Old School Rock Beat Down
What had happened was:
Alf called needed someone to step in. So I, being the perfect F3 Brother, stepped up even though I was hamstrung by an unbelievable set of unrelated insurmountable coincidences that made it impossible to attend work outs for about 2 months and gained some weight. I was sick through half of December, then it got real cold, not to mention there an incredible batch parties and dinners from Thanksgiving through New Years. All in all, I put on 25 lbs (as Run Stopper agreed it was awesome)…and as you can see there was really no way around any of the aforementioned circumstances. When I showed up Saturday morning and it 20 degrees only the most committed (fastest) brothers showed up to work out. Being slightly out of shape, slightly over weight, extremely competitive, and surrounded by the most dedicated, most athletic, most intense specimens F3 has produced in at least the last 5 years I needed away to even the playing field. We decided as a group that anyone who beat the Q must do burpies until the Q caught up. As a result, everyone was in an equal amount of pain. With the rules clearly established, we began:
Warm up run to the front parking lot.
Pain Station 1 – Front Parking Lot
Partner up:
Ladder work
Partner #1
Sprint to the first island do 1 push up
Partner #2
Mary
Flapjack until all islands have been hit twice- ascending and descending
Pain Station 2 Soccer Field
4 corners x 2
First lap done together via native american run
corner 1 – 20 push ups
corner 2 – 20 Spartan burpies
corner 3 – 20 Jump Squats
Corner 4 – Dreamweaver….
Second lap – Race time. We needed to find out who the best was. Same as above, but only thing that counts is speed. Rachel killed us and ended up getting about 20 Burpies while he waited on the back of the bus to show up. That was awesome. Hoover, who like myself, does not excel at the flight response, came in last and audibled at the end. We were both pretty sure everyone else cheated. What is especially demoralizing is the fact that Hoover was wearing a weight vest, it wasn’t as heavy as my 25 extree, but it is a start, and he still beat me. Great job everyone.
Pain Station 3
First Set x 2
Partner Up
First Partner tricep work out
Second Partner run to the light posts and trees in ascending and descending order
Flap Jack
Second Set x 3
First Partner Leg Work out
Second Partner Run to the Play Ground do 5-10ish pull ups sprint back
Flap Jack
Native American to the hill, Cleveland style (I think Gumby(I know its Gummy, but this has been our thing for the last few years) shouted that out).
Pain Station 4
Partner Up Boerewors wanted to keep the same partners, but was over ruled
Partner 1 up the hill and make the loop
Partner 2 active rest
Flap Jack x 3
Pain Station 5
We only got 5 mins left so we all had to go into Rachel (fast) mode or cheat, all but Rachel cheated me included….
Run to the Front Yard
4 corners
1st corner – 20 push ups
back to center
2nd corner
Spartan Burpies
3rd Corner
jump squats
4th corner home base
All in all – we did great as a team:
- Started a little early
- Marge quit early, he couldn’t take the pain, but that ok he’s from Clemson so he gets a pass
- We ran 13 miles
- Burned through 5400 calories
- Did 1100 push ups
- 500 pull ups
- 200 Burpies
- Maintained 35 mins of peak heart rate
- Maintained 24 mins of Cardio
- Maintained 1 min of fat burt
- Finished a little late.
Maybe that just how it felt to me.
You guys all did incredible and have officially motivated me to get back in the game. I got a solid read watching everyone from the back and Hoover, Run Stopper, and Boerewors, and Big League Chew, and I, and maybe Gummy are all gifted in the fight response (we don’t run that fast), we make up for in brute strength and awkwardness. Rachel and Marge went fast the entire time. As hard as I thought I was pushing them, they seamed like they breezed through the work out. Again great work!!!!
SpeedForNeed at Run Jen Run 5k
Time to finally put winter behind you, and come out of hibernation!
Join your brothers for a worthy cause, and push a chariot in the SouthPark Run Jen Run 5k.
We will have 4 chairs available (possibly more if we get more volunteers) and Track Commanders will be provided by race director.
