The Workout(w/pigskin)
Warm up run-.25m /length of front parking lot and back
COP
SSHx25
IWx25
MCx25
LBCx15
Little JW- burpees/squats
Mosey to field (long way) via bleacher/steps
Lunge/40 yard dash-4X(400 yards)
2 laps with pigskin/merkins at corners/alternate hand/2X
Plankorama/10 count/6″ by Header
Lunge/40 yard dash/2X
Pigskin “redzone” Bowl- loser runs 200 yards/
Cool down
CCBX25
DollyX25 hold for 10 count/Busch
Ball up
After YHC sent out a tweet yesterday confirming the pre-run and the main event’s activities, Slim Fast inadvertently sent out a tweet with the exact opposite information. Who doe he think he is – a site Q or something?!! Needless to say, 3 showed up for a pre run and 1 for a pre ruck.
the thang – mosey to bottom of parking lot for COP… 5 burpees, SSH x 20, LBCs x 20, IW x 20,
partner up – partner 1 runs to top of hill and does called exercise while partner 2 stays at bottom of hill doing an exercise until partner 1 gets back. flap jack, rinse and repeat. exercises – lbc’s, heels to heaven, Freddie mercury’s, and rock hoppers.
Mosey to stairs for circuit work. 20 dips, 15 merkins, 10 calf raises. rinse and repeat.
mosey to big parking lot. partner up – partner 1 runs distance of parking lot and does called exercise at every light pole while partner 2 does called exercise. flap jack, rinse and repeat. exercises – peter parker, parker peter, rockhopper, plank
mosey to playground for circuit work. 5 pullups, 10 merkins, 15 lbcs. rinse and repeat
mosey to wall for wall sits and 101 air presses
mosey back to parking lot for some Pax led Mary
It was a great morning – certainly not as cold as it has been the past few days. As we gathered to enter the gloom we noticed Freedom was AWOL. This is unacceptable as he lives less than 100yrds from the AO. Some thought was given to running to his house to crank up his #jukejeep and swing some KB’s – we might have helped ourselves to whatever was in his refrigerator as well. Knowing that Freedom lives in a house full of women – causing a ruckus @ 5.30am was not in anyone’s best interest. We decided to stay in our designated area and Freedom eventually showed up mumbling something about his phone not waking him up…
Had a good time talking it up with Short Circuit – funny to listen to a dude from Denver Colorado on his perspective on a potential Charlotte snowstorm… Huh?!?
Sensei – what an inspiration you are! It was a privilege to run with you this am. I’m stressed out of my mind that I don’t pull a Geraldo yet you are cool as a cat as busses go by on Hwy 51!
Thanks for sending us out Smokey – you lead well through your actions and influence!
Cotton Tail took the lead this morning as 21 men including 1 FNG showed up for a good ole fashioned F3 workout. Knowing that Cotton Tail and his wife have 11 2.0s we knew this morning was going to be tough, disciplined, and no one would be able to shake him off his game.
The thang-
Mosey to the parking lot for some sort of COP. After the disclaimer was given a glimpse of the agenda was mentioned “there will be plenty of Merkins and Burpees”.
*10 burpees
*2 Merkins – 5 LBCs, 4 Merkins – 10 LBCs, 6 Merkins – 15 LBCs… All the way to 20 Merkins and 50 LBCs
*mosey to top playground by stadium concession stand – split into 4 groups. G1 burpees, G2 dips, G3 lunges, G4 run to parking lot and back. Rotate to next station when runners get back. Go through complete cycle 4 times.
*mosey down to track for 1 lap – each corner do 20 Merkins
* mosey back to parking lot for some Mary
The skin-
Great Q by the Cotton Tail himself. A ton of chatter during the COP until the Merkins went from “this is monotonous to this is getting difficult to when will we stop?!?” No chatter from Lobstah Roll as he knocked them out without breaking a sweat.
As we moseyed to the playground, instead of monitoring their own form and keeping themselves accountable, seemed like the pax was much more interested in what everyone else was going in their groups. “Peacock – get your hands out of your pockets and do some lunges!” “Cheese Curd – glad you’re back but you’ve got to do more than 1 burpee!” Just some of the comments which were heard…
Stone Cold mumbled something about beating the soccer guys on the sprints. Not a good motivation tool. Epic fail.
