Ickey Shuffle is on “Dad Duty” this week with the M traveling, so I got the message from him on Monday asking to swap Q dates. My return to Anvil was a week earlier than planned. Anvil will always hold a special place in my heart as one of its original site Qs – I’m always glad to make the homecoming trip.
I’ll be honest, in the spirit of efficiency I used part of a workout I led last week at The Charge. I don’t believe any of these guys were there, so it was still new to this group. Remember it is good to recycle! After a brief disclaimer that Mermaid would be proud of, we were off to do this…
Warm-up jog out entrance 3, up Rea, left on 51, to entrance 2, then to the little courtyard area with the astro turf.
COP
Mosey to area of parking lot closest to entrance 1 on Hwy 51
Ladder, Upside-down pyramid, or whatever you want to call it
Each round would consist of increasing reps of five different exercises followed by a run of increasing distance.
Exercises were: burpees, squats, merkins, knee tucks, regular sit-ups
Total of 75 reps of each exercise – thanks to Scabby for doing the math for me #O2deprivation
Head over to the rockpile
Partner rock work
Partner 1 performs rock exercise while partner 2 runs to light pole and back, then flapjack
Throw rocks back and head back to launch point for COT.
Moleskin:
I am a terrible writer, so I’ll keep this short and to the point. Everyone was pushing hard out there this morning. As usual Lobster Roll was the #LarryBird on the ladder – that guy can crank out some burpees…FAST! I hope everyone enjoyed the ladder…it was a crowd-pleaser last week, and certainly seemed to have the desired effect based on the reaction when I told the group we were going to go down the other side of the ladder too. I’m sure my back will be killing me for the next 4 days, but WTH…burpees are good for you!
Only announcement was a reminder for Southern Discomfort this weekend. Please have a look and support/participate if you can:
http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/
9 pax showed up in pursuit of greater flexibility and active recovery. All left with a greater “appreciation” for movie soundtracks, in addition to a slight loosening of their sinews.
The Thang:
Disclaimer – no really, I’m not a professional. Just watch this…
Centering – Corpse pose
Devotional – Jude 20-25
Warmup – sequence of:
Standing series:
Chair series:
Angle series:
Shoulder circuit:
Low & runner’s lunges:
Reset with:
Flapjack lunge series on R
Foot series:
Reclining twist series:
Corpse pose, while completing devotional
(music stops)
Fini.
COT
Announcements:
Lululemon-skine:
Good, vocal group today for YHC’s first Q of a non-KB or bootcamp “workout”. Plenty of mumblechatter subjects: loud HVAC, excellent musical accompaniment, crackling joints, etc. Good times.
Today’s musical selection was inspired by a fill-in yoga instructor YHC had several months ago. The studio’s sound system really rocks, with some great bass, and so when the instructor loaded up an upbeat playlist, it really made for a fun session. Among YHC’s challenges: hand-held speaker with limited bass, limited instrumental or other moderate selections. So, we went with mostly movie scores, with a few upbeat classical selections at the end. For the curious, they were:
The devotional for Jude was paraphrased from http://devotions.homestead.com/Devotions-Jude-Contending-For-The-Faith.html. Sections 9-14.
Thanks, TR, for sharing an extra mat with Crayola.
T-claps, Booyah, for the pre-run.
Anything I missed when I couldn’t hear while the HVAC was on?
Thanks for the opportunity to lead today. Let YHC or Swiss Miss know when you’re able to take the reigns. We’re developing a few workouts you can just grab and lead from, or you’re welcome to develop your own (or use one from a book, as YHC did today).
Aye!
11 men showed up to make themselves better.
We headed over to the parking lot for some warm-up
Windmills, SSH and Imperial Walkers all in cadence.
Then we headed over to Ben Nevis for some hill running. The instructions were easy: Run up Ben Nevis stopping to do merkins at each road crossing on the right. Start with 5 merkins then add 5 more at each crossing. you would end with 25 merkins at the end of the hill.
We gathered at the top and did some did some Mary. Then we headed back down Ben Nevis with the same instructions just switch out the Merkins for squats.
More Mary while we gathered then head over to the lake with the bridge on Ballantyne Corporate Drive. A little Dip Planks while the instructions were given.
7’s were called up the grass hill, Start with 1 squat at the top and 6 burpees at the bottom. in between each set do a lap around the lake.
Finish the last lap around the lake together. Then we moved to a triple nickel up the stairs by the pond. 5 burgees at the top and 5 squats at the bottom for 5 rounds. Gather at the top from some Mary and head back to the AO. On the way we completed some sprints and suicides.
