The High T concept:
High T is a simple antidote to the region’s escalating BRRification: No fartleks here (unless you eat a sleeve of fig newtons the night before); just meat sweats and meat.
Today’s Sampler Platter
Same exercises for rounds two and three, with 2×5 and 1×5, respectively.
MOLESKINE
We’ll do this all summer from 0600 to 0700 at Calvary’s Muscle Beach (the volley ball courts). On-site BroJangles to follow with meat and beverage. Bring some, share some.
What we learned doing the soft launch:
Start hitting the garage sales, neighbors, consignment centers, etc. Get a bar and weights and join us. Strong fixes everything.
Ten men and twenty-two 2.0’s braved the heat and ran around the field like Mad Hatters.
Freeze tag
Relay Races
Tug of War
47.3 seconds of a water balloon fight.
‘skin:
So I was late this morning. Everyone who knows me knows I’m going to be late. Nothing new there. Except I was actually 15 minutes early. I was the first one there with 15 minutes to spare. Unfortunately, I had 20 minutes of set up to do. So I was late this morning. Thanks to Pop Tart for helping me make up the 5 minute deficit. And to Young Love and Alf for carrying a giant cooler filled with 150 pounds of water balloons 75 yards from car to field. By the way, those rapid-fill, auto-sealing, “as seen on TV” water balloons actually work.
The workout started with freeze tag. There were six 2.0’s who were “it” and armed with pool noodles for extra reach (stole that from Honey Bee – I have no shame!) and four 2.0’s who were “heaters” and could thaw you after being frozen. Get frozen 3 times and your dead. Played two rounds to see who was the last 2.0 standing. You’d be surprised how far a noodle extends a kid’s reach. I think TL was the last Dad standing each time. Alf’s daughters have speed and survived the longest.
Relay was less successful. Took way too long. Each person had to run-crawl-run carrying a water balloon. If the balloon breaks, you start again. The first lap, the balloon was carried in your hand. The second lap, the balloon was carried in a butterfly net. The third, in an UNUSED toilet plunger. The fourth, on a soup ladle. Took too long and got a little boring. On the plus side, the 2.0’s figured out they could suction the plungers to their stomachs and turn themselves into battering rams. Stone Cold and I figured out we’re bald enough to suction them to our heads and act like unicorns. The things you learn on a hot Saturday morning …
The 2.0’s then had two rounds of tug of war. The teams were evenly matched. When we shouted go, the rope snapped tight and barely moved. The kids were giving their all. It was great to see them dig in and work together. The Dads kept offering advice as to proper leg position and leaning. Both sides fought all the way to the end. Which is better than the Dads. When it was just the Dads on the rope, the weaker losers did the sissy thing and let go of the rope instead of accept their humiliation like men. I will admit it’s tough to feel victorious when you’re flat on your back with someone’s Reeboks in your scalp.
And then it was time for a water balloon fight. You can’t imagine how fast 200 balloons disappear. Well worth the wait, but I should have brought a second cooler filled with another 200. Only had one 2.0 take a hit from a balloon that didn’t pop. It leaves a mark. But they recovered after a few tears and it all ended well.
Circle up to count off and then ball of man/kids with Stone Cold praising the Lord. Just another Saturday in June.
On this hot, humid morn, seven men and one 2.0 descended upon The Rock campus. Originally, due to my busted foot, I wanted to keep mileage low. Boerewors had a brace on his knee so he looked like he needed the same game plan. I didn’t abide, however, and once Gummy took over mid way through the workout, the running only ramped up. We covered just shy of 3.5 miles and man, it was steamy! Here’s what we got into:
Hopper on Q:
Warm-Up:
Mosey to the center parking lot.
Mosey to the volleyball court/picnic table area to visit with the meatheads who just finished a soft launch of High T. The boys looked wiped out from some serious grunt work, but they managed to smile (some of them) as we said hey. We left ’em and headed to North Face.
Partner up at NF. Partner #1 runs the NF loop while Partner #2 does 10 plank jacks then runs the distance to Entry #3 and back. Flapjack. Repeat.
Resting recovery with LBCs
Mosey to the front lot on 51 for The Beast (6 sets of 6 reps):
Nemo and/or ETrade led the way for each of these phases. Witch Doctor looked pretty fast on a few, too.
Resting recovery with 20 Rosolita.
Gummy on Q:
Mosey to the hotbox:
Repeat all of above.
Mosey to hill above soccer fields for Jacob’s Ladder up to 11’s
Mosey further into soccer fields. 10 50 yard sprints. Last man to finish completes a ten count (yours truly had to count 7 times).
Back to the hotbox. Two rounds of wall sitting and balls to the wall.
Mosey back to the cars. Finish up with 25 LBCs.
Moleskin:
Great sunny morning today. Even thought the heat was a killer, the blue sky was incredible and set a great tone for the hour. Great group of dudes stepped up, too! Being 15 helps, but Nemo was a stud out there and smoked us all on most everything. E Trade, Gummy and Witch Doctor were never far behind him. Thanks for letting Gummy and I lead this morning boys. When I take these extended absences from The Rock (not by choice), I come back and realize how much I really miss it. Fun times!!
Announcements:
18 of SOB’s mightiest gathered to help (and harass) YHC (Triple 7) through his VQ. Once the PAX gave YHC his Geritol, hooked up his O2 tank, and strapped him to his walker, here’s what happened…..
The Thang:
COP:
Mosey to the medical parking lot
SSH X 15 IC (mostly IC)
IW X 15 IC
LSSq X 15 IC
Merkins X 15 IC
Mosey to garage
Run garage bottom to top – 5 burpees at start, every turn and top – run down stairs
Run garage bottom to top – 10 merkins at start, every turn and top – run stairs down
Run garage bottom to top – 15 squats at start, every turn and top – run down stairs
Bear crawl up grass hill (cliff really) in lower level of the garage and do 5 burpees, 10 merkins, 15 squats at the top, run back to lower level and rinse/repeat 2 more times
Mosey to flaming fountain
Do 10 incline merkins, 10 derkins, 10 dips on fountain wall and run a lap – repeat 2 more times
Mosey to medical parking lot
Partner up – partner #1 does 10 partner assist derkins, both run to next island, flip-flop derkin position for 10, run to next island, flip-flop for 10, repeat the process back to the starting island for a team total of 60 derkins
AYG back to the shovel flag for LBC X 15 IC and Rosalita X 15 IC
COT – Nameorama – FNG = Fozzie…welcome to the PAX brother!
Announcement: F3 Dads T-shirts are $18 @ F3 Dads
Naked-man Moleskin:
18 warriors conquered the mighty concrete beast that mortals refer to as Ballantyne Village. There was sweat, fire, water, ice (for my old sore bones), and even a wild lion running loose (ok, medium sized dog on a leash).
We had a VQ, a welcome F3 visiting brother from Greensboro, a welcome FNG, and almost a “RE-nameorama” for one PAX with a right nostril issue during COT (“Booger” would have been the obvious re-name choice).
Big props to Chipotle for hanging tough through the workout even though he was suffering from that “Merlot Flu” that is going around. Outback never misses an opportunity to do a reverse bear crawl – even up a cliff. YHC had to “save” the PAX from Fireman Ed’s attempted Q-Jack during Mary – Jack Webb was not welcome here today! No soup for you! Big shout out to TuCk for “doubling down” at Da Vinci! Many thanks to Wild Turkey for voluntelling me to Q. Thanks to Madame T, Turkey, Comet, and anyone else that led Mary while you waited for me to swap out my O2 bottle (multiple times). I am always humbled to be in the presence of the great men of F3 but absolutely honored that you entrusted me to be freed to lead today.
Thank you all…AYE!!!
11 PAX posted at #F3Ascent for their #DRP and here’s how it went down.
The Thang
COP:
SSH x 20
IW x 20
Merkins x 10
Squats x 20
Shortened MARSOC Short Card
Mosey over to the football field for an abbreviated version of the MARSOC Short Card. Perform each exercise, with a run the length of the field every 4 exercises.
Merkins x 15
Squats x 15
Crunches x 15
Burpees x 5 (Run)
Windmills x 15
Merkins x 15
Mountain climbers x 15
Flutter kicks x 15 (Run)
Burpees x 5
Cherry pickers x 15 (4-count)
Merkins x 15
SSH x 15 (Run)
Back Extensions x 15 (“supermans”)
Burpees x 5
Chain breakers x 10
Merkins x 15 (Run)
Lunges x 15
Hello dollies x 15
Burpees x 5
Partner Work
Mosey over to the bleachers and partner up, P1 runs to the playground and back while P2 performs called exercises until P1 returns, then flapjack.
