The great British double act of Double D’s and Bulldog on Q at Kevlar today as 38 fine chaps came to “Jevlar” for a bit of a lung buster.
THE THANG
10 minute warm up:
Mosey to center circle
10 burpees OYO
Hillbillies? x 10
Merkins x 15
Monkey humpers x 20 (with partner if need be)
CCD’s etc
Parker Peters
Peter Parkers
Jump squats
Double D’s on Q – 15 minutes of carry’s, leg throws, and wheelbarrows
Bulldog on Q – 15 minutes of suicide sprints and exercises
4 mins of Mary
YE OLDE MOLESKINE
Good lively crew out at Charlotte Christian today. Due to the large numbers the plot was hatched to combine the Q and see where it went. Simba showed up sporting a sweet, sweaty Lion King t-shirt right from the bargain bin apparently in honor of Big Tops birthday. Hats off to Minimum for ditching the bike for once and getting a proper workout. It all started with some hillbillies and partner monkey humps from the lads in the middle. There was near mutiny for DD’s call for the crab walk wheelbarrow even though the goal was just five yards each time. Skywalkers wrist is clearly not ready for those shenanigans at this point and many of the pax modified with a sociable lunge walk instead. The partner leg throws also allowed the pax to get a good taste for the rubber pellets which may have ended up in every bodily orifice much to Cottontails disdain.
YHC had to modify some of what looked good on paper with the push up suicides. Only Lobster Roll and Alf looked like they could have handled going back down the pyramid.
Thanks for letting us lead and keep an eye on future site adjustments as the track and field at Christian get torn up shortly.
Bulldog and Double D’s
16 men paid homage to Royal H. Burpee at Centurion this morning. Here’s what we did.
The thang:
Mosey up the street to the shopping center for a quick COP:
SSH x 20
Mountain climbers x 20
Merkins x 15
Imperial Walker x 5
Head across 51 to Palantine Hill. Circle up for the 10 x 10:
Complete 10 burpees per minute for 10 minutes #crowdpleaser
On your 6 for mary:
LBC x 20
Heels to heaven x 20
Dolly x 20
Freddy Mercury x 20
The triple nickel:
Up the hill, 5 dry docks at the top, 5 jump squats at the bottom. Complete 5 times.
Native American run back toward base until a car zooms up behind us
Grab some bench at the front of the school
Dips x 15
Jump ups x 10
Dips x 14
Jump ups x 9
And on down until we got to Dips x 11 and Jump ups x 6
Mosey to the rock pile and grab a stone suitable for lifting
Curls x 10
OHP x 10
Curls x 7
OHP x 7
Curls x 5
OHP x 5
Back to the launch pad as time expired.
COT
Moleskine:
–Mermaid kindly filled us in on the history of the burpee somewhere between rounds three and four while the #mumblechatter was still fierce. He’s the resident expert and you can read up on Royal H. Burpee here. But the long and short of it is that everyone’s favorite exercise was invented as a test of physical fitness and the Centurion pax aced it this morning.
–Chelms led the way on the triple nickel as usual, but he came close to being disqualified for a false start. #oldmanstrong
–Our friends up in the Metro region are putting on #TheGoat tomorrow morning, launching at 6 a.m. from the top of the Muthaship. Be there for 3.5 hours of pain.
–Speaking of #CSAUP, save the date for Southern Discomfort on Aug. 1 for a tour of Area 51’s AOs. Look out for more info to come on that.
Thanks as always for the chance to lead.
At 0515 on Tuesday, 20 of Area51’s fleetest of foot took off into the gloom from 4 Mile Creek Greenway parking area and headed towards the South Charlotte Middle School track for the weekly #F3DevilsTurn. Not only a few turns on the way there, but several loopty loops on the newly painted and moonlit track.
The THANG:
The Moleskin:
Announcements:
13 bros, lunks, meatheads, sleeveless gods, etc., showed up this morning for a workout so brutal, we never really finished, unless your KB was the size of your kids baseball. Here’s what you missed while we did work for you:
Filthy Fifty:
No running, no warm up (Awesome! Come ready)
Partner up
1. 25 hand slap merkins
Each partner does
2. 50 heavy curls (except for TR. “It’s not a kb excercise” – 50 Lbc’s
3. 50 upright rows – 50 kb press
4. 50 kb swings – 50 kb press
5. 50 shrugs – 50 squats
7. 50 snatches – 50 kb curls
8. 50 total burpee pulls ups
9. More snatches and chest press
10. 40 Seal team sit ups
Moleskin:
In complete Meathead fashion, Probation doesn’t let a knee surgery put him on the shelf when it’s time to Q a workout…he crushes you anyway. Everyone was hard at work, switching out bells, working in with other groups, pushing and challenging themselves as most find themselves doing at a workout like this. Then there’s the chatterboxes. I’m not talking about the classic mumble chatter we like to reference, I’m talking about the two pax who spent the whole time like two mother hens on elliptical machines yappin’ away even over the sweet ’80’s rock tunes (and occasional ’80’s rap) that TR so graciously provided. Do that crap while your moseying during a boot camp. We came to lift. They know who they are, I’m embarrassed to name them. The other 11 of us pretended to count to 50 collectively trying our best to push through. Then, over to the playground for “pull up burpees”. I like variety, but that was like puttin’ perfume on a hog. Sore on the reg though. Thanks for the lead Probation, you never disappoint my friend.
