11 men gathered around the VSF this morning to together take in their daily dose of downpainment on the day. After a brief moment of light stretches and friendly greetings, we got down to business.
THE Thang
First, 10 burpees on your own. Done, good. Let’s mosey over here, no over there, hey look, there’s a circle on the pavement. Bright idea – lets COP here.
COP
SSH x25
Wide-arm Merkins x10
Imperial Walkers x20
Regular Merkins x10
Slow Squats x20
Diamond Merkins x10
Regular/Fast Squats x20
20 Man-Maker Merkins
99 Calf Raises
Mosey a bit, find a hill (oh, crap – hill happens to be entrance #4) and bear crawl down said hill.
Line it up for some Jacob’s Ladder 1-7 burpees on top with matching burpees on bottom.
LBC until all are done then do x20 more for good measure.
Bear crawl back up said hill.
Mosey to sweat box pavilion. Watch out for speed bumps along the way. Seriously. Watch out for the speed bumps.
In the pavilion, find a bench and make it your friend with a set of 11s dips/derkins.
Plank until all are done. Move planking out of pavilion so we can breathe. Plankorama.
Mosey to other side of pavilion for People’s Chair-o-Rama, mixing in some BTW for good measure.
Jog, run, sprint, backpedal, etc. around parking lot and form up for a quick speed session of Mary.
LBC x20
Flutter x20
Dolly x20
We’re done and that’s good cause we’re out of time…
Moleskine:
– I got the call yesterday from Baracus requesting I man up and Q so he can rest (sleep) his weary legs in preparation for some little race he’s running on Saturday. Might be some hills, he said, so he’d like to taper a little. No problem, BA. Glad to be of service. Don’t get lost- I’ve heard that can happen when you run like a mountain goat on unmarked roads between bears in the dark. Speaking of bears, remember, if a bear starts chasing you, you don’t have to be the fastest guy, just don’t be the slowest guy either…
– Larry Birds. 3 of them on the Jacob’s ladder today. Way to push us Lobster Roll, Hops and PBQ (Mr. “I’m feeling kind of gassed today.” Could’ve fooled us.)
– Speed bumps. Anvil has speed bumps and it is dark when we run around the site. Glad no one was hurt, but that being said, it is pretty funny when someone who will go unnamed (although, word is, he likes to count) calls out the speed bump warning and then proceeds to demonstrate what happens when said warning goes unheeded.
– Preamble. While trying to figure out whether the People’s Chair was “By the people” or “For the People,” your O2-deprived Q, who also happens to be a lawyer when I’m not running around in black exercise clothes made it abundantly clear that I am no constitutional scholar. I do corporate finance work – no Constitutions around here. (And it is “We the People,” for the record. Mr. Lincoln introduced all that “of the people, by the people, for the people” language.)
– Good working out with you fellas. Thank you for allowing me the privilege of leading. Remember, reach out to those of us you haven’t seen in a while.
Announcements:
– Check the website for new 3rd F opportunities. Go to them.
– See weekly email and/or Stone Cold if interested in learning/refreshing yourself on proper CPR technique. There will be a training Saturday, Sept. 14th from 9am-12:30pm at Covenant Day School. This is especially good if you tend to Q a lot. Might be vital if you think you are a hard a$$ Q.
31 Men showed up on a perfect Hump Day morning looking for a midweek pick-me-up. Little did we know that our age would dictate the amount of burpees we had to execute!
The Thang
Drop and do your age in burpees (6″ plank until everyone finishes)
Run down to football field for COP – 30 SSH, 25 squats, 25 mountain climbers, 10 1-legged merkins on each leg.
Mosey to track – run 1 lap – 10, 20, 30, 40 merkins at each corner – run is at 85% – no light jog! LBC’s until everyone is finished lap. rinse and repeat but replace merkins with carolina dry docks, then jump squats, then split squats for a total of 4 laps or 1 mile.
10 burpees on your own
Partner up and do 20 merkins slapping your partner’s hand between each merkin.
Line up on sideline and do 20 broad jump burpees and sprint back. Rinse and repeat but replace bjb with a bear crawl.
Jog up to the bathrooms and do a minute wall sit and then do 20 inclined merkins with feet on the wall.
Sprint perimeter of parking lot while picking up trash (water bottles/paper bags)
Circle up and do 30 lbc’s, 25 heels to heaven, 20 flutter kicks, 1 minute of 6″s
COT
Moleskin
Right out of the shoot Bulldog started calling guys out on the number of burpees they were doing. BD – you are on the north side of 30 – be careful!
Everyone seemed to keep a good pace during the 4 laps around the track especially as we worked the shoulders and legs. My apologies to the BRR guys – so much for the taper down!
Since there seemed to be many requests for burpees during the mile run – we had to throw in some more as we finished. Thanks for the suggestion Far Side!
Thanks for everyone being a good sport and getting a workout in as we picked up trash in the parking lot. Always want to leave our facility cleaner than we found it!
Great work gents – it was an honor to lead this morning!.
Aye, 14 hearty souls jumped into the gloom at Stonehenge to get the long weekend started off right. YHC enjoyed being on Q here for the first time in a while and was duly impressed by the solid effort from the pax.
The Thang
Burpees x 10 on your own
Little baby jog to Stonehenge corner for COP
COP
– SSH x 35
– LBC x 30
– Squats x 25
– Imperial Walker x 25
Half mile jog towards Premier deck
– 10 burpees on your own along the way
Lunge walk to regather the pax and arrive at Premier Deck
People’s Chair x 2:00 with overhead press x 20
Merkins x 10
People’s Chair x 1:30 with Frankenstein hold
Merkins x 10
People’s Chair x 1:30 with parallel arm raise
Merkins x 10
Indian Run for half mile
– Had to start over since pax were running to front before previous runner was done
Pause in Dana Rader parking lot
– 10 burpess on your own
– LBC x 25
– Dolly x 20, hold ’em 10 seconds
– Dolly x 10
– 10 burpees on your own
Split in to two groups of 7
Indian Run with Burpees for half mile
– 5 Burpees and then sprint to front, rinse and repeat
Arrive at Field of Bulls
Relay Races to Bulls (@ 30 yards), same teams of 7
– Round 1: Bear crawl down and back
– Round 2: Rolling Merkins one way only
– Round 3 – Low crawl one way only
– Round 4 – Squat walk down and back
Various exercises LBCs, plank, merkins, Dolly, Rosalita while waiting to go
Little baby job back to launch point with all you got 100 yard dash along the way.
COT
Moleskin
– Great work by all the pax this AM. Tried to mix things up a bit and no one missed a beat.
– Shoulder Talker – security drove by during our People’s Chair in the Premier Deck. Kept right on rolling and was obvioulsy intimated by 14 sweaty pax clad in all back. Our perhaps the growl from TR.
– Beware of The Maul – Overheard one of the pax mention rolling merkins would be a good addition to The Maul. #youvebeenwarned
– First time I have Q’d here in over a month and it has been great to see guys step up to lead workouts. That’s the point anyway. Anyone can lead #Stonehenge whenever they want, just let me know. #starfish
– Multiple double downers this week with folks double positing at #Ascent, #Day Zero and #The Rock.
Announcements:
– New 3rd F workout starting at Panera in Carmel Commons. If you are not going to a Thurd F workout, ask yourself why not. Let’s not lose sight of the third F!
– Blue Ridge Relay this coming weekend. Team from Charlotte South and a total of 15 F3 teams. Watch twitter for updates.
– Lastly, check in with guys you haven’t seen at a workout in a while. make sure our brothers are okay.
While the sunken-chested, shrunken-armed BRR guys did a Prancercize taper in the ABC parking lot, 29 hearty souls got after it with a combo platter of pain.
WARMUP
THANG
Groups of 4 (and one of 5), Get a plate or pair, and mosey to ring road.
COT
MOLESKIN
ANNOUNCEMENTS
We spent our Holiday weekend eating good food, maybe partaking in an adult beverage or 2 and watching plenty of college football. This morning it was time for 17 brothers to meet in the gloom and refocus for the fall by relearning good form with classic F3 exercises.
Mosey to Corporate Pond 1, circle up for a chest, arm, shoulder and core meltdown. YHC started by announcing to the PAX that today was Good Form Tuesday. We were going to do low reps, slowly, and in perfect form.
THE THANG
Short Mosey for wall work
Complete 3 sets, then Mosey
Circle up for Pax Choice Mary
Mosey to restaurant parking lot for cardio/leg work. Split into 3 groups.
Mosey to COT
MOLESKIN:
It was really nice work by the PAX today. I saw a number of guys on their knees groaning in pain during our first round of chest work. The “slow with good form” idea seemed to have its intended effect. Plenty of guys were able to keep pace and persevere through the burn though. It wasn’t easy going from merkins to mtn. climbers to various parkers without getting out of plank.
By far the most mumble chatter came during the wall work. It didn’t take 30 dips for us to feel it on the tris, 10 slow ones on YHC’s count had guys wishing they could do 30 fast with bad form. It was the same story for the slow, chest to the ground, decline merkins. Nobody was doing short elbow benders; full range of motion was the norm today.
Thanks to the PAX for pushing it hard and following my random cadences. I’m proud of each of you. Keep up the good form!
Announcements:
Come back tomorrow as The Maul carousel of first time Qs continues. This week it’s Fish Tacos’ turn to lead the fine men of Area 51. Mighty Mite will put a capper on the second half of the workout. I expect big things from 2 of the fastest and strongest Sons of Ballantyne. It’s going to suck.
Friday the BRR bus heads out. Good luck to all our F3 brothers who are participating.
YHC pulled into the lot at 5:05 to see a bunch of cars awaiting this morning’s Fast Twitch beatdown. Looked to be a big turnout until a closer look revealed that the local running group had commandeered the track. Turns out the majority of the regulars started their taper for the BRR next weekend – probably a good call. Alas, 5 Very Strong Fast Twitch Pax got after it for a 45 minute beatdown that left no time for a 10 count.
1 Mile Indian Run (proved much more difficult w/only 5 pax) – Many Sprints to the Front w/very little recovery jogs between them = Early O2 deprivation
Circle it up for COP: All exercises in Cadence
Line it up along the Sidelines for sprints and things
Mosey to Ramp – Lunge walk it up toward the pavilion – Right turn towards Bleachers for Circuit Training: 3 Rounds of Step Ups x20, Dips x20, Supine Pull ups x20
Head towards the stairs for some hops: Single Leg left hop up 1st set of stairs, Single Leg right up 2nd set of stairs, double leg hop up the raining two sets of Stairs
Grab some Wall – Get comfortable 90 degrees w/Arm Raises x25 ic
COT – Namarama
Ball of Man and a great sendoff by Chelms
Great effort by each of the Pax today pushing and encouraging one another through a real sweat-fest this morning. Zippity made sure all of the others on the track knew we were doing exercises in cadence #megaphone. It was a pleasure to lead this morning and look forward to seeing you all in the gloom. Best of Luck to the Area51 Blue Ridge Relay teams – may you all push through the physical and mental barriers and make it home healthy and safely.
Tutoring opportunity at AG Middle School – Thursdays at 4 pm (Chelms)
Menthol on COP:
Drill Bits:
Santini on Q:
COP:
Announcements:
82 men including 7 FNG’s and one of Metro’s finest took to the fields and parking lots of South Charlotte Middle School to put in some manual labor in the fields and swing some iron on the asphalt. The PAX proved they are no strangers to hard work and at the Lord’s Prayer during the Ball-of-Man, all had a satisfied look of a hard day’s work (and it was only 8:05 am). Here’s how it went down.
