Posted on behalf of Boucher
The pax started off with a few good jabs and first time QIC Boucher, but those soon ended once it was clear counting to 3 was part of the core curriculum of most Louisiana schools.
Brisk mosey around the parking lot led us to warmups
– Side straddle hops x25
– Merkins x 10
– Mtn Climbers x 10
– Imperial Walkers x 10
– Low slow squats x 10
Then it was off to the the rock pile along with your partner
– 200 shoulder presses total
– partner 1 start pressing; partner 2 run to middle of parking lot and do 5 BBB (Big Boy Burpees)
– 200 Chest Presses total
– partner 1 start pressing; partner 2 run to middle of parking lot and do 10 jump squats
– 200 curls
– partner 1 start curling; partner 2 run to middle of parking lot and do 10 Carolina dry docks
– 50 fulll military sit-ups (all the way down all the way up) with your partner – hand off rock after each rep
– 25 per partner – 50 total (thanks Goodfella for the 20+ lagniappe reps we put in)
Many planks, various Mary’s, and other exercises were done in between sets. Special thanks to Money Ball, Dasher, and Goodfella for stepping up in between sets.
– Rocks were next brought back to the pile
– Mosey over to the front (or street side) of the school
– Alternating light poles, starting with 5 burpees then 10 jump squats, alternate to the globe and plank it up
– Next was the highlight of the workout – bear crawl around the world. Through the many moans and groans, I heard some laughter or maybe it was tears.
– Next alternating light poles again, this time with 20 LBCs and 10 jump squats
– Run back to Globe, following Dasher’s lead, this time we lunge walked around the world, but only made it half way before deciding to start the mosey back due to time.
Ended with some Freddie Mercury’s.
The upcoming Komen race was mentioned – I don’t have the specifics…
It was mentioned to keep both families from Weddington in our prayers both the family that lost their child’s life as well as the driver of the other car.
12 studs gathered at SCMS for this weeks installment of Fast Twitch. Here’s what we did:
All-in we ran just under 6 miles and did some exercises. Or at least some of us did the exercises
Moleskin
YHC knew there would be a few PAX that were looking to tapper before the BRR this weekend so I tried to come up with something that would keep the group generally together. It was definitely a tapper week for some of the usual Larry Birds as YHC was able to stay on the lead lap. Also, the bathroom at SCMS is open at 5:05 am. Clean too. YHC was glad to hear learn this. Good luck to those running this weekend.
Thanks to Rachel and Haze for the opportunity to lead. Aye
One Eye
Announcements
A51 F3 Golf coming in October. Be sure to sign up.
YHC aint gonna lie, I mailed this one in. Over the proceeding weekend I had participated in the most gruesome endurance event of my life, and my legs were still noodles on Wednesday. Thursday evening no inspiration had struck and YHC was left digging through old back-blasts to find something to work off of, then it happened. Wanting to make sure BRR runners had some incline to deal with I’d looked to former parking garage weinke’s and I saw the typo… catch me if you can’t….
The THANG:
Mosey towards the roundabout from the vine, circle back to pick up Mario who failed to remind Leo to set his alarm, resume mosey and pull in next to Duckworths for COP
-25 X SSH
-25 X Low Slow Jump Squats
Resume mosey to the bottom of the hill, hang a left and cross over Ballantyne commons into the neighborhood next to The Village. Proceed through neighborhood and into the village next to Ye Olde Parking Structure. 5s on the hill down to the basement (Burpees at the top, hand release merkins at the bottom.)
Resume Mosey up to the top of the structure to find the party favors. Split in two teams, 6 Pax each. 3 Pax stay with the party favors, 3 run to the bottom of the structure and run back up. Meanwhile those who stay behind performed:
15 Straight leg deadlifts w/ 60 lbs sandbag
-or-
5 Squat/Curl/Press/Slam with 40 lbs. slam ball
-or-
10 (each leg) lunges with 20 kg bumper plate
Commence walking towards the bottom of the structure until runners return, Runners take party favors and commence exercises, those who just lifted heavy things run to the bottom and back up. Each switch the PAX grabbed a different party favor and once we got two close to the bottom we started running to the top and back. 6 rounds were had.
