We met and did some nice ab work in front of target and a few side straddle hops to get the blood flowing. Then the pax proceeded to the church to partner up for some reps. 100 merkins, 200 LVCs, & 400 flutters while partners were lapping the church. After the pax proceeded to the murder horn for some bear crawls, backwards runs, merkins, and burpees. Finally the group finished up on the wall at the bottom of the hill for some wall sits, balls to the wall and donkey kicks. Work out ended with a sprint up the hill.
18 Pax took on bagpipe this morning. We started with a nice little mozy over to the Ballantyne village parking garage. Upon arrival we circled up for some imperial walkers, merkins, peter parkers, and sweat angels. We then proceeded to the 2nd floor of the parking garage. We proceeded to sprint up to the top of the garage do 10 merkins and then mozied back to the line for 10 reps of this set. After the pax completed the set we moved on the the stairs. We proceeded to do 4 sets up and down the stairs adding an exercise on each set. Exercises done were supermans (10), dieing cockroach (10), heals to heaven (10), and LVCs (25). We finished up heading back over to the Vine for some reps with Sally (Merkins, Supermans, Squats). All others were at Swift doing intervals.
16 men showed up the day after Cinco De Mayo. The whiff of Tequila on the breath and a strong horn section powered by refried beans and hot sauce kept a cloud over the workout all morning. Wet wipes might be a good idea for some of you to bring to each post.
Gather up with 13 men, brief disclaimer, and then jog around the low parking lot. Pick up 3 late comers on the way back to COP.
COP
SSH, Low Slow Squats, Mountain climbers, low plank jacks, & high plank jacks.
Thing:
Mosey to the track and partner up. Speed and weight class don’t matter.
P1 – runs track. P2 – Exercises. Flap jack. Keep going until the team gets 200 Merkins, 200 Jump Squats, and 200 Flutter Kicks.
Mosey to the wall. Do some various wall sit exercises. Audible to lunge walk to avoid toxic burrito fumes. Back at the wall for some Balls to the Wall with a very slow Squid 10-count.
Back to track. P1 Planks, P2 runs track with stop halfway for 10 burpees. Flapjack and repeat for 3 rounds each.
Mary Suicides with basketball goals. 20 Dolly’s out there and 40 LBC’s at the start.
Mosey to launch, 10 burpees, 100 yard dash, and some box cutter mary.
Done.
Good partner assignments on the Q’s part ensured that most of the teams were fairly equal and finished the work in similar times.
I know you are thinking that O’Tanenbaum was one of the late ones, but you would be very wrong. He was there 5 minutes early and well before the Q. People can change. Squid didn’t think the workout was challenging enough so maintained most of his planks at 6″ or half way down. Tulip was cruising all morning. Gave Purell a run for his money on the 100 yard dash, at least for 50 yards, that’s when Purell dropped the hammer and took off. After a protest and further review, Purell was disqualified for running into Tulip’s line and mucking things up. Tulip pays out at 70-1. See Pop Tart with your winning ticket to request your winnings. Ocho Cinco Places and Squid takes the Show. Joker was way back. No wooly vest = No super power speed.
Thanks to Squid for the takeout!
-Alf
Some people don’t write Blackblasts anymore, but I think that completes your Q duties. This BB is for a workout that doesn’t have an AO, site Q or any real reason to exist, but we keep showing up. However, I am a regular at 2 of these AO’s (Tweet and Meat & Rum Runner).
Today we had 6 burly beasts, however 5 showed up at Calvary at the opposite end of the parking lot. I was hoping it was not a mean prank on the Q, because no one was near me in the lot. Thinking I saw a car at the other end, 0514 I ran over and grabbed the crew who were patiently waiting or just talking smack about the my tardiness.
The Thang
Once High Tide put away his arsenal of manly bells, we made sure everyone had a bag and made our way on a brief warm up lap back to my car.
We circled up and performed the following w/ Sandbag’s:
10 x Curls
10 x Squats
10 x Press
10 x High Pull
5x Burpees
10 x plank pulls (5 per side)
Grab bag and head to the field. Each exercise was performed with 10 or 15 moves per movement. Then run to Hot Box and 10 to 15 on the way back
Grab bag and head to playground
5 pull-ups / merkins
5 pull-ups / wide arm merkins
5 pull-ups / diamond merkins
Several rounds of mary with bag held above your head
20 x Flutter
20 x heels to heaven without heaven
15x chest presses
Before we leave the playground- repeato
5 pull-ups / merkins
5 pull-ups / wide arm merkins
5 pull-ups / diamond merkins
Head back to field, this time to the hill. Perform same exercises, this time up and down the hill
Head back to MY car
6 stations to finish off the workout
Final 4 mins of Mary
DONE
Announcements: Join me for the Savage Race May 18/ Also , I am still trying to find a few more for the GoRuck tough that starts on Friday night/Sat AM before the Savage…it will be fun!
