YHC came in on two wheels, having hit every light in Ballantyne on the way to a fun morning at Stonehenge, and pulled a plastic create from the car to take along for the workout. That elicited questions of its purpose: milk crate? Are we picking up trash? Does he even have a purpose for it? Eventually it was abandoned on the ground near the rocks and that made even less sense. Time to get tired!
30-minute WARM-UP
60 merkins mixed in with running, SSH, squats, mountain climbers, something else
Mosey to the exercise equipment for mixing pull-ups with supines and squats
Head to the Lance/Campbell’s lot for 8 merkins at each of 5 lights and then 10 starfish crunches, followed by a 1-minute plank
THE THANG
Line up at the parking lot entrance to Bagpipe Hill for 4 round of a random number of squats or humpers then a sprint up the hill to a random marker.
To the back lot, grab rocks and the crate. Rock work while a guy pushed the crate with 2 rocks for makeshift hairburners.
Get back to COT.
MOLESKINE
It’s the first week of Flipper’s March Madness and YHC committed early Friday to knock out the 100 merkins, 10 pull-ups, 10 starfish crunches and minute plank during Stonehenge, but by the end of the day, the goal was to knock it all out before da Vinci even started. It was a challenge but we knocked it all out right at 0630 — good job, crew!
During the pull-ups there was a strange conversation about proper alignment etiquette when doing dips on the even bars. Apparently someone got too close to Rousey in the past and he felt a bit violated. With that, Lex explained that the only acceptable way to do dips on parallel bars:
“Either hole to hole or pole to pole.”
We were all educated that morning.
The sprints on Bagpipe were tough and Airwolf surprised everyone with a strong hustle on the first round. He said he laid out all out for that one, but when Tagalong wanted to win the next one, Airwolf wasn’t letting him have it easy.
With legs nice and tired, it was a great time to do hairburners. The PAX were excited to see how the crate would be used but quickly learned that is not any easier, especially 40 minutes into a workout. The push keeps the heart rate high and the grumbling constant.
Headed back to COT and may have arrived a minute late. YHC felt compelled to bring a good one considering the group who attend Stonehenge and at least one guy left exhausted. Great to see Spare Parts out, to see Airwolf in daylight and ahead of me in the sprints. Rousey always makes the workout a blast and Tagalong is never shirt on commentary. YHC could compliment Lex Luthor’s 100% at the workout but the wisdom he dropped trumps all. Never forget.
We had 15 for Hydra on what is hopefully winter’s last stand this morning. This damp, dreary, drizzly nonsense is a reminder that Charlotte, NC is the northernmost point that is fit for humans to inhabit. There was not much pre-workout chatter since I suppose everyone was tired from staying up to watch that UVA/Louisville game that ended up something like 39-36. I’ve seen 12U rec league games that are more action packed. Anyway, we set off to have ourselves a workout.
The warmup was a hodgepodge of the usual suspects with some Mary thrown in for good measure but omitting side straddle hops since roughly half the pax don’t bother to do them. After sufficiently warming ourselves we set off for the tables and bleachers near the concession stand at the back baseball fields. We took a bit of a meandering route because YHC wanted to appease the contingent that insists that every bootcamp should feature copious amounts of running. Actually, I just got disoriented because I’m typically only at OPE for 10U baseball in the daylight and momentarily forgot where the gate openings were. Once we reached our destination instructions were given to perform 100 dips and 100 split squats split evenly between both legs. These instructions were met with some slight pushback, but everyone acquiesced once they realized I was serious.
Next the plan was to go to the open field next to the launch lot, but it was still quite soggy so YHC accepted the group’s constructive criticism and not so subtle suggestions to adjust the location to the parking lot. Feedback is a gift they say. Whomever said that must not have ever been to Hydra. A variant of the Iron Horse merkin ladder was on tap, so we added squats to the merkins and ran back and forth several times across said parking lot, which looks downright silly when seen in print.
The third component of the workout was to take place at the church across Rea Road at the rock pile. Feeling generous, and since YHC runs slower than a three legged turtle crawling through maple syrup, I offered to let the pax run ahead and do burpees while they waited for me to arrive. Nobody accepted my benevolent offer however. I’m not mad, I’m just disappointed. At the rock pile it was time for some bodybuilding because summer bodies are built in the winter. We did some standard exercises; curls, extensions, presses, etc. and some not so standard ones. YHC introduced the group to the overhead weighted lunge walk, the Frankenstein rock walk, and the Sots press. Perhaps it was the fatigue setting in, but at this point it was difficult to tell if the chatter was fawning adulation or spiteful derision. It’s a fine line. Spackler and Marge decided to set off on their own, like Hermie and Rudolph because they wanted to get additional running in. Weirdos.
