What better way to spend a rainy dreary morning, Burpee Pong!
I’ve been working more hours than I should have and was unsure till late Thursday afternoon if I could make it this Friday. Which means I had nothing planned. But inspiration struck when I was walking in through the garage and spotted a Home Depot 5-gal Homer bucket. And the golf ball?? Well lets just say I’ve never played a round of golf that didn’t involve a windmill. But I have a cat that loves chasing golf balls around the house. Thanks Moose!
COP:
Slow mosey to the end of the parking lot;
SSH x 20
Imperical Walkers x 20
Merkins – Down / up then extend right arm and left leg out, hold for a 4 count, repeat with opposite limbs.
Arm Circles and some Shoulder Stretches
And the rain started, just in time to seek shelter under the awning at the school entrance.
THE THANG (“thang”?, is that really a thing?):
Round One
KB Merkins – Curls – Lawmowers – 2 Handed KB Swings – Overhead Tricep Ext. – Upright Rows
The Timer was a KB Bear Crawl up and back the length on the entryway to the middle school.
At the end of the KB Bear Crawl, the timer gets one shot to place the golf ball into the bucket from about 15-16 feet away. A miss equals 3 burpees for everyone. In, and then a bounce out of the bucket, equals 5 burpees for everyone.
Round Two
Reverse Crunch – Flutter Press – American Hammer – Kettlebell Crunch – Overhead Press – 1 Handed KB Swings
The Timer was a lungewalk, passing the KB under your legs each stride. With another attempt at the bucket.
COT:
Prayers and thanks for Glass Joe’s wife’s recovery. Prayers for Bullwinkle’s Mom’s upcoming surgery.
MOLESKINE
Burpee Pong Score was:
e-Harmony 2/2
Woody 2/2
Bullwinkle 1/2
Snookie In & Out (5 Burpees for all)
With the rain, we were at the right location with overhead cover, but it didn’t matter much, since we were all soaked through with sweat. The playlist was a little Rush heavy, but snuck in some VH w/ Sammy and me and Bullwinkle had a discussion about which version of VH was better. Though nobody mentioned the VH version with the dude from Extreme, understandably so.
Snookie and Hoffa were off in 2 wheeled BMW land, discussing past and present scooters and what Beemer NP, the drummer from Rush rides.
Hair Band & Crypto were ensconced in a Go-Ruck fortress while slinging bells around. I think HB found a new victim for the next Go-Ruck.
That’s all I have, I mean, can remember.
An honor to lead and share the gloom with you guys!
PS, I did try to sink the golf ball in the bucket several times the night before and didn’t nail it once, not once! Guess the 2/2 was the Q-drenaline…
Editor’s Note: Lois posting on behalf of Bernie, who did an outstanding job on his VQ.
13 PAX showed up at Peak this morning for YHC’s VQ. It’s only been a few months since I first posted with F3, but I have enjoyed every minute of it. The fellowship, banter and accountability have been what keep me coming back. Anyway, enough with the mushy stuff, let’s get down to it.
Brief disclaimer and we were off.
COP
The Thang
Mosey over to the bus lot for a round of Starfish workouts. There was discussion as to how many points a Starfish has, some thought 4, some 6. One week at Peak we did a 4 corner starfish, which really had me scratching my head. After my pre-Q research it was confirmed that there were in fact 5 points on a Starfish. As a side note from my research, did you know they make Starfish Sushi? Disgusting…
Anyways, the 5 points of the Starfish were as follows:
Every time the PAX were in the middle there were 30 LBCs, that’s 180 for those counting at home (we started in the middle).
Plank for the six.
There was some confusion as to where the middle of the parking lot actually was, so Smokey lent us his hat with the Power T on it as a marker. I think this was also the first time I had ever seen Smokey workout without something on his dome.
Lap around the track to come back to the middle for another round of Starfish, but opted for legs this time.
15 Flutter Kicks per leg in the middle.
Editor’s note: Lois again … I did 20 flutters in the middle. What the what?
YHC was initially worried about time management and was unsure if we would be able to get a few other things in. The PAX blew through the above exercises and left us with plenty of time for the other things on the Weinke.
The great news was we had time for some Jack Webbs, the bad news was I don’t really like Jack Webbs. But in sticking to the plan we rolled with it. There was a little banter from Sensei encouraging the Q “to not modify as needed”, so we all pushed through.
