I love the growth that is happening on Thursdays at Peak 51. Guys are getting stronger and more dudes are showing up! Good stuff!
This is what we all experienced together…
Run to lot and circled up for COP. SSHx25, IW x25, Merkins x 20, mountain climbers x20, Peter Parker x20, Parker Peter x20, plank for 20 seconds. Recover.
Mosey to benches and picnic tables for triple doom. 10 jump squats, 10 dips, 10 derkins. Rinse and repeat 10,15,15 – 10,20,20 – 10,10,10
Mosey to softball field and face the hill. Modified 7’s. Bottom of hill 1 burpee top of hill 7 Merkins. Then 2 burpees and 7 Merkins. Then 3 burpees and 7 Merkins – all the way up to 7 burpees and 7 Merkins.
Mosey to greenway trail. Partner up. P1 runs to stop sign and back. P2 does call exercise. Flap jack. Called exercises consisted of lbcs, heals to heaven, flutter, Mason twists, Freddie mercury.
Mosey to wall. Wall sits w two sets of 100 air presses.
Mosey back to lot for COT.
Great work guys. It’s humid and we sweat like pigs. Don’t forget to drink water and eat bananas to keep from cramping. (That’s what my mom always told me)
It’s always an honor to lead – I appreciated the opportunity.
16 men gathered in the surprisingly cool May morning to get in some work. There was excitement in the air, not because of the workout but because of a tragedy on I-77 with some spilled ‘taters. No word yet if they were whole ‘taters, ‘tater tots, french fries or what. I think Stone Cold was going to do some recon and let everyone know.
The disclaimer was given and off we went. It went a little something like this.
Take a lap around the parking lot and circle up for COP.
SSH x 20
5 Burpees OYO
IW x 20
4 Burpees OYO
LSS x 20
3 Burpees OYO
Peter Parkers x 20
2 Burpees OYO
Parker Peters x 20
1 Burpee OYO
Mosey down to the football field, take a lap around the track and line up along the sideline for Jacob’s Ladder.
Run sideline to sideline, Merkins on one end and Squats on the other.
Start at 10 and decrease down to 1.
Take a cool down lap around the track and mosey up to the bleachers for some circuit work.
Incline Merkins x 10
Dips x 10
LBC x 10
Repeato increasing to 15 and 20 each
Decline Merkins x 10
Dips x 10
LBC x 10
Repeato increasing to 15 and 20 each
Next we made use of the playground equipment for 2 rounds of
Pull Ups x 5
Lunges x 10 (each leg)
CDD x 15
Mosey back to the parking lot for some Mary
LBC x 20
Flutter x 20
Dolly x 20
Rosalita x 20
And with 3 minutes left on the clock we saw how far we could get with Jack Web. We got up to 8, with a whole lot of grumbling along the way.
And time was called.
12 PAX, including 2 FNGs, posted this morning at Joust for a little heat and were in need of some AC when it was all said and done.
Mosey to the field
Plank
Merkins x10
Mountain Climbers x20
Monkey Humpers x10
Partner up, size and speed does not matter. Round and round we go…
Round 1
P1-1 Lap
P2-Merkins
Flapjack to 100 cumulative merkins
Round 2
P1-1 Lap
P2-LBCs
Flapjack to 200 cumulative LBCs
Round 3
P1-1 Lap
P2-Squats
Flapjack to 100 cumulative squats
Round 4
P1-1 Lap
P2-Burpees
Flapjack to 29 cumulative burpees
Mosey to the top of the stands
Round 5
P1-1 Run to the playground, 15 pull-ups, run back
P2-People’s Chair with Air Presses
Flapjack
Round 6
P1-1 Run to the playground, 10 hanging knees-to-chest, run back
P2-Carolina Dry Docks
Flapjack
Round 7
P1-1 Run to the playground and run back
P2-American Hammer
Flapjack
Mosey back, stopping along the way for 10 Derkins OYO. Close with 25 LBCs OYO before Name-o-Rama.
Great group today, strong work out there and truly an honor to lead. It was rather quiet this morning, not a lot of mumble chatter (except of course from Skywalker) and no refuseniks. The PAX just worked it. YHC had to call an audible and keep grandma away after the first 4 rounds, no complaints from the PAX on that one. Tclaps to FNGs River Rat and Firewall, hope to see you in the gloom again soon. Thanks to Dollywood for the take-out.
It started off like every other Friday @ Joust. Our Asian friend was talking on his phone at 0530 taking care of international business as he walked his laps around the parking lot. The pax were pulling into the lot leisurely getting out of their cars and exchanging pleasantries. And Yeti emerged from the far parking lot where he either has a private parking space or private toilet. Someone needs to investigate.
Funky Cold was on Q – his VQ i might add…
COP – 25 SSH, 25 IW
We then all took one lap of the entire campus together with some pain stations thrown in. This was to be completed 3 times on your own. Each lap was approx 3/4 of a mile. Start in parking lot w 20 lbcs, run down by the busses and up to picnic tables for 20 dips, run up to top bball courts by playground for 20 jump squats, run by baseball complex and to parking lot for 20 Merkins. Rinse and repeat 2 more times.
Line up on goal line for 100 yrd gassers. Run 100yrds and do as many burpees as you can in 1 min. Rinse and repeat 6 times.
Mosey back to parking lot for COT
The BB material began to flow right out of the gate. Funky Cold was ready for his Q. He had a great planned out weinke in his head. The rookie mistake was he didn’t practice prior to leading 14 squirly dudes. The initial in cadence count for SSH ended up being a 6 count. An audible was quickly thrown and the IW were on your own. “I swear there was an ‘and’ in there between every number” someone heard Funky Cold say! Hysterical. Funky Cold recovered and nailed the rest of the morning. Great job!!
Great work to hoagie for posting 4 times in his first week of F3! He’s drinking the cool aide.
Announcements –
See the F3 web site – lots going on! Races, f3dads knights game, etc…
After a lap around the parking lot and a run up Grandma we circled up at center field for:
SSHs x20 IC
IW x20 IC
low slow squats x20 IC
Mosied to the goal line and partnered up for:
P1 bear crawl 20yds and lunge walk 20yds to opposite goal line. 100yds sprint back
P2 burpies x10 and flutters x20 repeating until P1 returns
Then…
P1 bear crawl 20yds and run backwards 20yds to opposite goal line. 100yds sprint back
P2 burpies x10 and LBCs x20 repeating until P1 returns
Then… 20yd suicides to opposite goal line while facing the same direction (lots of backward running)
After a fake out on the track we destroyed our quadracepts by hitting the stadium stairs for some 11s with sumo jump squats on top and durkins on the bottom.
Mosied to the track:
We stuck together as a unit for this one and raced to each corner for:
One 4 corner 400 with merkins x10 IC at each corner.
Stone Cold felt it necessary to point out that we were actually doing 20…
Then:
One 4 corner 400 with 25 LBCs at each corner.
We doubled the final sprint to an extremely long 200.
Well done Sledge (hammer’s 2.0) for not only keeping up, but kicking butt!
Mosied back JIT for one minuite of Mary.
Thanks guys! I had a great time. This being my second time at Q I thought it went pretty well. They say it doesn’t hurt as bad the second time.
Great morning to join other men in south Charlotte for a little F3!
The morning went something like this….
Mosey towards the fields stopping between the buildings for 25 derkins. Mosey down to the track and run a lap. Circle up for COP. SSH x 25, Merkins x 25, lbcs x 25, Mason twists x 25, IW x 25.
Another lap around the track. Partner up. P1 does 20 Merkins while p2 does lbcs. Then flap jack. Then P1 does 19 Merkins while P2 does lbcs. Flap jack. All the way down to 1 merkin. Total 210 Merkins.
