15 of Ballantyne’s finest posted at the Chick-Fil-A in Blakeney for the weekly edition of da Vinci. A brief but thorough disclaimer was given and then we moseyed down Rea Road and made a left on Wintersweet Lane into the Apartments at Blakeney. Quick bear crawl around the traffic circle at the end of the lane and then circle up in the parking lot.
COP (whisper cadence out of respect for the neighbors):
The Thang:
Mosey to the parking area in front of the leasing office and plank up for instructions to the Sphinx™:
Mosey across Rea Road into the Elevation Church complex. Plank up with feet on the curb. Perform 10 derkins IC, then plank walk right for 10 paces. 10 more derkins IC, then plank walk back to the start. Perform 10 dips IC, then recover and mosey to the playground near the original da Vinci launch point.
Circuits:
5 pullups on the weird playground equipment. Bear crawl up the ramp, then perform 20 dips, 15 bench squats, and 10 derkins. Run around the fountain near Banana Republic, then return to the playground. Repeato x 3 for 4 total circuits, alternating derkins and incline merkins. Larry Birds lead Mary until the 6 is in.
Mosey back to the BB&T parking lot near the launch point. Plank up, AYG sprint across and back. Elbow plank, repeat AYG sprint. Belly start, repeat AYG sprint. Bucky, Bunker, Gumbo, and Tuck were flying out there. There were likely others that I just don’t recall.
Circle up for some Mary:
Head over to the Chick-Fil-A flag for COT and a strong take-out by Paper Jam.
Announcements:
Moleskine:
Posted on behalf of O’Tannenbaum
Last week it was hot and humid, this week cold and blustery…But we had ten men dedicated to the cause at the original area 51!
Warm up: Mosey around the lot as we picked up DKong and the 3 muskateers, then around to the back of the school for SSH x 25 then run to picnic table for 20 merkins oyo and back, IW x 25 and run to disc golf hole for 20 merkins oyo and back, MC x 25 then run to backstop for 25 merkins oyo and back, squats x 25 then run to split rail for 20 declines oyo and back.
Next to playground 10 pull ups and plank for 2 mins with 10 naktar jye. Mosey to blocks only to discover some ruffians had smashed several, but we had enough. Enter stage right–Runstopper with a leg lock partner sit up x 25 with the block. Then return to playground for 10 pull ups and 2 minute plank and back to blocks in center of the field. After a memory of Tiger Rag story we launched into jack Webb with the blocks (impossible), then back to the playground for 10 pull ups and 2 minute plank. And back to get the blocks for a journey to the wall for a sit and some challenging block moves, then to the playground for 10 toe touches each leg and 10 toe ta bah. Return walk with Blocks near resting place for a Jack Webb finale.
Then a 1 mile fun run down to the lower field, through the woods, and into the neighborhood with stops for 10 merkins and 10 LBCs along the way. Return with a reverse burpee ladder starting at 10 and making our way back to the cars right before the rain started.
It was great to have Run stopper there, it has been a long time…
3 pax assembled to get stronger than you. How, you say?
The Thang
COP:
Singles (8-5-3):
Round One
Round Two
Mary Intermission:
Doubles (2 sets of 5):
Finisher:
Done
COT
Announcements
Naked Moleskine:
So, YHC was doing laps around the school for a pre-run, when Snoopy rolls in 10-15 till 0700. Finished up the run, and we were chatting about the recent attendance at Ascent. Constanza rolls in, still expecting a good handful or so more. Well, at 0702, we waited no more; pressing on (literally and figuratively) without them.
Small group meant lots of 2nd F opportunities – never a bad thing. Plus, no worry about pace or six or anything else – just focus on good form. And, excellent selection of bells – 14 bells for 3 pax.
Thanks for the opportunity to lead today. Always an honor.
Aye.
