Where are the special guests??
With the promise of photogs lurking and a chance to be a local media superstar, 14 posted in the frosty gloom. YHC forgot his hat, but we warmed up quick.
COP @ Northwest Stonehenge
SSH x 25
Mountain Climbers x 25
Imperial Walker x 20
Mosey across 521 to Northeast Stonehenge
Jack Webb up to 5, back down to 1
Jog to soccer field with 20 yd lunge walk and 20 yd broad jumps on the way
On the field: 10 merkins, sprint across field, 10 merkins, sprint back
20 plank in-&-outs, sprint across field, 20 plank in-&-outs, sprint back
30 mountain climbers, sprint across field, 30 MCs, sprint back
To the Premier deck:
Peoples chair; hold, then press x 50
Bear crawl across, 10 merkins, bear crawl back
Crab walk across, 10 merkins, crab walk back
(slowly starting to get feeling back in hands)
Burpee Mary ladder:
2 burpees, sprint up ramp, flutter x 20
jog around corner
4 burpees, sprint up ramp to level 2, Heals to Heaven x 20 by Haggis
jog
6 burpees, sprint to level 3, LBCs x 25 by Honey Bee
jog
8 burpees, sprint to level 4, Dolly x 20
Down the steps, mosey to Aloft Hill for 6s: Merkins at the bottom, squats at the top
Mosey back to home to meet with Ballantyne Magazine photographers who requested some action
shots and pics of Haggis with his Dick Tracey watch. Confusion ensues, its too dark for photos, so
mosey to nearby lot to wrap up.
Peter Parker Merkins x 10
Soft Pretzel calls for The Nippler x 15
Russian Twists x 20
Back home, COT, out
Moleskin:
The cold weather gear was dusted off and made its first appearance of the season, but no worries.
There was a special request by Ballantyne Magazine to take some actions shots of the pax this a.m. for article in upcoming print edition. Haggis will have a brief cameo discussing his Nike watch, and
YHC, Soft Pretzel, and Honey Bee stayed after coffeeteria to join in the comedic photoshoot. Good times.
Reminder to all to consider gloves during the cold months, lest you find your hands completely numb
and that makes for a brutal morning in the gloom.
Announcements
Get Mud Run teams signed up for April. Contact Stagecoach. Do not sign up through Mud Run site.
Joe Davis 5k and convergence is Jan 4. Details on F3nation.com
Dates for Christmas party (Dec 7 @ TR’s) and Panther game 2nd F event (Nov 10 @ Fox & Hounds)
Frozen Chicken
Eight well-sleeved MEN showed-up at Outland to experience an early season frozen landscape, accomplished their goal, and left.
The THANG:
Cottonmouth 1st half
Mosey to Football Field
COP
SSH x 31
ARM CIRCLES x 10 each way
IWs x 31
Scale 6′ fence
Partner-Up
Stadium wheelbarrow up 30 steps
Jog across & Down
Flapjack on subsequent ascents
Reverse at end
Plank until all finish
Scale 6′ fence
Indian Run to practice football field
Partner-Up
P1 Jump Sqt HOLD-P2 bear crl red cones
Flapjack
P1 Sup rack pull-ups-P2 crab to yellow cones
Flapjack
P1 partner carry to green cones
Flapjack
Slow Good Mornings until pax completes
OBSTACLE COURSE
OV/UND Logs then OVER 5′ wall
Reverse
OV/UND Logs then OVER 6′ wall
Plank until all finish
Jack Webb 6 & 24 in cadence
Schnitzel’s Maiden Q (2nd Half)
Using the four corners of the Practice Field
Mosey to middle of field:
Round 1:
-Forearm Plank Jacks
-Sprint to 1st corner of field: 10 Merkins
-Sprint to 2nd corner: 20 Scissor Squats (squats with crossing of legs coming up while simulating holding a bar).
-Sprint to 3rd corner: 30 Fighter Stance Punches (1,2 punch = 1),
-Sprint to last corner: 40 Military Presses:
-Group back to center.
Group – Gradual. This is a 100 yard Sprint, starting off in a slow jog, and building to a sprint.
Round 2: Sprint to 1st corner of field
-10 Makhtar N’Diaye http://en.m.wikipedia.org/wiki/Makhtar_N’Diaye_(basketball)
-Sprint to 2nd corner: 20 Military Press Jump Squats
-Sprint to 3rd corner: 30 Front Face Kicks
-Sprint to last corner: 40 Excuse Me Pleases (this was the one leg jumps from side to side).
-Group Sprint back to middle, Plank wait.
Round 3:
-15 Partner Diamond Derkens.
-Sprint to 1st corner: 10-10 yard Sprints (10 yards and back is 1).
-Sprint to 2nd corner: 20 Quick Squats.
-Sprint to 3rd corner: 30 yard Partner Wheelbarrow.
-Sprint to last corner: 40 Dead lifts – FORM!!
-Group sprint back to middle. Plank, wait.
Group: Partner Squats x 10 (Sitting back to back, lock arms, stand up together)
MOM:
-Rosalita
-Heels to Heaven
-Side LBC’s
-Freddie Mercuries
-Jail Break up the hill to THE Shovel Flag.
COT
Moleskine:
YHC noticed Chicken Dance showing up and braving the semi-frozen Tundra of the Outland – gloveless! CD fought through the pain and endured, among other things, a thirty-bleacher cement step wheelbarrow climb…x3, two chain-link fence challenges, followed by a brutal round of supine pullups on frozen pipes without even clenching his fists (note there were a few growls and groans heard by the pax who also did EXCEPTIONALLY well in this gloom). Fish Taco continues to show off amazing speed as he “zipped” (yes, we missed you Zip!) up the hill and to the flag at the conclusion of the Outland’s now official “jail break”. If there’s ever an F3 sprint-off, Schnitzel’s money’s on Fish Taco! YHC would like to extend T-Claps to Schnitzel for his first Q!! YHC would also like to thank Zip and Countertop for trusting him to lead. Both Q’s would like to thank the pax for their perseverance thru a freezing beatdown.
Anouncements:
USMC Mud Run sign-ups, DIRECTLY THRU F3, are November 1st. 6.2 miles with 36 obstacles. Sign-up individually or as a team of four.
Hump Day Happy Hour (HDHH) Wed nights at The Lodge. Contact Bugeater @Jasonhilliard for more information.
December 7th F3 Christmas Party at The Lindner’s. Contact @BaracusF3 with questions.
Hard Heads and Buff Chests
8 men gathered this morning in the crisp air of Area 51.
The Thang
Fellowship jog back to lot
Are my fingers going to fall off?…
29 Degrees outside, cold iron Kettle Bells, wet grass and the Launch of a new Gear Site drew out of the fartsack 5 men that were on a mission…Complete annihilation of just about every muscle group in the body. Strangely enough, there was a 6th man that beat us down, coming off the bench…Jack Frost!
The Thang:
¼ mile run around the school – just to wake us up and avoid
Warm-up to “Enter Sandman” by Metallica 5:32
Q brought something from old wrestling days
5 Minutes of Jogging in place and Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 50 (alternating rolling left and right intermittently)
SSH x 20
Burpee Squat Thrusts w. KB x 5
Figure 8 with KB x 30
Burpee Squat Thrusts w. KB x 5
Good Mornings w. KB x 30
Burpee Squat Thrusts w. KB x 5
Arm Circles Forward/ Backward x 40
Burpee Squat Thrusts w. KB x 5
Catch me if you can – P1 Fireman Carry 2 KB’s, P2 Merkins x 10; Flapjack
1000 Rep Challenge – Partners cumulative rep counting per round
Round 1. P1 Overhead Press x. KB; P2 Lap around track; rinse and repeat until 200 reps
Round 2. P1 Upright Rows x. KB; P2 Bear Crawl 30 yards, sprint back; rinse and repeat until 200 reps
Round 3. P1 Dolly w. KB Press; P2 Lap around track; rinse and repeat until 200 reps
Round 4. P1 Bent-Over Rows w. KB; P2 Sprint 100 yards; rinse and repeat until 200 reps
Round 5. P1 Bicep Curls w. KB; P2 Sprint 100 yards; rinse and repeat until 100 reps
Round 6. P1 Tricep Curls w. KB; P2 Sprint 100 yards; rinse and repeat until 100 reps
TOTAL Reps: 1,000 (not counting any reps from COP or other work during the hour)
Merkins x 15
Goblet Squat
Merkins x 14
Goblet Squat x 2
Merkins x 13
Goblet Squat x 3
Merkins x 12
Goblet Squat x 5
Merkins x 11
Goblet Squat x 10
Merkins x 10
TUG OF WAR 50 Foot Rope 1.5” thick– 3 rounds, winning team assesses penalty on losing team
Team 1: The Hoff and Mighty Mite (total team weight 450LBS)
Team 2: Gullah, Alf and Yankee (total team weight 540LBS)
Round 1 winner: Team 2
Round 2 winner: Team 1
Round 3 winner: Team2
Penalty: 20 Burpees for Team 1; 10 Burpees for Team 2 (even though they went ahead and did 20 anyway) – nice work!
LBC x 40
COT
Moleskin:
With a new site launch happening on a Saturday morning at 29 degrees outside, the fartsack was an excellent option for sure. T-Claps all around to the guys that helped launch Olympus. It was nice to run a Q where the whole group was not only keeping up, but making the Q’s look bad on a few occasions – Yankee, Alf and MM you guys are beasts! Thank you for being a part of our new site launch and hope to see each of you there in the future.
As for Jack Frost – it would be nice if you stayed away a while. MM was wearing fingerless gloves, mine were wet from the dew and others were as well…made for a really tough routine holding a frozen iron bell.
As always, it’s an honor to be able to work with you guys! On behalf of Gullah and myself, we owe you some ACRT (Advanced Cellular Repair Technology aka.. Beers) soon!
Respectfully,
The Hoff and Gullah
Preblast
Expect more of the same, a little lower body work and a whole lot of upper body pain.
See ya at the Rock in the Gloom
We can climb out of Hell, one inch at a time
18 eager and wiling men gathered in the shadows of Odo Field at CCHS for a pre-Homecoming Merkin beatdown of epic proportions. As promissed in the preblast, this work wold not be for the faint of heart.
The Pax, headed out down the side street making our way to the Panera Parking Lot. Along the way, we hit Mirkins at each driveway as we worked our way up the hill.
- Drive Way #1 – 10 Mirkins
- JOG to next driveway
- Drive Way #2 – 20 Mirkins
- JOG to next driveway
- Drive Way #3 – 30 Mirkins
- JOG to next driveway
- Drive Way #4 – 40 Mirkins
Circle up for C.O.T
- SSH x20
- LBC x20
- Imperial Walkers x20
- Russian Twist x20
Count off for Group #1, #2
Set #1:
- Group #1 – Mirkins x60
- Group #2 – Squats x60
Switch
- Group #1 – Squats x60
- Group #2 – Mirkins x60
Set#2
- Group #1 – Burpees x60
- Group #2 – LBCs x60
Switch
- Group #1 – LBCs x60
- Group #2 – Burpees x60
Set #3
- Group #1 – Mirkins x60
- Group #2 – Squats x60
Switch
- Group #1 – Squats x60
- Group #2 – Mirkins x60
Set #4
- Group #1 – Burpees x60
- Group #2 – LBCs x60
Switch
- Group #1 – LBCs x60
- Group #2 – Burpees x60
Set #5
- Group #1 – Mirkins x60
- Group #2 – Squats x60
Switch
- Group #1 – Squats x60
- Group #2 – Mirkins x60
Jog around Stairs and through shops down back to parking lot.
Jog back to CCHS, Jailbreak 60 yards.. done.
Total Count:
- 300 Mirkins
- 120 Burpees
- 180 Squats
- 120 LBCs
Oylmpus: PREBLAST: NEW GEAR SITE LAUNCH TOMORROW 07:00
The PAX have asked for more Gear and we responded! For those looking to throw around some weights, similar to what you’ve seen Tuesdays at Skunkworks – but with a few twists, come out for the new site launch tomorrow morning at Olympus. Site Q’s are The Hoff and Gullah. Located at Elizabeth Lane Elementary, Olympus promises to deliver a variety of routines focusing on building muscle, improving muscle endurance while still tesing your cardio each week. Bring a Kettle Bell or Weight and get ready to be tested.
Launch 07:00
Elizabeth Lane Elementary (Pineville-Matthews Rd, right past Providence High and before Sardis Rd)
Hit the ground, back up…rinse and repeat
Despite the cold air and a late night after a Panther’s Game, 4 dedicated warriors decided to strap on a Ruck and come to SPEARHEAD for a healthy dose to training.
The Thang:
05:10 Extra credit 1 mile Ruck into SPEARHEAD
Warm-up to “Enter Sandman” by Metallica 5:32
Q brought something from old wrestling days
5 Minutes of Jogging in place and Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 40
Merkins Selection Style x 10 – Roll to the right
Merkins Selection Style x 10 – Roll to the left
Merkins Selection Style x 10 – Roll to the right
Merkins Selection Style x 5 – Roll to the left
Merkins Selection Style x 5 – Roll to the right
Time: 1:35 seconds (15 left for Selection- got to work more on this)
Catch Me If You Can – P1 Fireman Carry (2) Rucks; P2 Squats x 10 flapjack for 1/4 Mile
“On Your Belly (Forward lean resting position), On Your Back (Shift to laying on back), On Your Feet (like a Turkish Get-Up)” x 26
Duck Walks to Mid-Field
Frog Jumps to Side-Line
Bear Crawls to Mid-Field
Low Crawl to Sideline
“On Your Belly (Forward lean resting position), On Your Back (Shift to laying on back), On Your Feet (like a Turkish Get-Up)” x 26 – Q added Merkins x 20 and Flutters x 20 during this round
Catch Me If You Can – P1 Fireman Carry (2) Rucks; P2 Squat Thrusts x 5 flapjack for 1/4 Mile
“On Your Belly (Forward lean resting position), On Your Back (Shift to laying on back), On Your Feet (like a Turkish Get-Up)” x 26- Q added Merkins x 20 and Dollys x 20 during this round
TUG OF WAR – 50 Foot Rope
4 Rounds
Losing team (all PAX) Burpees x 25
COT
Moleskin:
Outstanding work today guys! Liquor Cycle, can’t wait to do a GRC with you as you are completely ready now. This guy is truly a beast and can complete any exercise with enthusiasm. Check Point keeps getting stronger and stonger and I stil haven’t seen him out of breath and he posted at SPEARHEAD 3 days after the GRC #beastmode. And Angler is simply a work horse.
.Great work today and as always, I am honored and humbled to be able to lead such fine individuals. Guys like you make Q’ing fun.
Respectfully, The Hoff
Tabata/Fun
12 Pax set out on a no-as-chilly-as-we-thought-it’d-be morning for a fun filled romp around the Charlotte Catholic grounds
The Thang
Jog to Football field
Upper Body Tabata/Warm-Up (20 sec on; 10 sec off): Carolina Dry Docks, Merkins, Squat/Forward arm flaps, Squat/Upward arm flaps, Squat/Arm Circles. Repeat x 3
3-team round robin: Sled push, Sandbag squats, Rolling Figure 8, Flutter kicks.
Grandmother mountain, 3-team oxen pull x 3
Rugby Scrum practice
Run the Steps
Lower Body Tabata/Warm-Down: Flutter Kicks, Dolly, Rosalita, Side Plank, Flutter Kicks, Freddy Mercury, Micheal Phelps, LBC’s, Mason Twist.
Moleskin
It was a beautiful morning out in the gloom this morning. Heart rates were up, but sweat was down (due to the temperature).
I fully enjoyed the company today, with a smaller pack and more time for group activities. Ribeye and Lab Rat were strong allies on the Round Robin work and Grandmother mountain, though the rolling figure 8 worked faster and smoother in my mind than our execution on the field. And Iron Horse picked up the Scruming just fine. He’d be more than comfortable as a Hooker in the middle of a Scrum.
I heard Tiger Rag mumble a couple weeks ago (shortly after he made a mess of frisbee-style hairburners and brought a pee wee football to our field goal kicking contest) about how a Friday workout should have an element of fun to it. And so I tried to get a little creative out there this morning. It worked well, though I fear the Oxen pull provided a little too much opportunity to cheat as I saw many feet dragging up that Grandmother. A fact that forced me to abandon the backwards body drag up same said hill.
Speaking of Grandmother Hill, the meer mention of Sisyphus in the twitter-verse yesterday brought about echos of silence and seemed to scare some pax away. Alas, there was no such eternal punishments handed out today, though I will still like the idea and will have to work on that idea for next time.
This was my first Q in months. Thanks to all the pax out there for the good company and hard work out there this morning. Happy Friday!