Good afternoon & thank you again for supporting Heather´s Heroes and Speed for Need at the 2017 Charlotte Race for the Cure. Below are important details regarding START times, your t-shirt and packet pick up.
Great morning to be back Q’ing Skunkworks for the first time in a while. Seems like the new site Q’s have been doing a great job while I was away nursing a dodgy back and training for BRR. The quantity and quality of regulars at Skunkworks has to be one of the best around and I was glad to be back in the mix. It was a beautiful cool morning and heres what the 22 of us did:
Disclaimer was given to the pax of 22 at 530
Ssh x20
10 swing OYO
Iwx20
10 swing OYO
Merkin rt hand on bell x15
10 swing OYO
Merkin lft hand on bell x15
10 swing OYO
Run to tennis pavilion 25 dips/25 incline merkin
Partner up – size, speed, bell size do not matter and line up on the sidelines
P1 runs to far end of field for 25 merkins
P2 alternating swings (flapjack x4)
Both run to pavilion 25 dip/25 incline merkin
Plankarama
P1 runs to end 25 squats
P2 clean and press (flapjack x2)
Both run to pavilion 25 dip/25 incline merkin
Flutter in cadence x20
P1 runs to end 25 lbc
P2 snatch (flapjack x2)
Both run to pavilion 25 dip/25 incline merkin
Lbcx20
time was called
Moleskin: Lots of chatter early on which was silenced after the first hundred or so merkins. Spack went out hot on the first lap to the pavilion, jury is still out as to whether he was able to maintain that pace for the remainder of the morning. Smokey and Dollywood were pushing the pace with Tullip on thier heels. Tweetsie was getting after it along with several others in the darkness. Enjoyed the prerun with Bulldog, Chin Music and Header. If you want to take your Tuesday to the next level, join those guys for the pre-run. Not sure about the rest of you, but I had a blast out there today. Wanted to keep us moving and I think we clocked 2.25 miles and plenty of upperbody. Little lighter on the bell work than I would usually throw at you guys, but hopefully everyone got something out of it. Great catching up with you guys today and look forward to the next time.
Thank you Smokey for taking us out, appreciate it brother.
Fletch
Announcements:
Exceptional foundation 5K at Covenant Day November 4th
10 Days left to sign up for Golf
Be on the Lookout for Southern Discomfort
There were 11 for Watchtower this morning………….Here’s what happened!
It was a quick mosey around the parking lot, including some butt-kickers, high-knees, side & backwards run along the way, to reach the COP.
SSH x 20
Mountain Climbers x 10 Merkins x 10
Mountain Climbers x 10 Merkins x 10
Mountain Climbers x 10
Potato Pickers x 20
Then mosey towards the creek for some Bridge Bear Crawls
Grab some [small] wall at the concession stand for OYO:
Derkins x 10
Step-Ups x 20
Dips x 30
Partner up and mosey to the bleachers. Partner 1 – Run to top of Bleachers, Partner 2 – Do Calf Raises ; Rinse & Repeat until both partners have completed 10-Runs to the top.
Mosey to the track, 1-Lap only, stopping at each corner with 5-Hand-release Merkins.
Mosey to the middle school driveway for a little hill-work. Only had time for 7’s (not 11’s) with Burpees on top and Squats down below.
Indian run back to COT (at least for the sections with good lighting).
Moleskin:
I did disclaim in the beginning that the workout would be both knee and calf-friendly since I have issues with both, but the calf-raises on the bleachers didn’t sound as bad in my mind. In reality, they were pretty brutal, probably close to 200/Pax. Bottlecap, Moneyball, Frack and Strawberry were crushing the runs. I appreciate Jingles and Fusebox’s help on keeping the QIC straight on the count. Watchtower is a great AO and I appreciate the opportunity to lead these men. Thanks to Strawberry and Chipotle for coming out to support the QIC.
Announcements:
Susan G Komen Race for the Cure this weekend in Charlotte. Here’s a link to race info:
http://charlotte.info-komen.org/site/TR?fr_id=6906&pg=entry
F3 Golf – 10/27/17 – (Bottlecap looking for 3 Pax to join him)
Church on the Street (COS) – Looking for five (5) Volunteers the first Sunday of every month to volunteer on Sunday Mornings from 6am – 8am. See F3 Strawberry or use the Sign-up Genius below.
Hyper-link to Sign-up Genius
https://urldefense.proofpoint.com/v2/url?u=https-3A__m.signupgenius.com_-23-21_showSignUp_20F0D4AABA82CA7FE3-2Dchurch&d=DwICAg&c=euGZstcaTDllvimEN8b7jXrwqOf-v5A_CdpgnVfiiMM&r=8GA9niIAVne87QmnNfTJt9vwGTcso_iK0YDNZwMGf5A&m=KbQgCpbw5jojoorUtP_1Bqy466aFaEm29gmA-0BOmiU&s=fEqEpskGDIgd_hIZnry6PZqok0t0c1R820w-Xasb08w&e=
The no running workout began with a brisk walk to the parking lot. We workout and sweat was made, then some Mary. The End.
Just joking.
The no running workout began with the disclaimer that lead into brisk walk to the warm-up. Warm-up consisted of 30 SSH’s, 25 Imperial Walkers, 20 squats, and Arm circles(front & back). “Oh hi H–fa, nice of you to show up late. Are you ready now? Insert angry response here.”
Now to the meat and potatoes. We lined up on the horizontal line in the parking lot. First set called for One-Leg bear crawl to the opposite side of the parking lot, after reaching the other side do 30 LBC’s. Repeat back to the other side using the other leg. (At this time a certain average “Joe” of the glass variety mumble-chatter drastically decreased.)
Next, Lunge Walk to the opposite side of parking lot, after reaching the other side do 20 one leg merkins. Repeat back to the other side using the other leg to do the Merkins. (At this point, forgot a certain average “Joe” of the glass variety was still there.
Now let’s do backwards Lunge walk tot he opposite side of the parking lot, after reaching the other side do 30 squats. Repeat back to the other side.
Now for the favorite. One leg broad jump-one leg Burpees to the opposite side of the parking lot, after reaching the other side do 30 Monkey Humpers. Repeat back to the other side using the other leg for the One leg broad jump-one leg Burpees.
Time to circle up. Calling for Bear-Crawl ring of fire. The PAX crawled in a clock-wise motion until the command to stop was given, then 5 Merkins. While in bear crawl position, turn around and repeat the above. Exercise was cut short due to difficulty for some.
Let’s stay in this circle and let’s do”the thing that is kind of side step squats”. 1, 2, 3 , uh wait a minute. Due to the Q’s mistake, we abandoned that exercise to go to another. Sorry.
Still in a circle, the PAX got into a plank position. Take it down to 6 inches and hold. While at 6 inches move your body in small circles(clockwise and counter-clockwise). Take it back up and keep in plank. Now repeat. Take it back up and keep in plank. Now, give me 5 Merkins. Take it down to 6 inches and hold. Take it back up and give me 5 more Merkins. Recover. After some mumble-chatter Shake N Bake was called(five Burpees on your own). Then after even more mumble-chatter and a suggestion from a certain average “Joe” of the glass variety the Disruptive Shake N Bake was born(Burpees that increase the number of Merkins as the number of Burpees increase).
Now for a brisk walk to the picnic tables for two rounds of 20 Dips and 20 Decline Merkins. The screams of shoulder muscles suggested it was time for Mary.
Mary consisted of ………wait wait wait, Disruptive Burpees. Now 30 LBC’s(4 count), 25 Rosalita Wip, 15 Flutter Kicks, and 15 Freddy Mercury. And were done.
Preparing for a large crowd from RockZero, YHC geared up with a plan to test the entire nation, clydesdales and whatever you call those people who run fast.
I dunno if they got the memo.
But before too long, 7:01 (that’s what makes it moderate, or so the claim goes), the usual warm up kicks off, consisting of laps around the short track, standard warm up exercises, like SSH, Merkins, Mountain Climbers, the like.
Then straight into the meat of it…
Enter, the tabata timer. 45 seconds of exercise, 15 seconds of rest/relocate to the next station. Rinse and repeat for 15 stations. Set to music older than YHC, but such is life as the WarBaby.
1. Jump Ups
2. Dips
3. Plank
4. Derkins
5. Lunges
6. 8 Count Manmakers
7. Wind Sprint
8. Merkins
9. People’s Chair
10. Peter Parker
11. Incline Merkins
12. American Hammer
13. KB Swings
14. Squats
15. LBCs
Two Rounds of this.
Then to the playground. Gotta love having pull-up bars at the site, and it’d be a shame to not put them to use.
Mini Murph for time.
Pull ups, Merkins, Squats and laps around the baseball field.
Wrap that up with some PAX choice mary and it’s a wrap.
There wasn’t a whole lot of mumblechatter from the crowd. Partly because of the music. Partly because 15 seconds is a lot shorter than you imagine. So unfortunately no funny anecdotes from today. Maybe if YHC made the timer more like 40-20… bah!
PAX looking to break up a bland running routine and get in some speed need to join the Swift workout on Tuesday morning in Ballantyne at the Vine Restaurant.
The THANG:
SYITG,
Bratwurst
15 men avoided the Fart Sac and headed out into the gloom for a nice moderate workout!
Warm up
Mosey around the course while stopping doing
20 x SSH
10 x merkins
10 x squats
5 x burpess
The Thang
Today we did a little station workout in about 1/3 of a mile loop.
Station 1 10 x merkins behind the school
Station 2 10 x pullups over in the playground
Station 3 10 x squats far side of behind school parking lot
Station 4 5 x burpees basketball court
Station 5 10 x dips built in benches
Station 6 10 x step ups picnic tables between the school buildings
Station 7 5 x times up and down the two flights of stairs, next to the parking lot we started in
Station 8 10 x CDD lower parking lot
Repeat this for 30 min
The grapester dominated this, he almost completed 4 rounds right behind him were two half century club members Stay Puff and Nomad excellent job.
Pick up cones and meet in the back field
20 X LBC while we wait for the whole pax to arrive
Then time for the finally slow jack webb
1 merkin 4 air presses, 2 merkins 8 air presses up to 8 merkins 32 air presses
The pax loved and begged for more but time was out and we mosey back to the launch
Moleskin:
First of all I apologize for the delayed back black posting. It was an honor to Q this pax great effort by everyone. I hope the slow jack webb wasn’t too easy for everyone. I also tried to give everyone a full body workout with the stations hope you enjoyed. Thanks again to Lois and Sensei for letting me Q. Nomad thank you for taking us out.
Announcements
F3 Golf Tournament
Plugs for other F3 workouts
Also a race that happened after the workout on the Saturday that already has went by
19 men helped YHC celebrate his 40th birthday in F3 style. When Pop Tart asked me months back to Q this date, I got excited about the unplanned birthday Q! After sending out an invite via Twitter on Sunday afternoon, I was thrilled to see such a good group show up to start their week. One in particular that I give respect to for showing up this morning was Lobsta Roll after his beloved Patriots lost a heartbreaker to our Carolina Panthers! However, Lobsta Roll quickly reminded us all (and then McGee later re-reminded us) that Super Bowls aren’t won in September. YHC tried to offer his condolences by encouraging Lobsta Roll that it was still baseball season (Go Sox!)
Following those jabs, and seeing no FNG’s, a quick disclaimer was given and off we went.
The Thang:
COT– SSH x 15, IW x 15, LSS x 15, Burpees x 10, Merkins x 15, Burpees x 5
Mosey to track for some partner work, with P1 doing called exercise and P2 running a lap. Flapjack upon finishing the lap.
Exercises– Elbow planks, Freddie Mercury, Six-inch plank, Heels-to-Heaven
Mosey to playground for next set of exercises: 4 times through each set of exercises
Exercise 1: 10 pull-ups, 20 merkins, 30 dips, run around parking lot island and return
Exercise 2: 10 burpees, 20 squats, 30 LBCs, run around parking lot island and return
Mosey to back parking lot where cones were set up at 4o yards. Back to partnering up.
Exercise– 4 sets of 40 yard sprints (challenge against your partner) with 10 hand-slap merkins between sets
Mosey back to base and done!
Moleskin:
YHC considered a workout where everything was in sets of 40. However, I quickly realized the monotony in that and changed course. I did try to incorporate a full body workout with more “explosive” running. I figure I’ll try to become “explosive” in my 40s, since I didn’t achieve that in my 20s or 30s! Burpees and pull-ups are never the PAX favorites, but I am always glad we do them. And the 40-yard dash at the end proves that we still have some fast dudes in F3!!
Thanks to Pop Tart and Squid for the opportunity to lead.
Announcements:
Prayer for Prohibition’s co-worker, who lost a family member in a car accident over the weekend. Always be reminded of the opportunities we have to make a difference in our communities.
A brisk October morning and the HC of our fearless leader brought out 10 PAX to follow him through dark neighborhoods of Blakeney. As the Blakecovery tradition holds, Bratwurst pulled up at the last minute, jumped out of his truck and off we went.
A short distance down Rea Rd (past Elevation Church), a right into Landen Meadows, meandering through a few different neighborhoods (it seemed that way because the houses looked different), finally ending up at Ardrey Kell, then make a right and back to launch. A little over 5 miles.
Finish off the morning with some stretching focused on calves and hamstring.
MOLE SKIN
This may have been a record number at Blakecovery and the first sighting of long sleeve shirts. In spite of the kvetching about their achy bodies before the start, Bunker and Gumbo were leading the way with another PAX who seemed concerned about the pace of the run (Swedish Fish). Great job by No Regurts and good to see Beaker make an appearance at Blakecovery.
At one point, most of us were convinced Bratwurst got us lost as we wandered through the neighborhood enjoying the scenic Charlestonian homes, one a spectacular coral color.
Finally, Doc McSutffins reported the first known injury as a result of our recovery run. If you read the title of this backblast or his slack post you figured out his issue. Here is something that may help: http://www.bagbalm.com/
25 PAX showed up with high expectations of partner work. YHC, sporting a Breast Cancer Awareness Pink Hat (per Posse, all Qs are to wear pink this week) to draw attention to this Saturday’s Susan B Komen race in Charlotte where F3 and Speed for Need will be in full force. Based on the non-stop grumblings, I’d say partner expectations were not only met, but possibly exceeded.