PinvillEMOM
Conditions: Wet, dreary
COP
Side-straddle hop x 15
Imperial walker x 10
Merkin x 5
Plank jack x 10
Mountain climber x 10
Merkin x 5
Run toward Belle Johnston Park
Stop 1
Peter Parker x 10
Parker Peter x 10
Stop 2
Squat (not low, slow) x 10
legs together squat x 5
Sumo legs x 5
Belle Johnston Park (undercover) EMOM – every minute on the minute
P1 1 jump squat & 14 merkins
P2 14 merkins & 1 jump squat
plank the remainder of the minute
Switch side and repeat down the ladder
Run back to Pineville Police Station
Burpee EMOM
10 a minute
5 minutes
Moleskine
I haven’t seen an EMOM in a while and it was time for a refresher.This workout wasn’t too complicated that’s what made it difficult – form trumped speed. It typically starts off easy enough, but halfway through, it’s not so fun.
Announcements:
Prayers for Benny
BROlympics 2/24
Run Jen Run 3/3
Richard Sheltra 5/10K 4/29
Case of the Runs at The Floater
16 PAX descended upon the downtown area of Waxhaw in anticipation of being shown how millennials like to hang in big cities. StubHub took the reins and definitely put some pre-thought as his Weinke was strong.
- Went right to Keith Jong Hill for 3 flushes with Burpees, Merkins, and LBCs
- Up to the halfwall for dips
- As any good millenial, he then ventured to the Brewery for partner work with laps, Derkins, Squats, Dips, and Lunges
- And then came the modified #BurpeeTrain down Main Street
- Almost 3 miles of constant work
Apparently the post-thought (ie BackBlast) is still in process . . . or perhaps he is busy upgrading seats at the Olympics. Either way, we wanted to document the fine work of StubHub and the other PAX at #TheFloater. Love seeing the young guys in the mix each morning; good work Stub, HalfBack, Cha Ching, and Recalculating. Thanks for showing us old guys how to work.
Delta’s VQ
COP
Good muscle warm up by running all the way around the school. Disclaimer. Then 25 Side Shuttle hops, 10 potatoe pickers, 20 civilian count merkins, 20 side shuttle hops, 20 mountain climbers and then old school 10 8-count body builders thanks to the fighting men of the United States Navy.
THE THANG
Paired up for 40 burpees and 80 squats with partner running. Then moved to the parking lot for the Serpentine of Doom. 10 speed bumps in sperpentine pattern doing 6 incremental single count mountain climbers on each one up to 60 on the last. Moved to next location for a little laydown rest of 11’s supines and flutter kicks. Moved to next station for 50 & 100 of jump ups and deps. Then up the hill for a good old fashion brick workout followed by a run through the woods. Then modified parking lot suicides and push ups. Ran back to the front and with a little bit of time left Good Fella helped out with some Jack Webs which crushed those mortles among us. Then one more lap around the parking lot to much grumbling and crossed the finish line exactly at 0730.
ANNOUNCEMENTS
Sign up for Brolympics on 2/24
SNF Run Jen Run race on 3/3
*Posted for Delta
What is a #Snotwoggle?
Last night the warning went out to bring bells, hydrate and get rest because a #Snotwoggle was coming.
From the Lexicon:
SNOT WOGGLE: A Workout that shuts down Mumble Chatter and leaves the PAX looking backwards half-unconscious from the pain.
The threat was so scary that Glass Joe had an upset tummy and skipped all together. #TakeSomePeptoAndManUp
Another from the Lexicon:
SHARTSACK: The act of missing, arriving late to, or checking out and returning to a post due to nature calling. (See also Elvis)
Grab your bells and let’s go circle up in the parking lot.
Disclaimer given
COP
SideStraddle Hop x 20 In Cadence
Imperial Walkers x 20 IC
Staggered Merkins right hand on bell x 10 IC
Staggered Merkins left hand on bell x 10 IC
Low Slow Squat x 15
A quick reminder/lesson on proper form for a kettlebell swing, this included a discussion of hiking balls, using your hips and thrusting. Fortunately there were no ladies or 2.0s around but still would have been valuable information. #NotAProfessional
The Thang
10 Burpees / 40 two handed kettlebell swings
20 Burpees / 30 swings
30 Burpees / 20 swings
20 Burpees / 30 swings
10 Burpees / 40 swings
That was so much fun! Grab your bells and head for the hill!
20 swings / run up the hill, run back down the hill / 20 Flutter presses w bell
30 swings / run up and back / 30 Dolly presses w bell
40 swings / run up and back / 40 Louganis
Grab bells and circle back up
Halos 10 clockwise, 10 ccw
Bent row/Lawnmower 10 right side in cadence, 10 left side in cadence
ON YOUR SIX!
6 Minutes of Mary
Rosalita en Espanol (i.e. Zip-a-Dee style) 25 or so in cadence
Flutter x 30 IC
LBC x 20 IC
Back scratcher (Countertop Special) x 15 IC
DONE!
Announcements:
Get with Madison if you are interested in future CPR classes
Speed for need has some events coming up, get involved.
Ye Olde Moleskine:
It’s always good, especially as site Q to reset the bar once in a while and give the PAX a good kick in the teeth…
In theory that sentence is pure awesome but this ain’t no gym, I don’t walk around with a clipboard and we don’t work out in a nice climate controlled room next to #fern, that means I end up kicking myself in the the teeth also, and maybe a slight punch in the throat since I am on Q and need to make sure I am leading by example. #DontQItIfYouCantDoIt
This was a smoker and there may have been moments of light headedness, unless the visions of Statler and Waldorf laughing at us in the balcony was real. #MenaMena #MuppetsFTW
There is a lot of #Mumblechatter out there that the kettlebell swing may be the perfect exercise integrating strength and cardio, good, we did 250 of them along with 90 or so burpees just to take things to anotha level.
Once we got to the hill though it appeared Bullwinkle was delusional because he bolted up that hill as if he thought he finished the swings already… as the wind blew though I thought I faintly heard BW’s voice carried in the breeze saying something along the lines of “Is this right Shepherd?” If so then the student became the teacher in the #ShepCount.
Country Living attempted to call me out as I said for guys to keep legs straight saying my legs weren’t straight. I don’t have gangly legs like some so typically that is not a form issue I have. Between him and I, even with my 02Dep, I’m sure I’m right.
I mean it’s Country Living, what kind of education can you have when you lives so far out in the sticks that the deer ask you directions to town? #LoveYaMeanIt
Seriously Everyone put in a great effort, Sticky Note has been killing it lately, maybe we will see him on a Tuesday or Saturday soon. Edison with his quiet demeanor and coming off some crazy 14 hour work day and still pushing through is insane. #Beastmode
Madison (Overdrive #Kotters) even came out with NoRegerts (Site FNG) to see what the #Snotwoggle hype was all about and with all the chatter it sounds like I delivered. Glad Playoffs has been back in the #Gloom and seeing other guys work hard and push each other is how we get better. #IronSharpensIron.
Who is going to step up next? Get signed up to Q!
Always an honor to lead this group of guys and I appreciate the opportunity!
AYE!
Hair Band
Outland challenge – 20 terrible minutes
9 men including 1 FNG beat the first challenge, the evil fartsack.
No cars in the parking lot when YHC rolled in the parking lot at 6:45 to start setting up. Guess no pre-runners. Probably a smart decision because there was warning that the workout was going to be tough.
After a lackluster disclaimer is given we begin at 7.
Warmup
- Mosey around the parking lot and circle up
- Side straddle hops IC x 20
- Imperial walkers IC x 20
- Arm circles x 10 OYO in each direction to get the blood flowing to the arms. It will be needed.
The Outland Challenge (Thang 1)
After we are warmed up we mosey over to the side of the school (the courtyard near where the buses park). The challenge “scoreboard” is tapped to the wall. Each PAX grabs the sharpie and puts their name on a line. The challenge was an AMRAP challenge to push the PAX to get the most amount of rounds, WHILE STILL MAINTAINING GOOD FORM.
1 round consisted of:
- 10 lunges on each leg
- 20 WWII (big boy) situps
- 20 merkins
- 20 squats
Results of the challenge are below.
Thang 2
At this point, the PAX is tired, sore, and likely regretting the decision to be here but we still have plenty of time left. I found a timer app where you can set different timers for different exercises and different number of rounds. The app even read the text of the exercise so everybody knew what to do. I told the PAX that it was going to be 6 rounds and that each exercise was a minute. Just do the called exercise for the whole minute. The number completed didn’t matter, just keep moving.
- Dips
- Jump Squats
- Burpees
- Rest
Almost no time (less than 2 minutes) left for Mary. We did some flutter kicks in cadence and ended the workout at 8.
Moleskin
First, let me say it was an honor to lead this group. Good work by all. Welcome FNG Jiffy. Apparently he is an environmental engineer for a company that may or not produce lubricant so he was named Jiffy for Jiffy lube.
I told the guys in Thang 2 that each round was a minute. Each exercise round may or may not have actually been 1 minute and 15 seconds. Insert evil laugh.
Hair Band had to cut the workout short. Something about his 2.0 needing food.
Bonhoeffer was continuously asking when the work out was going to start. Feel free to do more of this at home if it wasn’t enough for you. I was willing to get the 40lb ruck out of the car if you need more difficulty.
Woody hasn’t watched a hockey since they went on strike in ’95 and refuses to watch any more NFL games. His GPS said we covered 856 feet. Almost a 0.0. Those 856 feet were a struggle by the end though.
Arsenal looked like he was still asleep at the start of the workout. Glad he was able to wake up in the process.
I didn’t get a chance to talk the people I hadn’t worked out with before (Dr. Thunder, Radar, FNG Jiffy). Maybe next time when we’re not working as hard.
A good indicator of the workout difficulty is the amount of mumble chatter. There was almost none. What did come was people complaining how bad the workout sucked.
Thanks to Shepard who took us out like a professional.
Results of the challenge:
- YHC – 7 rounds completed
- Hair Band – 7 rounds completed
- Bonhoeffer – 6 rounds completed
- Shepard – 7 rounds completed
- Arsenal – 6 rounds completed
- Radar – 5 rounds completed
- Woody – 6 rounds completed
- Dr. Thunder – 5 rounds completed
- FNG Jiffy – 4 rounds completed
This is a simple workout that can be done on your own if you want to see how you stack up. Do it again in 6 months and see how you’ve progressed.
Announcements
Brolympics is NEXT SATURDAY (2/24/18). All the details are at https://f3southcharlotte.com/?s=brolympics. Multiple tabs in the Excel sheet for signing up to compete, volunteer, and/or bring equipment.
CPR class was held right after this workout. Thanks to Madison for setting this up. I highly recommend you attend a future class. It was 2 hours and $35 to learn skills that you hope you never need, but if you do have to use them your family, friend, co-worker, fellow PAX, etc will be thankful for saving their lives.
North Face + Rocks = Good Times
13 dudes that weren’t doing the Charlotte 10 miler #barfemoji got out of the fartsack and posted at Rock Zero. It was epic. Let me tell you about it:
Warm up mosey around a couple of lots and then circle up:
- SSH x 25 IC
- Low slow squats x 15 IC
- Low slow merkins x 10 IC
- Peter Parkers x 15 IC
Mosey to the rock pile in front of the church and pick out a lifting rock (unless you’re Boerwors… #SMHemoji).
- Overhead squats x 15 civilian count
- Deadlifts x 15 civilian count
- Goblet squats x 15 civilian count
Mosey with your rock around to the top of North Face where you partner up by rock size. Partner 1 exercises while partner 2 runs around the trees, down the face plant hill and back up North Face. Flapjack.
- Exercise 1: Curls
- Exercise 2: Flutter press
- Exercise 3: Tricep extensions (YHC commences discussion with McGee about why these are harder than they should be)
- Exercise 4: Dolly press
- Exercise 5: Overhead press
- Exercise 6: LBC press
- Exercise 7: Chest press on the ground
Audible: all pax throw their rocks down the hill. Plank at the top, then drop to elbows. On Q’s command, pax jailbreak down the hill and grab a rock (doesn’t have to be your own – pays to run fast). #downhilljailbreak #safetyfirst
Mosey with rocks back to the front of the church and delicately place them back EXACTLY WHERE YOU FOUND THEM.
Mosey to the lot along 51 and grab your partner. Partner 1 exercises while partner 2 runs. Repeato until you hit prescribed # of reps as a pair.
- Exercise 1: 200 merkins
- Exercise 2: 250 LBCs
- Exercise 3: 150 squats
Mosey back to the start point for a little Mary:
- Rosalita x 15 IC
- Protractor, straight into Dolly x 10 IC #crowdpleaser
- LBCs OYO for the final minute
Done. Thanks to Marlin for the takeout in COT.
