Ye Olde Moleskine & The Thang:
14 pax mustered for a cold but, thankfully, dry assault at the 3-headed hound known as Cerberus.
Good group this morning; some old and new faces to YHC. Hadn’t seen Uncle Leo since the Obama administration. Also hadn’t seen Boitano since we didn’t go to high school together.
Anyhoo, after a decent disclaimer that was drowned out by the loquacious Bananas and Bugeater – the pax launched and headed straight to the parking deck. Do we have a name for that, Transporter?
We made our way to the 3rd floor for COP:
H-R Merkin, Low Squat, IW x 20 IC
Slow Flutter x 15 IC
We did something else, but I’ve already forgotten.
Down to the lower level for some 7’s up the ramp – Jump squats & Burpees.
The short-armed Goodfella & Alf were out front along with long-armed Transporter. It is with a bit of dented, yet misplaced, pride, that YHC must report that Goodfella lapped me.
After that pain station, we left the friendly confines of the deck and headed over to the courtyard with the 30 x 15 foot green turf in the middle. Krusty & one other pax were going on about how comfortable it was on their hands, sixes, etc. when Goodfella informed them that every manner of over-pampered pet in south Charlotte relieves themselves on that turf. #kittylitter
We partnered up for 4 runs around one of the retail complexes that comprises the Waverly monstrosity. While P1 ran, P2 did the following, flapjacking each time: Double squat jump-ups (lest anyone waste the benefit of jump-up’s), Little Baby Haze’s (I think that’s what they’re called), CDD’s, Flutter Kicks/Protractor.
Must point out that Taco Stand was running very well on these – my man has made some serious progress in this F3 thing. T-claps, brother. Bugeater also dusted YHC a few times – good work. And Shop Dawg was getting after it, too…YHC was struggling but it’s good to have pax to chase — that’s how you get better.
Enough of that, now back to the parking deck for some extended Mary on the 4th level.
Called a number of things IC including but not limited to: Mahktar N’Djaiye, American Hammer, Knee Up, Flutter, Squat with extended hold. Pretty sure Lazyboy had the best form…. Scratch was sharing his edgy, off-color poetry as usual….he also powerfully took us out in COT. If I can even post at F3 when I have Snowflake’s seasoning, I will consider that a gift from God…because it is. T-claps to our WD for crushing it; and more importantly, for Q’ing Q-source afterward at Panera. 9 pax posted for that.
Thanks to Transporter and other site management for tapping YHC to Q. Solid AO, albeit with a great likelihood of being plunked by a vehicle outside the parking deck. It is a privilege and a joy to Q the pax. And great reminder at the end by Transporter to leave no man behind in a 2nd F and 3rd F sense. Men need to be reminded that the Father of Lies would like for them to struggle, to isolate themselves, and to think that no one cares. All are lies. Speak truth to your brothers.
Announcement:
Sign up for Joe Davis Race for Recovery – Saturday March 9, 2019
https://joedavisrun.racesonline.com
Men – the opposite of joy is not sadness, it’s hopelessness. There is Hope.
The Witch Doctor came back from a back injury and delivered a heavy beatdown for 14 dudes, including two FNGs.
The Witch always has trick up his sleeve (you should hear about his homeopathic vasectomy methods – it includes a lot of rubber bands)
The Thang
Run to CCS circle and warmup with SSH, Merkins and LSS
Run to neighborhood – 7s on the hill with jump squats and merkins
Run to gazebo. P1 runs to first light at cemetery, P2 does called workout (Step ups, dips, merkins and LBCs)
Run to grass hill on Cov. Church Ln. and do more 7s with full sit ups and burpees
Back to lot for some Mary and done!
Moleskine
Christmas wore a hand knit beanie his mom made for him. Serious props for that bold move. Can she make F3 ones for all of us?
Tackling Dummy made a return to Kevlar and came out of the gates like the starting Quarterback.
Horsehead, Pudding Pop and I did our best Monica Seles impersonations while considering FNG nicknames
Cage (R) and Big League Chew (R) continue to crush father time.