Run another lap around track
Line up on goal line for suicides. Run to 10 yrd line back to goal – 20 yrd line back to goal all the way to 50 yrd line and back. Every time we get back to goal line do 10 CDDs. Do suicides 2 more times. Heels to heaven and monkey Humpers.
Mosey up to play ground. Partner up. P1 does wall sits w air presses while P2 runs to other play ground to do 15 hanging knee ups. Flap jack. Rinse and repeat.
Mosey back to parking lot.
COT –
Great work gents! Not a whole lot of material to write about as everyone was focused and worked hard with not too much modifying. Sinsei is always inspiring. Well done leading Freedom!
Thanks for coming to joust today! Have a great weekend!
Great Good Friday Weather!
Many, I think, had already begun their pilgrimage to the beach. However, those that posted (Cotton Tail, Stone Cold, Duct Work, Cow Girl, Header, Mud Puddle, Kirk, and Smokey) all received an authentic “I want to be like Mike” – Gatorade from Header. Truthfully, we all wanted to be like the six and half year old, Mud Puddle, as he was the true leader this morning! 🙂
The thang….
The blazing Mud Puddle led us to the 50 yard line for:
20 x Side Straddle Hop
20 x Imperial Walkers
10 x Merkins
After a slow Mosey over to the track, we partnered up for:
100 cumulative Burpies (partner 1 ran a lap while partner 2 did called exercise)
Plank rinse and repeat. This time…
100 cumulative Air Squats (partner 1 ran a lap while partner 2 did called exercise)
Mosey to the top of Grandma Mtn. Still in partners for:
50 cumulative pull ups (partner 1 ran down to track and back while partner 2 did called exercise)
Plank rinse and repeat. This time…
50 cumulative lunges (partner 1 ran to the blue door and back while partner 2 did called exercise)
Plank rinse and repeat. This time…
50 cumulative LBCs (partner 1 ran to the blue door and back while partner 2 did called exercise)
Mosey over to bleachers for a sevens ladder:
Burpies at the top and step ups at the bottom of the ladder
Next, partner 1 did LBCs while partner 2 did 10 pull ups
Rinse and repeat (3x)
Mosey back to the beginning for some Mary, ball of man, and Gatorade – for that deep down body thirst!
It all started as a typical Friday morning at Joust. Our 80 yrs old Asian friend moseyed aimlessly up and down the parking lot while Jeti emerged from the far side of the campus denying he was spending time sitting on the throne. Faculty has its privileges!
We got started… Moseyed down the parking lot to between the front of the buildings for a little COP. SSH x 20, Merkins x 15, slow squat x 20.
Moseyed to the hand railings for 10 decline Merkins and 10 supine pull-ups. Rinse and repeat 15xs, 20xs, 25xs.
Mosey to bottom playground to pair up. P1 runs to top playground and does 15 hanging knee ups and runs back while P2 does Merkins. Flap jack. Rinse and repeat w 20 squats and wall sits w air presses.
Mosey to track and run 1 lap at nice pace.
Get into 3 groups of 3. P1 does Merkins, P2 does diamonds while P3 runs 70yrds and back. P2 runs while P3 does Merkins and P1 does diamonds. When P2 comes back P1 runs and P3 does diamonds while P2 does Merkins. (A lot less confusing than what it seems). Rinse and repeat w burpees and 6″ plank, rock hoppers and mountain climbers, Mason twists and heels to heaven.
Run the track again and stop at bottom of G’ma mtn. Run up and down 3 times w 10 Merkins at bottom of hill.
Mosey to goal line and run 100yrd gasser.
Mosey back to parking lot for 5 min of Mary.
It started as a fun promising morning until the first bit of declined Merkins and supine pull-ups. Holy smokes were my shoulders smoked!!! Sheesh – all downhill from there! Did I hear the maintenance man say something about stepping it up?!? Jeti – can you look into that?
We covered a lot of ground and hopefully everyone felt it was a good variety of exercises.
Sorry I had to bolt before COT. Mr. Mom this weekend and had to get back to wake up my boys – hence the late post of the BB!
