With the preblast being sent out the day before and Hairball proclaiming #makefasttwitchgreatagain eleven men gathered for the show. Two real men, Hairball and Turkey Leg, felt it was manlier to not wear tights. The other nine cowered with their heads down in shame as we set out. Purple Haze made a quick observation that Mr. Brady was only wearing tights. Yikes!
If the Pax read the preblast then they were aware of what we were doing. If you did not then just like a pop quiz you are going to fail.
Off we went without any instructions other than to run your 5k pace. There were five stops along the way at intersections along Hwy 51 as we ran towards the Arboretum. At each stop we did a different exercise, IW x 5, Squat x 5, Merkin x 5 and the Burpee x 5. At the second to last stop a quick halt as we encountered the dreaded “black ice” that meteorologist around the region have used to scare school systems into closing schools and jack up mile and bread sales.
Once we reached the intersection of Hwy 51 and Arboretum Way we mosed across down Arboretum Way where the Pax was asked to partner up based on difference in speed. We had an odd number so Gerber, Hairball and Turkey Leg partnered up. Not sure if they understood the whole “differing speeds” because they were crushing it. It could have been a Q fail in my instructions as most things were frozen at this point.
Once we were paired up the idea was for one of the partners run down Arboretum Way while the other partner runs down Spring Ln. You will meet somewhere in the middle along Bon Via Dr. There you do five hand slap merkins and return the way you went. You should arrive at the same time if you keep your 5k pace. Once back at the beginning you do five hand release merkins. Get up and do it all over again heading in the opposite direction.
We got a total of five circuits in. The loop is .9 miles. The run out and back was 1.1 miles each.
At the end of Strawberry Hill and Hwy 51 you were asked to run to the first speed bump after the parking lot and into the parking lot to finish at 6:15am!
Moleskin: We got somewhere between six and seven miles. It was cold at the start but it did seem to warm up by the end. I almost broke a sweat. Almost. Despite claims of going to McDonalds by Pro he declined, unless he went afterwards. I cannot confirm that.
Hairball, Gerber and Turkey Leg were flying out there. All stars. Everyone gave solid effort. Running at 17 degrees is not optimal for getting the most out of your run but I thought everyone pushed hard. Margo, Fault Line, Haze and Ironsides are getting faster and faster. I know Haze is still rounding into shape from the calf strain.
Mr. Brady was rocking the spandex. I bet Mrs. Brady has a hard time controlling herself when he gets home from his workouts.
Alf and Prohibition continue to churn out the miles. I am sure both are eagerly plotting their next marathon. Kiawah is always nice in December boys!
It was honor to lead and thanks for playing along. You ran a lot of miles this morning a great pace.
Announcements: New York City marathon lottery is closing sometime. Check with Hairball. He may or may not being doing it.
I went to bed last night after reading the weather forecast….18 degrees…..
I woke up in the morning and looked at the temp again….19 degrees…the weather man in this town is never right, what a hack.
I was pleasantly surprised to see another strong turnout in SOB land in spite of the i chilly weather. After a quick disclaimer from YHC, we were off.
Warmup
Mosey to the B-village parking deck
SSH x 15
MC x 15
SSH x 15
Merkins x 20
SSH x 15
Indian Run up the PD
Mosey down and stop at each level to complete an exercise
lvl 3 5 burpees
lvl 2 10 squat jumps
lvl 1 5 burpees
Mosey over to the pond by the Marriot
The Thang
I decided to play a version of King of the hill. Here’s how it worked out:
The pax broke up in to groups of 3-4
Workout “stations” were selected around the pond (and fit trail) and included the following:
Box Jumps
Merkins
Dips (on trail)
Pull ups
Burpees
Each team was to run around to a station of there choice and complete as many reps as possible. The PAX were to keep track of their total cumulative reps for each station. Team with the most reps at that station was “king of the hill”. Team with the most stations wins.
The PAX could stay on a station as long as they wanted until another team came and kicked them off.
This concept worked okay, but there were some issues. The two major ones were:
-Pens were freezing, so numbers couldn’t be written down (i provided pen and paper)
-Too many stations and not enough PAX
I think in warmer weather with a big group it would work alot better. I would also make it “silent auction” style so you don’t know how many reps the other team did until the end.
Lastly, I think it would be alot more fun if there were more groups then stations, this way groups are constantly moving.
End of the day, the all the PAX got in some pull ups, so it was worth it.
After finally getting warm at the 35 minute mark we stopped to work on the ole chesticles.
15 step-up reverse lunge L&R
20 merkins
10 wide
7 step-up reverse lunge L&R
10 stagger L and stagger R
10 diamonds
COT
Hopefully the PAX stayed warm this morning. I had some good sweat going, but I was pretty well layered up. It was really good to see a FNG post on what was probably the coldest day of this season. I guess when its time to start, its time to start.
Honor to lead as always.
Pebbles.
After weeks of anticipation it had finally arrived. F3 da Vinci launch day. The AO scouted, shovel flag honed, workout weinkified; Mic Check and YHC were ready. That new shovel flag smell hung in the air as it was planted at Niagara Falls (the main fountain area in Blakeney shopping center). As 7AM approached it was exhilarating to see PAX slowly filter in from all directions. 10. Then 20. 30. Then 35. The total finally resting at 35 eager men and one 2.0 that wanted to be able to say “I was there when it all started”. The growing chatter of brothers welcoming each other in the gloom mixed with splashing noises from the surrounding fountains made for the perfect soundtrack to start the day. And there it was. 7:00. A quick welcome and disclaimer was given and we were dispatched to the grassy area behind the fountains for COP.
COP: SSH x 25, IW x 20, CDD x 20, Merkins x 20 (all IC)
The Thang
Due to the large size of the group we divided into 2, with the first half staying with YHC and the 2nd following Mic Check.
Tuck’s group
Circuit at Niagara Falls
Repeat circuit as many times as possible for approximately 25 minutes. At 7:30 mosey North to building with 2nd level shopping area with stairs on either end (by Noah’s Art). YHC has affectionately named this area Nakatomi Plaza (because YHC can).
Welcome to the Party, Pal (7’s at Nakatomi Plaza)
Mosey to West entrance of Blakeney (near 131 Main) for 10 minutes of suicides using straightaway with abundant light poles and trees. Perform 5 merkins at each light pole/tree before turning around.
Mic Check’s Group
Welcome to the Party, Pal (same as Tuck’s group).
People’s chair w/ shoulder presses, then run around the building. Merkins then run around building. Slow merkins with plank hold then run around 2 buildings.
Niagara Falls (same as Tuck’s group, but add 5 reps to all exercises on each subsequent lap)
At around 7:55 both groups met up at Niagara falls for some mary to close things out together.
BOM: Hops
Moleskine
What an honor it was to co-lead such a large group of strong men and to help bring this truly great AO into fruition. We’re already reaching more men in the South Charlotte area, with 4 FNG’s at launch (thanks to EH’ers Bratwurst, Loogie and Mighty Mite). YHC received very positive feedback about the AO and the workout. So, yeah. Couldn’t be happier about how things went.
Howie (Bratwurst 2.0) is following in his father’s footsteps for sure. The 11 year-old blew by me on a straightaway at the Niagara Falls circuit, just like his Dad does multiple times a week.
Mary seemed extra hard at this workout. I was in extreme pain trying to get the count up to a respectable number. The V-up roll-up was not the biggest hit of the morning.
A big thanks to Hops for the moving take-out.
There was a good turnout at the Starbucks coffeteria. Although the venue was probably a little small for a group of our size. Most of us wound up congregating on the back patio (which seemed A LOT colder than when we were running through it minutes earlier).
Thanks to the Stonehenge site Q’s (Mr. Bean, Frehley’s Comet and Wild Turkey) for ending their workout early to allow for a double-down. T-claps to double-downers Fire Hazard, 777, Lex Luthor, Commish, Heartbreaker, Linus, Champagne, Strawberry, Big Tuna and Outback. Some of these fellas also did a Stonehenge pre-run. T-claps to Bunker for a 2.5 mi da Vinci pre-run.
