Like Closests, Closets, Closets, there were all types of Merkins today. Read on to see what happened……….
Mosey to front of theatre, with Butt-Kickers, High-Knees, Side & Backwards Runs and finish with COP.
SSH x 20
Merkins x 20
Imperial Walker x 20
Mountain Climbers x 20
Potato Picker x 20
Mosey towards the Murder Horn and head to lollipop circle to right and partner up.
Partner’s run opposite directions around circle, meet on the other side for hand-slap Merkins x 10, then run back to starting point. Partners flapjack directions and Repeato. Fastie’s do Merry while waiting on six.
Mosey down the Murder Horn with Hand Release Merkins x 5 at each street light and stop sign. Head up hill towards gazebo for partner work.
Partners combined finish Merkins or Derkins x 100, Step-Ups x 200 and Dips x 300. While Partner 1 exercises, Parnter 2 runs.
Mosey to stop sign, then AYG up the Murder Horn. Head back to COT for Merry and takeout.
Moleskin
It’s been a while since I’ve Q’ed here and really missed it. Thankful for being healthy and having the loyal PAX of RY to keep me going. That AYG up the Murder Horn was less terrible in my head. Great Job to Goonie, Goodfella and Snooka for smoking that hill.
Thanks to Goonie for being my time-keeper, Van Pelt for keeping me focused on my ‘instruction accuracy’ and Strawberry & Heartbreaker for inviting me to lead such a fun AO.
Announcements:
Visit Chipotle at Fight Club on Fridays @ Elon Park
See Morning After if you’re interested in running in the Beer & Pancakes 5K on Nov. 4th for MedAssist.
F3 Golf – 10/27/17 – Still looking for players
3rd-F Gut-Check site at Chic-Fil-A every Thursday following RY
YHC is a slacker on this BB. Kids Soccer tournament this weekend and travel to VA beach for work. 25 men arrived on a beautiful morning to better themselves. YHC messaged the night before that the magic word for the day was “Merkin.”
Mosey to Panera Parking lot for COP
IW x 15 IC
LSS x 15 IC
MC x 20 IC
The Thang
The Merkin Ladder! 20 merkins, run across parking lot for 19 merkins. Run back for 18 merkins. Work down to 11 merkins.
Mosey to Mcmahon street for some running and rock work. Partner up and grab 1 lifting rock per team. Partner 1 runs to end of street (.1 mile each way) while partner 2 alternates lifting exercises (chest press, curl, triceps). Repeat twice per person
Mosey to Aquatic Parking lot for some Mary (have not hit this area in a while)
Flutter x 20 IC
Dolly x 20 IC
Kris Kross crunches – 20 IC right and 20 IC left
Heels to Heaven x 20 IC
Rosalita x 20 IC
Before leaving, time to finish that Merkin Ladder. Run to top of parking lot for 10 merkins and back down for 9 merkins. Work down to 0.
Mosey to stadium fence by parking deck for 20 leg lifts OYO so toes touch fence.
AYG to top of parking lot on short ramps. Plank work while waiting on the six
Mosey back to launch spot to finish up.
LBC x 30 IC
Merkins x 10 IC
Plank Elbows for last 60 seconds and Done!
Moleskin:
Strong effort by all! YHC struggled on this one and kept thinking “Don’t do it, don’t Q it” which helped push through. YHC has been a runner for the last 6 months and this boot camp was humbling to realize how weak his arms have become. Merkin ladder was 210 merkins and total was 230 after the 10 IC at the end. Drago has is VQ this week and we are also converging with The Brave and Fight Club as many will be at Ragnar.
Announcements:
F3 Golf – Oct 27th – Need foursomes – Proceeds go to F3 expansion – www.F3golf.com
Serve – November 5th – Ronald McDonald House – Pre Blast coming soon
Prayer – Prayers for Theresa (Tool Bag’s mother in law) with her Dr Appt regarding potential ALS.
Coming back from a couple of weeks off I was trying to get someone else to step up to take the Q… No takers, probably for the better. So I had a plan that I haven’t done in a while, a HIIT workout.
First, a quick #HairbandMile
COP
SSH x 20 IC
Squat Complex x 10 OYO
5 Burpee penalty for Bernanke being late
ok follow me to the pain stations
HIIT timer is set for 27 rounds of 45 seconds of work and 15 seconds rest/move to next station
Stations included:
Kettlebell Swings
Alternating Shoulder press with sandbag
Thrusters with ruck
Clean & Press w/ kb
Step ups
Supine Pullups
Burpees
Upright Row
6MOM
Flutter press with bell
Dolly
Freddie Mercury
Back Scratchers
Moleskin
#Cobains for the late backblast, many excuses that I could give but still all on me.
Thanks to Glassjoe for the metal soundtrack, surprisingly most of that was Christian! Now you just need a better speaker.
Great work to all that came out!
Announcements
Friday Speed for Need at Susan G Komen race this weekend
Convergence at Anson for 3rd anniversary, no Outland Saturday.
posted on behalf of Rockwell
WARM UP
THE THANG
MOLESKIN
Sporting pink socks YHC led 15 PAX on a tour of Marvin Ridge. As usual it was good to see everyone pushing themselves. After the 3rd round of “walking the wall” upside down I was beginning to wonder if I would make it through the rest of the workout! Dasher and Bottle Cap continue to impress with their speed and stamina. Grease Monkey seemed giddy while we were doing dips and derkins on the benches. I guess that’s the benefit of having arms the size of most people’s legs! Shop Dawg was able to creatively explain the difference between “Need for Speed” and “Speed for Need”! Thanks to Johnny Utah for taking us out with a prayer! I always enjoy the comradery and working out with such a great group of guys!
ANNOUNCEMENTS
Still time to sign up for the Susan G Komen race. Race starts at 7:30 but meet at the Speed for Need tent at 7:00 am.
F3 Golf event the last Friday of October. Shot gun start at 1:00 pm.
I pulled into the lot promptly at 5:18. Everyone had already left and Semi was angry. Started yelling immediately about how he is not running the scheduled reverse route because “you can see the end from a mile away because of that stupid street light, but you yet its still so far away”. Recognizing that he doesn’t seem to have the mental fortitude to overcome challenges, we set out on the regular route.
At mile 2, my watch beeped. This was normal, but what wasn’t normal was at the same time hundreds of bottle rockets and roman candles were shot off right next to us on 51! I did my best Neo impression and dodged a few. It was just like 1988 Beirut. Chuck Norris would have been proud. A brass band was there playing Aerosmith and Beyonce. Semi peed his pants and his IT band shot out of his leg, hitting the clown from IT in the stomach. Thankfully, my friend Terry survived. Then the guys from the 1,000 Mile Challenge on Strava and the reincarnation of Ed McMahon unrolled a giant banner that said: “You ran 1,000 miles in 2017!”. It was amazing. Highlight of my morning, for sure. I was looking for one of those giant checks, but I didn’t see it. They’ll probably just mail it to me. I feel like I just achieved #batflipper status or #highoctaneHIM status. I can’t remember what its called these days. Can I get a ruling on the correct status, Hops?
Oh and then we ate Donuts afterwards. Horsehead was missed.
5 burpees OYO
SSH x 20
4 burpees OYO
Imperial Walker x 15
3 burpees OYO
Mountain Climbers x 15
2 burpees OYO
Squats x 15
1 burpee OYO
4 Corners @ Brixham Park
corner 1 = 10 merkins, 10 jump squat
corner 2 = 10 wide arm, 10 jump squat
corner 3 = 10 diamond, 10 jump squat
corner 4 = 10 Carolina Dry Docks, 10 jump squats
Bear crawl to fountain walls;
dips x 15
jump ups x 15
derkins x 10
Incline Merkins x 10
Bear crawl out
Mosey to Cullman Pond;
Partner 1 runs lap, partner 2 does 5 burpees and 10 alternating lunges on repeat
Flapjack
Partner 1 runs lap, partner 2 does 10 peter parkers, 10 plank in-&-outs on repeat
Flapjack
On the Hill
Partner 1 runs up hill and back, p#2 does LBCs, flapjack
Partner 1 runs up hill and back x 2 , p#2 does Dolly, flapjack
Partner 1 runs up hill and back x 3, p#2 does Rosalita, flapjack
Partner 1 runs up hill and back x 2, p#2 does Flutter, flapjack
Partner 1 runs up hill and back, p#2 does American Hammer, flapjack
Jog to Bull Ring;
3 stops around the clock for 5 burpees, 5 merkins at each stop
Mosey back through fitness trail to home
Moleskin
Great weather and no humidity, but Frehley felt it was steamy enough to potentially screw
with Morning After’s bedhead. It was determined that neither he nor Frehley put much effort
into their grooming today, but we proceeded to put forth a solid effort nonetheless. Bucky and
I continue to promote the benefits of the effortless #BlueManGroup hair style.
Announcements
Ragnar this weekend, feel free to stop by and hang with the teams
Joe Davis Run registration open
Morning After has F3 team for Beer & Pancakes 5k, OMB on Nov 4th.
Let me repeat….beer, pancakes, running…..pretty simple guys…
Also Bratwurst said something about Charlotte marathon but I seriously cant recall…
Sound off below Brat, if you want to comment….I had stopped recording. My bad.
MT
Good afternoon & thank you again for supporting Heather´s Heroes and Speed for Need at the 2017 Charlotte Race for the Cure. Below are important details regarding START times, your t-shirt and packet pick up.
Great morning to be back Q’ing Skunkworks for the first time in a while. Seems like the new site Q’s have been doing a great job while I was away nursing a dodgy back and training for BRR. The quantity and quality of regulars at Skunkworks has to be one of the best around and I was glad to be back in the mix. It was a beautiful cool morning and heres what the 22 of us did:
Disclaimer was given to the pax of 22 at 530
Ssh x20
10 swing OYO
Iwx20
10 swing OYO
Merkin rt hand on bell x15
10 swing OYO
Merkin lft hand on bell x15
10 swing OYO
Run to tennis pavilion 25 dips/25 incline merkin
Partner up – size, speed, bell size do not matter and line up on the sidelines
P1 runs to far end of field for 25 merkins
P2 alternating swings (flapjack x4)
Both run to pavilion 25 dip/25 incline merkin
Plankarama
P1 runs to end 25 squats
P2 clean and press (flapjack x2)
Both run to pavilion 25 dip/25 incline merkin
Flutter in cadence x20
P1 runs to end 25 lbc
P2 snatch (flapjack x2)
Both run to pavilion 25 dip/25 incline merkin
Lbcx20
time was called
Moleskin: Lots of chatter early on which was silenced after the first hundred or so merkins. Spack went out hot on the first lap to the pavilion, jury is still out as to whether he was able to maintain that pace for the remainder of the morning. Smokey and Dollywood were pushing the pace with Tullip on thier heels. Tweetsie was getting after it along with several others in the darkness. Enjoyed the prerun with Bulldog, Chin Music and Header. If you want to take your Tuesday to the next level, join those guys for the pre-run. Not sure about the rest of you, but I had a blast out there today. Wanted to keep us moving and I think we clocked 2.25 miles and plenty of upperbody. Little lighter on the bell work than I would usually throw at you guys, but hopefully everyone got something out of it. Great catching up with you guys today and look forward to the next time.
Thank you Smokey for taking us out, appreciate it brother.
Fletch
Announcements:
Exceptional foundation 5K at Covenant Day November 4th
10 Days left to sign up for Golf
Be on the Lookout for Southern Discomfort
There were 11 for Watchtower this morning………….Here’s what happened!
It was a quick mosey around the parking lot, including some butt-kickers, high-knees, side & backwards run along the way, to reach the COP.
SSH x 20
Mountain Climbers x 10 Merkins x 10
Mountain Climbers x 10 Merkins x 10
Mountain Climbers x 10
Potato Pickers x 20
Then mosey towards the creek for some Bridge Bear Crawls
Grab some [small] wall at the concession stand for OYO:
Derkins x 10
Step-Ups x 20
Dips x 30
Partner up and mosey to the bleachers. Partner 1 – Run to top of Bleachers, Partner 2 – Do Calf Raises ; Rinse & Repeat until both partners have completed 10-Runs to the top.
Mosey to the track, 1-Lap only, stopping at each corner with 5-Hand-release Merkins.
Mosey to the middle school driveway for a little hill-work. Only had time for 7’s (not 11’s) with Burpees on top and Squats down below.
Indian run back to COT (at least for the sections with good lighting).
