4 Pax stepped out into the humid morning air ready to see what this week’s edition of The Brave had in store. Spoiler alert, it had over 4 miles with lots of various things thrown in the mix.
Half hearted disclaimer since all 4 were seasoned vets and we were off down Ballantyne Commons. Bang a left into Thornhill and continue into the tennis/playground area for a standard warmup. Mosey down to the rockpile to grab a lifting rock. The Murderhorn half pipe suicides worked like this:
20 each of curls, overhead presses and tricep extensions with your rock
Run to the furthest light pole at the top of the Murderhorn for 15 merkins
Back down to the rock pile for 25 squats with your rock
Run the other direction of the Murderhorn, towards the playground for 25 LBC’s
Repeat going to the next to last light post up the Murderhorn, etc. etc. etc. for 4 total circuits
What goes down must go up so we headed back up the Murderhorn stopping at every light for 15 jump squats then moseyed down Elm to Ballantyne Commons. At this point we were at about 3.5 miles with 1 mile to get back to launch and about 8 minutes to do so. YHC called 10 lunges (R=1 L=1) at every turn cut in. Wingman didn’t think we would make it in time. Happy Meal stated that the Q has to do 10 burpees for every minute over 6:30. Oh ye of little faith. Turns out they were right and we made it back at 6:32.
Great group making an absolute suckfest of a workout bearable. I had a feeling that it would be rough, at least for YHC, but the hustle run back after the half pipe suicides was unexpected and a gasser. I told the group that I stole the idea from a workout that Teddy did at Nightmare on Elm with something similar. That following Saturday Mic Check told Teddy that his workout was the first to make him take a nap when he got home, so I figured that it must be good enough for The Brave. Also, it was suggested to rename that exercise the Mic Check Sleeper Hold. I owe the crew 20 burpees for being 2 minutes over. I didn’t have it in me at the time.
Thanks Taco Stand and Sweetwater for the opportunity to lead and for overseeing the beaut that is The Brave.
YHC headed south to Q at the Arsenal, the premier Thursday morning bootcamp in Indian Land. YHC arrived a little early to do some scouting of the AO and passed Atlas and Brexit pre-running. I rolled down the window and yelled some form of encouragement to which Atlas and Brexit completely ignored YHC. Apparently they get catcalled on a regular basis during their pre-runs so it was nothing out of the ordinary for them. At 5:28 General rolled in to make 4. 5:30 on the clock so YHC began his disclaimer but what’s this? Cobbler rolling in on 2 wheels to make it 5 Pax. Disclaimer completed and we were off.
Mosey around the school to the playground area for a standard warmup. Then partner up. P1 runs to the monkey bars for 10 pull ups while P2 does an ab exercise and flapjack. 3 rounds of this with 10 pull ups each time and ab exercises consisting of flutter, J-Lo and box cutters.
Then we were off to run some hills. I know there are several hills at the AO so I asked Brexit which would be the best. This may have been a mistake as the hill that Brexit took us to was b-r-u-t-a-l. At this hill YHC called a triple nickel of 5 burpees at the bottom, 5 Carolina dry docks at the top for 5 rounds. The hill has a false top to it. The first level is fairly steep and when you think you at the top where it flattens out, you realize there is a 2nd level that is steeper than the first level. This was tough.
Once all had finished this suckfest we headed to the high school parking lot. Partnering back up P1 bear crawls towards the end of the parking lot with a merkin at each parking spot. P2 runs to the end of the parking lot for 5 wide arm merkins then runs and flapjacks with their partner, picking up where they left off. Keep this going until the guy bear crawling reaches the end of the parking lot.
Head back to launch with about 8 minutes left. First up is a 5 man round of Abe Froman (see Bagpipe backblast from 4/13/21 for an explanation of the Abe Froman). The 5 man goes faster than the 11 man version and leads to more merkins and less planking. General made quick work of the rest of us and took the title belt on this morning. We finished up the morning with each guy taking turns calling a Mary exercise.
As always it was an enjoyable time down South. If you have not made it out to The Arsenal I suggest going at least once. It is a fun AO and good to change things up some. The hill was an
unpleasant pleasant surprise and will remain in the Q bag for YHC. YHC was unoriginal pulling the Abe Froman out twice this week but it is such a good finishing challenge to burn everyone out and who doesn’t love a competition. Good mumblechatter throughout and great to catch up with some guys that I don’t get to see on a regular basis.
