BB posted by Slim Fast on behalf of Sensei:
14 PAX, including 1 FNG ignored the allure of the fartsack and ventured out on this gorgeous morning to Peak51 to see what was in store for them. After the disclaimer was provided, it went a little something like this…
Mosey around the front of FBCM to the side parking lot for COP.
10 Merkins IC
SSH x 20
5 Merkins OYO
IW x 20
4 Merkins OYO
LSS x 20
3 Merkins OYO
Peter Parkers x 10
2 Merkins OYO
Parker Peters x 10
1 Merkin OYO
Repeato in reverse order…
Parker Peters x 10
1 Merkin OYO
Peter Parkers x 10
2 Merkins OYO
LSS x 20
3 Merkins OYO
IW x 20
4 Merkins OYO
SSH x 20
5 Merkins OYO
Stretch Hammies center, right, left. Butterfly stretch
Mosey the rest of the way around the church to the parking lot for Jacob’s Ladder.
Run about 40 yds to one end and do 10 Merkins, Run to other end and do 10 Squats
Repeato decreasing Merkins & Squats by 1 each time until done
Mosey to track for more running.
Run halfway around track and do 10 Carolina Dry Docks
Run rest of way around track and do 10 Lunges each leg
Some PAX did static lunges while others did walking lunges. Q has to be more specific next time around.
Repeato w/ 10 Diamond Merkins & Lunges
Repeato w/ 10 Wide Arm Merkins & Lunges
Mosey back to parking lot for Mary
Before Mary we paid homage to Jack Webb. Jack Webb up to 5 and back down
It was pointed out to the Q that there was a smoother parking lot just around the corner which would have made the Webbs much easier. My apologies as I did not see the smooth, cushioned parking lot when we ran by.
On to Mary
Dolly x 20
Flutter x 20
Freddie Mercury x 20
Quick hammie stretch
Done!!
Moleskine:
This was my 2nd Q and it is truly an honor to lead such great men. Everyone was working hard and seemed sufficiently smoked at the end.
Thanks to Slim Fast, Geraldo and Good Hands for the company on the prerun. All are welcome to join us prior to the workout every week.
Geraldo got extra extra credit by rucking during the workout. Though he’s worn that thing so much it may be surgically attached to him by now. I’m not sure.
Welcome Fixit Felix and we hope to see you back again.
Excellent takeout Freedom.
Announcements:
Brew Ruck this Saturday 7/18
Go Ruck Light next Saturday 7/25
Southern Discomfort Saturday 8/1. 3 levels of fun.
BRR teams still looking for runners/drivers. Contact Turkey Leg for more info.
Please chime in with any additional comments/thoughts.
Today YHC figured that we would take a tour of the lovely hills that surround the Rebel Yell AO.
The Thang….
We moseyed over to the theater parking lot for the COP (20 SSHs and 20 IWs)
YHC figured that the PAX were warm enough so we moseyed on over to the speed bumps behind the Target. Here we completed burpees at each speed bump adding 2 each time. This put us ending at 12 which equals 42 total burpees. We added a few plank exercises while we waited on the 6.
From there we moseyed on over to the hill beside the Target and partnered up. Partner 1 runs up the hill and partner 2 does merkins. Flapjack and keep going until you reach a combined 100. Here we added LBCs OYO until everyone had completed the 100.
Next we circled up in front of the target for a some flutters and then continued on to the big hill near Cantina 1511. I thought this would be a good spot for some 7’s (burpees at the bottom and squats at the top). Once done, we completed a few more plank exercises until all had completed the 7’s.
Then we moseyed behind the movie theater and lined up on the wall for a little peoples chair while the PAX gathered. Once everyone was accounted for we did 5 rounds of 10 merkins at the top of the hill and 20 LBC’s at the bottom.
Luckily we still had time left to get to the Murderhorn. We ran to the bottom with some more planks waiting on the six and then did 10 merkins and 10 jump squats. Then it was all you got to the top. Once there head back for the 6 to finish together.
It was time for Mary but we still had one hill left. So we hurried over to the hill by the start point and did 10 Dolly’s at the bottom and 10 LBC’s at the top then 10 Rosalita’s at the bottom and 10 LBC’s at the top and finally 10 flutters at the bottom and 10 LBC’s at the top. While I was running to get my phone Mighty Mite led the PAX in a round of Freddy Mercury’s.
I appreciate the PAX letting me lead them today. It was an honor and a privilege. Everyone pushed hard and gave it their all. As usual Mighty Mite and Heart Breaker were leading the pack in many of the exercises. Also, I must mention that Cable Guy was tearing it up on the Murderhorn. I appreciate you 3 pushing us all. I am sure there were some other superstars out there that I missed as they flew past me on the hills.
