5 men gathered this morning, charged everything to the Underhill’s account, and got things done like this. This was Hammer’s VQ – having not coordinated at all beforehand, we drew for who went first. I won. Good thing – we would’ve quit at 7:30 if he had started.
Gummy Q
Yog around the parking lot, mixing in various moves that apparently get us warmed up (high knees, butt kickers, etc.). Gather on the soccer fields for the warmup (IW, Slow Squat, SSH).
4 stations across the length of the field. 1 guy at each station, 5th guy runs from last station to first, first moves to second and so on. Stations were LBCs, merkins, jump squats, CDDs.
Mosey up to the islands. Work in a little Mary (Flutter, slow Freddie Mercury).
Then line up abreast at the first island for suicides. 10 merkins at the first island, then back. 10 merkins at first island, 10 jump squats at second, then back. So on with third island (CDDs), fourth island (squats), fifth island (nothing).
Mosey to the hot box for 10 derkins, 20 step ups, 30 dips, but mostly so I could drink from the water fountain. Hand off to Hammer.
Hammer Q
Four pain stations. First is 20 dips in the hot box. Second is 20 burpees at the fence with the yellow thing on top (150 yards away?). Third is 20 air squats at the backstop (150 yards). Fourth is 20 “sprints” up and down the hill. That’s 20 times up. Really. Repeat the whole thing.
Finished with some People’s Chair, Jack Webb up to 5, and a little Mary. Done.
Moleskine
Great VQ from Hammer. Unfortunately for him, I didn’t know it was his VQ until 2 minutes before the workout started. Bad site Q. He brought something new and tough to The Rock repertoire though. That is a big field. And hot. Didn’t bother Hops though. He earned himself a free coffee from Hammer by beating him (and the rest of us) around the circuit.
Announcements
F3 Dads was this morning. So was the last chance to collect grape jelly for Calvary’s food pantry.
Almost 2 years ago, Spackler (Who has never been seen since he relinguished his duties) and YHC started Rebel Yell. We started at one AO, moved it, and now it has flourished. Feeling that it was time to release myself and pass the duties on to another, Heartbreaker decided to take on those duties. But, before the Pax were to hear the news, there was a workout and yes, I was not going to leave without dishing out some pain. Here is how it went down:
Disclaimer was given before leaving.
Jog around the movie theater parking lot with butt kickers, high knees, side shuffles and backwards run. That was your warmup.
At each stop do set exercise OYO and plank when done.
5 Burpees; Jog to next stop
50 SSH, 5 Burpees. Jog to next stop
50 LBC, 50 SSH, 5 burpees. Jog to next stop
25 merkins, 50 LBC, 50 SSH, 5 burpees. Jog to next stop
End on side of Target, circle up: 25 squats, 25 merkins, 50 LBC, 50 SSH, 5 Burpees
Plank with 6” with a couple 10 counts
Mosey behind Target for Speed Bump Suicides(Crowd Pleaser)
Starting at the 1st speed bump, run to 2nd 20 merkins, back to 1st 25 LBC
Run to 3rd 20 CDD, back to 1st 25 Freddy Mercury
Run to 4th 20 merkins, back to 1st 25 LBC
Run to 5th 40 merkins, run back and collect the 6
Jog over to Strawberry’s truck grab 2 bricks get into teams of 3. Back to front of movie theater for Grinders. 1 person w/bricks, 1 person on opposite end and 1 person running between. This is timed for 3 min AYG and 30 sec rest between sets
1st set: Brick Presses and Flutters
2nd set: Lateral raises and LBC
No more time, back to AO and return bricks to the confines of Strawberry’s truck.
A great crowd showed up this morning and hopefully I did not disappoint. It was good to see some faces that haven’t been out in a while, Vinyard is out of school and dad (JR Ewing). Good to see Salt Lick. Hope your back allows you to keep coming out. Welcome Steven, Martyr(FNG). What I do know, Rebel Yell is in great hands with Strawberry and Heartbreaker. Maybe even Spackler will show up some time.
Thanks for allowing me to lead you through the gloom.
