8 men for a split Q beat down at Commitment, courtesy of Transporter and YHC. Neither YHC nor Transporter knew what each other had in store. In fact, the entire arrangement was arranged by 12 DM Twitter words last evening:
Transporter: “Want to do a split Q?”, YHC: “Sure man, I’ll take Act 2”.
And that was that; here’s what went down:
Good work from a fast group at Commitment today. Hopefully today’s joint Q beat down provided just the right amount of suckage to allow you to partake in some weekend libations without adversely affecting your lbs. Speaking of lbs, have you guys seen Damascus lately ? Not only is he still crushing workouts, he looks like he’s lost a good 10-20 pounds in just the last 4-5 weeks. Damascus, you need to post a #wasnow and your F3 story. Very well done !! Stuffed Crust is wicked fast. Gator Cub kept pace with the group the whole time, much respect !! Maple Syrup admittedly has been AWOL for a while, good to see you back man ! Pogo, thanks for your service in helping get the power back on for folks who have lost it.
Split Q’s are fun. Provides a cool environment for collaborative leadership, which is often times the place we find ourselves in our jobs. Speaking of Qing, the Commitment Q sign-up is abysmally empty from now until infinity future. Everyone who has posted to at least 3 or 4 F3 workouts should be able to work up the courage to give Qing a try. Get out there and sign up men !! Damascus, sign up! Pogo, sign up! Maple Syrup, sign up! Loafer, sign up !, Gator Cub, sign up!
Transporter, comment below if I missed anything
Argonaut Out.
7 dudes got up Saturday morning to work out at Olde Providence Elementary. In the heart of football season, with the sun up and the football fields all marked, it seemed appropriate to spend some quality time on the gridiron. It went something like this.
Start Time: 7:00:00 – Warmup lap
Mosey to other side lot and Circle up:
SSH x 15
Imperial walkers x 20
Arm Circles x 20 (YHC tried to get away with calling these windmills)
Windmills x 20 YHC had planned to call these toe touches)
Mountain climbers x 15
Rosalita x 20
Groiners x 15
Mosey to rocks across the street at the Church:
Curls x 15 (two sets)
Overhead press x 15 (two sets)
Overhead Tricep curls x 15 (one set)
Merkin suicide pyramid on the football field:
5 yards x 5 merkins
10 yards x 10 merkins
15 yards x 15 merkins
20 yards x 20 merkins
15 yards x 15 merkins
10 yards x 10 merkins
5 yards x 5 merkins
Finish x 20 merkins
Partner 150’s on the football field (partner up):
150 x heels to heaven (Partner runs 30 yards and back, switch)
150 x squats ( Partner runs 40 yards and back, switch)
150 x LBC’s (Partner runs 50 yards and back, switch)
Four Corners: (At each corner of football field)
Corner 1: Flutters x 20
Corner 2: Dolly x 20
Corner 3: Knee Ups x 20
Corner 4: Mason Twists x 20
Center of Field and Partner Up for Prairie Fire Mary (L, C, R x 10 each), switch
Into the Woods for some up and over the benches
Mosey back to starting point
Freddy Mercury x 15, one-minute plank
Stop Time 8:00:09 AM (9 seconds of more fun)
Count-o-rama = 7
Name-o-Rama
Announcements: No Ascent Workout next Saturday 10/22/2016 due to Southern Discomfort event, Sign up For Souther Discomfort (you can do half if you want), Sign up for Christmas party – see pre-blast in weekly email, Joe Davis 5K sign ups open for early January also – sign up for great cause and support an F3 brother.
Send off by Fugitive – good take out and thanks!
Moleskine:
The goal was pretty simple. I wanted to use the football field and I wanted to hit legs + core.
It takes about 17 football fields to make a mile. Just our field work with the Partner 150’s, Suicides, and 4 corners we hit 1 mile, or 1700+ yards. Our combined workout mileage was just over 1.5 miles factoring the run through and around the AO. From a core standpoint, we did nearly 300 reps hitting our core and should have a good burn for the weekend. This was us working on the good kind of six pack. Gullah can now resume his college football watching, six-pack 12 ounce curling later.
Good work by all!
Geraldo is a couple weeks out of his GoRuck and was armed with his GoRuck bag of bricks and powered through. Great to meet SInsei and see him navigate an F3 workout. Thanks Gullah on the Sinsei assist today and totally enjoyed partnering with you and Sinsei on the Partner 150’s.
I learned 150 is a lot to do of anything. Good start to the weekend. Have a good one.
Be awesome.
