Champagne brought my giant white Igloo cooler on loan to Minions for BRR. To fit it in the back, had to take out the cinder block in the cargo hold. This made Haze nervous. How does YHC know this? It may have been the rapid-fire questions about what the block would be used for. Haze even offered suggestions. Dangerous move there. More chatter and speculation around the cinder block as men arrived and shared good cheer. YHC began disclaimer and then paused to wait for latecomers Drago and Clubber. Continued to disclaim pax and recognize Utah’s 43rd Bday. Tried to celebrate with an ICB yesterday evening, but he had to work late. We pushed it back to 0530. Mom always said to bring a gift to a party, so Utah gained responsibility for the block to do as he saw fit, just need to come with us. Being such a great guy, YHC knew he would share the burden. Off we go.
Moving COP
Mosey up Little to corner at McMahon. Mountain Climber x 15 IC. Merkin x 43 Civilian Cadence. Mosey to McMahon/51 corner. 12 Hand-Release Burpees OYO. Mosey down 51 and into CCHS entrance. On to entrance to Tartarus (deck). Pull off to the side away from the entrance. People’s Chair to regroup. Low Plank Jack x 20 IC. Low Plank Alternating Leg Lifts x 10 (per Haze request) People’s Chair while instructions given.
Ramp Repeats
AYG from Level 1 to Level 4. Flutter x 43 IC. Down Stairs to Level 1. SSH OYO to regroup.
AYG from Level 1 to Level 4. Dolly x 43 IC.
Redemption Loop
Descend to ground. 5 Burpees. Right around field. Stop at scoreboard. 5 Burpees. Continue around perimeter of field. Stop at Cougar entrance. Bear Crawl to crosswalk. AYG to Level 4 short ramps (Forgot the 20 merkin prior to Bear Crawl–Q fail).
Mary–all IC. Feet 6 inches between exercises
Flutter x 10/Dolly x 10/Heels to Heaven x 10/ High Flutter x 10/Rosalita x 10/LBC x 20
Mosey down ramps to level 2. Smurf Jack IC to regroup. Line up abreast. High Plank
Short Rest Full Ramp Sprints–Plank Start
Burp and Merk
Burpee with 1 merkin/Burpee with 2 merkin/Burpee with 3 merkin/ascending to 10 merkin
Squats to wait on six.
Down Stairwell 1 to ground. Over to Stairwell 2. Up to level 4. Back over to Stairwell 1. Descend to ground and back to launch.
10 Burpees OYO
COT
HBD to Utah. 43. He is probably in better shape now than he was 10 years ago. Consistent posting will do that. You may remember, it took YHC and Rock Thrill about 2 years of EH before his 1st post. Then he posted. And got stronger, faster, and better. And made many friends. And got pushed. And pushed others. And dropped time from all race distances. A bunch of time. And on and on…Thankful he posted and keeps posting.
Clubber and Drago were late. 0530 men. But wait, Runstopper was even later, arriving as the pax exited the launch lot. Margo waited and he caught up. Something about his tights taking too long to put on. Yes, men, you read that right. Tights. It was 65 degrees today. Paper Jam quickly called out YHC for recent sleeves when Runstopper was called out. Fair enough. Whatever floats your boat or however that goes. Just glad Runstopper joined us-also first out. Busy man. Clubber and Drago, like I said at the workout, young men, pace yourselves. Out front on first ramp repeat and had to send a search party for round 2. Glad you joined us men.
Haze faced his fear immediately to get it out of the way. He was the #2 man on the cinder block. He does not like running and carrying heavy things. Heck, neither does YHC. Grabbed the bull by the horns and put his work in right away. Well done.
Rachel seems to have recovered from BRR. Always seems strange when YHC is not following him. Brilleaux, Checkpoint, Bout Time out front for some of the stuff we did. Checkpoint was war-daddy too. #Beast. Speaking of respects, 4 others today. Shoe, Snuka, Marconi, and Van Pelt. #AlsoBeasts. Strong work men.
Brushback seems to have himself in a posting routine. He helped me give guidance to the young bucks regarding the pacing issue and not expending the load early. Thanks brother. Udder and Paper Jam made sure to round up the six. T-claps men. High plank with right arm forward, left leg high called. Toolbag arrives and raises his right hand while standing. YHC called out the good form. Think Toolbag may have a VQ coming up on Saturday. Good to meet Mojito. Keep posting. Think it was he, Utah, and Thunder Road finishing the block carry on the 1/2 Centurion Mile COP mosey.