Register here with discount code F32018
https://runjenrun.racesonline.com/register
Enter the Bear
17 PAX showed up at Commitment ready to warm up on a cold day. The usual harassment about the cold and Recalculation wearing shorts on a frigid day. Everyone enjoyed the visit with Transporter.
Quote of the Day from Bottlecap: “You realize forty in cadence is 80”
Down to Business:
COP
- Mosey a lap and to the Upper Parking Lot
- SSH x 20
- Imperial Walker X 20
- Potato Picker X 20
- Plank Jacks X 20
The Thang
- Running of the serpent in the parking lot starting with 20 Merkins and decreasing by 2 at each speed bump
- Catch some Mary while waiting for the 6
- Run the serpent in the parking lot starting with 40 squats and decreasing by 5 at each speed bump
- Catch 5 Burpey’s while waiting for the 6
- Mosey to the Rock Pile and Pick something reasonable. Some Did, Some Did not:
- 40 in Cadence Curls: Bottlecap didn’t like the math
- Rotate to the left: Lots of groans, someone drew the Frack Rock
- 35 shoulder presses
- Rotate to the Left
- 30 tricep extensions
- Rotate to the Left
- 25 Curls
- Rotate to the left
- 20 shoulder press
- Rotate to the left
- 15 tricept extensions
- Mosey to the back of the school for some 11’s
- Supine to Decline Merkins with a little run imbetween
- Lunge walk across the bridge
- PAX Lined up for Plank to Indian Bear Crawl
- Mosey to the Track Wall
- 20 step ups, 20 dips, 15 step ups, 15 dips
- Mosey back to the bridge for some more bear crawl or lunge work
- Run Back for the COT
COT
Great workout everyone today. I enjoyed the opportunity to bring my 2.0’s and see them push themselves and for Kyle to officially get the F3 nickname of Bread Bowl. Welcome to Rose to the PAX. Bottlecap has a way to lure his friends into the pit. It is a great feeling to be able to hang out with a great group of men who challenge themselves to be better every day. Thanks to Fusebox for providing the Clydesdale’s with the shirts. Today’s workout was Fast’ ish. See you all Monday.
Announcements
- CPR training is coming up on 2.17.18. $35/person
- Description: https://f3southcharlotte.com/2018/01/26/cpr-training-pre-blast/
- Sign up: https://docs.google.com/spreadsheets/d/1y25j_EZo_VeuzZOIsCw-wGJuw4PUu5lKvJqjgjclBOA/edit#gid=0
- Bro Olympics is coming February 24th- Sign up to volunteer to compete- Find the link in the Playhouse- Weddington High
- FuseBox on Q at Next Commitment
- Welcome FNG: Kyle Maul aka Bread Bowl (Son of Doughboy)
- Welcome FNG: Mike Krakauskas aka Rose (Since he sells wine)
Store Brand
Out in the country
Past the city limits sign
Well there’s a honky tonk
Near the county line
The joint starts jumpin’ every night
When the sun goes down
They got whiskey women music and smoke
It’s where all the cowboy folk
Go to boot scootin’ boogie
8 (I think) men braved the artic breeze and rolled out to the country for a little boot scootin.
Thang:
This little squirrel was made up on the fly, and I have already forgotten much of it, so this is more of a general overview. The entire workout was a large rolling COP to keep pax together.
COP
Mosey to Shiloh Elementary on other side of the world – took some COP stops
6 exercises at each light, loop around the lot. Repeat 6 times. Squats, Plank Jacks, Bomb Jacks, Merkins, LBCs, Burpees. Blue Pill = 6 burpees at each stop. Red Pill = ascending burpees. Flintstone chewable = just run around and fake it.
Wall work – squats and merkin face smasher things
Mosey back to Middle School buses – some more COP stops.
P1 runs loop around buses. P2 does 10 merkins, 10 lbcs, 10 squats, over and over until P1 returns. Flapjack X2. Q Tip: This works out better than assigning guys to do merkins for the whole time because people just end up laying there after they max out.
Pinball run back to covered tables in front.
