Little mumble chatter regarding p200 and how Ringer stated it was much easier being on a 6 man team vs. 9 man team! At that point we all secretly (& verbally) wanted to hurt him.
Side note: General Q’d and didn’t have access to the site so I’m taking the liberty to fill in some gaps via what he said happened vs. what actually happened.
Warm up
Nice easy mosey to loosen up the legs and get the blood flowing (BH: side note, that half mile “nice easy mosey” was more like a 630-7 minute pace half mile sprint)
The Thang
Merkin set (10 rep, 8 rep, 6 rep x each placement below) (BH: AKA a sick version of mucho-chesto)
Pull-up (10 rep, 8 rep, 6 rep).
Dip-set (10 rep, 8 rep, 6 rep)
Negative (partner):
Mosey over to dragons back. Weighted squats (5 reps + hill sprints up the dragon) x3. (BH: Weighted meaning “partner” squats. As always Copay was the partner of choice for these, unfortunately for him, he was my partner!)
Finished with a slow mosey and back to COT with a 1 minute forearm plank to tighten up the core.
Moleskin
BH: Needless to say after the this workout, I’m having trouble typing this up. Luckily for me I’m able to rest arms on my desk so all good on that front! As always, lots of things around the regions. Great Q General!
General / Bounty Hunter over and out!
11 PAX made the right decision and started the day with a journey around the Peak 51 AO.
Mosey to parking lot behind school for COP.
COP
Mosey to track/playground area for circuit work.
PAX complete 5 pull-ups, 10 merkins, 20 LBCs, then run a lap. Rinse and repeat 3 times.
Mosey to the Greenway and continue until reaching Fountain Rock Park. Partner up.
Round 1: partner 1 step-ups until partner 2 returns. Partner 2 runs to benches, performs 20 dips, runs back to partner 1. Flapjack.
Round 2: partner 1 LBCs until partner 2 returns. Partner 2 runs to benches for 20 derkins, runs back to partner 1. Flapjack.
Mosey to the hill behind the softball fields for 7s. Burpees at the top of the hill, squats at the bottom.
Mosey to the wall near the basketball courts for this week’s installment of the People’s Chair.
Mosey around the side and front of the school back to launch point for PAX-called Mary. We engaged in a solid variety of core work, including the dolly, flutter, heels-to-heaven, protractor, Russian twist and Rosalita, with cadence en español under Drop Thrill’s guidance.
Smokey took us out with a great prayer.
There was not a great deal of mumblechatter this morning (at least not that I heard), so I’m going to take that as a sign the PAX were sufficiently challenged by the Weinke. Smokey and Simba were leading the pack throughout the morning. I was confused when I looked across the COP and saw Simba doing IW when I called for SSH, but later deduced it was a modification to protect his recently healed paw. Or he may have been playing #refusenik to mess with the first-time Q. Extra credit awarded to Booyah and Slim Fast for their pre-run.
Thanks to Geraldo and Slim Fast for handing over the keys and giving me the opportunity to lead.
With the full moon shining and fresh pollen on the boardwalk, 11 men set out on the 4 Mile Creek Greenway for some extended threshold pace running. The plan was for a 1 mile warm-up, 20 minutes at threshold pace going out, 3 min recovery coming back, then 20 minutes at threshold pace the rest of the way back.
That was the plan… This is how it actually went down:
After a late arrival and a haphazard introduction to the plan, the PAX still decided to follow YHC out onto the greenway. Haggis soon started lobbying for a dynamic stretching session at the end of the 1 mile warm-up. His talking points included “I’m old”, “Frasier will beat me if we don’t do it”, and some other incoherent facts. His lobbying eventually worked, and he was allowed to Q jack the workout after the 1 mile was complete.
Hairball was having none of that and continued on into the night. When we saw him again, he was busy contemplating the next GIF to be hurled into the twitter dome. The man is a machine.
While dynamically stretching on the boardwalk above the marshland, Bratwurst notified us that a full 20 min at Threshold pace would put us too far from home and the plan was modified to a 15 min out, 5 min back, 3 min rest, and 20 min back. The PAX was briefed and we were off on the adventure.
Bratwurst likes to call threshold pace “comfortably hard.” To that, I say “horse crap.” It was just hard today. Haggis came for business and didn’t talk much (competitive advantage), Frasier set a ridiculous pace, and Bratwurst’s geometric triangulations worked well for the overall distance/time.
Bunker’s new watch must have done as promised on the box and made him faster today since he got back early. After seeing that thing in person, it is a downright sporty instrument. #watchenvy
Welcome to Icicle who was an FNG today to Devil’s Turn. Thanks for coming out and getting some miles with us!
Ironsides gets the medal for overall push as he stretched it to the limit before turning around. Welcome back to DT brother! Way to push it.
Baracus is steadily getting back into this running thing. From the looks of it, he may now be on vaca though. I guess this morning was a downpainment on some relaxation. Enjoy the rewards.
Hannibal and Huggie Bear are clearly going to have a severe jump on their BRR teams with all the miles being put in. These sessions at threshold pace will pay dividends come September.
This morning was awesome men (even better when it was finished and the pain subsided)! It is always fun to be out there pushing the limits of reason with you guys. Thanks for pushing!
14 gentleman were up for some adventure on this 50 degree morning
Gave the disclaimer and we were on our way
The Thang:
A warm up mosey to the front of Basil & Pearlz
COP- IW x20, Squats x20, Windmill x20, Mekins x15
Ventured into unchartered territory to the cul-de-sac by Auto Bell
Did 1 round of a 4 point star fish that had us doing 20-Merkins, 10- Burpees, 20- Flutters, 20- LBC, & 10-Monkey Humpers between
Mosey’d to office buildings for some partner work- partners run the opposite way around the building when they meet do 10 Hand slap Merkins for a total of 50. When finished plank at opposite corner.
From there we Mosey’d to the building on the corner of Rea & Ballantyne Commons for a little Jack Webb Ab’s—1 Heels to Heaven & 4 LBC, 2 Heels to Heaven & 8 LBC….. And so on, all the way up to 7 & 28
Headed to the runway @ St. Matthews- each speed bump do an exercise- Dolly’s, Flutters, & LBC
We were running behind so a quick mosey back to the Launch spot
We ran a little bit over thanks for hanging in and to Morning After for setting the pace to get back.
No FNG’s, just a strong group of Vets.
Nice work by all to push it, we clocked just over 3 miles and explored some of the outlying areas of this great AO. Great work
Good to see Chipotle out there. It’s been a little bit.
Special thanks to Strawberry for taking us out.
Moleskin:
What I learned-
-Van Pelt had to cut out immediately, & he attends high powered breakfast meetings
-Crab cake loves doing Windmill exercises, he kept calling for them.
-People still call Pop tart “Strawberry” and vice versa.
-Goonie is fired up for the Wisconsin vs Notre Dame matchup he’s even willing to buy me a beer over it.
-In 1999, Furbies were banned from the National Security Agency’s Maryland headquarters because it was feared the toys might repeat national security secrets.
Thanks again fellas it’s always a pleasure to lead a great group. Hope all have a save and enjoyable weekend.
Announcements: The Mudrun sign-ups are in full effect. Spackler on Q next Thursday @ Rebel Yell
AO Providence Presbyterian Church – My church and 3rd F home base
(from ppc1767.org)
Borne from the influx of Ulster Scots to the American “promised land” in the 1700s who were shaped by the “new frontier” as they migrated South, and later forged by participation in both the Revolutionary and Civil Wars, our church has a history we’re extremely proud of. With such deep roots within Mecklenburg County, it’s no surprise that one of the Queen City’s main thoroughfares—Providence Road—takes its name from our humble church, while other streets and avenues are named for local luminaries who were part of our PPC congregation over the past two and a half centuries. “Providence” expresses the founders’ firm trust in the faithfulness of God to work all things for His purpose, which is a bedrock tenant of our Presbyterian faith.
Warm-up
Wind up and down the inclined parking circle forward, backwards, side and other side.
COP 1 On the squared in front of the Providence Presbyterian Church sanctuary. The structure was built in 1858 and is among the oldest framed churches still in use in the US.
SSH x 15
IW x 15
Good Mornings x 5
Single leg Good Mornings x 5 each leg
Mountain Merkins x 20
A short mosey down Alexa to where it intersects with Providence Rd for a Triple-Triple Nickel.
5 burpees with three tuck jumps each
Run to the top of the hill
5 burpees with three butt-kicker jumps
X 5
At this point, it was apparent Gas House came to party.
Short Wall Work
On the short wall (2 ft?) in front of Fellowship Hall
21 Single-leg split squats (each leg)
21 Derkins
15 Single-leg split squats (each leg)
15 Derkins
7 Single-leg split squats
7 Derkins
Trek across campus, across Alexa into the field with the Church’s gleaning garden. (Church member s grow vegetables to donate to Loaves & Fishes).
The Beast 6 exercises at 6 cones, 6 rounds
Round 1 – Scorpion Carolina Dry-docks
Round 2 – Hand-release merkins
Round 3 Bear crawl, big-boy sit-ups
Round 4 Backwards, Sister Mary Catherines
Round 5 Crabwalk, Low-country crab
Round 6 Burpees
Spin drills
Taking page from my youth wrestling career, we spun ourselves sick
20 (err 15, make 10) counter and clockwise
COP 2 Sanctuary Square
P1 20 Step-up (stone benches)
P2 20 Makhtar N’Diaye
Rinse and repeat
Mary
Boxcutter x 20
Freddy Mercury x 20
Chippy Cross x 20
Done – YHC on take out
Moleskine
It was pleasure to bring the PAX to PPC today. The church was my first community when I moved to Charlotte in 2010 and I was happy to introduce it to my brothers.
I think the Black Diamond is catching on! It was great to have two visitors from Gas House, today.
Highlights included:
Watching Dolph give chase to our faster SOBs on the Triple Nickel
Searching for cones in a dark field
Spinning until dizzy
Perplexing Fire Hazard with the 21-15-7 super set
Waiting to see if JRR Tolkein’s leg falls off
Trying to throw a half-nelson on Tuck only to be quickly reversed
Scraping my elbows on the concrete for Makhtar N’Diaye
Washing the sand and rocks out of my hair after the work-out
Tuck has the Q next. Expect the unexpected.
9 pax overcame their fears of TGUs and other unsavories and posted for whatever YHC’s #weinke contained. Despite their bravery, just like your veggies, YHC isn’t going to force anyone to eat a diet of TGUs. (You gotta man up and do those, and eat your veggies, on your own.) Nonetheless, by the end of it all, some were wishing for TGUs or, #gasp, running instead. Here’s what prompted such reactions:
The Thang:
COP:
Mosey to the Playground
(TGUs were waiting for the early finishers – surprisingly, everyone focused on good form and no one finished early…)
Mosey back to the blacktop
(perfect timing)
Finish with:
Done
COT
Announcements – none
Moleskine:
Good group today. Everyone showed up ready to get after it, but for a moment, they wondered what they’d be getting after, as YHC rolled in with 30 seconds to spare and discussions were underway for a substiQ. #cobains. Got ready too early, then got distracted and lost track of time.
No repeat of the near mutiny from last week, perhaps because it was TGU-free. Only grumble was more of disbelief as the call was made for 50 more snatches. #bellsizematters #promove
2 site FNGs today – Ice 9 and Orange Whip. One declared he definitely won’t return. One seemed just crazy enough that he might.
Near the end, Voodoo declared he wished he’d gone running. (at this point, we knew he was delusional, and…we kept going) He may have swung his new, big bell way more than this workout should’ve allowed. Or, maybe he just likes running…
Horsehead modified, as needed, between belches of Moosetracks (hoof prints?) that’d make Spackler blush.
Witch Doctor, quietly pounded it out all morning, declaring “I’m good” while stretching it out.
Blazing Saddles has become a wily KB veteran with frequent Meathead and Skunkworks posts. Ditto Destiny.
Turkey Leg was knocking it out, per usual, despite his Ultra P200 performance over the weekend. Strong!
That’s all I got. Working is calling…
Aye.
The lure of Hop Cakes brought out the beasts today, drinkers of beer beasts that is. Both Spackler and Semi Gloss were there. It was their first post together since the summer of 2013. After Hairball completed his 14 point turn to get into a parking space (worst parking job ever)…we took off.
COP in Day Care lot with 20 SSH, 20 IW, and 15 Mt. Climbers. AYG to Davie Park for Hop Cakes. At the playground, do 10 derkins, 10 jump-ups, 10 pull-ups, and take a lap around the parking lot. Repeat x 4 for a total of 5 sets. Flutters x 40IC and Russian Twist x 15IC. Play frogger as we crossed Hwy 51 and did 7’s (diamonds and wide arms) on Windswept. Knee-up x 20IC and Flutters x 13IC (stupid car). Mosey back to day care with a stop at the fence for 11’s (dips and derkins). Monkey humpers x 38 in the day care parking lot. LBCs x 15IC. AYG back to start.
NM
Davie Park is a 1/2 mile from the Day Care. Kirk and Swiper took the early lead by bolting through the grass and cutting the corner #veteranmove. Did Kirk bring the case of Hop Cakes for the winner as I proudly marketed on twitter? We will never know as he won race. My guess is he is sitting in his office right now at 2:57pm enjoying his second can of the day. Congrats you earned it. Please take an Uber home.
Semi was my dark horse to win the Hop Cakes but the hoodie really held him back. The hood kind of acted like a sail in the wind. Next time big fella.
Yes, Swiper, I like Flutters. We were going to go for another 40IC but that car killed the plans on Windswept.
Dollywood was flying on the 7’s. He got in an extra set. It offset Spackler only doing 6’s.
Monkey Humpers in the front lot of the day care were a treat. I’m pretty sure I was the only one doing them #awkward. Kirk’s ankle monitor was going off b/c he was within 100 feet of a children’s school.
Semi with the takeout.
AYE. 14 of Area 51’s finest plus one FNG posted for the weekly Anvil beatdown, but they were all disappointed. It was a sleeper. Real snoozefest. Here’s more or less what transpired:
THE THANG
25 Merkins OYO
25 Monkey Humpers OYO (FNG very weirded out at this point)
#modified_disclaimer
Run to top of Entrance 4 and do 10 Burpees
Run on Rea to Bevington and do 10 Burpees
Run to Old Course Drive and do 10 Burpees
Plank/Mary while we wait for the six
Run to Old Course and Piper Glen intersection but at every:
Hill – 10 Monkey Humpers (70 total)
Trough – 10 Jump Squats (70 total)
Turn around and do 5 Burpees at every hill and trough (70 total)
For those of you counting, that’s just 100 Burpees. Sorry guys. I meant to do more.
AYG back to the church
Plank/Mary while we wait for the six
A bunch of sprints
Some more Monkey Humpers (can’t get enough)
A few more sprints
That’s it.
MOLESKIN
1. Yup, see? Easy. Just 3.2 miles and 100 Burpees plus a lot of monkeys humped. My legs are definitely not sore and I’ll bet no one elses are either.
2. FNG Thin Mint is freaky fast. I’m pretty sure he was hanging behind Alf and Lobsta just because he wasn’t exactly sure where to go or what to do or whether or not this F3 thing is a cult. It is, btw.
3. Larry Bird to Iron Horse. Fact – the guy is 55 and he’s a monster. Other fact – he lives on Old Course Drive but he managed to resist the temptation to post back to the #fartsack. That, my friends, deserves a Larry Bird.
4. Props to Purple Haze who posted this morning just to salve YHC’s wound from Saturday where only 5 pax posted for what had been advertised as a hard workout. That’s why I didn’t advertise this one and I made sure it was super easy. Like, super super easy. Didn’t y’all think it was easy?
ANNOUNCEMENTS
F3 10 Year Anniversary Party on 1/1/2021. Mark your calendars. I think Alf is hosting.
#horseneck OUT
13 PAX posted at Dromedary for a nice workout
COP
30 SSH IC
20 Merkins IC
30 Mountain Climbers IC
30 Imperial Walkers IC
Mosey to the hill at the front of the school, started with 11 Merkins at the bottom and 11 at the top working our way down to 1 Merkin. Planked it out when done.
Mosey to the benches at the Cafeteria area then did
20 Box Jumps
20 Derkins
20 Dips
1 Lap around the Football field
SSH while regrouping/recovering
20 Box Jumps
20 Derkins
20 Dips
1 Lap around the football field
SSH while regrouping
20 Box Jumps
10 Diamond Merkins
20 LBC
1 Lap around the Football field
SSH to recover
Did some Bear Crawl, the mosey back to the hill in front of the school where we ran to the bottom of the hill did 5 Burpees then ran backward to the top of the hill and did 5 Burpees, then continued decreasing the number of burpees by one working our way down to 1 burpee.
Mosey back to the parking lot for some Mary
20 American hammer IC
20 LBC IC
20 Bicycle IC
Moleskin:
This was my first Q at Dromedary, which was the AO of my very first F3 workout last October, when I could hardly keep up and was well behind everyone else trying to catch my breath and not throw up.
I think it was a good workout, everyone did great and pushed hard, I tried to keep this guys constantly moving, with active rest in between sets, I hope everybody enjoyed those SSH after the laps. Heard quite a bit of grunting which I take as good feedback.
Announcements:
Old MACDONALD had a farm E-I-E-I-O And on his farm he had a few baby goats, so if any of the the PAX’s boys and girls want to go see them, hold them and play with them get in contact with him, I took my daughter last weekend and she loved it.
Thank you Money Ball for taking us out.
SSH x 20
IW x 15
Peter Parker Merkin x 15
Mountain Climber x 15
Head to Brixham Park:
Bear Crawl in
Dips x 15
Derkins x 10
Dips x 10
10 Burpees OYO
4 Corners:
10 Merkins, 10 squats
mosey
10 Diamonds, 10 squats
mosey
10 Wide, 10 squat
mosey
10 Carolina Dry Docks, 10 squat
Repeat
At the Pond:
6s on the hill, burpees at top, jumps squats at bottom
2 groups; team 1 does lap, team 2 does flutter & dolly until team returns
Flapjack
team 1 does lap, team 2 does LBC & Rosalita
Flapjack
Finish with 15 Russian Twists
To the Bulls:
Bear crawl form sidewalk to bulls, lunge walk back
Jog to parking lot on way home:
10 merkins, 10 diamonds, 10 wide
Take it home
It was good to be back at Bagpipe; probably haven’t Qed since last summer before the calf injury. Even Frehley questioned my ability to navigate the AO. We covered decent ground in 45 mins
and I enjoyed getting the opportunity.
Announcements:
Mud Run
Money Back guarantee from Pebbles that you will sincerely enjoy Fat Camp tomorrow
Test driving new AO in Pineville on Thursday night, contact Madame…
Happy Hour tomorrow @ Brazwells