With the virtual flag planted, 8 men pulled themselves from their warm cars to see what YHC has planned. Hops gave me the nod earlier this week and since I have not Q’ed all year, buckle up this could be rough!
The Thang
Nothing gets the blood flowing like some Burpees, so to make that easier, I played AC/DC Thunderstruck. Yep, every time you hear Thunderstruck, 1 Burpee. Throw in some IW and SSH during the slow parts and we are now warm. Head to the church rock pile
Every one grab a rock, 1st round is done toghther to develop the plan
Curl x 20
Biceps x 20
Triceps x 20
Squats x 20
Run to playground 10 pull ups and then run to baseball concessions area
Incline x 20
Decline x 20
Jump up or Step ups x 20 total
Dips x 20
Run back to church.
That was the loop, rinse and repeat at your own speed 2 addition times
A few rounds of LBC x20 after the first round and Freddy Mercury x 20 after the 3rd round to keep everyone together
Mosey to the wall for 2 x 45 sec wall sits…intentions to break them up with Donkey Kicks, but a fire ant hill was found, so once the dump truck left, we finished up.
Moved to a curb to do a round of Round the World- 5 Merkins on curb, 5 Merkins off-set left, 5 Merkins decline and 5 Merkins decline. Then do it again backwards. 40 Merkins total
Lastly, head to the parking lot for 5 mom. This was supposed to the song Sally Up, but my phone died in the cold so we just did a few rounds
LBC x 20
Left elbow to right knee x 15
Right elbow to left knee x 15
Boat/ Canoe until i got tired
Freddy Mercury w/ varied speed x 14- yep, lost count
1 min left, 10 Burpees to finish
Ye’ Old Moleskin
Good work by the entire group. Not much chatter, even Gummy was quiet. Welcome back Pudding Pop, stay healthy. It was cold on the hands today, might be time to consider gloves moving forward
Thanks Gummy for the take out
Announcements:
F3 golf tomorrow
Southern Discomfort on Sat
There was a mention of a Charity event for special need kids…sorry, I was to busy picking on gummy. Please add the details in the comments
About a week ago, a call went out for someone to step-up and Q as the regularly scheduled leader was apparently planning to be MIA this fine morning. I could’ve sworn someone responded and agreed to take it, but apparently they thought they were volunteering to be MIA themselves this morning. Didn’t know that was an option. Fast forward to today and when 5 of us circled up, kettlebells smartly arrayed in front of us, we figured out pretty quickly that none of us had planned to lead. So, with a shrug and a disclaimer (including a first ever: “I don’t know what I have planned today, but proceed at your own risk”), we began.
TheTHANG
NakedManMoleskine
Announcements
Gumby is one of those AOs that everyone seems to know exists but know very little about. The thing is, it’s an AO that everyone needs. I found that out the hard way by missing more than I was able to attend this Summer and I really paid the price. #F3Gumby a/k/a Stretching and Yoga encourage better circulation of blood throughout the body, including to the joints and muscles. This yields quicker healing of any muscle injuries and more nutrients coming to the muscles at all times, but that’s not why you are here. You’re here to find out what we did, what we listened to and read about any shenanigans that happened during the most climate controlled workout of the week.
It all started with a disclaimer and an admission that during prep, YHC discovered there were 2 types of Yoga – Vinyasa Yoga (yoga flow) and Yin Yoga (slower pace & hold poses longer). This discovery naturally led to a practice of both during our 45 minutes.
The devotional came from Hebrews 6:13-20
The Thang
A series of deconstructed Sun Salutations to get warmed up, stopping at various points along the way to feel the stretch:
Flow thru Sun Salutation to a series of Warrior poses (each leg)
Crescent pose –> Warrior 1 –> Warrior 2 –> Peaceful Warrior –> Warrior 2 –> Warrior 1 –> Warrior 3. Flow thru Sun Salutation to a series of Warrior poses.
Flow thru Sun Salutation to Runners Lunge –> Lizard Pose –> Pigeon. (This began our series of Yin poses). Hold each pose for 1 minute. Switch legs & repeato
Come to a seated positon with legs crossed. Hands on knees and rotate at the waist right X 3 then left X 3.
Walk hands out front
Fold front leg behind you (think hurdler’s stretch). Keep inside leg bent in front. Walk hands out to front (hold), walk them in the direction of the inside leg (hold). Hands behind & walk/lean back to stetch quad. Switch legs & repeato.
On your back. Pull R leg in towards armpit. Grab strap & wrap around ball of foot. Hold strap & extend leg (hold). Hold both ends of strap in R hand & let leg fall to right (hold). Back to center – hold both ends in L hand and let leg fall to left. Repeat process on left side.
Corpse pose
Time is up!
Moleskin
Not much to report here other than Swiss Miss giving YHC grief for wearing a Road ID to a yoga class. #safetyfirst. All in all it was a pretty quiet crowd in terms of mumble chatter. I like to think it was because of the awesome Pink Floyd playlist. The Yin poses (and holds) did provide plenty of grunts & groans. As mentioned earlier, I have been MIA due to work or other Q’ing responsibilities, so it was good to be back. It was even better to see so many new faces. Keep up the good work men! As always, it was an honor to lead.
Announcements
14 PAX made a wise decision to get up and airlift over to Peak 51 on a rather chilly morning in downtown Matthews.
A fine disclaimer was given, with the main takeaway being “don’t sue me,” and off we go.
Mosey to church lot, with existential mumblechatter amongst the PAX about the disclaimer — I mean, you could sue, but, you wouldn’t likely be successful.
Anyway, mosey through the church lot and circle up …
COP
Thang
Line ‘em up at the bottom of the hill for what has become a Peak 51 staple — SUICIDES.
Using our familiar light poles as guides, we did a normal suicide.
After that, lunge walk to the top of the hill/back of the church.
Then, another suicide going back. See, we’re facing the other direction, with totally reversed uphill/downhill dynamics. #Variety
So, now with everyone warmed up, let’s mosey to the bus lot for the main event.
Time to take a ride on the Hindenburg, which, you’ll remember wound up as a flaming pile of rubble in New Jersey. With any luck, we’ll at least avoid the New Jersey part.
Now, while the Hindenburg was a Zeppelin airship (or dirigible, if you will), we are using the BLIMPS workout, with the four corners of the bus lot — the corner closest to the school, the Geraldo tree, the basketball hoop opposite the Geraldo tree, then the “big ol’ tree,” as per Horsehead last week.
So, do each called exercise and number of reps at each corner. Plank up when finishing each round.
So, following the BLIMPS model …
After the last round, Mary where you are.
Mosey back to launch. YHC’s Garmin clocked in at 1.87 miles (YMMV). Great job all around.
—30—
Announcements
ǝuıʞsǝןoɯ
There’s a lot here to unpack.
First, I did my best Indiana Jones by unearthing an artifact that some thought was just a myth, or had long since vanished, much like the Ark or the Holy Grail: the Peak 51 shovel flag!
Actually, I had a suspicion that Slim Fast had it, so, I asked. Sure enough, he did, and he was nice enough to bring it (apparently it will win him some favor with his M, as it is no longer in his garage). I will do my best to bring it out on the regular.
Sensei upon this discovery: “I’ve been a site Q here for a year and a half, and I didn’t know we even had a shovel flag.”
Second, speaking of Slim Fast, you knew this workout was going to be good because he took off his pants after pre-running with Sensei.
Next, for some reason, I was staring at my watch while disclaiming. There is a theory that I had a Weinke stashed on there. Might have to look into that for next time.
Mumblechatter was strong during COP and the suicides.Sensei was concerned about running over time, since we did 25 SSHs, instead of the usual 20 or so. The Mouth was in rare form, although he didn’t swing on an absolute softball of a #TWSS offered by Slim Fast.
When the main event was going on, there was much consternation over the mixing of airship metaphors — using BLIMPS but calling the whole thing the Hindenburg, which, as clarified above, was not a blimp. Feel free to consult the F3 Exicon for confirmation of both BLIMPS and Hindenburg.
Speaking of the main event, Shake ’n Bake was leading the way. The man has become an absolute beast, evidenced by pictures of himself on the F3UC Facebook group. If you aren’t in that realm, just wait until the next iCloud photo hack, and you’ll find them. Must be those endless bear crawls he’s fond of when he Qs.
Nomad was also out front as well. He seemed to get stronger the longer the workout went on.
Mouth also called out the Q on poor form on the merkins. #Accurate #CarolinaDryDocks
He was also having fun at the Q’s expense trying to decipher the next exercise in the acronym. Actually, everyone seemed to have fun with that. However, some of that mumblechatter needs to stay in the cone of sanctity.
Slim Fast performed a necessary Q-jack heading into the last round. I was feeling benevolent after the round of plank jacks — also my hamstring was threatening a revolt. I was originally going to modify to 30 squats, then take a lap, but, no, Slim Fast was Jiminy Cricket to my Pinocchio, acting as my conscience. If your legs are burning after 120 squats — look at him.
Also, shout outs to the ruck crew of Dora, Geraldo and Angler. Mad respect to Angler, who at 74 was doing something I’ve not dared to try in the form of rucking. I hope I just make it to 74, but, if I do, I hope I’m still getting after it.
Anyway, it was a privilege to lead this morning. Thanks to myself, who, as co-site Q has had a minor issue filling Q slots, so, it was part necessity, but I was itching to lead a workout, so, it all works out.
You guys are an amazing group of PAX — know that Sensei and I appreciate all of y’all for making this such a great site week after week.
I had almost completely forgot that I had even signed up to Q Thrive until I was reminded by the site Q By the way, site Q, what time does the 5:30 workout start? Anyway back to the story. I had planned out two workouts, both involving running. But at the request of Glass Joe, I didn’t want to end up boring anyone…and ended up boring everyone any way. With that said , to quote Heath Ledger’s Joker from Dark Knight, “and here we…go”
Mosey around the parking lot. I thought I had clearly said the word Mosey, but apparently I workout with such an old crowd that everyone needs a hearing aid. Karaoke. Turn the corner, apparently no one had their hearing aids turned on. Everyone circle up
Site Q arrives 2 minutes late. Then Hoffa arrives on his tricycle…I mean motorcycle and takes forever to get into gear.
COP
5 Burpees OYO
15 SSH IC
5 Burpees OYO
20 Imperial Walkers IC
5 Burpees OYO
15 Hillbillies IC
Mosey to picnic tables. Apparently some people whose names rhyme with fake and snake need turn by turn instructions from Google of where we were going even though the destination was straight ahead. Then again no surprise there as said person also needs turn by turn instructions to back out of his driveway without hitting people.
The Thang
Or Dora 1-2-3s
Partner 1 laps around the soccer field, partner 2 does exercises, switch once lap is completed.
Move to grassy area in front of bathrooms
6 Burpee Webbs
Against the wall
50 People’s Chair Air Presses
5 Burpees
125 People’s Chair Air Presses
5 Burpees
5 additional burpees for an apparent (and somewhat lazy attempt) by HB to Q Jack during Dora. In his defense, he gets compared to Dora a lot, so he could have been referring to that.
Another 5 because the Site Q stole my watch and didn’t reset the time and because Hoffa can’t find the third gear to kick his tricycle into
Mary
COT
Moleskine
Besides the few glitches out there on Tuesday such as volume for hearing aids needing adjustment, hand holding, tardiness, and lazy attempts to Q Jack, it was an honor to lead this workout. I don’t know if I am getting better or worse at this but thank you for your patience and for the #mumblechatter
Announcements:
At 5:25 YHC pulled into the Calvary parking lot to see a nice crowd of men awaiting their free workout and accompanying fellowship to get them through the day. They would surely get their money’s worth this morning. After a slightly weird disclaimer, we set off to get ‘r done…
Jog around to courtyard area in front of church for COP
Jog over to shelter – find a partner
Jog over to North Face (stopping at speed bumps along the way to do 20 LBCs, 20 merkins (I think), and 10 burpees)
Moleskin:
My ‘pre-tweet’ of the night before, indicating my Anvil return was met with a simple hashtag reply from Gummy… #burpeefreeOctober. Who has heard of such a thing? Apparently there is a grass roots movement, spearheaded by Ickey Shuffle, to liberate those F3 brothers long oppressed by the burpee. Clydesdales everywhere are rebelling…nary a single burpee in the month of October. No more sleepless nights with an aching back, no more groans of displeasure after hearing “next exercise is…”. Nope, nada, not gonna do it. Burpees are DEAD!