Announcement:
Southern Discomfort August 1st – pick from 14.1 miles, 10.8 miles and 6.0 miles
BRR Septembers 11th some teams maybe looking for alternates
Mud Run October 24th – more information to come on sign-ups
Nine studs started off their day at Hydra this only semi-humid morning. We had police escorts the entire time due to it being Puddin Pops’ birthday (technically yesterday) and reasonable fear that the paparazzi may converge upon and interupt the workout should PP decide to go shirtless on his 38th special day. With a cruiser parked in the OPE lot, one parked in a driveway we passed and another driving past us during a run, we felt sufficiently flanked. So off we went:
Warm Up: Mosey to field behind OPE for:
Shopping for PP’s birthday:
We headed to Harris Teeter so we could pick out some balloons and cake for the big day. We partnered up for the approximate 0.75 mile jog there and on my notice, partner #1 would do 10 merkins while partner #2 would do 10 squats. Flapjack on each alternating notice. Unfortunately, HT was all out of birthday trimmings so we circled up for 38 LBC’s in the medical plaza parking lot behind HT instead.
Staying in the parking lot, we jumped into a merkin circle. Tightly assembled, we did the following:
Run back to OPE with partner #1 doing 5 plank jacks on my notice while partner #2 does 5 SSH’s. Flapjack on alternating notices.
Once back to OPE, we headed to the playground. Staying with our partner, #1 would conduct given exercise while partner #2 ran to assigned destination and back. Flapjack upon return:
Gassers in open field:
With a ten count provided by each of the 8 pax (YHC excluded) in between sprints, we ran from the fenceline to the batting cages (75 yards?) AYG.
Mary Cool Down:
That’s a wrap!
Moleskin:
I love the workouts where the pax stays together the whole time! It not only makes it easier as the Q, but it mainly provided great 2nd F, which we had plenty of today! Gummy provided his ample amount of Q heckling throughout, we got to celebrate PP’s birthday and we got to catch up with Mall Cop who has been nursing himself back to health the last few months (although he stuck with it the whole time so the IT band must be hopefully feeling better)….great time! Every single one of you brought it this morning. I worked with Pop Tart for at least five years in a former life and never knew how fast he was at sprints….then again I never raced him to the copier back then. Strong!! Tackling Dummy, great to make your acquaintance man and hope to see you in the gloom again soon! Huggie Bear, you have been quickly moving up in pole position man! Each time I see you, more strength and speed get displayed. Harley, it is always a pleasure….sometime you will have to teach me how you stay so calm and relaxed regardless if you are recovering or in the midst of pain….impressive. And Ironsides….way to earn the extra credit by running it in and back to home….Fast Twitch boys, look out!
I hear through the grapevine we covered about 2.75 today. I wanted to get 3 so I apologize for not paying better attention toward the end to our mileage, but I still feel beat….hope you all do, too!
PP, thanks for the chance to lead! It was an honor. Happy birthday, bro!
Announcements:
Southern Discomfort is Aug 1. Register on the site so we know how much water/gatorade to make available. This is the last day to order the official t-shirt for the event!
PP….Thanks for the great take-out!
Hopper
We were eleven in number. A malodorous, stiff-backed, collection of misfits. Not counting the walking guy with the bandage on his head pruning the trees.
WARMUP was something to the tune of 1H Swings, Halos, Squat and Good Mornings plus 1 minute of free play.
COMPLEX – 30 seconds of each, 10 minutes of continuous movement.
DEAD STOP swings (5×5), cleans and snatches (5×3). Dead stop concept explained HERE. Pretty tough when you take the momentum out and great practice in starting and parking your bell(s).
REGULAR swings and cleans (5×5). Snatches for 3 minutes to close.
COT
MOLESKINE
A little variety and experimentation with the dead stops. I like them, as they force proper start and stop form, in addition to mandating powerful hip drive. Abbreviated Moley, jump in on the comments.
16 men showed up to the Maul today for nice tour of Stonecrest.
Warm Up
20 x SSH
20 X IW
20 x merkins
Ran over to hill behind Firebirds
run up hill back down 10 merkins at the bottom, rinse and repeat until the merkin count ended at 5.
Run over in front of Firebirds and partner up
Partner 1 runs to the first building while partner 2 does merkins…flap jack, rinse and repeat 2 more times
Run over by Chipotle. Partner up again. Partner 1 incline merkins, partner 2 lap around building..flap jack
Run over behind Target for speed bump work.
The goal was 5 real deal great form merkins or your max with perfect form. I will take 1 good form merkin over 5 half ass merkins.
Ran back over to the hill behind Firebirds to finish the count down…..just enough time for 8 minutes of Mary.