Harley, Tacking Dummy, Horsehead, Spencers (FNG) all have kids at Covenant Day and talked about the challenges of not having free school lunch and how annoying it is that the 75″ smart screens in the class aren’t “touch screens”.
Fault Line brought an FNG of his own (Head Banger) who pushed as hard as anyone out there.
Squid did all of the exercises perfectly, the sun came up this morning and water is wet.
Cottontail found a new business associate in Spencers – always trying to make a buck. 🙂
For some reason the PAX tag box isn’t working so here was the group: Puddin Pop, Cage, Big League Chew, Fault Line, Christmas, Cottontail, Squid, Horsehead, Tacking Dummy, Orange Whip, Witch Doctor (QIC), Harley, Head Banger (FNG), Spencers (FNG)
Nice work homos….Homo-Sapiens.
-Orange Whip (Ghost writer for Witch Doctor)
LBegan to look like it was going to be Haze, YHC, and Utah, who ran in, doing this workout. Flurry of vehicles arrived. PAX ready to go vs. standing in the 25 degrees of the morning. Purell rolled in on two wheels and missed the disclaimer. No problem for him, he Q’s about once a week.
Thang
Centurion 3/4 Merkin Mile
Right on Little. Right on McMahon. Right on 51. Right into campus. Right into Tartarus. Right up short decks to Level 4. 10 Merkins at each right turn. 100 Merkins.
COP
IW x 10 IC
MC x 10 IC
Plank Jack x 10 IC-Purple Haze complete these, without complaint.
Descend from Level 4 to ground. Stop in between Stairwell 1 and 2.
5×5: 5 LBC/5 Heels to Heaven/5 Plank Jack/5 Merkins/5 Burpees. Repeat
Quintuple Nickel
Start at ground level. Up Stairwell 1 to mid-point between Stairwell 1 and 2. 5x5. Run over to Stairwell 2. Descend to launch. 5x5. 5 repetitions
10 Jump Squat/10 Carolina Dry Docks. Alternate and repeat to wait for six.
Mosey to the mouth of Tartarus. Level 1 Entrance. AYG up long ramps to Level 4. 20 Donkey Kicks at right turns.
Mary at Level 4. Hold at 6 inches between exercises.
Flutter x 20 IC/Dolly x 20 IC/High Flutter x 20 IC. Right Leg out-10count/Swap-Left with 10 count. Right Leg to 90 degrees-10 count/Swap Left-10 count. Instructions given with legs at 6 inch hold.
Redemption Loop
Start at Level 4. 10 Jump Squats. Descend to ground. 5 Burpees. Clockwise around football field at AYG. 5 Burpees at scoreboard. 20 Merkins at Cougar entrance. Bear Crawl to crosswalk. AYG up short ramps to Level 4. People’s Chair to regroup. 10 Hand-Release Burpees OYO.
Mosey back to launch
COT
Figured on a smaller crew today with mid-20s temp. Not the case as 20 men arrived ready to crush a Friday morning at Centurion. Utah, Scabby, and Ickey ran in. Nice work men. Purell planned to arrive early and pre-run, but was sidetracked by one of his kiddos. He needs more than 45 to get his morning fix. Always fun to try and give chase. Well, fun and defeating at the same time. Have to remember, the way to get faster is to run with faster men. Lorax, Brilleaux, and Snuka chased hard. Yogi, Chelms, Scabby in the mix near the front as well. All pax pushed on this one.
YHC decided a long time ago that weather would not dictate F3 posts. The only exception is extremely hazardous conditions. Only once in almost 6 years has weather prevented a post. Icy conditions prevailed during a period when there was no 4WD vehicle in the garage.
Adverse weather conditions have proved to provide the most memorable F3 posts for YHC. Tough weather brings another level of sensory stimulation to the mix. Don’t let weather be an excuse to getting better. Smack it in the face while you are crushing your workout. Better for it.
Always an honor to lead the PAX through these workouts. Well done today men. Solid work to start the day. T-claps to Haze for doing the Plank Jacks, and, more importantly, for the takeout prayer.
Announcements
Fishing Hole workout on Thursdays at CCHS. Tough workout with an upper limit of 2 miles. Bunch older guys post it, but all are welcome. 0530-0615
Clothes collection for F3 Chimbote Mission Trip. These people need clothes and shoes. Chelms will post the desired donation items in the Comments below.
Joe Davis Run for Recovery 03/09/2019. All money to benefit Keystone Substance Abuse Services in Rock Hill, SC. The race is in Fort Mill, SC and has historically had very strong F3/FIA support. Please consider supporting. Run, Sleep in for the Cause, Sponsor. Check it out HERE
(War Eagle posting on behalf of Teddy)
10 men braved the cold weather and worked on their winter physique.
The Thang
Mosey around the movie theater lot to warm up the legs. Circle up for, 15 SSH, 16 IW, 15 Mrkn, 15 WM
Mosey to the speed bumps behind the Stonecrest Shopping Center for suicides. 10 merkins at starting line followed by 10 full sit ups at each speed bump. Repeat X6
Mosey to the St. Matthews parking lot and grab a lifting rock for 3 sets of 11’s. • 10 shoulder press with rock/1 burpee, 9 shoulder press with rock/2 burpee, etc… • 10 curls with rock/1 LBC, etc. • 10 triceps extension/1 squat with rock, etc.
Mosey to fountain in Stonecrest and partner up. Partner 1 – 10 merkin, 10 derkin, and 10 incline merkin – partner 2 runs around building – Switch and repeat X3 Mosey back to launch.
Moleskin
Thanks to the PAX for letting me lead this AM. Was a little sore and tired from the Thin Mint beat down the morning prior, so wanted to keep the mileage manageable and work on the ole physique. Plus, I always like to throw Paper Jam for a loop as he asserts that, “I’m a runner and we must be running”. Happy Meal and Yogi were killing it out of the gate and helped set the pace for the rest of us – Nice work guys! I found out quickly that the first set of 11’s with the rock, shoulder press and burpee, was a horrible idea. Q had to ask for a 10 count at the midway point as I was already gassed and did attempt to put the blame on Paper Jam. You can imagine what happened from there and I can always count on Mary Kay for letting me know it was a horrible idea – so the banter kicked off…So much so that I was having challenges maintaining the proper count. Lucky for me, War Eagle was close by keeping me in check with the count or maybe more accurately, adding his contribution to the banter. It was back to the cold weather but it didn’t seem to bother the PAX. Nice job all around!
Announcements
Joe Davis Run March 9th – sign up – https://f3southcharlotte.com/2019/01/01/preblast-2019-joe-davis-run-for-recovery/
DaVinci Anniversary on Saturday – Mic Check to take the Q – Happy Meal the Q at Stonehenge
MT’s 5 year anniversary Q at The Brave tomorrow
Prayer Requests Alabama Football
A strong quorum of 22 pax rolled out either to fulfill New Years resolutions, or they were lured under false pretenses that they’d be supporting YHC in his VQ. Either way, the environment was festive, largely because Cheese Curd offered to do a Flashdance performance when asked about his legwarmers (don’t tease me, bro!) Speaking of Curd, he won the Eskimo award by dressing more appropriately for a snowmobile tour than a bootcamp workout, but whatever. The boyz looked chilly, so off we ran…
Arrived at the turf unscathed (though we could’ve used nightvision goggles to navigate the bleachers), and searched in the dark for Surprise #1. It was at this point, 2mins into the workout that Gummy yelled out “the wheels are coming off, Sprockets!” (Thanks for the vote of confidence.) Then I located it… a rusty old football gauntlet last used by the OP Elementary PeeWee league of ’72. We singled up, gained some speed, lowered our shoulders and plowed through it like Chris Farley through a coffee table (or it least some of us did… the ones with pelotas).
Circle up!
