Hairband’s Rocking Good Time
“Nice Socks!”
8 pax assembled on the Olde Providence premises to claim the promise of low reps. Here is what they found:
The Thang:
COP:
- Jog around the near field, with high knees and butt kickers thrown in for good measure and mobility
- SSH – 20 in cadence
- IW – 15 in cadence
- Lunge walk across the field
- Toy Soldier back across the field (crowd and hamstring pleaser)
Suitably warm and limber, mosey to the playground
Playground – 10 rounds, reps counting down from 10 to 1
- Jump Squats
- Pullups or Supine Rows
- Dips
- Intermittent planking to keep the pax together
Lunge walk to concession stand for refreshments
Concession Stand – 10 rounds, reps counting down from 10 to 1
- Diamond/Close merkins
- Hanging Step-ups, reps each leg (non-lifting foot never touches step, while lifting leg goes to full extension)
- Sitting V-ups on the wall/bench
- Intermittent planking to keep the pax together
7 burpee broad jumps on the field while moseying to the woods
Mosey through the woods to the Hyrdra Hill
Hill – 3 trips up and back – declining reps of 15-10-5
- High Knee Jumps – at top
- Old-school Situps – at bottom
Mosey back to field for plank-o-rama
Plank-o-rama
- Both Elbows
- Left Elbow
- Right Elbow
- Both Elbows
- Cumberland County Viaduct (CCV) – Left & Right – 10 each in cadence
- Superman – hands behind, out front, swimming
- Bird Dog
Jack Webb – 5/20 & 6/24 only
Time
Mosey back to parking lot
COT
Moleskin:
Great work by all today. YHC kept the reps low and upped the intensity to provide us with a little bodyweight-strength training to go along with our metabolic conditioning. We were pushing the moderate boundary at times, but we modified as necessary to keep it manageable (barely).
Many of the pax were distracted today by YHC’s running socks, and not because we were running that much either. They are quite fine and do seem to be helping with the Achilles issues, so there’s that. Sierra Trading Post has them reasonably, thereby curing you of the greenish-hue you were sporting today.
Kotters to Low Tide, who emerged today from his Winter hibernation. Thankfully, as a new member of the Randolph Middle School track team, he was conditioned well enough to hang with the pax today. Regrettably, YHC did not plan for LT to lead the pax in Mary with his favorite exercise, the Protractor (crowd pleaser). Fear not, YHC has a Q or two in the near future.
YHC believes he overheard that Kotters were also due to Mater today, who may have also taken a few weeks or months off, presumably to winterize his garage of fine automobiles. (Low Tide took a shine to the ‘vette today…)
Thanks, guys, for the opportunity to lead today and for playing along with my foolishness and attire. Looking forward to working you all into the Ascent Q rotation. You proved again today that you’re more than capable!
Chicken Biscuits!
Posted on behalf of Gummy….14 men descended upon The Rock for a Saturday morning workout.Gummy on QWarmup:Jog to parking lotSSH x 21Slow Squat x 20Mountain Climber x 20The ThangMosey to parking lot closest to 51Modified Beast using each median (7?) to perform 6x called exercise, then sprint back.Repeat 4 times with Jump Squats, Merkins, Sister Mary Catherines and Carolina Dry DocksPlank between sets (we may have needed a 10 count once)Mosey to church walls for active recovery People’s Chair for 2 minutesMosey to the nearby rock pile. Partner up and select a manly rock.Catch me if you can around the church. Partner 1 takes off with the rock, Partner 2 does 10 merkins and chases down Partner 1. Flapjack around the church.Back at rock pile, Partner 1 runs around the loop while Partner 2 does squats. Flapjack. Repeat with calf raises.Mosey to north face, handoff Q to TadpolePartner 1 bear crawl up crab walk down, partner 2 burpees, repeat. Partner 1 run up, tumble down, partner 2 burpees. Reverse lunge walk up 10 derkins, run up rest of way.Run to soccer fields, partner up, wheelbarrow between trash cans 10 wheel barrow merkins at half way, flap jack. Repeat once.Mosey up pavilion, 2 sets of 20 dips, 15 irkins, 10 jump upsCircle up outside pavilion, 40 flutters, 15 dollies, hold 15 seconds, 30 lbc, mosey to parking lot, 5 burpeesMoleskinGreat workout this morning, and great effort by the PAX, especially from the FNGs. We needed a 10 count during the first 15 minutes, so clearly we got after it right away. We found a nice new rock pile to pull from. Agony later regretted letting Kirk choose their team’s rock. Tadpole tried to be creative with the pain on the North Face, but the old guys were too whiny. Strange Brew was fresh off a flight in from India and got the Mary that he asked for, thanks to Tadpole. It’s nice of our site hosts to arrange for the concession stand to be available during the workout – the chicken biscuit delivery arrived while Tadpole had us under the pavilion. That’s a feature not even the fancy private school sites of Joust and The Charge can offer. Welcome to two FNGs Pitino and Armani (started as Armanti since he’s an App State grad, but I misunderstood, so there). Great sendoff by Tadpole – it was good leading with you.Announcements:Coffeeteria after workout at Piper Glen Starbucks
Yankee takes control at Olympus
15 men posted at Olympus for Yankee’s inaugural Q and here is how it went:
COP:
SSH x21 IC
Merkins x20
KB presses x20
Good Mornings x20
Mosey run with bells around the parking lot and back to the track.
