The Thang:
0529 (warm up) Semi-High Knees into Mountain Climbers X 3
0530 Quick Mosey south to Church Parking Lot(far corner)
==== COP: Prisoner Squats X 12; Diamond Merkin X 9; Low Flutter X 9; Wide Arm Merkin X 9
==== Cris-Cross X 9; Carolina Dry Dock X 9
0534 Three line- 35lb KBell Run: hold KBell over head; run 20 paces then pass KBell
==== Pax run .3 miles to low end of parking lot; drop the KBells
0538 Partner up; P1 Bear Crawl ; P2 7 Merkins, run and tag partner
==== flap jack: P2 Bear Crawl; P1 7 Merkins, run and tag partner
==== Continue exercise until reach high end of parking lot(.25 miles)
0542 Backwards run to opposite corner, flip to regular run down parking lot
==== Stop at set of benches: Derkins X 9; Dips X 7(left leg up); Dips X 7 (right leg up)
==== Derkins x 9; Dips X 7(left leg up); Dips X 7 (right leg up)
0548 Quick mosey to bottom parking lot; Grab KBells for three line Indian run…
==== Pax start three line Indian run w/ KBell over head; run 20 paces then pass KBell
==== Pax complete one lap around parking lot (.4 miles)
0555 Quick mosey run back to park; bear crawl over bridge to basketball court.
==== Partner Up: Partner carry down court, switch at end line, partner carry back
==== wheel barrow down court, switch at end line, wheel barrow back
==== Partner carry down court, switch at end line, partner carry back to end line
==== wheel barrow down court, switch at end line, wheel barrow back to end line
0601 COP: Merkin X 9; Low Flutter x 9; Diamond Merkin X 9; Toe Touch X 9; Wide Arm Merkin X 9
==== Bicycle X 9; Diamond Merkin X 9; LBC X 9
0606 Quick mosey to athletic field: Plank at bottom of small hill;
==== 5 sets w partner: P1 run to top off hill and back; P2 Sumo Jump Squats; switch
0611 Quick mosey across athletic field to church parking lot
==== Pax three line Indian run around church parking lot: two laps(.8 miles)
0615 COT
Moleskin:
Excellent weather and a ‘problematic’ DMZ pax, a perfect storm-a-brewing for a Three-peat Beat-down. YHC’s third visit to DMZ Q position had to be ‘slamming and jamming’. Hype, energy, and exuberance that’s what you need for a “Three-peat Q”. YHC brought it all to DMZ and a ‘Metro-nasty’ beat-down for the pax to gnaw on.
You see, YHC has a little ‘Metro-nasty’ inside tha brain and sometimes it jets out all over the place. ‘Metro-nasty’ samples Jungle, Ranger and Shark Tank workouts with attitude from Mutha Ship Monday, Young Guns and Combine. That is ‘Metro-nasty’, a flavor of intense, over-the-top, insane workouts born in Metro territory. Luckily for YHC, F3-Metro born and raised…yea baby!
Inside the ropes:
SkyWalker: recently off IR and back in the mix. Glad to have you working hard to get back in F3 shape. Not much time for chatter while your sucking air but soon, I’m sure!
Flutie Flakes: Solid work from a hard working father who travels to Hot ‘Lanta every week. I think it’s great your hitting F3 workouts in two different states each week! Bang on Brother!
Eye Chart: Following you on Strava, I know your getting faster each week. Great work out there in the gloom.
Talk Box: Also coming off IR but working hard to get back to the lead pax! Foot problems are a Bi#ch but keep pounding bro!
SunDancer: Smooth operator, I know, but today on the edge of madness. KBells are your friend!
Chappy: Great assistant out there, help keeping the pax in order and leading with great effort…nice work!
Gummy: You are a little sticky but smooth with your technique! Strong work today.
Semi-Gloss: Shinny in the sun but we were in the DMZ gloom. Looked strong running with KBell over your head. Power play!
World Tour: Love the nick name, keep the tour going and post Metro workouts soon. Way to go hard today, nice!
Hamlet: Don’t let the name fool people, you can be nasty when you want to. Go for it dude!
Catfish: Way to come strong out there in the gloom. Didn’t see you sweat that much today, not enough running for ya?
Dick Clark: Classic radio junkie, aye! Perfect hair today, how did you pull that off? Working hard…great effort!
Rashard: Strong 45 minutes from you dude. Keep pushing F3 strong, yea!
Cyclone: You are a buzz saw out there, great work and ready for more. Keep pounding!
Out Back: Great to have you in the mix today working hard. Nice!
Water Seal: You are air tight out there in the gloom. Let it all out and bark a little! Keep working hard…good job today!
Church Bus: Glad to have you jamming and slamming hard. Way to push hard!