TOLKIEN’S TWO CENTS
Yes, it’s true. Today was my last day as co-site-Q at Stonehenge, but I’m not going anywhere fellas. In fact, the way I see it, I’m stepping DOWN to step UP. Miffed? Let’s talk. When Dredd and OBT founded this thing called F3 Nation ~6.5 yrs ago the MISSION was to plant, grow and serve small workout groups for men for the invigoration of male community leadership. And being a site-Q is an excellent way to fulfill part of that mission, in fact I believe it’s the genesis. What better role than site-Q can there be than to assemble, develop, provide leadership, encourage, and shield lock with men wanting (knowingly or unknowingly) to do the same with you. In fact, after about 2 years as a site-Q, I can honestly say all my tremendous gains in the First F (Fitness), have been officially outpaced by the gains in the 2nd F (Fellowship) and 3rd F (Faith) thanks to my brotherhood with all of you #notaninjuryjoke. It’s been a honor to lead, and an equally great honor to hand the baton off to another man to grow and lead. #F3missionaccomplished.
But you see, although I may not be the site-Q of Ballantyne’s Premier Saturday workout anymore, I’m not stepping DOWN from leadership… in fact, quite the opposite, I’m stepping UP. Over the past few years, I’ve witnessed ordinary men do extraordinary things after being invigorated by F3: like seeing my brothers in Union County raising money and renovating Debbie’s House when they didn’t so much as stay in a Holiday Inn the night before. In A51/SOB, you’ll find guys hitting the grocery store to buy food and water, load up the truck, and head down to Columbia for the weekend to help out flood victims in any way possible. Pick anything from my brothers in The Fort, whether it’s giving away turkeys, supporting the Joe Davis Race to end addiction, or having a charity magic show to help kids get the start in life they need #totallyAWESOMEevent. In Metro, on Tuesdays PAX start their day off encouraging our homeless brothers at Fortitude, put in a full workday, and cap the day off by teaching underserved kids at Billingsville Elementary how to read. On Saturdays, they hit their own workout, then double-down at the Charlotte Rescue Mission to support the men battling addiction, before supporting their kids at soccer/baseball/football games just like the rest of us. Travel further North, and you’ll find a father, who in the midst of never-ending grief for the loss of his daughter a year ago, started a charity to bring joy to children through Operation Sweet Tooth. I’ve been invigorated, and now it’s my turn to do something greater than serve myself to help accomplish the mission of F3, so I’m stepping UP for the Nation, and hope you all will come along for the ride… it’s going to be FAST!
Introducing: The F3 SPEED FOR NEED Charitable Initiative.
The MISSION OF ‘F3 Speed For Need’ is to mobilize High Impact Men in F3 Nation in responsibly pushing children with disabilities in highly specialized racing chairs to create an experience impossible by themselves due to their current physical limitations. In doing so, ‘F3 Speed For Need’ exists for the enjoyment of the athlete-rider and their loved ones, to raise awareness and financial support for local charities and our partner Ainsley’s Angels of America, and to increase the visibility of F3 Nation for the purpose of invigorating all men in the community, and sparking a call to action.
Like Team Hoyt, and Ainsley’s Angels of America, we have/are raising money to purchase specialized racing chairs to push children with disabilities all over the Charlotte Metro area. You can expect us at all the races F3 Nation already supports, and we would love to get EVERY REGION involved to ‘sponsor’ a race, and represent F3 Nation. In the next week Nash and I will be officially launching our marketing campaign and I hope you will be a part of F3-SFN whether it’s signing up for a race, pushing a rider, donating money, identifying a child with disability who would enjoy the experience, raising money, praying, or feeling led to start something greater than yourself for the betterment of the community. At the very least, please read the preblast and get educated on what we’re going to be all about. SYITG.
*If you would like to get involved in any aspect of F3 Speed For Need helping disabled children in the local community and promoting F3, please contact me (likely YHC will reach out to you anyway)! Many of you have already heard of Team Hoyt, who in 2013 won an Espy for Perseverance, and whose bronze statue sits at the front of the Boston Marathon. In the interim, learn more about F3 Speed For Need’s partner Ainsley’s Angels of America , a national racing chair pushing organization, by watching the video below to give you an idea of what F3 Speed For Need will be all about. Official Preblast for F3 SPEED-FOR-NEED Charitable Initiative will be out in few days.
SUMMARY
14 PAX came out to Stonehenge (Frasier, W-Turkey, JRRT for 3 mile “2nd F” prerun) to stretch their legs on a beautiful Saturday morning and work in a little exercise, before heading to Einstein’s Bagel…. the real reason for exiting the fartsack. Former Stonehenge Site-Q Frehley’s Comet ran out of loincloth towels, woke up feeling a little ‘greasy’ downstairs after Cinco de Mayo, and thought better to skip the workout and head straight to the coffeeteeria. It was supposed to be a special day at Stonehenge this particular morning. Mr Bean made a guest appearance, and was celebrating his 3 year anniversary of being in F3 (no he hasn’t Brexit from it…. just been busy with being newlywed, his new baby boy Luca, and of course Haggis intolerable working conditions at the Stone Man). Today was also the day YHC was handing off the Stonehenge Site-Q keys to Nard Dog (not present, needing to attend the international ragdoll and beanie-baby collectors convention in Shakemyhead, Idaho) after nearly 2 years of site leadership. No wonder more guys showed up at DaVinci (of all places) for a Voodoo meathead led workout! It was a great morning, full of all 3 F’s – Fitness Fellowship and Faith, and YHC is thankful for everyone present, MIA, or DR on this day.
THE THANG
<Placeholder for Mr Bean’s First 30min of Workout backblast. Bets anyone if it gets written?>
Tolkien’s time to Q… and fittingly we ended up starting at the “off limits” Premier Parking Deck up Ballantyne Corporate Place. For those of you who have known me long enough, YHC has always loved parking deck workouts, ever since the 1st time YHC posted at The Muthaship on 6/15/15 (RIP to the workout). YHC instructed PAX to run backwards on the ramps AND the straightaways of each level of the 5 story deck, stopping at each end to perform 20 hip-slappers (10 each side) with feet on top of wall, in cadence, all the way to the top. Quads and core smoked. Next, over to the stairs, run up to level 5, 5 donkey kicks on the wall, run all the way down to the bottom…. run up to level 4, 5 donkey kicks on the wall, run back down to the bottom… repeat until all levels completed. Finally, mosey over to the Helipad where Partner #1 performs 1-min of strict sit-ups while Partner #2 holds feet. Flapjack. Loser does 5 burpees. How did Tuck get 95 sit-ups in 2 minutes at BROlympics?!?! (See video evidence here: BROlympics Video ) Run back to launch for COT. FINITO!
NAKED MOLESKINE
<Placeholder for Mr Bean’s part of backlist…. still waiting>
Thank you SOB’s for the opportunity to lead Stonehenge. YHC has become great friends with many of you through this experience. How can anyone forget all those ridiculous marketing Tweets sent out to promote your Q’s between myself and Wild Turkey? (Fahvra’s VQ and the railroad train of ‘applicants’ meme…. Dolphin’s marketing with the ‘vibrating soap dispenser’…. millions of cuddly pandas). We’ve had fun playing bucket pong, carrying logs, segment hunting, and even having a celebrity Q like Dark Helmet (not Foulball) pop in once in a while. YHC is looking forward to Nard Dog’s leadership, and expect him and Wild Turkey to do nothing less than continue to grow SOB Nation…. F3 Nation from here. YHC will still see you guys at Stonehenge most Saturdays so you’re not getting rid of me that easily! YHC also expects you ALL to lead with me on F3 Speed For Need!
“They may take our lives, but they’ll never take our F3DOM!” ~ @JRRTolkienF3
Posted on behalf of Bernanke
Thanks for letting me lead you knuckleheads this morning.
After a counter clockwise warmup run and a quick COP it was off to the bus’s for a little whine and cheese with Smoking leading a killer pace.
Next we lined up near the cafeteria for the start of the beatdown. Three rounds of the following:
– 20 step-ups
– 20 merkins
– 15 supine pull-ups
– 20 LBC’s
TClaps to Horsehead for providing the great music. #guitars&cadillacs #hillbillymusic
Next we moseyed to the bank close to the tennis courts and picked a partner:
– partner one did merkins while partner two ran the hill for 5 bomb jacks. Once the team hit 100 merkins you planked.
– repeato and changing to LSS at the bottom and 10 LBC’s at the top. Stopped once the team completed 100 squats.
Next it was Punt, Pass & Kick:
– one person calls an exercise then punts, passes or kicks the football. Once the ball lands I call the method of transportation: run, lung walk or bear crawl. A couple of strong arms and nice punts!!
Next up… and Indian Run that includes the back PAX runner sprinting the pig skin to the front, then each member of the PAX passes it back to the next runner. 5 burpies for the PAX if the ball drops or if Bullwinkle doesn’t follow instructions.
Next: 20 calf raises and one leg deadlifts… 10 each leg and repeato.
MARY was interrupted by a 2.0 who blasted the Q with some sort of built up Cinco De Mayo bean gas that will go down as a legendary moment in F3UC history… but not in a good way.
Great work men… have a great weekend!!
11 PAX joined YHC to work off the cerveza, tacos, and tequila from Cinco de Mayo. Actually, YHC had a few IPAs at Happy Hour and pizza with the family. Still in need of a good workout to burn that junk off. Buckeye joined us for a brief period until YHC indicated that this was Rock Zero during the disclaimer. He didn’t like what he heard and interrupted the disclaimer to ask where High T was meeting. Off he went. Off we went.
Mosey over to the Life Center. Circle up.
COP
Merkin x 10
MC x 10
Peter Parker x 10
10 Burpee OYO
Low Plank Jack x 10
Wide Merkin x 10
Mosey over to the Pavilion
Bench Set
15 Hip Slappers/15 Jump Up/15 Dips/15 Derkins
AYG to fence and back. Repeat x 2
Mosey to rock pile. Grab rock.
Line up in parking lot.
Rock Set
10 Curl/10 Tri Ext/10 Thruster. Repeat for 20 each.
Bear crawl approx. 50 yards. 5 H-R Burpees. Backwards run back. Repeat x 2
Sprints
Two light posts. 10 x called exercise at far end. AYG back. Merkins, Squats, H-R Burpees.
Mosey over to launch lot.
Mary
Keep feet up. Flutter x 10/Heels to Heaven x 10/Dolly x 10
AYG North Face Loop. Down hill. Up NF. Back to Mary lot.
Repeat x 2
Closing Sprints. Back over to Sprint lot. Various plank exercises with one light post sprints.
YHC had 2 minutes on clock. Gummy had time. Done
COT
Moleskin
Met a few of these guys for the first time today. Interesting names that were mostly given by McGee. No surprise. He is a giver. One Eye was crushing it today. Typical. He gets after it. Pro was showing some fast twitch on the sprints. Neck and neck with Taffy, Gummy’s 2.0 who is 15 and has some long legs. Dutch Baby had to bow out at about 35 minutes due to some leg pain. Heal up. Iron Horse was getting it done as usual. Boerwoers, Backsplash, Jet Fuel, Leroy, Big Willy all pushing hard. Strong work today men. Honored to lead this fine group. Gotta run to camp Thunderbird for a longhouse. Really enjoyed getting out today.
Announcements
Contact Boerwoers if you would like to Q Rock Zero. Looking to fill the schedule.
YHC and VanPelt arrived a little early for a 2 mile pre-run. 21 PAX arrived to do some work in some perfect weather conditions. Disclaimer given and we’re off.
THANG
Warm-up run down Elmstone to the Thornbridge club house parking lot for COP
IW X 15 IC
LSS X 15 IC
Merkin X 15 IC
Partner up. Partner 1 does 10 pull-ups at playground. Partner 2 does 20 dips at pavilion. After completion meet in middle parking lot for 10 hand slap merkins. Rinse and repeat going the opposite direction. 2 rounds each and then some plank work.
Head back towards the Murderhorn stopping at he rock pile on the way. Everyone grab a lifting rock.
Curls X 20
Overhead Press X 20
Triceps Extensions X 20
Repeat one more round.
Head to bottom of MurderHorn for main event which was a Triple Nickel. Merkins at top and jump squats at bottom. Plank work at top while waiting on six. Head back to launch site to end with sprints and some Mary.
MOLESKIN
Strong work by everyone. YHC Q’d a murderhorn triple nickel at The Maul a couple of years ago so one was due at RY. YHC learned a couple of things today. 1. MurderHorn sucks!! Especially 5 times in a row. 2. Long Haul is dang fast on the sprints. Need to set up a sprinting competition between Long Haul and Ickey Shuffle. Thanks for the opportunity to lead. Sorry this BB came out a little late.
55-minutes… perfect running conditions… last 5-minutes… torrential downpour!! I’m sure Matt Ryan, Dan Quinn and Arthur Blanks all said… “When it rains Brady… it pours!!”
I digress… 9 goats chose wisely to end their week with a dose of #F3MountainGoat! The program was simple, and having disclaimed, off we went to do the following:
DONE! Total 4.75 to 5.5 miles depending on pace.
Moleskine:
Excellent job out there! The 4-minute run is a good time to really gas the lungs/legs, but takes you to just short of death… good times, good times!
Great to have Houdini out! I think this was his first Mountain Goat… unless I missed one! Regardless, welcome!! I know you will make it as often as you can! Great job out there!
Kilowatt was a great host!! I just hope he had fully disclosed to Houdini about what to expect!
Lois and Tweetsie, excellent job as always! Tweetsie coming in strong following an excellent VQ at Peak yesterday, and Lois is planning his VQ for Peak next week. You boys are doing AWESOME!
Benny keeps bringing it strong! Plus we got him committed to BRR, so that is 2 great things!
Great to have Geraldo join us after a long period of absence! He goes off and finds himself eating shrooms and other plant life… Time to get BRR ready! Strong today!!
Slice is becoming a regular as he is getting BRR-ready… although his strong performance at Smoky Mountain Relay followed by a HUGE performance at Nashville Half means he just needs to maintain! Great stuff!
Insomniac continues to get stronger! Have fun camping this weekend! Give us a review of the mountain runs when you get back! Thanks for the prayer!
We didn’t lose anyone this week… (Gullah…), so I call that a success!!
You guys are awesome! Thanks for hanging through the downpour!
Announcements:
There are still lingering anger issues that my last Overdrive Q involved shoes as gear and using the gear the SkyQ created known as earth. You know who you are Hairband. Of all things short, you don’t have a short memory. And the threat of perma-banning Overdrive Q privileges was verbally given earlier this week. You want gear, I’ll give you all the freaking gear your short little heart desires.
Quick mosey around the parking lot and then circle up for
COP:
SSH IC x20
IW IC x20
Windmills IC x10
Instructions given which are to pair up, go to one of the 7 stations around except for Espresso and YHC. We take the plates and we do hairburners to the first station. Those guys then take the plates and do hairburners to station #2. Espresso and I stay at Station #1 until the plates make their way back around the parking lot to us. So the only time you switch stations is when it’s your turn to do hairburners. If you make it through the exercises before the plates get back around, go back through them. I don’t think most guys did especially as we got further into this one. And hope you like your partner as you are stuck with them the entire time. Poor Espresso got stuck with me. #blessings
Here are the stations (In no particular order):
Station 1: KB Swings x50, Goblet Squats x30, Cleans x10 each arm, Burpees x10
Station 2: Snatches x20 each arm, Lawn Mowers x20 each arm, Flutter press w/KB x40, Burpees x10
Station 3: Clean & Press x15 each arm, Triceps Extensions x25, LBCs w/ KBs x30, Burpees x10
Station 4: 1 Hand Swings each arm x20, Curls x40, Skull Crushers x20, Burpees x10
Station 5: Squat/Curl/Press x25, Good Mornings x25, Plank KB Pull Throughs x30, Burpees x10
Station 6: Cleans x20 each arm, KB Press x35, Russian Twists w/KB x30, Burpees x10
Station 7: Supine Rows x20, Dips x25, Decline Merkins x25, Burpees x10
Mary:
Dolly IC x41 (Just to hear additional groans at 40)
Backscratchers IC x20
10 Burpees OYO
Done!!!
COT: Thanks to HB for taking us out
Announcements:
– New AO beginning May 31st at Stallings Elementary at 5:30 AM. It’s a Moderate workout with name TBD. It’s really a great AO as well.
– New running workout on Thursdays at Cuthbertson.
– T-Shirts are opening back up. There will be some new colors beyond Blue/Black. But no #smurfblue. There will be a runners Hi-Viz (sp?) shirt with the UC logo but we need to get at least 12 orders for this specialty shirt. For the rest of the colors, just 12 orders between all of them. Look for the announcement on orders opening back up soon.
Moleskine
– I’ll be honest that I don’t have a lot of material mainly because I was with Espresso the whole time. He isn’t known for being a proficient #mumblechatterer so I tried to fill the awkward quiet with conversation. Pretty sure he tuned me out but what a true sacrifice.
– One part during the Station Hairburners is poor MindCrime got introduced to Hairburners for the first time today. Don’t let it get you down. Hairburners kick all of our tails even when you’ve been coming for a while. It’s basically a put your arse into it and push with all you got and then collapse when done. Not to mention these are EEs plates which he has sprayed with a special epoxy to make them harder to push.
– My voice, as normal, cracked today. Mockery was had. My revenge was the 10 Burpees OYO at the end. Mockery stopped. #satisfaction
– Kotters to Tonawanda and Hoodie
Let me know if I missed anything else. Thanks for letting me lead!
Glass Joe
18 men at Kevlar just about dodged the downpour and left better for it.
THE THANG
Run to cross in middle of campus
Warm up exercises.
5 burpees run a lap of church
10 burpees run a lap of church
15 burpees run a lap of church
20 burpees run a lap of church
Back up to soccer field and partner up
Exercise 1 – sprint to first tire 5 air squats sprint back and partner goes. Increase air squats to by 5 to all four tires.
Exercise 2 – sprint to first tire 10 wide arm merkins sprint back and partner goes. Increase merkins by 5. Partner waiting does plank leg lifts.
Exercise 3 – sprint to first tire 6 jump squats sprint back and partner goes. Increase by 2 each time to all four tires. Partner waiting does flutters.
Exercise 4 – backward sprint to first tire burpee and forward sprint back. Increase by 1 each time to all four tires.
Exercise 5 – suicides to all four tires and partner waiting does dollys.
Jack Webb – 1 diamond merkin x two lunges. Repeat up to 10 diamond merkins and twenty lunges.
Mary
COT
YE OLDE MOLESKINE
Not a great deal of time to catch the breath today especially once the burpee lap combo kicked in. Rare sighting of TR and the orange jeep today which was a special treat. Fireman Ed was his usual chipper self, Harley complaining about the lack of fun on Fun Friday, Picasso killing it on the tire sprints, Whip and Rhapsody reminding us of how fast we used to be in the glory days. YHC did not cater the tunes to Cinco De Mayo whatsoever but Faultline was certainly loving the tunes singing along to Pearl Jam and Two Princes.
Thanks for allowing me to lead. Have a great weekend. BD
Announcements: Compass on Friday mornings ChikFilA – going through the book of Proverbs. Come on out for some “nuggets” of wisdom from King Solomon. Next week Ch 3.