Lots of talk of Freedoms traveling red juke jeep! Sure to be an appearance @ Joust soon!
Dollywood was still busting chops for the “classic rock” of the 80s from Skunk Works! You need to grow up son.
Respect to sansei – you inspire more men than you know!!
Thanks to Yeti for EHing FNG Craw Dad! As names were being offered up Skywalker and Header got into a debate on who Gary Coleman played on 80s sitcom Different Strokes. What you talkin’ bout Skywalker?!? Header had it right – Arnold Jackson!
Great job Cotton Tail!
It was a perfect morning for a group of men to come together for a workout known as F3. It wouldn’t be Joust if we didn’t have to wait for Jetti to finish his morning constitution on the throne! Faculty have their privileges…
The thang-
Mosey to the track for a lap and a half – circle up at the bottom of grandma mtn for COP. SSH x 20, Merkins x 20, LBC x 20
Partner up – partner 1 runs to blue door while partner 2 does hand release Merkins. Flap jack, rinse and repeat.
Mosey up the stadium to concrete pad behind concessions. Partner 1 runs to blue door while partner 2 does flutter kicks. Flap jack, rinse and repeat.
Wall sit – 100 air presses.
Mosey down to track. Everyone run 1 lap under 1:45.
Mosey to far end zone. Partner 1 runs to blue door while partner 2 does Freddy mercurys. Flap jack, rinse and repeat.
Mosey to parking lot. Everyone does 10 burpees. Circle up for Mary. Called on 6 diff pax to lead us in a core exercise.
Great work this am! Loved talking to cottain tail when we arrived about his recent Disney World trip with he and his wife and their 11 children! Wow – he might not be 50 yet but talk about RESPECT!!
Someone needs to remind Lobstah Roll that 1 lap around the track under 1:45 doesn’t mean he needs to do it under 1:00. Dang he’s fast.
Freedom continues to nail it morning after morning. #workhorse
Great job guys – pleasure to lead.
It was 5 min before we were to head into the gloom when we realized yeti, our VQ was no where to be found! Come to find out that he and Peacock were pulling a Semi Gloss and getting that last minute of alone time as they sat on the throne. Yeti returned to the parking lot where he gave the disclaimer and off we went to the football field.
COP-
20xSSH, 20xmerkins, 20x IW, 20x slow squats, 20x lbcs
Mosey to goal line and ran suicides. Ran to 30yrd and did 20 Merkins. Ran back to goal line. Ran to 30 for 20 Merkins and then 50yrd for 20 burpees and back. Ran to 30 then 50 then other 30 for 20 lbcs and back. Ran above yardage w exercise and finished at other goal line with 20 flutters.
Mosey to top of stadium and partner up. Partner 1 runs to parking lot and does 20 squats while partner two does dips and Merkins. Flap jack. Rinse and repeat with partner 2 doing flutters and Freddy mercurys.
Stay near playground and keep your partner. Partner one runs to top playground and does 10 pull-ups while partner two does Merkins. Flap jack.
Mosey down to bottom of grandma mtn. Partner 1 runs to the top while partner two does Merkins. Flap jack. Rinse and repeat w diamond Merkins and then wide arm Merkins.
Mosey back to parking lot to finish up w Mary.
Well done Yeti on your first Q! It was strong and many were gasping for O2.
Skywalker was quick to try and get yeti off his game w some harassment during COP. Yeti didn’t budge and kept going.
Spackler was taking the place of Bush with his non stop chatter which soon subsided when yeti called for 20 burpees during the suicides.
If your younger than 30 yrs old (Dolly wood and Peacock) please stop talking about your “injuries” as those of us that are post 40 don’t want to hear it!
Welcome Cougar (FNG)! Glad you came – hope you enjoyed.
Announcements-
no Jevlar next Fri. Merry Christmas.
Take a new toy tomorrow to wherever you post!
Joe Davis Run – Jan 9. Sign up
Congrats to Bedford T as he became a Dad a few weeks ago! Welcome back.
