For those who did not realize, it is Monday. For me this morning was a bit more challenging because I had to go in the opposite direction of my normal routine for the short drive to Pineville. 9 other PAX joined me, a few fresh off the Savage race, so after the disclaimer we were off.
COP: A great tradition started by the Site Qs asks the Q to designate one of the PAX to lead COP other than yourself, either by letting each PAX do 1 called exercise, OR 1 person lead the cadence counts of an exercise you call. The objective is to build and encourage peer leadership by coaching them through a small portion of the workout.
Pulp Fiction (SSH), Gump (Burpees in cadence), Private Benjamin (windmill), Skywalker (10 burpees OYO), Tool Bag (IW)
THE THANG:
Shelter Circuit. Starting at Shelter 3, run to the other 2 shelters to perform called exercises at each location and then return. Round 1: Dips, Derkins, Split Leg Squat x 5. Round 2: Dips, Derkins, Jump Ups or Step Ups x 10. Round 3: Dips, Incline Merkins, Jump Squats x 15. In between rounds, perform mary waiting on six.
Around the corner and over the bridge from Shelter 3 is a batting cage and right next to that is a small hill, nicely designed for 7s: 3 Rounds: Merkins and squats; diamond merkins and floor slap squats; all burpees.
Enough of the cardio, mosey to the rock pile, grab a lifting rock for:Curls x 20, Shoulder Press x 20, Triceps Extension x 20. One round of Triple Lindy x 20.
Mosey back to the AO and we are done.
MOLESKIN:
Skywalker made his debut this morning in Pineville, for me, this was my 3rd time posting to The Big House. Dumpster Fire (a site Q) boasted that it is the safest AO in the region, which prompted a discussion of lost keys by Skywalker and Tool Bag. Perhaps that is because of the 24 hr surveillance camera in the parking lot where we launch. Maybe next time we can do some monkey humpers and rosalita for our video audience.
ANNOUNCEMENTS:
5/20-Run Ballantyne 5k and for those not participating or want to double down, Fredo has his VQ at DaVinci
Speed For Need was launched last week by Tolkien, in the fund raising stages, here is the info:
WARM UP
Side Straddle Hop x 20
Imperial Walker x 20
Potato Pickers x 10
Merkin x 10
Plank Jack x 10
THE THANG
Partner up – Mosey to the soccer field
Partner 1 run across field 3 jump squats / Partner 2 Carolina Dry Docks then flap jack – 100 combined Carolina Dry Docks
Mosey to the rocks
Curls
Partner 1 Curl / Partner 2 down the hill 3 Burpees then flap jack – 100 combined curls
Tricep Press
Partner 1 Tricep Press / Partner 2 down hill 3 Burpees then flap jack – 100 combined Tricep Press
Shoulder Press
Partner 1 Shoulder Press / Partner 2 down hill 3 Burpees then flap jack – 100 combined Shoulder Press
Mosey to the benches
50 Dips on your own
Mosey to the wall – Air Press x 50
Partner 1 down the stairs 3 Merkins / Partner 2 Donkey Kicks then flap jack – 100 combined Donkey Kicks
Mosey to front of school
Partner 1 run half lap / Partner 2 Step Ups then flap jack – 100 combined Step Ups
Mosey back to the start
4 Sprints
MOLESKIN
18 PAX showed up on a perfect morning ready to work . With the temperature in the high 50’s we ran a warm up lap, circled up for some warm up exercises and then we were off to tour the campus. I heard some grumbling at our first 2 stops — “wet grass on the soccer field” and then, of course, “uneven terrain” during the hill work. Moneyball was quick to remind us that there is “83,000 miles of pavement” on the campus and no need to go off road. In all seriousness, I hope his ankle roll wasn’t too serious. We were all treated to some, uh, nice poses, from Shop Dawg while we were doing dips on the benches. As always, I was impressed with the groups effort. These guys always inspire me to work harder and I appreciate that! Thank you Hollywood for assisting with some cadence counts when I could barley breath! I was glad we had a few extra minutes at the end to run sprints. Ole MacDonald was digging deep and going back to his glory days on the football field by finishing at or near the top in each race – RESPECT! I always enjoy the comradery and working out with such a great group of guys!
