12 men stepped up to the plate to kick ass at the Brave.
Pretty simple layout.
Run a bit, Warm up, then run to Endhaven Elementary with some exercises on the way.
Once we are at Endhaven we went to the playground. Do 10 pull-ups.
Then go to the other end of the school parking lot and do 20 jump squats.
Run all the way to the bottom of Rougemont St. It is about .4 miles. At the bottom, do 15 Burpees.
Head back up to the to the playground for pull ups and repeat that circuit.
Moleskin:
The great Haggis returned today and killed it. He got three full laps and caught us on the way home.
Everyone seemed to love the format today. Lots of burpees, running and humidity. Everyone pushed hard today. Frehley’s pushed a little too hard and had a code brown and left his 5th towel out in the wild today. Mic Check and Midriff weren’t far behind Haggis, but Mic Check did almost spill Merlot as he sprinted towards the finish. Seems he mis-calculated the distance. Teddy and Wingy also pushed hard the entire time. Teddy has his patented “smoked Teddy” face on for most of the day. Franky showed up to the Brave for the second hard week in a row. Thank you Olaf for leading some of the Mary throughout. Picasso came up with a big push at the end and passed Mic Check as he started his Merlot heaving. Of course War Eagle had the Phone on hand in case any of us passed out, thank you sir for looking out for us, and likely yourself. Kirby pushed the wholesome and kept running until the end.
Thanks for letting me lead another “old School” Brave.
SYITG Fire Hazard
I have updated the 1/26/2018 back blast for todays workout.
15 5 men showed up to check out the new location for the hardest South Charlotte AO…..THE BRAVE.
The Thang,
Get in teams of 2 …since there is only 5 we will stay as one group. Be honest with yourself and your partner and get someone with similar speed.
Each team Grab 2 a sand bags (ranging from 40-80 40 and 50 lbs) and lets mosey.
Head behind the corporate buildings across from Brazwells “insert name of new bar” and run down the path stopping at each of 4 walls for 5 double merkin box jump burpees (Mermaid introduced me to this horrible exercise earlier in the week 4 years ago… Everyone thanks you).
Gather at the fourth wall and head to Room 101 (The parking garage hooked to the new Wells Fargo building). Head to the basement for instructions.
At each level one partner 2 pax will do a sandbag exercise and the others will do 10 burpees. The burpee partner pax are is the timer. keep doing sandbag exercises until he they are is done. Once complete run up to the next floor and exchange the bag. The other partner take turns and now someone else does 10 burpees while the new sandbag man men does the exercise. Repeato until you are at the top.
The sandbag exercises are as follows: Squat, Thrusters presses, and bent over rows.
We made it to the top and came down the stairs and did it all over again. From there we did the same exercises but down the ramps to level 4. At this point we were out of time and headed back to the launch site.
Old Moley..
I was impressed with the crew of 15 5 pax. There was no complaining about the sandbags and just a bit of good natured ribbing.
You never know how a workout like this will go. Will people give it there all. Will we be able to stay together…..
This group of PAX gave it there all. Everyone worked to encourage make fun of their teammate and the other teams everyone. As I was in the six most of the I didn’t get to hear a lot of the mumble chatter We stayed together and Here is what I know….
I am pretty Sure Thin Mint and Mario were out front killing it as always didn’t show up.
Fraiser and Haggis got in some second F and did some modification to keep some injuries from flaring up but pushed hard non the less didn’t
show up.
Nard Dog and Flipper kept going throughout the hour with one of Flippers large sandbags. They also dogged it just enough to not leave YHC to far behind. Thanks Fellas didn’t show up.
Mary Kay and Billy Goat must have been killing it, as I didn’t get to see them much. Great work fellas. Glad to have you at the Brave keep coming out didn’t show up.
I think these final pairs are correct…but correct me if I am wrong (lack of oxygen during the workout has my memory cloudy).
When I was able to catch Teddy and Tuck their form on the burpees and sandbag exercises looked to be top notch all the way through. Teddy mentioned his love for the Double Merkin Burpee box jumps and that he was hoping we would do some more as Mermaid didn’t give him enough earlier in the week four years ago.
Wingman and Turkey: both of these men were running fast and burpeeing (is that a word….It is NOW) faster. didn’t show up.
Bunker and Wild Turkey: I feel that bunker has a head made for sandbag workouts. They slide effortless over his freshly shorn skull. Every time I saw these men they were head down and pushing it. didn’t show up.
Tuck is now taking YHC’s place as one of the three Brave site Q’s didn’t show up and only runs now.
