Runstopper requested a last minute substitute Q, hope you recovery quickly! I think half the pax volunteered to Q, so we just decided to share. I started us off, Nemo got the middle 20 and McGee brought it home.
Warmup
Short run to the middle of the parking lot to circle up for the warmup:
SSH, Mountain Climbers, IW and some sharon towers (windmills).
The Thang
Ran over to the far parking lot next to 51, did some ladders with merkins at the base and situps every island.
Ran over for some Wall Time:
People’s chair with arm raises, hip slappers, air punches, donkey kicks, “shoulders, knees and toes”, balls to the wall toe taps etc
Nemo took over with some partner work:
Partner one runs to the playground for pull-ups and merkins
Partner two does burpee broad jumps and lunges.
Flap jack and repeat, was brutal.
By popular demand Nemo sponsored rock time:
Lifting rocks in a circle, exercise and rotate all the way around.
overhead press, curls, tricep ext, rock lbcs and like 5 other variations.
McGee took over for the last 20 minutes…
Parking lot alternating exploding merkins and jump squats at every line.
Round two had diamonds and changed to every second line. There might have been a round 3, but my brain refuses to remember.
A couple of sprint runs, we had to keep going until Sprockets let McGee win one.
Triple speed mary to burn last 5 minutes, not sure anyone could understand the instructions since they were so fast.
Moleskine
Thanks for all the offers by the PAX to take part of the Q, it seemed as soon as McGee offered, everyone wanted to do it rather. Thanks to Nemo and McGee for completing the Triple Play.
Strong work by all the Pax, especially Dingo and Sprockets who were keeping McGee in check.
I received universal praise for my lifting rock choice, some (McGee) even calling it the most beautiful lifting rock they’ve ever seen, at least until McGee found one that had a shoulder notch.
Announcements (text stolen from Hoover)
Vagabond – November 10th, Hickory Tavern, 13 miles, 6 AOs, t-shirts are available. Check the pre-blast.
Christmas Party – Dec 1st, 6:00 PM, Seaboard in Matthews, food by Brown Bag
10 PAX came out for a very wet AMRAP Friday. With the inconsistency of the rain, it was decided a strenuous workout under the portico would be wise. Awesome way to kick off the Friday work day. Or to Police GroupMe if you are Deadwood.
Mosey (by car) I swear to the front of the school. Disclaimer given.
The Thang:
Moleskin:
I was really quite impressed with absolutely everyone first showing up for what could have been a much wetter surprise. There was limited mumblechatter, absolutely no complaining, everyone followed directions with no repeating of anything, and a little music. I and most everyone seemed to have a good time and really put forth all their effort.
With such a small group, everyone’s work ethic was on display and I want to think each and everyone of you for absolutely killing it.
Dasher, BC and Deadwood kind of led the way through the light rain. Dana and Wedding Singer have become Mr. Consistent hitting every workout in town and it is showing. (Comment does not allow bathroom selfies on groupme) Mad Dog and Doughboy pushed as always like there was no other choice. I don’t know Honeycomb but have never seen him ever move that fast but maybe I was missing it. The guy was crushing it. Lastly, Chainsaw, my partner today, at an extremely spree 59 impressed the hell out of me. Way to kill it like a 30 year old today stud today. It was good partnering with you.
Announcements:
Wrap up and Prayer:
Thanks to Mad Dog taking us out this morning.
Gotta love a crisp autumn morning and the old guy leading the way. After a bit of mumble chatter the PAX was off to the Matthews Library.
The Thang:
Shockingly the library was closed, so I suppose all you can do is run around it 3 times while doing a few Merkins and LBC’s.
Now lets take off to Crestdale Middle… what’s that Madison? You need to check out the construction site? Oh, Porta John!! Well meet us at 51 or Crestdale.
The PAX made it to the school and ran through suicides with 10 LSS at each line and 10 Dry Docks at the start.