Arriving back at the ground level, assume peoples chair on the square pillars (3 groups of four) and pass party favor (slam ball or plate) around in a clockwise manor 5X. Take a break then resume for another 5X.
Mosey back across Ballantyne Commons arriving at the roundabout. 6 Pax mosey to the stop sign at the bottom of the hill and AYG back while the other 6 perform burpees. Flapjack. Repeato but with high-low plank jacks.
Mosey to cars – LBCs, Rosalitas, Heals to Heaven
DONE
Moleskin: For a half-conceived reversed version of a tried and true format, this one worked out pretty well. YHC continues to be amazed how hard it is to follow his directions (first group did all three exercises… maybe YHC should slow down when McSplaining things.) Several PAX opened the morning saying they wouldn’t run with weights, worrying about their precious BRR legs… so they walked with them while performing weighted exercises and then ran hills… big difference there?!?
Its always a pleasure to Q TheBrave and thanks to ThinMint, FireHazard, and Mario for having me out. the PAX always throw down hard and are gluttons for funishment.
For the first time ever, YHC was given the highest honor any Q can receive. Haggis looks over and grunts “that was a good one.” Never been prouder… EVER
In a couple days we’re headed off into the mountains to do something stupid and awesome and dangerous, I cannot wait.
SYITG
-Flipper
So back around July 4th, me Goonie and Strawberry posted at daVinci. It was pretty cool with only 3, we even got in 4 miles. One thing I promised to revive when there were enough Pax to enjoy the fun, was the tree line up the left side of Ardrey Kell headed towards Tom short. It’s such a nice clean number, 25, you know?
After a brief disclaimer…
The Thang:
Mosey from Chic-fil-e to the side of Best Buy for the COP:
Mosey to Ardrey Kell headed towards Tom Short, away from Blakeney.
Disclosure, “there are 25 trees on the side…” ughs followed, I didn’t even finish. haha. So 3 merkins at every tree to the shopping center on right. Go…
Not too bad. Mosey into shopping center to far building. Split into two groups. Group one did 15 derkins, group 2 ran around the building and started flutters. Flapjack and repeat x3 with incline merkins, regular merkins and various mary.
Mosey over to center of lot. Line up facing the way we came. More trees 6 more actually. You remember the burbee suicide ladder thingy? We did a jump squat ladder suicide thingy. By twos to 10 and back. Good Fun.
Mosey back to entrance driveway where we did lunge walk to street, Ardrey Kell. (About 30)
When I announced we had to get back via the treeline, Toolbag threw up in his mouth a little… How about every other tree? 3 Diamond merkins on the way back.
Moseyed around behind Best Buy to grab some wall and do people’s chair combined with presses. At each 15 count press, first in line bear crawled from wall across lot to fence. Repeat x7 Pax until we were all at the fence.
Mosey around to last building on right (Newks). Knocked out some Mary in the garbage lane behind Newks. This time Coldcuts did actually, well almost, puke. Partners did handslap merkins ran around building, dips, flapjack x3.
Head out from Newks down Rea Road just past start to BBT building. Took turns getting in some more mary x7 until time expired. Mosey around Chic to start. Time.
Mole:
No watch or GPS for me again. Gotta get one…after 7-8 Q’s its probably time to stop relying on the Pax for time keeping. (Thanks Teddy) I think he said we got in close to 3.0 Coldcuts is a 4 year veteran and it showed, strong outing – he and Teddy crushed the tree line merkins and the squat suicides. Great group of guys. I love the chatter from PapperJam and Toolbag. And the occasional hilarious response from MightyMite. Keeps the Q on his toes for sure. I’ve seen Tumbleweed a bunch lately and it’s good to have him in the mix.
Thanks for letting me lead – Fredo
Thanks for the takeout as always PapperJam.
When I pulled in to Weddington High at 5:00, there was a local news crew on site. I thought to myself, Posse really rolls out the red carpet for a guest Q! I eventually found out that the TV guys were not there for me but for a very different & sobering reason. More on that later…. As 05:30 approached, more cars began to roll in and when it was time to launch, 8 HIMs were disclaimed and took a left out of the parking lot. Approximately 50 yards later, we did an about face as I realized I left my phone on the bumper of my car. We retrieved the phone and headed down to the football field/track for COP and the Main Event.