Glad that’s down, but I am sure somewhere down the road I will be better for it. There was cause for concern from Madoff and Sardine that I would call that we just roll around in the wet grass, but that just isn’t how we do things at Peak, and plus I had just dried out from last week’s soaking.
After finishing YHC realized we still had some time and I had been dying to use the newly painted lines in the parking lot for the suicide work so we did, however without a good start and stop line, this turned into PAX confusion … blame it on the VQ.
2 All you Got sprints before moseying back to Launch for some Mary.
Moleskine
There wasn’t too much banter today, at least not much that I heard. Sensei did try to throw YHC off a time or two with counts, but YHC wasn’t too phased.
Sardine warned us about his upcoming Q and how he was going to rip our chests apart, too bad YHC will be on vacation then, but look forward to hearing about the massacre.
Thanks to Slim Fast on his brief but appreciated Q hijack during Jack Webbs.
Thank you all for the opportunity to lead and for continuing to put in the work and be out there every Thursday. It is certainly something that I look forward to doing each and every week!
22 wise guys showed up to force a blind man to lead them through downtown in the dark.
Warm-up
The Thing
Moleskin
Great workout even though i was forced to do my VQ I am glad to have it out of the way. As expected my glasses did fog up but yet ya’ll followed me into the darkness!!! Very upset to hear Big Ten is moving to Tampa he will be missed.
Name the FNG
So Eric Phillips did not join the pax when he was at Brier crest but after he moved on up to Lawson he has now come out for F3 in honor of moving on up. He is now Weezy
Announcements
7am sunday ACT’s 5 and 6
a make a wish on Sunday Bottle cap is going to put. Although it is for a girl with terminal cancer it is an amazing event that is being organized. Our Family plans to take part.
As per the usual routine before a Q, I needed to get my head right. Landed on Ratt’s “Slip of the Lip” on Hair Nation, yep, that’ll do. Got to OP a little early to check out the fields; it’s been dry for the most part, but a caring Q needs to do their fair amount of recon to ensure a healthy returning PAX. Good enough, head back to the lot to yuck it up with some early risers prior to launch. Nice of Haze to let me synchronize my crap watch that is 2:42 fast with his nice Timex/Casio?
Give a nice, sarcastic disclaimer with an echo from one of our resident #Hydra attorneys HIPPA to make sure that I let the PAX know that I care about their safety, and we were off.
Slow mosey around the baby track with some karaoke left and right, high knees, then over to the practice field for COP.
IW x 15
LSS x 15
MC x 15
HRM x 15
Mosey to back football field for more fun. Instructed the PAX that I had spent a little “office time” on the F3 Nation site yesterday afternoon, and looked up the #Exicon for some new workout ideas. PAX would reap the benefits. First exercise would be the Blackjack.
Line up abreast along the sideline, run to far sideline for 20 CDDs, run back to near sideline for 1 LBC. Keep moving back and forth going down on CDDs and up on LBC, all the while the total being 21 (hence Blackjack, get it?). Shoulders and time were barking about mid-way through, so we called an #omaha when reaching 10 CDDs.
Mosey to near end zone line of football field, for the Red Barchetta. Found this on the Exicon yesterday and immediately caught my eye as a fan of Rush and the song. Inquired if they knew what Red Barchetta was, and Haze was the only one to pipe up and say, Rush? Yes sir, great call my man. But, still had to mention that the Red Barchetta was a song Neal Peart (drummer, best ever) wrote about his uncle’s Red Barchetta Ferrari. Workout is to keep the heart rate moving the whole time. As such:
Start at goal line, run 100 yards to far end for 100 SSH’s. Variations were IWs (Gummy), Squats (Thunder), etc. Run back to start, plank for six.
Run 75 yards for 75 Mtn Climbers, run back plank for six.
Run to 50 for 50 LBCs, back to start.
Run to 25 for 25 merkins, back to start.
Supposed to run to 10 for 10 burpees, but any dummy would know that I don’t do burpees.
Hit the top of the hour right about now, so, enough time to run through the trail to Foxworth hill. Partner up for BurpBack Mountain. Again, supplanted the “Burp” for some stomachhh.
P1 does Dollys
P2 runs backward up Foxworth, forward back down.
Flapjack x 3
Mosey back to practice fields for 4ish mins of Mary
Freddy Muchisons
Rosalitas
Protractors (PAX call angles)
done
Memories
So, upon my recon, I noticed that our Father has blessed us with about as dark of a moon as possible, so the back fields were going to be a little dodgy, but the PAX managed through it no prob. Go by Faith, not by Sight, right??
Thanks again to Haze for being my #timecheck this AM, partner on the Mountain, and overall knowing what the heck Red Barchetta meant.
Gummy, well, Gummy was Gummy. Every PAX needs a Gummy. Builds character. He made mention that “we’re at a third of the way through” during Blackjack. Yeah, my shoulders were already on fire too, so the influence to cut it off halfway was certainly heard.
Prior to the workout, I let Slumdog aka whatever know that he was known as Slumdog at Hydra, nothing else. You are the OG Slumdog as far as I’m concerned.
Thunder Road was back in familiar neon green today. Didn’t know who he was at #HawksNest was this week, rocking some sort of navy blue or something.
Hopper was following my lead when trying to name our FNG today, more on that later. Still loving the summer beard brother, muy guapo.
Deep Dish apparently has 10 days left in his 5 week mandatory sabbatical from BofA. Nice problem to have, congrats again on 20 years brother. Getting up to work out no less, mercy. I guess as the old saying goes, “you don’t weigh in, you don’t wrassle”, am I right DD??
Much like DD, Queen just got back from Negril on Tuesday night. Spent 7 days in Jamaica with his wife, celebrating their 10 year anniversary. Congrats my friend, on 1) 10 years of marriage, and 2) being able to spend 7 days in an all-inclusive resort. This is where our awesome title comes from as it only takes me about four days of resort life to catch a nice bout of #gutrot.
HIPPA and Clover were crushing the hills. I was leaving the lot and saw them back on the baby track. #WTF? HIP also ran in from Montebello, strong work dude.
Sleepy is back in the fold after his fall down the stairs in his office. That shoulder probably got a little more than it bargained for this AM, nice work Sleep. He actually was let down we cut the Blackjack off halfway. Plenty of time in the rest of the day if you want to knock em out.
On to our FNG, Brian Storm. Sleepy EH’d him, and let me know last weekend that he was coming out. Got an early call of his name, and automatically thought of Mason Storm. For those that aren’t intelligent enough, Mason Storm was Steven Segal’s characters name in the critically acclaimed movie Hard to Kill. Hopper was on the level, and we immediately thought “Segal” might work. Haze quickly quashed that saying it was too masculine. HIPPA was in my ear on the way back up the trail that a Stormy Daniels angle might be good, but unlike the namesake, there’s not much you can do with the name. Gummy came up with the simple angle of “Sprinkle”. That’s what it is. Thanks for coming out Sprinkle, come on back anytime…especially since you are a fellow Selwyn Elementary and AG Jr. High alum.
Haze had us at about 2.4 today…not bad for bootcamp.
Announcements:
BeerRun – 8/18 : see Gummy or slack for more info
Thanks as well Gummy for the prayer this morning.
Meathead pulled in some guest visitors from the south as we swung away to a mixture of music to appease all the pax!
THE THANG
1 min rounds – two handed
40 sec alt snatch 20 sec manmakers
30 sec alt snatch 30 sec manmakers
20 sec alt snatch 40 sec manmakers
40 sec tea bags 20 sec jump squats
30 sec tea bags 30 sec jump squats
20 sec tea bags 40 sec jump squats
40 sec OH press 20 sec dry docks
30 sec OH press 30 sec dry docks
20 sec OH press 40 sec dry docks
40 sec bicep curls 20 sec tri press
30 sec bicep curls 30 sec tri press
20 sec bicep curls 40 sec tri press
40 sec swings 20 sec merkins
30 sec swings 30 sec merkins
20 sec swings 40 sec merkin
Single arms 25 secs and 25 secs rest 25
Single arm swings
Clean squat and press
High pulls
Lawnmowers
Lunges
Jack Webb
1 swing – 2 upright rows
2 swings – 4 upright rows
3 swings – 6 upright rows
4 swings – 8 upright rows
5 swings – 10 upright rows
1 swing – 2 goblet squats
2 swings – 4 goblet squats
3 swings – 6 goblet squats
4 swings – 8 goblet squats
5 swings – 10 goblet squats
Mary
COT
YE OLDE NAKED MOLESKINE
Solid turnout at Meathead today with some lads joining us from south of the border. C-Span was curious about the accent and the choice of music as the Beats Pill blared out “Sweet Home Alabama!”
The plan today was to keep the bells and the body moving and gauging by the sweat it was mission accomplished. Good group of lads after the Meathead anniversary last week.
Thanks for joining and allowing me to lead. I’m back on Q at Kevlar tomorrow for more of the same!
Cheers,
BD
7 PAX assembled in the great outdoors for the latest edition of F3 Pokey.
No disclaimer, no music and no devotional but we were ready nonetheless for:
COP:
Dynamic Warm-up consisting of walking butt kicks, toy soldier, hip rotations, knee ups with a twist and low slow squats. Most kept their shoes on in the parking lot this week.
THE THANG:
Various stretches held for 1 minute and 10 seconds (a new Pokey record) concentrating on calves, hamstring and IT band.
MOLESKIN:
2 of the PAX went on a 2 mile pre-ruck. They found their way back by leaving bread crumbs so they were on time.
The downside to that plan was that it drew birds. One bold bird was not impressed with the flexibility of some and promptly laughed at us all.
Apparently we attracted something other than a bird. A car drove into the parking lot, stopped at an angle, across a few spaces with a direct view of all of us. After a few minutes the car left. I guess he was done.
Next week Bounty Hunter takes a ride on Pokey as our Q and the following week F3 brogi himself Wingman is in charge. Coming soon Fraiser will take the helm.
Thank you fellas for helping up and One-Niner for taking us out.
As always, humbled to lead a great group of men.
The pax arrived in a timely fashion this morning and mustered for another humpday edition of Anvil. No SF, but YHC did remember to wear his watch…though Mermaid still gave me a 3-minute warning as we were in the middle of 6 MoM. Much obliged.
Anyway, we launched at exactly 0530 and ran around the church to the entrance to the gym building for COP. Somewhat strangely, some lady was trying to get in the building and was knocking on some windows as well. Ever the gentleman, Mermaid took a break from COP and walked over to offer his assistance. Someone ultimately let her in the building, and YHC felt it better to continue COP elsewhere, but we would return towards the end of the downpainment.
COP consisted of some slow squats, H-R merkins, Knee Up’s, IW’s, 6-count burpees and the like…to 15 IC, I think. Runstopper doesn’t like the 6-count burpee. Far too slow for him…great equalizer for YHC, and a form policeman of sorts…as are the H-R merkins.
The pax then jogged to the pitch for some 7’s (not Jacob’s Ladder as Purple Haze rightly corrected when YHC mentioned they were synonymous). Jump squats at the bottom of the hill (with 3 foot tall grass, by the way) and CDD’s at the top.
Mosey over to the pavilion for some People’s Chair with two sets of Overhead Press x25 IC & x15 IC. The pax also flawless performed 3 BTW’s. No injuries to report.
We then jogged over to the kitty litter for 3 sets of 15 Donkey Kicks & 15 Squats OYO. Only 12 swings for the donkey kick’s. Snowflake availed himself of the short-kid tire swing suspended from 3 chains….more of a goat kick than donkey kick for him…or something like that. No injury to report there either.
We then moseyed to the rock pile along the road near one of the ball fields. Partner up with one rock per pair. A lifting rock.
The pax struggled with the partner up call. YHC called P1 to do overhead press with the rock while P2 runs down/back to the far light pole. Only 5 pax ran the first time. One unwritten rule of F3 is that with an odd number of pax, the Q is the odd man out. But apparently, Pro & Ickey didn’t want to partner. It worked out well though as Ickey was apparently modifying or refuseniking, and did no running whatsoever. Did two sets of overhead press, tricep extension & thrusters.
Redeposit rocks and run back to the gym entrance for 3 sets of 5 downhill H-R merkins on the turf hill semicircle with backwards bear crawl up the hill. Rather unsavory. At this point, one of the pax said he thought 2 cats were watching us from a 2nd floor window in the building. WTH? Perhaps it was the two ladies who watched a bit of COP? Odd…on all levels.
We than ran back towards the launch lot where YHC called the pax to plank around the traffic circle with the flower bed in the middle. At this point, Hopper? or Tagalong? said there were fire ants everywhere, so we didn’t do what YHC had in mind. Next time. #cobains
Back to the launch lot for 6 MoM:
Flutter x 13 IC
Makthar N’Djaiye x 10 IC
Cumberland County Viaduct x13R IC & x13L IC
American Hammer x 13 IC
At this point, Haze said we’d gone 1.85 miles…sufficient for a bootcamp; but YHC wanted to hit 2 miles…not sure why? Anyway, we ran down/back the full launch lot with Ickey & Purell out front..and Nemo as I recall. Reports varied from 1.92 to 2.02 as per Purell. So we opted for Purell’s tally even though he probably ran more than the rest of us somehow. Probably got in an extra 100m dash or some such while waiting on the six….which is to say the rest of us.
