The fall-like air brought on a lot of mumblechatter for this group of 11 men. It was a lively, chatty crew…..but a tough one just the same. It was designated as “heavy” day at RZ which means the pax should expect to be lifting “body weight plus” as defined by site Q Flipper. So, after being told I was already one minute late in getting started (again, it was a talkative lot), I delivered an eloquent disclaimer and off we went:
Warm Up:
Jog to front Calvary yard. There was a mob sized number of geese in the front yard who looked hungry so I decided to not run all the way to the front Calvary sign where most of them were claiming turf.
The Thang:
Merkin Circle:
Jog to the front court yard of the church. Form a circle and get in the plank position. Shuffle while staying in the plank position either 5 paces to the left or right based upon YHC’s command. When finished with 5 paces, drop for 5 merkins of stated variety. I think we fit in garden variety merkins, HR merkins and diamonds. Two notes on the merkin circle: Spackler was lined up to my left and quickly told me I was shuffling toward him too quickly…..I guess I made him nervous. Secondly, Deep Dish REALLY liked the merkin circle thing. He called for it no less than a dozen remaining times throughout the hour….glad you enjoyed it DD!
Sand Bag Duty:
Jog to the front parking lot. I commandeered 7 sand bags from both Flipper and Hoover. The bags were waiting for us at this location. Grab a partner and while partner #1 runs the distance of the islands at the front lot and back, partner #2 uses the sand bag for called exercise: 1) squats and 2) bench presses. The third exercise was a team combo of alternating lunges and running the distance between your partner and the end of the islands.
LOTS of feedback occurred during this exercise. Spackler insinuated my lunges looked more like a feminine curtsy than a lunge. Rude! Gummy also protested that his sand bag was heavier than anyone elses. Um……Whatevs!
I originally planned to call partner carries back to the starting point of the front lot, but Deep Dish was SO smitten with the merkin circle, I called it again for him! You is welcome DD!
The Beast:
Jog to the soccer fields. Line up abreast for a F3 classic. Six cones were lined up across the fields. Run to each cone for 6 of the called work. I believe we did flutters, jump squats, LBC’s, CDD’s and Sister Mary Catherine. The talking certainly didn’t die down here either! Lots of threats of mutiny if we did burpees……lots of discussion about Hillary Clinton…….lots of statements of “we don’t like you, Hopper”. It’s ok….feedback is welcomed, just not necessarily listened to!
The Plates:
Jog toward the church. Flipper and Hoover also leant me some 25, 35 and 45 lb plates. Partner up with new sidekick. Partner #1 places plate on the planking back of Partner #2. Partner #2 planks and/or does merkins while Partner #1 runs to chosen light post and back. Flapjack. Presses with plate with rosalitaing and curls were also incorporated at this station. Prohibition had his own version of the rosalita press which was a combo of a dying cockroach and an ice capade on her back. It will take a LONG time before I can get that image out of my head.
Wall time:
Jog to the restroom hotbox and grab some wall to sit. We did leg lifts, raised arms and arm presses alternating with AYG sprints to designated light post. A guy who looked a lot like Purrell (but, obviously was not Purrell since he is only BRR training and not showing up at boot camps), led the AYG sprints EVERY dang time.
Run It Back:
We lined up and Native American ran it back to our starting point taking the long route of the outer perimeter of the parking lot. We then finished up with a couple of Mary exercises.
That’s a wrap!
Despite many “suggestions” made throughout the hour, we made it through. Man, the weather was beautiful and it gave us a glimpse of what the morning will truly feel like in another month or so. Just awesome. The pax was great and candidly it would not have been the same or fun without the mumblechatter that was shared. Rock Zero (fka The Rock….gratuitous plug there Pro) will always feel like my home AO so thanks for letting my lead Flipper and Hoover! Thanks also to the ten pax who showed up and made it worthwhile!
Announcements:
Hoover, thanks for the great take-out prayer!
3 Men showed up for the 4:30 Flat Pre-Pre-Run…..
2 More Men Showed Up for the Pre-Run…
3 More Men Showed up for the Main Event…
The Thang….
Pair up and grab a sandbag either a 40, 50, 60 or 70. The choice really doesn’t matter as we will switch it up.
Mosey over to the School Bus lot for a little Diesel fumed COP.
SSH x 14
Windmills x 7
and a car came so move over.
Have the other member of the pair carry the sandbag down the hill to the football field.
Line up facing down the field to the alternate goal post.
The first man in the team will bear crawl pulling the sandbag underneath him. The other man will do 10 merkins and run up to the other teammate and take over bear crawling. After each man had 2 cycles of this on his sandbag YHC will call switch. Each team moves one sandbag to the left. Repeat for 120 Yards.
Next up face back from whence we came. One Teammate will do deadlifts with the bag and the other runs to the far goal post and back. Two rounds of this moving to the sandbag on your left. Next round, run half the field while your partner is doing curls. Move a sand bag to the left. Then repeato with Overhead press. Move a sandbag to the left. Each team gets a chance at all the sandbags.
There is only one way to get back down the field. The same way we got here. Bear Crawl and Merkins.
After 120 yards we lined up at the bottom of the dragon’s crack hill. One partner got on his six and held the sandbag in the air while doing flutters, and the other ran up the hill to the dugout and back. The team of flutterers did 20 IC. Flapjack. All 4 teams had a chance at all 4 sandbags.
One man from each team carries the bag up the hill to the bus lot and then the other brings it home.
Got back with 3 minutes to spare. 8 Sandbags and eight people perfect. Everyone grab one and do a run a loop around the parking lot.
MS..
Great group of guys today. 3 Kotters and 5 regulars. All of the men worked well together. A few things I noted. Copay, who hasn’t done an F3 workout in about a year, is still fast and strong. Punchlist who is just getting back into F3 stayed in good running shape thanks to his M shaming him. Sharknado took a 2 year hiatus and is still skinnier than YHC. #notfair
As for the usuals it was the usual. Cobbler took a deuce, One-niner took a deuce (two weeks a row must be eating with cobbler on Wednesday nights), Cheddar is awaiting a baby while trying to do CSAUPs as close to her due date as possible #firstkid, and General is still fast and strong.
It was a pleasure to lead this fine group of men. Sign-up for Isabella Santos, Sign up for Crane relay.
Sixteen men made it out bright and early to Hydra. All were disclaimed and away we went.
COP in the field behind the school
LSS, IW & Monkey Humper x 15. Merkin and LS merkin x 10
First station of the circuit work began at the jungle gym where each man did as many pull ups as possible followed by 15 merkins. Mosey to the benches by the front of the school and complete dips and durkins x 15 each. Mosey to the third station which is the benches at the other side of the front of the school and complete LSS and step ups x 15 each. We ran this circuit three times.
Mosey to the back field for a little core work. Starting at the zero yard line, we completed LBC’s center, LBC right and LBC left x 10 each. Mosey to the 50 yard line and get some Dolly and Rosalita x 15 each. Run to the 100 yard line for flutter and American Hammer x 15 each. This circuit was completed twice.
From the back filed we ran to the church lot and grabbed some rocks. Partner 1 did curls, triceps and overhead press (x15 each) while partner 2 ran the parking lot to the far street. Flap jack and complete this circuit twice.
By now we were running out of time and steam. Time to head on back. Frosty paws took us out.
Moleskin
It was a great morning as we finally got a break in the humidity. Perhaps fall is here to stay. Everyone really pushed hard today and made it happen.
Another cool, crisp morning in the gloom and YHC’s first Friday back at Centurion in several weeks. 22 men made the decision to get one last weekday workout in before some Friday night shenanigans…or is that just me? Chelms tried to throw some gas on the fire last night with a little twitter war about this being an easy workout. I aim to please, so I tried to make it as easy for our one of our most senior members as possible. I didn’t want him breaking a hip. Here’s what we did:
Warmup stroll down Little, left on Walsh, back onto campus, and then mosey over to the Japanese restaurant parking lot just in time for the food truck to pull out and leave something foul smelling for our enjoyment during the COP:
Run up 51 to McMahan and over to the rock pile near the corner of Little and partner up. P1 do rock exercises while P2 runs up Little to Carmel and back (Flapjack)
Each partner ran Little 4 times. Planned for 6 rounds but we were severely pressed for time, so we cut it back and moved on. Mosey over to Aquatic Center parking lot and line up at the bottom.
Mosey back to the launch just in time for 20 Heels To Heaven. 0615 and we’re done.
Naked Moleskin
Well I did have a lot planned for this morning. I guess that run up Little to Carmel was a little further than I thought and took a while for 4 rounds for each guy. That took us until about 0608, so I had to cut it all back. You’re welcome, Chelms. But all that worry about Chelms hurting himself was thrown out the window with our WD Snooka smoking everyone out there. #beastmode He put the 18 year olds to shame…except when it came to burpee broad jumps. Holy Smokes! DL is a legit frog.
Great to see some familiar faces and some new ones. Welcome FNG Tommy Boy. The folks back in Sandusky are proud of you. Just remember, you don’t take No…I’m sure you got it. Champagne was very excited about good form slow rising merkins. Not as excited about running. Bug Eater, Run Stopper, Utah, Abacaus all put in good work. Margo was supposed to bring some goodies for everyone who posted. #Liar Purple Haze…were you there? I have you down, but I don’t remember even seeing you. Everyone else, awesome job. 22 is a lot for me to keep up with.
Great work men…and Mermaid.
Yours truly,
Prohibition
A pax dozen (13) met at Kevlar for Fun Friday. #MFGA Since YHC was on Q, they knew it’d be low mileage and involve KBs. Or…
Disclaimer – given 45 seconds prior to launch to save time
The Thang
COP
Mosey 1 mile to the playground behind Matthews Elementary School. (some gasps, grumbles, & cheers ensued) #crowdpleaser
Playground Circuit
Mosey to bleachers by baseball field
Bleacher Circuit
Mosey back to campus, with an Indian (Native American) run during the middle 1/3, via a different route
Three Minutes of Mary
Time.
COT
Announcements:
Take-out by Cotton Tail.
Moleskinne:
Despite frequent Skunkworks attendance over the years, YHC has only posted at Kevlar once, maybe, and felt a little unfamiliar with the AO. Were there pull-up bars somewhere? What areas of the campus are typically used? In the end, it didn’t matter, as YHC went for the off-campus approach and used what he already knew. A bonus for the pax was something different from the usual.
A jog to and from the playground behind Matthews Elementary would provide some needed mileage (~2 total) and allow some strength work. At one time, a Murph workout was considered (the mile start and finish were covered), but then YHC thought he’d get bored with just pullups, merkins, & squats for 25 minutes. So, instead, modifications were made to break up the work time into two circuits. This turned out about right as some of the natives (pax) were getting restless near the end of the first circuit, just as time expired. #goodcall
A jog in, a jog out, and a couple circuits in the middle is about as simple as it gets. Good thing, as YHC forgot the #weinke (oh, here it is, right here on my computer where I left it yesterday), but it was simple enough to remember through the sleepy stupor. In 5+ years, this may be the only time to arrive to Q without a physical #weinke in hand. Felt a bit naked, to be honest (but thankfully wasn’t).
In planning the workout, YHC had messaged Orange Whip asking about various options, who then offered to provide a campus tour in the form of a prerun. After the off-campus plan was made, it was converted to a standard prerun, except we came back too soon and had to depart for another 1/2 mile.
In other news:
Thanks for the opportunity to Q and spend time exploring greater Matthews. Always an honor to lead.
Aye.
HT
Lucky number 13, eventually. With our pre-runners in and all in the lot accounted for we launched 11 strong. Passing the crossfit box I tried to EH a solo SC doing a workout in the parking lot. Maybe they kicked him out? We’ll never know cause he stayed firmly planted next to his fern. You may notice I stated 13, we picked up a few bums along the way.
COP – AAA parking lot
SSH x10 IC
IW x10 IC
LSS x10 IC
Mtn Climbers x10 IC
Merkin x10 IC
Flutter x10 IC
Dolly x10 IC
The Thang
Round 1
Mosey to next lot in office park. YHC tells the PAX there are 5 sets of parking islands and we’re gonna use all of em. Modified triple nickel/Suicide run thing. Island set 1 – 5 merkins, do suicide set (out to middle island and back, out to far island and back), 5 Merkins. We started on the outside of the five islands which resulted in 6 sets of this awfulness. .7 miles and 60 merkins later we mosey north on Comm House rd,
Round 2
Bridge repeats – run out across the bridge and back (5K pace). First in chooses some mary x 25 (we picked up a wayward Snowflake running across the bridge on lap 1 – makes 12)
5 sets in the 15 min time allotment with boat/canoe, american hammer, lbc, plank set and something else that escapes me. 1 mile and 125 core exercise later we moved on to Round 3.
Round 3
Mosey to Torringdon main parking lot. Partner up (cause now we have even numbers) and run around perimeter of parking lot and at every parking island (x10) do 10 Hand Slap Merkins. #crowdpleaser Enough of that madness. Mosey on back across bridge to 1st stoplight. 1.3 miles and another 100 Merkins brings us to the final round.
Round 4
One more suicide set. Start at office park driveway, run (10K pace) to next driveway and back. Finish it up with 1/2 suicide to bring us back to the launch. .8 miles
Mary
With a few mins left we circled up and did a Ring of Fire. 1 runner runs around ring, we all do 5 merkins. 12 men x 5 merkins/man = 60 more merkins and 1 Tuck. Where did that guy come from?
BAM! Lucky number 13
Moleskin: YHC had what he thought was a fairly aggressive plan this morning. Many stops over a good distance to get the minimum 4 mile Brave requirement. A good mix of Chesticles and some more sustained running sessions to help get into a groove for pacing. The Pax held together well and were led on the runs by Fraiser and One Niner. Fire Hazard and Flipper are Merkin machines, even if yesterday was chest day. During round 2 YHC heard “Runner front” and it turned out to be Snowflake. We now officially had 12 and 1/3 of the Up’nOver BRR team. BRR Taper friendly means no hills, not low mileage. But how would anyone know what my made up phrase meant but me. 😀 Tuck found us after 57 mins back in the parking lot. I think he just played Candy Crush in his car the whole time. So now after reading this he can go out and do what he missed. There are lots of opportunities this fall for volunteering, supporting and participating in multiple events, see announcements below. Always a pleasure to lead the SOB’s and tks to Snowflake for the take out.
Announcements:
Crane Relay – last day to signup 8/25 – See preblast – https://f3southcharlotte.com/2018/07/14/the-crane-relay/
F3 Dads camping @ Cane Creek – Oct 19-21 – See Fraiser
Santos Run – 9/29 -Speed for Need chairs in full effect – See preblast – https://f3southcharlotte.com/2018/06/28/2018-isabella-santos-pre-blast/
Saint Jude’s 5K – 9/22 – Speed for Need event – See Snowflake
SandBox 8/31 – Evening for Believing – Soft Pretzel
Indian Land 4 yr Anniversary – 6am @ Indian Land Elementary
15 pax (including an FNG – Juicy Fruit (Owen W.)) posted at Elizabeth Lane Elementary for the last Meathead before we start sharing the parking lot with over-achieving and underappreciated teachers.
Warm-up:
The Thang:
For all sets below, rep recommendations vary by KB size: <=35 is 5 reps, 35-45 is 3 reps, >45 is 1 rep. Adjust intensity by adding reps or bell size as needed. There’s plenty of rest, so focus on quality reps.
Singles set:
Repeato at the top of the next minute with the right arm. EMOTM for 10 minutes. After the first 2-3 rounds, High Tide reminded the Q that we did 3 reps on the clean/squat/press complex, so that suggestion was made to the pax.
Pull-up set at the playground:
EMOTM for 10 minutes.
Partner up by bell size for a doubles set:
Partners flapjack every :30 seconds for 10 12 minutes. If this is too easy, use a bigger bell or increase reps.
Time. Thanks to Stone Cold for the take out in COT.
Announcements:
Moleskine:
YHC rolled up a bit early to launch and was soon followed by a red Jeep Compass. Not sure how long Dangerfield had been driving around, but glad you didn’t kill me and glad I could point you to the right lot. Amazes me that an 18 year old will wake up super early to go workout before their senior year of high school, well done sir. The rest of the PAX rolled up to join us in this high humidity morning (apparently one morning away from the start of fall temps). A disclaimer was given, and off we went.
COP
Mosey up the main drag and run into Bugeater and Scratch & Win, so we stop for COP at the adjacent lot.
IW x 20
Little baby arm circles x 20, backwards x 20
MC x 20
Merkin x 10
Plankjack x 10
Low Plankjack x 5
The Thang:
Mosey to the front entrance rock pile, grab a good sized rock, and head to front entrance with 4 islands between the Pax and 51. One lap around each of the 4 islands starting with the closest, and 10 merkins on the rock each time back.
10 Broad Jump Burpees around the first island with the rock, run back, 10 merkins
Walking squats around the second island with the rock, 10 merkins
Walking lunges around the third island with the rock, run back, 10 merkins
Run with the rock around the 4th island, 10 merkins
Mosey to the crosswalk beside the best turf in Area 51 and partner up.
Partner 1 runs to the crosswalk towards the baseball field, 10 of called exercise. Partner 2 does called exercise until Partner 1 gets back.
Round 1 – 10 merkins, rock deadlifts
Round 2 – 10 wide arm merkins, rock curls
Round 3 – 10 diamond merkins, rock overhead press
Round 4 – 10 dry docks, rock tricep extensions
Drop off the rocks and wall sit.
Left leg up, Right leg up, 50 air presses.
Mosey back to launch.
Mary
Heels to Heaven x 20
LBC x 20
Flutter x 20?
COT/Announcements
Q’s needed for Anvil starting 9/26, sign up here
https://www.signupgenius.com/go/904044fa9af2da31-anvil
Last day to sign up for the Crane Relay
YHC with the take-out prayer
Moleskin:
Easy group today, not much separation from the PAX as everyone stayed pretty much together. Great to have Overdraft, my brother, in town now and hopefully showing up at a few more workouts. Snuka still managed to show that he is 57 and will smoke you. As the War Daddy, he teamed up with the War Baby Dangerfield and made quite the fast combo. Brilleaux, Hammer, Hopper and Haze on their heels. After calling out YHC on twitter for his summer vacation and absence from Anvil, Haze was unusually quiet during the workout. He did express his love for arm circles and the Q’s superior form of them. Feel free to use for your Q next week. Note: no SSHs were performed, your welcome. During the wall sits, Scratch & Win had me a bit worried as he started naming inanimate things in his life that he was thankful for (shoes, grass, etc.) in order to keep his mind clear. Thankful this wasn’t the end of you man. Apparently Slumdog did not authorize nor follow Runstopper’s attempt at a renaming to Strategery a few weeks ago as he does not claim it. Mark the date of 8/22/18 that Bugeater is officially “back” and it shows. He’ll be on Q 9/12. Ickey is looking to tailgate the Crane Relay, and I don’t think he is going to have any problems finding a crowd. Enjoyed it guys.
10 men showed up to RockZero for a flash from the past…me. It’s no secret I haven’t been posting as much as I used to and I definitely have not been making it on Saturday’s in quite a while. Hell, even my backblast is almost a week late. So I decided to take it back to when Saturday morning workouts were great. When they were pure. When they made you feel like a man. So I had to take a page from the old days of DayZero. Except, this is RockZero…plus I’m out of shape so I had to do a very abridged version of the Day Zero Challenge.
Here we go:
Run around the church to the front lawn for COP:
Head towards the big field and partner up. P1 starts the exercise while P2 runs to the fence and back. Flapjack until all counts of each exercise are done.
If you finish, start over in reverse order.
That took the whole hour. Run back to the cars just in time for 0800.
Moleskinny:
I take pleasure in razzing Flipper about the great days of DayZero. It helped that Hopper was also there being that he was actually the co-site q that helped Gummy come up with a deceitful plan to tear down one of the greatest AO’s in the history of F3. Spreading that #fakenews all over the place about waterboarding and bamboo chutes being used during the COP. This is the reason I struggle to show up on Saturdays. I just know it’s barely worth my time. Have faith men of RockZero, one day you’ll get there.
Again, I brought back a very watered down version of the DayZero Challenge. A challenge so ridiculously stupid, only Iron Horse and Purple Haze ever completed it and it took them well over 2 hours. Studs. I think this still did a number on all of us. I will give Flipper and Run Stopper credit as they were the only ones that finished this one and started it over going backwards. I believe they got into the dry docks before time was called. Solid work, men. I do believe everyone else completed the full challenge just in time.
The mummblechatter was strong in the first few minutes of the burpees. It got really quiet though very quickly. Yeah that’s what I thought. Next time I promise to compensate for that silence with some of YHC’s greatest hits and bust out the iBomb for your listening pleasure. Christmas is just around the corner…
Until then,
Prohibition