Step Ups
Dips
Flutter Kicks
LBCs
The People’s Chair (AKA The “Semi Gloss”)
Head over to the school and grab some wall for 3 rounds of the People’s Chair, 2 of which with air presses x 75 an then x50
Jack AB Web
Mosey over to the field and circle up for Jack Webb with an AB twist, substitute Heels to Heaven with merkins, up to 5 and back down. Now Jack Webb with merkins to 7.
Mary:
Flutter x 20
Heals to Heaven x 20
LBCs x 37- Happy Birthday Icicle
Rosalita x 20
Dollies x 20
Merkins AMRAP for 1 minute-Done
Moleskin:
Great work by the PAX today, the temperatures is heating up, and we were sweating early on.
With the heat we need to be aware and it’s not a bad idea to bring some water.
The MARSOC card is a great workout that can be done just about anywhere, as Sony pointed out he does this when he’s traveling. We modified it today, shortening the reps and adding some running so we don’t feel like we’re in one place the whole time.
With BRR season upon us, YHC was looking for a low mileage option today, 1.5 miles today, you’re welcome.
Gullah nearly poked the bear and we almost took Jack Webb up to 10.
Good seeing BLC posting regularly again, good to have you back.
Some new faces out there and those who are relatively new, Billboard, Snoopy, and Fugitive, good work and keep it up.
Thanks to BLC for taking us out.
It was an honor to lead, and please sound off with any mumble chatter.
Announcements:
F3 Dads COl. Beatty Park 9 AM, Mr. Brady has the Q
F3 Golf Friday 7/29, Pre-blast coming Monday
Christmas Party 12/2 Firethorn Country Club, Save the Date
10 pax mustered for another Saturday assault at DayZero. No SF of course; does anyone plant those anymore? A veteran crew so the disclaimer was brief, and actually Swiper started his Q-jack tendencies even during the disclaimer. He’s very helpful. Semi-Gloss showed up after the warm-up lap, but he would make that up later.
The Thang:
Warm up lap around the pitch
COP
IW x 25 IC
Slow squat x 25 IC
6-count burpee x 15 IC
Flutter x 25 IC
On to the main event. Tennis anyone?
YHC has a bag of numbered tennis balls. Purple Haze gave me about 50 (only 21 remain) back when he used to play tennis. Each pax would take a ball out, hit it with an old beat-up tennis racket as far as he could. Then he would AYG run to get it while the pax planked, held squat, and various other forms of active recovery. Then the pax would call out an exercise of his choice with the count corresponding to the # on the ball.
So I have no idea the #’s nor the order in which we did the exercises, but it was something like this:
100 Calf raises, burpees, rock sets with squats (Ickey called two of these – 14 or 15 or something), heels to heaven, Rosalita (Pro called this and this cadence was very erratic, pretty sure I retore my labrum…WTH?!), Makthar N’Djiaye (YHC’s call of course), Merkins, Squats, LBCs, Jump Squats (SG didn’t jump), pull-ups (Swiper called for these all morning – I think we did 12 – mine were supine – #soccerarms), Side-crunches x 45, monkey humpers – 54 of them as YHC recalls (somebody said these are Stone Cold’s favorite exercise – WTH?!).
Final exercise, as “luck” would have it, was to 100 again. Last ball in the bag was a 100. So we did 50 H-R Merkins and 50 Overhead press, alternating 10 at a time of each.
Mosey to the basketball court for some more Mary – American Hammer and one other I can’t remember.
3 sets of gassers from end line to end line.
6-count burpee x 13 IC while Semi-Gloss made up his lap. He never did the burpees.
Plank rail walk up the ramp back to launch lot.
People’s chair for about 4 minutes.
One more Mary exercise – leg lifts x 25 IC.
Done.
COT
Ye Olde Moleskine
Semi-Gloss posted after YHC promised not much running, and he still came in late after the 1-lap we ran; but he did make it up. Prohibition said he’d rather do the lap and skip the burpees…don’t blame him. Speaking of Pro…he, Hairball, Strawberry and Swiper did a 3ish mile pre-run. T-claps.
Hadn’t seen Teddy and Swede in a long time – good to see you fellas. And a Kotters to Bugeater; the happy Nebraskan is making a comeback!
Also learned today that Ickey Shuffle has never seen the movie “The Sandlot”…that might help explain the horrific swing with the tennis racket. On the 2nd round, he whiffed, then fouled one off, and then hit a slow comebacker to the pitcher….yikes!
One Eye was out front on the gassers and the warm-up lap. That man can run, and he flat out makes the headband work.
Always a privilege and pleasure to Q. Thanks to Dear Abby & Buttermaker for tapping YHC to do so. Be sure you tell them I did an awesome job….maybe not…but it was something a bit different. Hairball told YHC we went exactly a mile…that’s a boot camp workout men.
Announcements:
F3 Dads continues through June at 9am at Francis Beatty Park & SOB – Bull Ring.
Remember to keep McGee’s mom in your prayers for healing from her cancer. God is able!
7 Men joined me this morning for my Q defection from Kevlar. Horsehead was angry. But Header asked nicely so I decided to help out. CLT Christian is a great AO, just too bad its an extra 4 miles from my house and its generally Friday and early and I sleep until the last possible second just to make it to Kevlar.
So after Ductwork and Yeti jogged in from the neighborhoods off we went up the parking lot and down between the schools for a little roaming COP.
Stop at railing for 10 regular merkins and 10 derkins with feet on the rail. Stop at bleachers for 20 dips and at the bottom of the bleachers for 20 step ups.
Move along to the Pole Vault arena where the soft spongy tire surface felt great, at least until it gives me cancer. Circle up:
Some IW’s, a few low slow squats, couple of mountain climbers, and a dash of dry docks.
Head to the end zone. Run the length of the field. Start with 2 Merkins at 10 yard line, 4 at 20. Keeping adding 2 until you get to 20 merkins at the other end zone. Repeat the way back with full sit-ups.
All you got to the other end zone then up G-Ma mountain for 3 rounds of 10 pull ups, 20 Squats and 30 dips.
Back down to Pole Vault Arena for Mary: Freddy Mercury, Flutter, Heals to Heaven and LBC’s
Back to End Zone. Partner up for Wheel Barrow’s P1 goes 20 yards, flap jack, repeat and jog out the last 20 yards. AYG to the other end zone. AYG to the other end zone again. Suicide to the 20 and 40 yard lines.
Back down to Pole Vault Arena. P1 does 10 crash mat burpees, P2 holds squat. Flapjack. Repeat for another round.
Back to cars.
Moleskine:
Good group of hard working men out there this morning. Not a lot of chatter. Yeti was crushing the AYG’s and Smokey wasn’t far behind. Stone Cold get complaining about it being “Fun Friday” and can’t we just throw frisbees or boomerangs. I brought Yard Jarts but they just wouldn’t stick in the turf. Plus it got light out and I only like to play Jarts in the dark… While drinking.
I think the only fun part was the crash mat burpees which was apparently new at Joust. The heavy dew on the mat helped to really wash away the Dingle Berry’s; at least some of them. The rest are on my floor mat in the car.
Nice to meet Scully from Metro who was hanging in nicely as was Hammer.
11 Goats made their way to South Charlotte Middle School for another installment of F3 Mountain Goat… and one workout closer to BRR!
After a very heartfelt disclaimer, we headed to Strawberry Lane for the following:
1. Warm-up mile followed by dynamic stretching
2. :30 seconds at I-Pace, recover back to start
3. 1:00 I-Pace, recover back to start
4. 2:00 I-Pace, finish at start, 1:00-ish Recovery
5. Rinse and Repeat x4
6. Cool down run back to parking lot/final stretching
Done! 5-5.5 miles total depending on pace!
Moleskine
Excellent job once again! This is a deceptively tough regimen! I noticed everyone was very consistent for each segment… which is the key.
YHC noted that we don’t need headlamps any longer… the sun was coming up by 5:30!
Welcome to Mr. Bean. Great to have you out, and great job! This makes two weeks in a row for representation from SOB… is there a merger/acquisition in the works??
Also great to have Tootie back out! Excellent job!
The Mouth had all parts of his game working… which is of course what she said…. !
Huggy Bear, Daisy, Retread, Sensei, Slice, Brew… solid as usual!
Pele… always giving his best… always getting stronger!
Always an honor to lead such a fine group of men!
Announcements:
1. F3 Dads at both Ballantyne and Col Beatty Park
2. F3 Golf July 29
3. Race shirt orders… see website and email.
4. Mr. Bean gave first notice for F3 Christmas Party on 12/2… start planning now!!
Great take out prayer by Strange Brew.
My M got a medical scare Wednesday night/Thursday morning but everything is clear now. What does Union County do to celebrate such moments? Hairburners!
The Thang
Hairband Mile
COP
SSH IC x20
IW IC x20
Windmill IC x10 (awful cadence – apologies)
Mosey over to the island in the parking lot.
