First post since my vacation so was going for simplicity on this one. Unfortunately for the PAX, simple doesn’t mean easy.
The Thang
Hairband Mile to make sure we don’t miss anyone and sure enough, The Late Show lives up to his name. Pick him up and let’s mosey to the parking lot behind the elementary school (the one that doesn’t have a nasty virus running through it)
COP
SSH x 20
IW x 20
And I see someone running towards us in the gloom. Spielberg! Don’t worry, I’ll get your penalty burpees in soon enough.
Burpee Climbers x 10 – Go down like a burpee but instead of a merkin, we do mountain climbers x 4 and then bounce back up for a cadenced 1
Hairband mile around this parking lot because I needed to count the trees
There are 6 trees in islands along the parking lot. Run to tree #1, do 1 burpee, run back. Repeato to tree #2 except you do 2 burpees there. Basically, it’s suicides mixed with increasing burpees. Round 1 finishes with 6 burpees at the farthest tree and run back.
Round 2 except this time, we begin with 7 burpees at tree #1 and increase throughout to 12 burpees at tree #6. Some grumbling when the PAX were told we’d start with 7 instead of 1. No thanks necessary.
Round 3 except this time, we start with 2 squats increasing by 2 at each tree mainly because we were starting to run short on time and I had stuff I still wanted to do. The trick here though was I told the PAX to push themselves harder running since we weren’t doing burpees.
Spontaneous cadenced SSH x 20 while we wait for the group to collect.
Mosey back to the Middle School and then a sudden right turn
Rail Slides Down
People’s Chair w/ air presses x 50
Rail Slides Up
People’s Chair w/ air presses x 55 (lots of chatter about me having to get 5 more in – Those were free of charge)
Mosey back to Middle School parking lot
SSH x 15 for filler
All out sprint from Island #1 to Island #2 to wrap it up. Thanks to TLS for the push.
COT
Thanks to TLS for taking us out and reminding everyone of what our job is as men.
Moleskine
Great push by everyone today. It was humid and the sweat was flowing today.
Sweat Shop earned his name for real today.
Glad The Late Show and Spielberg joined us. Better late than never.
Always great to have Shepherd out leading us in wisdom which also manifests as a look of incredulity when Round 2 began with 7 burpees instead of 1.
As I reminded us after the COT today, guard yourselves men. Especially your eyes. Discipline is needed for not only acts of physical strength but also the spiritual/mental strength needed to guard your eyes and keep them pure for the M only.
Posted on behalf of Uncle Si.
The Thang – Uncle Si did his a little different so read below and let the story speak for itself.
YHC was the first one at AO (which is the opposite of the norm) with his extra strength breath right strapped on and anxiety streaming through his blood stream. YHC heard it quoted once that “the night before you VQ you don’t sleep”, surprisingly the quote was correct. YHC woke up probably 5 times throughout the night and gave up around 4:30. YHC first action item of the morning was to set up a few cones for an exercise or two later that morning. After the cones got positioned, YHC headed back to the parking lot where Tiger Rag sat sitting in his car pondering which pair of shoes he should wear for the morning – his old faithfuls or his “pretty oranges ones”… Luckily he went with old faithfuls.
After the remaining PAX showed up YHC designated Fluties Flakes as his designated time keeper because the YHC wasn’t about to spend 10 dollars on a wally world watch that would be used once. At exactly 5:30am the morning routine kicked off. Here’s what we did:
Mosey around the parking lot, did a few side straddles, ran backwards, and then ended with short karaokes.
Continued our mosey down to the track where we ran one lap and then met in the middle of the field for morning circle of pain.
Being YHC’s first time @ Q’n, he kept the COP pretty simple and was surprisingly impressed by how well he could count out loud and not lose his breath.
After a few side straddle hops, merkins, imperial walkers the team hustled over to the baseball field where YHC set up a make-shift “Angels in the Outfield” routine. Where the entire group split into 3 smaller groups and then group 1 did crab walks to first base and then ran to the outfield did 10 burpies, group 2 bear crawled to second base then ran to the outfield fence and did 10 burpies, group 3 did lunge walks to third base and then ran to outfield fence and did 10 burpies. Each group rotated twice so each set of exercises was completed once by each group.
After angels in the outfield, the group mosied over to dirt field (patch) next to the parking lot after group 1 grabbed cinder blocks for the exercise. Now the title of this exercise was called “Suicidal Block Tosses”, however the idea of this exercise end immediately as soon as YHC demonstrated the exercise and shattered a cinder block on site in front of the crew. Laughs broke out in every directions, as they should have because it was flipping hilarious. For more information on how this exercise was supposed to turnout please see the visual illustration link above.
After the crew quietly all agreed to CANC the suicidal block tosses, YHC called an audible exercise which consisted of simple suicides and merkins/leg raises. This went over as well as a flock of dogs. We cut this shorter than YHC had liked.
After dropping the cinder blocks back off at their secret hideout, we headed around the outside of the nearest baseball field where we stopped short of the bleachers next to the giant storage container and did what YHC called the “Trinity of Awkwardness” – that is three groups exercises where one group did monkey humpers, the other group did horizontal hip raises, and the last group did handstand merkins against the storage container. This also failed in my opinion. Oh well, better luck next time.
After the TOA, we headed to the epicenter of the baseball fields where we split into three groups with group 1 doing derkins off the railing, group 2 doing leg raising stand-ups on the bleacher, and the last group running up the stairs looping around and running back. Each group rotated twice so each group did every exercise.
The second to last leg of the morning workout consisted of a 50 yard leap frog (exactly how it sounds and the look on Bulldogs face was priceless as he tried to make sense of both the exercise routine itself and the legitimacy of the YHC to ever lead another morning workout), where basically each group lined up and leap frogged each other till they got to the 50 yard line where they then sprinted to the end zone. Once there we turned around and did “Back to the Futures” my attempt to workout some muscles I don’t ever workout. Back to the futures consisted of 15 yard backward sprints, then 10 yard backward lunges, and repeated this cycle until we got to the other side of the field.
After leap frogs and back to the futures, we headed to Semi-gloss’ morning sanctuary (the building with the bathrooms) where we closed our morning routine with wall-sits and arms raises.
All-in-all YHC felt fairly good about his VQ, few hiccups hear and there but no total meltdowns.
Any other observations, please chime in on the comments.
Until next time,
Uncle Si
Announcements:
• F3 Dad’s coming up, please see site for more information.
11 of south Charlotte’s finest took the Hydra challenge on this glorious morning.
Warm Up
Field Work
Old School Jacob’s Ladder – Burpees at top, jump squats at bottom1-7x
Mary on Field
Circuit
Thanks for letting me lead the group this am. No questions asked even when we went down the wrong path…or when I was a bit over-ambitious on the Jacob’s Ladder up the hill. Strong work from all, particular standouts from Brushback and Chico and second F3 post from Ironsides. Nice to see Good Hands working his way back from injury with the weird tape on his arm.
Jevlar heading to the Arboretum tomorrow, meet near the ABC store or the tanning salon, depending on your choice of poison.
– Harley
It was a wet and rainy morning, oh wait no it wasn’t!! Is this going to be a dry workout for me today. Not use to that since every time I Q it seems to rain. Either way I was excited to lead the PAX for my first hour Q!
The Thang:
Hairband Mile
Mosey to Shovel Flag
COP
SSH x 15
Let’s Mosey
Over to the soccer field we go four a Turnpike original four corners:
Start at corner 1 with 20 Carolina Dry Docks, Sprint to each corner and add 10 Carolina Dry Docks ending with the fourth corner at 50. 140 Carolina Dry Docks is a great way to get us started. Plank when done.
Mosey over to the football practice field and partner up and each PAX grab a running rock. Only wish that Glass Joe was here for this one. A little Devin Hester’s with a twist!
Partner 1 starts with a 10 second head start with the rock while Partner 2 sprints after also with a rock. If caught P1 does 10 Merkins! 10 Seconds seemed to be a bit much. Let’s drop down to 5 seconds. Rinse and repeat until each partner has gone twice! When done put rocks back in the rock pile and let’s mosey.
Mosey over to the football field and it is time for some stairway to heaven!
Keep your partners!
Round 1
Each team needs to complete 100 dips combine. P1 runs up the stairs x 2 while P2 starts with the dips. Flapjack until reaching the 100 total dips. Plank when done.
Same idea for the next two rounds.
Round 2: 100 Combine squats
Round 3: 100 Combine LBC’s
Mosey over to the football field for a brief Mary session:
OYO:
20 Freddie Mercury’s
20 Flutters
Mosey over to the opposite side of the school for some pain stations. Oh wait great idea let’s all bear crawl up the ramp! At this point I believe it was Big Trade who very nicely said “I don’t like you right now”
Plank when complete and then some added Mary by Countertop.
We now continued the tour to the opposite side of the school to finally get to those pain stations:
OYO:
20 Step ups or jump ups
20 Burpees
1 Rail Slide
Plank when complete.
Finally stop on the tour and a big thank you goes to Sun Vally Middle School for leaving some cones out for some suicides! But wait let’s start with 10 merkins OYO first. Idea for the suicides is up 2 back 1 Plank when done.
Mosey back to shovel flag where Horsehead lead us in the Merkin Wave x2 to end the day!
Thank you to Horsehead for taking us out!
It was a great honor leading the PAX out there in the gloom for my first hour Q! It was nice to be out there with you men after a being out for a while. Great job done by all and I hope that I worked you men hard. We were missing some guys due to other commitments! Glass Joe hope you enjoyed your anniversary getaway and hope to see you soon brother! Hairband I would say the say but I saw you that day but missed you out there as well. Of course big shout out to Donut Hole we miss you and are praying for your safe return home can’t wait to stand side by side with you in the gloom!
If i left anything out please comment below!
Thanks Again and maybe next time I will try and plan an hour in the rain!
Aye
With humidity over 90%, it was easy to forget it was just in the 60s, especially after about a minute of movement. However, the Pax of Peak51 don’t shrink from a challenge, so 5:30 we set off, well most of us (see moleskin).
Here’s the thang:
Mosey around front of school to basketball court for COP:
SSH-20
Slow Merkins-20 (3 down/1up)
Hillbilly – 20
CDD – 15
LSS-15 (low slow squat)
Mosey to playground equipment and find a pull-up or supine pull-up bar of choice
Up & hold 5 count then 5-count descent
10 recovery Merkins OYO
REPEATO minus 1 Merkin each round until 1 Merkin,
Mosey to bus parking lot
Rock Hopper – Merkins – Jump Squat (hands touch ground and hands up at end)
Set of 10 each, then 8/6/4/2
LBC recovery until all Pax done
Put it all together: 10 burpies
Mosey to wall: People’s Chair with straight-arm raises: hands touch bottom wall and top wall in cadence 1 minute / 45 sec / 30 seconds
Mosey to grass in front of theater for some Mary
LBC X20
Dead Bug X10
Back Scratcher X15
One-legged Flutter X 10
Other-legged Flutter X10
Freddie Mercury X15
Mosey small parking area at side of theater
Lunge-walk to end, backward lunge-walk back
Speed skate half-way, frog jump back
Mosey to cars and circle up for two minutes of Merkin wave
Recover
Announcements
F3 Dads at Col. Beatty Park: Saturdays this summer 0900 to 1000. Bring kids of any age for some fitness cleverly disguised as fun.
New running workout Fridays at S.Charlotte Middle. 5:15 – 6:15. Name just announced: Mountain Goat
Joust/Kevlar new AO starting tomorrow at far west end of Arboretum.
Maniac driver warning: young white male in white car almost crashed with Pax driving to workouts two different times around 51/Fullwood.
Moleskin
The un-announced emergency response test that Horsehead put us through highlighted some opportunities for improvement. For example, when YHC was on the phone with 911 for medical help, and the guy asked “what’s the address,” I had no clue. I guess asking him to google it would be rude? And Kilowatt volunteered to go to the road to meet the EMS truck, but when we cancelled the call, nobody went to get him. Fortunately, it was only a test, and HH was back on his feet for COT. Learnings YHC took away: (for the Q) make sure someone has a phone and knows the address; plan a mid-workout swing by cars to get a swig of water if needed; don’t send a scout to the main road until EMS call confirmed; (for the Pax) bring water and leave at car, and bring something to eat just in case. Others: please chime in with anything else you learned from HH’s test.
Start time is 5:30. Not sure everyone knew that. Not calling anyone out. Just sayin.’
YHC’s goal was first to bring a good beatdown, and second to help sharpen the focus on the full range of motion for some of our movements. Hope I was able to deliver.