Back to Hwy 51 and 10 diamond merkins when we see Madison… we never did those merkins.
Partner up at Jekyll and Hyde: one partner does LBC’s while the other does a backward run to the top of the hill… repeato.
Back to the libary: Pack runs to the back of the linrar, 10 diamond merkins then run to the Beer Temple for 10 flutters… Repeato.
Back the Matthews Middle for a total of 4.75 miles and Mary with Area51.
Moleskin:
Great work by all and some strong runners today. After a disappearance of a particular PAX, we learned a great deal about Gypsy’s mountain habitat and guests warming the seat!?!?
Enjoyed meeting a fellow App State Mountaineer… but not enjoying watching my boys lay and egg right now against Ga. Southern.
An honor to lead this group today!!
Below is the official BB from OBT. A few observations on my first post in a while. Chelms never showed, Freehley’s & Fireman Ed love to gossip! Chopper just gets it done along with young & old Cooter! Commish taught me the meaning of Pop Warner Football, ok. Kirby has a dry sense of humor, and Snowflake is very quite! Jello likes Freehley’s innapropriate jokes, Cadillac was all alone this morning as CHELMS never showed. Tagalong was keeping his beady eye on me as his M is my new PT Therapist and I’m not allowed to run for 3 weeks. He’s also very neevous about the upcoming Crane Relay. Shameless plug go visit (CharlotteOneonOne Therapy). Thank you OBT for making the drive down South.
The Thang:
Pretty sure YHC should be doing work or studying for the PMP, but enough of that. Meathead needs a backblast and YHC has fallen out of practice. If you read the pre-blast, then you know this will not be witty or epic but the workout was (epic).
9 men met at Elizabeth Lane Elementary for their downpainment in the weekly workout that is Meathead. As per the usual, we circled up, music was queued, disclaimer, shovel flag, and we were off.
The Things:
Warm-up:
SSH x 20, Two-handed swing x 20
IW x 20, Two-handed swing x 20
Plank up – mt climbers x 20, hold plank for 20 seconds, Two-handed swing x 20
Circuit 1: all 4 exercises represent one set, and reps are descending per set. As reps go low, weight goes high
Goblet Squat, Merkin, Sumo Deadlift, Two-handed Swing
x 20, x 15, x 10, x 5
Circuit 2: (single sided)
Clean and press from ground, Reverse lunge, Lawnmower (reverse grip), one armed swing
x 10 each side, x 7 each side, x 5 each side, x 3 each side
waiter/rack/suitcase carry across the parking lot. Start with right arm, come back with left.
Circuit 3:
Curls, Upright row, Overhead Extension, double OH press (thanks Mighty Mite)
X 20, x 15, x 10, x 5
Circuit 4:
one arm swings, Snatch, OH presses, diamonds merkins
x 10 each side, x 7 each side, x 5 each side, x 3 each side (or X 20, x 15, x 10, x 5)
The ‘warmed up by the end of the first set’ Moleskin:
Workouts always look easier on paper. This is no exception. The idea was not to focus on one area in a circuit and slowly add in extra weight. The killer here is the number of reps. We got 100 2 handed swings in today, 50 standard and 35 diamond merkins (circuit 4 got cut short due to time constraints), 100 single side OH presses and 50 two-handed OH presses, 50 squats, 50 sumo dead lifts, etc. I struggled at the end of the last sets of OH presses with a 53lb bell, so I know I was smoked.
Pax were in good spirits, mumble-chatter was light-hearted even if the music wasn’t. YHC did get some comments about his song selections from “that sounds like a teenager, whose voice just dropped, yelling at his parents because he can’t go to the party” to “i’m feeling angry now”. Overall, great effort out there. Thanks Voodoo and High Tide for the opportunity to lead and for High Tide with the takeout.
Announcements:
Crane Relay – Tomorrow
Vagabond – November 10th, Hickory Tavern, 13 miles, 6 AOs, t-shirts are available. Check the pre-blast.
Christmas Party – Dec 1st, 6:00 PM, Seaboard in Matthews, food by Brown Bag
Santa Ruck (2.0 friendly) – Dec 1st, not at 6:00 PM
Metro has a turkey drive going. They want any donations this year to be turkeys delivered by pax to the families that they are donating too. See Deer Tick in Metro for more details.
SOB is hosting a Turkey Bowl on Thanksgiving day. Trash talk is aimed at Area 51, for a highly contested win in a previous year. Smething about hurt feelings (i.e. SOB wasn’t invited back, boo hoo). So Area 51, as per an SOB guy, “if you want to come to the varsity game, come out to that one.” All this from a SOB pax who is boycotting SOB so he can come to Area 51 to trash them ahead of the Turkey Bowl. Riiiiiiiight …hopefully SOB won’t shut it down like they did Foxhole. Too soon?
Winter gear orders are coming. Help High Tide keep his role as gear Q and order something.
Joe Davis Run is in March. Get the lowest price by registering on or before October 31st.
And now, your mornings playlist
Filter – Hey Man, Nice Shot
Helmet – Milquetoast
Snapcase – 20th Nervous Breakdown
Madball – For my Enemies
Deftones – Headup
The Hope Conspiracy – Youth and It’s Burden
Paint it Black – The Beekeeper
Sick of it All – Disco Sucks, F*** Everything
System of a Down – Sugar
Faith No More & Boo Ya Tribe – Another Body Murdered
Rage Against the Machine – Sleep Now in the Fire
Social Distortion – Don’t Drag Me Down
Red City Radio – 50th and Western
I planned this Q today to challenge myself, and the Pax, to get out of our comfort zones and put in some work at 530am. As they say, the real growth happens in life when we break out of our comfort zones. Workouts should be no different. If we’re going to wake up early, we might as well push it hard. I also got a late night text from Ice9 asking where we meet for The Floater. Since he’s lived in Waxhaw for 13 years, I tried to give him the simplest directions to where the Water Tower and Church are located. Let’s just say, I should not have assumed!!!
14 of us took our warm-up lap from the Water Tower/Church location around the block to get started. Warm-up exercises consisted of:
The THANG…a S.M.A.C.K. down was about to happen:
Mosey to the famous Waxhaw Footbridge. Partner Up with someone of equal speed.
P1 runs over the Bridge, down Main St, and back to the Tree. At the tree and benches P2 does:
Each man completes (2) rounds of each Letter before moving onto the next. Somehow, Ice9 and I got off count and either did less Step-ups than required or more Merkins…either way, YHC heard about it from Deflated! Thanks, brother. Guilty as charged!
Great work by the Pax getting up and over that bridge so many times. Those steps are steep and thankfully they were dry today. YHC heard some complaining about Merkins followed by Atomic Merkins then Dry Docks. That’s how we know it’s a good workout. Realizing we had some Pax just starting the “K”, it was strongly suggested YHC shut it down and gather up the Pax. Request honored. Now, grab a wall at the Veterans Memorial for:
Shoulders were now smoked. Mosey back to the start for the “Cube of Pain”. My sons found this Bootcamp exercise Cube at the new Five Below on 521/Lancaster Hwy. They thought it could be useful at F3, and for them at home. I used it at Dromedary recently, so I couldn’t deprive the Floater Pax of this great tool. Each man rolls the cube and whatever exercise and # comes up, we do it. Pretty Simple. To the best of my knowledge we did:
Finish!
Moleskin:
As mentioned, I wanted to push everyone beyond the limit of what we would do ourselves. Today was shoulder and chest day, and I think everyone tore down to build back up. Approaching my 2-Year F3 Anniversary on 10/31/18, I have made it my mission to take my Q’s to another level, to select Q’s at Dromedary on Wednesday’s that will bring some pain to the Pax, and visit other AO’s to learn and grow. That’s what F3 is all about, in my opinion. We can’t keep doing the same thing and expect different results. Let’s keep pushing each other, fellas! I’m proud of what I see from so many of you and the increased speed and strength you’ve developed. Until next time…
Announcements:
Great Wolf Lodge F3 Event on 11/9. Workout on 11/10 at Great Wolf.
Damascus doing Vagabond on 11/10 as well.
“Clyent Dinner” workout tonight. 630pm at Food Lion shopping center.
New Men’s Bible Study at Five Stones Church (not an F3 study). Wednesday mornings. 615am after Chiseled.
YHC took us out in prayer. Lord, continue to bless the pax, provide a hedge of protection around us all, our families, our schools, our community, our workplaces and our country.
Is there anything more exciting than a VQ?
As the clock ticks closer to 0530 all PAX wonder — can he count cadence? Will he run out of exercises? Will this be the first in an illustrious list of worksout led or will they “strike out” (if you know you know).
For Schmedium at DV on Wednesday the answers are as follows:
The thing:
Little warm w/some suspect cadence… all the usual suspects – Merkins, IW, SSH, LSSquat
mosey to the track – break into 2 groups for some indian runs
400 meters – Merkins
400 meters (increasing speed) – squats
400 meters (increasing speed) – lbc’s
400 meters (increasing speed)
Mosey back up to the bathroom …
2 groups:
1 with a lifting rock doing curls… 1 runs 400 meters does 20 step ups, 20 merkins, 20 dips 400 back
repeat x4
Finish.
Author’s notes:
From my vantage point I would give the workout a 7 on intensity, 8 on creativity, 9 on community, and 10 on efficiency.
Spackler, Stone Cold, Busch, and Header all in attendance meant we were only a Semi-gloss away from a royal flush — you really can’t beat that group.
The Eagles were in full force again – 8 strong. Carmel Corn posted well -no one is quite sure of his age but he runs with the young guns… Snookie was chipper as ever and Sparty balanced him well with a healthy degree of “I hate this” emanating from his person at all times.
Only 3 weeks left to see the Eags before they inevitably fly South for Winter. Don’t miss your chance!
DW
17 PAX had no idea what they were getting into at Chiseled this morning. I always find it fun to think of new ways to stretch ourselves as a PAX. With Zinfandel holding the record of least used gear in a gear workout, I thought I would go the other direction with the introduction of 40lb buckets full of concrete. According to Deadwood, the back of my truck was dragging from all the extra weight that was about to be hauled around Five Stones Church for the shear enjoyment of a great workout.
Let’s MOSEY:
Take a lap to the front Entrance of the Church and all the way back to the start to ensure we were nice and warm on a cold morning
The Thang-
COT
At the end of the workout, the buckets became Phuckets with 2.5 miles of running and plenty of muscle work with 40 lbs of concrete. There was substantial whining about the required lifting and the finger pain from those who usually lift a wine glass. Fortunately, I have stored the buckets at the Chiseled site for anyone who wishes to add the weight to future workouts.
Announcements
This hasn’t happened in a while. A pre-blast by YHC and a pre-blast for Meathead.
If you were hoping for dry, witty humor or some level of epic writing, then find something written by Ickey Shuffle or Horsehead. YHC is simply here to let you know that tomorrow will be tough. You will have trouble screwing in light bulbs after this workout, your legs may fail you when you try to get up from your desk later in the day, and your ears will never forgive the onslaught of aggressive sounds of the 1990’s – 2000’s.
Playlist will include: filter, helmet, sick of it all, clutch, deftones, madball, rage against the machine, paint it black, red city radio, social distortion, system of a down, the hope conspiracy, snapcase. it won’t be a white zombie workout, as disappointing as that sounds.
Bring light bells and heavy bells, expect high reps and low reps. And grab a protein shake, you’ll need it after we’re done.
SYITG