8 PAX wisely chose to skip out on Ragnar in favor of following my lead on a steamy October morning.
Warm-up:
Disclaimed the wily vets then 10 burpees OYO, no other warm-up necessary.
The Thang:
Run down Community House towards room 101, passing room 101, and down to the walking paths behind the Brigham building for instructions as follows:
Run to first patio, 20 step ups each leg/20 derkins
Run to next patio for 20 box jumps/20 dips
Run to next patio for 20 mountain climbers/20 thigh slaps
Run to next patio for 7 burp ‘n merks
Continue on the sidewalk heading down towards room 101 for 10 Carolina Donkey Kicks
Head up the ramps to the top and complete 20 diamond merkins/20 squat jumps/20 American hammers
Run down the ramps to the basement where the cinder blocks live and do 20 bent over rows
Hit the stairs and all the way to the top, then do a 180 and back down the stairs
Run back to the start on the walking path and that is 1 lap… now AMRAP until reconvening at 6:08
Take a slightly longer route through WF parking lot and back to launch for 30 seconds of burpees to round it out. Got 4-5ish miles in, lots of merks, burps, and other silly named exercises in.
DONE.
Moleskin:
I have posted enough at The Brave to know this is a no bullsh@t workout and the expectations for a good beat down are high. Was slightly bummed that a lot of the usual suspects at The Brave were out today for Ragnar, so maybe we will have to run this one back. Hollywood thinks so. I’m not sure that any of the other 7 that were there today are interested in that, especially since Kirby questioned the time spent in what he called the pizza oven. Props to everyone for putting up with that AMRAP, not sure if it can be called that with everyone getting in about 2 laps. Hollywood is always looking fast, didn’t disappoint today. Tuck had a smile on his face the whole time, per usual. Enron didn’t like the early burpee call but even closed out the workout with one. Chunder continues to impress… pretty sure when I was 20 and it was 5:15am I was coming home from the bars with a La Bomba’s burrito in hand. Kerri was a FNG one week ago (didn’t know FNGs showed at this AO) and this was his 4th post, pretty awesome. Paper Jam sure did a lot of running for #notarunner. Nice work! Kirby was apprehensive about me being on Q both before and during, but was strong all the way through. Great to see Paper Jam and Kirby push each other.
Thanks to Paper Jam for the takeout and to Tuck, Thin Mint, Mario, and One-Niner for the opportunity to lead these animals.
Announcements
Everything is on slack and mypace.
Good luck to the Ragnar teams this weekend!
Written/posted by Mermaid for Titan Q
24 men for what I will call a celebrity guest Q from Titan, who posts mostly Metro, but lives near the A51 line. Margo planted the shovel flag and Titan disclaimed the crew. The Metro guys do abbreviated disclaimers. Went something like this: “I am your Q and we will do some stupid stuff. Modify as necessary.” Perfect. Off we went
Thang
Circle up in launch lot
COP
SSH x 20 IC
10 Burpees OYO
IW x 20 IC
10 Burpees OYO
Squat x 15 IC
10 Burpees OYO
Mosey around Visitor side of football field. Right on Walsh down to Apt complex cul de sac
10 Burpees OYO. Q didn’t like the traffic. Off we went the way we came. Through campus and up Little to WF lot.
Circle up
Merkin x 10 IC
MC x 10 IC
Wide Merkin x 10 IC
Peter Parker x 15 IC
Diamond Merkin x 5
10 Burpees OYO
Short mosey onto Little near corner at McMahon
7’s
Run up to 2nd street light. 6 Burpees. Run back down. 1 Knee up. 5/2, 4/3, 3/4, 2/5, 1/6.
Plank series when done. Yankee Aggressor, Southern Gentlemen, etc.
Mosey over to another parking lot.
Partner Carries/Wheelbarrow (Partner swaps)
Mary at finish.
Mosey down Little. Left on Walsh. Left into campus.
People’s Chair
Air presses, Incline Merkin x 10 IC, Derkin x 10 IC
Mosey through campus and back to launch lot. Circle up. Mary until time.
