-22 Pax gathered, as Bratwurst approached with the shovel flag we moseyed to corner of the parking lot towards the cafeteria.
The Thang:
-COP
Disclaimer was given and we started with Imperial Walkers, Low Squats, and Flutters x20 each
-From that spot we started Dean Smith’s (aka 17’s or 4 corners). Each corner Merkins & LBC=17. Starting with 1 Merkin & 16 LBC, up to 17 Merkins & 1 LBC, circle back to the Pax and finish together.
-Mosey to the tables outside of cafeteria- Partner up, as a team do 200 Dips, 100 Derkins, & 50 Step ups. No running, just knock it out together.
– Against the wall for Peoples Chair- Left leg out 20 civilian count air presses, Right leg out 20 civilian count air presses, both feet on the ground 20 civilian count air presses
-Back to the main lot for 3 person grinders- 1 partner on each end of the parking lot doing plank or protractor 6 inches, 3rd partner runs from one partner to the other to relieve that partner, partner that does the relieving moves up 3 parking spaces closer to the partner on the other end of the parking lot and so on till everyone gets to the middle.
-Back to the launch spot for Mary- Rosalita x20, Russian Twist x20, Heels to Heaven x20, Chipotle toe touches x10
Moleskin:
Thank you to Bananas & Bratwurst for the opportunity to Q
Doc McStuffins definitely ate his Wheaties this morning leading the way on the Dean Smiths. Also leading in some Mary while the pax finished.
Shop Dog was beasting it on the grinders with his loud roars
Feel like I have to create harder workouts, didn’t look like Bratwurst broke a sweat
Crabcake is beside himself about the fact I haven’t worn a hat the last 2 workouts
Great group this morning from ages 15-52
Thank you to Strawberry for taking us out
Announcements:
-Wednesday Run/Happy Hour @ Brazwells Ballentyne. The run starts at 7:00pm from Brazwells 4-6 miles is more than enough to work up a thirst. End @ 7:30 pm and gather inside for some libations. Talk to Bratwurst with any questions.
-F3 Golf is Friday 7/29/16 @ Old Sycamore; 9:00am shotgun start. Talk to Banana’s or check the website for more details.
-COTS (Church On The Street) is the first Sunday of every month. Serving breakfast to the homeless. Meet @ Starbucks Piper Glen around 5:45 am and Clown car from there. Usually home by 8:00am. Talk to Strawberry with any questions.
-Keep an eye on the website for Convergences on Monday 7/4/16
19 Pax made it out, and I would have loved to list you all, but unfortunately I didn’t realize you have to hit the record button to record something.
Disclaimer given. 1 FNG-Wildcat (Zach)
The Thang:
Mosey away from the cars to circle up as Pax was still trickling in.
-IW x20
-Low slow squat x15
-Mountain Climbers x20
-Merkins x15
Mosey to Soccer field, stopping twice for 5 burpees, 5 more burpees at the soccer field.
-Bear Crawl to mid-field
-Partner up- Partners run to opposite end lines do an exercise and run back to mid-field for 10 Hand slap Merkins with your partner. The 4 end line exercises were- Jump Squats x20, Merkins x20, Squats x20, & LBC x20
-All you got from mid-field to the end line
Hit the parking lot and do 5 burpees
Grab some wall for people’s chair.
-Arms out front, right leg out & down, left leg out & down
-Arm raises oyo x50
Mosey to the cafeteria, grab a partner
-Partner 1 does a called exercise; Partner 2 is the time running mid-way across the field and back.
-The exercises were Dips, Step-ups, & Squats
Find a place to spread out on your six
-Jack Webb Ab’s -1 Heels to Heaven & 4 LBC, 2 Heels to Heaven & 8 LBC….. And so on, all the way up to 10 & 40
Leisurely made our way to the launch lot for quick round or 5’s or an abbreviated 4 corners
– Each corner Merkins & LBC=17. Starting with 4 Merkins & 1 LBC, down to 1 Merkin & 4 LBC
Back to launch spot for Mary
-Russian Twist/American Hammer x20
-Flutters x20
-Rosalitas x20
-Bicycle x5
Drop the mic, that’s a wrap
Moleskin:
I don’t get out to Dromedary much, but a great AO. Great to see new faces (to me) and some veterans.
Welcome to FNG- Wildcat (Zach), brought out by Catamount
Quite a young crowd this morning to keep us going. Excellent work by all.
To the Site Q’s Bananas & Bratwurst I appreciate the opportunity to lead & thanks for coming out. Hahaha
Announcements:
-Memorial Day weekend – keep eye on newsletter and schedule for convergences. Day Zero will be converging on Saturday 5/28.
– F3 Dads camp in August filling up rapidly – sign-up if you have interest
– Golf sign-up opening soon
– Bratwurst has the next Black Diamond workout to be held in SOBland Thursday 5/12/2016 @ 5:15am at Community House Middle School
– RAGNAR Relay Trail Race: Union County PAX, get in touch with Dasher… A51/SOB/IL get in touch with JRR Tolkien to HC or be on the ‘maybe’ list, and be put on a team. First sets of teams will be formed Saturday May 14th. See A51 Weekly newsletter for links and details.
– Community service project at Presbyterian on Providence May 14th – preblast
Thank you to Old McDonald for taking us out.
Besides a little cloudiness, it was a beautiful morning. Much to my surprise only 4 showed up to this still fairly new AO.
Anyway we still had a great workout. Here is how it went down.
The Thang:
Disclaimer was given. No FNG’s
COP:
-IW x20, Squats x20, Mountain Climbers x20, LBC x20, Merkins x15
4 Corners or 17’s in big lot in front of Target:
-each corner Merkins & LBC =17
Peoples chair on wall behind Great Clips:
-Air Press x30, Donkey Kicks x10, Balls to the Wall x 10 Sec, Air Press x30
Mosey to Tolleson Park in Blakeney Greens:
-Bear Crawl, Lunge walk, & Backward run to the other end of the park, sprint back each time
Get on the Nature Trail behind Best Buy take it to the B of A on Ardrey Kell:
-Burpees x5
From B of A parking lot partner up:
-partners run opposite ways around the Petsmart/Best Buy building, when partners meet do 10 hand slap Merkins, continue to 40 total
Mosey back to Banana Republic breeze way:
-Since there were only 4 of us I saw 4 Harris Teeter carts scattered around, I said go we gave all we got to grab a cart and run it the front of the store.
Returned to the breezeway:
-Partner up- 1 partner runs up the stairs to the other end and down, partner 2 does an exercise till P1 returns, we did Flutters, Derkins, Russian Twist, & LBC
-I saw a bunch of Target carts scattered, so we all took off grabbed one and raced to Target and return the carts, and ran back
Mosey to the advertisement board outside of Niagara Falls for some Mary.
-Flutters, Dollies, Heels to heaven.
Finished
Moleskin:
-We got about 3.5 miles in this morning, we all pushed hard
-Great work today, not a good showing for such a new site, hope this isn’t a trend
-Regardless it was nice working in a smaller group
-Very strong work fella’s
-Shopping cart return was a blast, Bucky was worried that some High School kid was going to loose their job, Cable guy nice work on crushing the Target run
-Was nice to venture out of the shopping center into the neighborhood and the nature trail
-The rain held off, good temps & an even better AO
-This was probably the most enjoyable Q that I have lead, to bad more couldn’t make it
-Thanks to Bucky for taking us out
Announcements:
-Bucky’s wife and the Deerfield Creek neighborhood is having a festival type get together with live music, & craft breweries on site, bring the whole family there is something for all ages. It’s a Fundraiser to benefit an orphanage in Kenya. April 9th from 3-7. Talk to Bucky for more info.
A PAX 13 Strong showed up this morning
The Thang:
I think this is how it went.
½ the disclaimer was given
Mosey to circle up by True Pizza
Second ½ of the disclaimer was given
COP:
– In cadence- IW x20, Merkins x15, Squats x20
4 corners or 17’s in big lot in front of the Michaels:
-each corner Merkins & LBC=17. Finishers go back and finish with the PAX
Peoples Chair on the Theater Wall:
– Right leg up, Air presses x25, Left leg up, Air presses x25, 10 Donkey Kicks oyo, Air presses x30 oyo
Partner up in 2’s
– Partner 1 exercise, Partner 2 run around the side lot up the hill and down, flapjack. 4 rounds- Wheel of Merkin, Flutter, Dollies, &LBC
Headed back to the front of the theater
– Burpee suicides- every 2 spaces= 1Burpee & back- up to 8 burpees
To the front of the theater for Jack Webb Ab’s:
-Abbreviated- Heels to Heaven x8 & LBC x32, up to Heels to Heaven x10 & LBC x40
One minute left
-All you got to the top of the side hill and back down
Unfortunately thats all we had time for
Moleskin:
-Yesterday afternoon I got a text from Spackler that he is under the weather so this was an impromptu workout making it up as we go.
-No FNG’s
-We did about 2.5 miles, but felt like a lot more. I beat myself up. Hope everyone got a little something out of Rebel Yell this morning.
-Van Pelt said last week that “it was just starting to hurt” as we got to 7 & 28 reps on the Jack Web Ab’s. I didn’t want him to feel like he wasn’t getting enough out of the workout or cheated so we finished what we started last week and got up to 10 & 40 reps.
-Strong work by all really pushing it today, everyone seemed to really give it their all today.
-Tuck was machine out there pushing on the 17’s, with Morning After right there in the mix.
-I believe it was Tuck & Bucky crushing the burpee suicides.
-Great to see guys continuing to come out and getting stronger, Goonie is a great example of that. He has turned into a workout Beast.
-Excellent to see some fresh faces @ Rebel Yell (Baulk, Mildew, & Marlin) as well as the weekly regulars (Bucky, Morning After, Wild Turkey, Go Daddy, Goonie, Smash, & Van Pelt)
-Nice to see Nutter Butter return, it’s been a while, you’re were looking strong and injury free
-Thanks to Go Daddy for taking us out today
-I appreciate you all it was a pleasure to lead
Announcements: Bucky’s wife and the Deerfield Creek neighborhood is having a festival type get together with live music, & craft breweries on site, bring the whole family there is something for all ages. It’s a Fundraiser to benefit an orphanage in Kenya. April 9th from 3-7. Talk to Bucky for more info.
14 gentleman were up for some adventure on this 50 degree morning
Gave the disclaimer and we were on our way
The Thang:
A warm up mosey to the front of Basil & Pearlz
COP- IW x20, Squats x20, Windmill x20, Mekins x15
Ventured into unchartered territory to the cul-de-sac by Auto Bell
Did 1 round of a 4 point star fish that had us doing 20-Merkins, 10- Burpees, 20- Flutters, 20- LBC, & 10-Monkey Humpers between
Mosey’d to office buildings for some partner work- partners run the opposite way around the building when they meet do 10 Hand slap Merkins for a total of 50. When finished plank at opposite corner.
From there we Mosey’d to the building on the corner of Rea & Ballantyne Commons for a little Jack Webb Ab’s—1 Heels to Heaven & 4 LBC, 2 Heels to Heaven & 8 LBC….. And so on, all the way up to 7 & 28
Headed to the runway @ St. Matthews- each speed bump do an exercise- Dolly’s, Flutters, & LBC
We were running behind so a quick mosey back to the Launch spot
We ran a little bit over thanks for hanging in and to Morning After for setting the pace to get back.
No FNG’s, just a strong group of Vets.
