Flipper, that’s who. LOVES it. More on that later…
10 of the biggest bad-asses in Charlotte chose to post this morning at the well-oiled pain machine that is the Brave. All the pax that wanted a nice little workout without too much sweat posted a few miles up the road at Centurion. Without a thought of them, these ten gladiators got after it thusly:
Almost adequete disclaimer was given, and we moseyed down Conlan and into the parking lot by Tony’s. This is where Flipper started talking.
COP: SSH x 10 IC, Merkins x 10 IC, LSS x 10 IC, Supermans x 15. Mosey down to Ballantyne Commons and then through what is referred to as “Mount St. Durant” on Strava (further maddening Flipper with all the names of different hills), hitting the parking deck from the back. Mosey to the top.
Long Thang:
Directions given at the top to the direction-challenged pax (turned out to be most today). Grab a coupon (YHC’s brick pavers from a current home project – broken pavers at the end have to answer to Mrs. Goonie) and mosey down to the basement for parking deck suicides. At each turn, pax do 10 merkins on the paver, 10 presses, and 10 flutters (each leg) with the paver held in the air. Run to first turn, do exercises, run back to start. Run to second turn, do exercises, run back down to start. Top of the deck was the 5th station, gathered up there so the 6 (YHC) could catch his breath. Transporter led plank-o-rama and Plank Jacks, which I’ve discovered are the only exercise they know in UC. This all totally sucked, but we still had a half hour left.
Mosey down to Johnston and cross at John J. Delaney, then right at Ballantyne Lakes Dr. toward the Post apartments. Stop at the lake on the left. 2 rounds of:
– 5 muscle-ups on the south side of the lake
– run down and back up the nasty hill on the east side
– 15 derkins on the railing on the north side
– Protractor while Q caught his breath
After that fun, mosey back up to John J Delaney. 20 merkins at each speed bump on the way past Bad Daddies and JJ’s up to Ballantyne Commons where the leaders sit with their hands on their hips and look annoyed that the Q is too slow. Cobains. Cross Ballantyne Commons and run through the Resort parking lot up to the light at Brixham Hill and Johnston. Cross over Johnston and into the lot behind Stone Mountian Grill. 50 lunge walks across the lot and jog it to the end. Had a few more minutes to kill so we did a 6-inch plank and into a sprint. Did that twice, down and back. Moseyed Walked back into the launch lot for 3.5 minutes of Mary (LBCs, Rosalita, Dolly). Finished with 5 burpees OYO. Done. Smoked. Just over 4 miles.
YONM
Thanks to Fire Hazard, Thin Mint, and Mario for letting YHC lead the Brave. It is the hardest workout in south Charlotte, so it tends to bring out the crazy in YHQ (See: hairburner mile last time). Always try to bring it here because YHC knows there is an expectation of a soul-crushing workout. That’s what the pax come for.
Things we learned this morning:
Pop Tart loves running. He has vowed to post any workout that promises 4 miles or more.
Flipper’s favorite “national” holiday (as he described it) is National “Talk Like a Pirate” Day. The way he spoke of this day, you would think he was talking about his own mother. Such amorous feelings. Things Flipper hates: why we give all our hills nicknames. This vexes him like none other. So much so that he has gone ahead and nicknamed a new hill we found today. Other things Flipped said today: I have no idea. I was way behind him and couldn’t hear him above the sound of my own panting.
No one had ever used the hill on the east side of the pond near the Post pool. It’s nasty. It was lovingly described as “North Face’s little sister” after the workout, but has since been dubbed “Goonie’s Demise” by Flipper. Hopefully this one will get some regular usage.
Transporter only showed up because Doc McStuffins said he was posting. Transporter did. Doc did not.
Buckeye does NOT like people who only do “half-merkins”. He also hates taking his shirt off.
Transporter, Soft Pretzel, and Fire Hazard don’t know what “don’t break the brick-pavers” means. Not YHC’s problem anymore – they have to deal with Mrs. Goonie. Feel bad for them. Feel very, very bad for them.
Fredo is a liar about his age. I don’t know why he gets off on making us think he’s a Respect, but it’s a damn lie. Guy showed up for his first Brave and killed it.
Rachel and Squid did what they always do: quietly beasted another workout. These dudes are machines. However, Rachel was actually witnessed breathing heavy for the first time. Mark it, Dude!
YHC took “leading from behind” to a new level today. Thank you for the opportunity – it is always an honor to lead this workout.
Thanks to Transporter for the takeout.
Announcements:
Speed for Need – unless you live under a rock, you’ve seen the marketing for Tolkien’s awesome new venture. Get involved somehow.
F3 Dad’s tomorrow at the entrance to the Bull Ring – 9:00.
Time to Giddy Up. 5:15am start on Monday in the gravel lot entrance to McAlpine off Sardis (south of Charlotte Christian Academy). Optional 8 mile pre-run from home with Fish Wrap
Horse Head and Tiger Rag invented this #summersuckfest but we were all better for it when the BRR rolled around last year. Prohibition and YHC will coordinate this year and we have a Q line up that only a deranged mother would love (6/12 – JRR Tolkein, 6/19 – Belly Itcher, 6/26 – Thin Slice, 7/3 – Prohibition, 7/10 – Bratwurst, 7/17 – Alf, 7/24 – Lee, 7/21 – Fish Wrap (aka Chester), 8/7 – Stinger, 8/14 – Rachel, 8/21 – Thin Mint, 8/28 – Ickey Shuffle). The real competition among the Q’s is to see who can write the best BB (the only real job for the Q). Prize to be awarded after Ickey BB posted on 8/28.
YHC will Q on Monday to ease into it, work out the kinks, check on Chester, and let the PAX get an idea of where they stand. From then on it will be a test to see how much better we can get before BRR rolls around and determine the FY17 champion on 8/28. Metro won year 1 so Area 51 under pressure to even the count (this means you Rachel, Fraiser, Thin Mint and probably a few new guys). Remember, show up at 5;00 am if you need COP because after 5:15 we only run.
Route – Mosey down Old Bell to bottom of Blue Ridge. Alternate the following as many times as possible until 6:08 with goal being to run faster each successive time so start at moderate pace.
Pledge of Allegiance at 6:08 at the flag (if its still there) at intersection of Blue Ridge and Mountainview.
Out
It was another picture perfect day for F3’s only Boxing-exclusing AO – Fight Club.
Stations:
P1 – Run
P2 – Kettlebell
P3&4 Gloves/pads
P5/6 Gloves pads
P7/8 Gloves pads
P9 Heavy bag
1:45 rounds
Optional sparring in the Gaga Pit
Wild Turkey v Chipotle
Wild Turkey v Haggis
Haggis v Chipotle
Baggins v Loogie
Wild Turkey v Speedbag
Core Meltdown:
Crunch x 15
LBC x 15
Side crunch R/L x 15
Pistol crunch R/L x 1
Pretzel Crunch R/L x 15
Toe-tap crunch x 15
Chippy cross x 15
Moleskin:
Fight Club/SOB original Haggis was back and though claimed to be rusty, as someone who felt his punches, he’s in fine form
Newcomber Marky Mark was a quick learner and improved his punching power significantly thoughout the morning
Boxing vets Kirby and Speedbag are extremely helpful providing coaching and sharing equipment.
Loogie is not an engineer.
Baggins is not afraid to let loose a flurry of punches before the ring is over
There is no better prep for beach season than the Chipotle ab workout.
You may need a ladder if Icing is holding the pads
Patent Pending has a great sense of humor and a mean hook.
Intro… Back in February, Geraldo had thrown out my name as one of the “Regulars” and being the Q. I had initially signed up for early April, but got hit by the Flu bug. I was honored to lead for the 1st time today. And heck, 26 of you showed up!
After a very thorough disclaimer (new guys do that), we mosed down to the main parking lot behind the school.
COP:
20 SSH
10 Merkins
15 Windmills
5 Burpees OYO – An F3 workout wouldn’t be complete without burpees!
15 Imperial Walkers – The family has been watching the Star Wars saga lately.
Main Thang: Last October, Early Bird Q’d and we had some crazy pain with a Tabata Dance. I liked (and stole) the idea, but also wanted to give my own spin and add a few things.
Tabata Intervals – 3 rounds of the following:
Mountain Climber – 20 secs, rest 10 secs
LBC – 20 secs, rest 10 secs
Seal Jacks – 20 secs, rest 10 secs
Squats – 20 secs, rest 10 secs
Reverse Lunges – 20 secs, rest 10 secs
Carolina Dry Docks – 20 secs, rest 10 secs
After each round, we ran a lap around the track. There was some planking after the 2nd round, while the six caught up.
Swimming Land Drills – I started coming to F3 last August. Sure, I had heard of it and knew a few guys. But, I’m really thankful that Mermaid pointed me in the right direction. Our daughters have swum together and had a lot of fun. In a tribute to that, I wanted to work in some swimming land drills.
Flutter Kicks/Dolly – A good drill for your back stroke and front crawl. Do 4 Flutter Kicks (low to the ground) and then 1 Dolly, 8 Flutter Kicks and 2 Dollies, etc. up to 20 flutters and 5 Dollies. In the Exicon, these are referred to as X and Y.
Jack Webb – I went a little easy and we just went up to 5 merkins and 20 Air Presses
Dolphin Kicks/Rosalita – the Butterfly is my 2.0’s favorite stroke, so put on on your dolphin tale. Get your knees together, lower feet, bending at the knees and kick up. Do 4 Dolphin Kicks and then 1 Rosalita, 8 Dolphin Kicks and 2 Rosalita, etc. up to 20 Dolphin Kicks and 5 Rosalitas. This was hard and tiring!!! I found out my 2.0 passed her English EOG, no word yet on the Math. Luckily, Slimfast was there to remind me about multiples of 4.
Jack Webb – Since I left you off easy the first time, we needed more! Once again up to 5 merkins and 20 Air Presses.
Air Press for 30 secs – You need strong shoulders in swimming. Swimmers take your mark – Press!
Wall Up and Down – We mosed over to the wall and picnic table area.
15 Step Ups with Left Foot
10 Merkins
10 Dips
Repeat with Right Foot
The Matthews Bear – Yes, a bear was recently spotted in Matthews – beware! So we crawled from the top of the steps and turned the corner.
www.charlotteobserver.com/news/local/article153488054.html
Protractor – we had a few minutes left, so we finished up with a fan favorite.
That’s a wrap!
Moleskin: I’m thankful for the support I had with my first Q. I appreciate Mermaid coming out and JRR Tolkein making his first Peak 51 appearance. Heck, I’m glad Geraldo recognized me as a regular. Driving over to Matthews (from South Meck HS area) is a bit of a hike for me. But, I truly enjoy the PAX at Peak 51 and Booyah and Sensei organizing a great group of guys.
It was good to have Mash back with us and he brought FNG Floor Routine. AJ just graduated and is headed to Gardner Webb in the fall. Glad you came out and hope you come back so you avoid the “freshmen 15”.
Strong takeout by Little Mike today!
I know that I mentioned that I’ve been coming since last August, but I can’t begin to express the gratitude that I have for F3 in my life. My Y basketball days were over due to injuries and being mediocre at best. I had a hole that needed filled. YOU have done that! I feel purpose getting up crazy early in the morning to work-out – I’ve gotten better. I’m still new and hope to participate more in the 2nd F and do more of the 3rd F in the future.
Lately, I’ve been wrestling with Matthew 16:18 and when Jesus was talking with Peter about building the church. Sometimes, I wonder if He wanted the church to look a little more like F3….just a thought.
Announcements:
2. Team SPEARHEAD GORUCK Red, Light & Blue event http://executionengines.com/gettingitdone/red-light-blue006-registration/
3. F3 Dads Summer begins this Saturday from 9-9:45.
Area 51 and SOB’s will each have F3 Dads workouts for the 2.0’s through the month of June.
Details:
Dates: 6/3, 6/10, 6/17, 6/24
Area 51 – Colonel Francis Beatty Park 9:00-9:45
Lex Luther is F3Dad Q. Lineup: Alf, Lex Luther, Thin Mint, Mr. Brady
SOB – Bull Ring in Ballantyne 9:00-9:45 (Corner of Brixham Hill Ave/Ballantyne Corporate Place)
Honey Bee is F3Dad Q.
2.0’s have a blast at these workouts. Dads do too. Be sure to bring hydration. Spread the word and post with your kids.
After another stellar 3 mile pre-run, we picked up 2 more Pax, and ran around the parking lot to start. A somewhat coherent disclaimer was spoken.
The Thing:
Warm Up
SSH x 10
IW x 15
WM x 10
Mosey to corner of school
Burpees OYO x 25
Mosey to Hoops Court
SSH x 50
Mosey to Playground
Burpees OYO x 25
Mosey to HILL
5 sets of:
Merkins x 10 at bottom
Squat Jumps x 10 at top
Mosey to Football Field
Lunge walk across field x 50 (each leg)
Broad jump back across field x 50
Mosey to front of school
In Plank, Shoulder touches x 50 (each shoulder) IC
5 sets of:
10 Donkey Kicks
10 count wall sit
Leg-Lifts Civilian Count x 50
Full Sit-ups x 50
Cool down around parking lot and circle up for Dealer’s Choice Mary x 10 reps.
Heels to Heaven, 6-inch LBC, Freddy Mercury, American Hammer, Flutter w/ raised arms
THE END
Moleskine:
Has been smaller crowds last couple of weeks here at Arsenal and one of the best pre-runs in all of Charlotte. Hills are what this BRR trainee needs, and Hills are what we got. We even saw a frog on the road. Is that good luck?
In any case, this workout has been called The 500, and includes 50 reps of 10 difference exercises – all while yogging around Indian Land Elementary. We got the Burpees out of the way early. Better to eat your vegetables right away instead of letting them get cold and soggy and Mom is gonna make me eat them anyway…I digress. The choice of workout was confirmed by the chalk drawing of a frog doing jumping jacks at our 2nd stop. The killer on this one was the Hill. Fire Hazard can scurry up that hill like a jackrabbit and was leading most of the workout. That is, until General Underscore showed us his Olympic-level Broad Jumping abilities. Ringer can push out 2 Burpees for every one of the rest of the crew and seems to be over whatever illness he gave to all his MudRun teammates. Soft Pretzel pushed the legwork in his Q last week, so YHC returned the favor today. I would venture a guess that Erector has been among the most consistent attendees at F3 since his 1st appearance a few weeks ago. Way to commit.
Announcements:
· Need for Speed: If you haven’t watched the video (from Tolkien) do yourself a favor and watch it.
· Sign up to Q at Arsenal. Great AO with plethora of choices for workout.
· Post workout announcement. There is a Burpee Challenge for June. Anyone who was here today got in 50. Read the Pre-Blast on Slack.
Thank You to Fire Hazard for the Opportunity to Lead. It is an Honor.
THE THANG
14 showed their mettle to swing their metal at Meathead this morning.
THE THANG
Warm up (Thunderstruck) – burpee for every time “thunder” is said (33 by the way)
Round one (25 secs each)
2 handed swing
Alt swing
Rest x 3
Round two
Goblet squat
Good mornings
Rest x 3
Round three
Upright rows
Overhead press
Rest x 3
Round four
Snatch – R
Snatch – L
Curls
Rest x 3
Round two
Lunge – R
Lunge – L
T bags x 3
Round three
High pulls – R
High pulls – L
Tri press x 3
Finisher
10 swings
10 OH presses
10 upright rows
10 good mornings
10 diamonds x 3
Mary
YE OLDE NAKED MOLESKINE
With the weather last night in our neck of the woods the warm up to Thunderstruck was very apt. In between SSH’s and IW’s and lunges it was a burpee for everytime “thunder” was mentioned. 33 times total so the pax were nice and warm come the KB portion. Lots of supersets today and the temptation to drop the bell was immense. Great job by all today!
19 men gathered in an elementary school parking lot at 5:30 this morning. After what I thought was an excellent disclaimer, we proceeded thusly.
Yog around the front of the school, all the way back around to the field just behind the school. The complaints about the wet ground started right away. Pulling a page from a Tiger Rag workout long ago, the first exercise was to lay down on your stomach, roll to the right, roll to the left. There you go. You’re wet. No more complaining. IW, MC, Slow Squat. Off to the picnic tables.
Partner up. Partner 1 does the exercise at the tables while partner 2 runs hard to the end of the fence along the baseline of that field right there. Flapjack. Repeat for all four fields. Exercises were derkins, dips, step ups and incline merkins. Recover there with some alternating people’s chair (why do we call it that?) and BTW.
To the back field, then get back with your partner. In one end zone, partner 1 does 15 derkins on the other’s back, to midfield for 15 hand-slap merkins, then to the other end zone for 15 full situps. Flapjack for the other partner going back to the start.
Head through the trail (well lit this time of year) to the hill. Sevens on the hill with jump squats at the top, CDDs at the bottom. Recover with Mary. Then up the hill to Old Providence, stopping at each light on the right for 1 burpee, 2 burpees, etc. That sucked.
Jog to the field where we started for AYG sprints to run out the clock. Done
Moleskine
It’s such a polite crowd at Hydra. Other than Spackler’s constant feedback, I didn’t hear much from the PAX. Hops showed up looking like he’d run 13 miles to get to the workout. Nope, just the 1.5 from his house. It’s going to be a long summer. He eschewed the offers for a ride home afterwards though and finished his run.
Announcements:
F3 Granite (New Hampshire) has launched. Send your friends to see Flutie Flakes.
Ghost Runner (aka Stink ‘n Drink) starts back up tonight. ABC at the Arbo at 7:30 for 4 or 6 miles. Then to Vintners to fight off the ladies while enjoying a beverage.
Horsey McHorseArse starts Monday. 5:30 in the Old Bell parking lot of the McAlpine Greenway. If you’re looking to finish off that overuse injury before BRR season gets too far along, that’s the place to do it.
F3 Dads starts this weekend and continues every Saturday in June. Sounds like it’s at Beatty Park at 9:00, but you should probably confirm before you show up.
Awesome weather this morning.
The thing:
Side Straddle Hop x 20
Imperial Walker x 20
Good Morning Nashville x 10
Run to Davie Park
Playground and lap while partner begins called exercise:
Combined 100 Pull ups
Combined 200 Dips
Combined 200 Rock Curls
Combined 200 Merkins
Run back to the beginning
Mary
COP
Moleskin:
Laronda led the mosey back (or should we say sprint). Deep Dish put the hammer down and left the rest of us in the dust.
Thanks to Laronda for taking us out.