15 plunged into the depths of the sea of knowledge, and emerged with pearls of wisdom (and possibly some fresh calluses)
THANG:
Warmup:
20 Swings + 10 Merkins, repeat X 5
Swing / Clean / Hi Pull / Snatch combo – continuous movement
Repeat x3, x6, x9, but not x12
RDL / Goblet Squat / F Lunge / B Lunge – continuous movement
Repeat x3, x5, x9 (sketchy), and most definitely not x12
Partner Up:
Teabag x 10, Overhead Press x 10, Teabag to Overhead press combo x 10
Clean x 10, Press X 10, Clean and Press combo X 10
Swing x 10, Goblet Squat x 10, Swing to Goblet Squat combo X 10
Snatch x 10, Reverse Lunge X 10, Viking Salute x 10 (click link for video)
20 Swings + 10 Merkins, repeat until 6:15
MOLESKIN:
Here’s a tip – don’t bet on billiards with anyone named after a state (Minnesota Jack, Arkansas Slim, the list goes on) or look for life-changing exercise instruction from someone who ate a pack of Nabs he found in his vehicle on the way to the workout. That said, I noticed some guys really taking my swing instruction to heart this morning and I got a little teary eyed. It could have just been catching a whiff of High Tides tank top (seriously, try some Tide), but I think it was a little bit more. Header had out his preacher notebook and Bulldog was trying to figure out his Evernote password but couldn’t get Siri to understand the letter “R”.
Missing Turkey Leg this morning. Probably posting Strava runs from the Shire again. We await his return. He still working on a autobiography novel about the incontinent jogger, “The Man with One Brown Sock”. A screenplay starting Tom Hanks and Dabney Coleman is also in the works.
Voodoo was off searching for his true calling in life. He was devastated last week upon learning that Elon Musk was not gas station cologne. All of those quarters gone to waste. He’s also trying to find out why his electric car only has a range of 3 miles. Try the 600lbs of kettlebells in the passenger seat pal.
The general workout went a little like a Pandora station. Keep skipping exercises until you have to listen to a commercial. Hope you guys got your moneys worth. It’s all optional, I suppose, but you’re not gonna look like this if you keep doing that. #flex
Welcome Gaylord. The Sorting Hat really flipped you a stinker with that name #notslytherin. Glad you are still coming out.
Rumors of a Brown sighting. Nowhere near a workout, mind you, but the man has been spotted. Keep hope alive.
Ended the workout with a jewel from one of TRs series of “clean but weird” videos – the Viking Salute. I received, in return, some various other salutes from the pax. Smokey took a knee in protest and left his kneecap in the parking lot.
Finally, this morning marked the debut of my genius invention, the “Lockscreen Weinke“. Save the weinke as a photo to the iPhone lockscreen and BAM – instant access during the workout. Problem is, when you are playing the Alan Jackson Pandora Station, the controls cover up the text and it is rendered useless. Oh well, back to the drawer. It did serve to remind me though, that you need to be prepared for when life throws you a curveball. Train to handle the unexpected. Don’t get shaken up when something goes awry – it will happen.
All I can remember from this AM . . .
Probably some announcements too. Contact Bulldog via his America Online email address for these.
HH
15 posted on a perfect morning for this week’s version of Rebel Yell (just waiting for some liberals to catch wind of this name and get offended….. it’s only a matter of time). Strong, veteran crew showed up this morning. Fredo came in hot around 5:30:45. We waited a bit for him because we wouldn’t want him to miss out on Ms. ‘Horn. Disclaimer given. Pax ready to get after it. Here’s what went down:
The Thang
Mosey across Elm and down our favorite little incline. To the bottom for COP: IW x 15 IC, MC x 10 IC, LSS x 10 IC. Doc immediately got on YHC for LSS form. Too much of that causes tendinitis to flare up. If YHC was a goat or another mammal, it wouldn’t be an issue since Doc was there. Just needed a little warm up for our little quickie with the Murderhorn #segmenthunting. One time, AYG to the top.