Mole skinny:
Who’s on Q next??
Mosey around the back of the school around to the front of the high school and circle up.
Warm up
20 x SSH
20 x Imperial Walkers
10 x Merkins
15 x plank jacks
The Thang
Mosey over to High School gym entrance. At the gym entrance do 10 Mike Tysons, Run to Transporters Shed and complete 20 Donkey Kicks. Rinse and repeat x 5. (running uphill and up steps from transporters shed to the gym entrance was down right awful)
Grab a lifting rock from pile near transporters shed and squat against transporters shed and complete the following:
25 x curls. Then run to top of bus lot and do 10 jump squats and run back.
25 x curls. Then run to top of bus lot and do 10 jump squats and run back.
25 x overhead press. Then run to top of bus lot and do 10 jump squats and run back.
25 x overhead press. Then run to top of bus lot and do 10 jump squats and run back.
Mosey over to the driveway that leads from bus lot over towards the football stadium. Start at the post at the bottom of the driveway with 1 burpee and run to the post at the top and complete 6 merkins. Repeat with 2 burpees + 5 merkins….ect until you reach 6 burpees and 1 merkin.
Mosey to COT and there are 30 seconds left. 5 burpees each to finish. Thanks Wolverine, Hollywood, Bottlecap, Moneyball, Dana, Chicken Little, Dancing Bear and Gerber for joining me. Appreciate you guys allowing me to lead for an hour and hope you enjoyed it.
15 pax made the good decision to start the week with a post.
Parking lot circle sweeper run.
Circle up for 10 times each exercise: SSH, IW, HB, PP, PP, LIP, MT. In between 2 burpees OYO.
1/2 speed to park, 4 stops on way to do DM, WAM, M, HRM
To Soccer field for some foggy field work: Plank while get instructions for the Pyramid Ladder: same 4 exercises at each sideline. Start the other side. HTH, OSSU, JS, CDD 5,10,15,20,15,10,5 – MC when done
Run back, four stops: DM, WAM, M, HRM
Plank while wait
COT
Prayer Take out Thunder
As Boss Hogg said it best, birthdays and every day we get is better than the alternative. Amen brother!
Thanks for chance to lead jello and thunder. Have a great week gentlemen.
Workout title originates from a pain station on way to park. No one claimed the foul odor so we will go with dead animal in the bushes. My money is on spackler.
Good crowd this morning in the parking lot. Disclaimer given and off we go to the Charlotte Aquatics parking lot. I decided to have the warm-up here as it was related to Swimming. It was Mermaid who kept talking about his F3 workouts while our daughters swam that prompted me to come out in August 2016. He was also the one that cautioned me to start at Base Camp and not Centurion! Honored to be asked to Q now.
Warmup:
IW x 15
Hillbilly x 15 – the guys seemed surprised by this one. But, I’ve been at work outs where Mermaid has called this, so I thought they would know it. Oh well.
LSS x 15
Mountain Climber x 15
Superman X 15
Mosey down to the Credit Union for 7s on McMahon Drive.
7s – Jump Squats at the top and CDD at the bottom.
Mary led by Larenzo in the Credit Union parking lot, while waiting on the six.
Off we go to wave “Hi” to the Status of Mary and go to the circle of Benches. Directions were given, but realize now that it was still confusing
Main Event – Partner up for May Day Celebration (12 days of Christmas, but 5 exercises partnered) on Benches. P1 exercise. P2 run to far end of parking deck and back
100 Toe Taps/Air Presses
50 Step Up Left Leg
50 Step Up Right Leg
50 Derkins
100 Dips
After this fiasco, we headed to the parking deck and headed half way up to avoid cars.
Bear Crawl to the top
5 1 legged burpees on each side
Then run up another half way
Again 5 1 legged burpees on each side
Run back to launch site for some Mary…
Mary
Dolly
Rosalita
Heels to Heaven
American Hammer
Time!
COT:
Announcements:
Beer Mile Coming up
Beer Run
Crane Relay is July 26th – 27th. Sign-up on Slack.
