Left the house with some light rain falling. Nothing major, but thought it might cool down a fairly muggy morning (thanks humidity). Decent crowd in the lot at 0527 with no FNGs. Orlando timed his run in to perfection, arriving with 4 seconds to spare. For the 16 of us, it was go time…
Thang
Warm up COP – SSH and Mtn Climbers
Mosey across to Camilla, where everyone knows there are 9 driveways on the right. 5 burpees at each on the way to Carmel Middle.
Mary in the driveway – Russian Twist x 20, LBCs x 51.
Mosey to the rock pile behind the bus lot. Choose an appropriately sized lifting rock. Line up abreast the bus parking lot for stacks (all IC).
10 squats – sprint to end and back
10 squats, 10 curls – sprint to end and back
10 squats, 10 curls, 10 overhead press – run a lap around the school
Repeat, but add in stops at the benches for dips x15 and a 2-minute wall sit / peoples chair.
Lunge walk to parking space 4 and gently return rocks. Mosey back to school entrance for LBCs x50.
Run back to launch lot, taking care not to get killed by cars (rule #1 – don’t die). Finish with approximately 6 MoM – Freddy Mercury x35, Flutters x20, Boone LBCs x10 each side, Heels to Heaven x10. COT.
Announcements
Ragnar – few teams still looking to fill a spot, and honestly, you should probably put it on your social calendar even if you are not running. Big camp out, smores, adult beverages discouraged but not prohibited….and it’s less than 30 minutes away (Anne Springs Greenway in Fort Mill). Sounds like great 2nd F to me.
Southern Discomfort 10/22 – Check the website.
Swiper continues his shameless promotion of SOFA WIB, tomorrow at Olde Providence.
Monday morning musings
Despite the previous announcement, the title of this workout is really aimed at the cumulative effect of all those rock squats and core work – going to feel that tomorrow. The other half of that title has to deal with fartsacking old Semi Gloss, who has been dealing with back and knee troubles for some time. Yesterday, he suggested he would post to DMZ if the mileage was kept down, and YHC offered to let him name the mileage and would figure the plan from that. An apparent alarm clock issue was his undoing #SeparateKnob.
YHC’s last Q at DMZ with rocks involved running about 2 miles with them, so thought we would use them for lifting today. Lots of discussion on rock size early on, which depending on the individual was either quelled or exacerbated with the calls to shift left. That turned into a lot of squats, which should feel really good about 4:59 tomorrow morning #routine. Curls = squirrels #mushmouth #tired. Somehow, in a colossal oversight, there were no merkins today. There’s always tomorrow.
Bout Time, Swiper, and One Eye stayed near the front. Hamlet surprised himself by hanging out up front for awhile. Bugeater working back to top form, pushed to the front on one of the sprints and appeared to feel the effects on the mosey to the benches. Good stuff today, gents!
Bushwood was DR. Safe travels. Thanks for the tap / opportunity.
Goonie hit up YHC a few weeks ago with an invite to Q Base Camp. Mondays are typically reserved for the M to post FIA. Been a while since the early alarm sounded for a Monday F3 workout. PAX kept on showing up until the circle swelled to 29 dudes. 1 FNG accompanied Drano. Concise, yet thorough disclaimer laid on the PAX. Emphasis placed on the part about the Q not being responsible for anyone’s personal safety. Modify as necessary. Work hard and watch out for your fellow PAX.
Thang
5 Burpees OYO
Mosey out of SCMS. Left on Strawberry. Left into the daycare.
COP
SSH x 15 IC
IW x 15 IC
Mountain Climber x 15 IC
Merkin x 10 IC
Smurf Jack x 10 IC
Imperial Squat Walker x 10 IC
Low Slow Squat x 10 IC
Mosey out of daycare lot. Left on 51. Continue mosey to Davie Park. Enter park. Continue down main thoroughfare to the end of the lot by the playground. Partner up.
Partner Stacks
Partner 1 runs up the hill to the gate. Partner 2 does called exercises. Flapjack to called number.
100 Merkins
100 Squats
Mary done between the Merkin stack and Squat Stack: Flutter x 15 IC/Dolly x 15 IC/ High Flutter x 15 IC. Plank-o-rama. Time to make our way back to SCMS.
Begin mosey with bear crawl for approximately 50 yards. Lunge walk for 50 yards. Mosey through gate and up the hill to 51. Chair plank to regroup. 15 Carolina Dry Docks OYO. Continue mosey south on 51 toward SCMS. 4 stops along the way for 15 CDDs/15 Jump Squat. Merkins substituted for CDDs once or twice.
Mary in SCMS parking lot. Freddie Mercury x 20 IC. YHC ready to call exercise #2 when bus entered lot and circled around. Though we had a minute left, workout called. PAX had scattered to avoid getting hit by a bus.
COT
Moleskin
Reviewed a few Base Camp backblasts to get an idea of the happenings at this site. Goonie was impressed with the number of PAX on hand. 29 is a big group. Simba took a moment to introduce YHC as the A51 Nantan, or regional Q. Further indicated that YHC was on site to review the management. That’s a negative, but since you mention it, let me take a moment to do just that. I believe Fireman Ed was a former site Q. He was here. Always good to see him. Back to current management. Simba and Goonie do a superb job as site Q’s during a workout. All indications suggest that they also do a superb job with scheduling Q’s and making sure backblasts are posted, etc. Well done men. Simba reminded YHC of our FNG at the end of the workout. Goonie told YHC that next time he better not get short-changed by a minute and a half. Agreed. That bus though…safety first. Thank you, men, for your leadership as site Q’s. Base Camp is a great workout to get guys leadership opportunities. Encourage guys to step up and Q a workout. Help them as much as necessary to get them ready.
A lot of encouragement given by many of the PAX. Booyah kept an eye on the six and made sure YHC was informed. T-claps to the many leaders out today. We all make these workouts happen. If you have not yet Q’d a workout, get one on the books and get ready. Any of us will help you prepare.
Welcome FNG-Corn Row. Told us he came out to see how bad of shape he was in. That may have hurt, but he got it done. Keep posting and you will get better.
Small, nameless group of Larry Bird’s each time we moseyed. Usually a good idea to follow the Q. YHC has been known to execute the Crazy Ivan. We certainly don’t want to lose anyone.
YHC opened it up on the return run of one of the partner stacks. Utah and Hannibal took the bait. Off we went. Good push men.
All appeared to work hard today. Solid crew at Base Camp. Very much appreciate the invite to Q and hope to wrestle another Monday from the M soon. Thanks to Simba for the takeout prayer.
Announcements
Need 1-2 guys for the Ragnar Relay 10/07-10/08. JRR Tolkien is your contact.
Southern Discomfort. A51 CSAUP. 10/22/2016. 0700 Start from Centurion. Preblast HERE
It’s that time of year again! Well, it’s 2 months later this year. The cooler temps of late October should allow for peak performance. Get ready for the 2nd Annual Southern Discomfort.
RSVP for this event through the Sign Up Genius link below:
http://www.signupgenius.com/go/20f0f4ca9ab22a4fa7-2016
WHO
All PAX are welcome
WHEN
Saturday, October 22nd. Start time is 7am
COURSE
Run from Centurion to Hydra/SOFA WIB with 6 pain stations along the way. There will be a 10 minute work out at each pain station lead by the site Q’s.
1. Centurion
2. Day Zero
3. Anvil/The Rock
4. South Charlotte MS
5. Arboretum
6. Hydra/SOFA WIB
MAP
https://drive.google.com/file/d/0ByutoZVsLQbUblBLSnFxRDNIZjg/view?usp=sharing
MILEAGE
Should be around 11 miles after accounting for all pain stations. There will most likely be a bonus mile at the end with the mile run from Olde Providence to Dunkin Donuts and back.
SHORTER ALTERNATIVE
You can end at the Arboretum for 8 miles and 5 pain stations. The pain station at the Arboretum will be at Omega Sports. They will be blocking off an area for our workout and providing hydration.
PARKING LOGISTICS
The start is Charlotte Catholic High School and the finish is at Olde Providence Elementary. The finish is conveniently located in close proximity to The Lodge. Plan to clown car with others so you have transportation. Also, looking to organize a gathering at the Lodge afterwards.
*** Area51 is happy to sponsor this CSAUP event. It’s not a race, rather, the intent is to keep the PAX together, SF’s out front the whole way. Site Q’s will provide water, Gatorade, etc. at each pain station. Should be a lot of fun. Hope you’ll join us Saturday, October 22nd.
GIVING BACK TO THE COMMUNITY
We will use this event as an opportunity to support a local organization called “The Relatives”. Site Q’s will be collecting the items below at each posting. This organization is very excited that we are supporting them so let’s make sure we represent F3 well!
Here’s what they need for donations:
Single Snack Packs– They come in a box and have individually packed snacks. Such as granola bars, chips, goldfish, Nabisco with Chips Ahoy, Oreo, etc.
$10 Gift cards to stores– Target, Walmart, etc.
Bus Passes– One way passes are preferred. They are $2.20 each.
Cash Donation– Give to your site Q’s and we will go out and purchase the items listed above
More info about The Relatives
The Relatives is a system of resources that helps children and youth find shelter and support. The Relatives Crisis Center, the On Ramp Resource Center and Journey Place Transitional Residence keep kids safe and families together. The Relatives serves as the Safe Place agency for Mecklenburg County and the surrounding area, partnering with local businesses to ensure young people in need have access to immediate help and supportive resources.
The goal of each program The Relatives offers is to keep kids safe and families together. We believe every child deserves a safe place to sleep and a fighting chance to make it.
A nice cool morning for some hot action at The Rock. PreTweet hopefully gave away the plan and it did not keep 13 from showing up for the down painment. Hoover told me on Friday at Joust that he wanted to doubledown so we did our warmup by the sweatbox as he and Ickey put away their toys.
The Thang:
Hill Billy x 20
SSH x 20
Low Slow Squat x 20
Mt. Climber x 15
Shore Shoulders
Stretching- random
The MURPH (1/5 on the exercises)
1 mile run to Davie Park
50 Pullups, 100 Merkins, 150 Squats
1 mile run back
Rock time (grab a good one)
Jack Webb with Rock- 1 x squat, 4 x press (up to 6/24)
Rock Crunches x 20
Flutter Press x 20
Dolly Press x 20
Pass the Rock
Finish Jack Rock (7/28 then down)
Mosey back to cars for COT
Moleskine:
Great work by the Pax today on the modified Murph. We still got the miles in but decided on half the exercises. Good call by the Q.
Hoover- double down T-claps #beastmode
Good to have MP and his brother-in-law (FNG- Dynomite) from VA join us. He and Gerald hit it off well, discussing their GoRuck experiences.
eTrade had the big kick coming back from Davie Park, strong finish
Gotta have fun with Rocks when we are at the Rock- thanks to the Pax for sticking with it. Not so sure what we got out of the pass the rock. Hey, gotta mix things up and try something new every once in a while.
FYI, Davie Park is right at 1 mile from the soccer fields at Calvary.
Gummy’s new ride is something out of the Fast and Furious movie series. #riceburner
Kotters to see Hopper- good to have him back from summer vacation
Enjoyed it fellas. Always a good time at The Rock on Sat am.
Annoucements:
Hoover is co-Qing the High T and Meat workout- Saturday gear- look for more info
The big question today was how many would show up to a RUNNING workout known as Devil’s Turn post-BRR. Numbers were huge leading up to the relay in the mountains, but 16 PAX plus 1 FNG showed up to post this crisp morning. We still have Ragnar, Tough Mudder, Kiawah, and a host of other races to train for. No need to give up on DT now.
The Thang:
YHC was on Q and decided to take it a little easy on the group this morning without going after any punishing hills. The group has had enough of them the past couple of months and tired legs from BRR didn’t need more. The plan was to hit The Village for some pacing laps. A well lit “flat” course that enabled some good pace runs. There’s a few slight hills but nothing these bada**es can’t handle.
Moleskine:
Mumble chatter was pretty quiet this morning. On the 2 small hills on the way there some guy named MT said something about “I thought you said no hills”. I wasn’t sure who it was since we were at a running workout…but then he quieted down to run his 15 minute mile pace laps. #toomanymerkins
As usual, Haggis and Bratwurst took off right from the start. YHC hung with them for the first lap and a half hanging on while they were pushing a fast pace all the while having a normal conversation…they looked over their shoulder a few times to see me and then took off. I was cramping their style.
Hairball was on his own for the run…1000m intervals. We could almost catch him on the rest periods and then off he went again chasing the girls of Run For Your Life.
Speaking of Run For Your Life…it seemed like there was a thousand of them out there. I kept running up on folks thinking it was some weird Tolkien MAF, but then I would realize they were clothed…and not Asian. I’m glad I didn’t ask about #F3hottubs.
Nice job by all this morning.
Announcements:
Operation Sweet Tooth – look for details coming soon
Southern Discomfort – Oct 22nd
Ragnar – some teams need people…if you don’t sign up it means you hate F3
MT wants people to hike the AT. He likes letters.
60 minutes-o-fun began at the crack of 7, with 5 comin in hot. Words were spoken, warnings given and the pax anti-soccer arm soirée began…
1 Lap around school track
20 SSH, 25 LBC, 20 IW, 20 LSS, 25 LBC, 15 Merkins, 20 CDD, 25 LBC
1 Lap
25 LBC
mozey to PL
Partner Up with one bell per team
15 two handed swing countdown to one. One pax does swings, the other does LSS while waiting on partner, 15 segments down to 1. Last 5 segments called audible to Jumpsquats while partner is swinging KB. (Smoked)
grab KBs and mosey to back parking lot (approx 150 yds).
