QIC: Mermaid
Date: 02/20/2019
PAX: Bugeater, Lorax, Mermaid, Ickey Shuffle, Scabby, Snowflake
Scabby and Lorax were there. QIC pulls in. Ickey arrives. Snowflake runs in. That’s it. Low numbers today. Brief disclaimer and off we went. Bugeater joined us in COP after running in.
Half mile mosey through campus over to the Life Center Courtyard. Circle Up.
COP
SSH x 10
IW x 10
Mountain Climber x 10
Merkin x 10
Mosey to the rock pile at Ent 2. Grab a lifting rock and carry it to the end of the long parking lot along 51 between Ent 1 and 2.
Rock Set: 10 Curl/10 Goblet Squat/5 Rockees
Mosey to the other end of the lot.
Island Repeats
Run the length of the parking lot. Stop at each of the 7 islands. Do called exercise and reps. Finish with Rock Set. AYG back. Alternate between 10 Merkin/10 Jump Squat to wait for 6.
Complete Rock Set at end. Repeat to regroup. Return Rock. Mosey to Life Center Courtyard.
Mary: Flutter x 25IC/Hold 6 inches/Dolly x 25 IC/Hold 6/High Flutter x 25
Plank: Low Plank/RLH/LLH/Elbows/RAH/RLH/Swap/High Plank/Merkin x 10 IC.
AYG to Hot Box
15 Dip/15 Incline Merkin. Repeat x 2.
Mosey back to launch lot. Stop at top of Entrance 4. Plank. Alt Shoulder Taps x 15. Continue mosey to launch.
COT
Moleskin
Weekend swim meet and a cold had me idle since Friday. Glad to be out this morning, but probably shouldn’t have been. Sometimes you gotta push.
I had our number pegged at 4 this morning. We crushed that with 6. T-claps to Snowflake and Bugeater for run-in/out. Solid work by the group today. Thanks for joining this morning. Conditions not ideal, but that should never stop you unless your personal safety is in significant jeopardy. Get up, get out, feel better. Don’t let the fartsack win.
Not a whole lot of chatter. Lorax wondering what to do with all the extra time now that he doesn’t have to spend hours each day voting for Tolkien’s podcast. Taxes will likely fill the void. Bugeater was on the fringe working lone-wolf style until we gave him a hard time and he joined the other 5 during the main set. He was crushing the AYG backs on the 1-4.
T-claps to Snowflake for the takeout prayer. We prayed for Red Rocks this morning. He had a stroke on Saturday and is hospitalized in the ICU. There is a Caring Bridge page set up for him that can be found on the A51 Slack channel for updates. The next 5 days will be critical, per the 02/19/2019 Caring Bridge update. If so inclined, please include Red Rocks (Brad Sherrill) in your prayers men.
Announcements
03/09/2019 Joe Davis Run for Recovery. All proceeds benefit substance abuse recovery efforts of Keystone Substance Abuse Services in Rock Hill, SC. REGISTER
8 SOBs joined the QIC for the workout this morning. Disclaimer given, no sugar-coating this morning. Icy and dangerously cold, or something like that. Felt great once we got moving.
Thang
Mosey up Conlan Circle. Right onto the thoroughfare to Ortho Carolina Urgent Care. Cross Ballantyne Medical Pl. Circle up.
COP
SSH x 20
Merkin x 15
Mountain Climbers x 15
Low Slow Squat x 15
3 Building Repeats
3 medical buildings in this part of the AO. Start at 1. 20 Merkins. Run to 2. 15 Knee Slap Jump Squats. Run to 3. 10 Burpees. Run back to 1. 3 reps total
Mary to regroup the 6. Flutter x 20/Dolly x 20/Heels to Heaven x 10
Mosey up out of the Medical park. Left on Ballantyne Commons. Right onto Costigan and over to the parking deck. Stop before crossing BC. People’s Chair. Monkey Humper x 20 IC.
Mosey up ramps to top. Monkey Humper x 20 IC.
Down Stairs to subteranean level. AYG up ramps. At each right turn: 10 Monkey Humpers/10 Merkins.
Plank-o-rama at the top. Mosey back down the ramps and down Costigan across BC to Conlan Circle. Left on the Ortho thoroughfare. AYG to Ballantyne Medical. 10 Burpees OYO. Mosey back up to launch lot.
