On a beautiful Wednesday morning, I broke county lines to lead the 4 Pax at Conviction. Here’s what we did:
Disclaimer
Mosey around the parking lot to warm up
20X SHH
20X Hillbilly
Mosey to Playground area
Plank it up
Mountain Climbers X20
Peter Parker X20
BROGA BREAK (RIGHT ARM HIGH, RIGHT LEG HI- FLAPJACK)
Mosey onto the track
Four Corners-
1st Round- Running
2nd Round- Bear Crawl
3rd Round- High Knee Skips
4th Lunges on the straight away Spiderman Crawl around the turns
Corner 1- MerkinsX 10
Corner 2- Jump SquatsX 10
Corner 3- Reg SquatsX10
Corner 4- BurpeesX5
BROGA BREAK- Sun SalutationX2 (yes on pavement)
Mosey to the Sidewalk
Partner 1- Exercise
Partner 2- run to the baseball field
Exercise 1- Monkey Humpers
Exercise 2- Russian Twist
Mosey halfway back to launch, then AYG to the parking lot
Mary
Fin!
Moleskine:
I always enjoy making the epic trip from Mecklenburg county to Union- those ten minutes transport you to such a different world (not really)
Normally my Wednesday’s are a strict recovery day- you’ll usually find me at Gumby stretching it out (5:30 at Matthews United Scout hut *Cough *cough). So while I wanted to bring a beat down- I also wanted to educate the Pax on the beauty of the Broga- and I’d say the melding of the two was pretty successful.
Lois struggled early with the wet grass during our first Broga Break- he transition to pavement and promptly recovered.
Honestly… i misjudged how long the track at the school … or it just is longer when you are bear crawling it. Initially the plan was to Spiderman crawl the entire thing- but quick Q audible after the bear crawl… it was rough!
The Po-lice rolled up on us at the track- as Gypsy hurriedly consumed all the moonshine he had brought to stay hydrated. We then hastily explained to the officer that we were working out. Satisfied he rolled out- not before denying Gypsy’s invitation to join… something about it being to early ( #sadclowncop)
Great job guys cranking it out- Lois joined me for the trek to Union County and brought the pain.
Gypsy is a machine- I was tempted to add additional 10-counts to the workout just to see how many Merkins he’d do.
Crypto cranked it out as well- bad back and all!
Thanks Gypsy and BullWinkle for letting me lead- this is always an awesome Q and a great workout to be at (especially when EHing New guys).
Until Next time- Aye!
Clickbait – it’s the worst. On to the real story.
Prequel – Mary Kay, Frasier and I pre-ran Ben Nevis Hill. The internet can’t believe how fast Frasier. Celebrities can’t stop tweeting about Mary Kay’s F3 transformation. #beast
COP
AC/DC’s Thunderstruck boomed from my cellphone. Every time Brian Johnson shrills, “thunder” or “thunderstruck”, you do a burpee. The internet can’t believe it’s a total of 33. (Toolbag “couldn’t hear” well, so he may have missed some.) #accountability
The Thang
We left the lot, cruised through the Bally Hotel. Safety note, it always smells like a gas leak. No that is not a Frehley’s Comet joke. He had tennis today. We stopped at the putting green in between the two parking decks. Inspired by a Tuck Q that happened so long ago, it’s public domain, we first raced to determine speed. Then equally distributed the fast guys and slow guys. Each team had to run a deck, stopping for 10 hand release ‘Mericans at each ramp. First entire team back wins. Flapjack, rinse and repeat with 10 heels-to-Heaven at each ramp. My team lost twice.
We ran past the helipad to the weird stone mini-amphatheatre on the golf course. Partnerships were formed.
P1 10 step-ups, 10 D’mericans P2 runs to the helipad for 10 jump squats.
Rinse and repeat.
Loooooooooooooooooooooong run back to home base. The internet is still freaking out over it.
Moleskin
I hate hype, especially corporate phoney enthusiasm. Be real.
