6 men started their week off with the ability to actually sweat on the warmest day in recent memory. After a weak disclaimer that YHC was lucky enough to have Snowflake finish for him, we were off.
The Thang:
Leave Pineville PD to mosey to the new OoWee Barbecue Parking lot. The smell of smoked meat was in the air, and the PAX did the following:
SSH x 25
IW x 25
Low Slow Squats x 20
Merkins x 10
After this, a long mosey turned into a longer mosey as the mud level was deemed too high and YHC didn’t want to lose or ruin his shoes. Dumpsterfire led us to on an alternate route to get to the Pineville Lake/Belle Johnson Park.
Each of the Pax grabbed a lifting rock and called an exercise of their choosing for the group. During Snowflake’s exercise a mysterious creature was making a ruckus behind us and progressively getting closer. This inspired an Indian Run around the lake .
We then returned to the rocks and did another round, but limited the reps to 10 per exercise.
Following this, a quick mosey to the Gracelife Church for some Mary.
Flutter x 20
Freddy Mercury x 20
Dolly X 20
Another Mosey to the side of Corner Grind for some wall work.
It has been found out that all of our calves are weak and no one could balance well enough on a parking curb for a calf raise, we we scrapped it and headed back to the AO to try again on the curb with more success.
A little more Mary then we were done.
Moleskine:
Thank you guys for letting me lead today. We were a bit short of my 3 mile goal, but it was good to be back out in short sleeves and not freeze.
I appreciate everyone’s team work with the rock exercises. I was glad we were all able to stay together for the duration of the workout.
10 men took the invitation to the Mario Party after subscribing to the preblast YHC put out on Thursday for The Brave. Brave Frequency Training was on the docket, and was widely described as “up for interpretation”, or “interpretational”. A short, more detailed explanation of the weinke was given, and assurance that a cheat sheet was waiting in Thin Mint’s truck seemed to ease a few minds.
The Thang:
Launch from The Brave’s new and superior location and head straight to the top of Room 101, and down the stairs to the basement where TM’s truck housed a few coupons for added pain. Complete the following in AMRAP Style:
| Sets | Reps | |||
| Lap 1 | Legs | Coupon Squats | 1 | 8-12 |
| Jump Squats | 1 | 8-12 | ||
| Sumo Squats | 1 | 8-12 | ||
| Feet Together Squats | 1 | 8-12 | ||
| Shoulders | Overhead Press w/ Coupon | 2 | 8-12 | |
| Balls to Wall w/ Press (Modify – Carolina Dry Docks) | 2 | 8-12 | ||
| Stairs – Every other step (aka 2 at a time) | ||||
| Lap 2 | Chest | Merkins | 1 | 8-12 |
| Wide Arm | 1 | 8-12 | ||
| Diamond | 1 | 8-12 | ||
| Burpees | 1 | 8-12 | ||
| Back | Rows w/ coupon | 4 | 8-12 | |
| Stairs – Every step (fast feet) | ||||
| Lap 3 | Shoulders/Back | Pull-ups (Ledges in deck – Modify if necessary) | 4 | 8-12 |
| Chest/Tris | Dips (Use a curb, a partner, or retaining wall) | 4 | 8-12 | |
| Stairs – All You Got | ||||
| Lap 4 | Bis | Curls | 4 | 8-12 |
| Tris | Tricep Curls | 4 | 8-12 | |
| Stairs – w/ Coupon |
Q’s Challenge: How many times is that coupon going up the deck with you!?
Naked Moleskin
All PAX did EVENTUALLY make it back to the launch point. A few overachievers stuck around to finish up the 4th lap, and we lost the old guy.