I would like to thank all of the men that have participated and pushed me at the Brave during my time as site Q, four years ago. I have seen many men, including myself, get better from posting at the brave week after week. I appreciate being given the opportunity to lead by Madam Tassauds and Champagne, who didn’t show up.
Frehley’s Comet did show up this time and we spent a lot of time talking about how much better and younger we were 4 years ago.
Picasso did show up and gave it his all. He has maps for sale if you need one.
Doc’a McStuffins’a did show up and said some things in an accent that I no longer understand. Good to see you out in the gloom.
Great group today and we had “fun”. Thanks all for playing along and letting me lead.
Announcements:
The Brave now meets at Brazwells “insert new bars name ” every week.
9 Men showed up for another virtual edition on of The Arsenal / Rebel Yell
A discliamer was given and here is what we did.
Warm-up
15 SSH
15 LSS
15 Merkins
Run 2 minutes out and 2 minutes back
Round 1 – Back and Shoulders – 4mins repeating the Exercises all with a Coupon
10 Bent rows
10 High Pulls
10 Straight Arm Raises
Recover then 1 min out /1 min back
Round 2 – Cardio – 4 minutes repeating De-Constructed Burpees
10 Squat Jumps
10 Merkins
10 Mountain Climbers
Recover then 1 min out / 1 min back
Round 3 – Arms – 4mins repeating the Exercises all with a Coupon
10 Overhead Presses
10 Tricep Extensions
10 Curls
Recover then 1 min out / 1 min back
Round 4 – Cardio – 4 minutes repeating Super De-Constructed Burpees
10 Jump-ups on Chair (if your chair isn’t sturdy enough modify with step ups with high knees)
10 Decline Merkins
10 Donkey Kicks
Recover then 1 min out / 1 min back
Round 5 – Legs – 4mins repeating the Exercises all with a Coupon
10 Squats
10 Lunges – 5 each leg
10 Single Leg Deadlift
Rest for 45 seconds while we get ready for 4 minutes of 10 burpees EMOM
Done right on time.
Thanks for letting me lead and thanks to the men who showed up for giving it their all. This was a tough one.
7 Men showed up for a virtual Rebel Yell / Arsenal Thursday.
This is what they did..
SSH – 25
LSS -20
IW – 20
Merkins – 15
10 Burpees
2 min out and 2 min back Mosey
10 Burpees
Repeat each three exercises for 3 minutes
10 Curls with coupon / 15 Squats with Coupon / 20 Heels to the Heavens
1 min out and 1 min back Mosey
10 Burpees
Repeat each three exercises for 3 minutes
10 Shoulder Press with Coupon / 15 Bent Rows with Coupon / 10 Pistol Crunches per leg
1 min out and 1 min back Mosey
10 Burpees
Repeato the above 2 sets 3 times (actually I was a few minutes off on my timing and we missed the last shoulder press/row/pistol crunch round.
Moleskin
It was nice to have my VVQ today. My goal was to hit all of the major body parts with an exercise and get some running in. Also Burpees, because they are fun. Thanks for letting me lead men!
Congrats to Jazz Hands and his M for bringing his new baby (Graham) into the world. Our prayers are with your family.
Announcements – Come to StoneVinci for a fun experience this week. Also there is a virtual Draft Party tonight 8 – 10.
9 PAX showed at The Arsenal for a VQ. YHC rolled up to be welcomed by the AO’s usual suspects. A few PAX had clearly participated in some pre-running and were discussing the contours of the paths. Some more PAX showed up and another came in from a pre-run, disclaimer was given and we’re off.
COP
Quick mosey to the bathrooms area where YHC was given less shit than was expected for his first COP. Shout out to Fire Hazard for the video on how to count. I would have royally screwed it up without that.
– Side Straddle Hop x 15 IC
– Imperial Walker x 15 IC
– Low Slow Squat x 15 IC
– Merkin x 15 IC
– Mountain Climber x 15 IC
The Thang
Mosey over to the playground where PAX partnered up. We had an odd number and Happy Meal joined a group of 3 with YHC and Fire Hazard. Partner 1 takes a lap around the ground while partner 2 worked on a collective
– Pull Ups x 50
– Diamond Merkins x 100
– Box Jumps x 150
Flapjack until collection complete.
Next stop, the football field. This was the part I was looking forward to. YHC identified a post that marked somewhere near the 25-yard line.
– PAX bear crawled to the post, ran the rest of the length of the field to the uprights and back, and crawl bear back to the start.
– A second round of the same, but with duck walks to really stress out that lower half.