Thanks Dollywood for leading us in prayer.
It was a perfect morning to enter the campus of CCS and get a little work in. He watched the F3 video on how to count and Dolly wood was ready and confident for his VQ. 28 pax and 1 FNG came in support.
After a quick disclaimer we ran down to the football field and circled up. Dolly wood led us in cadence (sort of) in 20 Merkins. We then did 20 low slow squats on our own while Dolly wood barked out instructions for the morning.
We moseyed over to the goal line when the dealer pulled out his magic playing cards. The idea was for each suit would mean a specific exercise. Spades=burpees, diamonds=Merkins, hearts=heels to heaven, clubs=10 yrd gassers. The entire pax would perform chosen exercise the number of times that was on the card.
It got a little fishy when the Q began to call out 13 or 20 of an exercise! I’ve never been to Vegas but I thought cards only went up to 10. Anyways, Joker ended up being 15 of all four exercises. I think the Q once again was making this up as he went along!
To wrap it all up we ran a lap and a half doing 25 Merkins at each corner. We ran some parking lot gassers and then circled up for COT.
There supposedly was a Brown sighting this morning. It must have been a fill in as this guy just kept running and never did the strength training! That ain’t the Brown I used to know!
Strong VQ Dolly wood! Enjoy your youth while you have it.
Jeti had a great send off!
22 of So. Charlotte’s finest decided enjoy the gloom with QIC this fine Friday. With this being QIC’s 2nd Q if the week, I had to dig deep in my bag of tricks for one of my old favorites. Simple yet brutal…and a Lobsta Roll workout with no burpees!
It took a bit for the PAX to catch on to this repeat workout and when they finally did I saw Halloween horror on faces all around. I do respect this group for hanging in there with me this morning….Here it is
Mosey from the parking lot down to the track for a warm-up lap and circle up at mid-field.
All exercises were done in cadence for 25 counts. Each exercise was followed by 25 merkins and after each set a lap around the track
1 – SSH (total merkins = 25)
2 – SSH & IW (total merkins = 50)
3- SSH, IW & Squats (total merkins = 75)
4- SSH, IW, Squats & LBCs (total merkins = 100)
5- SSH, IW, Squats, LBC & Sister Mary Catherine (total merkins = 125)
6- SSH, IW, Squats & LBCs (total merkins = 100) ****Ran out of time on this set
Total merkins = 475
Great work by all out there…That’s a lot of merkins!!
Announcements:
Christmas Party
Joe Davis run
Food/Can drive
Check the weekly email for details on each of these events.
As Dolly Wood and YHC pulled into the lot this morning @ 0515, we sat in our vehicles waiting to see what the weather would do. For a few minutes we thought it would be an awkward 2 man workout this morning. The pax eventually piled in and the workout began… after we persuaded Tiger Rag to leave his trunk and enter the gloom.
The mosey began down the parking lot towards the sidewalk at the middle of the campus for COP.
SSH – 25, 15 Merkins, Low slow squat – 20, 15 Merkins, IW – 20, 15 Merkins, CCD – 20, 15 Merkins, Peter Parker – 20, 15 Merkins.
Mosey to railing – 15 derkins, repeat.
Mosey down to track. Run 1st lap w 10 Merkins in corner 1, 20 Merkins in corner 2, 10 Merkins corner 3 and 20 Merkins in corner 4. Repeat 3 more times w CCD’s, Merkins, and then CCD’s.
Mosey up behind concession stand – partner up. P1 does Merkins while P2 runs to top playground and does 25 hanging knee ups. Flapjack. Repeat 2 more times w P1 doing Heals to heaven and P2 does 25 Peter Parker’s, and then P1 does Mason twists while P2 does 25 Freddie Mercuries.
Mosey to field and line up on goal line. 100 yrd gasser w 15 Merkins at 50 yrd line. Repeat 3 more times.
Mosey back up top to parking lot stopping by the railing to knock out 2 sets of 15 derkins.
20 burpees upon arrival at the parking lot.
Moleskin-
Right out of the gate Alf was busting guys for their head bobs doing the Derkins. It was going to be a long morning as we only were getting started.
Bull Dog said something about getting his beach body ready for next summer. Only 9 more months to go!
No matter how how hard one tries to knock out Merkins faster than Lobstah Roll it will always be a fail.
Squid and Yedi were dressed identical this morning w their blue nike shirts and black shorts. Both were working hard and killing every minute of the workout.
Great morning – hard work and lots of fun in the gloom. Thanks for allowing me to lead.
Good to have another turn as Q. A great morning with a solid gang of PAX. The idea was to spend some time with our long neglected Grandma and do some Frisbee work. And of course, to get a good coating of field-picked dingleberries on everyone.
COP: 20 SSH, 20 Mountain Climbers, 20 Hillbillies, 12 Burpees
Track & Abs: Run 2 laps on the track stopping at ¼ points to do Flutters, LBC’s, Dollies, Freddy Mercurys
Run up Grandma 3 times
Broadjump Burpees up Grandma 1 time
Ultimate Suicides: 20 yd intervals for the length of the field with 10 Merkins, 20 LBC’s, 30 Dips at each turn
Run up to the Blue Door for some People’s Chair while waiting on the 6
Back down to the field and partner up for Footdraggers: one guy does plank with feet on Frisbee and starts dragging his feet the length of the field. Other guys runs up Grandma and back. Flap jack Frisbee/run until the goal line is reached.
Gassers for the last 3 minutes.
Moleskin:
A very quiet morning. Either I’m going deaf or there wasn’t a lot of chatter. Perhaps everyone has entered that “quiet before the storm” phase now that the BRR is looming large. A few quips about broad jumping up Grandma (Horse Head voiced his appreciation for new exercises) and a few more on the footdraggers … but overall a quiet morning for 45 solid minutes.
Natty T, who is from South Dakota and the home of Mt Rushmore, was very briefly known as National Treasure, but everyone agreed that was too nice of a name. Natty T has a much more humiliating ring to it.
Retread is from Akron, Ohio. Akron used to be (a very, very long time ago) known as the rubber capital of the world. It’s also the home to the Soap Box Derby championships and the Zips. And where I am from.
Announcements:
Convergence on Saturday at Elizabeth Lane for touch Football
Convergence on Monday, Labor Day, at Basecamp
15 pax showed up this morning for a little fun. It was quickly noted that the Q was wearing his Fast Twitch shoes and not his typical boot camp kicks. Thus those who were wearing gloves took them off and into the gloom we went.
COP –
SSH – 25
Merkins – 10
IW – 25
Merkins – 10
Slow squat – 20
Merkins – 10
Peter Parker Merkins – 15
Merkins – 10
Off to the park we went…
Stopped off at the entrance to the park for 30 Merkins
Run to the first light pole and partner up. P1 runs to 2nd light pole does 10 Merkins runs to 3rd light pole does 25 Merkins runs back to 2nd for 10 Merkins and back to 1st while P2 is doing flutters the entire time. Flapjack. Repeat while P1 does CDD and P2 does Mason Twists. Flapjack. Repeat while P1 does burpees and P2 does LBCs.
Everyone do 25 peter Parker Merkins.
As a pax run over to playground. P1 does 10 Merkins, 20 step ups, 30 LBCs while P2 runs to gate and back. Flapjack. Repeat
Run back to AO.
Great work by everyone!
My watch was off a minute or two – my cue to begin was when Floor Slapper showed – always right on time!
Spackler was working hard before he leaves for Mexico to hang out on the beach naked and drink Tequila. Can’t imagine a better way to taper for the BRR!
Strange Brew and Franks were spending a lot of time sharing stories as they relive their glory days playing ice hockey.
Butter maker is dang fast
Skywalker was killing it until he became intrigued w Freedom’s side gigs and tried to figure out how he could get a piece of the action!
Semi Gloss did not disappoint as he paid a visit to the outhouse and dropped some bombs @ 0525. Nice!
Much respect to Coal Miners Daughter! Nice work.
Voodoo and Good Hands – quiet yet so dang solid!
Good job men
Announcements – Labor Day convergence at South Charlotte Middle 0630 – bring an FNG!