COP
SSH X 20 IC
IW X 15 IC
Hillbilly X 15 IC
LSS X 20 IC
Sun God (arm circles) X 10 IC each direction
Main Event
(All exercises OYO)
Plank until the PAX regroups. Mosey back to school. Plank at various spots when the PAX gets strung out. Hold until PAX regroups.
2 MOM – Freddie Mercury X 20 IC
END
Moleskin
We found out at the Convergence on Saturday that a student at Weddington High was killed in a car accident after school on Friday. We posted on Saturday AM oblivious to the news until the school principal asked us to pray for him and the student body. The cameras on site this AM were there as a follow up to their initial report. Please keep the families, students, faculty & all involved in your thoughts & prayers this week.
As for the workout, the Watchtower PAX brought their A-game this morning. YHC normally posts in A51, so it was good to see the guys from the other side of the county line. I’ve always been impressed by how hard the UC PAX works, so when Posse asked if I wanted to Q Watchtower, I could not resist. Since I was unfamiliar with the AO, I tried to plan a weinke that would keep everyone together and reduce my chances of getting us lost on campus. From the lack of mumble chatter, it seemed if the exercises were a real crowd pleaser. I was even able to introduce a new workout (Mary Catherines) to the guys – not sure they were happy about that. Just wait ’til next time. I’m saving the hurpees for my next Q! The Hard Rock Strength Training station on Pandora (I turned off the explicit lyrics as a precaution) seemed to be a favorite by the majority, but there were some requests to get back to the 70’s light rock that is apparently a staple soundtrack for Watchtower. Sorry to disappoint those of you who aren’t rockers. Maybe next time, if you’ll have me. It was an honor to be asked to lead by Posse and a pleasure to drag you guys around the school campus.
Announcements
Please keep the families, students, faculty & all involved in your thoughts & prayers this week.
Susan G Komen Race for the Cure & Speed for Need event is Saturday, 10/7. Sign up for the race & join Team Heather’s Heroes at http://www.info-komen.org/site/TR/RacefortheCure/CLT_CharlotteAffiliate?pg=entry&fr_id=6906
Sign up to push the SFN chariots (need 15 pushers) at http://www.signupgenius.com/go/30e0d44afac23a0fc1-susan
Cooler morning (although humidity is still too high) saw the return of John Deere to the Charge with cheers from the PAX.
First part of the workout was led by me (Boerewors) before handing over the reins to John Deere for his return. 1 FNG from Chicago brought in by a visitor from Atlanta (Home Boy), so a proper detailed disclaimer was given.
Warm Up:
Lap around the track, some karaoke, high knees and butt kickers.
Circle up for some SSH, mountain climbers, IW and Merkins to finish off the textbook warm-up.
The Thang:
End-zone ladder was started, with exercises in 10 yards increments to the 50 yard line (7s style). Think it was LBCs and Jumpsquats.
Full field ladder for 2nd half of the field, also 10 yard increments, all the way to the other endzone, think it was hand release merkins and low squats.
Moved on to some wall work, with people chair, arm raises, donkey kicks, punches, quick run past goal, foot raises and more donkey kicks before ending it with 1 more run around the goal posts.
John Deere took over, which called for Bear Crawls and crab walks (25 yard each).
Some partner work with burpees, lbcs, merkins, heels to heaven and some running including chest ground touches (every 10 yards). Rounded it off with some more bear crawls.
Probably some other exercises that my brain decided to remove from my memory.
Headed back to COT with a quick sprint and ended with some Mary.
Moleskin:
The return of our Site Q (John Deere) seemed to raise the intensity a bit, or maybe just the bear crawl speed. That could be why the chatter level was lower than normal, or the PAX decided to just keep it civil for our visitors (Home Boy and Scratch ‘n Sniff (FNG)). Great effort by the PAX, definitely pushing harder to show John Deere that we still have it.
Announcements:
HDHH tonight, look out for brewery meetup coming up too. Lost track of other announcements, check twitter.
