Come on out to Joust- Charlotte Christian School-tomorrow 0530 launch for the inaugural Q of one of the most famous architect of our time, Mr. Brady! He assures YHC that he has designed something even a Lobster Roll will enjoy….perhaps something built on the side of a Grandma Mountain? or something painful on the astro turf? You’ve got to post to find out. See ya in the gloom.
Also, join us for 3rd F Compass at Chick-Fila Arbo 0630 as Saltlick leads us in finishing Limitless Life by Derwin Grey. The next book we will discuss is Epic by John Elderidge. This should be a good one for the summer.
7 strong pax (sans Nanners) stepped out in the gloom and got after it at Joust. Here is what we did:
Warmup
SSH x 25
IW x 25
Mtn climber x 20
Count off by 2’s for Push-A-Rama
1’s do 20 merkins, 2’s do squats until complete
Flapjack
1’s do 19 merkins, 2’s do squats until complete
Flapjack
Continue all the way to 1 merkin
Plank when done
Mosey to track – 1 lap
1st corner – 10 diamond merkins
2nd corner – 20 alternating lunges
3rd corner – 30 CDDs
4th corner – 10 stagger merkins each arm Plank
Mosey to G’ma mtn for 7’s
Begin with 1 squat jump at bottom, 6 pull-ups at the top. Plank when done.
Line up on goal line for sprint work
To the 20 for 20 Heels to heaven
To the 40 for 40 LBCs
To the 40 for 40 flutters
To the 20 for 20 dollies
To the goal line for 20 merkins
Sprint back 100 yds
Line up again at goal line, suicide sprint to the 20, 40, far 40, and back.
Mosey to bleachers, up and down each aisle, 25 dips at the bottom of each.
Jail break back to parking lot.
COT
Moleskin
Great work by all the pax today. The push-o-rama was a crowd pleaser. In all, we did 250 merkins in preparation for pool/beach season. YHC always forgets what a beast Grandma Mountain is. Totally smoked after that. No problem though for Tiger Rag, Stone Cold, and Mr Brady. They were cruising up and down it like mountain goats. #ReadyforBRR. Not too much other mumble chatter, other than chastising those who chose to fartsack because they were sleeping off the effects of the Golf event yesterday (BANANAS). Sound off in comments if I missed anything. Thanks for the opportunity to lead this morning, it’s always an honor!
Announcements:
– Tclaps to TR, Bananas (fartsacker), Cottonmouth, and anyone else involved with organizing yesterday’s golf outing. Very well done, and can’t wait for the next one.
– June 14 – Olympics, pool party, etc
– F3 Dads camp in August, see website for details. Looks like a good time.
– Good Hands
Shovel Flag was planted and Lobster Roll took on his first Joust Q coming off a late night return from Miami.
Lap around the Track
Middle of Football Field for:
Squat x 20
SSH x 20
IW x 20
Ultimate Suicide:
Head to the goal line….
Run to the opposite goal line and perform
10 burpees
20 merkins
30 squats
Return to starting goal line
Run to opposite 10 yard line and perform
10 burpees
20 merkins
30 squats
Return to starting goal line
Run to opposite 20 yard line and perform
10 burpees
20 merkins
30 squats
The Pax performed this sequence for the entire 100 yards. In total, 100 burpees, 200 merkins & 300 Squats.
Plank while the Pax finished
Run up grandmother mountain to the school building (famous blue door)
People’s Chair – 1min
Jog to play ground – 10x pull-ups
Repeat 3 times
LBCs for the final 2mins
Since the PAX made no comments or voice activity for the entire 45mins, I assume the PAX enjoyed the workout…..Nice work fellas!!!
25 of the best from the south CLT area posted for a good ole fashion skunkfest with a slight twist. Who knew a little thing could make such a difference. There a lesson in there somewhere. “grab a towel, follow me”
The Thang:
SSH x 25
Goblet Squat x 20
IW x 25
Towel Swing x 20 OYO (TR demo)
Stagger arm Merkins Rt x15, Lt x 15
Mosey -racked bells
Partner Up- like size bells
Farmer’s carry Catch me if you can- wrap towel around bell handles
Combined KB weight of 70 or less: 7 burpees; >70 5 burpees
Plankarama until all are back.
Hill work (with Partners) PT #1 does said exercise until PT#2 returns from hill; flapjack until reps are complete:
50 seated should presses (alternate arms)
100 Towel swings
100 goblet squats
100 lawnmowers
Farmer’s carry Catch me if you can- wrap towel around bell handles back to Flagpole with 10 LBC’s
Mary:
Dolly press x 15
LBC x 20
Flutter press x 15
LBC x 20
COT
Moleskin:
YHC hopes the pax enjoyed the slight variation of a typical Skunk workout. Hold on to that towel for future skunks.
Here’s the link to the Towel swing demo that TR explained this am. https://www.youtube.com/watch?v=kec1cOmY74A Thanks TR for your help. Maybe you should get all inked up like that dude. #hellsangel
Tclaps to Cole Slaw (FNG to Skunk), strong work and to MMMBop for returning from last week. here we go with that song stuck in our heads again….
Our resident dancing Nebraskan, Bugeater, will turn 41 tomorrow. He made it a point to let us all know. So, who’s got something in store for him tomorrow when/if he posts.
Warmer mornings for the pax will get the sweat pouring quicker. Or at least that is the goal. Reach out to the guys you haven’t seen in a while and EH them back to the herd.
Great sendoff by Busch, reminder to all of us of our responsiblity as fathers to lead, especially our sons. #menofcourage
Announcements:
F3 Golf- sign up. And see Harley if you commited to contribute to the Skunkworks sponsored Hole, which will be the toughest hole on the course obviously. #fasttwitchpoke
F3 Dads- coming in June, get the 2.0s fired up. It’s a fun time for all. See Header if you would like to help Q
Shovel flag was planted and 9 old mountain goats showed up to do a little climbing
The Thang:
Mosey around the track,- high knees, karaoke, backwards
SSH x 25
Merkins x 20
Windmill x 20
IW x 20
Groiners x 15
Partner up: PT #1 stadium stairs, PT #2 one lap around track; flap jack, rinse and repeat x 4
Declined plank; Declined Merkins x 15
To G-Ma Mountain:
11’s up the Mt.: Pull-ups at top; Merkins at bottom
Mary (by Lobsta roll): LBCs, Flutter, Dolly, Rosalita
Circle ab something with the legs (by Brew): clockwise, counterclockwise
100 yard dash
COT
Moleskin:
Lobsta Roll is strong and fast- ‘nuf said. Be ready for his Q, coming soon to a theater near you.
Extra strong performance today by all, G-ma Mt 11’s is very tough; she will suck the wind right out of ya.
YHC observed Skywalker and Baracus challenging each other on the track- always good to push each other, good job gents.
Ok, Brew, you’ve got to comment below cause YHC could not remember what you called that unsavory ab thing we did. It was good though and will return.
HorseHead!…..YHC just likes saying it.
Announcements:
Baracus BRR plug- if interested let him know, will need backup/alternates and drivers too.
F3 Knights game- is there interest?
New Moderate workout on Thurs at Matthews Elementary- Peak 51
For those that are not on Spring break, come on out for a Good Friday beatdown as Kevlar and Joust converge at Charlotte Christian School. Pre-kb workout at 0500 followed by Header’s 0530 kick in the pants. Then join us at Compass (Chickfila Arbo) for 3rdF as we conintue with the book, Limitless Life Chapter 7. Get your Easter weekend off to a nice start.
Two shovel flags were planted and 15 ready, willing and able-bodied men posted in the gloom to get after it.
The Thang:
Outfield (warmup)
SSH x 20
IW x 20
Toe touches x 20
Low Slow squat x 20
Arm circles x 10 (forward, reverse, up)
To the Track:
Partner up: PT #1 run a lap; PT #2 do merkins til #1 returns; flap jack 3 rounds (wide, regular, diamond)
Lunge walk To the Playground:
Group 1: Navy seal sit-ups AMRAP for 1 min; flapjack
Group 2: AMRAP +2 pull ups with partner; flapjack
FlapJack groups
To the Benches:
30 sec each exercise x 2
Jump Up/Step Ups
Dips
Incline Merkins
In and outs
Through the woods, to the Neighborhood Hill:
Jump Squat x 10 at bottom; run up the hill, CDD x 10 at top; Repeat x 6
Back to Soccer(?) Field:
Found a soccer ball, kick it, sprint to ball, do exercise (rinse repeat):
Merkins x 10
Mountain climbers x 10
Russian Twist x 10
Peter Parker x 10
LBC x 25
Back to outfield for 40 yd Bear crawl home.
COT
Moleskin:
Why two Flags: well, YHC brought one to use because YHC didn’t think Strange Brew would be there. Then Brew pulls up and plants his. Something about his race being cancelled due to a flooded trail. Obviously not a F3 sponsored event.
Great effort by all today. YHC was told that it was on the high end of moderate intensity. Sorry about that if it was too much. YHC did advise to modify, modify if needed.
T-claps to FNG (Ram) now known as IPA, who was EH’d by Strange Brew. Way to hang in there. We hope to keep seeing you out in the gloom.
This was YHC’s first post to Ascent but I have been to OP before at Hydra. So, YHC thought we’d do a tour of the campus to see all that the site has to offer. The neighborhood hill was a crowd pleaser for sure. Perhaps 6x on the hill was a little aggressive. Audible, except for Hopper and Slimfast, who did 7x, I think. Strong!
Soccer ball provided a great little addition at the end since we had 10 mins left and the wienke was empty. That field was sloppy, good stuff.
Thanks for allowing me to lead Ascent. It was a true pleasure to serve you good men.
Announcements:
Needed- Q’s for Ascent and other moderate intensity workout. Contact Brew or High Tide
Tomorrow (2-21-14) at Compass we will start our new book study. The book is Limitless Life by local pastor and former NFL football player, Derwin Gray. Come out and join us for good conversation. 0630 Chick-fila Arboretum.
Brothers, we are going to converge Joust with Kevlar tomorrow at Covenant Day School. Header and Mall cop are set to Q a V-day beatdown. Get out if you can and get rid of cabin fever. Drive safe.
29 “giddy” pax showed up in the cold breezy air in anticipation for a solid workout before the blizzard of 2014 hits later today.
The Thang:
SSH x 25
Rockettes x 25
Good mornings x 20
Shore shoulders x 30sec each (forward, back, in front, up and down)
Partner up:
Catch me if you can: PT 1- 10 hand release merkins, PT 2- Farmer’s carry w/ shrugs
Main event (w/ Partner)
10x RT/LT Clean and Press
15x Burpees
20x KB crunches
REPEAT 3x
100’s:
KB wings- Up the hill and back
Goblet squats- Up the hill and back
Figure 8 kb curls (50)- up the hill and back
Catch me if you can back to lot- with 5 Burpees
COT
Moleskin:
Lots of chatter during the warm-up, especially from Brown with noises about the “new” Rockettes move. (thanks Brown- were you squealing or grunting?)
YHC’s hope was that you got the encouragement/push you need from your partner today during the main event. That is the part that the #sadclowns don’t have, let’s keep that in mind.
It was good for YHC to partner up with Wolfman. Miss that guy after being kidnapped by SPEARHEAD for months.
Farmer’s carry w/ shrugs, the shrugs didn’t last long. No one must want a football neck. #bigtraps
Harley, “I’m warm now” (nuf said) YHC takes that as a compliment.
Solid performance by Robin Hood (WD) who showed up with all smiles saying, “I made it here” to Bulldog. That’s half the battle, RH, beating the fartsack!
Lab Rat kicked it in high gear for the final “catch me if you can” and not sure if Night Court could.
Annoucements:
SNOW!?!?!— watch the tweets about tomorrow workouts–WHAT? come on, just get the snow pants out and show up.
ICE?!?!–ok, definitely watch for tweets here, dangerous driving.
BRR- see Baracus if you are interested
Weight In tomorrow at Death Valley for the Jan. weight loss challenge. You know who you are.