11 Pax kicked off their Tuesday with a little visit to the gloom. At 5:30 disclaimer was given and off we went.
Standard warmup by the hotel near Loch Ness. Then over to the rock pile for a lifting rock. Carry said lifting rock to the parking lot where the fitness trail kicks out behind the Campbells building (I think). Pretty meat and potatoes workout here, do the exercise and then run to the end of the parking lot and back, do next exercise and then run to the end and back, so on and so on.
25 bicep curls
25 overhead presses
25 tricep extensions
25 bent rows
After this we did a set of “7’s” bicep curls.
Repeato on this set but now with reps of 30 and another set of “7’s” after this set. The boulder that Midriff chose was adding a level of difficulty to this that the rest of us did not endure with our average sized rocks. Others took turns with Midriff’s rock…Rousey and Tagalong I believe.
Carry your rock back to the rock pile for the final set of “7’s” then place the rock back ever so gently. Next we were off to the fountain area between the two office buildings in Ballantyne Corp Park (sorry such a generic description of locale but I have no idea what companies are in those buildings to provide reference). Each corner was a different exercise, complete the exercise then run to the building on your side and back working around the corners clockwise.
Corner 1 = 15 derkins
Corner 2 = 25 dips
Corner 3 = 15 incline merkins
Corner 4 = 15 box jumps
After everyone was done it was 25 out and in’s on the wall.
Mosey back to launch with a few minutes remaining which meant just enough time for a visit from Abe Froman. Abe Froman is of course the sausage king of Chicago but also the inventor of a diabolical merkin challenge. Pax get in plank in a circle. First guy does 1 merkin, then the next guy for 1 merkin, then the next guy for 1 merkin all the way around, over and over until everyone drops but the last man standing. If you get out of plank or can’t do a merkin when it is your turn you drop and are out. This was a fun event with 11 guys and came down to a showdown of wills between Rousey and Mic Check. Mic Check eventually outlasted Rousey and was proclaimed the Abe Froman champ for the day.
Great crew out there on this morning. Lots of good mumblechatter and the lifting portion seemed to give guys a chance to catch up with each other. It started early when just about every one of us made a joke to Tuck referencing the fact that he just missed the Swift crew and could still catch them. The razzing continued with the warmup when Frehley’s stated that my SSH cadence was too slow at which point I slowed it even further #stubbornassQ. Then when instructing the Pax to stay in plank between warmup exercises YHC told the group “Stay!” Too much training of our 2 young dogs I suppose. This of course led to many jokes about leading the Pax around using dog treats and dog calls. Might be a good idea for a future Q. Maybe set up some flaming hoops to jump through or sprints to catch frisbees in midair. Circuit City has been working hard and it shows, he was at the front with Tuck and Mic Check on the rock work. Jerry World is a sneaky deadly combo of strong and fast. It must be from those referee/umpire days. I can’t wait to see how well he does at the upcoming CSAUP’s. Great to see Cable Guy back out in the gloom and working back from an injury. He hasn’t missed a beat. I wonder if Rousey’s showboating by doing multiple merkins instead of the 1 merkin during the Abe Froman did him in against Mic Check. As noted earlier, Midriff took the red pill (and his Wheaties) and used a man’s rock during the rock work. Now that Cooter is a #runner and doesn’t break a sweat during the running portion of a bootcamp it was good to get his hands dirty again. Tagalong, appreciate you mentioning a couple of times post workout how much you enjoyed the workout. Even though it is because of the Pax that were there and made it fun, it’s still good as a Q to hear when guys enjoy the morning. Good push by everyone out there and the rock lifts served their purpose, at least for me, as my arms were sore the next day.
YHC was on the schedule to clock in as this week’s bartender at Last Call. Being my first time at Last Call I did not know what to expect. I did not know if it was going to be more Tom Cruise’s cinematic masterpiece “Cocktail” or the culture defining “Coyote Ugly”. Once Posse and Noonan saddled up to the Marvin Ridge watering hole I knew that it would be neither of these. After discussing the Spring Break exodus that everyone was on this year and inquiring if One Star had even posted at Last Call yet, it was time to get going. As a SOB’er in Waxhaw land YHC tried to follow the local customs so as to not offend the natives and a clumsy attempt at DiCCS was given.
After a short mosey and a standard warmup here is what went down.
While scouting the AO YHC noticed a paved walkway from the parking lot to the front of the school that had a few set of small stairs. And at the front of the school there are coincidentally several benches. So for starters YHC was going to have guys pair up. P1 run up the walkway and stairs to the front of the school, do 18 dips (in honor of the Masters) and run back. P2 does flutter until P1 returns and flapjack. Seeing as there was only 3 of us YHC told Posse and Noonan to stick together and I would be the odd man out. As I was heading back from the first run I pass Posse who tells me he is turning it into a grinder. I laughed with Noonan as I returned that Posse was Q-jacking me but it was actually a good idea and worked out better. We did this for 3 rounds and then did another 3 rounds substituting in derkins and heels to heaven.
