Right before the launch, one of the pax noted that it felt a little cooler than it’s been the past few weeks. I think he jinxed it because the temp seemed to rise 10 degrees as we began to mosey. Fitting for our trip to Bermuda. Here’s what the 17 of us did.
The thang
Mosey across 51 to the Chuck E. Cheese lot for COP.
SSH x 25
IW x 10
Tuck jumps x 10
Merkins x 10
Mountain climbers x 20
Mosey to Palantine Hill for the Bermuda Triangle:
Ascend the western face
15 merkins at the top
Descend the southern face
Mosey through to the renovated corporate patio area
25 dips on the benches
Mosey back to the road for 15 jump squats
Back to the start
5 total laps
Quick mary while we waited for everyone to finish: Some rosalita, dolly, LBC, heels to heaven and Freddy Mercury
Mosey back to Amelie’s for a short plank-o-rama
Over to the parking deck for a short set:
Lap 1: Run up the ramps to the second level and down the stairs, with 5 merkins at the turn
Lap 2: Run the ramps to the third level and down the stars, with 5 merkins at each turn
Lap 3: Straight run up to the top, down the stairs
Mosey back to launch
COT
Moleskine
–Welcome (or is it welcome back?) to Drago. Dude had some killer speed on the parking deck work. Hope to see you back out more regularly.
–Teddy and Bout Time were way out in front today #LarryBird. I think there were more pax there but I had a hard time recognizing them by their rear ends. Sorry.
–We covered about an even 3 miles. That Bermuda Triangle (a Chelms favorite — missed you today, brother) is deceptively difficult.
–Don’t forget about the Area 51 pool party.
–Centurion is still looking for Qs. Talk to Margo.
–Strong talk-out from Hops
9 met under the early morning lights of #F3RebelYell. THC expected a heavyweight team; with all of the gazelle’s posting #F3DevilsTurn. However, a strong future BRR contingent was in attendance so YHC knew I’d be leading from the back. That’s OK because #ISI. But wait! Rock Thrill joined us at the rock pile below Elmstone Park – even 10 this morning.
The Thang:
Quick lap with carioca and backwards jog
Circle and disclaimer
– 5 Burpees OYO
– SSH x 30
– 5 Burpees OYO
Mosey down the Murnerhorn to the rock pile…and to pick up Rock Thrill – grab a lifting rock and running rock per pax for a modified triple nickle:
– With lifting rock do 50 bicep curls; run up the Elmstone park lot with running stone; 50 LBC with running rock; back down the hill to lifting rock for round 2.
– 50 thrusters – up to Elmstone park for 50 Flutter kicks with running rock. Back down for last round.
– 50 high pulls = up to Elmstone for 50 Dolly with rock.
From the bottom of the Murderhorn run up to each lamp post for 5 hand release merkins. There are 3 lamp posts in total.
Partner up for a Rosebriar Lane for another triple nickle:
– P1 run left around Rosebriar; P2 run right. Meet in middle for 5 handslap merkins. Run up to the top for 5 more handslap merkins. Repeat 3 times.
Mosey back to cars for Mary: Heels to Heaven x 50; LBC x 30; Freddy Mercury x 15
Moleskin:
– Who was that creeping up into Elmstone park? Rock Thrill! Thanks for joining brother.
– Great to see Mic Check – Strong pax and even better person. Thanks for the take out. YHC is always thankful for your words and prayers.
– Nard dog can’t be 44. War Daddy for today, but was putting it down.
– Favre’s built like a brick shit house. Can I say that?
– Flo posted his 2nd workout. Happy to lead him this morning, and hope to see him out again soon.
– THC was intimidated by a visit from Rachel. Not sure why he wasn’t at DT; maybe he’s a Laguna Beach fan (Run the #F3LaurenConrad and you’ll know what I mean).
– Running against Bucky and Adobe with their long strides isn’t fair.