YHC owes Mic Check a huge debt of gratitude. He is a great leader as you all know and there is no one better to co-lead this site. I look forward to learning more from him as we go through this journey.
We hope to see you at da Vinci regularly. I cannot wait to see what other Q’s do with this site. We have barely scratched the surface. The all-star Q’s of the next several weeks (Haggis, Madame Tussauds, Outback, Champane, Mr. Bean) will surely break the AO in nicely until it is purring like a kitten. Don’t miss it.
Group Pic: Link
PreBlast:
http://f3nation.com/2016/01/14/preblast-da-vinci-launch-11616/
Announcements:
Family Hike at Anne Springs Close Greenway on Sat 1/23 at 12PM.
Here is the planning in the morning to avoid freezing our tails off!
Leave at 5:15 and head towards the Arboretum. Run at a 5k pace with five stops on the way. At each stop we will do a called exercise to wait on the six. Once we arrive at the entrance to the McDonalds at the Arboretum we are going to start the workout.
We are going to cross Hwy 51 to Arboretum Way. Here we will pair up based on speed. The idea is to match two guys that are at differing speeds. For example one of the faster guys will pair up with a slower pax. You will set out in opposite directions one going down Arboretum Way and the other Spring Dr. The pax going down Arboretum Way will turn right and the Spring Dr route will turn left. Both should meet somewhere on Bon Rea Dr. The loop is close to a mile. Once you meet up do five hand slap merkins. Return back to the start going the way you came and do five hand release merkins at the start point. Do it all over again until it is time to head back. Everybody should get at least five laps in. Each group should leave Arboretum Way no later than 6:05 to run the 1.1 miles back to the AO.
Warm up lap… 1/4 mile
Plank… yes, that was the opening exercise
SSH X 30
IW X 30
Merkins X 30
Pair up and retrieve cinder blocks from the woods
Partner 1… 1/4 race as fast as you can; partner 2… curls with cinderblock… flapjack
Partner 1… 1/4 mile race; partner 2… bench press… flapjack
Partner 1… 1/4 mile race; partner 2… tricep extensions… flapjack
Partner 1… 1/4 mile race; partner 2… bent row… flapjack
Return cinder blocks
Run back to school… People’s Chair, with sets of incline merkins and decline merkins mixed in
Run to playground… three sets each of pull ups X 10 and squats X 20
Stomach stuff… Dolly, Flutter, LBCs
10 burpees OYO
Moleskin
4 hardy pax posted for a post-Carolina-Seattle beatdown, hoping to build up a solid lead and hang on for the win.
The Thang
COP:
Super-meaty Super Sets:
Waiter Carry to far speedbump and back
Suitcase Carry (like Farmer Carry but with only one bell) to far speedbump and back
Done
COT
Announcements: too cold & sleepy for any
Naked Moleskine:
Special welcome to FNG Marlin (Chuck) who fooled YHC into thinking he was just another Ballantyne-area veteran that YHC hadn’t met yet. When he first joined in, YHC thought he was Frehley’s Comet but realized he wasn’t after we got to the playground. Nonetheless, he never missed a beat, so YHC didn’t know he was an FNG until COT. Turns out, none of us realized he was new. #Cobains, Marlin! Regardless, glad to have you in the group and look forward to posting with you again and giving you a proper welcome.
As for the workout, it was pretty simple today but effective in targeting the full body.
Thanks for the opportunity to lead. Always an honor.
Aye.
After a long weekend we’ll emerge from this pro-soccer arms beatdown looking like a cross between a T-Rex and a soccer player. I can’t promise it will be fun or exciting, it won’t be. It’ll be a grind. None of this complete-body, hit-every-muscle stuff. Tomorrow will be all legs. Hopefully by about 1PM Tuesday, I’ll have to be wheeled in my chair to the office water cooler because I won’t be able to stand.
Here’s what you won’t miss:
*Partner up (size and speed won’t matter. genuine compatibility might.)
*Run the HT mile.
*Rendezvous with your partner at the end zone of the football field.
*Partner 1 starts lunge walking towards the opposite end zone across the football field.
*Partner 2 runs the same direction to the opposite end zone and back to his partner.
*Flapjack. Partner 1 runs to the end zone, dabs in celebration, and back to his partner.
*When you reach the end zone reverse it and go back the other way.
*At some point one partner will only have to run a few yards to the end zone, so be it.
*Repeato until 6:05ish.
*At 5:50 there will be an optional audible. You can run or lunge walk backwards if you fancy it.
*At 6:05 we run the HT mile again.
Thank you for choosing the toughest workout on Providence Rd., on Tuesdays, in the OPE parking lot, with the most active backblast commentary. See you in the gloom.
-Daisy
12 Got out of their Fart Sacks and decided they wanted to become better men than they were yesterday!
WU:
50SSH, 40 MC, 30 Imperial Squakers (yes that’s correct), 20 Cotton Pickers, 10 Merkins
The Thang:
7 cones lined the road and explained the bulk of the work today, spread about 40 yards apart we ran up 2 than back one, each cone listed an exercise: 10 Burbees, 20 Heels to heavens, 10 Maryland Crab Merkins, 20 Flutter Kicks, 10 Jump Knee Tucks, 20 Supermans, 10 Burbees. Finish- Plank it up with a partner for some paddy cake, 20 rock hoppers in cadence, 10 J-lows (the Q was busted out by ice on form, apparently J Low is sexier than I am)
Mosey over to the Hill, for some stairway’s to 7’s Low slow squats at the bottom, Carolina Dry Docks at the top- Plank it up when done- it is here some of our story begins, while were planking Ice starts telling Doc about him getting back into it, feels a bit sluggish, guys are patronizing him a bit, “you can do it Ice…” Keep up the good work” More to the story later….
Mosey over to the round about and pick a partner for 40 burbees 10 in rotation while the other grabs the railing and does supines while they wait.
Mosey on back toward the cones, quick stop for 20 american hammers in cadence then mosey over to cones. As the Q, I state we got enough times to run the cones back and do the exercises… ICE asks. HOW DO WE KNOW WHAT TO DO?? I tell him, “Don’t worry keep showing up and an you’ll get it:)” He quickly realized the exercises were written on the cones still. Finished the cones at 615 promptly for a count and namorama…
Moleskin:
I realize that I tend to get a bit sappy…but,,, suck it up buttercup and deal with it…. I continue to be motivated and impressed by these men who choose to leave the comforts of their cozy beds and challenge themselves to be better. Not only better in physical fitness but better husbands, fathers, workers, we challenge each other, we have fun (ironically enough at 530 in the morning), and we keep showing up. I love it.. So my take on the players of #F3 Flash today- Popeye- you continue to impress me the most, all heart, pace is picking up, your giving it 110%– DON’T STOP! T-Ball, Shampoodle, Shop Dawg, Captain Phillips and Shooter- The progress you all have shown is exponential and impressive, hoping to see some Q’s (or at least partial) out of you guys shortly. Turtle and Short are pulling quickly in to beast modes and both bring a level of energy and fun to the group. Frack and Doc,, your just Freaks, you both have past beast mode and entered into a league of your own! Ice, you are the rock! Your leadership and energy is infectious, you push us all to be better physically but more than that, your leadership as a husband and father impacts us more than you know. I appreciate you all and am glad to be part of something bigger than me.
Short Circuit, thanks for taking us out! Your prayer hit home with me today.
Announcements:
Don’t forget about PLAN B- Posse will send out an calendar shortly
Spartan Race- April 9th
February 6- F3 Family Fitness Day 8:30 Kid friendly (even if they only last 15 min, still come)
30 PAX posted in the Gloom at Commitment for the Union County Convergence.
Kiefer and EE ran 5.25 miles prior to the workout. At least that’s what they told the PAX, no witnesses.
The workout went like this:
COP
50 SSH IC
20 Merkins IC
40 Imperial Walkers IC
40 Squats IC
30 Mountain Climbers IC
The Thang:
Mosey to the Hill in the back of the school, and did the Sevens, starting with 1 Burpee at the top and 6 Jump Squats at the bottom, extra points for sliding down the hill on your six.
Mosey towards the football field, cross the bridge doing Lunge Walks, then half the distance between the bridge and the flag poles we did Bear Crawl.
At the entrance of the track we divided into two groups, one group sprint clockwise and the other counter-clockwise to the other side of the track then:
15 Merkins IC
30 LBCs IC
20 Squats IC
Sprint back to the start point and did:
15 Diamonds
30 Bicycle
20 alternating lunges
Sprint back to the other end again.
Done with my part and time for Double E’s 30 minutes of misery.
EE’s THING
EE’s UN-Famous 100 Yards of Kamikaze Suicides
At Football Field Start on One Goal line
Run 10 Yards and do 5 x Burpees, 5 x BombJacks, 5 x Carolina Dry Docks
Backwards Run back to Goal line and do 15 x of either LBC / Flutter / Dolly – Pick your poison but mix’em up
Run to 20 Yard LIne and Repeat 5 x Burpees/BombJacks/CDD
Backwards Run back to Goal line and repeat 15 x LBC/Flutter/Dolly
Repeat for 30 Yards, 40 Yards up to 100 yards!
After you complete the last set, run the 100 again with exercises for Extra Credit!
Move to Bleacher Wall for:
PC w/ AP x 50
10 x SpeedSquats
PC w/ AP x 40
10 x Speed Squats
2 Lines Indian Run back to Bridge
Lunge Walk over bridge
All you’ve got back to the front of the school
2MOM
Protractor 6″ w/ 5 x Dolly
45 degrees w/ 5 x Dolly at 45 degrees
90 degrees w/ 5 x Rosilita
10 x Heels to Heaven
25 x LBC IC
10 x Burpees for good measure #ThankYouHorseHead
DONE!
Announcements:
-Sign up for the Blue Ridge Relay, F3 Union county are putting a team together.
-Transporter is putting together an F3 team for the upcoming Spartan Sprinter, more details to follow.
Thank You Smokey for the heart-felt Take Out!
The Moleskin:
From Double E:
– Great day to converge with the Men from Commitment and Outland and many of us from Outland are still bitter about losing the Attendance Challenge.
I foresee future AO Challenges more often and would like to see more convergences! 30 PAX and 4 x PSF’s was an awesome site in the dark gloom!
– Doc McStuffin’s no doubt has the fastest Cadence Count in all of F3. It is like hitting the fast forward button on the chipmunks.
– This ended up being a great day for Mud Run Training event as the Doc McHill we ran was the definition of a slippery slope and the Football Field was a soupy mud fest!
The morning sounds of THUDS as the PAX slipped and fell all over the hill and whatever sound that lower part of your back makes when you are doing LBC’s in the Mud #couldbegas #willneverknow
– 100 Yards of Kamikaze Suicides proved its a worthy beatdown for sure. Kudos to Udder and Smokey for leading the charge and all who continued to grind through the pain and mud. After the first 50 Yards, we had secondary groups forming their own painstations and PAX chanting “Audible to the 100” or “This Q Sucks” and “You are Uninvited here again”. Always appreciate the “Great Job Q” at the end of the workout #withintermittentbreathcussing
– Recommend Keifer name change to Key-Fob since we spent at least another hour digging through the mud to find it!
– Good to See Electric Slide back out after 3 Years MIA
From Doc McStuffins:
Great to see the Pax today getting together for the F3 Union County convergence. Put some faces with the names, and have fun doing what we love.
I heard some complaining about the warm up being too long and fast, but most of the complains came from the visitors, I was just trying to make them feel part of the Commitment family.
Sorry about the Hill, was way more slippery than I expected, but I saw the 2.0s having a blast on the way down.
Loved how everybody push hard on the track. I was definitely pushing hard, when Double E took over then I quickly regretted it, I will never look at that football field the same after this convergence.
Thank you all for attending and pushing hard, looking forward to many convergences in the future.