19 men, including five 2.0s, traded watching Olympic events on TV to grab a front row seat for another great event, Bottlecap’s VQ. YHC would be serving 6-packs in the gloom, but unfortunately not of the soda or beer variety
First twist (off) of the morning was the normal parking lot being taped off. Good thing Ole McDonald cleared the sleep out of his eyes early enough to realize he was looking at crime scene tape on his windshield.
The music got fired up, disclaimer, and other sarcastic comments, were given as we got into the COP . . .
SSH x 24
Merkins x 12
Peter Parker x 12
Imperial Squakkers x 18
Mosey with music around the school to outhouse building with a 6-pack of Burpees mixed in along the way. 6 cones were set-up along walkway. Sticking with the soda/beer pack theme, YHC started delivering the 6-packs (take off of The Beast):
6 reps at 6 cones, repeat with 6 different exercises
R1 – Merkins
R2 – WW2 sit-ups
R3 – Squat Jumps
R4 – Scorpion Dry Docks
R5 – J-Lo’s
R6 – Jump Lunges
In between sets, some Mary while the PAX rolled in. Heard several complaints of skinned elbows and knees trying to get up from a few exercises. Let’s hope Dasher’s nipples are ok after he went shirtless.
After a much needed 10-count, mosey up to school benches for a 6-pack of interval work. 45 second AMRAP
Derkins
Air Chair with low walk
Plank with reverse flutters
Dips
Speed Skaters with ground touch
J-Lo’s
YHC definitely got some digs on the music selection. Ole McDonald apparently doesn’t have Flo-Rida radio as one of his favorite Pandora stations. And Popeye likes One Direction as suspected
Mosey back to parking lot for some Mary. The Olympic theme was blasting which no Patriotic PAX can grumble about this time of year. Had PAX call exercises for a 6-pack of each. Dasher closed with a Baker’s Dozen (not sure where he buys his beer at).
Lots of 2.0s showed up today and brought the HOT pace Great work Flipper, Landshark, Ranger, 6-string, and Toast pushing the group. There was a lot of tremendous effort laid out there today by all the PAX; nice job pushing and finishing each exercise. It was an honor to lead such a great group of guys and crack open a few 6-packs along the way. Thanks for taking us out Gator Cub.
#F3Swift will launch at 0515 from the Vine restaurant parking lot in Ballantyne. Come early at 0500 for some extra easy running warm-up.
The THANG:
This is the first of 18 Tuesdays before the Kiawah Half Marathon and Marathon. YHC will be at Brazwell’s SoB HDHH this Wednesday to answer any training questions about the Training Plans that have been published for this event. While most of the Half Marathon plans don’t start until 12 weeks out (6 weeks from now), we’ll be following variants of the Kiawah Marathon plan for the next 18 weeks.
24 men, realizing that there are less than 5 weeks until the BRR, decided to once again (or for the first time for several) take on the Mount Charlotte Horsey McHorse Arse Yucca Plant of Pain. Here’s what we did…maybe:
0515 – 20ish men left the Old Bell parking lot and headed for the base of Mt. Charlotte for a slight warm up. At the base, YHC laid out the plan for you to choose to accept, or just ball it up and throw it in the trashcan like most weeks. Head up to the Yucca plant (via the usual route to the right) and back down to base camp at the bottom. Turn around and head back up Blue Ridge Circle, but take a left on Mountainview, right on Wilby, then left back up to the Yucca. Turn around and come back the same way to base camp. Continue to flapjack which side of the mountain your are climbing and descending. Meet at the flagpole at 0608 for the pledge of allegiance, then back the cars.
The Moleskinny:
We had several site FNGs this morning who all looked so happy and eager to take on the Horsey. Looks like most everyone survived (HH may have come up a little lame)…but not nearly as excited as they were. Moreso happy that it was over. When I arrived, Horsehead said someone with a bright headlamp came up to him and said, “I’m getting started early…see ya in there!”. Horsehead, now partially blind, couldn’t see who it was. It was Fish Wrap of course. I guess he was needing to get in some extra miles. Not only was he first in, he stayed after to keep going. #FILO #beast #crazyman. Swiper also got a quick head start because he had to leave early. Put in a solid 30 minutes. I hope you’re proud. Udder and Margo were a minute late and had to play catch up. With the up and downs on either side instead of going in one big loop, there was a lot more of seeing each other than most weeks. Unfortunately with that, more and more of us are going shirtless. #ReflectiveSkin
As usual, the directions went in and out of the ears of several pax. There weren’t many stopping and turning at the Yucca, instead continuing the end of the culdesac to grab as much O2 as possible on flat ground. Alf seemed to be the only one who heard me. He questioned me twice on it and then went on to rat everyone else out that they weren’t stopping and turning around at the right place. This is HoMcHoA…there are no rules, man.
Great to have Slim Fast and Sensei out this morning. The Mouth woke up the neighborhood with his megaphone speaking level. Chelms finally made an appearance after saying he would for the past 6 weeks. Ickey Shuffle came out after running the Asheville Super Spartan on Saturday. I think you deserved a day off, but thanks for joining and keeping the legs loose. Mr. Brady, Fletch, and a bunch of team F3Metro were smoking it up front the whole time. Solid work by all.
Chester had a friend with him in the driveway this morning. It was another dude. Roommate? Slumber party? Are there bunk beds in that house? So many questions. At least they were both clothed…from what I could tell.
Thanks for the takeout by Slim Fast. See you all next Monday.
Announcements:
Check the weekly email for the details.
When 5:29 rolls around and the scheduled Q is nowhere in sight, what’s a site Q to do? Look for the co-site Q, of course. Wait, Simba wasn’t there either. Fartsacks must have been very strong on this lovely morn. Scheduled Q Pele probably has a much better excuse, though, with all that’s going on in Brazil these days. He may even have been the culprit that placed the submerged couch in that kayaker’s path (I hope this story is true – much funnier in that it only happened in a practice round and not an actual competition). Well, 5:30 rolled around, enough shenanigans. Brief but effective disclaimer given, and we were off.
The Thang
Mosey once around the parking lot so YHC could come up with a game plan. Mosey down to the track for a warm-up lap because YHC hadn’t quite finalized said gameplan. Cirle up on the track for COP:
SSH x 20
Merkins x 10 IC
IW x 20
LSS x 15
MC x 20
Supermans x 25
Partner up – run in opposite directions to the end lines of the football field, run back to the middle for 10 hand-slap merkins. 4 rounds.
Mosey up towards Semi-Gloss’ office. Quick detour down the ramp and back up the stairs (get the legs burnin’). Partner up and grab a lifting rock.
Round 1: P1 does curls, P2 runs down to the bleachers between the baseball field, does 10 LBCs, and runs back. Flapjack. Pax told to complete 200 curls.
Round 2: P1 does overhead chest presses, P2 runs to the rail by the fields, 10 supine pull-ups, and runs back. Flapjack. Thanks to some pax compromising form for speed, audibled 2 rounds instead of a certain # of reps.
Grab some wall for People’s Chair.
Round 1 – 75 seconds
Round 2 – 60 seconds
round 3 – 45 seconds with 20 air presses IC
6 MOM – H2H, American Hammer, Rosalita, Can Openers, Protractor. Done.
Had 2 FNGs this morning. Welcome Jello and Bunny. Jello was EHed by Mermaid, who distinctly forgot to tell him the cardinal rule of the naming ceremony – keep your mouth shut and nod. We came up with something, to which he exclaimed “yeah, that’s cool.” Said name was immediately discarded for the one that he said “Please no, I’ve heard that all my life.” Welcome also to Bunny, who was EHed by Balk.
Other fun tidbits:
Fireman Ed can count in a really creepy voice when he wants to
Heartbreaker can only count up to 14 in Spanish, after which it becomes “fifteenio, sixteenio, seventeenio” and so on.
Thanks to all for being out there this morning. We all push each other and make each other better people. Don’t ever underestimate the impact your just showing up has on the other pax.
Announcements
Swimming party – August 20th. See Champagne for details or the newsletter.
Christmas party December 2. Someone needs to find Mario (Tolkien is taken).
YHC was bringing back an oldie but a goodie launching a MONDAY morning Black Diamond from the Original Tomahawk site. We got a short downpour approximately 15min before launch just to slick things down and keep it cool for an early August morning. 3 warriors chose to up the ante and elected to start the week on a high with YHC’ s Black Diamond
Warm-up
The Thang
Moleskin
BEWARE – KEEP AN EYE OUT FOR THE NEXT BLACK DIAMOND
Over and Out – General
11 of South Charlotte’s finest assembled after a fine night for the US at the Olympics. Even Squid made it out after a grueling effort this weekend in Asheville at the Spartan race – congrats…Disclaimer was given.
Mosey to lower parking lot for COP
SSH x 25
IW x 25
Arm Circles aka Wings of Heaven x 15 both back and front
Mountain climber x 25
Peter Parker x 25
Line up for an Indian run off campus to Cold Cuts’ neighborhood. Finish in the cul-de-sac.
7’s (modified 11’s – I figure 11’s was a bit too much but the PAX complained that 7’s was also a bit too much)
Run up the hill for merkins
Back to the cul-de-sac for jump squats
Planck when done and a bit of Mary while the 6 finished
Mosey back to the school and the rock pile and grab a lifting rock
Circle up the field for called exercise
Curls x 25
Presses x 25
Triceps x 15
Goblet Squats x 25
Drop the rocks and line up in a plank – face to heels
Bear Indian crawl – audible thanks to OT – do two at a time – bear crawl from back to front while the line remains in plank. This is a little import from F3GrandStrand.
Back to rock circle, everyone shift two rocks and rinse and repeat the call exercises above.
Lunge walk half the field and mosey back to the parking lot for 5 minutes of Mary.
LBC x 25
Dolly x 20
Russian Twist x 20
Protractor until time is called.
As always, thanks for this opportunity to lead. I tried to mix it up a bit after this weekends F3Area51 where Pop Tart came up with some new innovative cinder block exercises.
Announcements – pool party August 20
COT and thanks to Squid for taking us out.
Strong marketing game from Wild Turkey and JRR Tolkien to set the stage for this beatdown Ah the legs were just starting to feel better meaning it was time to punish them again. YHC had been dying to do some suicide and speed work and decided to drag 20 other PAX down with.
Warm-Up
The Thang
Moleskin
Over and out – General
Some time ago my time at F3 Union County started to twindle. First it was back issues, then I was part of the launch of F3 Mint Hill, then I moved to The Fort! As HB told me, it was like I was leaving you guys a bit at a time (my translation of what he said).
But now I’m all happy and settled in my new house in Fort Mill and as I haven’t been roped into any site q responsibilites yet, I have more options on Saturday. So it was high time I made a return to Outland to q.
I am not a professional, but I will try to melt your faces off like one today. Aye!
This ruck friendly workout started with COP
Circle up!
With my shiny new GR1 GORUCK ruck on my back it was time to get down to business. Who turned on the heat?
15 – Side straddle hops
15 – Imperial walkers
15 – Windmills
15 – Happy Appies (aka Hillbillies*)
After COP we moseyed to the Outland-staple raised brick walls for some He Hate Me or Cindy as you call it.
10 (yes each leg) step ups OR jump ups
10 dips
10 derkins or incline merkins
Perform each set until q calls time, or you strangle him for making you work this hard in this heat. Whichever comes first. I threw in some time on the wall with pass the ruck (twice). The people rejoiced!
At 0730 (yep I made you work that long) we took a break from the action to head to the hill(s) for QUADRAPHILIA!
Quadraphilia on dry grass is bad enough, on this dew-soaked earth was even more-so. Thanks Sky Q! #madprops
The pax walks backwards up the hill, at the top they performance squats, at the bottom burpees. We were supposed to be doing 11’s, but everyone including YHC was getting massive O2 dep at this point and everyone’s math was getting slightly fuzzy.
Everyone pushed hard and we all finished our 11’s (or mostly did). Looking at you q!
We circled up for some Mary and some weird stretching moves and we were done!
Excellent work out there men and young man! I was very excited to be back at Outland and missed seeing my brothers Glass Joe, Double E, Horsehead and Counter Top. I know where GJ and EE were. Not sure about you other guys.
Good to meet Woody and Hello Kitty for the first time. Strong work out there brothers. Strong work Belly Flop, who has been training to become the next David Beckham all week. You make us old guys look bad. Keep it up. Can’t wait for your first q!
HB, Shepherd and Happy always strong work and good to be back in your prescence after many months away.
Thanks Belly Flop for taking us out. You can pray for me any day buddy.
Congrats to Turnpike on his upcoming baptism tomorrow. You weren’t there in body brother but still thinking of you today. Way to go deeper with your relationship with God!
I have to say an huge thanks to Sky Q for getting me through this last year. Last year this time I could barely walk and told I felt GREAT on q. Really amazing healing and transformation in my life this past year. God is good!
Don’t forget to order your F3 Union County shirts if you need one, or don’t. Early Christmas presents for you, random guys, whoever!
Thanks for allowing me to lead. Always a priveledge, honor and blessing to do so.
DT over and out.
I pulled in the parking lot and was surprised to see some new faces. And we even had an FNG which is always great to see. Clock struck 7am and off we went. Mosey around to back parking lot to make sure O’T saw us and circle up.
COP:
20 SSH
20 IW
20 Merkin
Head over to the block pile and grab a cinder block per person. Partner up and line up along the grass next to the parking lot.
Exercise 1: Death Crawl
Place the blocks on the starting line. Assume a push up position with your hands on the middle beam of the block. While holding that position, Partner 1 crawls with the blocks while Partner 2 runs a lap around the parking lot. Flapjack. Two rounds each.
Exercise 2: Death Crawl From Hell
Same concept, but now your crawl is going to go Right-Left-Push Up; Left-Right-Push Up while Partner runs lap. Flapjack. Two rounds each.
Exercise 3: Death Crawl So Bad It Was Banned From Hell
This is exactly the same as the last two, but worse. Right-Left-Row Right-Row Left-Push Up; Left-Right-Row Left-Row Right-Push Up while Partner runs. Flapjack. Two rounds each.
Grab your block and head over to the parking lot. Partner 1 performs curls, Partner 2 runs lap. Two rounds each. Then Partner 1 does chest press while laying on the ground while Partner 2 runs to the entrance on McKee rd. Two rounds each. Finally, Partner 1 performs tricep extensions while Partner 2 runs across small grass field to the brush and back. Two rounds.
We had 20 minutes left, so why not do the Death Crawl backwards? We had time for two rounds each of the Death Crawl and Death Crawl from Hell backwards while Partner ran each time.
Put blocks back and mosey to launch point.
COM
50 LBCs on OYO
10 x can opener on each leg
10 V-ups
20 Rosalitas
10 V-ups
20 Flutters
10 V-ups
Moleskin: Glad to see some new faces. Dollywood came out for his first post at Area 51. He didn’t bring gloves even though he read my tweet, and I think he regretted not believing me. He did show off his blazing fast speed during the workout, but kept complaining he thought it was non-BRR friendly. I reminded him that there weren’t any hills so it was, right? We only did 2.9 miles. Apparently that was 0.01 miles less than O’T did last week so next time we will jog in a circle to beat him. Nice to meet Moses and the FNG he brought out, DQ. We broke the record for the longest naming session in F3 history. I am sure it took 20 minutes. And Joker and Moses were already throwing out ideas for names 15 minutes into the workout. DQ is from Cincinnati, so he was almost named 3-way for a popular french fry dish (supposedly), but we went with DQ which stands for quite a few things. Mostly Don Quixote because DQ works with renewable energy at Duke, but he has the creative license to tell people whatever he wants. And I had Cold Cuts as a partner, so thanks for the backwards Death Crawl idea. I think that was a hit. And thanks for running really slow so I got more reps. That was on purpose right? Thank you Huggie and Abacus for letting me lead today.
Announcements
Xmas party December 2
F3 Golf July 2017
Seven dudes drove in. Well 6 drove in and I think Cooter fell from a tree because he suddenly appeared on the track during our warmups. It has been three glorious years planting the virtual shovel flag at Olde Providence Elementary on Saturday mornings. A great destination for a moderate intensity work out for guys getting started, coming back from time off or injury, or just feeling like a friendly Saturday encounter. I tried to channel some High Tide, some Strange Brew, and some Pele in this workout that offered up cardio, legs, shoulders, chest, core and covered over 2 miles of distance.
The work out went something like this:
Disclaimer: I am far from a professional, this is my first Q in 13 months, don’t do what I do, do it the way it is supposed to be done. Actually what I said was I am not a professional, modify as you need to, preference is to do the exercises in proper form but perhaps slower and fewer – as needed. Our goal is no injuries so modify as needed.
We’re off:
Lap around track: lunge walk, karoake right, karoake left, butt kickers, high knees, lunge walk
Mosey to field to circle up: SSH x 25, IW x 20, MC x 20, Merkins x 10
3/4 mile Indian Run To Harris Teeter (actually behind the business building next to Harris Teeter)
Warmup over, ready for…THANG PART 1
Zig Zags (slap each line back and forth for 40 yards) There & Plank (right hand high, foot, left, etc)
Zig Zags (slap each line back and forth for 40 yards) Back & LBC (in cadence)
Plank (1 minute on the timer – hold it, hold it…)
There and Back 40 yards: (10 merkins one side, 10 jump squats half way, 10 CDDs other side) x 2
3/4 mile Indian Run Back To Olde Providence, grab drink of water & head back to field where circled up (the humidity factor thick and pax is feeling the effects as our Indian Run was broken into 3 stops for merkins to keep pax together and ended up being a mosey – good job guys for hanging in there)
Time check: 0739 (feeling smoked yet?)
On Your Six for some core to catch breathe: LBC x 20, Mason Twist x 12
Ready for…THANG PART 2
There and Back Pyramid (4 exercises at each side)
Burpees, Squats, Merkins, Heels to Heaven x 5
Burpees, Squats, Merkins, Heels to Heaven x 10 – THERE
Burpees, Squats, Merkins, Heels to Heaven x 10 – BACK
Burpees, Squats, Merkins, Heels to Heaven x 5 – THERE
Time check: 0749 (feeling smoked yet?)
Slow Mosey (with some buttkickers & high knees thrown in) to Concessions for a snack: someone wanted a snow cone…
Dips x 30, Step Ups/Hop Ups x 20, Decline Merkins x 10
Slow Mosey to Playground and Partner Up:
Partner A Planks and Holds Feet, Partner B Old Fashioned Sit Ups x 20
Slow Mosey to starting position for 1-minute plank (timer assisted)
It’s a wrap, 60 minutes, 10 seconds, end time 8:00.10 AM
Count-o-rama, Name-o-rama
Prayer Send off by Me – Thanks lord for blessing us with the health to be out here, the strength for those coming back from injuries, and bless and watch over everyone involved in the Olympics this year to keep those participating and their families and fans – all safe. Thanks for guidance and courage to go into the world and be men of faith, benefiting our communities, families, work places and being good husbands and fathers. In your name we pray, Amen.
Moleskin: Four weeks ago I committed to coming back into the F3 fold. My health took a drop off with weight gain and some bad heart vitals (bad cholesterol). Plus I have missed all of you knuckleheads, even the ones who make fun of me. Or should I say especially the ones who make fun of me. I have missed the gloom, who would have ever thought. F3 is an amazing opportunity we are all lucky to have in our lives. F3 is exactly what we put into it. We can get a work out, we can lead a work out, we can grab, make, or create fellowship, and we can dig into the third F.
For this workout I have to admit I turned up the intensity just a smidge over moderate. I am certainly feeling smoked and hope it treats you all well. Heart Breaker was killing it today. Nice work brother. Great effort by everyone as we all pushed ourselves. Totally fun and cool to be part of this one. Good job hanging in Sony on the shopping trip. Mall Cop on the road to recovery – let’s do this. Moon River and Cooter both powered through showing strength. Fugitive showing off his war daddy powers and just shocked at his 56-years young age. Dude is fit as a fiddle.
Thanks for the opportunity to lead Pele – and Happy Birthday to Ascent-Olympus, celebrating three years working out at this OP AO on Saturday mornings. Enjoyed the Coffee-Rama and catching up with Fugitive and Mall Cop for some fellowship.
Make it a great weekend fellas.
Announcements:
If interested in assisting with a kids shelter in Matthews and being a role model for kids who absolutely need it and have no guidance in there lives, reach out to me, Joker, or Pudding Pop as we will be involved in this August work out from 4-5 PM on August 20 (i think it’s Aug 20th)