Back to the launch lot for some outsourced Mary, and a fair to middling takeout by YHC. Not many announcements save for a beer mile next Friday. One Site Q was in attendance today, but both made sure to text me several times throughout the week beginning on Monday afternoon. They needn’t have worried since I’m like a Lannister and always pay my debts, just without the blonde hair and incest. Not much mumblechatter during and after the workout, so you people didn’t give me a lot of material to work with for this backblast. Thursdays are a rarity for me since I bowl in a Wednesday night league, but it was good to see some faces I don’t run into nearly enough. Mostly it was good to catch up a bit with Geraldo, a/k/a The Peoples’ Champion. For those that would have preferred more running and less strength building, please see Jet Fuel for your refund once he returns from his stay at the luxurious Grove Park Inn. Besides, there’s always Devil’s Swift Twitch or whatever not too far away. Everyone should Q Hydra at some point, especially for introverts such as YHC. It requires a thick skin, a willingness to be assertive, and conviction to step outside your comfort zone. It’s good practice for life in general.
Blue Screen queued Asylum with about 3 hours sleep and zombied through the workout. Oh yea… (Loafer)!
Last 5:15 Asylum as moves to 530am next week!
LETS GO BRANDON!!
How come anytime YHC is asked to lead the dreaded Cowbell workout in needs to be raining or wet? flash back a few months ago where Gerber, Rain Man and YHC had to search for cover in the 37 degree downpour while dodging puddles like NFL Running backs..
Well, the good man upstairs decided to give us a little break this morning after having anxiety before sleepytime.
Somehow 10 Pax made their way out for this one with me…
Warmup: long mosey around lot and back to COT to pick up the late arriving Blue screen:
Thang:
Turn on the Tunes (XM lithium) and Rifle carry to Petsmart.
15 of three exercises then long lap
REPEATO 3x
On the fourth, we added two more rounds of
BAck to COT
Announcements:
MOleskin:
Heard a decent amoutn of chatter.. Mostly reminiscing the glory days of the the 90’s with the tunes. thanks for the break in the weather for sure, i think we all appreciated it.
The obligatory South Charlotte 2022 Passport Challenge Recap from the 2022 Champion.
The Warm Up:
Patented warmup to guaranteed for a Passport Challenge victory.
Day 1 – 0 Posts à Holiday Travel
Day 2 – 0 Posts à Lord’s Day of Rest
Day 3 – 0 Posts à Fartsack due to the potential of cold unfrozen precipitation
Day 4 – 1 Post à Hawk’s Nest nearly 2000 ft from my front door.
If that’s not easing into it, I don’t know what is.
The Thang:
Rolled into the next week to try a few new AO’s and crossed our southern border into SOB land at the Maul (Day 5). Day 6 was arriving late to the Devil’s Turn and braved the hidden hills of Charlotte with @goonie and @Picasso. The Devils Turn was the first time I’ve traveled more than 3.5 to 4 miles in one run after averaging 2 to 2.5.
Day 7 – Wake up and nearly collapse after the first step down the living room … ankle pain… not the sauce (Post Count: 3)
Passport Challenge Lesson #1 – If you’re going to double your max run mileage, don’t do it in RainTree.
Day 8 – Post Count: 3
Day 9 – Q Source + Purchase of Kettlebells & Ankle Brace.
Day 10, 11, and 12: Swole, Bagpipe, and Meathead
Ankle recovered by Day 13 and ventured over to Shield where @Snuka (respect) introduced me to balls to the wall.
Day 14 – Mountain Goat + Coffeeteria where @slimfast and @sensei set the pace and wrap the week at DaVinci. Day 16/17 off due to first ice-apocalypse and most AO’s are closed. Hair freezes after running around RainTree with Wild Turkey, Ductwork, and Purple Haze and the other FastTwitchers (Day 18). Day 19 (Post 12) is my first trip to Upper Waxhaw (Dromdary) where One Star leads bear claw races with burpee bonus to the runners up. Wrap up the week at the Valley and Kevlar and another deep freeze on Saturday. Brave the icy streets with @Hoover and @HappyMeal for a frigid 7-mile rum runner.
