The schedule said Heart Breaker was Q, so the PAX were a little surprised that Big Tuna had Q-Jacked the workout. So here’s what happened……
Mosey to the Smoke Parking Lot for COP
Windmills x20 Imperial Walker x20 Modified Mountain Climbers x20
Mosey to the top of the Murder Horn for a Lolli-Pop Circle Run
Partner Up (Speed Matters!)
Run Half-Way around, meet partner for Hand-Slap Merkins x10
Run 2nd Half back for another 10 Hand-Slap Merkins
Repeato – Partners run in opposite directions this time
Mosey to the back of Target for some Speed-Bump Suicides
Do Hand-Release Merkins x5 and increase it x5 at each additional Speed Bump.
Finish at opposite end
Sit for some Peoples Chair to wait on the six
Mosey to side parking lot, partner up
Partner 1 – Backwards Run to end of lot, turnaround, run up hill, Partner 2 – Curb Derkins Repeato until Team Total Curb Derkins x 100
Partner 1 – Backwards Run to end of lot, turnaround, run up hill,
Partner 2 – Curb Dips Repeato until Team Total Curb Dips x100
Partner 1 – Backwards Run to end of lot, turnaround, run up hill,
Partner 2 – Curb Jump-Ups Repeato until Team Total Curb Jump-Ups x100
Line up for an Indian Run back to COT……….Tour the parking area up and down a few times
Stop at one end of theatre parking lot, OYO Burpees 10x
AYG Jail Break back to COT
Ye Moleskin:
It’s been a while since I’ve Q’ed a workout, so I’m grateful to my boy Heart Breaker for letting me step in on this one. We had nothing but seasoned veterans in the gloom this morning and they certainly challenged me. I appreciate McGee and Fireman Ed for trying to Q-Jack me a few times, I did cave on the Burpees. There seemed to be a lot of mumble chatter on the extended Indian Run through the parking lot, but I thought it was pretty good.
Announcements – See Bean on the F3 Christmas Party and if you’re still interested in participating in Southern Discomfort this weekend there’s probably still room.
13 for some lifting and some running
Partner up
1 partner fetch a big rock
Catch me if you can to the back of the school.
Rock Work:
P1 up and over wall
P2 Good mornings with rock
Flapjack/repeato
P1 Stagger merkins right
P2 run
Flapjack repeato left hand staggered
P1 curls
P2 run
Flapjack
P1 trip extensions
P2 run
Flapjack
P1 dolly press
P2 run
Flapjack
P1 flutter press
P2 run
Flapjack
Worked in a couple 10 counts and some peoples chair
Catch me if you can to take the rocks home.
Curbwork with legs/merkins/monkeyhumpers/etc
Head bank for 6MOM and burpees
0615 on my watch not Brats
Good workout men. Thanks for following as I wandered through another lightly planned morning.
In a ridiculous attempt to parody the voluminous, magnanimous, adventurous, and tremendous legend aka Horsehead, YHC is gruntled to present you with a backblast that is worthy of fact checking. Don’t believe everything you read on the internets.
The 2 minute warning was given and when it expired Shepherd took off in a sprint worthy of Keefer and Snowman (sans the crazed Xena Warrior Princess attack mode yodeling). We trucked over to the bus lot via the sidewalk in front of the school and circled up for the following:
COP
– IWs (X20 IC)
– LSSs (X20 IC)
Mosey to the patio area.
– Step-ups (X20 OYO)
– Plank it up
Cheese weave thru the line of buses
– Merkins (X20 IC)
IR to Elementary School bus lot
– SSH (X20 IC)
IR to Elementary School back parking lot
– Karaoke left
– Karaoke right
Partner up. Partner 1 run to Rogers Rd and return; Partner 2 – 20 BPs and 20 LSSs (Repeato); Flapjack.
– Windmills (X15 IC)
IR to back of Middle School
– LBCs (X20 OYO)
Hand off to The Late Show
In back of the school we stop to pick up a cinder block and head to the front patio for a little bit o’ fun.
