If you are reading this, you probably exhaled a sigh of relief that the title link didn’t take you to a site most likely blocked by your office computer. Actually, let’s be honest you probably clicked the link with such haste just to be dismayed to see that it indeed is just the link to a Foxhole backblast detailing the happenings of our Monday morning regimen.
Fire Marshall Bill was set to Q, even though he wasn’t aware until Sunday evening. YHC offered to split the Q and that was enough to close the deal.
Warm-Up (Fire Marshall Bill)
The Thang (Fire Marshall Bill portion)
The Thang (General portion)
Mosey back over to the PL as the rain had subsided for KB/Sprint/Merkin sets:
Finish up with COT, YHC on the takeout.
Moleskin
Less than ideal conditions today with a cool breeze, nagging rain, 530 on a Monday morning and I’m sure some pain from the weekend activities still lingering. However, with the clock striking 530 all 5 were ready to get after it with Frehley’s Comet leading the charge as we all stood around “Well, let’s do something.” Great push by all the PAX today with Wild Turkey setting the pace on the FMB strength portion of the workout. Soft Pretzel came back from a week Neverland although his fairytale continues as he prepares for a Super Bowl trip up to MN. Welcome back FMB, bringing something fresh with him on his return back to The Hole. Frehley’s Comet continues to get it done at 53, soon to be 54 – – – MORE DETAILS in the announcement portion.
Announcements
Over & Out
-General
So, YHC slept through his alarm, hauled it over to South Charlotte Middle School, and thought to himself, “Man, I’m really really late for Mountain Goat. In fact, it’s Monday. And this isn’t Mountain Goat. But there are PAX and a shovel flag, so, let’s have a workout.”
And that we did. After a barely adequate disclaimer — a minor Q fail since a FNG was in our ranks — we took off out of the parking lot and into the damp, misty gloom. After hanging a left on Strawberry Lane, we stopped at the Gateway Academy for …
COP
After that, mosey to the intersection of Strawberry and 51 for our instructions.
THANG
Time to battle The Beast: 6 exercises, 6 reps at 6 stops.
YHC’s original plan was to do this on the cozy, contained confines of the SCMS track. But, since there was rain, the track was flooded (#GlobalWarming #ThanksObama?), YHC decided to take this show on the road. Literally.
So, starting at Strawberry and 51, the stops were:
Once you finish, mosey/recover to the second entrance to the aforementioned crescent and wait for the six. Reverse course for the next round, with the recovery being from Gateway to Strawberry/51. Simple? No. But, whatever.
The exercises were:
Once we were finished with that, mosey back to the SCMS parking lot. Some Mary once we got there …
Finish off with some Sevens. Start with 1 squat, run to the truck, 6 Carolina Dry Docks. Run back to the start, 2 squats, run, 5 CDDs. You know the drill.
We made progress, but started to run short on time, so, finish up and head back to the flag.
Count-o-rama …
Name-o-rama …
Name the FNG …
Fin.
-30-
ANNOUNCEMENTS
BROlympics coming up — Feb. 24 at Weddington High School. Preblast with, wait, a trailer? … man, some of y’all are professionals … right here.
Tweetsie on Q next week. Glad he wasn’t scared off by the weather this morning or anything like that.
MOLEburritoSKINE
First off — welcome to our FNG, Chris, an environmental consultant. Despite a last name that would suggest Irish ancestry, he’s actually more Norwegian and German, so, therefore … Leprechaun. We thought about naming him after an endangered specie, but, we couldn’t really think of a good one.
In all seriousness, welcome Leprechaun. We promise, it gets better from here (kinda sorta).
Things started off with a bang as Goonie gave me crap about my apparently poor SSH form. At least I was able to turn and pivot and all of that.
Admittedly, I was a little hesitant about running The Beast on the road. As a wily veteran of Mountain Goat, I’m used to dodging a few cars, but that’s easier when straight-up running, versus knocking out LBCs and hearing “CAR UP!”.
I advised the PAX to bring headlamps for safety. Then, while I was giving instruction, Fireman Ed pointed out that many of the PAX, myself included, were standing in the middle of Strawberry in a blind spot. #SafetyFirst
We did have to be wary of a few cars, but, I like to think we made the most of it and kept everyone safe. Plus, we got a little more distance versus the track (I clocked in at 2.56 miles), not to mention the little hill climb coming back. It’s never too early to start dreading BRR training.
Goonie, as expected, got out in front and led the way. Everyone did a great job and I’m happy we were able to stay together as a group. I’m also glad the rain held off, but everyone was still able to go directly to the wet set.
I know there was definitely more mumblechatter … sound off in the comments.
Thanks to Goonie, Benny and Thunder Road for having me out. It was an honor and privilege to lead.
15 men showed up to check out the new location for the hardest South Charlotte AO…..THE BRAVE.
The Thang,
Get in teams of 2. Be honest with yourself and your partner and get someone with similar speed.
Each team grab a sand bag (ranging from 40-80 lbs) and lets mosey.
Head behind the corporate buildings across from Brazwells and run down the path stopping at each of 4 walls for 5 double merkin box jump burpees (Mermaid introduced me to this horrible exercise earlier in the week…Everyone thanks you).
Gather at the fourth wall and head to Room 101 (The parking garage hooked to the new Wells Fargo building). Head to the basement for instructions.
At each level one partner will do a sandbag exercise and the other will do 10 burpees. The burpee partner is the timer. keep doing sandbag exercises until he is done. Once complete run up to the next floor and exchange the bag. The other partner now does 10 burpees while the new sandbag man does the exercise. Repeato until you are at the top.
The sandbag exercises are as follows: Squat, Thrusters, and bent over rows.
We made it to the top and came down the stairs and did it all over again. From there we did the same exercises but down the ramps. At this point we were out of time and headed back to the launch site.
Old Moley..
I was impressed with the crew of 15 pax. There was no complaining about the sandbags and just a bit of good natured ribbing.
You never know how a workout like this will go. Will people give it there all. Will we be able to stay together…..
This group of PAX gave it there all. Everyone worked to encourage their teammate and the other teams. As I was in the six most of the I didn’t get to hear a lot of the mumble chatter. Here is what I know….
I am pretty Sure Thin Mint and Mario were out front killing it as always.
Fraiser and Haggis got in some second F and did some modification to keep some injuries from flaring up but pushed hard non the less.
Nard Dog and Flipper kept going throughout the hour with one of Flippers large sandbags. They also dogged it just enough to not leave YHC to far behind. Thanks Fellas
Mary Kay and Billy Goat must have been killing it, as I didn’t get to see them much. Great work fellas. Glad to have you at the Brave keep coming out.
I think these final pairs are correct…but correct me if I am wrong (lack of oxygen during the workout has my memory cloudy).
When I was able to catch Teddy and Tuck their form on the burpees and sandbag exercises looked to be top notch all the way through. Teddy mentioned his love for the Double Merkin Burpee box jumps and that he was hoping we would do some more as Mermaid didn’t give him enough earlier in the week.
Wingman and Turkey: both of these men were running fast and burpeeing (is that a word….It is NOW) faster.
Bunker and Wild Turkey: I feel that bunker has a head made for sandbag workouts. They slide effortless over his freshly shorn skull. Every time I saw these men they were head down and pushing it.
Tuck is now taking YHC’s place as one of the three Brave site Q’s. I would like to thank all of the men that have participated and pushed me at the Brave during my time as site Q. I have seen many men, including myself, get better from posting at the brave week after week. I appreciate being given the opportunity to lead by Madam Tassauds and Champagne.
Announcements:
The Brave now meets at Brazwells every week.
High Tide, Costanza and Mall Cop were awaiting the missing Q but decided to launch. Just as we finished the COP, Wolfman joins in the fun. We decided in absence of the Q to rotate among ourselves.
COP
15 Imperial Walker
10 Merkins
10 Mountain Climbers
Stage 1- Run along Olde Providence and then cross the street to church
Pick a rock and then partner up.
Partner 1 runs to church back side exit
Partner 2 -perform Bicep Curls then flapjack upon Partner 1 return
Round 2 – Shoulder Presses
Round 3- Tricep Extensions
Round 4- 10 Squat Thrusters
Stage 2- Run down Olde Providence to Ascent Hill
3 rounds-
10 Merkins at bottom
Run to Top of Hill
10 Squats at Top
Stage 3- Mosey toward the Football field and continue till reaching the Playground
3 rounds
Supine Pullups/Regular Pullups
10 Incline Merkins
10 Step Ups
Stage 4- Mosey to the Wall, get in the People’s chair to perform some ARM raises
Mosey to back to the launch site for some WindSprints
Let’s end it with Pax choice Mary; Slow Freddy Mercury, Flutter, Rosalita, Old School SitUps
Moleskin
It was a light crowd today though fellowship was enjoyed by all. We covered a number of topics and now even have movies to add to our watch lists. Props to High Tide for the pre-run.
It was a beautiful 28 degree morning – ideal for an old fashioned beat down. So off we go at a warm up pace along the road and then for a mini cheese weave just because.
Disclaimers given prior to COP: SSH, Hillbillies, Merkins, LSS
The Thang:
Partner up for combined KB and non-KB exercises
Round 1: P1 20 Merkins while P2 does KB Good Mornings
Flapjack (or flip flop) until each partner has done both twice
Run HB mile
Round 2: 25 Squats / KB Upright Rows – HB mile
Round 3: 30 LBCs / Squat-curl-press – HB mile
Intermission: 15 Supine Pull ups & 20 Dips (3x) then back to the show
Round 4: 20 Carolina Dry Docks / Goblet Squats
Round 5: 20 Lunges / Curls
Round 6: 30 Flutters / Tricep Press
Mary: Dollys, Rosalitas, Back Scratchers
Moleskin: Good turnout and nice work by all. Mumblechatter was strong early but gradually faded toward the end so YHC felt rewarded. Great to see Sticky Note out for his second F3 post. Coming back after the first F3 post shows guts and a bit of crazy – so a great fit! Good to see Jabber back for 2nd week in a row and congrats to Bonhoffer on firsts for pre-run and gear workout. Thanks to HB for taking us out.
Gypsy provided info below on UNCC game and also has an opportunity for anyone up for a quick trip to the Big Easy for what sounded like a wild convergence. See Gypsy for more details.
new-halton-scoreboard-rendering-400px.jpg and commented: COME JOIN US FOR F3 NIGHT FEBRUARY 17TH AT UNC CHARLOTTE’S HALTON ARENA
sponsored by The Mineshaft AO
Great 2nd F opportunity with your F3 brothers! Wives, girlfriends, significant others, 2.0’s, friends, friends of your 2.0’s, neighbors, potential FNG’s and really anyone else you want to invite are invited! Seats are only $6 (regularly $15). There will be an acknowledgement of F3 on the scoreboard, photo ops and potentially other perks for our group. Would love to see a large F3 contingent out for this one!
Click the Link Below for purchase tickets!
https://www.fevo.com/edp/Charlotte-49ers-vs-UTSA–F3-Night-SYTt5vTX
email: f3mineshaft@gmail.com with questions or visit the F3Mineshaft Slack Channel
12 men for today’s version of Rock Zero. It was a beautiful morning and what better way to start a Saturday.
The Thang
After a concise disclaimer, short mosey over to the end of the parking lot near the baseball field rock pile. Circle up for COP. SSH x 20, Merkins x 10, Mountain Climbers x 10, Peter Parker x 10, Parker Peter x 10, Low Slow Squats x 10. All done IC. Head over to the rock pile. Find a multipurpose rock and return to the COP area. Curls x 10, Shoulder Press x 10, Tricep extension x 10, Thrusters x 10 all OYO. Leave the rock there and run down to the large rock near entrance 4. This spot would become the start/end point for a suicide of sorts. The suicide went like this. Run to your rock. Do 10 Thrusters. Return to the start and do 5 Burpees. The second stop was the playground for 10 Pull-ups, but on the way there stop at stop 1 for Thrusters on the way out and way back. 5 Burpees at the start. Stop 3 was the hot box for 10 Jump Ups. Stop at stops 1 and 2 on the way out and back. 5 Burpees at the start. The final stop was the end of the road near 51 for 5 Eight Count Bodybuilders. Stop at stops 1, 2, and 3 on the way out and back. 5 Burpees at the start. Mary while waiting for the six. Make our way back to our rocks. Carry them toward the church and line up facing back from where we came. There are 6 trees on the left. Carry your rock to the first tree. Do 5 Rockies. Leave the rock there, run back toward the church and tag the curb. Run back to your rock. Carry it to the next tree. 5 Rockies. Run to the curb and back. Repeat sequence until you get your rock to the last tree. Return the rocks to the rock pile. Head back toward launch. There were still a few minutes remaining so stop at the parking lot entrance to North Face. 10 Merkins there in the parking lot. 10 Merkins at the bottom of North Face. 10 Merkins at the top of North Face. Run back to the start going back down North Face and up. Repeat one more time. Short stroll back to the cars. Still 30 seconds left so Burpees until time is up.
Naked Moleskin
Nice work today men. Way to keep pushing. Good to see some new faces today in Coal Ash and Mr. Clean. It was Mr. Clean’s second ever post. Hope you keep coming out. The title is courtesy of Flipper. YHC will take it as a compliment. Even though not all the Rock Zero rules were followed. Thanks to Iron Horse for the take out.
19 assembled at Centurion and wondered what they would get …. (A lot of merkins)
Started with running to Amelie parking lot
COP
SSH 10 IC
IW 10 IC
Merkins 10 IC
Peter Parker 10 IC
Thang
Run to famous hill behind Behind Amelies
Bear Crawl
Partner 1 – Backward Bearcrawl up other partner forward bearcrawl. Encourage each reach up together. Go down other slope . FLapjack when tired
Partner up again on
Partner 1 runs to tree , other does exercises and flapjack
Total=200 merkins 100 curb dips
Run back to Amelie parking lot
Run in a snake route end of each section – 5,10,15…30 merkins
Mosey to benches
Partner up – Total=100 derkins and 100 jump squats
Mosey to deck
Bottom run up but 5 merkins at every turn
Wall sits – 50 arm raises
Back to base
Merkins 15 IC
Heels to heaven
Flutter
Box Cutters
Moleskin
Alright so YHC knew he had to get 250 merkins for the day and some might need this too – insane challenge – now at 40 pullups 250 merkins . I counted derkins and burpees in too.
YHC rolled in and found Van Pelt, Centurion attracts you even if you don’t stay in a 50 mile radius of Charlotte. Disclaimer given .No Site Q – Please forgive Margo’s alarm clock , needed new batteries. Chelms and few others decided to make sure we had someone taking care of the 6. The bear crawls I was hoping to do more, will need to design a little more. YHC was somehow doing all the harder sections until Scabby told me he will do the harder part. There was some good chatter here and there. All stayed together and all gave a solid effort. Big thanks to Mermaid and Runstopper for doing some Mary while YHC finished his exercises.
Toolbag was wondering if we would have the Cheddar-Shreddar today – YHC will have to save that special one for another day.
Also welcome FNG Little-Debbie, hope you had a good time.
The burpees at the deck somehow was not too much fun.
So end of the workout – COT and YHC’s phone konks off. Mermaid offers his phone, Cheddar thinks he has the best memory, bad idea! Decided to play the memory game! Luckily YHC grabbed Abacus and Marconi at 3rd F after to get most. Slack helped too.
Just a small lesson here for YHC. How am I going to remember 19 names . Well, tapped on a few pax and got it straight. Technology helped too. But realized with this collective effort solved it so quick. Think about tapping on a few pax if you need any help. All you got to do is “hey buddy…” and get closer to what you need. As I always hear F3 is much more than just fitness.
Thanks Run stopper for the takeout.
Announcements
Please keep Bout Time son in your thoughts and prayers
Any others I have missed please give in comments.
I’m sure everyone is aware of the recent loss of our brother from the MECA Region. Each time a story like Gremlin’s happens, it’s one time too many.
Would you know what to do if one of your Brothers went down during a workout? One of your children? Maybe you do, maybe you don’t, maybe you aren’t sure…. It’s time to act and attend a convergence that very well may save the life of the PAX next to you in the COP.
Announcing F3 CPR training on Saturday, February 17
Details below:
Cost is $35 per person for Adult CPR & AED certification (card included).
Time = 9A – 11A on Saturday, Feb 17
Location = Providence Road Church of Christ
4900 Providence Road,
Charlotte, NC 28226
Mark your calendars & HC today. Sign ups & payment details to follow
6 men took the DRP and emerged from the fart sack to roam the frozen tundra on hands and feet, up and down stairs and hills – all to do 4 exercises again and again and…
Mumble chatter and refusniking seemed to begin as YHC ambled off for a yog to the front of the school and back, with various dynamic warm up exercises en route, with questioning of the Q’s weinke surfacing as we moseyed to the lower lot for an extended disclaimer and a brief COP. F3 is not responsible for our health or our fitness. We are responsible. Not only should we modify exercises as needed (or as wanted) to improve our fitness and/or protect our health and avoid injury, but we are responsible for being a good F3 brother to the pax on our left and right (or way in front in YHC’s case today) and also to those who didn’t make it out in the gloom today. Happy to have a “sort-of” FNG with us today (see below). And we are also responsible for being better husbands, fathers, brothers, children, friends, workers, etc.
COP
Arm circles and a plank. Yes that was it. Arm circles IC (kind of) and plank OYO (kind of).
Main Event
#1 Play Ground Grinder
5 pull ups, 30 merkins
5 pull ups, 30 squats
5 pull ups ,30 LBCs
5 pull ups, run the stairs
5 pull ups, 20 merkins
5 pull ups, 20 squats
5 pull ups, 20 LBCs
5 pull ups, run the stairs
#2 Grandma’s Hill
11’s: Crowd Pleaser
10 merkins on bottom and 1 squat on top
9 merkins on bottom and 2 squats on top
…etc
1 merkin on bottom and 10 squats on top
#3 Field Work
10 merkins/20 squats/30 LBCs in end zone
Bear Crawl to 10 yard line
Repeato exercises
Sprint to 50 yard line
Repeato exercises
Bear Crawl to 40 yard line
Repeato exercises
Sprint to end zone
Repeato exercises
#4 Stair Work
(Double Trouble) Triple Nickel
5 merkins
Up stairs
5 merkins
Run across to far side
5 squats
Run Down Stairs
5 squats
Run across to near side
Repeat x 5
#5 Parking Lot Finale (Wind Down)
9 merkins 9 squats
8 merkins 8 squats
…etc
1 merkin 1 squat
Bonus (refusnik of #5 above led to the following)
3 MOM called by pax
WWII sit ups
Can Opener
Total Rep Count (planed) Total Rep Count (actual (minus any modifications))
Squats – 300 215
Merkins – 250 185
LBC’s – 200 200
Pull Ups – 40 40
COT
Take out: Yeti
Skinny Cold Naked Moleskin
YHC’s Q experience is arguably limited. However, the mumble chatter to pax ratio seemed disproportionately high this morning. I guess it’s more about who is there, not how many. Quality not quantity. Maybe it was my bearded disguise. Maybe it was disbelief that YHC was really the Q. Maybe it was the frozen asphalt. Whatever the reason, YHC announced, “it’s 5:30, I’m MAD, follow me” and began to mosey away from the pax and for a few moments it was as if nobody was coming. Surely YHC wasn’t running fast. That doesn’t happen. Eventually the pax caught up and most bought into the plan. However, Kirk in particular seemed to question if I had a plan, and what the next movement would be. We had a nice but brief conversation about slow playing your hand in poker. He just knew there was more to the weinke than mosey and arm circles. He soon found out.
5 pull ups seemed like a good number (reduced from a previous version of the weinke that called for 10). But those playground bars were cold. And by the end the pax were glad to be done. An offer to repeato the entire set was quickly shot down.
Groans were heard as we approached Grandma’s Hill. They rose in volume when 11’s were introduced. YHC always underestimates that hill. Kirk felt cheated that we only went to the fence and back 10 times and didn’t make it to the blue door. YHC does not want to see what is behind this blue door he kept talking about. And nobody took my suggestion to run up there at the end just to do it. Pop-Tart was heard saying, “Well that really sucked!” Followed by, “Can I borrow someone’s sweatshirt? I don’t want to get my back wet in the grass.” Just reporting the facts, most of which are true. Not only did this hill lead to a little dizziness and nausea but it was a time drain, causing YHC to cut out some promised reps at the end of the work-out. As posted on slack, money back guarantee, since we didn’t hit all 250 merkins this morning. Just get in line. Or just do them yourself if you care that much about them. Nobody from this group seemed to care too much about the final number.
The rest of the work out was pretty easy after that hill. Everyone pushed hard the entire time. Kirk and Pop Tart led the way, and still both managed to find time to complain/question the Q – “old school veterans” I guess. Chin Music and Yeti seemed to have a delightful 45 minute conversation today while simply making this work out seem routine as that ran from place to place, knocking out reps, and never complaining. Welcome Carberetor! Jake posted years ago and his original F3 name was “Nuggets”. Didn’t get into why that was chosen but it clearly didn’t stick and he didn’t return to the gloom. After a few attempts YHC was able to EH him out with the promise of a proposed name change. Lucky for him the pax were kind today. Nuggets has been laid to rest and F3 now has Carberetor amongst our fold. He pushed hard all morning with no complaints. This was a particularly hard work out for an FNG or a “kind-of FNG, as Pop-Tart called him in COT. It took me over a year of posting before I could do a pull up and they are still a bear unless I find a way to keep doing them. #JustlosemoreweightbystopeatingchickensaladsandwhiceswhileyoutypethisBB. And Grandma’s Hill is, well, you know if you’ve run it how miserable it is. He kept pushing all morning and finished strong. Keep coming back brother – it may not get easier but you’ll get stronger and faster (somehow YHC hasn’t gotten much faster…). I was grateful to have a good excuse to lead from the six today to keep up with Carberetor.
Oh, yeah. The work out was inspired by “The Murph”. Nobody wore a weight vest today but everyone pushed hard. I was getting tired of trying to fit in my merkins and pull ups for the January Challenge throughout the day, and haven’t been posting enough to get any done before sun rise, so figured I’d just put them in the weinke. Which led me to think about “The Murph”. Decided not to try it in it’s standard form. Wanted to use that hill. Threw in the LBCs as a break. You are welcome. Sorry for the runners (was that everyone who posted except YHC?) that we didn’t get more miles in. Next time YHC will bring some miles and some variety. You are welcome for no burpees and no TGUs too. In case you’ve been in a closet or an office and somehow missed it, here is a link to the actual “Murph” WOD with info on LT Michael P. Murphy. https://themurphchallenge.com/pages/the-workout.
Enjoyed it. Thanks.
Announcements
Fight For Air Climb – March 24 – The Vue (50 flight, 883 steps) – see Carbureter
http://action.lung.org/site/TR?fr_id=16413&pg=entry
Smokey Mountain Relay – April 20, 2018 – see Kirk
http://smokymountainrelay.com/
Thanks to Yeti and Header for the opportunity to lead today.
Aye!
MAD