Mosey back across Elm to the fountains by Chipotle (the restaurant, not the pax). Partner up for a simple workout: as a team, do:
100 Burpees
200 CDD’s
300 Step-ups
400 Merkins
500 Heels to Heaven
Call it at 6:12 to mosey back to launch. Done.
Skinny:
YHC was thrilled when McGee rolled in, as this workout was inspired by a BB I read from one of his workouts within the past few months. I vowed to do something similar once I got done with the BRR buffoonery. I couldn’t find is BB for the exact exercises, so I went with something I felt was doable but would smoke the Pax. This was an ultimate you vs. you workout. You could go balls out if you want, or you could dog it if you wanted to. The partner aspect keeps some accountability, as well as some encouragement. It’s a smoker, though. No one finished, as far as YHC knows. The Burpees and CDD’s went a little faster than YHC thought they would, but the pace really started slowing at the step-ups. As the great San Diegon philosopher Ron Burgundy once eloquently stated: things escalated quickly. This Weinke will be brought out again, that’s a promise.
YHC hadn’t gotten a chance to segment-hunt the Murderhorn in a while, so I wanted to see the effects of BRR training. In short – it works. PR. After running BRR, the Murderhorn isn’t so bad.
Great group this morning. Everyone was getting after it. YHC didn’t see anyone resting or dogging it. Just good, hard work. Not too much modification either. Tuna was, however, complaining that there wasn’t enough running. He’s looking for a BRR team for 2018. I hope all you men feel better for posting this morning.
Thanks to Heartbreaker and Strawberry for the chance to lead. If you haven’t ever Q’d at Rebel Yell, let them know and get on the schedule.
Annoucnments:
Gut Check after Rebel Yell on Thursdays. Strawberry and FMB are coming up with some great topics to discuss.
COTS once a month on a Sunday. See Strawberry if interested.
Some other guys said some stuff that I can’t remember. Gotta run to a meeting – sound off in comments with other important stuff. Talking about how much FC’s arse smells does not fall under the category of “important stuff.”
Goonie out.
With a little slack requested for lateness by YHC, here is the tale of Bagpipe Tuesday morning. 17 PAX in all.
Bit of a long mosey to warm-up in the far parking lot of the office buildings around Lochness. COP = 20 SSH, 10 merkins, 20 hydraulic lunges, and 15 mountain climbers, all IC. Thank you to Hops for his first of several witty comments this morning – the Deacs climbed the Mountain on Sat – YHC enjoyed this reference to the Wake win over App St in Boone.
Mosey on to the grass hill located at the bottom of Bagpipe Hill. Triple nickel with squats at the top and merkins at the bottom. Run Bagpipe Hill and stop on the bridge for: 10 derkins IC, people’s chair w/ 50 air presses, 10 derkins IC, people’s chair again.
Mosey all the way to the helicopter pad. Take note of the fertilizer and other debris that had blown all over it, proceed with the plan anyway. 30 dollies and 20 LBCs IC. Then 24 merkins civilian count with a burpee on every third. 20 American Hammers and 15 Heels to heaven IC. Take the stairs and run to the top of the parking deck. Plank and wait for the six.
At this point, YHC panicked a little and we started heading back even though I probably underestimested the speed of the PAX and we could have stayed a while. Anyway, mosey back with multiple stops for merkins, merkin/burpee combos, and Mary.
After a foolish stop in the Pei Wei parking lot, which of course is also the Starbucks parking lot where many cars drive through, we finalized the workout in the BofA parking lot next to launch. ~25 yard sprints x 4 in groups of three. Time called.
Announcements:
B3 = Ballantine Brown Bag. Tuesdays at Carolina Premier Bank at 12:15. YHC took part in this and it is another great way to get to know your fellow PAX and get some 2nd and 3rd F. Thanks to Hops for the leadership as well as Van Pelt for hosting in the Carolina Premier Conference Room.
Church on The Street: Need guys for this Sunday especially. Contact Strawberry or sign up here: https://m.signupgenius.com/#!/showSignUp/20F0D4AABA82CA7FE3-church
#Disclaimer
Yes – more detailed than usual due to venturing off site.
#Conditions
65° beautiful morning
#WarmUp
Mosey down Main Street and circle up behind the Barber Shop to run through the following exercises:
… and we were off – quick stop at Johnston Drive and Childers Lane for brief instructions
#TheThang
Starting at Childers Lane, there are 5 cross-streets ending at the Belle Johnston Community Center. Exercises are to be performed at each cross street, with each running length totaling 0.50 miles
Round #1 (running the length of Johnston Drive heading towards the Community Center): Tagalong Burpees x 10 @ each of the 5 cross-streets = 50 total (this is my newly adopted modification to burpee overload) – 10 HR Merkins + 10 deep jump squats –Toolbag was very confused, but this is not uncommon, he shrugged it off and followed suit.
Waiting for the six – FWD Bear Crawl to center parking lot island, BK Bear Crawl to start… and repeat.
Round #2 (running the length of Johnston Drive heading back towards Main Street): 10 Carolina Dry Docks + 10 walking lunge (5 each leg)
Waiting for the six – Curb dips x 25, civilian count.
Round #3 (running the first 3 cross-streets and turn back to the start – keeping all of the PAX together on this final round): Repeat Round #1 exercises on the way out & Round 2 exercises on the way back – modification was given to turn around at cross-street 1 or 2, depending on speed… the goal was to finish as a group and we followed instructions!
Final exercise: Grab a section of the low wall or opposite curb… clock merkins (introduced by Mr. C. Diego) – 5 reps at each position:
Get 3 sets of the above and run back to launch for a 3 minutes of Mary.
Everyone finished at the same time and we got a few seated AB reps in to “rest”, reps of 20 were requested from Private Benjamin, Shrink Wrap, and Carmen San Diego… Carmen only did 10 for some reason, but his cadence is much improved from a successful VQ earlier this month.
Overall, we logged 2.35 miles. Speedbag was a no show due to some sleeping difficulties and other reasons not to be disclosed – but I am sure he will tell someone he was there.
Thanks to Private Benjamin and Dumpster Fire for the invitation. I figured No Show is nursing an injury since he was mid-pack, hope you feel better my man – I know a good PT if needed! First time working out with Patient Zero, Scratch & Win, Lewinsky and Hot Stone… really glad you guys came out and enjoyed hearing Hot Stone‘s story and how Scratch & Win and Lewinsky motivated the group to keep moving.
#CountORama / #NameORama
12 PAX & zero FNGs
Announcements:
– Tagalong
Last night YHC recalled his Q duty as he was investing in quality time with the M watching her favorite TV show (which, in the interest of keeping YHC’s man-card will remain nameless, as YHC as grown to love said show). YHC lamented to his M about not having a plan, maybe a deck-o-cards, upon which time she promptly filled in the exercises.
YCH did not inform PAX of this prior to launch.
THE THANG
Mosey back and forth across SCMS bus lot, doing the following at alternating ends:
LSS (x10 IC)
Burpees (x5 OYO)
IW (x10 IC)
Moving RDL (x10/leg OYO)
High knees/Butt Kickers
Mosey to open area adjacent to bathrooms and commence the M-Card beatdown:
Hearts=Hill sprints (on hill leading down to baseball fields)
Diamonds=Overhead claps in Air Chair (reps= card# x 5)
Spades=Merkin (reps= card# x 2)
Clubs=Sister Mary Catherine (each leg)
Did this until approximately 6:05, then Jack Webb to 10 merkins followed by
10-American Hammer and Flutters (IC)
8-American Hammer and Flutters
6-American Hammer and Flutters…..yada yada until 2
Name-o-rama
COT
Moleskine Pontifications
– The card flipping was done via a nifty app YHC impulse downloaded last night. After having attended many card workouts where the deck was rigged by an “unsuspecting” group leader, YHC assumed this was a foolproof way to avoid any mumblechatter accusing YHC of stacking the deck. After what seemed like 5-6 consecutive hill sprint cards in a row the pax were rather dubious. Blame it on Siri. Due to this phenomena, the pax essentially ran hills for 30 minutes. #horseyindisguise
– Witch Doctor does not approve of hill sprints or dimly lit staircases.
