4 intrepid souls for the pre-run in perfect running temperature, then 10 more for the main event:
Warm up:
SSH x 15
IW x 15
6in Plank Jacks x 10
LSS x 15
Mosey over to St. Matt’s Fountain
Run around St Matt’s, stopping at all 10 speed bumps:
R1: Alternate 10 Merkins, 5 Jump Squats
Mary while waiting for 6
R2: 2 Burpees at every Bump
R3: Only 3 speed Bumps – 15 squats at each.
Lunge Walk over to Stairs, Bear Crawl up stairs, lunge walk over to school.
Shuttle-run type sprints over to 1st island, 2nd island, end of lot.
High Knees back to stairs, Bear crawl down stairs, lunge walk to speed bump.
AYG to Fountain
Circle up for Mary, Dealer’s Choice
Chippy Cross, Heels-to-heaven, Rosalita, Heels-to-heaven, 6 inches, pistol crunches, maybe some others
Mosey back to Launch Point
Merkin-Wave Circle
COT
Moleskine:
Not a running-light workout but we were able to get in some good upper body pain along with about 2.5miles. Always a solid group at this AO and I appreciate the opportunity to lead.
Announcements:
BROLYMPICS! if you are in town, sign up to compete or to volunteer.
Run Jen Run March 3. First Speed for Need run of the Yar. Contact Frasier and/or JRR Tolkien if you can push one of the 8 Chariots. Please consider running/pushing/cheering.
3 Pax for the pre-run and 3 more for the Main event.
YHC has not Q’d in a little while so the disclaimer was given a little extra emphasis and off we went.
Mosey around building for a little warm-up
SSH x 15
Moroccan Night clubs x 15
LSS x 15
IW x 15
(I think)
Part Uno:
Partner up
P1 pullups
P2 Abyss Merkins on the kettlebells until Partner returns
Flop
Rounds of 10,8,6,4,2 pullups with Merkins in-between
Take Bells to partially completed field with Large spikes sticking out of the ground and loose 1970’s outdoor carpeting
Each Called Exercise, then Sprint width of field, jog back to start
Exercises:
One-arm Presses. Each arm 5, 4,3,2,1 [SPRINT]
25 Swings each arm[SPRINT]
25 Goblet Squats[SPRINT]
10 KB Burpees[SPRINT]
Curls each arm 5,4,3,2,1[SPRINT]
Bent Over Row 5,4,3,2,1[SPRINT]
25 Sumo Squats[SPRINT]
Return to Lot and ~1 minute of Flutters
COT
After going Q-less for a long stretch YHC was a little rusty and maybe that showed in a upper-body heavy workout. Thanks to General_Underscore for the opportunity to lead and also thanks to all pax for not impaling yourselves on the huge bolts still sticking out of the yet-unfinished turf field. Always happy to return to Foxhole.
Note: The title to this backblast refers to some helpful guidance on proper kettlebell form from Frehley’s.
https://www.youtube.com/watch?v=i98QrSSHxo4
The drizzling rain did not discourage 6 PAX to run the regular Flat Branch route with only one detour. With his glasses and head lamp on, Bratwurst took off toward McDonalds and the rest of us followed.
THE THANG:
Cross Rea Rd to Tolleson Ave and a quick right onto Bullock Greenway Blvd. Left on James Blakeney Ave, right onto Alexander Martin Ave, right onto Alma Blount then a wrong left turn. Cut down Beaver Brook Way to get back on course and make a left onto Darcy Hopkins. Left on Dennington Grove Lane, right on Bryant Farms Rd, left on Lancken then another left on Provincetowne Dr. Take Provincetowne to Williams Pond Rd, make a left, cross Rea Rd until Elm Street and make another left. Goto Blakeney Heath, make a left, then another left onto Parks Farm Lane. Right turn onto Gander Drive, right turn onto Elrose Place and left on Demaine Drive. Back to Rea Rd, make a right and then to the launch point for stretching by Paper Jam.