That’s it for the workout.
Announcements and a great takeout prayer from Haze.
Announcements:
Beer Run (in Southend) – Sat., Aug. 18th – see Slack, Twitter and/or Gummy or Tuck for more info. It will be fun. Not to be confused with the beer mile!
Prayers continue for Bout Time and family. Jennings is home but mold in the home, so they had to move in with family until that’s taken care of. God is faithful. Always. Oops is not in his vocabulary.
Pro asked for prayers for a young little girl named Charlotte who’s facing a scary health condition. Please read about she and her family at the below link. Again – God is faithful. Always. Oops is not in his vocabulary.
https://www.gofundme.com/charlotte-robson
A few weeks ago, Bushwood posted about needing Qs for Donut Run and I was glad to send over my credentials, “Slowest guy there”. But, I still show up!
On Wednesday afternoon, I posted on Slack and Twitter that we would be doing the Reverse South route. This is 6 miles, but I also posted on Slack about how to get a little more. I also put out the Challenge, can you catch me by Rea Road?
On Wednesday July 25th, we had run the South Route. On that day, I had averaged a 10:08/mile. I started that day at 5:05 am and remember Bushwood and 1 other passing me at Olde Providence Elementary School.
Today, I started a touch later at 5:10 am. I figured that I would be caught about 3-4 miles in. I know that most guys at the Donut Run average 8/mile or less.
So the run… my first 2 miles still aren’t right. Sure, I’m fresh, but just haven’t gotten into a good pace. Somewhere on Providence, I was passed by a muscular guy (with a beard) wearing a baseball cap backwards. Did Purple Haze come out to Donut Run? Or maybe, this was Polly?
I had planted a water Bottle at Raintree Lane. Right about then, 2 guys passed. Somewhere after Strawberry Lane, I hear “Jello is that you”. 4 guys approached, they weren’t muggers! Fleetwood, Turkey Leg, 1 other, and Rachel passed me by.
Somewhere along this, some dude was riding a bicycle on the sidewalk. Thankfully, he called out. That could have been bad!
I’m approaching Rea thinking, “Is that it?” and don’t you know it… it is “Mr. Consistency” Retread. Talk about a guy with a consistent pace – that’s him! I know at Mountain Goat on Friday, I always try to be able to see him. If I see him, then I know I’m going fine. And indeed, for that last mile and a quarter I was able to keep him in site.
I finished the day averaging a 9:51/mile. Less than 10 minutes! Whoo-hooa! I think the difference was mile 4, which I did in 10:29 and that was with my Water bottle plant. A month ago, my mile 4 was 11:40. I’m pleased with the progress.
A lot of this backblast has been about “Me”. Heck, I thought about writing it in 3rd person, “The Jello finished the day averaging a 9:51/mile”. I think “The Rock” Dwayne Johnson was the best at talking in 3rd person, so I won’t try.
Okay, so somewhere in South Charlotte there are some PAX who can run a slow 5k and are looking to improve. Do yourself a favor – come out to Donut Run! Sure, these guys are “real runners” and all of them “caught me”. I’m breaking a 10 minute mile on longer distances because of them – THANK YOU!
These are good guys. Be willing to ask questions and learn. They will help you – I’ve asked about heart rate monitoring, turnover, watches, and how to lace your shoes! They are super encouraging, not making it about times but just getting out and running. I remember talking about Bushwood about planning to do my first 10k at end of September (Isabella Santos) and he said something like, “Don’t worry about time, just go out and do it”. I guess Nike had it right, “Just Do It”. Hope to see you at Donut Run in the future!
Announcements:
Boston Marathon 2019 Hotel reservations – Turkey Leg is asking if anyone is planning to run it as Hotel Reservations fill up quickly in Boston.
Crane Relay – You can still register. I’m continuing to spread the rumor that the slow guys are Team Captains. That might not be true, but it’s a rumor that I’m spreading.
https://f3southcharlotte.com/2018/07/14/the-crane-relay/
Paint Ball – Sept 15th Area 51 vs SOB. Check Slack for a sign-up sheet.
Great Wolf Lodge – On Nov 9th. Group reservation code is #1811F3BA. See Slack or Ask Madame Tussauds for more info.
Thanks for the takeout by Fleetwood.
Apologies to the missed names, let me know and I’ll edit the BackBlast.