Perfection
12 men posted this am for the #perfectworkout. 11 followed my Q, with the other following his GPS through the dark alleys of western Union county until he found us during the final throes.
THANG:
Jog to the end of the archipelago
Warmup COP, all IC
- SSH
- Squats
- Windmills
- Peter Parker
Jog back to the start, giving instructions while running backwards in front of the group (risky)
The perfect workout:
7 islands spread over 225 yards – perform 7 reps of the first exercise at each island, then run back to start point and switch to the next exercise. Repeat until all 7 exercises completed, with a little plank regrouping in the middle.
- rockhoppers
- squats (not little baby squats)
- merkins
- jump knee tucks
- sister Mary Catherine
- LBCs
- Burpees (start at 1, then increase rep with each station)
Move to the large hill at the end of the AO
Stairway to 7:
1 merkin bottom of hill, 1 squat at top. Increase reps by 1 until you get to 7 merkins at bottom and 7 squats at top.
Run back to parking lot for Mary (all in cadence)
- LBCs
- Dollys
End
ANNOUNCEMENTS:
- Toy Drive – Countertop on Q link
- Happy collecting business wear and suits link
- JD Race coming up in Fort Mill link
- Glass Joe’s foot hurts
SKIN:
Workout concept started with analyzing the site over Google Earth. I saw 6 islands, spread over 225 yards down the side of the AO and thought of doing an extended “beast”. Then it came to me, why do something of the devil when we can do something of the Lord? A 2nd look revealed that the middle island was split into two, giving us 7 stations instead of 6. Let’s go with this theme instead. 7 is, after all, a symbol of perfection in the Bible. Felt more like 7 bowls of wrath though . . .
Speaking of perfection, what is not perfect is Glass Joe’s foot. I learned about this via a text last night, where he described his foot ailment to me in great detail. Had this not been enough, I opened my truck door at 5:20 this AM to join in on a follow-up 10 min discussion of his foot, complete with details of shoes, inserts, specific pain trigger points, and how he planned to post at workouts all week in order to completely disregard any medical advice that he paid for last week. Foot discussions were maintained throughout the workout and after COT, keeping with the theme. In summary, Glass Joe’s foot hurts. Just kidding buddy . . . hope your plan of back to back Qs works out. #doubtful
Good to have the Chilean Vet Doc McStuffins and 2nd time poster Fire Cat join in on the workout. Couldn’t keep up with the Doc during the main event – he led the field the whole way. I think he is secretly a Patagonian Toothfish. Fire Cat hung in there until we headed to the hill, then went mysteriously missing for a bit. Good call by Happy to send a scout back to check up on the brother. Turns out he was fine, but had left a lung back at the first island and was searching for it.
Not sure what Kiefer plugged into his GPS, but he rolled up at around 6:10 claiming bad coordinates. We counted him anyway. Better luck next time.
This is a great AO with lots of opportunities, many still unexplored. Numbers are strong too. Let’s keep the momentum going through the winter men.
Need a UnionCo tag for the backblasts. Somebody get somebody on this.
Yours Truly,
Horsehead
Sign up at skunk to get a free elephant
Bulldog was the first man out in the parking lot this morning. He was ready to shakedown every man as he came to the circle to follow his daughter’s elephant charity on instagram. The consensus seemed to be that everyone below the age of 30, and Freedom, had instagram. Sign up now, follow elephants4elephants and help Bulldog’s daughter save some elephants (and I think he said rhinoceros too.)
By the time that all settled in 16 men, including 3 Respects, made it to the parking lot. Circle up and do 2-handed swings OYO while we wait for Freedom and Fletch to stroll in 1 minute late. While swinging the KB, find a partner with similar sized bell.
Catch me if you can down to the cones in front of the church. P1 does 10 Merkins while P2 Farmer Carries both bells.
Once at the church, P1 runs lap around medians. P2 Farmer Carries both bells up the emergency stairs and back down. Flapjack and repeat for 3 rounds each. Flutter Presses in cadence while we wait for all to complete.
Head to the hills for sets of 11’s
Round 1: Standing push press at bottom, merkins at the top. Plank when done
Round 2: Goblet squat at bottom, squat jumps at the top. Plank when done
Round 3: Thrusters at the bottom, burpees at the top.
