7 pax, 4 miles, and 100% humidity. What’s the worst that could happen? Apparently a no mercy Q by YHC. Here’s how it we(n)t down.
The shovel flag was planted and something was mumbled that might or might not have been a disclaimer.
The Thang:
Run to the fake grass for a quick warmup IC: SSH x 25, IW x 15, mt climbers x 25, squats x 15. Pax then commenced an indian run for 4 miles. Here’s the route: left out onto 51 and indian run to the first traffic light. plank it up, right arm high, left arm high, regular, LBC’s, and merkins. Indian run left down elm to the next light then lunge walk, carolina dry docks x20, and heels to heaven x20. Indian run down Bevington and past starbucks. Continue into Devil’s Turn territory and stop at a cul-de-sac for some partnered 7’s around the cul-de-sac with hand-slap merkins and squats. Afterward everyone does LBC’s, Freddie Mercury, and a quick Have a Nice Day (it’s an import from F3 Raleigh). Then indian run back to the church, this time the uphill route. Almost lost Boerewors and Gummy at one point, till YHC called a stop. Rachel was itching to take off so YHC sent him to scout ahead to the library, while the rest of the pax took a mosey into the parking lot. At the parking lot line up abreast and do lunges to every other parking spot then merkins (10, 8, 6, 4, 2) followed by more LBC’s. Our final leg took us around the front of the church and back to the launch point via the entrance we came in on. AYG arm circles until the end.
The slightly humid moleskin:
This was a last minute Q because…well who knows just that Flipper cried cancellation and YHC was the first to respond. But never fear, YHC can cover a light day. The only thing light about the day, of course, was our shirts after wringing the sweat out in the parking lot.
As usual Gummy opted for modify as necessary on the SSH. It was also pointed out that my warmup was textbook F3. Not sure if that’s a compliment or a veiled criticism from out resident chatty-cathy. YHC wasn’t sure about what to do on the partner work for this week and decided to opt for a team event on the workout. With just 7 of us, the indian run seemed like a great idea. And it worked out well. The pax stayed together for through the first 3/4 of the run. to YHC that’s the most important part, keep the group together to support each other. At just about every tree someone pulled the branches to cool us down, it was more like a rain forest in pea soup with the humidity.
Great effort by Hammer. He was pounding pavement at every turn and wasn’t phased by the heat or the distance. Pretty sure Rachel didn’t break a sweat until about 7:45 but he was a good sport for running with the slow guys.
As we were running back in Gummy asked if YHC ever thought YHC would lead a 4 mile workout. The answer a year ago was a solid no, but today YHC is a different man. Four miles? I got this, and at a steady 9:30 pace. Thanks to my brothers for their support as always.
Announcements:
Give 2 Give, new web site address, BRR, Christmas party, Rock Zero needs Q’s if you’re interested.
Gummy had the take-out.
.. and none were found. 14 men dared the sky to open up for a third day in a row and swung some bells this morning. All were veterans so the disclaimer was light. Here it goes:
The Thang:
Run to the rock and back, 20 SSH, Run to the rock and back, 20 IW, 20 swings OYO. Once everyone was winded we discussed the finer points of working on the field. But since the field resembled a large swimming pool filled with grass and mud YHC called an audible and moved us over to the rock. The men circled up and the madness began.
First and second set: 20 two handed swings, 20 High Pulls, 10 Snatches – 5 per side
Between sets, Line up to lunge walk to the ramp by the school entrance, plank up for the 6 and mosey back. Rinse and repeat for the second set.
Third and fourth set: 20 two handed swings, 10 Clean & Press – 5 per side, 20 Goblet Squats
Between sets: Duck walk to the ramp by the school entrance, plank up for the 6 and mosey back. Rinse and repeat for the fourth set.
Fifth and sixth set: One handed swings – 10 each side, 10 Bicep Curls, 10 Tricep Extensions, Lawn Mowers – 10 reps each side, 20 Good Mornings
Move bell to lockout position on left side walk to the ramp again. This time 10 merkins IC.
Move bell to lockout position on right side walk to the parking lot entrance, 10 merkins IC.
Move to the cars for some Mary:
Leuganis x 10 IC, Flutter press IC, Russian twist IC, Bell lean IC, and finally some pax choice for a little improv.
The moleskine:
Great effort today by all the pax. The early runners just made it back to the parking lot for 5:30, Apparently, Fletch had to go find them all and get them back. Fireman Ed has been doing double workouts, who knew 3:00 AM was good time to hit the gym? Apparently it’s just him and some guy in a trench coat. No one asked any questions.
Great to see Caddie making the regular rounds. He was an FNG at Joust only a few weeks ago but has picked up kettlebells with little trouble. Keep at it brother!
Finally, thank to Harley for the chance to lead. Workouts are challenging enough, but leading them is a new level of challenge for YHC. I say BRING IT ON!!
