AO Providence Presbyterian Church – My church and 3rd F home base
(from ppc1767.org)
Borne from the influx of Ulster Scots to the American “promised land” in the 1700s who were shaped by the “new frontier” as they migrated South, and later forged by participation in both the Revolutionary and Civil Wars, our church has a history we’re extremely proud of. With such deep roots within Mecklenburg County, it’s no surprise that one of the Queen City’s main thoroughfares—Providence Road—takes its name from our humble church, while other streets and avenues are named for local luminaries who were part of our PPC congregation over the past two and a half centuries. “Providence” expresses the founders’ firm trust in the faithfulness of God to work all things for His purpose, which is a bedrock tenant of our Presbyterian faith.
Warm-up
Wind up and down the inclined parking circle forward, backwards, side and other side.
COP 1 On the squared in front of the Providence Presbyterian Church sanctuary. The structure was built in 1858 and is among the oldest framed churches still in use in the US.
SSH x 15
IW x 15
Good Mornings x 5
Single leg Good Mornings x 5 each leg
Mountain Merkins x 20
A short mosey down Alexa to where it intersects with Providence Rd for a Triple-Triple Nickel.
5 burpees with three tuck jumps each
Run to the top of the hill
5 burpees with three butt-kicker jumps
X 5
At this point, it was apparent Gas House came to party.
Short Wall Work
On the short wall (2 ft?) in front of Fellowship Hall
21 Single-leg split squats (each leg)
21 Derkins
15 Single-leg split squats (each leg)
15 Derkins
7 Single-leg split squats
7 Derkins
Trek across campus, across Alexa into the field with the Church’s gleaning garden. (Church member s grow vegetables to donate to Loaves & Fishes).
The Beast 6 exercises at 6 cones, 6 rounds
Round 1 – Scorpion Carolina Dry-docks
Round 2 – Hand-release merkins
Round 3 Bear crawl, big-boy sit-ups
Round 4 Backwards, Sister Mary Catherines
Round 5 Crabwalk, Low-country crab
Round 6 Burpees
Spin drills
Taking page from my youth wrestling career, we spun ourselves sick
20 (err 15, make 10) counter and clockwise
COP 2 Sanctuary Square
P1 20 Step-up (stone benches)
P2 20 Makhtar N’Diaye
Rinse and repeat
Mary
Boxcutter x 20
Freddy Mercury x 20
Chippy Cross x 20
Done – YHC on take out
Moleskine
It was pleasure to bring the PAX to PPC today. The church was my first community when I moved to Charlotte in 2010 and I was happy to introduce it to my brothers.
I think the Black Diamond is catching on! It was great to have two visitors from Gas House, today.
Highlights included:
Watching Dolph give chase to our faster SOBs on the Triple Nickel
Searching for cones in a dark field
Spinning until dizzy
Perplexing Fire Hazard with the 21-15-7 super set
Waiting to see if JRR Tolkein’s leg falls off
Trying to throw a half-nelson on Tuck only to be quickly reversed
Scraping my elbows on the concrete for Makhtar N’Diaye
Washing the sand and rocks out of my hair after the work-out
Tuck has the Q next. Expect the unexpected.
Ok, this is going to be a quick summary because it’s Saturday and I have little kids and errands to run and I need to mow the lawn before it rains.
From the launch at Vine we ran to the hotel parking lot for the standard side straddle hops, Imperial Walkers and Chinook Squats. Next we convened at Loch Ness for progressively difficult laps.
Lap 1 – 10 step-ups first patio, 10 derkins second patio & 10 dips at the picnic tables
Lap 2 – 20 step-ups first patio, 20 derkins second patio & 20 dips at the picnic tables
Lap 3 – 30 step-ups first patio, 30 derkins second patio & 30 dips at the picnic tables
We cut across the creek through Snyder-Lance HQ to Brixham Hill for catch-me-if-you-can. Partner 1 runs backwards, partner 2 does 5 merkins and runs forward to tag Partner 1. After the tag, partners switch roles until they reach the end of the overpass bridge. The Larry Birds did some Mary while we waited for the stragglers.
From the overpass, we scooted to the Y soccer field Helipad for Clock Merkins. Starting position is 12 o’clock for 12 merkins. We cycled through the clock for a total of 78.
Next up, we did some cone drills on the field.
Drill 1 – Sprint to first cone, run backward to second cone, repeat until complete
Drill 2 – Bear crawl to first cone, crab walk to the second cone, repeat until complete
Resistance band training curtesy of JRR Tolkien
Partner 1 wearing band, Partner 2 provides resistance
Run across field forward, then backward, side shuffle right & side shuffle left
Switch.
Next a long mosey up Ballantyne Commons back to the Vine. We finished up with a round of time-bomb merkins and Chinook Squats.
YHC on the take out. Finito!
Moleskine
I’m bias, but Stonehenge is my favorite workout. You get a little extra sleep, a bagel party and everyone is pretty happy for the weekend. Shout-outs to Honeybee from bringing the FIL – Out Cold. He had no trouble keeping up with the (somewhat) younger crew. Big ups to co-Site Q JRR Tolkien for bring the resistance running bands. Everyone enjoyed the new toys. Lastly, Lex’s hair is getting pretty long. Is he starting a 70s rock cover band?
Once upon a time ferocious, disgusting aliens from a distant galaxy visited Charlotte, NC and deposited enormous monster eggs disguised as massive granite boulders. To prevent their hatching and our imminent doom, 14 SOBs traveled to this place left a trail of total annihilation, saving the universe.
Bear witness to the our heroics
Warm-up lap around the Regal Cinema
SSH x 20
IW x 15
Mountain Merkins x 15
Low, Slow squat x 15
Pike-Up x 10
Rocketing across Elm St, we descended the Murderhorn. A little flutter as we wait for the six to arrive.
Small Rock Work
Squat/Press x 20
Curl x 20
Tricep Extension x 20
Forward Extension x 10
Elmstone Park
20 Derkins
20 Step-ups
10 Pullups
Rinse & Repeat
Big Rock Park AKA The most dangerous thing done by anyone EVER.
20 Hip-slappers (to stun the aliens)
Gulley run (to activate crystal tri-Barium compound)
20 Hip-slappers (to energize the magnetic polar ions)
Bear crawl (Opens time-space vortex)
Plank work (dehydrates aliens into a jerky)
Assemble at the base of the Murderhorn, dive into 10 burpees and run to the top. Speedsters Dolly while waiting for the less-than-speedy. 10 Burpees OYO and then cross Elm to for our last set in the cinema parking lot.
Partner-up, run the hill and then do 10 partner-slap merkins x 5.
Moleskin
Thanks to the brave men listed above, the universe is saved. You’re welcome!
It was cool morning, but warm enough that no one wore mittens or snow pants. After a brisk gallop, we diverted into a vacant parking lot for a quick warm-up. Some remarked that we had never used that parking lot in the past. #howexciting!
Warm-Up
SSH x 20
IW x 15
Mountain merkins x 20
A round of time bomb burpees
We exited the parking lot by bursting through the bushes. 😉 Then we turned north on Ballantyne Commons Pkwy to the Y Soccer Field.
Helipad Work 1
Plank work, with extended arms
1 minute invisible jump rope
Pike up x 10 #deceptivelydifficult
Tuck jumps x 20
Single leg deadlifts x 10 each leg #balance
Butt-kick jumps x 20
The Beast
Six cones down the soccer field, 6 of the called exercise at each cone, jog back, plank. 6 rounds #666
Round 1 – Hand-release merkins
Round 2 – Bear crawl / Carolina Dry Docks
Round 3 – Crab walk / low-country crab
Round 4 – Backwards run / Sister Mary Catherines
Round 5 – Mud angels
Round 6 – Burpees
Helipad Work 2
LBC x 20
Side crunch x 10 each side
Bear-hug leg lift x 10
Blast-off Sprints
Partner-up. Partner 1 provides resistance as Parnter 2 runs. After 10 yards, Partner 1 releases and Partner 2 sprints the length of the field. Partner 1 does merkins while waiting. Switch. Repeat for 3 rounds.
Run back home (almost) and gather for three rounds of 50-yard sprint relays.