Pleasure to lead!
For a moment this morning it appeared Dollywood and Header would be hitting the Starbucks a little earlier than planned. 5:28am – the sun came out and so did the rest of the brave pax. Witch Doctor do a little dance to stop the rain? Whatever it was – we began…
COP – SSHx50, merkins x 10, mountain climbers x 20
Mosey to track – 1 lap – 50 Merkins – another lap – 50 CDD
Mosey to concession stand – wall sits w 50 air presses.
Mosey to bleachers by baseball field – run back up the steps, down ramp to bleachers 50 supine pull ups. Rinse and repeat run w 50 dips, and then 50 Merkins.
Mosey to concession stand – wall sits w 50 air presses.
Mosey to parking lot. Gather at light pole and plank. 10 merkins at pole light sprint to 3rd light and sprint back and do 10 Merkins and plank.
9 diamonds push ups ditto
8 wide arms ditto
7 Right hand forward ditto
6 left hand forward ditto
5 nipplers ditto
4 partner slap minus partner merkins
3 hand release Merkins
2 clap Merkins
1 x 10 Merkins
Mosey under the shelter for some dry concrete and some Mary.
50 lbcs, 20 heels to heaven, 20 Freddie mercury, 50 lbcs
It really was sketchy early on as the rain looked like it was settling in for the day. Miraculously 5:28am it stopped and we got going! It was great having an FNG (maguire) show up on such a miserable day. Thanks Marge for getting him out of the fartsack! He lives in the hub of Area 51 @ the arboretum so no excuses from here out! We moseyed down to the track where to hear us sloshing through the puddles on the asphalt was quite a treat! Only but the best for our student athletes @ CMS. Still not quite sure why I got stuck on the number 50 today for all of the exercises. Maybe to pay respect to the most consistent 50+ dude in all of F3 – Freedom? Perhaps but nonetheless, 50 seemed to get the burn going. As we moseyed to the baseball field it became apparent we’d have to circumvent the lake that developed on our running path. I think Fletch took a dip as we waded through shin deep water. We found a way to get around it and kept moving. Up to the parking lot as we knocked out a few Merkins between the runs – Butter Maker called out The Q as YHC was lame in his creativity of diff types of Merkins – partner slap w no partner? Huh? Only so many ways to do a merkin!! It was a great morning – lots of heavy breathing and heavy lifting. Good Hands – good to see you – hope the kiddos get better. No more business travels!
The temps were cold but we would quickly warm up with the fun activities that were planned.
Partner up – hang with your partner all morning.
Mosey down to track and run a lap – mosey back up to parking lot for COP. 25SSH. 25merkins. 25lbc. 25 squats.
Run back down to track for 2 laps and back up to lot for 100 Merkins.
Run to entrance of Rosecliff and back for 100 lbcs
Run down to baseball fields and back for 50 diamond Merkins.
Mosey back down to baseball fields.
Run from baseball fields to stairs and back and do 100 flutter kicks. Rinse and repeat with 25 Merkins, 25 dips, 25 squats, 25 CDD.
Mosey back up to parking lot for 5 min of Mary.
So I’m a day late posting the back blast. Busy day yesterday – date w the M last night…. Excuses- excuses.
Great work from everyone! Be careful partnering up w semi gloss. The man poops before workouts, during workouts… Be wary on long runs in the woods!
Hops is prob the most honest pax in all of F3 nation! The man will do 100% of the called exercise with 100% correct form- even when everyone else cheats on the quantity and quality!
Turkey leg and Fletch showed up so trying to finish up in the lead on the runs is an epic fail! Good job gents.
Pudding pop was in the house so you know there was references to international soccer. The man knows his stuff!
What a treat to see Skywalker show up! Below 45 degrees and you know he’s going inside for cross fit!
We will miss Flutie Flakes as he heads up to New Hampshire! It’s been a pleasure getting to know you. Stay strong and lead well! God bless.
Thanks gents for allowing me to lead. Good times!