Announcements:
Bulldog Q’s Meathead on Thursday, Fletch Q’s Death Valley tomorrow, Come to Kevlar on Friday and get your High-T on this Saturday at Calvary (shameless advertising all around)
YHC had the take-out
10 Pax were assembled on this spring break Thursday to climb a kettle bell ladder.
The Thang:
SSH x 20, 10 two handed swings OYO
IW x 20, 10 two handed swings OYO
Prying squat, Halos x 5
Ladder routine: This was intended to work one side then the other. increasing then decreasing reps. Rep count by set was 5, 7, 10, 7, and 5.
Exercises included: One handed swing, One handed high pulls, One handed snatch, one handed Clean & Press, and goblet squat
Pax took a break and walked to the first tree, lined up and moved their bells to the lockout position overhead and walked to the second tree. Rinse/repeat other side side and back to the circle.
Second set of the Ladder routine: included Lawn Mowers, Good Morning, Lunge
Time for some mary Leuganis x 15, Freddie Mercury x 10, Flutter press x 10, Russian twist x 10
Back on our feet for some Curls and tricep extensions, using the same 5, 7, and 10 rep counts.
The Moleskine:
As a Q with less experience it’s always hard to judge time when building a workout and way to easy to get over ambitious. Such was the case today for this Q. The original workout was supposed to be 5, 10, 15, 10, and 5 reps (up and down the ladder). When we started with the first set YHC realized it was probably a bit much and an audible was called and the reps were moved down to 5, 7, and 10. Pretty sure most of the PAX only did the 5, 7, and 10 climb up the ladder and decided not to climb down or they threw themselves on the ground in submission. YHC was definitely winded and worked by the first climb.
Our weights today were an inspiration for Freedom’s takeout, who reminded us of the biggest weight ever born by one man as we head into this weekend.
Announcements:
F3 Dads Camping trip. See Slack for more details. Date and Location: 04/29/17 Anne Springs Greenway
Brolympics: 04/22/17, it will be a lot of running, some weights, burpees, and their might be a kettlebell event. Check the pre-blast for more details.
6 muscled pax met under a cotton candy sky and lifted heavy objects while another workout ran in circles watching us.
The Thang:
@ 7 AM YHC planted the shovel flag and disclaimer was delivered. Prohibition was our rookie in the weight department, don’t worry bro we got your back. Onto the menu:
SSH x 20, Merkins x 15, Quick lap thriugh the parking lot. Pax partnered up ad set to work on our stations for 3 sets of 10 exercises.
Deadlift, kettle-bell butterfly, power clean and press, landmine squats, bicep curl and tricep extension superset. Battle ropes were thrown into the mix but no one was interested in that low weight.
After all pax completed all exercises, there was a slow migration to an open area and played catch with a 35 pound slam ball. one rule: if you dropped the slam ball everyone did 5 merkins.
Finally, pax did some weighted mary with the leuganis (sp) and plate lean.
Moleskin:
It was nice to get back to our summer of lifting although it was colder than expected. YHC wore long sleeves and gloves for the first half of the workout. This goes against High-T standards, because our guns need all the exposure to the air they can get. (No you understand why Brown wears sleeveless shirts). Also a great chance to work that second F into the morning since we weren’t running extreme distances. Keeping the pax close helps fuel the conversation.
We had some drive-by runners from our friends at Rock-Zero. Comments ensued about noodle arms.
T-Claps to Prohibition for ditching the run and posting up at High-T. Hope to see you again.
Metro had representation with Rev. Flor-Rida. He offered to bring lunch trays, bricks, a blow torch, and a hot air balloon next week. If we can mount it on an Olympic bar then it will get lifted.
Announcements:
Spartan Races this weekend, good luck to all the F3 pax.
Pittsburgh is coming (not Pittsboro). Ben Rothelisberger will be an FNG. Keep Stone Cold and Barracus in your thoughts for a safe journey. Thanks to Flo-Rida for the takeout.
After a winter of slumming it with soccer arms, High-T will kick off the 2017 season on April 8, 2017 7:00 AM at Calvary Church’s “Muscle Beach” (the volleyball courts). Expect to lift heavy things against the force of gravity.
If you’re looking to try something new or you’re tired of the BRR training this is as close to a 0.0 workout as you can get (think Meathead with a side of meat). If you’re coming out we do ask that if you have gear (barbells, plates, kettle bells, dumbbells) please bring it. No gear? No Problem. You can always partner carry the Q for the workout.
Reach out to Hoover – @F3Hoover or Witch Doctor @WitchDoctor_F3 on twitter if you have questions. We’re looking forward to a summer of gains.
Eleven men showed up expecting partner carries this morning and got told to slow-run short distances quickly. YHC didn’t have all his verbal skills in play on this balmy 40 degree morning but we made the best of it anyway. YHC mumbled a disclamier and said something about not running distance so run quick and be slow about it. YHC then took off with pax looking around and asking, “did that just happen?”
The Thang …
SSH x 20, 10 Merkins OYO
IW x 20, 20 Merkins OYO
Squat x 15, 30 Merkins OYO
Mt climbers x 20, (no merkins here, thankfully)
Peter Parker x 20
Mosey to the Goal line and line up abreast – Do 25 merkins, with a 25 yard dash. rinse and repeat to the goal. We did this 3 more times with squats, LBC’s and lunges.
