I’m not gonna lie, I would have rather stayed in bed this morning with the temp just hovering around the freezing point. But 14 pax had a better idea and YHC had a marchmadness plan. With two FNGs in tow and a partially heard disclaimer we launched.
Mosey around the lot to pick up the visitors. Mosey some more around the parking lots. Pax thought YHC was lost but we wound up just where we needed to be. Circle up for some COP
Cop 8 exercises x 8 and 16 IC – SSH, IW, Mtn climber, Flutter, Merkins, Squat
Mosey to halfway between playground and pavilion. Partner up and run the first round of RockZero madness.
64 – 8 rounds. P1 runs to do 8 pull ups at the playground. P2 runs to do 8 dips at pavilion Run back and meet for 2 burpees each. Flip flop exercises and repeato till you get to 8 rounds. Should get you 4 rounds of PU (32), 4 rounds of dips (32) and 8 rounds of burpees x 2 (16)
Little plankorama to wait on the six and one phone call from the M. Mosey to the volleyball courts.
32 – 4 rounds 8 sand pushups/lunge walk/8 pushups last round bear crawl. #crowdpleaser
Mosey to pavilion ramp
16 – garbage can suicides – 16 assorted Mary at the top. Run to last trash can and back. That’s one. Repeato for all seven cans and stride out to the parking lot
8 – 2 corner to corner runs. 8 ccds to start and end. From soccer field corner run zigzag across field to ¼, ½, ¾ and to the end. Walk to the opposite corner and repeato back.
4 – 8 flutter on end line then sidestep to half field. 8 flutter and sidestep otherway to end. 8 flutter and backwards run across 1/2 field to 8 flutter and a stride to the end.
Mosey up to parking lot where we had one stop for people’s chair and a potty break. Mosey to middle parking lot.
2 – 2 out and back runs from light pole to light pole with 8 Merkins on each side
Mosey back to launch and down the lot to bottom. There were eight upsets from a 10 seed or lower in round 1.
1 – 8 burpees stride out to end of parking lot
Circle up for a round of American hammer IC x 16 and Heels2Heaven x 16
Moleskin: hard work by all today with a solid group of 15 on a cold day morning. T-claps for ductwork and chaos for bringing out some new guys. YHC thinks Geraldos hearing is going as he missed the whole disclaimer but was able to keep an eye on cadence and remind YHC that he is rusty. That’s what not posting for a month gets ya. Strong work from hammer, sprockets and brushback who were all out front. I gotta admit I think the garbage can suicide is one of my fav things to force pax to do. The sandpit is an exciting place as well. Last round bear crawl sub for lunge was a shoulder smoker. Our two FNGs were stride for stride with their sponsors. Mr. Jenkins and Pythagoras are great additions to the pax. Humbled to lead. Tks for the Q gents. Enjoy your sat and go Murray state. Cause Syracuse already stunk it up for me. Udder, who likes to do the flutter, out.
Announcements: There are many races in the near future. Pick one and get training. Crane relay V2 in July. Fng/welcome back Kotters day 3/30 at blakeney. Check the schedule for details. Ductwork with the eloquent outro prayer.
On the opening day of the NCAA tourney, productivity comes to a halt at noon, and we overload ourselves with hoops for the next 12 hours. Some of us have skin in the game with an alma mater to root for, or most have a few brackets you filled out hoping to win some dough. It’s probably not going to take long before most guys’ brackets blow up, but just sit back and enjoy the upsets, that’s the beauty of the next three weeks. It’s one of my favorite sport days of the year and I’d probably prefer to have a beer in hand, but I’ve got my first Q to get ready for. I don’t want to disappoint, so I put in time planning, trying to get creative and throw in a few new exercises. Will I cover the 45 minutes, will I challenge the Pax to break a sweat and groan, we’ll find out soon enough. I’ve got hoops on my mind so I decide to integrate the tourney into the workout. We’re going to stick with numbers like 64/32/16/8/4/2 throughout the session.
