YHC was awakened 60 minutes prior to his alarm by his 6 year old son for the 297th time. Love that little guy. A little groggy to start a Monday morning, but excited to be at DMZ. Literally been a few years since my last post. #FIA’d on Mondays. A few minutes to chat with the PAX. Semi-Gloss rolled in with plenty of layers for a 10 degree day and a sweet hat. Hannibal and and another group of 3 ran in. Kirk pulled in as YHC was disclaiming the group. Tried to extend the disclaimer to wait for him, but he started rummaging around in the trunk of his car. The PAX were having none of it and demanding a launch. Kirk would have to catch up. He’s fast and saw where we were going so no problem there.
Thang
Fast mosey down Camilla to Carmel MS. Circle up in front lot.
COP
SSH x 10 IC
IW x 10 IC
MC x 10 IC
Merkin x 10 IC
Low Slow Squat x 10 IC
Short mosey around the side of the school, down the hill, and onto the track through the entrance. Titan, former Governator site Q, stated that he was unaware of the opening that we used today. Well, YHC did a quick recon of the AO yesterday in full daylight. Onto the track.
Burp and Merk
Burpee with 1 merkin. Burpee with 2 merkin. Burpee with 3 merkin. Up to 10. At completion AYG quarter mile. Plank at finish. A few holds to regroup.
20 Carolina Dry Docks/20 Jump Squat/AYG quarter mile. Plank series that included Low Plank Alternating Leg Lifts x 10 IC and a few other movements/holds.
Mosey around the school. Circle up where we did COP
Mary
Flutter x 10/Hold/Heels to Heaven x 10/Hold/Dolly x 10/Merkin x 10 IC
Mosey up Camilla to Brandermill Place
Triple Nickel
Start at bottom of the hill by stoplight. Run up hill to Camilla. 5 Wide Arm Merkin. Run to bottom. 5 Jump Squat. 5 Repetitions. 5/5/5 Triple Nickel. Squat plank to regroup.
Mosey up Camilla. Stop at Thornridge. SSH x 20 IC.
Continue mosey to Carmel and cross. Enter Church at Charlotte lot. Left around front of building. Continue around the back. Enter the center breezeway. Find some wall or bench.
5 Box Jump Burpee/20 Dip/20 Decline Merkin x 2
Mosey to bottom of the lot closest to Carmel Park.
Plank start Sprint (~120 yards) x 2. 1st one start from LAH/LLH. 2nd from Low Plank/LLH. Mosey down hill after 1.
Mary
High Flutter x 20/Diamond Merkin x 10 IC/LBC x 20
Short mosey to launch lot. COT
Moleskin
Strong group today. One Eye, Titan, Kirk pushing on the pace today. The rest of the crew was pretty tightly grouped. This one was run-heavy. Sum-total of our effort was exactly 3.1 miles, or a 5K. Orlando is not from Orlando, rather he has the same hospital name as Orlando Bloom’s character in Pirates of the Caribbean. Ahhh…makes sense. Orlando proceeded to inquire about how YHC was given Mermaid. Titan put the EH on YHC at a bachelor party. Sure sounds awesome. Will get out there soon. Didn’t give it much more thought. Titan then messages the following week. Couldn’t make it that week. Titan again messages the following week. Done. Posted Centurion 4/11/2013. It was tough for a 0.0 such as myself. Really tough. After 45 minutes of suck, I wound up with Mermaid. YHC gave no mention of college swimming, but Titan did and then threw out Mermaid. It stuck like fresh horse glue. So, big thanks to my friend Titan for the EH and the name. Appreciate it, brother, and great to get back over here and work out with you and the rest of this solid group. Thanks to Bushwood for the invite. Speaking of Bushwood, he could not post today due to illness. No bueno. Feel better. T-claps to Hops for the takeout.
Announcements
12/2/2016 South Charlotte Christmas Party. Sign up and enjoy some awesome 2F. Bring your M and your dancing shoes.
01/07/2017 Joe Davis Run for Recovery. Proceeds to Keystone Substance Abuse Center in Rock Hill, SC. Pushing for 1K participants. Sign up HERE. Encourage your friends to sign up.
3rd F group started by Hops. Tuesday night at 7:30 at Rusty Onion. All are welcome.
