At 5:00 am, 5 men stood in the bushes at the greenway (not sure why the bushes were chosen instead of the parking lot). One said let’s run and off they went down Bevington and back for a quick prerun.
At 5:14 am, 21 additional men were mulling about the parking lot hoping the preblast was just some kind of joke. Many had on the official shirt color of DT (day glow yellow) but less had the official hairstyle (bald).
The preblast was a true blast from the past (Mar 27, 2014 to be exact). Read more about that here (PREBLAST) . It basically consisted of a 1.25 mi run out to the Old Course double trouble hill, 6 – 8 repeats on the hill, and 1.25 mi back to COT. By the looks on the faces of the PAX at COT, it was rough.
The naked moleskine:
– This type of workout really should not be completed 2 days after difficult I-pace intervals at Swift. It is not wise (maybe even stupid), but when you only have one Q left, you have to go big. And this workout was the worst that could be remembered.
– No one attacked the segment on the way in from Rea Rd. on Old Course today. Smart move, but it looks like YHC (wait, really?) will share that record with Bratwurst a while longer.
– Today was definitely not the day to put a move on Frasier’s record on the way out on Old Course. The 6 – 8 trips up the double trouble hill saw to that.
– Someone really should make a segment on the double trouble hill itself. It could be interesting to see how fast Frasier really was out there today. He nearly lapped everyone with Fletch close behind.
– Fluty Flakes left it all out on the hills today (maybe even more than he planned). Last night’s meal didn’t agree with the ridiculous plan of the day. Not sure if any meal would necessarily agree with this absurdity though… Nice effort!
– Midway into the 6th repeat, Alf made a grand proclamation that he would be doing 8 laps instead of the mere 7 which were preblasted. At the end of the 7th after a long look at the PAX gathering at the start, Alf headed off to his grand 8th lap and did it with style. Way to push past where others were intending to go.
– Spurred on by Alf’s brazened challenge, several others like Frasier, Fletch, Haggis, Turkey Leg, (others too?) also completed 8 laps of the hill. Kudos to you guys. Serious kudos.
– As mentioned above, everyone looked spent in the COT. The hills on the way out on Old Course took the last energy most of us had. You know it was a good DT when everyone has that look.
Final word (I am going to break the rules and use “I” – it’s a personal message though so the backblast police will have to deal):
Guys, I can’t say enough what F3 and, specifically you guys that I post with the most, mean to me. My second post was the first F3 Stonehenge workout and since that time, I have known my home was with the SOB’s. I don’t have a cool physical transformation story (I have always been pencil armed just like now), but I have still been changed significantly by my daily and weekly interaction with you High Impact Men (#HIM). I can’t thank you enough for the iron sharpening that has happened at the butt crack of dawn for the last 4.5 years. You are true role models.
It was hard on Tuesday and today to look around the COT without getting a bit sad that these sharpening sessions will be less frequent. Fluty Flakes literally saved my shite by taking us out in prayer at the end. It would have been embarrassing.
So, enough of the blubbering. You guys are awesome and I will try to come back as much as I can. You are in good hands with Bunker and Gumbo. #mileagekings
After a brief discussion about the apparently impressive amount of static in my hair, and a modified disclaimer for our sole FNG, the 11 of us were off:
The Thang:
Mosey down Rea and hang left into Chadwyck neighborhood. Squats while awaiting the 6. Pudding Pop immediately asks if we are going to Ashridge (aka Pudding Pop Hill). Affirmative, my friend. Hang a right on Stournton. 10x wide arms at each driveway on the right (x7). Squats for 6. Hang left at stop sign. Lunge walk to streetlight. Bear crawl to next stop sign.
Mosey to next street. 20 Dollies each driveway on right (x5?). Arrive at the bottom of Ashridge.
10x hand release merkins (aka jackass merkins) at the top, 10x jump squats at the bottom. Rinse and repeat. Back up Pudding Pop hill a third time. 10x more hand release merkins. First man up leads a little Mary waiting for the 6. Queen (Fred Murchison) predictably calls for Freddie Mercuries.
Mosey to Olaf’s house.