– Tag Along is another newer pax that’s come in guns a blazing, and hasn’t slowed down since. Great work today.
– Thanks for letting me lead. It’s an honor.
Annoucements:
– This weekend is the last F3 Dads – 9am at the Ballantyne Bull Ring – Bratwurst on Q.
– Church on the Street is this weekend. If you have not signed up and served – please do so.
It takes a BIG man to admit when he has shamelessly poached a running workout from another workout (a.k.a. Swift)… and I’m NOT a BIG man!!
12 Goats including 1 FNG (Tweetsie) gathered in the darkness of the South Charlotte Middle School parking lot under a sweltering blanket of low clouds and humidity to tackle another adventure of F3 Mountain Goat.
Here WAS the THANG:
Excellent job out there! We were right at 5 miles!
Moleskine
Voodoo raised the bar last week on Mountain Goat Q… so to raise my game… I stole shamelessly from the Swift workout. And while I provided full disclosure of said plagiarism… The Mouth still showed up for a second helping of 1-mile intervals!! That either says a lot about his dedication, or more about his questionable decision making… I provide the facts… you decide!
Triple, triple t-claps to FNG Tweetsie (Jonathan Edwards) who blindly followed Lois (FNG last week) to post his first time at Mountain Goat. If Lois has a black-eye next week, I think I know why!
But seriously, it as AWESOME to have both of you join us! You both did great, and I can’t wait to see how you both become stronger!
Goon joined us for the first 20 mins, but either needed to cut short because of a nagging injury… or got a better offer at Panera after he made it to SCMS! Seriously, I hope the injury gets better soon! You did the right thing… don’t push it!
Great to see Venus back out. We’ve probably missed each other, but I haven’t seen him in a few weeks. Excellent job!
Sensei is coming off of his Nationall Beep Ball Association World Series run where his team took 5th out of 20 teams Nationally. CONGRATS!! While each of the games were intense, apparently Sensei was living the life of Charlie Sheen in Major League post games… soooo… Sensei is spending his first week back re-acquainting himself to O2 deprivation and long distance running with YHC. I know just the cure for that “hangover”!!
Voodoo, High Tide, Nomad, Pele… strong as usual!
Insomniac… dude… 6-months ago you would have been 2-min/mile slower! Great job in building your running abilities!
The Mouth lead the pack on the track for both segments, and made sure Lois had a running buddy. Voodoo obviously did well enough so Lois felt like coming back this week… and bringing a buddy… and then The Mouth comes along… Which begs the question if there should be a “The Mouth Disclaimer”… which, of course, is what she said…
Insomniac took us out in prayer.
Announcements (Slow time of year!)
11 pax showed up for the latest edition of #F3Hydra. YHC promised something for everyone (even the BRR’ers) so hopefully it was fulfilled. No newbies, full disclaimer, and we’re off:
Mosey to far side of school for COP.
SSH x 25 IC
IW x 20 IC
Merkins x 10 IC
Squat x 15 IC
Mosey across the street to church, partner up and grab a lifting rock.
P1 does called exercise while P2 runs to the donation box and back, flapjack.
Curls
Tricep extensions
Overhead press
Mosey down Windy Rush to the bottom of Foxworth.
7’s on the hill with diamond merkins at the top and jump squats at the bottom.
Mosey thru the dark trail to the football field. Find partner. P1 run 100 yards and back while P2 does Merkins. Flapjack. Repeato, this time with Carolina Dry Docks.
Mosey to playground. With partner, do 40 pull-ups per team (or 80 if doing supine pullups), P1 does as many as possible while P2 does LBC’s. Switch until number reached. A bit convoluted, so scratch that, just do 3 rounds each of as many pull-ups as you can.
Mosey to small football field for AYG sprints. 4 x 75 yards or so.
Mosey back to lot, time for 1 round of Mary – Dolly x 15 IC.
