10 Mountain Goats arrived as yours truly was given the keys to Mountain Goat with Site Q’s Retread and Slim Fast being out of town leaving to my first q at Mountain Goat. After a quick disclaimer and a couple warm up laps around SCMS with high knees and butt kickers were thrown in we set our sights onto the main event.
The Thang
Today’s objective although simple had a lot of things your QIC did not see happening, the plan was to run from SCMS down 51 to one of F3 SCLT’s most revered and hallowed grounds the Dunkin Donuts on Colony and Rea. Plan was to regroup by Calvary Church around 5:55 to collect the six and return to SCMS. If time permits, add a repeat on the Danger Zone. Your QIC and the pax weren’t expecting the sidewalk construction on both 51 and Read during the work out. My apologies Q fail on my part there, guess that what happens as Lois says “You’re taking us to the Danger Zone Benny?!” after Drano broke the message prior to QIC announcing it. After collecting the six we circled up and that was a rap.
4.5-6 miles completed depending on the pace excellent job Mountain Goats!
Goat Skin
Announcements
Thanks Sensei for the prayer out!
12 pax (including 1 FNG – welcome, Village People!) circled up on a cool morning at Elizabeth Lane Elementary for the latest edition of Meathead. After a thorough disclaimer, here’s what we did.
COP:
The Thang:
Set 1 (singles):
2H Swings x 15
Clean + press x 5 per side
1H Swings x 5 per side
Clean + squat x 5 per side
Alternating 1H Swings x 20
Snatch x 5 per side
2H Swings x 15
Snatch x 5 per side
1H Swings x 5 per side
Set 2 (doubles):
Clean + press x 3-5
Clean + squat x 3-5
Clean + press x 3-5
Double swing x 3-5
Clean + press x 3-5
Single KB snatch x 5 per side
Clean + press x 3
Set 3 (back to singles):
2H Swings x 15
Clean + press x 5 per side
1H Swings x 5 per side
Clean + squat x 5 per side
Alternating 1H Swings x 20
Snatch x 5 per side
2H Swings x 15
Snatch x 5 per side
1H Swings x 5 per side
Set 4 (back to doubles):
Clean + squat x 3-5
Double swing x 3
Clean + squat x 3-5
Clean + press x 3-5
Clean + squat x 3-5
Single KB snatch x 5 per side
Clean + squat x 3-5
Mary:
COT: Thanks to No Regerts for the take out
Announcements:
Moleskine:
After being DR on business for a solid week, it was good to be back out with the pax. It was a beautiful morning with great turnout by the pax. Thank you for following my lead. I hope you “enjoyed” it.
A quick site Q note – after much deliberation and discussions with our site Q emeritus (High Tide), Witch Doctor and YHC plan to roll out a conscription Q schedule for Meathead. If you’ve been coming out for a while, you can expect your name to show up on the list. Most of you are veterans and shouldn’t be surprised. If you’re newer to kettlebells and/or F3 and find yourself on the list, it’s because we know you’re ready. If you can’t Q on your assigned date, please work out a swap or substitution with another member of the pax and let Witch Doctor and YHC know. The site Qs will take one week a month to allow for swaps or VQs. Please note that the workout Q is responsible for pre-tweeting the workout, tweeting the count (please include @F3Area51, #F3Meathead, and #51counts in that tweet), and posting the backblast as promptly as feasible. Feel free to put it on Slack as well if you’re into that.
Its was a beautiful morning, the weather was a cool 56 degrees and the full moon was out which should of been a sign of things to come for this Q. 12 of your finest came out in support and trying to outshine the Q the replacements site Q’s made it known that it was 5:30 and instructions needed to begin.
A short run over to the theatre and the beautiful crescendo of the caddice began!
15 SSH
15 LSS
20 MC
30 Merks
The Thang:
Run to the fountain – partner up.