The Main Event
One guy will hairburn to the Island at the back of the parking lot and then back. Call him The Timer. *Bad Idea as it was too long*
One guy will then do exercises from the list.
One guy will do a lunge walk with the sandbag to the other end of the parking lot (shorter end)
The remaining guys run up to the top of the hill and do various KB exercises.
When the Timer gets done, we rotate where the Hairburner guy goes up the hill, exercise list guy is up for hairburners, sandbag lunge walker to exercise list (and picks up where the last guy left off climbing up the list) and one of the hill guys runs down to the sandbag lunge walk.
The list of exercises:
50 Burpees
100 Merkins
150 CDDs
200 Dolly
250 Squats
300 LBCs
350 Flutters
400 SSH
Rotate through until 5 minutes remaining.
5MOM:
Protractor
Dolly IC x10
Rosalita IC En Espanol x10
Dolly IC x15
Rosalita IC En Espanol x15
Protractor
DONE!
COT
Thanks to Hairband for taking us out (Edited as I had Jabberwocky but he was a body temperature of 92 at this point so I should have known better)
Announcments
Reminder of clean up day at SV Middle tomorrow morning at 6 AM. Clean up or do lots of burpees. That’s the deal.
Next week we will have a Q school meeting at Bojangles at 7 (pre-workout at 6:30). Sign up here: Q School
Moleskine
– First of all, great to have Striptease back out and he made it through. He also agreed to keep his name which is excellent as I laugh about that name every time I say it.
– The hairburner length was too long. I realized this on my very first round but by then, it’s too late. Suffer through. To atone for my stupidity, I made myself do the last turn on it so I suffered the worst.
– I had intended to do a Dolly IC up to 50. After that last round of Hairburners, my legs rejected that idea.
– The playlist was especially heavy today. #likedit Unfortunately I started the list late so you missed out on some heaviness
– Lamont thought the playlist was the worst part of the workout until his turn on Hairburners
– The highlight of the day was that we named the hill: Heckler’s Hill. Because the guys up top doing KB exercises got to look down and watch those suffering in the extended Hairburners and heckle them.
– You can tell school is out for summer, Hoodie wasn’t LIFO.
The Playlist (in case Lamont would like to order any of these to compliment his Tom Petty collection):
As I Lay Dying – The Sound of Truth
As I Lay Dying – Confined
Pantera – Walk
Pantera – 5 Minutes Alone
Demon Hunter – Gasoline
For Today – Fearless
Killswitch Engage – Fixation on the Darkness
Thanks for letting me lead!
Glass Joe
Despite pre-tweet warnings, 19 PAX including several 2.0s showed up for a suffer fest at the MRH parking lot. No fun was promised and no fun was delivered.
The Thang
Warm-up:
Side-straddle hop x 20
Merkin Tower (consecutive intervals of push-ups starting with 1 and working up to 5, then repeating back down from 5 to 1)
Freddie Mercury x 20
Mosey around the back of the school (with some kareoke and 20 LBCs mixed in) for THE BEAST. The Beast involves sprints to 3 consecutive, evenly spaced road signs and back, stopping at each sign to do a set of exercises. 6 rounds:
Round 1: Handlift Merkins x 6
Round 2: Carolina Dry Docks x 6
Round 3: Freddie Mercury x 6 (2 equals 1)
Round 4: Flutter x 6 (2 equals 1)
Round 5: Sister Mary Katherine x 6
Round 6: Burpies x 6
From there, Mosey to the brick wall for:
Hand along wall
Wall sit with shoulder presses x 20
Maktar Jai x 15
Mosey around to the benches for a short rest involving:
Derkins x 10
Step-ups x 10
Dips x 15
Back to cars for some Mary
Moleskin:
Honored to Q this great group of guys. Great showing all around by the PAX who all worked hard. Kudos to Gator Cub for being so determined to post that he fought off a chain gate with his car in order to get there. Kudos also to the 2.0s (Landshark, Flipper and Ranger), who were near the front so consistently that someone commented that it looked like I was running a day care. Announcements: 1. Old McDonald hosting a get together at his place this Sunday from 2 to 5 pm. Let him know if you’re going to be there. 2. Wetstone program is being re-launched. Check the weekly emails for more information. 3. There’s a Father’s Day 25% off discount for Sparton Race sign-up going on. I was trying to find a link to it to include, but can’t. Talk to Shop Dog if you want more information.