YHC wanted to give a warm welcome for our neighbors from Indian Land. Thanks to a humid morning along with a parking deck, running, and burpees; Bagpipe’s welcome was definitely ‘warm’.
The thang:
Run up hill to SW Ballantyne Monument; Circle
Disclaimer
– SSH x 30
– Peter Parker x 20
– Merkins x 20
Cross over to Ballantyne Village Monument; Circle:
– Imperial Squat Walker x 20
– Parker Peter x 15
– Diamond Merkins x 10
Mosey to Ballantyne Village parking deck
– Pax will run up to top of deck; stopping at every end for 5 Burpees. Once the gazelle’s reach the top and finish said burpees; they will circle back for the 6, and run through the circuit starting where the 6 is currently so all finish at the same time.
– Reverse down the deck with the same circuit but different exercise at each stop (10 Heels to Heaven).
– Since it seemed so easy for all; rinse and repeat back up the deck. At every stop – 5 burpees with progressive merkins (1st burpee – 1 merkin; 2nd burpee; 2 merkins…)
– Reverse down the deck but with 15 LBC at every stop.
Mosey to small neighborhood park – grab some wall.
– 20 x dips; 20 x decline merkins; 20 x step ups. Rinse and repeat.
Quickly get back to the cars for time.
Moleskin:
– Again welcome Indian Land. It was a pleasure leading you men. The IL Pax that I did identify were all out in front. Our cross border brothers are a strong group.
– YHC wants one your shirts – what a cool logo. One of the best in F3 Nation IMO.
– Bagpipe is getting HUGE – 34 today. Felt like a convergence. Incredible mix of vets and many new faces. – 2 FNG’s – one brought by Fire Hazard, and another by Mic Check.
24 turkeys got wild at Stonecrest.
The Thang
Mosey around the parking lot to warm up
Circle up for:
SSH X 20
IW X 20
Mountain Climbers X 20
Crabjacks X 20
Arch Merkins X 10
Partner up for 2 laps around the cinema with pain at every corner. For the first round, 1st planks at each station. The 2nd guy uses the plank for each exercise.
Corner 1 – Derkin X 20
Corner 2 – 1 leg lunge X 10 each leg
Corner 3 – Jump over partner, crawl under partner X 10
Corner 4 – Hop over partner’s legs (over and back = 1) x 10
Flapjack and repeat
Partner dips/sits ups X 20, flapjack, repeat
Mosey to the hill
Partner up again.
10 partner slap merkin, run the hill X 5
From the wheelbarrow position, partner 1 does 10 upright rows, flapjack, run the hill X 5
1 charge the hill via army crawl, 5 starjacks at the top
2 games of plank slap wars, best of 7. Loser does 5 burpees X 2
Circle up
On your six for a busted round of Guantanamo (perhaps ISIS infiltrated our ranks?)
Dolly X 20
Rosalita X 20
Human Proctractor
Ball it up, YHC took us out.
MOLESKIN
It was YHC’s second Q and I wanted to focus on partner drills. My favorites F3 mornings always include a healthy dose of 2nd F. It was great to see 2 new guys, let’s hope they come back and often.
Announcements
F3 Dads event tonight at Morrison Café
Be safe, check out getting a Road ID wristband
18 Pax gathered to see what was in YHC truck bed. Hello bricks!
Each pax grab a brick. Be glad I only have enough for one each.
Circle:
– SSH x 30
– Goblet squat (slow squat) with brick x 20
– Diamond Merkins with brick x 10. Hold / 6 inches.
– Mtn. Climber w/brick x 20
Partner up – Catch me if you can. 2 bricks one partner; 5 hand release merkins the other – run out Stonecrest at Chick-Fil-A – clockwise around and stop at Ballantyne Commons/Elm. Plank till 6 arrives.
Get your brick from your partner – Right arm high-leg; Left arm high-leg; 6 inches – Mic Check give me a 10 count.
Fast Mosey back to cars.
Ppls chair – hold brick out straight; up; R and L leg up / air presses x40
Partner wheel barrow with Merkins every 7 steps with bricks across parking lot. Flapjack
Lunge walk while passing brick between legs – down and back. 5 burpee penalty for dropping brick.
Jack Webb – diamond merkin with brick / air presses with same. To 7 merkins/28 air presses.
Mary: LBC, Dying Cockroach; Heels to Heaven; Flutter; Rosalita
20 Merkins OYO
Done!
-YHC has been super busy at work so I have not been able to post. As any committed F3 brother knows that is irritating. So I was intent on having an intense workout. Enter bricks with a mad Q wanting to inflict pain.
-Good to see Pig Pen out. I believe that it’s been awhile (sorry brother if you have been back a few weeks. See above.)
-I believe that the partner wheel barrow was equal parts liked and disliked. All good exercises have that quality.
