Title says it all. I’m no sadist, but I do like making my Qs as difficult as is reasonably possible. Ignition has a rule- at least 4 miles. Oh, we got our 4 miles in alright.
Warm up:
.75 mile up school entry drive and back down long path to Transporter’s Office
SSH x 15
Jimmy Dugan, Calf Stretch (I didn’t do this well)
Merkins x 10 – Let’s get it started
The Thang:
Long path is exactly .25 from poles to poles. We did a Burpee Mile
Run up long path (.25 miles) do 12 burpees. Up and back 2x = 1 mile
Found BottleCap’s kryptonite – Diesel exhaust. Plan was to run bus lot hot laps with partners (thanks, Hollywood), but instead moseyed on over to the dual roundabouts
4 Laps at the Roundabouts that were part of the first AMRAP.
Top circle do 10 Dry Docks
Bottom circle do 10 Jump Squats
Mosey to High School parking lot
Burpee Snake (thanks, Thin Mint)
Island to island starting in near corner. 1 burpee at first island, run across for 2, back for 3, etc…until end of lot. Made it up to 10 burpees. Grand total for snake was 55. Upon quick East Tennessee math review, I realized 55 + 48 wasn’t exactly a round number. Quick- 2 more burpees. Shake n Bake seemed wrecked. He headed on home only to have another wreck along the way. Thankfully, it was a minor fender bender and he’s all good. At this point with all the incidents and injuries, he’s probably questioning moving to this side of the UC.
Mosey back towards long path. During this mosey, YHC felt both the calves go…again.
Quick audible to Foundation’s steps for some calf raises
10 straight/10 in/10 out
It was at this point our resident Lumberjack informed us he had a perma-sore at the base of his spine. Obviously our crew couldn’t let this slide. He attributed it to American Hammers and Flutters. Others in the group attributed it to “Axe Play”. Regardless, said Lumberjack took it upon himself to modify the 10s down to 5s for the second flight of steps. Nobody complained.
Mosey towards front of school. Middle School benches.
25 Dips in cadence
Wall sits
1 minute
20 LSS
Did this x2
Mosey back to COT to close it out with our friends from Flash.
4.11 miles, 105 burpees, Axe Play, and a pair Chundered calves for me later, we were done.
Moleskine:
Outside the “Axe Play” discussion on the steps, YHC really enjoyed Dancing Bear’s dialogue with Shake n Bake at the half-way point of the Burpee Mile. “I knew I shouldn’t have come out here. I told myself this was a bad idea as soon as I woke up.” You pushed it man. Really good work. Dasher killed it and also saved enough energy to handle form policing duties during the burpee snake. In fairness, my form went to pot around the 7th island. Half Back and BC out front…surprise, surprise. Feels like Easy Button just settles into a groove mid-pack and grinds it out. We tend to run together most Qs. You’re a good pacer- glad to have you. Shake was an Ignition first timer. I hope he won’t attribute the fender bender to me. The sore legs and body, yes.
Thanks to Hollywood and Half Back for letting me lead Ignition this morning. Last time I led, we ran too much. This time, I think we burpeed a bit too much. I’ll get it right next time.
And Thanks to Gatorcub for taking us out.
Announcements:
Effies – This Friday at 8pm at Briarcrest Clubhouse. Be early, BYOB, and BY Sense of Humor
Shampoocrew – See Dancing Bear
Huggy Bear- Keep him in your prayers. Brain surgery 12/11 to remove tumors that triggered seizure over Thanksgiving holiday
Jingle Jangle Beer Exchange – See Zinfandel for more details
SUMMARY
18 men from SOB (Ballantyne & UnionCo), Area51, and Metro converged upon Cerberus, the hottest free workout south of 485 within 1 mile distance on Fridays. As Transporter mentioned, this site will take any man from any region, and actually that’s the point, to bring men of all regions together. They’ll even let anyone Q there (as evidenced by YHC), so you should sign up to do just that… as the Nantan Alf mentioned by his math equation… “18 of you here, multiplied by 5 workouts you post at a week, divided by the the number of 2.0s you have, squared by the number of years your M has actually been happy with you in F3, equals you at least Qing 1 workout a month… do it.” Anyway… we covered ~3.5 miles at a quicker pace when we were moving, and mixed in some of the Mongol’s favorite exercises. Another morning of Fitness, Fellowship, and Faith.
THANG
MOLESKINE
Great work by everyone this morning. As you heard from COT, YHC had a lot on my mind this morning so leaving off the mumblechatter today. YHC saw everyone from the top of the pack, to the 6 pushing their limits, and their partners. YHC always appreciates a solid effort when Qing and tries to reciprocate when not the Q.
There’s something special about partner work, because (in the right setting) it allows you to lean on the strength of another brother. And regardless of a man’s size, strength, and speed, on good teams you actually cannot tell who is pushing who. Is it the faster man pushing the slower man to give a little extra effort? Or is it the slower man actually the one pushing the faster man, because he is sacrificing personal accomplishment in his 3rd F, and showing the faster man there is more than a 1st F workout.
Thank you men for hearing my testimony this morning, and what’s going on in my life right now. YHC will leave you all with this… it’s a “TED” Talk that YHC gave a few weeks ago about looking at yourself, and trying to find what you were meant to do… what your personal mission is. And this concept of WHO PUSHES WHO. It’s long, 20minutes, and if you watch it, YHC hopes that you will ask yourself these questions… Who would you push? Who would push you? Who Pushes Who?
(Around the 3:30 mark is where YHC is talking about all you and F3, without citing The Nation specifically.)
“TED” Talk Video Link >>>>> Tolkien’s “TED” Talk – WHO PUSHES WHO (20min)
ANNOUNCEMENTS
Thank you to the site Q’s for giving me the opportunity to lead. And grateful for you men for your support before, during, and after the workouts.
#WHOPUSHESWHO ~JRR Tolkien
15 men braved the winter like temps to post at Rebel Yell and get better. Before we got going it was accurately pointed out that Mic Check looked like a SWAT member with his black weight vest and Happy Meal looked like a robber with his bandana face mask. I really wish we could have had video of the two of them running put to “Yakety Sax” for a Benny Hill cops and robbers montage. A proper disclaimer was given and we were off. We slow moseyed out of the gate as the Briskatica Rafter clown car pulled up as we were launching. We jogged to the parking lot between HT and Target and got started. Here is what went down.
The Thing:
Warm up
SSH x 15
4 burpees OYO
IW x 15
4 burpees OYO
Mtn Climbers x 15
Peter Parkers x 15
At this point we began our first game of chicken with a curb cleaner going through the parking lot. It became obvious that we were in the area he needed to hit and he was not interested in waiting on us. Since we were warmed up enough YHC decided to blink and let him have his spot.
From here we headed down Rea and hung a left on Ballantyne Commons and into the office complex on the left. Everyone grab a lifting rock. Do called exercise, sprint to the boulders for 10 derkins and then bear crawl the parking area with a merkin at every line (10 lines). Called exercises were first round 20 curls, 2nd round 20 overhead presses and 3rd round 20 tricep lifts. During the first round a security guard drove near our area…I think that it was Happy Meal’s robber look that raised his suspicion. Mary Kay graciously volunteered to skip the bear crawl/merkins to move the lifting rocks so that they were not in the road for the security guard. Thanks for taking one for the team MK.
Next we moseyed over to Uncle Rico Land for some parking deck work. YHC called 7’s starting with 6 Carolina Dry docks at the bottom, up the stairs, 1 burpee at the top and down the side street. We finished with 1 CDD at the bottom and 6 burpees at the top. The first finishers led some Mary waiting for the 6. We had time for a couple of rounds of Mary and then time to head back to launch.