Lastly, security guard came in hot. Right after YHC told group to get off to the side to avoid a potential over-ambitious employee arrival.
Always a pleasure to lead this group of men. Thankful for the ability to do so and for the fellowship of this morning. Great way to start the day.
Announcements
Basin Run. Relay race around Lake Norman. Shoe is doing it and can get you more info.
F3 Golf: 10/27/2017. F3golf.com to register. You should register and play. All proceeds to LEAP expansion efforts.
Centurion F3 Golf hole sponsorship. Bring a few dollars the next few weeks to sponsor a hole at the outing. $100 or more to sponsor.
Isabella Santos Run. 09/30/2017. Ballantyne. 5/10K and 1 mile fun run. Speed for Need will be in full force. Run it, support it, watch it, whatever, just try to make it out.
VSF planted, good vibes flying. Long-lost pax arriving alongside regulars for Anvil. 17 today, counting YHC. Mediocre, yet sufficient disclaimer given and off we went.
Brisk 1/3 mile mosey around the vast parking lots.
COP–IC
IW x 20
MC x 20
Merkin x 10
Peter Parker x 20
Low Plank Jack x 10
Mosey to Hotbox.
Bench Set
15 Jump Up/15 Dips/15 Derkins
Mosey to Rock Pile
Rock Set
10 Rock-Drop Thrusters/10 Curls/5 Rockees
Mosey back to Hotbox.
Bench/Pull-Up/Rock Repeats
Bench Set. Run to your rock. Rock Set. Run back to Hotbox. Stop at playground either on way out or back for 10 Pull-Ups.
Repeat until YHC calls. AYG. Push the guy next to you. Return Rock.
Out/Back Sprints
Line up at parking lot light. AYG to next light. Called exercise. AYG back.
1-5 H-R Burpees
2-10 H-R Merkins
3-10 Double Merkin Burpees
Mary/Core
6 inches. Keep feet up between called exercises.
Flutter x 10/Dolly x 10/Heels to Heaven x 10/45 degrees/High Flutter x 10/6 inches/10 count/45/10 count
High Plank/RAH/RLH/10 count–Swap/10 count/Low plank/
AYG to light. Elbow plank. AYG back short rest. Jump Squats upon return. AYG to light. AYG back. Jump Squats. Wide-arm Merkin x 10 IC.
Mosey back to launch. 5 Burpees OYO.
COP
Moleskin
Thin Mint was on the calendar for today at Anvil. He didn’t want to Q with the BRR two days away. No shame in that. Word is he is running a lot of miles with some really tough legs. He will crush it.
My son had soccer until 7:45 last night. After getting him home and bedtime routine, quick dinner and cleanup, school prep, etc., YHC finally had some time to think about today’s Anvil plan. Legal pad in hand, ready to go. M gives me 5 minutes to showtime. Homeland, that is, not what some of you may have been thinking. Can’t figure out what to do? Don’t you lead all the time? Do you even need to plan anymore? Valid questions from the M. Truth be told, I can lead a workout at Calvary with no plan. But YHC is a planner, and takes leading a workout seriously, so went with quick and simple. Still a plan. 16 guys need to get their #moneysworth.
Kotters to Mall Cop. He has been injured repeatedly. Posting Ascent on Saturdays. Hadn’t been to Anvil in quite a while. In COT he shared the story of how he wound up with us this morning. Turns out it was the Reverse EH. You see, 5 years ago, MC EH’d Curd to The Rock. Last night, Curd EH’d MC to Anvil. A beautiful thing, accountability. YHC has seen it in countless men. That surge of motivation to “get back in shape.” A few weeks, maybe a month of working out, then a regression to the mean. You see, past behavior is the best predictor of future behavior. Back on the couch eating potato chips, drinking an IPA, and gaining weight. Easy to slip back that direction when you don’t have anyone to be accountable to but yourself. Easy to make excuses. Had to stay up working late. Need to get some runs in before I get back out. Whatever it may be. But, when Curd messaged MC and MC HC’d, the deal was sealed. Doesn’t matter that getting out of bed was hard, that he was still tired. He had HC’d to Curd and he showed up. We help each other. Getting guys to workouts, pushing them while there. Keep pushing men.
