12 of SOBs finest gather this morning for a workout led by YHC. I spent some time the night before looking at some previous BBs, looking for ideas, and decided to do a combination of some of the previous The Brave workouts I have attended as well as other SOB and UC workouts, targeting to fulfill the 3-4 mile requirement but also be able to do some challenging work.
It went like this:
COP (Abbreviated version)
20 SSH IC
30 Mountain climbers IC
Mosey to the pond by Rushmore Dr., gather at the bottom of the hill, start with 10 Merkins, 10 wide arm Merkins, 10 Diamond Merkins, run a round the pond, return to the bottom of the hill run to top and touch the bushes behind first tree, run back down to bottom of hill and do 5 burpees, repeat for the next 3 trees, doing 5 burpees at the bottom each time, once finished run around the pond again and finished with 10 Merkins, 10 Wide Arm Merkins and 10 Diamond Merkins, then do some Mary (flutter) while waiting for the PAX to finish.
No rest and mosey to the Bull Ring, stop at main entrance, plank while waiting on the pax, partner up, run around the Bull Ring stopping at each building entrance partner 1 planks, partner 2 planks by putting feet on partner 1’s back and do 20 Merkins, switch and repeat, finishing back at the entrance. (80 Derkins per PAX total)
Did some more Mary while waiting on PAX to finish.
Mosey to Loch Ness, gathered at first building then:
Run 1 lap around Loch Ness, then stop and first building and do 10 Derkins, run to second building do 10 Step ups/box jumps, run to benches and do 10 Dips.
Run 2 Laps then at first building do 20 Derkins, run to second building and do 20 step ups/box jumps, run to benches and do 20 Dips
Run 3 Laps around Loch Ness, then at first building do 30 Derkins, run to second building and do 30 Step ups/ box jumps, run to benches and do 30 dips.
At this point we were running out of time so we gather the PAX at the first building, then mosey back to start point, still a couple of minutes left did some flutter, Dolly, Hills to Heaven and……DONE!.
Moleskin:
Thank you gentlemen for the opportunity to lead, this is my second Q at The Brave and felt that I had to redeem my self from the previous Q I did, since at the time I didn’t quite grasp the concept of a workout at The Brave, and people didn’t really appreciate the Burpee Fest.
Everyone pushed hard, Mario and Laronda were at the front through out the workout, strangely Thin Mint, Frasier and Haggis were at the back for most of the workout I think saving the legs for the Isabella Santos the next day, although Thin Mint took the lead at Loch Ness and I am pretty sure he lapped me and then some more. Fire Hazard strong as always stayed with Frasier I think also conserving energy to push a chariot the next day.
Lex Luthor and Fallout strong performance pushing through.
Madam Tussauds, Nardog and Soft Pretzel my BRR buddies showed their legs are still strong from all the BRR training.
Announcements:
Isabella Santos 5K next day.
Susan G Komen 5K Next Saturday morning
SOB Christmas Party December 16th, save the date.
Something about Poker.
Can’t remember anything else.
Coffeteria afterwards at Einstein’s Bagel
12 Goats gathered on a great early Fall morning to get Back to the Basics… having basked in the glory of a more than solid BRR showing, it was time to return to the building blocks for “the next…”
I’m not sure we ever disclaimed… so by reading this BB, you agree that you are agreeing that I’m not a professional, and you exercised at your own pace, and that you won’t sue me…. yada, yada, yada…
The plan was simple:
5-5.5 miles completed depending on pace… EXCELLENT JOB!
Moleskin:
The track was getting lonely… so we HAD to oblige our commitment to use said track! It was like a long lost friend that we hadn’t seen in a lonnnnggggg time! Perfect weather… and it was great to return to some more speed-focused intervals. SIDE NOTE: Experienced Mountain Goaters should be thinking of the following in terms of their weekly training:
If you combine those different “types” of training, you will see results, and you will avoid injury. What we do on Fridays for most of us counts for #3. I will be honest that I definitely don’t do enough #1… but that is a personal problem…. #TWSS.
It was great having Bullwinkle join us! Thanks for getting up early, and tackling something I’m assuming pretty new for you! You are always welcome to join us!!
Also great to have Costanza… this is his second time out, but I missed the first one… so site-FNG to me! Great to have you out! I’m very proud of you also tackling this running-thing, including your soon-to-be 2nd 5k!!
Congrats to Benny on your 1-Year Anniversary! You have become an exceptional PAX and leader in South Charlotte, especially at Peak 51 and Mountain Goat. I know you go to lesser sites… :-), but I consider those 2 your home!!
I love having everyone there! There are many different levels of runners, which is great! Thanks as always to the regulars that are there every week… Retread, Sensei, Gullah, Lois, Tweetsie, Nomad, Adobe, Drano… this doesn’t happen without you guys being there week-in/week-out!
Announcements:
Thanks to Tweetsie for the prayer out!
I was blindsided Monday by Orangewhip when he asked me to Q, which I agreed to. All week long Faultline and Orangewhip were nervous on whether I was serious because they both reached out to me during the week to double check. I was, so here we go.
Mosey to lower parking lot close to playground.
20xSSH
20xIW
10xMerkins
The Thang:
Partner up with the person next to you, unless you are Horsehead, and Catch Me if You Can out of parking lot, right down Covenant Church Lane, around church to Fullwood, left on Fullwood up to Avington Place. Apparently the guys have a real hard time with directions, so I had to explain 5 times. It might have been the marbles in my mouth.
Once at Avington, we ran counterclockwise around the neighborhood and performed 15 merkins at each intersection. The neighborhood formed a perfect loop, except for the first 3 turns, so very easy to follow. Once we were done, take a right on Fullwood to new townhomes across the street from the church. Similar concept as before, except 5 hand release merkins at each intersection as you complete loop. Mosey back over to the parking lot where we warmed up.
Perform 20 dips on benches, run to the top of the parking lot to Covenant Church Lane, 20 monkey humpers and back down. Repeat 2 more times.
Mosey back to the soccer field by the launch point for a time killer. 4 sprints across the field then back to the parking lot for some Mary.
20 X LBCs
10 x Cross Crunch each leg
10 x Toe Touches
20 x Flutters
10 x Can Opener each leg
Moleskin
I have not posted many times to Kevlar over the summer due to BRR training so it was nice to get back out there. Funny though that OW asked me to Q, and then it doesn’t show. Lame. Tackling Dummy did not enjoy the running part very much and said he will never post at a workout led by someone who just did the BRR. Trust me, I am not a runner, just being proactive for all the empty calories from the beers I plan to consume this weekend off. Alf was really hard on himself that he couldn’t quite touch his toes on the toe touches even though he has short legs, but he made up for it by leading the pax on the runs up the hill. My guess is Turkey Leg could touch his toes but not sure. I had to resort to hand release merkins on the second loop as my form was called into question immediately by Alf. It is hard to cheat on HRM, so I hope I passed his test. Swiss Miss took off like he stole something at the beginning and kept it up the whole time. Alf, TL, Squid and Fletch were pushing hard on the hill, and impressed by Cottontail and Younglove pushing hard all the way until the end. Great work by the entire Pax. Thanks for the take out Squid.
Announcments:
Isabelle Santos run tomorrow
F3 Golf 10/27
November 4: 5k run at Covenant Day
With the Isabella Santos / Speed For Need race this Saturday, Ascent will remain open as a 7 am workout option! So all y’all over at the Rock Zero, c’mon up Rea road a bit and join us at Olde Providence Elementary
We will be featuring the Tabata timer (A form of HIIT) which will scale regardless of ability. So take advantage of this to tighten up that EH on that FNG you’ve been targeting, call up the PAX that have fallen off the radar, etc. They will survive, and it’s an easy refusnik if injuries prevent running. (All running will be optional in nature)
See you in the gloom
Yet again at Impromptu a lot of new PAX (8) and old PAX (22 including a young-looking Recalculating in his newish “athletic fit” plaid shirt) took to the best AMRAP course this side of 12 Mile Creek. The weather was a little cooler which hopefully contributed to some better performances as well.
WARMUP
To get the PAX fired up for the day, we had a Motivational Speaker take us through warm-ups. Foley kicked us off with his VQ – Nice Job! He apparently had been preparing for days by the looks of the small pad of paper he brought with him for cue cards.
Mosey to front of middle school. Disclaimer given. SSH x 25, Merkin x 20. Mosey to the back of the high school for the action.
THE THANG
AMRAP challenge. Consists of about a 1/2 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible. Stations included:
After 30 mins, we gathered up the PAX and slogged back to COT
MOLESKINE
Great effort by all today . . . every PAX got at least 3 laps in. Nice work. 8 PAX took to the course for the first time while 18 returning PAX either met or beat their previous best performance. Great job by Goodfella leading the way and matching his course record. Shout out to Rockwell for being the only PAX to make all 6 AMRAP workouts. Here are the results:
| PAX | April | May | June | July | August | Sept |
| Goodfella | 3.5 | 5.2 | 5.2 | 5.4 | 5.4 | |
| Bottlecap | 3.5 | 4.6 | 4.4 | 5.0 | ||
| Dasher | 4.5 | 4.6 | 5.1 | 4.5 | ||
| Foundation | 3.4 | 4.4 | 4.4 | 4.5 | 4.5 | |
| Hollywood | 3.5 | 4.6 | 4.5 | 4.5 | 4.5 | |
| Crumbs (2.0) | 4.4 | |||||
| Frack | 4.3 | 4.4 | ||||
| Moneyball | 3.1 | 3.3 | 3.3 | 4.4 | 4.4 | |
| Damascus | 4.3 | 4.3 | ||||
| Recalculating | 3.3 | 3.4 | 4.0 | 4.2 | ||
| Rockwell | 3.2 | 4.1 | 4.1 | 4.0 | 4.1 | 4.2 |
| Crouton (2.0) | 4.1 | |||||
| Toast | 3.4 | 4.1 | ||||
| Foley | 3.3 | 4.1 | 4.0 | 4.0 | ||
| Hooch | 3.3 | 4.0 | 4.0 | |||
| Longhorn | 3.3 | 4.0 | ||||
| Maple Syrup | 3.5 | 4.0 | ||||
| Deflated | 3.2 | 3.6 | ||||
| Segue | 3.1 | 3.2 | 3.5 | |||
| Shop Dawg | 3.1 | 3.5 | 3.5 | |||
| Big Tuna | 3.4 | |||||
| Cobbler | 3.4 | |||||
| Ole McDonald | 3.4 | |||||
| Posse | 2.5 | 3.3 | 3.2 | 3.4 | ||
| Xerox | 3.0 | 3.3 | 3.4 | 3.4 | ||
| GTL | 3.5 | 3.4 | ||||
| Blue Pill | 3.0 | |||||
| Dirty Bird | 2.1 | 3.0 | 3.0 | |||
| Finch | 3.0 | |||||
| Rocket Man | 3.0 | |||||
| Baby Bell | 2.3 | |||||
| Big Ten | 4.0 | |||||
| Bookworm | 3.2 | |||||
| Brexit | 3.3 | 4.0 | ||||
| Chunky Soup | 3.6 | |||||
| Das Boot | 4.0 | |||||
| Delta | 3.2 | 3.4 | ||||
| Doc McStuffins | 3.4 | 4.6 | ||||
| Doughboy | 3.4 | |||||
| Duck Dad | 3.3 | 3.6 | ||||
| Gator Cub | 3.0 | 3.4 | 3.5 | |||
| Jingles | 3.3 | 3.4 | 3.4 | |||
| Kielbasa | 3.6 | |||||
| Lamar | 2.5 | |||||
| OutOfOrder | 3.6 | |||||
| Popeye | 3.1 | 3.1 | 3.2 | |||
| Radar | 1.5 | |||||
| Rooney | 3.3 | |||||
| Shampoodle | 3.1 | |||||
| Shriver | 4 | |||||
| Striker | 3.5 | |||||
| Swamp | 3.4 | |||||
| The Abacus | 4.5 | |||||
| The Hoff | 3.2 | |||||
| Transporter | 2.6 | |||||
| Yeast | 2.5 | 2.6 |
ANNOUNCEMENTS:
THANKS DAMASCUS FOR TAKING US OUT
Sixteen Pax were poised and ready to work at 5:30 sharp – maybe BW got a new alarm clock? Warm up with a HB 5k around Carolina Courts and congrats to Hoffa who remained upright this time.
COP:
SSH (25); Imperial Walkers (25); LSS (20); Merkins (20); Merkin-less Burpees
The Thang:
Line up in the parking lot for some work between the lines.
Round 1: Shuffle right across the parking lot, 5 Burpees, shuffle left to starting point, 10 burpees, repeat but increase burpees to 15 and 20.
Round 2: Lunge walk from starting to end line, 5 Merkins, lunge walk back to start, 10 Merkins, repeat with increased Merkins to 15 and 20.
Round 3: Same as above with Bear Crawl and Bomb Jacks.
Mosey to the island street. Run to the front of the parked truck for 5 Monkey Humpers then to the stop sign for 20 Flutters, 20 CDDs, 20 Jump Lunges (Mary Katherines)
Run back to start with same Monkey Humper routine and repeat of Flutters, CDDs and Jump Lunges
Indian run around parking lot and then circle up for extended Mary (Rosa Lita with whip, LBCs, Dollys, Back Scratchers, and Protractor until time)
Moleskin:
The line work turned out to be a gut check with the shuffle/burpees setting a strong early tone. Mumblechatter was a bit light but steady throughout. Not sure who was in the parked truck with the headlights on but they were treated to a front row seat to an impromptu monkey humper show. Sorry (not) for the blinding camera light during namerama. I’ll be sure to turn that off next time cuz we definitely look better in the dark. Great work by all to push through the grind. Thanks for the opportunity to lead.
Come on out to Cuthbertson Middle at 0530 on Friday to measure your progress in the best AMRAP course in Northeast Waxhaw.
What is AMRAP? The challenge consists of about a 1/2 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible.
Stations include:
BONUS: Foley’s VQ on warmup . . . In a van down by the river!
RESULTS THUS FAR:
| PAX | April | May | June | July | August | Sept |
| Baby Bell | 2.3 | |||||
| Big Ten | 4.0 | |||||
| Bookworm | 3.2 | |||||
| Bottlecap | 3.5 | 4.6 | 4.4 | |||
| Brexit | 3.3 | 4.0 | ||||
| Chunky Soup | 3.6 | |||||
| Damascus | 4.3 | |||||
| Das Boot | 4.0 | |||||
| Dasher | 4.5 | 4.6 | 5.1 | |||
| Deflated | 3.2 | |||||
| Delta | 3.2 | 3.4 | ||||
| Dirty Bird | 2.1 | 3.0 | ||||
| Doc McStuffins | 3.4 | 4.6 | ||||
| Doughboy | 3.4 | |||||
| Duck Dad | 3.3 | 3.6 | ||||
| Foley | 3.3 | 4.1 | 4.0 | |||
| Foundation | 3.4 | 4.4 | 4.4 | 4.5 | ||
| Frack | 4.3 | |||||
| Gator Cub | 3.0 | 3.4 | 3.5 | |||
| Goodfella | 3.5 | 5.2 | 5.2 | 5.4 | ||
| GTL | 3.5 | |||||
| Hollywood | 3.5 | 4.6 | 4.5 | 4.5 | ||
| Hooch | 3.3 | 4.0 | ||||
| Jingles | 3.3 | 3.4 | 3.4 | |||
| Kielbasa | 3.6 | |||||
| Lamar | 2.5 | |||||
| Longhorn | 3.3 | |||||
| Maple Syrup | 3.5 | |||||
| Moneyball | 3.1 | 3.3 | 3.3 | 4.4 | ||
| OutOfOrder | 3.6 | |||||
| Popeye | 3.1 | 3.1 | 3.2 | |||
| Posse | 2.5 | 3.3 | 3.2 | |||
| Radar | 1.5 | |||||
| Recalculating | 3.3 | 3.4 | 4.0 | |||
| Rockwell | 3.2 | 4.1 | 4.1 | 4.0 | 4.1 | |
| Rooney | 3.3 | |||||
| Segue | 3.1 | 3.2 | ||||
| Shampoodle | 3.1 | |||||
| Shop Dawg | 3.1 | 3.5 | ||||
| Shriver | 4 | |||||
| Striker | 3.5 | |||||
| Swamp | 3.4 | |||||
| The Abacus | 4.5 | |||||
| The Hoff | 3.2 | |||||
| Toast | 3.4 | |||||
| Transporter | 2.6 | |||||
| Xerox | 3.0 | 3.3 | 3.4 | |||
| Yeast | 2.5 | 2.6 |
Warm up
SSH X 30 IC
Squats X 20 IC
Squat straddle Hops X 20 IC
Sun salutations X 2
The thang
Mosey Down Burnt Mill (1.1 mile)
Mosey through woods to new greenway bridge
Mosey Down the dark dirt ankle breaker path to the other bridge (1.4)
Mosey through park
LBC X 20 IC
Endex
COT
Welcome FNG “Winer” – “Winer DineHer 69Her” glad you made it out! See you next week! Good work fellas.
SPEEDFORNEED!!!! SOB/Area 51/ Union County
Finally, F3 Nation’s South Charlotte Region (Area51 / SOB / Indian Land / Union County) inaugural SPEED FOR NEED race is just a few days away. First of all, thank you so much for your support for the SFN initiative whether through your donations, encouragement, retweets, manpower, or ideas. Saturday is our big day… over 60 signed up and a few more there in support! You will experience firsthand what we brothers have created together in SFN to celebrate our Track Commanders, bring joy their families, encourage our community, and share what F3 Nation is in all three of the F’s we proudly display on our chest. It should be a great day!
Please review the schedule of events below so that the morning runs smoothly… the time will go fast (especially once Frasier starts pushing)! Make sure to be at the tent at 7:45am sharp for a group photo, and expect us to be let off early right before 8:00. Don’t forget to sign the poster board under the canopy with your F3 name (if your M or 2.0s want to sign, that’s great!). SFN shirts will also be sold for $20 at the canopy if you would like to wear one (kids and adult sizes). Our canopy will be at the end of sponsor row, closest to the starting line. Finally, if anyone gives us an inquisitive look, give them a business card with F3 on one side and SFN on the other #EH.
We’re really looking forward to the event, and be sure to encourage our riders and their families while you are there.
– Fire Hazard, Buckeye, JRR Tolkien
Contact: Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or email SPEEDFORNEED@yahoo.com
SFN… HELP Kids, GROW F3 Nation ~ Buckeye, Fire Hazard, and JRR Tolkien
A week or so ago, Bullwinkle asked me “last minute” (his words) if I could Q Union County’s toughest moderate workout. I was honored that he asked and quickly obliged. BTW, there’s nothing moderate about the effort and exercises the 9 PAX put in at #F3Conviction. Here’s an example:
05:30 – leave main lot & mosey to bus lot at back of school. A few high knees and some butt kickers mixed in to help get the hamstrings warmed up.
SSH X 20 IC
IW X 20 IC
LSS X 20 IC
Merkins X 5 IC
Wide Arm Merkins X 5 IC
Mtn Climbers X 20 IC
The Main Thang
Round 1
1 Min of Rest
Round 2
1 Min of Rest
Round 3 (Lightning Round)
06:15 – Mosey back to main lot
Moleskin
Everyone, including YHC, was on time this AM, although Playoffs cut it close. Apparently he thinks STOP signs are YEILD signs at 5:29 in the AM. If he weren’t heading to the AO, you would have thought he was on a mad dash to look for Elvis with the way he rolled through the Stop sign at the intersection before the school entrance. He was the low scorer in the FFL, and we thought we would get to see him pay his debt, but Nomad has gone MIA and hasn’t provided the punishment. Speaking of MIA, it was nice to see Sling Blade in the gloom. He seemed to re-aggravate an old back injury during EMOM. Let’s keep him in our thoughts & prayers for a healthy & speedy return. Since YHC’s weinke was EMOM, it only made sense to provide music. I believe it was Arsenal who approved the playlist. It was definitely helpful to have a loud ‘noise’ to distract us from Shake n’ Bake’s Toy Soldier form. #notaprofessional. The workout started with a good bit of mumble chatter but it quickly died down as the minutes ticked away. To quote eHarmony, “a minute has never gone by so fast and at the same time seem to take forever.” I still want to know what Bullwinkle’s “deconstructed burpee” is. #notaprofessional. You can’t tell Woody was on IR for months earlier this summer. Dude crushes every workout. I guess he’s making up for lost time. Gypsy enjoyed the beatdown so much (or is so strong) that he asked for more #Mary at the end. #hesnotright. Glad we didn’t have time to oblige – I was smoked and hope everyone else was too.
Announcements
Oct 7 – Anson Co. convergence. UC PAX to help celebrate 3 yrs of Anson Co AO’s. Clown car from Carolina Courts at 6AM on 10/7
Oct 7 – SpeedForNeed event at Susan Komen 5K. Come support by being present & representing F3. Need people to be visible and available to answer spectators questions