8 PAX at The Brave did a quick U-turn and started with a nice Brave Mile(ish) sprint to start their Friday.
Thang
Moleskin
Madame Tussauds donned his new temporary name (Pink Unicorn) and new attire (pink, rainbow unicorn design shirt bearing the words “I Suck at Fantasy Football”). As a reward for his stunningly terrible 3-12 performance in FF this year, he will wear this shirt at his next 4 posts, including his Q on Thursday at The Arsenal. His counting during COP in whatever voice that is he uses during COP was made all the better with the addition of this shirt. Definitely worth posting with MT PU before he burns the thing.
Uncle Rico let us know that he will be moving back to Knoxville, TN over the next few weeks. Sad for us to see him go, but exciting times for him and his family ahead. More importantly, Brown Bag isn’t going anywhere. Seriously though, the way Uncle Rico has built Brown Bag up to where it is in CLT in under a year, along with the way he has immersed himself in F3 as well as the community, is nothing short of impressive and he will definitely be missed. F3 Knoxville doesn’t know how lucky it is.
Paper Jam did some very runner-like, borderline erotic, stretching both before we launched as well as while refusing to participate in COP with us. His running transformation is most definitely almost complete. He may, or may not, have uttered the words #FakeBrave at some point but that was just a moment of temporary insanity I am sure.
Woodson brought the beacon of hope hat to The Brave. Not sure if he washed it after Swift and I did my best stay as far in front of him as possible to avoid finding out. This was harder than it sounds, especially on the return Brave mile. Not sure how a guy who ran 2,500 miles this year can still do that many push-ups that quickly, but Woodson is fast and strong. Pretty sure that’s a recipe for trying an OCR race someday buddy.
Speaking of OCR, great seeing Buckeye back in the gloom after rehabbing the knees for some time. Pretty sure the knees, as well as Buckeye (and MT Pink Unicorn) didn’t appreciate the stair sprint at the end of the workout, but Buckeye crushed it anyway. Word has it his home re-construction is almost complete after the tree that took it out a couple months ago and he may finally get to move out of the hotel. Let us know what we can do to help when the time comes.
Wild Turkey grumbled a little at the initial call for The Brave Mile. Understandable. Bodies are cold, the mile is mostly uphill, and it’s a pretty damn cruel way to start a workout. Exactly why we did it and will probably continue to do so. Thanks to Tolkien and his evil mind for conceiving the darn thing. Turkey’s grumble was followed by an all-out effort up the long hill, so I assume he was just either psyching himself up or trying to psych us out. On another note, this was my 3rd Q this week and I am absolutely exhausted. Gives me an even greater appreciation for Wild Turkey as 2-3 Qs in a week is fairly standard for that guy.
One Niner was the only Brave Site Q present this morning with Tuck and Mario off on an island somewhere running some flat race. One Niner definitely seems to back post-injury as he is consistently in the Top 3 guys now at most boot camps. Also gets an A+ on the Site Q card for some solid pre-workout Tweet advertising as well as for coining the name #Broatmeal — now the official name of 2F at Panera following The Brave (0630 at Panera in Btyne). He also saved my ass by letting me use Find my iPhone on his phone to locate mine in the middle of Ballantyne Corporate Place, where it fell off when I drove away with it on the hood of my car.
Just another day at The Brave. Hope you all have a great weekend.
8 for a full body blast on the plush campus of Charlotte Christian.
Warm-up:
Brief disclaimer and mosey around the CC parking lot for COP: 15 xSSH IC, LSS x15 IC, Hillbillies x15 IC, mountain climber x15 IC, Peter Parker x15 IC, diamond merkins x15 IC, plankorama. Asked PAX if they were warm and response was ‘getting there’, which translated to 5 burpees OYO.
The Thang:
Mosey to football field and line up on the goal line. Suicides with 5 burpees at the goal line and 10 merkins at each 10 yard marker. Flutter to catch our breath.
Next line of work is 11s on the hill behind the end zone. Jump squats at the top with CDDs at the bottom. Dolly, LBC, J-lo’s afterwards.
Partner up with P1 going to the playground doing called exercise while P2 runs to the parking lot and back, flapjack 3x. Exercises were pull-ups, lunges, dips.
Just made it through 3 rounds thanks to the minute of extra credit the PAX put in.
Moleskin:
Great crew on a brisk morning. Apparently this was supposed to be an ultimate Frisbee day, sorry fellas, didn’t get the memo. On paper this didn’t sound as bad as it was but there was no complaining, just guys putting in solid work ahead of the weekend. Everybody logged just under 2.5 tough full body beatdown miles.
Thanks to Header for the takeout and to Laronda for the opportunity to lead these fine men on a TGIF morning.
18 men and one Shovel Flag posted for the Centurion. Temps were a balmy 32 degrees and no wind. A great morning before the massive onslaught of snow, ice, sleet, hail, lighting, fury, meteors, and general mayhem hits this weekend. Hopefully you loaded up on bread and milk on the way home. Some early chatter about temps and appropriate glove wear. Mermaid has 6 sets of gloves. The man’s hands stay clean, warm, and soft to the touch no matter what the conditions are outside. Personally I go with lightweight gloves below 50, heavy weight mechanics gloves below 35ish. Maybe some glove liners in the 20’s and full on ski gloves below 15.
Rapper’s Delight, with the metabolism of a 21 year old, kept it simple with just a light weight t-shirt and fingerless weight lifting gloves this morning. At the opposite end of the spectrum you had Chelms who had a sheet, blanket, comforter, footy pajamas, and possibly also an electric blanket. That’s what I am assuming, because he didn’t post.
5:29, light disclaimer, pretty much only veterans left this time of year. 5:30 mosey.
Run the ramps to the top of the deck for COP in Cadence.
The Thang:
Choose a partner. Size does not matter. Speed does not matter. Integrity matters!
Mosey to small lot behind stadium.
Round 1:
P1 – Max WWII Sit-ups while P2 Runs
P2 – Runs around stadium
Confirm your rep count with partner.
Flapjack.
Round 2:
Repeat Round 1, but the race is on. If runner returns before the other partner equals or beats his sit-ups then sitter-upper must complete 10 burpees. If Sitter-Upper meets or equals his previous count then runner does 10 burpees. Winning partner planks and watches the burpees with victorious glee.
Round 3:
Like Round 1, but with max merkins. WARNING: Don’t assume the rules are the same and sandbag your merkin effort!
Round 4:
(After a brief polling to gauge merkin effort, the target was set at 110 merkins.)
P1 – Must hit 110 total merkins between his first round and second efforts, prior to P2 returning from run. Failure to complete 110 Merkins in time = 10 Burpees. If completed P2 (runner) does 10 burpees.
Flapjack.
Winning partner planks and watches the burpees with victorious glee.
Now if you sandbagged the first round of Merkins the second round got that much harder. Integrity!
Plank up, instructions were to find another partner between here and the time we mosey to the parking deck.
Starting in center of lower level, both partners complete 10 Hand Release Burpees, run opposite directions and up stairs, meet in the middle-ish part of the top level for 10 Hand Slap Merkins.
Goal was 3 rounds. Didn’t make the final stair climb due to time, but did get in the 3rd round of Hand Release Burpees which there was much excitement about. Hand Release Burpees = Integrity
Mosey back to launch, with and extra climb of the stairs for good measure.
Done.
Moleskine.
I stole and slightly modified the Sit-Up races from Tolkien last week. A little friendly competition, even if it’s you vs. you maintains Integrity. Sometimes it’s easier to just mail it in, but you aren’t accelerating.
Strong work out there by all today. Guys run a lot faster out there when they know there is a burpee penalty on the line. Lorax was smoking it. Clearly not wanting to do Burpees. Mermaid knocked out 90 Merkins in round 1 and then wished his partner Checkpoint good luck, as he only had to complete 20 more to be victorious. Speaking of Checkpoint, he just got home from ~3 months in Annapolis (Fun Fact: I proposed to my wife there.) watching Maverick play football. Still a beast. Also good to see Flutie back from up north. This was basically summer temps for him.
The plus side of F3 Expansion to support more men is that I now have a few AO’s very close to my house. The downside is that I haven’t spent as much time with my west side brothers as I should. Will fix that for 2019. Thanks to Margo and Mermaid for the invite and hospitality. I look forward to my next opportunity. It sounded like there was some disappointed PAX when I didn’t show up with plates or sandbags.
Lastly, with less than 3 weeks until Christmas, spend a little time today thinking about how you can fill the wish list of a child or family who is less fortunate than you. If you need help in identifying a family reach out to some guys. I can help as well as our 3rd F Q, Snowflake and 3rd F Emeritus, Hops. Certainly others out there as well!
-Alf
Announcements – Dec 21 Centurion will either be a run or a Quality Control Check on Margo’s Christmas lights. Follow slack and look at the calendars for adjustments.
Prayers: Huggie Bear and Cooter both having significant surgery next week. Also prayers continued healing for Hannibal’s M who just had surgery on Tuesday.
So I sent a simple pre-tweet with a little kid chasing some toilet paper down a hill so he could achieve his ultimate goal…. Will come back to that
Proper Disclaimer given and off down hill Stop at the street 5 burpees, stop at the road, 10 Burpees
WU: 20SSH, 15 CC and something else can’t remember
The Thang: 5 Stations with Running half the lot as timer
Station 1- Worm Burners and Burpees
Station 2- Standing Reach with bar
Station 3 Smash balls
Station 4 KB Swing
Station 5 come back with the timer
Run back hit with a few more burpees and some Mary to finish on time
Moleskin: Chasing the paper, gear work is really up to you and you alone, you really can just “get by” if you want to and honestly I have had times I have struggled with that myself. Its why I strive to find someone that will challenge me and push me, and why I set mental goals for myself while I work out. So, as I have done these in the past, the first round you should really push your self hard and hit a number. Grab the biggest KB and see what you can do in the minute or so you have, 20,21 swings…. Great but next time set time around set a goal and beat that number, then the 3rd time even higher, chase that paper and set it so that your working your ass off. If your not gassed at the end of a gear work out, its your fault. The motivation has to come from you… And since your up at 5AM anyways you mite as well make it worth your time.
Notable mentions- REcalculating and Frack are real men- I am not I admit it- both wearing t shirts and frack didn’t even have gloves
Frack decided that doing summer saults over the plate was more effective then pushing it
All put in a solid effort and I am looking forward to seeing more plate working in a couple weeks at Chiseled
Moneyball is relentless with Back blasts!
It was fun to q today! Thanks for the invite MB
Announcements
Bible study Sunday mornings- DM Bottlecap for Details
Effe’s? party Tomorrow night for WUC
Bring Hoodies and pants to Bottlecap for Church on the street
16 PAX for a frigid RY Bootcamp. Will someone please donate a sweatshirt, hat and some gloves to Chunder.
#Disclaimer
Wear gloves.. we will be on the frozen pavement quite a bit. Chunder ignores.
#WarmUp
We start 30 seconds early to keep warm and run circles around the car waiting for Mr. Reliable aka The Toy Collector aka Escobar…. and he’s a no show so we Mosey on. Circling up and standing in place didnt seem like a great way to stay warm, so we aimlessly ran around and performed called out exercises…..
Then we circled up for some quick SSH, Carolina DD, Mountain Climbers, Merkins, and last, more Mt. Climbers
#TheThang
Station #1: Movie Theater Parking Lot (Grab a Partner)
Various plank positions in between each round – no rest
I was thankful that Doc was quick to mention this was a baby version of what Mary Kay did last week…. and then continued to complain about how this was sooo much easier than last week!
Station #2: The Fountain
Grab a different Partner, but only for purposes of splitting the group in half
Station #3: 1-Minute Max Reps
It was determined that everyone cheated in some capacity so no winner was declared. Everyone does 5 Burpees on their own.
Station #4: Balls to the Wall, Bear Crawl up grassy Hill, Crawl-Bear down, Back into Balls to the Wall
This was one of those ideas that sounded good while I sat on the couch and thought about what to do at the end of a workout. Bucky gave the group a fair warning that the grass would be flooded. Only 50% of the group listened and I was not one of them. I proceeded to step in ankle deep slushy water, then bear crawl up a frozen wet hill, and ultimately slid back down. Awful idea and a terrible way to end. Bad move all around.
Overall, we logged 2.25 miles and stayed fairly warm for 43 minutes of the workout.
#CountORama / #NameORama
16 PAX & zero FNG
Announcements:
– Tagalong
20 PAX for this week’s much anticipated (self provided feedback) episode of Bagpipe aka The Oatmeal Slayer…
#Disclaimer
We will be running with empty beer kegs. Be careful.
#WarmUp
Count off in 4’s and remember your number. Only 2/3 of the Pax remembered their number, obviously. Your number now assigns you to a team and each team has a keg that will stay with them for the remainder of the workout. Circle up in the COT parking lot, as running with steel drums before performing at least one set of SSH would not be advisable.
#TheThang
Station #1: OC Parking Lot (5 man Grinder)
Various plank positions in between each round – no rest
Station #2: The 4-Corner Fountain
Grab your Kegs and Burpee Indian run (Keg stays at the front of the line) to the fountain area… Kirby provides the following instructions and were off:
Out of Time
Burpee Indian Run back to COT 1 minute late and we are done.
Overall, we logged a few steps over 1.7 miles.
Another Keg workout, and another morning of botched instructions by the Q. Live and learn, but I believe everyone enjoyed the mix-up of our traditional Tuesday. My chest and shoulders are super sore as a good sign of muscle confusion.
War Eagle on Q next week!
#CountORama / #NameORama
20 PAX & zero FNG
Announcements:
– Tagalong
13 men assembled in an elementary school parking lot at 5:30 this morning. For such a cold morning, the pregame fellowship was impressive. Discussion topics included Hopper’s white tights, Semi’s prerun, my birthday festivities the night before, and Sprockets not riding a bike to the workout.
Sleepy rolled in right at 5:30 and off we went. Mosey to the back field (after another delay to gather Thunder Road), then warmup through varying exercises and methods to traverse the field. I appreciated Semi’s constant edification during the early part of the workout. Down the spooky trail which was quite dark this morning – I may have missed the turn. Then gather at the foot of the hill back there for the Triple Nickel.
Recover with a little Mary, then AYG down the road, bang a left then to that road at the stop sign where we usually do stuff. (Probably 800 yards total). Ugh. Recover again with a little Mary.
Muster at the intersection looking up towards Rea Rd. Modified suicides – up two road humps (10 monkey humpers), back one road hump (10 HR merkins). Continue up to Rea Rd. Recover there with some Mary. Yog over to the newer benches around the tree and partner up. Partner 1 runs around the track. Partner B does the exercise. We just did two rounds with derkins and dips, then finished off the time with a little more Mary, including Prairie Fire Mary which is a winter-only exercise for me because of where sweat would drip from.
Other commentary:
– Hopper stained his white tights with a loud blast during the first suicide. Mercy.
– One Eye and Sprockets were out front all morning, with Marge close behind.
– Every time I post with BOG, I tell people all day that I worked out with an Olympic silver medalist.
Announcements:
Sprockets has first full-length Q next week at Hawks Nest (Hawk’s Nest? Hawks’ Nest?) next week. Does Latin have a good sledding hill if we get 8 inches of snow on Monday?
Good work this morning, boys. I’ve been out sick for over a week; it was good to get back out there with the guys. Thanks for posting in the cold.
For Genesis, we took it back old school. No not Genesis 1:1 “In the beginning God created the heavens and the earth.” However, I did wear a fanny pack and those went out of style in the 80’s so we did go back pretty far for us…well at least for me #notamillennial #overripefruit
Any-who, this is what we did:
Moleskin:
Announcements:
Thank you guys for letting me lead you this morning. It was fun and I can only now move my arms without pain. I’ll be there again with you on Monday unless we are in #snowmageddon #needaccountability #heartbreaker?