13 Pax ignored spring break fever for a Co-Q/Double Trouble beat down at Impromptu.
MoneyBall had the first 1/2 and non upper body portion -which aligns with his recovery plan for the fatty shoulder issue.
Warmup that Frack would be proud of – Run over to bus row – SSH/CP/MC and something else
The Thang – Start with lightpole squat (20 at each) on way down – way back (20) jump lunges (need the proper name) – (2 Q points from Posse)
Head to front of HS – 20 toe taps on bench and hot lap X2
Head to parking lot for Star – center to the four light poles with 20 bonnie blairs at each and 25 LBC’s at center each time
some mumble chatter as we had the handoff – “great planning” “so organized” were just some of the compliments going around
Parking slot progressive Merkin/Hurley. Start at Parking Slot #50 move to next and perform merkin/back to #50 and 1 Hurley – continue to 60
Head over to Bench ampitheatre area – 20 Dips in Cadence (-2 Q points from Posse) and introduced the group to the Catalina Wine Mixer – 10. Much debate over the # of steps this mixer entails – was it 5 or 6 or XXX(-2 Q points from Posse again)
Mosey to wall by HS Gym -20 Donkey Kicks (-2 QPoints from Posse) and 10 more CWM’ers
Mosey to front of Middle School – 20 more dips and 25 Peoples Chair Presses – led by Posse and you guessed it (-2 Q Points from Posse)
Mosey to cars for last set of CWM’ers – 10
Hope that everyone enjoyed the Catalina Wine Mixers – I heard rumblings about elbow pads – check with Yeast I heard he is not using his
When all was said and done this Duel Q workout came in at at robust 580 calorie count.
Based on the Posse Q scoring method this Q came in at a very respectable -10. If you need a Q school instructor for the next batch of Virgin’s – just let me know – I’m available
COT/Pastor MadDog led us
Announcements: – Shake -N bake – move- follow Posse on GM,SLACK, Twitter for details. Lou is working on family workout for saturdays. Lawson Vendor fair April 21st? lets assist at the booth for good showing and recruitment. Stub Hub has a critter on the way…..best advice would be to decline any advice from this crew. And Ray is starting a new job which may infringe upon his Meme activity – offer him your support
4 bros circled up on the blacktop next to Yama, a trendy Asian grub spot at the ole Waverly. Low numbers due to Spring Break, which was perfect for today’s weinke. YHC’s first post/Q in 90 days, disclaimer was a bit rough and unrehearsed, but it did happen.
Mosey over to the Whole Foods employee parking lot.
Several trips up the stairs, all followed by a simple single step run down, some partners, some not. We stopped a few times to plank/merkin. Here’s what we got into:
All the below are up 6 flights of stairs-ish
Pause for something different.
Back to the stairs
Pause for something different.
Mosey back the launch and square off. 20 count Mary called by each PAX:
“Don’t call it a come back”, says Turkey. Fine, we won’t call it that. We will however call it a fun day at the Cerberus. Few PAX make for many weinke options and nowhere to hide (especially for the Q). A couple observations from the morning:
Good to workout with someone new (new to YHC). Zekeface was crushing it out there; hope the legs are ok for the run tomorrow.
Pop Tart complained about his knees. Some things never change (and shouldn’t)
Wild Turkey will still be calling Sid the Kid every mary oppo he gets, and will be demonstrating each time. Some things never change (and shouldn’t). Wild Turkey has the Q next week. Be there.
Argo out.
This backblast brought to you by my feet, cause I can’t lift my arms to type. Seriously though, shoulder, chest and arms smoker. Glad I can still deliver.
Disclaimed, mosey out lot and turn left. Toolbag about fell out. I guess he’s not an ambi-turner. Run out to Walsh and turn into back parking lot behind football field.
COP. BLIMPS. 5 Burpees, 10 Lunges (each side), 15 Imperial Walkers, 20 Merkins (shades of things to come), 25 Plank jacks, 30 Squats. BAM!!
Mosey around football field and to far stairwell of parking deck.
The thang. Contra Burpee ladder up stairs. 1 Burpee on level 1. 2 Burpees w/2 Merkins while down on level 2. 3/3 on level 3. Run to next stairwell. Do the same down 3, 2, 1. Run to next stairwell. Ladder up. Plank on the six.
For those counting at home that’s 68 Merkins thus far.
Blackjack AFAP. A little known or used exercise routine. Start on one side of parking deck (short way) do 1 Merkin, run to other side, 20 LBC. Adds to 21 = Blackjack. Get it? Good now really get it. 2/19, 3/18… This was a crowd pleaser and the only sounds heard were the groans of Merkins upon Merkins upon Merkins. People’s chair to recover for the six.
