11 pax showed up for the latest edition of #F3Hydra. YHC promised something for everyone (even the BRR’ers) so hopefully it was fulfilled. No newbies, full disclaimer, and we’re off:
Mosey to far side of school for COP.
SSH x 25 IC
IW x 20 IC
Merkins x 10 IC
Squat x 15 IC
Mosey across the street to church, partner up and grab a lifting rock.
P1 does called exercise while P2 runs to the donation box and back, flapjack.
Curls
Tricep extensions
Overhead press
Mosey down Windy Rush to the bottom of Foxworth.
7’s on the hill with diamond merkins at the top and jump squats at the bottom.
Mosey thru the dark trail to the football field. Find partner. P1 run 100 yards and back while P2 does Merkins. Flapjack. Repeato, this time with Carolina Dry Docks.
Mosey to playground. With partner, do 40 pull-ups per team (or 80 if doing supine pullups), P1 does as many as possible while P2 does LBC’s. Switch until number reached. A bit convoluted, so scratch that, just do 3 rounds each of as many pull-ups as you can.
Mosey to small football field for AYG sprints. 4 x 75 yards or so.
Mosey back to lot, time for 1 round of Mary – Dolly x 15 IC.
DONE
Moleskin
Good group today, and great work by all. Kotters to Flutie Flakes, back in town for a few days on business. Great to see you, brother, glad to hear all is going well in New Hampshire. Tried to keep the group moving today, not spending too much time at any one place. Thanks for letting me lead, and thanks to Puddin Pop for the sendoff.
Announcements
Good volunteer opportunity at Alexander Youth Network, Saturdays at 4pm. Contact Joker if interested.
A baker’s dozen showed up on a somewhat cooler morning at Peak 51. At least was a little cooler until we got going and warmed up quickly. Disclaimer was given and we were off.
Mosey out of ME parking lot take a right and head towards the church. Stop on church lawn for x15 SSH IC. Take a right down Sadie Dr. and stop at church student life center parking lot for x15 Mtn. Climbers IC. Continue down Sadie Dr. and stop in front of townhomes for x15 merkins OYO so we could stay quiet for the neighbors still asleep. Turn around and head back up Sadie Dr. into church back parking lot, bear crawl up the hill, back to bottom of the hill, bear crawl back up.
Head to Matthews Playhouse and partner up for:
Rnd1: P1 runs, P2 Incline Merkins, flapjack
Rnd2: P1 runs, P2 Lunge Jumps, flapjack
Rnd3: P1 runs, P2 Derkins, flapjack
Rnd3: P1 runs, P2 Old School Sit Ups, flapjack
Mosey to side of school:
x10 step ups/Jump Ups on wall
On railing: x 10 elevated merkins
Run to Monkey Bars across the lot and back to wall
Rinse and Repeat until time called (appro. 8 Minutes)
Jog to Pull Up bars, Partner back up:
P1 does x 10 pullups, P2 does x 10 squats, then flapjack while P2 does pullups and P1 does squats. Keep sequence going counting down 1 rep each time until each man had completed 1 pullup and 1 squat.
Head to softball field, line up at home plate: bear crawl to 1st base, lunge walk to 2nd base, bear crawl to 3rd base, lunge walk home.
Now we’re off to the small lot behind the school. Line up across the lot facing the top:
Rnd1: Complete x10 CDD’s, run to top of lot, complete x 10 CDD’s and run back to start point.
Rnd2: Complete x10 Hand Release Merkins, run to top of lot, complete x10 HRM, run back to start point.
We’re running short on time so jog around front of school and back to launch point for COT
Moleskin:
Good workout today men. Goal was to cover most if not all of the AO, which I think we did. We even covered a little out of the AO heading down Sadie Dr. That was a lot more running than appeared on paper so thanks men for putting up with it. The crawl/lunges around the ball field also looked like it would be a break of sorts, but that proved to be untrue. Everyone put in some great work this morning, thank you for the opportunity to lead you men!
Announcements: pool party 8/20 at Chadwyck
Thanks to That Guy for taking us out in prayer.
Gullah
20 SOBs launched at 0600 from the Vine Restaurant at the Ballantyne AO
Here’s what we did:
The Thang:
We headed over to BB&T for COP – SSH, IW, Squats, Mountain Climbers.
We gathered behind the BB&T on Ballantyne commons road and headed up Ben Nevis, turned right on Ballantyne Meadows Dr, right on Valley Spring Dr and left on Dovehunt place. At the end of Dovehunt is a playground. At each road or driveway on the way, we did 10 merkins.
We split into groups of 3. Partner 1 – 10 Pull-ups, Partner 2 – 20 Dips, Partner 3 10 Burpees. Each partner rotated through the exercises. A total of 3 sets were done of each.
We moseyed back to Ballantyne Commons with Lougie leading the way.
At the top of Ben Nevis, all PAX ran down the hill at your own pace and returned to get the six.
We then moseyed to the parking lot next to Einstein’s Bagels and lined up for bear crawl/merkins. Bear crawl 2 parking spaces, then do 2 merkins; bear crawl 2 more spaces, then do 4 merkins, etc up to 12 merkins.
We then circled up for 10 burpees, 20 merkins, 10 burpees
COT
Moleskin:
I had had a hectic week and work and had no game plan for my Stonehenge Q. I had a general idea of where I wanted to go and off we went.
When I walked up to the group of SOBs before we launched, I was ecstatic to find a few old friends, Dumpster Fire is back posting and the legend himself, Dolphin returned to the site he created. For those of you that haven’t had the pleasure of meeting Dolphin, he is the original SOB. He founded Ballantyne Corporate Park with Haggis as an F3 site and molded many of the longtime SOBs, including YHC, into the men they are today. It was an honor to have him back out.
Triple 7 continues to be a beast by doubling down at daVinci. T-Claps brother.
Announcements:
Any interest in the BRR?
F3 Holiday is Friday December 2nd. $45 per person, includes, food and DJ, cash bar.
F3 Appalachian Hike in Grayson Highlands in VA, 2 nights, launches Sept 30th.
On a Wednesday stacked up with solid Q’s on the schedule like Mermaid, Squid, Long Haul, and Joker at other AO’s, 15 men showed up for a little taste of Anvil and are likely reminded of that today every time they try to lift things.
Here’s how I remember it:
Mosey to front of campus for COP of IW, Low Slow Squats, and Carolina Dry Docks. The circle was very awkwardly close. Kind of felt like the Thriller video when the Zombies started getting closer and closer on all sides. And you all don’t look that far off from Zombies at 0530. Not sure why but it definitely started to throw off the train of thought.
Mosey on over to the road between the hotbox and playground and plank up for instructions:
Pick groups of 3.
P1: Run to hot box for 10 derkins P2: Run to playground for 10 pull-ups P3: Do overhead press with 50# sandbag. When P1 and P2 return, do 5 handslap merkins between the two of them and flapjack among the team. Cycle through so everyone gets 2 rounds on the sandbag.
Repeat but: P1: 10 step ups, P2: 10 Toes-2-Bah P3: Good Mornings with sandbag for 2 rounds each
Repeat with: P1: 10 Derkins P2: 10 Pull ups P3: Squats with sandbag for 2 rounds each
Repeat: P1: 10 step ups, P2: 10 Toes-2-Bah P3: Thrusters with sandbag for 1 rounds each
Some mary in between rounds.
At the end, grab the bag and as a team run it back to the cars. Finish with flutters.
Notes:
I think 15 out of 15 would agree that those 50# bags get really heavy, really quick. That plus the short runs was throwing the heart rate up and keeping it there for most of the workout.
Swiper has control issues. He already had his team called out prior to completing instructions. Then made every effort to Q Jack Mary throughout the workout. He finally got it with 45 seconds left to do his over-unders. Maybe he doesn’t get much of a say at home, so he brings it to the workout. #PowerHungry.
And why do I think Swiper doesn’t get much say at home? Maybe it was the in-depth, and lively, discussion he and McGee had regarding the Bachelorette season finale and how it kept them up to late. #TrueStory #NoShame
Apparently Ickey thinks I have the $80 cross fit sandbags that can be body slammed over and over again on the pavement. Mine cost about $8 and didn’t quite fair so well. I will be at Home Depot buying more duct tape soon.
Gummy was full of mumble chatter today discussing his perfect form on pull ups as well as toes to bah. Had me all wrapped up in conversation and I started doing the wrong exercise. All a ploy to get a further lead on me.
Thank to everyone for pushing it. Also thanks to Snowflake for the takeout.
Announcements. There were some. They are either outdated now or on another backblast.
-Alf
11 men exercised at South Charlotte Middle School from 5:30-6:15AM today.
What we did:
Observations
….more on that in a minute…
Run to Carmel Pres
–SSH x 20
–Mountain Climbers x 20
Run to Valencia Terrace and Partner up
–20 Partner Derkins each at every speed bump and stop sign to end of VT (5 stops)
–Flutter x 20
–10 Partner Sit-ups each at same stops back to top of VT
–Dolly x 20
–LBC x 20
–Backwards run up VT hill x 2 #ouch
Run to Mullens Ford
–10 Diamonds at every street light on the left all the way up to Carmel Rd. (10 stops)
–Alternate b/t backwards run and forwards run b/t lights or until Rock falls on top of Hamlet and then only forwards run
–Freddie Mercury x 20
Hustle back to Carmel Park
Moleskin
Rock totally ruined my plan for more backwards by falling on top of Hamlet while he was doing diamonds. Thankfully he didn’t land on Hamlet’s back, which is still a fragile thing.