– The final round PAX were given the choice of bear crawling or duck walking. There was about a 50/50 split of choice which was good to see.
At this point we were running short on time and couldn’t do the other 3 or 4 routines I had planned, so we headed back to the start for 7 Minutes of Mary, because 6 just wouldn’t be enough.
COT & Announcements
– Convergences
– More Q’s needed
Thanks to Fire Hazard for taking us out.
Moleskine
– I really enjoyed my VQ. After the anticipation during the week leading up to it, it all seemed to feel natural. I am sure there are some things I could improve upon, for example I wasn’t
prepared for what to do with the fast groups that finished the first bit. Happy Meal put on some Mary which covered me, and there wasn’t too big of a gap anyway.
– The duck walks on the football field were a fallback for bear crawls x 3. I’m glad I had that prepared because 25 yards of bear crawl + 25 yards of crawl bears is abusive.
– I wasn’t paying much attention to much mumblechatter, because I was focused on the VQ (some) and breathing (more), so if anyone has anything to add please do in the comments.
4 men showed up for the 5:00 pre-run. It was decided that the flat route would be the choice of the day. One Man did some laps around the lot at 5:15.
Meet back at 5:30 for the main event. One man leaves and 3 men arrive.
Pull the sandbags from YHC’s truck, mighty’s car and One-Niner’s SUV and get moving.
Head over to the playground for a warm-up.
25 x SSH IC
10 x Windmills IC
5 x sandbag burpees IC
Head over to the monkey bars for three rounds of exercises with a lap in between.
round 1.
10 Pull-ups
20 Bent over rows with sandbags
1 lap
Round 2.
10 pull-ups
20 curls with sandbags
1 lap
round 3.
10 pullups
20 overhead tricep extensions with sandbags (bags to heavy someone will die, audible to big boy dips)
1 lap
Head over to the 3 concrete benches for sandbag step-ups. 10 per leg.
5 more IC sandbag burpees
20 bench squats over the concrete benches
Mosey over to the big flat icy area in the playground and get in one row. Toss your sandbag using your whole body to get an explosive throw. Rotate sandbags on YHC’s call.
Sandbag pulls with Bear Crawls. Same M.O. as above.
Grab your sandbag and mosey over to the batting cage and dump them in a pile. Head down to the bottom of the hill and complete a set of 7’s. Burpees at the bottom and Squats at the top.
Complete 20 IC dips on the bleachers while the 6 finishes up
Head over to the sandbag pile grab your sack and head to the walls at the launch point. Pile the bags up and get in a row for People’s chair. Send all the sandbags down to one end then send them back.
Head to the launch point just in time for 5 more IC sandbag burpees.
Moleskin.
There was a lot of bitching today…. You know you don’t have to use sandbags, its cold, my fingers are numb, I don’t like heavy things, no you get the whale dick, blah, blah, blah.
We had plenty of sandbags (thanks One-Niner and Mighty for bringing yours out) although Ringer had to use my home made innertube sandbag (aka the whale dick). I think deep down he liked this as he was exempted from the overhead press in the burpees.
Cheddar got there for the pre-run ready for some hills…. we disappointed him and took our sorry asses to the easy flat route. Sorry Ched, next time for sure.
Cobbler found out he has a partially torn rotator cuff. He finds out if he needs surgery this week. Keep him in your prayers. The good thing is that he got some very sage medical advice from Ringer and One-niner. Dear god listen to your real doctor not these fools.
MT called out the 4:50 pre-run on slack and didn’t show up until we were gone, at 5:15. He supposedly ran a little. Also, he did not read the 3 warnings posted on social media about the sandbags. Too bad they don’t teach those boys to read at the University of SC.
Mighty worked so hard today he split the liner in his sandbag. Don’t worry this was not a GoRuck liner. So don’t email him about the SCARs warranty. I am talking to you Geraldo.
One-Niner has girly hands and has found that Physics does not apply to him, and if he combines two pairs gloves (running with bootcamp over them) his hands actually get colder.
Good to have General roll up late to the main event. His labia and cornea are healing very nicely…. if you were wondering they are connected.
As always a great time was had by the Arsenal gang. Many sack jokes were made by all. Come out and try it sometime you will get stronger and faster.
