Scratch 297 and go 298 for number of pre-alarm awakenings from YHC’s 6 year old son. Love that little guy with all my heart. I always remember that there will be a day when he won’t need me nearly as much. If he needs to jump in bed to feel safe next to his dad, then jump on in, son. Pulled into SCMS as the first FT arrival with Utah. At least we had each other. A few more cars pulled in and we formed a group of 11, counting the QIC. Veteran crew heard the short-version disclaimer and off we went.
Thang
7/10 mile mosey to Davey Park.
COP
SSH x 10 IC
IW x 10 IC
Merkin x 10 IC
Mountain Climber x 10 IC
Continue south on 51 to Entrance 1 of Calvary. To the Pavilion. 8/10 mile from Davey.
The Anvil
Repetition 1 done as a group. Approximately 1.2 mile total length.
Repetition 2: ALL YOU GOT (AYG)
Repeat Bench Set to regroup.
Mosey north on 51 to Davey Park Entrance. PAX-called Mary.
Continue mosey to SCMS. 3 minutes of parking lot laps.
COT
Moleskin
4th Q in 6 posts. Sometimes it ends up working out that way. Read a NY Times article entitled, ‘How Much Suffering Can you Take (11/6/2016),’ about the Quintuple Anvil Triathlon-five Ironman-length races in 5 days. That’s over 703 miles total. Each time you finish an IM you bang the anvil with a hammer. It was completed in confined loops: 30 laps in a section of lake, 101 laps of a 5+ mile bike loop, and 75 laps of approx 2 mile run loop. Course nicknamed the “squirrel cage.” Sound like fun?
Had been thinking of a longer circuit to run repeats on at Fast Twitch. The 100-acre Calvary campus provides the perfect venue. Hence, the Anvil circuit. Yes, YHC stole the name from the above-mentioned article. And we ran it at the Anvil AO, so there’s that too. Today we ran it twice: Double Anvil. At approximately 1.15 miles, it can be run in about 10-12 minutes. The idea was to run it together once and then twice, consecutively, at AYG pace. We probably could not have got the whole group through round 3 due to time.
This would be a great circuit to run with a time limit. Based on today, most men should be able to get 4-6 reps in 60 minutes, depending on fitness level and speed, of course. 60-minute Sextuplet Anvil Challenge, anyone? Will resurface when the opportunity arises. By the way, Dolph Hock IV, a former military sniper, won the one-per-day division in 74 hours 54 minutes 17 seconds. Quite an accomplishment.
Pop Tart was at Rebel Yell a few weeks ago and asked for clarification regarding a called exercise. YHC on Q. He asked, “Did he say burpees?” Negative. Merkins were called, but YHC will always take requests that are better ideas than his own. Today he again needed clarification when H-R burpees were called. No, Pop Tart, merkins were not called. Good try.
Joker and Alf out front on the AYG Anvil circuit. Strong work men. The rest of the group pushed hard through a total of 5.7 miles. A far cry from 703, but it was about the idea, not the duration and length. Great job this morning. That workout wore YHC out. A couple Q fails to note: COP done in close proximity and YHC qualified it as “intimate.” Not received well. YHC pointed out the Supermoon at Calvary upon arrival. Joker quick to return to the intimate comment. Lesson learned. Please note, though, that the moon will not shine that bright for another 48 years. Well worth a moment’s pause to catch a good glimpse. Anyway, the return run hurt more than it should have. Thankful for the opportunity and the ability to lead this group of men today at Fast Twitch. T-claps to Hannibal for the takeout.
Announcements
South Charlotte Christmas Party 12/02/2016 at Firethorne CC. Preblast and sign up HERE
Operation Sweet Tooth to benefit Alexander Youth Network. Read the preblast HERE
01/07/2017 Joe Davis Run for Recovery in Fort Mill. Proceeds to Keystone Substance Abuse Center in Rock Hill, SC. Great race, greater cause. Organized by Rock Thrill’s family, in memory of his brother, Joe Davis, who died of an accidental overdose. Register HERE.
YHC was awakened 60 minutes prior to his alarm by his 6 year old son for the 297th time. Love that little guy. A little groggy to start a Monday morning, but excited to be at DMZ. Literally been a few years since my last post. #FIA’d on Mondays. A few minutes to chat with the PAX. Semi-Gloss rolled in with plenty of layers for a 10 degree day and a sweet hat. Hannibal and and another group of 3 ran in. Kirk pulled in as YHC was disclaiming the group. Tried to extend the disclaimer to wait for him, but he started rummaging around in the trunk of his car. The PAX were having none of it and demanding a launch. Kirk would have to catch up. He’s fast and saw where we were going so no problem there.
Thang
Fast mosey down Camilla to Carmel MS. Circle up in front lot.
COP
SSH x 10 IC
IW x 10 IC
MC x 10 IC
Merkin x 10 IC
Low Slow Squat x 10 IC
Short mosey around the side of the school, down the hill, and onto the track through the entrance. Titan, former Governator site Q, stated that he was unaware of the opening that we used today. Well, YHC did a quick recon of the AO yesterday in full daylight. Onto the track.
