Wake up around 5:20 and it’s still raining outside. Been raining all night so the grass is looking good but the ground is really wet. So it’s Saturday; raining, wet, early, and spring break. Feel pretty good I am going to get out of leading this one as no one will show up. It gets closer to 6:00 and the rain dies to a little mist. I figure I better drive over just to make sure no one shows up. I get to Stonehenge and for the most part, the rain has stopped but still really wet. I see about 4 or 5 cars so I know its on thinking it will be a small group this morning. Once again, I am wrong and more cars start rolling in. We wait until 6:00 and we now have 14 dedicated PAX out on this Saturday morning. I will be honest; If I wasn’t on Q, I wouldn’t have made an appearance. Give a disclaimer and we are on our way!
The Thang
We mossey the long way to Duckworths parking lot. Circle up and do some very precise counted warm ups. SSH, imperial walker, merkins, and squats. We head down to the brick wall behind us and get in a sitting position. Stay in sitting position for 25 secs. A lot of chatter on the count so we count silently for the rest of the wall exercises. 25 sec hold on right foot out and 25 sec hold on left foot out. Hold seat and do 50 air presses. Shake the legs out and mosey back to the parking deck.
Relived to find some dry ground, We do some leg work; high knees, butt kicks, shuffle both directions, lunges, and broad jumps. We run up the parking lot ramp and do 5 burpes at each level. We run down the ramp and do 10 merkins at each level. We stop near the stairs and partner up.
One Partner runs up the stairs and back down while the other does exercises on ground level. Switch with partner when you get to ground level. We do a total count with partner of 100 merkins, 200 crunches, and 300 squats.
Mosey down to the SPX pond. We do 2 exercises at each sitting section around the pond and run to the section right before the section we just left. Sounds more confusing in writing, so not quite a full lap in-between sitting sections around the pond. First exercises – 10 jump ups and 20 step ups; 2nd- 25 incline and 25 squats; 3rd – 25 declines and 25 merkins. Meet at the section of the SPX pond we started and do 25 dips and 25 squats, Do a full lap around the pond. Do some so leg stretches and back to launch for a couple minutes of mary. Different Pax call out the exercise and we end up doing 2 sets of american hammer (wet ground). DONE AT LAST! Finish up with 3.75+ miles. Q takes it out with prayer.
Great group of guys and appreciate the support on a rainy day. Thanks to Nard-Dog and Wild turkey for the site Q!
Announcements
Richard Sheltra – 5K or 10K 4/28
17 Hump-day Holligans got after it this morning in the fantastic temps. #summeriscoming
Disclaimer given.
20 Side-straddle Hops In Cadence (IC)
20 Mountain Climbers IC
20 Front Lunge IC
Run Mile, Whatever you got. Circle back for the six. Lot of great effort out there.
Grab a tree waiting for the light
At bottom of deck 3 Reps of
10 Burpees
10 Mountain Climbers
10 Squats
Grab a lifting/non-running rock.
20 Curls
20 Overhead Press
20 Tricep Curls (Extensions)
2 Sets. #crowdpleaser #wantedthree #rockdroppers
10 sets of 10 Dips
5 sets of 20 Dips
100 Dips
20 LBC IC
20 Dolly IC
10 Merkins
20 Fluttah
10 Merkins
20 Rosalita
A pre-run may have happened. 5k Style
May not have gotten out of bed if it wasn’t for the Q-Thang. Glad i did.
Not a lot of talk
Mic Check wanted the lead this morning. Thankful for his form presentation and subtle PAX ’10 merkin’ reminders.
Spring weather has YHC sleeping arrangements jacked. AC on at night, heat on in morning. can’t be good for the system.
Richard Sheltra Race coming up. See Pvt Benjamin for more details
Savage Race May 19
F3 Dads Camp out 4/20-4/21. See #camping channel on slack.
Date-night coming up on 4/28 – Dinner and Curling
14 PAX, including 2 FNGs (Welcome Huckleberry and Harry Carey!) turned out on a beautiful Union County morning to see what YHC had in store for a Watchtower post. Would MTM carry over to Tuesday? Would Frack bring another FNG?
Much to everyone’s surprise, Touchless Tuesday was in full effect. Pleanty of partner work, but no partner carries, no partner pushes, not even some hand-slap merkins. Without the MTM go-to options, what would a Damascus Q entail? The answer? A workout inspired (some would say stolen) from Goodfella’s Easter beat down.
Pre-warm-up mosey to opposite side of school (aka the rock pile) where a quick but eloquent disclaimer was provided for our FNGs.
