Turkey Meat & Potatoes
Thanksgiving is nigh, but today this bird did the carving.
Little baby jog around the premises. Circle up for a standard COP – ‘hops, walkers, low-slow squats and mountain climbers.
The THANGsgiving:
#1
Pick a partner, run down & up the ramp and meet up for 30 patty cake sit-ups
repeat with 20 handslap merkins and finally 10 burpees.
#2
The cave is a compact parking garage and the ceiling is lined with steel girders. Touch the ground, jump up and touch a beam x 2 per beam. With approx. 25 beams in row, it’s a lot of squat jumps. The second round was done with a side shuffle.
#3
Sprint BLIMPS
Run up the ramp, jog (not walk back down) then complete the called exercise.
R1 5 burpees
R2 10 lunges (each leg)
R3 15 Imperial walkers (each leg)
R4 20 ‘mericans
R5 25 plank jacks
R6 30 squats
6MOM
Everyone called out a doozy.
Mashed potato skins
It was rainy, so we went to the cave. I’d never been and I was grateful my GPS found it easily. The AO is small, but there’s plenty of room to run an adequate boot camp. I wasn’t sure what to expect, so I kept is simple (not easy). In fact, I implore you as a Q to include sprints. You don’t have to run far, but sprinting and other high-intensity work is the best way to get fit.
We got a lot to be thankful for. Practice gratitude in all you do. Safe travels this holiday season.
Rainmen
Posted on beHalfback:
8 Pax were foolish enough to be a true F3’er this morning all while brisk 36 degree rain splashing in our face with feel like temperatures in the upper 20’s. We covered a firm amount of ground with coming up just shy of 4 miles with moist socks and shoes weighing down all 8 pax as if they had cinderblocks tied town to their ankles.
Warm-up consisted of running a quick lap around the block and resorted to the farmers market tents to stay dry for a brief second to get a feel for what it would be like if we stayed and did the standard “rainy day” work out, tabata.
Warm up:
SSH IC x25
Imperial walker IC x15
Cherry picker IC x15
The thang:
- Ran long 7’s on the hill with jump squats at the bottom and burpees at the top.
- Mosey to Dream Chasers and did partner work, one guy ran around the block while other guy did dips, durkins, step ups, and inclined merkins. The timer was the guy running around the block.
- Did a 20ft or so mosey to the street lamps and did five jump squats at ever light post.
- Returned to AO and did SSH for the remaining two minutes.
Moleskin:
Although numbers were down from usual, none of the 8 pax that were in attendance took it personally.Shake n’ bake did another very impressive pre-run at 4:50am for the second day in a row…deadwood must have learned his lesson to not pre-run that early after Stubhub ran somewhat of a track meet at Dromedary yesterday. All in all, great morning of work with a great group of guys.
Announcements:
SOB/ Indian Land/ Western UC Christmas party: https://f3southcharlotte.com/?s=christmas+party (I think that link has all the necessary details)
Floater is closed next week for Thanksgiving
Nostradamus Meets Dinky
5 wise men, who know how to stay dry on a rainy day, posted at CCHS for The Fishing Hole. YHC thought I might be solo but alas the parking deck won a few over (at least BOG said so).
The Thang:
Mosey over to deck for warm up – Cotton pickers, slow lunges, and imperial walkers
Circuit work with burpee ladder at start on level one, run up long ramp to level 3 for shoulder work, then run down to other end of level 3 for ab work before heading down the steps to the start line at level one. We started with 5 burpees and made five trips so as to finish with 10 burpees at the end while also sprinkling in some peoples chair before shoulder work on level 3
Round 1 shoulder work was regular merkins, stagger right, and stagger left and ab work was dolly and low flutter
Round 2 shoulder work was CDD and wide arm merkins and ab work was Rosalita and high flutter (lunge walk half way down level 3)
Round 3 bear crawl up to car then run to level 3 for shoulder work of regular merkins and diamonds and ab work of box cutters and knee ups (backward run half way and karaoke other half on level 3)
Round 4 crab walk about 20 yards before run up to level 3 for shoulder work of balls to the wall and planks and ab work of LBC (backward run half way and karoke other half down level 3)
Round 5 we ran up middle stairs to level 4 and then down the stairs at end to level 1 (only time we got all the way in the rain except beginning and ending mosey)
Finish with peoples chair and 20 merkins OYO
Naked moleskin
One of the PAX guessed 7 burpees on round 3 of the circuit (aka Nostradamus) and other quickly caught on for last two rounds. Old guys are really smart. I bet more guys would have posted if they had known Nostradamus was going to post. He’s even more famous than OBT and OBT drew a crowd of 14 but the weather was infinitely better that day (timing matters).
Blades of Glory was stumped when I asked him how tall was the tallest skater to ever win an olympic medal but he said we would research and get back to me. I could not find on google but did find this comment
“Lysacek, like Boitano, is tall for a singles skater. Most seem to range in the 5’6 – 5’8 range
Ladies are lucky to be an inch or two over five foot.
Scott Hamilton isn’t even five four, neither is Paul Wylie. They are dinky even by mens figure skaters standards.
expand your horizon and watch the other disiplines, you’ll be presently surprised.”
Google can be harsh – calling BOG is “dinky” is just wrong. If they had seen him slogging it out on the deck this am they would a least given him a “stylish” rating
Caddilac surprised me by being ready on time for the car pool pick up much less being out at all. He is starting to get his act together (age will do that to a man) and his fitness is coming along nicely.
Chopper didn’t find any loose change on the deck floor so his running tally is still $25.29. Cooter asked if he could manage that stash but found out he is also a financial planner and didn’t need help – thank you very much. I think Chopper and Cooter both went back after COP to look for more change.
As always, an honor and a privilege to lead this am.
Announcements
Christmas parties coming up and Joe Davis Memorial run sign up is available (race moved to March).
Burpee Bath
18 PAX showed up on a soggy Wednesday morning. This is much more then I anticipated with the rough conditions, but maybe everyone saw the weather for the remainder of the week and realized this may be their best chance to burn a couple calories. No one got chiseled at Dromedary today as we left the rocks alone, but they did get their fair share of miles in today.
Warm up lap 3/4 way around the student parking lot into the dark corner for a warm up. Luckily someone set the motion light on to make it less creepy before my disclaimer.
WARM UP:
- SSH IC 20x
- Imperial Walker IC 15x
- Plank Jack IC 10x
- Peter Parker IC 10x
- Cherry Picker IC 10x
THE THANG:
- Snake the entire parking lot doing 3 burpees in the middle and 5 jump squats at the bottom, circle back to get the six which was never too far back with this group of PAX
- Mosey to the alcoves on the side of the high school holding a wall sit for 20 jabs IC.
- Go back and forth between the two alcoves doing ten donky kicks and five Mike Tyson’s three times each.
- Go back out on the street, partner up; Partner one does exercise while partner two goes for a mosey to and around the globe. Exercised included, 150 Carolina Dry Docks, 150 Jump Squats, 50 Burpees.
- Mary for some ab exercises; flutters, pistol LBCs, Heals to Hevan.
- Mosey back to student parking lot doing five merkins at every other tree.
- Finish off with a sucide run on the side of the student parking lot.
MOLESKIN:
Strong group of PAX today who all stuck close together as we covered 3.6mi. Well done Deadwood, Shank n’ Bake, and others who got out there early to cover a few extra miles. Thanks to Goodfella for giving me the opportunity to Q Dromedary and lead a great group of men. In case Fuse Box is wondering, Deadwood’s form was impeccable this morning, all his burpees included a full push up. Welcome FNG Pocahontas who made this workout look easy, later to find out he was a former Marine. And lastly big props to Mad Dog who shows up in these sub par conditions after just recently being discharged from the hospital. Mad Dog put in exceptional work today and didn’t modify anything as he promised the M he would!
ANNOUNCEMENTS:
- SOB/ Indian Land/ Western UC Christmas party: https://f3southcharlotte.com/?s=christmas+party (I think that link has all the necessary details)
- Floater is closed next week for Thanksgiving
- Goodfella said he is “pulling Frack out of the closet” for his Q next week
- Prayer Request for Johnny Utah’s wife who is having some serious back issues
- Prayer Request for Pocahontas brother who is recovering from a stroke
A Beast Lurks In The Gloom
The call went out for a Q at Conviction, not my normal routine but I have been there before so I accepted the call to Q and lead 7 PAX through the cold, rainy #Gloom.
Let’s mosey!
A quick #HairbandMile to get the blood flowing then circle up for
COP
Side Straddle Hops x 20
Oh look it’s Lamont! 5 burpees OYO
Imperial Walkers x 20
Low Slow Squat x 20
Enough of that, let’s mosey!
As we ran up and around the side of the school I heard some concerned #Mumblechatter from Shep, sounded like they don’t go that way often… or he was just surprised I was running. While I could not hear it I could sense E-Harmony would be concerned also. #LowMileageBrotherFromAnotherMother
A little more chatter as we went past the playground without stopping until we got to the picnic tables.
20 Step ups
20 Dips
10 Merkins
3 rounds and go!
At roughly round 2 Bullwinkle decided to join us. Lucky for him it’s not a large AO since we stay fairly local during the week.
Let’s mosey some more!
As we found our way back to the front of the school lot we were greeted by the Beast!
6 exercises, 6 stations, 6 reps at each station
- Hand Release Merkins
- Jump Squats
- Monkey Humpers (before the teachers show up)
- Dollys (Getting up is half the battle. #TWSS)
- Merkins
- Burpees
Next partner up…
P1 runs basically a #HairBandMile around the parking lot, P2 does called exercise then flapjack
Round 1: LBCs
Round 2: 20 squats then 10 Merkins repeato until partner returns
Round 3 was a little different: P1 runs to the end of the lot and does 10 SSH then run back while P2 does… Dollys? I can’t remember #O2Dep
Circle up for 6MOM
Flutter x 30
Backscratcher x 25
Superman Bananna
Done!
Ye Olde Moleskine
It twas a cold, dark wet morning, none of which describe the start to any type of pleasurable experience, well…. nevermind.
But it was time for some PAX to reinstate their man card after so many missed the prior morning at #F3Thrive and a similar cold wet nastiness. But all was good, we started moving quickly and got the blood flowing. Strong work by everyone out there, especially those that had good form on the reps but the rest of you (GJ) at least got out of bed and showed up, that is better than many others who could not escape the #Fartsack.
Announcements
Convictions needs more Qs so get signed up!
Congrats to e-Harmony will should be starting his new job after Thanksgiving
And #TClaps to Glass Joe for keeping the promise he made to his mom prior to being “taken home” as she struggled with cancer… To take care of his girls, a big part of that was F3 and a journey of losing about 50lbs. We are all here to push each other and make each other better, it’s that accountability that makes this more than a workout. Its as much the 2nd and 3rd F if not more that makes this an amazing organization and can change lives.
Always an honor to lead! AYE!
Hair Band
You know I can’t swim…..
- 20 SSHs IC
- 20 Potato Pickers IC
- 20 Mtn. Climbers IC
- 20 Peter Parkers on elbows IC
- 20 Parker Peters IC
- 20 Squat thrusters (burpees without push-up)
- I was told that its not called that but then if thats true you are telling me that basically years from now Lance Armstrong was a liar?? I won’t have it Posse: https://www.livestrong.com/article/1002289-squat-thrust-vs-burpee/
- Glute Bridge w/ 20 bench press
- Al Gore w/ 20 fly
- Shadow Boxing w/ 20 slow deep squats – little confusion based on my terrible description but we figured it out
- 30 Second Plank
- 20 x LBCs IC
- 30 second side plank
- 30 x Heals to Heaven in cadence
- 30 second side plank
- 20 x LBCs IC
- 30 second side plank
- 20 x oblique twists. IC. These kind of hurt
- 20 x Glute bridge w/ bench but this time with a leg up. IC
- Switch legs, repeat
- 20 x American Hammers
fin
Moleskin:
I think I’m starting to get the hang of this thing. Doing exercises that make people slightly uncomfortable due to them not being in touch with their feminine side might be my forte. Regardless I can’t shake my beer gut so the whole core area must be destroyed by me. Thanks for playing along…
Only a few moments to laugh about this morning as we kept it moving basically the entire time. My goal was to stay IC as much as possible to avoid taking breaks/fartsacking in the middle of the workout. For the most part we nailed that and the only break was for gazelles that crushed the B&B “gift”. I also attempted as little running as possible and makes it tough to get the HR up to a fat burning pace but 1.47mi is probably close to the lowest mileage for that location. #goals
I do want to highlight one guy that consistently shows up (a little late), puts in the time and today he got a great joke in. Today we had odd numbers and Jingles took on the challenge of carrying his rock overhead the entire challenge by his lonesome. Lt. Rubbermaid made light of the size of his rock and Jingles quickly clapped back with, “that’s what they all say when they see it!” Well done.
Thank you to everyone for joining today and for the support over the last couple months.
Lastly, thank you to Flo for taking us out!
ANNOUNCEMENTS:
- SOB Xmas Party Nov 30th, E333ies Dec 7th @ 8pm and Jingle Jangle Beer Exchange Dec 15th @ 8pm
- Bottle Cap is collecting men’s clothing for a shelter, see him if you have donations
- Dancing Bear is collecting bathroom supplies from your hotel stays
- Tomorrow’s Workouts:
- Halfback is on Q @ The Floater
- Tuck is on Q @ Pursuit
- Deadwood is on Q @ Clyent Dinner
No track, No rain, No problem
7 PAX took Citgo’s slack challenge of skipping out on Halloween candy at home in favor of a little Tuesday AM jog.
Warm-up:
Disclaimed, admitted that my alarm probably wouldn’t have been set if I wasn’t on the hook for the Q.
The Thang:
Head out of Latin, left on Providence for a mile warm-up down to High Ridge. Cross over Providence and hold up for instructions:
suicides – start at Providence/High Ridge
turn 1 – Briarberry Ct
turn 2 – Bittersweet Ln
turn 3 – Cherry Tree Ln
10 jump squats at the turns, 10 merkins at the start
Repeat til 6:05, logging anywhere from 6-7 miles in a tight group all AM.
Moleskin:
As I looked at the weather the night before, it was 75% chance of rain and a cozy 38 degrees. Wasn’t expecting many PAX to show and was preparing for a miserable solo run. Well maybe just Haze would show, after missing last week due to a silent protest of the track and getting called out for potentially missing an unprecedented two weeks in a row. However I was pleasantly surprised to wake up with dry conditions and 6 other PAX raring and ready to roll. Really appreciate the men that showed up to put in some work. The morning actually couldn’t have been better running conditions. A very faint drizzle and low 40s the whole time was really nice… I guess it’s all about expectations. Now if only I can figure out how to lower my M’s expectations of me at home I will be on to something. Thanks again to the 6 other idiots that posted this morning and held me accountable, it was a pleasure to lead.
Announcements:
A51 Christmas party Dec 1, SOB Nov 30
Rainy, Sandy, Burpee, and Parking Deck-y
At around 1700 on Monday evening, YHC was reminded of my Q the next morning by a well-timed Kirby slackbomb. My 70ish lb sandbag was still sitting in my trunk and the weather report called for rain.
Upon my arrival at the site, I pulled the sandbag out of my trunk and Kirby asked “need another sandbag?”. Yes.
10 pax converge to see the two sandbags, get a quick disclaimer, and off we go.
The Thang:
Indian Run with Sanbags all the way to the parking deck and up the ramps to the top.: The sandbags start at the end of the line and the pax with the sandbag sprints to the front. Once at the front, the sandbags are passed to the end of the line.
Mosey down the stairs. For the beginning of parking deck suicides. Run to the top of the 1st ramp, perform 5 burpees. Run back to the start, 1st 2 finisher owe 20 sandbag squats before starting their next round. Run up to the top of the 2nd ramp, perform 10 burpees, run back down to the start, 1st 2 finishers owe 20 sandbag squats before starting their next round………….all the way up the parking deck and perform 25 burpees.
Indian run with sandbags back down all the ramps to the parking lot next to the launch.
Break into even teams of 5 fast guys and 5 faster guys for a relay race. Faster guys get the heavy bag. Slow guys get the less heavy bag. Each pax completes a 100 yard sprint while the rest of the pax holds plank. Winning Team completes 14 burpees. Losing Team completes 15 burpees.
Mosey back to launch and complete 10 more burpees to give us an even 100 as we run out the clock
COT
Skin:
Between reminding me on slack and providing gear that I didn’t even ask for, Kirby is really stepping up as the new Q of Bagpipe.
Bagpipe is blessed to have a lot of different athletes of different speeds. YHC hoped to leave no man behind by giving the Larry Birds more reps and more weight as a prize for finishing first.
Somehow Cheddar ended up in the Slow Guys line. Probably the reason why they won.
If you enjoyed sandbag work, stop by the new Monday workout Genesis at the Blakeney AO. 515 launch. 45 minutes of bootcamp followed by a 15 minute stretch with the Blakovery Pax.
There are two Christmas parties coming up. Sign up now to save money.
These decisions were made last night….
It is 44 degrees and it has been raining for a week straight… Don’t you know? It doesn’t rain at Skunkworks. Who knew? Four of us did and the other dozen or so missed out. “These decisions were made last night…,” said Bulldog as he marched up with his bell looking around to the spots regular PAX would normally be standing.
Funky Cold rolled up at the last minute to give us even numbers and we were off…
The Thang
- 20 x SSH
- 20 x EW
Catch me if you can to the front of the church (Partner 1 carries the bells. Partner 2 does 10 merkins and relieves partner 1).
Next, was cumulative exercises in pairs. Partner 1 ran while partner 2 began the exercise:
- 100 swings
- 100 presses
- 100 rows
- 100 squats
- 100 curls
The main event was suicides to the first two medians and then the road after completing called exercise:
- 25 LBCs
- 25 Merkins
- 25 Shoulder Presses
- 25 Swings
- 25 Rows
- 25 Squats
Catch me if you can back to launch (Partner 1 carries the bells. Partner 2 does 10 merkins and relieves partner 1).
Mary:
- 25 LBCs
- 25 Heals to heaven
- Protractor
Moleskin
THE RAIN STOPPED WHEN WE GOT OUT OF THE CARS AND STARTED BACK ONCE WE GOT IN THE CARS. You guys missed out. Tulip and Funky Cold paired up the whole way and kept the conversation going as did Bulldog and YHC.3.1 miles of running with a bunch of exercises. Found out Bulldog may have tore his ACL for the 3rdor 4thtime. A lot of good 2ndF going on. Great morning for F3, if you’re a duck!
It Didn’t Rain, But It Could Have
I consider Anvil to be one of the best AOs in Area 51, so many options. You’ve got multiple bench sites, rock piles, parking lots, fields, playgrounds, courtyards, hills, etc. But if there was one glaring weakness it would be the lack of covered options, no parking deck mainly. So when Hops gingerly asked to move back his Q as to not Q in back to back days (more on this later), YHC obliged but knew it may be a wet one. I figured now was the time to write the emergency rainy day Anvil weinke that I despise, to save for, well, a rainy day. I tried to make Champagne proud, although he wasn’t there.
YHC rolled in just a few minutes early realizing my watch was still at home. Thankfully Mermaid agreed to keep the time, and immediately let YHC know it was time to get going. Disclaimer given and off we went.
COP
Mosey to the parking lot in front of the main drag rock pile. Picked up Beer Pong just in time for COP.
IW x 10
Low Slow Squat x 10
Merkin x 10
Peter Parker x 10
The Thang:
Grabbed a lifting rock and headed to the Hot Box where we would stay awhile. In the spirit of bad weather, had there been any, we would have wanted to stay under shelter, so we did.
We had 4 groups of 4 different exercises that we would do 4 times through, with a short run in between. Plank exercises and wall sits while waiting on the six before starting the next round together.
Round 1 – Jump ups x 10, Dips x 10, Derkins x 10, Rock Overhead Press x 10, 4 times through, run the sidewalk down to the fields until it ends and back
Round 2 – Split-squats x 10 (5 each leg), Rock skullcrushers x 10 on bench, Incline merkin x 10 on bench, rock curls x 10, 4 times through, run
Round 3 – Calf-raisers x 10, Rock tricep extensions x 10, Merkin x 10, Plankjack x 10, 4 times through, run
Round 4 – Squats x 10, Carolina Dry Docks x 10, Merkins on the Rock x 10, Burpees x 5, 4 times through, run
Wall sits with air press x 50
Returned the rocks, mosey back to launch, stopping at the first lightpole for 3 quick sprints, out, back, and back to launch.
Mary
LBC x 15
Flutter x 15 (might have been a 13 in here somewhere as YHC lost count)
Rosalita x 15
American Hammer x 15
COT/Announcements
Area 51 Christmas Party December 1
Anvil Qs needed for the next 2 weeks and beyond, sign up here.
YHC with the take-out prayer
Moleskin:
Mixed group out there today, some seasoned vets along with some relatively new. Thanks Mailman for bringing out Beer Pong. Puddin suggested we go inside Calvary to accomplish YHC’s goals of staying dry, and the possibilities are endless there. I can imagine the escalator lunges now.
Alas, wasn’t meant to be. Group stayed close together throughout the workout, not much waiting around. Each group of exercises varied enough that sometimes different Pax were out in front each set, depending on their strengths. While this type set work definitely does not suit the strengths of the Q, I feel we all pushed hard and got stronger, SWOL if you will. I didn’t keep track of mileage, but I’m guessing could have even been under a mile, which would break my Fishing Hole personal Q record. So I guess I’ll hang my hat on that. Enjoyed the chatter and brotherhood as always.