Skip: “You guys. You [wiggle] the ball around the infield. You [wiggle] your way down to first. You [wiggle] in and out of the dugout. You know what that makes you? Larry!”
Larry: “[Wiggers]!”
Skip: “[Wiggers]!”
Be a Wiggler! 5:45 am Tuesday – corner of Foxcroft and Rothwood – AAA pace…
** Bull Durham
VSF planted. 13 Saturday fartsack forsakers including 1 FNG set out for an assault on The Rock.
The Thang:
Jog to far lot nearest 51 for COP
IW x 25 IC
H-R Merkin x 15 IC
Low Slow Squat x 25 IC
6-count burpee x 13 IC
Jog to top of NorthFace (NF) where The Rock pax was joined by Dory and the Day Zero (aka the DayZ’s).
Partner up.
Partner 1 runs around pine trees down the hill and up NF. Partner 2 does burpees. Flapjack.
Jog to pavilion near soccer fields.
People’s Chair w/overhead press x 25 IC.
Hand the Q off to Dory. Don’t really remember what he Q’d; may want to check the Day Zero backblast. He handed the Q back to YHC at the top of NF with about 15 minutes to go, and Dory and the DayZ’s headed back to McAlpine Elem.
The Rock pax jogged to the rocks near the ballfield for the following with a rock, rotating the rock one pax to the right for each called exercise.
Overhead press x 15 IC
Goodmorning x 15 IC
Tricep extension x 15 IC
One-legged squat x 8 IC right & x 8 IC left
Mosey to launch lot for 6 MoM
Freddy Mercury x 20 IC
Makthar Ndjiaye x 13 IC
LBC x 25 IC
Knee-up x 8 IC
6-count burpee x 10 IC
COT
Ye Olde Moleskine:
Great work by the Rock pax this morning; and was great to have Dory and the DZ pax join us as well. They covered a lot ground apparently this morning. YHC eschewed the “no burpee” dictate from Gummy & Hopper….tis a silly rule as it’s one of the very best exercises there is. We may have covered 3 miles..no idea as YHC did not wear a Garmin or somesuch.
The pax had a decidedly South African feel to it as our FNG and 2 others originally from Johannesburg joined us this morning. Welcome to Safelite. Hope you’ll keep coming out. It gets easier, but hopefully never easy.
Dory was Q’ing his first workout….probably not a great idea to Q your first workout with Radar in the pax #ruthless #relentless
Good to see Jamboree back out and posting regularly.
Thanks to Iron Horse for taking us out in prayer.
A privilege to Q again at The Rock, A51’s finest AO. Sorry the backblast was late. Gummy heckled me to write it….site Q on his game!
See you fellas soon in the gloom.
11 PAX including 2 FNGs and 1 2.0 embraced the cooler temps for their #DRP at Ascent.
The Thang
COP:
Shortened MARSOC Short Card
Mosey over to the football field for an abbreviated version of the MARSOC Short Card. Perform each exercise, with a run the length of the field every 4 exercises.
People’s Chair (a.k.a. The “Semi-Gloss”)
Mosey over to the school for three rounds of People’s Chair with helpling of air presses (50,50, and then 60)
Jack Webb
In honor of Runstopper we decided to introduce Mr. Webb to our FNGs. Move to the practice football field for Jack Webb, up to 7 and back down the ladder.
YHC noticed we had some time left for sprints. run the length of the practice football field at 50% and return at 100%, Repeato.
Mary:
Moleskin:
Announcements:
8 of us met on the brisk, early morning grounds of Day Zero to start the day off right. Mermaid starts with the disclaimer and then we quickly circle up for 15 merkins in cadence followed by 25 side straddle hops. We take off and mosey to the Rock to meet Hops and fellow Pax at the top of the North Face giving us a 1 mile warm up run. Next thing we know we’re planked at 6″ ready for whatever Hops has to offer. We run the long way back down to the base of North Face, ascend to the peak to knock out 5 berpees on our own then head back around for another lap. After reaching the top again we plank and wait for the six. Quick mosey to the pavilion followed by walls sits and 20 arm presses.
I take over the privilege of Q, head to the benches and knock out 15 jump ups, 15 dips, and 15 derkins followed by a lap around Champs field. We plank back up at the benches with soaked shoes and wait for six. All accounted for we repeat set with 15 jump squats instead of jump ups, run the field and meet back at benches for quick plank work.
A quick mosey to parking lot for a mary of 30 flutters and 20 dollies in cadence.
The pax gather in one line for sprint work from end of parking lot to center light post. First sprint start from 5 merkins on own, second start from on belly w/arms in air, third start from 6″ with 10 count from Radar, last start from 6″ w/right leg high.
Pax heads to North Face and gathers at base. Sprint, run, crawl to the top with 5 berpees on own. Circle back to base of North Face, 5 jump squats, run to top and plank up. Circle up for side straddle hops in cadence. Day Zero leaves The Rock pax and mosey’s back to AO for quick announcements and closing prayer.
Solid workout with great effort from all pax members. Total of 4.96 miles.
6 determined #countrystrong men and 1 freakishly large 2.0 posted for this weeks installment of #F3AnsonCo. 4 Anson guys returning from last week, plus one FNG. The men of Anson like to roll in hot, at the zero hour, and we went from GJ and myself looking awkwardly at each other to a crew of 7 in a couple of mins right before liftoff.
The Thang:
Hairband mile around the parking lot to wait for any stragglers. Couple of false alarms, but we circled up nearby just in case.
COP:
Mosey to base of hill beside football stadium
Set of 7s on the hill, jump squats at the bottom and merkins at the top
Peoples Chair for recovery with air presses X 20 IC
Mosey to baseball field
Repeat X 2, leaders did a 3rd lap to finish with the crew
Mary on the field
Mosey to the practice football field
Suicides to two markers
Next set
Final set
Line up for Jack Webb (more discussion on this later)
1 merkin / 4 air presses – up to 10 merkins and 40 air presses
Mosey to track around football field
AYG 400 around track, leaders circle back to pick up the six
Mosey to parking lot for final Mary
DONE
Moleskine:
I must admit, I was not a happy camper waking up at 5:30 on a Saturday to drive an hour to the other side of nowhere to Q a workout. However, I am really glad that I did. I had a blast out there with the guys, and was really encouraged to see the guys returning from that first awful mess of a workout that conducted in the Wal Mart parking lot.
Glass Joe 2.0 is funny, I don’t care who you are.
Caught a very evil stare from Half Moon during the 1st set of hill work. I though he was going to kill me, but then he vanished behind the building for unknown reasons and came back looking like he had seen a ghost, or the Wadesboro Pope, or something . . .
These boys need some F3 Mudgear Shirts, in Realtree and possibly Mossy Oak. Blaze orange accents would be a nice touch.
Our FNG Fenderbender (I prefer the single word spelling and will now always use it) left a steady trail of junk behind wherever he ran. He was dropping keys, water bottles, phones, pagers, socket wrenches, twinkies, and who knows what else. I wanted to name him Fannypack (also single word spelling) but GJ mentioned that he had a military background, and we always give those guys a break on the nicknames. With a background in auto repair, I had him nailed as Bondo, but he blew it when he enthusiastically told us how much he liked the name. He then tried suggesting some old college nicknames for himself, but we shut him up and went with Fenderbender (single word spelling again – you like it, don’t you).
Made a point to go to some bread-and-butter F3 exercises today so that the Anson guys can begin to learn how to develop their own workouts, using these as the building blocks. #Handoff will be here before you know it, so better be thinking about who is going to run this thing from an organizational and workout standpoint.
During the Jack Webb, I started to give out pretty hard on the 9th set. However, I was angrily baited into set #10 by GJ. Something about this not being “Jane Webb” over and over. I suppose had I called for Dick Webbs instead of Jack Webbs, then that would make sense somehow. You know . . . Dick and Jane, Jack and Jill. Maybe he meant Jill Webbs? Either way, we did the 10 set and it sucked and I may have finished the last two on my knees but I’ll never tell.
Favorite moment of the morning (excepting the bacon, grits, and eggs at the Hub) was after we finished the final set of suicides where we did the burpees. Viper (almost double respect, mind you) gutted out that final set and was finally resting back at the start where we were beginning to plank. OMB was still down the field just getting into the 10 burpees, all by himself. Before I knew it, I saw Viper start to rumble back down the field and I reminded him that I had only called one set of the burpee suicides. He said, “I’m not going for that, I’m going to finish with that man”, or something along those lines. Then he did what he said.
Horsehead
Glad to see everyone out on my first full one-hour Q. It was nice and cold, but at least it was dry (except on the grass). We’re in that time of year when one day we can wear shorts and short sleeves and the next we need pants and long sleeves.
Disclaimer provided and mosey to the lower parking lot. Didn’t realize we’d have to dodge cars at 7am in the bottom parking lot.
COP:
25xSSH
20xIW
20xLow Slow Squat
20xMountain climbers
The Thang:
Mosey off campus to the neighborhood. 5 burpees OYO
Triple Nickel up Karras Commons Rd in the neighborhood. The Triple Nickel was 5xCarolina dry docks at the bottom, 5xmerkins at the top, 5x back and forth.
Planck up
10 Wide arm merkins
Mosey up the hill again
10 Diamond merkins
Mosey around the fire station
10 hand release merkins
Back to campus
Cinder block work – the cinder blocks are back at McKee – did they ever leave? Did someone bring them back or were they found after the brush was cut back?
Circle up with a block. Each PAX calls a block related exercise and then runs around the circle 2x while the group does the exercise. Two times through the group, most variations of cinder block exercises called out. BTW, Google says a cinder block weighs 28 pounds.
Return blocks
The grass looked great, so we bear crawled half way across the field and lunge walk the rest.
To the wall and people’s chair with 50xarm presses.
Balls to the wall.
Circuit work at the nautical playground (with the boat)
15xjump ups
15xtire jumps
20xdonkey kicks on the wall
Rinse and Repeat
Indian run around the school
Circle up for Mary
25xLBCs
20xFlutter
20xBack scratcher
20xDolly
20xRussian Twist
Still some more time, so finish up with 20xderkins and 10xburpees
Moleskin:
Everyone was strong. After my third Q (first full hour), I think I’ve gotten it down. Glad to see Madison come from Matrix (like everyone else who comes on Sat. for the first time, the parking is different).
Announcements:
Mud run next week, but there will be a workout at Area51 on Saturday – Abacus is Q
Simba and Purple Haze leading a 3rd F event on what is Christianity – location TBD and will be during the weekday
Look for info on the Christmas Party
Looking for Q’s for Area51 in November and beyond – not sure if this works (if not, contact Abacus and he’ll send an invite to Q, if interested), but here is the link for Sign up Genius to sign up
http://www.signupgenius.com/go/4090a4aaba62ea57-area
Thanks to OT for taking us out in prayer.
Keep Ochocinco’s father-in-law and Tudy’s family in your prayers.
10 Pax welcomed the crisp Fall air of the Gloom to kick off their weekend with Commitment and camaraderie.
The Thang
SSH x 20
Squats x 20
Mosey to first courtyard
Box Jumps x 15, Dips x 15, Derkins x 15
Rinse and Repeat
Mosey to second courtyard
Wall Walk, get back in line for more, 3 rounds
Mosey to back of school. Bear Crawl, Lunge Walk, Crab Walk to back porch for Mind Eraser.
Merkins x 20, Wide Arms x 15, Carolina Dry Dock x 10, Diamonds x 5 (no breaks between).
People’s Chair; Left Leg high, regular, Right Leg high. foreshadowing –
Mosey towards wall near Rock Pile.
People’s Chair until all Pax gathered, then Balls to Wall.
Left Hand high, regular, Right Hand high.
At Rock Pile, find “High Rep” rock.
Bicep Curls x 13, Overhead x 13, Tricep x 14. Recover briefly (very briefly)
Bicep Curls x 14, Overhead x 14, Tricep x 13.
Mosey back to front porch for Mid-workout Mary.
LBC, Bicycle, Heels to Heaven.
So much fun, let’s do it again!
Mosey to first courtyard; Box Jumps, Dips, Derkins x 10 each
Rinse and Repeat.
Mosey to back of school; Bear Crawl, Lunge Walk, Crab Walk to back porch.
Partner Derkins x 15 each man.
Mosey back to wall at Rock Pile. People’s Chair with Air Presses x 20, Left Leg High while Air Punch x 10, flapjack w Air Punch x 10, regular with Air Presses x 20. Recover.
Mosey to front of school for Mary.
Russian Twist x 15, LBC x 25, Flutter x 15, Rosalita x 15, Dying Cockroach x 15, J-Lo x 15, LBC x 25
Ye Moleskin
Yes, it was a Groundhog day workout, lots of rinse and repeats. YHC selfishly limited running and cranked out the shoulder work today. The Ice9 Classic Mind Eraser on the back porch was particularly unsavory. Legend has it that Ice invented that workout at his farm in Waxhaw, where no-one can hear you scream. (although this version was only 100 civilian count reps, when Ice9 is Q the number goes so high, you can’t count anymore. Hence the name)
Welcome to Doc McStuffins, Commitment FNG and newish to F3. Kotters to Crowbar, who is “all in” for the Spartan race and has been setting shoes on fire with all the miles he’s putting in. Popeye and Posse continue to post, persevere, and improve. Much respect.
As we approach the 1 Year Anniversary of #Commitment, I continue to be amazed by the dedication and raw power of the Men I am privileged to post alongside of. All of you inspire me, and by your presence each Saturday, renew my energy for the journey ahead. Continue to reach out to the man to your left and your right each week, partner with someone you don’t know as well, and enjoy the 2nd F of Fellowship that is the Glue that holds men together.
Aye!
Ok… maybe not THAT special to be branded, but 16 goats converged at South Charlotte Middle School to enjoy an awesome Fall morning while increasing their overall running form and stamina. We continue to add new PAX while the regulars keep getting stronger and stronger… more on that in the Moleskine.
The workout plan was simple:
1. Disclaimer/head to track
2. Warm-up mile and stretching
3. Rd 1: 400 at I-pace, followed by 200 recovery… x3, then final 400 I-pace followed by 400 recovery/regroup
3. Rd 2: Rinse and Repeat Rd1
4. Rd 3: 800 I-pace (audible to just do 800 due to time); jog to parking lot
Done!! I clocked us at 4.75 to 5.25 miles. EXCELLENT!
Moleskine:
Great morning to spend with you fellas! I continue to be completely honored and inspired at the guys that are making this a regular part of their workout week… and that is after several tough workouts earlier in the week!
This type of running is soooo beneficial! You guys ran 2.5 miles at a pace I’m sure you wouldn’t think you could have done 6 months ago! The recovery time allows you to up the pace during the target portions, which is extremely beneficial in building your body’s stamina and ability to run at a sustained pace. I’m proud of you guys!
Freedom… you are crushing it! It is awesome to see how far you have come in the past 6 months!
Huggy Bear… you are crushing it!! And now you’re adding in Devil’s Turn… it is AWESOME!
Booyah… not only a Mtn Goat regular, but also becoming a regular at Peak Pre-Run. Just plain grinding it out every week!
Then let me tell you about Kilowatt… He Q’d Peak on Thursday, came to Mountain Goat today on his BIRTHDAY… then is running the Big South 5K on Saturday! If I could sound like a Gen whatever… that is SICK! Seriously, I know Kilowatt would have never expected to be doing this level of pace and effort 6-12 months ago. Keep it going!
We placed iPads at the 200 marks. I found them to be EXTREMELY helpful, and I hope you did as well. I will download the same view that Strange Brew used so they will both be full screen. Look for those in the future!
We are planning to do a timed mile on 10/30. You guys are going to do AWESOME! I tell you that only so you will make plans to be there!
Freedom took us out with a great prayer!
Announcements:
1. Joe Davis Run on 1/9. Sign-ups will begin in a week or so.
2. Mud Run sign-ups
3. Brew Ruck
4. Christmas Party targeting 2nd week of December (tentative)
5. HAPPY BIRTHDAY KILOWATT!
9 SOBs enjoyed some cool crisp fall weather and got better before the weekend.
No FNGs, and 2 site FNGs so short disclaimer was provided and off we went.
Quick mosey up Ballantyne Commons Parkway to Premier deck – back left corner stairwell for some burpee / stair suicides.
5 burpees, run up 1 flight of stair, 5 burpees, run back down
5 burpees, run up 2 flight of stair, 5 burpees, run back down
5 burpees, run up 3 flight of stair, 5 burpees, run back down
5 burpees, run up 4 flight of stair, 5 burpees, run back down
Quick mosey to the soccer field next to the parking deck for some escalator work.
5 diamond merkins, 5 jump squats, 5 heels to heaven, 5 burpees, AYG across the soccer field
10 diamond merkins, 10 jump squats, 10 heels to heaven, 10 burpees, AYG across the soccer field
15 diamond merkins, 15 jump squats, 15 heels to heaven, 15 burpees, AYG across the soccer field
20 diamond merkins, 20 jump squats, 20 heels to heaven, 20 burpees, AYG across the soccer field
15 diamond merkins, 15 jump squats, 15 heels to heaven, 15 burpees, AYG across the soccer field
10 diamond merkins, 10 jump squats, 10 heels to heaven, 10 burpees, AYG across the soccer field
5 diamond merkins, 5 jump squats, 5 heels to heaven, 5 burpees. Recover.
Long slow run over to small pond past the Bull Ring, on the right for a The Brave version of the triple nickel.
Run up hill – 5 burpees, run downhill 5 burpees, lap around the lake.
Rinse and repeat 5 times.
Quick Mosey back to launch with some astronomy thrown in free of charge.
Finished.
NMM
Most of this was just recycled from previous workouts of YHC. If it works, why change it. Also, figured it would be the last chance to really get after it before the Mud Run. Doesn’t look like much when its all written down, but it was.
Everyone pushed it hard today – not really much of a six to speak of – great work.
Lots of work was done today: total distance – between 4.0 and 4.2 (some discrepancy between the two site Q’s GPS watches). 170 burpees, 80 diamonds, 80 jump squats and 80 heels to heaven.
Hope everyone got their money’s worth. YHC is still smoked.
Lots of mumble chatter too.
Lots of grumbling about the wet soccer field. It was wetter than normal but not as compared to next week at the Mud Run. That said, Mermaid still let YHC know that YHC got his shoes extremely dirty. Granted it does appear that Ballatyne is very proud of their sprinklers and likes to run them all the time.
The stairs / burpee suicides are always a great crowd pleaser too. Great way to get warmed up.
Not much need for form police today either, everyone brought their A game.
Thanks for allowing YHC to lead you guys around the Gloom this am. It was a privilege
Thats all YHC has – if something was missed, shout out below.
Champagne Out.
Things did get hairy quickly in the gloom this morning, but this dirty dozen (thanks Reboot) planted the ShovelFlag and made their statement with some chest and leg fatigue in the Valley.
The Thang:
Warm up
SSH X 30
Squats X 30
Travolta Merkins X 10 – (reach high, reach under, and reach high again, merkin – that’s 1) Alternating arms.
Squat Straddle Hops X 15 – Side straddle hops while in chair/squat position – (Lot’s of Midwife noises)
Mountain Climbers X 20 (Welcome Snooze Button – we are reminded why he’s called that!)
100 Merkin March – Run at 75% from Huntingtowne Farms Elementary to Right on Gone Away and then down to the culd-a-sac cut-threw to Forest Hill. Only a Half mile, but a hard half mile when you add 100 merkins. Stop at every street lamp do 10 Merkins – 10 Street lamps total for 100 Merkins.
Plank it out till the 6! –
LBC’s X 20
Mosey to the prayer Garden
Prayer Walk – Walking prayer lunges (LA Freeway) down the path and through the garden.
Dips X 20
Mosey to the parking lot
Suicide Ladder – Suicides to each lamp post with increasing burpees when you get back to home. (I did the measurements for you)
Sprint 30m and back (60m) – 1 Burpee
Sprint 50m and back (100m) – 2 Burpees
Sprint 90m and back (180m) – 3 Burpees
Sprint 130m and back (260m) – 4 Burpees
Sprint 185m and back (370m) – 5 Burpees
If you finished, you sprinted almost 1000m (970) and did 15 burpees
Mosey to the Wall for a leg and shoulder burner series
Wall worms – 3 vertical wall climbs – start in plank and move feet up the wall as hands get closer to wall until you are in “balls to the wall position”
Peoples Chair – Hold for 1 min.
Balls to the Wall X 10 (or as many as you could do)
Singing in the shower X 20 – Peoples Chair with head shoulders knees and toes motions.
Surfer Merkin X 20 (10 each direction) – surfer spin to a merkin – Dizzy! – Feels like a burpee spin or a surfer burpee (how bout Surpee! I don’t know. It brought another flop sweat!
One legged peoples Chair – Hold for 1 min – switch legs every 15 seconds
Mosey back to Gone Away
Indian Run back to the Farm
COT
Thanks to Reboot for bringing us out!
Focus today was on Chest, shoulders and legs. Only ran about 2 miles, but that was because we did a lot to get those Hammys, Pecs, and Delts screaming. Not to mention the fact that sprinted a good portion of those miles. Speaking of screaming, I forgot the screamer lunges during the warm up! Come on back now ya hear and you’ll find out how they got that name!
It was my privilege to lead today gentlemen! Great group of leaders.
-Slop