After 3 weeks and 15 posts, I’m seriously re-thinking this whole Thang and returning to the local and down-to-earth Hydra/Hawks Nest/Rock Zero routine. At this point, ABBA’s up 5 or 6 posts despite not posting for a few days and already hit several Waxhaw AOs. Hope abounds when the first spell of fortune (for me), he (unfortunately) tweaks his lower back and down for a week. I figured it was 1 and million chance to catch the front runner and I decided to hit the local A51 AOs Anvil, Hydra, Centurion, and Rock Zero to wrap up January with a small lead and 24 posts after surprising the Waxhaw PAX at their hidden 2F lunch pow wow with Dunkin and Chastain.
After a month of daily workouts, the increase in strength and stamina is noticeable evident that I slapped a fly on the counter and shattered my cobalt wedding band – not appreciated by the M. Otherwise, the second half was a blur but there were several important firsts: First Missed Q (Potential VQ at Hawk’s Nest – Feb 1st at least I didn’t Rick Roll anyone. Real VQ at Hydra (Feb. 10). First toddler (precedent set) at Cougar Bar for 2F Passport Stamp with Tag-a-long and Hops. And now 1st BB.
The blur continued by following Lex Luthor at each of his Q’s… Less than dominate ultimate twice…Gumby once and SOB events. It was a tad concerning how many times the PAX that Passports stamps come in the form of tramp stamps or ass-cheek tattoos. Mainly listened in on the mumblechatter and stories of the PAX which ranged from naked proposals by 2.0s to uplifting stories of PAX supporting each other.
Final week – Work out with the closest follower Dunkin several times at Skunkworks, Sparta, and a final victory lap Q at The Lycan with Chainsaw, Posse, and Dunkin.
The Moleskine:
The Passport Challenge was a great experience especially for a new member of the South CLT PAX. I came out to Hawk’s Nest in October after encouragement from a college friend (Birmingham PAX) and being asked 3 times by Deep Dish, as I taught my 2.0 to ride a bike in the Methodist Church Parking Lot beside Hydra, while the F3 runners sipped White Claws at 8 in the morning. It was kick ass to meet over a 100 PAX over the past two months and make new friends, which I had been sorely lacking.
Final Stats: 49 posts
Lessons Learned:
Passport Challenge Superlatives:
Best Mumble Chatter: Hydra/ Hawk’s Nest (A51)
Most Midwife Noises: Hydra/Hawk’s Nest (A51)
Toughest Workout: The Valley – Their Mosey feels like sub 7:30 pace.
Best Coffee-teria: STACKS – Post-Joust (2nd Friday)
Most Q’s: Lex Luthor (a lock to run backwards and talk about Knees-over-Toes Guy/sleds)
Most 3F Focused: Asylum (All of Waxhaw)
Most Fun/Best Event: SOBBeer Run – Expect a schedule overrun.
Take notice Dunkin, Landfill, Das Boot, and ABBA (from DR) – I’m looking forward to repeating next year after enjoying the vast perks the dog tags are known to lavish upon the current holder. I’ll be lobbying for the Teeter to bestow a designated parking spot, but will settle for Food Lion. Thanks to the all the welcoming Site Q’s and PAX. SYITG.
February for YHC ended with a serious of questionable decisions, the first of which was to post and Q with a gimpy back. Freshman year of college, Desert Towers W Hall 7th floor had a guy whom we nicknamed Corn Cob because he walked around all the time on the balls of his feet and someone commented that he looked like he has a corncob up his butt. YHC felt like that over the weekend thanks to a tight back and so we took off.
WARM-UP
A series of exercises that weren’t too painful including but not limited to Hillbillies, SSH, mountain climbers, Nolan Ryans, squats and likely something else.
THE THANG
Head to the A1Nail Bar that has terrible signage but turned out to be appropriate for the day’s theme.
Grab a lifting rock
In plank, side shuffle 50x to the right in a counterclockwise direction around the large island.
Return to the rocks for 15x tire changers followed by 20x gas pumps.
Repeato plank shuffle clockwise, repeat rock work.
Head to the wall between the building’s and Ardrey Kell for a train of Captain Morgans while each guy rotated through with a single burpee. Alternate sides.
Return for one more set of counterclockwise plank shuffles and rock work.
