The Thang:
After returning from a short pre-run under the company of Sensei, Slim Fast, and Benny, the PAX started to gathered up. This was my firs Q and I was quite nervous. I Planned something called a TABATA inspired workout. (I know it sounds like something you would order at taco bell). At 0530, we began the warm up with some side straddle hops, and mosey to the back of the school for two warm up laps around the track. Then we started the TABATA.
(Rest 10 seconds in between the exercises below)
Imperial Walker (20 sec all you got)
The Merkin (20 sec all you got)
LBC’s (20 sec all you got)
Burpees (20 sec all you got)
Side Straddle Hop (20 sec all you got)
Mountain Climbers (20 sec all you got)
Squats (20 sec all you got)
Plank Jacks (20 sec all you got)
Two laps around the track ( first lap all you got, second I-pace)
Rinse and Repeat TABATA.
It seemed fairly easy on paper, but if the PAX felt the way I felt while doing it, hopefully they were surprised. I know I was, LOL.
Ran one cool down lap around the track, then mosey over to parking lot. Count off, name-a-rama announcements and take out. Great effort by the PAX, and I thank you all for making my first Q a great experience.
14 men gathered on a crisp fall morning to start their week off right. It wasn’t easy, and it wasn’t always fun, but we’re all better off for it.
The Thang
The disclaimer was given, which was then rudely followed by a call for 10 burpees OYO. Once complete, we took a warm up lap around the Church at Charlotte parking lot ending up in the breezeway for some warm up exercises.
Find a partner of different size for some teamwork.
Round 1: From the central breezeway, each partner runs in opposite directions to the North (lower/downhill) end of the parking lot. Meet up for 10 hand-slap merkins. Return to breezeway and do 5 squats. Repeat for (10, 15, and 20 squats).
Round 2: From the central breezeway, each partner runs in opposite directions to the South (upper/uphill) end of the parking lot. Meet up for 10 hand-slap merkins. Return to breezeway and do 20 dips. Repeat for (15, 10, and 5 dips).
Active recovery with planking and some Mary.
Follow me out the parking lot, down Colony to the first right, Ballencourt. Meet up at the cul de sac at the bottom of the hill. Instructions given for next exercise. 7 trips up the hill to the 2nd mailbox. At top, do burpees (increasing from 1-7 each trip). Modify to merkins as needed.
Active recovery with some Mary.
Follow me across Colony to Charnay Trail. 4x100m sprints, with 10 merkins at each endpoint.
Head back towards base, stopping in Church at Charlotte breezeway for a little more Mary. AYG home.
Moleskin
The idea of the workout today was that while maybe limited in creativity, there’s a lot to be gained by basic blocking and tackling (something the Panthers could probably learn from). And, for those of you who know me, you know I’m not your creative genius – more like BASF (I take what things may be already out there and make them better). So today, we were out there to take what we’ve got and make it better.
Let’s start with the burpees. I hate burpees, but they are one of the best full body exercises that we do. And, they’ll warm you up in a hurry. So, while I got the expected “lack of creativity” catcalls when at the outset, I called for 10 burpees OYO, I knew that those not in winter gear like ‘Bout Time and Steinbrenner would actually appreciate it.
The decision to partner with someone “not your size” was very intentional. No, size had NOTHING to do with this set, but so often we partner with the same people based on size, speed, or just who you’re next to, which is probably a friend, that we sometimes miss the opportunity for 2nd F at a workout. I heard some introductions being made. Mission accomplished.
That set was also designed so that the faster runners would in theory get a little extra work in, as they would run further than a slower counterpart. #extracredit. Nice job to all following some cryptic instructions. Chappy claimed that it’s clear that Wake Forest guys can’t spit out clear directions. He’s right – we usually have people do that for us. We did have to modify endpoint on the second set to go to the other side of the Church, or we’d probably still be out there.