The Warm-up
The Thang
Announcements
Mumblechatter
14 men arrived by 0530 for the designated start time. Hops pulled in just in time for a few to sign waivers, so disclaimer was given next to his truck while the back office work was done. 2 men, Chelms and Shoe, arrived well into the workout, but found us nonetheless. Glad they did. 16 total.
Thang
Mosey down to lower parking lot toward Raintree Lane. Circle up.
COP
All in cadence. SSH x 10/IW x 10/ Mountain Climber x 10/Merkin x 15/Low Slow Squat x 10/CDD x 10/
5 Burpees OYO
Mosey out of campus onto Raintree. Stop at bottom of hill off Providence at the big tree at bend in sidewalk.
Triple Nickel
Run up to Providence. 5 Hand-Release Burpees. Back Down. 5 Heels to Heaven. 5 Repetitions.
Mosey across Raintree back onto campus. Continue mosey through campus into one of the lots above Swim MAC.
Mary
Legs up between sets. All in cadence. High Flutter x 10/Rosalita x 10/Heels to Heaven x 10/Protractor
Wide Arm Merkin x 10 in cadence
Mosey over to Swim MAC lot. 2 staircases. Stop at south staircase.
Triple Nickel
Run up stairs. 5 Burpees or 5 Pull ups. Mosey down north staircase. 5 Double-Merkin Burpees. 5 Repetitions.
Plank-o-rama upon completion
Mosey over to bridge on walkway to football field.
People’s Chair
Right Leg High/LLH-10 count. Drop down another 3 inches. Hold. 20 Low Slow Squats OYO.
Mosey up past football field and through campus back to launch lot.
Mary
Same as last Mary, legs up, in cadence. LBC x 10/Freddie Mercury x 10/Flutter x 50
COT
Moleskin
Was DR for Spring Break with the family last week. Last F3 post was 03/28/2018. 11 days off F3. Last Q was 02/02/2018. Longest time between Q’s since my VQ 08/24/2013 and my second Q 10/01/2013. Good to be back out and even better to lead a workout.
Doc was out front on the long sets. Busch right behind him. Chelms was near the front on the 2nd Tripel Nickel, but, not surprisingly, he left early. Not to mention, he and Shoe missed all of COP and 4 reps of the first Triple Nickel. Again, glad they made it. Site FNG’s. Margo another site FNG. High Tide and Puddin Pop may have been as well.
Speaking of Puddin Pop, he took a straight up tumble on the mosey back to launch lot. It was loud and worrisome, but he is a tough man and got up immediately to complete the workout. He skinned a knee pretty good, but only a superficial injury. Glad for that. Thanks for coming out to check out the workout. Always good to have new guys post. Schmedium and HIPAA posting HN regularly. Nice, keep it up. Shoe, Wild Turkey, and Geraldo pushing hard on all work today. Aside from the hard work he put in, Hops also got the back office stuff done as well. Thanks for that. #waivers
Bananas and Busch, both now regulars, throw down some serious #mumblechatter. Good to see the fellowship and enjoyment the guys get by being out there and getting work done with the group.
2.5 miles, 50 Burpees, hills, stairs, mary, etc
Thanks for the opportunity to lead at Hawks Nest. Thoroughly enjoyed it. Good work out there men.
YHC took us out.
Announcements
Please keep the Palmer family in your thoughts and prayers. Bout Time’s son, Jennings, will receive a transplant of bone marrow cells from his sister, Caroline, this month. Song, Scripture, and Prayer 04/19/2018 at 7:30 at RTS Charlotte Chapel, 2101 Carmel Road. Join if you can. #allinforjennings
20 PAX set off into a rather pleasant Tuesday morning last week – 55 degrees, light 7mph wind. I wish “this” Spring would last forever. No more Gloom!
The THANG:
The Moleskin:
Announcements:
SYITG,
Bratwurst
A last minute Q switch-a-roo as Mermaid, who already has 8 other Q’s this week pinged a few of us and said he was driving back to the Keys and wasn’t sure what time he would return and what state of mind he might be in after 10+ hours on I-95. So 11 of us go me instead of Mermaid and dealt with it fairly well. Thanks for being so nice.
Clock strikes 5:30, about 5 PAX ready, 3 still emerging from cars, 2 cars coming in. So a disclaimer and a 2 minute late start. Mosey around the school and to the back parking lot for COT.
Mumble chatter and complaining starting already. (Not saying who started it, but the name rhymes with Mummy)
SSH, IW, Merkins, Mountain Climbers, and Lunges. (O’Tannenbaum appeared somewhere in the middle of all of this)
Mosey up to the playground.
Triple Nickle for Mermaid. 5 Pull-ups here, 5 burpees on the other side of the island, repeat 5 times. Some Mary to wait for the six.
Mosey to the track with the new fencing to keep everyone contained.
11’s – Derkins with feet on top of fence on one side, Shoulder taps with feet on fence on the other side. (Do both shoulders for one rep)
Some Mary to wait of the six.
Mosey over to rock pile and grab a lifting rock.
25 OH Presses with rock, 25 merkins. Repeat with rounds of 20, 15, 10, and 5.
Head back to launch for some plank work and heels to heaven to close things out.
Done
Moleskine:
Some running (about 3 miles) and some shoulder work today should have left everyone feeling fantastic on the first official day back from Spring Break. Rachel and Purell lapped most of the PAX on the Trip Nickel and 11’s. McGee wasn’t far behind but his form (or lack of it) might have been saving him some time. Some grumbling and jokes about the feet on the fence. “Can you reach it Alf?” “More like Dry Docks for you, Alf.” Honestly, who really uses the top shelf of the kitchen cabinets anyway?
Pro was complaining he tore a shoe on the fence and may have gotten stuck up there for a moment. I’d feel bad about it, but I have those same shoes and they are old enough to be 3 deep in the boot camp rotation at this point. He’s already gotten his money’s worth. Plus I had that solid disclaimer which absolves me personally of any liability.
Nair was looking strong after just FNG’ing a couple of weeks ago. And he thought McGee was old enough to post at the Fishing Hole which was awesome.
Thanks to Squid for the takeout. Good to have the site chaplain back out after a few weeks off on IR.
-Alf
A bit of a dreary morning at the OG AO of Area 51. No shovel flag in sight. No sight Q to be found. No pax to be found. Clock strikes 0700 and this Q is ready to head back to the house and get back in the fartsack when 2 cars come out of nowhere at 0701. I guess we gotta do this thing. 3 seasoned vets put in some work and some miles for 57 or so minutes. Here’s how it went…
Skipping any real warmup, disclaimer, and COP we headed off campus for a little field trip to the local neighborhood. Run down McKee to the firestation and cross the street onto South Hall. Head down to Derbyshire Dr for a quick set of SSH x 15 or so.
Round of 7’s on Derbyshire – Jumpsquats at the bottom & Merkins at the top/end at the cul de sac.
Head back up South Hall stopping at each street to do merkins x 10.
Back to campus and stop at YHC’s car. Grab 3 40lb sandbags.
Move to parking lot. Drop sandbags in middle of parking lot half way between cones and playground.
Move under cover as the rain started to come down at the end.
All done. Total miles = 4.5
Moleskinny
As stated above, the clock struck 0700 and I was just about positive nobody was showing up. Then Joker and O’Tannenbaum roll in right at 0701. Of course we had to take a couple minutes of mumblechattering so we launched around 0703ish. I figured nobody else was showing up, so we went straight for the field trip instead of sticking around for a warm up.
OT was feeling a little rough this morning after a long night of exploring the beer menu at Vintner’s and dealing with some overly served elderly women at the Cinebarre. May not have been the best day to throw in around 4.5 miles of running today, but he took it like a champ.
Joker was his usual self filled with a lot of gas and releasing quite frequently. I mean he farted A LOT. As OT said though, that is the best part of F3. Just glad he was wearing his dark colored full length tights under his shorts.
The sandbags were heavier than I remember and they sucked. Glad we didn’t take them with us on the field trip.
Both OT and Joker are jealous of my beard. Joker might be renamed patches because he is going bald on his face. OT just comes in total grey, so he keeps it clean shaven. Smart. What’s it like being old? Speaking of, OT still goes to twitter.com to find out what’s happening with F3. No account needed.
Thanks for showing up this morning, gentlemen. I didn’t need that extra hour of sleep anyway.
-Pro
It was a wet gloomy morning and the Substi Q thought no one would show. With a lack faith, a prayer was sent up requesting the rain would stop long enough for a serious workout and that pax would show for a beatdown. Sure enough, the rain stopped and within a few minutes til 7 am three pax showed stumbling out of their clown car. With great exclamation, all were welcomed as I stepped from my truck. Moon River responded with a “Where’s Gullah, isn’t he the Q ?” Me; “He’s out of town.” MR; “You sure?” Me; “Yeah, because I begged him to let me be Q!” MR; “Need us to unload the kettlebells?” Me; “No KBs needed I brought my own toys.”… Shock and dismay among the pax, NO GULLAH AND NO KBs!!!
From that correspondence, YHC went into the disclaimer and proceeded with the beatdown.
SSH x 20, IW x 20, Hillbillies x 20.
2 laps around short track. Mad showed up as first lap was started. He made up for it by going back and forth to his car a couple of times.
Run backward 1/2 track. Lunge 1/2 track. Side to side facing in 1/2 track. Side to side facing out 1/2 track.
Find a dry spot under the covered walkway. LBC x 10, Right Oblique Crunch x 10, flapjack to Left x 10, HTH x 10.
Mosie to benches at left side of school. Step ups with low squats x 10, dips x 10, incline merkins x 10, derkins x 10.
Run ayg to benches right of school. Repeato on bench work.
Dryspot under covered walkway. LBC x 10, Right Oblique Crunch x 10, flapjack to Left x 10, HTH x 10.
Metal plates lined across parking lot each pax chooses a plate either 45, 35 or 25 lbs and push plate across parking lot x 3. After each crossing run a lap around the parking lot.
Dryspot under covered walkway. LBC x 10, Right Oblique Crunch x 10, flapjack to Left x 10, HTH x 10.
Peoples chair 35 lb KB passed from left to right then back again x 10. PAX do arm raises while waiting for KB.
LBC x 10, Right Oblique Crunch x 10, flapjack to Left x 10, HTH x 10.
Peoples chair 20 lb KB overhead x 10. PAX do arm raises while waiting for KB.
Return to metal plates push across lot x 3. Run lap around lot after each crossing.
Bench work. Run back to benches to left side of school and repeato.
Dryspot under covered walkway. LBC x 10, Right Oblique Crunch x 10, flapjack to Left x 10, HTH x 10.
Time to kill so do Mary’s pax choice.
COT. Announcements, Mad gave promo for Fishing Hole on Thursday mornings since we were all 45 or older. Prayer service 4/19 for Jennings and Palmer (Bout Time) family 7:30pm at RTS chapel 2101 Carmel Rd. YHC took us out by requesting forgiveness for not being Gullah and the lack of KB work. Also asked forgiveness on the lack of faith that rain would stop and pax would show.
Thanks Gullah for letting me Q today! Everybody worked hard and even though the rain stopped we were still soaked with sweat.
On a beautiful spring morning, 7 PAX moseyed on down to the scout hut for some recovery stretching time. Here’s how it went:
Psalm 32:7- “You are a hiding place for me; you preserve me from trouble; you surround me with shouts of deliverance.”
The main thing
Moleskin
Another great time with a great group of guys. I will say though- it was stinking hot today. It almost appeared that since the temperature was warmer outside, that the heat had to be cranked up in the Scout Hut to accommodate the rising temps.
I decided to go with the antler lighting this morning- switching it up a bit but we prevented it from getting to romantical by balancing the lighting with a playlist of great Classic Rock songs
Great seeing Band Aid for week 2- even if he looks 15 years younger with no beard.
T-claps to Arena and Lois for the pre runs before- weather was perfect for it.
Get ready for another VQ next week! Chopper will be taking the reigns for the first time at Gumby next week!
Thanks guys for coming out- always a pleasure to lead!
Last night brought everyone back to the early 90’s. You’re going to the MLB autograph day, and you plan on getting Jose Canseco’s signature but it could possible be Ozzie. Lucky for everyone at Commitment it was the Real Frack in attendance, and he was throwing around FNG’s like dollar bills at a bachelor party.
12 PAX bravely ignored the rain to see if Frack would actually show up to Q and/or bring a FNG. I was planning on doing my typical fat guy lifting routine; but had to alter it when Corporate aka Bratwurst aka Professional Runner was in attendance.
COP
SSH x 25
Merkin x 25
IW x 20
Squat x 20
Cherry Pickers x 0
Mosey to brick and pallet pile
Partner work with exercises and hill runs
Brick Merkins x 200
Pallet Presses x 200
Partner run with Pallet and burpees. Bottle cap killed this exercise, not sure how those tennis biceps held up so well.
11 up and downs on bleacher in which Dasher smoked the pack with Delta not far back from the lead.
Back with the Pallets
Pallet Tri Extension x 200
Stairway to 7 with hill, squat, and burpees.
Mosey back to start with some dips and air presses.
Moleskin
Welcome FNG Sriracha (Bryan Goux) who did an awesome job on his first workout. Finch was a beast all day. Fusebox is steadily getting stronger; must have been my constructive motivation. Great to have Deathcon out here; representing Northern HotLanta. Recalculating was pushing hard and would have burned 955 calories if his crapple watch did let me down with 5 minutes to go. Side note Bratwurst burned 47 calories.
Always an honor to lead this group. Thanks to Mad Dog for forcing me into it.
Announcements
Some awesome gents are helping shake and bake move into Millbridge. Posse in always helping others, and is the true meaning of what F3 is all about. Bottlecap is organizing a F3 booth at a lawson event. Prayers for Hollywood and his Dad.
THE STREAK HAS ENDED!!!!!