MS:
First off, yes I am late with the BB and was called out on twitter by the Site FNG Cheese Curd. I was definitely smoked by this workout. Chasing Thin Mint and Fahvra around all morning can be exhausting. The good news is I think they only lapped me once on the 7’s (at least that is all I will admit too). I everyone pushed hard and stuck really close together.
Unfortunately, due to the lateness of the BB and the oxygen deprivation from the workout I do not have lots of fun banter for the backblast. Touché Cheese Curd, I should write these on time.
Great to lead this fine group.
No announcements due to the fact that they would all be expired by now.
On Q for Thrive and it’s time to change it up. We’ve hit the hill for 7s for a round but a multi-round event sounded right. And ended up being rightfully blamed on others.
Pre-Thang
Keifer, Nomad and YHC for a quiet, spooky run down to Stallings road and back with a detour to Hwy 74.
The Thang
Mosey to the stop sign near Meth Lane
COP
SSH IC x20
IW IC x20
3 count down merkins x10
Mosey to the hill for a full body of 7s (planks in between rounds)
Round 1: Merkins at the bottom, Drydocks at the top
Round 2: LBCs at the bottom, Leg Lifts (working lower abs) at the top
Round 3: Squats at the bottom, Rosalitas at the top
Round 4: Burpees at the bottom. Backwards run to the top
Round 5: Bombjacks at the bottom. Backwards run to the top
Round 5 was CTs fault as he said Round 4 was really easy (in between breaths after nearly passing out but nevertheless)
In the distance during Round 5, we see a car pull into the parking lot. Is that someone breaking into our vehicles or is it Hairband? Normally we’d shoot first and ask questions later but fortunately we saw him finally get out of his car and start running our way.
Mosey to meet him because, well, he doesn’t like to run. Mosey to the soccer field
Lunge walk across the field
Pepperpods back across. Basically run 3 steps, drop down for a merkin. Bounce back up, run 3 steps, merkin, etc. Pepperpods were a CT original so this is also his fault.
Guys seem pretty well smoked at this point so let’s mosey to the wall for a supposed cool down. Unfortunately, I learned a nice combo from EE at #F3Monroe Saturday.
TPC x50
Feet up on the wall derkins x10
TPC x100
Wall derkins x10
TPC x150
Wall derkins x10
Mosey back to the parking lot for 3 MOM
Backscratchers (again CTs fave so it’s his fault) IC x20
Protractor with an extended 6 inch hold to end
DONE!
COT
Prayers of thankfulness for HBs job, DTs job and good results for Lamont’s brother with his scan
Prayers for my M and Woody’s mom
Thanks to Shepherd (I think) for taking us out
Moleskine
– This was really CT’s fault with a little EE faultage mixed in.
– You guys keep doing these full body 7s and you’ll be the sexiest bunch of polar plungers on New Year’s. Well, other than you are guys, not good looking and well, you are guys. Nevertheless, seemed like a good use of a hill.
– Some complaining on the backwards uphill run part. Quads are screaming. Someone’s uterus burst. I don’t know. Just whining.
– The wall derkins were winners. Add terrible leverage with close male proximity and a bunch of weaklings (well, at least one weakling with me) and it was perfect.
– Great work by all the guys pushing through. I had said there wouldn’t be much running but I was just thinking of straight ahead road running. The hill had a lot of running. Apologies. Well, not really. It was good for you.
– Noticeable that HB missed the main running part. Claims of oversleeping are doubtful. A planned #easysack seems much more likely
– Kotters to CT who apparently thought we moved Thrive and has been posting solo to SV Middle on Tuesdays for approximately 6 months.
– You short guys were bouncing up really easy on those LBCs/Leg Lifts/etc. on the 7s. I sought and got my revenge on the Lunge Walk.
Thanks for letting me lead!!!
Glass Joe
8 ran in, over, under, and through to find The Truth. We found him, but realized too late that what we really needed was The Answer.
Here’s what we did:
After help with the proper disclaimer, and a quick summary of what I had planned we were off to the 1st tree a bit down AK towards Tom Short.
There are 20 trees at the road on the right side of AK facing West from Chick-Fil-A. We will run to every one and perform 10 merkins for a total of 200 Merkins. While I’m very democratic in allowing the runner of the group with his nice running shoes to utilize the opposite sidewalk, I will audible to Burpees if every other Pax does the same. #dewwontkillyou
Once we finished, a quick circle in The Fountains parking lot
– SSH x 20
– 5 Burpees OYO
– Low slow squat x 10
– Mtn Climbers x 20
– Flutter x 20
Cross AK facing back East – We will stop at every tree flip-flopping Low Squats and LBC back to Chick-Fil-A. There are 39 trees so we did 200 squats and 190 LBC total.