BOG: ? Not sure if I got your nickname(readable?) correct but I know you were in the mix all way till COT. Great work today.
Kit Kat: Nice work out there. Keep working hard and jam on dude!
Love Boat(lifo), Love Bug(lifo), Film Festival(lifo), One Eye(lifo), Red Rider(lifo): All you gents worked hard and completed the workout today. Left early due to work/family requirements…respect.
GodSpeed(FNG): Army Chaplin is a big responsibility and F3 is a great ‘toolBox’ for life so glad you came out to workout! Post again soon!
That’s what went down in DMZ territory. A ‘Metro-nasty’ Three-peat Beat-Down in effect. I know there is more to add so chime in with a comment. Leading a F3 pax through a workout is always a learning experience and a huge thrill at the same time. Honorably yours…
Snoop
10 PAX launched at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO for the weekly speedwork known as Swift.
The THANG:
Moleskin:
Announcements:
17 men chose to forego BRR prep or merkin mania and take on the skunk. Our plan was simple – go hard, carry KBs, burn hair.
Warm Up
– SSH
– Imperial walkers
– Good mornings
– 10 two-handed swings
– 40 burpees on your own
Farmer Carries
– Break up into teams of 3, bring 2 KBs
– Partner #1: farmer carry 2 KBs in big loop around church
– Partners #2 & #3: 10 merkins, chase, switch
Hairburners near the stairs in parking lot
– Partner #1: hairburners
– Partner #2: two-handed swings
– Partner #3: LBCs
– Rotate through six stations of plates
Hill Suicides at bottom of parking lot
– Group 1: suicide runs to 1st curb and back, 2nd curb and back and road and back
– Group 2: KB snatches (round 1), goblet squat and press (round 2), curls/triceps (round 3)
Finish Up
– Groups of 3 take plates back to parking lot: KB farmer carries, hairburners, 10 merkins, rotate between members
Great work out there today. Loved the cool weather and chatter. 40 burpees for 40 years, feeling much better than when I was 30 thanks to F3. Hoping that I am still killing it when I’m 50 like Sussudio (although I can’t keep up with him now)! Thanks to Crabcakes for getting the plates delivered. There were some moans when we finished the farmer’s carry to find the plates waiting in the parking lot. Hairburners are tough to beat! Looking forward to having the BRR crew back in 2 weeks.
– Harley
8 men of Area 51 dusted off the weekend with a dose of The Matrix. It was a nice cool August morning. Starting to feel like football season, so lets get some work done.
Mosey out and around track to basketball goals with some high knees, butt kickers, shuffles, backwards runs, etc between the light posts.
COP:
IW x 25 IC
Squats x15 IC
Single Romanian Dead Lift – 10xR, 10xL OYO and repeat. This should lengthen and strengthen the hammy’s that so many have been grumbling about recently.
Flutter Kicks x 25 IC
The Thingamajig:
Run around back of school, almost pitch black out there. Apparently CMS forgot to turn some lights on for the first day of school. Either way, there was just enough light from the parking lot to illuminate the stumps.
Single leg step ups on stumps with a backward lunge at the bottom x 15 each leg. Then run out about 50 yards and back. Plank-o-rama when done. Repeat.
Mosey to playground.
Everyone grab a bar and dead hang for as long as possible. (Feet off ground, arms fully extended)
10 pull-ups, 20 derkins, 30 dips and repeat.
In parking lot
Run to next island and back. Once back do 10 LBC’s. Repeat several times with 20, 30, 40, and 50 LBC’s. Plank when done.
Same thing but 20, 30, and 40 flutter kicks after each lap. Glute bridge when done.
Coal Miner’s Daughter reports we have 90 seconds left. Time for 15 Burpee’s OYO.
Wrap it up.
Moleskine:
After Saturday’s half mile-ish of farmer’s carry YHC looked into improving grip strength, because my forearms were smoked. In lieu of KB’s or other weights the dead hang is a great way to get it. O’Tannenbaum tried to question the Q’s reason for this, but after about a minute of hanging there, I think he got the idea. Not sure who stayed on longest, either Byron or Lobster Roll. Either way, good work and great way to give the lungs a 10 count while keeping the work going.
A couple of site FNG’s including Byron, Holy Hitman, and Gumbo I think. Byron skipped the trek out to Diamond Head to join us in the south. He mentioned we were much quieter, but I think he got his money’s worth on the work.
Thanks to O’T for the send off.
-Alf
Announcements:
Look for convergence’s on Labor day and the first Fri/Sat in September while the BRR crew is rolling through the mountains.
