Big thanks to Shampoodle for taking the Q for warm-ups . . . Oh wait, he isn’t here? Ok, I guess I’ll take the warm-up too. I started the music, got scolded by Transporter for starting 1 second late (according to his watch), and then proceeded to get scolded by the rest of the PAX for my music selection.
Quick Mosy, grab the late sleeper Doc, and then circle up for COP for some IC exercises
SSH x 12
Merkins x 12
MC x 12
IW x 12
SSH x 12
Birthday Burpees x 12 OYO (for Toast)
THE THANG
Start to Mosy to field behind school, however, we didn’t take the normal transportation:
Frog Jumps x 12
Lunges x 12
1-Legged alternating jumps x 12
Repeato until you reach 3rd light. Some plank work waiting for PAX along with some J-Lo’s “in rhythm.”
Mosy to bottom of hill at the upper field. Explain the new “12s” routine (a twist on “11s” where exercises at top and bottom of hill add up to 12 with running across field for 12 jump squats each lap)
Bottom of hill: WW2 sit-ups
Top of hill: Burpees
A couple reps in, I’m thinking PAX are really starting to dig my music since they are quiet but then LOTS of complaints and whiny questions about “are we really going to 12?”
Stopped at 6 and 6 AS PLANNED. Mosy to stairs at CHS for some partner work. Mary while we wait for PAX. YHC had counting issues as Dasher thought Toast was having his Sweet Sixteen.
P1: Merkins AMRAP
P2: Run up the stairs x 2
Flapjack . . . Repeato x 3 for total of 12 stairs
Mosey back to front wall of CMS for long WAVE of People’s Chair w/Air Presses IC and 1 merkin for each. Lots of looking down the wall waiting for Dirty Bird to bring it home with final Merkin. Nice work.
Mosy to main entrance. Curb suicides x 5. Jail Break to start for Mary.
Flutters x 12
Dolly x 12
Heals to Heaven x 12
Rosalita x Doce
Finished . . . 23 seconds early according to Transporter and his magic watch.
MOLESKINE
An #Impromptu RECORD 24 PAX. Outside of that, the next biggest highlight had to be the hugely successful musical score. Almost unanimous decision with 4 out of 24 PAX liking the music.
Lots of complaining today; must either be the end of Summer “kids need to go back to school” blues or the very real possibility that the Weinke/Music really irritated the PAX (insert rye smile). Either way, a great way to solve both of those issues is to sign up for a Q yourself. Plenty of openings for #Flash (Mondays) and #Impromptu (Fridays). Step it up and payback some of the beat downs you have received.
Lots of announcements and idle chatter after COT. See below for more details. Apparently Popeye is looking for a roommate (not that there’s anything wrong with that). Thanks for celebrating Toast’s birthday. Apologies for short-changing you 24 seconds . . . Was going to end with 12 more birthday Burpees too.
Thanks to Transporter for taking us out . . . In 24 seconds exactly if I had to guess.
Announcements
New Thursday OFFICIAL workout: Starts next Thursday 8/25. 5:30-6:15am at Weddington Elementary. Site Qs will be Frak and Turtle. Cute name TBD.
3rd F (Sanctuary): Thursday nights at 7:30pm at Brooklyn Pizza in Wesley Chapel. For more details, contact Transporter
Family workout opportunity: Sat Sept 17th at Camp Thunderbird (Lake Wylie). 1 mile loop (ages 5-14) & 5k loop (ages 11+). Food truck and fun afterwards. Jonesracingcompany.com/c2-survival-race
Spartan Sprint: Sept 10th. Contact Popeye for details and hotel room.
“The Beast”: Oct 29th. Signup ASAP with Code “Beast50”. Contact Kevorkian or Dasher. Use “F3 Waxhaw” as group (Shop Dawg started)
College Football season: Starts in 13 days. Contact Moneyball if you live in a cave.
Never good to be called Sally… It usually happens when you are short on a putt. On this humid morning the whole PAX at Joust donned the name….
A quick mosey from the parking lot to the center of the Charlotte Christian football field seemed like a good place to make a disclaimer. Followed by:
20 x side straddle hop,
20 x emperor walker,
10 x (double count) merkins,
20 x (TN modified) good mornings
Another mosey led to the railing and a speaker. The song – Moby Flower’s Bring Sally Up. Supline pull-ups ensued as each PAX pulled themselves up and let themselves down to the lyrics of the song. Killer workout for lats, forearms and biceps.
Next, was a 12:1 ladder at the bleachers with hand release burpees and step ups.
In true Olympic spirit the PAX partnered up.
While partner 1 ran a lap around the track, partner 2 began LBCs that ended in a cumulative of 150. Unfortunately, an FNG tossed his cookies!
The PAX completed 10 (double count) merkins and ran a lap that ended back at the parking lot.
Announcements: Family F3 swim and BBQ
New FNG appropriately named COOKIES!
If you haven’t already binge watched the Netflix series Stranger Things, do it. Without giving too much away, it’s about a boy who goes missing while cutting through the woods. Things do get strange as we learn he may or may not have fallen into a different dimension via a wormhole created by the Department of Energy and its experiments on psychic children. Plus, it’s got a drunken cop, a monster and Wynona Ryder (everyone loves a comeback). Where am I going with this?
Thirteen men, all old enough to know better, are staring at each other, under the 485 overpass. To even get to this point, we had stumbled in the dark, through a highly vegetated hobo-trail, past the Kid Pond on the backside of the Bull Ring. After 10 merkins, the call is move forward. However, we would go no further. The overpass crosses a swift moving, peter-deep creek. The right call was to turn back before we fell into a worm-hole.
I have to admit I was crushed our trailblazing ended a mere 15 minutes into the journey, plus I had no plan B. Here’s what I managed to come-up with.
7s on the hill behind the Kid Pond (very steep)
Merkins on bottom, burpees on top
3 laps of Kid Pond
10 merkins / 10 CCDs with each lap
Bull Ring lap and half
10 burpees at each half lap
From the front of the Bull Ring, run back to the center building and then to the Vine with 5 merkins at each cross street.
With 5 minutes left, we finished with a final lap of Conlan Circle and time bomb burpees. We managed just over the minimum 4 miles.
Moleskine
Thanks to the PAX who were pretty daring to even enter the woods and those who showed a lot of patience when it didn’t go as planned. Thank you.
Announcements
Pool Party Sat.
Ghost Flag team leaves for Shelby, NC 6 AM at Vine
Just 5 PAX showed up for the weekly Anvil beatdown. #Lobstah wanted to know if YHC tweeted beforehand and that scared folks away, but I’ll chalk it up to BRR. Here’s what we did:
THE THANG
Mosey over to some part of the huge parking lot
SSH x 10, Merkins x 10, Mtn Climber x 10, Slow Squat x 10
1 burpee at each parking lot line
There were 50 of them
So that’s Burpee x 50
Suicides to the parking lot lights
Jump Squats x 100
More suicides
Heels to Heaven x 150
Even more suicides
Jump Squats x 200
Lots of sprints back and forth
A bunch of Mary interspersed in there
YE MOLESKINE
1. Old Tenenbaum showed up right as we finished up the burpees. Perfect timing. He said he was lost…right.
2. It’s the first time that YHC and #Lobstah have been at the same Anvil workout in a very long time and I’ll say that for me, I did not enjoy it. He is too fast and his form is too good.
3. But he’s not as fast as Ye Olde Ickee Shuffle. That brother can fly.
6 men made a small decision this morning to step out of bed instead of shutting off their alarm and rolling over. That decision was followed by another small decision, and another, and another, and by 0530 we found ourselves staring at each other in the early morning gloom. Nothing awkward about it all .
Here’s the WOD (not Lexicon approved):
Moleskinny…
Announcements
The Thang
Moleskin
6 men showed up ready to work hard this morning in the gloom. It was almost 4, but the squeal of tires stopped us in our tracks as a final car flew into the lot. My guess is that General either stayed up late again last night watching the Olympics to get pumped for his upcoming triathlon or he got distracted admiring himself in the mirror this morning. Either way, Fallout was kind enough to sit in his driveway, hand placed firmly on the horn, until General stumbled out. They both hit the ground running and we were off.
Simple, but hopefully effective workout today that hit the legs for the most part (if you were flipping the tire right). It may have felt a little like bad deja vu (all the way down to the squishy field) to Fire Hazard and General who were both at YHC’s Black Diamond Q a few weeks ago, but who can resist the urge to flip those tires. Fire Hazard actually commented that at least we didn’t have sandbags to drag around this time unaware that YHC had arrived early and already placed said implements of torture in the field.
When explaining that we would be doing 180-degree jump squats during the 4 corners, there was a slight moment of panic among the PAX when they thought YHC was announcing actually doing 180 reps of jump squats. As fun as that sounds, YHC’s hamstrings are still smoked from Ringer’s BD Q earlier this week so that will have to wait. At one point when sprinting to the hill, Fire Hazard warned YHC to watch out for the dummy while looking up the hill at Ringer coming down. He later claimed he was referring to a tackling dummy in the general vicinity of where we were running, but I’ll leave that to FH and Ringer to figure out. Perhaps at Fight Club?
Great meeting Big Papi this morning. Relatively new to F3, he pushed hard this morning and was ready for more. Keep coming out and hope to bump into you again soon. Thanks to Ringer for the great takeout.
Announcements
20 men joined YHC in the launch lot between First Baptist and Matthews Elementary, ready to do some work. One man was an FNG, another for second F3 post, and, yet another, for 3rd F3 post. Thorough disclaimer and encouragement for hard work given and off we went.
Thang
Mosey around back of the church, through the parking lot, and onto the track for a quick warm up lap. Circle up in parking lot.
COP
SSH x 15 IC
IW x 15 IC
Mountain Climber x 15 IC
Merkin x 10 IC
Low Slow Squat x 15 IC
Line up at the end of the parking lot.
Parking Lot Triple Nickel
Run to far end of lot. 5 Merkin. Run back. 5 Jump Squat. 5 total repetitions. 5/5/5 for Triple Nickel.
Plank-o-rama to wait for all to finish.
Back to the line. Full Length Sprints x 2. Choice for plank start or standing start.
Burp and Merk to 6. Burpee with increasing number of merkins to 6. 6 for my 2.1’s 6th birthday today.
Mary: Flutter x 10/Hold 6 inches/Dolly x 10/Hold 6 inches/High Flutter x 10/Hold/Rosalita x 10/Hold
YHC asked for a volunteer to provide the F3 mission. Header obliged. The mission of F3 is plant, serve, and grow small workout groups for the invigoration of male community leadership. Useful information for our FNG and relatively new PAX. Thanks Header.
Mosey to closest sidewalk to Matthews ES main campus buildings. Bear Crawl from parking lot to the first full brick building. People’s Chair with 50 air presses. Short recover with 10-count. Peoples Chair with arms straight out front. Slow 10 count from Simba. Recover.
Bear crawl back to the parking lot. Line up for 2 more AYG sprints from high plank or standing start. PAX choice. Short recovery with 10 count in plank followed by plank-o-rama.
Mosey around the side of the school to the lot near the bus entrance. Circle up.
Triple 10 Set
10 Jump Squat/10 Crucible Merkin/10 Carolina Dry Dock x 4 repetitions OYO
Continue mosey around campus, past front door of school, back to launch lot.
Six Minutes of Mary
American Hammer x 15 IC (Thanks Header)/LBC x 15 IC/Heels to Heaven x 20 IC
6 Burpees OYO
COT
Moleskin
Thanks to Sensei for the invite to Q Peak 51. This was YHC’s first visit to this AO for a workout. Great AO with many options. Problem with Thursday is YHC gets FIA’d. Had to negotiate for this one. M settled for a Wednesday-Thursday trade. It worked out. Awesome to see some guys that I don’t see often on the other side of A51. Also awesome to meet some newer guys and our FNG. This is where the backblast title originates. We named him Blue Tiger, but YHC called him Blue Rhino in the count tweet. My bad. A51 already has a Blue Rhino. T-claps to the many PAX who reached out to make sure YHC was aware. Anyways, Blue Tiger attended LSU for undergrad and Carolina for grad school. Dumpster Fire spit out Blue Tiger and the deal was done.
The whole group crushed it today. FNG Blue Tiger, #2 post Tulip, #3 post Jello pushed hard. Smokey is a fast dude. He was out front on the Triple Nickel. We all stayed together and pushed through the humidity. Really enjoyed getting out with this group at Peak 51. Apologies for the Chillcuts in the parking lot. Not a good idea at all. T-claps to Smokey for the solid takeout.
Announcements
Pool Party 8/20/2016. 4-7 at Candlewyck Swim and Raquet. Preblast and sign up HERE
Southern Discomfort 10/22. A51’s very own CSAUP. Margo and Gerber are co-Q’s. Planning is in the process. Should be 8-13 miles with multiple AO stops for short pain stations along the way. Put it on your calendar.
I haven’t seen a Hydra shovel flag in a couple of years. Nevertheless, 14 men gathered, stretched various things, then proceeded thusly…
Warmup lap around the school back to the front field for the usual warmup – SSH, IW, etc.
Then line up abreast on the sideline. Back and forth to continue the warmup – high knees, buttkickers, broad jumps, lunges, etc.
Mosey to the school wall. Partner 1 does People’s Chair while partner 2 does a lap around the school. Flapjack.
Over the outfield fence – hop the fence, do a burpee, repeat 10x. Awesome.
Back to the wall for the People’s Chair/lap combo. Recover with Plankorama.
Mosey back to the concession area. 10x derkins, 10x jump ups, 10x incline merkins. Repeat.
Over to another outfield fence for the burpee/fence jump thing again. Good times.
Circle up in the field for Mary – Flutter, Freddie Mercury, Dolly, Protractor.
Line up abreast on the end line. Sprint to the other side, 10-count recovery, sprint back. 11 sprints total. Time’s up.
Moleskine
No BRR hijacking today. All on-campus, lots of variety. Something for everyone to hate. I was particularly unhappy about the burpee/fence jumping thing. Good work by the guys this morning. Orange Whip and Rhapsody ran like Ryan Lochte out of Brazil. Daisy’s heavy breathing during the sprints made me uncomfortable, but he was working hard (and usually ahead of me). Deep Dish’s hair always looks the same after the workout as it does at the beginning – how does it not get sweaty or messed up? Good to see that Harley found his visor this week.
Announcements
Pool Party – look for details in the newsletter
As the dog days of summer wind down, 14 pax woke up for their DRP and chose the Maul as the place they will get their sweat on. With the shovel flag planted, proper and thorough disclaimer was given at 5:29. At 5:30, we did this:
The Thang:
Mosey to the parking lot next to Wendy’s for COP:
SSH x 15
Shoulder tap merkins (sherkins?) x 15
Supermans x 15
ISW x 15
Mosey to the Chick Fil-A parking lot for a round of bear crawl suicides. BC to the 3rd line – 5 merkins, and run back. BC to 6th line – 10 merkins and run back. BC to the 9th line, 15 merkins, run back.
Mosey to the grass at the south end of Stonecrest. 25 squats OYO. Because we’re next to the road, 20 monkey humpers OYO. Find a nice cush piece of grass for a cameo by our buddy Jack Webb. 1 merkin and 4 air presses, 2 and 8, … so on and so fourth up to 9 and 36. Moans and groans from the pax were widespread.
Mosey to the corner of Elm and Ballantyne Trace for a round of 11’s. Start with 10 in-and-outs at the top, 1 HR merkin at the bottom. Keep running up and down like a bunch of idiots until we hit 1 and 10 or until Q decides we don’t have any more time. At 6:07, Q decided we didn’t have any more time, and proceeded to mosey back to launch lot. Pause in front of the movie theater to collect the six. All you got back to the launch lot.
4 MOM
Dolly x 15
Flutter x 15
Rosalita x 15
Freddy Mercury x 15
American Hammer x 10
Done.
Naked Moleskin
Altogether, we got in about 2.4 miles. I was hoping for a bit more, but we ran out of time on the 11’s. Solid work by everyone this morning. Pop Tart and Squid were setting the pace on the 11’s. PT has gotten noticably faster since he started posting at some of the running workouts/beer mile. T-Claps. Also terrific performances by Mic Check, Nard-Dog, and Marlin. Even as a respect, Marlin is a freaking stud. Keeping being an inspiration, brother. Pop Tart also had the line of the morning, when he said “1 in-and-out and 10 hand releases reminds me of my honeymoon.” He’s here all weekend, fellas, make sure to tip your waitresses. Great job, also, by Muenster and Bisque. Relatively new pax, yet they were putting in some very strong performances. Great job, guys.
Thank you for the chance to lead. Always an honor.
Christmas party on December 2
There’s something going on this weekend, but I don’t want to steal High Tide’s thunder (pool party)
I had a feeling on the way to the gloom of #Outland today may be a light numbers day. Double E’s on Q so everyone thinks we are going to run 50 miles #wedid. It looked like it would be a solo workout until about 4 minutes till 7 when Dio from #F3ChapelHill shows up ready to go. Wait a State guy and a Chapel Hill Guy alone in the gloom? Two in and One out maybe? Luckily, the Count shows up with his 2.0 to mediate and with no time to spare, time to roll out!
PRE-THANG!
Advertised 0600 Pre-Run went smooth, Solo Run, Normal Bo stop #FasterAfter
COP
Warmup Hairband Half around Hill to Bus Parking Lot
SSH x 25 IC
IW x 15 IC
10 x Burpees
WINDMILL x 15 IC
Slow 3 Count Merkins x 15 IC w/ 6″ holds
MAIN EVENT
Burpee / Broadjumpers length of Bus Lot at each line x 21
EE Left his phone at the beginning so have to head back to start
Bear Crawl / 3 x Merkins @ every other line back to start
Indian Run to Elem Playground
Along the way Karaoke R/L, Backwards Run
Long Lunge walk along entire length of Fence
At Playground 2 Rounds of:5 x Pull-Ups
20 x Merkins
20 x Dips
20 x Merkins
5 x Pull-Ups
Run a Lap around Track
25 x Swinging Donkey Kickers
Mosey back towards PMS but stop at Elem School for Wall Time:
PC w AP x 50
15 x Wall Donkey Kickers
PC w AP x 100
15 x Wall Donkey Kickers
Mosey to Cinder Blocks area and Grab a Block:
15 x Bicep Curlers
15 x Overhead Triceps Extensions
15 x Block Squats
15 x Ground to Overhead Thrusters
Replace Blocks
Run Back towards school
UP/Down Stairs
Stair Rail Crawl Up – Repeat Other Facing other Direction Up
Run to front of School for:
2MOM:
25 x Flutter IC
20 x Dolly IC
20 x Freddy Mercury IC
Protractor with lots of counted holds!
D-O-N-E!!!
COT
– Continued Prayers for GJ’s M
– Continued Prayers for DT and his move South of the Border
– Continued Prayers for the Count’s Family
– Continued Prayers for Donut Hole’s Move
MOLESKIN
– WHERE HAVE THE OUTLANDERS GONE? I thought I was going to have a Solo Sweat Fest until a couple of minutes before the workout. WHERE ARE YOU GUYS HIDING? TIME TO GET OUT OF BED AND BACK IN THE GLOOM!
– Great to have DOI (Dad of Iceman) come visit the Outland from #F3ChapelHill today. Apparently his son (F3 Iceman) is a beast and is trying out for the Junior Checkers at the Extreme Ice Center nearby #WatchOutGretsky! Doi pushed hard today and we resolved NC State vs. Carolina issues by midway through the workout!! #Strong
– The Count was beastin’ through the workout and never quits. It was not easy today for sure, but he just works and works and works, dry heaves, and works some more! Not sure the McDonald’s will ever be the same as he went MIA from 2nd F for about an Hour and 45 minutes in the #Single Stall at the Golden Arches. I know when he finally came out, the man was ready to tackle the Big Breakfast!! What happens in McD’s Mens Room stays in McD’s Men’s room!
Always a Time in the Outland!
Double E