13 Goats gathered for another fun and challenging installment of #F3MountainGoat. You know Spring is in the air when YHC is in shorts! Having disclaimed, we headed to the track for the following:
Moleskine
We’ll start with HAPPY BIRTHDAY to Mr. Insomniac… 46 years young… and nowhere near respectable!! In all seriousness, thanks for celebrating your b-day with us Goats! We’re honored!! And great job! Just consider where you were at 5 years-ago! Getting better with age!
Great to have Meatloaf and Picasso join us. Both have been to Goat before… always great to have you guys. They are training for the upcoming Palmetto with Tutti. Mountain Goat is a great part of your weekly training regimen! Come back anytime!
Benny led the way most of the morning, with Sensei and Chico not far behind. Strong from the 3 of you!
Nomad, Tweetsie and Lois were solid as usual. T-claps to Drano for making it out! Always great to have you running with us!
Triple T-Claps to Gullah! Bro, you keep getting faster and stronger!
You boys are awesome! Such an honor to spend my Friday mornings with you guys! Thanks for the efforts!
We are targeting Friday March 2 for a timed mile…. put it on your calendar! Everyone participates!!
Announcements
Birthday Boy took us out in prayer.
8 men gathered to collectively visit Great Grandma Wilby’s house. Unfortunately, we didn’t actually see her house as the large hill spoiled our visit. A great group of Joust veterans was the perfect sample to try out the off-campus location. Smokey mentioned that he recently took a fellow church member home to a house in the neighborhood above the Wilby hill and remembers thinking “I’m sure glad we don’t come over here at Joust.” Well, those words ended up proving to be prophetic! Dollywood and Lightfoot crushed the ‘ol Triple Nickel (5 jump squats at the bottom, 5 regular squats at the top, and 5 times up the hill in between). Stone Cold is just a machine and is so steady. It’s great to have Duct Work back in the fold. Still hoping his foot injury continues to heal! Header and Yeti never seem to tire, or at least they never show it!
Following Great Grandma Wilby, the PAX ventured to the small playground above the bleachers. Partner work, two times through, consisted of P1 running to parking lot and back while P2 did the called exercises of pull-ups and dips.
Lastly, one competitive lap around the track against your partner while stopping for merkins in each corner. Mary at launch and then done.
12 men gathered this morning at Impromptu in balmy 66-degree heat! After giving considerable thought (approximately 30 seconds) about what to title this workout I decided to name it “Tiny, Heart Shaped Rock”. More on that later…
Here’s what went down:
WARM UP
THE THANG
MOLESKIN
I always enjoy working out with such a great group of guys. And it seems every workout always ends up with some sort of humorous occurrence. That leads me back to the LIFTING rocks… Making the decision to rotate after each set with the rocks proved to expose some suspect LIFTING rock choices. The rocks ranged in size from what felt like nearly 50 lbs. down to… well… we’ll just say light weight. And one rock in question was literally shaped like a heart! Not a big heart. Not a heavy heart. Just a tiny, light weight, heart shaped rock. Is anyone going to claim responsibility for this?? I think Bottle Cap put it in his pocket and took it home after the workout!
In all seriousness, great job by the PAX. Dasher continues to impress with his speed. Dough Boy and I became even closer as Wheel Barrel partners. Old MacDonald did us all a favor by suggesting we avoid his “cross-wind” during the rock curls. Foundation doesn’t seem to miss too many workouts. Xerox always brings good energy. And, it was good to meet Rose… welcome to the group!
Lastly, a special welcome to our FNG Anthony who is now known as Spam! He was a Civil Engineer in the Air Force which apparently can be referred to as “Prime Beef”. Anthony was educating us on Air Force nicknames, and I think he was hoping he could name himself “Beef”. He quickly learned it doesn’t work like that and is now known as Spam. Welcome, Spam!
Thanks to Bottle Cap for taking us out with a prayer!
ANNOUNCEMENTS
Brolympics 1 week from this Saturday. 6:00-9:00 am at Weddington.
