Yeah, but not right next to each other. I thought that’s what you meant.
11 men gathered in a school parking lot this morning at the only AO I can think of where we never go off campus. I remember The Shore taking us through the trails in the back once, but that only works in the summer when it’s light. The hills of Horsey are too far away. And the campus is big and diverse. Anyway, here’s what transpired…
Yog down to the track. The temp dropped several noticeable degrees on the way into the valley. Interesting. Chin Music called for an early adjournment when he saw the glistening ice on the track, but we prevailed. Too bad Yeti wasn’t there to turn on the heater for the track and field. Line up abreast for a little back and forth warm up across the field.
Continue the warmup jog around the track, then up Grandmother Mountain to the sidewalk. The recent building expansion included a fence that makes it less fun to get up to the Blue Door, but we figured it out. Partner 1 runs up the sidewalk to the Blue Door while partner B does an exercise. Repeated with both partners doing HR Merkins, Jump Squats and Heels to Heaven. Next, over to the bleachers for more of the same (dips, derkins while a partner ran some stairs).
Assemble next to the playground in plank position (abreast). One PAX does AMRAP pullups (3 for me), then gets back in plank. Next guy up, so on and so forth. Dollywood left after this, at 5:50. I’m impressed that he got up to go to a workout for 20 mins.
Down to the track for the main event. AYG 400, then turn around and recover jog the full 400 again, stopping at each corner for 5/10/15 of an exercise. We did three AYG 400s – exercises were HR Merkins, Jump Squats and Heels to Heaven.
Line up abreast on the goal line in two groups. Group 1 sprints to the 30 yard line and back. Group 2 starts when the last of group 1 crosses the goal line. Continue for 4 turns to the 30, 3 turns to the 50, 1 (cut from 2 to save time) to the other 30 and 1 to the far goal line. Guys always think that sounds easy when I explain it. It’s a real gasser though. The rests are not long enough.
Back up to the start with the usual (back in the days when we hand-signed a waiver before the workout) jailbreak up the parking lot. Done.
Announcements – Joe Davis prices go up (maybe today)
Centurion: The Patriot Way
15 PAX for this week’s episode of Centurion.
“The Patriot Way” isn’t a new philosophy. With 16 consecutive winning seasons and less than 48 hours between the franchise and a 5th Super Bowl victory, it has come to define everything about the New England Patriots’ excellence in the 21st century. Many of these same ideologies and successes hold true for the Centurion franchise…. excellence, perseverance, and cheating scandals. Swiper was auditing reps left and right but its hard when youre out front the whole time!
The usual suspects committed to attending the workout and then didnt – Chelms and Udder… and a few of the usual suspects who did attend were crushing the workout and led the whole time… Lorax, Mermaid, Brilleux, and Swiper.
#Disclaimer
No FNGs. No suing. No modifying for comfort.
#WarmUp
Run a lap around Wells Fargo and back to the newly constructed fence around the picnic tables. No circle up… butt kicks, high knees, lateral shuffles, backwards run… and plank at the bottom of the deck.
Last part of the warm-up is the run the short ramps all the way to the top and plank.
#TheThang
Station #1: Top of Parking Deck
- Round 1:
- Stairway 1: Bobby Hurley’s x 20
- Middle Stairway: Burpees x 10
- Stairway 3: Bobby Hurley’s x 20
- Run down the stairs and repeat along the ground level and run back up Stairway 1 – mary waiting for the six.
- Round 2:
- Stairway 1: Donkey Kicks x 20
- Middle Stairway: Burpees x 10
- Stairway 3: Donkey Kicks x 20
- Run down the stairs and repeat along the ground level and run back up Stairway 1 – mary waiting for the six.
Line up against the far wall with 22 parking lines ahead. 1 Centurion Burpee at each line (aka flying squirrel) – run down middle stairs and plank.
