Posted on behalf of Goodfella:
With lots of chatter the past few days about turning ankles, soccer arms and tennis chest, yoga not being “manly”, and Doc needing a “recovery day workout”, I decided to challenge the PAX with a “manly” workout.
Circle up:
· SSH x 25
· Peter Parkers x 25
· Potato Pickers x 10
· Imperial Walkers x 25
· Plank Jacks x 25 (in between, some Yoga Upward and Downward Dog stretches in honor of Frack, who failed to show up for the “manly” workout today)
· Merkins x 10 (Doc preferred Pulse Merkins)
· SSH x 25
Mosey to the woods and retrieve the logs stashed away discretely by the Lawson crew after cutting down a tree recently. Return to the Parking Lot for some fun as a team.
Partner up with your carefully chosen partner and log, for 3 Rounds each of:
· Log Burpees x 10 each (Burpee then jump over log and repeat)
· Team run with the log to the opposite side of the parking lot
· Alternating Shoulder Presses x 10 each
· Team run with log back to starting point
· Repeat 3 times
· Team Thrusters with Log x 10
· Team run with the log to the opposite side of the parking lot
· Team Bicep Curls with Log x 10
· Team run with log back to starting point
· Repeat 3 times
At this point, YHC noticed the sweat pouring and heard someone (not mentioning names, Bottle Cap) say their upper body was “smoked”, so I decided to end the Log Fun even though I had more planned. We returned the Logs to their resting place and Mosey’d over to the front of the school.
Partner up again for “100’s”:
· P1 Dips (x 100), P2 Run to opposite side of lot and back
· Plank waiting on the Six, 6”, Plank, Recover
· P1 Merkins (x 100), P2 Run to opposite side of lot and back
· Plank waiting on the Six, 6”, 6” Plank Jack (some chose not to do this!), Recover
· P1 Seated Leg Extensions (x 100), P2 Run to opposite side of lot and back
· Plank waiting on the Six, 6”, Plank, Recover
· P1 Derkins (x 50…since upper bodies were “smoked”), P2 Run to opposite side of lot and back
· P1 Air Squats (x 100), P2 Run to opposite side of lot and back
Mosey on back to parking lot for Mary:
· Heels 2 Heaven x 13 (we worked around the circle of 13, with each man counting 1 rep in cadence…proud of Recalculating for staying in cadence today!)
· LBC x 13
· American Hammer x 13
· Flutter x 13
· Freddy Mercury x 13
· Dolly x 13
· LBC x 13
Great workout by the crew today, and I appreciate everyone challenging and supporting each other to throw some weight around. Our FNG revealed he sells Pediatric “Implants”, which led to YHC calling out Doc’s special implant procedure he had done recently to increase his…you know! As a result of the Implant sales, the PAX came up with the name “The Hoff”, in honor of David Hasselhoff and Baywatch (lots of implants on that show).
Announcements:
· 2nd AMRAP special on 5/26 at Impromptu (Bottle Cap)
· Jimmy Johnson Fit Fest on Memorial Day (Posse)
14 PAX assembled at SCMS on a warm, humid morning to get faster and fitter.
After a brief disclaimer, warm-up mile to the end of Strawberry Lane, turn around and head to the track.
Four rounds of dynamic stretching to ensure the leg muscles are firing properly.
1:00 intervals consisting of a 30 second mosey, 20 seconds at medium/hard pace, and a 10 second sprint. After completing five of the 1:00 sets, recovery mosey of 2:00. Repeato x 2 for a total of three rounds or 15 1:00 intervals.
Call an audible suggested by Coach Slim Fast. Instead of 800s as shown on the Weinke, head over to Rounding Run for some hill work.
Return to launch for stretching until the clock hits 0615.
Thanks to Insomniac for taking us out.
Another morning of quality work was recorded by the Mountain Goat PAX. Everyone was pushing hard and leaving their mark on the SCMS track and surrounding areas. Had a couple of quality sweaty shirt wrings after COT. The 30/20/10s don’t look hard on paper, but the second time through YHC was definitely feeling it, and the third round featured more surviving than thriving. Hopefully everyone enjoyed Slim Fast using his whistle to signal when to change gears during the 30/20/10s. YHC is fairly certain that Sensei was not a big fan, as his ears are probably still ringing from being in such close proximity to SF. The audible to finish with a trip to Rounding Run was a veteran move on SF’s part. Running hills on tired legs is good BRR training.
Joker continues to amaze YHC. He crushes every workout he attends while bringing great 2F and leadership. #A51GOAT
Don’t know if anyone else caught this, but we had a near-miss Tiger Rag flyby this morning. He was cruising up Woodfox as we left the lot for RR.