Announcement:
New Site July 13th Nesbit Park. Watch for something from Dasher
12 men showed up on Thursday in the Arbo ABC store parking lot. But, this time, it had nothing to do with purchasing some Mad Dog 20/20 for the upcoming weekend escapades. It was about Ghost Runner…and its 4 to 6 brutal miles in the nighttime heat and humidity.
Alf has set up two nasty runs. And he’s somehow defied loop physics such that the routes are uphill the entire time. Or maybe it just seems that way when your legs are barking and you can’t see from the sweat dripping in your eyes.
Some observations…
Haze out.
Several Area 51 AO’s have collected food for the Calvary Church Pantry Food Drive. Thank you men of Area 51 for your help with this effort.
Young Love and YHC will be at Starbucks Piper Glen coffeeteria to collect donations that YHC has not already secured. Please bring collected donations to Starbucks Saturday 06/13/2015.
We will gather the donations and run them over to Calvary by 8:45 to meet our contact for drop off. We should be able to manage with 2 SUV’s, but may ask a few pax for help. If you would like to join us for the drop off you are certainly welcome to do so.
23 men of purpose with pure hearts gathered at CCHS for their weekend downpainment at Centurion. The disclaimer was given and a reminder that any man who brought canned ham was allowed to forgo the coupon for the morning. Rock Thrill topped YHC’s can count (50 versus 20) and thus YHC had to carry a larger paver (#Mermaidspecial). Given Rock Thrill more than doubled my count, he could have shamed me into carrying both large pavers but luckily he didn’t think of that. T-claps for the 50 cans and still carrying the paver.
The Thang:
COP – SSHX23 (each man calls out his F3 name in order thus 23), 5 burpees, IW X15, 10 burpees, Squats X15, 15 burpees.
Grab a paver and jog up to the shopping center. Plank until the 6 arrives. Ladder up to 12 diamond merkins – run to 2nd floor and down to elbow, 1 diamond merkin, back down to start, 2 diamond merkins, 5 more round trips so we finish with 12 diamond merkins.
Jog down to the Walgreens (Q was looking for some Aleve at this point). Mary with Freddie Mercury until the six arrives. Bear crawl down right side of Wal Green, mosey to other side and crab walk back (#longerthanQthought). Partner wheelbarrow down and back.
Jog to practice field for some gassers – exercise with paver at one end and hold six inches for 10 count at other end in between gassers.
Jog back to starting point, stopping at each speed bump for 5 burpees (15 total). Drop off paver in the SUV and circle up for COT.
Naked Moleskin
Q fail on marketing for canned ham as I didn’t get the reminder out until late Thursday. Unfortunately, Rock Thrill saw it, including my challenge to bring more cans than YHC, and thus I had to carry the larger paver (#gladto)
Original plan was the Murph with the brick but the run up to the shoppinig center with the paver forced me to audible – not sure the result was any easier as combo of heat, humidity, and paver made for a jacked up heart rate. Udder threatened mutiny if we ran past teh Wal Green down 51 so chaos avoided.
Udder was winning the gassers (#firsttimeforeverything) so I’m wondering if he heard 1 versus 10 for the called paver exercises and Abacus beat me in the bear crawl/crab walk (#firewood for next week – never let your son or younger brother beat you – #strong work). That is 0-2 but thankfully Teddy let me stay in front on the ladder (could hear him breathing down my neck the entire time) so at least it wasn’t an 0-fer on the score sheet.
Rip Curl, Triple 7, and Puppy Love continue to show the young guys that even if your age starts with a 5 you can still mix it up (or beat) the Hates. #respect. Great to see Pulp Fiction out again – I think he is 3-3 since his first visit to Centurion a few weeks ago.
I have Purple Haze in the list of PAX but never actually saw him between warm up COP and COT – can somone verify he was with us and not sitting in his car?
Parking deck should be done soon so time to start “ramping” it up rest of week to get ready for Friday the 13th every week – Centurion will surely qualify for the #paradeofhorribles then if not already.
Lastly, site Q Escargot was back out so hope he can stay injury free. And congratulations on the new biscuit in the oven – hope he/she doesn’t look like the milk man.
As always, an honor and a privilege to lead such a great group.
Announcements
Drive to support the food pantry at Calvary continues – bring some canned goods to a workout tomorrow. Check with Mermaid if you have questions.
Area 51 CSAUP event coming soon and Centurion AO will be a stop (if not then we will have to add it). Watch web site and @F3area51 on Twitter for more information.
Likely a convergence on July 3 so stay tuned.
Lastly, please let me know if you want to Q. We would like every man to Q – #getstronge
ADD ON – Link to sign up to Q. All 23 PAX from Friday can do it – first step is to sign up. I am happy to assist in preparation and execution (not sure that will help). https://docs.google.com/spreadsheets/d/1Yj2i_vLSAb1hZAmQaUBHNHwvhC5tWSGo1x4-rdLt1dI/edit?usp=sharing
This one is easy to write about. YHC wants a version of Metro’s Muthaship introduced to Ballantyne, the home of F3 Olympics Champion Haggis (who never showed this morning). Metro has 14 parking deck levels and Ballantyne’s combined decks have 15, we win!!
After much debate yesterday with a fellow PAX member who resides in Union County and doesn’t post much in Ballantyne, his opinion was Ballantyne’s MS was weak, he never showed up to test it, hopefully he will come out next time!!!
The Thang:
The challenge was to run up the deck ramp and back down on three separate parking decks (Premier x2 and Met Life) with 25 merkins when you reach the bottom of each deck. Who ever ran the most decks wins, kind of like Frasier going to Metro and running their Muthaship 16 times.
5.15am depart lively pace 0.7 miles mosey to Premier Deck A. Quick instructions given as expected verbal chatter from Site Q Champagne. Meet back at the putting green at 6.05am to make sure we have everyone.
Soft Pretzel and Pebbles went off like lightning closely followed by Mic Check, Van Pelt, Tussaud and Cable Guy. Everyone arrived back at the meeting point at 6.05am and two lone wolves wanted extra credit and decided to head out to fully accept the challenge.
Remaining PAX fast mosey back to the AO for a total of 5 to 5.75 miles of hard running and 100+ merkins. Most guys completed 4 decks and the winner on this challenge is Soft Pretzel with a solid 5 parking decks and 125 merkins, nice job brother.
Great job by everyone, good to see Champagne back out there crushing it and Jay our FNG Wilma solid work brother thanks for bringing him out Pebbles.
Announcements: Fruit juice collected for the Calvary food drive, F3 Dads camp August 14-16, F3 Dads Beatty Park Saturday 9am Lex Luther on Q.
Dredd & OBT are heading south to Stonehenge Saturday July 25th at 6am The Vine. The founders of F3 are visiting a Ballantyne AO fro the first time lets try and get a solid group out to support them. Stay for coffee and a bagel.
Thanks for the send off Mic Check.
Who would have thought that touring the arboretum @ 0530 could be so much fun! 22 pax showed up to do some shopping and all we could find were Merkins at every stop.
The thang-
Short quick mosey to corner of lot – circle up. SSH-25, Merkins-20, IW-25, merkins-20
Mosey to back of Walmart 10 hop ups on the concrete blocks – run to stop sign and do 10 Merkins. Rinse and repeat 3 times.
Mosey to rack room shoes. 20 decline Merkins w feet up on wall – run to retaining wall and back. Rinse and repeat 3 times.
Mosey to Chilli’s. 15 decline Merkins on patio then 10 burpees in lot. Rinse and repeat 3 times.
Mosey down to corner of parking lot. Partner 1 runs around parking islands while partner 2 does exercise. Exercises were Merkins and then lbcs. Flap jack twice.
Mosey to movie theater. Suicide sprints using speed bumps. 10 Merkins at each bump
Mosey to eye store where we did 2 sets of 15 Merkins
Mosey back to ABC store. Partner 1 sprints around lot while partner 2 does exercise. Flap jack 3 times. Exercises were Merkins, heels to heaven, lbcs.
Good job men! Not much observation here as I was too busy trying not to face plant w all the Merkins we were doing. Turkey Leg had no problems checking out everyone’s form. Horse Head – sorry to see you struggle a bit with an injury. Hope you get some relief soon!