Station #2: Bottom of the Deck
Stair Suicide Run with 15 BH’s at the bottom each time
- Level 2: Merkins x 30
- Level 3: Merkins x 20
- Level 4: Merkins x 10
- Run back up stairs and down the short ramps – form 5 groups of 3
Station #3: Grinder x 5 sets
- P1: Supine Pull-ups
- P2: C. Dry Docks
- P3: Runner/Timer
- Sit-ups: P1 counts, P2 max full sit up reps in 60 seconds
- Flapjack
Station #4: Bear Crawl/Lunge Walk/Bear Crawl
We got in our 1-minute of Elbow Plank for the Swole Challenge that started this morning – then ran out of time so only one section of Lunge Walk completed.
Overall, we logged 2+ miles but my watch got paused early on so mileage isnt accurate.
#CountORama / #NameORama
15 PAX & zero FNG
Announcements:
- Escargot is raising money to purchase and ship a storage building for a Nicaragua organization that he has partnered with – need about $30k and so far about 20% there. Reach out to him on Slack for the link and more information.
- Joe Davis Run – today is the last day for a $5 discount
- Per Mermaid, today was the best Centurion Q of the month – i take that honor very seriously. Reach out to Mermaid if you haven’t Q’d Centurion – its a great site with a bunch of really fast pax… and he will come to your site and make you wish you didn’t ask him, but lay down a workout to make everyone better!!
- Go Pats!
– Tagalong
Hydra #dryuary-end Campus Tour
12 Pax heeded the siren call of broken pavement and sub-freezing temperatures and embarked upon an epic journey of self-improvement this fine morning. A legally accurate disclaimer was given – you can sue whoever you want, you just won’t win. Neither F3, nor the elementary school, City of Charlotte, County of Mecklenburg, nor YHC is responsible for this foolishness. I am a trained professional, but not at this. Not even close….. Off we go.
Warmup half-lap.
COP
- SSH x 20
- LSS x 20
- HR Merkins x 20
- Mountain Climbers x 15
- IW x 11
Between Two Trees (as opposed to Between Two Ferns)
Partner up. Partner 1 does 20x incline merkins, 20x dips, and plank til partner returns.
Partner 2 runs to other set of benches and does 10x bench jumps
Flapjack
3 rounds.
Saunter to wall. Wall sit for instructions.
Quadruple Cuatro (?) from basketball court.
Do Four 4×4’s (From the Exicon:
Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat. Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise.)
Run to pullup bars and do 4 Pullups.
4 Rounds
Grand Finale:
Pair up.
Partner 1 does 10x jump squats and then 10x lunge walk while partner 2 bearcrawls. Partner 1 sprints to catch Partner 2 once called exercises are complete. Then Partner 2 does 10x jump squats and 10x lunger walks. Repeat until end of parking lot and back.
Partner 1 sprints to end of parking lot and back while Partner 2 does LBCs. Flapjack.
Partner 1 sprints to end of parking lot and back while Partner 2 does Flutter. Flapjack.
Mary
Fin.
Moleskin:
Total distance covered: 2.19 miles.
Dressed in all black this morning in the hopes that I could lose the Pax following me, but no luck. Their eyesight was too good.
Launch-time temperature was 57 degrees (in my garage). 28 degrees by the weather app on my phone. “Feels Like” temperature was around 2.
Around rep #16 of the LSS during warmups someone(s) (near the Gummy-Puddin Pop quadrant) tossed a small pebble in my general direction – intended as a distraction or perhaps they thought I got stuck in a loop. I salute the attempt to break my concentration, but, undeterred, we completed the full 20.
The “4×4” is the second exercise listed alphabetically in the Exicon. Somehow Gummy knew this. Likely from his prior, in-depth research for new workout moves. #lazyman’sresearch #cobains
Clover + Bearcrawl = wheelhouse. Luckily I was paired with him. Looked like a baby rhesus monkey scrambling after a grape that had fallen off a vendor’s cart. Impressive. Also owns highest heart rate record (HHRR) for Hydra, Base Camp and Anvil.
Bugeater has one of the best cadences in all of F3 Nation. Fortunately, he had a chance to exercise that muscle, calling Mary while we gathered the six after Between Two Trees. Smooth, even tones, but definitely doesn’t sound anything like numbers. Comforting, yet encouraging at the same time.