COT
Moley
-Lorax crushed the 7’s. Scabby was right there with him. Titan a few paces back.
-7’s was a long set
-Titan’s VQ at Centurion. He told YHC he had to come over and scope out the AO to prepare. Well done with the Q. Thanks for leading the group today. Always nice to have a new Q lead and go to some different spots.
-Haze whined about doing burpees. Said he will be filing a formal complaint with upper mgmt. There must be a form for that somewhere. Will reach out to Alf
-Kotters to Red Rocks
-Kotters to Black Beard, who had an actual black beard
-Fairly certain Ickey Shuffle is sticking with Burpee-Free October
-Chelms did not post
-Solid work by this crew of 24
-No recording of name-o-rama. I missed 3 names, I think. Didn’t think about my having to post the BB until Titan asked after the workout.
-Back to the BB title. I have known our Q, Titan, for much longer than I have been doing F3. Back in 2013 we were at my twin brother’s bachelor party at Lake Lure. We stayed in Rumbling Bald resort in the Dirty Dancing house. The deck overlooked the Dirty Dancing green where Jerry Orbach was pulled of the course to fix the bootleg abortion done on Johnny’s sister. The home’s owners had a bunch of memorabilia down in the basement, including a big poster with their faces superimposed over Johnny and Baby’s. You can’t make this stuff up. Anyhow, got to talking with Titan and the subject of working out came up. He told me about this F3 thing he had been doing and invited me out to try it. The libations did the talking for me and I quickly responded that yes, of course I would like to try it. Nevermind that I had never been a runner and it involved running. The weekend cam and went. The next week I got a message from Titan to post Centurion. For whatever reason, I could not make it. Well, he sent me a message the following week. This pattern suggested I was not getting out of this commitment. I posted Centurion 04/12/2013. Titan was there. Dora was on Q and we completed Byron’s 40th bday workout. That sh*t hurt. Bad. My quads were sore for a week from the squats. My lack of running skills was prominently displayed in my performance. I did it though. I knew I was going to get named afterwards. There were a few FNGs there, including my neighbor, Cane. I provided a little generic info on myself. The group waffled on a few names. Titan pipes in, “Wait a minute, you were a D1 swimmer. How about Mermaid?” I tried to interject and that sealed the deal. I didn’t want to be called Mermaid. I wanted a beastly name like Titan or Thor or Wolverine. Mermaid it was. So, big thanks to Titan for the invite and the subsequent accountability needed to actually get me to post. F3, essentially, is the hangover I walked away from that bachelor party with. It has lasted 5 and a half years and has made me a better human being.
Announcements
Charlotte Marathon in November. Speed for Need is looking for Track Commanders. Scabby is your guy
Joe Davis Run: early registration is OPEN. Register HERE
21 faithful showed up in the cool gloom this morning for another edition of the #Hydra. No new guys this week so after a short disclaimer we were off. Here’s what we did:
Moleskin
Strong group out there this morning. Wanted to keep us moving, make it hard and keep it simple. Based on the mumble chatter YHC thinks he succeeded. Really enjoy watching Semi modify the call as he sees fit. True art form. Gummy called YHC out for the lack of creativity. Sorry man. Thanks to Hannibal for the take out and thanks to Marge for lending me the keys.
One Eye
Editor’s note: Lois posting on behalf of Thumper. This was good. I still can’t feel my legs.
As I was pulling into the AO, Gypsy and 8 other Sparta running maniacs were blazing a trail. 11 others joined me on our Peak 51 adventure.
No FNGs, so the standard disclaimer was given and we took off to Stumptown Park.
COP:
The Thang:
Dora 1-2-3: Partner (A) runs around the loop at Stumptown Park while Partner (B) does said exercise:
Plank while waiting for 6.
Mosey to parking lot behind the First Baptist Church and partner up with someone new.
Partner (A): Run to the top of the lot and do 5 burpees while Partner (B) does exercise:
Mosey back to starting point for some Mary:
COT
The End
Announcements:
Thanks to Tweetsie for taking us out!
E ala ‘oe!! e holo ana nā kānaka
Amazing what happens when your body decides it’s time for you take it easy for 6 weeks… the last Q I had was Sparta and at the time, I started the BB with..