Looking for workout Q’s at The Matrix – hit me up if you can pick up a Monday
Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
This week will be one last opportunity to Prep for the BRR hill effect. We will NOT just be running up and down the same hill over and over, so come on out and have some fun (and pain probably). Assuming no failure of the New Alarm clock, see you in the Gloom!
9 men chose chest over quads, biceps over calves, and brawn over speed today by entering the Foxhole. With all the #BRR prep going on these days, it was time for a good old fashioned upper body assault. Target achieved.
Here’s The Thang:
Jog around parking lot to shake off the late August chill
Warm-up COP in front of school
– SSH x 30
– Front lunges x 5 each leg
– IW x 25
– Side lunges x 5 each leg
– Merkins x 20
– Mountain Climbers x 20
– Back lunges x 5 each leg
LBJ w/ KB to parking lot by the fields
– 2 arm swing x 10
– 1 arm clean x 5 per side
– 1 arm high pulls x 5 per side
– Peter parker Merkins (one hand on bell) x 5 per side
– 2 arm swing x 20
– 1 arm clean x 10 per side
– 1 arm high pulls x 10 per side
– Peter parker Merkins (one hand on bell) x 10 per side
– 2 arm swing x 30
– 1 arm clean x 15 per side
– 1 arm high pulls x 15 per side
– Peter parker Merkins (one hand on bell) x 15 per side (actually forgotten in the lot and later inserted after the farmer carry)
Partner up (KB size matters) for partner farmer carry / catch me if you can
– Partner 1 run with both bells, Partner 2 hand release merkins x5 and catch partner
– head up to field and around field stopping on near side line
On field keep 2 bells
– Partner 1 jackknife with KB, Partner 2 caraoka half way and jog out the rest, caraoka half way back and jog out rest
– Partner 1 Russian Twist, Partner 2 run to other side and back
– Partner 1 Flutter with KB press, Partner 2 run to other side and back
Mosey back to parking lot
– Oh there is still time… 5 burpees on your own
COT
Ye Moleskin:
– There were a bunch of beasts out in the gloom this morning. The mumblechatter was at a minimum because these guys came to do work. However, YHC could count on the #baldbrother (Market Timer) for a bit of chatter to keep things light (something was needed ’cause those bells were heavy).
– Welcome to relative newcomers Gyminee, Free Clinic, and Icky Shuffle. YHC has unfortunately had spotty attendance the last few months, but it is great to have a new set of regulars out in the gloom. Keep on killing it out there brothers! I look forward to getting to know you better in the coming weeks.
– Cotters to Philmont who is just one week out from his expedition through his namesake local. Awesome accomplishment and it is good to have you back in the gloom! Cotters also to Wingman who is fresh off vacation and living the good life. That burn is the welcome back gift from us to you. You’re welcome.
– A special cotters to Rip Curl who is just back from Saudi Arabia. It is not likely there was much surfing to be had, but it seems like it was quite an experience. Welcome back to the cool, sandless gloom.
– Thanks brothers for the opportunity to lead. I am always grateful to have this group to workout alongside.
Announcements:
– Next Monday is Labor Day. Foxhole is on regular hours (we are just obstinant like that) but the rest of Area 51 will be converging (somewhere). More info to come in the next days.
– September 20 there is a 5k/10k/1-mile fun run in Ballantyne to benefit the Isabella Santos Foundation. F3 will be leading the warmup for the kids prior to the 1-mile fun run. Email jlevins9@hotmail.com if you are interested in joining us. http://www.isabellasantosfoundation.com/5k-race-fun-run/
Wiggler: Back to School Hours – 5:30 am this Tuesday – Cordner of Foxcroft and Rothwood. Back to school pace…
21 students, including one newly enrolled FNG met in the gloom of South Charlotte Middle School for the Base Camp “Back to School Special”.
This is how things went down:
First Call 20 Side Shuffle Hop. Wait, that’s not what they are called. Yep, they noticed, they are commenting, they are laughing this is starting off a lot like my 6th grade year. Abandon the name, perform flawless cadence and recover.
Second call: Merkins, Civilian count. I call down you count on the way up. Going up to 20, but at 17 the thought occurs to me, wait how do you tell them when you are done with a civilian count. Well the answer is you just tell them, but I decide for a nice long pause after 19. I think they get the point. Oh no, they are laughing again, but I am pretty sure they are laughing with me, I am pretty sure they will elect me class president. Nope, they are laughing at me, 6th grade flashback again. It could have been my imagination, but I think I immediately broke out with pimples and I could have sworn I was wearing braces and headgear.
Finish the warm up strong with 20 IW’s. Focus, look down the whole time, don’t make eye contact with any jocks, if I screw this one up I could be facing a wedgie. Whew, finished without failure or ridicule.
Bell rings, Warm up finished, on to the next period.