Fire Hazard
What: SOB Christmas Party
Where: Providence Downs South Clubhouse (1203 Venetian Way Dr, Marvin, NC 28173)
When: 11/30/2018 7:00 to 12:00
How Much: $25 per person (paypal.me/f3sob)
What is included: Dinner, Wine and Beer
Pax it is time for the biggest SOB event of the year (that includes your M). The party will be held at the Providence Downs South Clubhouse (1203 Venetian Way Dr, Marvin, NC 28173) and will include beer, wine and food. Thanks to Kid Rock, the food will be from our favorite Hickory Tavern and the wine and beer will be of a Domestic Variety (if you want to have your favorite IPA or Merlot feel free to bring it with you). Fun will be had by all.
Please HC by Sunday, November 18th using the buttons below. This new venue is centrally located to the PAX from SOB, Indian Land, and Western UC. Please remember to be safe. If you are going to drink don’t drive. Get an Uber, Lyft, or 16-year-old 2.0 to drive you. Come join us to celebrate another successful SOB year.
You can reserve your tickets using button above.. Once you have reserved them, please pay via PayPal using the second button or by sending to the following e-mail address: f3sobs@gmail.com. When you send the money, please use the Friends & Family option and include your F3 Name as well as “Holiday Party” in the note. Thank you! If you don’t have access to PayPal, let Fire Hazard or One-Niner know and we will find another way for you to pay.
3 Men showed up for the 4:30 Flat Pre-Pre-Run…..
2 More Men Showed Up for the Pre-Run…
3 More Men Showed up for the Main Event…
The Thang….
Pair up and grab a sandbag either a 40, 50, 60 or 70. The choice really doesn’t matter as we will switch it up.
Mosey over to the School Bus lot for a little Diesel fumed COP.
SSH x 14
Windmills x 7
and a car came so move over.
Have the other member of the pair carry the sandbag down the hill to the football field.
Line up facing down the field to the alternate goal post.
The first man in the team will bear crawl pulling the sandbag underneath him. The other man will do 10 merkins and run up to the other teammate and take over bear crawling. After each man had 2 cycles of this on his sandbag YHC will call switch. Each team moves one sandbag to the left. Repeat for 120 Yards.
Next up face back from whence we came. One Teammate will do deadlifts with the bag and the other runs to the far goal post and back. Two rounds of this moving to the sandbag on your left. Next round, run half the field while your partner is doing curls. Move a sand bag to the left. Then repeato with Overhead press. Move a sandbag to the left. Each team gets a chance at all the sandbags.
There is only one way to get back down the field. The same way we got here. Bear Crawl and Merkins.
After 120 yards we lined up at the bottom of the dragon’s crack hill. One partner got on his six and held the sandbag in the air while doing flutters, and the other ran up the hill to the dugout and back. The team of flutterers did 20 IC. Flapjack. All 4 teams had a chance at all 4 sandbags.
One man from each team carries the bag up the hill to the bus lot and then the other brings it home.
Got back with 3 minutes to spare. 8 Sandbags and eight people perfect. Everyone grab one and do a run a loop around the parking lot.
MS..
Great group of guys today. 3 Kotters and 5 regulars. All of the men worked well together. A few things I noted. Copay, who hasn’t done an F3 workout in about a year, is still fast and strong. Punchlist who is just getting back into F3 stayed in good running shape thanks to his M shaming him. Sharknado took a 2 year hiatus and is still skinnier than YHC. #notfair
As for the usuals it was the usual. Cobbler took a deuce, One-niner took a deuce (two weeks a row must be eating with cobbler on Wednesday nights), Cheddar is awaiting a baby while trying to do CSAUPs as close to her due date as possible #firstkid, and General is still fast and strong.
It was a pleasure to lead this fine group of men. Sign-up for Isabella Santos, Sign up for Crane relay.
The Thang…
Two fine men posted for a double pre-run the first of which was in the rain and on a flat course. Two more showed up for the single pre-run and one man who forgot to set his alarm was waiting on them for the Boot Camp.
The clock hit 5:30 and we were off.
We headed back to the Basketball court for some COP exercises were all done IC:
10 LSS
10 Merkins
10 Windmills
10 6 count Burpees
Next we moseyed over to the playground with the “track” around it. It was flooded so over to the covered benches. 10 6 count burpees and off we go as it was ankle breaking slippery.
Dodge the deepest puddles over to the pull -up and dip Bars.
1st round – 10 Squats, 5 dips, 2 pullups
2nd round – 20 Squats, 10 dips, 4 pullups
3rd round – 10 Squats, 5 dips, 2 pullups
Next over to the Big Boy dip bars:
3 rounds of 10 dips and 5 pullups
Next head toward the covered walkway.
Split into a 2 man and 3 man group. One team does merkins while the other does a long suicide set. then Flapjack.
Then we headed over to the Gym doors for a little peoples chair with alternating legs up.
