Some time ago my time at F3 Union County started to twindle. First it was back issues, then I was part of the launch of F3 Mint Hill, then I moved to The Fort! As HB told me, it was like I was leaving you guys a bit at a time (my translation of what he said).
But now I’m all happy and settled in my new house in Fort Mill and as I haven’t been roped into any site q responsibilites yet, I have more options on Saturday. So it was high time I made a return to Outland to q.
I am not a professional, but I will try to melt your faces off like one today. Aye!
This ruck friendly workout started with COP
Circle up!
With my shiny new GR1 GORUCK ruck on my back it was time to get down to business. Who turned on the heat?
15 – Side straddle hops
15 – Imperial walkers
15 – Windmills
15 – Happy Appies (aka Hillbillies*)
After COP we moseyed to the Outland-staple raised brick walls for some He Hate Me or Cindy as you call it.
10 (yes each leg) step ups OR jump ups
10 dips
10 derkins or incline merkins
Perform each set until q calls time, or you strangle him for making you work this hard in this heat. Whichever comes first. I threw in some time on the wall with pass the ruck (twice). The people rejoiced!
At 0730 (yep I made you work that long) we took a break from the action to head to the hill(s) for QUADRAPHILIA!
Quadraphilia on dry grass is bad enough, on this dew-soaked earth was even more-so. Thanks Sky Q! #madprops
The pax walks backwards up the hill, at the top they performance squats, at the bottom burpees. We were supposed to be doing 11’s, but everyone including YHC was getting massive O2 dep at this point and everyone’s math was getting slightly fuzzy.
Everyone pushed hard and we all finished our 11’s (or mostly did). Looking at you q!
We circled up for some Mary and some weird stretching moves and we were done!
Excellent work out there men and young man! I was very excited to be back at Outland and missed seeing my brothers Glass Joe, Double E, Horsehead and Counter Top. I know where GJ and EE were. Not sure about you other guys.
Good to meet Woody and Hello Kitty for the first time. Strong work out there brothers. Strong work Belly Flop, who has been training to become the next David Beckham all week. You make us old guys look bad. Keep it up. Can’t wait for your first q!
HB, Shepherd and Happy always strong work and good to be back in your prescence after many months away.
Thanks Belly Flop for taking us out. You can pray for me any day buddy.
Congrats to Turnpike on his upcoming baptism tomorrow. You weren’t there in body brother but still thinking of you today. Way to go deeper with your relationship with God!
I have to say an huge thanks to Sky Q for getting me through this last year. Last year this time I could barely walk and told I felt GREAT on q. Really amazing healing and transformation in my life this past year. God is good!
Don’t forget to order your F3 Union County shirts if you need one, or don’t. Early Christmas presents for you, random guys, whoever!
Thanks for allowing me to lead. Always a priveledge, honor and blessing to do so.
DT over and out.
I pulled in the parking lot and was surprised to see some new faces. And we even had an FNG which is always great to see. Clock struck 7am and off we went. Mosey around to back parking lot to make sure O’T saw us and circle up.
COP:
20 SSH
20 IW
20 Merkin
Head over to the block pile and grab a cinder block per person. Partner up and line up along the grass next to the parking lot.
Exercise 1: Death Crawl
Place the blocks on the starting line. Assume a push up position with your hands on the middle beam of the block. While holding that position, Partner 1 crawls with the blocks while Partner 2 runs a lap around the parking lot. Flapjack. Two rounds each.
Exercise 2: Death Crawl From Hell
Same concept, but now your crawl is going to go Right-Left-Push Up; Left-Right-Push Up while Partner runs lap. Flapjack. Two rounds each.
Exercise 3: Death Crawl So Bad It Was Banned From Hell
This is exactly the same as the last two, but worse. Right-Left-Row Right-Row Left-Push Up; Left-Right-Row Left-Row Right-Push Up while Partner runs. Flapjack. Two rounds each.
Grab your block and head over to the parking lot. Partner 1 performs curls, Partner 2 runs lap. Two rounds each. Then Partner 1 does chest press while laying on the ground while Partner 2 runs to the entrance on McKee rd. Two rounds each. Finally, Partner 1 performs tricep extensions while Partner 2 runs across small grass field to the brush and back. Two rounds.
We had 20 minutes left, so why not do the Death Crawl backwards? We had time for two rounds each of the Death Crawl and Death Crawl from Hell backwards while Partner ran each time.
Put blocks back and mosey to launch point.
COM
50 LBCs on OYO
10 x can opener on each leg
10 V-ups
20 Rosalitas
10 V-ups
20 Flutters
10 V-ups
Moleskin: Glad to see some new faces. Dollywood came out for his first post at Area 51. He didn’t bring gloves even though he read my tweet, and I think he regretted not believing me. He did show off his blazing fast speed during the workout, but kept complaining he thought it was non-BRR friendly. I reminded him that there weren’t any hills so it was, right? We only did 2.9 miles. Apparently that was 0.01 miles less than O’T did last week so next time we will jog in a circle to beat him. Nice to meet Moses and the FNG he brought out, DQ. We broke the record for the longest naming session in F3 history. I am sure it took 20 minutes. And Joker and Moses were already throwing out ideas for names 15 minutes into the workout. DQ is from Cincinnati, so he was almost named 3-way for a popular french fry dish (supposedly), but we went with DQ which stands for quite a few things. Mostly Don Quixote because DQ works with renewable energy at Duke, but he has the creative license to tell people whatever he wants. And I had Cold Cuts as a partner, so thanks for the backwards Death Crawl idea. I think that was a hit. And thanks for running really slow so I got more reps. That was on purpose right? Thank you Huggie and Abacus for letting me lead today.
Announcements
Xmas party December 2
F3 Golf July 2017
Seven dudes drove in. Well 6 drove in and I think Cooter fell from a tree because he suddenly appeared on the track during our warmups. It has been three glorious years planting the virtual shovel flag at Olde Providence Elementary on Saturday mornings. A great destination for a moderate intensity work out for guys getting started, coming back from time off or injury, or just feeling like a friendly Saturday encounter. I tried to channel some High Tide, some Strange Brew, and some Pele in this workout that offered up cardio, legs, shoulders, chest, core and covered over 2 miles of distance.
The work out went something like this:
Disclaimer: I am far from a professional, this is my first Q in 13 months, don’t do what I do, do it the way it is supposed to be done. Actually what I said was I am not a professional, modify as you need to, preference is to do the exercises in proper form but perhaps slower and fewer – as needed. Our goal is no injuries so modify as needed.
We’re off:
Lap around track: lunge walk, karoake right, karoake left, butt kickers, high knees, lunge walk
Mosey to field to circle up: SSH x 25, IW x 20, MC x 20, Merkins x 10
3/4 mile Indian Run To Harris Teeter (actually behind the business building next to Harris Teeter)
Warmup over, ready for…THANG PART 1
Zig Zags (slap each line back and forth for 40 yards) There & Plank (right hand high, foot, left, etc)
Zig Zags (slap each line back and forth for 40 yards) Back & LBC (in cadence)
Plank (1 minute on the timer – hold it, hold it…)
There and Back 40 yards: (10 merkins one side, 10 jump squats half way, 10 CDDs other side) x 2
3/4 mile Indian Run Back To Olde Providence, grab drink of water & head back to field where circled up (the humidity factor thick and pax is feeling the effects as our Indian Run was broken into 3 stops for merkins to keep pax together and ended up being a mosey – good job guys for hanging in there)
Time check: 0739 (feeling smoked yet?)
On Your Six for some core to catch breathe: LBC x 20, Mason Twist x 12
Ready for…THANG PART 2
There and Back Pyramid (4 exercises at each side)
Burpees, Squats, Merkins, Heels to Heaven x 5
Burpees, Squats, Merkins, Heels to Heaven x 10 – THERE
Burpees, Squats, Merkins, Heels to Heaven x 10 – BACK
Burpees, Squats, Merkins, Heels to Heaven x 5 – THERE
Time check: 0749 (feeling smoked yet?)
Slow Mosey (with some buttkickers & high knees thrown in) to Concessions for a snack: someone wanted a snow cone…
Dips x 30, Step Ups/Hop Ups x 20, Decline Merkins x 10
Slow Mosey to Playground and Partner Up:
Partner A Planks and Holds Feet, Partner B Old Fashioned Sit Ups x 20
Slow Mosey to starting position for 1-minute plank (timer assisted)
It’s a wrap, 60 minutes, 10 seconds, end time 8:00.10 AM
Count-o-rama, Name-o-rama
Prayer Send off by Me – Thanks lord for blessing us with the health to be out here, the strength for those coming back from injuries, and bless and watch over everyone involved in the Olympics this year to keep those participating and their families and fans – all safe. Thanks for guidance and courage to go into the world and be men of faith, benefiting our communities, families, work places and being good husbands and fathers. In your name we pray, Amen.
Moleskin: Four weeks ago I committed to coming back into the F3 fold. My health took a drop off with weight gain and some bad heart vitals (bad cholesterol). Plus I have missed all of you knuckleheads, even the ones who make fun of me. Or should I say especially the ones who make fun of me. I have missed the gloom, who would have ever thought. F3 is an amazing opportunity we are all lucky to have in our lives. F3 is exactly what we put into it. We can get a work out, we can lead a work out, we can grab, make, or create fellowship, and we can dig into the third F.
For this workout I have to admit I turned up the intensity just a smidge over moderate. I am certainly feeling smoked and hope it treats you all well. Heart Breaker was killing it today. Nice work brother. Great effort by everyone as we all pushed ourselves. Totally fun and cool to be part of this one. Good job hanging in Sony on the shopping trip. Mall Cop on the road to recovery – let’s do this. Moon River and Cooter both powered through showing strength. Fugitive showing off his war daddy powers and just shocked at his 56-years young age. Dude is fit as a fiddle.
Thanks for the opportunity to lead Pele – and Happy Birthday to Ascent-Olympus, celebrating three years working out at this OP AO on Saturday mornings. Enjoyed the Coffee-Rama and catching up with Fugitive and Mall Cop for some fellowship.
Make it a great weekend fellas.
Announcements:
If interested in assisting with a kids shelter in Matthews and being a role model for kids who absolutely need it and have no guidance in there lives, reach out to me, Joker, or Pudding Pop as we will be involved in this August work out from 4-5 PM on August 20 (i think it’s Aug 20th)
The Day Zero crowd had a 100% increase in PAX from last week! Although most of them apparently woke up late and as they got out of the car they were still putting on shirts, shoes, and a I’m pretty sure Dear Abby was putting on his shorts when he exited his car. McGee didn’t have his shoes tied until COP. Sometime after an abbreviated COP of SSH and IW everyone seemed to have their $%!T together and off the 6 of us went.
The Thing:
Starting at the top Bevington/Baybrook intersection – speed lap heading west on the Bevington loop ending up at the lower Bevington/Baybrook intersection. ~1 mile.
Mosey to the base of Carswell and partner up with someone you haven’t already partnered with this week. (this was my way of not having to get paired up with Swiper or McGee… again)
P1 – Run to top of hill and back. P2 does exercises. Flapjack until complete.
Round 1: Dry Docks, Squats and Box Cutters. 100 total of each
Round 2: Merkins, Calf Raises, Flutters. 100 total of each, (both legs on flutters count as 1)
Round 3: Mountain Climbers, Lunges, Nipplers: 100 total of each (both arms/legs count as 1)
Round 4: 8 count body builders. #CrowdPleaser: 100 total
Mosey back to school and plank while 2 at a time 10x pull-ups and 10x knee raises on the Philmont bars.
Back to parking lot for over/under (Pre-emptive Q-Jack of Swipers planned Q-Jack). Peoples chair. Sprint finisher.
Done.
Moleskine:
Well that was a sweat fest of epic proportions. I was almost thinking I should have carried a fuel belt on that one and been loaded down with 7-32 oz bottles of water, Gu’s, my keys, cell phone, pepper spray, 3 #2 pencils, and some Bean-o pills (for any gas problems).
Gummy and E-Trade moseyed up to us right at the start of the Decathlon looking for more than just 2 guys to workout with. 2 men staring at each other counting off imperial walkers in a desolate parking lot can look a little weird to innocent passers by. Happy to have them. Jump right in. And then leave early for the 15 minute 1-mile jog back to The Rock
Lots of effort from all and only a bit of complaining especially on the body builders.
Thanks to Swiper for the takeout.
-Alf
I rolled in at 6:57 – I’m not proud of it – and was immediately greeted by Hammer, our scheduled Q, who told me he forgot about a work commitment he had made, and he was leaving. Alright. Etrade rolled in at 6:59. Just the two of us, so we quickly decided to go visit our friends at Day Zero. Etrade is a legit runner, so the “warm up” run to DZ was pretty quick. After a little hunting around the school, shopping center (RIP Tuesday Morning) and the loop, we found six sweaty dudes standing in the middle of the road. That must be them.
Alf led us through a terrible hill repeat set for the whole workout – see his backblast for details. I was glad to see the clock hit 7:45 so we could leave for our 15-minute mile back to The Rock. We got it done in 12 minutes. Boom. Etrade was dragging me at the end. Tiger Rag heckled us as we walked around the corner at Starbucks, storing up energy for the climb up to Calvary. #leadership
Announcements
The Rock is converging at Randolph Middle School next week, 8/13. The Metro guys are hosting a Convergence, Coffeeteria and Campus Cleanup. Join us – workout at 7:00, coffee, bagels and fruit at 8:00, should be done working by 9:30.
12 gentlemen started their Friday off on the right foot at Kevlar. It was quite fantastic.
No disclaimer given and we were off.
Quick loop around parking lot then we did a brief warm up.
Partner up and grab a 25lb or 35lb plate and shmosey down to the beginning of the loop. We did a quick lap of the new loop without plates, since construction had altered the original, to show the pax the route. We stopped for some merkins, dry dogs and LBC’s along the way.
CMIYC with your partner around the loop x 1.5 loops. The runner carries the plate. 10 merkins for the chaser.
Return the plates and mosey to the field for some burpees, merkins, back scratchers, dolly, rosalita and LBC.
Finished with 1 min of elbow plank
Moleskin
The original plan was thwarted when YHC realized there were no longer big rocks out at Kevlar due to construction. Bulldog immediately stepped in and offered the plates in the shed #UrWelcome. Amazing the difference between the 25lb and 35lb plate while running. I kept thinking about how TR must have felt carrying around that extra 50 a few months ago. Whew. Mumble chatter started early from the typical peanut gallery – Bulldog, Bananas, Fault line. Lot’s of complaining during the elbow planks. Not a whole lot of chatter during the loop. Had to call an audible for a half loop on the 2 round as I wasn’t sure a few would make it and might actually require M2M. Pretty sure I heard Bananas cursing Blazing Saddles during CMIYC to pick up the pace #ISI #ProudOfYou. He made up for it by taking us out in prayer. As always, it was an honor to lead. It’s just not as much fun when you aren’t in shape.
Announcements
Nanners has the Q at Skunk next week. Be there. He promised tons of teabags
8 meatheads posted for the 2-year anniversary of Area 51’s premier #0.0 strength workout. The celebration was a slower paced style of #brogym, with a focus on heavy weights and low reps. Everyone left with #gainz and protein shakes.
The Thang
COP
Station Work
Done
COT
Announcements:
Meathead Q Schedule – several openings over the next few weeks (8/11 & 8/18) and months ahead. Please signup. Signup link here.
Area 51/SOB Pool Party – August 20, Candlewyck Pool & Clubhouse – swimming, sand volleyball, cornhole, basketball, kids playground, mini soccer pitch, & more – pork barbecue – $10 per family. Preblast and signup here.
Naked Buffskine:
With more work stations setup than there were pax, we really had an opportunity to go at our own pace and concentrate on the areas we most wanted. The hope was that the established but less rigid structure would allow us to explore heavier weights, more challenging variations of the bodyweight moves, and focus on good form and range of motion more so than we are typically able when we’re focused on banging out high reps and keeping up with a barrage of Q instructions. It seemed, once everyone settled into their own rhythm, to work out pretty well, and the change of pace was nice.
Station 2 was the #crowdpleaser. Many pax skipped it entirely or made up their own exercise – merkins or LBCs, etc. YHC still does not understand what it is that some pax dislike about the TGU. Is it the slow pace? The difficulty? The low reps? (this is not a rhetorical line of questions – feedback is welcomed) Anyway, for those that did the TGUs, you got in some good movement, esp for the shoulder girdle area, core stabilization, & overhead lunge. And, hopefully the mat enhanced your getup experience. #christmasvacation
The partnering and slower pace did seem to have the added benefit of increased 2nd F, which is harder to do when you’re preoccupied with counting reps or suffering under a higher pace.
Hops – we did bring out a shovel flag for the 2nd anniversary! (It is now in Brown’s hands, who will likely do a much better job of consistently planting it…)
Thanks, Brown, for the party favors, in the form of cookies & cream #brotein shake mix.
And, thanks to all of you today and the pax who’ve posted over the past two years for your support and participation! Here is to more! #moreisbetter #TWSS
Aye!
YHC was handed the keys to the toughest workout in SOB land and told to bring it. The 16 pax that joined YHC for the Inferno could tell you if it was a success.
The Thang:
Mosey to the Ballantyne Village parking deck. One quick run through the deck to point out the 5 different stations, along with SSH x 5, IW x 10, LSS x 10, and merkins (IC) x 5. Run down the staircase to the ground level to inform the pax what they’ll be doing at each station (all sets done at each of the 5 stations during that round):
Round 1: 3 Burpees
Round 2: 3 Burpees, 8 Merkins
Round 3: 3 Burpees, 8 Merkins, 13 Squats
Round 4: 3 Burpees, 8 Merkins, 13 Squats, 18 LBCs
Round 5: 3 Burpees, 8 Merkins, 13 Squats, 18 LBCs, 23 CDDs
Round 6: 3 Burpees, 8 Merkins, 13 Squats, 18 LBCs
Round 7: 3 Burpees, 8 Merkins, 13 Squats
Round 8: 3 Burpees, 8 Merkins
Round 9: 3 Burpees
Pax were instructed to head back the Vine around 6:10 if they hadn’t completed the ladder. Back at the launch lot around 6:13. 2 minutes of Protractor and we were done.
Y.O.M.
Most pax got in 7 laps, which equates to 105 burpees, 240 merkins, 325 squats, 270 LBCs, and 115 CDDs. Some of your typical teacher’s pets overachievers (Fahvra, Fire Hazard, Bunker, One-Niner) got in laps 8 and 9 and therefore a little more. Others (cough…Pebbles….cough) just did one and went for a cup of coffee. I’ll give him as much $h!t as I can because I know I can’t beat him in anything fitness-related or geology.
So where did “the Inferno” come from? YHC figured it’s about time to let the creative juices flow and conjure up an original, very painful, workout plan. The name comes from One-Eyed Willy’s ship in the movie Goonies, and I thought it was quite appropriate. If you worked hard today, your muscles should have been burning by the end.
Other things we learned today:
Flint actually does show up to some workouts to which he has committed #flintcommit
Fahvra is fast. Okay, we learned that a few weeks ago when he first started posting #collegeathlete. I think I kept up with him for 2 sets and then didn’t see him again until he lapped me. Dude’s jumps on his burpees in round 6 were higher than mine in round 1. I should’ve made him bring his son and have him put his sons shoes and socks on – that’s the only thing I’ve ever seen slow him down.
Fire Hazard kept up with Fahvra for a good bit, and still ended up finishing all 9 rounds. Awesome work. #leadingbyexample. Strong showing by the Site Q. #wheresmadame?
Frehley’s, MM, and Burnout were setting a pretty great pace behind Fahvra and Hazard. Frehley’s form on his squats needs a lot a little bit of help, but I guess we can cut him some slack #grandpasquats
Nard Dog sweats more than any human being alive.
Tolkien didn’t Q so he didn’t post. Oh wait, we already knew that, too.
Bucky is a gazelle. His gait is just as effortless in the last minutes of the workout than it is in the beginning. He is either a freak of nature or he needs to push himself more #youvsyou
Bunker doesn’t give a damn how you got your F3 name. However, his wife cares very much (too much for his liking). Email her at wifeofoldbaldguy@myspace.com with the story of your nickname. She’ll fill him in.
Sound off with anything else you saw. YHC was sucking wind so much that all the other senses were giving out.
Announcements:
Good luck to Mario, Tolkien, Thin Mint, Squid, and Kid Rock in the Spartan tomorrow. Hopefully the sounds coming from Mario and Tolkien’s tent don’t keep the other guys up all night.
GORUCK in the Fort on May 5th
Convergence on September 13th for Bounty Hunter’s brother-in-law who is about to be deployed. BIL will be Qing.
F3 Dads this Saturday – last one of the year. German Sausage is on Q and is requesting water guns.
Frehley’s with the takeout.
The Brickyard, Watkins Glen, Talladega, and Darlington. All famous tracks on the NASCAR circuit. This week at #F3Swift, 22 PAX got to experience the newest track on the circuit, the Brixham Green.
Here is the Strava Fly-by to prove it.
The PreBlast: (posted again for Fire Hazard’s benefit since he purposefully never reads it):
http://f3nation.com/2016/08/01/preblast-brixham-green-take-2/
The THANG:
The Moleskin:
-Bratwurst
Announcements:
The THANG:
30 x SSH
30 x imperial walkers
20 squats
10 windmills
Mosey to hill. Run the hill x 4
Run down the hill 15 squats
Run up the hill 15 merkins
Mosey to greenway playground. Run the parking lot. Partner lunges around play set x2
Gone away run to COT. Topless worked hard on this one
The MOLESKIN:
Toasty August morning with a slight breeze. Nice welcome to Topless who old stomping grounds are in the The Valley. Good to see becky on the mend show up with a bum knee and treat everyone to cafeteria at Mugs.
Congrats to Wojo and his family for their first child. God bless this family.
Peace on your week,
GOP