12 pax hit hump day ready to rock out. here’s how it went..excuse the improper exercise names if there are any..
1.3 mile warm-up run to McAlpine Elementary
WarmUp
Imperial Waker x15
Slow Squat x15
Walkouts x10
Spidermans x5
Pigeon stretch 45sec each leg
45s – 45 seconds each exercise, as many as the pax can do in 45 secs, 5 rounds of each
Merkins
LBCs
Mosey to bench – 15 jup ups/step-ups
Follow me back towards launch
stop at midpoint
Flutter x20
Mosey
At Church parking lot
Partner up, wheel borrow to first light post, switch and back
Walking lunges to first light post and back
Back to launch
Finish-up
Merkins x15
LBS x20
Merkins x10
Done
That was a common theme among the early arrivals this morning at RebelYell. So either they forgot to check the Q schedule or ask Argonaut, but this guy doesn’t plan for much running. (Remember the Brave?) We managed about 2.5 which seemed fine to most. I’ve Q’d about 8 times now in 5 different AO’s…still wrote out the weinke. RebelYell usually draws a solid, hardworking crowd and I “planned” to not disappoint. I also draw from a few Q’s from my early days of F3 and borrowed a couple of items I’ve seen over the last several months.
– Brief but important Disclaimer
That Thang We Did:
Mosey to Jersey Mike’s
Mosey behind Jersey Mike’s to 1st speed bump
Plank wait for 6 end of building
Mosey out of Stonecrest to Ballantyne Commons
Mosey across to 1st entrance on left
Mary, wait for 6 (Thanks Rachel)
Mosey to parking deck
Mosey to start – couple minutes remain. Lunges from stop sign to stop sign…well almost – somewhere between 50 – 70 lunges – Time
Moleskin:
Damn does Rachel get after it…I saw Goodfellow hanging with him, but the rest of us were just watching from behind. I heard a comment early “look at those guys trying to stay with Rachel”. Funny. Great group this morning. Lot’s of guys back from BRR; Goonie, Commish, Teddy…others as well. Good to get the guys back after focusing on the Swift like workouts for a few weeks. I managed to incorporate the parking deck – tough to do in Stonecrest. Had to cut out the planned triple nickle on the hill so we could get there and back though. Appreciate the efforts and push from the group. Honor (and a lot of fun) to lead. Thanks Heartbreaker for adding me to the schedule back in June.
Goodfellow – thanks for the takeout
Announcements:
Isabella Santos 5K – Register. Participate.
daVinci to converge w/ Blackhawk and Stonehenge @ Stonehenge on 9/30 immediately before the Isabella Santos 5k / 10k
Susan G. Komen and Speed for Need – Register. Participate.
Dromedary – (Wednesday’s) Great AO, looking for Q’s to sign up
daVinci – (Saturday) Great AO, looking for Q’s to sign up
YHC hadn’t planned for another soaking rain to fall last night, so with headlamp on, I went to explore the track – site of several planned activities. The verdict: h-e-hockeystick-hockeystick no. Some quick mods, and we were back on track (figuratively, not literally).
Quick semi-professionally delivered disclaimer, and a quick mosey to pick up the six, still getting out of his car, then shuffle back to the bus parking lot at back and circle up for:
COP:
Seal Jack-15IC
Hillbilly-15IC
Clock Merkins-5@each quarter hour
Mission Impossible Jacks-10IC
On, and almost forgot . . . SmurfJack-10IC
Lunge-walk to near pull-up station or 20 steps, whichever comes first. Group up in 3s for Partner-assisted Pull-up Ladder: go from 5 to 1 by 1s. P1 pull, P2 assist, P3 hold the ground down (aka “Plank”).
Back to bus lot and form two lines for a quick relay race.
Recovery mosey to the end (couldn’t we just have raced here and waited??).
Partner up: P1 plank, P2 decline merkins with feet on P1’s shoulder/back then flapjack. Ladder down from 10 to 2 by 2s.
Lunge walk to toward the hill beside the ball field or 30 steps (whichever comes first), then mosey to base of hill for 7s.
1 SQUAT @ bottom, run to top, 6 PlankJacks, down: 2/5, etc
Mosey to near wall. People’s Chair w/front-raisers 15IC, recover, resume with air presses 15IC, recover, resume with Wall Marches 15IC
Mosey to back of church parking lot for Mary and car avoidance training:
Flutter-15IC
Bicycle-15IC
Dolly-15IC (dodge first car)
Dead bug-15IC (dodge second car)
Close w/bit of stretching: Dead Pigeon, then side-bend Warrior 4 (what is this, Gumby??)
Mosey to cars and COT
Announcements
Isabella Santos 5K – Register. Participate.
Susan G. Komen and Speed for Need – Register. Participate.
Anyone interested in getting together for volleyball, talk to Cocktail
Moleskin
I love bringing “fresh material” to a workout. So with that in mind, YHC treated the Pax of Peak51 to some variations of Merkins and Side-straddle-hops that they may never forget. We had some renaming of the “Mission Impossible Jack” which you’ll have to ask those who were there to learn. #notfitforpublicconsumption And who can forget the wall thingy (what was it called?).
Oh, if you haven’t heard, or just forgot, YHC always brings the pull-ups. Always.
Good to see some familiar faces, and great to see some new ones. It’s been a real treat to watch the Peak stay strong over the years. Hope YHC’s idea of “moderate” provided enough challenge to satisfy, without dishing out too much of the #downpainment to trigger the #refusenik
Thanks for the chance to lead, gents. ‘Twas a blast.
-SM
When Goodfella reached out last night, he was concerned about YHC’s ability to Q back-to-back days . . . And he was right. Combine the fact that YHC Q’d #Watchtower on Tuesday with YHC clown-carring with the ENTIRE Screech Owl Band (that’s right, Turtle was back), and the Weinke got a little warped.
WARMUP
THANG
MOLESKINE
Announcements:
Thank you Johnny Utah for the great takeout prayer
Quick intro for the new Shared Q format at the Charge. Basically we are taking a teamwork approach to leading, breaking the 45 min workout into 2 or 3 sections of at least 15 min each. We encourage anyone to step up for a 15 min Q as practice for a full Q, or to try out some new exercises/formats. Reach out to me or John Deere, or simply post on a Wednesday morning and let us know.
Warm Up:
John Deere took the first part of the Q, straight to the circle and for some SSH, IW, Mountain Climbers, Squats, Peter Parkers and Parker Peters, and finished it off with 10 oyo burpees. I think John Deere is easing us back into his burpee heavy warmups, but luckily that was the last burpees for the day.
The Thang:
Over to the wall, partner up and do a couple of rounds:
I (Boerewors) took over, mosey to the back of the athletic center, quick sprint and find some lifting rocks.
We did a couple of laps around building:
Return rocks and go to the stands:
Snake through the stairs for 3 laps:
Mosey to back and quick sprint to COT.
Moleskin:
Great job by the PAX, there was a serious concern raised by Nibbler about the prospect of having to pick up a rock, however once we promised that he wouldn’t have to run with it, he seemed to reluctantly accept his fate. John Deere felt strong after his first half Q and picked the largest rock available, which lasted about half way through the first round. Still, respect that he managed to get that far with a rock that size. Who even knew this AO had rocks?
Thanks to Telsa for taking us out.
Announcements:
HDHH tonight at Providence Sundries, look out for brewery meetup on the 20th at Legion Brewing.
Join GAAP and #TeamByron for a 5k this Saturday in memory of Bryon.
YHC is a young F3’er (just celebrated my 2nd anniversary with the Nation). I have heard once or twice the words Meat & Potatoes… frankly, it was usually accompanied by more PAX showing up… in a little preblast tweet I threw it out there. Full disclosure – no idea what it actually means.
Anyway here is what we did:
4 sets of 5 steps lay in the middle of the AO. This winding staircase was at the center of all things DV today.
Little warmup – blah blah.
Find a partner.
Partner 1: goes up the stairs runs 30 yards returns down the handicap path. Repeats.
Partner 2: Other partner runs to the baseball field does called exercise returns.
Partners switch.
4 rounds: 2 sets of 25 each of Supine pullups. Dips. Burpees.
Next, 5 rounds up the stairs:
Last,
Everyone- up the stairs around the track back down the handicap path x2.
All in all, a little over 3 miles. Does that count as Meat and Potatoes . . . I dont know. But what I do know:
Gumby is refreshing in that it is the antithesis of a typical F3 sufferfest — but when one is coming off his inaugural Blue Ridge Relay experience, even the most basic of things (like “walking” or “standing up”) are sufferfests.
Anyway, enough about YHC, here’s what went down in the Scout Hut this morning:
THANG
Disclaimer. YHC is not a professional, and you should modify as needed, because the Q is probably going to be modifying.
Corpse for devo
Start moving legs and feet, stretch arms over head
Knees up for windshield wipers, left, right, left, right, etc.
Grab a strap or rope. Wrap around left foot and bring your leg straight up. YHC reminded himself (and the PAX) to breathe, and to deepen the stretch on each exhale.
Flapjack to right. Flapjack back to left, the back to right, then both legs, protractor style. The idea was to get to 90 degrees. YHC was not quite there.
Sit up, feet together for butterfly.
50 leg flaps, then press knees to the ground.
Move to table top
Do a series of cat/cow
Move to “fire hydrant.” Seriously, someone else came up with that name. Again, we’re blaming High Tide here. But, for the uninformed — from table top. move right leg out at a 90-degree angle. Hold it, then make circles clockwise, then counter, then back to hold.
Flapjack on fire hydrant.
Child’s pose — moving to the right and the left to get some side stretches.
Plank, then through Sun Salutation:
Plank
Up dog
Down dog (holding and walking the dog)
Halfway lift
Full fold
All the way up
Repeato 3x OYO
Move to low lunge
Frame front foot
Move to balance (or “cheerleader”) pose
Arms up and stretch back into crescent
Throw in a quad stretch by grabbing the back foot, if you so desire.
Back to balance
Back to frame
Repeato, sun salutation, then flapjack, end with another sun salutation
Move to runner’s lunge
Back knee on mat, front leg straight, toes pointed straight
Rotate toes up — if you so desire, frame your front foot/leg (PAIN)
Flapjack
Sun salutation, meet in mountain
Right foot back, into Warrior 1
Warrior 2
Lean forward
Peaceful warrior
Warrior 2
Turn to the wall in the “Star” pose, slooooowwwwwwwly lower into a deep stretch. Hands on mat/floor. Walk hands back to try and reach behind. Then to the left, then to the right.
Slooooowwwwwwwly come back up into star.
Warrior 2
Warrior 1
Mountain
Flapjack — this time, when we go down to the ground on the deep stretch, eave left hand on the ground, rotate right arm up and twist. Flapjack.
Slowly come up and finish warrior set.
Head into down dog
Swing left leg back and through for pigeon.
Untangle
Flapjack
Untangle
One more sun salutation
Back to corpse
Devo redux
Time
—30—
ANNOUNCEMENTS
Clear your calendars, because in two weeks (9/27), Gumby turns one! Swiss Miss said there would be a celebration, but no cake. I think we should get a smash cake. I decided to look back at the BB from the maiden voyage — I forgot about Horsehead’s industrial mat from the auto parts store.
Hey, want to Q at Outland at some point in the 4th quarter? Talk to Madison, as he is filling slots now. The workout meets Saturdays at Sun Valley Middle School.
The Fourth Annual F3 Golf Classic — Friday, Oct. 27 at Olde Sycamore. Details and registration at F3golf.com.
SKINE OF THE MOLE
Good crowd this morning. Thanks for putting up with another lower-body-heavy workout as part of my continued recovery from BRR agony. Next time I Q, I’ll sprinkle in some old favorites for balance/core, like tree, dancer, chair and half moon. I promise. Admittedly, a lot of the workout, especially the lunges, were cribbed from High Tide’s Q a couple of weeks ago.
I know the various stretches helped me out on the course (and I saw a lot of folks doing our staples out there) and I do feel good this morning after the good stretch session. Learning that stuff at Gumby was invaluable in BRR prep and during the relay itself. I literally wouldn’t have been able to do it otherwise.
Only real mumble chatter came from the corner with Swiss Miss and Tweetsie, but there was plenty of it. Guess that was important Site Q business they were discussing.
Welcome to site FNG Belle … and is Chopper a site FNG as well? Also, good to see No Regerts again … still one of my favorite F3 names.
As always, I’m grateful to lead the group. Thanks be to Swiss and Tweetsie for the opportunity.
Despite my unspoken hopes that the weather would prove too gross for a morning workout, we prevailed. And we’re better for it! At least that’s what the four guys and I who showed up to Skunkworks are telling ourselves.
The Thang
Catch me if you can to the courtyard – 5 merkins and then chase, when you meet your partner both do 5 t-bell squats
At the courtyard…
15 side straddle hop, 15 imperial walker
20, 15, 10, 5 – high pulls and merkins in descending number
You go, I go – Partner 1 snatches and holds while Partner 2 snatches, P1 snatches while P2 holds (10 right arm, 10 left arm)
Lap around the church
P1 planks while P2 does 15 swings, P1 drops to six inches when P2 has 5 swings left, (repeat 3x)
six circuits of stairs, one step at a time (x2) skip a step (x2) double jump (x2)
You go, I go – P1 clean and press while P2 holds, alternate (15 right arm, 15 left arm)
Lap around the church
P1 squats w/ bell while P2 does 10 goblet squats, (repeat 3x)
Repeat stair circuit
Mosey to front of Church
P1 lunges to the first median while P2 does curls, flapjack (repeat 3x, replacing curls with triceps, then overhead press)
Move to next Median
P1 burpee broad jumps to 2nd median while P2 does curls, flapjack (repeat 3x, replacing curls with triceps, then overhead press)
Moleskin
Lex wasn’t a fan of running stairs as recovery after leg work. In retrospect, he had a fair point.
Chin and Lex discovered they went to college at the same time. Nothing like a small workout in the rain to rekindle old Clemson flames.
We all agreed Floaty should have Q’d given his name.
It was a wet, rainy honor! See you next time.
-Yeti
Given the wind gusts and post BRR weekend, thought no one was going to show up but Smash had already arrived. Drano pulled in at 5:25 only to be followed by the rest of the PAX. It was time get started after the disclaimer was given, should have placed another sentence about possible flying objects but were happy to warm up.
COP
20 Side Straddle Hop
15 Imperial Walker
10 Merkins
10 Low Slow Squats
The Thang
1. Run down Strawberry Lane and stop at bottom of Rosecliff Dr.
7s
1 Squat at bottom, run to top of hill and perform 7 Merkins
Continue to go up and down hill until build up to 7 squats
2. Time for some Mary
Rosalita, Freddy Mercury and LBCs
3. Run back to School near bathrooms and grab a lifting rock
3 rounds-
15 Bicep Curls
15 Tricep Extensions
15 Chest Press
4. Run to Baseball field for some circuit work
2 rounds-
20- Step Ups
15- Dips
15- Supine Pull Ups
5. Mosey over to the track. PAX then Indian Run around the track once at a comfortable pace. Hammer decided to bring it up a notch.
6. Back to the bathrooms and grab some wall. Balls to the wall handstand for 25 seconds. Time for some rest, get into the people’s chair for 90 Airpresses. Wait, still have time for some LBCs so circle up and crank out 15 LBCs. We are done..
Moleskin
Great work by the PAX as we all stayed together and covered a little over 2.3 miles. Good to see Patch Adams making it to a number of A51 AOs, keep it up!! We are very fortunate here in Charlotte given what has happened around the country from Hurricane Harvey and Irma. Special thoughts goes out to those whom we lost on 9/11.
Simba, thanks for the takeout.
Drano and Goonie- thanks for the invite to lead.
On a beautiful August morning, 13 PAX came to get all the kinks out. Here’s what happened:
Devotion
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.” Hebrews 12:1-2
We talked about how Christ has called us to run our race- we have the example of those who have gone before us. What that race looks like is different for each and every one of us- but the call is the same to run our race well.
There will be times when we are exhausted- times when the race becomes incredibly difficult. It is during these times that we look to Jesus, and HIS example.
The Thang
The MAIN Thang
Moleskin
Sorry about the lateness of this Back Blast- I was planning on sending it the Thursday after, then time got away from me, then I went and got lost running around in the mountains with a bunch of men (otherwise known as the BRR)
We had a little bit of a larger crowd this morning- guess the message was heard that Gumby is a great BRR-prep as we had a lot of hard core runners joining us.
So Cocktail comes sauntering in and causes everyone to give a double take- as it seems that he had come rolling up in Toughskins (aka jeans). While we were debating a name change, he let us know that it was his comfy pants disguised as jeans- (known in some circles known as jeggings) that are available at Walmart
After some extensive research, I can confirm this is such a thing (can be purchased here: https://www.walmart.com/ip/Collections-Etc-Mens-Faux-Denim-Drawstring-Lounge-Pant-Medium-Machine-Washable-100-Cotton/275168344 – you’re welcome) and they seem to be incredibly comfy. Kudos Cocktail- stand strong.
Tunes was a Hans Zimmer playlist- with hindsight being 20/20 it’s a a little too intense for a Broga workout- I’ll adjust next time.
Thanks again for coming out- I always appreciate the opportunity to lead this great group of guys.