Madame Tussauds continues his political efforts against the AMRAP, and it continues to fall upon death ears. Although we all agree that you loose the 2ndF aspect through this style, you make up for it in the 1stF. 2ndF is why we go to Panera afterwards. And YHC loves pressing MT’s buttons. #whetstone. MT has volunteered to Q The Brave for the next 3 years, to avoid AMRAP. #HIM
Cobbler was teaching MT how to really get after the AMRAP, and was correcting his form on his merkins all morning long. Eventually, our good man from New England got tired of all the AMRAP complaining, and ventured off to find refuge. Apparently, Cobbler read in-between the lines and took a page out of YHC’s playbook for the mid-workout deep squat. He got lucky though, and attacked a “runner who understood the issue” on their way into the building. A power above was really looking out for Cobbler this morning.
The one #respect in the morning made his presence be known! As most of the PAX returned to launch, the last few grinded out the last coupon stair climb to close out the last lap. Fredo was spotted outside the stairs on the 3rd level, and was instructed not to move. Alzheimer’s kicked in at that moment, and he wondered off. Apparently his M had spilt coffee on his only useful map of the Ballantyne area, and headed out on his own. In the wrong direction. The remaining PAX yelled for the long lost Fredo on the run back to launch, but he’s either so old he can’t hear, or was too busy mumbling to himself about these “Damn kids with their schwoopy hair and technology”. As he appeared across the parking lot, he was yelling “Get off my lawn!” at the sad clowns in the crossfit gym. It was glorious.
Tuck and Fire Hazard are fat. Fire Hazard eats everything, and Tuck won’t eat meat. It’s concerning, and he really needs help. If we all reach out to Paper Jam, SAR can really do it’s thing here. Basically, these two are slow and there are no accounts for what they were actually doing all morning long.
Cheese Curd showed up because his “friend” was interested. There was a bit of doubt the evening prior, as he complained about the move of the AO being a inconvenience, even though it was closer to his house. Strong showing for Curd coming back from injury!
Rachel, Thin Mint, and Doc McStuffins killed it all morning long. Each completed all 4 of the Laps (from an unofficial account), and didn’t complain one bit (in earshot of the Q). I do think that Rachel cheated, because he’s got a history of that kind of thing. His long archived history of lying, cheating, and stealing only backs up this point. Really tho, who is this guy? #beast Thin Mint has had the pleasure of completing this workout where it belongs, in the gym, so had an “intellectual” advantage. Doc grinded through this like it was nothing, and honored YHC by driving past another Friday AO to take on the Mario Party.
In closing, this morning was a blast. The two-a-days and Triathlon training has kept YHC limited in F3 workouts, so it was nice to have the PAX share in some of the misery. If you want to avoid hitting the weights AND doing a cardio session in the same day, just combine them into one workout. Not much complaining from the PAX, as expected, due to the complicatedness of the workout at hand. There was a lot of interpretation needed to be done, and the word “Intellectualness” was thrown out (or stumbled over) by YHC in COT. Long weeks have the brain feeling a bit cloudy come Fridays, so YHC wanted the PAX to work their brain as well as witness the fitness and procure GAINZ.
Mission Accomplished.
Mario, OUT!
Announcements:
Bro Olympics
Other Stuff. Sound off in comments!
The 14 PAX at Dromedary have come to appreciate the Dry Rain – where it threatens to rain but ends up dry and warm on an early February day.
The THANG:
The Moleskin:
Announcements:
https://docs.google.com/spreadsheets/d/1wv7Iep3nhR-G2n1Ftwe6Ut-CGAGAWNLCIBcYIUcHYrQ/edit?usp=sharing
Pre-Blast:
In what YHC forecasts will be the last cold day of the season… 13 goats gathered at South Charlotte Middle School for a simple yet effective installation of Mountain Goat:
DONE!
Moleskin
“Purell doesn’t run… he glides”, was uttered several times during the workout. Since we are running in a straight line out and back for each interval, we just need enough “runway” to run 2:00, turn around… or 1:30 minutes and turnaround. Most mortal men cannot run all the way to the end of Strawberry from our starting point in 2:00… but Purell is no mortal! Sorry you had to go onto the gravel a couple of times… and I thought you were going to be in the middle of 51 when we reversed directions… Note to self… back-up one more speed hump!
I would like to say Benny and Sensei were always close behind… they were always next behind Purell… but never close! Still a great effort!!
Great to have Tutti out… always welcome to join us!!
Chico and Ickey Shuffle are starting to become regulars! Great to have both of you as you train for some upcoming races!
Tweetsie, Nomad, Insomniac, Lois, Retread and Gullah… you guys always give 100%! Thanks for making Mountain Goat work!
No Announcements…
Lois took us out in prayer.
9 Saturday morning fartsack forsakers mustered in the red glow of the Chick-Fil-A neon for another edition of Da Vinci. We got to an even 10 when One Star joined us during COP over at the Salvador Dali Blakeney playground.
Kid Rock rejoined the F3 pax for the first time in 6’ish months, and brought FNG Rue Morgue. T-claps on both accounts. More on Rue Morgue, and the naming thereof, later.
The pax were fairly well disclaimed, and we launched.
The Thang & Ye Olde Moleskine:
We jogged over to the playground at Blakeney, and YHC about ran the pax right into oncoming traffic after Chopper crossed on his own. Bucky mercifully stopped short of running YHC over in the middle or Rea Road. Thought Chopper was Q-jacking right out of the gate.
COP went something like this:
IW x 15 IC
H-R Merkin x 15 IC
Slow Squat x 15 IC
High Flutter x 15 IC
Mosey to fountains and partner up for the following:
P1 runs down around the far fountain near BR while P2 does CDD’s. Flapjack.
P1 runs. P2 LBC’s. Flapjack.
P1 runs P2 Step-ups on wall. Flapjack.
P1 runs. P2 Derkins. Flapjack.
Jog over to another part of Blakeney for some Triple Nickel action.
5 jump squats, run up the stairs across the building, down the stairs, 5 burpees at bottom of those stairs.
Jog down Ardrey Kell, then take an unexpected U-turn to get to the rock piles.
Can’t remember exactly what we did, but I think the following:
13 Overhead press w/rock
10 Merkins
13 Tricep extension w/rock
13 Slow squats w/rock
13 Overhead press w/rock
Time to head back towards launch lot.
Stopped at a couple points for some Mary: Dolly & Makthar N’Djaiye
Also made a stop and did some Dancing Chilcutts x10 IC; Kid Rock was worried he might of torn the hernia mesh patch or something like that…or was he worried he might of untied his vas deferens #norefunds
Stopped again in front of Salsaritas for some American Hammers and Slow Flutters
Then we did Jack Webb’s up to 5 Merkins & 20 Overhead press and back down.
Back over to the fluorescent grandeur of Truett Cathey’s devising for some Freddy Mercury & Protractor.
Done.
COT with a tandem takeout from Scratch & Win and Damascus.
A few observations about this morning:
Our young FNG – Rue Morgue got after it quite well. The former Queens lacrosse goalkeeper was EH’d by his boss Kid Rock. He and fellow Queens goalkeeper (of the fütbol variety) Scratch & Win were having a bit of a Royals lovefest throughout the downpainment. Rue Morgue (as in Edgar Allan Poe’s “The Murders in the Rue Morgue”) also promises to post again at the Brolympics in 2 weeks at Weddington HS. Sign up to compete and/or volunteer. I heard Goonie & Pop Tart signed up to be kettlebell catchers.
Bucky and his former Bruno the Brown loving gridiron teammate One Star were both getting around DaVinci with authority as well. #glorydays
The Respect-worthy Chopper (WD), who played a version of Frogger in the first 3 minutes of the workout, did yeoman’s work, too, as did Damascus.
Leprechaun, one of the 4 Wessex Square residents that clowncar’d it with YHC, Lewinsky and Scratch & Win put in a full morning’s work despite recently recovering from the flu.
