YHC got the idea a couple weeks ago to incorporate some football into the workout. Most workouts are not conducive to flying objects (too early, too dark out, too short). But early sunlight and 60 minute Saturday…this was the chance! Thanks to Commish for lending the balls/cones. Although I’m a lifelong Packer fan for some reason I literally had a dream last night that I met Charlie Joiner (Chargers WR of 70s/80s) weird.
12 Pax, 6 footballs. Rules throughout: if you drop it or someone causes you to fumble then you do 5 plank jacks. Any incomplete pass means 3 burpees for both intended receiver and QB.
Disclaimer given. Special mention of tackling waiver! (Loogie!). Comment to FNG of “it’s usually not this silly” (ah, just wait!)
Mosey to Blakeney playground.
-plank jacks.
-merkins
-Bulgarian Ball Busters
-arm circles (warm up those QB arms)
Mosey across lots with butt kicks, side shuffle both sides, backward, high knees.
Wall behind Old Navy:
– hop/climb wall, then back down 3 burpees (x10)
Mosey up road, stop for air squats. Mosey further stop for planks. Mosey to playground/field.
QB/Passing Lines (2 groups/lines). Each should QB their entire line at least once. Dropping/fumbling penalty applies.
-deep out routes.
-flag/post route.
-go/fade route (all you’ve got!)
(Far too much fun seemed to be had for this to actually be a workout right?!)
DB/LB coverage drills. Each must QB and DB/LB.
“Get depth, sink those hips, catch it, take it to the house!!!”
To playset:
-7 pull-ups, 10 jump squats (x3)
(Nice ups Flo-Jo!)
Partner up for mosey back, but must do so with passing ball “leap frog” like. Dropping/fumble rules apply, “pay up” burpee penalties at rock pile. Pick lifting rock:
-squats 9
-triceps 15
-triple Lindy 10
Mosey down hill- stop a couple times on way back for Peter Parker, Flutter, Heals, Plank, 6 inches, Al Gore, etc
Back to base:
-A little Mary
-20 Merkins (OYO) done!
Moleskin:
GREAT job by all. Seemed some extra pep in steps today. Funny what happens when we are able to run around with footballs – guys seem to revert back to 13 year old self (except FNG Flo-Jo, son of Lock Box, who is in fact currently his 13 year old self). High stepping, Loogie tackling Paper Jam (who was especially nimble today). Mighty Mite would be a great fullback. Chopper has TE written all over him (soft hands and probably the catch of the day), Fredo, Twinkle Toes and Lock Box ran hard and excellent routes, J Wow and Honey Badger gave all they’ve got and were excellent, Heartbreaker could be Christian McCaffrey.
YHC brought old football card tokens for each Pax to commemorate the day (Charlie Joiner went to Chopper- others got Lynn Dickey, Harry Carson, Mel Blount, Eric Dickerson, and random 80’s Packers). Thanks for playing along I hope it was a good workout and a fraction of the fun I had was had by all.
Next week V-Q for Chopper!!!! Heartbreaker has Bagpipe (Tues) Fredo has Maul (Wed). Thanks Loogie for takeout.
20 PAX gathered at the Vine parking lot on Tuesday morning to see if the Site Q would actually show to the workout in June 2017. Turns out he did show, so let’s head out for an Interval-pace workout with the 21 PAX in tow.
The THANG:
Moleskin:
25 Pax (YHC thinks he skipped one, so sound off if I missed you!) posted to Rebel Yell under ideal conditions. A little crisp, not too humid, a perfect morning for a @$$ kicking. Fredo has become quite the glutton for punishment, having experienced YHC’s brick paver parking deck workout. The non-runners in the pax need to get off MySpace and invest in a Twitter account. YHC promised some miles, and some (painful) miles we got. YHC doesn’t think this is the way that most people start their birthdays, and that’s why we love Market Timer (happy birthday, brother). Disclaimer given. Here’s how each one of the pax in attendance got better:
Mosey to Speed Bump Alley behind HT/Target for a warm up. Do 2 burpees at each of the 6 speed bumps and collect in the lot south of Target and do Imperial Walkers until the 6 arrives. Mosey through the Starbucks parking lot to the lot behind Chick Fil-A. SSH IC, LSS IC, Merkins IC, LBCs IC.
Mosey to the corner of Rea and Ballantyne Commons for the main event:
Triple Nickel. Start at Rea/BC – run to BC/Elm, do 5 burpees. Run back to Rea/BC and do 5 HR merkins. Repeato 4 more times.
Mosey back to launch lot, stopping a few times to collect the 6. First time we did Dolly, Rosalita, and Flutter. 2nd time we did Freddy Mercury, merkins, LBCs, and Protractor. Done. About 3.4 miles covered for the leaders.
Mole-skinny
Strong group out there today. More running than usual for Rebel Yell, and the non-runners in the group really pushed through and gave their all. On the north side of BC, Beaker and Morning After were leading the group, with Heartbreaker, Fredo, Market Timer, and YHC right behind. On the other side, Doc was killing it, as usual. Strong group behind him with Bucky, Tagalong, Shrink Wrap, and Crab Cake.
Heartbreaker likened this to a Murderhorn Triple Nickel. A number of pax commented that they didn’t realize there was as much of an incline here as there is. YHC hand’t noticed it either, until recently, and I’ve been anxiously waiting for the next RY Q to use it. It takes a special sort of suck to make burpees feel like a break. If YHC wasn’t sucking so much wind, I’m sure I would have noticed a number of dirty glares. Ignorance is bliss in this case. This sucked.
Happy birthday to Market Timer. Please keep his family in your prayers as his father begins chemo today for esophageal cancer. Thanks for the take-out today, MT
Fire Marshall Bill and Strawberry are launching a 3rd F each Thursday after RY. More of a discussion group than a Bible or book study. Try it out if you can make it one morning.
Bucky is Qing da Vinci. He was begging pax to come hang out with him. Sounds like he needs a friend.
Until next time: Goonie out.
A “small” crowd of 15 PAX gathered at Matthews Elementary for this week’s installment of #F3Peak51.
The Thang
Mosey around the front yard of FBC Matthews down the street to the FBC Matthews parking lot which was SLAMMED this morning. We got through a COP that included burpees on your own and some one legged Side Straddle Hops. Slim-Fast renamed them Stanky Leg Side Straddle Hops because they look funny but knock out a dozen or so and you won’t be laughing. Following COP we moseyed to the bus lot for partner work.
Partner 1 does suicides whilst Partner 2 does oblique LBCs. Flapjack.
Do it once more on the other side and flapjack again.
Four Corners. Corner 1 – 10 Merkins. Corner 2 – 20 Squats. Corner 3 – 15 Dips Corner 4 – 10 Lunges on each leg.
Do that Four times, circle up for a quick plank session then mosey back to the school parking lot for Yoga.
Wide Legged Forward bend with an iso stretch on each hamstring followed by DEEP runners lunge and pigeon.
Moleskine
We’ve had big numbers this Spring at Peak. 25 is about our average so it was weird to only have 15 this morning but it was a good veteran crowd that allowed us to freestyle a bit and get after it.
Was nice to have Drano at Peak this morning.
Solid work from everyone this morning. T-Claps to Slim-Fast for the SubstiQ a few weeks ago when I had a sick kid at home.
Announcements
RED Shirts are available for Pre-Order.
Horsey McHorse Arse Mondays at 0515 McAlpine Greenway at the Old Bell Entrance. GREAT HILL for BRR Training.
Speaking of BRR Training .. Ghostrunner is Thursdays 1930 at Arbo to run the hills of Raintree. Saturday Java Run at Devil’s Turn Starbuck’s 0700. Sunday Rumrunner typically around 0600 but check the twitters/slacks for details.
MASH has his VQ next week. It’s his last appearance before heading back to the Air Force Academy. I expect it will suck so you should definitely post.
15 hearty souls mustered in the cool, crisp autumn gloom at OP Elementary for another Thursday morning edition of Hydra. No SF…I think DK or 49’er still have the Hydra SF. Nevertheless, we launched after a feeble disclaimer from YHC…not that any of the pax were listening.
The Thang & Ye Olde Moleskine
Bugeater, yes that Bugeater (former and original Hydra Tri-site Q), was among the pax. Reached out to him Tuesday and after a delayed HC, he said he was in and that YHC could pick him up. So here’s the rest of the story: YHC texted him Tuesday night, and he said the invite was tempting; but no HC. Wednesday at about 1pm, YHC gets the HC text from the #happynebraskan. Turns out, Bug sent the text immediately following his biometric screening at work. In his words, “the vital signs were not good Hops”. T-claps to Bug for posting; glad to have you back in the gloom.
So this leads me to a larger point. When’s the last time you EH’d a pax that hasn’t posted in a while or an FNG? Perhaps their vital signs are not good, and they don’t even know it. And I’m not strictly referring to blood pressure, HDL, etc. What about the other vital signs in a man’s life? Emotionally? Relationally? Spiritually? Socially? Check in with someone today brothers. EH him. Do it.
On to The Thang:
We ran around the back of OP to the bus lot for COP
IW x 20 IC
H-R Merkin x 20 IC
MC x 20 IC
Slow squat x 20 IC
Slow flutter x 20 IC
Run over to the Methodist church, and each pax grabs a rock from the creekside. Haze took forever; think he broke out his adze to chisel & polish one to his liking. Mine was too heavy, so I spiked at it some point during the exercises and reduced the weight by 20’ish%.
Walk with rock overhead to back of church lot.
Partner up for 2 rounds of the following:
P1 runs to road & back, P2 does tricep extension. Flapjack.
Also did bicep curls #poolandbeachseason, flutter press & squats
Plankarama with alternating leg lifts x 10 IC. T-claps to Puddin’ for correctly calling these the Dancing Chilcutt. I think even LaRhonda complained about this one. It’s rarely called but always effective.
Pickup aforementioned rocks, overhead and mosey around the church stopping at each street lamp on the right for 5 burpees OYO.
Redeposit rocks in the creek bed. I think Haze kept his….Marge might have as well. Wolfman, Jet Fuel and Puddin’ ate theirs.
Plankorama including some Southern Gentleman, Yankee Aggressor & Christian Laettner.
Run back to OP.
People’s Chair w/overhead press x 25 IC
Run to field and partner up again for:
Old school sit-ups x 20 with partner holding feet in plank. Flapjack. Rinse & Repeat with 15 reps.
Prairie Fire Mary x10L x10C x 10R. Flapjack.
Lunge walk 50 yards. AYG run 40 yards to end of field. Do the same thing coming back.
Circle up for 6 MoM.
American Hammer x 13 IC
Makthar N’Djaiye x 13 IC
Cumberland County Viaduct (OF COURSE!) x13R & x 13L IC. Flapjack.
6-count Burpee x 8? IC. On this one, IH exclaimed, “that’s just a regular burpee!” Exactly, did you not see the form on the OYO burpees earlier?!! Champagne would have been fuming and perhaps spiked his rock on some pax performing the flying squirrel.
Done. Mosey back for COT. Hannibal ably took us out.
Another solid performance by the Hydra pax. Hope the bootcamp format didn’t disappoint those who fancy themselves as runners. That workout’s down the road and entitled Devils Turn. Even in “BRR Season” which seems to span 6-7 months, bootcamp workouts shouldn’t be 3.5-4 miles. Aye?! No idea how far we went frankly. Forgot my watch and borrowed Bug’s. Much obliged brother. Pele offered his, but YHC apparently was choosy while begging and didn’t want to use his. Cobains.
Some other sundry observations from this morning:
It was eerily quiet without Gummy and Spackler among the pax. Wolfman’s verbosity knows no bounds…but that’s in the form of one-on-one banter not sarcastic, acidic mumblechatter.
YHC, for the 2nd time in a few weeks, forgot the last pax in COT during name-a-rama. Haze was my victim this morning. Cobains. Made sure to include you in the pax list.
Appreciated LaRhonda asking about the derivation of several of the exercise names. While the derivation is a mystery to many except Dredd, I appreciated his youthful, eager inquisition.
I should probably get to work now. Good work men. It is a blessing to Q the pax every time I do it….and even more so without the “encouragement” from Gummy and Spackler.
Did you know you can’t spell Thursday without H-Y-D-R-A?
Announcements:
Speed for Need – first official/Inaugural F3 race is The @RFYL 🇺🇸American 4-miler on July 4th. check @F3speedforneed on Twitter or f3nation.com for details.
So after spending hours planning out my VQ several months ago and leading a few other workouts I’ve gotten to the point where I procrastinate and finally plan my workout late the night before. Despite my delay in planning, a full body workout was planned and executed!
Warm-up:
The Thang:
2. Mosey to parking lot for and alternate sandbag carry and LBCs.
3. 10 squats with sandbags x2.
4. COT – YHC with the Takeout
The Moleskin
Today was a slow start numbers-wise, but we made up for it with effort. With the pre-run, we managed to get in 5+ miles and a ton of work. Hopefully, this is just the start of bigger and better things for Fat Camp. With the new format and the Fat Boy coming this summer (see Announcements below), I have a feeling that it is.
Despite the possibility of last nights “activities” coming up, Kirby put in a solid effort and even showed up for round 2 of the pre-run! General never seems to get enough workout in and showed up for both pre-runs and the work out. Bounty Hunter was blazing the trail and set a great pace for the rest of us. I think that my Q today must have been below the intensity of the unstoppable Haggis as he arrived early for pre-workout pull ups and continued to do post-workout pull ups. I guess I gotta step it up next time!
Announcements
~Fallout
Time to get those competitive juices flowing again and put your combination of speed and strength to the test. #F3FatCamp will be launching a competitive summer series open to ALL PAX and any FNG that will take place one Wednesday each month, June – August:
The FAT BOY course will be a GEAR based course designed for you to utilize a combination of Strength and Speed. This will be a timed course and will remain the same each of the 3 weeks which will offer both a U vs All other competitors and a UvsU opportunity. Come to all 3 weeks during the summer and work to improve your times or bring your best time during any one of the 3 weeks to see where you stack up. Whether you hit 1 week or all 3, the top time will be awarded the “FAT BOY” Golden Brick, one of the most prestigious awards ever created. Trophies will be presented to the following competitors:
The course will be set up at the #F3FatCamp AO (Elon Park Elementary School – 11425 Ardrey Kell Rd. Charlotte, NC 28277) on the dates listed above. 10min warm-up will commence at 530 and the competition will run from 545 – 615. Times will be recorded and posted on a leaderboard which will be updated after each competitive week.
For questions, reach out to Bounty Hunter or myself. Come familiarize yourself with the AO ahead of time. #F3FatCamp is a gear based workout that takes place every Wednesday morning 530-615 with 2 pre-run options. 1st pre-run launches at 500 and circles back to pick up the 2nd wave at 515.
SEE YOU IN THE GLOOM
_GENERAL
There once was a young Bushwood
who dreams of a girl from his boyhood
what a beautiful lass
with a memorable
remembered well into adulthood
My first time Q at this AO, now that it is nice and official. Was a lovely cool morning, the PAX seemed to be enjoying it so much it was difficult to get the chatter down for the disclaimer, but once that was given we were off…
Warm Up
partly around track, with some karaoke and high heels.
Circle up for SSH, Merkins, Mountain climbers, Imperial Walkers.
Track
Inside square of track –
Lap 1 – 5, 10, 15, 20 Merkins
Lap 2 – 5, 10, 15, 10, jumpsquats
Lap 3 – 5, 10, 15, 10 widearms
Little break over to the wall for some people’s chair and arm raises.
5 hip slappers on your own
Return to the square –
Lap 4- 5, 10, 15, 10 lbcs
Lap 5 – 5, 10, 15, 10 diamonds
Back to wall
Peoples chair for some foot raises
10 donkey kicks on your own
People chair for another 20 (punch)
5 hip slappers on your own
Stands
Mosey to bottom of the stands
Partner 1 runs around top loop
Round 1 – dips
2 – step ups
3 – decline merkins
4 – lbcs
Head back with some Merkins and Burpees, quick sprint, and some Mary to finish it off.
Great seeing some new faces at the Charge as word spreads that we are official again. We have some throwback Qs lined up later this month, with Baracus, DDs and Bulldog returning for a Q.
Good work by the PAX all around, the cooler weather definitely helped, and other than a couple of drops of rain we managed to stay nice and dry. Pigskin was running hard especially towards the end. A decent amount of feedback on the variations for merkins, but I think we managed to get enough of those in, I could definitely feel it towards the end with the extra Mike Tysons.
Announcements:
See Whim for a 5k at McAlpine Park (7th day Adventist sponsored), last day to get your bright F3 shirts ordered, donate to Speed for Need!
21 Gentlemen in attendance
The disclaimer was given and we were off…..
The Thang:
-COP in cadence- Merkins x,-SSH x25, -Hillbillies x20, -LBC x25, -Mountain Climbers x20
-Black Jack- Start on Theater side of the Parking lot. Run to the other side Perform 20 Merkins & 1 LBC – run to other side of the lot – perform 19 Merkins & 2 LBCs. Repeat until you do 1 Merkin and 20 LBC, running between the sides of the lot. Always adds up to 21 – BLACK JACK!
-Peoples Chair –Arm presses x30, – Donkey Kicks x10, -Arm Raises x30
-Partner up- One partner exercise, one partner run a lap around small lot and up the hill and along the ridge (Heartbreaker Ridge) on the side of Regal, switch -Exercise 1- Wheel of Merkin; -Exercise 2- Rocky Balboa; -Exercise 3- Monkey Humpers
-Back in Peoples chair- 30 Arm Raises
-Partners again- In the same small lot, partners run opposite direction, when you meet do-Handslap Merkins x10, do this 5 times.
-Back in Peoples chair- 30 Arm Raises while we wait for PAX
-Each partner in 1 of 2 single file lines in front of Theater, sprint to the end. When the guy in front of you is to the Regal Front door the next guy will take off; while waiting 6 inches either on your six or in Plank.
Just enough time for 10 Burpees OYO;
Were done
Announcements:
-Goonie on Q tomorrow @ Rebel Yell, fresh off his Q on Tuesday in Orlando
-F3 dads- 9:00am- SOB- @ the Bull Ring in Ballantyne Corp. Park or A51- @ Colonel Francis Beatty Park
-Speed for Need 4 miler on 7/4/17- on the website or talk to JRR Tolkien for more details
Moleskin:
-Thank you all for coming out for something a little different. We didn’t really leave the launch spot and still got about 2.5 Miles
-Pretty Quiet out there today. Not a lot of Chatter
-Good amount of Respect out there- Chopper, Fredo, The Commish, Van Pelt
-Nice to see Snookie & Tool Bag recently had babies. T-Claps for coming out.
-Fraiser needs to go to Vegas, he killed the Black Jack and nearly lapped everyone. Nice work!
-Not sure if it was that the PAX was fatigue or I wasn’t clear, but that was the messiest set of sprints. Some how halfway through we ended up with 3 lines not 2
-Shot out to the pre-runners- Strawberry, Wild Turkey, Teddy, & Fraiser. Getting about 3 miles in before the workout.
-Thanks as always to Squid for taking us out.