Burp and Merk
Burpee with 1 merkin. Burpee with 2 merkin. Burpee with 3 merkin. Up to 10. At completion AYG quarter mile. Plank at finish. A few holds to regroup.
20 Carolina Dry Docks/20 Jump Squat/AYG quarter mile. Plank series that included Low Plank Alternating Leg Lifts x 10 IC and a few other movements/holds.
Mosey around the school. Circle up where we did COP
Mary
Flutter x 10/Hold/Heels to Heaven x 10/Hold/Dolly x 10/Merkin x 10 IC
Mosey up Camilla to Brandermill Place
Triple Nickel
Start at bottom of the hill by stoplight. Run up hill to Camilla. 5 Wide Arm Merkin. Run to bottom. 5 Jump Squat. 5 Repetitions. 5/5/5 Triple Nickel. Squat plank to regroup.
Mosey up Camilla. Stop at Thornridge. SSH x 20 IC.
Continue mosey to Carmel and cross. Enter Church at Charlotte lot. Left around front of building. Continue around the back. Enter the center breezeway. Find some wall or bench.
5 Box Jump Burpee/20 Dip/20 Decline Merkin x 2
Mosey to bottom of the lot closest to Carmel Park.
Plank start Sprint (~120 yards) x 2. 1st one start from LAH/LLH. 2nd from Low Plank/LLH. Mosey down hill after 1.
Mary
High Flutter x 20/Diamond Merkin x 10 IC/LBC x 20
Short mosey to launch lot. COT
Moleskin
Strong group today. One Eye, Titan, Kirk pushing on the pace today. The rest of the crew was pretty tightly grouped. This one was run-heavy. Sum-total of our effort was exactly 3.1 miles, or a 5K. Orlando is not from Orlando, rather he has the same hospital name as Orlando Bloom’s character in Pirates of the Caribbean. Ahhh…makes sense. Orlando proceeded to inquire about how YHC was given Mermaid. Titan put the EH on YHC at a bachelor party. Sure sounds awesome. Will get out there soon. Didn’t give it much more thought. Titan then messages the following week. Couldn’t make it that week. Titan again messages the following week. Done. Posted Centurion 4/11/2013. It was tough for a 0.0 such as myself. Really tough. After 45 minutes of suck, I wound up with Mermaid. YHC gave no mention of college swimming, but Titan did and then threw out Mermaid. It stuck like fresh horse glue. So, big thanks to my friend Titan for the EH and the name. Appreciate it, brother, and great to get back over here and work out with you and the rest of this solid group. Thanks to Bushwood for the invite. Speaking of Bushwood, he could not post today due to illness. No bueno. Feel better. T-claps to Hops for the takeout.
Announcements
12/2/2016 South Charlotte Christmas Party. Sign up and enjoy some awesome 2F. Bring your M and your dancing shoes.
01/07/2017 Joe Davis Run for Recovery. Proceeds to Keystone Substance Abuse Center in Rock Hill, SC. Pushing for 1K participants. Sign up HERE. Encourage your friends to sign up.
3rd F group started by Hops. Tuesday night at 7:30 at Rusty Onion. All are welcome.
Metro Thanksgiving Convergence at AG. Bring money for turkey donations.
YHC tweeted out that today would have been my brother’s 39th birthday, which provided inspiration for today’s beatdown. 12 men followed YHC after hearing the disclaimer.
Thang
4/10 mile fast mosey around the campus to the end of the lot near Entrance 2.
COP
SSH x 10 IC
IW x 10 IC
Merkin x 39 Civilian Cadence. Pause at 34, the age my bro passed. Finish with 5 more to get to age he would be today
Short mosey to rock pile. Grab a lifting rock and carry it to lot directly above.
Rock Set
Thruster x 10 OYO/Straight Arm Raise x 10 OYO/5 Rockees
Run to CHAMPS sports pavilion.
Bench Set
15 Jump up/Step up/15 dip/15 derkin
Run to basketball goal closest to launch lot.
10 Double-Merkin Hand-Release Buprees OYO
Run to picnic tables near the entrance of the church near launch lot
20 Incline Merkins/20 Jump Squats
Run back to rocks. Plank series to regroup.
Repeat Circuit AYG
Mary
Flutter x 10 IC/Hold/Heels to Heaven x 10 IC/Hold/Dolly x 10 IC
Repeat Rock Set. Return Rock and continue through the Pavilion Stop Bench Set, Basketball goal Burpee stop, and Picnic area stop. As a group.
Mosey to closest parking lot.
Plank at light. 10 Merkin IC. Hold plank. AYG to next stoplight. Approx 80 yards. Repeat x 2. Plank series before #2 and #3 with plank start. Mosey to launch lot.