Well, maybe not quite dead. Not all have joined in the movement yet…in fact, 19 men did their best to maintain good form throughout each hand release burpee this morning. However, one man stood alone, or should I say kneeled alone, in protest. Naturally it was the leader of the movement…Ickey Shuffle heard a burpee ladder being called and would have none of it!
I have to be honest, I’ve audibled quite a few times away from burpees…oft complaining of a sore back that has led to many sleepless nights. But not today. I could not disappoint the Anvil loyals. I must live up to the high standards set by the founding fathers of this site. We must have burpees! And we did. Not too many and not too few…just the right amount.
I’m not sure of the why and whatnot behind this movement, but it needs to gain traction fast if it is going to have a real impact. There are only 13 more days left in #burpeefreeoctober and many are still doing burpees today. Proponents for the movement may want to rethink their position, else they may never be asked to be a Q again! BTW…I’m not saying there is collusion among the site Qs to ban burpeefree participants.
Anyways there was the rest of the workout too, and everyone pushed hard out there. Loved re-visiting some of the old haunts…the picnic shelter, the playground, and of course North Face. Particularly nice this morning as temperatures dropped from 70+ degrees with 100% humidity to low 40s in a single week. I prefer the 40s all day long.
Thanks for the opportunity to lead you once again!
COT
12 guys that are regs and Rip Van Winkle (YHC) for a standard boot camp.
Head to field
SSH x 20 IC
Merkins x 10 IC
Low slow squats x 10 IC
Run a lap plank
Merkin ladder 10
Run a lap plank
Low slow squat ladder 10
Run a lap plank
CDD x 50
Run a lap
Head to wall
People’s chair
20 hand raises
20 donkey kicks
Rinse and repeat
Partner up
Run over to benches
P1 alternating step ups
P2 run to top of stairs 5 Merkins and back
flapjack and repeat
P1 incline merkins
P2 up stairs 10 flutters and back
flapjack and repeat
6 MOM with pax alternating call IC
Recover
moleskine: good veteran group there to give me a hard time and enjoy a workout together. Thanks for allowing me to lead. Loved seeing the fellas and I’m gonna keep coming and get back in it. Thanks D-wood and Smoke!
After much persuasion and foreplay from Thin Mint and Bucky, my VQ card was taken at Bagpipe this morning in the presence of 16 other men. I was a little nervous at first, but it in the end it was pretty painless. Thanks for being gentle.
THE THANG
We had a light mosey down to the pond and got right to it. Today’s workout was my rendition of the Murph. PAX split into multiple groups near the pull-up bars and completed the following exercises:
1. 2 sets of-
2. 1 lap around the pond
3. Repeat 4 more times
Those who completed all 5 rounds got in 100 pull-ups, 250 merkins, 250 squats, and approximately 3 miles. Not a bad start to a Tuesday.
Thanks, men, for hanging with me this morning.
Buckeye
ANNOUNCEMENTS
I was slated to Q #F3FastTwitch on Halloween. Due to some scheduling issues that Tolken had with the chariots I got the tap for the switcheroo. Gladly.
I had to GPS the AO since I had forgotten how to get there. Admittedly I have gotten lazier in my later years and just mosey down the road two miles to #F3Swift. I am glad Haze invited me back so he could berate me about not being there anymore. #Warmwelcome
A proper disclaimer was given with emphasis on our hands were not going to touch the ground and if they did you had done something wrong. Foreshadowing.
Before we started out Haze reminded me that we were not to do any algorithms. I quickly reminded him I was the Q and had no intention of listening to him.
The Big Ol Thang: Pretty simple. Run around the lot twice to warm up doing butt kickers and high knees. Also to see if Mr. Brady was running late. Nope he just didn’t show.
Instructions were given to run at your 5K pace or threshold pace. Lots of confusing looks and eyes to the sky trying to figure this one out. After trying to explain it the instructions were given. We would be doing many segments touring the fine neighborhood of Raintree and Providence Rd. You were to run at your 5k pace at each segment, recover the six when you reach your destination and then have a proper rest of anywhere from thirty to sixty seconds.
We did cross Providence Rd once to revisit a neighborhood I had taken before with Fast Twitch. All in all fun was had and only minor mumbling once we got started. We got somewhere between 6.3 and 7.3 from what I can see from Strava. Some of you are not on Strava. All the cool kids are doing it. It does help when you are looking at metrics. We are all competitive and it is nice to see how you stack up against the same segment you have fun before to see if you are making gains or sucking.