Supine pullup blaster – 10, 9, 8, . . . .you get the drift
Mary
Skin:
Will keep this one short – Saturday is for the family, you know.
Good to Q again at the Outland. It’s a huge site with a million options. There are 4 schools on the property, with 2 elementary schools back to back on the same spot. The only thing more poorly planned than this workout is the Indian Trail housing infrastructure.
The Late Show is my boy. He gets my jokes and I like his beard. He eats nasty snacks though.
Madison is training for a 1/2 Ironman in June. Putting in some serious work. I just bought the watch.
EE had on the grandma windsuit again, which I think he changed into after a pre-run, and then changed into jeans and normal clothes immediately after the workout. He must do his own laundry.
I think Bullwinkle enjoyed all of the running between stops. He kept telling me how much he loved it in his special way.
Lots of ammo for the FNG naming. Nick gave some options for TV shows, Nickelodeon, etc . . . Caballero had some skater references that I don’t think were fully flushed out. Then his vocation as a soda machine vendor came out and the pax went with Dr. Thunder. This won out over Dr. Perky, Mr. Pibb, Shasta, Surge, and all of the other gross generic sodas people could come up with. I love how we immediately gravitate towards the nastiest and most embarrassing version of whatever someone is remotely linked to during the naming sessions.
Announcements: See SlackTwitter
Until we meet again,
– HH
Ground Control to Major Tom
13 Goats ignored the threat of rain to endure another installment of F3 Mountain Goat with one shared goal in mind… get stronger! The workout was simple:
- Warm-up to Gullah Gulch and back; dynamic stretching on Strawberry
- 400m at I+pace, then recover back 400m… rinse and repeat
- Cool-down; stretching… DONE!
As always, an excellent job by everyone! We completed between 4.5-5.5 miles depending on your pace.
Moleskin
I hope everyone knows how much of an encouragement you are to me every week. You guys come out and give it 100%, even when you might not really want to, or when weather/temps are not ideal. It’s an honor to spend Friday mornings with you fellas!
Great to have Icicle back out for the first time after some injury recovery! Excellent job out there… take it slowly… we want you out there for the long haul!
Also great to have Ickey Shuffle join us. He has been out before, but it’s been a while. Always great to have you there… I know Ickey is training for the Smoky Mountain Relay… if you’re interested, talk to him… I think they have some spots!
Purell ran effortlessly as usual, and Joker was close behind. Strong, boys!
T-Claps to Fleetwood and Benny… you guys were not far behind Purell and Joker.
Sensei is quickly getting his legs back after a few weeks of eating pizza and watching chick flicks. Tweetsie, Nomad and Insomniac were hanging strong with Sensei and YHC… Great job, boys!
Continual T-Claps to Gullah and Lois… you guys always give it 100%… STRONG!!
This week, Joker, aka Jack Reacher, aka Major Tom, was inspired by YHC’s running pants. I’m sure part of it is respect, part of it is genuine concern, and part of it is wishing he had his own … Whatever the motivation… while I’m flattered, I must insist on “eyes up here”… these honey buns are for M. Slim Fast. Anyone interested in metro-running fashions, especially cold-weather, can see me after Mountain Goat for tips.
No announcements… Lois took us out in prayer.
You guys are awesome! See you next week.
Sand bags a parking deck and a plan.
This morning I truly didn’t know what to expect in terms of attendance, there were some strong Qs all over south Charlotte, leaders who I respect and when they Q I try not to miss them because they can put together some epic beat downs. At the same time I felt pressure to put together something special for whoever showed up so they didn’t regret their decision to post to my Q at Cerberus.
Talking about Cerberus, what a perfect location, right on the boundaries of 3 of the best regions of F3 land, a place where Area 51, SOB and UC blend together and we become one region to support each other and push through the pain to better ourselves.
