You’ll Feel That Later
13 men gathered at Calvary for Anvil leg day. After a proper disclaimer, off we went.
The Thang
We moseyed from the launch point, picking up Brilleaux along the way, and ran up Calvary’s main thoroughfare to a section of the vast parking lot where we assembled for the COT:
- IWs x 10 IC
- MCs x 10 IC
- Merkins x 10 IC
- LSS x 10 IC
- LBCs x 10 IC
After COT, we moved over the rock pile to pick up our lifting rock. Then we moseyed to another part of the Calvary parking lot and circled up for some leg work:
- Low Slow Teabag Squats x 20
- Good Mornings x 20
- Alternating Lunges x 10 each leg
Drop the rock and run to the HotBox. Find some bench for 3 sets of:
- Lil’ Hazes x 10 each leg
- Single Leg Squats x 10 each leg
Run down the soccer field and the base of the hill for:
- 5 Jump Squats then AYG Sprint to the top of hill x 5
- AYG Sprints to the top of the hill x 5
Run back to our rocks for a second set:
- Low Slow Teabag Squats x 15
- Good Mornings x 15
- RDLs x 15 each leg
Drop our rocks and run back to the HotBox. Find our bench for 2 sets of:
- Lil’ Hazes x 15 each leg
- Single Leg Squats x 15 each leg
Back to the hill:
- Sprint to the top of the hill then 5 Jump Squats x 5
- Spring to the top of the hill x 5
Run back to our rocks. 5 burpees OYO. Return your rock. Run back to the launch point for:
- Straight Leg Lifts x 10 IC
- LBCs x 10 IC
- Merkins x 15 OYO
Moleskine
Ever seen those guys that all they do is chest and arm day? Tight tank tops with big ole guns and baggy shorts with little chicken legs.
We never want to look like that, so we did some serious leg work today. Well, all of us except Spackler, who just did curls the whole time…said his glutes already get enough work, whatever that means.
In addition to the squats and hamstring work, we got in some good hill sprints too. By moving around the vast campus, we ended up with just over 2 miles. Perfect bootcamp…but where was @Hops?
The leg workout always seems pretty innocent when you’re in the middle of it. YHC kept reminding the pax they’d feel it later. Plenty of comments and jokes about that, which cannot be repeated in a public forum.
Thanks Mr. Lorax and Brushback (who never post at the same time) for the opportunity to lead.
Sour Dough
Let’s MOSEY:
This morning was exceptional for a great workout. The weather was warm, the shorts came out and everyone was excited for less running and more bear crawl. However, it is always the task of every Clydesdale to deny our instincts and run for fun. It was a late arrival of some of the PAX that resulted in the start of the workout. Post all DICC’s announcements, we started with 5 burpees and lets Mosey. We jogged to the divider on the way to Petsmart for some inclined Merkins along the curb. It was Merkin, Slide, Merkin until you reached the end of the curb. Some people were in wonder given we had not even begun the warmup. That was ended with the addition of 5 burpees on the way
- Circle Up
- Jog to the Target Parking lot
- Side Straddle Hop X 20
- Mountain Climbers X 20
- Squats X 20
- Mosey to the Neighborhood
The Thang-
- The Triple Nickel
- 5 Jump Squats at the bottom
- 5 Double Merkin Burpees at the Top
- Repeat 5 times
- Do some Mary while waiting for the 6
- Mosey to the parking lot at the side of Target
- Bear Crawl till the 6 arrives
- 5 Burpees
- Run back to the start
- 3 burpees
- COT
The PAX completed 3.6 miles and 43 burpees to represent for my 43rd Birthday Friday. The combination of the Triple Nickel and the hill was brutal. One Star go tired of running so he added in some Dry Docks for extra effort half way. It is always a great group of guys supporting and pushing each other. I know I needed to stress relief with the re-orgs I was dealing with at work.
Announcements
- Chiseled- 5:30 Wednesday
- Dromedary- 5:30 Wednesday
- Check out Mark this Moment for the Upcoming Father Daughter Dance
- Reach out to the Sad Clowns, Bring People Together, Help Before it is too late!
Preblast: February Heatwave at The Fishing Hole
QIC, Old Cooter, has the Q at The Fishing Hole this Thursday. Lets see how hot we can make it!
