Posted on behalf of Marge
3 of South Charlotte’s Finest plus Hairball showed up for this week’s version of Hydra despite heavy overnight rain. My weather channel app read 80+% chance of rain for this morning all week but alas, the sky cleared up just in time for 5:30 am.
All veteran crew (and no site Q’s) so very short disclaimer was given.
Mosey to Harris Teeter and circle up (actually square up) in the far parking lot on the other side of the Teet right off of Colony Rd.
Warm Up
Enough of that. Mosey down Colony Rd. to Abbotswood Dr. Stop for 10 pushups (yes, I accidentally called them pushups… Q Fail) halfway down Colony.
Right on Abbotswood to the top of the halfpipe
11’s on the halfpipe – Freddy Mercuries on one side, Carolina Dry Docks on the other. 5 jump squats at the Abbotswood/Summerlin intersection each time you go through the bottom of the halfpipe.
Slow mosey up Summerlin back towards the AO.
Just enough time to mosey to the church to find a lifting rock. 3-4 sets of 20 curls, 20 presses and 20 tricep extensions.
Back to AO for Mary
Done
Moleskin
Great group this morning. After seeing the forecast, my goal was to keep us on solid ground (pavement) and to try to get in at least 3 miles. Mission Accomplished. The 11’s on the Halfpipe sucked bad. The pax did great staying together (thanks to Hairball for slowing down) and I felt like we got some good work in on arms, legs and core.
Thanks for the opportunity to lead.
8 men were awakened at 3:30 am with a monsoon hitting their window and still chose to post at Devils Turn fully knowing there are no parking decks for shelter at this AO. Luckily, the rain had stopped by 5:15 and all was ideal for a trip back to The Hills called Lauren Conrad (LC for short).
We are lucky that our own Hairball introduced us to this gem a few weeks ago. We are even luckier because the alternate hill route through Piper Glen is currently closed due to road work on Old Course. YHC personally likes the LC route better since it offers more opportunity for seeing the other PAX which offers additional encouragement/ribbing possibilities. The loss of PAX in the hills is also reduced at LC (less complicated route).
So the workout was simple. Run at warmup pace north on Rea Rd for 1.1 miles, turn left into Five Knolls subdivision, run to the cul-de-sac at the end of Five Knolls Rd., and run back to the entrance. Repeat the ~1.0 mile Five Knolls Rd. out-and-back as many times as possible until time to run the 1.1 miles back to start.
Once reaching the entrance of Five Knolls, there was an optional dynamic stretching session waiting on the 6. Bunker and Outback opted for more running and skipped the session. Those guys are machines which need no dynamic stretching.
Haggis was practically giddy that dynamic stretching was being performed when he arrived at the entrance. He didn’t even have to complain to get the session started. It is our gift to you brother. Get well and breathe.
Utah made his debut at DT and made an impact. Huggy Bear and Strange Brew battled it out with him the whole time for who would dominate the hills in the most dominant manner. From the looks of it, they all did. You are welcome any time at DT Utah!
Stumphugger returned to the PAX after a hiatus for work. Although this probably was not the optimal return workout after an absence, SH did not let that show and powered through today. He even broke out the guns to show he meant business. Glad to have you back brother!
As always, the running is hard while we are there but it is always a good memory looking back. Thanks for making DT what it is!
Announcements:
YHC showed up in the parking lot with about 30 seconds to spare to find that 8 pax ignored Cantore’s prediction for 80% chance of rain and showed up at Meathead this morning. The beatdown was adaptable, but YHC didn’t want the pax tearing up their moist mitts on the swings and snatches. For those of you not paying attention, this beatdown strongly resembled the one YHC delivered at Foxhole on Monday. #nopointsfororiginality
COP:
The Thang:
Circuit 1:
Overhead carry to the far median and back, switching arms at the turn.
Repeato 4 more times for a total of 100 swings, 50 C&Ps and 25 deadlifts. Mix up the carries, some of which were to the middle median.
Circuit 2:
More carries to the middle or far median, with pax choice on some carries
Repeato 4 more times for a total of 100 high pulls, 50 snatches and 25 goblet squats.
Still some time left, so the Q called for Byron’s KB flow, where the pax start swinging and the Q calls out new exercises and the pax move into them “in the flow.” This was meant to last a few minutes, but was actually less than a minute due to Q smokage.
High Tide called for lawnmowers, so we did 10 per side.
One minute left, so 2H swings until Q calls time.
COT: Thanks to Destiny for the take out.
Moleskine:
When YHC saw that High Tide had the Q for this week after leading about 2 weeks ago, I DMed him and offered to take it. If you enjoy a site, please sign up to Q it. F3 only works if everyone contributes. Sign up link for Meathead can be found here.
This workout seemed “popular” at Foxhole and there’s little to no overlap in the pax, so it was brought out again (with some slight modifications for weather, 0.0 and AO features). All of the pax were pushing hard today and I hope they got their money’s worth. If not, Brown and High Tide will offer a refund after next week’s workout.
As mentioned in my Foxhole backblast, the point of this beatdown is low reps with good form and pushing yourself on weight. If you were flying through the circuits and are swinging a bell weighing less than 24 kg/50 lb., it might be time for a gut check. Stepping down on the presses makes sense, but the ballistic exercises (swings, high pulls, snatches) require more weight. If you want to try out a bigger bell before buying, please ask around for extras.
Brown gave YHC the inspiration for the backblast title and was swinging and carrying some big bells. I think he did the deadlift with two 24kgs. #oldschoolstrong
Witch Doctor was swinging a sweet new 24 from Muscle Driver (#RIP) and was looking good out there. Pressing a 24 is no joke unless you’re Busch or Brown.
High Tide pulled out the 32 for a few rounds of something (it was dark out there), which is always impressive. YHC has one at home that I don’t think I’ve picked up yet. #settinggoals
Blazing Saddles has been a regular at Meathead at least since YHC stopped fartsacking on Thursdays and made a triumphant return a 4-6 weeks ago. He’s getting stronger and form is improving. I smell a Q in his future…
Fletch was Fletch. He flew through the exercises with ease despite using a bell that’s probably half his body weight. I think we should take up a collection to buy him a weight vest and a bigger bell to bring him down to human levels.
Destiny continues to post regularly and get stronger and stronger. He’s showing good form and might be ready for a bigger bell. #hinthint
Mad was working hard on there while still getting the movements down. Keep posting, brother. It doesn’t get easier, but you’ll get stronger (and eventually get a bigger bell).
Announcements:
The Thang:
-30 SSH
-20 Imperial walkers
-20 hillbillies
– 15 Merkins
Mosey to greenway and to bball courts.
Plank compass with Merkins
Mosey to tennis courts
Run 4 corners with raccoon crawl on back wall while partner does dips in front wall. Rotate. Alternate with derkens
Mosey to parking lot
Run laps while partner does lunges. Rotate.
Catch me if you can with laps around parking lot with 10 Merkins and then sprint to catch partner.
Mosey to valley. 75% up hill.
Ayg back to parking lot.
The Mary
Rosalita wip
LBC
Bicycle
Flutter
Moleskin
3 brave souls made it out despite the menacing Thunder an hour prior. They were rewarded with a beautiful clear sky of stars and no rain. Just a lot of puddles to jump through. Props to ghost for making the cross Charlotte trip to FNG at the valley. You’re welcome back anytime! And funny farm is mr consistent workout after workout.
Announcements
School cleanup at HFES on 5/13 after 5k run
10 pax did some promised hills on a little cold morning with 37F . .
The Thang
Side straddle hop 15
Merkin 20
Windmill 10
Cotton pickers 10
Mountain Climbers 15
MurderHorn (used just half the way up)
4 x Run up and down. Do 10 Jump squats at the bottom
Mosey – in front of the cinema
Partner up
6 x (6 merkins / 6 star jumps)
Mosey – behind the cinema with the biggest slope
Jacobs Ladder – ran up a slippery slope do 1 burpee, run down and then up 2 burpees.. Do until 7 burpees
Elbow Plank till all recover – 30 counts
Mosey – Fountain
20 merkins till all reach
1 partner runs around two building while other does plankjacks (total between both partners 200)
Same repeat with 100 dips
Mosey – Parking lot
Bicycle crunch – 20 (Thanks Chipotle, picked this one from your q)
Moleskin
I wish I saw Tolkein challenge of 53 seconds we could have tried beating it. So my watch is getting delivered today wish it came a day earlier, so I had to use my wifes girly white watch. But the Pax were supportive and said it looked good on me. Also they knew I was not a professional by the time I announced it.
The Murder horn seem to push the guys. Firehazard was top of it but Frasier led the way in fact I think he nearly did a 5th lap. The star jumps I always thought it looked crazy but we did it just fine. I was partnered up with Argonaut and only reason I kept up with him cause I had the adrenaline Q running in my veins. Then came the Jacobs ladder which pushed it for all. I sure slipped 2-3 times coming down. We heard a scream from Outback as he slid too. Probably being dramatic just behind the cinema. Even Frasier had to walk down a bit. Strong up the hill from Checkpoint Poptart and Gooney. Commish was strong as usual.
Thanks to Outback for getting me to the fountain faster. Also squeezed the bicycle crunches though I was 1 minute over.
It was a pleasure guys with the BRR in less than 6 months. Total elevation change was 321 feet and we ran a modest 3 miles. Big thanks to Squid for leading us in prayer.
Announcements:
May 21st 2016 – Fast 5 – Fort Mill – 5k – 5 guys doing 2 and half laps each(1k) (missed the date)
Mud run still open – looking for 2 guys contact Firehazard
Today – 7:30 Brazwell – happy hour today
April 18 – Argonaut Q Foxhole – Dont want to miss it, I have heard many will be dreading the
beatdown
April 16 – Convergence at Reservation in Fort Mill – 6am OCR training 6:30am normal start
Need more Qs for The Maul contact Commish
18 pax answered the call of Anvil this am and braved the cold April weather – what is up with Charlotte weather anyway – its supposed to be back up in the 70s in a few days.
Anyway – verteran crew so quick disclaimer was given and off we want.
Slow mosey over to the parking lot in front of the HotBox for a quick COP – and where the mubblechatter started and pretty much remained.
COP
IW x 15 in cadence
5 burpees oyo
Low Slow squat x 15 in cadence
5 burpees oyo
Slow merkins x 10
5 burpees oyo
(Now to be named The Tony Horton)
Arm circles:
20 small forward, 20 small backward, then 10 big forward, and finally 10 big backwards.
more than enough grumbling here so off we go.
The Thang.
To be honest YHC has been recycling workouts a bit too much lately and wanted to try something different, but got too busy to plan, so the majority of the workout was made up during the drive over this am.
Thanks to Gummy – we head to the Hot Box first.
Split squats with rear leg raised x 15 for Right and Left – just for fun.
10 jump ups, 10 dips, 10 derkins – rince and repeat for time (10 minutes)- think most got at least 7 rounds. (this is when calls for more arm circles started to be heard and would continue)
Mosey to other side of building for recovery:
people’s chair
BTW
More People’s chair – more calls for arm circles
Head to playground –
5 pull ups, 5 toes to bar, 5 hand relese burpees – rinse and repeat until time is called (approx 8 minutes)
(another crowd pleaser)
Head to rock pile – at this point McGee called out YHC for being too predicatble. Again, what happens when you are coming up with the workout as you go.
grab a big lifting rock.
Clean rock from ground to shoulders, then deep squat, then press the rock overhead (a thruster), then take the rock back down to the ground – that is one.
Rinse and repeat again for time. – approx 8 minutes.
Head back to launch for some mary.
Flutters in cadence x 25
Plank challenge – YHC’s 2.0s swim year round and are in better shape than YHC – so thought it would be fun to see if we could beat my 2.0’s time in their plank challenge – she posted a 3 minute time.
YHC started us late but we did get 2:45 – which was enough.
Finished.
NMM
YHC asked Lobsta for this date because it was right after YHC’s 47th bday – why YHC asked is still not clear to YHC – but anyway – as stated earlier, this workout was pretty much made up on the fly. We did not cover much ground – per Utah – YHC believes we were just a shade over 1 mile. We did get some work done though – YHC is still pretty smoked from this one. Summer of SWOL.
Great work by all and YHC loves the mubblechatter. Makes the workout more fun and the pain more managable.
Thanks Lobsta and McGee for the chance to lead – always a great AO and great group.
Shout out below anything missed.
Annoucements:
Spartan Sprint – This Saturday and Sunday
Mermaid has surgery at 8am on Friday – lift him up in your prayers.
Thats all.
Champagne Out.
Warm-up lap around the Elon Park Elementary
Side Straddle Hop x 15
Imperial Walker x 15
Playground Set
10 Merkins
5 Pull-ups
Repeat for 5 rounds
To the field
Wrestler side shuffles (deep-knee bend and elbows in)
Lunge walks with follow-through
For the remaining duration of the workout, we drilled alternating an offensive wrestler. At the end of each segment, both PAX would go on the offense an attempt to overpower the opponent. Most duos started at about 50% strength and gradually escalated the intensity.
Take-Downs
Double-leg take down
Snap-downs
Single-leg take downs
Sprawls
Bottom position
Stand-ups
Top Position
Elbow-sweep
Half-Nelson
For the last 5 minutes, we held a mini-meet and PAX practiced everything they learned and worked from the neutral position to a fall.
YHC on the take-out
Moleskine
Through the grapevine, thanks to my preblast, I heard there was some trepidation about a wrestling themed workout. I think everyone who posted would agree that while strenuous, it was not particularly dangerous. One of my favorite things about F3 is the each Q has the possibility of something new and different. It’s the one small adventure I get during a pretty ho-hum office and family life. That said, to all the PAX and Qs try NEW stuff.
Marlin – This big guy is now posting regularly. You’ve earned your SOB Varsity Jacket.
Tuck – Today, he was the quickest guy I faced. His first shot was a perfect double leg. Boom!
When Mighty Might and Loogie squared off, the Earth shook. Both had little experience, but took to the movements quickly.
Mario – We all joke that he’s strong because he’s young. That’s only half-true. He’s strong because he posts constantly and never dogs it. He’s at 100%, 100% of the time.
Fat Camp is Pebble’s house and he let me know when he hoisted me several feet off the ground for a strong take-down.
Haggis came out, but he’s sick. Not wanting to spread his germs, he planked for about an hour. His core is steel.
Great #VQ led today by Peacock, 21 PAX rolled up, a real star studded cast today and we rolled out right on schedule. After a slight detour down the stairs Peacock found his way to the track and the workout began.
THE THANG:
Lap 1: ascending merkins at each corner 5-10-15-20 – Plank for the 6.
Lap 2: Repeat ascending Merkins, add Monkey humpers
Lap 3: Repeat Merkins, Monkey humpers, add LBC’s
Lap 4: Repeat Merkins, Monkey humpers, LBC’s add burpees
Lap 5: 10 Merkins each corner to finish.
Mosey out of the valley, wall sits for a 20 count, 5 minutes of Mary and that was time.
MOLESKINE:
S/O to Skywalker for braving the cold, good to see some love for Peacock on his VQ, insider knowledge says Q was a little nervous if he was going to be able to complete his own workout but he did just fine. When in doubt skip the burpees.
Joker skipped the 5 minutes of Mary, he said “Spring break is over who am I trying to impress”
Suspect end time for the workout, rumor has it a late bowel movement may have caused an early COT!
All in all, it was great to see a hard working group enjoying the pain and supporting their brother. That’s what it’s all about. Great lead Peacock you’re a stud.
9 PAX made the decision to post at #F3Swift despite staying up to watch only the last 6 seconds of the NCAA D1 Men’s basketball championship. Still not sure who was playing, but heard they are a local favorite – must be Queens College.
THE THANG:
The Moleskin:
Announcements:
As I said on Twitter, keep Drop Thrill in your prayers as he is recovering from a re-injured back. With that he had to back out of Qing Thrive so here is your friendly neighborhood Hair Band to take over.
#HairbandMile
COP
SSH X 25
Merkins X 10
Mountain Climbers X 10
Imperial Walker X 15
The Thang
Tour De Park… (Sounds more confusing on paper than it really was)
Partner up, this will all be done together.
– 100 dips combined on benches under the cover
– Run out and to the right, up the stairs to the road – 100 Merkins combined
– Run to the corner and 100 Flutter
– Run to tree after 2nd large light (just over halfway) bear crawl down hill, bear crawl back up, then 100 LBCs combined
– Run to corner and Lunge Walk to 2nd peninsula
– Run to last corner back at parking lot and 100 combined squats using kettlebell or sandbag
– Plank at gate until all are done.
Run to bathroom building and grab some wall for peoples chair, knees 90 degrees, hands out in front of you, hold it… drop an inch and hold it…. Recover!
5 Burpees OYO! I heard mumble chatter about this not being recovery… You had about 5 seconds before we started the burpees so that was your recovery, you’re welcome.
Back on the wall with 50 air presses this time, recover!
5 Burpees OYO
Back to the wall with BTWs (Wait, it’s really BTTW)! Recover and by popular demand, we Nomad asked for it…
5 Burpees OYO!
To the picnic tables 20 incline merkins, 20 stepups, Repeato! Honestly things are getting fuzzy now. Speilburg departed around this time.
back out to the parking lot and 20 incline Merkins on the curb, 20 decline Merkins and 10 Carolina Dry Docs, repeato!
Over to the gear and grab a sandbag or kettlebell for a multipart motion.
Grab your gear and the motion goes like this, goodmorning (deadlift) to curl to overhead press to tricep extension and back to the ground. Do 20 of those, run to the gate and back and repeato!
Makhtar N’Diayes 10 right, 10 left
6MOM
Flutter x 20
Dolly x 20
Rosalita x 20ish pitiful counting, we had American, Spanish, German but it all sounded like gibberish
Protractor 90, 45, 90, 45, 10, 45, 10, 45
DONE!
Moleskin
Good group out there considering we were missing some regulars this morning. When DT said he needed to bail on the Q for his back I knew I wanted to do the Tour De Park but honestly I thought we would have time for 2 rounds, and we probably would have if I didn’t have us on the wall so long and after that it was pretty much just a big fat audible. Everyone seemed to think it was a solid beatdown anyway considering it was a little last minute with DT needing to bail, so I am glad.
Announcements
Mudrun in China Grove, Shepherd to send out more info
Patriot Run on Memorial Day
Keep Speilburg’s M. in your prayers as she gets a procedure done on her shoulder.