Mosey back to Blakeney for some sprints and then clash with on the stairs before heading to COT.
MOLESKINE
The original intent was a celebration of the Daytona 500 by totaling 500 of the plank side shuffles but it quickly became apparent that would not happen in the allotted time and the PAX were not disappointed by that Omaha. Tire changers also elicited groans and even questioning if that exercise was allowed away from The Body Shop.
Once headed to the Captain Morgans is when the real chatter started. Some guys were a little too close to the guy in front of them and a chain of comments that should not be shared at church rolled out.
Though it was not the Q’s intent, guys noticed a similar setting and theme as we headed up the stairs for the calf raises — a little too close for comfort at times though all were glad the Frehley’s was not present to cause harm to those downwind. More chatter including faces lining up to lower body parts in an unwelcomed way.
It was good to be back at Firestarter on a Monday after a couple of months away for the Passport Challenge and apologies for the heavy shoulder work for a couple of guys with shoulder pains recently.
Today was my 9th year anniversary of f3 (EHer: @markettimer).
Simple workout. Probably done something similar before. Still hurts.
530 arrived. Wait on Chippy and Tuna
Disclaimer
25 Side Straddle Hops In Cadence (IC)
20 Imperial Walker (IC)
20 Potato Pickers
Run over to the Hotel and find rocks. Its closer than the church and doesn’t involve running down the murderhorn.
– 10 low curls
– 10 high curls
– 10 full curls
– 10 overhead press
– 10 tricep extensions
– Up the hill twice
(Repeat three times)
Run to the fountains and partner up
A: Full step-ups
B: Run around the building
Repeat Twice
A: Dips
B: Run around the building
Run to target
– 20 pull exercises on the shopping cart returns
Side of target
– Lunge Walk Forward
– Lung Walk Backwards
Behind Target arrange in teams of two
A: Hair Burners
B: Squats
C: Wall-sits with Air Press
D: Run up the hill, 10 squats
Rotate until everyone has down the burners.
Hard work by all today.
Ill repeat what I said at the end of the workout:
In my 9 years my fitness level has definitely increased.
I don’t have a six-pack.
I still carry a mean dad-bod.
However, Ive now done a handful of half-marathons, relay races, and other CSAUPS (stupid shit)
All in the process meeting a bunch of awesome people.
Thoughts and prayers to Tootie and his family.
Thanks
When putting together the workout for Chiseled last night I never knew the response I would get after the workout was over, especially from the BC crew. They enjoyed it SO much they gave me “we’re #1” sign…I think that’s what I saw…maybe not
The Warmup
Mosey from COT to entrance/road. Quick warmup with SSH and low slow squats as I watched the entrance. Mosey to COT for a safer warmup location, imperial walkers, quick calf and runner’s stretch, American hammers. Rifle carry to Mt Chiseled for partner work.
THE THANG
Timer is runner around Mt Chiseled. With some music (thanks Golden Plates) we did the following team exercises:
50 x blockies
100 x triceps extension
150 x lawn mowers
200 x curls
250 x flutters, 2 is 1 (there were some cheaters but they redeemed themselves).
Mosey back to COT with less than 2 minutes
Quick round of “please stop” or whatever it’s called. Even though we were in plank position, Ex lax calls low slow squats, then we did merkins, finished up with falcon’s American hammers
THE MOLESKIN
There was plenty of chatter and complaining so thinking the goal was met for most. We had a great group of (18) guys that all worked hard. Thanks Loafer for letting me Q today
This workout was scientifically designed to help the PAX get maximum enjoyment from the SOBeer run scheduled for later today. How? Leave the legs reasonably fresh and target the upper body with functional strength building basic gymnastic movements.
Warm up: SSH, IW, arm circles, and merkins.
Partner up. One partner does 10 merkins while the other runs. Tag/change until reaching the rockpile at the montessori school. Partner 1 gets a large rock. Partner 2 gets two equally sized smaller rocks. Called exercise in cadence, partners alternating rocks each round:
-guys with small rocks do flappy bird (side lateral raise) – alternating palms down and forward
-guys with big rocks do tricep extension, sumo bent over row, curl + press
Mosey to playground
In teams of 3. One guy holds an L hang while the other two wheelbarrow the length of the playground, flapjack and return. The wheelbarrow team can only move when the guy is holding the L hang.
Then, a series of pain stations. Pax alternate through the pain stations, with the timekeeper dictating when to move to the next station being the PAX doing the burpees.
-(timekeeper) 25 burpees
-toes to bar/knees to chest
-dips
-derkins
-incline merkins
Mosey back to the montessori school parking lot for a few rounds of Mary – flutter, LBC, and Chopper’s painfully slow count Rosalita (ouch!).
Mosey to first parking lot at Blakeney for some merkin variations (wide arm, Hindu)
Mosey to the playground at Blakeney. Each PAX does 5 clean pull ups. PAX waiting for the bar do dips & negative merkins using the slides to fully extend the chest muscles.
Mosey to the Best Buy wall for 5 reps of PAX choice of either handstand pushups or balls 2 wall. Repeato for a second round.
Mosey back to base and Mary to time.
I learned something today. If your weinke has an If-Then statement, it might be better to simplify the plan. In any event, the PAX left with reasonably fresh legs for today’s SOBeer run, and if we did it right, some very sore upper body muscles on deck for tomorrow. Great to have Posse and Landfill join and collect passport challenge stamps. Chopper killed it on handstand pushups, channeling his inner Vince Vaugh. Rudy grit through an injury to crank out the workout. Midriff had a variation of “toes to bar” that made me want to find a helmet for him. Olaf took us out with some powerful words about right and wrong, and the need to stand up and say “I don’t agree, this is wrong” even where doing so has a cost. Amen my friend. Thanks for having me lead today men.
-Posse invited all interested in improving their Q skills to join the Q-school to be held on Monday, March 14th at Cuthbertson Middle School 5:30 to 6:15am (park in the Left lot).
-Posse plugged the Rooster relay marathon event in Rock Hill, which frankly sounds really cool. The event is open to all, not just F3 men. The pre blast is here.
-Soft Pretzel handed the shovel flag to YHC as a new site Q for Da Vinci. Thank you Soft Pretzel for your leadership at Da Vinci over the past several years! You’ve impacted many of us by encouraging us to step up and lead workouts and join in F3 events.
I was asked 2 weeks ago by Transporter if I wanted to Q Impromptu today (2/25) I told him I would. This week when I looked at the schedule Rockwell was on the schedule. I asked Chastain if I was on Q today, since he does have the master list and I was told he did not see me anywhere on the schedule. 4:30 Thursday Transporter texts me and asks if I am good for today. I told him sure but I think there is some confusion. Chatter then posted on Group Me “I don’t know who is on Q…” Transporter later got back to me and I was indeed on Q.
The Warmup
from COT we Moseyed over to the entrance road around the front of the middle school and high school.
At every light we alternated between 10 squats and 5 lunges (2 is 1)
At the front of the High school we did some more warmups
Jimmy Dougans, side straddle hops, imperial walkers calf stretch, runners stretch and merkins.
THE THANG
We then moseyed back past COT to the path behind the middle school. We did a Paula Abdul with 7s. We ran 2 lights did 6 big boys came back 1 light and did 1 merkin then 5 and 2 etc.
From there we headed to the benches behind the middle school. We did 15 step ups, 15 dips and 15 dirkins, then ran down to the Poop shack. We then repeated with 10s and then 5s. there we went to the overhand next to the middle school, there we did Bear Crawls and lunge walks.
From there we headed over to the The stairs at the high school, there we did 1 burpee at the bottom of the stairs, ran up the stairs did 20 donkey kicks then ran down the hill and did 20 Dry docks 1 set
then we moseyed over to the front of the middle schools and did 15 big boys, 15 heals to heaven and 15 lbc’s took half a lap, repeated and then headed back to COT
THE MOLESKIN
I always enjoy Qing at the site. It is a good group of guys and for a lot its the last workout before the weekend. I tried to end it with a little advice or a life lesson that I wanted to share. I was inspired by a line in the “How God Makes Men” book. it said, ” We can endure almost any amount of pain, if we know it has a purpose” I encourage the pax to think about why they come out and do this f3 thing. We need to be able to answer the “why am I doing this?” question. If you have an answer then you will be less likely to have excuse not to do it. I believe we loose some guys because they just don’t know why they are out there. My answer to why am I doing this is for my wife and my family. So as long as I still love my wife and family, I willnot have an excuse to not get up and get at it. So I encourage all the guys to think about why we are out here and use that as your motivation for getting at it regularly. Even on the cold wet and gloomy days you will have a reason to do it.