking us out.
Announcements:
Last Day for T-shirt orders end tomorrow for A-51 shirts
Q School 201 @ Panera Arboretum Saturday 6:00 talk to Udder
Need site Q’s for Olympus (Old Providence- Saturdays) talk to Sony
YHC’s plan for today’s edition of Skunkworks was to get back to our roots: the fun assortment of gear that used to be the bread and butter of a good Skunking. Since YHC doesn’t own that much, I thought, “Hey, why not have everyone bring their own favorite gear?” And so the 2nd Annual Potluck-O-Pain was born. Fortunately, some people remembered to bring gear, so we had a good variety of “dishes” (thankfully no plates). Here’s how breakfast was served:
Disclaimer and bit of explanation and gear assignment for those who forgot, then:
COP
20-SSH
20-merkins
20-IW
Count off by 2s. (Turned out to be little more than an extended 10-count). Everyone go to your gear or some of the KBs for . . .
The Main Thang:
50 seconds on, 10 to switch. Go Clockwise. Repeato 10X. 10-count recovery then repeat 10-minute group. Rinse and repeat once more for total of 30 intervals.
“Stations” =
Mary:
20IC-Flutterpress
20IC-LBC
20IC-Greatest American Hero
10OYO- Louganis
Announcements:
F3 Dads 0900 Saturday Col Beatty Park
Church on the Street – 1st Sunday of each month. Need help July 2nd
Tomorrow 0530 – Gumby – recovery workout @ Scout Hut (Fullwood/Trade)
Tomorrow 0530 – Kinetic Heights field trip LINK: https://kineticheights.com/classes/41477?filter=search&searchstr=argonaut
Moleskin:
Thanks for everyone who posted today and special “THANK YOU” to the guys who brought some gear to make the 2nd Annual Potluck-o-Pain a success. Lois brought the jump rope, but I can’t remember seeing anyone using it. Including Lois. Stone Cold travels with his gear, so he didn’t have to remember to bring anything. Just pulled it out of the boot. High Tide brought the slosh pipe (gave to me at Meat Head last week), and we all had fun trying to balance about 30# of water in an 8’ tube. Someone (no names) knocked off the cap, and some kind of toxic waste spilled on the ground and started glowing. Hope nobody stepped in it – think it would eat through the bottom of your shoes. Fortunately we were about at the end, and everyone who wanted to had taken at least one turn on it. Being waterless made it MUCH easier to load in the van.
YHC hopes some of this variety inspires the Qs of future Skunkings to mix it up. KBs and running are good, but variety is a spice girl of life . . . or something like that.
Thanks for the privilege of leading, gents.
-Swiss Miss
9 men arrived at the Pineville Police Department this morning for Pain in the Rain. I’m sure someone has used that as an F3 slogan before but screw you, I just thought of it. Anyway…
Read disclaimer and start a long mosey around the baseball fields. Stop once for merkins (15 IC) then circle up in the parking lot for proper warm-up. 15 IW, 15 squats, 10 MC, 10 CDDs, all IC.
Short mosey and partner up. Partner 1 does burpees until Partner 2 completes 10 merkins. Flapjack and repeat. 3 sets each total. Recovery lap then do the same format for squats and jump squats. 3 sets as well. Mosey a lap then stop off at the planter boxes. 3 sets of: 10 dips IC, 10 hip slappers IC, 10 jump ups OYO.
Mosey back to parking lot for Running and Mary, always a winning combo. P1 runs the length of the lot and back while P2 does the called exercise. Flutters, American Hammers, LBCs, Dollies, Bicycles. Halfway through all that, we stopped running for 25 partner sit-ups each.
Group run back around the baseball field with stops for diamond merkns, wide arm merkins and people’s chair. Finish up at a rock pile and grab one. 10 curls, 10 tricep extensions, 10 shoulder presses all IC, 2 sets. Mosey back and that’s all folks.
Moleskin: It was actually a good morning for a workout. Rain wasn’t too bad. Thanks to all for a great workout and the opportunity to lead.
Announcements: Be on the lookout for a new Saturday workout in Indian Land. Details to come.