Fin. YHC on the take-out #Godstuff
Moleskin
My goal was to add in some new exercises (Pike Up, Bear-hug leg lift and Single-leg deadlifts) plus, a healthy amount of sprints and jump work. I have to say, I had a lot of fun today. It was a great crew. Despite some initial whining about the moist field, the PAX enjoyed the time on the grassy field. #wipeyourfeet
Annoucements
5 Year Party
Balrog registration is open. I encourage you to run Balrog if you can, but Stonehenge will remain open.
Ten Schoolyard Bullies
After a quick extra-credit warm-up session with MT and Pebbles, a caravan of contender cars and trucks rolled into Elon Park.
Warm-Up
20 Two-handed swings
20 Goblet Squats
20 Merkins
Stations
Station 1 – Run around the school
Station 2 – KB – Cleans & Lawnmower pulls
Station 3 – KB – Squats & Cleans
Station 4 – Boxing – Jab/Cross combos
Station 5 – Boxing – Hook combos
Station 6 – Boxing – Heavy bag/Mary/Pull-ups
2:30 (long) minutes / 30 sec break
Repeat until 6:10
Mary
Real baby crunch x 15
LBC x 15
Pistol crunch right leg high x 15
Pistol crunch left leg high x 15
Knees to right x 15
Knees to left x 15
Chippy Cross x 15
Moleskine
YHC joined the bros at Foxhole when Fight Club took a winter break. I was asked to bring in some Fight Club work for my first Q. Chipotle and I were happy to oblige. I think most of the crew noticed how draining a 2:30 minute round can be. Throwing hard punches, that land, takes skill and a lot of energy. I was pleased to see (and hear) fists of fury developing by the later rounds. Thanks to Icky and Pebbles for providing additional instruction. Thanks to Chipolte for bring the boxing gear.
YHC on the take out
Top 10 Benefits to Boxing (adapted from http://dynamicboxingfitness.blogspot.com)
When is a pyramid not a pyramid, when it’s a ladder. (Pyramids increase in numbers and then reduce numbers, ladders go up or down, but not both.) Anywho, here’s what we did.
As we took off for a warm-up lap, Pebbles vehicle was seen roaring into the lot. To ensure he could find us, we added some high knees, butt-kickers, backward run and side shuffles.
COP
SSH x 20
IW x 25
10 Burpees OYO
11 Burpees OYO
To the Pyramid, errr Indianland Elementary School.
First Corner
Nothing
Bear Crawl to the second cone
Second Corner
10 Mountain Climber Merkins, IC
Third Corner
10 Mountain Climber Merkins, IC
10 Jump Tucks
Fourth Corner
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
Corner 1 (2)
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
10 Diamond Merkins
Bear crawl to the third cone
Corner 2 (2)
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
10 Diamond Merkins
10 Low Country Crab, IC
Corner 3 (2)
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
10 Diamond Merkins
10 Low Country Crab, IC
10 Jump Squats, IC
Corner 4 (2)
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
10 Diamond Merkins
10 Low Country Crab, IC
10 Jump Squats, IC
10 Carolina Dry Docks
Corner 1 (3)
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
10 Diamond Merkins
10 Low Country Crab, IC
10 Jump Squats, IC
10 Carolina Dry Docks
10 V-sits, IC
Bear crawl to the fourth cone
Corner 2 (3)
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
10 Diamond Merkins
10 Low Country Crab, IC
10 Jump Squats, IC
10 Carolina Dry Docks
10 V-sits, IC
10 Plank Jacks, IC
Totals
21 Burpees
90 Mountain Climber Merkins, IC
80 Jump Tucks
60 Sid the Kids, IC (five clockwise, five counter-clockwise)
50 Diamond Merkins
40 Low Country Crab, IC
30 Jump Squats, IC
20 Carolina Dry Docks
20 V-sits, IC
10 Plank Jacks, IC
YHC on the take-out.
Moleskine
Thanks to all who came out in the cold, gloom today. Tuck and I planned for lots of motion to stay warm and I say we delivered. As I mentioned, we anticipated going all the way up and down the pyramid and had plans for even more. As we all know, it’s better to plan for too much than run out of ideas. I loved the Low Country Crab mumblechatter. (I fully recognize it’s a pretty stupid exercise, but it’s fun.) Also, those Jump Tucks were just plain awful.
Thanks again to Tuck for the co-Q today.
Announcements
Check twitter for details on the touch-football Q’d by Pebbles this Sunday.