“Sparta has to be one of the easiest AOs to Q of all the ones YHC has been given the opportunity to lead. The rules are easy.. WAKE UP!! Go run as hard as you can and add in some quick exercises along the way to ensure the PAX is staying together and/or catching your breath.”
Boy was I wrong… sure the Waking up part and run hard thing is right… but the easiest AO to Q….only if you can breathe.. and after 6 weeks on the F3 I.R. that breathing part was more than a challenge… it was more like survival and I was just glad I had 8 other Spartans out there this morning to help push each other along… Literally.
Today’s Spartan beat down was a Speed For Need intro for many of the PAX
YHC brought 2 racing chairs to the AO this morning for good reason.
1) I need to train up all the F3 Area 51 pax I can as the Regional Q for Speed For Need.
2) They are a really good coupon for a leg burn out
3) YHC knew I was going to be sucking wind hard today and needed a good wienke that could challenge the most fit Spartan but keep the PAX together.
Quick disclaimer and quick safety lesson regarding the running strap and breaks and off we roll. These chairs look extremely easy to utilize when running next to them… but once you place a grown man in the chair to train with and step up to drive, it becomes a seriously taxing coupon. The plan for today was to cover 4.5 miles and allow every pax member a chance at some interval training with hill resistance while pushing the team’s chair.
The Thang:
Start AO: Sparta Launch
MoleSkin:
It’s great to be back out in the Gloom with you guys. I knew it was going to be rough off the start as I got back to it.. But had no idea how quickly you lose your cardio conditioning. Lots of new pax out this morning too that made my heart very happy to see Sparta growing like it is. Maybe I need to take more time off and see if the pax keep on multiplying. I would like to call out whoever was killing it today out front… but since I was in the way back 6 most of the morning I will just say great job to all 8 of you guys.
We have a great Q line up shaping up for the remainder of October and November. So if you are looking to continually get better and challenge yourself with a different type of A.M. beat down, come on out and find out why we call this AO SPARTA.
Announcements:
SYITG!!
Respectfully,
Gypsy
Floater was my first (VQ) effort at delivering a beat down. Reflecting back on that faithful day in August, thought I needed a “redo” to see how I have progress, not only as a Q, but from a fitness standpoint as well. Being a recent graduate from MB’s and Posse’s Q-School, improvement was bound to happen. No worries……if I were to get stuck and lose my way during the workout, MB and Posse would be there for support……..Oh wait, neither one showed. What was I going to do without my mentors? As if they pushed me out of the nest……..fly away little Southern Belle you are on your own. The Q-School professors were using the tough love approach to see if I would sink or swim.
17 pax arrived early Thursday morning for a light workout and some social time. Well, 14 arrived early. Three showed late out of the darkness at some point during warm ups. Before time to start, lots of laughs, stories of running over mail boxes and some groans from the ones who braved Banjo’s Chisel beat down. The mood was as if no one knew of this not being a social event, we’re here to workout not talk. Oh wait…..guess we’re aloud to socialize before/after but not during the workout, my bad.
Warm Up:
Quick mosey around block and back to parking lot to pick up anyone who may have been late. As mentioned, we had three pax arrive while we were half way through the warm up.
As should be noted, all warm up exercises ended at 12…..The was a reminder to Dana and Moneyball of the beat down the Vols took against my Dawgs. The number 12……points scored. Dawgs win!!!! (38-12)
Thang:
Mosey to Main Street. Explained to the pax this was going to be part 2 of my previous light pole work.
Mary at Dream Chasers while waiting for the 6. At this point, the mumble chatter began from the usual suspects (Recal). Not deterred, I barked out the next exercise…….lunge walk from Dream Chasers to the stop sign. At some point, Fuse spoke up…..are we really doing this again? My response…….yep. Not 15 minutes into the workout, I had a few pax on the ropes. Once we reached the stop sign at Howie Mine Rd/N Providence St, new orders were given – At every light pole, alternate 10 merkins/10 squats. Once you get to the stop sign at the other end of N Providence St, rinse and repeat. Meet back at Dream Chasers…….Mary while waiting for the 6.
As the 6 arrived (Fuse and Dancing Bear), we attacked the light poles on Main Street again.
The third block was a killer with a number of pax needing to modify. As the 6 arrived, everyone looked gassed. No time to waist, we have 10 minutes, let mosey. Moseyed back to the church for two hand slap cheddar shredders. Great exercise…….Epsilon introduce this exercise at one of his Q’s back in the day when we worked out at Weddington HS…..miss those days.
Still have 5 minutes to go……went to wall across from church.
Finished with various ab work exercises until time was up.
Moleskin:
Great job today fellas. Fairly tough work out for me as I was gassed at the end.
Deflated is becoming a beast, front man for the entire workout. Deadwood and Banjo seemed to be attached at the hip all morning. Not sure what you two have going but may want to include Zin. Maddog and Recal were killing it till the end. Dough boy…..impressed, you are slimming down and increasing your speed. Not impressed…….the gloves. Those things have got to go.
Not sure what happened to Fuse and Dancing Bear. Appear to be “modifying as needed” way too much. Believe you two are fighting the “no socializing” efforts from others. Of course, Fuse returning from his “work” vacation may have gotten him out of sink. Dancing Bear may be reeling from the previous day Banjo beat down. Not sure, everyone else can decide.
As far as my mentors not showing today (injured or not), we did not sink…….we swam!!!!! Appreciate the insight provided at q-school and tough love.
Maddog – Thanks for taking us out.
Announcements:
Donations for kids clothes who lost their mother in a house fire – Impromptu
On the eve of YHC’s half century mark, 14 PAX joined the old dog and maybe learned some new tricks. After a thorough disclaimer that would make Mermaid proud, we were off in the direction of the parking lot close to Lockness for:
COP:
SSHx 15, 5 merkins OYO, IW x 15, 5 diamond merkins OYO, LSS x 15, 5 merkins OYO, 15 LBCs
THE THANG
Mosey around Lockness and meet up in the parking lot on opposite side. Split into 2 groups, one for each side of the fitness trail. On one side: inclide merkins, regular merkins and pull ups. 10 reps and 3 sets each station. On the other side: dips, supine pull ups and regular pull ups. 10 reps and 3 sets each station. When done meet in the parking lot for mary and then groups flapjack and meet back up in the parking lot.
Run back towards Lockness, make a right and stop at the benches for step ups. 20 each leg. Run to first small wall for 20 reps of butt-sit squats. Run to the next small wall for a few sets of split leg squats in cadence.
Run back toward the fitness trail and pick up a lifting rock and carry it to the parking lot. Sets of arm curls, should press, tricep extensions and finish with the triple lindy.
Bring the rock back to the pile and mosey to the Wells Fargo parking lot for stretching and back to launch.
MOLESKIN:
I am not sure if it was my age or the fear of Loogie tackling me that threw off my Q game this morning. But fortunately, I had Mic Check to remind me of this fact. I was forgetting to cue the beginning of the exercise. Mic Check wasn’t sure when to start. At one time, neither did I.
For me, my F3 story has been driven by that question: When should I start? I was first introduced to F3 in the Spring of 2013 via a twitter invite to post in Chapel Hill, NC. I lived in that area at the time. I thought it was some scam. It wasn’t time to start. Fast forward to December of 2014, I am living in Charlotte, just aimlessly wandering through life, going to the Y and a buddy (who is not in F3) said “why don’t you start doing this thing called F3” I said no. It wasn’t time to start. Then in April of 2015, a different friend said “why don’t you start doing this thing called F3” I said no again. But a day or so latter, I realized, it was time to start. So one Tuesday morning in April, I showed up to the very parking lot where I started this morning. Not knowing anyone. Hearing all these strange things and a very loud bald guy (Market Timer) barking out commands. It was time to start. As I struggled in the back, there was Loogie. Talking to me, encouraging me, making sure I would finish what I came that morning to start.
Since that day, my F3 journey continued with that same question:
When should I start attending a 3rd F?
When should I start my first Q?
When should I start offering to Q instead of waiting to be asked?
When should I start a new AO or become a Site Q?
When should I start getting to know the other guys on a deeper level?
When should I start searching and rescuing guys in need?
When should I start offering to pray during the COT instead of shying away?
When should I start challenging other guys to grow?
When should I start running?
When, when, when….
How about now.
As I type this I’m already over 24 hours late on getting this back blast out. (As I post this on behalf Rockwell we are now over 48 hrs late) I’ll make it short and sweet.
Let’s jump right in.
Here’s what went down:
WARM UP
SSH x 20
Potato Picker x 10
Plank Jack x 20
Mountain Climber x 10
THE THANG
Run down to the end of sidewalk. Stop at each light pole for 5 Merkins
Partner up and get a lifting rock (1 rock per group)
Curls – Partner 1 Curl / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 15
combined
Tricep Press – Partner 1 Tricep Press / Partner 2 run to the crosswalk do 3 Burpees the
flap jack – 100 combined
Shoulder Press – Partner 1 Shoulder Press / Partner 2 run to the crosswalk – 3 Burpees
then flap jack – 75 combined
Mosey to the benches – Dips then run on sidewalk to the tables for Step Ups — 20 of each, the
10 of each.
Mosey to the hill in front of the school – Clock Merkins – 12:00 / 3:00 / 6:00 / 9:00 / 12:00 – 5
Merkins in each position
Mosey to the front of the middle school for some Mary before heading back to start.
MOLESKIN
It was a great morning for a workout with perfect temperatures and a great group of guys working har
With Ignition starting 15 minutes before us and the start of Asylum I was impressed to still see some
good numbers. I’m convinced it was the guarantee that we would be motivated by hair band music
throughout the morning! Lots of hard work!
I always enjoy seeing guys push themselves and encouraging their brothers. It was an awesome effort
by all and it’s an honor each time I get to lead this group of great men.
ANNOUNCEMENTS
Thank you for the Shampoo Crew donations! Keep them coming!
Opportunity to do Career Day at Cuthbertson Middle School. October 19th. 8:30-12:00. See
Bottle Cap if interested.
14 Pax came out for our 2nd official Chiseled workout this morning. While we may not completely define Chiseled yet, we are off and running and giving it the ol’ college try. We have accumulated enough gear to start making this interesting with many stations and plenty of lifting heavy objects. Thanks to many of you for the donations of gear as we get this up and running.
The Thang:
Mosey across the parking lot and around our running loop(Mount Chiseled) for our warmup mosey. Circle up and gave disclaimer. 15 SSH, 15 Mountain Climbers, stay down for Jimmy Duggans and stretch each leg, up and 15 Imperial Walkers and end with a 15 Moroccan Night Clubs.
Mosey to the rock pile and parnter up. Grab LIFTING rocks!(Shake n Bake and Southern Bell) Lock out elbows and lets Lunge to our first station, switch with your partner as soon as you can’t feel your legs anymore.
1st Station: 150 Curls, 150 Overhead Presses, 75 Thrusters, One partner lifts the other runs a lap around Mount Chiseled. When done one partner does upright tricep extensions while partner does lbcs unitl the 6 is in.
Mosey to next station: Starfish with a twist. 4 Corners: weighted jump squats, upright rows, weighted lbcs and tricep extensions. Twist=you run with the bricks and complete the exercises with the bricks. Merkins in the middle. 20 count every station.
Mosey to the next station work. Rope work(hurts so good), curls, straight arm front rows, partner pipe squats, Pit of misery(one legged step ups and foot release squats), Good Mornings and Resistance Band Runs(ouch).
Next station: Jack Webbs Chiseled style: Upright Rows and Curls, We made it through 6’s and did 7 upright rows before we were timed out.
The Moleskin:
Chiseled is off and running and we’re already seeing new guys come out do really well. Tupperware came out and kicked butt today once he found a ride. Deadwood must have forgotten the directions to Fivestones or he was too tired from posting the day before. All in all a solid effort today from everyone and hopefully some sore Pax that are on there way to getting much stronger.