Metro Thanksgiving Convergence at AG. Bring money for turkey donations.
Welcome to the Big House, SOBs/A51’s westernmost AO. First launch up and running bright and early tomorrow am at 0530. We’ll meet at the Police Station’s visitors lot. Expect +5 FNGs. Team effort and keeping bringing up the 6 are the priorities.
COP:
Thorough disclaimer given FNGs likely present, 1 lap around the entire AO – Scenic tour & warm up for the temps.
The Thang:
Partner Up, Mosey to Tree Farm
Mosey to parking lot, PAX line up on end of parking lot side.
PAX plank up until all are finished.
Recovery lap around the baseball field. Mosey to brick dugout, grab some wall
Mosey to Grassy area for Planker’s delight – PAX Plank up, 1 by 1, PAX go down the line for handslap merkins (if merkins aren’t an option, then modify to side-plank walk down the line and give your man 1 five each hand).
LBCs, Flutters, Dolleys if PAX are still feeling spry. Mosey back to launch point.
COT
Ready position, move.
In cadence, exercise.
Thang
Moleskin
No, The Thang is not lacking description because this is a day late and I forgot what we did. (I may be old, but I am not Commish old yet.) Instead, while every man worked hard and started Saturday with a good sweat, the workout was far from the highlight this morning and didn’t deserve much space. The real highlights (for YHC at least) were meeting our relatively new brother Escobar for the first time, welcoming Heisenberg back out into the gloom and seeing/hearing the progress he has made (see below), and spending time with all 4 of these men at coffeeteria — getting to know them each a little better before heading back into our days with our families. In case you didn’t know, Saturday morning workouts and coffee in SOB Land at either Stonehenge or da Vinci are pretty effing awesome. Hands down always one of the best parts of my week with F3.
A few notes on the workout:
Curb crawl was brutal around 8 or so. YHC made a comment that next time he would consider calling it to 7 instead of 10 but, in hindsight, it’s probably better to just get stronger so 10 sucks less. If you look it up in the Exicon, it actually says to go to 13 so maybe YHC’s arms are just more soccer-like than YHC thought. Had MT (or Pebbles before he became the running man) been there, they could have handed me a tissue while continuing with one-arm merkins. Would have been good to have One-Niner there as well. He could have kept count for us while wistfully stroking the argyle tape on his shoulder. But, YHC digresses.
Still getting used to this DST thing. Sun coming up before we were even out of COP was definitely odd. We learned today that running up behind men in CDD formation is definitely better left to the concealing darkness of the gloom. #CantUnseeThat. Also, Bucky’s head glows as much in the sunlight as it does in the moonlight.
Escobar and Heisenberg (I think) are the reason YHC opted for the hairburners. Who doesn’t want to be the guy to introduce someone to that lung-destroying grind of pain for the first time? YHC then proceeded to make it the most confusing configuration of hairburners ever, so there is plenty of room for improvement here. Keep those plates handy for next time one of these two show up at your Q and please show them how it’s actually supposed to work.
Notes on the PAX:
My man Soft Pretzel is as solid as they get. YHC has never heard him complain about anything. Always brings a great attitude, encouraging words and a work ethic that doesn’t quit. Chased him on every section of the beast and he never missed a cadence count even when we were all gassed. Great having you out, as always, brother.
Bucky came to work and that is exactly what he did. Crushed us all in the curb crawl and the man is a beast on step-ups (that is meant as a compliment, but Jane Fonda would also be proud). Bucky was the first to spot the plates just hanging out in the parking lot and asked if they were mine. It felt kind of like someone asking Frehley’s what happened to his towel when he hops out of the bushes. One of those questions you know the answer to, but REALLY wish you didn’t. Or maybe like asking Tolkien and Mario what actually happens at F3 Hot Tubs. A question you never want to know the answer to.
First time meeting Escobar. Somewhat new to F3, but dude has obviously been putting in work somewhere because he was right on our heels through everything. Great to meet you, pleasure working out with you, and look forward to seeing you out there again. Now just bite the bullet and get up on a weekday! Before you know it, sleeping until 5:30 or 6:00 on a Saturday will feel like you are being lazy.
Kotters to Heisenberg who hasn’t been out for 2-3 weeks due to work obligations. He was kind enough to mention that he dragged himself out of the fartsack when he heard YHC had the Q. I truly appreciate that, brother. More importantly, even with 3 weeks off, Heisenberg showed up looking trim and let us know that he has lost over 20 pounds since starting his F3 journey. Huge T-claps, brother — strong, strong work — keep it up. He also mentioned that the words of encouragement he has received via Twitter, etc (especially from our boy Triple-7) have been a huge source of motivation. Always a good reminder when you hear something like that. Reach out to your brothers when you think of it — you never know if you might be the little push they need to keep going or the ear they need at just the right time.
Thanks to Tuck and 777 for the invite to lead and for keeping this great workout rolling week in and week out.
Announcements
14 came out to the 2nd showing of Rock Zero. Instead of occupying the 32 square miles of parking lot, we left campus rather quickly for a nasty hill.
The Thang:
Mosey to the “amphitheater” for warm up: SSH X 27.5, Merkin X 12, Bear Crawl around said “amphitheater,” Derkins X 10, Imperial Walkers X 28.3, whatever else we did.
Mosey across 51 to a Pulte Homes establishment. Head to the base of a nasty hill we’ll call The Woof.
10 burpees at the bottom, run up to home site 35 (Woof) and 20 over/unders (4 count). Repeat X 3.
Mosey toward Colony/Rea.
Stop at a mailbox we all know but a house we don’t. Teams of 3.
Partner A – Freddy Mercury, Partner B – 200 yards away, low slow squats, Partner C – run in between, Repeat until Gummy complains (again)
Run to entrance (Colony), plank
Run back to cul-de-sac, 7’s with burpees/diamond merkins.
Run to the base of the Woof AYG, run backwards up it. Waive to a chatty Cathy in her wardrobe with labrador in tow. TR was overly chatty. Head back to the Concrete Castle known as Calvary.
NM:
Gaffer was day 2 today. T-Claps brother. Keep coming out.
Nemo tried to gas it on the AYG to the Woof. Didn’t work out. He bottle rocketed to the second mailbox and then hit the e-brake. E-trade brought the heat the whole way, #oldmanstrength. Nemo’s crushing it for his age. Keep it coming brother.
TR pushed me all morning. Much appreciated brother.
Horseneck has new shoes and therefore a new lease on life. Watch out.
Gummy brought the mumble chatter. No effect on the Q.
Missing one on the roster list thanks to my breathy phone recording. Sound off.
Thanks for the chance to Q men.
Four of Charlotte’s finest pulled in Area 51 and we were off. Shuffle to lower parking lot.
COP
SSH x 20
IW x 20
Merkins x 20
Low Slow Squat x 20
Arm Circles forward and back x 20
Mountain Climber x 20
It hasn’t rained in a while, so we mosey to the soccer field.
Upper Body Tripod
Merkins x 10 at center pole
Wide Arm Merkins x 20 at first pole
Diamond Merkins x 20 at middle pole
CDD x 20 at third pole
Plank
Lower Body Tripod
Squats x 10 at center pole
Sister Mary Katherine (alternating lunges) x 20 at middle pole
Monkey Humpers x 20 at third pole
Tree Hugger
Rinse and Repeat each set of the tripod
To the blocks
Curls, Presses, Upright row (both arms)
Bear crawl to center and Lunge back
Triceps, Chest Presses, Goblet Squat, Calf raises
Crab walk to center and Lunge back
Rinse and Repeat the block sets
Mosey to playground
Upper Playground – Pull ups x 10, Dips x 20, Derkins x 20
Lower Playground – Jump ups x 10, Tire hops x 20, Donkey Kicks x 20
Peoples Chair with chest presses and then arm presses.
Mosey back to cars.
Mary
LBC, Flutter, Back Scratcher, Dolly, American Hammer, Rosalita
End
COT
Announcements – Sign up for Christmas party.
Thanks OT for taking us out…
Squiddie started us off with a HB mile that quickly turned into the HB marathon!
THE THANG
COP:
No FNGs.
SSH x 25 IC
IW X 25 IC
5 Burpees on your own
Mountain Climbers X 15 IC
Line up for an Indian run to the high school track
Main Event:
4 stops around the track –
1st round – Squats x 5, 10, 15, 20
Run another lap
2nd round – Merkins x 5, 10, 15, 20
Plank until the PAX catches up
3rd round – CDD x 5, 10, 15, 20
Again plank until the PAX catches up
The Count tried to remind Squiddie of his Weinke – at which point, he reminded The Count it was his Q!
