Beaver had a blue-light escort to Q this morning’s Gumby. They were going to cart him off to the big house, but when they learned he was the Gumby Q, they let him off with just a light fine and stern talking to.
Anywho, here’s how the rest of the morning went…
The Thang:
Moleskin:
YHC raised the audio bar by going old school and bringing possibly the biggest “boombox” ever made. After setting up, YHC, of course, forgot to turn on the music until Tweetsie alerted that the music was in fact not playing. This is the second time in two Gumby Q’s where YHC forgot to turn on the music – a pattern may be developing.
After “course correcting” for the audio portion of the program, we began the workout with Qi gung forms and then practiced yoga / stretching to synchronize mind, body and spirit, and seek enlightenment.
As a public service announcement, on the way to the workout, YHC’s wallet was “enlightened” by learning that the speed limit on Fullwood has recently been changed to 35 MPH. Please be careful on Fullwood, unless you want your wallet to be “enlightened” as well. ?
Thanks everyone for the opportunity to lead!
Beaver
Announcements:
Next week Damn Gina’s VQ
March 9th is the Joe Davis Race for Recovery. Sign up. There’s a 5K and 10K, so you have no excuse. It supports a good cause and is one of the big “all F3” events of the year.
17 Pax came out for a nice rare dry morning to try out some new exercises at Wachtower. As I dug through the F3 Lexicon last night I had a few jump out at me: Bear-Muda Triangle, Alligator Merkins and Ascending Testicles. I texted the fearless Site Q Deadwood and told him my plan and he simply said “they will suck but do it and let the bitching commence.”
My biggest worry was trying to explain the exercises quick enough without too big of a break and tripping the “heart rate too low” alarms on all the expensive watches out there. But regardless if these are a hit or go over like a fart in church let’ go………
THE THANG
Disclaimer then count off 1,2 for your group the rest of the day
-SSH
-Imperial Walkers
-Merkins
-Low Slow Squats
Indian Runs in your group to next station, person in the back does a burpee before heading to front
1st Station: 1’s Bearmuda Triangle: burpee at 1st cone, bear crawl to next come and do 2 burpees, bear crawl to third come and do 3 burpees, bear crawl back to original cone
2’s Alligator Merkins to 1st cone then run to 2nd light pole and do 5 burpees and then run back, Rinse and repeat each exercise 3 times.
Mosey around Hickory Tavern for some wall sits while doing air presses and jabs.
Mosey up to Station #2 Ascending Testicles: Walk your feet up to 15 degrees and do 5 Merkins, walk your feet up to 45 degrees and do 5 Merkins/Derkins and then walk all the way until your testicles are touching the wall then walk it back out.
Group 2 runs across parking lot for 5 Master Splinters and then back. Rinse and Repeat 2 times each.
Mosey over to Target parking lot for Station 3: Partner runs to 2nd light pole with other partner holds plank. We substituted some Dana Abs in for the planks to complete our full body workout. 3 Rounds each and done.
MOLESKIN:
Everyone pushed hard today and I actually heard some encouragement out there from some of the Pax. Ascending Testicles was definitely a bad idea after our shoulders were smoked coming off Bear Muda Triangle. I almost face planted a couple of times when I was on the wall from my arms giving out. Other than that it was a great morning and I had a great time leading a great group of guys. It was fun to do a little research on some new exercises and roll it out to the Pax.
Announcements:
Weigh Loss competition has begun. Zin will bring the scales out whenever he posts for official weigh ins.
Tupperware on Q at Chiseled for tomorrow
14 PAX posted for a little pre-CFP National Title game tonight. Didn’t really see any Clemson or Bama gear present, the die-hards must have been resting up.
Q shows up 90 seconds before go time. Disclaimer given and off on the Mosey to the bus parking lot for some…
COP: Low Slow Squats, Merkins, Mountain Climbers, Planks, and I think that was it.
Mosey around back of school and to back parking lot.
5 Merkins at this island, 5 Jump Squats over at that island. Repeat with reps of 10, 15, 20, then 25 of each. Some Mary while we wait on the 6.
Mosey up to playground. 2 Pull-ups here, 2 burpees at the island over there. Repeat with reps of 4, 6, 8 then 10. Some Mary while we wait on the 6.
Mosey to wall for Peoples Chair. Lunge walk to curb and do 5 Romanian Dead Lifts each leg, Lunge walk back for peoples chair. Repeat for 10 and 15 reps of each.
Mosey back to launch for some Mary: Planks, Plank Jacks, Elbow Planks, etc.
Finished.
Moleskine:
Good work by all out there. I haven’t been at Matrix much in the last 6 months but always a steady crew. Squid had solid form. Good to see Witch Doctor out, it’s been too long. Snow Flake made his first post at Matrix in who knows how long. Taco Stand giving it all out effort. Purell out in front (duh), others doing things, but it’s late and I can’t recall the details.
Announcements: Look out for MECA doing “The Gremlin” CSAUP event on Jan 19. Gypsy has the details.
Thanks to Squid for the takeout.
-Alf
A bit of an impromptu morning, more focused on the q source discussion then preparing a weinke,,, so you run around thinking of what to do AND there are cars driving in every side lot. With recent events it is clear that we all need to focus on safety more and for some reason I could not steer of clear of traffic. Regardless,we finally landed on an area to burn out chest a bit while still bumping up the hear rate.
WU: 29 SSH, 30 MC’s, and something else
Mosey to the back of some lot, parking lines 2 forward 10 merkins 1 back 10 lbc’s, modify 3 forward 1 back. That was fun mosey to the front lot, partner up. Series of Wheel barrows, partner carries, partner runs meet in the middle with Burpees, Merkins, WW2 Situps, Bobby H’s, and Merkin Shredders. that was about 25 min. Mosey back to start. Stop and do some Bupees along the way while Damascus picks up our FNG’s jacket and finish with a quick round of American hammers. DONE
Moleskin: Dana yelled at me for creating a second man touch Monday, Frack would have loved it. Goodfella called me out for an Audible and lack of a weinke, stating I was copying Deadwood. Our FIRST and only FNG to Asylum held his own (welcome Swimmers- Swimmer in Highschool and a urologist (double meaning….Nice job Shop). Shop and Damasucs had a no quit attitude (still waiting on them to step up on the F3 Losers Channel), Smokey and Goodfella led the pax. Cotters to loafer and Dana is literally half the man he used to be (in a good way).
Best part of the workout was the Q Source after! Great discussion, we had 8 but not all the same pax. Lazyboy, Illiterate and Spicoli joined in for the discussion and it was awesome! looking forward to this years conversation. Check out next weeks topic by clicking on the link https://f3nation.com/2019/01/06/language-f-2/
Pre-Run: Thankful that HIPAA joined me for an easy 1.8 mile pre-run. Right on Woodfox, Right on Rounding Run, Left on Raintree, left on 51, Left on Strawberry Lane, and back to start. He shared that he went to High School with Drano at Charlotte Catholic and played baseball.
5:30 am rolled around and attendance looked good. I was told to get going; I think my new fancy watch is 2 minutes slow. #usererror. After a disclaimer, off we go. Do a lap in the parking lot, then a lap where we started with high knees and transitioned into butt kickers. Circle up for the…
Warm up:
13-IC SSH
13-IC Imperial Walkers
13-IC Windmill
13-IC Mountain Climbers – Slow
And we mosey down to the benches by the baseball fields for the…
Main Thang: This was stealing the 12 days of Christmas workout, but making it 13 days and count down. I wanted to use what we had in the AO, hence by the benches and rails.
13th Day-SSH
12th Day- Carolina Dry Docks
11th Day- Supine Pull-ups
10th Day- Flutter Kicks
9th Day- Dolly
8th Day- Heels to Heaven
7th Day-LBCs
6th Day- Dips
5th Day- Merkins
4th Day- Step Ups (each leg)
3rd Day- Jump Squats – a little noise from Goonie around here saying how I was a Runner (working on it) and why aren’t we running? Good question that was about to be answered.
2nd Day – 2 laps up the steps down the side and back. Most thought this was going to be burpees. Nope, finally some running. Somewhere on the 1st lap, I think we finally hit 1 mile.
1st Day-Burpee
On the way out, I had hoped to do an Indian Run up to 13, but it just didn’t work out. Okay, so we can still line up like we are in pre-school.
Announcements:
Joe Davis Run on March 9th. www.joedavisrun.com
Basecamp is looking for Qs. See Thunder Road for sign-ups.
After two and a half years, Goonie is stepping down as co-site Q and I’m stepping up. More on that below.
I didn’t get the name of who did the takeout, but it was appreciated.
Moleskin:
I believe that one year ago, I also had BaseCamp Q. We did some other variation of the 13 days after Christmas. I remember it being super cold and Adobe, Costanza, and a few others posting.
This year, I tried to keep things straight forward and put together a nice circuit. I can say that we enjoyed Benny’s 12 Days of Christmas at Peak 51 in December, so that was my inspiration. That said, last night I had the idea of visiting 13 sites and doing reps at each site, but I stuck with my original plan. Maybe, next year!
It was nice to see a good turn out today. I would love to say that it was to attend my Q, but the reality is that the weather was in the mid-40s in January. Further, the rest of the week is looking cold. Bundle up!
Everyone pushed hard and no real stragglers. I saw Damn Gina at Mountain Goat a few times last year and good to see him back. Adobe kicked off the year right by showing up. Drano (a former site Q), was back after a year away from BaseCamp. I reminded him that his M didn’t want to be married to someone out-of-shape. I ran with Beefeater last week at Donut Run and he was there. Good to meet some folks in person instead of just Slack/Twitter like Hopper, Leprechaun, etc. And always good to see some of the Peak 51 regulars like Smash and Mall Cop out there.
As far as the Co-Site Q change… In mid-November, I started to think about some of my goals for 2019:
• Take about 3 minutes off my 10k time for the Joe Davis run in March.
• Run BRR and hit my estimated time. I’m okay, with being 3 minutes slow on a leg as long as I make it up on another leg.
• Run a Half Marathon – either Rocktober Fest in October or Charlotte Half in November
• Run 750 miles on the year.
• Be disciplined in my training, but flexible enough not to get hurt.
• Help Others
The last one was important to me, but I didn’t exactly know what to do. About a week after that, I got a direct message from Goonie that after two and a half years he was looking to step down and that I might be a good fit. The wheels started spinning. Sure, I knew I had some upcoming Physical Therapy for some Hip Pain that I’ve experience and a nagging Hamstring. Thankfully, Goonie recommended someone and I went in. Turns out it is nothing serious, just some rehab is needed.
I saw Goonie at a donut run in December and he asked again. I was really thinking about it at this point, but did want to make sure that I could hit McHorsey some in the Summer Months. Thunder Road was good with this.
The final approval was the M. She did have initial questions about why I would do it considering that lately I’ve been hitting Blakeovery, so I tried to explain that I wanted to be there to help out the six. The other big puzzle piece was that there were Co-Site Qs. Hence, we can still go on vacation!
Approval Granted! So I said yes! And we decided that the transition would happen at my Q in January.
In August 2016, Mermaid had recommending starting at Basecamp; not Centurian around the corner. Goonie was the one to greet me at Basecamp. We had previously known each other from playing basketball at the Y and me hacking him as he threw up 3 point shots. I also want to give a big shout-out to Booyah who was co-site Q at the time. I can’t thank him enough for the number of times he hung back with me.
BaseCamp was where I started F3. I’m truly honored to be a co-site Q with Thunder Road. While I don’t know all the ways that I can help. I know that I want to help. You may not know the answer, but I hope that you ask the question.
3 PAX for a lovely stroll around the site grounds. Being up against a VQ was always going to be tough for numbers, so I appreciate the two that came out to push themselves. Nowhere to hide when the numbers are small. Not much to say either when you’re struggling for breath most of the time.
Thang: Fast run long way to the back of the school, about a mile. Squats and Merkins x15IC
To the steps-Suicide from there around the bus loop, stopping at 5 different locations. 10 Derkins on the wall and jump squats on the other side.
**Apparently Union County hates the Ozone Layer (no google research completed), as there was no reason, in 47 degree weather, that the busses need to be idling for over an hour from 5am-6:15. We almost passed out running past the fumes from these 20 busses for over 25 minutes. Not really but they smelled.
To the half wall near the High school-1 burpee to 2 get ups. Up to 5 and 10 total.
Back of HS, from one entrance to another. shoulder taps off wall and Mike Tysons. Start with 2, run to next entrance 4, up by 2’s to 20.
Mosey home, at path, every light alternate merkins and Dry Docks, Begin with 10 merkins, 12 dry docks, 14 merkins, etc. Up to 22 Meet up with the guys from Flash for COT
Moleskin: Everyone got in 5.35 miles, which means me since nobody else had a watch. Might have convinced Bottle Cap to sign up for an OCR and Easy Button to Q during the fun as well. Until next time. Announcements: see Flash backblast for details. New FNG Inspector Gadget
Stonehenge is perhaps the world’s most famous F3 monument. It was built in several stages: the first monument was an early henge monument, built about 6 years ago, and the unique post henge drinks circle was established in the late Frehleys Comet period about 2017 AD. In the early Haggis/Dolphin period many AOs were built nearby. But none as prestigious as Stonehenge.
Today, together with Davinci, Stonehenge forms the heart of SOBs Saturday painfests, with a unique concentration of flatulence and perspiration.
24 strapping fellows paid homage on this cool and breezy morning reminiscent of the English highlands.
But enough history, let’s talk caber tossin.
COP – short warmup with much mumblechatter and Q fails. SSH x 20, Squat x 15, Merkin x 15
Mosey down to almost corner of Bally commons and Bally Corp place. Partner up. Catch me if you can to the fitness trail just before bridge. .7 or so miles. Plank up to wait on the six.
Split up into two groups and head down to each set of pull ups bars for a Mini Murph. 5 sets of 10 pull-ups, 20 merkins and 30 squats. This def was a #crowdpleaser and a baseline of sorts to think about what you may need to work on this year. YHC needs to get some pull-ups in more often.
Return back to middle to regroup. Mosey up to bridge for some 11’s. Start at bridge with monkey humpers, run to second street lamp and do lunges.
Mosey down hill to parking lot and partner up again for final catch me if you can back home. .5 mile
With #tbq achieved we circled up for ye olde COT.
Moleskin: Markettimer had a well timed last min media push on slack that brought the pax out for the 6 year anniversary of SOBlands oldest workout. Wingman dug up the first BB and it was a “blast” from the past regaling the efforts of many prepping for snowruck.
Everyone put in a solid effort this first day of the new year. I wish you all the very best in 2019 and remain blessed to be part of this amazing brotherhood. Tks to the Stonehenge leadership for allowing me to lead.
Announcements: Joe Davis Race – March
So up front I have to apologize, I apparently hit start record at the end of my COT list and subsequently recorded 52 min of pocket time with my phone rather than the COT, so I am missing two pax names that showed up. That said, we had a blast yesterday morning and did a little less running than normal but sure got the hear rate up!
WU: Mosey over to the side school Typical WU. 20 something 15 some other things,, a little calf stretching and then mosey over to the buses for 10 jump squats every other bus 10 merkins every other bus back
The Thang: Simple circuit- 400 Meter run, 30 KB swings, 20 Over the shoulder toss, 400 meter run, 15 Merkin shredders, 20 alt dumbbell snatch and 15 burpees. 4 min on 2 min rest, 6 on 3 min rest, 8 min on 4 min rest with a last round of 10 min. Done
Moleskin: Resting feels weird in F3, we don’t do it a lot but this work out really works if you red line it during the “on” times and rest while off. I liked it, something a little different. IT also was a great opportunity to get to know some of the other pax on rest. I was working with Bernanke,,, great guy, really pushing himself and I was really surprised at the respect after his name and age, he does not look 51. The rest pushed themselves as as well and I was honored to lead these men today.
While waiting in the rain for the rest of the PAX, YHC made the call to go to the parking deck for the backup plan. At some point it has to stop raining in Charlotte, right? 6 PAX gathered in the deck to get to work.
Quick disclaimer given and a warm-up loop around the parking deck ensued, circled up for some warm-up:
15 SSH, 15 low slow squats, 15 mountain climbers
The Thang
1st 7s – bear crawl width of deck and do merkins, lungewalk back and do jump squats
2nd 7s – forward run the length of the garage and do heels to heaven, backwards run back and do Carolina dry dock
3rd 7s – start at far end of garage and run up stairs to landing for burpees, run back for LBCs
circle up for round of Mary called by each PAX (15 count each) – Freddie Mercury, Heels to Heaven, Alabama Elbows, JLo, Chippy Cross, Protractor
circle up for Ring of Fire (aka Abe Froman) – 137 merkins done by 6 PAX strong effort by all, especially to Long Haul for the win
one last minute of plank to end the workout
17 PAX agreed they were sick of the rain and hit the deck at #F3Cerberus. FAMRAP was considered, and then abandoned when @BobbySamuelson wasn’t present.
Thang
Moleskin
Hops originally had the Q but asked YHC a few weeks back if I could swap my Q the following week with him. A last minute cancelled trip turned my “no” into a “yes” and YHC was Q to the surprise of any who do not follow Twitter (mostly just Bratwurst).
After a soggy day at Devil’s Turn the day before (and rain just about every day prior), the decision was quickly made to head straight to the deck, to the disappointment of none. Well, except for maybe the Camp Gladiator folks who were hoping to have the deck to themselves. Luckily, they never left the bottom straightaway they made camp in so we had all the good stuff to ourselves. Who goes to a parking deck and doesn’t touch a ramp or a set of stairs? I’ll tell you who. But, I digress.
Came today intending to deliver a good ol’ Friday ass-kicking and hope that I did so. Bit of a Q-fail with the directions of what to do on the final set after finishing the stairs led to a lot of people running around in different places on the deck. Good reminder to self that clarity tops complexity every time.
Great mix of PAX, as always, at Cerberus with the usuals out front, the six getting stronger, and four of the toughest respects I know showing some true grit.
Listening to talk radio on the way home (after a great Week 1 of QSource at Panera following Cerberus), there was a gentleman talking about the futility of blessings left unspoken. So many of us have people in our lives (wives, children, siblings, F3 brothers, and so on) who we don’t tell enough, if at all, how much they mean to us and our lives. We assume that they know, and they might suspect, but why not speak it and tell them?
It hit home with me in that 15 minute drive that I couldn’t remember the last time I told my daughter that I am proud of her and how happy she makes me without some kind of impetus (e.g. after a great soccer game, good grades at school, helping her sister, etc.) I told her that afternoon, out of the blue, that I look forward to seeing her every day and that I know she is going to do incredible things with her life. The light in her eyes when I finished those few words is something I hope I never forget. Certainly not advocating for telling people things you don’t mean. But, leaving those things you do feel unsaid because you’re too busy (me), not entirely comfortable saying them (me), or some other excuse (me) seems crazy in retrospect.
As tends to happen with all moments of clarity, I’ll probably forget all this next week and need to be reminded of it again somewhere down the road (hopefully not too late). Nonetheless, I thought it worth writing down in case it inspires anyone else to have even one moment like I did with my daughter.
Announcements