The day started up a bit early getting set up, the morning was brisk but workable. I pulled in at 5:15 to get the 6 stations started up, saw Ice pull in at the same time. I was fortunate, he waited till I had all the stations set up and then stepped in at the last minute to help me move a bench just before we got started, but I digress;)
Warm up: Quick lap around both parking lots, then hand the Q over to Ole Macdonald for the official WU: 15 SSH Regular 10 SSH SUPERSPEED, 10 Pushups (refuses to call merkins now that he knows what they are), 20 LBC’s, 15 Cotton Pickers, quad stretches and WU Complete.
The Thang:
Six stations: Pull ups, weighted sit ups, Weighted step ups, Smashballs, Kettle bells, Curls. To music we hit each station for a minute for the first 3, one lap around the parking lot, 3 more stations another lap, 60 seconds rest. Rinse and repeat 2 more times.
Moleskin: the mumble chatter started out very loud and I was starting to wonder if this was going to be a good work out but shortly into the 1st round it got serious. The fast lap around the lot manages to get the heart rate up and the chatter down. Regarding the lap, Rockwell was on my heals in the first round and passed me in the second round (nice work!, clearly he is substantially faster than he was 4 months ago). Recalculating and Loafer have there game faces on and remain committed to bettering themselves. Dirtybird continues to be a source of inspiration for me with his no quit attitude. As always, I am grateful to be a part of this group of men, men that want to be better in all aspects of our lives.
Announcements:
Nascar 5K tomorrow night- Posse loves his kids so contact him if your interested
3rd F Sanctuary 7:30 Monday Nights Brooklyn Pizza Wesley Chapel.
Thought of the day
“When you die, the quality of your life will be measured by how much of it you gave away.” Andy Stanley.
As the PAX gathered for Fight Club, Kirby and Fire Hazard reminisced about a camping trip where a soused Kirby burdened with an episode of the singultus, implored an equally blotto Howard Testerman to punch him in the breadbasket. Thus began another exciting episode of F3 FIGHT CLUB*
Round 1
P1 & P2 gloves & mitts
P3 & P4 gloves & mitts
P5 Heavy bag
2 min rounds, shuffle and rotate
Round 2
P1 & P2 spar in the pit
P3 & P4 gloves & mitts
P5 Heavy bag
Round 3
Regular crunch x 20
Toe-tap crunch x 20
Side crunch R&L x 20
Pistol crunch R&L x 15
Pretzel crunch R&L x 20
Chippy cross x 20
Freddy mercury x 20
Announcements
No Fight Club next week (Nov 25)
Christmas Party – SIGN UP!
Operation Sweet Tooth – Please purchase toys and other needed items to be donated to Alexander Youth Home
Jingle Bell Run – SIGN UP!
Joe Davis Resolution Run – SIGN UP!
*Let’s not talk about Fight Club while my M is present at Christmas party.
11 men including 1 FNG launched into the darkness for this week’s Devil’s Turn. Some started earlier and ran further than others. Some ran different routes. In then end, all ran and that is what matters at Devil’s Turn.
The route of the week was The Village. It offers gentle climbs, wide roads, and this week, a herd of deer. The deer hung around in the entrance to a neighborhood for the duration of the workout. There must have been something really delicious there. Luckily they did not stampede like TR’s clip on Twitter.
Speaking of TR, he was on a mission to break the weight class record for number of rounds of The Village which he did handily with 3 full rounds at sub-7:00 min/mile pace. Strong!
We welcomed FNG Super Dave (Chris) to F3 this morning. He was there to become official before the upcoming soccer arms cup. Great running with you and we hope you come back!
Overall, it was a great day in the gloom. Thanks for sharpening iron out there!
Announcements:
– Operation Sweet Tooth – see preblast
– Joe Davis Run – sign up and take JRR Tolkien up on the challenge
Yip. 10 guys and one really late dude (Matlock) came out to run in the dark. Fairly small group for Kevlar but the regulars never disappoint.