While heading back to launch YHC overheard Grammatica say that he did Monkey Humpers for the first time at another post. He said that he really enjoyed them and felt like they were effective at working often overlooked muscles. Either that or he said they were the dumbest, most awkward looking exercise ever. Regardless we had 1 minute to kill at launch and filled it with Monkey Humpers in honor of Grammatica.
During Name O Rama and Announcements our curb cleaner friend returned, even though we were at the total opposite end of the shopping center. Again, he had no intention of waiting for us to finish so my recording of names and announcements is overtaken with machine noises. Very stalker like tendancies. Maybe we should have extended an olive branch and invited him to join us for burpees and merkins.
Awseome work by all this morning. Thanks to the first finishers for leading plank and Mary. Always a pleasure to get out early in the gloom and lead such a great group.
Announcements:
12 men and 2 2.0s Did some work this morning. Here’s how it went:
Warm-up:
Light Mosey to Nesbit circle and back to parking lot
15 SSH
15 LSS
15 IW
15 Mtn Climbers
The Thang:
Deconstructed Burpees with Partner Run
Partner 1 runs down to circle
Partner 2 does exercise until P1 returns
Found some dry grass. Yes, we went on grass.
Jack Webb
Attempted Ab Webb with American Hammers and Flutters – Made it to 7 and called it off
Leg Webb – Squats and Speed Skaters. It was at this point Rusty Rudy unleashed a fart worthy of the finest handsome cab Clydesdales in NYC. Fart had staying power. Density. Was blamed on a food truck. Had more of an Assad flare in my opinion. Quickly wrapped those up and headed to midfield
Mosey to midfield
Busted Starfish
3 Burpees in the middle
Jump Squats on ends with Dry Docks other ends x10 of each exercise. Do exercise and return to middle
Road to Portland
Thanks for this little nugget, Hooch. 50% up long side of soccer field, 75% short side, AYG down long side. Dog it back to start. Did this x2. On 3rd one, we ran backwards on short sides
Back to parking lot
Freddy Mercury and 1 minute of plank
Moleskine
Thanks for allowing me to Q, Mad Dog. I haven’t been out to Commitment in a long while. Easy to see why it’s called Commitment…you really gotta want to be there. Guys got out what they put in today. Lots of laughing, and a limited amount of running (had to modify to make it 2.0 friendly). My 2.0 Parker came out. He was named Spiderman by the Gas Man. Rudy redeemed himself with that move and Parker seemed to like it. Maybe Dana will get so lucky at Effies…maybe. Had to intervene a bit during this portion as Bread Bowl thought the “Budweiser” was a good name for him. His technique is a bit raw (saw Fuse giving him tips at one point), but he’ll get there. Like his old man, he did seem to like the running portions.
Respect to Doughboy and Goodfella as well as the guys who ran the 5ks with their daughters after the F3 Christmas party. At one point during the planks at the end, Doughboy got close enough for Goodfella to smell the bourbon in the sweat. Would still have taken that aroma over Rudy’s Sarin any day of the week! Happy to help get the detox party started for both of you! Forgot Southern Belle at the end of Name-O-Rama. Wasn’t intentional, though I think Hooch’s yesterday probably was. National Title SEC Championship game on tonight. Good luck, SB.
Announcements
Keep Huggy Bear in your prayers. Goodfella seeking additional information about possible medical condition
Effie’s next Friday night at 8 at Briarcrest. Yes, it is a real thing. Yes, you should come
Thanks for taking us out Dough Boy
POSTED BY MERMAID ON BEHALF OF MAILMAN
Cars kept on rolling into the lot as the start time approached. Big morning for our Q, Mailman. He told YHC he dreamed that he had slept through the workout and totally missed his VQ. Probably not the first time a VQ’er had that dream. Alas, he was present and ready, having practiced cadence count with his wife, who gave him the seal of approval, or at least did not make fun of him. Proper disclaimer given to the PAX and off we went.
Thang
Warm up mosey: Left on Little, Left on Walsh, Left into campus thoroughfare on south side of Tartarus (parking deck). Continue to level 1. Circle Up.
COP
Tartarus Repeats
Mary to regroup. Another round of People’s Chair (Wall Sit). Exit Tartarus.
Plank-o-rama: Elbows/RLH/LLH/Right Arm Out/Swap Left/High Plank/Low Plank/Alt Leg Raise x 12 IC
Serpentine Tartarus Run
AYG up Stairwell 1 to Level 4. Over to Stairwell 2 and down to ground. Over to Stairwell 3 up to Level 4. AYG over to Stairwell 1 and descend to ground level.
Mosey back to launch lot.
6 Minutes of Mary Heels to Heaven x 15 IC/High Flutter x 15 IC/LBC x 15 IC/Freddie Mercury x 20 IC/One Legged Dolly x 15 IC each leg
COT
Moleskin
Mailman was asked for Moleskin info, but did not respond in time for this post. Your moleskin is provided by Mermaid.
A few weeks back, YHC put Mailman on the spot when Margo was asking for people to Q at Centurion. It went something like this:
Mermaid: “Mailman, you Q yet?”
Mailman: “No, not yet.”
Mermaid: “Dude, you are ready, time to step up.”
Mailman: “What day do you need me?”
Simple as that. Mailman got pushed, ever so slightly, and stepped up to lead. This is part of what we do and, in essence, is the F3 Credo: Leave no man behind, but leave no man where you found him.
Mailman is now a workout Q. A participant leader in F3.
He spent some time reading through the 1st workout docs from F3nation.com, practiced his cadence count, put together a plan, and did a dry run of his plan. He was prepared and it clearly showed in all facets. So, well done Mailman, T-Claps for stepping up and leading. YHC looks forward to your next Q.
This is what we do and we need to be diligent in continuing to do it. Look around you and encourage those newer guys to lead, whether it be a workout or a service project.
#Kotters to Rapper’s Delight. Home now from serving the USA. T-claps for your service. See you next week. Make sure you bring Drago and tell him to leave his headphones at home.
#Kotters to Madame, Mighty Might, and Commish. Great to have you guys join us at Centurion today. No mistaking MT’s truck pulling into the launch lot.
Fault starts noted for Chelms and Runstopper. They both worked hard. Solid effort men.
Hops was pumped about his Sages winning the state championship. Rightfully so.
Clover was dressed for some cold weather. Color-coordinated as well. Several others went by previous night’s forecast and appeared overdressed for the low 50s we had this morning. Twice as warm as the past few days.
Brilleaux was in strong form as usual. Pushing on the pace.
Margo brought and then subsequently forgot the shovel flag. YHC grabbed it. Maybe a subtle way of saying, “I have been the keeper of the shovel flag for long enough, your turn?” I’ll hang on to it and cart it to and fro. May be the last one in all of A51. Hops, we have any others?
Well done today men. Thanks for coming out and supporting the Mailman VQ.
YHC took us out.
Announcements
SOB Christmas party tonight.
A51 Christmas party tomorrow night at Seaboard in Matthews.
Be careful with the driving if you are attending.
Need some Q’s at Centurion. Want to step and lead? Just let myself or Margo know: f3mermaid@yahoo.com or ptharbin@gmail.com
Editor’s note: Lois posting on behalf of Sensei.
My thermometer said 25 at 5am, and since I was Q at Sparta I kinda had to get up and go. I wasn’t sure how many other guys would show up, but at 5:15 there were 11 folks with just as questionable judgment as myself in the Matthews Elementary parking lot. The plan was simple: When it’s really cold, the best way to stay warm is to run, and keep running. Since Sparta is a running workout, the Weinke took care of itself.
We launched out from MES and ran the Labor Day Kiwanis 5K course (AKA the Peak 51 pre-run route).
Once we got back to Trade St. via Charles, we looped back around to Ames, hung a right on John St. and ran up to Christ Covenant Church.
We were still good on time so we cut through the church parking lot over to Fullwood, ran down to Trade St. took a left and headed back to the launch point.
It was 6:07, so rather than stand around we ran a couple of laps around First Baptist church for the remaining time.
By 6:15 we stopped and had 6 miles in. Not a bad days’ work.
We stopped along the route to do squats, feet shuffle, or whatever guys do to stay warm to wait on the 6. Though, this was a strong crowd so we did not have to wait much at all.
Chilly Skin:
Most of us got in 2 laps around the church at the end, but Stone Cold got in 3. Strong work, sir.
Supposedly The Mouth was there. It sounded like him, but The Mouth is usually a warm weather creature; it was December and it was hard to tell with the balaclava covering all but his eyes. Seriously, thanks for coming out. See you again in… June???
You know it’s cold when Strange Brew is wearing a shirt.
Sparta is a great workout. I think this is only the 2nd time I have not attended Peak 51 in my 4+ years of F3.
Gypsy, a Sparta regular was Q for Peak today. Since we share a launch point we may do some additional Q swapping in the future.
You can’t go wrong posting to either workout. Great folks all around.
Thanks for the opportunity to lead and run with the Sparta crowd.
4 men showed up for the 5:00 pre-run. It was decided that the flat route would be the choice of the day. One Man did some laps around the lot at 5:15.
Meet back at 5:30 for the main event. One man leaves and 3 men arrive.
Pull the sandbags from YHC’s truck, mighty’s car and One-Niner’s SUV and get moving.
Head over to the playground for a warm-up.
25 x SSH IC
10 x Windmills IC
5 x sandbag burpees IC
Head over to the monkey bars for three rounds of exercises with a lap in between.
round 1.
10 Pull-ups
20 Bent over rows with sandbags
1 lap
Round 2.
10 pull-ups
20 curls with sandbags
1 lap
round 3.
10 pullups
20 overhead tricep extensions with sandbags (bags to heavy someone will die, audible to big boy dips)
1 lap
Head over to the 3 concrete benches for sandbag step-ups. 10 per leg.
5 more IC sandbag burpees
20 bench squats over the concrete benches
Mosey over to the big flat icy area in the playground and get in one row. Toss your sandbag using your whole body to get an explosive throw. Rotate sandbags on YHC’s call.
Sandbag pulls with Bear Crawls. Same M.O. as above.
Grab your sandbag and mosey over to the batting cage and dump them in a pile. Head down to the bottom of the hill and complete a set of 7’s. Burpees at the bottom and Squats at the top.
Complete 20 IC dips on the bleachers while the 6 finishes up
Head over to the sandbag pile grab your sack and head to the walls at the launch point. Pile the bags up and get in a row for People’s chair. Send all the sandbags down to one end then send them back.
Head to the launch point just in time for 5 more IC sandbag burpees.
Moleskin.
There was a lot of bitching today…. You know you don’t have to use sandbags, its cold, my fingers are numb, I don’t like heavy things, no you get the whale dick, blah, blah, blah.
We had plenty of sandbags (thanks One-Niner and Mighty for bringing yours out) although Ringer had to use my home made innertube sandbag (aka the whale dick). I think deep down he liked this as he was exempted from the overhead press in the burpees.
Cheddar got there for the pre-run ready for some hills…. we disappointed him and took our sorry asses to the easy flat route. Sorry Ched, next time for sure.
Cobbler found out he has a partially torn rotator cuff. He finds out if he needs surgery this week. Keep him in your prayers. The good thing is that he got some very sage medical advice from Ringer and One-niner. Dear god listen to your real doctor not these fools.
MT called out the 4:50 pre-run on slack and didn’t show up until we were gone, at 5:15. He supposedly ran a little. Also, he did not read the 3 warnings posted on social media about the sandbags. Too bad they don’t teach those boys to read at the University of SC.
Mighty worked so hard today he split the liner in his sandbag. Don’t worry this was not a GoRuck liner. So don’t email him about the SCARs warranty. I am talking to you Geraldo.
One-Niner has girly hands and has found that Physics does not apply to him, and if he combines two pairs gloves (running with bootcamp over them) his hands actually get colder.
Good to have General roll up late to the main event. His labia and cornea are healing very nicely…. if you were wondering they are connected.
As always a great time was had by the Arsenal gang. Many sack jokes were made by all. Come out and try it sometime you will get stronger and faster.
Fire Hazard
Site Q swap and YHC can only hope that my Q will be half as good as my brother Sensie’s will be at Sparta today. Considering he ran the BRR and kills it every time I have seen him at post, one can only imagine what those poor Spartans are in for…
~4:45AM Woke up due to a standard Thursday alarm..
~5AM all ready with 30 mins to get 15 mins away..Oh well.. I can make it to Sparta launch site and plant the flag before they head out. Slightly worried about the temps keeping the pax away today and even sent Sensei a text last night as a preemptive “Just in case”.
~5:15AM Pulling into the AO and there stood more than few Spartans ready to start the day. Cold be damned.. A51 MAtthews pax could care less about the cold.
~5:30AM Its Peak 51’s turn to launch
Disclaimer given and also admitted to being a Peak 51 FNG.
WARM UP
New favorite warm up exercise called out and Lois immediately begins the mumble chatter with his declaration of his love for the BLIMPS
Burpees: 5 OYO
Lunges: 10 each leg OYO
Imperial Walkers: 15
Merkins: 20 Civilian Count
Plank Jacks: 25 OYO
Squats: 30 OYO
Mosey to parking lot
DANG ITS COLD!!
Perform one BLIMPS for additional warm up… would hate to pull a hammie during a beat down
The THANG
4 corners to hit the big 3 (Legs, Abs, Chest)
Round 1 Squats 10 Bomb Jacks at center.
Round 2 Sit-ups 10 Dolly’s at center. How is it you can always find that one location in a GIANT parking lot that has that one small rock to dig into your tailbone.. There were 4 locations.. 4!!! I swear Lois was planting these rocks so I had no other choice but find them all.
Round 3 Merkins 10 Dry Docks at center. I am pretty sure Thumper must do Merkins in his sleep.. Dude can fly through some Merkins
Perform one BLIMPS (friend should not let Qs write a Weinke while consuming bourbon)
The Peak 51 PAX is warmed up now.. Sardine declares the crew is growing tired of YHC’s warm-up exercise and says it’s time to get to work. Yes sir.. I agree.
Keeping warm was and moving was the object of the Q today..
Mosey up the hill to the back parking lot of the school.
Ladder 11s (always a crowd pleaser on a cold day and today was no exception. Nobody is going to stay cold on my watch… no sir… not while we have open parking lots available and time still left before 6:15am)
Perform one BLIMPS modified to a NOPE (Bourbon got a little to happy with BLIMPS.. YHC thinks they may have something for each other)
DORA
Partner up: Pax 1 does called exercise as partner 2 goes to far end and performs one burpee, returns and continues the count. (Thumper/Sardine, Lois/Gypsy, Bernie/Madoff)
Join the 6 to complete
Mosey back to the Launch site.
No time for Mary.
~6:15 DONE!!
MOLESKIN:
Mumble Chatter was limited today and I think it was because the PAX was just a pissed at my Bourbon drinking Wienke writer as I was. There are some wienkies you keep as a backup plan for future Q assignments and others you just burn. Well… it is cold outside and the fire pit needs help getting started…
The cold weather tends to reduce the pax numbers… but not in A51 Matthews area. Thank you guys for sticking out with me this morning. No way I could have finished it without the PAX.
Until next time.
SYITG!!!
Respectfully,
Gypsy