several got 2 miles for pre-run
Disclaimer in detail
off and running…warm-up-o-rama…off and running…dip circuit…off and running…lunge medley…off and running…ABLAB…off and running…merkin melody…off and running…peoples donkey balls melody…off and running
Prayer and Praise
COT and BOM
Naked Man:
~great to back
~no 1-Niner and his KT tape
~Ringer is still fit
~Fire Hazard is an over achiever
~Kirby is funny = quality #chatter
~The Sauerkraut Kielbasa are the new “dynamic duo”
~General kept his sleeves on for the full workout
~Bounty still hates running…
~Birdcage has the 2nd most miles on his P200 Team = who thinks they aren’t a runner?
~Ringer thank you for the invite
~appreciate the 2nd F at breakfast
Be a better man today than you were yesterday,
AYE!
CSPAN
Rhapsody took the lead today and for some reason decided not to do any Freddy Mercury’s. Seems like a crime. I’d like him to make up an exercise called “Fat Bottomed Girls”……I can already see you guys creating ideas in your head…sickos.
Okay fine, here is my idea – Monkey Humpers where your butt has to touch a bench each time you squat.
Rhapsody also avoided any Imperial Walkers…good call. For the record, I vote to re-name those “10 counts”.
First, the guy had pleurisy, a disease typically diagnosed to 90 year old women born in the early 1860’s, this almost killed him but instead just took 1/2 of his lung. Then just a few weeks ago his appendix reminded him that it serves no purpose and forced its way out. His tonsils, wisdom teeth, gall bladder and tail are next.
Fortunately, in between surgeries he made a guest appearance as a Q for the first time in a loooong time.
What we did…
Warmup
Pick up a paver out of his truck and start running…
Quick run down to lower lot – SSH, pick up paver
Run down to circle, Merkins in cadence
Run to new school lot – lunge walk with paver to middle of lot
Next…
Run up to Covenant Church Lane – cross the street
Run downhill and do increasing burpees at each driveway on the right (1, 2, 3, 4, 5)
Run back up the hill and do the same thing
Then…
Head over to the soccer field…whoops….sprinklers were on. Take a U turn and go to the gravel lot…
Line up and do squat presses with the paver (30 OYO)
Bear crawl to pole and crab walk back
On your stomach – sprint to building and back
Squat presses again (30 OYO)
Bear crawl to pole and reverse bear crawl back
On your stomach – sprint to building and back
Tricept presses (30 OYO)
Bear crawl to pole and reverse bear crawl back
On your stomach – sprint to building and back
Several more sprints took place at this point…
Go over to the fence – 12 burpee/paver presses – pretty hard modification of a burpee
Run back over to neighborhood –
Run down hill – increased squat jumps at each driveway on the way down (1, 2, 3, 4, 5)
Run up hill – increased burpees on the way up (1, 2, 3, 4, 5)
At this point my back had given out and I was so far behind the PAX I’m not really sure what happened in the last 5 mintues. When I came upon the field I heard a lot of heavy breathing, Rhapsody encouring the guys to keep pushing and something about more burpees. The faces of most of the guys told me that it was hard.
Moleskine:
In general it seemed that Lex was the one pushing to the front of the PAX today. After training with his 30lb backpack for several weeks he now feels like a little girl running in the wind.
Horsehead had flashbacks to his broken arm as we ran into the Warner field gloom. Those unsuspecting trip wires could be anywhere. Oh yea, he did a pre-run…or pre-crap depending on how long he spent on the road vs. the port-a-jon. We’ll still give him the extra credit.
Rhapsody took the lead and took us out in prayer.
Despite the cooler temps, we had a strong showing of 18 at Joust this morning, including a 17 year old FNG (Gunnar). It was cold, so off we went after the disclaimer. Here’s what we did:
Warmarama:
Head to Center of the field for warm up
Ssh x20 IC
Merkinx25 IC
Iwx20 IC
Squat x20 IC
Take a Lap around the track
Partner up and Head to the top of stands
P1 10 pull up 10 Hanging Knee Ups – Run around press box up stairs
P2 30 dips 30 incline 30 sit-ups
Flapjack x 3 rounds
Take a Lap around the track
Stop at the base of the Hill
10 diamond Merkins on bottom – 20 lbcs on top x 5 rounds
Plankarama
Take a Lap around the track
Stop at the Bottom Bleacher for some Leg work
20 step ups each leg – 20 Bench squat
Run up stairs and around press box 20 wide arm merkins
X3 rounds
Inverted plankara on Bleacher
Take a lap around the Track
Head back to the lot for 30 Flutters IC
Time is up.
Announcements:
Charlotte Eagles Youth Soccer Club – Meeting to raise awareness 2/22 7-9 at Tiger Rags Place evite link provided below
http://evite.me/y15SYwnurq
Moleskin:
Perfect morning to keep the pax moving around to avoid frostbite as temps were in the upper 20’s at the start. It warmed up quite nicely by the end. Puddin kept me in check during the warmup – counting each and every cadence count. Hopefully everyone got a little something out this morning. Great group of regulars and a few new faces. Joust is a great campus – almost need more than 45 minutes to take advantage of everything there is to offer. That hill alone could occupy half a workout. Got a couple miles in and plenty of merkins. Should have some sore legs later courtesy of hills, stairs, and step ups. Gotta break down to get stronger. Best wishes and safe travels to ChinMusic as he launches for a weeklong mission trip to spread the good word. Great Take out this morning by Busch, thank you for lifting us all up in prayer – much appreciated.
Last time YHC Qed Centurion, it was the day after Thanksgiving and ended up being a workout of 1. Today, we had a 2,800% increase in PAX with a whopping 29, including 6 respects and 1 wannabe respect (Hops). Watch struck 5:30 (as Run Stopper peeled into the lot) and off we went.
Thang
Moleskin
I showed up early today to feel out the AO and found Champagne, Paper Jam and Van Pelt heading out for a little pre-run. Champagne quickly inspected the truck for plates or other items of torture, but today’s plan called for the classics. They can hurt just as much.
Definite grumbles after the merkin/wide-arm merkin/low plank jack combo. Hopefully the grumbles drowned out the sound of my voice cracking on the count in the last few reps. Four corners instructions likely could have been clearer or less complicated. Saw many combinations of merkins/HR merkins/headbobs as well as squats/jump squats/whatever Paper Jam was doing. It’s no secret that YHC usually love burpees. Hated them today though, so I can only imagine how Ickey Shuffle those of you who don’t like them must feel.
Great effort all around today. Rachel, unsurprisingly, led the way through just about everything. Unlike Chelms, he also shows impeccable form on the exercises. Word has it Rachel has his VQ on 3/31 at Centurion. If that’s true, rest on Wednesday and Thursday and then get out and try to survive support him.
Mermaid, Alf, Bout Time, Brilleaux and a few others out front in the deck as well pushing the pace. Thanks for the help leading mary/planks while I sucked wind. Great to meet BoG and Flutie — heard talk of you guys (mostly good) and was great to put faces to the names. T-claps to Fredo, Toolbag, Hops and Paper Jam who showed up today after attending YHC’s somewhat burpee-heavy Q at Bagpipe on Tuesday. Might need to work on my variety. (Probably not going to happen).
For any of you looking for a little more, I would highly recommend attending The Stand (or any 3F for that matter) at Panera right after Centurion. Great discussion every week and a great way to get to know some guys, as well as yourself, on a deeper level. As much as I love and find incredible value in the workouts and the 2ndF, the 3rdF opportunities have definitely been the most rewarding and impactful on my life outside of F3. We are lucky to have these options and the men who step up to lead them — definitely worth your time (if you have it) to at least check out. See the Announcements for a new 3rd F opportunity launching soon in SOBLand on Wednesday mornings after The Maul.
Swiper on Q next week and Abacus will be joining the rank of the Respects as he turns 50. Come on out to Centurion to suffer celebrate. Appreciate the turnout today, it was an honor to lead.
Announcements
The text came from Gummy yesterday morning that Cheese Curd was in a boot and unable to Q at Hydra. He asked which one of Lazy Boy or myself wanted to Q in his place. Before either of us firmly responded, The Accountant told us there was no going back…he had already signed us up.
Hence, he left the fate of 11 men in our hands this morning. It was blustery and dark and temps were dropping quickly. After a quick disclaimer and notice that the pax was getting two Q’s for the price of one, we headed out:
Mosey to opposite side of OPES for 20 SSH (Gummy was quick to note I was already breathing heavy after the SSH….what do you expect, I only had one days notice to get in shape).
Mosey to corner of Windy Rush and Knightswood for 20 IW.
Mosey to Windy Rush and Foxworth for 20 Peter Parker.
At the bottom of Foxworth, we set out for triple nickel. Five squats at the top; Five merkins at the bottom.
Working recovery of 20 Parker Peter.
Indian run back to OPES.
At the benches in the front of the schoolyard, 10 then 15 reps of:
Step-Ups, Derkins, Dips:
Hand off to Lazy Boy:
Partner Up: Pairs work to complete 200 of the following exercises. While one partner does the exercise, the other partner runs around the school:
LBC’s. Merkins, Low Slow Squats
Mosey to back schoolyard: 50 yard sprint, followed by 5 burpees, followed by another 50 yard sprint.
That’s a wrap!
Moleskin:
I love Hydra! Great dudes always show up. Thanks for letting LB and I lead this morning, even if it was under the duress of an old, crotchety Area 51 board member. Items of note I learned today:
Puddin Pop, thanks for taking us out with a prayer!