-Dollywood is unsure of his age. 26, 27, and 28 were all attempted during name-o-rama without any resolution. Happy __ birthday anyhow, let us know how many candles to put on the cake when you figure it out.
-Long-time-no-see post for Sweatshop, good luck on marathon training. Also, very nice person despite the heinous nature of his nickname.
-Discovered during Name-o-rama: Chuck E. Cheese sells beer. Just saying.
Thanks Smoky for the opportunity to lead.
So I am trying to finish this Rebel Yell backblast at least before the next one for Rebel Yell gets out from Goonie who Qs Rebel Yell 9/28/17
14 did some hills even if they did not want it.
Warm Up
Slow merkins – 10 civilian count
Windmill – 10 In Cadence (IC)
Cotton Picker – 10 IC
Mountain Climbers
The Thang:
Mosey to the rock pile past the Murderhorn
Partner up – Catch me if you can
1 partner 5 merkins other runs with the rock up Murder Horn
Flajack when partner 2 reaches partner 1
On the way down from murderhorn
Instead of merkins do 10 squats
Jack Webb
4 merkins for every arm raises
We started with 1 and went to 8
Mosey to hill behing the Regal cinema
Run up do 1 burpee, down touch the wall and back again for 2 burpees….. Do till 7 burpees
I call this the outback special – where we lay on the back with the legs at about 45 degrees and holds then each pax runs around trying to push the legs down for each pax. Then he lays down and the next one does the same.
Moleskin
The pax for in for some running but YHC still had some BRR hangover so decided why not get back to hills. YHC was paired up One Niner who surely pushed me even after One Niner being injured. All the rest gave a good push. I remember it being particularly humid, I must have lost a gallon of water just on those Jack Webbs
Goonie was sure we were going to do some hills . He did acknowledge it was a hard 2.5 miles.
YHC particularly enjoyed this one.
Strawberry and Coal Ash looked strong pushing each other. This is what F3 is all about!
Strawberry takes us out .
Announcements:
https://www.youtube.com/watch?v=-LM0GuBHEx8
F3 Speed for Need an initiative to raise awareness for children with special needs through fitness. And very importantly empowering these children.
25 of Area 51’s finest showed up for a skunked circuit session that involved swinging iron, good tunes, and a little running. YHC got in early to plant the shovel flag and at 5:30 a disclaimer was given. Then it began.
The Thang:
Move to the soccer fields with bells kick on the tunes and here’s how it went.
Warm-up:
SSH x 20, Two-handed swing x 20 run a lap
IW x 20, Two-handed swing x 20 run a lap
Plank up – mt climbers x 20, hold plank for 20 seconds, Two-handed swing x 20
Circuit 1:
Squat, Merkin, Good Morning, Two-handed Swing all x 10 w/run to other side of the field and back
Circuit 2:
Clean and press from ground, Reverse lunge, Lawnmower (reverse grip), alternating swing all x 10 w/run to other side of the field and back
Cross the field: waiter/rack/suitcase carry. Start with right arm, come back with left.
Circuit 3:
Curls, Upright row, Overhead Extension all x 10 w/run to other side of the field and back
Circuit 4:
alternating swings, Snatch, OH presses, diamonds merkins, all x 10 w/run to other side of the field and back
Circuit completed twice, then a little mary with bells,
20 UR rows 5 deadlifts
15 UR rows 10 deadlifts
10 UR rows 15 deadlifts
5 UR rows 20 deadlifts
20 more swings and a final lap
Moleskin: Strong effort by the pax on Tuesday. Mumble chatter was at its normal volume but the workout was solid. I haven’t been a regular to Skunkworks because of work travel so it was nice to see a bunch of familiar faces.
