Shovel flag planted firmly by Baracus. Geraldo was happy to see one in the real. Small crew today ready to get after it in the heat and humidity. Disclaimer given, of course, and off we go. Did one courtesy lap in the launch lot to grab Chowda. He came in hot at 0531. Here is what we accomplished:
Thang
Mosey from launch lot to the stadium. Down ramp to the track. One lap warm-up mosey. Circle up behind the North goal post.
COP
SSH x 15 IC
IW x 15 IC
MC x 15 IC
Merkin x 15 IC
Low Slow Squat x 15 IC
Line up in back of the North end zone.
The Beast
Run to 10 yard line. 6 x called exercise. Run to 30. 6 x called exercise. Run to 50. 6 x called exercise. Run back to 30. 6 x called exercise. Run to 10. 6 x called exercise. Run to back of end zone. 6 x called exercise. Plank upon return. One repetition.
Called exercises: CDD, Jump Squat, American Hammer, Merkin, LBC, Burpee
Plank at goal line. AYG sprint to 50. Plank. AYG to goal line.
Mary behind North goal post: Flutter x 10/hold/Dolly x 10/hold/High Flutter x 10/hold/Rosalita x 10. All IC.
Mosey back up ramp and over to entrance to stadium seating. Chair plank.
Stair repeats
Run from bottom of stands to the top. Run left and down next set of stairs. Left to start point. 10 repetitions. Plank-o-rama to regroup.
Bench Set: 10 Step or Jump-Up/10 Dips/10 Derkins x 3
Mosey back down to field level. One lap around the track. Line up at the North goal line. Plank.
AYG to South goal line. Plank. AYG to North goal line. Plank. AYG to 50. Plank. AYG to North goal line and continue at mosey pace to launch lot.
Mary/Merkin
Heels to Heaven x 15 IC/hold 6 inches/High Flutter x 15/hold/LBC x 15. High Plank. Merkin to 10 in civilian cadence: Regular/Diamond/Wide. Back to six. Flutter x 25 IC
COT
Moleskin
Shirts were drenched after this one. Soupy may be the best way to describe it. Solid group of men this morning. Babyface and Baracus set the pace on the stair work. All took turns leading the way on the sprints. Utah showing some serious fast twitch on the full-field sprints. Chatter was low this morning as sucking wind was the priority. Geraldo’s consistent counting much appreciated by YHC. He made sure the Q and the PAX had rep numbers.
Covered 2.2 miles in all with some running, sprints, strength, core, and ab work. A little bit of everything and very little recovery time. Dreams of winter months mentioned post-workout as PAX wrung sweat out of shirts. Strong work out there today men.
This AO is fantastic. Football field, track, stadium stairs, and many off-campus options, per site-Q Baracus. YHC encourages PAX to get out to The Charge and check out this AO if you have not done so already. The track is like running on clouds and the football field has soft synthetic grass. Access to stadium stairs is a huge bonus. Really enjoyed this workout and campus. Thanks for the takeout from Baracus, and for the invitation to Q The Charge. Keep Tesla and his son in your prayers this weekend. His son leaves the nest for Mississippi State.
Announcements
Pool Party: 8/20. Candlewyck Swim and Racquet Club. Preblast and sign-up HERE
13 men entered the gloom for an office workout beat down. A big office!
Warm up:
25 X SHH
20 X IW
15 X Slow squat
10 X slow merkins
Mosey with KB to church parking lot, talk about golf along the way
Starting in the lower lot
Do 10 merkins, 10 Swings, 10 squats with bell, 10 overhead presses, then run to first median do 5 merkins, next to second median 5 merkins, once you get to hill run it backwards with 5 burpees at the top. After run back to the start. Do LBCs until the entire pack is back.
Repeat this 4 times
Next round of exercises 10 curls, 10 high rows, 10 lawn mowers each arm, 10 Romanian deadlifts then run to first median do 5 merkins, next to second median 5 merkins, once you get to hill run it backwards with 5 burpees at the top. After run back to the start. Do LBCs until the entire pack is back.