Sunday morning men’s group led by Bottle Cap 7:00-7:45 am. Lawson Mill House.
14 Men posted this warm February morning for Kevlar. While the campus there is big, for some reason this workout never ventures far from the launch. Time to go exploring today.
Disclaimer stating that I am not a professional and that this workout has been adapted from the Olympic Curler’s Fitness manual. Off we go towards downtown Matthews.
Avoid the ladies heading out of the Burn Bootcamp class in their cars at 5:35 AM and circle up at the Presbyterian Church Parking Lot for COP: SSH, Lunges, Merkins, Mountain Climbers, Shoulder Taps, & Plank Jacks.
Mosey down to the railing by the Animal Hospital and grab some rail.
15 Supine pull-ups, 15 Derkins, 15 Supines, 15 Hip Slappers each leg, 15 Supines, 15 Derkins.
Dodge downtown Matthews traffic and head over to the Library. At Courtyard grab some wall.
15 “Little Haze” Step Ups each leg, 15 dips. 3 rounds.
Partner up. P1 Runs around Courtyard, P2 runs around Library, Meet up for 10 hand-slap merkins. Flap jack routes. Repeat for 4 total rounds (2 each direction).
Back to courtyard wall.
15 Split Leg Squats, each leg, 15 Derkins. 3 rounds.
Head back home with a stop off at the Animal Hospital for some more Supine’s and some Flutters.
Back to the launch point, on the way I tossed out an offer for Balls to the Wall on the Ladies Bootcamp, but no takers. A few sprints down the fire lane to kill some time at the end and back to launch and circle up. I think I ended 30 seconds early, feel free to knock out a half dozen burpees today to make up for it.
Some planks and Mary along the route while we waiting for the 6.
Done.
Moleskine
A solid group of men this morning, some original Kevlar guys, some new Kevlar guys, some Kotter’s, a nearly 40 year age range, we had it all and everyone put in the work. A little grumbling about the running but we only ended up a little over 2.5 miles, expanded the AO, dodged traffic, learned from Busch that there is no library at Clemson and he’s not sure there is even one in the state of SC. High Tide confirmed there is also none in Alabama either. They only read 2 things in Alabama: Nick Saban’s Playbook and the Bible. I didn’t ask him to prioritize which one was first.
All the guys were hustling this morning so though to call out anyone. It’s safe to say the sprints were led in age order – youngest to oldest.
Thanks to Busch for the takeout.
-Alf
Announcements: Brolympics next weekend and Run Jen Run the first Saturday in March.
Texts were flying amongst the Wessex Square mafia yesterday afternoon. After some consternation from a few members, Scratch n’ Win and Leprechaun decided to clown car with me to OPES. Lewinsky decided to run in, masterfully thinking that there would be limited running in today’s installment of Hydra. #contraremonfrare #kinda
Pulled up and there were a good number of PAX striding from their chariots, including Gummy. Gummy drove to Hydra this morning, we were saying that it must be some sort of compliment to the Q.
Anyway, the disclaimer was given (went with the whole “I’m a regular dude” routine), and we were off.
Venture to Harris Teeter, groaning ensues, particularly from Good Hands.
Wait for six in front of HT, performing Gummy 10-counts (IWs).
Little warm up from there…
IW
Squat -> hold
MC
HR Merkins
Mosey over to business building parking lot right next to Colony Place, find a friend.
P1 – called exercise
P2 – run around office building, flapjack
Round 1 – CDDs
Round 2 – Dolly
Round 3 – Wide arm merkins (not really)
1o count from Scratchy, and then instructed PAX to lunge walk to sidewalk about 25 yards away to catch breath. (veteran Q move from the six)
Mosey out to Colony, take immediate right into Stonecroft, follow main road to first stop sign, halt for more Gummy 10-counts.
Mosey out of the back of Stonecroft, back into OP, stopping at Summerlin. Jet Fuel mentioned that he thought I hated Summerlin. Umm, I do, we were definitely not going to take a left on Summerlin.
Hold squat while waiting on the six, then mosey back out to Rea, take left and head to church rock pile.
Stay with partners, P1 does called exercise, P2 runs L shape curve to street and back.
Round 1 – curls
Round 2 – overhead press
Hannibal said his watch cut us off at .6 miles, had Gummy give us a mileage check. We were at 2.4 at this point.
Head back to launch, “Crazy Ivan” to run around the school for more mileage, end up at practice football field directly behind school. Gassers x 4, rain started, head to school overhang for quick Mary.
LBC
Flutter
Freddy Murchisons
Done – 3 miles, just about on the nostril
Storytime
Good gang out there today, bunch of regulars with varying paces. Lewinsky told me after “that wasn’t what I was expecting”. By him running into the workout, I will take that as a backhanded compliment. Gummy, again, did drive to the workout, so I’m totally confused.
Really good energy out there today, and good movie/TV lines too. By my count, we hit: Hunt for Red October, Fletch, Seinfeld, forgetting like two more.
Group was pretty split for most of the workout, good convos all around I’m sure, but I’m definitely not omnipresent.
Good to lead out at Hydra again, great AO with great memories. #tear
Nice to have one of they Hydra OGs in Bug out there again. Anybody seen 49er or DK in a hot minute?
Thanks Gummy for the takeout.
Announcements:
Bro-lympics, sometime, somewhere (I forgot), check with somebody if you’re interested.
Three of us were talking in parking lot, about random things…Curd discussing reasons 223 & 224 as to why he’s missed the last eight months of F3, Header still basking in Eagle glory, YHC letting everyone know that my watch was two minutes and 22 seconds fast, and Smokey indulging us as the good Site Q that he is.
Sweeny Todd came rambling in at 5:30 on the nose, very lame disclaimer given, and we were off.
Down to the track for a warmer up lap, and COP back at start line. Oh, and our friendly neighborhood PAX of tardiness, Floor Slapper joined the party.
IW
Squat -> hold
MC
HR Merkins
With Floor Slapper showing up, the Grinders were in fact ON.
Fall onto the surprisingly (fairly) dry end of the pitch, explain to PAX that Partner 1 would be at far end, partner 2 at near end (side) of field, partner 3 running in middle as timer; exercises as follows:
Round 1: P1 – jump squats / P2 CDDs
Round 2: P1 LBC / P2 Wide arms
Round 3: P1 H2H / P2 Military merkins
Gather PAX back on the track, mosey to top of sidewalk by the neighborhood crappers. Stay in Grinder groups. P1 grab a lifting rock from pile. Same concept, P1 at top by crappers, P2 down at bleachers, P3 running in middle; exercises as follows:
Round 1: P1 – curls / P2 – step ups
Round 2: P1 – overhead press / P2 – incline on bench
Round 3: P1 – tricep extension / P2 – supines on rail…scratch that with the puddle of mud from broken water main or something…go back to incline on bleacher
Round 4: P1 – goblet squat / P2 – Dollys
Sweeney and I were down at bottom about to do some dollys and started feeling the monsoon that was supposed to hit…run for it! Everyone gathered under roof at crappers for wall sits. Then mixed in some air presses, then did a burpee rotation. Each PAX does five burpees while everyone else stays on wall. Rotate around. By the time we go through this, the rain halted (mostly).
Head out to basketball goals, Gasser time. Sprint to last goal, repeato x 6.
Back to bathrooms, for Stomachs.
Rosalita, Flutter, Freddy Mercury, Protractor, WW2 sit ups
done
Memories
Again, thanks to Slapper showing up, we had two groups of three for Grinders. Had contingencies of course, but this was first plan.
YHC still coming of a little Achilles strain, so running would be short stints. #shocker #SCMSmascot
Good fellowshipping out there today with a small group of really good dudes. Smokey and I were on same rota on the pitch, and I was commending him on his lack of injury. I stay injured these days #thanks40, and learned that Dollywood is battling a back at the mo. Get well, get well soon, we want you to get well. #elainebenes
Sweeney is building a house somewhere off of Lawyers Rd, told him to hook up with Horsehead’s posse out there, or else. I just envision HH and his band of Cowboys out there in Mint Heeeeeeeeyul rocking red scarves and pillaging the local savings and loan.
Header and Curd barely broke a sweat, seemingly. I would expect nothing less from these machines.
Header, thanks for the take out this morning. Reminder that God’s grace is seen in so many instances in our lives, and in the most difficult of circumstances.
Continued prayers for you (Header) and all of the Rebsamen family.
Announcements:
Curd looking for two spots to fill on his Smoky Mtn. Relay team, see him for details.
10 Pax arrived at Matthews Elementary to enjoy a Slim Fast edition of #F3Peak51. With a preview of a visit to The Garden of Good and Evil, I’m sure the numbers were down slightly due to the sheer fear such an expectation invokes… ok… not really… but it sounds ominous, at least!
Having disclaimed, off we went for the following:
DONE! Excellent job!
Moleskine
Always an honor to lead the men of Peak 51.
Great to have Woody join us! Welcome back, Kotter!
The Mouth has made 2-weeks in a row, but was refused regular status until 3 weeks in a row. Pressure is on for next week!
Bullwinkle returned for his first post since Burpback Mountain was introduced 3-4 weeks ago… Many of us are still scarred by that!
T-claps to Nomad, Tweetsie and Sensei for the pre-run.
Announcements:
Lumberjack took us out in prayer.
13 men had a seemingly un-eventful Valentine’s night because they decided to show up at 5:30 for a Kettlebell workout, many of them complaining that their legs were tired. Obviously this new generation is doing it all wrong, myself included.
The Thang
Warmup – Low Slow Deadlifts, SSH, 20 swings OYO
3 Rounds of: Louganis (10), Merkins (10), single arm swings (10 each) – we went to 15 Louganis and 15 merkins for round 2 but that didn’t fly
3 Rounds of: Upright Rows (10), Goblet Squats (10), Full Sit Ups
Burn out rounds:
Round 1: 5 Curls, 5 Shoulder Presses, 4 Curls, 4 Shoulder Presses, 3 Curls, etc.. down to 1
Round 2: Chest Presses + Louganis
Round 3: Deadlift + Upright rows
Round 4: Skull Crusher + Russian Twists
Rotate
Rotate to the bell on your left:
If smaller bell – 10 snatches (each arm)
If larger bell – 10 lawn mowers (each arm)
Repeat twice….
Rotate back to your right
If smaller bell – 10 single arm shoulder presses (each arm)
If larger bell – 25 double arm shoulder presses
Repeat twice
Partner work
P1 – Walks to from median to median with variation of bell carrys
P2 – Stays at first median for workout
(some of these are out of order or completely innacurate, can’t remember them all)
Round 1-
P1 – Waiter carry (2 bells)
P2 – Squats
Round 2
P1 – Suitcase carry (2 bells)
p2 – Mountain Climber
Round 3
P1 – Fast walk (1 bell)
P2 – Burpees
Round 4
P1 – Lunge walk (1 bell)
P2 – Merkins
Round 5
P1 – Lunge press (2 bells) fail
P2- Something
Round 6
P1 – Lunge swing (2 bells) fail
P2- Something else
Circle back up –
Cadence – Russian Twists, Skull Crushers, Chest Presses, LBCs
DONE!
Moleskine
Dang – I tried to memorize this workout for like an hour and couldn’t do it. Getting a KB workout down takes a lot more planning than a typical Q because there’s no running to take up time. Had my phone and a piece of paper sitting there to make sure I remembered everything. Also, I’m just really stupid so that doesn’t help.
Voodoo and High Tide went on a nice long pre-run. I saw two headlamps bobbing along a good distance off site when I was on my way to the school.
Hoover decided that his 230 frame isn’t heavy enough and wore a ruck pack, and then also swung a big-A kettlebell. Asphalt everywhere hates you. #asphaltlivesmatter #metoo
Lots of strong guys out there today. I didn’t really pay attention to who was killing it – I just know a lot of dudes were because they were ahead of me, especially on the partner work.
I’m no pro at KBs but keep pushing to use bigger weight – you can lift a lot more than you think.
Voodoo started questioning my music choice, and rightfully so – we started out with Kashmir (Zeppelin) which is almost a 9 minute song. Probably too long, I think High Tide said he blacked out during it, just like he used to back in ’75. After that things got back to normal. But High Tide was never the same.
Thanks to Witch Doctor and Voodoo for letting me Q. It was a lot of fun and always a pleasure to lead the best dudes in Charlotte before the sun rises.
Announcements –
2/24 – Brolympics – Weddington HS 6am
Hoover – Need Qs at Rock Zero (Calvary at 7am) starting March 3rd – Ask Flipper, Boudevours or Hoover
Voodoo – Need Qs at Meathead – PM him for more info
9 Men got their hearts right at Anvil for Valentines Day.
It looked something like this:
After a quick disclaimer to the Pax, we took a longish mosey to the far side of the AO for COP in cadence.
SSH x 15
Squat x 15
Mountain Climbers x 15
Partner up for wheelbarrow to first island, flapjack to second island, first man again to third island, partner 2 to fourth island.
AYG back to start. Round two was Partner Carry w flapjack as needed to fourth island.
Mosey to wall for modified People’s Chair.
YHC reaches into the bushes for a sandbag stashed before the workout. While holding People’s Chair, pass the sandbag down the line and back.
Round Two, Overhead Press the sandbag, pass down, and back.
Bear Crawl Charlotte’s finest patch of turf, Lunge Walk back to start.
Line up single file for Sandbag Indian Run. Man at the back runs w sandbag, then hands to Pax in front of him when it’s his turn to sprint up.
New weight-bearer runs with it until sprinting Pax is in place at front of line. Repeat from church building to ballfield fence.
Partner Derkins x 10 each, Sandbag Indian Run back to Hot Box.
10 Derkins, 10 Dips, 10 Step Ups OYO.
Rinse and Repeat.
Line up single file for Bucket Brigade. Instead of water bucket, Pass sandbag (ended up being Throw, more on that later) to man in front of you, then outrun the bag to the front of the line. Continue all the way back to church building.
Run to rock pile, partner up.
Partner 1 runs to far light pole and back while Partner 2 does called exercise. Flapjack.
Round 1 – Curls
Round 2 – Overhead Press
Round 3 – Squats
Catch Me if You Can, with 5 Merkins then chase, back to far corner near North Face.
Pusharama and Mary medley.
Mosey back to cars and we’re done.
Moleskin
Seems like this wasn’t quite as bad as it looked on paper, but the sandbag created some interesting moments.
The bucket thing was expected to be a stationary line, except for the guy running ahead. Turns out the competitive juices started flowing, and the whole group was running WHILE throwing the bag, making the guy moving to the front of the line work that much harder. Excellent!
We mixed it up and burned a little of everything.
Announcements
First and foremost, continue to keep Jennings, BoutTime and M Lauren in your prayers.
Jennings numbers still need to move in the right direction, and family is headed to Memphis tomorrow morning.
#AllinforJennings
Church On The Street (COTS) celebrated their 20th anniversary of doing God’s work last month! Join them and your F3 Brothers the first Sunday of every month. About 0545 to 0800.
Check with Strawberry for details.
SpeedForNeed takes over the RunJenRun March 3rd. Should be an epic EIGHT CHAIR event. You want to be a part of this.
20 PAX circled the Bull Ring with a purpose of speed, more speed, and ludicrous speed on Tuesday morning.
The THANG:
The Moleskin:
Announcements:
SYITG,
Bratwurst