CT being the solid guy he is decided to take the trip down to Columbia with supplies and meet up with other F3 brothers to help the community, with that decision he needed a sub so in I came with a 0.0 with a bum knee still.
Hair Band mile and circle up!
COP
Imperial Walkers x 20
Low Slow Squat x 20
Mountain Climbers x 20
6 inches for about 20 seconds
Peter Parkers x 10
Everyone on the line for the following:
Bear crawl to 1st cone (about 25 feet) 10 merkins, bear crawl to 2nd cone (about 33 feet) 20 merkins, bear crawl to island (about 33ft) and 30 merkins.
bear crawl back and back down in reps, 20 merkins, 10 merkins and plank up to wait for PAX.
Round 2!
Crab walk to 1st cone 10 LBCs, 2nd cone 20 LBCs, 3rd cone 30 LBCs then back and back down the reps.
8 count body builders x 10
On your six!
Freddie Mercury x 20
Flutter x 20
Hand off to Shepherd!
Indian run to the stadium, hop the wall
Line up for the following:
Sprint straightaways jog curves and 10 burpees
Modified Dora
Round 1:
P1 runs straightaway on track
P2 merkins, flapjack until combined 30
R2 same thing but combined 50 LBCs
R3 same with 75 squats combined
Indian run to VSF and on your six!
Deadbug x 20
Dolly x 20
DONE!
Moleskin
Strong work by all this morning! Prayers for our F3 Brothers in Columbia and Glass Joe and DoubleE and our new F3 Anson Brothers as they grow the new region.
Honestly since my knee injury and with Qing this morning, there was much #O2dep for me so chime in on fun/funny things in the comments!
Announcements:
THRIVE launches this week! Tuesday Chestnut Square Park (Carolina Courts) in Indian Trail 5:30am! Come out and support the launch!
Union County is starting to get more guys to up to Q, growth is a good thing.
Hoodie up for his VQ here is how it went:
COP
Hair Band mile
Side Straddle Hops
Imperial Walkers
Low Slow Squat
The Thang!
Mosey to side of school for the following
Run to end of common area, karaoke back, backward run (a GJ favorite) down to end then run back, 5 burpees, 10 incline merkins, 10 dips, 20 step ups x 3 rounds
Mosey to hill & partner up:
P1: Bear crawl up hill, 20 air squats run back
P2: merkins
2 rounds – (My notes from Hoodie are a little different than I remember so chime in with whatever was missed.)
Hand off to Hair Band!
Mosey to the wall for Peoples chair 30 seconds then 20 air presses, recover
Back on wall, 30 air presses, recover
Back on wall, 50 air presses, recover
mosey to covered area for
2 rounds of 20 supine pullups(rows), 20 incline merkins
1 round 10 supine pullups, 20 incline merkins
Done!
COT
Moleskin
Great VQ by Hoodie, he has been a regular for a few months now and stepped up with a solid plan and executed well, we may need to call a foul on his imperial walker cadence but we will let it slide this time. Overall solid work by all!
Announcements
Buy a shirt while you can!
Thrive launch Tuesday 10/13 be there to support Happy & Turnpike!
5 Pax including 1 FNG are better after making the climb at Ascent this morning. VSF planted, the pax were disclaimed and off we went into the gloom.
The Thang
Mosey to other parking for COP:
IC X 15 – SSH, IW, LS Squats and Lateral Lunges
High Knees, Butt Kickers, Kareoke L & R
Main Event
Mosey to Concession Area for circuit Work
Dips X 15, Step Ups X 10 each leg, Derkins X 15, LBC x 15
2 rounds then plank. Rinse and Repeat.
Mosey to the wall
People’s Chair w/ Arm Raise X 25
Donkey Kicks X 10 OYO
Rinse and Repeat
Mosey to Field for Triple Nickel with CDD and HR Merkins
Move to Playground
Circuit Work with 5 Pull Ups, 10 Squats, 15 Merkins. Rinse and Repeat
Back to the field for the following:
Run to other cone and back for the following:
LBCs X 25, Jump Squats X 15, Lunges X 10 each leg, Monkey Humpers X 15, Burpees X 5
Circle up Mary
Sid the Kid X 10 OYO L & R
Clamshells L & R X 15 IC
Side Crunches L & R X 15 IC
Flutter X 15 IC
Rosalita X 15 IC
Dolly X 15 IC
Mosey back to launch point and we got a couple minutes left so head to the wall.
People’s Chair with Air Presses x 25
Balls to the Wall
Finished.
Announcements
*Prayers and serve with and for our Brothers in Columbia.
*Christianity Explored – contact Simba or Purple Haze for more information (date, time, etc.)
*New 3rd F – Mondays – 6:30 Dunkin Donuts at Colony Place.
Good group out there. We got it done just as the rain began. Good to have Sony back from his Honeymoon. Congrats! Marge and Daisy were pushing each other and getting it done. Daisy great job running it in. Snake Oil, welcome to F3 Great job out there. Not only an FNG but he ran in from his house. At one point he did say, he wasn’t sure if he would do that again. Snake Oil could not clearly explain what he does, but it is sales consultation to physician at odd hours. Daisy nailed it with “Snake Oil”.
6 pax and two 2.0’s are still recovering from their mighty feats over the hour we know as Olympus (aka toughest Saturday workout in the Region). While no lightning hit, each left feeling Thunderstruck.
The Thang
COP:
<Thunder, confirmed by lightning detector as 9.9 miles away, caused an audible for a preemptive move to the covered sidewalk>
Main Event – Supersets
Metal Mary:
Done
COT
Announcements:
Naked Moleskine:
Despite accusations that YHC was trying to call down lightning, based on a playlist that included Thunderstruck and Rock You Like a Hurricane, the rain and its associated lightning held off until after the workout. This was certainly an unexpected blessing, after having the lightning preview not 5 minutes into the workout and being able to see the rain just to our west. We’ll take it!
Everyone did a great job pushing it today, including the 2.0’s. Most everyone tried something new, something they haven’t mastered, or perhaps a larger KB. And each left better for it (and spent, if YHC’s personal experience is representative). Speaking of spent, I need a nap – I’ve got football to watch this afternoon!
Aye!
11 men got down to business at Commitment this morning. It went down like this:
Rough start
Settling In. Mosey with pinball for the leaders to the concession area.
Track Work. 400 meters with sprints for the straightaways and burpee broad jumps around the curves.
Stone Work. Mosey to cinderblocks and bricks with lunges on the way (front and backwards). First, cinderblocks, but then bricks for most (except Camacho, Transporter, Red Rocks – I think) who kept the cinderblocks. We did the following but the Q does not remember the counts.
Wet Hill Work. 7-8 times up the big wet hill behind the middle school, with ascending burpees at the top.
Journey Home. Pinball and backwards run back to base, with a few burpees in cadence at punctuated periods. Few burpees in cadence to finish us off.
Moleskin (Written entirely, unedited, by FNG Crisco)
FNG Crisco here, in town for one session only–visiting Ice Nine for the weekend. Never done F3 or anything similar (read: burpees were a painful revelation). The previous night Ice Nine typically downplayed the realities I knew were in store: “We’ll just go out and have some fun,” he said. LIAR!
I’m in decent shape–put in weekly miles on road bike, cardio in gym, push ups, some weights–so was very surprised/ashamed to find myself losing breath while counting… THE JUMPING JACKS. Yeah, the jumping jacks, are you kidding me!, 60 seconds in, a child’s exercise. Well, there were 100 of them. There were 100 of everything at first, I couldn’t believe it–that and the size of the sweat stain I’d left on the asphalt parking lot within minutes.
Quick notes: Heels to Heaven, Bicycle, Russian Twist got me pretty good; laid facedown on ground a few times during planking. Burpees on the track were mental, glad I didn’t eat anything beforehand. Cinderblocks, a terrible idea, respect to those who kept them. Backwards lunges take balance.
But Ice Nine was not lying: it was fun, a lot of fun (this mostly came to me when reflecting in the car heading to breakfast). Of course the work was difficult and Ice Nine was a beast (I don’t care how much he downplays it), but you are a great group of guys–everyone was very friendly and welcoming to an FNG. Busting ass early in the morning in potentially bad weather, it’s better than coffee.
Thank you everyone for the experience and the handle FNG Crisco. Respect! Great to meet you all. I’d join you guys if we lived down here–probably just weekends haha.
Post note: It’s 11:28; as I type this Ice Nine is nodding out in chair in front of cartoons.
Thanks again,
FNG Crisco
9 of El Guapo’s finest men gathered for a plethora of exercises at The Rock. Wait, is that Cottonmouth? It is! Nice collection of regulars, new guys, kotters, the more than famous. Quick disclaimer, then off we went.
Begin a gentle clockwise yog around the church, stopping for some mountain climbers, IW, lunge walks, high knees and various other things on the way back to the rock pile. That’s a half mile by 7:05 if you’re scoring at home.
Select a medium-sized rock. Run a lap around the baseball field fence back to your rock for 25 curls. Repeat with overhead press and tricep extensions. Merkins, CDDs, and planks between laps.
Partner up and choose a larger rock. Catch me if you can around the church – one partner carries the rock, other does 10 merkins and chases, flapjack all the way around back to the rockpile. Ugh. Mary while we regroup and wait on the six.
Slow mosey over to picnic tables. 10 inclines, 10 jump ups, 10 dips. Run around that light post over there and back. Repeat. Over to the hotbox. Right leg on bench, stand up x 10. Left. Right. Left. Mosey to the soccer field. Do an exercise (mostly Mary), sprint to the other goal and back. Repeat about 10 times. AYG to the big white tent (hard to explain), then slow mosey to the cars. Done.
Moleskine
Very nice. Rain started at 7:57. Perfect timing. Fun group of guys this morning – it was great to have Cottonmouth and Lazy Boy back at The Rock. They were beasts on the CMIYC lap. Deadlift was stood up by his FNG recruit, but put in good work on his own. This was Murtaugh’s second post – he worked hard the whole time. Keep coming out – it doesn’t get easier, but you get better. The South African contingent talked a lot about tough guy rugby – apparently toughness is measured by how hard you’re still working at the end. Then Boerewors (I had to look that up) killed it on the last sprint – where was that the rest of the time? Fragile’s (italian pronunciation) otherwise strong effort was called into question when he just quit and stood up halfway through Russian Twists. Bad back? Flipper and Hammer were strong as always leading the way on most of the runs.
No announcements to speak of. Coffee. Mud Run coming up. Etc.
I know it’s late, but we were just building suspense and adding reading material to this day filled with rained out soccer and flag football games. Without further ado.
Posted by Simba on behalf of Marvel
—
19 men ventured into the gloom to endure Hurricane Marvel (downgraded to a Tropical Storm after overexerting himself during the first exercise).
The Thang:
Two trips around the parking lot for high knees, karaoke, and buttkickers, then circle up
SSH x 20
IW x 20
Squats x 20
Merkin x 20
Burpees x 5
Mosey down to the track, partner up
1st partner runs lap #1
2nd partner does exercises: Lunges (10x per leg), Merkins (20x), LBCs (until 1st partner returns)
Flapjack
1st partner runs lap #2
2nd partner does exercises: Squats (20x), CDDs (20x), Dolly (until 1st partner returns)
Flapjack
1st partner runs lap #3
2nd partner does exercises: Jumpsquats (10x), Widearm Merkins (20x), H2H (until 1st partner returns)
Flapjack
Mosey to the baseball bleachers for circuit work:
Dips (20x), Incline Merkins (20x), Step Ups (15x)
Repeato
Repeato
Mosey to the bathrooms and grab some wall
People’s Chair (60 seconds)
People’s Chair with Arm Raises (30x)
Return to the parking lot for Mary
Dolly x 20
LBCs x 20
Protractor w/ degrees set by the PAX (going around the circle with full participation)
Rosalita x 15
Burpees x 5
Marvel-ous Moley:
The group maintained an impressive pace and followed direction well, even in the face of mutinous behavior from certain troublemakers (thinking specifically of Simba’s insubordination during the warmup…turns out his foot was broken).