VSF planted, good vibes flying. Long-lost pax arriving alongside regulars for Anvil. 17 today, counting YHC. Mediocre, yet sufficient disclaimer given and off we went.
Brisk 1/3 mile mosey around the vast parking lots.
COP–IC
IW x 20
MC x 20
Merkin x 10
Peter Parker x 20
Low Plank Jack x 10
Mosey to Hotbox.
Bench Set
15 Jump Up/15 Dips/15 Derkins
Mosey to Rock Pile
Rock Set
10 Rock-Drop Thrusters/10 Curls/5 Rockees
Mosey back to Hotbox.
Bench/Pull-Up/Rock Repeats
Bench Set. Run to your rock. Rock Set. Run back to Hotbox. Stop at playground either on way out or back for 10 Pull-Ups.
Repeat until YHC calls. AYG. Push the guy next to you. Return Rock.
Out/Back Sprints
Line up at parking lot light. AYG to next light. Called exercise. AYG back.
1-5 H-R Burpees
2-10 H-R Merkins
3-10 Double Merkin Burpees
Mary/Core
6 inches. Keep feet up between called exercises.
Flutter x 10/Dolly x 10/Heels to Heaven x 10/45 degrees/High Flutter x 10/6 inches/10 count/45/10 count
High Plank/RAH/RLH/10 count–Swap/10 count/Low plank/
AYG to light. Elbow plank. AYG back short rest. Jump Squats upon return. AYG to light. AYG back. Jump Squats. Wide-arm Merkin x 10 IC.
Mosey back to launch. 5 Burpees OYO.
COP
Moleskin
Thin Mint was on the calendar for today at Anvil. He didn’t want to Q with the BRR two days away. No shame in that. Word is he is running a lot of miles with some really tough legs. He will crush it.
My son had soccer until 7:45 last night. After getting him home and bedtime routine, quick dinner and cleanup, school prep, etc., YHC finally had some time to think about today’s Anvil plan. Legal pad in hand, ready to go. M gives me 5 minutes to showtime. Homeland, that is, not what some of you may have been thinking. Can’t figure out what to do? Don’t you lead all the time? Do you even need to plan anymore? Valid questions from the M. Truth be told, I can lead a workout at Calvary with no plan. But YHC is a planner, and takes leading a workout seriously, so went with quick and simple. Still a plan. 16 guys need to get their #moneysworth.
Kotters to Mall Cop. He has been injured repeatedly. Posting Ascent on Saturdays. Hadn’t been to Anvil in quite a while. In COT he shared the story of how he wound up with us this morning. Turns out it was the Reverse EH. You see, 5 years ago, MC EH’d Curd to The Rock. Last night, Curd EH’d MC to Anvil. A beautiful thing, accountability. YHC has seen it in countless men. That surge of motivation to “get back in shape.” A few weeks, maybe a month of working out, then a regression to the mean. You see, past behavior is the best predictor of future behavior. Back on the couch eating potato chips, drinking an IPA, and gaining weight. Easy to slip back that direction when you don’t have anyone to be accountable to but yourself. Easy to make excuses. Had to stay up working late. Need to get some runs in before I get back out. Whatever it may be. But, when Curd messaged MC and MC HC’d, the deal was sealed. Doesn’t matter that getting out of bed was hard, that he was still tired. He had HC’d to Curd and he showed up. We help each other. Getting guys to workouts, pushing them while there. Keep pushing men.
Tagalong did not want to come this morning. Shrinkwrap somehow forced him to post. Well done. DD Peckers wings almost kept Tagalong in the fartsack. Not today. Not sure what Tagalong was doing well off the workout path in the deep woods of the AO. Scared me when he came running out through the service trail. Anyways, accountability works. You may get your best work in on that day you are not at your best, but have to post because you said you would. Or you may just have a visit with Mr. Brown in the woods. Either way, better than the fartsack.
Good to see Red Rocks, Brushback, Crabcake out there. Haze is getting in such good shape, it is hard to keep him quiet. Iron Horse and Hops moving well on the sprints. Tagalong may have been out front on all of them. T-claps to Dear Abby for posting. Was he the only BRR runner today? I think so. Glad to have Utah back from the depths of his illness. Been over a week since his last post. Hammer, Tri Delt, Thunder Road pushing through. May be time to get Tri Delt his VQ on the calendar.
