Sorry for the late post, better late than never I guess. Thanks to Wingman for setting up my ability to finally post BB’s.
8 PAX smartly decided in order to enjoy more turkey day food and drink; they would need to punish themselves a little beforehand.
Warm-up:
Quick but according to one unnamed, PAX ‘best ever’ disclaimer and we were off.
Mosey to teacher’s parking lot for token warm-up:
SSH x 20 IC, IW x 20 IC, LSS x 15 IC, Mountain climbers x 20 IC, Various planks, Burpees x 5.
The Thang:
Mosey to Davie Park, stopping at each light for 11 variations of the Merkin x10 reps:
Descend to the bottom of the hill at the entrance. Mosey to the top, perform 7 burpees, back down for Dolly x30. Repeat with Flutter x30 and American Hammers x30.
Mosey towards the playground and select a lifting rock:
Squat and press x 20 – mosey to entrance gate and to back playground for Pullups x10
Bent over rows x20 – mosey to entrance gate and to back playground for Dips x 25
Lunges 10x per leg – mosey to entrance gate and to back playground for Step up 10x per leg.
Mosey back to the entrance and do one final round of 7 burpees at the top.
Mosey back to camp, 7 jump squats at every other light, with 10 merkin variations in between (much to the PAX chagrin).
Upon arrival at SCMS parking lot, basketball hoop suicides with backwards running to the start line x2.
90 seconds of protractor until 6:15.
Moleskin:
Solid crew out this morning, assuming most of the motivation this morning was to offset Thursday’s activities, or lack thereof. On our field trip to Davie Park, we didn’t realize how illuminated the road was… lots of merkins in short order. Header made the hill/burpee combo look easy. Chin Music led the charge on the push-ups. Dollywood didn’t even break a sweat, will challenge you more next time! Cheese Curd was able to point out the many flaws in the Q while cruising through everything (yes, the 2nd round of suicides was filler – your fault for finishing everything so fast). Geraldo got out of rucking form and dominated bootcamp. Good to have Enron in A51, was posting more recently in UnionCo and came out and got after it. Hope to see you in more A51 workouts soon! Jet Fuel is captain consistency, always getting it done from start to finish.
YHC is incredibly thankful to be asked to lead by Dollywood and Smokey, and an even more thankful that you all followed.
Thanks to Header for the takeout.
Announcements:
A51 Holiday party – https://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/
Joe Davis run – https://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/
8 PAX conceded to the pre-blast warning of logging 0.0 miles and instead wailed on their pecs and soccer arms.
Warm-up:
Brief disclaimer, focusing more on a warning of the music about to be enjoyed for the next 45 mins.
SSH x 20 IC, IW x 20 IC, 2 Handed swings x20, 3 x Halo each direction, prying squats, Burpees x 5.
The Thang:
Round 1
20 2H swings, 20 merkins
20 Left handed swings, 15 merkins
20 right handed swings, 10 merkins
20 alternating swings, 5 merkins
20 2H swings
Round 2
10 x Suitcase deadlifts on L, 10 x Suitcase deadlifts on R
10 x Sprinter stance one arm swings on L, 10 x Sprinter stance on arm swings on the R
10 x Snatch
Repeat 3x
Round 3
10 x clean and press on L, 10 x clean and press on R
10 x side lunges on L, 10 x side lunges on R
10 x Upright rows
Repeat 3x with 8x cleans, 6x clean, all other reps 10x
Round 4
Swing, catch, squat and press x 10
10 x Curls
10 x Good mornings
Repeat 3x
Finisher
25 swings/25 merkins
Moleskin:
Solid crew out this morning getting after it, and I am definitely getting more and more sore as I write this. Focus of this workout was to swing/lift a lot of weight with no real breaks, no Mary, and no miles logged. Having the gangster rap absolutely helped everyone get through the workout. I think it’s safe to say my music selection was a first for Meathead (and quite possibly a last). YHC tried to throw a few new moves in today to keep things fresh, with the sprinter’s stance swings and the swing/catch/squat/press move. Those definitely brought the pain. Hopefully everyone got their money’s worth today.
Rachel is always crushing the workouts, running, boot-camps, bells, you name it.
High Tide put in some extra work early with a pre-run and was so kind to let YHC borrow one of his 78 other KBs.
Blazing Saddles was un-phased by the workout. More burpees for you next time to start.
Good to see Prohibition at Meathead, who unquestionably enjoyed the music.
Soul Glow was putting in some hard work this morning from start to finish.
Arena is a Meathead staple and it shows.
Voodoo couldn’t possibly swing a bigger bell, keep it up!