Mosey past the bathrooms and grab a rock from beside the stairs. It’s time for a field trip. Run through parking lot making a left onto Strawberry. Bus Stop, put on flashers, Pause in the street and do 25 curls. When I look up I wonder if I am seeing things, it appears some of the other men have turned into the 6th grade versions of themselves, Big top is still 6’4’’ but only weighs 145 pounds, and he is carrying a boulder! Shake it off, Let’s run again.
Run to the childcare parking lot for another Bus Stop, circle up, flutter while pressing the rock x 25. By this time all men have transformed into the 6th grade versions of themselves. Voices were cracking, rocks seemed even heavier, And we’re off.
21 6th grade boys, toting rocks, crossing the street here comes a car, but hey we’re 6th grade boys, we are invincible. Cross in front of the car loping like lanky antelopes. Make a right on 51 and spread out on the hill.
7’s on the hill. Curls with rock at bottom of hill, drop rock, Jump squats at top of hill.
Plankorama led by Geraldo. One of his calls was Right hand back pocket, which I was thankful for because it allowed me to check for my lunch money. It’s missing. Who did it? Steinbrenner? I bet it was him. He thinks he is so cool. I am going to call him out and meet him in the parking lot after 8th period.
Repeato, Hill 7’s again with, Triceps at bottom and Merkins at top.
Plankorama
Once everyone is done, run back and return the rocks. No one is allowed to roam the halls alone, so run with a buddy and once you drop yours off run back and bring in the 6.
Circle up in the parking lot around the mysterious card table that was set up before most arrived. It’s go time, Steinbrenner stole my lunch money and there must be vindication. This means war…war inspired by Jimmy Fallon. Two guys step up to the table. Each has a deck of cards and there is a cup of water in the middle of the table. On three, each guy flips a card over, guy with the highest card grabs the cup and throws it in the other guy’s face. Then we all run to the light post and do an exercise with the number of reps on the winning card. At this point my 6th grade self is wondering…Will they do it? Do they like me? Will I forever be a social outcast? I step up with Insomniac. I win with a face card, Insomniac gets soaked, to the light post for 15 Merkins. We did this many times, maybe 1-2 were too cool for school (Refusnik). Here is what I can remember.
Merkins
LBC’s
Squats
Burpees
Mountain climbers
Dolly
Merkins
Rosalita
Last round, winner had an ace. YHC call is 21 Burpees, and 5 Burpees in the thought occurs, this is Base Camp, We are 6th grade boys, I wonder if this is too much, I wonder if guys are falling out, I think I saw one of the boys shell shocked crawling across the parking lot and another laying still, he was either playing possum or was actually dead, better call an audible. Sub Merkins for last 10 Burpees.
When finished go grab some wall.
30 seconds in the people’s chair.
Next 1 min in the people’s chair. Well… it was intended to be 1 min on. But one rowdy student (Strange Brew) tried to take over the classroom, made many suggestions, he was assigned a 10 count, which was much more like a 40 count.
Plank it up. YHC thinks…Is it right hand high or right arm high, combine the two for a new vocab word, Right Harm high. Thanks for calling me out Geraldo. No time for more war.
Back to the wall for 1 min with arms out front.
Then we ended the school day with a fire drill. Circle up, shoulder to shoulder in the plank position for Ring of Fire. One guy gets up runs around circle, when he gets back the next guy goes. Half way through we realize that school is almost over, so we start sending them like Noah did, 2×2. Finished right on time. Nailed it. COT.
After Strange Brew’s strong prayer to take us out, including prayers for all the kids going back to school, 21 6th grade boys climbed behind the wheel and dispersed throughout Charlotte.
Moleskine:
-Most of the chatter seemed to be coming from Passport and Strange Brew. Thanks for the laughs for my first full Q!
-Thanks to all the guys for playing along with the “War” and special thanks to those who got doused with cups of water. That was inspired by Jimmy Fallon, you can view the original here. https://www.youtube.com/watch?v=zI2EfnJAr1E
-I am pretty sure Spinner got a nasal rinse on his War loss.
-Steinbrenner was showing some wheels on the way back with the rock.
-FNG Tim Key, named Big Tuna because he likes deep sea fishing and I like the Office.
Strong work out there today guys. Until next time.
`
Just when you thought is was safe to post DMZ for a lazy river workout…tha SnoopTown Q blazes back to DMZ territory. Post Monday 0530 to get a Metro-sized beat-down…plenty of upper body exercises to pump up your chest and shoulders. Pax will travel 2.5 – 3miles to get your heart pumping and legs moving. Don’t forget Mary, she will be there too. YHC has several surprises and a hype attitude to keep it real…nasty! Barkin’ and growlin’ is appreciated from all you stuDDawgs…so bring it!
Snoop