The Ballencourt work was pulled out of one of my favorite F3 workouts ever. It was Christmas week 2013 (or 2014, I can’t remember). And it was relatively warm and just pouring rain. There were 5 of us (I don’t even remember who) running that darned hill in terrible conditions. But it was Christmas, and it was relatively warm. It was a good memory, and so, I chose to bring that one back. It was more fun the first time.
Finally, the work across Colony and down Charney was simply because it was new territory, at least for me. It had nothing to do with the Halloween decorations, though a couple of them were downright freaky. And, contrary to Curd’s belief, I don’t live on that street and wasn’t showing off any Halloween blow-up dolls.
Nice work to all out there today. They guys all pushed it hard. It’s you against you. Make it worth your time. Pele, welcome back. Way to push through today and hope to see you again soon. Steinbrenner, thanks for the heartfelt takeout, and Bushwood, thanks for the opportunity to lead. Always a pleasure.
Announcements:
None. Out.
11 Pax showed up Wednesday morning with great weather to sweat. Here’s what happened.
Began with quick lap around island to let Pig Skin and Tesla catch up. Had the PAX circle up for some warm up exercises. Exercises included: Side Straddle Hop x 15, Mountain Climbers x 15, Merkins x 15 and 5 Burpees OYO.
PAX run up to Sardis and perform 10 Merkins, right on Sardis to main PDS entrance 15 Merkins, continue down Sardis to first Sardis Presby Church entrance 20 Merkins, continued to second Sardis Presby entrance 25 Merkins head to final Sardis Presby entrance and complete 30 Merkins. Run back around backside of church up to homes stands of PDS. The warmup lap was 1.16 miles.
Partner up for 5 rounds of stadium work. Round 1: Partner 1 does laps up and down stadium Partner 2 completes Derkins, Round 2: Partner 1 does laps up and down stadium Partner 2 completes Dips, Round 3: Partner 1 does laps up and down stadium Partner 2 completes LBCs, Round 4: Partner 1 does laps up and down stadium Partner 2 “partner choice”. Had PAX plank for multiple plank exercises that ended with x5 hand release Merkins
Mosey down to track for some field work. Start at corner of goal line, run down to length of field and perform 5 Jump Squats, run width of field to corner and perform 10 Merkins, Run length of field and perform 15 LBCs, head back to starting corner. Repeato.
Move from field to track and set up for Indian Run. Run lap with PAX and head back to launch point.
Moleskin:
We were able to get close to three miles in today with a bunch of Merkins and other various exercises called to force pain on the PAX. Spackler crushed the initial lap, I had to yell multiple times for him to stop and start Merkins. John Deere was clearly upset with the lack of Bear Crawls and Crab Walks that were not called during the Q. I hope to see FNG “Pickleback” again at The Charge, he definitely was gassed after this whole body beat down.
The best AO in South Charlotte delivered again! We were able to utilized it’s pavement, track, turf and stadium to really get a fully body workout. Special thanks to Barracus for giving me the keys to the castle and Tesla for taking us out.
Bounce
Announcements:
Signup for Southern Discomfort is on the F3 website. South Charlotte Christmas Party is schedule for Dec 3rd at Firethorne CC.
6 of South Charlotte’s finest embarked (1-FNG-Escobar) on a tour of the AO.
Here is how it went down.
The Thang:
Disclaimer was given and off we mosied to the stairways next to Aveda.
COP:
-IW x20, Mountain Climbers x20, LBC x20, Squats x20
-3 person grinders:-1 partner runs up the stairs to the other end and down to partner 2, partner 2 runs up the stairs to the other end and down to partner 3, and so on. The partners that are not running are doing an exercise till the are relieved by their partner. The exercises were LBC and as suggested by Bevo, Burpees were the other exercise. Two rounds of that.
-To the Target Parking lot: 4 Corners or 17’s in big lot in front of Target:
-each corner Merkins & LBC =17; finishers go back and finish as a group
Peoples chair on wall behind Great Clips:
-Air Press x30 w/right leg out, Air Press x30 w/left leg out, Donkey Kicks x10, Air Press x30
Mosey to Tolleson Park in Blakeney Greens:
-Bear Crawl, Lunge walk, & Backward run to the other end of the park, sprint back each time
Get to the Nature Trail Burpees x5, Get on the Nature Trail behind Best Buy Burpees x5; take it to the B of A on Ardrey Kell Burpees x5
From B of A parking lot partner up:
-partners run opposite ways around the Petsmart/Best Buy building, when partners meet do 10 hand slap Merkins, continue to 50 total
Grab so wall behind Best Buy in peoples chair position and hold for 2 Ten counts.
Circle up for called exercise; all do an exercise that is called by the runner till he gets back; runner runs to the end of the Best Buy and back; did 2 rounds
On the guard rail for Dips x30
Get in a single file line for a quick Indian Run
From there back to the launch spot.
Finished.
Moleskin:
-Nice work by all we got about 3 miles in. Great to see Escobar join us love seeing fresh faces out there. You would have never know Escobar was an FNG he certainly held his own.
-We had a few spectators at the beginning, getting ready for the Big South 5k. Kudos to Tuck for working out with us and then doubling down on the 5k. I sure you did very well, but hell of a warm up for a 5k.
-Good seeing Strawberry and Tuck setting the pace on the 17’s; crushed it.
-We weren’t really going to do Burpees today, you can thank Bevo for that suggestion in the beginning, so I just wanted make sure he was satisfied and incorporated them throughout. Way to push.
-Big Tuna is the fastest backward runner I’ve been around, if you don’t believe me feel free to challenge him to a race. Nice work.
Thank you to Strawberry for taking us out.
Thanks to Tuck and Triple 7 for the Q, great AO.
Announcements:
South Charlotte Christmas Party 2016
Signup and save the date for December 2nd at 7.30pm-11.30pm. Firethorne Country Club
2016 Jingle Bell Run – Charlotte
Saturday, December 10
St. Matthew Catholic Church
Festivities Begin at 8AM
Joe Davis Run for Recovery
The run this year will be on 01/07/2017.
12 men rolled into the lot this morning to see what the fates held for them. Since our fearless site Q was DR YHC decided to engage in a little game of chance to drive the workout. Here is roughly what ensued:
Short jog around the track with some butt-kickers, high knees and shuffles to get the blood flowing
COP:
20x SSH IC
20x IW IC
20x Mtn Climber IC
Let the Fun Friday game begin
Roll the dice – do the exercise from the grid
Run up and down Grandmother Mountain
Repeato until time is up
Exercises were things like: 50 sister mary catherines, 50 yd bear crawl, 100 yd lunge walk, 50 merkins, 50 LBCs, 50 American Hammers, 25 burpees, 3 trips up Gma Mtn with 5 pull ups at the top each, 50 IWs…YHC can’t remember them all
Moleskine:
1) The much discussed hair off between Semi Gloss and YHC was a draw and not much of a show since we both recently got hair cuts
2) Good to have Busch out again at Joust. Dollywood would have been lonely at the front without him
3) 50 reps of anything in cadence will give you a new perspective on the exercise – even LBCs and IWs
4) Probably late to the party on this one but to his close friends, Header really is John the Baptist
5) Thanks to all for the chance to lead and putting up with the randorama
10 men gathered in the Vine Parking lot and followed YHC to the lower lot of the Ballantyne Village Parking Deck.
WARM-UP!
Side-straddle hops x 20
Imperial walkers x 20
Mountain merkins x 15
READY!
Run to the top of the deck and meet JRR Tolkien with a 4 80# buckets and 4 45# plates. Form a group of three, P1 & P2 alternate bucket carry and plated lunge walk while P3 runs to the bottom of deck. Rotate through twice. Mary while we wait for everyone to finish.
GO! – Tabata Training
Tabata is a popular forms of high-intensity interval training (HIIT). It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.
Round 1 – Bulgarian ball-busters (quads & glutes)
Round 2 – Man-maker merkins (chest & shoulders)
Round 3 – Lateral shuffle, length of parking spaces (hips)
Round 4 – Donkey kicks (back & core)
Round 5 – Burpees (full body)
Congratulations!
Exit the deck, bear crawl to the stop sign. Run to almost back to start. Finish with three rounds of relay races. (Outback, dressed in all black, may have spooked the car pulling up to the ATM.)
Field Notes
Thank you to everyone who turned down an opportunity to go apple picking observe the majestic fall foliage with their M to post this morning. #leafpeepers.
With Southern Discomfort and Big South 5k today, I determined most in attendance would prefer a little less running and the opportunity to make dirty innuendos #twss Tabata delivers a cardio and strength benefit. My tabata app supplied the timer and retro beats. It worked so well, I wasn’t even needed. #redundancy Also, four minutes of donkey kicks is about 3 minutes too long.
Big kudos and kotters to Loogie returning from shoulder surgery to join us and modifying as appropriate. (Keep posting! F3 is more than a workout.)
South Charlotte Christmas Party 2016
Signup and save the date for December 2nd at 7.30pm-11.30pm. Firethorne Country Club
2016 Jingle Bell Run – Charlotte
Saturday, December 10
St. Matthew Catholic Church
Festivities Begin at 8AM
Joe Davis Run for Recovery
The run this year will be on 01/07/2017.
Upcoming Q Schedule
See who is on Q this week
Great job this morning, boys! Brew and I want to keep the workouts fresh, and also challenging… that’s what you pay for! Even though Yasso 800’s are a bit “old school”, it’s been a while since we did straight 800’s. And combined with the 100’s last week, I hope we are keeping your VO2 constructively confused… which is how you get better!
Enough of the prelude… here’s what we did:
Done! Mileage was between 4.5-6 miles depending on pace. Excellent job!
Moleskine:
Yasso 800’s was a workout invented/developed by Bart Yasso (Lois… I’m not pulling your leg!). It has been used as a predictor of marathon finish time in that if you do 10 x 800 at say 3:00 each, with a 3:00 recovery in between, you would theoretically be able to run a 3:00:00 marathon. 4:00 800’s would predict a 4:00:00 marathon finish, etc. However, the accuracy of that predictability is debatable in the running community.
Whether or not it is an accurate predictor isn’t why weran these this morning… we did this because the 800 is great interval distance to add to our mix over the past several weeks…. YOU’RE WELCOME!!
Great to have JRR Tolkien join us! Tolkien is running the Big South 5K tomorrow, and wanted a final workout to stay loose and keep the engine primed! That is a fast course, so looking forward to hear how well you do! Best of luck, and come on back to Mountain Goat anytime!
Second week for Benny… who was dragged out by Early Bird! Great job, even if it wasn’t by your own decision!! Just playing… but great to have you out! You have a great mentor in Early Bird, so I’m expecting you to become a regular!
Speaking of Early Bird… excellent Virgin Q yesterday at Peak 51… I’m just saying!! Excellent job this morning… you continue to be at the front of the pack!
Lois, Tweetsie, Nomad, Retread, Dumpster Fire and Drano.. continue to be just plain strong! You guys make this workout great! I always see improvement… and the sheer commitment is commendable in and of itself. Thank you guys for being here every week!
The Mouth graced us with his presence… and for that we are eternally grateful! Not much chatter, though… maybe we didn’t provide enough material to work with! I’m kidding… of course… It’s never the same without The Mouth… and I’m glad we are all able to be used repeatedly as “reasons” for his CSAUP endeavors!
Announcements:
1. Joe Davis Run… Jan 7… no questions… just sign-up! http://joedavisrun.racesonline.com/
2. F3 Christmas Party… see weekly for details… no questions… just be there!
Thanks for the great take-out prayer from Tweetsie!
You guys are awesome! Have a great weekend! SF
11 bros came out for flex fest and left feeling so jacked they were asking which way to the beach.
Here’s how we got so amazing:
SSH x 20
Merkins x 15
Good morning x 10
200 KB challenge
Swing – 50 reps
Snatch – 10 reps each
Clean & Press – 10 reps each
Reverse Lunge – 10 reps each
Squat & Press – 10 reps each
Lawn mowers – 10 reps each
Swing – 50 reps
PARTNER UP/DOUBLES
Chest super set
Flat
Incline
5×10
Leg super set
Alternating lunge
Deadlift
3×10
Shoulders super set
Arnold press
Shrugs
3×10
Arm super set
Curls
Overhead tricep extension
3×10
Merkin/plank circle. Plank until pax next to you complete 10 merkins…now your turn.
NMM – no Mary at Meathead
announcements: Southern Discomfort. Chk Twitter and website
moleskin:
great crowd this morning. Not as much chatter today, but that’s because we were putting in more work than any other site. Join us, won’t you? Welcome Driftwood. Second post this week in his first week. Skunkworks and Meathead…a great combination. Please keep Destiny in your prayers.
The morning started off just right as the trash truck ran us off our AO PL. My attempts to keep shoes dry for a few minutes quickly ended as we headed onto the field. Cottontail mumbled something about being grouchy until noon, Horsehead was talking about a T.U.L.I.P and Fletch was wondering why we hadn’t already completed 2-3 miles …. I digress….. it begins.
2 Laps around the CC track
Words spoken, warnings given
SSHx20
IWx20
Spartans x10
LSSx20
Partner Up, grab a tire (pre-staged)
Partner 1 does 15 tire curls, partner 2 does Spartans, Partner 2 does 14 curls, Partner 1 does Spartans, etc etc all the way down to one. Chatter ends….
Plank (approx 1 minute)
Then the tire tabata rodeo begins, 45 sec to 1 minute set increments:
Take a Lap
Tire Power Squats
Tire Curls or Upright Tire Rows
Tire (torso rotation) Lunges
Tire Plank
Take a Lap
Incline Tire Merkins
Offset Tire Merkins (left, center, right)
Tire Curls or Upright Tire Rows
Tire Carolina Dry Docks
Tire Tricep Presses
Take a Lap with Tire
Overhead Tire Squats
LBCs (or modify to tire slam sit-ups)
Heels to Heaven
Tire Curls or Upright Tire Rows
(Repeato)
Return tires to pile
Circle up
LBC’s x50
Geraldo led Rosalita x20
Protractor peer led around the entire circle
Done
Thanks pax and especially Beaver, killin it at 53…. wow!
Thx to HH for the opportunity and the men of #F3Kevlar… many Blessings!
Megaphone:
Joe Davis Run, Christmas Party, Southern Discomfort (tmrw)
15 + 1 partial credit chose their poison and showed up to party at this week’s Devil’s Turn. Here’s a few of the things that happened:
3:50 am – Hairball and allegedly also Tolkien took off from the launch point and ran for a long….long time
4:45 am – Bunker and HB confirmed to be both hairstyle and shirt color compliant set off west from the launch point and ran for 15 minutes
5:00 am – The bald guys returned to find Bratwurst and Baracus in matching shirts. While not the official DT color, it was excused because it was just funny. Frasier may or may not have had his shirt on at this point.
5:15 am – All arrived back and after a babbling description of the general route for the day, Tuck presented the new site Q for DT. It seems Bunker and YHC have been replaced by a cardboard sign that says “RUN.” It seemed like a good thing to do so we complied.
6:15 am – Everyone except for Tolkien was accounted for. We will take Hairball’s word for it that Tolkien was actually there. #partialcredit
The Moleskine:
1) Hawks apparently fancy Turkey Leg since one swooped out of the dark trees and attacked his head on the way up Rea to 51. TL thought he brushed a tree branch but Frasier spotted a large bird of prey grab TL’s head. – shocking…
2) Monk joined us today from Gastonia (Gas House). We are glad you joined us although I am sure you are ready to be back in the house after the renovation saga is over. Good luck brother!
Announcements:
1) Gastonia is having a CSAUP event at Crowder’s Mtn in November. Check the website for details. It sounds like it is an overnight thing. Pretty cool.
2) Sign up for the Christmas Party. If you don’t, you will be publically shamed on Slack by Mr. Bean