Moleskin: So almost everyone adhered to the warning about no hands on the ground. There is always one that test the limits. At the top of the four mile creek/raintree ln intersection we had a situation. Benny went down. Lots finger pointing at this time. Haze blamed everyone. Semi made a reference to the disclaimer being null and void. I thought he was a banker. Everyone stopped and crowded around Benny. Did you guys learn anything from youth sports. Take a knee and let the man figure out if he is hurt or not. After a moment Benny got up and did a quick survey of the body. The sound of the fall was awful but everything appeared to be working because by the end of the segment he was in his rightful place in the order of the pax.
Turkey Leg continues to the king of the downhill. Tolken lays it all out in most of the segments. Rachel is solid and always moving. Have never met Purell until today but the guy is fast. Utah never quits and has time to make funny jokes. Margo’s beard grew a inch while we were gone. Haze and Semi decided to wear the same outfit and then run together the whole time. Pop Tart is a runner he just doesn’t know it yet. Cheese Curd is rounding back into running shape even though he constantly says he is not a runner. He just keeps showing up to running events. Alf and Fault Line glowed in the dark. It was needed because the road was busy. Laronda has his eyes set on a marathon next March. Hitting these workouts will get you to your goal. And One Eye never stops and is always pushing the pace.
Announcements: There were lots. Pop Tart is going to Cub Scouts. The rest are the usual. Southern Discomfort, F3 Golf, Joe Davis run, Novant marathon relay.
Enjoy your day!
Um, Spackler is on Q at Skunk? Wait, does he even do F3 anymore? Is OT closed? Is that refusnik even allowed to Q? Is this a joke?
22, including YHC, pondered many of those questions coming into this highly anticipated Q of the week.
After a quick prayer from Chin Music, the parade was off.
That thing
Partner up for CMIYC #LikeSizeBells should have been reinforced – Partner 1 – 10 merkins and catch Partner 2 who was running with both bells – once caught each do 10 swings and flapjack
Did the loop around the church to end at base of hill
Drop your partner for some solo Triple Dimeage – 10 swings at base, 10 wide arm merkins at top – 5 times total
Quick stomaaaaach.
Mosey to front (?) of church with partners again. Partner 1 runs around church while Partner 2 performs 3 exercizes. Flapjack. Exercises included 10 one handed swings, 10 snatch to press and 10 high pulls. We did that for awhile.
Mosey back to lot to end with some more stomaaaaach.
And….scene.
YOM
Always glad when you have an even number of PAX so it doesn’t screw up your plans. Not so glad when YHC gets un-lucky enough to partner up with Crotch Rocket and his 678lb Russian Skittle. Made the running awkward and I’ve already scheduled my next ‘massage’.
There were either lots of fast CMIYC’ers this morning or you took a page out of my Refusnik for Dummies prep book and failed to do all the swings. I’m going with the latter.
One of 4 reasons for all the running in this Meathead-esque #Sh*tshow today: 1. Nothing like seeing #PreRunners en route to the parade 2. Waking to a stiff barb tweetsie from High Tide 3. YHC doesn’t know half the KB exercises 4. ALL OF THE ABOVE
I didn’t forget about Baracas trying to insinuate (had to look that up) that YHC pulled his game plan from last weeks Skunk. I’m a veteran sir. When I flatulate I own it. I did not have flatulence this morning.
Only chatter heard had to do with #ACC fooseball which was quickly dismissed
Ok that’s enough. Forearms are tightening up.
Announcements
F3Golf.com – sign up ASAP – not sure if it is still open or not.
5K run on Nov 4th at Covenant Day supporting www.TEFcharlotte.org. Check the site for more info.
Southern Discomfort is this Saturday.
F3 Expansion is Yuge and getting Yuger expanding on 10/28/17 in both St Louis and Austin, TX, not Austin, Massachusetts on the same day. Emails are stlouis@f3nation.com and austin@f3nation.com. Tell a friend. Call them. Text them. Social Mediatize them. Just be cool. This is not a cult. Let Crotch Rocket know if you are ever interested in helping with the Expansion efforts. F3Bermuda and F3Kona volunteers are not needed at this time as I’ve already filled those requests.
Keep The Shore and his family in your prayers