Warmup – Run, circle up, you know…
Run to back of new building doing merkins and squat jumps at each light post along the way….
Partner Up
Partner 1 – lunge walks around loop
Partner 2 – runs around loop and catches partner 1 and flapjack
Run to front of church stopping at each street light and doing merkins (10), then jack knives (or v-ups 10). There were a lot of street lights…
Suicides from front of church
3 burpees at the church, 10 merkins at 1st median, back to church, 3 burpees, 10 merkins at 2nd median, all the way until we got to the top of the hill.
Run over to back of new building – nice wall there which I believe we may have christened this morning, especially after Alf’s perfect “balls to the wall” form on his thigh slappers, and he also has that especially loud “thigh slap sound” that most men covet so much.
Legs up on wall – Thigh Slappers (5) run to wall (20 LBCs), back to wall Thigh Slappers (10) run to wall (20 LBCs), 15 thigh slappers then 20 LBCs again.
Run to benches –
Parter 1 runs loop, Parter 2 does dips on bench – flapjack
Round 2: Parter 1 runs loop, Partner 2 does calf raises – flap jack
Relay Race: Split into 3 teams of 4(ish) and line up for a relay race
One guy runs and the others do SSH, 2nd guy runs…etc. – you’ve seen a relay race before right?
We did this twice…
Run to field and circle up
As we gathered closely Alf suggested we were doing Eternal Flame…I can’t tell you how much I hate everything about that so naw…
Each guy takes turns announcing an exercise and runs a lap while the group performs it. Burpees, LBCs, Burpees, Tuck Jumps, Flutter, Nippers and since I couldn’t get the word Nipplers out of my head I can’t really remember the next 6 exercises….this took us to about 6:17 so we got some extra credit.
Moleskin:
I tried to use the entire campus today…I’ve learned that if you keep the PAX moving then Tiger Rag gets distracted and doesn’t talk as much smack to the Q. Thankfully he also helped gather the guys who fell behind a bit – I couldn’t see anyone in the gloom this morning. I was impressed that all participated in the thigh slappers and did them so well (see Alf above) since I gave them a modification – nice work. Seeing the PAX inverted on a wall is not the prettiest site first thing in the morning but it will wake you right up….
Matlock showed up a good 8 minutes late…that’s all.
Witch Doctor turned 45 today. If i’m that fast at 45 I’ll be very happy. Fortunately for me that’s 11 years away – BOOM! #millenial Making smart a$$ statements like that typically result in a torn ligament so I rescind that comment. You old guys are pretty cool actually.
We missed the site Qs this morning but thanks for letting me lead….HH has a broken limb and his jockey won’t let him run and Bulldog is saving his energy for soccer tomorrow.
Announcements:
F3 Toy Drive – Bring your toys in 2 weeks and give them to Alf
Convergence next week, allegedly, with Joust
F3 Soccer tomorrow at 11am at Matthews Sportsplex
Christmas Party – last day to sign up is TODAY
14 was the lucky number this jumbo moon morning that were able to head out into the gloom.
The warm up:
One lap around the parking lot
20 X SSH
20 X IW
10 X low slow squats
10 X slow merkins
Mosey down to the football field. Sad memories of this weekend for Simba, Chin Music and myself. Happy memories for the Wolfman!
Center of the field count off by 4s
Time for a little starfish
Run to each corner do exercise then come back to the middle do 5 or 3 burpees. Then onto next corner and back to middle
Corner one ten merkins
Corner two 20 squats
Corner three 20 CDD
Corner four 20 lunges
Repeat 3 times
Mosey to the end line and spread out
One suicide using the fifty yard line and opposite end line
Now for everyone’s favorite Mr. jack Webb with running, again spread out along the end line
Start with 1 merkin then 4 air presses after run 50 yards, 2 merkins 8 air presses run 50 yards. Continue this pattern until we get to 7 merkins and 28 air presses. Kurd was so excited he wanted to do another and took off running.