For those who don’t remember, Olaf was my headlock a couple of years ago. The gloom greeted him with 8 degree temps for his FNG workout. He vanished from F3 forever a few weeks later, so I decided to bring the workout to him. Some of the pax were hesitant to walk into someone’s yard, it seemed. No worries, he owns no firearms. 10 burpees oyo in Olaf’s yard.
Back to the top of Ashridge, stopping for 10 jump squats at each driveway on the left (5-6x?). Down Pudding Pop Hill. 10x diamonds at the bottom. Head to next stop sign doing 20x LBCs at each driveway on left (x5?). Back around Stournton, this time with 10x CDDs at each driveway on the left (x7). Hang a right (the rare turn AWAY from home with time running short).
Arrive at the bottom of Pima Cotton. Run to the top, 10x diamonds, 10x heel to heaven back at the bottom. Only time for 1x. Sorry.
Gummy 10 count (IW x10). Run the .6 or so home.
NMM:
There actually is a south side to Rea Road. I think this is the third time I have run us over there, since we tend to be a little OP heavy in our AO selection. Some good hills over there. We covered 4.15 miles and did 200 or so of various merkin-like activities, plus other goodies.
Solid work by all. There were some consistent Larry Birds, though I am little foggy on who you were. Queen, Marge, Beaker, Hopper? Pudding Pop passed me on the downhills a couple of times. Nice job by Beaker running back to pick up the 6 at the end.
Welcome to FNG Sleepy (Dave Gibson), who was crushing it today. My knee jerk reaction on possible names were based on his last name (Debbie or Fist Pump –think Kirk Gibson World Series homerun). But Queen brought him out and had a good lead on a name for the Gastonia native (hometown of Sleepy Floyd).
Announcements:
JRR Tolkien has this awesome thing going about pushing disabled kids in speed wheelchairs in races. F3Speedforneed. He’s all over twitter with it, so check it out. BRR training has begun. Check out the Cuda Run on Thursday evenings at Ben & Jerry’s Foxcroft, followed by beer and pizza at Brixx. I can’t remember what time they start, but I’ll start hitting it for double downs soon. Not tonight though.#beer
Thanks to our brave new site Qs for the opportunity and to Frosty Paws for the takeout.
PREBLAST: Death Valley Converging at Anvil May 24.
The last CCC was a major success with about 35 PAX attending and another 20 sticking around for some fellowship and a little encouragement from the Godfather of F3 Jedi himself.
In case you don’t know, DeathValley is converging May 24 w/Anvil.
Immediately following the workout there will be coffee and a testimony from Stinger (aka Paul Hulbert). It will be incredible! The talk will be done by 6:50 sharp.
I like trying out new sites throughout NC and SC. But there are a select few I always seem to come back too. The Maul is one of them. Great site and solid group of PAX…always. Guys who push it hard and give max effort. And today was just another one of those days. 22 strong.
I preblasted the night before, no #murderhorn. And I kept my word. I also intended no burpees too but Pop Tart screwed that all. Once he said “no burpees” it was mandatory to now include them. #blamepoptart
5:30 hit quick and off the 22 strong went for a short mosey.
10 SSH
5 Burpees
15 Squats
5 Burpees
20 IW
5 Burpees
Mosey to the fountain for some partner work.
Between partners
100 Merkins, 100 Step Ups and 100 Heels to Heaven. One partner runs around the buildings while other does the exercise…switch and repeat. Took most of 3+ rounds each to get through everything.
Mosey to back of Target
At every speed bump 5 Merkins and 5 Heels to Heaven. Increase by five at each speed bump. 6 total speedbumps = 105 total Merkins and 105 total Heels to Heaven.
Mosey to back of Movie Theater for Partner Work 2.0
Walk Sit while partner bear crawls up the hill and reverse bear crawls back down. Flap jack…each partner going up hill 2x. Some air presses and calf raises thrown in there for good measure.
Quick leg shake and rinse and repeat 2x more but with 5 burpees added to the top of the hill.
Mosey back to launch point:
30 LBC
1 minute of full sit ups on your own
Great job by all. Always a solid group both in ability, drive and numbers. I appreciate the opportunity to lead.
* As I mentioned at the end, remember your sphere of influence is always much larger than Charlotte. We all have contacts, business associates and friends living elsewhere who could truly benefit from F3 as we have. Take the time to share the word, the awesomeness of F3.
Please take the time and consider helping out JRRTolkien and Speed for Need. You can find info on Twitter and F3Nation.com (Link Below)
Also next Wednesday is bring an FNG to the Maul day. It’ll be a solid workout but a killer one for someone new. Great introduction to F3 at a great site!
Stay strong.
http://f3nation.com/2017/05/12/speedforneed/
I heard no one was on Q for Thrive so I reached out to Nomad who told me first to ask means I’ve got it. Awesome. I claim it and immediately the normal FB whiners start to complain that there will be too much running and their ovaries are already starting to hurt. I promise it will all be well by 6:15. Pretty sure BW planned to be late just so we could do ‘The Bullwinkle’ (a set of 5 burpee penalties due to him being late). Pretty sure I’m not playing by those rules.
Guys start to arrive. The Respects used the paper maps in their cars to find the place. Bernanke keeps pretending he’s not a Respect. Bullwinkle is nowhere to be found. Even Hoffa makes it on time. And there is a FNG. Our resident street sleeper is asleep in his truck right beside an area I had planned to take us. Hmmmm, this could get interesting and/or awkward. Off we go.
Quick mosey around the parking lot.
Disclaimer Given
COP
SSH IC x25
IW IC x20 (Bullwinkle suddenly pulls up).
Bombjacks x20 penalty for BWs lateness (not playing by anyone else’s rules so I forgo ‘The Bullwinkle’ for a different source of punishment)
Windmills IC x10 (Shepherd whines about the speed or his back, or his lower legs or something at least)
Mosey to the side road.
I had planned to do a variation of 10 burpees at the odd islands and 20 bombjacks at the even islands. BUT, we have our sleeping friend right beside island #1. Time to do something ad hoc.
At the 1st/3rd islands, Monkey Humpers x20 (Make sure you are pointed towards our sleeping friend’s truck)
2nd/4th islands, Bombjacks x20
Plank at the stop sign while we gather and various plank exercises
Mosey to the Hill for Hills of Sevens:
Round 1: Backwards Run up the hill, Bombjacks at Top, Burpees at Bottom. Rosalitas IC x30 while we gather.
Round 2: Bear Crawl Down the Hill, Merkins at Bottom, Crab Walk up the hill, LBCs at top
During this, I realize I may be a little tight on time so time for Ad Hoc. I call us to mosey to the side of the very long field.
In honor of Countertop who has become a myth at this point, we are all going to run for a 5 count, drop to the ground, Army crawl for 10 count, repeato across the field.
Now, we have to get back across the very long field but let’s switch it up a little. Run for 10 count, drop to the ground, Army crawl for 5 count.
Planking exercises while we gather.
Oh, we have more time than I thought so back to the hill
Backwards Run Up the Hill, Flutters at top, Lunge Walk down the hill, Squats at bottom
Now we mosey back to the field but just going across the shorter way this time.
Up/Downs – Sprint and then I’ll call Down and we all drop down. Once everyone is down, I call up and we bounce up and sprint again. Repeato across the field.
Mosey to the wall.
Airpresses x 50
Arms Straight Out Hold x 100 count
Mosey back to the parking lot
Dolly IC x51 (bunch of pansies whining about this)
Rosalita IC x30
COT
Thx to HB for taking us out in a strong prayer
Moleskine
– Where do I begin with this one?
1) We did monkey humpers in front of a guy sleeping on the job
2) The Bullwinkle penalty was ignored so Bullwinkle gets no satisfaction from being late but still caused the rest of us a penalty
3) Lots of whining on the Bear Crawl/Crab Walk piece. Pretty sure Bernanke said his pulled uterus wouldn’t allow him to crab walk. Might have been about his back. Not sure so I’ll go with a pulled uterus.
