Arrived a few minutes early this morning and thought was going to be small showing but as seen on tv…..wait there’s more. The PAX grew to 16 strong and were now ready for some action.
COP
20 Side Straddle Hop
15 Imperial Walker
10 Merkins
10 Low Slow Squats
The Thang
1. We started off campus, Indian Run to Rosecliff Dr. 10 Merkins at bottom and 10 Lunges at the top of the hill. 3 rounds… could of done a few more but had more plans at SCMS. So let’s run back at a comfortable pace.
2. Enough running for now, how about some Mary.
Rosalita, Freddy Mercury and Elbow Plank to slow down the heart rate and focus on the core
3. Grab a rock so we can work on the upper-body.
2 rounds-
15 Bicep Curls
15 Tricep Extensions
15 Overhead Presses
and let’s mix it up with some Jump Squats.
4. Run to the baseball field and partner up.
1.2 rounds… yes ran out of time
Step Ups
Dips
Pull Ups
while other partner runs to the top of stairwell and around cement pathway, then flapjack
5. Now for the fun….line up for some hand slap Merkins
6. Cool down, grab some wall for Airpresses
Thanks to Goonie and Drano for providing me with the opportunity to lead today. Good work by all and was told logged 2.5miles. Do what you can to exercise leadership in your family, work and communities. Thanks to Nomad for the takeout. Have a great week.
Announcements-
Remember 3rd F is for Faith which symbolizes a higher calling for all of us. Try to find your 3rd F cause and work towards it… The mission of F3 is to plant, grow and serve small workouts for the invigoration of male community leadership. This is one way to be a leader, reach out and do something…….Goonie.
7 PAX, including one FNG from Pineville, posted to Ascent on Saturday morning of May 13, 2017, for a good old timey beatdown. YHC had prepared for several contingencies with respect to PAX demographics, and was ready to go with a workout scaled to everyone’s fitness levels.
With a mumbly stumbly disclaimer that got the point across (do what you can, what you want, and at your own risk, no professionals present, etc.), we were off for some mobile-unit COP that began at Station One with some SSH * 20, run to Station Two with some low slow Merkin * 10, run to Station Three with some low slow squats * 20, continue to run to Stations Four and Five for further instructions, before heading back to Station One.
Station One – Parking Lot: Catch me if you can Hairburners, out and back.
P1 – Hairburn, P2 – 2 burpees, flapjack out,
P1 – Hairburn, P2 – 4 Merks, flapjack back
Station Two – Church Parking Lot, Grab a Rock:
P1 – Triple Lindys (Curl, to shoulder press, to tricep extension)
P2 – Run around the Church
Flapjack, Repeato
Station Three – Baseball Bleachers:
P1 – Hold a plank
P2 – Step ups x 10 each leg
Station Four – Concession Stands:
Back to Back People’s chair x 100 seconds
Station Five – School Wall:
10 hand-slap Merks between partners
YHC expected more distance between fastest team and slowest, so was going to have the group catch up to the 6 and finish out…however, everyone brought their #LarryBird game on Saturday in lieu of savaging anything that morning.
Since all were accounted for, let’s change it up and show the FNG how indian runs work.
Head over to the track, Indian Run * 2 laps.
THEN….Indian plank around the track * 1 lap. That one hurt.
Once we’re done there, it’s time for a lap around the Olde Providence neighborhoods. I’d wager we got in a good 2 miles by the time we were wrapped up.
FIN
COT
Welcome to the fold, Gepetto, who woodworks as a hobby. With a name like Markanthony, he was dangerously close to being a “Cleopatra” or “You sang to me”…
Thanks for the send-off, Daisy.
Announcements:
As many of you know, YHC is leaving at the end of the month to head for the north side. It is going to be difficult to leave you SOB’s. However, one silver lining is Bratwurst feels bad enough to hand over the reigns of Swift for one more round of mayhem before I go. #lapseinjudgment
We will keep it real this week complete with moderate hills and elements of danger. There is another chance at Strava greatness if you are so inclined.
5:00 am optional pre-run action
5:15 am main event
6:15 am meet up with our Bagpipe bros for COT
The Main Event (for watch programming purposes):
– Warmup
– Can-can, arm flaps, B-skips, butt-kickers, etc.
– Optional sprint up Bagpipe hill for Strava record
– Arrive at Ballantyne Corp. bridge over 521
– I-Pace: Run 1:30 out toward Premiere deck turn and run 1:30 back to bridge – jog recovery 2:00 (watch for cars!)
– I-Pace: Run 1:30 out toward Premiere deck turn and run 1:30 back to bridge – jog recovery 2:00 (watch for cars!)
– I-Pace: Run 2:30 out toward Premiere deck turn and run 2:30 back to bridge – jog recovery 4:00 (watch for cars!)
– Repeat cycle again for good measure
– Easy run, I-Pace, or sprint back to COT
– Optional elbow plank until everyone arrives
Yes, it is a lot to fit in an hour, but that is what she said. Bring your stamina, bro.
Fast Twitch Swag is back in effect. Just about every square inch of “The ‘Tree” has been scoured on Tuesday mornings pre-dawn. In the interest of avoiding the insufferable whining from a select few you-know-who’s, we’ll be in Raintree. Does Raintree have hills? Yep. Will we be running hard? Eh, probably 85% of you will. What will the weather look like? Low 60s with unseasonably seasonal humidity – dress accordingly. Where will we go? Deep. How deep? I can’t type it on here.
Prop bets:
Number of tank tops worn: +/- 2
Guys ending up shirtless: +/- 0.5
Color of Purple Haze’s shoes: Black 5:4, White 6:1, Red: 15:1
Odds Hopper runs in the shoes he wore this weekend: 600:1
HB
For those who did not realize, it is Monday. For me this morning was a bit more challenging because I had to go in the opposite direction of my normal routine for the short drive to Pineville. 9 other PAX joined me, a few fresh off the Savage race, so after the disclaimer we were off.
COP: A great tradition started by the Site Qs asks the Q to designate one of the PAX to lead COP other than yourself, either by letting each PAX do 1 called exercise, OR 1 person lead the cadence counts of an exercise you call. The objective is to build and encourage peer leadership by coaching them through a small portion of the workout.
Pulp Fiction (SSH), Gump (Burpees in cadence), Private Benjamin (windmill), Skywalker (10 burpees OYO), Tool Bag (IW)
THE THANG:
Shelter Circuit. Starting at Shelter 3, run to the other 2 shelters to perform called exercises at each location and then return. Round 1: Dips, Derkins, Split Leg Squat x 5. Round 2: Dips, Derkins, Jump Ups or Step Ups x 10. Round 3: Dips, Incline Merkins, Jump Squats x 15. In between rounds, perform mary waiting on six.
Around the corner and over the bridge from Shelter 3 is a batting cage and right next to that is a small hill, nicely designed for 7s: 3 Rounds: Merkins and squats; diamond merkins and floor slap squats; all burpees.
Enough of the cardio, mosey to the rock pile, grab a lifting rock for:Curls x 20, Shoulder Press x 20, Triceps Extension x 20. One round of Triple Lindy x 20.
Mosey back to the AO and we are done.
MOLESKIN:
Skywalker made his debut this morning in Pineville, for me, this was my 3rd time posting to The Big House. Dumpster Fire (a site Q) boasted that it is the safest AO in the region, which prompted a discussion of lost keys by Skywalker and Tool Bag. Perhaps that is because of the 24 hr surveillance camera in the parking lot where we launch. Maybe next time we can do some monkey humpers and rosalita for our video audience.
