So I am trying to finish this Rebel Yell backblast at least before the next one for Rebel Yell gets out from Goonie who Qs Rebel Yell 9/28/17
14 did some hills even if they did not want it.
Warm Up
Slow merkins – 10 civilian count
Windmill – 10 In Cadence (IC)
Cotton Picker – 10 IC
Mountain Climbers
The Thang:
Mosey to the rock pile past the Murderhorn
Partner up – Catch me if you can
1 partner 5 merkins other runs with the rock up Murder Horn
Flajack when partner 2 reaches partner 1
On the way down from murderhorn
Instead of merkins do 10 squats
Jack Webb
4 merkins for every arm raises
We started with 1 and went to 8
Mosey to hill behing the Regal cinema
Run up do 1 burpee, down touch the wall and back again for 2 burpees….. Do till 7 burpees
I call this the outback special – where we lay on the back with the legs at about 45 degrees and holds then each pax runs around trying to push the legs down for each pax. Then he lays down and the next one does the same.
Moleskin
The pax for in for some running but YHC still had some BRR hangover so decided why not get back to hills. YHC was paired up One Niner who surely pushed me even after One Niner being injured. All the rest gave a good push. I remember it being particularly humid, I must have lost a gallon of water just on those Jack Webbs
Goonie was sure we were going to do some hills . He did acknowledge it was a hard 2.5 miles.
YHC particularly enjoyed this one.
Strawberry and Coal Ash looked strong pushing each other. This is what F3 is all about!
Strawberry takes us out .
Announcements:
https://www.youtube.com/watch?v=-LM0GuBHEx8
F3 Speed for Need an initiative to raise awareness for children with special needs through fitness. And very importantly empowering these children.
25 of Area 51’s finest showed up for a skunked circuit session that involved swinging iron, good tunes, and a little running. YHC got in early to plant the shovel flag and at 5:30 a disclaimer was given. Then it began.
The Thang:
Move to the soccer fields with bells kick on the tunes and here’s how it went.
Warm-up:
SSH x 20, Two-handed swing x 20 run a lap
IW x 20, Two-handed swing x 20 run a lap
Plank up – mt climbers x 20, hold plank for 20 seconds, Two-handed swing x 20
Circuit 1:
Squat, Merkin, Good Morning, Two-handed Swing all x 10 w/run to other side of the field and back
Circuit 2:
Clean and press from ground, Reverse lunge, Lawnmower (reverse grip), alternating swing all x 10 w/run to other side of the field and back
Cross the field: waiter/rack/suitcase carry. Start with right arm, come back with left.
Circuit 3:
Curls, Upright row, Overhead Extension all x 10 w/run to other side of the field and back
Circuit 4:
alternating swings, Snatch, OH presses, diamonds merkins, all x 10 w/run to other side of the field and back
Circuit completed twice, then a little mary with bells,
20 UR rows 5 deadlifts
15 UR rows 10 deadlifts
10 UR rows 15 deadlifts
5 UR rows 20 deadlifts
20 more swings and a final lap
Moleskin: Strong effort by the pax on Tuesday. Mumble chatter was at its normal volume but the workout was solid. I haven’t been a regular to Skunkworks because of work travel so it was nice to see a bunch of familiar faces.
Announcements:
F3 golf, Isabella Santos, 1 yr anniversary of gumby,
YHC had the take out
Got the message that Anvil was Q-less around 9:30 last night. Sent a tweet to McGee offering to cover and grabbed the pad to jot down a quick plan. PAX pushing on the 0530 start time, pulling in at the last minute. Rachel was last in. That would be the only time he was last this morning. Just in time for disclaimer. Off we go.
Mosey toward entrance 4. Crazy Ivan and turnaround to pickup Starsky. Guess Rachel was not last in. Continue mosey.
COP
IW x 15 IC
Mountain Climber x 15 IC
Merkin x 10 IC
Deadman Burpee x 5 OYO (H-R burpee with arms and legs out on ground)
Candlestick x 5 OYO (Start in squat-roll back-feet overhead-roll forward into merkin-finish with jump)
180 Burpee x 5 OYO (Burpee with 180 degree jump)
Hand-Release Burpee x 5 OYO
Low Slow Squat x 15 IC
Mosey through campus past launch lot to North Face
North Face Triple Nickel
Bottom of NF. 5 Jump Squat. AYG up NF. 5 Hand Release Burpees. Around and back to bottom. Repeat for 5 total reps
Entrance 3 parkway. Plank series to regroup. Elbows/RAH/RLH/Swap/Low Plank Jack x 12 IC
Mosey through campus to interior lot near streetlamp. Partner up.
Mary
6 inches/Flutter x 20 IC/6 inches/Heels to Heaven x 15 IC. Deadman Burpees x 10 OYO
Partner Stack Grinders
P 1: Run to next light and back
P2: Called exercise
Swap until called number achieved.
1: 120 Merkin
2: 120 Heels to Heaven
Table/Reverse Plank with RLH/LLH. H-R Burpees x 10 OYO
Mosey to Pavilion.
Bench Set
10 Step Up/10 Dip/10 Derkin/10 Box Jump Burpees
Civilian Merkin 10 Sets: Regular/Crucifix/Diamond
Mosey back to launch lot
Mary
High Flutter x 10/Hold/Rosalita x 10/6 inches/Protractor/Dolly
Finish with 45 seconds of Burpees
COT
Moleskin
Always enjoy a last-minute substi-Q. Maybe it is the pressure of very little time to plan, if any. Perhaps it is the quick change in mindset from PAX to QIC. Glad to take the Q this morning. Thankful for the ability to do it and for the men who posted the workout. Tired legs and coming off DR and 4 days sans workout. Had to find a good spot in the pain cave for this one.
Haze has a way with words. At least with welcoming PAX to workouts. Flutie appears in the gloom and Haze greets with, “Hey, Flutie, when you gonna stop stalking us.” A warm welcome to our New Hampshire transplant, who, BTW, invited all up to the Saturday workout. If you happen to be 900 miles northeast of Charlotte, please post to support and get in some work. Glad to have you with us Flutie Flakes.
Rachel and Brilleaux took off on the NF Trip Nickel. Well done men. Haze, Brushback and Snuka in 2nd wave. Also well done. Gotta say, that hurt. Have stayed away from NF since knee surgery when on Q, at least. That set took just over 6 minutes for future reference. Only left us with about 27 minutes.
All pushed on the Partner Stack Grinders, or at least appeared to. YHC’s partner, Starsky, putting in work. New”ish” to F3. Keep posting.
Swamp Thing back for more. Keep pushing. It does not get any easier, you just get better at it. Glad to have you with us. Keep posting.
Cheese Curd posted the “other” Wednesday workout. Again. Glad to have you with us.
While standing in place during the closing 45 minutes of Burpees, Champagne asked YHC, “You learn your burpee form from Runstopper?” Sure did. Will work on a bigger jump #accountability. Standing form was pretty solid, must say.
Whole crew worked hard. 97% humidity. In late September. Ready for lower temps this weekend. T-claps to Flutie for the takeout.
Announcements
Saturday 09/30: Isabella Santos Run. 1st S. Clt Speed for Need race. Run or come out to support. Details
F3 Golf: 10/27. Olde Sycamore Golf Plantation. Proceeds to fund LEAP expansion. Register
Gumby turned 1 today, so to help celebrate, the founding site Qs and current site Qs teamed up for a triple dose of what makes Gumby awesome: breathing, stretching, and music.
Opening (Q: Swiss Miss) windshield wiper, hip stretch, Cat/Cow, Vinyasa (aka Sun Salutation)
Leg time (Q: High Tide) low lunge sequence, Cow Face, 1/2 Lord of the Fishes sequence
Hip time (Q: Tweetsie) Vinyasa, Warrior -1 -2 -Peaceful -3, Awkward Pose, (I forgot the rest . . . distracted)
Closing (Q: Swiss Miss) Dead Pigeon
Announcements:
Moleskin:
It’s hard to believe a year has already rolled by since we officially kicked off this very different, but also very needed F3 workout. We spend all week hammering our bodies, but until Gumby, we never took time to lay down the hammer and . . . OK, probably best to stop trying to make that metaphor work. But you know what I mean.