COT
Moleskin
My brother, Eric J. Carlson, took his own life 03/09/2012. He was 34 years old. Eric battled opioid addiction for 10 years. He went to a 30-day rehab and cleaned himself up approximately halfway through the 10-year stretch. In rehab, another addict told him about Clonipine, an anti-anxiety drug that could be abused to mimic the effects of opioids when used with alcohol. Clonipine is typically prescribed for short-term treatment of severe anxiety. Eric was on the drug for over 5 years. After rehab he abstained from alcohol for a short time. Then he started drinking more and more. He also began to use other illicit drugs. Things continued to get worse. Maintaining employment was difficult. He and his wife divorced. He continued the abuse. Two DWI’s happened. A few car accidents. My family and I maintained a relationship as best we could. Addicts try to hide from accountability. They do not want your advice on what they should be doing. If you are judgmental, they will likely push back, using whatever means necessary to accomplish the goal at hand. The goal is typically to maintain the lifestyle that is killing them. This certainly was the case with my brother. The last 2 years were extremely difficult. Watching someone you love and grew up with destroy their life is not easy. We held onto the hope that he would fully internalize having a problem that he needed help with. We encouraged him to get that help. He outwardly refused the problem existed and, subsequently, refused the help being offered and encouraged. Eric lost hope for himself and executed the suicide in his apartment. No note.
Hate to say it, but I had been waiting for a phone call with bad news for the previous 2 years. Death by car accident, slip and fall while intoxicated, overdose, arrested for vehicular manslaughter, etc. A very hard part of this process was not being able to help in a meaningful way that brought about positive change. Maddening, actually. I did not think he would take his own life.
During the workout, another PAX shared that the workout and message was close to his heart for he had lost a dear friend and also his father-in-law to suicide. Approximately 42,000 Americans complete a suicide each year. The majority are middle-age caucasian males. My brother was alone when he died. Friends did not know how to help. He marginalized family relations to suit his needs. He hung with people who were in trouble as well. There were many who wanted to help and tried hard. You simply cannot force a grown person to do anything they do not want to do unless you incarcerate them. We were getting close to that point.
I listened to a recovering addict speak after the Joe Davis Run for Recovery last year. He talked of the importance of admitting the problem exists and seeking the help needed. He had reached the edge and had clawed his way back. My brother did not, but I could imagine him standing there. If only he could have gone for treatment.
So, on his birthday today, I remember him. I remember the fond memories that I carry close to my heart. Fishing, camping, boating, snowmobiling and adventuring in the Adirondacks, where he lived as an innkeeper before things started to go downhill. These memories I push in front of the ones during the final 2 years.
The mission of F3 is plant, grow, and serve small workout groups for the invigoration of male community leadership.
How can we be leaders in our community around the issues of addiction and suicide?
Support those around you. Friends, family, neighbors, etc. Be there for those in your life that need you. Encourage people. Be that positive influence.
Register for the Joe Davis Run for Recovery 01/07/2017. This race has raised almost $100K for Keystone Substance Abuse Services in Rock Hill, SC. Encourage your friends to register as well. Many addicts don’t get help because they think they cannot afford to do so. Supporting this event can literally save a life. Register HERE
Great work out there today men. Thankful to have the opportunity to lead. Thankful for F3.
Announcements
Sign up for the South Charlotte Christmas party. Sign up ends 11/18. It will be a great time for Fellowship.
Man, what an exciting World Series Game 7. Huge props to the Cubs for winning and the Indians for playing a hard-fought series. Fairly certain this kept a few of the PAX in the fartsack this morning. Understandable. 11 men and YHC posted on short rest for a Rebel Yell workout. Strawberry planted the shovel flag firmly and a straight-forward disclaimer was given. Off we went.
Thang
Mosey around the parking lot in front of the Regal Cinema over to the lot in front of Smoke. A fitting stop with our pitmaster Van Pelt with the crew this morning. COP done amidst the wonderful aroma of BBQ smoke.
SSH x 15 IC
IW x 10 IC
MC x 10 IC-hold plank
Merkin x 5 IC-hold plank
Wide merkin x 5 IC-hold plank
Diamond merkin x 5 IC
Low Slow Jump Squat x 10 IC
Mosey up to Elm. Take a right. Left on Elmstone. Stop at bottom of #Murderhorn.
Triple Nickel
Run up hill 2 stoplights. 5 Burpees. Run back down. 5 Jump Squats. 5 Repetitions.
Audible after 1st rep. Next 4 done to first stoplight. Tight timeline and all.
Plank series
Mosey down to Elmstone Park rock pile. Grab a lifting rock and bring it to the parking lot.
Rock Set
Civilian cadence: Press x 15/Curl x 15/5 Rockees OYO
Drop rock. Mosey down Elmstone past Big Rock entrance. Left on Thornhill Club Drive. Wrong right turn on Meadow Run. Realizing mistake, YHC halted group at darkest spot of the morning for Slow Merkin x 10 IC. Turn around and stop at corner of Meadow Run and Thornhill Club.
Triple Nickel
Start at corner. Run to top at cul-de-sac. 5 Merkin. Run to Bottom 5 CDD. 5 Repetitions.
Audible: Pop Tart asked, “Did you say Burpees at the top or merkins?” Certainly we can honor a request from Pop Tart. Sub Burpees for Merkins.
We got the dogs barking on this stretch of road. Rallied the PAX for a quick exit as the group was finishing rep 5. Mosey back to the rocks in the parking lot. Repeat Rock Set and return rocks to the pile.
Somewhere above we did a Plank Series that included: Elbow plank/RAH/RLH/Flapjack/6 inches/Leg Lifts x 10 IC.
Indian Run up Murderhorn. Cross Elm. AYG to the launch lot.