Cross AK and Rea to the Medical Plaza quandrant of Blakeney.
The larger circle walkway around the water fountain has 2 sittings walls and an open area. Here we broke up into groups and performs exercises at each of the 3 areas around the circle. We did 2 laps of each exercise circuit
– 1st circuit: 10x Merkins; 10x Incline Merkins; 10x Decline Merkins
– 2nd circuit: 10x Step Ups; 10x box jumps; 10x squats
– 3rd circuit: 10x LBC; 10x knee tucks; 10x flutter.
There are 5 small Islands from the bottom of the parking lot to the top. Those will serve as our turnaround points for Steroid Suicides. We’ll run that twice because we have time left and we can.
Finish with 50x Dolly
DONE
Moleskin
– Brat’s shoes remained clean and dry for Swift. I did make him do a lot of merkins though #payback
– The Squat’s / LBC’s got a little weird between Paper Jam and Bratwurst. Thankful for shorter daylight hours. #whathappensinthedark
– Rookie mistake by myself for not getting The Truth’s info. If you see him out – please help a brotha out.
– Speaking of our FNG – – naming him this morning was a struggle for some reason. Alex is from Philly so the only thing that we could come up with was Allen Iverson’s nickname “The Truth”. After we named him and broke circle, dude lets us know that AI’s nickname is “The Answer”. “The Truth” is Paul Pierce. We’ll allow it for now, but can opt. for a renaming later when we’re on our A game.
– We had a good crew today. Big time runners Brat and Bunker (Killer B’s) led the way up and down AK. Paper Jam kept us in stitches. The Truth hung strong the whole time. I’m not sure that MT or Bucky broke a sweat (beasts). Stumpy kept me honest and I really enjoyed his company back up AK.
The new time seems to have worked for keeping up better PAX numbers. I’m glad as there is an endless amount of possibilities for workouts here. Thanks for letting me lead you today. I hope you’re as sore as I am!
Annoucements:
– Ragnar, er…..Southern Discomfort is this weekend. We are collecting for The Relatives.
– Joe Davis 5K/10K. You must do this. Period.
– Area51 / SOB / Union Co / Indian Land Christmas Party at Firethorne CC.
7 PAX Overcame the Fartsack for the 2nd edition of #F3Monroe. With the hurricane away, the PAX wanted to play, or so they thought.
PRE-THANG
0610 – GJ, Barney & EE met early for a 4-Mile warm up run through the City streets of Monroe
COP
Warmup Hairband Ultra lap from parking lot under bridge and back up hill from farmers market.
Circle Up Fellas!
Burpees x 10
SSH x 50 IC
IW x 15 IC
SLOW WINDMILL x 15 IC
That’s Enough!
THE MAIN EVENT
Burpee Trail Lap
As a Group, Ran the 0.4 Mile perimeter trail, stopping every 100 yards or so for 5 x Burpees
Karaoke R/L, Knee Highs, Butt Kickers, Shuffle R/L, Backwards Run thrown in during the run as well.
Mosey to Hotdog Hill
Start at Playground and Run up the hill to the Flagpole at top of Hotdog Hill for 5 x Bombjacks
Run down the hill back to the playground for 5 x Pullups
Repeato x 5
Mosey to parking lot entrance collecting EE’s Famous Epoxy Plates for some Team Hill Hairburners
Split into 2 teams
1 member Pushes plate up the entrance hill and remaining team members rotate between exercises
Round 1 – 15 x Merkins, 15 x LSS
Mosey to cones for Suicide Merkin Sprinters
4 cones about 25 yards apart each
Sprint to each cone, 10 x Merkins @ cone, Backwards Sprint to start line
Mosey back to Entrance for Team Hill Hairburners
Round 2 – 15 x Merkins, 20 x LBC
Mosey back to cones for Round 2 Suicide Merkin Sprinters
BUT Start w/ 10 Merkins and Add + 5 @ each cone #GoodLuckRequest
Mosey to Parking Lot for 3MOM
Protractor
15 x Flutter
15 x Dolly
15 x LBC
50 x SSH
DONE!!!
COT
– Continued Prayers for GJ’s M (Paige) and Family
– Others?
– EE with the Super Inspirational Take Out!