Now time for some wall – People’s Chair with 50 air presses
Recover
Back in the chair for another 75 air presses
Hand off to Goofy Foot to continue the pain-cycle.
Line up for a little Indian run to the elementary school – as mentioned above, this was a mutiny and the full HB marathon was in play!
Once at the elementary track, the PAX paired up:
Round 1 – partner 1 does merkins while partner 2 completes a lap, flap-jack and repeat
Round 2 – partner 1 does flutters while partner 2 completes a 2nd lap, flap-jack and repeat
Round 3 – partner 1 does burpees while partner 2 completes his 3rd lap, flap-jack and repeat
Round 4 – partner 1 does step-ups while partner 2 completes his 4th lap, flap-jack and repeat
Goofy’s weinke included additional rounds of pain, but thankfully we were running short on time and had to call an audible. Unfortunately there was time for 1 more Indian run – back to the COP!
Count off and Namerama!
Once circled up, we realized we had gone 3.6 miles – a true HB marathon had been completed! Great job 2.0’s – excellent beatdown! Smokey and The Count were both proud of their 2.0’s leadership today!
Growing Strong Everyday PAX, Watch out!
Squid Ward & Goofy Foot
2.0’s OUT – MIC DROP
26 men of Centurion, The Brave and Fight Club converged at 5:15 this morning on Stonecrest to sharpen each other and to celebrate and honor our veterans.
While many of us have gone through our day today thanking those Veterans we know or see, YHC would ask that you take a moment to think about what we are thanking them for. While many have given the ultimate sacrifice in defense of our nation, and for that there is never enough thanks, many more men and women make sacrifices each and every day in service to us and to our country. They sacrifice their time, deal with the stresses of moves and time away from family, live with the knowledge that they may one day be called upon to put their life on the line, and so much more. While we all certainly deal with sacrifice in our everyday lives, very few of us do it in service to others and that is why we say thank you today to all those who have served or are currently serving in any capacity in our armed services. Thank you for your service.
We spent a lot of time with the number 11 this morning. This number is inherent in the history of Veterans Day which was born out of Armistice Day, the day on which World War I was ended in the 11th hour of the 11th day of the 11th month in 1918. However, YHC also recently learned that approximately 11% of the homeless in this country (~11,000 people) are veterans and in need of help. Beyond that, twice today we did 22 pushups. For those who do not know, in 2013 the VA released a study that showed, on average, 22 veterans are killed by suicide each and every day in our country. Organizations like 22Kill and Mission22 have since formed to raise awareness of this ongoing tragedy as well as to educate the public on mental health issues that are affecting so many of our veterans.
So, while today we humbly thank all of our veterans for their service, when tomorrow comes please continue to remember those who are in need. Recognize opportunities to help when you can — whether it is to reach out with a kind word to someone in need, to continue to bring awareness to the struggles our veterans face, to donate your time or your money to worthy causes, or even to simply hold a thought in your prayers for those who need help.
Thank you all for posting. I am sure I speak for Margo as well when I say it was an honor and a pleasure to lead you men this morning.
God Bless America
21 pax made it out of bed for the first sub 40 degree workouts, proud of everyone who headed into the gloom.
Warm-up:
Mosey to the parking lot in back to left of school
20 X SSH
20 X IW
15 X Low slow Squats
20 X MC
10 X Merkins
Mosey to Main Parking lot behind school
First round of exercise start with 5 merkins and 3 burpees run 200 yards back to lower parking lot and do 5 merkisn 3 burpees. Repeat until you have done a total of 6 sets.
Next round Partner up
Partner 1 runs to play ground and does 10 pullups or what they can (Mouth did 1) and partner 2 runs to basketball court and does 20 Carolina Dry Docks. Then meet in the middle for 5 hand slap merkins. Next each partner does the opposite. Repeat 2 twice
Mosey to field and circle up
Mary time
10 X dolleys
10 X dolleys/Flutter whatever ammo for pax
10 X bicycle
Now time for the main event everyone loves Mr. Jack Webb
1 merkin then 4 air presses nice and slow LOL, then 2 merkins and 8 sir presses up to 6 merkins 24 air presses. Mumble chatter at the beginning high mumble chatter at the end low
Mosey to the hill behind baseball field
A little ladder 5 squats at the top and 1 lunge at the bottom continue until 5 lunges at bottom and 1 squat at the top
Head over to the school for Peoples chair
3 rounds, round 1 normal, round 2 – 51 air presses, round 3 hands out in front
Mosey back to launch point
The end
The ole Mole skin:
Great job today pax or yesterday sorry a little slow with the back blast. I enjoyed the morning banter and hope everyone got a good workout in. Thank you Booyah and Sensei for the honor of letting me Q. Remember to practice your slow Merkins for the next Fireman Ed Q, happens to be Monday at Base Camp see you there.
Announcements:
Joe Davis Run
Christmas Party contact Mr. Bean
Fireman Ed Qs Base Camp Monday
YHC got an email from Gummy yesterday saying he needed a substitute Q as he apparently threw out his back. I happily abliged and put a plan together.
Being that it was Veterans Day I thought how more appropriate would it be than to do “the Murph”. I can’t recall this ever been done before at Joust so off we went.
Run to playground and circled up for 20 ssh, 20 iw, 20 Parker Peters, 20 Freddie mercuries, 20 merkins. Down to the track we went where we did a bit of a modified Murph. Ran .5 mile, 100 pull-ups, 200 merkins, 300 squats, run another .5 mile. We had about 7 min to kill so we ran to the parking lot where we did some sprints and Mary.
Circle up for COP.
Great turn out by some of joust’s faithful! It was a bit chilly when we started but by the time the Murph was explained, guys started shedding clothes. Not too much mumble chatter and nothing too funny or exciting to post. Just a great morning working out w some great guys honoring our great vets!
Announcements – Christmas party sign up, turkey bowl flag football on thanksgiving – sign up. Make sure you are at Joust 11/18 – BIG news coming!!!
Thank you to all who have served in our great military! Nomad is a Veteran… and just know how much we appreciate your sacrifices to keep us free!
11 Goats gathered in the crisp November morning to continue their never-ending journey to become faster and better!
Having disclaimed, we headed to the track for the following:
1. Warm-up .5 miles/dynamic stretching
2. 5:00 at I-Pace/4:00 Recovery… x2
3. 4:00 at I-Pace/3:00 Recovery… x2
4. 3:00 at I-Pace/2:00 Recovery… x2
Final cool-down lap… mosey back to parking lot… DONE!
5.5-6.25 miles covered depending on pace. EXCELLENT JOB!!
Moleskine:
As I left the parking lot, it appeared that everyone had successfully managed to keep their keys from being locked in their vehicles. Tramp Stamp had the honor 2-weeks ago, and Dumpster Fire didn’t want TS to feel alone… but we successfully ended that streak today! Now, we need to get DF and TS back out!
As always, everyone really did excellent today!
Nice to have Turkey Leg join us for his quarterly visit! As expected… always leading the pack! Continued best for him training for Kiawah!
The Mouth tried to join late, but we shocked him and waited! Maybe next time…
Booyah just MAF’d… is that a verb, and can I say that here???
Man Bun, Early Bird and Benny continue to be strong! They let their breathing do the talking!
Nomad… t-claps for the warm-up jog, and then triple t-claps for your service to our country! Happy Veterans Day!
Great to have Insomniac back 2nd week in a row!
Lois and Tweetsie both bringing it strong! Tweetsie commented on his hands being cold… This is the first Winter for Tweetsie and Lois. Here are 2 things to remember:
1. Slim Fast will NEVER be cold… They can mock all they want… but that is just jealousy! Staying toasty is my specialty!
2. Strange Brew is NOT an example of how to dress warmly! He is used to skinny dipping in the Arctic… so get THAT visual out of your head… and wear warmer clothes than the Brew!
Announcements:
1. Joe Davis Run on Jan 7. Slim Fast will donate $5 for every Mountain Goat that signs-up, including family members and friends… this is your chance to make Slim Fast poor! https://joedavisrun.racesonline.com/register
2. Christmas Party Dec 2. Sign-ups on f3nation.com
Insomniac took us out in prayer… thanks Bro!