Lewinsky’s strong, and the 29-year old is getting stronger. Also, T-claps as he and M. Lewinsky (the M. does not stand for Monica) found out today that they are having a little girl. God is good. Always.
Not sure if Rue Morgue or Lewinsky was WB, I suspect Rue Morgue.
Other announcements:
Brolympics Feb. 24th – Weddington HS
Father-Daughter dance at Ballantyne CC at some point this Spring – Damascus has details
Other stuff happening as well like Go Jen Go? or Run Jen Run? in early March.
Check one of the 47 channels on Slack or dust off your Twitter for more info
Mucho obligato to Fredo & Bucky for tapping me to Q. Sorry for the detour on the way to the rock pile. Hope everybody got their money’s worth.
The Waterfall Workout
Ten pax showed up for the debut of the waterfall even with a threat of rain in the forecast. For those that never played this wonderful drinking game in college, you get in a circle, all start drinking at the same time, and then one by one stop. As you can imagine, the last person gets screwed. I adapted this game to today’s workout.
Warm up:
Thang:
Debut of waterfall. Station work being relieved in a slow rotation. Rotate by 10 partner clap Merkins. Rest of stations continue work until relieved by the group in front.
Half way through I decided 10 partner claps merkins was aggressive (since it actually turned out to be 20 – 10 to be relieved and then 10 to relieve the next group) so I dropped to 5 partner clap merkins.
Once station work was done we moseyed to the bridge for walking lunge followed by jail break to the wall for more waterfall station work. This time we rotated each group by telling a joke, funny or embarrassing story. That lasted two rounds before I decided it was taking too long to rotate (or in reality that none of the pax were really funny….with the exception of Bread Bowl: why do sea gulls not fly in the bay. Because they would be called Bagels). Solid work young man.
Final Round was one group Partner Push & Pulls (of course we are going to do this when I Q, it’s a guaranteed exercise combo) while the other 4 groups did a called out exercise. I forget all the exercises we did, but it included a lot of abs, squats, merkins, and burpees. Towards the end I did start yelling out Wolfpack instead of the count number. Hollywood said “that’s not a thing” yet I still managed to get a few pax to join in. Surprisingly Bread Bowl jumped in with some “Wolfpack” yelling. I did get a kick out of seeing Dough Boy cringe with every “Wolfpack” being hollered by his boy. If we could have only had Swamp there to harmonize- it would have been glorious.
By this time, many pax were begging for it to end – yet we still had 10 minutes. Mosey back to bridge, walking lunch with T Claps while we waited on the 6. Mosey back to school side entrance and more T Claps while we waited on the 6. Finished out with a Jailbreak to the front entrance right as the sky’s opened up with a down pour – just as I had planned!
Moleskin:
Announcements:
YHC arrived early to welcome the PAX on a fine 50degree morning. As was getting close to 7am seemed like the regulars were fartsacking given the rain overnight and predictions for a rainy start. I was thinking about what to do if no PAX arrive, but F3 brother Cooter did not want to be placed on the no show list so my plan commenced.
Warm up
20 Side Straddle Hop
15 Imperial Walker
10 Merkins
10 Low Slow Squats
The Thang
1. Run down Olde Providence toward Harris Teeter
Stop at every light pole or electrical pole, 5 Merkins
Continue toward the Walgreens parking lot
10 Dips at the sidewalk
15 Incline Merkins
10 Lunges
Run back toward Olde Providence Elementary
Stop at again at light poles and electrical poles, 5 Squats
Once at school, Peoples Chair with 50 Airpresses
2. Run across street to church
Pick a rock
3 rounds-
15 Bicep Curls
15 Shoulder Presses
10 Tricep Extensions
Run to the Dumpster at end of parking lot and repeat after each round
3. Run up Olde Providence and stop at Ascent Hill
10 Mountain Climbers and then run back to the school
4. Circle Up for some Mary
Rosalita
Freddy Mercury
Elbow Plank
Baby LBCs
5. Run a lap around the parking lot, perform an exercise and run a lap in between each exercise; 10 Dips, 10 Decline Merkins, Balls to the Wall, Peoples Chair- 50 Arm Raises
Finish off with some Mary; Freddy Mercury, Flutter, LBCs and Protractor
Great effort by Cooter as we covered about 2.7miles. I look forward to seeing everyone next week.