Produce Sparks:
Little confusion for the virgin Q, but we got it sorted out(apologies). Partner up in groups of three and choose a plate for the group. One Pax pushes the plate around the track while the other two do 15 KB swings and then catch up to guy pushing the plate. Each guy takes a turn at pushing the plate/15 KB swings until 1-3/4 laps around the track were completed before an audible by the Q.
Line up for an off campus indian run, 1/2 mile then 50 merkins, sprint down and up the hill then Indian run 1/2 mile back to ELE track.
Partner up for sprints across track field and KB work(KB size matters). P1 performs called exercise while P2 sprints across field and back. 100 reps between partners of:
Curls
Squats
Tricep extensions
Upright Rows
Two-handed shoulder presses
Circle up at center of field for burpee/two handed swing ladder. 5 burpees/10 KB swings, 10 burpees/20 KB swings, 5 burpees/10 KB swings.
Finish up with Russian Twist/LBC’s/renegade rows-10 each arm.
Great job by everyone out there today and a good group as well. That was tough one Yankee and an exceptional first Q. Thanks to TR for providing the Q jack and making sure we didn’t miss out on the hill after the merkins on the first half of the indian run. Great to have site FNG’s Hops, Splinter and Sinatra out there today and hope you will come back out to Olympus. Great prayer by Hops to take us out.
Posted by Gullah on behalf of Yankee
Numbers is Fun
“Sticks and stones will break my bones, but words will never me.”
It’s a lie, of course–words do hurt. Just ask any clarinet-playing, pimply-faced teen boy in husky size corduroys. But numbers? Numbers are your friends: simple, honest, dependable, interesting.
Take for instance the number 17, which happened to be the number of pax on hand today:
- 17 is the 7th prime number and the sum of the first 4 primes. Who knew?
- 17 is the least random number
- 17 is the atomic number of Chlorine
- 17 is an album by Ricky Martin
- 17 or (Seventeen): songs by Jethro Tull, Kings of Leon, Rick James, Smashing Pumpkins, Winger, Jimmy Eat World, and was the original title of the Beatles’ song, “I Saw Her Standing There.”
- 17 is a teen magazine
- The number 17 has never been retired in the NFL.
- 17 is the number to call the police in France.
- Bailey’s Irish Cream is 17% alcohol by volume.
- 17 is the number of merkins Bananas can perform before lapsing into a head-bobbing spasm
If 17 is that captivating, you won’t be able to contain yourself in the presence of the rock star of numbers. Like Madonna, Celine and Raffi, it goes by one name: pi. I won’t bore you (more than I have already) with all the details. If your degree has an S in it, this is good stuff: https://www.youtube.com/watch?v=yJ-HwrOpIps
If you are still with me, here’s how the work out went:
- Slow Mosey around church x 0.6 miles. Stop at the 5 Wrong Way signs for HR Merkins, SSH, Squats, Flutters.
- Quick mosey around church x 0.6 miles. Repeat 3 times with called exercises at Wrong Way signs.
- Round 1: 22 merkins or 7 burpees (add 7 burpees for the lead group). Plank and mosey to start.
- Round 2: 22 squats or 7 burpees. Hold chair pose and mosey to start.
- Round 3: 22 LBC and 7 heels to heaven. Hold 6″ and jailbreak home.
Bonus points to Good Hands for correctly identifying the 22/7 theme (pi approximation).
COT
MOLESKIN
- I’ve burned up all my “free” work time watching pi videos. Starfish the moleskin and comment below.
ANNOUNCEMENTS
- The ladies love pie. Treat your special someone to a slice.
- God speed to the ruck boys.
- Go sign up to play golf: http://f3nation.com/2014/03/13/f3-golf-classic/
Centur(y)on
The VSF was planted by Champagne prior to his Q of the 0500 KB pre-Centurion workout. Then 17 men set out for another Friday morning painfest at Centurion. There were actually 19 total, but Wingman was his usual LIFO self (#consistent) and Runstopper was even more LIFO than Wingman.
The Thang:
Jog around the football field over to large lot.
No COP technically, but we circled up.
50 Burpees OYO
Run to rocks at far end of football stadium.
Grab a rock.
50 cadence-count squats (100 squats)
Run rest of way around stadium back to large lot
Round-the-clock merkins (1 at 1 o’clock, 2 at 2 o’clock, etc., etc. – staying in plank the whole way around)
CDD’s x 22 (100 merkins & CDD’s combined)
Run to rocks.
Flutters x 50 cadence count (100 flutters)
Run around stadium to large lot.
100 reps of MC’s, Peter Parkers, Parker Peters & Rockhoppers
Run to rocks. Grab a rock.
100 reps of curls, tricep extensions & overhead presses
Run around stadium to large lot
50 burpees OYO (100 total burpees for the morn)
Run 2/3 of way around stadium.
Lunge walk to 1st speed bump, Bear crawl to 2nd bump, Lunge walk to 3rd. Jog back to launch lot.
Dolly x 25 cadence count (50)
Freddie Mercury x 25 cadence count (50) – 100 dolly/fm’s combined
COT
Ye Olde Moleskine:
YHC wanted the pax to get what they paid for at Centurion; and speaking for most, if not all of the pax, we paid a hefty downpainment this morning at Centurion. The theme, perhaps unbeknownst to the pax, was 100 reps at each stop with the exception of burpees which I split into 50 early and 50 late. I hate burpees. Runstopper loves them. No surprise that despite his arriving after we had started the burpees, he was first to finish with room to spare. Nice work brother.
He was later than Wingman, and I think Wingman was bitter for losing his LIFO title at Centurion, but only for today, and I gave him LIFO status in the pax listing anyway.
Must point out that even after a punishing workout – Mermaid still bearcrawled faster than most of the pax can run – strong.
Also noted one of the pax switched out rocks during the arm work portion. No shame in that. Impressive that you shifted gears and finished. That’s what it’s about – pushing yourself and getting stronger. Do all the reps even if modification is necessary.
Speaking of modification – the Q was feeling particular muscle failure during the round-the-clock merkins. Had to drop to knees at 9 o’clock. Also called for a couple 10-counts out of necessity. Much obliged to Brisket and Cheese Curd for not doing a quick 10-count. Why did I call that exercise?! Brutal. Definitely calling it again next time I am Q!
And thanks to Chelms aka Tater Tot for operating the clock for YHC. Always forget my watch when Q’ing….partial Q failure.
Had fun Q’ing this morning men. Always do. Great to have Dory back out with the pax. Glad you’re healthy brother.
Announcements:
Fighting Brain Cancer for Bill Chepul
Chelms & Abacus have formed a team to raise money for brain cancer research to support their younger brother Bill, who has Stage IV brain cancer. They realize the Bobcats event is that day and the Spartan Sprint is on Sunday but hoping a few of the pax are able to join them or make a donation to their team. Link is http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2291&fl=en_US&et=nUO88gVsYeG8mCgCuTqQlQ&s_tafId=68694 or see the Races Forum at F3Nation.com for more information.”
GRC Welcome Party Viewing Party tonight at 10pm at USNWC. Keep an eye on twitter for pax that are carpooling/heading out there. We’ll be pulling for and praying for Purple Haze, Udder, Rock Thrill – Centurion regulars who are doing the GRC. Apologies & sound off below if I missed any other Centurions doing the GRC.
F3 Mentoring – signup on the F3 website. There are men that need wisdom that other men have to share. This is a clear example of how Iron can sharpen Iron. Connect w/Champagne, Swiper, Skywalker or Peggy with questions.
Prayers for Bill Chepul (see above) and Turkey Leg’s mother and praise for Escargot’s infant daughter who was hospitalized briefly but all is well.
This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us. And if we know that he hears us—whatever we ask—we know that we have what we asked of him. (1 John 5: 14-15)
7 for 7 minute mary and tour
7 Faithful showed up this morning for a tour the long way around Target.
The Thang
25 SSH IC
25 Imperial Walker IC
25 Mountain Climber IC
Hold Plank for 30 seconds. Good form
15 Low,Slow, Squat IC
Mosey to the speed bumps
Bear-crawl to first bump
20 Merkins
Bear-Crawl to next bump
15 Merkins
Karaoke to the left
10 Merkins
Karaoke to the right
5 Merkins
Side Shuffle left
5 Merkins
Side Shuffle right
5 Merkins
Find some wall
1 minute semi-gloss then walk it out
1 minute semi-gloss (get lower) walk it out
To The Hill
Partner-up for combined 200 LBC Count
- Partner 1 runs from lot up hill does 10 cadence count jumping lunges
- Partner 2 stays at bottom and does LBCs until P1 returns
- Flapjack until 200 complete (two hill rounds for everyone)
Indian Run to Michaels
Do not proceed forward until man is at front of line.
Line up for Burpee-Suicides
15 Burpees
10 Burpees
5 Burpees
Run it out on last Set all the way down
Mosey back to start for Jack
Typical pattern: 1 Push, 4 Press to 6. Then back to 1.
Hit the Pavement for 7 Minutes of Mary
20 x Wide straight leg alternate leg situps. Both sides = 1. IC
20 x Reverse Crunch IC
20 x Heels to Heaven IC
20 x Russian/Mson Twist IC (ouch)
20 x Back-scratchers with deep reach IC (Spackler’s call)
Moleskin
Small crowd today but that didn’t stop us from hitting the pavement hard. Bear crawls were nasty, as usual. Probably something to do with the fact YHC didn’t remember the stretch behind the stores to be that long. YHC had planned for more hill work but it was time to move on. Great work out there by everyone. Shout to Spackler for the solo run. Or did he? Maybe Chipotle has some insight. He was there early but may have been on the facebooks instead of stretching. Happy to have him back full-session with out an escape.
Announcements
New 3rd F starting in cafeteria near Southpark. See emails/web for details.
Consider running/donating to Chelms aka Tatertot/Abacus in honor of their brother. See links below:
Spearhead Pizza Delivery!
Four pax entered Spearhead at standard Thursday launch of 4:45 am.
Mission: deliver Cadre Kevin’s favorite type of pizza back to CMS by 6:15. What is that you ask? Hint: it involves sand and “Brixx”
Total distance of 4.7 miles this morning with a missed time hack by 3 minutes. No punishment since it was a day to taper back for tomorrow night’s F3 Custom GORUCK Challenge.
Lots of fun chatter. Schedule C is wondering if you can sign up for the 5k at the launch point and double down it with the Challenge!
Moleskin: It was my first Q back since arrivals of 2.0s. Looking forward to getting back in the full swing of Spearhead!