COT
Moleskin
Very little mumblechatter about the cold. Is what it is. We got moving quickly and kept the heart rate up. Didn’t feel the cold except when my windpipe and lungs were raising the temperature of the air I breathed about 75 degrees in a short period of time. Took a minute to get used to that.
Solid work by the Bagpipe crew today. Original call was for 5 repeats at the medical buildings. Should have went with that rather than audible to 3. Thanks for the invite to Q Bagpipe. Always nice to get down to B-tyne for a workout. Site-Q Tagalong has Centurion Q 2/1. Come on out and support him. He told YHC this was his hardest workout of the week (and 1st) and a top 3 Bagpipe for 2019. Good stuff.
T-Claps to Bratwurst for the takeout prayer.
Announcements
03/09/2019 Joe Davis Run for Recovery. REGISTER
LBegan to look like it was going to be Haze, YHC, and Utah, who ran in, doing this workout. Flurry of vehicles arrived. PAX ready to go vs. standing in the 25 degrees of the morning. Purell rolled in on two wheels and missed the disclaimer. No problem for him, he Q’s about once a week.
Thang
Centurion 3/4 Merkin Mile
Right on Little. Right on McMahon. Right on 51. Right into campus. Right into Tartarus. Right up short decks to Level 4. 10 Merkins at each right turn. 100 Merkins.
COP
IW x 10 IC
MC x 10 IC
Plank Jack x 10 IC-Purple Haze complete these, without complaint.
Descend from Level 4 to ground. Stop in between Stairwell 1 and 2.
5×5: 5 LBC/5 Heels to Heaven/5 Plank Jack/5 Merkins/5 Burpees. Repeat
Quintuple Nickel
Start at ground level. Up Stairwell 1 to mid-point between Stairwell 1 and 2. 5x5. Run over to Stairwell 2. Descend to launch. 5x5. 5 repetitions
10 Jump Squat/10 Carolina Dry Docks. Alternate and repeat to wait for six.
Mosey to the mouth of Tartarus. Level 1 Entrance. AYG up long ramps to Level 4. 20 Donkey Kicks at right turns.
Mary at Level 4. Hold at 6 inches between exercises.
Flutter x 20 IC/Dolly x 20 IC/High Flutter x 20 IC. Right Leg out-10count/Swap-Left with 10 count. Right Leg to 90 degrees-10 count/Swap Left-10 count. Instructions given with legs at 6 inch hold.
Redemption Loop
Start at Level 4. 10 Jump Squats. Descend to ground. 5 Burpees. Clockwise around football field at AYG. 5 Burpees at scoreboard. 20 Merkins at Cougar entrance. Bear Crawl to crosswalk. AYG up short ramps to Level 4. People’s Chair to regroup. 10 Hand-Release Burpees OYO.
Mosey back to launch
COT
Figured on a smaller crew today with mid-20s temp. Not the case as 20 men arrived ready to crush a Friday morning at Centurion. Utah, Scabby, and Ickey ran in. Nice work men. Purell planned to arrive early and pre-run, but was sidetracked by one of his kiddos. He needs more than 45 to get his morning fix. Always fun to try and give chase. Well, fun and defeating at the same time. Have to remember, the way to get faster is to run with faster men. Lorax, Brilleaux, and Snuka chased hard. Yogi, Chelms, Scabby in the mix near the front as well. All pax pushed on this one.
YHC decided a long time ago that weather would not dictate F3 posts. The only exception is extremely hazardous conditions. Only once in almost 6 years has weather prevented a post. Icy conditions prevailed during a period when there was no 4WD vehicle in the garage.
Adverse weather conditions have proved to provide the most memorable F3 posts for YHC. Tough weather brings another level of sensory stimulation to the mix. Don’t let weather be an excuse to getting better. Smack it in the face while you are crushing your workout. Better for it.
Always an honor to lead the PAX through these workouts. Well done today men. Solid work to start the day. T-claps to Haze for doing the Plank Jacks, and, more importantly, for the takeout prayer.
Announcements
Fishing Hole workout on Thursdays at CCHS. Tough workout with an upper limit of 2 miles. Bunch older guys post it, but all are welcome. 0530-0615
Clothes collection for F3 Chimbote Mission Trip. These people need clothes and shoes. Chelms will post the desired donation items in the Comments below.