Brown on behalf of Probation
Announcements:
F3 Dads at Southpark. Ask around
Sign up for F3Golf 2016.
24 turkeys got wild at Stonecrest.
The Thang
Mosey around the parking lot to warm up
Circle up for:
SSH X 20
IW X 20
Mountain Climbers X 20
Crabjacks X 20
Arch Merkins X 10
Partner up for 2 laps around the cinema with pain at every corner. For the first round, 1st planks at each station. The 2nd guy uses the plank for each exercise.
Corner 1 – Derkin X 20
Corner 2 – 1 leg lunge X 10 each leg
Corner 3 – Jump over partner, crawl under partner X 10
Corner 4 – Hop over partner’s legs (over and back = 1) x 10
Flapjack and repeat
Partner dips/sits ups X 20, flapjack, repeat
Mosey to the hill
Partner up again.
10 partner slap merkin, run the hill X 5
From the wheelbarrow position, partner 1 does 10 upright rows, flapjack, run the hill X 5
1 charge the hill via army crawl, 5 starjacks at the top
2 games of plank slap wars, best of 7. Loser does 5 burpees X 2
Circle up
On your six for a busted round of Guantanamo (perhaps ISIS infiltrated our ranks?)
Dolly X 20
Rosalita X 20
Human Proctractor
Ball it up, YHC took us out.
MOLESKIN
It was YHC’s second Q and I wanted to focus on partner drills. My favorites F3 mornings always include a healthy dose of 2nd F. It was great to see 2 new guys, let’s hope they come back and often.
Announcements
F3 Dads event tonight at Morrison Café
Be safe, check out getting a Road ID wristband
13 men laced up and got after it at Peak51 this morning. Little baby jog around back to the well lit parking lot for warmup.
SSH, IW, Peter Parker, Slow Squats
Line up abreast on one side. Do the called exercise to the other side, then jog back. Just getting loosened up. High knees, butt kickers, carioca, etc.
Properly warmed up and stretched, we continued over to the side parking lot for the main event.
Partner up. Partner 1 does the called excersice while partner 2 runs around the short track parking lot. Each partner has two turns with each exercise. Merkins, Lunges, CDDs, Jump Squats. Pause for a little recovery between each set with Plank and/or wall sit.
Meander over to the hill beside the ball field. Line up abreast at the top of the hill. Run down the hill to the fence, do 10 jump squats. Back up the hill for 10 hand release merkins. Back down for 9 jump squats and so on. Stop when the leaders finished.
Stumble to the nearby parking lot for Mary. LBC, Dolly (or flutter, you pick), Freddie Mercury, Flutter.
Jog around the school, stopping for some Russian Twist and a little stretching.
Continue around to the parking lot, finish stretching there.
Moleskine
This was only my second visit to Peak51. They’ve built a great community of guys out there. I rolled in at 5:20 and there were already 6-8 guys there talking. And they stay late to catch up with each other. Great to see. Those of you who read backblasts for workouts you didn’t attend (Hops), go check out Peak51 yourself. Great group of guys.
Good work by everyone out there. We thought we lost DT for a bit, but he was just taking advantage of the AO facilities. No man left behind, unless you’re in the portajon. Hair Band did not follow him there.
Announcements:
Mint Hill workouts getting started – Mondays and Saturdays. Official launch 6/13.
New moderate running workout coming June 1. From SCMS. Contact Slim Fast.
With the virtual flag planted, clock at 0530 and a quick announcement that we would honor the original Site Q’s and we were off.
The Thang
A brief run around the parking lot to pick up 1 member driving in on 2 wheels and then made our way to the field
COP
IW x 21
100 OYO burpees (thanks DK)
15x 2- one legged LBC (foot over bent knee)
1 lap around the school and back to the field
5/10/15/20/15/10/5 – Here/ there, Gassers…not sure if this one has a name (Bug chime in..)
3 exercises- Squats, Merkens and heels to heaven
Short round of plank exercises and back to parking lot
Line up for a shuttle run between light poles (not many poles, but spread-out)
Run to the Playground divide in 2 groups
Group 1 10 pull ups then run to the bleachers for 20 dips, 20 incline merkens, 10 step ups each leg
Group 2 20 dips, 20 incline merkens, 10 step ups each leg then10 pull ups
Planking in-between, repeat
Run back to parking lot for another shuttle run
4 MOM
LBC/Bicycles, into impromptu Flutter x 50
DONE
Announcements:
– Goat this weekend
– Death March (looks like a fun event)
– Up’n Over is looking for 1 good man. We are down one, so if you can run and need a 9 man team for BRR, hit me up!