DONE
Moleskin
Good group today, and great work by all. Kotters to Flutie Flakes, back in town for a few days on business. Great to see you, brother, glad to hear all is going well in New Hampshire. Tried to keep the group moving today, not spending too much time at any one place. Thanks for letting me lead, and thanks to Puddin Pop for the sendoff.
Announcements
Good volunteer opportunity at Alexander Youth Network, Saturdays at 4pm. Contact Joker if interested.
A baker’s dozen showed up on a somewhat cooler morning at Peak 51. At least was a little cooler until we got going and warmed up quickly. Disclaimer was given and we were off.
Mosey out of ME parking lot take a right and head towards the church. Stop on church lawn for x15 SSH IC. Take a right down Sadie Dr. and stop at church student life center parking lot for x15 Mtn. Climbers IC. Continue down Sadie Dr. and stop in front of townhomes for x15 merkins OYO so we could stay quiet for the neighbors still asleep. Turn around and head back up Sadie Dr. into church back parking lot, bear crawl up the hill, back to bottom of the hill, bear crawl back up.
Head to Matthews Playhouse and partner up for:
Rnd1: P1 runs, P2 Incline Merkins, flapjack
Rnd2: P1 runs, P2 Lunge Jumps, flapjack
Rnd3: P1 runs, P2 Derkins, flapjack
Rnd3: P1 runs, P2 Old School Sit Ups, flapjack
Mosey to side of school:
x10 step ups/Jump Ups on wall
On railing: x 10 elevated merkins
Run to Monkey Bars across the lot and back to wall
Rinse and Repeat until time called (appro. 8 Minutes)
Jog to Pull Up bars, Partner back up:
P1 does x 10 pullups, P2 does x 10 squats, then flapjack while P2 does pullups and P1 does squats. Keep sequence going counting down 1 rep each time until each man had completed 1 pullup and 1 squat.
Head to softball field, line up at home plate: bear crawl to 1st base, lunge walk to 2nd base, bear crawl to 3rd base, lunge walk home.
Now we’re off to the small lot behind the school. Line up across the lot facing the top:
Rnd1: Complete x10 CDD’s, run to top of lot, complete x 10 CDD’s and run back to start point.
Rnd2: Complete x10 Hand Release Merkins, run to top of lot, complete x10 HRM, run back to start point.
We’re running short on time so jog around front of school and back to launch point for COT
Moleskin:
Good workout today men. Goal was to cover most if not all of the AO, which I think we did. We even covered a little out of the AO heading down Sadie Dr. That was a lot more running than appeared on paper so thanks men for putting up with it. The crawl/lunges around the ball field also looked like it would be a break of sorts, but that proved to be untrue. Everyone put in some great work this morning, thank you for the opportunity to lead you men!
Announcements: pool party 8/20 at Chadwyck
Thanks to That Guy for taking us out in prayer.
Gullah
20 SOBs launched at 0600 from the Vine Restaurant at the Ballantyne AO
Here’s what we did:
The Thang:
We headed over to BB&T for COP – SSH, IW, Squats, Mountain Climbers.
We gathered behind the BB&T on Ballantyne commons road and headed up Ben Nevis, turned right on Ballantyne Meadows Dr, right on Valley Spring Dr and left on Dovehunt place. At the end of Dovehunt is a playground. At each road or driveway on the way, we did 10 merkins.
We split into groups of 3. Partner 1 – 10 Pull-ups, Partner 2 – 20 Dips, Partner 3 10 Burpees. Each partner rotated through the exercises. A total of 3 sets were done of each.
We moseyed back to Ballantyne Commons with Lougie leading the way.
At the top of Ben Nevis, all PAX ran down the hill at your own pace and returned to get the six.
We then moseyed to the parking lot next to Einstein’s Bagels and lined up for bear crawl/merkins. Bear crawl 2 parking spaces, then do 2 merkins; bear crawl 2 more spaces, then do 4 merkins, etc up to 12 merkins.
We then circled up for 10 burpees, 20 merkins, 10 burpees
COT
Moleskin:
I had had a hectic week and work and had no game plan for my Stonehenge Q. I had a general idea of where I wanted to go and off we went.
When I walked up to the group of SOBs before we launched, I was ecstatic to find a few old friends, Dumpster Fire is back posting and the legend himself, Dolphin returned to the site he created. For those of you that haven’t had the pleasure of meeting Dolphin, he is the original SOB. He founded Ballantyne Corporate Park with Haggis as an F3 site and molded many of the longtime SOBs, including YHC, into the men they are today. It was an honor to have him back out.
Triple 7 continues to be a beast by doubling down at daVinci. T-Claps brother.
Announcements:
Any interest in the BRR?
F3 Holiday is Friday December 2nd. $45 per person, includes, food and DJ, cash bar.
F3 Appalachian Hike in Grayson Highlands in VA, 2 nights, launches Sept 30th.
On a Wednesday stacked up with solid Q’s on the schedule like Mermaid, Squid, Long Haul, and Joker at other AO’s, 15 men showed up for a little taste of Anvil and are likely reminded of that today every time they try to lift things.
Here’s how I remember it:
Mosey to front of campus for COP of IW, Low Slow Squats, and Carolina Dry Docks. The circle was very awkwardly close. Kind of felt like the Thriller video when the Zombies started getting closer and closer on all sides. And you all don’t look that far off from Zombies at 0530. Not sure why but it definitely started to throw off the train of thought.
Mosey on over to the road between the hotbox and playground and plank up for instructions:
Pick groups of 3.
P1: Run to hot box for 10 derkins P2: Run to playground for 10 pull-ups P3: Do overhead press with 50# sandbag. When P1 and P2 return, do 5 handslap merkins between the two of them and flapjack among the team. Cycle through so everyone gets 2 rounds on the sandbag.
Repeat but: P1: 10 step ups, P2: 10 Toes-2-Bah P3: Good Mornings with sandbag for 2 rounds each
Repeat with: P1: 10 Derkins P2: 10 Pull ups P3: Squats with sandbag for 2 rounds each
Repeat: P1: 10 step ups, P2: 10 Toes-2-Bah P3: Thrusters with sandbag for 1 rounds each
Some mary in between rounds.
At the end, grab the bag and as a team run it back to the cars. Finish with flutters.
Notes:
I think 15 out of 15 would agree that those 50# bags get really heavy, really quick. That plus the short runs was throwing the heart rate up and keeping it there for most of the workout.
Swiper has control issues. He already had his team called out prior to completing instructions. Then made every effort to Q Jack Mary throughout the workout. He finally got it with 45 seconds left to do his over-unders. Maybe he doesn’t get much of a say at home, so he brings it to the workout. #PowerHungry.
And why do I think Swiper doesn’t get much say at home? Maybe it was the in-depth, and lively, discussion he and McGee had regarding the Bachelorette season finale and how it kept them up to late. #TrueStory #NoShame
Apparently Ickey thinks I have the $80 cross fit sandbags that can be body slammed over and over again on the pavement. Mine cost about $8 and didn’t quite fair so well. I will be at Home Depot buying more duct tape soon.
Gummy was full of mumble chatter today discussing his perfect form on pull ups as well as toes to bah. Had me all wrapped up in conversation and I started doing the wrong exercise. All a ploy to get a further lead on me.
Thank to everyone for pushing it. Also thanks to Snowflake for the takeout.
Announcements. There were some. They are either outdated now or on another backblast.
-Alf
11 men exercised at South Charlotte Middle School from 5:30-6:15AM today.
What we did:
Observations
….more on that in a minute…
Run to Carmel Pres
–SSH x 20
–Mountain Climbers x 20
Run to Valencia Terrace and Partner up
–20 Partner Derkins each at every speed bump and stop sign to end of VT (5 stops)
–Flutter x 20
–10 Partner Sit-ups each at same stops back to top of VT
–Dolly x 20
–LBC x 20
–Backwards run up VT hill x 2 #ouch
Run to Mullens Ford
–10 Diamonds at every street light on the left all the way up to Carmel Rd. (10 stops)
–Alternate b/t backwards run and forwards run b/t lights or until Rock falls on top of Hamlet and then only forwards run
–Freddie Mercury x 20
Hustle back to Carmel Park
Moleskin
Rock totally ruined my plan for more backwards by falling on top of Hamlet while he was doing diamonds. Thankfully he didn’t land on Hamlet’s back, which is still a fragile thing.
We had an FNG and he was named “Mr. Shrew” or something like that. Honestly, can’t remember why we named him that. The group really wanted to name him “Snugger” because he went to Rock Hill High School, home of the Trojans. I nixed that since he would have to tell his wife and kids why he was named Snugger. Still a funny name though. Anyways, he went to Clemson and they are currently 0-58 playing the Heels in Chapel Hill. So, I am going to name him “O’fer”. Welcome and when, if ever, you get that win in Chapel Hill, we can talk about a new name.
Back to my cheater saga. So, I get a text from One Eye on Saturday saying he will not be able to Q on Monday. I said “No problem trusty co-site Q, I will take it for you.” He said “Great! Thanks! Give me a date in September”. So, I show up Monday, no One Eye, but thats to be expected. So, later that Monday I am reading some BB’s when I came upon this from Horsey: One Eye was in the pax list!
What the fudge! So he abandoned his co-site Q duties, abandoned his Q duties, and posts at a different site??? I was crushed. Destroyed. Teary eyed. Will probably never recover and I don’t know how One Eye can ever earn my trust anymore #doghouse.
At over 2 miles, you probably got a little more sprinting/moseying/stumbling than expected (#FalseAdvertising) but you did it and are better for it so you’re welcome. Would love to do more dedicated work with the ladders but tough without one per PAX. If you have one, pull it out and use it at home some time. Great for mobility and agility which we can always use more of.
Fire Marshall Bill did what most Fat Camp Site FNGs do and showed up at 530 instead of 515. Luckily, FMB saw our bells and hung around until we came back for them and then joined in on the fun. (Side note: this is yet another reason to come to Fat Camp – a whopping 60 minutes of strength work and speed work – no other workout like it).
Originally, the stations were going to be a starfish with burpees at the middle every time. PAX (Frehley’s) were confused concerned since it was not shaped like a starfish (#ToughCrowd) so I audibled to stations. Announced counter-clockwise rotation and then YHC proceeded to go clockwise with most of the PAX except for Pebbles, the only one who actually listened. (T-claps to Pebbles as well for showing up early to do a little EC running)
YHC received multiple stink-eyes and at least one outright grimace when hairburners were called. Everyone changed their mind by the end, however, and was overjoyed those plates made it to the parking lot this morning. The same goes for the pull-ups on the wall. For the record, we did not use the playground because the bars were nice and slick from the rain last night. Plus, the wall is good for your hands if man-hands is what you are going for.
The last round of the KB work was absolutely brutal. YHC had to move to a smaller bell for the last few cleans. Mighty Mite is ridiculously efficient with the bell and watching him clean is a work of art. The same cannot be said of his burpees. Mighty Mite also threatened mutiny, or worse, when he thought my call to head back (to the launch lot) might have been to head back down the ladder (8, 6, 4, 2). Pretty sure he spoke for everyone at that point.
Quiet this morning as we spent the majority of our time catching our breath or in the cave. In hindsight, YHC probably should have brought some tunes #YouLiveYouLearn. Cobains for some of the confusing instructions today. YHC tends to get less authoritative the smaller the group and the clarity suffers. Will work on that. As always, it was an honor to lead.