It was a perfect morning to enter the campus of CCS and get a little work in. He watched the F3 video on how to count and Dolly wood was ready and confident for his VQ. 28 pax and 1 FNG came in support.
After a quick disclaimer we ran down to the football field and circled up. Dolly wood led us in cadence (sort of) in 20 Merkins. We then did 20 low slow squats on our own while Dolly wood barked out instructions for the morning.
We moseyed over to the goal line when the dealer pulled out his magic playing cards. The idea was for each suit would mean a specific exercise. Spades=burpees, diamonds=Merkins, hearts=heels to heaven, clubs=10 yrd gassers. The entire pax would perform chosen exercise the number of times that was on the card.
It got a little fishy when the Q began to call out 13 or 20 of an exercise! I’ve never been to Vegas but I thought cards only went up to 10. Anyways, Joker ended up being 15 of all four exercises. I think the Q once again was making this up as he went along!
To wrap it all up we ran a lap and a half doing 25 Merkins at each corner. We ran some parking lot gassers and then circled up for COT.
There supposedly was a Brown sighting this morning. It must have been a fill in as this guy just kept running and never did the strength training! That ain’t the Brown I used to know!
Strong VQ Dolly wood! Enjoy your youth while you have it.
Jeti had a great send off!
Dime, a Dozen. A workout so important and sensational that the media arrived halfway through to collect footage and possibly conduct interviews. Tape at 11. Remember, the camera adds 10 lbs., so if you thought you were in shape, you’re not. Maybe Dear Abby will get the scoop on #CharlotteAgenda.
COP
-SSH x 30
-IW x 20
-MC x 20
-Hold plank for instructions
Dime, a Dozen
A dozen donkey kicks against wall that runs down the center of Tartarus level 1 (parallel to the football field). Crab walk to opposite wall that borders deck. Muscle-up and over wall without feet touching the wall. Once over wall, move into the road in front of you, plank parallel to the curb and complete 1 merkin with a hand up on curb. Bear crawl across road, turn & place feet on curb and complete 1 derkin. Bear crawl back across road and complete 1 merkin with opposite hand up on curb. Muscle-up and back over the wall. Broad jump back to starting point. Repeato, adding 1 additional merkin/derkin each round, all the way up to 10 (total of 120 donkey kicks and 165 merkins/derkins). Mary while waiting for the six.
Mosey to bottom of ramp on Tartarus level 1. Partner up.
Heartbreak 1-2-3
Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints up the ramp to level 2 BACKWARDS and returns FRONTWARDS. Flapjack until team goal is reached. Exercises are 100 merkins per team, 200 LBCs per team, 300 squats per team. People’s chair while waiting for the six.
Mosey back to visitor lot for Name-O-Rama, Announcements, BOM.
Moleskine
This one was a grinder. As much mental as it was physical to get through all of the rounds/reps. Definitely left with less skin. “Don’t do this again” was by far my favorite quote of the morning (Chelms). A news truck really did show up. Was it for us? YHC likes to think so. It was a real honor to lead at Centurion for the first time. Thank you for the opportunity.
Extra credit for pre-workout Pax: Chelms, Abacus, Hops, Semi Gloss, Purple Haze and Jamboree.
Announcements
2nd F and Bradshaw Social House in Ballantyne @ 8:30 tonight.
Brew Ruck – Tomorrow morning @ 10:15. Starts at Woodlawn Light Rail station and stops at a few breweries. See Mighty Mite for details.
4th Annual A51 Christmas Party. 12/12/15.
Register for Joe Davis Memorial Resolution Run. 1/9/16.
YHC has a mostly love and slight hate relationship for 60 cent Thursday wing night at the joint around the corner. Bowels may be kind or revolt in the gloom. After exiting the Jeep YHC got slammed with the need to visit the Marathon station with great urgency. Fire Hazard called upon to run the group down that way to link up after a visit with Mr. Brown. Explosive, swift relief allowed the Q to get back to the corner to assume the Q. Probably TMI, but accurate chronicling is one important goal of a good backblast. 9 men set off to get some work done.
Thang
Mosey down Conlan Circle. Left on Brixham Hill to the Bull Ring. Circle up near entrance.
COP
SSH x 10 IC
Merkin x 10 IC. Low plank.
Alternating Leg Raises x 15 IC
Bull Ring Laps
1: 20 Jump Squat. Fast mosey pace around Bull Ring. 20 Jump Squat. Plank series.
2: 10 Burpee. AYG pace around Bull Ring. 10 Burpee. Plank series. Exit Bull ring. Left on Bally Corporate. Stop at parking lot below Lance building.
Bally Corp Hill Repeats
1: 20 Jump Squat. Fast mosey pace up hill to bridge. 20 Jump Squat. Fast mosey back down. 20 Jump Squat. Plank series.
2: 10 Burpee. AYG up hill to bridge. 10 Burpee. AYG back down hill. 10 Burpee.
Mary: Flutter x 10 IC/Hold/Dolly x 10 IC/Hold/Heels to Heaven x 10 IC/Hold
Exit lot left. Left onto exercise trail to Loch Ness. Chair plank to regroup.
Loch Ness Loops
1: Fast mosey pace around Loch Ness with stops at both corporate patios for 20 Derkin and 20 Dips.
2: Repeat at AYG
Exit into hotel parking lot and continue across Brixham to Conlan Circle. Up Conlan Circle. Cross Ballantyne Commons Parkway. Continue to Parking Deck. Plank series to regroup.
AYG to top. Mary: LBC x 10 IC/Hold/Protractor with 3 ten counts from the pax. Brushback had to remember how to count backwards from ten. Pax made sure he knew what numbers came next.
Mosey back down the decks to street level. Merkin x 20 IC.
AYG to top. Plank series to regroup.
Mosey back down to street level and exit deck. Continue across Ballantyne Commons Pkwy down Conlan. Crazy Ivan into long parking lot off Conlan Circle. Continue mosey to medical building. AYG up the hill and back to the launch lot.
COT
Moleskin
A few cars pulled into the parking lot during COP. Doors opened and several men began getting out and gearing up to build something. Latin music played loudly. Sweet tunes for our COP. Strong group today that clipped 5.14 miles per the Garmin with a bunch of strength and core exercises mixed in. Felt pretty good to YHC. Kotters to Mic Check. Same to Brushback who has been on a slight running hiatus. Really enjoyed this workout with this group. Thanks for the opportunity to lead. Great work today. T-claps to Frehley’s for the takeout prayer.
Announcements
Joe Davis Memorial Resolution Run. 01/09/2015. Great race to remember Rock Thrill’s brother, Joe, who died of an accidental overdose. Proceeds to Keystone Substance Abuse Services in Rock Hill, SC. Get more information and register HERE
4th Annual A51 Christmas Party. 12/12/2015. Preblast found HERE
The Pax were guinea pigs for my first time being QIC anywhere, and The Valley at Huntingtowne Farms gave me plenty to work with. We used the hills, the picnic tables, the trailer classroom deckware, wood trails, etc. We a lot of 11 repetitions of the exercises in commemoration of Veterans Day. It’s the day after, but at dark 30, it’s still Veterans Day in Hawaii!
COP
11 (4ct) – overhead arm claps
11 (4ct) – mountain climbers
11 (4ct) – squats
11 (4ct) – Ballerinas
11 (4ct) – Merkins
Mosey to picnic tables:
11 (4ct) – Dips
11 (4ct) – Step ups
11 (4ct) – Derkins
Mosey to Intersection at top of the Valley – Circle Merkins, 3 Merkins at 12, 3, 6, and 9 o’clock.
Mosey to Farm Hill – Bent Jacob’s Ladder – 11x up/down hill (not up and back) – squats at bottom, Merkins at speed bump moving up in increments of one each time until 11.
Started the top, so 11th finished at the bottom.
Made our way back up the monstrous hill playing Catch Me If You Can, partners of 3, two buddy carry, the third did 5 burpees, then ran to catch the other two partners, and rotate until you reach the top.
Mosey back to the elementary school (disappointing many I’m sure running past our LP) and shimmed and lunged our way through the deckware of all the trailers.
Mosey to the trail loop in the woods, 60 sec tree squat at the bottom, and back to the top (thankfully no twisted ankles on roots, in the dark!).
Finished out strong.
Announcements:
Talk about doing a service project for Huntingtowne Farms Elementary in the Spring.
Sorry this took so long to get to you GOP.
See you next week, Lord willing!
Godspeed
Q: What do Dragons, Cockroaches, Indians, Scorpions and Bobby Hurley have in common?
A: They all were exercises at Overdrive today.
The THANG:
Off to an awkward start and all the diligent planning was going to quickly become a day of audibles!
Disclaimer given—i mean just look at me in the center and you can tell I am not a professional!
Imperial Squat Walker x 30—Scapped and replaced with Imperial Walkers
Mountain Climbers x 30 –each leg
Arm circles x 50 (civilian count)
Mosey to hill for instructions
AYG to buses for Cheese Weave
Karaoke left, right, sprint
Bobby Hurley- Shuffle left, right, sprint
Plank for 6’s—
scrapped due to buses departing quickly (did not want PAX to become UCPS speedbumps)
2 line Indian Run to Shiloh SunValley elementary parking lot
(1 fast line and 1 not as fast line)
Fast guys added a full lap around the parking lot
Partner up –GRAB A LINE –Plank walk 3 lines
5 wide hand clap merkins, 10 LBC then walk
5 diamond hand clap merkins, 10 LBC then walk
5 wide hand clap merkins, 10 LBC then recover
2 line Indian Run to SVMS parking lot pass the buses
(1 fast line with restrictor plates) not enough rock piles nearby
Peoples Chair
Pass the rock w/overhead presess to the left and back to the right
1x, 2x, 4x, 6x—done!
4 Stations
BTTW walk down the wall- to the 2nd window if you can
Overhead Kettle Bell Presses x25
Jump rope x 50
Dragon Walk / Lunge Walk through blocks
Rinse and repeat x2
Scorpion Dry Docks x 15 x 25 Mosey to the front parking lot
8’s on the corners became 8 signs of Suicide
(7 alt shoulder touch merkins–1 LBC)-(1 merkin-7LBC)
suicide run to each of the 8 parking signs as markers
Mary to finish time out
Dying Cockroach x 15
Pretzel Crunch x 15
Moleskin:
Some where along the way we grew from 8 PAX to 9 with the addition of Spielberg who decided to show up in time to watch the credits roll! To his defense, we shortened the COP and sprinted off into the darkness to race the departure of the buses and not a shoe print or a stinky sweat trail to follow thanks to the bus fumes!
Great work by everyone today! Lamont showing some speed with the fast Indian run and the Suicides. Hairband pushing the knee each week and getting stronger everyday. Not a lot of mumblechatter today, maybe the PAX were trying to catch their breath or just quietly questioning my directions while I was trying to catch my breath and call a few audibles!
Announcements:
Thanksgiving Turkey Bowl, 7 on 7 flag football- sorry I can’t find the details!
Joe Davis Memorial Resolution Run: 01/09/2016. This race is a memorial run for Joe Davis, brother of Rock Thrill, who died of an accidental overdose. Proceeds benefit Keystone Substance Abuse Services in Rock Hill, SC. Information and registration http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/
Area 51 Christmas party 12/12/2015 at Sardis Swim and Raquet Club. Geraldo is Q. More information to follow. Please note we will again collect donations of non-perishables for the Calvary Church Food Pantry at the party. Specific needs will be communicated the week before the party. Put it on your calendars now men. http://f3nation.com/2015/11/11/4th-annual-area-51-christmas-party/
Thanks to Glass Joe for taking us out in prayer today!
Two kettlebells, that is. YHC has missed a lot of Meathead workouts lately (travel, fartsacking, early school drop offs, etc.), so felt the need for some doubles. Apologies to the PAX that had to suffer through it.
DISCLAIMER GIVEN (YHC usually forgets, so I wanted to point this out for legal purposes)
WARM UP:
THANG:
Partner up by KB size, common interests, similar hygienic standards, etc. Each partnership must complete the called number of reps of each exercise. Partner 1 works while Partner 2 dreads his turn. Flapjack until complete.
COT – thanks to Smokey for the take out.
ANNOUNCEMENTS:
MOLESKINE:
As is YHC’s custom, this workout is a complete rip-off of a previous workout I “enjoyed.” TR led it several months ago and it seemed about time to bring it back. I was also traveling last week and busy this week, so plagiarism seemed better than the other options (i.e., pretending I wasn’t the Q, fartsacking, etc.). I don’t think there was too much overlap in the PAX list, so hopefully no one minded. When TR led, we did another 50 snatches and 20 swings, but we ran out of time this morning. I don’t think anyone minded.
Strong work by all partnerships today.
Thanks to our humble (and well-slept) site Qs, Brown and High Tide, for giving YHC the opportunity to lead the PAX this morning. It’s always an honor to work out with the solid crew at Meathead. I hope to see some of you join us down at Foxhole on Mondays. I know Turkey Leg needs another day of weights since he’s Fast Twitching on Tuesdays. Full disclosure: you will probably do some running at Foxhole.
Posted on behalf of Bucky
The Thang:
20 welcomed dry, cool morning at Rebel Yell.
Disclaimer Given
COP: SS Hop, Mtn Climb, Merkin, Squat, Imperial Walk.
Mosey to Apricot Lane
WarmupLines- ButtKick, HighKnee, Crossover, Carioca, Bounding, Slides, Backpedal, Sprint 75%, Sprint 100%.
To the Murderhorn
Rock Pile-grab a rock, cadence count 15 curls, 15 triceps, 15 squats (2 rounds).
Ran back up Murderhorn doing 20 Broad Jumps and 30 Wide Merkins along the way.
Near Launch spot had to call an audible at the line (we would have destroyed the grass hill and our shoes due to mud). Instead Everyone from Group1 and Group2 needed to catch a pass from QBs – all others Bear Crawl away and run back until all caught a pass. Second round all did ab Freddy Mercurys until all completions.
Ran out of timeouts so couldn’t quite get to other plans, but a solid effort that should pay dividends for upcoming games.
Moleskin:
Panther fans gloated, handling the V over the Pack with class. Packer fans put their heads down and got back to work, knowing it’s a long season and a lot can still happen. Crisp route running and ball security were emphasized. Two footballs circulated the pax throughout the workout, and came into play in the 4th quarter.
Welcome to FNG- Jamz (Okletey Wilson-Tei)
Thank you to Go Daddy for taking us out.
Announcements:
Holiday Party sign up coming soon.
Backbreaker is looking for volunteers to assist with their Thanksgiving drive. They will be providing Thanksgiving meals to families in need. Please see him if you can assist/volunteer.
Honey Bee took the week off. Something about a little run on Saturday that he wanted to rest his legs. I decided to try to find new terrain for us. We have gone East, West and North but never South so that is what we did.
As I waited in the parking lot wondering who would show up since so many are resting for the Thunder Road marathon this Saturday there came a trickle of lights and cars with Mr. Brady being consistent with coming in right as the bell sounded. I am not sure who cuts it closer Mr. Brady or Floor Slapper. A preblast was sent out the night before but Haggis was the only good student that prepared for the quiz today. He arrived with reflector vest and head lamp as requested. Instructions were given and off we went for a mile and a half warm up to the Stonecrest shopping center.
Once we all arrived at the parking lot in Stonecrest we did Brat inspired dynamic warm ups. I heard there was another F3 workout taking place in the same spot but they could not be found at first. Instructions were given and the course was explained. We would run exactly 2.0 miles in a loop through the Thornhill neighborhood. Home to the Murderhorn. The Pax had the choice of one or two loops either being 5.5 or 7.5. The bell sounded and everyone found their own pace.
Mr. Brady, Gomer and YHC arrived on the nose at 6:15 with thirty seconds to spare.
Moleskin: Tried to take us some place new but familiar to Devil’s Turn. The exact 2.0 around Thornhill offered ups and down but not the extreme of Piper Glen. We did get a glimpse of that other F3 group. I think they were doing some stuff on the ground and grunting as we ran by them. They seemed friendly enough. Devil’s Turn is a tough workout to keep the Pax together and I am sure there are some clever ways to do this in the future with this route.
It was fun dodging cars with Mr. Brady. Got to use some fast twitch muscles in certain sections when you had to accelerate to miss the vehicles.
Thanks to everyone that showed up. It is never fun to run alone and conversation makes everything better.
Good luck to everyone doing the half marathon, marathon and The Beast this weekend. Be safe and I hope you get the times you want. Ignore the pain and rely on your training and you will be fine.
Announcements: Sign up for Joe Davis.
Area 51 Christmas party is live. Can we say Christmas in light of all of this Starbucks stuff?
Don’t forget about the Turkey Bowl.
The intent of today’s workout was to be delightfully simple yet tastefully brutal. Here’s what the 6 headed hydra did:
*Run around the baby track 3 times
*Once, regular run
*Once, karaoke
*Once, with butt kickers and high knees
*Head over the the nearest, least muddy football field and partner up.
One partner does an exercise while the other runs backwards across the field and forwards back across. Keep track of your numbers and you should collectively do:
*500 squats
*400 mercans
*300 freddie mercuries
To the playground!
*10 obligatory, good form (lock out your elbows) pull-ups
To the other parking lot!
*lunge walk to the trees, backwards lunge walk back across the lot
Back to our original gathering spot for some peer-led Mary
-Rosalitas
-Protractor
-Dollies
-Look at the cool colors of the sky
-?
-?
Finis
Moleskin:
Today hurt, especially the mercans. I’m fairly certain Good Hands was cranking out more than his fair share on our end of the field. Nuke was in pure beast mode with the obligatory pull-ups, good work. Marge can lunge walk perhaps faster than my best mosey.
Running backwards, YHC was a little intimidated by the possibility of collision with Queen. A collision would have ended pretty poorly for YHC, don’t mess with Queen on the run. Finally, who knew Backdraft had such an appreciation for beautiful sunrises (and maybe astronomy)? In all seriousness, it’s those moments when you can look up and enjoy the out of doors we’ve been blessed with that make a beatdown a little more enjoyable.
Announcements:
Turkeybowl at 7AM on Thanksgiving. Check the twitter.
Q slots may be filled through January 1. However, they are available after that. If you haven’t yet, you can/should.
Thanks again for the opportunity to lead and grow.
-D
13 unlucky souls came out for my return to Q at Peak 51. Unlucky, cause you never know with me what might happen. My back wasn’t very happy after Skunkworks this week, but I digress and on we go!
COP
20-SSH
20- Windmills
10- Merkins
At this point I’m a bit fuzzy about COP, but if we did more just take that as your extra #DRP.
Mosey to the track…
In honor of the U.S. Marine Corps which turned 240 years old yesterday, we did the following:
Partner one runs the track, Partner two starts cumulative sets of called exercises.
240-Squats
120-Star Jumps
120-LBC’s
240 120-Lunges
A few stretches to loosen up the old muscles then off to the wall…
Peoples chair with arm raises x25
Feet on the wall merkins x5
Peoples chair with arm raises x30
Feet on the wall merkins x5
Next up is a classic ladder. Perform each exercise the called number, then move up/down the ladders of 2,4,6,8,8,6,4,2
Dips
Merkins
Step Ups
Back to launch point for a bit of Mary and we’re done!
Awesome work by all! As Chum likes to say, another case of the weak leading the strong. Always fun to Q at Peak and try and keep up as I lead.
Thanks Sensei for taking us out and for always being an inspiration.
Announcements:
Area 51 Christmas Party preblast is up:
http://f3nation.com/2015/11/11/4th-annual-area-51-christmas-party/
Joe Davis sign ups are underway:
http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/
Football silliness is coming on Thanksgiving! No Peak 51 workout Thanksgiving!!!
Union County has launched Thrive, a boot camp at 5:30 on Tuesdays at Chestnut Square Park, about 5-10 minutes from Matthews right off Hwy 74. Happy and Turnpike are Site Q’s.
Thanks for letting me lead, it’s always an honor and thanks to all our veterans both Marines and otherwise for your service. We are free because of you!
With respect.
DT