278 Merkins
Mosey to CCHS front door.
Bear crawl 1,2,3. Partner up. P1 does bear crawl up ramp. P2 starts chipping away at the 1,2,3. 100 Merkins, 200 Squats, 300 LBC. Flapjack. Repeato till 0600 hours. Many apologies for the 200/300 LBC/Squat screwup.
320ish Merkins
Mosey to launch
Six Minutes of Mary. 10x IC Dolly, Flutter, High Flutter, Heels2Heaven, LBC, American Hammer
Moleskinny: Been a few weeks since I have been out to Centurion. That’s my bad. A few pax came in on 2 wheels. Few new faces out there as well. As mentioned above Toolbag was completely taken aback when we turned left on little ave. Who knew he was that easily startled. A bit of an unorthodox COP. Done in a row across or abreast as some would say. Gotta be loud for the ends. Utah thought I was calling “ouch” not “out” for plankjacks. Glad your concerned for me friend but you might want to turn up the hearing aide. We took the long way to the stairwell noticing the stadium sign was nursing a broken letter R. Get on that Chelms. Contra burpees are a very contrarian exercise as noted by Ickey. ? blackjack routine is just downright disheartening. Checkpoint is still the king of Merkins. Things got tough around round 15. There was laboring going on during this one. Heard some serious grunts. You’re welcome. Cheddar and toolbag raced to the end. Chunder was a new face and lamented the bear crawl 1,2,3. He even asked about shortening it. Stone face was received and we plodded on. Truly blessed to be able to share time with all these HIMs.
Announcements: Check in with speed for need Scabby or Jrr Tolkien as they need some track commanders for upcoming races.
Prayers for the palmers as jennings and big sis prepare for a bone marrow transplant.
The stand at Panera. Studying Mark. If you don’t have a regular 3rd F. Get one.
My slack notification goes off on Wednesday night, its my beardless bro Tuck saying he forgot to correctly operate a calendar and get Qs scheduled more than 2 days in advance. I said no problem, I had an evil plan I was already concocting which I would try out on the unwitting PAX of TheBrave because its the best damn AO south of 485 as everyone knows.
The Thang:
Mosey up to the stoplight by N. Community and Ballantyne Commons then head west on ye olde commons up the hill to Ballantyne Forest Drive, circle up in the first parking deck for COP:
IW: 0 in cadence cause this is a real workout 🙂
Merkins: 10 IC
Mountain Climbers: 15 IC
Slow Merkins: 10 IC
Peter Parker: 10 IC
6 Inch Plank: Hold for 10ish
Mosey along to the 2nd parking structure and assume peoples chair. Conduct various versions of the chair and other calisthenics including donkey kick merkins while Pax conducted a running lap around the bottom of the structure (including Thin Mint’s general wandering… something about a bruised breast.)
Mosey over to the 3rd parking deck and run upstairs, around the top and gather on the wall in chair for air presses. Mario found it necessary to advise there were more stairs available at the next garage down, very well…
Mosey to the final garage and run the stairs to the top. Proceed to run down the ramps with 5 burpees at every other turn all the way to the bottom. Back up the stairs and mosey back to the launch for….
Sandbag “tug – o – war”
We divided the group into two teams approximately related to speed so we didn’t have all the “fast guys” on one team. 5 coupons were procured and cones placed on the parking lot. The plan was to run a lap around BOTH medians (Mario can’t listen to instructions and broke the game out of the gate… well broke it more anyways) keeping the teams together. Upon returning to the start ONE member of the team can move any coupon 4 times towards their end of the “game board.” Each move requires a bag-over burpee and then progress to the next cone with a “win” coming when all 5 bags reach one end or the other. While one player moves bags, the rest of his team conducts merkins (or other moves deemed necessary) Clearly YHC did not do a good job conveying the concept because the whole thing devolved into chaos within 30 seconds of starting… But burpees happened, laps were run, bags got moved and there was plenty of good natured ribbing (although I think Madam might still be pissed…) After about 1.5 miles worth of laps we called the silliness off for Jack Webb to 7/28 and scene.
Ye Olde Moleskin: Today was a stretch to be sure, an idea which sounded great on paper, but was too complex for a 5:15 start time it seems. YHC enjoyed the fun, and the mumble chatter it caused however I believe the PAX went home underworked… I’ll make up for it next time.
Paper Jam posted TheBrave for the first time because Commish promised to meet him there, which Commish did about 45 minutes into the workout… Something about a plumbing issue. Great to see you today PJ and come again, however I warn you that “carrying heavy things” occurs often in addition to all the running.
Bunker and Frasier were very vocal about how the Crossfitters must be making fun of our free workout as we ran about the parking lot. Its cool bro’s, you too can pay 150 a month to cause irreversible damage to your knees and back if you want!
Mario never change my friend
Thanks for letting me lead my friends, see you in the gloom again soon.
-Flipper
A last minute sub Q for Blazing Saddles meant a hodge podge of exercises and tunes today for the men of Kevlar.
THE THANG
SSH x 10
IW x 10
Merkins x 10
Honeymooners til it hurt
Mosey to parking lot and partner up
Partner 1 runs a hot lap while partner 2 does called exercise and flip.
Mosey to soccer field still partnered up.
Partner 1 runs lap while partner exercises and flip:
Indian Run around track with half group sprinting and others jogging – flip.
Suicides combos
Jack Webb with diamond merkins and ab exercises
COT
YE OLDE NAKED MOLESKINE
Been a while since I had ventured out to Kevlar due to a dodgy back but good crew today. “Saddle Bags” had not realized he was on Q but I had heard he went under the knife yesterday so checked in last night and considering he cant lift anything for 2 weeks I took on the Q.
Random music today from the Road Trip Radio Spotify playlist. Only pax I heard singing along was Busch and Nightcourt and plenty of dodgy tunes to grunt and groan to! Lots of cardio today cos I needed it so hopefully the lads got something out of it too.
Have a great Masters weekend fellas #goTiger!
Bulldog
It was brisk, barely above 40. There was sparse attendance, just three PAX. Nonetheless, we still put all three elements of F3 to work.
COP
Halo x 10
Around the World x 10
Figure 8 x 10
The Thang
The Clock – 12 stations, 60 repetitions per station.
American Swing
Squat
1-handed Swing (30 per side)
KB ‘Merican, one-hand on ‘bell (30 per side)
Clean (30 per side)
Snatch (30 per side)
Greg Louganis (sit-up & press)
Skull Crusher AKA Tailbone tenderizer
Row (30 per side)
Shoulder Press (30 per side)
2-handed Swing
High Pull (30 per side)
If you finish, 720 repetitions
Swole Mole
Do you know anyone who says something like, “watching a sunset is my church.” PUKE! Watching a sunset may be an awesome reminder of the beauty and power of God, but church requires membership, participation and a responsibility include time, talent and treasure. Same goes for F3. F3 is free, but we are called to be more than just observers or passive participants. We have a responsibility to work hard, lead and serve. This may seem like a lot for a workout club, but here’s the thing – because we all work at this shared purpose we all benefit. In fact, the benefits are far greater than we can achieve alone. There were only three people today, but I if was asked to do the above alone, I couldn’t do it. I would give up. In fact, I ran out of time and was 90 reps shy of finishing. Voodoo volunteered and Racheal stepped up and we finished my reps together. I know I really didn’t finish it on my own, but I left that workout knowing that our success was my success.
Thank you.
INTRO
The PAX of Union County do not fear the Polar Vortex, nor an AMRAP, nor a Holiday Jukebox, but only the 9 toughest wake themselves early during Spring Break in order to endure the mentally demanding workout YHC brings as he tries to incorporate new and strange activities from the Exicon. One of those fine men is StubHub who revealed that he – well, more his M – is less than three weeks away from blessing the world with a tiny new ticket vendor. The rest of the PAX warned him that he should be sleeping at 5:30 AM while he still can, but he continued and the teachings of the wiser older PAX became less useful.
DOO WOP (That Thing)
(Warning: YHC’s dog ate his Weinke, so this is recounted from a highly questionable memory.)
1 x Disclaimer
Warm-up:
During Indian Run, Q would shout halt at speed bumps and light poles and the PAX in front would call out an exercise for 15 IC.
PAX moseyed to the hill for Clock Merkins, a new-found YHC favorite. All 9 called a time and the men shifted and did 5 merkins at each point on the clock.
PAX then moseyed to the… facilities management building (?) for a round of Walls of Jericho. 7 reps of each exercise, followed by a lap around the building and then regrouping for the next exercise in the set. The set ended with an AYG run around the building, but no shout.
Mosey to the middle school entrance and partner work.
Mosey to the lunch area for Dips x 25 IC.
Mosey home for Monkey Humpers x 10 to finish up.
NOTHING EVEN MATTERS
The pre-workout mumblechatter was good and revealed that the StubHub family is soon to grow. The conversation could have veered towards important fatherly suggestions and tips such as bed times, how to change diapers, 529 funding and when are 2.0s ready for their first sporting events, but that was not the case. Instead, StubHub was educated on who Tammy Wynette was and her signature song, “Stand By Your Man.” Soon after, he was introduced to Partner Plank Curls which is, frankly, an unsightly exercise that YHC vows to never attempt again – and this comes from the guy who isn’t afraid to throw monkey humpers into the workout. YHC and Bratwurst completed the 30 each, but there were many refuseniks. The final educational element was a later conversation around Gladys Knight (minus the Pips).