We had 9 men show up this morning to try to tame the three headed dog from hell. The fight went like this:
Mosey and run a lap down and passed Whole foods to the end of the parking land, then going back toward launching spot, where each PAX picked a 50 pound sand bag, then mosey to the parking deck for COP:
SSH IC x 20
Plank Jacks IC x 20
Merkins IC x 20
Squats Civilian count x 20
The thang:
Grab sand bag and run to top of parking deck using the ramps, at the top do 5 sand bag burpees, instead of a jump at the end of the burpee bring sand bag over head instead. Then do SSH IC while waiting for the six.
Use stairs to go back down to first level with sand bag.
Grab sand bag run again to top of parking deck using the ramps, this time doing 10 thrusters with sand bag, once again bringing sand bag over head. People’s chair and did 40 jabs IC while waiting on the six.
Stairs down to first level with sand bag.
At the bottom of the steps do OYO 10 Merkins, 10 Wide Arm Merkins, 10 Diamond Merkins, 10 Staggered Right Merkins, 10 Staggered Left Merkins, grab sand bag, up to top level again this time using stairs, et the top do 5 over the bag burpees, and 5 sand bag thrusters. This time did some Mary while waiting on the six.
At this point I decided to introduce Cerberus to an exercise that I recently adopted, is kind of a Jack Webbs variation, where you hold the plank the entire time you are doing the exercise, start with 1 merkin followed by 4 shoulder taps increasing by one merkin and 4 shoulder taps each cycle until completing 10 Merkins and 40 Shoulder Taps, by the end of this chest and shoulders were on fire. Interestingly during this part of the workout some of the PAX where begging to go back to run the ramps with the sand bags, which I took as positive feedback for this exercise, so definitely a keeper.
Grab sand bag, go down the stairs to the first level for some Mary, still had about 6-7 minutes left, so decided to finish with another sprint to the top with the sand bag and as in the first round do 5 burpees at the top.
Head back down using stairs and head back to launch point for COT.
The Moleskin:
Honored to lead this group today, I was proud of every single one of the PAX, we run almost 2.5 miles with a sand bag up and down the parking deck and not a single time anyone put the sand bag down while going up or down the parking deck.
Alf had a strong lead throughout, followed closely by Transporter and Turkey Leg, YHC was somewhere there in between. Prohibition also had a strong performance pushing though, Das Boot the late arrival got to Cerberus just in time to grab a sand bag and do some work. Snowflake strong performance as always. Kirby and Cheddar stuck together and showed those sand bags who tha boss is.
Announcement
Brolympics coming February 24th, sign up, as competitor or volunteer.
Run Jen Run 5 K March 3rd at Symphony Park.
Richard Sheltra 5K-10K March 15th Pineville.
Thank you Transporter for taking us out.
The Thorn
14 gluttons for punishment posted at The Brave for “The Thorn” at the ‘horn.
Thang
Disclaimer: “I am not a professional, but I am a brofessional, so there’s that.”
Mosey East on Ballantyne Commons, stoping to plank for the 6 at Meadow Run Ln. North on Meadow Run, left on Thornhill Club Dr, Right on Elmstone Dr. Pick out a lifting rock at rock pile on Elmstone and leave it. Mosey to the Elmstone playground and plank up for AMRAP instructions.
“The Thorn” AMRAP:
- Run to top of Murderhorn (Elmstone & Thorncrest).
- Perform 10 burpees
- Run down Murderhorn, stopping at Summitt Tree Ct. for 10 more burpees
- Continue down Murderhorn, stopping at Stonepath Ln. for 10 more burpees
- Continue in the same direction, find your lifting rock and perform 10 rock thrusters
- Run to Elmstone playground and perform 10 pull-ups
- Repeato
Mosey back to Brazwells at 0606 (not 0707 as YHC originally requested).
Moleskin
- T-claps to these 14 men on being the first Brave PAX in AT LEAST 1 week to make it over to the Murderhorn.
- While we weren’t the first to tackle the ‘horn, YHC is pretty sure we spent the most time there in the history of F3 (~45 minutes)
- Here are the results:
- GREAT effort by all this AM. YHC could see us doing this again someday to mark our progress.
- Interesting to see how wildly the Strava elevation climb numbers differ from reality. Looks like Thin Mint, Haggis and Bunker and Wingman have the best watches.