We decided to stay in the same spot and do some Mary
Round one LBCs
Round two the bicycle, Simba had a kids bike with a very low seat
Mosey over too the baseball field bleacher
Two rounds of 20 decline merkins, 20 supine pull-ups and 20 dips. Planking in between
The end
Moleskin:
Great job today pax! Sorry about the names and delay on backblast. Actually wrote this in 4 different states. Goonie and Simba thank you for letting me Q, always and honor.
Announcements:
Christmas Party
Joe Davis run
8 PAX showed up at The Brave and did things that The Brave PAX do.
Spoiler Alert: Workout totals- ~4 miles, 50 burpees, 100 pull-ups, 200 merkins and 300 LBCs.
Mosey down Conlan Circle past Starbucks to Ballantyne Commons Pkwy. Head West up Ben Nevis, stopping at each of 6 streets/entrances for 3 burpees. Turn around at Ballantyne Meadows Dr and go back for the 6.
Right on Ballantyne Meadows Dr. Stop at each street/entrance for 3 burpees. Turn around at Valley Spring Dr and go back for the 6.
Right on Valley Spring Dr, Left on Dovehunt Pl, to end of cul-de-sac, stopping at each street for 3 burpees. Turn around and go back for the 6. Mosey to playground attached to cul-de-sac.
Pyramid
Perform a pyramid of pull-ups, merkins and LBCs at the playground. Start with 1 pull-up, 2 merkins and 3 LBCs (each leg). Then 2, 4 and 6. Then 3, 6 and 9. And so on, all the way up to 10, 20 and 30. Then work your way back down to 1, 2 and 3. Pull ups at the monkey bars, merkins and LBC’s next to the pull-up bars. Run a lap around the perimeter of the playground after each round.
| Round | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | Total | |
| Pull-ups | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 | 100 | |
| Merkins | 2 | 4 | 6 | 8 | 10 | 12 | 14 | 16 | 18 | 20 | 18 | 16 | 14 | 12 | 10 | 8 | 6 | 4 | 2 | 200 | |
| LBC’s | 3 | 6 | 9 | 12 | 15 | 18 | 21 | 24 | 27 | 30 | 27 | 24 | 21 | 18 | 15 | 12 | 9 | 6 | 3 | 300 |
Mary after finishing led by Mario/Tuck.
Indian run back to Vine at 6:01. 8 burpees at the Vine to round it off.
Moleskyn
Announcements
POSTED FOR DRIVER by Mermaid
13 men arrived at Centurion, some by car, one on foot. Driver counted down the minutes to his VQ. Many of the regulars fartsacked, presumably due to late night football watching. Off we went.
Modified Centurion Mile
Right out of launch lot up Little, Right on Carmel, Left on 51 to crosswalk at McD’s. Cross 51 and continue to Amelie’s. Circle up.
COP
SSH x 21 IC
IW x 20 IC
Low Slow Squat x 20
Any other exercises are eluding me
Descendent Shopping Repeats
Start at Amelie’s. 10 x called exercise. Run to next island. 9 x called exercise. Run to next island. 8 x called exercise. Continue to 1 x called exercise. Mosey back to Amelie’s. 4 Rounds.
After completion of merkins at round 4, mosey through parking lot and across 51 to CCHS campus. Stop at picnic tables in front of school.
30 Dips/30 Jump Up or Step Up
Mosey through campus to Tartarus (parking deck). Partner up.
Partner Relays
Partner 1 sprints halfway up full deck (110 yards). Transition at 55 yards to backwards run for second half. Sprint back to partner.
While P1 runs, P2 completes exercise called by P1. 4 rounds.
AYG from Tartarus to lower lot at north end of football field. 20 Merkin IC.
Mosey back to launch lot. PAX-called exercises to finish. 10 Burpee OYO. 10 x Heels to Heaven IC. 10 Toe Touch Sit Ups IC.
COT
Moleskin
From Mermaid, not Driver
The Virgin-Q is something to be celebrated. You don’t forget your VQ. Mine was split with Tiger Rag at Day Zero. I was inside of 10 F3 posts and, admittedly, not in great shape, nor ready to Q. The job got done and I learned from it.
This was not the case this morning. Driver was ready for his VQ, physically and mentally. He planned a solid beatdown and executed very well. Cadence count was strong and steady. Sets and exercise directives were clear and concise. Chelms had little chance to leave early. Excellent job today Driver. T-claps for your willingness to step up and lead a workout. I look forward to your next one.
Driver brought his brother, RV with him. When I introduced myself, RV said, “I’m Driver.” Wow, that’s a little confusing, given that Driver was standing right next to me. The real Driver corrected him and helped him remember his name is RV. Definitely grounds for additional posts for RV. Glad he posted to support his brother. Better for it. As we ran to Tartarus from the tables out front of CCHS, a lone runner was moving the opposite direction. Driver said hello and called the young man by his name. Chelms and others encouraged the runner to join us. He kept at his sad clown workout, but did circle back later to ask for details on when the workout starts each Friday. Certainly Driver will put the EH on his friend. That’s what we do.
Carrier joined us briefly for the run and COP. He wanted to support Driver’s VQ and collect money for turkeys. The collection was news to me after the workout. Gotta spread the word before the workout to solicit donations. I am blaming Chelms. T-claps to Carrier for supporting Driver’s VQ and then going to another workout to continue turkey collections. #IMPACT
Notable performances: Checkpoint is a machine. Chelms form was impeccable. Brilleaux always attacks the workouts and pushes the pace. Turkish Get Ups should be banned. Icky Shuffle excelled during rounds 3 and 4 of the Descendent Repeats, as well as, AYG sprint from Tartarus to lower lot. Chelms called him out for sandbagging.
Great morning at Centurion. You men who chose football and the fartsack over this workout missed out. Big time.
Announcements
South Charlotte Christmas Party. Sign up ends 11/25. Sign up HERE. Excellent opportunity for Fellowship.
Operation Sweet Tooth. Collecting toys and items of need for Alexander Youth Network. See preblast HERE
Joe Davis Run for Recovery. 01/07/2017. Proceed to Keystone Substance Abuse Services in Rock Hill, SC. Register HERE
Chelms is organizing groups of F3 men to take middle school boys from Grier Heights on local excursions to them learn about purpose, respect, and teamwork. Read about it HERE
A51 Turkey Day Flag Football. Need details on this. Have not seen a preblast.
Metro Thanksgiving Day convergence at AG Middle. You can bring turkeys the day of, I believe. Contact Carrier for more information. Mention of Triple-Down option in Metro.
Boys,
We will gather at South Charlotte Middle School for another installment of Mountain Goat. We’ll do a warm-up jog at 0500, and the main event starts at 0515.
Runners of all levels are welcome! Here’s what we will do:
See you in the morning! Slim Fast
YHC rolled into the OPE parking lot at 5:23 to find no other cars present. Were the pax heeding the air quality warnings and choosing the fartsack? Suddenly 9 more cars rolled in, seemingly all at once, and we would proceed with the workout. All veteran crew so short disclaimer and off we went.
Run to Harris Teeter parking lot and circle up for COP:
SSH x 25 IC
Merkin x 15 IC
IW x 20 IC
Low Slow Squat x 20 IC
Something else??
Run back to OPE and gather at the small football field up by the school. Someone led the faster pax in mary until YHC and the six arrived.
Run the loop around the fields, with pain stations mixed in:
– Sprint down the small football field (75 yds or so) and do 10 merkins, sprint back for 10 merkins, and down again for 10 merkins.
– Next run between the fields to the tables at the concession stand, do 10 derkins and 20 dips.
– Continue around the far side of the fields and up to the basketball courts, find a partner and do 10 hand-slap merkins
– Run to the driveway behind the school and hit the wall for wall-sits with 50 air presses OYO.
