14 men took on the challenge this morning… and by that I mean escaping from the thing that crawled out of Lochness and was in our path while we were running. More on that in a minute.
The Thang:
Mosey for a while and form COP: 10 windmills, 10 low slow squats, 10 mountain climbers, 10 merkins all IC.
Mosey some more – 50 high knees, 50 butt kicks, make people think its Swift for a minute.
Arrive at the pond (not Lochness, the other one). Groups of three. P1 runs the lap, P2 runs the hill, P3 does merkins. Rotate through until everyone has ran. Then round 2 = P1 runs the lap, P2 runs the hill backwards, P3 does LBCs.
Move on to the hill behind the pond and leading up to the back of the bull ring. 20 walking lunges and run to the top (~.25 mile). Mary at the top and back down. 10 six count burpees IC then run the hill again. Mary at the top.
Mosey to Lochness. Do three laps around with 3 sets of 20 exercises per lap. Lap 1 = derkins, Lap 2 = dips, Lap 3 = hip slappers.
(Sidebar: It was on lap 1 that we saw it. An actual mutant turtle. I’m not a scientist but I believe a sea turtle mated with an armadillo and this thing was its offspring. How else do you explain the size, the shape, the spikes on the shell? I wish so bad we took a picture of this thing. So bad)
Exercise Trail for a rotation of pull-ups, rock shoulder presses and merkins. Then pull-ups, rock curls and diamond merkins. This was not in the plan so you’re welcome FC and Haggis.
Take the long way home to get north of four miles and we’re done.
Announcements: Isabella Santos, F3 Golf and Christmas Party. Something else I’m forgetting… please comment someone and sorry for not having the recorder going.
20 Pax kicked off the weekend and put in some hard work around the AO this morning. Everyone showed up on time, which I should have known meant all the OCD juices were flowing, more on that. Apparently a very veteran and habit forming Centurion group, so a quick disclaimer was given and off we went.
Thang
We ran up the hill to Little Ave. and took a left out of the parking lot.
A LEFT turn.
We ran into the Swim Academy parking lot for COP.
COP
IW x 20
LSS x 20
MC x 20
Makhtar N’Diayes x 20
High Knees up the hill of the parking lot, run back
Bear Crawl up, run back
Crossover Lunge Walk up, run back
Broad Jump Burpee up, run back
Wheelbarrow 1/2 up, flapjack rest of the way
Mosey up Little Ave. to McMahan Dr. to the rock pile
Rock Set
Keeping wheelbarrow partners, partner 1 ran up McMahan Dr. to 51 taking a left into the shopping center, around the circle and back to rock pile. Partner 2 was doing various exercises until they return, then flapjack.
Round 1 – Rock deadlift
2 – Rock tricep extensions
3 – Rock curls
4 – Rock overhead press
Some plank work while we waited on the six.
Mosey to Tartarus.
Partner Parking Deck Suicides
With the same partners, PAX ran up separate sides of the parking deck to meet in the middle of level 2 and did 10 burpees. Down the stairs in the middle to the bottom and 10 hand-slap merkins. Up the separate sides of the deck to meet in the middle of level 3 and did 20 squats. Down the stairs in the middle to the bottom and 10 hand-slap merkins. Up the separate sides of the deck to meet in the middle of level 4 and did 30 LBCs. Down the stairs in the middle to the bottom and 10 hand-slap merkins.
While waiting for everyone to finish, we knocked out 30 more LBCs and some Mary
Heels to Heaven x 20
Rosalita x 20
Flutter x 20
Freddy Mercury x 20
American Hammer x 10
Mosey the long way around the football field back to launch.
Moleskin
Without the Site Qs and our Region Nantan, things could have got out of hand quickly this morning, and they almost did. That left turn out of the parking lot almost set the record for fastest mutiny/Q jack of a workout, 30 seconds in. Apparently we have never gone left before. Luckily previous site Q Chelms and the Nantan of Mumble Chatter, Hops, were there to reassure the PAX. There are now talks of a complete left turn workout around the AO, baby steps.
Strong work by all today, not much waiting around. A quarter of the PAX getting respect, but some sneaky fast old guys. Especially after hearing all the mileage they put in at BRR (Marconi with 34). The Rachel/Hops combo was too much to overcome, out front most of the morning. But again, no one was behind, always on their tails. Great to have Brushback back out, and apparently beware of the Brushback/Paper Jam 2.0 gang, the Bros, coming to a school near you.
YHC couldn’t pass up the Makhtar N’Diayes after staring at that perfect asphalt during Mountain Climbers, although 20 might have been a little agressive. I think 20 on the top of Tartarus would have sent someone to the hospital.
The Crossover lunges seemed legit to me, but were quickly downgraded to a Women’s Digest workout. We had to follow those up with some Broad Jump Burpees to get the testosterone flowing again. The Swim Academy lot is sneaky long, especially when on all fours.
Afterwards, Brilleaux reminded me of our 2:45 tee time. Probably should have incorporated more windmills, next time.
YHC took us out in prayer with some requests from the PAX. Appreciate the opportunity, F3 and the brotherhood with all.
Announcements
F3 Golf Tournament 10/27/17, proceeds to help LEAP expansion. Chelms taking up money for Centurion Hole Sponsorship.
Shoe with an aerator tomorrow if anyone interested.
Tutoring at Billingsville (Tuesdays) and AG (Thursdays). Also covering teamwork, games, mentoring, character traits, etc.
3rd F afterwards at Panera
Posted on behalf of Recalculating:
26 old and new got out of bed this morning for a Prison Yard 80’s style beat down.
Warm up – disclaimer
The Thang –
Mosey to prison Yard#1 for the Pink Floyd (wall workout)
Rinse and Repeat at Prison Yard#2
Mosey to Prison Yard#3
Jail Break to cars….
Some mumble at the warm up regarding the music selection…and the very complex sequence of exercises -10 of this 20 of that…blah bla
All in all a good group that keeps getting stronger> glad to have the chance to lead today.
Welcome FNG’s
Announcements:
Susan Komen “Race for the Cure” 5k in Uptown Charlotte
Isabella Santos 5k in Ballantyne
Doc on Q at Commitment – Saturday 6:30 Weddington HS
Editor’s note: Lois posting on behalf of Smokey. After Smokey nearly killed all of us at Skunkworks on Tuesday, I was trying to keep the Q in a good mood. Other PAX tried to sabotage this effort at every turn (ahem … Geraldo and Cocktail). Anyway, on to Smokey’s BB:
The Thang:
YHC had a bad day on Saturday as his beloved VOLS lost to Florida on a last-minute Hail Mary walk off. YHC took his aggression out on Skunkworks on Tuesday, but there was still bitterness to come out on the PAX of Peak 51 this morning. In YHC’s defense this was outed in the disclaimer, but….
20x SSH
20x IW
20x Good Morning Nashville’s
Mosey to side parking lot where suicides ensued. At every change of direction PAX performed 10 of called exercise:
Round 1: LBC’s
Round 2: Merkins
Round 3: Burpees (modified to 5)
Mosey to small track where PAX performed 7 to 1 pull up ladder.
Mosey to parking lot for round robin circuit of 10 step ups (per leg) on the wall, 15 merkins in the parking lot, and 20 dips on the picnic tables. Rinse and repeat three times.
Mosey back to the parking lot for some Mary.
Mole burrito:
Lots of running and lots of mumbling this morning. The weather was awesome, but the chatter, led by Geraldo, led to my beloved VOLS. Though I could not hear it all, it fueled me. What doesn’t kill you makes you stronger – right?! Tweetsie, also a VOLS fan, tried to console me, but to no avail! I love Bullwinkle’s perseverance. The dude never gives up. Shake ‘n’ Bake has now lost 45 lbs. doing F3 – awesome! Cocktail was instructing his 2.0 (Robin) about the importance of working on his abs for the ladies.
I have so much respect for Lois and Sensei. Thank you guys for the opportunity to lead!
Take out by YHC.
Go Vols. #VFL
Announcements:
F3 Golf is October 27.
First anniversary for Gumby is this upcoming Wednesday (9/27).
Isabella Santos 5K on 9/30. This will be a big Speed for Need event — not sure if discount code AGENDA still works, but, worth a try.
There were 9 of us. It was splendid. Little moist but still splendid. Certainly thankful for this time of year as its just not quite cold enough for Runstopper to bless us with his lulu lemon yoga pants.
We warmed up with a little this and that.
Partner up and CMIYC down to Stonewall Jackson’s cannon (shocked that is still there and that it hasn’t offended anyone yet).
Stay with partners and while Partner 1 runs loop the other does merkins and flap jack. Next exercise was jump squats. Did both cumulatively x 200.
Indian Run through the hood to some street that looked like a half pipe and did grinders for a bit.
Headed back to AO via Windyrush and completed 10 H2H at each street lamp.
Runstopper finished us off (sounds gross) with Jack Webb up to 9.
Observations
Gloss has AIDS. Full blown AIDS
Could hardly quell the Clemtech excitement from Marge and Deep Dish (who BTW was proudly wearing his orange BEARS tshirt #BringBackCutler)
I am now an Alabama Fan #RTR. Thanks Jet Fuel
MAD came out like a juvenile thoroughbred running his first Pimlico race this morning – aaaaaaand then we lost him somewhere around turn 4
Runstopper was way too excited to lead Jack Webb at the end.
Announcements
Sign up to F3Golf.com for the Golf Event on Oct 27th at 1pm. This is our regions major event to make an impact for F3 Expansion. Make it work. Beer + Golf = Awesome
Squid and I pulled up a couple minutes before launch and greeted some of the fellows. Squid was my chauffeur for the day. It has been many months since I have posted at The Maul, so it was great to be out there and see so many new faces. Disclaimer given and we were off.
Mosey around front of movie theater and circle up.
10 x SSH
10 x IW
10 x Merkins
The Thang:
Head down the Murderhorn to the rock pile at the bottom past the stop sign. Grab a lifting rock and head up to the parking lot. I had the Pax already count off 1 and 2 so there wasn’t a log jam. The 1s run down to the stop sign at the bottom of the Murderhorn and perform 20 merkins, while the 2s stayed and did 20 curls. Once done with your exercise, run to the other station and perform said exercise. Perform the loop 3 times. Flutters and plank until the Pax was done.
Since everyone knows good things come in six, not threes, we did a second round. This time, 20 tricep extensions with the rock and 20 monkey humpers at the stop sign. Mary and plank until the six is done.
Take the rock back to the pile and wait at the stop sign. Heading back up the murderhorn, run at 80% to each street light, take a 10 count, and continue on up to the top. By the time we got back to the AO time was up. We got a total of 3.5 miles in so great work guys.
Moleskin:
Thanks Cheddar and Commish for letting me lead, but I don’t remember seeing Commish. He must have been scared. Strawberry even threatened me the day before, and the slacker didn’t make it either. It was great to get back out to the AO. This was one of the first places I started and I missed it. And props to Farley. He hadn’t been out since February, and he came back out yesterday and pushed himself hard. This is why F3 was created. Marlin was pushing it hard as well so I guess he will be doing the BRR next year with Picasso. And I think Cold Cuts should sign up to so he can get some more hill work. He was crawling back up the hill to the parking lot. I am not sure of all the names, but I saw a lot of guys really working hard out there. It is great to see the men push themselves, and the rest of the Pax help push them along as well. And apparently Ickey does not think we should run 3 miles, let alone 3.5 at a boot camp. I guess he still has PTSD from the BRR. I don’t know if he will ever go back to a boot camp again. Only 75 lb kettle bells for that guy. And not sure why, but Escobar was wearing mittens out there. He must have his seasons confused from where he comes from. He looked nice and toasty though.
Announcements:
Isabella Santos run 9/30
F3 Golf 10/27
Sign up to Q The Maul
15 men gathered at the OP Campus to follow a guy who had not posted at or led a boot camp in a LONG, LONG time…..thanks to BRR training which never panned out to make me faster, younger or better looking! Dangit! I could not have been happier to make my first boot camp post by Hydra. I have a soft spot for the AO and the dudes who attend! But, I digress……
The Pax:
Marge, Queen, Gummy, Floor Slapper, Hoover, Good Hands, Semi Gloss, Cheese Curd, Jet Fuel, Plug, High Tide, Iron Horse, Tag Along, Boerewors, Hopper (Q)
Warm-Up:
Jog to opposite side of OPE. Circle up for:
The Thang:
Jog to church across the street. Partner up. Partner #1 runs “the block” around the church will partner #2 does stated exercise with rock of his choice:
Plank as we wait for the six on the above.
Jog back to OPE, but head to the back baseball fields for a 4 legged starfish:
Wall chair for some resting recovery.
Mosey to the practice football field by the playground for 10 gassers with 10-counts in between.
Moleskin:
It was fun to be back and I look forward to getting Hydra back in my normal rotation. Funny how time doesn’t change anything….Gummy still won’t do SSH, Semi-gloss’ t shirt is still too tight and Queen is still faster than a thoroughbred horse. Glad to know you can still count on certain things! Thanks for letting me host Marge and Queen!
Announcements: F3 Golf on 10/27; Sign ups still available.
Thanks for taking us out Iron Horse!
The Meathead boys came out in force for a tough old workout today at Elizabeth Lane.
THE THANG
Quick stretch, warm up, and disclaimer
10 snatches each arm
10 merkins
10 swings each arm
10 merkins
10 high pulls each arm
10 merkins
10 clean and press each arm
10 merkins
Repeat above exercises with 8,6,4 reps
50 sec killers
40 sec two handed swings – 10 sec tbags
30 sec two handed swings – 20 sec tbags
20 sec two handed swings – 30 sec tbags
10 sec two handed swings – 40 sec tbags
40 sec upright rows – 10 sec OH press
30 sec upright rows – 20 sec OH press
20 sec upright rows – 30 sec OH press
10 sec upright rows – 40 sec OH press
40 sec alt swings – 10 sec goblets
30 sec alt swings – 20 sec goblets
20 sec alt swings – 30 sec goblets
10 sec alt swings – 40 sec goblets
Partner up
Alternate KB partner burpees with double snatches up to 5.
Mary
V ups feet touch KB 8, 6, 4, 2
Louganis 2, 4, 6 , 8
COT
YE OLDE NAKED MOLESKINE
Having not swung the KB’s much the last couple of weeks YHC put down on paper what appeared to be a modest workout to get back in the fold but after 8 mins this was clearly not the case. Faultine was complaining, Blazing Saddles was cursing his new 45 KB, and Horsehead had started eyeing up the flatbed of his pick up truck for where to collapse. The fellas held on and got through the “50 second killers” as well only to be met with the burpee double snatch finisher which combines all of the exercises you hate in one swoop (except for Turkish get ups!) No Regerts killed was the only one who looked like he could do those all day long…
Good group of lads and good efforts by all. Have a great day! BD
ANNOUNCEMENTS
Sign up for F3 Golf
Our new Yoga Studio in SouthPark www.vibe5fitness.com is having a 5 day for $5 special so get your wives out there! As I mentioned they have a teen athlete class Sun Oct 1st to get your kids flexible for their sports too.
YHC pulled up and several pax were in their cars as if it was winter and 20 degrees. Eventually, they emerged from their “fartmobiles” as Horsehead calls them; 29 pax mustered (thought it was 28, but I counted 29…might have been 30?). YHC gave a barely adequate disclaimer under the watchful ears of A51 Nantan Mermaid, and 29 converged Anvil & DV pax launched a humpday assault.
The Thang & Ye Olde Moleskine:
We did several things, some of which I’ll accurately describe below. Most of the pax did most of the exercises…but some pax were their usual refusenik selves. It is always interesting to hear the talkative DV pax during the downpainment. They’ve got a lot to say, so please sound off on this backblast with ruminations and recollections of this morning’s proceedings.
Run down & around to one of the oversized lots that are used once per week for a few hours (and for aspiring drivers like YHC’s 2.0 who now has permit #stayoffthesidewalks).
COP:
Did a number of things x13 (YHC’s favorite #) IC
Slow Jump Squat, CDD, H-R Merkin, Slow Flutter, 6-count burpee, perhaps something else?
YHC then handed off to Header
We ran back to the launch lot, broke into groups of 3 and did 2 or 3 rounds of Dips, Hairburners and Down/Back runs.
Then we Indian Ran? in groups of 3 over to the rock pile. Everyone then grabbed a “running rock”, and we did alternating 15 reps of curls & tricep extension at each speed bump along the western road at Anvil. YHC grabbed probably the smallest rock because running with rocks is just dumb..no offense Header. Alf told me I was out front only because of my small rock…darn skippy!
Lorax was setting pace, as usual. Mermaid was conserving energy for his fishing trip. Rachel & Lobsta must have been injured, and the young ‘uns like LaRonda, Jock Strap, Sweeney Todd & Dollywood must have been modifying as they were not out front. #modifyonlywhennecessary
Header then handed it back to YHC to finish things up.
Tried to do some squat hold overhead press, but the Calvary preschool staff was coming through so we moseyed to a nearby lot for some Mary and core work and such. Pretty sure we did the following, finishing with Cumberland County Viaducts at Horsehead’s request.
American Hammer, Flutter, Alt. Shoulder Tap while in Plank (somebody please name this!), a bit of protractor work, and something else maybe?
AYG run back to the launch lot with lots of pax mailing it in as no one passed the old & slow Q.
Done.
Count off. Namearama. COT.
Thanks to Lorax for taking us out in prayer.
Announcements:
F3 Golf – Friday, Oct. 27th. Please sign up so we can raise money and give this thing we all value to other cities/states. And we all work plenty, take a Friday afternoon off in the fall…you’ll be glad you did.
SFN race in B-tyne on Sept. 30th – Isabella Santos 5K/10K. Sign up – awesome to see SFN in action, and Tolkien will market the $#!1 out of you if you don’t.
Grateful for all you jokers. This brotherhood is a blessing to me, and I know it is too many others.
“A friend loves at all times, and a brother is born for a time of adversity.” Proverbs 17:17