-Pop Tart dropped his brick and got a 5 burpee penalty. YHC was laughing and dropped mine. That’s karma.
-Mic Check, Outback, and a few others sat their bricks down too as they thought everyone was to do burpees. No guys only you because your brick hit the ground. Laughter ensues.
-YHC almost had to defer to Mic check to finish Jack Webbs. At this point our arms were toast.
-Freely’s was his usual self. We all know what I mean.
-Wild Turkey got some Q practice in for tomorrow during Mary – He’s on Q at #F3RebelYell. Remember…”In cadence, and…exercise” He’ll get it.
(Posted on behalf of Morning After)
SSH Hops x25
Imperial Walkers x20
Mountain Climbers x20
Mosey to the speed bumps
Partner up, at each speed bump (5), handslap merkins x12.
Round 2 – at each speed bump, Squerkins X10 -get weird!
Rd 3 – Delivery truck interlude, so partner 1 in elbow plank while partner 2 runs backwards up the hill and does 5 squats.
Flapjack, rinse and repeat x 3.
Rd 4 – trucks clear, so Diamond Burpee x5 at each speed bump.
People’s chair with airpresses x 50
Back to the bumps – Lt Dans – to the first speed bump.
Plank and some yoga stuff.
Sprints to the next 4 speed bumps.
Mosey back to the parking lot
Merkin/Mary ladder – 10,9,8,7,6,5,4,3,2,1. Multiple merkins and mary exercises called out.
Finally, 4 teams had sprint off to finish the morning.
(posted on behalf of Cable Guy)
16 hung out with Cable Guy at Stonecrest.
Mosey around the parking lot to warm up
Circle up for:
SSH X 25
IW X 25
Mountain Climbers X 25
Mosey to back of Target speed bumps for:
12 Carolina Dry Docks OYO at 2nd, 4th and last speed bumps
People’s Chair on wall after completion
Mosey to next parking lot for:
Partner up. 1st guy does squats. 2nd guy lunge walks to middle of lot, turns and lunge walks backwards to end of lot. He begins squats and partner performs same to end of lot. Repeat back to starting side of lot.
Mosey to fountains for:
Partner up again. 1st guy performs incline Merkins on wall while partner runs around building. Flapjack. Second set perform step ups. Flapjack. Third set perform dips. Flapjack.
Mosey to next parking lot for:
Line up on curb. Bear Crawl to far curb, perform 5 Derkins with feet on curb. Bear Crawl back for 5 more Derkins on starting curb.
Mosey to parking lot for:
5 minutes of Flutter, Dolly, Russian Twist and High Plank alternating shoulder taps.
Announcements
Take out.
12 Pax received 2 brick coupons before embarking on 45 minutes of forearm annihilation. Today none will have grip strength, but don’t shake hands with them tomorrow.
The Thang:
Pax grab 2 bricks each. Get to know them; they will be with you the entire time.
Circle:
– SSH with bricks x ~ 4-5? Epic Fail
– Merkins with bricks x 20;
– LBC with bricks x 20 —-see a pattern?
– Diamond Merkins (brick vertical) x 10
– Diamond Merkins (brick horizontal) x 10.
– Flutter x 20
– Partner up – Catch me if you can. 4 bricks one partner; 5 hand release merkins the other – run @ outside to the right to 3rd set of stairs at top of lot. Plank
– Right arm high-leg; Left and leg —–with the rock Bananas!
– Wheel of Merkin at curb. 5,4,3,2,1
– Mosey with bricks in hand around right side all the way up to 5 ft. wall – up and over to plank.
– Bear crawl up to flagpole. —–much more fun with bricks.
– Mosey to staggered brick wall. Discharge bricks gently – Wall walk all the way to end; run to next wall and wall walk to end of that section. Exercise OYO until 6 completes. Sprint back for bricks.
– Per Bratwurst ~ ½ mile back to cars. We’ve got 15 minutes though – plenty of time!
– Fast jog around front of middle school.
– Partner back up – Catch me if you can. 4 bricks one partner; 5 hand release merkins the other – run @ outside to the right down to top entrance to the bottom lot.
– Partner wheelbarrow with merkins every 5 steps. Flapjack intermittent.
– Hold for Abacus to move car for student who’s spot we took. #earlybird
– Heels to heaven x 20
TIME
Forearm skin:
– YHC scoped out the AO Tuesday – what a huge area. Limitless possibilities – It’s a haul but worth the drive. SOB brothers need to post the dirty south more often.
– YHC didn’t pre-run every exercise with bricks to test whether we can actually do them. SSH didn’t work out too well.
– Several Pax complained that the wall walk was boring. Next time as a harder variant – don’t hold onto the top. Slide down 100% vertical and practice rock climbing. OR as I recommended – burpees.
– Some smart Q is going to find a truly terrible exercise with that staggered brick wall. I’ll post when you do.
– Tclaps for the one (Bratwurst I believe) who realized bricks can be used for hair-burners. Not sure Marvin Creek schools like our sidewalk chalk skid marks though. #graffiti
– Running with those bricks is not easy!
– Partner wheelbarrow’s are a personal favorite – with bricks it’s a whole new ballgame. YHC has 14 sets. So I can bring it to most all AO and handle up to 28 PAX partnered up. Hmmm. When is my next Q?
– Thank you men for letting me lead your AO. I really enjoyed it. Thanks for the great takeout Brat. We all need God’s helping hand.
Please continue to pray for all who are hurting.
Annoucements:
– F3 Golf signup is pretty much over. Enjoy! Incredible amount of funds raised for LEAP.
– CSAUP events ramping up. Keep up on twitter.
11 hard charging PAX + 1 hobbled site Q stood up to the elements so that our triceps would bulge out of our shirts all day.
The Thang:
– Mosey to open area – Circle – “I’m not a professional”:
SSW x 20
Crucible Merkins x 20
Carolina Dry Docks x 20
– Mosey back to Theatre:
– Deconstructed Burpee: 5 squats; 5 thrusts; 5 merkins; 5 thrusts; 5 jump squats / Then 4 of each movement / 3, 2, 1
– Partner up. Wheel barrow down to far side of parking (~40 yards). Every 4 steps – merkin. Flapjack back.
– Merkin ladder across same area.
– Ppls chair. Air presses x 50; Right leg up for 10 count/left. Right leg up and air presses x 25; left and x25
– Wheel of Merkin: 5, 4, 3, 2, 1
– Mary: LBC x 20; Dolly x 20; Rosalita x 20; Heels to Heaven x 20
TIME
Moleskin:
– YHC had to come up with some workout that wouldn’t put a strain on his calf that was injured while conquering the MudRun. Introducing “MerkinFest 2015”. Total Merkins ~ 345
– Positive feedback on the deconstructed burpee. Thanks to F3nation (Mongoose in Winston Salem) for the idea. It will be put in the rotation of truly aweful but awesome exercises for #F3RebelYell.
– Iron Horse came up with the Merkin Ladder – that might not enter the usual rotation until YHC gets stronger #hardas$#&t
– Not a lot of mumblechatter – all of us had our noses to the grindstone OR YHC was just trying to stay in his happy place.
– Good to see Prohibition out at RY – one more post and he’s added to the Q schedule (EH)
– Frack was in his wheelhouse today. He has merkins for breakfast.
– Truly great group of guys – YHC has really grown attached to the site and the brothers that frequent #blessed. Thanks to God, F3nation, and You for blessing me with the opportunity to lead.
Announcements:
– F3 Golf – there is a ton of swag available and why not hack up a nice golf course for free stuff and the opportunity to give back to F3F.
– Quarry Run this weekend – just in case running up a 13 degree grade tickles your fancy.
– Night ops half marathon at the Whitewater Center – for those who like to run…13 miles…in the woods…at night.
14 PAX fought through pollen allergies and skipped spring break to see YHC wheeze through a VQ.
The Thang
Mosey around parking lot in front of Regal.
COP:
SSH x 25
IW x 20
Slow Squat x 20
Mountain Climber x 25
Burp & Merk: Ladder to 10
Magic Number Sequence: A series of laps around the Regal Parking lot. 1 per lap with reps performed at three different places. The magic number of reps is set individually for each PAX prior to the lap… by timing how many reps each person could do in 15 seconds. End result is each lap involves 4 sets of a single exercise at a rep count that should challenge each person.
Heels to Heaven: MN x 4 sets
Carolina Dry Docs: MN x 4 sets
Jump Lunges: MN x 4 sets
LBC: MN x 4 sets
Crab Dips: MN x 4 sets
Mosey to top of Murderhorn.
Murderhorn Race:
Race to the bottom of Murderhorn and back. When first/fastest person reaches the bottom, everyone yells ‘turn’ and heads back up, no matter how far they are down the hill. Goal is to not get passed on the way back up.
Slow recover mosey back to parking lot.
Hill & Jump Sequence:
Partner up. Partner 1 climbs the hill, does 5 burpees at the top, returns. Partner 2 does jump rope (2 legs). Continue until team reaches 200 total jump ropes.
2nd Set. Partner 1 climbs hill, does 5 merkins, returns. Partner 2 does 25 jump ropes (left leg). Repeat with right leg.
Mary:
Flutter x 25 to end.
Moleskin:
Hard work by everyone. Particularly on the MN Sequence, where guys were flying around the parking lot. Crabcake claimed that “Crab Dips” were a tribute to him.
A few complaints from Big Tuna and Strawberry that a VQ should not be allowed to go to the Murderhorn, but grace was given and an excellent effort by everyone. It ended up being fun to all end about the same time… equally gassed. My apologies I can’t remember who got to the bottom first (Peaches? Beaker? Briscuit?)… cause… um… I was far enough back I couldn’t see it.
Jumping rope is a little harder when it’s cheap nylon rope from Amazon, but everyone pushed through.
Hope everyone enjoyed slight variations on the normal routine. Greatly appreciate the support and encouragement for my first time and the chance to lead and take-out a great group of men.
Announcements: Registration available for the F3 Golf Classic. Also pray for the guys doing the mud run this weekend.
15 prospects were invited to the 1st combine to try and wow the scouts. YHCoach had a perfect game plan. That game plan fell apart in the 4th.
Break into 3’s and spread out among 5 drill stations
40-yard dash: All about speed, explosion and watching skilled F3 athletes run great times. What the scouts are looking for is an explosion from a static start. (Over and over again after a 10 count) Plank
Bench press: The bench press is a test of strength – single of double KB, as many reps as the F3 athlete can get. What the NFL scouts are also looking for is endurance. Any YMCA member can do a max one time, but what the bench press tells the pro scouts is how often the F3 athlete frequented his college weight room (The Lodge) for the last 3-5 years. X 2. Spotter required. Plank
Vertical jump: The vertical jump is all about lower-body explosion and power. The F3 athlete stands flat-footed and they measure his reach x 30. Plank
Broad jump: The broad jump is like being in gym class back in junior high school. Basically, it is testing a F3 athlete’s lower-body explosion and lower-body strength. The F3 athlete starts out with a stance balanced and then he explodes out as far as he can. It tests explosion and balance, because he has to land without moving (until the next bunny hop down and back). Plank
Replacing 3 cone drill and Shuttle run will be merkins across agility ladders: This will test the F3 athletes endurance. He must Merkins across each rung of the ladder moving down one rung at a time. Pro scouts also look for form and listening to coaching. Plank
LBC x 25 between drill chang-overs x 2; Heels to Heaven x 2
Split group evenly for Obstacle course race.
Chatter required! This is football training!
Men; this is 110% the Moleskin:
– YHC wanted to hold a NFL style combine workout. The plan was well thought out, and it looked great on paper the night before. But games are not won on paper.
– Loogie is holding out on us. He can move very quickly.
– Merkin walks down the agility ladder is entering the rotation. YHCoach feels it was well received.
– What was a well made obstacle course didn’t quite work out – way too complicated and YHCoach even forgot the steps.
– I hope the prospects enjoyed it. YHCoach will polish it up and we’ll do it again this spring/summer.
– Thanks you men for letting me lead you in drills and prayer. YHCoach is honored and proud of each and every one of you fine men. I’d go into the trenches with all of you men.
YHC was hoping to lead a riveting round of snow angel dollies. The weather let me down but it’s not like any of us are surprised anymore. Well…5 of us weren’t. Disclaimer – if you fart sacked because you were scared of the snow – do not read further – real men at work here.
The Thang:
Mosey to lot beside old City Tavern.
Circle up:
– SSH x 40
– IW x 20
– Slow Squats x 20
– Merkins x 15
Mary under canopy: LBC; Flutter; Heels to Heaven
Mosey to speed bumps behind shops
– 20 Carolina Dry Docks – sprint to next
– 20 Merkins – Karaoke to next.
– Monkey Humpers x 20 – flapjack Karaoke.
– ?Merkins – bear crawl to next.
– Lungewalk to next
Ppls chair – right leg; left; 20 x air presses; various.
Mosey around to Fountain area
– Sprint to fountain – 20 x dips; run to shops; 20 Dolly
– Fountain – 20 incline merkins; shops – flutter
– Fountain – 20 derkins; shops – Protractor
– Rinse and repeat except step ups instead of derkins
Mosey to Theatre for Ppls chair – bad idea due to ice so audible.
Suicides instead x 2
Circle up for Mary side bends and we’re done.
Moley, Moley, Moley, Moley:
-I might be the only Q in the history of F3 to also be the 6 – awesome work from the men who know better than to trust our weather stations.
-Tclaps to Frack – I’ve seen him more the last few months than anyone. He’s ready to lead (hint, hint).
-Frasier get a pass due to his neighbor and fellow F3 – Fire Hazard explaining his valid excuse to miss. #goodcover
-Speaking of Fire Hazard – he’s been out a lot as well. Great work.
-¾ of Ole Dirty SOB – Mud Run team representing. Recognize fools!
-Next time #Devilsturn; #Peak51; #Meathead – watch our AO twitter for the weather report #talkingsmack