21 Pax showed up at Dromedary for the 2nd shift of my Q’s this week (Watchtower/Dromedary). Here is how it went…
Warmup:
Quick Mosey through parking lot
Mosey over to the track
Thang:
Partner up and P1 begins running clockwise around track, P2 begins running counter clockwise around track. When you intersect with your partner perform called exercise. Each round consisted of 4 laps and each exercise decreased in reps (20, 15,10, 5). Once complete each round meet back at start for Mary until pax is in.
Mosey up to School tables
At this point looked at the clock and trying to determine how to fill time until we reach 6:15. Bring the group over to wall and do People Chari with combination of air press/jabs while rotating by Pax on end bear crawling to other side.
After having some time to think came up with idea to end workout by having group mosey back to parking lot at start and seperate into groups of 7. Line up in single file line in plank position. Pax on end face next in line and begin doing hand slap merkins down the line. Continue until all have cycled through. Finished with a quick shuffle between group doing LBC’s and that is a wrap.
Moleskin:
Announcements:
16 of the best dudes in South Charlotte wheeled into the best AO in South Charlotte on a crisp fall day to experience this thing called Anvil. Courtesy of Mermaid, I conducted my VQ at Anvil in July 2015. Here we are knocking on door of year-end 2017, and I am called to Q what will likely be my last formal Q of Anvil. (Banking changes…thus, I will likely be headed back to the home turf of the Dash (Winston-Salem) after the end of the year.) A weak disclaimer was given, we virtually saluted the virtual shovel flag, and we took off.
The Thing We Did
COP:
5 High plank jacks + 5 low plank jacks OYO
15 old man style windmills IC
10 hi/lo plank jacks OYO
15 old man IWs IC
15 hi/lo plank jacks
15 old man cotton pickers (with the proverbial clap) IC
20 hi/lo plank jacks
Mosey over for some 4 corners. This is where the “you are making this stuff up” begins. Corner 1–donkey kick merkins (weird at first and then pain as the # increases). Corner 2–snowboarders (“you’ve been using google”). Corner 3–Calf Raises (really a place to catch your breath). Corner 4–hand release burpees. Round 1 is 5 of each exercise OYO. Round 2 is 10. Round 3 is 15. Bankers lover increments of 5.
Head to far lot for The Beast. 6 rounds, 6 stops per round, 6 called exercises at each stop. Round 1=merkins. Round 2=monkey humpers. Round 3=Mountain Climbers. Round 4=Squat Jump (while maintaining form better than mine). Round 5=Plank Jacks (low for 3; high for 3); Round 6=the ever crowd pleasing burpees. Fastholes lead some Mary when they are done.
To the Sweat Box/Champs Pavilion. 10 step-ups each leg + 20 dips + 20 derkins. Run to light pole, find a partner for 10 handslap merkins. Do this 1 more time, subbing irkins for derkins.
Finished.
Ye Olde Moleskine
Having starting my Qing at Anvil, YHC wanted to go out with some of my “favorite” routines. 4 corners, the beast, and the sweat box are good standby routines for those of us (#Respect) with memory problems. Where did I put my teeth? Thanks for going along with it, albeit with mumblechatter. No, I did not make up the DK merkins or snowboarders. My M’s class at the Y (yea, yea, yea….i invite you anytime) does these exercises. On my occasional visits, I try to pick up new tricks for this old dog.
