9 men came out to earn their Super Bowl party nachos. If you paid attention to the pre-blast, you knew we were paying tribute to Super Bowl 51, where #12 Tom Brady was sprinting toward ring #5. That said, today’s workout should have been no surprise.
51 Side Straddle Hops
16 rapscallions sauntered into the Stonecrest parking lot with little direction other than: no hills (no Murderhorn), no rocks, and no Radar. Those that skipped the pre-run got what they came for. Here’s what transpired.
We moseyed to Basil Thai (the non-southend/plaza midwood location left out of the Agenda’s “top 5 Thai restaurants this morning”) for COP all IC
Partner up and mosey to the ledge in front of Cantina for the Six Shooter – 6 rounds of alternating partner exercises x 100 (ish). Partner 1 ran a loop around the medians whilst partner 2 did the exercises. Flapjack until you reach 100 as a pair.
Inter-mary: Flutter, Dolly
Mosey to Matress Firm for a Freakonomics lesson on how mattress stores stay in business. Cliff notes: It’s the markup. If you’re looking for a mattress, see Poptart – he knows a guy. 8 years of interest free sleep, aside, MF had the slow jams pumping out the speakers this morning.
Mosey behind Target to where what looked like the two employees were gearing up for work. Turns out, they may have been after the fitness as well.
AYG suicides increasing to the 3rd speed bump
AYG from the 2nd speed bump to the fence along the Regal Cinemas, stopping for 10 HR merkins at each speed bump. Avoiding being a speedbump to the delivery trucks
Line up for Peoples Chair on the wobbly fence. I make no bones about doing sketchy stuff during workout – but this one may make the list. 16 guys of varying size, leaning on a semi-sturdy fence, above a 15 foot drop – dubbed the Trust Fall. The fence held, without casualty.
Moleskynn:
The speed loops and partner work kept everyone pretty bunched up today. First time I’ve posted at Stonecrest in a while where MH got no love. With BRR looming, it’ll get plenty of attention in the coming months. I’ve always though of Rebel Yell as a true, blue-collar workout. Always a solid meat and potatoes workout at an AO that offers more options than most around.
Rebel Yell was my first Q back in July 2014 – back when: I was a nice guy, used all the right words, Radar was in F3, Purple Haze wore smoke boots (before the waiter shoes), Crabcake posted every Q’s backblast, and before Murderhorn got really famous. Turns out Morning After posted that one too. A lot has changed since then: @F3BigBlack came and went, running got popular(maybe?) in F3, the SOB region exploded with new growth, Southern Discomfort and Balrog became things, probably a dozen new AOs launched, hundreds of new guys got plugged into a network of men that changes lives.
It was fun to come back with a (slightly) less complicated gameplan and put in work with you dudes this morning.
Announcements:
It was a foggy morning, but 14 men were undeterred.
Warm-Up
Side straddle hops x 20
Imperial walkers x 15
Mountain Climbers x 10
Arm circles x 10
Peter Parker x 10
Low slow squats x 10
One-armed mountain climber (each arm) x 10
Station 1 Tanning Salon Alley (Chest/shoulder)
20 merkins bear crawl across lot 19 Carolina Dry Docks crabwalk to start
continue until 11 CCD and 10 merkins
Station 2 – Chipotle Courtyard (Legs)
Partner 1 – 7 Bulgarian split squats each leg, 7 squats, repeat until Partner 2 runs around both buildings x 3
Station 3 – Wall work – Regal Cinema (Core)
From plank, touch the wall as many times as possible for 1 minute
On your six, flutter to wall tap as many times as possible for 1 minute
Rinse & repeat
Finale
10 Burpees, 10 merkins, 20 little baby crunches
Moleskine
It was another fine day at The Maul. I saw lots of new faces and everyone came to work. There was almost no complaining or chatter, even with some of the less common exercises. (You’re welcome.) If your are new to F3 – keep coming back! This is best way to get in and stay in shape.
Announcements
Thang
Moleskin
Had to bail on my Bagpipe Q a few weeks ago (thanks to One Niner who stepped up to take the spot) so I was happy to be able to get back on the calendar and get out to Q. The hope was to keep everyone together but keep fairly constant work going as well and it seemed to work. Pine needles at the base of the 7s hill were slightly dicey, but we were dislcaimed and everyone kept their feet under them.
Our FNG crushed the workout this morning and obviously came well prepared. Consistently among the top 5 or 6 guys finishing every round of exercise and picked up on the lingo pretty quickly. He was brought out by Blackbeard. Carnie is a Marine veteran (logistics unit) who has been in Charlotte about 6 years and works with Northrop Grumman now. Logistics originally landed the group on Big Brown but didn’t feel right and was too close to Brown. Carnie happens to be from Perry, GA which, as it turns out, is home to the Georgia National Fair (I know, something you always wish you had known). Great work today and welcome. Hope to see you back out there soon.
Lots of other guys crushing the workout today as well. Cable Guy was consistently at the front and just got stronger as the runs/string of exercises got longer. Long Haul was right behind or in front of him every time — dude might have a couple years on many of us but is an absolute beast. Frehleys continued his reign as king of the mumblechatter starting about 4 seconds before the workout began (complaining we hadn’t started yet) and running right through the last 4 seconds (complaining about cars not moving out of his way or arthritis or something like that). Paper Jam was king of a different kind of mumblechatter and could be heard mumbling “he did say modify as necessary” through most of the workout. All out mutiny almost ensued when the PAX saw how many lightposts there were for the final burpees, but YHC was able to stay in front of the mob and calm them with talk of heading home as soon as we were done.
Unfortunately, I have been unable to post regularly on Tuesdays lately at either Swift or Bagpipe. It was great seeing a ton of fresh faces out there this morning and to see that the Tuesday Vine crew continues to grow. Appreciate and enjoyed the opportunity to lead you all.
Announcements
Overnight rain and fog was not enough to keep down 20 of Union Counties finest. Since I tend to get in trouble for not telling what all we did I will oblige the site Q’s and give the run down.
The Thang:
No FNG’s or site FNG’s in sight I started to give the disclaimer but started to mosey instead. Yog over by a light poll and circle up for the disclaimer.
SSH x 20
Leg Scissors x 15
SSH x 25
Windmills x 15
Dolly Futter x 10
Slow Air Squats x 10
Main Event:
Rock n’ Run
Partner up based on slow/fast or injured/fast. P1 chooses a “running rock” from the pile.
P1 and P2 stand back to back all in a line. P1 with rock facing counter clock wise and P2 without rock clock wise. When I say “say when” each person heads in their direction around the entire main high school parking lot. Find your partner and knock out 20 partner hand slap merkins do this 3 rounds. Plank at start when done.
Plank Fail
Form 2 lines facing your partner everyone down elbow plank. First man out starts LBC’s then the next and the next and the next and so on. Winners were Transporter, Dasher, Goodfella, and Dasher.
50 Paces
Form 2 lines at top of hill. Face partner and then stand back to back again. P1 & P2 start walking 50 paces one of the partner is carrying the rock. At the end of 50 paces stop and knock out 15 burpees. Run back and trade rock.
Plank Fail round 2
Same deal as above but this time first man out starts doing burpees with a 20 count minimum.
Rock n’ Run same deal as above with 20 squats and return.
Back to back Russian twists with rock then switch. And one last 50 paces and returns rocks and head home for some Mary.
Leg Scissors x 15
Hold 6 inches while Transporter talks up Debbie’s House Project
Ol’ Skinned Knee:
YHC has been trying to make another effort to post more, run more, and start Qing more. Get on a good eating plan and drop some weight then find something to get excited about. Life (work) can be brutal and can happen to many of us. It’s easy to say “to hell with it” and give up. I have done this many times because the pressure is too much. Yesterday at Swift I got a cramp in my calf and it felt like a gargantuan monkey fist. I spent most of Tuesday rehabbing it just to lead. I did not want to bow out for that reason. Today was lots of fun plenty of mumble chatter, lots of questions. But we came together and pulled off another post.
If for any reason you are reading this and need some help, just know that any F3 brother is here to help you. If you cannot post then get involved with a Third F study. Get involved with Interrupting Hope Go out and post, even if you cannot do all the exercises just do what you can or stand around like TR or Spackler at least they look good doing so.
Note Worthy: Strawberry ran 2.4 mile pre-run.
Ernon took us out in prayer. As always it was an honor to lead.