Some folks must park in “their spot.” Every time. No matter what. That was weird, IMO. 8,000 spots and we happened to turnaround our sprints in that lady’s spot. Will keep in mind for next time. Don’t want to inadvertently ruin someone’s day.
Announcements
4th Annual F3 Golf Classic. 10/27/2017 at 1:00. Olde Sycamore Golf Plantation. All proceeds to LEAP Expansion. REGISTER
Isabella Santos Race. Speed For Need. 09/30/2017. REGISTER
3rd F Groups. Schedule at f3southcharlotte.com. Plenty of opportunities. Hops is 3F Q for Area 51. Hit him with questions at cvblankenburg.yahoo.com
This week, we will run the reverse southern route (6 miles):
Rea (towards Old Providence Elementary)
R. on Candlewyck
R. on Providence
R. on Hwy 51 (Pineville/Matthews Rd.)
R. on Colony
If you are running the BRR and want to taper, then run the Jello Route (4.2 miles):
Rea (towards Old Providence Elementary)
R. on Candlewyck
L. on Providence
L. on Rea
I cannot make the run so someone needs some #ISI to be a #HIM and take a #redpill to #sheildlock and lead. Also, the BB better be amazing. Or I will just make stuff up.
BW
The PAX showed up in the dark for my first Q on a Saturday in awhile. All the BRR training has me worn out. We started off towards the parking lot on the way to Loch Ness.
Warm Up:
20 x SSH
20 x IW
10 x Merkins
The Thang:
Head over to the rock pile along the fitness trail by Loch Ness. Grab a lifting rock, that you can also run a little bit with. Mosey all the way down to the bull ring and drop your rock.
Line up on outside of bull ring and run first semi circle and 15 merkins at each speedbump. When you get to the end, 40 LBCs. Run back on the next row and repeat. And one more time on the 3rd row. Total of 180 merkins.
Now grab your lifting rock and head in front of the putting green. Partner 1 runs lap, while Partner 2 performs curls. Swap turns until team reaches 250 total. Next round, P1 runs lap, P2 overhead press until combined total of 200. Final round, 200 chess press with flutter. Mosey with rock back to the rock pile, then head to the cars.
COM
10 x canopener on each leg
Moleskin:
I made the mistake of not disclaiming the size of the rock properly, especially considering BRR. I made a poor judgement on how far the bull ring was, so my apologies to Haggis and the others running BRR. I won’t make that mistake next time. Thanks for letting me lead.
Announcements:
Isabella Santos 5K 9/30/17
F3 Golf 10/27/2017
Great Wolf Lodge 11/17/2017
Gents,
I don’t have a lot of time because I am stealing work time to write this back blast. So I’ll make it quick.
Tolkien shows up at 5 am to put his ten miles in for his marathon training prior to our 630 convergence with Outland to formally introduce the SFN chariots to the UC boys in preparation for the Susan G Komen of which UC is sponsoring.
The Thang:
Madison takes the warm up to get the crew ready for the six stations of pain that laid ready for them. Rotating stations as the SFN Chariots are the timer and take a lap. Rotate stations 3 times reducing length of the lap each time to keep up intensity.
Moleskin Message: . I am honored to be part of a group of men that choose to use their gifts and resources to help others! Among many opportunities we have opportunity with the Susan G Komen to support those in need with both supporting a race that fights for the cure for breast cancer and with Speed for need in pushing those who can not run on their own.
Announcements:
Continue to pray for the family of Rachel and the Principle Dr. Jones. Healing for the family and leadership for Dr. Jones.
Susan G Komen
Sign up for race here: http://www.info-komen.org/site/TR?px=20373563&pg=personal&fr_id=6906
Sign up to support or push here: http://www.signupgenius.com/go/30E0D44AFAC23A0FC1-susan
Send shirt size here: F3Unioncosfn@gmail.com (this a mud gear shirt, 9/6 is last day to order)
Video BB: https://youtu.be/cb9ZcfVPHzE