A late audible was called on the #F3Overdrive schedule and after running through a list of possible #Kotters to Q, YHC answered the call but left 11 unsuspecting PAX wondering who, or better what, they were in for on a steamy Friday morning at Sun Valley Middle.
After an unorthodox HairBand half mile, we circled up for the disclaimer and COT.
SSH X 20 IC
IW X 15 IC
LSS X 15 IC
Windmill X 10 IC
Merkin X 10 IC
The Thang
Partner up
P1 performs called exercise at curb while P2 runs to top of hill & performs called exercise. P2 returns, the flap jack.
P1 – 1-arm KB swings. P2 – Jump Squats X 10
Switch arms & flap jack
P1 – KB cleans. P2 – Side Lunge X 10 (each leg)
Switch arms & flap jack
P1 – KB snatch. P2 – Low Slow Squats X 20
Switch arms & flap jack
P1 – Goblet Squat. P2 – Merkins X 20
Flap jack & Repeato
P1 – Reverse Lunge w/ pass thru. P2 – CDD X 20
Flap jack
P1 – Single arm KB swings. P2 – CTD X 20
Flap jack
P1 – Flutter Press. P2 – Monkey Humpers X 20
Flap jack
Circle up for 2 Minutes of Mary
LBC IC X 20
Pretzel Crunch IC X 10 each side
The Moleskin
HB and I decided not to pre-tweet the Q for today’s workout with the expectation that the PAX would be curious enough to post and find out first-hand who was delivering the beat down. Curiosity got the better of 10 of them, and they all put in a solid effort this AM. The amount of sweat dripping on the ground was the side effect of their hard work rather than the humidity. Next time I decide to use Pandora’s Heavy Metal Workout playlist for a workout, I’ll be sure to add to the disclaimer that “music playlist and lyrics are from Pandora and not the necessarily the preference of the Q or F3” because some of the music was only recognized by Hair Band and some of the lyrics were not family friendly. The highlight of the morning came when Monkey Humpers were called. There was some mumble chatter about doing them by the road *in the daylight*, so YHC decided that if your MH was good enough to get a honk by a passing motorist, you could knock 10 off of the reps. #carrot Sadly, no honks
It was an honor to lead such a strong group and good to see some familiar faces and one new one putting in the work this morning.
Announcements
F3 UnionCo shirt order is coming to a close. Order yours today!
Shep has an upcoming OCR and is looking for PAX to join him
Next Friday, Byron will lead a KB clinic
Overdrive and Outland are OPEN for business next weekend. Great chance to EH a FNG
Conviction (new UC moderate AO) opens 5/31. Site Q’s are Bullwinkle, Jabberwokky & Playoffs
Seven bros posted to Meathead this morning ready to put in some work. YHC delivered an ad lib version of the disclaimer and started the tunes prior to warm up.
COP:
100 swing/10 press warm up:
The Thang:
Partner up by bell size for doubles. One partner works while the other recovers until you hit the total number of reps. Reps don’t have to be divided evenly between partners.
Mary:
Time
COT: Thanks to Tackling Dummy for the takeout
Announcements:
Moleskin:
SYITG,
Voodoo
21 PAX including 3 Respect’s and our guest Yogi from Florence, SC who absolutely crushed the workout. I had my stopwatch in hand and we went to work.
Fever like symptoms, fatigue, laziness and a few other lame excuses kept me in the fartsack all week… then the thought of Centurion averaging 20+ PAX at their Friday workouts snapped me out of it. This week’s attendance didn’t disappoint and hopefully the workout didn’t either – although i grew to really hate it about it half way through. This is a fairly new group of PAX for me and in my opinion these are the most well rounded guys in terms of speed and fitness in A51/SOB land. Impressive work by everyone.
#Disclaimer
Yes.
