(posted on behalf of Cable Guy)
16 hung out with Cable Guy at Stonecrest.
Mosey around the parking lot to warm up
Circle up for:
SSH X 25
IW X 25
Mountain Climbers X 25
Mosey to back of Target speed bumps for:
12 Carolina Dry Docks OYO at 2nd, 4th and last speed bumps
People’s Chair on wall after completion
Mosey to next parking lot for:
Partner up. 1st guy does squats. 2nd guy lunge walks to middle of lot, turns and lunge walks backwards to end of lot. He begins squats and partner performs same to end of lot. Repeat back to starting side of lot.
Mosey to fountains for:
Partner up again. 1st guy performs incline Merkins on wall while partner runs around building. Flapjack. Second set perform step ups. Flapjack. Third set perform dips. Flapjack.
Mosey to next parking lot for:
Line up on curb. Bear Crawl to far curb, perform 5 Derkins with feet on curb. Bear Crawl back for 5 more Derkins on starting curb.
Mosey to parking lot for:
5 minutes of Flutter, Dolly, Russian Twist and High Plank alternating shoulder taps.
Announcements
Take out.
As YHC sat down last night to put together a comprehensive weinke for the morning beatdown, AC/DC’s Thunderstruck was playing in the background. Then Def Leppard; 38 Special; you get the idea. it’s amazing the impact music can have on your mood and psyche, sometimes making you feel almost invincible. 11 pax (including two 2.0’s) posted to see what that felt like.
The Thang
COP:
Mosey to Playground for
Partner Work:
Mosey to Football Field for
Animal Walks (~15 yrds and back):
Mosey through trails to neighborhood street with nice hill for
Triple Nickel
Mosey back through the trails to football field.
Mosey back to playground for another
Circuit 2:
Mosey to COP field for
Mary:
Time
Done
COT
Announcements:
Naked Moleskine:
So, yeah, the weinke is tougher by the light of…gloom. A few audibles were called for the sake of time, yeah that’s it (and to prevent smokeage of all).
Great work by all today. Lot of strong work, both individually and as partners.
As YHC and Low Tide rolled in for preKB, Slim Fast’s car was already there. About 2/3 of the way through the KB routine (solo, as Low Tide played on his phone in the car…shame), Slim Fast & Sensei came running around the corner – something about 3+ miles and a 7:48 (?) pace. Strong start, gentlemen!
Everyone seemed to enjoy the animal walks. Well, at least the non-mobility challenged, light weight 2.0’s.
Outta time and random thoughts, so add in your observations in the mumblechatter below.
Aye.
High Tide
Joust
50 Merkins
50 Squats
Partner up with like size and speed
Partner one plank, partner two decline Merkins…flap jack hit 100 as a team
Partner one piggy back partner two for squats…flap jack hit 100 as a team
Mosey to track…stopping for 20 diamonds every 40 yards
Half-Mile race by 200s – Start at the bottom of the hill – Race your partner to the two hundred mark. Winner does 20 Dry Docks, Loser does 40. Winner does jumping lunges until Winner gets done. Race back to the bottom of the hill. Winner sprints up to the top of the hill, Loser sprints up to the Blue Door. Winner does jumping lunges until Loser gets back.
Lunges until everyone is finished.
Mosey to field for shuttle runs by 10 yards to the 50 yard line. Loser does 30 single leg squats, winner does 20.
Bear Crawl shuttle races by 5 yards to the 15 yard line…do 5 Merkins at every 5 yard line mark.
100 yard race of partner to other goal line. Winner does 40 LBCs Loser does 60 LBCs. Repeat
Mosey to base of bleachers for severe decline Merkin Eternal Flame Waterfall X 5
Mosey back to parking lot stopping every 40 yards for 20 Diamonds.
8 minutes of Mary
50 Flutters in cadence
Extended Protractor
30 high crunches
20 Heels to Heaven
50 Merkins
The boys were out in force today and lit up Charlotte Christian! Great pax and all were flying today. Great first convergence of Joust and Kevlar, Header was very hospitable as always. Not much mumble chatter, though the pax were not huge fans of the 70 degree eternal flame decline merkin waterfall. A few of the normal pax were not present…assuming the golf tournament wore a few lads out.