– Lamont brought up a great point that you should never be at the back of a 19 man pile of monkey humpers. Good call Brother
– We had a new FNG who joined this hot mess. Mike T and we nicknamed him eHarmony. Why? Because he gave us the line ‘I found you guys online.’ Christian Mingle and Farmers Only were missed opportunities. Either way, great job pushing through and glad you joined us. Keep posting!!!
– Saw lots of guys sweating and didn’t hear a ton of chatter. Other than me. And Bullwinkle some.
– Bullwinkle claimed the day before he would Q Jack. Better luck next time.
– Got to the end of the Arms Straight Out x100 count and saw a few guys stand up. As if the Q had said recover. Q said no such thing. Back on the wall boys.
– Dolly IC xInfinity is always awesome. Lots of groans, a ‘YES’ or two, and not enough legs still going at 40. Maybe your Ms could teach you some endurance.
– We had lots of guys and at first the circle for prayer was too large. Hairband couldn’t put his arms around the guys beside him. Being the thoughtful guys we are, we tightened up the circle so his 6 inch long arms could be accommodated. #obligatoryshortjoke
– Great work by everyone. The humidity has set in, the sweat was flowing and good work got done.
Think I’ve mocked most of you. Appreciate you letting me lead.
Glass Joe
It could be said that some things are best left in the past. The plan for tomorrow’s Devil’s Turn is definitely one of those things. However, tomorrow is YHC’s last Q of Devil’s Turn so we will make it something to remember.
It was over 3 years ago (Mar 27, 2014) this workout was last attempted with 8 brave souls in attendance. This workout was before the days of Swift when DT was not primarily a tempo/easy run format. This workout may have even been the reason for Swift’s existence. It is likely Bratwurst decided to launch Swift one month later to ensure this type of thing never occurred again.
Needless to say, this workout has never been repeated…until now.
Read the original preblast here (back when there were maps included in the preblasts): Preblast
5:00 am optional extra miles
5:15 am meet in greenway parking lot (corner of Rea Rd. and Bevington Pl.)
6:15 am arrive back at greenway parking lot for COT
Not that we need any reason, but figured let’s up the ante a little and add some “creative marketing” to assist JRR Tolkien in his awesome cause – Speed for Need.
Here is how it will work:
For every $10 donated to the Speed for Need cause = 1 Burpee you are allowed to administer to a fellow PAX member. You have up through 5/29 to make your donations count towards this event and purchase your Burpees for a friend. Starting at the workout on 5/29 @ Flash you will be allowed to begin distributing the Burpees. Once you have made your donation be sure to let me know so that I can record the # and provide the necessary tickets on 5/29.
Below is the link to make donations and read more about the cause:
https://www.crowdrise.com/f3-nation-speed-for-need-charitable-initiative
And remember – Friends that burpee together, stay together!
After some struggle with the building alarm, YHC was able to get the lights on and tunes cued for another amazing edition of #F3Gumby.
Start in Savasana. Today’s Devo: Time to Contribute (Psalm 3:6)
Swing around to come up on hands/knees:
TABLETOP. Take 10 breaths to stretch here CAT/COW or side bends or whatever feels good.
PLANK, UPDOG – take 5 breaths here to stretch hips, side, shoulders . . .
DOWNDOG – walk it out 5B
Step/hop up to top of mat
High Lunge Sequence: ALL OF THE FOLLOWING INHALE/EXHALE for each move: Half-way lift, forward fold, upward salute.
Swan Dive to forward fold, half-way lift, forward fold and step back with RIGHT leg (inhale), square hips (exhale), INHALE UP, EXHALE DOWN, INHALE PLANK, EXHALE CHATURANGA, INHALE UPDOG, EXHALE DOWNDOG, INHALE RIGHT LEG FORWARD to HIGH LUNGE, EXHALE square hips, INHALE up, Exhale down, INHALE left leg to top of mat and half-lift, Exhale forward fold, Inhale upward salute.
REPEATO with other leg.
REPEATO entire series with 4-BREATH hold at each Up of the High Lunge for RIGHT
then LEFT
REPEATO with 3-BREATH hold, 2-BREATH hold and 1-BREATH hold
On your six. Windshield wiper legs right and left. 5B. Left ankle on R knee and fold left, arms “T” 5B. Flapjack and repeato.
Grab both knees to chest and rock around a bit to massage lower back, then font to back until get enough momentum to roll up to toes.
Toe stretch: Place feet with toes on ground and push back to bring weight to bear on the toes as you either sit fully on your toes (i.e. Catcher) or keep some weight in your hands to soften the stretch. Take 10 breaths to relax into this pose, letting the tension go from your feet. Come back down to knees and hands and pick up toes and take a breath to flex them.
Plank, Sun Salute OYO 2X, meet in elbow plank.
Shift to Table top, then put padding under knees if needed facing windows for Gate Pose 10B right, 10B left.
Repeato
Sun Salutation
Mountain down to Table Top.
Right Leg straight behind, then draw in to nose, back out/in 3X total.
Repeato Left for 3X total.
Right Leg out straight behind, then bend at knee 90degrees and draw circles 3 X forward, 3X backward. Back to Table Top, then Repeato Left Leg for 3X forward, 3X backward.
Back to Table Top. Push back to sitting on six for Firelog 10B right on left, then FLAPJACK 10B
Savasana and END
Announcements:
3rd F 11:45 Wednesdays @ LePeep, Arboretum
Donate to Speed for Need here and put a “3” in your donation, like $103
Booyah on Q next week. Come warmed up.
Moleskin:
Music today was from Amazon Music album called Motown. Trying to get something more upbeat than flute and bells, but not as keyed up as . . . whatever. The description of the album is “Smooth Jazz Sax Instrumentals.” I thought it was fine. Comment below if you felt differently.
Hope the introduction of a new pose “The Gate” was helpful as we try to expand our repertoire. It was pretty uncomfortable for me, but not as much a Ninja stretch, so I hope we’ll see it again.
Solid take-out, Paper Jam. Thank you.
10 men arrived in a parking lot…they ran whatever route they wanted…they drank coffee.
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6 skipped the Savage Race (insert sound effects) and posted a nice May morning at daVinci. YHC learned a lesson from the site Q Tuck last week in venturing outside of the same old spots so we decided early to visit the beginning of Community House. But first….
Disclaimer as we began. Quick mosey to BBT and circle.
SSH x 20
IW x 20
Merkins x 10
Mtn. Climbers x 10
Up, cross over Rea and begin up AK towards Community House. Random stops along the way.
Stop somewhere before the hill climb and partner up.
Catch me I you can up to Community House.
– Round 1 – 5 Burpees for partner 1 then catch partner 2. Plank while you wait. Indian run back down to start.
– Round 2 – 5 Merkins. Indian run back down to start.
– Round 3 – 5 LBC. Friendly mosey back down.
Mosey to new parking lot and grab a lifting rock.
– 20 curls, 20 press, 20 extension, 20 bent row – run lap with rock around drainage pit. We will do that same circuit 2 more times.
Mosey back to CFA for a quick flutter and heels to heaven x 20 each.
NM:
– Mighty Mite was unimpressed with catch me if you can so he took off sprinting to Community House. YHC gave up chasing him. I believe that silent protest took its toll on him though.
– Smooth call by Paper Jam in finding 5 rock piles around the new retail building on AK. We’ll visit that place again.
– Awesome 2nd F at Chick-Fil-A afterwards. We had a great discussion of some legendary comedy movies. From Old School and Wedding Crashers to Monty Python and Blazing Saddles to Office space. Please all Pax! – find one or more of many opportunities for 2nd F.
Thank you guys for letting me lead.
Announcements:
– Quote of the day from Kirby: “Savage…uh never mind.”
– Actually, there is probably time to register if you felt so inclined.
– May 24th – FNG convergence at The Maul. Grab a new guy or someone who hasn’t posted in a while.
– Please read about Speed-for-Need; a great cause spearheaded by our very own JRR Tolkien and Metro’s Nash. Here’s the link. http://f3nation.com/2017/05/12/speedforneed/