Tagalong did not want to come this morning. Shrinkwrap somehow forced him to post. Well done. DD Peckers wings almost kept Tagalong in the fartsack. Not today. Not sure what Tagalong was doing well off the workout path in the deep woods of the AO. Scared me when he came running out through the service trail. Anyways, accountability works. You may get your best work in on that day you are not at your best, but have to post because you said you would. Or you may just have a visit with Mr. Brown in the woods. Either way, better than the fartsack.
Good to see Red Rocks, Brushback, Crabcake out there. Haze is getting in such good shape, it is hard to keep him quiet. Iron Horse and Hops moving well on the sprints. Tagalong may have been out front on all of them. T-claps to Dear Abby for posting. Was he the only BRR runner today? I think so. Glad to have Utah back from the depths of his illness. Been over a week since his last post. Hammer, Tri Delt, Thunder Road pushing through. May be time to get Tri Delt his VQ on the calendar.
Some folks must park in “their spot.” Every time. No matter what. That was weird, IMO. 8,000 spots and we happened to turnaround our sprints in that lady’s spot. Will keep in mind for next time. Don’t want to inadvertently ruin someone’s day.
Announcements
4th Annual F3 Golf Classic. 10/27/2017 at 1:00. Olde Sycamore Golf Plantation. All proceeds to LEAP Expansion. REGISTER
Isabella Santos Race. Speed For Need. 09/30/2017. REGISTER
3rd F Groups. Schedule at f3southcharlotte.com. Plenty of opportunities. Hops is 3F Q for Area 51. Hit him with questions at cvblankenburg.yahoo.com
14 Bagpipers gathered at the Vine American Kitchen. YHC disclaimed the group and we took off.
Thang
Mosey down Conlan and across Brixham Hill to parking lot in front of Corporate 1.
COP–all IC
SSH x 10
Smurf Jack x 10
IW x 10
Imperial Squat Walker x 10
Mountain Climber x 10
Merkin x 10
Alternating Shoulder Taps x 10
Peter Parker x 10
Mosey around Corporate 1 toward the exercise trail. Through the parking lot up to the Lance Entrance.
Partner Stacks
Partner 1 runs up to the bridge. 2 does called exercise. Swap until called number is done.
1-50 Burpees
2-300 LBC
Plank series to wait for 6.
Mosey back up to Loch Ness and over to patio of Corporate 1.
1/3 Mile Repeats
10 Step/Jump Ups/5 Hand-Release Box Jump Burpees. Run to Corporate 2 patio and repeat. Run to tables on other side of Nessie. 15 Tricep Dips/15 Incline Merkins
Thin Mint led plan series: Right Arm Forward/Left Leg High/Swap/Low Plank-Two 10 counts.
Mosey around Loch Ness and into the parking lot adjacent the gas station, cross Brixham to WF parking lot.
Mary – Merkin
Frehley’s requested this to complete the workout. Descending from 10 to 5. Alternate between Mary/Merkin IC. 10/9/8/7/6/5.
COT
Moleskin
Mid 70’s with matching dew point and mid-90’s humidity. Dew point is the temp that it needs to reach for moisture to begin to form as dew. Last week it felt more like swimming through Bagpipe. Slightly better this week with a little breeze during the loops around Nessie. There is a cool-down in the forecast later in the week. Bring it. Please.
Strong crew of 14 Bagpipers today. Thin Mint was out front around Nessie. A few others were close behind. YHC was a little ways back so hard to nail down who gets fast-guy cred. You know who you are.
YHC’s 97th F3 workout for 2017. 19th Q. 7th Q in last 15 workouts. It works out that way sometimes. Thankful to have the ability to get up and do these workouts. Thankful for the men who show up. Thankful for F3. T-claps to Paper Jam for the takeout.
Announcements
Speed for Need: Isabella Santos Race 09/30/2017. REGISTER
Speed for Need: Charlotte Marathon. 11/11/2017. Relays forming now. Fast Twitch and Swift both forming teams. Hit Alf or Bratwurst if interested.
F3 Golf: 10/27/2017. Olde Sycamore GC. Shotgun start at 1:00. Find 3 guys and register your foursome. All proceeds go to LEAP expansion efforts.
Hoover planted the shovel flag. Rachel and Flipper pre-ran a 5K. The Wall arrived on two wheels. YHC was scrambling to find his wallet and posted with a few minutes to spare, sans wallet. Pleasantries exchanged with the PAX and a thorough disclaimer given. Off we went.
4/10 mile mosey to get the blood flowing.
COP-all IC
IW x 10
Imperial Squat Walker x 10
SSH x 10
Smurf Jack x 20
Mountain Climber x 10
Merkin x 10
Peter Parker x 10
Plank Walk R/L x 10
Low Plank Jacks x 10
Mosey to Entrance 2 Rock Pile. Grab lifting rock.
Rock Set: 10 Curl/10 Press/10 Tri Extensions. Repeat x 2. 5 Rockees. Chair plank.
Mosey to Ball field Rock Pile. Grab lifting rock.
Rock Set: 10 Thrusters/10 Bicep Curl Presses/5 Rockees. Repeat.
Mosey back to Entrance 2. Repeat Rock Set x 3. Mosey back to Ball field. Repeat Rock Set x 2. Mosey above Entrance 4, in the shade, for Mary: Flutter x 10/Dolly x 10/Heels to Heaven x 10/High Flutter x 10. Flipper and Marlin ran back to Ball field to retrieve one approximately 40 pound rock. Q fail
Mosey to YHC’s Toyota. Grab 6 cinder blocks from cargo hold. Partner up. Flipper and Marlin return.
Catch Me if You Can
Partner 1-run with cinder block
Partner 2-5 Hand-Release Merkin
Start at launch lot and continue around the church and back to launch.
Line up abreast at light pole in launch lot.
Short Rest Sprints
Approximately 12 short rest sprints. Various start positions. Plank holds/Mary exercises/Merkins/10 seconds rest. About 3/4 mile total sprints. Short mosey to launch. 5 Burpees OYO. Done.
COT
Moleskin
Beautiful sunrise on the Calvary campus this morning. Did not take long to add some heat. Today was a heavy day at Rock Zero. Flipper instructed YHC that we needed to cover 3 miles, lift and/or move with some tokens, and do some partner work. We did all of that.
Rachel pre-ran and still managed to stay out front for most all of the workout. Flipper and Hoover went head-to-head on sprint 1. Trouble was, we still had 9 minutes left and 11 more sprints. Strong effort men. This whole crew pushed hard for 60 minutes. Prohibition put in some good work, as usual. Enjoy your beach time brother. Found out Dingo is from Australia. Go figure.
Godsmack posted his 4th F3 workout. He also bought YHC an iced coffee after the workout. Thanks for that. Learned that he was EH’d by a NoCo F3er’s M at work. He looked us up online and posted Kevlar. Like YHC, he hails from New York State. Pleasure to meet him and hear some of his story. Keep posting.
Thankful for the invite and the ability to lead this group of men today. Really enjoyed working up a plan to fit the heavy concept at Rock Zero. Solid site Q leadership from Flipper, Boerewors, and Hoover. T-claps men.
Announcements
Speed For Need: Isabella Santos Run 09/30/2017. South Charlotte PAX will be pushing 4 chairs. Register HERE
F3 Golf Classic: 4th Annual. Raise $ for LEAP expansion. Preblast next week. Start forming 4somes. Don’t have one, no worries, we will get you set up.
Plenty of 3F opportunities. Check the schedule HERE. Any questions, direct them to 3F Q Hops or the site Q’s on the schedule. All are welcome.
YHC was on the Anvil calendar for 8/2, which is next week. Alf swapped out weeks and this led to YHC’s 4th Q in 5 workouts. Apparently, the 1st workout disclaimer on Thursday of last week set the bar high. Quite a few mumbles about how this morning’s disclaimer, though thorough, was not nearly as good as the Rebel Yell rendition. Veteran crew of 12 took off, fully aware of the inherent risks involved.
4/10 mile mosey through the vast expanse of the Calvary AO parking lots. Fairly brisk pace with a nice breeze. Circle up near pavilion.
COP
SSH x 10
Mountain Climber x 10
Low Slow Squat x 10
Merkin x 15
Plank Walk x 10
Alternating Shoulder Taps x 10
Carolina Dry Docks x 10
Short mosey to pavilion.
Bench Set
10 Step Up/10 Dip/10 Derkin–Chair plank to regroup
Mosey to Avenue of Trees.
Merkin Stroll Down the Avenue
Stop at each of 9 trees on the right side of the avenue. 10 Merkins. Alternate between Regular/Wide/Diamond. 90 total.
Plank series to regroup.
Mosey to the courtyard. Grab some wall.
Courtyard Variety Pack
20 Hip Slappers/20 Heels to Heaven/5 Hand-Release Burpees
People’s Chair to regroup.