Announcements:
Project being managed by local F3Union County, for a family in need. Debbie’s house project and opportunity to assist. Donations, and talent needed for the weekend Feb 18-19. https://www.gofundme.com/debbies-house-improvement
Dromedary Q sign-up http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary
Those PAX brave enough to venture out into the pea soup of a fog this morning were rewarded with some solid active recovery in the hut at the end of Fullwood Lane. Here’s a quick recap, in case you missed it:
Disclosure, Devo (Savasana)
Windshield Wiper -> leg fold
Table Top for Cat/Cow
Extended Child’s Pose
Sun Salutation (Vinyasa) slow at first (walkin’ the dog!)
Fire Hydrant, Cheetah, Runner’s Lunge w/twist, Warrior 1, 2 & Peaceful, Standing Side Stretch with Sun Salutation between each set.
Table Top to Awkward Airplane
Boat/Canoe
Happy Baby
Butterfly
Dead Pigeon
Savasana
No Announcements
Moleskin:
Great group today. Thank you for the opportunity to provide some suggestions.
There are a number of pre-runners and pre-drivers (like me). Everyone had a mat of some sort (camping pad is fine). Though I think I speak for everyone when I say that we missed Fireman Ed’s king-sized workout mat. And Fireman Ed, of course.
YHC hopes the stretching today helps recovery from the abuse we subject ourselves to the rest of the week at our workouts. And that the words of wisdom from John Ashcroft “Lessons from a Father to His Son” help us remain strong against the abuse the world inflicts on us every day in the rest of our lives.
Devo verse: 2 Corinthians 4:18 (NIV)
So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.
11 ran the reverse route. The consensus was the reverse route is better. Good to know as we’ll be doing it again.
The fog was thick today. Felt very much like a 3am BRR leg. Note to self, where a headlamp. Thin Mint ran in for an extra 2 and passed everyone like they (or I) was walking.
Everyone stayed for some coffee and donuts. One of the discussions was around why would I purchase a dozen glazed for the pax and not an assorted dozen, which apparently is the same cost. 1. I didn’t Gummy was so against glazed donuts. 2. Same price? #gamechanger 3. You cannot go wrong with a DD glazed donut. Other topics, Map My Run is for old people, Ragnar is the new/better BRR, Gummy ate fried oysters last at The Lodge (FRIED OYSTERS), and other topics.
Quick explanation of start times. Why do we stagger the start times (earlier to later)? Ideally, we want everyone to end at 6:12. So, depending on how fast or slow you would like to run, you need to start accordingly to end at 6:12. In a sense, start with the end in mind and work backwards. If you feel like you will be too slow, don’t worry. You will have a running partner. Today we had people running paces at 8:50s/9:00s to 6:30s. Everyone had a running partner. Except Tolkein who should have started at 5:10 but started at 5:20 because of lateness. In the end, everyone enjoyed the run and then everyone stayed for coffee and donuts. It was a great time!
Let’s do it next week! See you all then!
At 5:01 I was in a seated position on the porcelain throne peering out into the morning fog. It looked dank outside, which meant some of my well thought out planned weinke was about to get scrapped. You know, a good leader always has a contingency plan, and I was definitely going to lean on that today. Gave a quick what up to Fireman Ed and welcomed Flutie Flakes back south, took a quick stroll down underneath the “Home of the Shockers” sign (that always makes my immature ass chuckle a little) to the track to inspect the field. Yep, too wet, let’s do something else. By something else, do I mean Davey? Nah. Raintree? Where’s Raintree? Nope, we’ll stick to the basics on site at good ole SCMS, just like old times. Don’t get me wrong, when guys are training for some kind of running competition, I’ll gladly oblige and stick to the six; but today called for some good ole meat n’ taters on site.
By the time i got back to the lot, nine other dudes were assembled. Good, firm disclaimer was given, and off we went. Mosey down to track for a lap, convene back at first corner for SSH x20, IW x20, LSS x15, MC x15, Good Mornin Nashville x? (this was a combo Q and Site Q fail as I asked Smokey to lead this one, and full on chatter ensued). Somewhere during COP, Joker and Floor Slapper came trudging down the hill to join us.
Get in groups of three for some track work. P1 stays on east side of track and does called excercise (Hand release merkins, CDD, Wide arm merkins). P2 is on west side of track and does called excercise (LBC, H2H). P3 is runner as timer in the middle on the corners. At this time Joker (probably the fastest dude out there) asked, “what are corners”? Good question as I have know idea what you call the curved sections of the track. Just run from one end to the other, while staying on the track. Good enough? I think so. We completed a few full laps of this. By the way, I went total clepto on this from someone who did this same thing about a month and a half ago. Don’t remember who Q’d it, but it fell nicely in the contingency.
Stay in groups of three, P1 stays on track at the gate and does Jump Squats x20, CDD x20, dive bomber merkins x10, P2 is at baseball field bleachers doing Jump Ups x20, Dip x20, Derkins x10. P3 runs in between as timer. Few rounds of said grinders.
Grab the group from the track and head to the field behind lower left baseball field for triple nickel. Diamonds on one end of fence, wide arms on other end, run between x5. Crazy how there are still the obligatory questions about “how many times do we do x,y,z?” It’s triple nickels fellas, do the math.
Mosey back up to lot, for Mary.
Done
Not a whole lotta observations this AM as we were a little scattered, but some things remain the same. Floor Slapper is ALWAYS late. Joker is still fast, usually leaves early, but actually stayed till the end today; oh, and he seems to still want to be renamed “Jack Reacher”. Not happenin brother. Joker is still the best name in F3, in my opinion. Maybe it’s my love for Full Metal Jacket and Batman, not sure.
Bananas can still talk…a lot. Fireman Ed still goes home and takes naps after workouts. #jealous
Gaffer continues to post to most workouts these days, always good seeing you brother. I do still like the Christmas beard though.
Good seeing Dolphin back out. He’s been spending a lot of quality time with his wife at the Y that is “soon to be renamed”. Try the Harris Y too, you’ll likely see certain PAX that take the winter off (eh hem, Semi Gloss, StageCoach).
Lex is a machine. I think the Ruck thing is completely effective.
Flutie is still in shape. He either has a really good pair of snow shoes in NH, or he’s always posting during his travels. I’d say it’s the latter.
Good Hands, my fellow site Q, is like his brother in law with the quick wit, just a lot quieter about it.
Dollywood and Smokey, thanks for giving me the keys this AM. DV will always be my first F3 workout. #tear
Dolphin, thanks for taking us out brother. Always stay mindful of others and their tribulations.
Announcements:
Dollywood: Charlotte Eagles starting a boys soccer league. Really good instruction with really good values. Come to house of TR for more information on Feb. 22.
Fireman Ed: Run for Colon Cancer on March 4. Be on the lookout for details if interested.
23 PAX rolled out of the fartsack and posted at Skunkworks on a perfect spring-like morning. Veteran crew so short disclaimer, and off we went.
Warmup lap around the gravel track, then circle up.
SSH x 25
IW x 20
20 swings OYO
10 goblet squats IC
20 overhead presses
20 lunges (10 each leg)
20 high pulls (10 each arm)
Merkin x 15 IC
Grab bells and mosey to pkg lot, line up parallel to the hill.
Ladder:
20 two hand swings
Run to stop sign and back
20 two hand swings, 20 rack squats
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses, 10 lunges each leg
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses, 10 lunges each leg, 10 high pulls each hand
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses, 10 lunges each leg, 10 high pulls each hand, 20 tricep extensions
Run to stop sign and back
Mosey to hill, partner up like size bells
P1 run up hill and do 10 merkins
P2 double swings (50 team total)
P1 run up hill and do 10 merkins
P2 double cleans (50 team total)
Out of time, mosey back to lot.
DONE
MOLESKIN:
Great work put in by the pax this morning. Didn’t take long for guys to figure out the ladder pattern, and didn’t take Brown long to complain about running. Oh, and what did he just say about Header and his running form?
It’s always a great time and a great group at Skunkworks. Thanks to Harley and Fletch for the opportunity to lead, and for continuing to make this one of the best workouts in F3. Thanks to Bulldog for the solid takeout. Sound off below with anything missed.
ANNOUNCEMENTS:
Flexibility/recovery workout Wednesdays at Matthews Elementary 5:30
Donuts. Donuts. Donuts. Donuts.
Meet at Dunkin Donuts at the corner of Rea and Colony.
We are running the REVERSE route: Rea-Candlewyck-Providence-51-Rea. All right turns.
Here’s the route: https://www.strava.com/routes/7470827
Launch times and paces:
510: 930-9:45 pace
515: 815-8:30 pace
520: 730-7:45 pace
530: 645-7:00 pace