At 0515 on Tuesday morning, we’ll launch to start waking the neighbors in the Ballantyne Country Club once again every 120, 60, and 30 seconds. Should get them up in arms to start posting on their Facebook page or NextDoor app. We’ll have to ask Frehley’s Comet if he sees any more chatter about a gang of guys running through the dark.
Here’s the plan:
SYITG,
Bratwurst
Pulled into the dark DMZ lot around 5:24. One-Eye and Pothole still in their cars, looking like they were about to get out to get the day started. PAX started flowing in by car and on foot. Then about 5:28 tires get locked up, horns start blasting, that heart sinking sound of rims grinding against the sidewalk. Luckily no cars touched and no one was hurt (not that the guy who caused the drama stuck around to find out)
With the drama behind us 13 PAX were disclaimed and mosey down Camila to the middle school. Several comments about potentially running into Camp Gladiator. Seriously, if you know a man doing this, you need to EH him right away. If he still has the need to part with $125+ a month, I can recommend several well meaning local charities and shelters. Or the Kirk & Bushwood family college funds. I think between them they have 47 children. I don’t know. I lost count. I think the 5th kid is free at UNC, plus there are tons of available seats at UNC home football games. I think the recycling center will pay more for that ticket than stub hub. #ShotsFired.
Anyway – great to see Kirk back out after the newborn, glad all are doing well. He still started out hot and won the first lap on the track.
So back to the mosey down Camila. We did that and circled up in the well lit parking lot for some Squats, IW’s, and lunges.
Everyone grab a line in the parking lot and plank. 10 merkins, civilian count, plank walk left. 9 merkins, plank walk right. Keep repeating until 1 merkin. Shake it off and mosey over to the track. At some point here Aqua Fresh chooses the correct path and after coming in late joins the PAX. He still owes us 15 Imperial Walkers – slacker.
Hop the fence onto the track because it’s too dark to see the open gate 30 feet away. Stand around for directions. Run 400M then do 5 burpees, (Here’s where Benefactor pulls his best Chelms impression and starts to take off early, we hold him back) then run 300M and 10 burpees, 200M and 15 burpees, 100M and 20 burpees. Some plank work then mosey back to the start.
A few rounds of peoples chair, with air presses then foot raises. Mix that in with step ups/dips/derkins.
Back to the track for some mary: Freddy Mercury, Heels to Heaven, Flutter, LBC.
400M dash around the track with 20 burpee finisher. Plank for the six.
Mosey back to front parking lot and plank on a parking line. This time 5-4-3-2-1 CDD’s in cadence with a plank walk left and right in between.
Head back to launch passing the fire truck and ambulance on Camila. Nothing to see here.
Back to launch for some more mary (flutters and protractor) plus more burpees because, why not.
Moleskine:
Solid group out there hanging tight on the track sprints. Hannibal said he hadn’t done a boot camp in a while and not much since BRR. I am sure he will feel this in the morning. Bout Time and Rachel were crushing the track/burpee combos and didn’t seem to be breathing that hard.
My last Q at DMZ was 16 degrees so this was a solid upgrade and we didn’t have to run 5+ miles to keep from freezing solid. I don’t get up this far much, but it’s always a good crew and mix of Metro/A51 Pax. Solid leadership from One-Eye and looking forward to see what Aqua Fresh brings to the mix.
Sign up for Isabella Santos race this weekend
Sign up for F3Golf.com on October 27.
Thanks to Semi for the solid take off as we prepared to embark from the lot.
-Alf
YHC threw the invite out to Fallout to Q on this crisp September morning but was shot down due to family visiting town. Totally understood, so YHC put together some ideas…over a few Friday Night brews. 3 took part in the pre-trail run and despite some near falls and twisted ankles we were all participators in the main event. 6 gathered in the parking lot….make that 7 as Fallout rolls in pulling the reverse “Flint-Commit”. YHC gave him the opportunity to take over the reigns but after suggesting 60min of running, reigns rescinded for fear of mutiny on behalf of the other 6 PAX. Quick disclaimer given and off we went:
Warm-Up
The Thang (Partner Theme)
Moleskin
Awesome morning for a workout and YHC managed to make it through the trail run without gaining a new spider web sweater as the web breaker. Fallout, you fooled me but glad to have you out to the BHAWK. Bodybag won the stamina award during the merkins as YHC could only sit there and watch as he belted out what looked to be 5o merkins alternating between Diamond and Regular, STEERONG. Solid work by my partner Ringer as I believe we set the pace on the Burpee Broad Jumps trying to get them over as quickly as possible. I robbed you of the opportunity to do one more set as a lollygagged back to the line just as you were finishing up our aggregate core exercise. The guy that really through off my day was Jingles…or should I say Jingle-LESS. The day just didn’t feel right and it was announced that Jingles did not transition over his bells to the new kicks. That needs to happen so that the world can rotate properly on it’s axis again. Glad to see Mysterio back out in the gloom as he was able to help me exchange some un-pleasantries with Atlas on the way out.
Freebirds new hours at 8:00 combined with Gert as our opening act for breakfast was not ideal. Appreciate the fellowship but damn, we were all about to eat our arms off. Will re-evaluate in a couple of weeks to see if our 7:45 early arrival is still acceptable.
Over & Out
-General
As it was getting close to the 5:15 start time the 7 PAX who joined QIC for our Monday morning run and stretch, were patiently awaiting the last minute arrival of our fearless leader, Bratwurst, but he was no where to be found. So after a text message just in case he showed up, at 5:17 we were off to run the PJ loop, getting in our 5 miles but avoiding the steep hill on Ardrey Kell.
Up Rea Rd, left on Williams Pond, left onto Elm, which then becomes Parks Farm Rd, past the Morrison YMCA, left on Community House, left on Ardrey Kell and back to the start.
Grabbed our broga mats for stretching, concentrating on hamstrings and IT band.
MOLESKIN
Another educational morning at Blakecovery as we learned about lancing, spandex, and that Doc McStuffins runs at a recovery pace closer to Frasier than Paper Jam.
Thanks for all those who showed up to run much faster that I can and provide inspiration and a goal to reach. Special thanks to Das Boot who kept me company.
The Thang:
60 seconds stretch run round the track and mosey back, plank exercises x2
COT: lead by Header
Nice to be back – apologies for the construction obstacles and arse activated car alarm.
6 men arrived at Chik Fila Saturday. It seemed a lot darker than same time last week and scientist Mighty Mite noted that we have passed the Vernal Equinox, so I guess we can expect the Gloom to get gloomier on Saturdays. Without further ado…
Disclaimer given and mosey across Rea Rd.
The Thang: COP = 20 squats, 20 SSH, 15 Peter Parkers, all IC. Warm-up further with some high knees, butt kicks, and karyokes across the parking lot.
Hit the fountain for 3 sets of 5 burpee jump ups OYO and 10 dips IC. Then 5 minute run on Ardrey Kell – 2.5 minutes out, 2.5 minutes back so we all start finish in the same place and stay relatively together.
Mosey to the wacky playground for the rest of the workout. Next 3 sets: AYG pull-ups followed by 5 burpee pull-ups. In between, 20 squats, 20 flutters. Then 4 minute run on AK (2 min up, 2 min back). Back to the playground for Jack Webb. 3 minute run. Partner up for under/overs – 3X5 for each partner. 2 minute run. Partner sit-ups 3×20, elbow planks. For the last run, head back to launch so we’re not late, then merkins until time expires.
Moleskin: Great effort and a nice job by the 6 PAX pushing each other and bringing out the best in one another. A couple of the strength exercises were tough: under/overs and JW particularly painful. The running format worked well as far as people of different speeds getting in some good work but staying pretty together. Shout out to Paper Jam who continues to get faster and stronger as a runner. An honor to lead – thanks men.
Unseasonably warm temps for the weekend as we kick off fall, but familiar faces and AO classics as we launched Stonehenge to get our Saturday off to a solid start.
Head to North West Stonehenge for COP
5 burpees OYO
SSH x 20
4 burpees OYO
Imperial Walker x 15
3 burpees OYO
Squats x 15
2 burpees OYO
Peter Parker Merkin x 15
1 burpee OYO
Cross 521 and head towards Premier Deck, lunge walk 20 yds along the way
At Lodge mini hill;
Set of 11s with squats at the top and merkins at the bottom
At Premier Deck;
Series of burpees, ramps and jumps squats on each level
2 burpees, run up ramp, 10 jump squats
4 burpees, run up ramp, 8 jump squats
6 burpees, run up ramp, 6 jump squats
8 burpees, run up ramp, 4 jump squats
10 burpees, no ramp since we are on top level, 2 jump squats
Peoples chair hold, 30 shoulder presses
Level 1 parking deck:
10 merkins, bear crawl across, 10 merkins, bear crawl back
10 wide arm, crab walk across, 10 wide arm merkins, crab walk back
10 Carolina dry docks, broad jumps across, 10 dry docks, broad jump back
Helipad
Flutter, Dolly, LBC, Rosalita, American Hammer, Heels to Heaven = all x 15
Over to Aloft Hill, slalom up and down through trees after shaking off Lawn Guy
Over 521 bridge to Loch Ness field;
Team 1 runs lap, stops at wall #2 for 10 jump ups, back to field while
Team 2 does 10 derkins, 10 dips, 10 squats on repeat
Flapjack
Back to home;
10 diamond merkins, 10 regular merkins
Moleskin
Great to be back on Q at Stonehenge, its been awhile. The stars really aligned today; back in the parking deck with no security issues, original Qs Dolphin & Haggis in attendance, Seahawk returned to the place of his F3 naming and even brought guests. Felt like 2013 again. On that note, nice to have visitors Seahawk, Gandalf, Lemmings, Thrust, and Starbuck on site as they happened to be nearby at The Lodge for the weekend. Thanks for joining and hope you enjoyed the AO.
Announcements
Isabella Santos 5k next weekend at Corp Park. Tolkien will have all 4 chariots running. Stonehenge as usual, break for bagels, then 5k starts over by the bulls at 8am. Even if you aren’t running, come by to show support for F3 & Speed For Need. Great way to show the community what F3 is all about.
Komen Race for the Cure is Oct 7, if running join Heather’s Heroes to support F3’s Ice 9 and his M, a breast cancer survivor. Speed For Need in the house at that one too.
Oct 21, plans in the works for dads/kids camping nearby at Anne Springs Greenway (Lake Haigler) Follow up on #F3Dads channel on Slack. HC soon so Frasier can make reservation. Last yr, it was like $10 or $15 so its a very cost effective way to get out, have some good times with the guys, cookout, fire, etc.
Market Timer
Bullwinkle was promising pain. 6:50 – No Q. 6:55 – No Q. 7:00 – No Q. I guess what Bullwinkle didn’t promise was to post to his own Q. Oh well, we aren’t here just for my good looks so off we go.
Pre-Thang
Props to Kiefer for a solo 5 miler.
The Thang
No Bullwinkle, no problem. YHC takes over with a make it up as you go Q
Mosey around the park for a nice warmup.
COP
SSH IC x20
IW IC x20
Windmill IC x10
BW had messaged me last night asking about Don Griffin park which is near Belk Tonawanda so you know, we haven’t been there in a while so off we go. It’s a nice mosey to get there so let’s go.
Ark Loader:
R1) Home to 1st: Bear Crawl. 1st to 2nd: Lunge Walk. 2nd to 3rd: Bear Crawl. 3rd to Home: Lunge Walk
R2) Crab Walk/Lunge/Crab Walk/Lunge
R3) Duck Walk/Lunge/Duck Walk/Lunge
R4) Swan Walk/Lunge/Swan Walk/Lunge
R5) Panther Crawl/Lunge/Panther Crawl/Lunge
Enough of that. The baseball field is in a hole with a short, steep hill.
Bear crawl down the hill 3 times. Lots of core usage to steady yourself.
So, what to do next. Been a while since we’ve used Railroad Hill. Got an idea so let’s go for a decent mosey.
Lunge Walk up the entire Railroad Hill from stoplight to bridge. It’s long, it’s all uphill, it sucks.
At the top, we mosey to uptown Monroe.
At the walkway, we do a Rail Hold Indian Bear Crawl. Basically, all the guys do a rail hold while the guy at the end bear crawls to the front of the line and once at the front, he does a rail hold and the guy at the back crawls through. Do that all the way down the walk-way.
Mosey over to the large steps area. Plank with feet on the bottom steps. Shoulder Taps x10. When done, continue the plank and move your feet up to the next step. Repeato. Third Step: Repeato. Then work your way back down. Great follow after the Rail Hold Indian Bear Crawl.
Due to earlier Hoffa comments, we mosey over to the benches. Step Ups x20, Dips x20, Incline Merkins x20
Time to mosey back to Belk Tonawanda Park.
MOM
Rosalita IC x30
Backscratchers (Pikachu Style) IC x20
6 Inch Leg Holds for a minute
DONE!
COT
Prayers for Espresso’s Foot, Puerto Rico and Nekot’s family.
Thanks to Snookie for taking us out.
Moleskine
– It ended up being a decent workout given there was no pre-planning. Lots of core and legs on this one. Some stuff we haven’t done in a while so nice mix.
– We got 2.5 miles in this one which was just by chance since it wasn’t planned.
– Great work by Snookie. Dude’s a Double Respect and pushes through. Can’t wait for his for UC Q next week.
– Awesome job by Kiefer on the solo pre-run and pushing through the workout
– Hoffa was whining before the workout because he thought we hadn’t been diverse enough in exercises lately. ‘Too many reps you freaking morons’. Just doing what I can to lessen Hoffa’s anger. #didntwork
– Great to have Green Thumb back out and nice work today.
– Great thing about F3 is the show goes on even when the Q creates the 4th F – Fartsack.
Though it was unintentional, thanks for letting me lead this group of great guys.
There remains some bitterness from the #F3Overdrive Site Qs about one of my former Qs which was a little light on gear. Unless you count shoes, tables and earth as gear…..which I do. Nevertheless, there was still threats of a Qban for YHC if it happens again. Whatever. Freaking snowflakes.
Pre-Thang
Blowout, Shake-n-Bake and YHC for a pre-run. Not a great idea with my Q plan but Blowout asks so Blowout gets. And Shake-n-Bake just likes my company so that’s cool at least.
The Thang
Quick mosey around half the parking lot at least.
COP
SSH IC x25
IW IC x20
Windmill IC x10
Low, Slow Squats IC x10
Mosey to the hill
Partner up for gear DORAs.
P1 runs up the hill, 5 burpees, run back down.
P2 does gear exercises.
Flapjack….a lot
Here are the gear exercises:
R1) Cleans x100, Good Mornings x200, Swings x300
R2) Triceps x100, Lawn Mowers x200, Curls x300
Think most groups got to either the Lawn Mowers or Curls….and a lot of burpees
Mosey around the parking lot. A little longer than the first mosey and a little more painful.
MOM
Rosalita IC En Espanol x40
Backscratchers (Pikachu style which is harder) IC x20
Protactor around the circle call outs
10 degrees leg hold for a slow, painful 10 count.
DONE!
COT
Prayers for Espresso’s foot. Puerto Rico.
YHC took us out, probably poorly.
Moleskine
– Hopefully the Site Qs will let go of their bitterness. Or at least learn to be less triggered. For Lamont to be a Boomer, he was acting very Millenialish.
– The grumbling was loud. This was a grinder. No doubt about it.
– The pain lingered for this one. Even got a very loving text from Good Luck thanking me for the pain later in the day. I’m here for you Brother.
– Great to have Good Luck join us from Asheville BTW
– Nice to have Blowout join us for a Friday workout. Day off should definitely begin with F3…..said no one ever.
– The Burpees at the top were a nice touch if I may say so. Especially after the triceps. Such a great idea.
– I had threatened at the beginning to focus on form instead of speed or your reward for getting through all the rounds would be partner combine 500 burpees. From what I could see, guys took this to heart and had good form. My threat clearly worked.
– Nice work by all the guys. This was a tough one. Saw lots of sweat and got lots of ‘This sucks. Good job GJ’ during it. No need to thank me guys. I love you all enough to make you suffer.
Thanks for letting me lead!
Disclaimer was given properly since I saw some new faces, had to hold up for a minute to wait for Nemo who was struggling to find his way from his car to join the PAX, and we were on our way.
Warm Up:
Run to side of church, decided to go for parking lot since the side of the church seemed a bit cramped, but the PAX still kept the circle nice and tight.
Some SSH, Mountain Climbers, IW and slowish Squats felt like a good textbook workout.
The Thang:
We ran over to join the geese and morning fog on the field for a 4 pointed starfish.
Directions were a bit slow and not detailed enough for the PAX, so seems like there was a bit of confusion, but we pushed through:
10 Merkins in the middle, and 4 corner had 20 jump squats, 20 LBCs, 20 heels to heaven, and 5 burpees since I couldn’t think of anything and apparently that is all the PAX dream of.
Mosey to parking lot where I was finally awake enough to give more detailed directions:
Round 1: Modified parking space tracers with zig-zag line touches in ladder form, with 20, 15, 10 and 5 merkin stations at each median.
Round 2: Bear crawls / Crab walks switch for every median, LBCs in 20, 15, 10 and 5 at each median.
Round 3: Repeat round 1 now that everyone knows what we are doing.
Mosey to the wall for some people’s chair:
Arms punches, donkey kicks, arm raises, hip slappers, repeat with some short runs.
Head to Hotbox for some rounds:
Round1: 20 dips, run to far trashcan, 20 step ups, run to 2nd trashcan, 20 derkins, next trash can.
Round2: 10 of each to closer trashcans.
Heading back we stopped for some partner swap pull-ups and LBCs.
Moleskin:
Good seeing some new faces at the RockZero this morning. I think the promise of a Sausage fest convinced some of the PAX to come out. I did see at least 80% guys today, so I think we meet the urban dictionary definition, so no false advertising claims here. Also, if your Q is named after a sausage, you know what you get (Boerewors is South African sausage for those who don’t know).
Great job by everyone today, we got in 3.3 miles and we didn’t touch any rocks! Next time I’ll consider having a coffee so I can remember workout names during the first 10 minutes of my Q.
Thanks to Flipper for taking us out.
Announcements:
RockZero is closed next week for the Isabella Santos 5K, hope to see you all there! Otherwise head over to Ascent for a workout.