Sound off gents if you have any observations from this am!
Announcements –
F3 dads tomorrow 0900 Beatty park
New workout 7/13 waxhaw – go to web for more info
YHC arrived at Peak 51 to find 2 pax coming in from the pre-run getting extra credit for the sprint to beat the train and 2 more pax coming in from a Pre Ruck. 9 pax assembled to see what pain YHC had in store. I hope I did not disappoint. VSF planted, Disclaimer given and off we went into the gloom.
Mosey to the back parking lot and circle up for the following:
Mosey towards the back of the school and grab some wall for People’s Chair. What, don’t we do this towards the end of the workout. Let the mumblechatter begin.
Mosey to Baseball field for Circuit Work
Move to baseball diamond for some infield work. Split the pax up evenly to each base and do the following:
Mosey from the field over to back parking lot and line up for Triple Nickel. Run to the lightpole & back 5 times, 5 LBCs at Light Pole, 5 Squats at Starting Point. Once finished, LBCs until all the pax are finished.
Mosey towards Launch point and since the pax insisted on doing People Chair towards the end of the working. YHC obliged and stopped off for some more time on the wall.
AYG back to Launch Point for some Mary. Pax Choice for Mary went something like this.
Finished.
Announcements
7 PAX gathered in the humidity of a mid-June morning for another installment of Mountain Goat. Having been disclaimed, we set out for the track at South Charlotte Middle School for something like this:
1-mi Warm-up at Fellowship pace;
Circle up for stretching, toe walking, heel walking, high knees, butt-kickers, additional leaping, cavorting, prancing… etc.
Main Event:
1. 30-seconds at Interval(I) Pace; 30-seconds recovery
2. 30-seconds at I-pace; 30-seconds recovery
3. 1-minute at I-pace; 1-minute recovery
Rinse and repeat for 8 sets with a water break after the 4th set
End with .25 mi cool down, return to parking lot. 5 mi covered today!
The Moleskine:
Excellent job this morning! This is a simple workout plan… but you really start to feel it on about set 5-6! And when you break it down to running at I-pace, we all ran 16 mins at 7:00 or sub 7:00 min/mile pace… which translates to 2.25 mi at 7:00 mi pace or faster. Excellent job!
I know each of you boys will only contine to get stronger!
Huggy Bear was out for his second consecutive dose of Mtn Goat!! Awesome to have you!
The Mouth kept us entertained, but what else is new?? He was definitely faster than most… (take a guess at who said that?).
Great to have Stagecoach out for his inaugural Mtn Goat experience. Great as always to have him at a workout… 2 years ago this week, I showed up at Death Valley where Stagecoach named me Slim Fast… but I wax philosophic!
HT, Brew and Sensei… regulars… strong… getting stronger!
Sensei took us out in prayer.
Always an honor to lead you guys!
As a reminder from the pre-plast… Checkout this link for the calculator that can help you start to identify your target pace. Enter your most recent mile, 5k, 10k, etc time. If you don’t have one, take a guess… there will be no policing involved! https://runsmartproject.com/calculator/
After you calculate your 1-mi pace, then go the the Training tab and look for the value in the “Interval” row. That should be your target for each of the 30/30/1 minute runs.
This is not a prerequisite! I just wanted you to begin to see for yourself how some of this works!
posted on behalf of Floor Slapper
A small and energetic group headed off on this humid morning Circled the school - 20 SS hop, 20 Imp Walk, Circled more 20 Mtn CLimb, 20 Merkins, Circled - 20 squats, 20 lunges To the Track - 4 corners - 15 merkins, squats, jump squats and 5 burpees repeat To the playground - Catch me if you can 10 merkins - around all the baseball diamonds Back to playground - circuit 10 pull ups, 20 dips, 20, Derkins - run to nearest home base, then repeat Jack Web: up to 7 and back down groaning and grumbling Peoples' Chair 1 min, lunge walk People's chair 8 minutes of Mary alternating with merkins: LBC, Bicycle, Dolly, Flutter, Russian Twist Back Scratcher 15 merkins, 14 wide arm, 13 left arm forward, 12 right arm forward, 11 merkins Run around the school and finished