6 men made it out for a very humid morning at F3Area51.
Mosey to field with track for COP
SSH, IW, LSS, MC, Cotton Pickers, Windmills
11’s across the field
Jump Squats and Merkins
Mosey to back trail and lunge walk
Run trail x 3 with Dips, Derkins, Incline merkins at the end
Mosey to back where the stumps used to be
Grab a spot on the picnic tables.
Step ups, one legged squats, calf raises
Rinse and Repeat
People’s chair + arms raises and arm presses
Mosey to rock pile, grab a lifting rock that can be transported
Starfish
Curls at center
merkins, wide arm merk, diamond, hand release, CDD at each pole
x20
Overhead press, tricep
Starfish #2
squats at center
Jump squats, Alter lunges, heels to heaven, flutter, dolly at each pole.
There was some more on the agenda, but mumble chatter and the starfish took its times. We returned the rock and then COT.
Announcements
Crane relay 10/26 – https://f3southcharlotte.com/2018/07/14/the-crane-relay/
Balrog III 11/10 – watch out for announcements
As always, thanks for the opportunity to lead.
16 men for Rock Zero. A few were in the know on part of the workout as YHC posted the plan to run 3 one mile loops with a mapped pic on Twitter. Disclaimer given. McGee pulled in as we were moseying.
Thang
3 minute mosey through the parking lots of Calvary. Circle up
COP
Merkin x 25 IC
IW x 15 IC
10 Burpees OYO
Squat x 15 IC
Mountain Climber x 15 IC
Peter Parker x 15 IC
Mosey to the top of Entrance 4 to start the loop. 4 stops.
Ran 1st loop together. 2nd OYO. Mary to regroup. Led by Purell. 3rd OYO AYG. Again, Mary led by Purell to finish.
YHC took over upon arrival for 2/3 and did additional Mary/Plank series.
Mosey over to another parking lot. Line up abreast at light pole
Plank Start Short Rest Pole-to-Pole Sprints
Mosey over to Rock Pile. Lifting Rock
Civilian Cadence Rock Set
All exercises to 10: Curls, Tri Extension, Presses. 3 reps, no rest
Merkin x 10 IC
Bring back rock. Mosey to lot adjacent to launch lot.
Burp and Merk
Burpee 1 with 1 merkin. Burpee 2 with 2 merkin. Burpee 3 with 3 merkin. Up to 10
Finish up with Mary/Plank Set: Flutter x 25/Dolly x 20/Low Plank Jack x 15/Plank holds
COT
Moleskin
2 weeks in a row for YHC at Rock Zero. Been taking Saturdays off since my knee surgery a few years ago. Nice to be back in the fold.
Always great to have my bro Slow Roll join from F3 Mountain Island area. Solid work today
Purell left 15 dudes behind on the AYG 2nd and 3rd loops and the sprints. He is fast, in case you hadn’t noticed. Solid work today
McGee is a workhorse. He was LIFO. When getting ready to leave a few minutes early, he walked away and turned back around when the Burp and Merk was called. That’s how it’s done men
Triple Liebold generations: Viking is 72 and put in a strong 60 with Boerewors, his son, and Jimmy Dean, his grandson. Awesome to have 3 generations out today. Well done men.
Hoover had the tunes going. Nice to grind it out with some music to distract from the pain cave
Gummy was limited on mumblechatter today. He did take opportunity to poke at McGee’s merkin form. Knew he couldn’t resist the triple loops. He has done these the other 2 times we ran it at Fast Twitch. BTW, last time we did it as a 6-fold challenge. Run 6 loops in the 60 minute allotment or AMRAP. 4 pax out of 20-ish finished. Rachel was out front and got 6.5. Turkey Leg, Alf, and YHC finished under 60. Hannibal was just over 60. Nowhere to hide in this loop. We ran to the bottom of Ent 3 the other times we ran it. Cut it shorter this time.
Radar did not post
Hops asked if YHC had the Q via text. Thought that is an HC. Guess not
Glad to see Ductwork and Marge, been a while men
Hammer has gotten real fast. He had a mid-workout meeting with Mr. Brown
Deep Dish put in a solid 60
Marlin and BLC were the other RESPECTS and crushed it
Enjoyed an iced coffee at Starbucks with several of our crew and a few from Ascent.
Thanks for the invite to Q Rock Zero. Always an honor to be asked to lead the good men of A51
Strong takeout prayer from Ductwork
Announcements
11/10/2018: Let Them Soar 5K. Need 6 more runners. Gypsy is your contact. Race is at Kevlar/Skunkworks AO
Need Q’s for Rock Zero in November. Hit up Hoover
So I put out on the social media wire that we would be remotely participating in the Koman Race for a Cure series by starting with a 5K mosey….Arrived at site and found a good crew of 10 total (recent FNG DoubleStuff is not in the system yet).