We had an FNG and he was named “Mr. Shrew” or something like that. Honestly, can’t remember why we named him that. The group really wanted to name him “Snugger” because he went to Rock Hill High School, home of the Trojans. I nixed that since he would have to tell his wife and kids why he was named Snugger. Still a funny name though. Anyways, he went to Clemson and they are currently 0-58 playing the Heels in Chapel Hill. So, I am going to name him “O’fer”. Welcome and when, if ever, you get that win in Chapel Hill, we can talk about a new name.
Back to my cheater saga. So, I get a text from One Eye on Saturday saying he will not be able to Q on Monday. I said “No problem trusty co-site Q, I will take it for you.” He said “Great! Thanks! Give me a date in September”. So, I show up Monday, no One Eye, but thats to be expected. So, later that Monday I am reading some BB’s when I came upon this from Horsey: One Eye was in the pax list!
What the fudge! So he abandoned his co-site Q duties, abandoned his Q duties, and posts at a different site??? I was crushed. Destroyed. Teary eyed. Will probably never recover and I don’t know how One Eye can ever earn my trust anymore #doghouse.
At over 2 miles, you probably got a little more sprinting/moseying/stumbling than expected (#FalseAdvertising) but you did it and are better for it so you’re welcome. Would love to do more dedicated work with the ladders but tough without one per PAX. If you have one, pull it out and use it at home some time. Great for mobility and agility which we can always use more of.
Fire Marshall Bill did what most Fat Camp Site FNGs do and showed up at 530 instead of 515. Luckily, FMB saw our bells and hung around until we came back for them and then joined in on the fun. (Side note: this is yet another reason to come to Fat Camp – a whopping 60 minutes of strength work and speed work – no other workout like it).
Originally, the stations were going to be a starfish with burpees at the middle every time. PAX (Frehley’s) were confused concerned since it was not shaped like a starfish (#ToughCrowd) so I audibled to stations. Announced counter-clockwise rotation and then YHC proceeded to go clockwise with most of the PAX except for Pebbles, the only one who actually listened. (T-claps to Pebbles as well for showing up early to do a little EC running)
YHC received multiple stink-eyes and at least one outright grimace when hairburners were called. Everyone changed their mind by the end, however, and was overjoyed those plates made it to the parking lot this morning. The same goes for the pull-ups on the wall. For the record, we did not use the playground because the bars were nice and slick from the rain last night. Plus, the wall is good for your hands if man-hands is what you are going for.
The last round of the KB work was absolutely brutal. YHC had to move to a smaller bell for the last few cleans. Mighty Mite is ridiculously efficient with the bell and watching him clean is a work of art. The same cannot be said of his burpees. Mighty Mite also threatened mutiny, or worse, when he thought my call to head back (to the launch lot) might have been to head back down the ladder (8, 6, 4, 2). Pretty sure he spoke for everyone at that point.
Quiet this morning as we spent the majority of our time catching our breath or in the cave. In hindsight, YHC probably should have brought some tunes #YouLiveYouLearn. Cobains for some of the confusing instructions today. YHC tends to get less authoritative the smaller the group and the clarity suffers. Will work on that. As always, it was an honor to lead.
Shovel flag planted firmly by Baracus. Geraldo was happy to see one in the real. Small crew today ready to get after it in the heat and humidity. Disclaimer given, of course, and off we go. Did one courtesy lap in the launch lot to grab Chowda. He came in hot at 0531. Here is what we accomplished:
Thang
Mosey from launch lot to the stadium. Down ramp to the track. One lap warm-up mosey. Circle up behind the North goal post.
COP
SSH x 15 IC
IW x 15 IC
MC x 15 IC
Merkin x 15 IC
Low Slow Squat x 15 IC
Line up in back of the North end zone.
The Beast
Run to 10 yard line. 6 x called exercise. Run to 30. 6 x called exercise. Run to 50. 6 x called exercise. Run back to 30. 6 x called exercise. Run to 10. 6 x called exercise. Run to back of end zone. 6 x called exercise. Plank upon return. One repetition.
Called exercises: CDD, Jump Squat, American Hammer, Merkin, LBC, Burpee
Plank at goal line. AYG sprint to 50. Plank. AYG to goal line.
Mary behind North goal post: Flutter x 10/hold/Dolly x 10/hold/High Flutter x 10/hold/Rosalita x 10. All IC.