Joe Davis Run for Recovery 03/09/2019. All money to benefit Keystone Substance Abuse Services in Rock Hill, SC. The race is in Fort Mill, SC and has historically had very strong F3/FIA support. Please consider supporting. Run, Sleep in for the Cause, Sponsor. Check it out HERE
PAX: Mighty Mite, Fredo, Bucky, Thin Mint, Purell, Scratch and Win, Swine Flu, Escobar, Gilbert, Fletch, Teddy, Chopper, Dora, Slow Roll, Leprechaun, Bugeater, Fiji, Mermaid
Can’t figure out how to add the pax list to these posts all of a sudden.
Anyway, 18 men showed up to crush the 1st daVinci workout of 2019. 15 did not pre-run. 3 did. T-claps to Thin Mint, Fletch, and Purell who took down just under 4 miles. Disclaimer given. Let’s go
Thang
Mosey around back side of CFA and down the avenue of the apartments. Left down the main drag and around the turnabout. Back the way we came to WF parking lot. 20 SSH IC to regroup.
COP
All IC: IW x 10/Seal Jack x 10/Merkin x 10/Peter Parker x 10/Squat x 10/Low Plank Jack x 10
Mosey across Rea to Blakeney to the playground.
Half Murph
10 Pull Up/20 Merkin/30 Jump Squat x 5
Mary to regroup and wait on six.
Mosey through Blakeney to the staircases at the Little Gym and Unlightened Yoga, among others.
Triple Nickel
Start at ground. Run up stairs to middle of building. 5 Jump Squat. Run down opposite stairwell and back to launch. 5 H-R Burpees. 5 reps.
Plank-o-rama to wait for six.
Mosey over to the Target lot.
100 Burpee 4 Corner
Run to corner 2. 5 Burpees. Run to corner 3. 5 Burpees. Run to 4. 5 Burpees. Back to 1. 5 Burpees. 20/4 corner round. 5 rounds=100 Burpees. YHC forgot the last 5. Thin Mint made sure to remind. #accountability-T-claps
Mosey back down toward playground. Stop at water fountains. 10 Step Up/10 Dips/10 Derkins
Mosey back to CFA lot.
COT
Moleskin
With the 6-year and promise of beer at Stonehenge, didn’t know what to expect for numbers today. Awesome crew was ready to get after it. Amazing how not one of the PAX grumbled when the 4-corner call was made and each man calculated that he would complete 100 Burpees #daVinciStrong.
Nothing fancy today out there in terms of the workout. This was YHC’s 3rd Blakeney post and 2nd daVinci Q. Great AO with a ton of possibilities.
All pushed hard out there. My bro, Slow Roll, keeps getting stronger and faster since starting F3 in earnest in 2018. Glad he finally drank the Kool-Aid. He was hanging with Purell on the 4-corners. Glad to see Escobar out there. He has taken a short break. Solid work thrown down by all 18 this morning. You can take a look at the pax list and know who was up front. Strong crew.
Lastly, locked my key in my car when I went in for CFA. That was an added inconvenience to a super-busy day. My bro drove me home and my M drove me back. There went my backblast window before soccer. Hence, afternoon backblast after the swim meet.
Thanks for the invite to Q from Bucky, Mighty Mite, and Fredo. Honored to lead the men this morning. Have a great weekend all.
Announcements
Joe Davis Run for Recovery 03/09/2019. All $ goes to fight addiction in our backyard. REGISTER
Q Source-you should do it. Leadership training. Read about it HERE: https://f3southcharlotte.com/schedule-app/qsource/
PAX: Runstopper, Snowflake, Scabby, Prohibition, Spackler, La Z Boy, Brushback, Clover, Gummy, Hopper, Ickey Shuffle, Purple Haze, Rock Thrill, Snuka, Scratch and Win, Utah, Mermaid
17 for the 1st Anvil workout of 2019. Veteran crew of fine A51 men ready to lay down some work. Disclaimer given and prompt launch at 0530.
Thang
4/10 mile warm up mosey across campus to lot closest to Entrance 1. Circle up.
COP
IW x 10 IC
Low Slow Squat x 10 IC
Mountain Climber x 15 IC
Merkin x 15 IC
Peter Parker x 15 IC
Alternating Shoulder Taps x 10 IC
Flutter x 10 IC
Dolly x 15 IC
Mosey to the hot box. People’s Chair on wall. Right leg high/left leg high. Hold. 20 Burpees OYO.