Jack Webb’s Nest of Death
Vitals:
Pax: 18
Launch Temp: 47 degrees
Mileage: 2.42 miles
Difficulty: Jack Churchill on the Herman-Willink Scale
Disclaimer: Given and legally accurate.
Strava:
Here is what we did:
Mosey to turf field.
COP
Ssh x 20
LSS
HR Merkins
Mountain climbers
IW
Mosey to hotbox.
First Thing:
Starting at bottom of hill, Daft Punk x 10. Run to top of hill (hotbox) and dips x 10. 3 sets total.
Second Thing:
Jack Webb.
Mosey to track.
Penultimate Thing:
Bataan Death March – Last Pax in line does 5 burpees. Runs to tag new last man, then continues to the front.
Last Gasp:
Gather at stairs. Group 1 runs stadium stairs. Group 2 – 10x hip slapper, 10x mahktar ndjiaye then plank til group 1 returns. Flapjack.
LBC x 50.
Moleskin:
Strong effort from everyone out there today. I noticed the running parts were hard for some and the Jack Webb was harder for others (different people), which I think is good. Also saw a few guys out there in addition to the usual group of regulars (maybe because I have just missed them) like Cottonmouth, Sardine, Escargot, Tannenbaum and Good Hands (though I think Good Hands was there last week). You are all welcome at The Nest any time.
Hammer is a Clemson fan – who knew? Marge also a Clemson fan – who didn’t know?
Floorslapper got in some extra credit dips in the hot box I think. Not sure whether intentional or unintentional.
Launch-time temperature 47 degrees. Got a good schvitz going for the first time in ages outside.
Bataan Death March (as opposed to Catan) is a great opportunity for 2nd F. Fun facts learned today:
- Clemson and Auburn have similar uniforms because in 1896, when Auburn Coach Walter Riggs left to start the football program at Clemson, he brought old navy and orange uniforms with him, but the navy had faded to purple. True story. Same reason they both have Tiger as the mascot.
- “War Eagle” is a battle cry, not a mascot.
- Jessie Spano was accepted to Stansbury but never matriculated.
- 7 is the number of completion.
- Bataan is located in modern day Philippines. If you know your history, it was a horrible, tragic time in American history during WWII. Today’s workout was a far cry from that event, but we remember the troops who gave their lives (at Bataan and on every other battlefield). Thank a veteran today.
- Jack Webb still hurts.
Reached into the Exicon for Daft Punk today. Around the World really brought me back to high school. I noticed that a lot of the Pax had trouble counting to 10.
I am also told you are supposed to vary your voice intonation when counting cadence on the last repetition. However I suffer from a rare condition called voice immodulation (or Van Horton’s Syndrome).
Announcements:
Joe Davis Run – March 9 – Sign up. https://joedavisrun.racesonline.com/ – There is even an option to sleep in for the cause. #noexcuses
F3 Boone – F3 Boone is in the process of launching. Official Launch date is March 23, but we are holding pre-launch workouts every Saturday morning at 6am before then. Details here: https://f3boone.wordpress.com/ and Twitter at @F3Boone.
Scratch and Win is QIC at Hydra this week. He promised showtunes.
Prayers for Fast Twitch and Swift that they may find a way to settle their differences peacefully and without resorting to a walk off.
Thank you very little.
14 men took advantage of premium running weather, fought the swim-parent traffic (who are these parents?) and gathered in a luxurious parking lot at 5:15 this morning. After a thorough but choppy disclaimer, we headed out for an assault on Raintree. The planned warm up yog up Providence to Raintree Ln. was interrupted when Runstopper almost took out half the group coming in on two wheels. We went back for him anyway and took the circuitous route through campus instead. We mustered at the 4-way stop sign intersection on Raintree Ln. that needs a cool name (Mt. Raintree?).
In a throwback to the Fast Twitch days of yore, we ran a modified starfish from that intersection. There were four legs to the starfish, run to the end of a leg, do 5 burpees then back to the intersection, 5 burpees. Only the suckers (fast guys) did the burpees, although Ironsides wants credit for doing 100 merkins instead.
Each leg has it’s own personality that is terrible:
Leg 1 – Down Raintree Ln to the creek. The climb back to the intersection is long and awful. It goes on just long enough to crush your will.