After this was done we moseyed to a corner of the parking lot where YHC had set up 4 cones in a large square. The object of this was to have 4 groups of Pax cycling through the exercises listed at each cone with one of the cones acting as the timekeeper. This would obviously have been difficult with 3 guys so we stuck together. Starting with cone #1 which was the timekeeper we ran a lap around the drive thru lot in front of the high school. YHC asked if anyone had a watch to time us upon which Posse stepped up. We ran this lap in 1:45 which was then our time to spend at each of the other stations. The other stations consisted of Cone #2 = hollow body hold, Cone #3 = merkins and Cone #4 = 4×4’s. As we got going YHC quickly realized that 1:45 straight on each was going to be a tall task so we broke them up in half with a short rest in between.
We had enough time to go through the cone circuit twice with about 3 minutes to spare. Time to head back to launch and Posse asked if we needed to grab the cones. Nah, YHC replied I’ll grab them on the way out (maniacal laugh in my head). We mosey back to launch at which point YHC exclaims “Now sprint back for the cones” which actually led to Posse calling me a bastard…a badge that I will wear proudly with honor. This time return to launch for real, 1ish minute of plank and finito.
I thoroughly enjoyed getting out to this new AO. And while I get to workout with Posse and Noonan from time to time it was great to workout with them in a smaller gathering like this. A few cursory observations from the morning.
Thanks fellas for putting in hard work and pushing me to as well. And thanks to Noonan and One Star for allowing me to man the bar at Last Call.
To follow is a backblast for The Brave but wait…stick around and you get a Snooze Button backblast for free!! Frehley’s was the Q for Snooze but he called his shot and said that he is too old to write a backblast (his words not mine) so I will include one. Read on to see why it is not a big deal.
The Thing (Brave edition)
Mosey to the parking lot behind AAA for a warmup consisting of IW, SSH, LSS, Morrocan Nightclubs, Mtn Climbers, 6 inches into Peter Parkers.
Time for some shopping for office space. Run down the supersized office parking lot that runs parallel to Community House. Stop at every office building on the right with a door and drop for 10 merkins. Continue down Community House with 2 squats at every other street light to the 485 bridge. Here knock out 10 derkins, run to the other side of the bridge for 10 more derkins. Finish out the Community House jaunt with 2 squats at every light (big or small) and that gets us to our destination of Endhaven Elementary.
Here YHC noted that luckily we are beginning to be able to add more exercises back into our rotation and YHC has missed pull ups. So partner up. P1 runs to the playground for 8 pull ups while P2 does dips at the circular tables then flapjack. Repeat for 3 rounds. Next up P1 for 6 pull ups while P2 does incline merkins at the tables. Repeat for 3 rounds. Was going to take it down to 4 and 2 reps on pull ups but it was time to move on. Gotta get those miles in.
Quick mosey to the parking garage across Community House. Here we built a parking garage ladder and did it together. Run up to 2nd level together at a fast pace and 10 diamond merkins at the top. Then down the stairs and collect at the bottom with some mary until the 6 joined. Then up to the 3rd level stopping for 10 diamond merkins at the 2nd level and 10 right hand staggered merkins at the 3rd level. Down the stairs gathering for mary. Finally up to the 4th level with diamonds at 2, right hand staggered at 3 and left hand staggered at 4. Down the stairs gathering for mary.
Back towards launch doing the same variety of exercises that we did on our way down except 10 plank jacks when office shopping. About 5 minutes left and still needing about 1/3 mile to hit 4 miles so around the parking lot we did shuffle left, run backwards, shuffle left and forward. Then back to launch running some 3 man weave between the street lights. 4 miles obtained, 1 minute elbow plank, finito.
Moleskin (Brave edition)
Nice work out there by all. The goal was to get the 4 miles in but still really hit the upper body. As Sweetwater pointed out we weren’t doing leg day, but regardless what we were doing he was crushing it. I was glad to find a spot where we could get some pull ups in…they have been missed. Nice catching up with Gruden and looking forward to training with him for a half marathon that he somehow agreed to while doing pull ups. Great conversation with Rousey about how F3 has helped both of us get out of comfort zones and become better at planning and leading. That is what it is all about (and getting in shape at the same time). Is it me or does every backblast have a section noting where Soft Pretzel led the way the whole time? Well here’s another one. Wild Turkey was calling where we were going and exercises we were doing before I did. Get outta my head man. Jazz Hands is back at it after having a newborn and it didn’t take him long to get it back. Apologies that I did not get to catch up with you much this workout but great to have you out. Taco Stand, Wingman and Midriff are pillars of SOB that not only lead the way physically at workouts but also lead the way in growing our region. Thank you for all you do.