The Hydra “Lucky” 13 Get Lucky
13 fortunate PAX converged on the grounds of Olde Providence Elementary for a workout that went something like this:
Track:
1 Lap – 1/4 High Knees – Merkins x 20
1 Lap – 1/4 Butt kicks, 1/4 High Knees – Merkins x 20
Field for COP:
2 Minute Plank (Men’s Health requirement for long life expectancy)
SSH x 20
Negative Merkins x 10 (hold 3 count down, then up)
Standing Mountain Climbers (high knees) x 15
Merkins x 15
Squat Hops (forward hop, backward hop) x 15
Partner Up for Prairie Fire Mary (10L, 10C, 10R)
Run to Bus Parking Lot and find a line for 20 yard There and Backs:
Two-legged line hop There, Merkins x 20, Two-legged line hop Back
Jump Forwards There, Heels to Heaven x 20, Jump Forwards Back
One-Legged line hop There, Mason Twist x 20, One-legged hop Back
Indian Run to Harris Teeter (.65 miles)
Merkins x 50
Audible Merkins x 20 (guest Q Harris Teeter lady)
Indian Run back from Harris Teeter (.65 miles)
Return to Olde Providence Fields:
Partner Drag There and Back (70 yards) Flap Jack as needed
Mosey to Concessions for refreshments:
Dips x 30
Jump ups x 20
Burpees x 10
2 Rounds of this 30, 20, 10 (until time runs out)
Return to Parking Lot and Circle Up for Mary:
Dollies x 15
Count off to 13
Name-o-rama (2 FNG’s welcomed)
Announcement: Keep Posting Hydra, if interested in getting in Q rotation let YHC know. We are booked into June but can find a week for you, always like to see pax step up.
Moleskin: The cold temps offered up a reminder that we are not quite past mother winter yet. Close but not quite. After last week’s whistle treatment by 49er, some pax may have retreated to their whistle-free fartsacks for what offered to be a workout that delivered cardio, core, and bits of strength thrown in for good measure. We cleared over 2 miles of movement for the morning and got the heart rate up on some exercises during COP. The standing Mountain Climbers were crowd favorite and looked a bit like dancing dudes giggling like school girls. Well, it delivered cardio and the high knees proper form offered a great warm up for what was to come. Always good to see 74 year old major war daddy (recovering from broken hand – disclosure not an F3 injury) out there pushing it. YHC goal was to cover some ground, get some core worked out, and sprinkle in some upper body strength. I think we got that accomplished. Great work by pax. Good laughter and chatter out there and great work by group getting to and from Harris Teeter for our shopping trip. Loved the “do 20 more” from our impromptu guest Q Harris Teeter lady strolling into work. Seemed only natural that I instruct the pax to do 20 more merkins on top of the 50 we had just completed. My pleasure to lead this morning, thank you for the opportunity.
Run, run as fast as you can
Eleven of Charlotte’s finest men found themselves together at Providence Day School. It was Hump Day. Despite the threat of rain, the weather was mild and spirits were high. It was time to greet the day. Double D’s called the start and it was on.
The Thang:
Mosey to back parking lot of St. Stephen Methodist.
High Knees, Butt Kickers, Karaoke, Backwards Run, Backwards Stutter Run (2 steps left foot; 2 steps right)
Circle Up:
30 SSH
20 IW
20 LBCs
Partner up. Partner 1 sprint to entrance of parking lot and back; partner 2 merkins–flapjack. Repeat with squats; wide-arm merkins while partner 1 bear crawls out and backward bear crawls back. flapjack
Mosey to field with 10 Turkish Getups OYO along the way.
Catch me if you can: Partner 1 runs track. Partner 2: 10 merkins and then catches up to partner 1, who drops to do merkins. Repeat for one lap. Elevated plank along the wall. Catch me if you can with LBCs. People’s Chair
Q now belonged to Pain Master, John Deere, who took the field to run the PAX through the following:
Run 10 yards; drop and belly crawl 20 yds. Sprint to 50 yard line and back to goal line.
Run 10 yards; bear crawl 20 yds. Sprint to 50 and back to goal line.
10 over/unders; flapjack.
Elbow Plank: Last Man Planking (props to GAAP and John Deere)
Crabbarrow 10 yards; flapjack
Circle up. 10 Burpees OYO; 20 SSH; 9 Burpees OYO; 15 Jump Squats; 8 Burpees; 15 Prisoner Squats; 7 Burpees; 15 Windmills; 6 Burpees . . . TIME.
Moleskin: Field-turf-belly-crawl carpet burns aside, Double D’s and John Deere did what they always do–deliver a full 45 minutes of the good stuff. PDS is a great playground for what we do and it’s good to see new faces coming to check out The Charge. Tesla took us out into the day with good prayers as he so often does.