Deposit your block on the curb at the bottom of the hill then over to the lunchroom patio.
(5) Supine Rows
(10) Mericans
(15) Squats
Mosey to your block and give it a lift to the top of the hill and back.
Repeato until time is almost up.
Hustle the block back to the pile and back around front for the COT
Done! Prayers and announcements and we took off for coffeeteria and 3F at McD’s.
Moleskine
After fighting off several members of the Drivers Ed Pit Crew we almost decided to scrap the w/out and head to Starbucks for the paper and a skinny soylent green latte with extra foam, but Shepherd got us back together with a reminder: WWGJD? (What Would Glass Joe Do?) So we bandaged our wounds, blew our noses, iced up, and got back in the game…
With regards to our fearless first half Q…. his sprint to the bus lot got us wondering and we suspected something was up. As we finished the 6 mile partner run to Rogers Rd and back we were pretty sure that “Shepherd” was actually Glass Joe wearing a Shepherd costume. But after the run we were too out of breath to care so we just went with it. By the time we made it back around to the front of the school dragging blocks behind us, we forgot exactly what we were talking about… but we knew it had something to do with costumes. So we decided to stop for a while and talk over Halloween costumes and used Google Sheets on The Count’s Phablet to plot a spreadsheet to determine the relation between “Facepaint Quantity” and “Candy Quantity.” That devolved into an argument over the worth of candy in the average Halloween haul. Woody claimed that 2 mini snickers were worth 4 mini Twix bars in a trade, while Squid was adamant that 4 mini Twix were worth 6 Milkyways OR 7 Three Musketeers. Bonhoeffer almost popped a blood vessel when The Count tried to convince us that 1 mini pack of Starburst was worth 2 mini bags of Sour Patch Kids. Meanwhile Shepherd and I were in our own heated debate regarding the effectiveness of the classics: “Trick or Treat, smell my feet, give me something good to eat.” versus “Trick or Treat, be so sweet, give me something good to eat.” Eventually we got it sorted out and finished the workout without any hard feelings. #ISI
Proudly hitting the Outland deadline of Thursday…
The Late Show out.
This Workout Was Huge, Big League
Went a bit old school with a themed Weinke. We did a lot of that sort of thing 3-4 years ago, as some of you may remember. Since I spend more time at the OPE baseball fields than I do anywhere else on the planet, I decided to climb the ladder of South Charlotte baseball levels. Ran from field to field (tee ball, rookie machine pitch, machine pitch, minors and majors) with the exercises getting tougher at each level. First we would “run” the base paths of each field in some painful manner (backwards run (x2), lunge walk, crab walk, bear crawl, burpee broad jump (crowd pleaser/Q killer), then would do some variant of merkins at the right field corner (x10), left field corner (x10) and home plate (x20) of each field. Again, getting more difficult as we progressed up the baseball ladder (CDDs, merkins, stagger left and right, wide arms, diamonds). 40 diamonds after burpee broad jumping the bases is no joke. Stopped for some core on the pavement (so as not to soil the fancy garments of delicate pax with infield dirt) in between fields (25 LBCs, 15 heels to heaven (x2), 15 dolly IC, 15 flutter IC). Threw in a Gummy 10 Count (random IW x10) and a Smoked Q (random SSH X10) somewhere along the way.
Had some time left so headed to football field for Broken Arrow, which is a sprint of the football field followed by an exercise. Usually 100 yard sprints, but increased to 120 today at someone’s (Spackler’s?) urging. 25 WWII sit-ups, 20 merkins, 15 heels to heaven, 15 jump squats, 10 stagger left, 10 stagger right, 15 more jump squats. Run home and finish with 15 more heels to heaven and 10 more diamonds.
All in all, 2.6 miles, 250 merkins of various varieties, a reasonable amount of core, some painful base running and however many burpees it takes to go around a baseball diamond.
My Microphone Wasn’t Working
Multiple refuseniks on the base paths today. I think perhaps there was a shoulder injury involved in one case, but I did hear some complaints about dirt. Seriously. I hope having one’s hands and feet touch dirt was not too much to ask. About 5 days a week my 9 year old is out there sliding and diving in said dirt. He seems relatively unoffended by the whole concept.
The Moderators Keep Attacking Me
Actually had complaints today about dirt, grass AND pavement. Unless we learn to do our workouts while levitating, there aren’t many other options. Perhaps next time I will cover the entire AO with fluffy animal hides or fine Persian rugs. If you have a fear of dirt, grass clippings or pavement I would suggest taking this whole boot camp thing inside. Oh wait, they have that. It’s called Crossfit. I hear it’s a great place to meet girls.
None of You are Hot Enough for Me to Harass
I’ll quit my bitching about all the bitching (though I think I forgot to mention that it started with complaints that I didn’t do a disclaimer). And I can’t really call out anybody specifically because it was too dark outside and because I was too busy trying to bear crawl and burpee broad jump the bases to see who was missing. Also, to be fair, as a general proposition, the Hydra pax crushed yet another difficult workout. Certainly moreso than I did. I was flying out front in the beginning … not so much in the end.
There is something called Southern Discomfort that is apparently happening (check website and twitter). Thanks once again to Puddin’ Pop and Good Hands for the keys. I can’t remember who took us out (Harley?), but thanks for that too.
YHC inherited the Black Diamond from traveling Fall Out. Black Diamond notifications via Slack and Twitter were sent out this week leading up to the Black Diamond. It appears they ended up as more of a Warning than an Invitation. 4 PAX assembled in the gloom for some quick mumble chatter and then we were off.
Warm-Up
Mosey to “Don’t Pace Yourself, Push Yourself” playground for:
The Thang
YHC had 4 minutes left and just enough pain to fill it. Running to the car, the PAX thought I was bailing on COT…no no unfortunately just grabbing the phone for a little Sally Challenge, Bring Sally up and Bring Sally Down…I’m pretty sure we all made it through the entire song 2 minutes. Annnd on to COT.
Moleskin
4 PAX really got after it this morning, everyone took turns as the Alpha in different parts of the workout:
Fahvra – hit the gym hard yesterday doing chest and managed to smoke through all of the chest portions of the workout maintaining his beast status. Showed up sleeveless and also stayed up late watching his Cubbies get the bats going in game 4 and brought that energy to the Black Diamond this morning. Always good to have him out pushing us.
Fire Hazard – claimed he dominated the pull-ups at Fat Camp the morning before and carried it over to this morning knocking through them. Also defending his crown as the fastest back pedaler at a workout. Thanks to his M again for the sprint/backpedal portion which is always brutal.
Ringer – Thanks for keeping me in line and advising me on good times to shut-up and just workout as I butchered the sports that Fire Hazard’s M dominated in HS. Also hit the gym hard on Wednesday but showed no fatigue while crushing burpees and pull-ups which is par for the course with him.
FAHVRA HAS THE NEXT BLACK DIAMOND – FALL OUT, YOU BETTER BE THERE TO CLAIM IT BACK!
Over and Out – General
21 of South Charlottes Finest descended upon SCMS ready to rumble. As the clock struck 5:30 a disclaimer was given and away we went.
Mosey to kindercare lot for warmarama and to allow for a few late arrivals to join the fray.
SSH x20IC
5 burpees OYO
Merkins x20IC
5 Burpees OYO
IW x20IC
5 Burpees OYO
Carolina Dry Dock x15IC
4 Burpees OYO
Head to Davey Park at a less than pleasant pace
Plank and FLutter by the entrance gate to allow the six time to arrive
Head up to the top of the Lane – Stopping at each Light for 10 Squats – Plank at the TOP
Down the same way Stopping at Each Light for 10 Carolina Dry Docks – Plank at bottom
Get in Groups of three – size/speed of no matter
P1 heads to Playground Circuit for -10 Pull UPs, 20 Squats, 30 TRi Dips, 40 LBC’s
P2 Heads to top of lane – 10 Diamond, 10 Wide, 10 Reg Merkins, 10 Drydocks (FLutters or assorted corework)
P3 Laps the Lot then relieves P2 – FLAPJACK
Complete as many rounds as Possible – stop at 6:05 (only managed 1 and change cycles due to the distance of the run)
Return run to SCMS as a less than enjoyable pace – Early finishers Lead Mary
TIME
COP namarama etc
Skin: Unseasonably warm this morning – Puddin had soaked his Gray Tee by the time we wrapped up the warmup as he took the early lead toward Davie Park. Swiper made the pass and never turned back – he was on a mission. Following close behind were Bodybag and Ringer, who no doubt are getting in playing shape for the upcoming soccer arms cup! Speaking of Footballers, Death Valley has enough talent to fill the pitch with some elite players. Co-site Q Dollywood must be fielding tryouts and scouting on Wednesday mornings. Great to see Busch out there this morning as well.
Managaged to get in 3.4ish miles this morning, so a little more running than I had anticipated but everyone out there seemed to handle it with ease. Everyone was pushing themselves on the runs, great stuff men.
Short backblast today, so if you recall anything noteworthy – please post in the backblast
Announcements:
Southern Discomfort this weekend – Preblast – http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/
Charlotte Eagles Fundraiser November 1 at Calvary Church – please see bodybag or dollywood for details
Full disclosure: YHC has never run more than 7-8 miles during an event (Balrog earlier this year) – YHC despises running. Therefore, with Southern Discomfort coming up on Saturday (still time to sign up), YHC wanted to post, but not smoke the leg regions. Therefore, when Pop Tart whimped out had to reschedule his Q for YHC’s regularly-scheduled Wednesday morning, I was all over it. What better way to make sure you don’t overuse one muscle group than to dictate the Weinke?
If we weren’t going to use the legs much, the Pax were in for a good old-fashioned shoulder smoker. Warning posted to Twitter the night before. Disclaimer thoroughly delivered at 5:30, and we’re off into the Weinke that YHC conjured up on the car ride over.
The Thang
Mosey to the other corner of launch parking lot for a little COP:
SSH x 20
IW x 21
MC x 20
Windmills x 10
Mosey to the plush grassy area next to Elm, by the northernmost entrance to Stonecrest for a visit from our old friend Jack Webb. 1 merkin/4 air presses laddering up. Pax were instructed to bring their arms all the way down (Fireman Ed special) before starting the next air press. Went all the way up to 10 merkins and 40 AP.
Mosey around the hill to the rocks behind the dumpster for some rock sets through a number of sprinklers, see that the workers had removed the rocks (!#&$), and proceed to yog over to Firebird’s while figuring out what the hell to do now. Take a page from Pop Tart’s book that was a page from Champagne’s book and do some sets:
Round 1 (2 sets)
10 incline merkins
10 dolly IC
10 dips
Between sets, pax run down the parking aisle and back up to give the upper body a short breather.
Round 2 (2 sets)
10 derkins
10 flutter IC
10 skull crushers
Pax run down the aisle and back between sets. A little Mary to recover: LBCs, Rosalita, and American Hammer
Mosey to the parking lot next to Smoke for the grand finale: merkin ladder. 13 pax – Cheddar started with the call of 13 merkins. Run across the short area of the lot, and Big Tuna led 12 merkins. Went down the line until Loogie finished everything up with 1 squat (modify as necessary).
Mosey back to launch lot, pick up Tolkien who was segment-hunting the Murderhorn (allegedly), and finish with 15 box cutters, 15 H2H, and about 40 seconds of 6-inch hold. Done.
Moleskine
YHC had forgotten how awful the merkin ladder was. Glad there wasn’t more pax. Everyone beasted the Jack Webb. Usually you get some guys trailing off once you hit about 6/24 and 7/28, but every single guy was still knocking it out on the 10/40 set. T-Claps to you all. Cobains about the rocks. Paco and Tito didn’t inform YHC that they had removed them. Oh well, it was only a little bit of water. Felt good.
There wasn’t enough running for Heartbreaker and Yogi – they were pushing it between the Firebird’s sets. Mic Check decided to push it on the final run, after everyone else was tired. BTW – great to see Yogi back visiting us from Florence, SC.
Kotters to Loogie. YHC had to apologize at the beginning and disclose this was going to be a lot of upper body workout. Loogie, as always, was a great sport about it and modified as he needed. Everyone is thrilled you’re back out in the gloom, Loog. Great to see you.
What is there to say about JRRT that hasn’t already been said? Dude is sitting there humping stretching against his car as we’re moseying back to launch at the end. YHC thinks he doesn’t want to do the workouts, but he wants to be included in the BB’s. So needy….
Awesome job today, boys. It was an honor and privilege to lead you. T-Claps to Commish and Cheddar for the great leadership week-in and week-out at the Maul.
(posted on behalf of Peppermint)
It was a steamy day atop the black rubber balls of the turf. We started off with a short light jog then 10 synchronized pull-ups to get loose. From there…
Hold plank or do baby bridge till group completes, then…
(posted by Argonaut)
Done.
Peppermint did a solid job out there today for his VQ. He’s only been posting at F3 workouts since early August, though it is obvious he’s been doing some sort of exercise before that. This moleskin will not be used (entirely) to critique Peppermint’s first Q, save for the mention that the pre-workout disclaimer was a bit brief for my taste. Thanks for leading Peppermint! Looks like you enjoyed the leadership adrenaline.
Good effort from all 8 today in what turned out to be a pretty decent all around beating for the legs, core and shoulders. Kirby pushed hard today and was the first to notice that the merkin count for the day sort of crept up on us, Tuck and Firehazard were moving pretty fast out there today (despite all the MAFing Tuck has been doing. #itsjustslowrunning), heckling each other every step of the way. YHC was disappointed to find out that FireHazard’s nickname has nothing to do with repressed arsonist tendencies. Mario was fast again today, even after pooing posting at swift for miles yesterday. He only sandbagged on one sprint (probably a group best). Wild Turkey showed the utmost respect for the Q, which is truly honorable. Even following Peppermint in a pirouette over the wire road black. Every Q wants to have WT in the PAX, he’s always setting the example for how to post: low mumblechatter, dogged obedience to the Q, give it all you got with no complaining. #tclaps Turkey ! Mighty Mite still posted despite the sad gearlessness of FatCamp today. He’s a bear.
YHC almost succeeded in putting all the young guns down by secretly planting fire ant mounds strategically in the fence sections that they’d be laying in during Windshield Wipers(somehow YHC knew before hand). Either there were ants there (and people walking in the field), or not. Perhaps Peppermint and Mario just like to take their shirts off together (and Elon park is haunted in October).
Thanks for coming out to support Peppermint’s first of many future leads.
Argonaut Out.
With marathon training in full swing, people need options. We, the bald and beautiful management of Devil’s Turn, are here to deliver.
This week’s Devil’s Turn will offer all the options a PAX could ever desire. Just read below and choose from our selection:
All options meet in the greenway parking lot at the corner of Rea Rd. and Bevington Place.
1) Hairball’s little bit of crazy – meet at “stupid early hour” and run at marathon pace until 6:15 am. (contact Hairball if you are actually interested)
2) 4:45 am option – Out and back to the west on Bevington Place (will come back to pick up next group)
3) 5:00 am option – Out and back to the east on Bevington Place (will come back to pick up next group)
4) 5:15 am option – Head north on Rea Rd to the “Danger Zone” and run between 51 and the beginning of Colony Rd. until time to head back to start at 6:15 am
See you there at whatever time you choose. There are no bad choices here…