This was my third Q this week. My fault, I did it to myself. It wasn’t easy, but that’s the point. Thanks to all who joined me at any post. We covered 4ish miles today, and that may have been a little more than comfortable for some. That’s what F3 is all about, doing stuff that’s hard, but doing it together.
Announcements
Cerberus FNG Day – May 11. Bring a Facebook friend.
Next week at Stonehenge Cul-de-Sac earns respect. Word on the street, the bar will be open.
Sixteen pax showed up for a Saturday morning beat down. Four pax who have been MIA were called out on GroupMe and sent a personal invitation to join. One accepted that invitation, though I think he regretted it soon after.
Warm Up
Mosey to top of parking lot. I soon heard what I though was flat foot behind me, quick over the shoulder check, affirmative.
30 SSH
20 Mountain Climbers
10 Peter Parker Push Ups
10 Potato Pickers
Mosey to benches at school and partner up.
Partner 1: Derkins. Partner 2: Run a Lap. Transition was going to be a joint squat with your partner holding hands all the way down, but to the ground, then pulling on each other to help back up. I attempted to demonstrate with Transporter. It was not going as smoothly as I had hoped and as soon as I heard “why don’t you just kiss him” from the peanut gallery, I decided to change it up. 10 Squats to transition exercises. 2 Rounds.
Partner 1: Bench hop over. Partner 2: Heels to Heaven. Transition: 5 Push ups. Some pax had great form (Cyrus). Others didn’t quit grasp the up and over (I will leave those nameless but it rhymes with eagle room.) 2 Rounds.
Partner 1: 1 legged lunge on bench. Partner 2: Run the loop. No Transition. 2 Rounds.
Mosey to Rocks and grab a heavy lifting rock.
30’s (Curls) 10 bottom half, 10 upper half, 10 full curl. Made sure to call out those that use the swing of their body to do a curl. Wasn’t planning on calling anyone out but Bottle Cap stepped up and called himself out.
Military Press Ladder with a hold. 10, 9 + 1 second hold, 8 +2…..
Shoulders were burning so decided to throw in a quick mosey to the speed bump and back before starting next exercise.
Squat Ladder with a hold. I was getting gassed. Thanks to Recalculating for stepping in for a quick count while I caught my breath.
Mosey to back of school for Supine Ladder. I had a quick thought of adding the hold in there, but that it would be too much.
Jailbreak to the short wall.
20 step ups, bear crawl to wall, 10 Mike Tysons, lunge walk back to wall. Repeat for 3 rounds. Time check – make that 2 rounds. Time check again – yeah, we better mosey.
Mosey to Brick pile, wait gate is locked. Posse said something about moseying around football and baseball fields…um, no. Mosey back bast tennis courts.
Grab two bricks for shoulder work. 4 count front raise, down, side raise, down. I think we did 20 of them? Bricks down and do it again with no bricks. For those questioning the counting…I just did it until it burned. No rhyme or reason other than burn factor.
Lean over for reverse fly to work back deltoids. Again, I think count was around 12, drop bricks and do until it burned.
Stay leaned over for tricept kick back. 12 with bricks. another 12-15 without bricks.
Mosey through woods to parking lot.
Partner up for partner push (2 rounds), followed by partner pull (1 round). Some how my partner (Run Flat) was stolen from me. All good, partnered with Popeye.
T claps to the light pole and then jail break to the finish.
Ran (slowly walked) to get my phone and return to find the pax doing burpees.
Mole Skin
Great work today. I had intended this to be a Clydesdale friendly workout (meaning less running, more lifting). That being said, I was wore out by the end and breathing hard.
Thanks to Beltway for accepting the call out and showing up today.
Cyrus has been a great addition to the group. Some young blood. This was his 4th workout of the week.
It was good to see Transporter out at a WUC workout. Always a positive attitude and pushes the rest of us to be our best.
Always enjoy seeing the 2.0’s come out. Popeye’s boys are getting stronger. Great to see their stamina improving with each post. (Now if they could just pass that on to their father – hey oh!).
On a related, but side note. A big group at Coffateria today. Ran into a recent FNG Wild Thing and his 3 girls. Transporter went out of his way to introduce himself not only to Wild Thing, but also his girls. Great to see the welcoming attitude and just general all around good spirit. Hoping to get Wild Thing back out soon.
Also the power of F3 Networking was shown as we found out Cyrus is a welder currently in between jobs. Several pax connected with him and potential opportunities/leads they might have.
22 met on a pleasant morning at CCHS to either see if an old man could Q a decent workout, or more likely to see the long awaited showdown between Chelms and Checkpoint (YHC). It all started a while back when YHC was noticeably missing from this fine AO which is much closer to my home than the Metro workouts I had been frequenting in prep for a marathon. Chelms started a little twitter war taking away my Centurion membership card (wait, I thought you didn’t have to join F3 – core principle?). Fortunately Margo said YHC could earn it back in a little footrace over the Centurion mile.
The Thang:
Being a gentleman, after some SSH, mountain climbers, and true americans, YHC spotted Chelms 15 seconds and the race was on. It was an amazing finish. At some point since regularly posting, the pax have decided that the climb to the top of the parking deck is part of the mile instead of the extra credit. Imagine the surprise when the fleet footed Ice9 and Scabby navigated the traditional mile loop and arrived at the finish only to find the rest of the pax comfortably breathing during some mary led by Hops. I guess YHC still does not have his membership card back.
YHC sucked it up and thinking of Ice9’s good friend, Stinger, channeled a little angry bee.
4 corners of the parking deck – climb the stairs, 5 burpees, across the deck, 10 true americans, down the stairs, 15 sumo jump squats, across the parking lot, 20 LBC’s (originally called for LBJ’s cause I was missing my Metro friend, Little Baby Jesus). Do that 3 times – not enjoyable for many. It paid to be a winner – in a perverse way – as winners got to do an extra trip to the top and merkins while waiting on the six.
Fast mosey across 51 to the big lot. Merkins while waiting on the six. 5x merkins at every crosswalk and 5x sumo jump squats on return. Someone counted and said there were 16 – they look out for pedestrians over there.
Jack Lalanes (merkins and air presses to 10×40) until the six arrived. Very fast mosey to make it back at exactly 6:15.
Moleskin:
Scabby, Ice9, and Brillo were out front. Mermaid and Snooka who smoked the 3×4, were close behind. Not a lot of mumble chatter so not a lot of scoop to share. Even Chelms did not boast about his big win.
Glad to have a great group. Appreciate the lead Margo.
Announcements:
Need Q’s for Centurion
Two Speed for Need races this weekend. Always looking for Track Commanders
Udder shared a link to an Amazon page where you can buy needed items for About Time who has relocated the family to Memphis for 100 days for treatment and recovery for Jennings. I looked at the page and it seems as if all items on the wish list have been purchased – consider cash or gift cards? https://t.co/6MRFXYjWde
USMC Mud Run on May 19 – Dredd is leading a team that hopes to return Charlotte Metro to glory – Sign up and join in the fun. http://f3summerville.com/mud-run-f3-nation/
Shovel flag was planted, and the disclaimer was given, “I’m not a professional, but I love pretty dark-haired women and breakfast food. (Parks & Recreation Ron Swanson reference).
From Brazwell’s we headed north up Ballantyne Commons all the way (1.5 mi) to the Uhwarrie (baby) Deck.
Triple Nickel
Base of deck – Double ‘Merican burpees
Top of deck – Donkey kicks
Some guys finished early, Triple Sixtel?
We left the bank and headed east on Rea Rd to the (Robinson) Farm.
Sevens on the Balcony
Base of Stairway 1 – Hand-release ‘Mericans
Base of Stairway 2 – Heels-to-Heaven
Before leaving, we did some more ‘Mericans
10 regular
10 Stagger right
10 Stagger left
10 Diamond
We left the farm and ran to the St. Matthew wall on Elm.
Sevens on the wall
Climb up wall x 6
Big boy sit-up x 1
all the way to
Climb up wall x 1
Big Boy sit up x 6
Back to base, some people are faster than others. They know who they are.
In the Brazwell Parking Lot
Round 1 Bear crawls
Round 2 Shuffle
Round 3 Backwards
Round 4 Alternating sprints
Round 5 All out sprint
A few observations
The new site is a real plus. Room 101 and Murderhorn are going to be staples, but you can definitely find other territory/challenges.
The route to each destination is 4 mi. However, with all the extra running we all hit 5+. Initially, I was really worried we wouldn’t finish in time, but I had to throw in the wall and parking lot stuff because y’all are too fast. (Perhaps I should have called 11s at Uhwarrie.) Maybe next time?
Wingman asked me what rep we were on twice, I gave him the wrong answer and was corrected twice. (Sorry, too much to think about.)
Announcements
See me at Stonehenge tomorrow!!
May 11 – FNG Day at Cerberus (Waverly)
So this may tell you how sadistic I am but before we started the topic of burpees came up, One Star, started railing into some IDIOT (my words:)) doing a ridiculous amount of burpees to start a work out. He went on and on, me standing there part of the conversation realized quickly that he didn’t realize that the IDIOT that was ME (must have been the toboggan)! That said, I did plan on doing the burpees today but I was going to break them up during the work out but after hearing One Star, I had no choice, we had to do the 12×12 again. Sorry One Star, it was your fault:)
WU: 20 SSH, 10 merkins, 20 MC, 15 IW
The Thang: 12×12 burpees, simple 12 burpees a minute for 12 minutes. Mosey over to the parking deck up the steps. Rotate down each flight 5 burpees each flight alt. staircase. Last, 5 times Squats at the bottom while running the deck as the loop. Finished with some Mary at the bottom.
Moleskin: So by the lack of discussion and what appeared to be some potential Merlot Tossing, I think the 12X12 got everyone’s heart rate up, its a tough grind but these men hung in and pushed themselves. That said I think I saw Doc taking a nap around the 11th round for his 15 seconds of recovery. Das boot, Snowfake and Madison worked their magic and pushed themselves, ALF is a beast and it was great to see Hollywood back in the mix, always has a smile on his face. Market Timer and Pop tart I think were cursing me the whole time while Cheddar and Turkey leg had the glory of less running after their recent running achievements (nice work men!). As always I look forward to getting to know some new F3 folks and it was nice to connect with Astro for a few minutes after COT. Nutter, Zeek and Uncle Leo looking forward to getting to know you all better and I promise the next q I do will not have burpees. As always, honored to be part of F3 and given the opportunity to lead, love the fact this site is beginning to be a solid mix up of the 3 regions, folks like Crabcake, Snow, Das, Madison, Cheddar and Doc continue to bring unity to the regions.
Last, just a thought, I chose to work out in a well lite area for part of our work out so that we can “advertise” ourselves a little bit more to the area. Lot of folks driving down 16 may see us and wonder, so just food for thought as those apartments fill up we may want to make ourselves visible as best we can.
Announcements
June 8th- Pool Party 8-10 PM Lawson Pool Waxhaw- Cost $40 to raise funds for Sandbox (promise no additional Shake downs)
Prayers- Madison’s Father in Law, Bucky’s Daughter
All good things must come to an end… just as bell bottoms, leather ties, wine coolers, 8 tracks and collar up Izods made their mark on modern culture and then faded away..so has the Impromptu AMRAP #2 Course. With that said I envisioned a record number of PAX would show up to put a final beat down on the course and then watch it implode. Imagine my surprise when I turned into Cuthby to see a packed parking lot….holly crap this is going to be huge – could we top 100? do we even have 100 rocks, benches? My mind was racing – Would the Playhouse be honored by Corporate F3? – maybe a news spot, parade or dedication of an F3 Playhouse Statue at the Meck/Union County border? ……. darn…..
