DiCCS – Thank you BC for always coming with his cap stick. He was interested in demoing it today.
Warm-up
We did and easy mosey to South Providence Elementary and just as we were circling up the train came through. We did about 3 minutes of burpees for our warmup. Big Ten was much happier to do those versus SSH
Good thing there was a port-a-john near buy. Glad we could accommodate Rudy’s bathroom breaks. I just think he didn’t want to do the burpees.
The Thang
In the gravel parking lot next to the basketball court we did 10 incline merkins, run to t-pole and back, 10 decline merkins, run and back, 10 reg merkins, run. Next round was 15 of the merkins and runs. Mumble chatter coming from BC about his pecks needing some extra work. Carb Load was on fire for this section. He was out front the entire time.
Interesting Webb
1 supine 4 people chair w/ shoulder press up to 10 and 40. I think it was harder getting up and to the wall than the actual supine’s and press. The goal was to keep it moving fast. It was hard keeping up with Transporter, Kid Rock, and Easy Button.
Bad Idea Hill – Going for Gold
Trying to break Kid Rocks records on Strava. We all lined up and went from the school to the Cemetery. Kid lead us in some Mary while we tried to recover.
All-time records as of this morning (from School to Cemetery)
Kid Rock – 47 Sec
Dasher – 50 Sec (today)
Transporter – 59 Sec (today)
Deadwood – 1:00
Zin – 1:01
Gerber – 1:06
Hollywood – 1:06
Dana – 1:12
All-time record as of this morning (from Cemetery to School)
Kid Rock – 45 Sec
Dasher – 54 Sec (today)
Deadwood – 1:01
Gerber – 1:02
Zin – 1:16
Damascus – 1:16
Hollywood – 1:17
That was a burner! For those of you that don’t have a GPS watch or use Strava get with the program. You can pencil yourself into a slot based on where you think you finished. I was on the ground sucking air, so I didn’t see where anyone else finished.
Sloooow mosey to the hill behind the skatepark. Six cones were set up for a suicide run. 5 t-merkins and on burpee all the way up. This is where we lost Big Ten
We all met at the bottom to do one last all out to the top.
We moseyed back to the COT for 45 seconds of v-ups to finish things off.
This is my second Q this week and it was good coming up with new creative ways to push the PAX as much as they want to be pushed. #missionaccopmlished. Now onto planning Gladiator workout. Not only did Glida push it hard today, he decided to keep his guns contained for the picture. With that said Big Ten like to roll up his sleeves to show his. Maybe Easy Button can give him a few of his sleeveless shirts. Great group of guys today and I thank you for showing up and putting in the work.
“Life will be what we make of it, always has been, always will be”
Announcements
Clyent Dinner – Tonight 5:30 Cuthbertson
Waxhaw Happy Hour – Tonight 6:30 Queen South
Vagabond – Saturday 6:30 am Hickory Tavern on Providence
Gladiator – 11/16 6:30 am Location TBD
Thank you Transporter for taking us out
A little drama last week at Anvil due to some misplaced rocks. Hopefully it passes with little further impact, but always a good reminder to be aware of the traffic/pedestrian patterns at our AO’s and ensure we don’t cause unintended harm.
That being said, 10 men showed up this morning and we went right back at the rocks.
Disclaimer given, modifications allowed and a friendly reminder that a modification is either a decrease in activity or an increase. No one is stopping you from doing more than the Q suggested.
Mosey around lot. COP for SSH, Alternating Lunges, IW, and Low Slow Merkins.
Go to the rock pile out front, big an effective, but not overly aggressive rock and head to front lot for a trip to the islands.
Round 1: 32 reps of curls, 32 reps of triceps, run to other end for 4 burpees. Run back, move rock forward one island. Repeat and drop the reps by for each time (28, 24, 20, etc.) Burpees are always 4.
Round 2: Same thing but with OH Press and Bent over Rows.
Some mary in the interim. Return rocks and fast mosey home.
Done.
Moleskine:
Snuka showed up in a white, 110% cotton, turtle next this morning. The kind I would wear under a uniform in high school when it was winter. I was pretty sure Under Armor and Smart Wool officially killed the turtle neck business, but Snuka has a throw back. Would have been more awesome if he had that necklace on the outside of the turtle neck. Next time. Speaking of Snuka, he is a beast and let the PAX most of the morning, although the merkin portion of his burpee is a bit suspect, bordering on Chelms like which is odd, because I don’t think Snuka is even close to Chelms’ advanced age.
Good to have Red Panda join us while on a training mission for GE. He normally posts in NE Tennessee on the VA border.
Lorax and Hammer were cruising all morning. Hammer with the hoodie up like Rocky going out for a run. (It was 55 degrees after all)
Happy Birthday (yesterday) to Mermaid. We covered 64 burpees today, hopefully that was enough to cover your age this year.
Lambeau and Mailman kept it grinding all morning.
Margo – Q’s WAY out there at Cerberus on Friday. Come join us.
Mailman stepped up to Q Anvil next week at the spot vacated by Brushback and his “Work trip”
Thanks to Lorax for the takout.
Alf
Announcements – Holiday Party- sign up with Mighty Mite now!!!! $30/person. Food and drink provided.
VAGABOND – Saturday, 0630 launch at Hickory Tavern near 485 and Providence. We will hit 6 AO’s and Kid Rock will have some food and beverages after.
It was a full house this morning as 13 pax, including Full House, gathered to start the day off right.
Here is what was planned:
That plan covered 30 minutes and proudly ended the workout at 6 am. I was quickly reminded that we work out for 45 minutes, thank you Swiss Miss, and I began improvising the last 15 minutes. Thank you to all the pax for allowing me to lead today.
Banjo was supposed to Q but reached out to his fellow site Q for help as his back is in bad shape. That’s what Site Q’s are for. Hopefully the Pax where not disappointed when they found out YHC had Q duties and not the West Virginian Wonder.
DiCCS given
Warm Up
Mosey up to New Town Road, down to side of Mt. Chiseled.
Jimmy Dugans
Calf Stretch
Merkins X 20
Moroccan Night Clubs X 15
Imperial Walkers X 11
The Thang
Grab 35Lb Coupon from back of YHC’s car. Web Time! – 9 burpees bottom of Mt. Chiseled, Ascend to top of Mt. Chiseled, 1 Squat Thruster w/ Coupon. Mosey down hill, 8 burpees/2 squat thrusters….all the way to 9 squat thrusters / 1 burpee.
Circle Up. 5 Exercises w/ Coupon. 20 Reps Each
Curls
Military Press
Squats
Coupon Swings
Calf Raises
When complete take a hot lap round Mt. Chiseled. Repeat circuit but with 15 reps each, hot lap, 10 reps each, hot hap, 5 reps while waiting on 6.
With Coupon, slow Mosey to left side of Parking Lot.
50 yard lunge walk with coupon.
Slow mosey to end of parking lot w/ coupon.
Some Mary = 20 LBC’s IC, 20 Flutters IC, 20 Gas Pumps IC.
Mosey w/ coupon back to gear box, drop off coupons at their ‘home’.
Mosey back to parking lot.
15 Merkins, 15 Big Boy Sit Ups, 50 yard mosey up and back, repeat 2X.
Ye Olde Moleskin
Pleasure to lead you fine gentlemen, yada, yada, yada
Annoucements
11/16 – F3 Waxhaw Holiday Partay at Lawson Clubhouse. $15 and $10 toy pp or $25/pp. Payments to be accepted via Venmo and Cash – details TBD. Sign up via GroupMe link
11/9 – 2 events: Vagabond, West Charlotte. See GroupMe for the deets
Dasher on Q at Floater
!!F3 Waxhaw Happy Hour!! Tomorrow 11/7, 6:30pm, Queen’s South in Waxhaw
YHC took us out.
The trail run started as training for a 50K for me and a few other F3 men. It has become a regular Wednesday morning run ranging from 1 to 8 men. This morning we had 4.
warm-up
everyone have a head lamp as its pretty much required!
The Thang
Start at Nesbit park run to Walnut Creek trail head. Approximately just a little short of 4 miles. Return back to Nesbit Park close to 8 miles round trip.
