*French for shower
We lined up in front of the theatre likes nerds for The Force Awakens, then took off across the strip mall like it was Black Friday. In a failed attempt to lessen our exposure to the rain, we stuck close strip mall awnings and overhangs. Once we got to the far end of the storefronts to a small parking lot any possibility of staying dry evaporated (poetry or irony?).
Disclaimer, blah, blah, blah
COP
IW x 20
Plank jacks x 20
Peter Parker x 20
Partner up for two laps around the cinema. At each corner alternate 10 partner slap merkins and 10 partner upright rows.
Bear crawls to curb w/ 1 derkins and back for a total of 7 lengths
Peoples chair x 40 presses
Crabwalk to curb for 5 dips increasing by 5 for a total of 5 lengths
Peoples chair x 40 presses
Broadjumps to curb for 20 squats for a total of 2 lengths
Peoples chair x 40 presses
50 calf raises OYO
Run back across the strip mall, stopping for 20 supine pullups on shopping the cart rack.
1 round of suicide sprints
Mary
Dolly x 20
Rosalita x 20
Freddy Mercury x 20
Chippy Cross x 20
LBC x 20
Moleskin
Thanks to all who came out to workout in less than optimal conditions. The beauty of F3 is that we show up for each other and the exercise takes care of itself.
Turkey Bowl Flag Football teams are forming now.
Written by gooney posted by Ed
12 Pax got out of the fartsack a little earlier than they would like to enjoy a beatdown that would even make Chunk hurt for the rest of the day. On Sunday, a crippled Simba previewed that “Gooney” would be on Q. I’m going to blame the sparse attendace on the confusion of no one knowing who “Gooney” is. I’m positive it had nothing to do with the late Panthers game…..
Disclaimer was given and admittance of first-time Q-age was presented. I was just hoping they’d take it easy on me. It didn’t take me long to screw up.
The Thang
Mosey around the parking lot with buttkickers and high knees, head down to the baseball fields
– SSH x 20 (yes, I messed up my very first cadence – laughter ensued. I was glad I got it out of the way – lower expectations for the rest of the workout)
– IW x 20
– Hillbillies x 20
– LSS x 20
– Jack Webb
Mosey to the area between the baseball fields and pair up for partner work. First partner would run up the steps to the concession stand, turn toward the track, and then back down the ramp to the fields. Second partner with called exercise:
– Step-Ups x 2 rounds
– Lunges x 2 rounds
– LBC’s x 2 rounds
Thanks to the overachievers who led Plank-o-rama while everyone was finishing their rounds
Mosey up the steps to the parking lot, 4 Pax grab decent-size rocks, as the cinder blocks have gone MIA from SCMS. Time for some Grinders:
– Overhead presses and merkins
– Squats and merkins
– Curls and merkins
– Tricep curls and merkins
Circle up for some Mary:
– American Hammer/Russian Twist x 15
– Heels to Heaven x 15
– Freddie Mercury x 15
– Dolly x 15
– Rosalita x 15
– Protractor
– LBC’s x 40 civilian count
Time
Moleskin
Thanks for letting me lead today. It was an honor. Thank you to some of the Rebel Yell guys who made a point to support me on my VQ – it means a lot. The workout was a little more leg-intensive than I meant it to be, but I figure it’s okay if everyone else is walking around like an old man, too. I’m looking forward to the next one.
Announcements:
– Joe Davis run January 9th – sign up now for early-bird discount
– F3 Christmas party is December 12th (along with every other one I’ve been invited to). Sardis Country Club. Geraldo is Q’ing.
19 for a site Q led beatdown. Shovel Planted, Disclaimer given, No FNG’s
– Mosey to lot next to Firebirds
COP
– Merkins- x15, SSH x20, Mountain Climbers x20, IW x20, Squats x20
– Mosey to The Regal parking lot
– 17’s or 4 Corners: Each corner Merkins & LBC=17. Starting with 1 Merking & 16 LBC. Finish when you get to 16 Merkins & 1 LBC. Finishers go back and finish with the PAX
– Jack Webb Ab’s: Heels to Heaven x1 & LBC x4, Heels to Heaven x2 & LBC x8, up to Heels to Heaven x10 & LBC x40
Over to Strawberry
– Mosey to speed bumps behind shopping center: Karaoke right/left and run backwards between each hump. 10 Merkins at each hump.
– Break up into teams of 3 for grinders. One at top of hill; one across lot at sidewalk; one running in between. 300 LBC / 200 Merkins per team.
That’s turned out to be too easy so we added an additional 200 LBC and 100 Merkins.
– Double time back to cars for finish.
No Moleskin this time.
Annoucements:
– New bible study – DM Simba if interested
– Joe Davis Memorial Run – 1/9/15 – sign up quickly for the early bird special. Sign up regardless to support a F3 brother and a great cause.
– Thanksgiving Day turkey bowl. Get a team together.
With only 59 shopping days to Christmas, 12 PAX dodged the rain to prepare themselves for the hustle and bustle of the holiday season.
The Thang
A quick lap around the parking lot, with high knees, buttkickers, and karaoke, was all we needed to check off the mandatory stretch before the workout. Proceed to workout.
Gather at end of driveway. First two items on Santa’s list—monkey humpers and running with scissors. Run down Strawberry Lane to gravel road and perform 15 MHs. Run back to school driveway and perform 15 R w/ S. Rinse and repeat.
With varying speeds, head to Raintree between Windbluff and Smokerise. Next items on Kris Kringle’s list are merkins and squats. Leg 1—Windbluff to the curve in the road (For Sale sign was marker) and perform 15 squats; back to starting point on Raintree. Leg 2—Smokerise cul-de-sac and peform 15 merkins; back to start. Goal was to complete at least 4 legs (accomplished by all), with the fasties knocking out 6 and the middies completing 5 legs. Gather at starting point for some Mary (LBC, flutter, and Rosalita) for all to finish.
Obligatory double Indian Run back to school. Finished.
NMM
With rain pounding all night and the forecast ominous, YHC was thankful the rain held out for the hour. There wasn’t a really good Plan B.
Hopper, prepping for the Savannah marathon in 2 weeks, almost blows out an ankle on speed bumps. Recovers in time to pick back up on mumble chatter. Best wishes in the marathon.
Once again, Mr. Brady and Turkey Leg are spooky fast, knocking out an extra 2 legs.
The M called during the name-o-rama, dis-enabling the Voice Note feature. Smart Phone/Not-so-smart Q. Luckily, with only 12 PAX, YHC was able to recreate. Whew.
Welcome to Site FNG Booya. Good to run with you this morning. Keep on twitchin’.
The Smokerise/Windbluff combo is a tough one. However, we managed to get in 5.5 to 7.1 miles, depending on how many legs were completed. Solid work by all.
Glad no one got hurt on Indian Run. We dodged cars, potholes, limbs, Santa’s reindeer, and each other as we hustled back to the parking lot like we were headed to Black Friday sales events.
Announcements
None. We were tired.
YHC took us out in prayer.
Thanks, #Cantore! No rain this AM, so great morning for a small group of 5 to hit it hard, and we did, tackling the previously nameless workout of Sundancer.
THANG
Partner up. Everything matters.
Hang a right on Rea and run to the Harris Teeter and WAIT DON’T START RUNNING BACK.
Burpees OYO at the corner of Rea and Colony until the 6 arrives.
Run to the first telephone pole, flip to backwards run to second telephone pole – 10 good form merkins.
Forwards run to the next telephone pole, then backwards run to the next – 10 flutters (per leg).
Run forward, run backward – 7 burpees.
Rinse repeat – forwards/backwards/merkins/flutters/burpees
Mix in a little partner accountability check at each named side street – 10 dumbocrats.
Do it all over again on the way back from 51 to the corner of Rea and Colony.
*All exercises completed and back at OP parking lot in the 45 minutes time allotment.
SOAPBOX
Small group today, which given the weather forecast was not unexpected. We were treated to relatively perfect conditions – cool but not cold without rain. Sidewalks were a little damp, but not really wet. YHC partnered up with One Eye, resulting in a 3ndr (not gonna link it) for Voodoo, Ickey, and Daisy. They didn’t complain. I have no idea how dumbocrats worked – but I’m told they took turns and avoided eye contact. One Eye crossed the tape at 6:14, and my watch literally flipped to 6:15 as I crossed from the sidewalk onto the blacktop. Others came in at 6:18. This is a stupid, brutally effective workout. I need a nap.
Now on to the name. Sundancer created this thing, and it is pretty much Godawful with a capital G. +/- 3.5 miles of running, of which +/- 1 mile is backwards, 100+ burpees, 150+ merkins and flutters (honestly I stopped counting), and more dumbocrats than seem warranted. The naming is an attempt to honor both Sundancer’s “smf”artsack – supposedly recovering from “Hiking the Appalachian Trail” – and my partner One Eye, who was the first to successfully complete it within time (edged me on the run back). For those that may remember the amazing story, María is the name of the mistress of former SC Governor Mark Sanford, and the confluence of someone missing due to “hiking”, being led by One Eye, etc., the name just seems to fit. Plus, thanks to Santana, it’s catchy enough to remember.
Now, what follows is long, Mud Run related, and something that I don’t want to say but feel the need to say. Stop reading and skip to the end if you don’t care.
Part of what I’ve gotten out of F3 is this awareness that we have a responsibility to step into situations when they see something that “isn’t right” and attempt to “make it right”, or at least try to speak the truth in love. We’ve got to reject passivity, which is something that I often attempt to hide as just being laid back, and sometimes step into things that can get a little messy.
There have been several comments and jokes in the days since the Mud Run (#5minutesoff, #colarules, etc.), but they are mostly from folks that weren’t there. I was. There were four F3 teams that finished essentially together. At least two, likely three, of these teams made the same mistake on the poorly marked course, taking a right instead of a left at the creek. One of these teams immediately complained, right after crossing the finish line, and had their time changed because of it. I’m not trying to throw blame at them for doing it as they definitely did lose time due to a poorly marked course. Another team had a chip malfunction, showing a time of +/- 40 minutes as their initial “official” time. They were honest about it being wrong. I have no idea what their true time should be, but I know that the current official time of 51+ minutes is likely not correct. How? The teams went off in order. Team 42 (A51), Team 43 (Cola), Team 44 (Metro), Team 46 (Fort), and Team 48 (Metro) all started within a few minutes of each other. Team 48 was the first to the finish line, followed closely by teams 44, 43, and 42, and they were the last of those teams to start. I do not remember seeing team 46 finish, but if they started on time, they would still be behind team 48. {Full disclosure – I was on team 44 that ran with Metro due to preferences of some teammates, and I’m a site Q for A51. I split time between the two “regions”. I’m proud of the race we ran, but we legitimately lost to Team 48. The other teams raced well also, and probably did lose more time than we did at the creek (we stopped, half went left and half right, then saw other teams coming back and all went left). As other teams that spent far longer going the wrong way in the creek can attest (several teams with fast guys that had 1:10 plus), we all ran the same course with the same minimal, confusing lack of direction at certain places. Team 48 just happened to be the first F3 team to the finish line.} So for what it is worth, which isn’t much, congrats to Team 48 “Biscuit”: EZ Rings, Wolf, Giselle, and Mr. Bo (redundant parenthetical, but it was really great to see my old Sparta buddy Mr. Bo out there. Really have been praying for you, brother! That’s more worthy of celebration).
And finally, I want to put this in the proper context, as it pales in comparison to the awesome sight of seeing guys from Cola and a few from Metro running with the guys from The Mission. That’s of much greater long term significance and worthy of celebration. Great job, men! So if you’re reading this in Charlotte, make some time this fall to head out to Mission I’m Possible, Billingsville, Bulldogs Matter at AG, Church on the Street (another coming up this Sunday, join me), Alexander Youth Network, etc. Go give it away (Mark 10:45).
Kirk
“Who’s [sic] house?” Not Run’s; Bushwood’s, to see if he planned to show up (Wake Up: ticky, tocky, ticky tocky). But 7 others posted for a workout that was tougher than leather. Hard Times, indeed.
WARM UP: Run a half mile toward The Ave., then run a half mile back to the start.
WARM UP Complete. Here We Go
THANG
Pause, regroup for the six. Mosey home.
COT
MOLESKINE
“Cause Calvin Klein’s no friend of mine
Don’t want nobody’s name on my behind
Lee on my legs, sneakers on my feet
D by my side and Jay with the beat”
11 Men found the Covenant Day Campus dry(ish) and cool on this dark dank morning. Turned out to be perfect conditions to punch the clock and get after it for 45 minutes. So that’s what we did.
Warm Up:
SSH x20 IC
20 Two Handed Swings OYO
IW x20 IC
10 Rack Squat with Press Each Side
10 Cleans Each Side
10 Snatch Each Side
Rack-em and mosey to the Fire Lane. Drop your Bells and Run a lap around the Perimeter (approx 1k).
Merkins while we wait
Partner Up with similar bells.
Crusher Combo – P1 performs 10 merkins on the Bell, P2 performs 10 T-Bag Squats FlapJack, 9 Merk, 9 T-Bag, continue to 1.
Sprints and Doubles
P1 Sprints to Rock and Back (Approx 100 yards) P2 Completes Double Bell exercise + 10 Merkins
5 Reps x 3 Rounds Each – with Plankarama Mixed in between called exercise
Exercises were as follows:
Double Swings
Double Alternating Shoulder Press
Double Rack Squat (crowd Pleaser)
Double Cleans
Double High Pull
Time did not allow for mary – finished right at 6:15
Moleskin – The weatherman must have frightened off some of the pax today as we had relatively low numbers at Skunkworks. The goal of the morning was to get in plenty of heavy lifting while keeping the pace up. Initial plan was to use the field for the sprints, but audibled for the fire lane due to smaller crowd – worked out pretty well with only limited dodge & weave during the out and back sprints. There were a few grumbles during the warm-up when we went from Squat Press to Clean to Snatch, but everyone pushed through as we have come to expect from this group. Nearly had to call search and rescue during the perimeter loop as Destiny’s whereabouts were in question. Turns out the savvy veteran took an alternate route and was waiting on the pax at the bells. The pax seemed very comfortable during the double bell sequence this morning – a testament to the effort that has been put in over the last few months. Time definitely flies when you’re having fun as the clock struck 6:15 before we could begin Mary. Your Car Seats are thankful we stayed dry this morning.
Announcement: Joe Davis Run 1/9/16 (5k and 10K options) Discount runs until 10/31
https://joedavisrun.racesonline.com/register
Grateful for Stone Cold taking us out this morning and for the opportunity to lead the men of Skunkworks.
90% chance of rain with cooler temps equated to 100% chance of parking deck workout for 25 SOB’s at Bagpipe. 10% wins the day and we didn’t see a drop. Plan was already set so off we went. Many Bagpipe regulars and some not-so regulars among the pax today.
Thang
Approximately 1/2 mile mosey from the Vine to the top of the closest parking deck. Circle up.
COP
SSH x 15 IC
Quad Combo: High Plank. Merkin x 10 IC/Plank Walk x 10 IC/Plank Jack x 15 IC/MC x 15 IC
Mosey all they way down to the subterranean level of the deck. Chair plank. Line up facing up the incline in 3 waves. Plank start sprints. One incline at a time x 4. 6 inches/RLH, RAH/RLH, 6 inches/LLH, Elbows/RAH/RLH. 3,2,1 count and go for each.
2-Level Triple Nickel
AYG to the top (4 inclines)/5 Jump Squat/AYG back to launch/5 Hand-release burpees/5 repetitions.
Mary to regroup: Flutter x 15 IC/Dolly x 15 IC
Civilian Count Merkin Set
10 each: Regular/Wide arm/Diamond/Offset Left/Offset Right/Regular
AYG to the top of the deck. Mosey back down to pick up outer layers shed for Triple Nickel. Continue mosey out of deck and back to the Vine.
6 MOM
Feet in air all 6 minutes: Flutter x 15 IC/Protractor/Dolly x 15 IC/Protractor/High Dolly x 15 IC/Hold for 2 ten counts/Heels to Heaven x 15 IC/Bicycle x 15 IC/Hold
COT
Moleskin
Awesome to see Madame Tussauds back in action after tearing his calf muscle, Udder off IR, and Rock Thrill off IR. Kotters men. Strong crew at Bagpipe today. Sacagawea owned the Triple Nickel with Dory close behind. Mr. Bean, Hops, Pebbles, Abba pushed hard through all sets today. Solid work from all pax. YHC’s Garmin malfunctioned, but fairly certain we got at least 3.25 total. Much of that uphill at strong pace. Great job today men.
Announcements
SOB winter shirts are available at the Mud Gear store. Getting colder.
Thanksgiving football game. AO vs AO. Wingman has more details.
Joe Davis Memorial Resolution Run early/discounted registration ends this week. Register and details can be found HERE. Date of race is 01/09/2015. 5K and 10K options. This is the 4th annual race. Over $50K raised in first 3 years for Keystone Substance Abuse Services in Rock Hill. It is a great event. Rock Thrill (Chris Davis) is Joe’s brother. He can provide you more information.
Glass Joe decided it would be a good idea to poke the bear yet again! He claimed that it would be a 0.0 kind of workout. Well he soon found out that would not be the case. Oh, and just for some added fun there will be Burpees along the way.
The Thang:
Hairband Mile
COP
SSH x 20 IC
Everyone seemed to be good time to roll!
Let’s Mosey
Line it up for a long Indian Run around the site!
I decided that it was time for the PAX to get to enjoy the fresh air with a nice group run! Stop at the stop sign and do 20 Burpees OYO!
Once done line it up again! We are going back the same way we came. Indian Run back to shovel flag. Upon return 20 Burpees.
Lets Mosey to the Circle of Benches! Plank until all PAX arrive.
So the idea of this next workout was to have all 10 PAX run as well as doing some called exercises. One at a time a PAX member would run to the building across the parking lot while the rest do called exercises. Each man ran while the following 10 Exercises were called.
Merkins x 2
LBC’S
Squats
Flutter
Dolly (Except CT) more on this in a minute.
Burpees x 3
Flutter
So when it was Countertops turn on the run I had called out Burpees as the called exercise. I saw the disappointment on his face and we all saw the what the heck I want more Burpees body language he had. So I decided while the next man ran I would call out Dolly’s for everyone but Countertop. Because he was so upset he would be doing some Burpees.
Once all members of the PAX had there shot to run it was time to mosey.
Mosey we did right to the sand volleyball court.
Bear crawl across the court and do 10 Burpees
Crab Walk back and do 10 more Burpees.
Mosey to the peninsulas.
Round 1:
Sprint to the second peninsula and do 20 LBC’S
Sprint back and do 10 Burpees! I believe this would make just about 100 Burpees for all the PAX.
Round Two:
Same concept except after this first sprint we did 20 Squats. After sprint back we did 20 Carolina Dry Docks
Line it up time for Indian Run back to shovel flag for some Mary
3 MOM
Flutter X 20 IC
Freddy Mercury X 20 IC
Rosalita X 20 IC
Dolly X 20 IC
And we’re done!
Great to see DT out there this morning thanks for coming out brother! Always an honor to have you out in the gloom with us all.
Welcome Fender Bender who made the drive out from Anson County. Great work this morning!
HB glad your knee is continuing to heel and your able to continue to push yourself on those runs.
Always an honor to lead you gentlemen in the gloom!
HB thanks for taking us out!
E
posted by Simba on behalf of Knight Rider
17 brave (or foolish) men posted for a cold 34 degree morning at Base Camp. YHC gave the disclaimer that not only am I not a professional but this was also my first Q and made sure there was fair warning in advance before leading the PAX into the cold and dark unknown.
Mosey ~1/2 mile around campus with a couple repeats of the stairs by the concession stand to regroup before heading to the track.
Partner up with Muggsy Bogues (aka size doesn’t matter) and try to pick someone you don’t know. Almost everyone was able to grab someone they either didn’t know or didn’t know well. YHC explained these partners were purely for encouragement and/or heckling. To be there for each other to motivate (and be motivated by) an unfamiliar face (not that we could see each other’s faces).
COP
SSH x 20 IC, Merkin x 10 IC, LBC (30 seconds OYO), Imperial Walkers x 20 IC, I feel like we did something else in here… not sure what, but I know we didn’t do burpees!
Short interval ladder on the track (50 meters, 75m, 100m, 200m, 100m, 75m, 50m) with various exercises (no burpees) between for recovery. These were run ~75% maximum effort with the last two (75m & 50m) run all out.
YHC had a few objectives when planning this workout… Since I had previously coached track at South Charlotte, I had to make use the track and I also wanted to try to keep the PAX grouped together and not too spread out. At 1am (a few hours before the workout) I was on FB and learned there would be meteor showers so I added another objective… spend time on our 6 to get a chance to see God’s light show.
In the true spirit of keeping this moderate and ‘modifying as needed’ part of the group was given the option to return to the parking lot from the track while the rest split off for a mosey around the baseball field to the bottom of the dirt road hill. YHC introduced the PAX to ‘Hillga’ as the track kids nicknamed her and after a run/sprint to the top everyone was finished just in time.
By the end of the workout we had sprinted 650m on the track, run a little over 2 miles total, completed a decent number of exercises, witnessed 4+ shooting stars and Mars, Jupiter and Venus.
Thank you to those who led the Mary exercises between intervals and great job to everyone for putting on their sprinting shoes (especially Lorax who led almost every sprint) and for making it out!
Announcements… Third F at Dunkin Donuts right after this (not much info was known or given)