Fast mosey back to cars. 2-handed swings while you wait on the six.
Time.
Moleskine:
Really strong work by everyone today. With various bell sizes, and the ability to choose how much hill you wanted to take on, all the PAX got as much as they wanted out of the workout. The last set of 11’s with thrusters and burpees should have pushed the heart rate right to the top. 3 Respects powered through this one, Freedom, Destiny, and Hacker. All strong work. Hacker was a little lost on the first run, post farmer’s carry as he just sort of ran across the parking lot instead of around. Bulldog and Fletch took the big bell’s and the big hill side of the hill, solid effort and they looked gassed at the end.
Thanks to Harley and Fletch for the invitation to Q Skunk. Always a great crowd. Thanks to Bulldog for the send-off this morning.
-Alf
Announcements:
Alexander Youth Network Toy Drive – See details on website. Joker is overall lead and many sites have Toy Collection Q’s. Your site Q’s can help as well. Let’s show these kids how a strong group of community leaders cares about them and their future.
Area 51 Christmas Party on Saturday. Bring canned food for Calvary Church food pantry.
The 3rd F is for “Frank and Beans”
7 studly dudes and Kirk (see below) met up at Old Providence Elementary School for this week’s installment of SOFAWIB. It was a brisk morning, but nothing this group of regulars couldn’t handle.
The Thang was pretty much exactly what YHC described in the pre-blast here.
All groups got through at least 3.3 laps and the leaders (Swiper and Kirk) completed 4.3 for a total of:
- 40-50 v-ups
- 40-50 dumbocrats
- 40-50 jump squats
- 15-20 burpee pullups
- 60-80 WWII situps
- 60-80 derkins
- 60-80 bench squats
- 60-80 dips
- 3.3+ miles of running
Thanks to Kirk for taking us out in COT and reminding us of the things we may be taking for granted.
Moleskine:
YHC had to rename this workout between the pre-blast and this morning after Kirk showed up wearing tights with no shorts. #nuffsaid #jigglyballs We kid because we love you, Kirk. Really.
Here are my thoughts on this morning’s activities:
- Just when you think it couldn’t get any darker on that stretch of Rea Road between the hedges and HT, a car comes over the hill and blinds you to the point where you careen into a tree. Good times.
- A lot of random people out there this morning. On the way back from the first trip to HT and back, a pair of tomatoes peeled off of Rea and turned into Chadwyck. Where did they come from? Did Swiper’s emissions scare them off? On the closing mile, there was another pair of tomatoes running upstream and at one point during the workout, a dude (I think it was a dude) and his golden retriever came running out from behind the school. Where did he come from?
- Kirk and Swiper are fast. I’m not sure they’re doing all of the exercises, but they are flying so who am I to judge?
- A lot of sneaky fast PAX out there this morning as well, with Talk Box, Iron Mike, Bellaire and Krypto all flying. The only two slow dudes are apparently YHC and Sundancer. At least I’m in good company.
- If you haven’t tried SOFAWIB, you should definitely check it out. You don’t need to be fast, you just need to be willing to grind it out and push yourself. It will make you faster and stronger. Plus, the 2nd F is always entertaining and distracts you from the pain.
- Sound off in the comments below if you have anything to add. I know you will…
Announcements:
- Sign up for Church on the Street. Area 51 has committed to supplying 5 PAX on the first Sunday of each month and it’s a great experience. Very well organized and no previous experience necessary. Sign up info is here.
- Area 51 Christmas party is this Saturday. Sign-ups are closed, but info can be found here. Don’t forget to bring your donation for the Cavalry Food Pantry.
- Alexander Youth Network Toy Drive. See info here.
- Joe Davis Memorial Resolution Run – January 9th. See info here.
All I want for Christmas is a Hoverscooter
15 of F3’s strongest gathered at South Charlotte Middle School for one of the hardest workouts in Area 51. Lex Luthor was bundled up like Rocky Balboa while PH and Gummy continued to pour gasoline on the fire (#firewood) that they started the night before on Twittter
The Thang:
Warm up laps with high knees, butt kickers and backwards run before COP. SSHX15, Mtn ClimbersX15 and Peter ParkersX16.
Head out to 51 and take a left to run to Calvary. Stop at each intersection for 20 merkins OYO.
Head up into the Calvary parking lot for latest rendition of Bermuda Triangle. Start on practice field with 10 squats, run to base of hill and bear crawl up to top, 5 hand release burpees, run to light pole in parking lot and do 10 jumping lunges, run to pavilion for 10 dips and 10 decline merkins. Repeat the circuit 4 times.
Six minutes of mary while we wait for the six. Run back to the school with the rabbits circling back to pick up the six several times. Finish with a few gassers. Got in 5.5 miles per TL’s watch. I’ll round it to 6.
Naked Moleskin:
Purple Haze and Gummy started poking the Q late Monday night but I was already bundled up and sleeping like a baby. Given PH’s extended (and I mean extended) IR, I need to get some recommendations from him on hover scooter models as I think he’s been thru several in the last 12 months. Gummy was more than happy to keep piling on after his Tigers (ORANGE IS UGLY) beat (#COLARULES) my heels Saturday night.
Strong effort by all this morning with Dora trying to lap the field on the triangle while Gerber and Mermaid tried to keep up. Gerber must have moved up to adult food as he is getting faster every week.
An honor and a privilege to lead this group.
Announcements:
Bring a toy (unwrapped) to support AYN. Check web site for Q’s taking gifts or just carry one in your car till someone asks. Lex Luthor and Escargot are both assisting.
Joe Davis Memorial Run on January 9. Please support Rock Thrill and his family by running this race. Great cause and tons of fellowship
Pre-blast: Misery Loves Company
After slacking on Tuesday morning’s hardest workout in Area 51 on Rea Road for the past two weeks, YHC is making his triumphant return as Q. We’re going to keep it simple and try to stay in the relatively well-lit parts of the AO.
Partner up based on speed and leg density (for the dumbocrats). Run to HT and back.
At the baby track:
- 10 V-ups each
- 10 dumbocrats each
- 10 jump squats each
At the playground:
- 5 burpee pullups each
- 20 WWII situps each with other partner planking on feet. Flapjack
At the concession stand:
- 20 derkins each
- 20 bench squats each
- 20 dips each
Head back to baby track to start over.
Repeato until 6:06 and repeat the mile to HT.
#PreBlast – 2/1/30 on the Saddle
#F3Swift will launch at 0515 from the Vine Restaurant at the @F3SOB main AO – Ballantyne. Come at 0500 for extra credit.
What’s this? 
or this?
No, it’s not a preview of the route tomorrow. The included pictures are of the JoeDavisRun 10K and 5K courses. Not rolling hills, just hilly.
In Week 4 of the JoeDavisRun prep we’ll work on some speed over hills (up and down). We will try to mimic the elevation changes tomorrow while doing the regroup friendly 2/1/30. For those prepping their watches, that’s:
- 2 minutes Hard, 1 minute jog recovery
- 1 minute Hard, 30 seconds jog recovery
- 30 seconds Hard, 30 seconds jog recovery
Repeato until time is called.
Location will be around the Horseshoe at https://www.google.com/maps/place/14509+Ballantyne+Country+Club+Dr,+Charlotte,+NC+28277
“So what? You put on a little weight.” **
Dr. Pete Novos: So what? You put on a little weight.
Scott Calvin: Weight? Does this look like a little weight to you?
Dr. Pete Novos: Weight can fluctuate from year to year.
Dr. Pete Novos: Fluctuate? You make it sound like I’m retaining water. I’ve gained 45 pounds in a week. Pete, what’s happening to me?
Dr. Pete Novos: Well, what’s your diet like?
Scott Calvin: Milk and cookies.
Dr. Pete Novos: Really?
Scott Calvin: But I don’t finish all the milk.
Dr. Pete Novos: Well then there is your problem. Just try to [run The Wiggler], okay?
Come run The Wiggler and keep those unsightly holiday pounds off. Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Yuletide pace…
**The Santa Clause
A little less talk and a lot more action…
…more on that in a bit. 13 pax got better early in the AM on Pearl Harbor Remembrance Day.
The Thang
Run to CMS stopping at each of the 9 driveways on the right alternating between 5 burpees and 5 Turkish getups (if you’re scoring from the FS – 25 burpees and 20 Turkish getups)
Plank for six
COP – SSH x 41, IW x 5 (crowd teaser), MC x 20 and 10 burpees OYO
Partner up for 3 rounds of 4 corners around CMS (speed matters most)
– Each round consisted running around the school stopping in each corner for 20 donkey kicks per partner, 10 burpees per partner, 10 derkins each and both rail climb up ramp
Flutters x 25, over/under x 20 and rosalita x 20
Mosey back to front of school
9 driveways on the left back to Carmel Park so we rinsed and repeated but with x-fit burpees instead (25 x-fit burpees and 20 Turkish getups)
Plank for six
Mosey to bottom of CoC parking lot for light pole suicides with 10 wide arms at the bottom each time
Knee ups x 25 and heels to heaven x 25
AYG back to COT
Skin
Crotch Rocket did 25% of the exercises but at least 150% of the talking — right in line with his long term averages
Announcements
– Race (something Thomas?) in early January that Bushwood mentioned
– AG needs your help tutoring and increasing the holiday kitty for gifts
Thanks to Bushwood for the opportunity to lead and Swiper for the takeout.
LB
Return of the Gopher
18 men did manly things at South Charlotte Middle School this morning.
Warm Up
SSH X 40
IW X 40
Squat X 30
Jog around parking lot twice, with some shuffling, butt kicks and back pedals mixed in
Partner up for the Gopher
Partner 1 runs down to the track, does one lap then runs back to the outhouse. Partner 2 runs down to the bleachers between the baseball fields and does 20 dips, 20 pull ups, 20 CDDs and 20 LBCs, then runs back to the outhouse. At the outhouse, Partner 1 and Partner do a total of 20 burpees. Then, Partner 1 and 2 flapjack. This routine was done was done for about 35 minutes.
Work the Core
Backscratcher X 30
Dolly X 30
Flutter X 30
LBCs X 30
LBCs X 30
Color Commentary
Despite the fact that I was reminded just a few days that I was on Q this morning… if it wasn’t for Simba’s late Sunday night “pre-tweet”, I might have missed the workout… so, thanks Simba.
The first time I did the Gopher workout was 2-3 years ago when 49er led the workout. I know it’s not the most creative of workouts, but it get the job done in terms of cardio and upper body work. Good work by everyone out there this morning.
I guess I should have explained at the beginning of the Gopher that we would keep doing it for at least 30 minutes or so, as guys were asking, “do we keep going?” Of course we do!
Had an FNG today introduce himself as “No Name” during COT. I thought that was his actual nickname. We went with Care Bear, but No Name wouldn’t have been half bad.
Great work by Booyah… showing up with new toys for the Alexander Youth Network toy drive.
Late Stonehenge BB (Weekend was filled with supporting the Tigers and recovering)
From what I recall this is “The Thang”……
We headed off towards the Bull ring and circled up for some warm ups. (all in cadence).
20 – SSH
15 – IW
15 – Windmills
15 – Squats (low and slow)
15 – merkins
We then went around the bull ring with 5 burpees at 90 degrees, 10 at 180 degrees, 15 at 270 degrees, 20 at 360 degrees.
Then we lined up in the parking lot for some suicides with 10, 15 and 20 merkins.
Next were bear crawls and lunge walks at the lamp posts and another round that I can’t remember.
After that we headed over to the pond behind the bull ring and partnered up. Partner one runs the lake while partner 2 does Squats. Then flapjack. Second round partner 1 runs partner 2 does merkins.
Next we headed over to the field by the pond, the PAX started whining “it is Frosty and wet, my little boy hands will get cold, blah blah blah” to keep a revolt from happening we went back to the asphalt for some wheelbarrows.
After 2 rounds of those we had 14 minutes left and Haggis suggested that we head over to the Pull-up bars. YHC thought that sounded like a good idea so we were off.
2 rounds of pull-ups and dips with max reps and then it was time to head back. We got to the AO with 1 minute left so we did 15 merkins in cadence.
Right as we finished, Tuck and No Fair wondered up to hang out at the Coffeteria. They were mentioning something about an alarm not going off (or some other fartsacker excuse). Next Gumbo comes wondering in. Evidently he had shown up a few minutes late and had been running around trying to find the PAX.
Cobains for the late BB. GO TIGERS!