- If any corrections are needed, let me know
- Q schedule is open as of mid-March. Reach out if you want in on this. 2 rules: make it hard and cover at least 4 miles. We checked both boxes today.
- Thanks for the opportunity to inflict pain. Mario, you’re up next.
Announcements
- Frehleys Comet 54th birthday Q tomorrow @ Stonehenge
- Sign up for BROlympics 2.bro – Feb 24 @ Weddington HS
- RunJenRen 5k – March 3rd @ Symphony Park. Reach out to Frasier if you want to help push a SFN chariot.
- F3 Dads – CLT Checkers night – March 17th – see Frasier for details
- F3 Dads – Campout – Apr 20-22 @ Cane Creek Park – see Frasier for details
- Smoky Mountain Relay team is forming. Race is April 20-21. Reach out to Cheddar if interested.
Moist, Overzealous Weinke
13 brave PAX showed up to endure what was destined to be a very rusty Q-led workout. But when you think about it, it kind of makes sense.
Quick side note: “Country Livin'” comes from my roots, Marshville, the self proclaimed “Home of Randy Travis & country livin’.” Until recently when the sign was removed. When I think of Marshville I think of the country. I think of an old barn off a dirt road in an ag field with a rusty tractor tucked away inside. The farmer knows the tractor is rusty, but it still gets the job done at the end of the day. That’s a metaphor for me on Q this morning, so thanks for bearing with it fellas.
Down to business:
COP
- Stragglers jog
- SSH x 15
- Good Mornings x 10
- IW x 10(very poor execution on cadence by YHC)
- Swings x 10 OYO
The Thang
- Partner up & catch me if you can. 10 wide Merkins for the tag-along.
- Hill work
- Round 1:
- Top of the hill: Carolina Dry Docks x 10
- Bottom of the hill: 200 Curls
- Round 2:
- Top of the hill: Diamond Merkins x 10
- Bottom of the hill: Clean & Press x 200(massive overestimation by YHC – in hind sight I should’ve made that 100) – Audible: In the end the duo who hit 200 first called it for us all. Thanks Espresso.
- Rounds 3 – 5 were planned. Realistically thought we’d get through 3 but had 2 more for extra credit.
- Round 1:
Mary
- American Hammer x 10
- Louganis x 30
- Skull Cruncher(new exercise) x 10
Moleskin
Thanks to everyone for allowing me to Q as well as bearing with my miscalculations. I will say, my goal was to make everyone miserable(especially Glass Joe) & I can confidently say #MissionAccomplished Next time I’m asked to Q y’all will have the opportunity to find out what the other 3 mystery rounds of hill work I had planned were. Hopefully the tractor won’t be as rusty next go round. Shake n Bake, thanks for partnering up & pushing me this morning. Look forward to seeing you post again soon. Gypsy be sure to tell my mom I did a great job so she can remain proud of her baby boy.
Announcements
- CPR training is coming up on 2.17.18. $35/person
- Description: https://f3southcharlotte.com/2018/01/26/cpr-training-pre-blast/
- Sign up: https://docs.google.com/spreadsheets/d/1y25j_EZo_VeuzZOIsCw-wGJuw4PUu5lKvJqjgjclBOA/edit#gid=0
- V-day Convergence at Bain Elementary School
- F3 brother from MECA is in need of some help moving tomorrow morning starting at 10:00am. He suffered a major leg fracture & is in need of our assistance. Address is 10064 Paisley Drive(Highland Creek) – Only going 7 miles down the road to 3377 Linetender Drive. Any & all help is appreciated, even 30 minutes worth. Bagels, juice & coffee will be on site in the AM with the possibility of a few cold ones in the PM.
Knee Slapper
Pre-workout tweet advertised todays Centurion workout as a tough one. Fun Friday in Area 51/SOB/UCo offers several solid options. If you are the Q, you gotta step up your game and give the PAX a beating. Nobody wakes up this early to get out and lolligag about for 45 minutes. Hard work drives men from the fartsack. We circled up right where we stood for a quick and thorough disclaimer and warm up.