Bugeater
On a downright pleasant Mid-October morning a crew of Centurion regulars (minus a few notable exceptions, more to come on that later) convened for a bout of vigorous exercise. The good news was that YHC tweeted the night before that the morning’s activities would adhere to #BurpeeFreeOctober. The bad news was that YHC also tweeted that today was leg day. With no squat rack or trap bar available, how bad could it actually be? Well, for at least one of us, who shall remain nameless, traversing the bleachers at a high school football game this evening proved to be a most painful endeavor. A proper and eloquent disclaimer was given to keep the #Stumpfs happy and off we went.
Warmup: Run to the parking lot outside Panera Bread for COP, which the Q begins by announcing that running is awful. COP consisted of 20 SSH, 20 LBC, 10 Merkins, and 10 Mountain Climbers in cadence.
Next we gathered at the base of the stairwell where instructions were given to perform 10 Squats, 10 Merkins, and 10 Plank Jacks, then to run up the stairs, to the other end of the plaza, and down the other staircase a total of five times. Instructions were also given to perform the exercises slowly and with good form. Chelms almost made it through two full reps before being admonished for questionable form by Mermaid. About midway through the third round, YHC made a mental note that running is still awful, and that everyone else is fast, which is super annoying.
Run to the front of CCHS and find a spot of bench or wall suitable for an extended session of leg exercises. A garbage truck taking its sweet time to pick up the school’s rubbish bins and haul their contents away made YHC have to shout the instructions for the next phase. Said next phase consisted of 50 Split Squats with the left leg, 50 Split Squats with the right leg, and 50 dips. It’s leg day after all, #YouWereWarned. After this phase YHC felt that wondrous rush of blood into the leg muscles known as “the pump” that Arnold so wonderfully described in “Pumping Iron” so hopefully that was experienced throughout the PAX.
Run to the mouth of Tartarus, the region of torments and line up at the base of the first ramp. Instructions were partially given for the next sequence of events. YHC stated that we would begin by sprinting up the ramp, but since this is Centurion several PAX tried to jump the gun and get a head start. After reeling in the overzealous, the other part of the instructions were given, following the sprint there would be 10 Squats, 10 Merkins, and 10 LBCs. Gather at the base of the next ramp and repeat all the way up the deck, adding 10 reps of LBCs after each ramp to aid in the recovery. Once we found ourselves at the summit of Tartarus YHC explained that we must now make our way back down, and we would accomplish this by lunge walking one ramp then sprinting the next in an alternating fashion until we returned to the base. About a quarter of the way down the second of the lunge walk ramps Driver turned to YHC and muttered “You were serious about the leg day thing huh”? Indeed sir, indeed.
Run back to launch lot. Again, this being Centurion, several PAX took off at a brisk clip so they did not hear the Q announce that the pace was intended to be of the recovery variety. Also, if one is able to run at such a pace at this juncture then YHC must question the commitment to the sprints.
Outsourced Mary: In a not so subtle effort to mask what can be described as horrendous form on core exercises, the Q generously let each PAX take a turn leading the group in an exercise of his choosing. A reminder was also given that we were still in the throes of #BurpeeFreeOctober however. Highlights included Russian Twists, Heels to Heaven, LBCs, Flutters, Box Cutters (which are about as fun as watching LSU try to play offense), etc. Fin.
Notable Absences: Champagne, Iron Horse, Thunder Road, Abacus, Scabby
Moleskine: If you decide you don’t feel like doing something for awhile, you can just hashtag it and it becomes a thing, like #BurpeeFreeOctober. #TheMoreYouKnow. YHC thinks this has potential and wouldn’t be surprised if it morphed into #BurpeeFreeAutumn. You just never know when these things are going to go viral. Thank you to Paper Jam for a powerful takeout. YHC believes it is safe to say many of us are envious of that ability to speak off the cuff with such power, wisdom, and clarity of message. Additional thank yous to our stalwart site Qs for continuing to push YHC out of the proverbial comfort zone and into the Q spot. Make it a good and impactful weekend.
The weekly interval running workout known as Swift will launch at 0515 Tuesday from the Vine Restaurant in Ballantyne. XL and HD will be together, but there are two options for intervals.
The THANG:
SYITG,
Bratwurst
Solid group of 4 this am as I filled it for Crowe’s Nest. Here is the shakedown.