ANNOUNCEMENTS:
5/20-Run Ballantyne 5k and for those not participating or want to double down, Fredo has his VQ at DaVinci
Speed For Need was launched last week by Tolkien, in the fund raising stages, here is the info:
WARM UP
Side Straddle Hop x 20
Imperial Walker x 20
Potato Pickers x 10
Merkin x 10
Plank Jack x 10
THE THANG
Partner up – Mosey to the soccer field
Partner 1 run across field 3 jump squats / Partner 2 Carolina Dry Docks then flap jack – 100 combined Carolina Dry Docks
Mosey to the rocks
Curls
Partner 1 Curl / Partner 2 down the hill 3 Burpees then flap jack – 100 combined curls
Tricep Press
Partner 1 Tricep Press / Partner 2 down hill 3 Burpees then flap jack – 100 combined Tricep Press
Shoulder Press
Partner 1 Shoulder Press / Partner 2 down hill 3 Burpees then flap jack – 100 combined Shoulder Press
Mosey to the benches
50 Dips on your own
Mosey to the wall – Air Press x 50
Partner 1 down the stairs 3 Merkins / Partner 2 Donkey Kicks then flap jack – 100 combined Donkey Kicks
Mosey to front of school
Partner 1 run half lap / Partner 2 Step Ups then flap jack – 100 combined Step Ups
Mosey back to the start
4 Sprints
MOLESKIN
18 PAX showed up on a perfect morning ready to work . With the temperature in the high 50’s we ran a warm up lap, circled up for some warm up exercises and then we were off to tour the campus. I heard some grumbling at our first 2 stops — “wet grass on the soccer field” and then, of course, “uneven terrain” during the hill work. Moneyball was quick to remind us that there is “83,000 miles of pavement” on the campus and no need to go off road. In all seriousness, I hope his ankle roll wasn’t too serious. We were all treated to some, uh, nice poses, from Shop Dawg while we were doing dips on the benches. As always, I was impressed with the groups effort. These guys always inspire me to work harder and I appreciate that! Thank you Hollywood for assisting with some cadence counts when I could barley breath! I was glad we had a few extra minutes at the end to run sprints. Ole MacDonald was digging deep and going back to his glory days on the football field by finishing at or near the top in each race – RESPECT! I always enjoy the comradery and working out with such a great group of guys!
ANNOUNCEMENTS
Yeah yeah – this workout happened three days ago, my bad.
Pretty simple format:
Knock some IWalkers and SSHops out of the way to loosen the legs… even threw a Hillbilly in for good measure.
The meat of the workout was, start the watch
200m at about 40 seconds.. then rest the remaining seconds in the minute. Repeat.
0-40 seconds running, 40-60 resting. Run again.
We did that 10 times.
Next, we went to Grandma Mountain and did the same thing:
Up the hill and back down (took about 25 seconds) but this time do 1 burpee before you plank to rest.
Each consecutive trip you add a burpee. 2nd trip 2 burpees then rest etc. We did 45 of those.
Last, we finished with some circuit work:
3 groups, dips pullups stair climbs, working 45 seconds/ 15 second transition.
And Time.
Moleskine:
In general, I think Joust is pretty loaded with talent.
– Yeti is pretty much the king of Charlotte Christian. Don’t believe me? They had to take him off carpool line duty because of the mayhem his dashing good looks cause in the parking lot… 1 too many fender benders.
– Smokey just finished his Masters in Divinity and he did it taking night classes. For real like 3am-430am night classes. What have you done lately?
– Lightfoot is a Skywalker protege, with less talking and more action but 100% as lovable. (Love ya SW, that’s for skipping!)
– Chin Music is crushing a marathon training program and still managing to come out to Joust to see the PAX
– And Header is such an impressive delegator I haven’t seen him in weeks at Joust!
TBH, Header has created an amazing community at this site (which nobody is shocked by) and it really makes me never want to miss. The fellowship, the intentionality of older leaders pouring out and mentoring younger guys is worth the price of admission and then some. I hope Yeti doesn’t mess it up.
With the overnight rainstorm, there were a few serious questions:
What YHC didn’t know was the Coke welcoming committee likes the rain. When the PAX showed up, we were greeted by a huge inflatable Powerade bottle to show us exactly where to park and to get us pumped up for the big event.
WARMUP
THANG
Grab some frisbees and a 3lb weight disguised as a speaker and take off towards back of school. Along the way, we stopped for some coupon work:
Mosey to Brick pile. 2 bricks per PAX. Mosey to hill behind baseball field. Split into four teams of 3 PAX for 150 of called exercise with bricks
Recover to top of hill. Mumblechatter about hill and bricks was prevalent. PAX plank up on bricks shoulder-to-shoulder. While remaining in plank position, pass Brick in right hand all the way to furthest PAX on left. Pass Brick in left hand all the way to furthest PAX on right.
Got no complaints from PAX when told to leave bricks, grab frisbees, and mosey to practice football field through some puddles. Kept same teams for a frisbee hairburner race. P1 does hairburner, P2 & P3 do 3 Burpees, catch P1, and trade out with P1 until end of LONG field. More mumblechatter ensued. Can’t please this PAX.
Time to make our way back to bricks. Kept same teams for Frisbee throw & sprint. One partner throws frisbee as far as he can, team sprint to the frisbee. Repeato until you reach bricks. Apparently, you CAN please the PAX! Lots of smiles/jokes on this one even though some serious sprinting. Return with the bricks to the pile area for some IC exercises:
Mosey to concession stand for some wall work:
Mosey to front parking lot for a few mins of Mary: Flutters, Dolly, J-Lo, and closed with the alphabet.
MOLESKINE
Lots of interesting activity/chatter today. Started with the 6am Posse wake up GroupMe text with a beautiful picture of Team Coke/Powerade invading the AO. Although YHC briefly thought he drunkenly sent a preblast email to “DL – All Employees” it turns out they were there for a Powerade Flag Football event. Posse continues to impress with his postings and was the only one for a 6am pre-run. UNLESS, you count Jingles showing up “early” to try and get in on the action. He actually stated he never knew we give a “one minute warning” prior to start.
Damascus rocked the bricks part of the workout, even lifting the bricks on the Burpees. Rumor has it that each Brick weighed the exact amount of a wine bottle so hence the expertise. Some PAX even noticed his pinkies being out as he toted the bricks. Well done Sommelier.
Goodfella dominated the frisbee hairburners. Keeping his @ss low is not a problem apparently. But he seemed more intrigued with the J-Lo movement during Mary. Shop Dawg keeps bringing it strong; great to see him teaching the FNG Slim Jim a few tricks. Maple Syrup fought hard through the Brick pile up. Popeye and Gator Cub got stuck with YHC on the hill exercises and had to help out my soccer arms performance. Jingles continues to impress and get sneaky fast at each workout. Foundation harkened back to his old football days by rolling around in the mud on the hairburners. Shampoodle lived up to his nickname by enjoying the frisbee run and catch the best, even trying to catch a few in his teeth. And welcome to FNG Slim Jim (thanks to Posse for the name). He hung tough under the tutelage of Shop Dawg and wasn’t afraid to get after it, even though he is a self-professed member of the Soccer Arms Club.
Great work today fellas. Appreciate you letting me lead while not taking things too seriously. Good to see some smiles during the frisbee throws. We will have to incorporate more of that.
Thanks for the takeout Shop Dawg, and thanks to Goodfella for the reminder about being grateful for the amazing women in our lives.
Announcements:
14 savages steamrolled into the Vine this morning bumping Savage Garden’s greatest hits from their stereo speakers. A mixed bag of old and new SOB/A51 guys got after it out of the gate. An almost-legal disclaimer was given – including “don’t bust your face open like a guy did at my last Q.” Like a Katy Perry firework, we were off.
Thang-a-lang:
Mosey towards the gas station for COP adjacent to the pond (that surely has a name I’m not acquainted). Imperial Walkers, Low Slow Squats, Carolina Dry Deezy’s, Merkins – all IC, somewhere between 15-25 or so.
We took a clockwise lap around the pond – stopping at each of the 2 buildings for some exercises. Bldg 1- derkins & dips x20ea, Bldg 2- step ups & dips x15ea. Regroup at the mouth of the fitness trail. High-tail up the trail to Ballantyne Corp Pl for a triple nickel up the hill (that definitely has a name) towards the bridge. Jump squats down low, burpees up top. We moseyed back towards the bullring, taking the side entrance. The lead dogs touched the roundabout and pinballed back for the six. We did some variations of Mary before looping back to the center of the bullring.
Partner up with someone of like speed. P1 runs the innermost circle of the bullring CCW, while P2 runs the opposite direction. 10 hand-slap merkins where you meet, then pinball back to where you started. Flapjack directions and repeat.
A couple scraggly indian run lines got us back up Brixham to Ballantyne Medical Pl. We took a right and most gave AYG effort up to BCP. Across BCP and regroup at the fountain behind the parking deck. 25 dips IC on the fountain.
Head to the deck for 3 laps up the ramps and down the stairs with 10 HR merkins up top.
Mosey back to the launch for 25 mountain climbers before calling it a wrap.
Total ground covered: 4.4 miles. Exercises done: probably a touch more than some expected.
The skinny-B moleskinny:
Mixed with a few newer guys, there were a lotta regulars out there and guys who’ve been around a while. Great seeing Rump Roast and Morning After out there. Used to kick it on Thursdays at Rebel Yell with those guys a couple years back. Bucky, TR, and Margo lead the charge most of the day. Runstopper had one of the most coordinated Foot Locker workout outfits on record at F3. I had the premium Lulu shirt going, but it didn’t hold a scented candle to the look RS had going. Some other old-heads Rock Thrill and Market Timer, back in action, were grinding out there today. Pulp Fiction, Billy Goat, and Culdesac were smooth as silk out there. It was a muggy morning after the boomers and rain we had last night. About err’y one out there was soggy by the end. Coal Ash (a FNG from Tuesday this week) put in work the whole time. Dude jumped in with both feet to a pretty run-heavy (SHOCKER) workout and hung tough. Frasier kept us all in check today and let RT off the hook on the Strava segments.
It was a fun one guys. Enjoyed meeting some new folks and taking the ride around Ballantyne. Wheels stayed down today and no one ended up with stitches, so we had that going for us. Best of luck to our brothers doing the Savage Race today. Stay healthy and give it hell.
Enjoyed it fellas. Remember your baby mamas tomorrow.
Peace & luv,
HB
Announcements:
Gents- JRR Tolkien announced a pretty moving, and incredible opportunity for community engagement this week. F3 Speed for Need is launching imminently and is an amazing opportunity for us to all give back to kids that can’t run around neighborhoods, up hills, around office parks, like we can. Find 5 minutes of your day and check out the preblast, including a short youtube video to see what it’s all about. http://f3nation.com/2017/05/12/speedforneed/
The ways to get involved are many. Get involved early and often. This is one’s something special.
I’m moving on from Chevy Chase quotes as backblast titles for a bit. I was inspired by The Princess Bride the other night, so we’re going with that for a while.
Nice crowd for a gray, moist morning. Semi ran all the way from Calvary to SCMS to use his private bathroom as a pre-run, then joined us just after a great disclaimer. Believe me. It was great. Really good. Have you heard the term “disclaimer”? I just came up with that this week. It’s great.
Slow mosey through the parking lot. Circle up for a cursory warmup – none of this clock killing burpee ladder stuff that you may have seen at other workouts this morning. Then over the rockpile near the ballfield. Partner up and pick a really big rock. CMIYC to the big Calvary sign at the corner of Rea and 51 – partner 1 runs with the rock, partner 2 does 7 HR merkins then catches partner 1. Flapjack and repeat to the sign.
Mosey down to Davie Park. Gather in the driveway. Run to the clubhouse, stopping at each light post for 10 squat jumps or 10 CDDs. Run back with the same thing. Over to the playground for partner hot laps. Partner 1 does the exercise while partner 2 runs the hot lap around the median. Four laps each by the end. Mosey over to the field (the real grass one; I had my eyes on the proturf field, but a soccer team beat us to it). 10 reps in cadence of the called exercise, then AYG to the other side. We did about 10 reps with a new guy calling the exercise every time. Clock killer? No way. The weinke clearly said, “Warmup, CMIYC, go to Davie Park, do stuff, back to CMIYC at Calvary, Mary”. Perfectly planned and executed.
Notes and observations:
I tagged Birmingham because we had an FNG (guest of High Tide) from Birmingham. We gave him a solid nickname, Jessup (former Marine), so he could take it home with some Charlotte street cred. F3 is just getting started in Birmingham; Jessup said he’d post down there.
Semi Gloss spent the first half of the workout panting and stretching after his pre run, then the rest complaining.
Lots of RFYLers out this morning. I think we bothered them on the run back to the church. Or maybe it was just me when the tree branch I pulled to get Geraldo wet got them too.