Then one last sprint all the way down the covered walkway with some flutter to recover.
Head back over to YHC’s pick-em-up Truck to grab some sandbags. There were some 50’s, a 40 and a 60.
Pick the one you want and head to the walls.
First the sandbag goes over the wall and then the Pax follow behind. Repeat for all 11 walls.
Do some more burpees and head back to the launch.
Just enough time was left for a few rounds of curls and bent over rows.
Mole Skin…
It was a hard day to get up for the early rainy pre-prerun, but I knew if I didn’t show up either Erector at General would have to run it alone. So I did what all of us do. I got my lazy ass out of the fartsack so that I didn’t let another man down. Fortunately, Erector did the exact same thing. YHC did convince Erector that we should go with the flat route so that I could investigate how wet is was in all of our normal hangouts. It was ridiculously wet on the hill, fields and parking lots. Luckily YHC had some contingency plans in mind. We circled back around at 5:00 for the pre-run pax. Chedda and Ringer were waiting there for us. So we headed off for the Hilly normal prerun route. For the record NO ONE told Ched that we were interested in the Smoky Mountain relay. Luckily Ringer had his 3 belt mounted lights so that he could lead Chedda, as he did not bring his headlamp.
We made it back to the Launch where Soft Pretzel was waiting for us yelling into the dark about an alarm that was not set correctly and he had already counted for those miles in his training plan.
It was great to have Chedda out today. I believe that this was his first post at The Arsenal. If not it was at least his first pre-run there. Everyone pushed hard today and there was great 2nd F.
Thanks men for giving me a chance to lead.
15 men showed up to check out the new location for the hardest South Charlotte AO…..THE BRAVE.
The Thang,
Get in teams of 2. Be honest with yourself and your partner and get someone with similar speed.
Each team grab a sand bag (ranging from 40-80 lbs) and lets mosey.
Head behind the corporate buildings across from Brazwells and run down the path stopping at each of 4 walls for 5 double merkin box jump burpees (Mermaid introduced me to this horrible exercise earlier in the week…Everyone thanks you).
Gather at the fourth wall and head to Room 101 (The parking garage hooked to the new Wells Fargo building). Head to the basement for instructions.
At each level one partner will do a sandbag exercise and the other will do 10 burpees. The burpee partner is the timer. keep doing sandbag exercises until he is done. Once complete run up to the next floor and exchange the bag. The other partner now does 10 burpees while the new sandbag man does the exercise. Repeato until you are at the top.
The sandbag exercises are as follows: Squat, Thrusters, and bent over rows.
We made it to the top and came down the stairs and did it all over again. From there we did the same exercises but down the ramps. At this point we were out of time and headed back to the launch site.
Old Moley..
I was impressed with the crew of 15 pax. There was no complaining about the sandbags and just a bit of good natured ribbing.
You never know how a workout like this will go. Will people give it there all. Will we be able to stay together…..
This group of PAX gave it there all. Everyone worked to encourage their teammate and the other teams. As I was in the six most of the I didn’t get to hear a lot of the mumble chatter. Here is what I know….
I am pretty Sure Thin Mint and Mario were out front killing it as always.
Fraiser and Haggis got in some second F and did some modification to keep some injuries from flaring up but pushed hard non the less.
Nard Dog and Flipper kept going throughout the hour with one of Flippers large sandbags. They also dogged it just enough to not leave YHC to far behind. Thanks Fellas
Mary Kay and Billy Goat must have been killing it, as I didn’t get to see them much. Great work fellas. Glad to have you at the Brave keep coming out.
I think these final pairs are correct…but correct me if I am wrong (lack of oxygen during the workout has my memory cloudy).
When I was able to catch Teddy and Tuck their form on the burpees and sandbag exercises looked to be top notch all the way through. Teddy mentioned his love for the Double Merkin Burpee box jumps and that he was hoping we would do some more as Mermaid didn’t give him enough earlier in the week.
Wingman and Turkey: both of these men were running fast and burpeeing (is that a word….It is NOW) faster.
Bunker and Wild Turkey: I feel that bunker has a head made for sandbag workouts. They slide effortless over his freshly shorn skull. Every time I saw these men they were head down and pushing it.
Tuck is now taking YHC’s place as one of the three Brave site Q’s. I would like to thank all of the men that have participated and pushed me at the Brave during my time as site Q. I have seen many men, including myself, get better from posting at the brave week after week. I appreciate being given the opportunity to lead by Madam Tassauds and Champagne.
Announcements:
The Brave now meets at Brazwells every week.