The THANG:
50 squat
50 SSH
Mosey to the clock
Plank walk with 20 second plank hold 4 times
Run 1/4 with 10 hand release merkins at each lamp post
Head to forest hill prayer sanctuary
20 dips
20 second prayer warrior squat
20 dips
20 second prayer warrior squat
Yoga Tree pose
Head to Forest Hill hill
Jacobs ladder to 5 with turkish getups bear crawl up hill
Suicide parking lot
1/2 mile run with increasing effort each quarter 25%, 50%, 75%, 100%
THE MoleSkin:
Nice cool morning. Beautiful workout weather and nice tunes compliments of Sloppy. Prayers go to Crowe’s Nest from the car accident. Hope you recover quick and get back out.
Funny farm for the take out.
Peace to you brothers. Always a pleasure sweating in the gloom with you men.
A strong group of 17 got their Friday started off the right way at Joust. Although there were a few new faces to me, apparently no FNG’s so I gave a what I thought was a pretty good disclaimer (will get back to this later) and we headed out of the parking lot.
The Thang:
Mosey through the parking lot down to the track for a slow warm-up lap
COP:
Head over to Grandma’s Mountain for the Triple Nickel:
Mosey over to the bleachers and partner up:
Round #1 – Partner 1 runs the bleachers while partner 2 runs the track with an exercise in each corner.
Flap Jack
Round #2 – Partner 1 runs the bleachers while partner 2 runs the track with an exercise in each corner.
Flap Jack
Mosey up past the playground to the parking lot up front and around to the benches near the Head Master’s house:
Partner 1 runs a loop in the parking lot while partner 2 does dips on the benches. Flap Jack
Partner 1 runs a loop in the parking lot while partner 2 does derkins on the benches. Flap Jack
Mosey back to the the cars.
Count off in groups of 2’s for hair-burners with 25lb plates to the opposite end of the parking lot.
End with 3 quick rounds of PAX choice of Mary.
Moleskin:
A few weeks ago when Charlotte was devastated by the “protests” and were put under a curfew for a few nights, YHC didn’t get the memo and showed up at Joust on Friday morning ready to party only to find Ductwork (who was absent from class today) and a few others sitting their scratching our heads not understanding where everyone was. I jumped on Twitter to see that we were the only ones that didn’t get the memo. Later that day Header informed me as “punishment” that I would have to pick a day to Q Joust. Seems like my punishment should have been getting up at 5am to go to a workout that didn’t exist. Whatever. I’ve been coming to Joust somewhat regularly for about a year so I figured it was time I got the nob anyway. Was actually wondering why Header hadn’t ever tapped me before. Header?
We had a good group out there this morning. Seemed to be a solid mix of some old school Joust guys and also a good mix of some newcomers. With the absence of Gloss the chatter seemed to be toned down a bit. Bounce tried to make up for it but was a bit out of his league. Gummy gave his 2 cents as well. I’m pretty sure he had critiqued my form before I had even finished getting out of my car. He seemingly wasn’t very impressed with my disclaimer either of my form on the Imperial Walkers. Bounce absolutely crushed the Triple Nickel (insert your own sarcastic remark). The hair-burners looked better on paper than they turned out to be. I honestly wasn’t expecting such a large crowd. It was tough if you followed directions and actually did the lunges and bear crawls. If you didn’t shame on you…you know who you are. There was a bit too much walking for my liking. And I have to thank the 20 something year olds in the crowd. Your youthfulness has made my turn into year 40 make me feel extremely old and slow. Appreciate that, lads. Either Bounce or Puddin’ should burn the shorts they had on today and pretend certain things never happened. That was straight up offensive. I’m not pointing fingers, but…
We covered about 2.75 miles and got in a good amount of other work as well. Strong group out there today and I appreciate the opportunity to lead, Header. Feel free to keep me on the schedule if you felt my Q today was satisfactory. Thanks to Squid for the take out.
Announcements:
A bakers dozen of Quick Trip doughnuts posted at the top workout in A51 this Friday morn. The following synopsis is based on events that actually occurred, however some names and other details may be changed for the sake of national security (and ratings, you know).
What We Did:
After a heartfelt disclaimer that nobody listened to, the pax were led for a leisurely-paced warmup run around the campus, finally gathering in front of the main entrance to the sanctuary for COP.
Partner up – pick someone with the same shoe size.
Multifarious Group Fluttering
7s on the hill – burpees and LBCs
Mary led by Orange Whip and TR, who smoked the 7s (TR actually did the burpees)
Unpleasant reverse Bear Crawl and Crabwalk hill climbing work led by Donkey Kong, not 100% participation
Head to the practice field for some sprints
Run to the big rock in front of the HS and back
Planks
Run to the big rock again (was it obvious that this was a time killer?)
Planks
Circle up for some Heels to Heaven and Russian Twists with suspect form
6:14 Eternal Flame attempt
6:15 mutiny, rebellion, and outright refusal
Musings:
Arrived at 5:15 to scope out the site a bit. Bulldog pulls up at 5:20, rolls out a pink yoga mat in the parking lot beside me and just starts looking at me. I’m reaching out to Frasier and Mermaid for some assistance here, because I’m feeling confused and frustrated and I’m not sure what to do about it.
Speaking of Bulldog, last week he showed up with this giant bizarre speaker that he got at Bed Bath and Beyond with one of those 20% off coupons. Well, I think he traded a homeless guy one of the coupons and a bottle of Night Train for the speaker, but anyways – he has this giant speaker thing now. I thought that he was going to always have it, so I wouldn’t have to, but apparently there is some sort of reservation system in place that I did not follow procedurally. Since he’s the last person in North America to still use an America Online email account (which is especially funny, because he ain’t from around here), I think we just got tripped up on some technological hurdles. The end result was no speaker and the final crushing blow to any expectations that he would contribute to being a co site Q whatsoever.
So we’re standing there awkwardly looking at the Yoga mat with no giant speaker to break the ice, and TR rolls up in the Great Pumpkin blasting the Best of Taylor Hicks Soul Patrol at top volume. I wanted to crawl in a hole, but #leadership and all so I stuck around. He started trimming his beard with a cigarette lighter powered Flobee and calling himself Admiral Snackbar (from the straight to YouTube version of the Star Wars Hanukkah Special). We just slowly walked away. I think he’s still there. His jeep was full of “King Trump” signs that he was planting up and down Highway 51, so I really have no idea what’s going on with the former Nantan these days.
Turkey Leg rolls up next. Apparently he was out running with with the weirdos on Mt. HorseyMcFishClock on Monday and ran into Chester, who ironically was just trying to get his attention all summer so he could get a 2nd opinion on a “Chester Drawers” that he got a bum evaluation of on the Antiques Freakshow. We used Bulldogs AOL webbrowser to search Craigslist for “Chester Drawers” and it is a real thing, but mostly in Gastonia and Monroe. Finding one off of Sardis road is a rare bird. I think the man has a point. No wonder he doesn’t wear pants!
Now Turkey leg is all animated about this, and TR’s music is getting louder. As a distraction, some of the guys started doing the Elaine Seinfield dance in the parking lot #sweetfancyMoses. I tried it a little, but injured myself again. It really is a full body dry heave set to music, but I couldn’t quite figure it out. I will stick to my hands-in-pockets shuffle, thank you very much.
I think some strange things happened at the workout too. I do remember giving up the Q at one point to Donkey Kong just to see what would happen. He did not disappoint, immediately calling some weird thing that only like 3 guys did. I was not one of them. Good times.
Also, somebody wrote their name in farts on the pavement during the 7s. That was borderline inappropriate.
Poor time management towards the end, turning on the Eternal Flame at 6:14 led to a violent mutiny at 6:15. Maybe we need a couple of flame-free weeks to make it fun again. Suggestion box is always open.
Thanks for keeping it weird.
HH
After the last few weeks of low numbers and flat courses, things returned to normal at Devil’s Turn this week. 21 PAX showed up on a cool, crisp morning to hit the hills again.
The Thang
This morning’s route took us back to the Old Course in Piper Glen. The start takes you on a leisurely stroll through the apartment complex (during which we learned that Hairball loves to kill it and segment hunt the warm up routes), and eventually up Rea Road to Old Course and through some nice rolling hills in Piper Glen. A couple of monster hills await you followed by the lollipop route at the end, and then back to the start for some mumblechatter.
Ye Olde Moleskine
A nice big crew showed up this morning. A few of us showed up at 0445 to get some extra miles in…the Kiawah training is in full swing and several of the PAX are hitting it early to keep up with Bratwurt’s masterful plan to have us all crushing PRs in December. One thing YHC learned was to not try and chalk out a 6 mile route with only 5 minutes before you have to meet someone….I’m glad the Piper Glen security slept in that morning.
The rest of the PAX gather and at 0515 we were off. Turkey Leg, Tiger Rag, Haggis, and of course Frasier set a very fast pace out of the gate and pretty much left everyone in their wake the rest of the time. Frasier was seen numerous times on the course…he was lapping people all over the place all the while striking up conversations and looking like he was out for a Sunday stroll. We also learned this morning that Bratwurst can be late…and sometimes when he’s late, he’s actually late twice…late to the changed meeting place because he was late to the first meeting place. Mental note made.