Repeat 3 times
Mosey to grass in front of school
Mr. Jack Webb came a knocking with bell
1 merkin 4 overhead presses with bell, 2 merkins and 8 over head presses with bell, up to 4 and 12 then down to 2 and 8. Crowd pleaser.
Mary
10 X flutter
10 X rosalita
10 X bicycles
Moleskin:
I will say the dedication of the site Qs here is amazing. They sent me an email about posting the backblast this evening, then 30 min later show up at Vintners where I am having dinner. I promised I would get it done tonight.
Great job by the pack today, hope you enjoyed the office workout. You can now take this home with you and do it in your office. Thank you Harley and Fletch for letting me Q, always an honor. Thanks for taking us out Harley
Announcements:
2017 F3 Golf Tournament
Joker on Q at death valley
Considering the upcoming BRR YHC was interested in provided as many miles as possible yet hitting some hills. So we did the following….
Disclaimer was given and off we went into Raintree
The thang:
Down Woodfox we headed, making one stop at the top of Windbluff to give instruction on the loop which consists of the following: Run south on Raintree Lane toward Providence Rd. Make Left onto Providence RD (going North). Make Left onto Windbluff. Run Windbluff repeats from Raintree to Providence until time is called or whenever Geraldo feels like he had enough. During the repeats, 10 lunges each leg at Providence Rd. and 10 jump squats at Raintree Lane. Most Pax finished at least one repeat, others two, and Thin Mint got in 3 total. Mileage was anywhere from 5.5 to 7.2 including up too 700+ elevation. Well done!
Thanks to Thin Mint for showing us how professionals do business.
Strong work by all out there today. Purple Haze, thanks for throwing me on your schedule and not even showing up for the workout. Good move. Seriously though, TL and PH thank you for letting me lead this am! And thanks to Chelms AKA Tater Tot for the take out.
Beaker
Dad: If your idiot friends jumped off of a cliff, would you do it to?
GJ: Yes, yes I would
Dad: Idiot
Running a tad late on the pre-run, so I texted the boyz. No response, they were already off and running (or kidnapped). Fortunately, I was able to spot the gleam of GJ’s giant melon from 1/2 mile away and join up. That giant head would prove useful, as we used its reflective properties to amplify my headlamp beam as we trekked through abandoned factories, crystal meth labs, and a haunted corn maze.
Thankful to be back at the vehicles in one piece, we began the workout with a little something like this:
THANG:
SKIN:
Yesterday afternoon, I did a poll on Slack to see if the pax desired a running or strength workout (knowing full well that I was going to run regardless). The Hairband eagerly participated in this, with some strong suggestions. Very interesting how he became ill so suddenly upon learning of the results. Very interesting indeed . . .
Still not sure where that pre-run went off the rails. I think it started there. The suggestion to go into the haunted forest started as a joke, but got legs somehow. I was waiting for the giant spiders to attack at any time.
If integrity is defined as “doing the right thing with nobody is looking”, what do you call it when a Pastor blatantly cheats in front of an audience? If you were there, you know what (and who) I am talking about. Still love you man. The extra burpees were a nice touch.
The UC boys have gotten faster, and I have lost a step or 10 (and gained a lb or 10). The combo resulted in me leading quite a bit of this one from the back. Don’t worry, I’m on a comeback. Another dozen or so of these sketchy pre-runs and I’ll be back in the middle(ish) where I belong.
Good site – lots of options without having to go far off of campus. The working bathroom is a cherry on the sundae. Almost cancels out the weird.
Sound off with any other comments of observations.
Love,
Horsehead
Between work and life, YHC didn’t have a lot of time to think through a pre-blast. Rather than truly going green and recycling an old workout, YHC opted to steal bits and pieces from prior workouts (and re-use the late pre-blast). Kind of like when a drug company adds another drug to one rolling off patent to prolong it’s life / profit stream for another 7-years…but anyway.
No other takers for the pre-run, so YHC got to be alone with that little voice inside, which was a scary place. Good middle of the night BRR training. Internal monologue:
Nice downhill to start. Try to keep an easy, sustainable pace.
Abbotswood has to be the darkest street in Charlotte…eh, maybe just S. Charlotte.
It is eerily quiet. And dark.
Totally convinced there was someone hiding behind a boat parked on the street.
Pre-blasting a solo run seems like an invitation to Chester
Could I outrun a kidnapper? Are they on foot or in a car?
This has to be something Sundancer has thought. And irrationally feared.
Is that a raccoon? 3? Why are there 3 raccoons together? Weird.
And why did that one run into the storm water grate? Ninja Raccoons!
Hope my car is still there. I wouldn’t be surprised if Swiper moved it and acted like it was stolen.
Oh, a truck. It’s Hammer. And Sledge. Only, wow, 2 minutes to “go time”.
Small group. Good thing there isn’t much of a plan.
Oh, there’s Swiper. At least even numbers.
So the four of us did the following:
Run the Chadwyck Chaser mile.
Partner up on plush grass of the newly striped mini-football field behind the school. Partner 1 stays by the conveniently placed cone and does mountain climbers. Partner 2 runs to the playground. Partners collectively complete 100 pull-ups, 200 merkins, 300 squats, 400 LBCs.
Run the Chadwyck Chaser mile again. COT.
Announcements
Church on the Street – sign up for Labor Day weekend if you’ll be in town
A51 Pool Party – sign up now for planning purposes (CHEAP)
Moleskine
Had to call an audible after +/- 20 minutes of mountain climbers. If regular mountain climbers were an escalator, most of us were creaky old stairs. Heart rate stayed up and shoulder are sore, so mission accomplished. Lunges were far easier today but will be felt tomorrow.
Swiper and Hammer went with the 1-exercise at a time route, which probably increased their mileage…only they didn’t quite finish. Lost time from all the transitions. YHC and Sledge did some of each exercise per trip and easily finished, adding another 40 squats albeit with less mileage (+/- 3 miles). Think everyone still felt tired by the end of what felt like a grind.
Appreciate it, gents. Same time & place next week.
3 men ventured out into the soup that was this Saturday morning. We spent 45 minutes working our legs into Jello before we decided to cram a bunch of merkins in all at once.
Tha thang
Warm-up lap around the track
COP:
Imperial Walkers x 10
Cotton pickers x 10
Squat x 10
Lunge x 10
Mosey over to the front of the school, partner up (which was difficult with only three people):
Partner 1 runs a lap around the track.
Partner 2 completes the following:
10 single-leg squats left leg
10 single-leg squats right leg
10 jump ups
10 step ups
Rinse and repeat
Mosey over to the hill on Carswell for a Triple Nickel ™
10 tuck jumps at the bottom
Lunge walk up the hill
10 squat jumps at the top
Mosey back to the school, hold people’s chair while we take a short water break (it was hot, y’all).
One lap around the track, stopping at each corner for 20 merkins.
Find some shade for Mary:
15 x dolly
15 x rosalita
15 x heels to heaven
15 x freddy mercury
Run out time with a three man grinder, with squats on one end and hand-release merkins on the other
COT
Moleskine
It was a small crowd, so lots of 2nd F was had. Everyone pushed hard through the heat. There was absolutely no air flow whatsoever. Props to Alf for pushing it on the laps around the track. Fault Line was a beast as well.
Saturday was a big day for DaVinci….a 40th birthday celebration by the Q. YHC hasn’t posted to DaVinci in a while and felt bad about it…such a good AO with so many options to choose from. A nice crew showed up this morning to celebrate and get a good workout in. The theme this morning was 40 or variations of it….4 laps, 4 sets of 10, 40….anything to get people griping (only one person did and we’ll get to that later).
The Thang
Started off with a very thorough disclaimer so no one sues us.
Head towards Nakatomi Plaza for the following loop: Run up stairs, then across, and back down the stairs. 40 LBCs and run to the corner for 40 Russian Twists. Around the building to the breezeway for a People’s Chair and 40 shoulder presses and then to the last corner for 40 Freddie Mercury. Repeat 4 times for a total of 160 exercises at each station in total.