ANNOUNCEMENTS
Yeah yeah – this workout happened three days ago, my bad.
Pretty simple format:
Knock some IWalkers and SSHops out of the way to loosen the legs… even threw a Hillbilly in for good measure.
The meat of the workout was, start the watch
200m at about 40 seconds.. then rest the remaining seconds in the minute. Repeat.
0-40 seconds running, 40-60 resting. Run again.
We did that 10 times.
Next, we went to Grandma Mountain and did the same thing:
Up the hill and back down (took about 25 seconds) but this time do 1 burpee before you plank to rest.
Each consecutive trip you add a burpee. 2nd trip 2 burpees then rest etc. We did 45 of those.
Last, we finished with some circuit work:
3 groups, dips pullups stair climbs, working 45 seconds/ 15 second transition.
And Time.
Moleskine:
In general, I think Joust is pretty loaded with talent.
– Yeti is pretty much the king of Charlotte Christian. Don’t believe me? They had to take him off carpool line duty because of the mayhem his dashing good looks cause in the parking lot… 1 too many fender benders.
– Smokey just finished his Masters in Divinity and he did it taking night classes. For real like 3am-430am night classes. What have you done lately?
– Lightfoot is a Skywalker protege, with less talking and more action but 100% as lovable. (Love ya SW, that’s for skipping!)
– Chin Music is crushing a marathon training program and still managing to come out to Joust to see the PAX
– And Header is such an impressive delegator I haven’t seen him in weeks at Joust!
TBH, Header has created an amazing community at this site (which nobody is shocked by) and it really makes me never want to miss. The fellowship, the intentionality of older leaders pouring out and mentoring younger guys is worth the price of admission and then some. I hope Yeti doesn’t mess it up.
With the overnight rainstorm, there were a few serious questions:
What YHC didn’t know was the Coke welcoming committee likes the rain. When the PAX showed up, we were greeted by a huge inflatable Powerade bottle to show us exactly where to park and to get us pumped up for the big event.
WARMUP
THANG
Grab some frisbees and a 3lb weight disguised as a speaker and take off towards back of school. Along the way, we stopped for some coupon work:
Mosey to Brick pile. 2 bricks per PAX. Mosey to hill behind baseball field. Split into four teams of 3 PAX for 150 of called exercise with bricks
Recover to top of hill. Mumblechatter about hill and bricks was prevalent. PAX plank up on bricks shoulder-to-shoulder. While remaining in plank position, pass Brick in right hand all the way to furthest PAX on left. Pass Brick in left hand all the way to furthest PAX on right.
Got no complaints from PAX when told to leave bricks, grab frisbees, and mosey to practice football field through some puddles. Kept same teams for a frisbee hairburner race. P1 does hairburner, P2 & P3 do 3 Burpees, catch P1, and trade out with P1 until end of LONG field. More mumblechatter ensued. Can’t please this PAX.
Time to make our way back to bricks. Kept same teams for Frisbee throw & sprint. One partner throws frisbee as far as he can, team sprint to the frisbee. Repeato until you reach bricks. Apparently, you CAN please the PAX! Lots of smiles/jokes on this one even though some serious sprinting. Return with the bricks to the pile area for some IC exercises:
Mosey to concession stand for some wall work:
Mosey to front parking lot for a few mins of Mary: Flutters, Dolly, J-Lo, and closed with the alphabet.
MOLESKINE
Lots of interesting activity/chatter today. Started with the 6am Posse wake up GroupMe text with a beautiful picture of Team Coke/Powerade invading the AO. Although YHC briefly thought he drunkenly sent a preblast email to “DL – All Employees” it turns out they were there for a Powerade Flag Football event. Posse continues to impress with his postings and was the only one for a 6am pre-run. UNLESS, you count Jingles showing up “early” to try and get in on the action. He actually stated he never knew we give a “one minute warning” prior to start.
Damascus rocked the bricks part of the workout, even lifting the bricks on the Burpees. Rumor has it that each Brick weighed the exact amount of a wine bottle so hence the expertise. Some PAX even noticed his pinkies being out as he toted the bricks. Well done Sommelier.
Goodfella dominated the frisbee hairburners. Keeping his @ss low is not a problem apparently. But he seemed more intrigued with the J-Lo movement during Mary. Shop Dawg keeps bringing it strong; great to see him teaching the FNG Slim Jim a few tricks. Maple Syrup fought hard through the Brick pile up. Popeye and Gator Cub got stuck with YHC on the hill exercises and had to help out my soccer arms performance. Jingles continues to impress and get sneaky fast at each workout. Foundation harkened back to his old football days by rolling around in the mud on the hairburners. Shampoodle lived up to his nickname by enjoying the frisbee run and catch the best, even trying to catch a few in his teeth. And welcome to FNG Slim Jim (thanks to Posse for the name). He hung tough under the tutelage of Shop Dawg and wasn’t afraid to get after it, even though he is a self-professed member of the Soccer Arms Club.
Great work today fellas. Appreciate you letting me lead while not taking things too seriously. Good to see some smiles during the frisbee throws. We will have to incorporate more of that.
Thanks for the takeout Shop Dawg, and thanks to Goodfella for the reminder about being grateful for the amazing women in our lives.
Announcements:
14 savages steamrolled into the Vine this morning bumping Savage Garden’s greatest hits from their stereo speakers. A mixed bag of old and new SOB/A51 guys got after it out of the gate. An almost-legal disclaimer was given – including “don’t bust your face open like a guy did at my last Q.” Like a Katy Perry firework, we were off.
Thang-a-lang:
Mosey towards the gas station for COP adjacent to the pond (that surely has a name I’m not acquainted). Imperial Walkers, Low Slow Squats, Carolina Dry Deezy’s, Merkins – all IC, somewhere between 15-25 or so.
We took a clockwise lap around the pond – stopping at each of the 2 buildings for some exercises. Bldg 1- derkins & dips x20ea, Bldg 2- step ups & dips x15ea. Regroup at the mouth of the fitness trail. High-tail up the trail to Ballantyne Corp Pl for a triple nickel up the hill (that definitely has a name) towards the bridge. Jump squats down low, burpees up top. We moseyed back towards the bullring, taking the side entrance. The lead dogs touched the roundabout and pinballed back for the six. We did some variations of Mary before looping back to the center of the bullring.
Partner up with someone of like speed. P1 runs the innermost circle of the bullring CCW, while P2 runs the opposite direction. 10 hand-slap merkins where you meet, then pinball back to where you started. Flapjack directions and repeat.
A couple scraggly indian run lines got us back up Brixham to Ballantyne Medical Pl. We took a right and most gave AYG effort up to BCP. Across BCP and regroup at the fountain behind the parking deck. 25 dips IC on the fountain.
Head to the deck for 3 laps up the ramps and down the stairs with 10 HR merkins up top.
Mosey back to the launch for 25 mountain climbers before calling it a wrap.
Total ground covered: 4.4 miles. Exercises done: probably a touch more than some expected.
The skinny-B moleskinny:
Mixed with a few newer guys, there were a lotta regulars out there and guys who’ve been around a while. Great seeing Rump Roast and Morning After out there. Used to kick it on Thursdays at Rebel Yell with those guys a couple years back. Bucky, TR, and Margo lead the charge most of the day. Runstopper had one of the most coordinated Foot Locker workout outfits on record at F3. I had the premium Lulu shirt going, but it didn’t hold a scented candle to the look RS had going. Some other old-heads Rock Thrill and Market Timer, back in action, were grinding out there today. Pulp Fiction, Billy Goat, and Culdesac were smooth as silk out there. It was a muggy morning after the boomers and rain we had last night. About err’y one out there was soggy by the end. Coal Ash (a FNG from Tuesday this week) put in work the whole time. Dude jumped in with both feet to a pretty run-heavy (SHOCKER) workout and hung tough. Frasier kept us all in check today and let RT off the hook on the Strava segments.
It was a fun one guys. Enjoyed meeting some new folks and taking the ride around Ballantyne. Wheels stayed down today and no one ended up with stitches, so we had that going for us. Best of luck to our brothers doing the Savage Race today. Stay healthy and give it hell.
Enjoyed it fellas. Remember your baby mamas tomorrow.
Peace & luv,
HB
Announcements:
Gents- JRR Tolkien announced a pretty moving, and incredible opportunity for community engagement this week. F3 Speed for Need is launching imminently and is an amazing opportunity for us to all give back to kids that can’t run around neighborhoods, up hills, around office parks, like we can. Find 5 minutes of your day and check out the preblast, including a short youtube video to see what it’s all about. http://f3nation.com/2017/05/12/speedforneed/
The ways to get involved are many. Get involved early and often. This is one’s something special.
I’m moving on from Chevy Chase quotes as backblast titles for a bit. I was inspired by The Princess Bride the other night, so we’re going with that for a while.
Nice crowd for a gray, moist morning. Semi ran all the way from Calvary to SCMS to use his private bathroom as a pre-run, then joined us just after a great disclaimer. Believe me. It was great. Really good. Have you heard the term “disclaimer”? I just came up with that this week. It’s great.
Slow mosey through the parking lot. Circle up for a cursory warmup – none of this clock killing burpee ladder stuff that you may have seen at other workouts this morning. Then over the rockpile near the ballfield. Partner up and pick a really big rock. CMIYC to the big Calvary sign at the corner of Rea and 51 – partner 1 runs with the rock, partner 2 does 7 HR merkins then catches partner 1. Flapjack and repeat to the sign.
Mosey down to Davie Park. Gather in the driveway. Run to the clubhouse, stopping at each light post for 10 squat jumps or 10 CDDs. Run back with the same thing. Over to the playground for partner hot laps. Partner 1 does the exercise while partner 2 runs the hot lap around the median. Four laps each by the end. Mosey over to the field (the real grass one; I had my eyes on the proturf field, but a soccer team beat us to it). 10 reps in cadence of the called exercise, then AYG to the other side. We did about 10 reps with a new guy calling the exercise every time. Clock killer? No way. The weinke clearly said, “Warmup, CMIYC, go to Davie Park, do stuff, back to CMIYC at Calvary, Mary”. Perfectly planned and executed.
Notes and observations:
I tagged Birmingham because we had an FNG (guest of High Tide) from Birmingham. We gave him a solid nickname, Jessup (former Marine), so he could take it home with some Charlotte street cred. F3 is just getting started in Birmingham; Jessup said he’d post down there.
Semi Gloss spent the first half of the workout panting and stretching after his pre run, then the rest complaining.
Lots of RFYLers out this morning. I think we bothered them on the run back to the church. Or maybe it was just me when the tree branch I pulled to get Geraldo wet got them too.
6 men decided to get stronger this morning by showing up at Area 51. The clock read 0700, and with no shovel flag in sight, we started moving. Here’s what we did:
Mosey down to lower parking lot and back up to front of school for the burpee ladder COP:
Mosey to side of school by the dumpster and plank up while instructions are given:
Walk/Bring down the heart rate just around the corner to the wall:
We Done! Total Burpee Count: 100
Naked Moleskinny:
Thank you Abacus for the invite to lead at Area 51. I’ve hit the workout a couple of times, but this was my first Q here…well on Saturdays that is. Solid core group of guys. Kotters to Beaver for getting back into the bootcamps after all the running he’s been doing. O’Tannenbaum was crushing it all morning even though he complained after every burpee. Hey, you did 100 total today. Be proud. Huggie and Beaver started to get a little quiet about half way through but they kept grinding. Great work. The Iron Sheik never gave up. Dude just kept going. Even on all the burpees. Awesome job! Absolute pleasure leading this morning, men. Thank you.
