Being a Wednesday AO siteQ for the last 2.5 years, I was looking forward to broadening my horizons and checking out a new AO for the first time. Added benefit, I was invited to Q. A workout happened, mad fitness gains were made and fellowship was the happy byproduct. Arriving 10 minutes early to get my bearings, I quickly put a plan together and here is what we did:
Moleskine:
Announcements:
16 PAX set off in the frosty gloom on Tuesday at 0515 from the Vine Restaurant for the weekly #SpeedFest known as #F3Swift.
The THANG:
Moleskin:
Announcements:
14 pax gathered next to the shovel flag planted by Utah to ready themselves for some sharpening at Anvil. While running at Fast Twitch the previous day, Van Pelt mentioned that today was his one-year F3versary. T-claps to year one brother. 07/22/2015 VQ at Anvil, BRR, Mission Trip to La Flor, just to mention a few highlights for VP. A good year. Quick disclaimer and welcome to the pax. Fault Line and Grease Monkey site FNGs.
Thang
4/10 mile mosey around the parking lots of Calvary to get warmed up. Circle up.
COP
SSH x 10 IC
Merkin x 10 IC-hold high plank
Plank Jack x 15 IC
Merkin x 10 IC-hold high plank
MC x 15 IC
Mosey to rock pile and grab the biggest exercise rock you can handle. Bring rock across thoroughfare and circle up.
Rock Set
Overhead Press x 10/Curl x 10/Squat x 10
North Face Loop Set
Rock Set. AYG to entrance to NF through the trees. 20 Plank Jack at entrance. AYG down hill and up NF. 10 Burpee. AYG back to your rock. Repeat x 2.
Rockees to wait for six. Return rock to pile. Mosey to parking lot at Entrance 1. Line up.
Alternate exercise between islands for the length of the lot: Bear Crawl/Burpee Broad Jump. Plank series ending in low plank to regroup. AYG length of parking lot at QIC’s call. Mosey to adjacent lot.
Core/Mary
Six inches hold/Flutter x 15 IC/45 degrees/10 count/6 inches/10 count/Heels to Heaven/Six inches/Dolly Hold/10 count. Flip over.
High Plank/RAH/RLH/10 count/Regular/LAH/LLH/10 count/Low plank (elbows)/RLH/10 count/LLH/10 count/RAH/RLH-10 count/LAH/LLH-10 count. High Plank. Merkin x 10 IC.
Mosey to bottom of hill at Entrance 4. Plank to regroup. AYG up the hill and back to launch lot.
COT
Moleskin
Welcome to site FNG’s, Fault Line and Grease Monkey. Glad to have you guys join us. Thankful for the men of Anvil and F3. Van Pelt celebrates one year. Much RESPECT my friend.
YHC and Utah saw Scabby running in on 51. Quick calculation raised the question of on-time arrival. He made it with 30 seconds to spare and crushed the workout. Strong.
Alf pushed hard and owned the NF loop set. Always kills it. Enjoyed chasing him today.
Kotters to Rehab. Good to see him back out with the pax.
No form policing from Champagne today. Form must have been acceptable.
The pax pushed hard and covered 2.86 miles with plenty of strength and core work. Great work today men. Anvil crew always gets after it. It has been a few months since YHC has Q’d Anvil. Pleasure to lead this group today. Happy Thanksgiving men. Enjoy time with family. Thanks to Van Pelt for the takeout prayer.
Announcements
Sign up for the A51 Christmas Party. 12/12/2015 at Sardis Swim and Raquet Club. Geraldo is Q.
Register for Joe Davis Memorial Resolution Run. 01/09/2016. Details and registration found HERE
Turkey Bowl at Matthews Sportsplex tommorrow, 11/26/2015. 0730 start. Spackler and Chanel on Q.
7 Men arrived for this morning’s beatdown to burn some fat and make room for the upcoming holiday feasting.
The Thang
Nomadic Warmup COP around the Loop
Mosey down to sidewalk and line it up. Bear crawl inch worm to the intersection. This was an exercise right off of the F3 website and proved to be a core and shoulder burner. Also, did a good job of adding a frosting to the fingertips. Cold concrete will suck the heat right out of ya. So the Bear Crawl Inch Worm became the Bear Crawl Ice Worm. Although this was only a small part of the morning’s fun it’s sure to be a memorable event.
To knock the ice off the fingertips the Pax turned up the temp with some core work and sprints.
Round 1
Grab some wall for a rest period 1 minute of peoples chair / Balls to the Wall
Round 2
Grab some wall for a rest period 1 minute of peoples chair / Balls to the Wall
Round 3
COT
Moleskin: Standard beatdown this a.m. lot’s of movement to get those lungs and core muscles burning. Everyone made a string showing. Extra call out to Hairband who, coming off of an injury and a week’s worth of the creepin crud, left nothing in the tank at the end of the fun. Welcome to Short Circuit, FNG to Thrive.
Sophomoric humor was on display this morning at Fast Twitch. So were tights, but we’ll get to that.
YHC wanted to give the other 21 pax a variety of running drills. The idea was to get the heart rate up but still log some miles. Apparently “Long and slow, short and sweet,” wasn’t the most eloquent description. Still, that’s what we did, to the tune of between 5.8 and 6 miles.
Two laps around the SCMS parking lot with a mix of forward running, backwards running, high knees and butt kicks.
Group run South on Strawberry, stopping at the bottom of Colburn Court.
11’s on Colburn – squats at the bottom, knee slappers/high knees/knee tucks (or just bend over and touch your knees) at the top.
Mosey in the other direction up towards the intersection of Colburn and Bevington.
Partner up for Catch Me If You Can. Partner One runs down Bevington towards Rea, Partner Two does 10 walking lunges then chases down partner one. R&R until both partners reach the corner of Bevington and Rea.
Mosey up Rea to Calvary, Entrance 4, for the Triple-Triple
Run up the driveway backwards, one-legged squat at top, run back down forwards, other leg squat at bottom X 3
Group run back up Rea to corner of 51. First 11 to arrive take off for an Indian Run to the Davie Park entrance then jailbreak back to SCMS parking lot. The second group does the same. Swayze does his own thing.
‘Skin
Great group this morning and great effort. Lots of innuendos, which, as men, we’ll apparently never outgrow. I received a text yesterday from the co-site Q (the one that sends all the emails, not the fast one) more or less egging me on to lead a track workout. Not sure if he really wanted to run in circles this morning or if he just wanted to watch me defend myself against what would’ve surely been an unhappy group. I didn’t take the bait and after teasing it on the Twitter it’s a good thing. One pax even went as far as tweeting that maybe today would be a good day to attend Swift. Gloves off. To their credit, all the Twitter bullies showed up this morning even with a track workout still on the table (as far as they knew). You know who you are – good to see you all.
As we all know it was a little chilly this morning – like long sleeves and toboggan chilly, not tundra chilly. Still, there were a few pax in tights. I won’t out you in this post but Gummy put it best when he asked “what are you going to do when it actually gets cold?” Still, even with tight pants on display, the most offensive article of clothing was Baracus’ hat.
Appreciate the opportunity to lead such a fine group this morning. It’s been several weeks since I’ve been out to FT and today was a good reminder of what I’ve been missing. Looking forward to next time.
Announcements:
– Sign up for the Christmas party (on the Website or contact Geraldo)
– Sign up for Thanksgiving football (contact Spackler or Brown)
– Sign up to be the Toy Q for a local toy drive (contact Joker for details)
The Foxworth Forty
Partner up and run to Foxworth (down the Summerlin hill, right on Abbotswood (the darkest street in CLT), right on Windyrush, stop at Foxworth)
Partner 1 runs to top of hill for burpees, starting at four and increment +1 per trip up.
Partner B performs 40 reps of either merkins/squats/flutters, one exercise per trip.
Run back to SWIBHQ when the bell rings at 0606.
Partners were: Daisy/YHC, IronMike/Swiper, Kirk/OneEye, TalkBox/BelAire
11 rounds get you
– 99 burpees
– Around 140 merkins, 140 squats, 140 flutters
– approximately 3 miles of running
Tclaps to the rest of the crew who snuck in one last round of burpees #masochists
Those are fun numbers. I increased the number of initial burpees up from 1 to 4, and that yielded some great results. Now next time we can also incrementally increase the number of merk-squa-fluts so people will have less time to stand around and accuse others of looking like Fred Durst.
I’m not going to get into the particulars of the usual nonsense that went down. SOFAWIB is a trust tree where people can make ridiculous fashion choices and jokes about meth cooking and trafficking illegals without fear of being judged harshly. But remember, drink more than three beers the night before posting, and you’re going to have a bad time.
Kirk still posted despite a horrendous case of cholera, and then lapped 60% of the pax. #oregontrailstrong
The workout QIC sets that bar high for everyone every week. We can all only hope to keep reaching.
Except OneEye, who does everything amazingly, and will be partnered with IronMike at the next workout (working title is “30 Minutes of Dumbocrats”). #gravityweapon
Daisy has acquired “SOFAWIB Regular” status and should be continuously insulted accordingly.
Also, because I know he’s reading this, you can’t favorite a preblast tweet and then not show up to the workout, Voodoo. #tease
I love this workout and I love this crew. And thank you for making SOFAWIB your choice for your Tuesday ass-whoopin.
Announcements
– Sign up for Church On The Street (Kirk and Sundancer are HC for 12/6) http://www.signupgenius.com/go/9040b44a5ab23a57-church1
– Joe Davis Run 1/9 in Fort Mill. Sign up now and help support Rock Thrill, his family, and Keystone Substance Abuse Services.
– Metro holiday party 12/5 over near Angry Ale’s. Area51 holiday party on 12/12 at Sardis Swim and Racquet Club.
– Metro Thanksgiving convergence at AG at 0700. Sweet Six is still on at the usual time.
(Soft Pretzel posting for Bucky)
24 at Bagpipe (40 including Swift). Visitor “Swiper” from Alpharetta, GA, who brought local FNG “Deep Freeze”.
A bit brisk (29 degrees) at first, but some burning leg muscles warmed everyone up quickly. Great group and hopefully a workout that will be felt days from now while enjoying family, friends, and turkey…
Gather:
SS Hop 20
Mtn Clbr 20
Peter Prkr 20
Merkin 10
Imp Walk 15
Squat 20
Parking lot oval-
3 rounds of…
-High knees (out)
-Backpedal (in)
-10 Jump squats
3 rounds of…
-Lunges (out)
-Bear crawl (in)
-10 Merkins
Mosey to other parking oval
Partner up :
3 rounds of…
-15 Decline Merkin off partner plank (here)
-15 Leg/Ab throw downs (there)
(flapjack at both ends each time)
Mosey to pond/wall
-20 Dips (this wall), run to other wall
-20 Jump Ups (that wall), run back
-20 Dips (this wall)
-20 Incline Merk (this wall), run to other wall
-20 One-Legged Lunges (10 each leg), run back
-20 Incline Merk
Mary:
-Fred Merk
-Dolly
-Heals to Heav
-Russian Twist
-LBC
Announcements: The Brave will converge with Centurion on Friday 11/27. Stonehenge on as usual. Still some spots fro Thanksgiving Day football if you are interested.
20 men showed up for an early Thanksgiving feast. Here’s what we enjoyed.
Warm-Up
– SSH
– IW
– Lap from bottom of stairs, up to road, around entrance sign and back
Appetizer Course – Sausage Balls
– 10 KB squats
– 10 KB swings
– 10 merkins
– 10 rounds
– run a lap
Vegetables – sweet potatoes and green bean cassserole
– 5 snatches each arm
– 5 KB lunges each leg
– 10 jump squats
– 8 minutes, as many rounds as you got
– run a lap
Meats – turkey and ham, take down some protein
– Partner up with like-sized KB
– Double swings x10, partner plank
– Double KB lunges x10, partner plank
– Double KB high pulls x10, partner planks
– 2 sets, run a lap
Desserts – pies of all flavors
– 5 KB Louganis
– 10 KB Russian Twists
– 10 LBCs
– 5 minutes, as many rounds as you got
Good to get excited about the next couple of days of Thanksgiving. I hope you guys have a great holiday. The sausage ball appetizer was pretty aggressive, no need for warm clothes after a couple of minutes.
Announcements – Thanksgiving flag football game is at Matthews Sportsplex, need a couple of refs. Friday convergence at South Charlotte Middle with Jevlar and Mountain Goat.
–Harley
23 campers headed out to see if the site FNG could Q worth a darn.
The Thang……
There was one FNG so after a disclaimer we headed into the gloom of the track. Circle up in the middle for a little warm-up (all in cadence).
20 – SSH
15 – IW
15 – Squats
20 – LBC’s
Then we partnered up with someone of the opposite propensity for speed. Run around the track in the opposite direction of your partner. When you meet up complete 5 hand slap merkins and continue around the track for 5 more on the other side. Repeato with 3 Burpees. A little Plank while waiting for the 6.
Next we hit up the four corners of the football field with in-cadence exercises.
YHC doesn’t exactly remember the exercises but I know that jump squats and merkins were mixed in there.
Then back up to the parking lot where we did a little people’s chair work. With overhead presses, arm flutters and left and right legs elevated.
Then over into the lot for some lunge walks with merkins at each light pole.
Then we completed suicides between the light poles.
Next some bear crawls and crab walks alternating between the basketball goals.
In between all of these exercises we completed quite a bit of plank and ab work.
Then we finished up with some in-cadence Mary.
LBC’s
Dollies
Rosilitas
Heels to the Heavens
Chippy Crosses
The Moleskin:
YHC would like to thank Fireman Ed for inviting me out to Q. It was nice going to an AO that I have only seen at a convergence and at the Southern Discomfort. Even better was being able to work out with the Area 51 folks that usually don’t make it all the way over to Ballantyne. Also, thanks to all the SOB’s that came out to support my effort. Everyone pushed to their ability and there was a good amount of heckling both of the Q and from the Q. I would encourage everyone to get out to and Q an AO that they usually don’t visit. You get to break up your comfort zone routine and meet some new PAX.
It was an honor and a pleasure to lead these fine men today.
Announcements:
Area Turkey Bowl – Mathews Sports Plex
Brave Converges with Centurion Friday
Saturday there are 4 sites converging
Rebel Yell Canceled
Check the schedule and email for up to date information.
Bring your layers tomorrow.
Partner up and run to Foxworth (right out of OP, right on Summerlin, right on Abbotswood, right on Windyrush – stop at Foxworth +/- 1 mile)
Partner 1 runs the Foxworth Hill (up to Bedfordshire) and does burpees. Start with four and then add an additional one each trip up the hill.
While Partner 1 runs, Partner 2 does 40 reps of each exercise: merkins (during 1st trip), squats (next), flutters (next), then repeat.
At 6:07, stop and run the mile back the way you came (Nascar style, all lefts).
We rally at Olde Providence Elementary at 0520. We launch at 0530.