Sprockets sporting the Runstopper signature tights.
One-Eye and Queen quiet, efficient killers as usual. Also saw Lewinsky up front a few times.
Haven’t seen La-Z-Boy out to Hydra much. Good to have you, brother. Come to find out that La-Z-Boy was fresh off his VQ yesterday at Dromedary. Honored to have him out for the quick turnaround.
Mr. Magoo has quickly become a regular across a few different AOs in Area 51 since BOG brought him out to Base Camp a couple weeks ago. Pleased to have him at Hydra.
We were unable to avoid the amazingly overly-sensitive HVAC/generator/underground nuclear testing facility alarm (the purpose of which remains unclear). A brave CMS technician was on the scene. Again, unclear whether it was in response to the HVAC alarm.
P.s. – Happy #Dryuary 31st to those participating!
Announcements:
Joe Davis Run – March 9 – Sign up. https://joedavisrun.racesonline.com/ – There is even an option to sleep in for the cause. #noexcuses
F3 Boone – F3 Boone is in the process of launching. Official Launch date is March 23, but we are holding pre-launch workouts every Saturday morning at 6am before then. Details here: https://f3boone.wordpress.com/ and Twitter at @F3Boone.
This is absolutely Deadwood writing this….
Hey guys, it’s me….DW! As you all can assume already, I started planning this workout years ago. With such an awful site like old #87, nearly any PAX member can have success here…..
I had a goal of avoiding any and all Mary since my abs are already looking spectacular. My wife calls my stomach the most impressive thing on my entire body. I’m not sure what that means because it small and has zero definition. I hope she lets me in on the joke soon.
Anyways, I ended up running the PAX until they couldn’t breath any longer. While I have a wienke wrist thingy now I’ve actually just slipped in a mirror. Now when I’m out so far ahead of everyone I can sneak a look at myself and think “who’s that good looking guy in there?” Makes me giggle every time….
Time for the show. DiCCS reviewed.
THE THANG
Around a 3/4 mile mosey to the track at the school – circle up on ball court for Warmup:
- 30 SSH
- 15 Crab Cakes
- 5 Reg Merkins
- 5 Wide Merkins
- 5 Wider Merkins
- 5 Diamond Merkins
- 6” Plank
- Single leg toe Plank – Hold 10 seconds
- Flip Flop
Mosey to Bad Idea 7×7 – Subtract 1 each round
- Bottom – 7 Speed Skater (Each Leg)
- Top – 7 Merkins
Mosey to BBall Court – Side to Side 7’s – 1-6, 2-5, 3-4, etc with Merkins at both sides
Mosey to Dreamchasers – Burpee Every 5th Light pole
Run the Block – Audible Halfway down and back
- 5 Jump Squats
- 1 burpee
Timing running low, Mosey to Keith Jong Hill with 2 Splinter Masters at stop sign
MOLESKIN
Once I nearly lapped everyone I was forced to Mary by myself. Al Gore was my go to or when annoyed by loud breathing I would call an audible to show those that aren’t as fit at me, Deadwood, some mercy. As I said before it’s absolutely me still writing this.
A few nightlights was Rudy locating us in the gloom a few minutes after the start and joining us at our first warmup, well done bro!
At one point I asked Chainsaw if he wanted 10 count and he blurted out, “NO! I will still out run you Philip!” Classic father-son moment.
Gerber brought an FNG but didn’t circle back for his nephew much. FNGs counts were off a bit forcing him to be an overachiever but he hung strong. It’s just about time we get the Gerber Q….
Speaking of Qs, Airdrop continues to push hard and we need more stories from this guy. Constantly at the front and if I’m being honest me, Deadwood, the site Qs for the Floater put on a clinic on closing those ready for their VQ. Incredible stuff MB and Zin. See you in March Airdrop for your cherry pop!
Thanks to all 10 PAX that joined this morning! Welcome Depends, our FNG and temporary Briarcrestonite. Fresh college graduate turned sales rep for nursing homes, hence the nickname. Hope he joins again!