Timed mile next Friday (May 26th) at Mountain Goat. This will be a great opportunity to set a PR and/or establish a baseline for training.
F3 Speed for Need read all about this charitable initiative being spearhead by JRR Tolkien and Nash (Metro). Thus far, nearly $17,500 has been raised to purchase specialized racing chairs. Please contribute in anyway you can.
CLT Craft Course is tomorrow, May 20th at 12:00PM. The course starts at NoDa Brewing Co and stops at five other breweries along the way. Sign up here CLT Craft Course to RSVP and consider making a donation to benefit the Alzheimer’s Drug Discovery Foundation.
14 scalawags posted with their flack jackets on for live rounds at Kevlar courtesy of BLC’s VQ of the friday morning lovefest.
Mosey to lower parking lot in front.
COP
25x ssh
8x figure 8s for the shoulders forward and reverse ( a Rhymer Fitness special)
5x burpies
15x windmills
15x LSS (losen up those hips)
Mosey to court yard
Partner up
80x Tag team burpies
P1 burpies
P2 run around circles
flapjack till 80 bur pies are reached
Mosey back to lower parking lot
Tag Team merkins to 200x
200x Merkins off the curb ( going for the bench press feel)
p1 merkins
P2 run around parking lot
flapjack till 200 merkins ar reached
Mosey to soccer field
3 man grinder
200 WW2 on one end
Lunges on the other end
run in between
Mosey back to the start using the backstretch
20x merkins at each intersection
Then jail break on the backstretch
Mosey to little field
Capt. Dan across (Squat,lunge, burpie adding reps as you go, 1,2,3…etc)
4 minute plank challenge
Moleskin
Did anyone hold a plank the whole time? YHC didn’t!
YHC did hear a few Big League Q impersonations during the mumble chatter. Keep it coming!
Hey, it was an honor to lead you guys! Sorry for the mustangs who didn’t get to open it up more.
Kevlar has always been my favorite place to post! Let’s do it again next week! Thanks,Faultline for putting me in the driverseat for this one!
Ten real men showed up to The Brave for some hard work this morning.
The Thang
Mosey from the launch over to the parking lot in front of the building next to Loch Ness for COP.
Merkins x 10 (IC)
Mountain Climbers x 10 (IC)
Peter Parker x 10 (IC)
Low Slow Squats x 10 (IC)
Kraken Burpees x 5 (OYO)
Short mosey around the building to the back side near Loch Ness. Here, instructions were given for what was about to occur. YHC had a route laid out with 6 pain stations along the way. Station one was right there at the start. Use the wall to do Dips x 10 and Derkins x 10. Run to the next building that had a wall next to it and do Jump Ups x 10 and Mike Tysons x 10. Run to station 3 which was the rock pile at the entrance to the fitness trail on the right. Do Curls x 10, Shoulder Presses x 10, and Tricep Extensions x 10. Drop the rock and run down the left side of the fitness trail. Station 4 was Pull-ups x 10. Station 5 was the exit of the fitness trail. Perform Jump Squats x 10. The last station was at the top of Ballantyne Corporate Place. There we did Burpees x 10. Finish the round by running the same route all the way back to the start. We did the first round together so the PAX could get the idea. The remaining rounds were done at whatever speed you could muster. The thought was to get in 4 additional rounds, but that may have been a bit optimistic on YHC’s part. Meet back at the starting point at 6:10. Mosey back to the launch. There were a couple of minutes remaining so those we used to do Plank work. Done.
Naked Moleskin
Apparently The Brave regulars didn’t know there was a rock pile right there at the entrance to the fitness trail. And these rocks were nice ones. Smooth. I will blame it on the gloom. YHC has to admit to doing some reconnaissance of the AO during the day. #LightHelps
Good work out there today men. Thanks for letting me lead.
Announcements
YHC screwed up the recording so these were missed. This is what YHC remembers. Basically be on the look out for a lot of Memorial Day happenings. Convergences etc. There is a beer run tomorrow. And definitely be sure to check out the F3 Speed for Need initiative.
Here’s what the critics said about an old skool beat down delivered by Slim Fast:
“It is not often that I have a 250 lb sweaty man on my back [at 5:45 in the morning]!!” – Smokey
“What other weird stuff are we going to do?” – Horsehead
“Is that Slim Fast’s version of a 10-count… to tell a story about some East African long-tailed lemur???” and of course, followed by… “That’s what she said…” – The Mouth
“Do I get extra points for flapping my wings?” – Fireman Ed
“Pants, optional…[during BTTW] ” – Anonymous
“You crawl through Tunnel of Love on your STOMACH…. not your BACK!” – Anonymous
27 men showed up for an anticipated Booyah beat down, which would typically include some yoga at the end… however, Booyah was on call to cover for Mike and Mike in the event they got fired and therefore wasn’t able to Q… so we had to settle for Slim Fast.
Here’s how it went down:
Mosey to Church Parking Lot for some light jogging
COP:
5 Burpees OYO
SSH x 20
Low Slow Squat x 20
Mountain Climbers x 20
IW x 20
5 Burpees OYO
Mosey to field; split up into lines of 3 for some animal relays.
P3 goes to far side, P1 does called exercise, P2 goes to P3, then flap jack… keep going until “stop” is called:
Rd. 1: Crab-walk while partners do LBC’s
Rd 2: Bear crawl while partners do CDD’s
Rd 3: Backwards run while partners do squats
Rd 4: Lunge walk while partners do squats
Rd 5: Partner carry across to other partner… flap jack
Split into two lines for some old skool tunnel of love. 1 time through to the outside, then everyone returns back to the inside.
Mosey back to church wall next to the parking lot for 2 rounds of BTTW.
Done!
Moleskine:
Always a pleasure leading and working out with you guys! This group is strong physically, and VERY STRONG in commitment and encouragement!
Thanks to Nomad for leading Sensei this morning! I’m sure Sensei appreciated some fresh conversation… AND you didn’t lead him into any immovable objects… like trees and poles… so it was a success!
For those new to the Tunnel of Love… I hope you enjoyed! We don’t pull out too often, but when we do, it is always a crowd pleaser!!
T-claps to Sensei, Nomad and The Count for the pre-run… although The Count nearly got clotheslined by Sensei and Slim Fast as he came out of the darkness, head-on, on a non-lighted street… wearing all-black and NO headlamp!! Right before Sensei went roundhouse on him, we recognized who it was… Good thing… I would have hated to call his M to tell her what happened!!
Announcements:
Twelve warriors shredded thier upper bodies with HIIT intervals at Fight Club. Special thanks to Speedbag for bringing extra gear. With the growing popularity of the workout option, we need it.
Stations:
P1 – Jump rope
P2 – Kettlebell
P3 – Jump rope
P4&5 Gloves/pads
P6&7 Gloves/pads
P8/9 Gloves pads
P10/11 Gloves pads
P10 Heavy bag
1:45 rounds
2 Cycles
Core Meltdown:
Crunch x 15
LBC x 15
Side crunch R/L x 20
Pistol crunch R/L x 20
Toe-tap crunch x 20
Chippy cross x 20
Moleskine
Boxers punch, but boxing is more than punching. Each week, push yourself to learn more about boxing techique. I’ve opened a slack channel to share ideas and techniques, plus pair up with a more experience brawler – Chipotle, Loogie, Tiny Dancer and Speedbag. Work to improve your form and technique. Think about each punch and why it’s being thrown – jabs, cross, hooks & upper cuts. Consider your position and need for defense with each combination. With time, you’ll increase both speed and power.
Today some of us did some light sparring – Loogie, Animal, Wild Turkey, Mic Check and Shrink Wraps. For me sparring is the most fun and it allows us to test our technique.
Next week Tiny Dancer has offered to provide some lessons prior to start. More info coming.
A late audible was called on the #F3Overdrive schedule and after running through a list of possible #Kotters to Q, YHC answered the call but left 11 unsuspecting PAX wondering who, or better what, they were in for on a steamy Friday morning at Sun Valley Middle.
After an unorthodox HairBand half mile, we circled up for the disclaimer and COT.
SSH X 20 IC
IW X 15 IC
LSS X 15 IC
Windmill X 10 IC
Merkin X 10 IC
The Thang
Partner up
P1 performs called exercise at curb while P2 runs to top of hill & performs called exercise. P2 returns, the flap jack.
P1 – 1-arm KB swings. P2 – Jump Squats X 10
Switch arms & flap jack
P1 – KB cleans. P2 – Side Lunge X 10 (each leg)
Switch arms & flap jack
P1 – KB snatch. P2 – Low Slow Squats X 20
Switch arms & flap jack
P1 – Goblet Squat. P2 – Merkins X 20
Flap jack & Repeato
P1 – Reverse Lunge w/ pass thru. P2 – CDD X 20
Flap jack
P1 – Single arm KB swings. P2 – CTD X 20
Flap jack
P1 – Flutter Press. P2 – Monkey Humpers X 20
Flap jack
Circle up for 2 Minutes of Mary
LBC IC X 20
Pretzel Crunch IC X 10 each side
The Moleskin
HB and I decided not to pre-tweet the Q for today’s workout with the expectation that the PAX would be curious enough to post and find out first-hand who was delivering the beat down. Curiosity got the better of 10 of them, and they all put in a solid effort this AM. The amount of sweat dripping on the ground was the side effect of their hard work rather than the humidity. Next time I decide to use Pandora’s Heavy Metal Workout playlist for a workout, I’ll be sure to add to the disclaimer that “music playlist and lyrics are from Pandora and not the necessarily the preference of the Q or F3” because some of the music was only recognized by Hair Band and some of the lyrics were not family friendly. The highlight of the morning came when Monkey Humpers were called. There was some mumble chatter about doing them by the road *in the daylight*, so YHC decided that if your MH was good enough to get a honk by a passing motorist, you could knock 10 off of the reps. #carrot Sadly, no honks
It was an honor to lead such a strong group and good to see some familiar faces and one new one putting in the work this morning.
Announcements
F3 UnionCo shirt order is coming to a close. Order yours today!
Shep has an upcoming OCR and is looking for PAX to join him
Next Friday, Byron will lead a KB clinic
Overdrive and Outland are OPEN for business next weekend. Great chance to EH a FNG
Conviction (new UC moderate AO) opens 5/31. Site Q’s are Bullwinkle, Jabberwokky & Playoffs
Seven bros posted to Meathead this morning ready to put in some work. YHC delivered an ad lib version of the disclaimer and started the tunes prior to warm up.
COP:
100 swing/10 press warm up:
The Thang:
Partner up by bell size for doubles. One partner works while the other recovers until you hit the total number of reps. Reps don’t have to be divided evenly between partners.
Mary:
Time
COT: Thanks to Tackling Dummy for the takeout
Announcements:
Moleskin:
SYITG,
Voodoo
21 PAX including 3 Respect’s and our guest Yogi from Florence, SC who absolutely crushed the workout. I had my stopwatch in hand and we went to work.
Fever like symptoms, fatigue, laziness and a few other lame excuses kept me in the fartsack all week… then the thought of Centurion averaging 20+ PAX at their Friday workouts snapped me out of it. This week’s attendance didn’t disappoint and hopefully the workout didn’t either – although i grew to really hate it about it half way through. This is a fairly new group of PAX for me and in my opinion these are the most well rounded guys in terms of speed and fitness in A51/SOB land. Impressive work by everyone.
#Disclaimer
Yes.
#Conditions
Humid 67° with no precipitation, mostly cloudy skies and steady winds out of the SSW at 5 MPH
#WarmUp
Mosey .3 miles to Urbana Spa (go see Brandon) parking lot and circle up per F3 protocol…
#TheThang
Location #1: Bonefish Grill Parking Lot
3 sets changing the exercise at each row of parking spaces (4 in total per set)
On the return back to the start: Squat Dans (1 Squat + 4 lunges, 2 Squats + 4 lunges, 3 Squats + 4 lunges, etc.) for Set #1 and 10 merkins at each parking line for Set #2 – plank while waiting for the six (aka Tagalong) – mosey to Location #2
Location #2: CC Parking Deck
Part 1: Grab some wall at the base of the parking deck, instructions were given for 5 sets, hot route to only 3 due to failing shoulders and 75% of the group lunge walking in lieu of bearcrawls.
Part 2: Triple Nickle using all three flights of stairs.
Grab some fence and do leg raises until the six is in (again, tagalong)
Location #3: Football Stadium
4 Corners – Reps were 5/10/15/20 (Round 1: Squats & Round 2: HR Merkins)
#CountORama / #NameORama
21 PAX & No FNGs – thanks to Reverend Paper Clip for the closing prayer
Announcements:
This is by far my favorite AO within 1 mile of my house. Thanks for another great experience and I was honored to lead you guys this morning.
– Tagalong
YHC had the Q today on what is his 2-year anniversary posting with 17 of the finest men in Charlotte. Sadly, Big Tuna is still nursing some injuries and was unable to make it, as he was the person that introduced me to F3. None the less, fun was to be had by all.
The Thang:
After a quick introduction for those who may not have met me and disclaimer, we were off and running.
Short Mosey from the movie theatre to the parking area in from of Smoke BBQ for some COP
Mosey’d across the street from Stonecrest to the town house community.
Mosey back across the street to the area behind Target for a little speedbump fun
Slight mosey around the corner for some partner work
Another slight mosey to the corner of the parking lot in front of Target
Yet again, a short mosey over to the far side of the movie theatre for some people’s chair
Last mosey over to the starting point for COP/COT
Announcements:
YHC has the Q at Basecamp on Monday. All are welcome, as it will be the second of my two anniversary q’s.
Saturday at DiVinci is the debut of Fredo as a Q (VQ). Those who can come out and support him, please do.
Fight Club is back in session, Fridays at 5:30am located at Elon Park
Brew Run Saturday starting at NODA and heading towards SouthEnd
Convergence next Wednesday at the Maul