I announced mosey 5K and got a few looks….. We ran a few laps around millbridge circuit and all ended up with close to the 3.1M mark – some ran further – some took a visit to Transporters office. Hats off to Popeye for encouraging his 2.0’s to give it their best effort.
Gather in circle
SSH, Merkin, cherry/potato/dugan/pickers
Knowing that our F3 Brothers would be doing their fair share of pushing the cycles…
Gather on street by 1st parking lot. Partner up with similar partner weight.
-Alternating Partner Push up the hill all the way to Kennsington Drive –
-Alternating Partner Pulls down the hill to entrance to school
Mosey to parking lot at School for Sun Dial
-Gather in cirlce: first person into the center performs a set: 1 broad jump, 5 merkins and 20 SSH
Rotate clockwise so everyone has turn in the center
-Perform second series with: broad jump/5 speed skaters/ 10 Squats
-Perform third and final series with: broad jump/3 merkins/5 mountain climbers
Mosey back to the parking lot
COT/Announcements
Some surprised looks on the Pax when I said 5K mosey to star the workout….but all rallied and finish the 3.1 trek.
Mostly a mix of Clydesdales, workhorses and a few young gun speed skaters. All in all a solid effort by everyone. We all know someone that has been affected by cancer/especially breast cancer. My mother and sister are both breast cancer survivors – I know we have a few Pax that have lost their mothers to this disease. Pray for those that are struggling with the disease and for those that have passed away. Big round of respect for our F3 Nation that was in Uptown supporting the cause.
Today I wore my knee high red socks and also happened to wear a red Adidas shirt and red shoes. I looked like I was trying out for the high school soccer team (with the likelihood of getting cut), which Hops made sure to make fun of, and deservedly so. What’s wrong with looking good and working out? Orange Theory gets to do it, yoga chicks get to do it, Pure Barre gets to do it – why do we have to be the workout junkies? Because that’s the way it’s supposed to be…I won’t make the mistake again Hops.
Thorough Mermaid approved disclaimer given and we took off.
Run around church, quick warmup, and across the street to the neighborhood hill.
1st stop – 10 merkins at the bottom, 9 at the top, 8 at the bottom, etc….it was about a mile distance to get warmed up.
Rock station – grab a partner and grab a lifting rock
Parter 1 – 10 reps of given exercise, Partner 2 – 9 reps of given exercise…down to 1 and then run
Before Burpees we dropped the rocks and did reps of curls, shoulder presses, chest presses (2x) and tri-extensions in cadence rotating our rocks to the left twice.
Down to parking lot – plank over parking line
5 merkins, sideways crawl to next parking line, 5 plank jacks, crawl back to original spot 4 merkins, crawl back and do 4 plank jacks, all the way down to 1.
Run back to lot and we were done.
Moleskine
Really random group of guys came today, lots of new guys, regulars and some F3 legends as well. I love it when that happens.
Joker brought out the football at the end of the workout. This should be a regular thing at all workouts.
Night Court recently had his 3rd child, a 3rd daughter (Vivian Renee) congrats brother…and nice knowing you. Cottontail is a financial adviser and he has 13 kids so he knows what he’s doing. Befriend him now.
Racquet came out for his second workout (after being an FNG last week) – he was killing it today. I think his name will stay the same after some initial threats to change it to something….well worse.
Archie came back out. We’ve missed the sub-18 year old presence but he looks as fast as ever…and stronger too now that he plays football and doesn’t run cross country anymore
Wham-O is getting married next week. We offered to be his groomsmen and he didn’t turn down our offer.
Cage showed up to the lot 3 minutes late, he finally found us with 12 minutes to go. I would love to have a video showing him running around looking for us for 30 minutes.
Prayers for Darth Visor and his family. An Alpharetta F3 brother who passed at a workout. This is the worst thing that could happen at a workout, obviously, so let’s be prepared for it. I always carry my phone on my arm when I Q. When a minute or even seconds could mean life or death it’s something we should all consider.
Thank you Hops for taking us out.
Thanks for all who came and for agreeing to follow a bright red, douchly-dressed pretend soccer player into the gloom.
-Orange Whip
8 PAX wisely chose to skip out on Ragnar in favor of following my lead on a steamy October morning.
Warm-up:
Disclaimed the wily vets then 10 burpees OYO, no other warm-up necessary.
The Thang:
Run down Community House towards room 101, passing room 101, and down to the walking paths behind the Brigham building for instructions as follows:
Run to first patio, 20 step ups each leg/20 derkins
Run to next patio for 20 box jumps/20 dips
Run to next patio for 20 mountain climbers/20 thigh slaps
Run to next patio for 7 burp ‘n merks
Continue on the sidewalk heading down towards room 101 for 10 Carolina Donkey Kicks
Head up the ramps to the top and complete 20 diamond merkins/20 squat jumps/20 American hammers
Run down the ramps to the basement where the cinder blocks live and do 20 bent over rows
Hit the stairs and all the way to the top, then do a 180 and back down the stairs
Run back to the start on the walking path and that is 1 lap… now AMRAP until reconvening at 6:08
Take a slightly longer route through WF parking lot and back to launch for 30 seconds of burpees to round it out. Got 4-5ish miles in, lots of merks, burps, and other silly named exercises in.
DONE.
Moleskin:
I have posted enough at The Brave to know this is a no bullsh@t workout and the expectations for a good beat down are high. Was slightly bummed that a lot of the usual suspects at The Brave were out today for Ragnar, so maybe we will have to run this one back. Hollywood thinks so. I’m not sure that any of the other 7 that were there today are interested in that, especially since Kirby questioned the time spent in what he called the pizza oven. Props to everyone for putting up with that AMRAP, not sure if it can be called that with everyone getting in about 2 laps. Hollywood is always looking fast, didn’t disappoint today. Tuck had a smile on his face the whole time, per usual. Enron didn’t like the early burpee call but even closed out the workout with one. Chunder continues to impress… pretty sure when I was 20 and it was 5:15am I was coming home from the bars with a La Bomba’s burrito in hand. Kerri was a FNG one week ago (didn’t know FNGs showed at this AO) and this was his 4th post, pretty awesome. Paper Jam sure did a lot of running for #notarunner. Nice work! Kirby was apprehensive about me being on Q both before and during, but was strong all the way through. Great to see Paper Jam and Kirby push each other.
Thanks to Paper Jam for the takeout and to Tuck, Thin Mint, Mario, and One-Niner for the opportunity to lead these animals.
Announcements
Everything is on slack and mypace.
Good luck to the Ragnar teams this weekend!
Written/posted by Mermaid for Titan Q
24 men for what I will call a celebrity guest Q from Titan, who posts mostly Metro, but lives near the A51 line. Margo planted the shovel flag and Titan disclaimed the crew. The Metro guys do abbreviated disclaimers. Went something like this: “I am your Q and we will do some stupid stuff. Modify as necessary.” Perfect. Off we went
Thang
Circle up in launch lot
COP
SSH x 20 IC
10 Burpees OYO
IW x 20 IC
10 Burpees OYO
Squat x 15 IC
10 Burpees OYO
Mosey around Visitor side of football field. Right on Walsh down to Apt complex cul de sac
10 Burpees OYO. Q didn’t like the traffic. Off we went the way we came. Through campus and up Little to WF lot.
Circle up
Merkin x 10 IC
MC x 10 IC
Wide Merkin x 10 IC
Peter Parker x 15 IC
Diamond Merkin x 5
10 Burpees OYO
Short mosey onto Little near corner at McMahon
7’s
Run up to 2nd street light. 6 Burpees. Run back down. 1 Knee up. 5/2, 4/3, 3/4, 2/5, 1/6.
Plank series when done. Yankee Aggressor, Southern Gentlemen, etc.
Mosey over to another parking lot.
Partner Carries/Wheelbarrow (Partner swaps)
Mary at finish.
Mosey down Little. Left on Walsh. Left into campus.
People’s Chair
Air presses, Incline Merkin x 10 IC, Derkin x 10 IC
Mosey through campus and back to launch lot. Circle up. Mary until time.
COT
Moley
-Lorax crushed the 7’s. Scabby was right there with him. Titan a few paces back.
-7’s was a long set
-Titan’s VQ at Centurion. He told YHC he had to come over and scope out the AO to prepare. Well done with the Q. Thanks for leading the group today. Always nice to have a new Q lead and go to some different spots.
-Haze whined about doing burpees. Said he will be filing a formal complaint with upper mgmt. There must be a form for that somewhere. Will reach out to Alf
-Kotters to Red Rocks
-Kotters to Black Beard, who had an actual black beard
-Fairly certain Ickey Shuffle is sticking with Burpee-Free October
-Chelms did not post
-Solid work by this crew of 24
-No recording of name-o-rama. I missed 3 names, I think. Didn’t think about my having to post the BB until Titan asked after the workout.
-Back to the BB title. I have known our Q, Titan, for much longer than I have been doing F3. Back in 2013 we were at my twin brother’s bachelor party at Lake Lure. We stayed in Rumbling Bald resort in the Dirty Dancing house. The deck overlooked the Dirty Dancing green where Jerry Orbach was pulled of the course to fix the bootleg abortion done on Johnny’s sister. The home’s owners had a bunch of memorabilia down in the basement, including a big poster with their faces superimposed over Johnny and Baby’s. You can’t make this stuff up. Anyhow, got to talking with Titan and the subject of working out came up. He told me about this F3 thing he had been doing and invited me out to try it. The libations did the talking for me and I quickly responded that yes, of course I would like to try it. Nevermind that I had never been a runner and it involved running. The weekend cam and went. The next week I got a message from Titan to post Centurion. For whatever reason, I could not make it. Well, he sent me a message the following week. This pattern suggested I was not getting out of this commitment. I posted Centurion 04/12/2013. Titan was there. Dora was on Q and we completed Byron’s 40th bday workout. That sh*t hurt. Bad. My quads were sore for a week from the squats. My lack of running skills was prominently displayed in my performance. I did it though. I knew I was going to get named afterwards. There were a few FNGs there, including my neighbor, Cane. I provided a little generic info on myself. The group waffled on a few names. Titan pipes in, “Wait a minute, you were a D1 swimmer. How about Mermaid?” I tried to interject and that sealed the deal. I didn’t want to be called Mermaid. I wanted a beastly name like Titan or Thor or Wolverine. Mermaid it was. So, big thanks to Titan for the invite and the subsequent accountability needed to actually get me to post. F3, essentially, is the hangover I walked away from that bachelor party with. It has lasted 5 and a half years and has made me a better human being.
Announcements
Charlotte Marathon in November. Speed for Need is looking for Track Commanders. Scabby is your guy
Joe Davis Run: early registration is OPEN. Register HERE
21 faithful showed up in the cool gloom this morning for another edition of the #Hydra. No new guys this week so after a short disclaimer we were off. Here’s what we did:
Moleskin
Strong group out there this morning. Wanted to keep us moving, make it hard and keep it simple. Based on the mumble chatter YHC thinks he succeeded. Really enjoy watching Semi modify the call as he sees fit. True art form. Gummy called YHC out for the lack of creativity. Sorry man. Thanks to Hannibal for the take out and thanks to Marge for lending me the keys.
One Eye
Editor’s note: Lois posting on behalf of Thumper. This was good. I still can’t feel my legs.
As I was pulling into the AO, Gypsy and 8 other Sparta running maniacs were blazing a trail. 11 others joined me on our Peak 51 adventure.
No FNGs, so the standard disclaimer was given and we took off to Stumptown Park.
COP:
The Thang:
Dora 1-2-3: Partner (A) runs around the loop at Stumptown Park while Partner (B) does said exercise:
Plank while waiting for 6.
Mosey to parking lot behind the First Baptist Church and partner up with someone new.
Partner (A): Run to the top of the lot and do 5 burpees while Partner (B) does exercise:
Mosey back to starting point for some Mary:
COT
The End
Announcements:
Thanks to Tweetsie for taking us out!
E ala ‘oe!! e holo ana nā kānaka
Amazing what happens when your body decides it’s time for you take it easy for 6 weeks… the last Q I had was Sparta and at the time, I started the BB with..
“Sparta has to be one of the easiest AOs to Q of all the ones YHC has been given the opportunity to lead. The rules are easy.. WAKE UP!! Go run as hard as you can and add in some quick exercises along the way to ensure the PAX is staying together and/or catching your breath.”
Boy was I wrong… sure the Waking up part and run hard thing is right… but the easiest AO to Q….only if you can breathe.. and after 6 weeks on the F3 I.R. that breathing part was more than a challenge… it was more like survival and I was just glad I had 8 other Spartans out there this morning to help push each other along… Literally.
Today’s Spartan beat down was a Speed For Need intro for many of the PAX
YHC brought 2 racing chairs to the AO this morning for good reason.
1) I need to train up all the F3 Area 51 pax I can as the Regional Q for Speed For Need.
2) They are a really good coupon for a leg burn out
3) YHC knew I was going to be sucking wind hard today and needed a good wienke that could challenge the most fit Spartan but keep the PAX together.