11 Men posted at Rock Zero this morning braving a forecast that was guaranteed to be somewhere between perfectly dry and a monsoon. But the 52 degrees was a nice change from the bitter cold so the light steady rain wasn’t much of a factor.
Gave a disclaimer before we launched, all confirmed I was not a professional, then we twiddled our thumbs while Run Stopper casually got out of his car, full gun show on display. He likes to make an entrance.
Mosey around the lot and over to the Hot Box for short warmup.
Derkins, Step Ups, and Imperial Walkers (crowd favorite). Original option could have been to stay in hot box for the full workout and avoid the rain, but that sounded terrible.
So off we went heading West on 51.
Stop before the first intersection and do some lunge walks so the 6 could catch up. Hoover kept the running pretty close, even with the Ruck on. Do some reverse lunch walks down the street to the school, again waiting on the 6.
Head back to the rear of the school for some pull-ups to find the place littered with Purple Haze’s coats and jackets. Seriously like 50 of them over every railing and fence. And also the pull up bars were gone. Completely. With grass where Philmont and his son once completed an Eagle Scout project. Bummer. Head back to the basketball courts for instructions.
Run loop around field. Corner 1 – 10 jump squats, Corner 2, 10 jump squats & 10 merkins, Corner 3 – 10 jump squats & 10 merkins & 10 step ups on the wall, back at basketball court – 10 jump squats & 10 merkins & 10 more jump squats, & 10 burpees.
Repeat the whole thing with 20x of each exercise. Also throw in lots of complaining and refusniking. Back at the basketball court provided “encouragement” to let folks know that standing around was not an acceptable modification from the called 20 burpees and maybe try some Mary.
Over to the base of the hill at Carswell and Bevington. Run up the hill, 10x Romanian Dead Lifts each leg (by request), and 10x 8-count body-builder’s at the bottom. Complete 3 rounds.
Run out Bevington, Left on Rea and Left back into Cavalry with stops along the way for some Mary and to let the 6 catch up.
A few extra minutes for some lifting rock work. 15x bent over rows, good mornings, curls, and triceps. 2 rounds.
Mosey back to launch. End.
Moleskine:
It’s important to remember your roots, so the occasional trip back to Day Zero is needed. Man has the place gone down hill. The even remove the monkey bar dome thing for the kids. Haze and Radar would be disappointed at the state of affairs over there.
Strong work by all the guys. 2 Respects in Big League Chew and Marlin were hustling. BLC was apparently trying to use this workout as a detox from a trip to Vegas. You might need more than one workout for that! Boerwors and Hammer had to peel off from the PAX at McAlpine for Hammer’s twisted ankle. Strava still has them at ~4 miles so they must have made it back and did some work. They did join us for the rock sets at the end. Hoover was reminiscing about the days when he was 80 lbs heavier so he kept the ruck on with the blue tooth speaker blasting the toons the whole time. Flipper was feeling the pain from too much fartsacking and a fast pace run yesterday. He hung back to keep the Rucker company. Or maybe it was the other way around. This was my 3rd workout this week with both Rachel and Purell in attendance. And in case there was any question I was behind them for the 3rd time this week. Gummy had lots to say. Mostly trying to disrupt the Q, to no avail. Now he will likely review this backblast for all of my grammar and punctuation mistakes. Hopefully it’s chock full of them. The rock set was an audible with the time left, but I couldn’t let Run Stopper where the sleeveless shirt and not get some bicep work in.
Most of the crew made it to Starbucks for 2nd F. Including M Runstopper.
Thanks to Flipper for the takeout.
-Alf