…. That was the question 13 Goats unequivocally answered with “SNOW” today… or at least PRE-SNOW-MAGEDDON. It actually didn’t feel as cold as I would have expected with the impending forecast of 2-142 inches of snow on the way. And that is coming from a wuss that wears 2-layers and glomitts when it gets below 50!
Having disclaimed, and knowing that white out conditions could occur within the next 24 hours, we set out for Strawberry Ln for the following:
Since Joe Davis has been moved to the following week, we were able to go one more week at a more intense level. I will admit that I was thinking 4-3-3-2-2-2-1-1 seemed like it wouldn’t be as intense… I was wrong! I was breathing pretty heavy… and I think/hope others would agree!
The thing I like about running half the time out then back is that we finish about even and at the same spot. In theory if everyone is running their same pace for the interval, we will all finish at the start point. While we weren’t laser accurate, I was pretty impressed that we were all finishing within 3-5 seconds of each other. That is pretty solid!
The Goats had to dodge a seemingly increased volume of traffic this morning! I guess the impending Snow of Doom was causing erratic behaviors that drove everyone to suddenly have the urge to drive down Strawberry Ln.!
Great to have Chin Music join us for his V-Mtn Goat experience. Strong running… always at the front of the pack! You are more than welcome to ditch those losers at Joust on Fridays to spend quality VO2 time with us at the Goat! 🙂
Second week for Beaker… that makes you a regular! Also Hairball made an appearance. I’m not sure if that is his V-Mtn Goat… but both of these guys are just strong runners period! Great to have you! You are welcome back anytime!! Thanks for joining Nomad and I for the pre-warm-up run!
Welcome back Tutti… and always good to have Joker join us!
The Mouth, Tweetsie, Lois, Insomniac, Nomad and Drano… you boys are the heartbeat of The Goat! Solid effort from everyone! Tweetsie and Insomniac came in on 2 wheels and had to join us down range on Strawberry. Lois had to come without Tweetsie… something about Tweetsie threatening a drive-by fart sack in case it suddenly turned into a white out at 0515.
Early Bird showed up and said he was chilled… no offense, but if EB is sick, none of us wanted that! However, it does show the dedication, which is EB’s trademark! Hope you were just a little cold!!
Announcements:
Hairball took us out in prayer… thanks, Brother!
17 came but only 16 mentioned below. I am missing one. Chime in fockers. FTR, this is the latest I’ve ever posted a BB. Must be the lack of Tito’s. However, Daddy is on cheat night so…… Suck. It.
So here is the deal. I didn’t really want to lead. I’m out of shape and grumpy because of this Drynuary thing. But this racehorse needed, what is now only looking like a 72 hour break, from the sauce. Plus I couldn’t find my pink Tutu. I was really hoping I could make Pop Tart proud. If only I could have found the ‘beads’ maybe I could have made him #merlot.
We did a short COT. That is what it is called right? Moved over to the speed bumps for an inordinate amount of merkins which I am fairly certain Semi Wet didn’t complete. FTR, I didn’t either. Nor did half the other guys. Pop Tart probably did. He is stho sthrong. Screw the whole ‘If you can’t Q it, don’t do it’. That **** is stale. The new term is ‘Deal. With. It’. I do what I want. Put that in the Lexicon queers.
We then ran to the top of Murderhorn. Knowing we were having to wait forever for the slow guys we gathered at some loopity loop. Few of us almost got taken out by some future stock car driver. Either that or it was probably some overweight guy consumed with eating his leftover fried chicken wrap from Chick fil a not paying attention as he made an offensively wide turn. Guaranteed he thought, “Chicken Wrap is healthy”. Guess what? He probably needs F3. Or Orange Theory. Partner up fockers. I got Semi Wet. Perfect. Run in opposite directions until you meet your partner. More merkins except we did that awkward hand slap thing. Meet back at beginning. Repeat. Hand slap. Tee hee hee. Some LBC’s. LETS GO SLOW GUYS.
At this point, my fat ass is smoked. Head down Murderhorn. Mumbled something to Pop Tart. Probably talking about ‘beads’. Meet up at the rocks. Partner work with a bunch of stuff while partner runs to stop sign and back. Flab jack and so forth. Good recovery.
Move to bottom of Murderhorn. Same partners. One goes up Murderhorn. Other to the right up to the end of some some street. Guess what? Unoriginal merkins for both at each end. Sounded like an equal distance. Wrong. Murderhorn partner got screwed. Flab jack.
Indian run up the Murderhorn. Fast line won. Easy. Somebody go get the six.
Back to home base to do triple nickel on frost covered hill. More merkins, squats etc. At this point, I’m looking for the extra pump from the previous nights Titos. No luck. F. But you know. I still ‘Got It’. Turn around and a few guys are doing 100 or something LBC’s in place of man ****. It’s called Vaginosis. LBC’s that is.. Put that in the Lexicon.
Back to home base where I thought we had 3 minutes left at 6:17 to do Back Scratchers bc they aren’t hard and I didn’t care. Oh no time left? Good. Now I can drive home 15 miles.
Semi Wet took us out in prayer and I thank him for that. He always does a good job encouraging us to ’embark’ on our various journey’s. I kept the recording going during prayer so I could keep it, memorize it and drop it at a future lead. Preesh.
That’s it fellas. Now go enjoy the 2 inches of snow. Meteorologists are full of **** man. Shalom.
PS. Forgot to say a disclaimer that was effective but let’s be honest, nobody takes me seriously anyway. And if you do, bless you. But, Frasier is wide open for appointments in February. Why February? You need to wait for him to get through all the New Years Resolution losers.
Announcements
Joe Davis moved to next weekend. Be there. Good stuff for not only a great cause but a great friend in Rock Thrill. For this I am serious. Deal. With. It.
Margo unfurled a crisp, new shovel flag…albeit wrinkled from being jammed in the back of his truck, and planted it firmly in the Centurion soil. The pax was ready to go, but not before a mediocre disclaimer from YHC, and not before Mermaid went through a series of questions with our 18-year old FNG, now affectionately known as Clubber, to make sure he was well advised by Drago who EH’d him.
So with only a bit more ado, the Centurion pax launched into the far southwestern Area51 gloom for the first time in 2017.
The Thang:
Here’s what we did, or close to it. A good Q(B) rarely goes fully by the Weinke as audibles are nearly always needed.
Jog 3/4 away around football field to lot at end where we used to launch and where Voodoo and Checkpoint were held up at gunpoint many months ago. #thatwasnotinthedisclaimer
COP:
IW x 20 IC
Slow squat x 20 IC
MC x 20 IC
Slow flutter x 20 IC
Jog to parking deck. What do we call that thing? Cerberus? Frankly, the Roman mythological name would be more apropos than the Greek. Anyway…moving on.
Burpee broad jump 1/2 way up the 1st ramp to the exposed white PVC pipe. Lunge walk the rest of ramp. Plankorama.
Rinse and repeat on 2nd and 3rd ramps….including the JLo which was new to several of the pax. You can thank me later. Call that exercise in your next (or first – you know who you are) Q. Bulldog of southeastern Area51 (by way of Old England) is obsessed with the JLo…and the Bangles.
Where was I?
4th ramp – backwards run. Plankorama
5th ramp – AYG sprint – Rachel, Drago & Ickey out front. Clearly Ickey’s wheelhouse – merkins, squats, flutters, dry docks…..not so much.
Down the stairs.
A bit more plankorama, and then jog back to launch lot.
Mosey over to YHC’s vehicle and retrieve several plates for some hairburner grinders. Don’t thank me; thank Tiger Rag for providing the toys.
Hairburner grinders down/back in groups of 3 with H-R merkins, Jump Squats, CDD’s, Freddy Mercury’s, 1-legged squats, LBC’s and burpees while your partner burned hair.
Circle up for some additional Mary.
American Hammer x 10 IC
Dolly x 13 IC
SSH x 33 IC
Ye Olde Moleskine:
Good crew at Centurion on the eve of Snowmageddon…maybe I’ll leave TR’s plates in the trunk for traction.
Hope this was an adequate substi-Q in relief of Udder, who was DR. Chelms was also DR….which is to say fartsacking…not really. Get well soon old man.
The 2 Respects were pushing it hard, and Marconi is newly off the DL. T-claps brother. Also thanks to Marconi for taking us out in prayer.
Speaking of Respect….Pulp & Abacus are knocking on that door so hard they are bloodying their knuckles.
T-claps also to Drago (Rocky IV) for bringing out Clubber (as in Lang, as in Rocky III). Clubber, a 2016 South Meck Sabre grad along with Drago, will be heading to the USMC in the Spring. Hope you’ll join us in the gloom many times before heading to Parris Island. Thanks for your willingness to serve our great country young man.