Mosey to Entrance 2 Rock Pile. Grab Lifting Rock.
Rock Set
10 Thrusters/10 Curls/5 Rockees
Mosey to 1st lot at Entrance 1.
Alternate mode of locomotion between islands. Lunge Walk/Bear Crawl. All the way to the end.
Mary
Flutter x 10/Dolly x 30
Mosey back to the pavilion.
Repeat Bench Set/Merkin Stroll Down the Avenue/Courtyard Variety Pack/Rock Set. AYG.
Mary
Brilleaux: 25 Freddie Mercury/McGee: 10 Scissors/Lorax: 10 American Hammer
Mosey back to Entrance 1 Lot. AYG length of lot.
Jump Squat to regroup.
Mosey a few lots over. AYG full length of lot.
Continue mosey to next lot. 10 Hand-Release Merkin. AYG length of lot.
Mosey to lot adjacent to launch. 5 Burpees. AYG between light poles. 10 Merkin. AYG back. Finish with 5 Burpees.
COT
Moleskin
80 degrees today, but felt much cooler with a consistent breeze. Thankful for that.
Wrote this workout for a previous convergence with Death Valley followed by Dredd testimony. Concerns regarding large numbers and we thought we may need to split the group. Last minute decision to keep the 45ish PAX together. Thin Mint did a great job leading a crew highlighted by some serious mumblechatter from F3 Nan’tan Dredd. Enjoyed that morning.
Champagne called out McGee on his merkin form on the AYG round of the Merkin Stroll Down the Avenue. Something along the lines of, “McGee, are you at least going to do one real merkin.” He fired back with, “Hey, did you do shoulder presses with 125 lb dumbells yesterday at the gym?” YHC inquired as to what impact that would have on merkin form. McGee then called out Brilleaux on his merkin form. Men, all the way down and all the way up. Simple. Or, modify as necessary. You get out what you put in. YHC later called Hand-Release merkins with a brief explanation that many fitness experts consider these the perfect push-up as they force the exerciser all the way down. Will and determination should force said exerciser all the way up. Enough on that.
Things got a little weird down by the rock pile. Somebody subtly called YHC’s chose rock “small” in more words. YHC responded that it looked bigger in the pile. McGee quickly responded with, “That’s what she said.” Touche. Kicker was when YHC subsequently called Thrusters. All in good fun.
Lorax, McGee, Rachel, Brilleaux toward the front. Snuka out front on the Entrance 1 full lot sprint. 55 years old. Impressive.
The alternating lunge walk/bear crawl not a crowd favorite. Understandably so. YHC didn’t really enjoy it either. Hence, the sprint after round 2. Try to keep the PAX happy, to a point. Part of the draw for F3 workouts, at least for YHC, is pushing through undesirable sets. Sets that I wouldn’t do on my own. These make you stronger. I work so much harder at F3 workouts than I do on my “off” days at the gym when the M posts FIA or I need a reprieve from running. The faster man next to you makes you work harder.
Well done today men. Always enjoy leading the men of Anvil. Time to gear up to take my boy and the neighbor twin girls out for a morning of fishing.
Announcements
F3 Golf. 4th Annual. 10/27/2017 Olde Sycamore GC. Put it on the calendar. All $ to fund LEAP Expansion to cities outside driving distance. More information to come soon.
24 Hours of Booty Party on Friday 07/29. 1645 Queens Rd. West (F3 Haywood’s house). 6-10 pm. Music, BBQ, Beer, Band, Bikes. Open to all–including M’s, 2.0’s, friends of PAX. Donations taken and split between 24 HOB and F3Foundation.
YHC woke up at 0501, not to the sound of the iphone alarm, but to the meet the call of the bladder. Brief look at the phone and noticed that the alarm was not set. Couple of buttons later and all good. Damn near missed Q #3 in as many days. That would have been a shame. Post at Chik-fil-A and joined by a strong group of 6 men on a beautiful Saturday morning. Veteran crew given a brief disclaimer that Haze called weak. They all can’t be great. Off we go.
Mosey around the back of CFA and across Ardrey Kell and onto the short greenway trail by the pond. Through the woods and left onto Bullock Greenway Blvd. Left on Blakeney Greens. Cross Rea and continue into Blakney shopping center. Circle up in HT parking lot.
COP
SSH x 10
Mountain Climber x 10
Merkin x 15
Peter Parker x 10
Squat x 10
Mosey to a nearby parking lot. Line up abreast.
Merkin/Jump Squat Ladder
Run to far curb. 1 Merkin. Run back. 2 Squats. Run. 3 Merkins…up to 20.
Plank series.
Mosey through the shopping center to the courtyard fountains.
Bench Set
10 Step up/10 Dip/10 Incline Merkin. Repeat x 4.
Mosey through the front gate. Right on Ardrey Kell. Stop at building across from Blakeney Preserve Dr.
Dolly x 20/Flutter x 20. Continue mosey up Ardrey Kell to new commercial building lot on right.
The Beast
Run to 1st peninsula. 6 x called exercise. Run to next. 6x. Next. 6x. Turn around and repeat for 6 x 6 of called exercise.
Short mosey into the shade. Dolly x 20/Flutter x 30.
Mosey back up Ardrey Kell to fountain across Rea from CFA. Repeat earlier Bench Set x 2. Cross Rae to launch.
COT
Moleskin
As noted in a previous backblast, Fredo threw out the challenge to post all 3 of YHC’s consecutive Q’s. Also previously noted, he did not post Rebel Yell due to puppy problems. He hit the other 2 though.
One man posted all 3 besides YHC. T-claps to Purple Haze. Crushed all 3 workouts. Well done. T-claps for the takeout as well. Several men posted 2.
Crew at da’Vinci today pushed through a hot workout. Strong work by all. Paper Jam needs to sign up for Ragnar or BRR or both. He is a runner.
Thanks to Fredo for the invite to Q da’Vinci. Solid AO with plenty of options. If you have not been out, get it on your calendar and check it out.
YHC posted 5 days in a row this week for the first time. Legs are a bit sore, but overall, I feel awesome. Got to see a bunch of guys I hadn’t seen in a while, put in work, and post the Stand on Friday for a great discussion on Ephesians. Solid week for sure.
T-claps to the men of A51 and SOB for your leadership. Without the efforts of many, this great F3 thing we have in South Charlotte does not happen.
Also of note: Now I have a taste of how Jrr Tolkien does it. Tireless Q’s with SFN chairs in different regions, races, Pre-blasts, backblasts, and, of course, continuous social media marketing. Well done Tolkien.
Announcements
Check the newsletter.
Numbers are swole at Centurion. More to come on that soon. 76 with 80% humidity. Sweat started with the pre-workout mumblechatter. A few PAX did pre-runs, but YHC was too busy saying hellos to mentally record those overachievers. Paper Jam must have been one. Feel free to give yourself some pre-work cred in the comments below. Disclaimer given in thorough fashion, though it may not have topped yesterday’s at Rebel Yell. Off we went into the humid gloom.
Mosey up Little. Right on Carmel. Right on 51. Right into 1st walk through into shopping center at 51/Carmel.
COP
SSH x 10
IW x 10
Mountain Climber x 10
Shoulder Tap Merkins x 20
Squat x 10
Bonefish Loop
Start at stairwell next to walk through that we entered. 20 Merkins. Run around Bonefish to Little. 20 Jump Squat at Stop sign. Run to walk through and back to stairwell. Repeat.
Plank series to regroup.
Stair Loop
Start at stairway. Up to level 2 and around to far stairway. Descend to ground. 5 Hand-Release Burpees. Back to start. 10 Heels to Heaven. Repeat x 2.
Reverse plank series to regroup.
Mosey out of shopping center. South on 51 and into campus. Stop at picnic tables.
Bench Set
10 Step Up/10 Dip/10 Derkin x 3
SSH x 25 IC to regroup.
Mosey to Tartarus (parking deck). Up ramps to level 4, Stairwell 1. Plank series to regroup.
4-Floor Triple Nickel
Descend Stairwell 1 to ground. Left to Stairwell 2. 5 Double Merkin Burpees. Ascend Stairwell 2 to level 4 and back to Stairwell 1. 5 Donkey Kicks. 5 Repetitions.
Mary at level 4
Paper Jam led 15 toe-tap LBC. Flutter x 10/Dolly x 10/Hold 6 inches. Descend Stairwell 1 and back to launch.
COT
Moleskin
Kotters to Pulp Fiction. 1st Centurion post in a few months due to injury. Glad he is feeling good enough to post.
Fredo made good on his social media promise to post Centurion. Triple Nickel in the deck in honor of his presence. Glad he could make it out. Puppy problems prevented him from posting yesterday. Strong work as usual.
