Sixteen Pax were poised and ready to work at 5:30 sharp – maybe BW got a new alarm clock? Warm up with a HB 5k around Carolina Courts and congrats to Hoffa who remained upright this time.
COP:
SSH (25); Imperial Walkers (25); LSS (20); Merkins (20); Merkin-less Burpees
The Thang:
Line up in the parking lot for some work between the lines.
Round 1: Shuffle right across the parking lot, 5 Burpees, shuffle left to starting point, 10 burpees, repeat but increase burpees to 15 and 20.
Round 2: Lunge walk from starting to end line, 5 Merkins, lunge walk back to start, 10 Merkins, repeat with increased Merkins to 15 and 20.
Round 3: Same as above with Bear Crawl and Bomb Jacks.
Mosey to the island street. Run to the front of the parked truck for 5 Monkey Humpers then to the stop sign for 20 Flutters, 20 CDDs, 20 Jump Lunges (Mary Katherines)
Run back to start with same Monkey Humper routine and repeat of Flutters, CDDs and Jump Lunges
Indian run around parking lot and then circle up for extended Mary (Rosa Lita with whip, LBCs, Dollys, Back Scratchers, and Protractor until time)
Moleskin:
The line work turned out to be a gut check with the shuffle/burpees setting a strong early tone. Mumblechatter was a bit light but steady throughout. Not sure who was in the parked truck with the headlights on but they were treated to a front row seat to an impromptu monkey humper show. Sorry (not) for the blinding camera light during namerama. I’ll be sure to turn that off next time cuz we definitely look better in the dark. Great work by all to push through the grind. Thanks for the opportunity to lead.
Come on out to Cuthbertson Middle at 0530 on Friday to measure your progress in the best AMRAP course in Northeast Waxhaw.
What is AMRAP? The challenge consists of about a 1/2 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible.
Stations include:
BONUS: Foley’s VQ on warmup . . . In a van down by the river!
RESULTS THUS FAR:
| PAX | April | May | June | July | August | Sept |
| Baby Bell | 2.3 | |||||
| Big Ten | 4.0 | |||||
| Bookworm | 3.2 | |||||
| Bottlecap | 3.5 | 4.6 | 4.4 | |||
| Brexit | 3.3 | 4.0 | ||||
| Chunky Soup | 3.6 | |||||
| Damascus | 4.3 | |||||
| Das Boot | 4.0 | |||||
| Dasher | 4.5 | 4.6 | 5.1 | |||
| Deflated | 3.2 | |||||
| Delta | 3.2 | 3.4 | ||||
| Dirty Bird | 2.1 | 3.0 | ||||
| Doc McStuffins | 3.4 | 4.6 | ||||
| Doughboy | 3.4 | |||||
| Duck Dad | 3.3 | 3.6 | ||||
| Foley | 3.3 | 4.1 | 4.0 | |||
| Foundation | 3.4 | 4.4 | 4.4 | 4.5 | ||
| Frack | 4.3 | |||||
| Gator Cub | 3.0 | 3.4 | 3.5 | |||
| Goodfella | 3.5 | 5.2 | 5.2 | 5.4 | ||
| GTL | 3.5 | |||||
| Hollywood | 3.5 | 4.6 | 4.5 | 4.5 | ||
| Hooch | 3.3 | 4.0 | ||||
| Jingles | 3.3 | 3.4 | 3.4 | |||
| Kielbasa | 3.6 | |||||
| Lamar | 2.5 | |||||
| Longhorn | 3.3 | |||||
| Maple Syrup | 3.5 | |||||
| Moneyball | 3.1 | 3.3 | 3.3 | 4.4 | ||
| OutOfOrder | 3.6 | |||||
| Popeye | 3.1 | 3.1 | 3.2 | |||
| Posse | 2.5 | 3.3 | 3.2 | |||
| Radar | 1.5 | |||||
| Recalculating | 3.3 | 3.4 | 4.0 | |||
| Rockwell | 3.2 | 4.1 | 4.1 | 4.0 | 4.1 | |
| Rooney | 3.3 | |||||
| Segue | 3.1 | 3.2 | ||||
| Shampoodle | 3.1 | |||||
| Shop Dawg | 3.1 | 3.5 | ||||
| Shriver | 4 | |||||
| Striker | 3.5 | |||||
| Swamp | 3.4 | |||||
| The Abacus | 4.5 | |||||
| The Hoff | 3.2 | |||||
| Toast | 3.4 | |||||
| Transporter | 2.6 | |||||
| Xerox | 3.0 | 3.3 | 3.4 | |||
| Yeast | 2.5 | 2.6 |
Warm up
SSH X 30 IC
Squats X 20 IC
Squat straddle Hops X 20 IC
Sun salutations X 2
The thang
Mosey Down Burnt Mill (1.1 mile)
Mosey through woods to new greenway bridge
Mosey Down the dark dirt ankle breaker path to the other bridge (1.4)
Mosey through park
LBC X 20 IC
Endex
COT
Welcome FNG “Winer” – “Winer DineHer 69Her” glad you made it out! See you next week! Good work fellas.
SPEEDFORNEED!!!! SOB/Area 51/ Union County
Finally, F3 Nation’s South Charlotte Region (Area51 / SOB / Indian Land / Union County) inaugural SPEED FOR NEED race is just a few days away. First of all, thank you so much for your support for the SFN initiative whether through your donations, encouragement, retweets, manpower, or ideas. Saturday is our big day… over 60 signed up and a few more there in support! You will experience firsthand what we brothers have created together in SFN to celebrate our Track Commanders, bring joy their families, encourage our community, and share what F3 Nation is in all three of the F’s we proudly display on our chest. It should be a great day!
Please review the schedule of events below so that the morning runs smoothly… the time will go fast (especially once Frasier starts pushing)! Make sure to be at the tent at 7:45am sharp for a group photo, and expect us to be let off early right before 8:00. Don’t forget to sign the poster board under the canopy with your F3 name (if your M or 2.0s want to sign, that’s great!). SFN shirts will also be sold for $20 at the canopy if you would like to wear one (kids and adult sizes). Our canopy will be at the end of sponsor row, closest to the starting line. Finally, if anyone gives us an inquisitive look, give them a business card with F3 on one side and SFN on the other #EH.
We’re really looking forward to the event, and be sure to encourage our riders and their families while you are there.
– Fire Hazard, Buckeye, JRR Tolkien
Contact: Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or email SPEEDFORNEED@yahoo.com
SFN… HELP Kids, GROW F3 Nation ~ Buckeye, Fire Hazard, and JRR Tolkien
A week or so ago, Bullwinkle asked me “last minute” (his words) if I could Q Union County’s toughest moderate workout. I was honored that he asked and quickly obliged. BTW, there’s nothing moderate about the effort and exercises the 9 PAX put in at #F3Conviction. Here’s an example:
05:30 – leave main lot & mosey to bus lot at back of school. A few high knees and some butt kickers mixed in to help get the hamstrings warmed up.
SSH X 20 IC
IW X 20 IC
LSS X 20 IC
Merkins X 5 IC
Wide Arm Merkins X 5 IC
Mtn Climbers X 20 IC
The Main Thang
Round 1
1 Min of Rest
Round 2
1 Min of Rest
Round 3 (Lightning Round)
06:15 – Mosey back to main lot
Moleskin
Everyone, including YHC, was on time this AM, although Playoffs cut it close. Apparently he thinks STOP signs are YEILD signs at 5:29 in the AM. If he weren’t heading to the AO, you would have thought he was on a mad dash to look for Elvis with the way he rolled through the Stop sign at the intersection before the school entrance. He was the low scorer in the FFL, and we thought we would get to see him pay his debt, but Nomad has gone MIA and hasn’t provided the punishment. Speaking of MIA, it was nice to see Sling Blade in the gloom. He seemed to re-aggravate an old back injury during EMOM. Let’s keep him in our thoughts & prayers for a healthy & speedy return. Since YHC’s weinke was EMOM, it only made sense to provide music. I believe it was Arsenal who approved the playlist. It was definitely helpful to have a loud ‘noise’ to distract us from Shake n’ Bake’s Toy Soldier form. #notaprofessional. The workout started with a good bit of mumble chatter but it quickly died down as the minutes ticked away. To quote eHarmony, “a minute has never gone by so fast and at the same time seem to take forever.” I still want to know what Bullwinkle’s “deconstructed burpee” is. #notaprofessional. You can’t tell Woody was on IR for months earlier this summer. Dude crushes every workout. I guess he’s making up for lost time. Gypsy enjoyed the beatdown so much (or is so strong) that he asked for more #Mary at the end. #hesnotright. Glad we didn’t have time to oblige – I was smoked and hope everyone else was too.
