11 PAX made it out for Friday’s Fight Club for some unorthodox training. This Q decided to have a little fun with a deck of cards, making sure each PAX earned their weekend beers. 5:30am bell rang, disclaimers given and we were off and running.
1 lap around the school to get the heart rate up and we circled up for a game of suicide cards.
The Thang
1 Deck of cards – Each suite a different exercise, corresponding number for reps
1/2 Deck complete – PAX complaining, time to mosey to the white boxes for some sparring
PAX headed back to the front for the remainder of the deck of cards
Finished off with a little rope and foot training, followed by some Chippy abs
All in all, when you hear the PAX huffing and puffing you know you kicked their asses. A few highlights to note along the way:
Shout out to a new FNG Scott Morales (Pitch Perfect). He kept right up wit the group the whole time. He’s an out of towner, but talk of starting F3 up North is always good. The more guys we get the more we expand!
Appreciate everyone’s support for this Q who will continually bring some new and exciting workouts to the group each time.
Announcements:
23 men came out to Dromedary for the VQ of the legendary Johnny Utah… and some additional Q time from the not so legendary Soft Pretzel. Here’s what we did.
COT: After a lap around the parking lot, circle up. Johnny delivers the perfect disclaimer and we start warm-up. 20 SSH, 15 IW, 20 cotton pickers, 10 merkins and 20 LBCs all IC. Silent cadence at first, then actual J.
Indian Run around the school to the football practice fields. Partner up for:
Hand-off Q to SP.
Mosey to “lightpost alley.” Run the length, stopping at each post for jump squats (2,4,6,8,10 reps). Run back to the start and wait for the 6. Flutter IC until all are in… believe we got to 30. Repeat with CDDs same format. Flutter IC x 20 (lead by Boucher).
From there, time to start the march back. Stops for:
Mosey to middle of parking lot and circle up for Mary. PAX choice going round the circle which if I remember right was this: (ALL IC) Das Boot = 20 rosalitas, Boucher = 20 Freddy Mercury, Joy = 10 heels to heaven, Shop Dog = 20 American Hammer, Abacus = 20 LBC.
Finish the workout with an AYG run – half the parking lot down then the whole thing back.
Moleskin: Great job by Johnny U to step up for his first Q. Fun group as always with plenty of chatter and strong efforts. Thanks to JU for the strong takeout.
Announcements: Isabella Santos Run 9/30, Susan G Komen Run 10/7. F3 Golf 10/27 at Old Sycamore – proceeds benefit “The Leap” for F#, i.e. funds to plant workout groups in new cities.
It was one of the last humid days of summer and 19 men crashed The Maul for a non stop workout around the concrete jungle.
Warmup
SSH, Merkins, Burpees and Good Mornings
The Thang
Jacobs Ladder up the hill – Burpees and Squats
Six Rounds of Jog followed by Carolina Drydock (3 rounds) or Lunges (3 rounds)
Mosey to the hill across from the movie theater
Tackle the hill 5 times starting with a wall climb – this turned out to be a little squirrely as many of the Pax were slidding down the steep hill. Abandoned after 3 to 4 rounds
Mosey to the parking lot in front of the movie theater
Hershel Walker – situps, pushups (merkins) and sprints
3 rounds with light recovery in between of backwards jog, shuffle, and some Mary
Final push – back to the first hill for one last round of 5 burpees and a hill sprint
There was a study that I read a couple of months back that claimed that working out to music would increase your output by 10%. Not sure of whether this is true or not but yours truly brought out the tunes (including some Rage Against the Machine) and I know that I found myself pushing it a little harder when some of those tunes were blaring.
Special shout out to Marlin and Double D – Respect to both
Announcements – Big House in Pineville is having a convergence on Labor Day
16 strong pax made the right decision to post at Peak 51 today, after a solid disclaimer following mumbling from the pax we took off. Departed Matthews Elementary onto South Trade Street then took a left onto Sadie Drive heading towards First Baptist Church. While waiting for the six, mumbles we’re mentioned for burpees so YHC called for 2 burpees on your own. Once the six arrived the Back to School Session began.
COT
20 SSH
20 Imperial Walkers
10 Americans
10 LSS
Thang
After the pax partnered up, YHC explained being this was my Back to School Q that we’d include some of my favorite activities today. Mumbles of recess were mentioned however, my definition was involved lots of running. After a disclaimer was given to run to each of the 3 light posts and to the back of the church we began starting with Burpees.
Round 1
Partner 1 Runs
Partner 2 Burpees
10 count was called in between as I explained the second round would include Imperial Walker Squats.
Round 2
Partner 1 Runs
Partner 2 Imperial Walker Squats
Following a 10 count the pax moseyed on over towards the Baseball hill for our next activity. While waiting for the pax, the Q called for LBCs civilian count while waiting. After making a Q fail with losing my breath hearing some mumbles to count louder. YHC decided to have the pax do 2 burpees again on your own. When Lois Q’d back in May he tried 11’s on flat surfaces not liking hills. However YHC getting ready for BRR likes hills against Lois’s words who said I was weird for liking hills. However, after checking the wenkie I decided it be best to audible to 7’s.
Started at the bottom of the hill with 1 Jump Squat, run to the top of the hill for 6 Carolina Dry Docks. Run back, 2 Jump Squats, 5 Carolina Dry Docks. Going all the way up to 6 Jump Squats and 1 Carolina Dry Dock. After a 10 count was given we moseyed to Matthews Elementary Bus Lot. The pax asked if we were getting ready for YHC friend Jack Webb, I said nah we have a better friend thanks to Lois.
One of my favorite games back in school was Duck Duck Goose, back in May Lois introduced Peak 51 to his version of Duck Duck Goose which he called Stonehenge. YHC however called it “Satan’s Duck Duck Goose, essentially we formed 1 big circle and 1 person makes a big lap around the circle made by the pax. The rest of the circle does called exercises by the Q until it was there turn to run. Sounds simple enough, but the results were felt really quick.
Round 1: LBC’s. Sure simple at the time until the pax realized we were only halfway through the circle.
Round 2: Rosalita’s. “Benny why did you have to bring this one out of the bag” Lois.
After a 10 count by Rock Thrill, pax moseyed on over to our start point. We had enough time for a quick Mary.
15 LBCs(in cadence)
15 Rosalitas(in Español)
And done.
Announcements:
BRR in 2 weeks! Best of luck to all of the teams as they prepare aiming to stay injury free.
BRR 2018, if interested talk to Slim Fast.
Slim Fast with the strong take out.
Moleskin
All in all we covered between 1.1 and 1.3 miles depending on your pace. This being my 2nd Q since the infamous visit from Jack Webb many of the pax wondered when would Jack Webb appear. Jack Webb was in the wenkie however, after looking at the time following 7’s I felt it was best to remove Jack Webb.
T-Claps to JR Tolkien for taking the time to come out to Peak 51, while out on the Prerun this morning I was surprised not to see him when he said he’d pre run with me. Something about meeting him on the track? Turns out he started off at South Charlotte Middle finished a 5k realized he was at the wrong AO and met us during our suicide rounds. Thanks for coming out, it was great seeing you come out this way.
A lot has changed in about a year, having talked to Tweetsie a couple weeks ago at Peak and Mountain Goat it made me realize that I have been in Charlotte exactly almost a year. I can remember my first ever post back in September last year that Early Bird Eh’d me to come, I’m amazed with how much Peak 51 has grown and I have grown within close to a year of being involved in F3.
T-Claps for Sensei, Slim Fast, Tweetsie and Geraldo for joining me on the Pre Run this morning as we all prepare for the BRR in 2 weeks.
Thanks Sensei, Lois and Booyah prior to Lois becoming the new Co-site q for letting me lead. I still have a ways to go but appreciate all of F3 has done for me this past year. It’s provided me with a great support system and group of leaders who have impacted my life in about a year’s time. Peak 51 is an excellent AO and it’s always a pleasure to lead these men.
13 Men decided to deny the fartsack and take the Escalator this AM and will be better for it.
Short Disclaimer – all veteran crowd
Baby jog around the school back to the newly lined smaller football field.
COP
SSH x 20 in cadence
IW x 15 in cadence
Low Slow squat x 10 in cadence
Mtn Climbers x 15 in cadence
Slow Merkins on Q count x 10
The Thang:
The Escalator
5 merkins, 5 jump-squats, 5 heels to heaven, 5 burpees – run 75ish yards
10 merkins, 10 jump-squats, 10 heels to heaven, 10 burpees – run 75ish yards
15 merkins, 15 jump-squats, 15 heels to heaven, 15 burpees – run 75ish yards
20 merkins, 20 jump-squats, 20 heels to heaven, 20 burpees – run 75ish yards
15 merkins, 15 jump-squats, 15 heels to heaven, 15 burpees – run 75ish yards
10 merkins, 10 jump-squats, 10 heels to heaven, 10 burpees – run 75ish yards
5 merkins, 5 jump-squats, 5 heels to heaven, 5 burpees – done
While waiting for the six – different rounds of Mary
Following the Q with the headlamp – quick mosey thru the woods to Hydra’s favorite hill – Foxworth
Triple Nickel Time
5 burpees, run up the hill – 5 jump squats – run back down x 5
(YHC did call burpees at both top and bottom but pretty sure that violates Mermaid’s triple nickel by-laws so audibled to jump squats)
Quick mosey back thru the very dark woods back to the parking lot.
6 MOM
High Plank – 1 minute
Hollow Rocker position hold ~ 45 seconds
Superman ~ 45 seconds
Done.
NMM
This is YHC’s first Q in a while – so may have lacked some creativity but think everyone got their money’s worth. YHC was smoked by the end. Solid group pushing it all day today. Burpees are always the great equalizer. (when you count them correctly – right Queen???)
Solid work by everyone today – very little down time – tried to keep it moving – but tried to also stay true to old school boot camp and not all the BRR running that is pretty much everywhere these days.
Thanks, Queen and Marge for the chance to lead. It’s a privilege.
Hops – thanks for the great take out this am.
Champagne Out
Announcements:
Speed For Need: Isabella Santos Run 09/30/2017. South Charlotte PAX will be pushing 4 chairs. Register HERE
F3 Golf Classic: 4th Annual. Raise $ for LEAP expansion. Preblast next week. Start forming 4somes. Don’t have one, no worries, we will get you set up.
F3’s – 3rd F Meetings starting back up – check site (https://f3southcharlotte.com/3rd-f/)
It wasn’t quite as humid today for The Arsenal, but we still poured the sweat. Two pax (fire_hazard and general) did the pre-pre-run starting at 4:30 and a few more joined for the pre-run (5:00). For the workout, we did a full-body, sort-of random routine.
-Warm-up
A quick warm-up in the parking lot behind the buses. It was great to get some nice, fresh diesel fumes from the buses to get the day going!
-Mosey to the Playground
30 Lunges, 10 burpees, 10 pull-ups, lap around playground
25 Squats, 15 merkins, 10 pull-ups, lap around playground
20 Box-jumps, 20 dips, 10 pull-ups, lap around playground
-Head to Practice Field
15 Tire flips – sprint across field, lunge walk back to tires, lap around the field
15 Tire flips – bear crawl back to mid field, sprint to edge, crab walk back to tires, lap around the field
15 Tire flips, sprint down the length of the field and more tire flips back to the edge of the field
-Over for some last minute hills (dragon’s crack?)
10 merkins at the bottom, 10 squats at the top
10 diamond merkins at the bottom, 10 lunges at the top
We finished with an indian run around the parking lot.
Thanks to all the pax you came out for my VQ. I think it went well and I am looking forward to another!
How exciting! My first Donut Run Q…whatever that means. Actually I’m not even sure if I can take credit for that despite the fact I got stuck writing the backblast. Bushwood laid out the plan which I know took hours and hours of serious thought, but I handled COT…so who is technically the QIC for today?
Today was 16. I’d say 15 1/2 since Kirk brought his 8 year old son, but Mud Puddle gets full pax credit for tackling over 5 miles today!! That is impressive. Most 8 years olds would fold after sprinting the first 200 yds, but not this kid.
The route was the regular donut: South on Rea, left on 51, left on Providence, left on Candlewyck, left on Rea, finish back at corner of Rea/Colony.
Turkey Leg took YHC on a trip through Five Knolls. Now I know how Aunt Edna’s dog Dinky felt being tied to that car bumper. He flat wore me out.
I think Swiper got in a little extra credit today… he was running around looking sweaty before we started. Nice work… I think.
I heard Slice was appeared to be lost at the intersection of 51 and Providence, but managed to find his way home.
Beaker and Sea World went shirtless as usual and killed it.
Geraldo, Tootie, and Picasso put in another solid effort.
Welcome Fleetwood for your first post to Donut. I usually see you at the Saturday Java run… donut run seems like a logical place to go after that.
Agony showed up out of nowhere at the end.
Welcome to our FNG S.A.T.!
Mouth and a few others buzzed out early…some to see Skywalker’s testimony at Anvil. I think a couple stayed for donuts.
Bushwood was absent.
Good running this morning men!
Announcements:
No snoozing this alarm at Conviction. “R” and “M” exercises and Alphabets tested the PAX’s ability to spell during this maderate episode. Most passed. Here’s what happened…
Mosey to basketball court/parking lot
COP
SSH x 20
Imperial Walkers x 15
Hillbillies x 20
The Thang
A-L-A-R-M Round 1
(Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise)
X 20 each OYO
Sun Gods
Lunge Walk (1 rep each leg, out and back)
LBCs
Run a lap
Merkin
Plank while waiting for the Pax to finish
A-L-A-R-M Round 2
X 20 each OYO
Burpees
Jump Squats
Mountain Climbers
Ranger Merkins
Mahktar D’iayes
Shoulder stretches (arm across body) while waiting for the Pax
A-L-A-R-M Round 3
X 20 each OYO
Shoulder Taps
Bomb Jacks
Peter Parkers
Rockette Hillbillies
Merkins (Wide-armed)
Windmill while waiting for the Pax
A-L-A-R-M Round 4
Pick your poison. 25 x each of repeato round of your choice.
Mosey to the (unmowed) grass by the school
Plank Compass
From plank position, Q calls out direction such as 90 degrees right or 180 degrees left. Pax rotates accordingly, walking hand over hand to the location designated by the Q (staying in plank), with toes acting as the center of the compass (stationary), and hands and head moving around the arc of the circle. 1 Merkin at each stop.
Mosey to swings
Donkey Kicks and Dips x 10 each OYO
Mary
Alphabet – capital letters
LBCs
Alphabet – lower case letters
Dolly
Some weird Bear Crawl to your right (the other right) and do a merkin thing that YHC ad libbed. *Note to self, don’t ad lib.
Sun Gods (backwards, forward)
When given the choice of what to repeato, ALWAYS pick the easiest one. No ala carte, Playoffs. YHC was pleased to introduce one or more of the PAX to the lap track at Stallings Elm. Is that 20 x “Run a lap”? Nice to see Sling Blade back out! He wisely noted that taking a couple of months off even makes YHC’s Q tough. <Ouch> Great work men!
First of all let me preface this backblast with 2 notes:
Round 3 – The Final Chapter
Actually, the best of the 3 mornings that we have had from a weather and execution standpoint. The one week where I did not sh*t the bed and make Bounty Hunter set up the entire course as I scrambled last minute for gear or dropped a 2lb chocolate hammer and the gym next door. Complete darkness, low humidity and a breeze in the air set the stage for the Fat Boy Finale. Here are the results….drumrolllllll:
Jr. Mac Division (sub 200lbs) – Final
Grand Mac Division (+200lbs) – Final
Individual Recap:
Dark Helmet – attended all 3 of the Fat Boy editions over the summer and bettered his time each of the 3 times. Was the last competitor on the course today and edged out Bounty Hunter in a thriller. YHC asked both competitors to go again and received a total of 4 middle fingers…point taken. Congrats on the GOLD! You put in the hard work, got better each week and dropped your best time when it counted = name of the game. Display that trophy prominently in your home, I suggest the mantle in the living room above the fire place.
Bird Cage – hampered by a few injuries I believe that I overheard. 2nd go not as impressive as the first but nonetheless a strong effort and thanks for rallying the Massy crowd for the pilgrimage out to Fat Camp + the being a strong provider of camaraderie and comic relief.
Argonaut – Also bettered his time each of the 3 weeks and dropped a blazer this week just edging out the super ultra insanely competitive JRR Tolkien and robbing him of one more piece of hardware to put on his Great Wall of Greatness. Strong run sir, and thanks for providing the back-up gear + the Waterade (my doping sample).
Erector – 2nd time out was not the charm but good push and smart move saving some of your energy for the VQ at the Arsenal in the AM + double pre-run. Killer lead on the Blackhawk warm-up weeks ago, can’t wait to see what’s in store.
Sauerkraut – AKA Bat outta Hell, blazing out there this morning destroying your time from last month. I’m convinced that if you had one more month, there would be a good push for a brick outta you. Keep it up man, you’ve made tremendous progress since I initially met you at the Arsenal.
Kielbasa – AKA Ginger…just kidding, you considered opting out of the deadlift which I wouldn’t have blamed you for as a smart move when your ailing + the fact that you are a medical savant. Gutsy performance out there.
Fire Hazard – Blazer run from you as well, crushing your previous time despite a tough work/workout week already on the legs, mind and body. Once again, appreciate the gear that you provided and awesome push to earn the Silver Brick.
Bounty Hunter – Your assistance in engineering the course and providing the bulk of the gear to put this event on is much appreciated. Tough Week 2…I mean damn, downright dreadful but you got the monkey off your back and threw down a solid one this morning earning the Silver Brick and being oh so, so, so very close to knocking off the man that you hoped wouldn’t show…
Short Pole – I heard from Argonaut that this guy was easily in 1st place thru the 1st 3 phases of the course, crushing the deadlifts, sprint and throwing the sandbag around like a baby seal. The sled is a strong adversary and I also believe with a couple more of these under your belt, the top of the leaderboard would have been very interesting. Great work, thanks for coming out.
Kirby – Last on this list, but certainly not least. Bummed you were a late scratch with the soreness/injury. You also have worked incredibly hard to battle them and come back. It shows the type of man you are to stick around for the entirety and motivate the PAX and help with GEAR maintenance on the course. Heal up brother so you can get back at it. FYI Bourbon helps!
WINTER IS COMING….I leave you with that spoiler
Over & Out
-General
With the hype of the solar eclipse behind us, the Union County PAX turned their excitement to the weekly Tuesday morning beat down known as Thrive. YHC is fresh off his F3 World Tour of Raleigh, Knightdale, Atlanta, & Morehead City and was excited to share some new exercises or a new spin on some old ones. Here’s how it went down this AM.
Disclaimer.
Run to the end of the road beside the soccer fields (approx 300 yds) & circle up for COP
Mosey to stop sign & line up facing the cars. Between the 2 stop signs there are 6 trees. Run to tree #1 & perform 5 Merkins. Proceed to tree #2 & perform 10 Merkins. Proceed to tree #3…. You get the picture. Plank at the end to wait on the six. Total Merkin count = 105
Now we have to get back to where we started, so reverse the route but instead of Merkins at each tree, the called exercise is squats. 5 squats at tree #1, 10 at tree #2, etc. until you get to the other end of the road. Perform Mary until the six regroups. Total Squat count = 105
Mosey to base of the hill at the soccer field. At the bottom of the hill, perform 5 hand release burpees (Hurpees) OYO. Run to the top of the hill. On your six. 10 toe touches & back down the hill. Repeat 5 times. Perform LBC until the six finishes the set.
Madison Mosey to pic-nic shelter in the main lot. 10 step ups (20 total), 20 Derkins & 30 Dips OYO. Complete the set 5 times. Pretzel crunches (if you finished) early until everyone completes all 5 sets
Mosey to the cars & circle up for 5 MOM
That gets us to 6:15.
Announcements:
Need a 10th player in the F3UC Fantasy Football League – let Playoffs know if you are interested
Playoffs on Q for Overdrive Friday
Sign up to Q Thrive
Show up & represent F3UC at AMRAP4Autism this Saturday
Susan Komen Race for the Cure & a special Speed for Need event is Oct 7. Register & join team Heather’s Heroes here –> http://www.info-komen.org/site/TR/RacefortheCure/CLT_CharlotteAffiliate?pg=entry&fr_id=6906
Thanks to Nomad for the prayer.
Moleskin
Today’s group was a little smaller than what we’ve seen at Thrive lately, but the guys there got their money’s worth. I overheard someone mention Bullwinkle’s threat to fartsack and it was pretty unanimous that fartsacking is something he does not threaten – he either does or does not. I guess today, he went to Fight Club. The Merkin Mile was tough, but eHarmony got through it like a jack rabbit. Shenanigans were called and YHC seems to recall someone asking him if he was counting like Shepherd. A fellow PAX disagreed and just said he was doing his Merkins like Glass Joe. YHC can neither confirm nor deny either of the allegations because of O2 dep. Seems as if the entire group is holding one another accountable since there were many ‘call outs’ during the step up/derkin/dip portion. Glad to see it – you are only cheating yourself. The one thing I can confirm is that each and everyone of the PAX at Thrive this AM is getting stronger. You can visibly see the bonds of friendship strengthening, see the stamina increasing, and see guys slimming down. It’s clear that the 1st & 2nd F’s are working. Don’t forget the 3rd F. Make it a point to get out to Misty Meadows Farm and the Susan Komen race to support the causes. You will not regret it.
It is a true honor & a pleasure to lead.
Madison