Thanks to MB for taking us out.
ANNOUNCEMENTS:
Dasher on Q tonight!
Deflated on Q tomorrow!
Popeye on Q Saturday!
Something else happening I’m sure I’m missing….
The LSD of Kettlebells
YHC has been running a little bit lately; well, a lot actually, by my standards. So, when the substi-Q call came, the question was “how can we use bells to mimic a steady-ish heart rate, similar to a long run, instead of the HIIT style that bells typically bring?” Behold, the answer…
The Thang
All veterans, so minimal disclosure – modify as needed, don’t hurt yourself, you’re your responsibility.
COP – no time for that; we have work to do! The first set of swings will get you into the swing of things just fine.
The Meatgrinder (SM) – choose a lighter bell and perform 100 of each exercise, in order.
- 100 one-hand swings
- 100 one-hand presses
- 100 goblet squats
- 100 snatches
- 100 lawnmower rows
- 100 teabag squats
- 100 merkins (no bell)
- 100 cleans
- 100 swings (pax choice of alternating, one-hand, or two-hand)
Done. Easy. (Not easy? Typing this BB in WordPress’ new template. Argh!)
COT
Announcements (shamelessly copied from Voodoo’s Skunkworks’ BB):
- Joe Davis Run – March 9th. A race that’s always been well-supported by F3 and FiA. 5k and 1 mile fun run options available. In honor of our brother, Rock Thrill’s brother Joe. Sign up here.
- Christina Latini Memorial 8k and 2 mile walk – March 30th. In memory of our brother, Olive’s daughter. Sign up here.
- Get Your Rear In Gear 5k – March 30th. Voodoo is friends with Joe Miller, who has been diagnosed with Colon Cancer. Feel free to join team Miller Time if you’d like to support. Sign up here.
- Craft Beer Half Marathon and 5 miler – March 30th. A few pax (Voodoo, Cheese Curd, High Tide) plan to run this race (not win it, just run it). Feel free to sign up if you like running and/or craft beer or just want something to train for during the cold winter months. Sign up here.
Naked Cold Shivering Moleskinne:
Well, it would have been cold, had we been naked, but properly layered, it wasn’t too bad out there. Polar Vortex? Pfftt…
Funky Cold called it correctly about 15 reps into the first set, “not gonna be much mumble chatter today (with all the counting), as I can’t do two things at once”. Aye, that is the downside to this weinke (or it could be an upside, in some circumstances). Despite the challenge, we persisted and even managed to mumble from time to time.
Fly-by from the 4 Spartan pax (Gypsy, Stone Cold, Orange Whip, and Full House). A brief set for them, with our heavier spare bells, knocking out 10 reps of each exercise down the list, and then off for more glorious running. Thanks for stopping by! (sorry, but we can’t return the courtesy, as that would violate our #0.0 policy)
Now that the die has been cast, we may run this one again from time to time. It felt pretty good for YHC, keeping the HR up at a reasonable level, without the usual spikes. Might try a 1/2 bell size heavier next time, or might not. (May also offer light, heavy, and moderate options next time, to allow pax to work on what best fits their needs: endurance/cardio, strength, or combination.)
Thanks for the fellowship this morning. Voodoo, rest up.
SYITG. Aye.
Luke Kuechly
In honor of Super Bowl week, YHC thought we’d get creative with the hills of Raintree. At 5:28, there were 7 vehicles in the parking lot with no man standing outside. Everyone was trying to experience that last little blast of heat from the car’s heater. At 5:29:30, the PAX emerged into a circle and then we launched at exactly 5:30. A very brief disclaimer was given as YHC was not expecting to see any FNGs at 23 degrees.
We circled in the parking lot for COP before venturing over to Rising Meadows Ln. YHC then gave the instructions that we’d be doing Merkins at the top of the hill and WWII sit-ups at the bottom. But how many of each would be determined by each man individually being challenged with football jersey number trivia. Guess the player’s jersey number correctly and the PAX would cut that number in half. Guess the player’s jersey number wrong and the PAX would do that same number of reps.
Stone Cold started us off strong but correctly answering Tom Brady (12) which resulted in 6 merkins at the top and 6 sit-ups at the bottom. The PAX would bounce between correct and incorrect answers for the next 5 rounds. And then we got to the finale — Luke Kuechly! An incorrect answer would be very costly to the group so the pressure was on. And the answer we received– 89!! That’s right, 89. As in Steve Smith. Oh brother did the PAX chime in disdain!
After finishing on a sour note there, the PAX headed back over to Strawberry Lane for some partner merkins before heading back to launch.
Moleskin:
I may now get Smokey a Luke Kuechly jersey for the big 5-0 birthday. Or wait until 59?? Today was a fun way to not think about how cold it was. Guys really seemed to embrace the jersey number challenge and they did far better on football numbers than baseball (back in the Fall). Puddin Pop is incredible with jersey numbers. You want that guy on your team for sports trivia!
Thanks to Smokey and Dollywood for the opportunity to lead. It gave me the opportunity to make sure that my feet stayed dry!
The Mail Delivered
posted on behalf of Mailman
QIC: Mailman
Pax: ThunderRoad, Lazy Boy, Cottonmouth, Clover, Smash, Bugeater, Jello, Boss Hog, Damn Gina, Mr. Magoo, Swift, Tagalong, Scratch and Win, Hannibal, FNG Rosco
Extra Credit: YHC and Jello for 1.84 miles at a nice 9.23 pace
In some comfortable 40 degree weather 16 men started the week off right.
Quick disclaimer that YHC was not a professional and it was only the second time Qing which some misunderstood as second time posting…
Off we went for a quick lap around the track and a little warm-up: Side Straddle Hops, Windmill, Merkins, Plank Jack and Peter Parkers.
The Thang: No Mercy Mile: Start at the middle of the track jog to turn 1, bear crawl to turn 2, jog to midpoint and 20 squats, jog to turn 3, lunge walk and jog to mid point 20 merkins and repeat. I was reminded that this was a moderate work-out by Scratch and Win and was convinced to do count the warm-up lap as lap 1.
Did some plank and other Mary while waited for the 6 to come in and then a 10 count by Jello.
Mosey up to the rock pile and grab a rock that you will be lifting and carrying. Partner-up and line-up in the parking lot. Partner 1 run to second hoop while partner 2 completes called exercises – Overhead Press, Tri Curls, Rows, Curls, LBC Return Rock and Grab some wall. 30 count Airpress.
Circle up for some Mary with a little help from PAX and continued reminders that this is a moderate workout…Flutter, Protractor, SnowAngel, Dolly and Rosalita
Moleskin: Had a few more show up with the moderate weather Monday morning. Great to see Boss Hog recent FNG bring out another FNG Rosco, welcome! All in all about 1.5 miles which YHC calls a moderate workout despite all the protests.
Grateful for all the help and support for YHCs second Q. Sign up for the Joe Davis Run and YHC took us out.
Feels Like The First Time
I feel honored that 12 Pax braved the low 20 degree temperatures at Dromedary (MRHS) this morning to help celebrate my “Virgin Q.” There was a lot of heavy breathing (mostly myself) and only one slight mishap (sorry Fiji… remember, you can’t sue me, F3 or the school district). Thanks to Krusty Asscrack and One Star for the “Virgin Q” T-shirt and toasty warm Dumbledore bath robe activewear (long story).
DiCCS – 2 cell phones, one CPR certified pax, warned of possible black ice (Fiji obviously wasn’t listening… I kid). Full disclaimer.
Warm Up:
Mosey to the outer edge of large parking lot for a quick 3/4 lap warm-up ending in the lower lot, circle around and begin.
15 Side Shuttle Hops in cadence (didn’t realize how hard it is to breathe and speak in cadence… experience several “voice cracks” and received some ribbing from the crowd). 15 Imperial Walkers in cadence, 15 Merkins on my down, 15 Mountain Climbers in cadence then stay in plank for leg over calf stretches.
The Thang:
William Wallace
Mosey to center of large parking lot and pair up with an opposite skill level partner. Even number of teams in each corner of parking lot. Pax in corner does Bobby Hurley’s while other partner runs to center of lot and does 1st exercise then runs back to corner and switches partner who then runs to center of lot and does 1st exercise Do each successive exercise the same way.
- 10 Burpees – each partner
- 10 Dry Docks – each partner
- 10 Plank Jacks – each partner
- 10 LBC’s – each partner
Merkin Shredder
Mosey to raised parking lot area. Two lines of Pax in plank side by side two rotations of hand slap merkins first rotation with right hand and next rotation with left (this sounds dirty).
Burpee Kicks 1-2-3
Mosey to covered area near track. Partner 1 does 5 Burpees on the concrete area and 20 donkey kicks on trash wall while partner 2 starts the 1-2-3 exercises. Rotate upon finishing each Burpee Kick combo.
- 100 Derkins as a team
- 100 Step Ups as a team
- 100 Dips as a team
Burpee Indian Run
Short mosey to track area. Two burpee Indian run laps around track followed by a Goodfella 10-count (thank goodness he obliged).
Bear Crawl Snake
Short mosey back to main parking lot. Two lines of Pax line up head to toe in plank position with room between. Pax in back weaves through Pax until he reaches the front of line. “Caboose Pax” follows suit and so on.
Circle Of Mary (also known as the “Goodfella Bailout”)
Goodfella takes the reigns for a whooped La-Z-Boy and returns the Pax to COT. Pax circles up and each calls out a core exercise. Time called. Goodfella took us out.
Moleskin:
To tell the truth my main goal this morning was to simply get through leading the workout without making a total fool of myself (many hours of sleep were lost fretting). The “real life” training I received from Posse and Moneyball at last Saturdays Q School was invaluable (I swear I was on time for Q school, I simply used the wrong entrance). In addition, Goodfella, One Star and Deadwood (we ran more than a mile… yay me!) were more than gracious providing me with unlimited pre-Q private message advice at all hours of the day and night leading up to my big event… thanks guys! Thanks to the other Pax as well for showing up, working hard and offering words of encouragement… much appreciated!
It was absolutely freezing out and I realize for the experienced guys it was probably excruciating having to meander through the workout with me stammering/huffing and puffing but I’m truly grateful that nobody really complained. Thanks again for the opportunity to lead. Until next time!
Announcements:
Posse reminded the Pax to sign up for the Joe Davis run in March with prices going up at the end of this month.
Where are Uwharrie Going?
From the cinemas, we ran to the Harris Teeter parking lot for all the jacks:
Side-Straddle hops
Seal jacks
Smurf jacks
Plank jacks
The Thang
We jogged across Rea Rd to the Uwharrie Bank baby deck.
Lower deck near enterance – 10 Carolina dry docks
Lower deck near steps – 10 ‘Merican pushups
Upper deck far wall – 10 donkey kicks
Upper deck near ramp – 10 jump squats
Repeat with one less repetition until 1 of each exercise.
Mary for the six – flutter, LBC and LB-twist
Wall Work
People chair with air press, overhead extension and bent over row
Bear/Derkins
Bear crawl across the deck to the wall for 5 derkins
Repeat until with one less repetition until 1 derkin
Exit the deck, calf raises at the light
Two runs up the big hill with 5 burpees at the bottom. Then in the cinema lot complete alternating sky humpers and curb dips until time.
Moleskine
Here’s the obligatory nod to the cold. Yes, it was. That said, we’ve faced more extreme temps and the deck provided shelter and a way to keep the heart pumping. (With all the laps we got more than a mile in the garage. Tagalong and Happy Meal got even more by lapping the group. Great push, you guys!)
We had a pretty quiet group today. Though we did learn Toolbag stole his safety vest from a client.
Check out Speed for Need for both:
Joe Davis Run
Sweet Tooth Run
If you haven’t signed up for the Swole Challenge, check out Slack and/or send a shout to General.