Merkin Mile
Start at Hotbox. Run to top of Entrance 2. 25 Merkins. Run to bottom of Entrance 3. 25 Merkins. Run to top of Entrance 4. 25 Merkins. Run to Hotbox. 25 Merkins. 1 Mile and 100 Merkins.
More People’s Chair. Alternating Leg Lifts x 15 IC.
Mosey to Avenue of Trees. At each tree on right complete 5 Catalina Wine Mixers. AYG back down the Avenue. Plank up. Plank-o-rama.
Mosey back to Hotbox. Bench Set: 10 Jump Up/10 Dip/10 Derkin. Repeat x 4 for 5 reps. Jump squats for early finishers.
Mosey back to launch lot.
COT
Moleskin
Was DR for the holidays and caught an Ohio cold. Couple that with a bunch of food and holiday cheer and YHC was prepared for a difficult morning. That certainly was the case.
Catalina Wine Mixers suck. No better way to describe them, really. A bit of mumblechatter around this call by the Q. Hit the Exicon for that beauty. Moderation is key with that one.
Spackler was pushing the pace at time this morning. Well done. The mumblechatter about the shirts of Gamecock past was entertaining.
Not a lot to report this morning, probably because the Q was sucking wind and trying to get through it. Rock Thrill joined us this morning. Always great to have him post in A51.
Best wishes for 2019, men. Saw a tweet from Busch (@chrisbehrmann) that seems very relevant to starting a new year, or, anytime really: “People are vowing to do something to make themselves better…but if you only focus on yourself, you will never be the best you or live a truly full life. You must shift you mindset to focus on making others better as well.” This is closely aligned with the F3 Credo: Leave no man behind, but also don’t leave them where you found them.” Push and support those men around you, at workouts, work, church, in your families, etc. Help make people around you better.
T-claps to Scratch and Win for the takeout prayer.
Announcements
03/09/2019 Joe Davis Run for Recovery. Register HERE. All money raised goes to Keystone Substance Abuse Services in Rock Hill, SC, to fight addiction.
POSTED BY MERMAID ON BEHALF OF MAILMAN
Cars kept on rolling into the lot as the start time approached. Big morning for our Q, Mailman. He told YHC he dreamed that he had slept through the workout and totally missed his VQ. Probably not the first time a VQ’er had that dream. Alas, he was present and ready, having practiced cadence count with his wife, who gave him the seal of approval, or at least did not make fun of him. Proper disclaimer given to the PAX and off we went.
Thang
Warm up mosey: Left on Little, Left on Walsh, Left into campus thoroughfare on south side of Tartarus (parking deck). Continue to level 1. Circle Up.
COP
Tartarus Repeats
Mary to regroup. Another round of People’s Chair (Wall Sit). Exit Tartarus.
Plank-o-rama: Elbows/RLH/LLH/Right Arm Out/Swap Left/High Plank/Low Plank/Alt Leg Raise x 12 IC
Serpentine Tartarus Run
AYG up Stairwell 1 to Level 4. Over to Stairwell 2 and down to ground. Over to Stairwell 3 up to Level 4. AYG over to Stairwell 1 and descend to ground level.
Mosey back to launch lot.
6 Minutes of Mary Heels to Heaven x 15 IC/High Flutter x 15 IC/LBC x 15 IC/Freddie Mercury x 20 IC/One Legged Dolly x 15 IC each leg
COT
Moleskin
Mailman was asked for Moleskin info, but did not respond in time for this post. Your moleskin is provided by Mermaid.
A few weeks back, YHC put Mailman on the spot when Margo was asking for people to Q at Centurion. It went something like this:
Mermaid: “Mailman, you Q yet?”
Mailman: “No, not yet.”
Mermaid: “Dude, you are ready, time to step up.”
Mailman: “What day do you need me?”
Simple as that. Mailman got pushed, ever so slightly, and stepped up to lead. This is part of what we do and, in essence, is the F3 Credo: Leave no man behind, but leave no man where you found him.
Mailman is now a workout Q. A participant leader in F3.
He spent some time reading through the 1st workout docs from F3nation.com, practiced his cadence count, put together a plan, and did a dry run of his plan. He was prepared and it clearly showed in all facets. So, well done Mailman, T-Claps for stepping up and leading. YHC looks forward to your next Q.
This is what we do and we need to be diligent in continuing to do it. Look around you and encourage those newer guys to lead, whether it be a workout or a service project.
#Kotters to Rapper’s Delight. Home now from serving the USA. T-claps for your service. See you next week. Make sure you bring Drago and tell him to leave his headphones at home.
#Kotters to Madame, Mighty Might, and Commish. Great to have you guys join us at Centurion today. No mistaking MT’s truck pulling into the launch lot.
Fault starts noted for Chelms and Runstopper. They both worked hard. Solid effort men.
Hops was pumped about his Sages winning the state championship. Rightfully so.
Clover was dressed for some cold weather. Color-coordinated as well. Several others went by previous night’s forecast and appeared overdressed for the low 50s we had this morning. Twice as warm as the past few days.
Brilleaux was in strong form as usual. Pushing on the pace.
Margo brought and then subsequently forgot the shovel flag. YHC grabbed it. Maybe a subtle way of saying, “I have been the keeper of the shovel flag for long enough, your turn?” I’ll hang on to it and cart it to and fro. May be the last one in all of A51. Hops, we have any others?
Well done today men. Thanks for coming out and supporting the Mailman VQ.
YHC took us out.
Announcements
SOB Christmas party tonight.
A51 Christmas party tomorrow night at Seaboard in Matthews.
Be careful with the driving if you are attending.
Need some Q’s at Centurion. Want to step and lead? Just let myself or Margo know: f3mermaid@yahoo.com or ptharbin@gmail.com
Pulled in to an empty lot. Haze followed shortly after. The other 10 found us and the rain started coming down. The call was to get moving to Tartarus, the parking deck. Off we went. Crazy Ivan to come back around to pick up Rock Thrill.
Thang
Mosey through campus and into Tartarus. Up ramps to mid level 3. Circle up under the last bit of cover.
COP
IW x 10 IC
Peter Parker x 10 IC
Merkin x 10 IC
Mountain Climbers x 10 IC
Low Slow Squat x 10 IC
Mosey over to Stairwell 1. Descend to ground level and back to launch lot. Plank to receive set recommendations. Rain had let up some.
Merkin Half Mile
Start in plank. AYG half mile. Right on Little. Right on McMahon. Right on 51. Right into campus. Right into deck. Several rights up deck to mid level 3. 10 Merkin at each right turn and every other right turn in the deck. 80 merkins total.
Mary to wait for six
Mosey over to Stairwell 3 descend to ground.
Triple Triples
Start at ground level Stairwell 3. Ascend to level 4. 11 reps called exercise. Descend back to ground. 9 reps called exercise. 3 reps at each of the 3 stairwells. 9 trips up and 9 down.
Stairwell 3: Donkey Kicks at 4. Carolina Dry Dock at ground.
Stairwell 2: Merkin at 4. Heels to Heaven at ground.
Stairwell 1: LBC at 4. Burpees at ground.
Plank work between each to regroup.
Mosey to Tartarus entrance. AYG up short ramps.
Down to ground level. Flutter x 30 IC. Mosey back to launch lot.
COT
Moleskin
Today my brother Eric would have turned 41. He took his own life almost 7 years ago after a decade long battle with opioids, mostly. He died on March 9, 2012. I dedicated my work today to him. I think of him every day and more on days like today. Miss him terribly and wish things could have been different. He lost hope.
Rock Thrill posted today. He, too, lost his brother. Joe Davis died of an accidental overdose after a long period of sobriety. The Davis Family has put on the Joe Davis Recovery Run for 6 years. The 7th Annual is March 9, 2019. Coincidentally, the date of my brother’s death. This race has raised over $200,000 to benefit the Keystone Substance Abuse Center in Rock Hill, SC. These funds provide HOPE for those who have lost it, or are close to losing it. Support of this race has a direct impact on our community. My challenge to our PAX today was to support this race and to tell at least one other person about it today. We are 4 months out. Please consider supporting. 52 registered already. Join us March 9 or support by sleeping in for the cause or sponsoring (several ways to do this). Big T-claps to Rock Thrill and the Davis family for pouring themselves into the race and the good they facilitate in the community. Personally, this race has given my family a way to help and to remember my brother Eric. Sincere thanks for that. The race was done the first Saturday in January for the first 6 years. It was bitter cold most of those years. Hopeful for better race day weather.
REGISTER HERE
Strong work from the fellas this morning. Always an honor to lead the men of F3. Thankful for the fellowship men.
Announcements
Speed for Need. Next 2 races are in South Charlotte. Check out the race calendar HERE. Contact Scabby for more info at rick@speedforneed.org.
Vagabond CSAUP. A51/SOB combo event starting at Hickory Tavern on Providence. 6 mini workout stops on the 13 mile loop. Preblast HERE
Prayers for Chelms and Abacus mother, Margaret. She undergoes surgery for a broken kneecap today.
13 men arrived at Anvil this Halloween morning. 12 in vehicles and Haze on foot. #Beast. Disclaimer provided by the Q. Still trying to hunt down the shovel flag for Anvil. YHC thinks the Cyborg has it in his garage. Attempts to contact have not been reciprocated with a response. Overdraft pulled in during the initial mosey.
Thang
Mosey up and down the vast parking lots of Calvary. Circle up down towards the thoroughfare.
COP
IW x 15 IC
MC x 15 IC
Peter Parker x 15 IC
Merkin x 10 IC
Low Slow Squat x 20 IC
Mosey up to the church picnic area. Grab a bench to start the preview round.
4-Stop Circuit
Repeat x 3 AYG
Mary at top of North Face to regroup. LBC x 15 IC/Flutter x 15 IC
Mosey over to the Avenue of Trees at end nearest church.
Run the Avenue with a stop at each tree on right. 5 Merkins
Run the Avenue with a stop at every other tree. 5 Jump Squat
Plank. AYG down the Avenue. Plank. AYG down the Avenue.
Plank-o-rama. Several moves at high plank/low plank/elbows. Haze called out the Q, stating, “Don’t you do it,” on the low plank. Q did not do it. Low Plank Jacks, that is.
Mosey over to launch lot. A few minutes ahead of schedule.
AYG down the parking lot. Plank to low Plank. Low Plank Jack x 10 IC. AYG back to cars.
Rosalita x 20 IC
COT
Moleskin
Not a ton of chatter this morning heard by the Q. Haze did take a few moments to comment on Ickey’s Dolly form. 90 degree bend at knees is not Haze’s accepted form. Ickey ignored him. Speaking of Ickey, Burpee-free October is now done. Strictly adhered to today, and every other day this month as far as YHC observed. A man of his convictions. It is a real thing for him, apparently.
North Face has been neglected at Anvil for some time. Probably for good reason, but we paid a visit today.
As noted above, Haze ran in. YHC commented on it and he noted that he did so to get an actual workout. #SmackTalk
Scabby, Lorax, Snuka, Brushback pushing on the pace. Lorax rolled his ankle at the Avenue of Trees rather than North Face. Surprising.
Moana and Coco are posting on the regular at Anvil. Both getting after it today. Another Puddin Pop sighting at Anvil.
Overdraft, Champagne, and Utah all getting it done. Utah may have modified on a few of the burpees. Fair enough.
Solid crew out today and every week at Anvil. Appreciate the opportunity to lead and thankful for the ability to do so. Strong work today men.
T-claps for the takeout from Lorax
Announcements
Speed for Need: Charlotte Marathon 5K Saturday at 7:30. Romare Bearden Park near uptown. Go out and show support.
Area 51 Christmas Party. 12/1/2018. Seaboard in Matthews. Brown Bag catering. Will be a fun evening.
F3 Turkey Drive in effect. Apologies, cannot find the link on Twitter. F3Metro initiative. EDIT: Beaver is F3 Q. To donate, send $20 (or multiples of $20 to Venmo, Zelle, or PayPal: burpees4turkeys@gmail.com
Cooler temps this morning. Lots of sleeves, but no tights. Gloves were prevalent. About dang time if you ask YHC. 21 men, including YHC, assembled at Centurion. Co-site Q, Margo, planted the shovel flag. Solid mumblechatter prior to launch. YHC gave the 1-minute warning and dead silence ensued. Never seen that before. FNG was welcomed, group was disclaimed (Haze called it weak; noted), and off we went.
Thang
Mosey up through campus. Scabby joined us at the buses. Right into the cut through to Chipotle. Cross 51. Circle up in front of Amelie’s.
COP
Imperial Walkers x 15 IC
Mountain Climber x 15 IC
Merkin x 20 IC
Squat x 15 IC
5 Hand-Release Burpees OYO
Peter Parker x 15 IC
Plank Jack x 10 IC
Low Plank Jack x 10 IC
Mosey up Carmel Commons Blvd to Palatine Hill. Al Gore to regroup and provide the next workout suggestion.
Palatine Triple Nickle
Run up Palatine. 5 Knee Slap Jump Squats. Run down Palatine. 5 Hand-Release Burpees. 5 Repetitions.
Mary to wait on six. Flutter x 20 IC. LBC x 15. Heels to Heaven x 10 IC. At 10, AYG to far street lamp.
High Plank. Right arm high/Right leg high/Swap/Elbows/Right Leg High. On YHC command, AYG to base of Palatine.
Mary: High Flutter x 15 IC/Hold 6 inches/Freddie Mercury x 15 IC/Protractor/Hold 6 inches.
Group asked for volunteer to provide the F3 mission to our FNG. Chelms jumped in, flawlessly. T-claps
Mosey back down Carmel Commons. Right at 51. Cross at cross walk. Mosey to benches in front of the building.
Meat and Potatoes Loop
Bench Set: 15 step or Jump Up/15 Dips/15 Derkins
Mosey to Tartarus (Parking Deck), Stairwell 1. 15 Jump Squat. Ascend Stairwell 1 to Level 4. 15 Donkey Kicks. Run to Stairwell 2 on Level 4. 15 Carolina Dry Docks. Descend Stairwell 2 to ground Level. 15 Calf Raises (Marconi request). Run back to Benches.
Repeato x 2 OYO All You Got (AYG)
Mary/Core: Dolly x 20 IC/LBC x 20 IC/High Plank/Merkin x 10 IC.
AYG to launch lot.
COT
Moleskin
A random woman hollered at us in COP. Not sure what she said, but one of the PAX replied that it was indeed a cat call.
Kotters to Chelms,Abacus, and Shoe. Great to have you all back out at Centurion. Chelms has been traveling, Shoe is battling a nagging knee issue, and Abacus has early morning commitments. He is your Q next week. YHC and Margo, co-site Q’s, both DR next Friday.
Kotters to Fire Marshall Bill. He cut out early.
Welcome to FNG, Snuffy. CCHS alumni brought out by another CCHS alum, HIPAA. Glad to have Snuffy join us. Solid work today. Look forward to seeing him back out soon. YHC introduced himself prior to the workout. Snuffy was surprised to meet Mermaid at 5:24am. Next was Utah. Apparently, HIPAA did not give much pre-intel to his buddy. After finding out the name deal, Snuffy proceed to tell the group about his high school nickname. Not the best idea. YHC tried the same thing.
As usual, Haze was talking smack to the Q. Weak disclaimer, an on-edge Q, etc. Champagne told YHC he is predictable. Fair enough. Margo called the Triple Nickel on Palatine. Yep, called a lot by the Q. Remember, it was YHC who brought this little set to life at Anvil back in the day. Some of you may have been there. It did the trick this morning to get the heart rate up early on.
Lorax and Brilleaux leading the way this morning. Brushback getting quickly back into form with regular posting. Up front on the Triple Nickel. Rest of the Pax bunched up not too far back. Strong work from all, minus the refuseniks on the plank Jacks (Haze), low plank Jacks (Haze), HR Burpees (Utah). As disclaimed, modify as necessary. At least YHC did not call SSH. Couldn’t bear to see 14% (we all know who they are) of the PAX refusenik that one. Disclaimer: poking fun here. Fully understand you need to (and should) modify as necessary to avoid injury. Rather have you out here than at home nursing injury.
Thankful for this morning with you men. Strong work out there. Awesome start to the day. Always an honor to lead. Q #123. T-claps to Hops for the takeout. Continue to pray for Jennings Palmer, Bout Time’s son, in his recovery from cancer. Also, Cooter in his cancer treatment and for FNG Snuffy’s father, today, as he has a heart procedure.
Announcements
Charlotte Marathon 5K. 11/3. Speed for Need is pushing 4 Chariots. Looking for a big F3 group to run with them. Check it out. YHC did it last year for the relay. It was awesome.
Billingsville Elementary outreach. Tuesdays 4:30. Read to the kids. Alexander Graham MS Tutoring will start soon. Will be Tuesdays at 5:00. Hit up Chelms if you can help: pchepul@gmail.com
Early Registration for Joe Davis Run for Recovery through 10/31. Lowest price for the 5K/10K race 03/09/2019 in Fort Mill. This race benefits Keystone Substance Abuse Center in Rock Hill, SC. 7th year. Rock Thrill and the Davis Family started this race to honor their brother and son, Joe Davis, who died from an accidental overdose. $ raised goes directly to fighting addiction in our community. Please consider supporting this race and cause. Register HERE
16 men for Rock Zero. A few were in the know on part of the workout as YHC posted the plan to run 3 one mile loops with a mapped pic on Twitter. Disclaimer given. McGee pulled in as we were moseying.
Thang
3 minute mosey through the parking lots of Calvary. Circle up
COP
Merkin x 25 IC
IW x 15 IC
10 Burpees OYO
Squat x 15 IC
Mountain Climber x 15 IC
Peter Parker x 15 IC
Mosey to the top of Entrance 4 to start the loop. 4 stops.
Ran 1st loop together. 2nd OYO. Mary to regroup. Led by Purell. 3rd OYO AYG. Again, Mary led by Purell to finish.
YHC took over upon arrival for 2/3 and did additional Mary/Plank series.
Mosey over to another parking lot. Line up abreast at light pole
Plank Start Short Rest Pole-to-Pole Sprints
Mosey over to Rock Pile. Lifting Rock
Civilian Cadence Rock Set
All exercises to 10: Curls, Tri Extension, Presses. 3 reps, no rest
Merkin x 10 IC
Bring back rock. Mosey to lot adjacent to launch lot.
Burp and Merk
Burpee 1 with 1 merkin. Burpee 2 with 2 merkin. Burpee 3 with 3 merkin. Up to 10
Finish up with Mary/Plank Set: Flutter x 25/Dolly x 20/Low Plank Jack x 15/Plank holds
COT
Moleskin
2 weeks in a row for YHC at Rock Zero. Been taking Saturdays off since my knee surgery a few years ago. Nice to be back in the fold.
Always great to have my bro Slow Roll join from F3 Mountain Island area. Solid work today
Purell left 15 dudes behind on the AYG 2nd and 3rd loops and the sprints. He is fast, in case you hadn’t noticed. Solid work today
McGee is a workhorse. He was LIFO. When getting ready to leave a few minutes early, he walked away and turned back around when the Burp and Merk was called. That’s how it’s done men
Triple Liebold generations: Viking is 72 and put in a strong 60 with Boerewors, his son, and Jimmy Dean, his grandson. Awesome to have 3 generations out today. Well done men.
Hoover had the tunes going. Nice to grind it out with some music to distract from the pain cave
Gummy was limited on mumblechatter today. He did take opportunity to poke at McGee’s merkin form. Knew he couldn’t resist the triple loops. He has done these the other 2 times we ran it at Fast Twitch. BTW, last time we did it as a 6-fold challenge. Run 6 loops in the 60 minute allotment or AMRAP. 4 pax out of 20-ish finished. Rachel was out front and got 6.5. Turkey Leg, Alf, and YHC finished under 60. Hannibal was just over 60. Nowhere to hide in this loop. We ran to the bottom of Ent 3 the other times we ran it. Cut it shorter this time.
Radar did not post
Hops asked if YHC had the Q via text. Thought that is an HC. Guess not
Glad to see Ductwork and Marge, been a while men
Hammer has gotten real fast. He had a mid-workout meeting with Mr. Brown
Deep Dish put in a solid 60
Marlin and BLC were the other RESPECTS and crushed it
Enjoyed an iced coffee at Starbucks with several of our crew and a few from Ascent.
Thanks for the invite to Q Rock Zero. Always an honor to be asked to lead the good men of A51
Strong takeout prayer from Ductwork
Announcements
11/10/2018: Let Them Soar 5K. Need 6 more runners. Gypsy is your contact. Race is at Kevlar/Skunkworks AO
Need Q’s for Rock Zero in November. Hit up Hoover