The men were moving so quickly I had to add in some unplanned wall time to make it to 6:15pm (thanks to Icicle for helping out with the People’s Chair countdown after Sony went into hiding).
A round of Protractor towards the end of the workout proved more interesting than anticipated, with several of the PAX calling out inches instead of degrees…not sure of the conversion rate on that.
This was my VQ and I had a blast…many thanks to the Site Qs (Simba and Fireman Ed) for their pre-workout advice and to the PAX for not mocking me (to my face, anyways). Hope I didn’t embarrass myself too badly out there.
Announcements:
New 3rd F group (‘Rally Point’) meeting at the Dunkin Donuts at Colony Square at 6:30am on Mondays.
Christianity Explored group starting up in the near future. If interested, please contact Simba or Purple Haze.
Columbia was hit badly by the hurricane and is dealing with serious flood issues. Pray that the F3 Columbia group will be able to support / encourage the community, and get involved yourself if possible.
A quick note on things to consider if you are helping out with the Columbia flood cleanup tomorrow.
We will be leaving The Vine at 7:15 to head down to Columbia.
Things to bring if you have them:
Hammers, pry bars, utility knives with extra blades, dry wall saws, hack saws, tree saws, dust mask, safety goggles, gloves, sledge hammers, step ladders.
Also wear long pants and boots if you have them, you will be walking in and around construction debris.
As many cases of water to donate as possible.
I would also bring a cooler of food and drinks for yourself for the day.
There will likely be multiple return trip times and we can coordinate in the AM.
I probably missed a bunch of things, but wanted to get a note out tonight. Sound off in the comments with other thoughts.
-Alf
Big crowd this week with 25 at Fast Twitch for a festival of miles, hills, and merkins
The Thang:
Warmup mosey down Strawberry to Rosecliff for COP:
Continue warmup run down to bottom of Coburn
Merkin ladder: 1 merkin at bottom of hill. run to top of hill, 1 merkin. run back to bottom.
Repeat up to 10
Continue run up to Bevington. 20 merkins oyo. Run down bevington stopping at every speed hump for 5 merkins. Alternate between wide-arm and diamonds
Run back up Bevington to Coburn. 20 merkins oyo
Run out to 51. 20 merkins oyo; mary while waiting
Run up to Davie Park; 20 merkins while waiting.
AYG run back up to Strawberry; loop back for 6.
Mosey back to start point.
Mileage: 6.5
Moleskine:
Announcements:
Joker is still in need of two more volunteers to help with a workout at Alexander Youth Network this Saturday from 4-5PM. If you are interested, or have questions about it, email him directly at shawn.heath@duke-energy.com
Race Saturday morning, for Brain Cancer Research Marshal Park. 8am; http://events.braintumor.org/charlotte-brain-tumor-race/
20 paxs came out for an Epic Q
COP
25 IW – CAD
10 Merkins – CAD
25 Mountain climbers CAD
Something else I can’t remember
The Thing
Mosey/Run to Rain Tree Entrance
Plankorama
Mosey over to the two story shopping center for the BLIMPS
2 groups.
1. Burpees 5
2. Lunges 10
3. Imperial Walkers 15
4. Merkins 20
5. Plank Jack 25
6. Squats 30
Running between each set. Then in reverse back down to Burpee
Run back way to AO.
25 Merkins at first street
20 Squats at the second street
AYG back to the AO
Peoples chair with 100 presses
MAry
Bunch of stuff
COT
Moleskin
YHC was a little nervouse because I had a client dinner on Tuesday and wasn’t sure how it was going to go. We always go either to Davie or some sort of cinderblock thing when I lead. This time I decided to mix it up. That sure blew up in my face. You have to have thick skin if you q at Death Valley, tons of chatter about the length of my shirt and several other words.
Decided to try the blimps out because it wa a good workout that happened at another site. My instruction was a little off and could have been better but I was trying to speak over Busch and Spackler discussing which hair products they use.
Was glad to see the rest of the pax really pushing hard and trying. Thanks for bearing with me. I like to try new things.