6 men arrived at Chik Fila Saturday. It seemed a lot darker than same time last week and scientist Mighty Mite noted that we have passed the Vernal Equinox, so I guess we can expect the Gloom to get gloomier on Saturdays. Without further ado…
Disclaimer given and mosey across Rea Rd.
The Thang: COP = 20 squats, 20 SSH, 15 Peter Parkers, all IC. Warm-up further with some high knees, butt kicks, and karyokes across the parking lot.
Hit the fountain for 3 sets of 5 burpee jump ups OYO and 10 dips IC. Then 5 minute run on Ardrey Kell – 2.5 minutes out, 2.5 minutes back so we all start finish in the same place and stay relatively together.
Mosey to the wacky playground for the rest of the workout. Next 3 sets: AYG pull-ups followed by 5 burpee pull-ups. In between, 20 squats, 20 flutters. Then 4 minute run on AK (2 min up, 2 min back). Back to the playground for Jack Webb. 3 minute run. Partner up for under/overs – 3X5 for each partner. 2 minute run. Partner sit-ups 3×20, elbow planks. For the last run, head back to launch so we’re not late, then merkins until time expires.
Moleskin: Great effort and a nice job by the 6 PAX pushing each other and bringing out the best in one another. A couple of the strength exercises were tough: under/overs and JW particularly painful. The running format worked well as far as people of different speeds getting in some good work but staying pretty together. Shout out to Paper Jam who continues to get faster and stronger as a runner. An honor to lead – thanks men.
Unseasonably warm temps for the weekend as we kick off fall, but familiar faces and AO classics as we launched Stonehenge to get our Saturday off to a solid start.
Head to North West Stonehenge for COP
5 burpees OYO
SSH x 20
4 burpees OYO
Imperial Walker x 15
3 burpees OYO
Squats x 15
2 burpees OYO
Peter Parker Merkin x 15
1 burpee OYO
Cross 521 and head towards Premier Deck, lunge walk 20 yds along the way
At Lodge mini hill;
Set of 11s with squats at the top and merkins at the bottom
At Premier Deck;
Series of burpees, ramps and jumps squats on each level
2 burpees, run up ramp, 10 jump squats
4 burpees, run up ramp, 8 jump squats
6 burpees, run up ramp, 6 jump squats
8 burpees, run up ramp, 4 jump squats
10 burpees, no ramp since we are on top level, 2 jump squats
Peoples chair hold, 30 shoulder presses
Level 1 parking deck:
10 merkins, bear crawl across, 10 merkins, bear crawl back
10 wide arm, crab walk across, 10 wide arm merkins, crab walk back
10 Carolina dry docks, broad jumps across, 10 dry docks, broad jump back
Helipad
Flutter, Dolly, LBC, Rosalita, American Hammer, Heels to Heaven = all x 15
Over to Aloft Hill, slalom up and down through trees after shaking off Lawn Guy
Over 521 bridge to Loch Ness field;
Team 1 runs lap, stops at wall #2 for 10 jump ups, back to field while
Team 2 does 10 derkins, 10 dips, 10 squats on repeat
Flapjack
Back to home;
10 diamond merkins, 10 regular merkins
Moleskin
Great to be back on Q at Stonehenge, its been awhile. The stars really aligned today; back in the parking deck with no security issues, original Qs Dolphin & Haggis in attendance, Seahawk returned to the place of his F3 naming and even brought guests. Felt like 2013 again. On that note, nice to have visitors Seahawk, Gandalf, Lemmings, Thrust, and Starbuck on site as they happened to be nearby at The Lodge for the weekend. Thanks for joining and hope you enjoyed the AO.
Announcements
Isabella Santos 5k next weekend at Corp Park. Tolkien will have all 4 chariots running. Stonehenge as usual, break for bagels, then 5k starts over by the bulls at 8am. Even if you aren’t running, come by to show support for F3 & Speed For Need. Great way to show the community what F3 is all about.
Komen Race for the Cure is Oct 7, if running join Heather’s Heroes to support F3’s Ice 9 and his M, a breast cancer survivor. Speed For Need in the house at that one too.
Oct 21, plans in the works for dads/kids camping nearby at Anne Springs Greenway (Lake Haigler) Follow up on #F3Dads channel on Slack. HC soon so Frasier can make reservation. Last yr, it was like $10 or $15 so its a very cost effective way to get out, have some good times with the guys, cookout, fire, etc.
Market Timer
Bullwinkle was promising pain. 6:50 – No Q. 6:55 – No Q. 7:00 – No Q. I guess what Bullwinkle didn’t promise was to post to his own Q. Oh well, we aren’t here just for my good looks so off we go.
Pre-Thang
Props to Kiefer for a solo 5 miler.
The Thang
No Bullwinkle, no problem. YHC takes over with a make it up as you go Q
Mosey around the park for a nice warmup.
COP
SSH IC x20
IW IC x20
Windmill IC x10
BW had messaged me last night asking about Don Griffin park which is near Belk Tonawanda so you know, we haven’t been there in a while so off we go. It’s a nice mosey to get there so let’s go.
Ark Loader:
R1) Home to 1st: Bear Crawl. 1st to 2nd: Lunge Walk. 2nd to 3rd: Bear Crawl. 3rd to Home: Lunge Walk
R2) Crab Walk/Lunge/Crab Walk/Lunge
R3) Duck Walk/Lunge/Duck Walk/Lunge
R4) Swan Walk/Lunge/Swan Walk/Lunge
R5) Panther Crawl/Lunge/Panther Crawl/Lunge
Enough of that. The baseball field is in a hole with a short, steep hill.
Bear crawl down the hill 3 times. Lots of core usage to steady yourself.
So, what to do next. Been a while since we’ve used Railroad Hill. Got an idea so let’s go for a decent mosey.
Lunge Walk up the entire Railroad Hill from stoplight to bridge. It’s long, it’s all uphill, it sucks.
At the top, we mosey to uptown Monroe.
At the walkway, we do a Rail Hold Indian Bear Crawl. Basically, all the guys do a rail hold while the guy at the end bear crawls to the front of the line and once at the front, he does a rail hold and the guy at the back crawls through. Do that all the way down the walk-way.
Mosey over to the large steps area. Plank with feet on the bottom steps. Shoulder Taps x10. When done, continue the plank and move your feet up to the next step. Repeato. Third Step: Repeato. Then work your way back down. Great follow after the Rail Hold Indian Bear Crawl.
Due to earlier Hoffa comments, we mosey over to the benches. Step Ups x20, Dips x20, Incline Merkins x20
Time to mosey back to Belk Tonawanda Park.
MOM
Rosalita IC x30
Backscratchers (Pikachu Style) IC x20
6 Inch Leg Holds for a minute
DONE!
COT
Prayers for Espresso’s Foot, Puerto Rico and Nekot’s family.
Thanks to Snookie for taking us out.
Moleskine
– It ended up being a decent workout given there was no pre-planning. Lots of core and legs on this one. Some stuff we haven’t done in a while so nice mix.
– We got 2.5 miles in this one which was just by chance since it wasn’t planned.
– Great work by Snookie. Dude’s a Double Respect and pushes through. Can’t wait for his for UC Q next week.
– Awesome job by Kiefer on the solo pre-run and pushing through the workout
– Hoffa was whining before the workout because he thought we hadn’t been diverse enough in exercises lately. ‘Too many reps you freaking morons’. Just doing what I can to lessen Hoffa’s anger. #didntwork
– Great to have Green Thumb back out and nice work today.
– Great thing about F3 is the show goes on even when the Q creates the 4th F – Fartsack.
Though it was unintentional, thanks for letting me lead this group of great guys.
There remains some bitterness from the #F3Overdrive Site Qs about one of my former Qs which was a little light on gear. Unless you count shoes, tables and earth as gear…..which I do. Nevertheless, there was still threats of a Qban for YHC if it happens again. Whatever. Freaking snowflakes.
Pre-Thang
Blowout, Shake-n-Bake and YHC for a pre-run. Not a great idea with my Q plan but Blowout asks so Blowout gets. And Shake-n-Bake just likes my company so that’s cool at least.
The Thang
Quick mosey around half the parking lot at least.