TELL HIM
The drop in temperature did not dissuade 10 PAX from taking a trip to The Fishing Hole where they discovered the answers to the questions: who would Q and what would he would be wearing. Little did they know that about half way through they would receive a special treat from one of our site Qs. But first, a disclaimer was given and we were off.
COP:
Since The Fishing Hole caters to the more mature, sophisticated crowd, a new twist to the COP was added. Dynamic warm up exercises to begin the morning. Over the gate, toy solider, knee ups and butt kicks.
As expected, it was well received as demonstrated by Chelms, Mr. Bean and Frehleys Comet’s eloquent mumble chatter that ultimately led to some burpees in a more traditional COP.
LSS x 10, IW x10 and 10 burpees OYO.
THE THANG:
Mosey to the third level of the parking deck for two more dynamic warm up exercises. Swinging one leg at a time front and back and from side to side.
Partner up and stand in a parking space. Find the number of the parking space as it represented the number of merkins the team would perform. While 1 PAX stayed and did merkins, the other PAX lunge walked to the other side of the ramp and moseyed back. We were all in the mid 120s. One round was clearly enough.
Mosey to the far stairwell and down to the street towards the back lot where the handrails are located.
3 rounds of 10 supine pull-ups and 5 burpees.
Leave there, cross the street to the small parking lot next to the practice field and pick up a lifting rock. Down to the practice field and line up on the sideline for rock work.
3 rounds of curls, presses, extensions and triple lindy x10, x15, x20. At the end of each round mosey to the other sideline and return.
This was followed by field of plank. Take 5 lunge steps towards the opposite sideline and then perform the called plank. Elbow plank, right arm high, regular plank, 6-inches, left arm high and mosey back to the sideline where we started for makhtar ndiaye x10.
Return the rocks where we found them and back to the hand rails for more supine pull ups and incline merkins. This part of the weinkie was prematurely interrupted (more about that later) and we quickly left to seek fresh air and do some leg work at the benches.
Split Squats, Step Ups and LSS. 2 rounds different reps.
Then we performed some flexibility exercises to loosen up the hamstrings, IT band and calves. Just enough time left for a return to the launch and 10 merkins OYO.
ANNOUNCEMENTS:
A great 3rd F opportunity for you and 2.0s over the age of 15: https://f3southcharlotte.com/2018/04/05/partnership-with-first-tee/
MOLESKIN
This morning we welcomed site FNGs Nard Dog and MAD and they were not disappointed. The runner Paper Jam morphed into the #notarunner Paper Jam and kept it to under a mile. It was time to work on soccer arms and do some core work.
Anytime a workout includes three senior citizens like Chelms, Mr. Bean and Frehleys Comet, you can expect a lot of hot air. It began emanating from the mouth but then it took an awful turn through the gestational passage way. Those who posted may never look at brussel sprouts the same way again. It was fortunate that Charlotte Catholic was not in session, otherwise the hazmat team would have been required to make the area safe for children.
Yes, we stretched at an F3 workout not named Gumby or Blakovery. It is important at any age.
This is one of the most enjoyable workouts in the South Charlotte region. A great mix of men.
I was humbled to lead them this morning.
I have never had the pleasure of Qing the new, Sparta AO! I have also never received so many texts leading up to a leadership experience for an F3 event. The bulk, ok – all, of the text came from Hair Band. He seemed to be concerned with whether or not it was going to be a true running workout. I include this quote so you may get the gist of our conversation where he said, “are you going to run 6 miles and let me die in a ditch on the side of the road Thursday?” After three long text (each containing about three sentences) about how I should structure the workout, I assured him that we would do something where we would be all together in case we needed to call for back up to resuscitate him.
The thang…
After a disclaimer was given and we were off for a mosey around to the main building of Socrates Academy where we found “the board.”
No time for the usual… so we headed straight to the menu of pain.
Instructions: Do #1 and run a lap. Upon return, do #1 and #2 and run a lap and so on and so forth all the way through #12 and then run a lap…
We made it all the way through. We started over and made it back up to 5 before moseying back to the COT.
Moleskin
Even though there were a lot of exercises, we still got in over 3.5 miles. I never lost sight of HB for more than 45 seconds and he never ended up in a ditch. Joker, balked on most burpees, but sprinted every lap. I cannot keep up with him and he is my nemesis – there, I said it. Arsenal rolled with Hair Band. Arena is the definition of consistency! I only once heard him mumble something about destroying the board. Really – Arena? You are a family man. How could you even think about doing that to my kids’ board!
The board lives on! And, thankfully, so does HB!