Went to a Marriage Conference last night which lasted longer than expected, couldn’t sleep and got up early to Q overdrive, I was one tired Q so #Q-drenaline had to take over…
The Thang
#HairbandMile to get warmed up
COP
SSH x 15
IW x 15
Peter Parker x 15
Parker Peter x 15
Set up a square in the parking lot of SV Middle with cones as our field of pain, this is where we will live in the #gloom today.
We will move around the rectangle with stations at each corner, at the end of the 2nd time around on your six and flutter or Freddie Mercury until everyone is together then start next round. Part of the goal is to not stop and keep the heart rate up. It went something like this:
Round 1 x 2
Long side – Bear Crawl
burpees x 10
Short side – Crab Walk
Carolina Dry Docks x 15
Shortened the length of the rectangle a little for time
Round 2 x 2
Long side – Lunge Walk
Bomb Jacks x 15
Short side – Crawl Bear
Merkins x 15
Audible! 2 laps around the rectangle, you know it is a smoker when I want to run to break things up!
Round 3 x 1 due to time.
long side – Lunge Walk
Mountain Climbers x 15
Short side – Crab Walk
Wide Arm Merkins x 15
2 MOM
Dolly x 25
Slow count flutter X… oh about 1 because it sounded good on paper but was a Q fail in practice.
Flutter! x 25
Done!
Moleskine
Like I mentioned, I was exhausted when that alarm went off this morning so maybe it was just me but this seemed like a real smoker, more than it even looked on paper. Judging by the lack of mumble chatter I think it was a smoker though.
Great to see DT coming out to get back in RL&B shape and great to see Tonawanda keep coming out, stronger every week brother.
We have had a few FNGs since Overdrive started let’s all make an effort to reach out and get them back!
If I missed any announcements or anything else just chime in!
A few things from the Matt Chandler Conference last night:
Always an honor to lead and be a part of a great group of brothers.
Hair Band
5 men (Outback, Mic Check, Mr. Bean, Dear Abby, and YHC) earned extra credit for the advertised pre-tractor tire flipping workout. 15 SOBs launched at 0515 from the Vine Restaurant at the Ballantyne AO to for a run heavy workout covering 4.5 miles. 1 SOB stayed behind (Outback) for some tractor tire work as he recovers from IR. 16 men in total took the #redpill and asked for pain at The Brave.
Here’s what we did:
The Thang:
COP – SSH IC X 10, IW IC X 10, Squats IC X 10
Head to the bottom of Ben Nevis on Ballantyne Commons for instructions from the Q.
Run up Ben Nevis pushing a fast pace, 10 burpees at the top, recover mosey down Ben Nevis to wait for the six, 20 Dips on the road side guard rail; rinse and repeat.
We then headed over to the basement of the parking deck behind the Ballantyne movie theater.
Partner up – Partner 1 climbs the steep hill out of the basement of the deck, runs around the parking deck and back down the other steep hill back into the parking deck; Partner 2 – Bear crawls until partner 1 is back, flapjack.
Repeat – Partner 1 – runs; Partners 2 – In and Out Planks, flapjack
Repeat – Partner 1 – runs; Partners 2 – Carolina Dry Docks, flapjack
We then headed to the top of the parking deck and lined up shoulder to shoulder while Q gave instructions for the Merkin ladder.
Sprint half way down the ramp and do 15 merkins, sprint up the ramp and do 14 merkins, continue on 13, 12, 11, etc. down to 0. Once finished, gather at the top of the deck for Mary in cadence to wait for the six – LBCs X 20, Heels to Heaven X 20, Dollies X 20
Mosey down the ramp and backwards run back up the ramp.
Mosey down to ground level for sprints. We sprinted up the ramp approx 100 yards X 3
COT
Moleskin:
The goal today was easy, crush the SOBs. The pain started for 5 men wanting extra credit at 0500. We ran through a routine that included flipping a tractor tire 10 times, kettlebell swings, merkins and Mary.