Leg 2 – Down into the little townhome community loop. This was the easiest leg by far, but the climb back to the intersection still sucks.
Leg 3 – All the way up to Providence. The hill at the final climb to Providence is brutal. And somehow it still feels uphill most of the way back.
Leg 4 – Down to the (formerly) blinking light. Clearly the worst of the legs – rough climbs in both directions with not enough downhill to make up for it.
We ran that until 6:05 – most guys got in 6-7 legs, then AYG one more time up to Providence. A little LBC to recover, then back to launch.
Turkey Leg was angry this morning and crushed the PAX from the beginning. He’s probably mad at Purell for going to Swift. Purple Haze lashed out at me at the bottom of Leg 1 (the second time). The Raintree traffic is worse than it used to be. We had lots of blinky lights and headlamps, so we were ok, but there were a lot of cars (and bikes). One Eye got honked at at the end. Be smart on the roads – blinky lights are cheap.
Simply put… It was cold
E ala ‘oe!! e holo ana nā kānaka
3rd F:
Prayers-
•Glass Joe’s Father in Law Passed- be in prayer for the Family
•Continued recovery for Hoffa
•Lobsta Roll- hip replacement
•F3 guys on F3 mission- safe trip/travels
2nd F:
•Dry-anuary was a beast but multiple F3 PAX were able to live up to the challenge.
•Not to late to join in on the February Swole-challange. Contact General
•Speed For need is putting together the 2019 list. Please contact Gypsy if interested
When it is 22 degrees outside, sometimes you just gotta run to get warm. Nothing special in this version of Sparta. Just going to hit the requirements of 4.5 miles, a few exercises and get back in the car to head home and warm up. The plan was set months in advance for a Meathead/Sparta convergence of sorts but as with all F3 events you must modify as necessary. Voodoo and YHC had lunch the day before the workout and decided with him not feeling well and temps forecasted to be around 20 that we would hold off for the Spring when numbers would be up. Instead, the Spartans made the journey over to Meathead AO where they had a few leftover Kettlebells for us.
1st F
The Thang
Left out of Matthews Elementary
Right on to Fullwood Stopping across the street from Covenant Day church ~Side Straddle hops
~1.5 Merkins
~Mountain Climbers
Mosey to Matthew township pkwy turn left
Left onto Elizabeth Lane.
Left into Meathead AO at 640
The Meathead pax was already in the middle of the beatdown when we showed up.
High tide was expecting up and had the extra bells waiting.
Time for 10 of each rep on the board.. S
ee Meathead BB for weinke: https://f3southcharlotte.com/2019/01/31/the-lsd-of-kettlebells/
Return the bells ..
thank the guys and head out… it’s to cold to be standing around
Right out of School Right onto Matthews Township Pkwy
Right onto Covenant Church Lane
Left into the Kevlar AO.
~1 round of BLIMPS
Left out of AO
Right onto John St.
Right onto Trade
Left into the 4 mile Greenway
Left into the trail leading back up to the AO
5.25 miles at a 7:55 average running pace.
v/r Gypsy
Needle on the record
17 Pax showed for a Ground Hog’s Day workout. Runners Bunker, Enron, and one more mystery Pax totaled 20 at the DaVinci site.
The Thang: Ran around limbering up making our way behind Best Buy, settling next to BOA (Imp Walk, Squat Walk, Peter Park, Merk, etc…and “Birthday Ball Busters” – YA). Behind pond, through woods, out neighborhood- at 2 benches stopped for lots of burbees, LBCs, Step Ups, and Dips). At end of road partners for Derkins & Ab Throws. All you’ve got to next turn, and did some Mary. Headed to roundabout-like intersection (to me signifying a vinyl 45 RPM record, the “coolest” use of the #45) for partner circuits (“around the turntable”) including Hand Slap Merkins and Bobby Hurley’s. Out to and across Rea, pitstop at gas station, headed behind Target for stops at each for “good” Broad Jump and Diamond Merkins. Then a race “Catch Me If You Can” – losers do extra Burpees. Mosey to stairs for Pull Ups on low bars and across stairs. Mosey to playground for real Pull Ups & Dips. Mosey to base for Mary, and finished with 5 Burbees & Al Gore.