The Thang:
7:00 am – Time for COP – Zip-a-Dee lead:
– Count off by 3’s
– Side Straddle Hop x 30
– Merkins x 25 – hold it
– Peter Parker x 25 – hold it
– Parker Peter x 25
– Group 1 with Zip, Group 2 with Honey Bee, Group 3 with Far Side (Switch Q each 15 min)
Workers in the Field (Zip-a-Dee):
Zip Group 1 – Mosey from the Pavilion (parking lot / bathrooms) down the maintenance trail circling the 1st baseball field (1/4 – 1/3 of a mile) to the bottom where all 3 ball fields converge.
– Partner up, size does not matter but recommend thoroughbred’s synch up with Clydesdales.
3 pain stations
– Rail work – supine pull-ups AMRAP style (As Many Reps As Possible)
– Bleacher work – Dips AMRAP
– Bleacher work – Derkins AMRAP
– Partner “A” performs said exercise while Partner “B” runs up the walk to the Pavilion, up 4 flights of steps (10ish) and back #reverseP to relieve Partner “A”.
– Rinse and Repeat until all 3 said exercises are completed
– Plank when complete
– Indian Bear Crawl up the walk, up the handicap ramp and home to the Lot/Pavilion.
– Peoples Chair 1 minute
– Peoples Chair 1 minute+ 30 air presses
Zip Group 2 – This group was eager and HUNGRY and demanded to be lead over the river and through the woods to the playground at DaviePark. And so we went.
– Mosey through the woods to the playground
– Partner up, size does not matter but recommend thoroughbred’s synch up with Clydesdales.
3 pain station
– Pull-ups AMRAP style (As Many Reps As Possible)
– Dips AMRAP
– Derkins AMRAP
– Partner “A” performs said exercise while Partner “B” runs around the parking lot and back to relieve Partner “A”.
– Rinse and Repeat until all 3 said exercises are completed
– Plank when complete
– Backtrack through the woods home and back to the mother ship.
– Peoples Chair 1 minute
– Peoples Chair 1 minute+ 30 air presses.
Zip Group 3 – Same as Group 1 because Q-Z didn’t want to hear from corporate (Tiger Rag) about disclaimers & waivers etc…. Turned out to be a good call because Miss Kitty was quite mouthy as it was only to be silenced with a helping of burpees.
Speedy Delivery (Far Side):
– Mosey to football field for 1/4 mile run with mix of kareoke, backwards running and sprints.
– Line up in the end zone for 100yd run with three stations to stop at and do 5 merkins at each station, sprint all the way back.
– Rinse repeat with 5 berpies on the next circuit.
– 4 corners for pusho rama, circle up in the corner of the end zone, do merkins in cadence run to next corner:
– diamond x 8
– wide arm merkin x 8
– stagger arm, right hand high x 8
– flap jack x 8
– line up along sideline for standing broad jump burpies for 25 yds, run to the opposite side of the field and sprint back.
Swinging Iron (Honey Bee):
Grab a Kettle Bell of desired size and mosey around school to the site of the Musical KBata (30 sec exercise / 15 sec rest)
– Station 1: 2 hand swings
– Station 2: Clean and Press (switch hands each time)
– Station 3: 1 hand swings (switch hands each time)
– Station 4: Goblet Squats
– Station 5: Figure 8
Rest 1 min then Rinse & Repeat
Return to parking lot with your KB and partner up for farmer’s carry / catch me if you can (as always, KB size matters)
Partner 1: Farmers Carry
Partner 2: 5 Merkins and catch partner
Flapjack until team runs around whole parking lot
Return KB to the pile and do Sumo Isometric hold with shoulder press until all groups assembled
Once all PAX rotated through each of the 3 Q’s, Zip-a-Dee led in 6 Minutes of Mary
– Flutter x 30 (head fake for dolly caught many PAX off guard)
– Hold it 6 inches
– Dolly x 30
– Hold it 6 inches (with a SLOW 10 count by Abacus)
The Naked Moleskin:
– All 7 of the FNG’s (Glitch, Baja, Pi, Kenny G, Tweezer, Tommy Boy, Slicker) tore it up out there. Nice job brothers! Bratwurst gets the prize for most EH’s to one workout of all time with 4 of the 7 today. I hope to see the locals in the gloom again soon. For Pi and Kenny G who were in town from Savannah, start up a branch there brothers!