Nice work by all to push it, we clocked just over 3 miles and explored some of the outlying areas of this great AO. Great work
Good to see Chipotle out there. It’s been a little bit.
Special thanks to Strawberry for taking us out.
Moleskin:
What I learned-
-Van Pelt had to cut out immediately, & he attends high powered breakfast meetings
-Crab cake loves doing Windmill exercises, he kept calling for them.
-People still call Pop tart “Strawberry” and vice versa.
-Goonie is fired up for the Wisconsin vs Notre Dame matchup he’s even willing to buy me a beer over it.
-In 1999, Furbies were banned from the National Security Agency’s Maryland headquarters because it was feared the toys might repeat national security secrets.
Thanks again fellas it’s always a pleasure to lead a great group. Hope all have a save and enjoyable weekend.
Announcements: The Mudrun sign-ups are in full effect. Spackler on Q next Thursday @ Rebel Yell
Posted on behalf of Bucky
The Thang:
20 welcomed dry, cool morning at Rebel Yell.
Disclaimer Given
COP: SS Hop, Mtn Climb, Merkin, Squat, Imperial Walk.
Mosey to Apricot Lane
WarmupLines- ButtKick, HighKnee, Crossover, Carioca, Bounding, Slides, Backpedal, Sprint 75%, Sprint 100%.
To the Murderhorn
Rock Pile-grab a rock, cadence count 15 curls, 15 triceps, 15 squats (2 rounds).
Ran back up Murderhorn doing 20 Broad Jumps and 30 Wide Merkins along the way.
Near Launch spot had to call an audible at the line (we would have destroyed the grass hill and our shoes due to mud). Instead Everyone from Group1 and Group2 needed to catch a pass from QBs – all others Bear Crawl away and run back until all caught a pass. Second round all did ab Freddy Mercurys until all completions.
Ran out of timeouts so couldn’t quite get to other plans, but a solid effort that should pay dividends for upcoming games.
Moleskin:
Panther fans gloated, handling the V over the Pack with class. Packer fans put their heads down and got back to work, knowing it’s a long season and a lot can still happen. Crisp route running and ball security were emphasized. Two footballs circulated the pax throughout the workout, and came into play in the 4th quarter.
Welcome to FNG- Jamz (Okletey Wilson-Tei)
Thank you to Go Daddy for taking us out.
Announcements:
Holiday Party sign up coming soon.
Backbreaker is looking for volunteers to assist with their Thanksgiving drive. They will be providing Thanksgiving meals to families in need. Please see him if you can assist/volunteer.
2-FNG’s, Disclaimer given:
COP -Squats x20
-SSH x25
-IW x20
-Merkins x15
-Mountain Climbers x20
Mosey, Stop 5 Burpees on your own, continue mosey to the far Football Field
Field work: sprint 20 yards/Merkins x10, all the way to the other end zone
: sprint 20 yards/Jump Squats x 10, all the way to the other end zone
: sprint 20 yards/LBC x 20, all the way to the other end zone
Sprint to Mid-Field for Jack Webb Ab’s- 1 Heels to Heaven/4 LBC……all the way to 10 H2H/40 LBC
Mosey, Grab some Curb and a little room for Wheel of Merkin- 5 Merkins in each rotation for a total of 20
Picnic table outside of Cafeteria for some Partner work: Partner 1 runs to the far end of the Football Field and back, partner 2 does an exercise, then flap jack. 3 rounds consisted of Dips, Step ups, and Incline Merkins
Make our way to the large Parking lot, created 2 single file lines, 1 partner in each for some good old fashion sprints. Partner 1 runs and planks at the Launch spot, partner 2 does Squats while they wait.
Circle up for some Mary- Dollies x20, Russian Twist x20, Rosalita x20, Flutter x20, 5 Burpees on your own to finish it off.
Moleskin:
-Great to see 2 new brothers out today -Pommel Horse (Robby), & Doc McStuffins (Marcus)
-Little bit of mumble chatter during the Jack Webb Ab’s- if you need someone to talk to Bananas love mumble chatter and Crab Cake is always great for a comment or two.
-Great group of 12 out there today
-Keep Stump Hugger and his family in your thoughts as his family is dealing with the loss of his Step-dad
-Appreciate Big Tuna for taking us out
-Thank you for the opportunity to Q
Announcement:
-Mud Run Bus sign up is coming soon. Talk to Mermaid with any questions.
-If anyone is going to Stonehenge on Saturday, please bring a case of water, there is a crew heading down to Columbia at 7:15 after the workout to give assistance. Sounds like a good Clown Car Parade is heading down if you want to join.
18 PAX showed up, but 1 was missing.
5:30 rolled around and we didn’t see our Q or his Porsche, so Chipotle and I tag teamed this work out on a whim.
Heartbreaker:
Mosey to lot in front of the Regal. 1 FNG this morning (Gerber), disclaimer was given.
COP: In cadence
-SSH x25
-IW x20
-Merkins x15
Mosey to the Fountain and partner up:
-Partner one run around one building while partner does combined exercise, then flapjack till finished.
-Dips x150
-Step ups/ Jump ups x100
-Derkins x50
Chipotle:
Mosey to side lot by Target.
COP:
Chipotle ran the gambit on crunches this morning, not sure I remember them all, but something like this.
-Regular Crunch x20
-LBC x20
-Toe Tap Crunch x20
-Left side Crunch x20
-Right side Crunch x20
-Opposite Toe touch Crunch x20
Very slow mosey (more like a walk) to the first speed bump behind Target.
Merkin Suicide Ladder:
-At each speed bump do Merkins, starting with 10 and on down. Time ran out and we had to mosey.
Stopped at the corner of the Theater, 2 single file lines with 1 partner in each line, for a mad dash to the launch spot. Next guy goes when the guy in front get half way there. Plank when done, partner waiting to run does squats. Great job by Chippy to call the “Go’s” on this.
Circle up, count was 18, Name O’Rama
BOM
Moleskin:
Welcome to Gerber (FNG) brought out by BOG, great job man, hope to see you back out soon.
Most of us got to the 5 to 6 Merkins on the Merkin Suicides, with the exception of Kid Rock & Beaker who I think we probably around 3 to 4.
As ususal Frehleys made a lot of non-verbal comments, enough to offend Pop Tart into moving to the other side of the COP
Awesome group out here today, the weather is changing quickly, enjoy these brisk mornings.
Thanks to Chippy for running most of the Q this morning, maybe he was extra willing and sympathetic to Crabcake’s situation since there was a similar situation at Bagpipe this week
Commish is on Q next week at Rebel Yell
Thank you to Frehleys for taking us out & God Bless his Tigers tonight against a bad Louisville team.
Announcements:
Mud Run- Sign up’s still open; if you need a team get with Mermaid and he can assist.
Indian Trail- On Recon right now for new Tuesday Moderate Workout AO @ either Indian Trail Elementary or Sardis Rd Elementary. Starting with Sardis next weekend for a test run. Official AO will start sometime in early October. Keep your eyes out for this one.
Some mumble chatter beforehand looking forward to experiencing a Bucky workout. Bucky wasn’t able to make it this morning so I was your last minute sub.
Gave the disclaimer, no FNG’s and we were on our way.
The Thang:
Mosey around the lot in front of the Regal Beagle:
-with Side Shuffles, Backward run, & Karaoke.
COP:
-SSH x20, IW x20, Bicycle x20, Dollies x20
4 corners or 17’s in big lot in front of the Regal:
-each corner Merkins & LBC=17. Finishers go back and finish with the PAX
Peoples Chair on the Theater Wall:
-Arm straight out, Right leg up 10 count & down, Left leg up 10 count & down
Mosey to the BofA ATM:
-Partner up size/speed doesn’t matter, Partner 1 exercise, Partner 2 run to Wells Fargo ATM and back, flapjack. 3 rounds- Curb Dips, Derkins, Rocky Balboa’s/Toe Taps.
To the front of the theater for Jack Webb Ab’s:
-Heels to Heaven x1 & LBC x4, Heels to Heaven x2 & LBC x8, up to Heels to Heaven x7 & LBC x28
To one of the 4 corners:
-2 single file lines with 1 partner in each line for a good old fashion drag race, runners Plank at the end, Runners in line do squats as the wait.
Side of the Theater for Peoples Chair:
-Arm raises x30
Back to the Launch spot for some Mary:
-Russian Twist x20, Rosalita x20, then I couldn’t remember the exercise so I will call it Chippy touchs (on your back, feet in the air, touch toes with opposite hand) x15. Thank you Chipotle for your guest appearance leading these.
Unfortunately that is all we had time for.
Moleskin:
-16 men made it out today, I appreciate you all for allowing me to lead on the fine morning, cooler temps are right around the corner.
-Great work by Cold Cuts, Fire Hazard, & Mr. Miyagi on the 17’s
-Miyagi has only been with us for a week and he is kicking butt.
-I think Frehleys was hoping we were doing partner carries till he saw Loogie as his partner. These two also had a close sprint, not sure who pulled it out, but I want to see a rematch.
-Happy to say no Burpee’s were done today
-I tried to be as accurate as possible on this BB, with the short notice I made it up on the go. All in All I think it worked out well and I hope everyone got their workout’s worth.
-Smaller crowd today most likely due to the BRR, let’s wish all of our long distance running brothers the best these next couple days.
-Special thanks to Smash for taking us out
Announcements:
-Registration ends 09/12/2015 (Saturday) for the Fall Mud Run
-The Brave & Centurion are converging tomorrow
-Mountain Goat tomorrow, moderate running group (Honey Bee on Q) 5:15 Start
-Stonehenge still on @ 6:00am Saturday (Chipotle on Q) 6:00 Start
23 Pax Landed at Base Camp, 5:30 came quickly and we were off.
The Thang-
Gave the disclaimer, follow me and Mosey down to the track.
COP in the middle of the football field:
In Cadence: SSH x20, Imperial Walkers x15, Squats x15, Merkins x10, Mountain Climbers x15
Mosey to the corner of the track-for 17’s:
Consisting of Squats & LBC’s. Stop at every corner and do the exercise. First corner- 1-squat +16 LBC=17, Second corner- 2-squats + 15 LBC=17, and so on till you get to 16- squats + 1-LBC=17; takes 4 laps, after each lap the leaders come back to the six and we all finish together.
Mosey to the concession stand: Peoples Chair- 30 arm raises on your own, right foot out, left foot out.
Head to the Baseball field, outfield grass behind first base:
Grab a partner- size/speed doesn’t matter. One partner do an exercise, the other run to the fair pole and back. Flap Jack 3 rounds total- Monkey Humpers, LBC, & standing Lunge.
Circle up in center field:
Time for some Mary- everyone on your six-
IC: Dolly x15, Rosalita x15, Bicycle x15, Flutter x15, Russian Twist x15, Merkins x10.
Head back to lauch spot.
COT
Moleskin-
Great group out there today. VQ @ Base Camp, thanks for bearing with me.
Not sure who you all were, but nice work on the pre-run.
A lot of good hard work out there today. I see a bunch of guys getting better and better every week. Keep it up.
There were 10 counts all over the place couldn’t keep up with all of them.
Goonie’s birthday is in 18 days. Hope to see you before then.
Skybridge is one fast dude. Congrats on your recent marriage.
Insomniac thank you for taking us out.
Appreciate the opportunity and I hope you all got a little something out of it.
Announcements-
Looking for guys who want to Q, talk to Base Camp (Fireman Ed or Simba), Ascent (Pele)
Mud Run 10/24- Get your 4 man teams together for sign ups. Coming soon for F3