Isometric Indian Run – Pax lined up down the field, every 2.5 yards and held a position that the Q called out. Then the first man on the line sprinted to the end and the second man followed and so forth all while the rest of the pax held position.
Positions: plank, squat/hold, plank R arm high, and L arm high (for balance of course)
Mosey to the top of the mountain and hit the playground, pick a partner and do the following, 10 pull-ups, 10 vertical dry-docks (keep feet elevated above the heart, definitely not a derkin) partner A does one exercise while partner B does the other and switch. this was done 3 times.
Mosey back down to the field for some pax choice mary then mosey back to the parking lot. Did a sudden stop with a surfer get-up sprint to the cars.
The mole-skeinny:
YHC had a morning chuckle at the confused looks of the pax when YHC mumbled something about slow fast running. It was meant as, little distance, make the most of it with speed, and i’m the slowest of all of you so be patient. OYO merkins were not popular as I increased each set by ten in the warmup. at 30 I got groans, so I decided not to go to 40 on the next set. I could have pushed but pick and choose your battles. you’re welcome.
isometric indian run was good but the guys on the front and back end didn’t know what to expect and I could tell they were feeling the love.
All in all, I had fun with the workout and thanks to Yeti for letting me Q. Could have used some better time management and stretched things a little further, but we still got 45 minutes worth of work in.
Announcements: bro-lympics april 22nd. check the pre-blast and prayers for header’s dad in the hospital.
Thanks to Lightfoot for taking us out. Until next time!
It was billed as a V-Q. But don’t believe the hype. The only V in this Q on a chilly Saturday morning was variety. 8 Pax started and 9 Pax completed a convergence of rock-style running with some High-T throwbacks.
At 7:00 am on Saturday under the strobe light that is our meeting point the shovel flag was planted, and disclaimer given.
The Thang:
Mosey to the turfy-knoll for a warmup
SSH x 20, IW x 20, Mt Climbers x 20, Low slow squat x 10 each exercise had an active recovery of 10 merkins. Flipper’s selective hearing kicked in and he did 10 burpees in honor of McGee.
Mosey to the middle of the parking lot and Pax lined up abreast on each line of the parking lot for a static ladder / isometric indian run. Here’s the breakdown:
Mosey over to the nicest car in the parking lot and grab some party favors. 35 pound weights all around. Partner up and it’s time for catch me if you can and pass the plate (or kettlebell) across four locations.
First: WWII situps with pax feet touching and pass the plate between each partner.
Second: People’s chair at the hot box with pass the plate up and down the row. A few breaks for some air presses in between.
Third: circle-up at the church entrance and pass the plates around 4 or 5 times each direction.
Fourth: meet at the slab for some carolina dry docks, merkins and squats
Catch me if you can to the baseball field. Maintain partners. Partner one runs around the field while partner two does exercises with weights. Exercises included: overhead press, tricep extension, curl, and squat.
Mosey back to the Q’s smoking ride to put away our part favors and then mosey back to the shovel flag for some mary.
Done!
The moleskin:
8 Pax started and were joined by Dear Abby as we ran around the church. Apparently CSAUP was hard to find. He should have followed the sounds of people yelling at grown men to get off their property but we were happy to have him.
Very little mumble-chatter but a lot of variety so no one stayed bored for long. Our mileage read something like a credit score at the end of the run 2.2, 2.4, and 2.6 miles were the readouts from Boerewors, Flipper, and High Tide. By unanimous vote we went with 2.6. Not a typical rock workout for mileage, but Christmas was last month so you get what you get. Someone was afraid they wouldn’t break a sweat. YHC cured them of that fear early on.
Announcements:
Savage race (it’s savage) on May 13th. F3 is setting up 4 man teams. There is a pre-blast and Flipper in the F3 coordinator. Also something about a discount code if you act now. “Very ninja warrior style”
Thanks to Flipper for taking us out.
High T goes on winter break this week. Thanks to all the PAX that made it out in the fall.
Why go on winter break? As the weather gets colder the risk for injury increases in a weight based workout. Gloves on a barbell add an extra layer of risk (pun totally intended) because your grip is compromised.
We’ll be back sometime in March to start sculpting those beach bodies.
I know you were all scared last week when I mentioned a leg day. So I thought, let’s do this again it’s never as scary the second time out right?
Squat and Deadlift Form 101: How to avoid your orthopedic surgeon
Lesson 1: How to squat and actually use your legs (not your knees)
Lesson 2: How to deadlift and not need a chiropractor afterward
Calvary, 7:00 by Muscle Beach. If you have kettlebells bring ’em.
Sorry this one is late. 4 Pax made it out on a chilly Saturday to Calvary’s Muscle Beach for some lessons learned.
The Thang:
Partnered up:
1st set: Landmine Squats and Military Press
2nd set: loaded merkins on kettlebells and deadlifts
Stations:
Bus-Driving
Lawnmower
steel mace dynamic curls
kettlebell tricep extensions
interject a farmers carry around the volleyball court between each exercise.
Final Round Abs:
Plate lean
Imperial Walker with a plate/bell
Lessons learned:
Announcements:
No High T on 10/22 as we will be taking part in Southern Discomfort
Hoover took the group out with a quick word of prayer.