4 guys showed up for Devil’s Turn today. We ran. Paper Jam was there.
That’s it.
Backblast over.
Bunker
Announcements –
More races coming this winter. Sign up for Xmas party. Tip your server.
Grit and grind no sunshine; Strong and bold wet and cold. Iron sharpened iron at Meathead yet again……………………………………………………
6 beasts (including 1 FNG) answered the call to rise from ye old warm dry fart sack and embrace the wet cold world, partnering up to test their mettle and forge their strength and endurance.
English translation:
After a thorough disclaimer, this is what we did: Quick prayer of gratitude – thanks for the first breath we each took this morning, and for getting out of bed, healthy enough to make the tough choice to post today.
Mobility Warmup: SSH, IW, Merkins, (walk to the covered side walk with kettle bells), Flutter Kicks, 2 Handed Swings – 10-20 reps each
Muscle Warm Up: Clean and Press; Dead lift, Upright Row, and Goblet Squat; Curls; Tricep Extensions – 5-10 reps each
Partner up for PT Tests:
2 min max push-ups
2 min max sit-ups
2 min max two-handed swings
2 min max weighted squats
(Unanimous PAX vote)
Tally up team totals. Winner gets to use the 50 lb ruck for next set and when done pass it on.
(Q decision not to record totals. 50lb ruck open to any takers).
Weighted Carries:
P1 & P2 walk in opposite direction, exercise, return to center, exercise, repeat with new exercises – 10 reps each
Left suitcase carry then clean. Right suitcase carry then clean. Hand slap merkins.
Left rack carry then press. Right rack carry then press. Partner derkins.
Left suitcase carry then 1 handed swings. Right suitcase carry then 1 handed swings. Flutter press.
Left rack carry then squats. Right rack carry then squats. 1 legged merkins.
Full Body KB Work – 10 reps each
Dead lifts
Upright Rows
Goblet Squat
Overhead press
Dead lift to upright row to goblet squat to overhead press complex
Curls
Tricep Extensions
Doubles – 5-10 reps each
Swings
Cleans
Squats
Cleans to rack squats to press
5 MOM
Flutter Kicks, Heels to Heaven, Freddie Mercury, American Hammer
Ye Ole Pair o Tough Skins
Well, YHC was pleasantly surprised to see 5 others make the right choice today to post to Meathead, despite the weather. Strong work by all! Kotters to YHC who hasn’t posted at Meathead in 3.5 months?!? Veteran crew today, although some are newer to Meathead – keep coming back! T-claps to our FNG today. Not only did he pick a gear AO for his first post, in crummy wet cold weather, but he hoped a fence and walked 10 minutes to get here! Welcome, Brad Johnson aka Duluth. He recently moved here from Colorado for his wife’s volunteerism at a local church, bringing 3 kids with them. Originally from Minnesota, he attended U of M – Duluth. Not the most creative F3 name, but fitting for this cold morning.
Not much mumble chatter. Everyone got to work quickly. There was no where to hide under the lights on the covered sidewalk. Everyone pushed through the varied sets with fairly small reps. We started off with some 2 min PT testing. This is a great way to burn a few minutes at home or at work or anywhere. And a great way to test yourself against your self and measure your fitness/progress. The weighted carries proved not too challenging, since the distance under cover was pretty short. Hopefully the various KB exercises gave the pax a good all around work out. I didn’t think it was too tough at first, but then realized it was hard to wash my hair and stand up from a chair, so maybe I’ll be sore in a day or 2. YHC has let fitness and diet slide lately, so this Q was a great way to jump start it again.
The team of Stone Cold and Rachael seemed to be killing the push-ups and the sit-ups. YHC had given up the dream of not quitting the push-ups prior to the 2 min mark, so was able to sit and watch everyone else knock them out once I failed to finish. Those 2 seemed as fresh at 2 min as at the start, with perfect form. Sanka and Blazing Saddles were the quiet assassins today, just killing the exercises with seemingly no fanfare. And Duluth pushed hard and finished strong too. Don’t think he modified/reduced the exercises.