COP
SSH IC x25
IW IC x20
Windmill IC x10
Low, Slow Squats IC x10
Mosey to the hill
Partner up for gear DORAs.
P1 runs up the hill, 5 burpees, run back down.
P2 does gear exercises.
Flapjack….a lot
Here are the gear exercises:
R1) Cleans x100, Good Mornings x200, Swings x300
R2) Triceps x100, Lawn Mowers x200, Curls x300
Think most groups got to either the Lawn Mowers or Curls….and a lot of burpees
Mosey around the parking lot. A little longer than the first mosey and a little more painful.
MOM
Rosalita IC En Espanol x40
Backscratchers (Pikachu style which is harder) IC x20
Protactor around the circle call outs
10 degrees leg hold for a slow, painful 10 count.
DONE!
COT
Prayers for Espresso’s foot. Puerto Rico.
YHC took us out, probably poorly.
Moleskine
– Hopefully the Site Qs will let go of their bitterness. Or at least learn to be less triggered. For Lamont to be a Boomer, he was acting very Millenialish.
– The grumbling was loud. This was a grinder. No doubt about it.
– The pain lingered for this one. Even got a very loving text from Good Luck thanking me for the pain later in the day. I’m here for you Brother.
– Great to have Good Luck join us from Asheville BTW
– Nice to have Blowout join us for a Friday workout. Day off should definitely begin with F3…..said no one ever.
– The Burpees at the top were a nice touch if I may say so. Especially after the triceps. Such a great idea.
– I had threatened at the beginning to focus on form instead of speed or your reward for getting through all the rounds would be partner combine 500 burpees. From what I could see, guys took this to heart and had good form. My threat clearly worked.
– Nice work by all the guys. This was a tough one. Saw lots of sweat and got lots of ‘This sucks. Good job GJ’ during it. No need to thank me guys. I love you all enough to make you suffer.
Thanks for letting me lead!
Disclaimer was given properly since I saw some new faces, had to hold up for a minute to wait for Nemo who was struggling to find his way from his car to join the PAX, and we were on our way.
Warm Up:
Run to side of church, decided to go for parking lot since the side of the church seemed a bit cramped, but the PAX still kept the circle nice and tight.
Some SSH, Mountain Climbers, IW and slowish Squats felt like a good textbook workout.
The Thang:
We ran over to join the geese and morning fog on the field for a 4 pointed starfish.
Directions were a bit slow and not detailed enough for the PAX, so seems like there was a bit of confusion, but we pushed through:
10 Merkins in the middle, and 4 corner had 20 jump squats, 20 LBCs, 20 heels to heaven, and 5 burpees since I couldn’t think of anything and apparently that is all the PAX dream of.
Mosey to parking lot where I was finally awake enough to give more detailed directions:
Round 1: Modified parking space tracers with zig-zag line touches in ladder form, with 20, 15, 10 and 5 merkin stations at each median.
Round 2: Bear crawls / Crab walks switch for every median, LBCs in 20, 15, 10 and 5 at each median.
Round 3: Repeat round 1 now that everyone knows what we are doing.
Mosey to the wall for some people’s chair:
Arms punches, donkey kicks, arm raises, hip slappers, repeat with some short runs.
Head to Hotbox for some rounds:
Round1: 20 dips, run to far trashcan, 20 step ups, run to 2nd trashcan, 20 derkins, next trash can.
Round2: 10 of each to closer trashcans.
Heading back we stopped for some partner swap pull-ups and LBCs.
Moleskin:
Good seeing some new faces at the RockZero this morning. I think the promise of a Sausage fest convinced some of the PAX to come out. I did see at least 80% guys today, so I think we meet the urban dictionary definition, so no false advertising claims here. Also, if your Q is named after a sausage, you know what you get (Boerewors is South African sausage for those who don’t know).
Great job by everyone today, we got in 3.3 miles and we didn’t touch any rocks! Next time I’ll consider having a coffee so I can remember workout names during the first 10 minutes of my Q.
Thanks to Flipper for taking us out.
Announcements:
RockZero is closed next week for the Isabella Santos 5K, hope to see you all there! Otherwise head over to Ascent for a workout.
14 men took on the challenge this morning… and by that I mean escaping from the thing that crawled out of Lochness and was in our path while we were running. More on that in a minute.
The Thang:
Mosey for a while and form COP: 10 windmills, 10 low slow squats, 10 mountain climbers, 10 merkins all IC.
Mosey some more – 50 high knees, 50 butt kicks, make people think its Swift for a minute.
Arrive at the pond (not Lochness, the other one). Groups of three. P1 runs the lap, P2 runs the hill, P3 does merkins. Rotate through until everyone has ran. Then round 2 = P1 runs the lap, P2 runs the hill backwards, P3 does LBCs.
Move on to the hill behind the pond and leading up to the back of the bull ring. 20 walking lunges and run to the top (~.25 mile). Mary at the top and back down. 10 six count burpees IC then run the hill again. Mary at the top.
Mosey to Lochness. Do three laps around with 3 sets of 20 exercises per lap. Lap 1 = derkins, Lap 2 = dips, Lap 3 = hip slappers.
(Sidebar: It was on lap 1 that we saw it. An actual mutant turtle. I’m not a scientist but I believe a sea turtle mated with an armadillo and this thing was its offspring. How else do you explain the size, the shape, the spikes on the shell? I wish so bad we took a picture of this thing. So bad)
Exercise Trail for a rotation of pull-ups, rock shoulder presses and merkins. Then pull-ups, rock curls and diamond merkins. This was not in the plan so you’re welcome FC and Haggis.
Take the long way home to get north of four miles and we’re done.
Announcements: Isabella Santos, F3 Golf and Christmas Party. Something else I’m forgetting… please comment someone and sorry for not having the recorder going.
20 Pax kicked off the weekend and put in some hard work around the AO this morning. Everyone showed up on time, which I should have known meant all the OCD juices were flowing, more on that. Apparently a very veteran and habit forming Centurion group, so a quick disclaimer was given and off we went.
Thang
We ran up the hill to Little Ave. and took a left out of the parking lot.
A LEFT turn.
We ran into the Swim Academy parking lot for COP.
COP
IW x 20
LSS x 20
MC x 20
Makhtar N’Diayes x 20
High Knees up the hill of the parking lot, run back
Bear Crawl up, run back
Crossover Lunge Walk up, run back
Broad Jump Burpee up, run back
Wheelbarrow 1/2 up, flapjack rest of the way
Mosey up Little Ave. to McMahan Dr. to the rock pile
Rock Set
Keeping wheelbarrow partners, partner 1 ran up McMahan Dr. to 51 taking a left into the shopping center, around the circle and back to rock pile. Partner 2 was doing various exercises until they return, then flapjack.
Round 1 – Rock deadlift
2 – Rock tricep extensions
3 – Rock curls
4 – Rock overhead press
Some plank work while we waited on the six.
Mosey to Tartarus.
Partner Parking Deck Suicides
With the same partners, PAX ran up separate sides of the parking deck to meet in the middle of level 2 and did 10 burpees. Down the stairs in the middle to the bottom and 10 hand-slap merkins. Up the separate sides of the deck to meet in the middle of level 3 and did 20 squats. Down the stairs in the middle to the bottom and 10 hand-slap merkins. Up the separate sides of the deck to meet in the middle of level 4 and did 30 LBCs. Down the stairs in the middle to the bottom and 10 hand-slap merkins.
While waiting for everyone to finish, we knocked out 30 more LBCs and some Mary
Heels to Heaven x 20
Rosalita x 20
Flutter x 20
Freddy Mercury x 20
American Hammer x 10
Mosey the long way around the football field back to launch.
Moleskin
Without the Site Qs and our Region Nantan, things could have got out of hand quickly this morning, and they almost did. That left turn out of the parking lot almost set the record for fastest mutiny/Q jack of a workout, 30 seconds in. Apparently we have never gone left before. Luckily previous site Q Chelms and the Nantan of Mumble Chatter, Hops, were there to reassure the PAX. There are now talks of a complete left turn workout around the AO, baby steps.
Strong work by all today, not much waiting around. A quarter of the PAX getting respect, but some sneaky fast old guys. Especially after hearing all the mileage they put in at BRR (Marconi with 34). The Rachel/Hops combo was too much to overcome, out front most of the morning. But again, no one was behind, always on their tails. Great to have Brushback back out, and apparently beware of the Brushback/Paper Jam 2.0 gang, the Bros, coming to a school near you.
YHC couldn’t pass up the Makhtar N’Diayes after staring at that perfect asphalt during Mountain Climbers, although 20 might have been a little agressive. I think 20 on the top of Tartarus would have sent someone to the hospital.
The Crossover lunges seemed legit to me, but were quickly downgraded to a Women’s Digest workout. We had to follow those up with some Broad Jump Burpees to get the testosterone flowing again. The Swim Academy lot is sneaky long, especially when on all fours.
Afterwards, Brilleaux reminded me of our 2:45 tee time. Probably should have incorporated more windmills, next time.
YHC took us out in prayer with some requests from the PAX. Appreciate the opportunity, F3 and the brotherhood with all.
Announcements
F3 Golf Tournament 10/27/17, proceeds to help LEAP expansion. Chelms taking up money for Centurion Hole Sponsorship.
Shoe with an aerator tomorrow if anyone interested.
Tutoring at Billingsville (Tuesdays) and AG (Thursdays). Also covering teamwork, games, mentoring, character traits, etc.
3rd F afterwards at Panera
Posted on behalf of Recalculating:
26 old and new got out of bed this morning for a Prison Yard 80’s style beat down.
Warm up – disclaimer
The Thang –
Mosey to prison Yard#1 for the Pink Floyd (wall workout)
Rinse and Repeat at Prison Yard#2
Mosey to Prison Yard#3
Jail Break to cars….
Some mumble at the warm up regarding the music selection…and the very complex sequence of exercises -10 of this 20 of that…blah bla
All in all a good group that keeps getting stronger> glad to have the chance to lead today.
Welcome FNG’s
Announcements:
Susan Komen “Race for the Cure” 5k in Uptown Charlotte
Isabella Santos 5k in Ballantyne
Doc on Q at Commitment – Saturday 6:30 Weddington HS
Editor’s note: Lois posting on behalf of Smokey. After Smokey nearly killed all of us at Skunkworks on Tuesday, I was trying to keep the Q in a good mood. Other PAX tried to sabotage this effort at every turn (ahem … Geraldo and Cocktail). Anyway, on to Smokey’s BB:
The Thang:
YHC had a bad day on Saturday as his beloved VOLS lost to Florida on a last-minute Hail Mary walk off. YHC took his aggression out on Skunkworks on Tuesday, but there was still bitterness to come out on the PAX of Peak 51 this morning. In YHC’s defense this was outed in the disclaimer, but….
20x SSH
20x IW
20x Good Morning Nashville’s
Mosey to side parking lot where suicides ensued. At every change of direction PAX performed 10 of called exercise:
Round 1: LBC’s
Round 2: Merkins
Round 3: Burpees (modified to 5)
Mosey to small track where PAX performed 7 to 1 pull up ladder.
Mosey to parking lot for round robin circuit of 10 step ups (per leg) on the wall, 15 merkins in the parking lot, and 20 dips on the picnic tables. Rinse and repeat three times.
Mosey back to the parking lot for some Mary.
Mole burrito:
Lots of running and lots of mumbling this morning. The weather was awesome, but the chatter, led by Geraldo, led to my beloved VOLS. Though I could not hear it all, it fueled me. What doesn’t kill you makes you stronger – right?! Tweetsie, also a VOLS fan, tried to console me, but to no avail! I love Bullwinkle’s perseverance. The dude never gives up. Shake ‘n’ Bake has now lost 45 lbs. doing F3 – awesome! Cocktail was instructing his 2.0 (Robin) about the importance of working on his abs for the ladies.
I have so much respect for Lois and Sensei. Thank you guys for the opportunity to lead!
Take out by YHC.
Go Vols. #VFL
Announcements:
F3 Golf is October 27.
First anniversary for Gumby is this upcoming Wednesday (9/27).
Isabella Santos 5K on 9/30. This will be a big Speed for Need event — not sure if discount code AGENDA still works, but, worth a try.