COT
Skin
Stayed up late trying to watch the end of the game. Fell asleep in the 8th when Indians tied it up and turned it off at rain delay. Struggled out of bed at the alarm due to leg soreness resulting from the execution of Alf’s Anvil Q yesterday.
Been excited to get over here for this Q. YHC doesn’t make it to this AO often. This was 2nd Rebel Yell post. No shortage of options. Solid AO. Thankful to Heartbreaker and Strawberry for the invite. T-claps, men, for your leadership at this site. Great to see a shovel flag flying.
Pop Tart was spot on. The Twitter picture was the Murderhorn. Rode through yesterday afternoon to get my bearings. Mapquest and Google Earth are great, but not like putting eyeballs on the AO.
Observations
Alf is steady as they come. Always works hard and pushes on others with encouragement. Bucky is fast. Solid work today. Cane and Morning After are workhorses. Great effort today. Van Pelt was moving on the Nickels. Respect. First time meeting Adobe and Pat Down. Strong effort today. Merkins, apparently were not good enough for Pop Tart. Good call on the Burpees. Covered over 3 miles with a bunch of hill work.
Announcements
Christmas Party. 12/2/2016. Sign up and join us for some great 2F outside of the gloom
Joe Davis Run for Recovery. Register under F3. Proceeds to Keystone Substance Abuse in Rock Hill, SC.
Low 60’s and the lightest of rain. YHC’s favorite workout conditions. Drove past Udder who was running in. Jamboree either ran in or was doing a pre-run. Everybody was standing around exchanging pleasantries. Cars continued to roll into the Centurion lot. A thorough disclaimer was requested by Hannibal, who was our #26 this morning. He left a little early. Blood donation yesterday left him slightly off his A-game. We missed him in the count. Thorough disclaimer given. Personal safety and well-being is the responsibility of no one but yourself. Work hard, be safe, watch out for the men around you. Let’s go.
Thang
Mosey north through campus out the 51 entrance/exit. Continue north on 51 to Wells Fargo lot and circle up.
COP
IW x 10 IC
Merkin x 20 IC
MC x 10 IC
Mosey north on 51 to shopping center at Carmel and 51.
Triple Triple
10 Merkin/10 Jump Squat/10 Carolina Dry Docks
Run up stairs, across 2nd floor walkway of shopping center, down stairs and back to launch.
Repeat x 2. 3 exercises/3 reps. Triple Triple.
Plank-o-rama to regroup. High plank and low plank. Various moves and holds. Of note were the Alternating Leg Lifts In Cadence x 15. Stolen directly from Hops Q on Wednesday at Anvil. No shame in stealing ideas. That’s why we write backblasts.
Mosey out of shopping center down 51 back to campus. Enter Tartarus (parking deck).
Reverse plank. YHC took a moment with the captive pax to share feelings of gratitude this morning. Thankful to be able to be with these men this morning. To lead a workout. To be able to run and share the experience with 25 pax.
Flop over to high plank. AYG to top of Tartarus at YHC’s signal.
Plank-o-rama to regroup. Checkpoint appreciated the elbow plank on the rough deck surface.
Descend stairs to ground level at stairwell 1.
Triple Nickel–Full Tartarus version
AYG up stairwell 1. 5 Burpees. AYG across deck to stairwell 3. Down stairwell 3. 5 Burpees. AYG to launch. Repeat x 4. 5 Burpees/5 Burpees/5 repetitions.
Mary
Start at 6 inches and hold after each exercise.
Flutter x 10 IC/Heels to Heaven x 10 IC/High Flutter x 10 IC/Dolly x 10 IC/LBC x 10 IC
Merkin x 5 IC. Stopped at 5 due to car pulling in. Enter Tartarus.
AYG to top. Plank series at top. Merkins x 10 IC. Down stairs to ground level. Continue mosey to launch lot. Done.
COT
After COT, YHC had to double time it home. Shower, shave, get dressed, coffee, breakfast, help get kids ready, and out the door by 0655. Hate to have to leave so abruptly after workouts, but fatherly duty calls. Thoroughly enjoyed the workout with this group of men.
Speaking of this group, the ages ranged from 18 to 55. That is a 37 year spread. Fantastic to have 8 Respects with us. These guys crushed it. Checkpoint took top honors on the Triple Nickel, which is a beast of a set. 50 Burpees. 20 stories up and 20 down. At least 1000 yards of AYG running. The Triple Triple was a good warmup for the Nickel. Cane put up a good push on Checkpoint. Several others close behind. Brilleaux, Marconi, Hops to name a few. Great to have our SOB brothers join us today at Centurion.
So where was Chelms? Fatherly duty called him this morning too. His M is traveling. Missed him out there this morning.
A bit more on gratitude. Heavy on my heart today after listening to a podcast that Tiger Rag recommended. Gratitude is the quality of being thankful. YHC was thankful to be out this morning. Thankful to have the ability to lead this group and complete this workout. A few short months ago that ability eluded YHC. Paper Jam took us out with a strong prayer. He prayed that we each be thankful for the day and all the days that we are given, regardless of circumstance. Life is tough sometimes. Continue to be thankful. Have heartfelt gratitude.
Announcements
Ragnar today and tomorrow. Anne Springs Close Greenway. Go out and support/heckle your F3 brothers.