– Zip-a-dee: I should obviously take some heat from Mary and forgetting the difference between a flutter and a dolly and the PAX definitely was quick to point it out and didn’t let up. I guess that’s what I get for doing so much chirping during the week. All in all it was a fantastic turn out and the PAX performed like the beasts that they are.
– Agony joined us from Metro today. Welcome to the South side brother. Thanks for coming out.
– The Lord’s Prayer was a nice ending to take us out in the ball-of-man. Thanks TR for the idea for the new convergence tradition.
– From all 3 Q’s: It is always an honor and a privilege to lead such a strong group of men. Iron sharpens iron! Aye!
Announcements:
– There was an orphan Kettle Bell left at the end. It had red tape around the handle in two places. See TR’s tweet with picture from today to claim it.
Great work by all at Outland this a.m. between the hill work and obstacle run today’s beatdown was a real gasser.
The THANG:
Circle the school (1 full lap) and back to the VSF for some warm-up.
– SSH X20
– (5 burpee penalty)
– Merkin X15
– (5 burpee penalty)
– Maktar Jai (sp?) X15
– (5 burpee penalty)
– Peter Parker X20
– (5 burpee penalty)
– Parker Peter X20
– (5 burpee penalty)
Mosey to the Hill
The Real THANG:
Partner up for some HILL WORK. Partner 1 performs exercise while partner 2 sprints to the top of the hill and back to relieve partner 1. Rinse and Repeat / Flapjack.
Hill Work
– 100 Merkins (combined)
– 100 Prison Squats (combined)
– 50 Diamond Merkins (combined) #weak
– 100 Wide Armed Merkins (combined)
– 100 LBCs (combined)
Mosey to the school and let’s grab some “WALL”
Wall Work:
– Peoples Chair (1 minute)
– Rinse & Repeat Peoples Chair (1 minute) + 30 air presses
BANG – and in comes Countertop batting clean-up for the 2nd half.
Wall Work Part 2:
– Balls to the Wall 1 min (x10 hand stand merkins optional)
– Balls to the Wall 1 min (x10 hand stand merkins optional)
– Mosey over to Obstacle course for a 2 minute overview
2 Man Team Obstacle Course
– Start from Obstacle Course pick a partner and begin…
– Run to the High school stadium
– 1st obstacle over/under/through ~8’ fence into Track
– 2nd obstacle “tour de stad”
– run track to Home Team bleachers and follow the leader up and down all stairs
– run track to Visitor Side bleachers and follow the leader up and down all stairs
– 3rd obstacle over/under/through ~8’ fence out of Track
Run back to obstacle course
– 4th obstacle 10 pull-ups (combined)
– 5th obstacle over the 1st Wall
– 7th obstacle over and under the horizontal telephone poles
– 8th obstacle over the second wall
– 9th obstacle balance beams
– 10th obstacle tire run
– 11th obstacle decline sit-ups (each)
– 12th obstacle telephone pole steps
– 10 burpees (each)
– Plank-o-rama and wait for all to finish
6 MoM
– LBCs x20
– Freddy Mercury x15
– Back scratchers x15
– Cumberland County viaduct right x14
– Cumberland County viaduct left x14
– Prairie Fire Mary x10
– Mosey to the base of the disc course hill
– Prison break to uphill to shovel flag
– COT
Moleskin: What started out as a friendly workout turned into a suitable #F3beatdown as Zip-A-Dee’s Hillwork smoked the PAX. Call it instinct but I have a feeling Z’s 5 burpee penalty was planned from the “git-go”.
We covered A LOT of ground and more than usual; however, the PAX outperformed and responded in gladiator fashion. Although we’ve only been active for a few weeks (month or so), the entire PAX has noticeably gotten stronger week in and week out. Today was the most impressive performance by the beasts of Outland to date by far and by ALL!!!!
Q-Z was littering the hill with yellow laundry as if donning a zebra shirt at Sun Valley’s Friday night lights football game the night before #nextweekzipwillhaveawhistle. It all started with Chicken Dance giving the first 10 count of the day and starting at 1. To quote Keyshawn Johnson on ESPN #comeonmayun!!!! This isn’t your first rodeo. And then it was all downhill from there, literally!!!
Oh that sneaky Q. Once at the obstacle receive instruction, Q-CT slips in and oh yeah, see the stadium, yeah that’s part of the obstacle challenge as well. To quote Spielberg, “pfft, way to casually slip in the stadium work a half mile a away.”
The high school provided an unexpected obstacle as the PAX found the gates locked. Not the first time we’ve had to overcome this particular obstacle so we just added into the wienke and kept the pain train moving forward. However, instead of scaling the fence, Swiss Miss and Zip-A-Dee decided this presented chance for all to check their waistline. So the majority of PAX squeezed through, recovered their feet and ran for the bleachers. Kudos for ingenuity.
Great to see Swiss Miss back out bring some speed to the PAX; however, nobody’s been able knock off Electric Slide during the traditional end of the workout jailbreak up the hill to the VSF. #dudehassmokeboots!!!!!!!!
Q-Z caught CT and Chicken Dance taking in a little fartsacking during the combined 100 wide arm merkin hill work. While the PAX was 02 deprived and just in the 40’s / 50’s, Team CT/CD were in plank position as if finished. Corporate calls them out and CT says, ohhhhhhhhhhhh it’s not 50 and it’s 100. Yeah man get to work.
Spielberg extra dose of pain this a.m.. He must have smelled sweet because one of the local bees mistook him for a flower and then decided to leave a stinger in him as a memento.
Outland PAX are keeping Electric Slide and his wife in prayers. ES’s wife is on the waiting list for a double transplant. ES is going for a new job and prepping for upcoming bodybuilding competition.
5 men showed up for Ascent alongside the virtual shovel flag (YHC had the small car today). T Claps off the bat to Honey Bee for the Triple Down (3.5 mile run, Stonehenge and Ascent). YHC rolled up at the very last minute (literally) since he had a hard time stopping talking after the pre Rock workout. Nonetheless, off we went:
Mosey jog around the baseball field to circle up for:
Calf raises x 20
IW x 20
Mountain Climber x 20 (slow, full extension)
Pater Parker x 20
Squats x 15 (low slow, going past parallel, 1 per count)
Merkins x 10
Mosey to mini football field:
Alternate 10 yards bear crawl, 5 yards crab walk, lunge walk as the modify to the end
Repeato the other way
Mosey to baseball dugout for peoples chair x 2 x 30 sec
Mosey to playground to partner up
Partner Pull Ups – as many as you can do, plus partner help for 2 more x 3
Mosey to mini football field
Partner 1 runs to marker on the field and back (~50 yards)
Partner 2 CDD’s, flapjack until 100
Repeato with Flutters
Repeato with Squats (50 count only)
6 MOM:
Flutter x 15 (slow)
Dolly x 20
Mason twist x 10
Heels to Heaven x 10 (groans)
Bicycle x 10
CCVD x 10 per side
Dieing cockroach x 10 (more groans)
Mosey to playground for short he hate me
5 min of 15 dips, 15 merkins, 15 sec elbow plank
Jog to virtual shovel flag for COT
Moleskin:
Great effort by the PAX today, an honour to lead as always. Honey Bee pulling out the triple down (first time for that?). Robin Hood and Pele were pushing extremely hard during the pull ups, great job guys, a personal kryptonite on that and will likely be a staple at Ascent. Milwaukee’s Best was cranking out the merkins and CDD’s as needed like there was no tomorrow, well done!
As the sad clowns started to arrive for football there were many stares (jealousy no doubt) and the pax took that as a challenge to push a little harder than normal.
Great send off by Robin Hood, thanks for the real prep for the day.
Announcements:
Convergence on Monday, Honey Bee is one of the Q’s so will be fast and painful no doubt
BRR Team running next Fri/Sat so remember in prayer
Most importantly, remembering Iron Horse and family in prayer for their recent loss