#Conditions
Humid 67° with no precipitation, mostly cloudy skies and steady winds out of the SSW at 5 MPH
#WarmUp
Mosey .3 miles to Urbana Spa (go see Brandon) parking lot and circle up per F3 protocol…
#TheThang
Location #1: Bonefish Grill Parking Lot
3 sets changing the exercise at each row of parking spaces (4 in total per set)
On the return back to the start: Squat Dans (1 Squat + 4 lunges, 2 Squats + 4 lunges, 3 Squats + 4 lunges, etc.) for Set #1 and 10 merkins at each parking line for Set #2 – plank while waiting for the six (aka Tagalong) – mosey to Location #2
Location #2: CC Parking Deck
Part 1: Grab some wall at the base of the parking deck, instructions were given for 5 sets, hot route to only 3 due to failing shoulders and 75% of the group lunge walking in lieu of bearcrawls.
Part 2: Triple Nickle using all three flights of stairs.
Grab some fence and do leg raises until the six is in (again, tagalong)
Location #3: Football Stadium
4 Corners – Reps were 5/10/15/20 (Round 1: Squats & Round 2: HR Merkins)
#CountORama / #NameORama
21 PAX & No FNGs – thanks to Reverend Paper Clip for the closing prayer
Announcements:
This is by far my favorite AO within 1 mile of my house. Thanks for another great experience and I was honored to lead you guys this morning.
– Tagalong
YHC had the Q today on what is his 2-year anniversary posting with 17 of the finest men in Charlotte. Sadly, Big Tuna is still nursing some injuries and was unable to make it, as he was the person that introduced me to F3. None the less, fun was to be had by all.
The Thang:
After a quick introduction for those who may not have met me and disclaimer, we were off and running.
Short Mosey from the movie theatre to the parking area in from of Smoke BBQ for some COP
Mosey’d across the street from Stonecrest to the town house community.
Mosey back across the street to the area behind Target for a little speedbump fun
Slight mosey around the corner for some partner work
Another slight mosey to the corner of the parking lot in front of Target
Yet again, a short mosey over to the far side of the movie theatre for some people’s chair
Last mosey over to the starting point for COP/COT
Announcements:
YHC has the Q at Basecamp on Monday. All are welcome, as it will be the second of my two anniversary q’s.
Saturday at DiVinci is the debut of Fredo as a Q (VQ). Those who can come out and support him, please do.
Fight Club is back in session, Fridays at 5:30am located at Elon Park
Brew Run Saturday starting at NODA and heading towards SouthEnd
Convergence next Wednesday at the Maul
At 5:00 am, 5 men stood in the bushes at the greenway (not sure why the bushes were chosen instead of the parking lot). One said let’s run and off they went down Bevington and back for a quick prerun.
At 5:14 am, 21 additional men were mulling about the parking lot hoping the preblast was just some kind of joke. Many had on the official shirt color of DT (day glow yellow) but less had the official hairstyle (bald).
The preblast was a true blast from the past (Mar 27, 2014 to be exact). Read more about that here (PREBLAST) . It basically consisted of a 1.25 mi run out to the Old Course double trouble hill, 6 – 8 repeats on the hill, and 1.25 mi back to COT. By the looks on the faces of the PAX at COT, it was rough.
The naked moleskine:
– This type of workout really should not be completed 2 days after difficult I-pace intervals at Swift. It is not wise (maybe even stupid), but when you only have one Q left, you have to go big. And this workout was the worst that could be remembered.
– No one attacked the segment on the way in from Rea Rd. on Old Course today. Smart move, but it looks like YHC (wait, really?) will share that record with Bratwurst a while longer.
– Today was definitely not the day to put a move on Frasier’s record on the way out on Old Course. The 6 – 8 trips up the double trouble hill saw to that.
– Someone really should make a segment on the double trouble hill itself. It could be interesting to see how fast Frasier really was out there today. He nearly lapped everyone with Fletch close behind.
– Fluty Flakes left it all out on the hills today (maybe even more than he planned). Last night’s meal didn’t agree with the ridiculous plan of the day. Not sure if any meal would necessarily agree with this absurdity though… Nice effort!
– Midway into the 6th repeat, Alf made a grand proclamation that he would be doing 8 laps instead of the mere 7 which were preblasted. At the end of the 7th after a long look at the PAX gathering at the start, Alf headed off to his grand 8th lap and did it with style. Way to push past where others were intending to go.
– Spurred on by Alf’s brazened challenge, several others like Frasier, Fletch, Haggis, Turkey Leg, (others too?) also completed 8 laps of the hill. Kudos to you guys. Serious kudos.
– As mentioned above, everyone looked spent in the COT. The hills on the way out on Old Course took the last energy most of us had. You know it was a good DT when everyone has that look.
Final word (I am going to break the rules and use “I” – it’s a personal message though so the backblast police will have to deal):
Guys, I can’t say enough what F3 and, specifically you guys that I post with the most, mean to me. My second post was the first F3 Stonehenge workout and since that time, I have known my home was with the SOB’s. I don’t have a cool physical transformation story (I have always been pencil armed just like now), but I have still been changed significantly by my daily and weekly interaction with you High Impact Men (#HIM). I can’t thank you enough for the iron sharpening that has happened at the butt crack of dawn for the last 4.5 years. You are true role models.
It was hard on Tuesday and today to look around the COT without getting a bit sad that these sharpening sessions will be less frequent. Fluty Flakes literally saved my shite by taking us out in prayer at the end. It would have been embarrassing.
So, enough of the blubbering. You guys are awesome and I will try to come back as much as I can. You are in good hands with Bunker and Gumbo. #mileagekings
After a brief discussion about the apparently impressive amount of static in my hair, and a modified disclaimer for our sole FNG, the 11 of us were off:
The Thang:
Mosey down Rea and hang left into Chadwyck neighborhood. Squats while awaiting the 6. Pudding Pop immediately asks if we are going to Ashridge (aka Pudding Pop Hill). Affirmative, my friend. Hang a right on Stournton. 10x wide arms at each driveway on the right (x7). Squats for 6. Hang left at stop sign. Lunge walk to streetlight. Bear crawl to next stop sign.
Mosey to next street. 20 Dollies each driveway on right (x5?). Arrive at the bottom of Ashridge.
10x hand release merkins (aka jackass merkins) at the top, 10x jump squats at the bottom. Rinse and repeat. Back up Pudding Pop hill a third time. 10x more hand release merkins. First man up leads a little Mary waiting for the 6. Queen (Fred Murchison) predictably calls for Freddie Mercuries.
Mosey to Olaf’s house.
For those who don’t remember, Olaf was my headlock a couple of years ago. The gloom greeted him with 8 degree temps for his FNG workout. He vanished from F3 forever a few weeks later, so I decided to bring the workout to him. Some of the pax were hesitant to walk into someone’s yard, it seemed. No worries, he owns no firearms. 10 burpees oyo in Olaf’s yard.
Back to the top of Ashridge, stopping for 10 jump squats at each driveway on the left (5-6x?). Down Pudding Pop Hill. 10x diamonds at the bottom. Head to next stop sign doing 20x LBCs at each driveway on left (x5?). Back around Stournton, this time with 10x CDDs at each driveway on the left (x7). Hang a right (the rare turn AWAY from home with time running short).
Arrive at the bottom of Pima Cotton. Run to the top, 10x diamonds, 10x heel to heaven back at the bottom. Only time for 1x. Sorry.
Gummy 10 count (IW x10). Run the .6 or so home.
NMM:
There actually is a south side to Rea Road. I think this is the third time I have run us over there, since we tend to be a little OP heavy in our AO selection. Some good hills over there. We covered 4.15 miles and did 200 or so of various merkin-like activities, plus other goodies.
Solid work by all. There were some consistent Larry Birds, though I am little foggy on who you were. Queen, Marge, Beaker, Hopper? Pudding Pop passed me on the downhills a couple of times. Nice job by Beaker running back to pick up the 6 at the end.
Welcome to FNG Sleepy (Dave Gibson), who was crushing it today. My knee jerk reaction on possible names were based on his last name (Debbie or Fist Pump –think Kirk Gibson World Series homerun). But Queen brought him out and had a good lead on a name for the Gastonia native (hometown of Sleepy Floyd).
Announcements:
JRR Tolkien has this awesome thing going about pushing disabled kids in speed wheelchairs in races. F3Speedforneed. He’s all over twitter with it, so check it out. BRR training has begun. Check out the Cuda Run on Thursday evenings at Ben & Jerry’s Foxcroft, followed by beer and pizza at Brixx. I can’t remember what time they start, but I’ll start hitting it for double downs soon. Not tonight though.#beer
Thanks to our brave new site Qs for the opportunity and to Frosty Paws for the takeout.
PREBLAST: Death Valley Converging at Anvil May 24.
The last CCC was a major success with about 35 PAX attending and another 20 sticking around for some fellowship and a little encouragement from the Godfather of F3 Jedi himself.
In case you don’t know, DeathValley is converging May 24 w/Anvil.
Immediately following the workout there will be coffee and a testimony from Stinger (aka Paul Hulbert). It will be incredible! The talk will be done by 6:50 sharp.
I like trying out new sites throughout NC and SC. But there are a select few I always seem to come back too. The Maul is one of them. Great site and solid group of PAX…always. Guys who push it hard and give max effort. And today was just another one of those days. 22 strong.
I preblasted the night before, no #murderhorn. And I kept my word. I also intended no burpees too but Pop Tart screwed that all. Once he said “no burpees” it was mandatory to now include them. #blamepoptart
5:30 hit quick and off the 22 strong went for a short mosey.
10 SSH
5 Burpees
15 Squats
5 Burpees
20 IW
5 Burpees
Mosey to the fountain for some partner work.
Between partners
100 Merkins, 100 Step Ups and 100 Heels to Heaven. One partner runs around the buildings while other does the exercise…switch and repeat. Took most of 3+ rounds each to get through everything.
Mosey to back of Target
At every speed bump 5 Merkins and 5 Heels to Heaven. Increase by five at each speed bump. 6 total speedbumps = 105 total Merkins and 105 total Heels to Heaven.
Mosey to back of Movie Theater for Partner Work 2.0
Walk Sit while partner bear crawls up the hill and reverse bear crawls back down. Flap jack…each partner going up hill 2x. Some air presses and calf raises thrown in there for good measure.
Quick leg shake and rinse and repeat 2x more but with 5 burpees added to the top of the hill.
Mosey back to launch point:
30 LBC
1 minute of full sit ups on your own
Great job by all. Always a solid group both in ability, drive and numbers. I appreciate the opportunity to lead.
* As I mentioned at the end, remember your sphere of influence is always much larger than Charlotte. We all have contacts, business associates and friends living elsewhere who could truly benefit from F3 as we have. Take the time to share the word, the awesomeness of F3.
Please take the time and consider helping out JRRTolkien and Speed for Need. You can find info on Twitter and F3Nation.com (Link Below)
Also next Wednesday is bring an FNG to the Maul day. It’ll be a solid workout but a killer one for someone new. Great introduction to F3 at a great site!
Stay strong.
http://f3nation.com/2017/05/12/speedforneed/
I heard no one was on Q for Thrive so I reached out to Nomad who told me first to ask means I’ve got it. Awesome. I claim it and immediately the normal FB whiners start to complain that there will be too much running and their ovaries are already starting to hurt. I promise it will all be well by 6:15. Pretty sure BW planned to be late just so we could do ‘The Bullwinkle’ (a set of 5 burpee penalties due to him being late). Pretty sure I’m not playing by those rules.
Guys start to arrive. The Respects used the paper maps in their cars to find the place. Bernanke keeps pretending he’s not a Respect. Bullwinkle is nowhere to be found. Even Hoffa makes it on time. And there is a FNG. Our resident street sleeper is asleep in his truck right beside an area I had planned to take us. Hmmmm, this could get interesting and/or awkward. Off we go.
Quick mosey around the parking lot.
Disclaimer Given
COP
SSH IC x25
IW IC x20 (Bullwinkle suddenly pulls up).
Bombjacks x20 penalty for BWs lateness (not playing by anyone else’s rules so I forgo ‘The Bullwinkle’ for a different source of punishment)
Windmills IC x10 (Shepherd whines about the speed or his back, or his lower legs or something at least)
Mosey to the side road.
I had planned to do a variation of 10 burpees at the odd islands and 20 bombjacks at the even islands. BUT, we have our sleeping friend right beside island #1. Time to do something ad hoc.
At the 1st/3rd islands, Monkey Humpers x20 (Make sure you are pointed towards our sleeping friend’s truck)
2nd/4th islands, Bombjacks x20
Plank at the stop sign while we gather and various plank exercises
Mosey to the Hill for Hills of Sevens:
Round 1: Backwards Run up the hill, Bombjacks at Top, Burpees at Bottom. Rosalitas IC x30 while we gather.
Round 2: Bear Crawl Down the Hill, Merkins at Bottom, Crab Walk up the hill, LBCs at top
During this, I realize I may be a little tight on time so time for Ad Hoc. I call us to mosey to the side of the very long field.
In honor of Countertop who has become a myth at this point, we are all going to run for a 5 count, drop to the ground, Army crawl for 10 count, repeato across the field.
Now, we have to get back across the very long field but let’s switch it up a little. Run for 10 count, drop to the ground, Army crawl for 5 count.
Planking exercises while we gather.
Oh, we have more time than I thought so back to the hill
Backwards Run Up the Hill, Flutters at top, Lunge Walk down the hill, Squats at bottom
Now we mosey back to the field but just going across the shorter way this time.
Up/Downs – Sprint and then I’ll call Down and we all drop down. Once everyone is down, I call up and we bounce up and sprint again. Repeato across the field.
Mosey to the wall.
Airpresses x 50
Arms Straight Out Hold x 100 count
Mosey back to the parking lot
Dolly IC x51 (bunch of pansies whining about this)
Rosalita IC x30
COT
Thx to HB for taking us out in a strong prayer
Moleskine
– Where do I begin with this one?
1) We did monkey humpers in front of a guy sleeping on the job
2) The Bullwinkle penalty was ignored so Bullwinkle gets no satisfaction from being late but still caused the rest of us a penalty
3) Lots of whining on the Bear Crawl/Crab Walk piece. Pretty sure Bernanke said his pulled uterus wouldn’t allow him to crab walk. Might have been about his back. Not sure so I’ll go with a pulled uterus.
– Lamont brought up a great point that you should never be at the back of a 19 man pile of monkey humpers. Good call Brother
– We had a new FNG who joined this hot mess. Mike T and we nicknamed him eHarmony. Why? Because he gave us the line ‘I found you guys online.’ Christian Mingle and Farmers Only were missed opportunities. Either way, great job pushing through and glad you joined us. Keep posting!!!
– Saw lots of guys sweating and didn’t hear a ton of chatter. Other than me. And Bullwinkle some.
– Bullwinkle claimed the day before he would Q Jack. Better luck next time.
– Got to the end of the Arms Straight Out x100 count and saw a few guys stand up. As if the Q had said recover. Q said no such thing. Back on the wall boys.
– Dolly IC xInfinity is always awesome. Lots of groans, a ‘YES’ or two, and not enough legs still going at 40. Maybe your Ms could teach you some endurance.
– We had lots of guys and at first the circle for prayer was too large. Hairband couldn’t put his arms around the guys beside him. Being the thoughtful guys we are, we tightened up the circle so his 6 inch long arms could be accommodated. #obligatoryshortjoke
– Great work by everyone. The humidity has set in, the sweat was flowing and good work got done.
Think I’ve mocked most of you. Appreciate you letting me lead.
Glass Joe
It could be said that some things are best left in the past. The plan for tomorrow’s Devil’s Turn is definitely one of those things. However, tomorrow is YHC’s last Q of Devil’s Turn so we will make it something to remember.
It was over 3 years ago (Mar 27, 2014) this workout was last attempted with 8 brave souls in attendance. This workout was before the days of Swift when DT was not primarily a tempo/easy run format. This workout may have even been the reason for Swift’s existence. It is likely Bratwurst decided to launch Swift one month later to ensure this type of thing never occurred again.
Needless to say, this workout has never been repeated…until now.
Read the original preblast here (back when there were maps included in the preblasts): Preblast
5:00 am optional extra miles
5:15 am meet in greenway parking lot (corner of Rea Rd. and Bevington Pl.)
6:15 am arrive back at greenway parking lot for COT