Mosey back up ramp and over to entrance to stadium seating. Chair plank.
Stair repeats
Run from bottom of stands to the top. Run left and down next set of stairs. Left to start point. 10 repetitions. Plank-o-rama to regroup.
Bench Set: 10 Step or Jump-Up/10 Dips/10 Derkins x 3
Mosey back down to field level. One lap around the track. Line up at the North goal line. Plank.
AYG to South goal line. Plank. AYG to North goal line. Plank. AYG to 50. Plank. AYG to North goal line and continue at mosey pace to launch lot.
Mary/Merkin
Heels to Heaven x 15 IC/hold 6 inches/High Flutter x 15/hold/LBC x 15. High Plank. Merkin to 10 in civilian cadence: Regular/Diamond/Wide. Back to six. Flutter x 25 IC
COT
Moleskin
Shirts were drenched after this one. Soupy may be the best way to describe it. Solid group of men this morning. Babyface and Baracus set the pace on the stair work. All took turns leading the way on the sprints. Utah showing some serious fast twitch on the full-field sprints. Chatter was low this morning as sucking wind was the priority. Geraldo’s consistent counting much appreciated by YHC. He made sure the Q and the PAX had rep numbers.
Covered 2.2 miles in all with some running, sprints, strength, core, and ab work. A little bit of everything and very little recovery time. Dreams of winter months mentioned post-workout as PAX wrung sweat out of shirts. Strong work out there today men.
This AO is fantastic. Football field, track, stadium stairs, and many off-campus options, per site-Q Baracus. YHC encourages PAX to get out to The Charge and check out this AO if you have not done so already. The track is like running on clouds and the football field has soft synthetic grass. Access to stadium stairs is a huge bonus. Really enjoyed this workout and campus. Thanks for the takeout from Baracus, and for the invitation to Q The Charge. Keep Tesla and his son in your prayers this weekend. His son leaves the nest for Mississippi State.
Announcements
Pool Party: 8/20. Candlewyck Swim and Racquet Club. Preblast and sign-up HERE
13 men entered the gloom for an office workout beat down. A big office!
Warm up:
25 X SHH
20 X IW
15 X Slow squat
10 X slow merkins
Mosey with KB to church parking lot, talk about golf along the way
Starting in the lower lot
Do 10 merkins, 10 Swings, 10 squats with bell, 10 overhead presses, then run to first median do 5 merkins, next to second median 5 merkins, once you get to hill run it backwards with 5 burpees at the top. After run back to the start. Do LBCs until the entire pack is back.
Repeat this 4 times
Next round of exercises 10 curls, 10 high rows, 10 lawn mowers each arm, 10 Romanian deadlifts then run to first median do 5 merkins, next to second median 5 merkins, once you get to hill run it backwards with 5 burpees at the top. After run back to the start. Do LBCs until the entire pack is back.
Repeat 3 times
Mosey to grass in front of school
Mr. Jack Webb came a knocking with bell
1 merkin 4 overhead presses with bell, 2 merkins and 8 over head presses with bell, up to 4 and 12 then down to 2 and 8. Crowd pleaser.
Mary
10 X flutter
10 X rosalita
10 X bicycles
Moleskin:
I will say the dedication of the site Qs here is amazing. They sent me an email about posting the backblast this evening, then 30 min later show up at Vintners where I am having dinner. I promised I would get it done tonight.
Great job by the pack today, hope you enjoyed the office workout. You can now take this home with you and do it in your office. Thank you Harley and Fletch for letting me Q, always an honor. Thanks for taking us out Harley
Announcements:
2017 F3 Golf Tournament
Joker on Q at death valley
Considering the upcoming BRR YHC was interested in provided as many miles as possible yet hitting some hills. So we did the following….
Disclaimer was given and off we went into Raintree
The thang:
Down Woodfox we headed, making one stop at the top of Windbluff to give instruction on the loop which consists of the following: Run south on Raintree Lane toward Providence Rd. Make Left onto Providence RD (going North). Make Left onto Windbluff. Run Windbluff repeats from Raintree to Providence until time is called or whenever Geraldo feels like he had enough. During the repeats, 10 lunges each leg at Providence Rd. and 10 jump squats at Raintree Lane. Most Pax finished at least one repeat, others two, and Thin Mint got in 3 total. Mileage was anywhere from 5.5 to 7.2 including up too 700+ elevation. Well done!
Thanks to Thin Mint for showing us how professionals do business.
Strong work by all out there today. Purple Haze, thanks for throwing me on your schedule and not even showing up for the workout. Good move. Seriously though, TL and PH thank you for letting me lead this am! And thanks to Chelms AKA Tater Tot for the take out.
Beaker