Head across Ardrey Kell to Carolina Sports Clinic parking lot. Bear Crawl approx 40 meters (or more..who’s counting but it fits the theme) then sprint the rest of the lot. Loop around for Lunge Walk plus sprints, and finally 10 merkins at each of the 4 islands for a count of 40. Repeat 4 times.
Head back to the start for 10 dips, 10 derkins, 10 full touch the toe sit-ups, and 10 pull-ups.
40 burpees to top off the hour.
Skinny of the Mole
DaVinci really is a great AO. It’s not getting the love it should…we have so many workouts in SOB land it’s hard to hit them all, but there are so many areas to hit from that site. This morning we had a good crew show up and pound the pavement. Triple 7 showed up after Stonehenge for a strong double-down…dude is flat out killin’ it. Mic Check, Bratwurst and his 2.0, and Tolkien (a little late but he worked out like 7 times that morning so I’ll cut him some slack) rounded out the crew.
The first stop seemed to go well…everyone was pretty close together and the pace was good. The LBCs seemed to get the most out of folks…Bratwurst apparently can’t count to 40 or gets lost in his own thoughts and just goes until folks are done. Whatever works in my book…
The second stop is where the complaining started….well actually it started a little earlier, but it amped up there. Mostly from our good friend Tolkien. No matter what YHC gave direction on, there was a quick “this is bullsh**” comment to follow. It was probably the bear crawls….which were included for a reason. I will give him kudos though…I saw him complete the full bear crawl exercise. Of course, I had already completed that, plus finished the lunge walk section, and was almost done with all my merkins by the time he finished one round of bear crawls, but F3 is all about getting better. Keep at it my little-armed friend.
The best part of the day was Bratwurst’s face when I said we had 40 burpees to complete after the entire workout was just about done. It was priceless….I wish I had a picture. It was a mix of anger, fear, hatred, and just plain old annoyance with the Q. Even Howie, his 2.0, got into the act by giving the Q a hard time…a chip off the ole’ Brat(wurst). He got me back though…YHC didn’t realize that several PAX were planning to wake me up post-hangover the next morning for an early run. I should have seen that one coming…but my 40 year old brain is slower.
Thanks for the opportunity to lead.
Self-flagellation: the action of flogging oneself, especially as a form of religious discipline.
YHC isn’t so sure about the religious discipline part of the definition (3rd F?), but there was definitely some intentional flogging going on at the Foxhole this morning. After Pebbles’ 500 swings shredded the hands last week, YHC brought back a favorite workout from a few months ago. It’s meant to be a mix of strength and aerobic capacity, mixing kettlebell exercises and running. YHC clocked 1.8 miles this morning, but others got 2+.
COP:
The Thang:
Mosey to the playground with your bells for some circuit work:
Circuit 1:
Run the big lap through the parking lot and do 4 burpees before returning to the playground.
Repeato 4 more times for a total of 100 swings, 50 C&Ps, 25 pullups, 20 burpees and 5 laps.
Circuit 2:
Run the little lap through the parking lot and do 4 burpees before returning to the playground.
Repeato 4 more times for a total of 100 high pulls, 50 snatches, 25 goblet squats, 16-20 burpees and 5 laps. Running late, so YHC (and a few others) skipped the last lap and burpees.
Circle up for 5 burpees OYO to make an even 41. 1-2 minutes over. #cobains
Thanks for the takeout in COT, FMB.
Announcements:
Moleskine:
Swift will be launching from the Vine Restaurant parking area in Ballantyne on Tuesday morning at 0515. Come early at 0500 for some extra sweaty 2ndF warm-up.
The THANG:
SYITG,
Bratwurst
#Cobains on the Delay for this Backblast of #F3Swift last week on July 26, 2016.
The THANG:
http://f3nation.com/2016/07/25/preblast-fast-finish-hills/
The Moleskin:
Your “Running” Public Service Announcements for the week: