Store Brand
Out in the country
Past the city limits sign
Well there’s a honky tonk
Near the county line
The joint starts jumpin’ every night
When the sun goes down
They got whiskey women music and smoke
It’s where all the cowboy folk
Go to boot scootin’ boogie
8 (I think) men braved the artic breeze and rolled out to the country for a little boot scootin.
Thang:
This little squirrel was made up on the fly, and I have already forgotten much of it, so this is more of a general overview. The entire workout was a large rolling COP to keep pax together.
COP
Mosey to Shiloh Elementary on other side of the world – took some COP stops
6 exercises at each light, loop around the lot. Repeat 6 times. Squats, Plank Jacks, Bomb Jacks, Merkins, LBCs, Burpees. Blue Pill = 6 burpees at each stop. Red Pill = ascending burpees. Flintstone chewable = just run around and fake it.
Wall work – squats and merkin face smasher things
Mosey back to Middle School buses – some more COP stops.
P1 runs loop around buses. P2 does 10 merkins, 10 lbcs, 10 squats, over and over until P1 returns. Flapjack X2. Q Tip: This works out better than assigning guys to do merkins for the whole time because people just end up laying there after they max out.
Pinball run back to covered tables in front.
Supine pullup blaster – 10, 9, 8, . . . .you get the drift
Mary
Skin:
Will keep this one short – Saturday is for the family, you know.
Good to Q again at the Outland. It’s a huge site with a million options. There are 4 schools on the property, with 2 elementary schools back to back on the same spot. The only thing more poorly planned than this workout is the Indian Trail housing infrastructure.
The Late Show is my boy. He gets my jokes and I like his beard. He eats nasty snacks though.
Madison is training for a 1/2 Ironman in June. Putting in some serious work. I just bought the watch.
EE had on the grandma windsuit again, which I think he changed into after a pre-run, and then changed into jeans and normal clothes immediately after the workout. He must do his own laundry.
I think Bullwinkle enjoyed all of the running between stops. He kept telling me how much he loved it in his special way.
Lots of ammo for the FNG naming. Nick gave some options for TV shows, Nickelodeon, etc . . . Caballero had some skater references that I don’t think were fully flushed out. Then his vocation as a soda machine vendor came out and the pax went with Dr. Thunder. This won out over Dr. Perky, Mr. Pibb, Shasta, Surge, and all of the other gross generic sodas people could come up with. I love how we immediately gravitate towards the nastiest and most embarrassing version of whatever someone is remotely linked to during the naming sessions.
Announcements: See SlackTwitter
Until we meet again,
– HH
Ground Control to Major Tom
13 Goats ignored the threat of rain to endure another installment of F3 Mountain Goat with one shared goal in mind… get stronger! The workout was simple:
- Warm-up to Gullah Gulch and back; dynamic stretching on Strawberry
- 400m at I+pace, then recover back 400m… rinse and repeat
- Cool-down; stretching… DONE!
As always, an excellent job by everyone! We completed between 4.5-5.5 miles depending on your pace.
Moleskin
I hope everyone knows how much of an encouragement you are to me every week. You guys come out and give it 100%, even when you might not really want to, or when weather/temps are not ideal. It’s an honor to spend Friday mornings with you fellas!
Great to have Icicle back out for the first time after some injury recovery! Excellent job out there… take it slowly… we want you out there for the long haul!
Also great to have Ickey Shuffle join us. He has been out before, but it’s been a while. Always great to have you there… I know Ickey is training for the Smoky Mountain Relay… if you’re interested, talk to him… I think they have some spots!
Purell ran effortlessly as usual, and Joker was close behind. Strong, boys!
T-Claps to Fleetwood and Benny… you guys were not far behind Purell and Joker.
Sensei is quickly getting his legs back after a few weeks of eating pizza and watching chick flicks. Tweetsie, Nomad and Insomniac were hanging strong with Sensei and YHC… Great job, boys!
Continual T-Claps to Gullah and Lois… you guys always give it 100%… STRONG!!
This week, Joker, aka Jack Reacher, aka Major Tom, was inspired by YHC’s running pants. I’m sure part of it is respect, part of it is genuine concern, and part of it is wishing he had his own … Whatever the motivation… while I’m flattered, I must insist on “eyes up here”… these honey buns are for M. Slim Fast. Anyone interested in metro-running fashions, especially cold-weather, can see me after Mountain Goat for tips.
No announcements… Lois took us out in prayer.
You guys are awesome! See you next week.
Sand bags a parking deck and a plan.
This morning I truly didn’t know what to expect in terms of attendance, there were some strong Qs all over south Charlotte, leaders who I respect and when they Q I try not to miss them because they can put together some epic beat downs. At the same time I felt pressure to put together something special for whoever showed up so they didn’t regret their decision to post to my Q at Cerberus.
Talking about Cerberus, what a perfect location, right on the boundaries of 3 of the best regions of F3 land, a place where Area 51, SOB and UC blend together and we become one region to support each other and push through the pain to better ourselves.
We had 9 men show up this morning to try to tame the three headed dog from hell. The fight went like this:
Mosey and run a lap down and passed Whole foods to the end of the parking land, then going back toward launching spot, where each PAX picked a 50 pound sand bag, then mosey to the parking deck for COP:
SSH IC x 20
Plank Jacks IC x 20
Merkins IC x 20
Squats Civilian count x 20
The thang:
Grab sand bag and run to top of parking deck using the ramps, at the top do 5 sand bag burpees, instead of a jump at the end of the burpee bring sand bag over head instead. Then do SSH IC while waiting for the six.
Use stairs to go back down to first level with sand bag.
Grab sand bag run again to top of parking deck using the ramps, this time doing 10 thrusters with sand bag, once again bringing sand bag over head. People’s chair and did 40 jabs IC while waiting on the six.
Stairs down to first level with sand bag.
At the bottom of the steps do OYO 10 Merkins, 10 Wide Arm Merkins, 10 Diamond Merkins, 10 Staggered Right Merkins, 10 Staggered Left Merkins, grab sand bag, up to top level again this time using stairs, et the top do 5 over the bag burpees, and 5 sand bag thrusters. This time did some Mary while waiting on the six.
At this point I decided to introduce Cerberus to an exercise that I recently adopted, is kind of a Jack Webbs variation, where you hold the plank the entire time you are doing the exercise, start with 1 merkin followed by 4 shoulder taps increasing by one merkin and 4 shoulder taps each cycle until completing 10 Merkins and 40 Shoulder Taps, by the end of this chest and shoulders were on fire. Interestingly during this part of the workout some of the PAX where begging to go back to run the ramps with the sand bags, which I took as positive feedback for this exercise, so definitely a keeper.
Grab sand bag, go down the stairs to the first level for some Mary, still had about 6-7 minutes left, so decided to finish with another sprint to the top with the sand bag and as in the first round do 5 burpees at the top.
Head back down using stairs and head back to launch point for COT.
The Moleskin:
Honored to lead this group today, I was proud of every single one of the PAX, we run almost 2.5 miles with a sand bag up and down the parking deck and not a single time anyone put the sand bag down while going up or down the parking deck.
Alf had a strong lead throughout, followed closely by Transporter and Turkey Leg, YHC was somewhere there in between. Prohibition also had a strong performance pushing though, Das Boot the late arrival got to Cerberus just in time to grab a sand bag and do some work. Snowflake strong performance as always. Kirby and Cheddar stuck together and showed those sand bags who tha boss is.
Announcement
Brolympics coming February 24th, sign up, as competitor or volunteer.
Run Jen Run 5 K March 3rd at Symphony Park.
Richard Sheltra 5K-10K March 15th Pineville.
Thank you Transporter for taking us out.
Record 5th Consecutive DMZ BB Posted!
http://www.f3metro.com/2018/02/02/dmz-rides-again-shut-up-swiper/
The Thorn
14 gluttons for punishment posted at The Brave for “The Thorn” at the ‘horn.
Thang
Disclaimer: “I am not a professional, but I am a brofessional, so there’s that.”
Mosey East on Ballantyne Commons, stoping to plank for the 6 at Meadow Run Ln. North on Meadow Run, left on Thornhill Club Dr, Right on Elmstone Dr. Pick out a lifting rock at rock pile on Elmstone and leave it. Mosey to the Elmstone playground and plank up for AMRAP instructions.
“The Thorn” AMRAP:
- Run to top of Murderhorn (Elmstone & Thorncrest).
- Perform 10 burpees
- Run down Murderhorn, stopping at Summitt Tree Ct. for 10 more burpees
- Continue down Murderhorn, stopping at Stonepath Ln. for 10 more burpees
- Continue in the same direction, find your lifting rock and perform 10 rock thrusters
- Run to Elmstone playground and perform 10 pull-ups
- Repeato
Mosey back to Brazwells at 0606 (not 0707 as YHC originally requested).
Moleskin
- T-claps to these 14 men on being the first Brave PAX in AT LEAST 1 week to make it over to the Murderhorn.
- While we weren’t the first to tackle the ‘horn, YHC is pretty sure we spent the most time there in the history of F3 (~45 minutes)
- Here are the results:
- GREAT effort by all this AM. YHC could see us doing this again someday to mark our progress.
- Interesting to see how wildly the Strava elevation climb numbers differ from reality. Looks like Thin Mint, Haggis and Bunker and Wingman have the best watches.
- If any corrections are needed, let me know
- Q schedule is open as of mid-March. Reach out if you want in on this. 2 rules: make it hard and cover at least 4 miles. We checked both boxes today.
- Thanks for the opportunity to inflict pain. Mario, you’re up next.
Announcements
- Frehleys Comet 54th birthday Q tomorrow @ Stonehenge
- Sign up for BROlympics 2.bro – Feb 24 @ Weddington HS
- RunJenRen 5k – March 3rd @ Symphony Park. Reach out to Frasier if you want to help push a SFN chariot.
- F3 Dads – CLT Checkers night – March 17th – see Frasier for details
- F3 Dads – Campout – Apr 20-22 @ Cane Creek Park – see Frasier for details
- Smoky Mountain Relay team is forming. Race is April 20-21. Reach out to Cheddar if interested.
Moist, Overzealous Weinke
13 brave PAX showed up to endure what was destined to be a very rusty Q-led workout. But when you think about it, it kind of makes sense.
Quick side note: “Country Livin'” comes from my roots, Marshville, the self proclaimed “Home of Randy Travis & country livin’.” Until recently when the sign was removed. When I think of Marshville I think of the country. I think of an old barn off a dirt road in an ag field with a rusty tractor tucked away inside. The farmer knows the tractor is rusty, but it still gets the job done at the end of the day. That’s a metaphor for me on Q this morning, so thanks for bearing with it fellas.
Down to business:
COP
- Stragglers jog
- SSH x 15
- Good Mornings x 10
- IW x 10(very poor execution on cadence by YHC)
- Swings x 10 OYO
The Thang
- Partner up & catch me if you can. 10 wide Merkins for the tag-along.
- Hill work
- Round 1:
- Top of the hill: Carolina Dry Docks x 10
- Bottom of the hill: 200 Curls
- Round 2:
- Top of the hill: Diamond Merkins x 10
- Bottom of the hill: Clean & Press x 200(massive overestimation by YHC – in hind sight I should’ve made that 100) – Audible: In the end the duo who hit 200 first called it for us all. Thanks Espresso.
- Rounds 3 – 5 were planned. Realistically thought we’d get through 3 but had 2 more for extra credit.
- Round 1:
Mary
- American Hammer x 10
- Louganis x 30
- Skull Cruncher(new exercise) x 10
Moleskin
Thanks to everyone for allowing me to Q as well as bearing with my miscalculations. I will say, my goal was to make everyone miserable(especially Glass Joe) & I can confidently say #MissionAccomplished Next time I’m asked to Q y’all will have the opportunity to find out what the other 3 mystery rounds of hill work I had planned were. Hopefully the tractor won’t be as rusty next go round. Shake n Bake, thanks for partnering up & pushing me this morning. Look forward to seeing you post again soon. Gypsy be sure to tell my mom I did a great job so she can remain proud of her baby boy.
Announcements
- CPR training is coming up on 2.17.18. $35/person
- Description: https://f3southcharlotte.com/2018/01/26/cpr-training-pre-blast/
- Sign up: https://docs.google.com/spreadsheets/d/1y25j_EZo_VeuzZOIsCw-wGJuw4PUu5lKvJqjgjclBOA/edit#gid=0
- V-day Convergence at Bain Elementary School
- F3 brother from MECA is in need of some help moving tomorrow morning starting at 10:00am. He suffered a major leg fracture & is in need of our assistance. Address is 10064 Paisley Drive(Highland Creek) – Only going 7 miles down the road to 3377 Linetender Drive. Any & all help is appreciated, even 30 minutes worth. Bagels, juice & coffee will be on site in the AM with the possibility of a few cold ones in the PM.
Knee Slapper
Pre-workout tweet advertised todays Centurion workout as a tough one. Fun Friday in Area 51/SOB/UCo offers several solid options. If you are the Q, you gotta step up your game and give the PAX a beating. Nobody wakes up this early to get out and lolligag about for 45 minutes. Hard work drives men from the fartsack. We circled up right where we stood for a quick and thorough disclaimer and warm up.
COP
IW x 10 IC
Mountain Climber x 10 IC
Merkin x 10 IC
Fast mosey through campus out the 51 entrance. North on 51 to shopping center at 51/Carmel.
Chair Plank to regroup and instruct PAX on set.
Triple Nickel
Start in middle of center. AYG up stairs on north end to middle of level 2. 5 Hand-Release Burpees. AYG down stairs and back to launch. 5 Knee-Slap Jump Squats. 5 total repetitions. Note the three bold 5’s, Marconi, for the Triple Nickel.
Mary at finish to regroup the PAX. Various exercises.
Mosey out of center and south on 51 back into campus. Stop at outdoor dining area with picnic tables.
Bench Set
10 Step up/10 Derkin/10 Dips x 2
Tartarus Bench Ladder
Start at outdoor dining area. AYG to Tartarus and up short ramps to Level 2 Stairwell 1.
5 Hand-Release Knee Slap Burpees
Down stairs and back to outdoor dining area. Repeat Bench Set.
AYG to Tartarus up to Level 3. 5 Hand-Release Knee Slap Burpees. Back to dining area.
Repeat Bench Set. AYG up to Level 4. Hand-Release Knee Slap Burpees.
Mary
Rachel and Lorax each called an exercise. All IC: Heels to Heaven x 10/Hold/Flutter x 10/Dolly x 10/Hold/High Flutter x 10/6 inches/RLH-10 count/LLH-10 count.
Double Stair Run
Start at Level 4 Stairwell 1. Down to ground. Over to Stairwell 2 and up to level 4. Over to 1 and down. Up to level 4.
Plank series to regroup. Civilian cadence merkin set (10 each): Diamond/Wide/Regular/Diamond
Down Stairwell 1. AYG to launch lot.
COT
Moleskin
That was a great way to start the day. Strong work by all 18 PAX this morning. YHC was out last night scouting a nearby building to incorporate into workout, but determined that it was not safe in wet conditions. Turns out, not much was safe this morning. Slick out there today.
Observations-
Purple Haze appeared sometime during the Triple Nickel. He was late and ran around until he found us. Glad he did. Pro tip: You don’t need your card at PF, they will let you in if you provide your name.
Rachel slipped on the stairs and his back found several treads. He got up and continued to dominate the workout. That may hurt later.
Lorax was up front for all of it. The man is in good shape.
Brilleaux slipped on the Bench Set Step Ups. YHC audibled in Squats shortly thereafter.
Hops is oddly curious about the reason that some men pull straight into a parking spot while others back in. This was discussed in far more detail than YHC expected when it was brought up. Hops is working on completing a study to answer this question or prove/disprove his hypothesis, whatever it may be. I hear he will compensate those who volunteer with cold IPA while completing his scientific mumbo jumbo. Be on the lookout for answers men.
Weird chatter when YHC arrived. Toolbag asked if I had a good dinner. Tagalong said my gloves were nice or something to that effect. May have had to do with Champagne ordering up the AMRAP on a previous Q. Not sure, but it was kinda weird.
Respects pushed hard, as always. Marconi, Chelms, Snuka, Shoe, well done.
Shrinkwrap and Toolbag put in a solid 45
Udder posted. He took us out in prayer.
No Show kept some gas in the tank to lead the way on the Stair runs at the end.
Thanks for the invite to Q from Margo and Udder. BTW, Margo was crushing the deck work.
Colder months see men drop off from posting. Get in touch with those guys who have not been posting. Invite them out. Most of YHC’s most memorable workouts involve adverse weather conditions. It just adds another element to the #suck of a tough workout. Speaking of tough workouts, remember that each workout you lead is a gift to the PAX. They don’t want easy, so show up ready to provide a beating.
Announcements
Pray for Jennings Palmer, Bout Time’s son, during his fight against Leukemia.
NEXT WEEK at Centurion: Show up at 0500 for TRASH PICKUP around the AO.
CPR Training 02/17/2018. Madison is your Q.
The one-armed man did it
Lois posting on behalf of Dora … well, actually, because of time constraints, anything related to the workout itself is Dora. The rest of it is relying on Lois’ spotty memory.
So, the biggest thing about today’s workout — since Dora was nursing an injured shoulder, we avoided pretty much any semblance of upper-body work. Anything that could be done with only one arm, we did it that way.
- High Knees,
- Butt Kickers,
- Karaoke Left,
- Back Pedal, and
- Karaoke Right
- 15 One-armed Side-straddle Hops
- 15 One-armed Squats
- 15 One-armed Mountain Climbers
Thang:
Count off by 4s for the…
One-armed, Four-legged Starfish of Death:
- 3 Rounds,
- 4 Teams,
- 4 Exercises,
- 15 Reps in Cadence,
- Return to center between exercises for a Team High-Five,
- Plank up at end of Round.
Round 1:
- One-armed LBCs,
- One-armed Squats,
- One-armed Flutter Kicks,
- One-armed Lunges
- Mosey out, Mosey back, Plank, #GeraldoTenCount
Round 2:
- One-armed Hello Dollys,
- One-armed Star Jacks,
- One-armed Rosalitas,
- One-armed Jump Lunges
- Sprint out, Back Pedal back, (2 Team High-Fives in the center),
#HappyPaxLetsDoAnother
Round 3:
- See Round 1
- #MADTenCount
One-armed Mosey “over there” for 3 Rounds of:
- 5 Sets of One-armed Jane Fonda Step Ups
- 30-Second One-armed People’s Chair
- Plank up at the end.
One-armed Mosey back to SP #TookTheLongWay
COT
Announcements:
Ummm … yeah, I don’t really remember. Slim Fast conscripting for BRR 2018. Beware.
Moleskine:
At the beginning of the workout, you could see the wheels turning in some of our heads as Dora said there would be no upper-body work. Hey great, no upper-body wor …. wait …. so all legs and core? Oh boy. This could get interesting.
The team starfish was a great variation on a F3 standard. Some of the team high-fives were, well, let’s just all be thankful no video cameras were present. My own team, with Tweetsie and Smokey, was a fantastic combo. Arguably our least-favorite exercise was the jump lunges/Sister Mary Katherines, although Smokey showed us he knew more about “Superstar” than you might have guessed. Smokey also showed us all up by taking Geraldo’s ruck halfway through the starfish.
During the step-ups, Geraldo brought up that musical classic from the 1980s, “Opposites Attract” by Paula Abdul (with MC Skat Kat). This was fun, although it was well past lunch before the song escaped my head.
Also, in between starfish sets, Dora participated in the planking … one arming it the whole time.
Kotters to Cocktail and MAD. Also, there were 13 PAX present. There are only 12 in the list. That’s because I could only remember 12. For the love of all that’s holy in this world, someone please point out who I am missing in the comments, because it’s driving me nuts.
T-claps to Dora for an excellent lead. Fireman Ed next week. Will Benny show up, since Fireman Ed all but guarantees an appearance of his favorite exercise? #JackWebb #MarathonTrainingThough
Sensei and I appreciate each and every one of you that come out on Thursdays. I know we are biased, but, you guys make this the best workout in Area 51 week after week. You guys live out the idea of iron sharpening iron, and we’re all the better for it.
Seriously though … who am I missing on the PAX list? AAAAAAAHHHHHH!
Update: 0928 Friday morning — I have been informed that Pele was the elusive 13th PAX. Cobains for the confusion.
Doodie, Doodie, DON’T TOUCH IT!!!
34 men touched cotton at The Floater.
Thursday, February 1st 5:25 am- Stomachs are churning, people are flop sweating, we all have chills. YHC and Bottlecap arrive at the Water Tower. We exit the car and notice an armada of vehicles and see men with headlamps running our direction. SOB had a case of the pre-runs.
Clearly they weren’t aware of the WUC boys’ ability to fully purge the bowels!
Introduction: Circle Up…Big circle. 34 pax. Disclaimer filed, notification of the Burpee Train tradition (is it a tradition if its never happened before?). And that was it.
Everybody assumed the position and we began.
Warmup IC:
Mosey past Doughboy’s office. Transporter wasn’t having that. Late in the workout, he got jealous and decided to leave his ‘mark’ on the toilet there as well. #OfficeForTwo #SharedSpace #OpenConcept
Mtn Climber x 20
Peter Parker x 20
Merkins x 10
Squats x 20
Count 1/2/1/2 around the Bowl. Bottlecap took the #1’s and YHC took the #2’s. Let’s Mosey
Two Stations- The Half Wall (aka The Full Goodfella) and Station 2 “The Upper Decker”
Station 1 (The Full Goodfella)
Interval Work. #StrainAndBreathe 1 minute on/30 second recovery…because hemorrhoids suck and toilet paper is expensive.
Box Jumps 1:00
LBC :30
Derkins 1:00
Flutters :30
Left Leg Step Ups 1:00
American Hammer:30
Right Leg Step Ups 1:00
X’s:30
Irkins 1:00
Diamonds :30
Dips 1:00
Dolly :30
Station 2 (The Upper Decker)
At each ‘portico’ or deck, to the SOB’ers, do 30 exercises, and run over the rail bridge. On the top of the bridge, do 40 of the same. x2
First Exercise: Squats. 2nd exercise, Bobby Hurley’s. We flushed it once and then gave it a courtesy half-flush to end it. We then walked away. Also, Goodfella decided against cheek to seat and did half reps. Nobody was surprised.As it turns out, the #1’s couldn’t find toilet paper so instead of 40 of the exercises on top of the bridge, they waddled as if they had no toilet paper. Sorry, #2’s. we all walked away feeling dirty.
Groups mosey to Keith Jong Hill. Keith Jong Hill is named after our #respectaBALL pax Recalculating. He turned 50 here…once. We run the hill in his honor- time and again.
Oddly enough, the #2’s show up before the #1’s. This is a direct violation to nature’s design, but regardless, we MARY’d until they all made it down ‘main street’. It’s time for Keith Jong Hill. Yes, it is a hill. Yes, it is a nightmare. Here we go:
Keith Jong Hill- 300 each of Merkins and Squats
Partner up (preferably with somebody you’ve never met)
Partner 1 runs to bottom of hill towards the light (like a turd) and return. Partner 2 does merkins or squats. We need 300 of each, so you better push like you have a meeting in 5! Everybody gets to 300 of each and we jog back to the Water Tower. Great Success!
Moleskine/Mumblechatter combo (Mumblechatter here was too good not to call out):
- Chocolate Delight: Hollywood lost his keys…before we ever worked out. We likened this for him reaching under the stall for a spare square of TP
- Keyster Cakes: 4 headlamps from SOB showed up post-pre-run sooner than 4 car headlights from WUC showed up to workout
- Craic Splitters: SOB boys surprised at the actual Crack sales taking place at Mary O’Neill’s
- Brown Tears: Teller can talk. Those of us who know who Penn and Teller are cried and laughed… a LOT
- Skidmarks Scrubbers: Wingman looking to push the Floater to 7, meanwhile YHC and Cheddar had problems counting to 7
ANNOUNCEMENTS:
- Scepter presentation to Thin Mint . . . Our #Mantan
- Church on the Street: First Sunday of every month. Great opportunity to serve with M’s and 2.0’s. Please reach out to Strawberry for more details
- F3 Dads Camp in April: Check #F3Dads channel on Slack or check with Frazier for more details
- Bro-Lympics: Feb 24th at Weddington High School. Check with Tuck for more details. Also, please remember that Frack will win the Bench Press again
- Richard Sheltra Memorial 5k/10k on April 28th in Pineville