Utah provided some comic relief unwittingly this morning during the hairburners. As one of his partners, I had a close-up view of his first run with the 2 10-lb plates. Rather than one for each hand, he stacked them instead. Dare anyone else to try that. #trickymodification
Margo, among others, was flying on the hairburners. And Rachel, after YHC suggested the pax switch plate sizes, crisscrossed 4 or 5 lanes of hairburner traffic, and lived to tell about it.
Enough of my rambling. You fellas have bread and milk to buy, and beverages to consume in preparation for Snowmageddon ’17.
Thankful for all you guys in the pax. Let’s be purposeful about sharpening one another this year. There’s no neutral in life. You’re either moving forward or backward. Forward men. Forward.
Announcements:
Joe Davis postponed and moved to next Saturday, 1/14…which gives all of you more time to sign-up. Come support Rock Thrill and his family, and the families of countless others.
February 22 – Margo Q’ing an opportunity for Centurion pax (and other Area 51 pax if space permits) to serve dinner at Ronald McDonald House. Keep an eye out for more info to come from him.
READ ALL OF THIS POST
Joe Davis Run for Recovery is postponed to next week, 01/14/2017. Details HERE
Workout details for Saturday 1/7 (tomorrow) for South Charlotte (A51/SOB/UCo):
SOB: daVinci to converge at Stonehenge 0600. Haggis on Q.
Area 51: Ascent/Olympus converge at Rock Zero with Gummy on Q.
Area 51 workout at McKee Rd ES is OPEN with Lobsta Roll on Q.
Union County: Commitment is OPEN. See Sign Up Genius for Q.
Outland is OPEN. Monroe is OPEN
SAFETY
Gentlemen, as you know, you are responsible for your personal safety. Snow is forecast for tomorrow morning. This means that the road conditions may be hazardous. You make your decisions regarding personal safety, and, again, assume all responsibility for those decisions. Please make careful decisions regarding travel to and from workouts and wherever else you need to go tomorrow. If you do post, it will likely be slippery and more dangerous than usual, given the snow. In making your choices to follow the suggestions of the Q, be very mindful of the conditions you are working out in. Be careful and stay safe. Now go get your bread and milk before the snowpocalypse hits.
After a 1 week rain delay, YHC gets the gavel at Hydra. Last week YHC and Witch Doctor went solo after the weak souls tapped out due to rain – – we pounded through a 45min workout in YHC’s pain cave, a mere walk from the Hydra AO.
The Thang:
7 Pax posted in spite of the angry texts from YHC over the past week. A chill in air as the snow-pocalypse approaches Charlotte. We take a slow mosey around the front of the school and circle up at the basketball court for COP:
Mosey to the small field for the much requested, YHC trademarked Merkin Ladder You’re welcome. To lighten the load we add a rest period of LBC’s to the usual protocol:
This was fun….i think.
We notice that Puddin Pop is dragging a leg through some of the runs. YHC thinks that Hop’s groinoidal perturbulence may be catchy (a virus?) – – but I’ll leave that thought where it lies.
Mosey back to the basketball court for some recovery Mary:
Split in 2 groups
We did that 3 times through (or 2?)
All workouts with Champagne require grinders, so we mosey to the parking lot to check that box. We did a few minutes of pleasant grinders. Then mosey’d to the front lot for a quick set of flutters and that was a wrap.
Moleskin
Good work by all. I found the LBC addition to the Merkin Ladder provided a nice extra break in each repeat – – so we’ll need to take that out next time. Best of luck to Puddin’ in getting that leg back in shape – – check with Hops for the recovery protocol.
Announcements
Peace out.
Although F3 workouts are outdoors & rain or shine, the recent cold, wet weather was to blame for fartsacks across the region (YHC fell victim and wasn’t at his typical AOs to confirm or deny this theory). Sensing the PAX was tired of checking The Weather Channel, a pre-blast tweet of 0% chance of rain was sent. The tweet did mention 100% chance of deep yoga(-ish) or broga stretches and the weinke did not disappoint.
Disclaimer & announcement that the following moves & poses were test driven with my 11 yr old
The Warm Up
Hold the following positions for 5 breaths
The Thang
Hold the following for Yoga(-ish) poses for 5 breaths and perform a Vinyasa between each pose
Hold the following balance poses for 5 breaths
Broga stetches for 5 breaths
Shavasana
The Moleskin
Gumby welcomed in the New Year with one new site FNG and a lot of Sun Salutations. It was good to see so many familiar faces at Gumby. The workout was planned as to provide maximum stretching and as much sweating as you could get out of a stretching workout. At the end of the workout, today’s version of Gumby appeared to have accomplished both. #11yearoldapproved #crushedit
Today’s devotion was focused on leaving old things behind and stretching and straining towards things that are new and resolving to live for the glory of God. (Phillippians 3:13-14)
As always, it was an honor to lead.
Announcements
Sign up to Q Gumby via Sign Up Genius
15 pax saw the pre-tweet and posted for a strength-focused beatdown today at Meathead. What, you say, aren’t all Meathead beatdowns strength-focused? Well, yes. And, so, if that’s the norm and this one is called out specifically as strength-focused, then you best gird-up your loins and prepare to grind.
Disclaimer
The Thang
COP (with more “P” than our typical warmup):
Mosey with your heavy bell to the playground
Turkish Getups (TGUs) – 3 per side
After the first 2, pretty much Voodoo and YHC were the only ones doing them (#SMH), so an audible was called to ditch them and replace them with another set of Ladder work. (you can lead a horse to water…)(veggies are good for you, but kids still won’t eat them…)
Ladders Up
Mosey back to the parking lot and collapse on the ground
Meathead Mary – still with your heavy bell
Done
COT
Announcements:
Metal Moleskinne:
For our first Meathead of 2017, YHC wanted a focus on the basics and strength. That means heavier than normal bells, lower than normal reps, and less exercise variety than usual. Maybe it was too hard, maybe it was too boring, maybe it was the veteran crew. Whatever the reason, there were more refuseniks today than YHC has seen in a while. (Some refuseniks were, in fact, modifications due to physical needs, which is strongly encouraged.) Regardless, hopefully, you got what you were looking for. If you followed today’s program with an appropriate bell size, you’ll be stronger for it, guaranteed. If not, your results may vary.
YHC used to bring out TGUs pretty regularly but understood they were not well tolerated by some, so they had been largely eliminated at Meathead. However, due to their relative acceptance at other sites, and Meathead’s respected KB status, a moderate dose of TGUs was expected to be accepted. Well, “figured” wrong on that one.
Anyway, the method to today’s madness was, during COP to get us warmed up, limbered up, and get the heart/metabolic rate up. The heavy racked carry was an “easy” low-impact warm-up, followed by 100 one-hand swings to ramp up the heart rate and begin taxing the grip, interspersed with traditional warmups to continue the limbering up and to break the 100 swings into manageable chunks.
The TGUs are a great overall body grind, developing the shoulder girdle, proprioception, abdominal tension, and lunge strength.
The ladders were chosen to allow an appropriate level of volume for strength work while keeping the reps low enough to allow a higher weight to be utilized. Pullups for the back & biceps; press for the triceps, shoulders, & chest; reverse lunges for the quads, glutes, & hammies; and the cleans for the biceps and overall posterior chain development. (T-claps to Brown for slingin’ the 32kg/70lb on these!)
Ab work to balance out our back development. (funny comment during Fireman Ed & Bulldog’s audible – FE told BD they needed to do some lower back work to balance out their ab work. BD replied that he didn’t need any back work because he doesn’t work his abs, so they are balanced.)
Anyway, whether you followed today’s program as Rx’d or modified as needed, YHC wanted you to know why we were doing what we were doing today and hopes you got something out of it. Like soreness tomorrow. Ha!
Always an honor to lead. Thanks, guys.
Aye.
7 Pax gathered on this crisp morning to get well acquainted with a cinder block of their choice.
Warm-O-Rama
Mosey to Football Field
SSHx25
IWx25
The THANG:
Mosey to Half Wall
Jump Up x20, Dip x30, Burpee x10
Mosey to Cinder Block Pile for some partner work
P1 down hill burpee x2 and back up / P2 cinder block merkins. Switch until combine merkin count of 150 (at this point Transporter lost the scarf).
P1 down hill burpee x2 and back up / P2 cinder block rows (6 sets). Switch until 12 sets complete.
P1 down hill burpee x2 and back up / P2 cinder block triceps extensions. Switch until combine triceps count of 200
P1 down hill with cinder blocks and back up / P2 squats. Switch until squat count of 200 (pretty sure this is where Docs string was exposed; did you buy that small block off bottle cap?)
Cinder block shoulder press x 60
Mosey back for Mary & COT
-Crunch x 25, American Hammer x 25, Heels to Heaven x 25
Enjoyed leading you fellas this AM.
YHC showed up at 0445 looking for all those pre-runner I’ve heard about….no SlimFast, no Booyah, no Sensei..hmmm, oh well this sadclown hit the road anyway. Then strolled back in around 0520 to see quite a caravan of urban chariots turning into the lot. 20 bundled up gents circled it up with some “you think it’s gonna snow” mumblechatter before we launched into the gloom.
The Thang:
Warm-up mosey to bus lot- high knees, butt kickers, backwards, karaoke (left/right)
Circle it up:
SSH x 20 IC
Burpee x 1 OYO
IW x 20 IC
Burpee X2 OYO
Merkin x 10 IC
Burpee X 3 OYO
Squat x 15 IC
Burpee X 4 OYO
Monkey Humper x 10 IC
Burpee x 5
Gopher Time (partner up):
Pt # 1: run a lap
Pt # 2: To the benches for 10 dips, 10 LBCs, 10 CDDs
Meet partner back in the bus lot for 10 partner merkins; flap-jack, Repeat 4 times each side
Plankarama
Mary:
LBCs x 20
Flutter x 20
Dolly x 20
Prairie Fire Mary x 10(?)
Inch Worm 20 yds then Bear Crawl 20 yds
Gorilla walk 20 yds then Crab walk 20 yds
To the Wall:
People’s Chair w/ Arm Raises x 20 IC
Donkey Kick x 10 OYO
Rinse and Repeat
Back to Cars for COT
Ye Ole Naked Moleskin:
YHC is grateful for Sensei asking me to Q Peak51. I have to admit I have not posted there in quite some time. It was awesome to meet so many new guys (well, new to me) and see some faces I haven’t seen at F3 in a long time (Dora, Happy, Frostbite). So thank you Sensei. It’s a good reminder for all of us to move around to different AOs and meet some new brothers in the F3 community.
This Weinke was courtesy of Geraldo. YHC stole it without his permission from his Q back in October. Hey, it looked good to me. Why re-invent the wheel. Thank G if you liked or didn’t like it.
Lois and Tweetsie are both getting stronger and faster. These guys have been consistent for the past 3 months and come to think of it I rarely see one without the other. What’s the story there? Best Friends? Neighbors? Co-workers? Brothers?
Lots of strong hard work going on out there this am in the cold gloom….like we’ve said many times at F3, “It doesn’t get easier, you get stronger!”
Announcements:
Joe Davis Memorial Run is ON! connect with other for Clown Cars (Tweet, Email, Slack, etc.)
I wasn’t sure how I was going to run the workout since it stormed for two days, and kept raining during the workout. I got there 20 minutes early with Squid and saw the pond out in the field. Unless everyone brought their scuba gear or a boat, there wasn’t much we could do out there. I had to come up with something quick, which I am not good at. Everyone got out of their cars right before 7 and off we went. Mosey around back parking lot then head to the front lot for our warm-up.
20 x SSH
20 x IW
10 x Merkins
The Thang:
Head over to the rock pile to get a lifting rock, then back to the start of the park entrance parking lot. Partner up.
Round 1: Partner 1 bear crawls length of cars then runs lap around back lot and bear crawls length of cars on the way back. Partner 2 performs curls. Flapjack.
Round 2: Partner 1 does the same as above, while Partner 2 performs over head press. Flapjack.
Round 3: Partner 1 lunge walks length of cars both ways, runs lap. Partner 2 chest press.
Round 4: Same as Round 3.
Mosey over the the playground for a circuit. 5 pull-ups, 20 derkins, 30 tricep extensions, and run a lap. 3 times.
Circle up for Mary. Each Pax call an exercise. We had can opener, LBCs, flutter, rosalita, parker peter parker parker, dolly, etc.
Take rocks back and time.
Moleskin: I wasn’t sure how many Pax would post, but apparently there were only 10 brave men. Either the rain, or the New Years hangover kept them away. I had a play list based on celebrities that passed away in 2016. Star Wars them song, some George Michael songs, Merle Haggard, David Bowie, and Horsehead’s favorite, Cover album by Prince’s cousin Steve downloaded with a breakfast cereal scratch off code. I was limited to what I could find on Amazon Prime, but HH knew immediately. Either way, we had fun in the pouring down rain. We had an FNG, John aka The Bandit come out. He was in town from Raleigh, and even made it out. He was invited by Smokey, who fartsacked. How rude.
Announcement: Joe Davis run, 1/7/16