Moleskin:
Per Wikipedia…The earliest known May celebrations appeared with the Floralia, festival of Flora, the Roman goddess of flowers, held from 27 April – 3 May during the Roman Republic era, and the Maiouma or Maiuma, a festival celebrating Dionysus and Aphrodite held every three years during the month of May.
I was looking for something that had 5 exercises in 12 days of Christmas repeat forma and a partner. The thought was good… The effort by the guys was great! But, it went sideways! Maybe, if I would have had less reps of each exercise or not have them run as far. Or maybe, if I would have just had partner stacks. So 5 exercises and move on when the team hits X reps.
Anyways, thanks for putting up with me and hope I get to Q here again, despite this! Centurian is a tough workout that is always moving.
As far as the workout, Lorenzo was out in front. Brushback and Chelms were quite the powerful pair. And other great work by Mermaid and Snuka always amazes me!
The FNG Sandi is Clay Sankey. He’s a Chiropractor in the area with a wife and young child. He heard about F3 from several clients. He had run an 70 Mile Ultra, hence the reward was a Girls name. He’ll thank me! Hope you come back.
Thank you for letting me lead!
In a hurry to get out of town. Pax list:
Fuse Box, Finch, Nails, Trojan, Legalized, Recalculating, Dough Boy, Das Boot, Gerber, Deadwood, Easy Button, DAncing Bear, Zinfandel, Foley, Dasher, Chainsaw, Overdraft, Halfback, Stubhub, Shake n Bake, Hooch, Moneyball
Warm-up:
Medium speed lap. 15 SSH, 4 merky merks (I just made that up, not a real name), Dugans, Calves, Old Mans
Thing:
Merkin Mile: 12 at mid-point, 12 at end, 12 at mid-point, 12 at top. 96 total
Mosey to stairs: 150 squats. Run up the steps, touch school 25 squats and return. Complete enough laps to equal 150 squats. 6 laps
Front of school for a modified Cooper. Partner up. Running opposite directions- 10 burpees individually, 9 individually, audible to shared work on 8. On your own on odds and shared on evens. We made it to 6.
5 minutes left. Back to circle for a little mary.
LBC, American Hammer, Pistol, Pistol, Q Jack, Done.
Moleskin: Heading out of town to look at houses. Backblast had to occur before we left. Floater rules convey to other sites when Floater site Qs lead.
Announcements: Shampoo Crew
Prayer: Dancing Bear
11 PAX crawled out of the #Fartsack to celebrate the Peak 51’s 5th anniversary.
Slim Fast Q:
COP:
Mosey over to the Bus Lot for COP
Burpess x 5
Merkins x 15
Low Slow Squat x 20
Plankorama
Mountain Climbers x 15
Triple Nickel:
Head over to the church parking lot for Mermaid’s favorite. LBC’s x 5 at the bottom and Merkins x 5 at the top.
Line up on at the parking space for some suicides, run up 1, 2, then 3 parking spaces, jog the rest of the lot. Repeato. First verse like the first but in reverse. We then did the same suicide pattern but backwards.
Geraldo Q
We moseyed back to the bus lot for a the variation on the MARSOC Short Card.
10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 8 Ct Bodybuilders
10 Cherry pickers (4-count)
10 Push-ups
10 Side Straddle Hops (or jumping jacks)
10 Back Extensions (“supermans”)
5 Freddie Mercurys
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
10 Burpees
10 Russian Twists
We then moved over to the wall for the People’s Chair AKA “The Semi Gloss” with two rounds of Air Presses x 50.
Still some time left, so we returned to the church parking like. Line up and AYG up the lot, jog back and repeato.
Mary:
Rosalita x 20, DONE.
Moleskinny:
Where did five years go? It doesn’t seem all that long ago that YHC was asked to Co-site Q a new moderate workout in Area 51 with Slim Fast. Peak 51 is more than and AO, and is like home to me. The loyal PAX the come out to the AO and are what makes it great, keep coming out fellas.
Kotters to former site Q Booyah who even got some extra credit with the Slim Fast 5K pre-run with Sensei, Slim Fast, and Tweetsie.
Good to see Flutie Flakes from NH visiting us again.
Sardine and Smokey were out front on the Triple Nickel #LarryBird.
Thanks to Slim Fast for taking us out.
Thanks to Sensei and Lois for the opportunity to lead and please sound off with any mumblechatter.
Announcements:
Blue Ridge Relay, contact Slim Fast if he hasn’t signed you up yet 🙂