100 Dips
100 Derks
100 Step Ups
Partner laps
Those who are speeder then other got the group together for some LBC’s
This Q though it was a good idea to keep the partner theme going, despite the reluctancy of some. And as we moseyed over to the rock creek apartments I noticed that said replacement Q’s were running in the front of the pack instead of watching the FNG and back. None the less, we got to our destination and the Q instructed half the crew to climb down a 40ft ravine to capture a lifting rock. Partnerships continued:
100 Thrusters
100 Curls
100 LBC’s
Parter laps uphill and around apartments
Mosey to the steppest part of the hills the PAX got a little squirrel when asked to climb the mountain with partner resistance – after repeating himself 4-5 X the PAX finally conjured and we executed:
20 donkey kicks
1 lap up the mountain with partner resistance
5 hand slap Merks at the top
20 donkey kicks
1 partner switch lap up the mountain with partner resistance
5 hand slap Merks at the top
20 donkey kicks
Replacement site Q’s upset about the unorthodox exercise tried to take over the Q’s WO to be quickly put in place and over shadowed by the PAX Indian run back to site for some quick circle pushes.
All in all this Q gave himself a B+ grade. In hind site patterning up the whole 45mins isn’t for all. Some like to sweat on their own and its commendable. Shrink Wrap and Tattle Take (Tagalong) were the only thing holding this work out back. Their replacement of Cheddar and Commish were graded at a C-. Its the very reason why site Q’s are picked for a reason – some people are just not cut out for the job.
It was a brisk morning in Matthews, NC. The sun had not come up yet. The PAX were awaiting instructions from the Q. The Q approached, shining head and all. As the handsome Q spoke, the PAX shook with admiration and awe………………..(insert record halting sound)
The workout began with a short warm-up. The warm-up consisted of 30 SSH’s, 25 Imperial Walkers, 25 Hillbillies, 20 spuats, and arm circles.
After warm-up, the group went on a quick indian run that started as last man does 5 Burpees before sprinting to the front. That soon changed after the first person did Burpees to 5 Merkins(Sorry BW).
After the Indian Run, we took a short run to the rear parking lot of the school as we lined up on the last horizontal line and did Bear Crawl Burpees. Start with hands above head, drop down into doing a Burpee, stand back up, then drop back down into bear crawl position, start bear crawl, and when the command ‘Grizzly’ is given repeat until we reach the other last horizontal line of the parking lot.
Next, we did lateral line hops up and down each horizontal parking lot line for five lines. After completing the five lines go immediately into side steps up and down each horizontal parking lot line until the last line has been reached.
Hope you ready for some running because it is time for some running. Time for Gassers. Line up on the curb. Run from one curb to the other curb across the parking lot(run across parking lot 4 times) at the end of the run, do 20 Merkins. Two rounds of this exercise.
Let’s circle up. Global Warming exercise. This exercise involves getting in a circle and holding the ‘Al Gore’ position(People’s chair with arms out like hugging a tree). We side stepped in a circle until stop was called. Upon stopping exercises were called(10 Merkins, 10 Diamond Mekins, and squats). After each stop, the direction of the side steps were changed.
Wait, I forgot to tell you guys about the Shake N Bake and Disruptive Shake N Bake. At the call of Shake N Bake, do 5 Burpees. At the call of Disruptive Shake N Bake, do 5 Burp Merks.
Let’s mosey to the front parking lot. As we were running, Shake N Bake(5 Burpees). The group planked up as the rest caught up. Just when you thought it was safe, Shake N Bake again. Everybody OK, feeling good?…….Disruptive Shake N Bake.
Time for some Mary. 30 LBC’s, 25 Flutter kicks, 25 Dolly, 20 Rosalita Wip, 15 Bycycle Kicks, and 3 rounds of ‘Superman’ planks.
WELCOME FNG, Village People.
Like Closests, Closets, Closets, there were all types of Merkins today. Read on to see what happened……….
Mosey to front of theatre, with Butt-Kickers, High-Knees, Side & Backwards Runs and finish with COP.
SSH x 20
Merkins x 20
Imperial Walker x 20
Mountain Climbers x 20
Potato Picker x 20
Mosey towards the Murder Horn and head to lollipop circle to right and partner up.
Partner’s run opposite directions around circle, meet on the other side for hand-slap Merkins x 10, then run back to starting point. Partners flapjack directions and Repeato. Fastie’s do Merry while waiting on six.
Mosey down the Murder Horn with Hand Release Merkins x 5 at each street light and stop sign. Head up hill towards gazebo for partner work.
Partners combined finish Merkins or Derkins x 100, Step-Ups x 200 and Dips x 300. While Partner 1 exercises, Parnter 2 runs.
Mosey to stop sign, then AYG up the Murder Horn. Head back to COT for Merry and takeout.
Moleskin
It’s been a while since I’ve Q’ed here and really missed it. Thankful for being healthy and having the loyal PAX of RY to keep me going. That AYG up the Murder Horn was less terrible in my head. Great Job to Goonie, Goodfella and Snooka for smoking that hill.
Thanks to Goonie for being my time-keeper, Van Pelt for keeping me focused on my ‘instruction accuracy’ and Strawberry & Heartbreaker for inviting me to lead such a fun AO.
Announcements:
Visit Chipotle at Fight Club on Fridays @ Elon Park
See Morning After if you’re interested in running in the Beer & Pancakes 5K on Nov. 4th for MedAssist.
F3 Golf – 10/27/17 – Still looking for players
3rd-F Gut-Check site at Chic-Fil-A every Thursday following RY
YHC is a slacker on this BB. Kids Soccer tournament this weekend and travel to VA beach for work. 25 men arrived on a beautiful morning to better themselves. YHC messaged the night before that the magic word for the day was “Merkin.”
Mosey to Panera Parking lot for COP
IW x 15 IC
LSS x 15 IC
MC x 20 IC
The Thang
The Merkin Ladder! 20 merkins, run across parking lot for 19 merkins. Run back for 18 merkins. Work down to 11 merkins.
Mosey to Mcmahon street for some running and rock work. Partner up and grab 1 lifting rock per team. Partner 1 runs to end of street (.1 mile each way) while partner 2 alternates lifting exercises (chest press, curl, triceps). Repeat twice per person
Mosey to Aquatic Parking lot for some Mary (have not hit this area in a while)
Flutter x 20 IC
Dolly x 20 IC
Kris Kross crunches – 20 IC right and 20 IC left
Heels to Heaven x 20 IC
Rosalita x 20 IC
Before leaving, time to finish that Merkin Ladder. Run to top of parking lot for 10 merkins and back down for 9 merkins. Work down to 0.
Mosey to stadium fence by parking deck for 20 leg lifts OYO so toes touch fence.
AYG to top of parking lot on short ramps. Plank work while waiting on the six
Mosey back to launch spot to finish up.
LBC x 30 IC
Merkins x 10 IC
Plank Elbows for last 60 seconds and Done!
Moleskin:
Strong effort by all! YHC struggled on this one and kept thinking “Don’t do it, don’t Q it” which helped push through. YHC has been a runner for the last 6 months and this boot camp was humbling to realize how weak his arms have become. Merkin ladder was 210 merkins and total was 230 after the 10 IC at the end. Drago has is VQ this week and we are also converging with The Brave and Fight Club as many will be at Ragnar.
Announcements:
F3 Golf – Oct 27th – Need foursomes – Proceeds go to F3 expansion – www.F3golf.com
Serve – November 5th – Ronald McDonald House – Pre Blast coming soon
Prayer – Prayers for Theresa (Tool Bag’s mother in law) with her Dr Appt regarding potential ALS.
Coming back from a couple of weeks off I was trying to get someone else to step up to take the Q… No takers, probably for the better. So I had a plan that I haven’t done in a while, a HIIT workout.
First, a quick #HairbandMile
COP
SSH x 20 IC
Squat Complex x 10 OYO
5 Burpee penalty for Bernanke being late
ok follow me to the pain stations
HIIT timer is set for 27 rounds of 45 seconds of work and 15 seconds rest/move to next station
Stations included:
Kettlebell Swings
Alternating Shoulder press with sandbag
Thrusters with ruck
Clean & Press w/ kb
Step ups
Supine Pullups
Burpees
Upright Row
6MOM
Flutter press with bell
Dolly
Freddie Mercury
Back Scratchers
Moleskin
#Cobains for the late backblast, many excuses that I could give but still all on me.
Thanks to Glassjoe for the metal soundtrack, surprisingly most of that was Christian! Now you just need a better speaker.
Great work to all that came out!
Announcements
Friday Speed for Need at Susan G Komen race this weekend
Convergence at Anson for 3rd anniversary, no Outland Saturday.
posted on behalf of Rockwell
WARM UP
THE THANG
MOLESKIN
Sporting pink socks YHC led 15 PAX on a tour of Marvin Ridge. As usual it was good to see everyone pushing themselves. After the 3rd round of “walking the wall” upside down I was beginning to wonder if I would make it through the rest of the workout! Dasher and Bottle Cap continue to impress with their speed and stamina. Grease Monkey seemed giddy while we were doing dips and derkins on the benches. I guess that’s the benefit of having arms the size of most people’s legs! Shop Dawg was able to creatively explain the difference between “Need for Speed” and “Speed for Need”! Thanks to Johnny Utah for taking us out with a prayer! I always enjoy the comradery and working out with such a great group of guys!
ANNOUNCEMENTS
Still time to sign up for the Susan G Komen race. Race starts at 7:30 but meet at the Speed for Need tent at 7:00 am.
F3 Golf event the last Friday of October. Shot gun start at 1:00 pm.
I pulled into the lot promptly at 5:18. Everyone had already left and Semi was angry. Started yelling immediately about how he is not running the scheduled reverse route because “you can see the end from a mile away because of that stupid street light, but you yet its still so far away”. Recognizing that he doesn’t seem to have the mental fortitude to overcome challenges, we set out on the regular route.
At mile 2, my watch beeped. This was normal, but what wasn’t normal was at the same time hundreds of bottle rockets and roman candles were shot off right next to us on 51! I did my best Neo impression and dodged a few. It was just like 1988 Beirut. Chuck Norris would have been proud. A brass band was there playing Aerosmith and Beyonce. Semi peed his pants and his IT band shot out of his leg, hitting the clown from IT in the stomach. Thankfully, my friend Terry survived. Then the guys from the 1,000 Mile Challenge on Strava and the reincarnation of Ed McMahon unrolled a giant banner that said: “You ran 1,000 miles in 2017!”. It was amazing. Highlight of my morning, for sure. I was looking for one of those giant checks, but I didn’t see it. They’ll probably just mail it to me. I feel like I just achieved #batflipper status or #highoctaneHIM status. I can’t remember what its called these days. Can I get a ruling on the correct status, Hops?
Oh and then we ate Donuts afterwards. Horsehead was missed.
5 burpees OYO
SSH x 20
4 burpees OYO
Imperial Walker x 15
3 burpees OYO
Mountain Climbers x 15
2 burpees OYO
Squats x 15
1 burpee OYO
4 Corners @ Brixham Park
corner 1 = 10 merkins, 10 jump squat
corner 2 = 10 wide arm, 10 jump squat
corner 3 = 10 diamond, 10 jump squat
corner 4 = 10 Carolina Dry Docks, 10 jump squats
Bear crawl to fountain walls;
dips x 15
jump ups x 15
derkins x 10
Incline Merkins x 10
Bear crawl out
Mosey to Cullman Pond;
Partner 1 runs lap, partner 2 does 5 burpees and 10 alternating lunges on repeat
Flapjack
Partner 1 runs lap, partner 2 does 10 peter parkers, 10 plank in-&-outs on repeat
Flapjack
On the Hill
Partner 1 runs up hill and back, p#2 does LBCs, flapjack
Partner 1 runs up hill and back x 2 , p#2 does Dolly, flapjack
Partner 1 runs up hill and back x 3, p#2 does Rosalita, flapjack
Partner 1 runs up hill and back x 2, p#2 does Flutter, flapjack
Partner 1 runs up hill and back, p#2 does American Hammer, flapjack
Jog to Bull Ring;
3 stops around the clock for 5 burpees, 5 merkins at each stop
Mosey back through fitness trail to home
Moleskin
Great weather and no humidity, but Frehley felt it was steamy enough to potentially screw
with Morning After’s bedhead. It was determined that neither he nor Frehley put much effort
into their grooming today, but we proceeded to put forth a solid effort nonetheless. Bucky and
I continue to promote the benefits of the effortless #BlueManGroup hair style.
Announcements
Ragnar this weekend, feel free to stop by and hang with the teams
Joe Davis Run registration open
Morning After has F3 team for Beer & Pancakes 5k, OMB on Nov 4th.
Let me repeat….beer, pancakes, running…..pretty simple guys…
Also Bratwurst said something about Charlotte marathon but I seriously cant recall…
Sound off below Brat, if you want to comment….I had stopped recording. My bad.
MT