Then I made more friends… 10 burpees OYO, followed by a pass through the rusty gauntlet and run back to plank
30 Rosalita
10 burpees OYO, followed by another pass through the widowmaker
Mosey down south across Rea to the corner of Windy Rush and something.
Plank it up for shoulder taps
Partner up… run the block. Upon encounter, Partner 1 does 15 big boy situps, Partner B planks on partner 1’s feet. Run back to start and flapjack.
Plank for hip touches (your OWN hips, Puddin’ Pop!)
Partner up… run the block. Upon encounter, Partner 1 does 15 derkins atop planking partner. Run back to start and flapjack.
Plankorama
Run to the church, grab a 20-rep rock, carry overhead to assigned line.
Lunge walk with rock across parking lot to the grass.
Lunge walk with rock back across parking lot
Run back to the Eastsiiiiide (motel) of the school and find some wall.
Return to start.
Moleskin:
Announcements:
With the coming of a new year, we have a number leadership changes/updates in SOB Land and Western Union County.
First, I would like to announce the formation of the WUC Transition Committee. After speaking with a number of people both in WUC as well as in SOB, we have identified 4 individuals (Posse, Goodfella, Bottlecap and Mad Dog) to form this committee. Their mission is to take the next step in the formation of WUC as an independent region. Over the next few months, they will be attending SOB Board Meetings as well as working behind the scenes to identify and form the inaugural WUC leadership structure and get a handle on the logistics of forming and running a region. It won’t be an easy job and I hope you join me in saying thank you to them for stepping up. Both they, and I, will be communicating more information as we make progress.
Additionally, I would like to welcome the incoming 2019 SOB Board consisting of Mighty Mite, War Eagle, Transporter, Toolbag, Frasier, Cheddar and Mario. Also, we have a new F3 Dads Q (Gumbo), a new 2F Q (Mighty Mite) and an additional 1F Q (One Niner). All of these guys have lots of great ideas and will be bringing their time and energy to help SOB improve and grow. Talk to these guys (or me) if you have ideas, concerns, etc about our region. We want, and need, to hear from you.
Finally, I would like to thank the outgoing 2018 SOB Board (Doc McStuffins, Fire Hazard, One Niner, Private Benjamin, Nard Dog and Market Timer) as well as all of you in the region for your past and future efforts whether it be Qing, Site Qing, EHing, or simply showing up and making an effort to help the man next to you leave a little better than he came.
Looking forward to a great 2019.
A fellow Pax decided he wanted to relive his college days and pull an all-nighter to see his man crush JT in concert. Zinfandel He sent me a text wondering if I would switch Q’s with him, I had the following week, of course, I will! With my new and improved weinke armband I started prepping. The entire goal of the co-op switch was to keep it under wraps from certain Briars and Crest Biglots residents who do not seem to show with yours truly is on Q, first surprise. I’m not sure if the cat got out of the bag or the entire neighborhood except Chicken Little (who killed it today) fartsacked do to the the beat down from young Tupperware the day before, the jury is still out. Let’s go!
The Thang:
14 Pax joined me for what be the launch of a few new exercises as well as some eye opening safety issues.
Disclaimer – Longer and more details than normal, this site is a bit dangerous. I mentioned sticking together crossing the street, paying special attention to cars, and always assume they are not going to stop, they fly! Needless to say the worst of the cars seemed to be on Bad Idea. Frankly after this morning, this site deemed more dangerous than Watchtower.
Lets Mosey:
We had two Fng’s (Trojan and Show Girl) and the traffic seemed to be at an all-time high so I took the mosey a little slower so we could stick together. We ran by Dream Chaser’s across the bridge to wait for six. We crossed the road and headed towards the basketball court, Recalculating’s eye would have lite up. I took a quick glance at Bad Idea on the way, I will see you in a few… Little did I know we would be dodging cars the entire time!
Warmup:
30 SSH IC
10 Crab Cakes IC- Get into the crab walk position and kick right leg out/up and left arm up at the same time, flap jack. Rubbermaid may have taken a spill on this one, the guy has no balance.
Merkins IC – 5 regular, 5 wide, 5 wider, 5 close, 6″ HOLD IT.
The fire hydrant – This burned bad. In a tabletop position, extend one leg straight back, raise the opposing knee about 3-4″ so that all the pressure is on the toes. Hold it. Flapjack
Failure to Launch- Hold Algore until I say jump, then right back into Algore. Rinse and repeat until jumping is impossible. BURN!!
BBall Court Suicide – 4x’s
Duck walk to half court, run back. Run to the other end and do two Merkin Wipes. A regular Merkin but while you’re down move your head and touch your nose to each hand.
11’s
1 Smurf Jack run to other side of court – 10 Alternating merkins (regular or wide or close) then 2/9, 3/8 etc
Bad Idea
Start at the intersection at the bottom, two Mexican jumping Bean at the top. These turned into jump squats.
One burpee at the bottom and increase by one burpee each time down.
Dana held strong with me, BC and Easy Button 2x’s up and down Bad Idea. Then he noticed a few lagging behind. He did a great job picking them up. We all arrived back at the AO at 5:16.26, not too bad.
Run hill 3x’s
Grab some wall for the six – This was my least favorite part of the morning.
Bottecap brushed off his exercise manual and pulled one out I haven’t done before. Head, shoulders, knees, and toes! Hated it, it burned…but it was great! Nice BC, we need more variation!
Six is in, time to head back, we had about 8-9 mins and were about 1/2 mile out. Will we make it back on time? On the run back, on my down do a burpee. We did about 4-5 of those and I checked the time…3.5 mins and we were still pretty far out. Straight mosey back.
I hear Doughboy on my heels (nice push), “Ummm Deadwood, we have like 2 mins.” Yes, I know sir. Run faster. Easy Button and myself arrived back near the bridge. The six was a good ways back, looked like a train coming!
We all crossed the street together and hustled across the next street… This is when the sandbaggers came out!! The main one I believe, was the only representative from B and C.
To all the sandbaggers that posted today and the ones that fartsacked, why not work harder during the entire workout? Going through the motions or modifying at will and then blowing everyone out in a sprint?? Getting up at 4:30 – 4;45 each morning should make you want to kill yourself when you post (not literally). #donewithsoapbox
We all arrived back at the AO at 5:16.26, not too bad. We hit just over 3 miles.
Done!
The Moleskine:
Welcome Trojan and Show Girl, we are glad to have you. From what I saw you both pushed hard today and never stopped, you may have been faster then some of our pax that post regularly.
I would go through and call you all out by name but no need, you all crushed it today. Zero complaints, not much chatter that I heard and everyone gave it 110% which is very refreshing to see.
After my last Q my goal was to introduce different exercises. I skimmed through all 27 pages of the Exicon and pulled a few pretty good ones. And as I type this, I am feeling the soreness set in!
With new exercises and crazy names comes a lot of demo’s. I felt like I had to “sale” each move to the pax. I chose exercises that were pretty easy to demo and explain.
We were completely safe from cars all morning then my weinke called for Bad Idea, for the new guys, Bad Idea is that long big A@# hill we ran up and down. We headed to the hill with about 20 mins to go. As usual, the pax were scattered along the route like ants and the cars just kept coming. Not too safe. In the future, it would be best to hit it first to minmize the risk of an accident.
The floater should require 100% usage of safety vests, lights are good but vest are much more effectrive. Today a few had them on and I could see them better than any of the guys coming at me with headlamps. Look for the Site Q’s to send out more info regarding this.
Announcements: Clyent Dinner @ 5:30 today – Cuthbertson Middle – Hollywood on Q.
The Gremlin race will be January 26th at UNCC. See slack or contact me.
Lots of pre-runners and mumblechatter out at Meathead today. When Header said he had to leave at 6am it meant we had to cram a lot into the first half hour…
THE THANG
SSH x 15
IW x 15
20 KB swings OYO
10 merkins in cadence
First round:
10 snatches, 10 goblets, 10 diamond merkins
20 upright rows, 20 tea bags, 20 wide arm merkins
30 OH press, 30 lunges, 30 narrow arm merkins
40 KB swings, 40 jump squats, 40 regular merkins
Second round:
10 KB swings, 10 jump squats, 10 regular merkins
20 OH press, 20 lunges, 20 narrow arm merkins
30 upright rows, 30 tea bags, 30 wide arm merkins
40 snatches, 40 goblets, 40 diamond merkins (ouch)
30 secs on 30 secs off
Swings, snatches, lawnmowers, clean and press, alt swings, one arm swings, cleans, bicep curls, tri extensions
Mary
YE OLDE NAKED MOLESKINE
Good crowd today in the cold. Got going early and got warm quick. Early slaughtering of High Tide over Alabama game, I also got stick for lack of clarity in exercise explanations, Header abused also due to early departure! Fireman Ed as chatty as trying to hang with Bananas talking over the Beats Pill Music
Thanks for allowing me to lead. Keep the new year resolutions up and drag some slackers out with you!
Bulldog
15 men received Toolbag’s message promising hurt at The Maul and decided to show anyway.
Thang
Moleskin
Running on fumes this morning in the mental department so we went with bread & butter (aka boring simple, but hard). Even the stats were bread & butter – some hills, about 2.5 miles, and a decent amount of upper and lower body work with some burpees (really no workout should be without burpees). Playground set took a little longer than expected and we had to ditch a little competition that was planned. Back in the bag for another time.
Toolbag received some flak this morning for his promise that YHC would hurt everyone today at The Maul. I heard, among other things, comparisons to a restaurant promising salmonella to its customers if they come for dinner. But, as men of F3 we know that the promise of hurt is more like a restaurant advertising the spiciest dish you’ve ever tasted. Regular men would be turned away. But not us. And, sure it may burn your esophagus and probably won’t taste too good — but you are damn sure going to be walking out of that restaurant with more hair on your chest. More importantly, you will walk out armed with the knowledge that if you could handle that hell-fire of a dish, you can handle just about anything else any other restaurant (or your M, or your mother-in-law) tries to throw your way.
All that to say, Toolbag is a subliminal marketing genius and 15 men showed up to get hurt and walk away stronger. Hopefully YHC delivered at least somewhat on that promise. Will be Qing at Bagpipe on Tuesday and Rebel Yell on Thursday. My goal will be to make it spicy and hurt you just enough, no matter your athletic abilities. I hope you’ll join me.
Strong crew of veteran and new, young and old, SOB/IL and A51 PAX all left it out there today as we chased Purell around and tried to catch him. Appreciate you guys and the opportunity to lead.
Announcements
6 men posted for WAMRAP this morning. One was a site FNG (Spare Parts) and now a life long convert. One claimed he only showed because he had an appliance failure that kept him from making it to Donut on time (Turkey Leg). This is generally unforgivable, but since he is in Boston Marathon Training season, I will let it go. One missed the launch but quickly found us in the parking deck, surprise, surprise! (O’T). One maintained impeccable form and performed the ever solid takeout at the end (Da’ Squids). And one thankfully didn’t bring the sandbags (Flipper)
The Thing. Doesn’t get much simpler than this.
Mosey to top of parking deck.
Run down that set of stairs and back up – 1 Sit Up
Run across deck and down the other set of stairs and back up – 1 Hand release burpee.
Repeat adding one rep of each exercise each round. At the half way point on time (around the 8th round) reverse it and count back down. If you hold a steady pace you should make it back down to 1 rep each.
Moleskine
It sucked. When finished we had 93 total flights so a little up-down extra credit got a few to 100+ flights of steps (20 steps per flight). I know I was at or near red line the whole time. Surely others felt similarly.
Always a good crowd at WAMRAP – Give it a try. It’s the worst/best workout of the week.
-Alf
Announcements – Hit one of the many Q Source opportunities. Up to 4 days a week!