The Thing (Snooze Button edition)
Basically the same thing as above but take away the parking garage ladder.
Moleskin (Snooze Button edition)
Frehley’s ever the F3 OG easily navigated a last minute need to Q and basically made up a great Q as he went. And this despite Wingman trying to throw him off with mumblechatter which included Rousey-like counting during COP. 3-Way may need to get a new clock because he has hit the Snooze Button hard all 3 times. Lots of 3’s there. My friend, your conditioning is already much improved in just 3 weeks. I can’t wait to see where you are in a couple of months. You will be doing marathons in no time. Mighty Mite was given a “A” by Frehley’s for doing the in-and-out ab exercises the hard way. Then had the grade moved down for refusnik on several curb exercises called by Frehley’s. Market Timer gets props for leading the charge for a later workout which has definitely provided a new spark.
So YHC’s creative juices are not flowing this morning so sometimes a BB title just needs to call it like it sees it. A solid 11 Pax showed up including Hops who had HC’d to YHC the night before. Good to see you Hops, it had been a while. A couple of guys inquired about Madame Tussaud’s whereabouts since he had HC’d the night before as well. Apparently like a married woman who would rather catch up on “This is Us” as opposed to other evening activities, Madame let YHC know that he was up with a headache and would not make it. Seeing as he is on the other side of Covid, Patent Pending and I decided to give him a pass this time. YHC slow played the disclaimer a bit waiting on stragglers and a couple of other guys who had indicated that they were posting, but at 5:31 Chipotle basically said he was starting out with or without us. Big Tuna let it be known that he was finishing at 6:15 and would not make up YHC’s disclaimer delay on the backend. Fair enough. Off we went.
Warmup in the HT parking lot: IW, Potato Pickers, Hillbillies, SSH, Mtn Climbers into yoga stretch. YHC instructed Wingman that it was pertinent to place the foot on the outside of the hand and not inside. Makes a huge difference I am sure (insert eye roll emoji from Wingman here).
Now that we were warm time for the main event. Mosey to the bottom of the Uwharrie Bank parking deck. Here we would do a triple nickel adjusted for inflation. 5 donkey kicks at the bottom, run to the top for 5 burpees then repeato with 10 reps and repeato with 15 reps. Thanks to Wingman for leading the finishers in LBC’s while everyone finished. Nice work all in finishing these out.
Now on to the rockpile at the office building next to Ballantyne Commons and everyone grab a lifting rock. Count off in teams of 3 for some variation of grinders. 1’s stay where they are and do curls, 2’s walk to the end of the parking lot by the street light and do tricep extensions and 3’s walk from one group to the next holding rocks overhead in rifle carry. Big Tuna made a great call that we start on the other side of some water on the parking lot that whether it was frozen or not would be slippery. Way to look out for the Pax and keeping the Q safe from litigation. Once the rock rifle carriers got to a group the groups flapjacked so that each group rotated through each exercise several times. A few minutes of this and YHC called time and switched the exercises up to be squats and lunges with rocks. The third group still rifle carries between groups. A few minutes of this and it was time to put rocks back gently exactly where we found them and start back to launch.
Part of the group made it across Rea while the other part held back waiting on a car to pass. Those of us who made it across settled into some Al Gore while the remainder crossed. Still holding Al Gore and still waiting…no cars but still no sign of the rest of the group. At this point we realized they may or may not have intentionally been holding back to see how long we would hold Al Gore like idiots. Eventually everyone crossed and we continued. One last stop at the wall by Firebirds for some wall sit and air presses. YHC counted 50 at which point some guys stopped thinking that was it but what’s this…YHC still counting air presses so back on the wall to keep it going. Was going to stop at 60 but Wingman asked “What are you doing?” so YHC added a few more for talking in class. Finished mosey to launch where Regal had not paid the light bill and darkness had settled in.
Solid work by all. Hopefully everyone got a good workout in as YHC tried to hit a little bit of everything: running, cardio, upper body and lower body. But there was still solid mumblechatter throughout on topics that ranged from boot warmers that also work on gloves, yard drainage, running tights keeping everything in place, how there are different guys that post at Stonecrest on Wed and Thurs, how blood flow to hands and feet slows at age 40 making those parts awfully cold, etc, etc. Side note, keep Jerry World’s family in your prayers. He moved from Texas a few months ago and still has lots of family there affected by the crazy weather.
5 PAX braved the elements to push themselves to get better. But wait you say, the backblast title says half a dozen and that is 6. Aye, more on that later. Happy Meal, Midriff, Rousey and Kelly were the original cast of characters to join YHC for said workout. YHC put a preblast out to recommend wearing gloves because we were doing rock work and those bad boys get cold in 20 degree weather. The PAX listened and here is what went down.
5:30 and disclaimer given. We were travelling to St. Matt’s so YHC wanted to break up the trip there by moseying halfway to Harris Teeter for the warmup. Rousey had been telling me that he had EH’d a buddy and felt like he would make it. Something inside YHC had me checking back at launch for stragglers but none to be seen. We arrived at the HT parking lot for the warmup. We were on our first warmup, Imperial Walkers, when either Midriff or Happy Meal noticed a red truck slowly tracking the theater parking lot. Midriff being one of the better runners in the group and always on point volunteered to run back to launch to scope it out. YHC provided Midriff the coordinates to the final destination and he was off. We proceeded to do IW, SSH, potato pickers, arm circles, Peter Parkers, 6 inches and Parker Peters in attempts to a) warm up sufficiently and b) give time for Midriff to head back to launch to check out the curious red truck.
YHC proceeded to lead the group to the GNC for some curb merkins when to our delight Midriff caught up with FNG in tow. And yes, it was Rousey’s EH to complete the half a dirty dozen. After some curb merkins to warm up it was time for the main event. Mosey to St. Matt’s where everyone grabbed a lifting rock AND and a running rock. Starting at first speed bump crank out 15 curls, 15 shoulder presses and 15 tricep extensions. Then grab your running rock, run to the first speed bump for 10 merkins. With running rock run back to original speed bump. Grab your lifting rock for same lifts then running rock to 2nd speed bump for 10 merkins. Continue the speed bump suicides until reaching the 5th speed bump which YHC had marked with cones. At this point the PAX had done 75 curls, 75 shoulder presses and 75 tri extensions but the other half of the St. Matt’s circle still needed to be explored. Reverse course and do the other direction of St. Matt’s circle but the lifting was now 15 bent over rows. 15 Romanian dead lifts and 15 bench presses with legs up. We got halfway through this side when it was time to head back to launch. Stopping halfway for more curb merkins then some backwards running and lunge walking to keep it exciting, we arrived at launch.
Ye Old Moleskin
Such a fun group this morning. I am so glad that Happy Meal has started to venture back down to South Charlotte to work out with his SOB brethren. His constant encouragement of “Good work. Good work” has always motivated me. Speaking of good to see someone, it was fantastic to have Kelly back out after a several month hiatus with a new baby. I noted that Kelly picked a heck of a day to make his triumphant return with temps in the low 20’s, but when it was all said and done Kelly appeared to only be reinvigorated by pushing himself in the Charlotte tundra. And what else can be said of Mr. Reliable, Midriff. You know he is going to show up, put in WORK, motivate others and look after the PAX. Way to be a HIM. Does anyone post more regularly than Rousey? The man has boundless energy and picked some big boy rocks to lift and run with. Didn’t faze him a bit. And Rousey EH’d a FNG who we dubbed “Jerry World”. JW is from the Dallas area and does not like the Cowboys so he got named after Jerry Jones’ prized possession. He said that he had been lifting weights but had not been doing cardio. You couldn’t tell it because JW was at the front all morning and was a natural. Fun fact, JW was a high school ref/umpire in football, basketball and baseball back in Texas (I almost named him after the most famous umpire of all time, Frank Drebin).
As noted in Part 1 of the backblast for the 5 year anniversary of Davinci there was a lot of great moments to call out from the morning. This is Part 2 listing those moments. Hop over to Part 1 for details on the actual workout.
Thanks all for the hard work and good times this morning. I recall when I first joined F3 3 years ago that I was amazed that guys got up early on Saturday to workout. Not me I remember thinking. But after going to Davinci and Stonehenge a few times I realized that Saturday workouts are special. Maybe it is knowing that you don’t have to rush off for work or what but guys seem to really push it but yet socialize with each other. Both sites have a great combination of 1st F and 2nd F.
Thanks Midriff and Soft Pretzel for allowing me to lead this anniversary edition of Davinci.