On to the workout- The site Q probably has a backup plan as there is definitely some concern if I will be there on time- I have a little history of getting to Clyent dinner after appetizers have been served. I’m happy to say I made it on time, and yes, that was my wife dropping me and Cavalier (2.0) off, since we were short a car today. I hear someone say, “you might be the first Q to get dropped off at a workout by your wife.” another first to go along with my first Q….
DiCCS reviewed, and we are ready for the tip-off
THE THANG
Mosey around to the back of the middle school, Circle up for warmups:
16 SSHs IC
16 Imperial Walkers IC (sort of, I have some counting problems here)
16 Potato Pickers IC
8 Bobby Hurleys
Mosey around the school towards the front at the benches
Like a NCAA bracket, I break the next drill into 4 different regions- Merkins/Derkins/Carolina Dry Docks/Mountain Merkins
We start with 16 reps of Merkins then Derkins, Dry Docks, and Mountain Merkins. Repeat 8 reps, 4 reps, 2 reps. I audible on the mountain merkins (and do half the number since it has 2 merkins per rep)
Mosey over to the long sidewalk near parking lot
Eight light posts, at each post we do an Ab exercise IC, then run to the next post
8 x Flutters, Big Boy sit-ups, Rosalitas, LBCs, Heals to Heaven, Never Cross Dollys, American Hammers, Reverse Crunches
Mosey up to the High School by the wooden benches-
We are going to use the 30 second shot clock for this part-
30 seconds of an exercise (amrap), then 30 seconds of running so on and so on
Dips, Run, Squats, Run, Protractors, Run, Run, Step ups, Run, Bobby Hurleys, Run, Bear Crawl around triangle, Run, LBCs, Run, Russian Dips, Run
Mosey around towards stadium parking lot and back toward shed
Grab some wall, not much time left, have to audible
32 air presses, 16 donkey kicks, 8 Mike Tysons, 4 Burpees
Run back on long sidewalk towards parking lot, Jail break from the last two light poles to parking lot. Al Gores and SSHs to kill the last 45 seconds.
Cot
Announcements
Bottlecap on Q for impromptu in the morning
Not to late to get involved in the Dash for Down on Saturday morning, lots of fellow Pax involved, should be a great day
Moleskin
My first Q- Just like a team who is making their first trip to the ‘dance’, they really just want be respectable and seem like they belong there. VQing is similar in way, you want to make sure you have a good game plan, challenge you fellow Pax and hope they broke a sweat. We didn’t get in as much running as I would have liked, 2.5 miles, not sure where all the time went. Maybe being focused on my weinke, the time went by quicker. The first chest exercises kicked my butt, on paper it did not seem like it would be nearly as hard as it was. I heard some groans, (maybe those were just mine), which put a smile on my face, maybe I did something right. I hope I don’t screw up posting my first BB as well. A lot of scrutinizing of format for BBs in Union Co lately. I’ve been at F3 now for almost three months, so still a relative newbie, I’ll get better but honored to workout along side a great group of guys. Great motivation, makes us want to keep pushing harder every day, not just working out, but in everything we do.
Go Heels! (As a UNC parent, I guess I do have a rooting interest) and yes, my bracket is already busted.
PAX: Purple Haze, Escargot, Torpedo, Brilleaux, Deadbolt, FNG (9-Mile), Frehley’s Comet, Snuka, Dr. Belding, Uncle Phil, Scabby, Lorax, Mermaid
Scheduled Q, Swiper, got pulled away by work obligations. YHC attempted to shift the schedule to find an alternate Q, to no avail. Bunch of guys running the P200 and on Spring Break. Deadbolt from F3SouthWake (Fuquay-Varina/Holly Springs NC) was in town and brought an FNG. Glad to have them. Thorough disclaimer given and the call given for a few men to step up and lead segments of the workout. YHC took the lead to start.
Mosey to Tartarus and up the ramps to the top. Circle up.
COP
SSH x 10 IC
Imperial Walker x 10 IC
Low Slow Squat x 10 IC
Merkin x 10 IC
Alternating Shoulder Tap x 10 IC
Alternating Hip Slaps x 10 IC
YHC asked for a volunteer Q. Scabby stepped up.
Mosey down the stairs to ground level, up through campus to the picnic tables at the front of school.
Bench Set
10 Jump Up/10 Dip/10 Derkin
We did this 3 times. Scabby lead plank-o-rama after each round.
Mosey North on 51 to the shopping center at Carmel/51. Partner up.
Partner Swaps
Partner 1 runs up stairs and over 2nd floor walkway. Down stairs and back to Partner 2.
Partner 2 does called exercise. 3 rounds.
YHC led Mary-Flutter x 20 IC/Dolly x 20 IC
PAX asked for a volunteer. Lorax stepped up.
Mosey out of the parking lot past the traffic circle down to McMahon. Take a right. Continue to rock pile. Grab lifting rock. Find partner.
Partner 1 runs up McMahon. Left up thoroughfare around traffic circle and back to Partner 2. Partner 2 does called exercise. 4 rounds.
Q back to YHC. Mosey down Little to launch lot.
Burp-N-Merk to close us out. Burpees with ascending number of merkins from 1-10.
COT
Moleskin
Big welcome to Deadbolt and FNG 9-mile. Deadbolt was in from SouthWake. Usually posts Rock Hill when in town. Brought 9-Mile, who hails from the suburbs of Detroit, also in town on business. Glad to have them both join us. 9-Mile has a workout group up in MI. He notes that they do similar type workouts. He is in good shape.
Kotters to Uncle Phil. Good to see him in the gloom.
T-claps to Scabby and Lorax for stepping up to Q parts of the workout. F3 is a group of participant leaders. We all need to be ready to lead in the moment. Thanks men.
Glad to have Haze back out at a boot camp. He brought some mumblechatter, as usual.
Hops was HC yesterday. Coming off IR. My actual text string with him, in part:
Hops-Was going to wait and test knee on a run Saturday/Sunday; but I’m itching to get out there…
YHC: Post Centurion. Will make sure it is a good one. Can always stop if it hurts.
Hops: Will do
Hops: HC
YHC: Puppy is letting you HC these days?
Hops: Yep! Much rejoicing on that front
Puppy for the WIN. Next week it is, then. Glad he is ready to come off IR.
Strong work today men. T-claps to Lorax for the takeout.
Announcements
Dash for Downs-TOMORROW-Blakeney. Speed for Need will have 6 chariots.
Serve opportunity in Metro. Local school has approached F3 and asked for mentorship through a workout for the boys. Torpedo mentioned this. Look to f3metro.com for details.
Escargot on Q next week. Former site Q takes the helm for the first time in quite a while.
Ya stare, ya glare, ya constantly try to compare me
But ya can’t get near me
Started the morning off with a slight bit of confusion. No assigned Q due to miscommunication, but YHC graciously offered to help. Bam, time to go with a fast hustle past Camp Gladiator. Looks like they are getting a larger crowd. Maybe I should start charging for this F3 thing?
Moleskine:
It’s WAMRAP so we kept it simple. 10 Derkins and 10 Supine pullups. Run across parking lot stopping for 10 8-Count Body Builders. Run up deck stairs for 10 Donkey Kicks and 10 Calf Raises. Back to middle of parking lot for 10 full sit-ups. AMRAP – adding 5 more reps to the derkins, pullups, calf raises and donkey kicks each round.
McGee posted on no sleep with the new two-week old at home. Apparently she’s very chill and an avid pooper. Based on Porta-Potty usage at workouts I know some PAX who could be described in the same manner. I just hope McGee washed his hands before posting. And by the way, if he can make it out all crappy and tired, what was your excuse to fartsack??
Speaking of McGee. At some point between the birth of his 3rd child and WAMRAP he heard “The Humpty Dance” by Digital Underground FOR THE FIRST TIME!!!!!! Seriously. He didn’t know that literally the rest of us had heard this song countless times for years. His favorite rhyme:
My nose is big, uh-uh I’m not ashamed
Big like a pickle, I’m still gettin’ paid
I’d really like to see him weave that into a LinkedIn post on Universal Indexed Total Value Underwritten Term Life Insurance. I’ve read those posts. They sound smart but I can’t understand any of it.
Turkey Leg is getting close to the Boston Marathon again. WAMRAP was a rest/cross train day for him. I hear the weather forecast in Boston is supposed to be worse this year than last for the marathon. Something about choking levels of volcanic ash and a locust plague.
Squid maintained impeccable form. Even going up the steps. No skipping steps. He hit every last one. All this while his boy Pop Tart was waiting for huntin’ season in his “don’t shoot me” orange hat and attire.
Taco Stand kept bringing it like he does each week, although this week he failed to bring two 20-something FNG’s. I think they’re his interns.
Rachel and Purell led the pack as expected.
Thanks to Squid for the take out.
-Alf
It was a pleasantly chilly morning as 6 gathered at Matthews Elementary for this week’s edition of Peak 51. Hey, it rained last night. Say, Lois, where is the shovel flag? Those two thoughts are, ahem, related.
Anyway, let’s go. Take the long way to the First Baptist rear parking lot.
COP
All were done in cadence, but with varied counts, just to keep the PAX (mostly Slim Fast) on their collective toes. Speaking of, YHC ended Hillbillies at 20, since Slim was using his fingers and toes to count.
THANG
Mosey to the church office/back of bank parking lot. Partner up.
Two rounds of hand-release merkins. Two rounds of bomb jacks.
Mosey to the back bus lot for some Grinders … not Grindrs. That’s a whooooole other subject matter. NSFW, ya know?
So, Lumberjack and Poser did dips over on the wall. YHC and Cocktail hustled to the far corner for lunges. Slim Fast and Sensei started off as the runners. Runner run to the lunge corner, then lungers run to the wall, dippers run to the lunge corner, etc etc etc etc etc etc.
After a couple of rounds of that, let’s mosey to the wall, the big one over near launch.
People’s chair — arms out in a hold, then 50 air presses, then more holding, then, recover.
We make a thrilling discovery. Somehow, YHC’s kettlebell was sitting over by the wall. Weird!
Back in the people’s chair, pass the KB down the line and back. Recover.
Lumberjack and Cocktail both showed how swole they are by doing some KB exercises. Skunk Works is on Tuesday, guys. If Smokey is on Q there, avoid it. You might not make it. YHC speaks from experience.
Big League Chew is on Q this upcoming Tuesday. That’ll be a good time.
Where were we? Oh yes, well, since those guys were so excited about doing KB exercises, let’s pass the bell back down the line, but this time, do 5 curls before passing. Pass/curl back down the line. Recover.
Repeato one more time, this time with 5 overhead presses, and only one time down the line.
Recover, back to launch, here come Joker, Funky Cold and Red Card in from Sparta, and we move to …
COT
Counting. Naming. Funky Cold with a strong takeout.
-Finito-
ANNOUNCEMENTS
Step up and Q Peak. If you didn’t get an email from Sensei with a boatload of dates going forward, let either one of us know.
SKIN
I mentioned Smokey nearly killing PAX on a Q at Skunk Works. We reminisced about the time Smokey was on Q at Peak and we did the supine pull-ups with our dear friend Sally. That was horrible. I mean, what we did today was no picnic, but, in a world of moral relativism, at least it wasn’t THAT bad.
Even though Tweetsie has gone Hollywood this weekend — no, really, he’s off again, this time to SoCal — I led us in the hillbilly in tribute. By the way, I’ve typed “hillybilly” several times in reference to that exercise.
He is betraying his Boone roots in a big way. Bet big on kale futures when he returns. Note, I’ve attended the Academy Awards, and I don’t have that problem. Mostly because attending that event reminded me in a big way that I am, in fact, from the upstate of South Carolina.
NCAA Tournament update: It’s halftime of Yale/LSU. Kenny Smith looks like he’s wearing a velvet suit jacket.
I should probably talk more about the people who were there today, as I’ve dedicated a lot of time to throwing Smokey and Tweetsie under the bus, and neither was there this morning.
NCAA Tournament update #2: Pizza Hut still sells P’Zones? According to this commercial, the answer is “yes.” Who knew?
It was a small, but solid group. We all lamented the AMRAP supines early in the workout because, well, we all got to a decent number. Ow.
Overall, I wanted to switch it up and do some stuff to help us with upper-body, but not neglect the rest either.
For anyone Qing Peak in the future, which, again, YOU SHOULD SIGN UP FOR A SLOT, feel free to shake it up and make it your own, whether it’s traveling to an underutilized spot in downtown Matthews, or bringing toys, or whatever. Remember: Moderate != Easy
Now I’m making SQL references. I think it’s time to get back to basketball.
For my 15th Q I decided to keep it moving and utilize some of the numbers from my son’s 7th birthday, March 21st. A little story about my first born Connor, who I started calling “My Dude” for whatever reason when he was born. Up until last year we rocked a White Russian bar at all of his birthday’s in reference to The Big Lebowski. 100,000% chance I drink one today and you should too after this morning’s workout!
Back to the plan for today, which I was pleasantly surprised to see it wasn’t in the 30s this AM and then I saw it had rained. Would that impact my plan? Would less people show up because of the chance of rain? Would my body eventually stop spewing hot lava??
The Crest’s of Briar clown car’d it today and I was running pretty late. Luckily my bidet makes clean up a breeze (contact me for details, I’m a huge advocate and anyone without one is a peasant). Only $30 off of Amazon!
DiCCS reviewed and disclaimer about circling back for the 6 given. Let’s rock
THE THANG
Mosey through darkness along the train tracks over to that random restaurant. Circle up:
1. 21 x SSHs IC
2. 21 x Imperial Walkers IC
3. 7 x Merkins CC
4. 21 x Jump Lunges CC
5. 7 x Moroccan Nightclubs IC
Line up at far end of lot, Dock Bears IC, 1 x Carolina Dry Dock and 4 x bear crawls. Going to 5 and 20.
Mosey to Cupcakery, circle up for 21 x 6” Plank Jacks IC and 21 x LBCs.
Mosey to S. Providence HS track “thingy”, partner up, partners head in opposite directions, 3 total laps, 5 x Hand Slap Merkins each time you cross each other.
Mosey towards bridge, cross street together!
Grab some bench for 20 x inclined pushups IC, hot lap, 20 x derkins, start mosey down long strip.
All of the lights, flip flop between 10 x Speed Skaters (each leg) and 10 x Monkey Humpers
Grab some wall at BB&T, 21 x Dips IC
Begin mosey towards Keith Jong Hill, 10 burpees a minute for 2 minutes, 20 x Lunges at the bottom and 10 x Bobby Hurley’s at the stop sign
Back to COT
MOLESKIN
My apologies for a short DiCCS this morning but Mother Nature reared her ugly head. I appreciate the 15 total brothers that posted this morning even though I was posting “puking” GIFs yesterday as that’s what my co-site Q, Moneyball, requested of me. I didn’t see anyone spill merlot but I got some questions for the possible crime scene that The Knish created behind the shopping center.
The chatter was relatively low from what I could hear except a few comments. “I thought you guys don’t do Mary” as I started LBCs. We don’t do Mary waiting on the 6, we circle back! We are an equal opportunity site and it won’t be only gazelles that will be able to see abdominals so help me god.
Only other chatter I heard was about wet grass, DW and Easy Button confuses by simple instructions and Dancing Bear bragging about his 1st round knockout Terrapins….
As I sit in this Uber currently I can feel the soreness beginning to cripple my chest and other parts of my body. A fulfilling feeling when you are the Q….make em hurt!
ANNOUNCEMENTS
After the disclaimer:
SSH x20
EW x20
Good Morning Nashville x10? (mumble chatter ensued and it was hard for the Q to focus J)
Off to Davie Park we moseyed. As we arrived at the entranced, we planked to wait for the six and then we moseyed to the playground. After partnering up with someone we did the following cumulative exercises where partner one would do called exercise while partner two ran a lap around the island in the Davie parking lot:
200 Dips
200 LBCs
100 Merkins
Afterwards, we moseyed to the rock pile to chose a lifting rock for each pair. The following cumulative exercises continued:
200 Curls
200 Presses
200 Triceps extensions
Next, we moseyed back to the entrance for 10 merkins and then the long mosey back to launch. YHC noticed we had some time left, so down to the bleachers for 20 step ups OYO. Back to launch.
Moleskin
Puddin’ came rolling in right as we were warming up. I am pretty sure he already had a sweat stain. I have always wondered if he carried a spray water bottle in the car to make him look like he sweats a lot. This confirms it!
It was good to see Swiper this morning. Dude was asking all kinds of interrogating questions about my life this morning. However, it all made sense when I found out he used to be in the FBI! Who knew?
Also, I am kinda sure that Header and Dolly Wood were holding hands while they were running. They can both talk while moving at a good clip. Not YHC. Congrats to Header’s Flames (not meant as a nod to the hand holding in an earlier sentence, but…. ) as they made it to the big dance. Yes, that is right – they beat YHC’s team the Bisons. FYI, the Flames are the mascot of Liberty University and the Bisons are the mascot of Lipscomb University.
Shmedium is still refereeing lacrosse. I bet he could really generate a lot of leverage with those long limbs when he played.
Smash never stops. I couldn’t hear all this, but I think Smash figured out that Header’s M is one of his kid’s teachers. Small world!
Interesting fact I didn’t know until this morning is that Uncle Leo comes from the fact that his real last name is Lions. Hence the Leo part of his name. Uncle Leo was actually a character that showed up once a season in the famous Seinfeld tv show. The more you know!
13 pax (excluding YHC) showed up at RockZero to see what the Q had planned for the next 60 minutes.
Warm up:
Lap around the church, ending at the parking lot across the street from where we started (which Gummy helpfully pointed out).
Circle up for COP:
The Thang:
Mosey to the baseball diamond (to make the pax think we were headed for the rocks):
Bear crawl to first base, lunge walk to second base, crab walk to third base, sprint home (sliding optional)
This was when Alf reminded the Q that we had an FNG and should try to impress him with our fitness level instead of doing a moderate workout. Thanks for the support! As we moseyed toward the front of the church, Alf started wondering out loud whether the Q had a plan.
Arrive at the big rock pile. Assign the mouthy Seminole fan (Nemo) the 75# sandbag that YHC had hidden in the bushes. All other pax grab a LIFTING rock and mosey over to the lot parallel to 51 (so many lots).
Pax line up abreast. One pax runs to the third island (after a few rounds, switch to second island) with the sandbag while the rest off the pax perform called exercise with their rocks. Exercises include, but are not limited to, the following:
Put the rocks/sandbag back and mosey over hill and dale to the hot box. 3 rounds of: 25 dips, 10 split squats per leg, 15 derkins with runs to trash cans at different distances. Last round, shave 5 reps off of the dips and derkins.
Mosey to the playground for 3 rounds of 10 donkey kicks and 5 pull-ups.
Mosey to another parking lot and line up abreast. Bear crawl 5 spaces, 5 CDDs, bear crawl 4 spaces, 5 CDDs, etc. all the way to 1 space, 5 CDDs. The idea was to continue the length of the parking lot, but it was massive and the Q was facing a mutinous horde. So, we audibled to lunge walks and jump squats for another round. Mercifully, we then ran to the bottom of North Face. This is where Nemo chimed in about how “old school” this beatdown is. I guess I need to get out more.
Plank at the base of North Face for instructions: sevens with merkins at the bottom and jump squats at the top. This was a near disaster, with pax flying down (or sliding in the case of Runstopper) and nearly crashing into each other. This is when the Q regretted the lack of a disclaimer this morning. #oops
Mosey back to the start for some Mary:
Time
Announcements:
Moleskine: