One man showed up for a pre… Scratch that Q showed up to run and lost his breath trying to catch Double E ( Bad idea on my part).
Double E I believe did 4 1/2 Miles
Turnpike 3 Miles
So my inspiration for my Q this week was CMPD. For those that do not know I will be taking the CMPD written and physical test next Saturday (prayers greatly appreciated). I figured I would go ahead and time myself for the physical fitness portion of the test and figured the PAX would enjoy as well. Thank you all for embarking on my practice run today!
The Thang:
Hairband Mile
COP
SSH IC X 20
Imperial Walker IC X 20
Mosey to the cones for instructions:
CMPD Training:
2 Cones were placed approximately 100 feet apart. And a third cone placed off to the side. Idea is to have each member of the PAX run 6 laps around the two cones then head over to the third cone and complete 15 Merkins, 15 LBC’S, 20 Step Ups on the Curb. Repeat 15 Merkins, 15 LBC’S, 20 Step ups, and run six more laps then plank when done! May have been too many instructions and I apologize for that but everyone seemed to get it and off we went.
Once completed we move to the side of the school for some station work!
R1
Dips X 20
Step Ups X 20 ( 10 Each Leg)
Squats X 20
Lunge Walk through brick aisle
R2
Carolina Dry Docks X 20
Merkins X 20
LBC’S X 20
Bear Crawl through brick aisle
Plank when done
Mosey to the school buses for a little cheese weave. Once done we cheese weave it back and grab some wall.
Peoples Chair w/ 50 Air Presses
Peoples Chair w/ 30 Air Presses
Peoples Chair w/ 20 Air Presses
Line up for Indian Run to the stadium.
Stairway to 7
Start with 1 Burpee on the ground, at the fist stair 1 Incline Merkin, run up the bleachers 1 Squat at the top run down bleachers repeato until you end with 7 Burpees, 7 Incline Merkins, 7 Squats.
Mosey back to front of middle school!
Double E with some Mary while waiting on the PAX!
Time still left so one more go at the CMPD Training. See the beginning of the BackBlast for details!
Once done time for some Mary
Double E w/ Protractor while the rest of PAX complete the training.
Back to Q for the rest of Mary!
Freddy Mercury IC X 20
Rosalita X 20
The end!
Great job today by all the PAX!
Thank you to the PAX for allowing me to get some training in this morning for my test next week. I would like to say both times I timed myself and killed the time they set as did the rest of the PAX!
Nice to see Kiefer back out today after his first post yesterday!
Hairband continues to get the knee stronger!
Double E was in beast mode as usual. I apologize for showing up late to the run this morning.
Announcement:
Joe David run on January
If you want to order a Union County shirt please get orders in by Friday the latest I believe from what HB said this morning we have 11 shirts on order so we need one more.
Continued prayers for The Count! Won’t go into to much detail not sure if that is something he wants me to do so please just keep him and his family in your prayers!
Thanks to Hairband for taking us out!
If I missed anything chime in below!
Honor leading you gentlemen!
Aye
8 Men showed no fear of Cantore as they posted in the threatening gloom of a Union County Saturday morn. Their Daily Red Pill tasted something like this:
COP In Cadence
SSH x 25
Squats x 20
Merkins x 15
Mosey to first courtyard
Warm up with People’s Chair for 1 minute, then
Donkey Kicks x 20, Burpees x 5, Merkins x 10
Another minute of People’s Chair, then
Donkey Kicks x 30, Burpees x 10, Merkins x 15
Mosey to second courtyard
Box Jumps x 10, Dips x 10, Derkins x 10
Box Jumps x 15, Dips x 15, Derkins x 15
Mosey to big hill for Sevens
1 Squat at bottom, 6 Merkins at top…….
6 Squats at bottom, 1 Merkin at top.
Bear Crawl down to next sidewalk
Mosey across bridge to fields for B.O.M.B.S.
Run out to “cone”, Burpees x 10, run back to start.
Run out to cone, Overhead Press x 15, run back.
Run out to cone, Merkins x 20, run back.
Run out to cone, Big Boy Sit-UPs x 25, run back.
Run out to cone, Squats x 30, run back.
Mosey to Concession stand; Dolly x 25, LBC x 25.
Mosey to underneath bleachers; Incline Rows x 15, Squats x 25.
Meander around back of bleachers looking for an old friend, who is MIA.
Mosey out to far goalpost.
Find old friend Chin Up Bar-
Pax forms half circle around ChinUp Bar in Plank position. One at a time, AMRAP Chin Ups while Pax plank, rejoin Plank circle when done.
All Pax having given best effort, form Indian Run line and run back to Concession Stand.
People’s Chair, some Air Presses to warm up for another old friend.
Mosey to Bridge, Lunge Walk across, mosey to field at Rock Quarry.
Introductions to Jack Webb, and we go up to 10 Merkins/40 Air Presses.
People’s Chair to forget how much your shoulders hurt.
Mosey to front porch.
MOM
LBC x 30
Bicycle x 25
Dolly x 20
Russian Twist x 15
Moleskin
Great to have everybody out, in spite of the April weather. Cantore couldn’t decide if it would be 72 and humid, or pouring rain. Settled for both. Excellent effort by everyone. WWII sit ups in the soaked fields was a treat; glad to see most remembered to bring towels. Always a pleasure to Q this group! YHC couldn’t shake Doc McStuffins or Silicon on the tougher bits; two more beasts ready to take the reigns.
We wish the best to the crew running the Spartan Beast next weekend, won’t be the same #Commitment with you gone. Good Luck and Godspeed men!
Forecast for this morning was only low percent chance of rain. We beat the odds with almost constant rain that varied from light to drenching every few minutes. Unfortunately, we didn’t get so lucky with the cards. Here’s what happened:
Mosey around kiddie track and on second lap add backward-run, side-hops, high-knees back-kick.
COP
15 SSH
10 4-count chest to ground Merkins
15 IW
15 speed skater (R+L=1)
10 LSS
Mosey to playground for the MAIN THANG:
Deal out deck. Each pax calls cards in hand. 10 count before next Pax hand.
Deck of cards including jokers (10-count): Suit is exercise, number = #reps. Ace is 11, faces are ten,
Heart=Spartan Burpie (bonus=Full Burpie)
Diamond = Merkin (bonus=Diamond Merkin)
Club = supine pullup (bonus = pullup)
Spade = dead bug (bonus = there is none)
Mosey to bleachers. Shuffle and re-deal (audible b/c time: play only first 5 cards)
Heart = squats (bonus = jumpsquats)
Diamond = CDD (bonus=feet on first bench of bleachers)
Club = lunge (bonus = sistermarycatherine) R+L=1
Spade = dips
Mosey back to parking lot.
COT
Announcements
Christmas party Dec 12: hold the date
Joe Davis Memorial Run Jan 9: sign up
F3 Gear Store – pre-order by 11/21
Convergence 11/11 @ Anvil (Calvary) @ usual time
Moleskin:
YHC hasn’t Q’d at Ascent in ages, so was happy to bring an old favorite out of the ol’ bag o’ tricks: the card deck. It’s fun to mix things up, and YHC trusts that while the deck may have been a little suspect, the entertainment value was worth the extra ten reps.
The mumblechatter was light as the breathing got heavy: multiple cards of the same suit does lead to some O2 deprivation.
I appreciate the privilege of leading, and look forward to seeing you at a future A51 (or MH) workout soon.
AYE!
9 SOBs embraced the Ballantyne Gloom and started the weekend off right with The Brave.
Veteran crew so abbreviated disclaimer provided and off we went.
Quick Mosey down to Lock Ness for another installment of the Loch Ness Loops.
Complete lack of creativity on YHC’s part, but as substi-Q – it worked pretty well.
This time with a little addition.
The Thang.
Run 1 lap around Loch Ness, and then run an exercise lap with a stop at the first patio for 10 derkins, a stop at the second patio for 10 jump ups, a stop at the picnic tables for 10 dips, then a stop at the parallel bars on the exercise trail for 10 supine pull-ups, then run back to the start of the lap.
Run 2 laps around Loch Ness, and then run an exercise lap with a stop at the first patio for 20 derkins, a stop at the second patio for 20 jump ups, a stop at the picnic tables for 20 dips, then a stop at the parallel bars on the exercise trail for 20 supine pull-ups, then run back to the start of the lap.
Run 3 laps around Loch Ness, and then run an exercise lap with a stop at the first patio for 30 derkins, a stop at the second patio for 30 jump ups, a stop at the picnic tables for 30 dips, then a stop at the parallel bars on the exercise trail for 30 supine pull-ups, then run back to the start of the lap.
Run 4 laps around Loch Ness, and then run an exercise lap with a stop at the first patio for 40 derkins, a stop at the second patio for 40 jump ups, a stop at the picnic tables for 40 dips, then a stop at the parallel bars on the exercise trail on the exercise trail for 40 supine pull-ups, then run back to the start of the lap.
Then start working your way back down the pyramid until time expires.
Arrive back at launch point with enough time for 25 x Flutters in cadence.
Finished.
NMM
Final tally if you made it to the top: 100 derkins, 100 jump-ups, 100 dips and 100 supine pull-ups, and between 4.5 and 5.5 miles. No one made it back to level 3 on the way down, but Fire Hazard and One-Niner were close.
Solid work by everyone out there today. This one hurt and is a grinder, not only on the body but on the mind too. Way to push thru.
And YHC would say he is sorry for the lack of creativity, but YHC did provide a warning via Twitter yesterday and recommended bringing smoke boots which everyone did.
Always a privilege to lead you men around in the gloom pushing ourselves and getting better #ISI.
Thanks for joining YHC.
This one hurt pretty bad so YHC probably missed a lot this am. Shout out below.
Champagne Out.
Announcements:
Turkey Bowl – Grab 7 guys from your favorite AO and be there Thanksgiving morning.
Area 51 Christmas Party – 12/12 – Sardis Swim and Racquet club.
Gladiator Games – Indianland – 12/12 – Think the time is 6:00 to 10:00 – Check with One-Niner or Pebbles.
Joe Davis Run – January 9th. 5K and 10K options – huge F3 turnout supporting Rock Thrill and family. Sign Up.
Pax willing to be leaders needed. The Iron Project is working on supporting new regional workouts that are still Nomads to help get them over the hump and growing toward being a region. As part of that, they are having Dredd and OBT go to the sites and run a workout and participate in a Q School. We are looking for Pax that are ready to step up and being leaders to assist. We need pax willing to travel to these sites to take part in the workout and help lead the Q school. If interested reach-out to MiniMe: gcburdic@hotmail.com, Starfish: drewdixon@gmail.com, or myself Champagne: bdbriggs@gmail.com.
You will be covered for travel, lodging and meals while supporting this effort.
The next one is Richmond 11/21
I’ll grab the rest of the schedule and add to the comments.
If you were at Thrive on Tuesday you experienced part 1, here is part 2…
The Thang
Grab bells and circle up for
COP
Disclaimer given in more detail than usual since we were going to be swinging some heavy balls (except Glass Joe’s hollow gobstoppers as pointed out by HH) and an FNG in the group
Side Straddle Hops x 10
2 handed Kettle Bell swings x 20
By special request of Countertop, 5 Elephant Walks with a 5 second hold on the out stretch.(https://t.co/pDGfId7LCq)
Imperial Walkers x 20
Partner up for catch me if you can
P1 5 merkins
P2 farmer carry bells
flapjack
2x around #HairbandMile loop, when done 50 2 handed kb swings.
Catch me if you can this time with LBC’s when done Sumo/Teabagger squats
Grab bells and partner up to the hill
P1 run to top of hill 5 burrpees and back
P2 KB Curls
Flapjack
Do this until 100 combined curls completed
Round 2:
P1 Run hill, 10 LBCs at top
P2 KB Tricep extensions
Flapjack
Combined to 100
Round 3
P1 Run Hill 5 Merkins
P2 Overhead press
Flapjack
Combined to 150
Circle up
KB snatches, 20 per arm
MOM
Flutter w/ kb press x 20
DONE!
Moleskin
Welcome to FNG Kiefer, I had some O2 dep so don’t remember exactly how we got there, something about the show 24 based on where he lived previously, Jack Bauer, etc. For his first time out he hung in really well, no doubt smoked but strong 1st post! Trying to chase Glass Joe with his hollow bells was a tough task.
Great having Horse out on a Friday, the #Mumblechatter is always strong with that one.
CT is the veteran workhorse, especially when he comes up to me and says “Great beatdown but what happened? Your Tuesday Q was harder.” Well, this one was a little more “pick things up and put them down”, Tuesday had more sprints with bells mixed in so I can see what he is talking about. Between the 2 this was better for FNG Kiefer though.
Great seeing Spielberg and The Count out there #KeepPosting better yet sign up to Q more!
Announcements
If you don’t have a Union County shirt yet I think we only need one more to get the order complete, of course you can order more than one. Only 1 week left so get off the fence and place your order! http://f3.mudgear.com/collections/newest/products/f3-union-county-pre-order
Joe Davis Run is coming up
Turkey Bowl flag football – See Spielberg for details.
Thanks for the honor to lead!
AYE!
Hair Band
10 Mountain Goats gathered in the warm and misty gloom of South Charlotte/Raintree for another installment of F3 Mountain Goat fun. After disclaiming, we took off for Strawberry Ln for a classic crowd favorite 30-30-1 Intervals. This is how it went down:
1. Warm-up jog down Strawberry Ln to gravel road and back. Stop at speed hump for stretching, and then starting point for intervals.
2. The intervals were as follows
1 Set =
:30-sec run at I-pace, recovery jog back to start
:30-sec run at I-pace, recovery jog back to start
1:00-minute run at I-pace, recovery jog back to start
We did 5 Sets
3. Fake cool-down back down Strawberry Ln for finale of 2:00 I-pace run back to SCMS. Recover jog into parking lot.
4. Final Stretching as demonstrated by Tiger Rag
DONE! We covered approx. 5.1 miles! Awesome job!
Moleskin
Great job once again on what I consider to be a tough workout. This is definitely a workout you wouldn’t probably do on your own, but well worth it when you’re done!
You guys keep getting faster and stronger! Booyah was right with Sensei and I for the majority of the intervals! Booyah is coming off a strong finish at the Charlotte Airport Runway 5K last weekend.
Great to see Kilowatt back after a week off, and sporting a nifty new piece of technology that will vault him into a half or full marathon within the next 2 years for sure!
Nomad joined us about 30-minutes in, and promised to stay after and make-up any missed intervals! He is preparing for his first Spartan Race next week… strong, brother!
Of course, Retread, Sony, Stay Puft and Sensei always bring it solid! And honored as always to have CEO Tiger Rag join us, plus special guest, AKA the fastest guy in Area 51, Frasier!
Be sure to use the pace calculator to get an idea of how fast you should be running these intervals. We will likely return to the track next week and utilize the iPad stopwatches that can help you “dial-in” the pace that is ideal for your running level. http://runsmartproject.com/calculator/#modRep
Thanks to Stay Puft for the prayer out!
Announcements
1. Joe Davis Run 5k or 10k – Jan 9…. everyone in Mountain Goat is pre-qualified! Get signed up!
2. Turkey Bowl – Thursday Thanksgiving. Let Slim Fast or Strange Brew know if you are here and want to be on a team.
3. Convergence at Anvil next Wednesday 5:30 for Veteran’s Day
4. Brew Ruck on Saturday Nov 14… see pre-blast from Dora
5. F3 Area 51 Christmas Party on Saturday 12/12. Look for sign-ups soon.
YHC’s last Q at Centurion was 9/25/2015. We utilized BLIMPS. Chelms called YHC out and stated clearly via tweet that BLIMPS was no Bermuda Triangle. A sharpening tool utilized by the veteran site-Q. Challenge accepted. This workout is the first that YHC has pre-run since the VQ at Day Zero with Tiger Rag as co-Q. Ran this one with Dory and Sacagawea a few weeks before the Mud Run and stopped by CCHS yesterday to firm up the details. 25 pax and 1 FNG set out to complete the Redemption workout. It shook out as follows:
Mosey out of the lot and up Little Ave. Right on McMahon. Right on 51. Right back onto campus to the parking deck. Continue up to the top using short ramps.
COP
SSH x 10 IC
Merkin x 10 IC. Drop from high to low plank (elbows)
Alternating Leg Raises x 15 IC. Back to high plank.
MC x 15 IC
Redemption Set
Start from the top of deck at Level 4 on side nearest main building.
10 Squat
Descend stairs to street level. 5 Burpees. Run left around the perimeter of the football field.
Stop at far corner. 5 Burpees. Continue around perimeter. Stop at Cougar entrance to football field.
20 merkins. Bear crawl from Cougar entrance to crosswalk (approx 50 feet). Continue into parking deck.
AYG to launch point at level 4. Full decks rather than half-deck option. Repeat x 2. Approx 2 mile total.
Mary to regroup: Flutter x 15 IC/LBC x 15. Plank-o-rama with 10 count holds: RAH/RLH/swap/6 inches/RLH/LLH. Smurf Jack x 15. Mosey to the lowest level of deck.
Plank Start Sprints
Start in various plank positions. AYG to specified point at GO.
1: Half deck
2: Half deck
3: Full level
4: Full level
5: To the top where we launched the previous set.
YHC took opportunities in plank to share information about F3 with our FNG and the rest of the pax. F3 is Fitness, Fellowship, and Faith. Snowflake, upon request, shared the F3 vision: to invigorate male leadership in the community through small workout groups. Forced to mention accountability when one of our pax took the stairs rather than run the 3rd sprint.
Mary at level 4: Dolly x 15 IC/Hold/Protractor/Freddie Mercury x 15 IC.
Merkin x 20 IC
Run down stairs of deck and back to launch lot for COT
Moleskin
T-claps to Chelms for issuing the challenge that inspired today’s workout. Iron sharpens iron as one man sharpens another. T-claps to our FNG, Mildew, great to have you join us today and YHC is certain he will be back. T-claps to Headhunter for coming back out after his first post Wednesday at Anvil for a Lobsta Roll beatdown. Awesome to have Gummy come out and support his 2nd post. And it is awesome to have Gummy’s humor accompany him to the workout. As we ran past the assisted living facility on Little Avenue, Gummy asked Chelms when he was moving in. Chatter then moved to amenities within the vicinity and how nice life will be in the elder years. Too many pax to call out for strong performance. All worked hard and pushed through 45. Garmin read 3.25 miles. T-claps to Hops for the takeout prayer.
Yesterday was YHC’s 39th birthday. Reflected on how far I have come physically since starting F3 April 11, 2013 at Centurion. Truly thankful for that. Even more thankful for the friends I have made and the time spent with men who inspire and invigorate me to be a better man. Inspire me to do more for those around me. Thank you men of F3. Iron sharpens iron as one man sharpens another. Aye
Announcements
Keep our F3 men on mission trips in your prayers. 2 groups out of the country right now.
Joe Davis Memorial Resolution Run. 01/09/2015. 5K and 10K options. Information and registration found HERE
12/12/2015 A51 Christmas party. Sardis Swim and Racquet Club. Geraldo is Q.
Mentoring opportunity at AG Middle School. Chelms can provide further information. Thursday afternoons. They need more men.
At 5:25 the parking lot was filling up nicely. At 5:28 it was getting almost out of hand. 5:29 the disclaimer was given (2 FNG’s) and a disappointed look across all the PAX when I let them know there would be no Side Straddle Hops. I’m not even sure if it counts as a workout without them? 5:30 off we went before even more PAX could show up. It’s likely Brady and an 1 or 2 more snuck in the back of the group shortly after. Ended up with a big group of 32 PAX.
Mosey out to the track, which I am pretty sure is made of fluffy clouds and goose down. Thanks to the parents and alumni of Charlotte Christian for their hefty contributions to the schools facilities.
COP – None
The Thang:
Burpees – 5 OYO at the turn by the gate.
Merkins – 5 OYO at next turn
Heels to Heaven – 5 OYO at far turn
Run up Grandma Mt
Squats – 5 OYO
Pull-Ups – 5 OYO
Run to concession stand and down to base of bleachers
Step-Ups – 5 OYO (each leg)
Run Up steps, around concession stand, and down steps on the other side
Dips – 5 OYO
Back to 1st Turn by the gate.
That’s one round. Complete 4 more rounds OYO adding 5 reps to each exercise each round (10, 15, 20, and 25 reps) Modify as needed.
Early finishers started with some planking and then head to the field for 10 yard suicide runs. Join in the suicides as you finish. Pays to be a winner!
Round up and mosey back to launch
Flutters x 25 IC
Moleskine:
This was my first Q at Joust and I was too excited and needed to use as much of the campus as I could. Grandma Mt. was too wet to run down safely so all you got was trips up. Maybe next time we’ll just run down it, but that’s unlikely.
It’s hard to keep tabs on 32 guys running around all over the campus so shout out in the comments with relevant insights.
Skywalker seemed concerned that it would take him until 8:00 to finish the workout. Not sure when he finished, but all pushed hard and were done and ready for the mosey back to the launch by 6:10 or so.
Mr. Brady has some sort of abdominal strain that apparently is OK as long as he sticks to running and Carolina Dry Docks. He seemed to be doing a lot of modifying to CDD’s this morning. Hope it gets better.
Cotton Tail, Brady, Lobster Roll, Header, and Smokey all pushing the pace at the front. Strong work guys. Semi-Gloss also up there most of the time, but heavy modifications on the burpees because he didn’t want to mess up his afternoon round of golf?
Dollywood brought out his younger brother, FNG Cecil (see: Lion Tattoo) and Duct Work brought out his good friend from Houston, FNG Boiler (facilities manager). Both guys visiting from out of town and get woken up at 5am for a beat down!
Thanks to Squid for the send off
-Alf
Announcements
Friday Compass – Arboretum Chik-fil-a – 3rd F
Wednesday’s Aftermath – Book of Romans – Starbucks Piper Glen – 3rd F
Kevlar planning a restart in January
Park on the low side of the parking lot to leave room for the teachers and staff at Charlotte Christian
#F3Swift, not #TaylorSwift
The 11 men of Swift decided on Tuesday AM that the threat of rain and Fall coolness would not deter them from getting after some speed.
The Thang:
Moleskin:
Following our awesome showing at the timed mile last week, we will be returning to the 30-30-1 intervals on Strawberry Ln. The program will be simple:
1. Warm-up/Stretch
2. :30-sec run at I-pace, recovery jog back to start, :30-sec run at I-pace, recovery jog back to start, 1:00-minute run at I-pace, recovery jog back to start. We’ll do this 5 times.
3. We will do 1 or 2 1-1-2 intervals just to see how the added time will feel.
4. Cool-down/Stretch
Now that most everyone has your timed mile from last week, here is the link to a pace calculator http://runsmartproject.com/calculator/#modRep
Input your mile time (or estimate), and press “Calculate”. Then go to the “Training” tab, and you will see the different paces. Tomorrow we will use the “Interval” pace… or I-pace.
See you in the morning! Slim Fast