Hopper and Lazy Boy!
What happens when a site FNG gets to lead? In YHC’s case, he trips and falls flat on his face, non-metaphorically speaking. More on that later……
24 pax knew the greatest Q in the world was leading Peak 51 today woke up bright and early, took a breath of fresh air, and said “damn, I want to go sweat with a bunch of dudes in the gloom.” They chose Peak 51, and sweat was created in the following manner:
Thang
Mosey up to Trade St., hang a right, hang another right into a strip mall parking lot for COP
SSH x 24 IC (YHC’s method of counting the pax for planned weinke)
Merkins x 10
IW x 20
LSS x 15
Mosey down Trade, hang a right on John St. Cross over John when coast is clear, into the Post Office parking lot. Mary while we wait for the six:
Freddy Mercury x 15 IC
Rosalita x 10 en Espanol cadence
Meander on over to the hill for a round of Jacob’s Ladder. Didn’t know if the top was big enough for burpees, so pax did burpees at the bottom, ran up the hill and back down. Started with 1 burpee, went up to seven burpees. Plank when finished. After a few 10-counts, mosey back over John St. turn left to run through the townhomes, back around to the strip mall, with supposed residences on the second floor.
At this point, YHC had probably the most embarassing moment of my F3 life. As we were turning the corner to head to the strip mall, YHC caught a bump in the road and just bit it. Thankfully, the only thing hurt at that point was my dignity and pride #thankslongsocks. T-claps to the pax for not giving me very much crap about it #exceptsmokey. YHC definitely deserved it. It was funny. YHC has a feeling that if that happened at my more routine workouts, I wouldn’t have lived it down for a while. But I digress…..
At this point, “responsible” site-Q’s threw a wrench in the weinke. The plan was to do three-man grinders where the runner runs up the stairs, across the building, and back down. However, YHC was informed that those were residences up there and we shouldn’t mess with the stairs. Well, damn. We did not-as-good grinders across the retail shops in the building, LBCs at one end, tempo merkins at the other #formmatters
Since no stairs were involved, YHC got bored with this rather quickly, so we moseyed to the little track to finish off the morning. Did some prolonged protractor while we waited on the six. Partner up, P1 runs, P2 does called exercise.
Round 1 – squats
Round 2 – CDDs
Mary: Flutter, Dolly, American Hammer, Heels 2 Heaven, Box Cutters
Mosey back to launch, and we’re done.
Skinny
Big thanks to Booyah and Sensei for having me out. It was a lot of fun Qing a site I had never posted at. Supposedly, they’ve never used the hill by the post office – hopefully it will get into the regular rotation. It’s not huge, but it will do the trick for a moderate workout. Hopefully they’ll have me back out again sometime.
Burpees at the beginning are always effective in getting the heart rate up and warming up. Grinders would have been better with the stairs, but hopefully they kept the HR up for most pax. The little track was a nice quick loop, right up until the backstretch when it was a bit uphill and dead into the wind. Altogether, it was a pretty simple weinke, but hopefully all pax got their money’s worth.
Booyah and Sensei run a great show. Excellent turnout and everyone was really supporting one another – the definition of what F3 is. Keep up the great work, gentlemen. Thanks, again, for turning the keys over this morning.
Little Mike with the inspirational takeout.
Announcements:
Keep Fix-it-Felix’s friend in your prayers as he is dealing with a cancer issue
Richard Sheltra race in Pineville on April 29
Savage Race on May 13th in Concord. Area 51, SOBs, and surrounding regions are supporting this CSAUP in lieu of the Columbia mud run.
9 men came out to earn their Super Bowl party nachos. If you paid attention to the pre-blast, you knew we were paying tribute to Super Bowl 51, where #12 Tom Brady was sprinting toward ring #5. That said, today’s workout should have been no surprise.
51 Side Straddle Hops
16 rapscallions sauntered into the Stonecrest parking lot with little direction other than: no hills (no Murderhorn), no rocks, and no Radar. Those that skipped the pre-run got what they came for. Here’s what transpired.
We moseyed to Basil Thai (the non-southend/plaza midwood location left out of the Agenda’s “top 5 Thai restaurants this morning”) for COP all IC
Partner up and mosey to the ledge in front of Cantina for the Six Shooter – 6 rounds of alternating partner exercises x 100 (ish). Partner 1 ran a loop around the medians whilst partner 2 did the exercises. Flapjack until you reach 100 as a pair.
Inter-mary: Flutter, Dolly
Mosey to Matress Firm for a Freakonomics lesson on how mattress stores stay in business. Cliff notes: It’s the markup. If you’re looking for a mattress, see Poptart – he knows a guy. 8 years of interest free sleep, aside, MF had the slow jams pumping out the speakers this morning.
Mosey behind Target to where what looked like the two employees were gearing up for work. Turns out, they may have been after the fitness as well.
AYG suicides increasing to the 3rd speed bump
AYG from the 2nd speed bump to the fence along the Regal Cinemas, stopping for 10 HR merkins at each speed bump. Avoiding being a speedbump to the delivery trucks
Line up for Peoples Chair on the wobbly fence. I make no bones about doing sketchy stuff during workout – but this one may make the list. 16 guys of varying size, leaning on a semi-sturdy fence, above a 15 foot drop – dubbed the Trust Fall. The fence held, without casualty.
Moleskynn:
The speed loops and partner work kept everyone pretty bunched up today. First time I’ve posted at Stonecrest in a while where MH got no love. With BRR looming, it’ll get plenty of attention in the coming months. I’ve always though of Rebel Yell as a true, blue-collar workout. Always a solid meat and potatoes workout at an AO that offers more options than most around.
Rebel Yell was my first Q back in July 2014 – back when: I was a nice guy, used all the right words, Radar was in F3, Purple Haze wore smoke boots (before the waiter shoes), Crabcake posted every Q’s backblast, and before Murderhorn got really famous. Turns out Morning After posted that one too. A lot has changed since then: @F3BigBlack came and went, running got popular(maybe?) in F3, the SOB region exploded with new growth, Southern Discomfort and Balrog became things, probably a dozen new AOs launched, hundreds of new guys got plugged into a network of men that changes lives.
It was fun to come back with a (slightly) less complicated gameplan and put in work with you dudes this morning.
Announcements:
It was a foggy morning, but 14 men were undeterred.
Warm-Up
Side straddle hops x 20
Imperial walkers x 15
Mountain Climbers x 10
Arm circles x 10
Peter Parker x 10
Low slow squats x 10
One-armed mountain climber (each arm) x 10
Station 1 Tanning Salon Alley (Chest/shoulder)
20 merkins bear crawl across lot 19 Carolina Dry Docks crabwalk to start
continue until 11 CCD and 10 merkins
Station 2 – Chipotle Courtyard (Legs)
Partner 1 – 7 Bulgarian split squats each leg, 7 squats, repeat until Partner 2 runs around both buildings x 3
Station 3 – Wall work – Regal Cinema (Core)
From plank, touch the wall as many times as possible for 1 minute
On your six, flutter to wall tap as many times as possible for 1 minute
Rinse & repeat
Finale
10 Burpees, 10 merkins, 20 little baby crunches
Moleskine
It was another fine day at The Maul. I saw lots of new faces and everyone came to work. There was almost no complaining or chatter, even with some of the less common exercises. (You’re welcome.) If your are new to F3 – keep coming back! This is best way to get in and stay in shape.
Announcements
Thang
Moleskin
Had to bail on my Bagpipe Q a few weeks ago (thanks to One Niner who stepped up to take the spot) so I was happy to be able to get back on the calendar and get out to Q. The hope was to keep everyone together but keep fairly constant work going as well and it seemed to work. Pine needles at the base of the 7s hill were slightly dicey, but we were dislcaimed and everyone kept their feet under them.
Our FNG crushed the workout this morning and obviously came well prepared. Consistently among the top 5 or 6 guys finishing every round of exercise and picked up on the lingo pretty quickly. He was brought out by Blackbeard. Carnie is a Marine veteran (logistics unit) who has been in Charlotte about 6 years and works with Northrop Grumman now. Logistics originally landed the group on Big Brown but didn’t feel right and was too close to Brown. Carnie happens to be from Perry, GA which, as it turns out, is home to the Georgia National Fair (I know, something you always wish you had known). Great work today and welcome. Hope to see you back out there soon.
Lots of other guys crushing the workout today as well. Cable Guy was consistently at the front and just got stronger as the runs/string of exercises got longer. Long Haul was right behind or in front of him every time — dude might have a couple years on many of us but is an absolute beast. Frehleys continued his reign as king of the mumblechatter starting about 4 seconds before the workout began (complaining we hadn’t started yet) and running right through the last 4 seconds (complaining about cars not moving out of his way or arthritis or something like that). Paper Jam was king of a different kind of mumblechatter and could be heard mumbling “he did say modify as necessary” through most of the workout. All out mutiny almost ensued when the PAX saw how many lightposts there were for the final burpees, but YHC was able to stay in front of the mob and calm them with talk of heading home as soon as we were done.
Unfortunately, I have been unable to post regularly on Tuesdays lately at either Swift or Bagpipe. It was great seeing a ton of fresh faces out there this morning and to see that the Tuesday Vine crew continues to grow. Appreciate and enjoyed the opportunity to lead you all.
Announcements