Announcements:
- Brolympics 2.bro is next Saturday. Read the pre-blast here and sign up so they can get a head count!
Moleskine:
- Hoover pre-tweeted a pre-run or -ruck starting at 0630. YHC showed up around 6:25 and didn’t see anyone. Geraldo was the first that pulled in, so YHC knew we were rucking. Then Rachel and Hoover showed and we got a move on. We did ~2 miles at sub-15:00 pace. Good 2nd F to start the day. #RH4ABW
- Hoover left his ruck on for the workout, showing a total lack of respect for the Q. As McGee mentioned, as a percentage of his body weight, it’s equivalent to the gloves a lot of the pax were wearing. #stillhurtful
- YHC hasn’t been doing too many boot camps lately, focusing on running, kettlebells and some home work. It was great to get back out there and work hard with the pax. We had a solid crew of familiar faces, including some YHC hadn’t seen in a while, and some less familiar faces. Everyone was working hard and getting after it. Thanks for following my lead. I appreciate you all coming out.
- Thanks to Flipper for reaching out to YHC and working with me to find a date that worked (even if he chose to run 10 miles instead of posting #cryingemoji). Thanks to Hoover and Boerewors for posting and supporting YHC.
- Feel free to sound off with anything YHC missed. #selfsmoked
Pursuit #5: Figure 8 Loop
5 men posted for the 5th installment of a weekly running workout known as Pursuit.
This week’s course was a 1.5 mile figure 8 loop. For the 1st time the route was 100% on road. We started by heading South up the Millbridge Parkway climb. After conquering the hill the PAX were rewarded with flat or downhill terrain for the rest of the figure 8.
All in attendance got in at least 4 laps, good for 6-7 miles. Hollywood and YHC got in a little extra credit by climbing most of the hill again after the 4th lap. Hollywood continues to get faster. He spent the workout out in front, looping back occasionally to keep the group somewhat together. Maybe one of these weeks YHC will find a course challenging enough to make Hollywood actually breathe heavy.
Rock Thrill and YHC ran together in Thrill’s final tune-up before the Charlotte 10 Miler. We ran easy and mixed in two 1-mi intervals at Thrill’s target race pace. Fun fact: the two of us have a sweat rate that is off the charts. With the relatively warm weather we arrived back at launch looking like we had swam laps instead of ran laps.
Goodfella and Table slam, both Millbridge residents, paired up in neighborhood watch formation and made sure there was no funny business afoot.
Tune in next week for yet another all-new route at F3 Pursuit.
Spring is in the Air!
13 Goats gathered for another fun and challenging installment of #F3MountainGoat. You know Spring is in the air when YHC is in shorts! Having disclaimed, we headed to the track for the following:
- 1-mile warm-up; dynamic stretching
- Ladder OYO at I-pace
- 200m – 200m recovery
- 400m – 400m recovery
- 600m – 400m recovery
- 800m – 400m recovery
- 600m – 400m recovery
- 400m – 400m recovery
- 200m – 200m recovery
- Cool Down
- DONE! 5-6 miles depending on pace
Moleskine
We’ll start with HAPPY BIRTHDAY to Mr. Insomniac… 46 years young… and nowhere near respectable!! In all seriousness, thanks for celebrating your b-day with us Goats! We’re honored!! And great job! Just consider where you were at 5 years-ago! Getting better with age!
Great to have Meatloaf and Picasso join us. Both have been to Goat before… always great to have you guys. They are training for the upcoming Palmetto with Tutti. Mountain Goat is a great part of your weekly training regimen! Come back anytime!
Benny led the way most of the morning, with Sensei and Chico not far behind. Strong from the 3 of you!
Nomad, Tweetsie and Lois were solid as usual. T-claps to Drano for making it out! Always great to have you running with us!
Triple T-Claps to Gullah! Bro, you keep getting faster and stronger!
You boys are awesome! Such an honor to spend my Friday mornings with you guys! Thanks for the efforts!
We are targeting Friday March 2 for a timed mile…. put it on your calendar! Everyone participates!!
Announcements
- Bro-lympics 2/24
- Runjenrun sign-ups with Speed for Need
Birthday Boy took us out in prayer.
Great Grandma Wilby
8 men gathered to collectively visit Great Grandma Wilby’s house. Unfortunately, we didn’t actually see her house as the large hill spoiled our visit. A great group of Joust veterans was the perfect sample to try out the off-campus location. Smokey mentioned that he recently took a fellow church member home to a house in the neighborhood above the Wilby hill and remembers thinking “I’m sure glad we don’t come over here at Joust.” Well, those words ended up proving to be prophetic! Dollywood and Lightfoot crushed the ‘ol Triple Nickel (5 jump squats at the bottom, 5 regular squats at the top, and 5 times up the hill in between). Stone Cold is just a machine and is so steady. It’s great to have Duct Work back in the fold. Still hoping his foot injury continues to heal! Header and Yeti never seem to tire, or at least they never show it!
Following Great Grandma Wilby, the PAX ventured to the small playground above the bleachers. Partner work, two times through, consisted of P1 running to parking lot and back while P2 did the called exercises of pull-ups and dips.
Lastly, one competitive lap around the track against your partner while stopping for merkins in each corner. Mary at launch and then done.
Tiny, Heart Shaped Rock
12 men gathered this morning at Impromptu in balmy 66-degree heat! After giving considerable thought (approximately 30 seconds) about what to title this workout I decided to name it “Tiny, Heart Shaped Rock”. More on that later…
Here’s what went down:
WARM UP
- Side Straddle Hop x 25
- Potato Picker x 10
- Plank Jack x 20
- Hillbilly x 20
- Mountain Climber x 20
THE THANG
- Head down the path doing Burpees at each light pole. 1 Burpee at the first light pole, 2 Burpees at the second, 3 at the third, and so on…
- Grab some wall – 40 Jabs in cadence
- Off to the rock pile. Each man gets a LIFTING
- Circle up with our LIFTING rocks
- 20 Curls, 20 Tricep press, 20 Overhead Press
- 15 Curls, 15 Tricep press, 15 Overhead Press
- 10 Curls, 10 Tricep press, 10 Overhead Press
- After each set we put the LIFTING rocks down and stepped one space to our right.
- LIFTING rocks back to the pile and Mosey to the stairs
- Partner up – Wheel Barrow up the stairs, 1 Burpee at the top, then back down and flap jack
- Hand walk along the wall with feet up on the wall (What the heck is that called??)
- Grab some wall – Shoulder Presses x 40
- Donkey Kick x 20
- Mosey to the front of the school
- Partners again – Partner 1 Dips while partner 2 runs half lap. Flap jack. 100 total Dips
- LBC x 20
- American Hammer x 20 (led by Xerox)
- Mosey back to the start
- Partners again – Partner 1 Plank while partner 2 runs length of the parking lot and back. Flap jack.
- 2 minutes of Mary at the end
- Circle up with our LIFTING rocks
MOLESKIN
I always enjoy working out with such a great group of guys. And it seems every workout always ends up with some sort of humorous occurrence. That leads me back to the LIFTING rocks… Making the decision to rotate after each set with the rocks proved to expose some suspect LIFTING rock choices. The rocks ranged in size from what felt like nearly 50 lbs. down to… well… we’ll just say light weight. And one rock in question was literally shaped like a heart! Not a big heart. Not a heavy heart. Just a tiny, light weight, heart shaped rock. Is anyone going to claim responsibility for this?? I think Bottle Cap put it in his pocket and took it home after the workout!
In all seriousness, great job by the PAX. Dasher continues to impress with his speed. Dough Boy and I became even closer as Wheel Barrel partners. Old MacDonald did us all a favor by suggesting we avoid his “cross-wind” during the rock curls. Foundation doesn’t seem to miss too many workouts. Xerox always brings good energy. And, it was good to meet Rose… welcome to the group!
Lastly, a special welcome to our FNG Anthony who is now known as Spam! He was a Civil Engineer in the Air Force which apparently can be referred to as “Prime Beef”. Anthony was educating us on Air Force nicknames, and I think he was hoping he could name himself “Beef”. He quickly learned it doesn’t work like that and is now known as Spam. Welcome, Spam!
Thanks to Bottle Cap for taking us out with a prayer!
ANNOUNCEMENTS
Brolympics 1 week from this Saturday. 6:00-9:00 am at Weddington.
Sunday morning men’s group led by Bottle Cap 7:00-7:45 am. Lawson Mill House.