Ye Old Moleskin
– Sussudio was angry today. Apparently not a big fan of the Q’s timing or instructions. He took his anger out on the Sprints…strong as he smoked all the young guys!
– Kirk, Chelm (went to the booth for a film review) and Hopper were out in-front on the field work, I guess this Q will lead from behind
– Kirk also gave me a firm warning that 200 burpees were out of the question and he would sit and protest. This would have been a true shout out to DK, but that is just plain stupid. Sorry DK, just 100 here
– Q rust! YEP. This is my 3 post since I took 6 weeks off for a bum leg. Perhaps Sussudio, Kirk, and Chelms had valid points.
– As always, thanks for the opportunity to lead and the Pax to blindly follow. I hope you were smoked, I was.
– Sussidio- Thanks for taking us out today and for the special prayer…the day has to get better!
Fourteen men arrived at Anvil to work off the tacos and dos equis from last night.
The Thang:
Run .30 miles through the Anvil Parking lot
SSH x 20 IC
Merkin x 10 IC… Hold it
Shoulder Taps x 15 IC… Hold it
Wide Merkin x 10 IC
IW x 20 IC
Mosey to bottom of North Face for 5 Polish/Turkish Get-ups. Run up North Face and perform 5 burpees (Repeat 3 Times)
Mosey to the parking lot area near the baseball field for some circuit work. Divide into groups of 3 and find a group lifting rock. Person 1 remains at ball field to do some rock lifting. Person 2 & 3 run to the “Snack Shack”. Person 2 remains at the Snack Shack for some leg and upper body work while person 3 runs back to the ball field to relieve Person 1 who will run to the Snack Shack to relieve person 2. Well… I think you get the point. Repeat until the PAX has completed all exercises.
Ball Field Exercises- Round 1: Curls Round 2: Chest Presses Round 3: Tricep Extensions
Snack Shack Exercises- Round 1: Step-Ups Round 2: Dips Round 2: Derkins
All you got back to the launch area
4 MoM:
Flutter x 20 IC
LBC x 30 IC
Heels to Heaven x 20 IC
Forearm Plank for last minute
Moleskin:
Strong group today at #F3Anvil covering over 2.5 miles. Hopefully the 45 minutes burned off all those calories from Cinco de Mayo. Thank you for the opportunity to lead this morning. This was YHC’s first Q at Anvil and it was rather difficult to plan as there are so many great options.
Announcements:
#GOAT2k15 is this Saturday at 6am leaving from #Muthaship
7 AOs
13 Miles
Top 10 Qs
18 Pax gathered to see what was in YHC truck bed. Hello bricks!
Each pax grab a brick. Be glad I only have enough for one each.
Circle:
– SSH x 30
– Goblet squat (slow squat) with brick x 20
– Diamond Merkins with brick x 10. Hold / 6 inches.
– Mtn. Climber w/brick x 20
Partner up – Catch me if you can. 2 bricks one partner; 5 hand release merkins the other – run out Stonecrest at Chick-Fil-A – clockwise around and stop at Ballantyne Commons/Elm. Plank till 6 arrives.
Get your brick from your partner – Right arm high-leg; Left arm high-leg; 6 inches – Mic Check give me a 10 count.
Fast Mosey back to cars.
Ppls chair – hold brick out straight; up; R and L leg up / air presses x40
Partner wheel barrow with Merkins every 7 steps with bricks across parking lot. Flapjack
Lunge walk while passing brick between legs – down and back. 5 burpee penalty for dropping brick.
Jack Webb – diamond merkin with brick / air presses with same. To 7 merkins/28 air presses.
Mary: LBC, Dying Cockroach; Heels to Heaven; Flutter; Rosalita
20 Merkins OYO
Done!
-YHC has been super busy at work so I have not been able to post. As any committed F3 brother knows that is irritating. So I was intent on having an intense workout. Enter bricks with a mad Q wanting to inflict pain.
-Good to see Pig Pen out. I believe that it’s been awhile (sorry brother if you have been back a few weeks. See above.)
-I believe that the partner wheel barrow was equal parts liked and disliked. All good exercises have that quality.
-Pop Tart dropped his brick and got a 5 burpee penalty. YHC was laughing and dropped mine. That’s karma.
-Mic Check, Outback, and a few others sat their bricks down too as they thought everyone was to do burpees. No guys only you because your brick hit the ground. Laughter ensues.
-YHC almost had to defer to Mic check to finish Jack Webbs. At this point our arms were toast.
-Freely’s was his usual self. We all know what I mean.
-Wild Turkey got some Q practice in for tomorrow during Mary – He’s on Q at #F3RebelYell. Remember…”In cadence, and…exercise” He’ll get it.