The Day Zero crowd had a 100% increase in PAX from last week! Although most of them apparently woke up late and as they got out of the car they were still putting on shirts, shoes, and a I’m pretty sure Dear Abby was putting on his shorts when he exited his car. McGee didn’t have his shoes tied until COP. Sometime after an abbreviated COP of SSH and IW everyone seemed to have their $%!T together and off the 6 of us went.
The Thing:
Starting at the top Bevington/Baybrook intersection – speed lap heading west on the Bevington loop ending up at the lower Bevington/Baybrook intersection. ~1 mile.
Mosey to the base of Carswell and partner up with someone you haven’t already partnered with this week. (this was my way of not having to get paired up with Swiper or McGee… again)
P1 – Run to top of hill and back. P2 does exercises. Flapjack until complete.
Round 1: Dry Docks, Squats and Box Cutters. 100 total of each
Round 2: Merkins, Calf Raises, Flutters. 100 total of each, (both legs on flutters count as 1)
Round 3: Mountain Climbers, Lunges, Nipplers: 100 total of each (both arms/legs count as 1)
Round 4: 8 count body builders. #CrowdPleaser: 100 total
Mosey back to school and plank while 2 at a time 10x pull-ups and 10x knee raises on the Philmont bars.
Back to parking lot for over/under (Pre-emptive Q-Jack of Swipers planned Q-Jack). Peoples chair. Sprint finisher.
Done.
Moleskine:
Well that was a sweat fest of epic proportions. I was almost thinking I should have carried a fuel belt on that one and been loaded down with 7-32 oz bottles of water, Gu’s, my keys, cell phone, pepper spray, 3 #2 pencils, and some Bean-o pills (for any gas problems).
Gummy and E-Trade moseyed up to us right at the start of the Decathlon looking for more than just 2 guys to workout with. 2 men staring at each other counting off imperial walkers in a desolate parking lot can look a little weird to innocent passers by. Happy to have them. Jump right in. And then leave early for the 15 minute 1-mile jog back to The Rock
Lots of effort from all and only a bit of complaining especially on the body builders.
Thanks to Swiper for the takeout.
-Alf
I rolled in at 6:57 – I’m not proud of it – and was immediately greeted by Hammer, our scheduled Q, who told me he forgot about a work commitment he had made, and he was leaving. Alright. Etrade rolled in at 6:59. Just the two of us, so we quickly decided to go visit our friends at Day Zero. Etrade is a legit runner, so the “warm up” run to DZ was pretty quick. After a little hunting around the school, shopping center (RIP Tuesday Morning) and the loop, we found six sweaty dudes standing in the middle of the road. That must be them.
Alf led us through a terrible hill repeat set for the whole workout – see his backblast for details. I was glad to see the clock hit 7:45 so we could leave for our 15-minute mile back to The Rock. We got it done in 12 minutes. Boom. Etrade was dragging me at the end. Tiger Rag heckled us as we walked around the corner at Starbucks, storing up energy for the climb up to Calvary. #leadership
Announcements
The Rock is converging at Randolph Middle School next week, 8/13. The Metro guys are hosting a Convergence, Coffeeteria and Campus Cleanup. Join us – workout at 7:00, coffee, bagels and fruit at 8:00, should be done working by 9:30.
12 gentlemen started their Friday off on the right foot at Kevlar. It was quite fantastic.
No disclaimer given and we were off.
Quick loop around parking lot then we did a brief warm up.
Partner up and grab a 25lb or 35lb plate and shmosey down to the beginning of the loop. We did a quick lap of the new loop without plates, since construction had altered the original, to show the pax the route. We stopped for some merkins, dry dogs and LBC’s along the way.
CMIYC with your partner around the loop x 1.5 loops. The runner carries the plate. 10 merkins for the chaser.
Return the plates and mosey to the field for some burpees, merkins, back scratchers, dolly, rosalita and LBC.
Finished with 1 min of elbow plank
Moleskin
The original plan was thwarted when YHC realized there were no longer big rocks out at Kevlar due to construction. Bulldog immediately stepped in and offered the plates in the shed #UrWelcome. Amazing the difference between the 25lb and 35lb plate while running. I kept thinking about how TR must have felt carrying around that extra 50 a few months ago. Whew. Mumble chatter started early from the typical peanut gallery – Bulldog, Bananas, Fault line. Lot’s of complaining during the elbow planks. Not a whole lot of chatter during the loop. Had to call an audible for a half loop on the 2 round as I wasn’t sure a few would make it and might actually require M2M. Pretty sure I heard Bananas cursing Blazing Saddles during CMIYC to pick up the pace #ISI #ProudOfYou. He made up for it by taking us out in prayer. As always, it was an honor to lead. It’s just not as much fun when you aren’t in shape.
Announcements
Nanners has the Q at Skunk next week. Be there. He promised tons of teabags
8 meatheads posted for the 2-year anniversary of Area 51’s premier #0.0 strength workout. The celebration was a slower paced style of #brogym, with a focus on heavy weights and low reps. Everyone left with #gainz and protein shakes.
The Thang
COP
Station Work
Done
COT
Announcements:
Meathead Q Schedule – several openings over the next few weeks (8/11 & 8/18) and months ahead. Please signup. Signup link here.
Area 51/SOB Pool Party – August 20, Candlewyck Pool & Clubhouse – swimming, sand volleyball, cornhole, basketball, kids playground, mini soccer pitch, & more – pork barbecue – $10 per family. Preblast and signup here.
Naked Buffskine:
With more work stations setup than there were pax, we really had an opportunity to go at our own pace and concentrate on the areas we most wanted. The hope was that the established but less rigid structure would allow us to explore heavier weights, more challenging variations of the bodyweight moves, and focus on good form and range of motion more so than we are typically able when we’re focused on banging out high reps and keeping up with a barrage of Q instructions. It seemed, once everyone settled into their own rhythm, to work out pretty well, and the change of pace was nice.
Station 2 was the #crowdpleaser. Many pax skipped it entirely or made up their own exercise – merkins or LBCs, etc. YHC still does not understand what it is that some pax dislike about the TGU. Is it the slow pace? The difficulty? The low reps? (this is not a rhetorical line of questions – feedback is welcomed) Anyway, for those that did the TGUs, you got in some good movement, esp for the shoulder girdle area, core stabilization, & overhead lunge. And, hopefully the mat enhanced your getup experience. #christmasvacation
The partnering and slower pace did seem to have the added benefit of increased 2nd F, which is harder to do when you’re preoccupied with counting reps or suffering under a higher pace.
Hops – we did bring out a shovel flag for the 2nd anniversary! (It is now in Brown’s hands, who will likely do a much better job of consistently planting it…)
Thanks, Brown, for the party favors, in the form of cookies & cream #brotein shake mix.
And, thanks to all of you today and the pax who’ve posted over the past two years for your support and participation! Here is to more! #moreisbetter #TWSS
Aye!
YHC was handed the keys to the toughest workout in SOB land and told to bring it. The 16 pax that joined YHC for the Inferno could tell you if it was a success.
The Thang:
Mosey to the Ballantyne Village parking deck. One quick run through the deck to point out the 5 different stations, along with SSH x 5, IW x 10, LSS x 10, and merkins (IC) x 5. Run down the staircase to the ground level to inform the pax what they’ll be doing at each station (all sets done at each of the 5 stations during that round):
Round 1: 3 Burpees
Round 2: 3 Burpees, 8 Merkins
Round 3: 3 Burpees, 8 Merkins, 13 Squats
Round 4: 3 Burpees, 8 Merkins, 13 Squats, 18 LBCs
Round 5: 3 Burpees, 8 Merkins, 13 Squats, 18 LBCs, 23 CDDs
Round 6: 3 Burpees, 8 Merkins, 13 Squats, 18 LBCs
Round 7: 3 Burpees, 8 Merkins, 13 Squats
Round 8: 3 Burpees, 8 Merkins
Round 9: 3 Burpees
Pax were instructed to head back the Vine around 6:10 if they hadn’t completed the ladder. Back at the launch lot around 6:13. 2 minutes of Protractor and we were done.
Y.O.M.
Most pax got in 7 laps, which equates to 105 burpees, 240 merkins, 325 squats, 270 LBCs, and 115 CDDs. Some of your typical teacher’s pets overachievers (Fahvra, Fire Hazard, Bunker, One-Niner) got in laps 8 and 9 and therefore a little more. Others (cough…Pebbles….cough) just did one and went for a cup of coffee. I’ll give him as much $h!t as I can because I know I can’t beat him in anything fitness-related or geology.
So where did “the Inferno” come from? YHC figured it’s about time to let the creative juices flow and conjure up an original, very painful, workout plan. The name comes from One-Eyed Willy’s ship in the movie Goonies, and I thought it was quite appropriate. If you worked hard today, your muscles should have been burning by the end.
Other things we learned today:
Flint actually does show up to some workouts to which he has committed #flintcommit
Fahvra is fast. Okay, we learned that a few weeks ago when he first started posting #collegeathlete. I think I kept up with him for 2 sets and then didn’t see him again until he lapped me. Dude’s jumps on his burpees in round 6 were higher than mine in round 1. I should’ve made him bring his son and have him put his sons shoes and socks on – that’s the only thing I’ve ever seen slow him down.
Fire Hazard kept up with Fahvra for a good bit, and still ended up finishing all 9 rounds. Awesome work. #leadingbyexample. Strong showing by the Site Q. #wheresmadame?
Frehley’s, MM, and Burnout were setting a pretty great pace behind Fahvra and Hazard. Frehley’s form on his squats needs a lot a little bit of help, but I guess we can cut him some slack #grandpasquats
Nard Dog sweats more than any human being alive.
Tolkien didn’t Q so he didn’t post. Oh wait, we already knew that, too.
Bucky is a gazelle. His gait is just as effortless in the last minutes of the workout than it is in the beginning. He is either a freak of nature or he needs to push himself more #youvsyou
Bunker doesn’t give a damn how you got your F3 name. However, his wife cares very much (too much for his liking). Email her at wifeofoldbaldguy@myspace.com with the story of your nickname. She’ll fill him in.
Sound off with anything else you saw. YHC was sucking wind so much that all the other senses were giving out.
Announcements:
Good luck to Mario, Tolkien, Thin Mint, Squid, and Kid Rock in the Spartan tomorrow. Hopefully the sounds coming from Mario and Tolkien’s tent don’t keep the other guys up all night.
GORUCK in the Fort on May 5th
Convergence on September 13th for Bounty Hunter’s brother-in-law who is about to be deployed. BIL will be Qing.
F3 Dads this Saturday – last one of the year. German Sausage is on Q and is requesting water guns.
Frehley’s with the takeout.
The Brickyard, Watkins Glen, Talladega, and Darlington. All famous tracks on the NASCAR circuit. This week at #F3Swift, 22 PAX got to experience the newest track on the circuit, the Brixham Green.
Here is the Strava Fly-by to prove it.
The PreBlast: (posted again for Fire Hazard’s benefit since he purposefully never reads it):
http://f3nation.com/2016/08/01/preblast-brixham-green-take-2/
The THANG:
The Moleskin:
-Bratwurst
Announcements:
The THANG:
30 x SSH
30 x imperial walkers
20 squats
10 windmills
Mosey to hill. Run the hill x 4
Run down the hill 15 squats
Run up the hill 15 merkins
Mosey to greenway playground. Run the parking lot. Partner lunges around play set x2
Gone away run to COT. Topless worked hard on this one
The MOLESKIN:
Toasty August morning with a slight breeze. Nice welcome to Topless who old stomping grounds are in the The Valley. Good to see becky on the mend show up with a bum knee and treat everyone to cafeteria at Mugs.
Congrats to Wojo and his family for their first child. God bless this family.
Peace on your week,
GOP
Right before the launch, one of the pax noted that it felt a little cooler than it’s been the past few weeks. I think he jinxed it because the temp seemed to rise 10 degrees as we began to mosey. Fitting for our trip to Bermuda. Here’s what the 17 of us did.
The thang
Mosey across 51 to the Chuck E. Cheese lot for COP.
SSH x 25
IW x 10
Tuck jumps x 10
Merkins x 10
Mountain climbers x 20
Mosey to Palantine Hill for the Bermuda Triangle:
Ascend the western face
15 merkins at the top
Descend the southern face
Mosey through to the renovated corporate patio area
25 dips on the benches
Mosey back to the road for 15 jump squats
Back to the start
5 total laps
Quick mary while we waited for everyone to finish: Some rosalita, dolly, LBC, heels to heaven and Freddy Mercury
Mosey back to Amelie’s for a short plank-o-rama
Over to the parking deck for a short set:
Lap 1: Run up the ramps to the second level and down the stairs, with 5 merkins at the turn
Lap 2: Run the ramps to the third level and down the stars, with 5 merkins at each turn
Lap 3: Straight run up to the top, down the stairs
Mosey back to launch
COT
Moleskine
–Welcome (or is it welcome back?) to Drago. Dude had some killer speed on the parking deck work. Hope to see you back out more regularly.
–Teddy and Bout Time were way out in front today #LarryBird. I think there were more pax there but I had a hard time recognizing them by their rear ends. Sorry.
–We covered about an even 3 miles. That Bermuda Triangle (a Chelms favorite — missed you today, brother) is deceptively difficult.
–Don’t forget about the Area 51 pool party.
–Centurion is still looking for Qs. Talk to Margo.
–Strong talk-out from Hops
9 met under the early morning lights of #F3RebelYell. THC expected a heavyweight team; with all of the gazelle’s posting #F3DevilsTurn. However, a strong future BRR contingent was in attendance so YHC knew I’d be leading from the back. That’s OK because #ISI. But wait! Rock Thrill joined us at the rock pile below Elmstone Park – even 10 this morning.
The Thang:
Quick lap with carioca and backwards jog
Circle and disclaimer
– 5 Burpees OYO
– SSH x 30
– 5 Burpees OYO
Mosey down the Murnerhorn to the rock pile…and to pick up Rock Thrill – grab a lifting rock and running rock per pax for a modified triple nickle:
– With lifting rock do 50 bicep curls; run up the Elmstone park lot with running stone; 50 LBC with running rock; back down the hill to lifting rock for round 2.
– 50 thrusters – up to Elmstone park for 50 Flutter kicks with running rock. Back down for last round.
– 50 high pulls = up to Elmstone for 50 Dolly with rock.
From the bottom of the Murderhorn run up to each lamp post for 5 hand release merkins. There are 3 lamp posts in total.
Partner up for a Rosebriar Lane for another triple nickle:
– P1 run left around Rosebriar; P2 run right. Meet in middle for 5 handslap merkins. Run up to the top for 5 more handslap merkins. Repeat 3 times.
Mosey back to cars for Mary: Heels to Heaven x 50; LBC x 30; Freddy Mercury x 15
Moleskin:
– Who was that creeping up into Elmstone park? Rock Thrill! Thanks for joining brother.
– Great to see Mic Check – Strong pax and even better person. Thanks for the take out. YHC is always thankful for your words and prayers.
– Nard dog can’t be 44. War Daddy for today, but was putting it down.
– Favre’s built like a brick shit house. Can I say that?
– Flo posted his 2nd workout. Happy to lead him this morning, and hope to see him out again soon.
– THC was intimidated by a visit from Rachel. Not sure why he wasn’t at DT; maybe he’s a Laguna Beach fan (Run the #F3LaurenConrad and you’ll know what I mean).
– Running against Bucky and Adobe with their long strides isn’t fair.
– Tag Along is another newer pax that’s come in guns a blazing, and hasn’t slowed down since. Great work today.
– Thanks for letting me lead. It’s an honor.
Annoucements:
– This weekend is the last F3 Dads – 9am at the Ballantyne Bull Ring – Bratwurst on Q.
– Church on the Street is this weekend. If you have not signed up and served – please do so.
It takes a BIG man to admit when he has shamelessly poached a running workout from another workout (a.k.a. Swift)… and I’m NOT a BIG man!!
12 Goats including 1 FNG (Tweetsie) gathered in the darkness of the South Charlotte Middle School parking lot under a sweltering blanket of low clouds and humidity to tackle another adventure of F3 Mountain Goat.
Here WAS the THANG:
Excellent job out there! We were right at 5 miles!
Moleskine
Voodoo raised the bar last week on Mountain Goat Q… so to raise my game… I stole shamelessly from the Swift workout. And while I provided full disclosure of said plagiarism… The Mouth still showed up for a second helping of 1-mile intervals!! That either says a lot about his dedication, or more about his questionable decision making… I provide the facts… you decide!
Triple, triple t-claps to FNG Tweetsie (Jonathan Edwards) who blindly followed Lois (FNG last week) to post his first time at Mountain Goat. If Lois has a black-eye next week, I think I know why!
But seriously, it as AWESOME to have both of you join us! You both did great, and I can’t wait to see how you both become stronger!
Goon joined us for the first 20 mins, but either needed to cut short because of a nagging injury… or got a better offer at Panera after he made it to SCMS! Seriously, I hope the injury gets better soon! You did the right thing… don’t push it!
Great to see Venus back out. We’ve probably missed each other, but I haven’t seen him in a few weeks. Excellent job!
Sensei is coming off of his Nationall Beep Ball Association World Series run where his team took 5th out of 20 teams Nationally. CONGRATS!! While each of the games were intense, apparently Sensei was living the life of Charlie Sheen in Major League post games… soooo… Sensei is spending his first week back re-acquainting himself to O2 deprivation and long distance running with YHC. I know just the cure for that “hangover”!!
Voodoo, High Tide, Nomad, Pele… strong as usual!
Insomniac… dude… 6-months ago you would have been 2-min/mile slower! Great job in building your running abilities!
The Mouth lead the pack on the track for both segments, and made sure Lois had a running buddy. Voodoo obviously did well enough so Lois felt like coming back this week… and bringing a buddy… and then The Mouth comes along… Which begs the question if there should be a “The Mouth Disclaimer”… which, of course, is what she said…
Insomniac took us out in prayer.
Announcements (Slow time of year!)