Rachel & McGee are always out front, setting a break neck pace. They are rewarded with extra Mary. Snuka (my co-worker) is fast for anyone, much less a Respect and most-of-the-time War Daddy. Hammer (who came dressed as the unibomber) plows through it with determination and not much back talk. Haze plows through it with a LOT of back talk. Always good to work out when Champagne (the PAX and the liquid) is involved; he keeps you honest. Thunder Road is usually not one of the fastholes, but he gut checks his way through all of the exercises, even the ones YHC made up. O’Tannenbaum, a relative newcomer to the Respect world–welcome, is looking forward to Christmas when his F3 name will have some semblance of meaning. Lorax, the pajama wearing tax accountant, and Brilleuax, my fellow Demon Deacon, show they still have spring in their steps and cartilage in their knees. Abba shows up just in time to join the mosey and proceeds to demonstrate admirable form on the burpees. (YHC only knows that b/c i was behind him the entire way.) Snowflake (EC for RIRO) is one of the leaders of the Respect crowd (along with Check Point); these boys can whip most teenagers out there. Runstopper kept his shirt on for the workout…I guess b/c there was a little mist in the air. Hops, yet another Deacon, gave the HC yesterday at B3 (ya’ll should attend) and didn’t disappoint even though his alarm must have malfunctioned. We start at 5:30 and have for 5 years. And there’s Mermaid, who first roped me into the Q thing. Always encouraging, always checking on other PAX, always looking for a good plate of BBQ.
Announcements
Joe Davis Run–check website and twitter
Christmas Party–lots to choose from. Check slack, twitter, etc.
Turkey Dash in Blakeney in conjunction with Speed for Need. Surprisingly, on Thanksgiving Day.
Runstopper and others supporting a Vet running a marathon(s). Freedom Park. Nov 11.
Turkey Drive for CLT Rescue Mission $10 donation buys a turkey for those in need. Mermaid for info.
Always an honor to try to lead these fine men of F3. SYITG between now and the end of the year. YHC took us out.
Conviction: Moderate boot camp
6 PAX joined YHC for VQ this morning. With temperatures dropping and threats of rain, I was extremely grateful to have the help and support.
Short Mosey around main parking lot.
Disclaimer provided, Dedication presented:
Lawrence Joel (February 22, 1928 – February 4, 1984) was a United States Army Sergeant First Class who served in the Korean and Vietnam Wars. While serving in Vietnam, as a medic with the rank of Specialist Five assigned to 1st Battalion of the 503rd Infantry Regiment in the 173rd Airborne Brigade, Joel received the Silver Star and the Medal of Honor for his heroism in a battle with the Viet Cong that occurred on November 8, 1965. He was the first medic to earn the Medal of Honor during the Vietnam conflict and the first living black American to receive this medal since the Spanish–American War in 1898.
He is buried in Arlington National Cemetery Arlington, Virginia. His grave can be found in section 46, lot 15-1.
Warm Up:
15 Windmills (IC), 15 Chinook each arm (OYO), 15 Grandpa Jacks (IC), 15 Michael Phelps (OYO), 15 three count Merkins (IC), Mosey to Rock Pile and select your “workout buddy”.
The Thang:
–With the new “workout buddy” mosey to Bus lot and pair up for peer-to-peer workout encouragement.
For those looking for a little less moderate, recommendation that lead PAX members continue until 6 is completed or Modified Rock-a-bye Baby. (People’s chair with a rock: Chair position, starting with the heavy object over your head, bring down to chest, push object straight out (chest high) and then left to right (1 each) for russian twist, bring back to starting position over head. Repeat until 6 completes.) No takers on the Rock-a-bye baby.
PAX pair performs (46 * 2) 92 Upright Row
Partner 1 (with or without “workout buddy”) moseys to far side curb to complete 15 Rocky Balboa and return to switch with Partner 2 until 92 rows completed as team.
PAX pair performs (46 * 3) 138 Goblet squats
Partner 1 moseys to far side curb to complete 15 inclined Merkins and return to switch with Partner 2 until 92 squats completed as team.
PAX pair performs (46 * 3) 138 Overhead press
Partner 1 moseys to far side curb to complete 15 LBCs and return to switch with Partner 2 until 92 Overhead presses completed as team.
1 lap around the track with or without “workout buddy” with air squats holding for 6
Gypsy rock time: (Picked this one up from @Bullwinkle at #Piledriver)
15 curls, 15 chest press, 15 triceps press pass “workout buddy” to the left
…Repeat until your rock is returned to you
Mosey around to front of the school picnic tables
15 Derkins, 15 step-ups, 15 inclined merkins (Shake-n-bake wanted a few more so we did another round)
Mosey back to rock pit to return workout buddy home and return to center parking lot of Mary.
Mary:
Not much time left for Mary.. (Plus YHC was winded so I want to thank Madison for taking lead on cadence.)
LBC 15 IC
Moleskin:
Hats off to all you that Q every morning and make it look so easy. Thank you for everything you do every day. This PAX this morning really helped YHC stay with it and push through. Madison made sure we keep to proper form and Bullwinkle made sure he gave Madison reason to call out proper forms. Sorry about the Gypsy rock Choppa, but when your PAX include members like Shake-and Bake, Madison, Bullwinkle, and Arsenal you might end up with a rock that weighs as much as you do. Enjoyed the time with each of you, even if you looked at me like I was crazy when announcing new exercises. (look them up, they are in the Lexicon.) 🙂
See you in the Gloom.
Announcements:
Christmas Party 12/16/17: https://f3southcharlotte.com/2017/10/27/2017-sob-holiday-party-pre-blast/
Moderate running meet up tomorrow Launch from Socrates Academy at 05:15
Joe Davis Memorial Run 1/6/18 Register here: https://joedavisrun.racesonline.com
Contact Bottlecap for basketball on 11/11/17
The long anticipated return of QIC to lead the faithful of Bagpipe inspired 20 PAX to show up on a warm November morning. After butchering the disclaimer by adding things about caring, pushing and trees we were off for a short mosey to Duckworths parking lot for:
COP:
SSH x 15, 5 merkins OYO, IW x 15, 5 diamond merkins OYO, LSS x 15, 5 wide arm merkins OYO, 15 LBCs 5 burpees OYO.
THE THANG:
Leave Duckworth’s parking lot and mosey towards the Lab Corp pond, find chairs or a wall and perform 3 rounds of 20 dips, 15 incline merkins, 10 decline merkins.
Once completed, it was another short mosey to Synchrony Financial parking lot for 4 corners. 2 corners of toe tap crunch the other 2 corners diamond merkins. 3 rounds, 10, 20, then 30 reps each corner. Perform various mary waiting on the six.
Another short mosey to the lost fountain and partner up. At the fountain, 10 throw down abs, then run around the row of trees and meet in the middle for 15 hand slap merkins. 2 rounds then return to base for mary.
On the way back stop at various places for more merkins.
MOLESKIN:
My goal today was to take us to an unfamiliar area of Ballantyne Corporate Park. In the 2.5 years that I have been posting on Tuesdays, I don’t remember going to that part of the park. This AO has so many interesting nooks and crannies. One day I will find the elusive rock pile.
When culling through the list of names from the COT, QIC realized that there were more PAX attending Bagpipe than Swift. A few theories were postulated: Loogie and Patent Pending surmised that a PJ Q equates to an easy one, so that is why so many came out. I think from the number of PAX breathing heavy and Fire Hazard mumbling about the amount of merkins, that theory was proven wrong. Bratwurst summarily dismissed he PJ effect by stating “par for the course this time of year.” Since there is clearly cognitive bias at work, we can discount that idea. While others may have been confused and thought it was a running workout. But #imnotarunner.
Either way it was good to see Yogi, Loogie, Patent Pending and Tuck return to Bagpipe.
ANNOUNCEMENTS:
Balrog. Be there this Saturday: https://f3southcharlotte.com/2017/11/01/preblast-balrog-ii/
Thanksgiving Day Jam: workout led by Paper Jam 6:30am launch from the fountains at the Blakeney Shopping Center for those who want to justify all that they eat later that day. Preblast soon.
Prayers for Kirby’s M and his family.
As always, I am humbled to be given the opportunity to lead.
23 Men gathered this morning for a morning full of hills and hard work. Goal was to design a workout that would let me lead from behind and let the boys run while keeping the group together with some camaraderie . I think everyone got a good workout and most covered 5-6 miles with some good body work mixed in, too.
Disclaimer was made and approved by our Nantan.
Warmup–
All in cadence ( rusty)
SSH x 15
Windmills x 15
Imperial Walker x 15
Mountain Climber x 15-h0ld high plank, hold plank, honey-mooner
Butt-kickers x 25 yards
High knees x 25 yards
The Thang
Line up in 2 lines at Woodfox for Native American Run. Goal is to keep warming up some more, so run 75% effort to the front.
Go Right on Rounding Run and stay left towards Woods End.
Transition to group mosey when Rounding Run comes in on the right, but continue forward another .25 miles to “Home Base,” which is at the top of Woods End. There is a board there with 3 sets of exercises. They are-
Round 1
Merkins x 20, Squats x 20, LBC x 20
Round 2
Wide Arm Merkins x 20, Reverse Lunge x 10 each leg, Freddy Mercuries x 20
Round 3
Diamond Merkins x 20, Calf Raises x 20, American hammers x 20
Partner Up with someone of like speed.
Instructions were given to run a 1 mile loop consisting of Woods End, Old Spice and Autumn Leaf. Each guy goes opposite ways, both UP HILL around the loop. Meet up at the mid point, do 5 burpees and head back the way you came. Follow the chalk. At the bottom of the loop, run together UP HILL back to Home Base and complete a round of exercises. Regroup and run loop again. This time, go opposite way you went before to change it up. Repeat as many rounds with your partner as you can by 6:05. Goal is complete at least 3 rounds.
Head back- Mosey as a group back the way we came till we go left on Woodside. Then All You Got home.
Time’s Up.
Moleskin–
Awesome to be back out for the second week in a row at Fast Twitch and honored to be asked to lead. I was a little rusty, but it was a blessing to Q. I ran the Chicago Marathon a few weeks ago and it was a long day. I spent a lot of time reflecting and I realized how much I miss the Iron Sharpens Iron aspect F3. It really cannot be duplicated. Hopefully everyone felt the accountability I did today, working with my partner and not wanting to let them down, trying to get further up and around the hill each time before we met. I appreciate each of you being out there today. Awesome to see everyone working hard. I think most got 4-5 rounds in and covered 5-6 miles.
Utah and I also were able to EH our co-worker, Kyle Kichhoff, now known as Astro! He crushed it and I think I held him back as his partner! Welcome, Astro! A great #HIM to have amongst us!
Announcements–
Benny announced that he is Qing “The Mermaid” next week at FT, so eat your Wheaton’s! Who can make it to CCHS and back by COT?
I owe 50 burpees due to 5 men signing up last Tuesday for the Joe Davis Run! Thanks Mermaid, Utah, Alf, Turkey Leg and Tolkien! Maybe before and after next week!
Area 51 Holiday Party-see Alf
Turkey Drive-see Mermaid
Charlotte Marathon with Speed for Need-this Saturday, several FT guys running the relay and pushing
Joe Davis Run for Recovery-01/06/18-see Rock Thrill. Pre-blast coming.
www.joedavisrun.com
Thanks for the opportunity to lead,
RT
Thrive means to grow, develop, flourish.
Well how do we know if we are thriving? We need to have a baseline to measure from and since I am a flawed human being at times I lost the original baseline #Cobains. So what to do… Do it again and this time put the results in the backblast!
This was a different F3 workout, no cadence, no COP, no Mary. This is you vs you to set a (new) baseline to compare back to at a future challenge.
It went something like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/3 of a mile.
Get back and complete exercise 2, do lap, etc.
Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.
Here was the list:
Mountain Climbers – 100 (count each leg as one)
Lap
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Lap
Merkins – 100 (25 wide, 25 regular, 25 narrow (elbows close also called “perfect”), 25 diamond)
Lap
Burpees – 50
Lap
Carolina Dry Docks – 100
Lap
LBCs – 100
Lap
Jump Squats – 100
Lap
Dollies – 200
Lap
Squats – 100
Lap
Rock Hoppers – 100
Lap
Russian Twists (American Hammer) – 100
Lap
Burpees – 100
Lap
Burpees – 200
This was tough, as a challenge should be, and this group of PAX did an awesome job! Seriously proud of this group of guys.
Here are the results for each guy:
Nomad- 150 dollys
Houdini- 50 jump squats
Hoffa- 100 dollys
Shake n Bake- finished jump squats
Bonhoeffer- 42 jump squats
Arsenal- finished jump squats
Christmas- 150 dollys
Gypsy- about to start dollys
Glass Joe- finished dollys
Winger- finished dollys
Shepherd- 2/3 lap after dolly
Orbit- 3/4 lap after dolly
Bullwinkle- 1/2 lap after dry docks
Killowatt- 70 dry docks
Hair Band- finished jump squats.
Awesome work guys!
Announcements:
Gypsy has his VQ tomorrow at Conviction
New running AO testing interest meeting at Socrates Academy on Weddington Rd at 0515 Thursday.
Which, I looked and is not in Union County, I submit for consideration Antioch Elementary Or Austin Village(Harris Teeter) if you want to keep the general area but be in UC. Even Sun Valley 14 shopping center could be good for a running AO, big empty parking lot at that time of the morning.
An honor to lead as always!
Aye!
Hair Band
12 Pax showed up at Watchtower for a few rounds around the concrete hill and some calf toning.
Warmup:
Thang:
Mosey to start of bridge and partner up. P1 does called exercise (using Jack Webb count 1 and 4, 2 and 8, etc) at base while P2 does exercise to top at alcove and does 10 reps of called exercise and runs around back to base and flapjack. Do 2 sets of each
Mosey to walkway in front of stairs and begin with doing a squat at each crack in concrete walkway up to the stairs. Complete calf raises on stairs 10/stair. Rotate between toes forward, in, out. Repeat 2nd round with 5/stair
Mosey back to rock pile each person grab a lifting rock and partner up. P1 runs to front doors of school and back. P2 does called exercise. Flapjack, Do 2 sets of each.
Mosey back to parking lot
Moleskin:
Announcements:
Well better late than never….. 7 Braved 31 degrees of tropical style weather. As usual yhc had a plan for a workout and then changed it the moment I stepped outside of the house. We had to stay warm and cuddling was not an option for most of us. We moseyed on down passed the paid for work out which I almost sold as my own but no one bought the Idea that I came with that many cones and obnoxious music. We did some warm ups but as we were just really cooling down I made the call to jump right into the Grind. 1000 Merkins 2000 LBCS and 3000 Dips as a team. Keeping the guys warm the old fashioned way “they earned it”. As we learned having a CPA in the group did not help us keep track of the totals in the least. We ground out the exercises and when the guys looked lost we hit a lap around the lot. Even Cheddar pitched in and did some merkins. Thankfully Private Benjamin could keep the rest of us on count as Tool Bag was prone to rounding errors.
After we hit our goals as a team and were warmed up enough No Show led us on a longer run. Thankfully he has better eyesight because I would have gotten us lost in the dark. I can not take credit for the idea of bear crawling across the bridge back to the start but I will take credit for the first naming in the bighouse history. Bear Crawl Alley was born. To all who cross the bridge you will do so in the finest bear crawl you can so sayeth the Dumpsterfire. We did some mary and as 2 miles hit the watches and we rolled into COT
In closing I want to thank those brave souls for getting out of the fart sack and enjoying the first sub freezing gloom of the season. It is always a pleasure to go to the Bighouse and I will return. A special thanks to Rock thrill for making the long drive and reaching out to spread the good word of the Joe Davis race.
In other news vote for somebody in Pineville named Maxim or pedro I can’t remember
Apologies for the late BB; too much going on these days.
Solo. 5k, in a neighborhood of particularly sinister Halloween houses.
Partner-up with someone of like bell-size and head to the Playground. Each round was 3 sets of each exercise, partner switching on P1’s achievement of the called reps.
Round 1
Round 2
Round 3
Round 4
There is a winding drive in the rear of Elon park that curves its way into the dark abyss; it’s roughly a 1/3rd of a mile long. And there are 4 randomly places speed bumps on it. It is hereafter known as, the Devil’s Driveway.
Pull-ups as we wait on the six, then 8 minutes of windshield wiper mary that left the abdominals quivering.