The Day Zero crowd had a 100% increase in PAX from last week! Although most of them apparently woke up late and as they got out of the car they were still putting on shirts, shoes, and a I’m pretty sure Dear Abby was putting on his shorts when he exited his car. McGee didn’t have his shoes tied until COP. Sometime after an abbreviated COP of SSH and IW everyone seemed to have their $%!T together and off the 6 of us went.
The Thing:
Starting at the top Bevington/Baybrook intersection – speed lap heading west on the Bevington loop ending up at the lower Bevington/Baybrook intersection. ~1 mile.
Mosey to the base of Carswell and partner up with someone you haven’t already partnered with this week. (this was my way of not having to get paired up with Swiper or McGee… again)
P1 – Run to top of hill and back. P2 does exercises. Flapjack until complete.
Round 1: Dry Docks, Squats and Box Cutters. 100 total of each
Round 2: Merkins, Calf Raises, Flutters. 100 total of each, (both legs on flutters count as 1)
Round 3: Mountain Climbers, Lunges, Nipplers: 100 total of each (both arms/legs count as 1)
Round 4: 8 count body builders. #CrowdPleaser: 100 total
Mosey back to school and plank while 2 at a time 10x pull-ups and 10x knee raises on the Philmont bars.
Back to parking lot for over/under (Pre-emptive Q-Jack of Swipers planned Q-Jack). Peoples chair. Sprint finisher.
Done.
Moleskine:
Well that was a sweat fest of epic proportions. I was almost thinking I should have carried a fuel belt on that one and been loaded down with 7-32 oz bottles of water, Gu’s, my keys, cell phone, pepper spray, 3 #2 pencils, and some Bean-o pills (for any gas problems).
Gummy and E-Trade moseyed up to us right at the start of the Decathlon looking for more than just 2 guys to workout with. 2 men staring at each other counting off imperial walkers in a desolate parking lot can look a little weird to innocent passers by. Happy to have them. Jump right in. And then leave early for the 15 minute 1-mile jog back to The Rock
Lots of effort from all and only a bit of complaining especially on the body builders.
Thanks to Swiper for the takeout.
-Alf
On a Wednesday stacked up with solid Q’s on the schedule like Mermaid, Squid, Long Haul, and Joker at other AO’s, 15 men showed up for a little taste of Anvil and are likely reminded of that today every time they try to lift things.
Here’s how I remember it:
Mosey to front of campus for COP of IW, Low Slow Squats, and Carolina Dry Docks. The circle was very awkwardly close. Kind of felt like the Thriller video when the Zombies started getting closer and closer on all sides. And you all don’t look that far off from Zombies at 0530. Not sure why but it definitely started to throw off the train of thought.
Mosey on over to the road between the hotbox and playground and plank up for instructions:
Pick groups of 3.
P1: Run to hot box for 10 derkins P2: Run to playground for 10 pull-ups P3: Do overhead press with 50# sandbag. When P1 and P2 return, do 5 handslap merkins between the two of them and flapjack among the team. Cycle through so everyone gets 2 rounds on the sandbag.
Repeat but: P1: 10 step ups, P2: 10 Toes-2-Bah P3: Good Mornings with sandbag for 2 rounds each
Repeat with: P1: 10 Derkins P2: 10 Pull ups P3: Squats with sandbag for 2 rounds each
Repeat: P1: 10 step ups, P2: 10 Toes-2-Bah P3: Thrusters with sandbag for 1 rounds each
Some mary in between rounds.
At the end, grab the bag and as a team run it back to the cars. Finish with flutters.
Notes:
I think 15 out of 15 would agree that those 50# bags get really heavy, really quick. That plus the short runs was throwing the heart rate up and keeping it there for most of the workout.
Swiper has control issues. He already had his team called out prior to completing instructions. Then made every effort to Q Jack Mary throughout the workout. He finally got it with 45 seconds left to do his over-unders. Maybe he doesn’t get much of a say at home, so he brings it to the workout. #PowerHungry.
And why do I think Swiper doesn’t get much say at home? Maybe it was the in-depth, and lively, discussion he and McGee had regarding the Bachelorette season finale and how it kept them up to late. #TrueStory #NoShame
Apparently Ickey thinks I have the $80 cross fit sandbags that can be body slammed over and over again on the pavement. Mine cost about $8 and didn’t quite fair so well. I will be at Home Depot buying more duct tape soon.
Gummy was full of mumble chatter today discussing his perfect form on pull ups as well as toes to bah. Had me all wrapped up in conversation and I started doing the wrong exercise. All a ploy to get a further lead on me.
Thank to everyone for pushing it. Also thanks to Snowflake for the takeout.
Announcements. There were some. They are either outdated now or on another backblast.
-Alf
12 Men showed up to Fun Friday’s at Kevlar. Bulldog appeared disappointed that I was unable to show up at 3am to set up the workout circuit he usually brings. Tough to compete against the master of the workout circuit, so why try? Cottontail showed up in an old college t-shirt he claims was too small to wear until a few years ago. (Helpful hint – That Schmedium has been washed to many times and is still to small, for any adult male)
Lots of regulars so a short mediocre disclaimer and off we went.
The Thang:
Mosey down to church parking lot for COP: SSH, IW, Squats, Mountain Climbers, & Merkins.
Partner up at the hill.
P1 runs hill and one burpee at the top. P2 does lunges. Repeat for 200 lunges (might have been a smidge aggressive on that one)
Round 2 with 150 Merkins
Round 3 with 300 Calf raises.
Mosey to benches by lower school:
Grab a new partner
P1 Runs to dumpster and back, P2 does Derkins for 2 rounds each.
Same thing again with lateral step ups on bench.
Same thing with one round of nipplers and one round of monkey humpers. (Getting the dirty out all at once.
Run around to new smooth pavement.
Grab a new partner. P1 planks while P2 does hot lap up stairs and around hill ~50m. Flapjack and repeat for 3 rounds.
Back around new school building and to side of church:
Grab a new partner
P1 runs left up emergency stairs and back. P2 runs up the stairs on the right. Meet back in middle for 10 hand-slap merkins. Flapjack.
Mosey back to launch:
Grab a new partner for Prairie Fire Mary and Old Skool situps with partner planking at feet. (Doing merkins while planking, strongly discouraged.)
Moleskine
With Mermaid on the mend I happily picked up the Q mantle yesterday morning and promptly ignored to plan much until the ride over this AM. Mostly because the campus changes weekly and I didn’t have time to scope what was open and what wasn’t.
Was good to rotate multiple partners today #Swingers. Got the chance to work with Squid, Harley, Witch Dr and 777 (who looks and works out no where near the age he truly is) #Respect
Lots of complaints of too many lunges and calf raises on the hill – deal with it. Also Bulldog was complaining of another man’s sweat dripping on his chin first thing in the morning. It appears he may be more accepting of this at other times of the day. Not sure and not planning to find out. Prairie Fire Mary at the end of a very humid workout may not have been the best idea. Was hearing calls of #Joker, the king of all awkward partner exercises.
Thanks to Harley for the takeout and prayers for those in Nice, France.
-Alf
Sign up for golf.
27 Men showed up for Hills on Flag Day. Not “The Hills,” Lauren Conrad might be the pretty new face around here, but the old stand by of Windbluff never disappoints and always leaves you breathless.
The Thing:
Run to corner of Windbluff and Raintree for IW’s and plank for instructions:
Run to bottom of Raintree 10 Romanian Dead Lifts each leg. Run up to Cul-de-Sac on Smoker-ise for 10 RDL each leg. Run to bottom of Windbluff for 10 RDL each leg. If you’re faster then keep running up and down Windbluff until the six is in.
Repeat-o with 15 squats in lieu of RDL’s.
Muster at the bottom of Windbluff for AYG to the top.
Run over to Rising Meadow for a few climbs up to the crest of the hill.
Mosey to Woodfox and AYG to Strawberry. Finish with a couple of gassers in the parking lot.
5 to 7 miles depending on pace.
Moleskine:
It was hot this morning and a big crowd went metro and went metro early. Lots of laundry left on the corner of Windbluff and Raintree. Thin Mint made the old rookie mistake and tried to keep pace with Fraiser. It lasted about a mile. He crushed the rest of the course, but I haven’t seen anyone keep up with Fraiser for too long. The usual crew of Brady, Gerber, Turkey Leg and Hairball up front with Madison, Margo, Baracus and Haze not far behind – all strong work.
Geraldo, Bus Stop, Iron Sides, Utah and Retread are paying their dues and getting faster every week. Keep up the great work.
As for Bounce, Spackler, and Semi-Gloss. I feel like these guys are Lance, Rico and Lenny (the three copies of Michael Keaton in Multiplicity) where each copy is just a bit more disturbing and off-beat than the last one. I am not saying which one is Lenny (#4) but you all have a guess at it.
7 Men joined me this morning for my Q defection from Kevlar. Horsehead was angry. But Header asked nicely so I decided to help out. CLT Christian is a great AO, just too bad its an extra 4 miles from my house and its generally Friday and early and I sleep until the last possible second just to make it to Kevlar.
So after Ductwork and Yeti jogged in from the neighborhoods off we went up the parking lot and down between the schools for a little roaming COP.
Stop at railing for 10 regular merkins and 10 derkins with feet on the rail. Stop at bleachers for 20 dips and at the bottom of the bleachers for 20 step ups.
Move along to the Pole Vault arena where the soft spongy tire surface felt great, at least until it gives me cancer. Circle up:
Some IW’s, a few low slow squats, couple of mountain climbers, and a dash of dry docks.
Head to the end zone. Run the length of the field. Start with 2 Merkins at 10 yard line, 4 at 20. Keeping adding 2 until you get to 20 merkins at the other end zone. Repeat the way back with full sit-ups.
All you got to the other end zone then up G-Ma mountain for 3 rounds of 10 pull ups, 20 Squats and 30 dips.
Back down to Pole Vault Arena for Mary: Freddy Mercury, Flutter, Heals to Heaven and LBC’s
Back to End Zone. Partner up for Wheel Barrow’s P1 goes 20 yards, flap jack, repeat and jog out the last 20 yards. AYG to the other end zone. AYG to the other end zone again. Suicide to the 20 and 40 yard lines.
Back down to Pole Vault Arena. P1 does 10 crash mat burpees, P2 holds squat. Flapjack. Repeat for another round.
Back to cars.
Moleskine:
Good group of hard working men out there this morning. Not a lot of chatter. Yeti was crushing the AYG’s and Smokey wasn’t far behind. Stone Cold get complaining about it being “Fun Friday” and can’t we just throw frisbees or boomerangs. I brought Yard Jarts but they just wouldn’t stick in the turf. Plus it got light out and I only like to play Jarts in the dark… While drinking.
I think the only fun part was the crash mat burpees which was apparently new at Joust. The heavy dew on the mat helped to really wash away the Dingle Berry’s; at least some of them. The rest are on my floor mat in the car.
Nice to meet Scully from Metro who was hanging in nicely as was Hammer.
99 Days until the BRR and time to start the double down training!
Starting this Thursday, June 2, Ghost Runner will launch from the Arbo ABC at 7:30 PM.
The goal for this workout is to simulate the BRR and get used to training on short recovery times by running Thursday morning at Devils Turn on your own, run Thursday night, and workout again Friday morning. It will also help train at hotter temperatures than we normally get during the 5am hour.
There are links below to set 6 mile and 4 mile routes which cover the hilliest portions of Raintree. You may choose to modify with more or less mileage, but this is not designed to be your long slow distance run of the week. The average BRR leg is just under 6 miles and this is planned to mimic a BRR scenario.
6 Mile route – http://www.strava.com/segments/12183575
4 Mile route – http://www.strava.com/routes/5221701
While these will be the primary routes this summer, stay tuned to twitter and pre-blast options for alternatives throughout the summer.
And as we learned last year, the real driver of PAX to this is the added incentive local craft beers at Vintner’s in the Arboretum immediately following (call it 8:30 to 8:40 for those of you who can’t make the running portion of the event.) Bring a towel, dry clothes, and maybe some deodorant to make yourselves somewhat tolerable to the ladies night out groups at Vintner’s.
The post workout at Vintner’s is a not so subtle ploy to drive attendance at the workout. I don’t see any of the workouts ending at 0615 offering such and opportunity.
-Alf
On Saturday June 4th at 6:00AM outside the Panera in the Arboretum we will launch F3’s introductory Q course – Q 101.
One of the 5 core principles of F3 is the workouts “Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary”
The first half of this sentence speaks to the core mission of F3: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. We, as a group, are accountable to each other to grow and energize male leadership which starts by leading other men in a workout. Your active leadership is the cost of attendance to the F3 workouts. The whole ecosystem of F3 does not work unless we collectively support it.
The second half of the sentence is true, training and certification are not required. However, coaching and guidance are strongly encouraged. The Q 101 course is specifically designed to provide you the coaching, guidance and eventual comfort level you need to lead other men in a workout. Q 101 is designed to teach all pax the proper way to lead a F3 workout. Q101 is a hands-on learning experience. Q 101 can be incorporated into any, properly designed F3 workout, and is intended to provide the pax with an example of a proper workout, including Disclaimer, Structure of the Workout, Position Assignments (Q, Sweeper, etc.), How to Count, COT (nameorama), and Ball of Man.
On Saturday June 4th, we ask for any and all PAX who feel this training would be helpful to them to join. We will start at 6AM with about a 45 to 60 minute workout, broken up by instruction and coaching on how to lead. We will follow up with breakfast on the Panera patio for Q&A and discussion. We will conclude by 8AM so you have time to grab your 2.0 and head to F3 Dads.
If you can join, please HC in the comments or just come that morning. Site Q’s – please encourage those at your workouts to join us. This is open to all F3 including Area 51 and SOB.
Looking forward to it.
-Alf
Last Friday Pop Tart reached out looking for a replacement Q for Monday. I accepted thinking, this will get me off the hook for my double Q week in early June when I was slated for Kevlar and The Matrix in one week. Well, then Brown didn’t show. No note, no text, no call, no “it’s not you, it’s me” story, nothing about how we’d “really be better off without him” or “I’m holding you back.” He just disappeared. Sort of like the fathers of every great serial killer and lady of the night.
So at 5:29, with Horsey McHorsesArse blasting 80’s rock ballads on his Bluetooth speaker, we all sat looking at each other figuring who was going to step up. So I looked around at the options:
– Horse Head – He and his Outland crew ran an entire workout, like 5K backwards. – I don’t want him leading.
– Tiger Rag – He’s had 5 months off to prepare a weinke that would contain nothing but squats and modifications. – Nope.
– Pop Tart – I really want him and Haze to swap one all yellow shoe with one all black shoe. Like Bumble Bees – The BUZZ is Back in Charlotte! – Yeah, no.
– Puddin’ Pop – He was wearing his blue shirt today. Made me sort of nervous to not see him in grey. Plus he might grab Horse Head’s Bluetooth and jam Rush Chronicles the entire workout – No Chance.
– Turkey Leg and Fletch – I didn’t feel like running that far or that fast – Not today.
– Harley – I don’t think I have ever seen him Q without a KB. – Fat chance
– Fault Line – He’s been swimming a lot and I didn’t want the rain to give him any ideas on that new drainage pond on the Fullwood side. – No life guard – so out.
– Cotton Tail, Tackling Dummy, and Blazing Saddles – I don’t think I have been at one of your Q’s, looking forward to it, but not prepared for the unknown – Next time.
So at 5:30 and out of options, I grabbed reigns, tossed out the disclaimer, and 12 men moseyed off.
Now for the part no one actually reads: The Workout.
Run in circles to collect all PAX with lunges, butt kickers and high knees while I think of something.
COP – Merkins, Wide Merkins, Diamond Merkins, SSH, IW, more lunges, and squats.
Run to dark front of school and grab a rock from the big rock pile.
Round 1 – 40 OH Presses, run to other side of church and back.
Round 2 – 30 OH Presses, 40 Curls, run to other side of church and back.
Round 3 – 20 OH Presses, 30 Curls, 40 Good Mornings, run to other side of church and back.
Round 4 – 10 OH Presses, 20 Curls, 30 Good Mornings, 40 Louganis, run to other side of church and back.
Return rocks and go over to other side of church on benches.
Partner up.
P1 Run around lot. P2 Dips. Flapjack to 200.
Repeat with 200 Little Haze step ups
Back to launch for flutter, Freddie Mercury, and Protractor.
Done
Moleskine:
Brown no showed. TR modified. Fletch was late and just barely able to pick up the speed and catch up to the group. HH modified. Puddin’ Pop was leading all PAX on the rock/running combos. Puddin’ Pop slowed down considerably on the Partner exercises when I was stuck back at the bench doing dips. No one knew the rock pile was there. Surprise! Turkey Leg won the rock size to body weight ratio award. It rained. I proofread none of this for grammar. I expect Gummy to cover me there. Puddin’ Pop claimed that I was Brown. If Brown was there the workout would have been lower mileage and funnier. I have to get back to my day job. The one that pays.
Thanks to Harley for the takeout. Thanks to Horsehead for not attempting to stop my coup.
Announcements:
June 4 – F3 Dads and F3 Q School – look for Pre-Blast.
-Alf
It’s late in the day and I need to get this off my to do list. Here it is.
14 PAX showed up for The Matrix. Some were hoping for ladies just like Area 51 on Saturday. Others were not. We effectively kept them away the entire workout.
The Thang:
Mosey around front of school and circle up for COP: IW, SSH, Peter Parker, Low Slow Squat, Merkins, & Elbow Planks
Mosey around the back of the school and to the front playground: 3 sets of 5x pull-ups, 10x knee ups, 15x merkins feet on low rail, 15x merkins feet on high rail.
Some planking
Mosey to front of school: 3 sets of 15x 1 legged squats (each leg), peoples chair, lunge walk to curb.
Mosey to back of school: 3 sets of 15x raised feet CDD, 15x dips, 15x Donkey Kicks over on school wall.
Some planking.
Mosey to front of school and partner up: P1 Runs to cones and back while P2 does exercise. Flap Jack. Exercises were 200x Flutter, 200x Dolly, LBC until times up.
Done.
Thanks to Squid for the take out.
Moleskine:
Quiet group today so not much to craft here. I could make up the entire thing, which has been done in the past, but nothing coming to mind today.
Apparently 2 F3 Guys from Metro brought there wives/GF’s/Mistress/Sister’s to Area 51 on Saturday and made for a pretty awkward workout. Pop Tart said he hasn’t worked so hard before at an F3 workout to make sure he didn’t get lapped by either of them. He thought Alfette may be coming today and apparently forgot that Alf’s girlfriend was Rhonda.
Announcements:
Matrix converges with Metro at South Park in 2 weeks for Memorial Day.
Sign up to Q the Matrix.
Not So Fast:
• Pre-Warmup
o High Knee, then 5 Jump Squats, followed by Burpee (4 minute duration)
Warmup:
• 40 Side Startle Hops
• 20 Imperial Walkers
• 20 Low Slow Squats
• Hold Plank for a long 10 Count
• 20 Grinders
Off to the Track:
• Partner 1 runs left to the middle of the track, Partner 2 runs to the right of the track, meet for 10 partner Merkins, then do the same at the bottom of the track (3 rounds)
• Partner 1 holds Partner 2’s feet while in a Plank, Partner 2 performs 25 Real Sit Ups, then Flapjack (3 rounds)
To The Wall:
• People’s Chair (hold for a minute)
• People’s Chair 50 Presses
• People’s Chair Right Leg High and hold
• People’s Chair Left Leg High and hold
• Lunge Walk across the Parking Lot
Hit the Curb:
• 20 Incline Merkins on the curb, then flip for 20 Dips (3 rounds)
Run Time:
• 2 Laps around the school
Ab Burn to finish it out:
• Left Side Bends (20)
• Right Side Bends (20)
• Russian Twist (20)
• Modified Heels to Heaven; Start Legs together, straight out, 10 degrees, then bring both legs up to your torso and hold (20)
• Bend Toe Knee Crunch (20)
• Palm Up Crunch (50)
Last minute:
• Shoulder Tap Plank
Posted on behalf of Squid