10/22 Southern Discomfort. Sign up.
Joe Davis Memorial Resolution Run. Registration open. Register.
Goonie hit up YHC a few weeks ago with an invite to Q Base Camp. Mondays are typically reserved for the M to post FIA. Been a while since the early alarm sounded for a Monday F3 workout. PAX kept on showing up until the circle swelled to 29 dudes. 1 FNG accompanied Drano. Concise, yet thorough disclaimer laid on the PAX. Emphasis placed on the part about the Q not being responsible for anyone’s personal safety. Modify as necessary. Work hard and watch out for your fellow PAX.
Thang
5 Burpees OYO
Mosey out of SCMS. Left on Strawberry. Left into the daycare.
COP
SSH x 15 IC
IW x 15 IC
Mountain Climber x 15 IC
Merkin x 10 IC
Smurf Jack x 10 IC
Imperial Squat Walker x 10 IC
Low Slow Squat x 10 IC
Mosey out of daycare lot. Left on 51. Continue mosey to Davie Park. Enter park. Continue down main thoroughfare to the end of the lot by the playground. Partner up.
Partner Stacks
Partner 1 runs up the hill to the gate. Partner 2 does called exercises. Flapjack to called number.
100 Merkins
100 Squats
Mary done between the Merkin stack and Squat Stack: Flutter x 15 IC/Dolly x 15 IC/ High Flutter x 15 IC. Plank-o-rama. Time to make our way back to SCMS.
Begin mosey with bear crawl for approximately 50 yards. Lunge walk for 50 yards. Mosey through gate and up the hill to 51. Chair plank to regroup. 15 Carolina Dry Docks OYO. Continue mosey south on 51 toward SCMS. 4 stops along the way for 15 CDDs/15 Jump Squat. Merkins substituted for CDDs once or twice.
Mary in SCMS parking lot. Freddie Mercury x 20 IC. YHC ready to call exercise #2 when bus entered lot and circled around. Though we had a minute left, workout called. PAX had scattered to avoid getting hit by a bus.
COT
Moleskin
Reviewed a few Base Camp backblasts to get an idea of the happenings at this site. Goonie was impressed with the number of PAX on hand. 29 is a big group. Simba took a moment to introduce YHC as the A51 Nantan, or regional Q. Further indicated that YHC was on site to review the management. That’s a negative, but since you mention it, let me take a moment to do just that. I believe Fireman Ed was a former site Q. He was here. Always good to see him. Back to current management. Simba and Goonie do a superb job as site Q’s during a workout. All indications suggest that they also do a superb job with scheduling Q’s and making sure backblasts are posted, etc. Well done men. Simba reminded YHC of our FNG at the end of the workout. Goonie told YHC that next time he better not get short-changed by a minute and a half. Agreed. That bus though…safety first. Thank you, men, for your leadership as site Q’s. Base Camp is a great workout to get guys leadership opportunities. Encourage guys to step up and Q a workout. Help them as much as necessary to get them ready.
A lot of encouragement given by many of the PAX. Booyah kept an eye on the six and made sure YHC was informed. T-claps to the many leaders out today. We all make these workouts happen. If you have not yet Q’d a workout, get one on the books and get ready. Any of us will help you prepare.
Welcome FNG-Corn Row. Told us he came out to see how bad of shape he was in. That may have hurt, but he got it done. Keep posting and you will get better.
Small, nameless group of Larry Bird’s each time we moseyed. Usually a good idea to follow the Q. YHC has been known to execute the Crazy Ivan. We certainly don’t want to lose anyone.
YHC opened it up on the return run of one of the partner stacks. Utah and Hannibal took the bait. Off we went. Good push men.
All appeared to work hard today. Solid crew at Base Camp. Very much appreciate the invite to Q and hope to wrestle another Monday from the M soon. Thanks to Simba for the takeout prayer.
Announcements
Need 1-2 guys for the Ragnar Relay 10/07-10/08. JRR Tolkien is your contact.
Southern Discomfort. A51 CSAUP. 10/22/2016. 0700 Start from Centurion. Preblast HERE
Tough finding a spot to park at the Vine between the Bagpiper and Swiftee cars. Bunch of dudes out this morning ready to get some work done. Men of Swift already in the gloom. That left 20 for a Bagpipe beating. YHC has not Q’d this one in a while and was excited for the opportunity. A great AO with endless options. Thorough disclaimer given concisely prior to leaving out of the launch lot. A bit about what went down follows.
Thang
Shortish mosey down Conlan Circle, across Brixham Hill, into the Corporate 1 lot.
COP
SSH x 10 IC
Imperial Squat Walker x 10 IC
Mountain Climber x 10 IC-hold plank
Merkin x 15 IC-hold plank
Floyd Money Mayweather Alternating Rib Shots x 10 IC
Mosey down the steps to the concrete track around Loch Ness. Continue to patio at Corporate 2.
Hand-Release Box Jump Burpee Circuit Repeats
5 Hand-Release Box Jump Burpees/10 Carolina Dry Docks. Run clockwise around Nessie. Stop at last light/picnic table. 15 Jump Squat. Run to patio at Corporate 1. 5 H-R Burpees/10 CDD. Run to Corporate 2 patio. Plank-o-rama to regroup.
Repeat x 2 AYG
Plank-o-rama at finish. Imperial Walker x 20 IC
Mosey counterclockwise around Nessie and exit at hotel into parking lot.
Mary
Flutter x 10 IC/Hold 6 inches/Dolly x 10 IC/Hold/Heels to Heaven x 10 IC
Mosey across Brixham Hill back up Conlan Circle. Cross Bally Commons up Costigan Ln to, you guessed it, the parking deck.
AYG Plank Start Sprints x 2. Two levels each. Mosey over to the Exit Stairwell and descend into the basement level. Plank Start Sprint to street level. Plank-o-rama. Merkin x 10 IC. Squats OYO.
Mosey back down Costigan. Cross Bally Commons Pkwy. Down Conlan Circle to launch lot.
High Flutter x 25 IC. 1 minute of Burpees to close it out. Done.
COT
Moleskin
Solid crew of guys out this morning. Great to see some men I do not see regularly and meet a few new guys, like Napster and Kirby. 4th post for Napster. He crushed the workout. YHC thought he was like 25 years old. Shocked to learn he is 42 in name-o-rama. Keep posting. Kirby coming of injury and 3 months on DL. Keep posting.
Threw in the Imperial Squat Walkers for second time in as many Q’s. McGee was not a big fan. His comment was much like Gummy’s on the previous occasion. If memory serves, “Not so sure about those Imperial Squat Walkers. They are supposed to be easy. What the heck.” Next exercise, Imperial Walker x 20 IC. Your welcome McGee. Let me keep going on McGee just for a moment. AYG reps of H-R Burpee circuit called and McGee asks what will follow. Tells YHC he can only go AYG pace if it is followed by Mary. And he keeps asking what time it is. McGee, I have offered you my spare watch on more than one occasion. After the AYG set, YHC told him we were 12 minutes in. We were actually 20 into the workout. Alf set him straight on time. Those two guys were pushing the pace on the circuit. All pushed hard.
Additional observations:
Tuck looking strong after a long DL stint. Keep up the work brother.
Red Rocks getting after it. His M.O.
Slum Lord may not own a shirt. Dude is a Respect and completely ripped.
Blackbeard starts his hunting beard Thursday. Will be easier to recognize.
Morning After, Bucky, Fault Line, Wild Turkey, Mighty Might, Dumpster Fire all pushing hard. Just like every time I see these guys. Good work men.
Wingman challenged McGee and some other guys on the sprints. Hard to keep track of the Larry Birds on these. You know who you are. Strong work at the end of the workout.
Pleasure to lead this fine group of men in SOB-land. Great to see you all. Thankful for a 6-week stint of pain-free work. We cannot take the ability to get out and do this work for granted. It is a gift and can be taken with your next step. The workouts make you stronger and give you the opportunity for fellowship with your friends and fellow PAX. Being stronger makes you better. Be better. Bring that strength into your daily lives. Help someone else to be better. EH your co-workers, friends, neighbors. Pass it on. T-claps to Tolkien for the takeout prayer.
Announcements
09/14/2016 (TOMORROW). A51 5-Year Convergence workout. 0515-0615 at Calvary Church, site of Anvil. KETTLEBELLS NEEDED. Food donations for Calvary Food Pantry. Food list HERE
Southern Discomfort 10/22/2016. A51 CSAUP event. 2nd Annual. Margo and Gerber co-Q’s. Final logistics to follow. Multi-AO painfest. Block it off on your calendar and plan to attend.
09/14/2016. 0515-0615. Calvary Church. 5801 Pineville-Matthews Rd. Convergence workout to celebrate 5-years of A51.
Food collection at the A51 5-Year Convergence Workout to benefit Calvary Church Food Pantry. The following items will be collected:
DRIED BEANS (any type, no larger than 3 lb bag)
JELLY/JAM (Plastic Jars ONLY-NO GLASS)
CORNBREAD (8-9 ounce boxes ONLY)
RICE (Brown or White-1,2, or 3 pound bag OR Boxes up to 16 ounces)
As always, this is voluntary. Calvary Food Pantry distributes bags of food weekly to local families in need. All donations will be greatly appreciated. Shoot your M a message and tell her to put one or more of these items on the weekly grocery list. Or, like Mr. Brady, put it on yourself and pick it up when you do your weekly shopping. Pass the word along at COT.
YHC and Utah cruised past a pack of FIA ladies crushing the run down 51 headed in the direction of the Anvil AO. Certainly cannot blame them for wanting a change of pace at, as Hops says, is arguably, the best AO in all of A51. Options abound on this 100 acre Calvary campus. 14 PAX arrived via automobile and Snowflake ran in. Dude is a stud. Respect. Pre-workout mumbling about the Jeepers among us feeling bad for YHC who recently off-loaded the Wrangler in favor of a 4runner. Key here is 4. 4 doors that is. 2.0’s and a 2-door Jeep Wrangler es no bueno. There will be another Jeep in my future. Thorough disclaimer given to include the essentials and some encouragement to the PAX. Disclaimer given, that is, after Iron Horse rolled in. Quick hello to IH, who appeared excited as he raised his hands in what appeared to be a victorious manner, having made the launch. Off we go.
Thang
Mosey from launch lot through the lots near the main buildings to the lot closest to Entrance 1.
COP
SSH x 10 IC
Imperial Squat Walker x 10 IC (Mumblechatter from Gummy began right here)
Low Slow Squat x 10 IC
Mountain Climber x 10 IC-Hold plank
Merkin x 10 IC
Mosey over to the Pavilion at CHAMPS field. HOME.
Campus Circuit
Group ran through the 1st circuit together. Mosey back HOME. Repeat x 2 at AYG pace. Repeat Bench Set after round 2 and plank to wait for six. Plank-o-rama before 3rd repetition. RAH/RLH/Flapjack/6 inches/Right knee to right elbow/Flapjack/Merkin x 6 IC. Go for repetition 3. Stop at lot above Pavilion after rep 3. On your six.
Mary/Merkin
Flutter x 10 IC/Merkin x 10 OYO/Dolly x10 IC/Wide Merkin x 10 IC/Heels to Heaven x 10/Diamond Merkin x 10/LBC x 20 IC/5 Hand-release Burpees OYO/High Flutter x 10 IC/Hold 45/Rosalita x 10 IC/Hold 6 inches for Brushback 10-count. Recover.
Mosey over to lot above Entrance 4. Fly-by the rock pile to make sure all were redistributed into the pile rather than the grass. Stewards of the AO that we are.
Line up at far end of lot. Plank. Right hand forward/Right leg up/Flapjack/High Plank/AYG sprint from High Plank at GO. Finish at cars at 0615 on the nose.
COT
Moleskin
Saw Brushback at soccer yesterday and he said he would be at this workout. Glad he made it. Upon arrival, Van Pelt greeted him with, “Dude, I thought you were dead.” Kotters Brushback. Life often precludes us from hanging out with our buddies doing man work. Hope to see you back out soon.
Man, Gummy stayed relatively quiet for a few minutes. Was hoping he was OK. Then the call was made for Imperial Squat Walkers. Flood gates now open. Just a few of the Gummy offerings today:
“I should have gone to Death Valley.”
“Should have gone to Death Valley.”
“Should have gone to Death Valley.” (Yes, he said it several times)
“Is there a post-workout feedback form I can fill out?” Why yes, Comment below.
Maybe it was the company, maybe YHC smelled bad, maybe Gummy missed the DV pax.
Also said something about Bloods and Crips or Turf War when we were twice in the general vicinity of the FIA ladies. Thanks for the chatter, Gummy. Always makes the workout more enjoyable.
Speaking of FIA, they appeared to be enjoying this AO. My weinke put us in their general vicinity on two occasions in a relatively short period of time. On the first pass, a warm hello was given from several of our group. Pleasantries reciprocated on the fly by the FIA ladies, who also indicated they were trying to stay out of our way. Don’t worry about us, ladies, do your thing and enjoy the digs. Second pass they were at the Pavilion. YHC made sure they knew we were not following them around campus. They may have been weirded out a little because they were not seen again. They looked to be pushing hard. Way to get after it ladies.
Good to see The Onceler back out. Been a while. The Respect group of Snowflake, Van Pelt, and Iron Horse crushed it as usual. Great work men. Lobsta, well, he was Lobsta. Out front and pushing the pace. Red Rocks and Brilleaux not far behind. Rest of the crew all pushed hard today, which is usually the case at Anvil. Lots of encouragement given along the way during the circuit work. Love that about Anvil and F3. You can be in your pain cave and you get a hand slap and word of encouragement. Like pouring gas on a fire. Just take a minute to imagine trying to do this workout by yourself at 0530. Would you push as hard as you did today? Likely that you would not. Cool to see Sledge, Hammer’s 2.0, push through a tough workout at 13. Great work Sledge. Thunder Road keeps getting faster and stronger. That is what happens when you keep posting. Solid work today TR. Same with Utah. Amazing how much faster and stronger the guy has gotten since beginning F3.
Always thankful to lead this group of men at Anvil. T-claps to Gummy for the takeout prayer.
Announcements
Memorial Day Convergence. 09/05/2016. Stonecrest. 0700-0800.
A51 5-year Anniversary Convergence. 09/14/2016. Calvary Church (5801 Pineville-Matthews Rd). 0515-0615.
3rd F Evening Group. Hops on Q. 09/20/2016. Rusty Onion at Carmel Commons. 1930 (7:30PM). Why is being a #HIM important? All are welcome.
Southern Discomfort. 2nd Annual A51 CSAUP event. Put it on your calendar. Logistics to follow soon.
YHC got a message from scheduled Kevlar Q Hairball yesterday at 1:55pm. Said something about getting pinched so YHC inquired if bail were necessary. Negative. Not pinched, but in a pinch with work. Crisis averted. YHC bailed, no pun intended, on a previous Kevlar Q due to injury and jumped on the opportunity. With little time and little AO knowledge, YHC got to setting a simple plan. Cars kept pulling in a rather large group of men was assembled that included 3 FNG’s. YHC said hello and introduced himself to each new man. Spoke a good bit with Philip, later named Bravo Mic. More on Bravo Mic later. Thorough disclaimer given over the side conversations and mumblechatter of the group, which was a workout constant today. Solid 2F.
Thang
Short mosey from lot to adjacent field
COP
SSH x 20
IW x 15
Merkin x 10. Hold Plank
Mountain Climbers x 20. Hold Plank
Wide-arm Merkin x 10
Mosey out of launch lot to neighborhood across 51. Stop at top of hill.
Triple Nickel
Run to bottom of the hill. 5 Jump Squat. Run to top of hill. 5 Merkin. 5 repetitions.
5/5/5 for Triple Nickel. Plank at finish. A few guys anyways.
Mosey down hill and hang a left at first street. Continue mosey to end of the cul-de-sac. Partner up.
Partner Stacks
Partner 1 runs to end of the road and back. Partner 2 does called exercise. Swap until the called number is reached. 1) 100 Merkin 2) 150 Squats 3) Interrupted. See below.
After the 2nd called exercise, one of our FNG’s, Philip, later to be named Bravo Mic, approached YHC with a look of desperation. YHC may have failed to mention that Bravo Mic is a super-nice guy who was clearly excited for his first post. He was pushing hard thus far. Again, he approached YHC and said the following: “Hey man, I am sorry, but I really have to do a #2. Please tell me where the best place for me to do that would be.” Dang, we all know how Bravo Mic was feeling in that moment. First post and the guy has to drop duece. Well, Bravo Mic, QIC has absolutely no idea where the best place to drop duece is at this particular AO, as YHC has posted here only 3 times prior. Alf said to ask TR, who calmly said, “Yeah, we can take him over to the tennis courts.” YHC had no idea where he was referring and asked him to lead the group. He obliged at a rapid pace. Alas, a portajon took form in the gloom, right next to the tennis courts. Boom, problem solved. Mumblechatter at this point revolved around suggestions for exercises while Bravo Mic did his business. People’s Chair against the portajon? Negative. Mary it was.
Mary
6 inches/Flutter x 20/6 inches/Dolly x 20/45 degrees/High Flutter x 20. Bravo Mic reappeared at this point and off we went. Mosey back to campus.
Parking Lot Sprints
Mosey back to launch lot.
COT
Moleskin
Fairly certain Tiger Rag’s playing of the Sugar Hill Gang’s Rapper’s Delight in the skin-off Jeep broke a Matthews noise ordinance, or at least pushed the boundaries. Runstopper-esque. Best part about Rapper’s Delight was watching Fault Line who immediately began singing along and busting out fly dance moves. FL proceed to ask YHC if he was even born in 1979, when the song was released. Yep, sure was. September 1979 and YHC, at 2 years 9 months of age, was jamming out to the ABC’s and Mary Had a Little Lamb, rather than this sweet beat, that is, as Wikipedia.com states, “generally considered to be the song that introduced hip hop music to audiences in the United States and around the world.” Though not the first song to feature rapping, it was an important song, for sure. #251 on Rolling Stone magazines list of the 500 Greatest Songs of All Time and #2 on VH1’s 100 Greatest Hip Hop Songs list. That, gentlemen, was today’s playlist. Good choice TR. Just so you all know, the long version is 35 seconds longer than 14 minutes. Shorty is 6:30. Pick your poison.
3 FNG’s hung tough today as we covered just under 3 miles total. I blame Bravo Mic for relatively high mileage. His rapid onset bowel distress completely Q-jacked the workout and added extra running. He got heckled slightly, but it could have been much worse. FNG needs to drop deuce. No problem, we will lead you to a portajon. Sure, it threw us off course and caused a deviation in the plan, but we would do it again without question. Friendly banter, sure, but without question. Simply put, we want you to be part of the group, to belong. If we can help you to meet a need, we will do our best. If you need our help, we will give it. Welcome to F3, Bravo Mic, Wormwood, and Blue Nugget. We are glad you posted today. Keep posting. Blue Nugget’s name was given by Bulldog, who seemed very pleased that the name was chosen. You see, the group stalled out on FNG Taylor with regard to name. Bulldog later stated that he ate at Chic-Fil-A yesterday. Inspiration comes from many places.
Did we simply forget about the bathroom stop while naming Bravo Mic? May call for a rename. Anyhow, Bravo Mic told YHC how much he enjoyed the workout and how great it was to close it out in prayer. Told YHC it made his arm hairs stand up. Yep, he showed me, they were standing up. Again, keep posting brother.
Some fast dudes out there today at Kevlar. You know who you are. Also many PAX using the workout as a recovery day and showing varying levels of effort to meet their needs. YHC understands. BRR is right around the corner and injury is to be avoided. Apologies for the sprints go to Alf. With the bathroom stop, my game was thrown.
Thankful to lead this group of men this morning. Mumblechatter and side convo was abundant. YHC took the group out in prayer.
Announcements
Area 51 5-year anniversary convergence workout. 09/14/2016 (Wednesday). 0515-0615 at Calvary Church: 5801 Pineville-Matthews Road, Charlotte, NC. Some great Q’s lined up.
Southern Discomfort. 2nd Annual. 10/22/2016. A51’s very own CSAUP event. 10-13 miles with multiple AO stops. Look for an updated preblast with specifics coming soon from Margo and Gerber, event co-Qs.