MOLESKIN
The 2nd offering of #F3Monroe was a #crowdpleaser for sure! Awesome to have Barney out #SuperKotters for a Single Scoop of the Pre-Run but he went for the Double Scoop Waffle Cone beasting out the main event as well. All this after coming off of a 12 hour shift keeping us all safe with the UC Sheriff’s Office #bigknucklesbrother! Good Luck came all the way from @F3Asheville to see what Monroe had to offer and all indications are he was well pleased! T-claps for Hoffa representing @F3theFort as well and we definitely hope to see you back out when you can make it! Hoffa gets the #TenderheartCareBear award as the sweat on his shirt forms a huge heart shape #yesitwasamazing! Awesome Job by last week’s FNG Bundy for coming back out and getting into the F3 Monroe swing. Bundy is Young and Strong so I see a future Q in the making! GJ is loud. Espresso certainly lived up to his name as the second round of Suicide Merkin Sprinters brought up his breakfast… yet again! 1st Post – Violent Coffee Hurl = name Espresso. 2nd Post, 2nd Hurl fest – Thought about renaming DoubleShot. This past Saturday he went for the Hat Trick! Keep posting brother! Good work by all today. The workout was tough but we are better because of it!
ANNOUNCEMENTS
– F3 Union County here to please – Come out to Thrive (Tuesday 0530 Chestnut Park) / Come out to Overdrive (Friday 0530 Sun Valley Middle) / Come out to Monroe (Saturday 0700 Belk Tonawanda Park) or Outland (Saturday 0700 Sun Valley Middle)
– SIGN UP TO Q A WORKOUT! IT IS AN AMAZING EXPERIENCE TO LEAD A WORKOUT! YES YOU CAN DO IT!
Thank you all for making the gloom a healthier place!
Double E
14 men decided to make the choice to honor their obligation to Fast Twitch. There were a few regulars traitors that went elsewhere this morning. You know who you are. With the addition of a couple faces not seen in some time at Fast Twitch, a couple of stragglers coming in right at 0515, and a Bug Eater, the not so professional nor detailed disclaimer was thrown out there and we were on our way. Here is what we did:
The Thang:
0615 on the dot.
Ye very naked moleskin:
YHC was happy to see both Bug Eater and Joker making back to back weeks at Fast Twitch. Knowing how fast Joker is, I was pretty confused when we circled up and he was no where to be found. Purple Haze tried his best to keep Joker’s indecencies hidden from us, but finally confessed that he was dropping off a package in the woods back there and wanted us to wait for him. My immediate thought was all those reports of the creepy clowns trying to lure children into the woods. There are lots of bus stops in Raintree and Joker takes his name pretty seriously. May have gotten a little awkward, but alas he showed up. Little did he know we’d soon pass right by a portajon (which probably had hand sanitizer that he did not stop for), as well as, Gummy’s RV. Multiple options. Joker did quickly return to his usual form and ran much faster the rest of the morning.
Nobody likes the Providence Rd. hill. I hate it. I also know that there are several of those types of hills on the Charlotte Half Marathon course coming up in a few weeks, so I figured you all could join me in my training efforts. Thanks guys. Much appreciated. Today was not Kiawah friendly with all the hills, but you should all know that I am a proud card-carrying member of #NoTrackTuesday club. So never fear that from me. I think only 3 people made all 3 rounds of the hills: TL, Alf, and Fault Line. Everyone got in at least 2 full rounds, with some turning back half way on the 3rd.
There was a good bit of confusion on the rolling suicide along RT Ln. Some people just stopped when they got to a street. Some people just kept going (PH and Soul Glow). Only a few actually did what they were supposed to. Everyone certainly was a little confused when Bug Eater somehow went from the six to the front of the pack on the downhill. He said he just needed to know what it felt like up there. How was it? Per usual, Turkey Leg led the pack all day (with the lone Bug Eater exception). He was even nudging me along the warmup mile to speed it up.
Nice morning out today. Little warmer than it should have been. Gummy did his best Mr. Brady impression with the wringing out the shirt at the end. Don’t want to get those seats wet in the low rider. Great to see Lex Luther and Grease Monkey out this morning. Also, great to have Icicle back out there. Thanks to Duct Work for the take out. Not sure if I’m still #DeadToHaze or not, but hopefully I’ll be able to Q again another day. He did specifically tell me not to go through Raintree this morning. So there’s that. Thanks anyway for letting me lead.
Announcements:
16 of South Charlotte’s finest gathered at one of Area 51’s most historic AOs to start the week off right. After a brief but legally sufficient disclaimer, the crew of grizzled veterans moseyed to the back parking lot for COP consisting of 20 SSH, 20 IW, 20 LSS, and 10 merkins.
Thangalicious
Moleskin
Announcements
Southern Discomfort: this Saturday, October 22nd, 0700 start at Charlotte Catholic High School
http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/
South Charlotte Christmas Party: Friday, December 2nd, 7:00PM – 11:30PM
http://f3nation.com/2016/10/11/south-charlotte-christmas-party-2016/
10 men gathered outside The Vine this morning to follow Soft Pretzel YHC into the gloom at Bagpipe and accomplished the following:
Thang
Moleskin
Have an M and 2 girls breathing down my neck to pack the car for our trip to Disney so this will have to be short and sweet (or short and sour if you ask Brat or Haze). Some were surprised to discover that YHC had the Q today as the schedule still showed Soft Pretzel on deck. He was kind enough to swap Qs with me a couple weeks back when YHC’s hip was acting up so hopefully no one was too disappointed.
Wanted to work the upper body today in the hopes of staving off soccer arms during my week away. We accomplished just that and the shoulders were near jello by the time we returned to COT (Curb crawls may be a new YHC favorite. Tolkien Beware). Heard some mumblechatter from those of you who were at Foxhole yesterday and were already treated to some shoulder/back work by Hairball. Cobains (not really).
Everyone came to work this morning and we managed to put in just under 2.5 miles along with all the upper body work. Frehley’s only threatened gave me angry looks two times in this workout which I think is a decrease from my last Bagpipe Q. #weinkefail. Yogi was out front crushing the 4-corners and made the burpees and merkins look easy. Bucky wasn’t far behind on any of the sets throughout the morning, pushing the pace. Strong work. Unfortunately, YHC was in a bit of a bubble this morning and didn’t hear much else other than my own heavy breathing. If I missed anything worth noting, please shout it out below.
Heard some groans when burpees were repeated on the second round. If anyone was surprised, you have not been to enough of YHC’s Qs (love for the burpee). Speaking of which, it was nice to see a number of faces that I don’t get to see regularly (Dumpster Fire, Morning After, Slum Lord, Pulp Fiction). YHC used to be more regular at Bagpipe before I got sucked into the Swift cult group. Will have to make more of an effort to make it back to Bagpipe as it is a great group and a great workout. Soft Pretzel and Outback have done an awesome job as Site Qs and they handed off the reigns this morning to new Site Qs Bucky and Morning After who I expect will continue to help Bagpipe thrive. Thanks for all the good work SP and Outback and thanks to the new Site Qs for stepping up!
It was an honor to lead this morning as always. Thanks for coming out.
Announcements (see newsletter or other BBs for links)
29 of South Charlotte’s finest got after it at Skunkworks this am. Plenty of KBs, running and some social time.
Warm-Up
– Side straddle hop
– Imperial walkers
– 2-handed swings
– Good mornings
Touch the Rock
– Partner up
– Partner 1 run and touch the rock, partner 2 KB exercise, flap jack
– 2-handed swings
– Cleans
– Squats
Catch me if you can with new partner to benches at bottom of parking lot, 10 merkin chaser
Run the Median
– New partner
– Partner 1 run around the median, partner 2 KB exercise, flap jack
– Flutter w/ KB press / backwards run out
– Dolly w/ KB press / karaoke
– Louganis w/ KB / straight run
– Catch me if you can to front of church, 10 merkin chaser
Run the Hill
– New partner
– Partner 1 run to second median and back, partner 2 KB exercise, flap jack, partner 1 run to road and back, partner 2 KB exercise, flap jack
– 1-handed swings
– Snatches
– Overhead press
– Catch me if you can back home, 10 merkin chaser
– KB lunges to burn the last minute
29 strong out there with plenty of fire and vigor (and smack talk)…so I put in plenty of running to make sure the potential smack talkers were winded. Lots of new faces coming out to Skunkworks, so the goal was to make it a bit of a social with multiple partners (awkward wording).
A couple of notes. F3 is a place for any guy to come and work out regardless of physical fitness. However, don’t expect to come to Skunkworks and not get heckled, this is supposed to be a really hard workout (hopefully it was). Not just KBs. Fireman Ed’s transformation to runner is almost complete, fast legs. Welcome FNG Driftwood as expertly named by Bulldog. Crotch Rocket was present showing his love for Area 51. Always an honor to lead this group. Stone Cold on lead next week.
— Harley