Moleskin: Goal of workout today was to go a new direction (actually revisit a forgotten one) – fun and challenging to shake it up. it was a little retro, like a vinyl 45. The “Fast Guy/Slow Guy” race was proof of the difference between “All You Got” and “I’M BEING HUNTED DOWN All You Got!!”. Kirby is pushing himself and it’s really showing, greatly aided by mid evil torture device for his legs. Mighty Mite survived his “Dry-uary”, showed up looking and sounding rough, but did great (after another phenomenal Friday Marketing Blitz), Fredo is a stablizing force and friend (and bearer of phenomenal cookie cake!), Taco Stand & Fiji have quickly become regulars and will lead/Q soon (as has Gilbert is scheduled for V-Q soon), Mary Kay’s grouchiness is so heartwarming as he pushes himself. Patent Pending is melting away pounds as he gets back at it – awesome. Mic Check & Ocho Cinco are fast, strong, and always at the front, but it’s a mistake to just call that natural – ability helps, but it’s not by accident since they they really push themselves. Marlin never says a word but just goes all-in. Twinkle Toes is a Cotter who brings a brightness & positive vibe, and we want back more often. Chopper too- what a transformation over 2 years (2/1 was 2nd anniversary for he and Fredo…what a draft class!!). One-Star has turned into one of the emotional leaders of Union & SOB-land (and thanks for the great COT takeout). Escobar must have made a New Year’s Resolution to show up early instead of at 6:31 – and Coffeeteria banter that often centers around him, for good reason. And we can’t forget Soft Pretzel, who had a little extra gas in the tank, thus the pit-stop at Circle K (I’ve been there).
On the drive home Ocho Cinco & Gilbert and YHC all remarked (as we often do) about the awesome guys at DaVinci. Today was my 45th birthday, and truly honor to Q. I commented that “there was no place I’d rather be” & meant it – the Pax is filled with personal friends, neighbors & work colleagues, but F3 workouts create extra connection & bond. Also, our ability to work out like this is not to be taken for granted – so many just can’t or won’t. As I notch another birthday year I guess I notch another level of appreciation for what we do and have. Thanks all!
Announcements: Joe Davis reminder
Substi-VQ
4 brave men posted at Valle del Sol to see what YHC had planned for a last minute substi-VQ. Fortunately, we all survived.
WU: Long mosey around the starting parking lot to get the juices flowing. Circle up back at the start. Random number (not divisible by 5) of SSH, Potato Pickers, Low Slow Squats, Merkins, and a wee bit o’ calf stretching.
Mosey to the bus shelter for the Thang:
- Partner up and split the load of 50 Derkins, 100 Lunges (each leg), 150 Step ups (total), and 200 Dips. Partner 2 runs around the invisible school buses.
- Mosey to the elementary school lot and grab a rock. 10 each of curls, chest presses, low squats to air presses, and bench presses with a flutter. In between run to the gate and back.
- Mosey to the playground track. At this point I’m being told we’re going the wrong direction. Too bad. Onward! 10 Big Boy Situps, run a lap. 15 burpees, run a lap. Running shortish on time so…
- Mosey back towards the start. Halt around the invisible buses for a series of Freddie Mercuries, Supermans, Bananas (Shepherd said he couldn’t go home without them), and Dying Cockroaches. Props to the group for figure out how to soldier on when YHC momentarily forgot to command the exercise start and cadence.
- Mosey to the front and chair up on the wall while doing LIII air presses in honor of our upcoming Superbowl (Go Not-Patriots!)
- Finish off the morning with a couple rounds of the Protractor (Somebody tell EE that 6 inches isn’t on any protractor I ever had at school)
Moleskin: The Good Hoeffer found foam dice at the $$ store, added some exercises to each side, and was kind enough to bring them out to Outland today. We took turns tossing them after each mosey to add to the workout. Extra grumbling was had by all.
YHC heard that Bonhoeffer loved running so I was sure to include 2.97 miles of it today. YHC also heard today that Bonhoeffer wanted to slash the tires of whoever said he loved running…
If anyone knows where to find a good breakfast-scented cologne, then I can tell you what to get Double E for his birthday. Something sure smelled good out there today but it wasn’t us.
Shepherd was the only one today that got the Respect, and he deserved it as I think he did the least grumbling.
A big thanks to these excellent pax for showing up and offering good words of encouragement for my virgin Q. I hope they enjoyed it as much as I did.
Eating Baklava wearing a Balaclava
On quite a frigid morning, Five brave souls came out to Peak 51 to shake off the ice. Here’s how it went:
The Thang
Leave launch, and head to the FBC office parking lot
SSHx20
IWx20
Mountain Climbers X20
Mosey to the backside of the Hardware store
HillbilliesX20
Mosey to Pizza Peel- 10 Merkins
Mosey to the Matthews Library and partner up
Travel different directions around the circle and when you meet up- 10 hand slap Merkins
Round 1- Run
Round 2- Run
Round 3-Backwards Run
Round 4- Lunges
Leave the Library, and make a beeline for Stumptown Park
Switch (kindof?) partners for Dora- Partner 1 run the path in stumptown, 2 does the exercise:
60 Merkins
150 Squats
200 LBCs
Mosey back to launch, and hit the wall for some people’s chair, plus arm raises
20XLBCs
5 Burpees
Done!
Prayers-
Glass Joe’s Father in Law Passed- be in prayer for the Family
Continued recovery for Hoffa
Lobsta Roll- hip replacement
F3 guys on F3 mission- safe trip/travels
Moleskine
Man.. it was cold!
The type of cold that makes you unsure if anyone is going to show up. I should’ve known better, as we had a solid group of regulars show up.
Swiss Miss and Slim immediately began competing in the “who is the most layered up.” But the real winner was Lois, sporting his new Balaclava- which I learned is different than Baklava. You can eat a Baklava while wearing a Balaclava, even though it might be difficult- but you definitely don’t want to wear a Baklava and try to eat a Balaclava. It won’t work- or it will and just be really really messy.
In addition, Lois, regaled the story of Stone Cold’s continued calling of a ninja during Skunk works earlier in the week- which was proven true when 30 seconds after rallying with Sparta for COT all of a sudden you heard SC yell “NINJA” as loud as he could at Lois.
Things went smoothly until we hit the Library and I called for Partners. Lumber Jack and I immediately partnered up and were good to go. But for some reason, Slim, Sensei, Swiss Miss and Lois could not figure it out. I mean, there was going to be a mix up in groups, but they took like five minutes just trying to figure it out.
Going to Stumptown, complaints abounded (mainly from Slim Fast)- apparently we were not doing enough reps, while at the same time doing too may reps. Typical.
Speaking of which- kudos to Slim Fast and Sensei for pre running. It was the first times I’ve done an “angry pre run”- we ended up talking about the state of politics in America, and we shaved off all kinds of time off our mile pace #angryrun
Consensus of the group was not any crazy superbowl plans- though I did learn that Beantown Tavern is owned by a Patriots fan so it’s gonna be LIT. In case you need a spot to watch the big game.
Thanks to Sensei and Lois for the opportunity to lead in the winter Tundra- SYITG!
Ani-moves!
Cold, but not bitter temps today. No reason not to post, but we’d keep it moving and get a few breaks in the shelter of the Hanoi Hilton Deck. (Please start calling it that.)
From the Viva lot head to the deck, a little bear crawl break along the way.
Ramp 1 – Side-stradde hops & ‘merican push-pups – 10 ea
Ramp 2 – Seal jacks & wide arm pushups – 10 ea
Ramp 3 – Plank jacks & diamond pushups – 10 ea
Down the steps and head to Quickie Mart, backward, sideward and lungeward motions along the way.
Triple Nickel
Burpees at bottom, run up the stair and avoid the broken banister, heels -to-heaven at the top
Step-ups and split squats
7, 14 & 21 rep
Back to the deck for Ark loaders & sprints – REAL sprints
We did bear crawls, inch worms, crab walks, frog jumps, alligator crawls and duck walks.
Down the steps
Romanian single-leg deadlifts 7, 14 & 21 reps
The end!!
Just a quick note about safety: Please be careful when you Q. Looking back, I should have not crossed the street as quickly as I did and the deck is getting way to busy. Waverly is a great site, but we should keep our activities to the less public streets and lots. Wear reflective clothes and vests.
Announcements:
POST ON SATURDAY!
Joe Davis Run
Sweet Tooth Run
Swole Challenge