Announcements:
Fight Club is not for everyone. Fight Club is different. Fight Club is back!
What is Fight Club? Pax who post to Fight Club can expect boxing drills including glove/pad work, heavy bag, jump rope, running, kettlbells (swings & Mary), core work and light sparring. PAX cycle through rounds It’s everything you need to train like a warrior.
When is Fight Club? Due to the weather, Fight Club is hoted in warm weather months – May – Oct
Where is Fight Club? Fight Club is based out of Elon Park Elementary. The school has room for boxing drills and a Gaga Pit that can be used for sparring.
Why Fight Club? Boxing training provides high intensity interval training that burns calories fast. Plus, it gives runners’ legs a break and meathead get to use those arms they’ve been building. Plus, partner work builds 2nd F.
This week 10 men showed up to and we hope they come back.
Stations:
P1 – Jump rope
P2 – Kettlebell
P3&4 Gloves/pads
P4/5 Gloves/pads
P6/7 Gloves pads
P8/9 Gloves pads
P10 Heavy bag
2 Cycles
Core Meltdown:
Crunch x 20
Toe-tap crunch x 20
LBC x 20
Pistol crunch R/L x 20
Side crunch R/L x 20
Chippy cross x 20
16 Pax showed up for a some hills and some switch !
The Thang
COP
10 SSH IC
10 Merkins IC
10 Mountain Climbers IC
10 Peter Parker
Mosey to Murderhorn Park on top of the hill
On the way 10 burpees
3 groups – Each station 1 minute . Each one does a station 3 times
Station1 – Pullsups and Merkins
Station2 – Burpees and
Station 3 – situps and Step ups
Flutter 10IC and the
Dolly 10IC (But with your hands straight up)
Repeat above with 2 min change and then again 3 min
Get to the base of the murderhorn – Thats right ! – Run the whole distance and make your record.
At the end of Murderhorn,
went to the neighborhood partnered up and ran either side of the loop – when you meet your partner 10 partner merkins. Meet your partner 3 times
Back to Base
Moleskin
The pax did a good job today. Got some advice and all good stuff .
I wanted to do a timed workout where you do all you got in a minute. Something about you vs yourself. Find that inner resolve and push.
The pax got a kick out of me calling SWITCH when asking all to move to the next station.
Also the murderhorn did get pax trying to catch their breath.
Appreciate the compliments of Frehleys Comet of a good workout midway through and I sincerely appreciate brother. One thing I can always improve on is taking compliments and accepting them.
Toolbag showed a good effort, missed you buddy or I happen to post where you posting elsewhere, hope to make him a runner soon.
Outback came to give it all despite spraining his knee at flag football. Take care brother and all the best for the Savage Race
Shoutout to Luigi for helping keep the six as I my cosite Q could not make it out in the gloom.
At the loop doing the partner merkins I know we had some mumblechatter but hey we finished on time. Also Kaboos showed some great effort , I know I pushed him on that one.
Thanks to Squid for taking us out
Also try to keep stretching before and after workouts , to avoid all those tight muscles. Also help avoid injuries. I always want to incorporate a stretch after workouts but fail to schedule time.
As always appreciate the leadership opportunity.
Announcements:
Savage Race (Pop Tart, Outback may have an open spot)
Fight Club was on today (sorry for the late backblast!)
No Convergence Saturday
Fundraising Opportunity – Tolkien starting F3 Speed for Need Initiative, please read this backblast which explains further:
http://f3nation.com/2017/05/12/speedforneed/
12 PAX started their Friday off on the right hoof foot for this week’s installment of Mountain Goat. We kicked things off with a mosey to the end of Strawberry Lane, switched to dynamic stretching, and then embarked on our journey through Bevington. We alternated between periods of hard running and recovery for the majority of the workout, working our way to Rea, 51, and back to Strawberry. The finale consisted of 3 x 200M AYG with equidistant recovery.