Announcements:
F3 golf, Isabella Santos, 1 yr anniversary of gumby,
YHC had the take out
Got the message that Anvil was Q-less around 9:30 last night. Sent a tweet to McGee offering to cover and grabbed the pad to jot down a quick plan. PAX pushing on the 0530 start time, pulling in at the last minute. Rachel was last in. That would be the only time he was last this morning. Just in time for disclaimer. Off we go.
Mosey toward entrance 4. Crazy Ivan and turnaround to pickup Starsky. Guess Rachel was not last in. Continue mosey.
COP
IW x 15 IC
Mountain Climber x 15 IC
Merkin x 10 IC
Deadman Burpee x 5 OYO (H-R burpee with arms and legs out on ground)
Candlestick x 5 OYO (Start in squat-roll back-feet overhead-roll forward into merkin-finish with jump)
180 Burpee x 5 OYO (Burpee with 180 degree jump)
Hand-Release Burpee x 5 OYO
Low Slow Squat x 15 IC
Mosey through campus past launch lot to North Face
North Face Triple Nickel
Bottom of NF. 5 Jump Squat. AYG up NF. 5 Hand Release Burpees. Around and back to bottom. Repeat for 5 total reps
Entrance 3 parkway. Plank series to regroup. Elbows/RAH/RLH/Swap/Low Plank Jack x 12 IC
Mosey through campus to interior lot near streetlamp. Partner up.
Mary
6 inches/Flutter x 20 IC/6 inches/Heels to Heaven x 15 IC. Deadman Burpees x 10 OYO
Partner Stack Grinders
P 1: Run to next light and back
P2: Called exercise
Swap until called number achieved.
1: 120 Merkin
2: 120 Heels to Heaven
Table/Reverse Plank with RLH/LLH. H-R Burpees x 10 OYO
Mosey to Pavilion.
Bench Set
10 Step Up/10 Dip/10 Derkin/10 Box Jump Burpees
Civilian Merkin 10 Sets: Regular/Crucifix/Diamond
Mosey back to launch lot
Mary
High Flutter x 10/Hold/Rosalita x 10/6 inches/Protractor/Dolly
Finish with 45 seconds of Burpees
COT
Moleskin
Always enjoy a last-minute substi-Q. Maybe it is the pressure of very little time to plan, if any. Perhaps it is the quick change in mindset from PAX to QIC. Glad to take the Q this morning. Thankful for the ability to do it and for the men who posted the workout. Tired legs and coming off DR and 4 days sans workout. Had to find a good spot in the pain cave for this one.
Haze has a way with words. At least with welcoming PAX to workouts. Flutie appears in the gloom and Haze greets with, “Hey, Flutie, when you gonna stop stalking us.” A warm welcome to our New Hampshire transplant, who, BTW, invited all up to the Saturday workout. If you happen to be 900 miles northeast of Charlotte, please post to support and get in some work. Glad to have you with us Flutie Flakes.
Rachel and Brilleaux took off on the NF Trip Nickel. Well done men. Haze, Brushback and Snuka in 2nd wave. Also well done. Gotta say, that hurt. Have stayed away from NF since knee surgery when on Q, at least. That set took just over 6 minutes for future reference. Only left us with about 27 minutes.
All pushed on the Partner Stack Grinders, or at least appeared to. YHC’s partner, Starsky, putting in work. New”ish” to F3. Keep posting.
Swamp Thing back for more. Keep pushing. It does not get any easier, you just get better at it. Glad to have you with us. Keep posting.
Cheese Curd posted the “other” Wednesday workout. Again. Glad to have you with us.
While standing in place during the closing 45 minutes of Burpees, Champagne asked YHC, “You learn your burpee form from Runstopper?” Sure did. Will work on a bigger jump #accountability. Standing form was pretty solid, must say.
Whole crew worked hard. 97% humidity. In late September. Ready for lower temps this weekend. T-claps to Flutie for the takeout.
Announcements
Saturday 09/30: Isabella Santos Run. 1st S. Clt Speed for Need race. Run or come out to support. Details
F3 Golf: 10/27. Olde Sycamore Golf Plantation. Proceeds to fund LEAP expansion. Register
Gumby turned 1 today, so to help celebrate, the founding site Qs and current site Qs teamed up for a triple dose of what makes Gumby awesome: breathing, stretching, and music.
Opening (Q: Swiss Miss) windshield wiper, hip stretch, Cat/Cow, Vinyasa (aka Sun Salutation)
Leg time (Q: High Tide) low lunge sequence, Cow Face, 1/2 Lord of the Fishes sequence
Hip time (Q: Tweetsie) Vinyasa, Warrior -1 -2 -Peaceful -3, Awkward Pose, (I forgot the rest . . . distracted)
Closing (Q: Swiss Miss) Dead Pigeon
Announcements:
Moleskin:
It’s hard to believe a year has already rolled by since we officially kicked off this very different, but also very needed F3 workout. We spend all week hammering our bodies, but until Gumby, we never took time to lay down the hammer and . . . OK, probably best to stop trying to make that metaphor work. But you know what I mean.
We had a great group today, with High Tide’s uncanny ability to time music to the movements, and from the back row, a quick answer to Tweetsie’s wondering aloud about how the Awkward Pose got it’s name.
And of course, the stretching was so helpful. I really should be doing this every day. But weekly is still far better than never.
Thank you for coming out today, and to all the PAX who have come join us this past year. I hope to see some return to “regular” status (Booyah), and see other site FNGs. Be sure to share the good news that your brother PAX can hit an F3 workout that will leave them feeling tons better than when they rolled into the parking lot.
0530 – Short disclaimer
20 Imperial Walkers in cadence (IC)
20 Mountain Climbers IC
20 Squats IC
Top of the Horn
10 Merkins at each street light on the way down
Plank waiting for six
Up to the Pool
Partner Up/Two Teams
Team 1
30 pullups – use partner to help. Flapjack.
– Frehleys thinks this means him and his partner go at same time. Cheddar’s partner asks for help but he stands around until all the PAX yell at him.
Team 2
50 traditional sit-ups. Partner pins your feet. A few went the extra mile and planked. Not easy. Shout out to Frasier for pinning both YHC and Heart Breaker while planking.
Switch
Fluttah IC
Dolly IC
Team 1
100 Merkins
Team 2
100 Dips
– Flapjack. If you are done with your set, lap the lot. Keep moving. No standing around.
Down to the Rocks
Grab a lifting rock
20/20/20
20 – Curls
20 – Overhead Press
20 – Tricep Extensions
Repeat
Bottom of the Horn
Run to the top. 10 Proper Squats at each stop/street light. Couldn’t get that one right today.
LBCs waiting for the six.
Plank-o-Rama
Return to lot for Mary
20 Rosalita
10 Heels to Heaven
Naked Moleskine
Thanks to Cheddah for reminding me of my Q. Easy to sign up and forget. Which YHC did. Spent 20 minutes or so looking at the maps trying to be creative. Sometimes an old fashion upper body workout is all it takes. Bit of a grumbling from FC heading to the ‘horn but only one way to get to the pull-ups bars. Speaking of the pull-up bars… Johnny Law was there this morning, car blocking the entrance to the parking lot. Keep running, doing nothing wrong. He’s hanging near the pavilion. For a brief moment YHC was worried a backup wienke was in order. We exchange pleasantries and continue with the workout. Fire Hazard thinks he was thirsty.
Announcements
Isabella Santos Convergence – preblast with more info coming soon.
F3 Golf – Signup to play