Frasier was out front. Go figure. ICYMI–the guy is pretty fast.
Checkpoint (Respect) was on his heels, or could at least see them. Another fast guy. Fairly certain he has found the fountain of youth. YHC would appreciate the map. Strong work as usual.
Brilleaux and Lorax were up front as well. Consistently fast and hard-working. Well done men.
Udder pushed hard on the first 2 loop sets. Fairly certain he was keeping an eye on the PAX for the deck work as we spread out. Good site-Q performance. T-claps for the takeout prayer as well.
Haze is getting faster by the day. Solid work this morning. Hannibal, Utah, Knight Rider getting after it. Strong work by all today. It was warm.
Pro’s form is second to none. Well done brother. Good to see you this morning.
Enjoyed it today, as always. Thankful for the opportunity and the ability to lead this group of men. Followed the workout with The Stand at Panera. Strawberry led a discussion of Ephesians 2:11-3:13. This is a strong 3rd F group that welcomes all men. If you want to learn more, show up, or ask Purple Haze, Champagne, or Hops for more information.
Announcements
F3 Golf–10/27/2017. All funds for F3 Leap expansion efforts. Olde Sycamore GC. Great time to give it away.
NEW WEBSITE–f3southcharlotte.com–This is where all A51/SOB/UCo backblasts and information are now located. Check it out. Get a login and post comments to backblasts, and, backblasts themselves. Wingman is Comz Q. Udder and Thin Mint are helping out as well.
Perilously close to an emergency of the Mr. Brown type on the ride over. Crisis averted, though the treeline was considered around the theater lot. Strawberry firmly planted the RY shovel flag. Thorough disclaimer given to 21 men and off we went, a group of 22.
Thang
Mosey toward the front of the retail center for a stop at the 6 building corner. Circle up.
COP
SSH x 10
Merkin x 10
Mountain Climber x 10
Wide Merkin x 10
Imperial Walker x 10
Mosey to adjacent parking lot. Line up along the lot. Approximately 60 feet from opposite curb.
Bear Crawl Triple Nickel
Bear crawl to far curb. 5 Hand-Release Burpees. Bear crawl back. 5 Jump Squat. 5 Repetitions
Plank-o-rama to regroup.
Mosey through main thoroughfare. Stop at row of parking on opposite side of theater from launch lot.
Mary
Feet stay up. Flutter x 10/Dolly x 10/Heels to Heaven x 10/LBC x 10/Rosalita x 10/Protractor/Complaining PAX
Mosey up thoroughfare. Right on Elm. Left on Elmstone. Continue to bottom of Murderhorn.
Civilian Cadence Merkins
All to 10: Regular/Offset Left/Offset Right/Wide/Diamond
Mosey up Murderhorn
Streetlight Triple Nickel
Chair Plank while instructions given. Run from lower streetlight to next one up hill. 5 Knee slap Bupees. Run back. 5 Low-plank Jacks. 5 Repetitions.
Mosey up Murderhorn to Rosebriar Ln. Chair Plank to regroup.
Rosebriar 3-Stop Run
Run the Rosebriar Circle. Stop at each of 3 turnaround circles for Jump Squat x 20. Plank series to regroup. Mosey across Rea to what used to be launch lot during construction.
Sprints x 2. 1-across lot, up hill, and back. 2-to far curb and back.
Mary
Bicycle x 15
Flutter x 40
COT
Moleskin
Fredo noticed YHC has Q’s on 3 consecutive days and challenged PAX to post all 3. Believe he asked for some triple nickels in the Slack note. And…he didn’t post. YHC gets it. New dog. Valid excuse. Right?
Good Fella was site FNG from Waxhaw/UCo. Great to meet him. Up front all morning. Nice work.
McGee was moving pretty good out there. Typical. Drago, at 19, showed some speed. Laronda, another younger guy in mid-20s, pushing on the pace. However, he did take a little break during the Murderhorn Triple Nickel. Wandered off into the brush. Lorax getting after it as usual. Great to see Teddy. Been a while. Kotters to Cheese Curd. Rest of the crew pushed hard. Solid work men. 3 respects crushing it.
Time to get back to work, do some fishing, and figure out a plan for Centurion tomorrow. Enjoyed it this morning, as always. Appreciate the opportunity to lead at Rebel Yell. T-claps to Strawberry and Heartbreaker for site leadership. Awesome to see the shovel flag flying this morning.
Announcements
Carmen Sandiego’s M gave birth to 1st child. A little girl. All is well.
F3 Golf: 10/27. Mark your calendars. All $ goes to LEAP expansion.
Get involved. Q a workout. Volunteer at COTS. Coordinate a project. Help your neighbors. Do some good.
Looked like it would be about 8 for this week’s Fast Twitch. Then 11 more showed up for a total of 19. Disclaimer given to the men by YHC. Off we went.
Mosey down Strawberry to 51. Right on 51. Continue mosey to Arbo. Stopped somewhere in the middle of the retail space just off 51.
COP
IW x 10 IC
MC x 10 IC
Merkin x 15 IC
Plank Walk Right/Left x 20 IC
Mosey down 51. Right on Providence. Stop just past Taco Bell. Heels to Heaven x 15.
Providence Hill Segment. AYG to Raintree Lane. Fast guys circle back for the six.
Raintree Lane Segment. Run from Providence/Raintree corner to 51/Raintree corner. Stop at each road on the right hand side. 10 Merkin/10 Crucible Merkin/10 Jump Squat. Circle back for the six. People’s chair while regrouping.
Mosey south on 51 back to Strawberry Lane. Line up in parking lot for short-rest sprints (4) the length of the SCMS parking lot.
Mary
Flutter x 50 IC
Dolly x 25 IC
COT
Fast group today with shirtless Hairball, Swiper, Rachel, Nemo, Laronda, Joker, Lorax pushing the pace. May be missing names here as YHC was a ways back. Stone Cold, Semi, Margo, Utah pushing hard. Van Pelt crushing it in prep for 25 miles on the AT with his daughter. Enjoy the time and stay safe VP. The Providence Hill is a kick in the teeth. Raintree Lane with 140 merkins and 70 Jump Squats felt great. Kind of. Strong work today men. 5.4 on my watch. Hairball probably got closer to 7 as he modified from the Raintree Lane exercises to additional running. To each his own. Sometimes you have to get those miles. Good steady work today from Ironsides, Haze, Retread, and Pop Tart.
T-claps to all who brought food donations for Calvary Food Pantry. This ministry feeds our hungry neighbors. They have asked for our help in stocking the pantry. We will take donations the rest of the week at Area 51 workouts and deliver the donations on Saturday.
Anvil: Tomato Sauce or Tomato Paste
Death Valley: anything on the list
Centurion: Peanut Butter
Kevlar: anything on the list
Mountain Goat: Soup (chunky, not “cream of”)
Area 51: Dry Beans
Rock Zero: Rice
Details on requested items:
Dry Beans-1 or 2 pound bags
Soup-hearty, not “cream of” type (no larger than 16 oz)
Tomato Paste or Tomato Sauce
Peanut Butter
Rice-Brown or White-1 or 2 pound bags—or unflavored box
T-CLAPS to DMZ, Horsey McHorse Arse, and The Matrix for collecting Monday.
Honored to lead the men of Fast Twitch this morning. T-claps to Swiper for taking us out in COT. Additional T-claps for all the chatter. He keeps the workout lively. Get after it today men. Help somebody out. Or several somebodys.
Take a few minutes to think about guys who you may not have seen in a while. Reach out and see how they are doing. Invite them to a workout.
Announcements
Church on the Street (COTS). Need volunteers for 07/02/2017. 2 signed up, need 5. Hit up Strawberry or Stone Cold for more information.
07/04/2017 Tuesday Convergence with Swift. Details to follow.
I am asking all A51 workouts to participate in a food drive for Calvary Church Food Pantry. This pantry feeds our hungry neighbors. They have asked for our help.
HC your workout below in comments– You don’t have to ask the site-Qs. You want to Q it, then do it. Read on.
Choose ONE food item for your workout to collect and put it in comments:
Dry Beans: 1 or 2 pound bags
Soup (hearty; not “cream of”)–NOT LARGER THAN 16 OZ
Tomato paste or Tomato Sauce
Peanut Butter
Rice–Brown or White–1 OR 2 POUND BAGS–OR UNFLAVORED BOX
Get the word out this coming week at your workout.
Collect the following week: 06/12/2017-06/17/2017
Coordinate drop off/pick up with me.
Delivery to Calvary Church Food Pantry Saturday 06/17/2017. I will need help with this.
Each workout can designate a Q to collect the food and coordinate with YHC.