Stone Cold (former GRT from ye ole’ days), tried on the 50 lb ruck just in time for YHC to announce goblet squats – burned! Someone else wore it briefly too, Sanka or Blazing Saddles maybe? Sorry I didn’t incorporate that tool better. Maybe next time…
Thanks to the following musicians, who took chances and kept grinding, until they were able to provide us long-lasting music, which we enjoyed today: Tom Petty (RIP 2017), Green Day, Chuck Berry (RIP 2017), CCR, Quiet Riot, Beastie Boys, Van Halen, R.E.M., Twisted Sister, Dire Straits, Weezer, The Cars, Flat Duo Jets.
COT: Thanks for the take-out Sanka.
Announcements: Charlotte Marathon, Half-Marathon, Half-Marathon Ruck, and Speed for Need
Thanks to the absent site Q’s – Voodoo and Witch Doctor – for the opportunity to lead. As always, I’m better for it. Aye!
SYITG
MAD
13 PAX assembled at 0530 hrs in the Regal Cinema Parking Lot in wet 45 degree weather. It rained before the workout and after the workout, but pretty much held off for 45 minutes.
There was a surprisingly good turnout despite the less than ideal conditions, but the Pax showed they would not be deterred.
After the usual preamble about not suing the Site Q Billygoat, Adobe gave a disclaimer about his lack of professionalism. Gooney wondered out loud about how Adobe was actually on time for the workout. 200 pushups later and I think he forgot that comment.
The workout started with a short warmup lap, Sidestraddle Hop, Imperial Walkers, and then a couple rounds of 4-Corners.
Merkins x10
Corner 1: Balls2theWall x5
Merkins x10
Corner 2: Run up Hill, LoSlowSquats x5
Merkins x10
Corner 3: Burpies x10
Merkins x10
LBCs x20
Rinse and Repeat
It wouldn’t be a proper Rebel Yell workout without tackling the Murder Horn, so the Pax ran down the hill and up the other side stopping at every stoplight to do 10 Merkins. (Up to about 160 Merkins by this point)
At Thornhill Park the Pax partnered-up doing exercises alternately:
Dips x20
Hand-Slap Merkins x10
Pullups x10
Hand-Slap Merkins x10
LBCs x20
Hand-Slap Merkins x10
Pullups x10
Hand-Slap Merkins x10
We Indian-runned it back down and up the Murder Horn at a good pace back to the Launch.
Then, 4 sets of People’s Chair with arm raises on a couple of them. Finally back to Mary.
MARY:
Freddy Mercury
Protractor
0615 hrs:
Driving away from Rebel Yell, the rain started to pick up again. Good timing.
PAX –
This weekend is it. Charlotte Marathon Relay with SPEED FOR NEED. Tolkien has been putting in extra hours (is that even possible?) getting 20 riders and runners ready to go. The weather is clear but a bit chilly.
We encourage all co-running, co-pushing and cheering on the course for any and all legs. There will be four chariots and teams at various but similar paces. We have estimated the times at each EZ. A lot of effort and planning has gone into this, but like all Marathons, S#!+ happens on the course that may impact timing. As pushers we have committed first and foremost to the safety and enjoyment for the kids, sometimes that takes extra time.
ORIGINAL PREBLAST BELOW
On Saturday November 11, SPEED FOR NEED and F3 Nation will be pushing the most riders ever in one day! 20 WW2 veterans (95-102yrs old) will be honored on Veterans Day, along with kids and others without the ability to run themselves will be joining us to run the Charlotte Marathon Relay.
For those who don’t know, the marathon relay is a 5 leg relay race covering the entire 26.2 mile marathon course. The legs are ~4 to ~6 miles long and have fixed transition areas along the course.
SPEED FOR NEED will start off the race with a Rider in each of the 4 Chariots and at each transition will change runners and riders. The initial teams have been set and captained by Bratwurst, Scabby, Subway, and Alf. In some cases other relay teams or single runners will be running along side the SPEED FOR NEED racing chairs. All are welcome to sign up and join. We expect each of the chairs will be moving at different paces as well.
You don’t want to miss Charlotte’s biggest day of racing and the biggest day for SPEED FOR NEED participants. If you need some inspiration watch a few of the epic Youtube videos posted of past races and events:
https://www.youtube.com/user/mrkevinmyoung
How can you support?
Sign up and official event details here: http://runcharlotte.com
A huge thanks to JRR Tolkien for his tireless efforts and leadership to the cause #HIM.
-Alf
16 PAX either didn’t read the Preblast (or there wasn’t one posted in the normal place) or fought through suggestions in their head that hills, hard intervals, and short recoveries weren’t going to be their thing this Tuesday morning in Ballantyne.
The THANG:
The Moleskin:
It’s a pleasure running with you gents every week! As I was reminded last week running a workout on my own during some travel, you can go much harder when you do it with others. When alone, it’s too easy to give up! Thank you all!
See you in the Gloom,
Bratwurst
Faster, Higher, Stronger – Let’s try to get Faster overall (better endurance) by running some Higher minute intervals to build our Stronger lungs and heart for more capacity. In the end, 19 PAX set out on a brisk 45 degree Tuesday morning to get in some speedy distance intervals. Most PAX got in about 6 miles for a good bit of running in an hour.
Preblast:
The THANG:
Moleskin:
21 Pax showed up at Dromedary for the 2nd shift of my Q’s this week (Watchtower/Dromedary). Here is how it went…
Warmup:
Quick Mosey through parking lot
Mosey over to the track
Thang:
Partner up and P1 begins running clockwise around track, P2 begins running counter clockwise around track. When you intersect with your partner perform called exercise. Each round consisted of 4 laps and each exercise decreased in reps (20, 15,10, 5). Once complete each round meet back at start for Mary until pax is in.
Mosey up to School tables
At this point looked at the clock and trying to determine how to fill time until we reach 6:15. Bring the group over to wall and do People Chari with combination of air press/jabs while rotating by Pax on end bear crawling to other side.
After having some time to think came up with idea to end workout by having group mosey back to parking lot at start and seperate into groups of 7. Line up in single file line in plank position. Pax on end face next in line and begin doing hand slap merkins down the line. Continue until all have cycled through. Finished with a quick shuffle between group doing LBC’s and that is a wrap.
Moleskin:
Announcements:
16 of the best dudes in South Charlotte wheeled into the best AO in South Charlotte on a crisp fall day to experience this thing called Anvil. Courtesy of Mermaid, I conducted my VQ at Anvil in July 2015. Here we are knocking on door of year-end 2017, and I am called to Q what will likely be my last formal Q of Anvil. (Banking changes…thus, I will likely be headed back to the home turf of the Dash (Winston-Salem) after the end of the year.) A weak disclaimer was given, we virtually saluted the virtual shovel flag, and we took off.
The Thing We Did
COP:
5 High plank jacks + 5 low plank jacks OYO
15 old man style windmills IC
10 hi/lo plank jacks OYO
15 old man IWs IC
15 hi/lo plank jacks
15 old man cotton pickers (with the proverbial clap) IC
20 hi/lo plank jacks
Mosey over for some 4 corners. This is where the “you are making this stuff up” begins. Corner 1–donkey kick merkins (weird at first and then pain as the # increases). Corner 2–snowboarders (“you’ve been using google”). Corner 3–Calf Raises (really a place to catch your breath). Corner 4–hand release burpees. Round 1 is 5 of each exercise OYO. Round 2 is 10. Round 3 is 15. Bankers lover increments of 5.
Head to far lot for The Beast. 6 rounds, 6 stops per round, 6 called exercises at each stop. Round 1=merkins. Round 2=monkey humpers. Round 3=Mountain Climbers. Round 4=Squat Jump (while maintaining form better than mine). Round 5=Plank Jacks (low for 3; high for 3); Round 6=the ever crowd pleasing burpees. Fastholes lead some Mary when they are done.
To the Sweat Box/Champs Pavilion. 10 step-ups each leg + 20 dips + 20 derkins. Run to light pole, find a partner for 10 handslap merkins. Do this 1 more time, subbing irkins for derkins.
Finished.
Ye Olde Moleskine
Having starting my Qing at Anvil, YHC wanted to go out with some of my “favorite” routines. 4 corners, the beast, and the sweat box are good standby routines for those of us (#Respect) with memory problems. Where did I put my teeth? Thanks for going along with it, albeit with mumblechatter. No, I did not make up the DK merkins or snowboarders. My M’s class at the Y (yea, yea, yea….i invite you anytime) does these exercises. On my occasional visits, I try to pick up new tricks for this old dog.
Rachel & McGee are always out front, setting a break neck pace. They are rewarded with extra Mary. Snuka (my co-worker) is fast for anyone, much less a Respect and most-of-the-time War Daddy. Hammer (who came dressed as the unibomber) plows through it with determination and not much back talk. Haze plows through it with a LOT of back talk. Always good to work out when Champagne (the PAX and the liquid) is involved; he keeps you honest. Thunder Road is usually not one of the fastholes, but he gut checks his way through all of the exercises, even the ones YHC made up. O’Tannenbaum, a relative newcomer to the Respect world–welcome, is looking forward to Christmas when his F3 name will have some semblance of meaning. Lorax, the pajama wearing tax accountant, and Brilleuax, my fellow Demon Deacon, show they still have spring in their steps and cartilage in their knees. Abba shows up just in time to join the mosey and proceeds to demonstrate admirable form on the burpees. (YHC only knows that b/c i was behind him the entire way.) Snowflake (EC for RIRO) is one of the leaders of the Respect crowd (along with Check Point); these boys can whip most teenagers out there. Runstopper kept his shirt on for the workout…I guess b/c there was a little mist in the air. Hops, yet another Deacon, gave the HC yesterday at B3 (ya’ll should attend) and didn’t disappoint even though his alarm must have malfunctioned. We start at 5:30 and have for 5 years. And there’s Mermaid, who first roped me into the Q thing. Always encouraging, always checking on other PAX, always looking for a good plate of BBQ.
Announcements
Joe Davis Run–check website and twitter
Christmas Party–lots to choose from. Check slack, twitter, etc.
Turkey Dash in Blakeney in conjunction with Speed for Need. Surprisingly, on Thanksgiving Day.
Runstopper and others supporting a Vet running a marathon(s). Freedom Park. Nov 11.
Turkey Drive for CLT Rescue Mission $10 donation buys a turkey for those in need. Mermaid for info.
Always an honor to try to lead these fine men of F3. SYITG between now and the end of the year. YHC took us out.
Conviction: Moderate boot camp
6 PAX joined YHC for VQ this morning. With temperatures dropping and threats of rain, I was extremely grateful to have the help and support.
Short Mosey around main parking lot.
Disclaimer provided, Dedication presented:
Lawrence Joel (February 22, 1928 – February 4, 1984) was a United States Army Sergeant First Class who served in the Korean and Vietnam Wars. While serving in Vietnam, as a medic with the rank of Specialist Five assigned to 1st Battalion of the 503rd Infantry Regiment in the 173rd Airborne Brigade, Joel received the Silver Star and the Medal of Honor for his heroism in a battle with the Viet Cong that occurred on November 8, 1965. He was the first medic to earn the Medal of Honor during the Vietnam conflict and the first living black American to receive this medal since the Spanish–American War in 1898.
He is buried in Arlington National Cemetery Arlington, Virginia. His grave can be found in section 46, lot 15-1.
Warm Up:
15 Windmills (IC), 15 Chinook each arm (OYO), 15 Grandpa Jacks (IC), 15 Michael Phelps (OYO), 15 three count Merkins (IC), Mosey to Rock Pile and select your “workout buddy”.
The Thang:
–With the new “workout buddy” mosey to Bus lot and pair up for peer-to-peer workout encouragement.
For those looking for a little less moderate, recommendation that lead PAX members continue until 6 is completed or Modified Rock-a-bye Baby. (People’s chair with a rock: Chair position, starting with the heavy object over your head, bring down to chest, push object straight out (chest high) and then left to right (1 each) for russian twist, bring back to starting position over head. Repeat until 6 completes.) No takers on the Rock-a-bye baby.
PAX pair performs (46 * 2) 92 Upright Row
Partner 1 (with or without “workout buddy”) moseys to far side curb to complete 15 Rocky Balboa and return to switch with Partner 2 until 92 rows completed as team.
PAX pair performs (46 * 3) 138 Goblet squats
Partner 1 moseys to far side curb to complete 15 inclined Merkins and return to switch with Partner 2 until 92 squats completed as team.
PAX pair performs (46 * 3) 138 Overhead press
Partner 1 moseys to far side curb to complete 15 LBCs and return to switch with Partner 2 until 92 Overhead presses completed as team.
1 lap around the track with or without “workout buddy” with air squats holding for 6
Gypsy rock time: (Picked this one up from @Bullwinkle at #Piledriver)
15 curls, 15 chest press, 15 triceps press pass “workout buddy” to the left
…Repeat until your rock is returned to you
Mosey around to front of the school picnic tables
15 Derkins, 15 step-ups, 15 inclined merkins (Shake-n-bake wanted a few more so we did another round)
Mosey back to rock pit to return workout buddy home and return to center parking lot of Mary.
Mary:
Not much time left for Mary.. (Plus YHC was winded so I want to thank Madison for taking lead on cadence.)
LBC 15 IC
Moleskin:
Hats off to all you that Q every morning and make it look so easy. Thank you for everything you do every day. This PAX this morning really helped YHC stay with it and push through. Madison made sure we keep to proper form and Bullwinkle made sure he gave Madison reason to call out proper forms. Sorry about the Gypsy rock Choppa, but when your PAX include members like Shake-and Bake, Madison, Bullwinkle, and Arsenal you might end up with a rock that weighs as much as you do. Enjoyed the time with each of you, even if you looked at me like I was crazy when announcing new exercises. (look them up, they are in the Lexicon.) 🙂
See you in the Gloom.
Announcements:
Christmas Party 12/16/17: https://f3southcharlotte.com/2017/10/27/2017-sob-holiday-party-pre-blast/
Moderate running meet up tomorrow Launch from Socrates Academy at 05:15
Joe Davis Memorial Run 1/6/18 Register here: https://joedavisrun.racesonline.com
Contact Bottlecap for basketball on 11/11/17
The long anticipated return of QIC to lead the faithful of Bagpipe inspired 20 PAX to show up on a warm November morning. After butchering the disclaimer by adding things about caring, pushing and trees we were off for a short mosey to Duckworths parking lot for:
COP:
SSH x 15, 5 merkins OYO, IW x 15, 5 diamond merkins OYO, LSS x 15, 5 wide arm merkins OYO, 15 LBCs 5 burpees OYO.
THE THANG:
Leave Duckworth’s parking lot and mosey towards the Lab Corp pond, find chairs or a wall and perform 3 rounds of 20 dips, 15 incline merkins, 10 decline merkins.
Once completed, it was another short mosey to Synchrony Financial parking lot for 4 corners. 2 corners of toe tap crunch the other 2 corners diamond merkins. 3 rounds, 10, 20, then 30 reps each corner. Perform various mary waiting on the six.
Another short mosey to the lost fountain and partner up. At the fountain, 10 throw down abs, then run around the row of trees and meet in the middle for 15 hand slap merkins. 2 rounds then return to base for mary.
On the way back stop at various places for more merkins.
MOLESKIN:
My goal today was to take us to an unfamiliar area of Ballantyne Corporate Park. In the 2.5 years that I have been posting on Tuesdays, I don’t remember going to that part of the park. This AO has so many interesting nooks and crannies. One day I will find the elusive rock pile.
When culling through the list of names from the COT, QIC realized that there were more PAX attending Bagpipe than Swift. A few theories were postulated: Loogie and Patent Pending surmised that a PJ Q equates to an easy one, so that is why so many came out. I think from the number of PAX breathing heavy and Fire Hazard mumbling about the amount of merkins, that theory was proven wrong. Bratwurst summarily dismissed he PJ effect by stating “par for the course this time of year.” Since there is clearly cognitive bias at work, we can discount that idea. While others may have been confused and thought it was a running workout. But #imnotarunner.
Either way it was good to see Yogi, Loogie, Patent Pending and Tuck return to Bagpipe.
ANNOUNCEMENTS:
Balrog. Be there this Saturday: https://f3southcharlotte.com/2017/11/01/preblast-balrog-ii/
Thanksgiving Day Jam: workout led by Paper Jam 6:30am launch from the fountains at the Blakeney Shopping Center for those who want to justify all that they eat later that day. Preblast soon.
Prayers for Kirby’s M and his family.
As always, I am humbled to be given the opportunity to lead.