A few of the PAX (YHC included) decided to mix it up and run the lollipop loop backwards…it can be quite frightening to see a horde of PAX coming at your with headlamps. Bratwurst complained they were on the wrong side of the road…until he realized he was on the wrong side of the road.
Several PAX ended the run down Bevington which was great to see….when YHC started at Devil’s Turn only a few runners could make the full course and get the extra mileage in. Now more and more PAX are hitting Bevington at the end to log the extra miles…you can see the training is working.
Great to see everyone out there this morning and thanks for the opportunity to lead.
Announcements:
F3 Christmas Party – sign up! Preblast is here: http://f3nation.com/2016/10/11/south-charlotte-christmas-party-2016/
Sign up for Joe Davis Run – prices go up Nov 1st
Sunday LSD for Kiawah training – McAlpine Greenway. Check Kiawah channel on slack for details
Rolled into Death Valley this morning with about 8 minutes to spare. 6 cars were already in the parking lot not a one man was outside his car ready to greet the PAX. What, now 48 degrees is too cold? As soon as I got out a familiar face was making his way. Flutie Flakes, in town from the great northeast, and the only man who can handle the weather. He talked of a soft launch of F3 New Hampshire coming up. Bring your snowshoes.
Then Semi-Gloss popped out. No, not out of his car, out of his home away from home, the SCMS throne. By this time the whole crew started to show up and by launch time we were at 19 strong.
Mosey down to the track for a little wandering COP. 4 laps around the track stopping regularly for some very slow squats, slow merkins, protractor, Carolina dry dock, burpees and maybe some other things.
Mosey back up towards the stairs by the toilets and Partner up. P1 runs down to railing for 20 supine pull ups. P2 does 10 Merkins then 10 jump squats; repeat in perpetuity. Flapjack for 2 rounds each.
About this time Dollywood mumble something like he expected my Q to be harder. Harsh.
Moseyed down to the baseball bleachers for some single leg step ups and single leg squats to get the legs warm then back to the track. Timed mile on tired legs. Go.
Turkey leg ran off into darkness by the middle of lap 2. Dollywood wasn’t far behind. Spackler came coming in hot as well. You would have thought I was giving out cocktails for finishing fast.
Back up to the lot and finish with some slow squats.
I think we did some planking sprinkled through all that.
Moleskine:
Did we miss the 50+ degree mornings? Seems like it went right from 75 degrees to sub 50. A lot of work put in today by all. A solid mix of running and work to try to keep the heart rate elevated for most of the workout. The track is so darn dark it’s really hard to tell who was crushing it and who may have been just leaning on the fence the whole time, but most looked fairly gassed from the timed mile.
The day started with Flutie and Stage Coach posting at the same workout. Little miracles like that make the day go better. And don’t let Stage Coach complain about his bum shoulder either. He did fine out there this AM and should be out there more.
Thanks to Skywalker for the takeout and prayers to Spackler and family.
-Alf
The Thang:
The briskness of the pre-dawn and the gloom seemed to subdue the PAX. Or perhaps it was the stench from a nearby fire that had a street closed by emergency vehicles. After a 5k pre-run (S/O to Daisy and Booyah for the company on the pre-run) we began to turn up the heat at 0530. Mosey around the church and gather up for the COP:
8 burpees OYO
SSH X 20
6 burpees OYO
Windmill X 20
4 burpees OYO
IW X 20
2 burppes OYO
Peter Parker X 20
Mosey over to the Community Center and its assortment of benches, seats and stairs. Partner up in 2’s. Partner 1 runs a pre-determined course while partner 2 does dips. Flapjack. Rinse and repeat additional rounds with derkins, step ups, flutters, dolly, and Freddie Mercury. A little fun planking was followed by a short mosey behind the school. There we re-engaged with our partners. One partner runs while other does Merkins. Flapjack until team combined reaches 50 merkins. Move right into Squats X 100 then LBCs X 150.
Then mosey over to the wall where the PAX enjoyed a rest in the People Chair. With quads burning we pumped out 75 air presses. Quick rest, back into the chair with 100 air presses; quick rest then return to the comfort of the Chair with 125 air presses. One more round in the Chair with arms straight out front.
Circle up for:
Rosalita X 20
Russian Twists X 25
Count off, name-a-rama, announcements and a hearty welcome for our FNG – now known as Franco. Great take out by Daisy Dukes and the PAX mood had improved from the beginning. There were no requests for refunds.