Each pax has KB and then the #jukejeep tabata begins, thanks to Skillets new album.
Jail Break to fence and back. aprox 200 yds
45 secs – LSS
30 secs – 2 Handed Swings or Upright Rows (active recovery)
45 secs Reverse Lunge or Suitcase Lunges with KB (right)
45 secs Reverse Lunge or Suitcase Lunges with KB (left)
45 secs – Plank
30 secs – Two Handed Swings or Upright Rows
1 min – Merkins oyo
30 secs – Two Handed Swings or Upright Rows
45 secs – Carolina Dry Docks
1 min – Plank
Jailbreak
30 secs – Two Handed Swings or Upright Rows
1 min – LBC oyo
45 secs – Heels to Heaven
30 secs – Two Handed Swings or Upright Rows
Jailbreak
30 secs – Recovery
-Repeato- (entire circuit)
Mosey with gear back to AO circle for Mary
20 Dollys
25 LBCs
20 Rosalitas
25 LBCs
2 mins, protractor
the end
Great Job pax , especially Spam who did not look like an FNG. Thanks for the opportunity! Many blessings!
Clock struck 7 and we were off. Mosey to back parking lot for a lap and circle up.
COP:
20 x SSH
20 x IW
15 x merkins
The Thang:
Head over to rock pile and grab two lifting rocks. Leave one and bring the other one with you. Mosey with your pet rock to the field and track over on the other end of the school. Then we began.
First Round:
20 curls run over to the playground for 5 pullups and then head over to your other rock for 20 curls. Head back over to first rock but make sure to pass back by the playground for 5 more pullups. Repeat 3 times.
Second Round:
30 bench press with the rock, 10 V-ups at the playground and 30 tricep extensions at your other rock. Repeat 3 times but make sure to bring your rock back with you on the last lap.
Place your rocks back in the pile then head over to the soccer fields. Each Pax takes a turn throwing the frisbee and calling an exercise to get to the frisbee, and then another exercises once the Pax gets to the frisbee. Only 10 Pax remained at this point. Exercises included: Bear crawl, merkins, karaoke, diamond merkins, crab walk, burpees, wide arm merkins, more karaoke, V-ups, and more that I am forgetting.
Head back to the cars for COM.
10 x can opener each leg
10 x toe touches
Announcements: Please keep Huggie Bear, Fraiser, and their families in your prayers. Huggie’s mom and Fraiser’s dad are both in hospice.
Ragner relay coming up soon and needs more runners.
Moleskin: We got close to 4 miles in which was good. OT did his best Floorslapper impression by showing up late. And then managed to get a cramp all the way down his leg. I wonder if he hurt it this morning dropping off the package before the workout. Joker pulled his usual jokes and had the shortest frisbee throw in the history of frisbee throwing. And I determined that most of us will not be breaking any frisbee golf records anytime soon, except maybe Ocho. Thanks for letting me let lead Huggie Bear.
15 men gathered on the 1 week anniversary from the starting of the BRR. YHC tweeted an announcement Thursday night with a .gif of bricks. Chelms started a little chatter with the Brave guys over the bricks. Anyways… Disclaimer was given and each man grabbed 2 Bricks. For the record, these are more like paver bricks. No holes in them to lighten the load.
Mosey across 51 to parking lot near Planet Fitness (No Purple Haze sightings this morning)
COP
Man Maker Merkins w/bricks X 20 (IC)
Imperial Walker X 20 (IC)
Slow Squats X 20 (IC)
THANG
Mosey to the bottom of Palatine Hill for 3 rounds of the Bermuda Triangle with the bricks.
Top of Palatine – 15 Merkins
Courtyard Area – 20 Dips
Parking lot Entrance – 15 Squats
PAX led Flutter, Heals to Heaven & LBC while waiting on six
Head back to CCHS picnic tables for some bench work (with bricks)
Step Ups X 15
Dips X 15
Decline Merkins X 15
Rinse and Repeat
Mosey to parking deck
Run up 2 ramps to level 2 and down stairs for 10 merkins
Run up 4 ramps to level 3 and down stairs for 10 merkins
Run up 6 ramps to top level and down stairs for 10 merkins
PAX led hand release merkins & wall chairs while waiting on six
Mosey back to launch site for 4 minutes of Mary
Dolly X 20
Flutter X 20
Freddie Mercury X 20
Elbow Plank for last minute
MOLESKIN
Ouch… YHC has focused on running for the past 3 months and has lost some of that Boot Camp muscle. Definitely feeling the burn on this Saturday morning. Great job today by all PAX covering over 2.5 miles. Never under estimate the weight of 2 bricks after carrying around for 45 minutes. YHC got a little distracted during COP and messed up on the exercise announcement, stating “in cadence” before “ready position, move”. Run Stopper and Chelms were quick to notice and referenced watching the video. As always, it’s a honor to lead this group!
ANNOUNCEMENTS
Southern Discomfort – 10/22
3rd F – Starting this Tuesday @ 7:30pm Rusty Onion on Carmel Commons
Let’s continue to get out into the community and serve. There are plenty of opportunities out there.
18 men left the Vine on Tuesday morning with one thing on the mind, “Recovery is for later.”
PreBlast AND the THANG (because we followed it to the T, for once, well, we did 6 intervals and 2 optional):
.@f3sob #F3Swift #PreBlast Hitting the road running again… https://t.co/R2ZnP0OVnt #ontoKiawah
— Bratwurst (@bratwurst_f3) September 12, 2016
The Recap:
.@F3Sob 18 PAX got in a free Speed workout at #F3Swift #sobCounts – nine of them after racing this weekend, many doing @KIGRmarathon
— Bratwurst (@bratwurst_f3) September 13, 2016
The Moleskin:
6 men, decided to leave the fart sac and posted this morning at Commitment. I was surprised by the low number and absence of many of the regulars, some mumble chatter I heard that many are hesitant to post when I am Qing, not sure why is that, maybe because my workouts are boring?, not challenging enough?, or too challenging for some folks?, the thing is that every time I Q I always want to get the most out of everyone in the group, from the fittest men to the guy that just started, with that being said I also always make sure nobody gets dropped. You can always “modified as needed” and no body will judge you if you are the last of the pack, or modifying the exercises (Unless you modified/half rep every single one and then brag that you beat everybody else). Anyway….feed back is always welcome to make my workouts a more pleasant and rewarding experience.
The work went like this:
COP
30 SSH IC
20 Merkins IC
30 Mountain Climbers IC
30 Imperial Walkers IC
30 LBC IC
20 Squats IC
Mosey around the parking lot to the right of the school and then back to the front, stopped at my car, got 2 100 pound loaded sleds. Divided in two groups of 3 men.
First round , while 1 PAX dragged the sled the other 2 did 10 hand release Merkens and ran to catch up the sled guy and swap, repeating until completing 2 laps around the parking lot at the front of the school.
Second round, same thing but replacing the Merkens for 5 Burpees until completing two laps.
Mosey to the back of the school, cross the bridge doing lunge walks, Mosey to the Track, ran around the track and did 4 sets of 15 Merkens at equally distanced spots, finished at the staring point with 10 Burpees.
Mosey to the short wall and did:
30 Dips IC
10 Derkens
Step ups with a high knee at the top IC 20 each leg
30 Dips IC
5 Merkens
One legged Squats with one foot on the wall IC 10 each leg.
Mosey to the Hill behind the school:
Started at the bottom, run to the top do 5 Hand release Merkens, run down hill, and run backwards back to the top do 4 HR Merkens, repeating to work until one HR Merken is done.
Mosey to the front of the school for some more sled fun.
Two groups again, 1 PAX at each end of the parking lot are doing an exercise while the other PAX is dragging the sled from one end to the other then swapping with one partner. Exercises were Carolina Dry Docks, American Hammer and Merkens.
Mosey to the short well at the front of the school:
30 DIPS IC
20 DIPS IC
10 DIPS IC
5 DIPS IC
………….and done!
Moleskin:
Thank you again for letting me lead, everyone got a good workout , what a great way to start the weekend.
I was very impressed with Maple Syrup, he was flying with that sled, I think must be all the practice since I don’t think he has missed a single one of my sled appearances. Bottle Cap was pushing hard today I heard him yelled a few times. Birthday boy Popeye was a beast with the sleds as always, at one point he said “I feel bad for Hollywood he is pulling his body weight on those sleds” and I reply “I don’t feel bad he is moving faster than any of us” definitely the sled didn’t slow him down much. And what to say about Argonaut, he is becoming a regular at Commitment, the man is a beast and his Qs are fierce, happy to have him around.
Announcements:
Ragnar needs a few men to fill some spots, if interested reach out to JRR Tolkien, we can put you in contact with him if needed. From our side of the woods Transporter, Dasher and myself are running it, we are looking forward to it and would be awesome if some of the UC guys fill the available spots.
Ended with 38 Burpees in honor of Popeye’s B-Day.
Thank you Bottle Cap for Taking us out.