As always, I had fun and was honored by the challenge of leading.
Thanks for the solid take-out, Slim Fast.
In YHC’s experience, The Charge is one of the finest AO’s around, with a nice turf field, stadium steps galore, and a soft track (it’s heated! it’s padded! it’s made from discarded F1 tires!). The draw to stay on campus is palpable, which makes it just the right time to venture off campus. 16 men gathered to do just that, they just didn’t know it until a few minutes into the Thang:
Mosey to track
SSH x 20
Merkin x 15
Mountain Climber x 15
Imperial Squat x 15
Drydock x 10
Freddie Mercury x 15
Mosey down track and jump gate to access road behind the stadium and back gate.
Scale 7 foot gate and escape the confines of PDS. Did everyone sign the waiver? Plank up for the six.
Starting at the corner of Jefferson and Lansing, run and do 3 burpees (a prescient call by John Deere) at every street light along Jefferson, turning right on Lansing and back to start. YHC counted 30 street lights. A whole lot of suck there, but at least the residents enjoy the benefits of a fully lit neighborhood. Sheesh. Core while waiting for the six.
Mosey out to Sardis and to Scout Hut across from PDS, stopping once for the six.
Partner up. Partner one runs to far end of the parking lot and does one burpee and runs back, while partner two does full squat presses with logs that YHC found from a fresh tree felling. Flapjack 3 times and put away the “green” coupons #allnatural. Seven more burpees OYO to make it an even 100.
Mosey back and do 3 minutes of mary to hit time and coming in right at 3 miles #Garmintime
NMM: Great work from the pax today. It was an adventure. Of course, the PDS maintenance crew opened the back gate shortly after we scaled it like Special Forces less the gear, less the guns, less the ammo, less the cahones, but scaling fences in the dark is still kind of amusing.
F3 Dads starting in June and F3 Dads Camp signup is on the F3Nation homepage.
YHC took it out. Thanks for the opportunity to lead!
Dromedary= an Arabian one-humped camel, especially one of a light and swift breed trained for riding or racing.
The Thang:
13 PAX
-Mosey to Circle up
-Disclaimer given
-Warm Up
SSH x 25 IC
Merkin x 10
IW x 25 IC
Wide Merkin x 10
Slow Squat x 25 IC
Diamond Merkin x 10
LBC x 25
-Indian Run Loop around parking lot
-17’s consisting of Merkins & LBC
Plank when done
-Mosey to Cafeteria
Exercise (15-Dips, 20-Dollies, 20- Flutter)
Peoples chair- Arm Raises x30
-Jack Webb- up to 5 Merkins & 20 Arm raises
-Partner work- Combined LBC- x100, Merkins- x100- One partner run small loop, one exercise
-AYG around Track, mosey to Launch spot
-Mary- Rosalita x25, Bicycle x20, Dolly x30, Heels to Heaven x20, LBC x20
-Burpees x15 on your own.
-Nice work by Dasher & Ice 9 for setting the pace on the 17’s
-Wasn’t going to do Burpees, but everyone seemed upset we hadn’t done any, so why not finish with them.
-Thank you to Bratwurst, Dasher, & Ice 9 for leading plank/mary exercise while we wait for the Pax.
-Was my virgin Dromedary Q, but won’t be my last. Great group, Excellent AO.
-Hope the work out was beneficial. I enjoyed.
-Announcement: -Keep the family that goes to Forest Hill in your thoughts, they lost 2 children in a vehicle accident.
-Big thanks to Strawberry for taking us out.
Devil’s Turn is headed to the SCMS track this week. We start from the 4-mile creek greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am.
The plan is to warm up for 1 mile, reset/synchronize watches, and then proceed into at least a marathon pace run for the rest of the workout. Yep, hit the pace and hold it. You will be glad you did.
Go to http://runsmartproject.com/calculator/ and input a recent race result. Then go to the training tab and get your Marathon training pace. Memorize it and then do it tomorrow for ~50 minutes.
Everyone should determine when to leave the SCMS track in order to run the 2.2 miles back to the parking lot by 6:10 am.
See you tomorrow in the gloom for some good, old fashioned, running.
P.S. This is also a great workout to get pre-tired for the first edition of Ghost Runner at 19:30 ABC Arboredum. http://f3nation.com/2015/05/26/ghost-runner-2015-edition/
P.P.S. #Redpill would be to post at #DevilsTurn, then at #GhostRunner, then at #TheBrave. (~17 miles in 24hrs) Who will be the first to take this challenge? Extra credit would be to post at Wed. AND Thurs. #LibatedCamel sessions in between. The gauntlet has been set.
The SF was conspicuously absent…as was Young Love; but nevertheless, we planted the VSF and 13 pax embarked on another iron-sharpening trek across Anvil.
The Thang:
Jog to entrance of church off 51 and back over to lot near launch point.
COP
IW x 25 IC
Merkin x 15 IC
Squat x 20 IC
Jog to base of NF. Plank up then partner up for the following:
Partner 1 runs up NF and around cypress trees and back down to base of NF. Partner 2 does double-merkin burpees. Flapjack.
2nd round was same run but jump squats at base while waiting on partner.
3rd round, which was educational for YHC (more on that in Moleskine), was same run with partner 2 doing CDDs.
Run back up NF and around church to long lane.
Lunge walk doing 5 H-R merkins at each tree on lane – 4 or 5 stops.
High Knees & Buttkickers down the rest of the lane.
Jog to the base of hill at the edge of the pitch for the following:
Jacob’s Ladder (7’s): 6 knee-tuck jumps, Backwards bear crawl up the hill, 1 H-R merkin; 5 knee-tuck jumps, backwards bear crawl uphill, 2 H-R merkins, etc., etc.
Jog to pavilion
Peoples Chair w/overhead press x 25 IC
Run to rock pile near ballfield. Grab a rock for the following:
Tricep extension x 13 IC
Squat x 13 IC
Bicep curl x 13 IC
Run back to launch lot for 6MoM
Slow flutter x 13 IC
Makthar Ndjiaye x 13 IC
Knee-Up x 13 IC
CCV x 13R & x 13L IC
LBC x 25 IC
COT
Ye Olde Moleskine:
Perfect number showed for this morning’s downpainment at Anvil. 13 is YHC’s favorite number. Appreciate Scabby & Bout Time letting me team up with them on NF….also appreciate that they’re both great runners so YHC didn’t have to do as many burpees, squat jumps & CDDs.
Speaking of CDDs…apparently YHC has been doing those wrong for 3 1/2 years. Champagne, aka Chief of the Form-Police Squad, called me on it. When he got to the base of NF and saw YHC doing what I thought were CDDs, he asked, “What are you doing Hops?” To which I, of course, replied: “CDDs”. He said, “No you’re not. Your legs should be straight.” Never too old to learn a new trick…or do the trick correctly….or have a fellow pax call you out on bad form. #accountability
Moving on. During the work on the lane with high knees & buttkickers heading towards the pitch, Alf mumblechattered something akin to “Nothing like warming up 20 minutes into the workout.” A workout is not a workout without the Q catching some grief.
Speaking of grief…the Jacob’s Ladder incorporating backwards uphill bear crawls was brutal. I say this not as a braggadocios Q but because even Lobster Roll appeared to be hurting. So either it was, indeed, a grievous call by YHC…or Lobster Roll was sick or injured or both. Definitely some modification going on that one though YHC saw no modification from Ickey on the hill – nice work brother.
Must be noted that Mermaid, site Q for Anvil (who’s the other site Q?), stopped as we made our way to the base of NF to do some maintenance work on the rockbed leading to the pond. #conscientioussiteq Can’t teach that stuff gents….
Fairly young crowd this morning. Van Pelt as WD (respect) and only 4 other “non-hates” in the pax. Glad Van Pelt & Champagne posted…..lest YHC would have been the least-hated…or something like that.
Anyway, it was an honor to Q the pax as it always is. Thankful to be among you men this morning in the gloom.
Announcements:
#F3GhostRunner starts this Thursday evening at 7:30PM from Arbo ABC – preblast: http://f3nation.com/2015/05/26/ghost-runner-2015-edition/
BRR – probably still some openings? If not, there will be. Ping Turkey Leg if interested.
USMC MudRun – Saturday, Oct. 24th – if you haven’t done one – you should. If you have done one – do another. Ping Mermaid for details.
HDHH tonight at The Lodge – keep an eye out for @LibatedCamel tweet for details