Nine Gents gathered in the Scout Hut at Matthews UMC only to begin with a Q Fail. Once again, I forgot to look up a devotional bible verse to set the mood. Please allow me to add that here ..
3 Join with me in suffering, like a good soldier of Christ Jesus
Good words to live by even when you’re not going through regular suffering.
The Thang
Started with some simple breathing and hamstring stretches that eventually led into a fast paced set of sun salutations and warrior poses meant to warm the muscles for deeper stretching.
Wide legged forward folds followed by dual leg isolation stretches(I made that term up.) We then did a quick triangle on both sides.
My hip mobility is not super which leads to many things, poor running form among them, so we did three different variations of runner’s lunge then held pigeon on each side for ninety seconds. Those were a bit of a bear I must admit.
Moleskin:
A man pulled up in the parking lot asking, “Is this the right place for F3?” I thought it was for sure a FNG but it was Reuttiger who moved to Matthews recently from Indian Land and hasn’t posted in a while. Reuttiger, it was great to have you and we hope to see more of you.
It’s always great to be back at Gumby. I’m terribly sorry about that horrendous playlist.
Announcements:
Gumby needs Qs! Specifically one for April 12th. Get on it, fellas. Sign up HERE.
Richard Sheltra 5k/10k in Pineville April 29th. Dumpster Fire is the event Q.
Madison sent me a text message last night about a schedule mix up and he would not be able to Q Thrive. I said Thrive will be my only beatdown this week and I need a good one so everyone will suffer with me and it went something like this…
Follow me for a #HairBandMile
COP
Side Straddle Hops x 15 In Cadence
Oh here comes the late crew, 10 burpees OYO! And an early start to the Horsehead refusenik show.
Imperial Walkers x 15 IC… Some Horse/GJ mumble chatter about the Q spin going on about this time
Low Slow Squats x 20 IC… I gave Horse & GJ a spin and a lengthy view of the Q’s backyard.
Merkins x 10 IC
The Thang
Starfish – Start with the center exercise, go to corner 1 and do exercise, back to center exercise, corner 2, back to center, etc.
Round 1
Center 5 burpees
Corner/station 1 15 Merkins
Corner 2 15 Carolina Dry Docks
Corner 3 15 Wide Arm Merkins
Corner 4 15 Diamond Merkins
Plank work while waiting for PAX
Round 2
Center 10 Jump Squats
Corner 1 20 Squats
Corner 2 20 Lunges
Corner 3 20 Mountain Climbers
Corner 4 20 Monkey Humpers
Plank work while waiting for PAX
Round 3
Center 25 Rock Hoppers
Corner 1 25 LBCs
Corner 2 25 Freddie Mercury
Corner 3 25 Flutter
Corner 4 25 Rosalita
squats while waiting for PAX
Over to the wall for Peoples Chair w/ 50 air presses, quick recovery
back on the wall for 100 air presses… Hmm this gives me an idea!
We have had some new PAX over the past few months that have never met my friend Jack Webb!
Here is the deal, 1 Merkin/4 air presses, then 2 Merkins/8 air presses up to 10 Merkins and 40 air presses.
#crowdpleaser
Over to the tables to stay dry by Shepherd’s request… even though it wasn’t raining.
20 dips, 20 stepups x 3 rounds
Wait, why is GJ over at the volleyball court? And where did the FNG go? (more on that later)
whatever do the work and then out to the parking lot!
5MOM
Dolly x 20 IC
Flutter x 25 IC
Superman Banana a few times back and forth #Horsehead was refusing again I think. You can thank Schedule C of Harrisburg for that one.
Rosalita x 20 IC
DONE!
Moleskine
Thankful that the rain I heard when I woke up stopped just before I left the house. Although #Cantore wouldn’t have stopped us.
They say women speak 20k words a day… Get GJ and Horse together and we may need to question if there is a Y chromosome between the two of them, but it is usually entertaining either way.
Great work by everyone out there, I set up the starfish to really beat down a body section per round and fortunately they were already in my trunk for this Substi-Q, adding Jack Webb just took the pain to another level.
As we we moved over to the tables we noticed Kilowatt’s FNG had disappeared. Horse mentioned never seeing someone #SplashMerlot from Jack Webb but I think it was just a culmination of not hydrated enough and a bunch of tough stuff he wasn’t used to.
He is now forever known as Houdini for his mid-beatdown disappearing act. (For what it’s worth since you showed up late #NotAProfessional Modify as needed.)
Announcements
NO convergence Saturday, all UC AOs are open with a push to bring some FNGs. Winning AO hosts the next convergence, losers will be doing burpees.
Q School probably in April, TBD.
2nd F event just to get guys together outside of the gloom also TBD but probably April.
As always it was an honor to lead.
Aye!
Hair Band
Fresh off of a a leg smashing weekend at the P200, YHC turned down the pre-run option and invitation from Fire Hazard for this morning. Anticipating to show up early, set up and then knock out some pull-ups/merkins YHC arrived to see the chariot belonging to Paper Jam sitting in the parking lot. He was itching to pre-run so we took off for a quick mile arriving back right in time to start up the main event + pissing off Fire Hazard as I had shot him down the night before only to be swayed by Paper Jam. 8 normal PAX + 1 overachiever ruck sack wearing PAX (Bounty Hunter) hit the start button on a short mosey around the parking lot before circling up:
Warm-Up
The Thang
Moleskin
Perfect morning for a workout and appreciative to all of the bros that made it out of the fartsack for Fat Camp this morning. Since YHC is no longer able to bring buckets aka props to The Brave they needed to find purpose elsewhere and that place was Fat Camp this morning. As a reminder to all future Q’s, any GEAR is welcome whether it be buckets, plates, ropes, KB’s etc. feel free to mix it up and get on the Q schedule. Just make sure that you know the difference between your Cleans and Jerks and your Snatches and Presses to avoid uttering the name of an “at home only” style workout. Q SLOTS OPEN NEXT WEEK & BEYOND
http://www.signupgenius.com/go/30e0c4ca9af29a6f85-f3fatcamp
Over and Out – General
Inspired by the Weinkes of some other esteemed pax (MT, Wild Turkey), YHC decided to switch it up a bit and see what would happen. This was either going to be a fun, thorough beatdown or an unmitigated disaster. Let’s be honest, though, the pax of F3 enjoy both (there’s a reason CSAUP is a thing).
YHC arrived around 5:00 to get everything set up: 11 signs posted throughout the AO with different exercises on each. Pax broke up into 4 teams (speed mattered – partner with pax who will go at a similar pace as you). Each team was given two dice and a list of locations around the AO. Simple instructions: roll the dice, find the number on the map, mosey to that place, find the sign, complete the exercise. Tried to make it as idiot-proof as possible. Exercises were:
Hair burners
Double-merkin burpees (15)
Hand release burpees (10)
Down Murderhorn and AYG back up (more on this later)
Up and down Stone Mountain hill 3x
25 Derkins and 25 incline merkins
Run speed bump alley, 10 merkins at each speed bump
Jack Webb: start with 1/4 and go up to 5/20
50 LBCs
10 prairie-fire Mary
25 pistol crunch, each leg
Get to as many as you can, meet back at launch at 6:15. Done.
The goal was to switch it up and keep pax moving at a comfortable pace. YHC’s team had an unfortunate habit of rolling the Murderhorn, so we had the “pleasure” of hitting that three times. After that, the burpees were a breeze. We got in over 4 miles, another team had 2.75.
Milton (re-named FNG) is a beast. Watch out for him at your next workout. He was killing the MH and taking no prisoners. Sound off below on observations from your different teams.
Hope you guys enjoyed the change of pace. It was an honor to lead you fine men.
Thanks to Tiny Dancer for the takeout.
please launch on time and everyone will be happy and eat lots of donuts. Boom. This week, we will run the REVERSE route: https://www.strava.com/routes/7470827
Everybody knows the rules:
515: 815-8:30 pace
520: 730-7:45 pace
530: 645-7:00 pace
BW
All of us stood around looking at each other and asking “is Brat coming?” Evidently Brat had a change of heart on the way to the AO after realizing he had just run thirty something miles in a short amount of time two days ago. Brat is an example of what to do in running and most things in life.
There was a brief discussion of what was on tap as I did not pay close attention. A plan was formed and off we went. Minus the disclaimer. All veterans so they understood what was on tap.
We did a slow mosey to the bull ring via the back way. Of course did some dynamic/Brat inspired stretching of toe taps, B skips and such. After the warm up we set out to perform the described plan in the preblast.
I evidentially did not hear One Niner or there was a translation issue between South Carolina and North Carolina English. I thought he said do five rounds of thirty second jog, twenty second run and ten second sprint followed by two minutes of recovery. I think the intention was just do five rounds. Instead we did twenty five rounds total. I think it worked out well and everyone seemed happy based upon the tip money they left in my jar.
Moleskin: One Niner, Depth Charge, Enron fresh off a half marathon trail race and Tuck were way out front. Everyone else found their pace and settled in. I held the six down keeping a steady nine mile pace. It is not easy to call out the start/stop times like Brat does. One more reason we should all be thankful for his leadership.
There were no other participants from the P200 so I think the twenty five rounds worked out well for the rest of the Pax.
Have a great day!
Shout-out to Haggis for posting at Bagpipe and Frazier for Swift after running the Palmetto 200+ this weekend. Of course Frazier says, “Anyone can do it, you guys should sign up next year!” I’ll be sure and mark may calendar..
Warmup: Mosey to parking lot by the Marriott. SSH X 20, MC X 10, Merkins X 20
Workout: Run to fitness trail. 2 sets of dips X 10 and Pullups X 10. Plank and 6 inches hold for 10 count. Run across wooden bridge and parking lot to the street. 15 Merkins. Run to top of hill and hold preachers chair on bridge for 1 minute. 25 count arm raises. Run to parking deck (beside helicopter pad) and run the staircase – 5 Burpees at bottom and run 2 levels of stairs, 10 Merkins. Return to bottom for 5 Burpees and run the steps to the top and 15 Merkins. Return to bottom.
Mosey / Run to cross Ballantyne Commons and run to Harris Teeter shopping center to knee wall / fountain near Bad Daddy’s. 2 sets Derkins X 10, Dips X 10, Jump ups X 10. 3 sets Mary LBC X 15, Dolly X 15, and Scissor Kicks X 15. Mosey to cross Johnson Road and into the parking garage for a series of sprints and exercises at the top of each ramp including Merkins, Mary, Jump Squats, CDD, LBC. Return to launch.
Covered 2.8 miles. No 10-count rests. Brisk pace. Thanks to all for coming except for Nard Dog who “says” he was there but couldn’t find us. Nardy, any witnesses?
By the time I pulled into an eerie empty parking lot, the rain stopped and it was a cool 58 degrees…perfect running/bootcamp weather. I was joined by 8 strong PAX who wanted to start the day off right. I attempted a quick disclaimer but had to wait on Rachel pulling in tardy and then his car alarm as he fumbled with his keys to assemble with the others. Alas, little did they know what was coming…
https://youtu.be/5tu5iNUMuc8
YHC shared the vision as we left the school toward Hwy 51, then West, then onto Carey Ridge. At that point I provided more details. Saitama, the “One Punch Man”, trains by doing 100 push ups, 100 sit-ups, 100 squats and 10k run every day! My goal was just to get the PAX started and let them decide if they wished to complete the 3 year journey toward Anime Superhero status.
We quietly circled up at the cul-de-sac on Colburn for the “kickstart”, in cadence 50 squats, 30 merkins and 40 LBC. From there it was each man for himself running the full distance of Colburn (0.6 miles) aka “Half Pipe” back and forth, doing squats on near end, merkins at the valley, LBC at the far end. Reps per set can vary as long as you completed 100 of each exercise. And off we went with Alf, Turkey Leg and Rachel quickly jumping up front and never looking back. The rest of us spread out with PopTart reluctantly embracing his inner BRR-self, Semi-Gloss consistently kicking ass with a smile and Margo breaking in his new kicks the real man’s way…running hill repeats over 5+ miles…badass. Utah, Mermaid and YHC took our position in the back of the pack where we can talk about family flu bug and poor sleeping habits.
At 6:05 we made our way from Colburn up Rosecliff to Strawberry for the classic Indian Run back to the school. Maybe one of the toughest I’ve ever been a part of…ouch! The faster guys broke the 10k mark with everyone else just short…Saitama didn’t mention hills…ugh. And of course with a few minutes left we had to sneak in a couple parking lot sprints while Semi-Gloss toweled off by his car. He made up for it with a nice takeout though…thank you. And thanks to everyone who made it this am. Tough workout, felt good. Enjoy the video.
15 Fine Men showed up for the Cheddar Special on a perfect Saturday Morning
Moleskin
First of all just wanted to say I was excited to come to this AO-Commitment as it has so much to offer. Second reason I was excited was because the pax here are simply warm and welcoming. If you haven’t met the pax at F3 Union Co, you need to put a date on your calendar and come by. Initially I was all in to give 250 merkins and 40 pull-ups. Well YHC needed some “workout redesigning” lessons cause we could only get to 20 per pax. I asked them to do them on their own later in the day. #WillDoItWhenYouQAgainHere
Damascus was all in for his Merkin Pull up Challenge and inspired a few on his technique . Great going brother.
Bottlecap and DocMCStuffins gave a solid performance. Remember him and bunch of others from the Debbie’s House Project
Shop Dog helped in the middle while YHC was recovering .
Transporter was solid as usual and kept the pax together.
I remember pushing Legal Zoom on the Catch me if you can – Great job brother
SwissCheese gave a good effort also showed us how we need to be accountable by completing the task at hand. Sorry brother I didnt spot you at field but I should have. #QWorkinProgress !
Rest of the pax who I can’t remember names but I know pushed it for sure
It was great talking to youll after the workout At Chick-Fil-A. I am always looking forward to 2nd F coffee. Also thanks to Snowflake for getting a bunch of the guys coffee including mine.
Happy Birthday to Transporter – all the pax ended up doing some burpees to reach the number 38. Gave some bonus burpees thanks to our great Math skills!
Announcements:
4/1 – Convergence – Monroe at Outland
Pizza Place (next to Chick -Fil-A) 3rd F – Mondays 730pm
BRR – looking for 3 more runners if you are interested – grab your spot before it is all gone
Cheddar out.
YHC woke up at 3:58am not from nervousness about my VQ but from a nightmare where I was being chased by INS (immigration for you non-foreigners). I think the trigger for the nightmare was a “tip off” earlier in the day from AKA: JRR Tolkien who said “his source” heard of a security leak that told him INS would be in the area. My plan of blending into the American dream in suburbia could be blown. I was thankful that the gloom could provide some cover, I came up with a plan to blend in among the PAX by promoting a build the wall workout. I figured this would throw off any INS agents in the area.
The Thang:
One was to let the PAX experience what crossing the Rio Grande with a baby in 5ft water would be like by carrying a 20lb paver overhead to Best Buy lot. Since I was only expecting 2 or 3 to show up I was surprised and unprepared when 16 showed and I was 5 pavers short.. Fail #1.. Out of the gate I had to audible to partner up and this threw off my whole Q since I had not planned for curveballs.. VQ fail.
Once at BB then 15 count in cadence of:
Side straddle hop, Imperial walkers, windmill, and mountain climbers.
Then 2 rounds 10 count of:
Supermans and hollow rocks.
Don’t forget baby and mosey over to Blakeney playground for 3 rounds of:
10 pull-ups, 15 merkins (switching each round between wide arm, military and heart to heart), 10 box jumps, 10 overhead brick lunges and then run around Bath & Body Works building (about 200m). Plank or LBCs after each round and wait for others before going again.
Next circuit, 3 rounds of:
15 paver thruster squats, 15 over your toes LBCs, 15 paver push presses, 10 side to side push-ups and run around building again. Plank when finished and wait for the others.
Mosey over to water fountain for 3 rounds of:
10 derkins, 10 dips and 20 touch your toes LBCs, switching to Star Fish LBCs (thanks Tuck) for the last 2 rounds.
Partner up, pick up 20lbs “baby” and share custody while moseying over to the wall behind Old Navy.
Audible due to time mismanagement and switch man maker with overhead brick push press to just 1 regular burpee and 1 wall climb. Repeat 10x
Run back to base and audible again for 4 sets of call ’em LBCs since Tolkien’s watch had 5 minutes left vs mine with only 1 minute ( per Verizon and GPS system…)
Moleskin: I definitely created a lot of confusion. I think some thought I was Qing in Spanish but I think eventually most caught on or implemented their own workout. The goal was to get everyone huffing and puffing with minimal running. But only as an attorney can object, Patent Pending called me out and yelled “you lied” we ran 2.9 miles. Cockey decided to pile on. I was definitely disappointed since the goal was to stay below 1.5mi. Nard Dog tried to keep me company in one of the runs but decided I was too slow and dusted me. Mighty Mite, Tuck, Nard Dog and Bucky are beasts as they finished the rounds as most of us were starting the run. JRR Tolkien tried to break me down by telling me how short the workout was and showing me that he wasn’t even out of breath. Thanks for the constructive criticism. Loogie kept me from sobbing by telling me how I was good enough, nice enough and that people liked me. Thanks brother! Tuck sent me to the drawing board a few times and gave me a C for effort at the end but somehow I still qualified to get my DaVinci sox which I will proudly wear next time. Definitely enjoyed the privilege to lead all 16 of you and the kwoffee talk. Thanks for putting up wit the gear grinding and good thing the INS thing was a hoax and I won’t get deported to mexico where I’m NOT from.
Announcements:
April 22 Brolympics 6am-8am at Community House school
F3 featured report on the TODAY show on Saturday 25.