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
I have the Q tomorrow for Devil’s Turn. We are going to explore new territory for Devil’s Turn but old stomping grounds for some of us. The plan is to leave at 5:15 sharp. No waiting on stragglers (Mr. Brady). We are going to go south on Rea towards I 485. We will do a warm run to the I 485 overpass. We will do some quick Brat inspired stretches and to the main event.
Since Strawberry made a vail challenge we are going to accept. We are going to do a couple of flybys to keep them honest. The route is simple. Turn into Stonecrest shopping center and take a left on Elmstone Dr out to Ballantyne Commons. You run down to the Thornhill entrance on Ballantyne Commons which is Meadow View Run. Proceed through Thornhill up the Murderhorn back to the Stonecrest entrance where the Chick Fil A is. That is exactly two miles. The faster guys will do two laps and the goal of returning to the AO by 6:10ish. You go back the way you came down Rea.
Bring your vest and lamp if you have one.
Apologies for the late post.
After a solid rain for most of the night before, actually most of the two weeks before YHC thought we would hit the parking deck. Also right before the workout Frehleys had threatened rebellion if we got wet (this is F3 Frehleys and not some other type of workout that I cannot mention).
Disclaimer given and to start the proceedings we did 5 burpees in the car park, which received a little mumble charter.
Then we moseyed off in the gloom to the basement of the parking deck in Ballantyne Village.
The idea of the work out was to do 100 reqs (25 on each level – four levels in total and four time up) on the way to the top and jog back down.
The first set was a warm up, which included 25 mountain climbers, 25 merkins, 25 imperial walkers and 25 squats on the way to the top of the deck. Hold Plank at the top for the six and mosey back down to the basement. Hold peoples chair for next set of instructions in the basement.
The second set included 25 merkins, 25 diamond merkins, 25 wide arm merkins and 25 hand release merkins. At the top hold Plank. There was an attempt to a 6inch plank but the Q called it quits after a three count, give my arms were about to fall off. Mosey back down to the basement and hold peoples chair for next set of instructions in the basement.
Third set included 25 donkey kicks, 25 Carolina dry docks, 25 donkey kicks and 25 more Carolina dry docks. Hold Carolina dry dock plank for the six. Mosey back down to the basement. Hold peoples chair for next set of instructions in the basement.
Forth set included 25 squats, 25 sumo (jump) squats, 25 squats and 25 more sumo squats. Hold the air chair at the top for the six, time running out so take the stairs back down and headed for home.
With two mins to spear and the ground wet it was time to hold plank until 6:15am.
This was a solid workout and not much of a six to speak of, very fit group this morning. Very much enjoyed the lead.
Announcements:
Boys night out the Friday at Bradshaws. Starts 8:30pm – See Tuck if you have questions.
What: 4th Annual Area 51 Christmas Party
When: Saturday, December 12th from 6pm-10pm
Where: Sardis Swim & Racquet Club | 7400 Thermal Road Charlotte, NC 28211
Cost: $25 per single. $45 per couple. Cost includes dinner, dessert, space rental, and Christmas Cheer. Non-Alcoholic beverages will be available but please BYOB Beer and Wine Only. Ice will be available but we recommend bringing your Beer or Wine in your own coolers as they will not be provided at the venue.
Registration is now CLOSED. Thank you to everyone who did register as we have 82 people coming!!!
Additional Info:
Charity Update:
While want to make sure this event is fun, but also more than about us. We we request that every attendee bring donations to support the Calvary Church Food Pantry.
Calvary Food Pantry needs are available in the pre-blast here: http://f3nation.com/2015/11/30/calvary-food-pantry-donations-at-a51-christmas-party-12122015/
This is a special time of the year and a great 2nd F opportunity for the PAX from across the region to gather outside of a CSAUP event. We’re really looking forward to seeing you and please let me know if you have any questions.
Aye!
Geraldo
Freedom lies in being bold–Robert Frost
100 men exercised the freedom afforded to them by the bold veterans of our great country by gathering at Anvil for an F3 workout. Thank you to Squid, Radar, 777, and Apache, for your service. Pre-work included a run Q’d by Mr. Bean, a group of ruckers, and 11’s Q’d by Snowflake. The group came together and did the following:
Short mosey to circle up for COP
SSH x 10 IC
Merkin x 15 IC
Count off by 4s. Number corresponds with the 4 QIC’s: Purple Haze, Semi-Gloss, Baracus, and Hops. Find your QIC and follow him to the pain station. Groups rotated through the 4 stations.
COT
Moleskin
T-claps to Frasier for rallying the site-Q’s to get the planning started. T-claps to our workout QIC’s and our pre-work QIC’s. Most importantly, T-claps to our veterans in attendance. If YHC missed a name above, please accept my apology and sound off below. T-claps to Hops for our takeout prayer.
A convergence is a special F3 workout. It was the 9/11/2013 convergence at this very site that set the F3 hook deep in YHC. Great work today men. It was awesome.
Announcements
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 found HERE
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.
In life we are confronted with many things, two of which are responsibilities and circumstances. A perfect example of this is the past weekend. YHC had the responsibility, nay the privilege, of posting ye olde backblast after Qing the mightiest Saturday AO in southern Charlotte. Following the necessary beatdown, a summary was called for yet circumstances of a cranky 2.0, a house full of chores, visiting friends and one of the greatest victories in cardiac cat history were allowed to be a distraction. Thusly we arrive at mid-week and nary a word was written to describe the feats of strength and determination demonstrated by 8 worthy min on this Saturday past. Allow me to remedy said circumstance with a penitent heart and an earnest will.
Some Exposition: Given the all knowing, yet oft mistaken weathermen, had forecast no rain in the early AM I had planned for a field based workout, yet the patter of h20 descending from the heavens as I drove towards the AO required an audible. As such we ended up with something similar to a choose your own adventure book, Flipper Q style… A bit messy to say the least.
The Thang:
Mosey from the cars at the crack of 7 to make a COP down near the rock pile
Imperial Walker X20
Peter Parker X20 Hold plank, 10 seconds in 6 inches
Parker Peter X 20 Hold Plank, 10 seconds in 6 inches
Mtn Climber X15 Hold Plank, 10 seconds in 6 inches
Recover
Grab a manly rock and head down towards the main entrance while doing curls with the rock in cadence
Pause at the mid way point and count off in 2s, 1s did up-down suicides (dropping to the ground every time you change directions) whiles 2s planked, flapjack
As the rain began we proceeded to the back wall of the shelter, over head pressing our rocks as we went. 1s held chair and completed overhead presses while 2s completed balls-to-the-wall pushups, flapjack.
Mosey half way down the balance of the distance to the main entrance, place the rocks around the road sign then proceed to the very front lot. Inch worm suicide commenced, walking hands out to high plank then jumping feet up to meet your hands. At the turn around mosey back to start then resume inching. This was met with some grumbling and the worst form in the west, but it was done as we continued to saturate from the increasing rainfall.
In a single file the pax proceeded in indian run, then backpedal, then grapevine until we reached the parking lot adjacent to north face. Here we completed wind-sprints of the same styles (forward, backward and side to side) holding plank against the curb in between. Once again with the same rotation of running methods we headed towards our rocks, stopping just short to hear from our old buddy Jack Webb X 7
Once we reached our little rock pile, it was catch me if you can with merkins to return them to the big rock pile, this had to happen twice of course due to the count of granite chunks so all we got back to the littler pile and then catch me if you can again with jump squats.
A bit of a run back to the cars and some merry to wrap the morning. It was hard to tell the rain from the sweat when we finished but the pain was real and YHC was grateful to have doled it out so copiously.
Moleskin:
It was fun to try and come up with an interesting workout on the fly as I did not wish to destroy the fine fields of Calvary in the soaking rain. Some will say it wasn’t so interesting and they may be right, my creative process requires what you would call deliberation. On a morning where many Pax may have stayed abed, I was encouraged to see 9, a goodly number. I was even more impressed as they railed into the storm in a Lt. Dan-like performance of weather defiance and nary a word was said in complaint. The only failure of the day was YHCs forgetfulness to post these words, an oversight which I’ve now laid to rest, albeit a half week in the arrears.
8 2nd F’ers exploded out of the fartsack to improve themselves and their buddies. This is what they did –
My Buddy and Me http://youtu.be/OdximU6Ao00
Partner up. Run the AYG mile to HT (Right onto Rea; run to HT; loop the first pillar; back to OP).
With your partner (never leave him behind/ahead/too far to the side) –
– Run to the playground and do 10 pull-ups and 30 dips on the Buddy Bench
– Run to Concession Stand and do 20 squats and 20 incline diamond merkin
– Run to the Field and do 30 Russian Twists and 10 dumbocrats (the pax discovers that the field is quite sodden)
– Run through the woods and to the top of Foxworth hill and do 10 partner derkins and 30 Flutters (numerous pax complain of flooding and looming threat of injury)
Run back to field, concession stand, and playground and do exercises. AUDIBLE REQUESTED, APPROVED – run back up Windyrush to buddy bench playground. Field and Foxworth replaced with front ends of school. That is 1 round.
Complete as many rounds as possible until 6:05. Run the mile to HT and back.
NMM
This one went sideways pretty quickly. Being the professionalish, non-certified workout leader that I am, and with the help of such experienced, talented, vocal participants, we managed to negotiate a settlement that kept everyone “happy” while still adhering to the high standards for which SOFAWIB is so well known.
All four groups got three-ish rounds in. Call it 3.85 rounds to match the 3.85 miles of mileage on my power ranger watch. 30 pull-ups, 90 dips, 60 squats, 60 incline merkins, 30 dumbocrats, 90 twists.
Fun fact, the kid in the commercial referenced above is actually Daisy*
Statistics of Note
Did Sundancer Spill Merlot? Nope. Ickey Shuffle does a great impression though.
Was Kirk Injured? Not that I could tell. Then again, I barely saw him. #fleshanchor
Did Iron Mike have a shirt on? Yes, unfortunately.
Is One Eye still strong/fast (“stroast”)? Heavens yes. Infuriatingly so.
Did Swiper perform some kind of Q-jack maneuver? Yes. YHC is nothing if not an effective time manager. Do not try to out-alpha the sofa-ther, birthday boy. And no, we are not renaming this workout.
Announcements
Veterans’s Day convergence tomorrow at Calvary 0530.
1stF: Good luck to all pax running the Thunder Road marathon, and to Ickey Shuffle running the Spartan Beast this weekend.
2ndF: Go use the F3 LinkedIn group to establish or strengthen your professional network. Also, keep an eye out for #F3Whetstone for Mentor/Mentee opportunities.
Also, keep an eye out for pax collecting frozen turkeys for #MIP. Goal is 100 turkeys by Saturday.
3rdF: Rally Point every Monday at Rea Road Dunkin’ Donuts. And reach out to Simba (@Simba_F3) to learn more about his “Christianity Explored” group.
Thanks to Evan Taylor for the takeout and pointing us in the right direction for the day. Welcome to hate, and thank you for being the loudest voice both for and during SOFAWIB.
And thanks to all of you for electing to make SOFAWIB your workout of choice every Tuesday.
*Might not be true. May actually be Bushwood.