Once again, things that could’ve been brought to my attention YESTERDAY!
VQ – where big ideas become lessons learned very, very quickly.
20 PAX fought the cold to come out to my highly anticipate VQ. I’d been prepping for weeks….months even(no..not really months). This work out had to be EPIC(Spoiler Alert: It wouldn’t be). 4-corners? Nah, too basic….a little triple nickel? Played out….burpee suicides??? Ok, let’s reel it back just a bit.
But finally the prep work was done, the wienki (spellcheck???) was ready to go and all that was left was to see how this all played out.
Warm-up
- Started things off with a short mosey around the back of PetSmart, circled up in the back of the Target parking lot. Disclaimer given – gotta keep moving.
- In cadence:
- SSH x25
- Imperial Walkers x20
- Low Slow Squats x20
- Merkins x20
The Thang
- Quick mosey over to the traffic circle for the first of my “great ideas”.
- 10 trees on either side of the street – bear crawl, stopping at each tree. At trees we alternated between merkins x10 and dry docks x10 (I modified this down to 5 quickly)
- Quick side note, about 2 trees in, the cold was no longer a factor. Success!
- Mosey to the back of the Target lot
- All pax lined up side by side – jail break to the end of the lot in back staying in the order of you finished
- Al gore while YHC did a quick count off of the Pax to break into 4 teams
- My next “great idea” – Team relay
- Each team member took a turn completing hand-slap merkins x20 and a jail break to the end of the lot and back
- Rest of your team was in plank doing mountain climbers waiting for their turn to run (saw lots of mod/standing around during this, so may need to rethink if this is going to be a 2nd appearance)
- Winner team chose the punishment for the last team to finish (Burpees)
- Losers did burpees while the rest of the pax took a “victory” lap around the lot
- 10 count for a time check and then we were moving again – Mosey over to the Hickory Tavern
- Partnered up for some more sweat
- P1: short lap around Hickory Tavern
- P2: exercises
- As a team complete:
- Heels to Heaven x100
- Step-ups x150
- shoulder dips x200
- Still had a minute on the clock, so we took a wide lap through the PetSmart lot back to CoT
- 6:15 – Let’s call it!
Moleskin
What an awesome experience leading this group. The sense of accomplishment set in right away as I started hearing the complaining during those bear crawls. Really appreciate all the support from everyone that came out this morning.
The pax continue to impress, with everyone seeming to get faster each time we’re out there. Ruby (Rocket Ismail) really turned on those afterburners for the sprints. It might be time for the pax formerly known as Dana to turn in his Clydesdale card for good. Dancing Bear was back in action after and as spry as ever. Krusty is still trying to hold onto that self proclaimed name change…stay krusty my friend.
A solid showing from the MillBridge contingent (the real #1 ‘hood) – Jingles, Goodfella, Legalized – Great seeing you all out crushing it this morning!
Announcements
- Dancing Bear is collecting winter gear (socks, hats, scarves) in addition to toiletries to those in need
- SOB Christmas Party is this Friday (11/30) – Includes food from Hickory Tavern, domestic beer and wine. If you want to get fancy with your drinks, you gotta bring your own
- EFFFie’s are on 12/7 at 8pm at the BriarCrest Clubhouse. BYOB – and yes, this is a real event.
- Jingle Jangle Beer exchange on Saturday 12/15 on Zinfandel’s driveway – Bring a 6 pack to share.
Double Q – Double BB – Swift & Genesis
Genesis
Donning their weight vests, One-Niner & General_ plowed through the metal murph.
1 mile run
300 two-handed kettlebell swings
200 kettlebell squats
100 kettlebell rows
1 mile run
Extra credit – Snatches & a few minutes of core work.
Takeaway – If you need a recommendation for a Christmas brew, these guys have some recommendations. Plus, One-Niner may or may not endorse drunken yard work.
REAL Swift
This week called for Sprints and there was no way I going to opt for mile repeats. Honestly, it’s because interval running, especially sprints is important to building speed, muscle and endurance. (For me, mile repeats would just turn into speed-single speed jogging.)
Sweet Bessie
1 mile-ish warm-up jog
Ceremonial warm-up drills
Sprint 400m / jog back to start
Sprint 300m / jog back to start
Sprint 200m / jog back to start
Sprint 100m / continue straight and run the Rushmore/Synchrony loop
Takeaway – Citgo and Valderama were the real speed demons. Those guys were keyed up and smoked the sprints. Madam Tussauds still has crazy speed. Goonie had to depart early, but made the most of his time. Paper Jam – a true runner kept his feet moving and insisted on taking the long way home to get some extra mileage.
SOAPBOX –
Hey all you runners, step up and sign up to Q. That includes bootcamps, too. F3 runs on volunteer leaders. Plus, a variety of Qs, workouts and routes is what make F3 unique. It’s easy to find ideas for workouts and routes online, plus site Qs and vets can offer advice.
The Verdict is In
On a brisk chilly morning 37 men across the REAL, FAKE Swift and Bagpipe fought the freeze to get better. Apparently there was a mutiny among the Swift PAX with the inability to determine which WO was the REAL Swift, but that was nothing compared to the contention that the Oatmeal-flakes brought to the Bagpipe board last week when it was suggested to move Bagpipe to Panera. Although I have an opinion i will not take the time to express it here since the decision was made clear this morning when Tagalong announced that Bagpipe would be staying at The Vine. Frehley’s had some strong influence (possibly a political payoff) on this one which awarded him the Oatmeal Cup.
So with the trophy given, the Bagpipe PAX ventured out. Wait…no we didn’t…we did 40 merkins to get those shoulders warm before stomping some asphalt.
We got close to a mile in, working in some merkins, squats and other various exercises before hitting our landing point at the bottom of Bagpipe hill.
11s was called with Burpees at the bottom and Squats at the bridge, starting with 1 Burpee. Instruction was to partner up so everyone had someone to encourage.
Although we only made it to 8 Burpees we still got in our 9 and 10 before COT.
Thanks to all the PAX for showing up and thanks to Kirby and Tagalong for the opportunity to lead.
Announcements: Bring lightly used clothes and Toys to your AOs this week for Escobar. Please bring lightly used clothes (business clothes and “NEW” socks are preference) for Strawberry to take to Church on the Street.
Christmas Party sign-up is over. If you made the list, look forward to a good time to be had this Friday!
Ignition – Washing blue pills down w/Coke while tossing a no-hitter against the Dodgers in Oregon?
Not sure if I even wanted to do this work out, I somehow graciously accepted the honor to Q. Hollywood was so confident in my abilities to lead a 4+ plus mile hour long workout, he chose to prerun prior to the workout. Huge confidence booster, then off we go.
The Thang
5 awesome and patient PAX went for a stroll around the back of the school to the track parking lot where disclosures were given while planking, some calf stretching, some peter parker stretching with potato pickers.
Faster pace mosey (than I am use to) around the High School lot to Champion Forest entrance.
10 Merkins each light to the stop sign. (Circling back for the 6- me) I am already dragging.
25 squats next running down to back entrance (near pool) with 10 plank jacks at each light. 25 squats at each stop sign again and repeat on way back. Dragging more as the 4 PAX continue to kill it.
Head back to the Champion Forest main entrance with 10 lunge jumps at each light. (Circling back for me again) meanwhile Hollywood’s blinking light continue fade into the distance.
Off the lower practice field area using the concrete pathway (roughly 100 meters), 25 curl to press with heavy brick at bottom and 25 dips at the bench x 3 running between. Next set included 20 squats with brick at bottom of path, with 20 Dirkins at top x 3.
Finally, what everyone was waiting for. Oregon drill time. We did an altered version as there was only 5 of us but please see link for an explanation of the real deal. https://coachesinsider.com/track-x-country/articles-track-x-country/running-form-oregon-drill-article/
Cones were placed 20 yards apart 80 yards down creating a 200-yard rectangle. First 80 yards were to be ran at 50% speed, next 20 yards at 75% or race pace, then all out sprinting the next 80 yards, dog the next 20 yards. Rinse and repeat for the next 7 minutes. Grass was damp (soaking wet if you once played in the minors and a little slippery without holding a racket). It was a little dark, but with the use of his handy new headlamp, Deadwood was able to guide everyone back to the safety of the high school parking lot and crisis was averted. Nonetheless, something new and everyone “got after it” and embraced the idea of Oregon drills. Next time, we will shoot for 15 minutes.
Mosey back to Transporter’s shed, then stop at each light alternating 10 Dry Docks and 10 Mountain Climbers reaching the Flash PAX as the clock strikes a quarter after.
Moleskin
As with every workout, Hollywood and Bottlcap were the men among boys. And the rest of us were just happy to be in their presence until they would literally run out of our sight.
Deadwood (logging 25 plus miles a week and a minimum of 3 Qs each week) and Moneyball(nursing a dozen ailments including something about glow in the dark socks and throwing left handed) strolled through the workout with ease. Even occasionally dropping back to keep me company as I volunteered to be the 6 from the very beginning, and oddly there was only 5 of us.
Jingles (Flash Q) took care of roll call and announcements. Goodfella took us out.
*Please refer to Flash BB for full list if announcements.
Moisture Effort
Eight pax came out to get swole. We tried to match the moisture in the air with our volume of sweat now dubbed, Moisture Effort. Quick disclaimer as we’re all aware of the rules and mosey round the parking lot to wait on any LIFOs. None arrived so off we went to the track. Entrance to the track was denied, locked gate, so we bent the rules ever so slightly and careful mounted the fence to proceed.
COP – IC
SSH x 20, IW x 20, Mtn climber x 20, Merkin x 10
The Thang part one
Track lap with stops every 50 meters to do exercise x 5. Plank/people’s chair to wait on six
- Lap one – SSH x 5 and IW x 5
- Lap two – American hammer x 5 and flutter x 5
- Lap three – mtn climbed x 5 and Merkin x 5
- Lap four – jump squat x 5 and sister Mary Catherine’s x 5 (jump lunge)
Carefully climb back over the fence and head up to Semis second home. Grab a lifting rock and proceed to the baseball fields.
The Thang part duex
Bi’s, Tri’s and Shoulders sets
- Station 1 – Bi’s: do 20 supine pull-ups and 20 bicep rock curls. Run to stairs and back
- Station 2 – Tri’s: 20 dips on bleachers then 20 triceps extensions with rock. Run out and back
- Station 3 – Shoulders: do 20 decline merkins then 20 over head rock presses. Run out and back.
- When done do 10 bent row rock pulls and 10 good mornings.
- Circle up and supersize it with 3 rounds of increasing reps by 5 bicep curl, overhead press and tricep extension. Start at 10 and push through 3 sets to 20. AFAP
Return rocks to their home and grab some wall. Quick people’s chair then move into some Mary.
Six Minutes of Mary – each pax gets a chance to pick an exercise x 10
- Fireman Ed – 10 slow count merkins
- Mailman – 10 something I forgot (Merican’ Hammer)
- Sardine – 10 CDD one legged
- Uncle Rico – 10 Freddie Mercury
- Hannibal – 10 LBC
- BOG – 10 flutter
- Thunder Road – 10 rosalita
- Udder – 10 heels to heaven
Moleskin:
Nice to see some new faces, Mailman and Sardine, amongst the oldies but goodies. Mind the track fence when it’s wet. Danger Danger.
Track work may be monotonous but sprinkling in some holiday cheer with exercises every 50 meters keeps it fresh and the HR up. Uncle Rico led the way with his #smokeboots and nothing YHC could do would slow him down #tclaps. Fireman Ed and Sardine were huffing and puffing on my six as I tried to catch Rico. TR, BOG, Hannibal, and Mailman were all grouped right behind. A solid effort by all.
Rock work can be a blessing or curse depending on if you chose wisely or poorly. Everyone grabbed a solid stone, didn’t see any pebbles out there, and put in work. The station work was a grinder and the supersize me sets were just what we needed to be bulging from our fresh pressed button downs today#urwelcome.
Finish it up with some crowdsourced Mary and we call that a workout. Mailman has his VQ this week at Centurion so he got out the nerves with his Mary call.
Blessed to be able to lead and be lead by this fine group of men.
Announcements:
A51 xmas party Saturday 12/1/18. See preblast for info.
SOB xmas party Friday 11/30/2018. See preblaxt for info.
Joe Davis Run 03/09/2018. See preblast for info.
Prayers for M Hannibal and family as she undergoes Skin Cancer surgery this week.
Black Friday Convergence > Turkey Jam
13 PAX from Cerberus, Centurion and The Brave converged at Waverly on a blustery Black Friday morning to exorcise Thanksgiving debauchery and prove Paper Jam wrong.
Thang
Mosey across Providence Rd. to new Harris Teeter parking lot for COP:
- SSH x 20 IC
- IW x 20 IC
- LSS x 20 IC
- MC x 20 IC
- Tempo Merkins x 20 IC
- Peter Parkers x 15 IC
Mosey to Central Park and partner up. Partner 1 performs merkins on side of field while partner 2 runs to opposite side of field, performs 2 burpees and runs back. Flapjack until a cumulative 100 merkins are reached. Repeat, but with a cumulative 200 squats. Repeat, but with a cumulative 200 LBC’s
Run down field, doing a pyramid of jump squats along the way. 1 jump squat at first tree, 2 at 2nd tree, etc, up to 10 jump squats and then back down to 1.
Mosey to road that borders the park for suicides. 1 burpee at the start, then run to 1st street light and back. 2 burpees at start, then run to 2nd street light and back. Etc, up to 7 burpees / street lights.
Back to Central Park for March of the Toy Soldiers aka lunge walk approx 100 yards.
Mosey to Harris Teeter parking lot for 4 Corners / 11’s. At 1st corner perform 10 plank jacks and 1 flutter (each leg). Run to next corner for 9 plank jacks and 2 flutters (each leg). Etc, until down to 1 plank jack and up to 10 flutters.
Mosey to side of Harris Teeter. Partner 1 in people’s chair while partner 2 runs up steep hill, performs 1 jump squat and returns. Flapjack. 4 total rounds.
Return to launch for Jack Webb until time expires (got up to 7 merkins and 28 air presses).
Oatskin
- Billy Goat wore a full-on snowsuit and it was fantastic
- Thin Mint had a dude wipe stashed under his hat. The morning after Thanksgiving you can never be too careful.
- After a flurry of Slack messages on Thanksgiving, Cheese Curd figured out where and when the convergence was. If only there was a schedule online…
- Tolkien flew under the radar, a far different beast than the Tolkien of old who would have been doing karaoke and backflips as we traveled from point A to point B.
- Thin Mint almost impaled himself on a random stake on the big field. #disclaimer
- It is pretty clear that the automatic mowers (think roombas) on the big field are self-aware and don’t like us
- The 4 corners / 11’s thing made perfect sense in YHC’s head but not in the real world. Mighty Mite implemented his own interpretation and it was probably better than what was called.
- YHC pulled an audible with the people’s chair / hill climb combo. After all, you can’t just mosey past a hill like that without doing something stupid on it. There was a little friendly competition during round 4 between YHC and Doc McStuffins, with the better athlete/man reaching the wall first.
- During COT McGee made a passionate appeal for the PAX to check out WAMRAP (Wednesday AMRAP workout at Waverly). He even definitively clarified what the “W” stands for, but you had to be there.
- Overall the effort was strong by all and we stayed together nicely throughout. Great work, men.
- Fun times at Panera coffeeteria. The only thing stronger than the workout was the oatmeal that YHC enjoyed. I could feel it coursing through my veins and helping me to recover instantly. I just might scoop a helping into my back pocket before Kiawah. The highlight of the morning was when Mighty Mite pointed out that Thin Mint had egg on his face, and not the metaphorical kind.
- After Paper Jam’s #fakenews that no one would post the day after Thanksgiving, we tied his “Turkey Sham” with 13 PAX. However, if you count a Dasher sighting at coffeeteria, we actually won. Better luck next year PJ.
Hurley’s Revenge
The day after Thanksgiving is always a challenge to post; too much food, booze, and souffle’s in the last 24hrs. The workout was pushed back to 6:30 to allow for some extra sleep and Transsporter shed pre workout type activities. Then old man winter came to town – with temps in the freezing zone it looks like most folks decided a dutch oven fartsack was just what their wives wanted –
With that 11 strong posted for some post gobble gobble fun and a tribute to the greatest basketball player to hail from the garden state – Bobby Hurley.
Warm up – Quick mosey around the lot
Hurley wore #11 so warm up’s to 11
ssh, imperial walker, merkin, mountain climbers and then dugans. A basic how to of the bobby hurley was demonstrated.
The Thang
Head over to middle school cafe for 11’s of Dips, Derkins and step ups.
Start with 11 for the group of 3, then 10 , then 9 –rinse and repeat all to 1
Head to the bb court.
Sideline to sideline – round 1 – 15 touches in 1 minute
round 2 – 13 touches and then round 3 try for 10 or 11.
That got the heart pmuping
Head to the HS gym entrance for March Madness. Hurley went to 3 Final Fours – so this would round would celebrate the NCAA tourney.
64 chair Air press
32 Donkey Kicks
16 BOBBY HURLEY’S
8 Mike Tysons
4 Knee Slaps
2 Burpees
Head to front of High School
Partner up – 3 Rounds
P1 – 11 Step Ups while P2 does a hot lap>>>>>exchange is 11 hand slap merkins
Mosey to side of HS
Repeat NCAA Tourney in rapid fashiom
Mosey to front of Middle School
5 burps>>>>hot 1/2 lap
4 Burps>>>1/2 lap
done…
thankful for this group that braved the cold and calorie spike. NO amount of exercise could make up for the pumpkin pie overload but this go the blood flowing. shout out to deadwood for stalking us with the drone – looking to get some good marketing material for us —-let us know what social channel that is on so we can promote!!!
Announcements – f3 SOB/WUC xmas party 11/30 – Effies Dec Friday 7th Briarcrest = Big Lots, new book for bible study – how to lead for men, Business Clothes donation for COTS and bring winter gear (hats, gloves, socks, coats) for Charlotte Men’s Shelter – Dancing Bear will be collecting – along with all the toiletries that you can steal on business trips.
Thanksgiving Remorse
With the anticipation of a few others wishing to offset their gluttony from the previous day; a small goup of 14 PAX including a couple converging workhorses from Joust (Header, Chin Music), our favorite South African (Boerewors), an FNG (Smartbomb) and our Nantan (Alf) joined us Kevlar regulars on this fine Friday 6am workout.
We moseyed out of the parking lot to jog around and warm up in the morning cool air giving a couple of stragglers (Semi-Gloss and Joker) time to find us. Circled up in the main quad for some SSH, IW, LSS, RDL x 25 and Merkins. After finding the field locked up tight I audibled to Reid Hall across 51 for a “tripod” run with merkins and squats on either side of the three pronged cul-de-sac. A short plank set and back over to campus, grab a lifting rock, overhead press, curls and chest press x 20 with a sprint in between sets, all that x2. Quickly back over to the main church for some partner work, P1 suicide sprints to 3 islands while P2 does merkins…ouch. Mosey back to launch/mini-track for F3 version of “Duck duck goose”. PAX circles up for various called Mary exercise by the one who sprints around the mini-track. Somehow, burpees entered the equation (thanks Rhapsody) along with a random cornucopia of exercises. We finished with a “Men’s Health get ripped in 10 days” special, I think it was called “rock the boat” or “wobble wobble”…another classic difficult core maneuver by Squid. And done. Solid workout overall, stuck to the basics and covered over a 5k of running…nice!
FNG Matt came out after being invited for the last 4 years…we settled on “Smartbomb” (named after the enemy-clearing weapon from the classic video game Defender…) after we learned of his Dairy Queen clearing gas bomb back in college (thanks OrangeWhip).
Great to see a couple faces from Joust this am, we will converge again later in December around Christmas. Thank you Squid for the takeout prayer. Enjoy the rest of your holiday weekend!!
Fountains, Corners, Points But No Oatmeal at Turkey Jam
13 PAX came for the promise of 4 miles and other stupid stuff to justify the crap that they will eat the rest of the day. None left disappointed. After an air-tight disclaimer, we launched at 6:30 sharp while a few late comers were pulling in.
With everyone in toe, it was time to circle up in front of the movie theatre for the COP:
SSH x 10, 5 merkins OYO, LSS x 10, 5 hand release merkins OYO. IW x 10.
THE THANG:
Here is an overview of the route we ran:
Run to the big fountain in front of StoneCrest. Grab a chair for arm work in cadence count: shoulder press x 10, tricep extension x 10, curls x 10.
Run to the smaller fountain next to Flying Biscuit. Grab a chair for more arm work in cadence count: shoulder press x 10, tricep extension x 10, curls x 10.
Then run to the fountain at Robinson Farms. On the way, stop at each street corner and perform 5 burpees. Circle up around the fountain and perform 1 incline merkins then hand walk to the right around the fountain until you return to your starting point.
Run to the fountain at St. Matthews. At the median that includes the fountain, perform 10 merkins at each of the four (4) points of the median.
From there, run to the fountain next to the Wells Fargo near the Post Office. 10 step ups each leg on the fountain wall.
Next stop, the fountain near the rock pile at the bottom of the Murderhorn. Run up Ballantyne Commons and run thru the neighborhood. Stop at some corners to wait for the six.
At the rock pile grab a lifting rock. Final round of arm work in cadence count: shoulder press x 15, tricep extension x 15, curl x 15 then triple lindy.
Mosey to the bottom of the Murderhorn. Run to the first light pole on the right and return to the bottom, then run to the second light pole on the right and return to the bottom, then run to the 3rd light pole and wait for the six.
Back to the AO for circle of Mary with each PAX calling an exercise of 10 reps (not 15) and we were done.
MOLESKIN:
Turkey Jam was started 3 years ago when Alf opined about no AO being open on Thanksgiving morning. Since I was in town and needed some way to counterbalance all the food I would eat, I stepped up to lead. Last year, it was given its official name by Bunker and it was a 3 mile work out. This year, since I am a runner, I needed to add an extra mile. When Billy Goat offered Rebel Yell, I knew it was time to include the Murderhorn. (I quickly regretted that decision while I was running up to the 2nd light pole).
Along with a thorough workout, a tradition of Turkey Jam requires each of the PAX in attendance to say something they are thankful for during the COT. But it must be specific. It is amazing to hear the hearts and minds of our F3 Brothers. It makes coming out early on Thanksgiving morning worth it.
Thank you for taking us out Kirby and I always appreciate the opportunity to lead.
Now let’s eat!