Quick disclaimer and quick safety lesson regarding the running strap and breaks and off we roll. These chairs look extremely easy to utilize when running next to them… but once you place a grown man in the chair to train with and step up to drive, it becomes a seriously taxing coupon. The plan for today was to cover 4.5 miles and allow every pax member a chance at some interval training with hill resistance while pushing the team’s chair.
The Thang:
Start AO: Sparta Launch
MoleSkin:
It’s great to be back out in the Gloom with you guys. I knew it was going to be rough off the start as I got back to it.. But had no idea how quickly you lose your cardio conditioning. Lots of new pax out this morning too that made my heart very happy to see Sparta growing like it is. Maybe I need to take more time off and see if the pax keep on multiplying. I would like to call out whoever was killing it today out front… but since I was in the way back 6 most of the morning I will just say great job to all 8 of you guys.
We have a great Q line up shaping up for the remainder of October and November. So if you are looking to continually get better and challenge yourself with a different type of A.M. beat down, come on out and find out why we call this AO SPARTA.
Announcements:
SYITG!!
Respectfully,
Gypsy
Floater was my first (VQ) effort at delivering a beat down. Reflecting back on that faithful day in August, thought I needed a “redo” to see how I have progress, not only as a Q, but from a fitness standpoint as well. Being a recent graduate from MB’s and Posse’s Q-School, improvement was bound to happen. No worries……if I were to get stuck and lose my way during the workout, MB and Posse would be there for support……..Oh wait, neither one showed. What was I going to do without my mentors? As if they pushed me out of the nest……..fly away little Southern Belle you are on your own. The Q-School professors were using the tough love approach to see if I would sink or swim.
17 pax arrived early Thursday morning for a light workout and some social time. Well, 14 arrived early. Three showed late out of the darkness at some point during warm ups. Before time to start, lots of laughs, stories of running over mail boxes and some groans from the ones who braved Banjo’s Chisel beat down. The mood was as if no one knew of this not being a social event, we’re here to workout not talk. Oh wait…..guess we’re aloud to socialize before/after but not during the workout, my bad.
Warm Up:
Quick mosey around block and back to parking lot to pick up anyone who may have been late. As mentioned, we had three pax arrive while we were half way through the warm up.
As should be noted, all warm up exercises ended at 12…..The was a reminder to Dana and Moneyball of the beat down the Vols took against my Dawgs. The number 12……points scored. Dawgs win!!!! (38-12)
Thang:
Mosey to Main Street. Explained to the pax this was going to be part 2 of my previous light pole work.
Mary at Dream Chasers while waiting for the 6. At this point, the mumble chatter began from the usual suspects (Recal). Not deterred, I barked out the next exercise…….lunge walk from Dream Chasers to the stop sign. At some point, Fuse spoke up…..are we really doing this again? My response…….yep. Not 15 minutes into the workout, I had a few pax on the ropes. Once we reached the stop sign at Howie Mine Rd/N Providence St, new orders were given – At every light pole, alternate 10 merkins/10 squats. Once you get to the stop sign at the other end of N Providence St, rinse and repeat. Meet back at Dream Chasers…….Mary while waiting for the 6.
As the 6 arrived (Fuse and Dancing Bear), we attacked the light poles on Main Street again.
The third block was a killer with a number of pax needing to modify. As the 6 arrived, everyone looked gassed. No time to waist, we have 10 minutes, let mosey. Moseyed back to the church for two hand slap cheddar shredders. Great exercise…….Epsilon introduce this exercise at one of his Q’s back in the day when we worked out at Weddington HS…..miss those days.
Still have 5 minutes to go……went to wall across from church.
Finished with various ab work exercises until time was up.
Moleskin:
Great job today fellas. Fairly tough work out for me as I was gassed at the end.
Deflated is becoming a beast, front man for the entire workout. Deadwood and Banjo seemed to be attached at the hip all morning. Not sure what you two have going but may want to include Zin. Maddog and Recal were killing it till the end. Dough boy…..impressed, you are slimming down and increasing your speed. Not impressed…….the gloves. Those things have got to go.
Not sure what happened to Fuse and Dancing Bear. Appear to be “modifying as needed” way too much. Believe you two are fighting the “no socializing” efforts from others. Of course, Fuse returning from his “work” vacation may have gotten him out of sink. Dancing Bear may be reeling from the previous day Banjo beat down. Not sure, everyone else can decide.
As far as my mentors not showing today (injured or not), we did not sink…….we swam!!!!! Appreciate the insight provided at q-school and tough love.
Maddog – Thanks for taking us out.
Announcements:
Donations for kids clothes who lost their mother in a house fire – Impromptu