14 Pax made the right choice and posted at South Charlotte’s finest AO for the 45 and older crowd, less mileage, but the same intensity. Here’s how it went down.
COP
Open up the minivan and grab our coupons we can exchange for Good Livin’ and mosey over to the parking deck. Partner up, 1 coupon for each pair. Partner 1 runs up and down the parking ramp while Partner 2 performs the called exercise with said coupon, then flapjack. Plank while waiting for the six, then mosey up the ramp the to next level repeato performing the next called exercise.
At the top of the parking deck, grab some wall for the People’s Chair with 2 rounds of Air Presses x 50.
On the way down, stay with your partner and pick a different coupon. Second verse is like the first, staying with your partner, Partner 1 runs down and back the ramp while Partner 2 performs called exercise with the coupon. Plank or Mary while waiting on the six to come in.
Mary
Head back to the start point with our coupons for some Mary
Old Man Moleskin
Announcements
Editor’s Note: Lois posting on behalf of Sensei, who is still in shock that Slim Fast used the term “parabola” at one point during this workout.
13 men gathered in the Matthews Elementary parking lot on a random Thursday in April to get their day started right. The disclaimer was given, and we took off for the following.
Mosey to the basketball court for COP
Mosey to the baseball field for Jacob’s Ladder:
Repeato decreasing Merkins/Squats by 1 until done
Mosey to the bleachers for:
Repeato substituting Decline Merkins
Mosey over to the parking lot for Starfish:
That was so nice we did it twice.
We then found our way to the wall for PC
I heard “That wasn’t so bad.” So we did it again.
Mosey back to launch point and we’re finished. I heard someone say 1.8 miles done.
Announcements:
Remember these requests in your prayers please.
Moleskin:
Every week we meet, and the temps are somewhere in the 40’s. Each week we say something to the effect of “This is hopefully the last week of this.” Maybe one week it will be true. Though living in NC I think we all fear jumping from the 40’s and no humidity to 60’s and 80% humidity.
It was warm enough (relatively speaking) for a Snoopy sighting. Welcome back sir. Apparently Snoopy is like Camp Snoopy at Carowinds and only around during warmer weather.
Also great to see Simba and Swiss Miss back out. Hopefully you guys can make Peak a part of your regular schedule again.
We started out w/ Jacob’s Ladder to see how gassed I could get everyone. Tweetsie/Nomad kept saying something about coffee so they must not have been running hard enough. I’m not sure if Smokey was talking or not, he was so far out in front nobody knows.
Thanks to Nomad, Slim Fast and Tweetsie for the pre-run. 0450 every week this happens for those that want to join us.
Thanks for the takeout Smokey.
I didn’t hear a ton of chatter this morning. Please chime in with any other observations.
15 gentlemen and 2 ass clowns attended #F3Hydra this morning. It was mentioned several times by many that they were expecting a sh*t show of a Q. Well to their surprise, I wasn’t nearly as hungover as expected so they all had to #EAD and we were off.
The Thing
Mosey around school all the way back to the football field.
Quick warm up with SSH and IW.
Soul Crush Ladder to 11 – Jump Squats on one end, Dry Dogs on the other. 10 merkins at 50 yard line each time on the way down. Felt a bit aggressive right out the gate but Kirk was there so I was trying to impress.
The Balloon Knot –
Station A – 10 pull ups
Station B – 20 dips
Station C – 30 LBC’s
Station D – 40 squats
Home Base – 5 burpees
Mosey across the street, past 2 cops, to the church of the Ozarks. Partner up. Partner A runs while Partner B does name exercise with rocks. Did a little this and that.
Back to AO. 1 round of sprints. Finished with a bit of stowmache and wide arm merkins.
Moleskine
Being the unselfish gentleman that I am, I offered to subst-Q for somebody this week. I mean it was 46 degrees with no rain so those are conditions that allow this machine of a body to run Q successfully. Good group of guys but none better than the 2 ass clowns, SG and Gummy. Those guys truly care. Yesterday about 2:30 as I was lamenting my lack of birdies on Quail (ho hum) and drowning myself in several coors lights at Zee Lodge, I got an encouraging call from SG letting me know he was HC. Gummy, when finding out I was keeping the Lodge in business during early afternoons on quite the daily basis, texted me to make sure I knew I had the Q today. What would I do without these guys. #Caring. Then they proceeded to show up and b*tch the entire time. Pretty sure they held hands or maybe even went trunk to tail during the Soul Crusher. It was cute. Gloss claims he didn’t do merkins on his knees but we all know what the knee condom is for. I can’t forget to mention Jet Fuel as well. He too is a kind gentlemen who texted me to remind me of Q. He also tried to HC Bounce today but to no avail. Heard Bounce had quite the night at Swinging Richards so he wasn’t physically able to participate. Queen, Kirk, Egypt and One Eye possibly led the pack during SC. Couldn’t really tell from 12th position though. Burpees were called and even completed by YHC much to Kirk’s surprise. Last item of business pertains to Gloss because it’s just too fun – he always to tries to get all witty with his Orange Theory comments when I Q now and I find it quite hilarious. Is it more queer that I go to OT occasionally or that your wife makes you go see a personal trainer, that is a DUDE, who works out of his garage? You get one on one time with a dude practicing kegels and hot yoga while I just might get lucky enough to get to jog a few miles at OT next to some 30-40 something housewife of Mecklenburg County that just might be trying to smuggle jellybeans into the workout. You make the call. Tiattts.
Announcements
See Gloss Twitter feed to donate to Jennings in his battle with Leukemia.
15 (not 14) men gathered for some fun at Anvil. This was my first Q at this AO, which was my FNG post almost two years ago. Lorax and Mermaid brought me then so it was awesome that they were both there today. Not sure why it took me so long to Q here, but it was great to finally be able to be the architect of the workout over this expansive property. Speaking of Lorax, it was his birthday today (38) so I knew I had to bring it.
Did a quick disclaimer and then a slow jog so Scabby could catch up as always.
The Thang
Ran to the abyss of parking spots
COP
SSH x 15 IC
IW x 15 IC
Low-slow-squat x 15 IC
Mountain climber x 20 IC
Peter Parker x 20 IC
Moseyed over to one of the parking lot sections. Short lunge walk from one side to the other, then 20 merkins, lunge walk back to the other side, 19 merkins, lunge walk back, 18 merkins… and so on until 1.
Headed over to the far parking lot and lined up at the end line for a massive suicide, which included 10 Carolina Dry Docks at each island, and 10 squats at the end line.
Ran to the rock pile and picked up a ¨lifting rock¨. Worked the following set:
20 curls
20 shoulder presses
20 tricep extensions
Run over to play ground
10 pull ups
10 burpees
Repeat 3 times
Circled up for Mary – 20 flutters while holding rock in air, 20 american hammers w/ rock, 20 heels to heaven, 20 dolly while holding rock in air, 20 freddie mercuries
Headed back to launch and closed us out in prayer.
Moleskin
I did not really anticipate the pain of the lunge walking to start the workout, but it set a good tone. The PAX was strong as always and Rachel, Lorax, Purell, and Mermaid were front-runners as expected. Tried to get a full-body bootcamp workout as beach season is not too far away. Haze was a little uncomfortable that I stared him down for the entire COP, but I tried to avoid the rotating exercise thing this morning. Sorry about that. Huge kudos for Lorax getting out to post. Tax season is killing him right now, but he was a trooper to join the party even after just a few hours of sleep. It was a great honor to lead and look forward to my next Q at Anvil.
Announcements
Mission Uprising at Camp Harrison on May 3-5th
Speed for Need races coming up soon
Get on Slack – contact Mermaid with questions
Pray for Jennings Palmer, Bout Time’s son, as they continue the fight against his cancer. A Day Zero service is being held on April 19th at 7:30PM at Uptown Church.
Horsey McHorse Arse is getting a face lift (and upgrade) as Spooky John has agreed to be the site Q this year. 13 weeks of misery with tentative start date on Monday, June 4 but subject to change at Spooky Jon’s discretion.
As outgoing site Q, here is the list of top 10 goals I have given him:
Should be aweful
My wife has laid claim to Tuesday and Thursday mornings so Tagalong though it would be fun to stir things up at home and put me as Q for Bagpipe. With my wife’s approval I catch a ride with tag and head out to Bagpipe. Had 19 Pax attend and we get started after the disclaimer is given.
The Thang
We mossey the long way to Duckworths parking lot. Circle up and do some warm ups. SSH, imperial walker, and cherry/cotton pickers. We head down to the brick wall behind us and get in a sitting position. Stay in sitting position for 25 secs then 25 sec hold on right foot out and 25 sec hold on left foot out. Hold seat and do 50 air presses. Shake the legs out and mosey down to Lance/Synder back parking lot.
Line up abreast and do some leg exercises; high knees, karaoke both directions, butt kicks. We mossey up to the front of Lance/Synder building. Do an exercise and run to the bridge and mosey back -3X. First exercise is burpes, then crunches, then squats. Cross the street to the grass hill. Run up the hill 7 times doing jump squats at the top and merkins at the bottom.
Mosey down to the SPX pond area. We do 2 exercises at each sitting section around the pond and run to the section right behind the section we just left. Sounds more confusing in writing, so not quite a full lap in-between sitting sections around the pond. First exercises – 10 jump ups and 20 step ups; 2nd- 25 incline and 25 merkins; 3rd – 25 declines and 25 dips. Meet back where we started @ the SPX pond area and get on our six. Do 3 sets of Mary exercises lead by different PAX and head back to launch.
Get back to launch right @ 6:15 and meet up with the runners. Q takes it out with a prayer.
Good work out with some great guys. Not much chatter but a lot of hard work. Finished with 3.25+ miles. Thanks to Tagalong and One Niner for the support and site Q. My wife has a Thank You note in the mail.
Announcements
F3 dads camping trip – get info on camping channel
Richard Sheltra – 5K or 10K 4/28
Wake up around 5:20 and it’s still raining outside. Been raining all night so the grass is looking good but the ground is really wet. So it’s Saturday; raining, wet, early, and spring break. Feel pretty good I am going to get out of leading this one as no one will show up. It gets closer to 6:00 and the rain dies to a little mist. I figure I better drive over just to make sure no one shows up. I get to Stonehenge and for the most part, the rain has stopped but still really wet. I see about 4 or 5 cars so I know its on thinking it will be a small group this morning. Once again, I am wrong and more cars start rolling in. We wait until 6:00 and we now have 14 dedicated PAX out on this Saturday morning. I will be honest; If I wasn’t on Q, I wouldn’t have made an appearance. Give a disclaimer and we are on our way!
The Thang
We mossey the long way to Duckworths parking lot. Circle up and do some very precise counted warm ups. SSH, imperial walker, merkins, and squats. We head down to the brick wall behind us and get in a sitting position. Stay in sitting position for 25 secs. A lot of chatter on the count so we count silently for the rest of the wall exercises. 25 sec hold on right foot out and 25 sec hold on left foot out. Hold seat and do 50 air presses. Shake the legs out and mosey back to the parking deck.
Relived to find some dry ground, We do some leg work; high knees, butt kicks, shuffle both directions, lunges, and broad jumps. We run up the parking lot ramp and do 5 burpes at each level. We run down the ramp and do 10 merkins at each level. We stop near the stairs and partner up.
One Partner runs up the stairs and back down while the other does exercises on ground level. Switch with partner when you get to ground level. We do a total count with partner of 100 merkins, 200 crunches, and 300 squats.
Mosey down to the SPX pond. We do 2 exercises at each sitting section around the pond and run to the section right before the section we just left. Sounds more confusing in writing, so not quite a full lap in-between sitting sections around the pond. First exercises – 10 jump ups and 20 step ups; 2nd- 25 incline and 25 squats; 3rd – 25 declines and 25 merkins. Meet at the section of the SPX pond we started and do 25 dips and 25 squats, Do a full lap around the pond. Do some so leg stretches and back to launch for a couple minutes of mary. Different Pax call out the exercise and we end up doing 2 sets of american hammer (wet ground). DONE AT LAST! Finish up with 3.75+ miles. Q takes it out with prayer.
Great group of guys and appreciate the support on a rainy day. Thanks to Nard-Dog and Wild turkey for the site Q!
Announcements
Richard Sheltra – 5K or 10K 4/28
17 Hump-day Holligans got after it this morning in the fantastic temps. #summeriscoming
Disclaimer given.
20 Side-straddle Hops In Cadence (IC)
20 Mountain Climbers IC
20 Front Lunge IC
Run Mile, Whatever you got. Circle back for the six. Lot of great effort out there.
Grab a tree waiting for the light
At bottom of deck 3 Reps of
10 Burpees
10 Mountain Climbers
10 Squats
Grab a lifting/non-running rock.
20 Curls
20 Overhead Press
20 Tricep Curls (Extensions)
2 Sets. #crowdpleaser #wantedthree #rockdroppers
10 sets of 10 Dips
5 sets of 20 Dips
100 Dips
20 LBC IC
20 Dolly IC
10 Merkins
20 Fluttah
10 Merkins
20 Rosalita
A pre-run may have happened. 5k Style
May not have gotten out of bed if it wasn’t for the Q-Thang. Glad i did.
Not a lot of talk
Mic Check wanted the lead this morning. Thankful for his form presentation and subtle PAX ’10 merkin’ reminders.
Spring weather has YHC sleeping arrangements jacked. AC on at night, heat on in morning. can’t be good for the system.
Richard Sheltra Race coming up. See Pvt Benjamin for more details
Savage Race May 19
F3 Dads Camp out 4/20-4/21. See #camping channel on slack.
Date-night coming up on 4/28 – Dinner and Curling
14 PAX, including 2 FNGs (Welcome Huckleberry and Harry Carey!) turned out on a beautiful Union County morning to see what YHC had in store for a Watchtower post. Would MTM carry over to Tuesday? Would Frack bring another FNG?
Much to everyone’s surprise, Touchless Tuesday was in full effect. Pleanty of partner work, but no partner carries, no partner pushes, not even some hand-slap merkins. Without the MTM go-to options, what would a Damascus Q entail? The answer? A workout inspired (some would say stolen) from Goodfella’s Easter beat down.
Pre-warm-up mosey to opposite side of school (aka the rock pile) where a quick but eloquent disclaimer was provided for our FNGs.
The Warm-up
The Thang
Announcements
Mumblechatter
14 men arrived by 0530 for the designated start time. Hops pulled in just in time for a few to sign waivers, so disclaimer was given next to his truck while the back office work was done. 2 men, Chelms and Shoe, arrived well into the workout, but found us nonetheless. Glad they did. 16 total.
Thang
Mosey down to lower parking lot toward Raintree Lane. Circle up.
COP
All in cadence. SSH x 10/IW x 10/ Mountain Climber x 10/Merkin x 15/Low Slow Squat x 10/CDD x 10/
5 Burpees OYO
Mosey out of campus onto Raintree. Stop at bottom of hill off Providence at the big tree at bend in sidewalk.
Triple Nickel
Run up to Providence. 5 Hand-Release Burpees. Back Down. 5 Heels to Heaven. 5 Repetitions.
Mosey across Raintree back onto campus. Continue mosey through campus into one of the lots above Swim MAC.
Mary
Legs up between sets. All in cadence. High Flutter x 10/Rosalita x 10/Heels to Heaven x 10/Protractor
Wide Arm Merkin x 10 in cadence
Mosey over to Swim MAC lot. 2 staircases. Stop at south staircase.
Triple Nickel
Run up stairs. 5 Burpees or 5 Pull ups. Mosey down north staircase. 5 Double-Merkin Burpees. 5 Repetitions.
Plank-o-rama upon completion
Mosey over to bridge on walkway to football field.
People’s Chair
Right Leg High/LLH-10 count. Drop down another 3 inches. Hold. 20 Low Slow Squats OYO.
Mosey up past football field and through campus back to launch lot.
Mary
Same as last Mary, legs up, in cadence. LBC x 10/Freddie Mercury x 10/Flutter x 50
COT
Moleskin
Was DR for Spring Break with the family last week. Last F3 post was 03/28/2018. 11 days off F3. Last Q was 02/02/2018. Longest time between Q’s since my VQ 08/24/2013 and my second Q 10/01/2013. Good to be back out and even better to lead a workout.
Doc was out front on the long sets. Busch right behind him. Chelms was near the front on the 2nd Tripel Nickel, but, not surprisingly, he left early. Not to mention, he and Shoe missed all of COP and 4 reps of the first Triple Nickel. Again, glad they made it. Site FNG’s. Margo another site FNG. High Tide and Puddin Pop may have been as well.
Speaking of Puddin Pop, he took a straight up tumble on the mosey back to launch lot. It was loud and worrisome, but he is a tough man and got up immediately to complete the workout. He skinned a knee pretty good, but only a superficial injury. Glad for that. Thanks for coming out to check out the workout. Always good to have new guys post. Schmedium and HIPAA posting HN regularly. Nice, keep it up. Shoe, Wild Turkey, and Geraldo pushing hard on all work today. Aside from the hard work he put in, Hops also got the back office stuff done as well. Thanks for that. #waivers
Bananas and Busch, both now regulars, throw down some serious #mumblechatter. Good to see the fellowship and enjoyment the guys get by being out there and getting work done with the group.
2.5 miles, 50 Burpees, hills, stairs, mary, etc
Thanks for the opportunity to lead at Hawks Nest. Thoroughly enjoyed it. Good work out there men.
YHC took us out.
Announcements
Please keep the Palmer family in your thoughts and prayers. Bout Time’s son, Jennings, will receive a transplant of bone marrow cells from his sister, Caroline, this month. Song, Scripture, and Prayer 04/19/2018 at 7:30 at RTS Charlotte Chapel, 2101 Carmel Road. Join if you can. #allinforjennings