13 PAX made the decision to honor “The Course” one last time the other 87 cars were for the Cuthby DC Trip……
Warm Up – Mosey the course with some stops at the stations (20SSH/10 low slow Merkins/Moroccan Nite Clubs/ Squats/Burpees)
The Thing = “The Course” – Gentlemen start your engines!!!
All gave tremendous effort today. Over the course of 6 months t45 PAX that have attempted “The Course” – many have failed – but those that show up time and time again tame the beast. Here’s who threw down today.
Dasher 4.3 – prefers the warm weather courses, but comes out of semi-hibernation to post a good number, while pairing with FNG Easy Button.
Rockwell 4 – Comes out and posts a Final Four – maybe because Duke couldn’t get their with a loaded squad? Great work!!! Wasn’t wearing a Duke Shirt
Mad Dog 3.3 – High character Mad Dog took to mentoring Cyrus on his virgin Q – leadership… great work
Cyrus 3.3 – Could have use the “Do-Rag” today as he was working hard on this first Amrap. Dude says he never excercised or ran!!!! youngblood. great work
Posse 4.1 – Just might change his name to “Diesel” takes a bit to warm up – but keeps at it – doesn’t stop. Impressive results. Also gets the “Most Dedicated Amrap” award – he shows up early on days when we push back Amrap due to holidays. tclaps all around
Old MacDonald 4 – My records indicate this was his first attempt at #2. Blazed out of the gate and set an impressive pace. Looking forward to #3 he says. Awesome
Fusebox 4 – fresh off a “floater q” – the King of Beers takes the Bud wagon around the course and leaves his mark. keeps crushing it week in week out
Bottlecap 5.3 – I keep trying to throw hurdles at him to make the course more difficult, but BC just ignores them and demolished the course. Two awards 1)Perfect Attendance – made it to all 6!! and Total Rounds = 31.1 Well done!!!!!!
Xerox (R) – 3.1 Most guys would not even show up with a busted shoulder – let alone post on a regular basis. He’s getting in shape!!!! 55 is the new 30!!!!!!
Big 10 – 3.3 First time around the course and seems to be re-emerging from the shadows. Good to see you out here brother!!!!!! Way to push today. Glad you are back
Easy Button (FNG) 4.3 – Showed up late in Billy Hoyle fashion and almost laid the hustle down on us. Set the pace with Dasher. Not sure if he ran back to Lawson or not? Welcome!!!!
TGIF Brothers
Not only did we mistakenly think that we would have a low mileage day with Meru at the helm, but we never would have expected this!
Warm up:
The thang
Endex
COT
Moleskine
If was a glorious gloom! With Meru throwing down the mileage mudrun guantlet! Thank you brother! That was fun! And a big thanks to Hermes from @apexcarey for the external audit. It was great entertainment and you got GOP to promise the shovel flag next week! Come back anytime brother!
thanks to Becky for bring us out!
14 PAX came early and often to Rebel Yell to find out if we were getting in miles or working on soccer arms. We all kept waiting for Loogie to arrive, but the clock struck 5:30 and he was nowhere to be found, so after a proper disclaimer we were off and running.
Mosey to somewhere in front of Harris Teeter for:
COP:
SSH x 10, 5 merkins OYO, IW x 10, 5 hand release merkins OYO, LSS x 10, 5 hand release merkins OYO, 10 flutter
THE THANG:
Mosey down the street to Carolina Rehab parking lot for a merkin triangle using corners of parking lot and the corner of Ballantyne Commons and Rea Rd as the 3 points. 3 rounds. 10 regular merkins 15 diamond merkins, 20 wide arm merkins. Wall sits after each round waiting on the six.
Mosey across Ballantyne Commons to another parking lot with a building. Using the 4 corners of the building it was time to do some ab work. LBCs and Heels to Heaven, 2 rounds 15x.