Always a pleasure to lead, not much chatter I heard out there than the typically Mic Check ball busting. Everybody kicked ass and kept up today. Great to see Vuvuzela and Milwaukee back it has been a while, impressive that Milwaukee shows up when he lives uptown/downtown whatever you call it.
Chippy
11 men came for #F3Dromedary even with the Twitter chatter warning of utter mayhem. It turns out no one made animal noises, but there seemed to be a few (including YHC) that were dazed and confused by the COT.
Here’s how it went:
Zig-zag through the parking lot circling back to pick up Bratwurst who was still putting on his shoes and Strawberry who LIFO’ed even after poking the bear via Twitter. Would have never heard the end of it. Completed the zig-zag through the parking lot for ~0.2 miles.
Arrived in warmup COP back by the cars. Got it started with 20 of the old favorite and then went right into Imperial Walkers, (internal dialog) Wait… why is no one in the plank position like YHC, let’s do some IW guys! (external dialog) That’s not IW, that’s Mtn Climber starting position.
After some minor ribbing, the IW continued through 20 or so reps, then mtn climbers x 20, and then some merkins to flex the chesticles. Then it was time to get the real party started.
We moseyed to the first set of medians and instructions were given to run to the other end of the parking lot around the median and back. Once first person got back, a called exercise would be called in cadence and as each PAX arrived, they would join in. This was repeated on the 3 median set away from the cars.
First exercise, 6 count burpees x 10-13 with a run to the end and back, repeated 3 times.
Second exercise, low slow squats x 20 with run to 1/2 way and back, repeated 3 times
Third exercise, dying cockroach x 15 with run to end and back, repeated 3 times
Pause for some fence work: peoples chair x 1 min, 45 sec, 30 sec with balls to the wall hold in between
Back for fourth exercise, Russian Twist x 20 with run to 1/2 way and back, repeated 3 times
And that was that… It doesn’t look like much on paper and the numbers don’t look huge like 100 burpee ladders or something, but the secret of the day was good form. The exercises were picked so that they almost had to be done properly and were called in cadence so it didn’t become a big race out there. We kept the racing for the running sessions. It is amazing how hard a workout becomes when form is maintained.
Even though Mr. Bean ran to the workout from his house, he was pushing the pace on all the running segments. Impressive display. I couldn’t understand what he was saying but that is usual.
Bratwurst was yelling random things from the back of the PAX at the beginning of the workout. Something about this isn’t a running workout and YHC should have gotten the running out during #F3Swift on Tuesday. He was mainly appeased during the second set when the distance was cut to 1/2 the parking lot. By the last set though, he was challenging the fastest of the fast (Big Tuna, Mr. Bean, and Dasher)
Speaking of Big Tuna, Bratwurst, and Dasher. They brought the heat on the final set of runs. Where it was the rest of the workout is not known. #hustleandflow
Camacho came out of summertime hibernation to post with us this morning. Hopefully it is not as long next time.
Meteor and Comet were talking of being sore from basketball and other practice related activities. They pushed it out there today though. #tough
Strawberry, Abacus, and Soft Pretzel are basically stalwarts of physical fitness and just plain get it done. YHC was watching Strawberry closely to ensure he recieved a proper beat down today due to the jibber jabber on Twitter last night. In COT, he looked fresh though. Next time, YHC will need to try harder it seems. Looks like team ODSOB is preparing to dominate some Mudrun action.
Thanks for the opportunity to lead!
Announcements:
– Signup for future Dromedary Q’s, spots open – Click here to Signup http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary
– 7/25 Dredd and OBT visit Stonehenge 6:00am
– 8/1 Southern Discomfort
– 8/8 Gladiator Games (Indian Land)
That’s right Mall Cop and Wolfman, we are running with you this week. We are headed to the South Charlotte Middle School track via the neighborhood streets.
We start at 5:15 am in the greenway parking lot at the corner of Rea Rd. and Bevington Place. We will have a 5 minute #efficientrunning review / Q&A session and we will be off.
The pace for the first mile will be 2ndF. Thereafter is up to you. Between around marathon or threshold pace would be good, but do it by feel. Go comfortably hard and circle the track as many times as you can before heading back the 2.2 miles to the parking lot by 6:10. #youdothemath.
We will be on neighborhood streets and on a dark and scary track. Wear your desired gear for those situations.
24 PAX exited the air-conditioned comforts of home for a hot and humid excursion through Death Valley. After converging in the parking lot, recognizing (a.k.a. hawking) our FNG Chris, then fully disclaiming all of the known dangers of an F3 workout, including but not limited to dinosaur attack and being struck by satellite debris, we moseyed to the track for something like this:
YHC was inspired to lead a “moving COP” around the track. 1-mile mixed with stops for the following exercises:
SSH x30
IW x30
Merkins x15
LSS x30
CDD x20
Wide-Arm Merkins x15
LBC x30
Flutters x30
Mosey to concession stand area. Partner up.
Partner 1: Wheel-barrow walk up the steps, then runs to baseball field bleachers and does the following: Dips x20, Suppine Pull-ups x20, Step-ups x20 (10 each leg)
Partner 2: After wheel-barrow assist, runs lap around track.
When Partner 2 returns, meet at bottom of steps, flapjack
Rinse and repeat… Everyone got 2 full rounds in along with some plank-o-rama.
Grab some wall at the concession stand:
Peoples’s Chair x 3 w/50 air presses
BTTW x 2
Done! We covered 2.5 mi.
Moleskine:
Always an honor to lead at Death Valley! Thanks to Semi-Gloss and Stage Coach for the opportunity.
Everyone did a great job pushing themselves today, and pushing their partners. I know it was confusing when YHC called for “circle up”, and there was only room for an oblong/amoeba shaped mess… apologies to the OCD’s in the crowd!
Great to have FNG Stimpy (Chris) join us! Excellent job out there, and hope you will come back and join us!
HAPPY BIRTHDAY PUDDIN’ POP!!!!!
Smokey took us out in prayer… thanks brother!
Announcements:
1. Southern Dis-Comfort Aug 1…. 3 running options available. Be sure to sign up so we can have appropriate water/hydration stations setup.
2. If you are interested in Blue Ridge Relay as a runner or driver, talk to Turkey Leg.
Pax of 12 showed up to launch the new Flash site along with getting a beat down.
Warm-up
SSH x 25 IC
MTC x 25 IC
Russian Twist x 25 IC
Burpees x 15
The Thang
7 stations that covered 250 yards
Round 1
10 Merkins at each station – way up
10 Jump Squats at each station – way back
Round 2
10 Hand release Merkins – Way up
10 Jump lung (each leg) – Way back
Round 3
10 CDD – Way up
10 MTC – Way back
Round 4
10 Reverse Plank kicks – Way up
10 Knee Jumps or Deep Squats – Way back
Mary
LBC
Heels to Heaven
Venus Fly Trap
Bicycle
Flutter
Notices
Spartan Race 8/27
Obstacle Race in Indian Land – sometime in August
12 Pax showed up to turn Nesbit Park upside down, it will never be the same. We didn’t get a chance to see much of the new site. It was great to see some new faces show up to support the launch. I believe someone said there was a 40 yr age gap in the Pax. Since the workout was 3 days ago I kind of forget what happened during the workout. I am glad I write this stuff down before hand if not the backblast would be pretty empty. Of course Ice9 lead the group from the front along with Brat, Snowflake, and Transporter. I believe I saw Transporter drinking for the nearby yard’s sprinkler. Our new FNG’s all had good showings. I think both 2.0’s are tying to get some extra training in for lacrosse. Nuclear had a blast on his first showing. Thank you Comet for bringing 2 FNG. I am looking forward to getting to know the new faces from Indian Land. Hair Band, thank you for make the 20 minute trek over to support the new launch. Almost forgot, I like Ice9 recruiting tactics. He may have scared one of them by chasing him down as he ran by. Hopefully we will have 2 new faces from Millbridge. Shout out to Brat for his “8” mile extra credit run.
The last 7 months have been a great learning experience. Now its time to give back to F3 and the people of community. Thank you for the opportunity to lead a great group of guys.
I tweeted last night that today’s workout would be a special plan for a special day. After Van Pelt inquired i shared with the Pax; today is my sister’s birthday and she would have been 41. It has been 15 years since she went to heaven to await the rest of us.
No new folks so off we went for a brief mosey.
The Thang
COP
Mosey to soccer fields:
Jacob’s Ladder (7s):
Grinder (15 down to 1)
Bench set:
Playground:
Stone set (lifting stone)
North Face gasser:
COT
Done!
Moleskine
It is a powerful and humbling experience when we are reminded of the support we have through this group. For a day that is a mix of emotions every year, today was a perfect start for me. Putting in hard work and getting stronger with a great group of men, seeing an immaculate sunrise, and then to see our local bald eagle flying over as we arrived at COT. Moving.
Thank you Iron Horse for asking me to share something special about my sister. Despite my choking up and inability to articulate, it was relieving to let it out and share with you all. God is good.
Ironsides, thank you for sharing that you have lost a sister as well.
Mermaid, thank you for our ongoing conversations around our shared experiences with losing a family member.
Young Love, that was an impactful takeout and I appreciate your words as always.
Hops, thank you for your compassion and always having more concern for others than yourself. #iamthird.
Value every day with your family and friends.