At 0515, the fun began. When we launched there was lots of positive and social mumble chatter. We circled up for a quick COP and headed towards the bottom of Ben Nevis. Then the mumble chatter turned to worry. From behind me I could hear, “MT where are we going? This isn’t good,” but I stayed silent. SOBs don’t typically head toward Ben Nevis, unless of course you’re running with Bratwurst at Swift. There was dead silence when YHC gave the instructions for the ¼ mile climb, which included 10 burpees at the top and off we went. Shout out to Haggis, MC Check, Voodoo and Mr. Bean for the effort. That hill is a beast and they crushed it.
The mumble chatter returned, including sighs of relieve, when I announce we were leaving Ben Nevis after the second hill run. When we got to the basement of the parking deck and I announced that we were starting the “CSAUP” portion of the workout, the looks on guys faces was pretty comical. The hills climbing out of the basement are about 15 feet tall and steep, in fact so steep, I wondered if I was making a terrible decision having the PAX climb up and down them, but I pressed forwards against my better judgement. The highlight of my morning was watching Dolphin come down the hill into the basement on his 3 lap around the parking deck. He slid head first down the steep hill on his belly, most men ran down the hill or slid down on their tails. Dolphin was all smiles and had perfect form like he was belly sliding into home plate for the winning run of a baseball game. It was absolutely hilarious and the dirt and grass stains on his shirt stuck with him for the rest of the workout.
SOBs can thank my buddy Mermaid for the Merkin Ladder. He planted that seed over beers on Wednesday afternoon and I was dead set on using it today at The Brave. He suggested the 20 Merkin ladder in a parking lot, but I made it my own and used 15 ladders on the parking deck ramp. The merkins/sprint combination was painful.
I wanted to “empty the tank” before heading back to the COT and there’s no better way to do that than more sprints. The plan was 2 sets of sprints up a parking deck ramp with a recovery mosey back down, but 2 wasn’t enough for Haggis, so he specially requested another round and I was happy to oblige.
As always, it was a pleasure leading my SOB brothers in The Gloom.
Announcements:
3rd F kicked off last Tuesday. Join us at Einstein’s Bagels at 0630 after Swift & Bagpipe on Tuesday. For next week, read through Chapter 1 of the book “True Measure of a Man” by R. Simmons.
Fight Club re-launched on Mondays at 0530 (new day). Everyone should try this boxing style workout. It’s a different type of workout that is a lot of fun.
Sign up for F3 Death March on May 29th. Sign up and don’t ask what it is, just sign up.
Mr. Bean and YHC are road tripping it to Atlanta on Saturday May 9th to Q one of the launch workouts for Atlanta in Piedmont Park at 7am. EH your buddies in that area to join us.
While our Saturday morning AO competition has spent recent days designing sorority worthy slogans for the golf outing, The Rock and Olympus have been desigining a MAN worthy workout for tomorrow. Come to The Rock for a convergence with Olympus where you will get a smoker on your upper body, core and cardio. The pain stations will be plentiful!! See you tomorrow at Calvary Church at 7:00 sharp! If you prefer to play with markers and create catchy phrases, then definitely go to Day Zzzzzero. I hear they might braid each other’s hair tomorrow.
It was @F3Golf day. That day of the year where every hacker has a chance for glory. Teams were prepping their batting order trying to figure out who could handle nerves most effectively. Who should putt last? Who should tee off first? Do we switch up the order if the birdies aren’t falling? Oh, there were many pressing questions on this infamous day, April 30th, 2015. However no question was more pressing than should Hydra and Meathead converage on such a day because of @F3Golf? Would Meathead have enough guys in attendance or do you think guys would skip the KB to ensure a smooth golf swing that afternoon? Maybe we should converge. I mean, it is a holiday of some sorts, right? You either took the day off or maybe asked for a half day? Or if you are an insurance guy, you were just doing what you always do this time of year. But how do you converge two sites that are extremely different from one another? One a 0.0 and the other one headed, water monster beast with one eye (or something like that). So the powers that be called in the experts. This is how the story rolls:
Short, awkward disclaimer
The Thang
25 IW
Jack Webb x 10
Split up into 2 groups – Hydra and Meathead (pretty authentic and creative if you ask me)
Hydra Group 1:
Mosey to football field
The Beast x 4 – MTJ, Diamond merkins, CDD’s, Russian Twist
Mosey to concession area
10 jump ups
20 decline merkins
30 dips
10 jump ups
20 incline merkins
30 dips
Mosey back to playground to gather those Meatheads who wanted a bit of Hydra #2
Mosey back to concession
The Alabama Slamma – All you need to know is it equates to 210 merkins
Mosey to some other field
8 x 70 yardish sprints
Mary
25 Rosa
12 J Lo (crowd teaser)
25 back scratcher
25 Dolly
The Meathead workout
YHC asked High Tide to send an email of what Meathead accomplished. I got a few photos of his weinke. I am not Purple Haze. I don’t do admin. You are welcome to type it up in the comments section sir
Le Moleskine
Spack
Announcements
None
16 strong men assembled to help Centurion co-site Q Chelms aka Tater Tot celebrate the milestone of RESPECT. 50 years old, for those outside the “know.” YHC began by presenting a custom F3 “paver.” No need to carry it today. Off we went.
Thang
Mosey out of the lot up Little Ave and right at Wells Fargo branch. Down 51 to crosswalk and cross 51. Circle up behind Jack in the Box.
COP
SSH x 50 IC
Merkin x 10 IC
Spasmo Spartan Burpee x 10 OYO
Mosey up the road to lot next to Palatine Hill
Palatine Hill Restrictor Repeats
Start in plank position. 10 x called exercise. AYG 75-yard sprint down parking lot to top of Palatine. 10 Jump Squat. AYG back. High knees in place or plank to wait for 6. 5 total repetitions. After rep #1, 3 restrictor plates were retrieved from a stash spot nearby and given to top 3 finishers. 18 inch long telephone pole rounds. You win or show, you get to carry a restrictor for the next rep. #prize
Called exercises: Merkin/Werkin/CDD/Diamond/Crucible Merkin
10 Jump Squats at top of Palatine for each rep.
Restictor plates returned to stash location and mosey back toward Carmel Commons plaza, through the lot, across 51, through CCHS to the only remaining rock pile near launch lot. Grab a rock.
10 Rockees. Immediate run to picnic area for Bench Set: 10 Jump Up/10 Dip/10 Derkin. Run back to rock. 10 Rockees (burpee with rock).
Rapid Fire Rock Set
Exercises to 15 in civilian cadence, no rest. Curl/Tri extension/Press/Curl/Curl/Tri extension. Drop rock and repeat run to picnic area and bench set. Run back down to launch lot at completion of bench set. Plank to wait for 6.
Mary
Flutter x 50 IC
Hold. 50 count from Chelms.
Dolly x 50 IC
Merkin x 10 IC
Plank-o-rama
COT
Moleskin
Centurion was YHC’s first post just over 2 years ago. Cut my F3 teeth on Chelms aka Tater Tot Q’s. Appreciative of the leadership at this AO and within F3. Pleasure to lead this group of men in a birthday beatdown.
Notes from the field:
Spasmo Spartan Burpee was best YHC could do to properly name a churpee. Thank you for the demonstration in COP Chelms.
Restrictor plate repeats at Palatine were included to provide a race-type set. We all know Chelms enjoys them. It was noted that Chelms likely is the all-time leader for false-starts, hence the merkins to start. He still started ahead of the call on set #1. Always ready to go.
Restrictors changed hands several times. YHC, Dory, Pebbles, Brushback x 2, Brisket, Chelms, Purple Haze, Scabby (x2?), Teddy. Probably missing a few names here. Pax were flying. Group was staying close. Scabby almost won a round with a restrictor.
Brushback always flies on sprints. Even after a vacation (taper) with the M in the Keys.
Teddy is always fast.
Margo and Scabby ran in and back.
Dory was Larry Bird on some of the repeats and on both of the bench set combos.
Mary was a little tough. That was a lot of reps.
Great to see Abacus who has been spending most of his free time with his calculator and tax forms. Still crushing it out there.
Pebbles, Margo, Cane, Garbonzo, Red Rocks, Beaker, and Heartbreaker brought the A-game and made it look easy.
Great work men. Thanks for coming out. Thanks for takeout prayer in BOM from Chelms.
Announements
Blades of Glory has been released from the hospital. Back on his feet. Thank you to all who lifted him and his family up in prayer. Please continue to do so.
Memorial Day Murph hosted by Indianland pax. Monday at 8:00 after the regularly schedule workouts. Erased the voice memo and forgot location. Pebbles is contact.
Celebrity Quote: “When I’m in the States for a reunion tour to play our 1 song that we are marginally known for, and I’m near Charlotte of the North Carolinas, and it’s a Thursday morning, and I have extra hair product… I ALWAYS post at Peak 51… I’m never “Too, Shy, Shy… Happy 1-Year Anniversary!” – That guy from Kajagoogoo that is only known for his hair…. not pictured!
There you have it! An unsolicited celebrity quote from none other than Kaja himself who has been rumored to attend Peak 51!
OK… enough dribble… you’re here for the Back Blast!
8 PAX were on-time and ready to ascend the Peak for a 1st Anniversary-style beatdown delivered by Slim Fast. Here’s how it went down:
COP
Disclaimed PAX moseyed to bus lot and circled up for some pre-COP stretching…
SSH x 20
IW x 20
More stretching and calf-raises.
Mosey to baseball field
Divided into 2 groups with Geraldo as a “floater”. Cumulative exercises to 365.
1. One member of the group runs to the other fence while other team members do squats. When runner returns, next member runs, and the remaining team members continue to count squats until group reaches cumulative 365… (about 120 each).
2. Same format for Merkins… 180 first round (about 60 each).
3. Same format with LBC’s… full 365 (about 120 each).
4. Same format… finish 180 more Merkins +5 together (about 65 each)… Total 365.
Mosey to wall for people’s chair. 3 times with 65 arm presses.
Mosey back to parking lot.
3x Burpees OYO
20x Flutter
6x Burpees OYO
20x LBC’s
5x Burpees OYO
Finish with some stretching. Done!
Moleskine:
I’ll start by saying a HUGE thanks to all of the PAX that have made Peak 51 such a great F3 Workout Site over this last year! This includes all of the leaders that have volunteered to push us a little further each week… but mostly all of the guys that are committed to being there every week they can…. which is just as much leadership as calling the cadence!
I also can’t pass up kudos to Geraldo for his leadership and heart to shepherd a great site with great PAX week after week! I really appreciate everything you do!
It was great to have Chum post with us… a great veteran PAX and leader. Awesome to have you, brother!
Also great to have Gummy join us!! He is leading next week, and is on a bit of IR coming back from some injuries sustained in January. I know it will be a punishing beatdown next week!
Frosty Paws, Insomniac, Whitesnake… solid as usual!
Geraldo, despite IR’ing from a spill at Fast Twitch, is still able to Ruck! Strong!
Sensei as always brought his “A” game. He and I got 4 miles in for the pre-run… Sensei just keeps getting stronger, and faster!!
Frosty Paws took us out with a strong prayer!
Announcements:
1. Chum advertised the upcoming Mint Hill launch for Saturday, along with the Monday workout that is already in flight.
2. Red, Light and Blue Ruck
Based on lots of demand the last few weeks, we’re locking this in. Will run thru early November. Here is the scoop:
1. Mtg location: Each Friday, Goldman Lot
2. Details: 8 mile launch is at 0515: 6 mile launch is at 0530
3.Format: Intended as a fast fellowship run, targeting an 8min/mile pace. Warning: some Qs will negative split this and paces may be slightly faster. The intent though, is to keep conversation going, and the pax together. Q will pick the route and set the pace.
Please join us for this, great run with a great group. If youd like to Q, DM me on twitter.
See you tomorrow…Nabisco will be your Q,
Doc(k)