Mosey up the service road to the “parking deck” at Uwharrie Bank and Brown Bag Now (more on that later), run up the stairs to the top and cross the street back to Stone Crest. Find the tables near Flying Biscuit to work on legs. Split squats. Two rounds 12x on each leg Q count.
Mosey over to Firebirds for step ups and dips. 2 rounds 10x each leg for step ups and 10x in cadence count on dips.
Mosey back to launch for mary. A called exercise by Mighty Mite and Strawberry left enough time for 5 burpees OYO.
MOLESKIN:
The challenge when Qing a well-established site is trying to find something new and fresh. The level of difficulty is increased when work outs are scheduled on consecutive days in that same location. I don’t remember anyone going down Rea Rd and making a left so I thought I would try that out.
Then I noticed some office space and parking lots across the street and I was confident that no one had traveled there. We did find a rock pile that would have been perfect for Loogie. Only Mighty Mite in our group seemed eager to pick one of those up.
I’m not sure how many miles we covered since I don’t own one of those fancy watches, so cannot say there was alot of running.
ANNOUNCEMENTS:
On Monday May 5th, Uncle Rico is launching Brown Bag Now across the street from StoneCrest. It is a fast casual restaurant. He already has some locations in Tennessee, this is their first location in Charlotte. I tried placing a hyperlink to the website but just in case it does not work, here it is: https://brownbagnow.com/
Many service opportunities available, Speed For Need, Church on Streets, etc. get on Slack and Twitter for daily updates or to mumblechatter like a bunch of old women.
DaVinci needs a Q for this Saturday not named Strawberry, Mighty Mite or Bucky.
Thank you for allowing me to lead.
It was a very nice morning to get out to workout this morning. We had 5 PAX show up for the Arsenal in Indian Land and 2 of those pre-ran a modified route from normal. General and I got a little more than a 5k before the main event. 3 more PAX joined us back in the parking lot in front of the school.
The Thang
Warmup mosey around the parking lot
-SSH, mountain climbers, imperial walker, hillbilly walker, windmill, Moroccan nightclub
-Mosey back to the cars to grab a couple of sandbags and mosey to the middle school
Drop the sandbags in front of the middle school and did ATMs (20 cadence Alternating shoulder taps, 10 Tempo Merkins (1, 2, 3 slow count down, 4 up), 10 Merkins (fast count). Switch who carries the sandbags and mosey over to the high school parking lot.
5 station workout with timer
Round 1 – merkins, squats with sandbag, burpees, diamond merkins, sandbag carry across parking lot (timer)
All PAX completed one round of each exercise.
Round 2 – Carolina dry-docks, up-right rows with sandbag, lunges, merkins, sandbag carry across parking lot (timer)
Drop the sandbags and do a couple rounds of the Bataan Death March. PAX are doing an Indian run with the last guy doing a called exercise (5 merkins) and then catch the rest of the PAX and then the new guy in the back drops and does the exercise. Continue until all PAX complete the exercise. We then did one more round with 5 diamond merkins as the exercise.
Pick up the sandbags and head over to the playground
Another 5 station workout with the timer being a lap around the playground
– pull ups, up-right rows with sandbag, Carolina dry-docks, squats with sandbag, run
We then did pull-ups and lunges beginning at 10 and decreased by two each round until down to 2 count. Back to COT.
Moleskin
The goal today quickly became apparent as the PAX warmed up and a symphony of gas induced horns began to sound. Apparently both General and Doc Mcstuffins had some interesting meals last night. However, the PAX still were able to put in a good effort this morning despite the added fragrance in the air. When it was Cheddars turn to carry a sandbag, he looked at it for a while. I guess judging wither or not it was safe to touch. He overcame his initial fear and did quite well. Doc Mcstuffins showed us how to run with a sandbag as he blazed back and forth across the parking lot. To finish off the morning, One Niner gave us some personal information to preemptively excuse his absence in the coming weeks. Anyway, thanks to all for sticking with me this morning. I really appreciate the opportunity to Q. My first year with F3 has been great!