Moleskin:
I did disclaim in the beginning that the workout would be both knee and calf-friendly since I have issues with both, but the calf-raises on the bleachers didn’t sound as bad in my mind. In reality, they were pretty brutal, probably close to 200/Pax. Bottlecap, Moneyball, Frack and Strawberry were crushing the runs. I appreciate Jingles and Fusebox’s help on keeping the QIC straight on the count. Watchtower is a great AO and I appreciate the opportunity to lead these men. Thanks to Strawberry and Chipotle for coming out to support the QIC.
Announcements:
Susan G Komen Race for the Cure this weekend in Charlotte. Here’s a link to race info:
http://charlotte.info-komen.org/site/TR?fr_id=6906&pg=entry
F3 Golf – 10/27/17 – (Bottlecap looking for 3 Pax to join him)
Church on the Street (COS) – Looking for five (5) Volunteers the first Sunday of every month to volunteer on Sunday Mornings from 6am – 8am. See F3 Strawberry or use the Sign-up Genius below.
Hyper-link to Sign-up Genius
https://urldefense.proofpoint.com/v2/url?u=https-3A__m.signupgenius.com_-23-21_showSignUp_20F0D4AABA82CA7FE3-2Dchurch&d=DwICAg&c=euGZstcaTDllvimEN8b7jXrwqOf-v5A_CdpgnVfiiMM&r=8GA9niIAVne87QmnNfTJt9vwGTcso_iK0YDNZwMGf5A&m=KbQgCpbw5jojoorUtP_1Bqy466aFaEm29gmA-0BOmiU&s=fEqEpskGDIgd_hIZnry6PZqok0t0c1R820w-Xasb08w&e=
The no running workout began with a brisk walk to the parking lot. We workout and sweat was made, then some Mary. The End.
Just joking.
The no running workout began with the disclaimer that lead into brisk walk to the warm-up. Warm-up consisted of 30 SSH’s, 25 Imperial Walkers, 20 squats, and Arm circles(front & back). “Oh hi H–fa, nice of you to show up late. Are you ready now? Insert angry response here.”
Now to the meat and potatoes. We lined up on the horizontal line in the parking lot. First set called for One-Leg bear crawl to the opposite side of the parking lot, after reaching the other side do 30 LBC’s. Repeat back to the other side using the other leg. (At this time a certain average “Joe” of the glass variety mumble-chatter drastically decreased.)
Next, Lunge Walk to the opposite side of parking lot, after reaching the other side do 20 one leg merkins. Repeat back to the other side using the other leg to do the Merkins. (At this point, forgot a certain average “Joe” of the glass variety was still there.
Now let’s do backwards Lunge walk tot he opposite side of the parking lot, after reaching the other side do 30 squats. Repeat back to the other side.
Now for the favorite. One leg broad jump-one leg Burpees to the opposite side of the parking lot, after reaching the other side do 30 Monkey Humpers. Repeat back to the other side using the other leg for the One leg broad jump-one leg Burpees.
Time to circle up. Calling for Bear-Crawl ring of fire. The PAX crawled in a clock-wise motion until the command to stop was given, then 5 Merkins. While in bear crawl position, turn around and repeat the above. Exercise was cut short due to difficulty for some.
Let’s stay in this circle and let’s do”the thing that is kind of side step squats”. 1, 2, 3 , uh wait a minute. Due to the Q’s mistake, we abandoned that exercise to go to another. Sorry.
Still in a circle, the PAX got into a plank position. Take it down to 6 inches and hold. While at 6 inches move your body in small circles(clockwise and counter-clockwise). Take it back up and keep in plank. Now repeat. Take it back up and keep in plank. Now, give me 5 Merkins. Take it down to 6 inches and hold. Take it back up and give me 5 more Merkins. Recover. After some mumble-chatter Shake N Bake was called(five Burpees on your own). Then after even more mumble-chatter and a suggestion from a certain average “Joe” of the glass variety the Disruptive Shake N Bake was born(Burpees that increase the number of Merkins as the number of Burpees increase).
Now for a brisk walk to the picnic tables for two rounds of 20 Dips and 20 Decline Merkins. The screams of shoulder muscles suggested it was time for Mary.
Mary consisted of ………wait wait wait, Disruptive Burpees. Now 30 LBC’s(4 count), 25 Rosalita Wip, 15 Flutter Kicks, and 15 Freddy Mercury. And were done.