MOLESKIN:
This morning Bratwurst abandoned his fancy watch and trusted his instincts to guide us through the winding roads of the Blakeney neighborhoods. That was working well until we turned right instead of left after the traffic circle on Alexander Martin. But Bratwurst quickly recovered and we found another street to get us back on course.
Thank you for the take out Fleetwood.
Let’s see what we can do to support our fellow brother Benny as he recovers from surgery of the next few months.
9 men left their fartsacks on a quasi-holiday to put in work in the rain.
We started a few minutes late (much to Goonie’s chagrin), but made up for lost time:
SSH x 20
IW x 15
Merkin x 20
Squats x 20
Mosey to Pineville Matthews Rd, as the Q had plans for a Mini Murph workout at the Davie Park playground. Seeing how this will play out, Goonie asks the Q if he’s aware of the massive construction going on at Davie…turns out the Q was NOT aware. Faced with limited options, we audible to the SCMS baseball field bleachers, where we proceed with the Mini Murph
Supine Pullups x 10
Merkins x 20
Squats x 30
Repeat 5x
The PAX moseyed over to the big stairs and knocked out a triple nickel
Carolina Dry Dock x 5
Lunges x 5
Ended with some running work at the main parking lot.
Partner 1: running
Partner 2: mix of LBCs, H2H, Merkins, Squats
Moleskin
Great to be out there with the PAX today. The weather wasn’t ideal but we tried our best to stay off the group. TClaps to Strawberry for making the FNGs feel welcome, and Goonie for saving us a run to the Davie construction site.
Two FNGs this morning. Olde English is a former brewmaster so we had to give him a name that fits (only the finest in malt liquor). Pleats is from Ohio and a yuuuge Buckeyes fan so we figured he’d appreciate the Harbaugh khakis connection.
Announcements
Prayers for Benny, he was hit by a car yesterday while running along Rea Rd. Injuries not life-threatening, but his leg was broken in two places and he’ll be having surgery at CMC Main either today or tomorrow.
BROlympics is this Saturday (Feb 24th). Great opportunity for 1st F / 2nd F, lots of different events.
Speed For Need starting up in a few weeks (March 3rd) with GoJenGo.
Church on the Street is first Sunday morning in March. Contact Strawberry for details.
My sincere apologies for the delayed BackBlast. Without further ado…
Disclaimer given to the 8 familiar faces and mosey across the way to warm up:
20 SSH, 10 IW, 20 mountain climbers, 15 low slow squats, 15 merkins (all IC).
Mosey to the long hill behind the shopping center and go halfway up, stopping at a rockpile. Triple Nickel with squat thrusters at the top (w/ rock), hand release burpees at the bottom. ~75 yard run up the hill. Mary until the 6 get in.
Mosey up to the playground and partner up. 3 sets of P1 max pull-ups while P2 does jump ups, flapjack when P1 done.
Mosey back down and stop at each rockpile for: bicep curls (“21” style), 15 overhead presses, 20 merkins.
Regroup in parking lot for a ladder of exercises. Everything done together with 10 counts as needed:
5 broad jumps, 5 merkins.
5 broad jumps, 5 merkins, 10 lunges, 10 merkins.
5 broad jumps, 5 merkins, 10 lunges, 10 merkins, 15 jump squats, 15 merkins.
15 merkins, 15 jump squats, 10 merkins, 10 lunges, 5 merkins, 5 broad jumps.
10 merkins, 10 lunges, 5 merkins, 5 broad jumps.
5 merkins, 5 broad jumps.
Mosey back and time called.
Announcements: Contact Strawberry if interested in Church on the Street. This group continues to be very successful serving those in need and providing F3 men a great opportunity to serve. M and 2.0 friendly for ages ~8 and up.
19 fine men decided to come to Cheddar Birthday Bash
COP
SSH – 10
Imperial Walkers
Merkins
Mountain Climbers
Thang:
Mosey to the Deck – Ballantyne Village
Run down 10 merkins IC – 10 merkins wide – 10 merkins diamond
From the bottom here we go
1st ramp up
Partner up
1 partner forward bear crawl , other partner lunge walk flapjack. Main aim is to get to the top.
2nd ramp up
Partner up
1 partner backward bear crawl , other partner lunge walk flapjack. Main aim is to get to the top.
3rd ramp up
Partner up with another partner
1 partner run down up other partner 100 jump squats , 50 plankjacks , 150 LBC
4th ramp up (Split into 2 groups : )
Plankers delight
Lets do it again
5th ramp up (Split into 2 groups : )
Plankers delight
Bottom of the deck
Got into two groups. Sprints up each ramp for each group staggered by 5 seconds
Run back to base – stop at CVS circle
Mary with some 1 minute elbow planks at the circle
Back to base
Moleskin:
Glad to Q on the birthday. This sure felt good . The pax keep getting better in understanding YHC’s mysterious accent. We know that as they followed instructions pretty well. Mermaid did have to answer a nature call but we made sure he didnt miss anything, hence the reason for repeating Plankers Delight. The run up the deck sure got the men gasping. Solid effort by all.
Appreciate the opportunity to lead Tag Along and One Niner.
Announcements:
-Run Jen Run – Speed for Need Race signup – 8 chariots to serve
-Richard Sheltra Memorial 5k in Pineville- YHC trying to gauge interest, would like to get 10 folks, contact Cheddar
-Fishing Hole (New workout) – ONLY Mature men (Age 45+) Contact Frehleys or Mr Bean
Typically I am the first one to run for dry land in the rain,,, but,,, it wasn’t raining. It was misting, wasn’t cold, wasn’t hot just a steady mist, so I made the call to modify my wienke to broaden the scope of the AO from my ordigal plan of working under the awning. You see, when given the choice between mist and smelling 23 men under an awening at 530 in the gloom, ill take the mist. any way I degress.
Warm up, mosey around the lot, 25 SSH, mosey to the sidewalk 5 merkins at each light to my office, hit the wall for some airpresses, warmed up
The Thang:
Mosey to the back parking lot, sucides 5 burpees at home 10 Merkins, 10 Squats and 10 Carolina DD at each light and island to completion.
That took up the majority of the time, hit each island and light on the way back with the same. quick stop at first awning for 30 flutters and x somethings (have to ask Bottlecap what that was again) mosey to the second awening for some American hammer
Head to home base for COT and a bus that wanted to kill us.
Moleskin,
Pax continues to get stronger!! Shout out to Posse and Delta! I saw some speed from those gents that are clear signs of GAINS! Doc and BC pushed the pace of the Suicides while Foundation and Recalculating wernt too far behind. Red Rider got his monies worth for his cotters and although the rest of the pax didn’t get rained on they didn’t stay dry either. Great work gents
Annoucments:
Local Firefighter needs Help- Come to the Spegetti dinner or donate or do both!! Show our community what we pray about each day
https://www.gofundme.com/the-starnes-family-medical-fund
Brolympics
Run Jen Run
9 men (1 FNG – Zekeface) shrugged off the 50% chance of rain forecast and started their week with a little bit of downpainment.
Warm-up:
Adequate disclaimer for a FNG, putting all liability on site Q Pop Tart.
Lap around the parking lot, SSH x 15 IC, IW x 15 IC, LSS x 15, Peter Parker Merkins x 10, plank variations.
The Thang:
As soon as YHC headed towards the grass and off the pavement, subtle groans were let out upon which I told the PAX if they were posting today they should have expected to get a little wet. Mutiny was averted and the loyal PAX followed to the rock pile.
Select a dry muddy rock that you wanted to get to know well and mosey back to the dry pavement for some burners:
10 OH press
10 tricep extensions
10 curls
10 squats
10 lunges each leg
Repeat for descending reps of 9, 8, 7, 6.
Rockies introduced – Rockies are burpees with a rock, and instead of jumping with hands overhead at the end do an overhead press. I borrowed from Rachel’s Q a few weeks back who took a page out of a Thin Min Q @ Anvil.
Suicides with 5 rockies at each of the 3 stations. Once finished, resume burners starting with reps 5,4,3,2,1.
Complete another set of rockies back to starting point. Gladly return rocks.
Mosey to playground with 1000 tires and a random boat and partner up. Partner 1 does 10 traveling merkins on the tires, 10 toe taps each foot on the tires, 10 traveling merkins the other direction, and 10 toe taps the other direction. Partner 2 moseys to front playground and does 10 pull ups, 15 donkey kicks, 15 dry docks, and holds people’s chair until partner taps them out. Flapjack and repeat 3x through.
Burpees for last 35 seconds, I think McGee got 43 in before the bell.
Moleskin:
It was a great crew again at the Matrix this morning. 8 seasoned veterans and 1 FNG ready to put some work in to start off the week on a good note, despite wet conditions, Presidents Day (it’s still a thing? Pretty sure school was in session), and YHC being the Q. Impressive.
McGee, Orange Whip, and Rachel leading the charge as usual, making every exercise look too easy. Pre-run for you all next time. Great to see Arena back out again and hasn’t lost a step. Huggie Bear putting solid work in time after time. McGee was quick to note that Lex Luthor’s form was picturesque, and we all took a minute to stop and admire his squat and lunge form – great stuff. As we were warming up it looked like a crew member from Deadliest Catch was going for a jog but no, it was O’Tannenbaum making his way to meet up in his bright yellow rain slick. Since it didn’t rain at all I’m pretty sure it just ended up being a wrestling sauna suit, but that didn’t faze OT as he breezed through the workout.
Shane Freeman was the FNG today. Cowboys fan (Ezekiel Elliot), Duke fan (Ratface Coach K), and somehow not a Yankees fan… so Zekeface it is. Much respect for coming out on a coldish, wet, Monday, and even more so for crushing the workout. Hope to see you out again soon!
Thanks to Orange Whip for the takeout and for Pop Tart and Squid for giving me the opportunity to lead these men!
Announcements:
Prayers and thoughts for Benny
Prayers for Bout Time’s family and son Jennings: https://www.caringbridge.org/visit/jenningspalmer
BrOlympics this Saturday, 2/24: https://f3southcharlotte.com/2018/01/11/2018-brolympics-2-bro/
BLUF: Happy President’s Day (First to correctly tweet answers to all these trivia questions, Kirk will hand deliver you four cans of his Hopcakes.)
1. Which President was shot while giving a speech, but finished the speech with a bullet still in his chest?
Pregame: Golden Mule and YHC arrived in the lot assuming the others would be wise enough to stay home. Yet a dozen men arrived on time (while 1 nameless pax…coughSWIPERcough…treated it like he was attending Waypoint Community Church and showed up late)
2. Which President was the head cheerleader at his high school?
The Thang:
3. What President skinny dipped every day?
Mosey to Carmel Pres (0.5miles)
The Loop (.25 miles)
Run Home
4. Which President taught a parrot to curse?
Moleskin:
5. What President was arrested while in office for running over a woman with his horse?
Do people still read these backblasts? By now haven’t we all sort of fallen into a pattern of behavior. Swiper farts. Kirk refuseniks the exercises. Orlando encourages. Aqua tries to hold the DMZ together. Swiper farts again. Uncle Phil, Bout Time, One Eye and other actually do the full sets. Bushwood doesn’t show. Kirk sprints by on the final lap wondering why everyone is so tired. Tclaps to Hamlet…pushing the pace on the loops.
6. Which President had the telephone number of 1?
Prayers–BoutTime and 2.0; Benny.
7. When creating the executive branch, how many presidents did Madison want to serve simultaneously in order to distribute power?
~VanBurenBoys
(Disclaimer: Its highly likely that the cans will be empty, but Kirk will still deliver them.)