COP
IW x 10 IC
Mountain Climber x 10 IC
Merkin x 10 IC
Fast mosey through campus out the 51 entrance. North on 51 to shopping center at 51/Carmel.
Chair Plank to regroup and instruct PAX on set.
Triple Nickel
Start in middle of center. AYG up stairs on north end to middle of level 2. 5 Hand-Release Burpees. AYG down stairs and back to launch. 5 Knee-Slap Jump Squats. 5 total repetitions. Note the three bold 5’s, Marconi, for the Triple Nickel.
Mary at finish to regroup the PAX. Various exercises.
Mosey out of center and south on 51 back into campus. Stop at outdoor dining area with picnic tables.
Bench Set
10 Step up/10 Derkin/10 Dips x 2
Tartarus Bench Ladder
Start at outdoor dining area. AYG to Tartarus and up short ramps to Level 2 Stairwell 1.
5 Hand-Release Knee Slap Burpees
Down stairs and back to outdoor dining area. Repeat Bench Set.
AYG to Tartarus up to Level 3. 5 Hand-Release Knee Slap Burpees. Back to dining area.
Repeat Bench Set. AYG up to Level 4. Hand-Release Knee Slap Burpees.
Mary
Rachel and Lorax each called an exercise. All IC: Heels to Heaven x 10/Hold/Flutter x 10/Dolly x 10/Hold/High Flutter x 10/6 inches/RLH-10 count/LLH-10 count.
Double Stair Run
Start at Level 4 Stairwell 1. Down to ground. Over to Stairwell 2 and up to level 4. Over to 1 and down. Up to level 4.
Plank series to regroup. Civilian cadence merkin set (10 each): Diamond/Wide/Regular/Diamond
Down Stairwell 1. AYG to launch lot.
COT
Moleskin
That was a great way to start the day. Strong work by all 18 PAX this morning. YHC was out last night scouting a nearby building to incorporate into workout, but determined that it was not safe in wet conditions. Turns out, not much was safe this morning. Slick out there today.
Observations-
Purple Haze appeared sometime during the Triple Nickel. He was late and ran around until he found us. Glad he did. Pro tip: You don’t need your card at PF, they will let you in if you provide your name.
Rachel slipped on the stairs and his back found several treads. He got up and continued to dominate the workout. That may hurt later.
Lorax was up front for all of it. The man is in good shape.
Brilleaux slipped on the Bench Set Step Ups. YHC audibled in Squats shortly thereafter.
Hops is oddly curious about the reason that some men pull straight into a parking spot while others back in. This was discussed in far more detail than YHC expected when it was brought up. Hops is working on completing a study to answer this question or prove/disprove his hypothesis, whatever it may be. I hear he will compensate those who volunteer with cold IPA while completing his scientific mumbo jumbo. Be on the lookout for answers men.
Weird chatter when YHC arrived. Toolbag asked if I had a good dinner. Tagalong said my gloves were nice or something to that effect. May have had to do with Champagne ordering up the AMRAP on a previous Q. Not sure, but it was kinda weird.
Respects pushed hard, as always. Marconi, Chelms, Snuka, Shoe, well done.
Shrinkwrap and Toolbag put in a solid 45
Udder posted. He took us out in prayer.
No Show kept some gas in the tank to lead the way on the Stair runs at the end.
Thanks for the invite to Q from Margo and Udder. BTW, Margo was crushing the deck work.
Colder months see men drop off from posting. Get in touch with those guys who have not been posting. Invite them out. Most of YHC’s most memorable workouts involve adverse weather conditions. It just adds another element to the #suck of a tough workout. Speaking of tough workouts, remember that each workout you lead is a gift to the PAX. They don’t want easy, so show up ready to provide a beating.
Announcements
Pray for Jennings Palmer, Bout Time’s son, during his fight against Leukemia.
NEXT WEEK at Centurion: Show up at 0500 for TRASH PICKUP around the AO.
CPR Training 02/17/2018. Madison is your Q.