AYG to CLT Catholic and back
23 men gathered in the gloom for a “lazy Q” per Semi Gloss – who admittedly through down about 10 merkins last week to spice up his AYG horseshoe and dead stinkin’ fish repeats.
The Thang:
Run – AYG to CLT Catholic and to the top of the parking deck and home. Get as far as you can and turn around at 28ish minutes.
Moleskine:
This was Mermaid’s brainchild and the 3rd time I have done it. Never gets easy.
Tolkien took off like he stole something. Bout Time, LaRonda, Hairball, Purell, Rachel, Lorax and YHC kept together on the way out (not so much on the way back) and Brady was right behind going through the parking deck. At about 2 miles in I remarked that someone should break from the Peloton and chase down the leader in the Yellow Jersey. Then I sort of felt a little bad for the racist undertones of the comment considering Tolkien was the leader. And he was shirtless. And well, he’s Asian. But then I googled it and according to this Wikipedia map, he’s Yellow. Then I felt better, because if you can find it on the internet a) it must be true b) It’s not racist and c) People from Greenland, Alaska, central Australia and Siberia apparently have no race.
Public Domain, Link
Anyhow, it’s hard to say what everyone did out there, but Strava shows some strong times. Gummy thinks Haze is on PED’s. Retread and Benny put in a strong run followed closely by the Callonwood neighborhood duo of Fault Line and Pop Tart (who I think made it through the whole workout without pooping)
Good to see Hairball and Rock Thrill out again. That baby takes up a ton of time Hairball, mostly when you should be sleeping. Congrats again!
Sign up for Golf
Sign up for Isabella Santos and Speed for Need
See me for CLT Marathon S4N relay race.
Thanks to Tolkien for the takeout.
-Alf
The 3 Rs
Let’s keep this one simple. Hard enough to explain things without Hoffa getting angry.
The Thang
Begin with a run around the perimeter gravel path at the park.
Oh yeah, 4 stops for Burpees x5.
COP back at the courtyard
SSH IC x35
IW IC x20
Windmills IC x10
Low, Slow Squats IC x20
Run to the other side of the park at the bridge.
Grab a rock. Make it a rock your M, significant other or at least your Mom would be proud of.
*Unexpected surprise since some of you grabbed a rock that no one would be proud of, we rotated rocks after each round*
Do Bombjacks x10
Round 1 w/ Rock: Curls x30
Run around the park stopping at the same places as the first run and Bombjacks x10 at each stop
Bobby Hurley’s x15
Round 2 w/Rock: Curls x30, Triceps x20
Run with Bobby Hurley’s x15 at each stop
Carolina Drydocks x20
Round 3 w/Rock: Curls x30, Triceps x20, Good Mornings x20
Run with Carolina Drydocks x20 at each stop
Squats x25
Round 4 w/Rock: Curls x30, Triceps x20, Good Mornings x20, Skull Crusher & Bring your knees up to meet the rock x15
Run with Squats x25 at each stop
Stop at the bottom of the hill.
Backwards run up the hill to the flagpole.
Run to the stairs back down to the courtyard
3 Rounds of Tonawandas (A rail slide with a merkin on each slide down the entire length of the rail)
COP
Rosalita IC En Espanol x25
Backscratchers IC x10
DONE!
Moleskine
– Notice my BBs get done. Unlike Hoffa’s who claims he lost his weinke or finally washed it. Which raises many more questions actually.
– Strong work by the guys. This had a little something for everyone and by the looks of how many quit during Tonawandas, a little too much for some.
– Some complaining about the discrepancy in rocks. Choose bigger rocks next time and we may not have to rotate rocks.
– Great to have Nekot posting to do what he can….which was mainly mocking us, laughing at us, and some weird hitchhiker movement exercise. Only a shake weight would have made it less inappropriate. Nevertheless, glad to have you posting again.
– Great to have FNG Wet Fly. I’ve known him through a few classes the M and YHC have taught at our church. He’s a great dude who is a fly fisherman. So, we were aiming towards Dry Fly and then Nekot chimes in that there is also Wet Fly’s and well, that will cause him to explain his name a lot more than Dry Fly so we went with it. Pretty sure that was a disappointing head shake from Shepherd over it. #groupmoralconscience
– Hoffa was his normal, lovely self
– Awesome to have Shepherd join us again. Always appreciate his support
– Green Thumb made it back out and is getting ready for the Reserves
– eHarmony looked beat down. HB should take an assist on that one.
– We also got back our Pikachu. Welcome addition to have him back.
– Starting to get some better numbers in Monroe which is great to see. Appreciate all you guys showing up and putting up with me.
– Converging with Outland next Saturday with quite a few of us out with a service project.
Glass Joe
Preblast – Donut Run goes back to its roots
Tomorrow, Donut Run will go the REVERSE Southern route:
Rea (towards Old Providence Elem.)
R. on Candlewyck
R. on Providence
R. on 51
R. on Rea
Let’s start on time for once!
0510: Slower than 8:45 pace
0515: 830-8:45 pace
0520: 8:00-8:15 pace
0525: 7:30-7:45 pace
0530: 7:00-7:15 pace
See all you Donuteers tomorrow!
BW
Glory Days!
Madison has been asking for awhile for me to make it back to my old stomping grounds and the timing finally worked out. Apparently Madison is now the Site Secretary instead of the Site Q according to the regulars since he doesn’t have to post at his own site. After getting familiar with my old grounds, disclaimer given, and off we went. Mosey around the back of the middle school and circle up in the bus parking lot.
20xSSH
20xIW
10xMerkins
Indian run down the road that leads towards the high school and someone show me where to find the rocks. Grab a lifting rock, and then mosey to the high school parking lot.
The Thang:
Run to the end of the parking row, 15 merkins, then back to your rock for 20 curls. Then turn around and run to the end of the other parking row, 15 merkins, back to rock for 20 curls. Repeat all the way down all 8 rows and then run a lap around the entire lot when done. Rinse and repeat with 15 squats, and 20 over head presses. Take rocks back to the pile
Mosey over to the front of the middle school with a stop at the hot box. Grab a table and do 40 dips, 20 derkins for a total of 3 times. Once everyone is smoked, circle up in parking lot.
C.O.M.
10 x canopener each leg
LBCs for 30 seconds
Moleskin: I really enjoy this site. I had a lot more planned, but too spread out to make it happen. Everyone pushed themselves really hard, especially at the end. We were all completely smoked and I hope everyone was sore like I was the next day. That meant it worked. I look forward to joining the crew again in the future.
Announcements:
Posey on Q at Conviction Wednesday
October Speed for Need 5K
Bagpipe The Winded Instrument
16 PAX for this week’s episode of Bagpipe.
#Disclaimer
Yes.
#Conditions
74° with an occasion spitting rain
#WarmUp
Mosey to the OC parking lot, circle up and run through the following exercises:
- SSH x 25
- Cotton Pickers w/ clap x 10
- Lay down and do imperial walkers (ok they’re mountain climbers) x 20
- Front and Back arm circles x 10
- Merkins IC x 15
#TheThang
Location #1: OC Parking Lot (same as warm-up)
Parking lot working
- FWD Bear Crawl to 1st line, BK Bear Crawl to 2nd line, FWD lunge to 3rd line, BK lunge to finish — turn around and repeat coming back to the start
- 1st one finished leads the group in American Hammer
- AGILITY & SPEED LADDER WORK – Line up on a parking line vertically (YHC didn’t follow his own instructions and got tangled up One-Niner on the same line)
- Lateral In-Out steps across line (right lead), into lateral two foot hops facing forward, finishing with lateral In-Out steps (this is a quick fire of left foot/right foot back and forth across the line), repeat same exercises coming back across the parking lot
- the goal here was quick reps and get a lot of them.
- 1st one finished leads the group in Flutter Kicks
Finish up and mosey to the 4-corner fountain
Location #2: 4-Corner Fountain
Split up into 4 even groups – i believe this worked out to be 3-4 PAX per station… we completed 3 sets of the circuit, rotating CLOCKWISE
- Station 1: Derkins x 20
- Station 2: Side Box Jumps x 5 each side
- Station 3: Incline Merkins x 20
- Station 4: Elevated Split Lunge x 5 each leg
Everyone finished at the same time and we got a few seated AB reps in to “rest”
Location #3: Snyder Lance Grassy Hill
As we mosey to the Hill, here comes the rain – ThinMint (virgin YHC Q attendee) wisely suggested that running down the grassy hill in the rain isnt a great idea. My brain couldnt audible so we stuck with it….
Burpee Triple Nickle (where a bear crawl up/down was offered as the mod) – i dont think i saw anyone doing the modification – not really sure i saw a bunch of burpees either. I was gassed, wet and regretted the Burpee call halfway through – hence the triple/quadruple nickle that was completed.
Location #3: Large Hotel Pond (Final Stop)
Grab a chair (more PAX than chairs, but i dont think anyone cared) – repeat the following for 3 sets
- overhead shoulder press with metal Chair x 10
- Keeping chair overhead – Wall step-ups x 5 each leg
Overall, we logged 1.99 miles, kept the group together and according to Carmen San Diego – we got a total body workout with a manageable running distance. Speedbag was putting in some fancy dance/boxing steps on the agility work – thanks for opting out of the 7am tee time.
Overall, this was a quiet group that simply came to get some work in, so not much material to call people out on.
Bucky and Morning After run a solid AO and have a great landscape to back them up… tons of space and possibilities are endless here. Billy Goat (now a mid-week regular) and Toolbag (working off his baby weight) are quickly disappearing – not sure what their combined weight loss is, but the progress is awesome! Long Haul can flat out move on the distance runs – only chasing Mr. Mint and 1-9er who both have a few years on him. If i didnt have a long list of excuses to not run BRR/RAGNAR/Palmetto/ETC ETC he would be my top draft pick.
#CountORama / #NameORama
36 PAX & zero FNG
- 20 SWIFT
- 16 BAGPIPE
Announcements:
- 5k/10k Isabella Santos Foundation Fun Run – $30 sign-up SEPTEMBER 30th – workout at Stonehenge, grab a bagel/coffee and walk over to run or support our F3 PAX.
- RAGNAR – we need 3 people to sign up… if Market Timer can do it, then anyone can do it (so he says) Pretty sure I heard Loogie and Patent Pending names thrown around- he also said that if we dont get 3 more people he will quit F3 — hmmm. Tootie may have committed.
- Thin Mint reminded everyone to slow down due to extra police patrolling for PGA Championship.
- 3rd F opportunity on Tuesdays – 6:30am start – Get with Bratwurst for more info.
– Tagalong
Double Trouble
Haggis posting for Doubfire
Browbeaten by Wild Turkey into a ‘Happy Brothers’ Day’ Q session, Haggis and Doubtfire started with a quick disclaimer to the assembled eight.
Warm-up consisted of a quick jog then:
50 count side-straddle hops
20 count merkins
30 count mountain climbers
20 imperial walkers
The thang:
The mile (3.3 laps of Loch Ness) challenge. Haggis determined not to allow Doubtfire (his brother or his son?) to win, passing him with twenty metres to go.
Merkin ladder which involved crawling to various parking lot lines and performing 2, then 4, then 6 etc. merkins until 20 or collapse. Fireman Ed counted at his pace, which was unfortunate for some.
Ramp runs x3: planking up then sprinting up the parking lot slope.
Reverse crawls up the three flights of steps in the Corporate Park. Frehleys Comet led the way and had obviously been practising; Wild Turkey had not been but ably followed suit.
Sit-up suicides. Multiplying sit-up reps at 5, 10, 15 and 20 metre sprints.
Haggis Moleskin:
Smaller numbers today with a lot of folks on BRR training. It was a strong group, notable for full commitment from all present.
Nard Dog crushed the mile. Billy Goat powered through every event. Samurai is used to running much further. Wild Turkey always puts in a solid all-round performance. Frehleys is an inspiration sometimes. Fireman Ed would rather to pull-ups than run, and Nard Dog likes his chest hair. Haggis and Doubtfire can’t help competing on every drill.
Thanks Wild Turkey for convincing us to co-Q. F3 continues to give so much. We are grateful.
At Skunk Works, circle breaks you
13 PAX assembled on a slightly damp, but sometimes breezy, morning for a weekly dose of metal-swinging fun at Skunk Works.
A moderately okay disclaimer was given, and off we go.
Warmup:
- Run to the rock, touch rock, return
- Grab bell, head to field
- 1 Turkish Get-up
- 20 Side Straddle Hops IC
- 20 swings OYO
- 20 Imperial Walkers IC
- 20 1-handed swings OYO (That’s 10 each arm, for those, like Horsehead, who are on #FlorenceMath)
- 20 Low, slow squats IC
Thang:
Stay in the circle. Do a set of 3 exercises. 1 runner travels on the outside of the circle while rest of PAX is doing AMRAP of 1st exercise. Next runner up, AMRAP of next exercise. Next runner, AMRAP of 3rd exercise. Rinse. Repeat.
1st set:
- 2-handed swings
- Upright rows
- Cleans (change arms as you see fit)
The “runner” was not running, but lunge-walking.
Once everyone has lunge-walked, take a lap around the track.
2nd set:
- Squats (goblet or teabag)
- Lunges (suitcase or pass-through)
- Good mornings
“Runner” was moseying with the bell outside of the circle.
Next up, line up on the sideline for some sevens.
- First set: Start with 6 curls, run to other side, 1 merkin. Then, 5/2, 4/3, until we flip it.
- Second set: Start with 6 overhead presses, 1 jump squat.
Mosey back to lot.
Mary:
20 LBCs OYO
15 Flutter press IC
15 Dolly IC
—30—
Skunkskine:
It seems that the TGU to start off with was a popular move. YHC is nursing a minor leg strain and didn’t think about that as far as his own get-up strategy, which almost led to an ultimate #Qfail 1 minute in.
The circle did lead to some mumblechatter with neighbors. Probably the best thing to come out of it was a story about Yeti being accosted by a lunch lady who thought he was a student trying to skip out on lunch.
Speaking of Yeti, he and Smokey were leading the way on the 7s.
It wasn’t noticed until we arrived, but Tweetsie and YHC came dressed alike: hi-viz A51 shirt, blue shorts. NO, it was not planned. Somehow, this mattered not to the group.
It started to drizzle ever so slightly on the second round of 7s, which was great, considering we were doing overhead presses at the time.
Good to see Horsehead and Smokey out there. Also, Yo Yo Ma was … traveling/visiting … an old veteran returning … some combo of both? Someone feel free to set the record straight there.
Smokey gave us a great takeout in the ball o’ man.
Thanks to Harley and Fletch for the opportunity to lead. It was an honor to get out with everyone and swing a bell this morning.
Sound off with comments!
Rain, but not Delay
POSTED FOR ADOBE… COPY AND PASTED
13 PAX assembled at 0530 hrs in the South Charlotte Middle School Parking lot at Base Camp despite a soggy forecast.
After the usual preamble, which included the welcome, disclaimer, and plea not to sue F3 or the Site Qs, first-time QIC Adobe led the group around the parking lot for a warm-up lap.
Fireman Ed wondered out loud how “virgin” Q Adobe had managed to get by without Q-ing until now, some two years after his first post. It was attributed to a mix of schedule conflicts and stealthiness—but his cover is now blown.
The exercises started with:
Side Straddle Hop x 25
Imperial Walkers x25
Mountain Climbers x25
Merkins X25 (in cadence, so 50 merkins)
A few of the PAX thought that x 20 merkins were enough and started to call out “Halt,” which was promptly ignored by the QIC.
Next, the group ran a half mile in the dark to Rosecliff, stopping at every speed bump to do 5 burpies.
At the entrance to Rosecliff, Pax had the “privilege” of doing a Ladder workout: burpies at the top of the hill and low slow squats at the bottom. This is when it started raining in earnest. Undeterred, Base Camp PAX pushed on.
Divided into two groups, the PAX huffed it back to the SIX doing Indian Runs. The idea is that each group stay tightly together, but the train looked more like an accordion, expanding and contracting with irregularity. Finally Deep Dish had enough of the nonsense and picked up the pace. There was some discussion about which group was the fast one and which was the slow one.
On the way back to the parking lot Tweetsy and Insomniac showed off their BRR pace.
Next, the PAX did some Balls-to-the-Wall. Insomniac gave a strong 10-count, but later complained about scratching himself on the brick—he might have taken “balls-to-the-wall” too literal. Only he knows.
Smash also gave a strong 10-count.
Some Arm Raises finished out the wall portion of the workout.
With a few minutes left, Base Camp PAX partnered up and headed down to the slick track for “Catch Me if You Can.” Partner 1 starts off running, and Partner 2 does 10 LBCs and then sprints to catch Partner 1—then switchorama.
The group only had time for once around the track, then it was moseying up to the SIX for some MARY.
MARY:
Heels to Heaven
Freddy Mercury
0615 hrs: By this time the rain was pretty steady, but was almost welcomed after the PAX pushed themselves.
Moleskin:
The Namorama revealed that it was Jello’s 1 year Anniversary. Congrats!
New to F3 was Isaac VanDyk, son of Smash (VanDyk). Multiple name options were thrown out, but the group eventually settled on “Chim Chiminey.” Welcome!
Soggy, but happy to start out the week with a post, Base Camp PAX delivered a solid workout, despite the rain.
Throwing around some Logs and Rocks at Flash
Monday’s have been pushing Max Pax capacity lately, and today it was no different with 26 Pax in attendance. It was time to break it up a bit for all the new guys. As usual, the plan was laid and music was teed up, but the plan quickly changed.
21 Mosey’d around the front of Cuthbertson Middle School, then we picked up another 5 “5:31”ers for the warm-up. Circle up in the parking lot, quick disclaimer, for some:
- SSH x 25
- IW x 20
- Plank Jacks x 25
- Merkins x 10
- Low Slow Squats x 15
At this point, the original plan was changed (to stay in the parking lot to throw some Logs around) and we mosey’d down the walkway to the alternate rock pile. Everyone grab a “Lifting Rock” (some still don’t know what that means). Circle/Oval up for:
- Bicep Curls x 20…5 Burpees OYO…then rotate one spot to your Left when finished
- Curl-to-Press x 10…5 Burpees OYO…then rotate one spot to your Left when finished
- Tricep Curls x 20…5 Burpees OYO…then rotate one spot to your Left when finished
- Overhead Press x 20…5 Burpees OYO…then rotate one spot to your Left when finished
Since we didn’t have enough Logs for the partner work, we needed ½ the Pax to keep the Lifting Rocks with them (sounded like a good plan at the time). Mosey down the walkway. 10 Merkins at each light till arriving at the Wall (aka “Transporter’s Personal Bathroom”).
Grab a wall for:
- People’s Chair…Left Leg out, Right Leg out
- Air Presses x 40
- Mike Tysons x 10
Mosey back up the walkway, doing 10 Merkins at each light. Frack complained about some Pax not carrying any rocks while he carried a boulder (pebble). Most thought he could handle it. Someone else made mention of Frack’s apparent “Pulse Merkins” he learned from Doc a while ago. He commented that his chest is so big he doesn’t need to go all the way down like them!
Grab all the rocks left behind on the walkway and head to the Parking Lot for some partner Log fun.
Grab the (7) Logs from the woods. The complaints of “spiders” and “snakes” and “wet grass” from men who consider themselves “men” were plentiful. Supplement the Logs with Lifting Rocks (too many Pax to use only Logs), choose a team of (4) for the workout. Here is how it went:
- P1 & P2 Alternating Shoulder Presses until partners return…P3 & P4 run across the lot, 10 Hand-slap Merkins, back to logs and swap
- P1 & P2 Squats until partners return… P3 & P4 run across the lot, 10 Hand-slap Merkins, back to logs and swap
- P1 & P2 Bicep Curls until partners return… P3 & P4 run across the lot, 10 Hand-slap Merkins, back to logs and swap
- P1 & P2 Log Jumps until partners return… P3 & P4 run across the lot, 10 Hand-slap Merkins, back to logs and swap
- P1 &P2 Burpee then Jump over Logs/Rocks until partners return… P3 & P4 run across the lot, 10 Hand-slap Merkins, back to logs and swap
At this time, there was a lot of groaning. My partner even complained that he was “spent” (no names mentioned, BC!). Now the rain began to fall pretty hard and the guys were starting to melt. We shut it down, returned the Logs and Rocks to their resting places, then circled up for some Mary. Thanks to Hollywood and the Pax for making it happen.
Seems like most Pax enjoyed the Log change-up. Until next time, fellas!
- Welcome FNG’s Big Ten, Atari (2.0), and Crouton (2.0…Toast’s little brother).
- Quick announcements since it was raining…Damascus plug for Susan G. Komen race, and thanks for taking us out too!
- Sanctuary Monday Night, 730pm-830pm, Brooklyn Pizza Wesley Chapel
Burning Tires and Smoking Guns
We started with:
20 side straddle hops
We moseyed over to the goal line to complete a few suicide runs:
All done! With our “wheels” burning and our “guns” smoking we moseyed back to circle up.
Announcements: “Give to Give”