YHC really appreciates Voodoo and Witch Doctor asking me to lead such a stellar crew.
Thanks to Arena for the takeout.
Announcements:
A51 Holiday party – https://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/
Joe Davis run – https://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/
17 showed up today for Dark Helmet’s much anticipated and highly marketed debut Q at The Brave. At 0515 (not 0500) we launched straight to ludicrous speed and this is what followed.
From Dark Helmet:
Thanks for the invite to come out. I will be back, and I may even be willing to Q again if you’ll have me… You SOBs get it. It’s a great group of guys. At any rate, here is the BB for today. Post as you see fit…
Q AT THE BRAVE 12-01-17
Quick Mosey down Conlan Circle to front of Duckworth’s
Warm up Part 1:
-Windmills x 10
-Low slow squats x 15
-Burpees x 10
Quick Mosey down Conlan to BT Medical, then cross BT Commons and head up to the bottom level of the “legal” Parking Deck
Warm up Part 2:
-Mountain Climbers x 15
-Had more planned, but we were warm enough, so we skipped it…
The rest of this will be AMRAP with a Partner – size always matters
Round 1 –
At each level of the deck stop and do:
-10 Partner Derkins (each partner)
-10 Jump Squats
-10 Flutters (each left leg = 1)
-Down the stairs at the far end to the bottom
Round 2:
-Partner Carry up 1 level, switch – until level 4
-Run to top and do 20 merkins by the stairs, then back down to the bottom
Round 3:
-Bear Crawl one ramp, backwards run the other to the top
-10 burpees, and back down to the bottom
Round 4 –
-Find the truck with the cinderblocks
-Each Pax will do 50 curls, then run to the top with the block
-Each does 50 more curls, then leave the brick and head to the bottom down the stairs
Round 5 (rest round):
-20 LBCs each at bottom
-Run to top
-50 Overhead Press with block (each pax)
-Overhead Carry (or normal if too smoked) to bottom down the stairs
-Put the brick back in the truck
REPEATO until 0610-ish
Mosey back to COT
NMM
Shockingly, Dark Helmet (the king of gab) provided no mumblechatter (moleskin) so YHC will leave a few thoughts. Any more definitely welcome in the comments.
First, a big thank you to DH for coming northbound to lead (and to Jedi for coming with him). It’s not a short trip for these guys and it’s always a little intimidating leaving familiar turf to lead a bunch of dudes you don’t see that often. Really appreciate your leadership. AMRAP is always welcome at The Brave, and cinderblocks are terrible so nicely done. We may have come in a little shy of the unofficial 4 mile minimum, but we got closer than the time Flipper made us do that thing that time so I would call it a win. Plus, it’s got to be a rule somewhere that partner carry miles count double.
Pretty sure that Mario, Doc, Squid and Tuck were the only ones who got the chance to do any “REPEATO.” Frasier would have been up there, but he was kind enough to hang back with an injured YHC (his other option was to partner carry Dark Helmet so not sure if it was kindness or survival instinct). Cobbler continues to pick the toughest workouts and is improving every day — impressive stuff. Also, Frehley’s and Fireman Ed’s Clemson bro-ness is borderline nauseating.
That’s all I got for a Friday.
Announcements
On the first day of December, 14 Pax made the trek to South Charlotte Middle School for their weekly dose of Mountain Goat.
Warm up:
Two laps around the school parking lot followed by dynamic stretching (toes, heels, butt kickers, and high knees).
Thang:
Pax were instructed to head out of the parking lot, turn left on Strawberry, turn left on 51, turn right on Rea, run to Colony, then turn around and run back to the intersection of Rea and 51. Repeat the Rea-Colony-back to Rea portion and meet at Rea & 51 at 05:55. Return to SCMS for COT.
Moleskine:
YHC saw a tweet earlier this week stating that registration for BRR 2018 opens Monday, December 4th. That started YHC thinking about hills, and initially YHC thought of making today’s Weinke a series of hill repeats. But it being the holiday season and YHC being a Pax of good cheer, that idea was shelved for another day. Instead, we ran about five miles at a sensible pace, covering ground both flat and hilly. Slim Fast made an early departure, hopefully arriving home before his 2.0s had a chance to break out the kegs and M/D 20/20. Lois will be submitting a letter to the City of Charlotte regarding their leaf clean-up maintenance schedule after twisting an ankle. Hopefully the ankle is not feeling too bad. Joker led the front of the packers in some boot camp exercises rarely seen at MG while waiting for the rest of us. Some may call this an attempted Q-jack, YHC calls it stepping up. #Leadership. We were grateful and humble recipients of at least two drive-by honks. Our form must have been especially strong this morning.
Announcements:
Area 51 Christmas party is Friday, December 8 at Seaboard in Matthews. If you haven’t signed up, do so ASAP and make life easier for those organizing this event. Area 51 Christmas Party 2017!
SOB Holiday party is Saturday, December 16 at Red Barn Events in Waxhaw. 2017 SOB Holiday Party Pre-blast
2018 Joe Davis Run for Recovery is Saturday, January 6 at Walter Elisha Park in Fort Mill. 2018 Joe Davis Run for Recovery
As my title alludes, we had a mix of participants in this morning’s addition of the The Arsenal. We had a strong showing for the hilly pre-run: 6 PAX. Sauerkraut and Sherlock left us after the pre-run and Cobbler joined us for the main event at 0530. However, after the mosey over to the high school parking lot, he had to depart for what we thought would be a momentary visit to the QT restroom. He returned about 25 minutes later stating that he wasn’t feeling well. Apparently when someone who generally is heavy on the workout deuces count says “someone should not have to crap that much”, it’s pretty serious. Hope you feel better Cobbler! Here’s the workout.
Warm up mosey over to the High School parking lot.
High School Parking Lot – exercise then run to the end of the parking lot
30 Merkins
15 Mountain Climbers each leg
20 Lunges each leg
30 Diamond Merkins
15 Burpees
30 Squats
10 – 4×4’s – burpee with 4 merkins and 4 mountain climber each leg while in the plank portion of the burpee
10 – Broad Jumps
Mosey to the practice field
HILLS
Up the hill and 10 derkins at the top
Back down the hill and 10 burpees at the bottom
repeated 3 times and then decrease reps to 8 and then 6 for the final 2 rounds
Mosey to the Playground
Aiken Legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward)
10 Pull-ups
15 Dips
1 Lap
Repeat once
Mosey back to COT with a little mary before.
Thanks to all the PAX who were there to work hard this morning. I hope I successful in my claim for a challenging routine this morning.
#Disclaimer
Yes: I care about your well-being but not enough to sue me
#Conditions
37° and brisk – gloves and hats were present
#WarmUp
Run in a rectangle and then form a circle for the following exercises:
… and we were off to the MurderHorn
#TheThang
Part #1: 7 (maybe 8) street lights exist down the hill towards the playground area. We did a Paula Abdul run with 10 Tagalong Burpees (10 jump squats, then 10 HR Merkins to save on the back pain) at each light moving forward and 10 Carolina Dry Docks on the reverse.
#FakeNews I stole the Paula Abdul style workout from ThinMint (who probably stole it from someone else – he blamed HeartBreaker) but have now realized the lyrics of the song are I TAKE 2 STEPS FORWARD and 2 STEPS BACK – this leads to no progress.
Google tells me: “Two steps forward one step back…” is a catchphrase reflecting on an anecdote about a frog trying to climb out of a water well; for every two steps the frog climbs, it falls back by one step, making its progress arduous. the workout was very arduous (had to google this one too)
Part #2: 2 sets with a partner for the following: 10 assisted pull-ups / 10 handslap merkins / 20 dips / 20 derkins
Waiting for the six – Abs with the pet Dr.
Part #3
Back down mudderhorn, 10 jump squats and 10 HR Merkins (modify to 10 Dry Docks if needed) stopping at every light to the top
Final exercises: 10 yard forward bear crawl to a 25 yard sprint, into a 25 yard backward run, ending the loop with a 10 yard backward bear crawl – rinse and repeat x3 sets. 10 modified burpees OYO to kill the last minute.
However many steps Forward or Backward it is we ended up with the following stats for the workout:
170 Squats / 210 Merkins & Derkins / 50 Dry Docks / 20 Pull-Ups (assisted) / 40 Dips & 2.4 Miles
#CountORama / #NameORama
21 PAX, including 4 Respects & 0 FNGs
Announcements:
– Tagalong
Actually, no it’s not. We tried to get into the Christmas spirit this morning a little bit but truth is we’re still trying to pay off Thanksgiving. Ate and drank way too much last week. Add to that a couple illnesses and this is the first time I’ve posted in almost a month. Woof.
6 veteran pax showed up at OPE this morning to shake off the Thanksgiving rust and put a down payment on Christmas binging to come.
Pax were properly disclaimed (not really) and then we headed for the parking lot on the far side of the school. Instructions were given to drop and do 5 burpees each time we saw a Christmas inflatable or Christmas lights.
Mosey to the church and find a partner and a lifting rock. Partner 1 does called lifting exercise while Partner 2 runs to Goodwill bin and back. But wait, the Goodwill bin is gone just in time for Christmas. Bah Humbug.
Enough of that. YHC gave instructions for our trip to the Foxworth Halfpipe so as not to wake up the neighbors. At the halfpipe, grab your same partner and do 5 hand slap merkins in the middle of the halfpipe, then part ways. One partner goes to top of one side and does 10 Heels to Heaven. Other partner goes to other side to do 20 LBCs. We did two rounds of this. That hill on the closest to our normal Foxworth hill is terrible.
Mosey back to OPE through the woods. It was dark. Almost lost a couple pax… probably due to my poor eyesight in the dark. Should’ve let them follow Jet Fuels highlighter yellow gloves.
Stop at the concession stand for 20 steps ups (10 each leg), 20 derkins and 20 dips.
Time is almost up so head back to the launch.
Done.
Great job by all pax today. I warned that we would do some running to shed some Thanksgiving calories. I think we accomplished that. Jet Fuel was out front most of the day on the running part. Everyone else was close behind. Good to have MAD out there with us and to have Puddin Pop back to his pre-injury form. Jet Fuel, Sleepy and Queen all crushed it like they do every week at Hydra. Great job. We ended up with 25 burpees I think. Not too bad. Obviously folks are slow to get their decorations up this early. Just like me… it’s taken me and my wife 4 days to put 4 strands of Christmas lights on our tree.
~Post on behalf of Highchair
The Pax called for a moderate so I did my best to deliver. It went something like this:
Warm Up;
Slow mosey to the other side of the school where we circled up and did the following:
25 SSH
10 Wind Mills
10 Circle Merkins
20 Low Slow Squats
15 Imperial Walkers
20 Mountain Climbers
To get the heart pumping YHC instructed the PAX to line up on the first bus parking line for parking lot suicides.
At the first line, one burpee, run to 2nd line, 2 burpees, run back to start then back to 3rd line 3 burpees, rinse and repeat until the Q had to audible which resulted in cheers from the PAX. We did however make it to line 10 (out of 12) which meant we did 55 burpees. Good Job!! That was not moderate, my bad…
The Main Thang:
PAX lined up on white line again, laying on their stomachs and since this was such a success this past Saturday I thought I would duplicate. Each member would take turns calling out an exercise to the count of 20. First on stomach, then roll over to your back for another called exercise. This kept going until all 9 PAX called an exercise 2X. The result was a variety of Merkins and Mary. Very effective.
Mosey back to the other side of the school where we bear crawled half the distance of the parking lot, then in reverse, crawl bear half way back.
Still time for some Mary so we did some Homer to Marge and WW2’s.
AMEN!
It was an honor leading this fine group of F3 Brothers. And for the Mint Hill PAX, it only took me 10 minutes to get to Stallings Elementary.
HighChair
23 PAX posted (1 went MIA as we ended) to begin the joy of the Christmas season with a stroll through the 12 Days of Christmas. I thought it went quite well? I am quite proud of Alf’s parting comment that this holiday season he is thankful for the blessing of Power Steering. Teared up a little bit when I heard that. (The weinke was a bit heavy in upper body). Here we go…..
The Thang:
The Disclaimer was issued and we took a slow mosey to the parking lot to circle up for COP lite.
COP:
That’s all – we’ll be warm soon.
We mosey past the rock pile and pickup a good size lifting rock – – and continue on to the parking lot.
All lined up and we begin the following, done in 12 Days of Christmas order (as we progress through the days you do the exercise for that day and then all the previous days):
1st Day: 50 backward run, 10 merkin, 10 LBC, 50 forward run
2nd Day: Squat jack x 2
3rd Day: Ski abs x 3 (military count)
4th Day: Manmaker merkins – 4 each side [these would prove to be quite troubling by the end]
5th Day: 8ct Burpees x 5
6th Day: Louganis with Rock x 6
7th Day: Squat with Rock x 7
8th Day: Tricep press with Rock x 8
9th Day: Shoulder Press with Rock x 9
10th Day: Curls with Rock x 10
11th Day: Groiners x 11
12th Day: Off-set Merkins x 12 (6 on each arm)
Then one final round as a refrain. (I might have heard some mumble chatter when this was called).
I believe we ended up just short of the Merkin Ladder total for merkins
We return the rocks and circle up for a few rounds of Mary.
Then mosey back to the launch point.
So simple.
So beautiful.
So moving.
Moleskin
It all seemed reasonable at the time of authoring, but YHC found a few of the sequential arm exercises to be somewhat challenging. A little hard to type. Alas, all part of the Christmas season. Good work by all. And to all a good night! (that’s from the Santa Claus book)
Announcements