Moleskin
I have had many people ask why we trail run? It’s dark and people fall and why would you want to do it. I look more forward to the trail run than my other posts during the week.
During the run you are pushing your self more than on just a long run. You have a destination you are pushing yourself to reach. You keep pushing even though you want to quit. The Adrenalin of being in the dark and the constant changing landscape keeps you very aware of your surroundings The accomplishment as you pass check points is rewarding. It’s never boring.
Running the hills and obstetrical works parts of your legs that you will not work in any other way. The first time you complete the Carolina Thread you will feel it in places you have not before.
We are adding this to the Waxhaw official schedule and encourage more people to come out of the comfort zone and try something different. The name is Morning Woods and we will plan on doing it every week Wednesday at 5AM until the last runner returns. If the trail becomes icy to the point its dangerous we may need to cancel a week. We have run it in cold and rain with out issues. If you are not up to near 8 miles other check points are available to turn and get a 5k or a 5 mile run.
Announcements
11/16 – F3 Waxhaw X-mas party at Lawson Clubhouse.
$15 and $10 toy per person OR $25 per person w/o toy
11/16 – Gladiator (Formerly Black diamond) 6:30 – 7:30. Will meet up Commitment for after for 2ndF at McD’s. Dasher on Q
Dasher on Q at Floater
TBD on Q at Clyent Dinner
Thursday F3 Waxhaw Happy Hour at Queen South
Happy Wednesday – Stay Positive – Work Hard – Make it Happen!
I prepared the workout yesterday and had 4 different sections to the workout written down on a 3×5 and during my pre-run I decided to change 2 of the 4 then ended up only completing 3 out of the 4 sections. More for next time.
DiCCS
Warm-up
Mosey around the parking lot. Don’t want to scare off Big Ten with too much running. I was surprised to see him this morning with him knowing I was Q’ing.
SSH x 20
Merkins x 15
MTC x 15
Calf Stretch
The Thang
Mosey to the middle school tables
Carolina Merkins x 20
Single Leg Lunge x 10 each leg
Incline Merkins x 20
Side Lunge x 10 each side
After each round run to the track and back
4 rounds Modify to 3 rounds
As Brat mentioned I almost pulled out an old flip chart workout from a couple years ago. I actually thought about it.
Mosey around to the tennis courts and grab a partner. I asked that everyone grab a partner of different speed then I look over and see Gerber and Wolverine together. What’s up with that?
P1 – Bench Burpee
P2 – Run to end of courts and back and flap jack
P1 – Bench Hop overs
P2 – Run to end of courts and back and flap jack
Total of 4 rounds
Start moseying back towards the parking lot and stopped at the center island with all the trees. What a grinder.
2 up on back, 5 merkins and 10 jump lunges. I believe there were about 10 trees
Once we got to the top a few of us did some mary.
On the other side heading down the hill we did 10 CDD and 5 jump squats.
Moleskin
The 3 (R’s) crushed it today. I’m sure a lot of us hope to be doing this stuff when we get up there. Some of are not that far away. Keep up the great inspiration.
I think Easy Button brought his first FNG today. Hope MsDoubtfire comes back for another round of pain. No matter what this will help him on the basketball court.
Big Ten made it all the way to COT. Shocker
Goodfella and Gerber went for their usual pre-run around campus.
The country club boys were out in full force today.
Posse, thank you for partnering up today and kicking buttholestoday. Surprised there wasn’t a picture of CDD or Carolina Merkins taken.
Some of these headlamps are getting fancy and brighter. I felt like a couple times today I was driving into traffic looking at a car with their bright lights on. Don’t remember who it was but someone had a light bar across their head.
Announcements
11/16 – F3 Waxhaw X-mas party at Lawson Clubhouse.
$15 and $10 toy per person OR $25 per person w/o toy
11/16 – Gladiator (Formerly Black diamond) 6:30 – 7:30. Will meet up Commitment for after for 2ndF at McD’s. Dasher on Q
Dasher on Q at Floater
TBD on Q at Clyent Dinner
Thursday F3 Waxhaw Happy Hour at Queen South
Thank you, Johnny Utah, for taking us out!