– Run to the playground and do 10 real pull-ups, help your partner if necessary
– Run back to the start at the top of the football field and do LBC’s until the six arrives.
Repeato, this time with squats on the down-and-backs, 20 jump-ups or 10 step-ups each leg at the tables, 10 burpees at the b-ball courts, wall sits/air presses again, pullups again, and LBC’s back at the start.
About 10 minutes left, so AYG sprints on the short football field. I think we did a total of 6.
Circle up for Mary. YHC started the first exercise and then each pax called one:
– Dolly (Good Hands)
– Maktar Ndiaye (Hops of course, 13 reps of course)
– CCV’s (Deep Dish, paid by Hops??)
– Memory getting foggy…..I know we did Heels to Heaven, TGU’s, and something else, sound off below on who called what.
DONE
MOLESKIN:
Nobody messaged me asking who was on Q this week, so I couldn’t rope anyone into it. The word is out I guess, need to find a new tactic. Thanks to Champagne for stepping up for the next Q, two weeks from now due to Thanksgiving.
Great effort by the group today, and always a fun and chatty crowd at Hydra. Hopefully the PAX got their money’s worth, I’m sure some posted thinking there wouldn’t be much running. I sure second-guessed myself when I got left in the dust to wheeze through the workout by myself. I blame it on the smoke.
ANNOUNCEMENTS
Xmas Party 12/2
Turkey day football
Toy drive – Operation Sweet Tooth – check the email/website
Joe Davis Run – sign up
8 men gathered at Elon Park ES Wednesday morning even though it was cold and Tuck and Argonaut were Q-ing.
The workout was broken into 2 main parts: Ciabatta (mix of KB and non-KB) and sprints. For the uninitiated, Ciabatta refers to Tabata, a form of high-intensity interval training developed by a Japanese scientist. Each exercise is performed for 8 cycles of 20 seconds of work and 10 seconds of rest. Doing 8 different exercises / rounds this way is a full F3 Ciabatta cycle. Normally a timer or tabata app is used to mark time. YHC does so using 20 second clips of music formed into an iTunes playlist and blasted through a car stereo. Last December the theme was holiday music. This time it was the soundtrack to everyone’s favorite decade: the 80’s.
(Wild) Thang
One lap around parking lot for some dynamic stretching (Tuck):
Circle up for some warm-up exercises (Tuck):
#Tabatarama
Round 1: Merkorma (Tuck)
Round 2: Swingorama (Argo)
Round 3: Plyo Jump/Squatorama (Tuck)
Round 4: Pullorama (Argo)
Round 5: Mary (Tuck)
Round 6: Plankorama (Argo)
Round 7: Armorama (Tuck)
Round 8: KB Squatorama (Argo)
Mosey down to super-ish moon-lit field for sprints (Argo):
Song clips played during sprints: “Billie Jean” by MJ, “Born in the U.S.A.” by Bruce, “Come on Eileen” by Dexy’s Midnight Runners, “Don’t Stop Believin'” by Journey, “Faith” by George Michael, “The Final Countdown” by Europe, “I Love Rock and Roll” by Joan Jett, “Jack & Diane” by John Cougar Mellencamp, “Janie’s Got a Gun” by Aerosmith, “Jessie’s Girl” by Rick Springfield, “The Boys of Summer” by Don Henley, “Livin’ on a Prayer” by Bon Jovi, “Rock you Like a Hurricane” by Scorpions, “Summer of ’69” by Bryan Adams, “Sussudio” by Phil Collins, “Sweet Dreams (are Made of This)” by Eurythmics, “Walking on Broken Glass” by Annie Lennox, “White Wedding” by Billy Idol, “Wild, Wild, West” by Escape Club, “867-5309 Jenny” by Tommy Tutone, “Cruel Summer” by Bananarama and “Higher Ground” by Red Hot Chili Peppers.
Mosey back to launch. Mary for remaining 3-4 minutes (Argo).
Mole Skin Sauce
Announcements