F3 Da Vinci starts next Saturday at 7 AM Blakeney Shopping Center.
It was Family Game Night, err morning at the Maul. Let’s call it – Maul-opoly. After a quick jaunt around the parking lot, thanks Commish, we started with some COP
10 Low, slow squats with Chinooks (overhead arm circles)
20 Mount climbers
15 Merkins
The Thang
Let’s play! The Monopoly properties were set around the Regal Cinema. The pax divided in to 5 teams, handed a pair of dice and headed for the starting point at GO! Each team was instructed to roll dice and run that number of spaces and do the exercise listed on that property/card. To keep things simple, we did not need to pay rent or buy property.
Mediterranean Avenue
10 LBC
Baltic Avenue
15 Toe-Tap Crunches
Oriental Avenue
20 Carolina Dry Docks
Vermont Ave
20 Lunges (each leg)
Connecticut Ave
10 Jump Squats
St. Charles Place*
10 In/Out Jump Squats
States Ave.
20 Low Slow Squats
Virginia Ave.
50 Calf Raises
St. James Place
20 Wide Arm Merkins
Tennessee Ave.
20 Mountain Climbers
New York Ave.
20 J-Los
Kentucky Ave.
20 Offset Merkins
Indiana Ave.
Run to top of hill 5 times
Illinois Ave.
15 Tip-Toe Squats
Atlantic Ave.
Run to top of hill 7 times
Ventnor Ave.
25 Dolly
Marvin Gardens
25 Flutters
Pacific Ave.
10 Partner Slap Merkins
North Carolina Ave.
10 Diamond Merkins
Pennsylvania Ave.
People’s Chair with 50 air presses
Park Place
15 Burpees
Board Walk
20 Hand Release Burpees
GO!
20 Side Straddle Hops
Reading Railroad
1 minute plank
Pennsylvania Railroad
1 minute elbow plank
B&O Railroad
20 Maktar N’Dai
Short Line
20 Peter Parkers
Electric Company
Run and touch the nearest street light
Water Works
Bear Crawl to water pipe and return
Chance
1 minute Balls to the Wall
Chance
Go to St. Charles Place
Chance
Go to Jail
Community Chest
Go to Board Walk and complete the exercise
Community Chest
Pass GO!, Collect $200
Community Chest
Take a Ride on the B&O Railroad, Pass GO!, Collect $200
Jail!
Just Visiting = 20 Russian Twists
In Jail = 20 Monkey Humpers
Luxury Tax
20 Low Country Crab
Income Tax
20 Donkey Kicks
Free Parking
10 Count
Go to Jail
Do not Pass Go!, Do not collect $200
Moleskine
Many Qs pick up gear at Muscle Driver or REI, my go-to is Party City. (I’ve come to realize I may be the Carrot Top of Qs with playing cards, dice and other props.) It took me a bit longer to lay out 40 cards with no-so-sticky masking tape in the blustery cold. Thanks to Commish for stepping up to lead the warm-up lap while I finished tacking the final cards. Also, Cobains for the missing St. Charles Place. It may be in my car in the office somewhere?
With your fate decided by the roll of the dice, each team had a very different experience. Poor Frehley’s Comet’s team was at Boardwalk at least twice and Wingman’s crew had double duty on the hill.
Thanks to Wild Boar for bringing out his son – Pumba! Keep coming back. It never gets easier, but it’s worth it.
Announcements:
Maul Sign-Up sheet
http://www.signupgenius.com/go/10c094ea4ad2ca4fa7-qsignup
We began with a hasty mosey from the Vine to the top of the Ballantyne Village deck. At the top level, we scaled each pylon (watch out for the ice!).
20 Side straddle hops
20 Imperial walkers
25 Mountain climbers
Keeping with the Christmas theme, YHC hosted a nasty white elephant Christmas party. In a typical white elephant gift exchange, a person chooses a gift and unwraps it, the next person may choose to steal the opened gift or pick from the pile. If your gift is stolen, you may pick a different opened gift or go back to the pile. At our party, YHC prepared 50 “gifts,” or exercises on note cards. JRR Tolkien selected first – 1 min of balls to the wall. Each subsequent pax had the choice of choosing from the deck or “stealing” for a repeat of a previous exercise.
Exercises selected (not necessarily in the exact order)
Moleskine
YHC was pleased to see a big group for the party. The crew was in good spirits and I didn’t hear any negative mumble-chatter. We did far more running than I expected, but that’s not a bad thing. Let’s hope the white elephant becomes a holiday tradition.
Announcements
Joe Davis Run
Jan 23 – family hike, details TBA
As two gentlemen were still exiting their vehicles, we darted all the way from the cinema side lot to the front lot. While we traversed, we did some warm-up high knees, butt-kickers and side shuffles.
COP
SSH x 15
IW x 15
CCD x 15
Merkins x 15
We picked up and moseyed to the lot near the Rea Rd entrance to Stonecrest for a quick relay. Three-man team raced via bear crawls, crab walks and sprints. (Mary of choice during your break.) Our recovery included five deconstructed burpees.
Then we hauled over to the plaza next to Pearlz and Apricot Lane for the start of reindeer games.
Reindeer Game #1 Hop Wars
Two men hop on one leg while pushing his opponent in an attempt to knock him off balance forcing him to put both legs down. (Repeat opposite leg)
Reindeer Game #2 Plank Wars
Two men in plank position attempt to slap the top of his opponent’s hands five times. (Best of three)
Reindeer Games #3 Arm Wrestling
At the four top tables Pax were seated and arm wrestled. The winners stayed in the tournament until we had our champion. Congrats Fracks! (Dude has sewer pipes for arms.)
We headed back to the cinema front lot for Mary including Dolly, heels-to-heaven, Rosalita and Freddy Mercury.
Reindeer Game #4 Indian Leg Wresting
Bucky handily won this tournament.
We brushed off to the fire lane in front of the cinema for grinders. Three-man team raced and completed a variety of exercises including squats, merkins, Carolina Dry Docks and Peter Parkers.
Two-minutes of HIIT – plank curb taps and toe taps. 30 Merkins to close the set (wide, regular and diamond). YHC took us out.
Moleskine
Today may not have been the most brutal workout, but it was a lot of fun. I had some anxiety about the games, but today’s crew was in good spirits and I didn’t hear any griping. Honorable mentions to Loogie who finished second in both arm and Indian leg wrestling. Tuck and Heartbreaker also advanced far in both contests. (I was creamed in the first round in both tournaments.)
Announcements
Alexander Youth Network toy drive – https://t.co/8mhaOsm1y
COP
Disclaimer
Wild Turkey – 10 burpees OYO
Tuck – 11 burpees OYO
Mosey to Costigan Park (adjacent the Ballantyne Village parking garage). The postage stamp sized park has everything you need for a complete workout, open space, benches and a fountain wall. Plus, Tuck brought a stack of pavers to increase the misery quotient. The session included seven rounds, following each round the PAX exited the park via the nearest exit with a prescribed ark loader. Circle the park and return to your position in plank to await the next round.
Round 1/Tuck – Merkin-O-Rama: plyo, wide, diamond, offset left, incline, offset right, decline, left leg up and right leg up, bear crawl
Round 2/Wild Turkey – Alternating partner squats with kick (Kid-N-Play), crab walk
Round 3/Tuck – Tri-O-Rama: hands together, hands apart, dips, bunny hops
Round 4/Wild Turkey – Bulgarian split squats x 20 each leg, Teabag squats, duck walk
Round 5/Tuck – Curl-O-Rama: stacked center, 1 hand each, hammer, reverse grip, half curl (bottom to middle and middle to top) and 8-counts x 10 each, bear crawl
Round 6/Wild Turkey – In/Out Jump Squats , Calf raises, Lunge with pulse, crab walk
Round 7/Tuck – Shoulder-O-Rama: should press (together and apart), upright row, deltoid raises, lateral raises, arms out circles, bunny hops
Moleskin
Tuck asked me to join him on the Q and I jumped at the chance. Tuck is standout Q because he puts in the work. We organized this Weinke over the last few days and every detail including the site, the pavers, each exercise was orchestrated in advance to deliver a fun, full-body beat down.
It was great to see a big group today. Thank you all for coming out. Kotters to Market Timer who’s been away, but had no trouble keeping up with us.
Announcements:
New F3 SOB Saturday at 7 AM workout coming soon.