(missing 1 pax… let me know who and I’ll add later)
As Milli Vanilli so popularly lipsang in 1989 “Blame it on the rain!”, only 8 PAX showed up to Centurion. But you say… “it didn’t even rain?”… No, it didn’t but the rain from the prior night effectively ruined Halloween and left Trick-or-Treaters at home and not going house to house for handouts. This left Ickey, Champagne, Purple Haze and all the other regulars at home binging on Milky Ways, Red Vines, Nerds, and Whoppers and sucking down lollipops to wash it down. YHC should have just announced a coat drive, so Chelms would show… (and to upgrade my current winter gear).
But we had fun… it was cold… and we did not need to cuddle or burn leaves for warmth. Instead we ran up the Little Avenue hill to the shopping center, lined up and did side squat lunges, bear crawls and crab walks with lots of mumblechatter. Then we headed back to the deck for some backwards elevation, AB PT tests, and more mumblechatter. Finished off with the staple of a Tolkien Centurion Q, the Mongolian Dragon Flag. We did some other stuff, that mostly hurt our tummies… not from the aforementioned candy. Finito!
Had fun out there this morning. YHC has been delinquent in the bootcamp category for some time so it was nice to change it up from running LSD with Tuck, just to take an epic and disturbing STRAVA picture. Thanks Margo for asking me to Q!
#TAP
#WHOPUSHESWHO ~ JRR TOLKIEN
What a beautiful morning to work out in the Valley. Nine other guys started to assemble in a 50 degree Middle School parking lot to get some work done. Since my POS Q watch I purchased several years ago cannot tell time, I depended on 7 of the other 9 fellas to keep the time.
Stone Cold asked me if we needed gloves, and upon learning we’d be off campus, he asked about a headlamp. No to both questions my friend, and by the way, it was great to see him at a non-Ultimate workout.
Gave a solid disclaimer, and we left SCMS campus, out to 51. Davey Park was mentioned by some of the PAX, but oh contrare monfrare (sp?), we weren’t going there. Stopped at the light there to do some IWs.
Proceed SE? down 51 toward Arbo and stop at the next street on the right for some squats. It was about here that Slapper said he could easily mosey back home. Glad you stayed kid.
Keep going down to Raintree, and our recently neglected little business park down on the left. You know, the one with the dry cleaner, trucking company, Asian spa, financial planner, and psychic. Eclectic group.
Did some MCs prior to partnering up. Partner 1 would be running up the stairs down the second level path, back down the other side (watch out for that baby first step, it’s a doozy), switch out with Partner 2 who was doing the called exercises (R1 Merkins, R2 CDDs, R3 squats).
Did a little stomache to catch breaths, LBC x50, then repeato that partner work we just did. After those three rounds, get back down for some Rosalitas.
Mosey over to the wooded area at the base of the soccer field, find a picnic bench. Wait, no picnic benches?? Mercy, ok Omaha #1, go up to the field for some field work. Wait, this field that never dries is still wet?? Ok, Omaha #2, go back down to the street for more partner work up that street where the heroin addicts hang out. Warnings were given of the cars and the used needles on the street (Spackler), so we decided for yet another Omaha #3. For those counting at home, this was three Omahas in the matter of like four minutes. Might be an F3 record.
As things started to unravel, the PAX were all still behind me, and my mind was already thinking Raintree route, but Spackler cemented it (of course). We moseyed down to where Rounding Run comes into Raintree Drive, and stopped for some Peter Parkers. Another Omaha #4 to avoid a car, so let’s mosey down to Rising Meadow for some Freddy Murchisons #shoutout. Recover, and by my main timekeeper’s (Tulip) watch it was a little after 6am, and I thought we still had time for a triple nickel on Rising Meadow. Tried it with CDDs at top and squats at bottom, but called Omaha #5 and cut it to three times up and back.
Mosey up Rounding Run, take a richard on Woodfox and stop at the street on the left. Spack got down for what he thought was more Mary, nah son, get that ass up, we ain’t got time for that. Stop at each street light on right and left all the way up Woodfox and throughout the bus lot and give 10 merkins. Still time for one gasser down and back.
Done, word is bond yo.
Skine
OMG, some knuckleheads decide to take picnic tables away from a very serene area, and all hell breaks loose. I’d say that after the third Omaha, most leaders would get as nervous as a long tail cat in a room full of rocking chairs, but not this guy. No sir. Everything under control, STFU, and let’s keep rollin. Realities are, I really had no intention of touching that dark, dank, heinous place some call Raintree. Those hills are stitched into my brain. Some kids are scared of the thing in the closet, Freddy Kruger, Gloss’ car seats, IronHorse’s running shorts, but not me, I’m frightened of Raintree.
During Rosalitas, Spackler said that the exercise really hurt his vas deferens. I don’t know the full procedure of what actually happens at the “snip snip” doctor, but I didn’t think he still had one. Which led to Spack and Stone Cold having a convo about their respective doctor’s soothing conversation (during the procedure) about what they did on Friday nights, and if they were into cuddling after sex. They quickly surmised that they had the same doctor. Dumb luck that!
Smokey threw his hat at me when we were on like rep 35 of 50 on the LBCs. Truth is, I just really rock back and forth on LBCs. Could be core engaging or not, not really sure. I don’t think he liked them very much though.
Tulip was out front most of the time, and Jet Fuel and Leo were that steadying tide that raised all boats. See what I did there JF? Tide? Pun intended.
My fellow Mountaineer, Ironsides, is going down to the game at the upside down cockroach Williams-Bryce this weekend. As is Spackler who was calling for a crushing in the outset of the workout, then said it’d be a close one at the end. Raintree must’ve gotten to him. Pull em through Ironsides. “Today I Give My All for Appalachian State”
All in all a good morning, notwithstanding the audibles and entry into raintree. Death Valley is where I broke my F3 cherry (in a PAX of around 37 guys), and still holds a special place in my heart. #tear
Announcements
I may or may not have promoted the pre-Thanksgiving holiday party. Go out to Cairo and take a left.
Thanks to Stone Cold for a solid prayer.
2 showed up bright and early for the 3 mile pre-run. GPS appeared off but it was good catching up with Chin. A rounded out full dozen braved the warmer than it appeared temps and clanked their bells in the parking lot. We began promptly at 5:30 following a thorough disclaimer…Here’s what we did. Warmup consisting of: 20 Swings – IWx15 20 swings -Merkin Right x15IC 20 Swings- Merkin Left x15IC 20 Swings- 10 Clean EA 20 Swings -10 Snatch EA Partner UP Like Bells: FARMER CARRY WALK DOWN TO BENCHES LOWER LOT P2 -10 DIAMOND MERKIN CHASER P1 RUNS AROUND MEDIAN P2 IS ON BELLS R1 – SNATCHES / R2 – TRICEPS EXTENSION / R3- ALTERNATING SWINGS / R4 DIPS / R5 STEP UPS PLANK AND HOLLOW BODY HOLD WHEN DONE RACK-EM AND WALK TO HILL – RAISE EM HIGH SWITCH ARMS ETC DOUBLES ON THE HILL: P1 RUNS THE HILL W/10 MERKINS – P2 IS ON DOUBLE BELLS R1 DOUBLE SWINGS X2 R2 DOUBLE CLEANS X2 R3 DOUBLE SQUATS X2 R4 DOUBLE PRESSES MORE PLANK AND HOLLOW BODY HOLD – BRIDGE FARMER CARRY WALK BACK TO LAUNCH – P2 10 WIDEARM MERK CHASER ELBOW PLANK AND HOLLOW BODY HOLD TILL TIME RAN OUT MOLESKIN: It has been a few months since I’ve posted at Skunkworks but it appears the wheels have been in constant motion with all regulars out there slinging iron. Good to catch up with the guys and put in some solid work. We got after it from the onset with 100 two hands swings in the warm up with an assortment of other upper body exercises. Tested the grip a bit on the farmer walk and saw some guys pushing the pace running around the median. Double Bells was the icing on the cake and I for one was running low on fuel by the time Presses were called. Hope everyone had good time and felt like they got their money’s worth this morning. It was a near perfect day for a cool sweat. Thank you for the opportunity to lead – I’ll look forward to the next time. Take care. Fletch