19 for a site Q led beatdown. Shovel Planted, Disclaimer given, No FNG’s
– Mosey to lot next to Firebirds
COP
– Merkins- x15, SSH x20, Mountain Climbers x20, IW x20, Squats x20
– Mosey to The Regal parking lot
– 17’s or 4 Corners: Each corner Merkins & LBC=17. Starting with 1 Merking & 16 LBC. Finish when you get to 16 Merkins & 1 LBC. Finishers go back and finish with the PAX
– Jack Webb Ab’s: Heels to Heaven x1 & LBC x4, Heels to Heaven x2 & LBC x8, up to Heels to Heaven x10 & LBC x40
Over to Strawberry
– Mosey to speed bumps behind shopping center: Karaoke right/left and run backwards between each hump. 10 Merkins at each hump.
– Break up into teams of 3 for grinders. One at top of hill; one across lot at sidewalk; one running in between. 300 LBC / 200 Merkins per team.
That’s turned out to be too easy so we added an additional 200 LBC and 100 Merkins.
– Double time back to cars for finish.
No Moleskin this time.
Annoucements:
– New bible study – DM Simba if interested
– Joe Davis Memorial Run – 1/9/15 – sign up quickly for the early bird special. Sign up regardless to support a F3 brother and a great cause.
– Thanksgiving Day turkey bowl. Get a team together.
17 Ballantyne Suburbanites went into Saturday morning weak and soft; 17 heartbreakers and lifetakers came out of the woods ready to eat concertina wire and piss napalm. Woe is anyone who cuts in front of us in the line at Starbucks!
This is what we did:
Mosey to lot next to Hotel. ‘Good morning’ was ridiculed as too soft so YHC did his best drill sergeant impression until Fireman Ed reminded me that not everyone works out at 6am on Saturday. In a lowered voice; we called out cadence:
Warm Up:
– SSH x 25
– IW x 25
– Mtn. Climbers x 25
Get in teams of 4 – acknowledge that Cadre: Big Tuna was the inspiration and idea behind most of this. I am just here to look good and ride his coattails. …And follow him as I don’t know the way.
Mosey around Lock Ness:
– 20 Dips and mosey to grassy area
– 2 lines for over/under – twice through to make sure we are all now nice and wet and cold.
Mosey to small obstacle course:
– climb through low and high parallel bars.
Mosey up and around and up a hill. Cross over road to lower Lock Ness – climb over ~5 ft wall.
Mosey up Ballantyne Corp. Place over Hwy 521 bridge.
– Slalom trees all the way to Aloft.
Mosey up and around to arrive back at Ballantyne Commons Parkway. Attack the sleeping wimps that live in Ballantyne Country Club – off Lederer Drive. Cross over Community House to have fun in the woods.
Run/walk/survive the trial through the woods that will be future retail before anyone can blink. This part is fun – dark and spooky.
Hightail it back to The Vine as there is no time left. Partner carry part of the way.
Moleskin:
– As mentioned above – Big Tuna should take all the credit for this successful jaunt through the woods.
– 4.5 miles covered today at a high pace. Only ran over 5 minutes! You are all welcome.
– Tclaps for Peddles for keeping up and pushing hard. This was a hard workout and he kicked butt.
– Great to see Mic Check. Ole Dirty SOB’s will mollywhop your old team Dirty SOB’s in your honor. Yes that is a word, and yes that will happen. MT will be there taking pictures for all to see.
– Tclaps for Wingman for showing us all the ‘trail’ through the nice acreage of woods in development central. Enjoy it while it lasts as I expect to see it developed before too long.
– Is Run Stopper even human? Humans get tired; not sure Run Stopper does.
– Thank you for letting me lead. Special thanks for Tuna’s directional prowess and great ideas.
Announcements:
– Next week is the Mud Run. The Pax who are running know that already.
– B-Vo (John Cash) is a vet, MBA, and marketing professional. DM me for his contact information if anyone knows of companies that might have an opportunity for this top notch marketing professional.
– Purple Haze and Simba are starting a new bible study group around Wednesday lunch time. DM them for details.
21 Pax (including FNG – Coyote Ugly) enjoyed a cool Thursday with my brick collection. Maybe one day I’ll take them out of my truck and spare the pax a day of coupons; but not today.
The Thang:
Mosey to lot in front of Smoke – Circle and disclaimer:
– SSH x 20
– 5 Burpees OYO
– Heels to Heaven x 20
– 5 Burpees OYO
– Imperial Walkers x 20
– 5 Burpees OYO
– Dolly (hands behind head) x 20
– 5 Burpees OYO
Mosey back to Truck for a brick paver per person
Mosey to front of Theatre
– Lung walk with passing brick between legs each step. If you drop the brick – all pax do 5 burpees.
– 5 rounds of burpee penalties later we planked until the 6 arrived.
Mosey to side of Smoke
– Merkin ladder small lot from 15 down to 1. But we had to audible to end at 5 because I was afraid that I wouldn’t make it. I believe all pax were thankful.
Mosey to theatre for people’s chair
– Raise and hold bricks for 10 count
– 25 count air presses
– Hold bricks for 10 count
– Raise right leg – 25 count air presses
– Hold bricks for 10 count
– Raise left leg – 25 count air presses
– Hold bricks for 10 count
– 50 count air presses
Mosey to hill for 4 stop suicides with brick in hand – Rinse and repeat.
Return bricks and Mary:
– All 20 count: LBC, Freddy Mercury, Rosalita, Flutter, Russian twist, Protractor
Time
Moleskin:
– I really enjoyed leading you men today. I have continued to miss more workouts than posts so it was great to be out there. F3 is truly more than just a workout; the fellowship and brotherhood are something special. We are typically not a mubble chatter group on Thursdays, but we all enjoy each other tremendously – probably why we’re averaging great numbers on a week end and week out basis. Good to see some newer faces – we’ll get you guys leading before you know it. The upcoming Q schedule has some great upcoming leads – can’t wait to see what’s in store. Thank you for letting me take us out and pray for our F3 brothers in Columbia, and anyone who needs a helping hand.
Annoucements:
– Trip down after workouts to help Columbia brothers who had major damage. If you cannot make it, please donate to the gofundme site. Go to website for link.
12 men decided not to taper for the BRR. We won’t mention that only one of us was actually running in the BRR.
Check out the time – we’re late!
What we did; aka Tha Thang:
Mosey to Theatre and Circle:
– SSH x ??? – Lost count laughing at Freely’s. It was @ 40 though.
– Merkin x 10
Mosey to Murderhorn:
– Suicides using the street light as our lines.
– 50 LBC upon completion at top and return to pick up 6
Mosey to bottom – karaoke/high knees/butt kickers; at bottom jailbreak to pick a lifting rock
– 40 x TR specials – run down to bottom of the hill and back. Pick a heavier rock.
– 40 x overhead presses – run down to bottom of the hill and back. Pick a lighter rock.
– 30 x arm raises. Return rock; and run to bottom of the hill. Plank.
Run up the Murderhorn with 5 burpees at each street light.
Mosey back across to Theatre for Ppls chair
– run through a series of alternating air raises; left leg raised/right, etc.
Mary to the end
– Instruct Pax to try and not sit of hands but instead keep them interlocked behind head. Ran through 6-7 Mary exercises at 20 reps in cadence each. Finish with 20 merkins with the suggestion of Freely’s.
skin del la mole:
– Haggis is equal parts beast and crazy. No taper and will still out run most F3 pax. That’s the beast part. Running the BRR but not yet tapering; that’s the crazy part.
– Fire Hazard was out front about the whole time. Muddy SOB’s picked up an all pro free agent…it still won’t matter though!
– I saw quite a few peddles during the TR special. YHC thinks we need more bicep work.
– Freely’s makes working out at 5:30am much more enjoyable. No one will hear quality chatter like that at the YMCA.
– Poptart was getting it done. Great work. I noticed he and Wingman and Fire Hazard never sat on their hands during Mary.
– Linus is getting better really quickly. Rip Curl keeps coming – great work guys.
– Sorry for the running Icky. I wasn’t lying about disliking it. Just couldn’t think of anything else on the fly since that’s
all we have done at every workout for BRR training.
– POP is quiet. You must not do a lot of public speaking!
– Thanks to Squid for taking us out.
– Last but not least is Big Tuna. He’s an OD SOB – nuff said.
– Thank you for the privilege of letting me lead.
Posted on behalf of Morning After: No title, Intro, or Moleskin; but a plug to run a 10k for a good cause.
The Thang:
Side Straddle Hops X25
Imperial Walkers X20
Merkins x10 (I hear some chuckles) so hold it, then X9 (who’s laughing now?), x8, x7, x6, x5, x4, x3, x2, x1.
Mosey to the spot
Slaloms up the hill, through the trees with an exercise after each round:
Round 1 – 20 dips on the curb
Round 2 – 10 burpees
Round 3 – 25 Carolina Dry Docks
Round 4 – 10 Burpees
Round 5 – 20 dips
Partner up for a set of 100, 200, 300
Round 1 – Partner 1 runs, Partner 2 does merkins – flapjack until team hits 100
Round 2 – Partner 1 runs, Partner 2 does LBCs – flapjack until team hits 200
Round 2 – Partner 1 runs, Partner 2 does Hallelujah Squats – flapjack until team hits 300
Stay with you partner
1 round of Partner pushes across the lot, flapjack
1 round of Partner pulls across the lot, flapjack
Circle up for some Mary
25 LBCs
20 Russian Twists
10 Pax called out angles for the protractor, each with a 10 count hold
15 Backscratch toe taps
Finally, broke into 4 groups and finished with a relay sprint.
Mosey back to the start.
Moleskin: N/A
Announcements:
Hit the Brixx race on 9/12 – supports Hospice & Palliative Care Charlotte Region’s pediatric hospice program (aka Kids Path). Good fundraiser for a good cause. I’ll be doing the 10K – an hour of running is nothing compared to what these terminally ill kids face daily. If anyone would like to join me, I would welcome it. Thanks!
(Posted of behalf of Camacho)
18 faithful pax posted at rebel yell this morning screaming for an old fashioned beat down.
The thang:
Warm up; 30 sidle straddle hops, 20 imperial walkers, and 20 mountain climbers
Variation on 7’s at the hill next to Target. 7 up and down runs, with runs up the hill backwards. First man done counted until the last man finished
Like my momma always used to say, “in order to forget the pain on the quads, make the shoulders burn”…the pax heeded the advice of my momma by enduring a burning set of jack webbs, to a count of 40 arm raises
Variation of 7′ s one more time
Merry. First nine men called out an exercise and led the pax through a count of 28 reps (the number of reps representing the time it took between the first and last man on the 7’s.)
Mosey to light posts near fire birds.
12 merkins followed by a short mosey to the next light post. Repeated 12 times
Suicides to each lamp post followed by a jail break back to home base
10 merkins followed by a 10 count at 6 inches
5 merkins
18 men gathered to work themselves into a finely sculpted piece of kick a*s. No cutesy coupons or venturing into new territory today; just a simple beatdown.
What we did. Tha Thang:
– Mosey in a circle around parking area in front of theatre – karoke, backwards, slide.
– Circle up/Disclaimer:
SSH x 40; 5 burpees OYO
Heels2Heaven x 25; 4 burpees OYO
IW x 20; 3 burpees OYO
Low Slow Squat x 20; 2 burpees OYO
Merkins x 20; 1 burpee OYO
– Mosey to grassy area in front of hill for Grass Drills (run in place with knees high). Warning provided to PAX – No feet dragging or punishment ensues. While running in place, YHC calls out numbers 1 or 2 or 3 for said exercise then start back running in place.
Call out ‘1’ – drop and 5 merkins.
Call out ‘2’ – drop and 5 crunches
Call out ‘3’ – run up to top of hill and back down
– Mosey to Fountain and partner up. Each team – 300 dips; 200 crunches; 100 jump ups/step ups. Partner 1 does exercise while partner 2 runs around building.
– Indian run back to theatre
– Peoples chair – various leg raised with air presses x 25
– Mary – random exercise called and cadence by Pax around the circle. Tried to incorporate Pax that have not led or have only led a few times for them to get used to leading cadence.
Moleskin:
– YHC hadn’t done or participated in workouts at Stonecrest involving partners and the fountain in a while. We’ve been getting away from the bread and butter of this site and have been getting too cute with bricks and ventures down the Murderhorn. Time to get back to basics.
– Is my watch off by 2 minutes or is Chippy’s? …And Poptart’s? …And Go Daddy’s? Seems like I’m in the minority. We’ll just end 2 minutes early.
– Speaking of Chipotle; Tclaps to the ribbing YHC received. That’s a part of what makes working out at 5:30am in the morning better than the Y – having (making) fun with/at friends while making each other stronger.
– Mighty Mite has a good memory. YHC’s workouts must make an impression on him. Post Rebel Yell more to get in on the inside jokes.
– Vineyard worked his tail off today – great partner brother. No comment on the 8 step…7 step…6 step burpees during Mary.
– Good to see Peaches out at Rebel Yell. YHC hasn’t seen him in a while.
– Been seeing Goonie in the gloom a lot. Love to see newer Pax posting regularly. Now if YHC can get back to that…
– BB posted a little over 24 hours after the workout. I’m working on getter quicker at that for my Big (little) brother Purple Haze. If you don’t know what I’m talking about get on Twitter and join the Twitting fun.
Annoucements:
– This Saturday at Stonehenge – Dredd and OBT leading the charge. Should be epic.
– A little crazy? Want to see what the 2nd F is all about? Do a double down and fly over to the #Bugvergence at Day Zero. You won’t want to miss this. Seriously.
– Southern Discomfort. Sign up so you can drink water.
5 Pax plus 3 in spirits didn’t let an all night bender at PNC Pavilion keep us from sharpening themselves with paver bricks and a concert worth of running.
Here’s what we did – the Thang:
Strawberry Q
Mosey to Basketball Court
SSH x 20
IW x 20
Split up – one Pax in each corner:
1st corner – brick/merkin agility ladder
2nd corner – diamond merkins w/bricks
3rd corner – Flutter press with brick
4th corner – dying cockroach with brick
Rinse and repeat.
Teddy Q
3 sets of suicides on the basketball court to warm up
frontwards
backwards
side to side
Mosey to the hill for some hill work
5 sets of backwards up the hill turn and run 20 yards for 5 burpees.
Repeat 5 times
Mosey to the front of the school
7’s – 6 jump ups / 1 merkin
Strawberry Q
Mosey down to truck…basketball court to collect bricks
Back to side of school for peoples chair: Arms out front with bricks; air raises x 20; right leg up and air raises; left leg up and air raises.
Partner up for brick wheelbarrows – Start at one end of the school (side) traverse to other end. Flapjack and back. Frazier for lunge walk / brick.
Brick Shot (brick version of snapshot) – Squat and shot put brick. Broad jump; then lunge walk. up and back between trashcans.
Teddy’s Q
Track work – 2 times around
1st loop- Indian run around the track.
2nd loop – Mosey to each corner; 5 burpees (20 total)
Ab work:
Dolly x 10
Flutter x 10
Freddy Mercury x 10
Crunch x 10
LBC x 10
JLo x 10
1 minute plank
10 merkins
Moleskin:
– Great work by all Pax; but special shout out to the 3 that pulled the all night rave at PNC. Bananas gets a pass this time.
– For the hard chargers; YHC and Teddy thought that breaking the workout up in 15 min. intervals for strength and cardio would be well received.
– Small but great group today…including our dear S. Charlotte leader who actually did most of the exercises so we must have had a good mix.
– Good to see Frazier mending well. Glad the bricks didn’t cause a setback or there would be some angry BRR runners at YHC.
– Teddy’s free agency ended with a sweetheart deal from S. Charlotte’s BRR all stars. Terms not disclosed by press time.
– Had a lot of fun splitting Q; and leading this AO. Thanks for TR for the great sendoff.
Annoucements:
– BUGVERGENCE!!!!!! If you’re in town you cannot miss this. It’s going to be much better than Dirt Bunkley or whoever was playing Friday night at PNC.
11 men either read the pre-tweet and wanted to visit a new area within our AO or didn’t read twitter and showed up anyway.
Warm Up:
– SSH x 50
– 5 Burpees OYO
– Merkins x 25
– 5 Burpess OYO
– Squats x 30
– 10 Burpees OYO
– Flutter x 30
The Thang:
– Mosey to Chick-Fil-A; regroup. Fast mosey to Elm/Ballantyne Commons. Flutter until 6 arrives. Mosey to Ballantyne Trace / Forum Ave.
– 11’s – Squats at top; CCV at bottom (both sides).
– Mosey back to parking.
– PPl’s Chair – right leg raised with 50 air presses. Left leg raised with 50 air presses.
– Mary – Heels to Heaven.
– Done.
Moleskin:
– Never ventured to Ballantyne Trace Ct. area – YHC thought 11’s would be a good idea. They were but equally terrible = success.
– Poptart advised we wet 3+ miles. Not bad mix of bootcamp and distance.
– It’s getting humid!
– Good to see some newer guys becoming regulars – Hammer, Bucky, Smash. Won’t be long until you men will be leading!
– Continue to keep those who have had loss in your hearts and prayers. Specifically Gentry Eddings of Forest Hill.
– Always a pleasure leading a great AO.
As I stumbled through my second Q, I awakened my inner Peyton Manning to call audibles, while utilizing my retaining wall scraps from my backyard. The original plan was modified due to either my terrible memory, or workout being much harder than anticipated. Partner up and grab a block from the retaining wall.
Warm Up:
Mosey over to front of theatre for COP and disclaimer.
20 SSH
20 IW
20 Merkins
The Thang:
Mosey over behind Target for some suicides and block work.
Partner 1 runs to the first speed hump, Partner 2 performs Monkey Humpers. Flapjack.
Partner 1 runs to the 2nd speed hump, Partner 2 performs shoulder press/tricep extensions. Flapjack.
Partner 1 runs to the 3rd speed hump, Partner 2 performs Lunges with blocks. Flapjack.
Partner 1 runs to the 4th speed hump, Partner 2 performs shoulder press/tricep extensions. Flapjack.
Partner 1 runs to the 5th speed hump, Partner 2 performs squats with block. Flapjack.
Partner 1 runs to the 6th speed hump, Partner 2 performs curls with block. Flapjack.
Total mileage covered during suicides: 1.5 miles.
Mosey back to the front of movie theater and circle up for a set of Super 21, so I thought.
Super 15 (formerly known as Super 21): Do 1 merkin followed by 1 LBC; 2 merkins / 2 LBCs; 3 merkins / 3 LBCs, etc., etc. ……. up to 15 merkins/ 15 LBCs (total of 120 merkins and 120 LBCs). Inserted, Squats x 21 after Super 21 #10)
Finish up then one lap around the parking lot for Partner 1, while Partner 2 completes Russian twist with block. Flapjack.
Head back to parking lot where we parked for one round of Mary: Can Opener x 10 on both legs.
Moleskin:
I am still fine tuning the cadence, while trying to be creative with the workout. Obviously getting too creative can be more confusing, than beneficial. Thanks Hopper for having me break down the suicide exercises elementary style for everyone. (I don’t even think I knew what exercise I was calling out). As we circled for a round of Super 21s, which none of us had tried before, it was apparent that 21 is a tough number to achieve. I even threw in a set of squats to allow for some recovery, but as we continued with #11 of the Super, I started hearing mumblechatter from the Pax to make the pain stop. I was more than happy to oblige, as my arms felt like noodles. I tried to stop at 13, but the Pax pushed me to stop at 15.
Thanks Hopper and Ickey Shuffle coming back to Rebel Yell to get a good beating from my workout. Also, we had an FNG. Van Down by the River, aka Foley. Thanks for joining and hope to see you next time.