Announcements
Oct 7 – Anson Co. convergence. UC PAX to help celebrate 3 yrs of Anson Co AO’s. Clown car from Carolina Courts at 6AM on 10/7
Oct 7 – SpeedForNeed event at Susan Komen 5K. Come support by being present & representing F3. Need people to be visible and available to answer spectators questions
15 plunged into the depths of the sea of knowledge, and emerged with pearls of wisdom (and possibly some fresh calluses)
THANG:
Warmup:
20 Swings + 10 Merkins, repeat X 5
Swing / Clean / Hi Pull / Snatch combo – continuous movement
Repeat x3, x6, x9, but not x12
RDL / Goblet Squat / F Lunge / B Lunge – continuous movement
Repeat x3, x5, x9 (sketchy), and most definitely not x12
Partner Up:
Teabag x 10, Overhead Press x 10, Teabag to Overhead press combo x 10
Clean x 10, Press X 10, Clean and Press combo X 10
Swing x 10, Goblet Squat x 10, Swing to Goblet Squat combo X 10
Snatch x 10, Reverse Lunge X 10, Viking Salute x 10 (click link for video)
20 Swings + 10 Merkins, repeat until 6:15
MOLESKIN:
Here’s a tip – don’t bet on billiards with anyone named after a state (Minnesota Jack, Arkansas Slim, the list goes on) or look for life-changing exercise instruction from someone who ate a pack of Nabs he found in his vehicle on the way to the workout. That said, I noticed some guys really taking my swing instruction to heart this morning and I got a little teary eyed. It could have just been catching a whiff of High Tides tank top (seriously, try some Tide), but I think it was a little bit more. Header had out his preacher notebook and Bulldog was trying to figure out his Evernote password but couldn’t get Siri to understand the letter “R”.
Missing Turkey Leg this morning. Probably posting Strava runs from the Shire again. We await his return. He still working on a autobiography novel about the incontinent jogger, “The Man with One Brown Sock”. A screenplay starting Tom Hanks and Dabney Coleman is also in the works.
Voodoo was off searching for his true calling in life. He was devastated last week upon learning that Elon Musk was not gas station cologne. All of those quarters gone to waste. He’s also trying to find out why his electric car only has a range of 3 miles. Try the 600lbs of kettlebells in the passenger seat pal.
The general workout went a little like a Pandora station. Keep skipping exercises until you have to listen to a commercial. Hope you guys got your moneys worth. It’s all optional, I suppose, but you’re not gonna look like this if you keep doing that. #flex
Welcome Gaylord. The Sorting Hat really flipped you a stinker with that name #notslytherin. Glad you are still coming out.
Rumors of a Brown sighting. Nowhere near a workout, mind you, but the man has been spotted. Keep hope alive.
Ended the workout with a jewel from one of TRs series of “clean but weird” videos – the Viking Salute. I received, in return, some various other salutes from the pax. Smokey took a knee in protest and left his kneecap in the parking lot.
Finally, this morning marked the debut of my genius invention, the “Lockscreen Weinke“. Save the weinke as a photo to the iPhone lockscreen and BAM – instant access during the workout. Problem is, when you are playing the Alan Jackson Pandora Station, the controls cover up the text and it is rendered useless. Oh well, back to the drawer. It did serve to remind me though, that you need to be prepared for when life throws you a curveball. Train to handle the unexpected. Don’t get shaken up when something goes awry – it will happen.
All I can remember from this AM . . .
Probably some announcements too. Contact Bulldog via his America Online email address for these.
HH
15 posted on a perfect morning for this week’s version of Rebel Yell (just waiting for some liberals to catch wind of this name and get offended….. it’s only a matter of time). Strong, veteran crew showed up this morning. Fredo came in hot around 5:30:45. We waited a bit for him because we wouldn’t want him to miss out on Ms. ‘Horn. Disclaimer given. Pax ready to get after it. Here’s what went down:
The Thang
Mosey across Elm and down our favorite little incline. To the bottom for COP: IW x 15 IC, MC x 10 IC, LSS x 10 IC. Doc immediately got on YHC for LSS form. Too much of that causes tendinitis to flare up. If YHC was a goat or another mammal, it wouldn’t be an issue since Doc was there. Just needed a little warm up for our little quickie with the Murderhorn #segmenthunting. One time, AYG to the top.
Mosey back across Elm to the fountains by Chipotle (the restaurant, not the pax). Partner up for a simple workout: as a team, do:
100 Burpees
200 CDD’s
300 Step-ups
400 Merkins
500 Heels to Heaven
Call it at 6:12 to mosey back to launch. Done.
Skinny:
YHC was thrilled when McGee rolled in, as this workout was inspired by a BB I read from one of his workouts within the past few months. I vowed to do something similar once I got done with the BRR buffoonery. I couldn’t find is BB for the exact exercises, so I went with something I felt was doable but would smoke the Pax. This was an ultimate you vs. you workout. You could go balls out if you want, or you could dog it if you wanted to. The partner aspect keeps some accountability, as well as some encouragement. It’s a smoker, though. No one finished, as far as YHC knows. The Burpees and CDD’s went a little faster than YHC thought they would, but the pace really started slowing at the step-ups. As the great San Diegon philosopher Ron Burgundy once eloquently stated: things escalated quickly. This Weinke will be brought out again, that’s a promise.
YHC hadn’t gotten a chance to segment-hunt the Murderhorn in a while, so I wanted to see the effects of BRR training. In short – it works. PR. After running BRR, the Murderhorn isn’t so bad.
Great group this morning. Everyone was getting after it. YHC didn’t see anyone resting or dogging it. Just good, hard work. Not too much modification either. Tuna was, however, complaining that there wasn’t enough running. He’s looking for a BRR team for 2018. I hope all you men feel better for posting this morning.
Thanks to Heartbreaker and Strawberry for the chance to lead. If you haven’t ever Q’d at Rebel Yell, let them know and get on the schedule.
Annoucnments:
Gut Check after Rebel Yell on Thursdays. Strawberry and FMB are coming up with some great topics to discuss.
COTS once a month on a Sunday. See Strawberry if interested.
Some other guys said some stuff that I can’t remember. Gotta run to a meeting – sound off in comments with other important stuff. Talking about how much FC’s arse smells does not fall under the category of “important stuff.”
Goonie out.
With a little slack requested for lateness by YHC, here is the tale of Bagpipe Tuesday morning. 17 PAX in all.
Bit of a long mosey to warm-up in the far parking lot of the office buildings around Lochness. COP = 20 SSH, 10 merkins, 20 hydraulic lunges, and 15 mountain climbers, all IC. Thank you to Hops for his first of several witty comments this morning – the Deacs climbed the Mountain on Sat – YHC enjoyed this reference to the Wake win over App St in Boone.
Mosey on to the grass hill located at the bottom of Bagpipe Hill. Triple nickel with squats at the top and merkins at the bottom. Run Bagpipe Hill and stop on the bridge for: 10 derkins IC, people’s chair w/ 50 air presses, 10 derkins IC, people’s chair again.
Mosey all the way to the helicopter pad. Take note of the fertilizer and other debris that had blown all over it, proceed with the plan anyway. 30 dollies and 20 LBCs IC. Then 24 merkins civilian count with a burpee on every third. 20 American Hammers and 15 Heels to heaven IC. Take the stairs and run to the top of the parking deck. Plank and wait for the six.
At this point, YHC panicked a little and we started heading back even though I probably underestimested the speed of the PAX and we could have stayed a while. Anyway, mosey back with multiple stops for merkins, merkin/burpee combos, and Mary.
After a foolish stop in the Pei Wei parking lot, which of course is also the Starbucks parking lot where many cars drive through, we finalized the workout in the BofA parking lot next to launch. ~25 yard sprints x 4 in groups of three. Time called.
Announcements:
B3 = Ballantine Brown Bag. Tuesdays at Carolina Premier Bank at 12:15. YHC took part in this and it is another great way to get to know your fellow PAX and get some 2nd and 3rd F. Thanks to Hops for the leadership as well as Van Pelt for hosting in the Carolina Premier Conference Room.
Church on The Street: Need guys for this Sunday especially. Contact Strawberry or sign up here: https://m.signupgenius.com/#!/showSignUp/20F0D4AABA82CA7FE3-church
#Disclaimer
Yes – more detailed than usual due to venturing off site.
#Conditions
65° beautiful morning
#WarmUp
Mosey down Main Street and circle up behind the Barber Shop to run through the following exercises:
… and we were off – quick stop at Johnston Drive and Childers Lane for brief instructions
#TheThang
Starting at Childers Lane, there are 5 cross-streets ending at the Belle Johnston Community Center. Exercises are to be performed at each cross street, with each running length totaling 0.50 miles
Round #1 (running the length of Johnston Drive heading towards the Community Center): Tagalong Burpees x 10 @ each of the 5 cross-streets = 50 total (this is my newly adopted modification to burpee overload) – 10 HR Merkins + 10 deep jump squats –Toolbag was very confused, but this is not uncommon, he shrugged it off and followed suit.
Waiting for the six – FWD Bear Crawl to center parking lot island, BK Bear Crawl to start… and repeat.
Round #2 (running the length of Johnston Drive heading back towards Main Street): 10 Carolina Dry Docks + 10 walking lunge (5 each leg)
Waiting for the six – Curb dips x 25, civilian count.
Round #3 (running the first 3 cross-streets and turn back to the start – keeping all of the PAX together on this final round): Repeat Round #1 exercises on the way out & Round 2 exercises on the way back – modification was given to turn around at cross-street 1 or 2, depending on speed… the goal was to finish as a group and we followed instructions!
Final exercise: Grab a section of the low wall or opposite curb… clock merkins (introduced by Mr. C. Diego) – 5 reps at each position:
Get 3 sets of the above and run back to launch for a 3 minutes of Mary.
Everyone finished at the same time and we got a few seated AB reps in to “rest”, reps of 20 were requested from Private Benjamin, Shrink Wrap, and Carmen San Diego… Carmen only did 10 for some reason, but his cadence is much improved from a successful VQ earlier this month.
Overall, we logged 2.35 miles. Speedbag was a no show due to some sleeping difficulties and other reasons not to be disclosed – but I am sure he will tell someone he was there.
Thanks to Private Benjamin and Dumpster Fire for the invitation. I figured No Show is nursing an injury since he was mid-pack, hope you feel better my man – I know a good PT if needed! First time working out with Patient Zero, Scratch & Win, Lewinsky and Hot Stone… really glad you guys came out and enjoyed hearing Hot Stone‘s story and how Scratch & Win and Lewinsky motivated the group to keep moving.
#CountORama / #NameORama
12 PAX & zero FNGs
Announcements:
– Tagalong
Last night YHC recalled his Q duty as he was investing in quality time with the M watching her favorite TV show (which, in the interest of keeping YHC’s man-card will remain nameless, as YHC as grown to love said show). YHC lamented to his M about not having a plan, maybe a deck-o-cards, upon which time she promptly filled in the exercises.
YCH did not inform PAX of this prior to launch.
THE THANG
Mosey back and forth across SCMS bus lot, doing the following at alternating ends:
LSS (x10 IC)
Burpees (x5 OYO)
IW (x10 IC)
Moving RDL (x10/leg OYO)
High knees/Butt Kickers
Mosey to open area adjacent to bathrooms and commence the M-Card beatdown:
Hearts=Hill sprints (on hill leading down to baseball fields)
Diamonds=Overhead claps in Air Chair (reps= card# x 5)
Spades=Merkin (reps= card# x 2)
Clubs=Sister Mary Catherine (each leg)
Did this until approximately 6:05, then Jack Webb to 10 merkins followed by
10-American Hammer and Flutters (IC)
8-American Hammer and Flutters
6-American Hammer and Flutters…..yada yada until 2
Name-o-rama
COT
Moleskine Pontifications
– The card flipping was done via a nifty app YHC impulse downloaded last night. After having attended many card workouts where the deck was rigged by an “unsuspecting” group leader, YHC assumed this was a foolproof way to avoid any mumblechatter accusing YHC of stacking the deck. After what seemed like 5-6 consecutive hill sprint cards in a row the pax were rather dubious. Blame it on Siri. Due to this phenomena, the pax essentially ran hills for 30 minutes. #horseyindisguise
– Witch Doctor does not approve of hill sprints or dimly lit staircases.
-Dollywood is unsure of his age. 26, 27, and 28 were all attempted during name-o-rama without any resolution. Happy __ birthday anyhow, let us know how many candles to put on the cake when you figure it out.
-Long-time-no-see post for Sweatshop, good luck on marathon training. Also, very nice person despite the heinous nature of his nickname.
-Discovered during Name-o-rama: Chuck E. Cheese sells beer. Just saying.
Thanks Smoky for the opportunity to lead.