We had a great group today, with High Tide’s uncanny ability to time music to the movements, and from the back row, a quick answer to Tweetsie’s wondering aloud about how the Awkward Pose got it’s name.
And of course, the stretching was so helpful. I really should be doing this every day. But weekly is still far better than never.
Thank you for coming out today, and to all the PAX who have come join us this past year. I hope to see some return to “regular” status (Booyah), and see other site FNGs. Be sure to share the good news that your brother PAX can hit an F3 workout that will leave them feeling tons better than when they rolled into the parking lot.
0530 – Short disclaimer
20 Imperial Walkers in cadence (IC)
20 Mountain Climbers IC
20 Squats IC
Top of the Horn
10 Merkins at each street light on the way down
Plank waiting for six
Up to the Pool
Partner Up/Two Teams
Team 1
30 pullups – use partner to help. Flapjack.
– Frehleys thinks this means him and his partner go at same time. Cheddar’s partner asks for help but he stands around until all the PAX yell at him.
Team 2
50 traditional sit-ups. Partner pins your feet. A few went the extra mile and planked. Not easy. Shout out to Frasier for pinning both YHC and Heart Breaker while planking.
Switch
Fluttah IC
Dolly IC
Team 1
100 Merkins
Team 2
100 Dips
– Flapjack. If you are done with your set, lap the lot. Keep moving. No standing around.
Down to the Rocks
Grab a lifting rock
20/20/20
20 – Curls
20 – Overhead Press
20 – Tricep Extensions
Repeat
Bottom of the Horn
Run to the top. 10 Proper Squats at each stop/street light. Couldn’t get that one right today.
LBCs waiting for the six.
Plank-o-Rama
Return to lot for Mary
20 Rosalita
10 Heels to Heaven
Naked Moleskine
Thanks to Cheddah for reminding me of my Q. Easy to sign up and forget. Which YHC did. Spent 20 minutes or so looking at the maps trying to be creative. Sometimes an old fashion upper body workout is all it takes. Bit of a grumbling from FC heading to the ‘horn but only one way to get to the pull-ups bars. Speaking of the pull-up bars… Johnny Law was there this morning, car blocking the entrance to the parking lot. Keep running, doing nothing wrong. He’s hanging near the pavilion. For a brief moment YHC was worried a backup wienke was in order. We exchange pleasantries and continue with the workout. Fire Hazard thinks he was thirsty.
Announcements
Isabella Santos Convergence – preblast with more info coming soon.
F3 Golf – Signup to play
Another Monday morning in the gloom- another opportunity to start the week off right at Base Camp.
After a little bit of scouting around the neighborhood to make sure what I had planned would work, 16 pax circled up, and after a detailed disclaimer, and Admiration of how the sweat glistens on YHC by the PAX, we got it going:
The Thang
Mosey to the front Parking lot
15 SSH
5 Burpees
15 Imperial walkers
15 Mountain Climbers
Head out of the parking lot down Wood Fox
Left onto Rounding Run
Dynamic stretching- Heels, Toes, Butt Kickers, High Knees
Park it at the top of the hill after Rising Run
Triple 5s on the halfpipe:
At the top of the hill, 5 LBCs
Bottom of the hill, start with one Merkin (add a Merkin each time you reach the bottom of the hill)
Top of the next hill, 5 LBCs-
Repeat until you end with 5-5-5
Repeato, but with LSS, CDD, LSS
Snake Run back to launch (or because of Q-Mutiny, to the Middle of Woodfox, and mosey the rest of the way)
To the wall for the people’s chair plus air presses
Mary:
20 LBCs, 20 Flutter kicks, 20 Rosalita
End
Moleskin
When asked to Q, I asked Drano what the breakdown for Base Camp looked like, and he mentioned somedays look more like a bootcamp, some days morel like a running workout. Seeing that I was born out of Mountain Goat, I leaned towards more running- Strava had us at 2.8 miles.
Goonie seemed to think this workout would’ve been a better off on a Tuesday at Fast Twitch- even as he led the pack for most of the morning. I personally am of the mindset that the “moderate workout” phrasing is more like a… suggestion.
The Mumble Chatter was loud and rowdy today- aFireman Ed and Simba were admiring how I was glistening from my pre-run sweat-I admit it’s a problem. However the further we ran, the less mumble chatter I heard. Interesting how that works.
The triple 5s was a combination of sevens and a triple nickel on a half pipe (if some name has been coined for this already, let me know) and it was a smoker.
The idea was for the snake run to be at mosey pace back to launch, but as Insomniac pointed out it seems once the run starts, mosey turns into AYG. Thus, with a quarter of a mile or so left, the Snake Run fell apart, and turned into a slow mosey back.
Announcements
F3 Golf October 27th
Isabella Santos- this Saturday with the Speed for need Chairs (sign up here: http://5kforkidscancer.com/register)
Gumby its one year Gumbyversary tomorrow!
Come enjoy the most unique workout in Area 51-included tomorrow will be:
Thanks so much Goonie and Drano (even if you had to leave for a “meeting”) for the opportunity to Q-always a pleasure. I can’t think of a better way to hit the week running than Base Camp
POSTED ON BEHALF OF JINGLES (IN THE QUEEN’S ENGLISH):
14 men gathered at the Weddington campus for an auspicious occasion, Jingles’ VQ. Wrestled with the original theme for the workout of “Life of a Six” or “View from the back of the pack” but with Posse’s encouragement went with Deck of Death.
Warm Up :
The Thang :
Proceed to cafeteria (ED. NOTE: Snack Shop) across the bridge by the track for a fun time playing cards. Took a small detour enroute to get in some air presses and Moroccan Night Clubs whilst doing the wall sit.
Card activities commenced (ED. NOTE: Began) with the following guidelines, cards were picked and face value of card denotes the number of reps.
Plank between sets whilst waiting for Q or until the PAX regrouped
With 8 minutes left and a few cards in the deck Ace of spades miraculously appeared at the top of the pile and PAX did 1 last lap before heading back to COT for some LBC and flutters in honor of BC – (note – dealer always wins)
Moleskine:
Pre run particpants Hollywood, Damascus, Goodfella surprised by an early Jingles setting up the main event.
The Watchtower PAX pushed for the attendance record with a 14 man turnout. I’m sure all were apprehensive about back to back VQ’s (well done Xerox). YHC normally arrives post disclaimer and so, much to the PAX surprise we started on time.
The usual musical interlude was not available but next time will try to have varied musical selection of differing tastes, Scottish tunes, reggae etc. Anyway, it all served to encourage some usual banter amongst the PAX.
Moneyball closed in prayer.
It has been an honor serving with this group for a while and was nervously excited when voluntold by Posse but could not say no (even though he Q jacked Foundation)
Great work by PAX today who are all now very fond of cards and will be off to Vegas soon
Announcements :
Isabella Santos event – 9/30
Susan G Komen race – 10/7 (SFN event)
(EDITOR’S FINAL NOTE: AWESOME JOB TODAY BY JINGLES AND YESTERDAY BY XEROX ON THEIR VQs! WAY TO STEP UP FELLAS. KNOWING HOW I’M FEELING AND BY ALL THE TALK AMONGST THE PAX, EVERYBODY REALLY ENJOYED BOTH WORKOUTS. WELL DONE! FOR OTHER PAX WHO HAVE NOT Q’D YET, DON’T HESITATE TO VOLUNTEER. YOU WILL BE SURPRISED HOW MUCH YOU GET OUT OF IT . . . AND EVERYBODY IS THERE TO SUPPORT YOU . . . WITH SOME JABS ALONG THE WAY TO ENSURE YOU DON’T TAKE IT TOO SERIOUSLY.)
Don’t worry, this is not a position paper for a Marketing Seminar. It is just worth noting that since the “Fat Hole” brand was introduced post BRR and post swimsuit season, numbers are up… including the 11 PAX who posted on Monday. Here is what we did:
Warm-up: Series of exercises while a few folks recovered from the 5 K they ran, found bells, etc. 10 IW, 10 merkins, 10 mountain climbers all IC. The partner up when all are ready and alternate in a “Catch me if you can” cadence: P1 farmers carry both bells while P2 does 10 squats and runs to catch up. Finish the warm-up with 20 two hand swings and some limited kettlebell instruction. (Note: Schnitzel had his first KB workout but needed almost no coaching to get some good form going. Nice job.)
The Thang: Everybody start in one corner of the soccer field. For Round one, the stations are: 20 snatches, 20 merkins, 20 high pulls, 20 merkins, 20 one hand swings, 20 merkins. The format is, do your KB exercise, then run across the field for merkins, run back, then carry KB half the length of the field, do next KB exercise, and so on. If you can visualize that, congratulations on being very sharp and this backblast is of some use to you.
Round 2 the stations are: 20 squats, 15 CDDs, 20 cleans, 15 CDDs, 20 2 hand swings, and 15 CDDs.
Mary after both rounds to recover. Then mosey with bell back to the playground. P1 does 1 set of max pull-ups while P2 does swings. Flapjack then repeat 1x. Then weighted dips (KB on legs) 10 IC. Repeat the whole thing once and we’re done.
Moleskin: Great to have double digits at the hole. Welcome back FMB and thanks for the talk at the end on appreciation of being back at F3. #donttakeitforgranted.
25 men gathered in a middle school parking lot at 5:15. I got a little heat for rolling in at 5:12 and walking right into the middle of a full circle. I know the code is for the Q to be the first one there, but I don’t think that applies for 5:15 workouts. And I was still 3 minutes earlier than I am on most Tuesdays. My pregame routine is very important and can’t be rushed. After a thorough disclaimer, including unwanted details about my aforementioned pregame routine, we headed out for an interval workout. Somebody tripped on the curbs in the parking lot, despite 17 guys yelling “curb” and the fact that those curbs haven’t moved in 5 years.
Warmup run to Davie. Imperial walkers.
AYG to Rea Rd. traffic light. Mary/merkin recovery, then easy jog to the library entrance.
AYG down the hill to the Bevington. This was a little dicey. Running up the hill doesn’t seem so bad, but downhill speed made it dicey. I think this is when Clubber hurt some lower extremity that caused him to limp the rest of the time (except, notably, during the sprints at the end when he seemed all better). Mary/merkin recovery.
Speed hump suicides up Bevington. AYG to hump #2, slow back to #1, AYG to #3, slow back to #2, etc. Ugh. Mary/merkin recovery. Slow mosey to the stop sign at the top of the Coburn half pipe.
Slow to the bottom of the hill, AYG back to the top, slow back down, AYG to the top on the other side (Brownes Pond). Mary/merkin recovery. Yog to Rosecliff with a surprise left turn to the bottom of the cul-de-sac.
AYG to the stop sign at Strawberry. Mary/merkin recovery.
More speed hump suicides to get back to the school. Mary/merkin recovery.
Jog into the parking lot for a few sprints, then done.
Other observations:
– Turkey Leg was killing it out there. And I don’t mean that he was running fast. Maybe skip the Mexican food next time.
– Semi thought it was the right day to unleash his fall wardrobe and showed up in a long sleeve shirt. It was off by the end of the warmup run.
– Swiper went the other way and didn’t bring a shirt at all. Hopefully he had one for the drive home. The wet seatbelt is no good when you get back in the car in your work clothes.
– I stole the Bevington suicides from Prohibition, but I went from Starbucks to Coburn instead of the other way around. Uphill. Mistake.
– Speaking of Prohibition, he posted at Swift this morning. We had 25 without him.
– I think I saw Hannibal die on the last run up to the school. Did anyone see him in COT?
Announcements
– Southern Discomfort is on 10/21. Should be fun. Buy Body Glide now.
28 Pax came out for Xerox VQ at Flash and were welcomed to a log filled workout
Warmup:
Thang:
Partner up and then gather in groups of 4. Each group of 4 grab one log from pile. Each group will have one pair of partners doing exercise with log while other pair of partners does lap around parking lot. Complete 4 rounds of 4 minutes each.
Next was a Chinese Fire Log Carry around parking lot. One pair of partners runs with log, while other pair runs with out. Once the pair w/o the log catches partners with log switch. Complete 2 laps around parking lot.
Return logs to trail.
Mosey over to walkway in back of school. Progressive Light Workout. Run to first light and do 5 of called exercise, then to 2nd light and do 10 of called exercise….end at 4th light with 20 of called exercise.
Mosey back to start for COT
Moleskin:
Announcements: