So this was my VQ at FastTwitch so I wanted to find some new territory. The Pax kept growing as the clock was ticking closer to 5:15 and we ended up with 23 guys total, including an FNG. We started off with a mosey around the parking lot and made our way to the front parking lot of the school.
The Thang:
15 x SSH
15 x IW
10 x Merkins
Mosey down Woodfox, then take a right on Rounding Run Rd, and take a right on Rounding Run Rd and follow down to intersection with Woods End Lane. Two sets of intervals around Rounding Run Rd. Run 1 lap, then recover around to other side, then run a second lap, with 1 last recovery lap that will take you back to where we started at Round Run and Woods End. Once the 6 arrives, mosey down Woods End Ln until it intersects with Autumn Leaf Ln. Run one more interval around Woods End Ln, Old Spice Ln and Autumn Leaf Ln. Once done, mosey back out and take a left on Rounding Run to the bottom of N. Course Drive. Run to the top of the hill, recovery back down to the start and then 10 merkins. Repeat. Mosey back to the parking lot to complete the workout. We had a few minutes left so we did a little mary with some can-opener and LBCs.
Moleskin:
Strong work by the Pax as usual. I can only guess who was up front because I was so far behind the Pax. I bit off a lot more than I could chew, and should have stayed a little closer to the AO. I had the VQ adrenaline going and thought I was Rachel for a minute and I started off a little too fast on the first interval and then hit the wall. I wonder if drinking beer between intervals would have helped? A few of the guys were offended we had to do IWs, SSH and merkins, but I wanted to make sure everyone was loose and didn’t pull anything. I was mostly worried about Gummy and Hopper. Besides, in order to look good for pool season we need to be skinny and muscular, especially if you plan to wear a grape smuggler like Semi-Gloss and Alf. Thanks to Mermaid, Joker, Huggie and any others I forgot for pushing me at the end. I had nothing in the tank. And worse of all, I lost the FNG at the end. I hope he comes back. Thanks for letting me lead Rachel and Haze, and the takeout Haze.
Announcements:
Bring chunky soup next week for the Calvary Food Pantry. 16 oz or less.
Order High Vis shirts by tomorrow. They match my socks.
Thang
Moleskin
Went into today unsure of what we were doing — hope it didn’t show too much. Many were even unsure of who the Q was until YHC rolled up with approximately 45 seconds to spare and dragged everyone into action. Mario had time to ask me if it would be wise to take off his weight vest. Told him it would be fine. In hindsight, probably should have encouraged the guy with the bum shoulder take the vest off for what we ended up doing today but, like I said, at the time I still didn’t know.
Had considered hitting the new rockpile today or maybe even the lightpost lake again. The one thing YHC did know was that I was going to get through a Q without calling burpees. But, then McGee showed up so 5 burpees OYO in COP and it went downhill from there. He built such a lead on us in the suicides that he had a full 2 minutes doing Mary by himself until we caught up. Beast. Hops told YHC that it was the first time in a while he felt his heart truly racing towards the end of the workout. Could take that as a compliment, but I’m pretty sure he was just getting overly excited about the bagel he was about to crush at Einstein.
Stairwells smelled more of urine than usual. I guess the summer bar game is starting to pick up. Always a popular choice running an enclosed stairwell on an already warm and ridiculously muggy day. Glad we did that.
Three birthdays this week (that I know of) with Long Haul turning the big 5-0 tomorrow. A little late notice, but head out to his birthday Q at Dromedary tomorrow (Wednesday) if you can make it and poke some fun at the old man. Market Timer creeps a little closer to the (less) big 4-0 on Thursday. Send him some birthday love if you haven’t already and please keep his family, and especially his father, in your prayers as they face some difficult times. Tagalong turns 30-something tomorrow. Had hoped he would show today so YHC could give him some crap but he was a no-show, unlike No Show (couldn’t help that one).
Best birthday news of all goes to Toolbag and the birth of his baby boy last week. YHC asked his name, but promptly and completely forgot (like a dope) so will just have to stick with my favorite suggested name I heard someone call out this morning, Lunch Box. Congratulations to Toolbag and his M and it was very impressive to see him back out already.
Always amazed by the consistent big numbers at Bagpipe / Swift on Tuesday mornings and today was no exception with 21 at Swift and 18 at Bagpipe. The Vine is definitely the place to be on Tuesday mornings if you are looking for some challenging 1F with a huge helping of 2F. Timekeeper (3F) continues to meet right afterwards as well at Einstein Bagel across the street to complete the Tuesday morning trifecta.
Announcements
Friendly Disclaimer was given
The Thang:
Mosey through the parking lot to Circle up at the front of the school.
In cadence
Side Straddle Hop x15
Imperial Walker x15
Merkins x10
Hold it
Peter Parker x15
Low Slow Squat x15
Head to the street, count off by 3’s for Starfish
Each group head in different direction completing each arm of the Starfish
Each arm a different exercise- Merkins, LBC, Squats, & Flutter. Every time you get to the middle do 5 Burpees. 1 round, plank when you’re done.
Six inches- Fireman Ed with a long slow 10 count and recover
Back to launch spot parking lot for 17’s- Each corner do an exercises that add up to 17, first corner 16 Merkins, 1 LBC, second corner 15 Merkins, 2 LBC, next corner 14 Merkins, 3 LBC and so on till it flips ending with 1 Merkin and 16 LBC
Head to the bathroom and grab some wall- Peoples Chair- Fireman Ed led us with 100 Arm Raises.
Back to the Parking lot for Suicides. Using the 4 Basketball goals as our turn around spots. After each Suicide do 5 Merkins at the start.
Circle up for Mary-Went around the circle for you call it.
Recover and we are done.
Moleskin:
Really appreciate you all for showing up 13 strong on a wet morning.
Always great to see FNG’s Welcome- David Loman-Juicer & Doug Vandyk-Scrum
Insomnia fell asleep during COP and was not available to call an excersise
Of course Fireman Ed, thanks for being there to volunteer leading some outlandish exercise- 100 Arm Raises were enough, had to skip you on circle of Mary, who knows what you would have done, Jack Webbs?
Not a lot of chatter out there
Thanks to Pele for taking us out.
Announcements:
Last Day for T-shirt orders end tomorrow for A-51 shirts
Q School 201 @ Panera Arboretum Saturday 6:00 talk to Udder
Need site Q’s for Olympus (Old Providence- Saturdays) talk to Sony
YHC’s plan for today’s edition of Skunkworks was to get back to our roots: the fun assortment of gear that used to be the bread and butter of a good Skunking. Since YHC doesn’t own that much, I thought, “Hey, why not have everyone bring their own favorite gear?” And so the 2nd Annual Potluck-O-Pain was born. Fortunately, some people remembered to bring gear, so we had a good variety of “dishes” (thankfully no plates). Here’s how breakfast was served:
Disclaimer and bit of explanation and gear assignment for those who forgot, then:
COP
20-SSH
20-merkins
20-IW
Count off by 2s. (Turned out to be little more than an extended 10-count). Everyone go to your gear or some of the KBs for . . .
The Main Thang:
50 seconds on, 10 to switch. Go Clockwise. Repeato 10X. 10-count recovery then repeat 10-minute group. Rinse and repeat once more for total of 30 intervals.
“Stations” =
Mary:
20IC-Flutterpress
20IC-LBC
20IC-Greatest American Hero
10OYO- Louganis
Announcements:
F3 Dads 0900 Saturday Col Beatty Park
Church on the Street – 1st Sunday of each month. Need help July 2nd
Tomorrow 0530 – Gumby – recovery workout @ Scout Hut (Fullwood/Trade)
Tomorrow 0530 – Kinetic Heights field trip LINK: https://kineticheights.com/classes/41477?filter=search&searchstr=argonaut
Moleskin:
Thanks for everyone who posted today and special “THANK YOU” to the guys who brought some gear to make the 2nd Annual Potluck-o-Pain a success. Lois brought the jump rope, but I can’t remember seeing anyone using it. Including Lois. Stone Cold travels with his gear, so he didn’t have to remember to bring anything. Just pulled it out of the boot. High Tide brought the slosh pipe (gave to me at Meat Head last week), and we all had fun trying to balance about 30# of water in an 8’ tube. Someone (no names) knocked off the cap, and some kind of toxic waste spilled on the ground and started glowing. Hope nobody stepped in it – think it would eat through the bottom of your shoes. Fortunately we were about at the end, and everyone who wanted to had taken at least one turn on it. Being waterless made it MUCH easier to load in the van.
YHC hopes some of this variety inspires the Qs of future Skunkings to mix it up. KBs and running are good, but variety is a spice girl of life . . . or something like that.
Thanks for the privilege of leading, gents.
-Swiss Miss
9 men arrived at the Pineville Police Department this morning for Pain in the Rain. I’m sure someone has used that as an F3 slogan before but screw you, I just thought of it. Anyway…
Read disclaimer and start a long mosey around the baseball fields. Stop once for merkins (15 IC) then circle up in the parking lot for proper warm-up. 15 IW, 15 squats, 10 MC, 10 CDDs, all IC.
Short mosey and partner up. Partner 1 does burpees until Partner 2 completes 10 merkins. Flapjack and repeat. 3 sets each total. Recovery lap then do the same format for squats and jump squats. 3 sets as well. Mosey a lap then stop off at the planter boxes. 3 sets of: 10 dips IC, 10 hip slappers IC, 10 jump ups OYO.
Mosey back to parking lot for Running and Mary, always a winning combo. P1 runs the length of the lot and back while P2 does the called exercise. Flutters, American Hammers, LBCs, Dollies, Bicycles. Halfway through all that, we stopped running for 25 partner sit-ups each.
Group run back around the baseball field with stops for diamond merkns, wide arm merkins and people’s chair. Finish up at a rock pile and grab one. 10 curls, 10 tricep extensions, 10 shoulder presses all IC, 2 sets. Mosey back and that’s all folks.
Moleskin: It was actually a good morning for a workout. Rain wasn’t too bad. Thanks to all for a great workout and the opportunity to lead.
Announcements: Be on the lookout for a new Saturday workout in Indian Land. Details to come.
17 men decided to celebrate the end of the school year with some hard work at Joust, and also avoided a little field trip to a local favorite. Here’s how the events transpired:
COP:
Run a few laps in the upper parking lot and pick-up the late arrivals
IW x 15 IC
Squat x15 IC
SS x 15 IC
The Thang:
Mosey to lower parking lot to find an assortment of coupons with each PAX grabbing a labeled pain station for some circuit work.
Tractor Tire Flips, Battle Rope Waves, Shoulder Presses, Curls, Squats, Chicken Wings, Tebows, American Hammer, WWI Sit-ups, Super-Flies, Merkins, Burpees, Lateral Bear Crawls, Gorrillaz, Lunges
One runner was the timer to the end of the lot and back, rotate clockwise, 2 rounds. Smoked.
Moleskin:
This was a repeat of sorts for a sub-20 degree workout by YHC back in December with much better temperatures this time around. The Battle Rope, Gorrillaz, Tire Flips and WWI Sit-ups were favorites and there was plenty of Mumble Chatter throughout the morning. Comments on the purple dumbbells and if they glow in the dark (no). Questions on how one can do an exercise if it is spelled incorrectly (gorrillaz). Pure jealously over YHC’s mini-speed-cones (Stone Cold’s favorite). Wondering if YHC had all that stuff at his house (yes).
And the PAX truly did avoid a visit to Horsey-McHorseArse as YHC had planned a field trip to introduce that torture to the men of Joust. However a solid pre-run by Semi-Gloss and Stone Cold on that very route saved the day and YHC decided to audible for some parking lot laps instead. Excellent work by all with lots of effort put forth on the pain stations. Great to see the usual suspects out there and to also see Chin Music has been released from IR. Nice to have Entourage and Heartbreak (site FNGs) join us and thanks to Skywalker for the solid take-out. Sound off in the comments if I missed anything. It is always an honor to Q where F3 all started for YHC.
Announcements:
F3 Dads each Saturday in June – Area51 9:00 – 9:45 Francis Betty Park
Speed for Need Donations. Check Slack or Twitter for information
Convergence with Kevlar June 23rd
Warm-up:
Quick lap around the parking lot to pick up Popeye. We then headed to the back side of the school to do our warm-up. Since we got a little run in it was quick.
SSH IC x 25
MTC IC x 20
Plank Jack x 20
The Thang:
Partner up with someone of opposite fitness levels. There is an equalizer to those groups that get done first.
Round 1 (100 total Derkins)
P1 – Run to sidewalk by the busses (about 50 yards roundtrip)
P2 – Derkins until the total 100 completed
Round 2 (100 Dips)
Round 3 (100 Merkins)
Round 4 (100 Dips)
Round 5 (100 Incline Merkins)
For those the get finished first the twist is that you get to start all over again until the last group is finished with the 5 rounds.
Then we Mosey to the HS for Mary work. As I mentioned I don’t like getting wet so I was sure to find some dry ground. I am sure Moneyball was happy with that. He ran out of his way earlier just to keep his shoes dry.
Round 1 (100 Sits-ups)
P1 – Run to the bottom of the steps and back (about 40 yards roundtrip)
P2 – Sit-ups
Round 2 (100 American Hammers)
Round 3 (100 Plank Jacks)
Round 4 (100 Flutters)
The first groups that finish start the cycle over until the last group is finished with round 4.
Finally we start heading back to COT to stop at the MS for leg work.
Round 1 (100 squats)
P1 – Run to the flag pole and back (about 60 yards round trip)
P2 – Squats
Round 2 (Peoples chair with 100 jabs)
Round 3 (100 jump squats)
Head back to COT for SSH IC x 25 to finish things off.
Moleskin:
It has been about 7 months since my last Q. Last night I was excited as if it were Christmas Eve and I knew Santa and his reindeers were coming in the morning. I lost a little of the excitement when I woke up to rain. Nobody likes presents in the rain but it stopped by the time Dasher landed at the COT.
I was fortunate enough to partner with the last person that didn’t have a partner which just so happened to be one of the people I admire most, ShopDog. It has been a blessing that I have gotten to know you over the last couple years and to see our friendship grow and to see how your fitness level has changed over the years.
I saw that Doc mentioned something on the group chat about him being to SOFT. He is spending to much time with SOB and Metro. I also think he is turning into a “runner”. Maybe we need to go back to having a gear workout so you can get some muscles back.
I have jokingly mentioned to many of you I have been coming once a week to keep my membership status active. Last week I posted 3 times and this week Foundation asked me to Q today. I can honestly say that I have missed being around you guys and seeing the friendships and bonds everyone has made over the last couple years. The group chats are getting out of hand at the same time pretty funny. It also great to see how hard people are working, Rockwell, Legal Zoom, Damascus, Bottle cap, and some of the new faces.
Extra Credit pre-run:
Doc, Transporter, Hollywood? (Great job “runners”)
Sanctuary Tonight – 7:30 – 8:30 (Lead by Shopdog)
Speed for Need (please donate)
I knew after Friday morning I would be completely out-of-pocket for a few days so this BB is up a few days late, but my concious wouldn’t let me just skip one.
My 19 year old neighbor Sam asked me to recommend him for the Marine Corps on Thursday so I said sure thing – you just have to come to F3 on Friday. Well he came as an FNG and now he’s hooked – he also went to Marine bootcamp on Saturday morning and said F3 was a lot harder.
Bang Bang is his name and it has 3 references – the last one I realized on the drive home and was stoked!
Here’s what we did –
Several warmup laps around middle school median and run to circle in the middle of campus for warmups (SSH, LSS, Merkins)
Wall work
20 donkey kicks – run up stairs and back
20 decline merkins with legs on the wall – run up stairs and back
20 Thigh slappers – run up stairs and back
Wall sits with air presses while we wait on the PAX
Round 2
20 squat jumps – run up stairs and back
10 wall merkins (hands on wall down to ground and do merkin) – run up stairs and back
20 of something else – run up stairs and back
Wall sits with air presses while we wait on PAX
Run to hill
1 squat jump at top, 2 sister mary catherines at the bottom, 3 squat jumps at top, 4 sister….etc. until we got to 10
Run to rocks and partner up – go to gazebo
Cumulative reps – partner 1 runs, partner 2 exercises and flap jack
Round 1 – 300 curls
Round 2 – 150 shoulder presses
Round 3 – 60 step ups
Round 4 – 100 chest presses
Run back to main field
Ring around the burpee – get in a circle and take turns sprinting around the PAX and as you pass each person they have to do a burpee
Up-downs in a circle
Ab work until the end
Moleskine
Small small group today…10 guys…are me and Fault Line doing something wrong? According to Alf he would prefer Bull Dog to be his personal trainer so maybe those two were doing a private training session somewhere.
The group we had worked really hard. Cotton Tail went Navy on us and started yelling out military lingo to Bang Bang to try to get him used to the abuse.
Rhapsody on Q this Friday…
Announcements
F3 Dads every Saturday in June at Francis Beatty – 9 am at the softball fields
Convergence with Joust on 6/23
Hey guys, as some of you know I am a certifiable roller coaster nut and I have had the idea of a day out at Carowinds for F3 for a while now and I’m going to step out and see what happens. If you want to come, please respond in the comments below, even if you don’t pay until later on.
Here’s the thang:
What – Day out for all Pax, M’s and 2.0’s at Carowinds, located on the NC/SC border. The park offers world-class (not joking) coasters and thrill rides as well as a great kids section called Planet Snoopy. If your 2.0’s are able to walk, they will have plenty to do. If they are younger, there’s even a few rides for them too. Lucy’s Crabby Cabbie is a thrill you don’t want to miss riding with your kids! I’m being sarcastic there.
When – October 14 – 10:00 – 5:00
During the fall the park hosts both SCarowinds at night (not good for small kids) and The Great Pumpkin Fest (great for kids of all ages) during the day. The Great Pumpkin Fest is included in your admission price.
Cost – If you are a Carowinds season pass holder, then admission is free. If you need to purchase admission, I will am able to get us the group rate for at least fifteen or more. Cost is $37.00 each including taxes and fees, which saves you about $12 per ticket off the regular rate. Parking is not included and runs about $20 per vehicle. When you are ready to HC, please send your funds to Drop Thrill at coasterwes@ bellsouth.net (PayPal). If we end up not getting 15 people, I will refund your money and we will decide what to do at that point.
Food! – We will eat on our own and you are free to do your thang with your family. You can bring a meal and keep it in your vehicle, then get your hand stamped and leave to picnic at your car, then come back in the park. The park has a lot of options too available for purchase.
Note: Due to SCarowinds, the regular admission and group admission is only from 10:00 – 5:00 during weekends in September and October.
If you want to stay after we wrap up for the day and attend SCarowinds, you will have to exit the park and buy a separate ticket on your own if you just haven’t gotten your blood pumping enough by then.
Feel free to throw out any questions and please HC below. I look forward to riding Fury 325, my #1 favorite coaster with you guys and your families this October!
Deadline to pay is October 2!
More info – http://www.carowinds.com/
So the month of May was not a total loss. While YHC had planned to be out at least a couple of weeks, fabulous Qs stepped in to fill all the gaps and provided some great workouts. Many thanks to Frasier and his hills of fun, JRR Tolkien and his Chinese Fire Drill, Honey Bee’s out&backs over the bridge, Wild Turkey and his Bull Ring laps, and Thin Mint passing fartleks all over the Country Club. In all, great leaders leading the PAX through a great month with a lot of variety.
The next several weeks will be a return to what Swift has been previously. Your same Bratwursty Q and some familiar venues that lend themselves to starting consistent progress for the training cycles leading up to the BRR.
The THANG for tomorrow, Tuesday, June 6th: